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About Gordo

  • Birthday 07/22/1974

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  1. I found a great resource that I have been using to determine how long I can safely sit out in the full sun with no shirt on: https://sunburnmap.com/
  2. So that unreliable, cherry picking Dr. Greger did a new video on coffee that raises some interesting possibilities: For those of you that want to find out if you are a fast or slow metabolizer of caffeine - this is possible, but you will need an HRV monitor. Here is a protocol you could use: https://digitalcommons.wku.edu/ijesab/vol8/iss2/56/ (Note that you can do other interesting things with HRV monitors to tweak your health if you missed prior discussion on that subject). You will want to use the free app "Elite HRV" coupled with one of the bluetooth HRV monitors they recommend, all the details were described previously here:
  3. That's surprising since I've never even heard of it and don't know of anyone who has ever had it. I think "heart disease", you know, the #1 killer globally and in the U.S. has it beat by just a little 😉
  4. Thanks for the reminder that I ran out of buckwheat and need to go get more 😉
  5. In Defense of Whole Grains Andrew MerleFollow Jan 6 There are several popular diets these days that prohibit eating any grains. In particular, The Paleo Diet, The Ketogenic Diet, and Whole30 Diet are three of the hottest diets right now, and none of them allow for any grains. It is true that cutting out grains will help with weight loss in the short term, but eliminating whole grains is detrimental to long-term health. The evidence clearly shows that whole grains promote health and should be a part of any effective eating plan. Specifically, eating just 2–3 portions of whole grains per day has been shown to reduce the risk of getting a heart attack or prematurely dying of heart disease by 30%, and lower the risk of all forms of cardiovascular disease (heart attack, stroke, or the need for a procedure to bypass or open a clogged artery) by 21%. Those numbers mean that eating enough whole grains daily is as powerful as high blood pressure medications in alleviating hypertension. Considering 75 million American adults have high blood pressure — one in every three American adults — we would be smart to consume more whole grains, not less. But whole grains do much more than just lower blood pressure. Eating at least 70 grams of whole grains daily has been shown to lower the risk of total mortality by 22% and reduce the risk of cancer mortality by 20%. Whole grain consumption has also been shown to lower cholesterol and protect against inflammation in the body. It should come as no surprise that people are encouraged to load up on whole grains on the Mediterranean Diet, which was just named the #1 healthiest diet by a panel of the nation’s foremost nutrition experts. Whole grains also play a key role in centenarians’ diets in every Blue Zones region in the world. That means the longest-lived people in the world eat whole grains daily. Grains in general get a bad rap because of all the processed refined grains that exist in our food system today. Refined grains (like white bread and white rice) are stripped of valuable nutrients in the refining process, including the removal of the germ and bran. That is a problem because bran is filled with fiber and other nutrients that help regulate blood sugar, prevent blood clots, and lower cholesterol. And the germ is packed with healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. Once the bran and germ are removed, the only part of the grain that is left is the soft, chewy, easy-to-digest endosperm. That’s why white flour is fluffy and tastes so good, but it is missing most of the nutrition (and food manufacturers add lots of other junk to refined grains these days). Whole grains offer a “complete package” of health benefits, but all three parts of the whole grain — the bran, germ, and endosperm — need to be intact to reap those benefits. Whereas refined grains are associated with a range of negative health outcomes, from obesity to diabetes to heart disease. It is therefore critical to select and eat actual whole grains, instead of the processed and refined stuff. By now, hopefully you are convinced of the importance of whole grains, but it can still be confusing to buy truly nutritious whole grain products. That is because words like multigrain, whole grain, and whole wheat show up on nearly every package of food these days, and it is very misleading. To help simplify the process, your best bet is to choose an unprocessed whole grain in its natural form (which means just one ingredient). Popular, easy-to-find unprocessed whole grains include brown rice, barley, corn, quinoa, oats, rye, wheat berries, and wild rice. If you do opt for whole grain bread or pasta with more than one ingredient, you need to look on the back of the label and perform some basic math to ensure you are really getting whole grains without the unhealthy additives. Specifically, look at the label and make sure the serving size ratio of carbs to fiber is equal to or less than 5-to-1 (for example, if you divided 15 grams of carbs by 3 grams of fiber like in the Ezekiel 4:9 sprouted whole grain bread, that would equal 5 and would pass the test). Following the 5-to-1 rule is the way to buy healthy whole grain products, according to Dr. Michael Greger, author of the groundbreaking book How Not To Die. Whole grains should make up roughly 1/4 of your overall diet, according to the Harvard Healthy Eating Plate, the official dietary advice from Harvard doctors and medical professors (fruits and vegetables should account for at least half your plate, and the remaining 1/4 should be healthy protein). In general, you want to aim for at least three servings of whole grains per day (one serving is equal to half cup of cooked brown rice, one slice of whole grain bread, or a cup of whole grain cereal). I typically eat two slices of whole grain toast in the morning (topped with olive oil or peanut butter) to cover off on two of the servings, and then I try to add in some brown rice, quinoa, corn, or whole grain pasta for lunch or dinner. Oatmeal is another easy option to start your day with whole grains. And popcorn (unflavored and without added salt) is an incredibly simple whole grain snack. It doesn’t matter which whole grains you eat, as long as you eat enough of them overall. Select the whole grains you like best. Don’t be confused by trendy diets that eliminate all grains. You might lose some weight in the short term, but it’s not worth sacrificing your long-term health. A variety of whole grains should be included in any healthy eating plan. True whole grains are nutrient-dense and protective against many of our most dreaded diseases. Processed refined grains should be avoided, but you should be eating whole grains every day for optimum health.
  6. Gordo

    The mousetrap

    Format: Abstract Send to Nutr J. 2013 Mar 5;12:29. doi: 10.1186/1475-2891-12-29. Effect of fruit restriction on glycemic control in patients with type 2 diabetes--a randomized trial. Christensen AS1, Viggers L, Hasselström K, Gregersen S. Author information Abstract BACKGROUND: Medical nutrition therapy is recognized as an important treatment option in type 2 diabetes. Most guidelines recommend eating a diet with a high intake of fiber-rich food including fruit. This is based on the many positive effects of fruit on human health. However some health professionals have concerns that fruit intake has a negative impact on glycemic control and therefore recommend restricting the fruit intake. We found no studies addressing this important clinical question. The objective was to investigate whether an advice to reduce the intake of fruit to patients with type 2 diabetes affects HbA1c, bodyweight, waist circumference and fruit intake. METHODS: This was an open randomized controlled trial with two parallel groups. The primary outcome was a change in HbA1c during 12 weeks of intervention. Participants were randomized to one of two interventions; medical nutrition therapy + advice to consume at least two pieces of fruit a day (high-fruit) or medical nutrition therapy + advice to consume no more than two pieces of fruit a day (low-fruit). All participants had two consultations with a registered dietitian. Fruit intake was self-reported using 3-day fruit records and dietary recalls. All assessments were made by the "intention to treat" principle. RESULTS: The study population consisted of 63 men and women with newly diagnosed type 2 diabetes. All patients completed the trial. The high-fruit group increased fruit intake with 125 grams (CI 95%; 78 to 172) and the low-fruit group reduced intake with 51 grams (CI 95%; -18 to -83). HbA1c decreased in both groups with no difference between the groups (diff.: 0.19%, CI 95%; -0.23 to 0.62). Both groups reduced body weight and waist circumference, however there was no difference between the groups. CONCLUSIONS: A recommendation to reduce fruit intake as part of standard medical nutrition therapy in overweight patients with newly diagnosed type 2 diabetes resulted in eating less fruit. It had however no effect on HbA1c, weight loss or waist circumference. We recommend that the intake of fruit should not be restricted in patients with type 2 diabetes. TRIAL REGISTRATION: http://www.clinicaltrials.gov; Identifier: NCT01010594. PMID: 23497350 PMCID: PMC3599615 DOI: 10.1186/1475-2891-12-29
  7. Gordo

    Al's new DXA body scan

    I'm interested in getting some, would you say yours are like these: https://amzn.to/2O83C1K
  8. Noteworthy finding for those that avoid whole grains: "Higher intakes of whole grains were associated with a 13-33% reduction in non-communicable disease (NCD) risk - translating into 26 fewer deaths per 1,000 people from all-cause mortality and seven fewer cases of coronary heart disease per 1,000 people."
  9. Gordo

    The mousetrap

    Can You Eat Too Much Fruit? Written By Michael Greger M.D. FACLM on February 23rd, 2017 In my video If Fructose Is Bad, What About Fruit?, I explored how adding berries to our meals can actually blunt the detrimental effects of high glycemic foods, but how many berries? The purpose of one study out of Finland was to determine the minimum level of blueberry consumption at which a consumer may realistically expect to receive antioxidant benefits after eating blueberries with a sugary breakfast cereal. If we eat a bowl of corn flakes with no berries, within two hours, so many free radicals are created that it puts us into oxidative debt. The antioxidant power of our bloodstream drops below where we started from before breakfast, as the antioxidants in our bodies get used up dealing with such a crappy breakfast. As you can see in How Much Fruit Is Too Much? video, a quarter cup of blueberries didn’t seem to help much, but a half cup of blueberries did. What about fruit for diabetics? Most guidelines recommend eating a diet with a high intake of fiber-rich food, including fruit, because they’re so healthy—antioxidants, anti-inflammatory, improving artery function, and reducing cancer risk. However, some health professionals have concerns about the sugar content of fruit and therefore recommend restricting the fruit intake. So let’s put it to the test! In a study from Denmark, diabetics were randomized into two groups: one told to eat at least two pieces of fruit a day, and the other told at most, two fruits a day. The reduce fruit group indeed reduce their fruit consumption, but it had no effect on the control of their diabetes or weight, and so, the researchers concluded, the intake of fruit should not be restricted in patients with type 2 diabetes. An emerging literature has shown that low-dose fructose may actually benefit blood sugar control. Having a piece of fruit with each meal would be expected to lower, not raise the blood sugar response. The threshold for toxicity of fructose may be around 50 grams. The problem is that’s the current average adult fructose consumption. So, the levels of half of all adults are likely above the threshold for fructose toxicity, and adolescents currently average 75. Is that limit for added sugars or for all fructose? If we don’t want more than 50 and there’s about ten in a piece of fruit, should we not eat more than five fruit a day? Quoting from the Harvard Health Letter, “the nutritional problems of fructose and sugar come when they are added to foods. Fruit, on the other hand, is beneficial in almost any amount.” What do they mean almost? Can we eat ten fruit a day? How about twenty fruit a day? It’s actually been put to the test. Seventeen people were made to eat 20 servings a day of fruit. Despite the extraordinarily high fructose content of this diet, presumably about 200 g/d—eight cans of soda worth, the investigators reported no adverse effects (and possible benefit actually) for body weight, blood pressure, and insulin and lipid levels after three to six months. More recently, Jenkins and colleagues put people on about a 20 servings of fruit a day diet for a few weeks and found no adverse effects on weight or blood pressure or triglycerides, and an astounding 38 point drop in LDL cholesterol. There was one side effect, though. Given the 44 servings of vegetables they had on top of all that fruit, they recorded the largest bowel movements apparently ever documented in a dietary intervention. Cutting down on sugary foods may be easier said than done (see Are Sugary Foods Addictive?) but it’s worth it. For more on the dangers of high levels of fructose in added sugars, see How Much Added Sugar Is Too Much?. What’s that about being in oxidative debt? See my three part series on how to pull yourself out of the red: Minimum “Recommended Daily Allowance” of Antioxidants How to Reach the Antioxidant “RDA” Antioxidant Rich Foods with Every Meal Ironically, fat may be more of a problem when it comes to diabetes than sugar, see: What Causes Insulin Resistance? The Spillover Effect Links Obesity to Diabetes Lipotoxicity: How Saturated Fat Raises Blood Sugar Diabetes is a Disease of Fat Toxicity In health, Michael Greger, M.D.
  10. Gordo

    Al's new DXA body scan

    I had not heard the term "nordic walking" before, interesting: https://en.wikipedia.org/wiki/Nordic_walking
  11. I have never had my IGF-1 tested, but would like to do so. Anyway, I stumbled upon this commentary today from Dr. Joel Fuhrman where he says for LONGEVITY the ideal IGF-1 is between 100-150 ng/ml, not the >200 most American's have, and below 80 is bad: He also talks about changing protein requirements as we age, <80 you probably only need 0.8g/kg (40-50g protein/day for most people), over 80 you may need up to 50% more protein (about 70g for a 150lb person). He eats animal products a few times a year:
  12. Interestingly enough, this showed up in my news feed today: https://www.cbsnews.com/news/ketamine-for-depression-approved-by-fda-today-2019-03-05/ Apparently the FDA is in an approving mood for Ketamine (this one in particular seems almost ridiculous, they have only weak clinical data to support the approval, and everything has to be done at the doc's office only, not allowed to take it home, haha).
  13. 120C = 248F, wow that's hot, wouldn't that kill people?
  14. Interesting article, Ketamine has other medicinal uses as well. But its also quite addictive from what I've read, and many people have died after taking it from stupid things like drowning, going outside in the cold and freezing to death, falling, walking into traffic - but I guess that could happen with any sleep meds, it seems popular sleeping pills like Ambien might actually be even worse in that regard: https://www.usnews.com/news/articles/2012/02/27/study-popular-sleeping-pill-ambien-linked-to-increased-death-rate
  15. Well I didn't get the flu, but ironically I did get Norovirus (which was mentioned by Saul in this thread - WHERE is THAT vaccine??) It was brutal, at least its mostly gone after 24 hours but man does that one crush your soul like no other virus. In between bouts of seemingly all fluids leaping out of my body from both ends at once, I actually passed out, woke up some unknown amount of time later on the bathroom floor feeling like my teeth had been kicked in (this is the first time that I've seriously considered my blood pressure might be too low). Anyway, the ordeal made me think of this thread ;).