The Permanent Supplement Regime

[MachineGhost]

I have changed my regime around to deal with the issue of AMPK-activation which is necessary for autophagy, life extension, weight loss, etc..  Since I do 18-hour intermittent fasting (IF) daily, it recently struck me as a terrible idea to keep that going during what should be the 8-hour anabolic feeding period.  So I've essentially moved all of the AMPK-activating supplements to dinner time (at the end of the 8-hour period).  Additionally, I've moved all fat soluble supplements to dinner as I'm real concerned about all the gut bug fibers in the smoothie absorbing them.  It remains to be seen whether or not dinner time is too late in the day for energy enhancing supplements to not cause insomina.  Before this change, I had already dropped pterostilbene/resveratrol, fisetin and ecklonia cava extract to go "back in time" to the period just before I started having joint issues which also coincided with me lifting weights again.  My working hypothesis is too much stress and cortisol from life and weight lifthing "enhanced" by IF and AMPK-activating supplements did not allow for proper recovery.

Reub, pay attention to the new addition that goes along with Vitamin C that is necessary for its bioavailability.  I can't believe I forgot all about that for so long!

I also dropped the strontium because other bio-agents do the bone biogenesis that it does (tocotrienols and something else that I forget).  As well as copper and manganese which should never be taken in a supplement as they are harmful (along with iron, alpha-tocopherol only and folic acid).



Time Site Item Rationale
Wakeup VitaCost L-Carnosine (500mg) [1] Extends senescence by 20%, prevents AGE formation. protects/repairs mitochondria, increase energy, regrows nerves
3AM VitaCost Solaray Two Stage Time Release Vitamin C (1000mg) [1] Collagen synthesis, general antioxidant, recycles E, cardiovascular health, raises HDL, lowers CRP, reduces colds
VitaCost TwinLab Citrus Bioflavoinoids (800mg) [1] Stabilizes leaky cell membranes, Improves C bioavailability (mandatory)
Swanson Iodoral (3.125mg) [1] Iodine for T1-T4, LDL
Swanson Activated B-Complex High Bioavailability [1] Anti-AGE agents: Benfotiamine, P5P
VitaCost Source Naturals DMAE (130mg) [1] Reduce lipofuscion (age spots), Works with lecithin to create acetylcholine
Amazon AOR Probiotic-3 [1] Permanent probiotic, Clostridium butyricum
Amazon Premier S.O.D. (1210u) [1] Boosts endogenous antioxidants, increase energy, protect against endothelial dysfunction
Amazon Natural Radiance Topical DHEA Cream (2oz) [2 pumps] Each pump 12 hours apart [Experimental]
Swanson Fo-Ti (500mg) [1] Anti-Grey Hair Protocol component [Experimental]

Breakfast Local Frozen Blackberries (16oz) [1/2C] Antioixdants
4AM iHerb NOW Apple Fiber Powder (12oz) [1T] Bulk forming fiber, polyphenols
Amazon Hi-Maize Resistant Starch Powder (80oz) [1T] Prevent insulin spike, feed lower gut bugs
Amazon Green Banana Flour (350g) [1T] Prevent insulin spike, feed lower gut bugs
Amazon Plaintain Flour (16oz) [1T] Prevent insulin spike, feed lower gut bugs
Amazon Jarrow Inulin & FOS Powder (180g) [3g] Feed upper and lower gut bugs
VitaCost KAL Pure Stevia Extract Powder (3.5oz) [1] Sweetener
Swanson Lecithin Granules Non-GMO (3lbs) [1T] Methyl donor (reduce homocysteine), Protect brain, Membrane integrity, Anti-Brain Fog
TrueNutrition Beef Protein Isolate (64oz) [90 cc] Collagen Protein
Honeyville Dextrose Powder (50lb) [1/4C + 1T] Safe carb
Swanson CreaPure Creatine Powder (1kg) [1 scoop] AMPK, muscles
Local Napa Valley Naturals Extra Virgin Olive Oil (25.7oz) [1T] Genuine EVOO with polyphenols
Puritan Jarrow Saccharomyces Boulardii + MOS Transient probiotic
Amazon Prescript-Assist [Weekly] Spore-forming broad spectrum soil-based probiotic [Potent!]

Lunch VitaCost Nature's Way Calcium Citrate/Carbonate/Malate (250mg) [2] Anti-ostereoporosis, anti-cancer
8AM Swanson Niacin-Bound Chromium (200mcg) [1] Improve insulin utilization
VitaCost Olympian Labs DIM (100mg) [1] Inhibit aromatization of T from E
Swanson NOW Chlorophyll (100mcg) [1] Protects DNA from mutagens, body deorderizer
Swanson Healthy Origins SelenoExcell Selenium (200mcg) [1] Anti-cancer, anti-infection
Swanson Vitamin D & Boron Complex (6mg) [1] FruiteX bioavailable boron
VitaCost Source Naturals OptiZinc (30mg) [1] Immune system
Swanson Swanson Molybdenum (400mcg) [1] Essential trace mineral
Swanson Country Life Vanadyl Sulfate (5mg) [1] Essential trace mineral
Swanson PABA (500mg) [1] Anti-Grey Hair Protocol component [Experimental]
VitaCost Solaray Bamboo (700mg) [1] Cartilage synthesis [Experimental]

Dinner VitaCost Nature's Way Calcium Citrate/Carbonate/Malate (250mg) [2] Anti-ostereoporosis, anti-cancer
12PM Swanson Niacin-Bound Chromium (200mcg) [1] Improve insulin utilization
VitaCost Vitamin D3 (5000 IU) [1] Anti-cancer, anti-SAD, calcium metabolism
VitaCost Ultra Vitamin K with Advanced K2 Complex [2] Blood clotting, anti-artheriosclerosis
VitaCost Nutrex BioAstin Supreme Astaxanthin (6mg) [1] Eye health, Cell membrane integrity
Swanson Provinal Purified Omega-7 (210mg) [1] Cardiovascular health
VitaCost Acetyl L-Carnitine (500mg) [1] AMPK, Rejuvenuates mitochondria
Care1st Glucosamine (500mg) [3] AMPK, Cartilage synthesis
Swanson Meriva Curcumin (500mg) [1] AMPK, Rapamycin clone, Anti-cancer, anti-inflammation
Swanson NOW Tri-3D Omega (1g) [3] AMPK, Essential Fatty Acids, Highest bioavailability, re-esterified
VitaCost Superior Krill Oil (500mg) [1] AMPK, Essential Fatty Acids, anti-depression, heart health
Swanson Triple Strength R-Fraction Alpha Lipoic Acid (300mg) [1] Rejuvenuates mitochondria, Anti-Flushing/Redness
VitaCost LEF Super Ubiquinol CoQ10 with Shilajit (50mg) [1] Extends senescence, increases mitochondrial energy
VitaCost Quercetin (500mg) [1] Anti-Histamine, phase out in favor of bioflavonoids
Swanson Healthy Origins Tocomin SupraBio/Jarrow Full-E (50mg) [1] Cardiovascular health, raises HDL, anti-cancer, bone biogenesis
VitaCost Jarrow PQQ (10mg) [1] Mitochondrial biogenesis
VitaCost Health From the Sun Monolaurin (550mg) [2] Anti-Infection Protocol component [Experimental]
Swanson 5-LOX Inhibitor with ApresFlex (100mg) [1] AMPK (aspirin?) [Experimental]
Swanson Nature's Way Andrographis Standardized (400mg) [1] Allegedly stronger than dexamethasone! [Experimental]

Bedtime VitaCost Albion Chelated Magnesium (200mg) [3] Regulates heart beat, needed for 325 chemical reactions, reduce stress
7PM VitaCost VitaCost Melatonin Liquid (1/2 dropper) [1] Regulates circardian rhythm, protects brain, anti-cancer, boosts thymus
VitaCost Vitacost L-Carnosine (500mg) [1] Extends senescence by 20%, prevents AGE formation. protects/repairs mitochondria, increase energy, regrows nerves
VitaCost Solaray Two Stage Time Release Vitamin C (1000mg) [1] Collagen synthesis, general antioxidant, recycles E, cardiovascular health, raises HDL, lowers CRP, reduces colds
VitaCost TwinLab Citrus Bioflavoinoids (800mg) [1] Stabilizes leaky cell membranes, Improves C bioavailability (mandatory)
VitaCost Nature's Herbs Nettle Root-Power (300mg) [1] Decrease SHBG of T
Swanson Chicken Sternum Cartilage Type II (3g) [6] Cartilage synthesis [Experimental]
??? Low Dose Naltrexone (4.5mg) [1] Normalize immune system [Experimental]

[Benko]

MG,

Thanks for posting this!

If you have any referrences on autophagy in general (not just as related to AMPK activation) I'd love to see them as it is is an important topic.

Given your calcium supplementation, Can I assune you don't believe the calcium supplementation link to causing heart disease?  or perhaps you just think Vit K intake prevents problems?

Low Dose Naltrexone (4.5mg)  Given that there are natural endorphins, can that screw with your moods?  I ask knowing nothing (other that what naltrexone is, not what you are using it for).

I was skeptical of "dirt flora" but Kresser recommended: 

Prescript-Assist Probiotic http://store.chriskresser.com/collectio ... -probiotic
is way better than any flora I had used before (at least in me).


If anyone is interested, in order to help with fruit/veggie intake I make some sort of morning drink which includes:
--bone broth (most days) + potato starch
--Activz brand organic powdered: carrots, spinach (and/or kale), mixed berries, and beet root (2-3 tsp each)
--Navitas naturals pomegranite powder (1 tbsp)
--lecithin granules (sometimes, I wonder since it is omega 6).
--plus spirulina and other green stuff.
--? banana or apple, etc

I also take goji berries most days and feel that chinese herbs can have huge benefits, though not self help for most i.e. you need someone with experience to guide you on what to take.

An article worth reading (thanks to the person who passed it on to me).

"Fruits and vegetables are trying to kill you
Antioxidant vitamins don’t stress us like plants do—and don’t have their beneficial effect"
http://nautil.us/issue/15/turbulence/fr ... o-kill-you

[MachineGhost]

If you have any referrences on autophagy in general (not just as related to AMPK activation) I'd love to see them as it is is an important topic.

http://www.anti-agingfirewalls.com/2013 ... s-aging-2/

Given your calcium supplementation, Can I assune you don't believe the calcium supplementation link to causing heart disease?  or perhaps you just think Vit K intake prevents problems?

Don't know where that comes regarding calcium supplements, but K2 and magnesium deals with what is called "arterial calcification".  Don't be stoopid and overdose on fortified-foodstuffs to the exclusion of everything else like the typical American does.

Low Dose Naltrexone (4.5mg)  Given that there are natural endorphins, can that screw with your moods?  I ask knowing nothing (other that what naltrexone is, not what you are using it for).

I haven't noticed squat other than minor headaches titrating up.  I get more of a mood effect resting on a soft bed or a recliner!  I also plan to experiment with cannabinoids which appear to be even more powerful for healing than the body's natural opiods.

I was skeptical of "dirt flora" but Kresser recommended: 

Prescript-Assist Probiotic http://store.chriskresser.com/collectio ... -probiotic
is way better than any flora I had used before (at least in me).

PA is potent and I'm having trouble with it (headaches).  I've temporarily stopped taking it, but I was down to 1/4th of a capsule.  Sheesh.  Well, at least you know it actually does something!  Dairy probiotics are not human gut microbes, are transient and thus, ultimately useless.  But the real key player is Clostridium butyricum, not soil-based organisms.  I don't believe soil-based should be taken more than once a week long-term because they are not human gut microbes and are spore-forming (I'm getting over a round of clindamycin, hence the increased frequency).

--lecithin granules (sometimes, I wonder since it is omega 6).

It does force you to limit your Omega-6 intake elsewhere (not a bad thing), but its not really an issue if you eat tropical oils or animals fat to get any extra needed calories.  I'm fine for about 4T of EVOO with 1T of lecithin max before I get overinflammatory.

An article worth reading (thanks to the person who passed it on to me).

"Fruits and vegetables are trying to kill you
Antioxidant vitamins don’t stress us like plants do—and don’t have their beneficial effect"
http://nautil.us/issue/15/turbulence/fr ... o-kill-you

Its from The Ghost Formerly Known As Gumby.  Along with lectins and other anti-nutrient plant toxins that damage the gut and gut microbiome, mildy poisonious vegetable, fruit and herb phytochemicals may have the same negative effect.  I don't think we'll know for sure whether they do more harm than good until individual hormetic ranges can be measured and established.  There is already some indication that traditional antibiotics may work indirectly through modifying the gut microbiome, not directly against pathogens.  It is an exciting time for frontier science!

[Benko]

MG,

Thanks for the autophagy reference, good stuff.

If you google calcium supplementation and heart disease, you'll see there have been some studies linking supplementation, but not dietary calcium with increased risk heart disease. I'm skeptical and perhaps (IF REAL) some of the issue is with taking 500mg or 1000 mg at one time (doubt that happens with dietary source calcium). 

"Dairy probiotics are not human gut microbes, are transient and thus, ultimately useless"
I can see why you'd say that i.e. they only work during the time period you take them and don't set up residence, still I've been taking them mostly daily for decades (since they were the best I knew of) and they were a huge help.

"I'm fine for about 4T of EVOO with 1T of lecithin max before I get overinflammatory"
That is a lot of omega 6.  is the over inflammatory you mention, based on your subjective experience, or some blood test of omega 3:6 (or CRP, etc?).

[MachineGhost]

If you google calcium supplementation and heart disease, you'll see there have been some studies linking supplementation, but not dietary calcium with increased risk heart disease. I'm skeptical and perhaps (IF REAL) some of the issue is with taking 500mg or 1000 mg at one time (doubt that happens with dietary source calcium). 

Ehh, that looks like one of those junk studies relying on food questionnaires and memory and for only a 1-year period from 1995 to 1996?  Important details I would want to know: Were the 3% future-dead individuals healthy at the outset or already had diseases?  Did they take any other supplements besides calcium, such as D, K2, magnesium, trace minerals?  How much calcium from food were they getting above the 1g from supplements?  What form was the calcium in the supplements?

Here's a somewhat better quality study refuting: http://www.sciencedaily.com/releases/20 ... 105015.htm

I wouldn't sweat it unless you're taking solely calcium and nothing else.  Calcium by itself is mostly useless other than to prevent colon cancer, otherwise there wouldn't be an osteoporosis epidemic.

I can see why you'd say that i.e. they only work during the time period you take them and don't set up residence, still I've been taking them mostly daily for decades (since they were the best I knew of) and they were a huge help.

Sure, but I meant for long-term/permanent restoration of the gut microflora, they are "useless".  I have never seen anything beneficial come from taking dairy probiotics or even the original Garden of Life soil-based organisms, so I'm a real cynic about the hype.

That is a lot of omega 6.  is the over inflammatory you mention, based on your subjective experience, or some blood test of omega 3:6 (or CRP, etc?).

You think so?  That's 5.272g Omega-6 from 4T of EVOO and 5.424g Omega-6 from the lecithin.  That is high at 4.8% in regards to 2000 calories which I do not target, so its probably 5%-6%.  Hmm!  It's based on subjective experience, but I posted my Omega Score results here last year and that was during the time I was still putting raw almonds in my smoothies every day, which I don't do any more.  I also accidentally forgot to replace that missing fat calories (as welll raw whole milk fat calories) with EVOO for about a year and thought that may have been contributing to catabolism.

Unfortunately, choline bitartrate is not very bioavailable and sunflower lecithin is even worse in regards to Omega-6.  I'd love to junk the EVOO if only my body would accept saturated fats!

[Benko]

I would have thought it is more omega 6, but I stand corrected, you are correct on the omega 6, dn that is not much.

"I'd love to junk the EVOO if only my body would accept saturated fats!"
I don't know what that means, but perhaps you'd benefit from a high quality digestive enzyme.  I use similase (plant based) and they have made a big difference.  I gather many brands are not helpful.

[MachineGhost]

I would have thought it is more omega 6, but I stand corrected, you are correct on the omega 6, dn that is not much.

"I'd love to junk the EVOO if only my body would accept saturated fats!"
I don't know what that means, but perhaps you'd benefit from a high quality digestive enzyme.  I use similase (plant based) and they have made a big difference.  I gather many brands are not helpful.

It's actually over the max safety amount of 4% of calories (2000).

Saturated fat is too inflammatory for me; its not a digestion issue, though I've tried high dose lipase, of course.

[MachineGhost]

Whoops, the label of the lecithin says 2.5g per serving, so that's 5.272g Omega-6 from 4T of EVOO and 2.5g Omega-6 from the lecithin, totaling 3.4% of calories (2000).  I typically eat about 1800 calories nowadays, so 4.31%.  This doesn't include other food sources such as lean meat, chicken, etc..  But its definitely pushing the upper safety limit.

[MachineGhost]

This study is surprising!  A good complement for GliSODin and pomegranate.

Curcumin, the yellow substance found in turmeric, possesses antioxidant, anti-inflammation, anticancer, and lipid-lowering properties. Because we hypothesized that curcumin could ameliorate the development of atherosclerosis, the present study focused on the effects and potential mechanisms of curcumin consumption on high-cholesterol diet–induced atherosclerosis in rabbits. During our study, New Zealand white rabbits were fed 1 of 3 experimental diets: a normal diet, a normal diet enriched with 1% cholesterol (HCD), or an HCD supplemented with 0.2% curcumin. At the end of 8 weeks, blood samples were collected to determine the levels of serum lipids, cytokines, and soluble adhesion molecule levels. Gene expression of adhesion molecules and matrix metalloproteinases (MMPs) in aortas were measured by quantitative real-time polymerase chain reaction and Western blot. Compared with the HCD group, rabbits fed an HCD supplemented with 0.2% curcumin had significantly less aortic lesion areas and neointima thickening. Curcumin reduced the levels of total cholesterol, triglyceride, low-density lipoprotein cholesterol, and oxidized low-density lipoprotein cholesterol in serum by 30.7%, 41.3%, 30.4%, and 66.9% (all P < .05), respectively, but did not affect high-density lipoprotein cholesterol levels. In addition, curcumin attenuated HCD-induced CD36 expression, circulating inflammatory cytokines, and soluble adhesive molecule levels. Curcumin reduced the mRNA and protein expression of intracellular adhesion molecule-1, vascular cell adhesion molecule-1, P-selectin, and monocyte chemotactic protein-1, and it inhibited HCD-induced up-regulation of MMP-1, MMP-2, and MMP-9. Our results demonstrate that curcumin exerts an antiatherosclerotic effect, which is mediated by multiple mechanisms that include lowering serum lipids and oxidized low-density lipoprotein, thus modulating the proinflammatory cytokine levels and altering adhesion molecules and MMP gene expression.

http://www.nrjournal.com/article/S0271- ... 7/abstract

[Reub]

I've started ingesting partially hydrolyzed guar gum before meals with amazing results! It's brought down my stubbornly elevated fasting blood glucose by 25 points in a few days.

Two hours after eating a traditional Thanksgiving dinner with two desserts my postprandial blood glucose was an incredible 87! This is not me.

[Benko]

I've started ingesting partially hydrolyzed guar gum before meals with amazing results! It's brought down my stubbornly elevated fasting blood glucose by 25 points in a few days.

Two hours after eating a traditional Thanksgiving dinner with two desserts my postprandial blood glucose was an incredible 87! This is not me.

Reub,

I had tinkered with guar gum myself.  However I tried it only because I thought it would decrease the peak glucose after any given meal i.e. guar gum would slow gastric emptying and therefore decrease blood sugar spikes after a meal.  I cannot think of any mechanism why it would decrease fasting blood sugar.

How much are you taking and when are you taking it?  Cap form or stuff added and presumbly blended into some liquid? 

[Reub]

I never could get it down consistently below 100. I had a few readings in the mid 90's, but only very few. I even tried low dose metformin without much benefit. The guar gum has me consistently around 80 after about 3 weeks of use.

Here is an article about the effects of even slightly elevated blood sugar that could be helpful:

http://www.lef.org/magazine/2011/1/Gluc ... er/Page-01

"In 1997, the medical establishment revised the fasting glucose threshold for a diagnosis of diabetes to 126 mg/dL. In addition, the medical establishment (American Diabetes Association), characterized the so-called impaired fasting glucose threshold level at 110 mg/dL, which was subsequently lowered in 2003 to what Life Extension originally stated, i.e. that no one should have fasting glucose 100 mg/dL or higher.


The problem is that we now know that the optimal fasting glucose ranges are 70-85 mg/dL based upon the totality of the scientific evidence.

Those with glucose above 85 mg/dL are at increased risk of heart attack. This was shown in a study of nearly 2,000 men where fasting blood glucose levels were measured over a 22-year period. The startling results showed that men with fasting glucose over 85 (mg/dL) had a 40% increased risk of death from cardiovascular disease.

The researchers who conducted this study stated “fasting blood glucose values in the upper normal range appears to be an important independent predictor of cardiovascular death in nondiabetic apparently healthy middle-aged men.”?

[Reub]

I've started ingesting partially hydrolyzed guar gum before meals with amazing results! It's brought down my stubbornly elevated fasting blood glucose by 25 points in a few days.

Two hours after eating a traditional Thanksgiving dinner with two desserts my postprandial blood glucose was an incredible 87! This is not me.

Reub,

I had tinkered with guar gum myself.  However I tried it only because I thought it would decrease the peak glucose after any given meal i.e. guar gum would slow gastric emptying and therefore decrease blood sugar spikes after a meal.  I cannot think of any mechanism why it would decrease fasting blood sugar.

How much are you taking and when are you taking it?  Cap form or stuff added and presumbly blended into some liquid?

I'm taking a tablespoon 15 minutes prior to meals. The stuff is called ClearFiber by SunFiber, a partially hydrolyzed guar gum (PHGG). Why it's working so well for me I cannot tell you. Possibly my whole problem was postprandial?

Here is SunFiber's link:

http://www.sunfiber.com/

[Benko]

The problem is that we now know that the optimal fasting glucose ranges are 70-85 mg/dL based upon the totality of the scientific evidence.

I don't know about anyone else, but I have some adrenal problems and my fasting blood sugar dips below 80, but I would not want to "operate heavy machinery" or do anything related to patient care until I've eaten something and my blood sugar is above 90 as I'm not very mentally alert with blood sugar below 90.  YMMV.

[MachineGhost]

I'm impressed with the Reub's PHGG experience versus the Unmodified Potato Starch, so I'll be trying it out once I run out of my apple/banana/plantain fiber flours (the latter two are freakin' expensive and there are heat processing issues).  Technically, PHGG is a resistant starch Type 4, which means it is chemically modified.  I believe that is why it is so superior because nothing is digested at all compared to the natural resistant starches Type 2 and 3 that are 25%-50% or so digestible starch.  Now, I think RS was originally a boon for feeding the lower gut and balancing the microbiota, so the blood sugaring lowering effect was just an unintended bonus that perhaps took on too much importance.

I also believe that optimal blood glucose levels needs to be taken with a grain of salt when on the PHD diet.  Typical Americanus Boobus used in studies are not eating 30% of their calories from safe carbs.  So its a question of what is optimal healthwise on the PHD diet.  Jaminet is not a life extenionist, so it's unlikely he'll tackle the question anytime soon.  Still, I'm uncomfortable with my blood glucose levels being 96 (up from 93) at my last test.  So I've got to point the middle finger at the natural RS.

[MachineGhost]

So again I will ask, since it was never answered in the other thread:
1. I thought legumes were a no-no on the PHD, and PHGG is derived from a legume. And as such,
2. Does it make you gassy, i.e., fart?

1. It's just the solube fiber extracted from the legume, not the anti-nutrients and toxins that are present in the non-fiber.
2. Yes, until you adjust.

[Benko]

I'm impressed with the Reub's PHGG experience versus the Unmodified Potato Starch, so I'll be trying it out once I run out of my apple/banana/plantain fiber flours (the latter two are freakin' expensive and there are heat processing issues).  Technically, PHGG is a resistant starch Type 4, which means it is chemically modified.  I believe that is why it is so superior because nothing is digested at all compared to the natural resistant starches Type 2 and 3 that are 25%-50% or so digestible starch.  Now, I think RS was originally a boon for feeding the lower gut and balancing the microbiota, so the blood sugaring lowering effect was just an unintended bonus that perhaps took on too much importance.

I also believe that optimal blood glucose levels needs to be taken with a grain of salt when on the PHD diet.  Typical Americanus Boobus used in studies are not eating 30% of their calories from safe carbs.  So its a question of what is optimal healthwise on the PHD diet.  Jaminet is not a life extenionist, so it's unlikely he'll tackle the question anytime soon.  Still, I'm uncomfortable with my blood glucose levels being 96 (up from 93) at my last test.  So I've got to point the middle finger at the natural RS.

So again I will ask, since it was never answered in the other thread:
1. I thought legumes were a no-no on the PHD, and PHGG is derived from a legume. And as such,
2. Does it make you gassy, i.e., fart?

Kresser is much more open minded about legumes (and other foods).  Depends on the person.  Many people can eat e.g. legumes without problems. 

[MachineGhost]

Kresser is much more open minded about legumes (and other foods).  Depends on the person.  Many people can eat e.g. legumes without problems.

Since I focused on repairing my gut after the antibiotics by using two non-dairy probiotics and several prebiotics, I no longer seem to get any gas from eating legumes which has never happened before, although I'm still sensitive to the phytic acid (esophagus burning) and vision muddyness.

[MachineGhost]

Since I was running out of the lecithin again and I really, really don't like the idea of ingesting all that toxic Omega-6 (ironically, I noticed when throwing the huge container away that it says REFRIGERATE AFTER OPENING which I've never done but sure is correct for Omega-6 containing foods.) and I've also got some concerns about the potential for it to be allergenic due to its soy origins, I decided to do yet another review of the available options.  Sunflower lecithin is not an option as it contains even more toxic Omega-6 and is pricier.

The bottom line is 1 tablespoon of soy-based lecithin granules contains only a whopping 195mg of choline.  That is not a misprint.  Only about 13% of phosphatidylcholine is actually lecithin; and phosphatidylcholine is only about 22% of lecithin.  Of the other ingredients in lecithin, one is converted into phosphatidylcholine by the body at a very limited do novo synthesis rate; so much that the body cannot avoid choline defenciency at all if it had to rely on that.  The other is 900mg of inositol which is useful for dealing with PTSD, hypervigilance, OCD, etc., but it is available as a separate supplement (which ironically I am already experimenting with).

Back in the day, straight up choline chloride was very poorly absorbed and poorly bioavailable, but there is now available a better form called choline bitartrate that doesn't have that issue.  After some research, the largest amount of choline is 500mg in a mislabeled product from Nature's Way containing single horse pills of 1300mg choline bitartrate.  I'm so not a fan of swallowing horse pills.  Fortunately, Swanson has VitaCholine which contains 300mg of choline per regular sized (500mg) capsule.  That's good enough to start with.  I've already noticed a stronger effect over the lecithin.

Keep in mind that the daily requirement for choline is about 700mg in older men and one study showed it took as much as 825mg of choline per day just to repair the liver after choline defenciency!  So, choline may not be easy to get enough of in the diet unless you're like Mark and eating tons of raw eggs every day.  This is just for an adequancy dose; I'd hate to think of what an optimal dose was.

I'll report on my other changes and/or experiments soon.

P.S. There are no changes to the core regime in the first post.  Just in case people are confused by my own regime updates; the one in the first post is for people that are not into life extension but want to protect themselves against cancer and other diseases with the minimal amount of required supplements.  There's a fine line between the two, but there's no need to spend more and take more specialty supplements if you're simply not interested.

[Reub]

I just ordered the horse pills, MG.

[Benko]

MG,

FYI: choline supps.

Choline has I gather a number of funcitons and there are numerous forms  of choline supps depending on your purpose for taking it.  If the purpose is to make it into the CNS, better forms such as CDP choline, Alpha GPC choline and others are often used e.g.  by the smart drug set (because taking racetam drugs without choline is a bad idea).  There was also another "superior"/expensive form not for CNS purposes, but for other uses sold only to e.g. docs or other professionals.  I can't find the details now.  Thought it was called something  like phosphacall, but searching that only brings up something else entirely. 

[MachineGhost]

Choline has I gather a number of funcitons and there are numerous forms  of choline supps depending on your purpose for taking it.  If the purpose is to make it into the CNS, better forms such as CDP choline, Alpha GPC choline and others are often used e.g.  by the smart drug set (because taking racetam drugs without choline is a bad idea).  There was also another "superior"/expensive form not for CNS purposes, but for other uses sold only to e.g. docs or other professionals.  I can't find the details now.  Thought it was called something  like phosphacall, but searching that only brings up something else entirely.

I didn't mention those two, but I had looked at them again also.  They are overpriced relative to the amount of choline that is provided.  CDP-Choline is only about 20% choline.  Alpha GPC is just way too expensive to be practical.  I believe these formulations were developed in response to the poor bioavailability of choline chloride.  I took CDP-Choline before the lecithin and it was a life saver along with Huperzine-A.  I switched to lecithin because I wasn't sure it was actually providing upstream choline or exactly how much.  There's more benefits from choline to the body than just the CNS/brain that you may not get with specialty derivations that are overly-targeted.

[MachineGhost]

I just ordered the horse pills, MG.

You are brave, my man!  Let us know how it goes.  500mg or even 1000mg could make all of the other methyl donor supplements you're taking completely redundant.

A medium egg [yolk] contains about 110mg of choline.  I wonder how many Mark eats every day?

[Mark Leavy]

A medium egg [yolk] contains about 110mg of choline.  I wonder how many Mark eats every day?

Ha

You beat me to it MG.
Four raw yolks. Shaken into a shot of rye. You say breakfast, i say dessert.

[Mark Leavy]

Why raw? Is that better than cooking them? What about the small risk of salmonella?
And are you serious about the whiskey? Is there a purpose to that or is it just for 'fun'?

The fats and sterols in eggs are fairly fragile and oxidize easily when cooked.  Us guys need all of that chole-sterol to give our testes something to work with.  But as long as you leave the yolks runny, cooking them is probably fine.  If you do eat them raw, don't eat the whites raw.  One of the other great benefits of yolks is the biotin (hair and nails).  Raw whites have a protein that captures it all and makes it not available to you.  But you can go on and on about the great stuff in yolks.  Sulfur, Selenium, Zinc, Phosphorus.  Vitamin A, Vitamin E, K2 (in pastured eggs).  B12, Folate...  Some of the vitamins and proteins are heat sensitive, some not.

As for the whiskey - it is just for fun - and the choline in the yolks makes it a freebie for your liver to break it down with no troubles.
The tastiest way to eat them is to beat a few yolks into some orange juice.  That is seriously delicious, but a bit too much sugar for me.

As for salmonella, the odds of getting an infected egg are really low (1/30,000) and I'm in good health.  I'm sure my risk tolerance will change if I ever do get sick from one though.