My current list of advice and resources that I routinely recommend to people is the following:

PERSONAL ADVICE:

1. Learn how to be comfortable with discomfort and failure. Teach yourself that failure does not define your character or your worth, it simply shows you where you have an opportunity to gain knowledge and excel.
   
   Every journey that ends in lasting success is uncomfortable. Growth is uncomfortable, because it involves learning to say "I'm wrong; I'm sorry, that was inappropriate; My ego got the better of me; etc."
   
   
2. Develop an internal belief system that is NOT based on what people think of you. Look for ways to prove yourself and your beliefs wrong, and do it as often as possible. This requires considerable progress in step 1, which is why this is step 2, but this is where you really become good at what you do.
   
   ****
   Material/Informational Resources
   
   These are intended to be completed IN SEQUENCE, not simultaneously. If you want a career in fitness or health-related fields you need to understand that you are stepping into a saturated market where all kinds of people are trying to make a name for yourself... and most of them are just trying to make money. They aren't trying to be good, they're trying to build a following, and they get lost in the crowd. Every now and then a particularly charismatic individual makes it, and they soon become known to the educated world as the next charlatan, a cheat and a dangerous influence who spreads misinformation and is either out of touch with reality or is literally ok with knowingly misleading their followers. If you want that reputation, there's your roadmap.
   
   If you want to be GOOD, follow my above personal development steps and use the following resources to build your knowledge base. As it builds, you will be able to understand and accomplish things that only other people with the same knowledge can do... this quickly leads to becoming known for being really good, and with proper marketing and business planning that leads to financial success as well. As soon as you stop pushing forward, you WILL start sliding back. Continue to love learning :)
   
   
   It is OK to read quality books about programming and all that, like anything from Mike Boyle, Starting Strength, Bigger Stronger Faster, whatever, once you're done with resource 1. You will continually understand more, and be able to accomplish more, as you work through this list. It will take several years to do this successfully.
   
   
3. ANY introductory Exercise Physiology and Sports Nutrition textbooks (one of each) published within the last 3 years of the date of purchase. Everything has online quizzes and all that now... and all the McGraw-Hill stuff has excellent online content with animations that make learning much easier. I'd also go ahead and invest in Acland Anatomy..
   
   
4. The latest edition of Liebers "Skeletal Muscle Structure, Function, and Plasticity." You will struggle with this book if you have not properly learned your basics from resources in step #1. Upon successful completion you should now be ok for reading the NSCA study guide for the CSCS exam. Feel free to reference previous resources any time you need them, do NOT rely upon memory. You should go sit for the exam. Yes, you need to have a degree from an accredited institution, but it can be in psychology, marketing, art history, or whatever else you want. Your undergrad time should be spent learning what you're interested in, and there may be more than this. If your 4 year degree is not in exercise science or physical therapy, I strongly recommend bolstering your resume with a Master's program in exercise science, physical therapy, or athletic training (a lot like PT, but more in-the-moment and at-the-scene immediate treatment and team sport rehab). That requires taking the GRE, and it requires you to have a decent GPA... you have to earn your way into Graduate School.
   
   
5. Advanced Sports Nutrition (latest edition, currently 2nd) by Dr. Dan Benardot and Alan Aragon's book
   
   Aragon's book relates to your general population, and Benardot's book is more for fine-tuning knowledge related to professional athletic performance. You need them both. Read Benardot's book first, it isn't that complicated and it will let you understand pretty much everything you'll ever need to know for a knowledge base.
   
   Read Aragon's book AFTER Benardot's. Why? Well, Benardot sets you up for success by reinforcing your understanding of why things are what they are due to how human biochemistry and energy metabolism works. It is very practical, and is easily used with everyday people too. Aragon will then set you up for success with your widest array of clients by clueing you in on exactly what is relevant for the fitness enthusiast, what the research actually says on controversial topics, and does so from a scientific standpoint... he believes what he believes because that's what the body of knowledge shows to be true, and the strength of each believe/assertion is directly proportional to the strenth of the evidence he bases his statements on.
   
   
6. NOW, go buy Eric Helms' Strength and Nutrition Pyramids. Read the Strength one first, then the Nutrition one. By now it should all make sense. This will mostly be a review on the basic science side, but it will march you right into an excellent scientific AND practical understanding of proper programming.
   
   BONUS: If you REALLY want to be known for excellence, read every one of the references as you go through the book. You WILL need an exercise-science specific research design book to guide your interpretation, but this WILL set you apart. Examine the study size, figure out the statistical power, look at demographics of study groups (and the absence of such information), look at effect size and not just P values (and the absence of reported effect size, you'll need to interpret that from the available data in the study if there's enough), and write your own results and conclusion bullet points BEFORE reading those sections in each study. Go back and study why you were wrong when there is a discrepancy, and occasionally you'll find that you're actually more on point than the authors. Bookmark those studies and revisit them in a year, see if you still agree with that assessment.
   
   You can, and should, also do this with Lieber, but there's a lot of crossover because quality resources use quality references, and there's a lot more bad research than good research... you'll be seeing a fair bit of familiar stuff and familiar authors.
   
   
7. At this point you are probably ready for Brad Schoenfeld's "Science and Development of Muscle Hypertrophy." This book is dense. You may feel lost, and if you do then you need to get a proper Anatomy and Physiology textbook and work your way through that too.
   
   I want to be clear: You WILL NOT BE ABLE TO UNDERSTAND WHAT THIS BOOK SAYS UNTIL YOU HAVE SUCCESSFULLY LEARNED THE INFORMATION THE STEP 1 & 2 RESOURCES CONTAIN!!! As stated, you may also need to go through an A&P text.
   
   
   
8. This is kind of a branch point. You'll end up leaning more towards rehabilitation work or performance work. I'll tell you a secret: There are a lot more rehab clients than performance clients, and it takes a LOOOONG time and considerable personal sacrifice to work and network your way into a well-paying performance coaching career. That said, if you love it then do it.
   
   If you're leaning towards rehab, that's a whooooole different list of resources, and you'll probably want to invest in Acland Anatomy if you haven't already (but you should really master all of this first. It will get you to a point where you won't have to work nearly as hard as your peers to reach that next level in terms of knowledge. You'll want to read Pain Free (now noticing that while his general observation points and approach are excellent he also has a lot of seriously bogus statements as well) to set a basic mindset for non-traumatic dysfunction. You'll want to read Janda, and then a neurophysiology text. AFTER that you should read Anatomy Trains, Kit Laughlin's latest edition of Neck and Back Pain, the Kinesio Taping Guide, Therapeutic Taping for Musculoskeletal Conditions, and then Sahrmann's "movement system impairment syndromes" books (there are 2, and they are incredibly dense... you MUST have completed my first list and this list up to this point to really be able to use this book to the fullest, and it will be hard to understand what the hell she is saying regardless unless you're really well-read which is why I say what I say in this guide)
   
   Performance training is something else again, and the books there also require my first 4 steps to be completed successfully in order to really use and understand them. Even then, you'll be reading a LOT of studies, so be sure you get that research design textbook! You'll need to read quality books about periodization and the science of performance programming, and you'll need to subscribe to the NSCA's Journal of Strength and Conditioning Research forever.
   
   There isn't enough space for the performance list, or even a proper explanation of recommendation set for the rehab branch's list, but this'll get you guys and gals started right!

Let's talk about your exercise for a minute.

Do you like to do cardio? I spent loads of years doing cardio and lost some weight doing it only to gain it back. And I didn't particularly like it. It felt like work. Like punishment.

What changed for me was dropping the cardio entirely and getting on a training program lifting weights. For me, and it's a popular one around here, I use StrongLifts 5x5. I started with it initially because it looked simple but serious. It's just three exercises, 5 sets, 5 reps per visit, three times a week.

You don't want to lose weight, you want to lose fat. If you don't actively try to build muscle, you'll lose it. And that's what "slows your metabolism" and makes it harder to lose weight as you get thinner.

A great place to start to learn the basics and to get a plan together for eating and fitness is The Lean Muscle Diet. You can take the principles that are in there and turn yourself into a badass.

If you just want the math part of it, I've written it out here.

And the fitness part can easily be found on YouTube since it's based around squats, deadlifts, bench press, barbell rows, and overhead presses, with additional stuff and variants thrown in. To me, it's a more advanced version of StrongLifts.

If you have access to weights or a gym, I'd start here. And don't be intimidated. There's a good chance that everything you know about fitness is a lie. That last link there is to my favorite article on the subject. You'll love it.

The most important thing to remember is that this is not a punishment for anything you've done in the past. Instead it's a kickass, fun way to get the body you know you're capable of getting.

To me, all that cardio sounds hard and boring. But getting under a barbell and getting stronger? Dude, it's awesome. And it fixes your diet right up. Because you can't get gains without eating right.

If you love cardio or feel like you want to do it to burn extra calories, don't let me stop you. But check out the weights. Specifically compound movements using barbells. Learn about progressive overload. And eat enough protein (1g per pound).

You'll be surprised at how much fun recomping your body will be.

Oh, one last thing: DOCUMENT YOUR PROGRESS. You probably don't like your body right now. Take an obnoxious amount of photos. Because you'll never see it again. You won't be able to take the photos later. And once you're a few months into it, you're definitely going to want all the pictures you can get from before so you can compare yourself then to now.

If you can manage, measure yourself with tape weekly and keep a log. I'm a few months away from sharing mine with /r/fitness, but if you like numbers, go nuts with it. The change is fun to see and it'll help you stay on track.

OK, this was a fucking terrible interview. The host is into BBW and obviously totally enamoured. A lot of the interview had nothing to do with Ragen or her activism, and she mostly just parroted the usual sounding points from her blog. The most hilarious part is at the end where she claims she is intentionally not taking speaking engagements because she is training so hard for the IRONMAN.

---

[4:05]

Host "GBev" introduces the show and special guest "Ragen Chinson".

[5:12]

Ragen has been "up to her usual shenanigans" speaking writing and blogging about size acceptance and HAES. 3rd annual Fat Activism Conference, IRONMAN training.

[8:55]

Host asks Ragen to "elaborate on the IRONMAN marathon". A few years ago Ragen did a marathon as part of a project to "do some athletic things outside of her comfort zone". She's always done sports and dance, but only things she was good at. If she wasn't immediately good, she just never did it again. She did a marathon and it was terrible, and wondered "what could I suck at more than this?". Ragen planned to be "done" in November but unfortunately she "just wasn't able to get fast enough" and has one more year of training. She will definitely be finishing and getting the medal in November 2017.

Hosts laughs at "get the medal" and wonders why she does it if she hates it. As we know, Ragen is doing it because she hates it. She is "pretty ready to be done with it".

[10:28]

Host directs people to www.dancewithfats.org, asks Ragen how she came up with her "life liberty and the pursuit of happiness" slogan. Ragen corrects him (danceswithfat.org) and explains the "good fatty/bad fatty dichotomy", the hoops fat people need to jump through in society, etc.

[11:58]

Host relates the story of a fat person who said they "didn't want to live in a fat body" and "disrespect their body" and would "rather be healthy". Host asks Ragen "as a larger person" if it's hard to lose weight.

Ragen explains this person has clearly got a bunch of concepts muddled together. You can "respect and love your body" at any size, "fat and healthy are not opposites", and all research shows only a very very small percentage are able to maintain weight loss. Most people lose in the short term then gain back more than they lost. The most surprising thing to Ragen on her "journey through the research" is that there has never been a single study showing weight loss improves health, because so few people maintain weight it is impossible to conduct a study. All obesity science is based on the premise that looking thin is healthier, despite the fact there are unhealthy thin people. In any case it is all a great big conspiracy by the diet industry. Losing weight to reduce social stigma is the same as giving a bully your lunch money to stop beating you up. "The problem isn't my body, the problem is people say negative things about my body".

[14:50]

Host asks Ragen about fat shaming. A lot of people on his Facebook BBW communities are "big women" and he is mad when people steal their photos. Fat people are the brunt of the joke in movies.

"That's really really not ok". Ragen has had her head Photoshopped on a whale, and people in "various internet hate troll communities" make joke pictures of fat people.

[17:10]

Host mentions a disrespectful Trump quote about "400 lb person sitting behind a computer". Ragen is triggered by Trump and explains he is anti-fat in addition to racist etc. Calling someone fat in that context is "bigotry". "The definition of bigotry is making judgements about people based on unrelated characteristics".

Marilyn Wann quote: "The only two things you can tell from somebody's body size is what their body size and what your personal prejudices are about people that size."

[19:25]

Host asks Ragen about her "health coaching" and experiences when she does her "speeches to universities". Apparently when normal people give talks they charge a fee for a single talk, but Ragen charges a flat fee for "as many things as they want". Ragen "often" speaks to university health care providers about how to provide non-sizeist compassionate care to fat people who want "evidence-based care". Sometimes Ragen talks to the athletic staff about how to create a size acceptance environment. Sometimes she teaches dance classes. She has been "lucky to get a lot of chances".

[21:06]

Host apparently attended one of Ragen's "classes" at the University of Oregon with his wife. He complains about how people in Oregon expect you to be healthy and order salads, asks Ragen how she approached the student body to "think outside the box" that it's "ok to be overweight and still be healthy".

Ragen tells him it's ok to be fat and unhealthy as well. Apparently she asks people to examine their stereotypes about fat people, including their internalized stereotypes. Health is not an obligation, nobody owes anyone health. Health is not guaranteed: marathoners drop dead of heart attacks. Health isn't within our control. Ragen talks about how oppressed fat people are and that the stress of weight stigma may explain the health problems of obesity, compares it to to the stress of race stigma.

[25:30]

Host asks Ragen about people who describe themselves as "thick in the waist and cute in the face". Apparently that is ok as long as you say "and" rather than "but". If you say you are fat but beautiful it is a problem.

Ragen sees beauty as a "skill set". If you look at someone and don't perceive beauty, there is something wrong with you, because everyone is beautiful. Fat people don't owe anyone a certain standard of beauty, just like trans people don't own anyone a certain presentation. We live in a society where the only way we can feel good about ourselves is by putting other people down. "This person has a self-esteem problem and they're trying to make it my problem, and I don't want their body image issue for Christmas, I want a Wii or whatever." [so hip and with it!]

[29:15]

"Do you think that we as a society dress or act or go to school for certain things to validate who we are as people?"

Yes, "huge corporations and industries make billions of dollars by making us believe we'll never be enough unless we're something other than we we are" [so close to sixty billion dollar weight loss industry] Ragen has a problem with "flattering" clothes. The stereotype of beauty is "very thin and very white" and heavily Photoshopped, "literally impossible to attain".

Host talks about MLK's activism in 1953, compares it to Ragen's ideas of making a "paradigm shift to the establishment".

[33:20]

Host asks Ragen about Fat: The Owner's Manual, her ridiculously poorly-edited ebook she self-published in 2012. She apparently wrote it to tell people they have "options" like not hating their fat bodies, "pursue health without pursing weight loss", etc. There is "good research" that attempting to lose weight with fitness is worthless. People read blogs like Ragen's and have "a-ha moments" but lose them because they are bombarded with anti-fat material elsewhere, so they need a manual to cement the ideas.

[37:12]

Ragen uses humour to deal with negative stuff in her life. It's super important to be able to laugh, and the internet has been really amazing for that. She went to school in Texas in the 90s as a queer woman, and it wasn't easy to find a queer community in Texas, but the internet helped. The fat community is amazing in terms of bloggers and BBW communities.

Host is shocked to discover "queer" is an acceptable term. Ragen explains she is reclaiming the term and prefers to LGBTQ+ because of inclusivity, like she uses "fat". Host compares it to his use of the n-word. He "believes in god and Sodom and Gomorra" but his job as a Christian isn't to judge people for what they do in the bedroom. Goes off on a tangent about religion and homophobia with awkward interjections by Ragen for a while.

[44:57]

"Why is ok that a gay male that is an intellectual can get farther and more attention than a woman like yourself?" [maybe because he graduated from college?]

"Oppression happens intersectionally". A white guy who's gay may be listened to more than a black gay man, or a woman or a queer trans man. People with multiple marginalized identities are oppressed individually for each identity and at the intersection of them.

[46:20]

Host likes Orange is the New Black because of diversity and female cast. More about homosexuality, fat actresses on the show. Ragen initially loved OITNB, but wishes there were a diverse show not set in a prison. Also the writing staff are apparently all white and huge racists.

[48:45]

Host applauds people like Ragen who are "making a difference", because people are "listening to the movement". Everyone is created equal and equal under the laws, but "should fat people have their own laws, should they be protected classes?"

Ragen talks about "fat as a protected class" with the example of Jill Andrews who does the Body Positive Awards in Canada who is petitioning the government of Manitoba to make weight a protected class. Ragen starts comparing fat oppression to the legalization of gay marriage. "It's not just about Reddit trolls emailing us and saying 'fatties gonna fat'" or shame, bullying, and oppression. Fat people face systemic oppression. Trump just appointed a known fat shamer to a major committee position. Fat people don't receive equal medical treatment or "transportation".

It Starts With Food is a phenomenal book to start with just to understand how food affects us. Another one that covers autoimmunity is The Immune System Recovery Plan. Both of these books revolve around diet and not anxiety, but it is my firm belief that in order to find what is triggering the anxiety, you must work on other areas of your life first. If diet, exercise, and sleep do not subdue your symptoms, then keep searching. I’d be willing to bet if you tried the elimination diet, whether Whole30 or Dr Blum’s Recovery Plan, this will help you.

I’d love to hear about your progress. Please feel free to follow up. You’re so young!! You have so much potential!! Don’t let something like this control you. Initially, you might find yourself resistant to try new things, so it will take what I call ‘just making the decision’. This means that if you want to find peace with your health, you just have to decide to do it and push through whatever doubt (or anxiety) you might have.

It’s one thing to make the decision, so how do you stick with the decision you might be thinking? Especially when the stress really peaks. Three things.

1. Know the why. If you do not have a ‘why’ to what you do in life, regardless of what it is, there is no way you’ll stick with it. The why gives us guidance. It gives us dedication and strength. When part of you says who cares, the part that knows the why will say, I do. Really think about this. Take a few days and literally write down a mission statement for yourself. When the anxiety is really affecting you, go to wherever you have this hanging up and read it. Breathe! Deep breaths! If you have to, say, Progress, not Perfection! to remind yourself that it’s okay to feel the way you because you have a plan to get to a better place. This is merely a bump in the road, not a road block.
   
2. Once you have the why, make some goals. The rules about goals: they must be measurable, have a time of completion, and they must be assessed regularly to see if they are still effective.
   “I will work on being less stressed”. This is not a goal. It has none of the components of a goal. “This week, I will take 10 minutes each day to meditate before starting my day.” That is a proper goal. It’s measurable, it has an end date, and at the end of the week, you can measure its effectiveness. Write these goals down to make them real and tangible. Put them with your mission statement and at the end of each week, assess your progress. This might sound time consuming, but after a couple weeks, this new habit will take very little time.
   
3. Make the goals small! So many people who make goals want to go for the gold immediately. Perhaps the person wants to lose 50 lbs. so their goal is to lose fifty pounds, within 6 months, working out 6 times a week. That meets all the requirements of rule #2 technically, but if the person has never worked out or has no idea what diet they should be eating, what’s the likelihood of sticking to this goal? Instead, maybe some goals should be, pick up 3 different whole foods I have never ate before to cook with at the grocery this week. Boom. Small, obtainable, measurable, and can be assessed. Smaller goals also give us the chance to start getting some momentum. They build optimism and positivity, which, in and of itself, can work wonders for anxiety.
   
   For you, being anxiety free might be the ultimate goal, but to reach that, you will need to make smaller, more focused goals to reach that bigger one. You can do this. You might need to enlist the help of someone you trust. Find an accountability partner so when you do hit rock bottom (and that’s okay if you do!), you have someone to lean on who can help you stay on track with your goals.
   
   Again, feel free to reach out if you have more questions. Patience is going to be your friend here. However, just on elimination diets alone, people have made sweeping recoveries to all sorts of illnesses. I won’t go into the details but look at those books I suggested to see how food can truly affect us.
   
   Life is a journey. No one lives your life but you. Make it yours. Make it awesome!

Specs: 6'4"ish, 180-190lbs. I've been shooting for 100g of protein, 550-600g carbs, idk about calories.

Breakfast: I try and bake a loaf of sourdough bread once or twice a week, so usually toast of some kind, I try all sorts of stuff so it might be a straight white or raisin or 100% whole wheat. Lately I've been eating a lot of steel cut oats with raisins and dates, I usually make some rice milk (just toasted brown rice and water) first then make a big batch of oatmeal for a few days of breakfast. Pour over coffee in the morning too, I feel like my system is so dialed in to that exact amount of caffeine from one pour over that it's hard to switch up to something else.

Lunch: Usually some kind of leftovers transposed into something a little different, nothing specific. I'd like to try and start consistently making a big salad with brown rice and nuts, ect. instead of what I usually have been eating.

Dinner: Lots of pasta, I like to make it from scratch (eggs, flour, salt). I'll make a fairly big batch when I do, keeping some rolled out in big sheets to make lasagna and some cut into linguine or thinner, which i can freeze and portion out as needed. It takes a bit of time but the process is really relaxing and god damn if fresh pasta doesn't kick the shit out of the box stuff every time.

Snacks: Lots of bananas and whatever fresh citrus I can get my hands on, I try and cut out refined sugar while training and definitely crave something sweet every day as a result. I scored a bunch of fresh dates for cheap which is awesome cuz they are stacked with carbs. When ProBar Meal bars are on sale I snatch a bunch of them, if you haven't had em they're hands down the best granola bar type thing I've tried. Lots of beer :)

My general thoughts on nutrition are the typical things you hear, try and eat local fruit and vegetables that are in season and find a good sustainable place to get your meat from if you eat it. I really enjoyed reading this book which gives a kind of hard science breakdown to which vegetables and fruits are the most nutrient dense as well as an historic context as to how they became cultivated in their current form. There are some really interesting tidbits in there about how to best store and prepare your food to maximize the nutrients in them.

Although I would be inclined to agree with you that in general that is the case; I don't think that is true for all people. I've seen people's accounts before about how their vegetarian diet was actually giving them poor health. This is a book written by one of them. The synopsis is:

>"For 26 years John Nicholson was a vegetarian, following a seriously healthy diet that included no cholesterol or animal fats but plenty of brown rice and lentils. His diet defined him. It was the one thing that was definably, unshakeably him throughout half a century. However, for 26 years John Nicholson was ill - tormented year after year by apparently untreatable IBS. He was eating the healthiest diet known to mankind yet his digestive system was breaking down. His illness was affecting his life so badly that eventually he and his partner considered doing the unthinkable - eating meat. The results were spectacular. 24 hours after eating meat, he was better. After 48 hours he was totally well. All his symptoms had gone - the IBS, the headaches, the mid-afternoon tiredness, achy knees - the lot. Even his eyesight improved to the point he no longer needed to use reading glasses. Twelve months on, he feels like a new person. The Meat Fix details John Nicholson's remarkable transformation with the characteristic wit and humour that saw his We Ate All the Pies nominated for the 2010 William Hill Sports Book of the Year Award. It is the story of how eating meat again after 26 vegetarian years changed his life powerfully for the better, and his quest to understand why the supposedly healthy diet he had existed on was actually damaging him. He is not a scientist and this is not your standard diet book. Rather it is an explanation of how Nicholson discovered what works for him and why we should all look at nutritional advice through a clear lens, not the warped prism of what has become conventional dietary advice over the past three decades. This is a fascinating, surprising, often hilarious and shocking journey of discovery."

Keep the cheerios out of sight, and any other delicious carb snack. Offer him pieces of different cooked veg, cheese, meat or fruit. I am not the biggest fan of puree, but if he is willing to play with a spoon and put anything in his mouth its an easy way to boost nutrition. Consistency is key! Eventually he will be hungry enough to eat anything given to him. Children (especially that young) will not starve themselves. I personally like to make very tempting food that smells nice, often from baby cookbooks.

Bonus! : My favourite book on the topic Most libraries keep it in stock. Its an easy read, includes recipes and offers some insight into how we feed our kids.

Source: I am a nanny who has transitioned 10 kids onto sold food.

Can he ensure he's only eating brown rice instead of white rice and potatoes with the peels intact?

Theres a documentary on fruitarians who monoeat bananas for months on end, and they're not obese (not saying i think this is healthy or a smart idea for anyone). It really just comes down to fiber and calories.

My husband has this book and really enjoyed it to increase his muscle mass and reduce body fat.

https://www.amazon.com/Vegan-Bodybuilding-Fitness-Robert-Cheeke/dp/0984391606/

I'd also like to add, thanks for not trying to enforce your dietary beliefs on him, and instead trying to work with it. You sound like a great friend!

Edit to add: I can't really think of any sites aside from ones about athletes. Maybe try checking out https://www.nomeatathlete.com/

Hello. I've been yo-yoing between dieting and not for about 3 or so years now. I kept telling myself "200 will be my breaking point" meaning that I would have to force myself to get into shape, but I'm now at 230. I started counting calories about 6 months ago, lost 20 pounds, slipped with my diet, and gained it all back. I'm hoping that being accountable on this subreddit will help me keep on track.

Today was day 1. I use a planner to track the day-to-day, specifically this one http://www.amazon.com/gp/product/0963796836/ref=oh_aui_detailpage_o04_s01?ie=UTF8&psc=1. I try to maintain within the 1100-1300 calorie range and I go to the gym once a week. I just have this habit of doing an all or nothing approach, where I'm really good for a short period of time and then once I slip I cant bring myself to get motivated since I'm disappointed with temporarily failing.

My goals are to be back down 20 pounds by October and hopefully be close to 45 down in January. I would love to be more active and go t the gym at least 3-4 times a week. Hopefully this is the beginning of a permanent life change!

I mean I get it, people are stupid, and you can't stop them from funneling mcdonalds and soda into their gullets all day. I'm sure some have an idea, but doctors don't even know what to tell people to eat, they are only required to take like what, 3 hours of nutrition in order to get their degree? if that. If preventative medicine works, maybe that should be the focus. My dad had a quadruple bypass and the doctors never asked what or how he ate. I'm not saying all disease would be helped by eating clean, but IBS/gut issues, heart disease/stroke, diabetes, some cancers (prostate/colon/breast etc) certainly would be. Maybe all these mysterious autoimmune illnesses are based on common environmental factors and connected to diet, at least that's the premise of this woman (doctor) https://www.amazon.com/Immune-System-Recovery-Plan-Autoimmune/dp/1451694970

Anyways, I think we probably agree on most stuff, just get a little triggered about this topic sometimes, so my bad for that. I know you guys do the best you can, and in the end science/medicine figures it out, although sometime it might take a while. Cheers

It hurts me to hear you say something like that. Don't do the starving thing, forget about fad diets. The links below are all you need. I know it seems trite, but I literally read a 500 page book ([Deep Nutrition by Dr. Catherine Shanahan[(https://www.amazon.com/Deep-Nutrition-Your-Genes-Traditional/dp/1250113822)) and the 2 links below dispense with the fluff and just give you the action items that will get you healthy.

• Deep Nutrition Made Simple
  
  
• List of Good Fats and Oils versus Bad
  
  Hope it helps!
  
  PS> You don't look masculine and you're only slightly fat. Keep your head up - you look good and you will look better each day.
  
  Oh that reminds me. Up your vitamin D intake massively. It's a life changer. Read the comments here.

I would be very surprised if anybody thought that deep fried foods were healthy. If I recall correctly, steaming is one of the better methods for maintaining nutrient content. If you're at all interested, I recommend this article and getting this book from the library.

I don't actually, sorry. I usually make it in the evening and eat it for lunch the next day. If you wanted to make it last longer, don't massage in the dressing; keep it separate and then mix when you want to eat it. The torn up kale should keep just fine in the fridge for a few days.

Oh, and if you're interested in getting more vegetables in you, this recipe has been one of my favorite jar salads recently. You could even skip frying the tofu, and I'm sure it'll be great. I like it because of the amount of raw herbage, even though it does have some cooked ingredients.

Hey there. I've been getting migraines since I was 3, I'm 30 now. Two years ago I had a major change in frequency and type of migraine, I kept getting my old, occasional migraine, but on top of that was an almost daily migraine that started above my left eye and radiated out. I had that one for about a year, solid.

I believe you are not in the US, so I don't know if the same meds are available to you, but I'll tell you everything that I did.

I've taken Maxalt, but I am now mainly on Sumatriptan and Naratriptan. I can layer those if one alone doesn't work. If neither of those knock out a migraine, I can go to a nurse's clinic and get a shot of Toradol. My doc put me on a daily dose of Nortriptyline; at one point I was taking 40 mg of it. I experienced a lot of side effects from the Nortriptyline, but it worked at cutting the daily migraine down to a few times a week. I eventually weaned myself off of it because I couldn't handle the side effects any more.

I started changing everything in my life to see what else could be causing the migraines. I've been gluten free for a few years now (that's one of my triggers), so I cut down on caffeine and sugar, but I also switched over to a fresher diet. I try to minimize the amount of preservatives in my diet, especially avoiding deli meat. I started working out regularly and going to acupuncture, too.

All of this helped, to a point; I was still getting migraines without being able to find a cause. I started reading about the gut's connection to everything in the body, and I realized that a lot of my problems could be traced back to medical issues I experienced as an infant. I decided to get The Immune System Recovery Plan and talked to my GI and acupuncturist about following her diet. They both agreed it was worth a try. Definitely talk to a doc before trying any major changes. The point of this diet is to re-balance the bacteria in the gut and to help fix what is called "leaky gut." There are four diets to follow, and they can be overlapped. They focus on gut bacteria, adrenal stress, the liver, and leaky gut.

I'm nearing the end of the intensive part of the (combined) diet and I am feeling so much better. The past two weeks I have gotten one migraine each week, but they were fairly minor and went away easily with one medication. I am hoping that the migraines will reduce even more as my body continues to adjust.

Wow, sorry for the wall of text. I hope this helps.

>I battled hypoglycemia daily and the continuing weight gain even though I ate better than all of my peers and most of my elders.

I'm not sure what "eating better" meant to you, but the conditions you describe make me suspect you were not eating well at all. Here's a list outlining a good nutritious diet, with more information here.

In case you've not come across it yet, a book that you might find very helpful is by James L Wilson ND DC PhD, called Adrenal Fatigue: The 21st Century Syndrome. He claims on his website to have been the originator of the term "adrenal fatigue" in 1998.

Glad to hear you found a natural remedy - the best kind. Sprinkling ground kelp on your salads and whacking some in soups & stews is a great way of getting thyroid-supporting iodine as well. And avoid non-fermented iodine-inhibiting soy at all costs.

So I actually first heard about it following my favorite mixed martial artist Georges St. Pierre. He had / has ulcerative colitis and after reading about it some from him, I was interested. Then he went on the Joe Rogan podcast and spoke to him about it but what I took away was his doctor's name Dr. Jason Fung.

https://www.dietdoctor.com/authors/dr-jason-fung-m-d

Here's the video that started explaining things to me: https://youtu.be/v9Aw0P7GjHE?t=1

The video is kinda tough to get through but it really broke things down for me. The book he wrote is free if you download the audiobook on amazon. Otherwise it's only $10.

So these guys aren't even using it for weight loss, but are a) losing weight, and b) fixing their symptoms with health issues c) maintaining their super active lifestyles.

If you don't know who George St Pierre is, he was largely considered one of the biggest names in mixed martial arts and not only being good, but an all-time pound for pound great. So he's using it while training for fighting and saying it's not holding him back at all, but actually letting him train harder by managing his symptoms.

As far as this AMA, it basically falls back on the "eat 6 meals a day" to keep your metabolism going. People have been finding little by little that humans weren't really designed to eat 6 meals a day. Not only that but eating the typical "american" diet even when broken down to 6 smaller meals a day is just stunting the weight loss aspect. As Dr. Jason Fung puts it, each time you eat your insulin spikes. Smaller meals mean smaller spikes. Insulin is the most powerful hormone in the body in that your body won't burn fat while insulin is up. More meals means more spikes which means less of or smaller fat burning windows. Why IF works is that when you stretch that fasting period out, you're keeping your insulin low extending said fat burning period. As a nephrologist he also deals with patients with kidney disease and while he's not claiming IF is a miracle cure, he says he's seen definite improvements in his patients that have really stuck with their IF regiment. He's also a huge proponent of low carb diets. In that longer video I believe it was (the one I linked up top) he also mentions that cancer cells cannot gain energy through oxygen on it's own, it's through carbs and glucose that gives them energy and by basically cutting back on carbs or cutting them out almost completely (keto) one is likely to see great improvements in their treatments and their overall healthiness.

I won't pretend I'm a doctor by any means so don't take my word for it without doing your own research. I literally learned all of what I know through this doctor and listening to him talk online and beginning IF by myself. If fasting DOESN'T work for you, you're / they're either lying to yourself / themselves (ie cheating on it) or they have some other underlying crazy health complications that could prevent it from helping. Again, it's not a cure, but holy shit has it changed my life from not only weight loss but to energy gain and better blood panels etc that I took both before starting on IF and now. It sounds like bullshit, I totally get it, but give it an honest try for a week and cutting carbs down you'll see why it's no wonder we as a country (americans) have gotten so obese. There's carbs in like 90% of our foods when we as a species didn't have carbs until thousands of years into our existence.

ninja edit: I feel I should mention this really tied together when I watched a documentary on netflix called "The Magic Pill" in which they track several cultures, families, and children with different situations in their lives (and different diets) but the underlying factor being carbs and it shows how literally every single one of them improve after giving up carbs.

edited again for some clarity near the end.

Lol that's a good idea. Honestly as a guy with a lot of free time right now, it's something I could probably work on. I live in WI, lots of rednecks here I could bounce ideas off of lol.

It's not a recipe book, but there is a book written by a dude who grew up pretty rough on the streets in NYC, then became pretty well-known as the singer of a hardcore band called the Cro-Mags. He's been vegan for like 30 years and a serious triathlete and wrote Meat Is For Pussies, about how you don't have to be a pale scrawny sissy and that what you eat doesn't define manliness.

Anyway thanks for the ideas.

I read! a lot! my favorite blog is http://danceswithfat.wordpress.com but i also read books- i highly highly recommend lessons from the fatosphere by kate harding and marianne kirby. I've also read Fat!So? by Marilyn Wann, The obesity Myth by Paul Campos. Health at Every Size by Linda Bacon PhD, and I'm currently reading Fat The Owner's Manual by Ragen Chastain and Fat Sex by Rebecca Jane Weinstein.

I also write... I write for three body positive blogs- my own, fierce freethinking fatties, and axis of fat. So I writ eout my insecurities and my strengths and I try my best to get back on track.

The best information I have found is the "Harvard Medical School Guide to Healthy Eating." You can get it on Amazon for like $12. The only thing is that it is a little dated (from 2002). So check out the HMS website, which has a short overview of the book, but also talks about how advice on multivitamins has changed.

It is really, really good information. You can trust the source. And while I disagree with you that you can't trust the government, the book does tear apart the food guide pyramid pretty well.

Oh, also, this book helped me lose about 50 lbs and keep it off for about 4 years now. Good luck!

• French Kids Eat Everything (And Yours Can, Too)
  
• Karen Le Billon
  
• It's a book about getting your kids to appreciate and enjoy food. This approach may not appeal to everyone, and I'll admit I was hugely skeptical about it at first, but I agreed to let my wife lead us down this path and once again she was right. The book is very well explained, not just in what to do but why it's done that way. Oh, and our 5 and 2 yr olds do eat everything. Our 5yo was our largest problem going into it and every few days she exclaims "Guess what mom! i like <insert name of food here> now!!!" Spinach, tomatoes, blueberries, Gouda cheese, certain spicy foods... one by one she is conquering them. It's fantastic.
  
• Good for anyone that eats solid foods, even parents (yes, I've had to learn to eat things I didn't like)

Yep. Major public health organizations' opinion hasn't changed, but the food industries are paying to shout otherwise. And the bad thing is, some people are believing them.

Their source mentions Chowdhury, which I alluded to and which has been blasted by the medical community. I've linked to a criticism of that study already, but in case that commenter's credentials aren't enough, here's Walter Willet, chair of the Department of Nutrition at Harvard School of Public Health and his criticism of the study.

His opinion aligns with the Cochrane group study which the poster's source mentions. However, I believe the poster's source is greatly misusing the conclusions published.

Cochrane 2011 does not exonerate saturated fat; the evidence they show is that replacing saturated fat with unsaturated fats confers a benefit. That's clearly a form of cutting down on saturated fat! Cochrane failed to find just plain reduction to be beneficial, but the question becomes, what are people replacing saturated fat with? Refined starches and sugars, animal protein, or whole plant foods? If that's not controlled, you're going to have too much noise to find a meaningful conclusion. They found a subset of substitutions (unsaturated for saturated) that worked, but not just substituting anything and everything for saturated fat or fat as a whole. Because of course, there are other things that are harmful.

If you want my opinion on what to eat, follow the advice of Physician's Comittee for Responsible Medicine, Dr. Caldwell Esselstyn's programs proven to reverse heart disease, Dean Ornish's diet and lifestyle medicine, Nutritionfacts.org's and the book "How Not to Die", and other low fat plant-heavy programs like Dr. John McDougal, Dr. Michael Klaper, Dr. Garth Davis, etc.

Cornell nutritional biochemistry professor T. Colin Campbell has done a lot of work in this area, and I recommend his book "The China Study", which covered his work on the China-Oxford-Cornell project, his work in nutritional biochemistry, and the works of similar authors. The updated version addresses these new studies coming to light that are allegedly turning over medicine's opinion on saturated fat and cholesterol.

His big point is that doing reductive science by monkeying around with individual nutrients like saturated fat, cholesterol, fiber, or vitamin and mineral isolates is a misleading waste of time, and that a holistic approach that considers the sources of nutrition is more important. Saturated fat and cholesterol and fiber intake are merely indicators of the types of food people eat: animal-origin vs. plant-origin. Animal foods are full of saturated fat and are the only source of cholesterol, and likewise, whole plants are the exclusive source of fiber.

So, when a study observes a link between saturated fat intake and heart disease, they're actually finding a messy, indirect link between animal foods and heart disease. As another example, people with more fiber in the diet tend to have lower heart disease risk, but when you supplement people with fiber isolates, heart disease risk doesn't seem to go down. Well, the answer to that conundrum is that people who were observed to eat more fiber were eating more whole plants!

Modern observational nutritional studies can be even more misleading than older studies because we're able to engineer our food to have more or less of these things that were just functioning as indicators of the origin of the foods we're eating. Campbell criticizes the Harvard Nurse's health study as suffering from this problem. Their study population is universally heavily carnivorous, but some individuals choose to eat low-fat chicken and pork, low-fat milk, fiber supplements, etc. They never sample people who eat no animal products versus the meat-heavy standard american diet. So, they're unable to find links between saturated fat and CVD because the saturated fat isn't the problem: it's the meat! Compare that to China-Oxford-Cornell, which was able to show a difference because its sample was actually heterogeneous for the cause of the disease: it sampled dirt-poor people eating the cheapest things available, plants, and wealthier people increasing their animal food intake. There, the correlations are clear.

Animal products have more negative impacts to your health than positive. Not only do animal product cause inflammation but also cause cancer. Dr. T. Colin Campbell's book, The China Study concluded that animal protein, casein in this case proliferated cancer growth in all stages. Only plant proteins were found to decrease cancer cell growth. Of course doctors have been making correlation between animal products and coronary heart disease for years. This is due to the free fats from the saturated fats in animal products, which only exist in animal products. Animal products also contain no fiber, which is essential to digestive health. So no, there aren't many positive health impacts for animal products.

For many people, researching independent farmers is just not an economical or feasible choice. Most people are going to get conventionally raised animal products and vegetables. Unless you're heavily invested in the farming community, I doubt every farmer will fit into your checklist. What happens on farms, and what they say happens are not the same in many cases. Sure your checklist would be great in a perfect world, but it's really a drop in the bucket in terms of overall impact on the world. It takes about 1/6th of an acre to feed one vegan per year, ½ an acre to feed a vegetarian and 3 acres to feed a meat eater.

>Give their animals a better, statistically longer life and quicker, more painless death than anything they could hope for in the wild.

Only this part is needless. You can obtain every nutrient, mineral, and amino acid you need from a plant based diet. You can't humanely kill a being that doesn't want to die in the first place.

I started our debate with a question that you never answered. What is more important: your tastebuds, or an animal's life?

When you get in there and make an account, it will ask you to set your goals. Go ahead and let them walk you through there, and then when you are on the homepage, click goals, select custom, and you can set your macronutrients the way you need them for keto. You can also change what you track if you click on food, and then go to settings on the food page. I track fiber instead of sugar because it makes tracking net carbs easier.

I use MFP every day, but to be honest, I went onto Amazon and ordered a little food journal. I like it better because I can easily leaf through and put in notes about vitamins, how you were feeling etc.

>No, all validation is definitely NOT equal. What kind of malarkey is this?

Never said that, I said: validation from losers > no validation

>Leagues are a real thing. Not everyone, even with maximal and effective self improvement, can be top relationship or sex material. Genetics and time limits aren't fugazi.

There really isn't a fixed cap for self-improvement. It scales logarithmically with time, so it gets harder and harder and you feel like you're plateauing, but you're still improving. Also, even genetics can be changed with nutrition. Not to mention you can always save up some money for surgery in severe cases

>People are having casual sex with their approximate attractiveness matches in real life. I would look at "levels" of traits more than the "which traits."

Actually a good part of casual sex (maybe even the majority) is being had between mismatched people, SMV wise. There are too many encounters of ugly woman + decent looking dumpster-diving man, or beautiful woman + average-looking man with tight game.

>Oh, so you bullshitted your way into their pants? Who does that surprise? Enjoy having that on your conscience. People who are aware of this information or suspect it would consider you a piece of shit. You earned it well.

Well I'm not proud of it, which is why I no longer do that. But I sure as hell would rather be immoral and get laid than moral and stay incel. Also, you need experience before you can afford to be moral and still get laid (well, at least I needed)

Beyond personal opinion, I trust Walter Willett's take on the epidemiological evidence (summarized in good form here) that eggs are ok and actually pretty healthy. The Harvard Food Pyramid has them categorized with fish and poultry. YEAH SCIENCE!

People typically have massive weight loss the first few days but it will be less coming from keto. The massive drop is much of the weight you will gain back (digestive material, glycogen stores, water, etc).

The comforting part for me is that you can't screw up a fast. You are fasting or not. Your metabolism is increased the first ~4 days and it's directly eating body fat.

For reference: https://i.imgur.com/0u7ABIy.png (not sure what is going on with the massive drop this morning. I think I was dehydrated. I expect to see weight gain tomorrow.)

EDIT: If you do want to play with extended fasting I can't recommend this book and Dr. Fung enough: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/B01N9CQX29

It is. People always seem to think that because it's a veggie that it's healthy - some seem to think it's the 'perfect health food,' - but hardly. It's loaded with simple sugars and starches. That's like saying french fries are healthy for you. But some people think french fries are healthy only because oil is unhealthy, but not if you use a healthy oil, rich in poly and monounsaturated fats.

According to Willett, the dean of nutrition at Harvard Medical, in his book "Eat Drink and Be Healthy," he especially excludes potatoes from veggies on his version of food pyramid.

Also, if you read that book, you'll never trust the USDA ever again.

If you want to get off SSRI's, which is a great goal, you need to work on the things that might be causing your depression. I would start with physical health and then move to social and psychological things. I can't recommend Go wild enough, its an excellent primer on general health principles, and its written by a psychiatrist. Oh and also look into the Wim Hof method, those breathing exercises have been incredible for me. Just please don't listen to this guy, he seems to have some ideological motivation to just deny the possibility that people might be unhappy and psychiatry might be helping.

edit: just to add, there are many good reasons for why we can't measure neurotransmitters yet, none of which mean diagnoses are invalid and treatments unhelpful. While I wish the health system would go to the root of major problems (I'm writing a paper on the topic at this very moment), antidepressants (and other psychiatric medications) help a lot of people. They do have downsides of course, and getting off them, once you take care of your life, is a good idea in my opinion.

This is true. The part about liver being awesome for you -- our bodies are meant to consume whole-animals -- not just skinless, bloodless lumps of hypertrophied chicken breast...For some great reading on this tip, check out Go Wild. I thought it was great.

Taking some time off to heal sounds like a good plan. Your body might simply be wiped out from being stressed constantly. Check out Adrenal Fatigue and see if any of the suggested supplements/dietary changes might help you feel steadier.

I'd also suggest looking into alternative treatments for anxiety like exercise, meditation, yoga or other stress relief things. Hormones and blood sugar levels can also affect your anxiety levels. Good luck to you & happy healing. Keep us posted.

At lot of these points might be pretty obvious.

1. Speaking the medical language.
   

   It's great when you radio to me at 0300 because someone has got a “cut their face” but I don't know if that means he needs sutures, a shaving profile or a medical evacuation.
   

   
   

2. Be a tactical leader.
   

   You should be able to manipulate, at least, a fire team element. In today's asymmetrically world, a ground commander won't have 100% visibility of the battlefield. You should have the knowledge and know-how to direct those around you should you need defense and know what weapons systems they have, how effective they are and how to employ them to their full potential.
   

   
   

3. Have tactical flexibility.
   

   Don't be a speed bump on your unit's road to success. You're a really important control to minimizing risks in a lot of situations for leaders when they fill out their CRM.
   

   
   

   Various Medical Advice
   

   SOAP Notes: If you haven't written hundreds of them then you aren't any good at writing them. Also, nothing infuriates me more than when a junior medic dumps a patient off at my doorstep without a written or verbal hand off and I have to guess what treatments he received.
   

   
   

   Verbal hand-off: The mnemonic I use is VIETNAM. Vitals, injuries sustained, estimated blood loss, treatments given, name of patient, allergies, medications administered. There's plenty out there. Use what you like.
   

   
   

   Rapid Neruo Exam. Master this shit.
   

   
   

   Glasgow Coma Scale: The battlefield version of the rapid neuro exam.
   

   
   

   Rules of 10s, Parkland Burn Formula, etc. There are a bunch of these fluid resuscitation formulas floating around. Rule of 10s is easiest to remember. If you are doing long term fluid resuscitation, consult your PA.
   

   
   

   Sports Medicine. Simply knowing how to identify a sprain/strain over a more serious injury in the field saves everyone a lot of time. Taping ankles and shoulders will also make you a favorite, there are instructional videos on youtube.
   

   
   

   Dietary considerations. There's plenty of reading to be done here. Harvard has a good guide to dietary science. http://www.amazon.com/gp/product/B004INHD00

buy Dr Dean Ornish book

http://www.amazon.com/Ornishs-Program-Reversing-Heart-Disease/dp/0804110387

he has had great results reversing heart disease

"Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy."

you an also try adding one cup of unsalted walnuts to your diet 190 calories

If you enjoy music history, watch the whole video please, not just the part OP linked. It's pretty well-done and a fascinating look at a scene that few people really know about.

Also, if you want to see more about John Joseph specifically, watch this. Incidentally, he authored one of my favourite vegan books, Meat Is For Pussies

I'm a bodybuilder competitior, bikini class.


Yes, you have to eat a lot... but every bodybuilder needs to get a lot.

I bought Robert Cheeke's book and started reading it. He has sample meal plans in there for cutting, gaining and maintenance. Plus, it's a pretty good reference.

http://www.amazon.ca/Vegan-Bodybuilding-Fitness-Complete-Plant-Based/dp/0984391606


This book just came out, so you might be interested in that: http://www.lulu.com/shop/derek-tresize-and-marcella-torres/the-vegan-muscle-fitness-guide-to-bodybuilding-competitions/paperback/product-21777455.html


My boyfriend is naturally skinny and has a wicked fast metabolism. He has to eat 3000-4000 calories a day just to maintain his bodyweight. He does it. Lots of breads, coconut oil, soy milk and nuts.


It's not close to impossible. It's only close to impossible if you don't have the drive to attempt it or make it work for you.

Also, you should take into consideration that eating tons of animal proteins can be pretty hard on the body, especially milk if you're going lacto-ovo. Personally, I'd rather eat more calories in plant-based foods than deal with the issues surrounding milk and milk products.

Here are the three books Pres Clinton sent to the author after the author had a heart attack in 2010:

Dr. Dean Ornish's Program for Reversing Heart Disease

Prevent and Reverse Heart Disease
by Caldwell B. Esselstyn Jr.


The China Study
by T. Colin Campbell et al

You're not alone. Menstrual problems are extremely common in vegetarians, and so are mental health issues. There's plenty of stories similar to yours over at the WAPF, Let Them Eat Meat, and Beyond Vegetarianism. Personally, I gained a whopping 55lbs, developed B12 deficiency (despite taking 1000mcg of methylcobalamin per day), and ended up with a bunch of other nasty things. I'm proud to say that I've lost all of that weight plus seven pounds. (Who would've known a slice of bambi's mom could be so satisfying?)

So, a lot of people have clearly experienced health problems as a result of a vegn diet. Why does the ADA still insist that a "well-planned vegetarian diet" (a clear oxymoron) is healthy and even beneficial? [Seventh-Day Adventists and vegns have so much influence on the ADA to the point that it's rage-inducing.](http://letthemeatmeat.com/tagged/American-Dietetic-Association)

The Vegetarian Myth, The Mood Cure, The Meat Fix, The Ethical Butcher, The Whole Soy Story, and Defending Beef are all worth giving a read. Were you tested for B12, iron, zinc, Vitamin A, Vitamin D, magnesium, and/or iodine deficiency during your vegn years? If you quit recently, it's very likely that you're still deficient in some of these vitamins and will need to supplement for awhile. DHA and EPA are also very important due to how poorly ALA (such as that found in flaxseeds) converts to these essential nutrients.

I was vegan for nearly six years. No cheats. I always had my doubts about it, but getting to learn what other vegns look like was my last call. Just keep in mind that some lifelong meat-eaters will insist that a vegetarian diet is healthier. And some people are really mean.

There's a book we read for my teacher training called Dr. Dean Ornish's Program for Reversing Heart Disease that you might find interesting. It listed yoga as one of the components to not only prevent, but reverse existing heart disease.

http://www.amazon.com/Ornishs-Program-Reversing-Heart-Disease/dp/0804110387

While I appreciate the article, this one actually specifically says to avoid red meat, cold cuts, and to try to get most protein from plants (citing environmental and health concerns). It also says that most animal-sourced protein does contribute a lot of unhealthy fat to a diet.

"If you enjoy red meat, consider eating it in small amounts or only on special occasions. Processed meats, such as bacon, hot dogs, sausages, and cold cuts should be avoided."

Not trying to diss on your article, but it isn't a very good argument against vegan- or vegetarianism.

I can provide some peer-reviewed studies as to why a vegan diet is better, but analyzing environmental impacts of a carnivorous (especially red meat centered) diet is a good starting point. I'd try reading The China Study as well.

Just catching up with reading . . .
Good luck with adjusting your diet regarding tannins! That's very interesting info. If eliminating tannins doesn't work, perhaps you'd like to check out info on adrenal fatigue. It sounds as though that could be an issue too. Just a thought . . .
http://www.amazon.com/Adrenal-Fatigue-Century-Stress-Syndrome/dp/1890572152/ref=sr_1_3?ie=UTF8&qid=1464133745&sr=8-3&keywords=adrenal+fatigue

These two books are vital:


https://www.amazon.com/Adrenal-Fatigue-Century-Stress-Syndrome/dp/1890572152/ref=sr_1_1?ie=UTF8&qid=1538973282&sr=8-1&keywords=adrenal+fatigue+the+21st+century+stress+syndrome+by+james+wilson

​

https://www.amazon.com/Adrenal-Fatigue-Syndrome-Vitality-Clinically-ebook/dp/B013TH30OI/ref=sr_1_2?ie=UTF8&qid=1538973282&sr=8-2&keywords=adrenal+fatigue+the+21st+century+stress+syndrome+by+james+wilson

​

Buy them from your preferred retailer. I just linked Amazon because it was easiest. Dr. Lam's book is comprehensive. Dr. Wilson's book is shorter, but a very good start. If you can only get one right now, get Dr. Wilson's, because it'll get you started quicker. Dr. Lam's is very in depth, though, so I also consider it indispensible.

Except I doubt particle physics gets very much funding relative to other subjects which the government/industry has a much bigger interest in, like oh, I dunno, nutrition and agriculture for example.

"The thing to keep in mind about the USDA Pyramid is that it comes from the Department of Agriculture, the agency responsible for promoting American agriculture, not from the agencies established to monitor and protect our health." It's no wonder that dairy products and American-grown grains such as wheat and corn figure so prominently in the USDA's recommendations.

http://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0684863375

Agendas are everywhere. Not disclosing where funding comes from is a huge step backwards for science. Agendas can be both conscious and subconscious.

http://www.youtube.com/watch?v=0bG7EFhMw8w

> I recommend doing the exact opposite of everything the govt says you should do.

Haha, that's somewhat of a running joke at LewRockwell.com.

Rockwell's Law: Always believe the opposite of what state officials tell you, and the corollary, always do the opposite of what they advise you.

Your dietary advice does run inline with the advise given by Dr. Walter C. Willett the author of Eat Drink and Be Healthy he said he would take the food pyramid and flip it upside down. FYI - This book was co-developed by the Harvard School on Public Health.

not a huge fan of the title, seems pretty machismo, but John Joseph is a good dude and this book seems to fit your request.
Meat is for Pussies. http://www.amazon.com/Meat-Is-Pussies-How-To-Guide/dp/0062320327

Schitzo is perfectly treatable and there's no need to do drugs or spend on anything:

https://www.youtube.com/watch?v=gaY4m00wXpw

https://www.youtube.com/watch?v=Z7Kj2mQksaU

https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/B01N9CQX29/


You can get well, brother. Life doesn't have to be fucking trash haha.

i second this.

also, this book is excellent. here is a fantastic interview with its author.

edit: the book is being re-printed this summer, here is the pre-order at 10 bucks.

Perhaps start off with just making sure you're eating healthy to begin with before you concern yourself with how you feel about the food?

Thich Nat Hanh might be able to help you with this. Another one.

Based on the success of her previous book This will probably also be a HUGE hit.

I know I'm late to the party, but you might enjoy reading Savor.

Keto doesn't really abide by CICO (Calories In - Calories Out). It's all about hormones and insulin. When you restrict your body from relying on carbs (glucose) to burn for energy, it turns to fat and ketones instead. It lowers your blood sugar and provides very rapid weight loss.

> There is no miracle diet.

Honestly, the 'miracle diet' is no diet at all. Extended Water Fasting is amazing for weight loss and for your health. First of all, no, you don't constantly lose muscle when water fasting, you lose a small amount in the first few days but then it stays constant. Doing a bit of weight training will maintain your muscle no problem.

Water fasting will also make your body go through 'autophagy', which is where any bad or damaged cells will be replaced with healthy new cells. This can even help treat certain ailments.

Scientists and doctors are starting to recommend that everyone does at least a 72 hour water fast once per year to be healthier.

The human body is designed to go through periods of fasting due to the fact that early humans had to hunt for food and could often go days or weeks without sustenance. There are also a lot of people who do extended fasting for religious reasons.

Personally, I do 3 to 7 day fasts with one or two days of feeding in between (keto food only to stay in ketosis).

You'll probably brush this off as you seem set in your ways, but if you would like more info head to /r/fasting, or check out these books by Dr. Jason Fung: The Obesity Code and The Complete Guide to Fasting.

if you really investing in your health & diet, read 'the china study' to learn what dairy (specifically protein casein) does to you https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568/ref=sr_1_1ie=UTF8&qid=1484641847&sr=8-1&keywords=the+china+study
also, might want to try any number of veg 'milk' like almond, coconut. find the one you like and go for it!

Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating might be what you're looking for! Written for regular people and just science-y enough.

My research goes back many years. A lot of my research has shown me proven results because I’ve done my own experimenting. I’ve gone through huge eating and dietary changes over the past 15 years. I also read a lot of books on these topics as well as follow many people on social media who have profound research done of their own.

https://www.amazon.com/Eating-Animals-Jonathan-Safran-Foer/dp/0316069884

https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568

https://www.naturespath.com/en-us/blog/eating-animal-products-making-us-sick/

https://blondevsbooks.com/14-books-that-will-make-you-think-twice-about-eating-meat/amp/

https://instagram.com/alkalinehumanism?igshid=k8850d755uy5

https://instagram.com/the_raw_herbalist?igshid=17qe82edk1f6l

https://instagram.com/alkaline_vegan_news?igshid=1o9559eqvsgts

https://instagram.com/fruitifytheworld?igshid=1lsvu5nbt79ii

http://www.amazon.com/Primal-Body-Mind-Beyond-Health/dp/1594774137/ref=sr_1_1?ie=UTF8&qid=1321731048&sr=8-1

Read Primal Mind, Primal Body. It is a very good book. It discusses how food can have an effect on your mind as well as your body.

http://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0684863375

I'd say this is the best

Edit: fixed link

Pen and paper route is fine! I really liked dietminder

I really enjoyed this book.

I read a book on this a couple years ago. It's much worse than "the last 50 years". If you look at the history of our produce, very few veggies are anything close to their original forms. They have been progressively selected for size, yield, and sugar content. Meanwhile, nutrient content has taken a nose dive. The best choice is to do your research and grow the wilder varieties. Also foraging.

"Eat Drink and Be Healthy" by Dr. Walter Willet is a very straightforward, concise, and easy-to-read book that's also based on solid science: http://www.amazon.com/gp/product/B004INHD00?btkr=1

The M.A.X. Muscle Plan by Brad Schoenfeld.

Edit: A good exercise plan is not much without a good diet. So, for the diet, follow The Lean Muscle Diet by Alan Aragon. (It has an exercise plan, too. But, ignore that in favor of The M.A.X. Muscle Plan.)

Apparently it's like that with a lot of fruits and veggies like tomatoes.

I'm reading this book right now and it's really good.

Eating on the Wild Side: The Missing Link to Optimum Health https://www.amazon.com/dp/0316227935/ref=cm_sw_r_cp_api_qotrxbAH1X1PG

TLDR: Most of the fruits and vegetables that hunter gatherers collected were higher in nutrients and antioxidants. They were also often more bitter and smaller. We accidentally bred out a lot of nutrition by trying to make things sweeter, paler, more uniform, bigger, and more stable to transport. I could probably do 5 TIL's from this book. Great info!

Ooo - has she read The China Study? I literally keep a pot of the vegetable soup going all winter at my house and pretty much eat it every day. https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568/

This book. (Or anything that fits on my book list. Used is great!)

Thank you Santa!

This is a book that was really helpful for me: <http://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702>

i really like this food journal

of course you could go for this dvd/bluray

maybe a pedometer?

I highly recommend "Eat Drink and Be Healthy", which is as objective as it can be, from noted Harvard nutritionists. Below is an affiliate link.
http://www.amazon.com/gp/product/B004INHD00/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004INHD00&linkCode=as2&tag=praymeetpodc-20&linkId=4LX7C3NT3FETIMKJ

Heard this dude talking on the radio earlier this week ... interesting ...

This might not seem to fit given the title, but depression/anxiety/general malaise are symptoms of adrenal fatigue. Anyway I found this book really helpful.
https://www.amazon.com/Adrenal-Fatigue-Century-Stress-Syndrome/dp/1890572152/ref=asap_bc?ie=UTF8

Have you read this book by Robert Cheeke? I'm sure he has some ideas. The only vegan bodybuilder I have known personally ate about a tub of peanut butter every day.

Of course they are reporting me.... This is the problem with scientific research worship and complete lack of critical thinking outside of reading a study abstract and conclusion. There is a study conclusion that can be misinterpreted or weaponized for LITERALLY any nutritional position, be it high fiber, low fiber, high fat, low fat, etc etc etc. We've been completely inundated with bad research and corruption from the food industry trying to sell their products, and people will cherry pick their confirmation bias to no end.

This place is full of plant based ideologues that think we should eat 100g a fiber a day based on controversial blue zone study interpretations, or garbage epidemiology, with absolutely 0 understanding of actual pathophysiological mechanisms or knowledge of evolutionary dietary history. They haven't read about any other culture like the Nords, Swiss, Gaelics, Eskimos, Indians, Polynesians, Maori, or any other African or Middle Eastern tribe that got 70-90% of their calories from animal foods with minimal fiber eaten through seasonal restrictions and lack of preservation methods, and thrived might I add.

The reason our brain grew so quickly is pretty obvious. We were apex carnivores that busted skulls and bones open and ate brains high in phospholipid forms of EPA and DHA, and marrow rich in growth factors and saturated fat. We also ate a lot of fish and red ruminant animal meat high in those same omega 3 fatty acids, along with a metric fuckton of fat soluble vitamins essential for cell differentiation, hormone production, and general growth. Then there are the nutrigenomic methylation factors that influenced our epigenetic expression and allowed for the better propagation of our species through more consistent DNA replication.


Here are a bunch of articles, books, and studies to satisfy subreddit rules so I don't get banned or my comments be deleted.

Books

http://gutenberg.net.au/ebooks02/0200251h.html

http://www.highsteaks.com/the-fat-of-the-land-not-by-bread-alone-vilhjalmur-stefansson.pdf

https://www.amazon.com/Primal-Body-Mind-Beyond-Health/dp/1594774137

Articles

https://www.sapiens.org/evolution/brain-evolution-fat/

https://www.sciencedaily.com/releases/2015/05/150525120451.htm

https://www.npr.org/2010/08/02/128849908/food-for-thought-meat-based-diet-made-us-smarter

https://www.livescience.com/24875-meat-human-brain.html

https://www.scientificamerican.com/article/fats-in-the-brain-may-help-explain-how-human-intelligence-evolved/

https://phys.org/news/2019-02-fat-human.html

https://www.futurity.org/brains-evolution-fat-1976792/

Studies

https://www.ncbi.nlm.nih.gov/books/NBK53561/

https://www.ncbi.nlm.nih.gov/pubmed/20329590

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728620/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/

https://www.ncbi.nlm.nih.gov/books/NBK53561/

Recommended books:

Deep Nutritions
https://www.amazon.com/Deep-Nutrition-Your-Genes-Traditional/dp/1250113822/ref=nodl_

The Fourfold Path to Healing
https://www.amazon.com/Fourfold-Path-Healing-Therapeutics-Meditation/dp/0967089794/ref=nodl_

Not directly related, but you'd probably be interested in Eating on the Wild Side. It's about finding the most nutritious fruits and vegetables in the supermarket, and goes into detail on the different harvesting methods that lower the nutritional content of each food type.

I like this book, it is not directly about emotional eating but more of a mindfulness approach to eating in general.

https://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702

Turns out that isn't her first book.

But I find it interesting that this one is priced such that no one who isn't already delusional will buy it.

These guys need to talk to John Joseph: http://www.amazon.com/Meat-Pussies-How-Guide-Dudes/dp/0062320327

Primal Body, Primal Mind. Beyond the Paleo Diet for Total Health and a longer Life

here's the book

http://www.amazon.ca/Adrenal-Fatigue-Century-Stress-Syndrome/dp/1890572152

Here this is what I use:

https://www.amazon.com/DIETMINDER-Personal-Fitness-Journal-Exercise/dp/0963796836

Check out the book savour by thich nhat hanh

https://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702

Read this Testimonial please:

https://drpompa.com/additional-resources/health-tips/recovery-systemic-scleroderma-dales-story

Watch this:

https://youtu.be/tAVroHA-ieA

You need to buy this book (check the reviews):

https://www.amazon.com/gp/aw/d/1451694970/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8

I see. One trick to regain the flavor of simple things is slowness. Chewing with curiosity, very slowly, trying to concentrate on how flavor change in your mouth with time. One hardcore advice is this

Your constant need to be eating might by psychological -- maybe you're doing other things while eating and thus not truly savoring and tasting the food. Check out these 2 books, they might have some answers for you:

1. Intuitive Eating
   
   
2. Savor

Lots of good advice here. Also lots of bad advice here.

Read this: https://www.amazon.com/Deep-Nutrition-Your-Genes-Traditional/dp/1250113822

https://www.amazon.com/gp/aw/d/1941631568/ref=dp_ob_neva_mobile

Also, how do you know you won't be healthier on a whole food plant-based diet without trying it for a few months? What if your stubbornness is limiting you from feeling even healthier than you do now?

400% chance of cancer increase if you consume meat and dairy.
It's science: https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568

Also, the Animal Agriculture industry is the #1 Contributor to Change in Climate. – Stanford Law School --> https://journals.law.stanford.edu/stanford-environmental-law-journal-elj/blog/leading-cause-everything-one-industry-destroying-our-planet-and-our-ability-thrive-it

Y'all should be Vegans. Maybe you'd live longer.

If you want some decent books on nutrition/diet, these are of A+ quality. (some are more science in-depth than others). #5 and #7 are probably the most user friendly.

1. Girth Control by Alan Aragon
   
   
2. Should I Eat the Yolk? by Jamie Hale
   
   
3. Starve Mode by Leigh Peele
   
   
4. The Fat Loss Bible by Anthony Colpo
   
   
5. A Guide to Flexible Dieting by Lyle McDonald
   
   
6. Burn the Fat, Feed the Muscle by Tom Venuto
   
   
7. Mindless Eating by Brian Wansink
   
   There's also a book that i expect to be exceptional coming out in december written by Alan Aragon and Lou Schuler that should have some focus on the topic of how to approach eating after a "diet".

Checkout this: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/B01N9CQX29

Latest research and technologies can't tell the difference between organ fat and organ muscle. But the extremities experience no muscle loss so why would the organs?

OMG! That's like a scam website. Why don't you educate yourself and listen to some of Dr. Fung's video in youtube or buy Dr. Fung and Jimmy Moore's [book] (https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/B01N9CQX29/ref=sr_1_1?ie=UTF8&qid=1504794828&sr=8-1&keywords=dr.+fung). They present scientific evidence to dispute this nonsense easily. Also, visit the r/leangains sub