Magnesium controls serotonin, which helps with anxiety; it controls melatonin, which helps with sleep; and it controls brain magnesium levels, which helps with synapse function, density, and plasticity—and hence, cognition.

Vitamin D and vitamin A—I can't speak highly enough about these two nutrients for the immune system ... I suggest somewhere around 2,500-5,000, upwards of 10,000, IU per day of each.

You want to minimize exposure in the 3-hour window before your desired sleep time to just 10 lux measured at the eye. This is like having 10 candles on; a candle releases about 1 lux.

For every one hour increase in the average start of the eating window, there was, on average, a 1.25 unit increase in body fat percentage ... We're talking, on average, like a 6% unit shift in body fat increase if you compare the people that started eating at say 8 [AM] or 10 [AM] compared to 2 [PM].

Fasting is the single most potent tool within our toolbox of nutrition

If the purpose of your fast is caloric restriction and weight loss, I don't see how coffee is breaking that

When you get near that 100 lux range in the evening, that's when you get a very significant amount of melatonin suppression. So, you might say, 'Well, 100 lux, that's so much. That's like looking at the sun.' No, that's like watching your television with the compact fluorescents above you on.

From the animal data, the only two interventions that really seemed to offer longevity over this billion-year hurdle of evolution... are rapamycin and some degree of fasting

You're 100% correct that read meat is just simply more nutrient dense than chicken. The only thing is I will integrate pork, because pork typically tends to be 10 times higher in thiamine, or vitamin B1, and there's so many things that can deplete that B vitamin quickly. So, I like to try to integrate pork at least once a week.

If you have a high omega-3 index, and this is 8% or more... You can increase your life expectancy by 5 years by having a high omega-3 index.

I try to lift heavy as possible during a fast and I do so every day as a way to stimulate mTOR in the muscle [and prevent muscle loss]

If there was one disease state that seems to benefit more from a ketogenic diet than any of the others it’s type 2 diabetes

The definition of what breaks a fast is as subjective as the definition of, 'What is sex?'

A lot of excessive ejaculation, possibly by masturbation with porn and pornography, could be... one factor driving zinc deficiency.

If you want to win the war on fat loss, you have to win the insulin war, so you have to manage insulin. So, if you increase your muscle mass, you actually increase the number of insulin receptor sites. So, if you have more receptor sites, you can manage insulin better.

The best two predictors of how long you're going to live were actually muscle mass was number one; number two was maximal strength.

If you sweat, if you exercise, if you go in the sauna, if you're not eating a lot of whole real foods, if you're eating a lot of grains that contain anti-nutrients that bind to these minerals, you could have a zinc deficiency. If you're watching a lot of porn and masturbating every single day or twice a day, you can induce a zinc deficiency.

The larger the muscle mass you involve, the greater the anabolic cascading. So, you can train your arms as much as you want; after a while, if you don't squat, they won't won't grow.

As a general rule, we want to be aiming at around, I would say, 30% of your total sleep time to be comprised of deep sleep and 20% of total sleep time to be comprised of REM sleep.

If you want to make it, like, what I call a 70% rule, something that works 70% of the time, is change your workout every 4-6 workouts for that body part. If you do that, that alone, you'll be way ahead of everybody.