In Tim Ferriss’ 2025 interview with Dom he delved into Dom’s diet and supplement regimen, which we look at below.
Personally, I think it’s worth noting that, other than being a scientist, Dom’s actually jacked for a 50-year old (source on his age). Something’s working!
For the unconvinced, below are some screenshots from his 2022 video with Thomas DeLauer:
Meals – Three meals daily, supporting his ~220 lb frame with ~10% body fat.
- Breakfast: Eggs (10 total, but only 3 yolks consumed, rest given to dogs to reduce cholesterol intake) and chub type mackerel (omega-3-rich, low in heavy metals).
- Lunch: Beef, chicken, or fish (often sardines or tuna with MCT oil). Occasionally includes a low-carb protein bar (e.g., David bar) which slightly raises glucose per CGM.
- Dinner: ~1 lb of beef, chicken, or fish with vegetables, especially broccoli (up to 3 lbs, well-tolerated). Includes fibrous carbs like wild blackberries, raspberries, or a small apple.
Further details:
- Carb Intake: 50–100g daily, with ~25% from fiber (e.g., broccoli, asparagus, leafy greens, wild blackberries, blueberries and raspberries) for minimal glycemic impact. Targets 30-40g fiber daily, but it can be 10-20g depending.
- Fats: Prioritizes omega-3s from sardines and chub mackerel, plus MCT oil (liquid on tuna or powder like Keto Brainz / Quest / Nutricost MCT in coffee) to enhance ketone production.
- Cholesterol Management: Reduced egg yolk intake (from a dozen daily to 3 yolks) and uses ezetimibe (5 mg, half a Zetia tablet) to cut ApoB and LDL levels in half, countering his genetic cholesterol hyperabsorption.
- Beverages: One 24-oz strong coffee daily (pre-noon, sometimes with MCT powder). Every other night, a small amount of low-sugar Dry Farm wine post-dinner, followed by activity to mitigate sleep disruption.
- Fasting: Situational “sardine fasting” (1–2 cans sardines daily for a week, ~once/month) to induce caloric deficit, promote autophagy, and regulate immunity while preserving muscle mass.
- Supplements:
- Exogenous ketones (KetoStart by Audacious Nutrition) 2–3 times daily during fasting or for keto adaptation.
- Creatine monohydrate (used since teens).
- Vitamin D (to maintain ~60 to 80 ng/mL).
- Melatonin (5 to 10 mg nightly for neuroprotection).
- No omega-3 supplements (high dietary intake), but recommends Nordic Naturals for others.
- Activity: Fasted low-intensity cardio (e.g., walking) to aid keto adaptation, farm work, and evening walks. Heavy lifting (squats, deadlifts) pre-meal, lighter activity post-meal.
Roundup
So, quite a complicated regimen above, but it works for Dom. Specifically allowing him to:
- Keep his metabolic biomarkers (e.g., hs-CRP, insulin, A1C) optimized
- Achieve his goals of preventing neurodegenerative diseases, and managing lipid profiles through dietary adjustments (like limiting egg yolks) and using low dose ezetimibe.
I’ve also written separately about his sardine fasting protocol if that’s of interest.
