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Diet

Humans evolved for Feast - famine

We have a maladaptive brain for feast-feast environment

Royal Institution - How We Got the Science of Weight Loss Wrong - with Giles Yeo

Royal Institution - Is Obesity a Choice? - with Giles Yeo

OUTLIVE by Peter Attia, MD | Core Message - YouTube

  • Biggest threat - Insulin resistance
  • Biggest solution - Physical exercise

What can nutrition teach us about Investing ? I Mihir Patki (Co-Founder - Multipie.co)

  • Basal Metabolic Rate (BMR)
    • Minimum calories your body needs
    • Eating below this level will affect your immunity
  • Total Energy Expenditure
    • Calories burnt by our body
    • Sedentary life = Lower TEE
    • Active life = higher TEE

https://www.bbc.com/future/article/20170601-the-secret-to-a-long-and-healthy-life-eat-less

  • Carolie Restriction - 30% less

The Biggest Lie About Calorie Counting

The Man Who Can Predict How Long You Have Left To Live (To The Nearest Month): Gary Brecka | E225 - YouTube

The Weight Loss Scientist: You've Been LIED To About Calories, Dieting & Losing Weight: Giles Yeo - YouTube

People are overweight because they eat too much. It is also really hard to stop. -- Scott Young

  • Your brain has specific neural circuitry designed to avoid starvation and, by extension, any rapid weight-loss. When you lose a lot of body fat, your hunger levels increase to encourage you to bring it back up.

Don't Die Food Guide

Deep Research Prompt​

Act as an expert Clinical Nutritionist and Dietitian.

Your task is to conduct a deep nutritional analysis of my weekly food planner and typical diet. You will present the comprehensive data in two exhaustive, easy-to-read tables: one for the weekly plan, and one ranking the individual items.

Output Requirements:

Table 1: Weekly Planner Nutritional Breakdown

Please generate a master nutritional table for my weekly planner with the following strict constraints:

  1. Columns: Food Item/Meal, Standard Portion Size (e.g., 1 cup, 2 pieces), Calories (kcal), Protein (g), Carbohydrates (g), Dietary Fiber (g), Total Sugars (g), Total Fat (g), Saturated Fat (g), Key Vitamins (focusing on A, C, D, B-complex), and Key Minerals (focusing on Calcium, Iron, Sodium).
  2. Granularity for Complex Dishes: For dishes like curries or baked goods, calculate the estimated total nutritional value per standard serving, factoring in typical cooking oils/ghee.
  3. Daily Aggregation: Group the table by day (if a daily schedule is provided) and include a "Daily Total" row for calories and macronutrients.

Table 2: Individual Items Ranked (Best to Worst)

Create a second table that isolates every individual food item mentioned in my list and planner, ranking them from most nutritionally beneficial to least.

  1. Ranking Criteria: Rank the items based on nutrient density (high protein, fiber, and micronutrients compared to caloric load) versus empty calories (high saturated fats, added sugars, and sodium).
  2. Columns: Rank (1 being the best), Food Item, Nutrient Category (e.g., Nutrient-Dense, Moderate, Indulgent/Limit), Primary Benefit (e.g., High Iron, Good Fiber), and Primary Drawback (e.g., High Sodium, Empty Calories).

Insights & Adjustments:

Below the tables, provide a concise, bulleted summary highlighting:

  • Any potential micronutrient gaps or macronutrient imbalances across the week.
  • Specific, actionable swaps or portion adjustments I can make using the rankings in Table 2 to improve my overall weekly planner.

Context: My Weekly Planner