Nutrition

Ascidiacea - plasmalogens reverse aging

Misc Notes

RDA has been replaced with DRI (Dietary Reference Intakes). First source for information is usda.gov

• 9 calories per gram of fat
• 4 calories per gram of carb
• 4 calories per gram of protein

Keto Notes

• No more than 20g carbs per day

Ketosis & Fat Adaptation

Fat Adaptation Checklist

Entering Ketosis Faster

• Reduce stress (stress produces cortisol, spiking blood glucose, increasing insulin)
• First week stay under 10 carbohydrates per day
• Low intensity long duration cardio (wait until after first two days of low carb)
• Intermittent fasting (eating spikes insulin, not eating keeps it low)

Vitamins & Minerals

B Vitamins

• Organ meat
• Beef
• Chicken
• Eggs
• Nutritional yeast

Omega 3

• Fish
• Walnuts
• Salmon
• Avocado
• Chia
• Flax
• Olive oil
• Tuna
• Anchovies

Magnesium

• Pumpkin seeds
• Almonds
• Pistachios
• Broccoli
• Bananas
• Avocado
• Spinach
• Dark chocolate

Gut Biome

• High fiber foods
• Probiotics: live yogurt, kimchi, kombucha, kefir, sauerkraut

Calcium

Could copy [1] and [2]

• Calcium and magnesium affect sleep

Cholesterol

Dietary cholesterol does not affect blood/serum cholesterol

Chromium

Could copy [3]

Folate

Could copy [4] and [5]

Iodine

Could copy [6] and [7]

Iron

Could copy [8]

Magnesium

could copy [9] and [10]

• Calcium and magnesium affect sleep

Potassium

• Prevents cramping
• Potassium - sodium ratio

Selenium

could copy [11] and [12]

Vitamin A

Could copy content from [13] and [14]

Vitamin B5 (Pantothenic Acid)

• Helps alleviate fatigue

Vitamin B6

Could copy [15] and [16]

Vitamin B12

Could copy [17] and [18]

Vitamin C

Could copy [19] and [20]

Vitamin D

Could copy [21] and [22]

In order to improve the positive effects and reduce potential risks of increasing Vitamin D levels it is important to also supplement with Vitamin K2.

Vitamin D increases calcium absorption. But without enough vitamin K2 (MK-7) excess calcium will be deposited into vascular tissues instead of into the bones, increasing the risk of arterial calcification and hypertension.

See for instance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/ for more info on why it is important to add K2 when supplementing with Vitamin D.

Vitamin E

Could copy [23] and [24]

Zinc

could copy [25] and [26]

Taking Multivitamins & Supplements

See:

• [27]
• [28]
• [29]