Diet

If trying to control hunger, avoid ingesting a lot of fructose; high-fructose corn syrup is especially discouraged because of its very high fructose content.

If trying to stimulate appetite, ingesting more fruit may be advantageous.

If eating sweet foods, prefer lower-glycemic options and combine them with fiber or other foods to reduce glycemic index/load, slow dopamine release, and reduce cravings.

Cinnamon can help control blood sugar, likely by slowing glucose entry into the bloodstream and possibly gastric emptying. Use it in a beverage or on food before or with a big, sugary, or carbohydrate-heavy meal to blunt glucose increases. Do not exceed about 1 to 1.5 teaspoons per day due to toxicity risk.

For certain orthostatic disorders/POTS-like syndromes, cited recommendations ranged from 6,000-10,000 mg salt/day, with 10,000 mg/day specifically mentioned by the Canadian Cardiovascular Society; this corresponds to roughly 2,400-4,000 mg sodium/day.

On lower-carbohydrate diets, some people increase potassium intake through potassium-containing foods, including vegetables. A target of about 4 g potassium/day was also relayed.

A recommendation relayed from James DiNicolantonio was 8-12 g salt/day, corresponding to 3.2-4.8 g sodium/day or about 1.5-2 teaspoons of salt per day, barring specific health issues.

If something tastes overly sweet, a sip of water with a little lemon juice or vinegar can quickly reduce that overly sweet sensation.

Reduce caffeine if trying to lower aggressive impulsivity, since caffeine increases autonomic arousal and can increase impulsivity.

Consume plants to obtain hormetic compounds such as polyphenols and flavanols that activate beneficial stress-response pathways.

Recommended as a whole-food omega-3 source; Rhonda eats a can of sardines almost every day as her first meal, often with avocado, lemon, and hot sauce.

Recommended as a source of phosphatidylcholine DHA; Rhonda specifically eats salmon roe.

For prostate and colon health, include healthy prebiotic fiber, good sources of dietary fiber/soluble fiber, and enough insoluble fiber to support regular bowel movements and avoid chronic constipation.

Mentioned as a source of healthy naturally occurring trans fats from ruminants; grass-fed butter was given as an example and noted to have good omega-3 content. Framed as beneficial but not essential for everyone.

Coffee and tea can generally count toward total daily fluid intake unless caffeine intake is extreme; e.g., water plus coffee can be added together toward hydration totals.

For getting roughly 500 mg sodium around workouts, table salt was suggested as an easy option—"a couple of sprinkles"—whereas Himalayan salt was described as relatively low in sodium and not the best choice for this purpose.

Poor diet is identified as a cause of attention problems; eating well is framed as a foundational self-care step and improving diet is therefore implied as a remedy.

Alcohol is described as almost never a good coping strategy and carries additional addiction risk in some genetic profiles.

Cannabis may help some people around sleep by gating out intrusive thoughts and helping them relax, but it is not a general treatment for depression, anxiety, or trauma; it can also be harmful and may narrow cognition onto negative content, so it should be used thoughtfully and carefully.

If consuming substantial caffeine, ensure enough salt intake and hydration.

Regularly ingest foods that provide enough choline to support baseline acetylcholine synthesis. Examples mentioned include beef liver as the most potent source, plus eggs, beef, soybeans, chicken, fish, mushrooms, and kidney beans; includes vegan or non-meat sources such as soybeans.

Reduce excessive fat intake if needed, but do not eliminate fat entirely, as going nearly no-fat can cause severe problems.

Do not eat pre-workout in a way that causes fullness, stomach discomfort, or reduced output.

Use a simple pre-workout approach of water plus some form of caffeine.

Drink water upon waking.

Use a double espresso immediately after studying to spike adrenaline and support memory consolidation.

Eat fish as one way to obtain essential fatty acids.

Prefer whole fruit, such as a whole tangerine, over processed fruit extracts or sugary fruit products because whole fruit contains fiber and structural complexity that slows breakdown and changes gut-brain effects.

Limit red meat intake; host describes eating red meat only about once every four weeks because he does not consider it necessarily the healthiest option.

Including carbohydrates, fats, and proteins in a meal before or during drinking can help slow alcohol absorption.