The Cornelis Method
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Benefits

  • Muscle protein synthesis
  • Microbiome diversity
  • Anti-inflammatory profile
  • Micronutrient sufficiency

Method summary

  • 30+ plant species per week
  • Omega-3 EPA/DHA 2 g/day
  • Minimize NOVA-4 processed foods
  • Hydration 30–35 ml/kg/day
Weekly protocol

What a week looks like

Daily
30 plants/weekTrack distinct plant species, vegetables, fruits, nuts, seeds, herbs, spices, legumes, whole grains.
Daily
Protein anchorFist-sized protein at 3–4 meals. Fish 2×/week.
Weekly
Legume day≥ 3 servings legumes/week. Cheapest longevity food.
Weekly
Cook 5+ mealsHome-cooked meals correlate with lower NOVA-4 intake.
Adherence

Track your check-ins

Log a daily check-in for nutrition and watch your streak, weekly adherence, and pillar score climb. Charts unlock once you sign in.

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Reduce exposure

ToxinLens, instant product safety scanner

Cookware, food packaging, and cleaning sprays that touch food add up. Scan a pan, container, or spray to see its toxin score.

Practices

Core practices & cues

Plate method

Every meal

½ vegetables, ¼ protein, ¼ starch or fruit.

Extra virgin olive oil

Daily

Primary added fat. 2–4 tbsp/day.

Fatty fish

2×/week

Salmon, sardines, mackerel.

Fermented foods

Daily

Yogurt, kefir, kimchi, sauerkraut.

Nutrition

Foods, principles, and targets

  • Diversity beats optimization, 30+ plant species/week is the strongest microbiome signal.
  • Protein floor first, then fill with plants and fats.
  • Ultra-processed foods (NOVA 4) < 15% of calories.

Protein

NaN g/day

Fiber

38 g/day

Distinct plant species

≥ 30/week

EPA + DHA

≥ 2 g/day (food or supplement)

Supplements

Stack & dosing

Compound
Dose
Tier

Omega-3 (EPA+DHA)

Target Omega-3 Index ≥ 8%.

With food

2 g
core

Vitamin D3 + K2

With fat

2000–4000 IU + 100 mcg
core

Multivitamin

Insurance policy; not a replacement.

With breakfast

1 cap
optional

Fiber (psyllium)

With water

5–10 g
optional

Informational only. Confirm doses with your clinician, especially with medications.

Sleep & recovery

Recovery levers

  • One 'off' meal per week is fine; two starts driving weekly averages.
  • Track for 2 weeks, then intuitive-eat with occasional audits.
Biomarkers

What to track & how to move it

Omega-3 Index

≥ 8%

Fatty fish 2×/wk or 2 g EPA+DHA.

LDL-P / ApoB

ApoB < 90 mg/dL (< 60 if high risk)

Sat fat down, fiber up.

Homocysteine

< 9 μmol/L

B12, folate, B6.

Ferritin

M: 30–200 / F: 30–150 ng/mL

Diet or blood donation.

Upload lab work to auto-track →
See a clinician

Red flags

  • Rapid unintentional weight loss > 5% in 3 months.
  • Persistent GI symptoms with new foods (rule out IBD, celiac).
  • ApoB > 130 mg/dL, see lipidologist.
Start your protocolNext: Hormones & Healthy Aging →