Diet

Supported by discussion of a rat study in which sugary water roughly equivalent to a can of Coke per day was associated with later memory problems and hippocampal atrophy.

Recommended to support phase 2 liver activity via dietary polyphenols and pigments.

Recommended specifically because it has a strong inducing effect on phase 2 liver activity.

Use salt from non-marine sources, such as pink Himalayan salt, instead of sea salt to reduce exposure to microplastics and nanoplastics.

Avoid canned soup due to BPA and related contaminants from can linings. If consuming canned soup, prefer products explicitly labeled BPA-free, though this may only be a partial safeguard because other endocrine disruptors may still be present.

If drinking carbonated water, prefer Perrier or San Pellegrino over Topo Chico based on the cited PFAS analysis; alternatively avoid carbonated water altogether to minimize exposure.

Reduce consumption of packaged food, especially food packaged in plastic, to lower microplastic and nanoplastic exposure.

Avoid because the bag lining is likely a rich source of microplastics, nanoplastics, and endocrine disruptors.

Recommended instead of toothpaste in plastic tubing; he likes tablets in a glass jar for convenience and reduced plastic exposure.

Prefer freestanding/unwrapped produce rather than produce wrapped in plastic; example given was lettuce, which was also cheaper unwrapped.

Use glass or ceramic vessels instead of plastic or cans for beverages to reduce BPA/BPS/BPF and other endocrine disruptor exposure; one example given was using mason jars.

Buy organic produce when affordable and available to reduce pesticide exposure; phthalates were noted as being added to pesticides. Speaker also said she personally always buys organic, while acknowledging cost and availability constraints.

Use distilled water for ice cubes whenever possible.

Drink a little kava as part of a recovery or downregulation ritual; in some teams this is done as a kava ceremony before sauna.

Try to eat fruit and some protein before heading out for the day.

Use high-volume fruit intake to replace less nutritious sweets; examples given include about a pound of cherries or a pound of melon instead of a cookie.

Young athletes should eat enough to fuel both activity and growth to avoid relative energy deficiency in sport; after very long training, eat a substantial meal rather than only a salad, for example a burrito.

Steak is presented as a highly satiating, high-essential-amino-acid food. Eating it plain rather than heavily dressed may help preserve natural taste and satiation signals; excessive condiments may blunt this effect over time.

Avoid adding refined starches such as pasta after an already satiating meal if trying to avoid triggering additional appetite; even a small amount may increase blood glucose and drive desire for more food.

Order steak with a Pittsburgh char for a flavorful preparation.

Suggested as a practical energy boost later in the day when noticing poorer vision or reduced function, especially if not napping.

Coffee is presented as the preferred stimulant, with tea also acceptable. If using a stimulant, keep it simple rather than stacking energy drinks or other compounds. Example personal protocol mentioned: coffee twice per day, emphasizing moderation.

Humorous point that visible abs still depend on maintaining low enough body fat through diet; avoid indulgent junk foods like Twinkies if physique is the goal.

Eat a varied diet and eat at somewhat regular intervals to support the gut microbiome and mental health generally.

Reduce sticky, dried, fermentable starchy foods that adhere to teeth and feed cavity-causing bacteria, such as crackers, toast, chips, and similar snack foods.

Prioritize foods that support healthy oral bacteria over foods that feed pathogenic bacteria; examples given include prebiotic fiber, broccoli, and a varied colorful whole-food diet ('eat the rainbow').

Consume a wide variety of vegetables as part of a clean whole-food diet; cruciferous vegetables were also specifically noted as supporting detox pathways and helping bind some microplastics.

Include foods such as nuts, seeds, olives, and pickles as part of a whole-food diet supportive of oral health.

Consume a mineral-rich diet and optimize mineral intake to support saliva and oral health; many people are mineral deficient.

Use xylitol gum after exposure to snack foods or fermentable carbohydrates; it can inhibit bacterial proliferation, reduce strep mutans, loosen food, and increase salivary flow.