Part III

I usually skip breakfast, and the other meals are whenever I am hungry.

Good. Keep that up. Keep your eating windows as short as possible. If you can wait until noon or later to eat do it. If you can wait until dinner do it. 80% of my eating is one meal a day. If you start doing one meal a day consider making a mixture of salt potassium and water to sip on while you fast. (Have a recipe if you need it).

I eat about 400 calories in a sitting, all the solid food that seems to fit these days, the number of meals varies.

Awesome; a youtuber I follow has had quality weight loss results with 3-4 400 calorie meals a day. So if you don't mind eating such small meals keep that up. If you start OMAD you will of course need to do bigger meals. Make sure that your 400 calorie meals are still quality and not trash. If possible those 400 calorie meals should have meat and quality fat in them. Also don't spread those meals out all day. Keep them in a 6-8 hour window.

I have experienced episodes one might call binge eating, but it's not generally an issue. Sugar seems to trigger it.

Ok. Sounds like you're already on top of that. Remember that the three biggest things that will drive up blood pressure and weight gain are seedoils, sugars and refined carbohydrates. Try to get those out of your diet at all cost. Especially the seedoils. Those fuck up your gut biota. Stress in general will also drive up blood pressure here's a podcast on breathing which is awesome for reducing stress.

Here's a crash course interview on breathing

https://www.youtube.com/watch?v=AvMe2mzjBtA

Here's a pod on stress

https://www.youtube.com/watch?v=ntfcfJ28eiU

Gender and race: white male (slavic ancestry)

Thanks. Since you're are a male you need to start evaluating you environment for estrogens. Don't cook in plastic. Make sure you drinking out of glass. Make sure your water is clean. Tap water can have estrogen from female birth control pissed out into the water supply. I have some old write ups about this if you're interested in exploring further.

I'm not sure where you live but if it's in a slavic country watch out for sunflower seed oil. It's one of the 'hateful 8' seedoils that need to be avoided. Those are really chronically toxic. Keep them out of your life as much as possible. (it will take time to get them out but it will be worth it!). Seed oils are especially toxic to western and eastern Europeans. We just don't deal with these things. We need high quality animal fats and dairy fats.

BMI: slightly overweight, 25.8 currently.

Not terrible. Most people with high blood pressure are getting it from metabolic issues around obesity. You're still technically 'overweight' but you're in a way better position than others. Don't relax though. You should aim for under 21. If you're still dealing with blood pressure try lower. I would also start trying to wean yourself away from the meds as you get healthier.

Freezer pops, ice cream, Rico's nacho cheese sauce, soda

Freezer pops: try natural fruit juice pops and eat them after or with a meal.

ice cream: not as bad as people think it is. Buy high quality stuff. Mix in kefir and fibrous fruit. Eat it after or with a meal if possible.

Cheese sauce(s): I don't know about 'ricos' but most of these are absolute garbage and cut with seedoils. I'd try to avoid if possible or make your own cheese sauce using quality ingredients.

Soda: Avoid this shit like the plague. If you have to eat more real food or drink more beer to make up for it then do it. Seriously beer is better for you than soda. Try mixing real lemon juice in your water or try chaga tea/black teas with a bit of lemon. If soda is a real problem for but you can't stop then at least buy the small 7 0z cans. Buy small quantities so you are always running out and only eat it with or after a meal.

Hope all that helps! Let me know if you need clarifications on anything.

Covered the beer, maybe 12-18 a week.

Maybe try to get it to 10 and keep it during weekends so you body has a nice break from it. Also try not to drink beer on an empty stomach or during a time when you're doing intermittent fasting.

Soda, I have a problem with. I drink way too much of it if I have it. So I don't buy it. When I do though it doesn't last long.

Ok. That's one that you absolutely need to tackle. I gave you some suggestion up above.

Chronic pain

I've gotcha bro. When you get up in the morning you need to start a turmeric routine. I do two teaspoons in water and I mix in a little pepper for better absorbtion. This won't take your pain away but will reduce general inflammation in the body which should naturally bring pain levels down over time. I'd also do a daily aspirin regiment. (81mg). It's going to take about 3-4 weeks till you feel 'relief' but it will come. Also give chuchuhuasi a shot:

https://barlowesherbalelixirs.com/chuchuhuasi-extract

This stuff isn't bad at all. Although it's also an aphrodisiac so keep that in mind. It's a bit expensive to take daily so just take it as needed for pain.

Give all that stuff a shot and give it time! If you're seeing good results check back with me in a month or two and I have a few other things for you.