🥗 Nutrition & Diet 🔗

A personal framework for eating well, staying disciplined, and fueling the body.

🎯 Goals 🔗

• 💧 Hydration: Drink only water (2 liters daily).
• 🥗 Diet: Eat strictly healthy food.
• ⏳ Fasting: Maintain a 15-hour fast daily.

⚖️ The “Healthy” Matrix 🔗

My dietary choices are heavily inspired by Harvard’s Healthy Eating Plate. Here is how I categorize what I eat versus what I avoid:

🧗‍♂️ Overcoming Challenges 🔗

Sticking to a strict diet requires mental models to overcome natural hurdles. Here is how I handle them:

🍊 1. Beating Cravings 🔗

Strategy: Substitution and Satiation

When I crave unhealthy food, my rule is simple: I keep eating healthy food until I am no longer hungry. For example, if I am craving chocolate, I will eat multiple oranges instead until the physical hunger is completely gone, which usually takes the craving down with it.

🌙 2. Handling Nighttime Hunger 🔗

Strategy: Mental Resolve

I’ve found that nighttime hunger is often fueled by indecision. In the past, if I was undecided about having a late-night snack, I would think about food constantly and feel hungrier.

Now, I have made a firm, non-negotiable decision that I will not eat after a certain time, no matter how I feel. Because the decision is already made, the mental debate stops, and I rarely actually feel hungry at night anymore.

📝 Posts 🔗

• Why All Calories Are Not Created Equal: How We Got the Science of Weight Loss Wrong
• Book & Talk Summary: 'How Not to Die' by Dr. Michael Greger
• When You Eat Matters: Exploring the Science of Time-Restricted Feeding

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