Hi everyone, please help look over my regimen, tell me what you think. Ask questions if you want and I'll try my best to answer them.
Caution: Don’t force yourself into a lifetime of culinary ascetism, that will not work [1]. Instead allow for some flexibility 10-20% of the time.
Please read my Treatise on Health: https://nocraphealth...tise-on-health/
Principles
Vitamins and Minerals 1.5-2.0x RDA (Use Cron-O-Meter) [2]
Protein ~ 1-1.2g/kg (Plant sources; decrease leucine intake = decrease in mTOR) [3]
High MUFAs, PUFA
Avoid toxins (pesticides, lectins from grains/legumes, gluten [10], plastic e.g. BPA, soy*)
AGE Minimizing Food Preparation [7]
Reduce Body Iron Load w/ Phlebotomies [15] (Males Only)
Vegetarian Diet without high GI carbohydrate [16,17]
Prudent Supplementation (High Benefit / Little Risk) e.g. folate, thiamine excess = cancer [18,19] – synthetic folate is 50% more bioavailable [20] (natural folate is polyglutamated)
Carninutrients (carnitine and creatine [22], carnosine [23], taurine [21], coq10, Vb12…)
Phytonutrients from natural matrix (EGCG, isothiocyanates, anthocyanin, carotenoids, etc…) [24]
*There is a possibility of soy consumption being linked with dementia [99]. Not much long-term research has been done in this area; there was a RCT done on isoflavonone finding no effect [100]. It is possible that the association may be due to the processing (e.g. formaldehyde in the past [101]) or maybe the packaging material; aluminum may be another reason however the evidence is weak. The other likely mechanism is the estrogenic isoflavonones, thus (101) finding an effect in older but not younger Indonesians. This may be related to the “window of opportunity” idea (criticism of the WHI) idea with HRT in women.
Other Principles
Stay away from processed foods, especially those exposed to high temperatures (i.e. dAGEs, oxidized cholesterol, rancid fat, ceramide, etc….) [25]
The U/J-shaped curve may be reverse causation as non-cancer causes of death may cause weight loss 10 years before the event [94] (thus studies excluding early deaths 2-3 years may not be long enough)
Maintain a low body fat % (men~10, women ~25) [26]
Be below Ideal Body Weight*: Creff’s Formula: Ideal weight = (height – 100 + (age / 10)) x 0.9 x indice [Gracile: indice 0.9 Normal: indice 1 Stocky: indice 1.1]
BMI
Keep your gut healthy with at least 30g of non-supplemented fiber/day [30-32]
Go to bed on an empty stomach, improves sleep quality and glucose levels. [33]
* http://www.bluejean....deal-weight.php
Fitness Goals
Aerobic Training (30min 7x/week @ THR) [8,9]
45min at THR = ((HRmax − HRrest) × 0.80) + HRrest (Karvonen method)
estimating HRmax = 220 – age
Resistance Training 4x/week (Min. Bodyweight) [11,12]
No Antioxidants peri-workout – Interferes with benefits [13,14]
Targets
Vitamin D [25(OH)D] Serum Level = 30-40ng/ml [34]
HbA1c
Protein Intake ~ 1-1.2g/kg [36]
Dietary Phosphate
PUFA Intake
TC
The J/U-shaped curve is reverse causation [91-93,95,96] e.g. if you are going to get cancer 10-20 years before it becomes diagnosed cholesterol levels start to trend downwards
Max. 50mg cholesterol/day and 15g SAFA/day [41]
Methionine Intake ~15mg/kg [44,45] (no dietary control possible though)
Diet Comparison Macro My Diet ADA Diet Zone Diet Carbs (40%) 200g (55%) 275g (40%) 200g
Fiber
>60g 30g 30g Protein (18%) 90g (18%) 90g (30%) 150g Fat (45%) 90g (30%) 67g (30%) 67g
SAFA
(8%) 15g (7%) 16g (7%) 16g
N.B. Numbers are not exact because fiber is ~2C/g. Based on 2000 calorie diet.
Must Eat Foods:
Olive Oil (high polyphenol high oleic acid)[46-48], Adulteration of olive oil [49] [Nb: once opened use vacuum stopper to store]
Hazelnuts (low in SAFA and PUFA, high in MUFA, high in polyphenol) [50,51,61]
Blueberries, Dark Chocolate Powder (no SAFA)*,
Sencha (green tea)*** [52,53], Coffee [87], Citrus Peel [54]**, Cooked Tomatoes [56]
Brassica Vegetables Raw [55] (many studies are equivocal but actual measurement of urinary isothiocyanate is associated with reduced cancer risk [102])
Garlic (57), Ginger, Curry,
Red Wine w/ meal [58,59]
*Only non-alkali (keeps the polyphenols), Carribean and South American sources (potential for lead contamination) [60] - Lookout for new studies with regards to Parkinson risk [69, 70]
There are compounds called isoquinolines in chocolate (also other foods) which are similar in structure to 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine (MPTP) which poisons mitochondria Complex I. [71]
However, the increased risk found in (69) may be due to self-treatment [72]
**Buy organic and wash with Nature Clean Fruit & Veggie Wash
*** 1tsp of loose leaf sencha = 2.4g. According to (62). Water tea ratio 20:1 (mL/g) [science and tradition meet]. Throw away first 30s infusion with a Water tea ratio of 10:1 (hopefully this gets rid of most of the Al and F).
Note: For a great list of phytonutrients and foods see Wikipedia Article. You can also browse the Phenol-Explorer that’s being built. (63) is an interesting read.
Organic vs Conventional Debate
Organic farms use pesticides too. We all know conventional farms use pesticide. For me to purchase organic produce for health reasons it must be shown that organic vegetables and fruits have decreased levels of persistent organic pollutants/pesticides. Considering persistent means long half-life organic and conventional would contain the same amount (as the current farming practice would not effect past accumulation in the environment). This is the case with the lipophilic organochlorine [106,111]; but this may depend on the type of vegetable with beets and carrots looking bad [112].
I am willing to accept that synthetic pesticides are more toxic, e.g. maneb, fenpyroximate, pyridaben, chlorpyrifos, fenazaquin, metabolites of Mancozeb have toxic effects on the brain and mitochondria, however the toxicity is present at very high doses. In some studies done with regards to prenatal exposure it seems to effect childrens IQ [113,114] but why the difference [115]. In a 5-day study in children consuming an organic diet decrease the organophosphate load as measured in the urine [107]; there is no mention of whether the conventional vegetables were washed though . There has been efforts to decrease the use of organophosphates with good results [110].
Most measurements are done in its natural state, at home we wash our produce and I even use a light detergent thus decreasing external pesticide/pollutant content [109, 110]. [Thinking of purchasing a ultrasonic machine for cleansing].
Conclusion: For now I buy conventional and use a natural detergent and an ultrasonic cleanser to lift of substances from the surface of the vegetable.
Diet and Supplement Regimen
NB Consumed water is filtered through Reverse Osmosis (AquaPure Reverse Osmosis Model AP-RO5500)
Steel cut oats (20g), lentils (10g), Wheat Bran (10g), Psyllium (10g), yeast spread (0.5 tsp) [nb1], cinnamon, cocoa powder + 10 Hazelnuts
2 tsp of flax seed oil [64,65]*
Cauliflower smoothie w/ some other greens – for choline(75) (blended with Kefir and half a banana)
Olive oil (2 tsp)
Sencha Green Tea
Probiotic source – live culture/home-made yogurts or other fermented dairy’s; I use Kefir
*Kombucha carries risks (http://www.cancer.or...on/kombucha-tea) 30 Min Before - Lysine (1g) [67,68]** (preload? [116,117])
w/ Meal
Vitamin D (2000IU) [73]
Methylcobalamin (500mcg) [83,84]
3 hrs after meal
IP-6 (500mg) [76-78]
Anti-cancer effect, found in bran but bound to minerals so no effect. Thus supplemented.
Lunch (w/ large salad)
½ C black beans, lentils
2 tsp Vinegar
10 Hazelnuts + 10 almonds
Seasoning
Preparation: Soak the bean for 24 hours. Boil for 10 min (destroys lectins) then simmer and stir occasionally until soft (~1.5 hours)
[Note: Legumes require preparation to remove toxins] w/ Meal
Zinc (10:1 Zn:Cu) as required
Beta-alanine (1g) (79)
Creatine (800mg) [88,89]
Only Creapure, others may have impurities: http://www.brinkzone...te-on-creatine/
Dinner
Varies: steamed/raw vegetables (e.g. turnip greens, red/green lettuce, napa cabbage, eggplant, zucchini, asparagus, chinese broccoli, bok choy, etc…)
Crimini mushrooms (good niacin source)
10 Hazelnuts
2 cloves of raw garlic
1 tbsp olive oil
2.5 fl oz of Red Wine
30 Min Before - Lysine (1g) [67,68]w/ Meal
Taurine (500mg) [21,86]
Vitamin K2 MK-7 (90mcg) [74] (or MK4 5mg)
Lithium (5mg pill split over 7 days) [80-82]
Other
Acetyl L-Carnitine(250mg) [85] 4/week
Why no Alpha Lipoic Acid?
At least in healthy males no benefit for glucose uptake and may interfere with glucose uptake post-exercise [97]
In people with healthy kidneys may cause oxidant damage [98] nb. the dose is many times what most people take though (allometrically scaled = 2g of racemic lipoic acid)
Carninutrient Replacement: ALCAR, beta-alanine, methylcobalamin, taurine,Post-Prandial Protection: L-Lysine, Wine
Nutrient Repletion: L-Lysine, Lithium, Vitamin K2, Vitamin D3, IP6, Zinc
nb1. If you need to supplement the B-vitamins because its hard to reach the RDA use Marmite instead of Brewer’s yeast. Phosphate excessively high in Brewer’s.
nb2. Use half and half salt for seasoning. Decrease sodium intake and increases potassium intake.
nb3. Also see EWGs Pesticide Guide
*Buy a flax seed oil that is in a bottle with antioxidants. Do not buy pills because it increases the surface area for oxidation and also if you’ve ever seen the encapsulating machines they generate heat [required to seal gelatin capsule] (66).
**Lysine works by binding the glucose molecules floating around post-prandially. This way this free it just gets filtered through the kidneys instead of glycating more permanent structures.
Supplement Buying
Can be bought at iHerb.com My code is TUF454.
Vitamin K2 http://www.iherb.com...60-Softgels/256
Vitamin D3 http://www.iherb.com...0-Softgels/7763
Lithium http://www.iherb.com...ggie-Caps/22777
Phosphatidylcholine http://www.iherb.com...0-Softgels/8518
Red Wine Extract http://www.iherb.com...-Veggie-Caps/18
IP6 http://www.iherb.com...20-Capsules/190
ALCAR http://www.iherb.com...20-Capsules/175
Beta-alanine http://www.iherb.com...-oz-500-g/10940
Taurine http://www.iherb.com...8-oz-227-g/7425
Methylcobalamin http://www.iherb.com...-Lozenges/43808
L-lysine: http://www.iherb.com...0-Caplets/10490
Creatine http://www.iherb.com...1-kg-Powder/338
Zinc http://www.iherb.com...90-Tablets/2670
Olive Oil Purchasing
Vancouver: Amphora Nueva Online
Other: anyone sourced by Veronica Foods
Calorie Restriction Pros and Cons Pros
Live healthier (no heart disease, no Alzheimer’s, no cancer)
Probably live longer (90) – however may depend on genetic background.
Feel more energetic (increased BDNF)
Best way to reach long-term life extension i.e. accepting SENS interventions
CONCLUSION
Based on personal preferences one has to balance the pros and cons
For me the expected value doesn’t go over 0 considering that CRON is not proven in humans (or even primates for that matter) as of yet.
Cons
Emaciated
Constantly hungry
Decreased libido
Cold intolerant
Decreased strength
Decreased BMD (however structural integrity may be maintained)
If critically ill less likely to survive
Social life problem (can’t eat together)
Nutritional Report (w/o the dinner)
General (83%)
===========================================
Energy | 1329.5 kcal 70%
Protein | 62.0 g 111%
Carbs | 169.0 g 130%
Fiber | 55.9 g 186%
Fat | 59.6 g 92%
Water | 1302.9 g 35%
Vitamins (88%)
===========================================
Vitamin A | 19034.0 IU 634%
Folate | 896.1 µg 224%
B1 ) | 1.7 mg 138%
B2 | 1.8 mg 136%
B3 | 18.5 mg 116%
B5 | 6.4 mg 127%
B6 | 2.3 mg 138%
B12 | 1.0 µg 41%
Vitamin C | 221.7 mg 246%
Vitamin D | 117.6 IU 29%
Vitamin E | 17.6 mg 118%
Vitamin K | 299.5 µg 250%
Choline | 341.7 mg 62%
Minerals (87%)
===========================================
Calcium | 964.4 mg 80%
Copper | 2.4 mg 268%
Iron | 16.9 mg 211%
Magnesium | 513.5 mg 122%
Manganese | 7.1 mg 310%
Phosphorus | 1366.6 mg 195%
Potassium | 4816.3 mg 102%
Selenium | 37.9 µg 69%
Sodium | 345.5 mg 27%
Zinc | 10.1 mg 92%
Lipids (50%)
===========================================
Saturated | 6.0 g 30%
Omega-3 | 7.7 g 483%
Omega-6 | 9.8 g 70%
Cholesterol | 4.9 mg 2%
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