Tag Archives: Keto diet

The power of protein

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I’ve listened to a few people like Dr. Peter Attia and Dr. Rhonda Patrick, who are both looking at the recommended daily allowance of protein (for healthy people) and questioning it. In this video they discuss, “The longevity benefits of proper protein intake and strength training.

I already start my mornings with a protein shake, but now I’m looking at ways to increase my protein even more. There are risks around eating things like too much red meat, and after watching ‘The Game Changers‘ on Netflix, I could see myself moving to a vegetarian diet at some point (not too soon, I just love animal meat too much).

But for now I’ll blend my intake of protein between meat and vegetables… and I’ll increase how much of it is part of my diet. I remember when I did 6 weeks of the Keto diet. My body loved it, but my social life didn’t. It’s too restrictive, but I do recall just how good I felt when I was consuming a lot more protein than I do now.

I also loved the book, ‘Younger Next year‘, and I’ve shared it and suggested it to more people than any other book in the last few years. The reality is that I may be 56, but I’m not done building muscle. I’m on a path where at least 5 days a week I will work a minimum of one muscle group to fatigue and remind my body that it’s not going down hill and degenerating. Instead, I’m giving my body the message that it is still young and growing. And what I also need to do is give it enough protein to keep my body healthy… and that’s more protein than I currently eat.

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*I am not a doctor and I don’t play one on the internet.
This is my plan and please do your own research and
consult your own doctor about diet changes…
especially if you are not already healthy! 

New fitness goal

About 4 years ago I was the heaviest I’ve ever been. I did 3 months of the Ketogenic diet and lost 15lbs. I loved how I felt but I hated how antisocial the diet was. It is a lifestyle that’s hard to keep. I also started intermittent fasting and that did wonders for my mood. I used to get ‘hangry’, angry when I was hungry, but intermittent fasting seemed to change that and evened out my sugar levels and my mood.

I’ve been on a fantastic healthy living journey since I started my sticker chart at the start of 2019, (here’s a post and video after a year on this journey), and I’ve kept this up. But at the start of the school year I dropped a bit too much weight and actually ended up lighter than my university weight, despite working out 5-6 times a week. So I started drinking a protein shake in the morning and worrying less about fasting.

Now, 6 months later, I’ve gained about 5-6 healthy pounds back, but considering how hard I’ve been pushing myself, I should have gained more muscle mass by now. So I’m going to change a few things.

My plan:

1. Eat more and more often.

2. Two protein shakes a day.

3. Add creatine monohydrate and BCAA supplements.

4. Train with a focus on strength and pushing my muscles to fatigue… but also giving different muscle groups more rest between workouts

5. Stretch more and make sure I maintain (and hopefully improve) flexibility.

6. Drink more water.

My goal: Gain 7-10 pounds in the next 6-8 weeks, then reduce my food intake and go back to lighter weights with higher reps, and probably lose 2-4 pounds. I hope plan to end up at least 5 pounds heavier than I am now.

That might seem like a lot of work for 5 pounds, but it will be 5 pounds that I want and that I know that I can keep on. I was the same body weight, give or take just a couple pounds from about age 26 to my mid 40’s, if I got fit or unfit, the weight just shifted but didn’t change. It was only when I approached 50 that the unhealthy weight gain started.

I should mention that I’m also going back to the challenge I had with my brother-in-law. The goal was 60 push-ups and 30 pull-ups. I got to 60 push-ups (barely and not prettily) but I had to stop the pull-ups for a while. I have started back and last night I did 21. I want to hit 30 in the next 6 weeks as well.

So now I have set goals. I’ve made them public, and I’ve started on my path. I’m putting a reminder in my calendar for every Sunday to weigh myself, and a reality check reminder with a link to this post on May 18th. I believe that I’ll achieve my goals as long as I remember my age, and be smart about not pushing my body (and especially my back) too hard. On with the plan!