How to Improve my Health

How to Improve my Health

1. food

   • min/max figures
     • protein
     • salt
     • sugar
     • fat
       • sat
       • insat
       • vitamin D
         • 2500 UI min to maintain 30-40 ng/ml
   • table of menu options
     • for the 3 main
       • for the in between
   • Vitamin D rich
     • eggs, milk, mushrooms, peas
   • best food ever to the body worldwide
     • Lair Ribeiro
       • olive oil, eggs, quinoa, cocunut, cury/açafrão
     • cancer fighting anti-oxidants
       • avocado, beans, blueberries, brocoli, dark chocolate, flaxseed (linhaça), garlic, spinach
     • loose weight fruits
       • apple, watermelon, raspberries (amora vermelha), graipfruit, orange,

2. testosterone

   • cold shower everyday
   • food to avoid
     • soy, cereal, yogurt, cheese, burger
   • recommended food
     • nuts, peanuts, avocado, brocoli, vegetables, salmon, aspargus, östers, corn, spinach, orange, blueberries, grapefruit, mushroom, cottage, sunflower seeds, olive oil, coconut oil
   • Maca

3. body exercises

   • bone density
     • spinach
   • sex frequence
     • frequence
     • sex +
       • celery, banana, almonds, fig, garlic

4. sleep 8h

   • sometimes go to sleep chicken time

5. lower cholesterol

   • flaxseed: omega 3, fibers, anti-inflamatory
     • eggs

6. daily routine

   • never eat alone
   • max. calories for next 3 -4 hours
   • philosophy quote per day
   • vitamin D
     • sun light
     • 4000 UI/day
     • anti depression

7. avoid prostate cancer

   • fish fat cuts it by 1/3 (salmon)
   • tomato

8. blood pressure

   • salt
   • vitamin K
     • spinach

9. membranes equilibrium

   • Ca+, Mg, K
   • avoid coffe

10. my body reference

    • body fat 14 %
      • actual 17,6% aug/16
    • BMR 1.575 cal/day
    • 1,72 m = 67 kg 2.400 cal/day keep weight
      • actual 68,2 kg