The consumption of coffee, particularly one cup a day, is associated with a 12% lower mortality risk, and then two or more cups of coffee a day—a 41% reduced risk of mortality.

One of the best things you can do to support your brain is eat a SMASH diet: sardines, mackerel, anchovies, salmon, and herring.

If you're finding yourself reliant upon those compounds [nootropics and smart drugs], in my opinion, you need to back off and dial in your sleep and your energy levels.

I personally think, 100 years from now, we're gonna look back and laugh at about the past 60 years or so of education that we've tried to hang on to the threads of. [It's] all based off the Agricultural Revolution and the design of factory workers. It's laughable. I really don't anticipate that model sticking around much longer.

Usually, somewhere around a 12,000 to 15,000 step count per day is ideal ... A lot of the research on step counts shows that 12,000+ is the sweet spot for metabolic health.

The two greatest things you can do for overall longevity and to decrease your risk of all-cause mortality is to control your glycemic variability and inflammation.

There's another omega-3 fatty acid called alpha linoleic acid (ALA)—that's a plant-based omega-3 fatty acid, and even though people will turn to things like chia seeds or flax seeds to try and get that ALA, the conversion is remarkably poor. You could make an argument that you can get a decent amount from algae sources, like spirulina and chlorella, but they still don't touch the small cold water fish with a 10-foot pole when it comes to the actual availability of the omega-3 fatty acids.

If you have breakfast for dinner on Tuesday night where dad makes eggs and waffles every Tuesday night for eight years of their childhood, they're gonna remember that more than any random trip to Vegas where you blew $1,000 on the whole family at dinner at a Japanese restaurant.

I'm not a fan [of NSAIDs] in just about any circumstance when there's so many natural alternatives out there.

Cold water immersion... one hour at 57 degrees Fahrenheit increases norepinephrine by 500% and dopamine by 250%. 40 degrees Fahrenheit cold water immersion for about 20 seconds... increases norepinephrine 200-300%.

If you're sweating and you're pitting out at the office after a strength training session, a quick cold shower to cool your body down is great. It's not going to blunt the hormetic response to exercise. A 10-minute ice bath—save that for at least 2 hours after the exercise session because it's about the 2-hour window that allows your body to mount that inflammatory response.

Heat is known to induce muscle hypertrophy ... Muscle hypertrophy is an increase in the size of your muscle cells and usually is accompanied by an increase in strength, of course.

Post-workout nutrition tends to be heavily over-emphasized. The only time I tell people to emphasize it is if you've done a hard workout in a fasted state in the morning, then it behooves you to actually prioritize getting nutrition back into your body.

If you're lucky enough to have a lifestyle that allows you to go to bed within about 2-3 hours after sunset and wake with the sunrise, that's ideal.

Your best sleep architecture is going to come from going to bed at a frequent time and getting up at a frequent time.

I did a bunch of research into what could reduce gut permeability in the heat and what could reduce gut permeability in athletes overall, and it turns out that something called colostrum is pretty much the number one way to do that. For example, there was one recent randomized control trial on healthy adults—they showed that 1 gram a day of colostrum for 20 days reduced levels of stool zonulin. Stool zonulin is the gold standard marker of gut lining permeability.

We lose a great deal of our carbon and the fat that we're burning through the breath.

They found, in a recent study... a decrease in the risk of depression, dementia, and Alzheimer's in people who regularly swim in cold water.

Your goal should be—no matter what kind of diet you're on—to get to a point where you can include as many different food groups as possible.

Red wine and dark chocolate—there's a reason those are Valentine's Day foods, or romance foods. They increase blood flow.