Hey, y'all, I hope everyone is doing well....lol well, at least reasonably okay after the shitshow of the year, we've had
a topic I've been really interested in over the past year or two is Health & Wellness. Im a big believer that if you invest in yourself, you will see benefits in all other aspects of life (relationships with loved ones & friends, work, etc..) The same can be said vise versa, so I am very interested in this topic and what y'all do.
It doesn't matter if your male/female, feel free to post your diets/supplements/workout routines. Also, skincare/haircare routines too!
I'll post mine below to give y'all an idea ~ let me know if you agree with what I'm doing or if you think I should be doing something else.
Let's make 2021 a year to make ourselves healthier!
Mental Health:
- Meditation: Just recently decided to incorporate some mediation ~ 5 - 10min in the morning or anytime I am free during the day
- Stress is a huge contributor to the acceleration of aging in the body.
- Also, Stress plays a massive role in increasing the growth of disease cells in your body like Cancer and is shown to make ur brain more susceptible to Dementia as we grow older.
- SO VERY important to keep our stress levels in check!
- Life is so stressful in addition to the stressful finance job we all have
- Meditating a couple of times a week has shown to really help improving mood functions and other aspects of life (relationships, work)
Workout Routine:
Really focusing on cardio atm while supplementing it with weight training. I try to incorporate cardio most days while doing weight training 2-3x a week.
- If the weather is nice ill go for a run outside. However, if it's too cold to run outside (like right now in NYC), I just hop on the treadmill to run.
- Usually will run 3-5ish miles, depends really on what day I am in my running plan.
- Fun fact: Cardio or any aerobic activity, in general, is proved to be really good in longevity and slowing down the aging process dramatically.
Supplements:
- Collagen powder: Vital protein grass-fed collagen in my morning coffee/smoothie
- If you are going to get this, make sure it is grass-fed!
- Good for skin/hair/nails/joints etc...higher recommend, especially for the older folks in here since we tend to lose collagen as we grow older
- Vitamin D: Garden of Life
- MUST HAVE especially since we are mostly indoors during the pandemic
- probably the most important supplement EVERYONE should be taking since it's so hard to access this from food.
- Probiotic: Garden of Life
- GUT health is SUPER important
- I've had problems with bloating, especially if I try to eat lots of fiber from salads and other cruciferous vegetables
- found that this helps aid in gut health and seen a noticeable improvement
Diet:
- No exact diet im following:
- My main goal in this area is too limit processed foods and incorporate whole foods
- In other words, "try to limit the steps it takes from the farm to the plate"
- So ask yourself:
- "is a twinkle something that mother nature created' ~ NO, this goes along with all processed foods made in a factory
- BUT, an avocado, for instance, is mother nature made
- In essence, im just want to incorporate whole foods that the earth provided
- So ask yourself:
- Meat: Controversial topic
- have a lot of vegan friends, but I do eat meat on occasion
- Just make sure that it is GRASS FED ~ if it's not, then AVOID
- have a lot of vegan friends, but I do eat meat on occasion
- Gluten:
- Currently trying to avoid this as there have been studies showing it harms gut health and causes inflammation
- Dairy
- I stopped having dairy a while ago and currently drink almond/oat milk with my coffee
Skincare/Haircare Routine:
- As a guy, I wash my hair everyday LOL, but I use the OUAI shampoo and conditioner
- Also, try to incorporate DIY deep condition masks on hair
- Ex: greek yogurt mask, avocado hair mask
- Also, try to incorporate DIY deep condition masks on hair
- Skincare ~ nothing really fancy
- I have a simple cleanser and exfoliator
- I moisturize with argan oil on my face
- My skin has looked pretty good since i only use argon oil
- It glows and really hydrates my skin ~ especially in the cold months
WOW, this has been A LOT.. Hopefully, some of y'all have learned something. But feel free to drop your routines or correct some stuff that I should be doing instead.
Enjoy
I take flax oil, ginger and tumeric, vegetable and fruit powder, and 10,000 IU of D3 daily.
I use Nitraflex preworkout for the first workout of the day and Prevail for any additional workouts. Usually I load with 1-2 100mg caffeine gels and have more gels if the workouts are long.
On the side, I load with green tea a couple times per week and if I’m not drinking that, I’m having La Croix up to 12x or more per day some days.
I try to eat as many greens as possible a few times per week to cleanse.
very interesting indeed
regarding 10,000 IU for vitamin d - did ur doctor give u that dosage amount or did u pick that urself? Ive been wondering for some time recently if I should increase the dosage of vitamin D. Currently take 2000 IU daily and I'm not sure if that's enough..
Most doctors agree that 5,000 IU is the minimum optimum amount for most people. I put more of a toll on my body through workouts so increase it to 10,000 IU per day everyday as a minimum. It’s good for immune system health. My former coach had me taking 15,000 or 20,000 on extra heavy days (3-5hrs+).
thanks, that's good to know
yea most likely ill def have to increase my dosage
vitamin d is toxic in too high a dose. check your fucking blood levels don't just blindly take prohormones. i had my wife on 10k cause of some genetic testing results and she turned out to be a little toxic on the last blood test. ramped down to 5.
wow good to know
definitely different for every person
next time I go to the doc ill ask whats the best dose, but I def think 2000 iu is too little especially since in doors a lot these days
The toxicity threshold is pretty high.
"Taking 60,000 international units (IU) a day of vitamin D for several months has been shown to cause toxicity"
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eati….
"Vitamin D intoxication associated with hypercalcemia, hyperphosphatemia, and suppressed parathyroid hormone level is typically seen in patients who are receiving massive doses of vitamin D in the range of 50,000 to 1 million IU/d for several months to years."
"Ekwaru et al16 recently reported on more than 17,000 healthy adult volunteers participating in a preventative health program and taking varying doses of vitamin D up to 20,000 IU/d. These patients did not demonstrate any toxicity, and the blood level of 25(OH)D in those taking even 20,000 IU/d was less than 100 ng/mL. For point of reference, a 25(OH)D level of 100 ng/mL is considered by the Institute of Medicine, the Endocrine Society, and many reference laboratories to be the upper limit of normal.1"
"The evidence is clear that vitamin D toxicity is one of the rarest medical conditions and is typically due to intentional or inadvertent intake of extremely high doses of vitamin D (usually in the range of >50,000-100,000 IU/d for months to years)."
https://www.mayoclinicproceedings.org/article/S0025-6196(15)00244-X/pdf
I love this idea. Do you have any specific goals? What do you do for weight training?
ooh thanks my guy...the biggest and hardest part for me is consistency
regarding weight training, I don't really have a structured plan like I do for running...I just try to use resistance bands, bench press, squats, dumbells, core workouts,etc..
currently trying to make a weight training plan to go along with running
but for me really i try to do higher reps with less weight
Gotcha, yeah consistency is the nature of the beast. I like the higher rep schemes too. Do you want some help with a program? I find if I have it written down it amps up my motivation.
I’m prolly gonna start taking ecstasy and absolutely SHTOINKING out dudes
ahahah BRUHH i just died
Cutting out drinking completely on work nights - especially during WFH.
Smart guy
downing claws was a regular for me early last year LOL
It's too easy man.
Vitamine D is important guys, especially during these WFH times! I also go for runs and occasionally hit the sauna for complete relaxation of my mind. Can definitely recommend
i would love to hit the sauna or steam room
but my gym has been closed so haven't been able to use it for over a year
wife sent me this pic. realized im balding
not gonna chase the dragon. gonna shave my head.
put on 40lb last year. gonna put on 50 this year.
getting on gear as well. i wanna see what happens when my test is at like 900
i quit smoking pot. deadass sober now all day every day. shit aint so bad actually
Daily:
Mediation
Stretching / Mobility
Weekly:
4x/ week strength training
1-2 x HIIT workout
Quarterly: 1, 24-72 hour fast
I have different goals for different times during the year. for example:
January- February ( build Muscle/Strength)
February - April ( get lean)
April- August ( build muscle/ stay lean)
September- October ( Strength )
October- December ( build muscle)
Diet wise I shoot for high quality protein with each meal and 2 servings of vegetables as often as possible. I play with carbs at different times of the year. Also Supplement with Vit. D, Omegas, and Carnitine.
really like the fasting idea you do
just recently learned the benefits of fasting and want to slowly incorporate that into my lifestyle
It is way easier than it sounds too. Autophagy is the word.
lots of fitness goals this year..
what I really want to do is meditate 10 mins a day this year. Until now i missed everyday lol. Can only get better from here on
and i try to minimize processed foods and get out under the sun the ONE TIME IT COMES OUT EVERY 2 WEEKS
yea yea feel the same away about going outside
its good for mental health obviously but also so good for our bodies, whether its a walk or a run I always try to set time outside to outside if the weather is good
also medidating is so hard cause I never am able to actually do it, but once u sit down and do it its so worth it ~ same thing can be applied with working out
5 minutes in the morning everyday will change your life. Do it!!
I think you're overvaluing grass fed.
yea see how i could of came across that way
just wanted to convey that grass-fed is the way to go if your gonna eat meat/dairy products but still try to keep those products to a minimum and increase veggies/plant-based products
Hey boys love the topic! I've never been great with meditating but recently read Wim Hoff's book (got turned onto it through a Youtube Channel called Yes Theory).
His breathing / meditation exercises and cold exposure have completely changed my physical and mental wellbeing. There is also a lot of science to back-up his methods. Check it out and lmk your thoughts.
Agree with limiting processed foods / incorporating more Whole Foods. I eat mostly vegan (and if not, vegetarian). I would encourage everyone to at least reduce or completely eliminate consumption of animal products. I think that we are heading in the right direction with that, and future humans will look back on this time and be in awe of our meat consumption, factory farm system, etc. Happy to talk about that from a perspective anyone here finds interesting (ethics, health, environment)
agree^^^^
We’ve certainly found a way to mass produce meat that our ancestors would be in awe at. But I don’t quite get the push to eliminate meat consumption. Hard to beat animal proteins if you’re someone deeply concerned with training, muscle building, etc.
Supps: Thorne basic nutrients 2/day, super EPA and creatine. Also take vitamin c regularly, just a habit at this point.
Diet: Just trying to keep it clean-ish. Hasn’t been all that hard for me ever since I lost 30 or so pounds in highschool, learned a lot about dieting and now can be pretty aware of it fairly effortlessly. Personally try to eat more and more vegetables every year though.
Physical Training: Weights 5x/week, hoping to implement running and cycling 2x each/week once temps in NYC are around 40-45 degrees. Will be much harder to keep up if WFH comes to an end though. Also have weekly physical therapy for my lower back. Currently trying to get in the habit of spending 15-20 mins a day stretching.
Goals: Get my back to where I can squat and deadlift regularly again, hasn’t felt good in 4-5 years but have been improving as of late. Also want to get in the habit of reading as I don’t even know the last time I read a book cover to cover. Looking to do my first 100 mile ride on the bike as well as run a half marathon in 2021.
half marathon! thats dope
been training for that as well
hopefully ill be at the level by the end of this year
GF and I got the Peloton a couple months back it’s great.
Been without BJJ since March. Not sure when I will be back. Hopefully by the Spring.
Going to get back into Boxing for now. A bit easier to justify training right now then Grappling.
ive been debating for a while now whether I tell my parents to get a peloton
already for a treadmil so wondering if paying for the app would be better cost wise
Been very interested in trying out BJJ, obviously will have to wait until covid is over. How many times did you go per week in the past?
Anywhere from 3-5x a week depending on work schedule. I’m a Purple Belt.
I didn't eat a vegetable all of 2020 and I ate nothing but animal products the first 6 months of it. In 2021, I want to eat even fewer vegetables.
my dream home like ten thousand deadbolts and less than no windows
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