Diet

If colored fluid leaches out of dark leafy greens or cruciferous vegetables during cooking, ingest that fluid as well because it contains adaptogenic molecules.

Eat enough calories for your needs and goals; restricting calories too much increases cortisol output and creates a mild stress state.

Limiting sugar is recommended as part of improving nutrition and likely supporting neurotransmitter systems via the gut microbiome.

If needed, force yourself to eat breakfast even if you are not normally a breakfast eater in order to help shift your clock.

Eating a bit of papaya or pineapple can assist digestion of certain aspects of macronutrients due to their digestive enzymes.

Pickles can support the gut microbiome only if they are bought refrigerated and include the brine; non-refrigerated pickles will not provide the same microbiome-supporting effects.

Consume enough calories from high-quality sources to support hormones; inadequate intake can reduce testosterone and estrogen, disrupt menstrual cycles, and very low carbohydrate intake can raise SHBG. Eating enough calories, including foods that raise insulin somewhat, can help lower SHBG and increase free testosterone.

Get a significant fraction of nutrition from whole foods because they provide fiber, bulk and satiety, vitamins, minerals, and fatty acids not present in many food-mimic powders.

For women, underfueling can stop menstruation and impair ovulation/fertility. This includes total calories being too low, not eating enough to offset physical activity, and inadequate intake of fats (especially essential fatty acids), protein, and carbohydrates.

For already lean men, further calorie restriction and fat loss can lower testosterone. If using time-restricted feeding while already lean, ingest enough calories to maintain weight to support testosterone and sperm quality.

For healthy adults not trying to conceive, the upper limit given is probably two drinks per week total. Avoid binge drinking episodes of five to six drinks in a night or 12-hour period. During attempts to conceive, abstain from more than one or two drinks total and ideally drink zero. During pregnancy and breastfeeding, alcohol intake should be zero.

Caffeine from coffee or tea can either alleviate or worsen headache depending on headache type, timing, sleep status, withdrawal state, and individual response; it may relieve caffeine-withdrawal headache and help some headaches, but can also make others far worse.

Reduce omega-6 fatty acids to improve headache outcomes, especially alongside increasing omega-3 intake; this includes deliberately reducing linoleic acid and likely reducing excess seed oils as a major source of omega-6s.

Specifically avoid eating Carolina Reaper peppers because they can trigger thunderclap headache and, in extreme cases, brain damage.

Higher vegetable and polyphenol intake is described as an important predictor of lower future breast cancer risk, with the teenage years emphasized as a particularly important window. She also mentions aiming for five colors of vegetables per day.

Blend vegetables such as broccoli, kale, and cauliflower into smoothies to increase vegetable intake and support microbiome change. Frozen steamed broccoli is suggested because it has very little taste and can be hidden in a chocolate smoothie. Flavor strategies to improve compliance include chocolate, or vanilla with berries.

Use prebiotics and selective polyphenol intake to support the microbiome, as the evidence is stronger for these approaches.

Listed as a major 'don't' for vitality and longevity, but no further specifics were provided in this segment.

Discussed as a temporary tool to improve insulin sensitivity and metabolic flexibility rather than a permanent diet. She prefers pulsing keto instead of staying on it for years, and gives an example of four weeks of clean keto including vegetables.

Match calorie intake to the current goal and training block: increase calories to support recovery when endurance work is interfering, use a small surplus for hypertrophy or muscle gain, reduce calories during fat-loss phases, and return to maintenance during conditioning or transition phases. For muscle gain, aim for about 10–15% above baseline (roughly 250–400 extra kcal/day for someone normally eating 2,500 kcal/day) and avoid excessive overeating that leads to unnecessary fat gain.

Consume about 50 g of carbohydrate and observe whether you crash about 30 minutes later; a crash suggests poor carbohydrate utilization.

Higher-carbohydrate meals later in the day are described as useful, including for athletes cutting weight or trying to reduce weight; the idea that late carbs inherently increase fat gain is rejected.

Eating fat before a workout biases the body toward using more fat as fuel and can be used to train fat utilization; caveat: this does not necessarily increase fat loss and may reduce peak performance.

Consuming carbohydrate before or right before exercise biases the body toward using carbohydrate as fuel and can help train carbohydrate utilization, especially with higher-intensity training.

Keeping total caloric intake managed is presented as a major practical step for improving fuel use and body composition.

Use appropriate food combinations, especially pairing carbohydrates with fiber and/or protein, to blunt the rise in blood glucose, reduce post-carbohydrate bonking, and improve energy management through the day.

For better energy management throughout the day, keep protein intake stabilized.

Be cautious with large amounts of fast carbohydrates before exercise because the insulin-glucose 'double whammy' can crash blood sugar in some people.

For people who do little physical activity, a high-fat, low-carbohydrate strategy is described as probably effective for weight management and stabilizing energy throughout the day.

If you want strength without much muscle gain, keep total calories no more than about 10–15% above maintenance.