What are some foods, supplements, activities for PERFECT health?
Right now my diet consists mostly of eggs, meat, fish, potatoes, pasta and bread. I started drinking a peppermint tea with honey after waking up and eating fresh oranges for vitamin C. Im also planning to take 50mg zinc every day.
What else would you suggest? I want to never get sick and have high T and high focus.
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Good morning sir
I wouldn't eat too much fish OP because of microplastics
If you eat fish daily you would have eaten a credit card by the end of the week
real?
I get fresh fish like salmon from the fish market.
salmon is good because it has a rich nutrient content, omega3 fat content and very low mercury compared to other fish. The problem is the farmed shit is diseased and polluted. You can either try local fish markets to see if they have wild caught atlantic salmon, or just deal with the less tasty sockeye salmon which supermarkets tend to have wild caught.
Idk about the equivalent of a credit card thing but I mean fish are in the ocean which is full of pollutants and plastics that get dumped there
sardines only eat plankton so they're completely plastic and metal free
sardines are also the most based fish
fun fact Napoleon Bonaparte himself initiated the sardine canning industry
canned fish oxidize your LDL cholesterol like seed oils
Eat more fruits and vegetables and beans, less animal products.
Beans are fruit
You’re advocating for a Mediterranean diet btw so you can use that word next time if you’d like
Brainwashed goy, keep it up
Drop the pasta and bread, it is an anti-nutrient food. If you want carbs, stick with the potatoes. Use oats and berries for pre/post workout meals if you're bulking.
Get oyster, beef liver and cod liver into your diet.
Drop all supplements, they are gay + moronic.
Only fap at the very very most once a week. I know that isn't food related but its still relevant for your goals.
Add food for you gut biome, such as Sauerkraut, kefir or sugar free Greek yogurt.
Add a bunch of Arugula into your daily egg scramble and don't overcook your eggs.
oh yeah european import fancy cheese are good too, but very expensive and wasteful if you don't like them. Just make sure any supermarket cheese you buy isn't some seed oil mimicry concoction.
thanks guys
fresh berries are expensive where i live (3€ for 125 grams), thoughts on frozen berries?
i like oats tbh i will eat them more again definitely
I love frozen blueberries. Don't go too hard on the oats though, I ruined a bulk doing that and turned into a bloated tired fatty addicted to my daily oats lmao. And overnight oats are crack with chia, a bit of lemon, milk and frozen blueberries on top. Worth trying to see if you like it.
They’re great because they’re frozen at peak ripeness. Also they blend better
Frozen everything is always good since it is fresh, often better than the stuff you can find on the fresh shelves.
>anti-nutrient
Hahahaha. Didnt read further
>Anti-Nutrient
>Suggests cumming so infrequently it can cause increased risk of prostate cancer.
Really missed the brief and instead said dumb shit didn't we?
Certain compounds are by definition anti-nutrients Digestion is a series of chemical reactions, and you can inhibit certain reactions with the introduction of particular chemicals. Bread is an anti-nutrient for iron, zinc, magnesium, calcium and ascorbic acid. Sailors got scurvy more so from the 100% hard tack diet and alcohol diet than the months without fruit.
Typical all or nothing ISTizen mindset. Bro you think anyone here is gonna go full hard tack and grog and think it's healthy?
A balanced diet > some weird "avoid this at all costs" meme shit.
Is Zinc an anti-nutrient because it inhibits Copper uptake if they're consumed at the same time? Is calcium an anti-nutrient because your body uses up magnesium and vitamin D to process it?
Kind of, but you need zinc and you need copper. You don't need anything from wheat. Its a shit tier carb that just causes inflammation and spikes insulin with nearly no nutritional benefit. At least potatoes give you potassium and you can at least soak oats to reduce phytic acid.
This.
Lol @ anyone who doesn't understand that bread and grains give you literally nothing that you need besides small mouth pleasures
> believing the porn industries psyop
>eat pasta and bread
>lose weight
Was it that easy all along?
>anti-nutrient
found the ketard, only took 9 words
>recommend soaked oats and potatoes
>get called a ketard
dumb Black person
>anti-nutrient
Your lucky day for my health dump.
Personally, I'd drop the pasta and bread. Potato, rice, sweet potato and oats, fermented buckwheat bread (super simple to make) are mostly fine. Ideally you want to hover around 90-120g carbs/day - if you're not keto.
Opt for foods when you can.. nutrients in food is typically much more bioavaliable than in a pill. Pills lack phytonutrients, polyphenols and more. But a 1/2 dose high quality (eg. Thorne research) multi, 5x/week can be good insurance.
That being said, many foods (especially fruit/veg thanks to soil depletion) and void of nutrients a continue to lose nutrients when stored on a shelf at a supermarket. Both of these can be mitigated by buying from local markets.
Wild caught sardines and Mackrell are a good, inexpensive option for Omega3 and more.
If you want to truly health max you want to be eating liver and doing occasional fasts. Do IF if practical, do a 72 hour water fast quarterly and atleast 1x 36hour water fast monthly.
A good option for nutrients is to buy 'supplelent foods' which contains high levels of nutrients (wild mushrooms, wild freeze dried Berry powders, organic greens powders etc.)
Make your own fermented foods (especially sauerkraut and fermented garlic).
If you consume dairy, always add whey to it. Whey:Caesin in human milk is 60:40, in cows it's 20:80. Caesin is inflammatory, regardless of A1/A2. 1 big scoop of whey in 1L of milk will bring you to roughly 60:40. Drink unhomogenized milk, fractionated milk fat is bad for you.
Don't consume seed oils o gluten, limit grains, don't eat from plastic - BPA FREE is bullshit, they replace with BPS
IMO the only supplement worth consuming (unless you're nutrient deficient in x) is collagen, or atleast glycine. It's too hard to consume unless you're regularly making bone broth. Arguably a low dose, high quality multi as I said earlier.
Zinc is pointless if you consume 200g+ of beef daily. Especially pointless if you enjoy the occasional oyster.
Outside of nutrition.. Don't overshoot your training. 2-3 sets is PLENTY for muscle growth. Pic-rel only relates to calcium-ion fatigue, not other forms. 1 set is enough on days you're tired or not properly recovered. If you want to recover your psychological health, get into Vasana Daha Tantra (https://www.himalayanacademy.com/) and practice NSDR daily. Do your biological systems a favour and wake up at the same time daily, make sure you get your 7-9 hours, avoid screens 2-3h before bed.
is my PPL routine way too aggressive then? Its the basic b***h moron one with 1 day off
Post your PPL. I do U/L and it's the following:
(A)
Ring Dips 2-3x5-8
Pullup(a) 1-3x 3-8
OHP 2x4-8
Meadow Row 2x4-8
Neck(front/back) 2-3x12(ish)
(B)
Zerch Squat 2-3x5-8
RDL 3x5-8 + set of shrugs after
Calf Raise 3-4x5-10
Ab Wheel 2xX
(C)
Ring pushups 2-3x4-8
Pullups(b) 2-3x4-8
Ring inverted Row 2x5-8
Neck(side/side) 2-3x12(ish)
Skull crushers 1-2x Myoreps
(D)
Split squat 3x5-8
Back extension 2-3x6-12
Nordic curl 3x5-10
Lateral raise 2-3x12(ish)
DB curls 1-2x Myoreps
Keep in mind, I lift in my garage. I mostly rely on gymnastic rings and a weighted vest. If I were at a gym I'd throw in some extra ham curls and maybe leg extensions. Neck exercises because it's good for impeding whiplash in contact sport and it's (+3) visual mog
Pullups(a) = on rings, shoulder width.
Pullups(b) = wide wide, on bar
I do a,b,c,d in order and only lift on days where I feel good for it. This is usually 3x/week, sometimes 2x, sometimes 4x.
this one, I know its
>plebbit
but it was recommended to me here
I added some more sets on deadlift since 1x5 per week is ridiculously low volume.
>ring exercises
>ab wheel
>zercher squat
>works neck
>graph about hypertrophy made by strength coach with zero credentials and the source being "some studies"
>people can't think, nor make arguments without cReDeNtIaLs
OK authority brain
>stuff
Why would you expect a summary amd graph picrel to be completely referenced. Literally just Google it for the full article you mutt brain moron
great post.
>If you want to truly health max you want to be eating liver and doing occasional fasts. Do IF if practical, do a 72 hour water fast quarterly and atleast 1x 36hour water fast monthly.
What's the reasoning behind this?
Autism.
Studies on rats.
Like other anon said, fasting has been studied and caloric restriction literally extends the lifespan of rats.
Also been studied with chemo as a way to lessen the nausea and making the meds work better, even been hypothesized that extended fasting starves out cancer cells.
Fasting has been linked to anti-aging body repair in humans too, extended fasting fixing your brain and lessening chances of dementia/alzheimers if not outright even preventing it.
Personally I'd recommend fasting to everyone every once in a while, especially to fat westerners that don't even know what true hunger feels like. Also nice to give a bit of rest to your gut and realise you don't have to stuff your face all the time.
>fasting
meme, no benefits for athletes. move body, eat carbs
Tons of benefits you dummy
>Herschel walker isn’t real
>If you want to truly health max you want to be eating liver and doing occasional fasts.
There's no evidence that eating liver or fasting it's beneficial for long term health
>twitter troony
only one of those quotes are true
>stuff
Lmfao
>If you want to truly health max you want to be eating liver and doing occasional fasts
question about liver. does it matter what animal it's from? i can only find chicken and pork liver here and i avoid pork altogether
btw is pork healthy?
Mint teas lower test by 25% so I would switch teas if you want high test
>pic rel
Not just any deenz. The KING of Deenz. No goyoils.
I've been reading a LOT about this and the most consistently things I've seen praised are:
- turmeric daily - but you have to also eat black pepper with it to make it available to the body
- broccoli sprouts - they contain everything healthy adult broccoli contains but in a far tinier package, making it 40 times more nutrient dense per volume
- fish oil - but the pill form is questionable - maybe old. I have a bottle of cod liver oil in the fridge and take a spoonful every day
- green/black tea. once you get used to it it's almost as good as coffee
- Don't eat sugar except fruits
fug I forgot to include raw garlic in the list, it's my biggest favorite. I probably stink
whats wrong with honey
Creatine and essential aminoacids (the 9 of them, not just BCAA), water, raw garlik, homemade greek/lebanese yogurt, olive oil, sauerkraut, dark chocolate(over 70% at least), eggs. In tems of supplements, I'm not sure to be honest.
just cut off bread and fish, supplement fish oil instead. take vitamin D if needed
>peppermint tea
do you also rub lavender essential oil on you balls?
>50mg zinc every day
you don't need that much, cut the pills in half
does anyone have experience with maca powder? I heard it makes you horny
Need something that will make me as horny as possible
This will trigger IST but I do Mediterranean diet and I feel great and am making great progress in the gym.
What foods do you eat. Like what are the main ingredients?
This is what it looks like right now:
Breakfast:
>Full fat unflavored greek yoghurt with honey and oats mixed in
>eggs
>fruit
>milk
Lunch:
>Some kind of vegetarian (NOT vegan, usually has a little cheese or chicken broth) dish with a base of beans/lentils and a carb like pasta or rice
>bread is fine but I rarely have it because I can't finish a loaf before it goes bad
>occasionally just pasta and vegetables
Mid afternoon shake
>milk, whey, organic peanut butter(ingredients: peanuts, salt), oats, fruit, salt, sometimes cocoa powder for taste
Dinner
>Something with meat, 6 days of the week it's either poultry or seafood, 1 day a week red meat
>Always have a salad with just oil/vinegar occasionally simple homemade dressing
Additional rules:
>All food is cooked at home from whole ingredients
>Any added fat or oil in a recipe is replaced with olive oil, light olive oil if the flavor of extra virgin would be too strong
>Generally favor organic for everything
>At least half the alcohol I drink is red wine (love beer too much to give up completely
>Not strictly Mediterranean style food, frequently make Mexican or Indian style that fits these rules
>If eating at a friend's house or restaurant, I just eat whatever I feel like, rare enough it doesn't matter
I don't track calories, I don't track macros, high carbs, basically opposite of IST. Bulk is going well, I eat food I like, no type of food is completely banned but I almost never have ultra-processed food or refined sugar.
Forgot to mention:
>drink black coffee in the morning
>drink iced green tea throughout the day, iced because it's hot where I live
I like how everytime I give advice there's some npc moron homosexual who just copy pastes the le science reddit upboated counterpoint as if anyone gives a frick.
Yeah, bread is bad for you. No, I don't have LE SCIENCE source. Eat your bread, take your booster, and die. No one cares.
I only give advice that I am living proof of it working.
Switch that peppermint tea to green tea with honey. Make sure it's high quality, I like Japanese Matcha tea. There's a very good reason only royalty drank it back in old times.
Multivitamin & mineral tablets.
Thoughts on bran flakes? I like having a bowl with milk and a 3rd teaspoon of honey. Helps when I have had a meal low in fiber. I find it satiates my sweet tooth as well.
>cereal
Shit goyslop made by a pedophile circumcision fanatic.
Just find a recipe to soak oats if you can't give it up.
>goyslop
MOM I POSTED IT AGAIN
goy
slop
slop
for
goyim
>potatoes, pasta and bread
sweet potatoes and whole grains are ok
if you do refined stuff and white potatoes you will get inflammation and bloat
white potatoes are more like an emergency food when starving because they're cheap and easy
>Have a good social life
>Close friends you see regularly
>Gf whom you have sex with often
fish oil and vitamin D.
Its just processed sugar
it comes from nature dumbass. learn how to reply newbie
>eating high sat fat
>taking a zinc supp when you eat lots of fish and meat
Try some fricking vegetables, legumes, nuts, and seeds dawg