How To Eat Right IN 2026

According to Some Hench Bros, Nutrition Nerds and GQ Editors

- BY TOM WARD ILLUSTRATIONS BY STEPHAN DYBUS

In the slopocalypse of 2026, there's a lot of fake news floating around about diet. Those talk-to-camera videos of shirtless gym bros will have you believe that a new you is just around the corner... if you can only stomach enough bone broth, raw milk, ashwagandha powder, protein gels and NMN supplements. Yeah, we're calling free-range bullshit. We spoke to some of our swollest, nerdiest, most clean-eating-obsessed friends (and a Hemsworth brother) to nail down 25 things we can agree on. Your gut can thank us later.

1. The carnivore crack isn't helping your lifts.

If you spot one of your favourite fitfluencers snacking on “carnivore crack” (melted butter mixed with bacon bits and frozen solid), go ahead and hit them with an unfollow. That's a hell of a lot of protein, sure, but no well-balanced meal has that much saturated fat. Nutritional therapist Tina Hancocks points to a meta-analysis in the British Journal of Sports Medicine that found that eating more than 1.6g of protein per kg of body weight daily is not actually associated with extra strength gains.

2. Put down that jug of raw milk.

The Indian Council of Medical Research (ICMR) guidelines suggest adults should consume three 100ml servings of milk or dairy a day. But no matter how iron-stomached or lactose-tolerant you think you are, maybe don't go full raw milk chugger just yet. Pause, do a bit of homework, or better still, ask an expert, because drinking unpasteurised milk isn't always the flex it's made out to be. "Raw milk fans often point to limited data suggesting lower allergies and asthma prevalence, but what isn't up for debate is the potential harmful effects of the pathogens found in raw milk," warns Drew Price, a former nutritionist at Chelsea FC and author of