I.A.
Reminders
Steven Vandevelde

Notes on Health & Fitness

If you see something that isn’t quite right or you know something I could add to this list, please send me a message on Twitter.

Last update, December 2019.

Fasting

Insulin

Insulin is a hormone responsible for creating body fat. The more you have of it, the more body fat you’ll create, and vice versa. There are different factors that determine how fast your insulin rises, and how fast it lowers. Every time you eat, your insulin rises. But, depending on what you eat, it will rise more, or less. For example, sugar will rise your insulin the most. The best way to improve your insulin sensitivity is to fast frequently, and not eat too regularly (eg. two meals and no snacks). Also, the better your insulin sensitivity, the better you can use carbs as energy (as opposed to storing it as body fat).

How to break a fast

Diet

A good diet and fasting are the best ways to prevent disease.

In General

Carbohydrates

Sugar & Sweeteners 🚨

Fats

Ideally you should eat the full range of healthy fats, these are: saturated, monounsaturated and polyunsaturated. Avoid trans fats by all means. An easy way to eat this full healthy range is to eat various nuts. Make sure nuts are not roasted, those don’t have the healthy oils anymore. Fats should ideally be eaten with veggies, and never with sugar (or any other simple carbohydrate for that matter).

Saturated 🥥

Monounsaturated 🥑

Polyunsaturated 🐟

Omega 3 and 6, although omega 6 shouldn’t be eaten much because it causes inflammation.

Oils to avoid 🚨

Vitamins

Minerals

Improving Digestion

Gut microbiome

To maintain a healthy microbiome, you need a balance between prebiotics and probiotics, a lot of (soluble) fiber, foods with good epigenitics and a lot of diversity. Epigenitics basically means, eat animals that had healthy food.

Prebiotics & fiber

Probiotics

Very healthy all around

Additional info

Exercise

Additional info

Detailed info

Sleep

Additional info

Stress & Lifestyle

Managing

Wim Hof Method

  1. Breathe in more oxygen than you need.
  2. Breathe out without fully letting go.
  3. ↺ Repeat step one and two, 30-50 times.
  4. Exhale.
  5. Try holding breath for as long as possible.
  6. Breath in as much oxygen as possible.
  7. Hold breath again, for 30 seconds or so.
  8. ↺ Repeat

Allergies