TL;DR I am not a doctor. These are notes for myself that other people might find useful. Your health and body are your problem and if you have any health issues consult your doctor, not me.
I have had some general health issues which are probably due to bad diet and lifestyle. The advise I got from a Urinary Consultant was limited and in one particular case wrong, so I have decided to figure this out myself and write it up here for a reference.
Thins to look at / sections
- electrolytes
- magnesium
- vitamin d
- cortisol (stress hormone)
- setout my diet plan using a table
- make a table of recommend daily intake of stuff
- See GRC about magnesium and Vitamin D (whihc is hormone)
- creatine
- Exercising routine
- at least 150 mins a week (for normal people)
- SEE BOOKMARKS `NUTRITION AND DIET`
- Night Eating Syndrome (NES)
- 4 months of Hard Keto diet with intermittent fasting
- 80-20 diet ?
Glossary
- %RI = %Reference Intake
- NRV = Nutrition Reference Value
FAQ (not 100% yet about these)
- Cause of Fatigue
- Too much exercise
- Electrolyte depletion
- Not enough energy (usually in the form of carbohydrates)
- Dehydration
- Causes of frequent Urination
- Drinking to much on one go - The kidneys will try and get rid of most of the liquid to regain balance.
- Cortisol presence during sleep cycle
- Too much Caffeine
- Diabetes
- Hypercalcemia (lack of calcium)
- Constant Pee-ing at night can be caused by
- drinking to much before bed (i.e. after 18.00)
- The body is trying to get rid of excess sugar
- Causes of getting up through the night (not always urination)
- Cortisol presence during sleep cycle
- Drinking after 18.00
- not leaving 3-4 hours after last meal before going to bed.
Unsorted Stuff
- Misc Links
- High Protein Foods: 16 Foods for High Protein Meals - Research shows it's really important to eat enough protein. These high protein foods can help you lose weight, gain muscle, and feel great.
- 4 Ways to Lose Weight Without Counting Calories - YouTube
- This video outlines 4 evidence-based ways to lose weight without counting calories or consciously controlling portions. We all know that the standard advice to "eat less, move more" doesn't work that well.
- hi carb foods: reducing these helps loose weight: sugars, sodas, bread, pasta
- why do i get hungry before bed | Google Search - No meta description
- You get hungry before bed due to insufficient daytime calories, unbalanced meals (low protein/fibre), poor sleep disrupting hunger hormones (ghrelin/leptin), stress, boredom, dehydration, or your body's natural circadian rhythm signaling a need for fuel after activity, with hormonal shifts like your period also playing a role. It signals your body needs energy, but it could also be emotional, so assess if you're truly hungry or just craving. (Google AI)
- It's Embarrassingly Simple - YouTube | Papa Tates - Fitness and nutrition is really that simple#gym #fitness #workout #diet #gymworkout #gymlife #gymrat #gymlover #gymtips #workouttips
- Carbs before lift
- Protein after lift.
- Fruits before and after.
- Water and electrolytes all day
- Caffeine when you're lazy.
- It's really that simple.
- Stop overcomplicating.
- Goverment stuff
- Government Dietary Recommendations PDF (2016) | Public Health England - Tables of the recommended amounts.
- The Eatwell Guide - GOV.UK - The Eatwell Guide is a policy tool used to define government recommendations on eating healthily and achieving a balanced diet.
- The Eatwell Guide - NHS - Read about the Eatwell Guide, which shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
- Water, drinks and hydration - NHS - Find out how water and other drinks fit into a healthy diet and lifestyle.
- Why when I drink water does it go straight through me
- Why Does Water Go Straight Through Me? - Biology Insights - Ever wonder why water seems to go straight through you? Discover how your body efficiently processes hydration and when to be concerned.
- Caffeine is diuretic
- Rapid consumption of a large volume of water can also trigger a quicker excretory response. The body’s systems respond promptly to large fluid inputs to prevent imbalances. While the small intestine rapidly absorbs water, the kidneys work to process this influx, especially if the body perceives it as an excess.
- Why Does Water Go Right Through Me? Understanding the Science Behind Frequent Urination - Water Filter Spruce - Have you ever wondered why water seems to go right through you? Perhaps you’ve noticed that you need to go to the bathroom frequently after drinking water, or maybe you’ve experienced a feeling of bloating or discomfort in your abdomen. Whatever the case may be, there are a number of reasons why water might seem to pass through your body quickly, and in this article, we’ll explore some of the most common explanations.
- Caffeine is diuretic
- Tips for Optimizing Hydration
- Consume electrolytes
- Drink enough water
- Limit diuretics
- Monitor urine color : Monitoring the color of your urine can help determine whether you are properly hydrated. Aim for a light yellow color, indicating adequate hydration.
- Tips for Staying Hydrated
- Carry a water bottle with you wherever you go
- Flavor your water
- Set reminders
- Eat water-rich foods: Many fruits and vegetables, such as watermelon, cucumbers, and strawberries, are high in water content and can help you stay hydrated.
- Avoid sugary drinks: Sugary drinks like soda and sports drinks can actually dehydrate you, so it’s best to stick with water or other low-sugar options.
- Most people urinate between six and eight times per day.
- Tips for Optimizing Hydration
- Avoid These Big Mistakes When Drinking Water - YouTube - Tired of hearing conflicting information about how much water you should drink? Watch this video to learn about some common myths surrounding drinking water and what the truth really is.
- Ypur urnine should not be cleare.
- Ypu ned electrolytes and Sea Salt (t=150)
- 2.5 litres of water a day
- Dont drink lots before you eat
- Low carb ketogentic diet + lots of water --> Keto flu of Keto Fatigure = need more salt to fix
- Vegetables: 80% - 90% is water
- Meat: 60% and 65% is water
- When you oxidise fat (exercise), you generate water and CO2
- diabetes or to much calcium in the blood (Hypercalcemia) makes you thirsty, can cause excessive urination, which is probably why you are thirsty.
- Caffeine is diuretic
- Why Does Water Go Straight Through Me? - Biology Insights - Ever wonder why water seems to go straight through you? Discover how your body efficiently processes hydration and when to be concerned.
- Electrolytes
- Water vs Electrolytes: What You Need to Know About Hydration - YouTube - What's the difference between plain water and electrolytes? Who needs to add electrolytes to their water?
- Drinking to much water without adding electrolytes can make dehydration works
- Sodium, potassium and magnesium
- when you exercise, sweat or are on a low carb diaet you are loosing electolytes
- if you are only drinking plain water you are diluting your electrolyte conecntration even more, this can lead to symptoms such as fatigue, muscle cramps, brain fog adn dizzinessor headaches
- so if you are someone who does not eat a lot of processed food, if you eat a lower carbohydrate diet, if you are an athelete or use saunas regulary you need to be replenishing your eletrolyrtes.
- but before you grab any electrolyte drink, make sure to check the label, most have added sugar and dont actually have a lot of eletroytes = use SODIE (15% off with code HCK15)
- Do electrolytes make a difference? Experimenting with SaltStick! - YouTube - Electrolytes are minerals including sodium, potassium, calcium, and more that everyone's body requires. But they seep out in sweat, so as we demonstrate in this experiment, it's important to replace them any time you sweat a lot. Water alone is not enough.
- Electotlyes are minerals, including salt that our body needs to function.
- runing drinking loads of water but mouth is still dry
- Low electrolyte symptoms include:
- cramping
- fatigue
- headaches
- confusion
- Heat exhaustion
- They demo'ed: SaltStick Tablets
- Adding This To My Water Changed Everything - YouTube
- Use Celtic Salt
- Most people think hydration is just about drinking more water. But if water is going straight through you... or you feel bloated, tired, or still dehydrated... it’s not a water problem, it’s a cellular hydration problem.
- Hydration happens inside the cell, not just in your bottle.
- That’s why minerals matter.
- That’s why electrolytes matter.
- And that’s why how you hydrate is just as important as how much.
- Once I understood this, my energy stabilized, headaches became less frequent, and I stopped feeling like I needed to constantly chug water all da
- Water vs Electrolytes: What You Need to Know About Hydration - YouTube - What's the difference between plain water and electrolytes? Who needs to add electrolytes to their water?
- My Diet suggestions ?
- 3 lites water a day
- No carb
- No sugar
- Smaller portions (trick yourself by using a smaller plate at the same time)
- Strength sensei
- No fruit ?
- Supplements
- My Diet suggestions 2 ?
- Breakfast
- 2 x eggs that are omega3 enriched (at least free range) (3 eggs a day is safe)(this guy eats 3 -6
- veggies
- some protein (possibly)
- probably better in that steam achine of mine with less destruction
- Notes
- low carb diet seems to be a good thing
- more protein in diet causes more metabolism of it burning up my calories
- eggs are not bad, maybe only with a high carb diet.
- more protein in diet tend to remove belly fat (see articles)
- eating six eggs 3 x 3 (breakfast/dinner/tea) not a bad thing
- hard boiled eggs for snacks
- eggs are a super food
- eggs with omega3 in and/pasture from fed chickens is better
- Whole eggs are among the healthiest and most nutritious foods on the planet.
- brussel sprouts are really high in protein
- Eggs
- They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.
- Whole eggs are high in protein, but egg whites are almost pure protein.
- Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories
- Breakfast
- Sleeping
- Try THIS if you can't fall asleep! - YouTube | Doctor Myro
- If you cant fall asleep in 20 minutes your brain is stuck in an active thinking loop.
- Your brain has evolved to stay alert when something feels uncertain or unresolved.
- Staying in bed when your mind is racing is just training your brain to associate your bed with anxiety.
- To quiet your brain you need to switch from thinking to sensing, get up go to a quite room, dark environment, absolutely no screens and then read, listen to music, try a wind down exercise, but only go to bed when you are ready to sleep. If it is still not happening half an hour later, take 0.5mg of Melatonin, not more, it is a common misconception, but more just gives you more side effects. 200mg - 400mg of Magnesium Glycinate can also work wonders.
- How long should naps REALLY last? - YouTube | Dr Myro - How long do you nap?
- Your naps should never be 30 minutes because that is how long it takes for your body to enter deep sleep, even REM sleep. cutting that off and you're going to wake up groggy. Might as well be a walking zombie.
- 10 - 20 mins is where it's at. Even if you don't fall asleep, you enter non-sleep deep rest and that's great for midday brain fog, alertness, memory retention. There's even a 60% dopamine increase with a non-sleep deep rest. It's like loving life again and you're more productive.
- Now you want the same benefits as 8 hours of restorative sleep, 90 minute nap. That's all it takes.
- Try THIS if you can't fall asleep! - YouTube | Doctor Myro
- Quitting Sugar
- I Quit Sugar for 30 Days. I Didn't Expect This... - YouTube | Mike Dee
- I Quit Sugar for 90 Days (it's changing my life) - YouTube | Mike Dee
- What happens to your brain when you give up sugar - Having high levels of sugar in your diet is known to be bad for your health, but cutting it out can be difficult, particularly as it can trigger a range of unpleasant symptoms.
- MyProtein Product I have looked at:
- THE Electro | Electrolyte Tablets Myprotein UK
- £6.49 for 20 Tablets
- THE Electro | Electrolyte Sachets Myprotein UK
- £14.99 for 20 Sachets
- THE Electro - HYROX | Electrolyte Powder Myprotein UK
- £14.99 for 30 servings
- Extended periods of high-intensity exercise result in significant fluid loss through sweating, which depletes your stores of sodium, potassium, and magnesium.
- Research by B. Murray (2014) concluded that sodium is crucial for fluid retention and preventing dehydration, particularly during long durations of intense physical activity.(3)
- Replenishing these electrolytes with THE Electro after exercise, along with proper hydration, helps supports normal muscle function.(1,2 )
- Potassium contributes to normal muscle function
- Magnesium contributes to electrolyte balance
- Murray, B. (2014). Hydration and physical performance. Journal of the American College of Nutrition, 26(5 Suppl), 542S-548S. doi:10.1080/07315724.2007.10719661
- THE Electropower | Creatine & Electrolytes Myprotein UK
- £21.99 for 30 servings
- THE Electro | Electrolyte Tablets Myprotein UK
My New Diet
The Diet
- No eating 3 hours before bed
- 10 to 20 minute walk after meal, and must be within 30 mins
- 1 gram of protein per pound of ideal weight
- Salt and honey before bed
- Once you have diet sorted, fast 1 day a week You must be doing the diet for a while and it be your routine.
- Meal target types
- Breakfast = protein
- Dinner = carbs
Sources
These sources include Cortisol Notes which helped for my new diet.
- I Might Get Banned for Saying This About Cortisol & Insulin (not what you think) - YouTube
- Why Your Belly Fat Won't Budge (The Cortisol-Insulin Connection)
- Discover the hidden hormonal pattern that keeps belly fat stuck—even when you eat clean and exercise daily. This video explains the science behind visceral fat, cortisol receptors, insulin resistance, and provides 6 evidence-based solutions you can implement today.
- 10 to 20 minute walk after meal, and must be within 30 mins
- Salt and honey before bed
- Once you have diet sorted, fast 1 day a week You must be doing the diet for a while and it be your routine.
- Meal target types
- Breakfast = protein
- Dinner = carbs
- 12 Signs of HIGH CORTISOL You Can See - Doctor Explains - YouTube
- Cortisol is your body’s main stress hormone, and while it’s essential for survival, too much of it over time can cause real harm. In this video, Dr. Barron goes over 12 physical signs that may point to elevated cortisol levels, like facial puffiness, stretch marks, and easy bruising, and explains what sets normal stress responses apart from more serious conditions like Cushing’s syndrome or the effects of long-term steroid use. She also covers what causes cortisol to rise, when to consider testing, and how to bring levels down naturally through sleep, nutrition, and recovery. If you’ve noticed changes in your body and you’re wondering whether cortisol could be involved, this video will help you make sense of what’s going on and what to do next.
- Cushings Syndrome = a severe condition that can cause the symptoms below
- 12 Signs:
- Moon Facies (only for severe) (a.k.a Cortisol Face)
- Buffalo Hump - Hump at the top of the neck (only for severe)
- Purple Striae - Stretch marks on the upper legs and gut.
- Easy Bruising caused by thin skin
- Central Obesity (i.e. viseral fat). This is hard to fix with addressing the cause of the high cortosol
- Muscle Weakness
- High cortosol can cause your muscles to break down over time
- You may notice weakness in your arms and legs.
- Find it hard to get out of a chair or climb stairs
- Insomnia or restless sleep
- Hair thinning
- Acne and Oily skin (leading to adult achne)
- Elevated Blood pressure
- Cortosol causes you blood to retain sodium increasing tension in your blood vessels
- Recurrent infections or slow healing
- cuts, scrapes or injuries take longer to heal than they use to
- get sick more often
- Anxiety, Irritability, or Emontional Numbness
- Causes of High Cortisol
- Medical, chronic stress or lifestyle
- Cushing’s syndrome
- Causes the body to uncontrollably produce cortisol
- Rare
- Can be caused by a tumor
- Corticosteroid Medications.
- Long term use of steroids is the highest cause ofr medically induced high cortisol
- Long term use can give symptoms to cushing's syndrome
- Physiologic Elevation
- Chronic Stress
- Pain
- Illness
- Sleep Distruption
- NB:In the short term it's a healty survival response. But over tiome is the stress is not addresses, those elevated levels can begin to wear down the body.
- Pseudo-Cushings
- Can be caused by:
- Alcoholism
- Major Depression
- Sever Obesity
- Uncontrolled diabetes
- NB: The key difference is that once the underlying problem is treated, cortisol level usually goes back to normal
- Can be caused by:
- How to lower cortisol
- Go to bed at the same time every night and try to sleep 7 to 9 hours.
- Avoid screens like phones or TV before bed. They keep your brain alert and can raise cortisol.
- Along with sleep mental rest is just as important.
- Deep Breathing
- Stretching
- Yoga
- Quiet time (without ditractions)
- NB: These can calm your nerveous system. These activities tell your body that it's safe, whihc helps lower stress hormones like cortisol.
- Your diet plays a major role too.
- Don't dkip meals
- Choose food with protein, fibre and healthy fats instead of sugary snacks.
- When you blood sugar goes up and down too quickly, your body may release too much cortisol.
- Natural Suppliments can help
- Ashwagandha: is a herbal suppliment that has been shown in some studies to gently lower cortisol levels.
- Balance your physical activity
- Exercise is good, but too much intense exercise without enough rest can raise your cortisol level instead of lowering it.
- Make sure your body has tome to recover between workouts and mix in lighter activity like walking or stretching.
- Always Waking Up at Night? - 1 TBSP Kills Cortisol FAST To Fall Back Asleep - YouTube
- If you’re waking up at 3 a.m. with your heart racing and your mind wired — it’s not a sleep problem, it’s a cortisol problem. In this episode, Ben explains why your body wakes up during “liver time,” the real reason behind nighttime cortisol spikes, and the 1-tablespoon sleep hack that shuts it down fast.
- You’ll learn exactly how raw honey and sea salt work to stabilize blood sugar, balance hormones, and calm the nervous system — plus five long-term steps to reset your metabolism, improve sleep, and burn fat more effectively.
- Take these (Honey, Salt, Magnesium)
- 1 table spoon of raw organic unfiltered honey with sea salt right before bed or even when you wake up at 3am
- Also take a high quality magnesium suppliment beofre bed. There are 7 different types and you can get a suppliment with them all in.
- Has links in description.
- 5 steps to fix this issue long term
- Stop eating 3-4 hours before bed.
- Cut out seed oils and refined sugar.
- Support the live daily.
- Get morning sunlight exposure
- Get Vitamin G
- first thing in the morning and last thing at night.
- This is a social thing, not chemical.
- Vitamin Gratitude, it is the feeling of gratitude.
- Nighttime routine to prevent 3 AM Wakeups
- Dim lights 1 hour before sleep.
- Do 5 minutes of slow breathing or gratitude journaling.
- Avoid screens or blue light after 9p.m. (or at least an hour before bed)
- Take magnesium glycinate or L-theanine if you're under stress.
- End the night with your 1 tablespoon of honey and sea salt mix. (right before bed)
- FAQ
- honey and salt trick should be only for 7 - 14days as you fix the other things. it is not for long term but can be re-inroduced if required in the future.
- It has to be unrefined sea salt. normal salt will not work.
- You can test Cortisol levels at home using saliva, and it is called the `Dutch Test`, or via uring. can only be got from practitioner.
- Do You Have a Cortisol Face? - YouTube | Drberg
- Are you struggling with a round, puffy face—even though your diet hasn’t changed? It might not be what you're eating… it could be your stress hormones.
- When your body produces too much cortisol, it starts to break down muscle from your legs and butt, turning it into fat around your belly and face. This leads to the classic “Cortisol Face” – a bloated, swollen face caused by chronic stress, not overeating.
- It's coming from stress not your diet.
- When your body has too much cortisol it robs protein from your legs and your butt and turns it into fat around your midsection, it also puts it around the face, giving you this roundish face.
- On of the best antidotes to lowering cortisol is something called L-Theanine. It increases Alpha brain waves to help calm you down so you can get into a really nice deep sleep and sleep through he entire night.
- L-Theanine also increases GABA and Serotonin as well as melatonin which is the sleep hormone.
- the best time to take L-Theanine is about an hour before you go to sleep at night.