Health lifestyle

[Tony uk]

Since my early retirement, at 56 at the end of years. As a result of ailments and age, my healthcare team have recommended a healthier lifestyle. I have, for a number of weeks, have a exercise walk of about a mile. This is near my home and is more of a circuit. Also, and the teams main concern, was better eating habits. I have begun eating more salads, and drinking more water and fruit juice.

 I was wondering if anybody on the Dialogue, had any advice or suggestions in relation to this. Any input, of any kind is most welcome.

[Devobah]

5 hours ago, Tony uk said:

Since my early retirement, at 56 at the end of years. As a result of ailments and age, my healthcare team have recommended a healthier lifestyle. I have, for a number of weeks, have a exercise walk of about a mile. This is near my home and is more of a circuit. Also, and the teams main concern, was better eating habits. I have begun eating more salads, and drinking more water and fruit juice.

 I was wondering if anybody on the Dialogue, had any advice or suggestions in relation to this. Any input, of any kind is most welcome.

Even just stretching each morning does wonders if you're able to do that. Water is an absolute must and your team is great giving that. It's important to note that things that are generally unhealthy aren't bad, just something that should be eaten less. I love ice cream and cake, but I know that if I ate that every day it would not be a good time. 

Godspeed on your health journey.

[Calm]

4 hours ago, Devobah said:

just something that should be eaten less.

The dose makes the poison…;) 

Lima beans have cyanide in them, nutmeg which is my favorite spice can cause delirium in high doses.

If having something not that healthy helps you eat healthier foods (say creamy salad dressing on spring mix, carrot, and cucumber salad with chickpeas or butter on a potato with mushrooms and onion), that is a definite step in the right direction.  At first think of adding healthy foods rather than limiting unhealthy as you won’t feel deprived then and with greater variety, you won’t miss the unhealthy ones as much if you ever do eliminate them rather than lower their quantity significantly.

Putting chocolate chips in a whole grain bread does not defeat the purpose of eating whole grain.

Speaking of whole grain….

Fiber is essential, if lazy I recommend overnight oats.  Such an easy breakfast.  I have frozen blueberries or raspberries (thawed of course) on mind to get my first rainbow color of the day as well (see below).  Start small and slowly increase as your body needs to get used to fiber if you haven’t been eating enough.  Eat it earlier in the day too if you have slow digestion as digestion slows down even more when sleeping and if your stomach doesn’t empty enough, you can wake up nauseous (been there, done that).

Salad greens don’t have as much fiber as I thought they did, so I have added chia seeds and psyllium husks to my diet.  Have to be careful to space heavy fiber intake apart from meds (2-4 hours depending on type) though.  I skip the Metamucil stuff as it has flavorings and dyes in them that can backfire on me these days, my gut is so over sensitive.  I just use bulk husks or seeds to keep costs down.  Just make sure to drink enough water or fiber will cause issues rather than smooth things out if you get my meaning.  

And an easy way to get a variety of foods is to think of Eating the Rainbow every day, something red, orange, yellow, green, blue, purple (add white or tan if ambitious).

Do a search on “eating the rainbow” if you need ideas.

Protein with every meal as well.  It’s important for both hunger control and building muscle.

Edited January 30 by Calm

[halconero]

14 hours ago, Calm said:

The dose makes the poison…;) 

Lima beans have cyanide in them, nutmeg which is my favorite spice can cause delirium in high doses.

If having something not that healthy helps you eat healthier foods (say creamy salad dressing on spring mix, carrot, and cucumber salad with chickpeas or butter on a potato with mushrooms and onion), that is a definite step in the right direction.  At first think of adding healthy foods rather than limiting unhealthy as you won’t feel deprived then and with greater variety, you won’t miss the unhealthy ones as much if you ever do eliminate them rather than lower their quantity significantly.

Putting chocolate chips in a whole grain bread does not defeat the purpose of eating whole grain.

Speaking of whole grain….

Fiber is essential, if lazy I recommend overnight oats.  Such an easy breakfast.  I have frozen blueberries or raspberries (thawed of course) on mind to get my first rainbow color of the day as well (see below).  Start small and slowly increase as your body needs to get used to fiber if you haven’t been eating enough.  Eat it earlier in the day too if you have slow digestion as digestion slows down even more when sleeping and if your stomach doesn’t empty enough, you can wake up nauseous (been there, done that).

Salad greens don’t have as much fiber as I thought they did, so I have added chia seeds and psyllium husks to my diet.  Have to be careful to space heavy fiber intake apart from meds (2-4 hours depending on type) though.  I skip the Metamucil stuff as it has flavorings and dyes in them that can backfire on me these days, my gut is so over sensitive.  I just use bulk husks or seeds to keep costs down.  Just make sure to drink enough water or fiber will cause issues rather than smooth things out if you get my meaning.  

And an easy way to get a variety of foods is to think of Eating the Rainbow every day, something red, orange, yellow, green, blue, purple (add white or tan if ambitious).

Do a search on “eating the rainbow” if you need ideas.

Protein with every meal as well.  It’s important for both hunger control and building muscle.

I have a genetic predisposition to high cholestorol and was recommended to begin a daily fibre supplement apart from dietary changes. Having tried Metamucil and other psyllium husk fibres, I much prefer barley-based beta-glucan fibre powders. They're relatively new, and are focused on reducing cholestorl versus bowel regularity. They're water soluable, which makes them mix better into water, feel 'lighter' and less thick than psyllium husk powder, and don't have 'bulking' properties (ie they don't produce massive bowel movements). Don't get me wrong, they do help with regularity, but it's effects are much less extreme.

I use NutraStat, which is Canada based. I believe their US affiliate is Cerabeta. Its ingrendient list is boringly plain (in a good way): Just barley beta-glucan and barley. You'd have to hunt around for it in the UK, but just a quick search turns up beneo (based in Germany).

[Calm]

9 hours ago, halconero said:

I have a genetic predisposition to high cholestorol and was recommended to begin a daily fibre supplement apart from dietary changes. Having tried Metamucil and other psyllium husk fibres, I much prefer barley-based beta-glucan fibre powders. They're relatively new, and are focused on reducing cholestorl versus bowel regularity. They're water soluable, which makes them mix better into water, feel 'lighter' and less thick than psyllium husk powder, and don't have 'bulking' properties (ie they don't produce massive bowel movements). Don't get me wrong, they do help with regularity, but it's effects are much less extreme.

I use NutraStat, which is Canada based. I believe their US affiliate is Cerabeta. Its ingrendient list is boringly plain (in a good way): Just barley beta-glucan and barley. You'd have to hunt around for it in the UK, but just a quick search turns up beneo (based in Germany).

Thanks for this info, my daughter has a very sensitive gut and needs more fibre…as soon as we clear it with her gastro (she is hopefully no longer needing a low residue diet due to ulcers as she has stopped taking ibuprofen except on rare occasions about 9 weeks ago).

[Tacenda]

On 1/29/2026 at 10:07 AM, Tony uk said:

Since my early retirement, at 56 at the end of years. As a result of ailments and age, my healthcare team have recommended a healthier lifestyle. I have, for a number of weeks, have a exercise walk of about a mile. This is near my home and is more of a circuit. Also, and the teams main concern, was better eating habits. I have begun eating more salads, and drinking more water and fruit juice.

 I was wondering if anybody on the Dialogue, had any advice or suggestions in relation to this. Any input, of any kind is most welcome.

Hi Tony, lately when I walk, I read you use more muscles if you take shorter fast steps and I felt it in my legs. Found this on Instagram https://www.instagram.com/reels/C6dx4UOuikJ/ if it might help explain better.

 

 

[Calm]

Can always try Japanese walking:

https://www.webmd.com/fitness-exercise/japanese-walking

[Pyreaux]

I'm not a doctor, ask a doctor before taking supplements. I don't know whether your regular doctor will agree. There are certain supplements that will have certain holistic effects for which medicines are poor substitutes, and there are good and bad versions of just about every supplement sold.

As a white person who doesn't get enough sun on your face (because UK weather only has sunshine once a year) do not take Calcium supplements, it's bad for the heart. Get Calcium from food. And take Vitamin D to increase Calcium absorption. Cholecalciferol (D3) is the form your body naturally produces from sunlight. It is significantly more effective than D2. Also, it shouldn't be taken at all without Vitamin K2 (specifically the MK-7 form) as the extra Calcium can end up in your arteries or kidneys (causing kidney stones) instead of your bones and teeth. 

The daily dose (the minimum) of D is 800, new data suggests 10,000 IU with roughly 100–200 mcg of K2 for every 5,000–10,000 IU of D3.

Magnesium Glycinate 400mg at Night

Magnesium Citrate is a cheap rock sold as "Magnesium" that you'll likely not ingest it and may give you a laxative effect. Magnesium Glycinate is highly "bioavailable" (easily absorbed) and is much gentler on the stomach than Magnesium Oxide or Citrate. It will help you sleep so its recommended to take at night.

Vitamin B1 Benfotiamine 150 – 300 mg

B1 Thiamine is the common water-soluble version, meaning it flushes out of your system quickly. Benfotiamine is fat-soluble, allowing it to penetrate membranes.

Vitamin C 1000 mg

Staying away from Ascorbic Acid (synthetic from corn) and instead Whole Food Complex Vitamin C (derived from Acerola Cherry, Camu Camu, or Rose Hips). These include bioflavonoids, Vitamin P, and copper-containing enzymes (tyrosinase). It should help with collagen synthesis, vital for your skin and joints. Use 1,000 mg, but split it into two doses with a meal.

Vitamin E Tocotrienols 50 – 200 mg

Cheap Vitamin E supplements are Tocopherols. Doctors recommend Tocotrienols because they are significantly more potent antioxidants (50x stronger/longer) for skin and hair. 

Vitamin B7 Biotin for hair and skin, 5,000 – 10,000 mcg

Take the Biotin and Benfotiamine and Vitamin C in the morning (they can be energizing).

Always take your Vitamin E, D3 and K2 together, as they are all fat-soluble. Take at your largest meal.

Take the Magnesium Glycinate in the evening.

[Calm]

2 hours ago, Pyreaux said:

Also, it shouldn't be taken at all without Vitamin K2 (specifically the MK-7 form) as the extra Calcium can end up in your arteries or kidneys (causing kidney stones) instead of your bones and teeth. 

The daily dose (the minimum) of D is 800, new data suggests 10,000 IU with roughly 100–200 mcg of K2 for every 5,000–10,000 IU of D3.

 

I agree with Pyreaux’s info on D, except for the dose.  I am hearing a lot recently on potential dangers of too much D.

Before taking Vit D, you should get your blood levels checked to see how much you need.  If blood levels are 50 ng/ml or over, you likelyshould not use supplements.  Seems like it’s probably a Goldilocks chemical, too little is very not good and too much not good, what the sweet spot/range is not so clear.

There is evidence from a number of studies that too much D may lead to problems.  Daily intakes of over 4000 IU are associated with adverse effects, including fractures, mortality, cancer and some other stuff.  I can’t copy/paste consumerlab’s info, but I highly recommend the site for collecting studies and evaluating them to determine effectiveness of each type, etc.  Another option is examine.com.  Not impressed with the free AI, but I thinks it’s worth signing up…but if I had to choose one, it would be consumerlabs….though they test supplements that are likely US centric (they test to be sure the ingredients listed are in them and then approve those that are safe and recommend the best for value), so you might want to look for a comparable UK one if they don’t regulate the supplement industry much like the US (which industry makes tons more money than pharmaceuticals these days).

https://www.consumerlab.com/reviews/vitamin-d-supplements-review/vitamin-d/?search=Vitamin D

Here’s one of the studies consumerlabs summarizes:

https://pubmed.ncbi.nlm.nih.gov/22573406/

Quote

During follow-up (median, 3.07 yr), 15,198 (6.1%) subjects died. A reverse J-shaped association between serum level of 25(OH)D and mortality was observed. A serum 25(OH)D level of 50-60 nmol/liter was associated with the lowest mortality risk. Compared to 50 nmol/liter, the hazard ratios (95% confidence intervals) of all-cause mortality at very low (10 nmol/liter) and high (140 nmol/liter) serum levels of 25(OH)D were 2.13 (2.02-2.24) and 1.42 (1.31-1.53), respectively. Similarly, both high and low levels of albumin-adjusted serum calcium and serum PTH were associated with an increased mortality, and secondary hyperparathyroidism was associated with higher mortality (P < 0.0001).

Conclusion: In this study from the general practice sector, a reverse J-shaped relation between the serum level of 25(OH)D and all-cause mortality was observed, indicating not only a lower limit but also an upper limit. The lowest mortality risk was at 50-60 nmol/liter. The study did not allow inference of causality, and further studies are needed to elucidate a possible causal relationship between 25(OH)D levels, especially higher levels, and mortality.

It’s unknown from this study if it’s a causal relationship, perhaps people are taking high doses to help with existing illness.

https://www.sciencedirect.com/science/article/abs/pii/S0939475322004422
 

Quote

Monthly, high-dose vitamin D was tested in a population at increase cardiovascular risk primary from South Asia, South East Asia and South America.

•

Vitamin D was not associated with a lower risk of fracture.

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Vitamin D was not associated with a lower risk of composite adverse cardiovascular events, cancers, fractures or falls.

•

A higher risk of death was observed in the Vitamin Dgroup.

•

Results do not support the routine use of high-dose vitamin D in similar populations.

The studies that showed a likely causal relationship were quite high doses (60,000 IU), so I don’t think it’s possible yet to say what level is too much for too long, but no more than 4000 IUs is generally recommended, I am seeing 2000 IU recommended if blood levels aren’t that low.

My D was very low due to avoiding the sun (skin cancer is rampant in my family), so I ended up with a on the high side dose prescribed for six weeks and now take 2000 IU a day with K and magnesium citrate (I take this form because two of my drugs are constipating, otherwise I would take glycinate).  Benfotiamine helps with making it easier to handle for me.

Edited February 4 by Calm

[Pyreaux]

There are risks but supposedly mitigated by the co-factors like K2 and Magnesium. I'm not a doctor.

 

Edited February 4 by Pyreaux

[MustardSeed]

Best advice I ever got: 

it’s ok to be a little bit hungry. 
always leave the last bite on the plate. 
 

and just keep going with that exercise until it no longer has to be a decision. 

[Calm]

Imo, while Dr. Berg is interesting and a polished and enjoyable presenter, he is not a trustworthy source.  Always triplecheck his claims for accuracy.  I watched him for a time off and on until there were too many red flags and too much work to figure out the good info from the bad.

He is a chiropractor, not an MD or nutritionist, which he makes clear on his site, imo.  Doesn’t mean he can’t have studied enough to become an nutrition expert, I have just found the chiropractor culture to be too eager to go with gimmicks and less evidence based medicine and nutrition over the decades I have used and observed them (some did give me short term relief, but the most help came from those who had me get massages).  
 

I don’t automatically trust MDs either as their training is usually pretty minimal in nutrition unless things have changed dramatically.  I look for those who cite multiple studies and rate them on level of quality of evidence.  If, for example, they are appealing solely to a rat study as evidence for humans, that is one red flag.
 

https://www.foodfacts.org/people/eric-berg

Quote

 

However, many registered dietitians, doctors, and science communicators have raised concerns about his claims. While they often agree with him regarding the important role that food can play to support health and well-being, criticisms are often directed at his tendency to oversimplify complex health issues, overlooking other contributing factors such as genetics, social determinants of health, or environmental exposures.

Specific criticisms include:

• Oversimplified explanations of metabolic and hormonal processes.
• Promotion of non-evidence-based concepts, such as adrenal fatigue and body typing.

For example, Eric Berg, D.C. frequently discusses "adrenal fatigue" in his content, attributing a range of symptoms to overworked adrenal glands resulting from prolonged stress. Eric Berg, D.C. recommends lifestyle modifications such as stress reduction, dietary changes, and specific supplements to support adrenal health. However, it's important to note that "adrenal fatigue" is not recognised as a medical diagnosis by the broader medical community. On adrenal fatigue, the Endocrine Society says this: “No scientific proof exists to support adrenal fatigue as a true medical condition. Doctors are concerned that if you are told you have this condition, the real cause of your symptoms may not be found and treated correctly.”

Fact-checking organisations and science-based nutrition experts have also pointed out significant inaccuracies in some of his videos. For example, under Meta’s discontinued fact-checking programme, Dr. Berg’s claims on proven links between sugar consumption and cancer were rated ‘mostly false’ by PolitiFact. 

Dr. Gil Carvalho, MD, PhD, conducted a thorough fact-check of a video in which Dr. Berg goes through his wife’s cholesterol levels and educates the public on what these mean. Dr. Carvalho explains that most of the ideas expressed are unfortunately not backed by scientific evidence, and that the entire video is in fact based on a flawed premise, as Dr. Berg conflated serum (blood) cholesterol with dietary cholesterol.