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A lot of people say how "expensive" it is to live healthy. I might only spend an extra $10 a week and around $40 in supplements each month, which isn't bad at all if you ask me and is far outweighed by the benefits (more energy and fun learning how much I can control through diet).
What brings my weekly grocery run a little more pricey is nuts. Eating a cup each day costs around $30/week out of the $60-75 I spend at my weekly trip. But they're really the perfect snack when it comes to fat and protein and I never get sick of them. For my mix, I usually mix 3 of the following:
Peanuts and cashews are actually legumes and not nuts so they are not good to eat a lot of and don't have as great of benefits as all the others listed above. This is why I also choose almond butter rather than peanut butter. Most peanut butters are super processed anyways and, to be honest, I like almond butter better.
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 4 sets of: 15 goblet squats with 70lb kettlebell 90 second plank 25 kettlebell swings with 50lb kettlebell Since this is 4 sets of 3, this is a 12 point workout for me. About 5 minutes after that, I started something new.. High Intensity Interval Training for endurance involving five 30-second sprints with 4 minutes of rest in between. I’m planning on implementing this once or twice a week. I count this as a 8-pt workout since I cover 1.5miles but there’s much bigger benefits to this than just running that distance. Below is an image of what gave me this idea (p. 64 of Beyond Training by Ben Greenfield) I followed this up with a bit of cold thermogenesis, at the end of my shower I alternated between 20 seconds of ice cold water, 10 seconds of warm for 10 times.  Starting a few weeks ago, I started dabbling in intermittent fasting.
1 or 2 days a week I will go 22 hours without eating. For an example, once I finish dinner at 8PM, I will hold off the next day until I get back from work at 6PM if not later. Each time I do this, it gets easier. The only things I will consume during this 22hr period is green tea and a tablespoon or two of MCT oil and/or coconut oil. If you are not on a similar diet and this seems like a crazy idea, that probably means you are not ready to jump into fasting for that long. Benefits from intermittent fasting have been explained by multiple experts that I follow - Shawn Stevenson, Peter Attia, Jocko Willink, and others. It seems to be a tool used by many keto dieters. Intermittent fasting has been shown to do things such as increase lifespan (by upwards of 30%), build metabolic flexibility, generate stem cells. and enhance neurological function. About a week ago, I also started using a blood/glucose monitor. This helps me get to know how foods and things like fasting influence the amount of glucose in my bloodstream. Your body is either storing fat or burning fat, it obviously cannot do both at the same time and the blood/glucose meter shows which of those two stages your body is in. My average blood/glucose is around 90 - even 2hrs after a large meal. When I wake up, it is higher to 95. When I am fasting, after 22hrs, it is around 70 dg/L. Today, I just started trying cold thermogensis, thanks to Ben Greenfield. Benefits of this are quicker recovery, a boost in neurological function, and longevity. All of these are shown to be affected dramatically! Every morning is typically the same.
Before I go to work I do my workout. Before I do my workout, I take 1 tablespoon of MCT oil and 1 serving of pre-workout (which right now is Lit - a GMC product). Once I'm done with my workout, I will take 10,000 IUs of Vitamin D and 1000mg of Krill Oil (Jocko Super Krill by Origin Maine). These supplements are known to help several things including immune system, neurological function, and joint health. When I am fasting or feeling a need for more fats/energy in my diet I will add a tablespoon or two of MCT oil or coconut oil to my green tea. I'm sure there will be more supplements to come but I try to get most of my nutrients like fiber from my heavy dose of vegetables each day. I've learned from multiple experts like Steven Gundry and Peter Attia that oils are also very important so I soak my salads in olive oil as well and use a good amount amount of coconut oil when I am cooking. Science has showed that this diet is great using cholesterol to your advantage. Staying away from sugars and limiting carbohydrates (around 30g of carbs per day since it's nearly impossible to go NO carbs - I eat veggies and nuts) immediately forced me to stop eating just about anything processed. Even a granola bar has 20 or 30 grams of carbs and god knows what else is in there.
Key things are:
Here is a typical day for me when it comes to food. I normally skip breakfast and all I have before lunch time is 1 cup of nuts and 2 cups of green tea. At lunch, I will treat myself to something high in fats and 30-40g of protein. This is normally a salad with a ton of olive oil and/or caesar dressing with meat (usually steak, chicken, or bacon) on top. Or I might change this and do something similar to a stir fry made up of things like broccoli, onions, mushrooms, carrots, and meat. My goal is to load up on nutrients from veggies while still getting a good amount of fats and protein. Between lunch and dinner I will have another 2 cups of green tea. Sidenote: This green tea gets me through a day at work in the office rather than energy drinks. I found taking a 10 minute walk after lunch also helps. For dinner, I will usually have a similar meal to dinner - a large salad with meat, stir fry with plenty of veggies and meat, or I might do a 4 egg omelet with things like spinach, onions, bacon, and cheese. Yum. Another common snack I'll have is 2 small squares of dark chocolate (70% cacao or more). I limit this to once a day and it changes what time of day. I established a points system for myself and mark on my calendar how many points I get each day.
I aim to reach 100 points each week (starts Mondays, ends Sundays). 1 set of reps of each workout is set to equal 1 point so here are some examples... 25 push ups = 1 point 15 squats w kettlebell = 1 point 25 kettlebell swings = 1 point 10 pull ups = 1 point 1 mile = 5 points My usual heavy days are 16-20 points (4 sets of 4 workouts or 5 sets of 4 workouts). If I need to catch up to the 100 at the end of the week, I might do a 3 mile run and then do a 16 point workout. Lately, I dialed this back because I listened to Ben Greenfield's advice of not overworking my muscles so each week I strive for 100 but usually end up with around 80 but that is not necessarily a bad thing. Recovery is just as important and Ben Greenfield gives some amazing tips on recovery (he is a triathelete/obstacle course runner/CEO/physical trainer with a focus on longevity through alternative means like cold thermogenesis and laser treatments. |
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