Diet

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.

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.

For people who eat meat, choose meats from animals that grazed on grasses containing a lot of omega-3s, since the source of the meat matters for omega-3 content.

Use beef as a particularly rich dietary source of L-carnitine.

Ensure adequate nourishment to support performance.

Pre-exercise eating is optional based on preference, and should not be avoided due to temperature concerns because the thermogenic effect of eating is minor. Examples given include having food in the stomach or eating a couple of hours before training.

A beer or two after long runs or cycling was mentioned as potentially helping dump body heat, with the caveat that this only applies if alcohol use is appropriate and legal for the person and there are no issues with alcohol.

Capsaicin-containing foods such as hot chili peppers can lower blood glucose.

Consumed as a caffeine source; mentioned as part of his routine.

Beyond Brazil nuts, selenium can be obtained from fish and shellfish, meats, dairy, eggs, grains, and some plant foods. Mentioned examples include yellowfin tuna, shellfish, ham, pork, beef, turkey, chicken, cottage cheese, eggs, brown rice, mushrooms, spinach, milk, yogurt, lentils, and cashews; however, vegetarian sources like mushrooms, spinach, milk, yogurt, lentils, and cashews may not be sufficient alone for higher intake targets.