Weight Loss & Diet

Need growth hormone to maintain muscle. 

ACTION

reduce carbs 

Add

Salad

Protein and fat

Intermittent fasting

INTERMITTENT FASTING

Don't eat for 16hrs

Eat 6-8hrs

For me, I try to finish eating by 7pm and then have lunch at 11:30.

Black coffee does not break the fast. 

Fast for a long period

Ortifergy 

Body eats damaged cells. 

BAD

Fructose is bad. In fruit. Very high insulin. 

Berry's are ok

Strawberries, blueberries, 

Veggies ok above ground

Peas corn pumpkin.

Bad

Milk

Potatoes 

Bakbeans

Chick peas

Grapes

Kidney beans 

Alcohol inhibit liver from performing neoglenesys.

Diminishes muscle mass.

Carbs for recovery.

Not protein.

1g protein per kg body weight minus the fat. 

Flesh is About 30% protein 

Processed meat (nitrates) is carsonogenic .

To increase or maintain weight

Weights 3 x /week. 

Carbs give a dopamine hit.

Caffeine before exercise

Createen 5g per day. Build muscle. 

RECOVERY

Unless we are elite sports people, having post exercise carbs is not necessary. 

Autophagy is a vital cellular "cleaning" process that removes damaged components, typically triggered by fasting for 16–48+hrs.