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  2. Dean Pomerleau

    BMI question

    Welcome Turtles! There seems to be a pretty wide range of BMIs (19-24) that are equivalently good for longevity for someone around your age, as you can see in the graph in this post: Some people who used to be active around here believed (and probably still believe) that with optimum nutrition, you may be able to squeeze out a few more healthy years of life by dropping calories slowly until you reach a BMI around 17 (or even 16). But since you are starting at 60 and given that postmenopausal women have trouble with bone loss and sarcopenia, I'd very skeptical of such advice if I were you. Instead I'd argue (and have in this thread) that if you maintain your BMI about where you are now, make sure your diet is near optimal (using Cronometer to get the nutrients right and sticking with mostly whole plant foods) and you engage in regular weight-bearing and aerobic exercise, then you will be doing about as well as you can when it comes to maximizing your chance of living a long and healthy life. --Dean
  3. Dean Pomerleau

    Natto is the way to go!

    Extra insurance. I'm not sure how much nattokinase my homemade natto contains so I supplement a little extra. Same with vitamin K2. --Dean
  4. Dean Pomerleau

    Dean's Diet & Exercise Regime, Tips, and Motivation

    That is almost certainly part of it. But my wife usually gets one cold or flu per year (and recently covid) but I never seem to catch it from her despite our proximity, so I think my immune system is pretty good. Same with my wife and me. I don't personally feel at very much risk anymore having been vaccinated and boosted, but I still wear a mask to show solidarity with, and to help mitigate the stigma for, people who wear them because they are at high risk. Yes, depression may be more hardwired and less malleable than my issue, which has always been the stress/discontentment that accompanies the drive to always achieve / attain more. I think I got lucky and inherited genes for optimism and chronic positivity from my mother so depression / low mood has never been a problem for me. You remember correctly, I don't believe in free will, or in the self as a discrete entity that could make independent choices. I see the ideas of self, other, causality and free will as convenient simplified fictions that the part of the undifferentiated continuously unfolding molecular/energy dance that calls itself "me" projects onto the world to make sense of it, to enable its own persistence and propagation. But that doesn't mean that the fictitious "me" (or "you"!) can't change and evolve over time based on the causes and conditions it encounters. Personal experience suggests to me that there is more malleability in what people consider to be basic human drives than is generally understood. Some combination of life experiences and lifestyle "choices" that this body/mind system has encountered/made has reconfigured its drives and attitudes in pretty fundamental ways that it now considers to be positive. "Improve upon it?" I thought we agreed there wasn't any free will? If not, how could what's outside of personal choice be improved upon? But I know what you mean. From a conventional perspective that assumes freely-choosing individuals, what would I have done differently (or more accurately might hope had happened differently) if I could have a do-over. My wife wishes we'd had another child so we'd still have two. I feel badly for her. She's prone to bouts of melancholy, especially during the entire month of July, which is the anniversary of our son's death. It's June 30th and she's got a jump on it this year. Honestly, upon introspection, I can't think of anything I'd change. No regrets. In the same way I find myself perfectly content to live the same day over and over again, I feel I'd be perfectly happy to live the exact same 57 years over again. Part of this willingness stems from the fact that they've been very good years. I've been extraordinarily fortunate, except for the 18 months surrounding my son's illness and death. But even that terrible experience deepened me and gave me an appreciation for the ephermerality of life and the hollowness of striving after conventional, materialist advantages beyond what it takes to live a simple life. Part of it stems from the fact that I'm not sure what aspects of my life experiences were integral to bring me to this happy place, and I wouldn't want to risk messing it up by trying to tweak my past trajectory. And finally, I suspect part of my willingness to relive it all stems from the "rose-colored glasses" that seem to have sprung up on my face as a result of my genes, life trajectory and practices. I suspect they color not only my view of the present but my past as well. Albert Einstein once wrote on a scrap of paper in lieu of a tip for a bellboy: "A calm and modest life brings more happiness than the pursuit of success combined with constant restlessness." I think he was onto something, although given his relentless, ultimately futile pursuit of a Theory of Everything (not to mention many social and political causes) right up until his death, I suspect he may have "talked the talk" but maybe not "walked the walk" when it comes to forgoing a life of striving in favor of the happiness that comes from "a calm and modest life." --Dean
  5. pwonline

    Dean's Diet & Exercise Regime, Tips, and Motivation

    thankyou! I actually just had a thought, you do so much physical exertion throughout your waking day and also have a complete empty stomach (helps with lower temp and lower heart rate), bot different to me so it might help you, you also have less sleep (though for your body it seems "normal") so these things are in your favour, still the fact you are so consistent is remarkable and you don't take melatonin. thanks for the reply 🙂
  6. 0ari

    Natto is the way to go!

    I found this research from Japan that says Natto has a high biotin content but uptake is ~5% based on table 2 in the study from the International Journal of Analytical Bio-Science, 2014 https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf I am vegan. Cronometer says I get 1.2mg but it's prolly off and this doesn't take into account amount vs uptake. Am I reading this correctly? the data from table 2, which analyzed the uptake of biotin, shows uptake from vegan sources is so tiny it is impossible to get "enough" as a vegan without taking supplements Any thoughts?
  7. https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf I thought people might find this table useful. What do you all think of it? I found it because I was curious about my biotin levels since i am vegan and Cronometer's data is weak. The main limitation for me with this is I eat buckwheat groats (my only grain) and the table lists buckwheat flour. Anyone have thoughts on how I can extrapolate a number?
  8. 0ari

    Natto is the way to go!

    Why do you eat the natto powder if you have homemade and fresh?
  9. Todd Allen

    Include TEF (Thermic effect of food)?

    No. I find calorie counting too imprecise and tedious to be very useful and thermic effect would be a small factor compared to larger issues such as the variability of non refined whole foods. I classify my foods as things that I can eat without concern for portion size such as salad greens versus things for which I aim for fairly consistent moderate portions such as nuts, fish, dairy, eggs and meats for which I might guesstimate calories to the nearest 100. I skip meals when needed to keep body fat in check.
  10. Dean Pomerleau

    Dean's Diet & Exercise Regime, Tips, and Motivation

    I'm never very wound up so winding down isn't really an issue for me. 🙂 But to answer your question, I watch about 60-90 min of TV with my wife immediately before heading up to bed at 8pm. Usually Jeapordy and an episode of a sci-fi series. We recently finished the first season of Foundation and are now watching For All Mankind on AppleTV. Our daughter has left the nest and yes, my wife has a "normal" sleep schedule. Neither of us work outside the home so my wife and I are generally together from around noon (when I'm finished my solitary routine and she's done her morning things, like the gym, pickleball, errands etc.) to 8pm when I go to bed. Plenty of quality time together! After I've gone to bed she reads and/or watches 2-3 hours of TV shows I'm not interested in (e.g. crime dramas and talent shows) before she turns in. It's a routine that works for both of us. --Dean
  11. Do people include the TEF when calculating how many calories they should consume as per CR?
  12. pwonline

    Dean's Diet & Exercise Regime, Tips, and Motivation

    Dean I'm sorry to hear about your Son, I can't begin to imagine what you went through. I'm glad you found content and happiness. Dean I have a question I would love how you deal with it, what is your night time routine? what steps do you take to wind down. I also sleep early at 9pm and wake up at 5am, with 10 minutes of closing my eyes sitting up on a bed and trying to nap in that position at 12am which recharges me BUT my body isn't sleepy at 9pm! I actually wear amber glasses at 7pm and shut my window and block all outside light. At 8pm I remove my pyjamas and have only shorts on to reduce my body temp and I read from 8pm to 9pm. Even though I'm not sleepy, I actually fall asleep within 10 minutes! BUT in a few occasions I have woken up at around 2am and can't go back to sleep. I'm wondering if I sleep to much. I LOVE WAKING UP AT 5 so I'd like to stick to a pattern that allows me to sleep and get adequate rest when waking up at 5am. I've tried 7 hours sleep and it doesn't work for me 😞 How do you do it? and another question, I'm guessing your family doesn't have same sleeping pattern as how do you go sleep while others are awake and evening time is when people congregate the most?
  13. Sthira

    Dean's Diet & Exercise Regime, Tips, and Motivation

    I don't think your lifestyle sounds extreme. Sorry I implied that. It sounds monkish and wonderful. I wish I could! My mom did all the right things in terms of lifestyle choices (lifelong healthy vegan; strong, fit body; peaceful mind, a meditator who tried to limit stress; wide-ranging social life; several successful careers). All of it mattered precious little. When Alzheimer's moved in, it moved in fiercely, and no prior lifestyle choice seemed to matter. Maybe a healthy lifestyle delayed her AD? We need medical interventions, not just healthy lifestyle choices, for all of the diseases and ravages of aging. Is that because you're not surrounded by many people who pass on their snotty stuff? I haven't been sick once since moving out of the city. No COVID either. It seems this is less about my healthy habits and more about seclusion, though. Avoid people. I'm continuing to wear a mask whenever I'm in public, I don't care who says what, it's been great for preventing colds, the flu as well as COVID. I eat the same meals with same time schedules daily as well. Until recently, I've water-only fasted for five-days once per month -- month in, month out predictability. Yet consistency hasn't done anything for improving psychological well-being in me. If a cure for "clinical depression" was habitual healthy eating and fasting I believe I'd have found relief by now. Many insightful books are out there about targeted eating for depression; none have worked. Maybe clinical depression is different from psychological well-being? This sounds amazing, and I'd love to live this way. We're creatures of habit, I believe, like other mammals. A predictable, stable schedule would bring me so many feelings of safety and security. You're lucky! I'd freeze my body and let it wait in a pod for 500 years if I could. I want outer space exploration: earth is beautiful but we've spoiled and ruined so much of it. I want to see other areas of the universe. Don't we all?! I think we last agreed that we likely have no free-will. Is it possible to reprogram the brain? I'm probably misunderstanding a lot, but I tend to think most of our neural pathways were set during development in early childhood, and while we retain some illusionary plasticity, we're generally don't have much control. If any control at all. I've had so many arguments with people about this, I'm bored with it, which itself is a hardwired response. Let's say your 20 year-old self isn't judging the appeal of the lifestyle you now live, but rather is asking how to improve upon it? What were the dead ends and false hopes and aspects you thought were important, but weren't?
  14. This one is even easier: The Effortless Way to Dramatically Improve Your Memory, Backed by Science
  15. Yesterday
  16. I decreased my weight by 7 kg (15.4 pounds) in exactly one year. My BMI went from 25.6 to 23.1 presently. I lost adiposity but muscle mass as well, especially in the legs, since I cannot work them out due to lack of time. The decrease was natural, due to humoring my instinct to eat less, due to abstinence from creatine and lesser exercise hence lesser hypertrophy. Apparently, losing that much body weight did not help with the fasting glucose values. Maybe, having stopped aerobics and having resumed eating more carbs (mainly beans and fruit) balances the weight loss. I'm not sure about the effects of berberine, another interference may be irregular sleep, due to my autistic son, so there are many factors at work. Presently, I'd like to keep eating one or two bananas a day, or a home-made cantaloupe icecream, low fat and delicious. Too few carbs in my case compelled me to eat a substantial amount of protein, maybe too much. Strategy for the future? I don't know, maybe I'm going to consult a diabetologist, but they are good to cure fully-fledged diabetes, not sure about prevention and optimization. Or maybe I'm going to take metformin for some time, it may be useful especially now in lack of adequate exercise.
  17. I've passed on my Akttia bracelet to my wife. In her case, it seems to work better, for whatever reason, accepting more readings during the day (and all night of course). Another important factor I noticed is that calibration with the arm cuff tends to improve the acceptance rate. My conclusions are that the bracelet works better for some people and less for others, maybe even due to the wrist morphology.
  18. Turtlesforever

    BMI question

    I am a newbie and wondering how can I find out the target BMI for longevity for me ? I am a 60 year old female, small framed, so I am thinking I should have a lower Bmi target, than say a muscular male? My current BMI is 21.1.
  19. Dean Pomerleau

    Dean's Diet & Exercise Regime, Tips, and Motivation

    You are right, my lifestyle choices amount to an unusual and some would say extreme experiment, an exploration of a corner of the space of human possibility that few have chosen to occupy. As a quickly summarize of my lifestyle idiosyncrasies, the highlights would be: "net" rather than "absolute" CR extreme levels of daily physical activity cold exposure strict and careful veganism extreme dietary variety within the range of whole plant foods narrow and early time restricted eating a very "early to bed, early to rise" sleep schedule deliberately cultivating a "calm abiding" attitude through meditation and mindfulness practices stepping out of the rat race at the earliest opportunity in favor of a simple, high regimented and rather hermetic daily routine Will going to all this trouble help me live longer? Who knows. I'm not convinced that any of the existing biomarkers of aging or epigenetic clocks tell us very much about one's personal lifespan. And given that my son died of brain cancer at age 18, I've learned the future is unpredictable and you shouldn't count on things working out just because you've tried to do the right thing. From a physical perspective, so far so good. I'm an extremely health 57 year-old doing what I believe might help me live to a ripe old age (90+) if my luck holds out. My traditional biomarkers of health seem pretty optimum, except perhaps for my testosterone and IGF-1 which some would consider too low, but which may also be indicators of successful CR. I haven't had a cold of flu (or Covid!) in at least 10 years, which would seem to suggest I'm doing something right. I also haven't been injured physically in many years despite the amount of exercise I do every day, suggesting very low inflammation and high physical resilience. However what I consider my most significant discover / success of my experiment is the psychological well-being and resiliency that seems to have resulted from my lifestyle habits. Here is an analogy I hope people can relate to. I think anyone who has practiced CR or followed a low salt or low sugar diet for an extended period of time has observed that your body not only adapts to the restriction but you find that simple things come to taste better than before. I eat the exact same meals every day. My wife can't understand it, but I look forward to my food every day despite the extreme monotony. I'm sure at least a few others around here have had similar experiences. What I've found is that at least for me, and presumably as a result of the unusual combination of practices I rigidly follow, this phenomena of heightened appreciation generalizes to all aspects of life. I don't just eat the same thing every day. I live the exact same day over and over again, like the movie Groundhog's Day or more recently, Palm Springs. You could set your watch by my daily routine. But rather than getting bored or fatigued, I find I'm perfectly content with repeating the exact same, quite arduous by most people's standard's, day. I wake up every morning with a positive attidude, looking forward to going through the identical routine for literally the hundredth or more accurately thousandth time. I suspect some people here will have read the classic sci-fi novel Permutation City by Greg Egan. In the chapter call Rut City, one of the main characters (Peer - who is a digital upload of a human consciousness) has reprogrammed his mind to be completely content doing a very monotonous task over and over again. In his case it is shaping the perfect table leg on a lathe. He is on his 163,329th table leg and still loves what he's doing. I feel like that guy. In short, my lifestyle habits seem to have reprogrammed my mind to be perfectly content with my simple, monotonous life. And interestingly, my mind has been reprogrammed to be perfectly content with being perfectly content, if you know what I mean - i.e. without the thought in the back of my mind that used to haunt me that I should be doing something important with my time and my gifts. Don't misunderstand. I'm not a selfish person. I think most people I know would say that I'm pretty thoughtful and kind. I donate a lot to charities I believe in, deliver food to the elderly as a driver for Meals-On-Wheels, rescue worms from the sidewalk (as you and I have discussed before!), and help others through various altruistic endeavors. But I no longer feel the need to try to change the world or believe that I could if I just tried hard enough. Through my practices (since I didn't used to be this way), I seem to have stumbled on a sense of uninterrupted peace and mellow happiness with the way things are that is hard to describe and that probably wouldn't appeal to anyone not in this state, who quite naturally craves variety, excitement and progress. Such striving seems to be built into human nature, but in my experience turns out to be very malleable. I'm not at all convinced my 20 year-old self would see the appeal of the lifestyle I now live. I'm on the other side of a chasm you and I discussed last time we had this conversation in 2016, and it seems like this side of the chasm only looks attractive when you are over here. Who knows what the future may hold. I may eventually grow bored of my lifestyle, and the peace it brings me or my health may crash as a result of one or more of my extreme practices. I hope not, but as I've said on numerous occasions, if at some point things do turn south and I can't be a shining example, at least I will have served as a cautionary tale about what it means to make healthy, sustainable lifestyle choices. That's part of the reason I document my choices and the results here - so that others can learn from my experience. Plus I think my physical and mental resiliency (not to mention my good luck materially and socially speaking) puts me in a good position to ride out what I consider to be the now seemingly inevitable troubled (yet exciting) times for humanity in the years and decades ahead. I readily admit that some people (including my wife, bless her heart for sticking with me despite my idiosyncrasies) will think my way of life is a bit nuts. But at the end of the day, I consider it both a personal privilege and somewhat of an obligation to exercise my unusual degree of self-discipline in the pursuit of a life less ordinary, rather than a lifeless ordinary - to go to extremes in what I hope is a positive direction to see and document the results. Sorry for the philosophical rambling. I hope it doesn't come across as pompous. You triggered me with "this sounds like an experiment...". 🙂 --Dean
  20. KHashmi316

    Vaccine risks, injury and related topics

    Did a DuckDuckGo search on "VARES". Found this (link below) in addition to the US govt official site: https://vaersanalysis.info/2022/06/26/vaers-summary-for-covid-19-vaccines-through-6-17-2022/ Did a GOOGLE search for 'VARES" and various keywords. Came up with no "analysis" links or counter-narrative web site.
  21. Sthira

    Dean's Diet & Exercise Regime, Tips, and Motivation

    This sounds like an experiment, and it's working for you. It would be great if you could determine if living with habits like these you're doing something helpful regarding aging. Can you use any of today's little measures to make determinations? If you could sit around the bonfire with the young, enthusiastic version of Dean at 20, what would you tell him about what's worked and what hasn't (in terms of slowing aging, CR and LS)?
  22. pwonline

    Dean's Diet & Exercise Regime, Tips, and Motivation

    Dean I only recently found out how you can search peoples post and not just comments and skimmed the early posts, this was about a week ago. I had no idea you wrote so much and had so much passion. I stopped reading because I couldn't keep up. I just read half way through page one of the survey thread. You and Michael (infact everyone here) are just smarter than me and write really well thought out complicated responses, it's like I'm learning maths addition and you guys are professors in university's! also I don't understand why Michael always seems to refuse to give a straight forward answer, he's very passive aggressive and to me seems to love showing how eloquent he can write and bombard you with lots of words but he could have easily just give a simpler response. He seems like a bitter person, this CR thing didn't pan out how he thought and as the leader he's very defensive every time you talk to him, it also seems like he spends a whole day researching the perfect answer to reply with paragraphs and paragraphs of big words. I really don't understand why he can't give a straight answer and get involved, it seems like we have to beg him to give us a reply. Anyway Dean, you've convinced me enough already, I don't need to read anything more, I've already spent the last 7 months trying to extend my life past 90 to a 100. I've lost hair and lost my cognitive abilities and ability to think. Now eating just above maintenance I feel like me again! my weight is slowly going up, my strength is going up. I'm actually starting to think again and seeing so many insights in my mind (like I once did). I realise deep down I was afraid, afraid of getting (and more importantly showing) old, after I lost some of my hair my armour has been broken and it was this that has made me realise it's okay, I don't need to care what others think of me. You also reminded me that you can't plan so far into the future, just focus on what you need to get done now and have a rough outline of next 5 years, not the next 50 years. I'm trying to abstract age from my identity. not to think of having an expiry date (death age) or a start day (when was I born, how old am I, how old do I look) but instead to attach myself to the current time. This is year 2022, what are my goals for year 2023, then what are my goals for 2024. etc get my bmi to 20 and start building muscle, get body fat to a healthy range and enjoy life. CR won't bring me happiness, heck just getting out of the poverty line would bring me more joy, why was I wasting my life optimising my health when I should be more focused on financial freedom! Dean I could hug you for convincing me that I'm harming myself and need to stop, I won't ever forget how close I was to a full blown eating disorder and most likely suffered for the rest of my short life. I can't believe how miserable I was, only now after feeling normal again I see how much pain I was in. PEACE!
  23. BrianA

    The Singularity May be Closer than It Appears

    In other news, Yann LeCun of Facebook AI has published a paper with a proposed overall design for an AGI: A Path Towards Autonomous Machine Intelligence https://openreview.net/forum?id=BZ5a1r-kVsf The paper states that some parts of the design are still left to be figured out, but it's interesting.
  24. BrianA

    The Singularity May be Closer than It Appears

    Giant's bot is kinda slow, but apparently not as slow as Google's bot where their video was sped up 10x. I also know with DeepMind's recent Gato project they had to artificially constrain the model size in order to have it be able to control a robot arm in realtime, apparently larger models have too slow inference times. I like Giant's focus on getting the cost down and safety up, by making the limbs out of cheap and light plastic, and driven by tendon-like cables rather than internal heavier motors. Seems more practical and easier to maintain long term for the inevitable army of robot repair technicians. However there have been attempts in the past to make something similar, like Rethink Robotics' Baxter: https://en.wikipedia.org/wiki/Baxter_(robot) Discontinued in 2018 due to lack of demand. Too expensive? Too hard to train or too limited?
  25. Monkeypox outbreak continuing to grow, if cases were to continue along this model curve, cases would reach 100k in August and 1 million in September.
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