Diet

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.

Lower amino acid availability, especially leucine, isoleucine, and valine, to help downregulate mTOR, which senses protein intake. Leucine-driven growth signaling may be pro-aging.

Sinclair fasts during the day and then breaks the fast with a nutritious dinner.

Sinclair says he drinks a glass of red wine a day if he gets the chance, but warns that more than one glass adds calories and can contribute to fatty liver.

Sinclair previously used a couple spoonfuls of Greek yogurt to dissolve resveratrol, but later switched to olive oil because oleic acid may activate sirtuin defenses. He considers a spoonful of yogurt or olive oil acceptable even during a fasting window for quality of life and supplement delivery.

When using olive oil as his supplement vehicle, Sinclair adds a little vinegar and sometimes a basil leaf if available.

Sinclair says he will drink Diet Coke on occasion and considers it far less harmful than sugary soda.

Sinclair says foods once avoided for cholesterol, such as eggs and butter, need not be banned for that reason because dietary cholesterol appears to have little impact on blood cholesterol.

Sinclair tries to eat plants that have undergone some biological stress because they may contain more xenohormetic molecules. He uses bright coloration as a cue and suggests organic or fresh local produce because the plants may be less perfect and richer in these compounds.

Sinclair says pomegranate juice is full of beneficial compounds, including xenohormetic molecules.

Use a cup of coffee as the setting for an early in-person meeting when assessing a potential partner.

Share meals with trusted people as a form of social connection that may reduce tachykinin signaling and support fear/trauma recovery.

For an all-nighter, drink 32 ounces of water and avoid going to the bathroom for at least 90 minutes to increase alertness via bladder fullness.

Foods mentioned as supporting GLP-1 release include nuts, avocados, eggs, and certain high-fiber complex grains.

Eating more fiber and fibrous foods can increase carbohydrate-active enzymes that help digest complex carbohydrates, improving the ability to digest fibrous foods.

For most people, a healthy gut microbiome approach is to eat high-quality non-processed foods that include some prebiotic fiber and some probiotics, while avoiding excessive probiotic intake.

Prefer complex carbohydrates and dietary fiber, especially microbiota-accessible carbohydrates that humans cannot digest but gut microbes can ferment; contrasted with table sugar and simple starches. Framed as evidence that not all carbohydrates are bad.

Move the diet away from sweet foods gradually over years rather than abruptly; retrain the palate over time so sugary foods become less appealing.

If plain yogurt is initially unpalatable, start with plain yogurt plus a small amount of maple syrup or honey, then reduce the sweetener over time until plain yogurt is preferred.

Consume a broad variety of plants and the diverse fibers that come with them; this was described as likely better for fostering microbiota diversity than purified fiber or prebiotic supplements.