Анализ сайта simplesciencefitness.com
Основное Готовность: 30%
Домен
simplesciencefitness.com
Состояние доменного имени
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Проверяем корректность доменного имени и наличие технических проблем на уровне домена.
Длина домена велика. Но если вы продвигаете запрос, входящий в название домена, то это хорошо.
Домен второго уровня идеален для продвижения.
Ответ сервера
200 Успешный ответ
HTTP-код ответа и цепочка редиректов
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Код 200 — страница доступна. Коды 3xx — редиректы (цепочки замедляют загрузку и размывают ссылочный вес). Коды 4xx/5xx — ошибки, поисковик не сможет проиндексировать страницу.
Кол-во редиректов 3 слишком большое! Проверьте настройки сайта и веб-сервера!
Цепочка редиректов:
http://simplesciencefitness.com
301 MovedPermanently
http://ss.fitness/
301 MovedPermanently
https://ss.fitness/
200 OK
Безопасность
Сайт безопасен
Использование HTTPS и SSL-сертификат
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HTTPS — обязательный стандарт. Google и Яндекс отдают предпочтение защищённым сайтам. Отсутствие SSL или просроченный сертификат ведут к предупреждениям в браузере и снижению позиций.
Не настроен HSTS (Strict-Transport-Security) — рекомендуется включить.
На сайте работает защищенный протокол ssl и сайт открывается по https.
Ssl-сертификат действителен до 22.11.2026 13:57:21.
HTTP автоматически перенаправляется на HTTPS.
Поздравляем! Сайт не содержится в реестре РКН.
Кодировка
utf-8
Кодировка символов страницы
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Стандарт — UTF-8. Неправильная кодировка вызывает нечитаемые символы и мешает поисковику корректно распознать текст страницы.
Указана кодировка на странице utf-8.
Язык
Атрибут lang в HTML-теге
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Атрибут lang (<html lang="ru">) сообщает поисковикам и браузерам, на каком языке написана страница. Помогает при ранжировании в региональном поиске.
Язык страницы не указан. Рекомендуется явно указать язык документа!
Скорость загрузки
~1,29сек
Время отклика сервера (TTFB)
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Time To First Byte — время до получения первого байта от сервера. Норма до 200 мс. Медленный отклик ухудшает пользовательский опыт и ранжирование: Яндекс и Google учитывают скорость страниц.
Скорость загрузки сайта 1,29сек превышает 1 секунду. Желательно улучшить работу сайта!
Объем документа
797Кб
Размер HTML-кода страницы
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Слишком большой HTML замедляет парсинг браузером и сканирование поисковым роботом. Рекомендуется не более 200 Кб.
Объем html-документа 797Кб оптимален.
Структура html-документа корректна.
Ресурсы
Ресурсы: 13
Внешние ресурсы страницы (CSS, JS, изображения)
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Количество и тип подключённых ресурсов влияют на скорость загрузки. Большое число запросов увеличивает время рендеринга страницы.
Кол-во файлов ресурсов 13 много для одной страницы. Приемлемо до 10. Проведите оптимизацию файлов ресурсов!
Показать полный список ресурсов
| Тип | Название | Значение |
|---|---|---|
| stylesheet | /css/normalize.css | |
| stylesheet | /css/ssf.css | |
| js | https://www.googletagmanager.com/gtag/js?id=G-1KYWQ7BB1C | |
| js | https://cdn.jsdelivr.net/npm/chart.js | |
| js | text/javascript | /js/plugins.js |
| js | text/javascript | /js/search.js |
| js | /js/calculators/calorie-calculator.min.js | |
| js | /js/calculators/dbw-calculator.min.js | |
| js | /js/calculators/vo2max-calculator.min.js | |
| js | /js/calculators/exercise-calculator.min.js | |
| js | /js/calculators/macronutrient-calculator.min.js | |
| js | /js/calculators/strength-standards-calculator.min.js | |
| js | /js/calculators/biological-age-calculator.min.js |
Серверные заголовки
Кол-во: 9
HTTP-заголовки ответа сервера
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Заголовки сервера передают браузеру и поисковику служебную информацию: кеширование, безопасность (CSP, HSTS), сжатие (gzip). Правильная настройка ускоряет загрузку и повышает защищённость.
Найдены серверные заголовки 9шт. Подробнее про серверные заголовки.
Показать полный список серверных заголовков
| Ключ | Значение |
|---|---|
| Date | Tue, 25 Aug 2026 12:27:05 GMT |
| Server | Apache |
| X-Powered-By | PHP/5.6.39 |
| Via | 1.1 varnish (Varnish/6.3) |
| Vary | Accept-Encoding |
| x-cache-hits | 0 |
| X-Cache | MISS |
| Accept-Ranges | bytes |
| Age | 0 |
CMS
WordPress
Система управления сайтом (движок)
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CMS — это движок, на котором работает сайт (WordPress, 1C-Bitrix, Tilda и др.). Знание CMS помогает понять возможности SEO-оптимизации и подобрать подходящие инструменты. «Не определена» — вероятно, самописный сайт или нестандартная сборка.
Сайт работает на CMS WordPress.
Веб-сервер
Apache
Программное обеспечение сервера
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Веб-сервер — это ПО, которое отдаёт страницы посетителям (nginx, Apache, IIS, LiteSpeed и др.). Определяется по серверным заголовкам ответа (Server, X-Powered-By и т.п.). «Не определён» — сервер намеренно скрывает эти заголовки, это нормальная практика безопасности.
Сайт работает на веб-сервере Apache.
Мета-теги Готовность: 32%
Title
Simple Science Fitness
Заголовок страницы в браузере и поисковой выдаче
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Title — главный SEO-заголовок страницы. Влияет на CTR в поиске и ранжирование. Оптимальная длина: 50–70 символов. Ключевые слова — ближе к началу.
Необходимо увеличить число символов в title (текущее значение мало: 22, минимум: 25, оптимально: от 40 до 45)
Дублей словоформ в title не найдено.
Description
Learn how to burn fat and build muscle naturally, backed up by science. The one-stop resource for health, nutrition and exercise information. Designed for humans.
Описание страницы в поисковой выдаче (сниппет)
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Meta Description — текст под заголовком в выдаче. Напрямую на позиции не влияет, но влияет на CTR. Оптимальная длина: 120–160 символов.
Необходимо уменьшить число символов в description (текущее значение: 162, оптимально: от 120 до 130)
Keywords
Список ключевых слов страницы (устаревший тег)
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Meta Keywords не учитывается Яндексом и Google для ранжирования с 2009–2012 годов. Заполнение не обязательно, но не вредит. Конкурент может использовать содержимое для анализа.
Установите мета-тег keywords!
Канонический Url
Указывает поисковику основную версию страницы
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Canonical (rel=canonical) предотвращает проблему дублей страниц. Должен точно совпадать с URL проверяемой страницы. Неправильный canonical может передать ссылочный вес на другую страницу.
Рекомендуем прописать канонический Url.
Robots
Ошибок нет
Директивы для поисковых роботов на уровне страницы
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Meta Robots управляет индексацией конкретной страницы: index/noindex — индексировать ли, follow/nofollow — следовать ли по ссылкам. Noindex полностью исключает страницу из поиска.
Meta-тег robots не указан. Страница свободна для индексации.
Адаптивность
width=device-width, initial-scale=1.0
Настройка масштабирования на мобильных устройствах
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Тег viewport (<meta name="viewport">) сообщает браузеру, как масштабировать страницу на мобильных. Стандарт: width=device-width, initial-scale=1. Отсутствие — признак отсутствия мобильной версии.
Meta-тег viewport со значением-константой width=device-width задаёт ширину страницы в соответствии с размером экрана.
Meta-тег viewport со значением initial-scale=1.0 определяет масштаб 1:1, т.е. «не масштабировать».
Разметка OpenGraph
Не найдено
Мета-теги для красивых превью в соцсетях
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OpenGraph (og:title, og:description, og:image) управляет тем, как страница выглядит при репосте в социальных сетях и мессенджерах. Отсутствие OG-тегов — невзрачный превью при шеринге.
Разметка OpenGraph не задана. Страница не оптимизирована под социальные сети. Мета-теги с разметкой Og помогают социальным роботам лучше структурировать Ваш сайт.
Все мета-теги
Кол-во: 4
Полный список мета-тегов страницы
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Таблица всех meta-тегов, включая нестандартные. Позволяет найти опечатки, дубли и лишние теги.
Найдены мета-теги 4шт. Мета-теги не видимы для человека и предназначены для обмена информацией между веб-страницей и поисковыми системами, браузерами и другими веб-службами. С ними роботы 🤖 и устройства ведут себя более ожидаемо.
Показать полный список мета-тегов
| Тип | Название | Значение |
|---|---|---|
| name | viewport | width=device-width, initial-scale=1.0 |
| name | description | Learn how to burn fat and build muscle naturally, backed up by science. The one-stop resource for health, nutrition and exercise information. Designed for humans. |
| name | author | Joachim Lapiak |
| name | theme-color | #F4F3EE |
Оптимизация Готовность: 82%
Структура
Ошибок нет
Семантические HTML-элементы страницы
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Проверяет наличие основных структурных элементов: nav, header, footer, main. Корректная семантическая структура помогает поисковику понять архитектуру страницы.
Структура документа корректна (теги <html> и <body> присутствуют в одном экземпляре).
Контент
Ошибок нет
Объём и качество текстового содержимого
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Анализирует объём полезного текста на странице. Слишком мало — страница может считаться малополезной. Слишком много — ухудшается читаемость и восприятие.
Слова из title 3 встречаются в тексте достаточно.
Абзацев с текстом 1188 достаточно.
Среднее число слов в абзаце 39 достаточно.
Кол-во знаков контента 394482 на странице оптимально.
Кол-во слов 61376 на странице оптимально.
Заголовки
Ошибок нет
Иерархия заголовков H1–H6
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H1 должен быть один и содержать ключевой запрос. H2–H6 описывают подразделы. Пропуск уровней (H1 → H3) и несколько H1 — типичные ошибки, снижающие понятность страницы для поисковика.
На странице присутствуют заголовки <h1> 12. Это прекрасно.
На странице присутствуют заголовки <h2> 49. Это хорошо.
На странице присутствуют заголовки <h3> 173.
Тошнота
18,60
Насколько одно слово доминирует в тексте
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Классическая тошнота = √(частота самого повторяющегося слова). Норма до 7–8: текст воспринимается естественно. Выше — поисковик может счесть страницу переспамленной.
Тошнота превышает норму 5. Измените текст страницы!
Академич. тошнота
28,39%
Насколько текст перенасыщен ключевыми словами
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Академическая тошнота = (частота слова / общее количество слов) × 100%. Показывает долю конкретного слова в тексте. Норма 5–15%.
Академическая тошнота превышает норму 5-15%. Измените текст страницы!
Семантическое ядро
20
Наиболее часто встречающиеся слова на странице
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Топ слов по частоте использования. Показывает, какие слова доминируют в тексте с точки зрения поисковика.
Контент страницы содержит осмысленный текст и слова.
Показать список слов
| Слово | Кол-во | Частота |
|---|---|---|
| health | 346 | 0,56% |
| exercise | 216 | 0,35% |
| calories | 215 | 0,35% |
| weight | 189 | 0,31% |
| protein | 172 | 0,28% |
| training | 160 | 0,26% |
| muscle | 153 | 0,25% |
| levels | 136 | 0,22% |
| energy | 106 | 0,17% |
| however | 106 | 0,17% |
| intake | 104 | 0,17% |
| cardiovascular | 93 | 0,15% |
| stress | 92 | 0,15% |
| sources | 92 | 0,15% |
| healthy | 90 | 0,15% |
| benefits | 90 | 0,15% |
| metabolic | 85 | 0,14% |
| through | 85 | 0,14% |
| grains | 84 | 0,14% |
| nutrients | 81 | 0,13% |
Индексация Готовность: 0%
Индексирование
Есть ошибки
Разрешено ли индексирование страницы
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Проверяет, не закрыта ли страница от индексации через robots.txt, meta robots или X-Robots-Tag. Страница, закрытая от индексации, не появится в поисковой выдаче.
Анкоров на странице 1461 слишком много. Проведите ревизию и оптимизацию ссылок сайта.
Robots.txt
Найден корректный robots.txt
Файл управления сканированием сайта роботами
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Robots.txt указывает поисковым роботам, какие страницы сканировать, а какие — нет. Ошибки в файле могут случайно закрыть важные разделы от индексации.
Кол-во редиректов для файла robots.txt 3 слишком большое! Это может вызывать затруднение при индексации поисковыми роботами!
Проверяемая страница не запрещена в robots.txt.
Robots.txt доступен по постоянному адресу
Цепочка редиректов для файла robots.txt:
http://simplesciencefitness.com/robots.txt
404 NotFound
http://ss.fitness/
301 MovedPermanently
https://ss.fitness/
200 OK
Показать содержимое robots.txt
<!doctype html>
<html>
<head>
<script async src="https://www.googletagmanager.com/gtag/js?id=G-1KYWQ7BB1C"></script>
<script>
window.dataLayer = window.dataLayer || [];
function gtag(){dataLayer.push(arguments);}
gtag('js', new Date());
gtag('config', 'G-1KYWQ7BB1C');
</script>
<meta charset="utf-8">
<meta http-equiv="x-ua-compatible" content="ie=edge">
<title>Simple Science Fitness</title>
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<meta name="description" content="Learn how to burn fat and build muscle naturally, backed up by science. The one-stop resource for health, nutrition and exercise information. Designed for humans.">
<meta name="author" content="Joachim Lapiak">
<meta name="theme-color" content="#F4F3EE">
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<link rel="apple-touch-icon" href="/img/favicon.png">
<link rel="icon" type="image/png" href="/img/favicon.png">
<link rel="stylesheet" href="/css/normalize.css">
<link rel="stylesheet" href="/css/ssf.css">
</head>
<body>
<span id="top-of-page" style="position: absolute; top: 0; left: 0; height: 0; width: 0; overflow: hidden;"></span>
<div id="progress-container">
<div id="progress-bar"></div>
</div>
<a class="icon" id="backButton">Back</a>
<div class="go-to-top"><a href="#top-of-page" class="icon top" alt="Back to Top">Back to Top</a></div>
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<script>
function closeBanner() {
const banner = document.getElementById('donation-banner');
if (banner) {
banner.style.transform = 'translateY(100%)'; // Hide the banner
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const expiration = 7 * 24 * 60 * 60; // 7 days in seconds
document.cookie = "donation_banner_hidden=true; path=/; max-age=" + expiration + ";";
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}
setTimeout(function() {
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<header>
<section>
<div class="logo">
<figure class="full-logo">
<a href="#top" title="Simple Science Fitness"><img src="/img/simple-science-fitness-logo.svg" alt="Simple Science Fitness"></a>
</figure>
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<div class="header-links caption">
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<h2>About Simple Science Fitness</h2>
<h3>📚 The one-stop fitness resource</h3>
<p>Learn how to personalize your fitness:</p>
<blockquote>
<ul class="no-bullet">
<li><img class="icon" src="/img/physical.svg" alt="Muscle"> Burn fat and build muscle naturally and sustainably with whole foods and minimal supplements.</li>
<li><img class="icon" src="/img/smiley.svg" alt="Smiley"> Extend your lifespan <em>and</em> healthspan by staying youthful and reducing the risk of disease.</li>
<li><img class="icon" src="/img/immunity.svg" alt="Immunity"> Eat <em>more</em> while consuming <em>fewer</em> calories with accessible ingredients.</li>
<li><img class="icon" src="/img/mental.svg" alt="Mental"> Develop mental and physical mastery for sustained energy and peak performance.</li>
</ul>
</blockquote>
<h3>🔍 Evidence-based research</h3>
<figure class="float-right">
<img src="/img/unified-theory-of-fitness.webp" alt="Unified theory of fitness">
<figcaption><strong>Unified theory of fitness:</strong> The interdependent core pillars of nutrition, exercise, and sleep contribute to microbiome, physical, mental, and metabolic health.</figcaption>
</figure>
<p>Simple Science Fitness provides clear, evidence-based insights, supported by over 750 cited links to clinical journals and research papers, along with powerful fitness calculators designed to deliver actionable results.</p>
<h3>⚙️ Biohacking doesn't have to be complicated</h3>
<p>A sensible approach to a healthy lifestyle, requiring only minimal equipment and whole foods, will give you results—no matter your age, weight, gender, or fitness level. It worked for us. Become a superhuman!</p>
<h3>🤝 Why should you trust me?</h3>
<figure class="float-right">
<img src="/img/joachim-ssf-2.jpg" alt="The author">
<figcaption>The author behind this site, at age 40, embodying the principles shared here. Proven results through consistent effort.</figcaption>
</figure>
<p>I take pride in having lower visceral fat than leading longevity experts and biohackers like <a href="https://www.linkedin.com/posts/bryanrjohnson_my-muscle-fat-data-top-995-highest-activity-7105602812138459136-hS9w/" title="Bryan Johnson's VAT data">Bryan Johnson</a>, who ranks in the top 99.5% worldwide with 0.42 litres (25.6 in³) or <a href="https://youtu.be/-IDHvKJC9po?t=98" title="Siim Land's VAT">Siim Land</a>, with 57.2 cm³ (3.49 in³), or <a href="https://youtu.be/nC6Q-2Mh_Zo?t=14" title="Siim Land's visceral fat in grams">59 grams</a>. In comparison, my visceral fat is among the lowest recorded in the world at just 0.12 in³, or <em>under 5 grams</em>, as confirmed by my DEXA scan (see results below).</p>
<p>As someone naturally curious, I'm always trying to make sense of the world around me. One puzzle I keep returning to is why fitness and nutrition seem so confusing in our society. The truth is, we already have the answers, but <strong>we've surrendered our power instead of empowering ourselves</strong>:</p>
<ul>
<li>We oversimplify complex systems, creating half-truths where nuance is needed.</li>
<li>Online media distort information for profit, fueling misinformation, petty arguments, dietary tribalism, and the rise of misleading influencers.</li>
</ul>
<p>For over 20 years, I've spent a lot of time:</p>
<ul>
<li>Researching the science behind health and fitness</li>
<li>Using myself as a citizen scientist</li>
<li>Optimizing my own health</li>
</ul>
<p>In my 40s, my biological age reflects someone much younger. The results speak for themselves: excellent biomarkers, athletic-level blood pressure, and virtually no visceral fat. Despite how it may appear, I'm actually genetically predisposed to obesity [markers <a href="https://www.snpedia.com/index.php/rs1421085" title="Obesity gene marker 1">1</a>, <a href="https://www.snpedia.com/index.php/rs1121980" title="Obesity gene marker 2">2</a>, <a href="https://www.snpedia.com/index.php/rs9939609" title="Obesity gene marker 3">3</a>, <a href="https://www.snpedia.com/index.php/rs17782313" title="Obesity gene marker 4">4</a>, <a href="https://www.snpedia.com/index.php/rs5746059" title="Obesity gene marker 5">5</a>].</p>
<figure>
<img src="/img/jl-biomarkers.jpg" title="A+ score across 50 biomarkers">
<figcaption>A+ score across 50 biomarkers, reflecting excellent health, achieved pre-optimization (04/24, before diet optimization). I expect to be within the 95th percentile in my next annual test.</figcaption>
</figure>
<figure>
<img src="/img/jl-blood-pressure.jpg" title="A typical reading of 106/62 mmHg, common in healthy, active individuals, indicating a lower risk of hypertension-related issues like heart disease or stroke.">
<figcaption>A typical reading of 106/62 mmHg, common in healthy, active individuals, indicating a lower risk of hypertension-related issues like heart disease or stroke.</figcaption>
</figure>
<figure>
<img src="/img/jl-vat.png" title="Visceral fat weighing exactly 0.00 lbs.">
<figcaption>
I am among the individuals with the <strong>world's lowest</strong> visceral (abdominal) fat, weighing exactly 0.00 lbs—likely down to the hundredth of a pound (or less than 5 grams)—according to my VAT results. This places me at the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9446237/" title="Abdominal Visceral Adipose Tissue and All-Cause Mortality">lowest risk</a> for health complications associated with visceral fat.
</figcaption>
</figure>
<figure>
<img src="/img/jl-dexa.png" title="8.4% body fat as of my last DEXA scan at age 40">
<figcaption>8.4% body fat as of my last DEXA scan at age 40, 5'10" (177 cm), and 170 lbs (77 kg).</figcaption>
</figure>
<p>As a husband, a parent to a special needs child, and the son of deaf immigrants, I balance full-time work, hobbies, family, friends, and maintaining this website. I don't make excuses when it comes to health and fitness. Believe me, I <a href="/cdkl5" title="CDKL5 Deficiency Disorder">understand the challenges</a> firsthand.</p>
<p>My goal is to share the most up-to-date, reliable information on health and fitness. This is my contribution to society. ✌️</p>
<blockquote>This site was developed to help individuals achieve their health and fitness goals. Accurate knowledge, when applied consistently, leads to <strong>successful results</strong>. Those who achieve high levels of fitness inevitably prioritize quality nutrition, regular exercise, and sufficient sleep, all within a disciplined lifestyle.</blockquote>
<h2>About the author</h2>
<figure class="float-left">
<img src="/img/joachim-rohan.jpg" alt="The author and his son">
<figcaption>The author and his son.</figcaption>
</figure>
<p>Simple Science Fitness was created in 2012 by Joachim Lapiak and is continuously maintained by the author to ensure the health and fitness content and tools remain current, comprehensive, and timeless. Simple Science Fitness was entirely researched, written, designed, and developed by Joachim.</p>
<p>The author brings over two decades of research and experience in health and fitness. Having earned an NCAA-accredited certification in Personal Training, he has explored various training and dietary regimens, meticulously documenting results through biofeedback. He is among the lowest in the world for visceral fat, adjusted for age, with 0.12 in³ (1.97 cm³ or 0.00197 litres).</p>
<p>Joachim is a son to deaf parents, husband, and father to a <a href="/cdkl5" title="What is CDKL5 deficiency disorder?">special needs child</a>.</p>
</div>
</div>
<div class="modal" id="modalBasics">
<div class="modal-content">
<span class="close">×</span>
<h2>The Basics</h2>
<ul class="contents">
<li><a href="#simple-steps" title="Simple Steps">Simple Steps</a></li>
<li><a href="#healthspan-lifespan" title="Healthspan and Lifespan">Healthspan and Lifespan</a></li>
<li><a href="#problems" title="Problems">Problems</a></li>
<li><a href="#solutions" title="Solutions">Solutions</a></li>
<li><a href="#the-big-buts" title="The Big Buts">The Big Buts</a></li>
</ul>
<blockquote class="info">
<h5>Fighting Misinformation Since 2012</h5>
<p>The information on this site is intended for <strong>healthy adults of all ages</strong>. The content, including charts and visuals, is grounded in logical reasoning and empirical evidence. Science, by its very nature, is a self-correcting mechanism, and as a result, this site strives to uphold the principles of rigorous research.</p>
</blockquote>
<h3 id="simple-steps">Simple Steps</h3>
<ul>
<li>Your body is a <a class="internal" href="/#health-and-wellness">reflection</a> of how well you take care of yourself.</li>
<li>Eat and drink to <a class="internal" href="/#nutrition">nourish</a> your body.</li>
<li><a class="internal" href="/#benefits-of-exercise">Exercise</a> to prevent disease and boost mental and physical health.</li>
<li>Quantity and quality of consistent <a class="internal" href="/#sleep">sleep</a> is critical.</li>
<li><a class="internal" href="/#calories-in-out">Calories</a> matter for managing weight.</li>
<li><a class="internal" href="/#food-index">Whole foods</a> are optimal for <a class="internal" href="/#nutritional-insights">nutrients</a>, <a class="internal" href="/#optimal-diets">energy</a>, <a class="internal" href="/#optimal-satiety">fullness</a>, <a class="internal" href="/#food-pyramid">health</a>, and <a class="internal" href="/#longevity">longevity</a>.</li>
<li>Healthy <a class="internal" href="/#meal-strategies">meals</a> are primarily <a class="internal" href="/#why-cook">homemade</a>.</li>
<li>Incorporate <a class="internal" href="/#fasting">fasting</a> as a tool to enhance metabolic health, improve insulin sensitivity, and promote longevity.</li>
<li><a class="internal" href="/#macronutrients">Carbs, fat, and protein</a> all play key roles in your body.</li>
<li><a class="internal" href="/#hydration">Hydrate</a> with unsweetened beverages like water, tea, and black coffee.</li>
<li><a class="internal" href="/#foods-to-limit">Limit</a> ultra-processed foods. They are <a class="internal" href="/#hyperpalatability">sugary, doughy, salty, and fatty</a> <a class="internal" href="/#bad-foods">foods and beverages</a>.</li>
<li>Improve overall health with consistent exercise while applying the <a class="internal" href="/#progressive-overload-principle">progressive overload principle</a>.</li>
<li>Perform <a class="internal" href="/#aerobic-training">cardiovascular exercise</a> to boost your heart and brain functioning.</li>
<li>Incorporate <a class="internal" href="/#strength-training-exercises">strength training</a> to strengthen your bones and build muscle.</li>
<li>Train as a <a class="internal" href="/#strength-and-cardio">hybrid athlete</a> to help with balance, mobility, power, endurance, agility, and flexibility.</li>
<li>Manage <a class="internal" href="/#stress">stress</a> through exercise, <a class="internal" href="#mindfulness-meditation">mindfulness</a> and <a class="internal" href="#deep-breathing">breathwork</a>.</li>
<li>🩺 Do regular <a class="internal" href="/#assessing-health">check-ups</a>, <a class="internal" href="/#biomarkers">biomarker</a> screenings, and <a class="internal" href="/#biometrics">biometric</a> assessments.</li>
</ul>
<h3 id="healthspan-lifespan">Healthspan and Lifespan</h3>
<figure>
<img src="/img/four-horsemen.jpg" alt="The Four Horsemen of age-related diseases: cancer, heart disease, diabetes, and dementia">
<figcaption>The Four Horsemen of age-related diseases: cancer, heart disease, diabetes, and dementia. Let us evade them a while longer by extending healthspan to match potential lifespan.</figcaption>
</figure>
<p>Cardiovascular disease is the leading cause of death globally, responsible for <a href="https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)" title="Cardiovascular diseases (CVDs)">32% of all deaths</a>. Sadly, for many, the first sign of cardiovascular disease is a sudden and fatal heart attack.</p>
<p>Imagine your doctor telling you that your blood tests are "normal," only for you to suffer a heart attack shortly thereafter due to undetected atherosclerosis—something that an <a class="internal" href="/#biomarkers">ApoB test</a> might have uncovered. Or consider why we wait until reaching "pre-diabetes" to finally take action, rather than addressing lifestyle factors earlier. Would you start smoking at 20 if you knew it would lead to lung cancer by age 50? Even if you don't end up getting lung cancer, why take a chance? Consider the importance of prevention.</p>
<blockquote>
Prevention can eliminate the need for a cure—it's often the difference between thriving and merely surviving.
</blockquote>
<p>While medicine can help <em>extend</em> lifespan, it doesn't <em>prevent</em> age-related diseases like cancer, cardiovascular disease, diabetes, or Alzheimer's. These conditions can abruptly shorten your life or make your final years, as well as your family's, deeply challenging and distressing. This can start earlier than you expected, especially if you spend a lot of time eating <a class="internal" href="#hyperpalatability">ultra-processed foods</a> (UPFs) and <a href="https://pubmed.ncbi.nlm.nih.gov/25599350/" title="Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults">sitting for extended periods</a>.</p>
<p>Consider that:</p>
<ul>
<li>A high waist circumference <a href="https://pubmed.ncbi.nlm.nih.gov/16818856/" title="Body size and risk of colon and rectal cancer">increases the risk</a> of developing colorectal cancer by 2–3x.</li>
<li>A high waist circumference <a href="https://pubmed.ncbi.nlm.nih.gov/17494056/" title="Comparison of body mass index, waist circumference, and waist/hip ratio in predicting incident diabetes">increases the risk</a> of developing diabetes by 2–5x.</li>
<li>Diabetes <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6397437/" title="Cognitive decline and dementia in diabetes mellitus">increases the risk</a> of developing dementia by 2–3x.</li>
<li>Diabetes <a href="https://pubmed.ncbi.nlm.nih.gov/20609967/" title="Diabetes mellitus, fasting blood glucose concentration, and risk of vascular disease">increases the risk</a> of developing heart disease by 2–4x.</li>
</ul>
<p>Ensure that your <em>healthspan</em> (the period of life spent in good health) keeps up with your <em>lifespan</em>. Rather than dying longer, let's live longer. This requires consistent commitment to maintaining a healthy lifestyle.</p>
<figure>
<img src="/img/healthspan-lifespan-chart.webp" alt="Lifespan and healthspan chart">
<figcaption>Our goal is to align healthspan with lifespan, ensuring a longer life is also a healthier one.</figcaption>
</figure>
<blockquote class="quote">
If you don't make time for exercise, you'll probably have to make time for illness.
<cite>Robin Sharma</cite>
</blockquote>
<h3 id="problems">Problems</h3>
<h4>"I'm always hungry."</h4>
<p>Appetites are increasing and we're eating larger portions.</p>
<h4>"I don't feel like moving."</h4>
<p>We move less and sit around more.</p>
<h4>"I can't help eating this."</h4>
<p>Bacon is delicious and sugary foods and drinks are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1931610/" title="Intense sweetness surpasses cocaine reward">more addictive than cocaine</a>.</p>
<h4>"I'm always tired and in pain."</h4>
<p>Many of us are suffering from anxiety, depression, stress, obesity, diabetes, and lack of sleep. Many of us require medication.</p>
<h4>"No matter how hard I try, I can't get the weight off."</h4>
<p>We're confused and frustrated. Orange juice is bad for you, yet oranges are good. Why?</p>
<figure>
<img src="/img/orange-orange.png" alt="Oranges have more fibre and nutrients, promoting satiety and better health, with less sugar per gram than orange juice">
<figcaption>Oranges have more fibre and nutrients, which promote satiety and better health. Fibre slows the digestion and absorption of sugar, meaning orange juice can cause a rapid sugar spike. It takes about three oranges to make one cup of orange juice, effectively tripling the sugar concentration.</figcaption>
</figure>
<h3 id="solutions">Solutions</h3>
<ol>
<li>Most of your meals must be prepared or cooked at home—this is non-negotiable. Restaurants, fast food outlets, and convenience foods and beverages are almost always lacking in nutrition, high in calories, packed with inexpensive carbs, fats, and salt, and deliberately designed to make you hungrier and overeat.</li>
<li>Consume mostly plant-based foods, such as fruits, legumes, whole grains, nuts, seeds, and twice as many vegetables as any other portion. Don't forget the herbs and spices!</li>
<li>Does it contain added sugar? Don't eat or drink it!</li>
<li>For every hour spent on computer, television, or phone screen time, match it with an equal amount of exercise. Too much? Then aim for just 30 to 60 minutes of exercise each day.</li>
<li>Many of us can improve our quality of life, feel happier, appear younger, and live longer simply by making sustainable lifestyle changes.</li>
</ol>
<p>The solutions are here. Internalizing them is a process.</p>
<h3 id="the-big-buts">The Big Buts</h3>
<h4>"But I don't have time!"</h4>
<p>Consider the time it takes to travel to a restaurant, wait for a meal (and dessert), wait for the bill (and determine the tip), then consider the time it takes to travel back home (hopefully avoiding traffic congestion). You could argue it's quicker at a fast food restaurant, but it's certainly not healthier nor <em>cheaper</em>.</p>
<p>Cooking can actually save you time if you make lots of meals in advance and produce leftovers in bulk. Some are quick to make, like <a class="internal" href="/recipes" title="Recipes">porridge</a> with nuts, seeds, and berries.</p>
<h4>"But healthy foods are expensive!"</h4>
<p>Not necessarily. I'm not talking about healthy food <em>products</em>, but rather <em>whole</em> foods. Many fruits, vegetables, legumes, whole grains, and seeds can be <em>very</em> cheap—especially in bulk or available frozen. While prices of whole foods do vary by location, it's important to know what's inexpensive in the region you live in. For example, if you live near the coast, fish is likely cheaper.</p>
<p>Buying food in bulk (hello, Costco!) or buying from a local produce or ethnic market will save you <em>significantly</em> more than from most commercial grocery stores and supermarkets. Do a bit of research in your area and you'll discover hidden gems. Online retailers such as Amazon or your local farms can be economical, especially if again, ordering in bulk.</p>
<p>Do consider that individual and societal medical- and health-related costs can be much, much more expensive. Imagine living without needing to buy and take prescription or over-the-counter drugs, or if you're already on them, reducing them.</p>
<p>Lastly, you don't <em>really</em> need supplements, especially since they can be quite expensive—as long as your whole food choices are optimal.</p>
<h4>"But I'm tired and I'm not motivated!"</h4>
<p>Hunger is one of the most motivating human forces, and making a quick meal is as simple as making <a class="internal" href="/recipes" title="Recipes">Easy Udon</a>, simmering <a class="internal" href="/recipes" title="Recipes">oats, barley, or quinoa</a>, blending a <a class="internal" href="/recipes" title="Recipes">classic bean dip</a> for your carrots and broccoli, or making <a class="internal" href="/recipes" title="Recipes">chimichurri</a> to drizzle on top of your eggs, or microwaving a meal out of <a class="internal" href="/recipes" title="Recipes">Foundation: Express</a>.</p>
<p>Add in an apple, a handful of sunflower seeds, and some walnuts and you'll ultimately feel like having <em>more</em> motivation.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>There's a paradox when it comes to the energy and time spent on healthy foods, exercise, and sleep. By investing time in a healthy lifestyle, I've actually <em>increased</em> my energy and productivity by avoiding burnout, fatigue, lethargy, sugar crashes, brain fog, low stamina, and lack of motivation caused by suboptimal choices. The mental clarity and physical vitality that a healthy lifestyle brings provide me with focus and drive all day long.
</p>
</blockquote>
</div>
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<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><button class="toggle icon resources" aria-expanded="false">Resources</button>
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<li><a href="/calculators" class="icon calculators" title="Calculators">Calculators</a></li>
<li><a href="/recipes" class="icon recipes" title="Recipes">Recipes</a></li>
<li><a href="/grocery-list" class="icon grocery-list" title="Grocery List">Grocery List</a></li>
<li><a href="/workout-programs" class="icon workout-programs" title="Workout Programs">Workout Programs</a></li>
<li><a href="/twelve-week-program" class="icon twelve-week-program" title="12-Week Program">12-Week Program</a></li>
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<section class="intro">
<div class="alert"><p class="info icon"><strong>Coming in 2026:</strong> Due to new evidence over the past year and nutritional consensus, solutions for optimal fitness, longevity, and health can be further distilled and simplified. The site content will be re-written to reflect this.</p></div>
<figure>
<figcaption class="h4">
Maximize your fitness and health.
<br>Designed for humans.
</figcaption>
</figure>
</section>
<section>
<div>
<figure>
<img src="../img/m3-model.webp" alt="SSF M³ Model">
<figcaption>The symbiotic relationship between the gut, brain, and heart leads to the development of the Microbiome-Mitochondria-Metabolism Model, an energy framework strengthened through optimal fitness—nutrition, exercise, and sleep.</figcaption>
</figure>
</div>
<div>
<h5>Unlock Peak Fitness with the M³ Model</h5>
<p>Pioneered by the author of this site, the SSF M³ Model (Microbiome-Mitochondria-Metabolism Model) is a streamlined energy framework that powers the human engine through optimizing metabolic health.</p>
<p>Designed to improve mental and physical health and performance, the SSF M³ Model is strengthened and made efficient by the core pillars of fitness: <a class="internal" href="#nutrition">nutrition</a>, <a class="internal" href="#benefits-of-exercise">exercise</a>, and <a class="internal" href="#sleep">sleep</a>.</p>
<p>Optimizing the M³ Model's energy input and output depends on a balanced spectrum of <a class="internal" href="#food-index">nutrient-dense foods</a>, proper <a class="internal" href="#hydration">hydration</a>, <a class="internal" href="#strength-and-cardio">strength and endurance training</a>, <a class="internal" href="#fasting">fasting</a>, <a class="internal" href="#stress-management">stress management</a>, and <a class="internal" href="#rest-and-recovery">rest and recovery</a>. Through natural biohacking, mastering these factors cultivates a superhuman: extending lifespan, preserving mental sharpness, boosting immunity, building muscle and strength, and sustaining peak physical performance.</p>
<p><strong>Example:</strong> <em>Antiviral defenses</em></p>
<ul>
<li>Rely on a strong microbiome to signal immune activation (through nutrition)</li>
<li>Mitochondria to fuel the response (through sleep and exercise), and</li>
<li>Metabolism to regulate immune efficiency (through nutrition and exercise)</li>
</ul>
<p>Look for the <span class="badge red"><strong>M³ Model</strong></span> badge throughout this site. It highlights content aligned with this energy framework.</p>
<p class="caption"><strong><a class="internal" href="#gut-microbiome">Microbiome</a> (Gut):</strong> Regulates digestion, inflammation, GLP-1 secretion, and metabolic health through the gut-brain axis, influencing immunity and nutrient absorption.</p>
<p class="caption"><strong><a class="internal" href="#mitochondria">Mitochondria</a> (Brain):</strong> Cellular powerhouses that fuel cognition and neuroprotection, influenced by metabolism and microbiome health.</p>
<p class="caption"><strong><a class="internal" href="#metabolism">Metabolism</a> (Heart):</strong> Drives energy production and cardiovascular function, intrinsically linked to the microbiome and mitochondria.</p>
</div>
</section>
<section class="featured-topics">
<div>
<h5>Featured Topics</h5>
<ul class="no-bullet">
<li>🍎 <a class="internal" href="#food-groups">A short and essential guide to the food groups</a></li>
<li>⚖️ <a class="internal" href="#macronutrients">The benefits (and risks) of carbs, protein, and fat</a></li>
<li>📈 <a class="internal" href="#assessing-health">Empower yourself with real-time personal health data</a></li>
<li>➕ <a class="internal" href="#food-synergy">How to combine and personalize foods for ideal fitness</a></li>
<li>⚛️ <a class="internal" href="#macronutrient-intake">How much protein do we really need each day?</a></li>
<li>🍽️ <a class="internal" href="#popular-diets">Diet showdown: Why a Mediterranean-style diet wins</a></li>
</ul>
</div>
<div>
<blockquote class="green">
<h5>Help keep SSF free and independent</h5>
<p>Your support is critical to keeping Simple Science Fitness ad-free, accessible, and dedicated to evidence-based and cutting-edge, unbiased research.</p>
<p><strong>No ads. Facts. Thanks to you.</strong></p>
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<p class="caption">Alternatively, <a href="/shop" class="icon shop"><strong>shop</strong></a> for plans, coaching, or curated gear.</p>
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</section>
<section>
<div class="accordion">
<details>
<summary>Our Mission to Society</summary>
<p>Beyond the simple message of “eat less, move more,” we're undoubtedly in a complex environment never seen before in human history.</p>
<p>Society has changed significantly. Technology, industrialization, and medicine enabled us to eat more and move less, and yet, live longer. Evolutionarily speaking, we're in a sweet spot. Paradoxically though, we're becoming unhappier and unhealthier. We're bombarded with contradictory messages and products with unrealistic health claims. We're becoming more confused about what really works and what doesn't. What we have today is clearly not working.</p>
<p>It is strange for me to provide you with evidence that supports the kind of foods we have evolved to thrive on. I am defending nature because, as a society, we have become deeply ingrained in consuming things that nature did not design—and that's the new normal. Instead of balancing out our nutritional needs with a variety of whole foods and cooking, we go to the extremes by purchasing ultra-processed, ready-made foods and trying out dangerous fad diets. As a result, we get extreme body types and unbalanced minds. We've traded the healthy norm for the unhealthy norm.</p>
<p>Western culture has promoted poor eating choices and a sedentary lifestyle, creating an environment where unhealthy habits have become the norm. This has negative consequences on a global scale. <strong>2.1 billion of the world population, or almost a third of everybody living today, is either overweight or obese.<sup>1</sup></strong> Our emotional, physical, and mental health are being sacrificed for convenience and instant gratification. We're becoming more disconnected with how our previous generations lived. Cooking is becoming a lost art. We're not being mindful of what we're eating. We're designed to move, to run, to jump, to push, to pull, and we feel better when we do—yet we are hard-wired to curl up on the couch, which ultimately makes us feel worse. We are so focused on body image that we often fail to realize our body reflects how well we take care of it. Loving your body also means nurturing it through proper exercise and nutrition, which is the foundation of true health.</p>
<p>Consider that a one-hour workout three times a week is only 1.7% of our time. Exercise is the elixir of life, proven to boost our mind and body. Buying whole foods in bulk is cheaper than eating out—and much healthier. Preparing and cooking meals can be fun, meditative, efficient, and rewarding. If more people bought whole foods, we could transform the food industry by moving away from ultra-processed foods (UPFs). The food industry thrives and depends on this standard Western diet, which is the preferred choice of most of the population. UPFs are characterised by fatty, sweet, salty, doughy, and fried foods. The maxim "you are what you eat" contains more truth than we realize.</p>
<p>A lifestyle change could be slow and gradual. Understanding why we should make that move, however, is our first step.</p>
<p>Losing weight is as simple as moving more and eating less, while building muscle is as simple as lifting weights and eating more. However, "simple" doesn't mean "easy". My goal is to make it easier for you, and in return, I ask for your self-initiative, self-actualization, and self-awareness. This is the only way this can truly work.</p>
<p>Do you want to learn how to become healthy and manage your well-being for the rest of your life?</p>
<p>Do you want exercise and diet to become integral parts of your lifestyle, rather than passing trends?</p>
<p>We have one life to live. Let's make the best of it.</p>
<p><em>This manual will address all your needs for leading a healthy, fit lifestyle. For one-on-one coaching with the author, you can purchase a <a href="/shop/#coaching">coaching package</a>.</em></p>
<p class="caption"><sup>1</sup> <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight" title="Obesity and overweight">"Obesity and Overweight," World Health Organization (WHO)</a></p>
</details>
<details>
<summary>Glossary</summary>
<dl>
<dt>Anaerobic and Aerobic</dt>
<dd>Anaerobic respiration means the "absence of oxygen" and aerobic respiration means "with oxygen." Anaerobic exercises require short bursts of energy while aerobic exercises can be performed over long periods of time.</dd>
<dt>Antioxidants</dt>
<dd>Antioxidants are an umbrella term encompassing polyphenols (such as flavonoids), carotenoids, and vitamins like C and E. They protect the body from inflammation and neutralise free radicals that cause oxidative stress, which can lead to chronic diseases.</dd>
<dt>Autophagy</dt>
<dd>Derived from the Greek words “auto” (self) and “phagy” (eating). It is the process by which cells remove damaged or dysfunctional proteins and organelles, recycling these components to maintain cellular health. Autophagy is associated with increased lifespan and improved health markers. This process is triggered by conditions such as fasting or caloric restriction, low protein intake, exercise, and low-carbohydrate diets.</dd>
<dt>Bliss Point</dt>
<dd>The amount of salt, sugar, and fat to maximize palatability in order to increase cravings.</dd>
<dt>Bulking</dt>
<dd>Bulking is increasing body weight with the intent of building muscle.</dd>
<dt>Chronic diseases</dt>
<dd>A cluster of diseases such as diabetes, cardiovascular disease (CVD), dementia, and cancer, likely as symptoms of accelerated aging.</dd>
<dt>Diet</dt>
<dd>Foods and drinks that a person consistently consumes.</dd>
<dt>Empty calories</dt>
<dd>Calories that contain little to no nutrients. Sugar is a source of empty calories.</dd>
<dt>Fitness</dt>
<dd>A state of being with strength, mobility, and endurance, while being free of chronic disease.</dd>
<dt>Free Radicals</dt>
<dd>Free radicals are unstable molecules that are naturally produced during normal metabolic processes but can also result from external sources like pollution, UV radiation, and smoking. Left unchecked, free radicals can cause oxidative stress, damaging cells, proteins, and DNA, potentially leading to chronic diseases and aging. A balanced diet rich in antioxidants and regular exercise can help reduce their harmful effects.</dd>
<dt>Hormesis</dt>
<dd>Hormesis is a biological phenomenon where a beneficial effect (improved health, stress tolerance, growth, or longevity) results from exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses. In simpler terms, it's the scientific basis for the idea that "what doesn't kill you makes you stronger," however only at the right dose. Hormesis stimulates repair processes that provide cell survival and health benefits. For example, organic plants that survive in harsh weather are more likely to contain more polyphenols, and moderate exercise stresses the body in ways that ultimately improve fitness. Cold showers, saunas, and calorie restriction (fasting) are other examples.</dd>
<dt><a href="http://www.nytimes.com/2009/06/23/health/23well.html" title="How the food makers captured our brain">Hyperpalatable</a></dt>
<dd>Food products that are engineered by food scientists to create insatiable overconsumption. Salt, sugar, fat, and wheat flour are combined to maximize pleasure in the brain's reward system, simulating the effects of <a class="internal" href="nutrition/controlling-hunger/#addiction">addictive substances</a>.</dd>
<dt>IGF-1</dt>
<dd>Insulin growth factor-1 (IGF-1) is a hormone similar in structure to insulin, and promotes muscle growth and regeneration. However, high IGF-1 levels have been associated with increased risk of cancer and other age-related diseases, which can be mitigated or reversed through fasting.</dd>
<dt>Insulin resistance</dt>
<dd>Excess fat leads to your liver and muscle cells no longer responding properly to insulin, a hormone that regulates blood sugar levels by facilitating the uptake of glucose into cells for energy or storage. This leads to a vicious cycle of storing fat while being more unable to burn it, eventually causing diabetes. Fortunately, this condition can be reversed.</dd>
<dt>Inflammation</dt>
<dd>Where parts of the body becomes reddened, swollen, hot, or painful in response to an infection. Food-related inflammation, especially sugar, is linked to modern diseases.</dd>
<dt>Macronutrients</dt>
<dd>Fat, carbohydrate, and protein are macronutrients. They are required by the body in large amounts to sustain life. Alcohol is also considered a macronutrient.</dd>
<dt><a href="http://en.wikipedia.org/wiki/Metabolic_syndrome">Metabolic Syndrome</a></dt>
<dd>A cluster of medical conditions or modern health-related diseases, including obesity, high blood pressure, high blood sugar, raised triglycerides, and low HDL cholesterol.</dd>
<dt>Metabolism</dt>
<dd>The chemical processes by which cells produce the substances and energy needed to sustain life.</dd>
<dt>Metabolic Compensation</dt>
<dd>The body's natural tendency to adjust its energy expenditure and appetite in response to increased physical activity or caloric restriction. This can result in increased hunger, reduced non-exercise activity, or slowed metabolism, potentially offsetting weight loss efforts.</dd>
<dt>Micronutrients</dt>
<dd>Vitamins, minerals, or acids required by the body in small amounts for healthy growth and development.</dd>
<dt>Moderation</dt>
<dd>Avoidance of extremes or excesses.</dd>
<dt>mTOR</dt>
<dd>A protein kinase that helps control how cells grow and thrive. Reducing protein intake, particularly amino acids like leucine, inhibits mTOR activity. This inhibition is linked to increased autophagy (cellular cleanup) and decreased cellular aging and cancer risk. Fasting and limiting protein intake can enhance longevity and metabolic health.</dd>
<dt>Non-Exercise Activity Thermogenesis (NEAT)</dt>
<dd>NEAT refers to daily non-exercise activities such as walking, standing, and fidgeting. These activities significantly contribute to caloric expenditure when performed consistently throughout the day.</dd>
<dt>Nutrients</dt>
<dd>Substances essential for growth and the maintenance of life.</dd>
<dt>Omega-3</dt>
<dd>Omega-3 fatty acids, particularly EPA and DHA, are essential for brain development and function, heart health, and reducing inflammation. They help prevent chronic diseases and may lower the risk of mental decline and mood disorders.</dd>
<dt>Palatable</dt>
<dd>Pleasant to the taste.</dd>
<dt>Polyphenols</dt>
<dd>Polyphenols are plant-based compounds with antioxidant and anti-inflammatory properties, protecting cells from oxidative stress and supporting metabolic health, including cardiovascular and gut function. They are linked to a reduced risk of chronic diseases like cancer, heart disease, and neurodegenerative conditions.</dd>
<dt>Protein Kinase A</dt>
<dd>Protein Kinase A (PKA) is a key enzyme that, when activated by high sugar intake, can accelerate aging and the development of diseases such as diabetes, cardiovascular diseases, cancer, and neurodegenerative diseases.</dd>
<dt>Processed Foods</dt>
<dd>Food commercially prepared for ease of consumption. Examples are ramen noodles, deli meat, cereals, potato chips, TV dinners, and fast food meals. However, some processed foods can be healthy for you in moderation, such as cheese, Greek yogurt, kefir, sauerkraut, homemade sourdough bread, coffee, beer, and red wine.</dd>
<dt>Satiety</dt>
<dd>The feeling of fullness, or satisfaction of an appetite.</dd>
<dt>Sedentary</dt>
<dd>A person who spends most of their time sitting instead of being active. A sedentary lifestyle is associated with <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/" title="Too much sitting">early death</a>.</dd>
<dt>Set Point</dt>
<dd>Or more accurately, "settling point." The range of weight that your body naturally tries to maintain through physiological processes such as appetite regulation, energy expenditure, and metabolic adaptation. It is influenced by genetics, environment, and lifestyle factors.</dd>
<dt>Thermogenesis</dt>
<dd>The mechanism where the body uses energy as heat, instead of storing it as fat.</dd>
<dt>Ultra-Processed Foods (UPFs)</dt>
<dd>Highly industrialized food products made from multiple ingredients and extensive processing, often including additives and preservatives. Examples include soft drinks, packaged snacks, instant noodles, reconstituted meat products, and commercial baked goods.</dd>
<dt>Volume</dt>
<dd>Volume in resistance training is calculated as the number of sets multiplied by repetitions multiplied by the weight lifted. Higher training volume is generally associated with greater muscle growth, though excessive volume without adequate recovery can hinder progress.</dd>
<dt>Whole Grains</dt>
<dd>Whole grains retain all three parts of the grain kernel: the bran, germ, and endosperm—unlike refined grains, which lose the bran and germ. This preservation maintains fibre, vitamins, minerals, phytochemicals, and antioxidants. Examples include whole wheat, bulgur, rolled oats, steel-cut oats, barley, brown rice, quinoa, amaranth, millet, and corn.</dd>
</dl>
</details>
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<h5>Transform Your Life</h5>
<p>This fitness manual provides essential insights into health, nutrition, and exercise based on <strong>evidence-based</strong> and <strong>cutting-edge research</strong>. Discover how to apply this knowledge for a stronger, happier, and healthier you.</p>
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<p id="the-manual" class="the-manual">The Manual</p>
<blockquote class="hippocrates">
Let food be thy medicine and medicine be thy food.
<cite>Hippocrates (460–377 BC)</cite>
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<li class="h4"><a href="#health-and-wellness" title="Health and Wellness" class="icon body-1-3">Health and Wellness</a></li>
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<h1 id="health-and-wellness" class="icon body-1-3">Health and Wellness <a class="icon copy-link" href="#health-and-wellness">Copy Link</a></h1>
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<li><a href="#health-factors" title="Health Factors">Health Factors</a></li>
<li><a href="#assessing-health" title="Assessing Health">Assessing Health</a></li>
<li><a href="#sleep" title="Sleep">Sleep</a></li>
<li><a href="#rest-and-recovery" title="Rest and Recovery">Rest and Recovery</a></li>
<li><a href="#stress-and-mental-health" title="Stress and Mental Health">Stress and Mental Health</a></li>
<li><a href="#breathwork-and-meditation" title="Breathwork and Meditation">Breathwork and Meditation</a></li>
<li><a href="#habits" title="Habits">Habits</a></li>
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<p class="icon time">5 min read</p>
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<h2 id="health-factors">Health Factors<a class="icon copy-link" href="#health-factors">Copy Link</a></h2>
<blockquote class="quote">
"The greatest wealth is health."
<cite>Virgil (70–19 BC)</cite>
</blockquote>
<p>Some factors that affect our mental and physical states, along with <a class="internal" href="#longevity">longevity</a>, are:</p>
<ul>
<li><a class="internal" href="#hydration">Hydration</a></li>
<li><a class="internal" href="#diet">Food</a> (energy, nutrient density, satiety)</li>
<li><a class="internal" href="#exercise">Exercise</a></li>
<li><a class="internal" href="#hormones">Hormones</a> (testosterone, estrogen, insulin, irisin, adrenaline, etc.)</li>
<li><a class="internal" href="#stress-and-mental-health">Stress and mental mealth</a></li>
<li><a class="internal" href="#sleep">Sleep</a> and <a class="internal" href="#recovery">recovery</a></a></li>
<li><a class="internal" href="#gut-microbiome">Gut microbiome</a></li>
<li><a class="internal" href="#allergies-intolerances-inflammation">Allergies, intolerances, and inflammation</a></li>
<li><a class="internal" href="#saunas">Heat</a> and <a class="internal" href="#cold-showers">cold</a> exposure</li>
<li><a class="internal" href="#fasting">Fasting</a></li>
<li><a class="internal" href="#injuries">Injuries, soreness, or illness</a></li>
<li><a class="internal" href="#addiction">Addiction</a></li>
<li><a class="internal" href="#genetics">Genetics</a></li>
</ul>
<blockquote class="tip">
<h5>Tip</h5>
<p>Focus on prevention over treatment.</p>
</blockquote>
<blockquote>
Whole food is medicine, and exercise an elixir—both vital and potent. <br>Together, they nourish humanity and enable us to flourish.
</blockquote>
<h3 id="lifestyle">Lifestyle</h3>
<p>Poor eating choices and a sedentary lifestyle are associated with <a href="http://europepmc.org/abstract/MED/7556354" title="Physical activity, body weight, and adiposity: an epidemiologic perspective">higher body fat</a>, <a class="internal" href="#bad-foods">physical ailments</a>, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209694/" title="Mental ill-health across the continuum of body mass index">mental illness</a>, and <a href="http://jama.jamanetwork.com/article.aspx?articleid=1555137" title="Association of All-Cause Mortality With Overweight and Obesity Using Standard Body Mass Index Categories">higher death rates</a>. Underweight individuals also have a <a href="http://ajcn.nutrition.org/content/82/1/53.full" title="Body composition and mortality in chronic obstructive pulmonary disease">high mortality rate</a>. Good <a class="internal" href="#optimal-diets">eating choices</a> and <a class="internal" href="#benefits-of-exercise">fitness</a> are associated with <a href="http://www.ncbi.nlm.nih.gov/pubmed/24561114" title="Muscle mass index as a predictor of longevity in older adults">longevity</a>, <a href="http://europepmc.org/abstract/MED/1501570" title="Body composition of healthy sedentary and trained, young and older men and women">leanness</a>, and <a href="http://www.ncbi.nlm.nih.gov/pubmed/12668934" title="Are fitness, activity, and fatness associated with health-related quality of life and mood in older persons">mental wellness</a>.</p>
<p>Maintaining a <a class="internal" href="#popular-diets">healthy diet</a> is not meant to be temporary and should always be part of a <em>lifestyle</em>. Sticking to a healthy diet for life will give you long-term mental and physical benefits.</p>
<h3 id="longevity">Longevity</h3>
<p>The keys to a long life are <a class="internal" href="#popular-diets">good eating choices</a>, <a class="internal" href="#fasting">fasting</a>, <a class="internal" href="#sleep">sleep</a>, and <a class="internal" href="#exercise">exercise</a>, since they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3590805/" title="Influence of Lifestyle Factors on Inflammation">decrease inflammation</a>. <a class="internal" href="#allergies-intolerances-inflammation">Inflammation</a> is linked to <a href="https://pubmed.ncbi.nlm.nih.gov/15915584/" title="Aging, Longevity, Inflammation, and Cancer ">cancer</a> and a <a href="https://jmg.bmj.com/content/40/4/296" title="Inflammation, genetics, and longevity">shorter lifespan</a>. Vices such as smoking and excessive consumption of alcohol also <a class="internal" href="#allergies-intolerances-inflammation">shorten lifespan</a>.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Italy has one of the greatest proportion of centenarians (age 100 or older) in the world. In addition to the <a class="internal" href="#mediterranean-diet">Mediterranean diet</a> and an active lifestyle, other factors that contribute to their longevity include close family and communities – natural keys to <a href="https://journals.sagepub.com/doi/10.1177/1745691614568352" title="Loneliness and Social Isolation as Risk Factors for Mortality">ward off depression</a>.</p>
</blockquote>
<p>To reach the full human capacity of the longest possible life, we can look to our own cells. It was found that telomeres, a protective cap located at the end of DNA chromosomes that get shorter with each cell division, are associated with <a href="https://pubmed.ncbi.nlm.nih.gov/31266154/" title="Telomeres and Longevity: A Cause or an Effect?">accelerated aging</a>. Shorter telomeres have been associated with increased risk of <a href="https://pubmed.ncbi.nlm.nih.gov/26785477/" title="Human telomere biology: A contributory and interactive factor in aging, disease risks, and protection">age-related diseases</a>, one of the <a href="https://pubmed.ncbi.nlm.nih.gov/36599349/" title="Hallmarks of aging: An expanding universe">hallmarks of aging</a>.</p>
<p>Exercise, including resistance training and aerobic training, is the best way to maintain and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316700/" title="Physical Activity and Nutrition: Two Promising Strategies for Telomere Maintenance?">even lengthen</a> telomeres. High-intensity interval training (HIIT) exercise was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10806448/" title="Effects of Physical Exercise on Telomere Length">even better</a>.</p>
<p>To slow down the rate of telomere fraying and to prevent a shortened lifespan, key dietary factors include:</p>
<ul>
<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946185/" title="Dietary Fiber and Telomere Length">Fibre</a>, which are rich in vegetables, whole grains, legumes, and in <a class="internal" href="#fruits-breakdown">certain fruits</a> and berries.</li>
<li>Selenium, which are abundant in seafood, meats, eggs, and cottage cheese.</li>
<li>Zinc, which is commonly found in red meat and poultry.</li>
<li>Magnesium, which is commonly found in cocoa, nuts, seeds, legumes, and whole grains.</li>
<li>Omega-3 fatty acids are typically more abundant in <a class="internal" href="#seafood-breakdown">fish/seafood</a> and certain plant sources like walnuts and flaxseeds.</li>
<li>Antioxidants in <a class="internal" href="#vegetables-breakdown">some vegetables and spices</a>, as well as balsamic vinegar and cocoa.</li>
</ul>
<h4>Longevity Factors</h4>
<p>Longevity is influenced by a variety of interconnected factors that contribute to overall health and well-being. Understanding these factors can help you make informed decisions about your lifestyle to promote a longer, healthier life.</p>
<h5>Primary Longevity Factors</h5>
<p>Diet and exercise play crucial roles in influencing these primary factors. A balanced diet helps manage weight, supports heart health, and maintains metabolic function, while regular exercise builds muscle, enhances cardiovascular health, and boosts metabolism.</p>
<table>
<thead>
<tr>
<th>⏳ Longevity Factor</th>
<th>🍎 Diet</th>
<th>💪 Exercise</th>
</tr>
</thead>
<tbody>
<tr>
<td>🥦 Weight Management</td>
<td>➕➕➕➕➕</td>
<td>➕➕➕</td>
</tr>
<tr>
<td>⚖️ Obesity Prevention</td>
<td>➕➕➕➕➕</td>
<td>➕➕➕➕➕</td>
</tr>
<tr>
<td>🏃♂️ Cardiovascular Health</td>
<td>➕➕➕➕</td>
<td>➕➕➕➕➕</td>
</tr>
<tr>
<td>🏋️♀️ Muscle Maintenance</td>
<td>➕➕</td>
<td>➕➕➕➕➕</td>
</tr>
<tr>
<td>📈 Metabolic Health</td>
<td>➕➕➕</td>
<td>➕➕➕➕➕</td>
</tr>
</tbody>
</table>
<section class="notes">
<p>➕ Minimal positive impact</p>
<p>➕➕ Slight positive impact</p>
<p>➕➕➕ Moderate positive impact</p>
<p>➕➕➕➕ Strong positive impact</p>
<p>➕➕➕➕➕ Very strong positive impact</p>
</section>
<h5>Additional Longevity Factors</h5>
<p>Other important aspects of longevity are influenced not only by diet and exercise but also by lifestyle choices and environmental factors. Quality sleep and effective stress management are essential for physical and mental health. Strong social connections and regular health check-ups contribute to long-term well-being, while avoiding harmful substances like tobacco and excessive alcohol can significantly extend life expectancy.</p>
<p><strong>Other Factors:</strong> Includes influences such as sleep quality, stress management, social connections, avoiding harmful substances, regular medical check-ups, mental health support, and genetics.</p>
<table>
<thead>
<tr>
<th>⏳ Longevity Factor</th>
<th>🍎 Diet Influence</th>
<th>💪 Exercise Influence</th>
<th>Other Factors<br>😴🧘♀️👫💊🩺🧠</th>
</tr>
</thead>
<tbody>
<tr>
<td>😴 Sleep Quality</td>
<td>➕➕</td>
<td>➕➕</td>
<td>➕➕➕➕</td>
</tr>
<tr>
<td>🧘♀️ Stress Management</td>
<td>➕➕</td>
<td>➕➕➕</td>
<td>➕➕➕➕</td>
</tr>
<tr>
<td>👫 Social Connections</td>
<td>➕</td>
<td>➕➕</td>
<td>➕➕➕➕</td>
</tr>
<tr>
<td>💊 Avoiding Harmful Substances</td>
<td>➕➕</td>
<td>➕➕</td>
<td>➕➕➕➕➕</td>
</tr>
<tr>
<td>🩺 Regular Medical Check-Ups</td>
<td>➕➕</td>
<td>➕</td>
<td>➕➕➕➕</td>
</tr>
<tr>
<td>🧠 Mental Health</td>
<td>➕➕➕</td>
<td>➕➕➕</td>
<td>➕➕➕➕</td>
</tr>
<tr>
<td>🧬 Genetics</td>
<td>N/A</td>
<td>N/A</td>
<td>➕➕➕➕➕</td>
</tr>
</tbody>
</table>
<section class="notes">
<p>➕ Minimal positive impact</p>
<p>➕➕ Slight positive impact</p>
<p>➕➕➕ Moderate positive impact</p>
<p>➕➕➕➕ Strong positive impact</p>
<p>➕➕➕➕➕ Very strong positive impact</p>
</section>
<h3 id="obesity">Obesity</h3>
<p>Obesity is a consequence or symptom of lifestyle factors, namely overconsumption of ultra-processed foods and lack of meaningful physical activity. What actually drives obesity is metabolic syndrome, which encompasses diabetes, high blood pressure, and markers of heart and kidney disease. While subcutaneous fat is not inherently concerning, it is the unseen visceral and liver fat that carry greater clinical weight.</p>
<p>In the early 1900s, obesity was very rare. According to the <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight" title="Obesity and overweight">World Health Organization (WHO)</a>, 2.5 billion adults worldwide were overweight, with over 890 million of these being obese. This represents 43% of the world's adult population being overweight or obese. 37 million children under the age of 5 were overweight. This alarming statistic is growing.</p>
<p>Being overweight is <em><a href="http://www.ncbi.nlm.nih.gov/pubmed/16617231" title="Overweight and obesity: prevalence, consequences, and causes of a growing public health problem">not</a></em> being healthy because it is a state of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8967417/" title="Obesity: A Chronic Low-Grade Inflammation">chronic low-grade inflammation</a>, leading to reduced immunity and increased susceptibility to diseases. Obesity is associated with <a href="https://pubmed.ncbi.nlm.nih.gov/27146380/" title="BMI and all cause mortality">all-cause mortality</a>. Even though obesity is largely a <a href="http://onlinelibrary.wiley.com/doi/10.1002/oby.20395/pdf" title="Extending the History of Child Obesity in the United States">modern phenomenon</a>, ancient Greek physicians noted that excess fat caused more <a href="http://media.johnwiley.com.au/product_data/excerpt/15/04700191/0470019115.pdf" title="History of Obesity (PDF)">sudden death</a> in people, and caused <a href="http://media.johnwiley.com.au/product_data/excerpt/15/04700191/0470019115.pdf" title="History of Obesity (PDF)">infrequent periods and infertility</a> in women.</p>
<p>Being obese puts you at <a href="https://www.nhlbi.nih.gov/health/health-topics/topics/hdw/atrisk" title="Heart Disease Risks">greater risk</a> for heart disease and other chronic diseases.</p>
<blockquote class="quote">You have power over your mind – not outside events. Realize this, and you will find strength.
<cite>Marcus Aurelius (121–180 AD), <a href="https://amzn.to/3NBCXtz">Meditations</a></cite>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="assessing-health">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#health-and-wellness" title="Health and Wellness" class="icon body-1-3">Health and Wellness</a></li>
<li>Assessing Health</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="assessing-health">Assessing Health<a class="icon copy-link" href="#assessing-health">Copy Link</a></h2>
<div class="card">
<p>Some sobering facts from the <a href="https://who.int" title="World Health Organization">World Health Organization</a>:</p>
<ul>
<li>11% of North Americans have diabetes.</li>
<li>42% of North Americans are obese and 43% are overweight globally.</li>
<li>45% of the U.S. population has high blood pressure.</li>
</ul>
<p>Heart disease and cancer are among the leading causes of death.</p>
</div>
<p>Beyond body composition and fitness level, appearances can be deceiving. You might look in great shape, but there could be underlying health issues. You could be prediabetic due to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9561544/" title="Stress-Induced Diabetes">stress</a> and <a href="https://www.niddk.nih.gov/health-information/professionals/diabetes-discoveries-practice/the-impact-of-poor-sleep-on-type-2-diabetes" title="The Impact of Poor Sleep on Type 2 Diabetes">lack of sleep</a>, rather than diet alone. Insufficient hydration might lead to low eGFR levels, indicating potential <a href="https://pubmed.ncbi.nlm.nih.gov/33398596/" title="Impact of water consumption on renal function in the general population">kidney problems</a>.</p>
<blockquote class="recommendation">
<h5>Recommendation</h5>
<p>See your doctor or health care provider regularly for comprehensive health evaluations.</p>
</blockquote>
<p>Below are the optimal markers of health and fitness for individuals without risk factors:</p>
<ul>
<li><strong><a class="internal" href="#body-fat">Body fat:</a></strong> While no <a href="http://ajcn.nutrition.org/content/72/3/694.long" title="Healthy percentage body fat ranges">universal standard</a> exists, epidemiological data suggests <a href="http://www.humankinetics.com/excerpts/excerpts/normal-ranges-of-body-weight-and-body-fat" title="Normal ranges of body weight and body fat">ideal ranges</a> of 7–19% for men and 15–27% for women. The lower range is ideal for young adults, while the upper range is more appropriate for older individuals.</li>
<li><strong><a class="internal" href="#benefits-of-exercise">Exercise:</a></strong> According to the World Health Organization, engage in vigorous-intensity exercise at least three times a week for a minimum of 20 minutes, or moderate-intensity exercise at least five times a week for a minimum of 30 minutes. Refer to the <a class="internal" href="#heart-rate-zones">heart rate zones</a> for targeted training.</li>
<li><strong>Blood pressure:</strong> Ideally between 90/60 and 120/80 mm Hg.</li>
<li><strong>LDL ("bad") <a class="internal" href="#cholesterol">cholesterol</a>:</strong> For individuals with no heart disease risk, 100–129 mg/dL (2.6–3.3 mmol/L) is ideal.</li>
<li><strong>HDL ("good") cholesterol:</strong> 60 mg/dL (1.6 mmol/L) and higher is ideal.</li>
<li><strong>Triglycerides:</strong> Under 150 mg/dL (1.7 mmol/L) is ideal.</li>
<li><strong>Resting Heart Rate:</strong> Typically between 60 and 100 beats per minute for adults. Lower rates may indicate better cardiovascular fitness.</li>
<li><strong>Blood Glucose Levels:</strong> Fasting blood glucose levels should be below 100 mg/dL (5.6 mmol/L) and haemoglobin A1c less than 5.7%.</li>
<li><strong>Inflammation Markers:</strong> C-reactive protein (CRP) levels can indicate the presence of inflammation, with lower levels (less than 1.0 mg/L) being preferable.</li>
<li><strong>Bowel Movements:</strong> Smooth, soft, and easy to pass, resembling a sausage or snake.</li>
</ul>
<p>By regularly assessing these markers, you can get a comprehensive view of your health and take proactive steps to maintain or improve it.</p>
<blockquote class="info">
<h5>Note</h5>
<p>Total cholesterol is actually calculated as HDL + LDL + 1/5 of the triglycerides, rather than the sum of these values.</p>
</blockquote>
<p>Learning about your own biometrics and biomarkers is vital for personal health management, optimizing fitness, advancing medical research, and improving public health. By understanding these indicators, individuals can make informed decisions about their health and well-being.</p>
<div class="card">
<h5>What is Metabolic Syndrome?</h5>
<p>Over 100 million Americans, about 1 in 4 UK adults, and about 1 in 5 Canadian adults have metabolic syndrome, which is a group of risk factors for age-related diseases such as cancer, neurogenerative diseases, diabetes, and cardiovascular disease. You have metabolic syndrome if you have <strong>three</strong> or more of the following:</p>
<ul>
<li>Blood pressure over 130/85 mmHg</li>
<li>Triglycerides over 150 mg/dL (1.7 mmol/L)</li>
<li>HDL cholesterol under 40 mg/dL (1.03 mmol/L) in men or under 50 mg/dL (1.3 mmol/L) in women</li>
<li>Waist circumference over 40 inches (102 cm) in men or over 35 inches (88 cm) in women</li>
<li>Fasting glucose over 110 mg/dL (6.1 mmol/L)</li>
</ul>
</div>
<h3 id="biomarkers">Biomarkers</h3>
<p>Biomarkers can help in the early detection of diseases, often before symptoms appear. For instance, elevated blood glucose levels can indicate prediabetes or diabetes, allowing for early intervention and management. Genetic biomarkers can reveal predispositions to certain conditions, enabling preventive measures.</p>
<h4>Assessing Nutritional Needs</h4>
<p>Biomarkers such as vitamin and mineral levels can help in assessing nutritional status and adjusting dietary intake to meet individual nutritional requirements, thereby supporting overall health and fitness.</p>
<blockquote class="info">
<h5>Getting Your Biomarker Results</h5>
<p>Request a lab blood test through your doctor, health service provider, or personalized health analytics service. Genetic testing is another option. A continuous glucose monitor (CGM) is used for blood glucose monitoring.</p>
</blockquote>
<h4>Biomarkers for Optimal Health</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Biomarker</th>
<th>Definition</th>
<th>Examples</th>
<th>Relevance</th>
<th>Optimal Range</th>
</tr>
</thead>
<tbody>
<tr>
<td>🍬 Blood Glucose</td>
<td>The concentration of glucose in the blood, important for diagnosing diabetes.</td>
<td>Fasting blood sugar, A1c levels (average blood sugar)</td>
<td>Diabetes management and diagnosis</td>
<td>Fasting: 70–99 mg/dL (70–85 mg/dL is optimal); HbA1c: <5.7% (<5.5% is optimal)</td>
</tr>
<tr>
<td>🥓 Cholesterol</td>
<td>Levels of cholesterol in the blood, indicating cardiovascular health.</td>
<td>LDL, HDL</td>
<td>Heart disease risk assessment</td>
<td>LDL: <100 mg/dL; HDL: >60 mg/dL</td>
</tr>
<tr>
<td>🔬 Apolipoprotein B (ApoB)</td>
<td>A protein associated with LDL particles, indicating cardiovascular risk.</td>
<td>ApoB levels</td>
<td>Assessment of cardiovascular disease risk</td>
<td>ApoB: <90 mg/dL (for low-risk individuals)</td>
</tr>
<tr>
<td>🥥 Triglycerides</td>
<td>Fats circulating in the blood, stored in fat cells; high levels are linked to insulin resistance and heart disease.</td>
<td>Fasting triglyceride levels</td>
<td>Assessment of metabolic and cardiovascular risk</td>
<td><150 mg/dL (normal); <80 mg/dL (optimal); HDL-to-Triglyceride Ratio: <1.5 is optimal</td>
</tr>
<tr>
<td>🔥 Inflammatory Markers</td>
<td>Substances in the blood that indicate inflammation.</td>
<td>C-reactive protein (CRP), erythrocyte sedimentation rate (ESR)</td>
<td>Detection of inflammation and infection</td>
<td>CRP: <3 mg/L (<0.3 mg/L is optimal); ESR: 0–20 mm/hr</td>
</tr>
<tr>
<td>❤️ Cardiac Biomarkers</td>
<td>Indicators of heart muscle damage or stress.</td>
<td>Troponin, BNP, CK-MB</td>
<td>Diagnosis of myocardial infarction and heart failure</td>
<td>Troponin: <0.04 ng/mL; BNP: <100 pg/mL</td>
</tr>
<tr>
<td>🩺 Lipoprotein(a) [Lp(a)]</td>
<td>A type of lipoprotein linked to an increased risk of cardiovascular diseases.</td>
<td>Lp(a) levels</td>
<td>Assessment of cardiovascular disease risk</td>
<td>Lp(a): <30 mg/dL (desirable level)</td>
</tr>
<tr>
<td>💧 Kidney Functioning (eGFR)</td>
<td>Estimates how well the kidneys are filtering waste.</td>
<td>Estimated Glomerular Filtration Rate (eGFR), creatinine levels</td>
<td>Assessment of kidney health</td>
<td>eGFR: >90 mL/min/1.73m²; Creatinine: 0.6–1.2 mg/dL</td>
</tr>
<tr>
<td>🧪 Uric Acid</td>
<td>A waste product formed from the breakdown of purines; high levels may indicate metabolic or kidney dysfunction.</td>
<td>Serum uric acid levels</td>
<td>Linked to gout, hypertension, insulin resistance, and increased cardiovascular risk</td>
<td>Men: 2.5–6.0 mg/dL (<5 mg/dL is optimal); Women: 1.5–6.0 mg/dL (2–4 mg/dL is optimal)</td>
</tr>
<tr>
<td>🦴 Bone Mineral Density (BMD)</td>
<td>The concentration of minerals in the bones, indicating bone strength and density.</td>
<td>DEXA scan results</td>
<td>Assessment of bone health and risk of osteoporosis</td>
<td>T-score: >-1 (normal); -1 to -2.5 (osteopenia); <-2.5 (osteoporosis)</td>
</tr>
<tr>
<td>🍺 Liver Function Tests</td>
<td>Measures enzymes and proteins in the blood.</td>
<td>ALT, AST, ALP, bilirubin</td>
<td>Liver health assessment</td>
<td>ALT: 7–55 U/L (7–17 U/L is optimal); AST: 8–48 U/L (8–17 U/L is optimal); ALP: 44–147 U/L</td>
</tr>
<tr>
<td>🍊 Vitamin and Mineral Levels</td>
<td>Concentrations of essential vitamins and minerals in the blood.</td>
<td>Vitamin D, calcium, iron</td>
<td>Nutritional status and deficiencies</td>
<td>Vitamin D: 20–50 ng/mL (40–60 ng/mL is optimal); Calcium: 8.5–10.2 mg/dL; Iron: 60–170 µg/dL</td>
</tr>
<tr>
<td>⚖️ Hormone Levels</td>
<td>Concentrations of specific hormones in the body.</td>
<td>Thyroid hormones (T3, T4), cortisol, estrogen</td>
<td>Endocrine function assessment</td>
<td>T3: 100–200 ng/dL; T4: 5–12 µg/dL; Cortisol (morning): 6–23 µg/dL</td>
</tr>
<tr>
<td>🧬 Genetic Markers</td>
<td>DNA sequences associated with specific health conditions.</td>
<td>BRCA1/BRCA2 for breast cancer risk</td>
<td>Genetic predisposition to certain diseases</td>
<td>N/A</td>
</tr>
</tbody>
</table>
</div>
<h3 id="biometrics">Biometrics</h3>
<p>Biometrics such as heart rate, blood pressure, and body temperature are essential for monitoring ongoing health and detecting changes that might indicate health issues. Regular monitoring helps in managing chronic conditions effectively. For example, tracking cholesterol levels can help manage the risk of cardiovascular diseases.</p>
<h4>Optimizing Physical Training</h4>
<p>Biometric data, such as heart rate variability and oxygen saturation, can help optimize training programs by tailoring intensity and recovery periods to individual needs. This enhances athletic performance while reducing the risk of injury or overtraining.</p>
<blockquote class="info">
<h5>Getting Your Biometric Results</h5>
<p>Wearable devices such as a Garmin, Coros, Apple Watch, FitBit, Whoop, Oura Ring, etc. can measure most biometrics.</p>
</blockquote>
<blockquote class="recommendation">
<h5>Recommended Biometric Device</h5>
<p>For the best value, convenience, and quality, I recommend the <a class="internal" href="/shop/#biometrics">RingConn smart ring</a>. With a long battery life and comprehensive tracking of sleep, stress, activity, and detailed biometrics (HRV, SpO2, skin temperature, etc.), it's a powerful tool in a compact form. The clincher? No subscription fees. It's the device I personally use.</p>
</blockquote>
<h4>Biometrics for Optimal Health</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Biometric</th>
<th>Definition</th>
<th>Examples</th>
<th>Relevance</th>
<th>Optimal Range</th>
</tr>
</thead>
<tbody>
<tr>
<td>🩺 Blood Pressure</td>
<td>The pressure of blood in the circulatory system, crucial for cardiovascular health.</td>
<td>Systolic and diastolic blood pressure</td>
<td>Hypertension (high blood pressure) diagnosis and management</td>
<td>Systolic: <120 mmHg; Diastolic: <80 mmHg</td>
</tr>
<tr>
<td>💓 Heart Rate</td>
<td>The number of heartbeats per minute.</td>
<td>Resting heart rate, heart rate variability</td>
<td>Cardiovascular health and fitness</td>
<td>Resting: 60–100 BPM and 40–60 BPM for athletes. HRV: >50 ms</td>
</tr>
<tr>
<td>🏃♂️ Physical Activity</td>
<td>Measurement of body movements and activity levels.</td>
<td>Steps per day, active minutes, distance covered</td>
<td>Fitness and activity level assessment</td>
<td>4,000 steps a day to reduce risk of any cause. 10,000 steps/day goal</td>
</tr>
<tr>
<td>💤 Sleep Quality</td>
<td>Duration and quality of sleep.</td>
<td>Sleep duration, sleep stages</td>
<td>Sleep health and disorders</td>
<td>7–9 hours/night</td>
</tr>
<tr>
<td>📐 Body Measurements</td>
<td>Physical dimensions and composition of the body.</td>
<td>Height, weight, body mass index (BMI), body fat percentage</td>
<td>General health, obesity assessment</td>
<td>BMI: 18.5–24.9; Body fat: Males: 10–20%, Females: 18–28%</td>
</tr>
<tr>
<td>📏 Waist-to-Height Ratio (WC/HT)</td>
<td>Ratio of waist circumference to height, an indicator of body fat distribution.</td>
<td>Waist circumference / Height = WC/HT ratio (in " or cm)</td>
<td>Assessment of cardiovascular risk and metabolic health</td>
<td>Optimal: <0.5</td>
</tr>
<tr>
<td>🩸 Oxygen Saturation</td>
<td>The level of oxygen in the blood.</td>
<td>SpO2 levels</td>
<td>Respiratory and cardiovascular health</td>
<td>95–100%</td>
</tr>
<tr>
<td>💪 Muscular Strength</td>
<td>The ability of muscles to exert force.</td>
<td>Grip strength, one-rep max</td>
<td>Strength and functional fitness</td>
<td>Varies by age and sex</td>
</tr>
<tr>
<td>✊ Grip Strength</td>
<td>The force exerted by the hand muscles.</td>
<td>Hand grip dynamometer</td>
<td>Indicator of overall muscle strength and health</td>
<td>Men: >105 lbs (47.6 kg); Women: >57 lbs (25.9 kg)</td>
</tr>
<tr>
<td>🌡️ Body Temperature</td>
<td>The body's temperature.</td>
<td>Core body temperature</td>
<td>Fever detection, metabolic health</td>
<td>36.1–37.2°C (97–99°F)</td>
</tr>
<tr>
<td>🌬️ Respiratory Rate</td>
<td>The number of breaths taken per minute.</td>
<td>Resting respiratory rate, peak flow rate</td>
<td>Respiratory health</td>
<td>12–20 breaths/min</td>
</tr>
<tr>
<td>🤸♂️ Flexibility</td>
<td>The range of motion available at a joint.</td>
<td>Sit-and-reach test, goniometer measurements</td>
<td>Functional mobility and injury prevention</td>
<td>Varies by age and sex</td>
</tr>
</tbody>
</table>
</div>
<h3 id="biological-age">Biological Age</h3>
<p>The year of your birth marks the beginning of your chronological age. However, your age doesn't necessarily reflect your health or vitality.</p>
<p>Biological age, on the other hand, provides a more accurate representation of an individual's physiological condition. It is an estimate of the age at which one's body is functioning, based on various biomarkers and biometrics. These indicators reveal the state of one's health on a cellular level and include metrics such as blood pressure, cholesterol levels, blood glucose levels, and waist-to-height ratio. These metrics look at cardiovascular health, diabetes risk, heart health, and obesity-related health risks, all markers of aging.</p>
<p>Maintaining a youthful biological age involves strategies that support cellular preservation and repair. These strategies include:<p>
<ul>
<li><strong>Nutrition:</strong> A diet rich in whole foods, <a class="internal" href="#antioxidants">antioxidants</a>, and anti-inflammatory ingredients supports cellular health and reduces oxidative stress.</li>
<li><strong>Exercise:</strong> Regular physical activity enhances cardiovascular function, muscle strength, and metabolic health.</li>
<li><strong>Sleep:</strong> Quality sleep is essential for cellular repair and overall health. It aids in memory consolidation, hormone regulation, and immune function.</li>
<li><strong>Fasting:</strong> <a class="internal" href="#fasting">Intermittent fasting</a> and the <a class="internal" href="#fasting-mimicking-diet">fasting-mimicking diet</a> has been shown to promote cellular repair processes, reduce inflammation, and improve metabolic health.</li>
</ul>
<p>The below calculator gives an <em>estimate</em> of your biological age against your chronological age, based on your current <a class="internal" href="#biomarkers">biomarkers</a> and <a class="internal" href="#biometrics">biometrics</a>.</p>
<form name="bio_age_calc" class="calculator">
<h3 id="biological-age-calculator"><span class="badge">SSF</span> Biological Age Calculator <span class="badge yellow-2">Experimental</span></h3>
<label for="age">Age</label>
<input type="text" class="tiny" name="age" maxlength="3" id="chrono_age">
<fieldset>
<legend>Blood Pressure</legend>
<label for="systolic">Systolic (mmHg)</label>
<input type="text" class="tiny" name="systolic" maxlength="3" id="systolic"><br>
<label for="diastolic">Diastolic (mmHg)</label>
<input type="text" class="tiny" name="diastolic" maxlength="3" id="diastolic">
</fieldset>
<fieldset>
<legend>Blood Glucose</legend>
<label for="a1c">Hemoglobin A1c (%)</label>
<input type="text" class="tiny" name="a1c" maxlength="4" id="a1c">
</fieldset>
<fieldset>
<legend>Lipid Profile (mg/dL or mmol/L)</legend>
<label for="hdl">HDL Cholesterol</label>
<input type="text" class="tiny" name="hdl" maxlength="3" id="hdl"><br>
<label for="triglycerides">Triglycerides</label>
<input type="text" class="tiny" name="triglycerides" maxlength="3" id="triglycerides">
</fieldset>
<fieldset>
<legend>Body Measurements (WC/HT)</legend>
<div>
<input type="radio" name="units" value="imperial" id="imperial" checked onclick="swapUnits()">
<label for="imperial">🇺🇸 Imperial</label>
<input type="radio" name="units" value="metric" id="metric" onclick="swapUnits()">
<label for="metric">🇪🇺 Metric</label>
</div>
<div id="imperial_fields">
<p><strong>Waist Circumference</strong></p>
<input type="text" class="tiny" name="waist_inches" maxlength="5" id="waist_inches">
<label for="waist_inches">inches</label>
<p><strong>Height</strong></p>
<input type="text" class="tiny" name="height_feet" maxlength="2" id="height_feet">
<label for="height_feet">feet</label>
<input type="text" class="tiny" name="height_inches" maxlength="2" id="height_inches">
<label for="height_inches">inches</label>
</div>
<div id="metric_fields" style="display: none;">
<p><strong>Waist Circumference</strong></p>
<input type="text" class="tiny" name="waist_cm" maxlength="5" id="waist_cm">
<label for="waist_cm">cm</label>
<p><strong>Height</strong></p>
<input type="text" class="tiny" name="height_cm" maxlength="5" id="height_cm">
<label for="height_cm">cm</label>
</div>
</fieldset>
<button name="Get Result" type="button" onclick="get_bio_age()">Get Result</button>
<div class="results">
<h5>Biological Age</h5>
<input class="tiny" type="text" id="result_bio_age" name="result_bio_age" maxlength="4" aria-describedby="result_bio_age" disabled>
<label for="result_bio_age">Years</label>
</div>
</form>
</div>
</section>
<section class="dynamic-load" data-section="sleep">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#health-and-wellness" title="Health and Wellness" class="icon body-1-3">Health and Wellness</a></li>
<li>Sleep</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="sleep">Sleep <span class="badge red">M³ Model</span><a class="icon copy-link" href="#sleep">Copy Link</a></h2>
<blockquote class="quote">The best bridge between despair and hope is a good night's sleep.
<cite>E. Joseph Cossman</cite>
</blockquote>
<blockquote>Sleep is crucial for maintaining healthy eating habits and supporting physical activity. By regulating appetite, it helps control hunger and fullness cues, which can prevent overeating. Additionally, adequate sleep provides the energy necessary for effective workouts.</blockquote>
<h3 id="optimizing-sleep">Optimizing Sleep</h3>
<p><strong>Circadian Rhythms:</strong> A component of chronobiology, <a href="https://pubmed.ncbi.nlm.nih.gov/16336035/" title="The human circadian system in normal and disordered sleep">circadian rhythms</a> are a fundamental biological process in all humans, including in our own microbiomes. They affect numerous physiological processes, including:</p>
<ul>
<li>Sleep-wake cycles</li>
<li>Hormone production</li>
<li>Body temperature regulation</li>
<li>Metabolism</li>
<li>Cognitive function</li>
</ul>
<p>An essential part of circadian rhythms is the need for sleep. While diet and exercise are vital for fitness, longevity, and well-being, sleep plays an equally important role, if not a more crucial one.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>The transition to Daylight Saving Time (DST), particularly in spring when we "spring forward" and lose an hour of sleep, is associated with an increased risk of <a href="https://pubmed.ncbi.nlm.nih.gov/29461606" title="Daylight saving time and myocardial infarction">heart attacks by about 24%</a>. This effect is typically observed in the days immediately following the time change.</p>
</blockquote>
<p><strong>Benefits:</strong> A good night's sleep is the tide that lifts all boats. Sleep helps with <a href="http://www.ncbi.nlm.nih.gov/pubmed/18295089" title="Sleep, recovery, and performance">recovery</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/21550729" title="Sleep and muscle recovery">muscle growth</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23946713" title="Sleep influences next day exercise">performance</a>, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2902103/" title="Impact of sleep and its disturbances">well-being</a>, and <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3980112/" title="Sleep for cognitive enhancement">mental health</a>. With proper sleep, you will better preserve muscle mass and burn fat, as well as have properly regulating hormones, including testosterone.</p>
<p><strong>How Much Sleep?:</strong> Despite the demands, challenges, and environment of modern life, conventional advice suggests that it is crucial to get <a href="http://www.ncbi.nlm.nih.gov/books/NBK11108/" title="Why Do Humans and Many Other Animals Sleep?"><strong>7–8 hours</strong></a> of sleep each night with teenagers needing up to 9 hours, which is concerning to note. However, research indicates that <a href="https://pubmed.ncbi.nlm.nih.gov/11825133/" title="Mortality associated with sleep duration and insomnia">optimal sleep</a> for adults may actually be closer to <strong><a href="https://pubmed.ncbi.nlm.nih.gov/14998237/" title="Self-reported sleep duration as a predictor of all-cause mortality">7 hours</a></strong> per night, though this depends on genetics. Interestingly, nonindustrialized populations, which do not rely on modern demands, alarm clocks, or strict schedules, naturally and comfortably average only <a href="https://pubmed.ncbi.nlm.nih.gov/28063234/" title="Hadza sleep biology: Evidence for flexible sleep-wake patterns in hunter-gatherers">6.25 hours</a> of sleep per night. Note that whether this pattern holds true in colder climates with highly variable daylight remains unclear.</p>
<p><strong>Circadian Rhythm and Your Chronotype:</strong> Your body's circadian rhythm, the internal 24-hour clock, demands regularity like clockwork: wake up and go to sleep at <a href="http://www.ncbi.nlm.nih.gov/pubmed/19910503" title="Quantity and quality of sleep and incidence of type 2 diabetes"><strong>the same time</strong></a> every single night, no matter if it is the weekday or the weekend. Circadian rhythms can be shifted, only by an hour per night, if moving to a different time zone (i.e., "jet lag"). However, here's the crucial nuance: each one of us has a chronotype: the natural in-born tendency to be a "morning lark" or a "night owl," or somewhere in between. You are virtually bound to this unchangeable chronotype, whether you like it or not. This means that if you're a morning lark, staying up late could be hazardous to your health. Similarly, if you're a night owl, waking up early for work or school could be detrimental to your well-being. Most of us are naturally able to determine our own ideal sleep and wake-up times. Keep in mind, one's chronotype may not be congruent with their partner's.</p>
<p><strong>Rest, Not Digest:</strong> After maintaining a consistent sleep schedule, the second most important factor for sleep quality is avoiding food for at least <strong>3–4 hours</strong> before bedtime. The earlier, the better. Also, most of your calories should be consumed during breakfast and lunch, and less during dinner (this can be challenging, especially in social situations). This allows the body to transition from digestion to sleep preparation, preventing disruptions that occur when the body focuses on digesting instead of resting. Eating too close to bedtime can raise core body temperature due to the metabolic process and can contribute to nighttime sweating. It may also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/" title="Effects of Diet on Sleep Quality">impair</a> sleep by elevating glucose levels, which affects sleep quality, especially since melatonin impairs glucose control. As a result, even with 8 hours of sleep, you may wake up feeling exhausted. For optimal rest, it's best to stop eating earlier to maintain a lower core temperature and avoid issues like acid reflux. If you must eat, a small fibrous snack, like an apple, is less likely to impact sleep quality.</p>
<p><strong>Less Sleep, More Cravings:</strong> If you sleep less than 6 hours a night, ghrelin, the "hunger hormone," <a href="http://www.ncbi.nlm.nih.gov/pubmed/18564298" title="A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men">increases</a>. This leads to appetite cravings and <a class="internal" href="#bad-foods">overeating</a>, often with a notable <a href="https://pubmed.ncbi.nlm.nih.gov/23922121/" title="The impact of sleep deprivation on food desire in the human brain">bias towards junk food</a>, akin to having the "munchies". This implies willpower decreases after a poor night's sleep.</p>
<p><strong>Biometrics:</strong> Using a <a class="internal" href="#biometrics">biometric</a> wearable device is an excellent way to gain insight into sleep patterns and important vitals. Note how the types of food you eat and how late you eat affect sleep, as well as the quality and quantity of exercise, and the impact of stimulants such as caffeine, alcohol, and cannabis on sleep quality and other vitals such as resting heart rate (RHR). A poor night's sleep <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7680518/" title="The Association of Sleep Duration and Quality with Heart Rate Variability and Blood Pressure">negatively affects</a> <a class="internal" href="#heart-rate-variability">heart rate variability</a> (HRV), heart rate, and blood pressure.</p>
<p><strong>Wind Down, Sleep Fast:</strong> Before going to bed, spend <strong>1 hour</strong> winding down. Avoid all screen time, work, arguments, or any stimulating or stressful activities. Instead, use this time to chat, read, journal, take a walk, have a bath, meditate, or engage in any relaxing and calming activity. This promotes falling asleep more quickly.</p>
<p><strong>Brain Cleansing:</strong> The brain has a cleansing/pruning system called the glymphatic system, which amplifies during during deep sleep. It washes away beta amyloid, which is a toxic protein, in order to protect and preserve our brain health from ailments such as dementia.</p>
<p><strong>Deep Sleep:</strong> Deep sleep releases growth hormone and decreases cortisol levels, strengthens and organizes memories, restores and repairs cells and tissues, replenishes energy stores in the body, and enhances immune function and defense against illness. While the first part of our sleep largely consists of deep sleep, REM sleep often occurs during the latter part of our sleep. When under both physical and mental stress, the body tends to prioritize deep sleep.</p>
<p><strong>REM Sleep:</strong> REM sleep helps with daily emotional regulation and recognition, problem solving, creativity, cognitive functioning, and is crucial for memory consolidation. We would not function or survive without REM sleep. REM sleep is reduced or suppressed when the body goes through chronic stress.</p>
<p><strong>Hydration:</strong> Ideally, hydration should be addressed throughout the day, at least two hours before bedtime. However, a cup of water or caffeine-free tea is fine as long as it does not interrupt the sleep cycle due to a full bladder. However, going to the bathroom once a night is fine, as long as you can fall back asleep relatively quickly.</p>
<p><strong>Caffeine:</strong> Caffeine, a stimulant found in coffee, black tea, and green tea, is best consumed at least 90–120 minutes <em>after</em> waking to support <a href="https://pubmed.ncbi.nlm.nih.gov/20970005/" title="The cortisol awakening response in context">natural cortisol rhythms</a>. Caffeine should also be avoided at least six hours before bedtime, as coffee has a half-life of <a href="https://www.ncbi.nlm.nih.gov/books/NBK223808/" title="Pharmacology of Caffeine">5–6 hours</a> and a quarter-life of approximately 10–12 hours, both of which can affect sleep architecture. The <em>timing</em> and <em>amount</em> of consumption both affect how much caffeine remains in your system over time, however, when you stop consuming caffeine is far more important than how much caffeine you consume. While individual sensitivity to caffeine varies, the main reason to avoid caffeine after noon is that it counteracts the brain's neuromodulator called adenosine, which is what makes us feel sleepy.</p>
<p><strong>Alcohol and Sleeping Pills:</strong> While alcohol is a sedative (sedation is <em>not</em> sleep), alcohol tends to fragment the sleep patterns and suppresses REM sleep. It is advisable to avoid alcohol at least <a href="https://www.sleephealthfoundation.org.au/pdfs/CaffeineAlcohol-0713.pdf" title="Caffeine, alcohol, and sleep">4 hours</a> before bedtime. Like alcohol, sleeping pills are sedatives and can be addictive. Their use, even for treating insomnia, has been associated with a significantly <a href="https://pubmed.ncbi.nlm.nih.gov/22371848/" title="Hypnotics' association with mortality or cancer">increased risk</a> of mortality.</p>
<p><strong>Sleeping Positions:</strong> Side-lying, especially on the left side in a semi-fetal position, is the most beneficial for heart function and breathing. Right-side lying may be preferable for managing acid reflux. Either side is generally better than sleeping on your back, which can encourage mouth breathing and, consequently, snoring. Safely taping the mouth vertically with 0.5 × 1 inch (1.25 × 2.5 cm) micropore tape may promote nasal breathing, reduce snoring, and support deeper, more restorative sleep.</p>
<p><strong>Exercise and Recovery:</strong> While regular exercise helps <a href="https://pubmed.ncbi.nlm.nih.gov/8726346/" title="The effects of acute and chronic exercise on sleep. A meta-analytic review">sleep quality</a> and <a href="https://www.sciencedirect.com/science/article/abs/pii/S1755296611000317" title="Association between objectively-measured physical activity and sleep">reduced risk</a> of daytime sleepiness, avoid vigorous physical activity just before bedtime. Such activity activates the body's sympathetic response ("fight-or-flight"), making it harder to fall asleep. After weight training, ideally earlier in the day, each muscle group requires at least <a href="http://www.ncbi.nlm.nih.gov/pubmed/12741861" title="A practical protocol for testing muscular endurance recovery">48 hours</a> to repair, recover, and grow. Therefore, muscles in the same group should not be trained on consecutive days.</p>
<blockquote class="reading">
<h5>Further Reading</h5>
<p><a href="https://amzn.to/3D1YKZy" title="Why We Sleep"><em>Why We Sleep</em></a> by Matthew Walker is an <em>eye-opening</em> book on the importance of sleep.</p>
</blockquote>
<blockquote class="quote">Sleep that knits up the ravell’d sleave of care,<br>
The death of each day’s life, sore labour’s bath,<br>
Balm of hurt minds, great nature’s second course,<br>
Chief nourisher in life’s feast.<br>
<cite>Shakespeare, Macbeth</cite>
</blockquote>
<h3 id="sleeping-environment">Sleeping Environment</h3>
<p>The ideal sleeping environment is one that is cooler than the day time temperature, and dark. The <strong>ideal room temperature is about 18ºC (65ºF)</strong> on average. The brain and body drops their core body temperature by 1ºC (2–3ºF) during sleep. The room should also be as dark as possible, because darkness triggers the sleep hormone, melatonin. Consider investing in blackout curtains or a sleeping mask.</p>
<p>Artificial (blue) light, which <a href="https://pubmed.ncbi.nlm.nih.gov/25705578/" title="Melatonin, the Hormone of Darkness">suppresses melatonin</a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/26791323/" title="The association between social media use and sleep disturbance among young adults">social media use</a> before bed leads to issues in falling asleep and general sleep. Instead, to help with falling asleep, try reading a book with minimal soft light, or with front lighting, such as those found in e-readers, or <a class="internal" href="#mindfulness-meditation">meditate</a>, or visualize a peaceful walk through nature.</p>
<p>Unless you can wake up naturally at the same time, wake up to a reliable alarm. Never hit the snooze button, as maintaining consistent hours and priming your body to wake up at the same time is essential. Open the curtains and turn on the lights to quickly adjust to daytime mode. Avoid checking the time before your alarm goes off, as this habit can consistently interrupt your sleep.</p>
<h3 id="falling-asleep">Falling Asleep</h3>
<h4>Naps and Siestas</h4>
<p>For adults, if you <em>regularly</em> struggle to get 6 or more hours of sleep, <em>avoid</em> taking a nap during the day in order to build enough adenosine ("sleepiness") for a proper night's sleep. If you regularly get 6–7 hours of sleep, a siesta of 60–90 minutes of sleep in the afternoon during the postprandial window ("afternoon post-meal") can be beneficial. Ensure that siestas do not last past 2:00 p.m. Alternatively, a short 20 minute nap can give you a few hours of <a href="http://www.ncbi.nlm.nih.gov/pubmed/21075238" title="The effects of napping on cognitive functioning">improved cognitive performance</a>.
<h4>Getting Sleepy</h4>
<p>A warm shower or bath before bed may help you <a href="https://pubmed.ncbi.nlm.nih.gov/31102877/" title="Before-bedtime passive body heating by warm shower or bath to improve sleep">fall asleep</a> sooner.</p>
<p>Other than the tried-and-true method of reading a book or dedicated e-reader, if you still have trouble falling asleep, these other methods may work for you:</p>
<ul>
<li>Blink 100–200 times, to make your eyelids feel "heavy."</li>
<li>Do you feel any of your muscles tense? Relax them.</li>
<li>Feeling anxious or active? Take slow and <a class="internal" href="#deep-breathing">deep breaths</a>. This will help relax you.</li>
<li>With your eyes closed, imagine that you are in a pitch black hammock in the pitch black night.</li>
<li>Imagine you are engaging in a quiet, peaceful, and relaxing activity that you enjoy doing.</li>
</ul>
<h4>Barriers to Restful Sleep</h4>
<p>Some challenges to achieving quality sleep are not easy to fix. These include menopause, sleep apnea, insomnia, PTSD, restless leg syndrome (RLS) shift work, jet lag, chronic pain, and illness. Such limitations can often be mitigated through environmental changes, counselling, or adaptations.</p>
<blockquote class="caution">
Insomnia and sleep apnea are conditions that require treatment by a medical professional.
</blockquote>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>For the first thirty or so years of my life, I've struggled with falling asleep or have frequently woken up in the middle of the night. Now the only time I wake up is due to external interruptions. I've created my optimal sleeping environment: as dark, cool, and quiet as possible, with a comfortable (buckwheat) pillow, (hard) mattress, and (heavy) blanket. I fall asleep after a brief amount of time reading on my e-ink screen device. I wake up at the same time every morning, almost no exceptions. While a sleeping mask is indispensable at keeping light out, cold showers a few hours before bed relaxes me enormously. Not eating or hydrating for at least three hours before bed has been a game changer. These combination of factors give me the best possible sleep.</p>
</blockquote>
<h3 id="sleeping-surfaces">Sleeping Surfaces</h3>
<p>While we're very adaptable to where we sleep, comfortable surfaces can help us sleep well. Quality bedding is a sound investment, especially since we spend about 1/3 of our life sleeping.</p>
<p>Research has shown that a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8655046/" title="What type of mattress should be chosen to avoid back pain and improve sleep quality?">medium-firm mattress</a> is optimal for most people not only for comfort, but also for alleviating or preventing back pain.</p>
<h5>Conventional Mattresses</h5>
<p>There are a few different types of mattresses, including box spring, memory foam, and latex. Each type has their pros and cons, and should be considered for your personal and life preference:</p>
<ul>
<li><strong>Box spring:</strong> The most cooling type due to the volume of the mattress mostly being air, however the springs may feel noticeable and will eventually lose its springiness over time.</li>
<li><strong>Memory foam:</strong> Inexpensive, conforms to the body, and has low motion transfer. However, the mattress runs hot – even with the short-lived "cooling gel". The mattress will eventually compress due to long term use.</li>
<li><strong>Latex:</strong> Breathable and cooling, durable and long-lasting, customizable, and eco-friendly. Since the material is springy for an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310954/" title="Effects of Mattress Material on Body Pressure Profiles in Different Sleeping Postures">even distribution of pressure</a>, it also has a high degree of motion transfer.</li>
</ul>
<h4>Minimalist Sleep: Ground-Level Comfort</h4>
<p>There is another potentially more desirable and inexpensive option that is common in East Asia and parts of South Asia: the floor. They lay on a sleeping mat or futon such as the Japanese shikibuton, Thai kapok, and Korean yo, and can also be folded and stored away to save space.</p>
<p>Since hot air rises, the floor is also the coolest area. It takes about two nights to a few weeks to adjust to floor sleeping from a Western mattress. Floor sleeping is not recommended for stomach sleepers, pregnant women, or persons with limited mobility.</p>
<p>Along with improved sleep quality, floor sleeping has been consistently reported to improve the back, joints, and posture, however these anecdotes have been not been thoroughly researched by the West. If there is any validity to the claims of floor sleeping, it does not appear to be a detriment since the life expectancies of the Japanese and Koreans are among <a href="https://en.wikipedia.org/wiki/List_of_countries_by_life_expectancy" title="List of countries by life expectancy">the highest in the world</a>.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I've tried a makeshift type of shikibuton for at least a month by laying down a sleeping bag and duvet cover on the floor and sleeping on top of them. It is the firmest surface I've ever slept on. Surprisingly, I experienced the best sleep and comfort I've ever had (after a couple of nights of adjustment). Falling asleep was also consistently faster. Given that I'm occasionally prone to intermittent back pain, it has been incredible for my back, and my joints have noticeably felt less stiff. I personally find this choice to be an intriguing and meaningful alternative to Western bedding.</p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="rest-and-recovery">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#health-and-wellness" title="Health and Wellness" class="icon body-1-3">Health and Wellness</a></li>
<li>Rest and Recovery</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="rest-and-recovery">Rest and Recovery<a class="icon copy-link" href="#rest-and-recovery">Copy Link</a></h2>
<blockquote>While <a class="internal" href="#sleep">sleep</a> is the ultimate form of physical rest and recovery, there are other ways to be physically rejuvenated and well-rested.</blockquote>
<h3 id="cold-showers">Cold Showers</h3>
<p>Cold showers is a component of hormetic stress and <a href="https://en.wikipedia.org/wiki/Hydrotherapy" title="Wikipedia article on hydrotheraphy">hydrotherapy</a>. It follows the concept of hormesis, which activates repair mechanisms, and boosts mitochondrial function, improving cellular health and reducing inflammation. Cold showers <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/" title="The Effect of Cold Showering on Health and Work">improve immunity</a> and decrease sickness, especially when <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/" title="The Effect of Cold Showering on Health and Work">combined with exercise</a>. Cold showers also help improve <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/" title="Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body">blood flow and the management of pain, fatigue, and anxiety</a>. Mental discipline is also strengthened by subjecting yourself to small forms of adversity, and it can momentarily dissolve the ego.</p>
<p>A cold shower can be conducted either by immersing yourself from warm water to the coldest setting that you can tolerate, or going straight to the coldest temperature that you can tolerate. Benefits can be achieved after only 30 seconds.</p>
<p>For most people, cold showers are better taken in the morning as evening cold showers may raise core temperature, when the circadian rhythm seeks to lower it to initiate sleep.</p>
<h3 id="saunas">Saunas</h3>
<p>Like cold showers, saunas are a type of heat therapy, particularly popular in Finland. Saunas provide another example of hormesis, where the increased production of <a href="https://journals.aai.org/jimmunol/article/193/12/5765/108806/Functions-of-Heat-Shock-Proteins-in-Pathways-of" title="Functions of Heat Shock Proteins in Pathways of the Innate and Adaptive Immune System">heat shock proteins</a> helps repair damaged cells and improve resilience. Saunas offer multiple health benefits, including <a href="https://pubmed.ncbi.nlm.nih.gov/28905164/" title="Sauna bathing reduces the risk of respiratory diseases">improved immunity</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/29048215/" title="Sauna exposure leads to improved arterial compliance">enhanced blood flow</a>, and better management of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7995101/" title="High fitness levels, frequent sauna bathing and risk of pneumonia in a cohort study">pain, fatigue</a>, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext" title="Cardiovascular and Other Health Benefits of Sauna Bathing">anxiety</a>. Saunas can aid in muscle recovery and reduce muscle soreness <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493260/" title="Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men">after exercise</a>.</p>
<p>Before entering a sauna, hydrate well, shower, and wear a towel or light clothing. Start with 5–10 minutes if you are new to saunas, while 15–20 minutes is recommended. If you feel dizzy or uncomfortable, leave immediately. After leaving the sauna, cool down for at least 10–15 minutes. Shower with cool water and rehydrate. Beginners can go 1–2 times per week, while regular users can go 3–4 times a week.</p>
<h3 id="injuries">Injuries, Soreness, and Illness</h3>
<blockquote class="caution">
If you have persistent muscle or tendon pain, it is recommended to see a licensed physiotherapist. Early intervention can prevent the pain from worsening and help avoid long-term complications. Don't ignore the pain, as it may lead to chronic issues that could significantly impact your mobility and quality of life.
</blockquote>
<p>If you are sick, it is advisable to rest until you are fully recovered before engaging in exercise, unless you are able to do light cardio. Pushing through illness can prolong recovery and worsen symptoms.</p>
<p>Experiencing muscle soreness after a workout is <a href="http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness" title="Delayed onset muscle soreness (DOMS)">normal</a>, and it is typically a sign of muscle adaptation and growth called delayed onset muscle soreness (DOMS). However, if you experience sharp or severe pain, this may indicate an injury. In such cases, consult with a doctor and avoid exercises that aggravate the pain.</p>
<p>For permanent injuries, age-related conditions such as arthritis, or motor movement disabilities, it is crucial to work under the guidance of a doctor or qualified professional. They can help develop a safe and effective exercise routine. Some injuries or disabilities may require specialized equipment or footwear to accomodate physical abilities and prevent further injury.</p>
<h3 id="activity-level">Activity Level <span class="badge red">M³ Model</span></h3>
<p>Active individuals <a href="http://www.ncbi.nlm.nih.gov/pubmed/20216465" title="Physical activity and food consumption in high- and low-active inbred mouse strains">require more calories</a> to <a class="internal" href="#weight-management">balance</a> their higher energy expenditure, while sedentary individuals need fewer. However, overeating is more often driven by <a class="internal" href="#bad-foods">poor dietary choices</a> and lack of sleep than by activity level.</p>
<p>If you've been exercising on a nearly daily basis and, despite proper sleep and nutrition, you feel unusually sluggish or tired, that's your body telling you that you need to take a day off to recover. You may get a significant performance boost the following day.</p>
</div>
</section>
<section class="dynamic-load" data-section="stress-and-mental-health">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#health-and-wellness" title="Health and Wellness" class="icon body-1-3">Health and Wellness</a></li>
<li>Stress and Mental Health</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="stress-and-mental-health">Stress and Mental Health<a class="icon copy-link" href="#stress-and-mental-health">Copy Link</a></h2>
<h3 id="stress-management">Stress Management</h3>
<blockquote>Stress management is crucial for overall health and longevity.</blockquote>
<p><strong>Poor Sleep:</strong> Poor sleep <a href="https://www.ncbi.nlm.nih.gov/pubmed/9415946" title="Sleep loss results in an elevation of cortisol levels the next evening">elevates a stress hormone</a> called coritsol, which can lead to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/" title="Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight">increased food cravings</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253931/" title="High cortisol levels are associated with low quality food choice in Type 2 Diabetes">poor dietary choices</a>.
<p><strong>Chronic Stress:</strong> <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0192827">Chronic stress</a> exacerbates existing health issues such as <a href="http://www.pnas.org/content/100/20/11696.abstract" title="Chronic stress and obesity: A new view of comfort food">obesity</a>, <a href="http://www.nature.com/npp/journal/v33/n1/abs/1301574a.html" title="Stress, Depression, and Neuroplasticity">depression, anxiety</a>, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128619/" title="Chronic insomnia and stress system">sleep disturbances</a>, <a href="http://www.nature.com/nrcardio/journal/v9/n6/full/nrcardio.2012.45.html" title="Stress and cardiovascular disease">heart disease</a>, and even <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940459/" title="Prevalence of Prediabetes and Abdominal Obesity Among Healthy-Weight Adults">independently of obesity</a>, <a href="http://www.med.upenn.edu/timm/documents/OzcanHotamisligilScience04ERStress.pdf" title="Endoplasmic Reticulum Stress Links Obesity, Insulin Action, and Type 2 Diabetes">type 2 diabetes</a>. It also <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3844163/" title="Accelerated Aging during Chronic Oxidative Stress">accelerates aging</a> and can lead to <a href="http://www.socialnetwork.hu/cikkek/KoppRethelyi.pdf" title="Chronic stress and premature mortality">premature death</a>. Stress also alters the <a class="internal" href="#gut-microbiome">gut microbiome</a>.</p>
<p><strong>Acute (Intermittent) Stress:</strong> However, not all stress is detrimental. Positive <em>acute</em> stress, like that from intense workouts, <a class="internal" href="#benefits-of-exercise">promotes</a> muscle strengthening and growth. This is an example of hormesis, the idea that low levels of stress can stimulate beneficial adaptive responses in the body. In the case of exercise, the stress triggers repair processes that enhance cell function and overall health. However, it is important to note that this benefit is dose-, intensity-, and duration-dependent. Other types of acute stress include fasting, heat or cold therapy, and some types of psychological stress, such as puzzles and quizzes, in order to build resilience.</p>
<p><strong>Eustress vs. Distress:</strong> Eustress is a positive type of stress that boosts performance, motivation, and well-being. It comes from challenges that feel achievable and rewarding, like pursuing a passion or training for a race. Without eustress, low-stress situations can lead to boredom and stagnation—often precursors to depression. In contrast, distress is a negative type of stress that causes anxiety, frustration, and helplessness, such as losing a job or feeling overwhelmed.</p>
<p><strong>Relationships:</strong> We are social creatures, and our mental health is closely tied to our sense of belonging within groups. Social isolation and loneliness <a href="https://journals.sagepub.com/doi/10.1177/1745691614568352" title="Loneliness and Social Isolation as Risk Factors for Mortality">can heighten stress</a> and depression, making social relationships and community ties essential.</p>
<p><strong>Reducing Stress:</strong> <a class="internal" href="#exercise">Exercise</a> is one of the <a href="http://informahealthcare.com/doi/abs/10.3109/03009749609069212" title="Effects of Aerobic Exercise Versus Stress Management Treatment in Fibromyalgia">most effective</a> natural methods for <a href="http://www.sciencedirect.com/science/article/pii/S027273589900032X" title="Effects of physical exercise on anxiety, depression, and sensitivity to stress">reducing chronic stress</a>, as well as alleviating <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/" title="The Benefits of Exercise for the Clinically Depressed">depression</a> and <a href="http://www.sciencedirect.com/science/article/pii/S0166432811003998" title="Exercise prevents sleep deprivation-associated anxiety-like behavior in rats">anxiety</a>. As Juvenal (55–138 AD) aptly stated, "A sound mind in a healthy body." <a class="internal" href="#deep-breathing">Breathwork</a>, particularly coherence (resonance) breathing, is similarly effective at reducing these conditions while also harmonizing breathing with the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6882954/" title="Acute effects of resonance frequency breathing on cardiovascular regulation">nervous system</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/35308668/" title="Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions">optimizing</a> <a class="internal" href="#heart-rate-variability">heart rate variability</a> (HRV).</p>
<p><strong>Other Methods:</strong> Additionally, <a class="internal" href="#mindfulness-meditation">mindfulness meditation</a> is a highly effective method for reducing stress and enhancing overall well-being. Journaling can also be beneficial, particularly for alleviating anxiety-related sleep issues. <a class="internal" href="#cold-showers">Hydrotheraphy</a> can also help reduce stress but may not have as strong an impact as exercise, breathwork, sleep, social support, or meditation.</p>
<div class="card">
<h5>Pomodoro Technique</h5>
<p>The Pomodoro Technique improves focus, time management, and motivation while helping to reduce burnout. Use the short breaks to stretch, move around, visit the washroom, boil the kettle, or engage in other quick activities.</p>
<ol>
<li><strong>Choose a Task:</strong> Select the task you want to work on.</li>
<li><strong>Set the Timer:</strong> Set a timer for 25 minutes, known as a “pomodoro.”</li>
<li><strong>Work on the Task:</strong> Focus solely on the task until the timer rings.</li>
<li><strong>Short Break:</strong> Take a short 5-minute break after the timer rings.</li>
<li><strong>Repeat:</strong> Repeat the process. After four pomodoros, take a longer break of 157ndash;30 minutes.</li>
</ol>
</div>
<h3 id="stress-and-heart-rate">Stress and Heart Rate</h3>
<p>When you experience stress, your body activates the sympathetic nervous system (the “fight or flight” response), increasing your heart rate to prepare for perceived threats.</p>
<h4 id="heart-rate-variability">Heart Rate Variability (HRV)</h4>
<p><strong>Stress:</strong> Stress can be measured through <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4311559/" title="Heart Rate Variability: New Perspectives on Physiological Mechanisms, Assessment of Self-regulatory Capacity, and Health risk">heart rate variability</a> (HRV), measured in milliseconds, which is the variation in time intervals between successive heartbeats. HRV reflects the balance between the sympathetic (speeds up the heart rate) and parasympathetic (slows down the heart rate) nervous systems.<p>
<p><strong>High HRV:</strong> High HRV indicates a healthy, responsive autonomic nervous system, associated with lower stress levels and better cardiovascular health. It shows the body's ability to adapt to stress efficiently.</p>
<p><strong>Low HRV:</strong> Conversely, low HRV suggests a dominance of the sympathetic nervous system ("fight or flight"), often due to stress, poor sleep quality, overeating, nighttime snacking, or overtraining, indicating less resilience to stress. Poor nutrition and lack of hydration can also negatively affect HRV.</p>
<p>To improve your HRV, incorporate into your lifestyle:</p>
<ol>
<li><a class="internal" href="#coherent-breathing">Coherent breathing</a></li>
<li><a class="internal" href="#training-goals">Regular exercise</a></li>
<li><a class="internal" href="#mindfulness-meditation">Mindfulness meditation</a></li>
<li><a class="internal" href="#sleep">Sleep optimization</a></li>
<li><a class="internal" href="#cold-showers">Cold exposure</a></li>
<li><a class="internal" href="#mediterranean-diet">The Mediterranean Diet</a></li>
</ol>
<blockquote class="tip">
<h5>Tip</h5>
<p>Biometric wearable devices can track your HRV, providing insights into your stress levels and overall health.</p>
</blockquote>
<h4>Heart Rate Variability Table</h4>
<table>
<thead>
<tr>
<th>Age Range</th>
<th>Low (ms)</th>
<th>Below Average (ms)</th>
<th>Average (ms)</th>
<th>Above Average (ms)</th>
</tr>
</thead>
<tbody>
<tr>
<td>20–29</td>
<td>< 55</td>
<td>55–65</td>
<td>66–80</td>
<td>> 80</td>
</tr>
<tr>
<td>30–39</td>
<td>< 50</td>
<td>50–60</td>
<td>61–75</td>
<td>> 75</td>
</tr>
<tr>
<td>40–49</td>
<td>< 45</td>
<td>45–55</td>
<td>56–70</td>
<td>> 70</td>
</tr>
<tr>
<td>50–59</td>
<td>< 40</td>
<td>40–50</td>
<td>51–65</td>
<td>> 65</td>
</tr>
<tr>
<td>60+</td>
<td>< 35</td>
<td>35–45</td>
<td>46–60</td>
<td>> 60</td>
</tr>
</tbody>
</table>
<ul class="no-bullet">
<li><strong>Low HRV:</strong> Typically indicates higher stress levels or less adaptability to stress.</li>
<li><strong>Below Average HRV:</strong> May suggest the need for improved cardiovascular health or stress management.</li>
<li><strong>Average HRV:</strong> Indicates normal cardiovascular health and stress resilience for the age group.</li>
<li><strong>Above Average HRV:</strong> Reflects better-than-average cardiovascular health and adaptability to stress.</li>
</ul>
<h3 id="motivation">Motivation</h3>
<p><strong>On Exercise:</strong> For some, exercising may feel like a chore. It is important to view exercise as an enjoyable experience and part of your goals for mental health, confidence, appearance, performance, and overall well-being. Make exercise necessary (e.g. the activity of cooking) or rewarding (e.g. a delicious meal).</p>
<p><strong>Outcome-Dependent:</strong> Results make a great motivator. Methods such as taking before-and-after photos, recording body measurements, tracking weight changes, and monitoring strength improvements will allow you to see observable results. However, the hidden danger is linking self-worth to image or results.</p>
<p><strong>Your Environment:</strong> A healthy environment and strong support systems are critical for continued progress, which is actually separate from motivation. Podcasts, books, audiobooks, and message forums are some ways to keep socially engaged. Your family should support you in your fitness goals. Having a workout partner can be motivational while keeping each other accountable with some friendly competition.</p>
<p><strong>The Pitfalls of Motivation:</strong> However, motivation is illusory and fleeting. Motivation would be in control, not you. It's an external stimuli that gives a small dopamine hit, whether it is coming from music, sound bites, or images. It arises from emotions, identity, and comparison. More often than not, reliance on motivation doesn't work for the long term. This is where discipline comes in.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I used to exercise—strength training, cycling, and trail running—while listening to music. I stopped because I found it more powerful to focus solely on the exercise itself without distraction: the perfect form of a lift, the rhythmic cadence of pedaling, the diaphragmatic breathing in tune with my steps. They all bring awareness to the self, which in turn brings about a flow state that often unlocks in the mind creativity and problem-solving.</p>
</blockquote>
<h3 id="discipline">Disclipline</h3>
<p><strong>Discipline > Motivation:</strong> What matters more than motivation is discipline. Disclipline is simply doing something without requiring external positive reinforcement (i.e., motivation). Think of Nike's slogan, "Just do it." However, you can't "just do it" without first giving up desire and attachment to outcomes. <a class="internal" href="#mindfulness-meditation">Meditation</a> helps with that, by bringing self-awareness to the forefront in the quest for self-actualization.</p>
<p>The difference between motivation and discipline is that with discipline, even if you're having a bad day at work or feeling lethargic after a cheat meal, you're still going to exercise. You've set aside the urge to stay at home and relax by taking action because deep down inside, you know exercise will help more by addressing stress and overindulgence than by being sedentary.</p>
<p>This first requires acknowledgement that we are swayed by emotions and that it takes time to develop discipline. We need to understand the relationship between <a class="internal" href="#understanding-habit-and-emotion">habit and emotion</a>.</p>
<p><strong>Long-Term Success:</strong> Strong discipline is a better indicator of long-term success because much of fitness and lifestyle successes depends on consistency.</p>
<p>For example, once you are consistent with diet and exercise for three months, it becomes part of your routine (<a class="internal" href="#changing-habits">habit</a>) and lifestyle. If you miss a workout day or have a cheat meal, don't worry too much about it as long you're able to be as <em>consistent</em> as possible each day.</p>
<p>Discipline, willpower, and habit are all internal influences of your own behaviour.</p>
<p><strong>Find a Balance:</strong> However, discipline requires cognitive effort, which can be taxing, especially before it becomes a habit. Therefore, always balance effort with restorative activities and quality <a class="internal" href="#sleep">sleep</a>.</p>
<blockquote class="quote">Minds, like bodies, will often fall into a pimpled, ill-conditioned state from mere excess of comfort.
<cite>Charles Dickens, Barnaby Rudge</cite>
</blockquote>
<blockquote class="quote">We must all suffer one of two things: the pain of discipline or the pain of regret.
<cite>Jim Rohn</cite>
</blockquote>
<blockquote>Discipline is doing something regardless of how you feel about it.
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="breathwork-and-meditation">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#health-and-wellness" title="Health and Wellness" class="icon body-1-3">Health and Wellness</a></li>
<li>Breathwork and Meditation</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="breathwork-and-meditation">Breathwork and Meditation<a class="icon copy-link" href="#breathwork-and-meditation">Copy Link</a></h2>
<h3 id="deep-breathing">Deep Breathing <span class="badge red">M³ Model</span></h3>
<blockquote class="tip">
<h5>Tip</h5>
<p>Inhale by expanding your belly, not your chest. This engages the diaphragm muscle and promotes proper, natural breathing. While at rest, breathe through your nostrils and minimize mouth breathing whenever possible. Nostril breathing improves nitric oxide production, which helps regulate blood pressure and enhances oxygen delivery, along with supporting immune defence by filtering harmful pathogens.</p>
</blockquote>
<p><strong>Stress Reduction:</strong> Deep breathing is an immediate and effective way to reduce stress and promote relaxation. It engages the body's physiological systems and psychological processes by activating the parasympathetic nervous system, improving oxygenation, and fostering mindfulness, making it a powerful tool for enhancing overall well-being.</p>
<p><strong>Vagus Nerve Activation:</strong> Deep breathing stimulates the vagus nerve, which activates the <em>parasympathetic</em> nervous system (PNS). The PNS promotes the "rest and digest" response, counteracting the "fight or flight" response of the <em>sympathetic</em> nervous system (SNS). This helps <a href="https://pubmed.ncbi.nlm.nih.gov/32195851" title="Deep Breathing Increases Heart Rate Variability">improve heart rate variability</a> (<a class="internal" href="#heart-rate-variability">HRV</a>), reduce heart rate, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10765252/" title="Effect of breathing exercises on blood pressure and heart rate">lower blood pressure</a>, and promote a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5455070/" title="The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults">state of calm</a>.</p>
<p>In addition, deep breathing:<p>
<ul>
<li>Reduces <a class="internal" href="#cortisol">cortisol</a>, the primary stress hormone</li>
<li>Increases oxygen intake</li>
<li>Releases endorphins</li>
<li>Reduces anxiety</li>
<li>Promotes mental clarity</li>
<li>Sense of agency over one's physiological state</li>
</ul>
<p><strong>Basic Breathing Exercise:</strong> To practice basic deep breathing, keep your spine upright, take a few deep breaths through your nose, filling your diaphragm (expanding your belly) over ~4 seconds. Hold briefly, then exhale slowly (~6 seconds) ideally through your nose. Start with at least 5 minutes a day and, if possible, work up to 20 minutes daily for optimal benefits. This can be done any time.</p>
<p><strong>Avoid Short Breaths at Rest:</strong> At a state of rest, avoid short breaths into your chest (1–2 seconds), as this can activate the body's symphathetic ("fight-or-flight") response. This does not apply to exercise.</p>
<p><strong>Coherent Breathing vs. Box Breathing:</strong> Both coherent and box breathing are effective, but they serve slightly different purposes and have unique benefits. Coherent breathing provides calm and balance for ongoing stress management while box breathing provides immediate focus and anxiety relief.</p>
<h4 id="coherent-breathing">Coherent Breathing</h4>
<p>Coherent breathing, also known as resonance breathing, involves a continuous rhythm, typically inhaling for 5–6 seconds and exhaling for 5–6 seconds without a pause. This smooth, unbroken cycle creates a steady heart rate pattern that:
<ul>
<li>Optimizes <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6882954/" title="Acute effects of resonance frequency breathing on cardiovascular regulation">autonomic nervous system balance</a></li>
<li><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10719279/" title="Effect of coherent breathing on mental health and wellbeing">Improves</a> emotional regulation</li>
<li>Improves resilience to stress</li>
<li><a href="https://pubmed.ncbi.nlm.nih.gov/35308668/" title="Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions">Improves heart rate variability</a> <a class="internal" href="#heart-rate-variability">(HRV)</a>.</li>
</ul>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I used to have a bad habit of tensing my abdomen while doing desk work, which elevated my stress levels. After practicing coherent breathing for a moderate amount of time, my wearable biometric device interpreted my lowered stress levels and heart rate as if I were sleeping. Pretty amazing.</p>
</blockquote>
<p><a class="cta icon breathe" href="/breathe">Try Coherent Breathing</a></p>
<h4 id="box-breathing">Box Breathing</h4>
<p>Box breathing is often used to promote focus and control under pressure, making it popular among athletes and high-stress professionals. The hold phases sharpen focus, aid relaxation, and provide a sense of control, which is particularly helpful for managing anxiety. This method is both immediate and intense, effectively supporting the stress response in moments of acute anxiety or pressure.</p>
<p>A common box breathing method is the 4-7-8 technique:</p>
<ol>
<li>Sit or lie down in a comfortable position</li>
<li>Place one hand on your abdomen and the other hand on your chest</li>
<li>Inhale for 4 seconds, ensuring your diaphragm inflates</li>
<li>Hold the breath for 7 seconds</li>
<li>Exhale slowly for 8 seconds</li>
<li>Continue this pattern for several minutes</li>
</ol>
<p>For a simpler method, try a 4-4-4 box breathing technique.
<div class="card">
<h5 id="physiological-sigh">Physiological Sigh</h5>
<p>The physiological sigh is the fastest and easiest way of reducing stress. It can help reduce levels of stress and anxiety by activating the parasympathetic nervous system, which promotes relaxation and a sense of calm. Simply repeat these steps:</p>
<ol>
<li>Two successive inhales through the nose, the first being the deepest and the second being a short top-off.</li>
<li>One long, slow exhale through the mouth.</li>
</ol>
</div>
<h3 id="mindfulness-meditation">Mindfulness Meditation <span class="badge red">M³ Model</span></h3>
<blockquote>
When was the last time you were aware of your own breathing?
</blockquote>
<blockquote class="quote">
As soon as we pay attention to our breath, as we breathe in, these three things—body, breath, and mind—come together. This can happen in just one or two seconds. You come back to yourself. Your awareness brings these three elements together, and you become fully present in the here and now.
<cite>Thich Nhat Hanh</cite>
</blockquote>
<p><strong>Mindfulness:</strong> Mindfulness is the practice of maintaining a continuous, non-judgmental <em>awareness</em> of one's thoughts, feelings, bodily sensations, and surrounding environment, often by anchoring attention to the breath or another sensory experience to stay grounded in the present. The mind may drift to ruminate on the past or imagine a non-existing future, with the goal being to gently return to the present moment. You can think of "mindfulness" as the object (e.g. breath, sound, flame), a reference point for awareness. Awareness itself <em>is</em> meditation.</p>
<p><strong>Meditation:</strong> Meditation is the mental practice of focusing the mind on a particular object, thought, memory, emotion, perception, or activity to train attention and awareness, achieving a mentally clear and emotionally calm state. There are many different meditation techniques.</p>
<p><strong>Mindset:</strong> Practicing mindfulness <a href="https://www.ncbi.nlm.nih.gov/pubmed/20350028" title="The effect of mindfulness-based therapy on anxiety and depression">reduces anxiety-inducing thoughts</a> by helping individuals let go of "what ifs," worries, regrets, and concerns about situations beyond their control. It brings awareness to the present moment and focuses on what can be controlled. This practice shares similarities with the Stoic mindset, which emphasizes resilience against adversity and maintaining emotional stability when reality does not meet expectations.</p>
<p><strong>Mental Clarity:</strong> By adopting mindfulness, one learns to perceive life with greater meaning and purpose, removing undue importance from fleeting external factors, thus viewing outcomes as neither inherently good nor bad, but simply <em>as they are</em>. This perspective encourages cherishing the present moment, recognizing its transient nature. Mindfulness promotes efficient use of time, emotional grounding, and maximizes productivity.</p>
<p><strong>Mental Freedom:</strong> Meditation naturally fosters a mindset of non-attachment and non-judgment, allowing individuals to cultivate awareness and tranquility without ruminating on the past or becoming attached to future outcomes, as both are constructs of the mind.</p>
<p><strong>Improving Mood:</strong> Meditation helps improve your <a href="https://www.ncbi.nlm.nih.gov/pubmed/24515781" title="Evaluation of Vipassana Meditation Course Effects on Subjective Stress, Well-being, Self-kindness and Mindfulness">overall mood</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/29541039" title="A Workplace Mindfulness Intervention May Be Associated With Improved Psychological Well-Being and Productivity">well-being</a>, and <a href="https://www.ncbi.nlm.nih.gov/pubmed/26698922" title="Psychological effects of meditation at a Buddhist monastery in Myanmar">increases your energy</a> by unloading mental stresses. It is like a reset button for your brain when you're feeling anxious or overwhelmed.</p>
<p><strong>Basic Practice:</strong> Doing at least 5–10 minutes of meditation each day, preferably in the morning, is a good start. One method of meditation is to:</p>
<ol>
<li>Set a timer (optional).</li>
<li>Sit comfortably in a quiet room. Your spine should always be upright whether you are sitting on a chair or on the floor or on a buckwheat cushion.</li>
<li>You may close your eyes and focus on your breath, or fix your gaze at a still object or the flame of a candle.</li>
<li><a class="internal" href="#breathwork-and-meditation">Breathe</a> in and out of your nose slowly and deeply for the first few minutes. As you inhale and exhale, <em>always</em> focus your awareness on the area around your nostrils or the rise and fall of your belly.</li>
<li>If a thought comes to your mind, which it inevitably will, observe it without judgment or emotion, and then return your mind to your breathing.</li>
<li>Optionally, while your breathing is regulated, you may do a "body scan" by having your mind <em>feel</em> the top of your head before slowly making its way down to your toes, or vice versa. You may repeat this exercise or return to your breathing.</li>
</ol>
<p><strong>Types of Meditation:</strong> Eastern traditions alone offer over a hundred distinct meditation techniques. Here are some of the most common ones:</p>
<ul>
<li><strong>Vipassana (Mindfulness Meditation):</strong> Observing thoughts, emotions, and sensations with non-judgmental awareness.</li>
<li><strong>Transcendental Meditation:</strong> A mantra-based practice where a specific sound or phrase is silently repeated to focus the mind.</li>
<li><strong>Yoga Nidra:</strong> A guided practice of deep relaxation, often referred to as "yogic sleep," while maintaining conscious awareness.</li>
<li><strong>Loving-Kindness Meditation (Metta):</strong> Cultivating compassion and goodwill toward oneself and others using positive affirmations or visualisations.</li>
<li><strong>Focused Attention Meditation (Trataka):</strong> Focusing intently on a single object, such as a candle flame, to improve concentration and mental clarity.</li>
<li><strong>Body Scan Meditation:</strong> Gradually directing attention to bodily sensations to develop awareness and release tension, often incorporated into mindfulness practices.</li>
<li><strong>Kirtan Kriya:</strong> A meditative practice combining chanting, breathwork, and finger movements (mudras) for mental clarity and emotional balance.</li>
<li><strong>Breath Awareness Meditation (Pranayama):</strong> Focusing on the breath to calm the mind, balance energy, and enhance physical and mental well-being.</li>
</ul>
<p><strong>Long-term Effects:</strong> Over the long term, meditation enhances <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/" title="Mindfulness practice leads to increases in regional brain gray matter density">brain health</a> and strengthens the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940234/" title="Mindfulness meditation and the immune system">immune health</a>. When you are in a state of mental tranquility and channeling productivity into defined tasks or routines, such as working out, internal discipline becomes effortless, eliminating the need to rely on fleeting external motivation.</p>
</div>
</section>
<section class="dynamic-load" data-section="habits">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#health-and-wellness" title="Health and Wellness" class="icon body-1-3">Health and Wellness</a></li>
<li>Habits</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="habits">Habits<a class="icon copy-link" href="#habits">Copy Link</a></h2>
<p>Proper diet and exercise are two core components of leading a healthy lifestyle. They have profound compounding effects that affect our overall well-being.</p>
<p>Most of us live a typical Western lifestyle, characterised by ultra-processed foods (UPFs) and prolonged sitting, both of which negatively affect our well-being.</p>
<blockquote>A lifestyle is <strong>not</strong> temporary. It's for life.</blockquote>
<h3 id="the-western-lifestyle">The Western Lifestyle</h3>
<h4>A Vicous Cycle</h4>
<p>Westernization of society leads to a higher standard of living, but it also promotes excess and laziness, resulting in increased body fat and a sedentary lifestyle. Indulging in just one poor habit (e.g., consuming more sugar) can trigger other negative habits or consequences, such as developing insulin resistance, a precursor to diabetes, which makes it harder to lose fat.</p>
<p>Since actions and causes are largely <em>inter</em>dependent, it is easy to fall into a downward spiral that becomes a vicious cycle. One lifestyle action can create mental and physical consequences that then influence other lifestyle choices and decisions.</p>
<blockquote class="caution">
<h5>🍕 Consuming Excess Calories</h5>
<ul>
<li>↓ Lower nutrient density</li>
<li>↓ Lower hydration</li>
<li>↓ Lower satiation</li>
<li>↑ Increased hunger and cravings</li>
<li>↑ Increased food portions</li>
<li>↑ Increased body weight</li>
<li>↑ Greater blood sugar spikes and energy crashes</li>
</ul>
</blockquote>
<blockquote class="caution">
<h5>🍭 Eating More Sugar</h5>
<ul>
<li>× Minimal to no nutrients</li>
<li>↑ Increased inflammation</li>
<li>↑ Increased blood sugar spikes and crashes</li>
<li>↑ Higher appetite cravings</li>
<li>↑ Greater food consumption</li>
<li>↑ Higher body fat</li>
<li>↓ Lower insulin sensitivity (risk of type 2 diabetes)</li>
<li>↓ Decreased long-term metabolic health</li>
</ul>
</blockquote>
<blockquote class="caution">
<h5>🥱 Lack of Sleep</h5>
<ul>
<li>↓ Decreased mental performance</li>
<li>↓ Decreased memory and focus</li>
<li>↓ Decreased physical performance and muscle recovery</li>
<li>↓ Decreased muscle growth and repair</li>
<li>↓ Poor hormone regulation (e.g., cortisol, leptin, and ghrelin)</li>
<li>↑ Increased appetite and cravings</li>
<li>↑ Increased body fat and decreased lean mass</li>
<li>↑ Elevated stress levels</li>
</ul>
</blockquote>
<blockquote class="caution">
<h5>🛋️ Being Sedentary</h5>
<ul>
<li>↓ Fewer calories burned</li>
<li>↓ Muscle atrophy</li>
<li>↓ Slower metabolism and reduced fat-burning hormones</li>
<li>↓ Decreased energy, strength, and endurance</li>
<li>↑ Increased risk of sleep disorders</li>
<li>↑ Higher risk of chronic stress, anxiety, and depression</li>
<li>↑ Increased risk of insulin resistance and type 2 diabetes</li>
<li>↑ Increased body fat accumulation</li>
<li>↑ Greater risk of cardiovascular diseases</li>
</ul>
</blockquote>
<blockquote class="warning">
<h5>🤢 Result: Unhealthy</h5>
<ul>
<li>💉 ↑ Greater risk of aging diseases: diabetes, cancer, dementia, and heart disease</li>
<li>🩺 ↑ Higher cholesterol, blood sugar, and blood pressure</li>
<li>🧍♂️ ↓ Decreased balance, mobility, and joint health</li>
<li>💔 ↓ Decreased physical attractiveness, libido, and self-esteem</li>
<li>😞 ↓ Decreased happiness, mood, and confidence</li>
<li>🩼 ↓ Decreased health, fitness, and lifespan</li>
</ul>
<figure>
<img src="../img/anatomy-unhealthy.svg" alt="Unhealthy">
<figcaption>Excess adipose tissue (body fat) and systemic inflammation are consequences of an unhealthy lifestyle.</figcaption>
</figure>
</blockquote>
<h3 id="the-healthy-lifestyle">The Healthy Lifestyle</h3>
<h4>A Virtuous Cycle</h4>
<p>By changing a few major lifestyle habits, you can see how by even changing one positive action can create a chain of several positive effects for your mental and physical states.</p>
<blockquote class="recommendation">
<h5>🍲 Consuming Proper Calories</h5>
<ul>
<li>↑ Increased nutrient density</li>
<li>↑ Improved hydration and electrolyte balance</li>
<li>↑ Increased satiation and fullness</li>
<li>↓ Reduced hunger and cravings</li>
<li>↓ Smaller food portions</li>
<li>↓ Lower storage of body fat</li>
<li>↑ Better energy levels and reduced blood sugar fluctuations</li>
</ul>
</blockquote>
<blockquote class="recommendation">
<h5>🍎 Eating Less Sugar</h5>
<ul>
<li>× Avoiding empty calories and nutrient deficiencies</li>
<li>↑ Enhanced overall health and vitality</li>
<li>↓ Decreased systemic inflammation</li>
<li>↓ Reduced appetite cravings and energy crashes</li>
<li>↓ Lower caloric intake and improved portion control</li>
<li>↓ Reduced storage of body fat</li>
<li>↑ Better insulin sensitivity and metabolic health</li>
</ul>
</blockquote>
<blockquote class="recommendation">
<h5>😴 Getting Enough Sleep</h5>
<ul>
<li>↑ Improved mental performance, focus, and decision-making</li>
<li>↑ Enhanced memory retention and learning ability</li>
<li>↑ Better muscle recovery and growth</li>
<li>↑ Increased physical performance and stamina</li>
<li>↑ Improved regulation of hormones (e.g., cortisol, leptin, ghrelin)</li>
<li>↓ Reduced stress and emotional eating</li>
<li>↓ Lower storage of body fat and improved metabolic health</li>
</ul>
</blockquote>
<blockquote class="recommendation">
<h5>📅 Exercising Consistently</h5>
<ul>
<li>↑ More calories burned daily</li>
<li>↑ Increased muscle mass and strength</li>
<li>↑ Higher metabolism and improved fat-burning hormones</li>
<li>↑ Better energy, endurance, and overall fitness</li>
<li>↑ Enhanced sleep quality and recovery</li>
<li>↓ Reduced chronic stress, anxiety, and depression</li>
<li>↓ Decreased body fat and improved body composition</li>
<li>↑ Increased cardiovascular health and resilience</li>
</ul>
</blockquote>
<blockquote class="success">
<h5 class="success">🏋️♂️ Result: Fit</h5>
<ul>
<li>⚕️ ↓ Decreased risk of chronic diseases (e.g., diabetes, cancer, dementia, and heart disease)</li>
<li>🩸 ↓ Lower cholesterol, blood pressure, and blood sugar levels</li>
<li>🚴🏻♂️ ↑ Improved balance, mobility, and joint health</li>
<li>💖 ↑ Increased physical attractiveness, libido, and self-confidence</li>
<li>😊 ↑ Elevated happiness, mood, and emotional resilience</li>
<li>💪 ↑ Enhanced overall health, fitness, and lifespan</li>
</ul>
<figure>
<img src="../img/anatomy-healthy.svg" alt="Healthy">
<figcaption>Leanness and vitality are the results of a consistent, active, and healthy lifestyle.</figcaption>
</figure>
</blockquote>
<blockquote class="quote">Set yourself up for a better tomorrow by embracing the the struggle for today.
<cite>Dr. Alok Kanojia</cite>
</blockquote>
<h3 id="addiction">Addiction</h3>
<p>Another contributing factor to <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2910406/" title="Obesity and Its Relationship to Addictions">overeating and obesity</a> is <a href="http://www.ncbi.nlm.nih.gov/pubmed/9290863/" title="Psychopathology and personality of young women who experience food cravings">addiction</a>. Most of us are addicted to some substance. Even if we avoid drugs, we're usually consuming caffeine from coffee or tea—not that there's anything wrong with that.</p>
<p>Let's talk about refined carbohydrates, fried foods, and sweet products. <a href="http://ajcn.nutrition.org/content/94/2/367.full" title="Variety and hyperpalatability">Hyperpalatable</a> foods are <a href="http://wholehealthsource.blogspot.ca/2012/03/food-reward-approaching-scientific.html" title="Food Reward: Approaching a Scientific Consensus ">designed</a> to be <a href="http://www.ncbi.nlm.nih.gov/pubmed/21999688" title="The addiction potential of hyperpalatable foods">addictive</a> and thus, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2752095/" title="The end of overeating">overconsumed</a>, echoing Pringles' slogan of "Once you pop, you can't stop." The sweet, salty, or fried properties of <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144482/" title="Addiction to Highly Pleasurable Food as a Cause of the Childhood Obesity Epidemic">hyperpalatable foods</a> target the brain's <a href="http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0101350" title="The Reward-Based Eating Drive Scale">reward center</a>, drawing <a href="http://www.ncbi.nlm.nih.gov/pubmed/15256343/" title="Similarity between obesity and drug addiction as assessed by neurofunctional imaging">parallels to drugs</a>.</p>
<p><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/" title="Evidence for sugar addiction">Sugar</a> is a <a href="http://www.ncbi.nlm.nih.gov/pubmed/23719144" title="Sugar addiction">major source</a> linked to <a href="http://www.ncbi.nlm.nih.gov/pubmed/17617461" title="Evidence for sugar addiction">food addiction</a>, as it releases <a href="http://www.ncbi.nlm.nih.gov/pubmed/20648910" title="Sweet preference, sugar addiction and the familial history of alcohol dependence">dopamine</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/11733709/" title="Excessive sugar intake alters binding to dopamine and mu-opioid receptors in the brain">resembling</a> a <a href="http://www.ncbi.nlm.nih.gov/pubmed/23719144" title="Sugar addiction: pushing the drug-sugar analogy to the limit">drug of abuse</a>.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>The promotion of free refills on sugary drinks is a clever loss leader designed to hook people on an addictive product. France recognizes this, which is why free refills have been banned in the country.</p>
</blockquote>
<p>To check if you have a possible food addiction, taking the <a href="http://well.blogs.nytimes.com/2012/09/20/quiz-are-you-addicted-to-food/" title="Quiz: Are you addicted to food?">Yale food addiction scale quiz</a> could reveal insights into your own dietary behaviours.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>Ask yourself, “Who doesn't have a sweet tooth?” From an evolutionary perspective, we're wired to seek out sweet sources (i.e. honey) for a safe source of calories, as part of our survival. Now that sugar can be produced cheaply on a mass scale, they are found everywhere in packaged foods. We can clearly see the negative consequences from that.</p>
</blockquote>
<h3 id="changing-habits">Changing Habits</h3>
<blockquote class="quote">When we are no longer able to change a situation, we are challenged to change ourselves.
<cite>Viktor E. Frankl</cite>
</blockquote>
<p>Changing a habit is difficult for most people. It is easy to slip back into old habits even after a short period of success. The key to establishing long-lasting good habits is to <em>start slow</em> by making micro-adjustments.</p>
<p>For example, if you drink six cans of pop/soda a day, try reducing your intake to five cans per day for the next week, then four cans per day the following week, and so on. Replace the unhealthy with something healthier but still enjoyable—for instance, add a splash of lemon juice to your water. This gradual reduction and substitution helps you adjust your tolerance to the <a class="internal" href="#hyperpalatability">bliss point</a> of sweetness. Once you reach zero cans a day, you might be surprised by how sweet the pop/soda tastes and how unpleasant you feel after drinking six cans!</p>
<p>It can take anywhere from a few weeks to several months to normalize a new habit, depending on the difficulty of the task or activity.</p>
<h4 id="understanding-habit-and-emotion">Understanding Habit and Emotion</h4>
<p><strong>Emotion Rules:</strong> Scottish philosopher David Hume famously wrote, “Reason is slave to the passions.” What this means is that actions (habit) are carried out by passion (emotions), rather than by reason (honest application of knowledge).</p>
<p>The rational brain knows that junk food is unhealthy, yet for most people, the desire to consume the candy bar for <em>temporary pleasure</em> overrides the <em>knowledge</em> that this candy bar will upset you afterwards and lead to poor health. Emotion is a perfectly normal and natural response. Emotions are necessary to shape dispositions, enable decisiveness, and spur creativity, but they are also responsible for impulsiveness and poor habits. How can we harness the power of emotions to be the best versions of ourselves?</p>
<p><strong>Habit-Emotion Relationship:</strong> Habit is the direct consequence of emotion. Hume indirectly warns us that having poor habits may lead to unwanted consequences, such as eating junk food leading to poor health. We can be in a natural state of good habits that we wish to follow, with personal standards and principles. Transformation can be achieved by changing poor habits into good habits. Remember, your self-worth is independent of your actions. Instead of judging yourself for your actions, see them as behaviours that can be learned and changed.</p>
<p><strong>Discipline is Key:</strong> How do we then re-direct emotion towards good habits and principles? How do we align emotion and reason so they don't contradict and give way to "guilty pleasure"? Through <a class="internal" href="#discipline">discipline</a>. Discipline arises in the first place because of the desire, an emotion, for change. However, change takes time, dedication, and consistent effort to cultivate this desire for change into habit. Once routine becomes habit, it then becomes part of self-discipline, or second nature. With the new habit as a default state, the natural emotional response then becomes, "This junk food is detrimental to my health, which is undesirable. I do not want to eat it because I gain no pleasure in being unhealthy. Being healthy is far more enjoyable."</p>
<p><strong>Shape Your Environment:</strong> Your environment, both at work and at home, influences and shapes your behaviour. While you may not be able to control every aspect of your environment, you can design it to support healthier habits. Stock your fridge, freezer, and pantry with healthy foods to encourage cooking at home rather than spending extra money eating out. Pack your lunch for work to make it easier and more likely that you'll stick to your prepared meal. For unhealthy foods that are in the home, hide them or create friction by placing them in hard-to-reach places.</p>
<p><strong>Make New Friends?:</strong> It can be very difficult and uncomfortable when your circle of friends does not support a healthy lifestyle. It's common for friends to have similar lifestyles, for better or worse—due to bonding, social norms, and peer pressure. It can be tempting to reach for the snack bowl, slice of pizza, or can of pop while playing video games or huddling in front of the TV, especially when all your friends are doing it. Then there are friends who hit the gym together or chat while jogging or hiking, which helps encourage a healthier lifestyle.</p>
<h4>Making Improvements</h4>
<p>Here are some tips in changing your habits:</p>
<ul>
<li>Make lists of <em>small, manageable</em> habits you want to change, day-by-day and week-by-week.</li>
<li>Track each goal every day, either by making a mental note or writing it down on paper. Give yourself a checkmark or a sticker if you successfully complete the day's goal.</li>
<li>If you don't complete a goal, don't worry about it. Be committed to trying again the next time. Life happens. Consistency is what truly matters. Achieving 80% instead of 100% is still better than nothing.</li>
<li>Starting the task or activity is the hardest part. Once you begin, however, it gets easier. Try committing to just 5 minutes exercising. This little brain hack increases the odds of turning it into a 15- or 30-minute session.</li>
<li>Focus more on <a class="internal" href="#discipline">discipline</a> than on <a class="internal" href="#motivation">motivation</a>, which relies on external demands. Discipline is what gets <em>you</em> through a challenge even when you don't have motivation. However, be mindful that discipline is cognitively draining, so balance with restorative sleep and rest.</li>
</ul>
<blockquote class="quote">Never miss twice.
<cite>James Clear, <a href="https://amzn.to/3PeXTYm">Atomic Habits</a></cite>
</blockquote>
<h4>The Habit Pattern</h4>
<p>All habits fall into these patterns:</p>
<table>
<thead>
<tr>
<th>Cue</th>
<th>Routine</th>
<th>Reward</th>
</tr>
</thead>
<tbody>
<tr>
<td>Look up <a href="/recipes" title="Recipes">SSF recipes</a></td>
<td>Cook, or re-heat cooked leftovers</td>
<td>Eat healthy, delicious meals</td>
</tr>
<tr>
<td>Put on running shoes</td>
<td>Run</td>
<td>Listen to favourite television podcast</td>
</tr>
<tr>
<td>See poster of favourite athlete</td>
<td>Lift weights</td>
<td>Eat favourite post-workout meal</td>
</tr>
<tr>
<td>It's 4 p.m. on Sunday</td>
<td>Week's worth of grocery shopping</td>
<td>Save money by not eating out</td>
</tr>
<tr>
<td>Feeling hungry</td>
<td>Prep, cook or re-heat cooked leftovers</td>
<td>Be satiated</td>
</tr>
<tr>
<td>Still feeling hungry</td>
<td>Drink tea</td>
<td>Be satisfied</td>
</tr>
</tbody>
</table>
<p>Note that all the cues and rewards can remain exactly the same while the routine can always change. The key is to make the routine beneficial to you. Understanding this pattern will help you apply it to your own diet or exercise goals.</p>
<blockquote class="reading">
<h5>Further Reading</h5>
<p><a href="https://amzn.to/4dTlTdm" title="The Power of Habit"><em>The Power of Habit</em></a> by Charles Duhigg.</p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="body-image">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#health-and-wellness" title="Health and Wellness" class="icon body-1-3">Health and Wellness</a></li>
<li>Body Image</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="body-image">Body Image<a class="icon copy-link" href="#body-image">Copy Link</a></h2>
<blockquote class="icon quote">
Take care of your body. It's the only place you have to live.
<cite>
Jim Rohn
</cite>
</blockquote>
<h3 id="focus-on-health">Focus on Health</h3>
<p>While having a great looking body is a motivating factor in becoming fit, the primary outlook should be for health.</p>
<p>Good health is subconsciously <a href="https://peerj.com/articles/1155/" title="The relationship of female physical attractiveness to body fatness">attractive</a>, and <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0121560" title="Can Persistence Hunting Signal Male Quality?">aesthetics</a> follow as a consequence of being healthy. Making health a priority directly affects mental and physical well-being, which helps reduce body image issues.</p>
<blockquote class="tip">
<h5>Tip</h5>
<p>Focusing on nutrition and exercise instead of weight and appearance would often lead to more desirable physical results. All without the pressure.</p>
</blockquote>
<h3 id="health-at-all-sizes">Health at All Sizes?</h3>
<p>Diet and activity level affect both physical shape and overall health.</p>
<p>Chronic overconsumption (diet) and a sedentary lifestyle (activity level) lead to obesity (physical shape) and increase the risk of metabolic disease (health). Therefore, there is no such thing as "health at all sizes."</p>
<p>It is important to love your body, but loving your body also means nourishing and strengthening it.</p>
<h3 id="body-dysmorphia">Body Dysmorphia</h3>
<p>Many men see themselves as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1121529/" title="Body dysmorphic disorder in men">less muscular</a> than they actually are, and many women see themselves as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2329619/" title="Body Dysmorphic Disorder: Gender differences">heavier</a> than they actually are. Some take it to the extreme with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323298/" title="Recognition and Treatment of Muscle Dysmorphia">muscle dysmorphia</a> (hypermasculinity) or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696560/" title="Visual processing in anorexia nervosa and body dysmorphic disorder">anorexia</a>, which are disorders that must be treated through professional help.</p>
<p>The mirror can be deceptive and the scale can be misleading. Focusing on <a class="internal" href="#assessing-health" title="Assessing Health">measures of health</a> and leading a healthy lifestyle is more reliable than the subjective illusion of how you appear. Cognitive distortion is all too common.</p>
<blockquote class="quote">Everything we see is a perspective, not the truth.
<cite>Marcus Aurelius (121–180 AD), <a href="https://amzn.to/3NBCXtz">Meditations</a></cite>
</blockquote>
</div>
</section>
<section class="body header">
<aside>
<a href="#body" title="Body">
<figure>
<figcaption class="icon body-header">Body</figcaption>
<img src="../img/body-composition.jpg">
</figure>
</a>
</aside>
<div>
<h1 id="body-composition" class="icon body-2-3">Body Composition <a class="icon copy-link" href="#body-composition">Copy Link</a></h1>
<ul class="contents">
<li><a href="#body-types" title="Body Types">Body Types</a></li>
<li><a href="#body-weight" title="Body Weight">Body Weight</a></li>
<li><a href="#law-of-thermodynamics" title="Law of Thermodynamics">Law of Thermodynamics</a></li>
<li><a href="#weight-control" title="Weight Control">Weight Control</a></li>
<li><a href="#anatomy" title="Anatomy">Anatomy</a></li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="body-types">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#body-composition" title="Body Composition" class="icon body-2-3">Body Composition</a></li>
<li>Body Types</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="body-types">Body Types<a class="icon copy-link" href="#body-types">Copy Link</a></h2>
<blockquote>Adjusting for height, almost every single human being fits into one of the following common body types.</blockquote>
<div class="container">
<h3 id="body-type-overweight">Overweight</h3>
<figure class="float-left vertical">
<img src="/img/anatomy-overweight.svg" alt="Overweight">
</figure>
<p>Moderate amounts of muscle with excessive body fat.</p>
<p><strong>Suggestion:</strong> Consuming <a class="internal" href="#weight-management">fewer calories</a> with <a class="internal" href="#food-index">healthier food choices</a> from the <a class="internal" href="#food-index">SSF Food Pyramid</a> and incorporating an <a class="internal" href="#training-goals">exercise program</a>, including walking for 15–30 minutes per day, will reduce weight to healthier levels.</p>
</div>
<div class="container">
<h3 id="body-type-average">Average</h3>
<figure class="float-left vertical">
<img src="/img/anatomy-average.svg" alt="Average">
</figure>
<p>Normal amounts of muscle with normal amounts of body fat.</p>
<p><strong>Suggestion:</strong> Regular <a class="internal" href="#exercise">exercise</a>, including 15–30 minutes of walking or running, and improving <a class="internal" href="#food-index">food quality</a> from the <a class="internal" href="#food-index">SSF Food Pyramid</a> are suggested. Options include building up muscle first then burning fat later, or burning fat first then building muscle later. To burn fat and build muscle at the same time, a slower body recomposition ("maintenance") is a healthier and more sensible option.</p>
</div>
<div class="container">
<h3 id="body-type-underweight">Underweight</h3>
<figure class="float-left vertical">
<img src="/img/anatomy-underweight.svg" alt="Underweight">
</figure>
<p>Lower than average muscle mass and body fat.</p>
<p><strong>Suggestion:</strong> Slowly consuming more <a class="internal" href="#weight-management">calories</a> from the <a class="internal" href="#food-index">SSF Food Pyramid</a> and incorporating <a class="internal" href="#exercise">exercise</a>, especially a from the <a class="internal" href="#strength-training-exercises">strength training program</a>, will help increase weight to healthier levels.</p>
</div>
<div class="container">
<h3 id="body-type-fit">Fit</h3>
<figure class="float-left vertical">
<img src="/img/anatomy-fit.svg" alt="Fit">
</figure>
<p>Moderate to abundant muscle mass at low body fat.</p>
<p><strong>Suggestion:</strong> Burning off excess fat is suggested at higher than 15% body fat (25% for women). At 10% body fat (20% for women) or lower, a slow bulk to build more muscle is an option. If you are at your desired physique, simply maintain your caloric intake and training intensity.</p>
</div>
</div>
</section>
<section class="dynamic-load" data-section="body-weight">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#body-composition" title="Body Composition" class="icon body-2-3">Body Composition</a></li>
<li>Body Weight</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="body-weight">Body Weight<a class="icon copy-link" href="#body-weight">Copy Link</a></h2>
<h3 id="composition">Composition</h3>
<figure>
<img src="/img/body-composition.svg" alt="Fat + Lean Mass = Body Composition">
<figcaption>The human body illustrating body composition, with muscles (lean mass) shown in red and fat in yellow.</figcaption>
</figure>
<p>Your body weight does not consist of just muscle and fat, but also water, blood, organs, waste, tissue, and bones. Your scale tells you your weight, but it doesn't accurately tell you how much of it is lean muscle and how much of it is fat. If you gain or lose a few pounds over the course of the day, it is likely just fluctuations of water weight. Measuring week-by-week, first thing in the morning, is a more reliable way to track progress.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Fat is stored not only as benign subcutaneous fat beneath the skin but also as dangerous visceral fat, which accumulates around your organs and can cause your abdomen to protrude. This makes it crucial to be mindful of where fat is stored, as visceral fat is particularly harmful for health. A DEXA scan would reveal your VAT (visceral adipose tissue).</p>
</blockquote>
<h4 id="bmi">BMI</h4>
<blockquote class="caution">
BMI is not a reliable indicator of body composition, especially for athletes, as it fails to distinguish between muscle mass and fat mass. Measurements such as body fat and lean mass from a DEXA scan are much more accurate, and the waist-to-height ratio is also more reliable. However, BMI remains a quick and useful tool for assessing the general population and identifying obesity.
</blockquote>
<p>BMI (body mass index) takes only weight into account, while body fat percentage takes the ratio of lean mass (muscle) into account. For that reason, body fat percentage reflects a <a href="http://www.nytimes.com/interactive/projects/cp/summer-of-science-2015/latest/bmi" title="Same B.M.I., Very Different Beach Body">more accurate</a> picture of overall fitness and health.</p>
<p>For instance, a 5′10″ 180 lbs male with 10% body fat has better fitness than a 5′10″ 180 lbs male with 25% body fat, even though both are considered overweight on the BMI scale.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>You can <a class="internal" href="#weekly-expectations">expect</a> to naturally, healthily, and realistically burn up to 2 lbs of <em>fat</em> per week (the obese can burn more), or build no more than <a href="https://pubmed.ncbi.nlm.nih.gov/16424293/" title="Six-week improvements in muscle mass and strength during androgen therapy in older men">roughly 0.5 lbs</a> of <em>muscle</em> per week, where beginners would see the biggest gains.</p>
</blockquote>
<h4 id="body-composition-factors">Body Composition Factors</h4>
<p>Most of your body composition (fat + lean mass) results from diet and exercise.</p>
<p>While diet is the primary driver of weight change through <a class="internal" href="#law-of-thermodynamics">calorie management</a>, exercise complements this by promoting muscle growth, improving fat loss through increased energy expenditure, and enhancing metabolism, which helps prevent future fat gain.</p>
<p>Nutrition is the foundation and exercise works hand-in-hand with it. Exercise also provides significant <a class="internal" href="#benefits-of-exercise">health benefits</a>.</p>
<table>
<thead>
<tr>
<th>Type of Change</th>
<th>Diet Effects</th>
<th>Exercise Effects</th>
</tr>
</thead>
<tbody>
<tr>
<td>🍕 Body Fat</td>
<td><span class="glowing-text">★★★★</span>☆</td>
<td><span class="glowing-text">★★★</span>☆☆</td>
</tr>
<tr>
<td>💪 Muscle Mass</td>
<td><span class="glowing-text">★★★</span>☆☆</td>
<td><span class="glowing-text">★★★★★</span></td>
</tr>
<tr>
<td>🦴 Bone Density</td>
<td><span class="glowing-text">★★★</span>☆☆</td>
<td><span class="glowing-text">★★★★</span>☆</td>
</tr>
<tr>
<td>⚡ Metabolic Rate</td>
<td><span class="glowing-text">★★★</span>☆☆</td>
<td><span class="glowing-text">★★★★</span>☆</td>
</tr>
</tbody>
</table>
<h3 id="genetics">Genetics</h3>
<blockquote class="quote">People are different, but not <em>that</em> different.
<cite>Bret Contereras</cite>
</blockquote>
<h4>Muscularity and Obesity</h4>
<p><strong>Unique Physical Characteristics:</strong> Our height, body structure, predisposition to store fat, and muscularity are largely genetically determined by the time we reach puberty. These attributes form our base shape and appearance and cannot be significantly changed without surgery or drugs. However, we can alter our body fat and muscle composition to sculpt a new shape. Keep in mind that we have a <a class="internal" href="#maximum-muscular-potential">natural limit</a> for muscular potential.</p>
<p><strong>Obesity and Genetics:</strong> <a class="internal" href="#obesity">Obesity</a> is primarily influenced by <a href="http://www.ncbi.nlm.nih.gov/pubmed/7988310" title="Effects of a traditional lifestyle on obesity in Pima Indians">behavioral and environmental factors</a> rather than by genetics, as there is only a <a href="https://examine.com/articles/does-metabolism-vary-between-two-people/" title="Does metabolism vary between two people?">small variance in resting metabolism</a> from person to person. There is a significant correlation between <a href="https://pubmed.ncbi.nlm.nih.gov/23893425/" title="Posttraumatic stress disorder is associated with emotional eating">trauma and obesity</a>, as coping mechanisms involving comfort foods and cortisol dysregulation from stress often lead to habitual <a href="https://pubmed.ncbi.nlm.nih.gov/36904172/" title="The Association of Emotional Eating with Overweight/Obesity">emotional eating</a>.</p>
<p><strong>Obesity and Environment:</strong> Genetic predisposition to obesity can be triggered by the environment, affecting our behavior, but the basic energy balance mechanism (<a class="internal" href="#law-of-thermodynamics">Law of Thermodynamics</a>) remains the same. In other words, a healthy lifestyle can prevent obesity.</p>
<blockquote class="info">
If you struggle to lose weight despite exercising consistently and following a healthy diet, you may need to address potential metabolic issues by understanding your <a class="internal" href="#weight-control">set point</a> and reviewing your <a class="internal" href="#biomarkers">bloodwork</a>. For instance, insulin resistance, a precursor to type 2 diabetes, can make it harder to shed fat.
</blockquote>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I took a genetic test and discovered that I have several genetic markers that increase my predisposition to obesity. Despite this, I am living proof that the risk of obesity can be mitigated with proper diet and exercise.</p>
</blockquote>
<h4>Genetic Predispositions to Diseases</h4>
<p>Many populations are at higher risk for certain age-related diseases that can manifest early or during their 40s and 50s. Diabetes, cancer, and heart disease are the most common conditions influenced by genetic predispositions. For instance, specific genes can lead to glucose hypersensitivity, increasing the risk for diabetes, or influence lipid (cholesterol) profiles, contributing to heart disease.</p>
<p>One way to assess your risk profile is to examine your family history. The most accurate method, however, is through genetic testing, which can be obtained through your healthcare provider.</p>
<h3 id="body-fat">Body Fat</h3>
<blockquote class="question">
<h5>Did you know?</h5>
<p> The body can only hold around 500 grams (2000 calories) of carbohydrates while the body can hold at least 10,000 calories of fat, which makes fat an "unlimited" source of fuel.</p>
</blockquote>
<p>An good way of finding out your approximate body fat percentage at home is by using <a href="https://amzn.to/4faCI4k" title="Body fat caliper">calipers</a>. You can find a more precise body fat percentage at a gym or medical center that offers DEXA scans. Electronic weight scales does not measure body fat accurately.</p>
<p>You can also roughly guess your own body fat percentage by looking at your midsection in the mirror. If you have no visible abdominal muscles, you are likely over 20% body fat (or over 30% for women). If you can see partial outlines of your abs, you are likely 15–19% (25–29% for women). If you can see full abdominal muscles, you are likely around 10% (20% for women).</p>
<p>Women naturally have higher body fat percentages because of extra fatty tissue in their breasts, thighs, and buttocks.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p><strong>You cannot <a href="http://www.netwellness.uc.edu/question.cfm/21417.htm">spot reduce</a> fat</strong>. When you burn fat, you burn it from all over your body. Men typically have <strong>stubborn fat</strong> in their abdominal and lower back areas, classified as android fat distribution ("apple-shaped"). Women, on the other hand, tend to store more fat in their thighs, glutes, and breasts, known as gynoid fat distribution ("pear-shaped"). The amount of fat stored in these areas is largely determined by genetics.</p>
</blockquote>
<blockquote class="question">
<h5>Did you know?</h5>
<p>While six-pack abs may indicate a lean appearance, more reliable indicators of low visceral fat ("belly/organ fat") include <a href="https://pubmed.ncbi.nlm.nih.gov/24582192/" title="A pooled analysis of waist circumference and mortality in 650,000 adults">waist circumference</a>, waist-to-hip ratio, triglyceride levels, fasting insulin levels, and C-reactive protein levels. These measures provide a more accurate assessment of the health risks associated with fat distribution. A DEXA scan can also reveal your visceral adipose tissue (VAT).</p>
</blockquote>
<h3 id="desired-body-weight">Desired Body Weight</h3>
<p>The DBW calculator below can help you find your desired body weight based on known body fat percentage:</p>
<form name="dbw_calc" class="calculator">
<h3 id="dbw-calculator"><span class="badge">SSF</span> DBW Calculator</h3>
<p>Current Body Fat</p>
<input class="tiny" type="text" name="body_fat_percentage" id="dbw_body_fat_percentage" maxlength="4" aria-describedby="body-fat-percentage">
<label for="dbw_body_fat_percentage">%</label>
<div>
<p>Body Weight</p>
<input class="tiny" type="text" name="body_weight" maxlength="5" aria-describedby="body_weight">
<label for="dbw-lbs">
<input type="radio" id="dbw-lbs" name="weight" checked>
lbs</label>
<label for="dbw-kg">
<input type="radio" id="dbw-kg" name="weight">
kg</label>
</div>
<div>
<p>Desired Body Fat</p>
<input class="tiny" type="text" name="desired_body_fat" id="dbw_desired_body_fat" maxlength="4" aria-describedby="desired_body_fat">
<label for="dbw_desired_body_fat">%</label>
</div>
<button name="Get Result" type="button" onclick="get_dbw()">Get Result</button>
<div class="results">
<h5>Your desired body weight is:</h5>
<input class="tiny" type="text" id="result_dbw_lbs" name="result_dbw_lbs" maxlength="4" aria-describedby="result_dbw_lbs" disabled>
<label for="result_dbw_lbs">lbs</label>
<input class="tiny" type="text" id="result_dbw_kg" name="result_dbw_kg" maxlength="4" aria-describedby="result_dbw_kg" disabled>
<label for="result_dbw_kg">kg</label>
</div>
</form>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I have used calipers on three skinfold sites, which provide a rough estimate for body fat percentage. However, a DEXA scan offers a more precise measurement.</p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="law-of-thermodynamics">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#body-composition" title="Body Composition" class="icon body-2-3">Body Composition</a></li>
<li>Law of Thermodynamics</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="law-of-thermodynamics">Law of Thermodynamics<a class="icon copy-link" href="#law-of-thermodynamics">Copy Link</a></h2>
<p><strong>Calorie Dynamics:</strong> If you consume more calories than you burn, you will gain weight (bulking). If you burn more calories than you consume, you will <a href="http://www.ncbi.nlm.nih.gov/pubmed/8561057" title="Similar weight loss with low- or high-carbohydrate diets">lose weight</a> (fat-loss phase).</p>
<p>However, this comes with <strong>big caveats</strong>: while a <a href="http://www.nejm.org/doi/full/10.1056/nejmoa0804748#t=article" title="Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates">calorie is a calorie</a>, the body is <em>not</em> a closed system.</p>
<p>For example, some calories from fibre are spent feeding the gut, and the thermic effect of protein requires more energy to burn than carbohydrates or fat.</p>
<p>Another example: if my maintenance calories are 2000 per day and I eat 6000 calories on one day, I'm less likely to gain weight than if I consistently ate 2500 calories daily over the course of a week. This is because the body has mechanisms, such as increased <a href="https://pubmed.ncbi.nlm.nih.gov/23107264/" title="Adaptive thermogenesis in human body weight regulation">thermogenesis</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3770765/" title="The Effects of Short-term Overfeeding on Energy Expenditure">glycogen storage</a>, to buffer short-term caloric surpluses, whereas sustained overeating allows more time for excess calories to be stored as fat.</p>
<p>Even more significant, ethanol (alcohol) and fructose (from added sugars and sweeteners), are among the most harmful metabolic disruptors. They <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2584858/" title="Fructose-induced leptin resistance exacerbates weight gain">impair leptin</a>, the hormone that regulates satiety, and bypass normal biochemical pathways to <a href="https://journals.physiology.org/doi/full/10.1152/ajpgi.00281.2023?utm_source=chatgpt.com" title="Interaction between fatty acid oxidation and ethanol metabolism in liver">increase fat storage</a>. This effect is especially profound in the absence of fibre. For example, the fibre in whole fruit noticeably <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6315720/" title="Whole Fruits and Fruit Fiber Emerging Health Effects">blunts</a> the negative metabolic impact of added fructose, which includes inflammation.</p>
<p>Factors that influence the rate of caloric (energy) consumption include:</p>
<ul>
<li>Physical activity (intensity and duration)</li>
<li>Muscle mass</li>
<li>Fasting</li>
<li>Chronic stress (high cortisol levels)</li>
<li>Gut microbiota</li>
<li>Glycemic load and its effect on insulin</li>
<li>Thermic effect of foods (TEF)</li>
<li>Other hormones (e.g., thyroid, testosterone)</li>
<li>Sleep quality</li>
</ul>
<p>The point is, while the law of thermodynamics holds true, what you eat and drink can enhance or disrupt internal biochemical processes. This ultimately determines how those calories are allocated. Therefore, the calorie model has been superseded by the hormonal model.</p>
<p><strong>Weight Management:</strong> Calories <em>definitely</em> matter for weight management, whether you want to lose or gain weight. However, putting on muscle or burning fat is significantly influenced by the type and duration of exercise you perform and the quality of the foods you consume.</p>
<p><strong>Exercise and Metabolism:</strong> Exercise increases caloric expenditure and <a class="internal" href="#metabolism">metabolism</a>, and what you eat and drink affects metabolic and hormonal secretions which may cause you to store fat instead of expend fat, and vice versa. This is why <a class="internal" href="#benefits-of-exercise">exercise</a> and the <a class="internal" href="#optimal-diets">type of foods and beverages</a> you consume are important. Note that while exercise is an excellent way to prevent weight gain, your body will, however, want to eat more to return to its <a class="internal" href="#weight-control">set point</a>.</p>
<div class="card">
<h5>"But I exercise and eat healthy!"</h5>
<p>Consider this hypothetical: you perform the exact same exercise three times a week and eat the exact same healthy meals every day, measured down to the calorie. Your body burns 2000 calories a day on average and your weight stays exactly the same. One day, you decide to add a very small daily scoop of ice cream for dessert. It's only 100 extra calories—no big deal, right? But over the course of just one year, those daily surplus calories add up to 36,500, leading to an additional 10.4 pounds (4.7 kg) of body fat (3500 calories = 1 pound of fat). This illustrates how even a small change can disrupt your energy balance and affect your weight over time. Note that this is also true for exercise, where small increments of walking off 100 calories add up over time. This is also called Non-Exercise Activity Thermogenesis (NEAT), where extra calories are burned through daily activities like walking, fidgeting, and standing.</p>
</div>
<blockquote class="tip">
<h5>Tip</h5>
<p>Walking for 15 to 30 minutes after a meal offers two key benefits: it helps regulate insulin by reducing blood sugar spikes and uses circulating glucose (blood sugar) for energy instead of storing it as fat. Movement allows your muscles to absorb glucose like a sponge and can help reduce the likelihood of fat storage.</p>
</blockquote>
<h2 id="to-maintain-weight">To Maintain Weight<a class="icon copy-link" href="#to-maintain-weight">Copy Link</a></h2>
<p><img src="/img/law-of-thermodynamics-maintenance.webp" alt="Law of Thermodynamics for Maintenance"></p>
<h2 id="to-lose-weight">To Lose Weight<a class="icon copy-link" href="#to-lose-weight">Copy Link</a></h2>
<p><img src="/img/law-of-thermodynamics-weight-loss.webp" alt="Law of Thermodynamics for Weight Loss"></p>
<h2 id="to-gain-weight">To Gain Weight<a class="icon copy-link" href="#to-gain-weight">Copy Link</a></h2>
<p><img src="/img/law-of-thermodynamics-weight-gain.webp" alt="Law of Thermodynamics for Weight Gain"></p>
</div>
</section>
<section class="dynamic-load" data-section="weight-control">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#body-composition" title="Body Composition" class="icon body-2-3">Body Composition</a></li>
<li>Weight Control</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="weight-control">Weight Control<a class="icon copy-link" href="#weight-control">Copy Link</a></h2>
<blockquote class="caution">
<h5>Set Point Theory</h5>
<p>Whether you're overweight or underweight for a long period of time, that weight is your set point—or more accurately, your "settling point." Your body's unique baseline weight ("settling point") is stubborn, and <strong>your brain will fight to return to it</strong>. For instance, if you lose 50 lbs over several months, your body will resist the change and attempt to regain the weight. <a class="internal" href="#metabolic-compensation">Metabolic compensation</a> also plays a role in maintaining your settling point. To reset your settling point, you must maintain the new weight for a prolonged period to allow for long-term physiological adaptation. This means maintaining a healthy lifestyle even after reaching your weight goal, as your body will naturally try to revert to its previous state. These physiological and <a href="#hormones" class="internal">hormonal</a> changes to a new target weight can take at <a href="https://pubmed.ncbi.nlm.nih.gov/11684524/" title="Long-term weight-loss maintenance">least <strong>several months</strong></a> to stabilize and become the new norm.</p>
</blockquote>
<h3 id="fat-loss-tips">Fat-Loss Tips</h3>
<p><strong>Calorie Restriction:</strong> To comfortably maintain a daily caloric deficit, it is essential to prioritise nutrient-dense meals. This requires sticking to a <a class="internal" href="#popular-diets">focused diet</a>.</p>
<p><strong>Satiety:</strong> Fortunately, there are many ways of keeping <a class="internal" href="#optimal-satiety">satiated</a>: Increase low-calorie, high-fibre sources such as vegetables, berries, and spices. Staying fully hydrated by drinking water, tea, and black coffee will keep appetites at bay. Consuming <a class="internal" href="#proteins">protein sources</a> will also <a href="http://www.ncbi.nlm.nih.gov/pubmed/18469287" title="Protein, weight management, and satiety">improve satiety</a>.</p>
<p><strong>Intermittent Fasting:</strong> <a class="internal" href="#fasting">Fasting</a> is also a useful tool for fat loss through time-restricted fasting.</p>
<blockquote class="quote">Slow and steady wins the race.
<cite>Aesop (620–560 BC), The Tortoise and the Hare</cite>
</blockquote>
<h3 id="calorie-calculator">Calorie Calculator</h3>
<p>The calculator below will give your current basal metabolic rate (BMR) and an approximate number of calories to consume daily towards your goal weight.</p>
<p>Consider using the <a class="internal" href="#macronutrient-calculator">Macronutrient Calculator</a> afterwards.</p>
<form name="msje_calc" class="calculator">
<h3 id="calorie-calculator"><span class="badge">SSF</span> Calorie Calculator</h3>
<label for="age">Age</label>
<input type="text" class="tiny" name="age" maxlength="3" id="age">
<fieldset>
<legend>Gender</legend>
<input type="radio" name="gender" value="Male" id="male">
<label for="male">Male</label>
<input type="radio" name="gender" value="Female" id="female">
<label for="female">Female</label>
</fieldset>
<div>
<p><em>Fill out in </em>🇺🇸<em> Imperial or</em> 🇪🇺 <em>Metric only:</em></p>
<div>
<fieldset>
<legend>🇺🇸 Imperial</legend>
<p><strong>Height</strong></p>
<input type="text" class="tiny" name="feet" maxlength="1" id="feet">
<label for="feet">feet</label>
<input type="text" class="tiny" name="inch" maxlength="2" id="inch">
<label for="inch">inches</label>
<p><strong>Weight</strong></p>
<input type="text" class="tiny" name="lbs" maxlength="4" id="lbs">
<label for="lbs">lbs</label>
</fieldset>
</div>
<div>
<fieldset>
<legend>🇪🇺 Metric</legend>
<p><strong>Height</strong></p>
<input type="text" class="tiny" name="cm" maxlength="5" id="cm">
<label for="cm">cm</label>
<p><strong>Weight</strong></p>
<input type="text" class="tiny" name="kg" maxlength="4" id="kg">
<label for="kg">kg</label>
</fieldset>
</div>
</div>
<p>How often do you exercise each week?*</p>
<select class="huge" name="multiplier" id="multiplier">
<option value="e1">Little to no exercise</option>
<option value="e2">Minimal exercise (1-3 days/week)</option>
<option value="e3">Moderate training (3-5 days/week)</option>
<option value="e4">Heavy training (6-7 days/week)</option>
<option value="e5">Extreme training (2x/day, daily)</option>
</select>
<p class="caption">*Exercise refers to 30–60 minutes of moderate to vigorous strength or cardio training. Metabolism, activity level, and exercise type can affect caloric outcomes.</p>
<button name="Get Result" type="button" onclick="get_msje()">Get Result</button>
<div class="results">
<h5>Basal Metabolic Rate (BMR)</h5>
<input type="text" id="result_bmr" name="result_bmr" maxlength="4" aria-describedby="result_bmr" disabled>
<label for="result_bmr">Calories</label>
<h5>↔ To Maintain Weight</h5>
<input type="text" id="result_msje" name="result_msje" maxlength="4" aria-describedby="result_msje" disabled>
<label for="result_msje">Calories/day</label>
<h5>↑ To Gain Weight</h5>
<input type="text" id="result_gain" name="result_gain" maxlength="4" aria-describedby="result_gain" disabled>
<label for="result_gain">Calories/day</label>
<h5>↓ To Lose Weight</h5>
<input type="text" id="result_lose" name="result_lose" maxlength="4" aria-describedby="result_lose" disabled>
<label for="result_lose">Calories/day</label>
</div>
</form>
<h3 id="understanding-the-numbers">Understanding the Numbers</h3>
<dt>Calorie Calculator</dt>
<dd>This calculator utilizes the Mifflin-St Jeor equation, a <a href="http://www.ncbi.nlm.nih.gov/pubmed/18947974">reliable</a> method for determining your BMR.</dd>
<dt>BMR (Basal Metabolic Rate)</dt>
<dd>The BMR is the number of calories you burn while at rest over a 24-hour period. This assumes no physical activity.</dd>
<dt>Total Daily Energy Expenditure (TDEE)</dt>
<dd>TDEE is calculated by multiplying your BMR by an activity level factor based on your workouts, reflecting the total calories burned in a day.</dd>
<dt>Maintenance = TDEE</dt>
<dd>Consuming calories equal to your TDEE helps you maintain your current weight.</dd>
<dt>Weight gain (TDEE + 500)</dt>
<dd>Adding 500 calories to your daily TDEE can lead to a weight gain of approximately one pound per week, mostly fat. Reducing by 250 calories allows for a gradual increase.</dd>
<dt>Weight loss (TDEE - 500)</dt>
<dd>Reducing your daily caloric intake by 500 calories from your TDEE can result in a weight loss of about one pound per week, mostly fat.</dd>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Under suitable nutritional and physical conditions, it takes approximately <a href="http://www.nature.com/ijo/journal/v32/n3/abs/0803720a.html" title="What is the required energy deficit per unit weight loss?">3500 calories</a> to burn off 1 lb of fat, which is a deficit of 500 calories per day for one week.</p>
</blockquote>
<h3 id="adjusting-your-numbers">Adjusting Your Numbers</h3>
<blockquote class="info">
<h5>Note</h5>
<p>Every time you gain or lose 5 lbs of body weight, use the Calorie Calculator to readjust your caloric intake. Your caloric requirements will change as your weight changes.</p>
</blockquote>
<h4 id="diet-transitioning">Diet Transitioning</h4>
<p>When transitioning from a muscle-building phase to a fat-loss phase, or vice versa, adjust your calories gradually by 200 to 250 calories per week. This gradual change allows your body to adapt both psychologically and physiologically. Your weight will still change during this transition phase. Many people make the mistake of adjusting too quickly, which often proves counterproductive.</p>
<h4 id="bmr-burning-fat">Burning Fat</h4>
<p>To lose weight, consume less calories than you burn in a day, but not fewer than <a href="http://www.ncbi.nlm.nih.gov/pubmed/21677272" title="Biology's response to dieting: the impetus for weight regain">1200 calories</a> to avoid malnutrition and counterproductive results, unless you are <a class="internal" href="#fasting-mimicking-diet">fasting</a>.</p>
<p>The fat-loss phase should be combined with regular exercise, unless you are undertaking calorie-restricted fasting.</p>
<p>If you are struggling to lose weight, please read the <a class="internal" href="#diet">nutrition</a> section, along with <a class="internal" href="#gut-microbiome">gut microbiome</a> and <a class="internal" href="#fat-loss-tips">fat-loss tips</a>. Also, consider <a class="internal" href="#fasting">intermittent fasting</a>.</p>
<h4 id="bmr-building-muscle">Building Muscle</h4>
<p>To gain weight, consume more calories than you burn in a day. If you are a "<a class="internal" href="#muscle-building-tips">hardgainer</a>," you are simply not eating enough. Consider adding more healthy fats, nuts and seeds, and whole grains to your diet.</p>
<p><a class="internal" href="#the-laws-of-building-muscle">Building muscle</a> is only possible with regular weight training.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>Increasing muscle mass naturally is a slower process than losing body fat, because we can't build muscle as fast as we can put on or burn fat. Gaining more than 1 lb (0.45 kg) per week leads to unnecessary fat gains. Compared to the fat-loss phase, which can feel like a sprint, bulking is more like a marathon.</p>
</blockquote>
<h4 id="bmr-macronutrients">Macronutrients</h4>
<p>To calculate how much of your daily calories could be allocated to carbs, protein, and fat, try the <a class="internal" href="#macronutrient-calculator">Macronutrient Calculator</a>.</p>
</div>
</section>
<section class="dynamic-load" data-section="anatomy">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#body-composition" title="Body Composition" class="icon body-2-3">Body Composition</a></li>
<li>Anatomy</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="anatomy">Anatomy<a class="icon copy-link" href="#anatomy">Copy Link</a></h2>
<h3 id="anterior-view">Anterior View</h3>
<figure>
<img src="/img/anatomy-front.svg" alt="Anterior Anatomy">
<figcaption>Front (anterior) view of the human body and its major muscles.</figcaption>
</figure>
<h3 id="anterior-functions">Anterior Functions</h3>
<dl>
<dt>Abs (rectus abdominis) and Obliques</dt>
<dd>Stabilizes the core, assists in flexing the spine, and aids in lateral flexion and rotation of the trunk.</dd>
<dt>Adductors (adductor longus, adductor brevis, and adductor magnus)</dt>
<dd>Adducts the thigh, stabilizes the pelvis during walking.</dd>
<dt>Biceps (biceps brachii)</dt>
<dd>Bending (flexion) of the elbow, supination of the forearm (rotating the forearm to turn the palm up).</dd>
<dt>Brachialis</dt>
<dd>Flexes the elbow joint.</dd>
<dt>Calves (gastrocnemius)</dt>
<dd>Raising of the heels (plantar flexion of the foot).</dd>
<dt>Delts (deltoid)</dt>
<dd>Allows rotation and abduction of the arms, flexion, and extension at the shoulder joint.</dd>
<dt>Forearms</dt>
<dd>Movement of the wrist and fingers, including flexion, extension, abduction, and adduction.</dd>
<dt>Hip Flexors (iliopsoas)</dt>
<dd>Flexes the hip joint, bringing the thigh towards the torso.</dd>
<dt>Pecs (pectoralis)</dt>
<dd>Movement of the arms towards the midline of the body (adduction), as well as flexion, extension, and rotation of the humerus.</dd>
<dt>Quads (quadriceps)</dt>
<dd>Extending the knee and flexing the hip (rectus femoris).</dd>
<dt>Serratus Anterior</dt>
<dd>Protracts and stabilizes the scapula, assists in upward rotation.</dd>
<dt>Sternocleidomastoid</dt>
<dd>Flexes the neck, rotates the head to the opposite side, and assists in breathing.</dd>
<dt>Tibialis Anterior</dt>
<dd>Dorsiflexion of the foot (lifting the foot upwards) and inversion of the foot.</dd>
<dt>Traps (trapezius)</dt>
<dd>Lifting, rotating, and retracting the shoulder blades (scapula), as well as extending the neck.</dd>
<dt>Triceps (triceps brachii)</dt>
<dd>Extending the elbow and assisting in shoulder adduction.</dd>
</dl>
<h3 id="posterior-view">Posterior View</h3>
<figure>
<img src="/img/anatomy-back.svg" alt="Posterior Anatomy">
<figcaption>Back (posterior) view of the human body and its major muscles.</figcaption>
</figure>
<h3 id="posterior-functions">Posterior Functions</h3>
<dl>
<dt>Calves (gastrocnemius and soleus)</dt>
<dd>Raising of the heels (plantar flexion of the foot).</dd>
<dt>Delts (deltoid)</dt>
<dd>Allows rotation and abduction of the arms, flexion, and extension at the shoulder joint.</dd>
<dt>Forearms (extensor muscles)</dt>
<dd>Movement of the wrist and fingers, including extension, abduction, and adduction.</dd>
<dt>Glutes (gluteus maximus, medius, and minimus)</dt>
<dd>Extending and rotating the hip, stabilizing the pelvis, and straightening the hip joints.</dd>
<dt>Hamstrings (biceps femoris, semitendinosus, semimembranosus)</dt>
<dd>Bending (flexion) of the knee and extending the hip.</dd>
<dt>Infraspinatus</dt>
<dd>External rotation of the shoulder joint.</dd>
<dt>Lats (latissimus dorsi)</dt>
<dd>adduction, and internal rotation of the shoulder joint, as well as moving the arms towards the midline of the body.</dd>
<dt>Rhomboids (major and minor)</dt>
<dd>Retracting the scapula and stabilizing the shoulder blades.</dd>
<dt>Soleus</dt>
<dd>Plantar flexion of the foot, important for standing and walking.</dd>
<dt>Spinal Erectors (erector spinae)</dt>
<dd>Extension of the back and maintaining core stability.</dd>
<dt>Teres Major</dt>
<dd>Assists in the internal rotation and adduction of the humerus.</dd>
<dt>Traps (trapezius)</dt>
<dd>Lifting, rotating, and retracting the shoulder blades (scapula), as well as extending the neck.</dd>
<dt>Triceps (triceps brachii)</dt>
<dd>Extending the elbow and assisting in shoulder adduction.</dd>
</dl>
</div>
</section>
<section class="body header">
<aside>
<a href="#body" title="Body">
<figure>
<figcaption class="icon body-header">Body</figcaption>
<img src="../img/internal-systems.jpg">
</figure>
</a>
</aside>
<div>
<h1 id="internal-systems" class="icon body-3-3">Internal Systems <a class="icon copy-link" href="#internal-systems">Copy Link</a></h1>
<ul class="contents">
<li><a href="#metabolism" title="Metabolism">Metabolism</a></li>
<li><a href="#gut-microbiome" title="Gut Microbiome">Gut Microbiome</a></li>
<li><a href="#allergies-intolerances-inflammation" title="Allergies, Intolerances, and Inflammation">Allergies, Intolerances, and Inflammation</a></li>
<li><a href="#hormones" title="Hormones">Hormones</a></li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="metabolism">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#internal-systems" title="Internal Systems" class="icon body-3-3">Internal Systems</a></li>
<li>Metabolism</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="metabolism">Metabolism <span class="badge red">M³ Model</span><a class="icon copy-link" href="#metabolism">Copy Link</a></h2>
<blockquote class="icon quote">
Protect the liver, feed the gut, support the brain.
<cite>
Dr. Robert Lustig
</cite>
</blockquote>
<h3 id="metabolism-essentials">Boosting Metabolism</h3>
<p>A higher metabolism comes with plenty of benefits:</p>
<ul>
<li>🔥 Burn more calories</li>
<li>⚖️ Easier weight management</li>
<li>💪 Improved muscle mass</li>
<li>⚡ Sustained energy levels</li>
<li>🫀 Better metabolic health</li>
<li>🛡️ Lower risk of chronic diseases</li>
</ul>
<p><strong>Metabolic Variation:</strong> There is little variability with <em>resting</em> metabolism <a href="http://www.ncbi.nlm.nih.gov/pubmed/15534426">across humans</a> when controlled for factors like age, sex, and body composition. However, metabolism can <a class="internal" href="#metabolic-compensation">slow down</a> during a caloric deficit and increase after strength training.</p>
<p><strong>3 vs. 6 Meals:</strong> Consuming three or six meals in a day also has <a href="http://www.ncbi.nlm.nih.gov/pubmed/8383639">little effect on metabolism</a>, however snacking does <a class="internal" href="#insulin">elevate blood sugar</a>, making it more likely to store energy as fat. <a href="http://www.ncbi.nlm.nih.gov/pubmed/9322812" title="Relationship between resting metabolic rate and the composition of the fat-free mass">Lean muscle mass</a>, the <a href="http://www.ncbi.nlm.nih.gov/pubmed/15507147" title="Diet induced thermogenesis">thermogenesis of foods</a> (especially <a href="http://www.ncbi.nlm.nih.gov/pubmed/15466943" title="The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review">protein</a>), and the <a class="internal" href="#gut-microbiome">gut microbiome</a> contribute to an increased metabolism.</p>
<p><strong>Exercise Effects:</strong> Metabolism increases with <a href="http://examine.com/faq/does-metabolism-vary-between-two-people.html#summary2" title="Metabolic rate and exercise">exercise</a>, particularly <a class="internal" href="#anaerobic-training">anaerobic training</a>. This is due to the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), protein synthesis, the release of growth hormones and adrenaline, and the <a href="http://jap.physiology.org/content/82/1/298" title="Effect of an 18-wk weight-training program on energy expenditure and physical activity">energy required</a> for muscle maintenance and repair.</p>
<p><strong>Muscle Mass:</strong> The more <a href="http://www.ncbi.nlm.nih.gov/pubmed/14692598" title="Physical activity and resting metabolic rate">muscle mass</a> one has, the <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC296885/?page=3" title="Skeletal muscle metabolism is a major determinant of resting energy expenditure">higher the metabolism</a>. Muscle tissue burns more calories at rest compared to fat tissue, leading to greater overall calorie expenditure.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Muscle burns <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3424457/" title="Role of resting metabolic rate and energy expenditure in hunger and appetite control">three times</a> more calories than fat at rest.</p>
</blockquote>
<h3 id="metabolic-compensation">Metabolic Compensation</h3>
<p>The more active you are, the hungrier you'll be.</p>
<p>By exercising more, your body may naturally increase your appetite to maintain energy balance by consuming more calories. This phenomenon is known as metabolic compensation.</p>
<p>This can make it challenging to lose weight through aerobic exercise as your body adjusts by increasing hunger. However, to successfully <a class="internal" href="#law-of-thermodynamics">change your weight</a>, be mindful of your <a class="internal" href="#hyperpalatability">eating habits</a> and incorporate tools like <a class="internal" href="#fasting">intermittent fasting</a>. The key is to combine exercise with a balanced diet rich in nutritious foods. In the short term, <a class="internal" href="#counting-calories">counting calories</a> can be a helpful tool for educating yourself about your dietary patterns and eating habits.</p>
<p>Although related, metabolic compensation involves changes in energy expenditure, whereas the <a class="internal" href="#weight-control">set point theory</a> describes the weight range your body naturally maintains through physiological adaptations and regulatory processes.</p>
<h3 id="mitochondria">Mitochondria <span class="badge red">M³ Model</span></h3>
<p>Mitochondria ("tiny engines" or "small batteries") are organelles, often referred to as the powerhouses of the cell. They <strong>produce energy</strong> (ATP) from nutrients and regulate metabolism, playing a crucial role in overall vitality and health.</p>
<p>Lack of physical activity causes <strong>mitochondrial decay</strong>. When mitochondria are impaired, several critical consequences can occur:</p>
<ul>
<li><strong>Reduced energy production:</strong> Leads to fatigue and decreased cellular function.</li>
<li><strong>Increased oxidative stress:</strong> Causes cellular damage and contributes to aging and chronic diseases such as neurodegenerative disorders, cardiovascular issues, and cancer.</li>
<li><strong>Metabolic dysregulation:</strong> Increases the risk of obesity, insulin resistance, and type 2 diabetes.</li>
<li><strong>Weakened immune system and accelerated aging:</strong> Makes the body more susceptible to infections and reduces overall health and longevity.</li>
</ul>
<p>Mitochondria are <strong>strengthened, produced, and enhanced</strong> through <a class="internal" href="#heart-rate-zones">Zone 2</a> aerobic training, which contributes to improved endurance, delayed aging, and reduced risk of chronic diseases. Fasting (typically 24+ hours or through specific protocols like the <a class="internal" href="#fasting-mimicking-diet">Fasting-Mimicking Diet</a>) also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8716834/" title="Impact of Dietary Restriction Regimens on Mitochondria, Heart, and Endothelial Function">improves mitochondrial function</a> by promoting the production of new mitochondria, enhancing their efficiency, reducing oxidative stress, and triggering autophagy.</p>
</div>
</section>
<section class="dynamic-load" data-section="gut-microbiome">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#internal-systems" title="Internal Systems" class="icon body-3-3">Internal Systems</a></li>
<li>Gut Microbiome</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="gut-microbiome">Gut Microbiome <span class="badge red">M³ Model</span><a class="icon copy-link" href="#gut-microbiome">Copy Link</a></h2>
<p>Our gut microbiome is far more important than a mere "gut feeling." The saying “you are what you eat” takes on a new dimension.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>The human body has roughly 30 trillion human cells, while the gut microbiome comprises about 39 trillion microbial cells, including bacteria, viruses, fungi, and other microorganisms, primarily concentrated in the large intestine.</p>
</blockquote>
<p>The foods you eat can encourage the growth of specific bacteria, and fibre is a powerful catalyst. For instance, a diet rich in soluble <a class="internal" href="#fibre">fibre</a> from oats, barley, and legumes promotes beneficial bacteria that produce <a href="https://pubmed.ncbi.nlm.nih.gov/16633129/" title="Colonic health: fermentation and short chain fatty acids">short-chain fatty acids</a> (SCFAs) like butyrate. Butyrate has <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9115675/" title="Prospective Associations of Circulating Bile Acids and Short-Chain Fatty Acids With Incident Colorectal Cancer"><strong>anti-inflammatory effects</strong></a> and activates brown adipose tissue, which helps to <strong><a href="https://gut.bmj.com/content/67/7/1269" title="Butyrate reduces appetite and activates brown adipose tissue via the gut-brain neural circuit">burn more calories</a></strong>. These SCFAs play a crucial role in gut health and contribute to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10436623/" title="Short-chain fatty acids in diseases">protecting us</a> from pathogens. To simplify, <strong>fibre is the <em>pre</em>biotics</strong> and our <strong>gut microbes are the probiotics</strong>. When they combine, they create a new compound, called a postbiotic.</p>
<p>Microorganisms in our digestive tracts <a href="https://www.nature.com/articles/d42859-019-00017-z" title="Impact of diet–microbiota interactions on human metabolism">regulate energy balance and weight</a>. The ecosystem in your gut can be modified through a long-term diet, which can either contribute to good health or to inflammation leading to diseases such as <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3368382/" title="Linking long-term dietary patterns with gut microbial enterotypes">obesity and type 2 diabetes</a>.</p>
<p>The composition of the gut microbiota has been shown to <a href="http://www.nature.com/ajgsup/journal/v1/n1/full/ajgsup20125a.html" title="Impact of the gut microbiota on the development of obesity">differ</a> between lean and <a href="http://www.ncbi.nlm.nih.gov/pubmed/17183309" title="Microbial ecology: human gut microbes associated with obesity">obese</a> individuals, likely due to their food choices. As a result, individuals may respond differently to the same foods due to variations in their gut microbiota, potentially leading to differences in <a href="https://gut.bmj.com/content/65/3/426" title="Akkermansia muciniphila and improved metabolic health during a dietary intervention in obesity">weight gain</a> or glucose response, even when consuming <a href="https://www.cell.com/fulltext/S0092-8674(15)01481-6" title="Personalized Nutrition by Prediction of Glycemic Responses">identical meals</a>.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Your bowel movements tell you <em>a lot</em> about your gut microbiome. If you are getting soft, snake-like stools, you're doing great. If you're straining for nuggets or getting watery results, you likely need to make changes to your diet.</p>
</blockquote>
<h3 id="gut-brain-axis">Gut-Brain Axis</h3>
<p>The gut-brain axis is a bidirectional communication network that links the central nervous system (CNS) with the enteric nervous system (ENS) of the gastrointestinal tract. In other words, the brain and the gut are always in constant communication with each other.</p>
<p>In the nervous system pathway, the vagus nerve (our "information superhighway") instantly transmits signals from the gut to the brain and vice versa, playing a crucial role in <strong>regulating digestion, appetite, mood, cognition, and memory</strong>.</p>
<p>90–95% of the feel-good neurotransmitter serotonin is found in the gut, <a href="https://www.frontiersin.org/articles/10.3389/fpsyt.2021.682868/full" title="Serotonin Reuptake Inhibitors and the Gut Microbiome">not in the brain</a>, and <a class="internal" href="#hormones">hormones</a> such as leptin and ghrelin are part of the gut-brain communication system. This gut-brain connection influences our <strong>mood, behavior, and certain cognitive processes</strong>. The gut microbiota can even raise the <a href="https://pubmed.ncbi.nlm.nih.gov/28356427/" title="Microbiota-Gut-Brain Axis: Modulator of Host Metabolism and Appetite">baseline levels</a> of <strong>dopamine</strong>.</p>
<p>There is growing evidence that the gut microbiome affects <a href="https://pubmed.ncbi.nlm.nih.gov/31460832/" title="The Microbiota-Gut-Brain Axis">mental health</a> conditions such as depression, anxiety, and autism spectrum disorders. Changes in the microbiome composition, even through <a class="internal" href="#stress-and-mental-health">stress</a> and social situations, can alter neurotransmitter levels and inflammation, impacting mood and behavior.</p>
<h3 id="dietary-feedback-loop">Dietary Feedback Loop</h3>
<blockquote>
<h5>Eat What You Crave, Crave What You Eat</h5>
<p>You might despise the taste of broccoli, mushrooms, beans, and onions, likely because your gut lacks the proper microbiome to crave these types of foods. However, by limiting sugar, meat, and fried foods, and cultivating a new microbiome through cooking whole foods and adding spices to meals, your tastes can begin to change. Over time—since taste buds on the tongue regenerate approximately every two weeks—you may be surprised to find that you no longer crave sugar, meat, or fried foods.</p>
</blockquote>
<p><strong>Gut Command Centre:</strong> Other than stress, the microbiome can influence your food preferences and cravings. Certain bacteria thrive on particular nutrients and may send signals to your brain to encourage the consumption of foods that support their growth. This phenomenon suggests a feedback loop where what you eat influences the microbiome, which in turn can affect your dietary choices.</p>
<p><strong>Brain-Gut on Sugar:</strong> In other words, if you feed your gut sugar, you are promoting the growth of bacteria that crave sugar. This feedback loop is thus reinforced, with the bacteria sending signals to your brain to consume more sugar, supporting the sugar-loving bacteria in your gut. This also causes an indirect feedback loop on mood and hunger.</p>
<p><strong>Cultivate Good:</strong> There is a clear symbiotic relationship between the brain and the gut, where the gut influences the brain. However, we have control over how we choose to cultivate the microbiome.</p>
<h3 id="improving-gut-health">Improving Gut Health</h3>
<p>Improving your gut health is primarily achieved through consuming a wide variety of plant food sources, which promotes a diverse microbiome. Individuals who consume <strong>30 different types of plant sources per week</strong>—which includes herbs and spices, coffee and tea, nuts and seeds, whole grains and legumes—have the <a href="https://pubmed.ncbi.nlm.nih.gov/27110483/" title="A healthy gastrointestinal microbiome is dependent on dietary diversity"><strong>healthiest guts</strong></a>. This site provides simple meals that can get you 40 per <em>day</em>. However, it's not just about plant diversity but also their quality. For example, the Okinawan diet derives around 70% of its calories from purple sweet potatoes.</p>
<blockquote class="tip">
<h5>Tip</h5>
<p>80% of your dietary work is done if you simply consume at least 30 different plant sources in a week.</p>
</blockquote>
<ol>
<li><strong>Diversity:</strong> Eat a diverse range of foods, especially foods that contain <a class="internal" href="#fibre">fibre</a>. A <a class="internal" href="#ssf-food-pyramid" title="SSF Food Pyramid">variety of foods</a> leads to a <a href="https://www.health.harvard.edu/blog/diet-disease-and-the-microbiome-2021042122400" title="Diet, disease, and the microbiome">diverse microbiota</a>, which is beneficial for overall health.</li>
<li><strong>Probiotics:</strong> Include fermented foods, which contain diverse ecosystems of beneficial microbiomes. Examples of fermented foods are unsweetened yogurt, kefir, certain cheeses (like gouda, mozzarella, and cheddar), miso (if not cooked at high temperatures), soy sauce, tempeh, natto, kombucha (if not pasteurized), and raw or unpasteurized sauerkraut, kimchi, pickles, carrots, and beetroot that are naturally <em>fermented in brine</em> without vinegar. They are rich in <em>pro</em>biotics that can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9003261/" title="Fermented Foods, Health and the Gut Microbiome">enhance gut health</a> and significantly <a href="https://pubmed.ncbi.nlm.nih.gov/34256014/" title="Gut-microbiota-targeted diets modulate human immune status">reduce inflammation</a>.</li>
<li><strong>Prebiotics:</strong> Consume <em>pre</em>biotics from foods, as these act like fertilizers for beneficial gut bacteria, including probiotics. Prebiotics are essentially fibre, resistant starch, and polyphenols. Many types of fibre act as prebiotics and they all come from plants and mushrooms (fungi). <a href="https://ilsi.eu/scientific-activities/nutrition/prebiotics/" title="ILSI Europe - Prebiotics">Prebiotics</a> are non-digestible fibres that feed beneficial bacteria in the gut. Foods <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065" title="What are probiotics and prebiotics?">rich in prebiotics</a> include mushrooms, garlic, onions, leeks, asparagus, bananas, lentils, beans, and whole grains.</li>
<li><strong>Resistant Starch:</strong> Another type of prebiotic, called resistant starch, is found in many starchy foods, such as green bananas, cooked <em>and cooled</em> potatoes, rice, durum wheat pasta, beans, lentils, some whole grains such as oats and barley, and to a lesser extent, sweet potatoes. It resists digestion and functions similarly to fibre. It promotes <a href="http://www.ncbi.nlm.nih.gov/pubmed/19285600" title="Greater satiety response with resistant starch and corn bran in human subjects">satiety</a> and supports healthy <a href="http://www.ncbi.nlm.nih.gov/pubmed/16633129" title="Colonic health">gut microbiota</a>. However, processed and refined starchy foods such as pasta and bread should be limited to ~50 grams per day due to the potential for higher calories, blood sugar spikes, nutrient imbalances, and digestive issues.</li>
<li><strong>Polyphenols:</strong> The third type of prebiotic compounds are colorful <a href="https://pubmed.ncbi.nlm.nih.gov/37552899/" title="Interactions between gut microbiota and polyphenols">polyphenols</a>, which are notably found in blueberries, strawberries, tea leaves (especially green tea), dark chocolate, red wine (from grapes), and certain nuts and seeds. Resveratrol, found in red wine, is a type of polyphenol. Polyphenols are metabolized by gut microbiota and provide various heart and gut health benefits, along with anti-inflammatory effects. They offer advantages not just as <a class="internal" href="#antioxidants">antioxidants</a> but also through their interactions with the gut microbiome and other physiological systems, contributing to long-term health in ways that isolated antioxidant supplements may not. Polyphenols are found only in plant sources and honey.</li>
<li><strong>Limit Unhealthy Foods:</strong> Restrict ultra-processed food and sugar. They promote the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284805/" title="High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria">growth</a> of harmful bacteria.</li>
<li><strong>Antibiotics:</strong> While antibiotics save lives by fighting harmful bacteria, they can also eliminate beneficial bacteria, leading to reduced immunity, increased risk of infections, and gastrointestinal issues. Additionally, antibiotics are commonly used in the production of livestock and fish, which we later consume, potentially contributing to antibiotic resistance.</li>
<li><strong>Exercise:</strong> Do low-intensity aerobic exercise for at least 15 minutes every day, ideally 30. Physical activity activates the <a href="https://pubmed.ncbi.nlm.nih.gov/26438875/" title="A runner's high depends on cannabinoid receptors in mice">endocannabinoid system</a> (responsible for the "runner's high") and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357536/" title="Exercise Modifies the Gut Microbiota with Positive Health Effects">positively influences</a> the gut microbiome, particularly the microbes that produce butyrate. Anti-inflammatory butyrate-producing microbes positively affects gut, immune, metabolic, and brain health.</li>
</ol>
<h3 id="fermented-foods-and-probiotics">Fermented Foods and Probiotics</h3>
<blockquote class="info">
<h5>Note</h5>
<p>Avoid the shelved versions of pickled vegetables, as they are pickled in vinegar rather than brine (salted water). While still healthy, vinegar kills the beneficial bacteria—probiotics—that are prized in fermentation. Fermented versions of sauerkraut and kimchi are typically refrigerated, but be sure to double-check the label. Even better, you can make <a href="/recipes/#sauerkraut-and-kimchi">sauerkraut and kimchi</a> at home.</p>
</blockquote>
<p>The primary reason why fermented foods, such as pickles, sauerkraut, kimchi, miso, tempeh, unpasteurized cheese, kefir, plain Greek yogurt, kombucha, etc. are considered beneficial for health is due to their rich diversity of probiotics, which are beneficial bacteria. These probiotics can help to strengthen the gut microbiome, which plays a crucial role in overall health, including:</p>
<ul>
<li>🥗 Improved digestion, which helps in the breakdown and absorption of nutrients.</li>
<li>🛡️ Stronger immune function by helping to protect against harmful pathogens.</li>
<li>🔥 Reduction of chronic inflammation in the gut, which is associated with chronic diseases.</li>
<li>⚖️ Help with weight management, since gut bacteria affect metabolism.</li>
<li>🧬 Production of short-chain fatty acids (SCFAs), vitamins, and enzymes that are not present prior to fermentation. SCFAs contribute to metabolic health.</li>
<li>🧠 Improved mental health through the <a class="internal" href="#gut-brain-axis">gut-brain axis</a>. A healthy gut microbiome can reduce symptoms of anxiety and depression.</li>
</ul>
<p><strong>Fermenting Grains:</strong> Taking it a step further, fermenting grains, such as soaking oats overnight in water with plain yogurt or kefir, enhances their nutritional profile and digestibility. This process provides many of the same benefits listed above, including improved digestion and increased nutrient availability. Keep in mind that heating foods above 104ºF (40ºC) after fermenting can kill the helpful bacteria. However, the vitamins and minerals will still remain.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Sauerkraut is simply cabbage fermented in brine (salted water), while kimchi is similar but includes additional ingredients such as radishes, onion, garlic, and chili peppers.</p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="allergies-intolerances-inflammation">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#internal-systems" title="Internal Systems" class="icon body-3-3">Internal Systems</a></li>
<li>Allergies, Intolerances, and Inflammation</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="allergies-intolerances-inflammation">Allergies, Intolerances, and Inflammation<a class="icon copy-link" href="#allergies-intolerances-inflammation">Copy Link</a></h2>
<h3 id="food-allergies">Food Allergies</h3>
<p>Common <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001820/" title="Food allergy">food allergies</a> are peanuts, eggs, dairy, fish, soy, shellfish, tree nuts, corn, and wheat.</p>
<p>They can cause a range of symptoms from mild to severe. While genetics play a significant role, environmental factors such as early life exposure, hygiene, and diet, as well as the composition of the gut microbiota, also contribute to the development of food allergies.</p>
<h3 id="food-intolerances">Food Intolerances</h3>
<p>Food intolerances, which include symptoms of digestive issues such as bloating, heartburn, cramps, constipation, and diarrhea, are commonly observed after consuming <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6423694/" title="Food Allergy Vs Food Intolerance in Patients With Irritable Bowel Syndrome">sugar-based products</a>, <a href="https://www.ncbi.nlm.nih.gov/books/NBK542243/" title="Cow milk allergy">cow's milk/lactose</a>, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6630947/" title="Non-celiac gluten sensitivity">wheat gluten</a>.</p>
<p><strong>Histamine Intolerance:</strong> Another type of food intolerance, which may cause inflammation, acid reflux, fatigue, or hives, involves a neurotransmitter called <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11054089/" title="Histamine Intolerance: Symptoms, Diagnosis, and Beyond">histamine</a>. Unfortunately, some healthy foods are high in histamine, including aged cheese, cured meats, fermented foods, alcohol, fish, shellfish, tomatoes, eggplant, and spinach. Other foods, such as strawberries, pineapple, citrus fruits, and chocolate can also trigger histamine reactions in sensitive individuals.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>65% of the population is <a href="http://ghr.nlm.nih.gov/condition/lactose-intolerance" title="Lactose inolerance">lactose intolerant</a>, with as much as 90% in East Asian ancestry. However, cheese and yogurt are easier to tolerate since it goes through a fermentation process which breaks down the lactose in milk.</p>
</blockquote>
<h3 id="inflammation">Inflammation</h3>
<p>The mechanism of an acute inflammatory response is to help us heal from injuries, viruses, and infections, however, in modern times, inflammation has become <strong>chronic</strong>.</p>
<p>Chronic inflammation, which contributes to a <a class="internal" href="#longevity">shortened life</a>, is caused by several factors, including:<p>
<ul>
<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1160597/" title="Smoking and inflammation">Smoking</a></li>
<li>Excessive <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513683/" title="Alcohol and Gut-Derived Inflammation">alcohol consumption</a></li>
<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5518723/" title="Dietary sugars, not lipids, drive hypothalamic inflammation">Added sugars</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/" title="Effects of Sweeteners on the Gut Microbiota">artificial sweeteners</a></li>
<li><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10058108/" title="Low-Grade Inflammation and Ultra-Processed Foods Consumption">Ultra-processed foods</a> (UPFs)</li>
<li>Consumption of <a href="https://pubmed.ncbi.nlm.nih.gov/24284436/" title="Associations between red meat intake and biomarkers of inflammation">red meat</a></li>
<li><a href="https://pubmed.ncbi.nlm.nih.gov/34055387/" title="The Immunology of Stress and the Impact of Inflammation on the Brain and Behavior">Stress</a></li>
<li><a href="https://pubmed.ncbi.nlm.nih.gov/35783338/" title="Inflammation, physical activity, and chronic disease">Physical inactivity</a></li>
<li><a href="https://pubmed.ncbi.nlm.nih.gov/35386146/" title="Obesity: A Chronic Low-Grade Inflammation and Its Markers">Obesity</a>, which is associated with an unhealthy <a class="internal" href="#gut-microbiome">gut microbiota</a>, often resulting from a less diverse and nutrient-poor diet.</li>
</ul>
<p>While aging naturally leads to increased levels of inflammation, additional factors of chronic inflammation further accelerates the aging process. This contributes to the development of <strong>age-related diseases</strong> such as cardiovascular disease, Alzheimer's disease, type 2 diabetes, and certain cancers. In this way, chronic inflammation creates a feedback loop, promoting further <strong>cellular damage and aging</strong>.</p>
<p>There is also a strong association between <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5542678" title="The role of inflammation in depression">inflammation and <strong>depression</strong></a>.</p>
</div>
</section>
<section class="dynamic-load" data-section="hormones">
<aside class="breadcrumb">
<ul>
<li><a href="#body" title="Body" class="icon body">Body</a></li>
<li><a href="#internal-systems" title="Internal Systems" class="icon body-3-3">Internal Systems</a></li>
<li>Hormones</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="hormones">Hormones<a class="icon copy-link" href="#hormones">Copy Link</a></h2>
<h3 id="cortisol">Cortisol</h3>
<p>Discovered in the 1940s, cortisol, aka the "stress hormone," is essential for the body's response to <a class="internal" href="#stress-and-mental-health">stress</a>. It helps control blood sugar levels, regulate metabolism, reduce inflammation, and assist with memory formulation.</p>
<p>However, chronically high levels of cortisol can lead to various health problems, including <a href="https://pubmed.ncbi.nlm.nih.gov/11020091/" title="Stress and body shape: stress-induced cortisol secretion">weight gain</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/9809193/" title="Cortisol and hypertension">high blood pressure</a>, a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341031/" title="Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk">weakened immune system</a>, and increase blood sugar levels, contributing to <a class="internal" href="#insulin">insulin resistance</a>.</p>
<h3 id="estrogen">Estrogen</h3>
<p>Discovered in the early 1920s, estrogen is a group of hormones primarily produced in the ovaries in women and in smaller amounts by the testes in men. It is crucial for reproductive and sexual health, bone density, and cardiovascular health.
<p>In women, estrogen regulates the menstrual cycle and affects the reproductive system. It also helps maintain bone density.</p>
<p>In men, estrogen is important for modulating libido, erectile function, and sperm production. Low levels of estrogen can lead to bone density loss and increased risk of fractures, while high levels can be linked to various health issues, including certain types of cancer.</p>
<h3 id="ghrelin">Ghrelin</h3>
<p>Discovered in 1999, ghrelin, often called the "hunger hormone," is produced mainly in the stomach. It stimulates appetite, increases food intake, and promotes fat storage. Ghrelin levels typically rise before meals (increased hunger) and fall after eating (reduced appetite). It also plays a role in regulating the distribution and rate of use of energy. It works in opposition to <a class="internal" href="#leptin">leptin</a>, signaling the brain when the body needs more energy or food.</p>
<h3 id="insulin">Insulin</h3>
<p><strong>What is Insulin?:</strong> Discovered in 1921, insulin, a hormone that controls blood sugar (glucose) and energy storage, rises after meals to promote nutrient uptake and fat storage, regardless of the macronutrient composition. However, protein also stimulates glucagon, a hormone, which helps balance blood sugar levels.</p>
<p><strong>Fat Burning:</strong> Low insulin levels between meals and during sleep facilitate fat breakdown.</p>
<p><strong>Type 2 Diabetes Risk:</strong> <a class="internal" href="#hyperpalatability">Refined carbohydrates</a>, especially in ultra-processed foods, significantly <a class="internal" href="#glycemic-index">raise insulin</a>, promoting fat storage. Complex carbohydrates, however, contain <a class="internal" href="#fibre">fibre</a>, which is mostly found in whole grains, legumes, nuts, seeds, and berries, as well as fruits and vegetables, and helps lower the <a class="internal" href="#glycemic-index">glycemic</a> impact of carbohydrates. Consuming large amounts of unrefined carbohydrates, such as pop/soda, pizza, pastries, white bread, or white pasta, can elevate baseline glucose levels for extended periods, especially when combined with poor sleep and stress (<a class="internal" href="#cortisol">cortisol</a>). Over time, chronically high levels of insulin can lead to insulin resistance, where cells become less responsive to insulin, increasing the risk of type 2 diabetes.</p>
<p><strong>Lowering Insulin:</strong> Insulin levels can be <a href="http://www.ncbi.nlm.nih.gov/pubmed/12792658" title="Glycemic index of single and mixed meal foods among common Japanese foods with white rice as a reference food">reduced</a> by consuming fats, dairy, fibre, vinegar, or citrus fruits, while avoiding late-night snacking, large dinners, or eating too quickly. The order of consuming vegetables and vinegar first, then proteins and fats second, and starchy and sugary carbohydrates last helps stabilize blood sugar.
<p><strong>Power of Exercise:</strong> Any kind of physical activity, including walking, is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5846677/" title="The essential role of exercise in the management of type 2 diabetes">extremely effective</a> for blood glucose management. Moderate to vigorous exercise (<a class="internal" href="#heart-rate-zones">Zones 2 and 4</a> training) can <em>significantly</em> lower the blood glucose baseline while making the body more efficient at using insulin to control blood sugar and fat storage. This is achieved by raising insulin sensitivity over the following 24–48 hours. Exercise (movement) soaks glucose out of the bloodstream independent of insulin. High-intensity exercise has the added benefit of increasing sugar uptake into the muscles for energy use, even in the absence of insulin, along with physiological changes for better insulin sensitivity.</p>
<p><strong>Appetite Regulation:</strong> Insulin, along with <a href="http://www.ncbi.nlm.nih.gov/pubmed/16629873" title="Gut peptides and the regulation of appetite">gut peptides</a> from the stomach, pancreas, and small intestine, plays a crucial role in regulating appetite and promoting <a href="http://www.ncbi.nlm.nih.gov/pubmed/21294236" title="Insulin as a satiety hormone">satiety</a>.</p>
<p><strong>Obesity:</strong> Insulin resistance and obesity often go hand-in-hand. However, if someone is physically fit but still at risk for pre-diabetes, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478118" title="The association between serum uric acid and the incidence of prediabetes and type 2 diabetes ">high uric acid</a> levels and <a class="internal" href="#stress-and-mental-health">stress</a> may be contributing factors.</p>
<p><strong>Monitoring Levels:</strong> Understanding and managing insulin levels and blood sugar (glucose) is critical to improving or maintaining overall metabolic health. Consider getting a continuous glucose monitor (CGM) to see how your current diet and activity levels affect your blood glucose levels.</p>
<blockquote class="tip">
<h5>Tip</h5>
<p>Walking after a meal can improve glucose management, as eating raises insulin levels, and light exercise helps regulate them. Additionally, walking encourages muscles to absorb glucose for energy, whereas being sedentary may lead to excess glucose being stored as fat.</p>
</blockquote>
<h3 id="irisin">Irisin</h3>
<p>Discovered in 2012, irisin is a hormone that is secreted <a href="http://www.nature.com/nrendo/journal/vaop/ncurrent/full/nrendo.2015.148.html" title="Circulating irisin confirmed by mass spectrometry">during exercise</a>, especially with resistance training and high-intensity exercise, which <a href="http://www.health.harvard.edu/staying-healthy/major-fat-burning-discovery" title="Major fat-burning discovery">converts</a> white fat cells to brown fat cells. White fat cells stores body fat while brown fat cells <a href="http://www.nature.com/nature/journal/v481/n7382/full/nature10777.html" title="A PGC1-α-dependent myokine that drives brown-fat-like development of white fat and thermogenesis">burns body fat</a>.</p>
<p>Irisin regulates metabolism for diabetes and obesity prevention, protects against bone loss and sarcopenia, and increases brain-derived neurotrophic factor (BDNF) for improved cognition and brain health, while decreasing depression.</p>
<h3 id="leptin">Leptin</h3>
<p>Discovered in 1994, leptin is a hormone primarily produced by body fat. It helps regulate energy balance by inhibiting hunger, which in turn helps to regulate body weight. Leptin signals the brain when the body has enough energy stored, thus reducing appetite and promoting energy expenditure. Low levels of leptin can lead to increased hunger and food intake, while high levels can contribute to leptin resistance, often <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10388810/" title="Leptin signaling and leptin resistance">seen in obesity</a>, where the brain does not respond to leptin signals effectively.</p>
<h3 id="melatonin">Melatonin</h3>
<p>Discovered in 1958, while not technically a hormone, melatonin is a crucial hormone-like substance produced by the pineal gland. It regulates the sleep-wake cycle and plays a role in circadian rhythms and overall sleep quality.</p>
<h3 id="testosterone">Testosterone</h3>
<p>Discovered in 1935, testosterone is a natural steroid hormone that increases muscle mass by <a href="http://www.ncbi.nlm.nih.gov/pubmed/2917954" title="Effect of testosterone on muscle mass and muscle protein synthesis">increasing protein synthesis</a>.</p>
<p>Testosterone, the primary sex hormone in men, is 7–8 times <a href="https://www.ncbi.nlm.nih.gov/pubmed/12881456" title="Testosterone measured by 10 immunoassays and by isotope-dilution gas chromatography-mass spectrometry in sera from 116 men, women, and children">more abundant</a> in men and with <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC289458/?page=7" title="Testosterone production rates in normal men">greater production</a> than in women, which explains why men are naturally more muscular and why it is <a class="internal" href="#female-physiques">more difficult for women</a> to put on muscle mass. The primary sex hormone for women is estrogen.</p>
<p>Testosterone, especially for men, can be increased through <a href="http://www.ncbi.nlm.nih.gov/pubmed/2796409" title="Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects">weight lifting</a>, consuming <a class="internal" href="#food-groups" title="Food Groups">certain foods</a>, and <a href="http://www.ncbi.nlm.nih.gov/pubmed/21154195" title="Effect of vitamin D supplementation on testosterone levels in men">vitamin D</a>.</p>
</div>
</section>
<!-- END BODY -->
<!-- DIET -->
<section class="main-section green">
<aside>
<h1 id="diet" class="icon diet-header category-title-link">Diet</h1>
</aside>
<div>
<ul class="contents">
<li class="h4"><a href="#nutrition" title="Nutrition" class="icon diet-1-3">Nutrition</a></li>
<li class="h4"><a href="#nutrient-components" title="Nutrient Components" class="icon diet-2-3">Nutrient Components</a></li>
<li class="h4"><a href="#diets-and-cooking" title="Diets and Cooking" class="icon diet-3-3">Diets and Cooking</a></li>
</ul>
</div>
</section>
<section class="diet header">
<aside>
<a href="#diet" title="Diet">
<figure>
<figcaption class="icon diet-header">Diet</figcaption>
<img src="../img/nutrition.jpg">
</figure>
</a>
</aside>
<div>
<h1 id="nutrition" class="icon diet-1-3">Nutrition <a class="icon copy-link" href="#nutrition">Copy Link</a></h1>
<ul class="contents">
<li><a href="#food-pyramid" title="Food Pyramid">Food Pyramid</a></li>
<li><a href="#food-groups" title="Food Groups">Food Groups</a></li>
<li><a href="#food-index" title="Food Index">Food Index</a></li>
<li><a href="#food-synergy" title="Food Synergy">Food Synergy</a></li>
<li><a href="#foods-to-limit" title="Foods to Limit">Foods to Limit</a></li>
<li><a href="#hydration" title="Hydration">Hydration</a></li>
<li><a href="#supplements" title="Supplements">Supplements</a></li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="food-pyramid">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrition" title="Nutrition" class="icon diet-1-3">Nutrition</a></li>
<li>Food Pyramid</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="food-pyramid">Food Pyramid<a class="icon copy-link" href="#food-pyramid">Copy Link</a></h2>
<blockquote class="info">60% of the world's <em>total</em> calories today come from only <a href="https://wellcome.org/news/homogenised-global-food-system-puts-people-planet-risk" title="Heavy reliance on a limited number of crops">3 sources</a>: wheat, maize (corn), and rice. Much of it is consumed through ultra-processed foods. This reliance on a limited number of crops marks a significant shift from the more diverse diets humans consumed in the past. Concerns about nutritional diversity and quality are becoming increasingly apparent.</blockquote>
<blockquote class="icon quote">
One should eat to live, not live to eat.
<cite>
Cicero (107–44 BC), Rhetoricorum LV
</cite>
</blockquote>
<h3 id="ssf-food-pyramid">SSF Food Pyramid <span class="badge red">M³ Model</span></h3>
<p>The suggested SSF Food Pyramid provides a common-sense, <a href="http://en.wikipedia.org/wiki/Epidemiology" title="epidemiology wiki">epidemiology-</a> and clinically based approach to consuming <em>whole foods</em> (i.e., unprocessed foods) found in our natural environment, while restricting man-made, ultra-processed, antibiotic-laden, and refined foods.</p>
<p>Emphasizing a <a href="https://pubmed.ncbi.nlm.nih.gov/28630614/" title="A plant-based diet for the prevention and treatment of type 2 diabetes">healthy</a> omnivorous, flexitarian, <a href="https://pubmed.ncbi.nlm.nih.gov/34724806/" title="2021 Dietary Guidance to Improve Cardiovascular Health">plant-first approach</a>, which has been shown in numerous clinical trials to lower all-cause mortality, places vegetables and fruits at the forefront, with animal sources as secondary. In addition to fermented dairy, this type of diet is crucially enriched with varied plant-based foods: legumes, whole grains, nuts, seeds, and healthy oils, while spices, herbs, and seasonings further enhance both health benefits and flavour.</p>
<figure>
<img src="/img/simple-science-fitness-food-pyramid.png" alt="Simple Science Fitness Food Pyramid">
</figure>
<p>This food pyramid serves as a flexible foundation for a whole food, plant-dominant diet inspired by the <a class="internal" href="#mediterranean-diet">Mediterranean Diet</a> and <a href="https://en.foedevarestyrelsen.dk/food/nutrition-and-health/the-official-dietary-guidelines" title="Official Dietary Guidelines of Denmark">Nordic Diet</a>. It can be personalized to suit individual needs and preferences, including <a class="internal" href="#personalized-nutrition">ancestral</a> eating patterns.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I've settled on an ancestral-focused Mediterranean/Nordic-type diet for my <a class="internal" href="/framework">personal diet</a>, as it checks all the boxes for optimal health, fitness, longevity, and lifestyle enjoyment. In my early 20s, I was puzzled by high blood pressure despite being very active and following the government's nutrition guidelines. After researching and experimenting with several diets over the last 20+ years—including keto for one year, and spending a decade on the Paleo diet—I found that adapting to a Nordic diet, which aligns with my Slavic ancestry while incorporating elements of Mediterranean cuisine, worked best, particularly for optimizing a few key <a class="internal" href="#biomarkers">biomarkers</a>. This type of diet has also been consistently proven in scientific literature and clinical trials for decades, despite the noise and confusion in news and social media.</p>
</blockquote>
<h4 id="food-pyramid-on-a-plate">SSF Food Pyramid Visual Example</h4>
<figure>
<img src="/img/healthy-plate-portions.jpg" alt="Healthy Plate by Portions">
<figcaption>A variety of vegetables, legumes, whole grains, nuts, seeds, fruits, fermented dairy, along with a fillet of fatty fish, eggs, and a classic bottle of oil.</figcaption>
</figure>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Some of the healthiest parts of vegetables often end up discarded. Unpeeled carrots with their green tops are entirely edible, as are potatoes and their skins. Root vegetables like beetroot and radishes, along with their leaves, are also nutritious and edible. Save time and reduce waste!</p>
</blockquote>
<h3 id="the-health-correlation">The Health Correlation</h3>
<p>The SSF Food Pyramid was designed based on a strong correlation between food composition and optimal health. This resembles some of the healthiest diets known to us: the <a class="internal" href="#mediterranean-diet">Mediterranean, Okinawan, and Nordic</a> diets.</p>
<blockquote class="quote">We are treating people purely through pharmaceuticals or physical interventions, greatly to the profit of companies that manufacture pharmaceuticals and fund the research.
<cite>Dr. Gabor Maté</cite>
</blockquote>
<h4>Designed by Nature</h4>
<p>Our species, <em>Homo sapiens</em>, appeared around <a href="http://www.annualreviews.org/doi/10.1146/annurev.anthro.34.030905.154913" title="Early Modern Humans">200,000 years ago</a>, and one of the very first processed foods, bread, became widespread only after the First Agricultural Revolution <a href="http://www.cell.com/trends/ecology-evolution/abstract/S0169-5347(08)00347-9" title="The complex origins of domesticated crops in the Fertile Crescent">10,000 years ago</a>.</p>
<p>The math is clear: we have only been eating bread for the last 5% of our existence. Taking it further, human-like species of the <em>Homo</em> genus came into existence over <a href="http://www.nature.com/nature/journal/v464/n7290/full/nature08976.html" title="The complete mitochondrial DNA genome of an unknown hominin from southern Siberia">two million years ago</a>, which means our diets were virtually <em>always</em> restricted to what was available to forage in the existing environment, namely plants and animals.</p>
<p>Hence, food <a href="https://www.ncbi.nlm.nih.gov/pubmed/16441938" title="The ancestral diet">found in nature</a> was what our brains and bodies were <a href="https://www.ncbi.nlm.nih.gov/pubmed/24564590" title="Brain evolution, the determinates of food choice, and the omnivore's dilemma">ultimately designed for</a>.
<p>However, across generations, many populations have adapted to certain types of food. For instance, some Northern and Central Europeans have <a href="https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000491" title="The Origins of Lactase Persistence in Europe">developed a tolerance</a> for consuming milk. We have also adapted to eating legumes since the beginning of agricultural communities. Even bread, in its traditional form, was stone-ground and fermented using only a few natural ingredients. It was only a few hundred years ago that we started consuming increasingly refined bread, which even then, was <em>still</em> healthier than the ultra-refined white bread commonly found today. Taking it further, it's much healthier to consume freshly baked sourdough bread, which is fermented over a day using only flour, water, salt, and a sourdough starter, than to eat any kind of bread found in today's supermarket, which often contain 4–5 times more ingredients—unrecognizable ingredients.</p>
<p>What we have not adapted to, and likely never will, is consuming refined and ultra-refined products filled with chemical perservatives and manufactured ingredients, devoid of the essential nutrients and fibre preserved in whole foods.</p>
<p>We now live in a relatively new environment filled with refrigerators, freezers, convenience stores, supermarkets, vending machines, fast food outlets, and an abundance of shelf-stable, packaged, canned, and jarred goods. This abundance and excess were never part of our natural diet. While humans are evolutionarily wired to seek sweet food sources, we are not designed to consume ultra-processed or refined foods, such as <em>added</em> sugars. This <a class="internal" href="#hyperpalatability">hyperpalatable</a> ingredient, which only became widespread a little <a href="https://en.wikipedia.org/wiki/History_of_sugar" title="History of sugar">over 200 years ago</a>, are especially potent when they are added to ultra-refined foods like pop/soda, gummies, granola bars, cakes, pastries, cookies, etc.</p>
<p>Fortunately, the abundance of food today is a double-edged sword. In the past, we ate only what was available, but now we have access to a greater variety of foods than even the kings of generations past. This gives us the power to choose from an incredibly wide range of dietary options to support optimal mental and physical health.</p>
<blockquote class="quote">Instead of eating living things designed by nature, we started doing the designing.
<cite>Mark Schatzker, <a href="https://amzn.to/3UoGMpN">The Dorito Effect</a></cite>
</blockquote>
<h4 id="why-does-this-food-pyramid-work">Why Does the SSF Food Pyramid Work?</h4>
<p>By comparing the <a href="https://ndb.nal.usda.gov/ndb/" title="USDA Food Composition Databases">nutrient density per calorie</a> of major food groups, we can plot the data on a graph.</p>
<figure>
<img src="/img/energy-health-graph.webp" alt="Nutrient Density/Health-Energy Graph">
</figure>
<p>Foods that are nutrient-dense contain micronutrients that are required by the body, so they are <a class="internal" href="#optimal-diets">health-promoting</a>. Foods that are <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001441/" title="Malnutrition">lacking in nutrients</a> are <a class="internal" href="#bad-foods">linked</a> to <a href="http://www.ncbi.nlm.nih.gov/pubmed/11728958" title="A malnutrition-inflammation score is correlated with morbidity and mortality">inflammation, health risks, and disease</a>. The <a href="http://wholehealthsource.blogspot.ca/2014/04/fat-vs-carbohydrate-overeating-which.html" title="Fat vs. Carbohydrate Overeating: Which Causes More Fat Gain?">overconsumption of calories</a> are correlated with <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862465/" title="Sugar Sweetened Beverages, Obesity, Type 2 Diabetes and Cardiovascular Disease risk">obesity</a> and <a href="http://www.sciencedirect.com/science/article/pii/S0735109714020518" title="Metabolically healthy obesity and coronary artery calcification">poor health</a>.</p>
<p>Natural whole foods, especially fruits, vegetables, cooked legumes, and cooked whole grains, typically contain water. As a result, they have fewer overall calories than refined foods, since water contains no calories.</p>
<blockquote class="recommendation">
<h5>Recommendation</h5>
<p>Consume double portions of vegetables for every portion of legumes or animal products in a meal, paired with a portion of whole grains. You can also reduce the animal-based portion further, for example, by combining half a portion of chicken with half a portion of chickpeas (garbanzo beans) or tofu, or half a portion of beef with half a portion of lentils or beans. Top with spices, herbs, and healthy oils. Ensure you consume at least two types of fruit a day along with a handful of nuts and seeds.</p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="food-groups">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrition" title="Nutrition" class="icon diet-1-3">Nutrition</a></li>
<li>Food Groups</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="food-groups">Food Groups <span class="badge red">M³ Model</span><a class="icon copy-link" href="#food-groups">Copy Link</a></h2>
<blockquote class="icon quote">
Eat food, not too much, mostly plants.
<cite>
Michael Pollan
</cite>
</blockquote>
<p>This section lists some of the most accessible and nutrient-dense foods that are abundant in vitamins, minerals, essential fatty acids, <a class="internal" href="#antioxidants">antioxidants</a>, and anti-inflammatory properties. Also listed are healthy low-calorie beverages. calorie for calorie, these items will keep you more <a class="internal" href="#optimal-satiety">satiated</a> than other types of foods.</p>
<blockquote class="caution">
<h5>Considerations</h5>
<ol>
<li><strong>Activity Level:</strong> Athletes or highly active individuals might require additional protein and carbohydrates.</li>
<li><strong>Health Conditions:</strong> Individuals with specific health conditions (e.g., lactose intolerance, celiac disease) may need to adjust dairy or grain consumption accordingly.</li>
<li><strong>Personal Preferences:</strong> Cultural preferences and dietary restrictions (e.g., vegetarianism) can also influence dietary choices and should be considered.</li>
</ol>
</blockquote>
<h3 class="icon vegetables" id="vegetables">Vegetables</h3>
<section class="split">
<section>
<h5>Nutritional Score: 100%</h5>
<blockquote class="recommendation">
<h5>Consume</h5>
<p>Daily, most meals</p>
</blockquote>
<p>Comprising leafy greens, cruciferous, and root plants, vegetables are a superfood group—especially after <a class="internal" href="#fermented-foods-and-probiotics">fermentation</a>. They are packed with powerful phytonutrients, protecting heart, brain, and immune function. Vegetables offer one of the highest nutrient densities with very few calories. They are rich in fibre, vitamins (notably C and K), magnesium, potassium, and a wide range of polyphenols and antioxidants, many of which are rare or absent in animal-based foods. Be sure to rinse vegetables thoroughly under running water before consuming. Frozen vegetables can be a nutrient-preserving and cost-effective alternative to fresh produce.</p>
<p><span class="badge">Price: $–$$</span></p>
</section>
<section>
<p><strong>Calories</strong></p>
<progress max="100" value="10">Calories: 10%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="100">Nutrients: 100%</progress>
<p><strong>Phytonutrients</strong></p>
<progress max="100" value="100">Phytonutrients: 100%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="90">Fibre: 70%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="20">Carbs: 20%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="15">Protein: 15%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="5">Fat: 5%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="5">Sugar: 5%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="85">Satiety: 85%</progress>
</section>
</section>
<h3 class="icon meats" id="seafood-poultry-meat-eggs">Seafood, Poultry, Meat and Eggs</h3>
<section class="split">
<section>
<h5>Nutritional Score: 85%</h5>
<blockquote class="recommendation">
<h5>Consume</h5>
<p><strong>Priority #1: Seafood:</strong> 2–3x/week</p>
<p><strong>Priority #2: Eggs:</strong> 1–4x/week</p>
<p><strong>Priority #3: Poultry:</strong> 0–2x/week</p>
<p><strong>Priority #4: Meat:</strong> 0–1x/week</p>
</blockquote>
<p>A special powerhouse of nutrients from animal sources. These foods are the lowest in carbohydrates and highest in protein, while being moderate in fat and calories. Fatty fish (e.g. salmon, herring, trout, sardines, anchovies) and shellfish (e.g. oysters, clams, shrimp, crabs) should be consumed in moderation as primary sources throughout the week. Why the seafood bias? Seafood is superior in vitamin D and omega-3 fatty acids, and several fish, crustaceans, and mollusks contain 5–10 times more vitamin B12 than other animal sources and all plant sources. Additionally, fish provides heart-healthy polyunsaturated fats, which include omega-3s, in contrast to other animal sources, which are predominantly composed of saturated fat. However, it's important to be mindful of our current state of unsustainable overfishing and its contribution to ecological damage and the depletion of marine ecosystems.</p>
<p>If more protein is required, especially for bodybuilders, work your way down the priority list. Eggs are packed with nutrients and make a perfectly sensible option. On days when animal sources are not included in a meal, legumes, nuts, and seeds would serve as the primary protein substitutes.</p>
<p>Animal sources provide nutrients that are low or absent in plant sources like vegetables, legumes, and whole grains. These nutrients include vitamin B12, vitamin D (from fatty fish), iron (from red meat), zinc (from shellfish), and omega-3 fatty acids (from fatty fish).</p>
<p><span class="badge">Price: $$–$$$$</span></p>
</section>
<section>
<p><strong>Calories</strong></p>
<progress max="100" value="70">Calories: 70%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="85">Nutrients: 85%</progress>
<p><strong>Phytonutrients</strong></p>
<progress max="100" value="0">Phytonutrients: 0%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="0">Fibre: 0%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="5">Carbs: 5%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="90">Protein: 90%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="80">Fat: 80%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="5">Sugar: 5%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="95">Satiety: 95%</progress>
</section>
</section>
<blockquote class="caution">Avoid consuming animal sources beyond the recommended portions, unless advised for muscle repair or recovery. <em>Excessive</em> intake of <a href="https://pubmed.ncbi.nlm.nih.gov/32011623/" title="Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality">red meat</a>, <a class="internal" href="#proteins">animal protein</a>, and <a class="internal" href="#fats">saturated fats</a>, especially from processed sources like <em>most</em> ham, bacon, and sausages, likely <a href="https://pubmed.ncbi.nlm.nih.gov/21325617/" title="Growth hormone receptor deficiency is associated with a major reduction in pro-aging signaling, cancer, and diabetes in humans">decreases longevity</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/24606898/" title="Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population">increases the risk</a> of chronic diseases. Studies indicate that overconsumption is <a href="https://pubmed.ncbi.nlm.nih.gov/20479151/" title="Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus">not health-promoting</a>, contributing to <a href="https://pubmed.ncbi.nlm.nih.gov/27479196/" title="Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality">higher cardiovascular</a> risks, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9908053/" title="Dietary patterns and risk of colorectal cancer">colon cancer</a>, and even <a href="https://pubmed.ncbi.nlm.nih.gov/21310828/" title="Low-carbohydrate diet scores and risk of type 2 diabetes in men">type 2 diabetes</a> due to heme iron, BCAAs, and nitrates/nitrites. When choosing red meat, opt for a small portion of lean <em>un</em>processed options (e.g., organ meats, steaks, ground beef, lamb chops, pork tenderloin), as these are <a href="https://pubmed.ncbi.nlm.nih.gov/20479151/" title="Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes">not associated</a> with negative health outcomes <strong>when consumed in moderation</strong>. <em>Minimally</em> processed meat products (e.g., traditional, fresh, locally sourced in-house bratwurst of few ingredients) or high-quality cured meats such as Prosciutto di San Daniele/Toscano/Parma (Italy) and Jamón Ibérico (Spain) can also be consumed in moderation.</blockquote>
<h3 class="icon fruits" id="fruits">Fruits</h3>
<section class="split">
<section>
<h5>Nutritional Score: 90%</h5>
<blockquote class="recommendation">
<h5>Consume</h5>
<p><strong>For healthy individuals:</strong> Daily, in moderation</p>
<p><strong>For individuals with health concerns:</strong> Only berries, apples, pears, pomegranate, kiwifruit, or avocado, daily, in moderation</p>
</blockquote>
<p>Nature's candy, fruits offer natural sweetness balanced by important fibre, along with numerous health benefits. Less sweet options like berries, avocados, and coconuts tend to be more nutritionally dense.</p> <p>Conversely, tropical fruits such as pineapple, bananas, guava, lychee, and mangoes, along with subtropical fruits such as watermelon, grapes, figs, and dates, tend to be higher in sugar and should thus be consumed in moderation.</p>
<p>Citrus fruits such as oranges, lemon, lime, and grapefruit are high in vitamin C. Fruits are packed with vitamins, minerals, fibre, and antioxidants. It's the fruit <em>juices</em> that you need to avoid, which are packed with fructose and lacking fibre.</p>
<p>Be sure to rinse fruits thoroughly under running water before consuming. Frozen fruits, particularly berries, can be a nutrient-preserving and cost-effective alternative to fresh produce.</p>
<p><span class="badge">Price: $–$$$</span></p>
</section>
<section>
<p><strong>Calories</strong></p>
<progress max="100" value="40">Calories: 40%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="85">Nutrients: 85%</progress>
<p><strong>Phytonutrients</strong></p>
<progress max="100" value="95">Phytonutrients: 95%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="60">Fibre: 60%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="60">Carbs: 60%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="10">Protein: 10%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="5">Fat: 5%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="70">Sugar: 70%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="70">Satiety: 70%</progress>
</section>
</section>
<h3 class="icon legumes" id="legumes-whole-grains">Legumes and Whole Grains</h3>
<section class="split">
<section>
<h5>Nutritional Score: 95%</h5>
<blockquote class="recommendation">
<h5>Consume</h5>
<p>Daily, most meals</p>
</blockquote>
<p>Excellent sources of protein, fibre, vitamins, and minerals, these food groups serve as valuable sides to the more complete and efficient vegetable-meat combination. However, legumes, with their higher protein, iron, and folate content compared to whole grains, can effectively substitute for animal-based foods.</p>
<p>Legumes include lentils (brown, green, red), beans (black, white/navy, kidney, pinto, cannellini, etc.), soybeans (edamame, tofu), peas (chickpeas, green peas), and peanuts. Whole grains encompass quinoa, oats, brown rice, wheat, and barley, among <a class="internal" href="#whole-grains-breakdown">many others</a>.</p>
<p>High legume consumption is a common dietary practice among the world's longest-living populations. Dry beans, which are cheaper, must be soaked in water for several hours and then cooked before consuming, while canned beans are conveniently ready to eat and can be used directly, including the starchy liquid (called aquafaba from chickpeas). Note that if you are introducing legumes into your diet, start with small amounts and gradually increase the quantity over time to allow your body to adjust.</p>
<p>Grains also benefit from soaking and fermenting, which improve the <a class="internal" href="#enhancing-nutrient-absorption">nutritional quality</a>, <a class="internal" href="#phytic-acid">digestibility</a>, and flavour (e.g., fermented porridge, kvass, dosa). It is advisable to limit the consumption of white rice, white pasta, and white bread. If you desire to consume bread daily, choose varieties with only four ingredients that may also incorporate seeds and other whole grains, such as fermented whole meal sourdough, rye, pumpernickel, Rugbrød, or Ezekiel bread.</p>
<p><span class="badge">Price: $</span></p>
</section>
<section>
<p><strong>Calories</strong></p>
<progress max="100" value="50">Calories: 50%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="80">Nutrients: 80%</progress>
<p><strong>Phytonutrients</strong></p>
<progress max="100" value="80">Phytonutrients: 80%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="80">Fibre: 90%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="80">Carbs: 80%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="50">Protein: 50%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="10">Fat: 10%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="20">Sugar: 20%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="90">Satiety: 90%</progress>
</section>
</section>
<h3 class="icon nuts" id="nuts-seeds">Nuts and Seeds</h3>
<section class="split">
<section>
<h5>Nutritional Score: 90%</h5>
<blockquote class="recommendation">
<h5>Consume</h5>
<p>Daily, in moderation (25–55 grams per day)</p>
</blockquote>
<p>Superbly nutritious and an excellent source of protein and healthy fats, nuts and seeds are like the breast milk of plants. Rich in polyunsaturated fats, including essential ALA omega-3 fatty acids, they contribute to optimal health, offer protective benefits, and make excellent meal companions. Nuts and seeds support heart health, enhance brain function, regulate cholesterol, and reduce inflammation. Much of these benefits are due to their high plant sterol content. While also high in calories, they should be consumed in moderation. Ideally, they should be unsalted and unsweetened, though they definitely can be lightly roasted.</p>
<p><span class="badge">Price: $$$</span></p>
</section>
<section>
<p><strong>Calories</strong></p>
<progress max="100" value="90">Calories: 90%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="90">Nutrients: 90%</progress>
<p><strong>Phytonutrients</strong></p>
<progress max="100" value="70">Phytonutrients: 70%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="70">Fibre: 70%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="10">Carbs: 10%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="70">Protein: 70%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="95">Fat: 95%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="5">Sugar: 5%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="75">Satiety: 75%</progress>
</section>
</section>
<h3 class="icon dairy" id="dairy">Dairy</h3>
<section class="split">
<section>
<h5>Nutritional Score: 80%</h5>
<blockquote class="recommendation">
<h5>Consume</h5>
<p>Daily, in moderation, small portions</p>
</blockquote>
<p><em>Fermented</em> dairy products like unpasteurized cheese, kefir, and plain full-fat yogurt can offer health benefits due to their probiotic content and nutrient profile. Milk and cream, on the other hand, are not fermented and contain higher levels of lactose (a sugar) and difficult to digest, making them better to restrict.</p>
<p>However, simply adding kefir grains to whole milk can transform it into kefir after just 24 hours—a simple trick to turn milk into a sugar-reduced, bioavailable, probiotic-rich, digestible, and enhanced B-vitamins drink. Conveniently, a few tablespoons of the finished kefir can also be used to start your next fresh batch.</p>
<p>Be mindful of portion sizes, as some dairy products, especially cheese and other full-fat varieties, can be high in calories and saturated fat. Dairy can still be a good source of high-quality protein and essential nutrients like calcium, which support bone health and muscle function. Avoid the low-fat dairy and processed cheese.</p>
<p><span class="badge">Price: $$–$$$</span></p>
</section>
<section>
<p><strong>Calories</strong></p>
<progress max="100" value="60">Calories: 60%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="70">Nutrients: 70%</progress>
<p><strong>Phytonutrients</strong></p>
<progress max="100" value="0">Phytonutrients: 0%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="0">Fibre: 0%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="30">Carbs: 30%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="60">Protein: 60%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="70">Fat: 70%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="40">Sugar: 40%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="80">Satiety: 80%</progress>
</section>
</section>
<h3 id="oils-fats">Oils and Fats</h3>
<section class="split">
<section>
<h5>Nutritional Score: 70%</h5>
<blockquote class="recommendation">
<h5>Consume</h5>
<p>Daily, most meals, ~3 tablespoons per day</p>
</blockquote>
<p>Extra virgin olive oil is the recommended choice for dressing or cooking due to its high monounsaturated fat content, exceptionally high polyphenol levels, minimal processing, and bioactive compounds. Avocado oil, also makes a good substitute, however, with less polyphenols. They both can be expensive. Cheaper substitutes for monounsaturated oils include high-oleic sunflower and high-oleic safflower oil.</p>
<p>When selecting oils, try to select "cold-pressed" or "expeller-pressed," or that they state "(extra) virgin" on the bottle to confirm minimal refinement as opposed to the environmentally unfriendly hexane extraction. Avoid deep-frying, reheating oils, or heating oils past the smoking point since most oils are prone to oxidation, which makes them harmful. Check the date of manufacture or location of production, as fresher, locally-sourced oils are safer and healthier. Oils provide a range of health benefits and enhance the flavour of meals when used in moderation.</p>
<p>Polyunsaturated fats contain both the essential plant-based ALA form of <a class="internal" href="#fats-good">omega-3</a> and omega-6 fatty acids and make good cooking oils. High quality polyunsaturated oils include canola (rapeseed) oil or the superior camelina oil, if you can source it. Flaxseed oil is especially high in omega-3, though it should only be used as a dressing and has a very short shelf life.</p>
<p><a class="internal" href="#oils-and-fats-breakdown">Other</a> polyunsaturated oils made from seeds—not palm oil—such as soybean oil, corn oil, sunflower oil, and safflower oil can be good options, though they are largely produced through hexane extraction in North America. In contrast, expeller pressing is more common in Europe. They can also make good cooking oils, as long as they are secondary to the above options.</p>
<p>Consuming less frequently, cooking oils high in saturated fat such as virgin coconut oil, butter, or ghee can be used to achieve varied flavor and nutrient profiles. Saturated fats in excess lead to higher incidences of cardiovascular disease, so should be consumed in moderation.</p>
<p>While oils and fats are difficult to navigate, striking a balance is key. As an alternative or complement, whole foods rich in healthy fats such as nuts, seeds, avocado, and fatty fish are viable options.</p>
<p><span class="badge">Price: $–$$$</span></p>
</section>
<section>
<p><strong>Calories</strong></p>
<progress max="100" value="90">Calories: 90%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="60">Nutrients: 60%</progress>
<p><strong>Phytonutrients</strong></p>
<progress max="100" value="5">Phytonutrients: 5%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="0">Fibre: 0%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="0">Carbs: 0%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="0">Protein: 0%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="100">Fat: 100%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="0">Sugar: 0%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="60">Satiety: 60%</progress>
<blockquote class="info">
<h5>Note</h5>
<p>Demonizing "seed oils," such as canola, soybean, corn, and sunflower oil, has become a popular trend, which unfairly paints omega-6 (<a class="internal" title="#fatty-acid-profiles" title="Fatty acid profiles">linoleic acid</a>) as unhealthy. In truth, people consuming more seed oils are often eating more ultra-processed and deep fried foods that contain these oils, such as pizza, chips, French fries, pastries, and fried chicken, along with insufficient omega-3 intake. This is due to the oils' low cost of production, which skews health data by association. Don't condemn the ingredient for the sins of the recipe. In reality, seed oils have been shown to be <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/perspective-on-the-health-effects-of-unsaturated-fatty-acids-and-commonly-consumed-plant-oils-high-in-unsaturated-fat/54F76A9404C9D1B192EB59DD8E6DC3F3" title="Perspective on the health effects of unsaturated fatty acids and commonly consumed plant oils high in unsaturated fat">heart-healthy in numerous clinical trials</a>. It's how these oils are used and consumed, so context matters.</p>
</blockquote>
</section>
</section>
</div>
</section>
<section class="dynamic-load" data-section="food-index">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrition" title="Nutrition" class="icon diet-1-3">Nutrition</a></li>
<li>Food Index</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="food-index">Food Index <span class="badge red">M³ Model</span><a class="icon copy-link" href="#food-index">Copy Link</a></h2>
<ul class="no-bullet contents">
<li><a href="#vegetables-breakdown" title="Vegetables Breakdown">Vegetables</a></li>
<li><a href="#seafood-breakdown" title="Seafood Breakdown">Seafood</a></li>
<li><a href="#meat-poultry-eggs-breakdown" title="Meat, Poultry, Eggs">Meat, Poultry, Eggs</a></li>
<li><a href="#fruits-breakdown" title="Fruits Breakdown">Fruits</a></li>
<li><a href="#legumes-breakdown" title="Legumes Breakdown">Legumes</a></li>
<li><a href="#whole-grains-breakdown" title="Whole Grains Breakdown">Whole Grains</a></li>
<li><a href="#nuts-breakdown" title="Nuts Breakdown">Nuts</a></li>
<li><a href="#seeds-breakdown" title="Seeds Breakdown">Seeds</a></li>
<li><a href="#dairy-breakdown" title="Dairy Breakdown">Dairy</a></li>
<li><a href="#oils-and-fats-breakdown" title="Oils and Fats Breakdown">Oils and Fats</a></li>
</ul>
<p>The following scores are ranked in the context of <em>all</em> food groups within the whole foods universe and are weighted according to the following balanced criteria, which constitute good health:</p>
<ul>
<li>25%: Vitamins</li>
<li>20%: Minerals</li>
<li>20%: Quality Proteins</li>
<li>20%: Fibre</li>
<li>15%: Antioxidants</li>
</ul>
<p><strong>Notes:</strong> For the Oils and Fats breakdown, the protein and fibre criteria are replaced with a 40% weighting for "Healthy Fats."</p>
<p><a class="internal" href="#antioxidants">Antioxidants</a> includes polyphenols and other powerful non-vitamin, non-mineral antioxidants such as carotenoids and glutathione. They are also potent in <a class="internal" href="#herbs-and-spices">herbs and spices</a>.</p>
<blockquote class="info">
<h5>Variety is Key</h5>
<p>While broccoli and spinach, for example, rank high in overall score for nutrient density, other vegetables such as garlic (allicin, heart health, immune support), tomatoes (lycopene, vitamin C, potassium), eggplant (nasunin, fibre, brain health), and onions (quercetin, prebiotics, heart health) offer unique nutrients and health benefits that contribute towards an optimal diet.</p>
<p>Therefore, consuming <em>only</em> broccoli and spinach is not enough. Similarly, eating exclusively vegetables while neglecting other food groups, such as animal sources, can be suboptimal.</p>
</blockquote>
<div class="card">
<h4>Legend</h4>
<ul class="no-bullet">
<li><span class="badge yellow">F</span> Healthy Fats</li>
<li><span class="badge blue">S</span> Starches</li>
<li><span class="badge yellow-2">Ω</span> Omega-3 (EPA & DHA)</li>
<li><span class="badge yellow-4">Ω</span> Omega-3 (ALA)</li>
<li><span class="badge red-2">T</span> Testosterone Booster</li>
<li><span class="green"><strong>Values</strong> in green</span> are Tier 1 nutrient sources within their respective categories</li>
<li><span class="badge red-3">s</span> High sugar warning</li>
<li><span class="badge red-3">!</span> High mercury warning</li>
<li><span class="badge blue-2">×</span> Do not use for cooking</li>
</ul>
</div>
<h4 id="vegetables-breakdown">Vegetables</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Vegetables</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Spinach</td>
<td>3</td>
<td>90</td>
<td class="green-cell">47.5</td>
<td class="green-cell">47.5</td>
<td>95</td>
<td>56.50</td>
</tr>
<tr>
<td>Broccoli</td>
<td>3</td>
<td>90</td>
<td>45</td>
<td>45</td>
<td>95</td>
<td>55.50</td>
</tr>
<tr>
<td>Artichokes</td>
<td>3</td>
<td class="green-cell">100</td>
<td>40</td>
<td>45</td>
<td class="green-cell">100</td>
<td>54.60</td>
</tr>
<tr>
<td>Kale</td>
<td class="green-cell-2">4</td>
<td>85</td>
<td>45</td>
<td>45</td>
<td>90</td>
<td>54.50</td>
</tr>
<tr>
<td>Brussels Sprouts</td>
<td>3</td>
<td>85</td>
<td>42.5</td>
<td>42.5</td>
<td>90</td>
<td>52.75</td>
</tr>
<tr>
<td>Collard Greens</td>
<td>3</td>
<td>80</td>
<td>42.5</td>
<td>42.5</td>
<td>85</td>
<td>50.50</td>
</tr>
<tr>
<td>Swiss Chard</td>
<td>3</td>
<td>75</td>
<td>42.5</td>
<td>42.5</td>
<td>85</td>
<td>49.50</td>
</tr>
<tr>
<td>Sweet Potatoes<span class="badge blue">S</span></td>
<td>2</td>
<td>80</td>
<td>42.5</td>
<td>42.5</td>
<td>80</td>
<td>48.75</td>
</tr>
<tr>
<td>Cauliflower</td>
<td>2</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>85</td>
<td>48.50</td>
</tr>
<tr>
<td>Watercress</td>
<td>2</td>
<td>70</td>
<td>42.5</td>
<td>42.5</td>
<td>90</td>
<td>48.50</td>
</tr>
<tr>
<td>Bok Choy</td>
<td>1</td>
<td>75</td>
<td>42.5</td>
<td>42.5</td>
<td>85</td>
<td>47.75</td>
</tr>
<tr>
<td>Carrots</td>
<td>1</td>
<td>75</td>
<td>40</td>
<td>40</td>
<td>85</td>
<td>46.25</td>
</tr>
<tr>
<td>Turnip Greens</td>
<td>2</td>
<td>75</td>
<td>40</td>
<td>40</td>
<td>80</td>
<td>45.50</td>
</tr>
<tr>
<td>Asparagus</td>
<td>2</td>
<td>70</td>
<td>40</td>
<td>40</td>
<td>80</td>
<td>44.00</td>
</tr>
<tr>
<td>Arugula (rocket)</td>
<td>2</td>
<td>70</td>
<td>40</td>
<td>40</td>
<td>80</td>
<td>44.00</td>
</tr>
<tr>
<td>Garlic</td>
<td>1</td>
<td>60</td>
<td>42.5</td>
<td>42.5</td>
<td>85</td>
<td>44.00</td>
</tr>
<tr>
<td>Romaine Lettuce</td>
<td>1</td>
<td>70</td>
<td>40</td>
<td>40</td>
<td>80</td>
<td>43.75</td>
</tr>
<tr>
<td>Beetroot (beets)<sup>1</sup></td>
<td>2</td>
<td>70</td>
<td>37.5</td>
<td>37.5</td>
<td>75</td>
<td>42.50</td>
</tr>
<tr>
<td>Bell Peppers<sup>2</sup></td>
<td>1</td>
<td>70</td>
<td>37.5</td>
<td>37.5</td>
<td>75</td>
<td>42.25</td>
</tr>
<tr>
<td>Seaweed<sup>3</sup></td>
<td>1</td>
<td>70</td>
<td>35</td>
<td>40</td>
<td>75</td>
<td>42.00</td>
</tr>
<tr>
<td>Cabbage</td>
<td>1</td>
<td>65</td>
<td>37.5</td>
<td>37.5</td>
<td>75</td>
<td>41.00</td>
</tr>
<tr>
<td>Potatoes<span class="badge blue">S</span></td>
<td>2</td>
<td>70</td>
<td>35</td>
<td>35</td>
<td>70</td>
<td>41.00</td>
</tr>
<tr>
<td>Celery</td>
<td>1</td>
<td>65</td>
<td>35</td>
<td>35</td>
<td>70</td>
<td>40.25</td>
</tr>
<tr>
<td>Tomatoes</td>
<td>1</td>
<td>65</td>
<td>35</td>
<td>35</td>
<td>70</td>
<td>40.25</td>
</tr>
<tr>
<td>Mushrooms<sup>4</sup></td>
<td>2</td>
<td>65</td>
<td>32.5</td>
<td>37.5</td>
<td>70</td>
<td>39.53</td>
</tr>
<tr>
<td>Leeks</td>
<td>1</td>
<td>60</td>
<td>35</td>
<td>35</td>
<td>70</td>
<td>38.45</td>
</tr>
<tr>
<td>Onions<sup>5</sup></td>
<td>1</td>
<td>65</td>
<td>32.5</td>
<td>32.5</td>
<td>65</td>
<td>37.58</td>
</tr>
<tr>
<td>Shallots</td>
<td>1</td>
<td>60</td>
<td>32.5</td>
<td>32.5</td>
<td>65</td>
<td>36.58</td>
</tr>
<tr>
<td>Radishes</td>
<td>1</td>
<td>60</td>
<td>30</td>
<td>30</td>
<td>60</td>
<td>34.70</td>
</tr>
<tr>
<td>Zucchini (Courgettes)</td>
<td>1</td>
<td>60</td>
<td>30</td>
<td>30</td>
<td>60</td>
<td>34.70</td>
</tr>
<tr>
<td>Cucumber</td>
<td>1</td>
<td>60</td>
<td>30</td>
<td>30</td>
<td>60</td>
<td>34.70</td>
</tr>
<tr>
<td>Eggplant</td>
<td>1</td>
<td>60</td>
<td>30</td>
<td>30</td>
<td>60</td>
<td>34.70</td>
</tr>
<tr>
<td>Iceberg Lettuce</td>
<td>1</td>
<td>50</td>
<td>20</td>
<td>25</td>
<td>55</td>
<td>28.45</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1</sup> Beetroot, along with spinach and arugula, contain a high level of dietary nitrates, which has been shown to enhance the efficiency of cellular energy production. This increased efficiency can reduce the amount of oxygen required to perform a given amount of work, potentially improving endurance performance.</p>
<p><sup>2</sup> Bell peppers are part of the Capsicum family, similar to chili peppers like jalapeños, serrano peppers, and habaneros.</p>
<p><sup>3</sup> Seaweed (nori, dulse, wakame, kombu) is rich in iodine, which is essential for thyroid function.</p>
<p><sup>4</sup> Mushrooms are not actually vegetables as they are fungi, but are treated as vegetables in a culinary sense. They contain the antioxidant ergothioneine, an amino acid, which protects cells from oxidative stress, reducing the risk of chronic diseases and slowing aging, along with supporting brain health and immune function. They also contain spermidine (autophagy, cellular growth, DNA stability, and longevity) and synthesize vitamin D2 when exposed to UV light.</p>
<p><sup>5</sup> Despite onion's "low" ranking, they are rich in quercetin, a powerful flavonoid also found in smaller quantities in garlic, apples, berries, and leafy greens, known for its anti-inflammatory, heart-protective, anti-cancer, immune-boosting, and anti-allergy properties.</p>
</section> <a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
It's shocking how many varieties of vegetables exist. It's also shocking to see how little get purchased at the checkout aisle.
</blockquote>
<h4 id="seafood-breakdown">Seafood</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Seafood</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Salmon <span class="badge yellow">F</span><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td class="green-cell">90</td>
<td>0</td>
<td>45</td>
<td>45</td>
<td class="green-cell">65</td>
<td>47.0</td>
</tr>
<tr>
<td>Clams<sup>2</sup><span class="badge red-2">T</span></td>
<td>75</td>
<td>0</td>
<td class="green-cell">55</td>
<td class="green-cell">55</td>
<td>50</td>
<td>47.0</td>
</tr>
<tr>
<td>King Crab<span class="badge red-2">T</span></td>
<td>85</td>
<td>0</td>
<td>50</td>
<td class="green-cell">55</td>
<td>55</td>
<td>46.5</td>
</tr>
<tr>
<td>Mussels</td>
<td>78</td>
<td>0</td>
<td>52</td>
<td class="green-cell">55</td>
<td>60</td>
<td>46.0</td>
</tr>
<tr>
<td>Scallops<span class="badge red-2">T</span></td>
<td>80</td>
<td>0</td>
<td>50</td>
<td>50</td>
<td>55</td>
<td>45.5</td>
</tr>
<tr>
<td>Sardines <span class="badge yellow">F</span><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td>85</td>
<td>0</td>
<td>42.5</td>
<td>42.5</td>
<td class="green-cell">65</td>
<td>45.25</td>
</tr>
<tr>
<td>Oysters<sup>1</sup><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td>55</td>
<td>0</td>
<td>50</td>
<td>50</td>
<td>60</td>
<td>45.0</td>
</tr>
<tr>
<td>Mackerel <span class="badge yellow">F</span><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span><span class="badge red-3">!</span></td>
<td>85</td>
<td>0</td>
<td>40</td>
<td>40</td>
<td>60</td>
<td>45.0</td>
</tr>
<tr>
<td>Octopus<span class="badge red-2">T</span></td>
<td>80</td>
<td>0</td>
<td>45</td>
<td>45</td>
<td>50</td>
<td>44.5</td>
</tr>
<tr>
<td>Trout <span class="badge yellow">F</span><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td>80</td>
<td>0</td>
<td>40</td>
<td>40</td>
<td>60</td>
<td>44.0</td>
</tr>
<tr>
<td>Sea Bass<span class="badge yellow-2">Ω</span></td>
<td>75</td>
<td>0</td>
<td>42.5</td>
<td>42.5</td>
<td>55</td>
<td>43.25</td>
</tr>
<tr>
<td>Crab<span class="badge red-2">T</span></td>
<td>80</td>
<td>0</td>
<td>40</td>
<td>45</td>
<td>50</td>
<td>43.0</td>
</tr>
<tr>
<td>Lobster<span class="badge red-2">T</span></td>
<td>80</td>
<td>0</td>
<td>38</td>
<td>45</td>
<td>50</td>
<td>42.6</td>
</tr>
<tr>
<td>Squid (Calamari)<span class="badge red-2">T</span></td>
<td>75</td>
<td>0</td>
<td>40</td>
<td>40</td>
<td>50</td>
<td>42.0</td>
</tr>
<tr>
<td>Shrimp<span class="badge red-2">T</span></td>
<td>80</td>
<td>0</td>
<td>35</td>
<td>35</td>
<td>55</td>
<td>42.0</td>
</tr>
<tr>
<td>Tuna <span class="badge yellow-2">Ω</span><span class="badge red-2">T</span><span class="badge red-3">!</span></td>
<td>75</td>
<td>0</td>
<td>37.5</td>
<td>37.5</td>
<td>55</td>
<td>41.75</td>
</tr>
<tr>
<td>Herring<span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td>75</td>
<td>0</td>
<td>35</td>
<td>35</td>
<td>55</td>
<td>41.5</td>
</tr>
<tr>
<td>Anchovies <span class="badge yellow">F</span><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td>70</td>
<td>0</td>
<td>35</td>
<td>35</td>
<td>55</td>
<td>40.0</td>
</tr>
<tr>
<td>Cod</td>
<td>70</td>
<td>0</td>
<td>32.5</td>
<td>32.5</td>
<td>50</td>
<td>38.0</td>
</tr>
<tr>
<td>Halibut<span class="badge yellow-2">Ω</span><span class="badge red-3">!</span></td>
<td>65</td>
<td>0</td>
<td>30</td>
<td>30</td>
<td>45</td>
<td>35.0</td>
</tr>
<tr>
<td>Tilapia</td>
<td>60</td>
<td>0</td>
<td>27.5</td>
<td>27.5</td>
<td>40</td>
<td>32.5</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1, 2</sup> Oysters and clams contain the highest vitamin B-12 content among all foods.</p>
</section> <a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<blockquote class="caution">
Be mindful that some seafood are high in purines, which can elevate uric acid levels in <em>some populations</em>. High uric acid levels can lead to gout (arthritis in the joints) and increase the risk of heart attacks. Among seafood, the highest in purines are anchovies, herring, mackerel, sardines, trout, mussels, scallops, cod, shrimp, and tuna. Uric acid levels can be checked through bloodwork.
</blockquote>
<h4 id="meat-poultry-eggs-breakdown">Meat, Poultry, and Eggs</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Meat, Poultry, Eggs</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Organ Meats (e.g., Beef Liver)<sup>1</sup><span class="badge yellow">F</span><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td>75</td>
<td>0</td>
<td class="green-cell">65</td>
<td class="green-cell">55</td>
<td class="green-cell-2">25</td>
<td>56.75</td>
</tr>
<tr>
<td>Venison</td>
<td class="green-cell">90</td>
<td>0</td>
<td>40</td>
<td>45</td>
<td class="green-cell-2">25</td>
<td>54.25</td>
</tr>
<tr>
<td>Chicken Breast</td>
<td class="green-cell">90</td>
<td>0</td>
<td>40</td>
<td>45</td>
<td>20</td>
<td>53.00</td>
</tr>
<tr>
<td>Bison <span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>85</td>
<td>0</td>
<td>40</td>
<td>50</td>
<td>20</td>
<td>51.50</td>
</tr>
<tr>
<td>Lamb Loin <span class="badge red-2">T</span></td>
<td>85</td>
<td>0</td>
<td>35</td>
<td>50</td>
<td>20</td>
<td>51.50</td>
</tr>
<tr>
<td>Beef Steak (sirloin) <span class="badge yellow">F</span><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td>85</td>
<td>0</td>
<td>35</td>
<td>50</td>
<td>20</td>
<td>51.50</td>
</tr>
<tr>
<td>Skinless Chicken Thigh</td>
<td>85</td>
<td>0</td>
<td>40</td>
<td>45</td>
<td>20</td>
<td>51.00</td>
</tr>
<tr>
<td>Turkey Breast</td>
<td>85</td>
<td>0</td>
<td>40</td>
<td>40</td>
<td>20</td>
<td>50.50</td>
</tr>
<tr>
<td>Ground Turkey</td>
<td>80</td>
<td>0</td>
<td>35</td>
<td>40</td>
<td>20</td>
<td>48.00</td>
</tr>
<tr>
<td>Pork Chop<span class="badge red-2">T</span></td>
<td>80</td>
<td>0</td>
<td>35</td>
<td>45</td>
<td>20</td>
<td>48.50</td>
</tr>
<tr>
<td>Ground Beef (85% lean)</td>
<td>80</td>
<td>0</td>
<td>30</td>
<td>40</td>
<td>15</td>
<td>47.00</td>
</tr>
<tr>
<td>Duck Breast</td>
<td>75</td>
<td>0</td>
<td>35</td>
<td>40</td>
<td>20</td>
<td>46.75</td>
</tr>
<tr>
<td>Eggs <span class="badge yellow">F</span><span class="badge yellow-2">Ω</span><span class="badge red-2">T</span></td>
<td>70</td>
<td>0</td>
<td>45</td>
<td>40</td>
<td>10</td>
<td>45.50</td>
</tr>
<tr>
<td>Pork Belly<span class="badge red-2">T</span></td>
<td>65</td>
<td>0</td>
<td>30</td>
<td>40</td>
<td>15</td>
<td>41.50</td>
</tr>
<tr>
<td>Ham (cured)</td>
<td>70</td>
<td>0</td>
<td>30</td>
<td>35</td>
<td>10</td>
<td>40.50</td>
</tr>
<tr>
<td>Bacon</td>
<td>65</td>
<td>0</td>
<td>25</td>
<td>30</td>
<td>10</td>
<td>38.00</td>
</tr>
<tr>
<td>Salami</td>
<td>65</td>
<td>0</td>
<td>20</td>
<td>35</td>
<td>10</td>
<td>36.75</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1</sup> Beef liver is exceptionally high in multiple essential nutrients, including vitamin B-12. However, organ meats are notably high in purines, which increase uric acid levels. High uric acid levels can lead to gout and increase the risk of heart attacks.</p>
</section>
<a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<blockquote class="caution">
Limit processed meats such as sausage, ham, and bacon, and opt for whole cuts of meat, poultry, game meats, and seafood.
</blockquote>
<p><a href="http://www.nutritionj.com/content/9/1/10" title="A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef">Grass-fed beef</a> contains a <a href="http://www.nutritionj.com/content/9/1/10/table/T2" title ="Comparison of mean polyunsatured fatty acid composition between grass-fed and grain-fed cattle">higher ratio</a> of omega-3 fatty acids compared to corn- and soy-fed cattle. Beef products include steak, roasts, ribs, ground beef, sausages, and beef jerky. Pork products include bacon, sausages, ribs, and ham. Other types of animal products include goat, lamb, and game meats such as venison (deer), rabbit, wild boar, pheasant, duck, elk, and bison, which are generally healthier due to their leanness.</p>
<p>Try to limit processed meat such as sausages, salami, ham, and bacon, and if you do consume them, ensure they are products of the simplest ingredients, or minimally processed. If consuming these meats, pair them with cruciferous vegetables like broccoli, cauliflower, kale, cabbage, and Brussels sprouts. These vegetables contain glucosinolates, which <a href="http://www.ncbi.nlm.nih.gov/pubmed/15267150" title="Inhibition of mutagenicity of food-derived heterocyclic amines by sulforaphane">inhibit</a> the <a href="http://www.ncbi.nlm.nih.gov/pubmed/18444144" title="Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence">carcinogenic effects</a> of processed meat.</p>
<p>Organ meats and certain cuts of red meats, such as beef, pork, and lamb, along with venison, are highly nutritious but also particularly high in purines. These should be limited or avoided by individuals managing high uric acid levels.</p>
<h4 id="fruits-breakdown">Fruits</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Fruit</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Blackberries</td>
<td>10</td>
<td class="green-cell">95</td>
<td>40</td>
<td>40</td>
<td>90</td>
<td>52.50</td>
</tr>
<tr>
<td>Pomegranate</td>
<td>10</td>
<td>85</td>
<td class="green-cell">42</td>
<td class="green-cell">42</td>
<td class="green-cell">95</td>
<td>52.30</td>
</tr>
<tr>
<td>Blueberries</td>
<td>10</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td class="green-cell">95</td>
<td>51.50</td>
</tr>
<tr>
<td>Guava</td>
<td>10</td>
<td>85</td>
<td class="green-cell">42</td>
<td class="green-cell">42</td>
<td>85</td>
<td>51.10</td>
</tr>
<tr>
<td>Raspberries</td>
<td>9</td>
<td>90</td>
<td>40</td>
<td>40</td>
<td>90</td>
<td>50.90</td>
</tr>
<tr>
<td>Avocado<sup>1</sup><span class="badge yellow">F</span></td>
<td class="green-cell-2">15</td>
<td>85</td>
<td class="green-cell">42</td>
<td class="green-cell">42</td>
<td>70</td>
<td>49.10</td>
</tr>
<tr>
<td>Kiwi</td>
<td>9</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>85</td>
<td>48.70</td>
</tr>
<tr>
<td>Orange</td>
<td>8</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>80</td>
<td>47.60</td>
</tr>
<tr>
<td>Cherries<span class="badge red-3">s</span></td>
<td>9</td>
<td>75</td>
<td>40</td>
<td>40</td>
<td>80</td>
<td>47.10</td>
</tr>
<tr>
<td>Strawberries</td>
<td>8</td>
<td>85</td>
<td>37</td>
<td>37</td>
<td>85</td>
<td>47.10</td>
</tr>
<tr>
<td>Mango<span class="badge red-3">s</span></td>
<td>8</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>75</td>
<td>46.50</td>
</tr>
<tr>
<td>Banana<span class="badge red-3">s</span></td>
<td>8</td>
<td>75</td>
<td>37</td>
<td>37</td>
<td>70</td>
<td>43.60</td>
</tr>
<tr>
<td>Pineapple<span class="badge red-3">s</span></td>
<td>7</td>
<td>70</td>
<td>37</td>
<td>37</td>
<td>80</td>
<td>43.60</td>
</tr>
<tr>
<td>Lemon/Lime</td>
<td>7</td>
<td>70</td>
<td>37</td>
<td>37</td>
<td>80</td>
<td>43.60</td>
</tr>
<tr>
<td>Grapes<span class="badge red-3">s</span></td>
<td>8</td>
<td>65</td>
<td>32</td>
<td>32</td>
<td>80</td>
<td>42.40</td>
</tr>
<tr>
<td>Plum</td>
<td>8</td>
<td>70</td>
<td>35</td>
<td>35</td>
<td>75</td>
<td>42.50</td>
</tr>
<tr>
<td>Peach</td>
<td>8</td>
<td>70</td>
<td>35</td>
<td>35</td>
<td>70</td>
<td>42.00</td>
</tr>
<tr>
<td>Pear</td>
<td>7</td>
<td>80</td>
<td>35</td>
<td>35</td>
<td>65</td>
<td>41.00</td>
</tr>
<tr>
<td>Coconut<sup>2</sup> <span class="badge yellow">F</span></td>
<td>8</td>
<td>70</td>
<td>35</td>
<td>35</td>
<td>65</td>
<td>41.00</td>
</tr>
<tr>
<td>Cantaloupe</td>
<td>7</td>
<td>70</td>
<td>35</td>
<td>35</td>
<td>70</td>
<td>40.50</td>
</tr>
<tr>
<td>Apple</td>
<td>7</td>
<td>70</td>
<td>35</td>
<td>35</td>
<td>65</td>
<td>40.50</td>
</tr>
<tr>
<td>Watermelon</td>
<td>7</td>
<td>65</td>
<td>35</td>
<td>35</td>
<td>75</td>
<td>40.50</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1</sup> Avocados are unique among fruits for its high content of healthy monounsaturated fats, fiber, and a variety of vitamins and minerals.</p>
<p><sup>2</sup> Coconuts are notable for its high content of medium-chain triglycerides (MCTs), providing a quick source of energy.</p>
</section> <a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<blockquote class="tip">
<h5>Tip</h5>
<p>If your goal is to lose weight, raspberries make great additions since each raspberry contains only <a href="http://www.wolframalpha.com/input/?i=1+raspberry">one calorie</a>. They're also the most densely concentrated source of fibre and filled nutrients.</p>
</blockquote>
<h4 id="legumes-breakdown">Legumes</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Legumes</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Lentils (Black, Green, Brown)<sup>1</sup><span class="badge blue">S</span></td>
<td class="green-cell">45</td>
<td>85</td>
<td class="green-cell">45</td>
<td class="green-cell">45</td>
<td class="green-cell">70</td>
<td>58.75</td>
</tr>
<tr>
<td>Kidney Beans<span class="badge blue">S</span></td>
<td>40</td>
<td>85</td>
<td class="green-cell">45</td>
<td class="green-cell">45</td>
<td class="green-cell">70</td>
<td>56.50</td>
</tr>
<tr>
<td>Black Beans<span class="badge blue">S</span><span class="badge red-2">T</span></td>
<td>42</td>
<td class="green-cell">90</td>
<td>42.5</td>
<td>42.5</td>
<td>65</td>
<td>56.00</td>
</tr>
<tr>
<td>Edamame</td>
<td>42</td>
<td class="green-cell">90</td>
<td>42.5</td>
<td>42.5</td>
<td>65</td>
<td>56.00</td>
</tr>
<tr>
<td>Navy Beans<span class="badge blue">S</span></td>
<td>42</td>
<td class="green-cell">90</td>
<td>42.5</td>
<td>42.5</td>
<td>65</td>
<td>56.00</td>
</tr>
<tr>
<td>Chickpeas<span class="badge blue">S</span></td>
<td>42</td>
<td>85</td>
<td>42.5</td>
<td>42.5</td>
<td class="green-cell">70</td>
<td>55.75</td>
</tr>
<tr>
<td>Pinto Beans<span class="badge blue">S</span></td>
<td>42</td>
<td>85</td>
<td>42.5</td>
<td>42.5</td>
<td>60</td>
<td>54.40</td>
</tr>
<tr>
<td>Peanuts<span class="badge red-2">T</span></td>
<td class="green-cell">45</td>
<td>70</td>
<td>40</td>
<td>40</td>
<td>55</td>
<td>50.50</td>
</tr>
<tr>
<td>Mung Beans</td>
<td>40</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>60</td>
<td>52.00</td>
</tr>
<tr>
<td>Split Peas<span class="badge blue">S</span></td>
<td>37</td>
<td class="green-cell">90</td>
<td>42.5</td>
<td>42.5</td>
<td>65</td>
<td>54.75</td>
</tr>
<tr>
<td>Green Peas<span class="badge blue">S</span></td>
<td>40</td>
<td>75</td>
<td>42.5</td>
<td>40</td>
<td>55</td>
<td>50.50</td>
</tr>
<tr>
<td>Black-eyed Peas<span class="badge blue">S</span></td>
<td>40</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>50</td>
<td>48.00</td>
</tr>
<tr>
<td>Green Beans</td>
<td>30</td>
<td>70</td>
<td>35</td>
<td>35</td>
<td>45</td>
<td>43.00</td>
</tr>
<tr>
<td>Lima Beans<span class="badge blue">S</span></td>
<td>35</td>
<td>75</td>
<td>37.5</td>
<td>37.5</td>
<td>50</td>
<td>47.25</td>
</tr>
<tr>
<td>Adzuki Beans<span class="badge blue">S</span></td>
<td>35</td>
<td>75</td>
<td>35</td>
<td>35</td>
<td>45</td>
<td>45.00</td>
</tr>
<tr>
<td>Soybeans<sup>2</sup></td>
<td>32</td>
<td>70</td>
<td>32.5</td>
<td>32.5</td>
<td>50</td>
<td>43.30</td>
</tr>
<tr>
<td>Fava Beans<span class="badge blue">S</span></td>
<td>32</td>
<td>70</td>
<td>32.5</td>
<td>32.5</td>
<td>45</td>
<td>42.63</td>
</tr>
<tr>
<td>Red Lentils<span class="badge blue">S</span></td>
<td>25</td>
<td>20</td>
<td>20</td>
<td>20</td>
<td>30</td>
<td>23.00</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1</sup> Lentils are particularly high in iron and folate.</p>
<p><sup>2</sup> Soybeans are unique among legumes for their high content of complete protein and isoflavones, which have antioxidant properties and can mimic estrogen in the body. They are also unique in that they can <a href="https://www.ncbi.nlm.nih.gov/books/NBK66457" title="Meta-analysis of the effects of soy protein intake on serum lipids">lower LDL cholesterol</a>. Tofu, tempeh, edamame, miso, and natto are soybean-based foods.</p>
</section>
<a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Peas and peanuts are both legumes.</p>
</blockquote>
<h4 id="whole-grains-breakdown">Whole Grains <span class="badge blue">S</span></h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Whole Grain</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Quinoa<sup>1</sup></td>
<td class="green-cell">45</td>
<td>85</td>
<td class="green-cell">45</td>
<td class="green-cell">45</td>
<td>70</td>
<td>58.75</td>
</tr>
<tr>
<td>Amaranth<sup>2</sup></td>
<td>42</td>
<td class="green-cell">90</td>
<td>42.5</td>
<td>42.5</td>
<td>70</td>
<td>57.00</td>
</tr>
<tr>
<td>Buckwheat<sup>3</sup></td>
<td>40</td>
<td>85</td>
<td>42.5</td>
<td>42.5</td>
<td class="green-cell">75</td>
<td>57.25</td>
</tr>
<tr>
<td>Teff</td>
<td>40</td>
<td class="green-cell">90</td>
<td>42.5</td>
<td>42.5</td>
<td class="green-cell">75</td>
<td>58.25</td>
</tr>
<tr>
<td>Wild Rice</td>
<td>38</td>
<td>85</td>
<td class="green-cell">45</td>
<td class="green-cell">45</td>
<td class="green-cell">75</td>
<td>57.00</td>
</tr>
<tr>
<td>Steel-Cut Oats</td>
<td>40</td>
<td class="green-cell">90</td>
<td>42.5</td>
<td>42.5</td>
<td>70</td>
<td>57.50</td>
</tr>
<tr>
<td>Sorghum</td>
<td>40</td>
<td>85</td>
<td>42.5</td>
<td>42.5</td>
<td>65</td>
<td>55.25</td>
</tr>
<tr>
<td>Barley<sup>4</sup></td>
<td>35</td>
<td class="green-cell">90</td>
<td>42.5</td>
<td>42.5</td>
<td>70</td>
<td>54.75</td>
</tr>
<tr>
<td>Freekeh<sup>5</sup></td>
<td>38</td>
<td>85</td>
<td>42.5</td>
<td>42.5</td>
<td>65</td>
<td>52.35</td>
</tr>
<tr>
<td>Spelt<sup>6</sup></td>
<td>38</td>
<td>80</td>
<td>42.5</td>
<td>42.5</td>
<td>65</td>
<td>51.35</td>
</tr>
<tr>
<td>Kamut<sup>7</sup></td>
<td>40</td>
<td>80</td>
<td>42.5</td>
<td>42.5</td>
<td>60</td>
<td>51.25</td>
</tr>
<tr>
<td>Farro<sup>8</sup></td>
<td>38</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>65</td>
<td>50.10</td>
</tr>
<tr>
<td>Bulgur<sup>9</sup></td>
<td>35</td>
<td>85</td>
<td>40</td>
<td>40</td>
<td>60</td>
<td>50.00</td>
</tr>
<tr>
<td>Millet</td>
<td>38</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>60</td>
<td>49.60</td>
</tr>
<tr>
<td>Rye Bread<sup>10</sup></td>
<td>32</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>70</td>
<td>49.40</td>
</tr>
<tr>
<td>Brown Rice</td>
<td>33</td>
<td>75</td>
<td>37.5</td>
<td>37.5</td>
<td>60</td>
<td>48.25</td>
</tr>
<tr>
<td>Whole Wheat Pasta<sup>11</sup></td>
<td>33</td>
<td>75</td>
<td>35</td>
<td>35</td>
<td>55</td>
<td>46.75</td>
</tr>
<tr>
<td>Corn</td>
<td>30</td>
<td>70</td>
<td>32.5</td>
<td>32.5</td>
<td>55</td>
<td>45.00</td>
</tr>
<tr>
<td>Whole Wheat Bread<sup>12</sup></td>
<td>30</td>
<td>70</td>
<td>32.5</td>
<td>32.5</td>
<td>50</td>
<td>43.25</td>
</tr>
<tr>
<td>White Rice (Jasmine, Basmati)</td>
<td>23</td>
<td>20</td>
<td>20</td>
<td>20</td>
<td>30</td>
<td>23.25</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1, 2, 3</sup> Quinoa, amaranth, and buckwheat are technically pseudocereals, which have a more balanced amino acid profile compared to true grains. They are also often higher in magnesium, iron, and calcium.</p>
<p><sup>4, 5, 6, 7, 8, 9, 10, 11, 12</sup> Barley, freekeh, spelt, kamut, farro, pasta, and bread all contain gluten, which can adversely affect individuals with celiac disease or non-celiac gluten sensitivity.</p>
</section>
<a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Millet, brown rice, and quinoa are considered intact grains, which means it doesn't go through any processing. Other intact grains include wheat berries and oat groats, which are nutritionally superior to their processed counterparts, but take longer to cook—and ironically, more expensive.</p>
</blockquote>
<blockquote class="tip">
<h5>Tip</h5>
<p>Soaking your grains in water overnight helps enhance nutrient absorption by breaking down anti-nutrients. Fermenting them by combining water with kefir, plain yogurt, cultured whey, or sourdough starter further improves digestion and bioabsorption. This method also helps the grains cook faster.</p>
</blockquote>
<h4 id="nuts-breakdown">Nuts</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Nuts</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Almonds<sup>1</sup><span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td class="green-cell">40</td>
<td class="green-cell">85</td>
<td class="green-cell">45</td>
<td class="green-cell">45</td>
<td class="green-cell">85</td>
<td>63.00</td>
</tr>
<tr>
<td>Walnuts<sup>2</sup><span class="badge yellow">F</span><span class="badge yellow-4">Ω</span><span class="badge red-2">T</span></td>
<td>37</td>
<td>80</td>
<td>42.5</td>
<td>42.5</td>
<td>80</td>
<td>59.50</td>
</tr>
<tr>
<td>Pistachios<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>35</td>
<td>75</td>
<td>40</td>
<td>40</td>
<td>75</td>
<td>55.50</td>
</tr>
<tr>
<td>Cashews<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>32</td>
<td>70</td>
<td>37.5</td>
<td>37.5</td>
<td>70</td>
<td>51.50</td>
</tr>
<tr>
<td>Hazelnuts<span class="badge yellow">F</span></td>
<td>30</td>
<td>65</td>
<td>35</td>
<td>35</td>
<td>65</td>
<td>47.50</td>
</tr>
<tr>
<td>Pecans<span class="badge yellow">F</span></td>
<td>27</td>
<td>60</td>
<td>32.5</td>
<td>32.5</td>
<td>60</td>
<td>43.75</td>
</tr>
<tr>
<td>Brazil Nuts<sup>3</sup><span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>25</td>
<td>55</td>
<td>30</td>
<td>30</td>
<td>55</td>
<td>40.00</td>
</tr>
<tr>
<td>Macadamia<span class="badge yellow">F</span></td>
<td>22</td>
<td>50</td>
<td>27.5</td>
<td>27.5</td>
<td>50</td>
<td>36.00</td>
</tr>
<tr>
<td>Pine Nuts<span class="badge yellow">F</span></td>
<td>20</td>
<td>45</td>
<td>25</td>
<td>25</td>
<td>45</td>
<td>32.50</td>
</tr>
<tr>
<td>Chestnuts</td>
<td>17</td>
<td>40</td>
<td>22.5</td>
<td>22.5</td>
<td>40</td>
<td>29.00</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1</sup> Almonds are high in vitamin E and magnesium.</p>
<p><sup>2</sup> Walnuts are high in ALA omega-3 fatty acids.</p>
<p><sup>3</sup> Brazil nuts are exceptionally high in selenium.</p>
</section>
<a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<h4 id="seeds-breakdown">Seeds</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Seeds</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Chia<sup>1</sup><span class="badge yellow-4">Ω</span></td>
<td class="green-cell">45</td>
<td class="green-cell">95</td>
<td class="green-cell">42.5</td>
<td class="green-cell">42.5</td>
<td class="green-cell">90</td>
<td>70.50</td>
</tr>
<tr>
<td>Flax<sup>2</sup><span class="badge yellow-4">Ω</span><span class="badge red-2">T</span></td>
<td>42</td>
<td>90</td>
<td>40</td>
<td>40</td>
<td>85</td>
<td>67.40</td>
</tr>
<tr>
<td>Hemp<sup>3</sup><span class="badge yellow-4">Ω</span></td>
<td>40</td>
<td>85</td>
<td class="green-cell">42.5</td>
<td class="green-cell">42.5</td>
<td>80</td>
<td>65.50</td>
</tr>
<tr>
<td>Pumpkin<span class="badge red-2">T</span></td>
<td>37</td>
<td>80</td>
<td>40</td>
<td>40</td>
<td>75</td>
<td>61.50</td>
</tr>
<tr>
<td>Sunflower</td>
<td>35</td>
<td>75</td>
<td>37.5</td>
<td>37.5</td>
<td>75</td>
<td>58.75</td>
</tr>
<tr>
<td>Sesame<span class="badge red-2">T</span></td>
<td>35</td>
<td>75</td>
<td>35</td>
<td>35</td>
<td>70</td>
<td>57.00</td>
</tr>
<tr>
<td>Poppy<sup>4</sup></td>
<td>32</td>
<td>70</td>
<td>37.5</td>
<td>37.5</td>
<td>65</td>
<td>54.75</td>
</tr>
<tr>
<td>Watermelon</td>
<td>30</td>
<td>65</td>
<td>35</td>
<td>35</td>
<td>60</td>
<td>50.50</td>
</tr>
<tr>
<td>Squash</td>
<td>30</td>
<td>65</td>
<td>32.5</td>
<td>32.5</td>
<td>60</td>
<td>49.25</td>
</tr>
<tr>
<td>Mustard</td>
<td>27</td>
<td>60</td>
<td>30</td>
<td>30</td>
<td>55</td>
<td>45.25</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1, 2, 3</sup> Chia, flax, and hemp seeds are particularly noteworthy due to their high ALA omega-3 fatty acids, protein content, and unique nutritional benefits.</p>
<sup>4</sup> Poppy seeds are exceptionally high in calcium.</p>
</section>
<a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<h4 id="dairy-breakdown">Dairy</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Dairy Product</th>
<th>Protein</th>
<th>Fibre</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Greek Yogurt<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td class="green-cell">55</td>
<td>0</td>
<td>35</td>
<td>45</td>
<td>10</td>
<td>43.00</td>
</tr>
<tr>
<td>Pecorino Cheese<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>50</td>
<td>0</td>
<td>25</td>
<td class="green-cell">55</td>
<td>5</td>
<td>42.50</td>
</tr>
<tr>
<td>Goat Milk<sup>1</sup><span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>50</td>
<td>0</td>
<td>35</td>
<td>45</td>
<td>10</td>
<td>41.50</td>
</tr>
<tr>
<td>Whole Milk<sup>2</sup><span class="badge red-2">T</span></td>
<td>45</td>
<td>0</td>
<td>35</td>
<td>45</td>
<td>10</td>
<td>40.50</td>
</tr>
<tr>
<td>Balkan Yogurt<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td class="green-cell">55</td>
<td>0</td>
<td>30</td>
<td>40</td>
<td>10</td>
<td>40.25</td>
</tr>
<tr>
<td>Kefir<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>45</td>
<td>0</td>
<td>35</td>
<td>40</td>
<td class="green-cell-2">15</td>
<td>40.00</td>
</tr>
<tr>
<td>Cheddar Cheese<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>40</td>
<td>0</td>
<td>25</td>
<td>50</td>
<td>5</td>
<td>40.00</td>
</tr>
<tr>
<td>Skim Milk<sup>3</sup></td>
<td>50</td>
<td>0</td>
<td>35</td>
<td>45</td>
<td>10</td>
<td>40.00</td>
</tr>
<tr>
<td>Cottage Cheese<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>40</td>
<td>0</td>
<td>20</td>
<td>40</td>
<td>5</td>
<td>31.75</td>
</tr>
<tr>
<td>Mozzarella Cheese<span class="badge yellow">F</span><span class="badge red-2">T</span></td>
<td>35</td>
<td>0</td>
<td>20</td>
<td>45</td>
<td>5</td>
<td>32.25</td>
</tr>
<tr>
<td>Buttermilk</td>
<td>35</td>
<td>0</td>
<td>30</td>
<td>40</td>
<td>10</td>
<td>33.25</td>
</tr>
<tr>
<td>Cream Cheese</td>
<td>30</td>
<td>0</td>
<td>15</td>
<td>25</td>
<td>5</td>
<td>24.25</td>
</tr>
<tr>
<td>Cream<sup>4</sup></td>
<td>15</td>
<td>0</td>
<td>10</td>
<td>15</td>
<td>5</td>
<td>14.25</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1, 2, 3, 4</sup> Milk and cream are <em>not</em> fermented. Fermented dairy products such as cheese, yogurt, and kefir provide additional health benefits, including probiotics, enhanced nutrient absorption, and improved digestibility, which support gut health and immune function.</p>
</section>
<a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<h4 id="oils-and-fats-breakdown">Oils and Fats <span class="badge yellow">F</span></h4>
<div class="table-container">
<table>
<thead>
<tr>
<th>Oil/Fat</th>
<th>Healthy Fats</th>
<th>Vitamins</th>
<th>Minerals</th>
<th>Antioxidants</th>
<th>Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>Extra Virgin Olive Oil<sup>1</sup></td>
<td class="green-cell">70</td>
<td>20</td>
<td>10</td>
<td>30</td>
<td>39.00</td>
</tr>
<tr>
<td>Flaxseed (Linseed) Oil<span class="badge yellow-4">Ω</span><span class="badge blue-2">×</span></td>
<td>65</td>
<td>20</td>
<td class="green-cell-2">15</td>
<td class="green-cell-2">35</td>
<td>38.50</td>
</tr>
<tr>
<td>Hemp Seed Oil<span class="badge yellow-4">Ω</span><span class="badge blue-2">×</span></td>
<td>60</td>
<td>20</td>
<td class="green-cell-2">15</td>
<td>30</td>
<td>36.00</td>
</tr>
<tr>
<td>Camelina Oil<sup>2</sup><span class="badge yellow-4">Ω</span></td>
<td>65</td>
<td>20</td>
<td class="green-cell-2">15</td>
<td>30</td>
<td>37.50</td>
</tr>
<tr>
<td>Wheat Germ Oil<span class="badge yellow-4">Ω</span><span class="badge blue-2">×</span></td>
<td>60</td>
<td class="green-cell-2">25</td>
<td>10</td>
<td>25</td>
<td>36.00</td>
</tr>
<tr>
<td>Avocado Oil</td>
<td>65</td>
<td>15</td>
<td>10</td>
<td>25</td>
<td>34.50</td>
</tr>
<tr>
<td>Macadamia Nut Oil</td>
<td>65</td>
<td>15</td>
<td>10</td>
<td>25</td>
<td>34.50</td>
</tr>
<tr>
<td>Walnut Oil<span class="badge yellow-4">Ω</span><span class="badge blue-2">×</span></td>
<td>60</td>
<td>15</td>
<td>10</td>
<td>25</td>
<td>33.00</td>
</tr>
<tr>
<td>Pumpkin Seed Oil</td>
<td>60</td>
<td>15</td>
<td>10</td>
<td>25</td>
<td>33.00</td>
</tr>
<tr>
<td>Grapeseed Oil</td>
<td>55</td>
<td>15</td>
<td>10</td>
<td>30</td>
<td>31.50</td>
</tr>
<tr>
<td>Sesame Oil</td>
<td>55</td>
<td>15</td>
<td>10</td>
<td>25</td>
<td>31.00</td>
</tr>
<tr>
<td>Almond Oil</td>
<td>55</td>
<td>15</td>
<td>10</td>
<td>25</td>
<td>31.00</td>
</tr>
<tr>
<td>Sunflower Oil (High-Oleic)<sup>3</sup></td>
<td>55</td>
<td>15</td>
<td>10</td>
<td>20</td>
<td>30.50</td>
</tr>
<tr>
<td>Safflower Oil (High-Oleic)<sup>4</sup></td>
<td>55</td>
<td>15</td>
<td>10</td>
<td>20</td>
<td>30.50</td>
</tr>
<tr>
<td>Canola (Rapeseed) Oil<sup>5</sup><span class="badge yellow-4">Ω</span></td>
<td>58</td>
<td>10</td>
<td>10</td>
<td>15</td>
<td>29.70</td>
</tr>
<tr>
<td>Corn Oil</td>
<td>50</td>
<td>15</td>
<td>10</td>
<td>20</td>
<td>28.50</td>
</tr>
<tr>
<td>Soybean Oil</td>
<td>50</td>
<td>15</td>
<td>10</td>
<td>20</td>
<td>28.50</td>
</tr>
<tr>
<td>Virgin Coconut Oil</td>
<td>55</td>
<td>10</td>
<td>10</td>
<td>20</td>
<td>28.00</td>
</tr>
<tr>
<td>Ghee</td>
<td>50</td>
<td>15</td>
<td>10</td>
<td>20</td>
<td>28.50</td>
</tr>
<tr>
<td>Rice Bran Oil</td>
<td>45</td>
<td>15</td>
<td>10</td>
<td>20</td>
<td>26.00</td>
</tr>
<tr>
<td>Lard</td>
<td>45</td>
<td>10</td>
<td>10</td>
<td>15</td>
<td>24.00</td>
</tr>
<tr>
<td>Tallow</td>
<td>45</td>
<td>10</td>
<td>10</td>
<td>15</td>
<td>24.00</td>
</tr>
<tr>
<td>Butter<sup>6</sup></td>
<td>40</td>
<td>10</td>
<td>10</td>
<td>15</td>
<td>22.50</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1</sup> The preferred choice due to a high monounsaturated fat content, antioxidant and polyphenol properties, minimal processing, and bioactive compounds.</p>
<p><sup>2</sup> Camelina oil is a relatively unknown yet superior polyunsaturated oil. It was used in Europe, particularly in the Northern, Central, and Eastern regions, for thousands of years until shifts in agricultural practices and the rise of more commercially viable seed oils. The recent revival of interest in ancient grains and sustainable farming has brought camelina oil back into the spotlight, particularly within niche markets that value its health benefits and eco-friendly cultivation.</p>
<p><sup>3, 4</sup> High-oleic variants of sunflower and safflower oil are rich in monounsaturated fats, making them healthier and more suitable for high-heat cooking. In contrast, high-linoleic variants are higher in polyunsaturated fats, less stable, and not recommended for high-heat cooking.</p>
<p><sup>5</sup> Canola (rapeseed) oil is high in monounsaturated fats and contains a significant amount of polyunsaturated fats, including omega-3 (ALA) and omega-6 fatty acids. This balance of fats can be beneficial for cardiovascular health and is a key component of the Nordic Diet. Cold-pressed canola oil contains more omega-3 fatty acids, vitamin E, and antioxidants, however, it is only suitable for medium-heat cooking compared to refined canola oil.</p>
<p><sup>6</sup> While butter contains vitamins A, D, E, and K2, as well as some antioxidants (particularly from grass-fed sources), and can be part of a healthy diet when consumed in moderation, its overall nutrient density is lower compared to many plant-based oils. Butter is often prized for its velvety texture and rich taste.</p>
</section> <p><strong>See:</strong> <a class="internal" href="#fatty-acid-profiles">Fatty Acid Profiles</a></p>
<a class="back" href="#food-index">Back to Food Index Contents</a>
</div>
<section class="split">
<section>
<h4 id="herbs-and-spices">Herbs and Spices</h4>
<ul>
<li>Allspice</li>
<li>Anise</li>
<li>Basil</li>
<li>Bay Leaf</li>
<li>Black Peppercorns</li>
<li>Chervil</li>
<li>Chives</li>
<li>Clove</li>
<li>Cardamom</li>
<li>Cayenne Pepper</li>
<li>Cilantro</li>
<li><span class="green">Cinnamon</span></li>
<li>Coriander</li>
<li>Chili Powder</li>
<li>Chives</li>
<li>Cumin</li>
<li>Curry</li>
<li>Dill</li>
<li>Fennel</li>
<li>Fenugreek</li>
<li><span class="green">Garlic</span></li>
<li><span class="green">Ginger</span></li>
<li>Horseradish</li>
<li>Juniper Berries</li>
<li>Lavender</li>
<li>Lemongrass</li>
<li>Mace</li>
<li>Marjoram</li>
<li>Mint</li>
<li>Mustard Powder</li>
<li>Nutmeg</li>
<li>Onion Powder</li>
<li>Oregano</li>
<li>Paprika</li>
<li>Parsley</li>
<li>Pepper</li>
<li>Red Pepper Flakes</li>
<li>Rosemary</li>
<li>Saffron</li>
<li>Sage</li>
<li>Savory</li>
<li>Star Anise</li>
<li>Tarragon</li>
<li>Thyme</li>
<li><span class="green">Turmeric (Curcumin)</span></li>
<li>Vanilla Bean</li>
<li>Wasabi</li>
</ul>
<blockquote class="tip">
<h5>Tip</h5>
<p>Turmeric, garlic, ginger, and cinnamon are exceptional spices due to their high levels of <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/" title="The total antioxidant content of more than 3100 foods">antioxidants</a> and health-promoting phytochemicals.</p>
</blockquote>
</section>
<section>
<h4>Seasonings</h4>
<ul>
<li>Fish Sauce</li>
<li>Fresh Herbs (e.g., Parsley, Basil, Cilantro)</li>
<li>Horseradish</li>
<li>Hot Sauce</li>
<li>Lemon/Lime Juice</li>
<li>Mustard (Prepared or Dry)</li>
<li>Pepper (Black, White, or other varieties)</li>
<li>Salt (Kosher or Sea)</li>
<li>Smoked Paprika</li>
<li>Soy Sauce</li>
<li>Vinegar</li>
<li>Worcestershire Sauce</li>
</ul>
<blockquote class="info">
The listed spices, herbs, and seasonings are all very low in calories.
</blockquote>
<h4>Condiments</h4>
<ul>
<li>Apple Cider Vinegar</li>
<li>Balsamic Vinegar</li>
<li>Chimichurri</li>
<li>Greek Yogurt (Plain) <span class="badge yellow">F</span></li>
<li>Guacamole <span class="badge yellow">F</span></li>
<li>Hummus</li>
<li>Kimchi</li>
<li>Miso</li>
<li>Nut Butter <span class="badge yellow">F</span></li>
<li>Pesto <span class="badge yellow">F</span></li>
<li>Salsa</li>
<li>Sauerkraut</li>
<li>Sriracha</li>
<li>Tahini <span class="badge yellow">F</span></li>
<li>Tamari</li>
<li>Tapenade <span class="badge yellow">F</span></li>
<li>Tzatziki</li>
</ul>
</section>
<section>
<h4>Other</h4>
<ul>
<li>Bee Pollen</li>
<li>Cocoa</li>
<li>Gelatin/Collagen Powder</li>
<li>Matcha Powder</li>
<li>Nutritional Yeast</li>
<li>Protein Powder*</li>
<li>Spirulina</li>
</ul>
<p class="caption"><strong>* <span class="icon advisories">Note:</span></strong> Many protein powders contain added sugars or artificial sweeteners, which some studies suggest may affect gut microbiota. While protein powders can be convenient, consider instead whole food sources of protein such as nuts, seeds, plain Greek yogurt, peanut butter, tofu, tempeh, seitan, fish, eggs, or chicken, since they provide additional nutrients.</p>
<blockquote class="tip">
<h5>Tip</h5>
<p>Use cocoa powder to make homemade hot chocolate. Only 20 calories are in 1 tablespoon. However, limit the milk and sugar.</p>
</blockquote>
</section>
<section>
<h4>Beverages*</h4>
<ol>
<li>Water</li>
<li>Herbal Tea</li>
<li>Tea</li>
<li>Black Coffee</li>
<li>Infused Water</li>
<li>Sparkling Water</li>
<li>Vegetable Juice (without added sugars)</li>
<li>Aloe Vera Juice (without added sugars)</li>
<li>Coconut Water</li>
</ol>
<p class="caption"><strong>* Note:</strong> The beverages listed are virtually calorie-free.</p>
</section>
</section>
</div>
</section>
<section class="dynamic-load" data-section="food-synergy">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrition" title="Nutrition" class="icon diet-1-3">Nutrition</a></li>
<li>Food Synergy</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="food-synergy">Food Synergy<a class="icon copy-link" href="#food-synergy">Copy Link</a></h2>
<blockquote class="info">
<h5>Note</h5>
<p>Ensure your overall diet includes a <em>diverse</em> range of foods to provide a <em>balance</em> of nutrients.</p>
</blockquote>
<h3 id="improving-taste-and-health">Improving Taste and Health</h3>
<p>Food combinations can make a difference for <a class="internal" href="#optimal-diets">better</a> or for <a class="internal" href="#hyperpalatability">worse</a>. However, if we are already eating a healthy diet, other variables come into play for optimal food combinations, such as personalized nutrition, nutrient diversity, genetic predispositions, meal timing, tastiness, and bioabsorption.</p>
<p>As a simple example, a potato contains a long list of beneficial <a href="http://en.wikipedia.org/wiki/Potato#Comparison_to_other_major_staple_foods" title="Potato nutrition">micronutrients</a>, is high in starchy carbohydrates and is <a href="http://www.ncbi.nlm.nih.gov/pubmed/7498104" title="A satiety index of common foods">incredibly satiating</a>, but it's bland to eat by itself. Butter is not satiating, is calorie-dense and nobody in their right mind would eat butter on its own.</p>
<p>But when you add butter to a potato, something magical happens. The combination improves palatability along with additional health benefits: butter contains various additional <a href="http://ndb.nal.usda.gov/ndb/foods/show/132?fg=&man=&lfacet=&count=&max=25&qlookup=butter&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&_action_show=Apply+Changes&Qv=1&Q386=1.0&Q387=1.0&Q388=1.0&Q389=1.0" title="Butter micronutrients">micronutrients</a>, helps with the <a class="internal" href="#fats">bioavailability</a> of fat-soluble vitamins A, D, E, and K, and its fat <a href="http://ajcn.nutrition.org/content/59/3/781S.full.pdf" title="Fat and starch gastric emptying rate in humans">lowers</a> the potato's high glycemic index. Adding a bit of <a href="http://www.ncbi.nlm.nih.gov/pubmed/7965369" title="The major electrolytes: sodium, potassium, and chloride">sea salt</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/12792658" title="Glycemic index of single and mixed meal foods among common Japanese foods with white rice as a reference food">vinegar</a> further improves both the palatability and <a class="internal" href="#insulin">health benefits</a>.</p>
<p>Along the same line, the benefits of consuming fish vastly outweigh those of taking fish oil supplements. Whole fish provides other nutrients that work synergistically with omega-3s, potentially enhancing their effectiveness (selenium, vitamins D and B12, and specific proteins) compared to fish oil supplements alone.</p>
<p>However, you can also have too much of a good thing. Sticking to one food group means consuming too much of one thing and not enough of another. Variety allows the body to have a wide range of essential micronutrients without approaching <a href="https://www.mja.com.au/journal/2012/197/11/hazards-brussels-sprouts-consumption-christmas" title="The hazards of brussels sprouts consumption">levels</a> of <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC164945/" title="Too much of a good thing? Toxic effects of vitamin and mineral supplements">toxicity</a>. It's crucial to have a variety of foods from every food group.</p>
<h4>Taste the Rainbow</h4>
<p>A great tip is to consume a colourful variety of foods, where different colours indicate various polyphenols and <a class="internal" href="#antioxidants">antioxidants</a> that feed your gut microbiota. Taking advantage of a diverse array of colourful foods ensures a wide range of nutrients and compounds that can benefit overall health, support the immune system, and reduce the risk of chronic diseases. Some ideas include:</p>
<ul>
<li><strong>Red:</strong> Tomatoes, strawberries, red peppers, red apples. These are rich in lycopene and anthocyanins, which support heart health and reduce inflammation.</li>
<li><strong>Orange:</strong> Carrots, sweet potatoes, oranges, pumpkins. These foods are high in beta-carotene, which is beneficial for vision and immune function.</li>
<li><strong>Yellow:</strong> Bananas, yellow peppers, corn, lemon, squash. These provide vitamin C, carotenoids, bioflavonoids, supporting skin health and immune function.</li>
<li><strong>Green:</strong> Spinach, broccoli, kale, cabbage, avocados, green tea. Rich in chlorophyll, fibre, vitamins, and minerals, including folate and iron, promoting detoxification and overall health.</li>
<li><strong>Blue:</strong> Blueberries, blue corn. Packed with anthocyanins and antioxidants, these help protect against oxidative stress and improve heart health and cognitive function.</li>
<li><strong>Purple:</strong> Eggplant, plums, purple cabbage, black grapes, purple potatoes, purple carrots. These contain anthocyanins, resveratrol and flavonoids, which have anti-inflammatory and anti-cancer properties, and help with heart health.</li>
<li><strong>Brown:</strong> Whole grains, lentils, nuts, seeds, coffee, cocoa, cinnamon, mushrooms. These are excellent sources of fibre, vitamins, and minerals, supporting digestive health and heart health.</li>
<li><strong>Black:</strong> Black beans, blackberries, black rice, black olives. These foods are rich in antioxidants and fibre, aiding in digestion and providing cardiovascular benefits.</li>
</ul>
<h3 id="enhancing-nutrient-absorption">Enhancing Nutrient Absorption <span class="badge red">M³ Model</span></h3>
<p>Some vitamins and minerals are better absorbed with specific food combinations. For instance, the iron in spinach may not be fully utilized by your body without the right pairing. Here are some tips to maximize nutrient absorption.</p>
<ul>
<li><strong>Probiotics with Prebiotics:</strong> Individuals who consume <a class="internal" href="#improving-gut-health">probiotics</a> such as fermented sauerkraut and kimchi can better tolerate an increase in prebiotics, namely <a class="internal" href="#fibre">fibre</a>. This combination creates a more diverse and balanced gut microbiota, leading to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667473/" title="Role of the gut microbiota in health and chronic gastrointestinal disease">improved digestion</a>, enhanced nutrient absorption, <a href="https://pubmed.ncbi.nlm.nih.gov/34256014/" title="Gut-microbiota-targeted diets modulate human immune status">reduced inflammation</a>, and overall better health and the <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.634897/full" title="Modulation of Gut Microbiota and Immune System by Probiotics, Pre-biotics, and Post-biotics">prevention of chronic diseases</a>.</li>
<li><strong>Soaking and Fermenting Grains:</strong> Soaking grains like oats overnight in water helps break down anti-nutrients, such as <a class="internal" href="#phytic-acid">phytic acid</a>. Adding a fermenting agent, such as kefir, cultured whey, plain yogurt, or sourdough starter, not only enhances digestibility and nutrient absorption but also provides additional nutrients, improves flavour, and reduces cooking time.</li>
<li><strong>Legumes with Grains:</strong> Combining legumes (e.g., beans, lentils) with grains (e.g., rice, wheat) provides a complete protein profile, as each compensates for the amino acids lacking in the other. For instance, legumes are typically low in methionine, an amino acid that is more abundant in whole grains, making them a balanced and complete protein when consumed together. This is how vegetarians are able to get complete proteins through their diet.</li>
<li><strong>Iron with Vitamin C:</strong> Consuming iron-rich <em>plant</em> foods (e.g., spinach, lentils, beans, tofu, dark chocolate) with vitamin C-rich foods (e.g., strawberries, citrus fruits, bell peppers, pumpkin seeds, broccoli) enhances iron absorption.</li>
<li><strong>Iron and Onions/Garlic:</strong> Garlic and onions contain sulfur compounds that can help increase the absorption of non-heme (plant-based) iron.</li>
<li><strong>Calcium with Vitamin D:</strong> Consuming calcium-rich foods (e.g., dairy, leafy greens, poppy seeds) with vitamin D (e.g., fatty fish, hard cheeses, fortified milk) improves calcium absorption.</li>
<li><strong>Magnesium with Vitamin D:</strong> Magnesium helps activate vitamin D, so pairing magnesium-rich foods (e.g., nuts, seeds) with vitamin D sources can enhance vitamin D's effectiveness. They can be consumed at any time of day.</li>
<li><strong>Zinc with Protein:</strong> Zinc is found in high-protein foods such as meat, seafood, legumes, nuts, seeds, and whole grains. The presence of protein in a meal can enhance zinc absorption.</li>
<li><strong>Healthy Fats and Fat-Soluble Vitamins:</strong> Pairing foods rich in vitamins A, D, E, and K (e.g., carrots, leafy greens, eggs, fatty fish) with healthy fats (e.g., olive oil, avocados) improves their absorption.</li>
<li><strong>Healthy Fats with Antioxidants:</strong> Dietary fat, paired with many antioxidants, helps absorption of important sources such as beta-carotene and lutein, found in leafy greens such as kale, spinach, and collard greens.</li>
<li><strong>Turmeric with Black Pepper:</strong> The piperine in black pepper <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3918523" title="Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin">enhances the bioavailability</a> of curcumin, the active ingredient in turmeric, making it more effective as an anti-inflammatory agent. Curcumin is fat-soluble, so also pair with dietary fat.</li>
</ul>
<h4>Antioxidant Synergy</h4>
<ul>
<li><strong>Tomatoes with Olive Oil:</strong> The fat in olive oil helps the body <a href="https://pubmed.ncbi.nlm.nih.gov/16413753/" title="Effects of olive oil and tomato lycopene combination on serum lycopene">absorb lycopene</a> from tomatoes, which is beneficial for heart health and reducing inflammation.</li>
<li><strong>Green Tea with Lemon:</strong> Adding lemon to green tea increases the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10421220/" title="Combined Ingestion of Tea Catechin and Citrus β-Cryptoxanthin Improves Liver Function">absorption of catechins</a>, which are potent antioxidants with numerous health benefits.</li>
</ul>
<h3 id="suboptimal-combinations">Suboptimal Combinations</h3>
<blockquote>Even if you consume enough spinach for its iron benefits, you may not sufficiently absorb the iron due to suboptimal or less-than-ideal food combinations. Most of the time, though, don't sweat it. Just focus on maintaining a balanced diet, and you'll likely get the nutrients you need. The following information is mainly beneficial for <strong>dietary optimization and dispeling disinformation</strong>.</blockquote>
<h4 id="phytic-acid">Phytic Acid vs. Minerals</h4>
<p>Phytic acid (phytates) found in whole grains, legumes, and some nuts can bind to minerals like iron, zinc, and calcium, reducing their absorption. However, like <a class="internal" href="#lectins">lectins</a>, phytates are of little concern when grains and legumes are <strong>pre-soaked and cooked</strong>, as these processes break down anti-nutrients and promote mineral bioabsorption.</p>
<p>Fermentation further enhances nutrient availability. For example, adding kefir to porridge: kefir's natural acidity and enzymes help break down phytic acid in grains, making minerals like iron, zinc, and magnesium more bioavailable. Other fermentation options include sourdough starter, cultured whey, plain yogurt, lemon juice, apple cider vinegar, or enjoying a side of sauerkraut or kimchi.</p>
<p>Lastly, nutrient absorption can also be improved by combining grains, legumes, and nuts with vitamin C-rich foods like bell peppers or citrus fruits, or sulfur-containing foods like garlic and onions. For non-heme iron (not from plants), meat and fish provide "meat factor" compounds that enhance iron's absorption when eaten alongside plant-based sources.</p>
<h4>Iron and Zinc vs. Calcium and Tannins</h4>
<p>Pairing iron-rich foods like red meat with calcium-rich dairy products can inhibit iron absorption. For example, the calcium in milk interferes with the body's ability to absorb <a href="http://www.ncbi.nlm.nih.gov/pubmed/7770189" title="The inhibitory effect of dietary calcium on iron bioavailability">iron</a> and <a href="http://ajcn.nutrition.org/content/78/3/633S.full" title="Bioavailability of iron, zinc, and other trace minerals from vegetarian diets">zinc</a>. To reduce interference, consume milk or other calcium-rich foods at least 2 hours before or after an iron-rich meal.</p>
<p>Tannins in tea, coffee, and some wines can also inhibit the absorption of non-heme iron found in plant-based foods. Drinking tea, coffee, or wine at least 1–2 hours before or after a meal will help minimize this effect.</p>
<h4>Fibre vs. Minerals</h4>
<p><em>Excessive</em> fibre can bind to minerals such as magnesium, calcium, zinc, and iron, reducing their absorption. However, with adequate nutrient intake and processes like pre-soaking or fermentation, the impact of fibre on mineral absorption is negligible.</p>
<h3 id="personalized-nutrition">Personalized Nutrition <span class="badge red">M³ Model</span></h3>
<blockquote class="info">
The easiest way to personalize and optimize your health is to consider your family history by avoiding foods that contributed to their ailments or diseases, assess your current biometric, biomarker, and genetic readings for any risks, and incorporate more of the healthy foods your (great) grandparents ate.
</blockquote>
<p>While combining certain foods can enhance their health benefits through synergistic effects, considering ancestral dietary patterns may offer potential advantages based on genetic adaptations (nutrigenetics/nutrigenomics). <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3121546/" title="Nutrigenetics and Nutrigenomics">Modern research</a> emphasizes the importance of personalized nutrition, which takes into account genetic, metabolic, and lifestyle factors to tailor dietary recommendations.</p>
<h4>Genetic Adaptations</h4>
<p>Genetic testing and analysis can provide insights into individual responses to different foods and nutrients. These genetic variations may influence nutrient metabolism, food (in)tolerances, and dietary needs, potentially helping to optimize diet for health.</p>
<ul>
<li><strong>Lactase Persistence:</strong> Populations with a long history of dairy consumption (e.g., Northern Europeans) are more likely to have lactase persistence, allowing them to digest lactose (e.g. milk) into adulthood.</li>
<li><strong>Amylase Gene Copy Number:</strong> Populations with a history of high-starch diets, such as some Asian, European, and African agricultural societies, have more copies of the amylase gene, improving their ability to digest starches such as potatoes, corn, wheat, and rice.</li>
<li><strong>Fatty Acid Desaturase (FADS):</strong> Some populations, particularly those with a history of plant-based diets low in animal fats (like traditional Indian diets), have adaptations in the genes. This allows for more efficient conversion of plant-based omega-3 and omega-6 fatty acids into their longer-chain derivatives.</li>
<li><strong>Vitamin D Synthesis:</strong> Populations in northern latitudes have adaptations for more efficient vitamin D synthesis from limited sunlight exposure.</li>
<li><strong>Inuit Fat Metabolism:</strong> Arctic populations like the Inuit have genetic adaptations that allow them to more efficiently metabolize the high fat content of their traditional marine-based diet.</li>
</ul>
<h4>Ancestral Diets</h4>
<p>While the <a class="internal" href="#mediterranean-diet">Mediterranean/Nordic Diet</a> is widely recommended for its health benefits, personalizing your diet to incorporate elements of your ancestral dietary patterns may offer additional benefits. I call these "Civilization Bonuses." This approach is based on the theory that your genes may be adapted to utilize certain traditional foods more efficiently. Aim to have at least 50% of your <a class="internal" href="#food-index"><em>healthy</em></a> food intake consist of foods that were commonly consumed during your grandparents' time.</p>
<p>For example, if you have Slavic heritage, you might consider incorporating traditional foods like shredded cabbage or sauerkraut alongside broccoli, pairing buckwheat kasha or barley with lentils, or combining plain Greek yogurt with kefir.</p>
<p>You could have more than one civ bonus if you have multiple cultural ancestors.</p>
<h5>Civilization Bonuses</h5>
<ul>
<li><strong>Arctic/Inuit Diet:</strong> High in seal, whale, and fish, providing significant omega-3 fatty acids and adapted to extreme northern environments.</li>
<li><strong>Chinese Diet:</strong> Bok choy, tofu, jasmine rice, and fermented soybeans.</li>
<li><strong>Japanese Diet:</strong> Sushi, miso soup, tofu, and green tea.</li>
<li><strong>Korean Diet:</strong> Kimchi, bulgogi (marinated beef), sticky rice, and seaweed.</li>
<li><strong>Thai Diet:</strong> Jasmine rice, fish sauce, lemongrass, galangal, coconut milk.</li>
<li><strong>Vietnamese Diet:</strong> Jasmine rice, rice noodles, fish sauce, lemongrass.</li>
<li><strong>Indian Vegetarian Diet:</strong> Masoor dal (red lentils), chickpeas (garbanzo beans), basmati rice, spinach, mangoes, and turmeric.</li>
<li><strong>Nordic Diet:</strong> Rye bread, lingonberries, root vegetables (carrots, parsnips), salmon, and canola oil.</li>
<li><strong>German Diet:</strong> Rye bread, potatoes, pork sausages, beef, and sauerkraut.</li>
<li><strong>Slavic Diet:</strong> Rye bread, potatoes, cabbage, sauerkraut, and buckwheat.</li>
<li><strong>French Diet:</strong> Known for its emphasis on fresh, high-quality ingredients, moderate wine consumption, and importance of leisurely meals and portion control.</li>
<li><strong>Mediterranean Diet:</strong> Olive oil, sardines, tomatoes, and farro.</li>
<li><strong>Irish Diet:</strong> Potatoes, cabbage, oats, dairy products, and salmon.</li>
<li><strong>Middle Eastern Diet:</strong> Hummus, tabbouleh, falafel, pita bread, olive oil, cumin, coriander.</li>
<li><strong>African Diets:</strong> Vary by region but often include millet, yams, collard greens, and fermented foods like injera.</li>
<li><strong>West African Diet:</strong> Jollof rice, fufu, yams, plantains, peanuts, cassava.</li>
<li><strong>Caribbean Diet:</strong> Plantains, yams, ackee, saltfish, mango, papaya, rice, and beans.</li>
<li><strong>Pacific Islands Diet:</strong> Taro, sweet potatoes, pineapple, and fish, with limited meat consumption.</li>
<li><strong>South American Indigenous Diets:</strong> Quinoa, amaranth, black beans, and a variety of fruits such as papaya and guava.</li>
<li><strong>Mexican Diet:</strong> Corn, black beans, avocados, zucchini, tomatoes, and chili peppers as staples, with moderate amounts of chicken and fish.</li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="foods-to-limit">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrition" title="Nutrition" class="icon diet-1-3">Nutrition</a></li>
<li>Foods to Limit</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="foods-to-limit">Foods to Limit<a class="icon copy-link" href="#foods-to-limit">Copy Link</a></h2>
<blockquote class="info">
<h5>Processed vs. Ultra-Processed Foods</h5>
<p>Processed foods differ from ultra-processed foods (UPFs), and some processed foods can be beneficial. Examples include sauerkraut, yogurt, kefir, unpasteurized cheese, homemade sourdough bread, red wine, and even coffee—all of which offer excellent health benefits. Ultra-processed foods, however, are designed to be low-cost and to maximize stimulation of the brain's reward centre. They often have nutrients, polyphenols, and fibre removed, and are then loaded with sugar, inexpensive low-quality fats, flavour enhancers, emulsifiers, preservatives, and additives. UPFs include items such as corn chips, puffed rice, bagels, chicken fingers, fish sticks, orange juice, and energy drinks.</p>
</blockquote>
<h3 id="ultra-processed-foods">Ultra-Processed Foods (UPFs)</h3>
<h5>Nutritional Score: 10%</h5>
<p><strong>Calories</strong></p>
<progress max="100" value="95">Calories: 50%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="10">Nutrients: 80%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="5">Fibre: 80%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="90">Carbs: 80%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="5">Protein: 50%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="85">Fat: 10%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="95">Sugar: 20%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="30">Satiety: 30%</progress>
<blockquote>Ultra-processed foods, often referred to as junk foods, unfortunately form the foundation of the standard Western diet—what most people eat.</blockquote>
<p>UPFs consist of sugary snacks, fast food, and sweetened beverages, all contributing to extreme sugar rushes followed by the inevitable "carb coma." These foods are low in nutrients and fibre, and high in salt, sugar, and fat. Such diets typically lack naturally occurring essential nutrients such as vitamins, minerals, and fibre.</p>
<p>Foods that are commercialized, pre-prepared, refined, processed, and manufactured, i.e., packaged, are likely to be <a class="internal" href="#bad-foods">unhealthy</a>, even when they try to make a <a href="http://www.dietarydogma.com/wp-content/uploads/2014/02/hearthealthycocopuffs.jpg" title="Coca Puffs and the American Heart Association">health claim</a>.</p>
<p>Mixed beverages are easily consumed and are packed with dense calories which adds up very quickly. By looking at the ingredients list on ultra-processed food packages, you will often see some form of sugar, wheat, corn, or soy combined with <a class="internal" href="#oils-and-fats-breakdown">vegetable oils</a>, along with several additives designed for preservation, texture, palatability, or colour.</p>
<p>This section contains common <a href="http://www.ncbi.nlm.nih.gov/pubmed/21139128" title="Diet and Inflammation">inflammatory</a> empty-calorie foods and beverages that are fattening, disease-promoting, and thus, should be <a class="internal" href="#bad-foods">limited</a>.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Sugars have no nutrients, which is why they are called "empty calories."</p>
</blockquote>
<blockquote class="info">
<h5>Note</h5>
<p><a class="internal" href="#cheat-meals">Occasional indulgences</a> are fine when it's not part of your regular diet or compromising your <a class="internal" href="#benefits-and-goals">goals</a>.</p>
</blockquote>
<blockquote class="tip">
<h5>Tip</h5>
<p>Don't keep junk food in your home! Eating junk food outside of the home limits temptations and can then be enjoyed more as a treat.</p>
</blockquote>
<p>For comparison with healthy foods, here are a few unhealthy food profiles that are consistent across the junk food universe.</p>
<section class="split">
<section>
<h4 class="icon pizza">Pizza</h4>
<h5>Nutritional Score: 40%</h5>
<blockquote class="info">You would actually get a similar nutritional profile with French fries.</blockquote>
<p>High in low-quality carbs and calories, with fat added.</p>
<p><strong>Calories</strong></p>
<progress max="100" value="95">Calories: 95%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="20">Nutrients: 20%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="15">Fibre: 15%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="80">Carbohydrates: 80%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="30">Protein: 30%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="85">Fat: 85%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="20">Sugar: 20%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="70">Satiety: 70%</progress>
</section>
<section>
<h4 class="icon pastries">Savoury Pastries</h4>
<h5>Nutritional Score: 30%</h5>
<blockquote class="info">Sweet pastries are worse. Along with having a similar profile to savoury ones like bagels, they are also higher in the sugar category and therefore, higher in calories.</blockquote>
<p>High in low-quality carbs and calories, with fat added.</p>
<p><strong>Calories</strong></p>
<progress max="100" value="90">Calories: 90%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="15">Nutrients: 15%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="10">Fibre: 10%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="85">Carbohydrates: 85%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="15">Protein: 15%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="80">Fat: 80%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="10">Sugar: 10%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="40">Satiety: 40%</progress>
</section>
<section>
<h4 class="icon chocolate">Milk Chocolate</h4>
<h5>Nutritional Score: 25%</h5>
<blockquote class="info">Note that however, cocoa and dark chocolate (70% and higher) are very healthy. Cocoa is high in polyphenols and iron with only 12 calories for every tablespoon. So do enjoy a small bite of dark chocolate on a daily basis if you'd like!</blockquote>
<p>Milk chocolate is high in added sugar and fat, making it a source of low-quality carbohydrates and excess calories.</p>
<p><strong>Calories</strong></p>
<progress max="100" value="90">Calories: 90%</progress>
<p><strong>Nutrients</strong></p>
<progress max="100" value="25">Nutrients: 25%</progress>
<p><strong>Fibre</strong></p>
<progress max="100" value="10">Fibre: 10%</progress>
<p><strong>Carbohydrates</strong></p>
<progress max="100" value="70">Carbohydrates: 70%</progress>
<p><strong>Protein</strong></p>
<progress max="100" value="5">Protein: 5%</progress>
<p><strong>Fat</strong></p>
<progress max="100" value="80">Fat: 80%</progress>
<p><strong>Sugar</strong></p>
<progress max="100" value="95">Sugar: 95%</progress>
<p><strong>Satiety</strong></p>
<progress max="100" value="30">Satiety: 30%</progress>
</section>
</section>
<section class="split">
<section>
<h4>⚠️ Sugars</h4>
<ul>
<li>Agave Nectar</li>
<li>Cane Juice</li>
<li>Dextrose</li>
<li>Glucose-Fructose</li>
<li>High-Fructose Corn Syrup (HFCS)</li>
<li>Honey*</li>
<li>Jam</li>
<li>Malt/Maltose</li>
<li>Maltodextrin</li>
<li>Sauces</li>
<li>Sucrose</li>
<li>Sugar</li>
<li>Syrups</li>
<li>Fructose</li>
<li>Lactose</li>
<li>Molasses</li>
<li>Brown Sugar</li>
<li>Coconut Sugar</li>
<li>Date Sugar</li>
<li>Invert Sugar</li>
<li>Palm Sugar</li>
<li>Turbinado Sugar</li>
</ul>
<p class="caption">* While honey compositionally is not that much different from other sugars, honey does have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424551/" title="Honey and Health">health benefits</a>. Consider going exclusively with honey as your sweetener. In moderation, of course.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>There are about 4 grams of sugar in 1 teaspoon. There's almost 10 teaspoons of sugar in <a href="http://www.wolframalpha.com/input/?i=1+can+coca-cola">1 can of Coca-Cola</a>.</p>
</blockquote>
</section>
<section>
<h4>⚠️ Artificial Sweeteners</h4>
<ul>
<li>Aspartame</li>
<li>Neotame</li>
<li>Rebiana (Truvia)</li>
<li>Saccharin</li>
<li>Sucralose (Splenda)</li>
<li>Stevia</li>
<li>Acesulfame Potassium (Ace-K)</li>
<li>Cyclamate</li>
<li>Monk Fruit (Luo Han Guo)</li>
<li>Advantame</li>
<li>Allulose</li>
<li>Erythritol</li>
<li>Xylitol</li>
<li>Sorbitol</li>
<li>Mannitol</li>
</ul>
<blockquote class="info">
<h5>Note</h5>
<p>Despite having no calories, most artificial sweeteners still generate an <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7014832" title="Effect of artificial sweeteners on insulin resistance">insulin response</a> and <a href="http://www.nature.com/nature/journal/vaop/ncurrent/full/nature13793.html?_ga=1.168600929.1788400616.1412731987" title="Artificial sweeteners induce glucose intolerance by altering the gut microbiota">negatively alter gut microbiota</a> linking it to <a href="http://ajcn.nutrition.org/content/early/2013/01/30/ajcn.112.050997" title="Consumption of artificially and sugar-sweetened beverages and incident type 2 diabetes">type 2 diabetes</a>. Sweet properties also trigger an <a class="internal" href="#addiction">addictive</a> response, contributing to <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/" title="Artificial sweeteners and the neurobiology of sugar cravings">appetite cravings</a> and promoting poor <a href="http://www.uthscsa.edu/hscnews/singleformat2.asp?newID=3861" title="Related studies point to the illusion of the artificial">dietary habits</a>.</p>
</blockquote>
</section>
<section>
<h4>⚠️ Beverages</h4>
<ul>
<li>Coolers</li>
<li>Energy Drinks</li>
<li>Fruit Juice</li>
<li>Low-Fat Drinks</li>
<li>Milkshakes</li>
<li>Pop/Soda</li>
<li>Sweetened Alcohol</li>
<li>Sweetened Coffee</li>
<li>Sweetened Tea</li>
<li>Sports Drinks</li>
<li>Flavored Water</li>
<li>Diet Pop/Soda</li>
<li>Iced Tea (Sweetened)</li>
<li>Commercial Smoothies</li>
<li>Pre-Mixed Cocktails</li>
<li>Chocolate Milk</li>
</ul>
</section>
<section>
<h4>⚠️ Oils and Fats</h4>
<ul>
<li>Cottonseed Oil</li>
<li>Margarine</li>
<li>Partially Hydrogenated Oil</li>
<li>Trans Fats</li>
<li>Vegetable Oil</li>
<li>Palm Oil</li>
<li>Blended Vegetable Oils</li>
<li>Shortening</li>
<li>Hydrogenated Lard</li>
</ul>
<blockquote class="question">
<h5>Did you know?</h5>
<p><a href="http://www.wolframalpha.com/input/?i=1+tbsp+butter">1 tbsp of butter</a> has about 27% fewer calories than <a href="http://www.wolframalpha.com/input/?i=1+can+coca-cola">1 can of Coca-Cola</a>.</p>
</blockquote>
</section>
<section>
<h4>⚠️ Junk Food</h4>
<ul>
<li>Bagels</li>
<li>Biscuits</li>
<li>Brownies</li>
<li>Cake</li>
<li>Candy</li>
<li>Cereal (Sugary)</li>
<li>Cheese Puffs</li>
<li>Chocolate Bars</li>
<li>Cookies</li>
<li>Corn-Based Products</li>
<li>Corn Chips</li>
<li>Crackers</li>
<li>Dips (e.g., Cheese Dip, Ranch)</li>
<li>Doughnuts</li>
<li>Ice Cream</li>
<li>Instant Noodles</li>
<li>French Fries</li>
<li>Fried Chicken</li>
<li>Frozen Yogurt (Sweetened)</li>
<li>"Gluten-Free" Products</li>
<li>Hamburgers (from fast food)</li>
<li>Hot Dogs</li>
<li>"Low-Fat" Products</li>
<li>Muffins</li>
<li>Nachos</li>
<li>Pancakes</li>
<li>Pasta (when refined)</li>
<li>Pastries</li>
<li>Popcorn (when buttered and salted)</li>
<li>Potato Chips</li>
<li>Pies</li>
<li>Pizza (from fast food)</li>
<li>Pretzels</li>
<li>Sandwich Meats</li>
<li>Sausages (cheap and processed)</li>
<li>Snack Cakes</li>
<li>Tater Tots</li>
<li>Tacos (from fast food)</li>
<li>Toaster Pastries</li>
<li>Waffles</li>
<li>White Bread (especially processed)</li>
</ul>
<blockquote class="info">
<h5>Note</h5>
<p>The above processed and ultra-processed foods are a combination of <a class="internal" href="#hyperpalatability">sweet, salty or fried</a>. 2/3 of the list are sugar and wheat flour products. All are <em>very</em> high in calories.</p>
</blockquote>
</section>
</section>
<blockquote class="quote">The good is mostly in the absence of the bad.
<cite>Ennius (239–169 BC)</cite>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="hydration">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrition" title="Nutrition" class="icon diet-1-3">Nutrition</a></li>
<li>Hydration</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="hydration">Hydration <span class="badge red">M³ Model</span><a class="icon copy-link" href="#hydration">Copy Link</a></h2>
<h3 id="importance-of-hydration">Importance of Hydration</h3>
<p>Hydration primarily refers to water intake but also includes other fluids such as coffee, tea, broth, and other beverages.</p>
<p>Since the human body is composed of about 60% water, hydration impacts nearly every aspect of health and bodily function, including:</p>
<ul>
<li>Nutrient function, transport, and bioavailability.</li>
<li>Regulation of body temperature.</li>
<li>Regulation of blood pressure.</li>
<li>Regulation of sleep cycles.</li>
<li>Support of proper blood volume and circulation.</li>
<li>Lubrication and cushioning of joints.</li>
<li>Promotion of healthy digestion and food absorption, with reduced constipation from dehydration.</li>
<li>Functioning of the kidneys and prevention of kidney stones.</li>
<li>Detoxifies the blood and helps to flush waste and toxins from the body.</li>
<li>Enhancement and stabilization of cognitive function and mood.</li>
<li>Reduction of fatigue and prevents headaches.</li>
<li>Immune system support.</li>
<li>Management of weight.</li>
<li>Improvement in skin health.</li>
<li>Electrolyte balance.</li>
<li>Enhancement of physical performance.</li>
</ul>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Drinking enough water helps improve several critical health biomarkers such as eGFR, uric acid levels, and blood pressure.</p>
</blockquote>
<h3 id="hydration-recommendations">Hydration Recommendations</h3>
<blockquote class="tip">
<h5>Tip</h5>
<p>Keep a large water bottle near you wherever you go. It's extremely easy to underestimate daily water intake, especially when we're busy. Use a 2L, 3L or 4L water bottle for easier tracking. If it helps, add a bit of fresh lemon, lime, cucumber, mint, or basil.</p>
</blockquote>
<p><strong>Water Intake:</strong> Hydrating with <strong>3.7L/day</strong> (about 15 cups) for men and <strong>2.7L/day</strong> (about 11 cups) for women meet <a href="http://www.ncbi.nlm.nih.gov/pubmed/16028570" title="Human water needs">general hydration requirements</a> from all fluid and food sources.</p>
<p>Alternatively, for ease of tracking, men should aim to consume 3 litres of water, and women 2.2 litres, because the remaining fluids would come from food.</p>
<p>Drink a full cup first thing in the morning due to overnight dehydration, then space your water intake by sipping or gulping throughout the day. Most of your water intake should occur during the morning and early afternoon. Increase intake on hot days and during exercise. Lower your water intake in the hours before bedtime.</p>
<p><strong>Exercise Hydration:</strong> Before exercise and after a 30 minute exercise, drink at least 250 mL (1 cup) of water. Sip water during exercise if the intensity level is high or if the activity duration is longer than 30 minutes.</p>
<p><strong>Hydration Guidelines:</strong></p>
<ul>
<li>Sip water throughout the day, particularly during the first 10 hours, due to the <a href="https://pubmed.ncbi.nlm.nih.gov/35575250/" title="Circadian clocks of the kidney">kidney's circadian rhythm</a> for optimal fluid balance and waste filtration.</li>
<li>Limit water intake closer to bedtime to minimize nighttime bathroom trips and to promote uninterrupted sleep.</li>
<li>Don't wait until you're thirsty. If you feel thirsty, you're already dehydrated.</li>
<li>Increase your water intake in warmer climates.</li>
<li>Increase your water intake on days you exercise, including before, during, and after exercise.</li>
<li>Increase your water intake if consuming excess caffeine, salty foods, or alcohol.</li>
<li>Drink plenty of water first thing in the morning due to overnight dehydration.</li>
<li>Avoid overhydration. Listen to your body's cues.</li>
</ul>
<blockquote class="tip">
<h5>Tip</h5>
<p>If your urine is relatively clear (pale yellow), you're fully hydrated.</p>
</blockquote>
<h4>Electrolytes</h4>
<p>Electrolytes are minerals in your blood and other bodily fluids that carry an electric charge. The main electrolytes include sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate. These are essential for various bodily functions, including maintaining proper hydration, muscle function, and pH balance.</p>
<p>Potassium can be found in many foods such as bananas, avocados, oranges, apricots, potatoes, white beans, lentils, salmon, clams, and leafy greens like spinach. Sodium (salt) is common in most meals, so most people get enough in their diet.</p>
<p>For most people with a balanced diet, electrolyte drinks are often unnecessary, expensive, and unhealthy due to sweeteners and additives. However, they can be beneficial during intense exercise or in hot weather. For a homemade alternative to commercial electrolyte drinks, mix 1/4 tsp of cream of tartar (actually a powder), a pinch of salt, and 1/2 tsp of vinegar or lemon juice in water. It won't taste good, but it can help replenish electrolytes without added sweeteners.</p>
</div>
</section>
<section class="dynamic-load" data-section="supplements">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrition" title="Nutrition" class="icon diet-1-3">Nutrition</a></li>
<li>Supplements</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="supplements">Supplements<a class="icon copy-link" href="#supplements">Copy Link</a></h2>
<h3 id="do-you-need-supplements">Do You Need Supplements?</h3>
<p>Supplementation requirements depend on your fitness goals, health optimization, and dietary choices.</p>
<p><strong>Supplements are Overrated:</strong> In today's society, there is arguably too much emphasis on supplements, which cannot replace the profound effects of a varied diet, exercise, sleep, and, in several cases, medicine. In other words, no matter how many supplements you take, you can never come close to the immense potency of the fitness pillars. Many supplements in the past that were popular have subsequently fallen out of grace due to its harmful or ineffective outcomes, such as ginko biloba, colloidal silver, ephedra, beta-carotene, BCAAs, and more recently, rapamycin. Many supplements today have been unproven or provide little benefits.</p>
<p>Recent research has shown that even vitamin and mineral supplementation makes <a href="https://pubmed.ncbi.nlm.nih.gov/35727272/" title="Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer">no significant difference</a> in preventing disease or death, except for a <em>slight</em> benefit in cancer prevention (not cancer treatment). That being said, in proper context, a multivitamin could be "insurance," a few supplements can be beneficial, and a supplement stack <em>may</em> enhance longevity—if you have the money.</p>
<p><strong>When Supplements are Useful:</strong> High-performance athletes can <a href="http://www.ncbi.nlm.nih.gov/pubmed/19741314" title="Evaluation of nutritional intake in Canadian high-performance athletes">benefit greatly</a> from supplements. Many people could benefit from vitamin D supplementation, and multivitamins may help cover potential nutritional deficiencies. Magnesium before bed can help with quality sleep. While a personalized omnivoric diet such as the <a class="internal" href="#mediterranean-diet">Mediterranean/Nordic Diet</a> is designed to cover all nutritional requirements, other diets such as <a class="internal" href="#vegetarian-vegan-diets">veganism</a> would <a href="http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-B12.aspx" title="Food Sources of Vitamin B12">require vitamin B12</a> supplementation.</p>
<p><strong>Synergestic Considerations:</strong> Be mindful that nutrients through whole foods likely have a <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2731586/" title="Food synergy">synergistic effect</a> where the <a class="internal" href="#food-synergy" title="Food Synergy">combination of food</a> promotes better health than taking nutrients individually through supplementation. In many cases, individual supplements have no effect if not consumed synergestically.</p>
<p>When supplements are taken strategically, they can offer benefits.</p>
<blockquote>Always keep in mind, supplements can't replace, help, or fix a bad diet.</blockquote>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>Since switching to the Mediterranean/Nordic Diet, I've stopped taking protein powder. My health, leanness, and performance have actually <em>improved</em> with no muscle loss. I only continue to take creatine for a performance boost, fish oil as "insurance," and vitamin D because I live in Canada.</p>
</blockquote>
<h3 id="suggested-supplements">Suggested Supplements <span class="badge red">M³ Model</span></h3>
<h4>Daily Intake</h4>
<h5>Protein Powders</h5>
<p>While some can get enough protein from food consumption alone, whey, brown rice, or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/" title="The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training">pea protein</a> powders, among other types, is a convenient source of high quality protein. Ideally, protein intake is spread evenly throughout meals. It is important to consume 25–30 grams of protein <a class="internal" href="#nutrition-timing">after anaerobic workouts</a> such as weight training or high-intensity interval training to maximize muscle protein synthesis. If you don't do <a class="internal" href="#strength-training-exercises">strength training</a>, protein powders will not help you build muscle.</p>
<blockquote class="caution">
Many protein powders contain added sugars or artificial sweeteners, which some studies suggest may affect gut microbiota. While protein powders can be convenient, consider instead whole food sources of protein such as nuts, seeds, plain Greek yogurt, peanut butter, tofu, tempeh, seitan, fish, eggs, or chicken, since they provide additional nutrients.
</blockquote>
<h5>Vitamin D3</h5>
<p>Individuals who don't get enough sun or live in colder climates will greatly <a href="http://examine.com/supplements/Vitamin+D/" title="Benefits of Vitamin D3">benefit</a> from this <a href="http://www.ncbi.nlm.nih.gov/pubmed/25071593" title="Vitamin D: a critical and essential micronutrient for human health">essential micronutrient</a>. Abundant in <a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" title="Vitamin D Fact Sheet for Professionals">fish</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/15989379" title="Benefits and requirements of vitamin D for optimal health: a review.">Vitamin D</a> helps the <a href="http://www.ncbi.nlm.nih.gov/pubmed/19601865" title="Vitamin D and cardiovascular disease">heart</a>, improves <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3497950/" title="Sports Health Benefits of Vitamin D">performance and recovery</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/21154195" title="Effect of vitamin D supplementation on testosterone levels in men">increases testosterone</a> and lowers the risk of <a href="http://www.ncbi.nlm.nih.gov/pubmed/19523595" title="Vitamin D for cancer prevention">cancer</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/20511061" title="Vitamin D and diabetes">diabetes</a>.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Vitamin D is actually a <a href="http://www.ncbi.nlm.nih.gov/pubmed/21197695" title="Vitamin D: an ancient hormone">hormone</a>.</p>
</blockquote>
<h5>Fish Oil/Algae Oil</h5>
<p>Fish oil, found in fatty fish, contains the essential omega-3 fatty acids EPA and DHA. Fish oil is an <a href="http://www.ncbi.nlm.nih.gov/pubmed/16531187" title="Omega-3 fatty acids (fish oil) as an anti-inflammatory" target="_blank">anti-inflammatory</a> and provides several benefits to the <a href="http://www.ncbi.nlm.nih.gov/pubmed/20699674" title="Fish oil for the treatment of cardiovascular disease" target="_blank">heart</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/24954371" title="Association of fish oil supplement use with preservation of brain volume and cognitive function" target="_blank">brain</a>, and <a href="http://www.ncbi.nlm.nih.gov/pubmed/18310188" title="Safety and efficacy of a fish-oil-based fat emulsion in the treatment of parenteral nutrition-associated liver disease" target="_blank">liver</a>. Additionally, it helps reduce <a href="http://www.ncbi.nlm.nih.gov/pubmed/21666750" title="Omega-3 fatty acids from fish oil lower anxiety, improve cognitive functions and reduce spontaneous locomotor activity in a non-human primate" target="_blank">anxiety</a> and <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1747-0080.2006.00109.x/abstract" target="_blank">depression</a>, and supports both <a href="http://examine.com/supplements/Fish+Oil/" title="Fish oil helps with weight loss and muscle building" target="_blank">weight loss and muscle building</a>. For a more environmentally sustainable source of omega-3s, algae oil can be consumed, however, it lacks the EPA found in fish oil, which is important for overall health.</p>
<h4 id="supplements-for-burning-fat">For Burning Fat</h4>
<h5>Caffeine</h5>
<p>A couple of cups of black coffee a day was found to help <a href="http://www.ncbi.nlm.nih.gov/pubmed/11583104" title="Caffeine and exercise: metabolism, endurance and performance">improve</a> <a href="http://www.ncbi.nlm.nih.gov/pubmed/7550260" title="Caffeine and performance">exercise performance</a>. Caffeine also helps <a href="http://www.ncbi.nlm.nih.gov/pubmed/22922604" title="Beverages containing soluble fiber, caffeine, and green tea catechins suppress hunger and lead to less energy consumption at the next meal">blunt appetite</a> and provide a small <a href="http://www.ncbi.nlm.nih.gov/pubmed/2333832" title="Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers">thermogenesis benefit</a> for fat burning.</p>
<h4 id="supplements-for-building-muscle">For Building Muscle</h4>
<h5>Creatine</h5>
<p>Creatine, naturally found in the body, improves <a href="http://www.ncbi.nlm.nih.gov/pubmed/12701815" title="Effects of creatine supplementation on performance and training adaptations">lifting performance</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/18384284" title="Improving muscle mass">increases muscle mass</a> during a bulk. It does not provide benefits for weight loss, however. Taking 3–5 g (1 tsp) once a day at any time, ideally post-workout with a meal, and <a href="http://www.ncbi.nlm.nih.gov/pubmed/8929583" title="Caffeine counteracts the ergogenic action of muscle creatine loading">not with caffeine</a>, will saturate muscle creatine levels after four weeks. Continuing with the same daily amount will maintain elevated creatine levels. Alternatively, one can saturate muscle creatine levels in a week through a loading phase of 5 grams (1 tsp), four times a day for 5–7 days.</p>
<h4 id="buying-supplements">Buying Supplements</h4>
<p>High quality supplements at great prices can be purchased from the suggested link below based on my own research.</p>
<p><a class="cta icon shop" href="/shop/#supplements">Shop Supplements</a></p>
</div>
</section>
<section class="diet header">
<aside>
<a href="#diet" title="Diet">
<figure>
<figcaption class="icon diet-header">Diet</figcaption>
<img src="/img/nutrient-components.jpg">
</figure>
</a>
</aside>
<div>
<h1 id="nutrient-components" class="icon diet-2-3">Nutrient Components<a class="icon copy-link" href="#nutrient-components">Copy Link</a></h1>
<ul class="contents">
<li><a href="#important-nutrients" title="Important Nutrients">Important Nutrients</a></li>
<li><a href="#micronutrients" title="Micronutrients">Micronutrients</a></li>
<li><a href="#macronutrients" title="Macronutrients">Macronutrients</a></li>
<li><a href="#macronutrient-intake" title="Macronutrient Intake">Macronutrient Intake</a></li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="important-nutrients">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrient-components" title="Nutrient Components" class="icon diet-2-3">Nutrient Components</a></li>
<li>Important Nutrients</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="important-nutrients">Important Nutrients<a class="icon copy-link" href="important-nutrients">Copy Link</a></h2>
<div class="card">
<h5>The Dose Makes the Poison</h5>
<p>When evaluating dietary patterns that consist of various micronutrients, macronutrients, and their concentrations within each food ingredient, it's essential to consider:</p>
<ul>
<li>How does each ingredient interact with other ingredients in the overall diet?</li>
<li>What are its health effects, and in comparison to what?</li>
<li>What is the quantity or dose of this ingredient?</li>
<li>How much is too little or too much?</li>
</ul>
</div>
<blockquote class="info">
At its core, food is nothing more than water, micronutrients, and macronutrients consisting of calories. Look at each type of food as a "package" that comes with its own level of water, vitamins, minerals, polyphenols, fibre, amino acids, and fatty acids. What sets food apart from supplements are the synergistic, bioactive, and bioavailable compounds, along with thousands of additional chemicals that we are only beginning to discover.
</blockquote>
<h3 id="antioxidants">Antioxidants <span class="badge red">M³ Model</span></h3>
<p>Antioxidants—including polyphenols—are a stealthy biochemical task force: unseen, underappreciated, and often overlooked on food labels. They form they key part of "medicine" in the saying "food is medicine."</p>
<p>Take the humble plum. One medium plum is 30 calories, containing 87% water, 6 grams of sugar, some vitamin C, and a gram of fibre. What's more, it's packed with some important antioxidants. In a plum, there are anthocyanins, chlorogenic acid, neochlorogenic acid, quercetin, kaempferol, catechins, rutin, beta-carotene, zeaxanthin, and epicatechin. They all play a role in anti-inflammatory, anti-cancer, and protective functions for the skin, liver, eyes, heart, brain, and immune system.<p>
<p>Antioxidants protect the body from damage by free radicals. Free radicals are unstable molecules that can cause oxidative stress ("wear and tear"), harming our cellular structures, including DNA. This protective role reduces inflammation and helps <a href="https://pubmed.ncbi.nlm.nih.gov/22228951/" title="Free radicals, antioxidants and functional foods">reduce the risk</a> of chronic diseases that come with aging such as heart disease, certain cancers, and neurodegenerative diseases.</p>
<p><strong>Sources of Antioxidants:</strong> Berries, nuts, dark chocolate, spinach, flaxseeds, and other fruits and vegetables. Other good sources include tea, whole grains, and legumes, and a variety of spices and herbs, such as turmeric, cumin, cinnamon, oregano, and basil.</p>
<h3 id="fibre">Fibre <span class="badge red">M³ Model</span></h3>
<blockquote class="quote">When God made the poison, he packaged it with the antidote.
<cite>Dr. Robert Lustig, referring to fructose as the poison, and fibre as the antidote</cite>
</blockquote>
<blockquote><a href="https://pubmed.ncbi.nlm.nih.gov/36786062/" title="Dietary fibre and health: the story so far">Research on dietary fibre</a> and human health over the past <em>five decades</em> has shown that dietary fibre is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and colorectal cancer.</blockquote>
<p>Fibre, often found in complex carbohydrates, is a prebiotic which feeds the <a class="internal" href="#gut-microbiome">gut microbiome</a>. It is essential for maintaining digestive health. It helps reduce appetite and keeps you feeling <a href="http://www.ncbi.nlm.nih.gov/pubmed/23885994" title="The effect of fiber on satiety and food intake">fuller for longer</a> due to the <a href="https://pubmed.ncbi.nlm.nih.gov/36193993/" title="The role of dietary fibers in regulating appetite">gut hormones</a> that are released.</p>
<p>Fibre enhances <a href="http://www.ncbi.nlm.nih.gov/pubmed/19335713" title="Health Benefits of Dietary Fiber">gastrointestinal health, decreases the risk of disease, lowers blood pressure</a>, and improves cholesterol levels, including <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-oat-glucan-on-ldlcholesterol-nonhdlcholesterol-and-apob-for-cvd-risk-reduction-a-systematic-review-and-metaanalysis-of-randomisedcontrolled-trials/60A75CB215602240E9363D49DCB690ED" title="The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction">LDL cholesterol and ApoB</a>, primarily due to its role in supporting a healthy <a class="internal" href="#gut-microbiome">gut microbiome</a>.</p>
<p>Further, fibre has direct physiological benefits such as regulating bowel movements, preventing constipation, stabilizing blood sugar levels, lowering cholesterol, aiding in <a href="https://pubmed.ncbi.nlm.nih.gov/28286339/" title="Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain">weight management</a>, and promoting colon health. It is strongly associated with a reduced risk of chronic diseases such as <a href="https://pubmed.ncbi.nlm.nih.gov/24389767/" title="Dietary fiber intake and risk of type 2 diabetes">type 2 diabetes</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/21654702/" title="Dietary fiber intake and risk of cardiovascular disease in the Japanese population">heart disease</a>. Remarkably, for every 5 grams of fibre consumed daily, the <a href="https://www.nih.gov/news-events/nih-research-matters/fiber-diet-linked-cancer-immunotherapy-response" title="Fiber in diet linked to cancer immunotherapy response">chances of surviving cancer</a> increase by 30%. Long-term, every extra gram of fibre consumed daily was associated with a reduction in weight gain by 2 kg (4.4 lbs).</p>
<p>If you're transitioning from a low-fibre diet such as Keto, gradually introduce fibre-rich foods (e.g., beans) over the course of several weeks. This allows your gut microbiome time to adapt and develop the necessary bacteria to manage gas and digestion effectively.</p>
<p><strong>Sources of Fibre:</strong> Whole grains, legumes, nuts, seeds, berries, fruits, and vegetables.</p>
<p>According to the <a href="https://www.who.int/news/item/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates" title="Guidelines on Fats and Carbohydrates">World Health Organization</a>, we should be consuming 25 grams of fibre per day from a <em>variety</em> of sources. The USDA and the National Academy of Medicine recommends <a href="https://ask.usda.gov/s/article/How-much-dietary-fiber-should-I-eat" title="How much (dietary) fiber should I eat?">28 grams per 2000 calories</a>. The reason for variety is because there are many different types of fibre that perform unique functions, from satiety to heart health to metabolic health:</p>
<ul>
<li><strong>Beta-Fructans:</strong> Artichoke, bananas, wheat, garlic</li>
<li><strong>Beta-Glucans:</strong> Barley, oats, mushroom, rice</li>
<li><strong>Galactooligosaccharides:</strong> Lentils, beans, chickpeas, pistachios</li>
<li><strong>Xylooligosaccharides:</strong> Corn, rice husk, bamboo shoots</li>
<li><strong>Pectins:</strong> Apples, berries, citrus peels</li>
<li><strong>Resistant Starch:</strong> Cooked/cooled potatoes, rice, durum wheat pasta, legumes, whole grains, beans, green bananas</li>
<li><strong>Arabinoxylans:</strong> Wheat, barley, oats, rice</li>
<li><strong>Lignin:</strong> Broccoli stalks, bran</li>
</ul>
<blockquote class="tip">
<h5>Tip</h5>
<p>Foods like berries, nuts, seeds, legumes, and whole grains generally contain more fibre per 100 g than most vegetables and fruits. Chia seeds and flaxseeds are exceptionally high in fibre.</p>
</blockquote>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Americans consume <a href="https://www.ncbi.nlm.nih.gov/books/NBK589212/#usdaddb29.s1" title="Protein Intake of Adults">more protein</a> than <a class="internal" href="#protein-intake">they need</a> and <a href="https://www.ncbi.nlm.nih.gov/books/NBK589559/" title="Fiber intake of the U.S. population">not enough fibre</a>.</p>
</blockquote>
<h3 id="sodium">Sodium</h3>
<p>Sodium, commonly known as salt, is a mineral and electrolyte <a href="http://www.ncbi.nlm.nih.gov/pubmed/21540421" title="Fatal and nonfatal outcomes, incidence of hypertension, and blood pressure changes in relation to urinary sodium excretion">required</a> by the body for maintaining fluid balance, nerve function, and muscle contraction. Sodium becomes especially harmful when the individual has <a href="http://www.ncbi.nlm.nih.gov/pubmed/12535503" title="Effects of low sodium diet versus high sodium diet">existing high blood pressure</a> (hypertension), which is often a consequence of a poor lifestyle. Proper sodium intake is essential for overall health, but <a class="internal" href="#excessive-salt-intake">excessive consumption</a> can lead to negative health outcomes.</p>
<p>The more you sweat, the higher your sodium intake requirements are.</p>
<h3 id="cholesterol">Cholesterol</h3>
<p>HDL ("good") cholesterol is what we want, and not LDL ("bad") cholesterol. High LDL cholesterol are associated with poor blood cholesterol and cardiovascular risk, while higher HDL levels are protective and associated with better cardiovascular health. Despite the controversy surrounding cholesterol, it is not necessarily problematic when considered in context.</p>
<p>Some foods high in dietary cholesterol, such as eggs, can actually help <a href="http://www.ncbi.nlm.nih.gov/pubmed/15164336" title="High intake of cholesterol results in less atherogenic low-density lipoprotein particles in men and women independent of response classification">improve</a> blood cholesterol levels. This is because <em>dietary</em> cholesterol does not have the same impact on <em>blood</em> cholesterol as once believed.</p>
<p>Regular exercise and eating more fruits, vegetables, whole grains, and healthy fats (such as those found in nuts, seeds, and fish) will help improve blood cholesterol levels.</p>
<h4>Causes of High LDL ("Bad") Cholesterol</h4>
<ul>
<li><strong>Diet:</strong> Consuming high amounts of saturated fats, trans fats, and refined carbohydrates, while consuming a low intake of healthy fats such as omega-3 fatty acids.</li>
<li><strong>Lifestyle:</strong> Lack of physical activity, smoking, obesity, and excessive alcohol consumption.</li>
<li><strong>Health Conditions:</strong> Diabetes, obesity, and metabolic syndrome.</li>
</ul>
<p>Diets high in <a href="https://pubmed.ncbi.nlm.nih.gov/26586275/" title="https://pubmed.ncbi.nlm.nih.gov/26586275/">sugar</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2943062/" title="Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients">saturated fats</a> increase the risk of heart disease by promoting LDL cholesterol, which contributes to atherosclerosis. <a class="internal" href="#benefits-of-exercise" title="Benefits of Exercise">Regular exercise</a> helps mitigate these effects by lowering triglycerides and boosting HDL cholesterol. Although exercise can reduce LDL cholesterol, it is less effective at doing so compared to dietary changes.</p>
</div>
</section>
<section class="dynamic-load" data-section="micronutrients">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrient-components" title="Nutrient Components" class="icon diet-2-3">Nutrient Components</a></li>
<li>Micronutrients</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="micronutrients">Micronutrients<a class="icon copy-link" href="#micronutrients">Copy Link</a></h2>
<p>Micronutrients include vitamins, minerals (calcium, iron, zinc, and magnesium), and organic acids such as citric acid. Each micronutrient contributes to our body's functioning, repair, and growth.</p>
<p>For instance, vitamin A helps with <a href="http://www.ncbi.nlm.nih.gov/pubmed/21777796" title="The role of retinoic acid in tolerance and immunity">immunity</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142734/" title="Vitamin A: biomarkers of nutrition for development">vision</a>. This vitamin is abundant in <a href="http://ndb.nal.usda.gov/ndb/foods/show/2937?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=Carrots%2C+raw" title="Raw carrots">carrots</a> and <a href="ndb.nal.usda.gov/ndb/foods/show/3242" title="Sweet potato, raw, unprepared">sweet potatoes</a>. Vitamin A is also fat-soluble, which means the body can only absorb the micronutrient when ingested with dietary fat.</p>
<h3 id="vitamins">Vitamins</h3>
<p>Vitamins are essential for energy production, immune function, blood clotting, and other roles. Each vitamin has specific functions; for example, vitamin D is essential for calcium absorption and bone health, while vitamin C is necessary for the growth and repair of tissues.</p>
<p>Most vitamins consumed through dietary means can last for days or weeks in the body. However, water-soluble vitamins like vitamin C and the B-complex vitamins only last for a few hours to a few days and require regular intake. Vitamin D, which is fat-soluble, can be stored in the body for several months, but regular intake is still important to maintain adequate levels.</p>
<p><strong>Sources:</strong> Fruits, vegetables, meats, and dairy products.</p>
<p>Below are the most common vitamin deficiencies and the best natural sources to address them. Sources in <em>italics</em> are disproportionaly high in a particular vitamin.</p>
<ul class="no-bullet">
<li><strong>Vitamin D:</strong> Sunlight exposure, <em>fatty fish (salmon, mackerel*, sardines)</em>, beef liver, egg yolks, cheese</li>
<li><strong>Vitamin E:</strong> <em>Sunflower seeds</em>, almonds, hazelnuts, pine nuts, avocado</li>
<li><strong>Vitamin B12:</strong> <em>Shellfish (clams, oysters)</em>, liver, fatty fish (mackerel*), meat, dairy products, eggs</li>
<li><strong>Vitamin B9 (Folate):</strong> Beef liver, leafy vegetables (spinach, kale, Brussels sprouts), asparagus, legumes (peas, beans, lentils), beetroot, avocado</li>
<li><strong>Vitamin A:</strong> <em>Beef liver</em>, sweet potatoes, carrots, spinach, kale</li>
<li><strong>Vitamin K:</strong> Dried herbs (basil, thyme, parsley), kale, leafy greens (via collard, mustard, turnip), spinach, Brussels sprouts</li>
</ul>
<p class="caption">* Mackerel contains high mercury content, along with tuna, halibut, cod, and swordfish. Restrict consumption.</p>
<h3 id="minerals">Minerals</h3>
<p>Minerals such as calcium, potassium, and iron are crucial for maintaining healthy bones, proper nerve function, muscle contraction, cardiovascular health, and more. Iron is vital for the transport of oxygen in the blood, calcium is essential for bone and teeth health, and potassium helps to regulate blood pressure.</p>
<p>Iron and calcium are stored in the body for long periods, whereas electrolytes like potassium and sodium (salt) need to be replenished regularly.</p>
<p><strong>Sources:</strong> Dairy products, fish, meat, legumes, nuts, fruits, and vegetables.</p>
<p>Below are the most common mineral deficiencies and the best natural sources to address them. Sources in <em>italics</em> are disproportionaly high in a particular mineral.</p>
<ul class="no-bullet">
<li><strong>Iron:</strong> <em>Red meat (especially beef liver)</em>, oysters, pumpkin seeds, spinach, legumes (lentils, beans), cocoa</li>
<li><strong>Calcium:</strong> <em>Poppy seeds</em>, sardines (with bones), cheese, yogurt, milk, leafy greens (kale, collard greens, broccoli), almonds</li>
<li><strong>Potassium:</strong> Apricots, beans, potatoes, squash, and leafy greens</li>
<li><strong>Magnesium:</strong> Pumpkin seeds, nuts (almonds, cashews), spinach, legumes (beans), avocados, brown rice</li>
<li><strong>Zinc:</strong> <em>Shellfish (oysters, crabs)</em>, seeds (pumpkin, hemp), beef/red meat, nuts, beans</li>
<li><strong>Iodine:</strong> <em>Seaweed (nori, dulse, wakame, kombu)</em>, fish (cod, tuna), shrimp, eggs, dairy products</li>
</ul>
<blockquote class="question">
<h5>Did you know?</h5>
<p>What often gets overlooked about calcium is that regularly performing load-bearing exercises, such as stair climbing and squats, is arguably more critical for developing strong, healthy bones. Calcium alone is not sufficient.</p>
</blockquote>
<h4>Salt</h4>
<p>Processed and ultra-processed foods contain a lot of sodium chloride (salt), often putting us beyond the daily recommended dosage. The high intake of sodium in conjunction with unhealthy foods is a primary driver of high blood pressure and other <a class="internal" href="#excessive-salt-intake">metabolic issues</a>.</p>
</div>
</section>
<section class="dynamic-load" data-section="macronutrients">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrient-components" title="Nutrient Components" class="icon diet-2-3">Nutrient Components</a></li>
<li>Macronutrients</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="macronutrients">Macronutrients<a class="icon copy-link" href="#macronutrients">Copy Link</a></h2>
<div class="card">
<h5>The 3 Cs Analysis</h5>
<p>When evaluating macronutrients and their breakdown into specific components, consider the 3 Cs:</p>
<ul>
<li><strong>Compared (to what?):</strong> The nutritional value of each macronutrient relative to others, considering their impact on energy, satiety (fullness), and overall health.</li>
<li><strong>Combined:</strong> How macronutrients influence one another when eaten together, affecting digestion, energy levels, and metabolic responses.</li>
<li><strong>Consumed:</strong> The quantity or dose of each macronutrient, noting that too much can cause imbalances or exclude other essential nutrients.</li>
</ul>
</div>
<blockquote class="info">
<h5>Macronutrient Wars</h5>
<p>Carbs, protein, and fat have all been both praised and demonized, but the reality is more nuanced. Avoiding carbohydrates may lower the risk of diabetes by reducing blood sugar spikes, but it can also reduce physical performance, deprive the body of fibre and phytonutrients, and increase saturated fat intake, compromising overall health and raising the risk of cardiovascular disease.</p>
</blockquote>
<h3 id="macronutrient-quality">Macronutrient Quality</h3>
<p>All three macronutrients—carbohydrates, proteins, and fats—serve important functions, and each varies in quality.</p>
<p><strong><a class="internal" href="#carbohydrates">Carbohydrates</a>:</strong> Can be simple or complex, nutrient-rich or nutrient-poor, and composed of calorie-dense or diluted sources. Complex carbohydrates are generally considered the highest quality because they are more nutrient-dense and provide longer-lasting energy.</p>
<p><strong><a class="internal" href="#proteins">Proteins</a>:</strong> Quality depends on the presence of all nine essential amino acids in adequate amounts, along with an additional 11 non-essential amino acids for optimal health. While many foods contain a variety of amino acids, the so-called "complete" proteins, which contain all essential amino acids in sufficient quantity, are crucial for proper bodily function. However, high protein intake is also associated with <a href="https://pubmed.ncbi.nlm.nih.gov/24606898/" title="Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population">increased mortality risk</a> in those under age 65. Excessive protein intake also doubles the <a href="https://pubmed.ncbi.nlm.nih.gov/21310828/" title="Low-carbohydrate diet scores and risk of type 2 diabetes in men">risk of diabetes</a>. Consuming protein from animal sources, even among healthy populations, may still <a href="https://pubmed.ncbi.nlm.nih.gov/20881068/" title="Dietary protein and risk of ischemic heart disease in middle-aged men">increase the risk</a> of heart disease.</p>
<p><strong><a class="internal" href="#fats">Fats</a>:</strong> Can be saturated, polyunsaturated, or monounsaturated, and may include essential fatty acids like omega-3 and omega-6, which are only found in polyunsaturated fat sources. Monounsaturated fats and polyunsaturated fats, especially with omega-3 fatty acids, are preferred for their overall protective and heart health benefits. Saturated fat intake, particularly from processed and high-fat animal-based foods, should be limited due to its association with negative health outcomes in numerous clinical studies.</p>
<blockquote>
<a class="internal" href="#food-index">Quality foods</a> contain high-quality macronutrients.
</blockquote>
<h3 id="carbohydrates">Carbohydrates</h3>
<blockquote>4 calories per gram.</blockquote>
<h4 id="carbohydrates-good">The Good</h4>
<p><strong>Energy:</strong> Carbohydrates make up a significant portion of the food universe, providing essential nutrients, <a class="internal" href="#fibre">fibre</a>, and energy for the body. They are particularly valuable for their role in exercise performance, largely due to their role in replenishing muscle glycogen, and overall health. Carbs are also the body's <a href="https://pubmed.ncbi.nlm.nih.gov/32809434" title="Physiology, Glucose Metabolism">preferred source</a> of energy other than alcohol, serving as a critical fuel source, especially for both <a class="internal" href="#anaerobic-training">anaerobic</a> and <a class="internal" href="#when-to-eat">long-duration</a> exercise.</p>
<p><strong>Complex Carbs:</strong> Complex carbohydrates, in contrast to refined carbohydrates, are high-quality sources because they are nutrient-dense and provide long-lasting energy. For example, whole grains like oats, brown rice, barley, and quinoa are beneficial, while refined grains such as white bread, white rice, and pastries are not. Plant sources such as vegetables, fruits, and legumes are rich in vitamins and fibre, and provide the necessary nutrients and support digestive health.</p>
<p><strong>Fibre:</strong> Fibre provides additional health benefits. For example, oats and barley contain beta-glucan, a type of soluble fibre that boosts the immune system, <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-oat-glucan-on-ldlcholesterol-nonhdlcholesterol-and-apob-for-cvd-risk-reduction-a-systematic-review-and-metaanalysis-of-randomisedcontrolled-trials/60A75CB215602240E9363D49DCB690ED" title="The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction">improves cholesterol levels</a>, including lowering LDL cholesterol and ApoB.</p>
<p><strong>Protective Role:</strong> Vegetables and fruits have shown <a href="https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext" title="Carbohydrate quality and human health">protective effects</a> against various aging-related diseases such as cancer and type 2 diabetes, with the strongest and most consistent evidence for all-cause mortality and <a href="https://pubmed.ncbi.nlm.nih.gov/10517425/" title="Fruit and vegetable intake in relation to risk of ischemic stroke">heart disease prevention</a>.</p>
<p><strong>Starches:</strong> Starchy complex carbohydrate sources (in contrast to their refined versions) such as potatoes, quinoa, buckwheat, corn, and brown rice are excellent for <a class="internal" href="#when-to-eat">replenishing muscle glycogen</a> stores, which are depleted during strenuous exercise. They are also high in resistant starch, particularly potatoes, which function similarly to fibre, supporting <a class="internal" href="#gut-microbiome">gut health</a>, blood sugar control, and enhanced insulin sensitivity. However, while these foods can cause rises in blood sugar and insulin, the effects can vary widely between individuals, so moderation is advisable unless monitored through a continuous glucose monitor (CGM).</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Quinoa is special among whole grains for having a complete amino acid profile, making it a nutritionally complete protein source. This is uncommon for plant-based foods.</p>
</blockquote>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Potatoes and sweet potatoes are from separate families. Potatoes are tubers, similar to yams and cassava, while sweet potatoes are storage roots, similar to butternut squash and pumpkins.</p>
</blockquote>
<h5>High-Carb or Low-Carb?</h5>
<p>The confusion and perception of high-carbohydrate versus low-carbohydrate diets often depends on context.</p>
<p>When "high-carb" is used negatively, it typically refers to diets rich in ultra-processed, high-calorie, simple-carbohydrate foods commonly found in the standard American diet, such as chips, fries, sodas, burgers, pizza, and hot dogs. These foods are often high in <em>refined</em> carbohydrates and added sugars. For example, a can of pop/soda contains about 10 teaspoons of added sugar.</p>
<p>In contrast, a positive high-carb diet usually refers to a <em>whole</em>, plant-based eating pattern rich in complex carbohydrates, including plenty of low-calorie fibre from fruits, vegetables, and higher-calorie, nutrient-dense sources like legumes and whole grains.</p>
<p>A proper "low-carb" diet generally refers to eating patterns that limit carbohydrate intake, often to less than 26% of total daily calories. These diets typically include non-starchy vegetables like leafy greens and cruciferous vegetables, moderate amounts of protein (often from animal sources), and higher proportions of dietary fat. Such diets include the <a class="internal" href="#keto-diet">ketogenic</a> and some <a class="internal" href="#paleo-diet">paleo</a> diets.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p><a class="internal" href="#fibre">Fibre</a> is a carbohydrate.</p>
</blockquote>
<h4 id="carbohydrates-bad">The Bad</h4>
<p><strong>Ultra-Processed:</strong> While carbohydrates are essential, refined (simple) carbohydrates can have negative effects on health. Refined sources such as sugar-, wheat-, soy-, and corn-based products can induce <a href="http://www.sciencedaily.com/releases/2005/03/050326095632.htm" title="Study of obese diabetics explains why low-carb diets produce fast results">cravings</a>, leading to overeating, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23696431" title="Acute and sustained inflammation and metabolic dysfunction induced by high refined carbohydrate-containing diet in mice">body fat accumulation</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/21978979" title="Saturated fat, carbohydrates and cardiovascular disease">cardiovascular disease</a>, including <a href="http://www.ncbi.nlm.nih.gov/pubmed/20089734" title="Refined carbohydrates increase triglycerides and small LDL particles, and reduce HDL cholesterol levels">higher LDL ("bad") cholesterol</a> and <a href="hhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824150/" title="Saturated fat, carbohydrate, and cardiovascular disease">higher triglycerides, while lowering HDL ("good") cholesterol</a>.</p>
<p>Overconsumption of refined carbohydrates in <a href="http://www.ncbi.nlm.nih.gov/pubmed/11882325" title="Effect of diet on adipose tissue and skeletal muscle VLDL receptor and LPL">combination</a> with low-quality fats are driving forces behind the <a class="internal" href="#bad-foods">obesity epidemic</a>.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p><a href="http://www.wolframalpha.com/input/?i=7+slices+whole+wheat+bread" title="Fiber in seven slices of whole wheat bread">7 slices of whole wheat bread</a> contain the same amount of dietary fibre as <a href="http://www.wolframalpha.com/input/?i=1+avocado" title="Fibre in one avocado">1 avocado</a> or <a href="http://www.wolframalpha.com/input/?i=2+pears" title="Fibre in two pears">2 pears</a>.</p>
</blockquote>
<blockquote class="info">
<h5>Say No to Smoothies</h5>
<p>The blender can be a useful tool, but caution is advised when juicing or making smoothies with fruit—in fact, neither is recommended. Even if you consume fruit at the same rate in smoothie form as you would whole, the smoothie will still have a greater impact on blood sugar levels. Blending breaks down fiber, which increases the absorption and speeds up the digestion of sugars. In liquefied form, it's also easier for the stomach to process, leading to a quicker release of glucose into the bloodstream. This also means <a href="https://www.nature.com/articles/s41467-023-38778-x" title="Host-diet-gut microbiome interactions influence human energy balance">less food</a> for your gut microbiobes as it gets absorbed in the small intestine. So, the more "liquefied" a food is, the greater the caloric availability, which may be desirable for fuelling or bulking (or fat storage). But for satiety, glycemic control, and metabolic health, whole foods are better. In this case, the most effective tool for managing blood sugar is your mouth.</p>
</blockquote>
<h5>Refined? Not Fine</h5>
<p>Go for whole grains. While refined grains and whole grains may start from the same ingredient, they have very different effects. Oat groats are low on the glycemic index, while instant oats will raise your blood sugar. In between, you have oat groats (superior), steel-cut oats (good) and rolled oats (okay for some). <a class="internal" href="#enhancing-nutrient-absorption">Soaking and fermenting</a> grains can also improve digestibility and help regulate blood sugar. Refined flour causes blood sugar spikes, whereas whole grains, with their fibre and nutrients, generate fullness by slowing blood sugar release. This helps reduce food intake by keeping you full longer. There's an inverse relationship between refined and whole grains: whole grains lower the risk of diabetes, heart disease, and stroke, while refined grains increase it.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Refined white flour has about 5% of the vitamin E found in whole wheat flour.</p>
</blockquote>
<h5 id="wheat-corn-rice-potatoes">Wheat, Corn, Rice, and Potatoes</h5>
<blockquote>
Wheat, maize (corn), and rice makes up <a href="https://www.idrc.ca/en/article/facts-figures-food-and-biodiversity" title="Wheat, maize, and rice makes up 50% of world's caloric consumption">50%</a> of the world's caloric intake.
</blockquote>
<p>Grains should be a supporting role rather than the main course. Like legumes, they are more nutritionally complementary wehn paired with the more <a class="internal" href="#food-index">nutritionally dense</a> plant and animal sources. Notably, corn and wheat are common sources of <a class="internal" href="#allergies-intolerances-inflammation">food intolerances</a>.</p>
<p><strong>Rice:</strong> While rice is considered a neutral starchy grain due to its lack of inflammatory properties, it provides little nutritional value compared to other <a class="internal" href="#whole-grains-breakdown">whole grains</a> and is often unsuitable for diabetics. There are more than a dozen whole grains that offer superior nutritional value compared to the common sources of corn, bread, rice, and pasta. Examples include quinoa, buckwheat, barley, oats, rye, amaranth, and millet. They can also be consumed as flakes rather than as whole grains.</p>
<p><strong>Potatoes: </strong> Potatoes are nutritionally complex: a nutrient-rich food that promotes satiety yet can be problematic for some populations by elevating <a class="internal" href="#glucose-effects">GI levels</a> and contributing to weight gain. The key is in the preparation: baking or boiling is far better than frying or mashing, and it's best to go light on oil or butter. Sweet potatoes, while not technically part of potatoes' nightshade family, are often a better choice for their lower GI, higher fibre, and more vitamin A. Butternut squash can also be a formidable substitute.</p>
<p><strong>Pasta and Noodles:</strong> The healthier type of pasta is made from whole durum wheat, which provides more nutrients and fiber compared to refined semolina or egg noodle pasta. Udon and rice noodles are typically lower in nutrients and fiber, with rice noodles being gluten-free but less nutritionally dense.</p>
<p><strong>Source of Fibre:</strong> More fibre per calorie can be obtained from vegetables and fruits such as leafy greens, avocados, bell peppers, carrots, pears, apples, and other fruits and berries. Beans, lentils and other <a class="internal" href="#foods-in-moderation">legumes</a> are also high in fibre, on par with whole grains. In addition, nuts and seeds also contribute to fibre intake.</p>
<p><strong>Bread:</strong> If you don't have food intolerances and desire to have bread, consider consuming a slice or two of homemade (4-ingredient) rye, whole meal sourdough, Rugbrød, or Ezekiel bread as a supplement to your <a class="internal" href="#diets-and-cooking">meals</a>.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Wheat, corn, and rice are grains. A potato is a vegetable, while quinoa and buckwheat are pseudocereals. However, they're all considered starchy carbohydrate sources. Confusing, right?</p>
</blockquote>
<h5 id="soy">Soy</h5>
<p>There have been concerns about estrogen in soy products, such as edamame, tofu, tempeh, miso, and other soy foods. These concerns stem from the presence of phytoestrogens, specifically isoflavones, which are plant compounds that can mimic estrogen in the body. However, research shows that these phytoestrogens do not have the same effects as human estrogen, so they do not affect <a href="https://pubmed.ncbi.nlm.nih.gov/33383165/" title="Neither soy nor isoflavone intake affects male reproductive hormones">testosterone or estrogen levels</a> in men. In human studies, moderate consumption of soy products (2–3 servings per day) is considered safe and provides <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/" title="The pros and cons of phytoestrogens">health benefits</a>. However, more research is needed to understand its relationship with breast cancer in women.</p>
<h5 id="lectins">Lectins</h5>
<p>Lectins are found in beans, lentils, peanuts, peas, soybeans, whole grains, and some vegetables like tomatoes and potatoes, which are also rich in essential nutrients, fibre, and antioxidants. Raw or improperly cooked foods high in lectins can cause digestive issues and may interfere with nutrient absorption. However, proper cooking methods, such as <strong>boiling, soaking, and fermenting,</strong> can remove almost all lectin content and make these foods safe to consume. In the case of legumes and whole grains, they should be soft to chew on. Any dangers of lectins have been overblown. Obviously, lectins pose little concern, considering the world's longest-living populations consume large quantities of these types of foods.</p>
<h5 id="gluten">Gluten</h5>
<p>Gluten is found in wheat, barley, and rye, along with its derivative products. Contrary to popular belief, gluten isn't harmful to health. However, it is significantly harmful to 1% of the global population who suffers from Celiac disease. There are individuals who have non-celiac gluten sensitivity who may be affected by these grains as well.</p>
<h5 id="glucose-effects">Glucose Effects</h5>
<table>
<thead>
<tr>
<th>Food</th>
<th>Glycemic Index (GI)</th>
</tr>
</thead>
<tbody>
<tr>
<th colspan="2">High GI (70 or more)</th>
</tr>
<tr>
<td>White Rice (short-grain)</td>
<td>89</td>
</tr>
<tr>
<td>Cornflakes</td>
<td>81</td>
</tr>
<tr>
<td>Instant Oatmeal</td>
<td>81</td>
</tr>
<tr>
<td>Potatoes (boiled)<sup>1</sup></td>
<td>78</td>
</tr>
<tr>
<td>Watermelon</td>
<td>76</td>
</tr>
<tr>
<td>White Bread</td>
<td>75</td>
</tr>
<tr>
<td>White Rice (long-grain)<sup>2</sup></td>
<td>73</td>
</tr>
<tr>
<td>Pizza</td>
<td>70</td>
</tr>
<tr>
<th colspan="2">Medium GI (56-69)</th>
</tr>
<tr>
<td>Whole Wheat Bread</td>
<td>69</td>
</tr>
<tr>
<td>Brown Rice</td>
<td>68</td>
</tr>
<tr>
<td>Sweet Potatoes</td>
<td>63</td>
</tr>
<tr>
<td>Couscous</td>
<td>65</td>
</tr>
<tr>
<td>Sugar (Sucrose)</td>
<td>65</td>
</tr>
<tr>
<td>Corn on the Cob</td>
<td>56</td>
</tr>
<tr>
<td>White (Flour) Pasta</td>
<td>56</td>
</tr>
<tr>
<th colspan="2">Low GI (55 or less)</th>
</tr>
<tr>
<td>Oats (rolled)</td>
<td>55</td>
</tr>
<tr>
<td>Quinoa</td>
<td>55</td>
</tr>
<tr>
<td>Sourdough Bread</td>
<td>54</td>
</tr>
<tr>
<td>Buckwheat</td>
<td>53</td>
</tr>
<tr>
<td>Blueberries</td>
<td>53</td>
</tr>
<tr>
<td>Durum Wheat Pasta</td>
<td>47</td>
</tr>
<tr>
<td>Barley</td>
<td>28</td>
</tr>
<tr>
<td>Apples</td>
<td>36</td>
</tr>
<tr>
<td>Greek Yogurt (plain)</td>
<td>35</td>
</tr>
<tr>
<td>Lentils</td>
<td>32</td>
</tr>
<tr>
<td>Chickpeas (garbanzo beans)</td>
<td>28</td>
</tr>
<tr>
<td>Raspberries</td>
<td>25</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><sup>1, 2</sup> Potatoes and white rice can raise sugar levels for some populations due to varying glycemic responses influenced by ethnic and genetic factors.</p>
</section>
<p id="glycemic-index"><strong>Glycemic Index:</strong> The glycemic index (GI) measures how quickly carbohydrates in food raise blood sugar levels. As a rule of thumb, the more processed a carbohydrate source is, particularly refined grains, the higher its GI. While GI can be useful in estimating blood glucose response, it has significant limitations. It does not account for portion size, food combinations, or individual metabolic differences. More importantly, it overlooks insulin response, the hormonal driver of fat storage and metabolic disease, and doesn't reflect the harmful effects of low-GI sugars like fructose, which do not raise blood glucose but still promote fat accumulation and insulin resistance. For these reasons, GI alone can be misleading. Glycemic load is a more nuanced tool.</p>
<p id="glycemic-load"><strong>Glycemic Load:</strong> The glycemic load (GL) accounts for both the quality and quantity of carbohydrates, offering a more accurate picture of a meal's impact on blood sugar than the glycemic index alone. For example, two slices of pizza might lead to a moderate post-meal glucose rise, whereas six slices can cause a sharper, prolonged spike—especially when combined with factors like stress, sleep deprivation, or insulin resistance. This effect can persist for hours, and in some cases, dysregulate metabolism for up to 24 hours. Glycemic load also reveals how seemingly modest foods, such as white pasta or rice, can drive significant insulin release when consumed in excess. In other words, the difference between pasta as a small side and as a main course can be the difference between stable blood sugar and an increased risk of developing type 2 diabetes. Especially if the pasta is made from white flour rather than whole durum wheat or semolina. Ultimately, <a class="internal" href="#fibre">fibre</a> is key to managing insulin responses.</p>
<p><strong>"Second Meal Effect":</strong> When you consume a large meal rich in unrefined (whole) carbohydrates and fat, it has two main effects on your body, a double-edged sword. First, it slows digestion, as the combination of these nutrients takes longer to break down, which is generally beneficial for providing sustained energy and reducing hunger. Second, it causes extended blood glucose elevation, where your blood sugar levels remain higher than usual for a prolonged period, potentially lasting into your sleep hours. This extended elevation is often considered a drawback, as it may impact sleep quality and metabolic health.</p>
<p><strong>"Dawn Effect":</strong> While you sleep, your metabolism and insulin activity slow down, which can delay the reduction of blood glucose levels. Some people experience the “dawn effect,” where early morning hormones like cortisol and growth hormone cause a rise in blood glucose levels, making overnight glucose control more challenging, especially if stress or poor sleep is involved. To counteract this, consider avoiding high-carb or sugary foods in the evening, engaging in light physical activity, and managing stress and sleep.</p>
<p>The overall meal composition (adding protein, fat, or fibre) can lower the glycemic response.</p>
<p>Sugary foods without fibre and refined carbohydrates such as bread can raise <a class="internal" href="#insulin">sugar levels</a>. Common culprits include:</p>
<ul>
<li>Sweets and candies</li>
<li>Sugary beverages (pop/soda, fruit juice)</li>
<li>White bread, pastries, and baked goods</li>
<li>Refined (white) pasta</li>
<li>White rice*</li>
<li>Potatoes*</li>
<li>Breakfast cereals with added sugar</li>
<li>Processed snacks (crackers, chips)</li>
<li>Fruits high in sugar (grapes, bananas, cherries, mangoes)</li>
</ul>
<p class="caption">* White rice and potatoes can significantly affect GI for some populations due to varying glycemic responses influenced by ethnic and genetic factors.</p>
<blockquote class="info">
<h5>Note</h5>
<p>Continuous glucose monitors (CGMs) may reveal that individuals can have different blood sugar responses to various foods, such as rice or potatoes. These responses can vary significantly even within populations. While some research suggests potential benefits in considering ancestral dietary patterns, personalized nutrition should be based on individual metabolic responses and overall health factors.</p>
</blockquote>
<h3 id="proteins">Proteins</h3>
<blockquote>4 calories per gram.</blockquote>
<h4 id="proteins-good">The Good</h4>
<p><strong>Satiety:</strong> Protein is considered the most <a href="http://medicalxpress.com/news/2012-07-protein-meal-brain-full.html" title="Protein and satiety">satiating</a> macronutrient and is important for <a href="http://www.ncbi.nlm.nih.gov/pubmed/21524314" title="Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome">weight management</a>. It takes the longest to digest due to its complexity.</p>
<p><strong>Building Blocks:</strong> Proteins are the building blocks for muscle and is essential to sustain life.</p>
<p><strong>Amino Acids:</strong> Not all proteins are created equal. Proteins from various food sources are composed of different amino acid profiles, nine of which are essential. The more complete the amino acid profile, the higher the quality of the protein source. However, this doesn't matter in the context of a healthy diet. For example, legumes and whole grains have "incomplete" amino acid profiles, specifically lysine in whole grains and methionine in legumes, but when consumed within a 24-hour period, they provide a complete amino acid profile.</p>
<p><strong>Protein Sources:</strong> Generally, animal sources such as fish, eggs, beef, and cheese contain complete amino acid profiles, while plant-based sources have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/" title="Protein content and amino acid composition of commercially available plant-based protein isolates">variable amino acid profiles</a>. By consuming a greater <em>variety</em> of plant-based sources, such as a combination of whole grains, seeds, legumes, and vegetables, you can easily meet the daily requirements for all nine essential amino acids.</p>
<h4 id="proteins-bad">The Bad</h4>
<p><strong>Excess Intake:</strong> We do not need to <a class="internal" href="#protein-intake">consume as much protein</a> as we think, and would likely be better off consuming <a href="https://pubmed.ncbi.nlm.nih.gov/24606898/" title="Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population">less protein</a>. However, we do need enough to sustain life, maintain lean mass, support muscle repair from workouts, and to recover from injuries.</p>
<p><strong>Shortened Lifespan:</strong> Some research suggests that <em>excessive</em> intake of certain amino acids, particularly <a href="https://pubmed.ncbi.nlm.nih.gov/8429371/" title="Low methionine ingestion by rats extends life span">methionine</a>, abundant in red meat, egg whites, and fish, and the BCAA <a href="https://pubmed.ncbi.nlm.nih.gov/27346343/" title="Decreased Consumption of Branched-Chain Amino Acids Improves Metabolic Health">leucine</a>, might affect longevity and potentially contribute to chronic diseases. Restricting methionine may <a href="https://pubmed.ncbi.nlm.nih.gov/26663138/" title="Methionine restriction and life-span control">extend lifespan</a> and reduce the risk of aging-related diseases in animal models by lowering oxidative stress and inflammation. High leucine intake, particularly from whey and soy protein powders, may increase <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3310004/" title="Leucine signaling in the pathogenesis of type 2 diabetes and obesity">insulin resistance</a> and contribute to metabolic issues. The idea is that while methionine and leucine, along with IGF-1, contribute to muscle growth, they also share the same pathways <a href="https://pubmed.ncbi.nlm.nih.gov/21325617/" title="Growth hormone receptor deficiency is associated with a major reduction in pro-aging signaling, cancer, and diabetes in humans">associated with aging</a>. In other words, you may accelerate both muscle growth and aging. However, more studies are needed to confirm these effects in humans.</p>
<p><strong>Heart Health Risks:</strong> Even among people who are initially free from common cardiovascular risk factors (like high blood pressure, high cholesterol, and diabetes), consuming animal protein may still be associated with a <a href="https://pubmed.ncbi.nlm.nih.gov/20881068/" title="Dietary protein and risk of ischemic heart disease in middle-aged men">higher risk</a> of developing heart disease.</p>
<p><strong>Poor Fuel:</strong> Proteins are also poor fuels for energy.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I've experimented with lowering protein intake as <a class="internal" href="#protein-intake">recommended</a>, along with protein restriction during a <a href="#fasting-mimicking-diet" title="Fasting-mimicking diet">fasting-mimicking diet</a> (just under 20 grams per day for four days). To my surprise, shortly after the FMD, my lifting performance <em>improved</em> with no perceivable loss of muscle. My personal experience seems to support the recent research that we don't need as much protein as we think for muscle growth and maintenance. However, we do need <em>enough</em>.</p>
</blockquote>
<h3 id="fats">Fats</h3>
<blockquote>9 calories per gram.</blockquote>
<h4 id="fatty-acid-profiles">Fatty Acid Profiles</h4>
<p>
<img src="/img/oils-and-fats-chart.png" alt="Oils and fats bar chart">
</p>
<h5>Saturated Fats and Trans Fats</h5>
<ul>
<li><strong>Stearic acid:</strong> Found in animal fats and cocoa butter. Considered neutral in its effect on cholesterol levels.</li>
<li><strong>Lauric acid:</strong> Predominantly found in coconut oil. Raises both LDL ("bad") and HDL ("good") cholesterol levels.</li>
<li><strong>Myristic acid:</strong> Found in butter and coconut oil. Increases LDL cholesterol more significantly than other saturated fats.</li>
<li><strong>Palmitic acid:</strong> Common in palm oil, butter, ghee, and meat. Known to raise LDL cholesterol and may contribute to heart disease.</li>
<li><strong>Trans fatty acids:</strong> Found in partially hydrogenated oils (e.g., some margarines and processed foods). Increases LDL cholesterol while lowering HDL cholesterol, increasing the risk of heart disease.</li>
</ul>
<h5>Monounsaturated Fats</h5>
<ul>
<li><strong>Oleic acid:</strong> The primary fatty acid in olive oil, avocado oil, canola oil, and high-oleic sunflower oil (not shown). Helps lower LDL cholesterol and maintain HDL cholesterol, supporting heart health.</li>
<li><strong>Palmitoleic acid:</strong> Found in macadamia nut oil and sea buckthorn oil. May have anti-inflammatory properties and support lipid metabolism.</li>
</ul>
<h5>Polyunsaturated Fats</h5>
<ul>
<li><strong>Alpha-linolenic acid (ALA):</strong> An omega-3 fatty acid found in flaxseed, chia seeds, and camelina oil. Converted in the body to EPA and DHA, beneficial for heart and brain health.</li>
<li><strong>Linoleic acid:</strong> An omega-6 fatty acid found in vegetable oils like sunflower, safflower, and corn oil. Essential for cell structure and function but should be balanced with omega-3 intake to avoid pathway imbalance and <a href="https://pubmed.ncbi.nlm.nih.gov/29610056/" title="Omega-6 fatty acids and inflammation">inhibition</a> of anti-inflammatory effects.</li>
</ul>
<h4 id="fats-good">The Good</h4>
<p><strong>Nutrients:</strong> Most foods that are naturally high in fat, such as fish, beef, pork, nuts, avocados, and coconuts, contain an abundance of vitamins and minerals. They also provide essential <a class="internal" href="#fatty-acid-profiles">fatty acids</a> required for body functioning and health.</p>
<p><strong>Body Fuel:</strong> Dietary fat is an excellent source of <a href="http://www.ncbi.nlm.nih.gov/pubmed/20353493" title="Fat as fuel">body fuel</a> and can contribute to <a href="http://www.ncbi.nlm.nih.gov/pubmed/23187953" title="Diets for body weight control and health">weight loss</a> when consumed in moderation as part of a balanced diet.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>While vitamins A, D, E, and K are fat-soluble, vitamins B and C are water-soluble. The former, you consume with fatty foods, the latter, you consume with water.</p>
</blockquote>
<p><strong>Monounsaturated Fats:</strong> Monounsaturated fats, particularly from sources like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8851878/" title="Consumption of Olive Oil and Risk of Total and Cause-specific Mortality Among U.S. Adults">extra virgin olive oil</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/38501177/" title="The effects of replacing ghee with rapeseed oil on liver steatosis and enzymes, lipid profile, insulin resistance and anthropometric measurements">canola (rapeseed) oil</a>, avocados, nuts, and seeds are generally considered <a href="https://pubmed.ncbi.nlm.nih.gov/36343558" title="Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality">health-promoting</a>. They contribute to heart health, blood sugar control, and have anti-inflammatry properties.</p>
<p><strong>Polyunsaturated Fats:</strong> Found in fish, nuts, seeds, and seed oils like canola (rapeseed), flaxseed, camelina, sunflower, and safflower oils, polyunsaturated fats are—contrary to popular belief—essential and promote health in several ways. They help <a href="https://www.ncbi.nlm.nih.gov/books/NBK579494/" title="What is the relationship between types of dietary fat consumed and risk of cardiovascular disease?">lower LDL cholesterol</a>, reduce the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2843598" title="Effects on Coronary Heart Disease of Increasing Polyunsaturated Fat in Place of Saturated Fat">cardiovascular events</a>, and improve <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4951141/" title="Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis">blood glucose control</a>. Omega-6 polyunsaturated fats, particularly <a class="internal" href="#fatty-acid-profiles">linoleic acid</a>, are more strongly associated with <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.701430/full" title="Associations of Dietary Fat Intake With Mortality From All Causes, Cardiovascular Disease, and Cancer">reduced all-cause mortality</a> than even monounsaturated fats. However, tropical oils like palm oil have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5831100/" title="Systematic review of palm oil consumption and the risk of cardiovascular disease">less favorable</a> health outcomes compared to seed oils.</p>
<p><strong>Omega-3 and Omega-6:</strong> Omega-3 and omega-6 fatty acids are essential because our bodies cannot produce them on their own, unlike other fatty acids. Omega-3, in particular EPA and DHA, are beneficial for brain and heart health. Seafood contains a higher proportion of polyunsaturated fats compared to eggs, poultry, and meats, which are higher in saturated fats. However, it's worth noting that eggs from chickens fed a diet rich in omega-3s will have more polyunsaturated fats, and grass-fed beef tends to have a better ratio of omega-3 to omega-6 fats compared to grain-fed beef.</p>
<p><strong>ALA Omega-3:</strong> While omega-3 fatty acids are known for their <a href="http://www.ncbi.nlm.nih.gov/pubmed/16531187" title="Omega-3 fatty acids as an anti-inflammatory">anti-inflammatory benefits</a>, not all omega-3s are created equal. Walnuts and ground flaxseed are rich in essential ALA omega-3, but the benefits can be somewhat misleading. The body needs to convert ALA to EPA and DHA, a process that is often inefficient, with only a <a href="http://www.dhaomega3.org/Overview/Conversion-Efficiency-of-ALA-to-DHA-in-Humans" title="Conversion efficiency of ALA to DHA in humans">small portion</a> of ALA typically being converted. EPA and DHA, the forms of omega-3 most readily used by the body, are found primarily in seafood. Nonetheless, ALA intake still supports heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.</p>
<p><strong>Saturated Fats:</strong> <a href="https://www.ncbi.nlm.nih.gov/pubmed/20071648" title="Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease">Saturated fats</a>, found in eggs, butter, coconut oil, and especially from animal sources should be consumed in moderation. While these foods can be part of a healthy diet, the overall balance of fats and total caloric intake are important considerations for health.</p>
<p><strong>Saturated Fats in Context:</strong> While saturated fats have been <a title="Metabolic Effects of the Very-Low-Carbohydrate Diets" href="http://www.jissn.com/content/1/2/7">controversial</a>, they should be looked at in context of overall dietary and activity habits. Research suggests they serve several functions the body, potentially supporting <a href="http://www.fourhourworkweek.com/blog/2009/06/06/saturated-fat/" title="Saturated fats important for bone, organ, brain, and immune health">bone, organ, brain, and immune health</a>. Some studies indicate they may play a role in <a href="http://www.nature.com/ijo/journal/v32/n10/abs/ijo2008130a.html" title="Egg breakfast enhances weight loss">weight management</a>, though this remains debated.</p>
<p><strong>The French Paradox:</strong> The <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1768013/" title="The French paradox: lessons for other countries">French paradox</a> refers to the observation that some French populations have lower rates of heart disease despite relatively high intakes of saturated fat from animal and cheese sources. The answer to this is often, "Compared to what?" This phenomenon is complex and likely involves multiple dietary and lifestyle factors beyond fat consumption alone, such as smaller portions, a greater variety of plant-based foods, a more active lifestyle, and overall dietary choices, including the consumption of dark chocolate and the higher consumption of red wine, which contains resveratrol. Additionally, the frequent inclusion of high-quality cheese in the French diet may contribute to the paradox through factors like fermentation and nutrient content.</p>
<p><strong>Coconut Oil and Meats:</strong> Not all saturated fats are the same. Although coconut oil is high in saturated fat, it is composed of medium-chain triglycerides (MCTs) rather than long-chain triglycerides, mostly in the form of lauric acid, which <a href="http://www.ncbi.nlm.nih.gov/pubmed/3519928" title="Medium chain triglycerides decreases heart disease">raises good HDL cholesterol</a>, supports heart health, and may protect <a href="https://pubmed.ncbi.nlm.nih.gov/26667739/" title="Coconut oil: Non-alternative drug treatment against Alzheimer’s disease">against dementia</a>. While cured meats are often cautioned against, higher-quality choices exist due to stringent regulatory controls, such as Prosciutto di Parma (Italy) and Jamón Ibérico (Spain).</p>
<p><strong>Saturated Fat Intake Recommendation:</strong> All that being said, many health organizations recommend keeping saturated fat intake under 6–10% of total calories, depending on cholesterol levels, as higher intake may <a href="https://pubmed.ncbi.nlm.nih.gov/20711693/" title="Saturated fatty acids and risk of coronary heart disease">increase the risk</a> of atherosclerosis and heart disease.</p>
<p><strong>Neurological Health:</strong> Fats that are rich in unsaturated fats (monounsaturated and polyunsaturated) have shown promise in some studies for potentially protecting against <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/" title="Neuroprotective and disease-modifying effects of the ketogenic diet">neurological conditions</a> such as Alzehimer's and Parkinson's diseases.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>In junk food, the combination of high fat, sugar, and salt can lead to overconsumption, as these foods are designed to be highly palatable. In contrast, animal products are particularly satiating due to their high protein content, which is known to effectively reduce hunger and control appetite.</p>
</blockquote>
<h4 id="fats-bad">The Bad</h4>
<p><strong>High in Calories:</strong> Even though <a class="internal" href="#fats-good">fats are important</a> for overall health, weight loss, adding flavour to foods, and essential for cooking, they are incredibly high in energy density. Fried foods, cakes, pastries, and dressings, low in nutrients, low in fibre, and low in water, are classic examples of high-calorie sources. Unfortunately, due to the low cost of vegetable and seed oils in production, which are naturally high in polyunsaturated fats, seed oils are often unfairly made the scapegoat, as they happen to be the main fat source in ultra-refined foods.</p>
<p><strong>Trans Fats:</strong> The primary source of artificial trans fats in the diet has historically been from the partial hydrogenation of vegetable oils, a process used in food manufacturing. However, trans fat is less common these days due to regulations and manufacturing shifts.</p>
<p><strong>Omega-3 and Omega-6 Imbalance:</strong> Within polyunsaturated fat sources, most of us consume an unbalanced omega-3 to omega-6 ratio of <a href="http://www.ncbi.nlm.nih.gov/pubmed/12442909" title="The importance of the ratio of omega-6/omega-3 essential fatty acids">1:15 or higher</a>, contributing to <a href="http://www.ncbi.nlm.nih.gov/pubmed/12480795" title="Omega-3 fatty acids in inflammation and autoimmune diseases">inflammation</a> and <a href="http://en.wikipedia.org/wiki/Oxidative_stress" title="Oxidative stress">oxidative stress</a>, leading to various <a href="http://www.ncbi.nlm.nih.gov/pubmed/17045449" title="Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases">chronic diseases</a>. However, this ratio can be mainly pinpointed to ultra-processed foods, thus, we overconsume omega-6 polyunsaturated fats within the <em>context</em> of a standard Western diet. In the context of a healthy diet, incorporating whole food sources high in polyunsaturated fats, such as nuts and seeds, and healthy seed oils like canola (rapeseed), high-oleic sunflower, and camelina oils, has clear <a href="https://pubmed.ncbi.nlm.nih.gov/31785494/" title="Dietary linoleic acid and human health">benefits</a>, especially for preventing <a href="https://www.ncbi.nlm.nih.gov/books/NBK579494/" title="What is the relationship between types of dietary fat consumed and risk of cardiovascular disease?">cardiovascular disease</a> and metabolic syndrome.</p>
<p><strong>Fats with Refined Carbs:</strong> While saturated fats from <a href="https://www.jacc.org/doi/10.1016/j.jacc.2020.05.077" title="Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations">certain foods</a> (whole-fat dairy, eggs, virgin coconut oil, unprocessed meat, and dark chocolate) can be beneficial, particularly on a <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1208952/" title="The case for not restricting saturated fat on a low carbohydrate diet">low-carbohydrate high-fat (LCHF) diet</a> during ketosis, they are <a href="https://pubmed.ncbi.nlm.nih.gov/34649831/" title="Saturated fats and cardiovascular health">harmful in excess</a> (above 10% of total daily calories), particularly when combined with <a href="http://www.ncbi.nlm.nih.gov/pubmed/20089734" title="Saturated fat, carbohydrate, and cardiovascular disease">refined carbohydrates</a>, such as high-GI sources, fructose, and sugar, which are prevalent in the <a href="http://en.wikipedia.org/wiki/Western_pattern_diet" title="Western pattern diet">standard North American diet</a>. This combination can raise LDL ("bad") cholesterol, triglycerides, <a class="internal" href="#biomarkers">ApoB levels</a>, <a href="https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1396576/full" title="Effect of reducing saturated fat intake on cardiovascular disease in adults">increasing the risk</a> of atherosclerosis and cardiovascular disease. While saturated fat may be evolutionarily beneficial during periods of winters, drought, and famine, it has been shown to be harmful in our current environment of abundance.</p>
<p><strong>Natural Trans Fats:</strong> Other sources of saturated fats, such as lard, butter, and red meat (including beef, lamb, and pork), can also contain small amounts of naturally occurring <a href="https://www.atherosclerosis-journal.com/article/S0021-9150(23)05354-6/fulltext" title="Dietary fat quality, plasma atherogenic lipoproteins, and atherosclerotic cardiovascular disease">trans fats</a>.</p>
<h4 id="low-fat-products">Low-Fat Products</h4>
<p><strong>Dairy:</strong> While fermented dairy, such as unpasteurized cheese, kefir, and plain yogurt, is <a href="https://www.dairynutrition.ca/scientific-evidence/roles-on-certain-health-conditions/milk-products-and-type-2-diabetes-an-update" title="Fermented dairy">best</a>, try to opt for <a href="http://wholehealthsource.blogspot.ca/2010/04/full-fat-dairy-for-cardiovascular.html" title="High fat dairy benefits">whole high-fat milk</a>, such as 3.75% fat (homogenized) milk, instead of <a href="http://wholehealthsource.blogspot.ca/2012/07/new-review-paper-by-yours-truly-high.html" title="Low-fat dairy does not benefit">0% fat skim milk</a>. The reduced processing allows the beneficial fats to aid in nutrient absorption and satiety.</p>
<p><strong>Sweeteners:</strong> Sugars or artificial sweeteners are commonly used as substitutes for fat in low-fat products, especially in first-world countries. Without dietary fat, the body would be susceptible to malnutrition, as fats are required to absorb essential nutrients, such as fat-soluble <a class="internal" href="#vitamins">vitamins</a>.</p>
<p><strong>Saturated Fat:</strong> Do note that while the saturated fat in dairy may have some health benefits, especially in fermented products, it is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10091990/" title="Saturated fats, dairy foods and cardiovascular health: No longer a curious paradox?">not associated</a> with an increased risk of cardiovascular disease compared to other animal sources. However, it is not as protective as monounsaturated and polyunsaturated fats.</p>
<h3 id="alcohol">Alcohol</h3>
<blockquote>7 calories per gram, however due to our thermogenic responses to ethanol, it is actually <a href="http://www.ncbi.nlm.nih.gov/pubmed/8184963/" title="Effect of ethanol on energy expenditure">5.7 calories per gram</a>.</blockquote>
<blockquote class="warning">
Those who are <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2442454/" title="Genetic factors influencing alcohol dependence">genetically predisposed</a> to alcoholism or <a class="internal" href="#addiction">addiction</a> should not consume any type of alcohol.
</blockquote>
<h4 id="alcohol-good">The Good</h4>
<p>Answers vary on the subject of intoxication.</p>
<p><strong>Red Wine:</strong> The polyphenols in red wine, particularly resveratrol, have been shown to have <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2858991/" title="Protective effects of red wine polyphenolic compounds on the cardiovascular system">protective effects</a> on the <a href="http://www.ncbi.nlm.nih.gov/pubmed/12074969" title="Wine flavonoids protect against LDL oxidation and atherosclerosis">cardiovascular system</a>, as well as potential <a href="http://www.ncbi.nlm.nih.gov/pubmed/12678721" title="Flavonoids as anticancer agents: structure-activity relationship study">anti-cancer</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/2981979" title="Antiviral effect of flavonoids on human viruses">antiviral</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/12413203" title="Effects of red wine polyphenolic compounds on the cardiovascular system">anti-allergic</a> properties. Some suggest its most significant benefit may be its role as a social lubricant, promoting relaxation and social connection. Only one glass of wine per day, no more than three times a week is the general maximium recommendation.</p>
<p><strong>Beer:</strong> Beer also contains several nutrients similar to those in wine, with the added benefit of <a href="http://www.ncbi.nlm.nih.gov/pubmed/11093684" title="Nutritional and health benefits of beer">B vitamins</a>.</p>
<h4 id="alcohol-bad">The Bad</h4>
<p>The general scientific consensus is that no amount of alcohol is beneficial.<p>
<p><strong>Fat on Hold:</strong> The body will use alcohol as the primary source of fuel, putting body fat burning <a href="http://ajcn.nutrition.org/content/77/1/91.full" title="Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism">on hold</a> until all of the alcohol has been <a href="http://europepmc.org/abstract/med/9426360" title="Food intake, energy balance and body weight control">metabolized</a>.</p>
<p><strong>The Dose Makes the Poison:</strong> Many alcoholic beverages contain sugar and many people overindulge. Alcohol also <a href="http://www.ncbi.nlm.nih.gov/pubmed/10029201" title="Alcohol rapidly lowers plasma testosterone levels in the rat">lowers</a> testosterone levels and is linked to <a href="http://www.bmj.com/content/351/bmj.h4400" title="Light or moderate drinking is linked to alcohol related cancers, including breast cancer">cancer</a>. Excessive consumption of alcohol (i.e. getting drunk) causes <a class="internal" href="#allergies-intolerances-inflammation">inflammation</a>, which is linked to a <a class="internal" href="#longevity">shortened life</a>.</p>
<p><strong>Uric Acid Levels:</strong> Beer, sugary (high fructose) drinks, and hard alcohol are high in purines, which can raise uric acid levels. Elevated uric acid levels can lead to gout (arthritis of the joints) and increased risk of heart attacks.</p>
<p><strong>Good-bye Sleep:</strong> Alcohol, along with cigarettes (nicotine) and cannabis (THC), has a <a href="https://pubmed.ncbi.nlm.nih.gov/25307588/" title="Alcohol and the sleeping brain">detrimental effect</a> on sleep. While these substances may initially act as sedatives, creating drowsiness that mimics the sensation of falling asleep, all three substances <a href="https://pubmed.ncbi.nlm.nih.gov/31386152/" title="Evening intake of alcohol, caffeine, and nicotine">disrupt sleep architecture</a>. This includes reducing REM (Rapid Eye Movement) sleep, which is essential for cognitive function and emotional health. They can also increase the likelihood of <a href="https://pubmed.ncbi.nlm.nih.gov/32685340/" title="Sleep and Alcohol Use in Women">nighttime awakenings</a> and contribute to <a href="https://pubmed.ncbi.nlm.nih.gov/28349316/" title="Cannabis, Cannabinoids, and Sleep: a Review of the Literature">less restful sleep</a>.</p>
</div>
</section>
<section class="dynamic-load" data-section="macronutrient-intake">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#nutrient-components" title="Nutrient Components" class="icon diet-2-3">Nutrient Components</a></li>
<li>Macronutrient Intake</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="macronutrient-intake">Macronutrient Intake<a class="icon copy-link" href="#macronutrient-intake">Copy Link</a></h2>
<blockquote class="info">
The following macronutrient suggestions are based on the core principles of the Mediterranean or Nordic diets, which are currently regarded as the healthiest dietary patterns. This type of diet is suitable for all athletes and fitness goals due to optimal macronutrient ratios.
</blockquote>
<h3 id="food-proportions">Food Proportions</h3>
<p><strong>Food Group Variations:</strong> Achieving the right food proportions can be challenging due to variations in weight, volume, macronutrient ratios, and the high calorie density of fats. On average, vegetables have the highest volume and lowest calorie content, whereas other whole food groups (not fats and oils) are moderate in their volume and more calorie-dense.</p>
<p><strong>Weight vs. Volume vs. Percentages:</strong> It's important to understand the differences between portion sizes by weight (e.g., measuring with a food scale), by volume (e.g., measuring with a measuring cup), and by caloric intake (by percentage relative to macronutrient ratios). For instance, dietary fats are very calorie-dense, providing 9 calories per gram, so even a small amount by volume can significantly impact your overall caloric intake.</p>
<p><strong>Workout/Rest Days:</strong> On workout days, higher calorie and carbohydrate <a class="internal" href="#when-to-eat">intake</a> are crucial to fuel performance and recovery. Rest days, being more sedentary, <a class="internal" href="#insulin">benefit</a> from reduced calorie and carbohydrate consumption to prevent unnecessary energy storage. Protein intake remains critical on both types of days, scaling with caloric needs to support muscle recovery, protein synthesis, and satiety, particularly during fat-loss phases.</p>
<p><strong>Athletes:</strong> Macronutrient requirements also vary by athletic focus. Endurance athletes require higher <a class="internal" href="#when-to-eat">carbohydrate intake</a>, whereas strength or mixed-discipline athletes may emphasise protein and fats differently to meet their specific energy demands.</p>
<p><strong>Simple Strategy:</strong> Aim to fill half or more of your plate with vegetables and adding a drizzle of a healthy oil. Complement this with a portion of animal protein or legumes with whole grains. The remaining portion of the "plate" should include any combination of a variety of legumes, whole grains, fruits, nuts, seeds, and dairy. A simple approach is to use the <a class="internal" href="#ssf-food-pyramid">SSF Food Pyramid</a> and the <a href="/recipes/" title="SSF Recipes">SSF Recipes</a> as a guide. Everything else is just optimization.</p>
<blockquote class="tip">
<h5>Tip</h5>
<p>If you eat strictly by SSF's Food Pyramid, you'll find listening to your body's hunger and fullness cues to be more reliable.</p>
</blockquote>
<h3 id="macronutrient-caloric-intake">Macronutrient Caloric Intake</h3>
<blockquote class="info">
<h5>Note</h5>
<p>The following table provides suggested macronutrient ratios for <em>optimal</em> intake on exercise days and rest days. These recommendations apply to anaerobic and aerobic athletes, as well as individuals looking to build muscle or to shed fat.</p>
</blockquote>
<h5>Macronutrient Table Limitations and Considerations</h5>
<ul class="no-bullet">
<li><strong>Food Quality:</strong> Food quality aligns with macronutrient quality. Ensure that you are following a whole foods, plant-dominant diet with high-quality protein sources.</li>
<li><strong>Proportion Variability:</strong> The daily values in percentages represent overall targets for the entire day, rather than exact proportions for each meal. A daily range of ±2.5% for carbohydrates and fats and ±1% for protein is totally fine, as weekly averages generally reflect daily averages.</li>
<li><strong>Protein Intake:</strong> The general population, not engaged in moderate or vigorous exercise, typically <a href="https://pubmed.ncbi.nlm.nih.gov/24606898/" title="Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population">requires less protein</a> daily (<a href="https://pubmed.ncbi.nlm.nih.gov/19057193/" title="Dietary protein recommendations and the prevention of sarcopenia">0.33 grams per pound</a> [0.73 grams per kilogram]). Older adults (65–70) need slightly more. For athletes engaging in resistance training, protein intake ideally should be no more than 1.5 grams per kilogram (0.68 grams per pound) of body weight. For instance, a person weighing 150 lbs (68 kg) person shouldn't exceed 102 grams of protein per day. There is <a href="https://pubmed.ncbi.nlm.nih.gov/28698222/" title="A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults">no benefit</a> beyond 1.6 grams of protein per kilogram (0.726 grams per pound) of body weight. <strong><a class="internal" href="#protein-intake">Protein intake</a> in grams scale beautifully with calorie requirements</strong>.</li>
<li><strong>Carbohydrate Intake:</strong> Consuming more carbohydrates on workout days than on rest days is suggested to better replenish muscle glycogen storage. When you alternate higher and lower carbohydrate intake at different times, it is called "carb cycling" or "carb backloading." The average endurance athlete, such as marathon runners, <a href="http://www.ncbi.nlm.nih.gov/pubmed/2011684" title="Muscle glycogen synthesis before and after exercise">should consume</a> 500–600 grams of carbohydrates per day to replenish muscle glycogen stores.</li>
<li><strong>Total Calories:</strong> The table does not account for total daily calorie intake on rest versus exercise days. The <a class="internal" href="#macronutrient-calculator">Macronutrient Calculator</a> can help adjust for these differences.</li>
</ul>
<table>
<thead>
<tr>
<th>Category</th>
<th>Day Type</th>
<th>Carbohydrates (%)</th>
<th>Protein (%)</th>
<th>Fats (%)</th>
</tr>
</thead>
<tbody>
<tr>
<td>Anaerobic Athletes</td>
<td>Exercise</td>
<td>62</td>
<td>13</td>
<td>25</td>
</tr>
<tr>
<td>Anaerobic Athletes</td>
<td>Rest</td>
<td>56</td>
<td>13</td>
<td>31</td>
</tr>
<tr>
<td>Aerobic Athletes</td>
<td>Exercise</td>
<td>68</td>
<td>13</td>
<td>19</td>
</tr>
<tr>
<td>Aerobic Athletes</td>
<td>Rest</td>
<td>63</td>
<td>13</td>
<td>24</td>
</tr>
<tr>
<td>Building Muscle</td>
<td>Exercise</td>
<td>56</td>
<td>14</td>
<td>30</td>
</tr>
<tr>
<td>Building Muscle</td>
<td>Rest</td>
<td>52</td>
<td>14</td>
<td>34</td>
</tr>
<tr>
<td>Burning Fat</td>
<td>Exercise</td>
<td>52</td>
<td>15</td>
<td>33</td>
</tr>
<tr>
<td>Burning Fat</td>
<td>Rest</td>
<td>48</td>
<td>14</td>
<td>38</td>
<tr>
<td>Powerlifters</td>
<td>Daily</td>
<td>55</td>
<td>15</td>
<td>30</td>
</tr>
<tr>
<td>General Population</td>
<td>Daily</td>
<td>55</td>
<td>10</td>
<td>35</td>
</tr>
<tr>
<td>65 and Older</td>
<td>Daily</td>
<td>55</td>
<td>14</td>
<td>31</td>
</tr>
</tbody>
</table>
<blockquote class="tip">
<h5>Tip</h5>
<p>If you want to keep it simple, stick to a 55-15-30 calorie ratio of carbs, protein, and fat.</p>
</blockquote>
<h3 id="protein-intake">Protein Intake</h3>
<blockquote class="info">
<h5>Absolute vs. Relative Intake</h5>
<p>Individuals of the same age, gender, weight, and height can have different calorie requirements due to varying activity levels. This means that if identical twins consume the same macronutrient <em>percentages</em>, the one with higher caloric needs will consume more <em>grams</em> of carbs, protein, and fat.</p>
<p>For example, while hypothetical twins <strong>both weigh 75 kg</strong> and consume the <strong>same 15%</strong> of their total calories as protein, <strong>sedentary twin A</strong> will consume 2000 calories per day at 0.8 g/protein per kg of body weight. This is 60 g of protein (75 × 0.8 = 60 grams), while <strong>athlete twin B</strong> may need an extra 1000 calories, translating to an <strong>additional 37.5 grams</strong> of protein. That works out to exactly 1.3 g/protein per kg of body weight (75 × 1.3 = 97.5 grams). <em>Protein requirements scale beautifully with calorie requirements.</em></p>
</blockquote>
<p>For beginners and athletes involved in strength training, endurance sports, or other high-intensity activities, the protein needs are <a href="http://www.ncbi.nlm.nih.gov/pubmed/22150425" title="Dietary protein for athletes: from requirements to optimum adaptation">higher</a> to support muscle repair, growth, and performance.</p>
<ul>
<li><strong>General Population:</strong> The recommended daily allowance for most people is 0.8 grams per kilogram (0.36 grams per pound) of body weight, based on covering 97.5% of the population (within two standard deviations on the bell curve). The general population currently already <a href="https://www.ncbi.nlm.nih.gov/books/NBK589212" title="Protein Intake of Adults">overconsumes protein</a>.</li>
<li><strong>Athletes:</strong> Within the range of the International Society of Sports Nutrition's guidelines, the recommended daily <a href="https://bjsm.bmj.com/content/bjsports/52/6/376.full.pdf" title="A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults">protein intake for athletes</a> is within the range of 1.3–1.62 g/kg (0.59–0.735 g/lbs) of body weight per day.</li>
<li><strong>Powerlifters and Calorie Restriction:</strong> The higher end of this range (1.5–1.62 g/kg) is particularly beneficial for powerlifters, or during periods of caloric restriction (fat-loss phases) to prevent muscle loss.</li>
<li><strong>Individuals Over 55:</strong> Individuals aged 65 and older should consume 1.0–1.2 g/kg (0.454–0.545 g/lbs) to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073115/" title="Dietary Protein, Muscle and Physical Function in the Very Old">preserve lean mass</a> and prevent sarcopenia (age-related muscle loss).</li>
<li><strong>Longevity:</strong> For <a href="https://pubmed.ncbi.nlm.nih.gov/24606898/" title="Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population">optimal longevity</a>, athletes should generally not exceed 1.5 g/kg (0.68 g/lbs) over extended periods.</li>
</ul>
<p>There is <a href="https://pubmed.ncbi.nlm.nih.gov/28698222/" title="A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults">no benefit</a> beyond 1.6 grams of protein per kilogram (0.726 grams per pound) of body weight.</p>
<div class="card">
<h5>Example Calculation</h5>
<p>At 175 lbs of body weight, 0.6 grams of protein per pound would come out to 105 grams of protein (175 × 0.6 = 105).</p>
</div>
<div class="card">
<h5>🤪 Protein Polarization</h5>
<p>A heated debate in scientific circles is about consuming 0.8 g/kg of protein versus double (or more) at 1.6 g/kg, typically between plant-based and meat-based camps. Who's right? Neither. They often fail to acknowledge that there's a <em>range in between</em> suitable for different ages and fitness levels, and they stubbornly stick to one extreme. What is notable, however, is that populations who live the longest tend to consume the lower end, while populations who consume the most protein, particularly animal protein, are often the ones with shorter lifespans. Don't worry too much about protein if you're getting enough calories within the context of a healthy diet as outlined on this site.</p>
</div>
<h3 id="calculating-macronutrient-intake">Calculating Macronutrient Intake</h3>
<p>The following Macronutrient Calculator provides daily guidelines for calories and macronutrients on workout and rest days.</p>
<p>Your intake should align with your maintenance, weight gain, or weight loss goals as determined by the <a class="internal" href="#calorie-calculator" title="Calorie Calculator">Calorie Calculator</a>.</p>
<p>The calculator <em>averages</em> your weekly workout and rest day calories to ensure your daily caloric consumption remains consistent.</p>
<form name="mac_calc" class="calculator">
<h3 id="macronutrient-calculator"><span class="badge">SSF</span> Macronutrient Calculator</h3>
<fieldset>
<legend>Goal</legend>
<label for="cutting">
<input type="radio" id="cutting" name="composition">
🔥 Burn fat</label>
<label for="bulking">
<input type="radio" id="bulking" name="composition">
💪 Build <em>or</em> ⚖️ Maintain muscle</label>
</fieldset>
<p>Average daily caloric consumption:<br>
<em class="caption">(Based on your Calorie Calculator result)</em></p>
<input class="tiny" type="text" name="cal" maxlength="4" id="daily-calories" aria-describedby="daily-calories">
<label for="daily-calories" id="daily-calories">Calories</label>
<p>Workout days per week:</p>
<select class="tiny" name="wdays" id="workout-days">
<option value="3">3</option>
<option value="4">4</option>
<option value="5">5</option>
<option value="6">6</option>
<option value="7">7</option>
</select>
<button name="Get Result" type="button" onclick="get_mac()">Get Results</button>
<div class="results">
<h5>Consume</h5>
<p><strong>Workout Days</strong></p>
<input class="tiny" type="text" id="result_wcal" name="result_wcal" maxlength="4" aria-describedby="result_wcal" disabled>
<label for="result_wcal">Calories/day</label>
<p><strong>Rest Days</strong></p>
<input class="tiny" type="text" id="result_rcal" name="result_rcal" maxlength="4" aria-describedby="result_rcal" disabled>
<label for="result_rcal">Calories/day</label>
<table>
<thead>
<tr>
<th> </th>
<th colspan="2" style="border-right: 1px solid #000;">Workout Days</th>
<th colspan="2">Rest Days</th>
</tr>
<tr>
<th> </th>
<th>Calories</th>
<th style="border-right: 1px solid #000;">Grams</th>
<th>Calories</th>
<th>Grams</th>
</tr>
</thead>
<tbody>
<tr>
<td><strong>Carbs</strong></td>
<td><input type="text" size="4" name="wc_cal" disabled></td>
<td style="border-right: 1px solid #000;"><input type="text" size="4" name="wc_g" disabled></td>
<td><input type="text" size="4" name="rc_cal" disabled></td>
<td><input type="text" size="4" name="rc_g" disabled></td>
</tr>
<tr>
<td><strong>Protein</strong></td>
<td><input type="text" size="4" name="wp_cal" disabled></td>
<td style="border-right: 1px solid #000;"><input type="text" size="4" name="wp_g" disabled></td>
<td><input type="text" size="4" name="rp_cal" disabled></td>
<td><input type="text" size="4" name="rp_g" disabled></td>
</tr>
<tr>
<td><strong>Fat</strong></td>
<td><input type="text" size="4" name="wf_cal" disabled></td>
<td style="border-right: 1px solid #000;"><input type="text" size="4" name="wf_g" disabled></td>
<td><input type="text" size="4" name="rf_cal" disabled></td>
<td><input type="text" size="4" name="rf_g" disabled></td>
</tr>
</tbody>
</table>
</div>
</form>
</div>
</section>
<section class="diet header">
<aside>
<a href="#diet" title="Diet">
<figure>
<figcaption class="icon diet-header">Diet</figcaption>
<img src="/img/diets-and-cooking.jpg">
</figure>
</a>
</aside>
<div>
<h1 id="diets-and-cooking" class="icon diet-3-3">Diets and Cooking<a class="icon copy-link" href="#diets-and-cooking">Copy Link</a></h1>
<ul class="contents">
<li><a href="#popular-diets" title="Popular Diets">Popular Diets</a></li>
<li><a href="#diet-vs-diet" title="Diet vs. Diet">Diet vs. Diet</a></li>
<li><a href="#optimal-diets" title="Optimal Diets">Optimal Diets</a></li>
<li><a href="#bad-foods" title="Bad Foods">Bad Foods</a></li>
<li><a href="#meal-strategies" title="Meal Strategies">Meal Strategies</a></li>
<li><a href="#fasting" title="Fasting">Fasting</a></li>
<li><a href="#kitchen-fundamentals" title="Kitchen Fundamentals">Kitchen Fundamentals</a></li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="popular-diets">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#diets-and-cooking" title="Diets and Cooking" class="icon diet-3-3">Diets and Cooking</a></li>
<li>Popular Diets</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="popular-diets">Popular Diets<a class="icon copy-link" href="#popular-diets">Copy Link</a></h2>
<blockquote class="info">
<h5>Note</h5>
<p>If you have transitioned from the standard Western diet to a new diet without ultra-processed foods, whether it is Paleo, Carnivore, or Vegan, you might actually be trying an <em>elimination diet</em>. This doesn't mean the new diet you choose is <em>necessarily</em> the best long-term solution or <em>optimal</em> for health.</p>
<p>Often, the initial improvement comes from eliminating ultra-processed, high-sugar, high-salt, and high-calorie foods. It's more important to choose a diet that supports your long-term health and performance rather than standing by a specific dietary camp or "tribe." Personal biases and outliers aside, a good diet is one consistently backed up by multiple controlled clinical studies of large populations.</p>
</blockquote>
<blockquote>Many diets end up being temporary, largely due to their <a class="internal" href="#cleanses">unsustainability</a>, rather than becoming part of a <em>permanent</em> lifestyle. A good diet is a nutrient-dense one that you can maintain over a <em>lifetime</em>.</blockquote>
<blockquote class="caution">
<h5>Disclaimer</h5>
<p>Diets are nutritional guidelines to help facilitate <a class="internal" href="#diets-and-cooking">meal planning</a> for health or fitness <a class="internal" href="#benefits-and-goals">goals</a>. A diet is considered successful when it is part of a healthy and sustainable lifestyle. Individuals are free to choose which diet works best for them whether it is for ethical reasons or for greater dietary control.</p>
</blockquote>
<h3 id="mediterranean-diet">Mediterranean Diet <span class="badge red">M³ Model</span></h3>
<h5>Subset: Nordic Diet</h5>
<blockquote class="recommendation">
Simple Science Fitness officially endorses a Mediterranean- or Nordic-type Diet that incorporates ancestral eating patterns.
</blockquote>
<p>The Mediterranean diet, not limited to exclusively Mediterranean ingredients (such as the <a href="https://www.health.harvard.edu/blog/the-nordic-diet-healthy-fare-with-an-eco-friendly-bent-201511198673" title="Nordic Diet">Nordic Diet</a>), provides an optimal amount of nutrients through variety and balance, promoting exceptional gut health and overall fitness. The diet focuses on plenty of plant-based foods like vegetables, legumes, and whole grains, supplemented with fruits, nuts, and seeds. The diet is complemented by fermented dairy products and a moderate amount of seafood, while limiting the consumption of poultry, eggs, and especially red meat. They are relatively rich in fats, with the primary source coming from extra virgin olive oil, walnuts, almonds, hazelnuts, and fish. The meals are also enriched by a variety of herbs and spices.</p>
<p>It is very similar to the Nordic Diet, with the main difference being that olive oil is substituted with <a href="https://pubmed.ncbi.nlm.nih.gov/38501177/" title="The effects of replacing ghee with rapeseed oil on liver steatosis and enzymes, lipid profile, insulin resistance and anthropometric measurements">canola (rapeseed) oil</a>, which contains alpha-linolenic acid, an omega-3 fatty acid from plants.</p>
<p>By focusing on nutrient-dense food sources based on our <a class="internal" href="#food-pyramid">food pyramid</a>, <a class="internal" href="#food-groups">food groups</a>, <a class="internal" href="#why-does-this-food-pyramid-work">food energy-health graph</a>, you can obtain the most nutrients with the least amount of calories. Our <a href="/recipes/" title="Recipes">recipes</a> and <a class="internal" href="#macronutrient-intake">macronutrient suggestions</a> will provide a foundation for your daily requirements. It is the least restrictive of the following popular diets and arguably works just as well, if not better, due to the flexibility, variety, balance, and ease of incorporating into a sustainable lifestyle.</p>
<p>The Mediterranean-type diet has long been the <a href="http://www.ncbi.nlm.nih.gov/pubmed/16512956" title="The Mediterranean diet: science and practice">gold standard diet</a> in promoting <a href="https://pubmed.ncbi.nlm.nih.gov/9989963/" title="Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction">heart health</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/18937900" title="The Mediterranean diet: rationale and evidence for its benefit">longevity</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/26429085/" title="Food Consumption and its Impact on Cardiovascular Disease">excellent health</a>, as observed in centenarians of the <a href="https://en.wikipedia.org/wiki/Blue_zone" title="Blue Zones">blue zone regions</a> of Italy (Sardinia), Japan (Okinawa), Greece (Icaria), and Costa Rica (Nicoya Peninsula).
<h4>Pros</h4>
<p>Along with improved gut health, the Mediterranean (and Nordic) Diet includes a wide variety of anti-inflammatory, nutrient-dense foods. While the Nordic Diet leans more towards polyunsaturated omega-3 <a class="internal" href="#fatty-acid-profiles">fatty acids</a>, the Mediterranean Diet leans more towards monounsaturated fats, particularly <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4139846" title="Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease">oleocanthal</a> from extra virgin olive oil. While consumption of <a class="internal" href="#alcohol">red wine</a> is optional, the <a href="http://www.ncbi.nlm.nih.gov/pubmed/12074969" title="Wine flavonoids protect against LDL oxidation and atherosclerosis">flavonoids</a> in red wine promotes <a href="http://www.ncbi.nlm.nih.gov/pubmed/11242471" title="Mediterranean diet and longevity">longevity</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/7754995" title="Mediterranean diet pyramid: a cultural model for healthy eating">good health</a>. The Mediterranean diet has been known to <a href="https://pubmed.ncbi.nlm.nih.gov/29897866/" title="Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts">protect the heart</a>, improve <a href="https://pubmed.ncbi.nlm.nih.gov/20551372/" title="Mediterranean dietary pattern is associated with improved cardiac autonomic function among middle-aged men">heart rate variability</a>, and <a href="http://www.ncbi.nlm.nih.gov/pubmed/17355779" title="Greco-Roman and Byzantine views on obesity">treat obesity</a>. This type of diet is adaptable and sustainable for a modern lifestyle while promoting both health and fitness.</p>
<h4>Cons</h4>
<p>While still excellent for muscle-building goals, the diet may not be optimal due to moderate intake of meat and calories, however, this can be customized to fit fitness goals. Until modern technology ensures sustainable fishing practices, the weekly consumption of fish does not align with ideal ecological sustainability standards. The inclusion of meat may conflict with the values of individuals who avoid eating animals for ethical, environmental, or personal reasons.</p>
<h4>More Info</h4>
<ul class="no-bullet">
<li><a class="internal" href="#ssf-food-pyramid" title="Simple Science Fitness Food Pyramid">SSF Food Pyramid</a></li>
<li><a href="/recipes" title="SSF Recipes">SSF Recipes</a></li>
<li><a href="https://oldwayspt.org/traditional-diets/mediterranean-diet" title="Oldways Mediterranean Diet and Pyramid">Oldways Mediterranean Diet and Pyramid</a></li>
<li><a href="https://en.foedevarestyrelsen.dk/food/nutrition-and-health/the-official-dietary-guidelines" title="Official Dietary Guidelines of Denmark">Official Dietary Guidelines of Denmark</a></li>
<li><a href="https://food-guide.canada.ca/en/" title="Canada's Food Guide">Canada's Food Guide</a></li>
</ul>
<h3 id="keto-diet">Keto Diet</h3>
<h5>Subset: Atkins Diet, Carnivore Diet, South Beach Diet</h5>
<p>The ketogenic diet derives about 70–80% of its total calories from fat, 10–20% from protein, and the remaining calories (usually up to 50 grams per day) from carbohydrates. These carbohydrates primarily come from non-starchy vegetables and low-calorie sources like leafy, cruciferous, and root vegetables. Due to carb restriction, the body regulates blood sugar levels and shifts to <a href="http://www.jissn.com/content/1/2/7" title="Metabolic Effects of the Very-Low-Carbohydrate Diets">utilizing</a> body fat and ketones for energy. While this can be a daily regimen, the protocol recommends either a <a href="http://www.reddit.com/r/ketogains/wiki/index#wiki_tkd" title="TKD">targeted ketogenic diet</a>, where additional carbs are consumed around exercise days, or a <a href="http://www.reddit.com/r/ketogains/wiki/index#wiki_ckd" title="CKC">cyclic ketogenic diet</a>, where one "carbs up" over the weekend.</p>
<h4>Pros</h4>
<p>High fat diets are generally nutrient-dense and excellent for satiety, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23187953" title="Diets for body weight control and health">weight loss, and overall health</a>. They can help in maintaining lean muscle, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/" title="Long-term effects of a ketogenic diet in obese patients">treating obesity</a>, and building muscle. Studies have also shown <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/" title="Neuroprotective and disease-modifying effects of the ketogenic diet">neuroprotective benefits</a> such as <a href="http://www.cell.com/cell-metabolism/abstract/S1550-4131%2814%2900452-5" title="A High-Fat Diet and NAD+ Activate Sirt1 to Rescue Premature Aging in Cockayne Syndrome">slowing down aging</a>, <a href="http://www.ncbi.nlm.nih.gov/books/NBK98219/" title="Mechanisms of Ketogenic Diet Action">treating epilepsy</a>, possible <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.594408/full" title="Cancer Treatment With the Ketogenic Diet">cancer treatment</a>, maintaining an excellent LDL to HDL <a href="https://www.nejm.org/doi/10.1056/NEJMc1204792" title="Four-Year Follow-up after Two-Year Dietary Interventions">cholesterol ratio</a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/33257645/" title="Effect of the ketogenic diet on glycemic control, insulin resistance">blood sugar control</a>.</p>
<p>The keto diet can be adapted to resemble a healthy pescatarian-leaning diet, provided the sources of fat and protein come mostly from plants and, to a lesser extent, from fish. Plant-based fat and protein sources include nuts, seeds, oils, tofu, tempeh, avocados, and coconut products.</p>
<h4>Cons</h4>
<p>Ketones are actually an <a href="https://pubmed.ncbi.nlm.nih.gov/29630231/" title="Biochemistry, Ketogenesis">alternative energy source</a>, while glucose, the primary fuel for the body, is typically derived from carbohydrate sources. The long-term implications of relying heavily on ketones as an energy source remain unclear.</p>
<p>Many people experience "brain fog" and lethargy ("keto flu") during the first week or two of adjustment. While in ketosis, bad breath due to acetone is a common side effect. Lower muscle glycogen levels due to the absence of carbohydrates can <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC524027/" title="Ketogenic diets and physical performance">compromise</a> optimal performance and strength, making the diet less suitable for <a href="http://www.ncbi.nlm.nih.gov/pubmed/20353493" title="Fat as fuel">high-performance</a> or <a class="internal" href="#specialized-athletes">endurance athletes</a>.</p>
<p>The temptations for carbohydrates in most environments may make the diet challenging to sustain, and some individuals may overconsume processed meats. Additionally, there are concerns about the long-term effects of high-fat and high-protein diets due to associations with <a href="https://pubmed.ncbi.nlm.nih.gov/24606898/" title="Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population">higher mortality rates</a>. This is particularly true if the diet is comprised of high levels of animal-based saturated fats and processed meats instead of healthier fats, as studies show an increased risk of <a href="https://www.bmj.com/content/344/bmj.e4026" title="Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women">cardiovascular disease</a>, in particular <a href="https://pubmed.ncbi.nlm.nih.gov/12928468/" title="Effect of a high-fat ketogenic diet on plasma levels of lipids, lipoproteins, and apolipoproteins in children">atherosclerosis</a>. Despite an excellent HDL to LDL ratio, the diet has also been shown to <a href="https://www.ncbi.nlm.nih.gov/books/NBK570127/" title="The Effect of Diet on Cardiovascular Disease and Lipid and Lipoprotein Levels">increase LDL cholesterol</a>. It appears what may be good for your blood sugar isn't necessarily good for <a href="https://pubmed.ncbi.nlm.nih.gov/31805451/" title="The ketogenic diet: Pros and cons">your heart</a>, which highlights the importance of <a class="internal" href="#fibre">fibre intake</a>, something this diet lacks.</p>
<p>The subset diet, the Carnivore Diet, may help reduce diabetes risk due to low glucose intake but could also increase heart disease risk, depending on saturated fat consumption.</p>
<p>The keto diet relies heavily on animal-based foods, which have a greater environmental impact than plant-based alternatives.</p>
<h4>More Info</h4>
<ul class="no-bullet">
<li><a href="http://www.reddit.com/r/keto/wiki/faq" title="/r/keto FAQ">Reddit's /r/keto FAQ</a></li>
</ul>
<h3 id="paleo-diet">Paleo Diet</h3>
<h5>Subset: Primal Diet</h5>
<p>The <a href="http://ajcn.nutrition.org/content/71/3/682.full" title="Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets">paleo diet</a> focuses on whole foods found in nature, mirroring the diet of <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402009/" title="Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity">our ancestors</a> and aligning with our species' biological adaptations. Typically lower in carbohydrates, the diet consists of vegetables, fruits, eggs, fish, meat, and nuts, while excluding most processed foods, including grains, legumes, and dairy.</p>
<h4>Pros</h4>
<p>Emphasizes whole, nutrient-dense foods for <a href="http://www.ncbi.nlm.nih.gov/pubmed/22642064" title="Evaluation of biological and clinical potential of paleolithic diet">optimal</a> <a href="http://www.ncbi.nlm.nih.gov/pubmed/19209185" title="Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet">health</a>. Excellent for satiety, <a href="http://www.ncbi.nlm.nih.gov/pubmed/22642064" title="Evaluation of biological and clinical potential of paleolithic diet">weight loss</a>, and building muscle. Historical and anthropological records show that pre-agrarian hunter-gatherers enjoyed <a href="http://www.ncbi.nlm.nih.gov/pubmed/14708953" title="Cardiovascular disease resulting from a diet and lifestyle at odds with our Paleolithic genome: how to become a 21st-century hunter-gatherer">excellent health</a>.</p>
<h4>Cons</h4>
<p>The absence or limitations of legumes, grains, and dairy in the Paleo diet may be too restrictive for some, as these foods provide essential nutrients, fibre, and prebiotics that support gut health. Legumes, consumed by humans for thousands of years, offer fibre and protein, while grains supply B vitamins and resistant starch. Dairy contributes calcium and probiotics. Additionally, a higher intake of animal sources, particularly red and processed meats, could negatively affect longevity by increasing the risk of cardiovascular diseases and certain cancers. Unfortunately, meat consumption in this modern environment heavily favors sources higher in saturated fats, rather than leaner options such as venison or turkey.</p>
<h4>More Info</h4>
<p><a href="http://www.reddit.com/r/Paleo/wiki/faq" title="/r/paleo FAQ">Reddit's /r/paleo FAQ</a></p>
<h3 id="usda">USDA MyPlate</h3>
<h5>Subset: DASH Diet, Ornish Diet</h5>
<p>Released in 2011, MyPlate is the current dietary guideline promoted by the U.S. Government. The simple <a href="https://www.myplate.gov/" title="USDA MyPlate Diagram">plate diagram</a> divides food into categories: vegetables, fruits, grains, dairy, and protein. However, fats are not prominently featured in the visual representation.</p>
<h4>Pros</h4>
<p>It provides an easy-to-follow method for portioning different food groups.</p>
<h4>Cons</h4>
<p>The exclusion of explicit <a class="internal" href="#fats-good">healthy fat sources</a> and the emphasis on no-fat or low-fat options, while permitting <a href="https://www.myplate.gov/eat-healthy/grains" title="MyPlate.gov Grains">refined grains</a>, are considered <a href="http://www.ncbi.nlm.nih.gov/pubmed/23187953" title="Diets for body weight control and health">outdated</a> and <a class="internal" href="#macronutrients">counterproductive</a>. The recommendations for <a href="http://www.ncbi.nlm.nih.gov/pubmed/12540414" title="Calcium, vitamin D, milk consumption, and hip fractures">calcium and dairy</a> are <a href="http://www.ncbi.nlm.nih.gov/pubmed/15949902" title="Lifetime high calcium intake increases osteoporotic fracture risk in old age">excessive</a> and could be <a href="http://www.ncbi.nlm.nih.gov/pubmed/15883441" title="Dairy, calcium, and vitamin D intakes and prostate cancer risk">harmful</a> in the <a href="http://www.bmj.com/content/349/bmj.g6015" title="Milk intake and risk of mortality and fractures in women and men">long term</a>, offering <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1380936/" title="Milk, dietary calcium, and bone fractures in women: a 12-year prospective study">no significant</a> benefits, particularly given the high prevalence of <a class="internal" href="#allergies-intolerances-inflammation">lactose intolerance</a>. Additionally, the diet appears to be influenced by industry interests. The protein section is ambiguous, lacking clear distinctions between healthier options, like fish and beans, and less healthy choices, such as red and processed meats.</p>
<p>The Harvard School of Public Health proposed the “Healthy Eating Plate” as an <a href="http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate-vs-usda-myplate/" title="Harvard's Healthy Eating Plate">improvement</a>, which includes healthy oils and makes distinctions within the protein and grain categories. However, some argue that it still does not reach the nutritional diversity offered by historical guidelines such as the USDA's 1943–1956 USDA <a href="http://upload.wikimedia.org/wikipedia/commons/f/f8/USDA_-_Basic_7_Food_Groups.jpg" title="USDA food chart">food chart</a>, or the wonderful, timeless, cutting-edge <a href="https://downloads.regulations.gov/FDA-2012-N-1210-0002/attachment_32.pdf" title="USDA 1980 Dietary Guidelines (PDF)">USDA 1980 Dietary Guidelines (PDF)</a>.</p>
<p>Better nutrition guidelines today can be found through the <a href="https://food-guide.canada.ca/en/" title="Canada's Food Guide">Canadian</a> and <a href="https://en.foedevarestyrelsen.dk/food/nutrition-and-health/the-official-dietary-guidelines" title="Official Dietary Guidelines of Denmark">Denmark</a> governments.</p>
<h4>More Info</h4>
<p><a href="https://www.myplate.gov" title="MyPlate.gov">MyPlate.gov</a></p>
<h3 id="vegetarian-vegan-diets">Vegetarian and Vegan Diets</h3>
<h5>Subset: Pescatarian Diet</h5>
<p>Vegetarian and vegan diets are best consumed as Whole Foods Plant-Based (WFPB) diets. These diets are humane, environmentally conscious, and high in carbohydrates, focusing on a wide variety of vegetables, fruits, nuts, legumes, and whole grains. Vegetarians avoid all meat and fish but may consume either eggs or dairy, or both. Pescatarians consume fish but avoid other meats. Vegans do not consume <em>any</em> animal products, including eggs and dairy.</p>
<h4>Pros</h4>
<p>Vegetarian and vegan diets are typically low in calories, high in fibre, and nutrient-dense. These diets are excellent for <a href="http://www.ncbi.nlm.nih.gov/pubmed/16441942" title="Health effects of vegetarian and vegan diets">weight management</a>, as they help reduce calorie intake while providing essential nutrients. Additionally, they are effective in lowering <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349038/" title="Long-term vegetarians have low oxidative stress, body fat, and cholesterol levels">LDL cholesterol</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/19279075" title="Health effects of vegan diets">blood pressure</a>, contributing to excellent <a href="https://pubmed.ncbi.nlm.nih.gov/26853923/" title="Vegetarian, vegan diets and multiple health outcomes">cardiovascular health</a>—provided <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780128039687000411" title="B Vitamins Intake and Plasma Homocysteine in Vegetarians">sufficient vitamin B12</a> intake—and reducing risks of certain <a href="https://pubmed.ncbi.nlm.nih.gov/26853923/" title="Vegetarian, vegan diets and multiple health outcomes">types of cancer</a>.</p>
<h4>Cons</h4>
<p>Without proper planning, the absence or limitations of animal sources may likely cause <a href="http://www.ncbi.nlm.nih.gov/pubmed/23495729" title="Avoidance of meat and poultry decreases intakes of omega-3 fatty acids, vitamin B12 , selenium and zinc in young women">nutritional deficiencies</a> in <a href="http://www.ncbi.nlm.nih.gov/pubmed/3993364" title="Vitamin D deficiency rickets and vitamin B12 deficiency in vegetarian children">vitamin D, vitamin B12</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/12936958" title="Bioavailability of iron, zinc, and other trace minerals from vegetarian diets">iron</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/24871479" title="Is iron and zinc nutrition a concern for vegetarian infants and young children in industrialized countries?">zinc</a> and essential <a href="http://www.ncbi.nlm.nih.gov/pubmed/16441942" title="Health effects of vegetarian and vegan diets">omega-3 fatty acids</a>. Unlike pescatarians, vegans are at <a href="https://pubmed.ncbi.nlm.nih.gov/33341313/" title="Intake and adequacy of the vegan diet">higher risk</a> of zinc, calcium, and selenium deficiencies.</p>
<p>Vitamin B12 is only naturally found in <a href="http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-B12.aspx" title="Food sources of vitamin B12">animal sources</a>, so supplementation is <a href="http://www.ncbi.nlm.nih.gov/pubmed/23356638" title="How prevalent is vitamin B(12) deficiency among vegetarians?">required</a> for vegans and vegetarians who do not consume fortified foods. Deficiencies in these nutrients can lead to various and significant health issues. For example, low vitamin B12 levels can result in anemia (fatigue and weakness) and neurological problems, including <a href="https://pubmed.ncbi.nlm.nih.gov/15681626/" title="Neuropsychology of vitamin B12 deficiency in elderly dementia patients">dementia</a>.</p>
<p>Many packaged vegan meals are ultra-processed due to additives, emulsifiers, and flavour enhancers. A diet high in refined carbohydrates (e.g., sugar, white bread, pasta, and rice), which can result from poorly planned vegetarian diets, can be linked to <a href="http://www.ncbi.nlm.nih.gov/pubmed/24516625" title="The association between eating behavior and various health parameters">poor health</a> outcomes. This includes an increased risk of <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3466124/" title="Vegetarian diet and mental disorders">mental disorders</a> such as depression. Furthermore, adherence to a vegetarian or vegan diet can be challenging for some due to temptations for meat, as humans have been <a href="http://ajcn.nutrition.org/content/71/3/682.short" title="Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets">natural omnivores</a> in <a href="http://wholehealthsource.blogspot.ca/2014/10/is-meat-unhealthy-part-ii.html" title="Is Meat Unhealthy? Part II">all cultures throughout history</a> up until recent times.</p>
<p>Although a diet rich in fibre and antioxidants is linked to <a class="internal" href="#longevity">longer life</a> expectancy, certain key nutrients for longevity, such as selenium, zinc, and omega-3 fatty acids, are less abundant in plant-based sources. These nutrients are more readily available in animal products. Pescatarians, who consume fish and align to diets like the Mediterranean Diet, typically do not require supplementation for these nutrients, while vegans often need to take supplements to avoid deficiencies.</p>
<h4>More Info</h4>
<p><a href="http://oldwayspt.org/heritage-pyramids/vegetarian-diet-pyramid" title="Oldways Vegetarian/Vegan Diet and Pyramid">Oldways Vegetarian/Vegan Diet and Pyramid</a></p>
<h3 id="comparing-diets">Comparing Diets</h3>
<p>By removing ultra-processed foods ("junk foods") from the standard Western diet and focusing on whole foods, we can compare various diets that permit, limit, or restrict certain foods.</p>
<div class="table-container">
<table>
<thead>
<tr>
<th>Category</th>
<th>Vegan</th>
<th>Vegetarian</th>
<th>DASH</th>
<th>Mediterranean</th>
<th>Paleo</th>
<th>Keto</th>
<th>Carnivore</th>
</tr>
</thead>
<tbody>
<tr>
<td>🥦 Vegetables</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td>⚠️</td>
<td>🚫</td>
</tr>
<tr>
<td>🍎 Fruit</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td>🚫</td>
<td>🚫</td>
</tr>
<tr>
<td>🌾 Whole Grains</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td>⚠️</td>
<td>🚫</td>
<td>🚫</td>
</tr>
<tr>
<td>🫘 Legumes</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td>⚠️</td>
<td>🚫</td>
<td>🚫</td>
</tr>
<tr>
<td>🌻 Nuts and Seeds</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td>⚠️</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td>🚫</td>
</tr>
<tr>
<td>🧀 Dairy</td>
<td>🚫</td>
<td class="green">✅</td>
<td>⚠️</td>
<td class="green">✅</td>
<td>⚠️</td>
<td>⚠️</td>
<td class="green">✅</td>
</tr>
<tr>
<td>🥚 Eggs</td>
<td>🚫</td>
<td>⚠️</td>
<td>⚠️</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
</tr>
<tr>
<td>🐟 Seafood</td>
<td>🚫</td>
<td>⚠️</td>
<td>⚠️</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
</tr>
<tr>
<td>🍖 Meat</td>
<td>🚫</td>
<td>🚫</td>
<td>⚠️</td>
<td>⚠️</td>
<td class="green">✅</td>
<td class="green">✅</td>
<td class="green">✅</td>
</tr>
</tbody>
</table>
</div>
<section class="notes">
<p>✅ Allowed (included)</p>
<p>⚠️ Moderated (moderate consumption or excluded)</p>
<p>🚫 Prohibited (excluded)</p>
</section>
<p>In the graph below, by plotting major food groups around a spider chart with plant sources clustered to the lower areas, animal sources towards the upper areas, and junk food to the top left, you can observe how various diets can be diverse or restrictive based on the foods selected. The standard Western diet, not listed on the graph, would largely gravitate towards the far upper left of the graph—"Junk Food".</p>
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<p>If you are <a class="internal" href="#counting-calories">tracking calories</a>, you would start to gain awareness of the quantity and the quality of various foods Groups through your choices.</p>
<h4>Choosing a Diet</h4>
<ul>
<li><strong>🌟 Long-Term Sustainability:</strong> Mediterranean Diet, DASH Diet</li>
<li><strong>💪 Performance and Muscle-Building:</strong> Mediterranean Diet, Paleo Diet</li>
<li><strong>🩺 Obesity and Epilepsy Treatment:</strong> Mediterranean Diet, Keto Diet</li>
<li><strong>🌿 Longevity and Health:</strong> Mediterranean Diet</li>
</ul>
<h3 id="other-diets">Other Diets</h3>
<p>Several other diets, such as the DASH Diet, Carnivore Diet, South Beach Diet, Zone Diet, Ornish Diet, and Primal Diet, have similarities to the ones discussed, with some overlaps or extreme differences. They are listed as subsets of the primary diets.</p>
<h4 id="cleanses">Cleanses/Detoxes</h4>
<p>Many other diets are also worth avoiding for health reasons, <em>especially</em> those that involve "detoxing, "cleansing," or "juicing."</p>
<p>These misguided fad diets are ineffective at best and damaging at worst. For instance, one popular yet extreme cleanse calls for nothing but lemon water, maple syrup, cayenne pepper, and tea to be consumed daily for at least 10 days. There is no sense in consuming dangerously low levels of calories while being deficient in several micronutrients.</p>
<p>After the cleanse is over, the body will likely pack on fat quickly because it is recovering from malnutrition. This makes the "cleanse" ironically counterproductive in every way.</p>
<blockquote class="info">Nothing cleanses your body better than your own kidneys and liver, and nothing damages your kidneys and liver more than a bad diet.</blockquote>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>"I'm on a diet." 9 out of 10 times the diet is temporary, based on the implication. When people go on a temporary diet, they see short term results. When they switch back to their regular (unhealthy) diet, their desired results quickly vanish, and sometimes see even worse outcomes. This is called yo-yo dieting. If you're switching from one temporary diet to another temporary diet, one is probably unsustainable and the other unhealthy. A lifestyle change is absolutely necessary for a diet to stick permanently.</p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="diet-vs-diet">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#diets-and-cooking" title="Diets and Cooking" class="icon diet-3-3">Diets and Cooking</a></li>
<li>Diet vs. Diet</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="diet-vs-diet">Diet vs. Diet<a class="icon copy-link" href="#diet-vs-diet">Copy Link</a></h2>
<h3 id="spending-calories">Spending Calories</h3>
<p>Imagine you have <strong>2000 calories</strong> to spend today. In fact, that's reality—because you do need to spend about that much, each and every day.</p>
<p>You could spend your 2000 calories on:</p>
<ul>
<li>1 Starbucks grande Frappuccino</li>
<li>1 can of Coke</li>
<li>2 slices of pizza</li>
<li>1 medium fries</li>
<li>1 slice of cheesecake</li>
</ul>
<p>That's it. Unfortunately, you've now used up your entire calorie budget for the day, leaving no room for anything else.</p>
<p>Now, consider another way to spend your 2000 calories:</p>
<ul>
<li>A bowl of kefir-soaked overnight oats with chia seeds, hemp seeds, walnuts, almonds, grated apple, and blueberries, finished with a sprinkling of cinnamon. Snack on a kiwifruit.</li>
<li>An open-faced sandwich made with 3-grain whole wheat bread, topped with a fried egg and kimchi on one half, and peanut butter spread on the other. Snack on a handful of sunflower seeds, a sheet of nori (seaweed), and a pear.</li>
<li>Garlic-lemon salmon (half a fillet) paired with a vegetable stir-fry, spiced and drizzled with olive oil, and served on a bed of barley and lentils. Enjoy an orange and a square of dark chocolate.</li>
</ul>
<p>That's also about 2000 calories. The difference is that this version is not only greater in volume, but also fuels your body with fibre, healthy fats, protein, and essential vitamins and minerals. This will keep you feeling satisfied and energized throughout the day.</p>
<p>Think more in terms of <em>nutrient quality</em>, not just taste.</p>
<h3 id="the-two-diets">The Two Diets</h3>
<h4 id="diet-1">Diet #1</h4>
<div class="card">
<h5>100 grams per Item</h5>
<img src="/img/100g-healthy-foods.svg" alt="Healthy Diet">
<p>1. Spinach, 2. broccoli, 3. orange, 4. eggs, 5. salmon, 6. kidney beans</p>
<img src="/img/100g-healthy-drinks.svg" alt="Healthy Diet">
<p>1. Water, 2. tea, 3. black coffee, 4. coconut water, 5. beer, 6. wine</p>
</div>
<h4 id="diet-2">Diet #2</h4>
<div class="card">
<h5>100 grams per Item</h5>
<img src="/img/100g-unhealthy-foods.svg" alt="Western Diet">
<p>1. Pizza, 2. ice cream, 3. French fries, 4. bagel, 5. cheesecake, 6. chocolate bars</p>
<img src="/img/100g-unhealthy-drinks.svg" alt="Western Diet">
<p>1. Pop/soda, 2. energy drink, 3. juice, 4. blended coffee, 5. hot chocolate, 6. milkshake</p>
</div>
<blockquote>Diet #1 and Diet #2 have a combined weight of 1.2 kg each. Let's break them down.</blockquote>
<h3 id="comparing-foods">Comparing Foods</h3>
<h4>Water in Foods (100 g per Item)</h4>
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<h4>Calories in Foods (100 g per Item)</h4>
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<blockquote>Generally, the more water in your food, the less calories you consume. Why? Because water has 0 calories.</blockquote>
<h3 id="comparing-drinks">Comparing Drinks</h3>
<h4>Water in Drinks (100 g per Item)</h4>
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<blockquote>Not much variance with water in the drinks here, however…</blockquote>
<h4>Calories in Drinks (100 g per Item)</h4>
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<blockquote>The less sugar in your drinks, the less calories you consume. Why? Because water has 0 calories and sugar has 4 calories for every gram/mL.</blockquote>
<blockquote class="question">
<h5>Did you know?</h5>
<p>There are 9 calories for every gram of fat. A gram of carbohydrates and protein contain only 4 calories each.</p>
</blockquote>
<h3 id="calories-by-weight">Calories by Weight</h3>
<h4>Diet #1</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th colspan="3">
<img src="/img/100g-healthy-foods.svg" alt="Caloric Equivalents of Healthy Foods">
</th>
<th colspan="3"><img src="/img/100g-healthy-drinks.svg" alt="Caloric Equivalents of Healthy Drinks"></th>
</tr>
<tr>
<th>Food Item (100 g)</th>
<th>Calories</th>
<th>Calories from Sugar</th>
<th>Drink <br>(100 g)</th>
<th>Calories</th>
<th>Calories from Sugar</th>
</tr>
</thead>
<tbody>
<tr>
<td>Spinach</td>
<td>23 kcal</td>
<td>(1 kcal)</td>
<td style="border-left: 1px solid #ccc;">Water</td>
<td>0 kcal</td>
<td>(0 kcal)</td>
</tr>
<tr>
<td>Broccoli</td>
<td>34 kcal</td>
<td>(7 kcal)</td>
<td style="border-left: 1px solid #ccc;">Tea</td>
<td>2 kcal</td>
<td>(0 kcal)</td>
</tr>
<tr>
<td>Orange</td>
<td>47 kcal</td>
<td>(36 kcal)</td>
<td style="border-left: 1px solid #ccc;">Black Coffee</td>
<td>2 kcal</td>
<td>(0 kcal)</td>
</tr>
<tr>
<td>Eggs</td>
<td>155 kcal</td>
<td>(4 kcal)</td>
<td style="border-left: 1px solid #ccc;">Coconut Water</td>
<td>19 kcal</td>
<td>(10 kcal)</td>
</tr>
<tr>
<td>Salmon</td>
<td>208 kcal</td>
<td>(0 kcal)</td>
<td style="border-left: 1px solid #ccc;">Beer</td>
<td>39 kcal</td>
<td>(2 kcal)</td>
</tr>
<tr>
<td>Kidney Beans</td>
<td>127 kcal</td>
<td>(1 kcal)</td>
<td style="border-left: 1px solid #ccc;">Wine</td>
<td>85 kcal</td>
<td>(2 kcal)</td>
</tr>
</tbody>
<tfoot>
<tr>
<td><strong>Total</strong></td>
<td>594 kcal</td>
<td>(49 kcal)</td>
<td style="border-left: 1px solid #ccc;"><strong>Total</strong></td>
<td>147 kcal</td>
<td>(14 kcal)</td>
</tr>
</tfoot>
</table>
</div>
<div class="card">
<h5>Grand Total</h5>
<p>741 calories (63 calories from sugar)</p>
</div>
<h4>Diet #2</h4>
<div class="table-container">
<table>
<thead>
<tr>
<th colspan="3">
<img src="/img/100g-unhealthy-foods.svg" alt="100 g Unhealthy Foods">
</th>
<th colspan="3"><img src="/img/100g-unhealthy-drinks.svg" alt="100 g Unhealthy Drinks"></th>
</tr>
<tr>
<th>Food Item (100 g)</th>
<th>Calories</th>
<th>Calories from Sugar</th>
<th>Drink <br>(100 g)</th>
<th>Calories</th>
<th>Calories from Sugar</th>
</tr>
</thead>
<tbody>
<tr>
<td>Pizza</td>
<td>266 kcal</td>
<td>(14 kcal)</td>
<td style="border-left: 1px solid #ccc;">Pop/Soda</td>
<td>41 kcal</td>
<td>(41 kcal)</td>
</tr>
<tr>
<td>Ice Cream</td>
<td>207 kcal</td>
<td>(84 kcal)</td>
<td style="border-left: 1px solid #ccc;">Energy Drink</td>
<td>46 kcal</td>
<td>(40 kcal)</td>
</tr>
<tr>
<td>French Fries</td>
<td>312 kcal</td>
<td>(1 kcal)</td>
<td style="border-left: 1px solid #ccc;">Juice</td>
<td>45 kcal</td>
<td>(32 kcal)</td>
</tr>
<tr>
<td>Bagel</td>
<td>250 kcal</td>
<td>(24 kcal)</td>
<td style="border-left: 1px solid #ccc;">Blended Coffee</td>
<td>67 kcal</td>
<td>(30 kcal)</td>
</tr>
<tr>
<td>Cheesecake</td>
<td>321 kcal</td>
<td>(88 kcal)</td>
<td style="border-left: 1px solid #ccc;">Hot Chocolate</td>
<td>77 kcal</td>
<td>(40 kcal)</td>
</tr>
<tr>
<td>Chocolate Bars</td>
<td>462 kcal</td>
<td>(184 kcal)</td>
<td style="border-left: 1px solid #ccc;">Milkshake</td>
<td>140 kcal</td>
<td>(84 kcal)</td>
</tr>
</tbody>
<tfoot>
<tr>
<td><strong>Total</strong></td>
<td>1818 kcal</td>
<td>(395 kcal)</td>
<td style="border-left: 1px solid #ccc;"><strong>Total</strong></td>
<td>416 kcal</td>
<td>(267 kcal)</td>
</tr>
</tfoot>
</table>
</div>
<div class="card">
<h5>Grand Total</h5>
<p>2234 calories (662 calories from sugar!)</p>
</div>
<blockquote>At the same portion weight, we're looking at <strong>3X more calories</strong> with Diet #2! Basically…</blockquote>
<h3 id="equivalent-calories">Equivalent Calories</h3>
<div class="row">
<div>
<h4>Diet #1</h4>
<div class="card">
<h5>3X more food and drinks</h5>
<img class="img-padding-top" src="/img/caloric-equivalents-healthy-foods.svg" alt="Caloric Equivalents of Healthy Foods">
<p>1. Spinach, 2. broccoli, 3. orange, 4. eggs, 5. salmon, 6. kidney beans</p>
<p>
<img class="img-padding-top" src="/img/caloric-equivalents-healthy-drinks.svg" alt="Caloric Equivalents of Healthy Drinks">
</p>
<p>1. Water, 2. tea, 3. black coffee, 4. coconut water, 5. beer, 6. wine</p>
<hr>
<p><strong>Grand Total:</strong> 2234 calories</p>
</div>
</div>
<div>
<h4>Diet #2</h4>
<div class="card">
<h5>No change</h5>
<img class="img-padding-top" src="/img/100g-unhealthy-foods.svg" alt="100 g Unhealthy Foods">
<p>1. Pizza, 2. ice cream, 3. French fries, 4. bagel, 5. cheesecake, 6. chocolate bars</p>
<img class="img-padding-top" src="/img/100g-unhealthy-drinks.svg" alt="100 g Unhealthy Drinks">
<p>1. Pop/soda, 2. energy drink, 3. juice, 4. blended coffee, 5. hot chocolate, 6. milkshake</p>
<hr>
<p><strong>Grand Total:</strong> 2234 calories</p>
</div>
</div>
</div>
<blockquote>This simple demonstration shows that calories do matter, especially in the context of <a class="internal" href="#optimal-diets">optimal</a> versus <a class="internal" href="#bad-foods">suboptimal</a> nutrition.</blockquote>
<blockquote>But wait, there's more.</blockquote>
<h3 id="health-correlation">The Health Correlation</h3>
<h4>Water vs. Calories vs. Nutrients</h4>
<h5>Water</h5>
<p>Water has zero calories. The more water your food contains, the more hydrated and less hungry you become.</p>
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<h5>Calories</h5>
<p>The more calories you consume, the more weight you put on. Keep in mind, dietary fat has 9 calories per gram vs. 4 for carbohydrates and for protein.</p>
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<h5>Nutrients</h5>
<p>The more nutrients (vitamins and minerals) you consume, the healthier and more satiated (fuller) you become. Remember, sugar has zero nutrients.</p>
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<script>
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<p><small><strong>Note:</strong> The scale above is based on <a href="https://fdc.nal.usda.gov/" title="USDA Food Composition Databases">nutrient density per calorie</a>.</small></p>
<div class="card">
<p>It's very simple: the math shows that water has 0 calories, fat has 9 calories per gram, and sugar provides no nutrients. These three components in food composition greatly determine what makes food "healthy." Therefore, <a class="internal" href="#food-pyramid">selecting foods</a> that are high in water content, high in complex carbohydrates, moderate in healthy fats, low in quality proteins, and lower in refined carbohydrates will likely result in nutrient-dense and balanced meals.</p>
</div>
</div>
</section>
<section class="dynamic-load" data-section="optimal-diets">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#diets-and-cooking" title="Diets and Cooking" class="icon diet-3-3">Diets and Cooking</a></li>
<li>Optimal Diets</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="optimal-diets">Optimal Diets<a class="icon copy-link" href="#optimal-diets">Copy Link</a></h2>
<blockquote>The healthiest foods are the most nutritionally dense and satiating ones, which blunts hunger and appetite. For instance, vitamin A helps maintain vision and skin growth, iron is needed for the production of red blood cells, a full amino acid profile helps build muscle, and <a class="internal" href="#fats">essential fatty acids</a> are required for brain functioning. <a class="internal" href="#food-index">High quality foods</a> sustain and promote life, as well as regulate <a class="internal" href="#weight-management">body weight</a>.</blockquote>
<h3 id="optimal-nutrient-density">Optimal Nutrient Density</h3>
<p>Combining both plant and animal sources ensures a comprehensive nutrient intake with fewer calories. Both sources are <a class="internal" href="#food-index">rich</a> in quality macronutrients and micronutrients. Plant-based foods, especially vegetables and fruits, contain an abundance of health-protective and health-promoting nutrients such as vitamins, minerals, and fibre, while animal-based foods provide <a href="http://www.ncbi.nlm.nih.gov/pubmed/20329590" title="Essential fatty acids and human brain">essential fatty acids</a> and complete high-quality proteins, which are crucial for overall health. In combination, they help enhance the <a class="internal" href="#fats">bioavailability</a> of important vitamins and minerals, such as <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0003074/" title="Iron in diet">iron</a>.</p>
<p>Note though, the <a class="internal" href="#food-proportions">proportions</a> of plant and animal sources should not be 50-50.</p>
<p>A varied diet that includes vegetables, fruits, legumes, complemented by moderate portions of fish, eggs, and meat can contribute to <a href="http://www.ncbi.nlm.nih.gov/pubmed/22642064" title="Evaluation of biological and clinical potential of paleolithic diet">weight loss</a> and the prevention of <a href="http://www.ncbi.nlm.nih.gov/pubmed/17522610" title="Effects of a short-term intervention with a paleolithic diet in healthy volunteers">cardiovascular disease</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/19604407" title="Paleolithic diet reverses type=2 diabetes">type 2 diabetes</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/8450295" title="Apparent absence of stroke and ischaemic heart disease in a traditional Melanesian island: a clinical study in Kitava">stroke</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/22642064" title="Evaluation of biological and clinical potential of paleolithic diet">cancer, acne</a>, and <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002050/" title="Dental cavities">tooth decay</a>. Such a diet also supports physical and mental health, potentially preventing or alleviating many ailments.</p>
<p>As a general rule, high nutrient density sources fulfill one or all of the following criteria:</p>
<ul>
<li>It is a whole food.</li>
<li>It is from a plant or animal source.</li>
<li>The composition is mostly water.</li>
<li>It has little to no sugar.</li>
</ul>
<p>In many cases, if the nutrient density is high, then the energy density is low, and vice versa.</p>
<p>For example, compare the following food sources:</p>
<figure>
<img src="/img/caloric-equivalents-healthy-foods.svg" alt="Caloric Equivalents of Healthy Foods">
</figure>
<h5 class="text-center">=</h5>
<h5 class="text-center">Calories</h5>
<figure>
<img src="/img/100g-unhealthy-foods.svg" alt="100 g Unhealthy Foods">
</figure>
<h3 id="optimal-energy-density">Optimal Energy Density</h3>
<p>The more <a href="http://www.medicalnewstoday.com/articles/248333.php" title="Energy Density">energy dense</a> the food is, the more calories it packs. Sugar and fat are high energy density sources. For example, in a typical <a href="http://www.idq.com/content/Nutrition/DQ%20Nutrition%20Allergy%20Treat%20Brochure%20-%20US.pdf" title="Dairy Queen nutritional sheet (pdf)">medium Dairy Queen Blizzard</a>, the total calories are equivalent to <a href="http://www.wolframalpha.com/input/?i=9+large+eggs" title="Nutritional profile for 9 large eggs">9 large eggs</a>. Eating 9 eggs in one sitting, which is satiating, is more difficult to finish than a medium Blizzard as a <em>dessert</em>.</p>
<figure>
<img src="/img/blizzard-to-eggs.svg" alt="A medium Blizzard has the same amount of calories as 9 eggs">
</figure>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>The Blizzard in this example is meant to dissuade you from wanting one. Though, that has backfired before.</p>
</blockquote>
<p>Energy density isn't necessarily a bad thing. While nuts and healthy fats are energy dense, they are also nutrient dense, and so would be beneficial to consume in moderation.</p>
<p>Beverages are designed to be quickly consumed which means calories can add up fast. Pop/soda, beer, juice, mixed coffee, and <a href="http://www.hercampus.com/health/food-nutrition/10-highest-lowest-calorie-drinks-watch-out-over-spring-break" title="Alcoholic drinks high in calories">alcoholic drinks</a> can pack in <a href="http://www.divinecaroline.com/self/wellness/seven-high-calorie-beverages-pack-pounds" title="Seven High Calorie Beverages Pack on the Pounds">several hundred calories</a>. Consuming high calorie beverages is the fastest way to put on body fat. Keep in mind, a can of pop/soda is the caloric equivalent to drinking 2 large eggs.</p>
<p>Vegetables and berries are extremely low in calories. Contrary to popular belief, meats, seafood, and eggs can be relatively low in energy density due to their high water and protein content.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p><a href="https://www.nutritionix.com/i/nutritionix/cinnabon-cinnamon-roll-1-roll/58f4c729fa02f6a541486e4d">1 Cinnabon</a> (880 calories) is roughly the caloric equivalent of:</p>
<ul class="card-text">
<li><a href="http://www.wolframalpha.com/input/?i=23+bacon">23 slices of bacon</a></li>
<li><a href="http://www.wolframalpha.com/input/?i=10+large+eggs">10 large eggs</a></li>
<li><a href="http://www.wolframalpha.com/input/?i=77+extra+large+shrimp">77 extra large shrimp</a></li>
<li><a href="http://www.wolframalpha.com/input/?i=14oz+steak">1 large 14 oz steak</a></li>
</ul>
</blockquote>
<p>While added fats and oils are very high in energy density, small amounts used in cooking goes a long way. Remember, there are more calories in a typical can of pop than in a tablespoon of butter.</p>
<h3 id="optimal-satiety">Optimal Satiety</h3>
<p><a href="http://ajcn.nutrition.org/content/87/5/1558S.long" title="Protein, weight management, and satiety">Protein</a> is key to <a href="http://www.ncbi.nlm.nih.gov/pubmed/23107521" title="Dietary protein - its role in satiety, energetics, weight loss and health">weight management</a> due to its <a href="http://www.ncbi.nlm.nih.gov/pubmed/14557793" title="The significance of protein in food intake and body weight regulation">significant</a> effects on satiety ("the feeling of fullness"), along with <a href="http://www.ncbi.nlm.nih.gov/pubmed/10721886" title="Dietary fiber and energy regulation">fibre</a> and <a href="http://ajcn.nutrition.org/content/70/4/448.full" title="Water incorporated into a food but not served with a food decreases energy intake in lean women">water</a>. <a href="http://www.ncbi.nlm.nih.gov/pubmed/7498104" title="A satiety index of common foods">Fibre and water</a> include legumes, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8321865/" title="Effects of Whole Grain Intake, Compared with Refined Grain, on Appetite and Energy Intake">whole grains</a>, vegetables, and fruit. <a href="https://www.ncbi.nlm.nih.gov/books/NBK53550/" title="Fats and Satiety">Healthy fats</a> provide additional satiety benefits. Protein is abundant in animal foods, while water and fibre are abundant in plants. Satiating foods help prevent <a href="http://www.ncbi.nlm.nih.gov/pubmed/11478473" title="The effects of equal-energy portions of different breads on blood glucose levels, feelings of fullness and subsequent food intake.">overeating</a> by naturally regulating hunger.</p>
<p>Caffeine, tea, and spices have also been shown to <a href="http://www.ncbi.nlm.nih.gov/pubmed/23204152" title="Coffee, hunger, and peptide YY">blunt appetite</a>. Other than <a href="http://www.ncbi.nlm.nih.gov/pubmed/22922604" title="Beverages containing soluble fiber, caffeine, and green tea catechins suppress hunger and lead to less energy consumption at the next meal">satiety</a>, they produce <a href="http://www.ncbi.nlm.nih.gov/pubmed/16580033" title="Metabolic effects of spices, teas, and caffeine">thermogenesis and fat burning</a> benefits.</p>
<p>In contrast, refined (simple) carbohydrates and <a class="internal" href="#hyperpalatability">ultra-processed foods</a> (UPFs), such as <a href="http://www.ncbi.nlm.nih.gov/pubmed/7498104" title="A satiety index of common foods">white bread</a>, are <a href="http://www.ncbi.nlm.nih.gov/pubmed/16373948" title="Short-term effect of eggs on satiety in overweight and obese subjects">poor for satiety</a> and <a class="internal" href="#bad-foods">increase appetite</a>, which leads to overeating.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>Still feeling hungry after eating a meal? Drinking tea helps.</p>
</blockquote>
<blockquote class="quote">Tell me what you eat, and I will tell you what you are.
<cite>Jean Brillat-Savarin (1755–1826)</cite>
</blockquote>
<h3 id="nutrient-diversity">Nutrient Diversity</h3>
<p>Eating a wide variety of nutrients in a single day can enhance health benefits through synergistic interactions between different food components. Combining diverse ingredients in one meal may optimize these effects (e.g., oil, turmeric, and pepper), as they work together to improve nutrient absorption and functionality. Spreading out different foods over several days (e.g., fatty fish one day, vegetarian another) also helps ensure a balanced intake of nutrients in the long run. Both approaches have their own advantages for overall nutrition.</p>
</div>
</section>
<section class="dynamic-load" data-section="bad-foods">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#diets-and-cooking" title="Diets and Cooking" class="icon diet-3-3">Diets and Cooking</a></li>
<li>Bad Foods</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="bad-foods">Bad Foods<a class="icon copy-link" href="#bad-foods">Copy Link</a></h2>
<h3>Or, How to Slowly Damage My Mind and Body</h3>
<blockquote>Hyperpalatable convenience products—processed and ultra-processed—that are sweet, salty, or fried are generally nutrient-poor, high in calories, and easy to overconsume. Weight management largely depends on <a class="internal" href="#weight-management">calories</a> and <a class="internal" href="#optimal-satiety">satiety</a>.</blockquote>
<p><strong>Sick Society:</strong> Modern diseases such as <a href="http://wholehealthsource.blogspot.ca/2014/06/calorie-intake-and-body-fatness-on-high.html" title="Calorie intake and body fatness on unrestricted high-fat vs. high-carbohydrate diets">obesity</a> and the metabolic syndrome, along with cardiovascular disease, stroke, diabetes, and cancer, are linked to the standard <a href="https://ajcn.nutrition.org/article/S0002-9165(23)27546-2/fulltext" title="Origins and evolution of the Western diet">Western diet</a>, which largely consists of the overconsumption of refined carbohydrates and saturated fat, along with disproportionately higher consumption of <a href="http://www.ncbi.nlm.nih.gov/pubmed/10479232" title="Essential fatty acids in health and chronic disease">omega-6 seed oils</a>. Consuming nutrient-poor food sources contribute to <a href="http://www.ncbi.nlm.nih.gov/pubmed/17349717" title="The influence of restrained and external eating patterns on overeating">overeating</a> and <a class="internal" href="#addiction">addictive behaviours</a>.</p>
<p><strong>Nutrient Deficiencies:</strong> Malnutrition is the consequence of not consuming enough nutrients and can be found in both overweight and underweight bodies. Being overweight is malnutrition by the overconsumption of empty calories (i.e., sugar and other refined carbohydrates) and being underweight is the malnutrition by the consumption of <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001441/" title="Malnutrition">fewer overall calories</a>. The health risk is greater if most of the calories are empty nutritionally.</p>
<h3 id="suboptimal-nutrient-density">Suboptimal Nutrient Density</h3>
<p><strong>Dangers of Sugar:</strong> Sugar, made up of 50% glucose and 50% fructose, is a source of empty calories, and is especially prevalent in junk food. Sugar is a <a href="http://www.bmj.com/content/346/bmj.e7492" title="Dietary sugars and body weight">contributing factor</a> to <a href="http://www.ncbi.nlm.nih.gov/pubmed/23488503" title="Relationship of soft drink consumption to global overweight, obesity, and diabetes">diabetes, the obesity epidemic</a>, <a href="http://ajcn.nutrition.org/content/early/2014/05/07/ajcn.113.081521.short" title="Dietary sugars and cardiometabolic risk">high blood pressure, and raised triglycerides</a>. Sugar also <a href="http://www.ncbi.nlm.nih.gov/pubmed/20647326" title="Cancer cells can readily metabolize fructose to increase proliferation">contributes to cancer growth</a>. Eliminating added sugar from your diet will <a href="http://onlinelibrary.wiley.com/doi/10.1002/oby.21371/epdf" title="Isocaloric Fructose Restriction and Metabolic Improvement in Children with Obesity and Metabolic Syndrome">significantly improve</a> your health.</p>
<p><strong>Dangers of Refined Carbs:</strong> Refined carbohydrates, such as white bread, white pasta, cookies, cakes, and pastries, are rapidly broken down into glucose, causing sharp spikes in blood sugar and insulin. These foods lack fibre, micronutrients, and satiety, making them a contributor to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9505863/" title="The Burden of Carbohydrates in Health and Disease">weight gain</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/39825208" title="Dietary carbohydrate intake and risk of type 2 diabetes">type 2 diabetes</a>, and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7458777/" title="Glycemic index, glycemic load, and risk of coronary heart disease">heart disease</a>. Regular consumption of refined carbohydrates has also been associated with <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4515860/" title="High glycemic index diet as a risk factor for depression">depression</a> and <a class="internal" href="#inflammation">inflammation</a>. Replacing refined carbs with whole grains (e.g. oat groats, farro/einkorn, pot barley, wheat berries) and unprocessed foods (e.g. legumes, root vegetables, leafy greens, nuts, seeds, and fruits) can drastically improve metabolic health and long-term wellbeing.</p>
<p><strong>Emulsifiers:</strong> Commonly found in processed foods such as ice cream, salad dressings, non-dairy milks, and packaged baked goods, emulsifiers like carboxymethylcellulose and polysorbate 80 are added to improve texture and shelf life. However, research has shown that these additives can disrupt the gut microbiota, thin the protective mucus layer of the intestines, and promote low-grade inflammation. These are factors linked to <a href="https://www.nature.com/articles/nature14232" title="Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome">metabolic syndrome and inflammatory bowel disease</a>. Minimizing consumption of processed foods with synthetic emulsifiers may help preserve gut integrity and overall health.</p>
<p><strong>Low-Fat Products:</strong> Many "low-fat" products compensate with added sugar. Examples include barbecue sauces, ketchup, fruit drinks, yogurt, peanut butter, dried fruit, tomato sauce, salad dressing, gravy, seasoning mix, and granola.</p>
<p><strong>Improper Use of Seed Oils:</strong> Low-cost <a href="http://advances.nutrition.org/content/4/3/294.long" title="Dietary Fats and Health">polyunsaturated seed oils</a> are commonly used in fried foods and ultra-processed food. The typical ratio can be as high as <a href="http://www.ncbi.nlm.nih.gov/pubmed/1908631" title="Omega-3 fatty acids in health and disease and in growth and development">1:25 omega-3 to omega-6</a> in the Western diet. The ratio should be closer to 1:1 or 1:2. Polyunsaturated fats are unfortunately served as scapegoats in this context, and are <a class="internal" href="#fats">not necessarily bad</a> for you.</p>
<h3 id="suboptimal-energy-density">Suboptimal Energy Density</h3>
<p><strong>Unholy Combo:</strong> Wheat flour is typically mixed with sugar and fat, which are sources high in energy density, in order to create wheat-based products such as doughnuts and pies. Wheat-based products can also be easily consumed in one sitting and is more palatable with added sugar and fats. For example, a dish of fettuccine alfredo pasta is <a href="http://www.olivegarden.com/menu/nutrition/" title="Fettuccine alfredo from Olive Garden">1200 calories</a> and a 12" medium cheese pizza is <a href="http://www.pizzahut.com/nutritionpizza.html" title="Cheese pizza from Pizza Hut">1920 calories</a>.</p>
<p><strong>Energy Bloat:</strong> Sugar, fat, and salt are commonly added to improve palatability, however they have been exploited to push for overconsumption where we use the term "hyperpalatable" because many products taste bland without them. A plain Belgian waffle without the butter and syrup is still <a href="http://www.fatsecret.com/calories-nutrition/generic/waffle-plain?portionid=15735&portionamount=1.000" title="Plain Belgian Waffle">410 calories</a>. Even worse, easily consumable high-calorie beverages such as juice, sweetened coffee, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23488503" title="Relationship of soft drink consumption to global overweight, obesity, and diabetes">pop/soda</a>, and beer can <em>double</em> a day's caloric total from meals.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>A typical fast food milkshake could contain over <a href="http://www.coldstonecreamery.com/assets/pdf/nutrition/cold-stone-creamery-shakes-nutritionals.pdf" title="Stone Cold Creamery Shakes Nutrition Data">1000 calories</a>, the equivalent of <a href="http://www.wolframalpha.com/input/?i=19+large+eggs">12 large eggs</a>.</p>
</blockquote>
<p>More people would benefit by increasing savoury low-calorie herbs, spices, and seasoning instead of excess sugar, fat, and salt.</p>
<h3 id="suboptimal-satiety">Suboptimal Satiety</h3>
<p>Refined (simple) carbohydrates are low in protein, water, and fibre, the keys to satiety. Thus, refined carbohydrates are easy to <a href="http://www.ncbi.nlm.nih.gov/pubmed/23562869" title="The generation and inhibition of hedonically-driven food intake">overconsume</a>.</p>
<p><strong>Orange/Juice:</strong> A glass of orange juice is very different from an orange. Orange juice contains more sugar—more calories, less satiating—because the filling fibre (pulp from the orange) has been removed or reduced. So, it takes a few oranges to make one glass. The higher fibre in an orange helps with satiety and also slows the absorption of sugars instead of causing a <a href="http://www.ncbi.nlm.nih.gov/pubmed/12081850" title="Glycemic index: overview of implications in health and disease">blood sugar spike</a>. If it takes 3 oranges to make one glass of orange juice, would eating 3 oranges be just as easy as drinking one glass of orange juice?</p>
<p>Despite the fact that <a href="http://www.wolframalpha.com/input/?i=8+large+eggs" title="6 Large Eggs">6 large eggs</a> has the same amount of calories as <a href="http://www.wolframalpha.com/input/?i=2+glazed+doughnuts" title="2 Doughnuts">2 glazed doughnuts</a>, it is far more satiating to eat 6 large eggs.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>It takes almost <a href="https://fdc.nal.usda.gov/food-details/169098/nutrients">7 cups of orange juice</a> (784 calories) to reach the same fibre content of <a href="https://fdc.nal.usda.gov/food-details/169097/nutrients">1 orange</a> (62 calories).</p>
</blockquote>
<p>It has been hypothesized that the body craves nutrients and would overeat in order to fulfill nutritional requirements.</p>
<h3 id="excessive-salt-intake">Excessive Salt Intake</h3>
<p>Salt (sodium) is essential for human health, but too much of it can cause more problems than just high blood pressure.</p>
<ol>
<li><strong>Dehydration:</strong> Excessive salt intake causes the body to retain water, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409798/" title="Increased salt consumption induces body water conservation and decreases fluid intake">leading to dehydration</a>. This can trigger a physiological response in the body to increase thirst and appetite, potentially leading to overeating. Dehydration caused by high salt intake may also lower <a class="internal" href="#heart-rate-variability">heart rate variability</a> (HRV) by disrupting the balance of the nervous system, further stressing the cardiovascular system.</li>
<li><strong>Carbohydrates and Fructose:</strong> High salt intake may promote the conversion of glucose into fructose within the body. When carbohydrates are consumed alongside a high-salt diet, it can activate a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3140039/" title="The Role of Salt in the Pathogenesis of Fructose-Induced Hypertension">metabolic switch</a> that converts glucose to fructose. Fructose is linked to increased fat storage, insulin resistance, and metabolic disorders.</li>
<li><strong>Uric Acid and Fat Storage:</strong> The metabolism of fructose produces uric acid, which may activate a pathway that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352635/" title="Fructose and Uric Acid">encourages fat storage</a>. Elevated uric acid levels have been associated with obesity and metabolic syndrome, as this pathway signals the body to store energy as fat, preparing for periods of food scarcity.</li>
<li><strong>Fat and Metabolism:</strong> Dietary fat combined with high salt intake can exacerbate the above effects by slowing down metabolism and converting excess calories into body fat. This combination may lead to increased weight gain.</li>
</ol>
<p>Thus, excessive salt intake is clearly linked to the dangers of sugar, fat, and refined carbohydrates, contributing to hyperpalatability.</p>
<h3 id="hyperpalatability">Hyperpalatability</h3>
<p>What makes ultra-processed foods (UPFs) so successful (and addictive) is their hyperpalatability.</p>
<p>The combination of <a class="internal" href="#excessive-salt-intake">salt</a>, sugar, <a class="internal" href="#fats-bad">fat</a>, and white flour creates many of the most common hyperpalatable foods, often referred to as "<a href="http://en.wikipedia.org/wiki/Junk_food" title="Junk food">junk food</a>."</p>
<p>Hyperpalatable foods are designed to target the "bliss point," making you crave more salt, sugar, and fat, leading to a vicious cycle that more often than not, causes <a class="internal" href="#obesity">obesity</a>. Overconsumption of hyperpalatable foods can alter taste tolerance levels, causing foods that are extremely salty or sweet to become the new norm. Healthier individuals may find such foods overwhelmingly salty or sweet by comparison.</p>
<p>Sugar, devoid of nutrients and associated with <a class="internal" href="#addiction">addiction</a>, is a major concern in hyperpalatable foods.</p>
<h4>The Horsemen's Quadrant</h4>
<figure>
<img src="/img/hyperpalatability.webp" alt="Hyperpalatability Graph">
<figcaption><em>The Horsemen's Quadrant:</em> Unhealthy fats, sugars, and salt are problematic alone (e.g., through deep-fried foods, candy, or pop/soda), but when combined with flour, they create a range of ultra-processed foods specifically designed to be hyperpalatable and widely consumed.</figcaption>
</figure>
</div>
</section>
<section class="dynamic-load" data-section="meal-strategies">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#diets-and-cooking" title="Diets and Cooking" class="icon diet-3-3">Diets and Cooking</a></li>
<li>Meal Strategies</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="meal-strategies">Meal Strategies<a class="icon copy-link" href="#meal-strategies">Copy Link</a></h2>
<h3 id="when-to-eat">When to Eat</h3>
<blockquote class="quote">
Eat breakfast like a king, eat lunch like a prince, and eat dinner like a pauper.
<cite>Adelle Davis</cite>
</blockquote>
<p><strong>Importance:</strong> For weight management and metabolic control, <em>when</em> you eat is important, though <a href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=873508" title="Effect of the pattern of food intake on human energy metabolism">secondary</a> to <em>what</em> you eat and <em>how much</em> you eat. The body is efficient at partitioning and storing food energy and nutrients. For example, if you consume whole grains in the morning and legumes in the afternoon—both sources with different protein amino acid profiles—your body will still obtain the full range of essential amino acids it requires. However, protein, <a class="internal" href="#vitamins">vitamin C</a>, and the B-complex vitamins benefit from meal timing for optimization and <a class="internal" href="#enhancing-nutrient-absorption">bioabsorption</a>.</p>
<p><strong>Breakfast:</strong> <a href="https://pubmed.ncbi.nlm.nih.gov/21562233/" title="Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses">Breakfast is important</a> for <a href="https://pubmed.ncbi.nlm.nih.gov/32085933" title="Breakfast Skipping and Health Outcomes: An Umbrella Review">most people</a> because diet-induced thermogenesis (energy for digestion) is <a href="https://pubmed.ncbi.nlm.nih.gov/32073608/" title="Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals">2.5 times higher</a> in the morning than the evening.</p>
<p><strong>Taper Your Energy Intake:</strong> It is better to consume a larger portion of your calories earlier in the day, as this aligns with the body's natural circadian rhythms—metabolic and hormonal processes—which are more active in the morning. This can lead to better blood glucose control and may also contribute to <a href="https://pubmed.ncbi.nlm.nih.gov/31151228/" title="Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy">improved sleep consolidation</a> and overall metabolic outcomes.</p>
<p><strong>Dinner:</strong> Eating a late meal at night can elevate blood sugar levels and <a href="https://pubmed.ncbi.nlm.nih.gov/32525525/" title="Metabolic Effects of Late Dinner in Healthy Volunteers">reduce fat burning</a>. This occurs because the body has reduced insulin sensitivity and a slower metabolism in the evening, which may contribute to weight gain and promote obesity. Furthermore, when you are sleeping, the body should be resting, not digesting. Digesting late at night can decrease <a class="internal" href="#heart-rate-variability">HRV</a> and place the body under stress when it should be recovering.</p>
<p><strong>3 vs. 6 Meals in a Day:</strong> <a href="http://www.ncbi.nlm.nih.gov/pubmed/19943985" title="Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet">Three meals</a> a day is <a href="https://pubmed.ncbi.nlm.nih.gov/22719910/" title="Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males">recommended</a> over six. This is because constant eating (snacking or grazing) throughout the day can keep <a href="https://pubmed.ncbi.nlm.nih.gov/24838678/" title="Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes">insulin levels elevated</a>, potentially leading to insulin resistance over time. This is particularly true if the snacks are high in refined carbohydrates and sugars due to low fibre and high glucose content.
<p><strong>1 Big Meal in a Day:</strong> On the other extreme, consuming just one meal a day is not recommended, as it places significant stress on the body by requiring it to digest an entire day's worth of calories all at once. Even more so if eaten close to bedtime, which would significantly disrupt the sleep cycle. Additionally, this approach can lead to nutrient absorption issues, as the body may struggle to efficiently process all the essential proteins, vitamins, and minerals in one sitting.</p>
<p><strong>Portion Sizes:</strong> A diet high in whole food sources from both plants (fibre) and animals (protein) is <a class="internal" title="#optimal-satiety">naturally satiating</a>, allowing your body to respond to hunger and fullness cues. This means portion sizes don't need to be measured and calories don't need to be counted. However, if performance or weight goals are not being met, measuring portions with a <a href="/shop/#kitchenware" title="Kitchenware">food scale</a> and tracking calories with proper <a class="internal" href="#macronutrients">macronutrient ratios</a> is recommended.</p>
<p>Additionally, the timing of exercise is important, and <a class="internal" href="#fasting">fasting</a> has been shown to be beneficial.</p>
<h4 id="nutrition-timing">Nutrition Timing</h4>
<p>What you eat <a class="internal" href="#optimal-diets">matters more</a> than <a href="https://www.jospt.org/doi/10.2519/jospt.2018.0615" title="Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies">when</a> you eat. That said, there are optimization factors around intake. Do consider other interdependent factors such as exercise intensity, <a class="internal" href="#sleep">sleep</a>, <a class="internal" href="#hydration">hydration</a>, and <a class="internal" href="#fasting">fasting</a>.</p>
<ul>
<li><strong>Protein Intake:</strong> Protein intake is ideally consumed <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018950/" title="Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults">spread throughout</a> the day for multiple spikes of protein synthesis, with the focus on <em>total</em> <a class="internal" href="#protein-intake">protein intake</a>. The "anabolic window" for protein intake is traditionally between 30 minutes to 2 hours post-exercise, though current research has shown it can be as long as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/" title="Nutrient timing revisited: is there a post-exercise anabolic window?">several hours</a>.</li>
<li><strong>Protein Synthesis:</strong> To <a href="https://pubmed.ncbi.nlm.nih.gov/19057193/" title="Dietary protein recommendations and the prevention of sarcopenia">optimize muscle protein synthesis</a>, consume 25–30 grams of protein from a meal within a few hours after strength training. This could represent the highest protein intake of the day for muscle maintenance and growth.</li>
<li><strong>Optimal Performance:</strong> For peak performance, it is <a href="http://www.ncbi.nlm.nih.gov/pubmed/17095924" title="Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy">optimal</a> to consume sufficient carbohydrates (to replenish muscle glycogen) and protein (to repair muscle) both before <em>and</em> after a workout. Ideally, pre- and post-exercise meals should not be separated by more than <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/" title="Nutrient timing revisited: is there a post-exercise anabolic window?">3–4 hours</a>.</li>
<li><strong>Optimal Health:</strong> For metabolic health, including <a href="https://www.nature.com/articles/s41366-018-0215-x" title="https://www.nature.com/articles/s41366-018-0215-x">improved</a> insulin sensitivity and fat oxidation, exercising in a fasted state before a low-to-moderate intensity ~30 minute workout can be beneficial.</li>
<li><strong>Optimal Blood Sugar Management:</strong> For optimal blood glucose management, other than exercising in a fasted state, aim to exercise 30 minutes to 2 hours <a href="https://diabetesjournals.org/diabetes/article/71/Supplement_1/538-P/146296/538-P-Effects-of-Exercise-Timing-on-Glucometabolic" title="Effects of Exercise Timing on Glucometabolic Response">after a small meal</a>. If the meal is large, high in fat, or high in fibre, wait 2 or more hours before exercising.</li>
<li><strong>Post-Workout Intake:</strong> Consuming both protein and carbohydrates <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2206056/" title="Effects of ingesting protein with various forms of carbohydrate following resistance-exercise">after a workout</a> increases <a href="http://www.ncbi.nlm.nih.gov/pubmed/10331397" title="Insulin action on muscle protein kinetics and amino acid transport during recovery after resistance exercise">insulin levels</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/9390958/" title="Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women">muscle glycogen</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/17887813" title="Nutritional interventions to promote post-exercise muscle protein synthesis">protein synthesis</a>, and <a href="http://www.ncbi.nlm.nih.gov/pubmed/8175597" title="Dietary supplements affect the anabolic hormones after weight-training exercise">growth hormone</a>.</li>
<li><strong>Protein Shakes:</strong> Optionally, for a pre- or post-workout shake, you may consume protein powder in water. For prolonged exercise lasting for more than an hour, consider taking the shake with a <a href="http://www.ncbi.nlm.nih.gov/pubmed/8226443" title="Muscle glycogen storage after prolonged exercise">high glycemic-index</a> carbohydrate source such as a banana, maltodextrin, or dextrose. The high GI source quickly raises <a class="internal" href="#insulin">insulin levels</a> for optimal protein intake.</li>
<li><strong>Caffeine Boost:</strong> Coffee, especially when consumption is restricted to once a day, also provides a <a href="https://www.ncbi.nlm.nih.gov/pubmed/11583104" title="Caffeine and exercise: metabolism, endurance and performance">performance boost</a> due to the caffeine. Moderate intake will also be beneficial for performance.</li>
</ul>
<blockquote class="tip">
<h5>Tip</h5>
<p>Refer to the <a class="internal" href="#macronutrient-caloric-intake">macronutrient caloric intake table</a> for various goals and populations, or use the <a class="internal" href="#calorie-calculator">Calorie Calculator</a> and <a class="internal" href="#macronutrient-calculator">Macronutrient Calculator</a> to calculate your intake numbers.</p>
</blockquote>
<h3 id="cheat-meals">Cheat Meals</h3>
<p><strong>Pros and Cons:</strong> Cheat meals or occasional indulgences are <a href="http://www.t-nation.com/free_online_article/most_recent/in_defense_of_cheat_days" title="In defense of cheat days">encouraged</a>—with a caveat. Cheat meals reduce the chances of long term failure and serves positive psychological benefits since it is a break from structure and satisfies cravings. On the other hand, the short-term pleasure may be followed by undesirable mental and physical side effects, potentially creating a negative feedback loop that spirals into <a class="internal" href="#changing-habits">unhealthy habits</a>. This effect appears to be more prominent in individuals prone to <a class="internal" href="#addiction">addiction</a>. People who stick to a healthy diet as outlined in this site will become less tempted by junk food over time, especially when they understand the relationship between food and their own <a class="internal" href="#gut-microbiome">gut microbiome</a>.</p>
<p><strong>Indulge Smartly:</strong> Cheat meals are also known to undo a week's worth of proper diet because some cheat meals are abnormally high in calories. As long as you are mindful of your caloric intake and of any potential <a class="internal" href="#addiction">addictive behaviours</a>, have (almost) anything you want for a cheat meal.</p>
<p><strong>Occasionally on Occasions:</strong> One suggested way of enjoying a cheat meal is to coincide it with special occasions, such as Christmas, Diwali, Thanksgiving, Oktoberfest, your birthday, an anniversary, and so on.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I've enjoyed the occasional treat, which means a croissant, a burger, or a pint of Guinness. The rest of the time I follow the <a class="internal" href="#ssf-food-pyramid">recommended diet</a>. Mathematically, about 3% of my total calories come from cheat meals, an amount insignificant to my overarching goals. However, I do pay attention to my total calories so I don't go overboard on a single binge.</p>
</blockquote>
<h3 id="counting-calories">Counting Calories</h3>
<p>Unless you have specific physical and performance goals, or if you are on a diet regimen recommended by this site, it may be unnecessary to count calories since quality foods will control your hunger-satiety levels. Counting calories are also not required when <a class="internal" href="#protein-intake">protein intake</a> is <a href="http://www.ncbi.nlm.nih.gov/pubmed/18448177" title="Protein intake and energy balance">sufficient</a>.</p>
<p>However, for the purposes of losing or gaining weight and educating oneself, tracking calories may be helpful, especially for beginners.</p>
<p>Many people over- or underestimate the number of calories they consume daily. Counting calories can be a useful way to educate yourself about the <a class="internal" href="#optimal-energy-density">energy density</a> of various types of foods.</p>
<p>If you track calories and macronutrients, you gain awareness of the quality of the foods and drinks you consume. By gaining awareness, you are able to make better consumption choices and learn how to manage your weight.</p>
<h4>Tracking Sugar Intake</h4>
<blockquote>There are 4 grams of sugar in one teaspoon.</blockquote>
<p>The World Health Organization suggests <a href="http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/" title="WHO Sugar Guidelines">limiting your total sugar intake</a> to under 5% or under 25 grams (6.25 teaspoons) per day.</p>
<p>For reference, here are some products that go over the 5% daily recommendation:</p>
<table>
<thead>
<tr>
<th>Food/Drink</th>
<th>Sugar (g)</th>
<th>Teaspoons of Sugar</th>
</tr>
</thead>
<tbody>
<tr>
<td>1 can of Coca-Cola</td>
<td>39</td>
<td>9.75</td>
</tr>
<tr>
<td>1 bottle of Minute Maid Apple Juice</td>
<td>49</td>
<td>12.25</td>
</tr>
<tr>
<td>4 tbsp of Kraft barbecue sauce</td>
<td>26</td>
<td>6.5</td>
</tr>
<tr>
<td>1 Grande (medium) Starbucks Caramel Macchiato</td>
<td>33</td>
<td>8.25</td>
</tr>
<tr>
<td>1 cup of Yoplait yogurt</td>
<td>28</td>
<td>7</td>
</tr>
<tr>
<td>1 cup of granola</td>
<td>28</td>
<td>7</td>
</tr>
</tbody>
</table>
<h4 id="ssf-egg-standard"><span class="badge">SSF</span> Egg Standard</h4>
<p>The SSF Egg Standard is a simple method of portion control, particularly useful if you are trying to lose weight. It doesn't have to be the Egg Standard—it could also be the Potato or Apple Standard, as one egg has a similar calorie count to one medium potato or one medium apple.</p>
<p>Eggs are one of the most nutritious food sources on the planet, making them a good benchmark for this purpose. One large egg contains approximately 80 calories—or half a can of pop/soda. If you finish dinner and are considering dessert, calculate its calorie equivalent. For instance, a slice of cheesecake is around 260 calories. Using the Egg Standard, this is the caloric equivalent of just over three eggs. If the thought of eating three eggs feels too filling, then you might not actually have room for a whole slice.</p>
<p>The SSF Egg (or Baked Potato or Apple) Standard can be applied to any meal or drink to help regulate food choices. It's a simple and effective way to evaluate whether your options align with your health goals.</p>
<p>Here's a table with some examples to refer to:</p>
<table>
<thead>
<tr>
<th>Food/Drink</th>
<th>Calories</th>
<th>Large Eggs</th>
</tr>
</thead>
<tbody>
<tr>
<td>12 potato chips</td>
<td>160</td>
<td>2</td>
</tr>
<tr>
<td>1/2 cup ice cream</td>
<td>145</td>
<td>~2</td>
</tr>
<tr>
<td>1 chocolate bar</td>
<td>320</td>
<td>4</td>
</tr>
<tr>
<td>1 large mixed coffee drink</td>
<td>360</td>
<td>4.5</td>
</tr>
<tr>
<td>1 pint of beer</td>
<td>200</td>
<td>2.5</td>
</tr>
<tr>
<td>1 croissant</td>
<td>230</td>
<td>~3</td>
</tr>
</tbody>
</table>
</div>
</section>
<section class="dynamic-load" data-section="fasting">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#diets-and-cooking" title="Diets and Cooking" class="icon diet-3-3">Diets and Cooking</a></li>
<li>Fasting</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="fasting">Fasting <span class="badge red">M³ Model</span><a class="icon copy-link" href="#fasting">Copy Link</a></h2>
<h3 id="what-is-fasting">What is Fasting?</h3>
<div class="card">
<p>There are three types of fasting:</p>
<ol>
<li><strong>Time-Restricted Fasting (TRF):</strong> This involves eating all meals within a specific time window each day (e.g., an 10-hour eating window) and fasting for the remaining hours (e.g., 14 hours). Commonly referred to as "intermittent fasting." This is usually done daily.</li>
<li><strong>Fasting-Mimicking Diet (FMD):</strong> This is a specific dietary protocol designed to mimic the effects of fasting while still allowing limited food intake. It typically involves consuming very low-calorie, plant-based foods over the course of five days, simulating the metabolic effects of traditional fasting with <a class="internal" href="#fasting-mimicking-diet">significant health benefits</a>. FMD is done periodically, no more than once a month and typically around 3–4 times per year.</li>
<li><strong>Alternate-Day Fasting (ADF) or 5:2 Fasting:</strong> This method involves alternating between days of fasting and days of regular eating. On fasting days, either no food is consumed or calorie intake is significantly reduced (e.g., consuming only 500–600 calories). Variations include the 5:2 method, where fasting occurs two days per week and normal eating occurs on the remaining five days.</li>
</ol>
</div>
<blockquote class="caution">
<h5>Disclaimer</h5>
<p>Before attempting any kind of fast, consult with your physician. While fasting is generally safe for many people, it is not suitable for everyone, and clinical guidance may be necessary.</p>
</blockquote>
<blockquote class="recommendation">
<h5>Recommended Daily Fasting Duration</h5>
<p>Ideally <a href="https://www.fondazionevalterlongo.org/en/nutrition-to-slow-down-aging-and-prevent-diseases/" title="Nutrition to Slow Down Aging and Prevent Diseases">12</a>–<a href="https://english.elpais.com/science-tech/2022-11-08/can-intermittent-fasting-help-you-live-longer.html" title="Can Intermittent Fasting Help you Live Longer?">13</a> hours of daily fasting, and up to <a href="https://www.mdpi.com/2504-3900/91/1/120" title="Ten Hour Time-Restricted Eating (TRE) Is Associated with Improvements in Energy, Mood, Hunger and Weight">14</a> hours.</p>
<p>Fasting for 16 hours is acceptable for the short term (several months), but not recommended long term due to potential <a href="https://pubmed.ncbi.nlm.nih.gov/7461468/" title="Effects of fasting on the composition of gallbladder bile">gallbladder issues</a>.</p>
<p>Consuming breakfast is <a href="https://www.bmj.com/content/364/bmj.l42" title="Effect of breakfast on weight and energy intake">recommended</a> for most people, as <a href="https://pubmed.ncbi.nlm.nih.gov/28701389/" title="Meal Frequency and Timing Are Associated with Changes in Body Mass Index in Adventist Health Study 2">studies suggest</a> it may be beneficial for about 70-80% of the population.</p>
</blockquote>
<p>Intermittent fasting is a method of adjusting your eating schedule between two states: the fed state (the period of time during which you eat) and the fasted state (the period of time when you do not eat). This optimizes fat-burning periods when you're in the fat-loss phase, and minimizes fat accumulation during a bulk. This is due to the <a href="http://www.ncbi.nlm.nih.gov/pubmed/10837292" title="Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine">increase</a> in <a href="http://www.ncbi.nlm.nih.gov/pubmed/8172872" title="The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women">resting metabolism</a> by utilizing <a href="http://www.ncbi.nlm.nih.gov/pubmed/8263048" title="Brain metabolism during short-term starvation in humans">body fat for fuel</a>.</p>
<p>During the fed state, the body metabolizes the necessary food energy and nutrients.</p>
<p>You may drink water or consume extremely low-calorie beverages such as teas without sugar and black coffee during the fasted state. Otherwise, the fasted state breaks and you enter the fed state.</p>
<p><strong>Fasting is <em>not</em> the same as starving</strong>. Starvation does not occur until after about <a href="http://www.ncbi.nlm.nih.gov/books/NBK22414/" title="Food Intake and Starvation Induce Metabolic Changes">three days</a> of <em>zero</em> caloric intake or <em>prolonged</em> periods of caloric intake <a href="http://www.ncbi.nlm.nih.gov/pubmed/20368473" title="Low calorie dieting increases cortisol">below 1200 calories</a>. However, controlled fasting, such as a <a class="internal" href="#fasting-mimicking-diet">fasting-mimicking diet</a> that actually goes under 1200 calories, offers tremendous long-term benefits.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>While you are sleeping, you are actually fasting.</p>
</blockquote>
<h4>Training in a Fasted State</h4>
<p>Intermittent fasting does not necessarily cause <a href="http://www.ncbi.nlm.nih.gov/pubmed/19776143" title="Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism">muscle loss</a>. However, when training in zones 4 and 5 during a fasted state, it is important that you consume a protein-rich source (25–30 grams) within a few hours <a href="https://pubmed.ncbi.nlm.nih.gov/28698222" title="The effect of protein supplementation on resistance training-induced gains in muscle mass">after an anaerobic workout</a>. This is in order to counteract muscle breakdown and support protein synthesis.
<p>Consuming protein after exercise, even if it breaks the fast, does not undo the benefits gained from training in a fasted state. The initial (fasted) exercise period offers significant benefits, such as <a href="https://pubmed.ncbi.nlm.nih.gov/29315892/" title="Effects of fasted vs fed-state exercise on performance and post-exercise metabolism">improved fat oxidation and metabolic health</a>, while post-exercise nutrition is essential for recovery and <a href="https://pubmed.ncbi.nlm.nih.gov/29497353/" title="How much protein can the body use in a single meal for muscle-building?">muscle maintenance</a>. Overall, the balance of protein intake and exercise determines <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912997/" title="Efficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental?">muscle preservation</a>.</p>
<h3 id="benefits-of-fasting">Benefits of Fasting</h3>
<p>Intermittent fasting has been shown to have <strong>numerous long-term benefits</strong>. During the fasted state, it <a href="http://jcem.endojournals.org/content/74/4/757.abstract" title="Two days of fasting induced a 5-fold increase in the 24-h endogenous GH production rate">elevates</a> growth hormone levels, enhances <a href="http://www.ncbi.nlm.nih.gov/pubmed/15741046" title="Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems">cardiovascular health</a> by lowering blood pressure, and reduces the risk of <a href="http://www.cell.com/cell-metabolism/abstract/S1550-4131(12)00189-1" title="Intermittent fasting in a high-fat diet reduces metabolic diseases in mice">metabolic diseases</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/23582559" title="Effects of intermittent fasting on metabolism in men">inflammatory responses</a>. Additionally, it decreases the likelihood of <a href="http://www.ncbi.nlm.nih.gov/pubmed/10524500" title="Intermittent feeding and fasting reduces diabetes incidence in BB rats">diabetes</a> and improves <a class="internal" href="#mitochondria">mitochondrial function</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/15741046" title="Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems">insulin sensitivity</a>, which positively impacts both <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/" title="Chronic Intermittent Fasting Improves Cognitive Functions and Brain Structures in Mice">heart and brain health</a>.</p>
<p>Fasting has also been shown to slow the <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC156352/" title="Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake">rate of aging</a>, thereby <a href="http://www.jnutbio.com/article/S0955-2863(04)00261-X/abstract" title="Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems">extending human longevity and improving health</a>. It is an <strong>anti-aging protocol</strong>.</p>
<p>Intermittent fasting does not negatively affect <a href="http://www.ncbi.nlm.nih.gov/pubmed/18779282" title="A double-blind, placebo-controlled test of 2 d of calorie deprivation: effects on cognition, activity, sleep, and interstitial glucose concentrations">cognitive abilities or mood</a>. Adverse effects are typically associated with <a href="http://www.ncbi.nlm.nih.gov/pubmed/20368473" title="Low calorie dieting increases cortisol">starvation</a>.</p>
<p>Intermittent fasting, due to the potential for its neuroprotective effects, has been shown to <a href="http://www.sciencedirect.com/science/article/pii/S1568163706000523" title="Caloric restriction and intermittent fasting: Two potential diets for successful brain aging">reduce the risk</a> of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10413426/" title="Effects of intermittent fasting on cognitive health and Alzheimer’s disease">neurodegenerative diseases</a> such as <strong>Alzheimer's and Parkinson's</strong>.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>
Fasting has been practised for millennia across religions and cultures, including Christianity (Lent), Islam (Ramadan), Judaism (Yom Kippur), Hinduism (vrata), Jainism (spiritual purification), and within Indigenous traditions.
</p>
</blockquote>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>Intermittent fasting for 12–13 hours every day is fantastic. Simply avoid eating a few hours before bed and wait for a couple hours after waking up. That's it. Many people may not realize they've already been doing this intuitively, while others may need to give up the habit of snacking at night. It's the easiest method for weight management.</p>
</blockquote>
<h3 id="fasting-mimicking-diet">Fasting-Mimicking Diet <span class="badge red">M³ Model</span></h3>
<blockquote class="caution">
<h5>Disclaimer</h5>
<p>While most people do not experience adverse side effects, the Fasting-Mimicking Diet (FMD) may not be suitable for everyone, particularly individuals who are underweight, pregnant, over the age of 65, or have certain medical conditions. This plan is not recommended for those under 18. Before starting, consult your doctor or nutritionist, especially if you have pre-existing medical conditions or are taking medications.</p>
</blockquote>
<p><strong>What is FMD?:</strong> Developed by Dr. Valter Longo and his team over 30 years of research, the fasting-mimicking diet (FMD) involves periodically consuming very low-calorie, low-protein meals over a cycle of up to five days to mimic the effects of fasting. In today's environment of food abundance, many people unfortunately develop chronic insulin resistance, which can lead to diabetes. From an evolutionary standpoint, fasting was a natural and regular part of human life.</p>
<p><strong>Supercharging:</strong> Our ancestors frequently experienced periods of famine, drought, and long winters where food was scarce. These conditions led to metabolic adaptations, including changes in hormone levels, gene expression, and metabolic pathways, that have profound protective and <a href="https://pubmed.ncbi.nlm.nih.gov/26094889/" title="A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan">regenerative effects</a> on the body. Other than inducing deep ketosis as an energy source, stem cell activation, reduced inflammation, and improved insulin sensitivity, one significant process that gets triggered is autophagy, or "cellular cleaning," which is a cellular mechanism where cells break down and recycle their own components, including damaged organelles and proteins. Additionally, studies have shown that fasting can promote <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4102383/" title="Prolonged Fasting reduces IGF-1/PKA to promote hematopoietic stem cell-based regeneration and reverse immunosuppression">stem cell regeneration</a>, particularly in the immune system, where prolonged fasting has been observed to trigger stem cell-based regeneration of new immune cells, essentially "resetting" the immune system.</p>
<p><strong>Maximizing Nutrients:</strong> The FMD protocol prescribes consuming 1100–1200 calories on Day 1, while Days 2 to 5 require 700–800 calories within very specific macronutrient ranges. Protein is kept under 20 grams to help reduce IGF-1 and trigger autophagy. The diet emphasizes a variety of nutrient-dense foods that are also low in calories.</p>
<p><strong>Protein Restriction:</strong> Protein restriction, particularly of the amino acid methionine—which is especially abundant in red meat, fish, and egg whites—promotes autophagy through multiple mechanisms. Low protein intake reduces amino acid availability, signaling cells to break down existing proteins for necessary amino acids. It also lowers insulin-like growth factor 1 (IGF-1) levels, which normally suppress autophagy. Additionally, like calorie restriction, low protein intake inhibits mTOR, further promoting autophagy. These combined effects trigger the cell's self-cleaning process. Don't worry though, after a FMD cycle, the body enters a regenerative phase that can promote muscle regrowth and repair, potentially leading to <a href="https://pubmed.ncbi.nlm.nih.gov/26094889/" title="A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan">improved muscle regeneration</a>.</p>
<p><strong>Resilience Against Disease:</strong> Research on the fasting-mimicking diet has shown that it can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/" title="Fasting: Molecular Mechanisms and Clinical Applications">slow down aging</a> and help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/" title="Fasting, circadian rhythms, and time restricted feeding in healthy lifespan">prevent metabolic syndrome</a>. Measuring the <a class="internal" href="#biological-age">biological age</a> of participants before and after cycles of FMD has revealed that three five-day fasts per year can <a href="https://www.nature.com/articles/s41467-024-45260-9" title="Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk">reduce biological age</a> by 2.5 years relative to chronological age. Additionally, it can reverse or prevent <a href="https://pubmed.ncbi.nlm.nih.gov/30840912/" title="Caloric Restriction Mimetics against Age-Associated Disease">age-related chronic diseases</a> such as cardiovascular diseases, diabetes, Alzheimer's disease, and <a href="https://pubmed.ncbi.nlm.nih.gov/36646607/" title="Fasting and fasting mimicking diets in cancer prevention and therapy">cancer</a>.</p>
<p><strong>5-Day Cycle:</strong> The FMD is typically limited to five days per cycle for the maximum benefits. Exceeding the five-day duration will cause the body to enter a thrifty state, leading to a metabolic slowdown, increased cortisol levels, muscle loss, and greater efficiency at storing fat. The FMD can be done once a month for those dealing with diabetes and multiple metabolic disorders. For individuals who are pre-diabetic, once every three months is sufficient. For athletes and generally healthy individuals, doing the FMD once every six months can be beneficial.</p>
<p>This protocol is the closest thing we have to "nutritional medicine." The FMD also acts like a boot camp for nutrition education, helping you reset your metabolism, learn the importance of nutrient balance, and adopt healthier habits.</p>
<h4>Health Benefits of FMD</h4>
<ol>
<li><strong>Slowing Down Aging:</strong> By promoting cellular repair and regeneration.</li>
<li><strong>Preventing Metabolic Syndrome:</strong> Improve insulin sensitivity and reduce risk factors associated with metabolic syndrome.</li>
<li><strong>Cardiovascular Health:</strong> Improve cardiovascular health by lowering blood pressure, reducing cholesterol levels, and improving overall heart function.</li>
<li><strong>Diabetes Management:</strong> Improves insulin sensitivity and reduces inflammation, helping to prevent and manage diabetes.</li>
<li><strong>Neurodegenerative Diseases:</strong> Reduces the risk of neurodegenerative diseases like Alzheimer's by lowering oxidative stress and inflammation.</li>
<li><strong>Cancer Prevention and Therapy:</strong> Slows the growth of cancer cells and enhances the effects of traditional cancer treatments.</li>
<li><strong>Cellular Regeneration:</strong> Promotes autophagy (the body's way of cleaning out damaged cells) and stem cell-based regeneration, leading to cellular rejuvenation.</li>
<li><strong>Metabolic Health:</strong> Improves markers such as blood glucose, blood pressure, and cholesterol, enhancing overall metabolic health.</li>
<li><strong>Weight Loss:</strong> Often results in the reduction of excess fat, particularly abdominal (visceral) fat, contributing to weight loss.</li>
<li><strong>Longevity:</strong> Animal studies suggest that FMD has potential life-extending effects, likely due to its impact on metabolic and cellular processes.</li>
<li><strong>Inflammation Reduction:</strong> Lowers various inflammatory markers, contributing to reduced inflammation in the body.</li>
<li><strong>Cognitive Function:</strong> FMD has neuroprotective effects, improving cognitive function and potentially protecting against cognitive decline.</li>
<li><strong>Mindfulness:</strong> Smaller portions encourage slowing down and appreciating every bite of food. Extreme moderation in consumption cultivates gratitude and a healthier relationship with whole, nourishing foods.</li>
</ol>
<blockquote class="reading">
<h5>Further Reading</h5>
<p>Dr. Valter Longo's concepts and research findings on the FMD are detailed in his book, <a href="https://amzn.to/3ZazGrJ" title="The Longevity Diet by Dr. Valter Longo"><em>The Longevity Diet</em></a>.</p>
</blockquote>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I designed <a href="/shop/#plans" title="SSF FMD Plan">my plan</a> using Dr. Longo's guidelines, adhering to strict calorie limits, food choices, and macronutrient ratios. I also accounted for insulin and protein factors to maximise autophagy. For accuracy, the calculations were made down to 0.1 grams using the USDA database. On my first attempt with the FMD protocol, surprisingly, I did not feel hungry at all during the entire duration, however, I did experience fatigue during the first two days of transition. By the third day, I had incredible energy and mental sharpness. Along with lower blood pressure, my health vitals were my personal best: a low resting heart rate of 38 BPM and high HRV at 81 ms. Upon completion of the cycle, I notably lost body fat (partly water weight) and achieved incredible vascularity. After completing it, I quickly regained the lost weight, some of which was additional muscle. I plan to continue this protocol 2–3 times each year.</p>
<p><a class="cta icon shop" href="/shop/#plans">Buy the SSF FMD Plan</a></p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="kitchen-fundamentals">
<aside class="breadcrumb">
<ul>
<li><a href="#diet" title="Diet" class="icon diet">Diet</a></li>
<li><a href="#diets-and-cooking" title="Diets and Cooking" class="icon diet-3-3">Diets and Cooking</a></li>
<li>Kitchen Fundamentals</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="kitchen-fundamentals">Kitchen Fundamentals<a class="icon copy-link" href="#kitchen-fundamentals">Copy Link</a></h2>
<h3 id="why-cook">Why Cook?</h3>
<p><strong>Cooking is <em>mandatory</em> for a healthy lifestyle</strong>. Fast food and pre-cooked packages are of low quality, lacking nutrients and generally high in sugar, salt, and fats. They have replaced the time, effort, and skill required for cooking. Restaurants, while can be healthier in very <em>select</em> places, are expensive and often contain more salt and fat than needed. Going to a restaurant also requires time and effort.</p>
<p>The trade-off for grocery shopping, preparation, and cooking is that your <strong>diet, wallet, and health</strong> will save you money and buy you additional years of enjoyable living.</p>
<p>Pound for pound, buying food in bulk from places such as local markets, Costco, Amazon, and Trader Joe's is significantly cheaper than fast food in the long run. Not only are meal prepping and cooking useful and gratifying skills, they also allow you to make leftovers to save time, give yourself convenience by being at home, and if you wish to, make it easier to track calories. Refer to the <a href="/recipes/" title="Recipes">recipes</a> for optimal diet cooking ideas.</p>
<blockquote class="quote">Food tastes so much better after exertion.
<cite>Nassim Nicholas Taleb, <a href="https://amzn.to/40hiKAJ">Antifragile</a></cite>
</blockquote>
<p>By <a class="internal" href="#make-a-meal">creating your own meals</a> from whole foods, most of your fresh foods and cooked leftovers would end up being stocked in the fridge and freezer, with less stored in the pantry.</p>
<h3 id="on-a-budget">On a Budget</h3>
<p>Buying and cooking whole foods can be cheaper than McDonald's. Here are some tips:</p>
<ul>
<li><strong>Shop:</strong> No Frills, Costco, Trader Joe's, ethnic markets. Cost per gram is lower when food is purchased at a higher volume.</li>
<li><strong>Garden:</strong> Planting herbs, spices, vegetables, berries, and fruits can return amazing yields.</li>
<li><strong>Spices:</strong> Refill reusable spice containers with spices from bulk (e.g., Amazon, Costco, Bulk Barn).</li>
<li><strong>Animals:</strong> Large, whole packages of cuts that are inexpensive in your region. Choices include organ meat, game meat, beef, pork, poultry, or fish. Cut into portions and freeze in bags or containers. Initially expensive, but covers over several meals. Buying frozen in bulk is definitely an option.</li>
<li><strong>Vegetables:</strong> Frozen vegetables, in-season vegetables.</li>
<li><strong>Fruit:</strong> Frozen berries, in-season fruit.</li>
<li><strong>Carbohydrates:</strong> Potatoes, whole grains such as oats, barley, millet, rye, and brown rice.</li>
<li><strong>Protein:</strong> Eggs, <a href="shop/#supplements">whey/pea protein</a>.</li>
<li><strong>Fats:</strong> Eggs, extra virgin olive oil, camelina oil, high-oleic sunflower/safflower oil, canola oil.</li>
</ul>
<h3 id="cooking-essentials">Cooking Essentials</h3>
<h4>Cutting Board</h4>
<figure>
<img height="150" src="/img/cooking-cutting-board.svg" alt="Cutting Board">
</figure>
<p>Bamboo cutting boards are great at resisting moisture so that bacteria doesn't form. It's also strong enough to take on the sharpest of knives.</p>
<h4>Chef's Knife</h4>
<figure>
<img height="150" src="/img/cooking-chefs-knife.svg" alt="Chef's Knife">
</figure>
<p>One high quality chef's knife is all you need for all of your chopping. There will be a <em>lot</em> of chopping. Get a good knife sharpener that is designed for your Asian or your Western knife.</p>
<h4>Utensils</h4>
<figure>
<img height="150" src="/img/cooking-utensils.svg" alt="Utensils">
</figure>
<p>Essential utensils such as measuring cups and spoons help ensure your ingredients will fit the recipe at hand. Wooden spoons don't scratch up your cookware and don't conduct heat.</p>
<h4>Cookware</h4>
<figure>
<img height="150" src="/img/cooking-cookware.svg" alt="Cookware">
<img height="150" src="/img/cooking-instant-pot.svg" alt="Instant Pot">
</figure>
<p>In most cases, one large cast iron and a pressure cooker, good pot, or Dutch oven may be all that you need for the coming decades. Whatever you choose, make sure it works well with your stovetop and kitchen space.</p>
<h4>Cooktop</h4>
<figure>
<img height="150" src="/img/cooking-cooktop.svg" alt="Cooktop">
</figure>
<p>You likely already have an electric or gas stovetop, so you don't really need an induction oven. What's great about an induction oven is that it heats quickly, is easy to clean, and takes up little space. Note that induction ovens only work with cookware that contains iron such as cast iron, Dutch ovens, or some stainless steel.</p>
<h4>Other Cooking Items</h4>
<p>Very useful and convenient products include containers, mixing bowls, and a quality food scale, among others, which can help your food prepping needs.</p>
<p><a class="cta icon shop" href="/shop/#kitchenware">Shop Kitchenware</a></p>
<h3 id="power-of-spices">The Power of Spices</h3>
<blockquote class="quote">The spice must flow.
<cite>Frank Herbert, Dune</cite>
</blockquote>
<p>Spices are what can help guide people away from the typical Western diet—characterized by sweet, salty, fried, and doughy flavours—and back to a healthy balance of delicious, rich, and complex tastes: <em>savoury.</em></p>
<p>The more intact the spice, the better, as this gives you full control over the choices and proportions to create anything from simple to complex flavours, and forming the base for homemade sauces and seasonings. Many commercial sauces and dressings are high in sugar, calories, and often contain low-quality oils. By replacing these with alternatives, you can enhance the palatability of meals using low-calorie, <a href="http://www.ncbi.nlm.nih.gov/pubmed/24188307" title="Antioxidant potential of spices and their active constituents.">antioxidant-rich</a> spices and herbs, as well as salt, lemon juice, lime juice, and vinegar.</p>
<p>For example, seasoning sautéed broccoli with paprika, black pepper, and a pinch of salt can significantly transform its flavor. Adding healthy fats such as extra virgin olive oil can further improve its palatability while also improving nutrient absorption.</p>
<p>Some common spices and herbs used in various cuisines:</p>
<h4>Western Dishes</h4>
<ul class="no-bullet">
<li><strong>Herbs:</strong> Oregano, basil, thyme, sage, rosemary, parsley, dill, tarragon, marjoram, chives</li>
<li><strong>Spices:</strong> Salt, black pepper, paprika, cinnamon, nutmeg, allspice, bay leaf</li>
<li><strong>Powders:</strong> Onion powder, garlic powder, mustard powder</li>
</ul>
<h4>Eastern Dishes</h4>
<ul class="no-bullet">
<li><strong>General:</strong> Curry powder, ginger, cinnamon, nutmeg</li>
<li><strong>Indian/South Asian:</strong> Turmeric, cumin, coriander, cardamom, cloves, fenugreek, asafoetida (hing)</li>
<li><strong>East Asian:</strong> Star anise, five-spice powder, Sichuan peppercorn, white pepper</li>
<li><strong>Middle Eastern:</strong> Za'atar, sumac, saffron</li>
</ul>
<h4>Heat ("Spiciness")</h4>
<ul class="no-bullet">
<li><strong>Chili-based:</strong> Cayenne, chili powder, red pepper flakes, paprika (hot varieties)</li>
<li><strong>Other sources:</strong> Black pepper, white pepper, ginger, horseradish, wasabi, mustard</li>
</ul>
<h4>Flavouring</h4>
<ul class="no-bullet">
<li><strong>Aromatic Blends:</strong> Garam masala (Indian), Herbes de Provence (French), Italian seasoning, Chinese five-spice powder, Ras el hanout (North African), Berbere (Ethiopian), Za’atar (Middle Eastern), Advieh (Persian), Cajun Seasoning (American - Louisiana), Jerk Seasoning (Jamaican)</li>
<li><strong>Umami Enhancers:</strong> Nutritional yeast, dried mushroom powder, seaweed (nori, kombu), miso powder</li>
<li><strong>Sweet Spices:</strong> Cinnamon, nutmeg, allspice, cardamom, vanilla</li>
</ul>
<h3 id="make-a-meal">Make a Meal</h3>
<blockquote>Make all kinds of stir-fries, soups, and stews with this simple cooking method.</blockquote>
<p>Cooking can be a dauting task for most people, especially when making healthy meals. Fortunately, there is an easy way to create a wide variety of soup, stew, or stir-fry dishes using only four components:</p>
<ol>
<li>The Base</li>
<li>The Protein</li>
<li>The Stock</li>
<li>The Bulk</li>
</ol>
<p>All components are cooked on the stove using pots and pans, first separately and then combined. This method forms the basis of many dishes in the <a href="/recipes/" title="SSF Recipes">SSF Recipes</a>.</p>
<p>The preparation and cooking time is roughly equivalent to a round trip to a sit-down restaurant.</p>
<div class="row">
<div>
<h4 id="the-base">1. The Base</h4>
<figure>
<img height="150" src="/img/cooking-base.svg" alt="The Base">
</figure>
<p>Select three or four of the following aromatic bases and chop them into small, uniform pieces.</p>
<p>Add 1–2 tablespoons of oil or fat to a pre-heated pan or pot at medium heat for 5–7 minutes, stirring often.</p>
<p>The vegetables are finished when they appear tender and "sweaty."</p>
<ul>
<li>Onions, shallots, or scallions</li>
<li>Carrots</li>
<li>Celery</li>
<li>Garlic</li>
<li>Ginger</li>
<li>Bell peppers</li>
<li>Chili peppers</li>
<li>Tomatoes</li>
<li>Leeks</li>
<li>Lemongrass</li>
</ul>
</div>
<div>
<h4 id="the-meat">2. The Protein</h4>
<figure>
<img height="150" src="/img/cooking-meat.svg" alt="Protein Source">
</figure>
<p>Pick one or two types of animal cuts or legumes. Defrost if necessary.</p>
<p>Cut into pieces if not pre-cut. Add salt and any appropriate herbs, spices, and seasonings.</p>
<p>If cooking meat, pan-fry separately from your base with a small amount of oil or fat at medium heat until the meat is browned and properly cooked through. Tofu is also ideally cut into cubes and pan-fried separately.</p>
<p>If cooking from dried beans or chickpeas, ensure the beans were soaked overnight and rinsed thorougly. Canned beans and canned chickpeas can be cooked right away.</p>
<ul>
<li>Beans (black, kidney, navy, etc.)</li>
<li>Chickpeas</li>
<li>Lentils</li>
<li>Tofu (firm or extra-firm)</li>
<li>Fish</li>
<li>Shellfish</li>
<li>Beef</li>
<li>Chicken</li>
<li>Lamb</li>
<li>Pork</li>
<li>Venison</li>
</ul>
</div>
<div>
<h4 id="the-stock">3. The Liquid</h4>
<figure>
<img height="150" src="/img/cooking-stock.svg" alt="The Liquid">
</figure>
<p>Next, if making a stew or soup, pick a liquid, either water or broth, with optional additions such as dairy, wine, or beer. Use more water or broth if you are making a soup.</p>
<p>You may skip this step if making stir-fry.</p>
<ul>
<li>Water</li>
<li>Broth or liquid stock (vegetable, beef, or chicken)</li>
<li>Dairy (kefir, yogurt, coconut milk, or plant-based milk)</li>
<li>Wine</li>
<li>Beer</li>
</ul>
</div>
<div>
<h4 id="the-bulk">4. The Bulk</h4>
<figure>
<img height="150" src="/img/cooking-bulk.svg" alt="The Bulk">
</figure>
<p>Lastly, mix in the base, protein source, and liquid with one or two of the following complex carbohydrates, which can also include legumes. Noodles and pasta would be added only in the final 2–3 minutes of the cooking time.</p>
<ul>
<li>Pre-cooked or canned beans</li>
<li>Lentils (1 cup = 3 cups of water/broth)</li>
<li>Mushrooms</li>
<li>Vegetables (e.g., broccoli, cabbage, zucchini, eggplant, beetroot, etc.)
<li>Diced potatoes or sweet potatoes</li>
<li>Rice (1 cup = 2 cups of water/broth)</li>
<li>Quinoa (1 cup = 2 cups of water/broth)</li>
<li>Buckwheat/kasha (1 cup = 2 cups of water/broth)</li>
<li>Barley (1 cup = 3 cups of water/broth)</li>
<li>Pasta (cook separately in a pot until al dente)</li>
<li>Noodles (e.g., rice noodles, udon noodles)</li>
</ul>
<p>Add in salt, dry herbs, and spices.</p>
<p>Cook covered at simmering temperature (usually low) for about 30 minutes, stirring occasionally. In the last few minutes of cooking, you can any additional leafy greens such as spinach or kale if you desire.</p>
<p>After turning off the stove, you have the option of adding in fresh herbs, acids such as lemon or lime juice or vinegar, low-calorie seasonings such as hot sauce, soy sauce, or fish sauce, in order to enhance the flavour.</p>
</div>
</div>
<div class="row">
<div class="card">
<h5>Example 1</h5>
<ul class="no-bullet">
<li><em>Base: </em>Onion, garlic, carrots, celery</li>
<li><em>Protein: </em>Chicken</li>
<li><em>Stock: </em>Broth</li>
<li><em>Bulk: </em>Barley, broccoli, zucchini</li>
</ul>
<hr>
<ul class="no-bullet">
<li><em>Meal: </em>Chicken soup</li>
</ul>
</div>
<div class="card">
<h5>Example 2</h5>
<ul class="no-bullet">
<li><em>Base: </em>Onion, bell pepper, carrots, celery</li>
<li><em>Protein: </em>Pork sausage and shrimp</li>
<li><em>Stock: </em>Water</li>
<li><em>Bulk: </em>Quinoa</li>
</ul>
<hr>
<ul class="no-bullet">
<li><em>Meal: </em>Jambalaya</li>
</ul>
</div>
<div class="card">
<h5>Example 3</h5>
<ul class="no-bullet">
<li><em>Base: </em>Onion, carrots, tomatoes, garlic</li>
<li><em>Protein: </em>Fish</li>
<li><em>Stock: </em>Water</li>
<li><em>Bulk: </em>Potatoes, beans, beetroot</li>
</ul>
<hr>
<ul class="no-bullet">
<li><em>Meal: </em>Fish stew</li>
</ul>
</div>
<div class="card">
<h5>Example 4</h5>
<ul class="no-bullet">
<li><em>Base: </em>Onion, garlic, bell pepper, celery</li>
<li><em>Protein: </em>Black beans and kidney beans</li>
<li><em>Stock: </em>Vegetable broth</li>
<li><em>Bulk: </em>Rice, corn, zucchini</li>
</ul>
<hr>
<ul class="no-bullet">
<li><em>Meal: </em>Vegetarian chili</li>
</ul>
</div>
<div class="card">
<h5>Example 5</h5>
<ul class="no-bullet">
<li><em>Base: </em>Onion, scallions, garlic, ginger</li>
<li><em>Protein: </em>Tofu</li>
<li><em>Stock: </em>Vegetable broth</li>
<li><em>Bulk: </em>Rice noodles, bok choy, mushrooms</li>
</ul>
<hr>
<ul class="no-bullet">
<li><em>Meal: </em>Tofu noodle soup</li>
</ul>
</div>
</div>
<p><a class="cta icon recipes" href="/recipes">SSF Recipes</a></p>
</div>
</section>
<!-- END DIET -->
<!-- EXERCISE -->
<section class="main-section red">
<aside>
<h1 id="exercise" class="icon exercise-header category-title-link">Exercise</h1>
</aside>
<div>
<ul class="contents">
<li class="h4"><a href="#benefits-and-goals" title="Benefits and Goals" class="icon exercise-1-3">Benefits and Goals</a></li>
<li class="h4"><a href="#maximizing-results" title="Maximizing Results" class="icon exercise-2-3">Maximizing Results</a></li>
<li class="h4"><a href="#training-principles" title="Training Principles" class="icon exercise-3-3">Training Principles</a></li>
</ul>
</div>
</section>
<section class="exercise header">
<aside>
<a href="#exercise" title="Exercise">
<figure>
<figcaption class="icon exercise-header">Exercise</figcaption>
<img src="../img/benefits-and-goals.jpg">
</figure>
</a>
</aside>
<div>
<h1 id="benefits-and-goals" class="icon exercise-1-3">Benefits and Goals<a class="icon copy-link" href="#benefits-and-goals">Copy Link</a></h1>
<ul class="contents">
<li><a href="#benefits-of-exercise" title="Benefits of Exercise">Benefits of Exercise</a></li>
<li><a href="#training-goals" title="Training Goals">Training Goals</a></li>
<li><a href="#strength-and-cardio" title="Strength and Cardio">Strength and Cardio</a></li>
<li><a href="#physiques" title="Physiques">Physiques</a></li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="benefits-of-exercise">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#benefits-and-goals" title="Benefits and Goals" class="icon exercise-1-3">Benefits and Goals</a></li>
<li>Benefits of Exercise</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="benefits-of-exercise">Benefits of Exercise<a class="icon copy-link" href="#benefits-of-exercise">Copy Link</a></h2>
<blockquote class="icon quote">
Movement is a medicine for creating change in a person's physical, emotional, and mental states.
<cite>
Carol Welch-Baril
</cite>
</blockquote>
<h4>Acknowledging the Struggle to Exercise</h4>
<blockquote class="info">
<h5>Engineering Exercise</h5>
<p>Humans have transitioned from scaling up rocky hills to walking on hilly trails and eventually climbing stairs, with each stage still providing exercise benefits. In our modern world, however, we now use escalators and elevators, which provide minimal physical activity. We've shifted from being farmers, herders, and laborers to becoming desk-bound workers. We've entered an era of comfort and convenience where our environment is engineered to minimize movement and maximize comfort: sprawling road networks and free shipping instead of busy bike lanes and walking trails. This is why it's so strange to engineer exercise back into our lives through artificial constructs like the gym.</p>
<blockquote class="quote">Why would anyone run when they didn't have to?
<cite>A legendary 70-year-old barefoot marathon runner from the Tarahumara Native American tribe, who never actually trained for marathons. This highlights the modern disconnect from running as a necessity for survival. Excerpt from <a href="https://amzn.to/3OtUtk0">Exercised</a> by Daniel E. Lieberman.</cite>
</blockquote>
</blockquote>
<p><strong>What is Exercise?:</strong> Exercise means <em>movement</em>. Exercise can mean a walk in the park, tending the garden, cooking a meal, dancing at a club, a high-intensity sprint, or squatting with a heavy barbell. Aside from the fact that our bodies are designed to walk, run, jump, climb, carry, crawl, and lift, the intermittent stress from exercise significantly contributes to our overall <em>healthspan and happiness</em>.</p>
<p><strong>Decline of Movement:</strong> Exercise activates mechanisms that repair and enhance our body. However, we have quickly replaced common activities like hiking, biking to work, walking with friends, and preparing our own meals with prolonged, uninterrupted sitting: in cars, at desks, in front of the TV or computer, or at restaurants. At least we stand when we take the elevator. I jest, though opting for the stairs would be much better for us, even though most of us understandably try to avoid that option.</p>
<blockquote class="warning">
Sitting for prolonged, uninterrupted periods (i.e., over one hour at a time) significantly increases your <a href="https://pubmed.ncbi.nlm.nih.gov/25599350/" title="Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults">risk</a> of developing heart disease, cancer, and type 2 diabetes. The body interprets long periods of sitting as metabolic stagnation.
</blockquote>
<p><strong>Exercise and Evolution:</strong> It's not entirely our fault. Evolutionarily, we're wired to conserve energy rather than spend it. However, our bodies are designed for movement because in the past, we only moved when we had to—out of necessity. Hunting for food, gathering plants, climbing for honey, digging for tubers, and carrying jugs of water were all rooted in necessity.</p>
<p>We are not naturally motivated to exercise but motivated to seek food when we're hungry or water when we're thirsty. Modern conveniences, such as grocery stores and restaurants, have eliminated the need for physical effort. In today's technologically advanced society of comforts, the need for movement has largely disappeared. Instead of being driven by necessity, we now rely on the challenge of <a class="internal" href="#discipline">discipline</a>. Hopefully, a growing awareness of the immense benefits of exercise will become the driving motivation, along with our capability to make it <em>fun</em>.</p>
<p>Recognize that exercise is the free wonder drug we voluntarily swallow for at least 20–30 minutes, overcoming millennia of evolution that favored energy conservation—purely through willpower.</p>
<blockquote>
Our brain craves comfort, but our bodies were not designed for comfort.
</blockquote>
<h4>Mental and Physical Benefits</h4>
<blockquote class="quote">
Eating alone will not make a man well; he must also take exercise.
<cite>Hippocrates (460–377 BC)</cite>
</blockquote>
<p>Exercise has <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/" title="Exercise for mental health">numerous</a> <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/" title="Health benefits of physical activity: the evidence">mental and physical</a> <a href="http://bjsm.bmj.com/content/early/2009/09/29/bjsm.2009.065557.abstract" title="Even with no change in body weight, exercise provides benefits">benefits</a>.</p>
<p><strong>Fountain of Youth:</strong> Exercise enhances overall well-being and <a href="http://www.ncbi.nlm.nih.gov/pubmed/9545677" title="Physical fitness and psychological benefits of strength training in community dwelling older adults">quality of life</a>. It helps <a href="http://www.ncbi.nlm.nih.gov/pubmed/25970659" title="Movement-Based Behaviors and Leukocyte Telomere Length">preserve youthfulness</a> through autophagy ("cellular cleaning"), promotes regeneration and resilience by stimulating the <a href="https://pubmed.ncbi.nlm.nih.gov/18465444/" title="Exercise-induced stem cell activation and its implication for cardiovascular and skeletal muscle regeneration">release of stem cells</a> from our bone marrow, supporting <a href="http://www.ncbi.nlm.nih.gov/pubmed/23063021" title="Exercise and longevity">longevity</a>, and improves physical performance, balance, and mobility.</p>
<p><strong>Prevents Disease:</strong> Exercise reduces the risk of morbidity (illness) and mortality (death) through several mechanisms. It lowers LDL (“bad”) <a class="internal" href="#cholesterol">cholesterol</a> and triglycerides while raising HDL (“good”) cholesterol, which improves overall cardiovascular health. Exercise also enhances <a class="internal" href="#insulin">insulin</a> sensitivity, reduces blood pressure, and decreases <a class="internal" href="#inflammation">inflammation</a>, all of which lower the risk of chronic diseases and early death. Exercise increases the circulation of immune cells, such as <a href="https://pubmed.ncbi.nlm.nih.gov/17466596/" title="Keeping NK cells in highly regulated antiviral warfare">natural killer (NK) cells</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/33980586/" title="The CD8 + T Cell Noncytotoxic Antiviral Responses">T cells</a>, which help kill and eliminate viruses, including those that cause the common cold and COVID-19. Additionally, it improves vascular function, supporting healthier blood flow and arterial integrity.</p>
<p><strong>Mental Strength:</strong> These physical benefits contribute to improved mental health: confidence, resilience, better sleep quality, reduced stress, increased energy levels, and a stronger immune system. Regular physical activity can also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4000963/" title="Physical Exercise-Induced Adult Neurogenesis">enhance neurogenesis</a>, which improves learning, memory, and overall mental health.</p>
<p><strong>Staying Lean:</strong> Exercise also accelerates metabolism by burning body fat (adipose tissue) and lowering blood sugar (glucose) levels. Consistent exercise is one of the most effective ways to help <a href="https://pubmed.ncbi.nlm.nih.gov/12119991/" title="Does physical activity prevent weight gain"><em>prevent</em> weight gain</a>.</p>
<p>The mechanisms activated by exercise function like a <a href="https://pubmed.ncbi.nlm.nih.gov/22486393/" title="Exercise acts as a drug; the pharmacological benefits of exercise">miracle drug</a>. If all the benefits of exercise could be crammed into a pill, it would be the <strong>bestselling drug of all time</strong>.</p>
<blockquote class="quote">People don't die of old age, they die of neglect and inactivity.
<cite>Jack LaLanne</cite>
</blockquote>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Exercise increases glucose (blood sugar) uptake for energy rather than storage, with activated muscles soaking up glucose like a sponge. This process improves insulin sensitivity and <a href="https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes" title="The Importance of Exercise When You Have Diabetes">reduces the risk</a> of type 2 diabetes. This is why walking after a meal is often recommended.</p>
</blockquote>
<table>
<thead>
<tr>
<th><img class="icon h2" src="/img/mental.svg" alt="Mental">Mental Benefits</th>
<th><img class="icon h2" src="/img/physical.svg" alt="Physical">Physical Benefits</th>
<th>Result</th>
</tr>
</thead>
<tbody>
<tr>
<td>More energy</td>
<td>Less lethargy</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Improved fortitude</td>
<td>Improved resilience</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Better <a class="internal" href="#sleep">sleep</a></td>
<td>Better strength, stamina, and endurance</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Lower <a class="internal" href="#stress-and-mental-health">stress</a>, anxiety, and <a href="http://www.ncbi.nlm.nih.gov/pubmed/11273973" title="Benefits from aerobic exercise in patients with major depression">depression</a></td>
<td><a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069377" title="Longer Leukocyte Telomeres Are Associated with Ultra-Endurance Exercise">Slows down biological aging</a></td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Improved sharpness and alertness</td>
<td>Improved performance</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Boosted motivation and focus</td>
<td>Enhanced metabolic rate and calorie efficiency</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
<tr>
<td>Increased <a class="internal" href="#testosterone">testosterone</a></td>
<td>Improved libido and sexual ability</td>
<td><img class="icon h4" src="/img/smiley-big.svg" alt=":)"></td>
</tr>
<tr>
<td>Better tolerance to cortisol (stress hormone)</td>
<td>Stronger immune system, reduced cholesterol, and improved <a href="http://www.ncbi.nlm.nih.gov/pubmed/8248681" title="Cardiovascular benefits of improved exercise capacity">heart health</a></td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Releases <a class="internal" href="#irisin">irisin</a>, a fat-burning hormone</td>
<td>Weight reduction and management</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Enhanced neurogenesis (learning and memory)</td>
<td>Improved mobility</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Improved affirmation and <a class="internal" href="#body-image">confidence</a></td>
<td>Improved physical aesthetics</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Enhanced glucose absorption</td>
<td>Prevention of type 2 diabetes</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
<tr>
<td>Prevention or slowing of dementia</td>
<td>Stem cell release supporting tissue regeneration</td>
<td><img class="icon h4" src="/img/smiley.svg" alt=":)"></td>
</tr>
</tbody>
</table>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>I'm genetically prone to obesity and yet it's <em>too easy</em> for me to stay lean. Carve out an early morning run a few times a week before the day begins, ride a bike to and from work, strength train four times a week, and that gives me the ability to eat <em>huge</em> portions of (healthy) foods. Plus, I have the mental and physical energy to focus and complete tasks all day long.</p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="training-goals">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#benefits-and-goals" title="Benefits and Goals" class="icon exercise-1-3">Benefits and Goals</a></li>
<li>Training Goals</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="training-goals">Training Goals</h2>
<h3 id="specific-fitness-goals">Specific Fitness Goals</h3>
<p>There are many ways to improve your health and fitness. Choose a lifestyle or goal that you can enjoy and stick with at a comfortable level.</p>
<p>Here are some specific fitness goals:</p>
<ul class="no-bullet">
<li><strong>Health:</strong> <a class="internal" href="#anaerobic-training">Anaerobic</a> training, <a class="internal" href="#aerobic-training">aerobic</a> training, high-intensity interval training (HIIT), and circuit training.</li>
<li><strong>Sports:</strong> Basketball, football, hockey, rugby, volleyball, etc.</li>
<li><strong>Power:</strong> Olympic lifting, sprinting, and plyometrics.</li>
<li><strong>Strength:</strong> Heavy weight training.</li>
<li><strong>Aesthetics:</strong> Hypertrophy-specific weight training.</li>
<li><strong>Endurance:</strong> Moderate-intensity cardiorespiratory training, interval training.</li>
<li><strong>Flexibility:</strong> Stretches, yoga, pilates.</li>
<li><strong>Mind-Body and Balance:</strong> Yoga, Tai Chi.</li>
</ul>
<blockquote class="quote">The reason I exercise is for the quality of life I enjoy.
<cite>Kenneth H. Cooper</cite>
</blockquote>
<h4>Training Methods</h4>
<table>
<thead>
<tr>
<th>Training Type</th>
<th>Fitness Goal</th>
<th>Reps</th>
<th>Sets</th>
<th>Rest</th>
</tr>
</thead>
<tbody>
<tr>
<td>🏋️♂️ Power Lifting</td>
<td>Strength</td>
<td>1–5</td>
<td>3–5</td>
<td>2'–5'</td>
</tr>
<tr>
<td>💪 Bodybuilding (Strength)</td>
<td>Hypertrophy (Myofibrillar)</td>
<td>4–8</td>
<td>3–4</td>
<td>1'–3'</td>
</tr>
<tr>
<td>💪 Bodybuilding (Aesthetics)</td>
<td>Hypertrophy (Sarcoplasmic)</td>
<td>8–15</td>
<td>4–5</td>
<td>0.5'–1.5'</td>
</tr>
<tr>
<td>🔥 HIIT</td>
<td>Cardiovascular Fitness</td>
<td>20–40 sec (work)</td>
<td>4–10 (intervals)</td>
<td>1:1–1:3 ratio (work:rest)</td>
</tr>
<tr>
<td>🏃♂️ Cardiovascular</td>
<td>Endurance</td>
<td>15+</td>
<td>2–4</td>
<td>0.5'–1.5'</td>
</tr>
</tbody>
</table>
<section class="notes">
<p><strong>Note:</strong> The ' marker denotes time in minutes.</p>
</section>
<h4>Training Benefits</h4>
<table>
<thead>
<tr>
<th>Training Goal</th>
<th>Repetition Range</th>
<th>Fitness Goal</th>
<th>Examples</th>
</tr>
</thead>
<tbody>
<tr>
<td>🏋️♂️ Power</td>
<td>1–5</td>
<td>Strength, Explosiveness, Bone Health</td>
<td>Powerlifters, Strongmen, Olympic Weightlifters</td>
</tr>
<tr>
<td>💪 Hypertrophy (Muscle Building)</td>
<td>6–12</td>
<td>Muscle Growth, Strength, Aesthetics</td>
<td>Bodybuilders, Fitness Enthusiasts, Pro Athletes</td>
</tr>
<tr>
<td>🔥 HIIT</td>
<td>Varies (20–40 sec work)</td>
<td>Fat Loss, Cardiovascular Fitness, Efficiency</td>
<td>Sprinters, Athletes, Fitness Enthusiasts</td>
</tr>
<tr>
<td>🏃♂️ Muscular Endurance (Cross-Training)</td>
<td>12–20</td>
<td>Stamina, Muscular Endurance, Fat Loss</td>
<td>Athletes, Gymnasts, Military Training</td>
</tr>
<tr>
<td>🏃♂️ Cardiovascular (Aerobic)</td>
<td>Varies (Time-based)</td>
<td>Stamina, Fat Loss, Heart Health</td>
<td>Runners, Cyclists, Swimmers, Triathletes</td>
</tr>
</tbody>
</table>
<h4>Understanding Your Training Options</h4>
<p>We're all familiar with terms like "cardio" or "aerobic exercise," but resistance training—whether through hypertrophy-focused workouts, strength training, bodyweight exercises (calisthenics), or weight lifting—is just as important. It's one of the most effective ways to build muscle, increase strength, and enhance overall <a class="internal" href="#body-composition">body composition</a>. Plus, resistance training is time-efficient, delivering impressive results with as little as three 30-minute sessions per week.</p>
<p>That said, while resistance training excels in building muscle and strength, it doesn't provide the same cardiovascular (heart) and pulmonary (lungs) benefits as aerobic exercise. For optimal health and performance, it's essential to balance your fitness routine by combining both resistance and cardiovascular training.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>For two decades, I've primarily focused on resistance training, typically in vigorous-intensity 30-minute sessions four times a week. This approach has helped me maintain a body composition and level of leanness that I am satisfied with. In recent times, however, I've started incorporating cycling (for commuting) and trail running (30 minutes, 4–5 times per week) into my routine. Adding cardio has significantly enhanced my overall mental and physical health, improved my mood and well-being, and helped me maintain an incredibly lean physique.</p>
</blockquote>
<h3 id="for-beginners">For Beginners</h3>
<blockquote class="caution">
<h5>Disclaimer</h5>
<p>If you are a beginner, check with your doctor first before attempting any new workouts.</p>
</blockquote>
<p>With your doctor's clearance, before progressing to weight training or moderate to vigorous cardio, start with core <a class="internal" href="#gymnastics-bodyweight-training">bodyweight exercises</a> and light to moderate cardio. This is so your body can <a href="http://www.ncbi.nlm.nih.gov/pubmed/3057313" title="Neural adaptation to resistance training">adapt</a> to the <a href="http://www.ncbi.nlm.nih.gov/pubmed/16464122" title="Neural adaptations to resistive exercise">neurological</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/3067312" title="Physiological adaptations to resistance exercise">physiological</a> changes.</p>
<p>Beginner bodyweight exercises include bodyweight squats, push-ups, planks, bridges, and assisted chin-ups. Light to moderate cardio exercises include incline walking, stairs, and jogging. Always aim to take at least 4,000 steps per day and strive to reach 10,000 steps daily.</p>
<h4 id="its-never-too-late">It's Never Too Late</h4>
<p>No matter your age, you begin at your own unique physical baseline. With consistent effort, you can make tremendous improvements within weeks and months.</p>
<p>Beginners often experience the fastest and most noticeable progress, however, sustaining it requires continuous, consistent effort with gradual increases over time.</p>
<p>For those approaching middle age, staying physically active becomes even more crucial. A common misconception is that we should become less active as we age. In reality, staying active becomes increasingly important as we grow older for overall health and longevity.</p>
<h4 id="dont-be-a-hero">Don't Be a Hero</h4>
<p>Be the tortoise, not the hare. If you go all out on day one, you're more likely to quit, burn-out, or get injured.</p>
<p>Starting off with a sprint is not realistic—mentally, physically, or psychologically—just as it's impossible to go from skinny to buff overnight or from obese to lean in a single week. Physiological adaptation takes time. It occurs through progressive recovery and proper nutrition after challenging your body and mind. Start slow by lifting lighter weights, walking, and doing shorter workouts, then gradually increase each over time. You'll be surprised by the progress and accomplishments that come with consistency as the weeks and months go by.</p>
<h4>Make it Fun!</h4>
<p>Exercise is voluntary, and for beginners especially, the achiness, sweatiness, and discomfort can make it difficult to start or maintain—despite the health benefits. However, with persistence, <em>regular</em> physical activity can trigger the release of feel-good chemicals like dopamine and serotonin, along with the runner's high of endorphins and endocannabinoids. Additionally, changing the environment can help make exercise enjoyable: through playful competition or sports, running with a friend or two, joining social groups, learning how to dance to <a href="https://youtu.be/sOnqjkJTMaA?t=508" title="Michael Jackson's Thriller">Thriller</a>, combining exercise with TV, music, podcasts, or audiobooks, or enjoying a meditative hike or run through nature.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p><a href="http://www.bbc.com/news/magazine-18346128" title="75-year-old bodybuilding grandma">Ernestine Shepherd</a> of Baltimore, Maryland, started training at age 71 and became a competitive bodybuilder at 75. Similarly, New Yorker Claxton, <a href="https://youtu.be/g0GYBHD7KUQ" title="70-year-old shares calisthenics workout and Knowledge to stay forever young">who turned 70</a>, began calisthenics at 40 and has the physique of a 30-year-old.</p>
</blockquote>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>Exercise is an uncomfortable experience for a lot of us, especially when we make it as intense as possible. The key is to make exercise a routine, and an enjoyable one. Play music, listen to a podcast, treat it as a meditative experience. I immensely enjoy being out in nature by doing trail running at a nearby park. Instead of HIIT, I have fun with the <a href="https://en.wikipedia.org/wiki/Fartlek" title="Fartlek">Fartlek</a> ("speed play") protocol where I vary walking and running speeds at my own pace. Once you start the exercise, you'll be more likely to push through it. The aftereffects of exercise are immensely rewarding when the dopamine, norepinephrine, endorphins, and serotonin kick in.</p>
</blockquote>
<blockquote class="reading">
<h5>Further Reading</h5>
<p>For more examples of inspiring individuals on their fitness journeys and transformations, check out <a href="http://www.reddit.com/r/progresspics">/r/progresspics</a>.</p>
</blockquote>
<blockquote class="quote">We don't have to wait for a magic potion. We already have a proven treatment that profoundly protects our health: exercise.
<cite>Dr. Anthony L. Komaroff</cite>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="strength-and-cardio">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#benefits-and-goals" title="Benefits and Goals" class="icon exercise-1-3">Benefits and Goals</a></li>
<li>Strength and Cardio</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="strength-and-cardio">Strength and Cardio<a class="icon copy-link" href="#strength-and-cardio">Copy Link</a></h2>
<blockquote class="icon quote">
The human body is a machine which winds its own springs.
<cite>
Julien Offroy de la Mettrie (1709–1751), L'Homme Machine
</cite>
</blockquote>
<blockquote class="recommendation">
<h5>Recommendation</h5>
<p>Do both. Strength (anaerobic) and cardio (aerobic) provide different benefits.</p>
<p>💪 <strong>Strength training</strong> will build muscle, increase strength, improve power, boost metabolism, and promotes growth factors such as brain-derived neurotrophic factor (BDNF), which supports neurogenesis and brain health.</p>
<p>❤️ <strong>Cardio training</strong> will enhance cardiovascular (heart) health, increase endurance, burn fat, improve mood, and support immune function.
<p><a class="internal" href="#heart-rate-zones">Heart rate</a> <strong>Zone 2</strong> (cardio/aerobic) training will burn fatty adipose tissue and improve your mitochondrial functioning, while <strong>Zone 4–5</strong> (strength/anaerobic) training, in particular, high-intensity interval training (HIIT), will utilize carbohydrates via glucose, improve your VO₂ max, and lower your resting heart rate.</p>
<p>Aim for at least <strong>2.5 hours</strong> (150 minutes) of strength training and <strong>2.5 hours</strong> of cardio <strong>each week</strong> for optimal benefits. Beyond 5 hours (300 minutes) per type, the benefits tend to diminish.</p>
</blockquote>
<p><a class="internal" href="#aerobic-training"><strong>🏃♂️ Aerobic</strong></a> ("with oxygen") exercises include running, cycling, swimming, rowing, and brisk walking. These are generally considered <strong>moderate intensity</strong> (50–70% maximum heart rate), though they can become vigorous if performed at higher speeds or intensity (e.g., sprinting, <a href="https://en.wikipedia.org/wiki/Fartlek" title="Fartlek">Fartlek protocol</a>).</p>
<p><a class="internal" href="#anaerobic-training"><strong>🏋️♂️ Anaerobic</strong></a> ("without oxygen") exercises include weight lifting with barbells, dumbbells, kettlebells, and bodyweight resistance training, sprinting, high-intensity interval training (HIIT), and plyometrics. These are generally considered <strong>vigorous intensity</strong> (70–85% maximum heart rate), though the intensity can vary depending on the weight lifted, rest periods, and workout structure.</p>
<p><strong>🤾♂️ Sports</strong> often combine both elements of aerobic and anaerobic training, such as basketball, soccer, hockey, and tennis.</p>
<p><strong>Burning Fat and Building Muscle:</strong> While aerobic exercise is excellent for zone 2 fat burning, improving endurance, mitochondrial function, and oxygen consumption (<a class="internal" href="#vo2-max">VO<sup>2</sup> max</a>), it is <a href="http://articles.elitefts.com/training-articles/women-running-into-trouble/" title="Treadmill and results">not as <em>efficient</em></a> as <a class="internal" href="#anaerobic-training">anaerobic exercise</a> for burning fat or building muscle. For example, the physiques of Olympic athletes highlight this difference. Sprinters, who focus on anaerobic training, typically appear leaner and more muscular than marathon runners, despite spending less overall time exercising. Note, however, that exercise is more effective at <em>preventing</em> weight gain than at promoting weight loss, which is something diet is better suited to achieve.</p>
<p><strong>Best Approach:</strong> Incorporating both anaerobic and aerobic exercise into your weekly routine—either on alternating days or by combining them—enhances muscular endurance and heart health.</p>
<blockquote class="tip">
<h5>Tip</h5>
<p>If you find running boring, try trail running for a more engaging experience and the added benefit of being surrounded by nature. Cardio on a treadmill, rowing machine, or elliptical in front of the TV can be engaging. Fitness apps in virtual reality with a <a href="https://amzn.to/4gOocjN">VR headset</a> is becoming increasingly common. Commuting to work by bike is also an excellent way to motivate yourself to include cardiovascular exercise in your routine. If lifting weights feels monotonous, try bodyweight exercises (calisthenics), which can be equally effective for building strength and muscle.</p>
</blockquote>
<blockquote class="quote">Make exercise necessary and fun. Do mostly cardio, but also some weights. Some is better than none. Keep it up as you age.
<cite>Daniel E. Lieberman, <a href="https://amzn.to/3OtUtk0">Exercised</a></cite>
</blockquote>
<h3 id="anaerobic-training">Anaerobic Training <span class="badge red">M³ Model</span></h3>
<p>Anaerobic ("without oxygen") training includes various high-intensity activities that primarily rely on the body's anaerobic energy systems. This category encompasses resistance training, weightlifting, gymnastics, bodyweight exercises (such as calisthenics), sprints, high-intensity interval training (HIIT), and plyometrics. These types of training typically target the higher <a class="internal" href="#heart-rate-zones">heart rate zones</a>, specifically Zones 4 and 5, which are associated with higher intensity efforts where anaerobic metabolism predominates.</p>
<h4 id="weight-training">Weight Training</h4>
<p>While all kinds of physical activity provide <a class="internal" href="#benefits-of-exercise">health benefits</a>, weight (strength) training is one of the <a href="http://www.t-nation.com/readArticle.do?id=1526539" title="The hierarchy of fat loss">most effective</a> ways of <a href="http://biomedgerontology.oxfordjournals.org/content/52A/6/M352.short" title="A Single Bout of Concentric Resistance Exercise Increases Basal Metabolic Rate 48 Hours After Exercise in Healthy 59–77-year-old Men">increasing metabolism</a> for fat loss. It is also one of the most effective ways to strengthen your <a href="http://europepmc.org/abstract/MED/2671501" title="Neuromuscular and hormonal adaptations during strength and power training">muscles</a> and <a href="http://europepmc.org/abstract/med/9927006" title="The effects of progressive resistance training on bone density">bones</a> to protect your <a href="http://www.ncbi.nlm.nih.gov/pubmed/7990242" title="Effects of high-intensity strength training on multiple risk factors for osteoporotic fractures">joints</a>, and to also decrease the risk of <a title="Value of resistance training for the reduction of sports injuries" href="http://www.ncbi.nlm.nih.gov/pubmed/3633121">injury</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/16084803" title="The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus">disease</a>, including sarcopenia.</p>
<p>In addition to bodyweight-only exercises, weight training may also include – but is not limited to – the following equipment:</p>
<ul>
<li><a class="internal" href="#home-gym">Barbells</a></li>
<li><a class="internal" href="#home-gym">Cable machines</a></li>
<li><a class="internal" href="#home-gym">Dumbbells</a></li>
<li><a class="internal" href="#home-gym">Gymnastic rings</a></li>
<li>Kettlebells</li>
<li>Leverage machines</li>
<li><a class="internal" href="#home-gym">Pull-up bar</a></li>
<li>Resistance bands</li>
<li>Tires, sandbags, jugs of water, etc.</li>
</ul>
<h4 id="olympic-weightlifting">Olympic Weightlifting</h4>
<p>Other than the <a class="internal" href="#strength-training-exercises">Big Six Lifts</a>, Olympic lifts such as the <a href="http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html">power clean and jerk</a>, and the <a href="http://www.exrx.net/WeightExercises/OlympicLifts/Snatch.html">snatch</a> are fantastic full body exercises, although it requires practice and proper technique to perform correctly.</p>
<h4 id="gymnastics-bodyweight-training">Gymnastics and Bodyweight Training</h4>
<p>As an alternative or supplement to weight training, bodyweight (calisthenic) exercises can be performed for excellent results.</p>
<blockquote class="tip">
<h5>Tip</h5>
<p>Many bodyweight exercises do not require a gym. Exercises can be performed with little to no equipment.</p>
</blockquote>
<p>Bodyweight exercises without equipment include <a href="http://www.exrx.net/WeightExercises/PectoralSternal/BWPushup.html">push-ups</a>, <a href="http://www.exrx.net/WeightExercises/DeltoidAnterior/BWHandstandPressBench.html">handstand push-ups</a>, <a href="http://www.exrx.net/WeightExercises/Quadriceps/BWSingleLegSquat.html">pistol squats</a>, and <a href="http://www.exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html">planks</a>. With <a href="https://amzn.to/3A8tzdY">gymnastic rings</a>, simple to advanced chin-ups, rows, push-ups, and dips can be performed.</p>
<p>The difficulty level of each exercise can be modified by using leverage. For example, going from a standard push-up to a more challenging diamond push-up.</p>
<blockquote class="reading">
<h5>Further Reading</h5>
<p>Reddit's <a href="http://www.reddit.com/r/bodyweightfitness">/r/bodyweightfitness</a> has tons of resources on bodyweight fitness.</p>
</blockquote>
<h4 id="sprints-hiit-plyometrics">Sprints, HIIT, and Plyometrics</h4>
<blockquote class="caution">
<h5>Not for Beginners</h5>
<p>High-intensity cardiovascular training is not recommended for beginners. Focus first on building a solid base of medium-intensity cardio and foundational strength training before progressing to high-intensity workouts.</p>
</blockquote>
<p><strong>Unique Benefits:</strong> Sprints, high-intensity interval training (HIIT) and plyometrics are anaerobic (<a class="internal" href="#heart-rate-zones">heart rate zones</a> 4–5) activities similar to weight training, except it strongly relies on performance goals such as speed, agility, power, and coordination, as well as improving <a class="internal" href="#vo2-max">VO<sup>2</sup> max</a> and cardiovascular health.</p>
<p><strong>Scheduling it in:</strong> Sprints, HIIT, and plyometrics are high-intensity workouts, so combining them with weight training on the same day is generally not recommended due to the risk of injury or overtraining. Instead, these workouts can be performed during moderate-intensity cardio sessions or on rest days if your body is adapted to <a class="internal" href="#strength-training-exercises">higher levels of training</a>. If you wish to include sprinting alongside weight training, consider short, high-intensity interval sessions like <a href="http://www.tabatatraining.com/">Tabata</a> (20 seconds of intense effort followed by 10 seconds of rest for 4 minutes) or a single <a href="http://anabolicminds.com/forum/content/leptin-leanness-fasted-1492/" title="Leptin, fasting, and sprinting">30-second sprint</a> once or twice a week, such as during a run.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>You could have an intense workout in only 4 minutes by performing <a href="http://www.exrx.net/Aerobic/Exercises/BurpeeAdvanced.html" title="Burpees">burpees</a> with the <a href="http://www.tabatatraining.com/" title="Tabata Method">Tabata Method</a>.</p>
</blockquote>
<h3 id="aerobic-training">Aerobic Training <span class="badge red">M³ Model</span></h3>
<p>Aerobic ("with oxygen") training refers to all forms of cardiovascular activity, typically at medium intensity, that involve sustained movement. Classic examples include walking, running, hiking, cycling, and swimming.</p>
<p><strong>Vital Benefits:</strong> Aerobic training primarily targets <a class="internal" href="#heart-rate-zones">heart rate zones</a> 2 and 3, which are optimal for improving cardiovascular endurance, enhancing fat metabolism (fat burning), and boosting mitochondrial function (energy production in cells). It also enhances <a href="https://pubmed.ncbi.nlm.nih.gov/26175401/" title="NK cells and exercise: implications for cancer immunotherapy and survivorship">immune resilience</a> by temporarily increasing the circulation of immune cells, such as natural killer (NK) cells and T cells, particularly after moderate to vigorous aerobic activity. These benefits are sustained with regular training.</p>
<p><strong>Finding Balance:</strong> Cardiorespiratory training supports heart health and overall fitness. However, prolonged medium-intensity activity (e.g., marathon training) can increase <a href="https://pubmed.ncbi.nlm.nih.gov/3011836/" title="Increased cortisol production in women runners">cortisol levels</a>, which may contribute to muscle breakdown over time. To preserve muscle, medium-intensity cardiovascular sessions are typically best kept to around 30 minutes, as this helps minimize cortisol release. Interestingly, high-intensity interval training (HIIT) <a href="https://pubmed.ncbi.nlm.nih.gov/37360303/" title="High-intensity interval training prevents muscle mass loss">preserves</a> muscle mass <em>despite</em> <a href="https://pubmed.ncbi.nlm.nih.gov/18787373/" title="Exercise and circulating cortisol levels: the intensity threshold effect">raising</a> cortisol levels. Ultimately, it's about finding the right balance.</p>
<p>If you plan to combine cardio with strength training on the same day, it's crucial to ensure quality nutrition and sleep to regulate <a class="internal" href="#cortisol">cortisol levels</a> and reduce the risks of overtraining or injury.</p>
<p><strong>Beginners:</strong> While beginners should initially engage in light to moderate cardio (<a class="internal" href="#heart-rate-zones">heart rate zones</a> 1 and 2) to adapt to the neurological and physical demands, <a href="http://europepmc.org/abstract/MED/16377300" title="Comparison of cardioprotective benefits of vigorous versus moderate intensity aerobic exercise">greater cardioprotective benefits</a> are achieved from moderate to vigorous cardio (heart rate zones 3 and 4).</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Low-intensity steady-state cardio (<a href="http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html">LISS</a>), such as inclined walking on a treadmill, is an effective way to burn excess calories while preserving muscle mass during a cut. This is because lower intensity training, typically in heart rate zone 2, targets a higher percentage of the body's <a href="http://btc.montana.edu/olympics/nutrition/fuel06.html" title="When Is Each Fuel Used During Exercise?">fat stores for fuel</a>.</p>
</blockquote>
<h4 id="individual-training">Individual Cardio Training</h4>
<p>Common individual cardiorespiratory exercises include:</p>
<ul>
<li>Cycling</li>
<li>Dancing</li>
<li>Elliptical</li>
<li>Hiking</li>
<li>Jump Rope</li>
<li>Rowing</li>
<li>Road Running</li>
<li>Rucking</li>
<li>Sprints</li>
<li>Stairs</li>
<li>Stationary Bike</li>
<li>Swimming</li>
<li>Trail Running</li>
<li>Treadmill</li>
<li>Walking</li>
<li>Wall Climbing</li>
</ul>
<h4 id="group-training">Group Cardio Training</h4>
<p>Another popular type of fitness activity is group classes, which offer a social environment. Examples include:</p>
<ul>
<li>Boot Camp</li>
<li>Dance</li>
<li>Martial Arts</li>
<li>Pilates</li>
<li>Spinning</li>
<li>Tai Chi</li>
<li>Yoga</li>
<li>Zumba</li>
</ul>
<h4 id="sports">Sports</h4>
<p>Sports are one of the more fun, social, and engaging activities where many combine <a class="internal" href="#aerobic-training">aerobic</a> and <a class="internal" href="#anaerobic-training">anaerobic</a> aspects. Some examples include:</p>
<ul>
<li>Badminton</li>
<li>Basketball</li>
<li>Baseball</li>
<li>Boxing</li>
<li>Cricket</li>
<li>Cycling</li>
<li>Football</li>
<li>Hockey</li>
<li>Rugby</li>
<li>Soccer</li>
<li>Swimming</li>
<li>Skateboarding</li>
<li>Skiing/Snowboarding</li>
<li>Surfing</li>
<li>Tennis</li>
<li>Ultimate Frisbee</li>
<li>Volleyball</li>
<li>Wrestling</li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="physiques">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#benefits-and-goals" title="Benefits and Goals" class="icon exercise-1-3">Benefits and Goals</a></li>
<li>Physiques</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="physiques">Physiques<a class="icon copy-link" href="#physiques">Copy Link</a></h2>
<h3 id="body-appearance">Body Appearance</h3>
<p>Apart from genetics and bone structure, your body shape is largely determined by your leanness—specifically, the amount of muscle mass and subcutaneous fat you carry.</p>
<p>The type of exercise, duration, sets, repetitions, and weight resistance you perform over time determine your performance outcomes—and these results ultimately shape you physically. Achieving these milestones also requires proper sleep and quality nutrition.</p>
<h3 id="physiques-of-elite-athletes">Physiques of Elite Athletes</h3>
<p>Observe how the type of training affects the body composition of elite athletes and Olympians. Remember, while they train hard, they also follow a strict <a class="internal" href="#popular-diets">diet regimen</a>.</p>
<figure>
<img src="/img/comparing-olympians.webp" alt="Comparing Olympians">
<figcaption>Anaerobic athlete physiques: weightlifter, sprinter, gymnast. <br>Aerobic athlete physiques: triathlete, runner, cyclist.</figcaption>
</figure>
<h3 id="toning">Toning</h3>
<p>"Toning" is simply the end result from increased muscle mass and reduced body fat.</p>
<h3 id="six-pack-abs">Six Pack Abs</h3>
<p>Six-pack abs typically become visible around 10% body fat for men and 20% for women, with greater definition at even lower percentages.</p>
<p>Achieving a lower body fat percentage requires a strict calorie deficit combined with a quality diet.</p>
<p>The prominence of your abdominal muscles is influenced by both muscle development and genetics.</p>
<h3 id="female-physiques">Female Physiques</h3>
<p>Will women become big and bulky from lifting weights? Women are <em>extremely</em> unlikely to get big and bulky from strength training because they produce <a href="http://www.ncbi.nlm.nih.gov/pubmed/11991434" title="Testosterone deficiency in women">very little</a> <a class="internal" href="#testosterone">testosterone</a>, which is an important hormone for <a href="http://www.ncbi.nlm.nih.gov/pubmed/11255140" title="Exercise, protein metabolism, and muscle growth">muscle growth</a>.</p>
<p>Rather, lifting weights are <em>more likely</em> to help women slim down by boosting metabolism, leading to the coveted "<a class="internal" href="#toning">toned</a>" appearance when combined with proper nutrition.</p>
<p>Elite natural lifters such as <a href="http://www.google.ca/search?um=1&hl=en&authuser=0&tbm=isch&q=jennifer+nicole+lee" title="Image search for Jennifer Nicole Lee">Jennifer Nicole Lee</a>, <a href="http://www.google.ca/search?um=1&hl=en&authuser=0&tbm=isch&q=jamie+eason" title="Image search for Jamie Eason">Jamie Eason</a>, and <a href="http://www.google.ca/search?um=1&hl=en&authuser=0&tbm=isch&q=marzia+prince" title="Image search for Marzia Prince">Marzia Prince</a> are slender, lean, and "toned."</p>
<p>The lean yet <a href="http://www.google.ca/search?um=1&hl=en&authuser=0&tbm=isch&q=katka+kyptova" title="Image search for Katka Kyptova">big</a> and <a href="http://www.google.ca/search?um=1&hl=en&authuser=0&tbm=isch&q=ekaterina+gamagina" title="Image search for Ekaterina Gamagina">bulky</a> <a href="http://www.google.ca/search?um=1&hl=en&authuser=0&tbm=isch&q=heidi+vuorela" title="Image search for Heidi Vuorela">women</a> use steroids.</p>
</div>
</section>
<section class="exercise header">
<aside>
<a href="#exercise" title="Exercise">
<figure>
<figcaption class="icon exercise-header">Exercise</figcaption>
<img src="../img/maximizing-results.jpg">
</figure>
</a>
</aside>
<div>
<h1 id="maximizing-results" class="icon exercise-2-3">Maximizing Results<a class="icon copy-link" href="#maximizing-results">Copy Link</a></h1>
<ul class="contents">
<li><a href="#heart-rate-zones" title="Heart Rate Zones">Heart Rate Zones</a></li>
<li><a href="#vo2-max" title="VO₂ max">VO₂ max</a></li>
<li><a href="#building-muscle" title="Building Muscle">Building Muscle</a></li>
<li><a href="#realistic-expectations" title="Realistic Expectations">Realistic Expectations</a></li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="heart-rate-zones">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#maximizing-results" title="Maximizing Results" class="icon exercise-2-3">Maximizing Results</a></li>
<li>Heart Rate Zones</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="heart-rate-zones">Heart Rate Zones <span class="badge red">M³ Model</span><a class="icon copy-link" href="#heart-rate-zones">Copy Link</a></h2>
<blockquote class="info">
<h5>Note</h5>
<p>Heart rate zones are mainly used for <a class="internal" href="#strength-and-cardio">cardiovascular training</a>, including running, biking, swimming, and rowing, as they directly measure cardiovascular intensity and effort. These zones are typically defined as percentages (%) of your maximum heart rate (MHR) in beats per minute (BPM).</p>
</blockquote>
<blockquote class="info">
<h5>Measuring Heart Rate Zones</h5>
<p>Measuring your heart rate zone can be done through various methods and devices, including:</p>
<ul>
<li>Chest strap heart rate monitors like a Polar or Magene (most accurate)</li>
<li>Wearable devices such as Apple Watch, Garmin, Coros, or Fitbit</li>
<li>Built-in monitors on some gym equipment, such as treadmills, stationary bikes, etc. (least accurate)</li>
</ul>
<p>The <a class="internal" href="#heart-rate-zone-table">talk test</a>—i.e., how well you can talk during physical exertion—is a very reliable way to determine which heart rate zone you're in.</p>
</blockquote>
<h3 id="benefits-of-exercising-in-heart-rate-zones">Benefits of Exercising in Heart Rate Zones</h3>
<blockquote class="recommendation">
<h5>Recommendation</h5>
<p>For optimal performance, mitochondrial health, and peak fitness, aim for an 80/20 split between Zone 2 and Zones 4–5 in your exercise routine. For example, over the course of the week, for every 40 minutes spent in Zone 4, do 160 minutes in Zone 2. Zone 2 improves mitochondrial functioning, endurance, and fat burning while Zone 4–5 improves VO₂ max, lactate clearance, and anaerobic capacity.</p>
</blockquote>
<h4>Why Heart Rate Zones Matter</h4>
<p>When you exercise, your muscles need more oxygen and nutrients to keep up with the increased activity. To meet this demand, your heart pumps faster, increasing your heart rate. This delivers more oxygen-rich blood to your muscles, supporting their higher energy needs.</p>
<p>As a result, you burn more calories, body fat, and muscle glycogen stores. By regularly exercising, you improve cardiovascular health, emotional regulation, endurance, strength, and overall physical and mental well-being.</p>
<p>If you are a beginner, you may note that walking puts you in Zone 2. Over weeks, your mitochondrial functioning will improve where you'll be able to jog or run at Zone 2.</p>
<p>If you are a beginner, you may find that walking places you within Zone 2. As your aerobic capacity and mitochondrial efficiency improve over time by consistently training in Zone 2, you will gradually be able to jog and eventually run while remaining in Zone 2.</p>
<h4>Efficient Fat Burning</h4>
<p>Exercising in <strong>Zone 2</strong> is particularly effective for fat burning. At this intensity, the body primarily uses fat as a fuel source, which can help with weight loss and body composition improvement.</p>
<h4>Enhanced Mitochondrial Function</h4>
<p><a class="internal" href="#mitochondria">Mitochondria</a> are organelles, often referred to as the powerhouses of the cells. They produce energy from nutrients and regulate metabolism. Training in <strong>Zone 2</strong> stimulates the production of more mitochondria, enhancing endurance and overall energy levels. Zone 2 also optimizes mitochondrial function, enabling the body to generate more energy with less oxygen. This improved efficiency, in turn, boosts insulin sensitivity and reduces mitochondrial damage by lowering oxidative stress. These are key factors for longevity and overall health.</p>
<h4>Improved Cardiovascular Health</h4>
<p>Regularly training in heart rate zones, especially in the primary aerobic zone, <strong>Zone 2</strong> and to a lesser extent <strong>Zone 3</strong>, can significantly enhance cardiovascular health. This includes improving heart and lung function, lowering blood pressure, and reducing the risk of heart disease.</p>
<p>Zone 3, however is considered a "gray zone", as it does not trigger significant adaptive responses. It's less efficient than either Zone 2 (for building endurance) or Zones 4–5 (for high-intensity benefits).</p>
<p>Zones 1 and 2 are considered moderate intensity activities, while Zones 3 and 4 are considered vigorous intensity activities.</p>
<p>Ideally, when training your aerobic base, spend about 80% of your time in Zone 2.</p>
<h4>Increased Performance and Endurance</h4>
<p>Higher intensity zones, <strong>Zone 4</strong> and especially <strong>Zone 5</strong> improve the body's ability to handle lactic acid. This helps increase endurance and performance. This is particularly beneficial for athletes who need to sustain high levels of performance over extended periods.</p>
<p>Zones 4 and 5 will push your cardiovascular and respiratory systems to work near their capacity. This stimulates adaptations that improve your body's ability to uptake and use oxygen efficiently, which in turn improves your VO₂ max. This increase in VO₂ max is crucial for enhancing overall aerobic fitness and leads to a lower resting heart rate (RHR). A lower RHR is a powerful indicator of overall health including improved cardiovascular fitness and a healthier heart, as well as a reliable indicator of a restful night's sleep.</p>
<h4>Weekly Recommendations</h4>
<ul class="no-bullet">
<li><strong>Zone 1:</strong> 60–120 minutes (1–2 hours) per week</li>
<li><strong>Zone 2:</strong> 150–300 minutes (2.5–5 hours) per week, ideally 45–90 minutes per session to maximise mitochondrial biogenesis</li>
<li><strong>Zone 3:</strong> 30–60 minutes per week</li>
<li><strong>Zone 4:</strong> 20–40 minutes per week</li>
<li><strong>Zone 5:</strong> 10–20 minutes per week</li>
</ul>
<blockquote class="info">
<h5>Formula</h5>
<p><strong>Maximum Heart Rate (MHR):</strong> <code>220 - Age</code></p>
<p><em>Example:</em> If your age is 25, then 220 - 25 = 195 is your MHR</p>
</blockquote>
<h3 id="heart-rate-zone-table">Heart Rate Zone Table</h3>
<h4>Calculate Your Heart Rate Zones*</h4>
<label for="zonesAge"><strong>Age:</strong> </label>
<input class="tiny" type="number" id="zonesAge" min="1" max="120">
<br>
<label for="zonesRHR"><strong>RHR:</strong> </label>
<input class="tiny" type="number" id="zonesRHR" min="30" max="100"> <em>(Optional)</em>
<br>
<button onclick="calculateZones()">Calculate BPM</button>
<table>
<thead>
<tr>
<th>Zone</th>
<th>Difficulty</th>
<th>Purpose</th>
<th>Benefits</th>
<th>Activity</th>
</tr>
</thead>
<tbody>
<tr>
<td class="blue"><strong>Zone 1:</strong> 50–60% of MHR <input type="text" id="zone1" disabled></td>
<td>Very easy, can maintain a full conversation without any difficulty</td>
<td>Recovery and warm-up</td>
<td>Improves overall health and helps the body to recover after intense workouts</td>
<td>Walking</td>
</tr>
<tr>
<td class="green"><strong>Zone 2:</strong> 60–70% of MHR <input type="text" id="zone2" disabled></td>
<td>Easy, breathing slightly harder but still able to speak in complete sentences</td>
<td>Fat burning, aerobic base building, enhancing mitochondrial function and efficiency</td>
<td>Enhances endurance, helps in fat burning, and improves cardiovascular efficiency</td>
<td>Brisk walking, light jogging, comfortable cycling, moderate swimming</td>
</tr>
<tr>
<td class="yellow"><strong>Zone 3:</strong> 70–80% of MHR <input type="text" id="zone3" disabled></td>
<td>Moderate, conversation is possible but requires noticeable effort, shorter phrases preferred</td>
<td>Aerobic endurance</td>
<td>Improves cardiovascular fitness and increases aerobic capacity</td>
<td>Steady jogging, moderate cycling, fast swimming</td>
</tr>
<tr>
<td class="yellow-2"><strong>Zone 4:</strong> 80–90% of MHR <input type="text" id="zone4" disabled></td>
<td>Hard, breathing heavily, conversation is very difficult, only a few words at a time</td>
<td>Anaerobic endurance</td>
<td>Increases maximum performance capacity and improves lactate threshold</td>
<td>Running, fast cycling, swimming sprints</td>
</tr>
<tr>
<td class="red-2"><strong>Zone 5:</strong> 90–100% of MHR <input type="text" id="zone5" disabled></td>
<td>Very hard, maximum effort, conversation is impossible, focus entirely on breathing</td>
<td>Peak performance, VO<sup>2</sup> max</td>
<td>Builds speed and power, and increases the body's ability to handle high-intensity efforts</td>
<td>Sprinting, high-intensity interval training (HIIT)</td>
</tr>
</tbody>
</table>
<p class="caption"><strong>* Note:</strong> This table is designed for the average person with a <a class="internal" href="#resting-heart-rate">resting heart rate</a> (RHR) of 60–80 BPM. A lower (<60 BPM) RHR indicates a larger heart rate reserve (HRR) and better cardiovascular fitness, and so would result in <em>lower</em> BPM values within the heart rate zones.</p>
</div>
</section>
<section class="dynamic-load" data-section="vo2-max">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#maximizing-results" title="Maximizing Results" class="icon exercise-2-3">Maximizing Results</a></li>
<li>VO₂ max</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="vo2-max">VO₂ max <span class="badge red">M³ Model</span><a class="icon copy-link" href="#vo2-max">Copy Link</a></h2>
<blockquote class="info">
<h5>Note</h5>
<p>VO₂ max, or maximal oxygen uptake, is considered one of the most reliable predictors of longevity.</p>
<p>It measures the maximum amount of oxygen your body can utilize during intense exercise. At high intensities (Zone 5), it directly contributes to improving VO₂ max, while <a class="internal" href="#aerobic-training">aerobic training</a> plays a crucial role by enhancing oxygen utilization, cardiovascular adaptations, respiratory efficiency, and muscle endurance. Together, these adaptations lay the foundation for VO₂ max improvements and overall fitness.</p>
</blockquote>
<p>Improving and maintaining a high VO₂ max through regular aerobic exercise has numerous health benefits for cardiovascular health, physical performance, metabolic health, and mental well-being.</p>
<p>Conversely, a low VO₂ max is associated with significant health risks, such as increased cardiovascular disease risk, reduced physical capacity, metabolic health issues, and mental health concerns.</p>
<p>Regular physical activity is crucial for improving and maintaining a high VO₂ max and overall health.</p>
<h3 id="vo2-max-benefits">VO₂ max Benefits</h3>
<ul>
<li>❤️ A high VO₂ max indicates that the heart is more efficient at pumping blood and delivering oxygen to the muscles, reducing the risk of cardiovascular diseases such as heart attack and stroke.</li>
<li>❤️ Regular exercise that improves VO₂ max can help lower blood pressure and reduce strain on the heart.</li>
<li>🏃 Individuals with high VO₂ max can perform aerobic activities for longer periods without fatigue, enhancing athletic performance and overall stamina.</li>
<li>🏃 Higher VO₂ max levels contribute to better energy management and reduced fatigue during daily activities.</li>
<li>⚡️ A high VO₂ max is associated with better insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes.</li>
<li>⚡️ Higher aerobic capacity helps in burning more calories, aiding in weight loss and maintenance.</li>
<li>🧠 Regular aerobic exercise, which contributes to improvements in VO₂ max over time, is known to reduce stress and anxiety levels, contributing to better mental health.</li>
<li>🧠 Higher VO₂ max levels have been linked to improved cognitive function and a lower risk of neurodegenerative diseases.</li>
</ul>
<h3 id="resting-heart-rate">Resting Heart Rate</h3>
<p>Your resting heart rate (RHR), measured in beats per minute (BPM), is an indicator of overall cardiovascular health and fitness level. It can also serve as a good predictor of a restful night's sleep. A lower RHR, <strong>under 60 BPM</strong>, typically indicates better cardiovascular fitness and more efficient heart function, often seen in well-trained athletes. A higher RHR, <strong>over 100 BPM</strong>, is associated with an increased risk of cardiovascular diseases and other health problems.</p>
<h4>Measuring your RHR</h4>
<p>To measure your resting heart rate, you have two options:</p>
<ol>
<li>Through a wearable device, such as chest straps, wristbands, smartwatches, or smart rings.</li>
<li>Manual palpation (see next paragraph).</li>
</ol>
<p>To measure your RHR manually:</p>
<ol>
<li>Ensure that you are relaxed and seated or lying down.</li>
<li>Rest for at least five minutes before measuring your heart rate.</li>
<li>Place two fingers on the inner wrist, or on the side of your neck.</li>
<li>Press lightly until you feel a pulse.</li>
<li>Start a timer and count the number of beats for 60 seconds (or 30 seconds then double the number).</li>
</ol>
<p>This will give you the beats per minute (BPM) of your RHR.</p>
<h3 id="vo2-max-calculator">VO₂ max Calculator</h3>
<blockquote class="caution">
<h5>Limitations</h5>
<p>The Uth–Sørensen–Overgaard–Pedersen estimation uses the formula <code>VO₂ max = 15.3 × (HRmax/HRrest) ml/kg/min</code>. It provides an estimate of VO₂ max and may not be as accurate as direct measurement methods such as treadmill or cycle ergometer tests with gas analysis.</p>
</blockquote>
<blockquote class="info">
<h5>Resting Heart Rate</h5>
<p>You will need your <a class="internal" href="#resting-heart-rate">resting heart rate</a> value. This can be obtained manually (see "Measuring your RHR" above) or from a wearable device, such as an Apple Watch, Garmin device, FitBit, or a <a href="/shop/#biometrics" title="Shop for a Smart Ring">smart ring</a>.</p>
</blockquote>
<form name="vo2max_calc" class="calculator" id="vo2max-calculator">
<h3 id="vo2max_calc"><span class="badge">SSF</span> VO₂ max Calculator</h3>
<p>Age:</p>
<input class="tiny" type="text" id="vo2_age" name="vo2_age" maxlength="3" pattern="\d*" required aria-label="Age">
<p>Gender:</p>
<select class="tiny" id="vo2_gender" name="vo2_gender" required aria-label="Gender">
<option value="male">Male</option>
<option value="female">Female</option>
</select>
<p>Resting Heart Rate (BPM):</p>
<input class="tiny" type="number" id="vo2_restingHR" name="vo2_restingHR" required aria-label="Resting Heart Rate (BPM)">
<button type="button" onclick="calculateVO2max()">Get Result</button>
<div class="results">
<h5>Your VO₂ max is:</h5>
<input class="tiny" type="text" id="vo2_result" name="vo2_result" maxlength="4" aria-describedby="vo2_result" disabled>
<input type="text" id="vo2_category" name="vo2_category" aria-describedby="vo2_category" disabled>
</div>
</form>
<h4>Interpretation of VO₂ max Results</h4>
<table>
<thead>
<tr>
<th>Category</th>
<th>Men (mL/kg/min)</th>
<th>Women (mL/kg/min)</th>
</tr>
</thead>
<tbody>
<tr>
<td>Elite</td>
<td>Above 60</td>
<td>Above 50</td>
</tr>
<tr>
<td>Excellent</td>
<td>50–60</td>
<td>40–50</td>
</tr>
<tr>
<td>Good</td>
<td>45–50</td>
<td>35–40</td>
</tr>
<tr>
<td>Average</td>
<td>35–45</td>
<td>30–35</td>
</tr>
<tr>
<td>Below Average</td>
<td>30–35</td>
<td>25–30</td>
</tr>
<tr>
<td>Poor</td>
<td>Below 30</td>
<td>Below 25</td>
</tr>
</tbody>
</table>
</div>
</section>
<section class="dynamic-load" data-section="building-muscle">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#maximizing-results" title="Maximizing Results" class="icon exercise-2-3">Maximizing Results</a></li>
<li>Building Muscle</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="building-muscle">Building Muscle<a class="icon copy-link" href="#building-muscle">Copy Link</a></h2>
<blockquote>Building muscle requires a stimulus, such as lifting heavy weights or using your own body weight against gravity, to promote growth (hypertrophy). Without this stimulus, muscles will fail to grow and may even shrink (atrophy). Muscles are metabolically expensive, requiring a significant amount of calories to maintain.</blockquote>
<blockquote class="info">
<h5>Note</h5>
<p>Although cardio exercises can contribute to building strength in specific areas, <em>strength</em> and <em>muscle development</em> are primarily achieved through <a class="internal" href="#anaerobic-training">anaerobic training</a>. This type of training stimulates muscle hypertrophy, enhances muscle fibre recruitment, and promotes the release of growth hormones and testosterone.</p>
</blockquote>
<h3 id="the-laws-of-building-muscle">The Laws of Building Muscle</h3>
<ol>
<li><strong>Stimulus is Essential:</strong> Muscles grow in response to a stimulus that challenges them, such as resistance training (e.g., lifting weights or bodyweight exercises). Without this challenge, muscles have no reason to adapt or grow.</li>
<li><strong>Progressive Overload Drives Growth:</strong> The more challenging the stimulus—through increased intensity, weight, repetitions, or sets (collectively known as "volume")—the greater the response to growth. Over time, this requires <a class="internal" href="#progressive-overload-principle">progressive overload</a>, where the stimulus is gradually increased to continue driving adaptation.</li>
<li><strong>Recovery is Growth:</strong> During training, muscles develop microscopic tears. Recovery through rest allows these tears to repair and grow stronger. Without <a class="internal" href="#rest-and-recovery">proper recovery</a>, muscle growth is impaired, and overtraining can occur.</li>
<li><strong>Nutrition is Fuel:</strong> Adequate nutrition provides the <a class="internal" href="#nutrient-components">building blocks</a> (protein) and energy (calories) required to rebuild and grow muscles. Protein, carbohydrates, and healthy fats, along with <a class="internal" href="#hydration">hydration</a>, are crucial for optimal recovery and growth.</li>
<li><strong>Consistency for Adaptation:</strong> Muscle growth is a gradual process that requires consistent effort over time. Progressive overload depends on regularity. Irregular or infrequent training will limit progress, as the body needs regular stimuli to adapt and grow.</li>
<li><strong>Diminishing Returns:</strong> Muscle growth follows the principle of diminishing returns: progress is fastest for beginners but slows significantly as one approaches their <a class="internal" href="#maximum-muscular-potential">genetic potential</a>. While early gains ("newbie gains") come relatively easily, further growth requires progressively greater effort, precision, and patience. This plateau occurs because the body becomes more efficient and resistant to further adaptation over time.</li>
</ol>
<h4 id="muscle-building-tips">Muscle-Building Tips</h4>
<p>Combining carb sources such as pre-soaked (or fermented) and cooked barley, oats, and buckwheat with added fats such as nut butter, extra virgin olive oil, virgin coconut oil, or avocado oil are easy ways to add in extra calories.</p>
<p>Additionally, nuts and seeds, along with moderate- or <a class="internal" href="#fats">high-fat</a> dairy including unpasteurized cheese, kefir, and plain yogurt can be quickly consumed.</p>
<h3 id="progressive-overload-principle">Progressive Overload Principle <span class="badge red">M³ Model</span></h3>
<p>Progressive overload is the key to breaking plateaus and achieving continuous improvement. You begin with your unique baseline and build from there.</p>
<p>When you lift heavy weights, your muscles experience microscopic tears. <a class="internal" href="#weight-management">Sufficient</a> <a class="internal" href="#food-groups">quality food</a>, <a class="internal" href="#sleep">adequate sleep, and recovery</a> are crucial to repair these tears and facilitate muscle growth. As your muscle mass increases, you gain the ability to lift heavier weights or perform more repetitions, allowing you to further progress.</p>
<p>To push your body to new levels of strength, hypertrophy, or endurance, you must progressively increase the intensity of your workouts over time. Each week, aim to improve on the previous week's performance through gradual adaptation. This consistent progression is what leads to noticeable results in strength, size, and overall fitness.</p>
<p>You can progress in your workouts through various methods:</p>
<ul class="no-bullet">
<li>🏋️ ↑ Increase resistance weight</li>
<li>➫ ↑ Increase leverage</li>
<li>🔂 ↑ Increase repetitions</li>
<li>➕ ↑ Increase sets</li>
<li>🕰️ ↑ Increase exercise duration</li>
<li>⏱️ ↓ Decrease rest time</li>
</ul>
<blockquote class="tip">
<h5>Tip</h5>
<p>Calories are your fuel. But the quantity and quality matters.</p>
</blockquote>
<div class="card">
<h5>Example 1</h5>
<ul class="no-bullet">
<li><em>Week 1:</em> Exercise #1 at 20 lbs for 8 reps.</li>
<li><em>Week 2:</em> Exercise #1 at 20 lbs for 12 reps.</li>
</ul>
<p>Since you reached a personal maximum of 12 reps, increase your weight to 22.5 lbs or 25 lbs for Week 3.</p>
</div>
<div class="card">
<h5>Example 2</h5>
<ul class="no-bullet">
<li><em>Week 1:</em> Exercise #1 at 20 lbs for 12 reps.</li>
<li><em>Week 2:</em> Exercise #1 at 25 lbs for 6 reps.</li>
</ul>
<p>Since the exercise weight increased, the target goal is 25 lbs for 12 reps in the following week(s).</p>
</div>
<h4>Illustrative Examples of Progressive Overload</h4>
<figure>
<img src="/img/progressive-overload.webp" alt="Progressive Overload">
<figcaption>Resistance weight and volume increases over time</figcaption>
</figure>
<figure>
<img src="/img/progressive-overload-2.webp" alt="Progressive Overload">
<figcaption>Body composition changes over time, increasing strength while adjusting for diet</figcaption>
</figure>
<blockquote class="info">
<h5>Note</h5>
<p>While anaerobic exercise stimulates the growth of muscle and accelerates calorie burning, a proper diet is <a class="internal" href="#body-composition-factors">mainly the reason</a> why we can see our abs.</p>
</blockquote>
<h3 id="strength-standards">Strength Standards</h3>
<p>The weight you're able to lift at relative to your body weight will determine whether you are a beginner, novice, intermediate, advanced, or elite lifter.</p>
<p>The following <a href="http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html" title="ExRx Strength Standards">strength standards</a> calculator can calculate your strength levels for squat, deadlift, bench press, and overhead press, including your <a href="http://en.wikipedia.org/wiki/One-repetition_maximum" title="One-reptition maximum">one-repetition maximum</a> (1RM) and how many times your own body weight (BW) you can lift at.</p>
<form name="ss_calc" class="calculator">
<h3 id="strength-standards-calculator"><span class="badge">SSF</span> Strength Standards Calculator</h3>
<fieldset>
<legend>Gender</legend>
<label for="ss-male">
<input type="radio" name="sex" value="Male" id="ss-male" checked>
Male</label>
<label for="ss-female">
<input type="radio" name="sex" value="Female" id="ss-female">
Female</label>
</fieldset>
<fieldset>
<legend>Weight metric in</legend>
<label for="ss-lbs">
<input type="radio" name="weight" value="Male" id="ss-lbs" checked>
lbs</label>
<label for="ss-kg">
<input type="radio" name="weight" value="Female" id="ss-kg">
kg</label>
</fieldset>
<p>Body weight</p>
<input type="text" class="tiny" name="bodyweight" maxlength="4" id="bodyweight">
<p>You can lift</p>
<label for="lift">
<input type="text" class="tiny" name="lift" maxlength="4" id="lift">
weight in</label>
<label for="reps">
<input type="text" class="tiny" name="reps" maxlength="4" id="reps">
reps</label>
<p>Exercise to assess</p>
<select name="exercise" id="ss-exercise">
<option value="squat">Squat</option>
<option value="deadlift">Deadlift</option>
<option value="bench">Bench Press</option>
<option value="press">Overhead Press</option>
</select>
<button name="Get Result" type="button" onclick="get_ss()">Get Result</button>
<div class="results">
<h5>Your 1RM</h5>
<input type="text" name="result_1rm" maxlength="4" aria-describedby="result_1rm" disabled>
<h5>You can lift</h5>
<input type="text" name="result_bwx" maxlength="4" aria-describedby="result_bwx" disabled>
<h5>Your level</h5>
<input type="text" name="result_level" maxlength="4" aria-describedby="result_level" disabled>
</div>
</form>
<h4 id="maximum-muscular-potential">Maximum Muscular Potential</h4>
<p>Beginner lifters will see the greatest muscular gains while experienced lifters will see the least over the span of a few years of consistent, progressive lifting. This is because of diminishing returns as the human body approaches their muscular genetic limit. Understand that reaching this level is <em>extremely</em> difficult and requires 100% dedication to strict nutritional discipline and time in the gym. This limit can be overridden by drugs, which is <em>not</em> recommended.</p>
<p>A commonly referenced formula for assessing maximum muscular genetic potential is the FFMI (Fat-Free Mass Index), which is similar to the Body Mass Index (BMI) but accounts for lean body mass. A DEXA scan is required to measure lean body mass.</p>
<blockquote class="info">
<h5>Formula</h5>
<p>FFMI = (Fat-Free Mass (kg)) / Height (m)<sup>2</sup></p>
<p><em>Example:</em> If someone's fat-free mass is 70 kg (154 lbs) and their height is 1.78 meters (5'10"), their FFMI would be:</p>
<p>FFMI = (70 kg) / (1.78 m)<sup>2</sup></p>
<p>FFMI = 70 / (1.78 × 1.78)</p>
<p>FFMI = 70 / 3.17 = <strong>22.08</strong></p>
</blockquote>
<table>
<thead>
<tr>
<th>Fitness Level</th>
<th>Male FFMI</th>
<th>Female FFMI</th>
</tr>
</thead>
<tbody>
<tr>
<td>Untrained</td>
<td>18-20</td>
<td>16-18</td>
</tr>
<tr>
<td>Trained</td>
<td>20-22</td>
<td>18-20</td>
</tr>
<tr>
<td>Highly Trained</td>
<td>22-25</td>
<td>20-22</td>
</tr>
<tr>
<td>Maximum Genetic Limit (Natural)</td>
<td>25-26</td>
<td>22-23</td>
</tr>
</tbody>
</table>
<p>For rough estimates, the following table shows the maximum muscular potential of both sexes at total body weight, based on Dr. Casey Butt's model. This table assumes men at 10% body fat and women at 20% body fat, with an average height for men at 5'10" (178 cm) and for women at 5'5" (165 cm).</p>
<table>
<thead>
<tr>
<th>Age Range</th>
<th>Men (kg)</th>
<th>Men (lbs)</th>
<th>Women (kg)</th>
<th>Women (lbs)</th>
</tr>
</thead>
<tbody>
<tr>
<td>18–25</td>
<td>92–100</td>
<td>202–220</td>
<td>70–78</td>
<td>154–172</td>
</tr>
<tr>
<td>26–35</td>
<td>90–98</td>
<td>198–216</td>
<td>68–76</td>
<td>150–167</td>
</tr>
<tr>
<td>36–45</td>
<td>88–95</td>
<td>194–209</td>
<td>67–74</td>
<td>148–163</td>
</tr>
<tr>
<td>46–55</td>
<td>84–92</td>
<td>185–202</td>
<td>65–72</td>
<td>143–159</td>
</tr>
<tr>
<td>56–65</td>
<td>81–89</td>
<td>179–196</td>
<td>62–70</td>
<td>137–154</td>
</tr>
<tr>
<td>65+</td>
<td>77–84</td>
<td>170–185</td>
<td>60–67</td>
<td>132–148</td>
</tr>
</tbody>
</table>
</div>
</section>
<section class="dynamic-load" data-section="realistic-expectations">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#maximizing-results" title="Maximizing Results" class="icon exercise-2-3">Maximizing Results</a></li>
<li>Realistic Expectations</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="realistic-expectations">Realistic Expectations<a class="icon copy-link" href="#realistic-expectations">Copy Link</a></h2>
<h3 id="weekly-expectations">Weekly Expectations</h3>
<p>With a strict diet and training regimen without drugs or surgery, you can build up to <a href="https://pubmed.ncbi.nlm.nih.gov/16424293/" title="Six-week improvements in muscle mass and strength during androgen therapy in older men">roughly 0.5 lbs</a> of muscle per week or burn 2 lbs of fat per week for the average person.</p>
<p>On a 500 calorie deficit per day with an ideal diet with an average body type, you can burn 1 lb of fat in a week (7 days × 500 calories = 3500 calories = 1 lb of fat). You can also lose an additional 1 lb of fat through exercise and its associated metabolic processes.</p>
<p>While this may be discouraging to some looking for quicker results, nonetheless the results can be substantial: In three months, an individual could build almost 6.5 lbs of lean muscle mass or burn 26 lbs of fat, respectively. In only one year, that could yield a remarkable physical transformation.</p>
<p>When being consistent with a good lifestyle and applying the progressive overload principle, results will follow.</p>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>Burning off fat is substantially faster than putting on muscle. It would be typical to spend a full year bulking and only a few months of the fat-loss phase. Nowadays, I only do a body recomposition ("maintenance") because I find the slow and steady method healthier and easier.</p>
</blockquote>
<h3 id="exercise-frequency">Exercise Frequency</h3>
<p>Experts <a href="http://www.ncbi.nlm.nih.gov/pubmed/17762377" title="Physical activity and public health: updated recommendation for adults">recommend</a> that every person exercise either at:</p>
<ul>
<li><strong>Moderate intensity</strong> 5 times a week or more for a minimum of 30 minutes (150 minutes/week).</li>
<li><strong>Vigorous intensity</strong> 3 times a week or more for a minimum of 20 minutes (60 minutes/week).</li>
</ul>
<blockquote class="question">
<h5>Did you know?</h5>
<p>One-hour workouts, three times a week, are just 1.8% of our time.</p>
</blockquote>
<h3 id="tracking-progress">Tracking Progress</h3>
<p>Tracking your fitness progress by writing down your exercise results, or using an app such as <a href="http://www.strongapp.me/">Strong</a> will help you attain measurable progress on a weekly basis.</p>
<h3 id="human-limitations">Human Limitations</h3>
<p>The human body is an amazing machine capable of adapting to all kinds of challenges, but we also have to be aware of existing trade-offs.</p>
<p>If you are lifting a weight that is heavy, but not too heavy to do some number of repetitions, there is a limit to how many repetitions you can do within that duration.</p>
<p>There is an interdependent balance between our abilities and limitations, mentally and physically.</p>
<table>
<thead>
<tr>
<th>Duration</th>
<th class="text-right">Ability</th>
<th>↔</th>
<th>Limitation</th>
</tr>
</thead>
<tbody>
<tr>
<td><strong>Exercise</strong></td>
<td class="text-right">Repetitions</td>
<td>↔</td>
<td>Weight Resistance</td>
</tr>
<tr>
<td><strong>Workout</strong></td>
<td class="text-right">Duration of Rest</td>
<td>↔</td>
<td>Intensity of Movement</td>
</tr>
<tr>
<td><strong>Day</strong></td>
<td class="text-right">Workout Duration</td>
<td>↔</td>
<td>Physiological Capability</td>
</tr>
<tr>
<td><strong>Week</strong></td>
<td class="text-right">Workout Frequency</td>
<td>↔</td>
<td>Recovery Time</td>
</tr>
</tbody>
</table>
<h3 id="fat-burning">Fat Burning</h3>
<p>Diet may be king, but pairing diet with exercise is absolutely essential. Observe why exercise accelerates and compounds fat burning:</p>
<ol>
<li>A single high-intensity workout uses up calories.</li>
<li>That high-intensity workout gives metabolic and hormonal benefits for up to 48 hours.</li>
<li>Energy (calories) is required to repair and build muscle.</li>
<li>Increased muscle mass means more food energy requirements (calories) to maintain that new muscle mass.</li>
</ol>
<p>Essentially, when combined with exercise, you could potentially eat a few hundred extra calories per day just to maintain your body weight!</p>
<p>Of course, you can get excellent exercise through sports, swimming, or climbing, among many others, but when it comes to the trade-off between results and time, high-intensity resistance training or high-intensity interval training gives you the best value.</p>
</div>
</section>
<section class="exercise header">
<aside>
<a href="#exercise" title="Exercise">
<figure>
<figcaption class="icon exercise-header">Exercise</figcaption>
<img src="../img/training-principles.jpg">
</figure>
</a>
</aside>
<div>
<h1 id="training-principles" class="icon exercise-3-3">Training Principles<a class="icon copy-link" href="#training-principles">Copy Link</a></h1>
<ul class="contents">
<li><a href="#workout-environment" title="Workout Environment">Workout Environment</a></li>
<li><a href="#form-and-safety" title="Form and Safety">Form and Safety</a></li>
<li><a href="#strength-training-exercises" title="Strength Training Exercises">Strength Training Exercises</a></li>
</ul>
</div>
</section>
<section class="dynamic-load" data-section="workout-environment">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#training-principles" title="Training Principles" class="icon exercise-3-3">Training Principles</a></li>
<li>Workout Environment</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="workout-environment">Workout Environment<a class="icon copy-link" href="#workout-environment">Copy Link</a></h2>
<h3 id="home-gym">Home Gym</h3>
<p>If you are comfortable working out alone, a home gym is a convenient and excellent long-term financial investment. The recommendations below are all that are necessary to build an effective, quality home gym where you can perform many exercises, including the <a class="internal" href="#the-big-six-lifts">Big Six Lifts</a>.</p>
<p><a class="cta icon shop" href="/shop/#home-gym">Build Your Home Gym</a></p>
<h3 id="gym-memberships">Gym Memberships</h3>
<p>Gym memberships are useful for accessing equipment that you don't have at home. Some people may feel motivated to work out with other people, however it's low-cost only in the short term.</p>
<h4>Personal Trainers</h4>
<p>If you are an absolute beginner, unsure of how to do proper <a class="internal" href="#form-and-technique">form and technique</a>, or would like to have guidance and motivation, working with a personal trainer can be a worthwhile investment.</p>
<h3 id="training-outdoors">Training Outdoors</h3>
<p>Training outdoors can be a refreshing change from indoor workouts, allowing you to enjoy nature while engaging in physical activity. Outdoor training options include running, cycling, hiking, cross-country skiing, and bodyweight exercises in parks or trails. The fresh air, sunlight, and natural landscapes can boost your mood, enhance mental well-being, and provide an excellent setting for cardiovascular and strength training exercises.</p>
<p>For example, running or hiking on unpaved paths can be more demanding than using a treadmill, as it recruits and engages different muscle groups and improves balance. Cycling against wind resistance and adapting to temperature variations can further challenge your endurance and resilience.</p>
<p>Outdoor workouts are also highly versatile. Parks, playgrounds, or even your neighborhood can serve as makeshift gyms, allowing you to perform a variety of bodyweight exercises.</p>
<p>Remember to dress for the weather, apply sunscreen, and stay hydrated.</p>
<h3 id="activewear">Activewear</h3>
<p>T-shirts, shorts, and athletic wear are suitable attire to wear for training. Many enjoy listening to songs with with ear buds. For footwear while doing heavy weights, flat-bottomed training shoes are recommended. Some go barefoot (including myself) while doing strength training at home. For outdoor cardio, invest in some quality running socks made of merino wool, along with road or trail running shoes. Your feet will thank you.</p>
<p><a class="cta icon shop" href="/shop/#activewear">Shop Activewear</a></p>
<blockquote class="tip">
<h5>Tip</h5>
<p>Make yourself comfortable in your training environment.</p>
</blockquote>
</div>
</section>
<section class="dynamic-load" data-section="form-and-safety">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#training-principles" title="Training Principles" class="icon exercise-3-3">Training Principles</a></li>
<li>Form and Safety</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="form-and-safety">Form and Safety<a class="icon copy-link" href="#form-and-safety">Copy Link</a></h2>
<blockquote class="caution">
<h5>Injury Prevention</h5>
<p>To reduce the risk of injuries, warming up the body with several minutes of cardio is required.</p>
</blockquote>
<h3 id="warm-up-cool-down">Warm-Up and Cool-Down</h3>
<p><a href="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html" title="Stretching: The Truth">Before</a> attempting to lift heavy weights or go running, it is necessary to warm up with jump roping, <a href="http://www.exrx.net/ExInfo/Stretching.html">dynamic stretching</a> (mimicking the exercises or movement you will be performing), or resistance band stretching.</p>
<p>After your workout, a cool-down of light cardio and static stretching (extending and holding stretched muscles) is <a href="https://www.ncbi.nlm.nih.gov/pubmed/10732850" title="Effects of cool-down during exercise recovery on cardiopulmonary systems in patients with coronary artery disease.">recommended</a>.</p>
<h3 id="flexibility">Flexibility</h3>
<p>Building muscle does not mean you lose flexibility. Performing <a href="http://www.exrx.net/ExInfo/Stretching.html">static stretches</a> allow you to maintain and increase flexibility.</p>
<p>Static stretches are not recommended right before a workout since it pre-fatigues the muscles, which would <a href="http://www.medicalnewstoday.com/releases/122341.php" title="Pre-Activity Stretching May Hinder Athletic Performance">hinder performance</a>.</p>
<p>Do stretch after a workout.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>For back pain relief and prevention, having a strong core (through planks and compound lifts) and good hip flexibility (by regular stretching) helps.</p>
</blockquote>
<h3 id="form-and-technique">Form and Technique</h3>
<h4>How to Run</h4>
<p>For many of us, if we rarely run and barely walk, we may need to start by walking before we can progress to running (or jogging).</p>
<p>Running is one of the evolutionary traits that make us human, allowing our ancestors to cover long distances to tire out prey in persistence hunting.</p>
<p>Fortunately, we haven't lost the ability to run, but many of us may have forgotten <em>how</em> to run efficiently and safely.</p>
<p>For long-distance running, it's crucial to stay within your <a class="internal" href="#heart-rate-zones">Zone 2</a> heart rate. This range varies by fitness level and could mean anything from a brisk walk to a relaxed jog or steady run. For shorter runs, lasting 15 to 30 minutes, the <a href="https://en.wikipedia.org/wiki/Fartlek" title="Fartlek">Fartlek method</a> is an excellent training technique, alternating between walking, running, and sprinting.</p>
<p>Proper <a href="https://youtu.be/MoxFkJlVZlA&t=80" title="YouTube - Running Form">running form</a> includes the following:</p>
<ul>
<li>Shorter strides, not overly long strides.</li>
<li>A consistent, rhythmic pace.</li>
<li>A midfoot strike, avoiding excessive impact on the balls or heels.</li>
<li>Keeping your head, upper body, and torso aligned with a slight forward tilt, ensuring they stay behind your knees during the forward swing.</li>
<li>Maintain an upright posture, avoiding slouching or excessive forward lean, while keeping your knees flexed during the front swing.</li>
<li>Relaxed, not tight shoulders and arms, with elbows bent at about 90 degrees.</li>
<li>Engaging your core for stability and balance.</li>
</ul>
<p>Statistically, <a href="https://pubmed.ncbi.nlm.nih.gov/25851584/" title="What are the Differences in Injury Proportions Between Different Populations of Runners?">most injuries</a> occur among beginners who push too hard, too soon, as they are capable of running harder or longer before their bodies can adapt to new physical stresses. Injuries are also more common among competitive sprinters and (ultra-)marathon runners. Everyday runners who train at a <em>moderate intensity</em> are significantly less prone to injuries, so the fear of running injuries is often overblown.</p>
<p>Don't forget to invest in high-quality running socks and properly fitted running shoes to help prevent blisters and injuries, such as plantar fasciitis or Achilles tendonitis. Running shoes are typically sized about 0.5 larger than your regular shoes to allow for swelling during runs and to prevent toenail damage. For example, if you normally wear a size 11 (US or EUR), your proper fit is likely size 11.5.</p>
<blockquote class="question">
<h5>Did you know?</h5>
<p>Contrary to <a href="https://pubmed.ncbi.nlm.nih.gov/36402349/" title="Is running good or bad for your knees?">popular myth</a>, running actually <a href="https://pubmed.ncbi.nlm.nih.gov/31673407/" title="Can marathon running improve knee damage of middle-aged adults?">strengthens</a> your knees and bones! The force applied during running helps build bone mineral density. The knee pain often linked to running is typically due to <a href="https://pubmed.ncbi.nlm.nih.gov/28808025/" title="Knee osteoarthritis has doubled in prevalence since the mid-20th century">arthritis</a> (joint inflammation) and <a href="https://bjsm.bmj.com/content/41/8/469" title="Incidence and determinants of lower extremity running injuries in long distance runners">overuse</a>, which can be mitigated with proper diet, strengthening exercises, and correct running form.</p>
</blockquote>
<h4>How to Lift</h4>
<p>Proper and controlled form is more important than how heavy you can lift.</p>
<p>Never sacrifice form for heavier weights or you become at risk for injury. If good form becomes difficult, deload the weights. You can add more weight after you become stronger.</p>
<blockquote class="info">
<h5>Note</h5>
<p>If you have limited lifting experience, it is advisable to meet with a personal trainer or physiotherapist to learn proper form and technique.</p>
</blockquote>
<p>General guidelines for good form while performing a lift:</p>
<ul>
<li>Always keep your core (abs and back) in the neutral position (straight spinal alignment).</li>
<li>Keep your core tight and engaged (flexed)</li>
<li>Do not have your lower back arching inwards or hyperextended.</li>
<li>Your knees and elbows should be slightly bent (not locked).</li>
<li>If lifting a barbell or dumbbells, keep your forearms and wrist straight.</li>
<li>Each lift should be performed with a full range of motion, but never hyperextended.</li>
<li>Never swing or rely on momentum to perform a lift.</li>
</ul>
<h3 id="time-under-tension">Time Under Tension</h3>
<figure>
<img src="/img/tempo.svg" alt="Tempo">
<figcaption>3 seconds in the eccentric movement, 1 second in the concentric movement.</figcaption>
</figure>
<p>In this illustration, you can see how time under tension works. In the lowering phase (eccentric movement), the bicep is resisting against gravity and the weight of the dumbbell for 3 seconds. When full range of motion is achieved (lengthening), the bicep can then contract back for 1 second (concentric movement).</p>
<p>Resistance weight can also be your own body weight against gravity, such as push-ups or pull-ups.</p>
<p>Ideally, the concentric movement (going against gravity) should be "explosive" (but it will appear slower with a heavy enough weight), and the eccentric movement (going with gravity) should be slower.</p>
<p>For power and bodyweight exercises, aim for fast explosive movements in both directions, and for hypertrophy, aim for slower eccentric movements (3 seconds).</p>
</div>
</section>
<section class="dynamic-load" data-section="strength-training-exercises">
<aside class="breadcrumb">
<ul>
<li><a href="#exercise" title="Exercise" class="icon exercise">Exercise</a></li>
<li><a href="#training-principles" title="Training Principles" class="icon exercise-3-3">Training Principles</a></li>
<li>Strength Training Exercises</li>
</ul>
<p class="icon time">5 min read</p>
</aside>
<div>
<h2 id="strength-training-exercises">Strength Training Exercises<a class="icon copy-link" href="#strength-training-exercises">Copy Link</a></h2>
<blockquote class="info">
<h5>Note</h5>
<p><a class="internal" href="#form-and-technique">Proper form</a> while performing weight training movements is required to avoid <a class="internal" href="#injuries">injury</a>. If you have no prior experience, consultation with a personal trainer is advisable.</p>
</blockquote>
<p>Humans are bipedal species that utilize six primary functional movements:</p>
<ul>
<li><strong><a class="internal" href="#vertical-push-legs">Vertical push (lower body)</a>:</strong> Knee-dominant movements such as squatting and jumping.</li>
<li><strong><a class="internal" href="#vertical-push-arms">Vertical push (upper body)</a>:</strong> Overhead lifting.</li>
<li><strong><a class="internal" href="#vertical-pull-legs">Vertical pull: (lower body)</a>:</strong> Hip-dominant movements such as lifting objects from the ground.</li>
<li><strong><a class="internal" href="#vertical-pull-arms">Vertical pull (upper body)</a>:</strong> Pulling the body upward, as in climbing.</li>
<li><strong><a class="internal" href="#horizontal-push">Horizontal push</a>:</strong> Pushing outwards from the chest, perpendicular to the head.</li>
<li><strong><a class="internal" href="#horizontal-pull">Horizontal pull</a>:</strong> Pulling inwards to the chest, perpendicular to the head.</li>
</ul>
<h3 id="the-big-six-lifts">The Big Six Lifts</h3>
<p>The Big Six Lifts incorporates the most important fundamental movements into compound exercises. Combined, these exercises work the entire body. They are:</p>
<ul>
<li><a class="internal" href="#squat">Squat</a></li>
<li><a class="internal" href="#overhead-press">Overhead press</a></li>
<li><a class="internal" href="#deadlift">Deadlift</a></li>
<li><a class="internal" href="#chin-up">Chin-up</a></li>
<li><a class="internal" href="#push-up">Push-up</a></li>
<li><a class="internal" href="#inverted-row">Row</a></li>
</ul>
<blockquote class="info">
<h5>Note</h5>
<p>The above exercises listed are highly effective but not the only options for building strength and muscle. Alternatives like diamond push-ups, dips, and ring rows offer excellent benefits and are often preferred, particularly for reducing the risk of injury.</p>
</blockquote>
<blockquote class="anecdote">
<h5>Author's Anecdote</h5>
<p>To give an idea of how effective and powerful the Big Six Lifts are, at one point many years ago, by doing the <a class="internal" href="/workout-programs/#ssf-redemption">SSF Redemption (3x)</a> program, I was able to maintain under 10% body fat with good muscularity. This was done with only three 30-minute workouts a week with no cardio. Keep in mind though, this was paired with a <a class="internal" href="#mediterranean-diet">strict diet</a>.</p>
</blockquote>
<h4 id="compound-exercises">Compound Exercises</h4>
<p>Compound exercises work on more than one muscle group while strengthening the core (abs and back).</p>
<p>They are outstanding full body exercises, used by beginners all the way to the elite. Excellent for both fat burning and muscle building, compound exercises such as squats and deadlifts work virtually the entire body with greater intensity than <a class="internal" href="#accessory-exercises">accessory/isolation exercises</a> such as the bicep curl.</p>
<h3 id="vertical-push-legs">Vertical Push: Lower Body</h3>
<h4 id="squat">Squat</h4>
<figure>
<img src="/img/big-six-squat.jpg" alt="Squat">
</figure>
<p><strong>Type:</strong> Barbell weight training</p>
<p>Described as the king of all lifts, squats work primarily the legs and is often considered a full-body exercise. The barbell squat is probably the most intense yet rewarding of all exercises to perform. <a href="http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html" title="Front squats">Front squats</a> are a superior alternative or addition to the barbell (back) squat.</p>
<p><strong>Learn:</strong> <a href="http://www.youtube.com/watch?v=WDa34zWwMgA">Video</a> and <a href="http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html" title="Barbell Squat">Technique</a></p>
<h5>Primary Muscles</h5>
<ul>
<li>Quads</li>
<li>Hamstrings</li>
<li>Glutes</li>
</ul>
<h5>Secondary Muscles</h5>
<ul>
<li>Abs</li>
<li>Spinal erectors</li>
</ul>
<h5>Alternative Exercises</h5>
<table>
<thead>
<tr>
<th>Exercise</th>
<th>Type</th>
</tr>
</thead>
<tbody>
<tr>
<td>Leg press</td>
<td>Machine weight training</td>
</tr>
<tr>
<td>Power clean</td>
<td>Olympic weightlifting</td>
</tr>
<tr>
<td>Snatch</td>
<td>Olympic weightlifting</td>
</tr>
<tr>
<td>Lunges</td>
<td>Dumbbell weight training</td>
</tr>
<tr>
<td>Farmer's Walk</td>
<td>Barbell weight training</td>
</tr>
<tr>
<td>Pistol squat</td>
<td>Bodyweight training</td>
</tr>
</tbody>
</table>
<h3 id="vertical-push-arms">Vertical Push: Upper Body</h3>
<h4 id="overhead-press">Overhead Press</h4>
<figure>
<img src="/img/big-six-overhead-press.jpg" alt="Overhead Press">
</figure>
<p><strong>Type:</strong> Barbell weight training</p>
<p>Also known as the barbell military press, this excellent shoulder exercise also works on the arms.</p>
<p><strong>Learn:</strong> <a href="http://www.youtube.com/watch?v=SAXPJ3PfdyY">Video</a> and <a href="http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html" title="Barbell Military/Overhead Press">Technique</a></p>
<h5>Primary Muscles</h5>
<ul>
<li>Deltoids</li>
</ul>
<h5>Secondary Muscles</h5>
<ul>
<li>Traps</li>
<li>Triceps</li>
<li>Abs</li>
</ul>
<h5>Alternative Exercises</h5>
<table>
<thead>
<tr>
<th>Exercise</th>
<th>Type</th>
</tr>
</thead>
<tbody>
<tr>
<td>Handstand</td>
<td>Bodyweight training</td>
</tr>
<tr>
<td>Handstand push-up</td>
<td>Bodyweight training</td>
</tr>
<tr>
<td>Pike push-up</td>
<td>Bodyweight training</td>
</tr>
<tr>
<td>Lateral raise</td>
<td>Dumbbell weight training</td>
</tr>
<tr>
<td>Front raise</td>
<td>Dumbbell weight training</td>
</tr>
<tr>
<td>Arnold press</td>
<td>Dumbbell weight training</td>
</tr>
</tbody>
</table>
<h3 id="vertical-pull-legs">Vertical Pull: Lower Body</h3>
<h4 id="deadlift">Deadlift</h4>
<figure>
<img src="/img/big-six-deadlift.jpg" alt="Deadlift">
</figure>
<p><strong>Type:</strong> Barbell weight training</p>
<p>Often competing with squats for the king of all lifts, this powerful movement works the entire posterior chain. Deadlifts are also taxing on the central nervous system, so short and heavy are usually enough. If you cannot deadlift due to an injury, go with a combination of planks, ring rows, chin-ups, and dips.</p>
<p><strong>Learn:</strong> <a href="http://www.youtube.com/watch?v=1vcBQNqfxe8">Video 1</a>, <a href="http://www.youtube.com/watch?v=gujO4xYSAdo">Video 2</a>, <a href="http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html" title="Barbell Deadlift">Technique 1</a>, and <a href="http://stronglifts.com/deadlift/">Technique 2</a></p>
<h5>Primary Muscles</h5>
<ul>
<li>Spinal erectors</li>
<li>Hamstrings</li>
<li>Glutes</li>
<li>Traps</li>
</ul>
<h5>Secondary Muscles</h5>
<ul>
<li>Quads</li>
<li>Abs</li>
<li>Forearms</li>
</ul>
<h5>Alternative Exercises</h5>
<table>
<thead>
<tr>
<th>Exercise</th>
<th>Type</th>
</tr>
</thead>
<tbody>
<tr>
<td>Power clean</td>
<td>Olympic weightlifting</td>
</tr>
<tr>
<td>Snatch</td>
<td>Olympic weightlifting</td>
</tr>
<tr>
<td>Farmer's Walk</td>
<td>Barbell weight training</td>
</tr>
<tr>
<td>Tire flips</td>
<td>Resistance training</td>
</tr>
</tbody>
</table>
<h3 id="vertical-pull-arms">Vertical Pull: Upper Body</h3>
<h4 id="chin-up">Chin-Up</h4>
<figure>
<img src="/img/big-six-chin-up.jpg" alt="Chin Up">
</figure>
<p><strong>Type:</strong> Bodyweight training</p>
<p>The chin-up is a powerful exercise for the lats and underrated as a bicep builder. Beginners will often struggle with only one or two reps, but over time, even weighted or leveraged chin-ups would be possible. Chin-ups are palms facing toward the body while pull-ups are palms facing away. Arnold Schwarzenegger considers the chin-up to be the <a href="http://www.reddit.com/r/Fitness/comments/1brg0z/im_back_ama_about_fitness/c99ca22" title="GovSchwarzenegger comments">best bodyweight exercise</a>.</p>
<p><strong>Learn:</strong> <a href="http://www.youtube.com/watch?v=Owu5_0vL6qw">Video 1</a>, <a href="http://www.youtube.com/watch?v=BHSaiX4bNdk">Video 2</a> and <a href="http://www.exrx.net/WeightExercises/LatissimusDorsi/BWUnderhandChinup.html" title="Chin-Ups">Technique</a></p>
<h5>Primary Muscles</h5>
<ul>
<li>Lats</li>
<li>Biceps</li>
</ul>
<h5>Secondary Muscles</h5>
<ul>
<li>Traps</li>
<li>Pectorals</li>
<li>Triceps</li>
</ul>
<h5>Alternative Exercises</h5>
<table>
<thead>
<tr>
<th>Exercise</th>
<th>Type</th>
</tr>
</thead>
<tbody>
<tr>
<td>Front tuck lever</td>
<td>Bodyweight training</td>
</tr>
<tr>
<td>Cable pulldown</td>
<td>Machine weight training</td>
</tr>
</tbody>
</table>
<h3 id="horizontal-push">Horizontal Push</h3>
<h4 id="push-up">Push-up</h4>
<figure>
<img src="/img/big-six-push-up.jpg" alt="Push-up">
</figure>
<p><strong>Type:</strong> Bodyweight training</p>
<p>Push-ups engage more stabilizing muscles, promoting functional strength and core stability. This chest exercise also serves as a good arm builder. Push-ups can be scaled in difficulty through <a href="http://www.startbodyweight.com/p/push-up-progression.html" title="Push up Progression">body leverage</a>, especially when using <a href="https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup" title="Pushup Progression">gymnastic rings</a>.</p>
<p>While the popular bench press is part of the "<a href="http://www.mystrengthtraining.com/compound-lifts" title="Squats, deadlifts, and bench press">big three</a>" along with squats and deadlifts, it is less joint-friendly and less accessible.</p>
<p><strong>Learn:</strong> <a href="https://youtu.be/bt5b9x9N0KU">Video</a> and <a href="https://exrx.net/WeightExercises/PectoralSternal/BWPushup" title="Push-up">Technique</a></p>
<h5>Primary Muscles</h5>
<ul>
<li>Pectorals</li>
</ul>
<h5>Secondary Muscles</h5>
<ul>
<li>Deltoids</li>
<li>Triceps</li>
<li>Biceps</li>
</ul>
<h5>Alternative Exercises</h5>
<table>
<thead>
<tr>
<th>Exercise</th>
<th>Type</th>
</tr>
</thead>
<tbody>
<tr>
<td>Bench press</td>
<td>Barbell weight training</td>
</tr>
<tr>
<td>Chest dip</td>
<td>Bodyweight training</td>
</tr>
<tr>
<td>L-sit</td>
<td>Bodyweight training</td>
</tr>
</tbody>
</table>
<h3 id="horizontal-pull">Horizontal Pull</h3>
<h4 id="inverted-row">Inverted Row (Australian Pull-up)</h4>
<figure>
<img src="/img/big-six-inverted-row.jpg" alt="Inverted Row">
</figure>
<p><strong>Type:</strong> Bodyweight training</p>
<p>An exercise that works the full back, including traps, lats, and rhomboids. They can be done with gymnastic ring rows instead. Inverted rows are the safest and effective exercise for working on your core and back.</p>
<p>If opting for the barbell row, ensure that the movement starts and ends with the barbell on the ground.</p>
<p><strong>Learn:</strong> <a href="https://youtu.be/9fItzuh9Iok">Video</a> and <a href="https://exrx.net/WeightExercises/BackGeneral/BWSupineRow" title="Inverted Row">Technique</a></p>
<h5>Primary Muscles</h5>
<ul>
<li>Full back</li>
</ul>
<h5>Alternative Exercises</h5>
<table>
<thead>
<tr>
<th>Exercise</th>
<th>Type</th>
</tr>
</thead>
<tbody>
<tr>
<td>Gymnastic ring row</td>
<td>Bodyweight training</td>
</tr>
<tr>
<td>T-bar row</td>
<td>Weight training</td>
</tr>
<tr>
<td>Seated cable row</td>
<td>Machine weight training</td>
</tr>
<tr>
<td>Barbell row</td>
<td>Barbell weight training</td>
</tr>
<tr>
<td>Dumbbell row</td>
<td>Dumbbell weight training</td>
</tr>
</tbody>
</table>
<h3 id="accessory-exercises">Accessory Exercises</h3>
<p>Once your body has adapted to the <a class="internal" href="#strength-training-exercises">strength training</a> foundations with proper form, you may want to take on the extra challenge by moving up to an <a class="internal" href="#other-intermediate-workout-programs">intermediate workout program</a>. Intermediate workout programs include accessory/supplementary exercises. Accessory exercises mostly target individual muscle groups.</p>
<blockquote class="info">
<h5>Note</h5>
<p>Squats and deadlifts work the abs and glutes better than direct work. For instance, strong abs are needed to perform a 300 lbs squat or a 400 lbs deadlift. However, before doing heavy squats and deadlifts, make sure your core is strong enough to do strict form 60-second planks!</p>
</blockquote>
<section class="split">
<section>
<h4 id="legs">Legs</h4>
<h5>Quadriceps</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html">Dumbbell lunge</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html">Leg press</a></li>
</ul>
<h5>Hamstrings</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html">Stiff-legged deadlift</a></li>
</ul>
<h5>Calves</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html">Barbell calf raise</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Gastrocnemius/DBStandingCalfRaise.html">Dumbbell standing calf raise</a></li>
</ul>
<h5>Glutes</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html">Dumbbell lunge</a></li>
<li><a href="http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust">Hip thrust</a></li>
</ul>
</section>
<section>
<h4 id="chest">Chest</h4>
<h5>Pectorals</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html">Bench press</a></li>
<li><a href="http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html">Dumbbell fly</a></li>
<li><a href="http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html">Dumbbell bench press</a></li>
</ul>
</section>
<section>
<h4 id="back">Back</h4>
<h5>Traps</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html">Cable seated row</a></li>
<li><a href="http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html">Dumbbell bent-over row</a></li>
<li><a href="http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html">Dumbbell shrug</a></li>
</ul>
<h5>Lats</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html">Cable pulldown</a></li>
</ul>
</section>
<section>
<h4 id="shoulders">Shoulders</h4>
<h5>Deltoids</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html">Arnold press</a></li>
<li><a href="http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html">Dumbbell lateral raise</a></li>
<li><a href="http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html">Dumbbell front raise</a></li>
<li><a href="http://www.exrx.net/WeightExercises/DeltoidPosterior/CBRearDeltRowStirrups.html">Face pulls</a></li>
</ul>
</section>
<section>
<h4 id="arms">Arms</h4>
<h5>Triceps</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html">Barbell tricep extension</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html">Barbell close-grip press</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html">Cable pushdown</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html">Dumbbell tricep extension</a></li>
</ul>
<h5>Biceps</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/Biceps/BBCurl.html">Barbell curl</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html">Dumbbell hammer curl</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Biceps/DBCurl.html">Dumbbell curl</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html">Dumbbell concentration curl</a></li>
<li><a href="http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html">Tricep dip</a></li>
</ul>
</section>
<section>
<h4 id="abdomen">Abdomen</h4>
<h5>Abs and Obliques</h5>
<ul>
<li><a href="http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html">Cable kneeling crunch</a></li>
<li><a href="http://www.exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html">Front plank</a></li>
<li><a href="http://www.exrx.net/WeightExercises/HipFlexors/BWHangingLegRaise.html">Hanging leg raise</a></li>
<li><a href="http://www.exrx.net/WeightExercises/HipFlexors/BWKneelingWheelRollout.html">Wheel rollout</a></li>
</ul>
</section>
</section>
</div>
</section>
<!-- END EXERCISE -->
<section>
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"Obesity and Overweight," World Health Organization (WHO)
|
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| nytimes.com |
Hyperpalatable
|
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| en.wikipedia.org |
Metabolic Syndrome
|
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| ncbi.nlm.nih.gov |
early death
|
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| europepmc.org |
higher body fat
|
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| ncbi.nlm.nih.gov |
mental illness
|
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| jama.jamanetwork.com |
higher death rates
|
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| ajcn.nutrition.org |
high mortality rate
|
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| ncbi.nlm.nih.gov |
longevity
|
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| europepmc.org |
leanness
|
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| ncbi.nlm.nih.gov |
mental wellness
|
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| ncbi.nlm.nih.gov |
decrease inflammation
|
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| pubmed.ncbi.nlm.nih.gov |
cancer
|
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| jmg.bmj.com |
shorter lifespan
|
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| journals.sagepub.com |
ward off depression
|
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| pubmed.ncbi.nlm.nih.gov |
accelerated aging
|
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| pubmed.ncbi.nlm.nih.gov |
age-related diseases
|
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| pubmed.ncbi.nlm.nih.gov |
hallmarks of aging
|
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| ncbi.nlm.nih.gov |
even lengthen
|
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| ncbi.nlm.nih.gov |
even better
|
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| ncbi.nlm.nih.gov |
Fibre
|
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| who.int |
World Health Organization (WHO)
|
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| ncbi.nlm.nih.gov |
not
|
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| ncbi.nlm.nih.gov |
chronic low-grade inflammation
|
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| pubmed.ncbi.nlm.nih.gov |
all-cause mortality
|
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| onlinelibrary.wiley.com |
modern phenomenon
|
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| media.johnwiley.com.au |
sudden death
|
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| media.johnwiley.com.au |
infrequent periods and infertility
|
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| nhlbi.nih.gov |
greater risk
|
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| amzn.to |
Meditations
|
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| who.int |
World Health Organization
|
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| ncbi.nlm.nih.gov |
stress
|
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| niddk.nih.gov |
lack of sleep
|
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| pubmed.ncbi.nlm.nih.gov |
kidney problems
|
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| ajcn.nutrition.org |
universal standard
|
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| humankinetics.com |
ideal ranges
|
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| pubmed.ncbi.nlm.nih.gov |
circadian rhythms
|
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| pubmed.ncbi.nlm.nih.gov |
heart attacks by about 24%
|
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| ncbi.nlm.nih.gov |
recovery
|
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| ncbi.nlm.nih.gov |
muscle growth
|
Анализировать url |
| ncbi.nlm.nih.gov |
performance
|
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| ncbi.nlm.nih.gov |
well-being
|
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| ncbi.nlm.nih.gov |
mental health
|
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| ncbi.nlm.nih.gov |
<strong>7–8 hours</strong>
|
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| pubmed.ncbi.nlm.nih.gov |
optimal sleep
|
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| pubmed.ncbi.nlm.nih.gov |
7 hours
|
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| pubmed.ncbi.nlm.nih.gov |
6.25 hours
|
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| ncbi.nlm.nih.gov |
<strong>the same time</strong>
|
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| ncbi.nlm.nih.gov |
impair
|
Анализировать url |
| ncbi.nlm.nih.gov |
increases
|
Анализировать url |
| pubmed.ncbi.nlm.nih.gov |
bias towards junk food
|
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| pmc.ncbi.nlm.nih.gov |
negatively affects
|
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| pubmed.ncbi.nlm.nih.gov |
natural cortisol rhythms
|
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| ncbi.nlm.nih.gov |
5–6 hours
|
Анализировать url |
| sleephealthfoundation.org.au |
4 hours
|
Анализировать url |
| pubmed.ncbi.nlm.nih.gov |
increased risk
|
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| pubmed.ncbi.nlm.nih.gov |
sleep quality
|
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| sciencedirect.com |
reduced risk
|
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| ncbi.nlm.nih.gov |
48 hours
|
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| amzn.to |
<em>Why We Sleep</em>
|
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| pubmed.ncbi.nlm.nih.gov |
suppresses melatonin
|
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| pubmed.ncbi.nlm.nih.gov |
social media use
|
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| ncbi.nlm.nih.gov |
improved cognitive performance
|
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| pubmed.ncbi.nlm.nih.gov |
fall asleep
|
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| ncbi.nlm.nih.gov |
medium-firm mattress
|
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| ncbi.nlm.nih.gov |
even distribution of pressure
|
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| en.wikipedia.org |
the highest in the world
|
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| en.wikipedia.org |
hydrotherapy
|
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| ncbi.nlm.nih.gov |
improve immunity
|
Анализировать url |
| ncbi.nlm.nih.gov |
combined with exercise
|
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| ncbi.nlm.nih.gov |
blood flow and the management of pain, fatigue, and anxiety
|
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| journals.aai.org |
heat shock proteins
|
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| pubmed.ncbi.nlm.nih.gov |
improved immunity
|
Анализировать url |
| pubmed.ncbi.nlm.nih.gov |
enhanced blood flow
|
Анализировать url |
| ncbi.nlm.nih.gov |
pain, fatigue
|
Анализировать url |
| mayoclinicproceedings.org |
anxiety
|
Анализировать url |
| ncbi.nlm.nih.gov |
after exercise
|
Анализировать url |
| en.wikipedia.org |
normal
|
Анализировать url |
| ncbi.nlm.nih.gov |
require more calories
|
Анализировать url |
| ncbi.nlm.nih.gov |
elevates a stress hormone
|
Анализировать url |
| ncbi.nlm.nih.gov |
increased food cravings
|
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| ncbi.nlm.nih.gov |
poor dietary choices
|
Анализировать url |
| journals.plos.org |
Chronic stress
|
Анализировать url |
| pnas.org |
obesity
|
Анализировать url |
| nature.com |
depression, anxiety
|
Анализировать url |
| ncbi.nlm.nih.gov |
sleep disturbances
|
Анализировать url |
| nature.com |
heart disease
|
Анализировать url |
| ncbi.nlm.nih.gov |
independently of obesity
|
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| med.upenn.edu |
type 2 diabetes
|
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| ncbi.nlm.nih.gov |
accelerates aging
|
Анализировать url |
| socialnetwork.hu |
premature death
|
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| journals.sagepub.com |
can heighten stress
|
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| informahealthcare.com |
most effective
|
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| sciencedirect.com |
reducing chronic stress
|
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| ncbi.nlm.nih.gov |
depression
|
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| sciencedirect.com |
anxiety
|
Анализировать url |
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