Diet

Food sources of structural lipid components such as choline and ethanolamine.

Eating fish earlier in the week may reduce the need to supplement later in the week because omega-3s can be buffered in adipose tissue.

If you're already consuming plenty of fruits and vegetables, along with other polyphenol-rich foods, you may already be getting enough flavonoid/polyphenol compounds from diet.

Framed as a population-level priority for improving brain health and cognition.

Avoid after acute brain injury to prevent adding blood sugar dysregulation.

Avoid after concussion mainly because alcohol impairs sleep, which is important for recovery.

Some recommend avoiding caffeine immediately after injury because it is a stimulant and may increase energy demand when neurons cannot produce enough energy.

Suggested after late workouts, including in the final hour before sleep, as a slower-digesting milk-protein/casein option before sleep.

Consume some starch after late workouts to replenish glycogen stores, even in the final hour before sleep; oatmeal is given as an example and may help avoid waking hungry.

Ensure adequate protein intake as part of a sustainable healthy diet and fertility-supportive nutrition.

For smell training, use distinct odors such as lemon, rose, chocolate, and coffee.

Consume enough calories to support fertility, but avoid excess calories.

Adjust sodium intake to individual needs rather than following a one-size-fits-all rule, taking into account blood pressure, activity level, environment, and diet. Lower-risk intake is around 2.3 g sodium/day, while some people with low blood pressure, orthostatic symptoms, heavy exercise, extreme climates, or low-carbohydrate diets may need more sodium; some orthostatic disorders may benefit from about 2,400–4,000 mg sodium/day.

Choose smoothie flavors the person likes to make vegetable-containing smoothies easier to stick with, such as chocolate or vanilla with berries.

Avoid excessive alcohol intake; mentioned as part of a lifestyle associated with resilience against cognitive decline.

Recommended for children not mainly for nutrition, but so they arrive hungry and dinner feels more rewarding; framed as helping their brains register hunger-reward association.

Avoid consuming oils that have oxidized, including large containers of polyunsaturated oils that sit too long or in the sun, and avoid repeated deep frying with oils because it can generate trans fats.

If a CGM or personal response shows a strong glucose spike to a given food, consider avoiding it or eating it after something fatty to blunt the spike.

Meals higher in protein and fat were discussed as promoting longer-lasting fullness, likely via peptide YY.

Discussed as resistant starch type 2, such as raw powdered potatoes; one study used about 40 grams and found significant improvement in fatty liver and insulin sensitivity.

Change food texture to thicker foods if swallowing problems are contributing to food going up the nose.

Eat fish to obtain omega-3s; the guest suggested fish once in a while may be enough for many people and personally tries to eat fatty fish a couple times per week.

As a long-term foundational recommendation, improve overall diet quality, get more fiber, and try to avoid insulin spikes for better treatment success.