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About mccoy

  • Birthday 01/01/1960

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  1. The opinions in this forum are differing, but, conceptually speaking, if bodyweight is the parameter which governs CR, as it should logically be, then exercise should be compensated by a higher caloric input, least bodyweight falls below the expected or desired threshold. Strict CR is not possible while building muscle, unless possibly if you start as an obese person. Usually the RDA is not enough to build muscle, but that depends on people, on age and other factors. Pls also note that the protein RDA for a vegan diet tends to be 10-20% higher than in the omnivorous diet, so in your case it would be more like 1 g/kg/d. Besides, if you lift weights, that would increase up to 1.6 g/kg/d or more, depending on the intensity and volume of exercise. What's your age by the way? A lot depends on that. If you want to increase lean muscle mass in a healthy way I would advise you to lift weights twice a week not more, follow a hypertrophy routine (not very large loads, but loads which allow at least 6-8 repetitions), increase calories and protein (soy products, seitan, vegan protein), do moderate cardio. mTOR must be activated to allow muscle protein synthesis, and exercise is the biggest signal in it, but you need the building blocks (protein) plus the signaling amminoacids I mentioned previously to trigger mTOR activity in muscle cells. A trick is to have a proteic meal within 3-4 hours of your workout to maximize the effect of protein (so eating less of them with the same effect). After you gain some muscle mass, then you'll be able to cut calories and eat less protein, keeping muscle mass is far easier than growing it. Bottom line: building muscle does not rule out longevity, there is an optimization even in that. In his latest book Luigi Fontana advises resistance exercise and even suggests some hypertrophy routines. It is enough not to exceed like fanatic bodybuilders do.
  2. My personal advice is that. You practice a normocaloric diet, defined as the diet which allows you a 10% to 15% percentage of fat mass, given a level of exercise You start from the WHO protein RDA of 0.8 g/kg d, then you may fiddle around as in the previous post if you have the patience All AAs should never go below their respective RDAs (the RDAs in cronometer), but you can avoid that they go too much above, especially so leucine, methionine+ cysteine, tryptophan, arginine, the AAS ruling the mTOR activity. I think there isn't a RDA for arginine though. You exercise moderately and regularly, both cardio and resistance exercise (free body or weightlifting). You sleep regularly. You avoid contaminants in environment and in foods You practice stress management. You check regularly your blood works and have all basic health checks, depending on your age. Many of the above rules are the longevity strategies preached by authoritative gerontologists such as Valter Longo, Luigi Fontana and so on.
  3. IT depends on your fat percentage, above all abdominal fat. Do you have an estimate of it (there are visualization tables which are useful for an approximate estimate, which is all we need). Also, we cannot define protein restriction or AAs restriction if we don't know our specific individual needs. The probability distribution function of basic protein requirement is a lognormal distribution with significant variability, and requirements ranging from about 0.35 to 0.8 g/kg/d in the 90% of all individuals. This is an issue to date without a solution unless you are so patient that you check regularly, for a given amount of protein and a given amount of exercise and a given amount of energy (calories) and a given ratio of macronutrients (above all carbs and fats) and basic typology of diet (vegan diet), your lean mass. You can do it by calipers plus circumference of biceps and thighs and abdomen, trying to keep fat constant and measuring if your muscle mass keeps constant. IF, for a given set of the above variables muscle mass keeps constant, then that's your basic requirement (zero nitrogen balance) and that's the optimum amount of protein, the amount which arguably will enhance your longevity. IF muscle mass decreases, then you are on a negative nitrogen balance and are eating less protein than required. IF muscle mass increases, the other way around. The above assumes a normocaloric diet. If you want to practice CR, then you are very likely to loose muscle mass initially, and it is a decision of yours if that's desirable or not. Many users in this forum do not mind at all about their muscle mass, whereas I do mind. Even if muscle functionality is preserved, I just hate to look emaciated and frail, for example.
  4. mccoy


    Ron, the podcast was not very clear about the ApoB suggested range. Could you check please from your lab reports the following data and report here: ApoB normal range LDLp, LDL-C normal range Also, from what I grasped from the podcast, ApoB is about the same as LDL cholesterol (but a more reliable parameter of the atherogenic risk) and ApoA1 is about the same as HDL cholesterol, so we might guess that the ratio ApoB/ApoA1 is about the same as LDL/HDL. If the parameter has not been mentioned, probably they do not believe it's a significant one. Methylmalonic acid, ditto. I would presume that the suggestions to decrease atherogenic risk would be to remain within the lower deciles of ApoB lab range (below the median). Then, they proceed to examine further risk factors and parameters, but lipids, especially so ApoB, is the governing parameter as far as I understood. HDL=ApoA1 would be best within the upper deciles, whereas they don't speak much about triglycerides, but here we all know the lower deciles are best. My last consideration: at this point, we might say that the lower the ApoB-LDL, the best, but at least in my case there is a practical optimization to pursue. That is, I cannot bend all my energies and resources, dietetically speaking, to lowering ApoB as much as I can, since this would entail to eat so few fats that I should renounce the nutrients in nuts for example or other healthy fats, and eat lots of carbs, which would probably increase my blood sugar, which would constitute a risk factor for CVD. Also, I do not tolerate many starches. So, at the end, it's all an individual optimization strategy. Low ApopB/LDL is very good, whereas very low ApopB/LDL, not necessarily so, considering our overall individual balance and requirements.
  5. Italian Pecorino is about 30% fat, measured on the undried mass. 67% is probably fat measured on dried (dehydrated) mass. I'm not sure about the cheese consumption which may be guessed by the charts. About 45 grams of animal fats eaten by shepherds is compatible with 45*3 = 135 gr sheep milk ricotta (assuming 33% fat content), which is not much but sure higher than 25 grams daily . I would be very surprised if a shepherd didn't eat regularly fresh cheese, and it is reasonable that they ate ricotta, which is a poor derivate of whey, which could not be sold (and the after-ricotta wheyish water went to the dogs). 135 grams daily is not too much. As a young vegetarian, I used to eat one pound of ricotta at a time. One day I bought freshly made ricotta from the shepherds, it was 6 pounds, I ate all of it in one meal (but I was 16). All other considerations are true, lifestyle, eating organically grown plants, wild plants, exercise, but these are characteristics of all rural areas of pre-war Italy. Peasants ate even less cheese, if they did not have their animals. Pulses, cereals, vegetables, were the base of daily diet. With EVOO in central-southern Italy, but not on the mountains. Again, what seems to differentiate the Sardinian blue zones from other rural populations of Italy is their well-conserved, protective genetic pool. It was extremely well conserved because the Sardinina blue zone was an extremely isolated area, probably some inbreeding occurred.
  6. Ron, the article is a very good one. If I understood the graph correctly, in Sardinia the consumption of EVOO was almost nihil, but that's not a region known for its olive crops. On the other way, the shepherds in the interior (mountains), where the blue zone is, ate products derived from sheep cheese, which is pretty fat. Sheep ricotta is extremely fat, about 33% in mass. From the same article: Also, the table in the same article highlights that the diet was hypercaloric and hyperproteic, with 87% saturated fats, 54 grams per day (please note, Sardinias before the WW2 were of small stature, probably averaging no more than 5'3" or 160 cm, or less). The macros are not what we would relate to a longevity diet. very high glucose and leucine signals. So, my belief that the main longevity factor there was the genetic variations, not the diet, although it was plant-based, with lots of wild herbs and nuts. They also led a pretty active life. No fish at all. Meat 2-4 times per month. The shepherds were the Blue Zone inhabitants. Again, diet and lifestyle were good, but not exceptionally good. Maybe I'm going to build up a cronometer day for the Sardinian shepherd and see what it looks like.
  7. Mike, congratulations if you are able to scarf the whole pot down by yourself!
  8. I resisted 35 seconds but it was much harder than I expected. 2nd and 3rd time around, it was a little worse. Going to try again, it's a fun test to take. Better not to insist too much, the knee feels strained after a while.
  9. And yes, all things considered, EVOO is good because Dr. Mccoy says it. All differing opinions and publications are worthless.
  10. ...And it includes 7 full tablespoons of EVOO!!
  11. Ron, that population from Ogliastra, the remote interior of Sardinia, is traditionaly made up of sheep and goat farmers. I would bet a conspicuous sum that they ate significant amounts of fat-rich, 'grass-fed' cheese. Pecorino cheese from Sardinia is an old tradition and is still renowned in Italy. My personal opinion of the blue zones is that they are genetic islands where pools of genetic variations favorable to longevity have concentrated. On top of that, a healthy lifestyle probably facilitates theexpression of protective genes. But I'm pretty sure that situations like the Melis family, the most longeve one in the world where in 2015 eight brothers reached a sum of 745 is not just due to their renowned soup or 'minestrone'.
  12. There are many angles to the CE issue and how methods are applied. This is something to approach with caution and graduality. I think I wrote about the surge in pressure I feel when going suddenly under a very cold shower, so I start from legs, arms and only after one minute I fully soak the head and the whole body. The jet can be adjusted to be less concentrated and distribute the water more evenly over the body, that contributes to avoid a pressure surge. The timing can vary from one minute to ten minutes, even though the latter is an upper bound to me in very cold water. After a real cold shower I dress up and stay near a heat source to heat up. Exercise is also good. Walking outside in a T shirt is good and actually pleasant, prolonged shivering and frozen hands may warn that you are overdoing it. A definite advantage is the awakened and alert state from norepinephrine release. I believe that intermittent shivering has also benefits, as far as it's not overdone. Beyond the health benefits, some people enjoy the mental power, the freedom from climate adversities. Some people even enjoy showing off walking with a T shirt in freezing temperatures. Sometimes I overdo that and, especially when it's windy, and I find myself in a very uncomfortable state, a freezing hell, but it is all good, it makes you appreciate the basic commodities of life, simple heating when you are back home.
  13. mccoy


    On this subject, we have now the recent P.Attia's podcast with Tom Dayspring as a host. I've listened to it twice. Amongst the finest details and minutiae of lipidology, I think I've grabbed the following important points, which are relevant to the atherogenic risk, which governs CV disease: LDL cholesterol concentration remains the most representative single factor of this risk. LDLp is more significant than the LDL-C usually measured, and APOB is recently adopted as the most significant metrics. The lower the LDL or APOB, the better. There is not a recognized optimum, very low values are OK since in the body we have 3 main pools of cholesterol: brain, peripheral cells and plasma, and the latter, the one we measure, is the smaller in total quantity. Hence, a great reduction in serum cholesterol will not by any means compromise the total cholesterol pool in the body. HDL cholesterol as a single metrics is not very significant. The higher the better has not been proven to benefit Non-HDL cholesterol is a good proxy for APOB cholesterol in 70 to 80% or people, whereas in diabetics it can exhibit poor correlation. Fancy measurements of cholesterol, with all types of particles fractions and so on are unnecessary and essentially a waste of money. Lp(a) protein constitutes a genetic risk factor, but we only need to measure it once in our life. If we are carriers of the gene which elevates this protein, we just need to lower APOB with lifestyle or pharmaceutical interventions. The above points # 1 and 2 strongly deny the narrative of many supporters of the paleo and low carb dietary models: Tom Dayspring is one of the top living lipidologists. A high LDL is a scientifically recognized, significant atherogenic factor. Especially so if measured in terms of APOB essays. And a low APOB/LDL is not at all bad. Non-HDL cholesterol is often a good metrics for atherogenic risk, but it fails in people with diabetes and other conditions (20-30% of the population). The above considerations mostly confirm what Luigi Fontana writes in his latest book, which we discussed. I don't know if those of you guys who listened to this podcast have taken home more important considerations. To date, I think these are the most authoritative, well-explained, conceptually reasonable considerations I've heard. They've been very useful in dissipating some of the confusion existing on the issue.
  14. mccoy

    Intermittent Fasting

    Actually, Longo's FMD is an engineered optimization which entails cycles of brief but drastic CR, followed by refeeding. The cycles can have different frequencies according to individual state of health, conditions, purposes. I don't know if it is so common for people, barring the extremely obese, to keep dieting for months or years on a 750 kCals weight loss diet. Longo's FMD always requires a refeeding phase. one cycle every month seems to be the highest suggested frequency, and probably that is enough to adjust chronically some parameters, especially if the diet in-between FMDs is controlled.
  15. Ron, leaf powder extract sure seems to be a very good alternative, but the war on EVOO appears to be driven by extremist considerations. One tablespoon of high-poly EVOO yields about 100 kCals and, beyond the daily dose of suggested secoiridoids, contains more beneficial compounds like oleic acid. That's just what it takes, one tbs a day. And a little search to find reliable providers. I'm not against personal preferences, I'm against conceptual biases.