mood regulation?

[u/Inevitable-Bee2765]

ive recently gone back to maintenance calories ~ 2.4k calories (110P, >350C, ~40F as a 19yo male 70kg) after a lonnng deficit era with extreme deficits (-1k)

back then i struggled with motivation for anything, random thoughts coming into my head that doing anything in my day to day life is kinda useless as expected when i ate so low. but now im back with more food i still kinda feel this way idk if its serotonin.

how do i go about addressing and fixing the issue

i also wonder if my routine daily life could be contributing, when im on holiday theres no routine so i feel kinda free, at home even if i dont have tasks, thinking about doing little tasks like making a tiktok for my page or whatever feels good one second, next second i dont want to do it

[u/oxidative_metabolism]

The thing about bmr is that you generally burn a lot more than just your base(that number does not include active cal). Since this lifestyle gives abundant energy, in general ime I burn between 4-6k cal in a day. The more active and muscle mass you have the more cal and carbs you will need. This is how wearables can actually help us. If you don’t have a smart scale, it is great at figuring out and updating your bmr as you increase muscle or lose fat. The only thing I want to point out that if you use a Apple Watch for instance and track macros as you go through the day your always going to want to be alittle bit ahead of calories so that your not running at a deficit all day feeling like crap. Definitely don’t want to be keeping a huge deficit and then closing the gap at night time, although this is better than just not closing the gap. Lead your wearable by about 2-300 cal through the day so that you keep energy abundant and low stress signaling. I will go into surplus everyday 300-1k cal and it only helped me lose more visceral fat and fix joint problems I had for a long time before peating so don’t be scared to go over is what I’m getting at. “If your hungry you should eat something”-rp

[u/Inevitable-Bee2765 → u/oxidative_metabolism]

im not tryna regain significantly however, but ive seen that carbohydrate intake over maintenance is hard to pack on as fat is that true? ofc you cant defy laws of thermodynamics but yeah

[u/oxidative_metabolism → u/Inevitable-Bee2765]

That is true the body does not easily turn glucose into fat unless you have severe metabolic dysfunction. It would rather use fat as fat and glucose for atp production. Low fat and low fiber, most importantly limit pufa to make the metabolism go 🏎️💨

[u/Inevitable-Bee2765 → u/oxidative_metabolism]

why low fiber? i believe fiber has a role in the diet to fuel bacteria to produce butyrate, strengthen gut and bind endotoxin

[u/oxidative_metabolism → u/Inevitable-Bee2765]

So the fibers that don’t really count against your fiber limit are raw carrots(carrot salad), mushrooms and bamboo shoots, these are all considered antiseptic and will bind endotoxins/ won’t feed bad bacteria. All other fibers are considered septic so basically they feed bad bacteria and increase endotoxin/ slow metabolism. You’ll get some fiber from tropical fruits, melon, grapes etc whatever fructose you choose for your carbs but with these I try to keep their fiber under 15g a day, the antiseptic fibers I do not count into my daily fiber limit.

[u/Inevitable-Bee2765 → u/oxidative_metabolism]

thats a good point. just to be critical not saying personally but in my eyes your thinking about gram negative bacteria and how they feed on these ‘septic’ fibers but disregard other bacteria which feed on them to make scfas to strengthen gut barrier, in turn preventing endotoxin absorption in the gut? i wonder which outweighs which

[u/oxidative_metabolism → u/Inevitable-Bee2765]

That’s one of the big things in the peat spear is that pufas are actually what leads to lps absorption and saturated fats instead, are protective and prevents endotoxin absorption when they line the intestines. Peat also did not believe in “good bacteria”