80%/20% plant fats/animal protein. The plant fats come from avocado, tree nuts, EVOO, dark chocolate. Rest is large qty of above ground vestiges like asparagus, salads, mushrooms, tomatoes, peppers, etc…very low carb vegetables. I do my daily exercise just before dinner. TBH, I’ve never actually done the calorie math, but MAX 1500 calories/day. My ketogenic/OMAD has most definitely slowed down my metabolism immensely (my thyroid panel confirms this, low T3; my brain “thinks” I am starving but I am clearly NOT, so it shuts things down). I can still maintain weight with a vigorous daily exercise with apparently lower calories. It’s really NOT that hard to eat my single 1500 calorie meal in one sitting…the foods are INTENSELY calorie/nutrient dense; there’s no filler. Going keto is easy…it’s the OMAD that’s hard. Having a hunger signal all day, but I’ve completely learned how to ignore it. I sure hope this lower revving is a slower mTOR AUC.
Sorry, yes, for a 58 yo male. I use to do MORE CRF per day, 20-30 mins Zone 2/3, but I took duration down some, opting for the benefits of a higher Zone signal vs lower bpm/duration. There is much literature showing that the neuro/myokine benefits are produced at the higher BPM levels. Beyond muscle/CRF/mito fitness, I exercise daily purely for the neurocognitive signalling benefits (BDNF, etc). When you engage in vigorous exercise (BOTH RET and aerobic), the liver and muscles release a myriad of endogenous signalling molecules. So I am choosing to bathe in them (and ketones) daily.