Thread by @ReformedTrader

1/ Two Meals a Day (Mark Sisson and Brad Kearns)

"When you can burn body fat and make ketones at any time and your appetite and satiety hormones are optimized, you don’t need as much food.

"Metabolic efficiency drives longevity."

amazon.com/Two-Meals-Day-…

2/ "Whenever you eat anything, even the “fat bombs” (homemade high-fat snack foods) favored by the keto community, burning stored body fat (along with the manufacturing of ketones in the liver) ceases abruptly while you process the ingested calories."

3/ "The lifestyle essentials include increasing all forms of general everyday movement (especially frequent breaks from prolonged periods of stillness), following a sensible exercise program (including brief, high-intensity efforts)...

4/ "implementing superb sleep habits (which helps lower stress hormones and regulate appetite and satiety hormones), and setting aside time every day to unwind and unplug from hyperconnectivity."

5/ "Keeping a written journal provides long-term benefits, including better emotional regulation, self-awareness, & self-confidence; lower inflammation, blood pressure, & stress hormone levels; and better insulin sensitivity, liver function, lung function, & immune cell activity.

6/ "Gratitude journaling, in particular, has been shown to prompt spikes of the feel-good hormones dopamine, serotonin, and oxytocin."

7/ "Metabolic syndrome, a cluster of conditions driven by diet and physical inactivity, is today’s #1 global health epidemic: even more than COVID-19, because metabolic disease dramatically increases susceptibility to the virus and the severity of its symptoms and mortality risk.

8/ "The five markers of metabolic syndrome are high blood pressure, high blood glucose, excess belly fat, high triglycerides, and low HDL cholesterol.

"Across all species, the individuals who produce the least amount of insulin over a lifetime live the longest." (p. 2)

9/ "A calorie-restrictive diet alone will not reduce body fat over the long term: genetically-programmed survival mechanisms against starvation will start kicking in to lower your metabolic rate.

10/ "Calories you burn during strenuous, depleting workouts make little or no contribution to your fat-reduction goals, as they are offset by a corresponding increase in appetite as well as a reduction in routine caloric expenditure during the day." (p. 2)

11/ "Chronic inflammation indicates the body is struggling to defend itself against a chronic stressor, such as reactive foods (e.g., gluten, peanuts, lactose), excess exercise with insufficient recovery time, chronically elevated glucose & insulin levels, or seasonal allergies.

12/ "This eventually leads to immune suppression, digestive disturbances, hormone dysfunction, assorted minor conditions ending with “itis” (arthritis, colitis, gastritis, sinusitis), and major modern killers such as cancer, heart disease, and diseases of cognitive decline.

13/ "The senile plaques and neurofibrallary tangles of Alzheimer’s disease may be driven by glycation. Dementia is fundamentally a metabolic disease characterized by impaired glucose metabolism in the brain, with molecular and biochemical features that correspond with diabetes.

14/ "The connection is so strong that Suzanne De La Monte’s Brown University team has coined the widely appropriated term “type 3 diabetes” to describe conditions of cognitive decline." (p. 6)

15/ "Dr. Sinha suggests that you will fare much better against all manner of exposure to pathogens, ranging from the common cold to a global pandemic, if you possess three attributes: an intact immune system (strongly correlated with healthful eating and regular exercise)...

16/ "an intact respiratory immune system (regular exercise helps keep the sinuses and lungs clear, with strong filtration abilities), and a strong aerobic system (which builds the strong accessory breathing muscles vital in preventing severe complications from infection)." (p. 8)

17/ "The nutritional value of grains pales in comparison to that of truly nutrient-dense foods such as fish, eggs, liver, fermented foods such as sauerkraut and yogurt, and colorful produce." (p. 8)

18/ "The naturally high volume of oil in an olive, avocado, or coconut means it can be extracted without high heat and chemical solvents.

"In contrast, refined seed oils' similarity to natural fat molecules confuses the body into integrating these agents into healthy fat cells.

19/ "Unfortunately, they are very difficult to burn for energy and can greatly hamper your overall ability to burn stored body fat over time.

"Seed oils also break down into toxins that generate oxidative damage and systemic inflammation." (p. 11)

20/ "Fructose doesn’t spike blood glucose or trigger insulin production as other forms of carbs do because it needs to be processed in the liver before it can be burned for energy. The liver is also where excess glucose is converted into triglyceride and stored as fat.

21/ "This makes fructose the winner of the “carbohydrate most likely to convert into fat” award—especially if you consume lots of other carbs and don’t exercise enough to deplete your glycogen stores." (p. 12)

22/ "The gliadin protein contained in genetically engineered modern-day “dwarf” wheat stimulates the appetite receptors in the brain to the extent that you are prompted to consume an additional four hundred calories per day.

23/ "On ingestion, gliadin degrades into an opioid polypeptide, crosses the blood-brain barrier, and has been linked not only to appetite stimulation but also to behavior disturbances, ADHD, allergic reactions, and impaired immune and neurological functioning." (p. 14)

24/ "The ideal meat or fowl is a local animal that was 100% grass-fed or pasture-raised.

"Oily, cold-water “SMASH” fish (sardines, mackerel, anchovies, salmon [wild-caught], herring) have the highest omega-3 values & overall health benefits. Canned varieties are very affordable.

25/ "Shellfish (clams, crab, crayfish, lobster, mussels, oysters, shrimp, scallops) is also highly regarded for unique and potent nutritional offerings. The high zinc content in oysters boosts testosterone and dopamine, giving them a well-deserved reputation as an aphrodisiac.

26/ "Canned tuna is nutritious and affordable; the best varieties are white, light, and albacore.

"Seaweed (kombu, kelp, nori, wakame) is the best source of dietary iodine, which is critical for healthy thyroid functioning and hard to find in other foods.

27/ "Enjoy the unique flavor and phenomenal nutrient density of fish eggs (roe), such as salmon roe and caviar. They are one of the only rich dietary sources of vitamin D and are very high in omega-3s, the all-important vitamin B12, and selenium.

28/ "Avoid most types of farmed fish; fish imported from the Baltic Sea, Chile, and Asia (concerns about polluted waters, chemical use, long transport times); predatory fish (king mackerel, mahi-mahi, marlin, shark, swordfish, big tuna because of mercury and other contaminants).

29/ "Many farmed fish are raised in cramped, polluted pens and exposed to high levels of dangerous chemicals (PCBs, dioxins, methylmercury, dieldrin, toxaphene, ethoxyquin). These are fat-soluble compounds that accumulate in the flesh of fatty fish such as salmon.

30/ "Farmed salmon have 5x more inflammatory omega-6 fatty acids because of their junk-food diet, which typically includes refined seed oils. Farmed salmon are given hormones, pesticides, and antibiotics to ward off disease in their cramped, unsanitary conditions.

31/ "There are some categories of farmed fish with minimal toxin levels and good nutritional profiles that make them safe to consume. Stick with U.S. sources to avoid pollution and lax chemical regulations in other countries. Farmed freshwater coho salmon is acceptable.

32/ "Wild-caught salmon in a can or previously frozen is considerably less expensive than fresh wild-caught salmon.

"Safe domestic farmed fish include barramundi, catfish, crayfish, rockfish, sablefish, striped bass, tilapia, trout, and most farmed shellfish.

33/ "In addition, farmed shellfish are attached to a fixed object, just as they are in the wild. They don’t eat artificial feed, and they have a nutritional profile similar to that of their wild counterparts." (p. 26)

34/ "Eggs deliver across-the-board nutritional benefits. Egg whites contain high-quality complete protein, while the yolks are a treasure trove of antioxidants, anti-inflammatory compounds, healthful omega-3 and saturated fats, and vitamins A, E, K2, B complex, and folate.

35/ "Eggs are high in choline, which boosts memory and cognition and supports cell maintenance and DNA synthesis.

"Meta-analyses have refuted any connection between egg consumption and heart disease (or even blood cholesterol levels) and confirmed eggs' nutritional benefits.

36/ "Beyond a true local farm-fresh egg (conventional eggs can be 30 days old on the store shelf), cartons labeled with both “pasture-raised” and “certified humane” or “animal welfare approved” are next-best.

"An eggshell should feel robust and take some effort to crack." (p.28)

37/ "If you believe you may have sensitivity to the natural toxins contained in plants, monitor your consumption of the foods in various categories to detect any adverse reactions, especially when you consume vegetables in raw form.

38/ "Signs of plant reactivity include gas, bloating, and digestive pain in association with vegetable consumption as well as chronic autoimmune or inflammatory conditions that have resisted traditional medical treatment." (p. 30)

39/ "When you ingest high-antioxidant plant foods, the antinutrients in the plant prompt your liver to mount an internal antioxidant defense response. The minor poisoning fine-tunes the immune system & inflammatory response, delivering a net positive adaptive benefit (hormesis).

40/ "Hormetic stress happens when we do dead lifts, sprint around the track, visit the sauna, or take a brief plunge into freezing water. By contrast, when you train too hard with insufficient recovery time, the chronic or severe nature of the stressor becomes unhealthy." (p. 32)

41/ "Try a 30-day ban on plant foods; this may lead to better digestion, less gas, and improvements in mood & cognition. You can then try reintroducing the least risky plants (fruits, cooked vegetables, & nuts/seeds/legumes that have been soaked, sprouted, or fermented)." (p. 33)

42/ "Berries, lemons, limes, and stone fruits (cherries, peaches, apricots) rank among the best fruits on the nutritional spectrum. Avocados are also technically fruits and rank among the true superfoods.

43/ "Fruits that should be moderated or avoided include tropical fruits (mangoes, papaya, pineapple), grapes, tangerines, plums, and especially dates and dried fruits because of their extremely high sugar content and caloric density (since they lack fiber and water)." (p. 34)

44/ "The Iowa Women’s Health Study (40K women), the Nurses’ Health Study (127K women), and the Physicians’ Health Study (22K men) suggest that regular consumption of nuts, seeds, and their derivative butters reduces the risk of heart disease, diabetes, and other health problems.

45/ "These foods are also extremely satiating.

"When you focus on maximizing dietary nutrient density, and the food choices and lifestyle behaviors that promote hormone optimization, your hunger and satiety signals will naturally stabilize your caloric intake & body composition.

46/ "Macadamia nut butter and coconut butter rank with dark chocolate as a delicious, satisfying treat to replace sugary options. Puree your favorite nuts in a food processor, and you have an interesting way to liven up a salad or a plate of steamed vegetables.

47/ "For a decadent dessert treat, spread pureed nuts on a piece of dark chocolate (80%+ cacao content) and let it melt in your mouth. Macadamia nuts have the highest monounsaturated fat content (84%) of any nut or seed, while walnuts are highest in omega-3." (p. 36)

48/ "A2 is the form of casein in goat’s milk and yogurt and sheep’s milk and yogurt, which is why many lactose-intolerant folks fare much better choosing alternative milks. Most lactose intolerance cases may actually be A1 intolerance.

49/ "By sticking to dairy options that are fermented or have a high fat content, you can minimize concerns about lactose & casein.

"Pasteurization & homogenization alter the molecular composition of milk, making the component fats, proteins, & carbohydrates difficult to digest.

50/ "A survey of 700 families revealed that 80% of lactose-intolerant participants were able to drink raw milk without difficulty; another study showed an 84% success rate. Studies of European children suggest that consuming raw milk helps protect against allergies and asthma.

51/ "Raw milk or cheese (from a grass-fed cow) obtained directly from a local farm or trusted provider is the most nutritious choice. It would be ill-advised to consume raw milk from a conventionally raised cow because of crowded, unhealthful, unsanitary feedlot environments.

52/ "Fermented dairy products (cultured buttermilk, cheese, kefir, sour cream, and yogurt) can qualify as superfoods because of their elevated levels of all the important nutrients and their potent anti-inflammatory and antioxidant properties." (p. 38)

53/ "Dark chocolate is a delicious and nutritious treat with numerous health benefits and a low carbohydrate content.

"Eat bars in the range of 80-90% cacao. This will ensure that you are getting the maximum nutritional value with the minimum amount of sugar.

54/ "It’s common for commercial producers to harvest substandard cacao beans, which are over-roasted to burn out any rotten taste and mixed with enough sugar, lactose, dextrose, corn syrup, vanilla, and flavorings to create a product with a low price and high profit margin.

55/ "Inferior bars are processed with alkali, which reduces the flavonol and polyphenol content.

" 'Bean-to-bar' means the artisanal chocolate maker sourced the beans from their original farms and completed all the production steps in-house to get that bar into a wrapper.

56/ "Small farmers might grow their crop naturally but not apply for expensive organic certification. Look for cacao beans as the lead ingredient.

"Refrigeration destabilizes the fats and sugars in the bar, causing them to rise to the surface (visible as white streaks)." (p. 40)

57/ "For optimal absorption, include a bit of sodium with the fluid you consume. Use unprocessed pink Himalayan salt or ancient sea salt to get the additional minerals, or try 100% coconut water (no added sweeteners), lauded for its optimal sodium and electrolyte levels.

58/ "Never drink to discomfort or bloating or you will risk hyponatremia, which arises when you dilute sodium levels to the extent that you can lose consciousness.

"If using municipal water, consider investing in a reverse osmosis system, or at least use carbon filtration.

59/ "Avoid water in plastic bottles (especially heated plastic) except when there are no other options. Evidence is mounting about the damage caused by xenoestrogens. Use coconut oil for your face & castile soap for your body. Avoid all foods made with soy, corn, & flax." (p. 45)

60/ "Alcohol must be metabolized immediately: glucose & fatty acids are sent to fat storage. When you finish metabolizing alcohol calories, you will have low blood sugar and crave carbohydrates.

"You can’t taste sugar content because of the acidity and tannins in wine." (p. 48)

61/ "Liver and salmon roe are the most nutrient-dense foods. Cook only to medium rare to preserve nutrients.

"A puree of liver & grass-fed hamburger mitigates liver's strong taste.

"Find grass-fed organ meats: organs contain more fat, & toxins tend to concentrate in fat cells.

62/ "Per weight and dollar, you can’t beat organ meats and canned SMASH fish for nutritional benefits.

"Bone broth and bone-in cuts of meat deliver collagen critical to the integrity of your cartilage, fasciae, tendons, ligaments, bone, hair, skin, and nails.

63/ "Over time, natural internal collagen production declines, causing the wrinkled skin and brittle joints that characterize the aging process.

"Collagen you consume travels through the bloodstream and is deposited where it’s needed most, such as brittle joints and tendons.

64/ "Bone broth and bone-in meats are rich in glycosaminoglycans, which make new connective tissue and repair wounds. Broth helps neutralize white blood cell activity and opens respiratory pathways to speed the healing from colds and may also help 'heal and seal' your gut lining.

65/ "A true bone broth is typically sold in a refrigerated or frozen state. It’s gelatinous at cold temperatures. It will list bones as the first ingredient & likely mention being cooked a long time—essential in extracting all the connective tissue and marrow from bones." (p. 50)

66/ "Fermented & sprouted foods offer probiotics, which lay the foundation for digestive, immune, hormonal, & cognitive functions. Choose apple cider vinegar, raw/aged cheese, kefir, kimchi, kombucha, raw milk, miso, natto, olives, pickles, sauerkraut, tempeh, & full-fat yogurt.

67/ "Sprouting grains/legumes/seeds neutralizes natural toxins & improves bioavailability of nutrients. Rinse/drain, then soak overnight in an open bowl. Repeat a few times & let them germinate in a warm, dry environment, such as a sealed mason jar, over several days to 2 weeks.

68/ "Gut bacteria produce important neurotransmitters such as acetylcholine, dopamine, GABA, noradrenaline, norepinephrine, and serotonin, which play a critical role in mood stabilization, motivation, concentration, stress management, happiness, and contentment.

69/ "Prebiotics (also known as resistant starch or soluble fiber) are indigestible and pass through the small intestine to take up residence in the colon, where they act as a substrate (fuel source) for healthful bacteria." (p. 53)

70/ "There are also small amounts of prebiotics in an assortment of plant-based foods, including dark chocolate, green bananas, cold rice, cold potatoes, and raw potato starch. Try gradually introducing these to your diet." (p. 55)

71/ Nutrient-Dense Foods

Seaweed
Liver (beef/chicken)
Kale, collards, dandelion greens
Broccoli rabe
Exotic berries (acai, gojo, camu camu)
Spinach, watercress, arugula
Broccoli, cauliflower
Cabbage
Red bell peppers
Garlic
Parsley
Berries (blueberries, raspberries, blackberries)

72/ Asparagus
Carrots
Beets
Wild salmon, sardines
Bone broth
Grass-fed beef
Green beans
Egg yolks
Pumpkin
Lentils
Artichokes
Tomatoes
Wild mushrooms
Pumpkins, sunflower, chia, flax seeds
Raw cheese and kefir
Sweet potatoes
Black beans
Wild rice

(p. 55)

73/ "The 1992 food pyramid was tainted by flawed science (such as recently discovered unpublished data from the 1968 Minnesota Coronary Experiment and the revelation that major influencer Ancel Keys was later outed for cherry-picking data to promote his low-fat diet)." (p. 55)

74/ "Fasting has profound anti-inflammatory and immune-boosting effects. It spurs the production of internal antioxidants such as glutathione, optimizes autophagy, enhances mitochondrial health, and enables your brain and body to burn fat and ketones.

75/ "Something unthinkable today (such as a twenty-four-hour fast) is carried out effortlessly when you have developed sufficient metabolic flexibility.

"Depleting your cells of energy, whether by fasting or by a strenuous workout, triggers mitochondrial biogenesis." (p. 65)

76/ "Chronic stressors (overly stressful exercise, toxic relationships, dysfunctional workplace dynamics, personal and family crises, crash dieting) eventually lead to burnout. By contrast, a brief, acute cortisol spike delivers a net positive benefit." (p. 70)

77/ "Back off the intensity to avoid prompting cellular destruction. Dial your maximum explosive efforts back to 93% perceived exertion. Do sprints in the sweet spot of 10 to 20 seconds, and take luxurious rest intervals lasting around five times as long as your sprint." (p. 71)

78/ "Certain genotypes respond unfavorably to an increase in dietary saturated fat. But avoiding excess animal fat is easily managed by emphasizing monounsaturated fats such as olives, olive oil, and avocados and minimizing consumption of bacon and butter." (p. 83)

79/ "If you find yourself hankering for an afternoon snack, it’s likely that your brain needs a break from tasks requiring your sustained attention. Try an energizing diversion such as a short walk, a yoga session, or some brief, high-intensity exercise." (p. 83)

80/ "Avoid intense workouts, big meals, and anything highly stimulatory in the last few hours before bed.

"Dozens of studies reveal that you are vastly more insulin-resistant after dark, meaning that evening calories are much more likely to be stored as fat." (p. 84)

81/ "Your digestive clock starts when you consume anything that requires your digestive system (except plain water), even if it has no calories. Try some coffee or tea when you wake up, then fast until you're hungry. Move your body and expose your eyes to direct sunlight." (p.85)

82/ "Your thoughts are the source of your pain. Research suggests that forming a grateful thought initiates genetic signaling that influences cellular functioning throughout your body, lowers stress hormones, & promotes relaxation." (p. 92)

More on this:

https://twitter.com/ReformedTrader/status/1389035486971240452

83/ "Smile, say thank you, and perform a random act of kindness. Keep life fresh and exciting to cultivate gratitude for new adventures.

"Remember a time when things were worse and be thankful you got through it." (p. 91)

This is a theme of the Psalms:
amazon.com/Reflections-Ps…

84/ "Brain research reveals that our subconscious thoughts are repetitive (98% of today’s thoughts are identical to yesterday’s) and largely negative (80%).

"Disconnect from that and engage in a state of conscious awareness." (p. 94)

85/ "A single night of insufficient sleep can spike cortisol by 100%, putting you on the path to carbohydrate cravings, overeating, and suppressed immune functioning the next day. Sleep deprivation is associated with insulin resistance, obesity, and elevated disease risk.

86/ "Keep your bedroom tidy: studies suggest that just looking at a pile of clutter can provoke a stress-hormone response.

"Even minor light disturbances can disrupt sleep.

"Low ambient temperatures and lower-than-daytime body temperature are triggers for optimal sleep.

87/ "Balance a cool core temperature (via breathing cool air and a cool mattress) with comfortably warm skin. Try the chiliPAD, a programmable water-cooled mattress cover.

"Use noise-canceling technology or use a HEPA air filter/ionizer to generate white noise." (p. 105)

88/ "Overdosing on dopamine makes us incapable of focusing attention on less-exciting tasks that are ultimately more rewarding.

"Comparatively humdrum social interactions are no match for Twitter dopamine hits. We may withdraw into isolation without realizing it." (p. 111)

89/ "Even a short immersion in a natural environment reduces stress hormones, heart rate, & blood pressure.

"A three-day visit to the forest resulted in a 50% rise in natural killer cell activity in the immune system. The beneficial effects lasted for a full month." (p. 113)

90/ “Negative (positive or neutral) stimuli get processed by the amygdala (hippocampus). Sleep deprivation hits the hippocampus harder than the amygdala: sleep-deprived people fail to recall pleasant memories, yet recall gloomy memories just fine.” (p. 117)

91/ "As little as 20 minutes of sitting causes a decrease in glucose tolerance & an increase in insulin resistance.

"Spending a full day at your desk results in a 50% reduction in the enzyme activity that converts triglycerides into free fatty acids to burn for energy." (p. 118)

92/ "A single moderate-intensity walk boosts production of the lauded brain-derived neurotrophic factor.

"Prolonged sitting also causes an assortment of musculoskeletal and cardiovascular problems. Even individual cells literally become sticky and stiff." (p. 118)

93/ "Every 20 minutes, stand up briefly to balance on one leg or do a few “wall angels.”

"To combat eye strain, try the optometrist-recommended 20-20-20 strategy: take a screen break every twenty minutes to gaze at an object twenty feet away for twenty seconds." (p. 121)

94/ "Strive to achieve maximum variation in position and movement throughout the workday. Spend some work time sitting on the floor, kneeling, sitting on a BOSU ball, and standing up.

"Bring in a stool to elevate each leg, varying the load & engaging different muscles." (p.122)

95/ "Even 5-10 minutes with a foam tube or rubber ball boosts circulation in the rolled muscle groups for up to 30 minutes afterward. Activating lymphatic functioning provides a boost to the immune system by speeding the removal of toxins & waste products from tissues." (p. 124)