Dom D’Agostino’s Diet & Supplement Regimen (2026)

In Tim Ferriss’ 2025 interview with Dom D’Agostino, he delved into D’Agostino’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 he’s doing is 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 of 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.