I’ve posted individual dietary days as an example of what and how much I eat (https://michaellustgarten.com/2015/12/31/130-grams-of-fiber-2400-calories/). However, a few days of examples may not represent the whole dietary picture. To address this, below is my average nutrient intake for the past 100 days (from October 24, 2018-Feb 5 2019): Notice […]

How do I eat ~100 grams of fiber, on average, every day? Here’s my full dietary breakdown from December 30, 2015: Green tea is associated with reduced all-cause mortality risk (https://michaellustgarten.com/2015/10/20/drink-green-tea-reduce-and-all-cause-mortality-risk/), so I start every day with  green tea + lemon. Then, I ate a giant salad (https://michaellustgarten.com/2015/10/09/what-i-eat-giant-salad/), consisting of pickles, […]

In a previous article I wrote about the effect of epicatechin on reducing myostatin, which may increase muscle mass (https://michaellustgarten.com/2015/02/02/inhibit-myostatin-with-chocolate-increase-muscle-mass/). Are there any other ways to inhibit myostatin with the goal of increasing muscle mass? 10 grams of essential amino acids have been shown to reduce myostatin levels in skeletal […]

In an earlier post I reported that dietary fiber from whole grains is associated with reduced mortality risk for all causes, cardiovascular disease, cancer, respiratory and infectious disease in both men and women (https://michaellustgarten.com/2014/08/02/is-dietary-fiber-associated-with-reduced-mortality/). More specifically, which whole grains are highest in fiber? Shown below are grams of dietary fiber per 100 […]

In an earlier article I wrote about which grain is the best source for total protein, essential amino acids, branched chain amino acids (leucine, isoleucine and valine; BCAA) and arginine, from a list of grains that included oats, quinoa, corn, brown rice, potato, barley and millet (http://michaellustgarten.com/2014/07/30/which-grain-is-the-best-source-for-protein-essential-amino-acids-bcaa-and-arginine). However, I have […]