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Diet/Exercise/Sleep for Pre-Meds | Pre-Medical Allopathic [ MD ] | Student Doctor Network
So, everyone knows staying healthy is important, especially for pre-med students with busy schedules and way too many college temptations.
For those of you who are focused on health, what is your typical diet, exercise routine, and sleep schedule like?
Mine is chaotic at the moment, and I feel as though this is contributing to some of the brain fog I feel, which is keeping me unfocused and irritated.
In terms of diet, what foods keep you energized?...everyone seems to be much more chipper than I am.
For exercise, how much is enough and how much is just diminishing returns?
Aside from getting enough sleep, how does one go about getting restful sleep?
You know...those days when you don't wake up slightly brain dead.
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With some exceptions, I get into the gym every tuesday and thursday morning.
I'm trying to step it up to TR Satu and then TR Sat Sun.
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Well I play rugby so I have practice every week day which keeps me in really good shape.
I can't say I have much of a healthy diet but I do eat salad or fruit with every meal and I'm starting to stop drinking soda.
For sleep, I have all my classes in the morning so I can usually catch a nap for extra sleep in the afternoon hours before practice.
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Diet: Mostly vegetarian, with (very) occasional exceptions.
I make sure I eat balanced types of food, and don't overeat.
Exercise: Yoga class 1x/week, currently working my way up to running a 5K.
I'm just getting started on this, though.
Sleep: I try to get 8 hours a night, but that doesn't always work.
When I feel tired, I take a 30 minute nap.
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For me it's critical to eat breakfast, to eat small meals (big ones make me sleepy) throughout the day, and to focus on relaxing before bed so that I don't grind my teeth in my sleep and wake up with a headache.
If it gets too bad, I'll pop a relaxer pill.
I also have a mouth guard that I wear on nights that I suspect I will grind away anyway.
Try to have a bedtime routine.
I don't really like to exercise but I like walking a lot so if you're anything like me I'd advise you to just walk constantly if possible.
Also, I don't eat junk food or fast food except for the occasional pizza when I'm really on the go.
I eat lots of fruit.
I eat dry fruit when I can't get it fresh.
However my weaknesses are cake and ice cream but I don't consider them junk, just special happy food.
=)
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Diet: Paleolithic
I don't eat refined carbs or sugar.
I do eat Meat, Vegetables, Nuts, Seeds and Fruit.
If you cut out high glycemic carbs your are going to see your insulin levels even out and feel more energized.
Exercise: Heavy weight training Mon Wed Fri (Squats, DLs, P.
Cleans, Press). Crossfit MetCon Mon Fri
If you do cardio with weight training, they need to be on the same day.
Otherwise you can't recover adequately from your weight training.
You need off days to recover.
And don' forget that weight training is just as important to life long health as cardio.
Sleep: Never less than 8 hours of actual sleep
Allow yourself time to fall asleep so you're most likely looking at needing a 9 hour block for sleep.
Sleep is just as important as diet and exercise.
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Wow, great advice so far, you guys.
For those of you getting into (or if you're already into) running, how difficult is it to start up?
I've been a swimmer for 6 years, but I'm out of shape in that aspect right now, too.
Also, for those of you who love fruit, how do you sneak fresh fruit into an on-the-go diet during class days?
Dry fruit just isn't as appealing as fresh fruit for me.
Any tips to keep it cheap for the college student's typical budget?
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Quote: : So, everyone knows staying healthy is important, especially for pre-med students with busy schedules and way too many college temptations.
For those of you who are focused on health, what is your typical diet, exercise routine, and sleep schedule like?
Mine is chaotic at the moment, and I feel as though this is contributing to some of the brain fog I feel, which is keeping me unfocused and irritated.
In terms of diet, what foods keep you energized?...everyone seems to be much more chipper than I am.
For exercise, how much is enough and how much is just diminishing returns?
Aside from getting enough sleep, how does one go about getting restful sleep?
You know...those days when you don't wake up slightly brain dead.
As a personal trainer, I'll offer these exercise suggestions to keep your body healthy and prevent disease:
Cardio: 30 minutes of moderate exercise 5x/wk (about 60-70% of maximum HR, about 120-140 BPM for a 20 year old) or 20 minutes of intense exercise 3x/wk (70-80% of maximum HR, or 140-160).
Resistance: 8-10 exercises covering all of your major muscle groups.
2-3 sets each, at a weight you can lift 8-12 times per set.
Do this 2-3x/wk.
Stretching: 3-5 times a week.
Stretch your major muscle groups gently for about ten seconds each.
Repeat each stretch one or two more times.
Going beyond these is good (up to a point) if you're trying to lose weight (cardio), build a lot of muscle (resistance) or become a contortionist (flexibility).
But if you're just looking to take care of your body, this is a good place to start.
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Quote: : Wow, great advice so far, you guys.
For those of you getting into (or if you're already into) running, how difficult is it to start up?
I've been a swimmer for 6 years, but I'm out of shape in that aspect right now, too.
Also, for those of you who love fruit, how do you sneak fresh fruit into an on-the-go diet during class days?
Dry fruit just isn't as appealing as fresh fruit for me.
Any tips to keep it cheap for the college student's typical budget?
Running and swimming are both equally effective, provided you work at the same intensity.
Just pick something you enjoy and will therefore stick with.
It also helps to find a friend to work out with- also helpful because it gives you a reason not to cancel!
As for the fruit...
Yay juice? If you can find a way to carry fruit without squishing it (small lunchbox or something) you can carry pretty much anything with you.
Apples are (obviously) the most portable thing out there, and berries are great because there's no trash to dispose of later.
Pricewise? Shop at Food 4 Less
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I lift 5 days a week, swim 2 nights a week, run 2 nights a week, and bike 2 days a week...
I eat relatively healthy but my main concern is eating as many calories as possible.
I sleep 8-9 hours every night for the most part.
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I used to sleep 8-9 hours every night, ate well, and ran a ton.
Started running marathons as an undergrad and working up to the ironman.
You should have plenty of time to commit to this stuff if you're studying, rather than SDNing/facebooking ;D
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Diet: Usually cereal/bagel + yogurt + protein shake for breakfast.
Sandwich + fruit + crackers for lunch.
Dinner is pasta, chicken + rice, tacos, etc or if I'm in a hurry something frozen.
Throw in a few more protein shakes after workouts/before bed.
Exercise: This has been pretty variable with interviews and stuff, but usually lifting 4-5 days/week, running 2-3, and basketball 0-1.
All of this happens after school/work (so between 4 and 11).
I'm not a morning person.
Sleep: Could be better.
Some week nights 6 hours, some 8-9.
On weekends usually 10.
Hope this helps.
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It's hard to find time for exercise, but I try to get in about two or three days of running a week.
But since I always walk to and fro from school, that counts as a big chunk of my physica activity, since I live somewhat far from my classes.
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People, eating fruits is useless unless they are organic.
Instead of buying 5 pounds of apples, but 1 pound of organic.(if the $ is big issue)
Having grown up abroad,I can tell that "american" food absolutely has no taste, most probably along with any natural vitamins.
Another main thing don`t mix the food!
If you want to eat 2 pound of X, Y and Z.
Better just eat 6 pound of X/Y/Z separated.
Don`t mix different kind of food.
Further, they mix in your body and probably i can say mixed together it cannot be digested.
So it pass away without any vitamin extraction.
Don`t eat potato and meat.
Eat just potato, then meat after 1 hour.
Don`t save money on your food, if you save 1$ on food.
You will have to spend $100 on medication to get rid of all this sickness.
So on the other medications to get rid of side effects of the previous medication and so on....
Don`t drink coffee at all, initially it helps you to focus then your body get used to it and the effect is getting lost(Get Bio 1) then the only thing you will have is shaking hands.
Walking is best exercise, running is the mornings can be little hazardous, it is not very smart to wake up from hot bed then suddenly to hit cold Cambridge kids(for MIT and H students )))
Another Quote: : If it is made by human, don`t eat it!
Yogurts, MILK,can fruits all other crap they are all chemicals.
Anyway, if you can find someone from farm to give you supply of natural food.
Wal Mart milk is crap rather than milk.
Natural milk cannot be kept more than 1-2 days.
Even in the evening it is supposed to be spoiled.
Find natural milk, or pregnant girlfriend ;-)
JMHO
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Quote: : People, eating fruits is useless unless they are organic.
Instead of buying 5 pounds of apples, but 1 pound of organic.(if the $ is big issue)
Having grown up abroad,I can tell that "american" food absolutely has no taste, most probably along with any natural vitamins.
Another main thing don`t mix the food!
If you want to eat 2 pound of X, Y and Z.
Better just eat 6 pound of X/Y/Z separated.
Don`t mix different kind of food.
Further, they mix in your body and probably i can say mixed together it cannot be digested.
So it pass away without any vitamin extraction.
Don`t eat potato and meat.
Eat just potato, then meat after 1 hour.
Don`t save money on your food, if you save 1$ on food.
You will have to spend $100 on medication to get rid of all this sickness.
So on the other medications to get rid of side effects of the previous medication and so on....
Don`t drink coffee at all, initially it helps you to focus then your body get used to it and the effect is getting lost(Get Bio 1) then the only thing you will have is shaking hands.
Walking is best exercise, running is the mornings can be little hazardous , it is not very smart to wake up from hot bed then suddenly to hit cold Cambridge kids(for MIT and H students )))
Another Quote: : If it is made by h uman, don`t eat it!
Yogurts, MILK ,can fruits all other crap they are all chemicals.
Anyway, if you can find someone from farm to give you supply of natural food.
Wal Mart milk is crap rather than milk.
Natural milk cannot be kept more than 1-2 days.
Even in the evening it is supposed to be spoiled.
Find natural milk, or pregnant girlfriend ;-)
JMHO
1.
If I'm buying 5 pounds, I need 5 pounds, not 1.
2.
I'd like to see a source that says you don't get "vitamin extraction" if you mix your foods
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Quote: : Wow, great advice so far, you guys.
For those of you getting into (or if you're already into) running, how difficult is it to start up?
I've been a swimmer for 6 years, but I'm out of shape in that aspect right now, too.
Also, for those of you who love fruit, how do you sneak fresh fruit into an on-the-go diet during class days?
Dry fruit just isn't as appealing as fresh fruit for me.
Any tips to keep it cheap for the college student's typical budget?
I know this isn't exactly what you asked but i try to buy 1 or 2 fruits at a time so that i can eat them before they spoil.
If u're buying for 1 person, you don't need to buy very much.
And it's really not expensive unless you insist on going to whole foods or something.
I don't know where you live but unless you live in a super underserved area there have to be decent supermarkets which you can duck into weekly.
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Quote: : People, eating fruits is useless unless they are organic.
Instead of buying 5 pounds of apples, but 1 pound of organic.(if the $ is big issue)
Having grown up abroad,I can tell that "american" food absolutely has no taste, most probably along with any natural vitamins.
Another main thing don`t mix the food!
If you want to eat 2 pound of X, Y and Z.
Better just eat 6 pound of X/Y/Z separated.
Don`t mix different kind of food.
Further, they mix in your body and probably i can say mixed together it cannot be digested.
So it pass away without any vitamin extraction.
Don`t eat potato and meat.
Eat just potato, then meat after 1 hour.
Don`t save money on your food, if you save 1$ on food.
You will have to spend $100 on medication to get rid of all this sickness.
So on the other medications to get rid of side effects of the previous medication and so on....
Don`t drink coffee at all, initially it helps you to focus then your body get used to it and the effect is getting lost(Get Bio 1) then the only thing you will have is shaking hands.
Walking is best exercise, running is the mornings can be little hazardous, it is not very smart to wake up from hot bed then suddenly to hit cold Cambridge kids(for MIT and H students )))
Another Quote: : If it is made by human, don`t eat it!
Yogurts, MILK,can fruits all other crap they are all chemicals.
Anyway, if you can find someone from farm to give you supply of natural food.
Wal Mart milk is crap rather than milk.
Natural milk cannot be kept more than 1-2 days.
Even in the evening it is supposed to be spoiled.
Find natural milk, or pregnant girlfriend ;-)
JMHO
Ah, the ridiculousness that is "food combining." Based on the premise that you cant digest protein and carbohydrates at the same time due to different enzymes requiring different pHs to function properly.
Ignoring, of course, that the fact that the gut is capable of maintaining a plethora of local pH's within villi crypts.
The first food babies are supposed to consume is their mother's milk, which is carb, protein and fat.
Are you honestly saying that nature designed a baby's first meal to not be nutritionally optimal?
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Ah the ridiculousness that is ignorance.
Of course a raw milk is nutritionally optimal for a baby.
Grand wasn't talking about babies.
Since a baby cannot digest a steak, butter and pasta it's not a valid argument.
Novel knowledge and ideas that make medical orthodoxy squirm are the things that move medicine forward.
Just because there isn't a pubmed article on it doesn't mean it's not efficacious.
Such closed-minded thinking is exactly what's holding the field back.
Primitive peoples have known what foods to mix for ages, yet because there is no scientific evidence we should disparage the idea of food combining??
That is ridiculous.
I agree with Grand on all points.
Very refreshing to see someone on SDN saying such things.
Quote: : Ah, the ridiculousness that is "food combining." Based on the premise that you cant digest protein and carbohydrates at the same time due to different enzymes requiring different pHs to function properly.
Ignoring, of course, that the fact that the gut is capable of maintaining a plethora of local pH's within villi crypts.
The first food babies are supposed to consume is their mother's milk, which is carb, protein and fat.
Are you honestly saying that nature designed a baby's first meal to not be nutritionally optimal?
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Quote: : ah the ridiculousness that is ignorance.
Of course a raw milk is nutritionally optimal for a baby.
Grand wasn't talking about babies.
Since a baby cannot digest a steak, butter and pasta it's not a valid argument.
Novel knowledge and ideas that make medical orthodoxy squirm are the things that move medicine forward.
Just because there isn't a pubmed article on it doesn't mean it's not efficacious.
Such closed-minded thinking is exactly what's holding the field back.
Primitive peoples have known what foods to mix for ages, yet because there is no scientific evidence we should disparage the idea of food combining??
That is ridiculous.
I agree with Grand on all points.
Very refreshing to see someone on SDN saying such things.
I've seriously never heard of food combining (or I guess, people against food combining) before.
Care to explain?
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Please reread what you just wrote.
Despite the fact that there is no scientific evidence supporting food combining, you still believe it works?
I hope you don't take that mentality into medicine with you.
That is the thought process of a fool.
I had a friend recommend the Hay Diet to me a few years ago.
It sounded interesting so I did some research on it, including reading Dr.
Hay's book on the subject.
But then I read the contrary research on the subject, of which there is plenty.
The diet is a hoax for the precise reason I explained above.
Do yourself a favor and go read up on how food actually gets digested in the gut.
One of us is ignorant here, but it isn't me.
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I tend to eat lots of carbohydrate-rich foods to keep me energized.
I don't have the time for recreational exercise, and I try to go to sleep by 12 AM generally.
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Diet: I haven't really been getting breakfast, been trying to change that.
Other than that, I try to avoid as much fat as possible while consuming as much calories and proteins as I possibly can.
Also try to get some variety.
Nothing really strict.
Exercise: Boxing for 1 - 1.5 hours MWF and sometimes Tuesday.
Sleep: 7-8 hours.
Idk. I just lay down.
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Excuse me master of digestion!!!
All I did was match your rudeness and look at you...
Falling apart like a baby, resorting to name calling.
You think that someone pursuing medicine would really recommend a therapy/diet that is not scientifically legit???
You hope I don't take that mentality into medicine with me?
Please dude. This is a freakin online forum and someone asked for opinions on diets.
That's great you read information about both sides, I'm proud of you even.
Care to source the contrary research??
I'm about to do myself a favor and combine some food properly.
WAIT, I just noticed you are the person that wrote about the paleo diet.
I feel like we should be on the same page.
Quote: : Please reread what you just wrote.
Despite the fact that there is no scientific evidence supporting food combining, you still believe it works?
I hope you don't take that mentality into medicine with you.
That is the thought process of a fool.
I had a friend recommend the Hay Diet to me a few years ago.
It sounded interesting so I did some research on it, including reading Dr.
Hay's book on the subject.
But then I read the contrary research on the subject, of which there is plenty.
The diet is a hoax for the precise reason I explained above.
Do yourself a favor and go read up on how food actually gets digested in the gut.
One of us is ignorant here, but it isn't me.
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Quote: : Wow, great advice so far, you guys.
For those of you getting into (or if you're already into) running, how difficult is it to start up?
I've been a swimmer for 6 years, but I'm out of shape in that aspect right now, too.
Also, for those of you who love fruit, how do you sneak fresh fruit into an on-the-go diet during class days?
Dry fruit just isn't as appealing as fresh fruit for me.
Any tips to keep it cheap for the college student's typical budget?
I am a triathlete that went from CrossFit-style stuff to endurance athlete.
Running is not that bad, but just be careful about ramping up volume so that you don't injure yourself.
I ran 6.5 miles 2 days after the Chicago Triathlon (placing second in my age group ), ended up with bursitis
Here is a good training plan for just starting out running.
Modify it any which way you see fit, just don't go over the volumes.
Swimming is a non-impact endurance sport, and you can injure yourself going to something like running.
The dread... uh...
Treadmill is a good way to start off.
For workouts, I switch between swimming, biking, and running 6 times a week.
I include bodyweight exercises in the running and biking.
These are less than one hour, but that'll change come training for next season.
I'm going to race the collegiate nationals, so my training volume is going to be around 8-11 hrs a week spring semester.
Overall, I definitely eat a decent sized breakfast every day.
I try to stay away from overly processed foods, eat a lot of apples/bananas.
Can't wait to buy my own food next year and try out the paleo diet for athletes!
I get 7-8 hours of sleep a night, works great for me.
But sleep really varies from individual to individual.
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I try to eat all organic, lots of leafy greens and take some good vitamin and mineral supplements.
Good cookbooks help.
Nourishing Traditions is my favorite.
Kung fu and tai chi also help me cool down, decompress.
I strongly recommend a martial art to ease the stress.
Switched from coffee -->
Black tea. Coffee can kinda drag me down.
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A quick pubmed search on food combining, talking about food combining as a weight loss diet:
Quote: : Golay, et al.
CONCLUSION: In summary at identical energy intake and similar substrate composition, the dissociated (or 'food combining') diet did not bring any additional loss in weight and body fat.
Not peer review, but:
Quote: : Heart Association In addition, many fad diets are based on "food folklore," some dating back to the early 19th century.
They have not been documented to be safe in the long term.
Ideas about "fat-burning foods" and "food combining" are also classified by the American Heart Association as unsubstantiated myths.
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