All protocols

Discussed as resistant starch type 2, such as raw powdered potatoes; one study used about 40 grams and found significant improvement in fatty liver and insulin sensitivity.

Change food texture to thicker foods if swallowing problems are contributing to food going up the nose.

An emerging at-home device that measures oxygen and carbon dioxide in breath to assess fuel use/metabolic flexibility.

Take swallowing problems seriously and get evaluated early, especially if food goes up the nose or there is aspiration risk. Work with a speech pathologist to improve swallowing; therapy can include positional strategies such as turning the head a certain way while swallowing and biofeedback-based swallow training.

Eat fish to obtain omega-3s; the guest suggested fish once in a while may be enough for many people and personally tries to eat fatty fish a couple times per week.

Vegetarian omega-3 supplement option; algae is described as the original source of omega-3s.

High-intensity interval training is recommended for mobilizing visceral fat via stress-responsive receptors on visceral fat.

As a long-term foundational recommendation, improve overall diet quality, get more fiber, and try to avoid insulin spikes for better treatment success.

Include both pushing and pulling movement patterns in strength/power programming.

Include rotational movement training; it is described as important for overall health, wellness, and longevity.

On the strength side, stay under control and use enough load to stimulate strength while avoiding acute injury.

Barbells are presented as a valid implement choice for hypertrophy; implement choice is mainly preference and methods rather than a single required tool.

A high-bar squat with a more vertical torso and knees further over toes generally emphasizes the knee joint and quads more.

Dumbbells are presented as a valid implement choice for hypertrophy; implement choice is mainly preference and methods rather than a single required tool.

If short on time and training for hypertrophy, lower the load, shorten rest intervals, and push toward the burn so you can still accumulate total volume.

Focus on how many times per week and total weekly volume each muscle group receives rather than exact body-part packaging. Do not treat legs as one single muscle group.

A low-bar squat with a wider stance, hips back, and more torso lean generally emphasizes glutes and low back more and knees less.

Kettlebells are presented as a valid implement choice for hypertrophy; implement choice is mainly preference and methods rather than a single required tool.

Bands are presented as a valid implement choice for hypertrophy; implement choice is mainly preference and methods rather than a single required tool.

Presented as a standard set-and-rep structure that can help accumulate weekly hypertrophy volume.

If bench press is not effectively training your pecs, switch to an incline bench, decline bench, or pec fly.

If short on time and training for strength, keep the load high, do a few high-load repetitions, and cut the number of sets substantially, even by about half.

Include explosive hip extension work, such as vertical-jump-type movement patterns, in strength/power programming.

Use machines to isolate a target or weak muscle group when compound lifts are not developing the intended muscle; machines reduce stability and positioning demands such as low-back and neck position and can lower injury-management constraints during isolation work.

If you are truly pushing maximum strength, allow a few days for recovery.

For most people, accomplishing volume in somewhat more frequent patterns is easier and more resilient than training a body part only once per week. Preferred practical setup is about three total-body sessions per week; another suggested mixed approach is two whole-body days plus two body-part split days. If you only train legs once per week, that session should be very challenging and include quite a bit of volume.

Adjust programming to personal preference and available equipment such as kettlebells, dumbbells, bands, or no equipment.

If you want a specific muscle to grow, make sure that muscle is actually doing the work; for example, if you want bigger biceps, ensure the biceps are truly being trained.

Consume water with electrolytes during a fasted early-day focus bout.

Reduce visual input to enhance cognitive focus and limit distraction; examples given include wearing a hoodie or a hat.