90-Day Update (One-Year Challenge)

Ive got a new update for you on my One-Year Challenge. You probably know it by know, but in case, here are the rules that I set for myself on December 20^th, to follow for the rest of the year 2023.

• Diet: Consuming no concentrated sources of fat (oil, avocados, nuts, seeds, and coconut products.) and eating strictly plant based.
• Exercising daily.
• Consuming no alcohol.
• Quitting caffeine

Lets first start with a health update.

WeightIm now at under 167 pounds (BMI: 24) so a total weight loss of over 11 pounds since I started. Im steadily losing three pounds a month, but I had to be a little more careful and started counting calories. I stick to about 2100 calories a day. By the way, my goal weight is to get to 159, and maybe even to 155.

Blood Pressure. Blood pressure is now 112/74, so it dropped again since my last update. It went from a high 129/98 to 126/91 in 30 days, and down to 118/80 at the 60-day mark.

Cholesterol I checked my cholesterol again, and its the same as last time: 135 mg/dl. So all the cholesterol benefits were achieved within 30 days, which is impressive! In case youre wondering why I only post total cholesterol, its because Im using a home testing device, and it can only test total cholesterol. The device is accurate, when I checked it against lab results. At the end of the year, I might do a full lipid profile, to satisfy my curiosity. But I dont think its necessary, as total cholesterol is enough. Getting your cholesterol under 150 ensures that you are virtually heart-attack proof, according to researchers in the field, like Dr. Esselstyn and others. This is based on many epidemiological studies.

Resting Heart RateMy resting heart rate continues its downward trend, at 52 bpm. In my last update, I reported 54 or 55 bpm. It was 67 when I started.

My sleep is now a little worse than a month ago, probably because of the caffeine withdrawal. In my experience, caffeine withdrawal leads to more sleep in the first month, worst sleep for a while, until things go back to normal.

My exercise routine is now more steady. When I started, I wanted to increase incrementally, so I started with 5 minutes of stationary bike every day, for a first morning workout. In the afternoon, I went for a walk. Then, I increased the morning workout by a minute every week. At the 12-minute mark, I added other exercises, like pushups. My afternoon walks became longer and in order to keep my heart rate in the desired range, I started walking uphill, hiking, walking faster. I lost the motivation for the morning workout so instead I go for longer walks or hikes in the afternoon, but I will be incorporating more strength training exercises soon.

Why I Dont Eat Nuts and Seeds (or Avocados)

This diet isnt that difficult to follow, if you have good cooking skills, ingredients and recipes. In addition to avoiding oils, Im not including any nuts and seeds, for the following reasons:

• They are concentrated in calories and Im trying to get leaner.
• Ive never been able to achieve ideal cholesterol levels (under 150) while eating nuts, seeds or avocados, even on an oil-free diet or restricting my fat to 10%.
• Avoiding these foods has improved my back acne like nothing else I ever did.
• I ate enough nut butters and avocados for a lifetime, in my raw food days!
• Digestion is better without these foods.
• You can get essential fatty acids from vegetables, grains and beans.
• Id rather have an extra serving of fruit than an ounce of nuts. There are 165 calories in an ounce of almonds. I can eat more than ten times more pineapple for the same calories.
• Nuts, seeds, and avocados are expensive, especially nowadays. Avocados used to be cheap, but due to their popularity, they can often cost $3 or more a piece. Some call it green gold! Id rather invest more in locally-grown tomatoes and organic veggies than eat more nuts or avocados.

That being said, I might add a tablespoon of ground flax seeds in a recipe, but thats about it. I havent touched any other nuts or seeds or avocados since I started this program.

I hope that youve enjoyed this update. Feel free to leave me your comments!

Frederic