Life From A Curious Mind

From the Podcast: Life From A Curious Mind http://davidblanestudios.com/wp-content/uploads/2015/08/Episode-5_-How-I-Fixed-My-Bad-Cholesterol-In-A-Month.mp3 View on iTunes I had shitty cholesterol. Then I fixed it. In a month. No, it’s not that easy, but because I’m fairly young, have motivation, a decent diet and workout routine, it was possible. If you have found yourself in the same boat, or just want to avoid bad cholesterol, I hope my story can help you. First couple of things to note before I started this regimen. And, a lot of people are worse off than I was. So please take necessary measures with recommendations from your doctor. My plan worked for me because I have an interest in health, and have been exposed to proper work out methods since before high school. Here is my physiological situation before I started. I am 29 years old, weigh 178 lbs and about 5’10” tall. My diet consisted of smoothies for breakfast consisting of spinach and fruit from the frozen section at the grocery store. Sometimes eggs. Sometimes peanut butter or granola bar in a rush out the door. One cup of regular coffee in the morning and 2-3 cups of decaf throughout the work day. Lunch usually consisting of whatever my fat ass wanted to order. Lets just say anything bad. Dinner was either eating out or making a smoothie. Alcohol consumption consisted of 3-6 drinks sporadically during the week and 5-10 on the weekends. Before I went to the doctor I already knew I needed to cut back on drinking, eating shitty, and start working out regularly. I was growing a gut, my jaw was getting noticeably fatter than I have ever been and I would get heartburn. Some of the worst symptoms were not being able to breath in all the way sometimes, or just feeling really bloated after a seriously large meal. This is usually a problem with your body’s ability to break down food. You feel lethargic, full and eventually it starts becoming like a cloud of heaviness to your life. Harder to get out of the car, go up stairs, just stupid tasks that shouldn’t feel heavy, feel like they take extra work. So, sorry for the long build up. When I went to the doctor for my physical I got my blood work done and I was shocked to find that I needed to get back into shape and knock down this bad cholesterol. Here are my bad cholesterol results: LDL Cholesterol (bad cholesterol) was in the normal range – “In a world of good and bad cholesterol, LDL is the bad one. LDL collects in the walls of blood vessels, causing the blockages of atherosclerosis.” – source VLDL Cholesterol (bad cholesterol) was in the high range 55 mg/dL “VLDL contains the highest amount of triglycerides. VLDL is considered a type of bad cholesterol, because it helps cholesterol build up on the walls of arteries.” – source HDL Cholesterol (good cholesterol) was in the low range 31 mg/dL “HDL cholesterol is the well-behaved “good cholesterol.” This friendly scavenger cruises the bloodstream. As it does, it removes harmful bad cholesterol from where it doesn’t belong.” – source Triglycerides (lipids) were high at 273 mg/dL “Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides.” – source There are a couple things I want to note here. I was very upfront with my doctor about all my bad habits, which isn’t always easy. I admit, when I talk to doctors, sometimes I feel like they are judging me. But, you just have to power through that for your health’s sake. The goal is to get better, not protect one’s whiny-ass self from feeling stupid. Or, in my case, being a little bitch about cutting back on some “luxuries”. Do some forensics on your day-to-day diets. What are you consuming? Where what can you eliminate (REALISTICALLY) and still enjoy yourself? My prescription from my doctor. Eliminate drinking, go on low-carb diet, and work out more. To be honest, he wasn’t as concerned about my cholesterol as I was. but, personally, I don’t like any of these numbers to be out of whack. We also planned to draw blood again and retest in a month. I took it a lot further. I stopped eating anything with bread, pasta, or dairy. I also eliminated sugary-anything. A couple of things I noticed, my protein powder had a large amount of cholesterol accounting for almost 30% of my daily intake. I learned that one egg has a whopping 67% of your daily cholesterol (mostly just the yoke). And, another surprise, shrimp is right up there with eggs. This combined with high-carb intake, shitty sugary foods, and alcohol, were tearing my body to shreds. What’s interesting is that some of the higher fat foods aren’t actually as bad for you. For instance, some cooking oils are actually good for you in the right amount. The “Bad Cholesterol” Diet NO CARB. No carbs. No CARBS!!!! Also, I took a break from alcohol for 2 weeks (then I went to vegas and that stopped). Then continued normally, with a little more caution and also switching to vodka and diet, sugar free sodas when possible. Vodka and diet, sugar free ginger beer is great. What you need: Blender – I use a nutri-bullet. Spinach or superfood greens, found in produce section Bananas, found in produce section Mixed frozen fruit, frozen food isle. Whatever you think looks good, but check the nutrition facts. Wheat based fiber powder (like this)- This ingredient is key. I took it 3 times a day. Orange juice, low sugar and added calcium or vitamin D. Coconut milk sugar free. Protein power veggie based (just make sure it’s low in cholesterol and carbs). Natural peanut butter – for light snacking. Baby Carrots – for light snacking. Triscuits – for light snacking. Hummus – for light snacking. Diet Schedule And Framework Morning: Sinach and “superfood” green smoothie (most grocery stores have this mix. if not, opt for just spinach). Mix frozen fruit, orange juice and 2 tsp of fiber powder, and a large handful of spinach. Lunch: Buy some powdered fiber for work too and leave it there. Order spinach salads, bring a spinach salad, or figure out a way to only eat vegetables during lunch. But you need to make sure it’s big enough to fill you up. Mix up your powder fiber in water or with food and drink your appetite suppressant. Dinner: Another smoothy, but we’re switching up the taste, even though it’s nearly the same. Although we’ll get more potassium with this. Use a whole banana, your protein powder, coconut milk, spinach or supergreens, and, of course, your powder fiber. If you’re on a work out plan, I suggest eating after your workout, but there’s no exact science to it (at least that I know of). You definitely want to eat late enough to stay full for bed, but not so late that you stay awake. 7:30-8pm worked out well for me. Appetite suppressants: The powered fiber and coffee worked great for me. Adding the fiber immediate added a layer of fullness I was not used to right away, and for the first couple of days, you will be very gassy. Neither coffee nor powdered fiber have hardly any calories (I drink coffee from a french press and it’s black with no added anything). Note you can use any other stimulant like tea to help with this. Lunch is the time when you will feel the hungriest. After you eat your salad, immediate chug a cup of water with your mixed in fiber, and grab some coffee. I only have 1 cup of regular coffee in the morning, then I switch to decaf, so I’ll start a fresh cup of decaf right after lunch. It acts as a suppressant even though it’s probably just a trick I play on my mind. In general, appetite is pretty big for those that have a real problem with dieting in general. Staying full is tough. First and foremost, you need to be busy during the day. If work doesn’t keep your mind off of food, then you will need to plan a way to stay focused on something else. Immune system health: boosting your immune system is like giving your body permission to run efficiently, and get rid of the grim building up inside you. Vitamins and other ways to increase immune system health: Yoga – decrease stress, tells your body to move and stay flexible. No chanting or weird-ass spiritual shit needed, but feel free to add it. Vitamin D – You should take this regardless of anything, all the time. I take 2 2000UI pills before bed. Fish Oil – around 3000 mg a day worked for me. Vitamin C – around 2000 mg a day worked for me. Moderate Alcohol – some people think this can help raise HDL levels. Fortunately I got plenty of it during my diet *wink wink. For this diet to work you need to stay rigorous. Make your first goal the day you go back to the doctor for a blood resampling. Workout Routine: It’s pretty simple. 5 days a week. Main highlights are cardio and weights. I set goals weekly. For instance I started out curls with 20lbs weights and knew I needed to get up to 45lbs to get back to my highschool days. Or on bench, I would need to go from a comfortable 135lbs rep base to maxing out around 250 lbs (1 rep). Every day I go I start with 10 minutes warm up on either the elliptical or treadmill. Focus on a light-set (more reps, lower weights) or heavy set (less reps, more weight). I focus on 2 muscle groups every time I go: arms, back, chest, core, legs, or full body. Always, get at least 50-100 stomach ab workout reps in there. I work in sets (10 reps) or 3 per muscle group and do 3 different exercises twice. For example, 30 curls, 30 lunches, 30 pull ups then repeat, or change it up slightly still focusing on that group. Sometimes I’ll mix in 3 muscle groups, or try to max on something. The only rule for me is to make sure I push my limit every time. After every workout I run 1 mile on the treadmill or elliptical. Monday: Easily the worst day of the work week to try and go balls-to-the-wall at the gym. I do yoga in my basement to a video. Nothing spectacular, but try to increase flexibility every time you do it. Tuesday: After warm up I see how many pull ups I can do. This is really the only set work out I do first thing every week. After that I usually do light arms and core, back or legs. Warm down. Wednesday: Warm up. Go straight into benching, then flies, then either some back, core or legs. Usually ending on a flurry of planks (10 second hold) and push ups (10) until I reach 30 push ups and 30 seconds in plank. Warm down. Thursday: Warm up. Heavy set of arms and I always through squats in here (with weights, to be clear). Push yourself on squats (but don’t hurt yourself). Squats are really good for you. Before you run a mile, do a lighter leg work out like lunges or simply squatting without weights. Consider stretching out that hammy and quad before you hit your warm down. Friday: Warm up. Heavy set of chest and tris. My other muscle group is usually Abs here. For the weekend you want to feel the soreness Saturday and Sunday. Warm down. Weekends: I take it easy. But the first couple of weeks I would still squeeze in 40 push ups or a short 2-3 mile run. Results Here is the email from my doctor: Labs: Everythings is back to normal, except my dern HDL Cholesterol! Just 1 point shy of being in the Normal range of 40 – 60 mg/dL. Still a big win in my book, but I still want to keep improving. On top of my better cholesterol. I also dropped 10 pounds to 168lbs and added some nice tone (including some firm-fucking pecs). Go to comments Transcript: 0:00done and done in a dead added you guys still playing with another episode of 0:10life from a curious mind this week is a very interesting episode that I it’s 0:17more of a personal story about lifestyle health and I you know happiness and all 0:25the other good things about being a healthy individual so really for more 0:32information about this episode i really suggest you look at my blog I spent more 0:36time there writing down some specifics especially on my diet and workout 0:42routine for this particular blog we’re gonna covered today is just around 0:48cholesterol having bad cholesterol and how to lower your cholesterol and raise 0:56your good cholesterol I’ll go into more detail about that in my blog and there’s 1:01a lot of really need a gritty detail about how I really accomplish this so 1:09long story short I was able to do really good work in about 30 days maybe a 1:15little bit more about a month’s worth of work working out dieting and everything 1:19to get my cholesterol back on track so definitely will say it again check out 1:26my blog for the specifics in case they leave anything out of this 1:30the story behind this to kind of set everything up for me personally I am 1:36pretty young considering someone who could have my cholesterol usually these 1:41things are genetic or you just have poor lifestyle choices there’s a lot of 1:47contributing factors a lot of those who do I pay attention to but at the same 1:51time I’m just kind of setting the stage for my personal my personal experience 1:57here to kind of give you more information about your average you know 2:02mail size five ten hundred and sixty eight pounds now I was a hundred 1778 2:11when I first started 2:12before this little exercise diet routine and I got into back when I was first 2:21given my lab results I was this average height and weight so long story short 2:30basically I need to go in for my yearly physical and it’s been several years so 2:36I knew in my in the past I actually had high triglycerides which are not your 2:43cholesterol but they can I think the way it works is they are part of what can 2:49work with your cholesterol to make it worth your body worse in dealing with 2:55bad cholesterol I’m not really sure on the full details of it essentially 3:00there’s a range of a couple hundred to a more couple hundred that put you at risk 3:06may be getting heart disease if you’re exposed this way for a long time where 3:10you live this way for a long time so high triglycerides are bad but they are 3:15more common I think especially genetically and you have to check your 3:20facts on that definitely not a doctor just researched guy that issue and I had 3:26to fix it so deeply researched their coordinate with your doctor said you 3:32know so kinda what I knew going into this is a skinny guy growing up I how 3:38people would be like you know you have a high metabolism I usually eat alot I was 3:44never worried about never really worried about really eating anything I mean I 3:49just ate enough I felt shittier something I would just start doing that 3:53particular thing or if I just knew you know over time I would be damaging my 3:58body a lot I wouldn’t try to build habits around certain things so I do 4:03have a general knowledge and discipline around eating but it’s when it comes 4:09down to feeling good what he’s doing what I want to do I’m I’m usually pretty 4:13just open and liberal about doing whatever I fuckin want so that’s a 4:18pretty terrible way to live your life if you the older I get 4:23the the more expect not to be able to get away with that I do kind of myself 4:29how healthy in a ballot trying to balance out my misbehaving so every time 4:33there’s a long period of drinking or there’s laws of carbon take a lots of 4:40food I’ll take vitamins or work out or do something to cut off said that in the 4:46past year too I think me working more and kind of getting into the corporate 4:50environment I more or less just slacked off on a lot of the stuff so going into 4:57my doctor I was I kinda knew there was gonna be something I prime need to work 5:02on and i was just kinda like give it to me straight doc let’s get this thing 5:07whatever it is you know let’s I know I gotta cut out here so I was really up 5:13front about dealing with stuff I said yeah pretty shitty diet basically eat 5:19out whatever one late night I’ll use it up on the weekends all the stuff that 5:26you know essentially no watching carbs or calories or anything like that I put 5:34on a couple of pounds and you like over the past year too I I could why can’t 5:39tell you how much fat I can just see my my stomach popped out more and more so 5:45it’s it’s not something I was proud of anyway going to the beach and the pool 5:50now was actually the first time in my life ever that I’ve even considered 5:54myself looking really as like a fat person I am a person right now and I’m 6:03not trying to belittle anybody who may struggle with being overweight or is he 6:07laid out I’m just saying to myself I was always skinny kid you know that comes 6:13with the dogs benefits a negative stigmas as well but you know so being 6:20seen myself in this light and looking in the mirror I just getting discuss it I 6:23felt my face again fatter and basic idea is you some so what’s the doctor and get 6:30my blood work done I said doc you know 6:33here’s what I’m doing here’s all the pills I’m taking you know I sometimes 6:37have trouble sleeping so I take melatonin you know sometimes I’ll be 6:43drinking a lot so I’ll take a vitamin B at night before storing your in my 6:47hangover the next day so it’s like little tricks like that that I would do 6:51in a pretty infrequently though i got really bad about taking vitamins I 6:57wouldn’t really worry about that kind of stuff but I honestly I was pretty good 7:01about grocery shopping list for breakfast foods and potentially some 7:07dinners although I was eating out a lot for dinners so essentially lots of the 7:13times in the morning I would use a smoothie partially because it’s easy to 7:18do and if you buy groceries every week it’s pretty healthy too so I knew doing 7:25that was a good thing but I actually made a couple mistakes as well that I 7:30did not know when I found out I have high cholesterol I went and we got my 7:35blood work done I had though HDL switch your good cholesterol had helped secure 7:41your body get rid of the junk in the bloodstream essentially so that it just 7:46flashes her body I had high LDL and VLDL cholesterol which are known as your bad 7:54cholesterol like I said earlier I had high triglycerides not overly of Lehigh 7:59they said it was a range from like 200 to 800 was somewhere or no I think it’s 8:06like 140 would be the highest you want to be and I was like a 240 250 range 8:12which is actually not that bad he said my doctor said you know if you go to 8:17like someone who’s really bad triglycerides will be 600 800 range I 8:22think it was but double check my make sure you do your research so 8:29basically found out high cholesterol can lead to focus on that’s a really simple 8:33approach to do research on what you know 8:36bring us down and I’m just gonna break it down for real quick here first things 8:43first if you want to do anything to go on a diet you increase your immune 8:49health there’s a couple things you wanna do you are focused on distressing and 8:54that can mean just have a better attitude try to focus on you know what 9:02you can do every day to make yourself happy don’t over stress you know if you 9:07like this is your new priorities your diet or exercise so the next month at 9:13least two months maybe three months depending on how bad you are I would 9:17just say you know what this my health at least for the next three months you can 9:22continue after that but maybe you want to reshuffle your goals at that point 9:26what your health goals are at this point you have one goal and that’s to get 9:29healthy so think about things that make you happy 9:32definitely don’t over commit to a lot of stuff I started doing yoga every month 9:38every Monday in my basement alone one thing for a guy it’s kinda hard to go to 9:44yoga and feel like you today is usually a bunch of girls and that’s just how it 9:52is so I usually just do it alone now watching video or something to mimic and 9:58that was pretty easy so that’s really good thing for Monday’s money is only 10:01ever feel like going to the gym I don’t feel like dealing with people it’s just 10:06a fuckin Monday at some unknown likes Mondays so it’s a great time to do yoga 10:10for me so I get home it’s dinner 10:15well in this case i i switch to smoothies Rodriguez movie with an hour 10:20or so and and when it gets to be kind of like late maybe 830 I’ll do yoga so it’s 10:25it’s right before about the tone it down and wind down for bed if I’d been 10:31drinking on the weekend even on Sunday or something this is definitely the 10:34night that you need to clear that out 10:37make sure you make yours to give yourself is clean system to start the 10:41workout week so my my goals on Monday are trained to just clean my body out 10:47make sure that it’s completely free of toxins and bad energy whatever that 10:54means to you essentially just feeling happy in composed watching something at 11:00night when you’re falling asleep reading a book 11:03meditating whatever you gotta do to get yourself in the mode you know on the 11:09weekends I’ve also been doing some my course work so I try not to do anything 11:13strenuous there i mean this is like your day for pleasure after the first day of 11:18work when you’re probably given a lot of shit to do in the morning see you when I 11:21turn all that back refocus for the for the workout work week so I usually watch 11:28something very easy documentary stuff night watch anything at all so basically 11:36stuff to make sure you’re happy 11:37like travel documentaries about going places through documentaries about 11:42sheriff’s although that could make you hungry so don’t do that if you’re gonna 11:47start going and playing out downstairs so that’s kind of like the first day in 11:53the life of your first your first lesson second lesson we need to think about the 12:00pills and the other immune health items that you’re gonna wanna throw into 12:05really target this high cholesterol low battery low good cholesterol problem so 12:13we know when I went to the doctor he just said low carb diet he said focus on 12:18working out and so I was like you know what that’s great I’m young so he’s 12:23probably not really that worried about me now maybe he would be if I was forty 12:27or fifty so he’s probably just cut me a little slack is a figure out eventually 12:32marry now but I I don’t work that way so I want to get the ship back into gear 12:38here and no one way I decided to do that is related to sing hard for him five 12:45days a week and targeting so well-known vitamins and supplements second 12:50help turn this thing on so with the immune health there’s a couple of 12:53vitamin C you wanna do 12:55vitamin C’s DS and DS DS are for your immune health overall there’s been 13:02studies show that helps depression that helps with your overall body’s ability 13:09to deal with itself essentially so it’s like it’s like it’s likes hanging out in 13:15the Sun for a while you know that little Sun high that you get from being out the 13:19fuck son that’s really just exposure to your body was a lot of vitamin D just 13:24feel good they say that helps with depression and a lot of three other 13:28things that also helps you from your sick as much lower stress just help your 13:34body fight off that shit in your in your shed whatever so by vitamin B is really 13:40helping your energy level from what I understand it’s more metabolic so it 13:46helps you break down foods and store energy in your your muscles and brain 13:51more so you’re able to kind of put things to work that were working before 13:56it’s also helps you stay hydrated in some ways I think so you want to take it 14:02when you’re a few been drinking or something like that to help your body’s 14:06overcome the shit you just put in their vitamin C everyone knows the orange 14:12juice orange juice guide to successful yes I’m just kind of making the show but 14:19it is known to to help your immune system alot so doing that in there is 14:23always a good one and I just do that regularly one thing to note here is I 14:29also take most of all my pills at night that’s because during the day sometimes 14:35all feel the side effects of taking too many vitamins that could be like some 14:40Lothar forging feelings just assume some time together slowness I think because 14:47if I have been gorging and sugars and stuff during the on the weekend or 14:51something and then I come back on on Monday in start doing this or 14:58well you’re definitely gonna feel if you dive straight into this diet hardcore is 15:02your gonna feel the lack of sugars and carbs in you you’ll probably feel 15:07slightly depressed because of the first few days without sugars and stuff so I 15:12think he’s a night when I about to sleep with a melatonin I get knocked out the 15:17vitamins do their work I don’t feel anything I wake up good to go so I’ve 15:23just been doing it that way sometimes I i’ve Associated vitamin D with like a 15:27foggy headed feeling I’m not really sure of those related all but like the spacey 15:32feeling when you’re at work and you just feel like you’re just having trouble 15:35focusing but there could be a lot of other things as well so the couple other 15:42things to think about here I was started taking niacin but then I found out later 15:48that my doctor did not recommend that so that’s when you’re thinking about doing 15:53check with your doctor apparently it’s kind of been overruled is actually doing 15:57anything good for your body so I would I would recommend the other ones once one 16:09of the major things that I did here to focus on was fiber fiber really solve a 16:17lot of the problems that I was was having I mean it’s I think that makes 16:22with a low carb diet kinda told my body hey we’re we’re good to go back this 16:28year so what I did with fiber is I got the power of those Metamucil commercials 16:36or benefiber I think it is one of those but you’ll have to get that fancy stuff 16:43for you and make sure that you’re getting about three grams of fiber 16:46there’s I think I included a link in my my blog to the type of fiber amusing so 16:52it’s really just a power that you can mix in with your smoothie or with just 16:56water and just check it real quick during the day and actually I recommend 16:59doing that at lunch because right after lunch if you’re under this diet you’re 17:04going to get pretty hungry if you don’t do something to stress you out so the 17:10pills I suggest 17:11including fiber into your diet three times a day 2 tbsp 2 teaspoons sorry so 17:18it’s not a whole lot you don’t go overboard earlier and you will feel 17:22really gassy for the first week or two or just take a lot all at once 17:27essentially after a while my body started started to get used to a lot of 17:32fiber it just does it does it really complain anymore I mean sometimes I have 17:37to take a bathroom break more than I would but it’s really not a you 17:42definitely notice it right away when you start but over time it goes away if it’s 17:48unpleasant I mean just think about how much worse it is when you’re watching 17:53your face with bad essentially so there this is the tradeoff you either get a 18:03lot of bad food cravings or appetite cravings or you can have some gases 18:08feelings for like a week but you don’t really feel it 18:11the cravings I doubt with your Chuck survivor I mean I really contribute by 18:17virtue making it possible for me not to get hungry during lunch so I really 18:22really really strongly recommend using fiber with your doctor hall that cause 18:30I’m not help special here so I guess so 18:34fiber is a good one vitamin D vitamin B’s I’m and see them in check this chair 18:44yes that’s it really those are the 300 what missed one big one here this royal 18:54is one of the only things that most official blog like mayo clinic or health 19:04doctor of we’re recommending they said really if you have high cholesterol new 19:10one organic or non-organic just a settlement that you can get over the 19:14counter tops plus release officials really the number one thing to do to 19:19help take it down faster so fish oil 19:25view a lot I recommend around 3,000 milligrams a day which works for me 19:31which is about two pills I stocked up about two pills and even when I first 19:36start off I was doing two in the morning to night with your doctor on that I just 19:43didn’t really think it would make much of a difference to me and it did really 19:46do anything so I can say that it works for me but not gonna say that will work 19:51for you 19:51the same but you know vitamin C added about 2,000 milligrams a day I did 20:00vitamin D about 4,000 you are whatever that means so it just depends based on 20:09the bill but those right I definitely stayed really hard on this for the first 20:13two or three weeks kinda just slacked off towards the end but I so do it as 20:19much as possible so so so we’re thinking about to settle this right we got immune 20:28health supplements and high-fiber being a key ingredient here to really helping 20:35you stay your appetites so after it suppresses appetite suppressing is a 20:43huge tactic here and especially with any diet that I just kind of I just kind of 20:50decided beforehand 20:52getting hungries gonna suck so what am I gonna do about this one thing you can do 20:57is a couple of things mentally there’s there’s a whole game got played yourself 21:02mentally want to make sure you have some stuff to be focused on during this time 21:07you want USA busy work in a good way don’t be stressed out but you want to be 21:11trying to entertain it works or not if you don’t go to work you want to make 21:16sure that you find something to do during the day that is not gorging 21:19yourself one of the easiest ways to do this is don’t spend too much time at the 21:25grocery store don’t go and you’re hungry try to spend only like 40 to 50 bucks 21:31because that’s all you’re gonna need on this diet once a week or so that’s all I 21:36spent that 21:38sometimes it’s been more unlike like a good in here and there but that’s it 21:42so some other things to keep your appetites down I drink coffee like a 21:49madman and I have been for a long time so the past year to think in the past 21:54two years I’ve only taken down my caffeine cup of coffee down 21 per day 22:01and the rest is decaf a drink that sparingly but I always have like a warm 22:06cup of my desk and sometimes I take like once but it just sits there all day or 22:11sometimes I’ll take like three cups of four cups of decaf just depends so my 22:17appetites really never that bad at work I don’t have any snacks however I will 22:23say I was eating chocolate a lot of work I I would keep order in chocolate 22:27because everybody like that come by and get a chopper to make you so that would 22:31be something that I would do but now I’m just got out too much sugar arkansas bad 22:38for you in small amounts but if you can’t do it don’t do it this is not a 22:44point to it maybe grab grab some dark chocolate at the grocery store and 22:48killing one bar and limit yourself only that but otherwise I’m gonna go really 22:54for down Rabbitohs you’re on the podcast today I try to keep it short as possible 22:59but want to give you as much information as you can 23:02again leave comments on this let me know if you need more information be happy 23:07try to research for you but essentially I just want to share what we were 23:11getting into that so appetite suppressants are huge parts of making 23:17sure you stay in your diet plan right because you don’t want to get hungry and 23:20gorgeous self so when you go to the grocery store don’t buy too much also 23:25you want to maybe buy a couple sacks and four stacks I recommend something really 23:32simple my favorites 23:35go to my favorite go-to czar carrots and hummus and make sure the hummus is it 23:39like high fat high cholesterol no cholesterol try to get everything was 23:43your cholesterol in it you know just make sure that I thought so OK when 23:49you’re working out a lot 23:50so that’s great if you are going to die anyway you’re gonna burn that shit off 23:54but I thought you’re not necessarily bad for you just depends on the type of fat 23:59I don’t know much about all that just make sure you when you’re reading the 24:04back the tuition labels be do your due diligence before you buy anything that 24:08doesn’t have closed draw in in a decent amount of fats and just pitch into the 24:12daily value percentage if you like if it’s like 50 percent of your daily 24:16values should probably not even touch that should but if it’s only six percent 24:20or something as part of your snack that’s not a big deal because you’re not 24:27a whole lot of that are you shouldnt so carrots and hummus in sometimes because 24:34I started to trust myself a little more I would get Triscuits or some type of 24:39cracker 24:40also has no cholesterol but it’s not really good for you essentially it’s 24:45just your junk food so don’t treat it as something that’s good for you as part of 24:50your diet is something you should be avoiding but it’s ok to have a little 24:56bit of it just cuz you’re going to have to cheat with something so might as well 25:01be me Triscuits are some cracker that satisfies that sugar salt craving that 25:08you’re going to get that’s fine so if you’re working out every day so that 25:14covers the basics here so let’s that kind of gives you an outline a 25:19foundation to start so I’ll go into my daily diet I have asked I have a blender 25:26that essentially it’s like a neutral boy on a few guys over if you ever used one 25:30of those it’s it’s really easy to just make a smoothie right now and just heard 25:35just drink it and you’re done that’s why I always just in the mornings I was 25:41doing that before I started this diet but before but after I started this diet 25:47I realized that one of my gradients probably weren’t doing the whole lot of 25:51good that I need to focus more so what you’re going to need when you go 25:59shopping at the grocery store stocked up all the stuff 26:02is a blunder your needs finish a lot of spinach super food mixes ok something 26:09that actually gives you nutrition plus you want more just nothing like celery 26:18celery that’s like water in a green stick there is really nothing in there 26:24worthwhile venture super food grains are gonna get a lot of other nutrients are 26:29really good for you and that also helps you stay fall in your body happy music 26:35system happy essentially just giving it what it what it needs mixed frozen 26:41fruits as is where you’re going to get your good carbs and you’re good sugars 26:45and all the good tastes in the morning so when you’re actually trying to enjoy 26:50yourself in the morning this is what you’re gonna want so I usually get the 26:55mixed frozen fruit is usually like a bag of peaches and strawberries I don’t 27:00really worry I know is there’s no cholesterol and it’s really good for you 27:04so I don’t worry about the type of fruit just checking based fiber powder and 27:16again like I said there’s a link to that and my blogs it’s immediately clear what 27:21that is 27:22got to find that the diet so I should have somebody like it’s sometimes it 27:27says nothing to do with being in the type of food I’ll it’s usually in the 27:30medicine or so OK next item would be like orange juice low sugar is 27:42recommended but not necessary I only put like a couple like half a cup in their 27:49maybe maybe a full cup not much and then the rest is water sugar I usually go for 27:56like lotion if I can how did calcium or vitamin D I can coconut milk so you want 28:04some of this protein powder that’s veggie base vegetable base that can also 28:10double as you’re super food or super greens 28:15but make sure it has no cholesterol one thing that I was doing prior to this 28:20diet was actually using purchasing power that hard pretty high cholesterol and 28:25accounted for like 30 percent of my daily value so I was just an abnormal 28:32amount of cholesterol 22 pretty my body when I just worked out and it’s just a 28:38few times I think for big body builders that kind of thing but you’re trying to 28:45cut back so let’s get everything balanced out first before you try to be 28:51some superhuman machine then you can just pick you know about that next thing 28:58is one thing I love to snack on his natural peanut butter definitely going 29:03to make you fat if you child down on a lot but it’s really not bad for you if 29:07you do 29:08natural the natural and it would be bad if you had anything that had any refined 29:13sugars or anything that’s going to essentially slow down your your your 29:21body breaking down the student digesting it so after that baby carrots and 29:28Triscuits and almost like we just talked about for snacking in the mornings use I 29:33do this movie I do orange juice 29:37the spiritual power Greens superfood sorry and makes out with the frozen 29:44fruit orange like a little bit of orange juice and mostly water for the liquid 29:48base 2 teaspoons of fiber powder in a large handful sorry I guess so the large 29:57animals which is usually how much of it in there and that’s it makes a lot 30:02together it tastes great worry about that it’s as soon as you with the fiber 30:09you’re gonna be full especially if you bring coffee right next to where I 30:13usually do a French press coffee was completely black and I just make that in 30:20a French press it’s good to go in about two minutes so while you’re blaming 30:24everything together if you start heating the water at first time you’re done 30:28the water will go off and you can pour the coffee or the water and coffee I 30:36that’s my only only regular caffeine cup of the day the rest of the day I’m doing 30:41decaf it is still either its mental or i don’t realize is or not but it still 30:47acts as an appetite suppressant much like any stimulus I think that’s 30:52supposed to be the caffeine doing it but I’ve checked my brain into thinking I’m 30:56for what I drink it somehow so usually it works for me for lunch 31:02this is a little more tricky you’re at work or not but usually it’s more 31:07convenient to get to a lunch or maybe you have a lunch meeting with somebody 31:12or you’re going out to lunch nine times out of ten it’s just a freakin the worst 31:16meal the day because you’re obligated to figure it out on the spot usually it is 31:22much as we all like to prepare it just doesn’t happen so just always stick to a 31:27salad with no chicken or anything like just gonna say is I’m leaving protein 31:35out of a lot of this it’s impossible to do in a diet just gonna need protein so 31:42try to get you know once and while do you like a grilled chicken and vegetable 31:49platter saying after lunch because you will be working off so we do want to do 31:56that but for the most part always stick to your spinach salad and essentially 32:03just in taking his few calories as possible during lunch and if you’re 32:08really hungry hungry later snack on something when you get home from work 32:12don’t do it while you’re at work if you’re hungry at work when you the first 32:17thing you gotta do after lunch every day I swear you go just as you gotta get 32:23your your fiber powder need to have some work to mix it in with a small cup of 32:28water that you can chug instilling just doesn’t taste that great so just just 32:34plug it in you know just to a glass of water stirred up one thing I found 32:39helpful as if you go to the grocery store for lunch 32:42you can like a packaged salads 30 min be careful on the dressing don’t overdo it 32:49has allowed all that refined sugar crap fast since all sexual stuff they just 32:56don’t need so if you have to do that do it but don’t overdo it on the salad 33:01dressing and when you get back to the office immediately pour that fiber 33:06powder you’re gonna get hungry after a South everybody gets hungry after cell 33:10is just not enough so that firepower as you do it just adds this this way to 33:18your stomach that’s great and you just feel like oh my god like I’m not hungry 33:21anymore this is amazing so do that and then when I do I go straight back to the 33:26coffee go get a cup of coffee and I starts it then in October my body I’m 33:30really fault I’m ready to start working again so it’s it’s really just a brain 33:36hack gotta stay focus make sure you just showed that checked out water was fired 33:43without thinking you’ll be sure within like five minutes go make yourself a cup 33:47of coffee will be distracted before you know it back to work so just as soon as 33:54you’re thinking about just to just telling you one thing you’ll notice is 34:01after doing this fiber and working out all the time you won’t be that hungry 34:05your body’s gonna get more efficient it I just think stuff and you just want me 34:10to ok let’s move on for dinner you gonna get home from working in BC probably 34:16somewhat hungry although I will say after we could seriously cry 3 weeks and 34:21you’re really not gonna need to eat something right away I go straight to 34:26working out after work but if you worked out in the morning or something then 34:30you’ll be going right home so just go straight to this movie I suggest not 34:36eating too early or too late for me and after all times between 7:30 and 8:30 or 34:43around then so around eight o’clock after eight it’s too late you’re gonna 34:49get too much energy you can’t sleep too early and you’re gonna get hungry again 34:53before you go to bed neither of which are bad thing 34:57solve for either of those by taking a natural sleeping supplement or something 35:02your doctor prescribed or do if you’re still hungry go eat some your snack food 35:11which might make you stay awake longer but that’s your own fault so fuck you do 35:16that and that’s that’s really the way to solve it so for dinner let’s go back to 35:23you said back so let’s assume for me I wanted two different tastes so what I 35:28did was got I get coconut milk for night and adds more of a sweet vanilla flavor 35:34I guess but we’ve got a slight but if you get my protein protein powder 35:43usually has like a flip over to it so if you if you follow the same essentially 35:49the same recipe as before for from breakfasts as for dinner I don’t use 35:56frozen fruits here unless I don’t have as usual I just read banana just one I 36:02do the fistful of greens and fiber powder and protein powder protein powder 36:10is I usually choose this because I’ve just worked out 36:14protein helps you build muscles it’s actually it’s like my thinking my body 36:20for all the hard work to get a little bit bigger and cuts in that way though 36:24so that’s the deal it’s a nice totally different tastes in the morning although 36:34you’re getting a lot of the same nutrients plus potassium from the banana 36:37so that’s really helpful so it’s a little more fatty tho coconut milk as a 36:44lot more fat and orange juice but it’s good fat for you and it’s really the 36:52only that we’re going to have most of the day so it’s okay and you just worked 36:57out or I did in this area so I don’t worry about it it’s been working for me 37:01so yeah 37:04so let’s move on kind of find it absurd already so right like to start start 37:12wrapping it up like and 37 minutes is a long one so workout routine it’s pretty 37:19simple for me I gotta make it up as I go the rule is my favorite rule is 37:24essentially I go to whatever whatever which is not completely true I do have 37:29like a foundation here pretty strict set of things that I stick to but it’s 37:34usually pretty wrote rotational it’s optional you can kind of things can make 37:40it up as you go but have some men points to accomplish here may highlight your 37:46cardio and weights and I think my doctor would have erred on the side of cardio 37:50so if you can make it in for one of the two do cardio ice I definitely if you 37:57want to do this fast you want to lose a lot of weight and you wanna go back to 38:01where it should be 38:03you’re gonna need to do it that’s just going to show your body that you gotta 38:05step it up a notch 38:08weekly goals when I say that I’m not being like over the top like you gotta 38:13read everything down and just saying just try to keep track mentally of how 38:18many crunches you’re doing how many you know wait you’re you’re putting on the 38:22thing on the dumbbells try to go from twenty pounds 25 pounds of your you know 38:29if your curling for example 11 Jan 20 or 50 years of thing try to move up for 38:36example I started at twenty because I knew I could probably do it just out of 38:41previous work out spirits I like one thing I didn’t say is I i’ve been 38:45working out since I was like 13 always been in the gym sometimes a lot less 38:50frequently and sometimes lot more I definitely had a bad habit of going like 38:55once every couple weeks until I started doing this five day routine so let’s 39:01just say I knew in high school I was doing I can do 45 dumbbells for crossing 39:08each arms around eighty pounds total for curl 39:11are ninety pounds I guess so that was like a nice heavyweight back in high 39:16school and college and I knew I would not be able to do that so I started 25 I 39:20think right now I’m 35 and that’s that’s still heavy for me so I’m still working 39:25my way back up to like being really strong stuff that’s all I mean by 39:30setting goals basically I always start every workout with 10 minutes warm up 39:39it’s this is the only thing here is to make yourself comfortably comfortably 39:46heart rates heart rate elevated you know when I get your get too high or too low 39:52you just want to tell you about start working out soon you’re going from being 39:55lethargic sitting at a desk to now about to deliver some weights so about 10 40:00minutes on the elliptical treadmill push yourself a little bit not too hard you 40:04want to go over the top right away I usually focus on either a light set so 40:10more reps less more reps lower weights or for the entire workout that day or 40:17heavy set for the entire workout which is less reps and more I focus on to 40:23muscle groups at least at a time sometimes I do more or just do a full 40:27body workout is kinda hit everything just to keep myself entertained I’ll do 40:31whatever i think is best 40:32always do at least fifty to fifty to a hundred ab workout reps there so just 40:40gimme some more career oriented or just straight situps just something to get 40:46your outside action that’s because I know that now is like doing that in 40:49there is a just reward to try to get more of a six pack I guess so 40:56to avoid the end of the workout I was doing mile run on the treadmill or 41:01elliptical and this is this is strict always do this this is if you’re getting 41:08tired I would cut out some of the weights and then still do the mile run 41:12maybe do one cycle workout and then run or set of 2 normally I do you two cycles 41:22every workout I focus on doing three sets per muscle group or per rotation 41:31her exercise so that’s kind of confusing so it ends up being nine sets and three 41:41of those sets are on different machines different exercises for different muscle 41:47groups so normally focus on either arms back chest core legs or full body 41:54normally do like three sets on this machine 3 cents on that machine three 42:00sets on this machine all focusing on one muscle group and then I’ll move on and 42:05then I’ll cycle that and start over on different machines doing the same 42:09exercise something similar or something like that sort of being a total of six 42:14different sets two cycles as I would call it a night earlier but either way 42:21it’s I did two cycles I guess nine’s each for each exercise so try to figure 42:30out my blog it’s it’s up there it’s not that confusing I just have to import 42:34obviously the only rule is that I do try to push myself pretty hard especially 42:43right off the bat I was really getting into it and I was really excited about 42:47it so now it’s kind of torn down and I’m just trying to stay stay with the group 42:53stay with us on Monday easily the worst day of the week so like I said I do your 43:01Tuesday after warm up and use many pull ups as I can for just a good way to 43:07measure how strong you are 43:09overall I’ve always measure like many pools as I can do kind of put you at 43:14ease your overall Lake accessory that’s like I don’t know just to me it seems 43:20like you do that you can do a lot of other stuff and so i i couldn’t do 10 in 43:27one go I could project for the most but now I can do tin 43:32like a set of 10 reps get up to about 15 before I’d like just did that I just 43:39move on next thing so that’s the only one I do every Tuesday to get my body 43:45back into the groove the rest of the day I do usually a light workout focusing on 43:51arms usually it’s an armed a fifth starter pull ups are usually do the rest 43:56of arms either back or ABS or something more career oriented or legs so the next 44:04day I don’t ever really do chest or arms in the same day just so I’ve always done 44:12it that way 44:13chest and tri’s back for always kind of the two groups you do together that’s 44:18kind of a core seen here but not strict at all so the next day on Wednesday all 44:23do white it’s a white world get more reps less weight so I go into bingeing 44:29and flies either some back or legs usually ending on a flurry of planks and 44:34pushups so ten second holes of planks and then 10 pushups repeat till you’ve 44:41done each thirty times as thirty seconds of planks total 30 seconds or 30 44:48push-ups in that at the end warm down every every workout as a warm up and 44:53warm down periods keep that in mind Thursday warm-up heavy sets of arms from 44:59rotating from Tuesday since you arms and I was due to heavy set of arms so it’s 45:06going to be pushing yourself trying to gain new records in their goals and on 45:12squats I always do squats on this day 45:16squats are really important part of your health so when you’re I’ve just read 45:21online thats wats up 45:22your whole body deal with the fact that you’re pushing up a lot of weight that 45:27helps your calcification your bones and helps your muscles deal to just prepared 45:32a bill to build muscle so it’s just good for you all around if you wanna 45:37afterwards you definitely want to kind of work your way down and in your legs 45:41to doing some light lunges squats without any way is good to just kinda 45:46keep everything moving but more light and then you want to do some distressing 45:52him he inquired stretches especially if you’re an old man or something like that 45:55you want to warm down so the mile run that’s also kind of a stretch so you’re 46:02gonna be here for full range of motion back to it that Friday your warm-up 46:07heavyset just tries so I usually try to max out of bench here do a lot of 46:13triceps just really destroy my body in a good way for groups really isolated and 46:20if a lot of impacts from working out you want to feel that working out going into 46:25saturday and sunday say you got that pool party will show about you know what 46:30suspects you know look those arms look good you feel good warm down on Friday 46:36make sure you get that Milan before the weekend now on the weekends I just take 46:42it easy after the diet of kind of started eating shitty again 46:47drinking more on the weekends I went to Vegas actually during I think most my 46:53second week i think is the beginning of my third week on this you know what 46:58happens in Vegas stays in Vegas let’s just say that I broke my diet a lot 47:02there and I got background on it right back on and you know the next day back 47:06to so 47:09just stay with that my first couple weeks though first couple weekends I 47:15would squeeze in about 40 pushups or short 23 mile run that would put it put 47:22me in a good place for the rest of the week and you don’t have to do that but 47:27it’s definitely good if you’re at a party and then we’ll start the next day 47:31you don’t have anything to do with your gonna either something you’re gonna get 47:35a big meal or a lot of carbs essentially is going on at work 47:41cancel that out like this is a cancel out so it’s really does so let’s get the 47:49results you know early when I got my test results back I had you know 47:56HDL cholesterol is your good cholesterol 31 milligrams DL whatever that is 48:04deals fifty five milligrams and high triglycerides 273 under exaggerated 48:11before but it’s 273 where my bad and if we look at the test results afterward 48:18first of all I got a Dr note from a doctor in my email saying he did a great 48:22job with your exercise he just went into the blood test home everything was taken 48:27he said wow good job on your research is that the fire was really a great move up 48:32to the diet he also said vitamin D was great he said the official was exactly 48:38what he would have done to you was impressed that I did all that on my own 48:41he didn’t actually recommend any of that take that with a grain of salt 48:46recommended doctor so I made up the necessary but at the same time I you 48:53know getting on this regiment feels good 48:56your body respond when you when you put it to work we do have goals in mind just 49:02do all that it will work it work for you so the lab results were good HDL 49:08cholesterol one point shy away of being back to normal sis is the only one that 49:14I didn’t get back to normal everything else was good I i brought everything 49:18back to healthy levels 49:20LDL cholesterol is in range of a sudden milligrams per DL my deal deals were 29 49:27milligram steal my triglycerides ready nice 145 kilograms deal so everything’s 49:34looking good bad cholesterol down good cholesterol and almost in normal range 49:39and I took that mean I still do a good job and you should too if you can get 49:44any of these back back on track slowly that’s fine I recommend going if you 49:50really have a lot about withdrawing you have a stunning struggling I would make 49:53the situation three-time process can get blood work every time your doctor in on 50:00it too he can help you or she can help you and but definitely definitely get 50:06that worked out I got everything worked out I was really proud of myself feels 50:12good to have followed some regimen that I put in place that’s not super strict 50:16but it works 50:17knowing how you can knowing how to stay disciplined takes an admission of 50:22honesty about how you are normally in admitting that a lot of it is 50:27distracting yourself from your your cravings and your needs 50:32I can’t stress enough how much the fiber appetite suppressant works suppressing 50:38works with and if you just need some higher spiritual help the meditation and 50:44yoga and the good vibes stuff is really helpful also been tricky can do is to 50:49tell all your friends that you’re doing this 50:53tell me about cluster on this is your goal and if they start trying to be a 50:58bad influence they say we need to go eat somewhere shitty offer too good a coffee 51:02instead offer did not go drinking but do something instead you know let’s go on a 51:08walk let’s do this without me and there’s a lot of the things you can 51:13actually do that you can to avoid these bad situations but I’m flipside 51:19definitely reward yourself ok you know once in awhile let’s let’s assume that 51:25you’re you’re pretty moderate with your your habits everything go out for a 51:29night on the town 51:30strut your stuff with your new unibody 51:33you know flex muscles in from some women just so you feel better you know you 51:38actually did you don’t have two people on that check this out 51:41bitterly fought it and tell me to shut up and it was it was great very 51:46rewarding yeah so if you enjoyed the story if you want to do anything more I 51:52was trying to keep out a lot of the personal feelings and stuff just 51:54essentially because I knew I was going to go along with all the details again I 51:58refer to my blog for any more detailed information about my diet but what I 52:03bought essentially this is a quick way that I I found to fix my cholesterol and 52:10I think if I were to keep having problems I would just referred to the 52:14sky keep doing it although I would maybe get bored me switch it up or get the 52:19advice of doctors and really kind of dig in more I think the next goal will be to 52:24build his body out keep cleaning it out build some muscle and staying strong on 52:31the moderate drinking and good carb diets alright everybody hope you enjoy 52:36the steps again if you want more information please feel free to comment 52:41or tweet at me David Blaine David Blaine 52:44the L in my last name is the one that’s the only thing Davi d be 18 and he the 52:51one is a number one not spelled out so you know otherwise you guys have a great 52:58time this this this weekend coming up I think labor is coming up here came from 53:04as I would have another upset time it’s actually been probably eight months so I 53:08apologize but can’t wait to do another one 53:13thank you

http://davidblanestudios.com/wp-content/uploads/2014/12/Episode-4-The-Christmas-Truce-of-1914.mp3 One of the most powerful moments in human history. The event that brought two superpowers together, Christmas. The Germans and the British troops stop fighting and meet each other in no-man’s-land. See why this is one of the most impactful stories from modern wartime history. Resources: Dan Carlin’s Hardcore History: Hardcore History 52 – Blueprint for Armageddon III History Channel Documentary:

http://davidblanestudios.com/wp-content/uploads/2014/12/Episode-3_-Episode-3_-Tight-Jeans-Crypto-Currencies-Lego-Ideas.mp3 David just can’t shut up about the tight jeans he’s wearing. Apparently it better to have old jeans? Why am I writing in the third person. Today’s episode includes a discussion about the future of currencies and a discussion around the move to digital or “crypto” currencies like bitcoin, mostly sourcing an article that surfaced some of the latest drama in that realm found here. One of the best marketing strategies I’ve seen in the past few years is the “ideas” project by lego. It’s a wonderful way to have a conversation about your brand and it’s so, so effective.

http://davidblanestudios.com/wp-content/uploads/2014/11/Episode-2-The-Process-of-Change-and-How-We-Adapt.mp3 David breaks down his ideas about the process of process. How do we go from one method to another. We all do this every day but we call these methods “Routines”. This podcast I want y’alls help with. Shout at me @davidb1ane with your answers from my podcast.

http://davidblanestudios.com/wp-content/uploads/2014/10/Dead-heart-transplants-UberX-impoundings-Teacher-shadows-student....mp3 Episode 2 covers my not so sexy mic set up with terrible sound quality ha ha. This week we cover dead heart transplants, UberX getting impounded, and a teachers story about shadowing 2 students. Please leave comments here, or tweet me @davidb1ane to start a discussion. Also, tweet me if you know anyone who is interested in being interviewed, or is doing something cool that we could talk about.

http://davidblanestudios.com/wp-content/uploads/2014/10/life-from-a-curious-mind-episode-0-.mp3 Learn about yours truly in a humbling display of rambling and nauseating self description. All jokes aside, I wanted to take a stab at podcasting, because why not? This episode covers my reason and purpose for the podcast as well as a background explanation of my character. It’s not easy to talk about one’s self for 40 minutes, but I managed to get through it.