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Michael R

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  1. Dean, I've just come across this thorough and masterful demolition job, following a link I've just seen today via Iporuru. Very good work; thanks!
  2. Michael R

    Olive oil? Healthy or not?!

    Meanwhile, you evidently are "satisfied" by tiny, non-randomized and sometimes non-controlled studies involving low-fat diets with no hard outcomes and often confounded by things like smoking (Ornish, Esselstyn (sp) etc). It is a puzzlement.
  3. Michael R

    Olive oil? Healthy or not?!

    ... an 'objection' covered in my original post, of course ...
  4. Michael R

    Olive oil? Healthy or not?!

    A narrow metabolic study involving a single administration of , ~1.18 g/kg oil (=88.5 g of oil in a 75 kg adult person, ≈6.6 tablespoons) of a canola oil (not even refined olive oil, let alone high-phenolic fresh EVOO) can't be held up against a mountain of high-quality prospective epidemiology and two large-scale randomized controlled clinical trials — particularly when that body of evidence specifically shows the benefit of EVOO in preventing and ameliorating the course of diabetes. Please stop wasting time with this shite.
  5. Michael R

    Problems with Olive Oil

    This reasonably narrow question got spun off into a whole discussion about the healthfulness of EVOO per se, with a bunch of random half-relevant assertions and data points ... please see here on EVOO as supreme health food (my post of July 3 — I would expect the main thing Gordo originally had in mind when linking the thread) and stop making assertions on lower-grade evidence. Closer to the core question, see my post on EVOO freshness, storage, and cooking.
  6. This seems pretty strong evidence against BAT being an important driver of retardation of aging by CR, since (despite one odd one-off study) it's well-established that more severe (in some cases up to ≈55%) CR is dose-dependently more effective than less severe CR. This certainly makes sense. It's also a reminder of something I've said before and should get more care in this thread: that mere induction of genes is an inadequate indicator of fat browning. There should be data on the target proteins, and preferably on the actual phenotype of the fat and/or experimental subject. Dean, it would help if you would tare down your list to things that at least meet this criterion, and preferably tag off those shown effective in humans. That's certainly one possibility, although there are many others. And anecdotally, I'm of course extremely slim, doubt I have more than a tiny shred of BAT on my skinny ass (or subscapula ;)), but when actually put to OGTT rather than surrogate markers, I have excellent glucose tolerance — and that, when there's a rationale for which I probably ought to be tested with a lower dose of glucose to be metabolically meaningful. [1] Aging Cell [28 Mar 2019, 18(3):e12948] DOI: 10.1111/acel.12948 Long-term caloric restriction ameliorates deleterious effects of aging on white and brown adipose tissue plasticity. Corrales P 1 , Vivas Y 1 , Izquierdo-Lahuerta A 1 , Horrillo D 1 , Seoane-Collazo P 2 , Velasco I 1 , Torres L 1 , Lopez Y 1 , Martínez C 1 , López M 2 , Ros M 1 , Obregon MJ 3 , Medina-Gomez G 1 (PMID:30920127 PMCID:PMC6516146) --------- [2] Aging Cell. 2012 Dec;11(6):1074-83. doi: 10.1111/acel.12010. Epub 2012 Oct 24. Aging leads to a programmed loss of brown adipocytes in murine subcutaneous white adipose tissue. Rogers NH(1), Landa A, Park S, Smith RG. DOI: 10.1111/acel.12010 PMCID: PMC3839316 PMID: 23020201 [Indexed for MEDLINE] -------- [3] Age (Dordr). 2010 Mar;32(1):97-108. doi: 10.1007/s11357-009-9118-z. Epub 2009 Nov11. Effects of long-term calorie restriction and endurance exercise on glucose tolerance, insulin action, and adipokine production. Fontana L(1), Klein S, Holloszy JO. DOI: 10.1007/s11357-009-9118-z PMCID: PMC2829643 PMID: 19904628 [Indexed for MEDLINE]
  7. If you spend a moment looking at the thread subject and the line of discussion, you'll see that these interventions are intended to increase brown adipose tissue mass and/or activity, "for increased health and longevity" — not strength and muscle mass gain.strength and muscle mass gain. I'm aware of no evidence that testosterone injection will affect any of this. Can you point to any? Indeed, barring any other changes, effective interventions on this front might well modestly decrease strength and muscle mass, simply because of energy balance. Your post might giv epeople the impression that you're here to sell steroids; if so, you need to revise your marketing analysis 😉 .
  8. I've been meaning to get back to this for some time. I would agree to a point that "You can't make yourself live longer by forcing yourself to sleep more," if by "force" you mean an individual who (hypothetically) is perfectly well-rested with just 6 h of sleep opportunity time (actually a vanishingly small number of people) somehow willing hirself to sleep an extra hour just to make an epidemiologically-determined cutpoint. But as is I think widely recognized, most people have adopted habits that restrict their sleep to less than what is actually needed to meet their physiological needs staying up late (relative to a set wake time) to complete work or study projects, or to go out for entertainment, or to watch TV, or to keep up with the Kardashians on Instagram, or to address the unending problem that someone on the internet is wrong. Very few people are actually getting recommended amounts of sleep (meaning, actually, sleep-opportunity time, not PSG-measured sleep), as study after study documents, and multiple studies show that when taken away from other stimuli and from clocks — or even just blue light from devices — they sleep more and better than they habitually allow themselves to. Studies also show that people are very poor judges of whether they're getting enough sleep, or how sleep-deprived they are. In PMID 12683469, "48 healthy adults (ages 21-38)" were randomized to " 8 h, 6 h or 4 h [of sleep] per day for 14 days, or to 0 h for 3 days". "Each study also involved 3 baseline (pre-deprivation) days and 3 recovery days." "Chronic restriction of sleep periods to 4 h or 6 h per night over 14 consecutive days resulted in significant cumulative, dose-dependent deficits in cognitive performance on all tasks" — that is, the longer you suffered these very mild sleep deprivations, and the shorter your sleep, the worse your cognitive performance got: Despite the fact that these deficits (PVT, DSST, SAST) got worse and worse over time and with lower and lower amounts of sleep, "Sleepiness ratings suggest that subjects were largely unaware of these increasing cognitive deficits": the subjects' self-reported sleepiness ratings flattened after the first 3-4 days (SSS in the Figure above), "and did not significantly differentiate the 6 h and 4 h conditions." "[C]hronic restriction of sleep to 6 h or less per night produced cognitive performance deficits equivalent to up to 2 nights of total sleep deprivation, [so] it appears that even relatively moderate sleep restriction can seriously impair waking neurobehavioral functions in healthy adults." The disconnect between self-reported sleepiness and objective deficits "may explain why the impact of chronic sleep restriction on waking cognitive functions is often assumed to be benign." Here are a couple of trials of "forcing" people to sleep more, by simply making them go to bed earlier than they normally do and not waking them up until they had achieved the target sleep time: In PMID 21731144, In PMID: 31166059, the authors identified "Seven studies that aimed to increase sleep duration in adults by any sleep extension intervention and described at least one cardiometabolic risk factor ... These studies had a combined sample size of 138 participants who were either healthy (n = 14), healthy short‐sleeping (n = 92), overweight short‐sleeping (n = 10), or pre‐ or hypertensive short‐sleeping (n = 22) individuals. The durations of the sleep extension interventions ranged from 3 days to 6 weeks, and all successfully increased total sleep time by between 21 and 177 min. Sleep extension was associated with improved direct and indirect measures of insulin sensitivity, decreased leptin and peptide tyrosine‐tyrosine, and reductions in overall appetite, desire for sweet and salty foods, intake of daily free sugar, and percentage of daily caloric intake from protein." It appears that there are benefits to sleep extension in children, too. So, yes: most people can "force" themselves to get more sleep, by forcing themselves to go to bed early enough to get adequate sleep — a hard thing, with all the opportunities or entertainment and procrastination presented by our modern world. The act of going to bed is more likely to lead to more and better sleep when enabled by good sleep hygiene (compare the CDC , the American Academy of Sleep Medicine, and the National Sleep Foundation) and some more high-tech tools, like good blue-blocking glasses — and for those that need it, cognitive-behavioral therapy for insomnia (CBT-I). And the evidence is that even in the very short term, "forcing" yourself to get more sleep is good for your performance and health.
  9. Michael R

    Inspiratory Muscle Strength Training

    What makes you believe that this device "was developed with the help of the foremost reasearcher in this area"? The product info in the listing is minimal, and the reviews look fake, which doesn't inspire (ha ha — "inspire," get it?) confidence.
  10. Michael R

    Romaine Lettuce vs. Cabbage Slaw

    Your best resource is good nutrition software, most especially CRON-O-meter, which you should really be using for your entire diet in addition to helping you choose amongst foods. Its "Oracle" function is designed to help with the latter. I'd agree with Thomas that when eating cabbage, there may be an advantage to going red or the anthocyanidins, tho' it's slightly higher in Calories so you can't just switch one-to-one.
  11. Sirtuin, you're short on Ca and protein, and evidently not vegan since you eat meat; is the mind-numbingly obvious solution not milk or its fermented products?
  12. Michael R

    Dean's Current Diet

    I don't think anyone ever suggested that dilute vinegar or peroxide was any good for either microbes or pesticides: I use these less than I used to, but I use them at full off-the-shelf potency, with a misting spray bottle or (rarely) by swishing during immersion. (I don't do this with things like berries, however, as it's hard to get the taste out and they sometimes exacerbate damage to the fruit).
  13. Michael R

    Hong Kong beats the blue zones

    The Blue Zones are not about life expectancy (average lifespan calculated from birth), but about cohort incidence of "exceptional longevity" — in the best cases, centenarians, or at least what is currently "exceptional longevity" (age >85 in most studies).
  14. Michael R

    Exercise optimization

    Good God, McCoy! You're a beast!
  15. This is from the "Discussion" from a recent Meta‐Analysis of Self‐Reported Sleep Duration and Quality and Cardiovascular Disease and Mortality (PMID 30371228): The meta-analysis itself finds: ... but long self-reported sleep duration may reflect COPD, sleep disturbed by stress, noise, and light, etc.
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