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  1. Genny

    Should you be taking vitamin D3?

    just as a FWIW.... I don't know what else curcumin does, but as a selective COX2 inhibitor, it works. It's not FABULOUS, but it's better than aspirin. Aspirin at even baby doses makes my blood vessels leak like a sieve at the slightest bump, so I don't like taking it daily. It seems like a good idea for people who might benefit more directly than for me. I'm seriously concerned about the raised chances of stroke on low dose aspirin given my reaction. At higher doses, it also trashes my GI tract. So curcumin is the perfect mild daily pain reliever for me. It is also the only thing that I've every taken that dramatically reduces my DOMS. Shockingly so.
  2. Genny

    Vegan specimens and protein

    I'm not enthusiastic about veganism. Not at all. THAT SAID, neither of these men have the tell-tale signs of PED use. Testosterone receptors exist at different densities on different muscles. The delts and the lats tend to be overdeveloped in people who specifically abuse anabolic steroids--good training can overcome this, but there are often obvious signs, even among champion bodybuilders. Excessively capped delts are usually a complete giveaway. Both of these men have natural-looking physiques. In addition, it hardly needs to be said that neither has the growth hormone gut. The idea that either animal or vegetable proteins have special properties as proteins beyond their amino acid profiles is definitely in the woo territory. Both pro-meat and pro-vegan groups are guilty of that. (I'm pro-small-amounts-of-meat for reasons utterly unrelated to protein--same reasons I think it's a waste of time, at best, to pump lots of supplements and that soylent green is a horrifically terrible idea, nutritionally).
  3. The insulin insensitivity is extremely well known and easy to find. Even Fontana's research on the glucose levels of CR practitioners found the group with elevated glucose levels and impaired insulin sensitivity in response to meals, and these people discovered that they were all low carb dieters. There are a number of CR-ish bloggers who documented this in themselves years ago, too. This is like the ABCs of ketogenic diets. To spare glucose for the use of the central nervous system, other tissues become extremely insulin insensitive over time. One guy even document months of continued insulin resistance that only slowly improved after stepping away from a ketogenic diet. Here is a short term one that even shows the same issue in mice: http://dx.doi.org/10.1113/JP275173 A casual article about insulin resistance in humans on a long-term diet, assuring keto people that it's TOTALLY HEALTHY AND IT ONLY HAPPENS BECAUSE YOU CHEAT AND ITS NOT A PROBLEM ANYWAY, REALLY: https://www.docmuscles.com/does-long-term-ketosis-cause-insulin-resistance/ It is NOT totally healthy, and people who stay on a ketogenic diet will usually see slowly upwards-creeping levels of blood sugar and insulin. Yes, it's adaptive, but it's maladaptive, in response to an unnatural and unhealthy diet. The only way to reverse the unhealthy creep of insulin resistance is to break the diet, which causes even higher levels of blood glucose for months to years afterwards as your body readjusts poorly to having plenty of glucose again. It is not "easily" reversible, like they claim. Plenty of people have struggled for a very long time after quitting keto to get their blood glucose back to what it had been. And these were previously healthy people who thought they were just moving to an even healthier diet. Keto gurus insist that it's totally HEALTHY insulin resistance just like CR thin bones were totally HEALTHY thin bones, or you're totally doing it wrong or else you wouldn't have bad effects! Yeah. No such thing. You don't get a magic keto pass from the consequences of your diet. I've been trying to find the study on synaptic pruning and brain damage that's demonstrated in mice (and honestly seems pretty evident in a lot of the people who have been on long-term keto--they seem to suffer from seriously impaired cognition after a while, too), but it's been more difficult. I'll post it when I find it again. It was incredibly damning, but it perfectly explains the level of dysfunction that often sets in (observationally) after about six months on a keto diet, when previously stable people start having what seems to be severely impaired thinking patterns. Just google "physiological insulin resistance" in quotes and ketosis (not in quotes) to find hundreds, if not thousands, of people dealing with the consequences of this ill conceived, bizarre, and extreme diet. You'll find people being told they're doing ketosis wrong, or that it's actually healthy to have crazy high levels of blood glucose when you're in ketosis because it's an ADAPTATION, or that they've really got some other disease and it's not the fault of their absurd diet even though it happens to lots of people. Yes, magic keto high glucose it totally fine. Sure. Sell me another one, please.
  4. Genny

    CR vs. common illness

    I don't like saunas. I love hot baths, though. My hot bath is at temperatures that would make most people scream and hide. 110F or higher. 🙂 HSP, for sure. (Most commercial hot tubs are put at 105F max, BTW.) I suspect that saunas are similar in that you just get used to it. My baths are very pleasant to me. I can get the same effect by sitting in a car at 150+F, but I don't like the sticky sweatiness. In the bath, it washes away. I've tried both wet and dry saunas--I like the bath better. It's instantly relaxing. The heat exposure should raise your core temp to the 99-100F range to be effective. My normal body temp is always under 97.5 at rest, and yes, my hot bath raises my core temp quite handily. I have chronic pain from a point mutation on the SCN4A gene. The HSP release causes pain relief over a fairly extended period of time, so I was doing this before I heard of the sauna effect because of the pain-control feature. I didn't know why I hurt less, even the next day, but I knew that I did.
  5. Genny

    CR vs. common illness

    My eyelid is twitching at this. It is utterly untrue that biphasic and polyphasic was some great norm. People did NOT go to bed just because it got dark. Ever read Samuel Pepys' diary? He would go to bed for the night at 7 pm...or 7 am...or 11 pm...or 11 am. London shops would commonly stay open into the very early morning hours because the party-hardy rich people were also out living it up. Vikings? It got dark early in winter, and they came inside and started telling stories for endless hours, and when they got tired of that, they fought with each other. They didn't go to bed. THAT SAID, IN THE WINTER, IN NORTHERN CLIMATES, yes, biphasic sleep was pretty common. In the summer and in hot climates, biphasic sleep was uncommon but an afternoon nap was normal. If you were a farmer, you'd get up in the cool of the day at dawn, do morning chores, grab breakfast (breakfast wasn't ready until after the chores were done, BTW), do the main work of the day, eat the biggest meal, grab a nap, and then do evening activities and chores and lighter work before a light meal (optional--if you were poor, you probably didn't get much here) and then bed. You can't take just one pattern and say "hey, some people did it, so everyone must have!" They didn't. There were lots of different patterns. Almost all of them had a main, big sleep at night. The other details were quite variable.
  6. Genny

    Exercise optimization

    You seem slightly concerned that protein might be having a negative impact on your "gainz," but I really, really wouldn't worry about it--meaning, I don't think you're actually making a trade-off at all. Have you read the research that has used full-body split weightlifting workouts that showed that the effects of training DECREASED BOTH protein synthesis and protein breakdown? And that protein breakdown is decreased MORE? So the protein needs of young men who are initially untrained (meaning the people most genetically able to build muscle at the time in their lives that it's easiest to build muscle) actually DECREASE when they start weightlifting? This makes absolute sense from a free-living human perspective. Throughout pretty much all of history, people haven't been able to go, "Hey! I wanna build muscle! I'm going to eat more meat!" Instead, they had to be able to use the protein typically available in their diets to put on enough muscle in response to the loads to be able to handle their workload. With no special muscle stimulation, the body will quickly cycle protein through muscle and then break it down. But when the body is stimulated, it preferentially hangs onto as much protein as possible, because it knows it has more need for protein than is already existing in the muscles of the body. Take a look at the mosaics of gladiators. Those guys were JACKED on barley and beans and very little meat--sufficient protein but certainly not high by any measure. In short, given what we know about the mTOR pathway upregulation you should expect from protein excess, I wouldn't try to eat more protein than you are now because you want to gain muscle. There's a reason my own levels hang around 10% intake. In high school, I ate no more protein than I do now, and I would have handily broken the state squat powerlifting record for any weight class if my high school had participated in powerlifting competitions.
  7. Genny

    CR vs. common illness

    I’ve been trying to research sauna usage and cancer rates because there is some suggestion that temperature triggers immune system activation and not just the reverse. Would be very interesting if true—and a lot more pleasant, too. Of course, I actually love baths that raise my body temperature by a few degrees. So I’d be thrilled that something I enjoy already has more than HSPs going for it!
  8. The flu shot and the Tdap both knock me on my butt for 24 hours. I sleep most of the day and I run a fever. You know how babies sleep all day and get feverish after a vaccination? That’s me. Out cold. How do you even stay awake after? I wouldn’t want a stronger immune response! I’d be absolutely miserable.
  9. There is no free living society in the history of the world that has existed carnivorously. Not. One. Maybe you could survive. I wouldn’t recommend anything that extreme.
  10. At best, though, it’s going to be an asymptotic curve, right? Most studies show you get at least 80% of the possible cardiovascular benefits with 150 minutes a week. 95-100% by 300. Do lots if it’s fun, sure, but don’t think you really NEED to—and keep an eye on inflammation, too.
  11. Serotonin is modulated by far blue light, not UV. You can get that with sunscreen. Too much is implicated in macular degeneration, though. I haven’t done UV vs NO research, but I’m happy that my exercise, leafy greens, and cabbage family foods are supplying me with plenty.
  12. Genny

    U.S. Dietary Guidelines: An Evidence-Free Zone

    You’re conflating a high protein/high meat diet with any diet that contains meat. If we put aside big game specialists, which were a successful niche for a number of reasons that had nothing to do with longevity, and look at societies of people who live a long time, they eat a main base of starches (grains, usually), beans, a variety of vegetables, (usually in that order) and limited but nutritionally important amounts of fruit and animals matter. Some have substantial amounts of plant oil but most don’t. None are vegans. No free living human society has ever been vegan. Some societies have had vegan practitioners, who become vegan as (usually older) adults as a sign of religious devotion. But never as a norm and never as a society. Some religious orders are vegetarian. No society is, again. BTW, a good hunk of my family is SDA, and Ellen G White’s ideas about food were kinda nutty. They were CERTAINLY not “whole foods”—food was almost penitential. SDA has evolved to a more health-conscious-focus with the timing of the world wars and the roles of contentious objectors in medicine heavily as a result of that and also as a mission/humanitarian field. But refined grain was totally a mainstay of White’s ideas of a purification diet. Researchers really miss her emphasis on not overeating though and her absolute condemnation of any level of gluttony. How does all that white bread and endless soy fit into the veggie-heavy PBWF ideal? I’ll tell you. It doesn’t. A number of long lived societies actually do eat LARGE amounts of meat on specific feast days. But these are luxury, special occasion foods, not a daily sausage. Also, India has crap all for longevity, ignoring healthcare related issues, even though a lot of the traditional diet should be super healthy. There is one big difference between the Indian diet and healthier Asian and Mediterranean diets, and that’s the high amount of butter in traditional Indian food. The rest really isn’t all that different, so why the high CVD, even controlling for smoking? (I actually cook a lot of Indian food, but I swap out butter in almost everything for much smaller amounts of a vegetable oil of the appropriate smoke point.) Chronic CR is a bad idea in humans, if CR is meant to push lean mass as well as fat mass down. Time box feeding replicates real historical eating patterns. So does prolonged fasting. Leanness without under-lean-massness has been quite achievable and has indeed been achieved by a reasonable number of people. Intelligent approaches will be looking to safely trigger the hormesis that our bodies actually rely on for optimum health rather than look for some cheat code that’s going to have some terrible downstream cost.
  13. Genny

    Exercise optimization

    FFMI of 25 at a low BF%. Not BMI. http://scoobysworkshop.com/the-natty-limit/ You can’t conflate the two—also, fat-associated FFM inflates the FFMI numbers with people with BFP above 6-8%. Given your current BMI and age, you’re going to be facing real biological limitations getting much larger. Easy gains get a lean guy between a BMI of 23 and 25 depending on age. (Not a FFMI of 25–and I just about nailed yours, btw. 😛 ) You’re facing the slower gains and also lower levels of testosterone and growth hormone. There is no magic formula. You’ll make incremental gains to a point and then you’d have to significantly your total time to get more. There is no health-based reason to do this. There is also no health-based reason for me to work on my shape, either. I just want to. Take a look at Jack LaLanne when he was 40 vs 60. That guy worked out 2 hours a day his whole life without interruption, but he was at a BMI of 23 by 80.
  14. Lol! There are a couple of people with weirdly high lactate thresholds and no one knows why. https://www.google.com/amp/s/amp.theguardian.com/lifeandstyle/the-running-blog/2013/aug/30/dean-karnazes-man-run-forever
  15. We already know that long-term ketosis causes really intractable glucose insensitivity, along with gradually rising levels of both glucose and insulin in the blood. There is enough glucose from the glycerol on triglycerides to support this. We also know that it causes really unfavorable alterations in synapse pruning after a prolonged period of time. I can't find the study now, but it was really damning (and also explains why the people on really long term ketosis seem to become increasingly unbalanced).