Traffic noise is bad for your health: study

16 weeks before, hired a coach (Will Nation)
65 miles a week
4 to 5 strength sessions
Two leg days per week
Speed workout on Tuesdays
Long run on Saturdays (15 to 20 miles)
- Some saturdays it is a “marathon workout”
Tapered at 14 days
- Lower daily mileage
Carb load 3 days before (600 grams of carbs per day)
Morning of the race:
- Skratch race
- 300 mg of sodium
Sauchkey Endorphin Elite

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Weight loss is NOT fat loss

Posted on July 7, 2024 by cnsnnts — Leave a comment

The ONLY way to loose FAT is to reduce the insulin.

Otherwise, if you are loosing weigth, then you are loosing muscle and water.

So focus on CONTINUOUSLY KEEPING GLUCOSE LOW

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low carb pizza

Posted on July 7, 2024 by cnsnnts — Leave a comment

egg whites but you have to make ityourself

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Berberine, Resveratrol, L Theanine, Magnesium

Posted on July 7, 2024 by cnsnnts — Leave a comment

This document will cover these four supplements with an eye on how they impact health, heart, weight loss, insulin and alcohol processing.

Then I will also see how their combination works out.

Berberine

What’s the official take?
- May help reduce blood sugar
- Improve cardiovascular health
- Reduce oxidative stress
- Lower cholesterol
- Better bowl stuff?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2410097/
- https://www.youtube.com/watch?v=BHkUed0DsZ0
- Counter: https://www.youtube.com/watch?v=ux20NUOzoLc
  - Non-diabetics doesnt give any benefits.
  - But cholesterol is good
Mechanism
- “weak” AMPK stimulation: Similar to metformin
- Weak inhibitor of PCSK-9: this is good for LDL
Alcohol
- both lower blood sugar. Can be dangerous
- gastro issues

Resveratrol

What’s the official take?
- SIRT1 activiation
- Blood pressure
- Glucose stuff
- https://www.youtube.com/watch?v=qJ3uV7coZbA
  - Huberman takes 400mg, blood flow purposes
- Trans-resveratrol
  - sinclair takes 500mg to 1g
  - improves / cleans out everything
Mixing
- Good fat
- vitamin c, vitamin e
- curcumin:
side effects
- high concentration, becomes dna damage
- gastro issues, nausea

L Theanine

Whats the official take
- reduces the oxidative stress
Mechanism
- excites some neurotransmitter in the brain
- Bindes to some of these receptors
side effects
- gastro
- dizziness, sleep
- lower blood pressure
alcohol
- enhances stuff

Magnesium

official take
- vital stuff for the body, bone etc
- heart health
- nervous system
- insulin sensitivity
mechanism
- men
side effect
- kidney issues
alcohol

Cross interactions

Combination	Potential Benefits	Potential Risks

Resveratrol + L-Theanine

– Synergistic antioxidant effects – Neuroprotective effects

– Mild Interaction: There are no well-documented adverse interactions between resveratrol and L-theanine, but starting with lower doses and monitoring is recommended.

Resveratrol + Magnesium

– Heart health – Bone health

– Absorption Interference: High doses of magnesium might interfere with the absorption of resveratrol, potentially reducing its efficacy.

Resveratrol + Berberine

– Metabolic health – Anti-inflammatory and antioxidant effects

– Liver Enzyme Interaction: Both compounds are metabolized by liver enzymes (CYP450). High doses might affect the metabolism of other drugs processed by the liver.

L-Theanine + Magnesium

– Improved sleep and relaxation – Cognitive support

– Lowered Blood Pressure: Both L-theanine and magnesium can lower blood pressure. Combined, they might cause a more pronounced hypotensive effect in susceptible individuals.

L-Theanine + Berberine

– Metabolic and cognitive health – Anti-anxiety and anti-inflammatory effects

– Digestive Upset: Both supplements can cause gastrointestinal disturbances in some individuals. Combined, they might increase the risk of such side effects.

Magnesium + Berberine

– Metabolic health – Cardiovascular health

– Gastrointestinal Issues: Both can cause gastrointestinal issues such as diarrhea and stomach cramps, especially if taken in high doses. – Lowered Blood Pressure: Magnesium and berberine both have the potential to lower blood pressure, which might lead to hypotension if taken together in high doses.

All Four Together

– Synergistic benefits for cardiovascular health, metabolic function, cognitive health, and stress reduction

– Gastrointestinal Discomfort: The combined effect might increase the risk of gastrointestinal issues such as nausea, diarrhea, and stomach cramps. – Lowered Blood Pressure: Combining these supplements might cause a significant drop in blood pressure, leading to dizziness or fainting, especially in susceptible individuals.

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