All protocols

In a coursed meal, eat salad after the main course; described as refreshing the palate after a heavy, rich main course and preparing for dessert if desired.

Use a cold, mildly tart palate cleanser between rich courses to break up the meal and reset the palate.

Adjust taste thresholds over time by gradually lowering salt exposure; adaptation was described as taking time, on the order of a couple of months in cited studies.

Use for coffee brewing when you want more control over flavor and steep time than a drip system allows.

Favor tremendous dietary variety rather than adhering rigidly to one supposedly optimal diet.

Wear while cutting onions to prevent volatile onion compounds from reaching the eyes.

While cutting onions, intermittently rinse the cut surfaces with water to wash away volatile irritants being generated at the surface.

Choose non-pungent onion varieties such as Maui onions to reduce irritation from sulfur compounds.

Add salt to bitter foods or drinks to reduce perceived bitterness; examples given include grapefruit, coffee, and beer.

Try beer at room temperature; described as changing the taste, making bubbles smaller and the beer seem a bit sweeter.

Soak beans in water before cooking to leach out some gas-producing oligosaccharides. For greater reduction, bring the soaking water to a boil after soaking and then pour that water off.

Eat beans, lentils, and other legumes regularly so the gut can adapt and tolerate them with less discomfort over time; also discussed as foods he eats a lot of.

For children with food aversions, serve the regular family dinner and allow them to eat as much or as little as they want rather than making separate meals or forcing intake. If a specific food reliably causes gagging rather than mere dislike, remove that food and do not force it.

If the goal is gaining muscle as quickly as possible, eat a pre-exercise meal at least a couple hours before training rather than training fasted.

Do not stress about consuming protein immediately after training if total daily protein is sufficient, especially if you ate before training and still have nutrients circulating; if you're still effectively digesting the pre-workout meal, there is no need to rush for immediate post-workout nutrition.

For fat loss, ensure you are net hypocaloric by the end of the day or week; meal timing around cardio is secondary.

Limit added sugars to roughly 10% of total calories; on a typical 2,000-calorie diet this was described as about 40 to 50 grams per day maximum.

Use extra virgin olive oil as a go-to fat source, and within a Mediterranean-style keto approach also favor nuts, avocado, and some extra virgin coconut oil.

Do not drop saturated fat to zero; include some daily based on training and calorie needs. Examples given were red meat, eggs, or about 1 to 2 tablespoons of butter.

If doing keto, prefer a Mediterranean-style version emphasizing nuts, avocado, extra virgin olive oil, and some extra virgin coconut oil instead of relying on lard, butter, or beef fat.

For women dieting for weight loss, use cyclical diet breaks: push harder for about three weeks, then take an easier, higher-calorie or maintenance week during the menstrual cycle rather than totally fighting cravings.

Use walks around the neighborhood and very light hikes on occasion as part of cardio or general physical activity.

Pace around between sets to increase activity and make resistance training more cardio-like.

Use short rest periods during resistance training to make it more cardio-like. Progressive overload can still be done with short rests, though this approach may not be the most efficient for maximizing hypertrophy.

Use high-repetition resistance training.

Take safer exercises to failure, such as leg extensions, but avoid taking compound lifts like bench press or squat to failure. Leg extensions are also suitable for cluster sets.

Use nature exposure as a restorative break whenever concentration is poor or before focused work if you cannot get into a focused state. Real nature is best; about 20 minutes can be sufficient, 50 minutes was used in one study, and an overall target of about 2 hours per week was mentioned. For maximal benefit, actively notice the environment, go alone, avoid phone use, earbuds, music, podcasts, and conversation; a well-behaved dog may be fine. If using simulated nature, do it away from your desk to create a sense of being away. Nature walks may also help reduce rumination.

Do not use social media scrolling as a restorative break; use nature interaction instead.

When concentration is poor, stop rather than forcing more work; ideally use the break for nature exposure instead of depleting activities like social media.

If you cannot access real nature, use substitutes such as nature sounds, nature videos, looking out a window at nature, pictures of nature, or bringing nature elements into the home. Real nature is better, but simulated nature can still be beneficial. A 10-minute slideshow of nature pictures was described as enough to produce some benefit.