Dr. Mindy Pelz vs Dr. Jason Fung

Probiotics (Multi-Strain)

Multi-strain probiotic supplement containing diverse beneficial bacteria to support gut microbiome health. A balanced gut microbiome is linked to improved digestion, immune function, and mental well-being. Look for formulas with clinically studied strains and high CFU counts.

Melatonin (Low Dose)

Low-dose melatonin supplement to support natural circadian rhythm and sleep onset. Research suggests doses of 0.3-1 mg are often more effective than higher amounts for improving sleep quality. Also studied for its antioxidant properties and potential anti-aging benefits.

MCT Oil

Medium-chain triglyceride (MCT) oil is a concentrated fat supplement derived from coconut or palm kernel oil. MCTs are rapidly absorbed and converted to ketones in the liver, providing quick energy for the brain and body. Popular among fasting and keto practitioners for sustaining energy without spiking insulin.

Turmeric / Curcumin

Turmeric extract standardized for curcumin content, a potent anti-inflammatory compound. Supports joint health, reduces chronic inflammation, and may protect against age-related cognitive decline. Best absorbed when paired with piperine (black pepper extract) or in a liposomal formulation.

Fermented Foods (Kimchi, Sauerkraut, Kefir)

Naturally fermented foods rich in live beneficial bacteria to support gut microbiome diversity. Regular consumption of kimchi, sauerkraut, and kefir has been shown to reduce markers of systemic inflammation. A Stanford study found fermented foods increased microbial diversity more effectively than a high-fiber diet.

Ashwagandha (KSM-66)

KSM-66 ashwagandha root extract, the most clinically studied form of this traditional adaptogenic herb. Supports healthy cortisol levels, reduces perceived stress, and may improve sleep quality and exercise recovery. Widely used in longevity protocols for its effects on hormonal balance and resilience to chronic stress.

Black Coffee

High-quality black coffee, one of the most widely recommended beverages during intermittent fasting. Contains caffeine and chlorogenic acid, which may increase metabolic rate and fat oxidation. Dr. Jason Fung considers black coffee an excellent fasting companion — it suppresses appetite, does not stimulate insulin, and may enhance the metabolic benefits of fasting.

Green Tea (Matcha)

High-quality matcha green tea powder rich in EGCG catechins and L-theanine. Provides calm, sustained energy while delivering powerful antioxidant and anti-inflammatory benefits. Regular green tea consumption is associated with reduced cardiovascular disease risk and improved metabolic health in population studies.

Chia Seeds

Organic chia seeds rich in soluble fiber, omega-3 fatty acids, and plant protein. When soaked in liquid they form a filling gel that expands in the stomach. Dr. Jason Fung recommends chia seeds as a fasting variation — their high fiber content helps manage hunger during fasts with minimal insulin stimulation.

Pasture-Raised Eggs

Pasture-raised eggs are a nutrient-dense whole food providing complete protein, healthy fats, choline, and fat-soluble vitamins. Among protein sources, eggs produce one of the lowest insulin responses — making them a preferred choice in Dr. Jason Fung's protocol for meals that support metabolic health and stable blood sugar.

Extra Virgin Olive Oil

Cold-pressed extra virgin olive oil, a cornerstone of Mediterranean and longevity diets. Rich in polyphenols and oleic acid.

Wild-Caught Salmon

Wild-caught salmon is one of the best whole-food sources of omega-3 fatty acids EPA and DHA. Rich in high-quality protein, astaxanthin, and vitamin D, it supports cardiovascular and brain health. Consuming fatty fish 2-3 times per week is a cornerstone recommendation across longevity protocols.

Ceylon Cinnamon

Ceylon cinnamon, known as 'true cinnamon,' is a spice with research-supported blood sugar lowering properties. It may improve insulin sensitivity and help reduce fasting glucose levels. Dr. Jason Fung recommends cinnamon as a natural way to manage hunger during fasts — it adds flavor to beverages without stimulating insulin and may have protective metabolic effects.