Diet

Choose unscented or fragrance-free laundry detergent, shampoo, conditioner, and soaps used day-to-day in the home to reduce regular exposure to fragrances and other potentially endocrine-disrupting chemicals.

Recommended for fiber and fertility support unless celiac disease or gluten intolerance is present.

Said not to negatively impact fertility, including in men, and may improve it due to antioxidant-like properties and iron content.

Recommended as a source of healthy fats and omega-3 fatty acids important for reproduction; general recommendation discussed as three servings per week, with pregnancy-specific caution about mercury exposure and avoiding raw seafood.

Avoid sushi, sashimi, and other raw seafood during pregnancy due to infectious disease risk that can affect fetal brain development and other outcomes.

Processed meats are described as carcinogenic, toxin-containing, and harmful to fertility; examples include bacon and hot dogs.

Recommended overall dietary pattern; does not mean no meat, but emphasizes plants and moderation with meat, especially avoiding red meat every day. High red-meat intake was associated with poorer embryo development and lower IVF success rates.

Delay caffeine intake in the morning to help partially offset post-lunch sleepiness and an afternoon crash.

Fructose was repeatedly described as unnecessary and harmful, especially when not paired with fiber. Reducing fructose intake was presented as a primary way to reduce systemic inflammation and protect metabolic health.

Whole fruit was described as acceptable because the fiber mitigates fructose absorption and feeds the microbiome. Berries were highlighted as especially preferable because they are relatively low in fructose and high in fiber. Fruit juice was discouraged because it lacks the intact fiber.

Dessert was framed as acceptable when kept to the dessert slot rather than spread throughout the day. Dessert-like sugary foods were specifically discouraged at breakfast, lunch, as snacks, and as a routine dinner pattern.

Prefer bakery bread over grocery-store bread because commercial bread often has added sugar to prolong softness and shelf life. Choose bread with a carbohydrate-to-fiber ratio between 3:1 and 5:1 maximum. Sourdough was suggested as a better option because fermentation consumes some sugar.

Presented by Huberman as part of a successful weight-loss pattern; rationale included concern that many modern starch-containing foods are metabolically problematic.

Sugary soda/soft drinks were repeatedly framed as harmful and obesogenic, and were also linked in discussion to vitamin D depletion and metabolic disease.

Excess BCAAs were discouraged for non-bodybuilders because they can contribute to liver fat and insulin resistance.

Heavy metals were mentioned as contributors to oxidative stress and inflammation. Chocolate intake was specifically cautioned due to cadmium concerns, especially chocolate sourced from South America.

Water was recommended over diet/zero-calorie soda. Diet soda was described as better than sugar-sweetened soda but worse than water because of insulin-related effects, increased hunger, and weight gain relative to water.

Presented as one of the main ways to lower insulin and improve metabolic health.

Fruit juice and orange juice were discouraged because they lack the fiber that mitigates fructose absorption and were cited as part of high-sugar dietary patterns.

Brown rice was recommended over white rice because it retains fiber and has a lower glycemic impact. White rice was discouraged because polishing removes fiber and vitamin B1 and produces a larger glucose excursion.

Select tomato sauces without added sugar; it was noted that only a minority of products on the market meet this criterion.

Prefer red meat from grass-fed, non-factory-farmed animals; framed as a healthier red-meat choice that most people would probably benefit from.

Combined dietary approach described as high-protein, low-calorie, and low-carb; cited as the diet Rick used to lose 135 pounds.

Identify and avoid foods that trigger pain symptoms. Example given: complete avoidance of onion-family foods such as onions, shallots, chives, scallions, and leeks as a practical strategy for preventing severe abdominal pain.

Can be mixed with water and used as a low-cost toothpaste alternative; considered fairly low on the abrasiveness scale and safe for enamel if used gently with a soft toothbrush.

Use only as a high-salinity mouth rinse: swish and spit; do not swallow.

Recommended generally for brain health and specifically after concussion/TBI as part of recovery support.

Alternative to caffeine for some people as part of a morning circadian-shifting routine.

A little turmeric in cooking is probably fine, but avoid high-dose turmeric or curcumin supplementation; high doses may reduce DHT and some turmeric products may contain lead contamination.

Optional addition when brushing the tongue; a little salt and baking soda is said to be fine, though not necessary.