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davebtokyo

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About davebtokyo

  • Birthday 10/05/1959

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  1. davebtokyo

    CR Psychology - The Good, the Not-So-Good, and the Ugly?

    Dear All, I was going to post a reply to this morning's post on the CRONA study, but in reading back through the thread, I see that much more serious topics were being discussed than the putative CR personality type. First, let me say to both Dean and Khurram, if your CR/Health practices have helped you through had times, then that is very good, and I am glad of it. As one of the subjects of the CRONA study, I do recall some probing, and perhaps leading questions about personality, as well as one of those endless psychological questionnaires, where they ask you the same questions over and over again, rephrased each time, quite unrelated to research into telomere length. Psychological traits are typically found on spectrums. I alternate between gregarious and solitary modes. I would not, and if I remember correctly, did not characterize myself as a loner during the Study, but I would not characterize my hobbies as particularly social. The characteristics of being forward-looking, and self-disciplined, seem rather obvious requirements for successful CR, but the social aspect is more complicated and interesting. Human socializing largely revolves around sharing meals. Many religious groups have dietary laws with the intent of separating the society of believers from non-believers. Although I don't think that is any our intention, social isolation is certainly a possible outcome of our dietary practices. If one does have social contacts, then, at least, a strong characteristic of non-conformity is required to practice CR. In my own case, I have moved away from standard CR, to a more highly varied practice, following a modified low-carb diet, with periods of going off diet, particularly over the holidays, and on weekends, alternating with 3-5 day periods of CR + protein restriction. The two main pathways we target with CR are the insulin/IGF-1 pathway, and the MTOR pathway, controlled by glucose and protein intake, respectively. There has been much discussion of methionine restriction in these pages, but I find that even my normal morning salad and rice bran provides 0.3g of methionine + cystine, of the 1.09g I need for my RDA, so I raise my intake of fat and non-proteinaceous carbs on those days. I would say, from my experience, that indeed, straight CR is very difficult to jibe with social engagement. Since part of my work requires socializing with suppliers and customers, and I enjoy eating with friends and family, a variable approach works better. Dave
  2. davebtokyo

    Transition from fast to CRON

    Dear KPO, IMPORTANT! I am not an experienced long term faster. Although we have a debate raging on our organization on the merits of short, 1 or 2 day fasts, vrs. long-term chronic calorie restriction, we don't as a rule practice long (greater than 3-4 day) fasts. I have heard from other friends, however, that it is very important to ease out of a long fast, and not gorge yourself, as you may find the urge to do. Your gut microflora has either expired or encysted, and you need to be gentle in reestablishing the ecology of your intestines. I would look on the web for advice on coming off of long term fasts. For example: http://whyeat.net/forum/threads/27021-Advice-on-successfully-coming-off-a-fast Unfortunately, we are not the best resource for that. I, for example, have a BMI of 18.5, and a long term fast would be very ill advised, though I have been experimenting with short term fasts. I would speculate that the BM you mention might be a result of the shutting down of your microbiota. I once did a 5-day fast in college, but that was a very long time ago, and I don't remember the details. As for a transition to CR, I think we would not make any special recommendation for someone coming off a fast. Make sure you are fully recovered from your fast, and then, if you have not already done so, shift your diet to focus on vegetables, whole grains, a good balanced of fats (I aim for 25% of calories from fat), and limited protein. Have your biomarkers tested, and then start reducing calories until you find a level beyond which you feel weak. That should be your CR level. Look on our website for more details. Welcome to the forum and good luck with your practice, Dave
  3. davebtokyo

    CRON-O-Meter Frustrations

    Jeffery, I am sorry you found CRON-O-METER frustrating. Any new tool requires some effort to achieve mastery, and I believe CRON-O-METER is worth the effort, especially at the price! Aaron and his friends have put an enormous amount of work into making an open source nutrition program for the particular needs of us Calorie Restrictors. It has its limitations, but it is much superior to DWIP, which was very unstable and ate my data a couple of times. CRONOMETER is a volunteer effort, a labor of love, and I take my hat off to Aaron and the team who developed it. All of the nutrition software and websites I've worked with in the States use the USDA database. As I live in Japan, I have had to enter a few Japanese foods from scratch, but have found many peculiar and unusual things in the USDA database too. Both Kelp and Laver (Nori) for example, are in it. I do enter a lot of recipes, however. I just checked, and they totaled 650 recipes and foods in 2012. That's almost two a day. Most of them are one-time or short term recipes, such as for a stirfry or a soup. I also weigh the rice in rice cooker when it is cooked and calculate the amount of water vrs dry brown rice. A smaller number of recipes are common foods that I will eat again and again, for example, although I don't eat it often, from time to time, I will have tempura, so I have a list of tempura recipes. The USDA database contains many nutrients for each food item. If you have to enter a food manually, it is difficult to find data that complete in other databases. So for commercial products, I often estimate the quantities of the various items and then adjust them until they more-or-less produce the macronutrient breakdown on the label. For example, you mentioned mixed beans. The following is my "recipe" guesstimate for a mixed bean product available in Japan. Ingredients Description Amount Unit Calories Soybeans, green, cooked, boiled, drained, without salt 332g 468.1 Soybeans, mature cooked, boiled, without salt 261g 451.5 Beans, kidney, red, mature seeds, cooked, boiled, without salt 190g 241.3 Beans, french, mature seeds, cooked, boiled, without salt 167g 215.4 Entering 4-5 ingredients in a recipe doesn't take very long, and then you can immediately use it in your diary. One of the very nice features of CRON- O-METER is that you can add negative amounts of ingredients. This is particularly useful in subtracting water lost in cooking. One drawback is that the Android app doesn't currently allow recipe or food entry, so I still have to use my PC for that. But since I have started using my Android smart phone, I have been freed from keeping notes on a whiteboard and then transcribing them into the PC, which is what I had to do before. As long as the foods I am eating are in my database, I can enter the amounts on my smartphone, which is compact and less intrusive than the PC, which tends to disturb the dinner table more. I don't think you are likely to find a nutrition program which has an extensive library beyond the USDA, but if you would like to try commercial software, Paul and Meredith at Living the CR Way recommend Nutribase Software. Long life and health to you, Dave
  4. davebtokyo

    Another Newbie

    Jeff, Welcome to the CR Society Forum, and congratulations on making a start on your own CR practice. In general, we suggest that people start CR by having a set of blood tests done to establish a baseline, (see the test and biomarkers page on the CR Society web site) and then start measuring and recording one's food, for example using www.cronometer.org You might also be interested in a commercial product, http://nutribase.com/ then start cutting down on processed foods, refined flour, sugar, increasing vegetables and complex grains. I try to get 25% of my calories from fat at every meal, along with getting protein and fiber with each meal to slow the absorption of glucose, minimizing the spike in blood sugar. When the new diet is stable and comfortable, then you can start reducing calories, while maintaining good nutrition. Your weight will start to drop. Try not to lose more than 500gm per week. There will come a point where you will know you have lost enough, or too much. You will notice weakness, or cold, or something which tells you that weight is your minimum, and then you eat enough to maintain your weight. That, at least, has been our standard prescription. It sounds like you plunged into it and just started losing weight, and only now are finding out how many calories you are consuming. Before I scold you, I must confess that I did exactly the same, although, I was starting from a much lower base. I was 46, 5'6", and 59 kg. I dropped to 51 in 6 months. Even that was a bit fast, and I looked pale and wan, and felt I had gone too far at that point. Seven years later, I am now back up to around 54kg. We generally recommend not loosing weight so fast because of the concern that various fat soluable chemicals from the environment may have been stored in your fat stores, and losing weight rapidly will release them too rapidly into your system, as well as putting undue stress on your organs. It is preferable to follow the gentle and steady path I outline above, but you can only go forward, and I know that many of us started just as you did, impulsively, and then only later reading, and trying to understand the science. One of the questions all newbies are concerned with is knowing what the right level of weight is for them. After a number of years of practice, you get a feel for what works, but in the first flush, you want some external guidance. Tony Zamora's site has a good CRON calculator: www.scientificpsychic.com/health/cron1.html Our understanding of the science behind calorie restriction has evolved over the years I have been involved. Although a significant number of our members believe that getting sufficient protein to maintain serious muscle mass is important, you are correct that the research is suggesting lowering protein to the range of 0.8g of protein per kg of body weight per day, up to around 1g/kg-day. Higher levels of protein raise the levels of Insulin-like Growth Factor 1 (IGF-1) an insulin-related growth hormone. There is ample evidence both from laboratory studies and from people with a genetic disorder that limits IGF-1, called Laron Dwarfism, that lowering IGF-1 levels results in longevity and reduces or eliminates cancer. In mice and rats, CR seems to lower IGF-1 on its own, but in human beings, it is possible to be on CR, eating a lot of protein, and having high IGF-1. Although IGF-1 is not the only metabolic pathway affected by CR (and fasting), it is a critical one, and not suppressing it may eliminate much of the benefit of CR. From my own experience, I have taken up weight lifting again for about a year and a half, after a hiatus of several years. I have found that although my strength has increased significantly, my muscle mass has not. Although some of our members have put a tremendous effort into setting up these lovely forums, many of us are a conservative lot, and much of the activity remains on the mailing lists. The CR Society Main Discussion List <cr@lists.calorierestriction.org> General Interest Issues to the CR Community <crcomm@lists.calorierestriction.org> To reply to your questions: There are probably as many varieties of CR as there are practitioners, but the practice I follow entails getting about 40-50% of my calories from brown rice, or other whole grain products. I eat a large salad every morning, and following a recent paper, try to leave a little time before going to the main part of my meal. I always try to get 25% of my calories at each meal from fats, and to have some protein and fiber with each meal, the objective being to keep my blood sugar from spiking. Fats, proteins, and fiber, slow the digestion and absorption of carbohydrates. Effect of consuming salad and yogurt as preload on body weight management and cardiovascular risk factors: a randomized clinical trial http://www.ncbi.nlm....pubmed/23249429 I also eat two meals a day, breakfast and lunch, and then have an 18-hour fast. Recent papers suggest that the time away from food, is as important, and perhaps more important, than just lowering caloric intake. A group at the University of Texas Southwestern Medical Center modified the genes of a strain of mice to constantly express FGF21 at levels 10 times the amount it would normally be expressed in the liver under starvation conditions. The starvation hormone, fibroblast growth factor-21, extends lifespan in mice http://www.ncbi.nlm....les/PMC3466591/ The males lived 30% longer than the control mice, and the females lived 40% longer. In answer to your final question, you probably won't suddenly get powerful pangs of hunger when you have reached your proper CR weight. As I indicated above, experience CRers find that point that seems right. You know when you're below it, because you feel faint, or weak, or very cold, or ill. The actual effect will depend on your physiology. Think of it as testing the waters. lose a little more weight and see how that feels. At some point, you will know you have lost enough, or gone too far. Then back up and stay around your proper CR weight. Best of Luck, good health, and long life to you, Dave
  5. davebtokyo

    calorie restriction and fatty acid membranes

    Paul, Based on the research mentioned above, you had previously recommended supplementing with long chain fatty acids (DHA and EPA), in composite quantities of 1gm per day. The mouse study which started this thread clearly suggests that taking 50% of one's calories from fat in long-chain PFUs is unwise. My normal ratio of omega-6 to omega-3 is around 5 or 6:1. I had actually hoped to have some of the omega-3 incorporated into my cell membranes to suppress the release of inflammatory ecosanoid and prostanoid hormones. At least when I started, I noticed a reduction in allergy symptoms, and have heard similar results from non-CR friends I have recommended fish oil to. Clearly, as our studies of hormesis inform us, the simplistic idea that if some is bad, any is bad, and that if some is good, more is better, is incorrect. Rather, for many substances, what separates the poison from the medicine is the dose. There may be a threshold ratio of long-chain PFUs which separates positive and negative effects. What is your current recommendation on fish oil supplementation? Thanks, Dave
  6. Meredith, I thought Al's post of the 11th on MiRNAs very interesting, (appended below) and wondered whether it had any bearing on the CR-RNA research. Dave It seems that http://en.wikipedia.org/wiki/Fibrosis may matter much for microRNA-21 action, based on: http://www.ncbi.nlm....med?term=MiR-21 (C-reactive protein OR fibrinogen OR TGF) AND pubmed pmc local[sb] AND loprovpmc[sb] The below paper is pdf-availed. Figures can be seen in the URL version. Age-related differences in the expression of circulating microRNAs: miR-21 as a new circulating marker of inflammagingOlivieri F, Spazzafumo L, Santini G, Lazzarini R, Albertini MC, Rippo MR, Galeazzi R, Abbatecola AM, Marcheselli F, Monti D, Ostan R, Cevenini E, Antonicelli R, Franceschi C, Procopio AD Mech Ageing Dev. 2012 Oct 2. pii: S0047-6374(12)00160-1. doi: 10.1016/j.mad.2012.09.004. [Epub ahead of print] PMID: 23041385http://www.sciencedi...047637412001601Abstract Circulating microRNAs (miRs) have been investigated as diagnostic/prognostic biomarkers in human diseases. However, little is known about their expression throughout the aging process. Eleven healthy individuals aged 20, 80 and 100 years underwent miR plasma profiling. The validation cohort consisted of 111 healthy adults (CTR) aged 20-105 years and included 30 centenarians. In addition, 34 patients with cardiovascular disease (CVD) and 15 healthy centenarian offspring (CO) were enrolled An Exploratory Factorial Analysis grouped the miRs into three main factors: factor 1 primarily higher in 20-year-old subjects, but these differences did not reach statistical significance, factor 2 primarily higher in octogenarians and factor 3 primarily higher in centenarians. MiR-21, the most highly expressed miR of factors 2 and 3, was further validated, confirming the differences in the age-groups. MiR-21 expression was higher in the CVD patients and lower in the CO compared to the age-matched CTR. MiR-21 was correlated with C-reactive protein and fibrinogen levels. TGF-ß signaling was the predicted common pathway targeted by miRs of factor 2 and 3. TGF-ßR2 mRNA, a validated miR-21 target, showed the highest espression in the leukocytes from a subset of the octogenarians. Our findings suggest that miR-21 may be a new biomarker of inflammation. Highlights Profiling of circulating miRs revealed age-related differences. MiR-21 was decreased in centenarians and increased in CVD patients. A significant correlation between miR-21 and C-reactive protein and fibrinogen was observed MiR-21 appears as circulating biomarker of inflammation in aging process and CVD. Keywords Circulating microRNA; Centenarians; Centenarians offspring; Circulating miR-21 1. Introduction Human aging is a highly complex process characterized by the remodeling of many molecular pathways involved in cellular and tissue homeostasis ( [spazzafumo et al., 2011] and [Cevenini et al., 2010]). An important goal in this field of research is to identify innovative cellular and tissue level biomarkers of aging that may also be useful for diagnosing age-related diseases.MicroRNAs (miRs) are small non-coding RNAs involved in the epigenetic regulation of coding gene expression. They provide an additional level of control for important cellular processes such as growth, differentiation, the stress response and remodeling ( [Garzon et al., 2009] and [Zampetaki et al., 2011]). They can safeguard the robustness of biological systems, modulating in turn the chance to achieve longevity or develop age-related diseases. Several recent reports have suggested that circulating miRs have relevant diagnostic and prognostic implications for age-related diseases, but their clinical relevance is still controversial ( [Cortez and Calin, 2009], [D’Alessandra et al., 2010], [Zampetaki et al., 2011], [Olivieri et al., 2012a] and [Olivieri et al., 2012b]). At present, only a few studies have identified significant differences in the circulating miR levels of healthy adults and centenarians (Elsharawy et al., 2012). Data obtained from models such as Caenorhabditis elegans and mouse have shown that specific miRs exhibit age-dependent expression patterns ( [Noren Hooten et al., 2010], [ibanez-Ventoso et al., 2006], [Li et al., 2011a] and [Maes et al., 2008]). It is important to recall that exceptional survival requires the dynamic maintenance of physiological variables at optimal levels and that the levels of many aging biomarkers have been shown to change throughout one's life ( [Yashin et al., 2009], [Franceschi et al., 2007] and [spazzafumo et al., 2011]). Interestingly, recent data have demonstrated that the expression of miRs in human peripheral blood mononuclear cells changes with aging, suggesting that miRs and their predicted targets may be potential diagnostic indicators of aging and/or age-related diseases ( [Noren Hooten et al., 2010] and [Li et al., 2011b]). Furthermore, gender specific signatures in the circulating miR profiles of young male and female individuals were recently reported (Duttagupta et al., 2011). Studies have tested if lysed cells contribute to blood circulating miRs or if an active exchange of miRs occurs across cell membranes (microvesicles or exosomes) ( [Valadi et al., 2007], [Turchinovich et al., 2011] and [Ramachandran and Palanisamy, 2011]). An interesting aspect related to the “active secretory hypothesis” is the possibility that circulating miRs may influence the intercellular signaling of health status ( [Cocucci et al., 2009], [iguchi et al., 2010], [Zampetaki et al., 2011] and [Zhu and Fan, 2011]). It was recently demonstrated that exosomes are readily taken up by macrophages, supporting the notion that exosomal RNA can be shuttled between cells ( [Losche et al., 2004] and [Lasser et al., 2011]). Subpopulations of plasma microvesicles and their miRs have also been reported to regulate the immune response and hematopoiesis (Hunter et al., 2008). These findings underline the urgent need to investigate the biological role of circulating miRs We aimed at identifying the plasma expression levels of miRs in differently aged healthy persons (20 to more than 100 years of age) to determine if healthy aging is characterized by differences in circulating miR expression levels. Moreover, because cellular miRs use well-connected networks to control many important biological functions, one may hypothesize that groups of miRs could modulate common target pathways. Therefore, we aimed at identifying the common pathways targeted by circulating miRs that are differentially expressed at different ages. Finally, the circulating miRs that were differentially expressed in healthy subjects of different ages were also analyzed in older CVD patients and centenarian offspring. Geriatric CVD patients are one of the most studied models of unsuccessful aging, while centenarian offspring are a model of successful aging due to their significantly reduced risk of CVD development and mortality. [snip] The CR Society List Rules require that list users respect the U.S. copyright law and regulations.<br style="color: rgb(34, 34, 34); font-family: arial, sans-serif; font-size: 12.727272033691406px; "><br style="color: rgb(34, 34, 34); font-family: arial, sans-serif; font-size: 12.727272033691406px; ">CR@lists.calorierestriction.org<br style="color: rgb(34, 34, 34); font-family: arial, sans-serif; font-size: 12.727272033691406px; ">To change CR mailing list settings or unsubscribe:<br style="color: rgb(34, 34, 34); font-family: arial, sans-serif; font-size: 12.727272033691406px; ">http://lists.calorie...restriction.org
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