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Try reading "How Not To Die" by Michael Greger: https://www.amazon.com/dp/B00Y7USB14/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
It's the real deal and will give you a lot of data. However, it's relatively straightforward to eat a healthy diet: eat lots of whole plant foods, particularly greens, fruits, legumes, and whole grains. The closer to the vine/tree, the better. There are thousands of micronutrients in food that we don't yet understand. Every time we take real food apart and put together some processed variation, we destroy important synergistic effects. As Michael Pollan famously said, "Eat food. Not too much. Mostly Plants.".
You should be lifting as heavy as you can with proper form. Sets of ~6 reps. Squat, Deadlift, Bench, & Military Press is where most of your gains will come from. I cannot recommend THIS book enough. Keep it heavy and adjust your diet for fat loss.
What helped me get there was the realization that I was an addict. I was standing in line at the gas station behind two guys and a girl, each getting their cigarettes. The whole time i was silently condemning them in my head "Dont they know they are addicts, that they are killing themselves, that they are throwing their money away." etc..
It became my turn the pay and i sat my chocolate donuts and soda on the counter and paid my $4 and change and remembered that I had just said that morning that i was going to start calorie counting again, that i was going to just skip breakfast because i wasn't even that hungry. That i had specifically reminded myself to not stop by the convenience store. Yet there I was anyway getting my fix, just like the three smokers in front of me had been.
Read Salt Sugar Fat, its not a coincidence that I was an addict, the food I was gorging on was specifically and meaningfully designed to be addictive.:
https://www.amazon.com/Salt-Sugar-Fat-Giants-Hooked-ebook/dp/B00985E3UG
That knowledge gave me the fuel to fight my cravings, because fuck them. Righteous indignation became my shield and got me through those first couple of really hard weeks and unto the path to a healthier lifestyle.
We're not. You're assuming those things are inherently bad for you. They're not.
Check out the book The Big Fat Surprise by Nina Teicholz. It's a life changer.
Edit: and here's my blood work: https://imgur.com/a/BmpS8mk
I've read a ton of books on this subject, and I highly recommend, Salt Sugar Fat: How the Food Giants Hooked Us by Michael Moss and Fat Land: How Americans Became the Fattest People in the World by Greg Critser.
You are not alone, and thank you for being direct and honest!
> What about individual doctors, though? Why aren’t all my colleagues telling their patients to lay off the Chick-fil-A? Insufficient time during office visits is a common excuse physicians cite, but the top reason doctors give for not counseling patients with high cholesterol to eat healthier is that they think patients may “fear privations related to dietary advice.”65 In other words, doctors perceive that patients would feel deprived of all the junk they’re eating. Can you imagine a doctor saying, “Yeah, I’d like to tell my patients to stop smoking, but I know how much they love it”?
- How Not to Die, Chapter 1: How Not to Die from Heart Disease, by Dr. Michael Greger.
This is towards the end of the chapter, here is the rest in case you are interested:
>Neal Barnard, M.D., president of the Physicians Committee for Responsible Medicine, recently wrote a compelling editorial in the American Medical Association’s journal of ethics, describing how doctors went from being bystanders—or even enablers—of smoking to leading the fight against tobacco. Doctors realized they were more effective at counseling patients to quit smoking if they no longer had tobacco stains on their own fingers.
>Today, Dr. Barnard says, “Plant-based diets are the nutritional equivalent of quitting smoking.”66
Bigger Leaner Stronger. Its a book/program that I really like. Not quite as mainstream as some of the others, but it seems to work well for me. The book was $0.99 on amazon recently. He goes over most of the stuff you can find in the wiki, but I liked the review.
https://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG/
I highly recommend the nutrition science book How Not to Die. This book changed my life, I am eating much healthier and will live longer and feel better because of it.
Here’s a comment on another post about POTS that I posted. I hope this helps you.
Not a doctor here but
https://www.dinet.org/forums/topic/9262-vitamin-b1-and-dysautonomia/
Look up Dr.Derrick Lonsdale and read some of his books he goes in depth about the autonomic nervous system, POTS and dysautonomia.
Look at some of his studies posted on the NIH.
You came at the right time haha.
You can read the first 80 pages of that book free and probably will give you some insight. If you want to get started, the type of thiamin he uses for b1 deficiency is TTFD which is a disulfide derivative of thiamin and has he ability to cross the blood brain barrier. You can grab it off amazon and the company that makes is called ecological formulas.
Take it with magnesium and your choice of B-Complex and your choice of multi vitamin.
I ain’t tryna sell nothin. I’m just trying to give some information that helped me.
By the way the paradox reaction is real, the first two days I stood up and almost blacked out twice but after a few days I felt amazing. Consider it a type of “re-feeding” Syndrome.
Before I started my blood pressure was 135/55 and the next day after I started it went to 110/65 but let me tell you even though that was a good blood pressure, it dropping 25 points in a day isn’t a nice feeling
It’s generally safe, but be careful. Always consult your physician, and show him the information and book.
Another thing to add POTS can be triggered by head injury and bad diet. Your body needs vitamin B1 badly during times of intense stress.
Don't laugh too hard....
I use tallow for thread tapping. Tallow (rendered beef fat) is extremely stable and does not go rancid. There is a hot dip wax formula for chain lube that includes tallow. If you are an old machinist, you are familiar with different types of "natural" lubricants.
I have seen lard mentioned as a lubricant in the old books but on a serious note, I see no use for it on a bicycle. Lard mixed in with chain wax makes sense as it would lower the melting point of the wax if that is indeed a property you want. I find just plain hot wax to be incredibly good by itself.
Prior to oil being pumped out of the ground animal fats and processed seed oils were used for lubrication. Once the seed oil market started collapsing they started to sell it for human consumption. Rape Seed oil was popular, for machine use and was poisonous. Selective breeding has removed most of the poison and it was renamed to Canola Oil because what woman is going to buy rape oil.
Big Fat Surprise is a great book on the history of fats for human consumption and takes a very close look at the studies that out low fat, high carb diets are based on.
I use ecological formulas. I think cardiovascular research makes a lipothiamine. The video linked above is by Elliot Overton and he has his own formulation, I think it’s called thiamax. The best resource for learning about it is Hormonesmatter.com or the book by the doc who runs that page. https://www.amazon.com/Thiamine-Deficiency-Disease-Dysautonomia-Malnutrition-ebook/dp/B073NCFNLX Elliot Overton also has other thiamine related videos on YouTube.
I listened to her audiobook via my public library's Overdrive and can only recommend every person interested in really understanding the mechanics behind our current state of nutrition listen or read it. I enjoyed the listening because I could rewind and rewind and then let it sink in. I am not getting any benefit from Amazon just found that link with reviews might be helpful. https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA
this book called bigger leaner stronger is a really good book on how to make more muscles. even tho it's mostly popular with body builders it works for making muscles for boxing too. especially the diet part
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
Read Salt, sugar, fat by Michel moss. It's on audible.
Here's link if you want to read reviews.
it's about how companies hook us on food. There's something called the 'bliss point' It's the perfect ratios of salt sugar and fat. So much more.
The cardio isn't really necessary, mainly just the weight training. Also, you could get great results just doing 3x per week if 4x is too much. And you don't need a trainer, you just need to dial in your diet/nutrition and follow a decent routine like Mike Matthews' Bigger Leaner Stronger or Rusty Moore's Visual Impact Muscle Building program (which is the one I used to do my original transformation).
A great place to start with information on this topic would be Jason Fung's The Obesity Code. It's an approachable book that gives lots of fundamental basics on the nature of fasting.
This book: https://www.amazon.co.uk/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
is brilliant. You can ignore some (most/all) of the diet stuff if you want as it's aimed at people who really want to get into it, but there's workouts in there and clear instructions on most of the major lifts (and any lifts that are in the workouts but not described in detail you can youtube). I started at the gym following his workouts, scribbled bit of paper with the plan tucked into my shorts - found it really useful
(I think from looking at your profile that you're a guy but there is an equivalent book for women too if necessary)
I can no longer do back squats, deadlift and bench press due to lower back and shoulder injuries (unrelated to weight room). Currently I follow Unstoppable by John Rusin twice a week. Monday is Upper and Friday is lower. here's the lower workout
I also do 2 X days bodyweight training using Freeletics.
I can only get away with Goblet squats 7 sets of 5 reps with 22kg/48 lbs dumbbell or kettle bell depending on what's available at my gym.
Before pandemic, I used to run a 5 day per week split from Bigger, Leaner,Stronger by Mike Matthews
Excellent Home Gym + PT, especially in the beginning to help you with the right weightlifting techniques. After that optional.
Read the following book and follow its advice, does not take long to read. It really has everything you need to embark on the right path, has been transformational for me personally as well.
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
Good Calories, Bad Calories https://www.amazon.com/dp/B000UZNSC2/ref=cm_sw_r_cp_apan_NZEW09W7NXD0Y6MBV0JZ
You aren't being insulted. You are being called factual descriptor as ignorant.
ig·no·rant [ˈiɡnərənt] ADJECTIVE lacking knowledge
As an atheist who eats a plant-based diet...it really is superior for your health. The go-to book recommendation (with tons of studies cited) is How Not to Die. The title makes it sound like it's about living forever, but it's more like "you don't want to die in poor health, let's maximize your years of healthy living". The book takes a science-based approach and cites its studies.
Check out this video where they talk about pregancy/PCOS specifically and if it resonates, look more into Dr Jason Fung and his book Obesity Code. And he has a lot of youtube videos as well.
I think this book is a good coverall, in terms of diet and exercise.
It also reviews cutting and bulking cycles.
Best of luck!
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
I'd start by spending $15 on this book and improve your chances.
Nah you need to burn fat in order to see the muscle underneath anyway. If you eat the right sort of calories in the right amounts then it shouldn't make you lose muscle. This book explains everything really well https://www.amazon.co.uk/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
personally i think as long as its good salt and not " government salt" its almost impossible to get top much salt, well assuming you get enough potassium.
sorry to be disagreeable but they hang an IV if saline solution at the hospital almost first thing for a reason, the world salary comes from salt because its how roman soldiers were paid, and through much of history salt was more valuable than gold.
https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating-ebook/dp/B01GBAJR9C/
its similar to how people have been made terrified of the sun, despite every cancer except skin , heart disease and diabetes all going down the closer you get to the equator.
get the book free , if interested, at book4you.org or ebook-hunter.org
if people worry about high BP, get your magnesium and potassium up , it will always come down
You got a BJ at that age? Shit, that's more than I was doing at that age. I was fantasizing about being with girls at my college and put every woman on a pedestal. I also thought my life was just about over, but that's another story for another day.
At 19, you a half-baked product. Shit, you haven't even been formed to go into the oven, so to speak. So much road ahead of you. But you need to play your cards right. Build yourself up into the man you want to be.
Go to the gym and lift heavy weights. Get this book. It will change your life.
Learn how to speak to people in general. I'd recommend going to Toastmasters. It will help you get rid of your fear of public speaking (a fear which many people have by default).
Stop masturbating and watching porn. Trust me.
Learn about basic personal finance. r/personalfinance is a good place to start.
Read The Power of Your Subconscious Mind, No Excuses by Brian Tracy, and Way of the Superior Man by David Deida, and Can't Hurt Me by David Goggins. Your life will change.
Do these things and you will be a completely new man by 24 or even earlier. But you need to put in the work.
There's charts in here based on research showing low salt diets causing just as much harm as extreme salt diets (and extreme being at the 8+g range):
https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating-ebook/dp/B01GBAJR9C
3-5g, which is what people naturally titrate to when left to their own devices is perfectly healthy.
It’s not as much about the sodium and fat as it is about the cholesterol (leads to heart disease, top cause of death) and animal protein (raise IGF-1, leads to cancer). Of course the sodium is not good.
A great book about this stuff is How Not to Die
Gary Taubes is the gold standard for this.
His latest is "The Case for Keto", but I still have a soft spot for Why We Get Fat: And What To Do About It.
Taubes is a journalist who specializes in science. His original book on the subject (Good Calories, Bad Calories) is aimed at more of the science/medical community and can be a little dense. The Why We Get Fat book is basically him taking that information and putting it in a little more simple and reader-friendly book. He's been keto for years and really knows his stuff on this and is fantastic at explaining it so anyone can understand.