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By Lucy Notarantonio
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Jordan Haworth, a gut scientist, undertook a personal experiment to evaluate the effects of the Mediterranean diet on his health, documenting his journey on TikTok under the handle @mrguthealth.
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During his video, the accredited practitioner with a focus on diet and the gut microbiome, shares screenshots of his results and how his "health changed" in just 31 days. The 29-year-old told Newsweek that he "never got bored" of the diet and has continued to follow it as the results speak for themselves.
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To begin, Haworth, from Manchester, England, underwent comprehensive health assessments, including tests for blood pressure, blood sugar, body fat, muscle mass, cholesterol, metabolic rate, kidney and liver health, and inflammation levels. He also had a stool test to analyze his gut microbiota.
After following the Mediterranean diet for a month, he repeated these tests and was surprised by the results.
What is the Mediterranean Diet?
The Mediterranean diet emphasizes plant-based foods, healthy fats, lean proteins, and balanced meals. According to the American Heart Association, it reflects the diverse eating habits of countries bordering the Mediterranean Sea. Daily principles include consuming extra virgin olive oil, fruits, vegetables, fermented dairy, whole grains, olives, nuts, seeds, and a polyphenol-rich drink such as red wine. Weekly, it includes legumes, seafood, lean meat and limited sweet treats.
Study Suggests Diet Manages Health Conditions
A recent review conducted by APC Microbiome Ireland at University College Cork and Teagasc highlights that Western diets, high in fat and sugar, significantly increase the risk of colorectal cancer and inflammatory bowel disease (IBD). The study, published in Nature Reviews Microbiology, examined the impact of six diets on the gut microbiome. It found that Mediterranean and high-fiber diets positively influence gut health and that the Mediterranean diet is effective in managing conditions such as cardiovascular disease, inflammatory bowel disease and type 2 diabetes.
Haworth's Experience
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Haworth adhered strictly to the Mediterranean diet's guidelines, finding it enjoyable and manageable.
"I loved the diversity," he told Newsweek.
Although his grocery bill increased, he saved by eating out less frequently.
"I drank a glass of red wine daily, sometimes a couple on a Friday or Saturday," he added. "Diversity of the gut doesn't come from eating loads of the same thing, it is one glass a day to reap benefits otherwise you can negate the benefits if you drink more."
The American Heart Association notes that moderate alcohol consumption can raise high-density lipoprotein (HDL) cholesterol is known as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream and lower diabetes risk, though excessive drinking poses serious health risks. Men are advised to limit themselves to no more than one to two drinks per day and women to one drink per day. According to the AHA, one drink is 12 ounces of beer, 4 ounces of wine, 1.5 ounces of 80-proof spirits or 1 ounce of 100-proof spirits.
Health Improvements and Surprises
After a month, Haworth noted significant health improvements.
"Some results shocked me such as losing almost 3 percent body fat—even though I was going through half a liter of extra virgin oil per week," he said.
Despite not increasing his workouts, his body fat dropped from 11 to 8 percent.
In his video, which has racked up 234,600 views, he discusses his results and includes screenshots. He mentions that his serum cholesterol levels were borderline high at 5.3 mmol/L (205 mg/dL) at the start of January. Cholesterol is a type of lipid (fat) that helps your body perform many important functions. According to the Cleveland Clinic website, the normal total cholesterol range for a male aged 20 or over is between 125 and 200 mg/dL, but Haworth's level was 205 mg/dL. By the end of January this had dropped to 193 mg/dL.
His blood pressure "slightly improved," and his inflammation markers remained low "despite eating more gluten than usual," he noted.
Interestingly, his liver markers were "optimal," despite drinking a glass of red wine daily, and his hormone levels were also "optimal." Notably, his testosterone levels increased.
"The biggest changes" he saw were in his gut health, where the overall diversity of his gut microbiome increased.
"I had more different types of bacteria in my gut, which is good. There was also an increase in butyrate which is important for gut health," he told Newsweek.
Higher butyrate levels, likely because of increased fiber and polyphenol intake, are associated with a stronger gut barrier and reduced bowel inflammation.
Mentally, Haworth also felt better.
"There are studies showing it can help with depression and anxiety," he said of the Mediterranean diet.
Expert Insights on the Mediterranean Diet
Newsweek reached out to Sarah Mathis, a board certified family medicine physician based in Amherst, New York. Mathis who uses the handle @drsarahmathis on Instagram approves of the diet that has been linked to lower rates of heart disease and cancer.
She said: "The emphasis on fresh fruits, veggies, healthy fats like olive oil, whole grains and fish all protect the body from free radicals that cause disease. Western diets use trans fats & inflammatory seed oils as well as processed ingredients that turn in disease in our bodies."
Trans fats, or trans-fatty acids (TFA), are unsaturated fatty acids from industrial or natural sources. The World Health Organization states that annually, more than 278,000 deaths worldwide are linked to industrial trans fat intake, as these fats clog arteries and elevate heart attack and death risks.
"The Western fast food diet of burgers and fast food is definitely more disastrous to our health than a daily glass of red wine," Mathis said. "Red wine contains resveratrol, a powerful antioxidant that is anti-aging and beneficial for your gut and hormone health. Fast food and burgers do not have that!"
TikTok Reacts
So far, Haworth's video has amassed over 19,000 likes and many comments, often from people who are keen to give the Mediterranean diet a go.
"Brilliant insight and very informative. Well done son. Inspiring young fella," said one TikTok user.
Another wrote: "Good results and the food looked delicious."
A third user said: "Your skin is glowing!"
What Haworth Ate in a Day
Below is an example of a typical day on the diet. He also had two sweet treats per week.
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Breakfast – Greek yogurt with fruit, nuts and seeds
Lunch – A wrap with olives, feta, hummus and vegetables
Dinner – Seafood pasta, or fish with roasted vegetables like aubergine, onion and tomatoes
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