Build muscle. It doesn’t take much time.

What is the single biggest quality of life enhancement or productivity boosting practice that you have adopted in the last 5 years , which has allowed you to get much more done than ever before?

I learned a lot of new practices and habits in the last 5 years. Managed to change some behaviours as well.

But when I gave it some thought, it became clear to me that underlying all this and the work that I got done, the dominant reason was excellent health.

And the single biggest practice that has made me fitter, stronger at 52 than I was even in my twenties? Weightlifting.

In the last 2-3 years, I could put on well above 10 kilos of muscle, reduce body fat to very healthy levels and increase my strength 200 to 300 percent for almost all the major muscle groups . And also now I have a waistline that’s slimmer than ever before and I am energetic through the day.

I am not talking about pumping iron many times a week. I simply don’t have the time for that. I can’t also risk eating a lot of starch and protein calories and bulking up, which is the mainstream dietary advice for building muscle. I am too scared that all that eating to bulk up will give me metabolic disease.

I used an amazing technique that takes less than 25 minutes in the gym, once a week. It gave me week on week muscle and strength gains for 3 years and the gains are still continuing. And I gain muscle on a moderate protein, high fat, VLC cyclic ketogenic diet. A diet that is supposed to inhibit muscle gains because there is not enough protein and starch for anabolism.

You can get the same results and possibly much more (because you are unlikely to have my self imposed dietary limitations) and spend only 20 minutes once a week to do so – Body by Science by John R Little.

I recommend it.

Buy it here – https://www.amazon.in/dp/0071597174/ref=cm_sw_r_cp_apa_i_QgqHBbT3VCF1G

Keto? Cyclic keto? Intermittent fasting? Off label metformin?

The big health interventions I have been experimenting with for the last 5 years have been cyclic ketogenic diets initially for a couple of years and then I added intermittent fasting and OMAD (One Meal A Day) to the mix. Plus a nice dose of HIRT (High Intensity Resistance Training).

It’s been a wonderful journey. The results have been amazing. I have put on a lot of muscle. I am stronger and fitter than I have ever been. I do not get tired even after 14 hour work days (which is almost every day). Better mood, near perfect blood work, flat abs, lots and lots of energy.

I also dreamed up hundreds of tasty, “Indian” keto friendly food recipes. And my keto food is really really yum!

I have combined these practices with extensive supplementation (this is essential with keto. Without extensive supplementation, people on keto risk serious, long term, chronic, irreversible, nasty health conditions – osteoporosis anyone?).

I created my own supplementation regime and my own supplements by mixing a lot of different (over 40) raw/organic ingredients.

I have not tried off label metformin and this has been on my list for a while. But this article by Dr Jason Fung seems to suggest that it may not be necessary. I will wait a couple more years and dig more into the research before hitting this one!

https://medium.com/personal-growth/fasting-longevity-and-the-mitochondrial-connection-2aeb857a76a4

 

 

 

Is your (South Asian) baby at risk of heart disease later in life?

Here is a very interesting thing I read in this article I refer to in this post – “The body’s metabolism adapts to low nutrition in early life, and later, a high carbohydrate diet gives rise to higher fat deposition especially in the abdomen”

I am inclined to agree.

I do not believe that the South Asian male is genetically predisposed to abdominal fat accumulation or that he is genetically predisposed to heart disease or that he is predisposed to it’s key risk factors.

The poor nutritional status of mothers in South Asia, the poor nutritional status of children under the age of five, the carbohydrate heavy and protein poor adult diets, the widespread micronutrient deficiencies. Each of these and more are the major contributors to high rates of abdominal obesity, visceral fat, heart disease and diabetes in India.

Let’s not blame poor genetics. Let’s also not start hunting for a “new normal” and use the existing poor health indicators to establish a lower “South Asian” baseline.

Our children will grow to be just as healthy, fit, strong, tall and athletic as their Caucasian counterparts. If their mothers were healthy and so they had good birth weight, if they had adequate and diverse nutrition in early childhood and ate a nutrient rich and balanced diet as teenagers and adults.

Here is the link to the article. Some of which I agree with and much that I do not – https://www.theweek.in/health/cover/2018/08/11/diet-and-the-indian-heart.html