800-gram challenge
Eating 800 grams of fruit and vegetables a day, weighed rather than counted
Eight hundred grams of fruit and vegetables a day, weighed rather than counted in servings. Fresh, frozen or cooked, without preference. Four large apples get you there; a banana is about 100 grams. Nutrition coach EC Synkowski built the target around adding food instead of banning it, on the theory that volume and fiber crowd out the rest. Most people track it loosely and chase variety across the week as much as the weight.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Kelly StarrettDoes it
Doctor of physical therapy · The Ready State
Aims for six to eight different kinds of fruit and vegetables a day. He admits he hates weighing food, though he says that when he does track it he usually lands around 800 grams or above. The number came from EC Synkowski. What he likes is that it adds food rather than taking any away.
Source: The Tim Ferriss Show: Dr. Kelly Starrett, The Magic of Movement and Mobility (#664)“So 800 grams is 800 grams of fruits and vegetables, and they can be frozen, they can be fresh, they can be cooked; it doesn’t matter. So, four big apples is 800 grams.”
The Tim Ferriss Show: Dr. Kelly Starrett, The Magic of Movement and Mobility (#664) (opens in a new tab) · 1 Apr 2023
Aimed at the same thing
Other entries filed under longevity or energy.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - ProtocolFREE, no cost
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
On record from 21 of 62 tracked people: 13 do it, 8 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - ProtocolFREE, no cost
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.