bpotts44 Member

It is best to mix your carbs with a fat. If you are not overeating carbs and eat them with a fat (think potato with a pat of butter) there will be no significant blood sugar spike because the fat slows the digestion of the carbs. If keto works for you so be it, but I have tried keto and never felt full, ever. It doesn't…

For long term health diet and sleep are your number one and two.

He is right. I left this out. Lower your carbs and do some working out. Even brisk walking will help. If you are overweight try to get to a healthy weight as well, but stick to your carb macros.

Just add cocoa powder to the formula that I gave. I use hershey powder as it is high quality and not from the dutch process so a little more micronutrients in it.

I has more to do with carbs not fat intake. I would get your macros set to something like 40% carbs, 30, 30. No reason to avoid red meats, but I would avoid poly unsaturated fats like vegetable oil and sugary stuff.

I use a simple formula works great that I got from Abel James podcast: 1 or 2 doses of each of the following. 1. Green ingredient (1 head of romaine, handful of spinach, etc) 2. Liquid (water, milk, etc) enough to blend it up 3. Fruit (berries, banana, apple) 4. Extras depending on goals (protein powder, chia, flax, nuts,…

Green smoothies with a protein powder. It will be cheaper, taste better, and be healthier overall.

Your easiest and fairly accurate way is to look at charts of pictures of different body fat levels and estimate. You can also post here and some folks have the calibrated eye to let you know. It will get you close enough to set your macros.

Body weight exercises, TRX, and kettlebells are all good options. The Naked Warrior (body weight) and Simple and Sinister (Kettlebells) are good places to start.

You look totally different. Great work.

Do whatever your doctor says.

Green smoothies! Four parts, Greens (romaine, kale, lettuce, spinach, etc), fruit (blueberries, bananas etc), liquid (water, milk, etc), extras (protein powder, chia, flax, greek yogurt, etc).

I have a S1 issue as well and have actually experienced paralysis from it. I have avoided surgery, but I had to give up running, kettlebell swings, weighted squats and deadlifts. I now pretty much have a simple exercise routine like you of walking with a little supplementation of strength training and physical therapy. I…

This sounds like a terrible idea; HOWEVER, if you are going to do it temporarily I would blend some fresh foods into the shakes. Recommendations would be: romaine, kale, spinach, chia, flax, berries, bananas, apples.

1. Stick to your macros, this will ensure your CICO is correct and you are satiated 2. Eat mostly nutritious whole foods, micros count as well 3. Exericise in some way, lifting, cardio, kettlebells whatever floats your boat 4. Stay consistent on points 1, 2, and 3, there are no easy paths

I follow a simple 4 part recipe and it never fails: 1 green (romaine, spinach, kale, avacado), 1 fruit (bananas and berries are my staples), 1 liquid (I typically use water), 1 addder (chia, flax, shredded coconut, or nuts) Usually about 600 calories and keeps me full for a long time.

Try to eat minimum of 100 to 150 grams of carbs per day. I try to eat starchy tubers at dinner. That way you have plenty of glycogen to keep you solidly out of ketosis until you eat again. I skip breakfast and drink hot coffee or tea if I'm hungry. I'm usually busy at work and don't notice it. At home I tend to notice it…

Google Phil Maffetone for some general guidelines on heart rate training.

Potatoes are the highest food on the satiety index. No reason to avoid those. Almonds are very high calorie item. When cutting I almost always avoid all nuts and nut butters. If you are hungry try to eat 100 to 150 grams of protein per day. Include a protein, fat, and vegetable in your meals. For instance, 8 oz of chicken,…

I have done it very effectively over the years. Coffee in the morning suppresses my appetite. I eat lunch and dinner then I'm done. I'm rarely hungry on this protocol. If I eat breakfast I want to eat all day and those days are a challenge to meet my calorie goals. I have maintained my weight without MFP for extremely long…

With some exercise and some weight loss I would think you would see a lot of improvement. I was 140-145/80 and went down to 120/70.

One arm pushups really work your abs

Anytime that have maintained my weight without MFP it has been with IF. I cannot recommend it enough. I'm usually hungry by lunchtime, but I've never had headaches or anything like that. I think the trick is to eat enough carbs at dinner that you have enough glycogen to get you through until your next meal. Something like…

You might want to read some of the books from the experts on the topic like Phil Maffetone. But the idea is that most of the benefits of training are developed either aerobically or anaerobically. Therefore to train the aerobic system you run slower. To train anaerobic you run harder. Generally 80-90% slower is…

We feed all our kitchen scraps to chickens. That way nothing goes to waste.

2-3 servings of fruit and 2-3 servings of complex carbs is a good rule of thumb. That will keep you solidly out of ketosis, but not affect your blood sugar much.

I agree it is anti libertarian. However, society bears the cost of cheap sugar through medicare, medicaid, and reduced earnings of people that get disease associated with over consumption of sugar. I would prefer a solution where the abusers pay for their own medical care, but we are never as a country going to be…

I am normally a libertarian, but sugar is not any sort of essential nutrient and it is definitely addictive and abused which causes societal costs that we all bear. Alcohol and cigarettes are similar in that vane. I wouldn't be opposed to taxing sugar or HFCS.

Scurvy is caused by a vitamin C deficiency. You can easily and cheaply supplement. Not that organ meats are bad or not loaded with other micronutrients, but not necessary to avoid scurvy.

People have posted some great options here but kettlebells as well are cheap and can be done in a small space in your home. I would recommend Simple and Sinister by Pavel to start