How I’m learning to optimise my energy levels.
YT titles:
This one diet will change the way that humans eat forever.
Power word “change”. Number “one” diet. Significance “forever”.
This one diet allows me to study 12 hours per day | No problem…
Relevant to my audience. Number use. Number one exclusive.
Since starting this diet, I’ve literally not run out of energy…
Before and after.
This new diet should have a cult surrounding it…
Controversial. “New”. Simple and hard-hitting.
Someone should build a cult around this diet…
Controversial. Intriguing.
I would sacrifice my life for this diet…
Controversial, power word perhaps, “sacrifice”. Intriguing.
If you don’t follow this diet, you’re killing yourself in 4 WAYS.
Scare the viewer. Power words “killing yourself”. Number and all caps word.
This one diet was the best thing that ever happened to me…
One. Best thing kind-of powerful. Intriguing.
HOW TO EAT FOR OPTIMAL ENERGY
HOW TO ALWAYS HAVE ENERGY FOR SEX, FOR LOVE AND FOR LIFE
HOW TO ALWAYS BE ENERGISED FOR THE DAY
HOW TO BE BETTER, AS A MAN, WOMAN OR OTHER :)
HOW TO EAT FOR MAXIMUM ENERGY
HOW TO STOP BEING FATIGUED BY SHIT FOOD
HOW TO EAT BETTER FOOD, EASILY AND ON A BUDGET.
HOW TO GET THE MOST OUT OF YOUR DAILY FOOD INTAKE.
THE X BEST FOODS FOR ENERGY AND READINESS FOR LIFE
THE X MOST NUTRIENT-DENSE FOODS TO EVER HAVE EXISTED
THESE FOODS WILL GIVE YOU ENERGY. WANNA EAT EM?
THESE X FOODS WILL GIVE YOU ENERGY ALL DAY F*CKEN LONG.
THESE FOODS GIVE ME EXTREME AMOUNTS OF ENERGY
I CAN WAKE UP AT 5AM EVERY MORNING BECAUSE OF THESE FOODS
THESE X FOODS GIVE ME THE ENERGY TO ALWAYS WAKE AT 5AM.
Index:
1) Intro
2)
3)
4)
5)
Hello, World!
Energy
Don’t eat too much, because people have been told that eating multiple big meals a day is good for weight loss, and for overall health.
Some of those studies were actually quite early, or had limitations.
Even with recent studies, some of which I’ll refer to, they conclude that frequency of meals was ASSOCIATED with certain things, while others actually looked at causation.
And most of them weren’t clear on what kind of portion-size a “meal” or even a “snack” was.
So to say the least, research is mixed.
But here’s some truth that can be made…
A study by e-SPEN, concludes that fewer, larger meals actually leaves people with lower, or more stable blood sugar levels, completely opposing the myth that frequent meals cause this.
This means that with fewer, larger meals, you won’t become fatigued after a blood-sugar crash, and you won’t have high-blood sugar to begin with if you eat the right foods.
High-blood sugar itself leaves you exhausted, because the body supposedly doesn’t process glucose as energy properly.
This can also lead to increased urination and therefore dehydration, which further fatigues you.
In reality, whether your blood sugar goes mad-high and then drops, completely depends on what you’re eating, so we’ll discuss the right (and the wrong) foods to be eating in like 2 mins.
Also, keep in mind that if you’re the kind of person who eats lots throughout the day, you might actually end up consuming more calories than you intend to.
Which is great for weight gain, but not weight loss like many people have claimed.
They say it helps boost metabolism.
This study by the American College of Nutrition says that larger meals are actually better for that.
PLUS, by the looks of these studies, whenever conclusions are made that “frequent meals are good”, they literally say that the best amount is 3 meals!
That sounds like 3 large meals to me…
And with that, another point is that constant eating means constant digestion.
With big meals of good food, there’s still frequent digestion, but it’s slow.
People think that their body needs more food than it does.
It just needs a couple of meals a day of quality food, with a diverse array of nutrients consumed.
Another point, is that a lot of the “healthy” food that people eat, as I’ll get to in the next minute, aren’t actually very whole-food rich.
In the modern world, there’s a lot of food, but often not a lot of it’s nutrient-dense.
Nutrient-density basically measures how much good stuff is in a food, in relation to how much bad stuff is in it.
People neglect the most important foods like egg, avocado, nuts and high quality meats when cooking at home, in preference of things that’re nice and sweet or salty.
Just know that not all food’s the same.
Hello, World!
Foods that’re good, and foods that’re bad.
Bad: Packets of oats that have funky flavours, because they have added sugar. Get oatmeal that looks like it’s from a good company, and even one that looks bland and boring. And, of course, if it says that it’s got minimal added sugar. Supposedly your best bet by far, is making overnight oats. So like half a cup of uncooked oats in a jar or container, with half as much milk or just to cover, add ya fruits or whatever, literally everything, mix that shit up and then leave in the fridge for just one night to eat the next morning. Or, put the other stuff in once you’re ready to eat, and then put the whole thing in the microwave if you want it hot.
Like this basic one from Australia.
Good: Eggs. Very nutrient-dense.
Bad: Most granola is high in multiple kinds of sugars, like white sugar, molasses, honey and corn syrup.
Good: Avocado. Up to 60% monounsaturated or healthy fats. Lots of essential nutrients. Promote the growth of good gut bacteria, reducing inflammation. And it’s an antioxidant, which means that avocado can reduce oxidative stress that damages the body with age.
Good: Seaweed stuff or supplements. We barely eat em in the west, which I’m gonna go ahead and associate with the fact that we often eat shitter than people in east countries. It must be good for you.
Bad: Gluten-free stuff, that’s actually still got refined flours, added sugars, and preservatives.
Good: Salmon, high in omega-3 and 6 essential fats, high in protein, lots of vitamins that reduce risk of various diseases, including heart disease.
Bad: Soy milk with added sweetener.
Bad: Any kind of bottled fruit-juice or smoothie-juice. They need preservatives to remain good in-store, if they don’t have added sugar. Preservatives often make things carcinogenic.
Good: Almond butter and peanut butter. Although, almond butter has more vitamins, minerals, and fiber. Also more healthy fats.
Hello, World!
Don’t eat 2-3h before bed, because it usually interferes with your body’s natural circadian rhythm, and can cause tummy discomfort, since the food won’t be fully digested.
Plus, sleep is for a variety of functions, which aren’t supposed to include digesting food. Alcohol before bed will also ruin your sleep, depending on who you are, or if you have more than 2 standard drinks worth. This is because it actually DOES make you fall asleep faster, or in other words, decrease sleep onset latency, which leads to suppression of REM sleep, where your body would be resting most effectively, and LEARNING.
Hello, World!
Do intermittent fasting if your doctor says that you’re allowed to, because a drop in blood insulin causes fat burning, waste is removed from the body, decreased risk of obesity, diabetes and cancer, the ability to battle the modern world… and is ultimately likely to better your body and brain’s overall functions and lead to increased longevity.
When I say battling the modern world, I mean that intermittent fasting can reduce inflammation in the gut wall and even oxidative stress, which often occurs with age. Now, when it comes to the weight loss-related benefits, fasting for long periods of time, like for a couple days in a row, can unfortunately lead to “adaptive thermogenesis” or starvation mode, and actually slow your metabolism down, which means you’ll naturally be burning less calories. Add this on top of the possibility that if you refuse any yummy food or just eat minimally enough, you might go into a bit of a binge-eating spree once you break the fast, you can actually put on weight, rather than lose it. So don’t be too aggressive with intermittent fasting, don’t do alternate-day fasting, and be generally careful if it’s gonna be a big change to what you usually do. Also ask ya doctor.
By intermittent fasting, you can learn to mindfully appreciate the food.
You’ve been told that treats are better, but your body feels better with real food.
So once you recondition yourself, you’ll find real food better.
But I’ll talk about mindfulness in the next couple of Days.
Hello, World!
That’s it!
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I dare you… to become a new person in 30 days.
Potential references:
2) Healthy oats.
3) Almond butter vs peanut butter.
4) Main meal frequency article.
