3 steps to optimizing hydration (Andy Galpin)1
-during the day
-during exercise
-1/2 body weight (lbs) in oz
-depends on workout level/
-Measure your hydration
how thirst you feel in your morning 1-10 during exercise
how much to drink: BW (lbs) / 30 (oz) in every 15 mins what to drink: you want to replace sweat after exercise
125-150% of “sweat” of the weight you lost in exercise Nutrients for Brain health (Huberman)
Three major signals that drive food choices
Gut (subconscious): neurons on your gut that send signals to your brain about the nutrient contes of the fo Metabolic availability: how readily the food can be converted to energy that your brain can use Belief: signal that your perceived belief of the food that you w
Time restricted feeding:
feeding windo starts at least one hour after waking, end 2-3 hours before go to sleep
Nutritions:
most important food element for brain function is fat; brain membranes are made of fat
EFA (Essential fat acids) 2 to 3 grams/day: omega 6, most people are not getting omega 3 from the diet (1 or 2 grams of EPA - ideally Also beneficial for cardiovascular phosphatidylserine (300mg / day) If you are getting enough fish you are ok, alternative is cabbage Egg yolks is the main source Mood regulation and motivation Anthoacyns (1-2 cups of dark berries/day) L-gutamine (1-10mg / day)
Taste is 100% in your head
it is a way for the body to tell what to eat Hidden sugars in process foods to trigger subconscious mechanisms to trigger you to eat more of these foods; also used to crave you to eat healthy things like omega 3 Learning association between value and what you find valuable Salt intake (Huberman)
balance between salt and water - if you dont have enough salt you will urinate more / more water increase salt might decrease we lose 1-5 lbs water / water start exercise hydrated with electolyt body weight lbs / 30 = x floz you should drink every 15 minutes 8-12grs salt; 3.2-3.8 grams sodium 4grams potassium, 4mg magnesium Tastes
Food groups
Carbohydrates - eat carbs to save muscles - most important part of diet Protein - supports amino acids to the body Fats - extremely important for healthy diet, important to store energy for later in the day Unsaturated: are typically liquid at room temperature (nuts, avocados, plant oils) Saturated fats: bad cholestrol, comes from meat, coconut oil, cheese Vitamins - only need in tiny amounts, if you have a diverse diet you are probably ok Minerals - important for strong teeth, balanced diet, you probably are ok Fibres - good for happy gut, dehydrate you so you need to have water also
Plate
half should be vegetables Starchy vs non starchy vegetables (starchy has more carbs and calories) 3 different color of vegetables 1/4 whole grain or starches (reduce by half if eating bread) Starchy
Starchy Vegetables
Beans (kidney, navy, pinto, black, cannellini) Non-Starchy Vegetables
Eggplant (also known as aubergine) Peppers (also known as capsicum) Zucchini (also known as courgette) Masterclass Pantry
Aromatics
-ginger
-garlic
-scallions
Finishing
-extra virgin olive oil
-finishing salt
-pepper
Fresh Vegetables
Herbs:
Fresh mint
Learning : 10s pauses help
Oil
Cooking oil
Finishing oil
Cotija cheese
Cumin seed roasted
Garam masala
Daal
Build your spices rack
Miso
Do your own vinegar
Nutrition
