Search Results for: jack white diet

Brian Johnson, also known as Liver King, is one of the most popular fitness and lifestyle celebrities on social media. Johnson preaches eating raw meat, sleeping on wooden planks, and taking ice cold showers every day.

Although Liver Kings principles might sound ludicrous, the bearded muscle man has managed to amass 1.6 million followers on Instagram, 126K subscribers on YouTube, and over three million followers on TikTok, sharing bits and pieces of his lifestyle on the social media platforms.

Johnson made his social media debut on Aug. 18, 2021. He beat some of the most popular supermodels in reaching the landmark of one million followers.

Liver King is usually seen without a shirt as it could come in the way of him showing off how eating bull testicles can turn you into an alpha human.

Many Primals have asked why the name Liver King and the answer is simple, because Liver is King. Our early ancestors always favored the liver first many modern-day hunter/gatherer tribes still do along with lions, great whites, and other wild alpha organisms. The liver is a nutritional powerhouse full of peptides, growth factors, and natural vitamins in their most bioavailable forms.

Per the social media celebrity, returning to the ancestral way of living can bring the mojo back to your life. However, he acknowledges that most of us dont want to move into the woods or hunt our food, so he has come up with principles that he believes can improve our health and lifestyle.

By living ancestrally, we overcome obstacles between ourselves and true health and happiness.

Liver King preaches nine ancestral tenets that include:

Furthermore,the paleolithic lifestyleproponent advises logging in 10,000 steps every day. Per Johnson, the human body evolved for scouting, hunting, and gathering, and walking 10,000 steps every day is the bare minimum everyone needs to do for optimal health.

Every step you take is a step closer towards re-discovering your primal self and paving the path towards better living.

Although Liver King preaches some attention-grabbing tenets, it isnt his principles that made him an overnight celebrity.

Health and fitness enthusiasts flock to his social media profiles mainly because of his jacked and diced physique andhis claims that he has never used steroids.

While Johnson fans, orprimalsas he likes to call them, defend his lifelong natty status, the Liver King has managed to irk several social media and fitness icons.Joe Rogan, in one of his podcasts, said about Johnson, He has got an ass filled with steroids, is what that guys got.

Furthermore, Johnson has turned his newfound fame into business success. His supplement brands,The FittestandAncestral Nutritionhavereportedly become multi-million dollar businessesin a short period.

Check Out:Joe Rogan Fed Up with Liver Kings Claim of Being Natural: Just Shut the Fu** Up, That Guy is On Steroids

Brian Johnson wasnt always the burly bearded man we now see on social media. Before debuting on social media as Liver King, the Texan worked as an executive in a pharmaceutical company.

Interestingly, Liver King barely recognizes his real name anymore because, as he puts it, the Liver King ripped open a cage and ate Brian Johnson.

Per the supplement brand owner, he was sad and weak growing up as his father had passed away while he was still young and before he could get to know him. To add to his pain, he was bullied in high school.

Johnson revealed that his life began to change for the better after he started working out in one of his moms boyfriends home gyms. It wasnt long before his peers started noticing his gains, and lo and behold, one of them compared him toMark Wahlbergfrom his Calvin Klein underwear modeling days, which as per the Liver King, probably changed his life forever. There was no turning back for Johnson after this.

Meanwhile, Johnson got a degree in biochemistry and enrolled in a medical school but dropped out before orientation. The Liver King later went to work for a pharmaceutical company and made a nice living doing so.

Per the successful businessman, his kids, also known as theSavage Liver Boys, were the reason behind the familys initiation into the ancestral lifestyle.

When they were young, Rad and Stryker frequented the hospital due to allergies and illnesses. Desperate to find a way to fix his childrens health, Johnson read Sally Fallons bookNourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and Diet Dictocratsand decided to implement some of its findings. The rest, as they say, is history.

We cut out all the processed foods, we cut out all the liquid calories, the seed oils. We just went to whole foods, chiefly liver and bone marrow. Anything that made sense like,Yeah its ancestral,

According to Liver King, the new diet worked its magic in a couple of days, and the rings around his kids eyes disappeared. They had this new vibrancy, this new energy, this new electricity. You didnt know they were capable of living like this, with such joy and laughter, he concluded.

Shortly after meeting his wife, the Mr. and Mrs. opened a successful dental practice together. They then moved on to selling nutritional supplements that support the ancestral lifestyle to which they had become devoted.

After Liver King saw the benefits of practicing the nine ancestral tenets firsthand, he realized he needed to share it.

What kind of piece of shit would I be if I dont model, teach, and preach this to the world?

The Texas native hired a social media consulting firm to document his life and workouts and started sharing them online.

The modern-day barbaric abides by the following dieting principles:

The ancestral diet favors nutrient-dense whole foods over processed foods. Liver Kings paleo-style diet is limited to animal foods as he believes it is more effective at helping build strength, power, and earth-conquering dominance.

It is no secret Johnson is a fan of organ meat and advises his tribe to incorporate them into their daily diet.

Proteinis the building block of muscle. Plus, it helps lose fat and keeps you satiated for longer. If your goal is to build muscle mass, your goal should be toconsume one gram of protein per pound of ideal body weight. [1]

A high-fat and low-carbohydrate diet can help optimize hormone production, reduce blood sugar issues, improve sleep and immune function, aid in anti-aging with improved cellular regeneration, reduce blood pressure, and stabilize neurological functioning in the brain. [2]

Folks pursuing the ancestral lifestyle require more carbs than people on a vanilla diet.Carbs support growth, tissue repair, and fast action energy. Seek clean and fast-burning carbs (fruit, honey, potatoes) for recovery and slow-burning carbs for sustained energy

Johnson recommends the following macro-split:40% protein, 35% fat, and 25% carbs.

Im not a hospital, Im not a doctor, and this is not medical advice. I do, however, have a degree in biochemistry, claims Liver King on his website.

Although Johnson is as jacked as a pro bodybuilder, he doesnt eat like one. The Texas native eats three meals a day. His meals are big and nutrient-dense, unlike bodybuilders who like to eat small meals at regular intervals throughout the day.

Liver Kings breakfast comes with a note after youve earned it through sufficient struggle.

Note:If Johnson feels full, he mixes the shake with milk instead of the Mountain Valley Spring water.

Johnsons message for the second meal? After strenuous exercise. Dominate.

Liver King steps away from his early caveman habits for six days a week at dinnertime and cooks his food before eating. However, he prefers his dinner raw on Thursday.

Note:Johnson allows himself sweet potatoes topped with maple syrup and crunchy sea salt, but only if he has earned it.

Must Read:Is Bone Marrow Good for Bodybuilding?

Likethe other Johnson popular for his badass physique, Brian leaves no stones unturned during his workouts.

Brian Johnsons training regimen is an adaptation of theWestside Barbell Conjugate methodbecause he believes its the most badass methodology in strength.

Johnson trains every day, sometimes twice a day. Even on a rest day, the primal is always moving. This is what his training regimen looks like:

Morning:

Evening:

Metabolic conditioning, focusing on muscle hypertrophy. Think:

Morning:

Evening:

It includes several miles of walking in the sun, followed by some sprint variations on the assault bike, rower, or ski erg. The combination simulates a successful hunt. Johnson breaks his 24-hour fast after this training routine, obviously after he feels like he has earned it.

Morning:

Evening:

Metabolic conditioning, focusing on hypertrophy.

Morning:

Evening:

Metabolic conditioning, emphasis on hypertrophy.

Saturday is Liver Kings favorite workout of all.The Super Barbarian, featuring numerous strongman movements and finishing with core.

Note: The Barbarian is a trademark Liver King exercise that involves holding a 70-pound kettlebell in each hand, strapping 20-pound ankle weights on each leg, carrying 70 pounds in a backpack, and dragging 120 pounds on a sled behind you for one mile.

Liver King plans on taking theBarbarianglobal, dragging his sled across international landmarks like the Great Wall of China and the Taj Mahal. These would be incredible things to do to connect with people, he said.

More slow miles in the sun, and some non-negotiable Tabata push-ups. Then, Liver King calls it a week.

Liver King and his tribe prioritize meeting their daily micro and macronutrient goals through a nose-to-tail diet and only rely on supplements to fill in the gaps. Here are the supplements Johnson uses:

Are Liver Kings ancestral lifestyle claims genuine or is he the biggest brofessor of our generation? You be the judge. However, there is no denying that Brian Johnson is one of the most dedicated and passionate individuals in the health and fitness space.

Liver King is specific about his diet and lays out everything you need to know about following an ancestral diet, from what to how much you should be eating.

Finally, if you were to take one thing away from this article, let it be this:

I always say youre either growing or youre dying. Liver King

Excerpt from:
Liver King Diet and Workout Program Fitness Volt - Fitness Volt

There are various reasons people choose to go vegan. It might be for health reasons as a way to lower their blood pressure, cholesterol or address concerns about heart disease or because of moral values and respect for the well-being of all animals. The choice might have its roots in environmental activism (about 15 percent of global greenhouse emissions come from livestock), or it might start out of pure curiosity.

If the dietary changes are health-linked they often need to happen overnight. But if they arent, the journey generally starts slower: excluding red meat then poultry; then moving into a pescatarian diet followed by fully vegetarian, then removing dairy and finally into a vegan or plant-based diet.

This was the process Salinas chef Maria Gonzalez started on seven years ago. Gonzalez is co-owner of High Vibes Juice Co. and chef of Cali Dawg vegan hot dogs. She never thought she would quit eating meat her interest in veggies grew out of curiosity and her willingness to try something different. I started to want to know how it felt, what it was like [to have a plant-based diet], Gonzalez says.

Maggie Evans, a registered dietitian, nutritionist and certified diabetes educator at Community Hospital of the Monterey Peninsula, says a good way to start this transition is by eating less meat for example by replacing half of the ground meat in a spaghetti dish with beans, or by adding more vegetables to your meals.

If people are changing their diets because of health concerns, substituting a veggie burger, for example, wont necessarily be beneficial. These are still highly processed items, Evans says. Not all vegan or vegetarian alternatives are automatically healthier, she adds some have more sodium or saturated fat. Evans also cautions that plant-based and vegetarian eaters can miss certain nutrients if they are not watching their diets and making sure their meals are balanced. She says B-12 is a vitamin non-meat-eaters could lack and its important they consume supplements that include nutrients we get from animal products Vitamins B-12 and D3 and iron, for example.

If people are unsure where to start, Evans encourages consulting a dietitian or nutritionist to help during the transition.

Evans also believes labels shouldnt be set in stone. You can have a mainly vegan diet but once in a while enjoy a favorite food like fried chicken or barbecue ribs.

Change can be hard, Evans notes. We already have so much stress in our lives, she says. The last thing we should be stressing about is our nutrition.

Gonzalez says that for her, the lifestyle change has been positive. She has more energy now than when she was an omnivore something she appreciates during her 15-hour workdays. The change has also meant getting creative while cooking traditional dishes. I had to learn how to cook all over again, Gonzalez says. While she always used vegetables in her cooking in some way, she has learned to see them in a different light: as the main ingredient.

She says a good way to start when cooking your favorite recipes while transitioning is to think about what veggies you can use to substitute in for meat.

Gonzales also introduced her family to vegan recipes and has made vegan versions of traditional Mexican dishes like pozole. Instead of using pork, she uses shredded jackfruit and mushrooms. When she shares her pozole with others, some dont believe that its 100-percent plant-based: Its funny, they swear to me that [jackfruit] is a meat.

Gonzalezs current favorite vegetable is the versatile cauliflower, which she uses cooked or raw in a vegan ceviche.

She also contributes to vegan pop-ups hosted by Urban Arts Collaborative, a local socially conscious arts and community organization. Their next event is scheduled for Saturday, June 11 from 2-7pm at the UAC gallery located at 21 Soledad St., Suite C, in Salinas.

Cauliflower Ceviche

Recipe By: Chef Maria Gonzalez & El Antojo Veganx

Ingredients

1 large cauliflower head

2 medium tomato, small diced

1 white onion, small diced

1/2 cup chopped cilantro

1 small carrot, peeled and chopped finely

The article youre about to read is from our reporters doing their important work investigating, researching, and writing their stories.

We want to provide informative and inspirational stories that connect you to the people, issues and opportunities within our community.

Journalism takes a lot of resources. Today, our business model has been interrupted by the pandemic; the vast majority of our advertisers businesses have been impacted. Thats why the Weekly is now turning to you for financial support. Learn more about our new Insiders program here.

Thank you.

JOIN NOW

2 celery stick, chopped finely

1 jalapeno, finely chopped (optional)

2-3 yellow lemons juiced

1 teaspoon dry oregano

Salt to taste

Optional:

Tostadas, corn chips or saltine crackers

lettuce leaves

hot sauce

avocado

Equipment List

1 table, 1 cutting board, 1 chef knife, 1 food processor, measuring spoons, measuring cups, 2 bowls, a wooden spoon and small containers to separate cut items (paper bowls or cups work)

Additional items if you are making the cooked version

8-quart Stock Pot with Lid, 3 propane cooking pods with 6 burners each, 1 bowl with icy water and mesh strainer

Raw version

1. Grab your cauliflower head and cut into big pieces. Pulse into food processor until small or cauliflower can be chopped by hand.

2. Combine the white onion and lemon juice together. Add Cauliflower to mixture.

3. Combine rest of veggies together and add salt to your taste. Mix up and enjoy topped with your favorite hot sauce, avocado etc. Can even be enjoyed on a bed of greens, on a cracker, tostada or lettuce wrap.

Cooked version

1. Put a medium pot of water to a boil. Grab your cauliflower head and cut into big pieces. Boil for about 3 minutes and take cauliflower out and submerge in an ice water bath.

2. Combine the white onion and lemon juice together. When Cauliflower is completely cooled chop into small pieces either by hand or pulsed in food processor then add to onion mixture.

3. Combine all veggies together and add salt to your taste. Mix up and enjoy topped with some pickled jalapeos, pickled onions, favorite hot sauce, avocado etc. Can even be enjoyed on a bed of greens, on a cracker, tostada or lettuce wrap.

View original post here:
Choosing veganism isnt just about moving to a plant-based diet, but learning how to cook all over again. - Monterey County Weekly

Nearly 30 years have elapsed since Billy Gunn made his debut at the mainstream level of pro wrestling. Although he first soared to superstardom as one half of the tag team known as The New Age Outlaws, a more fitting name for Gunn these days would be The New Age Outlier. That's because Gunnat the ripe old age of 58is the proud owner of a standout physique that puts the muscle development of many other wrestlers to shame.

One reason could be that Gunn keeps good company: He has a great source of high-level knowledge in the form of four-time Mr. Natural Universe Mike OHearn. Gunn also receives a fresh influx of daily motivation by training in the company of his sons, Austin Gunn and Colten Gunn; the three collectively compete on the roster of All Elite Wrestling as The Gunn Club.

So how can the rest of us learn to ascend the mountain of physical perfection into our late 50s and beyond? Gunn was keen to share the same insights with us that enabled him to ultimately live up to his original billing as a Smoking Gunn.

Before I got into WWE I was training horses and doing stuff like that, so working out was never a part of my life. Once I got into the WWE, I realized that if I wanted to do this for a while, I had to start training. I think that was the transformation. When youre doing other things besides wrestling, sometimes weightlifting isnt always in the cards. It was never a big deal to me before that. Even when I played football, it was a thing, but it was never my thing. I never got into it or realized what it could do for me.

By the time I started getting into a full wrestling schedule and running 300 days out of the year, I realized Id better do something to keep myself in some kind of shape so that I dont fall apart. No matter what people say about our sport, it is definitely grueling. Its an everyday thing, and it isnt seasonal. Its not like we go for a couple months and then we have a couple months offwe go from January 1 to January 1. To prepare myself for that, I started asking guys around me for advice, and then going to the gym and just training. Seeing as how Id never done it before, I think once I started doing it, my body could just very quickly respond to it.

I was asking questions to the guys who were always training like Davey Boy Smith, The Godfather, and the Road Warriorsthe guys that you would obviously look at and say, Okay, maybe they know what theyre talking about because theyre 330 pounds and jacked through the roof. But back then, the advice was more along the lines of, Just go in and lift as heavy as you can. I dont think I ever got any great direction. It was really just, Get under this bar and push it until you cant do it any more, then back off, lower the weight and push it again. Then they would give me advice on what to do for each body part, and I would follow it. It wasnt like I had a guru that sat down and gave me training advice.

Honestly, we were traveling so much that the best advice was to simply get in there and get done whatever it was that you could get done, and make the most out of the time you have. That was the big thing they told me: Do what you can in the amount of time you have. Sometimes you had an hour, but sometimes you only had 30 minutes, and youd just go in there and let it rip. Go in there and bang it out.

It was mostly by word of mouth, especially if there wasnt an LA Fitness or a 24-Hour Fitness around. There was usually a gym in every town. Back in the day when we were traveling a bunch, we would fly into a place like Pittsburgh, and then we would do shows in towns that were about two hours in literally every direction. So we would land, get our rental car, get to our hotel, and then we would figure out that we had two hours to get to a gym and train before we had to go wrestle.

We would usually find a gym by word of mouth, especially since we didnt have the technology back then that we have now. Somebody usually knew of an off-the-wall gym that we could go into, and theyd either charge us $10 or let us train for free. Once you start going to those towns more and more, you learn about the gyms that are really good, and then you start writing them down in a book. So if we were in New Orleans we knew we would be going to Valhalla, or if we were in L.A. of course we knew we could go to Venice.

Thats the question of the day, and its a good question. Nowadays, I have a bunch of great people around me that are helping me. Back in the day, my thing with nutrition was never anything like what it is now. It used to drive guys nuts that I could eat anything I wanted and not gain any bad weight. I could eat and eat and eat, and my metabolism would take care of it. Genetics played a pretty good part in it.

Now, everything I do revolves around my nutrition. I am so anal about it. I know for a fact that if my nutrition is not on point, everything else completely falls apart. For me its a pain in the ass, because I take my food and everything I eat during the day on the road with me all the time. I have a big bag for my food; I have a meal-prep lady who puts together all my meals; I take egg whites with me; I take my oatmeal with me; I take everything with me.

I need to do this to maintain what I want to maintain, because Im doing this with my kids and its so much fun. I also dont want to be that guy whos just holding on. If were being honest, ego plays a little part in this. I like what I can do with food. Wrestlers are not bodybuilders; its a whole different world.

Those guys know about nutrition. Now that Ive been in that bodybuilding world, I know how valuable nutrition is. That is my number-one thing, because if my nutrition isnt on point, my trainings not on point, my traveling is miserable, and my everyday life is miserable. Thats how important nutrition is to me now.

It really doesnt. For the first few weeks when you do this for a living, youre super sore, and youre miserable. If I take any time off from doing this, like if I go to a school and train people and then bump, it will affect me. My body is so used to doing this; were professionals and we do this day in and day out and we know what were doing. My body has absorbed all of that.

Once we start saying cant or not able to, those are just excuses.

My training now is scheduled around my traveling. I only train one body part a day. My leg day is on Monday because thats the beginning of my week and Im usually always home on a Monday. Its not that I dont put much effort into the other body parts, but it just doesnt take as much effort to train everything else as it does my legs. Beyond that, I train Monday through Friday, and Ill usually take the weekends off unless I miss a day during the week. I usually dont miss any days, though. Im consistent with everything that I do. I train very specifically for what I do, so I do a lot of mobility training, and I still squat and deadlift. No, I dont do a lot of heavy weights with those because my body doesnt sustain heavy weight that much, but I still like to feel it during those lifts.

I would have to say squatting, because squatting is pretty much a full-body exercise for me. I spend a lot of time doing it. I do a lot of warmups before I get there. I do a lot of singles, and a lot of mobility training for my hips. I front squat and I back squat. Its not a super-heavy weight, but I squat on a 12-inch box all the way down. I do five-second squats. I do a lot of that, because if I dont get that stuff in for some reason, because my schedule is so busy during the week, Im miserable because my body just shuts down. Im older, so my body needs that flexibility. Squatting keeps me moving. Other than that, it would be some back stuff like sumo deadlifts just to get that movement and flexibility in my hips and knees, and it keeps my back strong.

Its those two things that are the most important. If I make excuses not to do them, Ill make excuses not to train at all. Once we start getting older, we start doing that especially in the job that I have. Ive found over the years that guys will say, Hey, Im beat up, so I stopped squatting, or Hey, Im beat up, so I stopped doing back, or Hey, Im beat up, so I started doing only bands.

The next thing you know, theyre doing nothing at all, and now theyre sitting on the couch and theyre miserable because their bodies are attuned to doing that. Thats not me; Im not built that way. Theres something in my brain that will just not allow me to stop doing those exercises. Once we start saying cant or not able to, those are just excuses. Everybody can do it if they want to.

Time has been really good to me. I cant disregard that. I dont feel 58. I just dont. A lot of it has to do with being around my kids. They push me, too, so its not like I can just sit around and do nothing.

No. There is nothing I cant do. I just refuse to say that. That wont even come out of my mouth. I do everything and I will try everything. Im not a person who says, This is my schedule, this is how I do it, and thats just the way it is. Ill try anything. Ill train with bands. Ill train with chains. Ill train with this, and Ill train with that. Ill train with anything, but Ive found what works for me. On Monday I squat. Tuesday is chest. Wednesday is my TV day so its usually arms or something a little easier. Thursday is shoulders. Friday is back, and if I need to do some hamstring stuff on the weekend or something that I didnt get in during the week, Ill just do it then. There is nothing I cannot do. I dont let thoughts like that enter my mind because Ill feel like Im letting myself down.

Yes; I dont do a lot of big stuff or let people dump me on my head. Thats just not a thing for me anymore. I realize that Ive aged a little bit. I also dont do anything off the top rope because that would be too jarring for me, and to be honest I dont want to take anything like that because Im afraid it would mess up my training! *laughs* That goes hand-in-hand with it. I also dont take stuff on my head because I broke my neck in 95, and Im careful with my shoulder because I once tore that in half.

Even though I said I wont do stuff off the top rope, I will do it as long as I have 100 percent trust in the guy thats going to do it to me. Nowadays, a lot of guys just do a bunch of stuff, and they have total disregard for the person theyre doing it to. Theyll just sling themselves on top of people, and thats not the way that I was brought up in the business. That just wont happen. But if Im 100 percent positive that I can trust a guy and that he can do it right, Ill be more than happy to do it.

It would be to get my nutrition on track and ask for help. I didnt do this all on my own. I had help getting me where I am and staying there. Like I said, Im not from the bodybuilding world, but I know somebody whos really good at it. Thats Mike OHearn, and I dont have any problem calling him every single day. As a matter of fact, he just asked me yesterday, Why dont you ever just call to say hello?

Dont be afraid to ask for help, get your nutrition on point, and be very smart with your training. Dont just go in and start slinging a bunch of weight and thinking you need to be the strongest person in the gym. Do stuff that helps you become a better person or makes your body react in the way that you need it to react. I dont need to be a bodybuilder now, but Im very much on that track because I love the results that Im getting, and at 58 I feel better than I did in my 30s. Right now, everything is clicking. Everything is right in line, and if it gets out of line or unadjusted, I have help. I feel part of my big problem before is I would never really ask for help because we as men think that we can figure it out on our own.

I think CT Fletcher said it best when he said he was eating for pleasure and not eating for results. I eat the same things. I finally found the foods that are right for me that process very well, that burn very well, and that do the best for me. That takes patience. That takes time to figure out. For instance, Im a very big white-rice guy.

Also, dont be afraid of carbs. For some reason, people are so afraid of carbs. Theyre really the building block for what we do, especially if youre active and you want everything to be right. Everyone shies away from carbs. Anyone can try any kind of diet on the planet they want to, because if you feel bad and you feel the need to figure things out for yourself that way, go right ahead. What works for me isnt going to work for everybody. Its a very tedious process that takes a very long time. You have to have patience. We cant just change everything all at once, because now you dont know whats working and what isnt working when you have 50 new things youre trying. Youve got to stick with one change at a time and one plan at a time.

Theres also a boring aspect to eating. I dont eat for pleasure. I tried eating like a regular person for about a week and I was miserable. I told my wife I wasnt going to do the meal plan and just eat like a regular guy, and that lasted about two days. And its not like I was eating crazy stuff, but my body couldnt handle it anymore, and I was just miserable. Yes, I do eat things that I like, but its the same things over and over again.

I like to say that Im superhuman, but Im not. I think thats where Mike OHearn comes in. I train with my boys every day when Im at home in Florida, and Mike lives all the way out in L.A. My wife is the greatest person on the planet because she just completely supports me in everything, and this is not an easy life to support. Whenever I feel like Im dragging a bit, shell literally stick me on a plane and send me to Mike for a few days, and I just rejuvenate myself.

Ill train with Mike and those guys at Titan Crew, and its a whole 'nother level. If you cant get into training with those guys, you just need to quit. Its very competitive. Mike is very motivational, and he helps you to get that feeling of wanting to train again.

Yes I get tired of training, and I get tired of traveling, but if I need to Ill just rest for a few hours and then go train. You just have to get it done. You cant make excuses not to. Thats the easy way out. We can all make excuses about what not to do and how not to do it, but the most important thing to do is just to get it done.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

View original post here:
Wrestler Billy Gunn Shared His Training Workout and Diet at 58 - Men's Health

Introduction

In recent decades, the prevalence of mental health disorders has been increasing and is a major public health problem. The current worldwide prevalence of depression is estimated at 350 million.1,2 According to the World Health Organization, more than a quarter of European adults have experienced psychological disorders. Data from the Global Burden of Disease Study highlights the significant contribution of mental health and depression to the global burden of non-communicable diseases, including years of disability.3 Therefore, it is important to determine new preventive measures or strategies to reduce the development of the disease. Multi-factor processes, most likely to involve biological, social, genetic, and environmental factors, contribute to the individuals mental health and well-being.4,5 There is increasing attention to the possible contribution of modifiable lifestyle behaviors (such as habitual dietary intake) to the development of common mental health disorders. In addition, the emerging field of nutritional psychiatry no longer focuses on specific nutrients or foods but turns its attention to the relationship between eating patterns and mental health.6,7

Healthy eating patterns, such as the Norwegian and Mediterranean diets, which are characterized by a high intake of fruits, vegetables, whole grains, fish, and lean meat, are associated with a lower likelihood of depression.810 On the contrary, it is reported that people with unhealthy or Western-style diets have an increased risk of depression, which is typically characterized by a large consumption of energy-dense, high-fat and high-sugar products, processed and red meat, refined grains, and alcohol. However, meta-analysis and systematic reviews have not yet provided confirmation, partly because of the limited number of studies. Eating patterns and diet quality are also related to well-being, anxiety, and stress, which suggests that the biological mechanisms that underpin the health-related diet go beyond depressive symptoms. Inflammation has been proposed as the basis of the mechanism linking diet to mental health.11,12 There is increasing evidence that depression is related to increased concentrations of pro-inflammatory cytokines. Although high heterogeneity was observed in earlier meta-analyses, a recent meta-analysis (MDD) of cytokines and chemokines in major depression confirmed that concentrations of tumor necrosis factor A (TNF-A) and interleukin-6 (IL-6), as well as other cytokines and chemokines, were significantly elevated in MDD patients. At present, relevant studies have reported that there is an association between the inflammatory potential of habitual diet and mental health, but the specific mechanism has not yet reached a consistent conclusion.1315 Lucas et al reported Eating patterns related to circulating levels of C-reactive protein (CRP), IL-6, and TNF- receptor 2 were determined, and their relationship with depression risk was examined among participants in the Nurses Health Study.1618 They reported a 3040% increase in the risk of depression, depending on the definition, comparing the highest and lowest quintiles (that is, the most pro-inflammatory versus the most anti-inflammatory).19 In recent years, the Dietary Inflammatory Index (DII) has been developed to characterize an individuals continuous diet from maximum anti-inflammatory to pro-inflammatory. So far, DII has been associated with CRP, IL-6, and TNF-a. To date, only three studies have examined the relationship between DII and depression; all have reported that those with the most pro-inflammatory diets have an increased risk of depression.20

One candidate mechanism for motivation-related disorders in major depression is inflammation. Now, a large amount of literature shows that compared with the control group, some patients with depression have increased expression of inflammatory proteins and genes in peripheral tissues and cerebrospinal fluid (CSF), and increased peripheral blood acute phase proteins, chemokines, and adhesion molecules. A meta-analysis of these documents has determined that the most reliable inflammatory biomarkers for depression are the increase in peripheral blood inflammatory cytokines tumor necrosis factor (TNF) and interleukin (IL)-6 and the increase in acute phase protein C-reactive protein. Finally, compared with the general population, in the list of common symptoms, non-depressed individuals with primary immune diseases showed a significantly higher incidence of anhedonia symptoms.2123

Patients with depression show a wide range of clinical manifestations, including cognitive and autonomic symptoms. Importantly, these symptoms may differ in their biological causes, and deconstructing depression into specific symptoms may provide valuable insights into underlying neurobiology. A study has conducted a narrative review of the existing literature (21 studies) to clarify whether the link between depression and inflammation has specific symptoms. Overall, there is evidence that there is an association between neurovegetative symptoms of depression and inflammation, independent of cognitive symptoms. This is not the case with cognitive symptoms and inflammation. There is also some evidence that there are gender differences in the direction of the relationship between depression and inflammation.24 At the same time, a meta-analysis of 22 studies showed that CRP and IL-6 inflammatory cytokine levels are significantly positively correlated with the risk of concurrent depression. At the same time, inflammation (measured by CRP or IL-6) can predict future depression. This suggests that there may be a two-way relationship between depression and pro-inflammatory states.25 Another review identified the cross-sectional and longitudinal associations of two inflammatory markers, C-reactive protein (CRP) and interleukin 6 (IL-6), and depression in the elderly. The results show that there is a cross-sectional and longitudinal relationship between CRP and IL-6 and depression in the elderly. In longitudinal studies, inflammation causes depression, rather than inflammation.26

Elevated biomarkers of systemic inflammation have been reported in individuals with cognitive decline; however, most of the literature involves cross-sectional analyses with mixed results. A study investigating the etiology of this association conducted a meta-analysis of prospective studies examining the association between baseline interleukin-6 (IL-6), an established marker of peripheral inflammation, and the risk of cognitive decline at follow-up in adults without dementia. At the same time, mindfulness-based intervention (MBI) has a positive impact on the mental health of different populations. One study examined the effects of MBI on a psychiatric biomarker used to summarize the effects of low-grade inflammation. The results showed that MBI showed a low but significant effect on health outcomes associated with low-grade inflammatory biomarkers.22

The Dietary Approach to Stopping Hypertension (DASH) is based on seven components, with the four highest intakes considered ideal (vegetables, fruits, whole grains, and legumes) and three components, with avoidance or minimum intakes, considered ideal (conversion and red meat, sweet drinks, and sodium). The minimum value of each section is 1, the maximum value is 5, and the middle value is graded proportionately.27,28 The scores for all components are added up to a DASH total score ranging from 5 to 40, with higher scores indicating a healthier diet.29

There is increasing evidence that there is a link between depression and high blood pressure. Unhealthy lifestyle habits, such as high-energy intake and poor diet, smoking and drinking, and lack of physical exercise, are all risk factors for depression and high blood pressure. In addition, depression and hypertension are related to the imbalance of redox activity signaling and increased immune-inflammatory response.30,31 These diseases may lead to excessive activation of the hypothalamic-pituitary-adrenal axis, leading to increased secretion of corticotropin-releasing factor, corticotropin, and cortisol. These known risk factors are increased blood pressure and depressive symptoms. Oxidative stress and mild inflammation may also cause autonomic nervous system dysfunction, including increased sympathetic nerve activity and decreased parasympathetic nerve activity, and promote high blood pressure and depression.32 In addition, due to the role of endothelial cells in the production of brain-derived neurotrophic factors, endothelial dysfunction is considered a risk factor for depression. Endothelial dysfunction is also a risk factor for high blood pressure because it may lead to an increase in blood pressure and the vascular endothelium may acquire pro-inflammatory properties.33

The Diet to Stop High Blood Pressure (DASH) diet plan, which includes following a diet rich in fruits, vegetables, and low-fat dairy products, as well as low in SFA and red meat, is effective in reducing inflammatory markers and cardiovascular risk factors, including blood pressure And blood lipids. In addition, it has been reported that there is a negative correlation between adherence to a DASH diet and diabetes or CVD. Since hypertension and depression have many common risk factors, and because of the potential benefits of the DASH diet for diabetes, CVD, and low-grade inflammation, it is determined that the dietary treatment of hypertension may be related to the risk of depression.34,35

Adhering to the DASH diet can not only reduce the risk of CRC and CRA in men and women but also reduce the risk of renal function decline and all-cause mortality.36 There is evidence that the protective properties of the DASH diet may be partly due to its inverse relationship with visceral obesity.37 Some studies have provided evidence that the Dietary Approaches to Stop Hypertension (DASH) diet is associated with reduced levels of oxidative stress and inflammation, and may provide effective means for chronic disease prevention.38 Compared with the conventional diet, adherence to the DASH diet can effectively improve the circulating serum inflammatory biomarkers in adults and promote the formation of a systemic anti-inflammatory environment, at the same time, it can also reduce the risk of aggregate metabolism in elderly women. Consequently, it may be a valuable strategy to inhibit the inflammatory process.39,40 DASH diet can significantly increase GSH and reduce MDA levels. In addition, there is a trend to improve TAC, NO, and f2-is prostaglandins by sticking to the DASH diet.41 Intake of the DASH diet for 8 weeks in NAFLD patients has significant effects on body weight, BMI, ALT, ALP, triglycerides, insulin metabolism markers, inflammation markers, glutathione, and malondialdehyde.42 Whilst, DASH diet in pregnant women with GDM has a beneficial effect on FPG, serum insulin levels, HOMA-IR score, plasma TAC, and total GSH levels.43

The Alternative Healthy Eating Index 2010 (AHEI-2010) is based on 11 ingredients, of which six are considered ideal for maximum intake (vegetables, fruits, whole grains, nuts and legumes, long-chain omega-3 fats (DHA and EPA), and polyunsaturated fatty acids) and one is considered ideal for moderate intake (alcohol). Four ingredients to avoid or minimize are considered ideal (sugar-sweetened beverages and fruit juices, red and processed meats, trans fats, and sodium). The minimum value of each section is 0, the maximum value is 10, and the middle value is graded proportionately. The scores for all the components are added to produce an aHEI-2010 overall score, which ranges from 0 to 110, with a higher score indicating a healthier diet.44,45

Prospective studies have shown that, as measured by the Alternative Healthy Eating Index (AHEI), adherence to a healthy eating pattern is associated with a lower risk of recurrence of depressive symptoms in women, but not in men. This favorable association is attributed to the components of AHEI, including vegetables, fruits, and the ratio of PUFA/SFA. In addition, it is reported that according to the Healthy Eating Index (HEI)-2005 measurement, African Americans and white adults living in Baltimore have a higher quality of their diet and fewer symptoms of depression.46,47 Similar findings have been reported in the National Health and Nutrition Examination Survey, where a higher HEI is associated with a lower risk of depression in adults. The results of the meta-analysis of observational studies also revealed a significant negative correlation between healthy eating patterns (determined by factor analysis) and depression risk.48,49

Several possible mechanisms may explain the negative correlation between AHEI-2010 and depression. This association is caused by the cumulative effect of all the components of AHEI-2010, not by individual nutrients or food groups. The high content of folic acid, B vitamins, and antioxidants in a healthy diet may reduce the damage of oxidative stress to neurons. Due to the relationship between high levels of inflammatory biomarkers and depressive symptoms, the anti-inflammatory properties of the foods contained in AHEI have been shown to reduce the concentration of monoamines. In addition, the high levels of PUFA and n-3 fatty acids present in oily fish and other components of AHEI are other possible mechanisms.5052

The Relative Mediterranean Diet Score (rMED) described by Buckland et al estimates compliance with MD and is based on 9 ideal or bad dietary components. In terms of health, the ideal ingredients include grains, vegetables (excluding potatoes), beans, fruits and nuts, fresh fish, olive oil, and moderate alcohol consumption. In turn, undesirable ingredients include meat and dairy products. Each ingredient (except alcohol) is expressed in grams per 1000 kcal per day and is divided into gender-specific tertiles. Values between 0 and 2 are assigned to each tertile of the ideal component.53,54 For unwanted ingredients, the scores are reversed. For alcohol consumption, if the alcohol consumption is in the range of 525 g/day for women and 1050 g/day for men, 2 points are allocated; otherwise, it is recorded as 0 points. rMED is the sum of all 9 components. The total score ranges from 0 points (non-compliance) to 18 points (complete compliance).55

MD is characterized by high consumption of olive oil, whole grains, and plant food, low in saturated fat and sugar intake, and moderate consumption of fish, dairy products, and red wine, is considered to be one of the best models of a healthy diet because it has several cardiovascular diseases, cancer, diabetes, metabolic syndrome, inflammation and oxidative stress, and the beneficial effects of overall mortality rates. In particular, recent evidence suggests that inflammation and oxidative stress may constitute potential pathways for a potential link between diet and depression. This is supported by several studies that report a significant association between the inflammatory potential of diet and depression or depressive symptoms.56,57

Many possible approaches have been proposed to explain the link between diet and depression, including inflammation, oxidative stress, and regulation of neurotransmitter synthesis. Epidemiological studies report a negative correlation between MD compliance and inflammation and oxidative stress marker levels. Specifically, inflammation is the result of an imbalance between pro-inflammatory and anti-inflammatory mediators. In the brain, pro-inflammatory cytokines, such as IL-6 and TNF-, affect almost all pathways involved in the pathophysiology of depression, such as changes in neurotransmitter expression, neuroendocrine function, and synaptic plasticity.58,59

Certain Mediterranean diet components may affect preclinical vascular changes through potential new mechanisms. These changes may be related to cardiovascular risk by reducing endothelial oxidative stress, reducing inflammation, and enhancing endothelial function.60 Furthermore, greater adherence to the Mediterranean diet, especially its fish composition is related to lower CRP blood concentration.61 MedDiet has similar effects on inflammation in men and women. In addition, the variability of MedDiets anti-inflammatory effects may be partly due to the individuals overall inflammatory state; however, this observation seems to be more specific to men.62 In addition, the understanding of how nutrition affects the prevention and/or treatment of neurodegenerative diseases has also been greatly developed in recent years. The protective effect of the Mediterranean diet (MD) in preventing neurodegenerative diseases has been reported in many studies. The distinctive feature of the Mediterranean diet is the moderate intake of red wine and extra virgin olive oil, both of which are rich in polyphenolic compounds, such as resveratrol, oleuropein, hydroxytyrosol, and its derivatives. In vitro studies have shown They have neuroprotective properties, including anti-inflammatory effects on microglia.63

DII is an inflammatory index developed and verified by a researcher at the University of South Carolina in Columbia to evaluate the inflammatory potential of an individuals diet to understand the inflammatory impact of diet on human health. The purpose of creating the inflammation index is to provide a tool to classify an individuals diet from the most anti-inflammatory to the most pro-inflammatory continuity. The original DII was derived from the results of articles evaluating the effects of specific foods and ingredients on specific inflammatory markers published from 1950 to 2007. Each food and ingredient was assigned a score and multiplied by the actual food intake parameters of the individual to produce a The overall score summarizes a persons diet from the maximum anti-inflammatory to the maximum pro-inflammatory degree. Specific markers are IL-1, IL-4, IL-6, IL-10, TNF- and CRP. In 2014, South Carolina researchers improved the original DII scoring for peer-reviewed journals updated from 2007 to 2010; the improved scoring system has been applied to 45 food parameters, including whole foods, nutrition, and other biologically active compounds, from all over the world Eleven food consumption data sets were determined, and the entire diet was considered, not just individual nutrition or food, and a comprehensive database was established to represent various diets of different populations in different regions of the world, which can be applied globally. The DII includes micronutrients, micronutrients, and other common dietary components, such as flavonoids and caffeine. It is a new tool for evaluating the potential of dietary inflammation and can be applied to any population that has collected dietary data. DII can be obtained through 24-hour diet recall interviews or food record data. Food parameters can increase or decrease inflammatory potential through pro-inflammatory and anti-inflammatory markers; according to the influence of food parameters on inflammation, significantly increase IL-1, IL-6, TNF- or CRP, or decrease IL-4 or IL-10 Give +1, it is a pro-inflammatory effect; significantly reduce IL-1, IL-6, TNF- or CRP, or increase the -1 given by IL-4 or IL-10, which is an anti-inflammatory effect; if food If the parameter does not produce any significant changes in inflammation markers, 0 is assigned.6466

The steps to establish a personal DII are as follows. The calculation of DII is based on dietary intake data and then linked to a representative database, which provides a reliable mean and standard deviation for 45 food parameters, and calculates the Z score of each persons food parameter, to balance the right bias Influence, the Z value is converted to the central percentile. The calculation of food-specific inflammation score is first weighted according to the research design and research type. These weighted valuesare used to calculate the pro-inflammatory component of each food parameter: a. Divide the number of weighted pro-inflammatory articles by the total number of weighted articles, b. Subtract the anti-inflammatory score from the pro-inflammatory score, and choose 236 as the critical point, that is, the median of the total number of weighted articles of all food parameters, to represent an optimal and robust literature library, all with weighted articles 236 Food parameters are assigned to the full value of the score. Adjust the foods and ingredients with weighted foods <236 as follows: divide the weighted foods by 236; then multiply the scores by the food parameter-specific original inflammatory effect score to obtain the food parameter-specific overall inflammatory effect score. Multiply the central percentile value of each food parameter by its respective overall food parameter specific inflammatory effect score to obtain the food parameter specific DII score. Add up all food parameter-specific DII scores to obtain personal DII scores.67

Chronic low-grade inflammation has complex and multifocal endogenous and exogenous causes, and diet has always been considered an important factor in regulating inflammation. A healthy diet (such as a Mediterranean diet, rich in fruits and vegetables) is usually associated with lower levels of inflammation, and a Western diet (such as high fat and simple carbohydrates) is associated with higher levels of inflammatory markers, which can cause inflammation in the immune system.68,69 Belongs to the inflammatory diet. Studies have shown that the Western diet can change the intestinal microbial ecosystem and promote the occurrence and development of chronic inflammation. A study on cardiovascular risk showed that complement components C3, CPR, IL-6, TNF-, WBC, and neutrophil/lymphocyte ratio (NLR) are all increased in people with higher DII scores, and NLR is a sign of systemic inflammation. A meta-analysis on the relationship between DII and the risk of prostate cancer showed that a pro-inflammatory diet can lead to increased cell proliferation, inflammation, and oxidative stress, leading to prostate cancer. The possible mechanism is the promotion of foods such as butter, meat, and candy. An inflammatory diet increases systemic inflammation and causes insulin resistance, leading to an increase in insulin levels. Insulin levels play a role in the occurrence of prostate cancer by stimulating cell proliferation and apoptosis.70,71 A study in the United States showed that adherence to a pro-inflammatory diet including cholesterol and saturated fat has independent positive correlations with inflammation markers of white blood cells, IL-6, and homocysteine, and intake of high sugar, saturated fat, and other pro-inflammatory foods It promotes inflammation, which may increase the risk of various chronic diseases. On the other hand, the intake of the Mediterranean diet (including whole grains, fish, fruits and green vegetables, olive oil, etc.) is associated with lower levels of inflammation and is an anti-inflammatory diet. Adherence to the Mediterranean diet is associated with lower CRP, platelets, and WBC has anti-inflammatory effects and has a protective effect on cardiovascular diseases.72,73

Mental health disorders are more common in women than in men. According to reports, there are gender differences in depression and anxiety, including the age of onset and duration of symptoms, social adaptation, and long-term outcome. Current work shows that there are associations between the potential for dietary inflammation and depressive symptoms, anxiety, and mental health, and these associations are particularly evident in female participants. Although some earlier studies have also reported associations between female depression risk, these are female-only cohorts, and the dietary inflammation potential is determined by two different methods (dietary inflammation pattern and DII). The examination of the Nurses Health Research showed that by definition, comparing the highest and lowest quintiles of dietary inflammation patterns (that is, the most pro-inflammatory versus the most anti-inflammatory), the risk of depression increased by 3040%.74,75 The Australian Longitudinal Study of Womens Health (n = 6438) conducted a 12-year follow-up of middle-aged women and found that people with diet in the top quartile of DII had a 20% lower risk of depression than those in the lowest quartile of DII. To date, only two other studies have investigated the relationship between DII scores and the risk of depression in both sexes.76 In a Spanish cohort study of college graduates (n=15,093), male and female participants reported similar increases in depression risk (OR 1.53 and 1.46, respectively). Consistent with our findings are the latest data from the Whitehall II study, which also revealed a sex-specific association between DII and recurrence of depressive symptoms.77 In a longitudinal analysis of middle-aged men and women (average follow-up age of 60 years), women with the highest DII scores (ie, most pro-inflammatory diets) were almost 3 times more likely to develop recurrent depressive symptoms, even after adjustment After a wide range of confounding factors. No association was observed among male study participants. Compared with the Mitchelstown and Whitehall II cohorts (average age of about 60 years), the Spanish cohort (average age of one-fifth of the DII is 3640 years) may at least partly explain this difference in reporting specific gender relations Time. Further research is necessary to unravel the relationship between gender diet and depression.78,79

Several studies have assessed the relationship between diet and the inflammatory potential of overweight or obesity. Higher DII scores indicate a diet that is more conducive to inflammation and are associated with higher BMI, waist circumference, waist-to-height ratio, and increased risk of cardiovascular disease and cancer. A cross-sectional study of the University of Minas Gerais cohort also showed that the prevalence of obesity increased with the DII score. In addition, a longitudinal study of a Mediterranean cohort also showed that higher DII scores were associated with increased annual mean weight change and incidence of overweight and obesity at 10 years of follow-up. Our findings are consistent with these previous studies that higher DII scores are associated with an increased risk of obesity, while lower DII scores are associated with a lower risk of obesity.8082

A large cross-sectional study showed that in individuals with high cardiovascular risk, there is a direct correlation between DII and BMI and abdominal obesity. A recent meta-analysis of 12 prospective studies reported that subjects with the highest DII quartile had higher BMI levels. A meta-analysis of another observational study showed that there is a significant positive correlation between DII and obesity and BMI. On the other hand, some previous studies have shown that DII is negatively correlated with obesity, or has nothing to do with body weight, BMI, fat mass, and abdominal obesity.83 These controversies may be partly due to differences in the study population, metabolic disorders, BMI cut-off values, age, gender, and socioeconomic status, dietary supplements, and the number of foods and nutrients included in the DII calculation. It may also be related to reported deviations that are known to vary with weight status.81,84

DII provides a quantitative assessment of the potential for dietary inflammation. Current research results show that, compared with obese individuals, a normal-weight diet is more pro-inflammatory and manifests as a higher DII score. However, E-DII did not differ significantly among the three study groups. As mentioned earlier, this may be due to differences in total energy intake using FFQ, which are taken into account when scoring E-DII or energy-related reporting deviations.85,86 A follow-up cohort study showed that there is a direct link between DII and annual weight gain and overweight and obesity in normal-weight individuals. There seems to be a two-way relationship between obesity and inflammation. Body fat mass induces inflammation, which can lead to obesity and weight gain. In addition, a positive correlation was observed between the DII score and circulating leptin (as a pro-inflammatory fat-derived peptide), which underscores the potential role of dietary inflammatory features on adipose tissue inflammation. Chronic inflammation is one of the key mechanisms explaining obesity-related complications.87,88

In the field of obesity, BMI is the most common and convenient obesity classification index. The significance of using BMI is far-reaching because it can give an accurate cut-off point to define the number of people with different weights, and then tell us the prevalence of obesity. Obesity is defined as the excessive accumulation of body fat, and this excess fat is usually considered an indicator of poor health, which in turn constitutes a series of risk factors for diseases, including diabetes, ischemic heart disease, hyperlipidemia, Sleep apnea, arthritis, and others.89

Adipose tissue is not only a storage organ for triglycerides, but also studies have shown the role of white adipose tissue as a producer of certain biologically active substances called adipokines.90

In mammals, white adipose tissue (WAT) stores and releases lipids, while brown adipose tissue (BAT) oxidizes lipids to promote thermogenesis. In obese individuals, WAT undergoes profound changes; it enlarges, becomes dysfunctional, and develops into a state of low-grade inflammation.91 Adipose tissue is the source of pro-inflammatory activity, so it is called obesity-related inflammatory activity.92 Withal, adipose tissue itself is an endocrine organ that can secrete a variety of body fluid mediators, such as adipokines, which can induce or reduce inflammation and oxidative stress.93 Some studies have provided evidence that rodent models have demonstrated that fat inflammation pathways play an important role in diet and obesity-related metabolic disorders, and mRNA microarrays and secretion profiles of human adipose tissue and fat cells have identified similar inflammatory pathways in the obesity Inflammation pathway activated by endotoxin.94

Studies have shown that there is a correlation between dietary inflammatory index and age, and aging is also closely related to elevated systemic inflammation markers. It is important to pay attention to how to measure these indicators in the context of dietary intervention. The levels of acute-phase response factor c-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor (TNF) in the blood of the elderly tend to increase during the aging process. In the National Health and Nutrition Examination Survey (NHANES III), chronically elevated protein in the acute phase is a risk indicator of high mortality. The mortality rate of patients with elevated serum CRP over the age of 60 is 2.7 times higher than that of patients below this threshold (0.30 mg/dl).95,96

Chronic inflammation is a persistent, low-level non-specific body inflammation state. Studies have shown that chronic inflammation is related to cancer, diabetes, and cardiovascular diseases.97 In addition, studies have shown that the occurrence of old age frailty is accompanied by changes in an inflammatory state. Inflammatory factors induce cell senescence through oxidative stress, cell apoptosis, cell cycle arrest, and other pathways, causing tissue, organ, and system damage, which greatly increases the risk of debilitating or age-related chronic diseases.98 A large number of studies have proved that diet plays an important regulatory role in chronic inflammation. Different dietary patterns and dietary ingredients will produce different inflammatory effects. Aging is also a contributing factor to inflammation caused by diet. The underlying mechanism remains to be studied, but it can be simply assumed that old age is related to a more unhealthy and unbalanced diet, which may lead to higher DII scores in the elderly population. Human aging is accompanied by changes that may impair food acquisition, digestion, and metabolism. Many conditions, such as disability, acute and chronic diseases, may affect the nutritional status of elderly patients. There is convincing evidence that diet changes with age, which may promote inflammation, which may help increase or maintain obesity, especially abdominal obesity, in most people who are overweight or obese.99101

Inflammation is a key component of the innate immune systems ability to clear infections and repair injured tissues. Inflammation is caused by the release of pro-inflammatory cytokines from innate immune cells. In addition to the effects on the periphery, cytokines can also communicate with the brain and cause a series of emotional, cognitive, and behavioral changes collectively referred to as disease behavior.102,103 Of particular relevance to this review is that peripheral inflammation has been shown to induce depression-like behaviors in animal models, including decreased exploratory, novelty, and social behavior, decreased food intake; and sleep disorders. These disease behaviors are considered an adaptive response designed to reduce the spread of infection and promote healing. However, long-term inflammatory signaling, such as when the inflammatory response is maintained by continuous psychosocial stress, may have adverse effects, including the risk of depression and other mental illnesses.104

Research conducted in the past few decades has clarified the mechanism by which peripheral inflammation can enter the brain to affect neural processes related to depression, including neuroplasticity, neurotransmitter systems, and neuroendocrine functions. For example, inflammatory cytokines can alter neuroplasticity by reducing the expression of the brain-derived neuroprotective hormone BDNF. Inflammation can also cause changes in the dopaminergic system, which is related to depression. A single injection of high doses of LPS (5 mg/kg) can cause the degeneration of the dopaminergic system in the brain, especially in the substantia nigra and striatum.105107 In addition, the use of IFN- for chronic treatment in non-human primates leads to a decrease in the synthesis and availability of dopamine in the striatum, which is related to a reduction in sucrose consumption that depends on effort. A large number of experimental studies conducted in rodents have shown that the release of dopamine and the reduction of dopamine receptor binding are closely related to the defects of reward motivation behavior in depression.108

In addition to the effect on dopamine, inflammation can also affect the serotonin system through changes in tryptophan metabolism. Under normal, healthy conditions, approximately 5% of tryptophan is metabolized to serotonin, and 95% of tryptophan is metabolized through the kynurenine pathway. The metabolism of tryptophan through the kynurenine pathway can be converted into neurotoxic 3-hydroxykynurenine (OHK) and quinolinic acid (QUIN) or neuroprotective kynurenine.109,110 The way tryptophan is metabolized depends on the presence of indoleamine-2,3-dioxygenase (IDO). In preclinical models, the use of LPS to activate inflammation increases the activity of IDO, thereby assigning more tryptophan metabolism to the kynurenine pathway instead of serotonin synthesis, ultimately leading to serotonin deficiency. In preclinical models, LPS-induced depressive behavior is mediated by IDO activation. It is worth noting that inflammation and IDO both affect glutamate metabolism, which may also play a role in depression.111

In addition, inflammation has a powerful effect on the neuroendocrine system. Inflammatory cytokines may indirectly up-regulate glucocorticoids in the body by interfering with the functional ability of glucocorticoid receptors, leading to the continuous synthesis of corticotropin-releasing hormone (CRH) and the continuous activation of the HPA axis, which have long been associated with the pathogenesis of depression-related. This process can be self-sustaining because long-term elevated glucocorticoids can stimulate the production of neuroinflammation by activating microglia (resident immune cells in the brain).112

Diet affects inflammation, but there are currently few studies on how diet affects inflammation markers. One theory is that a pro-inflammatory diet can increase the levels of inflammatory cytokines by affecting oxidative stress and immune mechanisms. Related studies have shown that macrophages will produce free radicals and release them into tissues after ingesting a pro-inflammatory diet. Free radicals promote cell oxidative stress. Excess free radicals are usually associated with increased inflammation, that is, pro-inflammatory diets can cause inflammation in the blood. The release of sex factors is enhanced, causing inflammation. Research by Barrera et al showed that Western diet can cause postprandial hyperglycemia and hyperlipidemia, and through non-enzymatic glycosylation and glucose-induced NADH: NAD ratio imbalance mechanism to generate reactive oxygen species to increase inflammation and oxidative stress and mediate Expression of inflammatory factors CRP, IL-6, IL-1. Increasingly, the diet is the main medium for the function of the microbiota of the gastrointestinal tract.113,114 A German study showed that in mice fed a pro-inflammatory diet, the integrity of the intestinal immune cell barrier can be disturbed or lost, that is, through different mechanisms to cause intestinal cytotoxic effects, inhibit adenosine monophosphate-activated protein kinase, and Causes the production of mitochondrial reactive oxygen species, activates the mouse NLRP3 inflammasome, and mediates the release of IL-1, that is, diet can directly and indirectly (through the intestinal microbiota) provide a rich source of biologically active substances, and produce local and systemic effects on immune function. Influence and mediate the development of inflammatory response. At the same time, the anti-inflammatory diet, the Mediterranean diet, can reduce the release of pro-inflammatory factors by reducing the proportion of Gram-negative bacteria in the intestine, improving the intestinal barrier function, and reducing endotoxins, thereby reducing metabolic endotoxemia, inflammation, and The subsequent occurrence of metabolic diseases.115,116

The DII/E-DII is a summary measure for assessing the inflammatory potential of the diet. The construct validity of the DII and E-DII has been determined against inflammatory biomarkers in several different populations. Overall, these validated results support the notion that diet plays an essential role in modifying inflammation. Diets can be either pro-inflammatory or antiinflammatory, depending on the hormonal responses they generate.117 A pro-inflammatory diet may increase the chronic, persistent activation of the immune system, which leads to low-grade inflammation. Activation of immune cells, especially polymorphonuclear leukocytes, leads to overproduction of reactive oxygen species (ROS) resulting in oxidative stress. It is not well understood how oxidative stress leads to the development of depression. However, the most likely hypothesis is that the brain neuronal cells are vulnerable to oxidative stress due to their requirement of higher oxygen consumption and consequent generation of ROS, as well as a relatively weak antioxidant defense. ROS activates inflammasomes such as NLRP3 (NOD-, LRR and pyrin domain-containing protein 3), a cytoplasmic protein complex that modulates innate immune function by activating caspase-1, which increases pro-inflammatory cytokines such as IL1b.118,119 ROS also can regulate inflammatory processes by activation of transcription factors, including nuclear factor-kappa B (NF-kb) and activator protein-1 (AP-1) that lead to increased expression of proinflammatory cytokines. Conversely, these cytokines either: 1) stimulate indoleamine 2,3-dioxygenase (IDO) to convert tryptophan to kynurenine which is transformed into the neurotoxic quinolinic acid; or 2) exert an effect on the hypothalamic-pituitary-adrenal (HPA) axis which is linked to a reduction in hippocampal volumes, impaired neuronal plasticity, and decreased neurochemical functioning, resulting in DepS.120,121

Another potential mechanism through which diet may influence DepS includes the brain-gut-microbiota axis, a bilateral communication network between the intestine and brain. The intestinal microbiota and diet play an essential role in these gut-brain interactions and be involved in the pathogenesis of psychiatric disorders, including depression. Depression is associated with an altered gut microbiota composition, richness, and diversity.122,123 First, the neurotransmitter serotonin may have antidepressant and anxiolytic effects. Tryptophan, the main precursor of serotonin, is predominantly produced (>90%) by the gut microbiota. It is evident that the consumption of probiotics, specifically, Lactobacillus spp. and Bifidobacterium spp., affect mood by influencing serotonin levels. Second, in some preclinical studies in mice, consumption of a typical Western diet (high in animal protein and fat, low in fiber) led to a marked decrease in the numbers of total bacteria and a proportional reduction of beneficial Bifidobacterium or Eubacterium species leading to diet-induced dysbiosis. This phenomenon results in increased permeability of the intestinal mucosa, also known as leaky gut, which may increase the immune response and chronic neuroinflammation. This, in turn, stimulates pro-inflammatory cytokine production, which occurs when bacterial components such as lipopolysaccharides from the bacterial cell wall binding to circulating macrophages or monocytes.124126

A growing body of evidence supports the potential use of dietary interventions as adjunctive treatments for mental disorders. This review identified many ways that diet may affect mental health. These include pathways that regulate inflammation, oxidative stress, mitochondrial dysfunction, gut microbiota, tryptophan-kynurenine metabolism, HPA axis, neurogenesis and BDNF, epigenetics, and obesity (Figure 1). However, we do acknowledge that there are many other potential mechanisms involved in the pathophysiology of depression. These mechanisms are not mentioned in this article, but all of them can further reduce the risk of depression through dietary interventions, such as dietary effects on leptin, adiponectin, and mitochondrial biosynthesis. Research highlights the potential of restricting pro-inflammatory diets and/or supporting anti-inflammatory diets in reducing the risk of depression. However, more prospective longitudinal studies and improved methods are needed to confirm the current findings.

Figure 1 The possible main mechanism of dietary inflammatory index and depression.

Community Cohort Study on Specialized Nervous System Diseases (No.2017YFC0907701).

The authors report no conflicts of interest in this work.

1. Cancan H, Liang G, Yingying Y, et al. Amygdala connectivity mediates the association between anxiety and depression in patients with major depressive disorder. Brain Imaging Behav. 2019;13:11461159. doi:10.1007/s11682-018-9923-z

2. Wittenborn AK, Rahmandad H, Rick J, et al. Depression as a systemic syndrome: mapping the feedback loops of major depressive disorder. Psychol Med. 2016;46:551562. doi:10.1017/S0033291715002044

3. Anderson Kevin M, Collins Meghan A, Kong R, et al. Convergent molecular, cellular, and cortical neuroimaging signatures of major depressive disorder. Proc Natl Acad Sci U S A. 2020;117:2513825149. doi:10.1073/pnas.2008004117

4. Jonathan R, Marco M, Susanne M, et al. Severity of current depression and remission status are associated with structural connectome alterations in major depressive disorder. Mol Psychiatry. 2020;25:15501558. doi:10.1038/s41380-019-0603-1

5. Smith K. Mental health: a world of depression. Nature. 2014;515:181. doi:10.1038/515180a

6. Casey DA. Depression in older adults: a treatable medical condition. Prim Care. 2017;44:499510. doi:10.1016/j.pop.2017.04.007

7. Stanners MN, Barton CA, Shakib S, et al. Depression diagnosis and treatment amongst multimorbid patients: a thematic analysis. BMC Fam Pract. 2014;15:124. doi:10.1186/1471-2296-15-124

8. Opie RS, ONeil A, Itsiopoulos C, et al. The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials. Public Health Nutr. 2015;18:20742093. doi:10.1017/S1368980014002614

9. Bremner JD, Moazzami K, Wittbrodt MT, et al. Diet, stress and mental health. Nutrients. 2020;12:2428. doi:10.3390/nu12082428

10. Dash S, Clarke G, Berk M, et al. The gut microbiome and diet in psychiatry: focus on depression. Curr Opin Psychiatry. 2015;28:16. doi:10.1097/YCO.0000000000000117

11. Molendijk M, Molero P, Ortuo Snchez-Pedreo F, et al. Diet quality and depression risk: a systematic review and dose-response meta-analysis of prospective studies. J Affect Disord. 2018;226:346354. doi:10.1016/j.jad.2017.09.022

12. Wodarczyk A, Cubaa WJ. Mechanisms of action of the ketogenic diet in depression. Neurosci Biobehav Rev. 2019;107:422423. doi:10.1016/j.neubiorev.2019.09.038

13. Michael B, Williams Lana J, Jacka Felice N, et al. So depression is an inflammatory disease, but where does the inflammation come from? BMC Med. 2013;11:200. doi:10.1186/1741-7015-11-200

14. Margreet K, Sahar EA. MIDtrauma consortium, Depressed gut? The microbiota-diet-inflammation trialogue in depression. Curr Opin Psychiatry. 2017;30:369377. doi:10.1097/YCO.0000000000000350

15. Lopresti Adrian L, Hood Sean D, Drummond Peter D. A review of lifestyle factors that contribute to important pathways associated with major depression: diet, sleep and exercise. J Affect Disord. 2013;148:1227. doi:10.1016/j.jad.2013.01.014

16. Shabbir F, Patel A, Mattison C, et al. Effect of diet on serotonergic neurotransmission in depression. Neurochem Int. 2013;62:324329. doi:10.1016/j.neuint.2012.12.014

17. Null G, Pennesi L. Diet and lifestyle intervention on chronic moderate to severe depression and anxiety and other chronic conditions. Complement Ther Clin Pract. 2017;29:189193. doi:10.1016/j.ctcp.2017.09.007

18. Li Y, Lv MR, Wei YJ, et al. Dietary patterns and depression risk: a meta-analysis. Psychiatry Res. 2017;253:373382. doi:10.1016/j.psychres.2017.04.020

19. Guan YF, Huang GB, Xu MD, et al. Anti-depression effects of ketogenic diet are mediated via the restoration of microglial activation and neuronal excitability in the lateral habenula. Brain Behav Immun. 2020;88:748762. doi:10.1016/j.bbi.2020.05.032

20. Matta J, Hoertel N, Kesse-Guyot E, et al. Diet and physical activity in the association between depression and metabolic syndrome: constances study. J Affect Disord. 2019;244:2532. doi:10.1016/j.jad.2018.09.072

21. Steven B, Jane S, Murgatroyd Christopher A. Association of peripheral interleukin-6 with global cognitive decline in non-demented adults: a meta-analysis of prospective studies. Front Aging Neurosci. 2017;9:438. doi:10.3389/fnagi.2017.00438

22. Kenji S, Jesus M-M, Alberto B-S, et al. Effects of mindfulness-based interventions on biomarkers and low-grade inflammation in patients with psychiatric disorders: a meta-analytic review. Int J Mol Sci. 2020;21. doi:10.3390/ijms21072484

23. Hani ZN, Newman Michelle G. Increased inflammation predicts nine-year change in major depressive disorder diagnostic status. J Abnorm Psychol. 2021. doi:10.1037/abn0000716

24. Marlena C, Sheri M, Korczak Daphne J. Depression and inflammation among children and adolescents: a meta-analysis. J Affect Disord. 2020;277:940948. doi:10.1016/j.jad.2020.09.025

25. Marzieh M, Saunders Erika FH, Engeland Christopher G. Inflammation and the dimensions of depression: a review. Front Neuroendocrinol. 2020;56:100800. doi:10.1016/j.yfrne.2019.100800

26. Smith Kimberley J, Bonnie A, Lucie O, et al. The association between C-reactive protein, Interleukin-6 and depression among older adults in the community: a systematic review and meta-analysis. Exp Gerontol. 2018;102:109132. doi:10.1016/j.exger.2017.12.005

27. Weerahandi H, Paul S, Quintiliani LM, et al. A mobile health coaching intervention for controlling hypertension: single-Arm Pilot Pre-Post Study. JMIR Form Res. 2020;4:e13989. doi:10.2196/13989

28. Clifford Astbury C, Penney TL, Adams J. Home-prepared food, dietary quality and socio-demographic factors: a cross-sectional analysis of the UK National Diet and nutrition survey 2008-16. Int J Behav Nutr Phys Act. 2019;16:82. doi:10.1186/s12966-019-0846-x

29. Sacks FM, Svetkey LP, Vollmer WM, et al. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. DASH-Sodium Collaborative Research Group. N Engl J Med. 2001;344:310. doi:10.1056/NEJM200101043440101

30. Widmer RJ, Flammer AJ, Lerman LO, et al. The Mediterranean diet, its components, and cardiovascular disease. Am J Med. 2015;128:229238. doi:10.1016/j.amjmed.2014.10.014

31. Rensma SP, van Sloten TT, Houben A, et al. Microvascular dysfunction is associated with worse cognitive performance: the Maastricht Study. Hypertension. 2020;75:237245. doi:10.1161/HYPERTENSIONAHA.119.13023

32. Lin D, Wang L, Yan S, et al. The Role of oxidative stress in common risk factors and mechanisms of cardio-cerebrovascular ischemia and depression. Oxid Med Cell Longev. 2019;2019:2491927. doi:10.1155/2019/2491927

33. Robaczewska J, Kdziora-Kornatowska K, Kucharski R, et al. Decreased expression of heme oxygenase is associated with depressive symptoms and may contribute to depressive and hypertensive comorbidity. Redox Rep. 2016;21:209218. doi:10.1080/13510002.2015.1101889

34. Shimbo D, Chaplin W, Crossman D, et al. Role of depression and inflammation in incident coronary heart disease events. Am J Cardiol. 2005;96:10161021. doi:10.1016/j.amjcard.2005.05.064

35. Krebs-Smith SM, Pannucci TE, Subar AF, et al. Update of the Healthy Eating Index: HEI-2015. J Acad Nutr Diet. 2018;118:15911602. doi:10.1016/j.jand.2018.05.021

36. Saeede JN, Matin G, Pegah R, et al. A case-control study of Dietary Approaches to Stop Hypertension (DASH) diets, colorectal cancer and adenomas among Iranian population. BMC Cancer. 2021;21:1050. doi:10.1186/s12885-021-08786-5

37. Ferguson Christine C, Knol Linda L, Ellis Amy C. Visceral adiposity index and its association with Dietary Approaches to Stop Hypertension (DASH) diet scores among older adults: national Health and Nutrition Examination Surveys 20112014. Clin Nutr. 2021;40:40854089. doi:10.1016/j.clnu.2021.02.008

38. Krasimira A, Liselot K, Egea RC. Dietary patterns and biomarkers of oxidative stress and inflammation: a systematic review of observational and intervention studies. Redox Biol. 2021;42:101869. doi:10.1016/j.redox.2021.101869

39. Sepideh S, Chitsazi Maryam J, Amin S-A. The effect of dietary approaches to stop hypertension (DASH) on serum inflammatory markers: a systematic review and meta-analysis of randomized trials. Clin Nutr. 2018;37:542550. doi:10.1016/j.clnu.2017.02.018

40. Andreas N, Patrik H, Fawzi K. Adherence to DASH-Style Dietary Pattern Impacts on Adiponectin and Clustered Metabolic Risk in Older Women. Nutrients. 2019;11. doi:10.3390/nu11040805

41. Razieh P, Neda H-E, Mojgan M, et al. Effect of DASH diet on oxidative stress parameters: a systematic review and meta-analysis of randomized clinical trials. Diabetes Metab Syndr. 2020;14:21312138. doi:10.1016/j.dsx.2020.10.031

42. Mohsen RZ, Hosein TM, Fereshteh B, et al. The effects of DASH diet on weight loss and metabolic status in adults with non-alcoholic fatty liver disease: a randomized clinical trial. Liver Int. 2016;36:563571. doi:10.1111/liv.12990

43. Zatollah A, Mansooreh S, Zohreh T, et al. A randomized controlled clinical trial investigating the effect of DASH diet on insulin resistance, inflammation, and oxidative stress in gestational diabetes. Nutrition. 2013;29:619624. doi:10.1016/j.nut.2012.11.020

44. Schwingshackl L, Bogensberger B, Hoffmann G. Diet quality as assessed by the healthy eating index, alternate healthy eating index, dietary approaches to stop hypertension score, and health outcomes: an updated systematic review and Meta-Analysis of Cohort Studies. J Acad Nutr Diet. 2018;118:74100. doi:10.1016/j.jand.2017.08.024

45. Morze J, Danielewicz A, Hoffmann G, et al. Diet quality as assessed by the healthy eating index, alternate healthy eating index, dietary approaches to stop hypertension score, and health outcomes: a second update of a systematic review and Meta-Analysis of Cohort Studies. J Acad Nutr Diet. 2020;120:19982031. doi:10.1016/j.jand.2020.08.076

46. Reedy J, Lerman JL, Krebs-Smith SM, et al. Evaluation of the healthy eating index-2015. J Acad Nutr Diet. 2018;118:16221633. doi:10.1016/j.jand.2018.05.019

47. Wu PY, Lin MY, Tsai PS. Alternate healthy eating index and risk of depression: a meta-analysis and systematic review. Nutr Neurosci. 2020;23:101109. doi:10.1080/1028415X.2018.1477424

48. Owen L, Corfe B. The role of diet and nutrition on mental health and wellbeing. Proc Nutr Soc. 2017;76:425426. doi:10.1017/S0029665117001057

49. Marx W, Lane M, Hockey M, et al. Diet and depression: exploring the biological mechanisms of action. Mol Psychiatry. 2021;26:134150. doi:10.1038/s41380-020-00925-x

50. Lassale C, Batty GD, Baghdadli A, et al. Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Mol Psychiatry. 2019;24:965986. doi:10.1038/s41380-018-0237-8

51. Taylor AM, Holscher HD. A review of dietary and microbial connections to depression, anxiety, and stress. Nutr Neurosci. 2020;23:237250. doi:10.1080/1028415X.2018.1493808

52. Quirk SE, Williams LJ, ONeil A, et al. The association between diet quality, dietary patterns and depression in adults: a systematic review. BMC Psychiatry. 2013;13:175. doi:10.1186/1471-244X-13-175

53. Sofi F, Macchi C, Abbate R, et al. Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score. Public Health Nutr. 2014;17:27692782. doi:10.1017/S1368980013003169

54. Valls-Pedret C, Sala-Vila A, Serra-Mir M, et al. Mediterranean Diet and Age-Related Cognitive Decline: a Randomized Clinical Trial. JAMA Intern Med. 2015;175:10941103. doi:10.1001/jamainternmed.2015.1668

55. Lourida I, Soni M, Thompson-Coon J, et al. Mediterranean diet, cognitive function, and dementia: a systematic review. Epidemiology. 2013;24:479489. doi:10.1097/EDE.0b013e3182944410

56. Galbete C, Krger J, Jannasch F, et al. Nordic diet, Mediterranean diet, and the risk of chronic diseases: the EPIC-Potsdam study. BMC Med. 2018;16:99. doi:10.1186/s12916-018-1082-y

57. Fart C, Samieri C, Rondeau V, et al. Adherence to a Mediterranean diet, cognitive decline, and risk of dementia. JAMA. 2009;302:638648. doi:10.1001/jama.2009.1146

58. Parletta N, Zarnowiecki D, Cho J, et al. A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: a randomized controlled trial (HELFIMED). Nutr Neurosci. 2019;22:474487. doi:10.1080/1028415X.2017.1411320

59. Garca-Toro M, Vicens-Pons E, Gili M, et al. Obesity, metabolic syndrome and Mediterranean diet: impact on depression outcome. J Affect Disord. 2016;194:105108. doi:10.1016/j.jad.2015.12.064

60. Riddhi S, Nour M, Memet E, et al. Mediterranean diet components are linked to greater endothelial function and lower inflammation in a pilot study of ethnically diverse women. Nutr Res. 2020;75:7784. doi:10.1016/j.nutres.2020.01.004

See original here:
Dietary Inflammation Index and Mental System Diseases | JIR - Dove Medical Press

Maybe you already know this, but just in case you don't, Red Notice star Dwayne Johnson didnt rise to fame as an actor.

In 1996, Johnson joined the cast of WWE (then WWF), and for eight years he was simply known as The Rock, a charismatic, trash-talking professional wrestler with a major physique to boot.

His big screen star turn happened five years later, when he played the Scorpion King in The Mummy Returns. The movie was such a hit that Johnson later starred in his own spin-off movie in 2002, The Scorpion King, and also set the Guinness World Record for highest salary for a first-time leading man: $5.5 million dollars.

Since then, The Rock has continued to be a jack-of-all-trades while maintaining the hulking size he's known for.

He left WWE in 2004, but continued to make appearances until announcing his official retirement in 2019. In 2016, was named the worlds highest-paid actor.

He's starred in a slew of action movies, including The Fast and The Furious franchise, GI Joe: Retaliation, and Hercules. But hes also a bona fide comedic actor, as evidenced by the most recent Jumanji movies and his co-starring role in Central Intelligence alongside Kevin Hart. And of course, kids love him as the voice of Maui, the demigod of South Pacific legend, in Moana.

The Rock is also a serious businessman as co-owner of the Extreme Football League (XFL), Teremana tequila and the energy drink Zoa. His Under Armour line, Project Rock, is a hit. And, he co-owns the production company Seven Bucks Productions behind Red Notice, Jumanji and several other blockbusters.

Lets also not forget: As of November 2021, The Rock has the fifth-largest following on Instagram (after Instagram itself, Cristiano Ronaldo, Kylie Jenner, and Lionel Messi), where he's famous for sharing his heavy workout routines and even heavier meals.

But despite The Rocks many accomplishmentswe should also mention that he played football at the University of Miami on a full scholarshiphes definitely famous for his extraordinary diet and grueling workout routine.

This is what he eats to keep The Rock "rock" solid.

Muscle and Fitness documented that The Rock once ate 52 ounces of cod per day for years to build his incredibly muscular physique.

Cod was included in six of his seven daily meals, alongside huge portions of various starches, including sweet potatoes (12 ounces), white rice (2 cups), and oatmeal (2 cups). Each meal was rounded out with a cup of vegetables, and various add-ins like casein protein, a 10-egg-white-omelet, and a tablespoon of omega-3 fish oil.

In 2016, he recounted a similar daily diet to People Magazine, although he reported swapping out cod for proteins like beef, chicken, and bison.

In a recent interview with Delish, he addressed rumors about his diet: I can confirm it to a certain degree that I was eating many pounds of food per day including a lot of cod, he said. And as a matter of fact, I just recently transitioned my cod meals of the day to salmon. He also said that for years, he was eating between 6,000 and 8,000 calories per day.

Now, he says as of November 2021, his diet is pretty much the same as its always been. Hes eating between five and six meals per day, sometimes seven.

He wakes up to a bowl of cream of rice or oatmeal alongside some buffalo and some eggs. On his Instagram, you can find him starting the day with a rich bowl of oatmeal topped with nuts, strawberries, and apples.

After a workout, he eats a bowl or rice (or another fast-acting carb" he describes to Delish, which means that it digests quickly), and chicken.

For his third meal, hell eat rice again alongside chicken or buffalo, and add some greens alongside.

He has two or three more similar meals, and then before bed, he has some kind of protein (like casein powder), carbs, and greens.

To keep hydrated, The Rock also drinks a ton of water; anywhere from 2.5 to 3 gallons per day. And while he doesnt drink coffee, he does take in caffeine from Zoa, his own brand of energy drink.

But theres room for fun in The Rocks diet. Hes practically famous for once-per-week cheat days.

Recently, he posted a plate of fries and two bacon-cheeseburgers alongside a glass of tequila. In October, he showed a delicious looking stack of coconut-lemon pancakes. And hes getting into the holiday spirit, too, with the latest ice cream flavors to come out of his Dwanta Claus (Johnsons alter ego) collaboration with Salt and Straw. All five of them including PB&J Coconut Banana Pancakes and Chocolate Gooey Brownie, among others sound delicious. And hes no teetotaler; the same Instagram post revealed a freezer shelf full of Teremana Tequila, his own label.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Continued here:
The Rock Diet - What Dwayne Johnson Eats in a Day - menshealth.com

A sustainable way of life

The Mediterranean diet is perennially at the top of U.S. News & World Report's Best Diets list, again topping the list in 2021. It's nearly-universally endorsed by nutritionists and dietitians because it emphasizes wholesome foods, including whole grains, lean proteins, heart-healthy fats and plenty of fruits and vegetables.

So many experts back this diet because it's more a lifestyle than most diets, which are often restrictive and difficult to sustain. The best diet is the one that you can make into a lifelong habit and, as such, millions of people who hail from the Mediterranean region have long shown that this approach to food and life is healthy, sustainable and delicious.

Growing demand and popularity

It's also a diet that's growing in popularity around the world, as evidenced by the growing demand for recipes that fit the protocol, says Jack Bishop, chief creative officer at America's Test Kitchen in Brookline, Massachusetts.

ATK's 2016 book, "The Complete Mediterranean Cookbook," has been the company's most popular book over the last five years. "The interesting thing about the Mediterranean book is that each year, it has sold better than the previous year," a real rarity in the book publishing world.

"Usually your first year is your best year," Bishop notes, but this thick volume's popularity has only increased with each passing year. "This just tells me that the appetite for the diet continues to grow," he says.

Nutritious, healthy, delicious food

One of the reasons why this diet is attracting so much attention lately is because the barrier to entry is relatively low. "The Mediterranean diet is accessible. It's easy to start, and it's not that complicated. There's not a lot of math involved," Bishop says, referencing other diets that require followers to track calories or precise ratios of macronutrients. You don't have to do that with the Mediterranean diet.

Story continues

What's more, this lifestyle is "grounded in culture," meaning it's been time tested and works for lots of people, Bishop says.

A diverse and abundant diet that pulls from a variety of cuisines around the Mediterranean Sea -- from Greek and Italian to Egyptian and Spanish fares -- the Mediterranean diet is known for offering "big, bold flavors," Bishop says. It also places an emphasis on spices, herbs and olive oil. "Those are all high-impact ingredients that deliver a lot of flavor."

All-in-all, the Mediterranean diet is satisfying in ways that many diets -- which can very quickly become monotonous -- simply aren't. This makes it sustainable for the long haul and a good choice for anyone wanting to improve their overall health and wellness, and particularly for those looking to reduce their risk of cardiovascular disease.

A day's worth of Mediterranean food

If you're new to following the Mediterranean diet and want to get your bearings in this way of eating, you may be wondering where to start. In the following slides, America's Test Kitchen shares a day's worth of meals that adhere to the principles of the diet.

Breakfast: shakshuka

Why this recipe works:

Shakshuka is a Tunisian dish featuring eggs poached in a spiced tomato, onion and pepper sauce. The key to great shakshuka is balancing the piquancy, acidity, richness and sweetness of its ingredients, according to the chefs at ATK.

Choosing the right pepper to star in this dish makes all the difference. Piquillo peppers were a favorite for the Test Kitchen team, boasting spicy-sweet and vibrant flavors. These small red peppers from Spain, sold in jars or cans, have a subtle hint of smokiness from being roasted over a wood fire. Jarred roasted red peppers can be substituted for the piquillo peppers. You'll need a 12-inch nonstick skillet with a tight-fitting lid for this recipe. Serve with pitas or crusty bread to mop up the sauce.

Serves: 4.

Ingredients:

-- 3 tablespoons extra-virgin olive oil.

-- 2 onions, chopped fine.

-- 2 yellow bell peppers, stemmed, seeded and cut into -inch pieces.

-- 4 garlic cloves, minced.

-- 2 teaspoons tomato paste.

-- Salt and pepper.

-- 1 teaspoon ground cumin.

-- 1 teaspoon ground turmeric.

-- 1/8 teaspoon cayenne pepper.

-- 1 cups jarred piquillo peppers, chopped coarse.

-- 1 (14.5-ounce) can diced tomatoes.

-- cup water.

-- 2 bay leaves.

-- 1/3

-- cup chopped fresh cilantro.

-- 4 large eggs.

-- 2 ounces feta cheese, crumbled ( cup).

1. Heat oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add onions and bell peppers and cook until softened and lightly browned, 8 to 10 minutes. Add garlic, tomato paste, 1 teaspoons salt, cumin, turmeric, teaspoon pepper and cayenne. Cook, stirring frequently, until tomato paste begins to darken, about 3 minutes.

2. Stir in piquillo peppers, tomatoes and their juice, water and bay leaves. Bring to simmer and cook, stirring occasionally, until sauce is slightly thickened, 10 to 15 minutes.

3. Off heat, discard bay leaves and stir in cup cilantro. Transfer 2 cups sauce to blender and process until smooth, about 60 seconds. Return puree to skillet and bring sauce to simmer over medium-low heat.

4. Off heat, make four shallow indentations (about 2 inches wide) in surface of sauce using back of spoon. Crack one egg into each indentation and season eggs with salt and pepper. Cover and cook over medium-low heat until egg whites are just set and yolks are still runny, 4 to 6 minutes. Sprinkle with feta and remaining cilantro and serve immediately.

Lunch: Mediterranean chopped salad

Why this recipe works:

The appeal of a chopped salad is that all the ingredients are cut to a uniform size and tossed together, permitting a taste of everything in each bite. Virtually any ingredients may be used, yet most chopped salads are uninspired, laden with deli meats and cheeses and drowned in dressing. With a world of options, the team at ATK steered the salad in a Mediterranean direction, starting with escarole.

A member of the chicory family, this underutilized leafy green is loaded with vitamins and has a mild bitterness that pairs well with bold flavors. Next they added chopped cucumbers and grape tomatoes, salting them to remove excess moisture, and red onion. To make the salad hearty, instead of deli meat the ATK team incorporated nutty chickpeas. Kalamata olives added richness and walnuts brought crunch and healthy fats. Everything is tossed with a simple red wine vinaigrette to let the salad's flavors shine through. Finally, not wanting to completely eliminate cheese from the salad, they sprinkled on 1/2 cup of briny feta to round out the flavors. Cherry tomatoes can be substituted for the grape tomatoes.

Serves: 6.

Ingredients:

-- 1 cucumber, halved lengthwise, seeded and cut into -inch pieces.

-- 10 ounces grape tomatoes, quartered.

-- 1 teaspoon table salt.

-- 3 tablespoons red wine vinegar.

-- 1 garlic clove, minced.

-- 3 tablespoons extra-virgin olive oil.

-- 1 (15-ounce) can chickpeas, rinsed.

-- cup pitted kalamata olives, chopped.

-- small red onion, chopped fine.

-- cup chopped fresh parsley.

-- 1 head escarole (1 pound), trimmed and cut into -inch pieces.

-- 2 ounces feta cheese, crumbled ( cup).

-- cup walnuts, toasted and chopped.

1. Toss cucumber and tomatoes with salt and let drain in colander for 15 minutes.

2. Whisk vinegar and garlic together in large bowl. Whisking constantly, drizzle in oil. Add drained cucumber-tomato mixture, chickpeas, olives, onion and parsley and toss to coat. Let sit for at least 5 minutes or up to 20 minutes.

3. Add escarole, feta and walnuts and toss gently to combine. Season with salt and pepper to taste. Serve.

Snack: marinated artichokes

Why this recipe works:

Marinated artichokes have so many uses that they should be considered a pantry staple; they're perfect for everything from throwing on pizzas, to tossing into a salad or pasta, to eating on an antipasto platter. But store-bought versions tend to be mushy and bland -- and expensive.

To get the best tender-yet-meaty texture and sweet, nutty artichoke flavor, the Test Kitchen team started with fresh baby artichokes. They simmered them gently in olive oil with strips of lemon zest, garlic, red pepper flakes and thyme, then let them sit off the heat until they were perfectly fork-tender and infused with the aromatic flavors. Then they stirred in fresh lemon juice and more zest, minced garlic and mint before transferring the artichokes to a bowl and topping them with the infused oil for serving and storage.

Serves: 6 to 8.

Ingredients:

-- 2 lemons.

-- 2 cups extra-virgin olive oil.

-- 3 pounds baby artichokes (2 to 4 ounces each).

-- 8 garlic cloves, peeled; 6 cloves smashed, 2 cloves minced.

-- teaspoon red pepper flakes.

-- 2 sprigs fresh thyme.

-- Salt and pepper.

-- 2 tablespoons minced fresh mint.

1. Using vegetable peeler, remove three 2-inch strips zest from one lemon. Grate teaspoon zest from second lemon and set aside. Halve and juice lemons to yield cup juice, reserving spent lemon halves.

2. Combine oil and lemon zest strips in large saucepan. Working with one artichoke at a time, cut top quarter off each artichoke, snap off outer leaves and trim away dark parts. Peel and trim stem, then cut artichoke in half lengthwise (quarter artichoke if large). Rub each artichoke half with spent lemon half and place in saucepan.

3. Add smashed garlic, pepper flakes, thyme sprigs, 1 teaspoon salt and teaspoon pepper to saucepan and bring to rapid simmer over high heat. Reduce heat to medium-low and simmer, stirring occasionally to submerge all artichokes, until artichokes can be pierced with fork but are still firm, about 5 minutes. Remove from heat, cover and let sit until artichokes are fork-tender and fully cooked, about 20 minutes.

4. Gently stir in teaspoon reserved grated lemon zest, cup reserved lemon juice and minced garlic. Transfer artichokes and oil to serving bowl and let cool to room temperature. Season with salt to taste and sprinkle with mint. Serve. (Artichokes and oil can be refrigerated for up to four days.)

Dinner: pasta e fagioli with orange and fennel

Why this recipe works:

Though the precise ingredients for Italy's famed pasta e fagioli vary from region to region, too many recipes have one thing in common: They turn out bland and mushy and take hours to prepare. For this ATK recipe, they wanted to find a silver bullet: a satisfying soup boasting great flavor and proper texture that didn't take all afternoon to make.

The chefs at ATK established an Italian flavor profile with the help of some fennel seeds, orange zest, dried oregano, red pepper flakes and plenty of garlic. Minced anchovy fillets contributed a complex, meaty character void of any fishy aftertaste. Turning to canned diced tomatoes (instead of fresh) and sweet, creamy canned cannellini beans (instead of dried) cut hours out of prep time, and using the tomatoes to deglaze the aromatic base intensified the flavor of the soup.

For pasta, the ATK team looked to small shapes like ditalini, tubettini or, their top choice, orzo to complement rather than crowd out the other ingredients. Finally, parsley lent the necessary bright note to finish our soup. The Parmesan rind can be replaced with a 2-inch chunk of cheese. You can substitute ditalini or tubettini for the orzo (the cooking times may vary slightly).

Serves: 8 to 10.

Ingredients:

-- 1 tablespoon extra-virgin olive oil, plus extra for serving.

-- 3 ounces pancetta, chopped fine.

-- 1 onion, chopped fine.

-- 1 fennel bulb, stalks discarded, bulb halved, cored and chopped fine.

-- 1 celery rib, minced.

-- 4 garlic cloves, minced.

-- 3 anchovy fillets, rinsed and minced.

-- 1 tablespoon minced fresh oregano or 1 teaspoon dried.

-- 2 teaspoons grated orange zest.

-- teaspoon fennel seeds.

-- teaspoon red pepper flakes.

Visit link:
A Day's Worth of Meals on the Mediterranean Diet - Yahoo News

After he briefly removed it from the Resolute Desk, President Joe Biden has brought back a call button President Donald Trump used to order Diet Cokes while sitting in the Oval Office.

Photos from Monday show the call box sitting next to Biden's phones, the same place Trump put the box when he sat at the desk.

The call box was not seen in pictures of Biden on his first day in office last week.

Trump used the wooden call box throughout his entire presidency and first showed it off in 2017 interviews withThe Associated Pressand theFinancial Times, during which he told reporters: "Everyone does get a little nervous when I press that button."

The call box has been around for decades, and other recent presidents have also been pictured in the White House with it, including Barack Obama and George W. Bush.

It can be used to call White House staff, Secret Service agents, and other officials, but Trump appeared to have told his staff that if he pressed the button, he wanted a Diet Coke.

President Donald Trump at the Resolute Desk on January 23, 2018. AP Photo/Carolyn Kaster

It's unclear if Biden has a specific use for the button or if it will be used more generally.

Like presidents before him, Biden also changed a number of decorations upon entering the Oval Office.

Biden replaced a portrait ofPresident Andrew Jackson with a portrait of President Franklin D. Roosevelt and opted to feature a number of progressive politicians and activists throughout the room, including Robert F. Kennedy, Martin Luther King Jr., Rosa Parks, Eleanor Roosevelt, and the labor leader and civil-rights activist Cesar Chavez.

He also chose to display portraits of Benjamin Franklin, President Thomas Jefferson, and Treasury Secretary Alexander Hamilton.

Read more:
Biden brought the button Trump used to order Diet Cokes back to the Oval Office - Business Insider - Business Insider

The key to professional wrestling, according to David Arquette, is learning how to take a hit. Which is almost too perfect a metaphor for his wrestling careera fighter who just cant figure out how to go down smoothly. In 2000, Arquette first entered the ring as a publicity stunt to promote a buddy comedy called Ready to Rumble. Less than two weeks later, he found out he was booked to win the heavyweight championship, which he knew would irritate serious fans. Sure enough, ever since he thrust that WCW belt into the air, a pair of low-rise leather pants clinging to his waist and his bruised eyes glazed over in a stupefied grin, hes been ridiculed by fans as one of the biggest punks wrestling has ever seen.

In reality, Arquette says, he had all the respect in the world for wrestling. And so, in an effort to redeem himself in the eyes of a fan base that credits him with tanking the WCW and degrading the integrity of the entire business and fresh off a heart attack that earned him two stents the 46-year-old decided he was getting back in the ring. This time, he would do it right: He headed to Tulum to do yoga with Diamond Dallas Page, then to Tijuana to fight with the Mexican luchadores. He picked up boxing and jiu-jitsu to learn the instincts he needed. By the time he hit the independent circuit, he was fifty pounds lighter and completely sober.

Arquettes few months back in the ring are chronicled in his new documentary, You Cannot Kill David Arquette, which was set to premiere at SXSW and will now come out in drive-in theaters this Friday. The film culminates in a gory November death match where, after taking a smashed light tube at the wrong angle, Arquette stumbles out of the ring with blood gushing from his neckonly to climb back in and finish up the match once he figures out hes not about to bleed out. The incident put his wrestling career on pause while he recovered, and it brought up another wave of backlash from fans who still saw a half-cocked actor nearly dying because he got in way over his head.

Story continues

But for Arquette, the minutes he spent thinking he was about to die made him all the more dedicated to learning how to wrestle wellafter all, if hed known how to take that hit, his neck would have stayed intact. Ahead of the documentarys release, Arquette told GQ how he prepared for his shot at wrestling redemption.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

When you first entered the ring in 2000, had you trained at all?

I didn't have an opportunity to train. My run there was just a storyline, they didn't really want me involved. I heard there was a big insurance policy on me, so I couldn't get hurt. That also led me to want to properly train and learn how to wrestle so I could do it in the future. I wasn't in great shape back then, to be honest.

And then in 2018, you got serious about returning to wrestling with the proper training. Where did you start?

I started out doing DDPY, which is Diamond Dallas Page's yoga app. It got me ready to start losing weight. It's a form of yoga that involves tensing your muscles up a lot. He's a really inspirational guy. He inspired me as a wrestler, but he also inspired me to get in shape. I went to a retreat he had in Tulum, and I met with him and he inspired me more there.

Then I trained jiu-jitsu with Rigan Machado, an amazing jiu-jitsu champion. I trained with a multi-championship boxer named Ricky Quiles. And then I trained with Peter Avalon, as a wrestler. I did each at least once a week for an hour or two, but wrestling, I probably did two or three times a week.

So, that's tons of cardio. I got into weights too, every day. I don't do heavy weights, I do about a 35 pound barbell. I don't typically work out my legs because I have big legs to start with. I do squats and a lot of bench stuff, lot of curls, lot of pushups, a lot of sit-ups. But Im consistent. And I did a hike every day.

What was the actual wrestling training like?

There's a lot to learn when you really study wrestling. A lot of it's falling in a way that you're not going to hurt yourself, getting your body accustomed to hitting the mat often. Learning how to take hits so you can protect yourself is an instinct rather than something planned. When you get hit, you have to throw yourself back on the mat and you're supposed to distribute the impact in different parts of your body so you don't take it all on your back. Tucking your chin's a big part of taking a bump in wrestling.

The muscles in your eyes also need to adjust to this new dynamic where your eyes are going to be moving around a lot. Before they do that, you'll get dizzy. It takes repetition, rolling over and over.

As you gain more experience, do you find it easier to tap into the right instincts, even when they come as a surprise?

Yeah. It also really matters who your opponent is. When you wrestle with legends, they make it so easy. One time, I threw my arm the wrong way on Colt Cabana and he readjusted it within a split second, right as the move was happening. These guys, they'll hit you and it'll look like he just killed you, but you'll barely feel it. It's like working with a really skilled actor. They make you look good, you make them look good, you're working in a dance together.

How did you change your eating habits in conjunction with all this training?

I eliminated carbs completely. Id avoid having big dinners, instead having smaller meals throughout the day, and making lunch or breakfast the biggest of those meals, something on the earlier side of the day so that you burn it all off by the time you go to bed. I tried to not eat within three hours of going to bed, and if I did have to eat, I had something like egg whites or celery.

I think of the ideal wrestlers body as much more bulky than lean, but it sounds like your main priority was taking weight off. Were there particular muscles you needed to bulk up to wrestle?

In wrestling, you want to have muscles, you want your muscle mass. But one of my favorite figures out there, sports figures or athletic figures, is Bruce Lee. And Bruce Lee isn't known as being incredibly muscular. He's incredibly lean, and that's the sort of look that I was going for. To put on muscle, right after your workout, I would eat some protein immediately within the first half hour. I drank bone marrow protein shakes, which give you a lot of nutrients.

You Cannot Kill David Arquette, 2020.

After your big public return match with RJ City, you had a pretty exciting run on the independent circuit. Once youre fighting frequently in matches, are you keeping up the same fitness routine?

You spend a lot of time in the ring, training and then actually fighting. So you get a lot of cardio there. You end up mainly focusing on trying to hit the weights and do your daily routines. You have to figure it out even if you don't have a gym. DDPY comes in handy because you can find a workout by just opening your phone.

I didnt book myself like wrestlers truly do, where they go out on the road and do, like, four matches a week. I did one or two matches a month. I was doing a film in upstate New York, so on the weekends Id sneak off and do a wrestling show. People freak out on a movie if you talk about doing a wrestling match

Lets talk about those risks more. Even before your death match, the film captures you suffering some pretty hefty injuries. Are those just inevitable side effects of wrestling, or can you learn to avoid them?

I fractured three ribs in Tijuana, and I also had to remove a bursa from my elbow, which got infected from just all these rolls. There's all these little tricks along the way you learn. When you're jumping, you do a crossbody, so your body's going into everyone in the least dangerous way. The way I jumped in Tijuana, it was straight on top of everyone, which is probably the most dangerous way for me and for them. When you do crossbody, you learn your arm can catch their shoulder and help break the fall, and I can get my legs down quick enough so it helps the impact.

There's also this element with wrestling that if you dont really commit, you land right on your head. You can't second-guess yourself, or you're going to half-ass it and probably hurt yourself or them. So it's a matter of having that trust in yourself. Theres a bunch of matches I did that are pretty embarrassing because it's me learning how to do all this stuff in front of a camera.

During your death match with Nick Gage, when that shard slices your neck open, you jump out of the ring to basically figure out whether youre about to die or not. Do you make those decisions on a smaller scale in most matcheswhether its safe to keep fighting or you need immediate care?

Thats exactly what I was doing. But you are making calculations throughout every match, for sure. Time speeds up in a wrestling ring, so you need to slow it down. When you're beginning, you rush everything, and that can botch a move.

I learned a really solid lesson in that death match, and that's always stick to the plan. It was my fault that I got stabbed in the neck. I pulled his legs when I wasn't supposed to. Also, I'll never fight with glass again. I was in over my head.

I did a lot of self-exploration after that match. I realized I'd been beating myself up my whole life in one way or another. I found a way, through a lot of therapy and working with different doctors including a holistic psychiatrist who got me on some natural medications, to be more positive toward myself.

Theres a scene in the documentary where you get a ketamine infusion treatment, which is a pretty new but potentially life-changing treatment for all kinds of serious mental illness. Are you still getting those treatments?

You Cannot Kill David Arquette, 2020.

It's a little bit tricky because if you have addiction issues like I have, you have to be really careful with it. I can get addicted to almost anything. The infusions they did were pretty high dosage. It's supposed to reset your neurotransmitters and balance you out. I did those a couple times, and then I started doing a therapy session with a shot of ketamine, which was really helpful. You're awake for it, you can talk, you're communicating with a professional therapist in the room, and that helped a lot.

Outside of treatment, what are the day-to-day habits that help you stay in a positive space?

Meditation is really one of the greatest tools, and retraining your brain to not beat yourself up. Exercise, toothe endorphins you get from exercising or even light meditation or light yoga is really life-transforming.

Not drinking has helped a lot. Through those ketamine treatments I realized a lot of the pain and regret or shame I felt about certain periods in my life where I've done things that I've regretted, all of them were attached to alcohol. So I made a conscious decision not to put myself in that place anymore.

There were a couple moments in the film where I kind of fell off the wagon. I'd get an injury and then you'd have to take the pills because you're in extreme pain, and then you don't want to get hooked on opiates, so you stop. And then I drank too much. So that was a cycle I had to break.

Between the slipperiness of caring for your injuries while staying sober and the way wrestling can lead to beating yourself up, do you think its possible for you to keep wrestling and live a healthy, balanced life?

Absolutely. Sting does it really well. And Jack Perry [son of the late star Luke Perry, a close friend of Arquettes] is an incredible wrestler. Hes never smoked or drank in his life. Its really inspirational to see how he does it.

Real Life Diet

The Real-Life Diet of UFC Legend Daniel Cormier, Who Is Training for the Final Fight of His Career

The Louisiana native gets into fighting shape with kombucha and cleaned-up takes on gumbo and red beans and rice.

Originally Appeared on GQ

Read more from the original source:
The Real Life Diet of David Arquette, Who Is on a Quest for Professional Wrestling Redemption - Yahoo Lifestyle

Aseel Soueid/YouTube Fitness YouTuber Aseel Soueid shared 5 nutrition and workout tips that helped him get him shredded, reveal his abs, build muscle, and get single-digit bodyfat.

Fitness YouTuber Aseel Soueid isn't afraid to take on an ambitious weight loss or muscle-building challenge. In the past, for instance, he ate like Hugh Jackman's 'Wolverine' for a day and tracked the results. Now, in one of his latest videos, Soueid is on a new mission: to get absolutely shredded and reveal his six-pack absand it turns out, it's one he's already accomplished. Soueid's lean, ripped physique speaks for itselfand he helpfully shared the exact steps he took with his diet and workout that helped him get into single digit percent body fat.

"If you're serious about your fitness goals to the next level, weight yourself daily and jot down your weight," Soueid says. "Make sure you're tracking [your results] and seeing trends." While this tactic may not work for everyoneespecially given that it might cause you to fixate or feel guilty about the lack of sudden progress, there is science to support that it can work for some people.

"There's a right way to make coffee to actually help you get leaner and lose body fat," Soueid says. To do this, you should drink water before you touch your coffee. Soueid suggests drinking 16-32 ounces of water first to hydrate yourself. Then, drink your cup of black coffee, which is a caffeine source and a natural pre-workout drink. Soueid says that he hits the gym 30 minutes after his cup for a fasted workout, thanks to his intermittent fasting routine.

Soueid shares his entire workout plan, which he says he sticks to 6 days a week to maintain lean muscle and a muscular, dense physique.

Monday: Chest and Arms (A) workout

Tuesday: Legs and Abs (A) workout

Wednesday: Back and Shoulders (A) workout

Thursday: Chest and Arms (B) workout

Friday: Legs and Abs (B) workout

Saturday: Back and Shoulders (B) workout

Sunday: Off Day

After his morning workout, Soueid breaks his fast with meal #1, adding that he likes to eat 2 big meals and one snack. Here's exactly what he eats throughout the day:

Meal 1: Egg white omelette with veggies, bowl of oatmeal with fruit

Meal 2: Lean steak with "tons of potatoes"

Snack: Greek yogurt frozen ice cream with a protein smoothie or Greek yogurt with fruit

"I find it works so much better than splitting my meals up into 5 or 6 different meals to hit my total calorie goal," he says. "What it takes to get shredded does not matter whether you like to have 5 meals, 6 meals, or 2 big meals. You need to make sure you dial down your own personal calorie intake along with your macros. Being on a calorie deficit is ultimately what's going to get you super lean."

"Cardio is just a tool to burn more calories throughout the day," Soueid says. If you're just starting out, he suggests 1-2 cardio sessions in your first week, adding in a session every 2-3 weeks.

Try 200+ at home workout videos from Mens Health, Womens Health, Prevention, and more on All Out Studio free for 14 days!

Video: How Many Calories Do You Burn Lifting Weights? (Shape)

How Many Calories Do You Burn Lifting Weights?

Click to expand

UP NEXT

More:
This Guy Revealed the Exact Diet and Workout Routine That Helped Him Get Shredded Abs - MSN Money

Fitness YouTuber Aseel Soueid isn't afraid to take on an ambitious weight loss or muscle-building challenge. In the past, for instance, he ate like Hugh Jackman's 'Wolverine' for a day and tracked the results. Now, in one of his latest videos, Soueid is on a new mission: to get absolutely shredded and reveal his six-pack absand it turns out, it's one he's already accomplished. Soueid's lean, ripped physique speaks for itselfand he helpfully shared the exact steps he took with his diet and workout that helped him get into single digit percent body fat.

"If you're serious about your fitness goals to the next level, weight yourself daily and jot down your weight," Soueid says. "Make sure you're tracking [your results] and seeing trends." While this tactic may not work for everyoneespecially given that it might cause you to fixate or feel guilty about the lack of sudden progress, there is science to support that it can work for some people.

"There's a right way to make coffee to actually help you get leaner and lose body fat," Soueid says. To do this, you should drink water before you touch your coffee. Soueid suggests drinking 16-32 ounces of water first to hydrate yourself. Then, drink your cup of black coffee, which is a caffeine source and a natural pre-workout drink. Soueid says that he hits the gym 30 minutes after his cup for a fasted workout, thanks to his intermittent fasting routine.

Soueid shares his entire workout plan, which he says he sticks to 6 days a week to maintain lean muscle and a muscular, dense physique.

Monday: Chest and Arms (A) workoutTuesday: Legs and Abs (A) workoutWednesday: Back and Shoulders (A) workoutThursday: Chest and Arms (B) workoutFriday: Legs and Abs (B) workoutSaturday: Back and Shoulders (B) workoutSunday: Off Day

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

After his morning workout, Soueid breaks his fast with meal #1, adding that he likes to eat 2 big meals and one snack. Here's exactly what he eats throughout the day:

Meal 1: Egg white omelette with veggies, bowl of oatmeal with fruitMeal 2: Lean steak with "tons of potatoes"Snack: Greek yogurt frozen ice cream with a protein smoothie or Greek yogurt with fruit

"I find it works so much better than splitting my meals up into 5 or 6 different meals to hit my total calorie goal," he says. "What it takes to get shredded does not matter whether you like to have 5 meals, 6 meals, or 2 big meals. You need to make sure you dial down your own personal calorie intake along with your macros. Being on a calorie deficit is ultimately what's going to get you super lean."

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

"Cardio is just a tool to burn more calories throughout the day," Soueid says. If you're just starting out, he suggests 1-2 cardio sessions in your first week, adding in a session every 2-3 weeks.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

This commenting section is created and maintained by a third party, and imported onto this page. You may be able to find more information on their web site.

See the original post here:
This Guy Revealed the Exact Diet and Workout That Helped Him Get Shredded Abs - Men's Health