Goal
My bodyfat is a little too high and this bothers me, so I've decided that losing it is in order and make the necessary lifestyle changes for it to stay away. Overweight although not as unhealthy as being obese, still lowers quality of life, which may ultimately result in a reduced life span.
I may as well make it a goal to train my mind as well as my muscles, as beta-endorphins have been shown to enhance learning and stem cell proliferation in the hippocampus. To this end, I will continue doing a plethora of mental exercises everyday.
Supplements
Zinc - 20 mg
Deprenyl - 5mg or 1mg
Vitamin D - 2500 IU
Acetyl L-carnitine 500 mg
Alpha Lipoic Acid 250 mg
A multi-vitamin is unnecessary.
How to accomplish it
The most optimal way to lose weight for me, is to spend an additional 1000 calories daily by doing resistance-- and cardio training. The nutritionally dense foods that I eat ensures that my diet only lack calories, and not essential nutrients. (Does this make sense?)
I've had good experiences with zinc and iodine, which is why it's they're the only minerals I'm going to be supplementing. (Though taking selenium would be prudent so as to lower the toxicity of iodine.)
I take iodine to counter the goiter-inducing effects of glucosinolates that broccoli and other sulphur rich foods contain.
I considered taking indole-3 carbinol to cleave serum estradiol and thereby making the hypothalamus release additonal testosterone through the leydig cells by stimulating the hpta axis, but decided against it.
Nutrition
" 3 cups (about one heaping plateful) of leafy green vegetables, such as kale, collards, chard, spinach or lettuce, which provide vitamins A, B, C and K.
3 cups of sulfur-rich vegetables, such as cabbage, broccoli, cauliflower, onions, garlic, mushrooms and asparagus, because they support the removal of toxins from the body.
3 cups of colorful vegetables and fruits (ideally three different colors each day), because they’re full of antioxidants. They have to be colored all the way through, so apples and bananas don’t count as colored, but berries, peaches, citrus, beets and carrots do. " - taken from http://www.phoenixhelix.com
14 Steps To Eating The Bulletproof Diet
1. Eliminate sugar (including fruit juices and sports drinks that contain HFCS, honey, and agave) .
2. Replace the sugar calories with healthy fats from the Bulletproof Diet such as grass-fed butter, ghee, and MCT or coconut oil.
3. Eliminate gluten in any shape or form. This includes bread, cereal, and pasta. Do not make the mistake of resorting to gluten free junk food, which can be almost as bad.
4. Remove grains, grain derived oils, and vegetable oils such as corn, soy, and canola. Also remove unstable polyunsaturated oils such as walnut, flax, and peanut oil.
5. Eliminate all synthetic additives, colorings, and flavorings. This includes aspartame, MSG, dyes, and artificial flavorings.
6. Eat significant amounts of pastured, grass-fed meat from big ruminant animals such as beef, lamb, and bison. Pair this with fish, eggs, and shellfish.
7. Eliminate legumes such as peanuts, beans, and lentils. If you must have your beans, soak, sprout (or ferment), and cook them.
8. Remove all processed, homogenized, and pasteurized dairy. High fat items can be pasteurized, but they should be grass-fed. Full fat, raw, whole dairy from grass-fed cows is okay for most people.
9. Switch to grass-fed meat and wild caught seafood. Eat pastured eggs and some pork, chickens, turkeys, and ducks.
10. Switch to organic fruits and vegetables. This is more important for some plants than others. See this site for details.
11. Cook your food gently, if at all. Incorporate water into your cooking whenever possible and use low temperatures. Do not use a microwave or fry.
12. Limit fruit consumption to 1-2 servings per day. Favor low fructose containing fruits like berries and lemons over watermelon and apples.
13. Add spices and other flavorings from the Bulletproof Diet. Favor herb based spices such as thyme and rosemary over powders. Use high quality ones, recently opened.
14. Enjoy your food.
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"Recipes"
Mushroom soup every evening with maitake, agaricus, trametes and reishi. I've found this combination to be highly effective against the common cold. By taking a supplement containing these mushrooms, I only felt ill for 18 hours. Some of the lesser symptoms persisted for 2 days (1 before and 1 after the worse symptoms hit me.), which included rapidly shifting hyperthermia and hypothermia.
Breakfast
Oatmeal.
Flaxseed and GLA.
Milk.
Protein powder
Berry powder.
20 grams of almonds.
Green smoothie with "colorful" vegetables and leafy green vegetables. (Sulfur-rich vegetables don't taste very good when blended.)
2 pcs. Rye bread, romaine lettuce and 125g mackerel.
50 grams of mixed nuts.
Edited by Deep Thought, 08 December 2013 - 01:05 PM.