given the interest in the other thread, use this thread to share and swap progress, stories, and diet/exercise tips and tricks
we're all just doin our best, don't be a jerk or i'll nuke you good, y'hear?!
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Needing good health and wellness advice/information myself, I can't wait to read what is posted here. But like with most all new threads here on TKP, we must start off with the obligatory...
LET'S GO...
With the new kiddo, the meal trains, and the holidays I put on a few pounds. The wife wanted to get back into spin and her studio classes have gotten too damn high, so we bit the bullet and leaned into middle-class suburban life and bought a peloton 🙄. If anyone else on here is a pelonerd let me know and we can friend up and try to hold each other accountable.
I love my peloton... Its a great way to turn a 30 minute downtime with kids in bed into a workout. Dont make my mistake and only cycle... make wure you also cross train for lateral strength in your legs/butt so you dont get injured with Strength imbalance
I've ended up enjoying the spin stuff more than I thought I would, but historically I'm a free weight guy, so I appreciate the ability to mix it up. I do 2-3 nights 20-30 minute spin with a 10 min core or stretch depending on how I'm feeling and then a couple nights that are just dumbbells or subbed kettlebells. Sometimes I just watch CFB and do speed work during commercials. After the first kid I was doing home kettlebell workouts as my primary form of exercise, but it takes too much inertia now to design my workouts. The instructors are a bit cheesy, but like you said it's a great way to get moving during nap time or right after bedtime.
Love my Peloton since Kids got in the way of getting out of the house into a gym. Check out the Bootcamp classes - good mix of HITT on the bike and weights on the floor in one class.
Yes!. The research on nutrition and exercise has exploded in the past couple years. The things I wish we knew when I was in school...
I just got a Continuous Glucose Monitor (CGM) today My health insurance pays 100% (I'm lucky). So, I'll start posting some things as I experiment with how various foods impact MY blood sugar. Your impact will vary as everyone is different.
As a way to open things up, I will disclose that 2 years ago I was diagnosed type 2 diabetic. 7.3 A1C.
6 month checkup non-medicated A1C was 5.2. I control it with diet and exercise.
I know I am not the only one here with this circumstance. I am willing to open up publicly and privately to help anyone here.
I have learned much in the past couple years and can provide sources of information and a layman's opinion.
In the past I was an athlete as a rugby player and then body builder. An injury stopped this abruptly and any sport became impossible for over a decade.
You can imagine the rest.
Groups like this are great support.
Chime in.
When I first started to read that insurance paid for a glucose monitor and you thought you were lucky all i could think was diabetes, my father has one and it has been amazing, he is type 1 and after chemo he was struggling to control everything, this man went 30 year of one shot a day and using food and exercise to struggling, but now he has the monitor and the pump and it has changed his life I wish he had the monitor earlier because it tells him he is going down before he feels it.
That is amazing that your a1c is down!
As someone who quit eating meat a few years ago, if you are going to start incorporating more legumes into your diet, do it slowly to gauge your tolerance. Don't just jump into it. And Beano is your friend.
I've always liked chickpeas and lentils, but got married in March and was absolutely not ready for how frequently Mrs Chumps was gonna cook or request them, lol
Well, I won't call it fitness. But, I have embarked on trying to lose about 25 lbs. I've done this before via calorie counting. I'm not really doing that this time around. It didn't stick, and was not my favorite approach.
I don't really have time to go to the gym. So, I've been trying my best to put down the fork. But, with that, I've also focused on keeping my protein intake up, hoping to reduce the cravings.
I've gotten a walk pad and do that for a bit at work (until I had an injury that has kept me from doing much of anything. Just getting back to normal after almost 2 months.)
I've been doing weight bearing exercises during breaks at work.
Part of the desire to do this is helping with my plantar fasciitis. Otherwise, just trying not to look like a pear walking on toothpicks.
I know these look ridiculous, but have you tried a nighttime boot for your plantar fasciitis? A few friends have used them with success. Obviously you should do your stretching during the day too, but for stubborn cases it's worth a shot. You have to use them every night for at least 1-2 weeks.
I have a slightly different boot I wear when things get bad.
Calorie counting can suck. I have rather enjoyed recording my meals and have kept it up for 2 years now. I can see how it is tedious.
For another idea on how to keep down calories, here's an idea.
Consume things that produce satiety. Proteins will have you feel sated from food but the other approach is bulk.
Large salads that proceed or are with the meal can exert physical pressure withing the digestive tract that distend the stomach and intestine that will signal satiety.
I personally like fresh spinach and cole slaw to help suppress hunger.
Also, I have used caffeine to suppress hunger as well.
Popcorn is another good high volume, low cal food if you are looking to snack
Just dont say "ooh popcorn good for me" and load it up with butter and salt
I stay away from popcorn due to the starch, though it may be unfounded.
Now that I have the cGM, I can look at the glucose impact. There's no real nutrition in it so I prefer others.
I snack on pumpkin seeds/ pepitas, low sodium roasted almonds and macadamia nuts. Olives, cheese, small oranges, berries, green tea.
Not sure how many of you worry about ingesting micro-plastics, but micro-wave popcorn is one of the best ways to eat a lot of it. My wife is leading the way on avoiding them, we move frozen veggies to a glass corningware with a lid to microwave, store in re-usable silicon bags, or glass storage containers, etc. No plastics in the microwave-wave, including plastic film coated pop-corn bags. Talking about going back to an air popper, but just not having popcorn at home for now.
Lately I have heard more about this. I have gotten some silicon bags to test.
How do you clean them? I have been using them to sous vide meats. The method I have been using so far is to rinse with hot water, then add a little dishwashing liquid and hang them in the dishwasher upside down. After washing, I re-rinse them and hand them upside down to dry.
Same generally. Rinse and put in the washer inside out. Much harder to get the air out for the sous vide, still trying to figure that part out.
Yep. Satiety is all about fiber and healthy fats. Seconded on adding coleslaw/shredded cabbage to salads. Added fiber and a much more interesting flavor and texture. I also add sunflower kernels (raw or roasted) and pepitas to my salads for some healthy fat.
Recs on the walking pad?
I have seen and talked with a lot of folks that have them. Most all of us have bought some random brand from amazon. I don't know anyone who has had an issue with one of the higher volume/better reviewed ones.
I've bought two "Sperax" ones. My wife has put a lot of miles on hers with no issues. I've had mine at the office for less time. But, still no issues.
Few days late to the party but I got a Walkingpad (yes that is the brand) A1 Pro and my wife has a C2. We use the every day. We've had them for over a year and have had no issues with them.
Yup mine is the Walkingpad brand and not sure of the model. It folds though!
I spend a ton of my time pursuing various outdoor sports and lifting when I can squeeze it in. That said, I'm 38 and spent last year laid up with a serious neck injury (that's what you get for diving in headfirst to BJJ at 37).
I've got 15 lbs I'd like to have off by summer, and I can't up my activity level. That means hard changes in diet and portion size. Oof, not excited.
I'm not an expert on anything here, but the two pieces of fitness advice that have served me in my 30's are: try to lift weights one day a week, forever. And reduce (or eliminate) alcohol intake. ( Sorry, TKP for that second one).
I kicked alcohol completely for a few months last year and now am down to no more than 2 drinks a sitting and no more than 5 a week mainly just to bar social situations. The availability of good NA beers has made it a lot easier.
Please share NA beer recs. The ones I've tried have all been ass.
Athletic is usually easy to find I think all of their varieties are good.
Best Day Brewing Electro Lime is in my top 10 beers ever as an NA it's delicious.
Most of the generic domestics suck. Heineken 0 is the closest to its alcoholic brother. Busch NA is also pretty close but I think that's because it tastes like water and so does Busch Light.
Strongly second Athletic NA beer. I love this stuff, it tastes phenomenal. Getting more and more prevalent in stores too.
Been meaning to check out the electro lime, this might put me over
It's so good. I can't find it reliably around here but I'm going to drive around and stock up in the summer. 10/10 summer boat beer.
Snagged some in NY coming back from my inlaws, and i must say they are pretty good! Reminds me a lot of Cale May Brewing's "Tan Limes"
gonna try my first dry super bowl in a long time -- only half a cheat day
I enjoy the stuff from Brew Dog. Clockwork Tangerine AF, Punk AF, and Hazy Jane AF are my favorites and are more IPA in nature. There are also some lager and stout options if those are more your flavor. I tend to order them online and have them shipped.
If you start with one of the NA versions, I think they taste like the real thing, but if you start with real beer and then go to one of the NA versions, you notice for sure.
I also have started adding NA beers to the rotation. Guiness 0 and Sierra Nevada Golden.
My problem is 100% alcohol. 100%. If I could reduce that - a couple beers after golf, a few watching the game, etc etc- If I could get it to one day a week and a couple beers, I'd be much better. Just have to do it. It's on me.
Could never cut back. Only healthy choice was to quit. Sucked but the streak sits at 15 months and -40 pounds (that I never thought I was carrying due to my build).
I'm WAY behind, but how is the Sierra Nevada? I've seen mixed 12 packs of their NA stuff, but still haven't bought them. I like Athletic's stuff.
Also, throwing in a word for the Lagunita Hop Refresher. Nice, hoppy, cold, zero calories. It's somewhere between a sparkling water and a beer. I think Sierra Nevada makes something like it, stuff like Hop Wtr is good, but expensive if it's not on sale.
Current: 5'10". 206#. 45y solid bourbon drinker
Goal: 180# with significant decrease in body fat. At least a 50% reduction in alcohol intake.
No alcohol since January 6th and 20 minutes of treadmill every evening at elevated heart rate (~120) for now. Also been eating more protein and smaller portions. We'll see how this goes in a couple weeks.
Right there with you -- 45y, 5'10", love the bourbon, and was 208 on 12/2. Currently at 184 and feeling and looking sooo much better.
Dang, congrats.
What seemed to work best for you?
I know putting down the Wild Turkey by itself would probably work wonders for me, but I just love it too much. I am gonna cut the amount I intake though.
Thanks man, I'm pretty proud of the results so far, though I did have a head start. I started lifting 3-5 days a week back in July and gained 20lbs of water, fat and muscle. I was eating a lot to gain as much strength as possible, and I wasn't lean to start with either, so by December, it was clearly time to cut.
As far as what's worked for me, this is pretty much my routine right now:
Breakfast: Black coffee with Collagen
Lunch: yogurt and a protein shake
Dinner: Grilled Steak (some days I eat half; others I eat it all)
Exercise: lift 3-5 days a week with 20 mins of easy running or biking at the end.
Cutting out the alcohol was a huge win. I would have a couple drinks in the evening, which would make me hungry, and then I'd start snacking and end up consuming a days worth of calories right before bed. The alcohol would also lead to poor sleep and poor recovery, and was causing a lot of inflammation too.
Just turned 50, 6'1, weigh way to much. Good news is despite both parents being diabetic, no sign yet. Morning glucose levels are good and so is A1C. Low cholesterol and good heart rate.
For me, I am upping my cardio and reducing calories. We will see how it goes. Down 2 lbs so far this year.
For me, cutting all sugar and complex starches cut my A1C.
The only starch I keep now is oatmeal.
I will be hitting one of my overnight oat staples this week and report back on my blood glucose reports from that.
Any good recipes for air fried chick peas?
One 15 oz can of chickpeas, drained and patted dry. Toss with 1/2 tsp olive oil and 1 tsp zaatar spice blend. Air fry 370F for 20-22 mins
Super tasty but they dont store well because they'll get a little soft and then they just feel mealy.
Will try
that sounds good. I like zaatar.
Roughly 6' 220lb. Cholesterol recently was 240ish and after 6 months of diet changes, still 240ish. Doc wanted to put me on a statin due to the rich family history of high cholesterol, but we started with Red Yeast Rice Extract to see if there's an effect by late March. RYRE has a naturally occuring low dose of statin in it. Diet changes have been trying to reduce sugar and alcohol a lot, and just generally make healthier choices -- instead of mixing skippy and smuckers into my morning yogurt, now i do a scoop of protein powder, for instance. And eating a lot more fermented foods, like kimchi and sourdough that I've been baking. Also higher fiber and less "bad fat proteins" in favor of leaner options like salmon, chicken breast instead of thighs, tofu here and there.
As an adult I've been as low as 165 and as high as 235, but neither were healthy. Aiming to be around 200 and a lot leaner than i am now, aside from the cholesterol.
I've been aiming for 7500 steps/day + weekly goal for 150 "heart points" on Google Fit app. Running is difficult for me because i dont enjoy it, and because high impact exercises hurt my knee. But i love walking at a brisk pace so i tend to do that. Ive incorporated more calisthenic and body weight exercises into my morning. Reconnected with a buddy with whom I've played pickup soccer over the years and went out to play indoor on Thursday -- i woke up Friday feeling like a bag of bones and my knee was barking at me, but it felt good to run around and I'm gonna try to get out there at least twice a month
Like the good senator above, i too have a walking pad. Got mine loke 3 years ago and use it a lot during the winter in front of the tv, it's foldable and easily stored and is great for apartment living. Have been using that to get my steps in at night if i didnt meet my daily goal
Yeah, I still get dreams of playing rugby.
Seriously, on your treks, try tossing on a backpack with 10 lb of stuff in it. It'll make more of a difference than you think.
I have not had to do the cholesterol dance, thank my lucky stars.
Come back with what you find works.
Recs on the walking pad?
Does your sourdough starter have a name? I got my starter going almost 2 years ago and we've only had storebought bread a handful of times since. Her name is Doughlene and she's amazing. She's at least a great grandmother by now from sharing her with others.
Frodough
I managed to balloon up to 190 during last summer's vacation. Goal is to get (and stay) below 180. Has been a massive struggle. Happy to have some of you push me on that. One thing I've learned is that in your 50s, almost no amount of exercise helps. I probably exercise more than 95% of people my age. Just have to eat less now. Any good low calorie recipes welcome - as long as they don't have fish. Sorry, other than shrimp, I really don't like seafood.
You are only in your 50's? I have a decade on you.
I find that once I cross over 10k steps/day it really is a threshold for me. Once I cross that, it's lie god turned on the weight drain. I have an active job and 10k happens 3-4 days/wk.
As for recipes, I add cottage cheese to scrambled eggs for breakfast. The added protein keeps me from getting hungry.
Also, gourmet salads like Caesar's is a great filler, has good flavors and a decent amount of protein.
Also, foods that have bulk iike mushrooms and roasted broccoli I find nicely filling.
Lean proteins like pork tenderloin, fish, and fowl are nice to fill up.
A spinach and tomato or goat cheese omelette with a small salad w/ roasted almonds can set your weekend off on the right start.
Life is a grind. Kids are older and work sucks. But gotta find solace in the little things. Find a way to step back and smile and enjoy the little things. Winter sucks but find a project and keep moving forward. Don't sweat the things you can't change. Friends and family and a cold beer every now and then. We're all in the same fight. Find teammates.
Never really got away from the gym but covid and getting married certainly changed it the past few years. Hoping to just stay not injured this year. Between my back, shoulder, and knee last year was pretty much a wash. Hoping to pack on a few pounds this winter and get my legs and core back to strengths instead of a liability (I feel like I've been in the VT S&C program)
I had to step back and do body weight work and got a set of adjustable dumbbells at the house. The change to night work and other commitments made the gym unreliable.
The Hokies basketball team could help with my wellness by playing complete games.
No doubt about it, being a Hokie fan isn't good for your health. The off-season is for hope and preparing your heart for watching the team(s) play.
Being a Hokie Fan certainly gets your heart rate up, but it's unfortunately due to high stress.
Best avoided, but if you're addicted, you're addicted.
I seem to do the same thing every year. Dry January with a very low carb vegetable and a largely low fat proteins based diet, and going to the gym. Lose a bunch of weight. Start February with limited drinking and food conscious eating. Tennis season starts in March, which means more exercise, but also beers with guys. Spring vacation, about 5 pounds on that I don't quite lose. Late nights in summer give more time for drinking, and I start thinking more about what I want to eat than what I should. A pound a month for a few months. Roll into the fall - no tennis, sitting around watching TV and football, sliding right into our birthdays and the holidays, which for us is all food and alcohol.
I am 10 days into Dry January (took a day off at the Mayo Bowl). Been to the gym 6-7 times and worked out at home today. Nothing higher in carbs than spaghetti squash ( except for bowl game). Goal is 10% - from 231lb-> to 208lb. Down 10 so far....... But the first 10 are the easiest.
Any one have something that helps them keep it off?
I can't commit to the gym. It becomes a chore. Like work. I'm not a good example but I try to find things I don't have to force myself to do. I've got some property so I try to stay busy clearing trails, cutting firewood, being curious. Hunting fishing. Find others that have an active hobby and build joy from it. If I have to make myself do it I always quit. But I've also needed to lose 20 lbs for 20 years and just can't get over the hump. I was in the best shape of my life at VT in 2002 trying to walk on to the football team. I've learned that's not coming back and to try and set a reasonable bar. Don't set unrealistic expectations. We're all getting old.
Keeping it off is the tough part.
Don't fight your tendencies, that's a loosing battle. Find a way to augment what you do while cutting away the largest gainer you can spare. Keep the rest.
For instance, discover the late night snack you normally get. Replace it with something that satisfies the same comfort urge. For instance, if it is a sandwich, replace that with a wrap of a protein and pickle in a law carb tortilla. You get the picture, replace that with something healthier and a few less calories. Do this with a few things and pretty soon you've dropped the impact by a couple hundred calories per day.
If you find beer with 10 less calories then 5 beers is 40 less calories. Toss in an iced tea for one of those beers. Don't give them all up but 1 replaced will make a dent. Attack small changes.
Over the past few months group of my collegw buddies have been checking in once every two weeks to try to track improvements on a) 5k run time b) number of consecutive push-ups c) wall sit time d) low plank time
It's been a fun way to challenge each other and hold each other accountable
Yeah, that wall sit is a killer. New research shows that as the single best exercise to improve cardiac health. Nutz.
Add body weight squats.
I've been doing an elliptical workout a couple times a week that goes - warm-up, 4 minute fast pace, high resistance, 1 minute push-ups, repeat 4 minutes on, 1 minute body weight squats, repeat 4 minutes on, 1 minute plank, 4 minutes on, 1 minute lunges, 4 minutes on, cool down.
I'm dead by the end 😅
At 60 years old, with a recently repaired right rotator cuff and mild meniscus tear in the right knee, I am 5'10" and 218 pounds. Need to lose 40 pounds this year and keep rehabbing the shoulder to play pickleball in the Spring. Will update monthly. Hoping to reacquaint myself with pants that I haven't worn for 5+ years.
Slow and steady. Injuries can be the largest impediment for improving health.
Walking is what humans were made for. It'll help that knee get stable.
I'm 2 years into my health journey. Spent too many years partying and working too much. Was averaging about 3 to 4 hours of sleep a night for almost two decades. Cholesterol, BP, and glucose were through the roof. I'm 5'8 and weighed around 250 with 38% body fat. One day my kid asked me to play outside with him and I got winded after a few minutes and felt so disappointed in myself.
I hated cardio (I think mainly cuz I couldn't do it) so started with lifting. Blocked an hour on my daily schedule to lift or at least show up at the gym. Prioritized sleep. Didnt drink as much but didn't really change my eating. Got down to 34% body fat and could feel myself getting stronger. End of last year I'm down to 27% body fat and about 225. My cholesterol has come down a ton, BP is normal, a1c is down to 7.5 (not anywhere close to Good but better than it was).
I started taking Supergut middle of last year and my cravings have gone down a lot. This year I signed up for a site called emeals to start getting my eating in order. I'm doing dry January right now but thinking of attempting the switch to NA starting in Feb.
My goal is to get below 20% body fat and get off the meds (metformin). I'm gonna keep lifting and probably add a tabata afterwards and start adding some running on the weekend (mainly because I can jog more than a block now and I'm not as ashamed to do it).
I recently got an oura ring and a CGM and I can tell this is going to help me a lot. It makes it feel like I'm living a game. Working hard to keep my blood sugar in the right spot and get my activity levels up.
Biggest things that have helped me so far are focusing on day by day and moving on quick when I mess up.
Great topic and congrats to all on their efforts.
My 2 cents:
Everyone is different! There's no one size fits all diet, exercise etc.
It takes focused work and effort. Remember, your body is well designed to gain weight. I use the IRS as an analogy: it'll take your money easy. Getting some back requires forms, times, effort on your part and even then it's a hassle.
Learn to enjoy the grind and get comfortable with hunger. Hungry and malnourished are completely different things: malnourished is 'I live in Cambodia and haven't had protein in 6 weeks and my hair fell out.' Hungry is 'I got my required nutrients today but what sounds good watching the game is a scoop of ice cream etc'
Go to bed Hungry and then re-fuel in the AM. (Unless your goal is muscle/weight gain).
Exercise is front-loaded for misery, but back-loaded for results. Focus on the feeling of achievement when exercise is done, rather than the feeling of inertia before starting to motivate.
All that being said... some basic rules to keep in mind:
Sugar is bad! When you consume sugar in any form (alcohol, sweet tea, breath mints, Krispy Kreme, etc...) you signal your body to store fat. You can't lose fat (easily) when consuming sugar. So get rid of any sugar you can. Download a diet app and honestly diary what you eat for a week. Then see the report on how much sugar you are eating and try to eliminate it.
Next, reduce portion sizes. We eat TOO much! After you've eliminated sugar, eat what you want (we NEED protein, (good) fat, and some carbs) Just eat small portions.
Next, if trying to lose, avoid late night calories. When the sun goes down, you burn about 15% less calories than earlier in the day. Yet we culturally eat our largest meal of the day in the evening. Guess what your body does with the excess calories? (Especially if you are adding sugar...) Adipose tissue, baby!
Next... sleep! People that sleep (time and quality) can control weight better.
Next.... hydrate! Adequate water intake boosts metabolism 10% (like a cheap diet pill but much healthier). Your body can't clean itself without adequate water. And no, coffee soft drinks don't count. You don't wash your car/clothes with Pepsi, etc..why would you do that to your body?
Last.....exercise. Goal is resistance/weights 2 days weekly and cardiovascular in between. That's the minimum, but don't over do to the point of injury. If you are trying to lose fat, you need some resistance exercise to 'protect ' your muscle from being lost. (Which is part why I'm not a fan of 'diets')
Its work! Your body doesn't want to lose fat. You have to 'tell' it to do so. It'll lose muscle in an instant. So you have to protect the muscle. Not fair, but that's how we are designed.
All great points. Only thing I would add is patience. It took years for your body to get to the state it is in now. You're not going to reverse all of it in a few weeks or months. It will take years. It's best to focus on small, achievable goals in the short term to reach your long term goals. Just remember, it isn't a race, it's a destination.
But also, be patient with yourself. All progress isn't linear. There will be slip-ups and setbacks. Don't dwell on them, but use the experience to guide you further along your journey.
Goal #1: Stop eating processed foods, particularly sugar and bread.
Goal #2: Skip breakfast (or at least eliminate the carbs). Turns out it's not the most important meal of the day. Carbs for breakfast only make you want more all day.
Goal #3: Prepare most of your meals at home.
Make an effort at these priorities, and you'll see quick and long-lasting results.
Ideally, avoid most everything in the aisles of the grocery store (stick to the periphery, where the actual food is).
I'm down with 1 & 3 - but nobody is going to take away my salmon and eggs in the morning. I'm already not getting enough protein and losing breakfast would be devastating for me.
Outstanding breakfast,
Hey, if you're going to go breakfast, go protein.
For some reason, I'm at a point where I can generally skip breakfast, and I hardly notice. But the main point is that you shouldn't eat a typical carb breakfast.
Interesting reading all the comments. Here are mine...
I'm 74 years old, about 5'10 and around 185 lbs. I've lost almost two inches in height over the years. 22 or 23 years ago, I was working as a survey tech in and around Giles County, so, mountain surveying. My weight had somehow ballooned up to 225 or even a bit more, even with the physicality of the job and I was not a happy camper. I'd tried some half assed adjustments to diet, but was having little success. Enter Atkins. All around me were skeptical, but I had made up my mind to lose weight and so I bought the book. Induction was a bit of a bitch, but I quit alcohol and wrote down every single thing I ate as I kept a strict log of carbs consumed. Exercise was not hard to do, just went to work. I lost 35 lbs in the weeks that followed. I stayed in strict induction for close to three months, with sugar being absent largely from my diet. I'd told friends that I'd quit induction and move on as soon as I was passing a Krispy Kreme donut store with a "Hot Now" sign lit up. Seemed like a safe proclamation until some buddies contrived to take a different route on a fishing trip in Va. Beach and sure enough, hot sign on and I went in and bought a dozen glazed and fairly quickly ate 10 of them.
My doctor couldn't believe my bloodwork numbers. My triglycerides nearly disappeared, cholesterol was way low and the pounds were coming off. Thing is, my metabolism reset and as I returned to eating more normally, I seemed to be able to keep the pounds at bay. Then, I started guiding on the New River, working for myself and busting my butt on the river pulling two ten foot oars against the current all day, 3 or 4 times a week. I skinnied up good doing that, but circumstances required early retirement and I quit at 62, moved to the coast and came up with osteo arthritis in both knees, both hands and a shoulder I injured playing Wallyball and reinjured in a collision with former Hokie great receiver Mike Giaccalone on the softball field. Next month, I'm having a knee replacement, and won't be surprised if the other knee isn't also on the schedule.
BUT, I'm still at 185 and I eat anything I want whether I should or not. I do take a statin that lowered my total cholesterol from 220 and creeping to 138, and I also take a blood pressure med to regulate the ups and downs.
Seems like a cheat, but the Atkins diet worked for me in solid fashion, but only because I had, and again, I will use all caps, MADE UP MY MIND to follow it religiously through the induction phase resulting in the desired weight loss. Big takeaways for me were that you shouldn't eat if you're not hungry unless medically required, and things you think are so good for you, like a banana and big orange juice for breakfast, aren't necessarily good for your blood sugar thing. Also, to drum it in, the diet can be dangerous if not done properly, and I admit to going my own way after the inital weight loss, but the goal was met.
Wanna try it? Don't do it if you're not going to follow the book's instructions religiously. I never once cheated, testament to an uncharacteristically serious bent for me. If you're worried about the methods, talk to your doctor, but be ready for their pushback like mine was, but if done properly, the results can be dramatic.
But that's the case with most any diet faithfully followed, but some of the Atkins foods were right up my ally, excepting the sweets and alcohol, but with the no carb candy available these days, that wasn't too hard (except for the gas from the non-sugar sweeteners). Anyway, that's my tale, you're sitting on yours, as my dear departed mother used to say.
I also had friends that did good with Atkins when it started.
At the time, the knowledge shared with me by medical professionals was that the high protein would damage kidneys, This turned out to be incorrect.
When I got my physical and was diagnosed diabetic, they wanted to put me on drugs. My initial thought was that if blood sugar is too high, then elimination of foods that were high in being broken down into sugar would help that condition.
My doc gave me 6 months to attack it myself. Knowledge of various chem and biology from brewing came very advantageous as I defended my theories on food. I went with clean keto I call it.
6 month checkup had me out out the range of even pre-diabetic. I'm still earning today.
I am focusing on no sugar with beer the only source. Whole foods and 0 overprocessed stuff.
Also a diabetic here. Everyone is different, but cutting carbs did wonders for me too. Whole grains and veggies only, no beer though I do still drink wine on occasion (dry wines only). If you're missing bread, I found that not only does sourdough not raise my blood sugar, I found that introducing it into my diet actually lowered my average glucose readings. Has to be real sourdough with the fermented starter, not just sourdough flavored.
Cutting carbs and going high fiber and high protein got my A1C from 9.1 to under 6.0 in three months. Also lost 30 pounds which doesn't suck.
I have an autoimmune called ankylosing spondilitis. It effects a joint in my hips. I'm on medication for it to subside the pain, but for really long term benefits I have to spend plenty of time on hip mobility and hamstring stretches, so I spend a lot of time on lunges, deep squats, and always make sure to stretch after working out too.
It's a condition that's misdiagnosed often since back pain can be a lot of things. And tbh doctors and practitioners are always quick to blame lifestyle choices, which I don't necessarily blame them for but it can be frustrating to try to weed through it. As an example for me, some doctors told me my core strength wasn't strong enough, meanwhile I was inching closer to the 1000lb lift club. It was the classic eye roll scenario...It took almost 6 years of constant visits to all sorts of different practices to finally get diagnosed.
Now that I'm on medicine for it's been a slow grind to get back in shape. I fall prey to eating too much bread is basically the short version of it. I got a discount for my golds gym membership last month though so at least I got that going for me, which is nice.
I was in such great shape when we moved to Ohio in 2022. Then injury after injury, illness after illness.
30 some odd lbs later...
While I was on the path recovery already (back to working out 6 times a week), I was recently diagnosed with ADHD (at 38 years old, can you believe it) and prescribed Adderall.
There is no need for ozempic when you're on Adderall, I'll tell you that much. After 2 months I'm down about 23lbs, it's insane.
I got prescribed Stratera at 34. I 100% believe it. I think there's a lot more of us "spicy brained" people than we all realize
"spicy brained" I love it. haha.
yeah, I believe there's are a lot more of us out there. late diagnosees
As a 5' 11" 240 pound 30 year old i am determined to get back into respectable cardiovascular shape. While never completely sedentary the past 8 or 9 so years since college I have really consistently neglected cardio. Used to lift weights pretty regularly but I hurt my shoulder due to overuse/bad program (5x5 stronglifts leaves a lot to be desired) the past year or so I've been doing the bodyweight beginner program on Arnold's Pump app which i highly reccomend. Ive stayed at the beginner program because the itnermietiade just requires too much time for me as it is really designed more for actual bodybuilding but i do love the app overall .
LAst month I got a Peloton Tread. While I still subscribe to the mantra that it's a bit corny the live leaderboard during the workouts absolutely ignites the competitive side of me.
I'm working on getting my weight back down to 220. At 240 I'm classified by the BMI as obese but I (and my doctor) would describe myself as overweight. Even in high school at my aboslueste unsustainable leanest weigh ins of 182 during wrestling season i was at the extremely upper end of "normal"
I'm already feeling better energy wise and hoping to lose enough weight that'll it let me get off omeprazole for heartburn control.
throw in some yoga, bro. it's a world changer
I was pre-diabetic back in 2020 at 6'0 208lbs but now I am 175. I just eat fish, chicken, seeds, nuts, fruits, and vegetables and drink water with inositol mixed in. For breakfast I eat oatmeal with a tablespoon each of flax seeds and chia seeds, then I use almond milk, after heating I add GNC whey protein (either peanut butter flavor or strawberry because there is barely any sugar) and then I add blueberries to it. I eat a tuna packet for lunch with triple zero greek yogurt and a bag of miss vickies chips or sun chips. Dinner is usually a chicken breast with mixed vegetables (broccoli normandy at Sam's club). I take a gnc megamen multivitamin in the morning along with cinnamon, apple cider vinegar, turmeric, and cranberry pills, I use apple sauce to take them with. I also take zinc quercetin, calcium magnesium citrate, 9 strain probiotic, and chelated iron. Ashwaganda is another that I take.
I did P90X3 for exercise and for only 30 minutes it did me a lot of good, walking was also a good way to lose weight along with getting sleep. If I drink beer it is only natural light, keystone light, busch light, miller light, coors light, amstel light, rolling rock, guiness, or michelob ultra but it is only ever 2 max and that is it.
I had blood tests done a few years ago including a lipid panel and discovered that I have horrifically high cholesterol. Many people on both sides of my family have had cholesterol and heart issues, some of which caused early deaths so I decided to change my lifestyle.
I went a year without eating any cholesterol and while my levels came down they were still at or just below the maximum recommended levels so my body produces more than enough cholesterol on its own. Another issue, is that due to my family history, I have been diagnosed with Familial Hypercholesterolemia and have to get my LDL (bad cholesterol) levels down significantly compared to the average person. The general recommendation is to get your LDL to 120 mg/dL, however, I have to get it down to 70 mg/dL which I cannot do without medication.
I started with Rosuvastatin/Crestor which worked incredibly well on the cholesterol but unfortunately it was also causing problems with my liver and would have led to liver failure with continued use. With statins out, I am now on Ezetimibe/Zetia which has not been as effective.
For food, I'm thankful that plant-based alternatives exist now. I don't think I would have been able to do this before they became popular. Here are the best items I have found so far:
-Kite Hill - non-diary cream cheese and dips, really good, taste and have a consistency similar to normal cream cheese.
-Bitchin Sauces - almond-based dips, runny but have good flavor.
-Morningstar Farms buffalo chicken patties and nuggets - the closest plant-based meat I have found for flavor and texture compared to real meat.
-Beyond Steak plant-based seared tips - recreating beef has to be difficult, this stuff isn't perfect but is a good alternative.
-Impossible Ground Sausage - was good but I haven't been able to find it locally for the past few months.
-Morningstar Chorizo Crumbles - another really good item but has become hard to find now.
-Forager sour cream - best non-dairy sour cream I have found. I would like to try other products they make but haven't been able to find any around me.
-So Delicious yogurt and ice cream - non-dairy and have good flavor. I was surprised with how good the ice cream is.
Items to avoid:
-plant-based bacon - I cannot remember what brand it was but it was awful.
-Violife cheese - tasted like a stinky cheese which I cannot stand. My wife tried it as well and agreed that it was bad.
Best thing we've ever made for a bacon alternative is tempeh sliced thin and cooked on a skillet with soy or Worcestershire sauce, smoked paprika, and some liquid smoke. I don't think it would hold up on its own, but it makes a pretty good BLT. I don't have a good mayo alternative for you, but I know they exist.
I am 5'9". At my heaviest I was about 185 lbs. I didn't feel right and my clothes stopped fitting. Decided I needed to make a change and got myself down to about 150 lbs by controlling my intake and counting calories. I've been able to maintain it since I lost it.
I tried to get down to 145 but I don't think that would be sustainable. Now I periodically check my weight and if I hit 155 I go back into a mini diet to keep the weight down. It's always needed after the holidays 😅
For me, staying healthy just involves plenty of cardio.
I did my share of bball games at McComas, but rarely just did cardio for fitness. Fast forward 10 years and I committed to running 1k miles in 2015 to celebrate the pending birth of my first child. I had run a few 5k/10k/half marathons at that point, but probably averaged no more than 10 mi/wk. Anyway, that year kicked off my cardio addiction that persists 10 years (and 3x JFK50s) later.
Running certainly isn't for everyone, but it's probably for more people than realize it. The first 5k is toughest, but once you can manage that, adding another mile and then another becomes easier and easier.
An employee of mine wanted to get into running last year and asked me for advice. I'll share the same here:
1) Get Jack Daniels
2) Do lots of LSD
This isn't what he expected to hear from his boss, but that's truly all you need. BTW, Jack Daniels Running Formula is a famous book with so many great resources. LSD= Long Slow Distance...the best way to build cardio fitness.
Finally, when all else fails, go listen to some David Goggins. Stay hard!
I used to run, and enjoyed it, but after 40 my joints started falling apart. After fighting it with PT for several years I got tired of it always being something. Bursitis of the knees, Plantar Fasciitis, Strained Achilles, Arthritis of the foot, etc. Pretty much had to give up soccer, distance running, and singles tennis, as I spent more time rehabbing than playing. I have replaced them with going to the gym, hiking, and doubles tennis. It is not nearly as efficient, which requires a bigger time commitment and adjusting to burning fewer calories.
I feel like this is whats happening to me now. I'm trying to be my best self, but my body just won't allow me to be as active as I used to be. It's kind of disheartening, honestly. Pulling back the reigns really feels like I'm not doing what I could be doing, if that makes any sense. But I'm going to have to slow down, I'm so sick of being injured even when I'm not over doing it.
I'm embarrassed (regardless if I should or shouldn't be) to say I'm on wegovy. I wasn't keen on it, but my doctor said it would help with my constant hunger. I exercise regularly, eat pretty decently, and have a really hard time losing weight and controlling hunger. I also am at family history risk for type 2 diabetes and cardiovascular disease. I also have joint pain and I want to keep running. I like it and its good for my heart (and yes, I know biking is better for joints, but Bmore is not a great city for biking and mountain biking terrifies me)
I started at about 5'6, 200lbs. I'm down about 6lbs in the last few weeks (first shot was late'ish Dec). I'm already feeling better and (so far) I'm at the starter dose and minimal side effects.
Fingers crossed things continue to go well.
Washington Blvd is nice for a leisurely stroll
You shouldn't be embarrassed - you have to do what's best for your health.
I don't love that everyone is migrating towards a product that's expensive and that they can't stop using without reversing the effects, but it gets results.
You have to do what works for you.
I'm with you.
Insurance approved me for 6 months (with an option to reapply) at minimal cost to me. If that wasn't the case, I wouldn't have pulled the trigger
I know not everyone is in that boat.
You're correct, once you get off of it, you don't retain any of the benefit. But the hope is by then my body will get used to the reduced consumption by then and the hunger won't be as terrible....who the heck knows.
Heck, if you have lost 40-50 lbs, you might have more of a desire to exercise.
Don't be embarrased brother- do you, feel better and whatever makes you feel good.
Update:
As of 2025, my insurance company reclassified wegovy as a "non-preferred retail" and now its 60% coinsurance (so instead of $25/month, its $771/month). I'm not ready to go the compounding pharmacy route.
So that experiment was short lived.
Good news is I still eat decently and work out, so we'll see what happens....
Thank you all for the kind words.
I have been on Zepbound since September and my doctor has a direct deal through Lily and it cost me 550 a month. I know that price is not doable for everyone. Started around close to 290 (I am 6'3") and I am about to break 250 so it has been working for me.
Thanks for the info. $550 is steep for me. I think I can get it to the $500's with my insurance, but I'm not sure.
I think for now, I gotta deal with it the old fashioned way (though the hunger is already an issue).
Maybe I can switch insurance plans next year or the drugs will actually get cheap enough that insurance will cover it again.
For me, there are 4 things that help very much to stem hunger.
1) Bulk in the stomach. There are actual distention sensors. They will kick in as your stomach fills. That feeling of being full. Various greens such as green leafy salad materials, bell peppers, mushrooms, etc. These are filling and low in calorie. They are very good at solving this.
2) Sometimes if you feel hungry, you are actually thirsty. Any kind of watery thing will handle that along with acidity. For me, carbonation helps as well. So, I will do lemon, or lime squeezed into a pint glass with ice and seltzer water or la Croix unflavored type water. Add some coconut water for body (like15 miils),
3) Caffeine for me will help stem hunger if I'm feellin' it between meals. Black coffee or green tea. A;sp herbal teas will sometimes knock it back also. Try an unsweetened chai as well.
4) Something crunchy. There are crunchy kale snacks. There's a company that makes freeze dried snack with bens and peas type veggies. These are actually pretty good. 22 beans for 100 calories. It handles the mechanical eating thing like when we watch a movie or working on the computer.
Want something more substantial? Here's one of mine. Cottage cheese with pepitas ( pumpkin seeds) for crunch and a shot of hot sauce.
I eat a lot of salads and veggies, and drink a lot of tea already. I like that crunchy idea and cottage cheese.
do you find that full fat yogurts/cheeses are more satisfying than nonfat/low fat. The interwebs are a little mixed on it.
I don't mind either. As far as flavor is concerned, frozen or fresh fruit has more of an impact for me. Texture more impacted by the same and how much powder I put in be it, whey powder, casein powder, cocoa, beet root, etc.
I use either one depending on how many calories I need. If I am getting behind or am going to work, I'll use whole milk. If I am butting up against my calorie limit but making a smoothie for the protein, I use non-fat.
I find if I do not rely on the yogurt to satisfy, then I am good. I use the yogurt as a vehicle, the protein or nuts or fruit as the satisfying node.
I find full fat dairy keeps me fuller longer. I buy the plain Greek yogurt and add a little granola and fresh fruit to avoid the added sugar in the flavored yogurt. I've tried the lower fat plain yogurt and just find it too sour in addition to not keeping me full as long.
I've always heard that extra sugars are added to the non/low fat stuff to improve the flavor after the fats have been removed. I'm not sure how true that is, but I tend to stick to the full fat version because it tastes better (to me). If you're trying to cut out sugar, you might want to compare the nutrition label to see which has less and proceed accordingly.
Yep- if you don't believe this go to a restaurant with a type 1 diabetic and watch them eat a house salad with grilled chicken on it - no bread- and watch their sugar spike to 390.
Low or virtually non-fat yogurt can be made with only skim milk and cultures, so that is not ALWAYS the case, but reading the labels is great advice, as most yogurts add other ingredients for flavor, texture, or appearance. (I read the labels.) Almost everything in an individual serving size has other stuff in it. We still buy the whole milk (stony brook organic), as my wife prefers the taste and texture in her smoothies, but they make one that has Skim Milk as the only ingredient.
Ingredient labels are your friend.
Most have some kind of sugar.
I've gotten so I don't even look at salad dressing any longer, I start with vinaigrette.
If you are at a restaurant and want to make sure you don't get sugar, tell the server you are diabetic and cannot have sugar. Have them ask to make sure there is no sugar in condiments and dressings.
We have started going more and more to making our own dressings. Most are really quick and easy, especially if you have a stick blender, and taste as least as good as the shelf stable ones with the added "flavor" and preservatives. We make a few out of the yogurt listed above, a few aioli based including caesar, and a bunch of vinegar and oil combinations. Usually make about a cup at a time every 2-3 weeks, which keeps a couple in the fridge most of the time.
Nice, lots of great dressings can be made at home.
Home made mayos as well.
There's a dressing I like to do, toast a couple garlic cloves in olive oil. Let cool.
Add a little dry mustard to stabilize the emulsion.
Whip in some lemon juice, add salt, pepper, fine peel from the lemon and a fresh herb like oregano or basil or parsley. White wine if you need more liquid for a good emulsion.
Muscle is created in the gym and revealed in the kitchen. Especially as you age, you can't outwork a a bad diet. Try to eat real food. It can be done, but it's hard to overeat meat, fruits and vegetables. Fat isn't the devil, carbs aren't the devil. Treat your body like you want it to last a lifetime and it will.
Don't overthink working out. Get in, put in work, get out. The most important part to any exercise regimen is consistency. Show up and you will reap the benefits.
For some of us, carbs are the devil.
Diabetic and prediabetic need to at minimum very carefully consume carb.
I think part of the difficulty are the various types of carb.
You have carbs which become sugar or are already sugar - sugars and starches.
The other main type are fibrous undigestible by humans which feed the biologics in the digestive system.
Looking at the stats, just over 11% of people have diabetes. 95% of those people are type 2. Type 2 is a problem of overeating and under moving. For those people, simply not eating processed foods and moving to real, whole foods will completely change their lives. If you prioritize protein in your diet from natural sources, eat fruits and vegetables, and stay away from processed foods your body will recover. For those persons, it is not the carbs it is the volume.
For type 1's, yep, I get it.
My wife is type 1- adult onset and not obese at all. If she gets just a salad at a restaurant, her carbs shoot up. Eat at home people. Restaurants put pure sugar in everything.
One of the things I remember from the Atkins book is that if you are doing the induction phase and not losing weight, and if you aren't cheating on your carb intake, you need to cut down on the size of your salads. Not the eggs, cheese and bacon, not the low carb dressing you make, but the lettuce and spinach. Go figger.
I understand the studies show much of that to be true.
We must consider that everyone is different in their internal chemistry and reaction to various food inputs.
Through the use of personal tools. I apparently do not react as most people do to certain carbs.
I am running these tests on an ongoing basis and with improved tools.
I am disappointed to report that confirming today, a single slice of high quality bread, not white bread, with no added sugars and as targeted as I could get, my blood glucose shot up 70 points within 1 hour of this ongoing test. Not good Batman.
I'm not overeating. I'm 20% bodyfat. I walk, on average, well over 10,000 steps per day. Lift weights at minimum 3 days/wk. Do not sit at a desk for my job.
All other markers are great.
Just curious, as I have been reading about the various reactions people are having to the predominantly American genetically modified wheat. Have you checked to see if sour dough, which breaks down the GMO gluten to be more easily processed by your body, or bread made with Indian atta our chipati flour, has the same effect?
This was a non-GMO whole wheat and quinoa grains. It was a store bought with rye as well.
But, I intend on trying sourdough store bought and homemade so I can see the impact on the bacteria partially digesting the sugars.
That strategy worked for me with milk. Unfermented milk sends me into the stratosphere; yogurt, cheeses, butter and kefir do not. I will test this again with my CGM to doublecheck and get a better idea of what is happening. I have many experiments to run through the spring.
I do note that this is a single data point and will confirm later. I will add that in this case, I apparently had a significant insulin response, I went from baseline to 70 point climb in an hour, then back to baseline in another hour. This is after being at or close to baseline all day.
I am unfamiliar with this. I do not know of an Indian ethnic store in Roanoke. I will look for one and also search online. Good idea. Thank you.
Intermittent fasting, with the exception of black/mushroom coffee in the morning has done wonders for me.
You can pick any 8 hour window for eating, but 12-8pm has worked great for me.
Lift 3x/week, being sure to incorporate the big 3 of bench, squat, and deadlift (I do a dumbbell variation for bench after 2 shoulder surgeries). Mix in some core work and you're set.
I do supplement with creatine monohydrate and protein shakes but that's it. I'm 36 and my wife is almost angry about my progress. She claims I'm in the best shape of my life while she's pregnant for the first time. Ha. The good news is she has started to join me in working out which has actually been surprisingly awesome.
We will see how we keep this up when the little Hokie arrives in 3 months. As others have said, I would probably do well to cut down on the booze, but craft beer and Bourbon are a weakness of mine, especially during 6-6 football seasons.
I can sympathize with your wife. I gained 50 lbs with my pregnancy and the day I exceeded my husband's weight on the smart scale was a dark day. Keep in mind I kept up my 10000 step streak all the way through and wasn't gorging on ice cream or anything crazy. That was in addition to hearing about my geriatric pregnancy at the ripe old age of 36. We found out later that a lot of it was fluid due to preeclampsia which really spun up post partum. Another one of those things they don't tell you about pregnancy. Perk though was losing 30 pounds in two weeks when the fluid took itself off.
For your wife after she delivers, easy walks are your friend. Gets you all and the baby out of the house so it just becomes a normal thing. Just be careful with ab exercises after delivery diastasis recti is definitely a thing and trying to get the pelvic floor back into shape takes a while.
My wife had surgery last summer for diastasis recti - recovery was rough but her core is already feeling stronger. She often compares birth to being in a car accident and then having to immediately start taking care of a tiny human haha.
Ha that is the truth and there is no manual for the tiny human.
Back in 2024 I realized (i.e. finally admitted) my relationship with alcohol was not great and decided to be proactive about it. Ended up not drinking from May onward. I had set the goal of alcohol free for the rest of the year and made it through, which was both harder (but not that hard) and easier than I thought it would be. Anyway, I reflected a lot on how I wanted to involve alcohol in my life (if at all). Had a couple drinks on NYE and a beer at dinner the other night. Might be TMI or slightly off-topic to this thread, but I definitely feel healthier and its been quite a pleasant experience overall. Highly recommend.
Well done. Alcohol is one of those things that have a lot of downsides, and the upside is often not as good as you think it will be. Hoping to use dry January as a boost to resetting how often/much I drink. What are you doing with all the $$$ you save?
I knew a guy that stopped drinking and smoking at the same time, then had the idea to put the money he was spending, which he easily quantified, into a jar, then a savings account, and in a little over a year, had enough to buy a nice used truck. I met him in a walk in beer cooler and he had two cases in hand, hoping it would last the week, so he was a regular. I asked him later how he felt about quitting and he said he missed ciggies when he smelled one, and missed beer every day, but he did like driving that "new" truck.
44, 6'2" and a hefty (but strong) 238lbs as of this morning's weigh-in. Getting down to the 215 area is my goal for the year, and its all going to be done in the kitchen. Getting to the gym hasn't been the problem, its been a diet that is less than ideal combined with a metabolism that isn't what its used to, and a LOT of working from a desk for extended periods. Eating more whole foods, fewer carbs, and more cardio breaks throughout the day while aiming for 15k steps is what I'm after for January, and I'll adjust from there.
As someone who hasn't done a good job of taking care of themselves for most of their lives, do you all have any recommendations on where to start? There's so much information it's overwhelming for me. Not to mention the amount of BS out there makes it even tougher.
For reference, I'm 5'9" and, while I haven't step on a scale in a while, I'm probably around 260lbs at the moment. The good news is I'm a pretty good cook, but I use food to deal with stress, and am too good at making tasty comfort food. I feel like I generally know what I should do to improve my diet, getting there is a bit more difficult.
As far as working out and exercise go I really feel lost. For example, about 3 years ago before a trip to the boundary waters, I got a gym membership. I only ever used the rowing machine, treadmill, and exercise bikes because I had no idea what I was doing at the bench or any of the other weight lifting machines. I did notice a bit of improvement even just going 2-3 nights a week for 3ish months... until covid knocked me on my ass for a number of months. I haven't really made much of an attempt since. However, I'm currently out of a job and while I'm looking for a new job, I'm also trying to use this time to develop some better habits.
It can be confusing so, start simply.
Easiest food choices is eat whole foods. Shop on the outside of the grocery. Stay away from processed. Chicken fish beef pork turkey.
Fresh or frozen veggies and fruits. unbreaded, unsweetened.
Stay away from fruit juice and sugar.
Start there and you will see progress.
As for exercise - walk. It's cheap and can be done anywhere.
Here's the trackr I use. There is a free version.
https://cronometer.com
You do not have to track but most people find it effective.
I've been resistant to food tracking in the past, but cronometer does look like it provides some pretty interesting information. I'll have to check it out, thanks!
As someone who also enjoys to cook and uses it as hobby release, I know where you are coming from. I see something that looks good and I want to try to make it. My biggest tip on that is portion size, and carb content. For example, if you are serving pasta, look at a serving size on the box and make that much per person. Pasta is a carb, so don't add a carby side - no bread, potato, etc. A burger bun is a carb - have a side besides fries or pasta salad if you are having a sandwich. Try to limit to one recommended portion size carb and protein (if fatty) per meal, and add a healthy side for if you are still hungry. I try to keep few sides going the fridge for rotating as a salad course - slaw, greek salad, waldorf salad, giardiniera, etc, plus stuff to make a salad or canned fruit. I had to stop buying package snacks to avoid late night snacks. It's still a struggle, but my weight does pretty good when I can stick with it. As a side note, I have taken up making sour dough as a sub for buying store bread as it is much healthier and in my opinion tastier. Not eating it now while I am focused on cutting all carbs to lose weight fast, but if you have time you should try it!
Walking is great, but as someone with cardio issues, you should work in some resistance (weight) training. If you still have the membership suck it up and ask them for help putting together and plan and showing you what to do. Trust me, it's better than meeting with a cardiothorasic surgeon.....
I have a weakness for crunchy crackers so I'm also big fan of buying small crackers with large serving sizes like the mini triscuits or mini pretzels. It's a lot more satisfying to eat a serving size of 30-40 than 8. This also allows me to often eat less than a serving size.
I found crackers that are primarily "parmesan"cheese. These did not have the starches in them and gave me the satisfying crunchy food I needed.
Calories were a bit high but kept me out of the complex sugars/starches that were driving my metabolism nuts.
Got rid of the membership years ago, I both don't live close to a planet fitness anymore, and also didn't want to give them my money if I wasn't using it. I do have access to a gym in my apartment complex. In the past, I didn't focus on strength training, because I felt like I got enough of it at work, but that's obviously not the case anymore. I really should get into sourdough. I typically don't like whole wheat stuff very much. Sourdough is step up from the white sugar breads that I like health wise and I do enjoy baking when I can find the time.
Thanks for the info!
On the pasta front, if you haven't tried the ones made with chickpeas or edamame, I highly recommend them. The texture is a little off, but with a decent meat sauce you really don't notice it much. Much higher in protein and fiber, lower in starchy carbs. They run a little steeper than normal pasta, but if you can get them on sale they're pretty great. Even just whole grain pasta ups the fiber you get from it, fills you up a bit faster.
Gotta agree. I'm running through various brands taste testing.
Also, I have made scrambled eggs to put bolognese onto while the family had regular pasta. That was quite good and very filling.
Barilla has a red lentil pasta that is passable
Yeah, I like that one, I like their chickpea penne too. That's probably lunch today.
Today is the first time I've ever took the initiative to count calories. It's also the first time I've ever really monitored what i ate.
I've always felt the daily recommended value (drv) of caloric intake of 2000 was low for an adult male; however now at my age of 45, that's where i'm going to set my baseline. Considering I have an office job and spend the majority of my day at a desk on a computer, my body probably doesn't require any more than that.
This morning breakfast totaled 290 calories, lunch was 430 and dinner was 395, for a grand total of 1115. I still did my evening 20 minutes on the treadmill for -100 but also enjoyed about 3 ounces (~100ml) of Wild Turkey 101 @ 87 calories per ounce.
Overall, i'm still very hungry right now but content. Pretty excited that I made it through the day without boredom snacking and overeating at my meals, while still leaving room for a little WT101 enjoyment.
When I counted calories, I tried for around 300 at breakfast, 500 at lunch, and 1200 to 1500 at dinner. Usually I would end up snaking during the day and reducing the dinner amount. I lost around 20 lbs doing the counting, and only the counting. But, it took a year. More macro control definitely made it more effective. At that time, I mostly just tried to eat significantly more protein than fat (surprisingly hard to do until you clean up what you eat), and eat filling foods.
There was some mental strain in everything being based on the almighty calorie. I can't say I want to go that route again.
2000 calories is a target minimum to prevent starvation. Be careful using that as a baseline.
To get your baseline. Count your calories for 3 days. Take your weight over those 3 days.
If you gain, your maintenance calories are just under that.
If you do not gain, the average of those 3 days calories is your maintenance weight. Adjust calories up or down 250-500 calories per day to get to your target.
Or, instead of reducing calories, increase calorie expenditure to reduce the weight.
Going too hard on a deficit will be just a battle of willpower and over the long term the hunger will win.
Remember that your weight will fluctuate as a normal thing. I note that my weight fluctuates on 3 day cycles, 2 up then 1 down. The fluctuation may be digestive cycles, inflammation cycles, any number of things.
Appreciate the insight. Sounds like a good idea and makes sense. Doing more activities/exercises is definitely part of the goal. I just needed somewhere to start and go off of. Today is day 2 of counting calories but i've been alcohol free for 10 days (last night i had a couple shots) and i've been doing the treadmill every evening since the 6th. After tomorrow i'll see if there's any major changes in the weight. I always weigh at the same time of day in order to try and take out the water weight variable.
For the majority of us, we have neglected our health for years. We shouldn't expect to fix in a couple months what took years to build.
I find myself looking at the scale too often, so I only check it twice a month. If you're putting in the work to exercise and eat healthier, that has to be doing something positive. At least that's what I tell myself. Unfortunately, beer consumption is an occupational hazard for me...
weight day to day is going to vary.. need to measure over the course of 3 weeks
My personal belief is the regimen of counting calories makes you think about what you eat more, and that in itself is sometimes all it takes.
Yep- KISS- for anyone my age that is not a MMA instructor or preparing for marathons. Ice Cream, IPA's, Cake, McDonalds, Huge burritos= bad. Vegetables, sensible portions, less alcohol, less sweets = good.
So here's my personal fitness/health struggle. I have been struggling with high cholesterol for several years now. Have tried dietary changes, exercising, just about everything except medication. Even during a period of high exercise, my LDL was still in the 230s. I eat really well overall - I eat very little processed meat, olive and avocado oil for cooking, virtually have cut out most all dairy, rarely if ever eat fast food anymore. Have cut way back on alcohol. Never smoked.
Last lab results just in, my weight has been steady since a year ago (lost over 20 pounds since 2022). HDL good cholesterol is excellent, 50. Triglycerides are 79 the lowest they've ever been. LDL cholesterol is up to 204. Other than going to the gym every day I'm about out of answers.
Supplements shouldn't be a primary intervention, but it seems like you've tried a lot. Look into citrus bergamot and nattokinase. I'm not going to link any one source, but there's a lot of information and studies available.
Not medical advice, blah blah.
Recent studies have confirmed that most of the cholesterol in your body is made by your body, and does not come from what you eat. What you eat has some effect, but exercise has much more. Some people's bodies compensate by making more, and for some people that has little to no real adverse health effect, even though they naturally have a higher cholesterol. For others (like me) it is a problem. Get a Calcium (plaque test) to see if the cholesterol is hardening in your arteries. A lot of places offer specials on them in February for Heart Health month. I got one for $100. I flunked it bad, and now I am on a statin, because my high cholesterol was measurably killing me, and a vegan diet and going to the gym regularly could not lower it. Now I can eat what I want in reasonable portions and be in better "heart health" than if I cut out meat completely. Though Statins totally suck, even though the newer ones are better.
i am hoping to swerve the prescription statins entirely with the Red Yest Rice Extract which has naturally occurring low dose of Monocolin K aka lovastatin, the first FDA-approved statin drug
I'd like to hear if that works. I think you are much better off not being on a statin, unless not being on one is slowing choking out your arteries. The Calcium test can be real eye opener, or a reason to sleep easier. Measuring cholesterol is now being discussed as not nearly as relevant, but measuring what it is actually doing to you can save your life.
~4 months later, doc says i've "moved the needle" such that it's impossible to justify considering prescription statin for me at this point. stay the course, be better at the exercise (need to get my knee fixed so it's not an excuse any more, that's a task for this summer) and reevaluate in 6 months.
Another update after 6 mo, and total cholesterol + LDL trending well. Continuing to fall.
Got a cortisone shot in the knee and feel pretty good, but with clocks changing my SAD will kick in and motivation for exercise will crater. Down about 10 lbs this year though!
We take the victories when we can!
Excellent progress.
My first knee replacement is now 8-1/2 months old. Still stiff and some numbness, but it's progressing. I knew I'd need the other one done as well, both being bone on bone, and because I had such a relatively decent experience with the first, I'm doing the other one this Feb. It's like doing the right knee was good, but no way to really get the best out of it without doing the other one as well. At 75, I ain't looking to run marathons, climb mountains or play pickleball even, but it would be nice to walk around without pain in every step. I skipped the shots to the knees, knowing any relief would be temporary anyway, and decided to bite the bullet and get the double cut.
Edit: I wanted to add that I skipped out on a get together with my oldest and dearest friends this weekend for the Louisville game because of the uphill walking involved. Reason enough to at least try to be able to walk more comfortably.
Give me a call next time, I'll run you up the hill on my motorcycle.
Too many friends have had too many bad things happen to them on motorcycles, from permanent limps to death.
Appreciate the offer, but I'd rather fix my limp and hope to be able to walk it by this time next year. I will admit that an ebike is mildly intriguing though. And yeah, they're dangerous too.
Discussed all this with my doctor and referring to a specialist to discuss these things. Thanks for the tips!
^100% on this.
I have all my patients get a CT calcium cardiac score as you recommended. There is a tight correlation with the score and risk of hemodynamically significant blockages.
Interestingly not as tight of a correlation with cholesterol level and blockages.
So.... my algorithm now is CT heart score to screen first, then cholesterol levels etc to monitor treatment interventions.
I was taught 15-20% of cholesterol is dietary, rest is genetically determined. (This varies with diet, age, etc but a decent rule of thumb). So, while dietary changes are important, patients get frustrated when they try aggressive dietary changes and likely STILL have elevated lipids. Remember, as a species, we are designed to have cholesterol. When they unearthed Neanderthals...they had blockages. Even though they had paleo diets, 10,000 steps a day, no McDonalds, Krispy Kreme etc. That's what we do as humans.
So, diet is important, but if a patient has a concerning CT heart screen report (ie there's blockages), they need aggressive interventions (ie meds and no, I make no $ from pharmaceuticals) with the goal of getting their LDL cholesterol to < 70 (lower is better)
If you have a water or sewer plumbing problem, I am your guy. But medical plumbing...
My doctor has always told me that my LDL is good, and my total cholesterol was under 150 so I was told that I had a lower than normal chance of issues (blockages). Should I be asking about a CT calcium at my next annual checkup? Is that a standard health covered test?
Short answer is yes. Get the test.
Cholesterol levels are an inaccurate risk indicator for cardiac disease. Imaging has gotten so much better, a quick 30 second non-contrast CT scan can detect calcifications in the coronary/heart vessels (and others). CT imaging is 94% sensitive, whereas traditional stress testing is 70+% sensitive in picking up heart blockages. And a CT screen is relatively inexpensive (our local lab charges $139...insurance may/may not pay. But patients can use HSA monies)
I tell patients I'm too old to guess anymore..just get the scan and then we know. THEN we can deal with the results and reduce future risk, even move to intervention (cath, stent) if appropriate.
The old way was to look at cholesterol levels and push statins for most people.
There is predictability with cholesterol levels, but it's clearly not as accurate as a quick CT image.
I can tell you of patients with very high cholesterol levels with absolutely no blockages, and patients with low/normal cholesterol that have infarcted, even died from heart disease.
I run a CT heart screen on all 50 year olds, or younger with family history, smoker, etc.
Yeah, you kinda need cholesterol to move fats through the water (blood).
Of course. Cholesterol is a needed molecule.
But the more we are able to reduce serum Cholesterol, the more we seem to reduce risk of heart disease. When I started, the goal was to get LDL <160!!?. Now <70, is considered goal for a patient with heart disease or risk. AND studies have not shown issues with LDL levels as low as 20.
There is a J-curve mortality with total cholesterol but these studies had patients with malnutrition, cancers etc that caused very low cholesterols.
I hear about LDL now.
My cholesterol was creeping back up after controlling my weight for years after Atkins. Finally, my doctor said we needed to address it. Essentially, my doc said it was either or...nuts, twigs and berries with 5 days a week in the gym or statins. And no guarantee the first would do the trick. I opted for the Atorvastatin (gen. Lipitor), and after a couple of weeks for my body to settle into it, I have been pleased with the lack of side effects and the dramatic reduction of my total and bad cholesterol. My personal experience makes me believe that while diet, weight and exercise matter, genetics is the real bugaboo. I know people who work out religiously, eat a plant based diet, and live alcohol and other pleasure free lives, but have high cholesterol. I don't want to be decrepit in my older than now age, but something's gonna get me and I want to at least enjoy life until then, so I faithfully take my med and eat pretty much what I want, with the obvious restrictions such as no more than 1 lb of bacon in the one day a month I have bacon, and cutting back a bit on butter. Everybody's different though, right?
Yes. That is the thing.
Everybody is different.
So far the things that drove my blood sugar in the stratosphere is a banana and bread. Have not tried pasta but I'm not confident.
Beer has almost no effect. Strange.
As others have mentioned, a lot of it is genetic. I'm 42, about 6' and 170lbs. Finally starting seeing a regular doctor last year, grandather died before I was born from heart disease - my dad, who at 80 is more fit than most 50 year olds I know, has had a history with heart issues...so I figured it was time.
I don't remember the exact numbers but when I first went in for labs my cholesterol was high and triglycerides were worrisome high. Committed to more exercise, better diet and went on a 5mg statin. Went back 6 month later, and the numbers were down, but not where we wanted them. Bumped the statin to 10mg, and the latest checkup the numbers were still trending the right direction. I have notice no side effects from the statin.
The last thing on my check-off list, as it sounds like it might be the same with many others commenting here is reducing the ol' alcohol intake. I've got labs on Friday, I don't think I've cut back enough to show a difference on this one, but we will see.
I've also been taking red yeast rice supplements, and I just ordered a citrus bergamot extract supplement. My dad has been taking this and said it had a bigger impact on the cholesterol numbers than his rX did
EDIT: Got my labs back, overall cholesterol came in at 185, triglycerides at 111, HDL at 62, LDL at 103 borderline high)...overall, I'd say the combo of meds, diet and exercise is working right....still gotta work on cutting back on boozw
Congrats on the better numbers. Keep up the good work. I know the frustration. I keep trying to get my HDL up as it is under 40.
Well whoever was keeping the spreadsheet should just be put in charge of tracking progress now. That thing has to be smoking with updates.
I have been on the sugar reduction kick for about a year now. No real weight target in mind, just overall organ health in mind, but dammit is our American food system not completely set up for poor health? I had some garlic bread that tasted funny so I checked the nutrition facts, 3 damn grams of added sugar! To the garlic bread! Ruined it. I usually make most meals, but sometimes want the shortcut and the options seem to get worse by the year. I haven't gone all the way to making my own bread, sausages, and pasta, but I have procured the equipment.
What are you guy's water alternatives for staying hydrated? I'm 100 percent a ok with plain water for 99% of the time, but man, do I love my Bubly. It had to grow on me first, but I have it in the fridge at all times now. I actually think Liquid Death is better (despite them adding agave and it being a 20 cal drink) but its EXPENSIVE.
Not all flavors are good though....I've come to find that any blend more than one flavor tends to have terrible aftertaste. Limoncello was awful too.
I use nuun (tablets) and liquid IV (powder)
I try to catch both on sales.
I'm a homebrewer and keg most of my beer. I started reserving one tap for carbonated water a year or two ago. I add a few dashes of angostura bitters if I feel like having a bit of flavor as well. It's really reduced my beer drinking.
I drink water or unsweet tea.
Mainly water, and really try to drink full glass before every meal, and at least a full bottle when I go to the gym, but I did drink Bubly occasionally. Recently switched to La Croix, as they seem to taste much better. I will pour one into a wine glass to sip on after dinner if I don't feel like water but want to avoid the calories of an alcoholic drink and drinking alone at home. I do add powdered sugar free Gatorade to my water bottle if playing tennis when it's really hot, or a squeeze of the Bio-electrolite stuff. I also stop by the convenience store and get a small gatorade zero if I am heading to work with a hangover.....
i try to drink 64 oz of water a day. that includes the Polar Seltzer we grab from costco that I have with my typical work lunch
Plain unflavored carbonated water. Then add my own flavors, juice and peel of 1/4 lemon or lime or orange plus ice or squashed cherries or blueberries, etc. Any fruit you choose. Adds flavor and electrolytes. You can always add a little salt or magnesium or potassium as necessary.
Green tea, hot or cold. Tea bags are not very expensive and you can drop the price further buying somewhat bulky.
I have been using these for 15 years at least. No sugar and lots of B vitamins. It really does help with keeping metabolism up. Minimum of one a day but I try for two. The downside is that they do contain caffeine.
Living in Peru, I have grown to love the flavor of the Peruvian lime which I use to make Limeade with Bolivian stevia which is available here in large quantities. Two flavors you cannot typically get in the States but the stevia has no chemical aftertaste and the limes here are very high in acidity and taste superior to the Mexican "key limes" that you can buy in the States. In the winter here it's hot tea with the same stevia. I sometimes use carbonated water with the limeade just to enjoy a little fizz in my local beverage.
For me, dehydration/low electrolytes leads to ocular migraines (can't read or speak when they are happening) and extended a-fibs (blood pressure crashes...have gotten more debilitating over time). The biggest part of the challenge is I don't really care for water. I'll drink it if I'm hot and it's cold, or if that's all there is available. But I find most water just doesn't taste good to me. I also can't have caffeine (because of the a-fibs). So in the car and if I'm out in the boat or golfing, I always have gatorade zero at hand. At home it's La Croix...black razzberry and peach-pear are currently in the rotation; (way too many) caffeine-free diet sodas; and decaf cold coffee with sugar-free creamer. Also always have OJ in the fridge. Sometimes I'll also add OJ to the gatorade to bump up the potassium.
Chronic dehydration is my life. I love my light beer (any beer, actually), but I love it. I try to get enough water in to counteract the effect of the alcohol on hydration, but it's an ongoing struggle.
With my impending surgery, knee replacement on Wed., I had a couple of blood draws and the nurse at the hospital suggested a pinch of Himalayan salt added to my water. She said that would help. Maybe I'll try it, maybe not, but that was her suggestion.
I'll tell you what. The strength comes back quickly. Post injury, I'm back to feeling good squatting 205. Been working my way back to from 135. Feeling good.
also, dead hangs were the fix for my shoulder.. for now at least
pain free push ups feel amazing
I've faded away from my steady cardio work, always happens...30 and up basketball league tipped off 3 weeks ago. Two games per week, usually running a solid 30-36 minutes per game. I'm beat by the end.
Two games ago, Wednesday of last week, had a mid-court collision and took a shoulder to the ribs on my right side. Still super painful when I cough, sneeze, laugh or do much of anything. Played through it last night, but my insides were screaming at me the whole time.
We have a bye tomorrow, and I'm out of town next Monday, so I've got until the 19th to rest up before I gotta play again. If it's still hurting by then, might have to get em checked out
Still going elliptical for the cardio and splitting firewood for everything else.
Any suggestions from people for protein powders that aren't a million dollars and don't suck? I've been trying to stick to something like a protein shake for a mid-afternoon snack rather than raiding my kids' goldfish supply. It's been a few years since we had our first, but I'm still trying to get used to having snacks like that around without just demolishing them myself. Working from home most of the time just means it's all sitting right there and it gets harder to ignore come about three, haha.
I like Whey fantastic. It's a grain fed whey powder. I get most of mine unflavored and then add to it.
My goto is frozen berries unflavored, unsweetened greek yogurt, whey powder and some coconut water to lighten it up a bit.
Much less expensive to make them yourself.
My favorite morning smoothie to being to work. Frozen banana, coco powder (nitros oxide precursers), greek yougurt, whey powder, coffee, MCT oil. walnuts. Blend the crap out of it.
If you want premixed powders, this is the best tasting one I have found. The chocolate flavored. Jocko Molk
Depends on how costly is too costly for ya. I've been happy with Dymatize Elite (especially the Pebbles flavors) since i started using this product. A large 5lb jug of that is going to run around $50-60 depending on where you shop, and you aren't concerned about the sweeteners that are added. Personally, I'm planning to switch to Naked Whey soon... the price is about 2x per pound compared to Dymatize, but the argument is that the absorption is significantly better which helps make it closer to a 1:1 cost per absorbed gram of protein.
Recently had my 6 month physical. AIC 5.0. I've been under 5.3 now for 18 months.
Had to come off my hypertension medicine because my BP was going too low.
Some people can reverse or put into remission Type 2 Diabetes with diet and exercise. I did not use medications. Many people do use medications and there are good ones.
This morning, for the first time in many months - maybe since last summer - I am below 185 pounds. Still shooting for below 180, but half way there.
As Dr Shoog mentioned a lot in this thread, cutting/reducing sugar is really hard. I don't like the taste of the synthetic alternative sweeteners and the natural ones have been difficult for me to acquire the taste for.
That said -- i have found that incorporating flavors I typically associate with sweet helps scratch the itch even without added sugar. I sprinkle some cinnamon and cardamom onto my coffee grounds before brewing, use unsweetened cocoa powder in my low fat greek yogurt and with my unflavored protein powder. Unsweetened pumpkin spice blend is another good one this time of year -- just a little something for me to trick my taste buds into "this is sweet"
Love the unsweetened cocoa powder. Also really nice in oatmeal.
Yes, oatmeal is a great option for all of these, especially if you're used to doing brown sugar or honey or something. Or the instant flavored packets with the added sugar
I use fruit in my oatmeal like blueberry, strawberry or raspberry.
A brewer's trick to imply sweetness that isn't there is to add some vanilla.
I just stopped using sugar or eating anything that had sugar in it. You'll find your taste buds adjust very quickly.
Thinking about getting into Tai chi, for overall flexibility and general getmyassoffthecouch-itis. Any recommendations for a good video series to get me started?