Nuggets
Nuggets
What the experts said, one tip at a time — attributed and receipt-linked. Reported, never advised.
Only where experts fully agree“On record” = experts who’ve addressed this. Missing experts are never counted against agreement. Counts state who is on the record — never who is right.
All agree · 5 of 5 on record
Stop eating 2–3 hours before bed — the one timing rule everyone on record repeats.
Attia · 1:07:02 ↗Intermittent fastingAll agree · 4 of 4 on record
Past fifty, raise protein targets and pair them with resistance training.
Lyon · 0:21:10 ↗Protein needs after fiftyAll agree · 3 of 3 on record
Keep the same wake time every day, weekends included.
Huberman · 0:12:40 ↗Sleep regularity2 on record
Two voices place cold exposure away from strength sessions; others haven't spoken.
Patrick · 0:40:12 ↗Recovery timing