• A nutritionist uses a simple diet strategy to boost energy, improve gut health, and curb cravings.
• Her 'triple 30' rule makes it easier to get enough protein and fiber without overdoing it.
• It's all about adding healthy foods to your diet, including treats like dark chocolate and popcorn.

Forget proteinmaxxing — a simple three-part rule can help you hit your goals without overdoing it, says a top nutritionist in the UK.

Dominique Ludwig has been helping people eat healthfully for three decades. She said most diet trends offer contradictory advice, wasting your valuable time, money, and energy.

"In a world where nutrition is very confusing, it can actually be really simple," she told Business Insider.

Ludwig's new book, "No Nonsense Nutrition," offers a road map for healthy eating principles that work for both her and her clients.

One of her favorite tips is the "triple 30" rule: eating 30 grams of protein at each meal, 30 grams of fiber each day, and at least 30 different plants in your diet each week.

Ludwig said that within four weeks of following the triple 30 rule, her clients can cut back on processed foods without feeling deprived or relying on complex or strict eating plans.

As a result, they often have reduced cravings and "food noise," better digestion, lower inflammation (which may translate to fewer aches and pains), better mood, and more energy.

"Sometimes you don't need to jump down every rabbit hole. If you just start with the foundation, you suddenly see that food actually can be one of the most transformational things we can do to our health," Ludwig said.

Eat protein at every meal

You're probably already getting enough protein, Ludwig said, but timing it correctly can help you feel full throughout the day.

"It stabilizes your blood sugars. It keeps you feeling fuller for longer," she said. "Having your protein in the morning is really important because if you get breakfast right, it sets the bar for the rest of the day."

She recommends aiming for around 30 grams of protein at each meal through sources like Greek yogurt, fish, chicken, or legumes.

That's about 90 grams of protein per day, although you may need more if you're larger or highly active. Research suggests that adults benefit from around 1.5 grams of protein per kilogram of body weight (or 0.7 grams per pound) daily.

Getting the right amount of protein is also important for a long, healthy life, and we generally need more as we get older to prevent age-related loss of muscle tissue and promote a healthy metabolism.

"Proteins are not only for our muscles, but they're also for repair, they support our immune system, and our neurotransmitters. They're really important," Ludwig said.

Aim for 30 grams of fiber a day

While protein gets all the attention, Ludwig said fiber is an underrated nutrient that supports gut health, weight loss, and more.

"We're living in this massive fiber gap at the moment," she said. "It's the missing link."

Getting enough fiber helps slow digestion, which can promote steadier blood sugar and energy levels, helping you feel more satisfied after meals.

"Protein and fiber are like this dynamic duo; together they're bulky, and that means they switch on all these satiety mechanisms," Ludwig said.

She recommends 30 grams a day, slightly more than typical dietary advice, based on research from the American Gut Project, a study of more than 15,000 people led by the University of California San Diego, that analyzed health and eating habits.

High-fiber diets — rich in foods like beans, nuts, and whole grains — are also linked to a lower risk of chronic illnesses like heart disease and colorectal cancer, making fiber a key nutrient for longevity, too.

Include a variety of plants in your diet

The final 30 in Ludwig's formula refers to including 30 different types of plants in your diet each week, to provide a wide range of nutrients for gut health.

Your digestive system hosts colonies of beneficial bacteria, your microbiome, which play a key role in health, from your mood to your energy levels.

Ludwig compared the microbiome to a zoo: just as giraffes prefer different foods from lions, each type of gut microbe thrives on different micronutrients found in different plants.

Loading up on 30 plants a week is easier than you might think: every little bit counts, from the herbs and spices in your pantry to your morning coffee or tea.

And, she said, don't forget to treat yourself: fresh fruits, popcorn, and dark chocolate all help support a healthier gut in the long term.

• Testosterone-maxxing is a hot trend in fitness and longevity, but too much can have side effects.
• New research suggests a majority of men are getting testosterone therapy without the right safeguards.
• A urologist explains who can benefit from testosterone and who should avoid it to prevent risks.

America is reaching peak testosterone.

In 2026, interest in the hormone is everywhere, from T-maxxing trends on social media to the US government's MAHA campaign. Testosterone replacement therapy (TRT) use has quadrupled in the past three decades, up to as many as 11 million Americans.

For some of them, the treatment may be doing more harm than good, new research suggests.

A majority of men who are prescribed testosterone don't meet the current guidelines for safe, effective treatment, according to a study from the University of Michigan.

That could worsen the risk of serious side effects, including infertility, heart attack, and stroke, and long-term dependence on TRT, which can dampen the body's natural production of testosterone.

While testosterone is an essential hormone for health, finding the right balance is complex because there's no one-size-fits-all treatment. A urologist explains what to know about the risks and benefits of testosterone, and how hormone trends are changing the landscape of men's health.

Who can benefit from testosterone therapy?

Healthy testosterone levels are crucial for energy, sex drive, muscle, and metabolism.

T-maxxing influencers might promise that it can get you a six-pack and supercharge your focus and performance, but doctors say the benefits are much more modest — if you need a boost at all.

A blood test can check if you have low testosterone and could benefit from TRT. It's typically taken first thing in the morning, and confirmed with a follow-up blood test on a different day.

Low testosterone is anything below 300 nanograms per deciliter for most healthy adult men.

You should also rule out conditions like sleep apnea, which are linked to low testosterone but can worsen with testosterone therapy.

Men who could benefit from testosterone might experience symptoms ranging from brain fog and low energy to reduced libido and erectile dysfunction. It can take anywhere from a few weeks to a few months for TRT to make a difference, depending on the symptoms.

When T backfires

In the latest research, endocrinologists looked at data from 200 men who were prescribed testosterone at the university clinic.

They found that only 12% of the men met the criteria for treating low testosterone, confirmed by two blood tests.

That means the other 88% — 176 men — may have been inappropriately given TRT, including some who had sleep apnea or prostate cancer.

On average, the men studied were in their 50s, but some as young as 18 were also prescribed testosterone.

If they don't need it, young men on testosterone could be putting their long-term health at risk, since taking TRT can make it harder for the body to produce its own supply of the hormone over time.

High testosterone levels can also increase the body's volume of red blood cells, a risk factor for high blood pressure that, in extreme cases, may lead to a heart attack or stroke. It can also impair fertility by temporarily reducing sperm count.

And taking T can potentially exacerbate serious health conditions like prostate cancer, potentially fueling tumor growth, per the Mayo Clinic.

The findings are concerning, given how popular testosterone has become in the wellness industry and the potential for misuse without clear guidelines, said study authors Dr. Maria Papaleontiou and Dr. Sophia Sinha, both professors at the University of Michigan.

"Testosterone has been coined as the 'fountain of youth' to optimize performance through enhancing muscle and improving energy levels in social media," they told Business Insider in a joint email interview. "Testosterone therapy can help some people who truly have low testosterone, but it is not risk-free."

Major update coming soon for testosterone therapy guidelines

Doctors understand that this is not a black-and-white issue.

While testosterone treatment can have side effects, low testosterone is also a health concern, Dr. Justin Dubin, director of men's sexual health at Baptist Health Medical Group, told Business Insider.

Dubin, who was not involved in the study, said prescribing TRT outside the guidelines may not always be harmful. Yes, TRT can be overprescribed to men who don't need it, but it is also underprescribed to men who could benefit, Dubin said.

"Guidelines are guidelines, they're not law," Dubin said. "There are gray areas, and we need to give care in the gray. That's where most doctors live and where most patients live."

The benchmark for healthy testosterone is so nuanced, Dubin said, that the American Urological Association has gathered a panel to discuss a major update to its guidelines on treating testosterone deficiency in the coming year or two.

For now, Dubin said the growing popularity of testosterone is a good thing, as it's prompting a more proactive approach to medical care for men, who are notorious for avoiding the doctor's office until there's an emergency. As long as guys are going about it the right way by speaking to their doctor instead of just buying stuff online, he's all for it.

"I think that's a wonderful thing because this is a gateway to men's health. This is how we can access a lot of guys, get them in to learn about their blood pressure, whether they have diabetes, heart disease," he said. "I'm actually excited and hopeful."

• Olympic gold medalist and soccer star Abby Wambach said a colonoscopy at 35 likely saved her life.
• The test found polyps that, with her family history of cancer, put her at high risk.
• Colon cancer is now the leading cause of cancer-related deaths under 50. Early screening is crucial.

At the height of her soccer career, Abby Wambach felt invincible.

A FIFA world champion, two-time winner of the Olympic gold with the US women's national team, and a record-setting goal scorer, she was at the top of her game and racking up awards.

"I was fit. I was capable. I was one of the best in the world, and I had medals to prove it," Wambach told Business Insider.

But when Wambach was 35, her mother was diagnosed with colon cancer. Considered at risk because of her family history, Wambach underwent a colonoscopy. The procedure found she had polyps, abnormal growths in the colon that can become cancerous.

At the time, the recommended age for colon cancer screening was 50. While not all polyps become tumors, 15 years could have been more than enough time for Wambach to develop cancer, potentially at a stage too late for treatment.

"If I didn't get that screening and waited, that absolutely could have killed me," she said.

Now, as colon cancer has become the No. 1 cause of cancer-related deaths in Americans under 50, Wambach is urging others to get screened.

She and her fellow Olympian, soccer champ, and podcast co-host Julie Foudy are raising awareness by partnering with Cologuard, a non-invasive, at-home stool test for adults 45 and older at average risk.

"It's one of the most preventable forms of cancer if you get screened," Foudy said. "Even if you feel fine, you have to get screened. It doesn't take that long."

Colon cancer cases are rising in young people

Wambach said colon cancer can affect anyone. As a pro soccer star, she was used to being in tune with her body to perform at an elite level. She never expected to have an abnormal colonoscopy, and she almost couldn't believe the results.

"When the doctor came and told me when I'm coming back from anesthesia, I was like, 'This can't be true,'" Wambach said. "It doesn't matter who you are; this can happen to anyone."

Early detection of colon cancer is key because the disease is highly treatable in the initial stages.

Symptoms of colon cancer often occur only in later stages, when the disease has spread elsewhere in the body, and the odds of survival are significantly lower.

"If you are feeling symptoms from colorectal cancer, it is too late," Wambach said.

That means it's crucial to understand potential risk factors, such as family history. Wambach said her mom's diagnosis was a turning point for the whole family to get screened.

"I just remember vividly the process that she went through, how scary it was, and how important it was for all of us to learn this," she said.

Colon cancer screening should start at age 45 for most people, according to the American Cancer Society. That's five years earlier than previously recommended, due to the growing number of early-onset cancer cases.

However, anyone with colon cancer risk factors, such as a genetic history or symptoms such as rectal bleeding, should get screened earlier.

A colonoscopy is the gold standard for colon cancer testing. Still, simple at-home stool tests like Cologuard are available for people 45 and older who are at average risk. Stool tests need to be done more frequently — every three years — and abnormal results require a follow-up colonoscopy.

Foudy, 55, has used the test herself. She said it's conveniently done in about 10 minutes at home and should be standard practice, but many women her age aren't up to date on screenings.

"I'm around active, healthy women all the time. I had a friend the other day who said, 'I've never gotten screened,'" she said. "What are you doing? This is too easy. Go get it."