Running 7 to 14 miles a week has positive impact on the ldl numbers

Another paper says 7 to 10 miles.

https://pubmed.ncbi.nlm.nih.gov/10593643/

https://pubmed.ncbi.nlm.nih.gov/7848025/

I have dieted before. I have lost weight before. Its easy to loose like 10 pounds.

But it doesnt stick. My body fights me. The body doesn’t get used to loosing of weight.

mechanically, I think it is because of glucose and insulin resistance. I think the key is to have a long, sustained period if insulin sensitivity.

Also dude, this is it man. You are mid 30s. It will just get harder to loose weight, become cardiovascularly fit and strong. So, use this time well. Focus on building the next segment. The next 35 years.

sdf

You have to collapse the ldl?

Low carb and niacin medication

oral glucose test.

2024 is the year. Its the most important year in my life because its the year of my health.

Nutrition is critical to this journey. You just have to eat less and eat good quality nutritious food. Give the body time to recover and use it’s own resource to power you. You have eaten everything you want to eat. Unhealthy food is not that interesting anymore. Alcohol is not that interesting anymore. A slim body that can run for miles is way more interesting. It’s something you will do for 50 years.

So, focus on the nutrition and running aspect. Nothing else matters for a year. A calm mind that is clear in it’s focus. I have that. This is a solemn effort.

If you have high glucose or low insulin sensitivity, you won’t actually loose weight. Basically a poor man’s semaglutide.

How do you do it?

• Eat less. Long fasts
• Running!
• Sleeping!
• Consistency

tldr:

• extend the streak of 1900 calories of fresh food.
• Diet is EVERYTHING
• 12 miles a week is a tool. Jay Pharoah.
• Fasting is a tool when done for longer and longer periods. Michelson did IF.
• See how far you can stretch your body with depravation
• Lower your a1c naturally so that you can actually loose the weight

It is actually possible to loose weight, contrary to what has been happening with me. Many people, who seem calm and a bit dumb, end up losing weight. I, on the other hand, try to outthink my shit. My mind is too active. Fuck. Maybe thats one of the issues. My active mind keeps trying to hold on to weight.

Turtle – Jerry Ferrerra

https://people.com/health/entourage-how-jerry-ferrara-aka-turtle-lost-weight/

He lost 40 pounds in 10 months. A whole lifestyle change. Quitting smoking and annual physical. Critically, it was generally diet based. He struggled initially, but then just stuck with it:

“A friend’s wife, who is a nutritionist, drew up a simple diet. I followed it for three days, then had a meltdown and almost gave up,” Ferrara revealed. “I started again and then had a 20-day streak. Then I gave up again. I got another 20 days and this time it stuck.”

Makes sense!

some other motivations

Russel Okung did a 40 day water fast and lost 100 pounds. Fasting is a useful tool. It helps the mind too.

Phil Mickelson “I stopped eating food, that was a big help”. He did intermittent fasting.

Jay Pharoah about 8 miles of running a week, and controlling the diet.

Just amazing to be out of NYC and with family. Sleep better. Eat well.

My HRV improves ridiculously. I sleep more continuously.

Is it because out of NYC? Or is it because of being with family?

(Written in the past)

Now that you have done your big 1 year marathon push, it is time to think about Strength.

As promised, you need to review these videos:

videos to summarize:
– MPS Gabe muscles: https://www.youtube.com/watch?v=cXN90cJBfao
– MPS another musl: https://www.youtube.com/watch?v=dSp-1EZ01K8

Lets go!

Atherosclerosis. ApoB.

What is ApoB, LPa?

Lowering your ApoB

• Exercise has NO MEANINGFUL IMPACT ON LIPOPROTEIN
• Only pharmacology. And maybe nutrition
• Nutrition: Dramatically reduce Carbs, which lower Triglycerides.
• Nutrition: Dramatically reduce Sat Fat. Reduces cholesterol synthesis. Down regulates LDL
• Low carb and Low sat fat -> lower ApoB. But it may not be enough.
• Attia’s ApoB is still 100 mg/dl. Its very high apparently. Especially for genetic predisposition.
• Target ApoB 30 to 40 mg/dl.
• Drugs: PCSK-9 inhibitator. And Combo: Nexlizet – Bempedoic Acid / Ezetimibe
  • Prevents non-esterofied cholestoral to be reabsorbed.
  • Cholesterol Synthesis Inhibitor.
• Statin? Hmm, maybe we have alternatives. There are side effects.

Another example

• 160 apob, brings it down.
• Optimize the insulin
• 4 grams of fish oils per day!
• Flax meals
• Berberine

CAC

• This scan shows us the damage.
• Scan is important.
• CAC Progression.
• ZERO BENEFIT SEEN using Statins in CAC.
• CAC is correlated with BP and Diabetes
• THIS IS BECAUSE OF HYPERINSLUMENIA
• Total Cholesterol / HDL < 5.0 is the thing to go for.
• Hypertension is bad.
• INSULIN IS THE KILLER FUCK IT
• CAC seems to be very important.