My diet is so great in that I mean that my body's ability to provide bio feedback is greatly enhanced. One continuous improvement after another! So I thought more about my breathing frustrations and came to one realization: if my hypothesis of digestion is the cause of my breathing difficulty then some meals I must be improperly food combining and/or some complex salads with 6 or 7 ingredients like I've had previously would make my stomach feel upset or knotted up while simpler salads would not make my feel this way (I've been doing 3 ingredients for 2 weeks so far) because they are so easy on the body. For the past 6 months I know I've been carefully food combining so I know that is not the case. The knots I felt in my stomach seemed to occur no matter if I had a simple salad with 3 ingredients or one with 7 or 8 I always felt the same. Last day in the gym I got to thinking: so sometimes I feel I cannot get a deep enough breath and I'm running out of oxygen which is a horrible feeling to have. When I get a deeper breath I usually have to crouch down or hang like on a pull up rack to get that full breath. I began to think: maybe I'm breathing all wrong then at work day before yesterday and yesterday I watched a lot of YouTube and did quite a bit of searching. I came to realize that I am a "Mouthbreather" not that I'm stupid as the name can imply. I never realized after all of these years that this was a major problem. So to get full breath which was overbreathing and all in my head I had to breathe so deeply to get a breath I was unlikely to ever get. Interestingly, I only began to do this practice about 10 months ago when I initially began raw vegan 80 10 10 with lots of mistakes and screw ups for the first few months. Ive learned to breathe through my nose only at all times other than when exercising, eating, or talking. So with a meditative focus on breathing through nose I haven't in over a day tried to breathe too heavily through mouth so the soreness I felt under right rib I'm convinced was my lungs crying out from me overstressing them now that soreness is no more. The knot in stomach I think was just the messages I kept telling myself about my digestion still trying to straighten itself out. Next step I messaged a couple of breathing coaches to learn how to breathe because I've been a chronic mouthbreather my entire life and always thought that whether I breathe through mouth or nose it doesn't matter. I still have a lot to learn about breathing but I do understand that mouthbreathing can be very unhealthy. The science is interesting saying that mouthbreathers can cause dental issues (disrupts the mouths ph balance), respiratory problems, changes in fascial structure - a longer face with mouthbreathing, nostrils can become constricted because of non use so to expand have to be used more often, reduces nitric oxide production which affects cardiovascular and brain health, and more (i found good blog post on this subject for anyone that wants to learn more: https://feno.co/blogs/news/the-hidden-dangers-of-mouth-breathing-a-scientific-deep-dive?gad_source=1&gad_campaignid=21919780221&gbraid=0AAAAA9WBXt4QGiCKf94X_MPI2FPTr5HLt&gclid=CjwKCAjwiezABhBZEiwAEbTPGKSbWinxgbdZAYruQ5-gza66l2KzYg35gEUJzOI8NdXroYw28StPQxoCLqQQAvD_BwE

I'm turning over a new leaf tomorrow. My breathing and digestion while much better than when I started down the 80/10/10 raw vegan path I'm still having some trouble. I especially realize there are issues when I lift weights and do a small amount of cardio at the gym. Dr. Graham mentioned to me a while back to do simpler salads with only one fat source and 3 to 4 ingredients. So up until now I didn't think to count the salad nor the lime as ingredients so definitely my fault on that one. Today I had my salad with lettuce, lime, red onion, avocado, and mushroom so altogether 5 ingredients when I was thinking this salad was 3 ingredients I feel silly for this. Anyhow, starting tomorrow I'm going to do my salad with lettuce, avocado, and red onion so it will truly be a 3 ingredient salad. I'm hoping that maybe doing much simpler less than 4 ingredients will help my stomach to not feel like it has a small knot in it. Perhaps throwing too much raw complexity is what causes my stomach to feel a bit off. I've also started meditating too thinking that the Buddhist meditation daily when I get up may help some too. For salads I picked my favorites with lettuce, red onion, and avocado. I track with Cronometer daily and shoot for between 2800 to 2900 calories which allows me to maintain healthy weight while continuing to lose fat and gain muscle with weightlifting. I'm 6'4" 170lbs, and my basal Metabolic Rate is 1950 calories and I feel good at 2800-2900 calorie range and typically my fat is in the 6.5% to 8% range for the day. If I did without the 🥑 fat would likely get towards the 4 to 5% range which would be fine but I do like a salad with some kind of dressing like avocado with water blended together. I'm not sure how simple I should go but any suggestions would be appreciated. What simple salads do you do or recommend?

I have the 80/10/10 Reference Guide that covers food combining in an easy to follow guide. I would like to broaden my knowledge of food combining. Could anyone recommend a good book on the subject?

I did come out of shingles in 6 weeks. Then it came back in a very mild case 2 months later, gone in a couple of weeks.. My original case was horrible but not even close to a lot of severe cases which can linger for months, cause nerve damage and even blindness. I took no pharmaceuticals and tweeked my raw eats to lower arginine intake. After looking into it deeply, I am 95% sure that it was brought on by circadian rhythm disruption due to swing and night shift work over many months, which lowered my immune system. And I am 95% sure that 80/10/10 vastly reduced the severity of it and prevented the scary scenario of Post Herpetic Neuralgia which can linger for years as a chronic pain condition.

Is it possible to do both strength training and muscle building at the same time by doing higher reps initially and then significantly increasing weight and doing 3-5 reps for each muscle group?