Thanks guys.
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The following will require a great deal of discipline and perseverance, but I have done this for many years and unlike most of my age cohort, I'm quite healthy and not even pre-diabetic.
Hit the gym or do some vigorous exercise 5 days a week. Aerobics and weight lifting. Start light, and gradually work your way up to longer aerobic exercises and greater weights. I row for aerobics, 20 minutes a day, and get my heart rate up for that prolonged, uninterrupted length of time. It improves heart function. Weight lifting improves bones, muscles, and joints... but again, start low and work up to heavier weights over time. Allow two days per week off to let your body recuperate.
Eat right -- start eating more salads, fish and meat are OK in moderation, and GREATLY reduce sugar intake (or eliminate it if possible) and processed foods. Shop around the perimeter of the store where produce and the more healthy foods are.
I haven't had any alcohol for 36 years now, and my life is incredibly better. Smoking is completely out, and I never did it.
In my experience, very very few people ever follow this advice, and it takes a lot of discipline to stick with it. But hey, we're just talking about living longer and healthier, so it's up to your friend.
My doctor tells me that I am his healthiest patient, especially considering my age. So this pays off.
Good advice. I think cutting out almost all sources of carbohydrates is called for. That means anything made with wheat, rice, etc. Cane sugar and corn syrup are out of the question. All natural ingredients only. No "diet soda" unless it is a specialty item made with stevia. A bit of fruit each day is probably okay but not very much. Base the diet on meat and salad.
and fat.
Right, don't even think about cutting the fat off the steak. Fat has some 2 1/2 times the energy of carbs without the insulin spike and blood sugar crash.
Some carbs are necessary for the body to function. As in all things, moderation is key.
I don't think most people are aware of the extreme carb load in foods like bread and pasta. Has there ever been an obese hunter-gatherer?
Bagels are the worst.
Actually look at the numbers and it's not as insanely loaded as a soda or piece of cake, especially when you take fiber into account. They also make a lot of reduced carb breads and bagels and such now.
Also hunter gathers had to walk everywhere and carry everything themselves so it's an inaccurate comparison, their TDEE was insane compared to modern people.
If you need carbs eat beans, bananas etc. Processed wheat like pasta\bread is the devil
I agree.
Not exogenous ones….the body will make its own if it needs to.
Yeah some brain functions require glucose and can't use ketones, your body will inefficiently make glucose from protein if need be
^ This - carbs.