The Perfect Diet

Quinn Takei
Jan 16
5 min read

Yep, the New Year.

Time to make good on that resolution that has been floating around your consciousness for several years to finally improve your diet. Yes, the time has come.

But wait… how should you change your diet? What should you be eating and not eating? What is the perfect diet?

Seems every few years the next “latest and greatest and best diet” pops up. Is it the Atkins Diet? Maybe the South Beach Diet? Paleo? Carnivore? Vegan? Vegetarian? Low carb? Pescetarian? You have probably also heard of the AIP (Autoimmune Protocol), and the Anti-Inflammatory Diet. There is also The Whole 30 Diet, the Eat Right For Your Type Diet, and The Alkaline Foods Diet. I bet you have also heard of the Mediterranean Diet, the Zone Diet, a Raw-Foods Diet, and a Macrobiotic Diet. Hell, there is also the “Breatharian” where one doesn’t eat at all and gets all the nutrients they need from the air… at least that is what they say.

So which is it?

Which diet is the right one?

And I understand why this is such a common question. We all want clarity. We want rules we can follow and trust. We want to feel better and not have to constantly question every food choice. At the same time, it is all the information out there is very confusing and conflicting.

Well, fortunately for you, after about 28 years of patient care, extensive nutrition training, and careful study, research and observation- I am happy to finally shed some light on this very perplexing and mysterious question.

The most perfect diet is… non-existent.

There is no perfect diet. At least, not a universal one.

If there truly were a single way of eating that worked for everyone, we wouldn’t be cycling through new food trends every few years. While any given diet may be helpful in the right context for the right person, each diet may also be absolutely problematic and even harmful depending on the individual and their specific circumstances.

All these different diets may have their potential general benefits for the right general person—BUT you are not a general person. You are unique with your own very specific circumstances that will absolutely impact what a “right” diet for you may include.

In addition, your life is not lived in a vacuum. I am sure your life, like everyone else, at this time, is impacted by external influencing factors, time constraints, responsibilities, financial concerns, and a myriad of other factors that are very real and shape your daily existence.

The “right” diet for each individual is determined by many interwoven factors, all of which deserve consideration. A few game-changing factors for each individual include the following:

Food reactivities and sensitivities: Some bodies tolerate a wide range of foods with ease. Others mount immune responses to foods that are considered “healthy” on paper. Food reactions are very common and can dramatically influence our body and mind in multiple ways. While the most common problematic foods include: gluten, dairy, and eggs, one can be reactive to anything. Tests I have done have shown reactivity to spinach, carrots, and many other “healthy foods”. Ignoring these responses can further damage the body and delay healing rather than supporting it.

Individual blood chemistry and metabolic patterns: Your blood sugar regulation, insulin sensitivity, cholesterol patterns, iron status, inflammatory markers, and nutrient levels all influence how your body responds to food- and what foods one needs. One person may thrive on higher carbohydrates, while another experiences crashes and cravings. Some people need more protein for stability; others struggle to digest it well. Labs give us valuable insight into what your physiology is asking for.

Hormones and gut health: Hormones and digestion play a major role in determining dietary needs. Imbalances in estrogen, progesterone, cortisol, or thyroid hormones can change how you respond to certain foods. Gut health—microbiome balance, stomach acid, enzyme production, motility—also determines whether food nourishes you or becomes a source of stress. The same meal can be supportive for one person and problematic for another depending on these underlying factors.

Lifestyle and time constraints: A “perfect” diet that requires hours of prep, constant cooking, or rigid planning often collapses under real life. Busy schedules, family responsibilities, travel, work demands, and caregiving all matter. Nutrition must fit into your actual day—not an idealized version of your life—or it will eventually become another source of pressure.

Activity level and movement patterns: How much you move, how intensely you exercise, and how often you rest all influence what and how much you need to eat. Someone doing high-intensity training has very different nutritional needs than someone recovering from burnout or chronic illness. Under-fueling an active body—or over-fueling a depleted one—can both slow progress.

Stress load and nervous system state: This is often overlooked, but it may be the most important piece. A highly stressed nervous system digests, absorbs, and metabolizes food differently. Even the “best” foods won’t land well if the body is stuck in survival mode. Sometimes the first dietary shift isn’t about what you remove or add—but about creating safety, rhythm, and consistency so the body can actually receive nourishment.

Preferences, culture, and enjoyment: Food is not just fuel—it’s connection, tradition, pleasure, and identity. A diet that ignores your preferences or removes joy is rarely sustainable. Healing does not require you to eat foods you hate forever. Enjoyment matters, and it plays a real role in digestion and long-term success. Further, we all have preferences related to our diet- preferred tastes, some like to cook, some eat out… all these preferences really matter because if your preferences are not met- then everything will feel like a bigger pain in the butt and as a result, compliance will be greatly impacted.

These are all really important factors that will dramatically influence determining the right diet for your specific needs.

With all that being said…

Perhaps I do know the “perfect” diet.

Perhaps the perfect diet is the one you can actually live with that supports your overall health.

Healing doesn’t require perfection. It requires alignment. A plan that looks flawless on paper but leaves you stressed, deprived, or constantly “failing” is not supportive—it’s exhausting.

This is where personalized care makes all the difference. When we look at your symptoms, labs, history, lifestyle, and goals together, we can create an approach to food that supports your body where it is right now. One that evolves as you heal. One that feels realistic, flexible, and sustainable. And maybe most importantly, one that is an easy evolution into a relationship with your diet that works and you understand.

I always say, “The food we eat is our greatest medicine or our greatest poison.” At the same time, one person’s medicine is another person’s poison. Every diet must be individually crafted.

Food should support your energy, your hormones, your digestion, and your life. It should reduce stress—not create it. And it should feel like something that works with you, not against you.

We are here to support you in putting all these pieces together to craft your perfect diet. Together, we create your version of the perfect diet—one that honors your biology, your reality, your preferences, and your humanity.

Let's figure it out together.

Article by Quinn Akira Takei, Doctor of Oriental Medicine(NM), Licensed Acupuncturist, Chinese Herbalist, Functional Medicine Practitioner, and Holistic Health & Wellness Coach.