Michael569

ofcourse I don't have exact data on this but I recall the last time I had this research question and went to look into the literature, some of the vitamins actually increase in bioavailability as well as certain phytonutrients and the loss of vitamins was like 10% max after hours of boiling. SO no, I'm not worried about nutrient loss bit. And with a pressure cooker, you can load so much stuff in there that you'll easily compensate for any loss not to mention that the cheapest ingredients like legumes are the most nutrient loaded. Replacing saturated fats for plant-derived PUFAs has been associated with improved disease outcomes pretty much across the board now. It's mostly just vegetable oils and plant sterols, there is no margarine or any trans fats. its in my signature

It's not that suited for cooking veggies as a side portion, in the standard - carb-meat-veg type of cooking. Personally, I hate that type of cooking because it is too protein-focused, inefficient, expensive and usually minimises the fibre content of the meal. A pressure cooker is better if you like the 1-pot type of meals where you can't tell one ingredient from another. Like curries, burrito fillings, pasta dishes, tofu dishes, tacos & quesadillas fillings, soups, veggie stews even baby food. Also I generally find pressure cookers more suitable for vegetarian and vegan cooking but meat can definitely be used in it easily. True, some ingredients like tomatoes or onions get turned into a soup but the fibre is still there, the nutrients are still there so this is more functional rather than aesthetic cooking. It sucks on Instagram but your microbiota loves it. Get all the indian spices and herbs you can and do some alchemy with your food. I love experimenting with new flavours. I've recently started adding plant-based butter and that's incredible. Nutritional yeats, tahini, miso, tomato puree, pesto and herbs also help. If unsure, there are lots of pressure cooker cookbooks. I also made a few recipe videos on my YouTube. The videos are a noob quality but there are 2 recipes in the most recent video and also in some of the other vlog ones.

@Jannes I agree to an extent. For a beginner or a mediocre practitioner, callisthenics will accelerate muscle growth but once you become too strong that the curve of effect starts bending unless you can load plates on a belt to increase your weight, you won't get the same effects anymore because now doing 20 pullups in one row is not longer a challenge and you can easily do 40 dips in one turn, it's like working with light weights, it's no longer the same. At least this is the effect I've noticed on myself after having practised it for about 14 months now. I went from 8 cap pullups to 21 and the effects is no longer the same to achieve a same type of pump I'd get from 8 before, but I still enjoy it very much. I think callisthenics is one of the most natural and healthy ways to train for health, longevity and strong core but it has its limits for hypertrophy where that is desired. It's all about the individual goals, of course. If you want a Chris Bumstead type of physique, weights need to be included.

Great tips by @Max_V above already. Indeed, more pulling exercises will lead to more hypertrophy than focusing on pushup variations only. In fact, I'd say pull exercises (in calisthenics) have a higher impact on strength than push exercises, especially pull-ups. Gymnastic rings, he suggested, are a beast! They are hard but they make you exponentially stronger once you start using them. But where muscularity is a goal, you would definitely benefit from some weight training. While callisthenics is great for core and functional strength, it is not as effective at "making you bigger" if that's the main goal. But it seems like your main concern is energy rather than training which may come down to multiple factors: From my experience in the clinic, fatigue usually comes down to a few things: insufficient protein intake insufficient carbohydrate intake (or eating too many high GL carbs) sleep deprivation stimulant overuse iron deficiency general unhappiness with life (lack of purpose etc) - this can make a person physically weaker compared to someone with a strong sense of vision if none of that - it is more physiological and needs further investigation (e.g. thyroid, CFS etc)

Sounds like a bit of fat undigestion. Do you still have your gall bladder? There are some faecal tests your doctor could do for the presence of certain substances in the stool that would show potential fat malabsorbtion or deficiency of certain digestive enzymes. @undeather would be better suited to explain how fat malabsorption is being tested and investigated and what can be done.

I've seen the same in my diet, if I eat the same thing over and over, at some point, I just can't stomach that thing anymore. Although I've never seen it cause acne although I'm sure acne could probably be caused by psychological reasons as well although I think with this one, unlike other issues, the cause is usually more biological. That's a long say of saying "I have no idea, Max "

@trenton get yourself a good cooking book and outsource the need to create your own recipes. All you need are 5-6 recipes you can rotate over and over

I have had the same concern with my mom who largely sufferers due to being locked in stage blue values and is utterly resistant to any attempt to help At this point, I don't think there is anything i can do other than be understanding, compassionate and loving to the best of my abilities Also, important not to put it as your own buren to help them elevate to upper levels or to blame yourself for the inability to help

Because you haven't practiced enough. I assume, that you are more introverted type of person. I am too, for us, leadership and communication does not come easy but introverts can be very good at becoming dedicated to learning. All you need, you can learn from books, seminars and materials. Don't take lack of skill as a limiting belief but as an opportunity to grow.

It actually is! Well spotted, thanks for the correction

I don't think that's how it works. If anything, fibre softens your stool because it also attracts water through osmosis in the colon. Hard stools are caused by dehydration due to fibre deficiency generally. I'd be curious to see any prospective cohort study linking excess fibre to digestive issues (also, what digestive issues? IBS? IBD?) If we were to go to the extreme, we would say "colorectal cancer" right? The most extreme form of "digestive issues" is definitely either autoimmunity or malignancy because those can actually kill you. At least in the world of chronic issues. There is also a large amount of infectious diseases but for the purpose of this conversation, we will exclude infectious diseases of GIT. Colorectal cancer is inversely associated with the consumption of grains, legumes, fruits and veggies..the more you eat them, the lower the risk. Compared to beef intake for example which is linearly associated - the more beef you eat the higher your colorectal cancer risk exponentially. SO no, even at the highest intakes of fibre, fibre is beneficial unless the person's gut is already messed up (e.g. severe SIBO or flared-up IBD) - where that's the case, those things need to be fixed. But fibre is not the cause of any digestive issues. Nearly all common chronic digestive issues actually get better on high fibre diet - haemorrhoids, constipation, diarrhoea, ulcerative colitis (if not flared up), diverticulitis & diverticular disease, permeability issues, dysbiosis etc. It's just that even in people who eat like 80-90grams a day, which would be considered being in top 1% of fibre consumers, there are still no associated harms other than pooping 3 times a day which is actually something you want. Also, with gluten. I'm not convinced anyone other than coeliacs actually needs to remove gluten. It's not what's causing the issue, it's that we consume it from products that are just shit foods like pastries, cakes, white pasta and all sort of processed garbage. If you eat wholegrain wheat like this , it is very unlikely that you'll have negative side effects...again, unless you are coeliac or undiagnosed coaliac or have a genetic mutation on HLADQ5 or HLADQ8 or both, which may predispose you to developing coeliac disease. If gluten is an issue, it is worth getting a genetic test along with IgA tissue transglutaminase (can be tested by doctor). Otherwise there is no need to remove Gluten

@soos_mite_ah Yeah, it's probably related to switches in the environment, climate and diet. The current mini-heat wavve isn'thelping probably. Are you in England? I think south-east currently has the worst of it. UK traditional diet can be comparable to the traditional American diet but I know, based on our chat, earlier last year that your diet is more home-cooked and more wholefood based so perhaps if you didn't have as many opportunities to cook and would eat more pre-cooked, bought food, you may be eating less without realising it. When I eat store-bought food in UK, I generally feels worse so for me home-cooked is always the preference when I can. It may be the consistency of food, in UK they use less salt and less sugar and generally fewer additives like HFCS compared to US, I think, the guidelines around food are stricter so it may literally be as @integral said, that there is something in the US food that you are not getting here is potentially causing withdrawal symptoms. I'm not sure if this is the case but would not 100% discount the option. Your body may be stressed about the movement, still jet lagged and kinda struggling to find its way around so that could be taxing your energy levels even without being aware of it. Not sure where in UK you are but places like London & other busy cities have a very dynamic type of lifestyle (including the subway and busy public transport) which can be taxing to a person not used to that. Migrations like this can be stressful. Also, is there any chance you got either some mild cold, flu or even covid? Maybe not but worth asking I thought Also, final question. Do you know your current HbA1C? (blood sugar balance) Have you ever measured your glycemic response? If not eating makes you feel dizzy and nauseous it would be worth having your glycemia investigated. But again, this may not be relevant, not sure. Seems like it is a combination of multiple factors that are putting your body under strain: time lag, diet change, no AC, the current heat, forgetting to drink, eating fewer calories as you are not in your environment, possibly sleep deprivation from the heat. There is no one simple advice I have, other than trying to find some sort of routine while you are here. Shops like Pret-A-Manger offer healthy options for food so you could for example have their oatmeal for breakfast with some fruits and nuts you can buy in grocery shops (Tesco/Sainsbury's/ Marks&SPencer or Waitrose are the biggest brands found at every corner). For lunch, places like Tortilla, also Pret-A-Manger, Wassabi, Itsu and similar can offer alternatives. Alternatively you could look at Meal Deals in Tesco which you can build to be a healthier wrap + fruit + water (most people choose to take crap sandwich, crackers and coke - but there are ways to make the choices to be healthier). For dinners, I assume you have some options at the campus/uni or the institute where you study so just make the most of it. Carry a bottle of water with you wherever you go and aim to get those 2 litres per day. If it helps download one of those water apps and set a 45 minute reminders to drink up. I would avoid drinking anything other than pure water while you are here. They sell all sorts of shitty sugar crap in shops with hidden sources of sugar. Just stick to the basics. Careful with being on direct heat. Also, if you are a coffee drinker, coffees in UK are weaker than those in US so that could be a factor. As for sleep, buy a Chamomile Tea (Pukka or Clippers brand use microplastic free bags and are sold literally everywhere) and drink those before your bedtime. Might help. But for the heat at night, I have no advice, it is pain in the ass where I live too . One thing worth trying is sleeping on the floor if you have that option but its not for everyone. I try it occasionally it is a Russian rullette. Some nights it sucks, some nights it is awesome. Hope that is somewhat helpful. Take care! Feel free to message me if you have questions about anything UK-food related in particular.

This is a 2-year old thread guys. Please start a new one if you would like to discuss this topic further.

It's all about advancing the knowledge of the deepest parts of space. I mean, eventually, you'll see more cool pictures of planets and their moons (if that what you mean by "cooler stuff") but at this stage, they have already gathered so much information on those, that it will be mostly used to identify stuff in the deepest space. Also, bear in mind that the telescope is used mainly by academics for PhD work, thesis, university type of content etc. I was told by Greenwich astronomist that if you want to use Hubble, you have to submit a proposal and then wait 6 months + for your turn (if you get approved) ...so with JW, it might be up to a year and there will be a committee deciding who gets t use the new toy so if they don't like the proposal, they will just reject it. But since NASA is publically funded they need to show some nice photos eventually so give them time

Exactly! I can gaze at the night sky for 3 hours not even knowing what I'm looking at most of the time with my super lame telescope and my trusted sky navigation app

Anything can become problematic if it is used for the wrong reasons. If you use weed because you cannot otherwise calm down or sleep or it is the only way that prevents you from getting panic attacks, then you are using it as a form of green pharmacy If you use weed to enhance the depth of your consciousness work, like once a week, and can totally go without it (answer honestly tho, can you??) - then this is where weed can be immensely helpful. You might have noticed how CBD is now being sold as basically a green antidepressant. Is that how these things are supposed to be used? I've heard anecdotal stories of new allergic reactions being triggered by overuse of CBD, one again people use staff to mask problems. Same issue, but more fancy drug. Anything used as an external coping mechanism becomes a crutch regardless of what fancy stories we tell ourselves about it. If you can't do without it, you've become an addict and the thing you are addicted to will be detrimental for you.

@soos_mite_ah you should seek out medical attention if you often feel like fainting. It may be hypoglycemia, hypotension, heat stroke. Hard to tell It may also be caloric deprivation as you suggested. What country are you in?

Sounds like before you do that, you should take some time to familiarise yourself with what a healthy plant-based diet actually looks like. If you are not used to eating large quantities of legumes, wholegrains and fermented soy products, it may seem like there is nothing to eat but once you start exploring other recipes, you'll quickly see that actually meat is super easy to either dump completely or minimise to a few portions per week. With some preparation, a bit of reading, bulk ordering and batch cooking, plant-based diet actually becomes pretty easy.

@Superfluo This is the only decent quality human systematic review & meta-analysis I was able to find on the topic https://pubmed.ncbi.nlm.nih.gov/32219282/ Their results show potential benefit of taking K alongside D if the aim is Bone Mineral Density, for example in the elderly with bone mineral loss. Unfortunately, I wasn't able to find the full study, we could try to contact the author and get a copy...usually that's the easiest way to get it. Not sure if they compared with a group that took only vit D to see the difference. Just because D + K2 showed an effect, does not mean D on its own wouldn't. Also, we don't know anything about the population but it would be safe to assume this is a geriatric population as bone mineral density studies are rarely done on young people in e therapeutic setting. Also this is not the biggest study (971 subjects), and you would expect way more research into this topic if the effects was to be significant, so I'm kinda surprised how little there is. You also have to wonder why that is? Compare this to the amount of data on calcium with relation to bone health where we actually know that there is a significant effect in some cases, maybe it is that K2 just isn't as useful. At the moment, I have no reason to believe that everyone needs to take K2 alongside Vit D if we are talking about maintenance, no therapeutic supplementation. K2 seems to be easy to get in the diet or to be made internally and if it indeed was an issue, we would have seen developmental issues in infants and food fortification with K2 would have been done a long time ago the same way we fortify foods with B-vitamins to prevent Pellagra, Berri-Berri in general population or spina bifida in newborns. Also, for the same reason, you see products switching from butter and margarine to plant oils because evidence shows us that it works to reduce the CVD onset and all-cause mortality. If K2 was as significant for population well-being, fortification would have been administered on a mass scale in some way. So it is that either epidemiology hasn't caught up yet due to lack of evidence or the thing is that K2, for other than bone-loss patients, has no real therapeutic value to be taken alongside vitamin D as dietary intake is sufficient for most people even at the lowest quadrants of intake. But if it makes you feel safer, by all means, take it There is probably no harm as long as you are not on warfarin or heparin.

You could say ethics is a strong reason for many people. We could argue "is it ethical to consume meat if we can get (almost) everything we need from plants?" Ofcourse you'll find persuasive arguments from both sides. We know that in people who replace saturated fats for more plant-derived polyunsaturated fats, all-cause mortality, as well as cardiovascular incidence, seem to improve especially where beef is being minimised in favour of plant proteins. But certain animal foods such as oily fish are, pretty much unanimously, associated with a trend towards benefits for cardiovascular mortality and for LDL cholesterol reduction. Sometimes there is no need to go 100% in but just minimise the amount of animal protein you consume and see how that makes you feel. I guess the best advise is "go do it and see how you like it". It may be a good idea to educate yourself on potential deficiencies and making sure you do not end up starving yourself in the early weeks, which sometimes happens during the transition. Other than that, experimenting with plant-based diets can be a really good lesson not just into diet but into personal ethics, empathy & compassion for other living species, I think everybody should try, at least for some time in their life, to avoid 100% of animal products just to have that experience before judging others.

Hey Max, It may potentially be related to late surges of DHT or just achieving your peak maturity a bit later, might certainly be the case. Theoretically could be a side effects of a gym if you go heavy on bodybuilding, take supplements stimulating muscle growthm then acne growth could be a side effect of that cell cycle stimulation, perhaps through a genetic predisposition....same way young guys who have surges of DHT and growth hormone get acne as a sort of side effect of this....but this is just a speculation, so take this with a dose of scepticism. As everybody said, diet is a common contributor, always worth having a critical eye on it, could sometimes be a deficiency of a certain cell cycle regulators (vitamin A, zinc, it D, essential fatty acids) rather than eating the wrong type of food. It might be worth booking a session with a dermatologist for them to have a look and maybe help pinpoint the main cause. Sometimes samples can be taken and examined.

Amazing, thanks for sharing. Completely forgot to follow up on the progress of JW #top right corner - looks like a black hole devouring an entire galaxy

Seems like you know exactly what the issue is. It is the diet composition. You would benefit from a proper meal prep. The types of foods you can load into a glass bowl like curries, stews, lentil dahl dishes etc. Vegetables while not being high on calories help slow down the absorbtion rate of the carbohydrate component of the food. You could also add some snack box made of dried fruit and nuts. But in general from what you say you probably need to eat twice as much as you do. If you move for 9 hours at work you are easily burning 1000 extra calories compared to a sedentary guy Tuna while being good source of protein is a poor soury of useful energy. You need to add more complex carbohydrates in the mix to give you the juice. For the hydration, just get 2 * 1 litre stainless steel bottles and carry them with you. That's an easy fix. I agree don't touch the cooler bottle, it's gross and loaded with crap and microplastics Exercise wise it seems like you don't need to go to the gym and get plenty of exercise, that being said it the work is monotonous and you do repetitive type of movement, ot helps to also use other muscles around the body and occasional gym session could help with that on weekends maybe. You haven't mentioned sleep but i assume thatsy probably ok but if not that needs to be fixed too. Good luck!

Hey, I'm in a similar situation with starting business and working 9-5 so maybe I can offer an advice or two. The answer may not be what you were hoping for but there is no easy escape from 9-5 especially if you are to build something sustainable rather than a get rich quick scheme. The process despite being rewarding if it works is often frustrating and disheartening especially when you struggle with finding clients. But in general, there are few important aspects to figure out for a start Who are you looking to work with/ to change? Be specific and define this target group clearly. Even if it means that the amount of potential clients is small and rare. Actually, the more nische you can go, the better. What are you going to offer? Again, be specific What do you need, in practical terms, to start going into this space? What education? What courses? What skills do you need to master? How can you start practising those skills regularly? What books may help you get there? Can you speak to someone who has gone on that journey before you? Ok, this is a good start. Now zoom on it further. There is an army of weekend-course coaches out there. What can help you distinguish yourself? How can you not become" just another coach" but become THE COACH? What distinguishes the best from the mediocre in the field? That's enough for a start. You'll find the time eventually. If you are sufficiently intrinsically motivated, working early in the morning or evenings will become an easy option too. It all starts with the vision for your business, knowing your values, your strengths and what motivates you. This is an important anchor to have befor eytou even begin, especially in times during building your business when it seems like it is not working. If you are not anchored in a powerful vision and a core of strong values, it will be easy to lose motivation when things go south. Good luck! And congrats on having this realisation so early in life

Relatively high Tryptophan content in oat is a possible explanation for that sleepiness Regarding gluten, for non-coeliacs and people with a healthy digestive system, gluten is not an issue and there is no reason to eliminate it. Just don't go crazy with flour products, if you're gonna consume gluten eat in from high fibre whole grains like spelt or barley or whole grain products like whole-wheat pasta with supreme fibre content instead.