Diet

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.

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.

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.

Mentioned as a food source of phosphatidylserine and also as a vegetable source of glutamine.

If consumed, have it away from meals, especially away from foods that raise blood glucose.

Used as a strategy to learn to prefer healthy foods by pairing them with foods that raise blood glucose; kale was given as the example.

Warm liquids can be used as part of rewarming a hypothermic person.

Perhaps lower iron intake to below typical intake during periods of infection; framed cautiously and as a possibility rather than firm advice, with mention of potential glymphatic-system effects.

If using decongestant-type medications, hydrate well with both fluids and electrolytes because they can cause dehydration.

Use morning coffee time as an opportunity to extend outdoor light exposure, especially on dim mornings.

Personal eating pattern: very large breakfast by 7 a.m. at the latest, including coffee; a simple snack around 10 a.m.; regular lunch between noon and 1 p.m.; another snack at 3 p.m.

Mild glucose disposal agent that can reduce blood glucose.

Alcohol breaks a fast; even a half glass of wine a couple hours after dinner is said to absolutely break the fast.

Sinclair describes dinner as a regular healthy meal that is mostly vegetables, consistent with his broader mostly plant-based approach. He may include some fish or shrimp and says he rarely eats steak.