What I Eat In A Day To Improve My Health And Performance
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- čas přidán 28. 07. 2024
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Video Outline
0:00 - Introduction
0:46 - Before Breakfast
4:04 - Breakfast
9:06 - Lunch
12:00 - Dinner
13:39 - Foods I don't eat
15:38 - Carnivore During Winter
16:45 - Recap
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This is very close to my own diet. Love the content man!
Great video. I have had similar experiences. Thanks for sharing.
Love it brother! God bless ❤
Ayy really like this one man, thanks for sharing - I'd definitely be interested in hearing you talk a little bit more about sleep. I've been thinking about incorporating a nap into my weekdays, or weekends for that matter. More sleep tends to be one of the only things that universally seems to help patients dealing with epilepsy so I should probably grow up and start to prioritize it a bit more, lol.
Love your way of eating and how you’re uncovering fundamental truths across multiple successful diets.
Do you find any validity in concerns over activating the Randle Cycle? Or is this splitting peach fuzz hairs in your view?
Nice video. Where did you get your education? I’ve always been on the fence about going back to school for nutrition/dietetics but I’m afraid I’ll end up with too much debt and a low-paying job. Thank you for your time!
Great video man ! How would you manage this diet on a bulk ? Would fat or carb be the lever ? or both ?
What was the genetic test you used to determine food intolerances?, I’ve been looking to do one for a while
Listed in description. SelfDecode
High in saturated fats and fairly low in fiber from varied sourced. Pretty much the opposite of the scientific consensus.
Awesome! Thanks for creating this video!
yeah that sucks.
Great video, I like how you look at the picture combining food you enjoy and trying to meet all your nutrient needs. How about fiber? I’m not sure if you mention anything about it?
Fiber isnt an essential nutrient. You don't need it. But with that being said, I probably get more than I should from the fruit I eat.
@@NutritionLibraryooh, this seems like a hot take lol, why isn’t fiber essential.. it seems like a lot of people highly suggest it
@@NutritionLibrary correct! Although not essential it can be beneficial. Also it can cause discomfort to certain people. Do you think as we age fiber becomes more important?!
I doubt you're getting 14g per 1000kcal from the fruit you eat@@NutritionLibrary
Also, you use the argument "fibre isnt an essential nutrient". Dude your video is about improving health/performance. Having low fibre intake is not exactly healthy... There's plenty of literature to back that up as well.
Just because something is not essential does not mean it cannot be extremely beneficial to one's health. We are not in life or death situations here, we have plenty of access to "essential" nutrients, as we are not living in famine.
@@ccwwbb Fiber is not essential by any stretch as we are not hind gut fermenters, as is apparent by our anatomy. For millions of years of our evolution, what fibrous plants would you suggest we ate? It’s clear than we are a non fiber consuming primate, despite it being pushed on us as of recently.
Great work
Have you done a before and after of your testosterone levels on this diet?
Just started following your channel. Great stuff! My question is if processed meats that you consume daily (sausage, bacon, etc...) contain nitrates, does this have a positive effect on nitric oxide production? We've been told by the WHO to avoid processed meats, but if these meats are high in nitrates, which the body converts to nitrite, wouldn't that be a health benefit?
I distill my water then run it though a carbon filter. RO has 99.9% of ions, but it wouldn't filter gasoline for instance.
H2O Labs makes a wonderful system.
(I too remineralize the water)
I wonder how much you weigh for this diet? 1 pound of meat is weighed raw or cooked? Chronometer is reliable to count macros cause I live in Asia or how you know exact macros in food? Thanks u so much❤
what brand of English muffins do you use? I haven’t seen one as clean as the one you showed (the ingredients for). Thanks in advance.
its a local bakery.
I have been following for quite some time. I would like to ask you from your own experience and discovery did you notice any supplement that you have been taken increased your beard hair growth? Thank you for your advice.
Not really. I’m Just getting old lol I have been using lanolin lately but probably doesn’t make a difference
@@NutritionLibrary getting old 😆. Thx man
Do you eat the fat on the pork chops? I’ve read they can be high in omega6. Thanks
you would fit very well if you ever go to Australia. Toasted muffins with Australian butter and honey are unreal. If you can get Australian salted butter give it a try btw , naturally stronger buttery flavour
Keep Australia white 🤍
Beard/hair growth protocol please. That thing is looking majestic.
hahaha. funny story. I recently stopped using soap. now I wash both with a home made mixture of tallow, sodium carbonate/borax. Then I use a mixture lanolin and baking soda as a hair/beard conditioner. I report back once I've been doing it longer though.
hey where did you get genetic testing done if i can ask?
What’s your take on Intermittent Fasting?
Yep I agree with you on white bread compared to whole wheat.
Hi - on this diet would you have blood work could please share if have - like for lipids, a1c, insulin, homocysteine, crp, testosterone free, vitamin d, bun, creatinine, ferritin or iron, omega 3, etc. Think i would have some health problems as much more processed foods and processed meats than i eat - but i am older and you are much younger so you are more bulletproof then i. Thanks for efforts with all your videos.
Just discovered your channel and don’t regret it at all!! Keep going ❤
Can you recommend a good/affordable reverse osmosis filter?
You should wait about 60-90 min before you consume coffee, because you Adenosine-System isn’t even active! This way you can minimize the afternoon crash!
Thank you huberman!! :D:D
@@timvliegen1686everyone is a neurobiochemicalologist now….. parrots of a podcast 😂😂😂
@@19stri if you repeat something true that you heard, does it make it less true? This is a dumb thing to get upset about since we, as humans, are all living on the shoulders of giants. We are all building on the knowledge that past people have figured out.
baffles me how he's missed this
You should do what works for you
How can i applied this to bulking though, i want to add more weight im 168lbs goal is 185. Ultimate Goal is 195
Beard looking good bro
Your diet is somewhat similar to mine. I fast a bit more, and usually throw a smoothie after workout.
What is your take on serum cholesterol?
How do you get your genetics tested?
lmao you literally eat how i ate my entire youth as a kid up until 20. i just ate meat dairy and white wheat and some fruit and i thought i have the worst diet in the world and got an eating disorder forcing myself to eat only salads and 1 kilogram of vegetables and tons of whole grains and i ended up with depression and SIBO and now i cant tolerate fat anymore
I'm sorry to hear that
1 kg? 😵
Removing tap water a while back was one of the best decisions that I've made in a long time!
Couple questions:
Don’t you think you could benefit in terms of longevity from more fruit antioxidant and fiber consumption?
Also do you worry at all about carcinogens produced when cooking animal products?
Don’t cook ur meat too much. Fibre is unnecessary and problematic. It also blocks absorption of nutrients. Only eat fibre if you are consuming carbs. Antioxidants in plant matter is for the plant, not you. You make your own and get enough from Vit C, Vit E, and more things.
1) overrated
2) not an issue
Men your diet is so close to my diet is crazy!!
same here haha
In Europe that would be a very average meal plan. Would've never guessed this is a nutrition channel
Are you sure ? The European average is an unhealthy vegetarian or vegan diet nowadays in most parts.
@@biosecurePM With 12% veggies in Germany, hardly the case
@@michaelmuller8494Germans have the worse diet I’ve ever seen
I’m with Dr Berg & Dr Furhman in that salads are essential. 🙏
Is there a caloric number to try to stay around for the whole day?
I usually don't track calories. If I start getting fluffy I just eat less carbs/fat
I notice you get a lot of grass fed meat as well. I am having trouble finding sources supporting grass fed diet which I believe is best meat quality.
Could you reference some books, ect for grass fed meat?
Thank you. I appreciate your well rounded, unbiased view on food, nutrition, ect.
1 Liter of water first thing to breakfast seems amazing .
Worth trying .
However the Plastic containers water have been stressing me out lately , where could i find good quality water
I refill containers every week with reverse omosis water at Whole Foods or Publix
I’d recommend purchasing some stainless steel cups and thermoses for containers as opposed to plastic . Not only do they not contain pthalates but the thermoses keep your water at the temperature you like no matter if it’s too hot or cold outside.
@@SoulCrapper Thanks!
However isn’t the water itself was stored in a plastic container beforehand ? isn’t it already filled with chemicals
@@WarriorV8 very likely but atleast when you get filtered water you’ll have non plastic portable containers to store them in.
Can you do a video on CLA?
what kind of flour did you use to make pancakes?
It’s a pretty balance and well constructed diet where you hit all of your macro and micro nutrients and quite enjoyable on top of that !
But i would consider adding some vegetables to your diet, not for micronutrients but rather for fibers that produce butyric acid in your gut.
Butyric acid is the primary fuel for your your enterocyte and your microbiome 😉
they have a lots of impact on mood, anti cancer properties etc
I really enjoy your videos keep going !
I get a couple of tablespoons of butter per day. Plenty of butyric acid.
Come out from under your rock. We’ve since uncovered the fact that fiber isn’t necessarily beneficial and far from essential.
You need to learn more about vegetables and get out of being brainwashed, it is hard
@@30mattdavies Amen.
I was wondering what time you wake in the morning so therefore I can gauge what times your meals are and also your height/weight and roughly how many calories you consume daily. I mean pancakes 🥞 bacon🥓 eggs🍳 fruit 🍎 toast and coffee ☕️ sounds like a dream diet to me
nice coffee maker? which is it?
How much protein per day do I need to consume if my goal is just Optimising my testosterone levels?
Also same question about healthy fats.
Age - 19
Body type - skinny fat
Weight - 70kg
Height - 5'11
Current Testosterone levels - Idk
Current protein consumption - approximately 50-60g
1-2 g per kg is more then sufficient
Something that I don't understand is that you were saying one year ago that grain and roots were definitely not really good for our health and performance, and in this video you are eating both of them, there is something that I miss ? ( sorry I don't speak English )
They have their downsides. But they also have unique upsides in fueling high intensity exercise. Its always important to choose carb sources that are minimally offensive.
What do you think of eating white rice. I want to eat it for the extra calories but I’m not sure on its affect on testosterone ?
white rice is pretty benign
@@NutritionLibrary so it will barely affect my testosterone especially if I’m 16 years old
What you think of my diet
Eggs and yogurt
Beef and broccoli some berries
Fish or chicken with a greek salad.
If i Work out. Banana and whey shake
if you feel good, it's good, no libido problems ? no testosterone problems ? no energy problems ? I will definitely recommend you more carbs ( potatoes, sweet potatoes, sourdough bread, fruits, dry fruits, white rice etc) but if you feel great with that, just keep going
@@LeJoueurOfficiel I feel great. Sometimes I'll add sourdough bread with my eggs or potatoes at dinner. Usually it depends on my work outs and how much I move. I am one of those people who listens to their body. I don't eat more than I have to.
Surprised you don't do a vegetable stew, that's how I get all my kale, onions, carrots, celery, garlic, etc
Didn't watch the video I guess
16:10 where did you get this info? Seems backwards, fall is where you pack on and summer is where you burn
Summer/fall: longer days and higher food availability= higher food consumption and higher energy expenditure. Winter/spring: shorter days and less food availability = less food availability and less energy expenditure.
the water thing seems extreme..Just drink water when ur thristy,its very simple
Great video, I saw a short on siim land’s channel where he talks about the potential harms with Kerry gold butter because of the packaging they use, not sure if it’s 100% accurate but thought I’d let you know
You win some you lose some. Ideally I would like to make my own butter out of local raw milk. But who has time for that? Almost ALL food packaging is complete garbage. Its nearly impossible to avoid it unless you grow/raise it at home or get it from a local.
@@NutritionLibrary fair enough.. appreciate the education man!
What Reverse Osmosis device do you use?!
I just refill my containers at Whole Foods, Publix, or sometimes Walmart. They all have reverse osmosis refill stations if you look for them.
@@NutritionLibrarydefinitely picking some up on our next shopping trip. Thanks man!
How much water do u drink for the 24 hour period
3-5 liters depending on how active I am
Damn no vegetables
You ginally don't look constipated in the thumbnail. I'm proud of you for finally taking a dump.
It was quite a glorious poo
2:16 plastic water jug bruv? what about microplastics?
Micro plastic leaching is a very extensive process. As long as you don’t heat the plastic it doesn’t quickly leach into the water. The water is drunk within a few days
I would incorporate raw Kefir for the gut microbiome
Do you still take Panax Ginseng?
Grass fed and finished beef, real butter, real cheese, real eggs, fruit, and vegetables. Also for hormones sleep is more important than anything else you can do for yourself. Don’t overthink it people. Take a vitamin D supplement people. Without blood tests you are just assuming.
Unless there’s no sun outside don’t take vitamin D supplement, at least not one exceeding 1,000 IU. Cholecalciferol is a hormone not a vitamin. You’ll create a magnesium deficiency among other things
Everything is perfecttt .. beside... The PORK -_-
beside that I love your diet, it's perfect
Any refined sugar or dessert ever?
From where do you get vitamin C ?
Thanks
Fruit and fruit juices. The whey protein I consume also interestingly has a large dose of it
Shouldn't you wait 90-120 minutes after waking to consume caffeine? In order To allow the leftover adenosine to be flushed out; preventing the afternoon caffeine crash?
Yes you should, there are other reasons like cortisol, dopamine etc, you are correct. And not just to prevent a crash but also not disturb the circadian rythm.
@@iDrraaaK Interesting, thank you.
So the sweet spot for drinking coffee appears to me to be between 1.5 and no later than 4 hours after waking up
The sweet spot for me is about 5 mins after I wake.
Im aware. Trust me. It doesn't make that big of a difference. Wating 90 mins, vs 45 mins (which is usually when I start drinking coffee) is splitting hairs that are too small to be split.
Don't you crash regardless? if your worried about your crash take some L-theanine it helps with caffeine crash
What brand of English muffins??
Cardiologists would say this is not a good diet. Maybe this is good for short term health but not for long term heart health.
Sausage, bacon, ground beef also usually has preservatives in it. On top of 6 eggs per day. This is not a heart healthy diet.
@user-by7zg3de4k
So, standard American diet minus the excess. Seems really geared more toward eating what you want than being optimal
You need to try Ray Peat diet
No bone broth?
6 eggs isn’t over 40 grams of protein but close enough I guess. Staying on eggs, no way you’re getting enough Vit D through those same eggs unless they’re being fed some sort of feed that’s enriched with it. I do know you get your blood tested so if your levels are good then maybe you are getting enough or just don’t need as much? Interesting.
Dude eats whatever the fuck he wants😅
Doesn’t coffee contain high amount of polyphenols?
It does. One of the big downsides to it. However, it still isnt clear how effective polyphenols are at crossing the gut barrier quite yet.
@@NutritionLibrary got it, thanks for clarifying.
That honey is pretty meh quality, processed, stored in plastic and not local, there is better stuff out there without those downsides. I feel like the lack of fish, especially something like salmon and sardines, is not optimal. I know fish oil supplements mostly make up for it though.
Great video btw. and principles of diet everyone could benefit from. Not that different from my diet, apart from the fact that I eat some vegetables like onions, garlic and peppers, much less bread and no cheese (simply can't stand the taste).
Yeah. Its pretty sucky honey too. But I ran out of my good stuff and had this laying around
are you still taking royal jelly?
Not at the moment. But if I were to add in some supplements for testosterone support, shilajit and royal jelly would be the first 2 I would consider
Because of the low side effect profile
We have indeed come full circle with the proliferation of nutrition influencers and coaches, haven't we? In essence, all of these "coaches" can be distilled into three or four straightforward guidelines: Consume meat, vegetables, and fruit in moderate portions, preferably sourced from organic sources. Make an effort to minimize your intake of processed foods. Refrain from consuming alcohol or engaging in drug use. Opt for fluoride-free water when hydrating.
THAT IS IT! stop wasting money on these coaches for God's sake nobody is going to save you or give you that magic diet plan or supplement. Now go out and live your life
For most people. This is perfect advice
You haven’t tried a plant based diet?? 🤔
Do you not worry about the amount of cholesterol intake in having six whole eggs per day?
Eggs have lecithin and do not always raise bad cholesterol levels
cholesterol does a really poor job at crossing the gut barrier, and when it does your liver will slow production of cholesterol. All of that to say that dietary cholesterol doesn't raise blood cholesterol.
@@NutritionLibrarywhat raises blood cholesterol and is it a concern ?
I thought you were a reliable source of information... but when you mention the alleged "autophagy" (thanks to not eating for 2 hours in the morning) at the beginning of the video... I don't know what to say. It's hard to find more false information. Please. Although... if you have tried keto, paleo, carnovive... I know you have nothing in common with science :D the worst, quacks diet.
?
You forgot about phytonutrients. A big trap people fall into is thinking reaching your vitamin and mineral intake for the day is what makes a diet 'optimal', couldn't be further away from the truth.
Phytonutrients aren’t actually nutrients. They are just things. They literally don’t meet the definition of a nutrient.
They are a bit more than "just things".
They are beneficial to human health and performance. Some phytonutrients are known to help recovery from delayed on-set muscle soreness, boost performance and reduce our risk of disease. So I was wondering why they were not mentioned in your video.
"In food science the term 'phytochemicals' includes a variety of plant ingredients with different structures that are capable of health-promoting effects. Phytonutrients are natural substances but are not called nutrients in the traditional sense, since they are synthesized by plants neither in energy metabolism nor in anabolic or catabolic metabolism, but only in specific cell types. They differ from primary plant compounds in that they are not essential to the plant. Phytonutrients perform important tasks in the secondary metabolism of plants as repellents to pests and sunlight as well as growth regulators. They occur only in low concentrations and usually have a pharmacological effect. Since antiquity, these effects have been used in naturopathy in the form of medicinal herbs, spices, teas, and foods. With the development of highly sensitive analytical methods, a variety of these substances could be identified. These phytochemicals may have health benefits or adverse health effects, depending on the dosage. In the past, these effects were studied in cell and tissue cultures as well as in animal models. Meanwhile there are numerous epidemiological data that point to the extensive health potential of phytochemicals in humans. A high dietary intake of phytochemicals with vegetables, fruits, nuts, legumes, and whole grain is associated with a reduced risk for cardiovascular and other diseases." doi.org/10.1159/000444063
"Phytonutrients are the plant nutrients with specific biological activities that support human health." doi.org/10.1515/jcim-2013-0021
try to use raw unprocessed/unfiltered honey
I just ran out and had to use this bottle for the video. Been in the cabinet for a while
RO sucks! 🙏The best is John Ellis water. 👍
I seriously hope no one listens to your health advice after showing what you eat in a day, more harm than good and napping/feeling tired after a meal is a thing no one should ever experience
W
You Doo-Doo lol 15:43
Mask off now huh?
A bit dissapointed, I must say
Why so?
A lot of what you eat is highly inflammatory, and your face tells the story.@@NutritionLibrary
So pretty much nothing is optimized towards improving health.
I have no chronic conditions. I feel great. I perform well. My body gets everything it needs from my diet; both macro and micronutrients. And I enjoy what I eat. If that isnt healthy, then I don't know what is.
What a very bad and Unhealthy start of the day starting of coffee ☝🏻I’m stoping watching it straight away
Is it really " healthy diet???? Can imagine amount of job your kidneys needed to do to every day????
Why exactly should I be worried about my kidneys
Too many worthless carbs imo!
If you train hard, carbs are needed. Try to train hard on a keto diet. Shit sucks.
They are not worthless at all
@@ladev91
There are other alternatives than
a) starting the day out with bread, or
b) keto
Hands down for performance the best carb source is the good ol anti nutrient dense - Rice.
Lots of veggies 😂