notes-life-body

eating

• fat isnt great
• salt isnt great
• cholesterol isnt great
• sugar is bad
• eat food, mostly plants, and not too much [www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html] [1]
• watch the sum total of calories per day
• eat lots of oatmeal
• soda is bad (much worse than you'd think, mostly due to high sugar)
• fruit juice is pretty bad (somewhat surprising; it's because it has lots of sugar; it's okay to drink fruit juice sometimes but not every day and try to find 'no sugar added' fruit juice) (also, stuff like ice tea in a bottle is similar to soda/fruit juice for the purposes of this list)

"As a rule of thumb, if it was part of a traditional diet, if you could make it by hand, it is good (eggs, butter, olive oil, oatmeal, fruit, …), if not, it's not (margarine, soda, pizza, gummi bears …)." [2]

summary of http://well.blogs.nytimes.com/2015/10/19/the-fats-you-dont-need-to-fear-and-the-carbs-that-you-do/

:

saturated fat, found in fatty animal foods like meats and dairy products, is unhealthy

monounsaturated fat, eg olive oil, canola, avocado is healthy

carbs with a high glycemic index are unhealthy. Examples: sugars, white breads, white rice, potatoes, white baguettes, cornflakes, pretzels, instant oatmeal, rice cakes, gatorade.

(exception: if the total glycemic load of a portion is small then it's okay. Eg watermelon, because it's mostly water)

examples of low-glycemic foods with 'good fats' are peanuts, avocado

exercise

Aerobic is important, anaerobic not as important

When lifting weights (anaerobic):

• don't workout the same muscle on two days in a row, or you'll be more likely to hurt yourself
• form is crucial, don't hurt yourself
• if you find yourself tensing muscles besides the target muscles, you're probably losing form
• slow movements
• freeweights are more dangerous than machines, but also more effective
• a few repetitions of a heavy weight increases your maximum single-rep strength and makes your muscles look big but many repetitions of a lighter weight increases your endurance and makes your muscles look sculpted
• if you're using a machine, best results if you lift until you are close to experiencing momentary muscle failure (but don't hurt your self)

Exercise ~1hr x3 per wk or ~20mins per day?

sleep

https://www.theatlantic.com/magazine/archive/2017/01/how-to-sleep/