Eat for Health

I haven’t commented on this post at all really because I feel like if I were too I would have to “go in” on it since nutrition is huge to me. But I will make a few notes/personal observations/facts etc.

Eat a carnivore diet, and your lacking fiber and many phytonutrients that are essential to keeping free radicals from destroying your cells.

Eat too much carbs, and.. wait hold up. “Carbs”. A word tossed around these days so easily. Carbs from a slice of pie is NOT the same carbs from a sweet potato or from legumes.

Keto diets seem pretty cool. But not realistic. This world is surrounded by carbohydrates, and that’s for a reason. We do need carbohydrates. It would be silly to try and cut them out of your life. Plus, good luck maintaining healthy hormone levels For a long period of time.

Point is, Everyone can “feel good” when starting a new certain diet at first. Sure, they probably are getting more of something they were deficient in. But then, if it is not a good balanced diet, they will start to become deficient in another area later down the road.. this is why many times people “feel good” at first when starting a new diet fad.

I eat essentially a Mediterranean diet. Strongly on the vegetarian side, but I eat seafood once or twice a week. And if I was lucky enough to get meat from high quality sources were they were pasture raised and grass feed, free of hormones and antiobiotics, then I would enjoy a serving of meat once a week.

That’s my gig! I check out on all my macro and micro levels. Vitamins and minerals. Let’s not forget the micros guys. People are so worried about hitting their protein, but if your lacking B3 and B6 good luck synthesizing that protein into anything.

Oh, and for the most part, people suck at eating fruit and vegetables. And are addicted to artificial sugars and don’t have a clue. Fast food as well.

Also, screw the FDA. They don’t care about us operating optimally, they just give us RDA’s so that we can stay alive.

Look into Vitamin D for example, they don’t want everyone taking 6000 IU a day, why would they? Why would they not want everyone to have much stronger immune systems, much less carcinogenic systems, endocrine systems optimal, mood stabilized, and so forth. So instead, they tell you at your check up that your 600 IU a day is just fine! And that your doing just great!

I could go on all day. Take care of yourself gentlemen. We only have one life. Vitality is everything!

I eat everything in moderation.

I think this thread has been highly benefited by you going all in! Very intelligent and well written post!

Here’s some anti-science, from your favourite anti-scienntific youtuber making vids from his moms garage… I still stand by my point, experts in nutritional science don’t yet agree on a lot of things, it’s in no way unified. Which makes it difficult it to pick a side whilst being objective!

Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations (NutriRECS) Consortium
Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations (NutriRECS) Consortium - PubMed

‘The World Cancer Research Fund/American Institute for Cancer Research recommend limiting red meat consumption to moderate amounts and consuming very little processed meat (3). The World Health Organization International Agency for Research on Cancer has indicated that consumption of red meat is “probably carcinogenic” to humans, whereas processed meat is considered “carcinogenic” to humans (4). These recommendations are, however, primarily based on observational studies that are at high risk for confounding and thus are limited in establishing causal inferences, nor do they report the absolute magnitude of any possible effects. Furthermore, the organizations that produce guidelines did not conduct or access rigorous systematic reviews of the evidence, were limited in addressing conflicts of interest, and did not explicitly address population values and preferences, raising questions regarding adherence to guideline standards for trustworthiness’

‘For our review of randomized trials on harms and benefits (12 unique trials enrolling 54 000 participants), we found low- to very low-certainty evidence that diets lower in unprocessed red meat may have little or no effect on the risk for major cardiometabolic outcomes and cancer mortality and incidence (15). Dose–response meta-analysis results from 23 cohort studies with 1.4 million participants provided low- to very low-certainty evidence that decreasing unprocessed red meat intake may result in a very small reduction in the risk for major cardiovascular outcomes (cardiovascular disease, stroke, and myocardial infarction) and type 2 diabetes’

‘we found low- to very low-certainty evidence that decreased intake of processed meat was associated with a very small reduced risk for major morbid cardiometabolic outcomes, including all-cause mortality, cardiovascular mortality, stroke, myocardial infarction, and type 2 diabetes (range, 1 fewer to 12 fewer events per 1000 persons with a decrease of 3 servings/wk), with no statistically significant difference in 1 additional outcome (cardiovascular disease)’

‘In our assessment of causal inferences on unprocessed red meat and processed meat and adverse health outcomes, we found that the absolute effect estimates for red meat and processed meat intake (13, 16) were smaller than those from dietary pattern estimates (14), indicating that meat consumption is unlikely to be a causal factor of adverse health outcomes’

Associations of dairy product consumption with mortality in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Italy cohort
Associations of dairy product consumption with mortality in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Italy cohort - PubMed

‘After a median follow-up of 14.9 y, 2468 deaths were identified in 45,009 participants: 59% from cancer and 19% from cardiovascular disease. No significant association of consumption of any dairy product with mortality was found in the fully adjusted models. A 25% reduction in risk of all-cause mortality was found for milk intake from 160 to 120 g/d (HR: 0.75; 95% CI: 0.61, 0.91) but not for the highest (>200 g/d) category of intake (HR: 0.95; 95% CI: 0.84, 1.08) compared with nonconsumption. Associations of full-fat and reduced-fat milk consumption with all-cause and cause-specific mortality were similar to those for milk as a whole."

"low to average milk consumption, we found no evidence of a dose-response association between milk consumption and mortality and also no association of consumption of other dairy products investigated with mortality."

Consumption of a high-fat meal containing cheese compared with a vegan alternative lowers postprandial C-reactive protein in overweight and obese individuals with metabolic abnormalities: a randomised controlled cross-over study
Consumption of a high-fat meal containing cheese compared with a vegan alternative lowers postprandial C-reactive protein in overweight and obese individuals with metabolic abnormalities: a randomised controlled cross-over study - PMC

‘Based on these results we conclude that while dietary recommendations encourage a decreased consumption of saturated fat to minimise CVD risk, saturated fat in the form of cheese lowers postprandial inflammation compared with plant sources of saturated fat.’

Isocaloric Diets High in Animal or Plant Protein Reduce Liver Fat and Inflammation in Individuals With Type 2 Diabetes
Isocaloric Diets High in Animal or Plant Protein Reduce Liver Fat and Inflammation in Individuals With Type 2 Diabetes - PubMed

‘In a prospective study of patients with type 2 diabetes, we found diets high in protein (either animal or plant) significantly reduced liver fat independently of body weight, and reduced markers of insulin resistance and hepatic necroinflammation. The diets appear to mediate these changes via lipolytic and lipogenic pathways in adipose tissue. Negative effects of BCAA or methionine were not detectable. FGF21 level appears to be a marker of metabolic improvement.’

Potential effects of reduced red meat compared with increased fiber intake on glucose metabolism and liver fat content: a randomized and controlled dietary intervention study
Potential effects of reduced red meat compared with increased fiber intake on glucose metabolism and liver fat content: a randomized and controlled dietary intervention study | The American Journal of Clinical Nutrition | Oxford Academic

‘Our data indicate that caloric restriction leads to a marked improvement in glucose metabolism and body-fat composition, including liver-fat content. The marked reduction in liver fat might be mediated via changes in ferritin levels. In the context of caloric restriction, there seems to be no additional beneficial impact of reduced red meat intake and increased fiber intake on the improvement in cardiometabolic risk parameters’

Beef in an Optimal Lean Diet study: effects on lipids, lipoproteins, and apolipoproteins
Beef in an Optimal Lean Diet study: effects on lipids, lipoproteins, and apolipoproteins - PMC

‘Low-SFA, heart-healthy dietary patterns that contain lean beef elicit favorable effects on cardiovascular disease (CVD) lipid and lipoprotein risk factors that are comparable to those elicited by a DASH dietary pattern. These results, in conjunction with the beneficial effects on apolipoprotein CVD risk factors after consumption of the BOLD and BOLD+ diets, which were greater with the BOLD+ diet, provide support for including lean beef in a heart-healthy dietary pattern’

Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic Syndrome
Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic Syndrome - PMC
This review has examined the state of knowledge on the current known beneficial nutrients in fish (n-3 fatty acids, proteins, selenium, iodine, vitamin D, and taurine), and their possible associations with the CVD risk factors comprising MetS.
In the recommendations, dietary advice emphasize intake of fatty fish due to its high levels of n-3 fatty acids. However, lean fish contains numerous nutrients that may be beneficial in the prevention of CVD, indicating that also lean fish should be included in the diet when targeting these modifiable risk factors that are comprised in MetS.

Best wishes,
Bear

I can personally vouch for keto. I wouldn’t call it a diet as much as a lifestyle change. I lost 30# on it. Besides the weight loss, my mind was most definitely clearer. However, we went to Vegas on vacation (hellooooo buffets!) and subsequently stopped keto and my weight came right back. Although the benefits (for me at least) were substantial, the lack of food choices and variety was difficult (I love food!). And I gave in after being spoiled on our vacation. I take full responsibility for that. Part of my PE journey here is going to be an overall bettering of myself. Better diet, exercise, foreskin restoration and with a little luck, a bigger member.

We did that $5,000 or whatever-it-was Caesar’s buffet and I was incapacitated for the next 3 hours. It was a bit of a wake-up call. Is this thing really so pleasurable if it results in that sensation?

Haha, the days of $1.99 buffets are long gone. We never went Bacchanal because of how absurdly overpriced it is. Wicked Spoon is our favorite buffet in Vegas. I believe in treating yourself on special occasions, like on vacation or Thanksgiving. Just don’t fail like I did when you get back. I’m starting up keto again tomorrow. I’m done with this weight (5’11” and 235#) and constant brain fog. My wife says just don’t get too skinny. I’m shooting for 180# and building up some muscle mass. Beast mode shall be engaged!

I’ve enjoyed both of those buffets, good times.

The brain definitely operates differently when it’s running on BHB, like you, I enjoy it.

Best of luck on your regimen.

That’s baseless nonsense, void of any credible scientific evidence, and the actual research currently taking place shows quite the opposite. And speaking of industry, agriculture has more funding and misinformation than ”big meat” lo And I’m an EX vegan, I know exactly what kind of stupidity and flat out lies are pushed against meat in an attempt to discourage consumption, and move people towards an inferior plant based diet, because the profits are massive, and industry like medical benefits off the back end, when illness and deficiency set in over time. And btw, saturated fat and the cholesterol hypothesis are lies that have been proven wrong, we know what causes atherosclerotic plaquing, it’s the combination of carbs and fat at the same time, which spikes insulin leading to micro-tearing of the arterial wall, then the cholesterol bandaids over it, and over overtime plaque builds up.. The problem has NOTHING to do with cholesterol, Sugar damages arteries, when you consume fat and sugar, the sugar has a harder time being quickly metabolized, which keeps insulin spiking. We aren’t sugar burners, contrary to popular belief.

Well I’m a former vegan as well and you are talking pretty much nonsense.. Just look up the harvard healty eating plate you get plenty of information about research und studies about food and health. You should read it too its pretty interesting and not hard to understand so you don’t have to read single studies to get the most important informations!

If WebMD or Harvard says something do you automatically believe it without a doubt? Appealing to authority is just as illogical as appealing to popularity. Most information is just opinions of people who are repeating the opinions of others who may or may not be correct.
If I’ve learned anything in life it’s that every body is different. So we should all do what we feel works for us. Plant based diet isn’t the answer for me. I went vegan for moral reasons.
Nearly had a nervous breakdown, from lack of nutrition, three months later. My brain was starved for energy. One pork chop solved the problem. There is a book on kinesiology titled Power vs Force. The thesis contained therein states that our body knows what is good for it. All we need to do is learn to communicate with it. Then we can care for ourselves properly.
Humans were around long before agriculture began. I reckon they were happier and healthier back then as well. Research the hunter gatherer lifestyle and compare modern life if you doubt this fact. The Mediterranean diet is now taught in nutrition 101 as the best diet. It is mostly plants but it is incomplete without fish. I would argue that the fish is the cornerstone of the Mediterranean diet. Toxins bio accumulate, this is the hazard of being at the apex of the food chain. I believe I will live a longer more prosperous and productive life by eating wild caught fish and game. Rise, kill, and eat. There was a time when the workout and the shopping were done simultaneously. It’s what we were designed for. I know why many modern people suffer from depression and nervous disorders. We aren’t doing what we are supposed to do. Our bodies scream at us to behave like apex predators. Yet we graze on highly processed plant based food like products instead. We fill the void with salt and artificial sweeteners and processed oil. I’ve been fooled in the past and I was raised to know better. I had to learn the hard way. I hope to get through to anyone out there who is confused. People perish for lack of knowledge. Do you know who you are? This link is to the peak human podcast that was mentioned. There’s a very intelligent and attractive doctor being interviewed. If you don’t want to listen to her because it’s on YouTube just know that it was being rebroadcast there from another place to reach a wider audience.

All I know is that a living body needs living food. Mcdevils, murderking,tacohell, dairy queen. All arguably are food but your body knows what it needs. meats and veggies are delicious and nutritious, they help build gains.carbs from beans and rice and such help you with the eq you need to get through your workout. If your body says its good then it probably is. Watch out though some peoples bodies just ask them for more fuckin pastries lol

Feast for strength, for battle!

Good overview brother.

Being heavily involved in the fitness industry, everything in moderation is a great way to go.

If you want to optimize your body, mind, and overall health, focus on natural food groups.

I’m pretty shredded with great athleticism and blood flow. Here are my staple foods.

-red meats
-game meats
-raw milk
-eggs
-fermented vegetables
-kefir
-various fruits
-potatoes
-sweet potatoes
-sourdough bread
-rice
-other roasted vegetables (peppers, tomatoes, Brussel sprouts)

I will have other sweets and cravings on occasion, which is key just for general mental health and cortisol.

These general eating habits having me feeling absolutely AMAZING every day. Haven’t been sick in over 8 years.

Get lots of protein (0.8-1 gram per Lbs of body weight)

If you currently eat like shit you may see benefits going vegan/vegetarian, but these diets or sub-optimal and largely unnatural. Unless you supplement heavily you will be causing micronutrient deficiencies and stunting your health.

When doing research, look deeply into the studies to see who is funding them. Just like politicians, scientists, and nutritionists are bought ALL the time. Finding the why behind a nutrition study will tell you a lot about it.

Feel free to message me for any nutrition/fitness advice. But this is a very general post to steer anyone looking to improve in the proper direction.

Keep killing it Gs!

From my experience, the keto works best. It gives the feeling of lightness both physically and mentally. The stomach works as if at a low speed. However, it’s hard to step in. The problems of finding recipes, desire to eat pastries, and the higher overall price of products. But it definitely worth it. Moreover, you can gain muscle mass on this ultra-low-carb diet. I’m not using keto for losing weight, so I have no strict limit in kcals. According to the keto calculator , my daily limit is 3200 kcal. The only advice - don’t overdo with proteins. If you have more than 30% - you risk stopping the ketosis.

If soy is estrogen (no need to eat it, there are All sorts of beans without it) , ok, than how many All kinds of hormones one takes when eats conventionally farmed meat, my guess is 100 times more + antibiotics.

Do, you know that top tenis player of All time Novak Djokovic is a vegan, Since he is on vegan diet few years back, he is unstoppable.