First of all hi! I havent posted in Fit Club before. I'm Stefan.
I'm a 20yo computer geek spending at least 4 hours a day sitting on a PC and 3 hours a day sitting in lectures. I do a slowish jog almost everyday for an hour in the morning. I find that it makes my mind much clearer for the entire day.
Like most of us, I wanna feel fit, energetic, fresh and alert all the time. I'm far from it though.
I've already found that giving up caffeine and cigs made a dramatic difference for the better. Now I'm much more relaxed, happier and more energetic, I don't get those energy blackouts...
So, what lifestyle tweaks do you recommend for me to maximize my freshness?
Some misc observations...
- I dread having breakfast because it takes me from the max energy morning state to being exhausted
- I dread eating any food that has either meat or cheese in it, because it immediately exhausts me (though it tastes great). A nap fixes it up *if* i'm able to fall asleep, which I'm usually not.
- Things I eat regularly: lots of bread, margarine, mayonnaise, ljutenica, spaghetti, beans, potatoes, carrots, cabbage, salami, cheese, yellow cheese, chicken soup, lentil soup, meatball soup, oranges, apples, canned corn, honey,  and lots of yoghurt and milk.
- I don't really eat eggs, fish, or cereals.
- I find that a quick 10min vigorous jog (verging on sprint) around the block works miracles any time of the day, it gives me a solid 1-2 hours of full alertness and well-being (I think it's the endorphins or adrenaline?). But it's annoying having to do that. And when I overdo it (3-5 times for a day) my joints start to hurt for the next few days (and I end up staying up late not being able to fall asleep).
- For some periods years back, I've been routinely sleeping 2hrs a night after playing multiplayer from 15:00 to 5:00. Might have messed me up.
- Should I be having sex to keep the hormones balanced or something?
- Should I be doing some kind of stretch-outs? How often, how intensive and what body parts? This one feels good. Maybe I should be doing yoga? I'm really stiff since I was a kid, for example I can't dream of doing this.
- I _could_ start going to the gym and making a cardio workout or whatever, if it'd help. But I think the jogging covers that base.
- Should I be doing the morning jog hungry, or after a light snack, or after having full breakfast?
- Very often I have a normal portion of food, say at lunch, but I just don't feel satisfied and full until I have one or two portions more. And after those I'm exhausted.
- Thankfully I'm pretty skinny, despite stuffing myself a lot. 76kg, 190cm.
- What kind of heart rate should I be going for? I know I feel great when my heart's pumping after a workout, but as a baseline I should probably try to do the kind of sports that lower the heart rate longterm?
- Any thoughts on meditation?
- I _am_ under some stress because of school and being lonely, but I think that's under control.
One thing I'm really interested in is the food types. Being a programmer I see them as building blocks to use as I like. Like a case of multicolored stimpacks for every occasion. I just don't know how they work, yet.
- Should I be having multivitamine tablets everyday? How much fruit should I be eating and how much vegetables?
- What would happen if I were to minimize carb intake? Protein intake? Fat intake? How about animal fat, what if I go for plant fat only?
- Are "sugary" things inherently always bad? I eat those quite a lot. Like, sugary carbonated drinks, chocolate waffles, sugar I put in my tea (I drink ~2l of tea most days, meaning 6 big spoonfuls of sugar).
- Are "natural" sugary things good? Like honey and various fruit.
- How does the antioxidant thing work?
How about the sleep schedule? I tend to get 7 hours of sleep starting from 22:00-24:00. How important is it to keep the fall asleep/wake up hours constant? I was thinking of trying ubermanns but I think I've got to get the basics down first.
I'm basically hoping for a silver bullet that'll make me consistently feel at my best. I'm sure that, not being a health geek, I'm missing something basic. I know how I feel when I'm watching people (non-geeks) struggle to upload an mp3 to their player, and I'm kinda in the same position when it comes to health.