I am a 34-year-old male. My main goal is to optimize my brain performance, thinking clearly, and no brain fog. I am trying to be shredded and working on overall body strength and abdominal muscles.
I have been following a mixture of IF (intermediate fasting) and Keto diet for about two years. Every day starts with a coffee, blended with four teaspoonful ghee and two spoons of MCT oil and Bacopa Monnier (Brahmi).
For lunch, I take green vegetables. Most of the time, it is cauliflower, cabbage, zucchini, squash, Lagenaria, Apple gourd, and likes. Plus, I do two cups of nuts every day (almonds and cashews) for calcium and protein.
I almost take two to four liters of water the whole day. I do not eat potatoes, rice, tomatoes, grains like wheat (to avoid gluten), and legumes are prohibited. No sugary stuff but do indulge in occasional pleasures.
Every day starts with stretching, yoga, and meditation in the morning. Every alternate evening, I do an hour-long heavy exercise, concentrating on upper body strength and abs. After the exercise, I take 660 gms of whey water (amounting to about 80% of DV of protein for me), blended with two bananas.
I am an IT professional and 10 to 14 hours sitting on a computer is the norm. I worked on a standing desk but have been avoiding it for a few weeks since it would hurt my knees or cause too much fatigue.
I am heavy on supplements, particularly vitamin B12, B9 (Folate), D3, beta carotene, zinc, and copper.
Welcome to icliniq.com.
I went through all your reports (attachment removed to protect patient identity). You need to incorporate a vitamin D supplement. Your diet pattern and exercise are good, but I need a few more details like BMI (body mass index) to comment on any changes and to calculate your fat percentage. Along with that I need to explain that either follows intermittent fasting or keto. Going both together is not safe. To mention, the keto diet was designed for kids suffering from epilepsy. It should be followed under supervision only. Do not harm your body. If metabolism slows down, it would be difficult to do diet changes again.
With the mentioned details, I could not understand your requirements do mention.
Thank you doctor,
Vitamin D3 is already there. Please check the supplement details. My BMI is 24.7. I have been doing keto and IF for more than two years now with no side effects so far. Rather I feel more energetic and, on good days, unbeatable focus and thinking speed. I occasionally break all patterns (especially on Saturdays) and occasionally would do IF only on alternate days with an occasional indulgence in sugar/wheat or whatever I have avoided. Plus, many things invented for ones with mental disorders usually tend to have a positive effect on normal people.
Let me know the signs of metabolism slowdown.
Welcome back to icliniq.com.
Yes, the supplement you are taking contains vitamin D3. But your blood workup says you are deficient. Hence you can take Bio-D3 tablet for 15 days regularly and later switch to alternate days gradually progress to weekly once improving your muscle strength. Good to know about your results.
Yes, now the changes are giving you strength and feeling energetic. It is important to come for a maintenance plan with a balanced diet and small frequent meals so that you can maintain your weight and health.
More than five years of the keto diet may release ketone bodies that may harm, so you can manage things pretty much in time. The best balanced diet would be suggested to go with 25% fat, 40% carbohydrates, and 35% of protein from your diet. You can manage a 1700 kcal/day diet. It will increase your muscle strength and also brain health.
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