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jtgi
@jtgi
What’s the 80/20 way to get most nutrients? I’ve never been good at a routine of well balanced meals outside of dinner. I’ve tried habit change but failed many times. I’m looking for low effort and “good enough” that’s quick to prepare or purchase. Maybe supplements or a smoothie? ty!
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jtgi
@jtgi
@bryanjohnson any advice?
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phil pfp
phil
@phil
Protein shakes and vitamins
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Tony D’Addeo
@deodad
have good defaults ex: default breakfast is bowl of buckwheat, yogurt, pecans, date, and an egg put in good effort to find things you like to eat and like to prepare, then put it on autopilot
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Dwayne 'The Jock' Ronson
@dwayne
If you're talking about micronutrients, getting them all from meals is insane work. And actually literally impossible unless you can get down 6000+ calories. I've done the research and actually attempted. Supplements are extremely underrated. Key is to take them properly spaced out from each other so they can interact with each other and cancel out. Can say more if needed.
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richie is foraging
@richie
i use kachava. packed with nutrients and high in protein. i drink it first thing in the morning.
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ȷď𝐛𝐛
@jenna
Gyroscope (one of the early fitness/wellbeing apps) is trying to solve this with food photos and AI. Jury still out ofc but would be neat if they could get “good enough” as you say. They give a free month trial thingie: https://gyrosco.pe/gift/guestpass_12b_month/?referral=dj
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Joelle LB
@joellelb
Meal prep! I've been a fan of the CRON diet system for 20+ years, you can use AI to optimize your nutrient / vitamin intake. I dump resveratrol & NMA in my coconut yoghurt in the am. I put a ton of nutrients in my red lentil / carrot / ginger / sweet potato / leek / curry / coconut milk soups. Don't neglect looking into medicinal plants (esp if you can forage them its free lol), nettles for instance have a lot of iron & calcium I add it to my green smoothies and tofu scrambles. I also make my own supplements, saves $ and you can really customize based off your specific needs. I also put adaptogens in my homemade vegan chocolate bars.
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marlo
@marlo
just cutting out filler foods like pasta/rice can help a ton. you end up eating way more fruits and vegetables. probably no super easy answer though
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knny
@knny
I track macros and fulfill the micro with a multivitamin I mostly eat chicken (protein), potatoes (carbs), avocado (fat), broccoli (some micronutrients), bananas, and coffee It gets the job done and it’s not for everybody
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EK
@boxerbabe.eth
Best way is to ingredient prep! I hated meal prepping but ingredient prepping helps me have everything I need to make a meal in less than 30 minutes. I used to buy premade meals like Cook Unity but then I realized I would still have to wait 20-30 minutes to make my meal. Cooking is the best way to get you 80%. Also find meals that you like!! I rotate Mediterranean food, Tacos and Salmon bowls regularly and some of their meals I enjoy
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Mgxie 🧚
@degenlady1
Prep your meals…if you’re going for low effort but good enough …
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Fizziqio
@fizziqio
Well, as far as getting your minerals and vitamins: you'd want to prioritize fish, red meat and leafy greens. So I used to make a spinach shake that I would have daily. Spinach will help you get most of the benefits of veggies without needing to go hard on variety. Mind you, This is a stop-gap measure and not ideal, but you can get most of the benefit from veggies by having blended up spinach daily. For the meat side of things, you should prize cold water fatty-fish such as salmon #1. You can get EPA/DHA, copper, zinc etc from cold water fatty fish. These things are essential for brain health. If you can't get regularly access to fish, try to have fish 2-3 times a week. Other meals should be red meat. You want to prioritize Beef and lamb here. Don't go for lean cuts. They're less nutrient rich than the fatty cuts and organ meat. When I'm doing competition prep, my diet includes salmon 5 times a week, and spinach daily for the benefits outlined above. Let me know if you have questions.
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