Basically stay away from highly processed food as much as possible. Try to get as much variety as possible, and eat more fiber, protein and healthy fats than you think is enough. Also, add as many plant based products as possible and cut red meat to a minimum.
Red meat without fail, makes me feel like shit.
Cutting it out improved my wellbeing immediately.
Red meat drastically increased my well-being. I don't think there's a single diet that works for everyone and that's okay.
Errbody different that is for sure. 👍
Agreed. Steak and eggs is super filling, satisfying and gives me a sense of energy.
Huge ++ to fibre and plants. The older I get the crankier I get when I'm missing out on one or the other.
The fewer ingredients on the label, the better.
If you can figure out what it contains by looking at it it's probably good to eat. Basically the less it has been processed, the healthier it is. In general, nothing is inherently bad for you. Dose makes the poison. Things can be bad in excess.
Just to sideways add-on: as we know, unhealthy stuff can sometimes be replaced and upgraded with something else. Let's take white rice. It so happens that there are other grains that are more nutritious and fibre-rich than even brown or wild rice. It also steps around the issue or rice naturally containing arsenic, which could be an issue for rice lovers. Substitutes might be things like barley and wheat berries.
Personally I've found steel-cut oats to be my very favorite rice replacement. Very nutritious, and I even prefer the flavor. They also naturally have a nice, calming quality, not unlike hops, valerian, skullcap, etc.
How to use? Well, SC oats can seamlessly replace rice 1:1 in soups & stews, no problemo. As a side dish, one will probably want to rinse them after cooking, as it can get a little slimey, a bit like sushi rice.
Yes, people seem to commonly associate "oats" with breakfast, but steel-cut oats are a different beast than rolled oats. They taste significantly different due to being whole, and less processed. Give it a try if you're daring, and I think you might be pleasantly surprised!
“Eat food. Not too much. Mostly plants.”
Methylated B vitamins and vitamin D were life changing discoveries. I have some polymorphisms (VDR and MTHFR) that mean I am less efficient at absorbing them from food. 2000 IU a day and a B-complex ended chronic depression/anxiety and insomnia for me. Those mutations are pretty common so I highly recommend trying them for anyone with similar issues.
Aside from that I think a whole foods plant based diet with some eggs and fish and no refined sugars is probably the way to go. Some micronutrients like vitamin A and K2 are more easily absorbed from animal sources, so eating a small amount of meat and/or eggs is probably a bit healthier than pure plant based IMO.
Research has shown that for the average person, vit D supplements are practically a waste as the forms they provide don't match what we need.
You and I are special cases.
Sun is what the typical person needs, so their body can produce the forms of D they need.
How do you know you have this? I got so much benefit from Nicotinamide Riboside, and after years of low vitamin D levels finally found one supplement that raised them, VeganD3+K2 - I'm not vegan but that is the one that has worked. Not sun (I get plenty of that) nor fish nor any other supplement ever got it out of the alleged critically low range.
Celery is like floss for your colon.
And teeth!
Its like nature's g-string
peanuts!
It's delicious
It's a vegetable
it has 10g of fiber / 100g
it has less salt than bread but you taste all of it since it is on the surface instead of inside
decent protein content
A smashed avocado and a tuna packet on a tortilla is a phenomenal hiking lunch when I need a lot of calories without blocking up my mojo with a brick of a protein bar.
Whole grains good, vegetables good, ultrapocessed bad.
Insulin resistance is not a 1/0-state thing - it’s gradual and many people who would profit from being aware of it are not.
Also sufficient protein intake matters.
Also carbohydrates are only appropriate if some form of high energy expenditure is up. Else they might cause problems (associated with insulin resistance).
Also there is bill-paper (from buying stuff) that is coated with some stuff that contains hormone impacting stuff, it is absorbed through the skin. (IMO the danger behind this is that it does not have any direct symptoms of pain or itchiness, if one is affected by such absorption. It impacts the hormone household and one does not care, yet it still has potentially severe consequences (long term exposure) on one’s person.)
Sry4badengrush
Sorry, can you clarify this:
bill-paper (from buying stuff)
Do you mean the paper used for receipts? I kinda remember reading something about it but I can’t recall the exact details.
I think fiber is way more important than people realize. I’ve been a vegan for a few years, and it takes me about 40 seconds to have a complete, satisfying shit. On a really bad day, sometimes it’s two minutes, but that’s pretty uncommon. I feel so much better because of it (I’ve also got a bum gallbladder, so cutting out animal fats was great for me, but might not be as positive for others)
What does fiber do?
Help with a range of things including digestive health and regularity.
It acts like a pipe cleaner, basically.
Two minutes? Is that a good thing? How much time do people usually spend shitting? I'm not vegan, I do eat a lot of vegetables and fruit though. It takes me like 10s. I thought that was quite usual.
I don’t know, but for me it depends on my menstrual cycle. Given my bum gallbladder, it used to take a lot longer sometimes, but with my current diet, it’s significantly more consistent.
But it sounds like you probably get enough fiber :)
Well, I'm happy for you that it got better. But I'm afraid, from now on, my mind is going to stop occasionally to wonder about the average time people spend on this activity 😆
More fibre pleases the colon gods and makes my poops more better. Also keeps me feeling full for longer.
I dunno about anyone else, but if I cut (but not entirely eliminate) a significant amount of fats from my diet, good or bad, my libido absolutely tanks. Yes, I lose weight faster, but it's not even worth it to me if I can't have a good time when I want to, so I don't get too extreme in trying to reduce fats from my diet.
My conjecture is you don't need to cut out fats, you should consider or try minimizing carbs and sugar and consequently try eating what you want provided you use
Oh yeah, I'm aware of all those points and practice them regularly, but thanks for mentioning them! I was speaking of past experiences (like a year ago). I try to stay away from extreme dieting stuff, although I just started 5:2 "dirty" fasting just as a mental challenge (bonus points if I lose some weight), so we'll see how that goes.
I use performance enhancing drugs, my nutrition is not your nutrition.
I track my macros, calories and micronutrients. I weigh EVERYTHING. A significant portion of my diet could be called "ultra-processed", Most of the fat I eat is saturated. I also get blood tests every 3 months, and regularly check my blood pressure (120/80).
My diet would make most people go insane, but I understand nutritio and I'm chasing a goal.
Sugar is absolutely awful for you and American prepared food is loaded with ethically unacceptable amounts of it.
I have never used margarine, even when it was marketed as healthier than butter, agree on natural fats.
I'm old so have had some time to experiment. Fasting 36 hours each week dropped my bad cholesterol a staggering amount while moderately raising the one considered good, and I didn't lose weight, but it decreased my quality of life because fasting is a migraine trigger for me.
Gaining weight to closer to the middle of what's considered healthy for my height has overall made me feel better, which pisses me off because I like the way I look skinny, so I think adequate nutrition is also healthy. Like, while you shouldn't overeat, it's also not great to undereat.
I avoid ultra processed food except for an occasional diet coke, maybe once a month, and flour tortillas because I usually cannot be bothered to make them. Most of what we eat is homemade from ingredients.
The thing I understand about nutrition is that there is a difference between a Therapeutic diet and an everyday nourishing diet. People do extreme diets and it fixes something so they then extrapolate to everyone else and think it's a perfect diet, but when continued or used by someone who doesn't need it, can cause problems itself.
I try to eat a moderate, enjoyable everyday nourishing diet so I don't end up needing a therapeutic diet!
If it tastes good it's bad for me
Naturally colorfull dishes, as long as it isn't meat, are the best.
I knew they were all wrong to judge my purple ketchup Tyson nuggies with mountain dew demi-glace
Recipe please
Healthy is a matter of what your body needs is the what I have learned recently, applies to everything categorized under sleep, diet, exercise.
Bryan Johnson has been teaching me so many things that have always confused me, I never got into health at all because I saw too many sleezy people on the internet and couldn't trust anyone to give this advice but I'm so glad I've found his content, its totally changed my life for the better, I tried some of his products eventually too and it was like a lightbulb moment and I realized the difference between being healthy and not feels like my body telling me I feel good.
Other than moderation in calories and getting some bare minimums of nutrients that probably isn't an issue for most people, I think that one can't really go very far wrong.
I personally try to eat more protein/fat and fewer carbs than I once did, and for the same reason you mentioned -- I feel like a lot of carbs make me hungrier later. But, hey, as long as you can keep moderation with carbs, probably fine too.
I thought I knew stuff about nutrition, then I hired a professional and learned that lots of so called "healthier" or "better" foods were not so. I also learned not to think about food in terms of good or bad, food has no morals. It has been a great adventure to learn so much about how to take care of myself and feed me in the best way that I can each day.
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