Nutrition In The Real World

Nutrition in the Real World

• Managing Willpower (A lousy strategy)
  • Change your default diet.
    • Control your food environment better.
      • Shopping at the grocery store (buy the donuts)
        • Constant willpower
        • Spikes of willpower
      • At restaurants ask to not bring bread
    • Plan your meals
    • Are you an abstainer or a moderator?
      • https://gretchenrubin.com/articles/abstainer-vs-moderator/
    • Upholder? Questioner? Obliger? Rebel?
      • https://gretchenrubin.com/quiz/the-four-tendencies-quiz/
    • Slip Ups and Special Situations
      • How to deal with slip ups (not if but when)
        • Make the next meal the right meal
        • Miss a workout, don’t miss the next one
      • Does a cheat meal work for you (abstainer/moderator)
    • What to do at restaurants
      • Don’t eat carbs first (hold the bread)
      • Eat vegetables first (start with a salad)
      • Avoid alcohol
      • Modify the order (dressing on the side)
    • Holidays
      • Less important what you eat between Christmas and New Years than what you eat between New Years and Christmas
      • Thanksgiving-get rid of the leftovers
      • https://peterattiamd.com/a-game-plan-for-healthy-enjoyment-of-the-holidays/
    • Time Restricted Eating (not the same as calorie restriction)
      • Health benefit start about 12 hours after you start fasting
        • Body starts to break fatty acids into ketone bodies
        • 24 hours autophagy starts
        • 48 hours growth hormone levels peak
        • 50 hours insulin reaches its minimum level (testosterone starts to rise)
        • 72 hours body triggered to recycle and replace T-cells
          • Strengthens the immune system