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About brendanhill

  • Birthday 02/01/1985

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  1. Near the end of Sinclair's book "Lifespan" he reveals his own supplementation regime for longevity based on his own work.... he is very careful to not state it is not medical advice, he doesn't advocate others do this, etc etc but he does share what he does for reference. (It's hard not to interpret that as a "celebrity endorsement" though...) His supplementation regime at the time of sharing info was... 1g NMN each morning 0.5g Resveratrol each morning 1g Metformin each night with some caveats about exercise days etc. https://podcastnotes.org/podcast-notes-summaries/david-sinclairs-supplement-regimen-nmn-resveratrol-metformin-vitamin-d-vitamin-k-and-the-science-of-longevity/ He also does some mild caloric restriction by skipping meals and avoiding sugary foods etc. Does anyone here have experience using those supplements? Pros & cons? Any opinions on their scientific status?
  2. mccoy thanks for all the detailed feedback. I'm interested to know why some think checking ratios is micromanagement. If there are medical reasons why the ratios matter then isn't it worth considering? For example my Zinc:Copper ratio was well outside the recommended range early on and I adjusted by including fresh oysters once a week which will likely correct this alleged imbalance. In the case of Zinc:Copper my reading is that the need to attain this ratio is disputed and there is some evidence that just attaining the targets is good enough - so many that specific one is less important.
  3. Can you comment on my cronometer results from the last fortnight and any tweaks I should make? I am 35 male... 186cm... 88kg... BMI 25.7, with the aim of losing weight (eventually get BMI < 20) and living longer and healthier. My recommended calories are are about 2400 by conventional measures and I have been aiming for <2000 recently. Over the last 10 years I have been vegetarian for while, then vegan (not especially healthy though), but this year I incorporated bivalves (mussels/scallops/oysters) and more recently fish into my diet to diversify my food sources and get essential nutrients from food in preference to supplements. So I am "pesca-vegan"... which is not actually really a real thing in reality..... but still manages to outrage the True(c) vegan community....... with whom I still share the same ethical motivation towards animals. For the last fortnight I have logged my intake religiously on cronometer, apart from from zero calorie liquids - water, tea and black coffee. The results are mostly good but there are a few imbalances I would like feedback on. There were many categories I overshot the target quite significantly: - Overshot "net carbs" by 54% - Overshot fat by 20% - Overshot Vitamins and Minerals almost across the board by 20-1000% Does this overshooting imply a) any problems (no red zones from cronometer...); \ or b) that I could usefully reduce my daily calorie intake even further through portion size, without nutritional deficiency? After all the bad press about "carbs" is 54% a bad overshoot, if it's from good sources? Vitamin D & Calcium I failed to meet the target (this is average over 2 weeks so not a daily blip!), causing many "Nutritent scores" to be <100%. Vitamin D I have supplemented and increased sunlight exposure, but Calcium I have not. I have struggled to find a stronger source of calcium within this diet. I have already been eating sardines (but turns out they have fairly low RDA% and I don't want to eat every day...), loads of leafy greens, but it turns out my biggest source is blackstrap molasses (about 1 tbsp each morning - 13% of total calcium) followed by enriched rice milk (9% of total calcium), which don't seem like very natural sources to rely on. Does this suggest I should start supplementing Calcium too or is their some magic food within the "pesca-vegan" diet I should investigate? My ratios are good apart from Zinc:Copper. my plan is to eat fresh oysters once per week to try and correct this since they are absurdly high in zinc. Does anyone else have this ratio problem and how have you addressed it? I am disturbingly low on "Lycopene" hitting 3% on average (under Antioxidants). I don't much about this and a quick search suggests it is not essential, but has various positive health effects... but I can't find any great ways of approaching 100% other than eating colossal amounts of of cooked tomatoes and pasta source... which seems like the tail wagging the dog. Should I bother trying to meet this target? Thanks for all your feedback. -Brendan
  4. brendanhill

    Debugging my Vitamin A excess? Does it matter?

    Ron Put that is an impressive over-shoot of Vitamin A!
  5. brendanhill

    Debugging my Vitamin A excess? Does it matter?

    Thanks for the reassurance. I'm surprised at the amount of advice out there that 10000IU+ can be bad without drawing these distinctions... e.g.: https://www.health.harvard.edu/newsletter_article/vitamin-a-and-your-bones#:~:text=Levels of up to 10%2C000,the risk of fetal damage. "Levels of up to 10,000 IU (3,000 mcg) have been considered safe. Beyond that, though, vitamin A can build up to cause liver damage and brain swelling; pregnant women who ingest too much run the risk of fetal damage" https://www.everydayhealth.com/drugs/vitamin-a "Consuming large amounts of vitamin A poses a health risk. For instance, studies indicate that abnormally high levels of vitamin A in the blood suppress bone rebuilding, increase bone loss, and increase one's risk for osteoporosis. Symptoms of sudden vitamin A overdose include increased pressure in the space between the skull and the brain, nausea, stomach pain, vomiting, and skin peeling." "The Tolerable Upper Intake Level (UL) of vitamin A for men and women over 18 years old is 3,000 micrograms (mcg) or 10,000 IU a day." "Vitamin A can be toxic in high doses." Similarly I'm surprised that cronometer.com has default 10000IU which comes up as red alarm if you go over. Anyway I can remove the upper limit in settings so it doesn't scare me every day 😛
  6. Hello. I am 35 male with BMI of 25.7. Today I logged my meals on cronometer.com: - Breakfast: porridge/berries/nuts/seeds/BSmolasses - Lunch: green salad with tofu, sprouts, dressing - Dinner: bulgar wheat, white beans, some veggies and seeds - Snacks: fruit Calories ~85% of, most targets hit and I am supplementing B12 and vitamin D. (Plus I eat fish 2-3 times a week... which I did not today.) I discovered to my horror (GASP) that I was at ~1300% the RDI for Vitamin A with a whopping ~38000IU - well past the maximum recommended 10000IU per day. I have ruled out data entry errors and instead discovered that: ~80g of sweet potato is enough to reach the max 10009IU... ~45g of carrots is enough to get about 75% of max.... ...glus chicory greens, pumpkin and spinach combined more than the max. Thing is that these all seem like extremely modest serving sizes and I had no idea that combined that would push me to almost 4x the maximum recommended limit.... let alone 13x the recommended amount...! I find this disconcerting because I though of spinach, chicory greens (leafy greens in general), carrot and sweet potato as stable foods which you couldn't really overdose on. I read only about excess Vitamin A generally being caused by high supplementation and leading to build up in liver and other unwanted effects so I am mildly disconcerted. Does 38000IU of Vitamin A on a typical day really matter? Do I really need to consciously avoid combining these high-Vitamin A foods on a given day? (Does anyone ever really eat less than 80g of sweet potato in one sitting? Isn't sweet potato a stable food for some?) All of the above could be said of Vitamin K as well for which I was 600% of RDI and over 2x the maximum recommended 250µg - mostly from chicory greens and spinach. Again I have always thought of leafy greens were "have as much as you want" type foods....! Is that not true? Attached is my daily breakdown FYI, all feedback is welcome although I'm mostly concerned about A and K. Thanks for any advice. cronometer20200804.pdf
  7. For a while now I have reduced my intake of grains like bread, pasta, rice etc. It seems preferable to substitute something else with superior nutritional-to-calorie ratio, eg. for me, a good pasta sauce with a base of steamed leafy greens is equally enjoyable to a base of actual pasta. Similarly for sandwiches, or curries with a base of rice etc. What nutritional role do you see for various grains, if any?
  8. brendanhill

    Heard of Longecity?

    I was recently introduced to a movement called Longecity: www.longecity.org It seem to promote similiar goals to the CR society but with more of a technological, futuristic slant, advocating research into interventions to reverse ageing and potentially live forever. Have you heard of this group before or become familiar with their materials? Brendan
  9. brendanhill

    Is a bone density test worth the $$?

    Thanks for the feedback Dean. In which circumstances would you increase, lower or eliminate your calcium supplementation? Also, in general, how much $ per year do you spend out of pocket to measure your biomarkers? (which seem pretty extensive from your blood tests spreadsheet) Brendan
  10. brendanhill

    Is a bone density test worth the $$?

    Having crunched the numbers on my ovo-vegetarian calcium sources recently, I roughly estimate I have been getting < ~60% RDI, and I have been doing minimal weight bearing exercise. I read material (eg. https://www.crsociety.org/topic/11299-calcium-bone-health-fracture-risk) that calcium supplementation does not have a significant effect on bone health. Furthermore I am hesitant to supplement anything long term which I can't measure ("can't manage what you can't measure!!!1!"), and a yearly bone density test would leave me out of pocket ~$250 AUD p/a. That's affordable for me, but potentially a waste of money if the test does not inform my decision to supplement. I am interested in opinions on: - Is the bone density test worthwhile? - If it revealed any issues, would supplementation be a part of the solution worthwhile? - In general, how much do you spend (non-rebate) on medical tests each year to monitor your health? Alternatively: would it be prudent to ignore supplementing, RDI, and the bone density test, and simply increase my intake of plant based calcium sources + weight bearing exercise? Brendan
  11. brendanhill

    Growing Sprouts - Including Broccoli Sprouts

    I've also grown a variety of sprouts over the years including mung beans, fenugreek, broccoli, lentils and wheatgrass, using a bioSnacky unit: http://www.superdiscountsupplements.com.au/a.vogel-biosnacky-mini-greenhouse-sprouter/?gclid=CMnd56mzkcoCFVYGvAodZBIDJg However I found it difficult to locate nutritional breakdowns for most specific types of sprouts. Do you have sources for nutritional data for the sprouts you grow and do you factor them in to your daily nutrition counts? Or are they so low in calories that you can basically eat them for free?
  12. Yes, I summarize the arguments for veganism as ethics, then health, then environment. But I find arguing the environmental angle is difficult because everyone seems to have read whatever the most recent "quinoa/lettuce/tofu is bad for the environment/farmer conditions/something emotive" article which muddies the waters. Having read through your clarification about your B12 strategy (thanks!) it seems as though like having met the B12 daily requirements, you are now optimizing on the basis of cost. I'm not sure for the sake of cents per day that I would bother splitting pills unnecessary - but I admire your dedication to the "O" in "CRON" :D
  13. Wow interesting. I wonder what attracts vegans to the diet? For me, the ethics of animal treatment and my selfish concerns about longevity and wellbeing are entirely unrelated. Dean can I challenge your strategy in one area. Reading through your analysis of your supplementation strategy suggests to me that you are placing a great deal of weight on precise evaluations of vitamin levels eg. to the point of splitting pills into 6ths to get a precise amount. Similarly I have read tales of others who count out specific numbers of nuts or even fractions thereof. This is exactly the kind of precision I feel I would never have confidence in, for the reasons of variability & uncertainty I described above. What, then, is your motivation for this level of precision in your supplementation strategy?
  14. brendanhill

    Does anyone successfully adhere to a CR ovo-vegetarian diet?

    Thank you very much for the responses!
  15. My introduction to CRON diet has been watching Michael Mosley's documentary, reading the Longevity Diet, and perusing these forums and the web. I see a lot of number crunching about vitamins and calories and attempts to optimize these numbers. Yet the more I read, the more variability and uncertainty I see in these numbers: - Different bodies requiring different vitamins (how could a single RDI possibly fit all?) - Different medical conditions weighting the numbers - Bioavailability of vitamins varying across food sources - Absorption of vitamins affected by food combinations - Vitamin content of a particular food varying across different crops, growing conditions, seasons etc - Nutritional knowledge changing over time You might say, "Yes, but these numbers are the best thing we currently have to work with". Unfortunately, the degree of variability and uncertainty makes me hesitant to spend any significant time analysing and optimizing as I would have little confidence in the results. Furthermore, there seems to be a giant web of causal interrelations between hundreds of cryptically named micronutrients, forming a giant puzzle which I will never fully unpack and hence hesitant to even explore. Instead, in the face of this uncertainty, it seems sensible to me to adopt a simpler strategy: 1) Establish a ~6 monthly biomarker testing framework 2) List the major vitamins to consider, hope the remaining obscure vitamins are encompassed by the new regime 3) Identify which foods have the highest bioavailable content/calorie ratio for each major vitamin (traffic light system?) - eat quite a lot of those (exact numbers be damned) 4) Supplement in areas I have a hunch I'll struggle with 5) Review biomarkers each 6 months, adjust foods or supplements accordingly I would appreciate your commentary on the above, and also to hear your perspectives regarding the sources of variability and uncertainty in the numbers, and whether attempting to optimize over such uncertainty is worthwhile. Regards, -Brendan