Be sure to see my top ergonomic tools, like standing desks.
Here’s what works for me. This may or may not work for you due to differences in daily exercise or metabolism.
- Exploring Smart Drugs, Fasting, and Fat Loss — Dr. Rhonda Patrick
- Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health
- Beyond Coffee: A Sustainable Guide to Nootropics, Adaptogens, and Mushrooms: Sensible book about various nootropics that weighs the benefits against the risks, backed by real data.
Personal Summary from Justin
The high “good fat”, low carb, moderate protein diet has:
- Reduced my body fat and weight effortlessly
- Increased energy, mental sharpness
- Made any periodic intentional or unplanned intermittent fasting much easier.
Typical Daily Routine
- Upon waking, 1 big glass of detox drink: 1 lemon + 1 lime + swig apple cider vinegar + LIVFit + Vitamineral
- LIVFit is a great deal at Costco.
- GT’s Ginger Kombucha, in the morning.
- “Bullet-Proof” style Coffee and/or Tea consumed between 10 am and 1 pm.
- One mug of coffee (2 cups on coffee maker):
- 1 tablespoons MCT Oil (Bulletproof Brain Octane)
- 1 tablespoons Coconut Oil (Costco Organic)
- 1 tablespoons unsalted butter
- One or 2 mugs, made from 2 teaspoons of green or black tea with following supplements
- One mug of coffee (2 cups on coffee maker):
- Mid-day protein smoothie (berries, greens, raw eggs, Greek yogurt, almond butter, unsweetened whey protein powder or Orgain Chocolate, sometimes MCT powder, sometimes collagen protein powder. The MCT powder makes the smoothie richer tasting.
- Dinner of fish and salad/veggies
- Trying not to snack after dinner. But I like a few macadamia nuts before I fall asleep.
Was Trying out
- Creatine. My weight had gone up as well as strength. I can’t say anything conclusive on this one.
No Longer doing the following but you may want to try:
- Chocolate Added to the coffee: 1-2 tablespoons of organic cocoa powder. This is a little bitter, so you might have this in one of the mugs, or split between the two mugs and 1-2 scoops of Bulletproof Collagen powder.
- Added to the green tea: 1 teaspoon of maca because the maca seemed to cause me insomnia. Definitely, don’t take it past noon.
- Avoid drinking caffeine right when you wake up unless you want to be addicted to it. By never drinking caffeine when I wake up, I am able to suspend caffeine intake with no headaches. I’ve gone back to having my tea/coffee 30 min after waking.
- Time restricted daily feeding (Zero App, Satchin Panda Talk) to reset the body clock for maximum performance, better digestion, better sleep.
- Consider 36 hr or longer full or partial fasts periodically to clear body of pre-cancerous cells
- Well balanced article from Mark Sisson on Long Fasts and an older article from Mark on the benefits of intermittent fasting from 2011.
- It’s as important as exercise!
- 100% read/listing to Why We Sleep (audible) and Kindle: If you not yet convinced that good sleep is maybe the most important factor in good health, read this book. Even if you are convinced, this book is a fascinating read. Here’s a 45-minute talk from the author Matt Walker, given at Google.
- Consistent exercise is important
- Moderation is key
- Pushing yourself hard every day is counterproductive
- At least a 10 min daily practice is advised (Headspace App, Calm App, TM, Self Realization Fellowship)
- Great podcast from FoundMyFitness on Meditation, Stress, Aging, and Immune Function
- Outside Magazine: Is the High-Fat, Low-Carb Ketogenic Diet Right for You? By: T.J Murphy Sep 19, 2016: “Ford, who is now 61, has practiced a ketogenic diet himself since 2006 and says he has consistently experienced improved cognition. His body fat is under 10 percent. He prefers not to drop out of ketosis, but sometimes he does. “Once when I was in Italy, I ate a half-bowl of pasta after a workout,” he said. “I felt like a zombie.”
Time Restricted Eating and Fasting
- Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health. Audio of this can be found at the “Found My Fitness Podcast”.
- http://mycircadianclock.org/faq Phone app
- Zero App, Article from Kevin Rose
- Valter Longo, Ph.D. on Fasting-Mimicking Diet & Fasting for Longevity, Cancer & Multiple Sclerosis
- THINKING Podcast || Episode 17 (Part 2): Dietary Fasting with Dr. Jason Fung
- “Found My Fitness” podcast has other great related talks!
- WeFast Facebook Group, led by Geoffrey Woo of Nootrobox
- The Scientific Approach to Intermittent Fasting: highly recommended by a member of the “we fast” community.
Tracking sleep is highly beneficial as it can help you correlate and figure out causations with what causes good and bad sleep.
Sleep aids especially if going to bed hungry. I’ve tried these. Your mileage may vary.
- Best review site: Examine.com
- I have been taking, since 2017 (per recommended dosages, with some food containing fat):
- Costco’s Turmeric and Black Pepper, 3 pills.
- BioAstin 12mg, 1 pill.
- KADO-3 and RISE Nootropics from HVMN, 2 pills each day.
- Costco Kril Oil (1-2 pills) or Fish Oil (2-4 pills per day).
Products for Extended Fasting (from Dylan Grafmyre)
Per the advice in “Tools of Titans” and related articles, videos, and podcasts, only for extended fasts.
- Scivation, Xtend Perform BCAAs + Peak O2, Mango, 44 Servings
- Quest Nutrition MCT Powder Oil, 16 Ounce: Great for smoothies!
- KetoSports KetoForce Dietary Supplement, 16 Fluid Ounce
- KetoSports KetoCaNa Dietary Ketone Supplement For Physical and Mental Performance, Natural Orange, 10.75 oz.
- 2/3/2017: JG: Learned that Turmeric and Black Pepper are irritants that make your body produce some good things, on Dr. Darya and Kevin Rose Talk Meditation Retreats, Diet, Seasonal Eating, and More - FoundMyFitness. Some potentially amazing benefits from turmeric.