Diet
569protocols, ranked by how often the world’s top health podcasts mention them.
- Fasting-Mimicking Diet▶ 1
Valter Longo's fasting-mimicking diet is described as primarily plant-based and about 600 calories per day.
- Red Meat▶ 1
Red meat from healthy sources in moderation is presented as reasonable; avoid processed forms.
- Animal-Sourced Foods for B12▶ 1
Animal-sourced foods are presented as the main food source of B12; examples given include eggs, red meat, and other meats.
- Have a Healthy Snack as a Treat▶ 1
Use a healthy snack you like as a self-compassionate treat instead of less helpful coping behaviors.
- Salt▶ 1
Ensure sufficient salt intake for nerve-to-muscle communication and physical performance; needs depend on water intake, caffeine, food intake, diuretics, heat, and sweating.
- Potassium▶ 1
Make sure you have enough potassium in your system if you want to perform well.
- Magnesium▶ 1
Make sure you have enough magnesium in your system if you want to perform well.
- Anti-Inflammatory Whole-Foods Elimination Diet▶ 1
Use a whole-foods, anti-inflammatory, microbiome-healing elimination diet by removing dairy, gluten, grains, sugar, and processed foods to reduce inflammation, bloating, fermentation, leaky gut, and gut-related symptoms.
- Food-First Nutrient Repletion▶ 1
Use nutrient-dense foods to meet micronutrient needs when possible; examples mentioned include pumpkin seeds for zinc, four Brazil nuts per day for about 200 mcg selenium, and liver for nutrient density.
- Eat Real Food on a Budget▶ 1
If resources are limited, focus on real food rather than premium labels like organic or regenerative. Examples mentioned include eggs, fish, meat, fruits, vegetables, nuts and seeds, olive oil, whole grains, beans, cheaper cuts like short ribs, liver, chicken liver, and simple meals like borscht.
- Reduce Red Meat If ApoB Is Elevated▶ 1
If ApoB is elevated, experiment with reducing red meat and replacing some of it with fish or chicken, then retest ApoB.
- Juiced Cilantro▶ 1
Juice a couple bunches of cilantro every day to help bring heavy metals down.
- Maintain Blood Sugar Properly▶ 1
Anecdotally discussed as reducing relapse risk in diabetics with alcoholism; framed as maintaining blood sugar properly.
- Protein Bars▶ 1
Can supply part of the remaining roughly 30% of daily protein intake, potentially up to 50% if you're having trouble eating enough during the day.
- Vegetables, Fruits, and Starches▶ 1
Make sure you are getting sufficient vegetables and fruits, and include starches if they fit your nutrition plan; examples of starches given are rice and oatmeal.
- Use lactose-free milk or avoid dairy if lactose intolerant▶ 1
If milk or dairy causes gastrointestinal distress due to lactose intolerance, either use lactase-treated/lactose-free milk or avoid milk and dairy.
- Avoid refined grains▶ 1
Recommended as a basic feature of a healthy diet; contrasted with healthier implementations of low-fat and low-carb diets.
- Center meals on vegetables, grains, and beans▶ 1
Protein-flip approach: put vegetables, grains, and beans in the middle of the plate, with African, Asian, Mediterranean, and Latin American dietary emphasis.
- Eat less meat and use it as a small side or condiment▶ 1
Protein-flip approach: reduce total meat intake and, when included, keep it to about 2 ounces per meal, using it as a condiment or side dish rather than the centerpiece.
- Choose better-quality pasture-raised meat▶ 1
If eating meat, prefer smaller amounts of meat raised appropriately: pasture-raised, without hormones or antibiotics, and from animals grazing on grasses rather than being fed corn and soy.
- Eat legumes, especially beans and soy foods▶ 1
Legumes are highlighted as the best plant protein source for plant eaters. Beans are versatile and underconsumed; soybeans are especially protein-rich (~40%) with a strong amino acid profile. Examples of soy foods include soy milk, tempeh, and tofu.
- Eat less low-quality processed food▶ 1
Closing summary recommendation to reduce intake of 'crappy food' and follow basic nutrition principles.
- Caffeine Before Long Runs▶ 1
Use caffeine before long runs; mentioned with hydration before a Sunday morning 10–12 mile run.
- Alcohol▶ 1
A drink or two in the immediate aftermath of devastating news may be an acceptable short-term tool if of age and not alcohol-dependent; explicitly not recommended as an ongoing coping strategy.
- Try New Foods That Scare You▶ 1
Use personally intimidating foods as a low-stakes challenge to expand comfort with novelty; example given was trying sushi and discovering it was not as bad as expected.
- Choose Trail Foods That Are Easy on Your Stomach▶ 1
For long outdoor trips, first prioritize foods that will not upset digestion during long hikes.
- Choose Calorie-Dense Trail Foods▶ 1
For long outdoor trips, prioritize calorie density and pack efficiency. Examples mentioned include peanut butter, nuts, bars, and nighttime foods like tortillas, salami, and dried fruit.
- Choose Trail Foods That Taste Good▶ 1
For long outdoor trips, choose foods you actually enjoy so you will reliably eat enough.
- Check Protein Intake on Long Trips▶ 1
For long outdoor trips, consider nutritional composition and make sure protein intake is adequate.
- Met-Rx Big 100 Bar▶ 1
Recommended specifically for trail use; around 400-plus calories and 30 grams of protein, tastes like a candy bar, and is heavily fortified.