Diet

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.

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

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.

Before training, some people may benefit from 1–2 cups of coffee along with hydration to improve focus and motivation; avoid coffee if it makes you jittery or causes attention to jump around.

Get above 1,000 mg of EPA per day to support metabolism and fat loss; this can be obtained from food sources such as fatty fish, grass-raised meats, or plant sources of essential fatty acids.

Can be purchased online and changes taste receptor configuration so sour tastes sweet; effects last several hours. Presented as a fun experiment to invert sweet and sour perception, with a note to check package warnings and safety concerns.

Low sodium may contribute to lightheadedness; in some cases, adding a little sea salt to water can help address low electrolytes/low sodium.

A cited study found improved macular pigment optical density and visual acuity following consumption of a buttermilk drink containing lutein-enriched egg yolks. If consuming eggs for lutein, runnier eggs are said to preserve the benefit better than dry scrambled or fully cooked non-runny eggs.

Consume astaxanthin-rich seafood; astaxanthin is the red-pink pigment found in various seafoods such as shrimp and certain fish.

For typical people not using performance-enhancing drugs, eating 2–4 times per day appears sufficient to support muscle repair and growth; six or seven meals per day are not necessary, and one meal per day is also not ideal.

Use with glutamine for extreme sugar cravings; mix glutamine into full-fat cream and take a sip or two when cravings occur.

Can also help reduce nausea.

Drink morning water at more or less room temperature rather than very cold if cold water causes cramping.

Can be used in small amounts during the fasting window on some days; he mentions a spoonful or three, though not most days.

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

Eat fatty salmon regularly as a food source of omega-3s; if doing so regularly, you probably do not need omega-3 supplementation.

Use algae-based sources if you prefer non-animal omega-3 intake instead of fish oils.

Consume butter in moderation as a cholesterol source to support sex steroid hormone production, if compatible with your lipid profile.

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

Whole kiwi fruit, including the skin, was described as potentially beneficial for sleep; one human study found faster sleep onset, longer sleep duration, and less time awake at night. The skin may contain part of the active sleep-related benefit.

Butter may be consumed in small quantities if blood lipid profiles are good, based on individual tolerance rather than as a universal recommendation.

Use an elimination diet to identify and remove foods that worsen ADHD symptoms, including foods that trigger allergies or mild allergies; symptom-exacerbating foods can change over time. Evidence discussed mainly in children, with some controversy around implementation, and in some cases symptoms may improve enough to reduce medication use.

Host says he is drinking very strong mate during the conversation; organic mention, not sponsor language.

Avoid highly palatable processed foods for about 2 days so that simpler whole foods regain their appeal and taste rewarding again.