Diet

Use caffeine as a circadian tool by timing it relative to your temperature minimum: taking it 2–4 hours before that point tends to delay the clock, while taking it in the hours just after can phase-advance it. This can help nudge your sleep-wake schedule earlier or later by leveraging caffeine’s effect on the body clock, not just its alerting effect.

If you’re so hungry that it would keep you awake, have a small snack rather than forcing yourself to stay fasted. Keep it light and avoid a large meal right before bed; the goal is to reduce gnawing hunger enough to fall asleep while still minimizing the sleep-disrupting effects of late eating.

Use low-mercury SMASH fish—such as salmon, sardines, anchovies, mackerel, and herring—as the main dietary source of omega-3 fats. This approach prioritizes whole-food omega-3 intake over supplements, while choosing smaller wild fish helps reduce mercury exposure. The goal is to support omega-3 status with a nutrient-dense protein source that is generally safer to eat regularly.

Focus first on improving your overall diet and eating patterns before adding supplements. The idea is to correct nutrient intake through food, then use supplementation only when a clear need remains, which helps avoid unnecessary pills and targets the real root of poor nutrition.

Eat a carbohydrate-rich meal the evening before a race or competition, often using foods like pasta or rice. The goal is to top off liver and muscle glycogen so you start the event with more readily available energy and better endurance the next day.

When urinary symptoms are bothersome, reduce common dietary triggers that can aggravate the bladder or increase urination. The main items to limit are caffeine sources like coffee, tea, chocolate, and energy drinks, along with carbonated drinks, spicy foods, acidic foods, and alcohol. This can help lessen irritation and reduce symptom flares.

Keep trans fats out of the diet by avoiding foods made with partially hydrogenated oils, especially margarine and other processed spreads. The rationale is that these fats were described as highly harmful and effectively toxic, while natural fats like butter were presented as acceptable alternatives. The core idea is to swap away from industrially altered fats to reduce exposure to a particularly damaging fat type.

Drink water first thing in the morning; also rehydrate later in the day, especially if exercising and eating.

Use carbohydrate-rich foods to increase serotonin.

Avoid saccharin because it was described as disrupting the gut microbiome in detrimental ways, increasing inflammatory cytokines and favoring less beneficial bacteria.

Build lunch around a protein source plus vegetables; examples given include meat, chicken, or salmon with vegetables.

Include some protein and vegetables at dinner alongside carbohydrates; examples given include chicken, fish, eggs, rice, pasta, and vegetables.

If trying to control hunger, avoid ingesting a lot of fructose; high-fructose corn syrup is especially discouraged because of its very high fructose content.

If eating sweet foods, prefer lower-glycemic options and combine them with fiber or other foods to reduce glycemic index/load, slow dopamine release, and reduce cravings.

Cinnamon can help control blood sugar, likely by slowing glucose entry into the bloodstream and possibly gastric emptying. Use it in a beverage or on food before or with a big, sugary, or carbohydrate-heavy meal to blunt glucose increases. Do not exceed about 1 to 1.5 teaspoons per day due to toxicity risk.

On lower-carbohydrate diets, some people increase potassium intake through potassium-containing foods, including vegetables. A target of about 4 g potassium/day was also relayed.

Use tea as a deliberate, attentive ritual rather than a quick caffeine hit. Focus on the brewing process, notice the aroma and flavor of different teas, and slow down while preparing and drinking it. This kind of mindful practice can create a calming pause in the day and make the experience more restorative.

Regularly ingest foods that provide enough choline to support baseline acetylcholine synthesis. Examples mentioned include beef liver as the most potent source, plus eggs, beef, soybeans, chicken, fish, mushrooms, and kidney beans; includes vegan or non-meat sources such as soybeans.

Do not unnecessarily cut out dairy during puberty; dairy was described as helping increase IGF-1 and free IGF-1, supporting growth and development.

Suggested as a general dietary pattern, especially during development: include a combination of quality proteins from animal and non-animal sources, plus fruits, vegetables, and starches.

Recommended throughout the lifespan and particularly in the teens, 20s, and 30s for brain development.

Dates and raisins from Greece or Turkey were mentioned as potentially higher in boron.

Swish a small amount of olive oil around the mouth for a short period, then spit it out. This low-cost oral hygiene practice is promoted as a simple way to reduce oral bacteria and support mouth health, though the evidence base is limited and not strong enough for a broad recommendation.

Higher vegetable and polyphenol intake is described as an important predictor of lower future breast cancer risk, with the teenage years emphasized as a particularly important window. She also mentions aiming for five colors of vegetables per day.

Blend vegetables such as broccoli, kale, and cauliflower into smoothies to increase vegetable intake and support microbiome change. Frozen steamed broccoli is suggested because it has very little taste and can be hidden in a chocolate smoothie. Flavor strategies to improve compliance include chocolate, or vanilla with berries.

Listed as a major 'don't' for vitality and longevity, but no further specifics were provided in this segment.

Drink water, including during meals if desired, to avoid mistaking thirst for hunger; water can also contribute to stomach and intestinal distension that helps terminate feeding, though it empties rapidly from the stomach.

Can significantly boost cortisol. If experimenting, use only a small amount and be cautious not to spike cortisol too much, especially later in the day. Avoid entirely if pregnant, breastfeeding, or hypertensive/high blood pressure.

Drink yerba mate before workouts, with guayusa mentioned as a sweeter alternative. The idea is that it may raise GLP-1 and shift metabolism toward greater fat oxidation, potentially improving fat burning during exercise and even at rest.

A cup of coffee is used as a pre-exercise stimulant, often paired with hill running. The idea is to raise adrenaline and arousal before the workout, which may support energy, immune-related effects, and overall workout intensity.