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.

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.

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.

Scott describes taking his son to a pub for one beer to facilitate conversation and connection.

As part of a shift-work reset protocol, eat a meal around the same target wake period, either afterwards or before the other cues.

Presented as a personalized coping tool developed by a child to use when feeling bad; included as an example of identifying an individual tool that helps.

Do not remain in a calorie deficit for many days, especially during winter, because dieting and under-eating can compromise innate immune function.

Included as a simple supportive option one might use when dealing with a cold or flu.

He includes having a good meal among the simple supportive measures one might use when sick.

Mentioned as a simple supportive option people may choose to use when dealing with a cold or flu.

Have a small amount of food after waking to bring blood sugar up and signal to the hypothalamus that nutrition is available, especially for women. If training within about 30 minutes of waking and appetite is low, this can be a liquid option such as a double espresso prepared with sweetened almond milk for carbohydrate plus a scoop of protein powder.

Before a true strength training session, consume around 15 grams of high-quality protein. If someone prefers not to eat much before training or would otherwise train fasted, at least ingest some protein, potentially as a shake. If caffeine before workouts causes dizziness, nausea, or hypoglycemia, pair it with food.

Before cardiovascular work lasting up to about an hour, add about 30 grams of carbohydrate.

Consume high-quality, leucine-rich protein within 45 minutes after training. For women in reproductive years, aim for about 35 grams. For perimenopausal women and beyond, aim for 40 to 60 grams due to greater anabolic resistance.

For women, aim for about 0.3 grams per kilogram of carbohydrate within 2 hours of finishing training. If needed, carbohydrate can be added to yogurt after training.

In the luteal phase, roughly the week before the next period, increase protein intake because tissue-building demands are higher.

In the luteal phase, roughly the week before the next period, increase carbohydrate intake to help hit intensities and offset higher heart rate and stress.

After resistance training and before entering the sauna, drink about 8 to 16 ounces of water with a little salt.

Preferred carbohydrate sources include colorful fruits and vegetables, rice, oatmeal, sourdough bread, sweet potatoes, kumara, yams, sprouted bread, quinoa, and amaranth.

Avoid eating a big meal before training, podcasting, consulting, or other physically or cognitively demanding activity; host says he prefers not to have food in his stomach for physical activity and gets better mental clarity when he has not eaten a bunch of food.

For dinner, choose a calmer, sleepier meal pattern built around white meat or fish plus carbohydrate sources such as pasta or rice.

He personally avoids turmeric despite its anti-inflammatory properties, noting that acute inflammation can sometimes be beneficial. He also warns that some turmeric products may be contaminated with lead and says turmeric may antagonize dihydrotestosterone in men, potentially blunting affect and libido.

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.