AndyJ's Body Enhancement Thread

That sounds exactly like my problem. I have more than enough grip strength for what I can lift so far, so I’ll change my grip as you suggest.

I’m still impressed that I can squat *at all*. Even a few months ago I wouldn’t even have tried it. I was supposed to have a double knee replacement in 2016, but that didn’t happen for several reasons. Now, I may not be 100%, but I can live with it.

I started doing some stretching and bending exercises last summer. Last month when I was able to use the barbell without crippling pain, I dropped those and put my efforts into the barbell. A few days ago I found that most of the stretching exercises that used to be trivially easy now involve effort and discomfort.

I’ve been doing "circuits" lately, after reading about rest time between sets. The circuits help reduce the workout times. I work out between two and five hours, every other day. I’d like to cut that down some.

I don’t always get pain or discomfort. When the elbow twinges, it’s at mid-lift. With the shoulder, it’s at as I’m near my chest.

I’m reasonably sure the shoulder is exhibiting the same problem I had when using the "bench press" mode on the exercise machine. I dropped the weight to the minimum - one plates was twenty pounds, I think - and increased the reps. Over a few months I was able to work the crunching and popping out. On the real bench the motion isn’t quite the same, and I’m using more load.

I’m reasonably well set up with equipment, I got a cage since I was leery about using the barbell while alone. I don’t have a problem with buying equipment if it’s useful.

Sounds reasonable. I don’t have to follow any competition rules or impress anyone. I can do regular deadlifts with the bar blocked up to 9", but it’s a lot easier on my knees just to pull the bar from a littlehigher on the rack.

I’ve only just recently been able to squat my own body weight. As my balance has improved, I’ve been using a piece of 1" PVC pipe to get my hand positioning correct. I haven’t tried squatting the regular bar because I can’t make the bar touch my shoulders; it gets about halfway down my neck and won’t go any lower. That’s after a few weeks of practicing with the plastic pipe; at first, I could only get the pipe down to the base of my skull. It’s more like a hard stop than reaching the limit of a tendon, but it’s slowly improving. It was unexpected; I don’t have any other limits on shoulder motion that I’m aware of. [shrug]

A few days ago I discovered "front squats", with the bar held on the chest like the start of an overhead press. That’s on the list of things to try soon.

I’m 63. I’ve been in poor health most of my life. A year and a half ago I weighed 347 pounds and needed crutches to get from my chair to the toilet. My problem was basically low-level food poisoning for most of my life; it seems I’m one of the people who does not thrive on a high-carb diet. Between that, and a long-term illness, I was pretty much done with life. I closed down my business, sold, gave away, or scrapped most of my projects, and was just marking time until the end.

Going low-carb worked where all the calorie counting didn’t, along with relief from arthritis and various allergies. I’m pretty much a low-carb poster child. Poster geezer? Yesterday I weighed 233 pounds. I haven’t used the crutches in a year or the cane since May. With the crippling arthritis pain mostly abated, I was able to start exercising. I have a bunch of crunching and popping from calcium deposits in the joints, but the pain is barely noticeable compared to what it was two years ago, just sitting still.

The weight bench came with a 35-pound barbell when I bought it in February of 2022. I had to drag it into the house because it was too heavy to carry. Now I’m doing 50-pound overhead presses. Trivial by most standards, but like Inspector Clouseau’s boss said, "In every day, in every way, I’m getting better and better." I’m not as strong as I was when I was a teenager, but I feel better and am in better health than I was then.

This could be from limited external shoulder rotation or from your back being curved. Maybe a combination.

Squatting helps prep my shoulders. I used to try to arrange workouts to do overhead pressing after squatting because holding the bar for squats would stretch out my shoulders. I’ve only been able to shoulder a bar again recently because of issues with my left shoulder. It’s tight when I first get under the bar, but it loosens up after a couple sets. Sounds like you’re making progress.

You won’t be able to do them. Front squats require good shoulder and thoracic mobility, far more than regular squats. You could do goblet squats if you want to use some weight without holding a bar on your back. Hold a dumbell or weight plate at your chest with palms facing together, elbows down. Search on goblet squats for more info. They are simple.

I suggest you keep working toward holding a barbell on your back. The wider your grip, the less external rotation is required from the shoulders. Your spine may be limiting. Can you shoulder a bar if you place your hands extremely wide? If so, start there. You don’t even have to squat or do anything with it - use to stretch. Work your hands in gradually.

There are mobility exercises that help for the thoracic spine. I have issues with that myself, and actively working on it helps.

I’m a little behind you in chronological age, but biologically probably about the same. I know what to do for diet and exercise, and at times I do it. I’ve also often gone the opposite way too often. I seem to have 2 speeds with diet, exercise and health in general: full speed forward or full speed reverse.

Low carb works well for many people. Appetite control is one big benefit. You’re not on the sugar rollercoaster. I do best when I’m not eating sugary junk. Over the past year or so I’ve been using Cronometer , which was designed to track nutrient intake when dieting. I’m using an extremely outdated stand-alone Linux app, but the online version is likely much better.

When I’m dieting to lose fat I mainly pay attention to total calories and protein. My goal is to eat enough protein while keeping calories where desired. That’s all I used to track. Carbs fall down naturally by doing this. It’s a struggle to consume enough protein while keeping calories down. There isn’t room for a bunch of excess carbs. While this works, it’s easy to fall behind on nutrients when doing so. By using Cronometer I’ve found that I’m almost always short on potassium and magnesium even when not restricting calories. I now use some supplements for these, but I also make more effort to eat foods that contain them.

Speaking of supplements, I think a decent protein powder is the primary one to use. Older people need more protein than younger, and more per meal. While a young guy can get a spike in protein synthesis with 20-25 grams of protein, that’s not the case with increasing age. Aim for more like 30-40g per meal, with meals spaced out by 3-4 hours. Leucine (an amino acid) content matters. You want 3g or so of leucine in each protein meal. This is a summary of the current research and thinking on the matter by those who study the hell out of such things.

Creatine monohydrate is a decent supplement. I’ve used it some. Prices have gone way up. I’ve only used Creapure, though a decent generic is fine if it’s of good quality. There isn’t much way to really know about that though, particularly since so much is coming in from China. Lots of info about creatine is available online. I’ve never used a loading phase, just take 3-4g a day. I’m usually also eating a lot of meat during these times, which also contains a fair amount of creatine, though you won’t match levels achievable with supplementation through diet alone.

A more recently "discovered" likely useful supplement is Vitamin K2. While this won’t melt off the fat or make you jacked, it is vital for directing calcium to where it should go (bones, teeth, etc.) and keeping it out of where you don’t want it (soft tissues such as arteries). There are no common foods in the American diet very high in K2. When it comes to K2, there are different forms and isomers. Research is lacking so far on which are best. I’ve been taking Now brand MK-7, which is MenaQ7. The 300mcg 60 count bottles seem to be the cheapest per unit of this stuff.

Of couse, take Vitamin D3 if you aren’t getting a good amount of sun on a regular basis. Vitamin D serves many crucial roles. It’s really much more than a typical vitamin in what it does in the body. Very important. I live in a sunny area and deliberately get sunshine on my skin. I also take Vitamin D in the winter. You really should have your level tested a time or several and go from there. How much to take depends greatly on sun exposure, melanin content of the skin and how fat you are. Age also matters to some extent. A old, dark skinned fat person with no sun exposure should take a relatively large dose. A young, lean person spending hours in the sun daily doesn’t need any. There are some Vitamin D calculators online that will estimate how much to increase from level x to level y. I have no idea how accurate they are.

As for Vitamin D level, there are 2 different scales used, and they can be confused when researching this stuff. In America, the standard is ng/mL. Usually, <30 is considered deficient by lab references. Optimal is probably above 50. My last test showed 58. As for how much is too much, this is debatable. 100 or a bit more is likely fine and is what is found in native people living outdoors in areas with a lot of skin exposure and sunshine. Some time ago in a Youtube video John Campbell reviewed a study that used something like 50,000 IU of supplemental D3 per day for long periods, and there were no instances of hypercalcemia. I wouldn’t take that much on a regular basis, but in that study it didn’t cause problems. Overly high calcium is the concern with way too much Vitamin D, but it is rare. And, this is where Vitamin K2 is also useful because it helps direct calcium where it should be going. There is an relationship of calcium, Vitamin D and Vitamin K2. BTW, I would not supplement calcium. Most of us get plenty, and more isn’t better.

Hm. I’ve been trying the plastic pipe with the "correct" grip. I slid my hands out to the ends - it’s five feet long - and I was able to easily bring the bar down to the correct position. Sliding my hands in results in increasing levels of discomfort - shoulder and elbow pain, and muscle spasms in the forearms. ??? WTF? There’s not even any load there. Could be from something pinched going through a joint.

Okay, I can work with that. The distance I can slide my hands in is "quantifiable" as Mark Rippetoe puts it; something easily measureable so I can track progress.

Any recommendations? I’m doing a variety of random exercises. There’s not a lot of consistency among the site/videos for hyperkyphosis and posture correction, so I’m just shotgunning work at the problem.

My doc is big on magnesium. It’s critical for a bunch of things, but there’s not a lot of it in the Standard American Diet. Uptake from supplements is poor, and there are sharp limits to how much most people can tolerate before it gives them the shits. I took memento’s advice and use magnesium sulfate, which I seem to tolerate well.

I’ll follow up on that, but I suspect I’m doing okay there. I’m more carnivore than keto; it makes meal planning much simpler.

I took that for a while, then read some other stuff that led me to stop. I don’t remember why offhand; I’ll have to check my notes.

I got tested last year; I was very low. Supplementation at 1000IU, 4x/day brought it up to "acceptable by American standards", which are half of what most other countries prefer to see. Doubling that again made no change. While D3 appears to be safe even in very large doses, it seems to have an uptake limit like many other supplements.

I decided to add a UV lamp to see if "naturally produced" D3 would bring the numbers up. So I have seven feet of flourescent UV lamps of the correct wavelength and made the bracketry to mount them to the ceiling, but I haven’t actually screwed them up there yet. My insurance carrier won’t pay for more D3 testing unless I show some specific symptoms, but I still have one of the DIY kits on hand - you take your own blood sample and mail it to the lab, and they email the results back.

I’ll follow up on the rest of the stuff you mentioned. I remember seeing some stuff about the interrelationship between D3, K2, and calcium, but I was focused on other problems at the time.

I’m not a PT and have only looked into the specific problems I’ve had. I’ve learned a bit else along the way in doing that, but I’m not an expert by any means. So, keep in mind that what I say is only opinion from some guy on the Internet. Someone really good at this stuff could probably help you considerably. If you have the funds, you might consider seeking out such a person. From my experience with them, the average PT isn’t worth bothering with. I’ve been through several. Some are a little better than others, but they all have mostly run the conventional script and don’t really have a deep understanding of things.

I wondered why your forearms would hurt by doing this, so I hunched over my upper back and brought my arms in from wide to narrower while pretending to hold a bar. The outsides of my forearms hurt/felt strained. I tried the same with a barbell and had mild pain in the muscles of my upper back between my shoulders. It’s hard to tell how much of this was from deliberately hunching over vs what I’d feel if I was hunched to begin with.

A picture is worth 1000 words, but going only by what you are describing I’d guess that your curved spine is more of the problem than shoulder mobility, but they are intertwined. Bend over at the waist to 90 degrees. Now, while standing in that position raise your arms up and point them straight up at the ceiling. Of course, this can’t be done. Only with your upper body upright is there enough shoulder mobility for your arms to raise up completely. The shoulders have only a given range of motion, and if your upper body is essentially pointed at the floor your arms can’t raise very high.

You may actually have relatively decent shoulder external rotation due to compensation over time from the spine curvature.

Yep.

I like the guy at Precision Movement. He seems to know his stuff. Here is one video . It covers what he says doesn’t work. For what does, I think he is referring to this and this . I’ve worked some on the spine muscle thing, which seems to have merit. I haven’t yet spent the time on it that I should, though I try to do similar when walking. I haven’t been able to do the shoulder range of movement exercise for the past year or so due to issues with my shoulder. I might try again before long. It’s certainly a good one.

I do some thoracic flexion on a foam roller because it feels good. I also like Jeff Cavalier’s X raises or whatever you want to call the movement shown here starting at 2:30 (the forum is trimming out timestamps in video links). I do them without a stick or bar. But, I think the PM guy is on the right track with activating the postural muscles. Several years ago I saw an article about an 80ish year old woman who corrected her curved spine through regular yoga practice, though she had someone working with her. This is probably similar in effect to what the PM guy recommends if done consistently. I just found that article, which is still up .

I don’t have typical upper thoracic kyphosis. My very upper back is maybe even too straight. I don’t know if my curvature primarily in the lower thoracic area is genetic or from early injury. Mom told me I hurt my back skateboarding when young, but I don’t remember that. In my mid-20’s I saw a chiropractor who was offering a free consultation. He showed me the x-ray and asked how I had broken so many ribs. Beats me. In my teens I was in a fight where I was kicked quite hard in the mid back, we played tackle football without any protective gear with local kids at the park, and there were several incidents including a fall from height that knocked me out. I don’t ever recall feeling that my ribs were broken, but the x-ray showed that many had been. I’m sure the spine itself had suffered some trauma.

There are many forms of magnesium. I’ve spent a fair amount of effort researching which is best, and my conclusion is there isn’t any solid answer. It gets complicated. For several years I took Doctor’s Best brand, which is TRAACS (Magnesium Bisglycinate). The real stuff is supposed to be "unbuffered." Buffering in the case of magnesium supplements means that cheap magnesium oxide is added to "buffer." Albion got sued and lost several years ago for adding oxide to their glycinate. Hopefully things have changed since. Also, it’s difficult to trust that any magnesium glycinate is actually reacted magnesium glycinate. So many scams.

The Doctor’s Best tablets are big and not coated. I can’t swallow them well. I bought DB powder instead. While easier to swallow it tastes like a dead fish was left in a urinal for a few days. The taste isn’t terribly strong or linger, but it doesn’t encourage me to take the powder. I’m currently using Nature’s Bounty magnesium glycinate gel capsules that were on sale at Costco recently.

Magnesium glycinate is easy on the stomach. I can take it without food and have never had any problems. No stomach upset, no loose stool, etc. I’m not saying it’s the best or only way to go, just that it has worked well for me.

Decades ago I had really bad heart palpitations in the early months of the year. The first time this cropped up it was really bad. My heartbeat went so wacky I thought I might die. I went to the ER and was prescribed a beta blocker. The first and only pill of it I took practically knocked me out. I didn’t know much back then, and the Internet was young. After some searching and thinking, I suspected some kind of mineral deficiency. I started by taking magnesium oxide pills - many of them. No help. After several days of trying that, I took a fair amount of milk of magnesia. After another day or two the problem went away entirely. Back to 100% normal. I thought the problem was likely a freak occurance, plus I wasn’t sure that the magnesium was actually the cure. Maybe it was coincidence. I didn’t bother taking any magnesium regularly after. Well, for the next 2-3 years I developed heart palpitations at the same time of year, and each time magnesium solved the problem. I’m still not sure exactly why a deficiency shows up for me seasonally, but it happens. I finally learned that supplementation prevents it.

Eating low carb, you are likely short on potassium if you aren’t also eating potassium rich veggies. Avocados are a good source when trimming carbs. Otherwise, vegetables in general are. I’m still eating the sweet potatoes I grew last year. Potassium and beta carotene. Also, my frozen carrots, swiss chard and beets. You should be growing something at home, at least a mix of lettuce when weather permits.

You probably are ok on protein if you’re eating a lot of meat.

One thing to keep in mind with a higher fat diet is the types of fat you’re eating. Some on the low carb bandwagon consider it a free for all to eat craploads of saturated fat from whatever sources. Carbs are evil and everything else is fine. Their LDL levels climb way up. Some say that’s no problem, that LDL doesn’t really matter - and come up with fancy explanations that when examined often don’t hold up to the reported real world data (and is that data really valid or not?). Other low carbers recommend limiting intake of saturated fats and lean more toward mono and some polys. Personally, I suspect there is a health difference between eating a crapload of red meat, bacon, and lard vs a focus on fish, olive oil and avocados (though my taste preference is the former). It will take years for all of this to settle out. At the rate things are going, meat will be poisoned and banned long before then. The debate will shift to between Soylent Green and crickets.

Creatine supplementation isn’t essential. There are more important things to be concerned about. But, it doesn’t hurt and helps slightly in various ways. You may have stopped if a misinformed doctor (doctors in general know nothing at all about nutrition or supplementation) suggested it may be bad for the kidneys. A breakdown product of creatine is creatinine, which is part of most blood tests. Creatinine is rightfully viewed as one measure of kidney function. High creatinine is bad. Supplemental creatine adding to creatinine level is not a sign of kidney disfunction, only increased clearance of creatine. You shouldn’t have high creatinine if not loading creatine. Taking only 3-4g per day has not ever shown any increase in creatinine in my blood tests. Creatine is one of the most studied supplements with decades of research. If you are already eating a whole lot of meat, creatine supplementation may not do much for you.

Vitamin D3 needs to be taken with fat so it can absorb. I don’t know if that had anything to do with the stagnation of your blood level when you doubled your dose. 4000 IU per day is more of a maintenance dose for someone with relatively low body mass. You weigh over 200 lb. Vitamin D has a long half life. There are debates about whether it’s better to take D3 daily vs a high dose once a week due to the conversion process, but it’s not something I’d bother taking multiple times per day. Once a day is plenty often. Take it with a meal that contains a good amount of fat.

Not to be snarky, but can’t you go outside and get some real sunshine as nature intends? Wear shorts and sit in the sun. Better yet, walk or whatever out in the sun. BTW, there is some evidence that health effects of sunlight are from other aspects of UV than vitamin D production. See the videos here .

Thanks, I’ll follow up on that.

Oh, definitely.

I load my own capsules with a tool I got off eBay. It does 100 at a time. #3 size, I think. I load larger capsules by hand, sweeping them through a bowl. That works just fine for most things, but some bulk supplements come as powders so fine they fly away if you look at them hard. I haven’t been able to justify the expense of buying a loading tool for every capsule size.

I’ll have to see about getting a test done. The doc put me on potassium when I was on diuretics for a while, but I stopped taking it when he put me on a blood pressure med called Lisinopril. The data sheet said it could cause excessive potassium buildup. I’m not taking either med any more. It was 175/95 a bit over a year ago; 102/57 earlier this evening.

My numbers are a bit out of normal range, but my doc wasn’t concerned about it. I’ve noticed that "normal" varies according to what lab did the testing.

[psst! If you say "replication crisis" and shrug helplessly, nobody will censure you for falsifying research data]

Oh, definitely Soylent Green. If they’re going to trim the population down from 8 billion to 500 million, all those corpses have to be disposed of somehow. Though some bright spark may figure out a way to turn a profit by repackaging Soylent Green as Cricket Chow.

The "foam roller" came in. I was expecting fairly firm foam rubber. It’s actually hard styrofoam, like a beer cooler.

Still using the MMA gloves on the heavy bag. I use the bag for warm-up before lifting or cable stuff. My wrists apparently got used to it. Even though I’ve been doing a lot of shoulder work for the last six months, the bag apparently works different muscles; it doesn’t take long to get a burn going.

The lifting gloves came in. They help a *lot*.

Still working on the bench press. The problem with "proper form" is that there’s not a lot of agreement on what that form is. I found a video yesterday, one on Rippetoe’s older ones with Brett from "The Art of Manliness" site. He describes a slightly different form than his later videos. Doing it that way, my right elbow got slightly sore, but I didn’t get anything that might even rightfully be called a "twinge."

The main difference was hand spacing, which was a lot wider than usual. My bench has vertical posts with pegs to hold the bar; the spacing between the verticals meant the pegs fouled that hand position. I removed the pegs and pushed the bench far enough into the cage to use J-hooks on the cage instead. I’ll do that for a while before I cut down the verticals on the bench.

I’ve been logging testicle size since 01/01/23, and ejaculate volume since 06/04/23. I posted it in the Supplements subforum since I thought it might be of more general interest than a personal progress thread.

Basically, the numbers are all over the place.

Datalog: Testicle Size / Ejaculate Volume

I start each day’s exercise with the overhead lift, since that’s the one I find most difficult.

In the beginning I was using the cheap 1" bar and some weights for 18". I added weights a few times, then was able to move to the bare 35# 2" bar. It was time to add a couple of 2.5# plates for 40#, but I gave the 2" 45# bar a try. It’s a *big* step up as far as lifting it… but I managed.

I’ve been having trouble with form on the overheads; mostly in the hip movement. With the additional weight, that came without any particular effort. I had stayed light to try to get better form, but apparently that was the wrong thing to do.

I sawed the verticals off the weight bench yesterday, deburred the cuts, and popped the plastic caps back on. Now I can use the J-hooks in the cage without my arms being fouled by the verticals on the bench.

I made the center pieces for the MDF "Olympic plates". They still need to be painted, but they’re finished enough to use. (I’m thinking "truck bed liner", though they might wind up with plain old paint if it’s expensive) I did a couple of trial lifts with the 35-pound bar, so probably just over 40 pounds with the plates. I guess those Romanian deadlifts have paid off; no trouble at all getting the bar off the floor. More effort getting to the high chest position, and I have to work pretty hard to get it fully overhead. Right now my max for an overhead is about 45-50 pounds.

I’m sure my form sucks, but at least now I can work on the whole lift instead of a piece at a time. I’m surprised I can pull almost twice as much off the floor as I can put overhead, though. My back and knees have improved a lot faster than my shoulders.

I still get some "discomfort" in the right elbow, but the lower back and knee pain are basically gone. I have to get over 20 reps before I notice anything.

I decided to follow up on the endocrinologist’s comment to donate blood to get my red blood cell count down. I thought, "what the hell, they pay for blood, don’t they?" and hit the web.

It turns out that, at least in my area, the answer is "no." They want to transfuse into a machine that separates out plasma, which they want, or sometimes platelets, and then it pumps what’s left back in. So they don’t want the part I want to get rid of.

There are places that will buy whole blood, but the closest is over 100 miles away. Well, so much for that. Is there any place I can just donate whole blood, that doesn’t involve going through the American Red Cross? As far as I can tell, the answer is still "no", at least within a couple of hours’ driving time. The Blood Mafia has everything sewn up tight. All of the hospitals are "partnered" with the Red Cross or skeevy plasma centers. Not that I have anything against skeevy plasma centers, but they don’t want the red blood cells.

It’s starting to look like my only option is to buy the correct size needle and some tubing and DIY. If I can stick a contact lens in my eye or a 1-1/2" needle into my leg for a TRT injection, I can learn how to hit a vein to draw blood. Sucks to end up dumping it down the sink, though.

I got a handwritten letter in the mail from my doctor’s office, saying a rheumatology was trying to get hold of me about a consult I’d talked with the doc about three months ago. The word then was that my insurance carrier had denied it. Why the clinic couldn’t get hold of me was easy enough; I’d seen their number pop up on the Caller ID a couple of times, but it was showing a "600" exchange. 00 exchanges used to be invalid numbers, (actually, "reserved for internal use by the phone company") but they’ve been reassigned to cellular providers for cellphones. I ignored it because no identifying text accompanied it on Caller ID, and I don’t answer calls from numbers I don’t know.

Why my doctor’s office felt they had to write a letter instead of just calling me is a mystery.

So, I dialed the rheumatology clinic, got stick in five minutes of PBX prompting hell, and finally got an "operator", who dropped me into someone else’s voicemail. Apparently they’ll call back sometime when it’s convenient for them.

In my area, a lot of medical offices *never* answer the phone; all calls go to voicemail, and they’ll call back whenever. It’s an asshole tactic, as far as I’m concerned. Then there are the ones that hammer your phone number with a robo-caller the day before the appointment, to "verify" you’ll show up. Rotsa ruck if I’m not home that day, and the appointment is early the next morning. It has happened a few times. I already learned not to give any "healthcare provider" my cellular number. Too many of them have sold the number to spammers.

This isn’t the first time I’ve encountered a business that had only a cellular number. I can understand why a small business might do it; you can get a practically-unlimited cellphone with voicemail, call waiting, and all the bells and whistles, for less than half the price of a "business" land line.

I’ve already encountered a few places that only want to do business on Fakebook. Fortunately, they have (so far) bitterly and whiningly accepted a telephone call as a substitute. And a bunch of them now want you to subscribe to their "patient portal", where all your personal medical information is conveniently collected for hackers to reap and resell. "Oh, but our site is perfectly secure!" Ri-ight. I used to get paid to prove otherwise.

The scale said 236# this morning; up 5#. Disappointing, but not actually bad; the tape measure says I’m still getting smaller. I’ve been steadily scaling up the weight on the barbells and cable machine, so I expect the gain is muscle.

Still 7.25" this morning. I guess it’s real.

Guys ,

Try the carnivore diet.

I’m 46, lost 40 in 6 months. I feel the best I have in a long time. No carbs, no sugar!

Only meat and eggs.

No high blood pressure, no medicine , nothing anymore.

It has been working for me!

I started with keto, but carnivore is easier to manage.