Rozey Thorn Trees

 I keep hearing about red light therapy being popular for skin health, injury recovery, emotional health, and more. I spent time today reading up on it and watching reviews of the light panels. I’m intrigued, although, it is quite a commitment to buy a big enough one and use it consistently for weeks and months. Here’s a good ChatGPT summary: Red light therapy (RLT) is not only used for skin health but has a wide range of applications backed by varying degrees of scientific evidence. Here’s a detailed look at its uses: 1. Skin Health and Cosmetic Benefits RLT is well-known for its benefits in improving skin health due to its ability to stimulate collagen production and improve blood flow. • Applications: • Anti-aging: Reduces fine lines, wrinkles, and sagging skin by stimulating collagen and elastin production. • Acne treatment: Reduces inflammation and promotes healing. • Wound healing: Speeds up skin repair and reduces scarring. • Psoriasis and eczema: Reduces inflammat...

 I’m impressed to learn more about Bryan Johnson’s life in the new Netflix documentary, Don’t Die: The Man Who Wants To Live Forever . I had already formed a positive opinion of him because of a podcast interview. He strikes me to be a sincere, deep thinking, self-driven man who is passionate to transform his life in every way not just for better health but also for optimal longevity. The documentary seems to further affirm my belief in him as a good person who intends to be well for as long as possible. I don’t buy the accusations that he’s merely a snake oil salesman preying on gullible people for their money. He has plenty of money. The monetization of his Blueprint project was an afterthought after many people clamored that he should share his regimen with them instead of keeping it to himself. Although, I don’t think what he’s doing is scientific, and I can’t imagine myself doing much more than a small fraction of the dieting, exercising, and biohacking of himself that he does...

At 192.6 lbs this morning, I’m officially no longer moderately obese according to the BMI. I’m so happy. It’s been a long haul since May 1st when I started this Whole Foods Plant Based journey. I’ve averaged 1.1 lbs lost per week over the past 8 1/2 months. I slowed down quite a bit over the past couple of months because of a double inguinal hernia, surgery, and recovery. Since my surgeon cleared me to exercise again, I’ve started up my routine this past week:  Push-ups: from 3 sets of 5 reps to 4 sets of 10 Pull-ups: 3 sets of 3 reps of overhand and underhand using a stool as needed to get my chin to the bar  Stretching:  Touch toes and hold for a minute Sit cross legged with arms crossed then bend forward as far I can to a 7-level of pain tolerance  Hold for 2 minutes Lie back down to rest for 1 minute  Repeat 2 more times After a achieve mastery by bending my head down to the floor someday soon, I’ll add a new stretching posture 

I’ve been enjoying a hearty scrambled tofu breakfast the past couple of days. I mix in chopped onions, mushrooms, turmeric, cumin, and nutritional yeast, and more. I love it. It’s delicious, nutritious, and it fills me up so that I’m not craving a snack too soon.  I listened to Dr. Greger’s section on breakfast in How Not To Diet today. He talks about benefits of skipping breakfast but he spends more time on the value of eating a quality, healthy breakfast. Here’s a very helpful ChatGPT summary of his points: Dr. Michael Greger, in How Not to Diet and other materials, does not explicitly advocate skipping breakfast for everyone. However, he highlights research suggesting that early time-restricted eating (eTRE)—where the eating window begins earlier in the day and ends by mid-afternoon—can have health benefits for some individuals. This eating pattern aligns with the body’s natural circadian rhythm, improving metabolism, blood sugar control, and fat burning.  Strengths of Skip...

Here’s a 3-day Whole-Food, Plant-Based (WFPB) meal plan tailored for endomorphs. It emphasizes whole, unprocessed plant-based foods, low in fat and carbs, while being rich in fiber and protein. Day 1 Breakfast • Tofu Scramble: 1/2 block firm tofu sautéed with turmeric, nutritional yeast, garlic, and black salt. Add spinach, mushrooms, and cherry tomatoes. • 1/4 avocado sliced on the side.  • Herbal tea or coffee (unsweetened). Snack • 1 small handful of raw almonds (10-12 almonds). • 1 apple. Lunch • Lentil and Veggie Salad: 1 cup cooked lentils mixed with diced cucumbers, tomatoes, red onions, and parsley. Drizzle with lemon juice. • A side of steamed broccoli (1 cup). Snack • Baby carrots with 2 tbsp hummus. Dinner • Stuffed Bell Peppers: Red bell pepper halves stuffed with a mix of quinoa (1/2 cup cooked), black beans, diced zucchini, and salsa. Bake until tender. • A side of sautéed kale (1 cup) with garlic and lemon. Day 2 Breakfast • Chia Pudding: 2 tbsp chia seeds ...

I’ve plateaued this past month and a half for a variety of reasons: I developed to hernia, I went through surgery to fix the hernias, it took about two weeks for me to feel good enough to start treadmilling and resistance training again. My surgeon says I’m healing great at the 2-week post-op mark. In 8-10 months, I can expect to be fully recovered. In the meantime, I can get back to my regular routine. Just respect what my body is telling me when I feel fatigue or discomfort.  I want to kick this plateau weight loss state out of town. I asked ChatGPT to review the facts of what I listened to today: Me: Review what does Dr. Gregor the author of How not to diet? say about chia seeds, flaxseed, and cumin for appetite suppressant and weight loss. ChatGPT: Dr. Michael Greger, in How Not to Diet, highlights chia seeds, flaxseeds, and cumin as beneficial foods in the context of weight loss and appetite suppression. Here’s an overview of what he says about them: 1. Chia Seeds • Hi...

195.7 lbs today  Dr. Greger writes in How Not to Diet : Apple Cider Vinegar:  2 tsp reduces blood sugar spikes,  increases satiety, and  flavors your salad and food.  Never drink it straight because it can burn.  Never put it in on your skin.  Beware that apple cider vinegar tablets may not actually contain apple cider vinegar  Spread it out with food throughout the day, about 2 tsp per meal. Try varieties of vinegar to fit your palette at a local vinegar store: chocolate, apricot, hickory smoked garlic, … It activates your AMPK Here’s ChatGPT to expound on what AMPKs are  in Dr. Greger’s How Not to Diet Dr. Greger focuses on AMPK because it aligns with his emphasis on evidence-based, natural strategies for weight management. By promoting AMPK activation through diet, exercise, and lifestyle changes, you can create a metabolic environment that encourages weight loss while also improving overall health. AMPK (AMP-activated protein kinase) is a...

I saw a TEDTalk clip of Dr. Sarah Hallberg, a physician and researcher known for her work in reversing type 2 diabetes through a low-carbohydrate lifestyle, recommending reduced carbohydrate intake to improve insulin sensitivity, promote weight loss, and manage or reverse type 2 diabetes. Here are some of her key principles.: Dr. Hallberg’s Eating Guidelines 1. Avoid Sugar and Processed Carbohydrates • Cut out added sugars, sugary beverages, candy, and processed foods like bread, pasta, rice, and baked goods. • Focus on natural, Whole Foods to stabilize blood sugar and insulin levels. 2. Focus on Non-Starchy Vegetables • Prioritize low-carbohydrate vegetables such as leafy greens, broccoli, cauliflower, zucchini, asparagus, and peppers. • Avoid starchy vegetables like potatoes, corn, and peas. 3. Eat Healthy Fats • Incorporate fats from natural sources, such as olive oil, avocado, nuts, seeds, and fatty fish (like salmon). • Avoid trans fats and highly processed seed oils (e.g., so...

I finished watching The Weight of the Nation Series on Max. It’s a 2012 documentary about the obesity crisis in our country. It’s sad to think that the crisis hasn’t let up 13 years later. Here are key takeaways for me that ChatGPT helped me write up: 1. Obesity is a Complex Issue with Multiple Causes  Biology and Environment: Genetics play a role, but the environment has a more significant impact on obesity rates, including the availability of cheap, calorie-dense foods and sedentary lifestyles.  Socioeconomic Factors: Obesity is more prevalent in lower-income communities due to limited access to fresh, healthy foods and safe spaces for physical activity.  2. The Health Consequences are Severe  Chronic Diseases: Obesity increases the risk of diabetes, heart disease, hypertension, stroke, and certain cancers.  Reduced Life Expectancy: Excess weight can significantly shorten life expectancy.  Mental Health Impact: Obesity often correlates with depression, an...