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  1. Clinton

    Who would live longer?

    Fernando, I don’t understand your question. An active person should outlive an inactive person if all other variables are equal.
  2. Clinton

    Allulose - any takers?

    Thanks Tom, In the first paper you posted, one of the upstream compounds they examined was glucosamine - it's extremely safe, cheap and can buy at any walmart/costco. Vince Giuliano has an excellent summary of it's effects here: http://www.anti-agingfirewalls.com/2014/06/09/glucosamine-for-longevity/ He states: "Glucosamine appears to have a comparable or greater effect on mortality reduction and lifespan extension than Meformin, Rapamycin, 2DG, Veganism, and Resveratrol in nematodes and rodents." This paper: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3988823/ States (emphasis mine): "d-Glucosamine (GlcN) is a freely available and commonly used dietary supplement potentially promoting cartilage health in humans, which also acts as an inhibitor of glycolysis. Here we show that GlcN, independent of the hexosamine pathway, extendsCaenorhabditis eleganslife span by impairing glucose metabolism that activates AMP-activated protein kinase (AMPK/AAK-2) and increases mitochondrial biogenesis. Consistent with the concept of mitohormesis, GlcN promotes increased formation of mitochondrial reactive oxygen species (ROS) culminating in increased expression of the nematodalamino acid-transporter 1(aat-1) gene. Ameliorating mitochondrial ROS formation or impairment ofaat-1-expression abolishes GlcN-mediated life span extension in an NRF2/SKN-1-dependent fashion. Unlike other calorie restriction mimetics, such as 2-deoxyglucose, GlcN extends life span of ageing C57BL/6 mice, which show an induction of mitochondrial biogenesis, lowered blood glucose levels, enhanced expression of several murine amino-acid transporters, as well as increased amino-acid catabolism. Taken together, we provide evidence that GlcN extends life span in evolutionary distinct species by mimicking a low-carbohydrate diet.” https://academic.oup.com/ajcn/article/91/6/1791/4597416 "Conclusions: For most of the supplements we examined, there was no association with total mortality. Use of glucosamine and use of chondroitin were each associated with decreased total mortality."
  3. Clinton

    How many calories for me to maintain my weight?

    Fernando, I was tempted to reply in another thread where several posters were providing you some good advice to NOT do CR until you are older. I realize that there are many different strategies being implemented by folks on these forums to optimize & maximize their healthspan & lifespan; I'll provide you my perspective which I think at your age is likely safer than CR and I believe is a good lifestyle approach to consider. I think you can look physically strong & attractive AND optimize your health: These goals do not have to be mutually exclusive, as many uninformed athletes or non-athletic scientists might have you believe. There are many "life-extensionists" who obsess over improving every decimal point in their biomarkers of health, but leave any thought of physique enhancement behind. Personally I don't care if I make it to 120 years old if I have to live and look like a goblin to do so. The good news is, It's not an either-or situation – you can improve your health and improve your physique at the same time. It seems that healthspan and lifespan correlate with less visceral fat (fat around your mid-section & organs) and increased phsyical strength also seems to correlate with increased lifespan. I'd recommend following the advice of nearly everyone here regarding keeping track of your diet using the chronometer app (which is free) and ensuring that you intake 1.5 to 2x RDA levels of all micronutrients; also keep an eye on your zinc to copper ratio (should be approx. 10), with plenty of soluble and insoluble fiber, and a low omega 6 to 3 ratio. Then, add in some daily intermittent fasting (I eat all my meals within 8 hours) and add in some resistance training and cardio or other sports - just get moving. When you're moving your body will make use of the protein and nutrients you're feeding it - one of the most anti-aging thing you can likely do is provide yourself plenty of muscle mass.
  4. Clinton

    How many calories for me to maintain my weight?

    Try this. W= weight in kilograms H= height in cm A= age in years For men base metabolic rate = 66.47 + (13.75 x W) + (5.0 x H) - (6.75 x A) From "Comparison of Harris Benedict and Mifflin-ST Jeor Equations with indirect calorimetry in evaluating resting energy expenditure" Amirkalai, Hosseini, Heshmat, Larijani- Indian J Medical Sci. 2008 This is only your base metabolic rate - so you will need more depending on how active you are. I'd say you should add at LEAST 500kCals to that or 1000 if you're moderately active.
  5. Clinton

    Cronometer results for the FMD

    Nice guns McCoy!! Don’t forget- when the sun’s out, guns out!!!!
  6. Clinton

    Coffee Revisited

    Thanks Sibiriak, Ron, all, The Rhonda Patrick interview I referred to was by Tim Ferriss (you can find online) Rhonda also references Panda's work wrt coffee and fasting; from the interview: "What makes humans diurnal creatures is the presence of an internal clock in the brain referred to as the suprachiasmatic nucleus, or SCN for short. The part of this internal clock that interacts with the external cue of light, the SCN, is also referred to as the master oscillator. But light isn’t actually the only external cue we have, we also have food influencing what are known as peripheral oscillators that occur in peripheral tissues such as the liver and influence metabolism. Whereas light is the major cue for circadian rhythm, timing of food intake regulates circadian rhythm in peripheral tissues as well. This fact sort of helps to explain why time-restricted eating as it’s defined by Dr. Panda’s work and that of others begins with the eating period with the very first bite or drink of ANYTHING non-water, because even compounds that exist in black coffee such as caffeine, can be reasonably expected to produce metabolic effects that influence these peripheral oscillators, including activity in the liver. Everything from making neurotransmitters, to insulin, to glucose transport inside of cells, to oxidizing fatty acids, to repairing damage is on a 24-hour cycle clock that is influenced by these external cues involving metabolism. To sort of illustrate the importance of circadian rhythm: these clocks regulate thousands and thousands of genes which is somewhere in the neighborhood of around 10 to 15% of the expressed human genome, which means that our basic metabolic physiology is meant to be tuned to behave differently depending on the time of day that is. Even the bacteria that we harbor in our guts have a circadian rhythm with the species of bacteria changing according to the time of day. Some bacteria dominate during the morning and others during the evening. Unfortunately, with the invention of artificial lighting and varying work schedules it has extended people’s eating times to occur much later in the evening and this can have very negative consequences."
  7. Clinton

    Coffee Revisited

    Ron, I can post the link to an interview with her tomorrow when I’m at work (lol), but essentially Rhonda is aiming ‘for the strictest definition of fasting’ which is water only. I believe those are her exact words and she mentions that even a cup of tea requires action by the liver which is (in some way) less than a perfect fast. Clinton
  8. Clinton

    Weaning onto CR and Weight Loss

    Hi Frederick, My thread ‘Clinton’s Stack’ was updated recently due to my own recent ‘wean’ into actual CR. It contains all of the supplements I take and meals. I have a lot of respect for the regular posters and contributors on these forums- it is a treasure-trove of excellent information and perhaps more important (for me): a source of motivation. best of luck! keep us posted with your results!
  9. Clinton

    Clinton's Stack

    Update as of July 12, 2019: I use the cronometer app to inform me which micronutrients I require to be topped-up to at least RDA levels using supplements. Based on this and having reviewed several others' stacks I take the following supplements: (The intent of this stack/regimen is to maximize healthspan & lifespan) 8 am AND 3pm (I take each item listed below 2x per day) AOR Multi-Basics3 1 capsule (serving size is 3 per day) 45mcg of vitamin K2-MK7 1 capsule (Doctor's Best) ZMA 1 capsule (NOW brand) (this is 5mg of B6 pyridoxine, 150mg Magnesium Aspartate and 10mg Zinc) 720mg Fish Oil 1 capsule (440 EPA 280 DHA) yeah it's Kirkland (kept in the freezer) 420mg of Phosphatidylcholine 1 capsule (provides 57mg choline) 750mg Glucosamine Sulfate 1 capsule (Kirkland) Additional vitamin D3 to bring the total to approx. 2000IU per day - fwiw I live in Canada and don't get allot of sun. I drink 2-3 cups of black coffee per day ALL of my vitamins & mineral intake are at or above RDA levels In my 8am AND 3pm smoothie I add the following (I consume the following 2x per day): 1/4 cup of total nuts about 50/50 mix of almonds & walnuts 1/4 cup of plain rolled oats 1 tbsp of ground flaxseeds (Webber from Costco - kept in the freezer) 1/4 cup frozen blueberries, 1/4 cup frozen raspberries 1/4 tsp Ceylon cinnamon, 1/4 tsp Creapure creatine (approx. 1g), 1/4 tsp beta-alanine (approx. 1g) 1/4 tsp taurine (approx. 750mg), lithium orotate approx. 0.5mg ½ cup plain kefir and ½ cup water I eat all meals prior to 3pm and thus within about 7 hours per day; thus practicing 'Time Restricted Feeding' something like 17-7 daily Maintain BMI of 22.5 with almost zero visceral fat – but aiming for a lower BMI; doing resistance training a few days per week and decent level of strength. Sleep well each night often using a sleep mask & ear plugs ... My meals between those smoothies are lots of beans & greens; chickpeas, black beans, green peas, broccoli, carrots, kale, spinach, onions, avocado, sweet potato, low-sodium V8 juice ... and typically a banana and an apple or other fruit. I end up eating eggs and sardines for protein daily. I never eat less than 40g per day of fiber according to the Cronometer app; typically 50g per day; My Omega 6:3 intake ratio is approx. 2:1, Cu:Zn intake ratio approx. 1:10 Clinton After several years of staying lean, ensuring optimal nutrition and heavy resistance training, I am FINALLY adjusting to trying to actually adopt CRON in conjunction with 17-7 time-restricted feeding. Also have completely re-evaluated my protein intake and am reducing protein to below 20% of total caloric intake. I am interested to see with fewer calories and protein the effect on muscle size & strength.
  10. Interesting ... if I cut out my whey intake I can get below 20%. Probably much healthier to do that ;-)
  11. Clinton

    Basal Metabolic Rate

  12. Update: I’m going to substitute the milk with kefir; it’s got the minerals cal & mag I want plus probiotic. And I don’t concern myself with saturated fat intake (the rest of my entire diet is nearly absent of sat fat and next to zero refined sugar).
  13. Clinton

    Exercise optimization

    FWIW McCoy, I am eating 1+g/lb/d or 2.2g+/kg/d (and sometimes 10-15% more than this). This may seem like excessive to many people here, however I look at the extra protein as another source of micronutriets (eggs and sardines are pretty nutrient dense, and dairy and whey is loaded with the amino acids I want plus calcium) any additional saturated fat (not excessive) assists in absorption of fat-soluble vitamins like A, E, K from veggies keeps me (at least personally) feeling FULLER, LONGER than carbs -feeling satiated with higher protein resulting in maintaining CR (or at least eating less to loss body fat) easier than with a lower protein ratio imho is worth the trade off (even if extra protein and specific amino acids is undesirable, if it allows me to maintain a state of CR and zero body fat; I will do that_ the higher-ratio of protein intake allows extra tissue repair and extra muscle size & strength vs. a lower protein intake ration. IMHO the end justifies the means since we know that sarcopenia and strength loss are two serious hallmarks of aging. Consider this: From the book "Biomarkers: the 10 keys to prolonging vitality", Evans and Rosenberg rank the top ten modifiable biomarkers associated with biological aging. The number one biomarker is muscle mass. From age 20 to 80, the average person loses 20 to 30 % of their muscle mass. Loss of muscle mass, also known as Sarcopenia, produces a multitude of negative metabolic changes, which are incompatible with good health. The number two biomarker is strength. The importance of strength in the elderly is exemplified by simple, yet critical, actions such as being able to arise from a chair or avoid a fall. Inability to carry on activities of daily living due to muscular weakness is a major cause for loss of independence. Additionally, a study of 8,762 men examined the relationship between strength and longevity. The men were assessed for strength at the beginning of the study. Nineteen years later, it was determined that the death rate was highest in the one-third of men who were weakest. Longo and Greger and many other highly educated, extremely intelligent PhDs or MDs may be pro-vegan and low-protein advocates, but they are not (afaik) studying individuals that actually make USE of additional protein to specifically dramatically delay or REVERSE sarcopenia and strength loss. For an individual that doesn't do any form of resistance training, or is not making any effort to avoid those two biomarkers, extra protein is likely completely useless.
  14. Thanks for looking, McCoy - I thought maybe you forgot ;-) I am only consuming 2TBSP per day of ground flaxseeds and I am planning on maintaining this amount - I think this should be 'safe' regardless. Since you and I are quite interested in similar body composition goals I'll mention this: There are seemingly endless details that one could concern themselves with regarding optimal health & longevity; at this point I'm (only) focussing on: optimal nutrition (ensuring RDA levels of all micronutrients, optimal O3:O6 & Cu:Zn ratios, fiber, etc.) (and adding in a few supplements almost identical to Michael Rae's supplement regimen https://www.longecity.org/forum/stacks/stack/122-michaels-tiered-supplement/ however I adjust doses based on my own micronutrient intake & I also take more creatine - at least 5g per day, I also take LEF's 'super K' vitamin K which is fairly different than the K2-MK4 supplement MR takes) 8-16 time restricted feeding plenty of resistance training to maintain what I consider extremely high strength levels (i.e. can (now!!) do 7 chin-ups or dips now with bodyweight plus 90lbs on weighted belt) with intermittent CR (as required) to achieve & maintain zero visceral fat My diet is what I would describe as paleo-ish with some whole grains (rolled oats or steel-cut oats) and I will allow dairy; I only avoid milk in Canada because I find it very difficult to find milk that has not been fortified with vitamin A, D2, etc.. If I could just find unfortified milk I'd be all for it; considering using kefir instead in my smoothies. So having said my diet is 'paleolithic' plus some whole grains and dairy, maybe it should be more accurately described as 'neolithic' ;-) My diet could probably use more variety but regardless of chaos in life, I ensure I consume plenty of kale, spinach, carrots, low-sodium V8 juice, almonds, walnuts, ground flaxseed, blueberries, raspberries, sardines, eggs, whey protein, rolled oats, bananas ... That's it for me - at least for the next few years. I am very intrigued with Dean's excellent thread on CE as well as hormetic stressors such as sulphoraphane; not to mention intermittent rapamycin w metformin (the 'Koschei' formula), but I am not implementing any of these, for now at least. Best Regards, Clinton
  15. Dean, Perhaps Rocky was way ahead of his time!!! Training in the cold was part of Rocky's strategy in defeating Drago: