Rozey Thorn Trees

Me: What sleep health goals should I set for myself for the next 6 months to improve my statistics? ChatGPT: Based on your sleep data over the past six months, here are some reasonable goals for the next six months to improve your overall sleep quality: 1. Increase Total Sleep Time Current Average: 5 hr 58 min  Goal: Aim for at least 7 hours of sleep per night to align with recommended sleep durations for optimal health. Strategy:  Set a consistent bedtime and wake-up time. Reduce screen exposure 1 hour before bed.  Create a relaxing bedtime routine (reading, meditation, etc.).  Limit caffeine intake in the afternoon/evening.  2. Reduce Time Awake Current Average: 30 min awake per night  Goal: Reduce wake time to 15-20 minutes per night  Strategy: Evaluate your sleep environment (temperature, noise, comfort of mattress/pillow). Reduce late-night eating and alcohol consumption.  Try relaxation techniques before bed to promote uninterrupted sleep. 3...

Me: How is the weightlifting professional Anatoly able to lift 400 lbs easily compared to more muscular weightlifters who struggle. Clearly, he works out to develop his strength over large bulging muscles. What is his regimen for himself? What does he recommend for beginners? ChatGPT: Anatoly’s ability to lift 400 lbs while being less muscular than others demonstrates the distinction between strength training and hypertrophy training. While muscular size (hypertrophy) is often associated with strength, the two are not perfectly correlated. Anatoly’s approach likely emphasizes developing neuromuscular efficiency, tendon and ligament strength, and functional movement patterns rather than just increasing muscle mass. Key Elements of Anatoly’s Strength Training Regimen 1. Focus on Neuromuscular Efficiency Anatoly’s regimen likely centers on improving the connection between the brain and muscles, training the nervous system to recruit more muscle fibers efficiently. This allows him...

Nutrition Label Guidelines As recommended by the Engine 2 Diet  Just because it’s labeled “healthy” or “vegan” doesn’t mean it’s actually healthy.  Always read the nutrition label to confirm the content per serving:  FAT CONTENT  Check that fat is not listed in the top three ingredients Especially note the percentage of total fats to the percentage of total calories (aim for < 10-15% of total calories) Saturated Fat Aim for 0 grams of saturated fat per serving of processed or packaged foods For whole, plant-based foods (like nuts, seeds, or avocados), the saturated fat is naturally occurring and not a significant concern when consumed in moderation. Saturated fat should not exceed 1-2% of total daily calories. On a 2,000-calorie diet, that’s around 2-4 grams per day maximum. Trans Fat Look for 0 grams of trans fat on the label By eliminating trans fats, you’re reducing inflammation and improving your heart health Check the ingredient list for hidden trans fat...

Me: Help me recalculate my BMR. I’ve lost a lot of weight since I started my WFPB diet in May of 2024. ChatGPT: To calculate your Basal Metabolic Rate (BMR), we can use the Mifflin-St Jeor Equation, which is widely considered one of the most accurate formulas for estimating calorie needs. Here’s how it works: Formula: For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5  For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 What I Need From You: 1. Your current weight in pounds or kilograms. 2. Your height in inches or centimeters. 3. Your age. …. Your Basal Metabolic Rate (BMR) is approximately 1,684 calories per day. This is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and body temperature. Next Steps: 1. Activity Level: If you’d like to estimate how many calories you need daily based on your activity level, we can multiply your BMR by an activity fact...

Me: I’m listening to Dr. Gregor’s audiobook How Not to Diet where he talks about metabolic adaptation and how a thin person requires fewer calories than a heavy person to sustain or to lose weight. This concept helps explain why it’s harder to lose weight the more weight you’ve lost. Am I understanding this correctly? ChatGPT  Yes, you’re understanding this concept of metabolic adaptation correctly. Dr. Greger explains it as part of why sustained weight loss can be so challenging, particularly for those who have lost a significant amount of weight. Here's a breakdown of how it works: 1. Metabolic Adaptation Basics: A heavier person has a higher basal metabolic rate (BMR) because their body requires more energy (calories) to maintain its larger size.  As a person loses weight, their body mass decreases, which lowers the BMR. This means a smaller body requires fewer calories just to function (e.g., maintaining organ function, body temperature, etc.). As a result, the person may ...

Me: What’s the deal with grapes? Are they a healthy part of a balanced diet or I they sugar bombs to be avoided, as I heard one health expert say? ChatGPT: Grapes can be a healthy part of a balanced diet, but like all foods, their value depends on context and moderation. Let’s break it down: Nutritional Benefits of Grapes 1. Rich in Antioxidants:  Grapes are packed with polyphenols, including resveratrol, quercetin, and flavonoids, which have been linked to heart health, reduced inflammation, and protection against certain chronic diseases. 2. Vitamins and Minerals:  Grapes provide vitamins C and K, as well as potassium and small amounts of other nutrients. These support immune health, blood clotting, and muscle function. 3. Hydration:  Grapes are about 80% water, which makes them a refreshing and hydrating snack. 4. Fiber:  The skin and seeds (if eaten) provide fiber, which aids digestion and helps regulate blood sugar levels. 5. Low Glycemic Index (GI): ...

 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...