#50 hashtag#happybirthday hashtag#goldenjubilee

FACTS:

Breakfast – high protein (animal) + leafs or some kind of fiber. 2/3 days I am in intermittent fasting and train in fasted state. Worth mentioning I think.

Lunch – Indian vegetable (diff veg everyday – 6 vegetables a week) curry with Roti’s (wheat) + salad + Yogurt (salty)

Snacks – fruits or dry fruits

Dinner – Indian curry – lentil/legumes with rice

Supplement: Whey protein when I am training (40 grams)

That’s it. No other supplement or medication.

Breakfast

Today I am 50 and here is how I would describe my life:

When bedtime beckons at 9.30,
As others prepare to party,
Melatonin exuberating,
Sun sets natural alarm,
I’ve arrived at my jubilee.

When mind & gut become pals,
Carbs and fat just fads,
Protein doesn’t require calculations,
Insulin calm and liver playful,
I’ve arrived at my jubilee.

When cortisol plays hide and seek,
Dopamine flows at will,
Endorphins consistent,
Oxytocin my best mate,
I’ve arrived at my jubilee.

When olive oil no longer a delicacy,
Animal DNA find its source in plants,
Satiety comes naturally in all,
Fruits relishing & fulfilling,
I’ve arrived at my jubilee.


When fructose is merely a molecule,
A desert, a delicacy,
When VO2 max feels young,
Youthfulness outshines muscularity,
I’ve arrived at my jubilee.


When vitamins are real foods,
Table free of medicine,
When tomatoes taste vitamin C,
And leafy greens a genetic food,
I’ve arrived at my jubilee.

When repairing souls boosts serotonin,
A smile shoots up dopamine,
When muscles look prettier,
A run is at will,
I’ve arrived at my jubilee.

When abs are just a muscle,
Lean muscle. a mass,
Health is breath,
Size aint matter no more.
I’ve arrived at my jubilee.

#holisticness

In my experience, achieving holistic health involves effectively managing three key areas: the mind, metabolic machinery (organ health), and the musculoskeletal system. Optimal health requires balanced contributions from all three. They are so deeply interconnected that it’s surprising we still need to focus on each separately.

Interestingly, you burn the most calories when you maximize both mental and physical exertion. Coupled with excellent metabolic flexibility, this creates a robust system that efficiently uses energy across various organs, including the heart, brain, and muscles. To maintain a healthy metabolic system, it’s essential to provide the right nutrition, whether that means carbohydrates for some or fats for others. The key is to supply what your body needs and what suits your unique metabolic machinery. Something that you can sustain in life or if change then change to an equally healthy version regardless of diet. Experimenting is not bad in my opinion as long as it makes you happy and keep you under check.

Personally, I have always followed an omnivorous diet, eating freely and maintaining a balanced intake of fats, carbohydrates, and proteins without adhering to any specific diet plan. Throughout my journey to 50, I have consistently eaten seasonal vegetables, fruits, dairy, lentils, and legumes. I also include chicken with rice for dinner or bacon/ham for breakfast, with occasional meat-free days.

One advantage of my profession and passion is my proficiency in understanding recovery, deep knowledge of yoga anatomy, muscles & joints of course, running mechanics, capability to understand biomechanically correct anatomical dispositions in any kind of training, which is evident from my photos. This expertise makes it easier for me to manage calorie burn. I can mix training modalities at ease and give my body what it requires. I do not follow any training schedule. Sometimes I forget which body part I did the previous day. I keep it simple and efficient. Mixing body parts in resistance training is mostly how I have trained myself in the gym and then bringing stretching, recovery, relaxation, together with the movement into the training foray took optimal care of my musculoskeletal system.

As a rehabilitation expert specializing in complex cases, particularly those where traditional therapy has been exhausted, I have managed to stay injury-free all my life. My expertise allows me to address and repair the factors that cause injuries, so it’s only natural that I apply this knowledge to prevent injuries in myself.

Can I lose another couple of kilos? Absolutely, there’s scope for that. But I love my handles 🙂 Scientifically speaking, I believe it’s optimal for me to maintain this body composition while leading a normal life and eating home-cooked food, which I’ve done for most of my life. My knowledge gives me the advantage of tweaking various aspects of my lifestyle, and I believe the results reflect this beautifully.

Can I build my muscles more? Absolutely.

The idea is not to claim or showcase the ideal structure of a 50-year-old man. Instead, it’s to reflect upon a sustainable approach to health, maintained over a decade, through a balanced musculature achieved by living a normal life without any strict dietary restrictions or reliance on supplements. For me, this is a significant accomplishment. I have changed my body and frame – musculoskeletal architecture if I may, so many times by opting for different training type and hence different body type. And this can not happen without deep knowledge on the subject of health.

As a drug-free practicing scholar, I have never relied on any kind of supplements, except for whey protein, which I have been using for over 10 years. My extensive study of protein, both through learning from experts and experimenting on myself and my students, has given me a solid understanding of it. As a result, I have never felt the need to meticulously calculate my protein intake or calories for that matter. I have never calculated my calories in life. I started taking whey protein because my appetite is relatively low for someone with my body type, making it difficult to consume an additional 30 grams of protein through the foods I enjoy. Increasing my meal sizes wasn’t a viable long-term solution for maintaining my health, so whey protein became a practical and effective alternative.

Last but not least, I strive to stay spiritual, which helps me remain focused, honest, and patient. Practicing meditation and breath work helps me to keep a check on my mental health.

While I’m not certain if neuroplasticity burns extra calories, I like to believe it aids by forming new connections and reactivating dormant signals in the brain. By diving deeper into spirituality and understanding the mind and brain, we not only bring subtlety into our lives but also potentially enhance our overall health. Mind has a significant contribution in maintaing good health in my experience.

My submission: You need all 3. The tragic death of fit people or reasonably healthy young people all around the globe somewhere does indicate that their is more to metabolical health then just eating nutritionally right as per chart. Both systems of intake and burn must complement each other in my understanding which by default covers mainting good gut health/microbiome and healthy organ health. If we manage to bring this aspect in automode together with mindfulness practices then peak health is a lifestyle that you have earned for yourself. And if we can bring this state without compromising or restriction anywhere in our lifestyle or taste then surely that health is bound to stay. At least such is my belief for now…..

More after testing….

How I got here: www.umeschhikara.com