| Taking care of health is interesting optimization problem. Too bad that almost advice in the topic is given by people trying to change fit bodies to professional bodybuilders. Or from crash course to fastest results with diminishing returns of time invested. My personal experience that not exercising takes more time than exercising. Yes, when I didn't exercise, I lost a lot more time of being tired and sick than I spend when I started to exercise. Here's how I started and lost 10kg in under a year, and more than that in fat but didn't measure fat, but belt holes showed it even when I stagnated in weight. Not diabetic so this is just my personal experience should consider your own body. 1) Lifting adjustable dumbbells at home. Done right before taking shower anyway. So avoiding transition time to exercise and avoiding taking extra shower and drying time can go back to computer right after shower. For beginners maximal muscle growth is 3 exercise sessions per week to have enough recovery between sessions, and single well done set is enough stimulation per muscle, it doesn't grow during exercise but during recover from exercise. I had my exercise sessions on Mondays, Wednesdays and Fridays to be in constantly in a state that if I eat slightly too much it goes to growing muscle instead of fat. Not because maximizing muscle growth, but just to avoid gaining fat at random times. I just had random bodybuilding dumbbell program moves that I thought would hit every muscle and learned those from a book. I didn't have any body weight exercises since moving my weight would of put strain on joints. The time recommendation for that would be more when learning the moves and doing them slowly and checking correct way of doing them and after a while under 30 minutes per session, but keep minimum 10-15 minutes.
Now healthy muscles with about a hour per week after initial investment, and not feeling as tired definitely worth doing. 2) Slowly reducing sugar consumption, and my taste buds eventually adjusted to the change. 3) Random eating habits based on if I'm too concentrated on something to miss a meal. If I eat too little I loose fat, if I eat too much I gain muscle. 4) Once I was healthier I spend some of my thinking time just walking outside thinking the problem before returning to computer for actual implementation. Worked since there was quiet forest path near by. Now my mistake. I upgraded to going gym trying to gain more muscle after my dumbbells became too small. It increased time requirements for each exercise session. After a while I got so busy that "I'll exercise next week", and it stayed that way for a year. And once the habit was broken it was really hard to get back. |
1) Just like you, I started to work out, but I have one more recommendation: a weighted vest. An absolutely great tool for plankings, push-ups etc. If you want your body core to get really tough, weighted vest is a great tool.
2) This, plus intermittent fasting. Got my blood pressure back into the normal range, I am no longer on medication which I took for 17 years, hooray.
3) See 2), it seems that eating/fasting time matters a lot, not just total calories. Constant snacking is probably really bad for us. (The pancreas is forced to produce too much insulin too often).
4) Absence of civilizational noise is definitely something that has healing effects.
To this, I would add
5) Some supplementation is useful, if not outright necessary. Lots of people are vitamin D deficient, for example. 4000 IU a day should help a lot. It seems that vitamin D is even more important for us than we thought. (Specifically, D3).
6) People who like the entire anti-aging and longevity field, can horse around with things like resveratrol and NMN, or perhaps senolytics like fisetin. I like to do that, so far the only visible difference is that my eyesight got a lot better (unexpectedly so for someone who looks into screens all day long). But there is a risk that you are wasting money on "producing expensive urine".