My Whole30 PLUS Journey

[SaltwaterSlick]

Way to go, Curt (and Jennie!) Kudos to Charlie, as well! I alluded to it in the other thread, but I started working on my health and nutrition last April and fairly promptly shed 30 pounds. I've modified my goals and processes over the past 9 months, but I feel like I've (mostly) dialed in my habits...although after reading through your list, I may need to renegotiate one specific item!

If you haven't already, I'd recommend you add the book "Outlive" by Peter Attia to your reading list. It changed the way I look at exercise, nutrition and medicine as I get older (especially the need to add muscle mass and increase endurance (VO2 max) while I can.)

Initially, I was "results oriented" and simply wanted to lose a lot of weight as quickly as I could. I knew that seeing tangible results on the scale would keep me motivated. I essentially ate OMAD for the first two months (strict "clean" keto the first month and then more of a low carb Mediterranean "style" after that.) I stopped OMAD after reaching my target in order to get more distributed protein intake (I'm shooting for 1g per pound of body weight daily.)

I had already been doing a lot of walking/jogging/rucking but I stepped up the intensity, mostly by increasing my running volume and also adding weight to rucks (partly in anticipation of my Colorado elk hunt.) I sprinkled in some occasional lifting, but I found it was easier just to just go for a 30-60 minute run and call it good. By the last couple of months of 2023, I was running 12-15 miles per week.

For 2024, I decided to emphasize adding back some muscle mass, while still trying to improve my VO2 max. I started that process in earnest on 1/8, with the goal of lifting fairly heavy 4x per week (2x lower/2x upper) and running 3x per week (weather/travel have hampered my running more than I'd like.) I also have a goal of 15k steps every day (I'm averaging about 13k per day YTD.) I was also challenged to do 100 pushups per day for January. I've done that every day, and actually bumped that to 120/day on 1/15 and 150/day.

I'm no longer following any specific "diet", but I am focusing on simple (but specific), nutrient dense, WHOLE foods that provide me with the micronutrients that my body requires. A few specifics that I'm targeting include:

• Rehydration first thing in the morning
  • I drink 12oz glass water with ACV, another 12 oz glass with fiber and wash it down with a third glass of water very first thing every morning
  • Electrolyes - I make a large cup (Rtic mug) of ice water with electrolyes (Jocko Hydrate or LMNT) to drink throughout the morning
• Creatine - 5g/day (typically mixed in with my electrolytes)
• Grounding
• Morning sunlight exposure (if it'll ever quit raining)
• No coffee/caffeine before 9am
• 150-180g protein (spread over 4-5 feedings)
  • try to eat 2-3 farm fresh eggs every day
  • sardines/salmon at least 3x during the week
  • venison liver at least 1x per week
  • I eat quite a bit of ground venison, sausage and made a lot of jerky for protein snacks
  • supplement with clean whey protein for additional intake
• Emphasis on healthy fats
  • Avocado pretty much every day
  • yolks from egg consumption
  • I typically cook with a good olive oil, some grass fed butter or rendered tallow
• "Earn my carbs"
• Daily probiotics - usually kefir or sauerkraut
• Daily "movement" goals
  • 15k steps
  • 100 pushups
  • 100 air squats
• Lift 4x week
• Run 10-12 miles/week
• 5 or less alcoholic drinks/week (I usually don't drink at all during the week)
• Sleep 7+ hours/day

These are some of the things that I have found are pretty sustainable for me. I try to adhere to these pretty strictly during the week, but I also give myself permission to deviate a little when I'm in a social, work or family setting where I wouldn't want special accommodations.

Sorry for the long winded post, but it helps me keep myself accountable when I can put it down in writing. Thanks for posting this thread, Curt. It (along with the others that have contributed) helps keep me motivated to keep working on my health!

Very nice outline/program Michael! Back when I was getting ready for my first archery elk hunt (21 years ago), I was running every morning and had built up to 15 miles/week... took Sunday's off, but otherwise ran every morning first thing out of bed... Never really enjoyed it because of a mental "thing"... In all my years of sports (football, track, baseball, etc.) any time we screwed up regardless of the sport, coach "punished" us by making us "take a lap" or "give me 10 50 yard sprints NOW!"... That pretty much killed any chance I ever had for enjoying running in the future! still true to this day...

I joined a gym that had top of the line equipment for just about every kind of physical torture you could think of and then some... That I enjoyed. Had an instructor/coach there, and during my program interview, she asked me why I joined the gym... I remember so clearly what I told her and it has stuck with me so far after 21 years... I'm 50 years old and not ready to back off doing what I enjoy doing. That still holds true, though I have had to back off the higher impact work... Old "Arthur" and age are catching up to me, but I firmly believe that my athletic lifestyle have greatly extended my physical condition into my "second childhood"!

All that to say, y'all keep up the great work! It will pay dividends the rest of your life!!

[hooligan]

good on you guys. I need to get back on it, did whole30 a few years ago and it works great. Right now I drink too much and eat like crap on the road. May have to start getting right again soon and copy y'alls plan. Except the cold plunge...

[elgato]

This is a GREAT thread!!!

First, congrats Curt to you and your wife. Find the balance in this program and make it a lifestyle you love.Already you are an inspiration to others.

Ironically, wife and I decided to start the Whole 30 mid Feb ourself to kickstart the year. This is our second round and is fairly close to the way we eat anyway with most of our food coming from year round garden and the chickens, grass fed beef and pork we raise { all organic of course }

What we are stepping up is exercise. After we quit ironman stuff about 9 years ago, I'll confess to slacking off on a disciplined exercise program. But as Michael posted we started studying the work of Peter Attia [ Outlive ] and inspired to kick it back in gear. along with daily gym work Ive started with 10 burpees a day adding 1 more every week. I travel a lot and burpees can be done anywhere. Also daily breath work Ala Wim Hoff and cold plunges.Love the cold plunges! Lastly we bought an infra red sauna for the house and do that regularly

Goals are important. I turn 70 this year. So my goal is to get a physical at the Cooper Clinic in Dallas later this year and be the fittest healthiest 70 yr old to ever be tested! Healthy clean diet of whole real food including lots of fats. Lots of low intensity aerobic exercise [ this is key to long distance endurance sports !] Throw in some intensity with VO2Max. That is the recipe to healthy longevity.

Congrats again to all walking this path. It is the solution to the health/medical crisis seen worldwide. Besides , you feel great!

[KRB]

Congrats men !! I started a Strict Carnivore Diet about 6 weeks ago . I am down 25lbs and feel so much better. No Sugar and very few carbs has really been a game changer .

[piercebronkite]

What happens after 30 days?

[soldierarcher]

Way to go Curt! Awesome workout plan! I always tell people, working out is a journey, not a destination. 2 rules to working out. Other than these two rules, I really don't care what type of workout you do. Rule # 1, Consistency. Rule # 2, Intensity. Sure a healthly diet is a must as well. So are little tweaks like not eating within 3 hrs to bed. Many more little "tricks".

A simple rule for diet, if it's processed it's bad. Stay away from fast food as much as possible. Bring your lunch to work. It's hard to beat a home made Turkey sandwich, with lettuce and tomato. Raw broccoli or cauliflower cold is actually pretty good. Cheese in moderation. Fruit, nut's.

I enjoy running. I average 30 miles a week. I struggle getting to the gym afterwork. I've ran off alot of muscle, so I do need to get in there more.

I highly recommend a Garmin, fitbit, or Apple watch and monitor your heart rates religiously. It will help from not only an over doing it perspective, but also from a "pick it up" perspective.

Good luck everybody, Great subject, we always need to encourage each other!

[curtintex]

What happens after 30 days?

Honestly, I hope I've formed some pretty good habits that I'll keep up. I have no intent to never eat bread, butter, rice or beans again....or hell, pizza for that matter. I have no intent to go the rest of my life without a whiskey drink. I do plan to build some eating and exercise habits that are sustainable and productive. 30 days isn't gonna change my life, but I'm hoping it's a kickstarter.

[curtintex]

Sorry for the long winded post, but it helps me keep myself accountable when I can put it down in writing. Thanks for posting this thread, Curt. It (along with the others that have contributed) helps keep me motivated to keep working on my health!

This is awesome, Michael. A lot of good information. Thank you.

[PondPopper]

Great work.. Thanks for sharing!!

[Pernell]

Thats Awesome Curt! Its about time we all go to Mexico!!!

[curtintex]

Thats Awesome Curt! Its about time we all go to Mexico!!!

Last time I went, I was laying on the beach and good-doers kept trying to roll me back into the ocean. Thought I was a beached whale. Trying to fix that.

[Leemo]

All about discipline!!




I don’t have any

[curtintex]

All about discipline!!




I don’t have any

LMAO.....been there!

[miket]

Sounds like yall got it going right! I have been making changes slowly and seeing the weight come down ( slowly ). Been thinking about it for quite a while now but was hard to stay motivated previously with no defined goal, too much work stress, long days in the shop etc. Once I bought my property and decided to retire, the light at the end of the tunnel suddenly appeared and now I see WHY I need to get in shape. Finally get to do the hunting I want ( not staring at a feeder ) and get to do the stuff I want to do. And ALL of that is active type stuff. This thread motivates me even more

[curtintex]

Sounds like yall got it going right! I have been making changes slowly and seeing the weight come down ( slowly ). Been thinking about it for quite a while now but was hard to stay motivated previously with no defined goal, too much work stress, long days in the shop etc. Once I bought my property and decided to retire, the light at the end of the tunnel suddenly appeared and now I see WHY I need to get in shape. Finally get to do the hunting I want ( not staring at a feeder ) and get to do the stuff I want to do. And ALL of that is active type stuff. This thread motivates me even more

Do it for the elk hunt. Those mountains will make you realize just how out of shape you are. That was really an eye opener for me and when I knew I had to make some changes. Took me a few more months to start, but better late than never.