Discover 14 actionable nutrition protocols

Certain fruits and vegetables with thin skins, like strawberries, can absorb pesticides even after washing, making organic choices preferable, while those with thicker skins, such as avocados, are less affected by pesticide residue.

Eating protein or fat 10 to 30 minutes before carbohydrates can significantly reduce the post-meal rise in blood sugar levels, which is important for managing insulin levels and preventing spikes that can lead to various health issues like insulin resistance and diabetes. Doing so limits the impact of high carb meals.

Refined carbohydrates are processed foods from which the natural fiber, vitamins, and minerals have been removed during manufacturing. Consuming these foods can lead to rapid spikes in blood sugar and insulin levels, which might contribute to energy crashes and other health issues.

Example foods: white bread, white rice, pasta (excluding whole grain pasta), refined wheat flower snacks like crackers, cereals, snack bars

Ideally less than 2 drinks per week according to Huberman.

He states that the center of mass of the literature on alcohol is that no consumption, zero consumption, consumption of zero ounces of alcohol, is going to be better for your health than low to moderate consumption of alcohol.

Restricting your eating to 8-10 hours has shown significant health benefits in both animals and humans, including improved metabolic health, reduced inflammation, and better glucose management. The idea is based on aligning eating patterns with the body's natural circadian rhythms, optimizing metabolism during daytime hours when humans are biologically designed to be most active.

Joe Rogan mentions he's noticed it provided him with increased focus, reduced body fat, and more stable energy levels. He reports that his brain functions better on the diet, with improvements in cognitive performance and overall health. However, he also discusses some side effects, such as digestive issues, and emphasizes the importance of including enough fat in the diet.

This protocol balances the social and cultural benefits of moderate alcohol consumption, such as enhanced sociability and relaxation, with the lack of substantial health benefits from drinking.

Alcohol, in essence, does not contribute positively to health and can lead to numerous health issues when consumed in excess. By setting a cap on weekly intake, you can enjoy social occasions without the adverse health effects associated with higher levels of consumption.

Also: try and avoid more than 2 per day.

Smoothies are an easy and quick way to consume large amounts of essential micronutrients and prebiotics. These provide crucial vitamins, minerals, and fiber that support overall health, including gut health by feeding beneficial bacteria. Rhonda Patrick's smoothie recipes focus on nutrient-dense ingredients like kale, spinach, and blueberries, making them a powerful tool for boosting daily nutrient intake.

Click to view some of Rhonda's specific recipes.

"Some people will say for every glass of alcohol that you drink, you should drink 1 glass of water. I would say better would be 2 glasses of water given the dehydrating effects of alcohol, and even better would be water with electrolytes. That certainly would set you up for a better day the next day."

Consuming one cup of blueberries daily can enhance cognition, executive function, memory, and processing speed, supported by various studies and meta-analyses across different age groups. This benefit is attributed to anthocyanins, a type of polyphenol found in blueberries, which are beneficial phytochemicals.

This rule ensures baseline hydration to maintain proper cellular function and overall health, as hydration affects every cellular process in the body.

Fiber intake is crucial for long-term health and longevity. Research involving over one million subjects indicates that every 10g increase in daily fiber intake correlates with a 10% reduction in mortality risk. This significant health benefit may be linked to fiber's role in improving glucose regulation and ApoB levels, per Dr. Peter Attia.

Cold therapy spikes adrenaline.

"There is some evidence that increasing levels of epinephrine in the blood stream can actually help with alcohol clearance...

This is not a large and robust literature but there is some evidence pointing to the fact that when levels of epinephrine (adrenaline) are raised in the raised and blood stream, that some of the components of alcohol metabolism can be accelerated and some of the inebriating affects of alcohol can be reduced.

Cold showers, therefore, might be one way to at least partially relieve hangover.

Eating before or while drinking alcohol slows the absorption of alcohol into the bloodstream, meaning you won't feel as intoxicated as quickly.

Meals that include carbohydrates, fats, and proteins are especially effective in delaying alcohol absorption.

However, if you're already intoxicated, eating won't sober you up faster, but it can reduce the impact of any additional alcohol consumed afterward. Alcohol enters the bloodstream quickly, especially on an empty stomach, so eating beforehand is key to moderating its effects.