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Clinton

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Everything posted by Clinton

  1. 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."
  2. 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
  3. 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!
  4. I use the cronometer app to inform me which micronutrients I require to be topped-up to RDA-ish levels using supplements. Based on this and having reviewed several others' stacks such as Michael Rae's & Gordos as well as lurking other 'anti-aging' websites I take the following supplements: (The intent of this stack/regimen is to maximize healthspan & lifespan) 8 am AND 2pm (I take each item listed at both 8 and 2) AOR Multi-Basics3 1 capsule (serving size is 3 per day) AOR Ortho Minerals 1 capule (serving size is 7 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) AOR Active green tea 1 capsule (contains 315mg of EGCg) 420mg of Phosphatidylcholine 1 capsule (provides 57mg choline) 750mg Glucosamine Sulfate 1 capsule (good ol' Kirkland again) 3 or 4 days per week I take 100mg of Ubiquinol (Kaneka QH) Additonal vitamin D3 to bring the total including the vitamin & mineral capsuls to approx. 3000IU 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 very near RDA levels In my 8am AND 2pm smoothie I add the following: 1/4 cup of total nuts about 50/50 mix of almonds & walnuts 1/4 cup of rolled oats 2 tbspn of ground flaxseeds (webber from Costco - kept in the freezer) (total of 4 tablespoons per day) 1/4 cup frozen blueberries, 1/4 cup frozen raspberries 1/2 tsp ceylon cinnamon, 1/4 tsp creapure creatine (approx 1g), 1/4 tsp beta-alanine (approx 1g) 1/8 tsp taurine (approx 375mg) (750mg per day total), lithium orotate approx 0.5mg (approx 1mg per day total) 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; doing upper & lower body resistance training 6 days per week and very high level of strength. I donate blood on the allowable schedule with the Red Cross and sleep well each night w some Melatonin, Sleep Mask & often use ear plugs ... My meals between those smoothies are lots of beans & greens; lots of chickpeas, blackbeans, green peas, brocolli, carrots, kale, onions, avocado, sweet potatoe ... and typically 2 bananas and an apple or other fruit. I end up eating a small amount of meat or an egg 3 or 4 x per week. I never eat less than 60g per day of fiber according to the Cronometer app; typically 65+g per day; My Omega 6:3 intake ratio is approx 2:1 or better, Cu:Zn intake ratio approx. 1:10 I'm interested on any feedback, Thank you, Clinton
  5. 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.
  6. Interesting ... if I cut out my whey intake I can get below 20%. Probably much healthier to do that ;-)
  7. Clinton

    Basal Metabolic Rate

  8. 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).
  9. 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.
  10. 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
  11. Dean, Perhaps Rocky was way ahead of his time!!! Training in the cold was part of Rocky's strategy in defeating Drago:
  12. McCoy, Can you link to or describe what MR's caution wrt flaxseed use is? Thanks - Clinton (Based on the micronutrients it seems to be fantastic)
  13. Dean, your contribution with this thread is significant . BAT and ‘good fat’ is (apparently?) common enough now to be discussed on my local radio channel (morning show). Due to recent headlines in the news radio show hosts here got excited. It was painful to listen to with allot of confusion and misleading comments- including asking the drive through worker at the coffee shop to add cream to their coffee with brown fat or good fat - they had completely taken out of context fat tissue in the body to fat that they consume. Regardless- I believe CE will be found to be as significant or required to go with CR for optimal results- thank you, Clinton
  14. Clinton

    Exercise optimization

    I take moderate amounts of leucine, methionine, isoleucine daily with CR or at least under 2000kCal and IF. Fasting for approximately 14hrs per day with extremely heavy resistance training and cycling the aminos is my personal experiment which at least looks great and feels good. I believe that plenty of skeletal muscle mass, zero visceral fat, high strength and avoidance of micronutrient deficiency are what is important for maximum lifespan.
  15. Clinton

    Exercise optimization

    I am looking forward to reading that as well!!
  16. My opinion is that testosterone injections might actually halt the aging process entirely. This occurs via the ‘death’ pathway. This is only my observation of individuals that have possibly done this (opinion, no evidence). Such as https://watchotc.com/dead-bodybuilders/
  17. Clinton

    Hey friends !Im newbie.

    Lol - that’s just a caricature of Arnold Schwarzenegger... Based on Johns post regarding testosterone injections and PCT (post-cycle therapy), and this avatar John might be supportive of athletic enhancement via doctors prescription 😄
  18. Wait ... So if Ray lied about the singularity it's time to get religious again ... gotta survive somehow!!!!
  19. Thanks Matt, I have followed several 'futurist' websites for years such as FutureTimeline, SingularityHub, kurzweilAI.net, and a couple others. The advances in hardware, robotics, sensors and various forms of AI seems staggering ... I don't understand most of the progress that is announced (or exaggerated) but simply extending Moore's law is exciting. I'm an optimist that with AI applied to aging sciences we may soon unravel and solve our programmed death.
  20. Clinton

    Reputable Online Pharmacy?

    If you cannot ensure legitimacy, purity (safety) of the product it isn’t an option imho.
  21. Clinton

    Does IF damage the heart?

    Thanks very much for bringing up this topic here since we may not all be on longecity. This was new info for me.
  22. Clinton

    Average age of death per calorie!

    2000 calories 80 years. 1500 calories 80*2000/1500= approx 107 years. 1000 calories 160 years. 1 calorie 160 000 years.
  23. Clinton

    Exercise optimization

    Lifting IS fun ... mixing things up keeps it fun for years- looking good McCoy!!
  24. Clinton

    Exercise optimization

    McCoy, Arnie was approx 235lbs and 6’-2”ish on stage to take the title. He was the best of the best using only steroids (until IFBB modern champs use that plus HGH and insulin). I personally think Arnie still looks better since he didn’t have any stomach bloat like the modern druggies. The doc above is not only taking injectable testosterone but probably HGH and insulin as well. I know a 5’-5” bodybuilder in New Brunswick that went on stage at lean 200lbs (I know him personally and he runs 2-3 injectable 12 week cycles per year) and at about 4% body fat the crowd gasped when he walked out on stage because he was so unbelievably huge. He won provincials and it was not even close. No disrespect to you McCoy whatsoever. I am simply letting you know I have been in this game for 20 years and anything over 160lbs LEAN at 5’-6” requires steroid use. Not any question at all at 180lbs. But 240??? As I said his toilet water would be anabolic.
  25. Clinton

    Exercise optimization

    McCoy - I'm aiming for 1600kCals but lately I've been all-over the map due to family/kids schedule and being on the road a bit - so certainly not an average caloric deficit, but I've managed to still get all of my workouts in - lots of heavy training. I'm trying to get my calories back to CR levels of say 1600ish starting today. I was on track yesterday for CR but had a weak moment with my kids at Dairy Queen - lol. I still maintain fairly decent strength levels - still doing 6 chins and 6 dips with bodyweight + 90lbs, dumbell bench press with 90lb db's for 12 reps for example, I'll update you with any results in a few weeks - my goal is to stay in a CR state with very low bodyfat, yet attempt to maintain as much muscle & strength as possible.
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