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@starbear54 Healthiest sleep is 7 hours a night for longevity. 8 actually comes in a little worse than 7

@hoangseo Aim to eat 1gram of protein per lb. of bodyweight. Avoid refined carbs/grains- do eggs for breakfast instead of a bagel, etc... opt for whole foods like sweet potato and squash as your carb source instead of bread/rice/pasta- less insulinogenic = less blood sugar variability and...

@messagesoflove Learn to love dark chocolate- 85 or 90% dark chocolate has very low sugar- ~1-3 or 4 grams per serving depending on the brand. Dark chocolate has become my goto as a low carb eater I can still get my chocolate fix. Plus it comes with alot of iron, fiber, polyphenols and good...

@needheaven My weight wouldn't increase when I was running 35-40 miles a week in spite of having consecutive months of eating 4000-4500 calories a day. Now that I chopped the running to a fraction of what I had been doing im gaining weight just fine. Pretty sure the level of cardio was keeping...

@jennifergarcia I get all carbs from different varieties of sweet potato and squash. Zero grain because I think grains are sub-optimal for health for a number of reasons. grains are deficient in most vitamins, sweet potato and squash has A, several Bs, C, E, antioxidants like...

@julief Yah, I had weeks when I was rocking 4500 cals a day and with the running my weight would literally not budge above 150lbs- people at work commenting about how every time they see me I'm eating🤣 I carried a cooler full of grilled steaktips and chicken breasts and sweet potato and...

@hudson61 I watch Dr Mike, good stuff. I'm very habitual with my diet and also cook/prepare 100% of my food which is good for being able to make incremental changes- I also notice my weight is incredibly consistent- I typically am within +/- 0.1lbs every morning, never really see multiple lb...

@josealvi Yes, I do a high protein diet 4 eggs for breakfast Post workout whey shake with 5g creatine. Sardines or meat for lunch with sweet potato Grassfed ribeye for dinner. Snacks are nuts, cheese, kefir I hit a minimum of 1g/lb every day which is easy for me as grilled meat is my favorite...

July last year I got sick of being fat and having backpain so went on an intermittent fasting (OMAD) diet and cut out ALL processed foods- ate meat/fish/eggs/veggies/nuts/kefir only and started running. Added in carbs from sweet potato and squash too, but zero wheat, rice, oats, corn, etc...

@swan617 Is your nutrition up to snuff? Would recommend a good whey protein shake w/5g creatine immediately following workouts to help recovery and also make sure your protein intake is high (at least .7g/lb of bodyweight but even 1g per lb is a great target). Make sure magnesium/zinc/vitamin...