Diet Essentials Your Body Shouldn't Live Without
Major Points
- get marine source of omega-3
- get 2 grams of decent quality fish oil per day
- eat lot of greens
- you need 1.2 grams per kg of body weight protein
- have smoothie
- don't mix banana and blueberry in smoothie
- do high intensity exercise (getting heart-rate to 80% max heart rate) + resistance training
- get into sauna at least 3-4 times a week
Notes
- if we don't get micronutrients, we can have deficiencies or insufficiencies
- we don't notice these insufficiencies and end up with age related diseases like cancer & neurodegenerative diseases
- micronutrients = calcium, magnesium, vitamin K, vitamin D, omega-3, folate
- dark leafy greens has magnesium, vitamin K (essential for blood clotting), & calcium
- omega-3 found in fatty fish; wild (sea-bread; not farmed) salmon or cod or mackerel, sardines (DHA and EPA)
- very important for a lot of functions including brain health and cardiovascular health
- can quantify omega-3 = omega-3 index
- omega-3 index > 8 have 5 year increased life expectancy
- you need to eat fatty fishes at least 4 times a week
- if not, take supplements
- don't eat swordfish; they have high mercury
- 2 grams a day of fish oil supplement is enough to raise from 4% omega-3 index to 8% index
- omega 3 fatty acids are prone to oxidation; you need to avoid oxidation
- magnesium
- no good test for magnesium since our body stores it in our bones
- needed to make energy and to repair damage
- for every 100 milligram increase in magnesium intake, there's a 20 percent decrease in pancreatic cancer risk.
- women need 320 milligrams a day; men need 420; if you are physically active, you need more
- you don't absorb mg from supplements
- if you can afford and find, organic foods are important (they don't use pesticides)
- pesticides damage humans too
- for those who have thick skin (avocado, banana, orange) it doesn't matter; but thin skin ones like strawberries it matter;
- just wash with water; no other treatment is needed to wash off the effects of pesticides; in thin skins they probably have already absorbed these pesticides
- folate
- walnuts
- eating handful of walnuts reduces cancer and cardiovascular risks
- macros
- protein
- during fasting or low protein intake we pul amino acids from muscles and that cause muscle atrophy;
- take 1.6 grams per kg of body weight ⇒ about 130 gms of protein for 80kg
- that's lot of protein
- build up that muscle mass reservoir earlier in life - 20-30 years old
- as you age, you lose more muscle mass & strength
- do strength training & resistance training
- Her smoothie
- https://youtu.be/JNB3xRLnMTg?si=9QkWuQtaHAqdJBm3&t=2530
- 4-5 days a week
- 4 or so kale leaves (for magnesium, vitamin-k, folate, fiber)
- avocado (monounsaturated fat, potassium)
- frozen blueberries (vit c, fermentable fiber, phytochemicals) - super powers for the brain
- mood booster + repairs DNA damage
- don't add blueberries and banana
- protein powder (whey protein)
- hydrolyzed collagen powder
- Moringa powder (முருங்கை இலை பொடி)
- Sauna / Steam Room / Hot Bath
- similar to moderate intensity aerobic exercise
- whatever happens during physical exercise happens during deliberate heat exposure
- sauna + exercise is good for us
- there are immune benefit too
- most studies are done in Finland (true for India too?)
- improves your mood
- running / jogging / sauna are classical antidepressants
- our body can a lot to heal itself
- food you put into your body is a lead domino for a whole bunch of other things
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