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About Michael569

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  • Birthday 01/10/1991

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  1. I have realised that over the past 6 months, this forum has become an incredibly huge distraction for me and I keep procrastinating here and avoiding the hard tasks, challenges and questions I need to figure out in my life and in my business. On average, I would often spend up to 90min - 2 hours here in accumulated time. That needs to stop, I need that time elsewhere. Going forward I want to be putting more time into my marketing planning, social media content, client work and figuring out more effective ways to expand my clinic otherwise I'm never gonna be able to leave the 9-5 and with the change of management, I am starting to resent it more and more each day. I've recently also made a decision to extend my clinic to women because I no longer associate with the decision to go men's health only. I still work with women so what the hell is the point anyway !!! So I need to put work into redesignign my website, changing name and changing all my ebooks to that point. And with planning a kid within the next 12-16 months I can't afford to be fucking around anymore. So thanks to anyone who has been following along with my posts around here. Thanks to Leo for building this super amazing place! Anyone who liked my responses feel free to connect on Insta or Facebook (links on my website, at the bottom - see signature), I'll be sharing more health stuff there. Going forward, I'll be taking between 4-6 months off from here (more if I deem it useful) . If you see my logging in it must have been by accident Take care everyone!!
  2. @Jason Actualization thanks for the response. I think we agree more than we disagree on. I accept my knowledge limitations regarding renal markers. Maybe @undeathercould elaborate I don't care much to go into a debate around PUFA vs SFAs , I've told myself i won't do that on the forum anymore ? don't think we'd reach a consensus anyways. Regarding my personal tests, I've had a blood lipids / sugar assessment recently. All looking pretty good except my current bodyfat. I'm at 18.7% , I'd like to see that number down to 14 but between 9-6 job, building an online business and planing a family, I'm finding it gradually more and more difficult to sustain the levels of athletic commitment i had when i was younger along with 12.9% reading during my athletic peak 10 yrs ago My V02 Max reading was 51.4 so i was pleased with that. Probably did better in early 20s tho ?
  3. Not for most people. BMI in close concordance with WHR and waist circumference are a powerful predictor of CVD risk and diabetes in both men and women. Increases and decreases go along with the risk profile hand in hand. Plenty of clinical trials have demonstrated that. People lose weight, their BMI shrinks, and they experience fewer heart attacks and strokes. Sure, if you're Jay Cutler or Phil Heath in the high -season (or pregnant woman), BMI does not apply to you because even tho you're heavy, most of that is coming from FFM - everyone else, it absolutely does. Most people are neither that athletic nor that lean; for a majority of the population, BMI combined with the other two is very much clinically relevant. But ideally, you should be looking at anthropometrics in combination with blood lipids and blood sugar and maybe even liver profile. There more we have the better. Would be nice to have a nephrologist's take on this as renal markers are very hard to interpret/ I wouldn't say GFR is meaningless but it is certainly not enough to diagnose CKD on its own. There are a few limitations to GFR/Creatinine assessment. Usually, it is a first line of assessment and based on those results further investigation is warranted (or not) Based on low FR, nephrologists might request further tests like BUN: Creatinine ratio and even Cystatin C as mentioned. We added it to the list because it is one of those that may fly under the radar but skewed numbers will quickly tell a doctor that more investigation is required. But I'm not that versed in nephrology literature and my license prevents me from working with CKD so I'd like an opinion of a professional from that area - not something I ever looked in deeply. You might be right with that 24-hour monitoring I agree, oxidised LDL accumulation in sub-intimal (inside the body of artery) space is what triggers foam cell buildup & plaque formation. But the tricky part is how do you monitor it? Most atherogenic ox-LDL is trapped insidesubendothelial space - it won't show up on blood screening because it is not there anymore. That's where you need CAC or a CT angiogram to be able to physically see the level of arterial damage. Secondly ox-LDL might be elevated in smokers, for example, and so can temporary dietary variations increase it. Same way in diabetics we must not be looking at variations of insulin after meal but at long-term markers (e.g.HbA1C) Some oxidation of LDL is inevitable - this is just the natural wear & tear of the human body. In fact, the way human cardiovascular system is designed is that it basically renders itself to atherogenesis purely through the combination of sheer pressure on the endothelium in combination with ApoB-containing particles. It is actually pretty fascinating once you hear a lipidologist describe this. So what happens is the more APoB containing lipoproteins you have floating around (APoB = LDL, VLDL & LP(a)) the higher the statistical likelihood that they will get pushed inside the subendothelial space (inside the artery) by the force of blood pressure (one of the reasons why blood pressure absolutely matters). The more of ApoB containing particles you have, the higher the odds of them bumping into other objects floating around in the blood vessels, things like free radicals, toxins, damaged blood cells carrying oxygen etc , and get oxidised - again this is statistical probability. It happens all the time inside every single one of us. You can't prevent this - they keep coming in and out all the time. You just want this to be happening as little as possible. And one of the reason we believe that for example HDL is so important because it might be able to shuttle trapped LDL particle outside of tunica intima (even oxidised LDL). But I don't think this has been proven yet so take that as a speculation. So the aim is not to be reducing ox-LDL (sure you want as low as possible) - the aim is to be reducing APoB containing lipoproteins - LDL-C, VLDL and Lp(a) (read "el-pee-little-a). You control the ApoB, you control heart disease progression. At this stage this has been overwhelmingly confirmed in epidemiology and in clinical trials. Best ways to control APoB? don't smoke don't become fat don't become diabetic control your blood pressure exercise to reduce stiffening of the arterial wall moderate your intake of saturated fat ( I don't yet know the full scope of where that balance is but studies seem to suggest that 25-40g per day - somewhere in that ballpark, is the moderation limit, going below you're fine, going chronically above, you might be in problem). But I am yet to fully do this deep-dive. PCSK9 inhibitors and statins where elevation is driven by genetic mutations
  4. Not from the cardiovascular disease & cancer risk perspective. That's the priority, I don't care if someone has lot of gains as long as they are obese in the midline. Because you can get huge and it will seem like your shoulders are always wider than your hips but that's not the same story you'll hear if you draw a blood of such person and see that their LDL and non-HDL is through the roof. More muscle isn't going to protect you from atherosclerosis in such case. From a clinical perspective (and longevity perspective) that's an absolute priority. Getting one's waist size to an appropriate number is like injecting yourself with 10 more years of life. Wider shoulders and thicker lats won't do that for you.
  5. I feel like there is a deeper question on the back of this. Is there any chance that what you're asking is: "How do I grow myself without spending money?" Because simply hoarding money for the sake of having "more on my account" can significantly hold you back. You don't want to be wasting but something you need to make an investment that will hurt and set you back 3 grand without even being able to justify it in the short term. - in fact the most strategic investments you will make will usually have zero immediate effect, especially when you are investing into an intellectual capital (instead of buying stuff) But a simplest answer is for you to find a way to make extra income to put your mind at ease so rather than hoarding you can rest assured that more is coming in all the time and you are in freedom to spend when you need to. If you want to be reading more without spending why don;t you just borrow books from the library or get them second hand on Facebook Market & Ebay.
  6. I am not sure to what degrees fatty acids are implicated in disease prevention and longevity - at least the long chain ones like EPA & DHA. They are important to some degree and we know that deficiency is a problem but once deficiency ius restored I don't know if more is necessarily better. I do take occasional Algal Oil but it is for my own peace of mind - the evidence isn't great there for dose-dependant risk reduction - meaning "if we take humongous amount of fish oils, is it actually doing anything?" I don't know I have tested clients in the past twice - once it was fine, the other time they were very low but restoring those levels did not correct the symptoms so....hard to say. Maybe Omegas are just a proxy for healthy lifestyle and we are looking at this completely in the wrong way
  7. FSH & LH tend to undergo more fluctuations in women with respect to the menstrual cycle. The ranges are looser then in men and slightly different in the luteal phase (day 15-28) vs follicular phase (day 1-14) . They have stronger diagnostic and clinical implications in things like PCOS, endometriosis and different levels of PMS. They are also more relevant in postmenopausal too. In men, these tend to be more stable and variations are either temporary or more likely to come down to significant clinical outcomes (hypogonadism, pituitary cancer etc). Testosterone & DHEA is more relevant among men and especially testo in men pass 45 when they start to sink. Levels of testosterone and DHEA are worth testing in men with chronic depression, ED, gynecomastia etc. LH & FSH are harder to justify and most endocrinologists will give you the middle finger in the absence of symptoms. Maybe prolactin would be worth testing....sometimes, depending on symptomology. I think there is time and place for testing both LH & FSH - sometimes. But it is not relevant for most guys. Where variations are detected, they need to be pharmacologically corrected and root cause (e.g. pituitary or hypothalamic tumour need to be investigated), there is very little diet or lifestyle can do.....which is why we didn't include them. Does that make sense?
  8. Because many of us around here are freaks, we like to go beyond with our minds and our personal & spiritual development. Let's go beyond with our health too. The stuff below is what you need to be really interested if you wanna stick around long enough especially if you have a strong sense of purpose and passion. And if you have a family history of early heart attacks and strokes or diabetes, even moreso @undeather and I have put together a list of biomarkers you should pay some level of attention to if you care about long-term health beyond what is considered standard. We did not include range levels because many are not fully standardised - do your own research and consult a medical practitioner or private medical institutions for those. We did not include any testing sites either - on purpose. Note: This is NOT any form of medical advice or general health advice. This post is purely informative and does not warrant immediate action. This is more FYI to do your own research. These are tests with highest level of evidence and most of these have been linked to chronic disease in some way or another - some more than other. The red ones should be your priority, especially once you hit 30+. Monitor these regularly with your health professional and on your own (the ones you can). But even if you are younger, you might benefit from keeping an eye on them. Keeping these at optimal level will SIGNIFICANTLY reduce your risk of cardiovascular disease metabolic disease neurodegenerative disease disability Yes, this is overwhelming Yes, this is a bit neurotic (I like to think, strategic) And yes this probably deeper than most people will ever go BUT....you are not like most people, so bite the bullet and start researching With that out of the way, here is your Comprehensive Guide to Most Important Tests for Long-Term Health ANTHROPOMETRICS (monitor regularly on your own and with the doctor) bodyweight - monitor fluctuations, especially weight gain BMI (can be self-measured) - monitor fluctuations waist: hip ratio - easy to self-monitor or with doctor waist circumference easy to self-monitor or with doctor fat-free mass (private test - DEXA) skeletal mass (private test - DEXA) - more relevant past 45 visceral adiposity (private test - DEXA) BLOOD LIPIDS (regularly monitor with a doctor, especially if you have heart disease in family) Total Cholesterol LDL- Cholesterol HDL - Cholesterol Triglycerides ApoB - ideal, if not essential, measurement to assess lipoprotein-related atherosclerotic cardiovascular disease (ASCVD) risk, Lp(a) - Measuring Lp(a) once in a lifetime to screen for genetic-high Lp(a) is one of the most crucial tests you can do for longevity. BLOOD PRESSURE & RHR (monitor regularly on your own or with a doctor, especially if you have heart disease in family) - get an annual checkup on these Systolic Blood Pressure - can be self-measured, regular monitoring is a good idea Diastolic Blood Pressure - can be self measured regular monitoring is a good idea Resting Heart rate - can be self-measured BLOOD GLUCOSE MANAGEMENT (monitor regularly with doctor especially if you have heart disease or Type II diabetes in the family) Fasting Glucose Post-prandial glucose (1 & 2 hour) Glycated Haemoglobin - HbA1C (%) (HOMA-IR) if suspecting problems with blood glucose OGTT with Insulin/Glucose/C-Peptide HEPATIC (LIVER) HEALTH monitor with a doctor if you have NAFLD in family ALT for fatty liver screening RENAL (kidney) MARKERS monitor with a family history of kidney disease or for your own information GFR creatinine OTHER - good to know Homocysteine - monitor with family history of heart disease or if known MTHFR C677T homozygous mutation CRP (as hsCRP) - (doctor or private) GENOTYPING (unlikely to be monitored by doc, can be measured privately - not cheap APOE genotypic screening (especially APOE ε4 allele) - measures lifetime risk of Alzheimer's ENDOCRINOLOGY Might need to go private in the absence of symptoms, but might be worth keeping an eye on. For men: (monitor in accordance with symptoms or for self-calibration) Total & Free Testosterone SHBG DHEA-S For women (monitor in concordance with symptoms or pregnancy - or as advised by health professional;) oestradiol Day 3-5 of the cycle: LH, FSH, Estradiol, Testosterone, DHEA-S, SHBG, Androstendione 2nd half of the cycle (Day 14 +) : Progesterone, Prolactin Thyroid TSH, T3, T4 - worth keeping an eye on with family history of thyroid disorders and heart disease NUTRITIONAL (easy to monitor on your own) Vitamin D as 25-hydroxyvitamin D3 (easily obtained private or from doctor) (nice to know) Fatty Acids via Red Cell Fatty Acid Profile - private test PERFORMANCE MEASUREMENTS (monitor at least twice per decade) V02 MAX (in performance lab with the mask, not on fitness tracker) Grip Strength - a strong predictor of later life disability, "do you even lift bro"?
  9. Thanks, I've been considering it but was worried it would just be the "stop being a fucking pussy bro" type of a book. Was it practical enough?
  10. I think he means per 100g. It depends on the processing and density but for firm tofu, you'll usually get 10-14g protein / 100 g weight tops. Whenever you see higher values they are usually measuring cups - Americans like to do that. You get about twice as much for Tempeh per gram But then nothing prevents you from smashing an entire 400g block in one go if you want to be a freak & a soyboy for life no offence indicated there - I love being a soyboy too
  11. Yes, stable and prosperous relationships require work. The same way your children, your work, your purpose, your health and your spirituality require tons of work. If you commit to another person and want to make it long-term, it is impossible to get there without an incredible amount of deliberate action. But the rewards you get exceed what you put into it. And I'm not talking about regular sex, that's actually not even on the top of those benefits. If you are with a mature person you help each other grow and prosper and you create something that is strong, reliable and that you don't see anyone around you having. Obviously, if you want to have children, family and stability without a life of drama, infidelity, traumatised children and flying plates, only a healthy relationship will get you there. The notion that relationship should be all charm and buzzing is mostly based on the initial spark of horniness when people can't get their hands of eachother. Once that passes the real work begins. This is where a lot of people would say "I don't feel it anymore, I don't think I love him/her anymore" -and they break up. This is a typical error in relationship psychology. They didn't stop loving, Loving another person is totally different, its not about humping eachother in a bedroom 3 times a day. Loving another person never goes away as long as you are willing to put work into it. As Scott Peck describes it Love is the will to extend one's self for the purpose of nurturing one's own or another's spiritual growth... Love is as love does. Love is an act of will -- namely, both an intention and an action. Will also implies choice. We do not have to love. We choose to love.” - Road Less Travelled , Chapter 2 (well worth reading btw) Take it as someone who has been in a relationship for almost 13 years. We got engaged recently and I've never looked back. With each year and all the work we've put in, the bond has got stronger, more mature and more prosperous. We've helped each other grow so much over the years. We've become like an extension of one another. Sure, there were occasional thunderstorms over the years, sometimes you disagree, sometimes you have small argument - but those go as quick as they come. We've had so many incredible experiences, adventures and journeys together that I could write a 10,000 page book and I'd happily go back to any of those and relive them again. I pity the folks who are afraid of relationships and spend their time and money chasing one-night stands and get from one relationship to another. The thing they are chasing , deep down, is the thing that ONLY a stable relationship can give you, they just don't know it.
  12. are you taking medication for acne control? Antibiotics? Acutane?
  13. is it working better for you now that you do it this way? I recall we had this conversation on another thread I don't think he has tested tho - @Something Funny did you have your blood glucose and A1C investigated?
  14. It's fine most of the time. The only potential issue I have are the tomato heavy products that are actually cooked inside the can, someone once told me Heinz Beans is made this way. I was never able to verify. If that was the case potential aluminum leakage in reaction with tomato acidity could be an issue - maybe Things like mackerel or sardines in can or beans in water are probably safe. I find that beans from a can need a bit extra cooking. Ideally pressure cook your own beans from dried. I sometimes do 3-5 kilo raw beans mix - soak for 24 hrs, then on 30 mins high pressure then dry and then freeze into vacum sealed package. Takes a while but you have a stock that will last you a while. Once done each time you cook toss a frozen chunk in the food.
  15. if it doesn't explicitly say, it is not. The sellers who go the extra length and supply organic will tell you - because it sells and because it costs shit ton of money. Those who do that will tell you - multiple times all over the packaging. The reason organic produce is packaged is to prevent contamination with non organic produce. If it doesn't say , it's not organic. not organic does not mean it is bad for you similarly, processed, does not automatically mean bad for you - only small amounts of processed foods are what I would peg in "definitely unhealthy" category