Monday, August 26, 2019

August/September 2019 Eating and Lifestyle Plan

Just an experiment for the month prior to my annual physical. These are some notes.

Emphases is on:

  • Higher testosterone (good for general well-being)
  • Anxiety reduction
  • Lower inflammation (good for acne, eczema, etc).

All these things that follow are loosely based on science, or at least science according to the internet:

Diet
  • Intermittent Fasting
    • Eating between noon and 8pm
    • Provides various benefits, including increased testosterone and weight loss.
  • Low Sugar
    • Fruit sugar is ok
    • Sugar as a minor ingredient is ok
    • Cookies, cake, ice cream, etc. are not ok
    • Benefits include weight loss, stable blood glucose level, less cortisol (stress hormone)
  • Low Grain
    • At most, one serving of wheat per day
    • Could be pizza crust
    • Could be a hot dog bun
    • Could be a medium plate of spaghetti
    • Good to not have bread at all some days
    • Benefits include weight loss
    • Grains might be inflammatory
  • High Fat
    • Saturated Fat
      • Meat
      • Eggs
    • Monounsaturated Fat
      • Olives/Olive Oil
      • Avocado
      • Nuts
    • Polyunsaturated Fat
      • Try to avoid
      • There is some in nuts, so don't eat a ton of nuts
    • Fats are the building blocks for testosterone and other hormones
  • Medium Protein
    • If you're eating meat and eggs for the fat, that's enough protein for the day.
    • Proteins are the building blocks for muscles. More muscle = more testosterone. But don't go crazy with the protein.
  • Low Dairy
    • Full-fat dairy is good for fats and protein
    • Dairy in general might be inflammatory
  • High Vegetable
    • Spinach, Broccoli, Brussels sprouts, Cabbage
      • These reduce estrogen.
    • Other vegetables are just good from a nutrient perspective
  • No alcohol
    • Alcohol hurts testosterone levels
  • Green tea
    • One cup per day.
    • Various benefits
  • Vinegar
    • Maybe a tablespoon a day would be good, for various benefits
    • Raw Apple Cider Vinegar is preferred

Lifestyle Stuff
  • Exercise to increase testosterone
    • Lift heavy weights
    • Explosive movements
    • Few reps
    • Avoid long cardio
  • Sleep
    • Eight hours per night
  • Stress (or the handling of stress)
    • Whatever necessary to keep stress down
    • Meditation, hobbies, stress reduction techniques
  • For testosterone, do masculine things
    • Spend time in the woods
    • Watch sports
    • Hang out with guys
    • Watch movies that are manly (Rambo, perhaps)
    • Shoot something
    • Cook on the grill
    • Read books that are manly (The Call of the Wild - Jack London)
  • Avoid chemicals
    • Use natural/organic shampoos, soaps, shaving cream
    • Use natural deodorant to the extent that your neighbors can tolerate you
    • Eat organic when you can
    • Don't store food in plastic containers if you can help it
      • Especially don't freeze and heat food in plastic containers
    • Avoid eating nitrates

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