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, November 2020.



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 long fast


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

In General


Sugar & Sweeteners 🚨


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 🚨



Improving Digestion

Gut microbiome

To maintain a healthy microbiome, you need a balance between prebiotics and probiotics, a lot of fiber, foods with good epigenitics and a lot of diversity. Epigenitics basically means, eat animals that had healthy food. Every plant has a different kind of fiber, and depending how you prepare it, it changes as well, so variety is key. The more different kinds of fiber you eat, the more diverse your microbiome becomes (and the more health benefits you get).

Prebiotics & fiber


Very healthy all around

Additional info


Additional info

Detailed info


Additional info

Stress & Lifestyle


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