You don't need to hit the Gym Everyday [Training, Diet & Mindset]

1. How does diet affect your health?

• Diet is important for any organism's bodily functions.
• Macronutrients are Protein, Carbohydrates, and Fats.
• Micronutrients are Vitamins and Minerals.

1.1 Antioxidants

These are important for fighting free radicals. Getting enough antioxidants is especially important the we get older. 

Foods with high amounts of vitamins A, C, and E or beta carotene, selenium, and lycopene are especially rich in antioxidants.

1.2 Bioflavonoids

These are what make some fruits and vegetables so brightly colored. Also found in red wine. These are a special class of antioxidants necessary for vitamin C absorption. They have anti-inflammatory properties and can also strengthen blood vessels.

1.3 Omega 3 & 6 Fatty Acids

Two types of essential oils. Found in fatty fish, eggs, walnuts, and some oils. Can protect against heart disease by lowering triglycerides in blood vessels, while also improving brain function and mental health.

1.4 Probiotics

Microorganisms that improve and benefit your GI tract. They aid in balancing the flora found in your digestive system. Make it easier to absorb nutrients while also decreasing the number of bad bacteria.

1.5 Prebiotics

These also help balance flora in the GI tract. Also, increase calcium absorption. They are found in whole grains, bananas, honey, onions, and artichokes.

2. How can the wrong diet hurt your health?

• Heart Diseases
• Diabetes
• High Blood Pressure
• High Cholesterol (HDL is bad)
• Osteoporosis (Especially in old age) - include calcium-rich food like milk or supplements
• Cancer may affect unhealthy people as well

3. How to eat for longevity?

• Calorie balance is important
• Understanding Calories - A calorie is the energy needed to raise the temperature of 1 litre of water by 1 degree Celsius. Therefore, it is a form of energy measurement.
• When you eat food, you consume the energy that stored within the food. Energy can be stored for later use (as glycogen or fat).

3.1 Calorie Balance

There are three different states of calorie balance;

1. Negative Calorie Balance (Weight Loss)
2. Neutral Calorie Balance (Same Weight)
3. Positive Calorie Balance (Will get stored as fat or glycogen)

3.2 Bodyweight and Health

• Calorie intake and body weight have a 1:1 proportion.
• Being underweight will make you more prone to infections, fatigue, and fractures. Similarly, excess body fat is harmful and will result in high blood pressure.
• Long-term effects will be less if you work to lose fat and go to your ideal weight.
• The primary role of your diet should be body weight optimization.

4. The Twinkie Diet

• A person puts a calorie deficit to the test by eating junk food but keeping himself calorie deficit. He was able to lose weight and lower his bad cholesterol.
• this proved that f you will improve your diet or just eat less calories, you will lose weight and be better.
• Through eating less, you will improve your health, given of a course that you are slightly overweight. If you are underweight, then obviously it will be bad because you will lose weight and wont have energy to fight infections. So, if you are over-weight, just eating less will help you lose weight.

Calorie Deficit _ Healthy Diet = HEALTH

• Small Weight/Fat Loss Matters A Lot
• Prioritize the long-term process. Strategic long-term fat loss.

5. Determining your calorie intake

5.1 TDEE

TDEE means Total Daily Energy Expenditure

This is calculated by checking BMR (Basal Metabolic Rate) or how much we are burning during resting and adding some more dependingon how often we exercise.

• Use the estimated TDEE value and consume this number of calories every day.
• Monitor changes in diet.
• Find the calorie value where the weight doesn't change.

6. Fundamentals of a Good Diet

• Get the majority of protein from complete or complementary protein sources.
• Get the majority of their carbs from whole grains, fruits, and vegetables.
• Get the majority of their fats from sources of (mono)unsaturated fats.
• Consume mostly foods high in vitamins and minerals.

6.1 Quality Protein Sources

For Non-Veg:

1. Dairy & Eggs: Greek Yogurt/Hung Curd, Cottage Cheese, Eggs, Milk Protein, Whey Protein
2. High Protein Meat & Fish: Chicken Breast, Salmon, Tuna, Titapla, Hailbut
3. Snacks can include Peanut Butter

For Vegetarians:

1. Beans
2. Chickpeas
3. Nuts and Nutbutters
4. Tofu
5. Chia Seeds
6. Leafy Greens

6.2 Quality Carb Sources

1. Legumes
2. Whole Grain Bread
3. Whole Grain Pasta
4. Whole Grain Cereal (without sugar)
5. Bananas
6. Apples
7. Sweet Potatoes

6.3 Quality Fat Sources

1. Olives
2. Nuts
3. Flaxseeds
4. Whole Eggs
5. Full-Fat Milk

7. How much Protein, Carbs, & Fats should we take (Macro Split)?

7.1 Protein Recommendations

• For Fitness Folks - 0.8 to 1 grams per pound of bodyweight per day.
• For general health, a minimum amount - 0.3 grams per pound of body weight per day
• Around 0.5 grams per pound of body weight is a good value to shoot for.

7.2 Fat Intake

• 0.3 grams per pound of fat-free mass per day.
• Roughly 15 to 20% of daily calories.
• Limit saturated fat intake, avoid artificial trans fats, and favor monounsaturated and polyunsaturated fats.

7.3 Carbohydrate Intake

• There is no minimum carb intake.
• However, eating carbs does come with some benefits (when done right).
• I recommend a minimum intake of around 0.3 grams of carbs per pound of body weight per day.
• In theory, carbs are not essential for our survival, but for quick energy requirement, these are required.

If there are some calories left, you can adjust with any quality macros.

8. Nutritional requirements that change as we age

8.1 Calcium

• Hormonal changes after menopause can decrease absorption while increasing the loss of calcium.
• The general RDI for healthy adults is about 1000 mg of calcium a day, but as we get older this can increase to about 1200 mg especially after 50.
• Make sure you eat enough healthy foods high in calcium.

8.2 Iron

• Vital in carrying oxygen to your cells.
• Iron deficiencies are common, especially in women.
• Women are generally recommended to get around double the iron of men, or about 18 to 20 mg instead of only 8 to 10 mg.
• Good sources of iron are chicken, nuts, vegetables, grains, and fruits like pomegranate etc.
• Vitamin C aids in the absorption of iron.
• Don't supplement iron too much with pills, etc.