Diet

Keeping total caloric intake managed is presented as a major practical step for improving fuel use and body composition.

Use appropriate food combinations, especially pairing carbohydrates with fiber and/or protein, to blunt the rise in blood glucose, reduce post-carbohydrate bonking, and improve energy management through the day.

For better energy management throughout the day, keep protein intake stabilized.

Be cautious with large amounts of fast carbohydrates before exercise because the insulin-glucose 'double whammy' can crash blood sugar in some people.

For people who do little physical activity, a high-fat, low-carbohydrate strategy is described as probably effective for weight management and stabilizing energy throughout the day.

If you want strength without much muscle gain, keep total calories no more than about 10–15% above maintenance.

If endurance work is interfering with hypertrophy, increasing total energy intake can help remove the interference effect.

Use pre-, intra-, or post-workout nutrition depending on the session; mid-workout is a favored option, especially if training fasted in the morning after an overnight fast. For strength work, a sample target is ~35 g protein + ~35 g carbohydrate. For hard conditioning, ~35 g protein + ~100–140 g carbohydrate. For mixed strength/conditioning, ~35 g protein + ~60–70 g carbohydrate. For hypertrophy, keep as many nutrients around training as possible and generally use about a 3:1 carbohydrate-to-protein ratio.

Favor water containing more magnesium and calcium rather than less; harder water may taste different but appears better for health outcomes. If tap water contains sufficient magnesium, filtering it and drinking it is sufficient rather than seeking exotic waters. Reverse osmosis water is considered safe if desired, but because it may remove minerals, make sure adequate magnesium and calcium remain.

Do not drink distilled water in general because magnesium and calcium have been removed, except perhaps in rare niche medical cases involving unusually high blood magnesium or calcium.

If tap water is low in magnesium, hydrogen-enriching water may make it more palatable and more effectively absorbed for hydration. He personally plans to continue using it once or twice a day, but does not say everyone needs it.

If eating late at night is unavoidable, choose something lighter and more easily digestible than a full meal, such as yogurt or something in liquid form.

Caveat that eating too much uncooked food can make it hard to consume enough nutrients; cooking can improve nutrient absorption.

If you are prone to acid reflux or heartburn, avoid having black coffee before any food; eating something with coffee can buffer the stomach and reduce reflux risk.

In fasting-clinic settings, some prolonged fasting protocols allow a small bowl of soup providing roughly 100–400 kilocalories.

Use personally meaningful comfort foods acutely as a state-shifting tool on rough days to improve mood, readiness, or psychological state. Example given: grits for someone who loves them.

Antioxidant-rich foods are generally fine; the concern is high-dose supplemental or pharmaceutical antioxidant use, which can deliver orders-of-magnitude higher doses.

Watermelon was highlighted as ~95%+ water and a useful hydrating food; its sugar load is less concerning than many assume because most of it is water.

Coconut water was suggested as a hydration option because it contains electrolytes and is naturally higher in potassium than sodium; adding a pinch of salt raises sodium content for a better hydration mix.

If training fasted, prior-day carbohydrate intake and total daily intake matter more than eating immediately before the session; having substantial carbohydrate the night before can leave muscle glycogen topped off.

For hard sessions, aim for roughly 0.25 g protein per pound of body weight across pre/mid/post training total.

During recovery from an injury, increase calorie intake by about 10% because injury can raise basal metabolic rate by up to roughly 10%. Do not eat less while healing.

During remodeling/recovery, avoid extreme changes to carbohydrate or fat intake relative to baseline; do not let either drop too low.

For long-duration endurance performance, carbohydrate loading helps, but is best done gradually over 3-4 days rather than with one large pasta meal the night before.

If choosing to use cannabis, prefer non-inhaled forms such as tinctures, gums, patches, or edibles to offset harms from smoking or inhalation.

Maintain a healthy diet that includes sufficient vitamin A and lutein through food sources; examples given include dark green leafy vegetables (closest to raw or only lightly cooked), liver occasionally if desired, egg yolks that are not overly cooked, and fruits such as blueberries as a source of zeaxanthins.

Suggested as a more considerate and healthier workplace option; replacing visible junk food with fruit can reduce impulsive eating of donuts.

Use a small amount of rewarding food, such as milk or dark chocolate, eaten slowly to learn enjoyment without needing fullness or bingeing.

Massaged into the scalp to create tingling and potentially increase blood flow to the hair follicle niche; presented as a blood-flow-based adjunct, not a robust standalone regrowth method.

Maintain this practice alongside exercise to support insulin sensitivity and hair health; it should not be discarded.