Diet

Drink a 16-ounce glass of water in the morning before coffee; Andy says he implemented this and felt much better from hydrating first thing.

Choose a healthy breakfast rather than something less healthy; prepping breakfast ingredients the night before can help, such as cutting up asparagus for an omelet in advance.

Diet response is highly individual: some people do better on heavily meat-based, low-plant diets, while others do much better on plant-based diets with few meat or animal products.

Alcohol, particularly beer and other grain alcohols, is flagged as potentially increasing estrogenic activity; especially advised against during puberty.

Avoid sports drinks containing caloric sugar during exercise; in the studies discussed, ingesting one immediately flattened growth hormone levels.

At the first meal, avoid carbohydrates to keep epinephrine levels higher; example meal pattern given is protein with salad, such as meat and salad or fish and salad.

Include vegetables at dinner, for example alongside rice or other foods.

Anything involving sugar, especially simple sugars, can potentially break a fast.

General dietary recommendation to deliberately choose foods that are better for you instead of more reflexive, less healthy options.

If eating within 90 minutes to 2 hours of sleep, keep it small rather than having a big meal.

Avoid caffeine during phase 3, described as roughly 16 to 24 hours after waking, to support sleep and neuroplasticity.

Avoid the salty-sweet combination in processed foods because it can drive overconsumption and bias cravings toward more processed foods.

Sometimes eat foods you would not most want in the moment in order to support social connection and flexibility.

General recommendation to identify a personally suitable diet and nutrition approach as part of supporting wellbeing and reducing long-term stress.

Make sure you're getting adequate zinc, magnesium, and vitamin D3; framed as a takeaway from deficiency literature indicating that deficiencies can reduce testosterone and estrogen/steroid hormone levels.

If an infection seems to be coming on and caffeine is used rarely as a spike rather than chronically, hot caffeinated tea or hot coffee may improve immune function via increased adrenaline release; drink water alongside it to avoid dehydration.

Use caffeine later in a learning or focus session rather than before it to help prime plasticity around the learning episode.

Based on evidence that habitual coffee drinking can bias brain connectivity toward anxiety even when caffeine is not being actively ingested.

Avoid the stress-driven tendency to seek high-fat and high-sugar comfort foods during periods of chronic stress.

Licorice may be used strategically while traveling to promote wakefulness at a destination because of its cortisol-elevating effects; timing should be managed carefully to avoid creating two cortisol peaks in one day.

Mentioned as a small food he may eat earlier in the day.

If overstimulated from too much coffee or stress, eating carbohydrates can raise blood glucose and blunt the effects of caffeine, cortisol, and epinephrine; bread was given as an example.

Stay hydrated, but avoid excessive water intake; ingest water in healthy amounts.

Make your own truly fermented sauerkraut from cabbage, water, and salt if you follow the protocol carefully; improper preparation can allow somewhat dangerous bacteria to grow.

Use kombucha as a fermented food; it can be made at home with a SCOBY and is described as super simple to make.

Do not exceed three to four standard drinks every two weeks; one huge glass of wine may equal about five standard drinks. Alcohol significantly increases aromatase and can reduce LH/FSH and testosterone.

Super-agers and Blue Zone-style populations are described as eating well as part of daily life rather than extreme dieting.

Prioritize whole, nutrient-dense foods rather than fixating on any single Mediterranean-diet component.

Aim to eat enough, but not too much; both chronically excessive and chronically insufficient energy intake were described as harmful, including associations with smaller brain volume.

Consume antioxidant polyphenol sources such as berries, coffee, tea, and chocolate for potential brain-related benefits.