Lol. My out for laziness is just not to eat them. 
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Iāve been following this one closely, because I genuinely liked Attiaās content. Itās hard not to get sucked into the rabbit hole of his posts and timing with his book. Iām sure time will either reveal or remain silent on his true involvement. Regardless, his emails are wildly inappropriate and his long apology was odd to me.
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Itās going to be interesting to see where it all lands. I liked Attiaās contributions to the fitness dialog. Itās challenging to get people to separate the contributions from the source.
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Reminds me of:
āIf you give me six lines written by the hand of the most honest of men, I will find something in them which will hang him.ā
His contributions to fasting are very interesting to me. itās something I want to get back to as my schedule starts to get more on consistent. Him and Dominic DāAgnostino were who turned me on to Keto and fasts 10+ years ago, after listening to them on Tim Ferris.
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Iām a big fan of DāAgnostinoās contributions to the fitness space as well. I DO wish he was a more entertaining speaker, haha. But he walks the talk.
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I roast nuts for the flavor for sure. Also if I am making a nut butter l I will roast them first. Taste it superior thay way.
For snacking on raw nuts, I have been in the habit of soaking them 8-12 hours (almonds) then eating them. Im told this helps remove the phytic acid. Ill soak a day or two worth and store them in the fridge. My next experiment will be to see if I can sprout them on my own but for now im content.
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Itās a good time to do so. Research on the GLP-1 injection type drugs shows that 15-20% of the weight lost is muscle. They claim itās not the drug targeting muscle, but what happens with any strict and fast weight loss diet. Some studies showed up to 40% of the weight loss was muscle.
Aside from losing the weight the old fashioned way like us, the best solution is consuming plenty of protein and resistance training to maintain as much muscle as possible. Weird, right? Like, the first bit of advice you might give someone who is trying to shed fatā¦
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Would be interesting to know how many of those in the studies trained weights. I can certainly see folks stop eating, due to the impacts of the drug, and not lift weights at all. Which, essentially, accelerates atrophy.
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This is me. I very regularly experience what feels like gnawing hunger accompanied by a growling stomach. I assume that this means I have metabolized last feedingās food/fuel and am experiencing genuine hunger. Todayās snack is grilled chicken, cut into pieces for easy grabbing between clients. I often gulp down half a protein shake.
My stomach growls LOUDLY. Itās an embarrassing distraction during a therapy session!
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Weird, right? Like, the first bit of advice you might give someone who is trying to shed fatā¦
Which I find to be an issue with lexicon. We never tell people ālose fatā, but always ālose weightā, and so they hop on GLP-1s and see the scale freefall and yell āVictory!ā. And then we discover that shedding a bunch of lean tissue is a BAD idea, especially because the body will FIGHT to get back to ānormalā, and the easiest way to do that as far as bodyWEIGHT goes is to add a bunch of fat mass back. So now we end up at the same bodyweight as we were before, just with less muscle and more fatā¦hooray!
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Probably not many. I feel like the people seeking an injection instead of a dietary overhaul probably donāt want to work hard in the gym.
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This is usually me after I eat. I usually giggle when it happens in front of a patient.
As a general statement I believe this is correct. I think part of the problem is that the average American doesnāt realize just how truly bad their diet is. The other part is that most people want a pill that will solve their problem. Very few people actually want to work for something. Iām not saying there isnāt a time or place for those kinds of things, but I would assume about 90% of the people on them havenāt actually done any work to improve their diet or be more active.
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I think part of the problem is that the average American doesnāt realize just how truly bad their diet is.
And along with this, they donāt realize how bad they FEEL as a result of their lifestyle. Weāve conditioned ourselves to perpetually feel awful that weāve made that our baseline, and so, when we feel ābadā, weāre REALLY in a bad way.
I remember when I cut out all the processed food and remarked at how GOOD I feltā¦and then enough time passed and that feeling never went away. And then I realized āHoly sh*t, I donāt feel good: I feel NORMAL. This is how Iām SUPPOSED to feel.ā
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And itās not just physical. The mental improvement is pretty remarkable as well.
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@BethB Oh my goodness yes. āFood freedomā/the absence of food noise itself is huge, along with the clearing up of brain fog and improved mood/cognition. I remember legit breaking down in my car one day when I realized that I was actually happy and how long it had been since I felt that way.
Which speaking ofā¦
Nutrition Recap
Black coffee until dinner. My kiddo had an awesome parent teacher conference, asked where they wanted to go, and they picked our favorite local BBQ spot. So I REALLY was proud of them. I got my traditional full rack of ribs with a side of brisket, and both were really on point tonight: brisket melted in the mouth. Since I had fasted all day and had training tomorrow, I was totally justified to put away the whole rack, but I kept up with just listening to satiety on this. Left behind 5 ribs. Again: different approaches for different goals.
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Last year my dad had a knee replacement. I went and stayed with him for a little over a week. My dad is morbidly obese and has a slew of health problems. I cooked for him all week and made him healthy meals. By the end of the week he was amazed at how much better he felt and the fact that he wasnāt exhausted all day. He had a serious decrease in brain fog and even had improvement in his speech (he had been moderately difficult to understand because he slurred his speech and he had significant swelling in his lips.) I think he kept up the good food for about 2 weeks. After that he was back to cocoa puffs for breakfast and, not kidding here, a Klondike bar for lunch. He literally eats nothing but sugar all day and eats out fast food every night. My sister thinks he is showing signs of dementia. Iām 90% sure that he is simply suffering from the effects of malnutrition and excessive processed food intake. Iām willing to bet most of his symptoms would go away again if they could clean up his diet.
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Have you heard the idea being presented that Alzheimerās is ātype III diabetesā?
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Hey - thought you might appreciate this, but expect you have seen it.
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I have actually. Iām interested to see where the research into Alzheimerās goes. Iāve read endless articles on the subject. But my dad showed significant improvement (specifically in his cognitive skills) when his diet improved. I donāt think he has dementia. I think he has a massive case of brain fog. Whatever he has is reversible or at least was a year ago.
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@OyAmPipMayo appreciate you sharing that! I actually hadnāt seen that: totally out of the loop when it comes to the NFL. Itās nice that his presence has got people talking, although elite athletes in general are such a unique breed of human that theyāre practically a different species than the rest of us. Because for every Mack Hollins out there, there is a Chad Ochocinco saying that athletes are eating ātoo cleanā these days
@BethB Itās a tragedy to observe, and it honestly seems to be the story we all see. Every person who has passed in my family went into some sort of juvenile style food rut on their way out. Stopped eating entirely, or if they DID eat, it was just ice cream and hot dogs. My great uncle literally FORGOT he was diabetic, since his mind had wondered away so far, and effectively ate himself to death at the end binging on sugar. And, of course, if we ever needed an argument for our toxic food environment: there it is. No one was doing that in the 1700s.
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 5, Workout 5
MAIN WORK
SSB Front Squat
5x5x265
ALTERNATE w/
Axle strict press from rack
4x5x183
4x183
Chins between sets
CONDITIONING
3 rounds of 150lb sandbag carry medley (3 lengths first 2 rounds, 2 lengths final round)
ASSISTANCE
Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty hands
Band pull aparts
35
Notes:
- Yet again: it being Friday motivated me to get up, but also having missed Tang Soo Do last night meant I was better rested. And performance was solid.
- I opened up my warm-ups with a set of 20 chin ups, and thatās the first time in a LONG while that Iāve been able to knock that out, let along so casually. I made it my goal to get back to this point about 1.5 years ago: been a long slow climb. Stuck with sets of 5s during the warm-ups, and 8s and 7s during the worksets.
- My right knee experienced significant swelling yesterday, to the point that when I got on my knee to do PT, I thought I was wearing my knee sleeves because my knee felt āpaddedā. I took 2 motrin before bed and woke up with reduced swelling, but still there. Not sure the cause. It had a small impact on squats, but nothing too significant: still smooth and strong.
- Presses were a victory. Best showing all week. And with my lighter weigh ins, this is now bodyweight for sets of 5.
- Got in a bit more carries than on Monday. Just a better showing all around.
- 1:26 hold last night.
- Weighed in at 81.0kg this morning. That was quite unexpected, especially given the pork ribs last night, as pork tends to be a bit inflammatory for me, and when you eat out you always take in way more sodium than you could ever get at home, and I know that these are going to have some degree of sugar in them. I weighed 89.1kg on 6 Jan, and now itās 6 Feb and Iām 81.0. However, I realized I took the motrin last night, and itās an anti-inflammatory, so there may be some manner of watery shennigans afoot.
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