All protocols

For gut health and general health, avoid chronic overconsumption; this is described as one of the biggest levers alongside exercise and fiber.

Whole-food protein sources such as chicken breast are described as more satiating than highly palatable processed protein bars.

Plain baked potatoes are described as among the most satiating carbohydrate foods.

For vegans, isolated plant protein is recommended because whole plant sources can make it difficult to get enough protein without excess calories.

Soy is recommended as one of the better vegan protein sources because it is a complete protein with a PDCAAS of 1; using it once or twice a day is said not to affect testosterone or estrogen.

Potato protein isolate is highlighted as having an essential amino acid profile similar to whey.

A non-animal whey-like protein made from yeast is described as a promising vegan option with whey-like quality.

Adding free leucine to lower-quality plant proteins is recommended to improve muscle protein synthesis signaling; example dose given is about 1 g leucine in capsule form with a meal.

Corn protein is highlighted as high in leucine and useful when blended with other plant proteins such as soy and pea to create complementary amino acid profiles with more leucine and broader essential amino acid coverage.

Rather than focusing excessively on sugar alone, prioritize getting enough fiber; if fiber intake is high, sugar intake may be less concerning in context.

Rigid restriction of a specific nutrient can increase craving and binge risk in some people due to a disinhibition response when exposed to that nutrient.

For obese individuals or those with more adipose tissue, more aggressive early dieting may improve buy-in and can be done with less lean-mass risk; leaner individuals should use aggressive dieting more cautiously and transition to a more sustainable approach rather than trying to maintain the aggressive phase indefinitely.

Cooking protein-containing foods generally makes them more digestible and bioavailable.

Carb blockers or glucose-scavenger tactics are described as majoring in the minors relative to bigger levers like calories, protein, and adherence.

Meta-analysis cited suggesting reduced fatigue, increased time to fatigue, and possible small recovery benefits.

Different forms of carnitine are said to have recovery benefits; carnitine tartrate specifically was noted to increase androgen receptor density in muscle cells.

Cook dark leafy greens and cruciferous vegetables without excessively heating them, because overcooking can destroy nutrients and micronutrients that act in an adaptogenic way.

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

Do not take ashwagandha prior to exercise if training for hypertrophy, strength, or endurance, because cortisol increases during exercise help drive adaptation.

500–1,500 mg per day as an adaptogen; he later specifically suggests adding 1,000 mg/day if needed after starting with ashwagandha; may help buffer stress by reducing cortisol and inflammatory cytokines; if taken daily, cycle off after about 30 days.

If taking lion's mane or chaga every day, cycle off after about 30 days; shorter use periods are also acceptable.

Use ashwagandha and/or lion's mane and/or chaga for a stressful week, heading into that week, or the following week, then stop; effects on anxiety tend to be cumulative, while cortisol buffering may occur on day one.

Be awake, busy, outside or indoors with bright lights, and moving about in the early part of the day into the early afternoon to support high catecholamines and cortisol early in the day.

If possible, do 20–30 minutes in the afternoon of breathing practice, meditation, NSDR, or yoga nidra to substantially buffer cortisol.

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

For accumulated historical or long-term stress, get into a supported environment that allows a full autonomic catharsis followed by relaxation; this does not have to involve psychedelics and should be done with clinical support when trauma is involved.

Monitor sleep quality and regularity of the sleep-wake cycle as a practical indicator of whether stress is becoming excessive. If stress impedes sleep for three nights or more and shifts dreams toward anxious or nightmare-like content, treat it as significant and address it.

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

To shift your circadian clock, get light when you want to be awake; light is described as the most powerful lever for shifting the clock.

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