To Health

I realize this begins as a bit of a self-centered post, but as far as a information goes I think it is important to incorporate my philosophy into an approach to health and nutrition.  The specifics I mention have been researched to varying degrees, and I must apologize that I am not going to link everything.  Coming from an undergraduate social/agricultural science background, I've only done minimal actual research in anything, though I am well versed in the need for sourcing (which is why I apologize for not linking anything).  My concept of health extends holistically, incorporating community and environment.  I'm a hippy at heart, so I suppose you might factor that into your evaluations of my practices.

Multiple people have mentioned Tim Ferriss a number of times in regards to living successfully.  He has recurred in conversation among so many people I respect, I can't think of why I don't listen to his podcast more.  My go-to podcast is Joe Rogan.  From him, I have learned of people like Jocko Wilink (a former SEAL who I go to for motivation), Dr. Rhonda Patrick (who I go to for nutrition), and Aubrey Marcus (a Tim Ferriss analogue, focusing on holistic health).  When these people (and others) have appeared on Rogan's podcast, they have brought up topics such as ketogenesis, curcumin anti-inflammation, fasting, etc.  I think there is a lot of overlap between Ferriss and Rogan.

To return to the hippy comment... I believe the best way to incorporate nutrition is to do so via natural forms, since that is how we evolved.  I believe anything we can do to mimic the lifestyle of hominids that came for hundreds of thousands of years before us is the best standard for health.  Of course, modern medicine has improved drastically upon a huge number of things; I simply seek out my health through the most raw means possible.  That means I'll spend an hour in sunlight instead of taking a Vitamin D pill.  I don't think there's anything wrong with taking pills, per se, it's simply not my preference.  I believe vitamins from fresh produce are more bioavailable than in synthesized pill form.  When I say believe, that means it's my own philosophy not necessarily substantiated by anything I've read.

By the way, I don't really follow the paleo or any specific diet.

NOW... to the nitty gritty of my approach to nutrition.  I'll list the components I value and how I get them.


Nutrition

Antioxidants: tea, high% chocolate
-- this speaks for itself.  My grandparents drink a glass or two of wine every night and they are sharp as tacks at around 90.  I don't drink small, consistent doses of red wine, though I might if I have the means.  As for tea, I start my day with red/black and transition to green.  I don't currently drink white tea, but it seems suitable for late afternoon.  After that I drink herbal tea (namely chamomile), which I know doesn't have the same antioxidant properties.  Also, something something something roobios?  I've heard it mentioned among keto people.

Fiber: legumes (lentils), flax seed, daily greens!!!
-- in a recent analysis of a very popular fitness app, it was discovered the people who best achieved their health goals all had higher levels of fiber intake.  I think I just found a great source of fresh milled flax seed, which I'm super excited about.  I have a little market near my flat where I go to get fresh greens everyday.  The other day I was eating what look to be sweet potato greens.  I washed them (sometimes add vinegar/oil) and eat them raw.  I'm blessed with a resilient digestive system and have had no problems so far.
-- http://blog.myfitnesspal.com/eat-like-successful-myfitnesspal-user/

Nutrients/Vitamins: daily greens!!!, fresh produce, sprouts/microgreens
-- there really is no substitute for fresh produce.  Besides greens, I buy fresh tomatoes, bananas (which no one will every convince me to part with), and whatever other vegetables are in season.  I am just beginning to grow my own sprouts and microgreens in my apartment from legumes and maybe some grains.

Protein: eggs, legumes, sprouts, fish (raw tuna)
-- this is one of those things I should have sources on, but I've read that a high protein diet helps with stored bodily fat reduction; however, I know an excess of protein is unhealthy. I have an egg for almost every meal; my grandfather eats two eggs for every breakfast and is about 90 (of course, genetics are important).  Egg yolks are also relatively abundant in lecithin.  Having only recently realized what they are at the Asian markets, I now exclusively consume duck eggs.  In the future, I plan on getting my eggs from the nearby Organic Farmer's Market on weekends.  Regarding legumes, my go-to are lentils.  Fresh fish is tricky, but I've yet to have a problem with supermarket tuna, which I consume raw... goodbye sushi!

Omega 3: fish, flax seed, nuts
-- I know walnuts are best for O-3s, but they are expensive.  As an aside, I don't currently eat much chia, but that may change.

Probiotics: "kefir" liquid yogurt, kombucha
-- another thing I should have sources for... I have read that natural probiotics help in relation to fiber consumption, though I can't remember how.  The most readily available probiotic source where I am is what;s called "kefir" in the USA, which I see here most abundantly as under the brand 'AB [liquid] Yogurt'.  Two things about liquid yogurt have recently been called to my attention... (1) mass-produced dairy implements enormous quantities of antibiotics, which may negatively effect my chronic inflammation, gut microbiome, etc., and (2) mass-produced dairy may also be bad for hyperthyroidism, which I am at great risk for.  I only have a sip of yogurt at meals, so hopefully the effects aren't too bad.
-- I am in contact with someone with a kombucha business here in Taipei.  He is on vacation, but will return in a couple weeks.  Kombucha is a fermented tea; there is little research on it, but it could have all the benefits of tea, vinegar, and wine (it tastes like a blend of the three).  Plus, I love it.

Anti-inflammatory: turmeric (with black pepper and milk/fat), ginger, garlic
-- actually, there are a number of other things I use to combat my genetic, chronic inflammation, but these are the main focal points.  It is important to note that curcumin, the active ingredient in turmeric, may be exponentially more effective when paired with freshly ground black pepper and fat.  I make a delightful ginger, turmeric, black pepper, milk tea with no sugar.  It's probably distasteful to many people, but I relish it.

Sleep: valerian, chamomile
-- someone recently asked how important sleep is to me.  Sleep is absolutely, undisputably essential to well-being.  Chamomile tea an hour before bed along with a valerian supplement enables quick, deep, restful sleep.  Evidently, hops are also good.  No wonder I sleep so long after a night at the bar.

Other: some vinegar, EVOO, garlic, onion, ginger
-- vinegar... a little to preserve my prepared food, since I don't use salt.  Also, may help with blood sugar.
-- Extra Virgin Olive Oil... yay oleic acid!
-- garlic...  I incorporated raw garlic years ago on a whim and found that my skin became totally clear.  When I do it consistently, I get comments about having "glowing" skin.  Garlic is metabolized similar to alcohol, so it comes out the pores and kills the bad stuff in the dermis.
-- onion... I began eating raw onion during my Europe backpacking trip on days I didn't have enough money for food.  I eat it raw or cooked in just about everything.  Feels good, man.
-- ginger... digestion.  May help me to sleep.  Testosterone benefits, perhaps?
---- many of these items have anti-microbial properties.  May promote a health gut microbiome, too.

Unsure: quinoa, coconut oil
-- I flip flop on quinoa.  I've found a cheap organic source, so I may use it sparingly.  Coconut oil I've never committed too, especially with so much talk about inflammation.

Soon to incorporate:
-- bugleweed for hyperthyroidism, which is prevalent on both sides of my family
-- milk thistle for a healthy liver


Lifestyle
An overview to how I approach holistic health.  Gonna speed up here

- no added sugar, minimize sugar (can't stop bananas)

- fresher = better... nutrients decompose over time

- nut butter... I use my blender to make butter from flax, peanuts, sesame, walnuts, you name it.  A delicious smoothie base starts with ice, banana, nut butter and you can add anything, especially greens.  Yogurt if too thick.

- no salt/sodium... I have pre-hypertension, my father has severe hypertension as did his father, I am genetically predisposed.  Vinegar instead of salt.

- minimal red meat... this is mostly for environmental reasons due to the impacts CAFOs (concentrated animal feeding operation) and mass-produced husbandry have on the environment. I read somewhere that lentils are the most protein-resource efficient food, meaning lowest input (water, fertilizer, etc.) to highest protein output.  Also, I'm wary of antibiotics for inflammation and gut microbiome reasons.

- "cook" less... heat destroys nutrients in food, eat raw when I can

- exercise... this is where I start transitioning away from food.  Exercise is essential to nutrient incorporation and rejuvenating sleep, among so many other benefits: cardiovascular, brain function, longevity, the list goes on forever.  Like Elliot Hulse says, it's not the method of exercise that matters, it's the habit.  He recommends a minimum thirty minute walk every day, quarter of an hour out, quarter of an hour back.
-- on a Tim Ferriss article about ketosis, the "Habits for Highly Effective Living" highlight daily exercise/movement and meditation
-- http://fatburningman.com/tim-ferriss-what-ketosis-does-to-your-brain-why-hes-not-doing-crossfit-and-how-to-evaluate-your-husband/

- meditation... the benefits from meditation can be similar to exercise in many ways (though obviously nothing to do with nutrient consumption).  These include improved sleep, improved mental health/functioning/longevity, overall vitality and alertness.  There is so much research out there now, it is really amazing.  I have done it off and on for years, initially to help me sleep.  For the last month, I have done a 30min sit six out of seven days.

- weekly fast... the newest addition to my arsenal, but potent.  I started it for discipline reasons, but found that when paired with meditation its like an espresso epidural throughout the week.  To answer the potential question, fasting hours include sleep (that's why it's called "breakfast"... break fast).  My 36 hour fast, inspired by John Romaniello and Aubrey Marcus's company 'Onnit', starts conservatively a half hour after breakfast on Sunday and ends after my post-workout protein shake on Monday night.  Tea gets me through the days.  I'm personally wary of purported benefits of any fasts lasting less than 24hr.

- binaural beats...  again, I started for sleep reasons and am expanding it from there.  I'm not totally sold on this practice yet, but it's good white noise when there is a lot of distracting activity around.  Supposedly can help for any level of alertness you desire.

- healthy socialization... across all cultures that have the longest living people, the biggest factors for longevity are fresh food, exercise, and a strong social network.

- creativity.. to promote brain health and purposefulness (another huge factor in longevity), I write and perennially try to learn the guitar.


There you go. an overview of how I approach a healthy life.  Got a bit rushed at the end, so I'm always happy to answer questions.


Thanks for reading!