4. HEALTH
EXERCISE
BODY TYPE
Exercise is something I have long tried to avoid and generally I have got away with very little, probably because I'm an ectomorph: someone who is lucky to stay thin most of the time.
Here's a simple explanation of the basic body types:
https://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html
EXERCISE FOR PHYSIQUE
In my 30s long before I knew my body type I assumed I could change my thin physique to a stereotypical muscle bound male simply by working out like everyone else. Unfortunately that isn't how things are and despite inherent stamina, over the years my various efforts at exercise regimes rarely lasted more than a few months largely because I never saw any physical change.
In an attempt to keep with the regime I bought a cheap copy of a NordicTrak skiing machine and actually used it, but it only addressed a few muscle groups.
The human body is a balanced machine and to assist the maintenance of this machine I needed to reach more muscle groups, so next I bought a multigym.
I used the gym to beef up my knees for my [Adventures: Ecuador Volcano Expedition] after my left knee locked up whilst descending Mt Kinabalu on my earlier [Borneo Adventure] but afterwards my bad habits returned and it got little use, except for a little strengthening prior to later adventures. I used the skiing machine longer but it eventually broke, never to be replaced.
Whilst my friends might have felt it necessary to regularly jog or perform warm-up exercises at the start of every day, I felt better if I lay down for a short rest. This and my inability to change my physique by conventional means are ectomorph traits I only discovered many years later, and my ignorance meant over many years I would forget the past, return to the gym, fail again, and repeat.
In 2010 I added an FP-3000R Fitness Plate with a useful built-in auto programme.
In 2019 I added a Sina rear drive elliptical cross trainer.
EXERCISE FOR HEALTH
I have always had generally good health and inherent strength despite my thin frame, as my long arms give me great leverage. I also seem to age slower than others and in my 30s I could still pass myself off as a 20 something. Although tiring, I had no real problem summiting the 5200m Sangay volcano in my mid 40s, but a few years later I did begin to experience minor muscle issues, mostly spasms. After exploring various options I found an osteopath suited me best and I was able to carry on as normal. I rode motorcycles and horses which maintained a general level of fitness, but I never improved upon it.
Time slowly moved on and I passed into my 50s, and one day I punched a hole in my left bicep muscle trying to lift my partner over a bridge, a trivial task that would have come as second nature in the past: 20 years earlier I was lifting 300lb (136kg) motorcycle engines out of their frames, yet now I was struggling with more than 30lbs (~14kg). It took a good 6 months before my injury healed and the muscle grew back. Again I hit the gym, again I failed to improve and a few years later I ripped the right bicep too, with a similarly long healing time.
Now in my late 60s I still ride horses at the weekend but I no longer commute daily on a motorcycle, in fact I have turned into a dreaded Summer Biker. Unwittingly this has degraded my torso, neck, hand and foot muscles. Laziness is driving my tissue into age-related atrophy and my muscles are not as strong as I want or need them to be. I am more prone to aches and pains, although thankfully most are short-lived or postural and which I can usually self-treat: I had by now realised the body is a balanced machine and pain in one area is often due to a muscle in spasm at an opposing location. For instance, pain in my lower left back often occurs when a muscle is painfully tight in my left or right thigh; massaging that muscle until its pain decreases often also decreases the pain in my back.
However tissue is thinning with age and is becoming harder to treat; weakened muscles are exposing me to injuries and making recovery longer and harder. The time has come when I no longer have a choice and I must start and stick with a serious exercise regime to restore the muscles and ultimately my overall health so I can continue to enjoy life.
Here now is the start of my plan to exercise for health, followed by its complementary diet plan.
THE BEST TIME TO EXERCISE
A BBC News article derived from research on the human body clock by several UK universities suggests the best time to exercise is 3pm to 6pm: https://www.bbc.co.uk/news/health-27161671
I start my exercise at 3pm based on this.
METHOD
When I first witnessed other people using weight machines, I noticed many of them sped through the process with rapid movements. I don't do this. Instead I move machines or weights slowly and steadily, as this taxes the muscles more and provides early feedback to reduce the risk of injury. I also hold the maximum position before relaxing, again to increase the load.
ALTERNATIVE WARM-UP / COOL DOWN
I find conventional warm-up and cool-down stretching tedious and initially I warmed up with a brisk 100m walk followed by a 1 mile jog up and down a nearby uphill track. I cool down by soaking in a hot bath.
In 2023 I added an inclining treadmill after I pulled a groin muscle stumbling on pebbles on the hill track jog, which I no longer do. The treadmill was expensive, but discounted by 50% as it was the previous year's model. It also makes winter jogging a lot more pleasant. Whilst running I carry a pair of 1.5kg dumbbells to intensify the workout.
NORDICTRAK ELITE 1000 TREADMILL
I bought a NordicTrak Elite 1000 treadmill as it was from the same series as one a friend owned and highly recommended. I bought it from UK seller Sweatband who Unlike NordicTrak, provided superb customer service and I highly recommend them. A review gave it top marks:
https://www.treadmill-running-machine-review.co.uk/nordictrack-elite-1000-folding-treadmill-review.html
I have no interest in the internet-based training videos it can display via its iFIT feature, and instead bought it for its mechanical features, namely a long 60" track for my equally long 36" legs and a 3HP motor with inclination selectable to 12%, and from my friend's description, a high quality design.
What wasn't mentioned in the review is even if all you want is manual mode, you still have to wait a couple of minutes for it to boot up on its cheapo slow internal i-Pad to download the latest firmware / videos before it will allow manual mode to engage, as the physical buttons are disabled by the software.
The reviews says the menu software is easy to navigate. It isn't. It's slow and needs multiple clicks with long waits between to get basic functionality, and particularly tedious to select manual mode. When the screen finally depicts a simple circuit for this, there are no options and you are forced to endure its routine which always starts with a slow warm up lap (it doesn't remember the previous settings) and once it's going you can't reset the lap/time/distance counters without laboriously exiting and restarting manual mode. If I'd known it was going to be like this I would never have bought it.
I am convinced NordicTrak deliberately made manual mode as unfriendly as possible in the hope you would give up and subscribe to the ludicrously expensive monthly subscription for the videos which seem to largely consist of an irritating person shouting at you to follow them on a run. I am also bitter I fell for another gotcha: the very name 'NordicTrak' implies a high quality Scandinavian state manufacturer. Not so, NordicTrak is American and this product appears to embody the low quality profit-driven public sector design ethos with which this country is now often associated.
This is evident when assembling it: at first I was puzzled when I found self-tap screws haphazardly and partially driven into the steel framework that seemed to have no purpose and which the instructions said remove, discard and replace with hex screws using the provided hex keys. This was impossible, as it then transpired the original screws were a cheap attempt to cut threads for the replacement screws, which:
a) didn't work as the self-taps were not driven in far enough,
b) were not hardened, so were incapable of creating threads in steel anyway, and
c) the amount of torque necessary to cut a thread into steel with a screw is beyond human hand strength.
Furthermore the screws that secure the left and right plastic covers onto the steel arm supports are a combination of three cheap self-tap screws each side, one into plastic (easy) and two into steel (impossible). When all are finally screwed in, there are wide uneven gaps where the arm covers meet the display fascia, unlike the stock photo above left.
Even the right angle hex keys are the wrong way around - the long end goes into the screw and you are supposed to grip the short end. The whole point of a hex key is you grip the long end to increase the torque on the screw. They can't even get basic mechanical principles right. I had to revert to using my own keys, and taps to create usable threads but being American the original threads are imperial, not common in the UK which like Scandinavia, uses the metric system.
When I finally came to use the treadmill I first had to wait almost 2 hours for the firmware to update itself despite a fast 100MBps internet and then found the 3HP motor slows down when you tread on the mat, and as there is no hardware feedback to the software (evident with the motor cover removed when it was repaired, see below), the actual times and distances recorded are inaccurate. I discovered my friend's £3500 top of the range NordicTrak treadmill did the exact same thing.
As for the running experience: the mat sounds tacky compared to treadmills I've used to in gyms, with a hollow echo from each footstep on what sounds like a thin piece of hardwood (which it appears to be) accompanied by audible motor deceleration. NordicTrak's proudly declared 'cushioning system' is no more than three hidden springs supporting the hardwood each side.
The screen software is amateurish. During firmware download you get a huge expanse of unused white space with a single line of tiny letters a few millimetres high. When running, the characters are little larger and difficult to see when your head is bobbing up and down, hindered further by their light grey colour on a white background despite it being a full colour LCD. The fans are also deafeningly loud, further evidence of cheap, low quality parts.
It took almost two months for NordicTrak's service department to arrange for a completely different company to visit, diagnose, and replace a slipping front roller although how a brand new roller could do this is beyond me. This fault was completely unrelated to the motor slowing down, which still happens.
Overall, a truly shoddy design that could so easily have been made much better had Nordic Trak shown any interest beyond profit. Yes, it functions. No, I do not recommend NordicTrak treadmills.
HOME EXERCISE REGIME
At home after the jog I hit the gym for 3 x 10 sets of 6 main arm, leg and chest muscle exercises. Next is 15 minutes on the cross trainer to bump the cardio rate back up, then 15 minutes on the power plate using its 4 Auto mode preset routines: standing straight, legs bent, tiptoes, arms/shoulders (kneeling).
Total ~2 hours.
FITNESS CLUB EXERCISE ROUTINE
I joined a fitness club for work away from home and I take advantage of the reduced rate off peak periods when there are fewer crowds at the machines or in the pool or the small wet steam room (good for the lungs, even better with an essential oil in the air) and the 'dry' sauna room (good for the heart).
https://www.healthline.com/health/steam-room-benefits#health-benefits
At the club my routine is 1 mile running on an indoor track to warm up, followed by an hour or more of exercise machines, a half hour's swimming and finally 15 minutes each in the steam room and sauna.
Total ~2.5 hours.
POST-WORKOUT
Regardless of home or club, post workout I have Bulk Powders' Aftermath recovery protein shake within 45 minutes of completion. I have no affiliation to this brand. I selected it based on its ingredients which my independent research suggests are all healthy and safe for long term use. A 2-scoop portion contains:
Supplement Amount Purpose
mTOR Protein Complex™ 40g Increases cell growth & cell building blocks
Vitargo® carbohydrate 22g Quickly replenishes muscle glycogen energy
Glutamine Peptide muscle amino acid 5g Synthesis protein for muscle recovery
Creatine Monohydrate (Creapure®️) ~7g Intensifies energy to muscles
HMB metabolite of L-Leucine amino acid 1.5g Muscle strength and recovery; muscle loss prevention
https://www.bulk.com/uk/aftermath.html
I sweat a lot when I'm running and I follow the shake with a couple of slices of pineapple, which is a great source of fluid and potassium, magnesium, and calcium electrolytes, also lost in sweat.
I leave at least a day between workouts.
DIET
Long before I discovered I am an ectomorph I realised I had the fortune of remaining slim largely regardless of what I ate although I've never been a compulsive eater. School and my parents fed me a conventional meat and veg diet which I assumed was ideal. When I left home and began to feed myself it was rarely as nutritious yet it didn't seem to harm. Despite my many indulgences of beer, burgers, pizzas and pies, over my 20s and 30s my weight rarely went above 12 stone (168lbs) which is a good compromise for my 6'4" height: [C27] https://www.wcrf-uk.org/uk/here-help/health-tools/bmi-calculator
I was much the same in my 40s, when breakfast was usually cheese on toast and a cup of 'Rocket Fuel' (ground coffee laced with Guarana), the works canteen provided an excellent lunch and delicious sweet, and dinner was any of the unhealthy choices from my 20s that I ate in front of the telly. Exercise has never been my thing but an hour's fast horse riding at the weekend kept me in reasonable shape and weekday motorcycle commuting also assisted in muscle maintenance.
By 50 I was aware my waistline had been subtly growing but it wasn't until I bought some new scales that I realised I was now over 13.5 stone (190lb). At this point food intake was more for hunger than enjoyment and although I had always shunned ready made meals as I have never liked the tons of salt they contain, food was less of an issue to me than whatever I was working on at the time. In fact I often had the same meal for days on end with the same level of enjoyment simply for the convenience of minimal shopping and cooking time. I had long thrown out the TV due to boredom (also saving the licence fee) and instead moved meals into my fledgling lab where I eat them to this day as a break to read the news.
It was clear I should at least alter my diet, and I changed breakfast to a bowl of Lidl Deluxe Really Nutty Muesli, still a firm favourite (I used full fat milk then, nowadays semi-skimmed organic), and I changed dinner to grilled tomatoes and breaded plaice (the only fish I liked) with petit pois, a meal I ate regularly for a good decade before finally tiring of it. Despite the less than healthy bread coating (but significantly better than greasy batter), it did return my weight to 12 stone.
Aware that my diet likely lacked many nutrients I started taking daily A-Z multi-vitamins and minerals.
CAFFEINE, WATER & ALCOHOL
Caffeine now affects me adversely and I no longer drink tea or coffee. When I made this decision decaffeination involved toxic chemicals but natural methods are now available, e.g. the Swiss Water process: https://en.wikipedia.org/wiki/Decaffeination. The availability of the latter-produced decaf in the UK and new research indicating the healthy benefits of coffee may entice me to resume coffee intake:
https://www.theguardian.com/wellness/2024/apr/08/coffee-benefits-hazards-experts
For now, I prefer sparkling water which adds a bit of enjoyment to my meals. I have always been highly hydrated and about 1 litre per day is sufficient for me; any more and I have to get up several times at night to pee it out. The more times I get up in the night, the poorer the quality of my sleep which necessitates compromise, particularly as I have observed the more I drink, the more I want to drink, which is by habit rather than necessity.
Alcohol now severely affects my sleep by rapidly increasing my heartrate, meaning I can't get to sleep and when I finally do, I get poor sleep and the next day is ruined. The following night the heart is still going strong and I get another bad night until the third day when I'm back to normal. Alcohol noticeably degrades my eyesight the following day and its many other detrimental effects are well known. My body can no longer tolerate it and much as I still love beer, I have much reduced its intake.
A WELL BALANCED DIET IS KEY
WHO
The World Health Organisation came up with the 5-a-Day campaign that recommends a minimum of 400g of fruit and vegetables a day: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Researchers at Imperial College, London, later expanded this to 10-a-Day:
https://www.bbc.co.uk/news/health-39057146
NHS GUIDELINES
The NHS clarifies the WHO 5-a-Day guide: daily fruit and veg should amount to about 80g and should make up about 1/3 of a day's food. https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/
Consume dried fruit than you would of full fruit, with portions limited to 30g to counter sugar content.
https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
NHS RDA (Recommended Daily Allowance) for adults:
Protein Carbs Sugar Fat Satfat Fibre Salt kcal kJ
50g 260g 90g 70g 20g 30g 6g 2000 8400
MEDITERRANEAN DIET
The Mediterranean diet has long been fêted as beneficial; it contains a little of everything, which must surely be the ideal promotion of a balanced diet. However oily foods don't work with my stomach (even super fruit avocados make me feel queasy) and I don't like the flavours of olive oil or vinegar.
MICK JAGGER DIET
In 2018 I went to a Rolling Stones concert and was amazed how agile 72 year old Mick Jagger seemed. This prompted me to Google his diet regime (everything is organic and it includes avocados):
https://www.quora.com/How-does-Mick-Jagger-stay-in-such-great-shape
I realised his diet matched his lifestyle and I would have to come up with one that matched mine. I would love all of my food to be organic but it's difficult to achieve this in UK supermarkets, and I get what I can.
NUTRITION CONTROLLED DIET
Being naturally slim, rather than the more common calorie-controlled diet I chose a nutrition based alternative largely determined by moderation of saturated fat, sugar and salt in compliance with the UK's NHS guidelines: https://www.nhs.uk/live-well/eat-well/what-are-reference-intakes-on-food-labels
In the UK food manufacturers are legally required to publish this information on the packet, and it is a relatively simple task to calculate the values. I looked at every fruit and vegetable I like, readily available (season-dependent) in UK supermarkets and Googled their benefits and nutrition content.
It wasn't long before I hit numerous websites claiming each was proven to be of benefit to certain cancers. At first I thought to base my choice on these until it occurred to me cancer still has no known remedy and these opinions are all probably hearsay.
I collated all of my research in an Excel spreadsheet [H1] below, prices are UK 2018.
SPORTS NUITRITION
These figures are for normal everyday living but any exercise routine needs food for muscles, so I revised the protein content. Again Googling, I found a general rule of thumb is around 1g/lb of body weight. For my ideal weight of 12 stone (168lbs) this is 168 grams.
This rule of thumb may have been derived from the following 2007 paper:
'Protein intakes of 1.4 – 2.0g/kg/day [0.64 - 0.91g/lb/day] for physically active individuals is not only safe, but may improve the training adaptations to exercise training.'
This BMR (Body Metabolic Rate) calculator can be used to determine the amount of protein required:
[C39] http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm
Found here:
https://www.verywellfit.com/protein-recommendations-for-exercise-1229792
MEAL FREQUENCY
There has been much discussion of how often food should be consumed. Historically 3 meals a day was the established routine with US nutritionist Adele Davis' seemingly logical improvement: 'Eat breakfast like a king/queen, lunch like a prince / princess and dinner like a pauper', but the alternative option of multiple smaller meals is gaining ground and may offer some advantage for athletic performance:
Remembering an ectomorph benefits from a night time meal and having already revised my food intake beyond the conventional 3 a day, I added 4 extra meals: Brunch, Pre-workout/Afternoon, Post-workout and Bedtime, each spaced 2 hours apart except Brunch, which is 3 hours after Breakfast.
[W8] https://www.verywellfit.com/protein-recommendations-for-exercise-1229792
Since 2018 I have continually tweaked the diet. I started off with a mix of wild salmon (for the lowest Hg content) and chicken to meet protein levels followed by a spell of totally vegetarian with Omega-3 fish oil capsules in place of the salmon, but once I added a workout routine I struggled to meet the protein content and reinstated chicken. I also allow myself the odd treat.
In January 2024, the nutrition plan aims for 32g of protein being consumed 4 hours before the workout starting at 15:00, and for 60% of protein being consumed by 13:30.
VITAMINS & SUPPLEMENTS
As I grew older I investigated natural supplements and vitamins to complement and improve general muscle and tissue health and overall energy. I only consider those backed up by scientific papers, and I have included links to these. Many other benefits I discovered are listed in [What they don't tell you].
Initially I had a largely vegetarian diet which can result in deficiencies of calcium, iron, Omega-3 fatty acids, vitamin B12, vitamin D and zinc, all of which I reinstated, and they remain even though chicken is now back in.
BRYAN JOHNSON BLUEPRINT
In 2023 whilst researching ways of improving physical health using supplements. I came across a website hosted by Bryan Johnson, a tech billionaire who had spent the past 2 years devoting himself to exploring ways to extend his lifetime by reversing the aging process. I have no interest in living forever but I do want to improve the quality of my physique; no one wants to live long in decrepitude. He's had some successes and he's put all of his research into the public domain under his Blueprint Protocol webpage:
https://protocol.bryanjohnson.com/
People often scoff at his achievements but I recognised many of the vitamins and supplements I too researched and earmarked as potentially effective, far from the many fraudulent claims on the internet.
GR-7 NO MORE GREY HAIR
One benefit of my visit to Bryan Johnson's website was his comment 'we have had some success with this formula' regarding Polish company GR-7's No Grey Hair product. Hair colour may only be vanity but I have never used hair colourant and having observed the ammonia given off applying it to others' hair, I have no wish to poison my hair with it. No matter what people say of Bryan, I find him totally genuine, and having tried this product, I can report it actually works (for me at least) and I rate it 99% effective (with an average of 80k-120k hairs per head https://www.ncbi.nlm.nih.gov/books/NBK513312/ 99% is only 800-1200 fewer). I had reached the point where I was pulling out more greys than hair; now I only have to pull out a handful. It's a totally natural remedy that re-awakens the pigmentation controlling melanin in hair roots that declines with age, stress, etc. https://gr-7.uk/no-more-grey-hair/
VITAMIN & SUPPLEMENT CHOICE
Bryan's own intake of vitamins and supplements is far too big for me both in terms of cost and effort. Instead I have settled on a few that I selected independently to target my personal needs and similarly centred around naturally reversing or reducing decline through ageing. Like Bryan, I am running a trial.
IMPROVED ABSORPTION
Several of these combine to boost their effects. For instance Co-Enzyme Q10 is better absorbed with oil and I take it with Omega-3. Collagen is better absorbed with Vitamin C, as is lutein, a crucial antioxidant for eye health, and iron I am taking that may improve the fatigue I have felt ever increasingly since my 30s but never nailed the cause. Poor sleep may be something to do with it as up until my 60s I was a night owl and usually only slept for 6 hours despite having a comfortable bed in a bedroom with permanent dark blinds in a very quiet neighbourhood.
GR-7 HAIR LOSS TREATMENT
'The GR-7 Anti Hair Loss Lotion is designed to slow and eventually stop hair loss while encouraging the growth of new and stronger hair.' I am more fortunate than most at my age but unsurprisingly my hair is also thinning and based on the success of 'No Grey Hair' I'm trialling this too, along with their complementary 'Complex Hair Support' dietary supplement. The latter is of particular interest to me as I recognise the many beneficial vitamins and nutrients it contains (listed below) and it saves separately adding the ones I want which would involve more pills and expense. That said, a good diet should provide most of these and it is debatable if there will be any benefit, hence my trial. GR-7 says it can take up to 6 months for best results so when some discounts were announced I bought a 6 month supply of both, and I'll post my results here. https://gr-7.uk/product/gr-7-complex-hair-support/
SLEEP QUALITY & TINNITUS
I sleep better if I eat something before bed, normally frowned upon by fitness fanatics, but it seems this is normal for an endomorph as it prevents catabolism, the inverse of metabolism. I now have bedtime muesli with milk and additional almonds, hazelnuts and walnuts, and a zinc capsule, all high in, or catalysts of melatonin which induces sleep. These days I am in bed long before midnight and I sleep longer than before, knocking the age trend of reduced sleep. A good reason for enforcing early nights is if I'm awake beyond midnight the next day I suffer from noisy tinnitus, sadly always present these days, but with an early night the level is usually low enough to ignore.
REDUCED AGING
Co-enzyme Q10 + Vitamin B1
'Here, we review the current knowledge of CoQ10 biosynthesis and primary CoQ10 deficiency syndrome, and have collected published results from clinical trials based on CoQ10 supplementation. There is evidence that supplementation positively affects mitochondrial deficiency syndrome and the symptoms of aging based mainly on improvements in bioenergetics. Cardiovascular disease and inflammation are alleviated by the antioxidant effect of CoQ10.'
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/
March 2024: GR-7 Complex Hair Support >OR< CoQ10 suspected cause of eye disfunction (zig zag arc pattern, similar to same issue I had due to lack of salt in 2003 Oz heatwave) and I stopped the GR-7 trial as well as the Co-Q10. No re-occurence after this. I aim to restart the Q10 first.
IMPROVED SKIN ELASTICITY
Supplemental Collagen has been proven to benefit skin elasticity.
'Some 28 types of collagen types have been identified. The main five types of collagen are:
Type I 90% of body’s collagen, densely packed to structure skin, bones, tendons & ligaments.
Type II found in elastic cartilage, which provides joint support.
Type III found in muscles, arteries and organs.
Type IV found in the layers of skin.
Type V found in the cornea of eyes, some layers of skin, hair and tissue of the placenta.'
https://my.clevelandclinic.org/health/articles/23089-collagen
'There are two main types of collagen dietary supplements:
1. Hydrolyzed collagen (also called collagen peptides or collagen hydrolysate). This type of collagen is easier for your body to absorb and use. It can come from a variety of animal sources, including hides, hooves, bones and scales from cows, pigs or fish. The quality depends on how it's processed.'
2. Undenatured type II collagen (UC-II). Undenatured collagen hasn’t been broken down or exposed to heat, acids and enzymes. It’s almost always derived from chicken breastbone cartilage'.
Hydrolyzed type I collagen 3g, TRIALING THIS NOW.
'The findings of this [26-APR-23] study revealed that HC supplementation can improve skin hydration and elasticity. In addition, the long-term use of collagen yields more favorable effects on skin hydration and elasticity than the short-term use of collagen. Nevertheless, large-scale randomized control trials are required to examine the clinical benefits of oral collagen supplements.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/
REDUCED RISK OF RHEUMATOID ARTHRITIS
Undenatured type II collagen (UC-II) I WILL TRY THIS.
My parents suffered from rheumatoid arthritis that painfully distorted their fingers in their old age. I now notice my finger joints are becoming uncomfortably stiff. This may not be arthritis as they improve when heated, but I want to avoid the same thing happening to me.
'In the case of rheumatoid arthritis, an autoimmune disease where the immune system mistakes cartilage for a foreign substance and therefore attacks, causing inflammation, swelling and pain. A few small studies have shown that a specific form of chicken collagen administered orally over a few months can result in improvement of symptoms. The proposed explanation is that this “teaches” the immune system to tolerate collagen thereby preventing it from attacking cartilage'.
https://www.mcgill.ca/oss/article/health-nutrition/should-i-be-adding-collagen-my-diet
The above 2019 article by Mcgill also rubbishes the claim that collagen supplements improve skin elasticity however the 2023 paper above refutes this, hence my trials of both.
Vitamin B12 (RDA 2.4μg) dose: 10μg. Added to counter depletion due to mostly vegetarian diet.
'Supplementing with vitamin B12 has been shown to improve dermatologic symptoms in people with B12 deficiency. However, it’s unclear whether taking a supplement has any impact on skin, nail strength, or hair health if you’re well-nourished and not deficient in this vitamin.'
https://www.healthline.com/nutrition/vitamin-b12-benefits#9.-Supports-healthy-hair,-skin,-and-nails
I can confirm Vitamin B12 affects nail health as I ran out out of it and about a week later I discovered my nails became brittle and began to splinter. Once I had obtained new supplies, my normal nail health was restored within a couple of days.
INCREASED ENERGY
Iron + Vitamin B5 + Vitamin B9 Vitamin C 'Feroglobin' commercial formulation.
This does seem to improve my energy.
MSM (MethylSulfonylMethane) Naturally occurring in the body.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372953/
This also appears to improve my energy.
GENERAL IMMUNITY
Vitamin D (RDA 50µg) [GR-7].
'After having digested all the information, I come to the conclusion that popping a 1000 IU pill a day, “just for insurance,” is not a bad idea.'
https://www.mcgill.ca/oss/article/medical-health-and-nutrition-you-asked/vitamin-d-puzzle
Omega 3 fish oil for mood, heart and general health.
https://academic.oup.com/nutritionreviews/pages/omega3-vi
BENIGN PROSTATIC HYPERPLASIA (BPH)
BPH is a non-cancerous enlargement of the prostate gland, commonly found in men over the age of 50. It has been known to cause Urine Tract Infection (UTI), normally a female affliction.
https://www.nhsinform.scot/illnesses-and-conditions/kidneys-bladder-and-prostate/benign-prostate-enlargement/#:~:text=benign%20prostate%20enlargement-,Complications%20of%20benign%20prostate%20enlargement,Serious%20complications%20are%20rare.
I suffered this unpleasant condition in 2022 and a routine ultrasound of my bladder unexpectedly revealed an enlarged prostate. Papers suggest a number of beneficial natural remedies:
NATURAL REMEDIES TO SHRINK THE PROSTATE
For 3 months from March 2024, I am trialling a combination of Rye grass/corn/timothy flower pollen extract + Saw palmetto + Pumpkin seeds to contract an enlarged prostate. Initially Saw palmetto at dose 200mg was provided by GR-7 Complex Hair Support, thereafter 396mg, see change below:
Saw palmetto fruit extract (Serenoa repens) dose below, [was: GR-7 200mg].
[H17],'It is generally believed that Saw Palmetto prevents the conversion of testosterone to dihydroxytestoterone, a potent androgen that stimulates enlargement of the prostate.'
'A combination with a botanical or prescription drug that works via a different mechanism may provide additional symptomatic relief.'
'A double-blind, placebo controlled trial comparing a combination of flower pollen extract (378 mg), saw palmetto fruit standardized to 43% B-sitosterol (286mg) and vitamin E (100 IU)...There was a significant reduction in ...overall symptomatology. This combination therapy is logical since saw palmetto may have a different mechanism of action that flower pollen extract.
https://www.nccih.nih.gov/health/saw-palmetto
March 2024: GR-7 Complex Hair Support >OR< Co-enzyme Q10 suspected cause of eye disfunction (zig zag arc pattern, similar to same issue I had due to lack of salt in a heatwave in Australia in 2003) and I stopped the GR-7 trial as well as the Co-enzyme Q10. No re-occurence after this. I aim to restart the Q10 first.
I replaced the Saw palmetto with Viridian Standardised Saw Palmetto berry extract (45-50% free fatty acids and sterols) 150mg; Organic Saw Palmetto berry powder 132mg in a base of alfalfa, spirulina and bilberry, 3 a day.
The 'base' ingredients seem harmless:
alfalfa https://www.verywellhealth.com/health-benefits-of-alfalfa-4584280
spirulina https://www.verywellhealth.com/spirulina-89079
bilberry https://www.verywellhealth.com/the-benefits-of-bilberry-88315
Vitamin D (RDA 50µg) ADDED WHEN GR-7 Complex Hair Support STOPPED
Pumpkin seeds dose 5g / 1 heaped tsp.
'Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination. Several studies in humans found that eating these seeds reduced symptoms associated with BPH.'
https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#TOC_TITLE_HDR_5
Rye grass/corn/timothy flower pollen extract (manf: Graminex) Trial started 10/02/24.
Multiple outlets selling 'Graminex' mostly only include one grass and often not the coreect quantity. I purchased Polish brand Hepatica Prostaht 90 caps (3 capsules a day) based on German Prostaphil-2, containing 660mg rye (Secale cereale), 264mg timothy (Phleum pratense) and 13.2mg maize (Zea mays). I got a good deal from Polish eBay seller medpak_shop, whom I recommend.
[H17],'Graminex Flower Pollen Extract is a standardized extract of rye pollen (Secale cereale), corn pollen (Zea mays) and timothy pollen (Phleum pratense). The extract contains a blend of water-soluble and lipid-soluble fractions and is available around the world under other brand names such as Cernitin, and in capsule and tablet forms as Cernilton.'
'The Natural Medicines Comprehensive Database concluded that rye grass pollen extract (Cernilton®) was “possibly effective” for the management of BPH symptoms, for shrinking prostate size and when used for prostatitis and prostatodynia.'
'Ueda et al treated 22 patients with stage I and II BPH with Cernilton® for over 4 weeks.
82% of the patients were rated as moderately improved or better.'
I am also keeping my eye open for a decent ultrasound scanner on eBay to track progress.
General comment:
nettle root / nettle leaf extract [GR-7].
Apparently nettle is good for UTIs but does not shrink the prostate:
https://www.sciencedirect.com/science/article/abs/pii/S2210803322000379
NATURAL REMEDIES TO GUARD AGAINST PROSTATE CANCER
Blueberries dose presently 20.
https://ajcn.nutrition.org/article/S0002-9165(23)46300-9/fulltext
[H18]'These findings indicate that flavonoids from blueberry possess the ability to effectively decrease MMP (matrix metalloproteinases) activity, which may decrease overall ECM (extracellular matrix) degradation. This ability may be important in controlling tumor metastasis formation.'
ttps://www.researchgate.net/publication/7531307_Blueberry_flavonoids_inhibit_matrix_metalloproteinase_activity_in_DU145_human_prostate_cancer_cells
The findings above are welcome but not the initial reason for its selection, which is:
'New research from King’s Faculty of Life Sciences and Medicine has found that eating a handful of wild blueberries daily has health benefits, including lowered blood pressure, faster reaction time, and improved memory and brain cognition.'
PRESBYOPIA (AGING VISION)
https://www.rebuildyourvision.com/blog/category/vision-conditions/presbyopia/
My eyesight focus is deteriorating naturally due to age. In 2022 I had extensive eye tests following the appearance of a floater (the first I had seen) and was told my eyes are in excellent health. However the lens membrane hardens with age and I have observed what can only be the start of this. I am reluctant to undergo laser surgery as once that's done, there can be no return to a natural recovery process, and there are significant risks involved that surgery websites often omit.
https://lookafteryoureyes.org/eye-care/how-your-eye-works/
I am hopeful a natural mechanism can be found to restore lens elasticity, and I am researching natural remedies.
GENERAL EYE HEALTH
Egg yolks - Yes, added to diet.
'Yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts'.
Oranges - added to diet in form of vitamin C supplement with bioflavonoids.
(Real oranges caused excess bloating when combined with Aftermath milk protein; see Pineapple)
[H20] 'People eating more than one orange a week are 92% less likely to develop macular degeneration.'
Tomatoes - Yes, added to diet.
Pumpkin seeds - Yes, added to diet, initially for BPH reduction (see above).
'Pumpkins are rich in zinc, vitamin C, vitamin A, lutein, and zeaxanthin, good for vision and health.'
https://www.milaneyecenter.com/resources/what-can-pumpkins-do-for-your-eyes/
Almonds, Hazelnuts, Walnuts, Sunflower seeds - (Vitamin E) Yes, added to diet.
https://www.healthline.com/health/eye-health/best-foods-for-eyes#almonds
Vitamin A (RDA 800µg) Yes, already in diet & retinol acetate [GR-7].
Vitamin C - Yes, already in diet but additional 1g supplement with flavonoids (see next para) for eyes.
'As long as you are eating the recommended serving of fruit or dark green vegetables per day (depending on your age and gender), you should be getting enough vitamin C to support your eye health'
https://www.rebuildyourvision.com/blog/vision-conditions/presbyopia/eye-vitamins-for-presbyopia-aging-vision/
'Many researchers however, feel you should consume significantly more vitamin C than the RDA [men 90mg].
E.g. 500mg was the daily dose of vitamin C used in studies that showed a reduced risk of cataracts.'
'Because it is water-soluble, vitamin C is generally considered safe at high doses. Excess vitamin C is excreted in urine. However, doses greater than 2000mg per day may cause nausea and diarrhoea, as well as increase the risk of kidney stones','brocolli [has] 82mg [of vitamin C.]/cup'.
https://www.allaboutvision.com/nutrition/vitamin_c.htm
Oral α-glucosyl-hesperidin - Yes, as citrus fruit bioflanonoids in Vitamin C.
Eyedrops exist but the 2020 paper [H16] indicates this topical route is highly diminished by the natural protective tissue over the eye and instead suggests oral consumption of enzyme α-glucosyl-hesperidin which was observed to have beneficial results in rodents. I am taking 1g Vitamin C with 20mg flavonoids and by chance includes 400mg rosehip extract also containing Vitamin C, and I see no harm in this.
Zinc - Yes, added to diet
Copper - Yes, added to diet [GR-7]
'Reduced RPE [retinal pigment epithelium] and choroid complex zinc and copper levels in AMD [age-related macular degeneration] eyes combined with previous information that oral supplementation of zinc plus copper reduces the risk of progression of AMD suggests that metal homeostasis plays a role in AMD and in retinal health.' https://pubmed.ncbi.nlm.nih.gov/18848316/
'Zinc is a component of retinol-binding protein, necessary for transporting vitamin A in the blood'
Olive Oil - No, I have oil intolerance and dislike the flavour.
Olive Leaf Extract tablets - Yes, dose: 90mg (30mg 3 times a day)
Olive oil is touted as a modern elixir for good health, the main benefical ingredient being the anti-oxidant oleuropein which is found in higher quantities in olive leaves. Bing: 'Olives used for olive oil often undergo refinement, which reduces their oleuropein content. Even extra virgin olive oil may have lower oleuropein levels due to processing'. There is suggestion it lowers blood pressure and improves heart health. Given the proven benefit of olive oil, I am trialing olive leaf extract as an alternative.
Omega-3 fish oil - Yes, already in diet
'Several studies suggest omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome. Essential fatty acids also may help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.'
https://www.allaboutvision.com/en-gb/nutrition/fatty_acid_1/
Quercetin (derived from capers) - No, see side effects below:
Topical application of quercetin can help to improve ocular surface disorders of dry eye not only by decreasing the corneal surface irregularity but also by increasing the tear volume and goblet cell density. At doses greater than 1g per day, there have been reports of damage to the kidneys and other undesirable side effects including blurred vision, headaches and tingling in limbs:
https://www.webmd.com/vitamins-and-supplements/quercetin-uses-and-risks
Vitamin E - as a Supplement - No, see side effects at bottom.
As an ingredient of almonds, hazelnuts, walnuts, sunflower seeds - Yes:
https://www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods
Vitamin E deficiency can weaken light receptors in the retina and other cells in the eye.
https://www.medicalnewstoday.com/articles/321800#:~:text=Vision%20deterioration%20%3A%20A%20vitamin%20E,may%20be%20particularly%20at%20risk
High doses of Vitamin E can thin blood leading to potential stroke:
https://www.webmd.com/eye-health/vitamin-e-vision
Coffee - Swiss Water Process decaffeinated coffee under consideration.
A recent study suggests drinking 3 to 4 cups of coffee a day significantly reduces the effects or likelihood of developing bowel cancer: https://www.theguardian.com/society/2024/mar/23/coffee-drinkers-much-lower-risk-bowel-cancer-recurrence-study I used to drink coffee but no longer do this, largely due to an intolerance of caffeine, and de-caffeinated coffee at the time involved suspect carcinogenic chemicals. The Swiss Water process uses no chemicals, and thus processed coffee is available in the UK.
EYE FLOATERS
These are a natural part of aging.
https://www.rebuildyourvision.com/blog/vision-conditions/how-to-get-rid-of-eye-floaters-naturally/#:~:text=Although%20no%20specific%20nutrient%20is,rich%20diet%20and%20exercise%20regularly
Pineapple - Yes, dose: 2 cored rings (~100g)
Replaces the orange I originally added after training as the latter caused painful bloating after Aftermath milk protein. Bromelain from pineapple is suggested to dissolve eye floaters. Bromelain is also offered with Quercetin that treats dry eyes but significant side effects of the latter (see above) are best avoided. However the following informative article casts significant doubt on Bromelain: 'The idea that eating more pineapple could get rid of eye floaters comes from a study out of Taiwan published in 2019. It is a pilot study with no control group:'
https://www.jofamericanscience.org/journals/am-sci/jas150419/03_34649jas150419_17_30.pdf
'Eye floaters are bundles of collagen fibres that drift in liquid pockets inside our eyeballs and they tend to become more common with age','Fresh pineapple contains enzymes collectively known as bromelain that can digest collagen','the researchers thought, maybe eating pineapple chunks daily would allow the bromelain to digest the floaters','What is it doing to collagen elsewhere? This was not investigated.'
https://www.mcgill.ca/oss/article/health-and-nutrition/pineapple-eye-floaters-sweet-deal-or-pipe-dream
I'm not convinced it will work but I see no harm in adding pineapple to my diet as orange doesn't agree with my milk protein shake, and pineapple is univerally recognised as beneficial for the immune system.
Dark chocolate - Yes
Papers indicate benefits - CRITERIA TO BE ADDED
Kefir live yoghurt - No
Originally I included 100ml of Kefir live yoghurt at breakfast because after the age of 60 my stools had hardened, a common condition at this age due to loss or reduced effectiveness of certain stomach enzymes. Kefir is considered beneficial for gut health, bones and immunity. Over the course of a month improvement was negligible and I then developed a sensation of nausea which turned out to be directly caused by the Kefir. Since the desired benefit was not achieved, I removed it from my diet. I have also found beer, prunes, apricots and figs that freed my bowels in earlier years, now have minimal effect.
MY VITAMINS & SUPPLEMENTS
In 2024 I am exploring the benefits of the following:
Size RDA% Vitamin / Supplement Known benefits (simplified)
3000mg
14mg
4mg
300µg
1000mg
1000mg
250mg
100mg
170µg
10μg
1000mg
90mg
10mg
200mg
1800µg
100mg
200mg
150mg
50mg
800µg
1400µg
500µg
50µg
200mg
55µg
681mg
25µg
-
100
67
150
-
-
-
50
15
420
1100
-
-
180
-
-
-
-
100
100
167
1000
-
100
100
-
-
MORNING
Collagen I 3g (max 15g) Skin health
Iron capsules:
Iron Reduces fatigue, renews red blood cells, supports cognitive function
Vitamin B5 Red blood cells, sex/stress-related hormones in the adrenal glands
Vitamin B9 Heart health, supports normal cognition and balanced mood
MSM Reduces fatigue, anti-inflammatry [also in GR-7]
Omega-3 fish oil Joint health, heart health, eye health, brain health
EPA + DHA from above
Co-enzyme Q10 Ubiquinol STOPPED Heart health, energy, improves damaged or aging skin
Vitamin B1 (included) STOPPED Cellular energy
Vitamin B12 Red blood cells, DNA functionality (reduced ageing effects), nails
Vitamin C + flavonoids collagen & iron absorption, eyes, cartilage, bones, teeth, healing
Olive Leaf Extract 30mg 3 times a day (heart,)
BEDTIME
Zinc capsules Hair growth, repair (veg diet top-up)
GR-7 Complex Hair Support STOPPED AFTER 1 MONTH (SEE ABOVE)
Bamboo shoot extract (Bambusa vulgaris) [70% silica] Hair thickness, scalp blood circulate
Copper (copper gluconate) Boosts collagen, red blood cells
L-cysteine (L-cysteine hydrochloride) Hair growth, DNA damage reversal
Nettle leaf extract (Urtica dioica) [4% polyphenols] Strengthens hair, bladder health
MethylSulfonylMethane (MSM) Hair accelerant, thickener, healing
PhosphaMAX Novastell Phosphatidic Acid Hair accelerant, thickener, muscles
Vitamin A (retinol acetate) Hair health, eyes, teeth, skin
Vitamin B6 (pyridoxine hydrochloride) Follicle stimulant, brain, immunity
Vitamin B7 (D-Biotin) Strong hair, nails, skin, Metabolism
Vitamin D (cholecalciferol) Follicle stimulant, bones, teeth
Saw palmetto fruit extract (Serenoa repens) Hair regrowth, prostate health
Selenium (L-selenomethionine) Selenium SeLECT® 5000 Hair growth, thyroid, heart, immunity
Added after stopping GR-7 Complex Hair Support:
Saw palmetto berry extract 227mg 3 times a day
Vitamin D 1000IU
MY DIET TEMPLATE I try to eat these every day*:
Qty
1 cup
20
1+3
1
1
200g
2
1
70g
2 tsp
100g
80g
1
80g
1
4
80g
2 tbs
-
120g
1 tsp
1 tsp
100ml
Breakfast All vitamins & supplements except GR-7 & zinc, plus:
Porridge oats + 1.5 cups water µwaved + milk to cool Heart, gut (protein & carbs)
Blueberries Brain, Memory, blood pressure
Brunch
1 whole egg + 3 egg whites Muscle & retention; yolks: eyesight
Medium tomato Eyesight, prostate
Fortified granary bread slice Heart
Lunch
Chicken breast, skinless muscle, bone
Fortified granary bread slices + coleslaw Heart + Vitamin K
Pre-workout/Afternoon
Apple Heart, lungs, gut, brain, skin
Post-workout/Evening
Aftermath Protein shake Muscle maintenance
Organic cacao powder added to shake Muscle, heart, brain, energy
Pineapple Eyes, bones, cellular, electrolyte
Dinner (all of these veggies are associated with improved immunity):
Broccoli Heart, brain, skin
Carrot Eyes, blood sugar & blood pressure
Leafy greens Eyes, skin
Red onion Bone density, inflammation
Runner beans Metabolism, cell growth
Red cabbage NEW ADDITION Eyes, bones, blood
Crucials burger sauce Makes veggies yummy!
Bedtime
GR-7 supplement NOW STOPPED + zinc Hair prostate eyes (Zinc//vitamin A)
Muesli + almonds + hazelnuts + walnuts + milk + zinc Sleep, heart, muscle, bones, hair
Pumpkin seeds Sleep, prostate, eyes
Sunflower + linseed + flax seeds healing + gut + heart, blood
Milk organic semi skimmed Muscle, bones, teeth, eyes, energy
*To break the monotony there are occasional treats of homemade soup, fish, steak, curry, pizza and desserts e.g. fruit with ice cream. A varied diet is both physically and emotionally beneficial.
MY DIET NUTRITION (Optimum for 12 stone 6'4" workout = 168g protein)
Qty Equiv Protein Carbs Sugar Fat Satfat Fibre Salt Calories Ref
08:00 Breakfast gram gram gram gram gram gram gram kCal kJ #
Porridge with water ½cup 50g 7.0 30.0 0.4 7.0 0.0 0.3 0.01 186 281 1
Kefir (5mg cholesterol) 1cup 100ml 3.3 7.1 5.5 2.6 4.5 0.0 0.09 65 274 2
Blueberries 20 40g 0.36 3.6 3.6 0.2 0.0 0.6 0.00 18 76 3
Breakfast Total 10.66 40.7 10.5 9.5 4.5 0.9 0.10 269 631
[kefir is now omitted (see above), but not yet subtracted from totals]
11:00 Brunch
Egg whites 3 90g 9.8 0.0 0.0 0.0 0.0 0.0 0.37 43 182 4
Full egg organic 1 - 6.0 0.6 0.6 5.7 1.6 0.5 0.22 84 352 5
Tomato 1 40g 0.3 1.2 1.2 0.1 0.0 0.3 0.01 8 34 6
Fortified granary slice 2 72g 7.4 33.4 2.4 1.8 0.6 2.6 0.74 184 778 7
Brunch Total 21.5 35.2 4.2 7.6 1.9 3.4 1.36 319 1346
13:00 Lunch
Fortified granary slice 2 72g 7.4 33.4 2.4 1.8 0.6 2.6 0.74 256 1081 7
skinless chicken breast 1 200g 61.2 1.0 1.0 3.2 1.0 1.0 0.28 274 1164 8
Coleslaw 1tbs 15g 0.1 1.0 0.8 1.3 0.1 0.1 0.03 33 65 9
Lunch Total 68.7 35.4 4.2 6.3 1.7 3.7 1.05 563 2310
14:50 Pre-workout/Afternoon
Royal Gala apple 1 80g 0.32 9.4 9.4 0.1 0.0 1.4 0.00 42 181 10
17:00 Post-workout/Eve Qty Equiv Protein Carbs Sugar Fat Satfat Fibre Salt kCal kJ
Aftermath shake scoops 2 70g 40.0 22.0 0.7 2.1 1.4 0.0 0.31 265 1125 11
Organic 100% cacao pwder 2tsp 8.4g 1.6 0.9 0.1 1.8 1.1 2.4 0.01 31 128 12
Pineapple - 100g 0.3 12.2 12.2 0.0 0.0 0.5 0.00 51 217 13
Evening Total 41.9 35.1 13.0 3.9 2.5 2.9 0.31 347 1470
19:00 Dinner
Broccoli - 80g 3.4 2.5 1.4 0.5 0.2 2.0 0.02 32 134 14
Carrot 1 125g 0.6 9.1 8.6 0.6 0.1 2.6 0.09 49 205 15
Leafy greens - 80g 2.4 2.4 4.5 0.6 0.1 2.7 0.04 30 127 16
Red onion 1 120g 1.2 9.1 7.1 0.6 0.1 1.3 0.01 46 191 17
Runner beans stringless 4 80g 1.3 2.6 2.2 0.3 0.0 1.6 0.00 18 74 18
Red cabbage NOT YET SUMMED 1 80g 1.4 3.3 3.2 0.3 0.0 1.9 0.00 25 106 19
Crucials burger sauce 2tbs 29g 0.3 3.5 3.0 8.0 0.6 0.2 0.39 87 447 20
Dinner Total 9.2 29.2 26.8 10.6 1.1 10.4 0.55 262 1178
21:00 Bedtime
Muesli Lidl Really Nutty* - 120g 11.3 73.4 22.9 11.4 1.8 9.0 0.04 206 1934 21
semiskimmed organic milk 1cup 100ml 3.6 4.8 4.8 1.7 1.0 0.0 0.11 49 206 22
Bedtime Total 14.9 78.2 27.7 13.1 2.8 9.0 0.15 255 2140
*Including extra nuts & seeds
Protein Carbs Sugar Fat Sat.fat Fibre Salt kCal kJ
168g protein for workout NHS RDA 50.0 260.0 90.0 70.0 20.0 30.0 6.0 2000 8400
Daily Total 167.2 263.3 95.8 51.1 14.5 31.7 3.6 2057 9256
# Refs
1 https://wholeyorganics.com/en/blogs/ernaehrung/porridge-naehrwerte-kalorien
2 https://biotifulguthealth.com/products/kefir-mango/
3 https://www.sainsburys.co.uk/gol-ui/product/sainsburys-blueberries-100g
4 https://www.sainsburys.co.uk/gol-ui/product/two-chicks-liquid-egg-white-500g
5 https://www.sainsburys.co.uk/gol-ui/product/sainsburys-free-range-woodland-large-eggs--so-organic-x6
6 https://www.britishtomatoes.co.uk/tomato-nutrition
7 https://www.sainsburys.co.uk/gol-ui/product/hovis-granary-bread--medium-800g
8 https://www.sainsburys.co.uk/gol-ui/product/sainsburys-chicken-fillets-1kg
9 https://groceries.morrisons.com/products/morrisons-savers-coleslaw-237326011
10 https://groceries.morrisons.com/products/morrisons-royal-gala-apples-217953011
11 https://www.bulk.com/uk/aftermath.html
12 https://www.menier.co.uk/products/
13 https://groceries.morrisons.com/products/morrisons-pineapple-slices-in-juice-425g-215959011
14 https://www.sainsburys.co.uk/gol-ui/product/sainsburys-broccoli--so-organic-300g
15 https://www.sainsburys.co.uk/gol-ui/product/sainsburys-carrots--so-organic-750g
16 https://www.sainsburys.co.uk/gol-ui/product/sainsburys-greens-500g
17 https://www.sainsburys.co.uk/gol-ui/product/sainsburys-red-onions--so-organic-500g
18 https://groceries.morrisons.com/products/morrisons-stringless-beans-230988011
19 https://groceries.morrisons.com/products/morrisons-red-cabbage-450-1350g-294775011
20 https://crucialsauce.co.uk/products/burger-sauce/
21 https://world.openfoodfacts.org/product/20472627/deluxe-really-nutty-muesli-lidl
kJ to kcal converter:
https://www.google.com/search?client=avast-a-3&q=kj+to+cal
For mass gain, increase carbs:
'Eat sweet potatoes, white potatoes, grapes and porridge as well as chicken and broccoli.'
'Health and nutrition expert from the University of Edinburgh, Prof Lindsay Jaacks, says carbohydrates are of "critical" importance for exercise. "In the past on my high protein diet I had felt tired a lot. But suddenly on this high carb diet I had all this energy so I could train for longer and harder and I felt stronger."
https://www.bbc.co.uk/news/uk-scotland-edinburgh-east-fife-68308809
FURTHER RESEARCH
RED LIGHT THERAPY
Red light has been proven to offer many health benefits and I am interested in experimenting:
https://www.everydayhealth.com/wellness/potential-health-benefits-of-red-light-therapy/
The following paper describes pictorially the cellular and molecular mechanisms associated with LLLT:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065857/
US company RLT (Red light Therapy) website (selling their own light arrays) provides tables correlating wavelengths to multiple health benefits although I have no idea of the accuracy. However at the bottom they do list links to many papers, which I've added below for further study.
https://redlighttherapyhome.com/blogs/news/wavelengths
The Nuts and Bolts of LLLT
https://pubmed.ncbi.nlm.nih.gov/22045511/
635nm for Body Contouring of the Waist, Hips, and Thighs
https://pubmed.ncbi.nlm.nih.gov/23355338/
660nm Does Not Require Cytochrome C Oxidase
https://pubmed.ncbi.nlm.nih.gov/30927704/
670nm: Evidence From In Vivo and In Vitro Stress Models
https://pubmed.ncbi.nlm.nih.gov/29355737/
670nm LLLT on Herpes Simplex Type 1
https://www.researchgate.net/publication/51764626
810nm in Skeletal Muscle Performance and Post-Exercise Recovery
https://pubmed.ncbi.nlm.nih.gov/27575834/
904nm Mitigates Exercise-Induced Skeletal Muscle Fatigue
https://pubmed.ncbi.nlm.nih.gov/29455305/
820nm Exert Effects on Cell Attachment
https://pubmed.ncbi.nlm.nih.gov/11312037/
904nm Decreases Expression of Catabolism-Related Genes
https://pubmed.ncbi.nlm.nih.gov/29455305/
Effect of Wavelength and Beam Width on Penetration
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5653719/
Anti-Inflammatory Effects of Photobiomodulation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5523874/
Photobiomodulation for Brain Disorders
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5066074/
RLT in Reduction of Fine Lines, Wrinkles, Skin Roughness)
https://www.liebertpub.com/doi/full/10.1089/pho.2013.3616
The Effect of Low-Level Laser Therapy on Human Leukemic Cells
https://pubmed.ncbi.nlm.nih.gov/25987972/
The Effects of Laser Light on Sperm Motility and Velocity In Vitro
https://pubmed.ncbi.nlm.nih.gov/6721237/
Low-Intensity Laser Irradiation Improves Mitochondrial Dysfunction of C2C12 by Electrical Stimulation
https://www.researchgate.net/publication/5365461
Photobiomodulation of Human Dermal Fibroblasts In Vitro
https://www.researchgate.net/publication/317390155
LLLT In Skin: Stimulating, Healing, Restoring
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126803/
Impact of Heat on Metabolic and Hemodynamic Changes
https://pubmed.ncbi.nlm.nih.gov/28948191/
Red Light Emitting Diodes Accelerate Hepatocytes Proliferation
https://pubmed.ncbi.nlm.nih.gov/29710411/
Can Osteoarthritis Be Treated with Light?
https://arthritis-research.biomedcentral.com/articles/10.1186/ar4354
In addition, this paper indicates 670nm + 830nm is ideal for (ATP neuron function) wound healing:
https://www.sciencedirect.com/science/article/pii/S0021925820761259
Oxygenated haemoglobin absorbs light at 940nm, de-oxygenated haemoglobin absorbs light at 660nm.
There may be a benefit to applying a combined 660nm + 940nm light close to blood vessels (at the navel)
US company BestQool: https://www.bestqool.com/blogs/news/how-red-light-therapy-improves-circulation
But hang on a minute:
Sunlight is broad spectrum light. If you filter out all harmful UV+IR, it is just as beneficial as fixed bandwidth LED/laser treatment. Scientific papers discuss photobiomodulation of CCO (cytochrome c oxidase), a key protein in cellular metabolism, when exposed to certain of its absorption peak wavelengths: 660nm, 670nm, 830nm, benefits tissue repair. Multiple wavelengths are therefore better than one or two from single wavelength lasers/LEDs. Lying in the sun under a bandpass filter that only admits 660nm to 830nm (or whatever the CCO absorption bandwidth is) should have the same benefit. The only issue is guaranteeing the sun will be out when you want it. The solution is the humble tungsten filament lamp with its broad spectrum encompassing all of the aobve wavelengths, far cheaper than lasers or LEDs.
LLLT FOR EYESIGHT
It is already proven a weekly 3-minute exposure at 8mW/cm² of 670nm dark red light to the eyes between 8am and 9am improves colour reception in ageing eyesight and I do this every Monday morning:
[H1] Weeklong improved colour contrasts sensitivity after single 670 nm exposures associated with enhanced mitochondrial function, https://www.nature.com/articles/s41598-021-02311-1
https://www.ucl.ac.uk/news/2021/nov/morning-exposure-deep-red-light-improves-declining-eyesight
Of note - the cheap '670nm' torches flooding eBay China are rarely that wavelength; I bought a couple and found them to be 637nm & 641nm, totally useless. I bought 670nm LEDs and made my own,
LLLT FOR HAIR REGROWTH
It has already been proven that red light can promote hair regrowth (see below) and Bryan Johnson wears a $3k LD cap for this. However it might not matter whether expensive LDs or inexpensive LEDs are used.
HOW IT WORKS
[H2] Photobiomodulation (PBM) for the Management of Alopecia. This paper provides illustrations of follicle structure and alternative LLLT treatment devices together with extensive investigations of wavelength efficacy, together with a definition of LLLT PBM: 'The mechanism of LLLT in hair regrowth enhances the stimulation of mitochondria located in hair bulge stem cells, with cytochrome c oxidase (CCO) in the membrane of the mitochondria as the target chromophore of red light. This then leads to mitochondrial respiration, with reactive oxygen species (ROS) and adenosine triphosphate (ATP) to activate cellular proliferation, migration, and oxygenation, which consequently promote hair growth.7'
[H3] LLLT (Low Level Light Therapy) Hair Growth Devices Compared. 'absorption peak at 660nm 31 of CCO',
'Due to the very low power of LEDs (0.5mW/diode), compared to the appropriate [LD] dose of 2 to 4J/cm2, the results of LEDs could not be obviously concluded.30.
[H4] Photobiomodulation: Lasers vs. Light Emitting Diodes? 'nevertheless, some head-to-head studies, which compared both light sources, yielded no difference in their effects.28'
Further feedback in this article indicates some scanned LLLT devices performed slightly better. This may be because they covered more follicles; a LD has a narrow beam and when LDs are mounted in fixed positions there will be gaps between adjacent LDs. The argument for using LDs is they have more power, but the amount of power that can be safely shone at a head without damage is severely limited (remember sunburn?) and these days powerful LEDs are everywhere, therefore I don't see any argument for LDs over LEDs other than marketing hype. Mass produced low power LDs for LLLT (Low level Light Therapy) are cheap nowadays, thus I suspect LD based products are actually a price mark-up scam for the gullible.
I suspect all that is needed is uniform light intensity across the scalp, and a simple diffuser between some high power LEDS and the scalp should suffice. Ebay China offers 0.5W SMD 660nm + 850nm LED arrays on a flexible backing for back ache that may also work for hair provided they are indeed 660nm. However they are spaced very far apart (60 LEDs 255mm x 133mm) so this may be unworkable. Probably far better to source good 660nm LEDS and fabricate a compact, diffused carrier instead.
HEARING LOSS RECOVERY
My hearing has degraded over time and like Bryan Johnson I now have severe HF roll off, meaning I often confuse spoken words due to my inability to discern high frequencies. I also suffer from tinnitus. LLLT has been described as beneficial both to hearing loss and treatment of tinnitus. Below is a small sample of papers summarising clinical trials:
LLLT FOR TINNITUS
[H10] Efficacy of Low-Level Laser Therapy for Tinnitus: A Systematic Review...
1 trial (650nm, 830nm): none,
[H11] Combined Central and Peripheral Stimulation for Treatment of Chronic Tinnitus...
1 trial (808nm): potentially, when combined with LF rTMS [magnetic field];
December 2023, eBay China is flooded with white Apple-like wired earphones purportedly containing bog-standard 650nm red LDs which conflict with the above. The ear canal (transmeatal) is not the best route as the target inner ear is obstructed by bones and tissue and does not follow a straight line. Unless a dangerously high intensity is employed, the typical 5mW source is unlikely to do anything.
A more effective route may be 830nm (based on LLLT for hearing loss, below) through the skull space cavity for, but outside the ear, or possibly below the jaw pointing up toward the inner canal or even orally within it however these would still have to go through bone. No paper mentions a jaw based route.
https://courses.lumenlearning.com/suny-ap1/chapter/the-skull/
I would consider experimenting with low level 830nm below the jaw. How brain-safe is experimental rTMS?
LLLT FOR HEARING LOSS
[H12] The Effect of Low-Level Laser Therapy on Hearing
1 trail (532nm, 635nm): none, (the only trial based on humans)
[H13] The Effect of Photobiomodulation on Hearing Loss: A Systematic Review
17 trials ([H12], 808nm, 810nm, 830nm, 908nm,): improvement observed 810nm-830nm
[H14] Low-Level Laser Therapy for Prevention of Noise-Induced Hearing Loss in Rats
1 trial (808nm): 165mW/cm² for 30mins over 5 consecutive days reduced hearing loss in rats.
[H13] explains the relationship between red light and 'cytochrome c oxidase [CCO], a key protein in cellular metabolism and repair and one of three major proteins in the human body responding to near-IR'. This paper collates multiple trial results, revealing 'evidence suggests the wavelength with the highest potency of biomodulation is 800–830nm. This is likely due to the absorption spectrum of [CCO] which has a peak of 830nm'. 'Although [CCO] also absorbs strongly at wavelengths less than 630nm, this is within the visible light range and has a lower rate of tissue penetrance than wavelengths in the near-IR. Penetrance of lasers through the tympanic membrane and other tissue structures of the inner otic capsule [https://radiopaedia.org/articles/otic-capsule] is superior in the near IR range (780–1100nm).'
IOW anything below 810nm is unlikely to be of much benefit.
Paper[H14] includes a CCO absorption graph with an absolute peak of 760nm for the 'relatively reduced CuB chromophore of [CCO]'. Other peaks are shown at 620nm, 680nm and 820nm, at odds with the papers above. 760nm provides the deepest tissue penetration and appears to be used for wound healing.
There may be some benefit in exploring low level (LED) 830nm over long periods for hearing loss, combined with a DIY pulsed magnetic field mimicking rTMS, which I assume works due to iron in blood.
TENS FOR TINNITUS
TENS (Transcutaneous Electrical Stimulation) has been described as offering successful treatment.
(2013) Effectiveness of transcutaneous electrical stimulation for chronic tinnitus, 'Response to electrical stimulation was best seen in patients with LF tinnitus and with mild hearing loss'.
Unfortunately I can only see the abstract and it doesn't describe the methodology.
https://pubmed.ncbi.nlm.nih.gov/24215217/
(2018) Comparison of the effectiveness between transcutaneous electrical nerve stimulation, manual acupuncture, and electroacupuncture on tinnitus: study protocol for a randomized controlled trial. This paper describes in detail 19 trials and provides photographs of the methodologies employed. TENS electrodes were placed on acupuncture needles precisely placed into muscles, beyond my ability.
https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-018-2738-9
(2019) A Pilot Randomized Controlled Trial of Transcutaneous Electrical Nerve Stimulation for Patients With Acute Tinnitus.This trial placed TENS either side of C2 vertebra (i.e. immediately below the skull). Given the sensitivity of damage to the nearby spinal cord I will not experiment with this.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6344166/
(2022) Effectiveness of bimodal auditory and electrical stimulation in patients with tinnitus: A feasibility study, This paper describes in detail multiple trials involving TENS, starting with manipulation of the medial nerve that reduced tinnitus intensity in a few patients, leading into bimodal TENS (auditory and somatosensory) that increases effectiveness by combining different nerve pathways. [I think the latest variant is separate electrical connections between vertebrae C2 and the tongue}.
Again, I will not experimentally apply TENS to C2.
https://www.frontiersin.org/articles/10.3389/fnins.2022.971633/full
Although largely successful, the precision required and proximity to the spinal cord prohibits DIY experimentation and I shall return instead to experiment with LLLT.
DENTAL POCKET REDUCTION
My dental pockets are deeper than they should be. Bryan Johnson says he has reversed his without surgery using Tea Tree oil and Co-Q10 gel following deep cleaning. Publicised trials appear to back this up.
Paper [H5] Tea Tree Oil versus Chlorhexidine Mouthwash in Treatment of Gingivitis, indicates Tea Tree oil does indeed shrink dental pockets. Tee Tree Oil is highly toxic but this excellent paper describes
in detail how much to administer as a safe mouthwash. Commercial products exist, with added ingredients:
https://drorganic.co.uk/products/tea-tree-mouthwash-500ml/droteatremouthwsh.aspx?productid=droteatremouthwsh
[H6] Comparative Evaluation of Efficacy of Topical and Intra-Sulcular Application of Co-enzyme Q10
[H7] A Comparative Evaluation of Topical and Intrasulcular Application of Coenzyme Q10
Papers [H6], [H7] indicate Co-Q10 applied topically significantly shrinks dental pockets. I'm not a dentist, but the word intrasulcular appears to mean the gap between the tooth and gum. [H6] compares topical and intrasulcular application. Unsurprisingly, the latter is more effective. [H7] describes the efficacy of commercial product Perio-Q gel, sold here: https://www.perioqgumconditioner.com/#contact
although at $80 it's eye-wateringly expensive for just 5ml without the Co-Q10 quantity mentioned. Alternatives exist, e.g. this 5ml bottle with a stated 6mg of Co-Q10 per gram (I haven't tried it):
https://www.vitalabo.co.uk/life-light/dentomit-q10-tooth-gel
Paper [H8] Effectiveness of Co-Q10 Oral Supplements, suggests purely supplemental Co-Q10 does not appear to reduce pocket depth, but it does reduce oral inflammation.
LLLT FOR DENTAL POCKET REDUCTION
Few LLLT papers exist that mention dental pockets, probably because dental knowledge and treatment hides behind large fees. However two instances mention 670nm, so I will experiment with this.
Implementation of Low-Level Laser Therapy in Dentistry: A Review, 'Lasers with a 670nm wavelength that are combined with conventional periodontal treatments lead to better treatment outcomes and shorter treatment times', IOW it heals quicker which must suggests there is less infection, which in turn suggests this will reduce pocket depth.
Low Level Laser Therapy in Periodontics - a Review, '670nm along with typical periodontal treatment result in betterment of treatment outcomes, as well as stability in treatment time'
https://www.researchgate.net/publication/371395507_LOW_LEVEL_LASER_THERAPY_IN_PERIODONTICS_AA_REVIEW
Low-level Laser Therapy in the Oral Cavity: A Retrospection in the Future, '3mW 632.8nm He-Ne laser more effective than 3mW 650nm LD [at reducing] pocket depth' but '70mW 780nm LD and 35mW 630nm laser [no effect on pocket depth]'.
https://www.scientificarchives.com/public/assets/articles/article-pdf-1664458414-813.pdf
DENTAL TREATMENT PLAN - Starting December 2023
April 2024 - deep clean
1. 'Pull' coconut oil through the teeth for 15- to 20 minutes before breakfast. Trials suggest this isa as effective at removing bacteria as hexadine mouthwash, which is much more expensive and stains the teeth: https://www.healthline.com/nutrition/coconut-oil-and-teeth#Oral-hygiene-tips
2. After every meal use a toothpick to loosen debris then flush between every tooth with a waterflosser.
3. moring anf evening after water flossing brush teeth with a fluoride toothpaste.
4. Tea Tree oil mouthwash after breakfast and lunch (more often if it's not toxic).
I've introduced a daytime Tea Tree oil mouthwash after meals. I was going to mix my own based on the dosage outlined in [H5] but this would be too imprecise with so many meals spread across the day, risking toxic poisoning. I have started with Dr Organic Tea Tree mouthwash, also containing Aloe Vera.
I need to determine the concentration of Tea Tree oil and how often I can use it, but for now I'm not using more than a capful (the recommended mouthwash dose) per day.
5. Bedtime: toothpaste then tongue scraper then Co-Q10 gel.
Initially I selected Boots UK soft gel Co-Q10 supplement hoping it would increase my energy levels and keep my skin in shape. I now cut the end off another and apply it to the intrasulcular gap (unsure how to get it into the gap) as it contains only Co-Q10 100mg + Vitamin B1 170µg (15% RDA). I do this at bedtime after brushing my teeth as eating daytime meals will dislodge it, and the body heals at night.
January 2024: I have experienced difficulty getting to sleep and the nightly Co-Q10 tooth rub may be the culprit so I've stopped this. Dr Organic has an Aloe Vero mouthwash that also apparently contains tee tree oil. Dr Organic ignored my question asking the difference. For now I am alternating between the two on the assumption the tee tree oil one is a higher concentration (although I doubt it), and Aloe Vera is also known to reduce pocket depth.
[H9] Aloe Vera: Nature's Soothing Healer to Periodontal Disease.
I may yet try a (low strength) dedicated tee tree gel.
Also investigating a new electric toothbrush. There seems very little difference between countless Oral-B variants, and the sky high prices seem to be aimed solely at those who have lots of money, a bit like people who pay millions for trash art in the hope it will be an investment but who at the same time cannot see the irony they are watering down the overall quality of art to everyone's loss, theirs too.
GADGETS
FITNESS WATCH
I bought a Gymcline Atria fitness watch for less than a tenner on eBay and compared its heart rate and blood pressure measurements with my Japanese/UK A&D Medical Model UA-787 Plus blood pressure monitor:
https://gymcline.com/products/fitness-tracker-atria
https://www.aandd.jp/products/medical/consumer/UA_787_plus.html
The decription below is reproduced from this excellent explanatory webpage:
https://www.verywellhealth.com/systolic-and-diastolic-blood-pressure-1746075
'A blood pressure (BP) reading consists of two numbers: systolic vs. diastolic pressure.
Systolic blood pressure is the top number and refers to the amount of pressure experienced by the arteries while the heart is beating.
Diastolic blood pressure is the bottom number and refers to the amount of pressure in the arteries while the heart is resting in between heartbeats.'
The average I got of 5 readings was:
Model Pulse Systolic mm/Hg Diastolic mm/HG
A&D 767 68 118 76
Gymcline Aria 68 118 64 X
I only bought the Aria for pulse rate and I'm glad this seems to work well. I didn't expect the blood pressure feature to be accurate and Diastolic holds true, but Systolic is surprisingly accurate.
The worst things are the awful touch button which only works half the time, the tiny screen, and the lack of some features in the absence of a smartphone.
AIR QUALITY MONITOR
I bought a $35 Air Quality Monitor (AQM) from Ali-Express, manufacturer unknown, but the exact same model recommended by this Youtube review: https://www.youtube.com/watch?v=wijHL4E9uAw
His earlier reviews revealed some AQMs are fake:
https://www.youtube.com/watch?v=KCpIaTC5las
Full evidence at 48:40:
https://www.youtube.com/watch?v=K3-Yvhk0C8o
I bought the monitor because I am concerned about the amunt of dust in my house in the optics lab, and also my bedroom where I have often woken with a blocked nose. Banning my use of talc (particularly after the Johnson & Johnson carcinogen scare although I didn't use their talc) greatly reduced this.
At the bottom of this page is a table showing acceptable clean room particle limits:
The monitor does appear to work, but it does not measure the amount of dust in my house that is visible when I shake my bed duvet and shine a torch on it with the room light off. There are thousands of particles visible a few mm apart, but the monitor barely registers anything even if I waft it into it.
Real house dust is clearly larger than the largest PM10 setting on the monitor. This is perhaps unsurprising, as PM10 covers Particulate Matter no larger than 10µm. The things I can see are clearly larger than a human hair width:
COVID-19 virus: 0.14 - 0.06µm
Viruses: 0.1µm
90% of wood smoke: 1µm
The AQM can measure these:
Bacteria: 5µm
Talcum powder: 10µm
The AQM can't detect these:
Pollen: 15µm
Salt grain: 60µm
Average human hair: 70µm
Anything bigger
I now need an affordable way to measure particles >10µm so I can verify my methods to remove it work.
At the moment all I've got is a torch to shine at it.
text