Список проголосовавших за комментарий "<p>ИИ может перевести и прокомментировать что каждый пункт значит и зачем это нужно.<br/> <br/> <br/> # Food</p><p><br/> **Beef with fat**, **fish**, chicken, eggs, cheese, animal fat, butter, cream, salt and pepper. Ideally grass<br/> feed, wild, free range, as 1 or 2 meals a day, no snacks in between, second meal no later than 6pm.</p><p>Amounts: `proteins (g/day) = 1.75*IBM, fats (g/day) = 1.75*IBM`, `IBM` — your ideal body mass, when you have no fat on<br/> belly.</p><p>Allowed in moderation: sauerkraut, leafy greens, berries, kefir, milk, tea and coffee. Avoid everything else, especially<br/> **avoid all vegetable oils**.</p><p><br/> <br/> # Measures</p><p>— **Blood pressure** <=125, **Resting BPM** < 55 — general health.<br/> — **2km run** < 10min — general health, proxy measure for VO2 max.<br/> — **Slight visibility of abs** — proxy measure for no fat around internal organs.<br/> — **C-reactive protein** <0.4, **ESR** < 4 — no inflamations.<br/> — **Fasting Glucose** < 4.8, **Fasting Insulin** < 4, **Glycated hemoglobin** < 5 — general health, pre-diabet.<br/> — **TG** < 0.8, **HDL** > 2 — healthy blood lipids.<br/> — **Creatinine** < 70, **BUN** < 4, **Uric Acid** — kidney function.<br/> — **Coroted Artery IMT** and **Coronary Artery Calcium (CAC) Score** — state of arteries.<br/> — **D** > 140, **B12, Magnesium, Zink** — core vitamins deficiency.<br/> — **24h glucose monitoring** once a year, pay attention to spikes and food and lifestyle that causes it.</p><p>This is **healthy ranges**, they are different from official normal ranges.</p>"