Top 6 Anti-muscle loss Foods: six is the best. 1. Cottage Cheese (3:09 - 5:20): source of casein protein, slow release of amino acids for overnight muscle repair. Pairing: A teaspoon of honey to aid protein 2. Canned Tuna (5:21 - 8:03): leucine content, the “ignition key“ for protein Pairing: Olive oil, with oleic acid 3. Black Beans (8:04 - 11:10): Contain resistant starch that fosters gut health, indirectly reducing inflation. Pairing: Brown rice 4. Sardines (11:11 - 13:54): carnosine to buffer muscle acid and CoQ10 . Pairing: Fermented vegetables (kimchi/sauerkraut) to enhance CoQ10 bioavailability. 5. Firm Tofu (13:55 - 16:43): genistein, an isoflavone that can partially reactivate the mTOR pathway (the body's master control system for muscle growth). Pairing: Fresh ginger, as gingerol 6. Red Lentils (16:44 - 20:25): The top-ranked food due to high arginine (for blood flow/nutrient delivery) and spermidine (which triggers cellular autophagy or “housekeeping“). Pairing: Tahini to provide missing methionine,
Cranberries have most flavonoids. Apples good too.
Make in the morning, take 6x a day: Agugula, Spinach, Kale, Swiss Chard (all 1 handful), Beet grated (small), Flaxseed 2Tlspoon, Pomegranade seeds (2tblspoon), Beans or lentils, Lemon juice, Balsamic vinegar
Daily: 1. Chia seeds 2 Tblsp LDL -12% 2. Steel cut oats 2 bowl LDL -10% 3. Grind flaxseed 2 Tblsp LDL -10(??)% 4. Blue-Green Algae (=Spinulina) 1-4 g 15% 5. Red Grapefruit or bergamond LDL -20%
Salad 6 times a day: NO OIL, Greens, Vinegar, Lemon, can add mushroom. No oil because fat inhibits Nitric Oxide NO. Recipy: Steel cut oats, berries, chia, greens. Can add lentils, grapefruit. No nuts, no avocado, no coconut (no fat that is). Also: - 100 ml of pomegranate juice - 2-3 spoons of Natto - Bread: Only whole grain sourdough bread
Health of arteries: Try arteries and vein endothelial cells to stay in quiascent state: Switch from carbohydrate to fat methabolism. Protective Solutions: To support arterial health, the body benefits from acetate short-chain fat bypasses the CPT-1 protein (we need to improve CPT1 but it goes dow with inflammation) to enter the mitochondria directly and reduce oxidative stress. Practical Implementation: Increase your body's acetate production by consuming dietary fiber (legumes, leeks, artichokes, whole grains) AND vinegar-based AND fermented foods. These fibers are converted by gut bacteria into acetate, which then enters the bloodstream to support your endothelial cells.
Onion has 5% of Inulin, Garlic about 12%. Eat 200g onion per day to reach 10g of inulin. Do NOT do much more.
Kombucha, golden milk, kefir, prune juice, coconut water
Eat: weeks bananas oats. Blueberries pappers tomatoes. Salomon makrel Herink sardines
Eat: weeks bananas oats. Blueberries pappers tomatoes. Salomon makrel Herink sardines
legumes, tomatoes, mushrooms, cucumbers, cabbage, cauliflower. Also: carrots, radishes, spinach
Eat only boiled eggs (or poached) that do not oxide cholesterol; add fiber
0. Only plain steel-cut oats. 1. Soak before cooking. 2. Cook in water with a bit of salt. 3. Add milk at the end. 4. Do not over or undercook. 5. Add protein (yogurt).
