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Everything posted by mccoy

  1. mccoy

    Exercise optimization

    Hi all, there have been previous threads on the subject but recently I came across some interesting references. Particularly, Dr Doug McGuff's Super slow Hi intensity training. References: MCGuff, John Little book: body by science McGuff's interview in stemtalk podcast Interweb reviews. The concept is interesting, in that it implies very limited time, allegedly recruits fast twitch 2B fibers, takes to failure muscles allowing to stimulate mTOR phosphorylation hence muscle protein synthesis, all in an injury-less fashion. Sounds too good to be true. The basic original workout needs gym machines, lasts 10-15 minutes (/only once per week) and is illustrated by McGuff himself. PROS: mTOR activation, enhanced MPS, extremely short time required, very simple routine 5 exercises CONS: machines required, gym membership for very little time The concept includes adopting a vaible weight and executing the exercise in a very slow fashion, 5 to 12 second per lift. Weight lifted is irrilevant, whereas we count TUL=Time under load. Only one set of 5 different exercises. The physical concept sounds correct, that is, slow acceleration and little mass means slow force or mechanical stress applied on muscles and skeleton (F=ma) hence probability of injury is greatly decreased. Whereas the boost to mTOR phosphorylation remains. I tried super-slow in squats, and it really burns after a few reps. I find though that in bench press for example, super slow decreases mechanical stress but increases time under stress and that may not be a favourable aspect for some other effects. On the other side, an optimal, light weight should be chosen. MAchines are also inherently safer. TUL should be in the region of 60-90 seconds. I'm going to investigate further on other possible ways to adopt super slow training without gym machines.
  2. Guys, I'm posting about AGE (Aged Garlic Extract). I was checking my BP, and systolic 120-125 was a value I didn't like much. I ordered AGE but didn't take it. I rechecked my BP, 15 days ago and today. 114-115. Good. My conclusion is that AGE is an extremely powerful supplement, the mere fact of it sitting on a shelf in my house has decreased my BP by 10 mm Hg, LOL.
  3. In Italy everyone still wears a mask in indoor public places, whereas in the outdoors it's not mandatory presently (depending upon the alert degree). I can wear a surgical mask without much inconvenience, whereas FPP2 and FPP3 tend to be bothersome.
  4. mccoy

    Healthiest Greens?

    This is a little OT, but peppers, they are very rich in vitamin C, which may be very useful if citrus fruit is not eaten regularly (they're a fundamental part of my present regime). A few other vegetables like broccoli contain vitamin C, but peppers are just replete with it.
  5. This is a cake which I deem fit for human consumption, whereas most commercial cakes and pastries I do not regard as a food. My wife makes it at least once a month. Whole grain, stone ground wheat flour, dark muscovado sugar, 4 eggs, non-processed cacao powder, cinnamon, ground skin of 2 lemons. To call it delicious is a huge understatement. And delicious+nourishing is a nice combo.
  6. I just ordered the aktiia BP, but it will take at least one month for the delivery
  7. Blood Press Monit. 2021 Aug; 26(4): 305–311. Published online 2021 Mar 4. doi: 10.1097/MBP.0000000000000531 PMCID: PMC8248249 PMID: 33675592 Blood pressure from the optical Aktiia Bracelet: a 1-month validation study using an extended ISO81060-2 protocol adapted for a cuffless wrist device
  8. Immunovaccinology is more and more sounding like nutrition: different groups of researchers saying one thing and the opposite thing at the same time. 👎 More to the point, that's after all what medicine is about: application of research and observation on patients. What's nonplussing is that we have data samples of tens of millions of individuals, so I would expect more unanimous opinions.
  9. mccoy

    The thread on keto (and low carb) diet

    There are always low-fat and non-fat brands of cow milk in commerce.
  10. Points to discuss about the keto diet, in a longevity perspective: Still not very known but studies are catching up. No long term results available though. Criticized by both Luigi Fontana and Valter Longo, eminent biogerontologists, because of lack of long term results and other considerations Literature is increasing in number, studies mostly short term, little available on humans Anecdotally good to loose weight The Kevin hall study showed that it possesses no inherent property to increase basal metabolic rate It probably causes weightloss because of neurological reasons (The Guyenet theory: little satisfaction to the taste, boring, appetite is lost, fewer calories are ingested) According to Gary Taubes and others, weightloss is caused by decrease of insulin in the blood (theory unproven) Possible serious drawbacks: increase in LDL cholesterol, increase in inflammation markers Theoretically good to inhibit mTOR (if few proteins are ingested) Theoretically good for CR (if hypocaloric, normoproteic and including healthy fats-no excess saturated fats) Theoretically boosts catabolism vecause ihibits mTOR Bodybuilders employ it typically to loose bodyfat before contests Bodybuilders employ it typically in the short term and with carb reloading on weekends Recent study on human, well done, defutes muscle waste after 10 weeks and shows significant muscle increase after 1 week carb reloading Theoretically very good for T2 diabetics Theoretically high CV hazard if saturated fats are employed Pretty unconvenient to practice, unpalatable, tedious (especially if no meat-fish nor dairy is eaten)→ causes loss of appetite hence hypocaloric regimen more...
  11. I recently saw the available clip form this AMA from Peter Attia: And I was impressed by his record from the GCM: almost totally flat, no peaks, low average glucose, very little variability (7:00 minutes). How does he do it? And, above all, how does he control cholesterol? My thoughts as follows: All right, he eats usually once a day and fasts regularly But he no more follows a keto diet He eats a huge salad with salmon What else does he eat, since he's active and needs about 3500 kCals a day or more? If he really keeps carbs pretty low, then how he reaches his caloric input, likely with lots of fats. Since he reiterates in his podcasts that the lower the LDL-c, LDL-P, APOE-B, the better, how does he control his cholesterol? Eating no animal fats at all? He probably takes statins or other cholesterol-lowering drugs such as PCKS-9 inhibitors (?) He maybe takes some of the newest glucose-lowering drugs like Liraglutide or similar (?) HAs anyone a subscription to his AMAs and knows the end of this episode? Has anyone more clues than I have? My hunch is that he uses a mix of carbs controls and pharmaceutical drugs to succeed in lowering both glucose and cholesterol at the same time. I assume his cholesterol is low, if he adheres to his optimization strategies. Maybe in his book he will disclose clearly these aspects (but he continuously delays the publication)
  12. mccoy

    The thread on keto (and low carb) diet

    I've nothing against Barnard, except the fact that he mistook diet for religion. Together with many others.
  13. They seemed to be ok for the short lifespan they were allowed. And, probably, their evolutionary adaptation to such an extreme diet involved a brutal selection with so many Inuit bodies strewn along the ice. Only those with the right genetical polymorphism survived to procreate and the spawn would eventually carry such polymorphism. Or die prematurely. This is the truth that the acolytes of the paleo religion fail to aknowledge.
  14. Ron, I'm playing the devil's advocate here, but the blue zones populations are pools of genetically selected individuals found in isolated areas, where the same genetic pool could not be diluted. They are developments of specific protective genetic setups. Their dietary regime has its importance but probably does not govern, ditto for other factors. omega 3s or not, they would have regardlessly displayed extreme longevity, most probably.
  15. Interesting anecdotal story from Drew Harrisberg. Please note that he has T1D which means his pancreas beta cells are completely nonfunctional and that he must use exogenous insulin otherwise he's toast. He agrees that a keto diet very high on animal saturated fats blunted his insulin receptors. He agrees that keto diet can be done on vegetable food although it's not long-term sustainable. It's an interesting fact that after turning to a healthy vegan diet his insulin receptors became very sensitive, even with high concentrations of carbs. I don't know if all his conclusions are valid in individuals without T1D, but basically, he makes a point. In my case, I am not cutting carbs very low and even that allowed my BG baseline to drop to normal. My next step could be to reintroduce gradually low GI carbs and decrease fats, although I don't find very practical a VLF diet. What is sure is that my adiposity was lower on a lower fats diet than on a lower carbs-higher fats diet, since the former provided less calories. In my personal experience, low carbs and ad-lib energy did not yield rippedness and six-packs.
  16. Ron, the temporary ketosis I underwent was due to effects of the modified Longo's Fast-Mimicking-Diet I followed for 5 days. My present regime is not a ketogenic, rather a moderately low carb diet (70 to 100 g per day). In a keto diet the ingestion of carbs is severely limited to usually 20-30 g per day max (a little more with exercise).
  17. This is an interesting and educational interview to Kamal Patel, founder of examine.com It constitutes an unbiased view on this sugar, which appears to be in its natural state a very good nutrient and very useful to those who exercise
  18. After 5 days of low-carb FMD, fasting glucose was 79 mg/dL, the lowest I ever measured on myself. Of course, this value is the result of ketosis after a reduced carbs FMD and will probably increase , but I would say that a FG concentration between 80 and 90 mg/dL can be considered optimal for most people, surely that applies to me. Once this parameter has been reasonably adjusted, I'm going to keep the diet moderate-carbs and proceed with the cholesterol parameter, measuring it and deciding what can be an acceptable strategy.
  19. mccoy

    Cronometer results for the FMD

    Low-carb FMD, one example with 70% Fat, 21% carbs, 9% protein. I enjoy the peppers and tomatoes dish, with EVOO.
  20. Dear all, By now I've tried Longo's FMD, based upon data drawn from the patent application material and his book, data which I posted in another thread. Basically, as I construe it the daily diet is made up of about 3 pounds of vegetables, either raw and cooked, with few nuts (about 20 grams on the average), limited amount of EVOO, possibly avocado. I must say that, as far as the practical details go, the diet was a success. I felt the same symptoms of a water-only fast but far milder. Today, on my 5th day, I was pretty energetic whereas in my 5th day of water-only I was totally whacked and mentally unable to focus. I lost about one pound of bodyweight per day, whereas on water-only I lost twice as much. My blood glucose reading on the morning of the 5th day was 81 mg/dl, a little less than my last reading durign a usual day, 86 mg/dl. I'm going to post the cornometer details, On the 1st day I ate 300 Kcal less than the allowed quota, simply because I wasn't hungry. On the last day I ate 100 kCal less, whereas on other days I ate about 750 kCal a day, the allowed quota for my bodyweight range. I'm going to post the cronometer results of the single days, maybe you guys are going to give some useful tips for the next FMD, which I'll make sure to reply at the suggested frequency.
  21. mccoy

    Tomato eggs

    San Marzano tomatoes! I'm reading this while on my Fast Mimicking Diet and it has been a mistake! No, actually, I got accustomed to it and am perfectly all right. But after the fast, I'm going to prepare this dish, which sounds actually very good on winter days.
  22. mccoy

    The thread on keto (and low carb) diet

    I know Neal Barnard and we cannot say he's unbiased. For example, he has a strong bias toward fats (even the healthy ones) and dairy products (even the healthy ones). He wrote a whole book on the beta-casomorphins in cheese, contending that it contains opioids that cause addiction to it.
  23. Dean, thanks for the lowdown, the >60 individuals would be significantly more protected according to the Israeli data. I'm waiting for data from other parts of the world and possibly other age classes, although I'm in the >60 now. Personally, at this point, I would rely on my 2 shots plus allegedly efficient immune system, unless I'm compelled to take the 3rd one for practical reasons (government rules).
  24. mccoy

    NO-CR lowcarb delight

    By the way, I recently experimented the pumpkin-seeds version of the low-carb delight. It was darn good. My tastes would sure be considered aberrant by the low-fat vegan doctors!
  25. mccoy

    NO-CR lowcarb delight

    My recent concern is how to optimize blood glucose setpoint by a low-carb diet, while not losing too much weight, while not increasing blood cholesterol. So I'm often preparing this very quick, high-calories, lowcarb dish, mainly made up by monounsaturated and polyunsaturated fats. 30 to 50 grams sunflower oil, 2 to 3 tablespoons EVOO, tabasco. It's more appetizing than it looks.