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Educational Resources
NUTRITION RESOURCES
NUTRITION RESOURCES
WHY Sugar is as Bad as Alcohol (Fructose, The Liver Toxin)
Here is an amalgamation of resources related to nutrition that you may find valuable. The information across the different articles and videos may conflict with each other. Personally, I favour of a low-carb/carnivore approach for various reasons that I will dive into in my blog. Low-carb and carnivore diet is effective for weight loss/maintenance, muscle growth, body composition and overall health and longevity. Although, you may prefer a different approach. Educate yourself, find a dietary approach that you prefer, stick to it and you will likely be successful. Adherence is the biggest factor when it comes to dietary success and weight loss.
It was hard to narrow this list down, there are of course many other resources out there. Don’t just rely on these individuals and resources but they are a good place to start your research.
What I’ve Learned YouTube channel - A lot of easy to watch and well researched videos. One of the best producers on YouTube.
Longevity & Why I now eat One Meal a Day (July 2016)
Why we get Fat AND Hungry | (Biology of Weight Gain & Low-Carb)
The $100 Billion Dollar Ingredient making your Food Toxic
Podcasts:
Human Performance Outliers (with ultra-marathon runner Zach Bitter)
Eric Helms - Natural bodybuilder with a PhD. Uses a flexible dieting/calorie counting approach.
YouTube: Nutrition Pyramid - 6-part series
Books: The Muscle and Strength Pyramid: Nutrition
Podcasts: 3D Muscle Journey (3DMJ)
Dr. Ken Berry - Favours a carnivore diet approach. Has tons of videos on YouTube on basically any nutrition topic you can think off.
Books:
Dr. Georgia Ede - Harvard psychiatrist who is a great writer. Her blog is excellent.
Dr Chris Palmer - Another Harvard Psychiatrist who recently wrote a great book outlining the link between diet and mental health.
Nina Teicholz - Journalist who wrote a tremendous in-depth book on how fat was incorrectly demonised in the original development of the food guidelines.
Books: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet
Diagnosis Diet - Great website touching on a range of different topics. The Website also includes meal plans and recipes. Favours a low-carb diet approach.
Dr. Jason Fung - Known for popularising fasting for weight management and diabetes. He has helped many thousands of people lose weight and manage diabetes using fasting and low-carb diets.
Books: The Obesity Code - Unlocking the Secrets of Weight Loss (Book 1)
Stan Efferding - Founder of the Vertical Diet. Very well-educated and has worked with many great athletes.
Dr. Berg - Prolific YouTube producer with videos on everything nutrition and health related.
Dr. Anthony Chaffee - Neurosurgeon who works in Australia. He has helped thousands of people with a carnivore approach.
Dr. Shawn Baker - One of the original proponents of carnivore diet. Has helped thousands of people. Sounds extreme but it works well and is effective for improving health, especially for people with auto-immune diseases, and weight loss.
Stress management
Stress management
Stress management techniques - There are hundreds of techniques out there, these are some of the most effective.
Meditation: Used for millennia, meditation is one of the most effective stress-reduction techniques. There is lots of anecdotal and scientific proof that meditation lowers stress. Try the headspace or Waking-up app on your phone. Or look into Vipassana meditation.
Breathing techniques: Effective to use in the short-term because breathing can have powerful physiological effects quickly. Try box breathing, 4-7-8 breathing, Buyteko breathing, Wim Hof Method, walking breath holding.
Sauna: Intentionally putting your body through physiologic stress such as sauna and ice-bath will have rebound effect of lowering stress and improving health.
Ice-bath: Similar concept to Sauna. Uniquely, ice-baths can increase dopamine for hours after the exposure, making it extremely useful in improving mood, cognition and lowering stress.
Exercise: Exercise is an effective treatment against anxiety and depression, numerous studies show that it is actually better than taking medication for depression. Post-exercise your stress hormones will decrease and certain neurotransmitters and endorphins will increase leaving you feeling great. The benefits of exercise are numerous beyond stress reduction.
Social Connection: Good relationships with family and friends provides a buffer against stress for different reasons. Social support can be emotional, informational or tangible. On the flip side, loneliness and social isolation have been repeatedly associated with numerous negative health outcomes (stroke, heart disease, depression, death etc.)
Walking: Simple but effective. Spend some time each day walking, without using your phone, so you have time to plan and think about your day or process the events that have already happened in your day. It is a good idea to spend some time alone with our thoughts, walking daily is a great way to do this and will leave you feeling less stressed.
Equally as important as training and nutrition is stress management. Having stress management techniques in place is essential to long-term health. Stress will impact if you preferentially loose fat or muscle when loosing weight. Long-term stress will effect hormones, appetite, immune system, mood, energy, cardiovascular system, dopamine response, neural connections and many other functions. However, not all stress is bad. Stress is a evolutionary necessary response that helps us mobilize energy and deal with the situation at hand. It becomes a problem when this stress response occurs frequently and at incorrect times like when sitting in traffic, thinking of a past memory, thinking about mortgage, talking to strangers, etc. A stress response is appropriate if you are exercising/playing sport, in response to grief or running away from ghosts while putting the rubbish bin out at night.
For a more compete understanding of the role and impact of stress in our lives watch and listen to Dr. Robert Sapolsky. Dr Sapolsky is a professor of biology, neurology, neurological sciences, and neurosurgery at Stanford University.
Robert Sapolsky: The Psychology of Stress
Why Zebras Don't Get Ulcers: Stress and Health" by Dr. Robert Sapolsky