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].

Animal foods are best multivitamin we've ever encountered

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.

I've been diving extensively into the effectiveness of vaccines for individuals that are overweight, obese, or have diabetes, and let me tell you, there's a bunch of data showing that if you have those conditions, vaccine effectiveness goes down.

Lux is a way to quantify the intensity of light. For example, if you stare right at the sun, that quantifies getting over 1000 lux ... If you're in an office, it might be, say, 500 lux. If you're watching TV, it's in the 400 range, when it really should be in the 30 range in the 3-hour window before bed. If you're staring at your phone, it's about 60 lux, which is double what the expert consensus panel recommends.

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

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.

What I found to be very effective when it comes to initiating a fast is suppressing your glucose early ... If you're trying to get the most benefits from your fast, make sure that your last meal is low in carbohydrates.

Environmental extremes of both cold and hot have been shown to optimize the body's immune system.

When you really look at where humans get nutrients, and this is bioavailable micronutrients, and where humans would have gotten calories from evolutionarily, animals dwarf plants in every way.

What they found here is when they were able to induce a zinc deficiency in adults, there was a commensurate reduction in testosterone levels, and so this is really a causative factor.

I encourage you, whatever your feeding/fasting pattern is, add some consistency and some regularity to that—you're gonna notice more favorable changes long-term.

The window with a form of fasting that I'm a big fan of is starting around 10 or 11... and ending somewhere around 6 or 7. So, 10 to 6 or 11 to 7, something like that. An 8-hour window is a phenomenal window for most people that aren't morbidly obese or have all sorts of health issues.

If you're short-changing your body on sleep, you may not be getting the regenerative effects within your immune system.

Whether you're just cutting calories, whether you're intermittent fasting, whether you're doing a 2 to 3 day fast, you need to also be doing some exercise in there, because that is going to help preserve the muscles—send the stimulus to the muscle to increase muscle protein synthesis and decrease catabolism.

When you're breathing through your mouth while you're sleeping, you go through many periods of paralysis as your body is repairing. So, neurologically, you're not sending signals to your tongue, and then your tongue will collapse on your airway, and you'll have hypoxic events, and those are called apneas.

The combination of high-intensity interval training (3 sessions per week) paired with daily time-restricted eating was more powerful at losing belly fat, specifically visceral fat, than either intervention alone.

Intermittent fasting and prolonged fasting reduce inflammation, reduce blood pressure, and improve cardiometabolic syndrome risk factors, which are all linked with poor survival when it comes to coronavirus infection.

Some research now indicates that the higher your total cholesterol, the longer you live

Fasting alone does lead to fat loss, but it also leads to muscle catabolism ... Doing the combined effect of exercise with the fasting helps to preserve that muscle.

Paul Saladino eats 3-4 oz. of raw liver per day

A robust variety of plant foods is associated with a healthier microbiome, and we have longer-term studies with these. We don't have longer-term studies with the carnivore diet.

Anything that gets your body temperature up is going to improve cardiovascular fitness [and] will help to excrete heavy metals, particularly lead, cadmium, mercury—things like that.

Over the course of a 5-day fast, growth hormone increases 3-5x.

Individuals that have a zinc deficiency are immune compromised.