Body Type Test (Quiz) Results 820 – Body Type Two (BT2) Male (Man), Millennial (Generation Y)

84 thoughts on “Body Type Test (Quiz) Results 820 – Body Type Two (BT2) Male (Man), Millennial (Generation Y)”

1. Comment #3369

   Hi Navin:
   
   Thanks for your Fellow One Research Participant, The Four Body Types’ Free Body Type Quiz/Test Calculator submission.
   
   Please carefully review the above post.
   
   After reviewing your Body Type Quiz data and images it appears you are a Body Type Two with at least likely underdeveloped cervical 7, thoracic 4, thoracic 5, lumbar 1, lumbar 2, lumbar 3, lumbar 4, and lumbar 5 vertebrae. Your BT1 Classic Arch and Dimples do not look fully developed. Being a BT2 is supported by your statements, "If/when I put fat weight on my body, it is most likely that I will put the fat weight on in relation to: lower midriff/waist/hips, upper chest/pectoral/breast, inner upper arms/under arms, lower side trunk/love handles, face, as accurately as I can figure." and "After reviewing my body, I am experiencing and/or have experienced skinny fat including thin fat, cellulite, crepey skin, loose/saggy skin, and/or normal weight obesity, in general, relative to: inner/back lower leg/calves/shins, upper leg/inner thighs, upper leg/outer thighs, lower midriff/waist/hips, upper back, as far as I can tell." as well as "I feel back aches and pains in my body in relation to: cervical 7, thoracic 1, and it is directly relative to my Body Type Two (BT2)." Things are further supported by your moderate risk BMI.
   
   Please answer the following:
   
   Looking at the BT1 Dimples and Classic Arch here https://fellowone.com/fellow-one-research/the-four-body-types/
   
   A. On a scale of 1-10, 10 being 100% fully developed, how Developed are your Body Type One (BT1) Dimples?
   B. On a scale of 1-10, 10 being 100% fully developed, how Developed is your Body Type One (BT1) Classic Arch?
   
   All the years of your life, from 0-26, should be clearly represented in your answers. After double-checking the images here https://fellowone.com/fellow-one-research/the-four-body-types/
   
   C. What years of your life did you look like a Body Type One (BT1), if any?
   D. What years of your life did/have you looked like a Body Type Two (BT2)?
   E. What years of your life did you look like a Body Type Three (BT3), if any?
   F. What years of your life did you look like a Body Type Four (BT4), if any?
   
   G. On a scale of 1-10, 10 being 100% True, True or False? Every human body is born the same, with the same muscle mass and development, as per every Standard Science/Scientific Human Body Anatomy Book (BT1). Obesity is solely/only about poor diet, laziness/no exercise, and unhealthy lifestyle habits.
   
   H. On a scale of 1-10, 10 being 100% True, True or False? The spine/vertebrae (posture) & muscle/muscle mass are main, vital components in the scaffolding, structure, & metabolism of the human body as well as it’s balance, health, & appearance, no less, and directly affects body type (one of The Four Body Types).
   
   I. On a scale of 1-10, 10 being 100% True, True or False? Mainstream science is right, all any human being has to do to lose weight & look like a Standard Scientific Human Anatomy Book Body Type One (BT1) is reduce daily calorie intake & increase daily calorie burn.

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   • Comment #3374

     A. On a scale of 1-10, 10 being 100% fully developed, how Developed are your Body Type One (BT1) Dimples?
     - 1
     B. On a scale of 1-10, 10 being 100% fully developed, how Developed is your Body Type One (BT1) Classic Arch?
     - 1
     C. What years of your life did you look like a Body Type One (BT1), if any?
     - From ages 0-18
     D. What years of your life did/have you looked like a Body Type Two (BT2)?
     - From ages 19-26
     E. What years of your life did you look like a Body Type Three (BT3), if any?
     - None
     F. What years of your life did you look like a Body Type Four (BT4), if any?
     - None
     
     G. On a scale of 1-10, 10 being 100% True, True or False? Every human body is born the same, with the same muscle mass and development, as per every Standard Science/Scientific Human Body Anatomy Book (BT1). Obesity is solely/only about poor diet, laziness/no exercise, and unhealthy lifestyle habits.
     - 1
     
     H. On a scale of 1-10, 10 being 100% True, True or False? The spine/vertebrae (posture) & muscle/muscle mass are main, vital components in the scaffolding, structure, & metabolism of the human body as well as it’s balance, health, & appearance, no less, and directly affects body type (one of The Four Body Types).
     -10
     
     I. On a scale of 1-10, 10 being 100% True, True or False? Mainstream science is right, all any human being has to do to lose weight & look like a Standard Scientific Human Anatomy Book Body Type One (BT1) is reduce daily calorie intake & increase daily calorie burn.
     -4
     

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     • Comment #3376

       Thanks for the data input.

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2. Comment #3370

   1. On a scale of 1-10, 10 being Makes Real Logical And Reasonable Sense, how Logical And Reasonable would you say the Fellow One Research variables and data are, as you understand them now?
   
   2. As per #1, Why?
   

   3. What could be done better to help better explain and show the research data to date?

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   • Comment #3375

     1. On a scale of 1-10, 10 being Makes Real Logical And Reasonable Sense, how Logical And Reasonable would you say the Fellow One Research variables and data are, as you understand them now?
     - 10
     
     2. As per #1, Why?
     
- Different people need different approaches to reach their body goals. And the end result will vary based upon the body type of the person.
     
     3. What could be done better to help better explain and show the research data to date?
     - To show this data in a simplified manner and to create a generalized anatomical model for the body types to better identify and visualize for the everyday person.

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     • Comment #3377

       Thanks for the feedback.

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3. Comment #3402

   Comment Type: Lifestyle

   Lifestyle Type: General

   Stress Level: Very Low

   Subject: Update on Weight Loss Journey

   According to mainstream science and doctors, every human body is identical to the Standard/Normal Scientific Human Body Anatomy Book Body Type One (BT1) image, so long as you are safely within your scientifically/medically approved Body Mass Index (BMI) weight range. Without any licensed medical doctor diagnosed deformities, malformations, or specific underdevelopment, your body should look identical to Standard/Normal Scientific Human Body Anatomy Book Body Type One. The reason why most people don’t look like a BT1 is - along with diet, exercise, and lifestyle - attributed greatly to genetics including posture/vertebrae and muscles/muscle mass development, or lack thereof. Underdevelopments that have tendencies to lead to extra fat on one’s body.
   
   My journey in respect to this is to lose weight to reach my safe approved BMI to see if I (a current BT2) can look like a BT1. At present, I am 150 lbs with a sedentary lifestyle. My dietary intake has been mostly comprised of processed foods and sugary drinks. I normally exercise but at irregular intervals and intensities. This journey from 150 lbs to 125 lbs will be conducted with a Low Carb diet supplemented with 5 hours of resistance training and 2.5 hours of cardio training per week. At the end of this, I hope to achieve a body that is identical to a BT1, as mainstream science and doctors say my body already is once I lose the weight.
   
   
   

   

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   • Comment #3405

     Wishing you all the best on your weight loss journey.

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4. Comment #3444

   Comment Type: Diet

   Diet Type: Food Item

   Food Item (Product) Name: Peppers, Hot Carolina Reaper

   Ingredients: Carolina Reaper Peppers, Vinegar, Salt

   Product Manufacturer: Locally Sourced

   Calories: 11 Cal Per 100 Grams

   Type of Food: Processed Regular Whole Food

   Hi Gnosis!
   
   Having a diet is challenging particularly having food that sometimes lacks flavor. Common condiments (mayonnaise, ketchup, soy sauce, etc.) add unwanted calories to an otherwise healthy meal. I've read that hot sauces have little to no calories, I wonder if hot sauce could be a staple for meals just to add flavor to your healthy meal. Additionally, does capsaicin help in someone's weight loss journey?

   

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   • Comment #3457

     Hot peppers, whether in hot sauce or simply as a spice by themselves, are an excellent choice to add flavor to your meals as well as help temporarily with weight loss management and maintenance because they are low in calories and full of nutrients. However, do not expect your weight-loss results to be significant or readily noticeable; proper diet, exercise and lifestyle still very much matter.
     
     The Carolina Reaper pepper is one of the hottest chili peppers on the planet, scoring a scorching 2 million on the Scoville Scale, which is the official measurement of potency. Wearing gloves to handle the Carolina Reaper is highly recommended.
     
     Peppers like the Carolina Reaper contain capsaicin which is the chemical that causes your mouth to burn and eyes to water (and sting with direct eye contact). Capsaicin raises body temperature, which in turn causes your metabolism to burn through fat and calories at a temporarily increased rate. Capsaicin increases thermogenesis, the process by which the body turns calories into heat to use for fuel.
     
     As well, recent research from the University of California Los Angeles (UCLA) tested a compound found in peppers called dihydrocapsiate (DCT). "DCT caused an increase in calories burned after a test meal,'' said study author David Heber, MD, PhD, founding director of the UCLA Center for Human Nutrition. Although temporary and modest, the calorie burn boost was about 100 extra calories a day for a 110-pound woman and 200 extra calories for a 200-pound man, which also included a bit of extra fat burning.
     
     In terms of nutrients, Carolina Reaper peppers (1 pepper/45 grams) offer 18 calories, minimal protein and fat (no saturated), along with carbohydrates including a bit of fiber and natural sugar. Gram for gram, the Carolina Reaper has more Vitamin C than oranges and more Vitamin A than tomatoes. Other vitamins include Vitamin E and Vitamin K as well as the B Vitamins pyridoxine (B6), niacin (B3), and riboflavin (B2). They also afford small amounts of potassium, calcium, iron, and sodium.
     
     As for antioxidants, the Carolina Reaper contains lutein and zeaxanthin which are particularly known to assist with eye health, protecting your eyes from ultraviolet rays in sunlight, reducing the risk of cataracts and macular degeneration, as well as assisting with normal aging in general. Research studies have shown that a high level of both antioxidants in eye tissue is associated with better vision, especially in dim/low light or where glare is an issue. Moreover, the peppers are high in the antioxidant carotene. Carotene helps reduce levels of cholesterol and triglycerides in your blood.
     
     Researchers are working on identifying the hot pepper's ability to appeal to pain management, treating Type 2 diabetes, cardiovascular disease, inflammation, and cancer, no less. Finally, there is debate about whether eating too many Carolina Reaper peppers or other superhot chili peppers will kill you. It is possible to overdose on capsaicin. However, a person would need to eat more than 3 pounds of reapers to achieve overdose.
     

     

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5. Comment #3445

   Comment Type: Exercise

   Exercise Type: Resistance

   Resistance Type: Weightlifting/Weight-Training

   Duration: 1.0 hours

   Time of Day: Early Evening

   Intensity: Moderately Intense

   Hi Gnosis!
   
   I have finally put together an exercise routine that works for me and engaging at the same time. Weight lifting has always engaged me by its challenge of progressing up in terms of weight and the satisfaction of getting stronger each day. But I have always wondered, in terms of weight loss, should one lean towards more compound or more isolated routines?

   

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   • Comment #3462

     Muscle burns the most calories. The more properly built muscles/muscle mass your body has overall, the more efficient your metabolism and more effective your metabolic rate. Science currently recognizes that 10 pounds of resting/passive muscle burns fifty (50) calories per day whereas ten (10) pounds of fat burns only burns twenty (20) calories (and there is great debate as to how accurate this remains as one gains more fat weight). Thus, in general, the more muscle you build, the more calories you will burn in terms of your basal metabolic rate (BMR), no less.
     
     However, keep in mind that if you are building muscle using repetition exercises like weightlifting, as soon as you stop doing those repetitive exercises it is highly likely you will begin to lose that muscle you built. The older you get, the more this is true.
     
     The human body is always working against gravity. The reason why astronauts begin to lose muscle and bone mass so relatively quickly in zero gravity space is because there is no gravity forcing against the body making the body -- especially its muscles and bones -- work.
     
     The best way to build muscles/muscle mass for the long-term to help with weight maintenance, management, and loss or gain (muscles, as needed) is to use gravity to your favor. Isometrics (gravity) can help you do this. If you can find a solid way to use both weights/weightlifting along with isometrics, you will have a solid long-term solution to build and maintain muscle mass which will help you more readily maintain your metabolism and metabolic rate.

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6. Comment #3476

   Comment Type: Lifestyle

   Lifestyle Type: General

   Stress Level: Low

   Subject: Update on Weight Loss Journey

   So far, I have managed to lose 3 lbs seven days after I began this weight loss journey. I have adapted an exercise routine of cardio in the morning and weight training in the evening with rest days in the middle and the end of the week. Though visually, I do not notice a difference physically, I can tell that the efforts of this week has cause improvements in my body.
   
   I have adapted to the low carb diet, although I do see how the pandemic would limit the choices of food items one has access to. Eggs have been a staple on everyday meals as they are easy to prepare and are a good source of protein. Coffee has also been effective as my only breakfast items for the most part of the week.
   
   Consistency will be a key factor in the next few weeks as I try to continue the journey towards 125 lbs.
   
   
   

   

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   • Comment #3477

     Congrats on your progress to date.

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     • Comment #3481

       Thank you! Will continue on this.

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7. Comment #3502

   Comment Type: Diet

   Diet Type: General

   Subject: Cheat Day: Good or Bad?

   Hi Gnosis!
   
   Maintaining a strict diet is generally known to help reduce weight effectively. Low-carb, Keto, Calorie Deficits amongst others are designed to control food intake allowing the body to make use of stored resources to help reduce fat in the body. However, following these strictly requires discipline and control particularly in a day and age where processed fast foods are just a phone click away resulting one to "cheat" in their diet plans.
   
   Yet I've heard and read in different sources, cheat days are supposed to be beneficial towards one's weight loss journey. Is this really the case? If so, what would constitute a good cheat meal? And how often should these "cheat days" occur in one's diet plans?
   

   

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   • Comment #3504

     Yes, cheat days, used wisely, are beneficial. This is really true in almost any area of life, be it diet, exercise, or lifestyle choices. Taking a break and having a little time to wind down and blow off some steam, eat what you want outside of your restrictive weight loss diet, and just live life a little is the key to real long-term success. The old axiom is true, All work and no play makes Jack a dull boy. Balance/moderation is the goal.
     
     What constitutes a good cheat meal? Usually your favorite questionably healthy or unhealthy meal or food. Eat what you truly love to satisfy both your physical craving and your soul.
     
     How often is tricky, self-discipline and self-control are vital. The general cheat day(s) rule is, enough to feel like you have truly lived a little without falling off the wagon and back into bad habits. If you see/realize you are falling back into bad habits and losing control, pull back the reigns and get back on track. If you are concerned about your own ability to maintain real self-discipline and self-control, ask a trusted, responsible friend or family member to help - to be your wingman/woman.

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8. Comment #3506

   Comment Type: Lifestyle

   Lifestyle Type: Sleep

   Stress Level: Low

   Sleep Duration: 8.0

   Sleep Quality: Quality

   Dream: I Vaguely Remember Dreaming, But No Clear Details.

   Sleep/Wake Schedule: Not Too Early/Not Too Late

   Hi Gnosis!
   
   Ever since I started constantly working out, I have been reminded to get enough sleep into my routine. Though typically it varies from time to time i usually get 6-8 hours of rest on a daily basis. But life happens and you sometimes need to have a few extra hours to give to work or just life and that usually comes from the time allocated for sleep. I wonder, does that 6-8 hours of rest really need to be one continuous sleep or can one divide it into segments and still have the same result?

   

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   • Comment #3509

     It is true that some people can go with less sleep and function normally and be healthy overall. However, the scientific research to date is clear that for most adults 18 or over, between 7 and 9 hours of high-quality sleep is recommended and vital to overall long-term health. People who require more than 9 hours of sleep are advised to consult their doctor, as it can be an indicator of health unbalance.
     
     Conceding that sleep needs can indeed vary for specific people, on average, regularly sleeping more than 9 hours a night likely will do more harm than good. Current research shows that people who sleep longer than 9 hours have more calcium buildup in their heart arteries and less flexible leg arteries. Therefore, 7.5 to 9 hours of high-quality slumber each night is currently recommended to achieve peak health benefits. For the sleep-deprived, short naps during the day can help somewhat, but remember that quality deep sleep is where the body repairs, heals and regenerates itself.
     
     Proper room darkness (blocking out light, especially natural daylight) is crucial for quality sleep. For most people, the ideal room temperature for the best nightly deep sleep ranges between 65 to 72 degrees Fahrenheit. For the average person, higher or lower temperatures tend to make falling and staying asleep more challenging, which directly impacts sleep quality. Noise levels are another serious factor that must be taken into account. White noise machines and ear plugs can work wonders.
     
     There are two main stages of sleep, Non-REM sleep and REM sleep.
     
     ______________
     Non-REM Sleep
     ______________
     
     Non-REM sleep occurs in three (3) stages. You cycle through all three phases before reaching REM sleep. Stage One (1) starts with closing your eyes to begin sleeping and typically lasts for 5 to 10 minutes. In Stage Two (2) Non-REM sleep you fall into a light sleep at which time your heart rate slows and your body temperature decreases. This usually spans 10 to 25 minutes as your body prepares for deep sleep.
     
     As your body enters Stage Three (3) deep sleep, it is harder to wake you up during this phase (if someone did wake you up, you would feel disoriented for a few minutes). It is during this deep stage of NREM sleep that the body regenerates, repairs and regrows tissues, builds bone and muscle, and strengthens the immune system, no less. Further benefits of regular, high quality deep sleep include reduced stress, increased heart and brain health, proper metabolism maintenance (including blood sugar/glucose regulation to help with diabetes, no less), enhanced immunity, and decreased inflammation as well as improved energy levels, mood, concentration, productivity, balance (postural stability), performance (including athletes), and memory.
     
     REM (rapid eye movement) sleep, also known as ‘paradoxical sleep' or 'desynchronized sleep' due to the physiological similarities to a person’s waking states; involves low-voltage, rapid, desynchronized brainwaves. REM sleep generally happens about 90 minutes after you fall asleep. The first REM period lasts roughly 10 minutes. Each REM stage gets longer with the final phase lasting up to one hour. While in REM sleep, your heart rate and breathing quicken, your brain is more active, and intense dreams are common.
     
     ______________
     REM Sleep
     ______________
     
     REM sleep is important because it stimulates the areas of the brain that help with learning and is associated with increased production of proteins. Moreover, it is interesting to note that during REM sleep the skeletal muscles along with all voluntary muscles, except the eye muscles, are atonic, or without movement (act as if they are paralyzed). This is probably to protected us and others from injury from acting out our dreams.
     
     Poor quality sleep is associated with increased risk of inflammation (including Irritable bowel syndrome/IBS and Crohn’s), heart disease, stroke, obesity, diabetes (reduced insulin sensitivity), depression, decreased immunity (ability to fight off germs and disease), and a decline in mental, emotional, social, and physical well-being. Diet, exercise, and lifestyle matter.
     
     In terms of weight management and maintenance, including weight loss, research has shown that individuals who get proper highly-quality nightly sleep require fewer calories during the day due to more balance in daily appetite hormones (like ghrelin, the hormone that stimulates appetite, and leptin, the hormone that suppresses appetite) compared to their sleep-deprived counterparts. Studies have also shown that poor quality sleep directly correlates to higher body weight and weight gain. In fact, short sleep duration is known to be a strong obesity risk factor. Thus, if you want to lose weight, quality sleep is second to none.
     
     In terms of aging, tendencies are that as one ages they sleep for shorter durations, more lightly, and get less deep sleep in general. That being said, studies show you still need as much sleep as you did when you were younger. This loss of sleep as you age likely has quite a bit to do with diet, exercise, and lifestyle, including exposure to humanity’s highly stressful technological/digital world as well as to dangerous chemicals including industrial solvents and the like, pesticides, and other hazards agents found in normal day-to-day products. Finding a way to clean up how you live to maintain consistent, healthy sleep as you get older will help you age more gracefully.

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9. Comment #3550

   Comment Type: Diet

   Diet Type: Food Item

   Food Item (Product) Name: Coffee

   Ingredients: Coffee

   Product Manufacturer: Locally Sourced

   Calories: 0 To 1 (1 Cup, 8 Fluid Oz, 237 G)

   Type of Food: Minimally Processed Regular Whole Food

   Coffee has been my main breakfast item for the past two weeks. I drink one cup every morning and it gives me enough energy to start the day until lunch time arrives. Aside from having minimal calories, the caffeine is a good way to wake up for the day. Just how much coffee is a good amount for someone trying to lose weight? And is it also good to drink coffee before working out?

   

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   • Comment #3555

     The scientific data relative to coffee seems to regularly shift. Is coffee healthy? Does it help with weight loss?
     
     A recent research study in Singapore claims that 4 cups of coffee a day actually helped participants lose roughly 4% overall body fat. In the book “The Coffee Lover’s Diet” by Dr. Bob Arnot, the author claims that drinking a minimum of 3 cups (720 ml) of light-roast coffee (which is richer in polyphenol antioxidants) per day helps boost metabolism, burn more fat, block calorie absorption, and decrease appetite. The diet involves daily consumption of at least 3-cups (720-ml) of coffee — either caffeinated or decaffeinated — while avoiding sugar or cream. More up-to-date scientific research is certainly needed, but the evidence to date indicates that coffee has two potential benefits, decreasing appetite (thus reducing calorie intake) and increasing metabolism (enhancing calorie burn) including burning more fat (caffeine stimulates the nervous system, signaling fat cells to break down body fat).
     
     The fact is, nothing helps with proper, successful weight loss and management/maintenance more than a consistent, healthy, balanced diet, exercise, and lifestyle routine over the long run.
     
     Caffeine in coffee is the most commonly consumed psychoactive stimulant in the world. A single cup ranges from 30–300 mg. However, on average, a cup is around 90–100 mg.
     
     Caffeine is touted as an energy and mood booster, temporarily improving reaction time, vigilance, and general cognitive function. Heightened brain behavior occurs by blocking adenosine (inhibitory neurotransmitter hormone) which encourages brain activity by releasing other neurotransmitters like norepinephrine and dopamine. This in turn reduces tiredness and makes you feel more alert. So, yes, a cup of coffee before your daily workout can have positive effects. It is important to note that these effects are more short-term, particularly for regular (every day) coffee drinkers who eventually build up a tolerance, making the effects less powerful over time.
     
     Nutritionally, one 8-ounce (240-ml) cup of coffee offers multiple B Vitamins including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and folate (B9) along with the minerals manganese, potassium, phosphorus, and magnesium. It is very low in calories, averaging 0 to 1 per serving, while affording 0 g of carbs, 0 g fat, 0 mg cholesterol, and 0 g protein. A cup of Joe is also high in hydrocinnamic acids and polyphenols, among other powerful antioxidants and active substances. Antioxidants are known to effectively neutralize free radicals that cause oxidative stress which damages important molecules like proteins and DNA. They help achieve more graceful aging (including skin health) and may increase lifespan.
     
     Coffee is associated with reducing the risk of heart disease, stroke, liver disease (the liver is connected to the skin, eyes, hair, etc.), cancer (especially colon and liver), type 2 diabetes (positive effect on glucose production), Parkinson’s (neurodegenerative disease caused by the death of dopamine-generating neurons in the brain), Alzheimer’s (dementia), inflammation, depression, suicide, and disease in general. It is also thought to play nicely with good gut bacteria/flora.
     
     Coffee’s negative effects, especially when over consumed, can include addiction as well as increased: heart rate and blood pressure, insomnia, anxiety, nervousness and restlessness, bipolar disorder, breathing rate, bleeding disorder, osteoarthritis, osteoporosis, and epilepsy. People with pre-existing conditions like heart disease and diabetes should consult their doctor before consuming coffee.
     
     It is acidic, so for some people with weak or sensitive guts coffee may cause stomach upset, nausea and vomiting, diarrhea, possibly disrupt good gut bacteria/flora, and further irritate acid reflux, heartburn, gastric ulcers, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD/Crohn’s). As well, caution is recommended for women who are pregnant, breastfeeding, or trying to become pregnant. Moreover, intake of unfiltered coffee has been linked to an increase in bad LDL cholesterol levels.

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10. Comment #3551

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey Day 14

    Today is my 14th day in this weight loss journey. In my recent weigh-in, I am currently at 145 lbs and have lost 5 pounds so far. I have noticed that my back muscles have started to be defined and there is lesser fat in my midsection area. Diet and exercise have slowly become good habits, I find myself automatically preparing for each workout session with less prompting from alarms and digital reminders. Sleep has been a bit of a challenge lately as I am working on a new schedule to fit other activities but so far I have been able to clock in an average of 6 hours per day. Will continue on this journey and hopefully things will remain on track.
    
    

    

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11. Comment #3580

    Comment Type: Exercise

    Exercise Type: Cardio

    Cardio Type: Elliptical

    Duration: 0.50 hours

    Time of Day: Early Morning

    Total Step Count: 6000

    Intensity: Moderately Intense

    Hi Gnosis!
    
    A question has recently piqued my curiosity, how do step count and intensity relate to each other? I'm relatively new to having cardio as part of my exercise routine, recently I've opted to do cardio with an elliptical machine every morning to help me get warmed up to start the day.

    

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    • Comment #3588

      This is a tricky question. The science to date regarding steps compared to intensity is not clear. The debate about High-Intensity Interval Training (HIIT) versus moderate-intensity, steady-state cardio exercise workouts continues.
      
      Intensity is all about getting your heart rate up consistently for a certain period of time. Currently, moderate-intensity, steady-state cardio exercise is considered the gold standard over the long run. But, especially in the shorter term, High-Intensity Interval Training (HIIT) does have its benefits as well.
      
      Intensity is measured by heart rate. Heart rate zones are currently loosely categorized by the Lower-Intensity Zone which is 50% to 60% of your max heart rate. You are generally able to sustain this zone the longest amount of time. However, in this zone 85% of the calories you burn are fat but you are burning fewer calories overall than you would if you were exercising at a higher intensity. The Temperate Zone is 60% to 70% of your max heart rate where roughly 65% of the calories you burn are fat. The Aerobic Zone is 70% to 80% of your max heart rate. In this zone about 45% of the calories you burn are fat but you are burning a higher number of overall calories compared to the other heart rate zones. You can generally sustain this zone the shortest amount of time. HIIT is 80% max heart rate or more.
      
      Moderate intensity, steady-state cardio exercise is presently defined as 60% to 75% of your maximum heart rate. When you reach 60% to 75% it is considered the “Goldilocks Zone” because the intensity is moderate and steady — not too hard or too light — and just right. This “Goldilocks Zone” can be achieved through many different forms of exercise, including walking, hiking, elliptical, treadmill, step machine, rowing machine, biking, sports, etc. On average, to reach this right moderate-intensity, steady-state zone to actually increase metabolic rate to successfully, regularly burn more daily calories you would need to do such cardio exercise 5-7x per week at no less than 45 minutes per day.
      
      HIIT is characterized by reaching 80% to 95% of your maximum heart rate. It generally involves pushing your body well out of its comfort zone for anywhere from five seconds to eight minutes, depending on the workout you're doing. One of the best-known benefits of HIIT is the post-exercise oxygen consumption (EPOC) afterburn. In other words, the harder your workout the more calories you will burn for an hour or more after your workout.
      
      Whether you choose moderate-intensity, steady-state cardio exercise or HIIT exercise, or both, depends on your ultimate goals, determination, and volition. It is important to note that walking is the easiest, most convenient form of exercise if done right as it can be done anywhere with a good pair of walking shoes. You can even include more technical arm and body movements along with proper weight(s) while walking to increase your overall exercise efficiency and effectiveness.
      
      How many steps you take during either your moderate-intensity, steady-state cardio exercise or your HIIT exercise depends on how long you do the exercise. Thus, steps are really relative to the duration and intensity of the exercise you choose.
      
      All that being said, recent scientific research indicates that, in relation to the overall risk of death, the total number of steps per day is more important than intensity. The general consensus, at present, is that 4,000 or fewer steps a day are considered a low level of physical activity. A recommended goal of 10,000 steps a day is commonly cited, but recent studies have shown that fewer than 10,000 steps daily still offer health benefits. Compared with people who took 4,000 steps a day, those who took 8,000 steps a day had a 50% lower risk of dying, whereas people who took 12,000 steps a day had a 65% lower risk of dying than people who took only 4,000 steps. Although the findings are far from conclusive and certainly need further research, they are consistent with current recommendations that adults should move more (take more steps) and sit less throughout the day.

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12. Comment #3579

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Tilapia (Fish)

    Ingredients: Tilapia

    Product Manufacturer: Locally Sourced

    Calories: 128 (1 Fillet, 3.5 Ounces/100 Grams)

    Type of Food: Regular, Whole Food

    Hi Gnosis!
    
    Fish, especially Tilapia and Bangus (Milkfish), is a favored source of protein in my area since they are abundant and relatively easier to procure. With many species and many ways to prepare each, one really can't go wrong adding this into their meal plan. I wonder, is Tilapia beneficial to a weight loss diet? And what would be the best way to prepare it without going over one's daily calorie limits?

    

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    • Comment #3604

      Tilapia is an affordable, versatile, palatable (not too fishy) fish that has become very popular world-wide. Although mostly farmed-raised in fisheries spanning the world in more than 135 countries, tilapia is a freshwater fish native to the Middle East and Africa and a member of the cichlid family. With over 100 species of white fish that are considered tilapia, the three main species — Nile or Black, Mozambique or Red, and Blue tilapia — can be wild-caught in their natural habitat including shallow streams, ponds, rivers, and lakes.
      
      The Mozambique tilapia is a favored choice to farm due to the fact that it is robust enough to live in freshwater as well as saltwater or brackish water (somewhat salty, more so than freshwater). They can withstand 120% water salinity, reproduce at saline waters of 49% and their fry (young) can survive at 69% water salinity. Moreover, Mozambique tilapia will tolerate low water conditions for extended periods while yielding high-quality meat and mild-tasting fillets. 
      
      Tilapia is popular for farming because it does not mind being crowded, grows quickly, and consumes a cheap vegetarian diet, all of which translates to a relatively inexpensive product compared to other types of seafood. When farm-raised tilapia is done in good, safe conditions, all is well. However, consumers are advised to avoid tilapia sourced from China, no less, as there is reliable scientific evidence that illegal substances are used In conjunction with rampant poor sustainability practices. Chinese practices such as:
      
      *use of antibiotics and antimicrobials
      *feeding the fish livestock animal feces which leads to bacteria like Salmonella, increasing the risk of food-borne diseases.
      *exposing the fish to harmful, banned, toxic chemicals including veterinary drug residues and unsafe additives
      
      For the discerning shopper, the best sources of sustainably farmed tilapia are from the United States, Canada, the Netherlands, Ecuador, or Peru. The United States FDA lists sustainably-farmed tilapia as a safe choice, especially for pregnant or breast-feeding women and children over the age of 2 years due to its low mercury and contaminant content. Although very hard to find, wild-caught tilapia are preferable to farmed fish. That being said, the vast majority of tilapia available to consumers is farmed.
      
      It is also important to note that a controversial, inaccurate study published in July 2008 reported that "tilapia is not a good choice" for people with inflammatory diseases such as heart disease. The controversial report went on to claim that the inflammatory potential of hamburger or pork bacon is lower than the average serving of farmed tilapia. The panic and bad press that ensued led scientific community health professionals to sign an open letter defending the fish as healthy, including clarifying that replacing tilapia or catfish with bacon, hamburgers or doughnuts is unequivocally not recommended.
      
      In terms of nutritional content, tilapia is an excellent source of high-quality, lean protein. A 3.5 ounce (100 grams) fillet contains 128 calories, 26 grams of protein, 0 carbohydrates, and 3 grams of fat. The fish does contain the coveted anti-inflammatory omega-3 fatty acids, but in much lower quantities than wild-caught salmon (wild-caught salmon contains over 2,500 mg of omega-3s per 3.5-ounce, tilapia only contains 240 mg). Tilapia is high in omega-6 fatty acids, which is linked to an increased inflammatory response in the body and may cause issues for some people. Experts caution against eating tilapia if you are attempting to lower your risk of inflammatory diseases like heart disease.
      
      The fish contains an array of B Vitamins in varying amounts including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), methylcobalamin (B12) as well as minimal Vitamin E. Tilapia also contains a rich diversity of the minerals selenium, phosphorus, potassium, magnesium, iron, zinc, and copper.
      
      Baked tilapia is the best choice for consumption and weight loss as it is low in calories while being satiably filling due to its high protein content. Air frying is also another up-and-coming popular means of cooking tilapia in a healthy, low-calorie manner.

      

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13. Comment #3614

    Comment Type: Lifestyle

    Lifestyle Type: Sleep

    Stress Level: Moderate

    Sleep Duration: 6.0

    Sleep Quality: Questionable Quality

    Dream: I Remember My Dreams, They Were A Mix Of Positive And Negative.

    Sleep/Wake Schedule: Night Owl

    Hi Gnosis,
    
    Sleep is indeed really important for recovery and sustaining one's weight loss journey. However, as one navigates through the food diet, daily exercise and working schedule, having quality sleep does come as a challenge to some. Are there any natural or at the very least safe ways or items that would help one get a good night's rest?

    

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    • Comment #3620

      Wrangling your daily stress is paramount to getting consistent high-quality sleep and maintaining your overall health. Life is hard which makes it tough to keep stress, in all its forms, at a minimum. If you are dealing with personal issues, financial worries, family concerns or the like, keeping stress in check can be very difficult if not impossible. Which is why maintaining a healthy daily diet, exercise, and lifestyle routine is key to achieving long term quality sleep and health.
      
      Quality, deep sleep is where the body repairs, heals and regenerates. If you are not deep sleeping (slow wave), your body cannot truly repair, heal, and regenerate - rejuvenate.
      
      ____________
      Diet:
      ____________
      
      What you eat and when you eat it matters. Avoiding sugar, caffeine, fast/junk/processed foods, nicotine, alcohol and the like is highly recommended in general, but especially later in the day. Make sure your last meal is at least 4 hours before bed, but 5 or 6 hours is better. Choose healthy, lighter foods high in protein and fiber that are easy to digest.
      
      Choose against fatty, heavy foods at dinner. The heavier and more difficult the food is to digest, the more your body is forced to focus energy/resources on digestion while you sleep (or try to sleep) and less on actual sleeping. Say no to late-night snacks, especially the older you get. If you are still hungry after dinner, consider a meal with more protein and fiber. Drink clean water.
      
      Do not imbibe alcohol from roughly 6:00 pm on, this will vary from person to person. Alcohol consumption before bed has been linked to poor sleep quality (disrupting or preventing deep sleep) and duration. Try chamomile or passionflower tea. Drink more clean water.
      
      Melatonin, a hormone produced by the pineal gland (located in the middle of the brain) which functions in harmony with the rhythms of the sun, encourages regular, quality sleep. Melatonin production increases when the sun goes down, and decreases when the sun comes up.
      
      You can take melatonin supplements. Although most are generally safe and currently not known to be habit-forming, supplements can interfere with prescription medications and may cause side effects such as headache, nausea, drowsiness, and dizziness.
      
      A better option to help you improve your sleep quality is adding foods that are either rich in melatonin or encourage its production (magnesium, calcium, vitamin B6) to your diet, particularly at dinner. Foods like poultry, meat, cheese, yogurt, fish, nuts, and eggs contain the amino acid L-tryptophan can be a solid choice (lean, low fat is better at dinner). L-tryptophan is converted to 5-HTP in the brain, which is then converted to melatonin (as well as serotonin, a relaxing neurotransmitter).
      
      Tart cherry juice is one of the best-known sleep aids. Eggs are one of the best animal sources to help increase melatonin. Other melatonin food options include pineapple, bananas, oranges, goji berries, grapes, kiwi, corn, asparagus, tomatoes, pomegranate, olives, broccoli, cucumber, milk, salmon, tuna, halibut, cashews, pistachios, almonds, and walnuts (but nuts are probably too rich/heavy before bed).
      
      ____________
      Exercise
      ____________
      
      There is solid scientific evidence that indicates that proper, regular daily exercise helps improve sleep quality. Researchers know that moderate aerobic exercise increases the amount of deep sleep (slow wave), where the brain and body have a chance to rejuvenate. Data shows that exercise can also stabilize your mood, decompress the mind, and reduce stress.
      
      Moreover, proper exercise likely helps modulate the symbiotic relationships between melatonin, norepinephrine, and epinephrine, promoting increases in melatonin production and secretion. It also has positive effects on core temperature and heat loss, which directly affects sleep quality.
      
      ____________
      Lifestyle
      ____________
      
      Keeping to a regular sleep pattern/schedule that, for most people, consists of 7.5-9 hours of sleep is highly recommended at this time. Learn your bodies specific rhythms. Some people are early birds, going to bed early and rising early. Some are night owls, stying up late and sleeping in. Some or more accustom to not too early, not too late. Whichever you are, actually figuring it out and then successfully applying it to your daily life is the goal.

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14. Comment #3630

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight loss Journey Day 22

    So far I have lost a total of 8 pounds in the past 22 days staying true to the Low Carb diet plan and the 5 times a week work out plan. So far my fat deposits in the mid abdominal and upper abdominal area have been somewhat reduced and my inner upper arms and inner thighs have also experienced reduction in fats. This did start to show a bit of loose skin as is expected to happen. Cellulite in the skin did also start to show where the fatty areas are.
    
    However, improvements in the body cannot be denied. Improved physical strength and endurance are observed and general well-being has significantly improved. Continuing forwards in this journey, I aim to achieve the 125 lbs goal to see if that development would suit me as the current progress does.
    
    
    

    

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    • Comment #3631

      Congrats on your weight loss success so far. Really appreciate the detailed update including noticing the skinny fat/cellulite/loose skin. Look forward to your next update.

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15. Comment #3658

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Weightlifting/weight-training

    Duration: 1.0 hours

    Time of Day: Early Evening

    Intensity: Moderately Intense

    Hi Gnosis,
    
    Are there any advantages to using machine weights versus free weights in working out? Being once a member of a local gym, I started weight training using machines. They were easy and pretty much every trainer started us out with those. However, since the pandemic and due to the space constraint at home, I have since moved to using free weights exclusively and I feel like there seems to be no difference in both.

    

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    • Comment #3685

      Free Weights versus Machine Weights
      
      Which is better, free weights or machine weights, is specific to the individual person. Access, budget, time constraints, and the like are variables that must be considered. Machines are typically only really accessible at gyms and recreational centers or the like, whereas free weights are more readily available at all those places and at home due to relatively low cost.
      
      In general, free weights are considered better overall when it comes to building muscles holistically. When done right, free weights activate more muscles (muscle fibers and contractions) due to the fact that they involve stabilizer muscles in the process (which research shows tends to build muscle faster). They also encourage more variations in your range of motion which helps improve balance. Because free weights are more efficient and effective, the probabilities are also in favor of free weights developing greater power and endurance.
      
      Research has shown that free weight exercises like the squat burn roughly 50% more calories than machine exercises, such as the leg press. All things considered, free weights are more inclined to help you reach your fitness goals, whether increasing strength and muscle mass (size), changing body composition, weight loss or maintenance, or a combination of all of those.
      
      Machine weights can also help build muscle. However, they do have tendencies to isolate one muscle or a concentrated group of muscles, meaning you will have to use other weight machines to work other muscles that you want to strengthen. This can lengthen your workout and lead to an incomplete weightlifting session.
      
      Although machine weights do work fewer muscles than free weights, machines are considered safer and more suitable for all levels and appropriate ages (novices, senior citizens, etc.). Machine weights usually do not need another person(s) or spotter to assist. Safety is particularly compromised towards the end of your individual free weight lifting rep session and/or full session when your muscles and brain are tired. Exhaustion leads to dangerous free weight mistakes including injury, which can be serious. Moreover, the more worn out your muscles and brain, the more your form/technique will likely suffer, which will negatively affect end results.
      
      Even though free weights are the better all-around choice, building muscle in any capacity is a smart choice, even if your only access is to resistance bands (which have a weaker strength curve and cause less muscle hypertrophy/increase in muscles/mass). Digital weight like Tonal is an interesting up-and-coming unknown. Along with what has already been mentioned above, muscle no less than burns more calories, promotes weight management, increases bone density, and improves overall well-being. Weightlifting is well worth the investment in your health.
      
      KEEP IN MIND: with any repetition exercise, once you stop the repetition you will begin to lose the muscle gained. This is especially true the older you get. Isometric exercises, when done correctly, use gravity (which is always present) against the body. Gravity constantly makes the body, especially the bones and muscles, work. Properly done, isometrics transcend the repetition model of weightlifting but still allow for weights to be incorporated to mimic gravity.

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16. Comment #3657

    Comment Type: Diet

    Diet Type: General

    Subject: Healthy Fats

    Hi Gnosis,
    
    What actual benefits do healthy fats give to a person trying to lose weight? Conventional belief is that fat is generally bad for one's health. I've been planning to add more into my diet, and I've recently read about healthy fats. How much fat should be in one's diet?

    

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    • Comment #3703

      Eating high-quality, healthy “good” fats like organic extra virgin olive oil and flaxseed oil with lignan are vital to human health. Fat, in general, getting a bad rap in terms of being unhealthy can be sourced back to the sugar industry. In short, in the 1960s the sugar industry paid scientists to play down the link between sugar and heart disease while labeling saturated fat the culprit instead. Since then, good fat, both unsaturated and saturated, has taken a serious prolonged hit, negatively affecting the average persons health.
      
      Low-fat products, diets, and the like have saturated the market and everyday life in America, no less, leaving sugar unscathed and prominent in almost every food product including readily available fast, junk, and processed foods. As scientific research and evidence grows, indications are that low fat diets and diets void of or low in good fats are directly implicated in dementia diseases like Alzheimer’s, Parkinson’s, Frontotemporal dementia including Pick’s, Vascular dementia, Dementia with Lewy bodies, etc. Dementia has a broad definition involving a decline and/or loss of memory, attention, logical reasoning, and the ability to think as well as the reduction or loss of other mental abilities. 
      
      While goods fat consumption suffers, sugar has become beyond lucrative, all the while being linked to:
      
      *Non-alcoholic fatty liver disease (NAFLD) which is excess fat build-up in the liver.
      
      *Non-alcoholic steatohepatitis (NASH), a fatty, inflamed, scarred liver (AKA steatosis that eventually cuts off blood supply to the liver).
      
      *Cirrhosis of the liver (correlates to NAFLD & NASH), can lead to the need for a liver transplant.
      
      *Mood Swings including “sugar high” and “sugar crash”.
      
      *Teeth rot
      
      *Worsening joint pain and increase the risk of developing rheumatoid arthritis.
      
      *Aging skin faster including wrinkles and saggy skin thanks to harmful molecules called “AGEs,” or advanced glycation end products that damage skin collagen and elastin (protein fibers that keep your skin firm and youthful).
      
      *Insulin resistance, a prediabetic state when excess glucose in the blood reduces the ability of the cells to absorb and use blood sugar for energy.
      
      *Diabetes (Type-2), correlated with too much sugar intake as well as obesity, the pancreas starts pumping out even more insulin due to your body stopping its natural, proper response to insulin. Eventually, your overworked pancreas will break down causing blood sugar levels to rise leading to type 2 diabetes (and heart disease).
      
      *Heart disease due to extra insulin in your bloodstream. Arteries all over your body get inflamed, grow thicker than normal and more stiff which stresses your heart and damages it over time. This can lead to heart failure, heart attacks, and strokes.
      
      *Kidney damage related to diabetes and too much sugar. The kidneys are vital in filtering blood. Once blood sugar reaches a certain level the kidneys start to release excess sugar into the urine. Left uncontrolled diabetes will likely damage the kidneys, preventing them from doing their job in filtering out waste in the blood which can lead to kidney failure.
      
      *Obesity is associated with high-sugar diets which directly contribute to prolonged elevated blood sugar, insulin resistance, and leptin resistance — all of which are linked to weight gain and excess body fat.
      
      *Sexual health (including impotency or erectile dysfunction/ED)
      
      *Empty calories (a high amount of)
      
      *Addiction (brain dopamine levels)
      
      ————————
      
      Daily healthy fat intake for the average adult is considered to be 20% to 35% of total calories from fat. This calculates to roughly 44 grams to 77 grams of fat per day if you eat 2,000 calories. Healthy daily good unsaturated fat consumption is considered to be 5% to 20% for monounsaturated fat and 5% to 10% for polyunsaturated fat. Saturated fat is less than 10%. Healthy cholesterol consumption is less than 300 mg per day.
      
      Good unsaturated fats tend to be liquid at room temperature and are found in vegetable oils, fish, and nuts. They include monounsaturated fatty acids (omega-9) as well as polyunsaturated fatty acids (omega-6 - linoleic acid, arachidonic acid, gamma linoleic, conjugated linoleic acid - and omega-3 - alpha linolenic acid, docosahexanoic acid/DHA, eicosapentaenoic acid/EPA). In moderation, these “good fats” are, indeed, good for the heart, cholesterol, and overall health. They can no less than help lower the risk of heart disease and stroke and bad LDL cholesterol levels. They also increase good HDL.
      
      Saturated fats are solid at room temperature and can be found in high-fat meat, butter, lard, full-fat milk, cheese & yogurt, avocados, coconuts, red palm (oil), and the like. You only need a tiny amount each day, so be vigilant.
      
      Your brain consists of approximately 60-70 percent fat. Good fats are crucial to proper brain function because they are the essential building blocks of our brain and important for learning and memory, at least. Research shows that essential good fats are required for the maintenance of optimal brain and body health but they cannot be synthesized within the body and must be obtained from dietary sources. Good fats help keep dementia, aging/attrition, and disease, no less, in check.
      
      Furthermore, good fat is a significant source of energy (valuable/useful calories). Good fats are necessary basic building blocks of the human body. Human body cells have membranes or walls which are made of fat (primarily phospholipids, triglycerides, and cholesterol). These membranes influence how well a cell is built (including the vital exterior of each cell and controlling what substances leave or enter a cell) and assimilates nutrients (vitamins and minerals). Finally, fat is required for vital body processes including blood clotting, wound healing, muscle movement, and the inflammation response as well as the building of the sheaths surrounding nerves.
      
      

      

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17. Comment #3708

    Comment Type: Lifestyle

    Lifestyle Type: Sleep

    Stress Level: Low

    Sleep Duration: 5.0

    Sleep Quality: Questionable Quality

    Dream: I Do Not Remember My Dreams.

    Sleep/Wake Schedule: Daytime

    Since I am starting a new job schedule, my sleep cycle has been affected. Adjusting to new sleeping/resting hours has somewhat impacted the quality of sleep. I still try to keep to at least having 6 hours of sleep but that seems to be a challenge during daytime. Will try to adjust as quickly as I can to improve quality of rest as this may impact my eating habits and workout routines. Will take note of Gnosis' response to my last comment regarding sleep to help me in my goal (i.e. diet changes, schedule for workout sessions and possibly taking safe and natural supplements).

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    • Comment #3718

      Here are a few other Responses to other participants with similar sleep issues:
      
      Comment 2280
      
      Comment 2696
      
      Comment 2605

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      • Comment #3909

        Thank you so much, I will keep these in mind.

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18. Comment #3728

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight loss Journey Day 30

    Its day 30 and I have managed to reach my goal of losing about 10 pounds in what is a month since I started this weight loss journey. A few points to consider in the past 4 weeks:
    
    1. Adjustment to food and workout routine is always a challenging transition but will soon fall into a normal cycle everyday.
    2. After a few days of the low-carb diet, cravings for sugar, carb-rich food and bread has significantly diminished.
    3. Weight loss is a science, researching and asking information from the Gnosis team has allowed me to make informed decisions on the direction I took for the past month.
    
    I have mentioned last week regarding the showing of loose skin and cellulite in the areas where fat is generally deposited in my body. This week is no different. Although I do notice the cellulite becoming clearer as I lose fat/weight. Further more, muscles in my back and forearms have toned (although the amount of fat would hide the development unless the muscles are flexed) and the midsection has generally slimmed down.
    
    Moving forward, I plan to start increasing the load of my weightlifting routine to see if that would help me carry on losing weight as I try to reach my goal of 125 lbs.
    
    

    

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    • Comment #3729

      Congratulations on meeting your weight loss milestone goal to date. Keep up the good work.

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19. Comment #3757

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Cauliflower Rice

    Ingredients: Cauliflower

    Product Manufacturer: Locally Sourced

    Calories: 25 Per Cup ( 128 Grams)

    Type of Food: Minimally Processed Regular Whole Food

    Hi Gnosis,
    
    One way I was able to adjust to a Low-Carb diet was to find substitutes to the food items I already have day to day. Where I am, rice is a staple item in most meals. For this, I manage to find an appropriate substitute in Cauliflower. Aside from it having less calories, what other benefits do I get from these substitutes?

    

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    • Comment #3772

      Cauliflower rice is a healthy low-calorie, low-carb vegetable alternative to white rice or the like. Produced by grating a raw head of cauliflower (a cruciferous vegetable) into rice-like granules, a food processor is the usual tool utilized to achieve consistency. This veggie food has a mild taste, offers a variety of possible uses, and is easy to prepare - steam, roast, puree, or mash it, no less. Try it as a grain/legume substitute for pizza crust, tortillas, hummus, mashed potatoes, or even mac and cheese.
      
      Touting an array of nutrients, per cup (128 grams) cauliflower rice boasts 25 calories, 5 grams of carbohydrates including 3 grams of fiber (10% of daily needs that helps with digestion and good gut bacteria) and 2 grams of natural sugar, 0 grams of fat, and 2 grams of protein. It is rich in vitamins including vitamin C, vitamin K, and B-vitamins including pantothenic acid (B5), pyridoxine (B6), and folate (B9). Cauliflower rice also contains the minerals manganese, magnesium, phosphorus, calcium, potassium, and sodium (salt), many of which are also electrolytes.
      
      It also provides the rarer essential nutrient choline which plays a vital role in maintaining the integrity of cell membranes, synthesizing DNA, supporting metabolism, assisting brain development and function, influencing neurotransmitter production to ensure nervous system integrity, preventing cholesterol from accumulating in the liver, and reducing the risk of several diseases (liver and Alzheimer's to name a few). Moreover, cauliflower rice helps you stay hydrated, consisting of more than 90% water.
      
      As well, like other cruciferous family members, cauliflower rice is a solid source of powerful antioxidants, especially glucosinolates and isothiocyanates. These two groups of antioxidants have been shown to slow the growth of cancer cells (particularly colon, lung, breast, and prostate) while protecting cells from damage (oxidiation) as well as having anti-inflammatory, antiviral, and antibacterial effects. It further affords carotenoid and flavonoid antioxidants, which also have anti-cancer effects and are linked to a decrease in the risk of several other illnesses, including heart disease.
      
      Furthermore, cauliflower rice has the antioxidant sulforaphane. Boasting multiple potential abilities, sulforaphane is thought to suppress cancer development by inhibiting enzymes that are involved in cancer and tumor growth, stop cancer growth by destroying cells that are already damaged, protect against colon and prostate cancer (and possibly breast, leukemia, pancreatic, and melanoma), reduce high blood pressure to maintain artery health, and positively affect diabetes. Not to mention being high in Vitamin C which is well-known for having anti-inflammatory (decrease inflammation) effects that may boost immune health and reduce the risk of heart disease and cancer.
      
      Cauliflower rice also benefits weight loss due to its low calorie, high fiber (which helps with digestion and feeling full), high water content, and versatility of use.
      
      Finally, cauliflower rice should be avoided by people with thyroid issues (can reduce iodine absorption), heart disease (blood thinner meds may negatively interact with Vitamin K), or digestive issues (irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s disease, or ulcerative colitis) as it can cause excess gas and bloating.

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20. Comment #3776

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Weightlifting/weight-training

    Duration: 1.0 hours

    Time of Day: Early Evening

    Intensity: Moderately Intense

    Entering my 2nd month in this journey, I have decided to increase my upper weight limit for the weights I will be using. Keeping in mind that the transition should be done step by step to avoid injuries that would cause draw backs my current progress. Progressive resistance is a good way to keep my routine interesting and "fresh" to encourage consistency.

    

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21. Comment #3803

    Comment Type: Lifestyle

    Lifestyle Type: Sleep

    Stress Level: Low

    Sleep Duration: 6.0

    Sleep Quality: Quality

    Dream: I Do Not Remember My Dreams.

    Sleep/Wake Schedule: Daytime

    Sleeping has been easier as of late. I have resorted to using heavy blinds to make a dark room making sleep better and easier. Adjusting my exercise routine and adding a few minutes of exercises (push-ups, sit ups, and bench dips) helps in going to sleep.
    
    Still averaging 6 hours of sleep per day. But sleeping quality has also improved as I lose weight. I feel more refreshed when waking up and a general boost in energy and disposition. I also observe lesser snoring. All in all, an improvement.

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22. Comment #3813

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight loss Journey Day 38

    5th week into my weight loss journey, I am currently 137 lbs making that 13 lbs less than when I have started. Starting out a new exercise routine, adding heavier weights to keep up with body conditioning. Since starting a new sleeping schedule, I have also added "mini" exercises to help with the sleeping quality. So far, weight loss is still on track. Looking into any diet improvements to help with current weight loss. Still observing loose skin, but so far things are looking well.
    
    

    

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    • Comment #3853

      Do you notice the loose skin (a type of skinny fat) is getting better, worse, or staying the same as you lose weight?

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      • Comment #3870

        The loose skin really manifested when I lost about 10 pounds. For now, it's not getting worse (more visible) compared to since it first started being clear. I will see if by the time I reach 130 lbs if it would really become worse or improve. However they are also just starting to appear in other areas such as behind the knees and the sides of the hips.

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        • Comment #3871

          Thanks for the clarifying.

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          • Comment #3872

            You're welcome.

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23. Comment #3866

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Mushrooms

    Ingredients: Mushrooms (assorted)

    Product Manufacturer: Locally Sourced

    Calories: 25 (roughly, Whole - Per Cup, 96 Grams)

    Type of Food: Regular, Whole Food

    Hi Gnosis!
    
    Recently I've been interested in adding mushrooms into my diet seeing that they are readily available this time of the year and that they are easy to prepare. Just curious what are the benefits of mushrooms and is there a different between canned ones and fresh ones?

    

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    • Comment #3893

      Technically a fungus, mushrooms are found on every continent globally and are available in a wide variety. Mushroom types include white button, crimino/crimini, portobello, shiitake, maitake, oyster, enoki, beech, king trumpet, black trumpet, chanterelle, hedgehog, porcini, and morel mushrooms. Such diversity along with unique meat-like textures, rich flavors, and nutrients allows for nearly endless versatile recipe possibilities.
      
      In general, mushrooms are very healthy and nutritious, although nutrients will vary depending on the type. Low in calories (depends on the type, but roughly 25 calories per cup, 96 grams, whole) with a decent amount of protein (3 grams, 1 cup - 96 grams), they are useful for people trying to lose weight. Low in carbohydrates, with roughly 10% daily value, mushrooms are a good source of fiber, including the medicinally coveted soluble beta glucans, while being fat- and cholesterol-free.
      
      Mushrooms contain an array of vitamins, which will vary depending on the kind, including the B-vitamins like riboflavin (B2), niacin (B3), pantothenic acid (B5), and folate (B9) as well as vitamin D (if exposed to ultraviolet light in the growing process). Although amounts will vary depending on the species, minerals afforded include selenium (an antioxidant), zinc, potassium, phosphorus, and copper.
      
      As previously mentioned, beta gluons are prized for their positive health benefits. A soluble fiber polysaccharide (type of sugar), beta glucan has been strongly linked to stimulating the immune system (including assisting with allergies), having cancer-fighting properties, helping improve cholesterol levels, increasing heart health by lowering blood pressure (balancing sodium and potassium), better regulating blood sugar, decreasing the risk of type 2 diabetes, and may have beneficial effects on metabolism, no less. Recent research suggests that mushrooms likely help stimulate immune system microphages, offering the enhanced ability to destroy foreign bodies, making you less susceptible to serious illnesses. Oyster, shiitake, and split gill mushrooms are considered the most effective sources of beta-glucans.
      
      With a wealth of powerful antioxidants, including high amounts of selenium, mushrooms also contain ergothioneine and glutathione. Antioxidants are known for doing many great things, including boosting immunity, but protecting cells by warding off free radicals that damage cells is paramount. Mushrooms are allies in mitigating free radical damage that leads to aging, at the very least, including influencing how well a person ages, cancer, heart disease, and other disease risk and unbalance.
      
      Furthermore, mushrooms are touted for their anti-inflammatory effects. They may also reduce the risk of developing Alzheimer’s and Parkinson's disease. Finally, in 2019, a National University of Singapore study found that consuming two 3/4 cup servings of cooked mushrooms per week might reduce the odds of mild cognitive decline.
      
      All that being said, the total oxalates content in raw commercially grown mushrooms range from 58.9 to 104.1 mg per 100 g and cooked mushrooms range from 48.9 to 124.6 mg per 100 g. Excess oxalates can lead to kindey stones and renal failure/damage to kidneys. Individuals with an increased risk of kidney stones are advised to keep oxalate consumption to around 100 mg per day (average is 200 to 300 mg daily).

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24. Comment #3908

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Weightlifting/weight-training

    Duration: 1.0 hours

    Time of Day: Early Evening

    Intensity: Moderately Intense

    Since reaching my current weight, I have noticed that losing additional weight is becoming a bit of a challenge more than the past month or so. I have decided to incorporate progressive loads into my workout plan and thus far I am feeling that it has an effect with the weight loss. Currently, I am incorporating strengthening exercises to allow my body to acclimate to the heavier weights while minimizing chances of serious injury. Adding dead lifts, squats, presses and rows in a 5x5 format has kept the workout sessions intense but at the same time doable. Looking forwards to the effects of both weight lose and body conditioning through this.

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    • Comment #3911

      The tendency is, indeed, for weight loss to become more difficult as you have less weight to lose. Please keep us updated on how your weightlifting tweaks work. You may also want to consider increasing daily cardio to help further increase your metabolic rate.

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      • Comment #3913

        Thanks! Will do. I plan to add a few other cardio exercise particularly jump ropes.

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25. Comment #3910

    Comment Type: Lifestyle

    Lifestyle Type: Sleep

    Stress Level: Moderate

    Sleep Duration: 6.0

    Sleep Quality: Quality

    Dream: I Do Not Remember My Dreams.

    Sleep/Wake Schedule: Daytime

    Last week I have mentioned changes in my routines to aid sleep. This week, despite the rising stress in day to day living, I have been able to sleep properly. Creating that dark environment does help one get better sleep and the mini exercise routines have kept me refreshed in the times I need to keep awake with less help from other stimulation. Hopefully this will continue.

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26. Comment #3914

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight loss Journey Day 45

    Currently at 135 lbs this week. As I've mentioned in my entries this week, several changes to my workout and diet have been tried to help with the weight loss. I have observed that losing weight is a bit more challenging now compared to when I have started. Adding a progressive load to my workouts and soon increasing or adding cardio related activities will be a main thing this week. I have also started looking into vitamins and supplements to help prevent effects from lack of proper nutrition due to prolonged diet. Hopefully next week won't be too much of a challenge.
    
    

    

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27. Comment #3979

    Comment Type: Lifestyle

    Lifestyle Type: Sleep

    Stress Level: Low

    Sleep Duration: 6.0

    Sleep Quality: Quality

    Dream: I Do Not Remember My Dreams.

    Sleep/Wake Schedule: Daytime

    Over all, sleep has been good lately. I have moved my workout schedule to before I go to be in the mornings after my work shift. This serves both as a recovery period for me after a workout and at the same time a natural way to help me go to sleep quicker. Minimized exposure to electronics half an hour before sleep does also help to have a good sleep. I plan to continue this and hopefully good sleep will continue.

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    • Comment #3995

      😊
      

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28. Comment #3980

    Comment Type: Exercise

    Exercise Type: Cardio

    Cardio Type: Sports

    Duration: 0.25 hours

    Time of Day: Mid-Afternoon

    Intensity: Slightly Intense

    As I move forward with my current weight loss, I have added a new cardio work out in the form of jumping ropes. Starting out with 15 mins per day to add to my usual routine. I have learned one can progress by adding weighted ropes or by adding complexity to the routine. But since I am still starting out and to prevent injury from older injuries I have sustained before, I shall start out with the basics until I can get used to it. Hopefully this adds a better dynamic to my weight loss program.

    

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    • Comment #3994

      Glad to hear you have increased your cardio exercise to help burn more calories.

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29. Comment #3982

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Bacon, Pork Belly (Cured/Preserved)

    Ingredients: Pork Belly Bacon, Preservatives

    Product Manufacturer: Locally Sourced

    Calories: 152 (28.4 Grams, 1 Ounce)

    Type of Food: Processed Regular Whole Food

    Hi Gnosis!
    Preserved meats like pork belly bacon, for the everyday person, is such a convenient thing to have in-stock in the kitchen. It’s easy to prepare with a meal or can be eaten without much fuss which is a huge help to people who are on the go. And being meat, they do seem to be another easy source of protein. I wonder, what makes preserved pork belly bacon and other meat something most of the health conscious people tend to avoid? And would it be better if we made this on our own from scratch?

    

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    • Comment #3996

      Preserved pork belly bacon and other cured meats are a tricky subject matter. On one hand, they can be a solid source of on-the-go, easily accessible quality protein, fat, and nutrients. On the other hand, it depends on how the pork belly bacon or meat is preserved/cured -- just how processed is the end product?
      
      Bacon is technically pork belly, but pork belly isn’t necessarily bacon. Processed/cured meats include, but are not limited to, sausages, hot dogs, salami, ham, cured bacon, prosciutto, pepperoni, pastrami, bologna, corned beef, smoked meat, dried meat, beef jerky, canned meat, pemmican, and other salted and cured meats.
      
      Mainstream preserved meats get a bad rap because of the type of preservatives used and because they have tendencies to be highly processed. Salt/sodium chloride is a popular choice and typically the primary ingredient used in meat curing. Salt removes water, creating an unfriendly environment for microorganisms, slowing down their growth and extending the safe, edible life of the product. But, excess salt intake, in the short and long term, is linked to high blood pressure, an enlarged heart muscle, heart failure, headaches, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke, no less.
      
      In our modern world, potassium nitrate and sodium nitrite (used in conjunction with salt) are common preserving agents used in meat curing. Both kinds of nitrates bond to the myoglobin (a small protein found in muscles that binds oxygen), acting as a substitute for the oxygen which turns myoglobin red (giving cured meats their pink coloration). They are, indeed, effective in preserving cured meat due to the fact that they greatly reduce the harmful bacteria in the meat. But there is no scientific doubt that mainstream processed meats contain many harmful chemicals that are not present in fresh meat. As well, carcinogenic PAH (polycyclic aromatic hydrocarbons) compounds can be produced during processing.
      
      Research has shown that nitrites can damage cells, eventually causing cancer. Numerous scientific studies have found that processed meats, in general, are strongly connected to various forms of cancer as well as heart disease and diabetes. Scientists are currently not certain what amount of processed meat is safe nor what types of processed meat are at a more increased risk for unhealth. Studies don’t differentiate between red processed meat and white processed meat, such as chicken and turkey, or between meat with nitrates versus nitrate-free meat. Although more scientific research is needed, there is a strong scientific consensus that processed and preserved meats are not the healthiest of choices, and should be eaten in strict moderation.
      
      It is certainly possible to preserve/cure your own meat at home, following well-laid out instructions (healthy substitutes for sodium nitrate). This can help ensure the meat is processed using clean, safe preserving agents like real salt and spices while keeping the meat as minimally processed as possible. That being said, beware that curing meat must be done right to avoid unwanted health risks from bacteria growth including salmonella as well as clostridium botulinum contamination, which leads to the disease of botulism.
      
      As mentioned, cured/preserved meats can offer an array of nutritional benefit, especially the more naturally they are processed. As for cured pork belly bacon, as nearly 70% is fat, of which roughly 40% is saturated, 50% monounsaturated (a large part of those is oleic acid), and 10% polyunsaturated, it is high in calories (152 calories in 1 ounce/28.4 grams). It also contains a large amount of cholesterol, 30 mg in 1 ounce. It is well established that consuming foods rich in saturated fats can raise your cholesterol levels, increasing your risk of heart disease and stroke, at least. And low quality, high-fat foods can make successful weight loss more difficult, especially in the long term.
      
      Other nutrients afforded by pork bacon include roughly 29 grams of high-quality animal protein. It also offers the B-vitamins thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and cyanocobalamin (B12). Finally, bacon contains the minerals selenium and zinc (antioxidants), phosphorus (electrolyte precursor), iron, and the electrolytes sodium, magnesium, and potassium.

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      • Comment #4015

        Thank you so much! I plan to try and make my own skipping most of the unwanted stuff. And control my consumption.

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30. Comment #4006

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight loss Journey Day 52

    Day 52 and I am currently at 132 lbs. I could say that additional cardio helped this week for me to lose weight. I have added vitamins to my daily consumption to avoid nutritional problems. Also most there towards my goals. The loose skin is still the same. But I am yet to determine the skin is showing less of the cellulite or if it’s the same. Muscle definition is definitely noticeable as I lose fat. Hopefully by the time I reach 130 lbs next week, I can see better improvements.
    
    

    

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    • Comment #4007

      Congrats on your weight loss progress and success to date. Keep up the great work.

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31. Comment #4102

    Comment Type: Lifestyle

    Lifestyle Type: Sleep

    Stress Level: Low

    Sleep Duration: 8.0

    Sleep Quality: Quality

    Dream: I Do Not Remember My Dreams.

    Sleep/Wake Schedule: Daytime

    So due to work, sleep has been irregular once again. I can get 5-8 hours but the time I go to sleep may vary. This does affect a lot of things like workout schedule, eating schedule and general sleep qualities. So far sleep quality has remained on the average pretty much okay due to the workout and environment adjustments. Hopefully it would continue despite the changing schedule.

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    • Comment #4104

      The detailed update is appreciated.

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32. Comment #4101

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (body Weight)

    Duration: 0.25 hours

    Time of Day: Midnight To Early Morning

    Intensity: Slightly Intense

    As I have mentioned, I have started to incorporate "mini" exercise sessions across the day or during breaks at work to help with both sleep and to add to my physical activity for the day. During these sessions, I have opted for body weight based exercises since those have the advantage to be accessible anywhere and anytime with proper technique. I have opted for push-ups, tricep dips, and burpees for now. Perhaps as the days go by and as i get closer to my goal I will add a few more.

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    • Comment #4105

      Look forward to your next update.

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33. Comment #4100

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Energy Drinks, Pre-Workout Drinks, C4 Optimum Nutrition

    Ingredients: Caffiene, Amino Acids, Electrolytes

    Product Manufacturer: Cellucor

    Calories: 5 (per Serving, 15 Grams)

    Type of Food: Junk Food (heavily Processed And High In Added Sugar, Salt, Cheap And/or Artificial Ingredients, And/or Poor Quality Fats/oils)

    Hi Gnosis!
    
    We talked about caffeine before and how beneficial it was for working out. In the past few days, some friends have recommended I try to take pre-work out drinks or energy drinks to help with my work out routine. Are these products beneficial like coffee or can they be detrimental in the long run?

    

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    • Comment #4106

      In general, energy drinks are not healthy as they are nothing more than expensive marketing hype. They are not recommended at all - avoid at all costs. Most energy drinks contain high amounts of refined sugar and caffeine, no less. Many are also full of other chemicals and nonsense. Some tout vitamins, herbal extracts (ginseng, guarana, maca, etc.), and minerals/electrolytes, but there are healthier, natural alternatives that are more cost-effective.
      
      Energy drinks are popular because they are intended and marketed as being able to boost energy while improving alertness and concentration. Some of the more well-known energy drinks include Red Bull (8.4 oz/250 ml with 80 mg caffeine), 5-Hour Energy (1.93 oz/57 ml with 200 mg caffeine), AMP (16 oz/473 ml with 142 mg caffeine), Rockstar (16 oz/473 ml with 160 mg caffeine), NOS (16 oz/473 ml with 160 mg caffeine), Monster (16 oz/473 ml with 160 mg caffeine), and Full Throttle (16 oz/473 ml with 160 mg caffeine).
      
      But the simple truth is, reducing fatigue and boosting energy to increase alertness and concentration can be done by drinking a cup of high-quality coffee before your workout. Coffee provides plenty of caffeine and solid nutrients along with antioxidants without all the sugar and added nonsense. Add a dash of whole milk to your cup of coffee and you have the full spectrum electrolytes (sodium, calcium, potassium, chloride, phosphate/precursor is phosphorus, and magnesium) as well with a small boost of protein and good fat.
      
      Green tea and black tea are other heathy choices, in moderation, for a decent caffeine boost along with antioxidants and nutrition. Mixed with other herbs like alfalfa, clover, dandelion, hibiscus, ginseng, ashwagandha, maca, guarana, stevia, etc. along with pure honey, tea can provide a nice mix of electrolytes and vitamins and minerals to help assist with being tired/fatigued by boosting energy and improving concentration, memory, and alertness.
      
      Although studies have shown that energy drinks, most likely due to high amounts of sugar and caffeine, can improve mental fatigue/being tired as well as brain function in the short-term, including memory, concentration and reaction time, long-term affects are unknown and concerning. As both caffeine and sugar are addictive with a plethora of unwanted side-effects, it is likely that energy drinks have negative effects on health in the long run.
      
      Caffeine side-effects include high blood pressure, digestive Issues, restlessness and shakiness, insomnia, headaches, anxiety, dizziness, dehydration, rapid or abnormal heart rhythm, muscle breakdown, fatigue, and dependency (your body will require more and more to get the same results), and the like. Sugar side-effects are known to be no less than inflammation, higher blood pressure, weight gain, obesity, diabetes (particularly Type 2 diabetes), acne, depression, poor cellular aging (particularly the skin), and fatty liver disease while being linked to an increased risk for heart attack, stroke, kidney disease, tooth/teeth (dental) decay, gout, cancer, addiction, and cognitive decline. Sugar, especially, is not good for weight loss, just as energy drinks do not positively support losing weight.

      

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34. Comment #4122

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight loss Journey Day 60

    So far this was the most challenging week in terms of trying to lose weight. Reaching 130 lbs required an improved workout routine and a bit more dietary restrictions in my part. Comparing my body from two months ago to today, I would say that I have significantly lost fatty mass on my arms and upper chest area. Fat deposits from my lower abdominal area have reduced but has proven to most probably be the most challenging one to get rid of. Loose skin has somewhat reduced in visibility over time. There are still stretch marks in where fat used to be but I can say that recently the marks are starting to become less visible compared to when they started to appear. My back has developed more muscle over time, probably due to most of my weight training would involve activation of the back muscles. As I am getting close to the 125 lbs marker, I still don’t notice the dimples forming in my lower back. Still, 5 more pounds left until I reach my weight goal. If I apply what this week has shown, then the last 5 lbs would be challenging, but I believe it to be doable.
    
    

    

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    • Comment #4125

      Your weight loss success so far (2 months) losing a solid 20 pounds and getting down to 130 pounds (coming in at just under 130 pounds in the current weigh-in video) from 150 pounds is very impressive. Keep up the outstanding work.

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      • Comment #4133

        Thank you so much. Information from the Gnosis group has greatly contributed and guided me to this achievement. Will keep it up towards my goal.

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35. Comment #4241

    Comment Type: Lifestyle

    Lifestyle Type: Sleep

    Stress Level: Low

    Sleep Duration: 6.0

    Sleep Quality: Quality

    Dream: I Vaguely Remember Dreaming, But No Clear Details.

    Sleep/Wake Schedule: Daytime

    Sleep schedule has been once again kept inconsistent by work. Although the quality remains the same and the total hours has pretty much stayed constant, I’ve resorted to portioning my sleep throughout my free time. Admittedly, it’s not exactly as refreshing as a full 6-8 hours but it will have to suffice for now. Hopefully this doesn’t affect the weight lose progress and development as a whole.

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    • Comment #4245

      Thanks for the update. Quality sleep, or lack thereof, can directly affect weight loss. Look forward to your next update.

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36. Comment #4240

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Energy Bars, Fitbar (Multigrain Bar)

    Ingredients: Chocolate, Rice Puffs, Oats, Corn Flakes And Sugar

    Product Manufacturer: Kalbe Nutritionals

    Calories: 90 (per Serving, 1 Bar)

    Type of Food: Junk Food (heavily Processed And High In Added Sugar, Salt, Cheap And/or Artificial Ingredients, And/or Poor Quality Fats/oils)

    Hi Gnosis!
    
    For almost two months, I have been on a routine of sorts of having mixed fruits as my snack and sometimes dinner (with the plain yogurt). This usually consists of fresh berries, kiwi slices, apple slices and a bit of mango pieces. However, I was recently introduced to energy bars and was wondering if adding this as an alternative would be beneficial at all.

    

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    • Comment #4248

      Most energy bars are a lot like energy drinks. Expensive marketing hype that in the end is basically just convenient refined sugar, poor quality fat, protein, and other poor quality ingredients wrapped up in fancy looking product attire. Nutritionally-speaking, energy is calories — period, the end. All food gives you energy because it provides calories. Coffee, green tea, and black tea, etc. could be considered the exception, as they provides 0-1 calorie(s) per cup, but due to their caffeine will give an additional boost.
      
      Yes, the average energy bar will likely afford a short-term boost to energy levels, but, unless chosen wisely, most likely at a negative cost to health, especially in the long run.
      
      One study involving the Ironman PR Bar versus the standard PowerBar found that the Ironman PR Bar increased blood sugar levels that remained fairly steady, which probably translates into enhanced performance for endurance athletes. However, the PowerBar produced a quick increase in blood sugar that was followed by a rapid decline (crash), a result that is not much different than eating a sugar and poor-fat-laden Snickers bar.
      
      That being said, there are healthy energy bar options out there, if you look very carefully. When reading ingredients on the package, avoid any products with poor-quality fats (especially hydrogenated) and added and/or refined sugar (of any kind) as a main ingredient (or really as an ingredient at all). When all is said and done, sugar is sugar. So products touting organic cane sugar really are no better than products touting regular sugar.
      
      Choose wisely, look for energy bar products that use clean, whole food ingredients, no less. The fewer the ingredients, the better. Organic is best. Bars with high-quality protein, fiber, and fat will give you a more consistent and lasting energy burn over time, helping you avoid the dreaded crash effect. Bars more carbohydrate-focused will give you more of a quick energy boost, but will also more likely lead to at least a minor crash once the carbs are burned.
      
      Healthy energy bars, when used as part of a healthy, balanced diet along with exercise and lifestyle routines, can help support weight loss, maintenance, and management efforts.
      

      

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37. Comment #4239

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (body Weight)

    Duration: 0.25 hours

    Time of Day: Midnight To Early Morning

    Name: Push-ups

    Intensity: Moderately Intense

    Hi Gnosis!
    
    Part of my warm-up and regular exercise routine are push-ups. I must admit that it was not easy at the beginning. But it was a relatively accessible and basic workout that had benefits on its own. In retrospect, while developing upper body and core strength, it was able to help with the development of my back muscles. After two months of consistent training and adopting a progressive method in working out, looking at my weekly photos did show development but not to the point where I can see that much of a similarity to the Type 1 Body Type (i.e. the dimples and the arch). Any suggestions on how I could develop the back muscles using push-ups?

    

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    • Comment #4247

      The downside of repetition exercises of any kind is that once you stop doing the repetition(s), you begin to lose the muscle(s)/mass, no less, that was built from those repetition exercises. The human body is constantly working against gravity. Gravity is the constant weight in our lives that keeps our muscles and bones, etc. healthy.
      
      We know this for a fact thanks to the successful efforts of NASA and other global space agencies. One of the major hurdles astronauts face in space under micro-gravity is accelerated muscle and bone loss (atrophy), no less. This is why they have to regularly work out daily to keep the muscles and bone, etc. up to maintain their health.
      
      Isometric exercises use gravity against the human body. The idea is something like yoga standing up. We know that posture is directly related to vertebrae, spinal extension (posture), and muscles/mass. This is one of the main reasons yoga and the like exist, to help work the spine, vertebrae, and muscles to maintain and build posture and muscles/mass as needed. The Restructuring Process Exercises were developed with all this in mind.
      
      The idea is to work the spine, vertebrae, and muscles against gravity to build and maintain the overall health of the human body. Check out these Restructuring Process Isometric Exercises and let us know if you have any questions.

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38. Comment #4244

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Moderate

    Subject: Update on Weight loss Journey Day 67

    True to my previous entry, the remaining 5 lbs would be a uphill battle. However, results were produced and I must say I am happy about it. I will be trying new foods to help this goal. Looking at my weekly photos did show development but not to the point where I can see that much of a similarity to the Type 1 Body Type (i.e. the dimples and the arch). Skin on my back has been observed to become loose particularly at the lower back area. The cellulite has been less visible as of late. Hopefully the back muscles continue to develop through training. Looking forward to the next weeks.
    
    

    

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    • Comment #4246

      Your ability to adapt, evolve, and actually change is very impressive.
      
      At this point in your weight loss journey, if you had to say, would you say that you believe it is more likely that mainstream science and medical doctors are right and your body is identical to the Standard Scientific Human Body Anatomy Book Body Type One (BT1), and will look identical once you lose a bit more weight to get well within your safe BMI weight range?
      
      Or would you say that your body does not look identical to the Standard Scientific Human Body Anatomy Book Body Type One (BT1), and will not look identical even when you lose more weight to get even deeper within your safe BMI weight range, thus reinforcing the Fellow One Research Theory?

      

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      • Comment #4288

        Thank you.
        
        Considering everything, and seeing how my body is turning out due to weight loss. I would say that losing all that fat has revealed that my body is developing towards the BT1. However, signs of a BT1 such as the spine arch and back dimples are still not visible in my case. This could be due to the under developed muscles or just generally how my body is. If this result will continue towards my 125 lbs goal, then I would say, weight loss alone is not the solution to having a body identical to BT1.

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        • Comment #4290

          Thanks for the input, very helpful.

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39. Comment #4453

    Participant 820 is dealing with an illness and is under doctor orders to pause his weight loss jounrey until he recovers.

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