Note: This document is WIP. References are loosely mentioned to people (mainly scientists, professors, doctors) from whose podcasts and other content these notes have been collated. Reasons for the points mentioned here will also be added in upcoming iterations. This is just my assessment of the information that I have gone through and some of it might change as I uncover more information. Happy to modify if anyone can point to changes / additions needed (with supporting scientific literature).
Diet
- Atleast 1.5 gms of protein per kg of body weight. Try to get 30-50 gms of protein (2gms Leucine) with complete amino acid profile for muscle protein synthesis - especially in the first meal i.e. breakfast.
- Include millets in diet (jowar, ragi, bajra, foxtail, kodu, brown top - reduce gluten grains like wheat
- High percentage of fibre through veggies
- Oils - Use cold pressed oils.
- Oils - Still figuring out seeds vs fruit oils. Currently trying fruit oils - avacado and olive.
- Tea / coffee / dark chocolate - for polyphenols
- Intermittent fasting - sometimes fast only upto 13-14 hours if I want to get breakfast early.
- Stop eating 3 hours before sleep and no food / coffee 1.5 hours after waking
- Hydration - 80 oz of water per day - sip regularly (this is dependent on weight)
- Turmeric - Use one high curcumin content - like Lakadong turmeric
- Use A2 milk, ghee - need to research more on this.
- Fresh fruits but not sugary ones like grapes, apples, bananas
- Nuts - Walnuts, almonds, brazil nut, cashews, pistachios, macademia
Glucose control
- Eat dessert last. Order of eating starting - Fibre (salad) → Protein / Fats → Carbs → Sugars
- Sprinkle vinegar on your salads or drink a glass of vinegar before food