Diet

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.

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

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.

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.