Paint Rock Loop Ride 2016-01-30

• Report rights infringement
• published: 01 Feb 2016
• views: 10

Quick summary of How I Did It... I. Health objectives for fighting atherosclerosis * Arrest coronary artery endothelial inflammation to stop plaque growth * Stabilize existing plaque to prevent future thrombosis * Regress existing plaque * Maintain healthy physiology II. Measurable goals to objectives * Cholesterol markers 1. Lower total serum cholesterol below 150 2. Lower total LDL to 60 3. Up-modify LDL particle size distribution - Lower LDL subclass 1 4. Lower Lp-a between 10-14 5. Lower triglycerides below 50 6. Maintain highest possible HDL above 60 * Inflammation markers - glucose, insulin induced 1. Lower HbA1c at/below 5.4, 2-3 month history of glucose load marker 2. Lower fasting insulin 10 IU or below, long term glucose load marker 3. Lower fasting glucose below 75, snapshot load marker 4. Lower insulin resistance below 1.8 5. Lower Glycemic Index, GI, ingestion below 55 6. Lower Glycemic Load, GL, ingestion below 10 * Physiology markers 1. Maintain blood pressure close to 120/80 2. Maintain body weight below 190 lbs 3. Maintain BMI below 25% 4. Maintain low stress III. Strategies for achieving goals * Diet, Mediterranean Diet model 1. Carbohydrates 10-20% * Juicing to concentrate for higher rate consumption by weight * Plant-based carbs * No processed foods * Organic, gluten-free, nonGMO only, low GI * Low - Med-low GI and GL carbohydrates 2. Fats 60-70% * Monounsaturated - majority of fat intake * Polyunsaturated - next in importance * Saturated - in lesser quantity * Trans fat - forbidden 3. Protein 20-30% * Protein shake - Raw egg, whey, psyllium, shredded coconut, fruit, coconut milk for breakfast, before and after strength building exercise * Organic, cage free, range free, grass fed, no antibiotics * 60% Fish, 40% chicken, red meats sparingly, no processed deli meats 4. Pre-biotics to rehab gut microbiome 5. Probiotics to rehab gut microbiome 6. Fiber intake 30 g/dy * Exercise * 60-90 mins / 6 days/week * Cardio on elliptical trainer * Strength building on Bowflex revolution gym and dumbbells * Vitamins and Supplements * Vitamin C 9 g/dy * L-Lysine 9 g/dy * L-Proline 1.5 g/dy * L-Arginine 3 g/dy * L-Citrulline 3 g/dy * Omega-3 3 g/dy - 1.6 EPA, 1.2 DHA, .2 other O-3 * N-Acetyl Cysteine 3g/dy * Opti-men Multi-vitamin * L-Carnitine 2 g/dy * Ubiquinol 300 mg/dy * PQQ 10 mg/dy * Magnesium 400 mg/dy * Astaxanthin 12 mg/dy * Turmeric 2 g/dy * Vitamin K2 1200 mcg/dy * Vitamin D3 5000 - 10,000 IU/dy * Vitamin E 400 IU/dy * Taurine 1 g/dy * Lycopene 7-15 mg/dy * D-Ribose 1200 mg/dy * R-Lipoic Acid 240 mg/dy * Pomegranate supplement 2 g/dy * Pomegranate juice from concentrate 8 oz/dy * Medication * Aspirin 81 mg/dy IV. Schedule * Transition phase, 6 mos Vertical Auto Profile, VAP+ retest * Maintenance phase, annually VAP+ My daily diet My daily calorie requirement = 2621 cal for 190 lbs, target weight moderately active http://walking.about.com/cs/calories/l/blcalcalc.htm Calorie conversion factors Carbohydrates: 1 gram = 4 calories Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Alcohol: 1 gram = 7 calories Calculating how much of what to eat. http://www.acaloriecounter.com/diet/how-many-carbs-per-day/ http://www.acaloriecounter.com/diet/how-much-fat-per-day/ http://www.acaloriecounter.com/diet/how-much-protein-per-day/ Mediterranean diet proportions * Carbohydrates 10 - 20%, 2621 x .10 to .20 = 262 to 524 cal /4 = 66 to 131 g * Fats 60 - 70%, 2621 x .60 to .70 = 1573 to 1835 cal /9 = 175 to 204 g * Protein 20 - 30%, 2621 x .20 to .30 = 524 to 786 cal /4 = 131 to 197 g Select foods in the above amounts that have low GI and GL to satisfy daily calorie requirement for Mediterranean diet carb, fat, protein proportions. http://dietdatabase.com/glycemic-index-and-glycemic-load/ Dr Linus Pauling on Vitamin C and Heart Disease https://youtu.be/2bymKIPaTws The Liberation of Humanity from Heart Disease - Dr. Matthias Rath https://youtu.be/P7Sho5JUSIQ On Lp(a) and Vitamin C... Statins do nothing to lower Lp(a) but have world wide sales on the order of $40 Billion annually. https://youtu.be/O0lEmXJD7p4