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keithsct

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  1. [Admin Note: This post was moved from this thread, since this is the more appropriate home for it. - Dean] Thanks for your response above, Dean. I have to say that I'm still not willing to dump the calorie restriction portion of CRON, despite your answer. The excellent metrics from medical tests in humans on CR will, I believe, lead to a healthier life. If I don't have to suffer at the end of life, then I think it's the right choice for me. One more question to anyone who knows the answer. Deficiency of B12 or folate creates high homo-cysteine levels and this has been suggested to cause heart problems in many of the vegans and some vegetarians in the EPIC study. So why isn't homo-cysteine a test that is regularly done? This link says that 47 million americans are B12 deficient. Is there some reason that the test for it is inaccurate, or highly variable? I note that Private MD tests do include one for $63, so it's not awfully expensive.
  2. Dean, It seems like your position on this is that a well balanced lifestyle without CR, such as exemplified by by the SDA group, is the optimal for life extension. My question is do you think that it's also the best for disease avoidance? Are the SDA disease rates for heart disease, cancer, alzheimers and diabetes comparable to the to the rates shown by CR studies in both people and the recent monkey studies. If I recall correctly, the monkey studies clearly showed that disease was less common in the CR group, even though it didn't translate into extra longevity compared to the control group. I wouldn't trade more food for a sicker life myself. CR hasn't been shown in the monkey studies to shorten life after all. Thoughts?
  3. keithsct

    Discover Magazine Negative Blurb on CR

    For a naming standpoint, I'd like to focus on rational evidence-based analyzed diet and optimized nutrition. READON I think there's no requirement to include caloric reduction in the name -- it's included in the ON because energy intake must be optimized for the individual.
  4. keithsct

    Telomeres, Diet & Longevity

    I've always agreed with the argument that short lived species don't die because of telomere shortening to be compelling. Rather they die because of garbage accumulation and damage from ROS cascade if I understand the theories on membrane fatty acid composition properly. Studies on old human tissues have shown that when exposed to a young niche, the old stem cells will divide and differentiate. So the limiting factor is something other than telomere shortening. Perhaps in the future when other aging mechanism problems have been addressed, telomere enhancement may become the limiting factor.
  5. keithsct

    Calorie Tracking Strategy (Survey Results)

    I just wanted to add one other thought to this rather comprehensive thread. I find that I feel less healthy when I stray from my CR diet for a few weeks. That shows up in my daily life when I run to catch the bus or walk up a steep hill. Going back onto my diet where I mostly eat the same foods each day brings me back to what I consider to be "peak" performance for me. Perhaps others may experience this in other ways such as allergies returning, differences in skin texture, digestive system performance, cognitive performance or just general aches and pains. Whatever your metric for measuring your peak self, it generally seems to improve with CRON adherence. This provides a negative feedback loop if one is sensitive enough to feel it and mindful enough to react to it.
  6. keithsct

    macro nutrient ratios

    I follow mostly 15% Protein, 35% Fats and 50% carbs. Once I balanced out my fatty acid intake (5:1 ratio or less) and fat consumption, my cholesterol numbers went from bad to good. My saturated fats are around 10 g per day and cholesterol intake is < 200 mg. I eat mostly vegan. I brought my HDL from 27 up to 58 or so and I'm quite happy with that.
  7. keithsct

    Looking for CR buddies

    Hey Felix Tam, Glad to hear that you're getting interested in CR again. I've found a big improvement in my life from implementing a CRON diet. For me one of the biggest benefits is that I no longer worry so much about heart disease, cancer or diabetes. I have confidence that I've pretty much minimized the risks. Exercise is now a pleasure and recovery time is very much improved. I hope you can have the same or better. Cheers and Happy Holidays.
  8. keithsct

    Ketotic CR Diet - anyone doing this?

    Try this: http://arc.crsociety.org/index.php It's the old CR Society email lists. They are active with daily posts. Some CR followers are slow to move over to the newer formats. We figure that eventually everyone will be on this forum instead. There may be 10,000 world wide CR followers, but they don't all post here. Really there's only about a couple of hundred who post and 2 dozen that post anything regularly. That being said, the email list archives do contain some great threads on how to be healthy with a CRON diet and all the little aspects that go along with it. Another favorite site for me is http://www.longecity.org/forum/forum/237-calorie-restriction/ I find there's a bit less science and more opinion in the postings there sometimes.
  9. keithsct

    Niacin versus Protein

    Hi Gigi, So far I haven't seen any sources that say that smaller folks need fewer nutrients, so you're probably out of luck there and should be trying to follow the USDA RDI. I often include a few grams of peanuts to get extra niacin in my own diet. 12 g of peanuts will give 10% of daily niacin at a cost of 70 calories according to cronometer.com. I understand your situation since my wife is 5'0" and 90 lbs. It's tough to fit all that nutrition in to 1100 - 1300 calories. If you simply don't have the room for it calorie-wise, then take a supplement. Remember that the .8 g of protein is a low end guideline. You may need more protein if you are older, or if you do lots of exercise. Best of fortune with your CR. KS
  10. keithsct

    How to start CR with Bulimic history

    Hi Cindy, I'm not Paul, but I will reply to some of your points. I follow a vegan CRON diet (5 years now), so I can give you an idea of how I got started and moved towards my current diet. First of all, you're currently at a healthy weight and BMI of 21. At your height you would not want to be any less than about 110 lbs which would be the lower end of normal on the BMI of 18.5. Stop thinking of your food as guilt and instead think of it as fuel for your body. Just like you put gas in your car and replace it when it's gone, you do the same with calories/food energy for your body. I like to put a range on my weight and have a max weight where I will start to cut the less nutrient dense items out of my diet, and also have a minimum weight where I increase the amounts of calorie dense foods to keep in the healthy weight range. Cronometer doesn't use any magic -- it relies on formulae derived from population averages. You're real energy needs are determined by your metabolism, exercise level, body weight, physical/sedentary work ...etc and will need to be determined by trial and error. Your starting point should be determined by recording your diet in cronometer without any changes for a week or two or until you feel that you have a good idea of what you're currently eating. Only after that start to modify your diet. Start by getting a range of medical tests so that you know where you started and can compare with later tests. It's really motivating to see how cholestrol or blood pressure or other parameters change for the better, so don't skip the tests. A standard panel of blood tests, cholesterol and vitamin-D is usually sufficient. Step 1: Keep your calorie level constant Step 2: Improve the nutrient density of your diet by replacing less nutrient dense foods with better choices. eg. replace bread with sweet potatoes Step 3: Work slowly replacing foods 1 or 2 at a time and giving your body a chance to adjust to the changes. Step 4: Once you feel that you've squeezed all the bad foods from your diet, next focus on balancing the vitamins and minerals you get from cronometer. Step 5: The vast majority of your nutrient needs should be coming from the food you eat, not supplements. Exception: Vegans must supplement B12 Step 6: At this point you have a diet with excellent nutrition that gives you all your vitamins and minerals you need. Next balance the fats. Step 7: Further modify your diet by reducing saturated fats to less than 10 g per day, Omega-3 fatty acids 3g per day, Omega-6 fatty acids 12-14 g per day. Monounsaturated fats can make up any other fat calories in your diet. Flaxseed, olive oil, small amounts of nuts and seeds. Step 8: Next step is to balance the protein that you consume with your requirements. 0.8 g per day of protein for each kg of body weight is the minimum. I usually aim for 10-15% of calories in protein and I choose proteins with low methionine content like lentils and beans. Step 9: Now you have a diet with good balance, just a bit too high in calories. Start to cut calories by 50 - 100 calories per month until your weight starts to drop. Don't compensate for exercise by consuming more calories. If you have a bad day and overconsume, just get back to the plan the next day. Follow your max/min weights as I noted above. Step 10: Enjoy the benefits of CR. Fantastic cardio health, less worry about strokes and cancer, disappearing pre-diabetes symptoms, more stable energy, fewer aches and pains, better recovery from exercise and more. Monitor your progress with medical tests every 6 months or yearly. Compare with your prior tests. I'm sure Paul will weigh in with more about CR & happiness at some point.
  11. http://news.yahoo.com/katie-couric-aging-mice-harvard-researcher-david-sinclair-035336385.html
  12. keithsct

    Newcomer -- How low should I go?

    Hi Rosebette, The amount of calorie restriction is very individual to each person. It can vary a lot, so you shouldn't expect anyone to give you an answer that means a whole lot. You really need to experiment with your calorie consumption rates over time and find what works for you. As little as 10% restriction over a diet that would keep you at a lean weight would often result in some beneficial CR results. Nobody really does much more than 30 - 35% over the long term since that is very difficult on a daily basis. My wife is a little shorter than you, about the same age and about 90 lbs +/- 3 lbs. When she feels she is heavier than normal, she will cut back her calories to about 850 for a couple of days only. Her usual maintenance calories are around 1000 - 1100. However as I mentioned earlier your experience could be wildly different from this. Once you drop below 1200 or so calories, it becomes progressively more difficult to meet all your nutrient targets with food alone and one must supplement in order to maintain good health. Over the years my wife has found that when she drops below 85 lbs of body weight, her motivation and energy drops considerably even when she has good nutrition. Also she will feel like she should cut back some when she hits about 95 lbs. You'll likely have to experiment and find out what high and low limits work for you. We're lucky that we don't have any issues with eating disorders or anything like that, but if one did have such issues, you should be extra vigilant. We typically look at BMI targets as a warning sign and prefer to stay at the bottom end of the BMI normal range (18.5 - 25). My wife is small boned, so can get away with a BMI of 18. I'm more medium frame, so my BMI is around 20. Both my wife and myself are in great shape according to our medical tests, so we must be doing something right. Oh, also regarding compensating calories for exercise - the science in animals shows that groups with (CR) and (CR+Exercise) live just about the same and that it was only the amount of CR that determined max lifespan. There was no compensating for exercise calories burned. So with that in mind, most people just don't compensate or perhaps very little extra calories. For example I burn 720 calories when I run for 50 minutes. I do not eat an extra 720 calories, instead maybe 50 - 100 calories more and often not even that. I find that exercise often makes me less hungry in the short term. So my net calories for the day are 1750 - 720 = 1030 which is pretty small for a 6'2" guy who just ran 6 miles. Good luck with your CR, Rosebette and keep that high nutrition going strong!!
  13. keithsct

    Keeping all the knowledge organized

    Thanks, Brian. All of that makes sense. I suppose one could also "print to PDF" for the web sites that represent discussion threads or critiques of research papers. Then link to those files in a word document. Another thing that I thought might be useful is to associate each article with a keyword list in the word document. Then I could search for the keyword and obtain all the documents on a particular subject at the same time. I wonder if it's possible to set up a web site with all these documents and allow google to search and index on the local web site? Google should already know how to use all the same keywords, and how to search thru word documents and pdf files to present a results list. Cheers, Keith
  14. keithsct

    New Guy Saying Hello

    Hi Thomas. I had a similar experience when I used to weigh 203 and am now down to 160 lbs. It took me about 6 months on a CRON diet to drop the weight and I've kept it off for about 5 years now. Here are a few points that I think helped me do it. 1) Eat tons of vegetables. They're high in nutrients and low in calories. The best way to improve your diet is to crowd out the bad foods with good ones like veggies. 2) Eat a large variety of foods, but not too much from any one food. This allows you to get a wide variety of vitamins and minerals and eliminate any deficiencies. Your body can sense any deficiency and creates a powerful hunger signal. Eliminate the deficiency = eliminate the hunger. 3) Reduce the growth hormone that you consume in your diet. Eggs, milk and other dairy products are part of the reproductive cycle of other species and contain hormones that encourage your body to grow. Since you can't grow taller now, you instead grow wider if you consume them. 4) Weigh and record every bit of food and drink so you know what you're consuming. Knowledge is power. (hint cronometer.com) 5) Drink lots of water and tea. This will flush out all the accumulated toxins that were stored over the years in your fat cells that you are now depleting of fat. You'll feel much better and be more likely to exercise. Coffee is also a choice, but tea and water are preferred. 6) Do a little exercise each day. Physical movement causes the lymph to move in your body and the waste products in there need to be recycled and/or removed. Once again eliminating toxins contained in the lymph makes you feel better and become healthier. Minimum of 20 minutes of walking. 7) Keep busy with activities that don't require eating. If you don't think about food, or are away from your refrigerator, then you won't eat until proper meal times. 8) Plan and prepare your meals ahead of time and don't deviate from the plan. During the week I make 1750 calories in Breakfast, Lunch and Dinner with two snacks of berries and a salad. Often this will be all of my calories for the day and I won't be hungry. You'll likely have a different target number of calories. 9) Go to bed early and don't consume calories near bed time. I rarely eat anything past 7:30 pm. You won't be cheating on your diet if you're in bed hopefully. Your body needs to focus on rebuilding tissues at night with the energy it has stored. If you force it to spend that energy digesting food, then your body won't be in it's best shape for the tasks that tomorrow will bring. I hope that advice will help some. Cheers and come back soon and start a real CRON diet and feel what real permanent super-health feels like.
  15. Hi Alll, There's lots of different studies that are presented and discussed on these and other forums. I find that often I remember a bit of knowledge gleaned from a study, but can't find the exact study or article that I was reading. What methods do you use to organize what you've learned in your health oriented research? I sometimes search for my old posts to find things that I've talked about, but I don't always post about everything and sometimes if you just give links, the links die after the original site dies or is reorganized. Thanks for any replies, Keith
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