Healthy Living 101

[SSLance]

Regarding water intake...I've tried to increase my intake...but all it does is make me pee more. WTF good does it due to push liters and liters of water through your system if all you are doing is peeing it right back out again?

I don't drink any types of soda, 2 cups of coffee every morning is it, unsweetened tea if I desire something other than water and maybe a bit of red wine every now and then. I can tell if I start to get dehydrated as I'll start getting some kidney pain, this usually happens when working hard outside, sweating at a racetrack all day or something like that. Pushing some water clears it right up. Otherwise I have an insulated cup with ice water in it with me at all times during the day every day but I drink maybe 26-36 ounces a day...no where near what most say I should. Anymore than that and I have to make sure I'm around a facility at all times it seems...

[glassman]

Regarding water intake...I've tried to increase my intake...but all it does is make me pee more. WTF good does it due to push liters and liters of water through your system if all you are doing is peeing it right back out again?

I don't drink any types of soda, 2 cups of coffee every morning is it, unsweetened tea if I desire something other than water and maybe a bit of red wine every now and then. I can tell if I start to get dehydrated as I'll start getting some kidney pain, this usually happens when working hard outside, sweating at a racetrack all day or something like that. Pushing some water clears it right up. Otherwise I have an insulated cup with ice water in it with me at all times during the day every day but I drink maybe 26-36 ounces a day...no where near what most say I should. Anymore than that and I have to make sure I'm around a facility at all times it seems...

Have you givin it consistancy? Reason I ask is I had the same problem, took about a week for my body to acclimate.

[Vegas69]

Todd, thank you for resurrecting this post, funny, I've been eyeing it the last few weeks thinking of saying something, but not knowing what too say. But, anyway's, love the topic, VERY close to my heart.....

Lance, great for you. I feel like I know you from here/general forum and Investin102 and what we have in common in our lives and hobbies. looking forward to meeting you one day....

Michael from Plano, dude, serious congrats!! That is super inspiring (and hard too!!). Was thinking to myself as I was reading it and thinking, yeah, the grocery bill will be higher, but long term medical costs will go down. I'm sure of it.

As far as me goes, well, turned 50 on the 2nd. Feel good for 50, but not good enough in general. Diet is about 75% whole foods, 25% good food but processed. Funny, when I go out and eat and order a hamburger (my favorite) i get sick/nauseous, so can only eat half.

Haven't lost any weight since I last typed here, 180 trying to get to 172ish att 5'11. My doctor says don't worry about it. I just did major blood work and full physical everything came back good. But still battling energy. I'm thinking age, pace (own a small company with 10 great employees) has something to do with it. Although, I'm having problems with my stomach, I have some complactied gut issues going on. I get the runs quite easy and it has something to do with too much and not enough proteins. Nobody has been able to find out what's going on yet. So, I have a doctor, physchitrist, physiologist, Nutrionalist, and I see all (cept the physc) on a monthly basis. I've had servere ADHD/anxiety all my life, but have only sought treatment the last 5 years (being in denial of it and not thinking it really existed, knowing where all different anyways....). Trying to control the symptoms by diet in some cases is merely not enough. I'm on a clinical trial for a new med (I hate, yes hate, taking medicine, too many side effects) and while I've been on it one year (I take 1/8 the recommended dosage) the brain activity has slowed, the side effects have been ringing of the ears and jaws being clamped/locked at nite during sleep. Mental health is very important, and very much has to do with our physical health as well.....

So, summary for me, at 50, learning to "take it easy", "chill", etc..etc...Have three kids (25,23,22) our 25 year old, Christopher, just got married and is currently a mental health theripist (working on his doctorate) and just got married to a sweetie he met in graduate school. My 23 year old (Brandon)is a music teacher and very talented individual. And my 22 year old daughter (Taylor) is a pastor, just finishing up her degree in biblical studies and leadership. My wifey of 28 years is my business partner at our company, and let me tell you all, it ain't easy, but, it makes us much stronger as a couple. We've been dating for 30 years and very much into "Serving" each other, a byproduct of following Christ for 20 years). We have a very good balance and my staff at work is helping me create a less busy/stressful schedule, building a corporation is a lot of work. And the one thing I've learned from it is, IT HAS NOTHING to do with my product and how good i am with it, ITS ALL ABOUT the people, how we treat them (Customers, vendors, employees, tax people).

So, things to do for me, need more energy, must make exercise more CONSISTANT, I do it, and am in good shape, but consistancy is most important.
Gotta go to the kidney doc and get checked out, my grandpa died of renil kidney failure, my 9 year old nephew had kidney cancer three years ago, and I found out yesterday, my dad has a lemon sized tumor on one of his kidneys (he just went in the hospital Wednesday for emergence gall bladder surgery and they found a host of problems) YEs, he's bout 100 lbs overweight and lives a sedentary lifestyle, I love him dearly, but it is sickening watch someone you love decay like that, especially when you can do something about it....

As I sign out this morning, this thread is a good reminder of what we/I need to do. IF YOU HAVE YOUR HEALTH< YOU HAVE YOUR WEALTH!!!! Live well, love lots. Remember to tell your loved ones you love them and care about them, life's too short. I Have to remind myself, "if you don't have something nice to say, don't say nothing".....

Cheers all from sunny CAlifornia.......

Mike, We all have challenges with our health, no doubt! Keep fighting the good fight and learning.

I know you are a man of faith like me. Let me share something with you that I heard recently. It ties right into the simple living and contentment we've touched on is this thread. Jesus was a simple man himself. You don't read or hear about his possessions. Not a home, clothes, jewelry, nothing that I'm aware of. He was a carpenter that came to serve. I think a lot can be learned from that example alone. Complexity leads us away from our faith. Simplicity gets us closer and give us more time to be a faithful disciple.

Our mental picture absolutely affects our physical energy levels. There are times now where I recognize my attitude and what it's doing to my energy levels. A simple attitude change can turn it around if it's mentally driven. It's almost like a light switch. I think we can all agree that self management is one of life's biggest challenges. Controlling our attitudes and thoughts is no cake walk! I do believe self management is one of the big keys to success and progression. We all have bad thoughts and sour attitudes, the question is, what do you do with them? Are you capable of forgiving yourself and moving on or do they dictate your actions? I personally don't think it's possible to eliminate the sour thoughts no matter what you do. I think the key is to accept them and not berate yourself for having them, then move on and focus on a new and positive perspective. I spent an entire year working on optimism and faith. It didn't get rid of the sour thoughts, but it gave me tools and new perspectives that will serve me the rest of my life!

In regards to energy, keep experimenting with nutrition and you are 100% correct, work outs create energy and diminish stress. There are days when I am metaling fatigued and force myself to work out. I always come out of those workouts energized! I'd also make sure you are giving yourself a break from work every 2 hours. A walk around the block or a call home, etc.. We tend to work with to few breaks. Some healthy snacks in the morning and afternoon also help keep your blood sugar stay consistent. Most days, I'll kick back in my truck in the mid afternoon and close my eyes and try to clear my mind for 5-15 minutes. Many times I'll breath deeply similar to meditation. It always moves me up a notch and I'll follow it up with a green tea with some honey which is a healthy way to get a little pick me up.

Am I energetic all the time, hardly! I have made some big gains in managing my energy and making the best of my days by knowing my bodies cycles and what makes me as healthy as possible. Progress is all we can hope for.

You nailed it by saying health is wealth!

[SSLance]

Lance, great for you. I feel like I know you from here/general forum and Investin102 and what we have in common in our lives and hobbies. looking forward to meeting you one day....



Feeling is mutual...I'll be in Vegas for SEMA this year...maybe then?

Have you givin it consistancy? Reason I ask is I had the same problem, took about a week for my body to acclimate.

That's what my wife keeps saying as well, I just get tired of peeing all the time before I get acclimated I guess...

[Vegas69]

Healthy Habit #4

Day One: Read something positive first thing and last thing every day.
Day Two: Eat a breakfast packed full of nutrients
Day Three: Establish your sleep cycle and stick to it.

Day Four:
Work in periods of rest throughout your day.

Studies have shown that we can only focus for 90-120 minutes before we need a break. Try walking away from your work for 10 minutes at least twice a day to take a walk, read a book, meditate, and clear your mind. These breaks are a good time to grab a healthy snack like an apple or raw nuts. You will come back with more energy and focus. I'd also urge you to schedule in a 30 minute lunch everyday. I work my schedule around these things most days. We don't have to be as reactive as most think.

This is energy management. If this subject interests you, pick up the book "The Power of Full Engagement".

[Vegas69]

Healthy Habit #5

Day One: Read something positive first thing and last thing every day.
Day Two: Eat a breakfast packed full of nutrients
Day Three: Establish your sleep cycle and stick to it.
Day Four: Work rest into your daily schedule.

Day Five:
Slice out the time to spend quality time with your spouse or family. Less couples and families are taking the time to sit down for dinner on a daily basis. This is crucial for the harmonics of a marriage and family. When it isn't a priority, the connection fades. This ranks right up their with oxygen and health. :lol:

[Vegas69]

Healthy Habit #6

Day One: Read something positive first thing and last thing every day.
Day Two: Eat a breakfast packed full of nutrients
Day Three: Establish your sleep cycle and stick to it.
Day Four: Work rest into your daily schedule.
Day Five: May family time a priority in your daily schedule.

Day #6:
Simplify your life in some way. Clean out the clutter and give it to charity. Put the bills on auto pay. Put together a real debt reduction strategy. Make a list of the most valuable things in your personal life and business. Move towards focusing on them more and more....

Americans wear a complexity badge like it's an olympic medal. I've been there, it's nothing to be proud of. Complexity leads to burn out, stress, and lack of a value driven life in many cases. Do yourself a favor, start living with more margin in your days. Make time for what's of greatest importance. Reducing complexity is a great place to start! It will take time to unwind the massive web of complexity, but it starts any day you choose.

[Vegas69]

Healthy Habit #7

Day One: Read something positive first thing and last thing every day.
Day Two: Eat a breakfast packed full of nutrients
Day Three: Establish your sleep cycle and stick to it.
Day Four: Work rest into your daily schedule.
Day Five: Make family time a priority in your daily schedule.
Day Six: Find one way to simplify your life today.

Day Seven:
Make time to nourish your spirit. If you are a believer, get to church this Sunday, open your bible, or say a prayer. If it's nature, get out to the lake, into the woods, or up in the mountains.

[Vegas69]

Healthy Habit #8

Day One: Read something positive first thing and last thing every day.
Day Two: Eat a breakfast packed full of nutrients
Day Three: Establish your sleep cycle and stick to it.
Day Four: Work rest into your daily schedule.
Day Five: Make family time a priority in your daily schedule.
Day Six: Find one way to simplify your life today.
Day Seven: Schedule time to nourish your spirit.

Day Eight:
Order a book on health and nutrition and educate yourself. Your diet has a HUGE effect on the state of your health. Most Americans are in the dark when it comes to what's healthy and what's not. Sorry fellas, high school health class was way to long ago. :lol: This is a key skill in the game of life. A skill that can result in a greater quality of life and can influence your family to better health.

A couple books:
Live Young Forever-Jack Lalanne
All Pro Diet-Tony Gonzalez

[glassman]

Both great people who truly practiced what they preached.
Any body who doesn't know who Jack LaLane is/was, needs to look up his bio. He was a pioneer in exercise and nutrition....

[lovechild82]

Regarding water intake...I've tried to increase my intake...but all it does is make me pee more. WTF good does it due to push liters and liters of water through your system if all you are doing is peeing it right back out again?

I don't drink any types of soda, 2 cups of coffee every morning is it, unsweetened tea if I desire something other than water and maybe a bit of red wine every now and then. I can tell if I start to get dehydrated as I'll start getting some kidney pain, this usually happens when working hard outside, sweating at a racetrack all day or something like that. Pushing some water clears it right up. Otherwise I have an insulated cup with ice water in it with me at all times during the day every day but I drink maybe 26-36 ounces a day...no where near what most say I should. Anymore than that and I have to make sure I'm around a facility at all times it seems...

Could be the coffee?

I find tea and coffee has me peeing like a bust water pipe. Up several times during the night.

:(

[jarhead]

Subscribed again...

Sorry to say fell off the wagon a couple of years ago and I was ashamed to keep following this.

Back on track somewhat now, walking daily at least 2 miles, some weights with a trainer (slowly) reduced calorie intake, quit drinking. Lost 22 pounds, have 40 to go.

Will be using family, this and of course the trainer to go for success this time.

Thanks Todd for starting it back up, the words of inspiration I am reading to others, that ring true to me also. Hopefully I can add to it.


Lance the water thing might need checked by a Doctor, ask about flowmax or read about it. same issue I had/have, I am almost 62, pee all night...

Joe

[Vegas69]

Good for you Joe. Keep moving forward...

I started Crossfit about 4 months ago and I really enjoy it. That's a huge key to stay physically active, you have to find something you like to do. I always thought people that did Crossfit were out of their minds. The workouts are grueling, in a warehouse with little heat or air, and early in the morning. It's the culture and results that make it so appealing. I always say it's challenging, positive, and fun. I work out with the same group most days and we compete for time and weight along with ripping on each other.

For me and I think most, when you are close to your best physically, it cascades positively into every area of your life. Many don't do well simply because they don't feel well. I'll go out on a limb and say that many don't realize just how bad they feel everyday. We are made to move and move a lot. I've been serious about getting healthier for over 5 years now and it still amazes me how much room I find to grow. You have to know thyself and that takes time and experience.

While physical health is crucial, a healthy body can be sick from sour thoughts and actions. Your attitude has a huge effect on how you feel. To prove my point, next time you find yourself thinking pessimistically, turn it around to optimistic or grateful thoughts. It will transform the way you feel.

I personally try to start everyday with some type of positive influence and follow it up with Crossfit or some type of activity. I've primed my mind and body. In fact, the challenge of Crossfit challenges me mentally as well. The day and its challenges becomes a whole lot easier once you have pushed yourself beyond where you thought you could go and endured some pain.

On the flip side, I've learned to work more margin into my days and rest more effectively. Most Americans live a vastly over scheduled life with very little margin. It results in all kinds of problems. Why over scheduled? Many don't know why they keep pushing so hard and others are forced due to obligations. Obligations to jobs they hate or debt that shackles them.

Remember, the price you pay for anything is the amount of life you trade for it.

[jarhead]

I thought I would check in and tell about my day yesterday.

I took a "step class" Mostly women one younger guy and one older, I am guessing 75? I usually don't go in for the classes at the Gym, especially ones that involve dancing and coordination :headscratch:

I was a bit out of my league but I was "all in". The lady behind me was encouraging me, I was sweating like a politician, and I was having fun.

After the class the "older gentleman came up and said "you must be new here" and "you did great" It only takes about three months to get in sync with these ladies" :lol: :lol: :lol:

I bring this up because, If like me you are/were in a rut, semi-depressed, need to burn some fat, give it a shot, it really is a blast. I had several other encouraging comments as well.

Thanks for listening
Joe, the fat old jarhead, on a force march again

[jarhead]

I wanted to drop off some words of encouragement for whomever needs it.

In December the day after Christmas I hit rock bottom with my health and weight. I was at 316 and sluggish, taking a nap every day. I was depressed and felt like heck.I had been sick with a head cold since Thanksgiving and that cold lasted until the first full week of January.

On January 12th I decided I was tired of being complacent and overweight. I needed to get down to at least 270 like my doctor had told me last fall. I set a goal of 260 and joined a health club on January 13th.

I started by walking around the inside track, 16 laps equal a mile. I felt humiliated at first as even "older" seniors were "running" and passing me. Gradually I made it to where I could walk/run, then sprint. I hired a trainer that taught me weight routines, legs, arms, core, etc. I bought a Fitbit for my wife and I, and their scale so I could track my progress and my weight. I put myself on a low calorie diet, quit drinking back in December and have stuck to that and the diet.

Today I am down 35 pounds, this is a combination of the strict diet, working out 6 days a week, a trainer, and a supportive wife. I also do all the cooking so I know what is going in for fuel and I can track it. I still have 11 pounds to get to the doctors goal. I have decided I can and will go beyond my goal of 260 for my health, I am 6', 6" and 240 is more likely a better weight but I need to go back to the doctor to discuss.

Think about this for a moment... If an overweight, 61 year old guy that was depressed, taking naps daily can get out of his slump, so can you. I think Todd started this as a "Help others" post, I hope this does that...

So I throw this out there, if you need encouragement beyond this. PM me. I will be glad to talk.

Thanks for listening, Joe

[DWC]

Congrats on taking control and taking action.

Here's to surpassing your goal! :D

Daniel

[Vegas69]

That's fantastic Joe. Health is paramount as it effects EVERYTHING. It's fun to make progress and feel better!

It's really a daily fight between good and evil. It sounds like you are developing some great habits that have the chance to serve you for life. Keep finding ways to get better as I believe there is no ceiling.

P.S. I'd keep the nap in the mix. Rest is great for you body and mind. 10-15 minutes in the afternoon really reboots the system. I try to sneak one in everyday. It's usually more mental for me.

[jarhead]

Thanks,
Yep I still sneak a nap in every once in a while. I had to do one prior to the gym yesterday. I needed 30 minutes after work due to an annoying day and it helped me focus on the workout as well.
Joe

[SSLance]

Healthy living has been at the forefront for us lately as I recently had my once every 4 years annual physical. Seems that even though I seem very healthy in just about every way, my total cholesterol # made my Dr want to put me on a statin.

I'm 54 years old, 6' 0" 175# practice a moderate exercise program averaging 10,000+ steps a day, and eat what I consider to be a pretty healthy diet.

Total 258
Trigl 312
HDL 31
LDL 165

Doc thinks I'm a walking heart attack but my survey from College of Cardiology results show a 9.2% chance of cardiovascular disease in next 10 years and that lowers to a 6.2% chance if I start taking statins. **rollseyes**

We instituted a portion control diet of even healthier sorts adding in nutrition and taking out fats for last week or so. I'm down about 5# but I'm freaking HUNGRY all the time and my gut is not settled.

I should say, I'm a HUGE eater... My portions are typically larger than most of my friends that are 200#+. I've always had a HUGE appetite. Lowering my portion intake could possibly be a solution to help my liver function and get it to stop over creating cholesterol, but frankly, it sucks being hungry all the time.

Anyway, rant off...I'll try to post updates along the way.

[Tinker]

Lance,
Every four years is better than I am doing. Lol
Stick with the diet, and hopefully your body adjusts.
I did a similar thing 5 years ago and lost 30 lbs. I feel much better nowadays and am not on any meds other than some acid reducers at 52 years young. I am trying to keep it that way as long as possible.
Take care of yourself because Barney has a lot of laps left in It (and probably a few burnouts too!)

[BMR Sales]

Got my 1st Vaccine Shot yesterday ( at a FEMA site)! I never saw so many Happy people in my life!

It was staffed with members of the Air Force and was incredibly organized. I was in & out in 1/2 hour

[Vegas69]

Diet is one of the most over complicated things on this planet. All the fad diets over the last 50 years has brain washed the American public to a large degree.

The Atkins diet.
The NO/Low Fat diet.
Vegetarians
Vegans
And the list goes on to infinity.

There are only three ingredients to the human diet. Carbs, Fats, and Protein. Our bodies need all three in reasonable balance. Scientists have managed to modify and preserve foods where they will last for years on the shelf! If you look at the label and you can't pronounce the ingredients or the list is a mile long, it's probably not something you want to eat on a regular basis. Whole, fresh, and organic foods are the purest. God made it really simple before man and profits got involved. Remember, you are literally what you eat. Fats are crucial so I'm not a fan of the low fat diet. I had six pack abs with plenty of fats in my diet at age 41! It's the type of fats that matter. I'm not one who thinks saturated fats are off limits. I just try to limit them and utilize the poly and monosaturated fats more often that you find in things like beans, avocados, peanut butter, and olive oil. Instead of butter on your potato, try olive oil. Instead of breakfast sausage, try peanut butter and an apple. Etc.. It doesn't need to be every time, but when you start to make those type of changes consistently, it will effect your health over the long run.
I can tell you from experience that when you have your carbs, fats, and protein in the proper balance, your body will react very positively. The American diet is typically overloaded with carbs, unhealthy fats, and way too much protein.

There is no doubt as we age that our tendency for our cholesterol to go up increases naturally. But, sometimes our poor habits compound too. I don't know about you, but I'm constantly taking stock on different areas of my life. I have the tendency to become complacent and start to get off track. Success leaves clues. When you were the healthiest, what worked for you? What adjustments should you consider to move you back in that direction? What new knowledge would you benefit from?

Lastly for today. A majority of Americans have a very ACIDIC diet. A majority of foods are acidic. Meat, wheat, dairy, soda, coffee, and even most sparkling waters! Even tap water is close to neutral. The only way to really offset an acidic diet is with vegetables/fruit and lots of water. Why does it matter? Your body depletes nutrients in your bones and organs to to neutralize your blood. You're making your body work overtime with a crappy/acidic diet. As you can imagine, that can lead down a very ugly road over time. Perhaps you have a fruit for desert once in a while or chase the coffee down with a glass of water. Have a few more salads for lunch. I've found fasting or running lean to really heighten my senses and enhance my energy levels when it's not done to an extreme.

[SSLance]

Update...

So I've been on a portion control diet for about a month with a concentration on greens and a limitation on red meats with total stop of sweets (even no sugar in coffee). It took some getting used to which included a week or so of lightheadedness and weakness before I added back in enough nuts and other proteins to fulfil the cravings and stop the dizziness. I'm down from 178ish to 165 pounds and hit a low of 163.5# at the height of my colonoscopy prep Monday morning.

Speaking of scopes, I'm clean, no polyps and released for another 10 years with no risk.

I would have LOVED to have blood work done exactly when totally cleaned out like that. Everything I've read says your blood is affected almost immediately by changes in environment or what is introduced or ingested into your body and at that point, there was practically zero outside anything introduced into my body.

Anyway, I seem to be holding steady around 165 and am feeling pretty good. I'm comfortable with the change in food intake and am anxious to get tested again to see how the changes have worked on lowering my cholesterol.

[SSLance]

So I'm 3 months into my new eating lifestyle so I thought I'd update you all. What I've learned is grains are bad...and also one of the hardest things to avoid. It was much harder giving up bread, tortillas, pizza dough, and oatmeal than cookies and sugar in my coffee every morning...but I can tell it's working fantastically.

I'm averaging right around 160# on the scale every morning, have hit a low of 158 and high around 163. It's interesting, couple weekends ago I had 4 Mich Ultra beers Saturday night, gained 4 pounds next morning and it took 5 days to get back down to my normal range. The following weekend I drank a bottle of wine myself and didn't gain a pound.

I've settled on two main meals a day and one filler light meal, we mix it up when the light meal happens and doesn't really seem to matter. Some times it's smoothie for breakfast, other times its just a salad for lunch or dinner. We eat a ton of seafood, some white meat, hardly any red meat, and lots of vegetables be it from salads to sweet potatoes to carrots and cucumber slices for snacks.

I could NOT do meatless...my body rejected that idea wholeheartedly. After weeks of light headedness and dizziness every time I stood up we added meat and eggs back in and the symptoms went away. We now eat a portion of eggs just about every day and some sort of meat protein once a day minimum. We are getting creative how to mix things up and in reality, I don't feel like I'm missing out on anything. Portions are back up from the low but still way down from where I was before.

The 15-20 pounds I've lost have all come from my belly. Everything is is virtually the same...arms, legs, face...all still appear close to as before. This is supposedly the hardest weight\fat to loose and what I've determined is by not flooding my body with bad food it is given it the time and energy to burn off the bad fat instead of overworking processing the junk. And by junk, I mean mostly grains... Physical activity really hasn't changed other than I'm more diligent about getting two 1.5 mile walks in twice a day and averaging 10,000 steps every day.

I'll go get my blood tested again soon, very curious how my triglycerides and cholesterol have changed with the diet modifications.

The wife has hooked up with a holistic Doctor and is starting the process of blood work and testing on her to see where she's at and which direction the Dr wants her to go. Depending on how that goes, I may switch over to her as well. We've learned a ton about the natural way for one's body to heal itself and want to continue down that path vs just pumping pills into one's system to mask issues. So far the Doc seems pretty positive about the lifestyle choices we've made and wishes more of her patients started at a point like that vs well past the unhealthy stage most of them are in.

Anyway, happy summer everyone. Our car stuff has pretty much stopped for the summer, Barney has been driven once in the last month so not much to report on there. We are concentrating now on fixing our new truck up for off roading and will spend the summer messing around in it instead of the car. Hope you all are doing well...

[ADY]

Congrats! Recommend reading Grain Brain (https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X). Going totally grain free is definitely not for everyone, but for some it can really help. My wife tried a no gluten/dairy/sugar detox for a month to see if it would help with her migraines. Although she didn't see much relief from migraines, she definitely saw some weight loss.

[Vegas69]

I love to see the momentum Lance!

I went up to see a good buddy in Idaho last weekend. After a few days or bacon, sausage, burgers, steaks, etc.. I literally came back with a food hangover and some extra baggage. HA I rarely eat like that for more than a meal here and there.

I just feel far better when I eat clean. It's seems to be getting far more important with age too. Portion control is something I need to focus on. I feel better running a bit leaner as well.

I've gone mostly gluten free, but I haven't eliminated the grains due to convenience and the mountain of vegetables I would need to eat to replace a cup of rice.

I'll be interested to see your numbers after your major lifestyle change!

[SSLance]

So, I'm pretty happy with this...

https://photos.smugmug.com/Other/i-J3TFK25/0/436870e4/O/Lipid%20Panel%20Results.png

I tipped the scales at 158.0 this morning, right at 20 pounds less than I was middle of February when the first blood test was done.

The Triglycerides is the biggest change by far. I've NEVER been any where close to that number before.

I have lots of questions and to be real honest, I'm REAL curious what the doc is going to say when she sees these and then I tell her that I did this without taking a statin...

Have a great weekend everyone! Think I'll celebrate with some cake... :D

[Vegas69]

Wow! You've demonstrated what a change in lifestyle can do!

[OLDFLM]

Todd and Lance,

Would love to see a typical diet plan for what you guys are doing!

[SSLance]

Todd and Lance,

Would love to see a typical diet plan for what you guys are doing!

So after some experimenting trying basically a plant based diet, we basically just added back in meats and eggs. Absolutely no grains of any kind and nothing out of any box and no added sugar anything... Otherwise, whatever you like. Salads, veggies, fruits, meats (seafood, white meat mostly, some red meat) and mixed nuts for snacks in between. We typically have 2 full meals a day and a third light meal of just a salad or a protein based smoothie to hold us over. We also mix up when the light meal happens just based on our schedule and how hungry we are. If we have a heavy lunch with meat, a salad or smoothie for dinner will do. If we have a heavy dinner a smoothie for breakfast holds me over well. I will say this, an 8 ounce smoothie isn't enough for me, 16 ounces does the job though.

We'll grill meat up once a day usually, like if we have pork chops for dinner we'll grill one or two extra then the next day we'll mix cut up pork chops in with some eggs and veggies for breakfast. Or if we cook salmon for dinner, we'll cook an extra piece up and put it on a big ol salad the next day for lunch.

I've found that I can't limit portion size too much like this as I'll start to get dizzy when I stand up...so I'm eating plenty of calories (don't count them though). As long as I get a small serving (like 6-8 ounces) of meat 1-2 times a day and then just load up on veggies, I stay satisfied.

We also mix in a lot of sweet potatoes, we'll cook them in the air fryer whole then just slice in half and eat right out of the skin. The wife is great with seasonings so we don't use and condiments like ketchup or mustard or anything like that. For salad dressing she mixes up different kinds of vinegar and olive oils with cranberry whatever and creates her own dressings. I prefer iceberg type lettuces while she likes what I call stick lettuces like spinach and arugula and our salads are chunked full of radishes, peppers, onions, beets, carrots, celery or just about any other veggie. She'll stock up on veggies once a week, prep them all and keep them in containers in the fridge so prepping a salad at mealtime isn't as big of a chore.

Honestly, the hardest part was not having the convenience of a bread to use for sammich making for lunches. Giving up the breads and pastas is WAY harder than giving up sweets. I just make up for it with more nuts, meat and eggs.

Best part is our meals are very tasty and I stay very satisfied. Starving yourself doesn't work for me, satisfying me with non-grain foods is easier and more effective or so it seems so far anyway.

[Vegas69]

You have it dialed in Lance! That sounds like a super healthy approach. And, exactly why most Americans don't eat healthy. It's substantial work!

To simplify, I lean on some rice to help with carb intake with many meals. I do eat some gluten now, but sporadically. It takes a serious pile of vegetables to make up for a small amount of rice or another grain. Vegetables are alkaline and grains are acidic. If you are trying to improve your diet, offsetting grains with more vegetables is a great place to start. Just keep in mind that you will need a healthy amount to get the same calorie intake a 1/2 cup of rice or a slice of bread provide. I also lean on frozen vegetables. They are picked at peak ripeness so they pack a nice punch.

My diet hasn't been as clean lately, but I still eat healthy a majority of the time. I still lean on the 70/30 diet. Seventy percent of my calories from plants and 30% from animals. A healthy amount of vegetables/fruit/rice for carbs. A healthy amount of nuts, avocados, and all natural peanut butter for healthy fats. Mostly yogurt/lean meats for protein and a plant based protein powder before workouts.

There is no perfect diet. It's what agrees with you, how you feel, and the results show in your life and blood work.

[SSLance]

I figure an update is due on this...

It has now been a bit over 4 months on this journey and we've learned SO MUCH about food and how our bodies actually work. The wife is also going through some health issues and has been seeing a Holistic Doc trying to get her tuned up. She basically was in Adrenal Fatigue, most of her digestive system wasn't working properly and almost all of the nutrients she was trying to healthily eat were just passing right through without her body absorbing much. Through many rounds of detoxing, chelation, intensive food sensitivity tests and just plain old life style changes, we now have her pointed in the right direction as well.

About 90% of what she was ingesting, her body was rejecting...it's REALLY cramped her style but what we are hoping is once she finishes the chelation treatments she can slowly start adding things back into her diet to get good nutrients back into her system and restoring her strength. She's down to about 95#s from around 110# or so but her color is MUCH better and her digestive system is back in working order once again. Leaky gut and the issues that come with it are so prevalent in today's world yet so misunderstood and left untreated...I see it VERY clearly now. And I am now reading ingredient labels at the grocery store...whodathunk?

In other news...we joined a Fitness Center. :D It's been over 20 years since we've belonged to any sort of a gym but we have a brand new Lifetime Fitness 1 mile from the house and it is super convenient and a very nice facility. The weather here mid summer makes it pretty difficult to exercise outside so we figured this was a good way to get back into shape and build some strength up. Part of the orientation includes a body scan which I'll share my results below. It was pretty interesting and really helps to develop a plan going forward to build back muscle and intake the appropriate nutrients and fuel needed to accomplish the goal.

Still not sure what the goal is yet, but I know that I'd like to replace some of the 25#s I've dropped in fat with some muscle.

Anyway, hope everyone's summer is going well...

https://photos.smugmug.com/Other/i-qV2j46v/0/5a8bf833/O/Body%20Comp%20Lance%207-22-21_1.jpg

[Vegas69]

Lance, the results of your lifestyle change speak for themselves! The blood results and now your ideal body fat results. Personally, I think 13% body fat is ideal for a healthy male adult that wishes to maintain their lifestyle and feel well. If you get much below that, the dietary restrictions will be a challenge and it won't be much fun. Sure, you can start to see your abs at 10%, but it's not sustainable long term in my mind.

Just keep in mind that if you want to build muscle, you will need to add calories into your diet. Personally, I like to set some goals when I chase fitness. Run in X time, squat X amount, ring muscle up, etc... It keeps you focused in the gym and feeling like you are progressing.

I'm on a two month sabattical with over 3 weeks of travel and I just had a minor surgery which has sidelined me. Fitness has become such a ritual for me that I miss it immediately. I know that when I'm eating well and fit, it cascades into every area of my life and helps me be at my best. I look forward to getting back after it!!!!! Great job, man!

[SSLance]

Thanks Todd! The Personal Trainer looked a bit astonished at both mine and my wife's body analysis stats and said, "Well, looks like we can skip right past the weight loss part of our programs..." :D I don't think he gets to say that very often to knew clients.

My workout yesterday was much better. I'm 4 workouts in now and the recovery times are getting much shorter and I'm able to do the exercises with much more control...the first few were pretty wobbly for sure. I'm looking forward to getting on a roll with them. My main goal for now is to strengthen my core up, I can tell for sure that is by far my weakest area. The PT has several resistance band exercises in my 2 programs aimed at working my core and most of the rest of the free weight stuff involves some sort of core stability as well.

The wife got the go-ahead to add avocadoes back into her diet and she's SO happy about that. We are going out to our favorite scratch kitchen Mexican place tonight and she's getting their Plantain and Guac appetizer as her meal...

[Vegas69]

There are so many options that work multiple muscle groups vs. the machines that isolate that will work your core. I tend to go for exercises that give me bang for the buck. A deadlift, rings, bear crawls, farmer's walks, overhead barbell press with no bench, dumbbell snatch, plank, toes to bar, and the list goes on and on. I still personally prefer a high intensity interval training or Crossfit type workout over the old gym mentality of machine to machine or exercise to exercise. I just feel better post workout and I push harder against a clock or in a social environment. Some specific strength training is a good idea additionally for any areas you feel are a weakness or of interest. I still like to run and jog especially off road, but I know it's not really that healthy compared to high intensity interval training workout. With a HIIT workout, we can work on strength and cardio. I recall when I was in peak Crossfit shape at 41, I ran a 6:05 mile with almost no running training! I couldn't believe it. Lifetime is a gorgeous facility. I was a member there for many years as well.

[SSLance]

Little update...

Feb-21 Jun-21 Oct-21
Cholesterol / HDL Ratio 8.3 5.3 4.3
HDL 31 37 43
LDL 165 133 122
Non-HDL Cholesterol 227 159 142
Total Cholesterol 258 196 185
Triglyceride 312 133 86
VLDL 62 26 20
Glucose (Blood) 102 97 97
Vitamin D, 25-Hydroxy 22 43.2
Weight 190 159 159
Skeletal Muscle Mass 77.6 79.8
Body Fat mass 21.8 17.9
BMI 21.6 21.6
Percent Body Fat 13.7 11.3
Visceral Fat Level 4 3

I'm pretty happy with that...

[Vegas69]

But, how do you feel?

[SSLance]

Pretty damn good really. I haven't taken a pain reliever in 6 months, my stomach issues are completely gone and I'm stronger and have more torso core muscle strength than I ever had before, evah...

Took a short trip out of town and missed 7 days at the gym, today was first day back. Was off a bit but I'm sure it'll all come back after a few more days.

Eating well while traveling is tough, especially when in a third world country like New Mexico with a bunch of cousins at a reunion...but we made it..

[Vegas69]

That's the most important part. I'm glad to hear you feel well.

I'm two months post surgery and I've been putting in the time deadlifting, squatting, curling, push pressing, bar muscle ups, running, etc.. I'm really happy with my progress. My legs are feeling strong again and my joints feel far better. I took a two month sabattical this summer with almost a month of travel so my diet and workout routine suffered, then I had a surgery that put me out for a month. At 44, I was surprised how fast I went down hill. I decided to increase my reps to put less strain on my joints/ligaments. I did 100 burpees for time this AM and it was a challenge. I'm certainly not in Crossfit shape anymore, but my body is feeling good and I'm getting stronger. I really like the deadlift and squat for total body strength and muscle building. The farmer's walk is great too. I really like to run, but it's really counter productive for strength and joint longevity. I'm only running one day a week right now. I'm hiking with my little buddy now which I really enjoy. My diet is good, not great. I'm more motivated to gain strength and feel well than I am to be lean at this point of my life. I'm sure the bug will come around again as I've cut down many times over the last decade or so.

[SSLance]

I'm not really sure where this is heading. I am still enjoying transforming my body, it's been fun seeing the results. I started this to straighten up the lipid panel and while the Tryglycerides are now better than ever, I still need to work on the chloresteral #s. The weight loss and strength gain was kind of a surprise as was the fix of the stomach issues.

I will say this though, the hardest part is finding good foods to eat. It's no wonder to me now why so many people are way overweight these days, Our food supply is 95% crap...

I think it's starting to get better though, hopefully that trend continues and more people realize the garbage in/ garbage out reality if picking the foods they ingest better.

[Vegas69]

It's interesting, when I was in peak shape I ate extremely clean and I recall thinking, this is it? It's only been a few years, but when I look back at my body transformation and the ridiculous athletic feats, it's very apparent. The truth is that diet makes a gigantic difference. It just becomes our new normal. I can tell you this, when I stray a little too far, I feel it big time!

You nailed it, eating clean is WORK. It's simple in theory, but far harder to pull off. I'd buy pre-cooked chicken at whole foods and frozen veggies to make it easier on myself back in those days. I knew prep would get in my way.

I do believe that a reasonable diet and moderate exercise program is all that is needed to feel well physically. It's emotional health that is the white elephant in the room that is often at the core of why people don't feel well habitually. I'm now a professional business coach and the most fulfilling work is watching my clients change personally. Their substance. How they treat themselves and perceive life. The result is a more abundant business.

[SSLance]

So it's been a minute since my last health update here, sitting on the couch watching the All Star race with some time on my hands so I thought I'd give you all an update.

Coming up on 2 years now being a member of the gym and still loving it. I have transitioned from just working out on the 3rd floor (weights and machines) to now spending most of my time on the 2nd floor in classes. Lifetime has what they call the "Aurora Club" which is geared toward older participants but is still open to any member. We've found an instructor teaching several of these classes that we really like and have been hitting her classes regularly for about 4 or 5 months. 360 is an all around strength building class and is followed by mat Pilates, we do these classes twice a week. We've also been doing a spin class once a week for a couple months...that's been interesting. And lately we've added in an enBarre class once a week.

What I've found is I've got the upper body and lower body strength where I'm pretty happy but my core still needs work. Particularly my hips... The Pilates has shown me the issues I've apparently ALWAYS had with my hips but never really understood what was going on. It's been interesting watching them improve as well as my core strength and flexibility improving on this newest part of the fitness journey.

I never EVER thought I'd be a "gym class" guy but here I am and to be honest, I'm really enjoying them and look forward to my time at the gym in them. I'm holding a steady 160# where I've been for a couple years now, Visceral fat is holding around 3 and Body fat hovers around 11%. I haven't checked my blood work in over a year but the last time it was still in the ranges listed above as well so I'm sure they haven't changed much if at all.

We've refined our diet a bit more as well. Still mostly gluten and sugar free but the biggest change has been the use of the "Bobby Approved" app on everything we buy. It's been a huge help and really makes the process of deciding what is junk and what isn't. If you haven't checked it out, it's worth a try. We've helped several friends and family members get started using it and they are all eating "cleaner" now with it's help.

Anyway, there's your update. I'm feeling better than I can ever remember feeling (and I'm now 56 years old) and really feel like I could never go back to the lifestyle we were leading before all this started. I just wish more people could figure out just how much just changing your diet can do for one's overall health and wellness. That's the hard part now...not being "that guy" that pushes the lifestyle we choose to live on others, but I see SO MANY people that have no idea just how much better they could feel with just a few small changes.

Oh yeah, I also had to re-corner balance the car to compensate for the lighter driver in the driver's seat which is also a big plus!

[Vegas69]

Glad to hear you are doing well! It sounds like you have created some great habits in your life. That's not easy to do at 56!

At 46, I'm more sensitive to diet, sleep, social, and exercise changes than 10 years ago. Perhaps, part of it is awareness. I've worked so hard on performing at a high level that I have high expectations these days.

You nailed it, health and life can change very quickly. It comes down to motivation.

You're making me ponder whether it's time to get back in some type of group fitness environment. Enjoyment is really one of the keys to fitness.

[srode1]

You nailed it, health and life can change very quickly. It comes down to motivation.

You're making me ponder whether it's time to get back in some type of group fitness environment. Enjoyment is really one of the keys to fitness.I have found over the past 16 years (I started focusing on fitness at 50 years old and 230 lbs) there are 2 things that keep me active and staying fit.

1. The fitness activity is something enjoyable
2. Achievable goals that are specific and measurable.

I don't do the Gym thing, but the social aspect of that can certainly be enjoyable for some. For me I ride my bike and I get both social and physical benefit. At 66 and 180 lbs, I'm in better shape than I was at 50 and still doing ultra-distance races. I do some weights at home sometimes too, but it's sporadic because...... I don't enjoy it!

[SSLance]

There is something about being in a class and watching a lady in her 70s do something that you can't that is pretty motivating for me. :D The instructor also has to be the right fit for you for it to work. I know when we've had substitute instructors its not the same for me anyway.

I'll give one example of an exercise I could not do when I started these classes. Laying flat on my back, legs together, straight, also flat on the floor, raising myself up to a sitting position. I'd watch these older ladies do this like it was nothing and no way could I even get close.

Turns out it wasn't weak abs that were my issue, it was my hips. Instructor had me spread my legs out and try...boom, raised right up. Ever since then I've been working on building strength and flexibility in my hips and I can now perform this move fairly easily as long as it's early in my workout. As my hip flexors get tired, it gets much harder.

The instructor is also very good and pronouncing proper posture at all times and this is also an area that I was really bad at...forever. Now, whenever I catch myself slouching, no matter where I'm at, I instantly rise up, super tall and stick my chest out. Recently I drove an RV to Spokane, WA...13.5 hours one day, 9.5 hours the next. In the past this would have tore me up for days... This time I got out of the RV after the second day and went for a long walk, feeling great.

I've learned having proper form, posture and angles while working out is super important if you want to work all muscle groups evenly, properly and safely. Having an example to follow in a class that also keeps you honest is a great way to accomplish this.

Again, never EVER thought I'd be "that guy"...

[Vegas69]

Very motivating fellas! Now that I'm in my mid-forties and spent much of my 30's and early 40's achieving, grinding, and staying very fit for the most part, I've let myself slide some on my fitness and physique. I'm very aware of it. I'm more content and comfortable. However, I know that my level of fitness shows up everywhere else in my life. I'm sure I'll find the motivation to get back in better shape soon.

I agree with the specific and measurable goals. Also, newness is key for me.