Exercising and losing weight

[TangoCharlie]

On 3/14/2025 at 5:30 PM, Ender said:

Think I better monitor this for the next round for Healthy SG doc appt.. Too many meds from thyroid to gastric.  Weekly dose of protein shake,and daily transient state of severe dehydration for more than 2 hours from my runs. 

 

 

The Dr listed several risk factors....you don't have those. Do you? I don't, unless ex smoker counted.

[TangoCharlie]

Feeling a bit of LSD withdrawal symptoms, so added another one to my usual 3 a week 😅😄😂

[Giordanogavin]

On 3/14/2025 at 5:57 PM, Giordanogavin said:

Did my weekly jog. My new smart watch have VO2 max value.

It shows 47. Not sure how accurate is it.

Found this link on VO2 max reading from smart watch.

IF the reading is high I will just take it 😉

"They found that their watch and the lab readings were very similar, and in general there’s up to a 5% variance between a running watch and the lab results for most people"

https://therunningchannel.com/how-accurate-is-vo2-max-on-your-watch/

[Ender]

On 3/15/2025 at 12:02 PM, Giordanogavin said:

Found this link on VO2 max reading from smart watch.

IF the reading is high I will just take it 😉

"They found that their watch and the lab readings were very similar, and in general there’s up to a 5% variance between a running watch and the lab results for most people"

https://therunningchannel.com/how-accurate-is-vo2-max-on-your-watch/

My opinion base on Singaporean runners with Garmin. The error can be as much as -10. There's even one member in a local club who did his lab test and he said it was a -13 from garmin,

Why I said so, is because many Singaporean runners post their Vo2max at mid 50 some even 58. But most if not all can't run a sub 20 minutes 5km.

A decent Vo2max of 50 is just about right to meet 20 minutes for 5km if he is a seasoned runner.  

I was a 53 with Garmin, my 5km wasn't closed to 20minutes. When I switched to COROS, which I find might be a close indicator for VO2max. it gave me a 42. Runanalyze another training website, estimated mine to be 41. VDOT table also put me in a 41-43 range based on 5km.  So for me it was a huge gap from Garmin.

I think Garmin algorithm are based on Elite ahtletes.

[Giordanogavin]

On 3/15/2025 at 12:37 PM, Ender said:

My opinion base on Singaporean runners with Garmin. The error can be as much as -10. There's even one member in a local club who did his lab test and he said it was a -13 from garmin,

Why I said so, is because many Singaporean runners post their Vo2max at mid 50 some even 58. But most if not all can't run a sub 20 minutes 5km.

A decent Vo2max of 50 is just about right to meet 20 minutes for 5km if he is a seasoned runner.  

I was a 53 with Garmin, my 5km wasn't closed to 20minutes. When I switched to COROS, which I find might be a close indicator for VO2max. it gave me a 42. Runanalyze another training website, estimated mine to be 41. VDOT table also put me in a 41-43 range based on 5km.  So for me it was a huge gap from Garmin.

I think Garmin algorithm are based on Elite ahtletes.

I am thinking even if a person has a very high VO2 max, he/she may/may not be able to run sub 20 minutes for 5k. As in running the lung capacity (VO2 max) is one important factor but there are other important factors too like the leg endurance muscle, core muscle, running form/efficiency etc. A person tolerance threshold toward pain may make a person run faster too which varies in person.

For non-runner, For eg. elite skier with high VO2 max may not be doing too well in running.

[Ender]

On 3/15/2025 at 12:54 PM, Giordanogavin said:

I am thinking even if a person has a very high VO2 max, he/she may/may not be able to run sub 20 minutes for 5k. As in running the lung capacity (VO2 max) is one important factor but there are other important factors too like the leg endurance muscle, core muscle, running form/efficiency etc. A person tolerance threshold toward pain may make a person run faster too which varies in person.

For non-runner, For eg. elite skier with high VO2 max may not be doing too well in running.

Agree to certain extent pertaining to those athletes with high vo2max but are not runners. But I am talking about runners who are seasoned. A seasoned runner vo2max should closely match the Vdot table. The running economy should have plateau for them, whatever specificity for muscle adaptation in running should also plateau. A true 55 vo2max for these seasoned runners should easily clear 20min 5km. A 48 to 50 maybe need some training. 

I have seen enough of Garmin runners in sg in mid 50 vo2max who can't even be close to 20, even a sub 21 for these group is rare. The gap is too huge.

Else you can do a cooper test. Also a good estimate.

Edited March 15 by Ender

[Ender]

The content might be useful for us aging. But the interview is too long, 1:45 hours. I not going to sit that long to watch th einterview.  Using Claude 3.7 Sonnet to summarize and highlight the key points.

___________________________________________________________________________________________________________

Based on this YouTube transcript, I'll summarize the key points from the interview with Dr. Vonda Wright, an orthopedic surgeon and longevity expert.

Key Points from "The Ageing Doctor" Interview

Bone Health

• Bone health is critically important yet often overlooked; Dr. Wright is "on a rampage to make bones sexy again"
• 50% of women and millions of men will develop osteoporosis
• People with low bone density show higher cognitive decline and increased fracture risk
• If you break a hip, there's a 50% chance you won't return to previous function and a 30% chance of death
• Bones are not just structural but also master communicators that release proteins like osteocalcin that protect the brain, help with insulin sensitivity, and affect muscle function
• Bones store and regulate important minerals like calcium

Critical Periods for Health

• Ages 35-45 is a "critical decade" when we should establish health habits, get baseline labs, and focus on building muscle and bone
• Building strong bones in youth creates a critical foundation for later life
• Breastfeeding can cause a 20% loss in bone density if not properly managed with calcium intake

Menopause and Musculoskeletal Health

• Dr. Wright coined the term "musculoskeletal syndrome of menopause" to describe the collection of symptoms women experience
• These include arthralgia (total body pain), frozen shoulder, sarcopenia (muscle loss), osteoporosis, and increased tendon/ligament problems
• Women lose approximately 20% bone density during menopause due to estrogen decline
• Estrogen is critical for controlling bone absorption and preventing excessive breakdown
• Hormone replacement therapy can help prevent these issues if women make informed decisions early enough

Exercise and Longevity

• Impact exercises (running, jumping) are crucial for bone strength at all ages
• Resistance training is essential, especially as we age
• For longevity and power, Dr. Wright recommends 4 reps, 4 sets with heavy weights
• Muscle contraction produces longevity proteins like Klotho that benefit the entire body
• Even older athletes had higher longevity proteins than young sedentary people
• Contrary to popular belief, people don't significantly slow down until past age 70 if they maintain training

Diet and Supplements

• Protein needs: approximately 1 gram per pound of ideal body weight
• Creatine (5g daily) is beneficial for both men and women for muscle and brain health
• Complex carbs in moderation, lots of vegetables, limited fruit
• Continuous glucose monitoring can help understand your metabolic responses

Early Warning Signs and Prevention

• Pre-diabetes is a serious condition affecting 96 million Americans that should be addressed aggressively
• Sedentary lifestyle and poor diet contribute to osteoporosis and cognitive decline
• Early tests like DEXA scans for bone density should be done earlier than the typical age 65 recommendation
• Family history of shrinking height or hip fractures may indicate osteoporosis risk

The interview emphasizes that aging-related decline is not inevitable and that with proper nutrition, exercise, and possibly hormone therapy, people can maintain strength, bone density, and cognitive function well into their later years.

 

 

 

[Atonchia]

On 2/28/2025 at 12:32 AM, Gunzy said:

so i should get whey protein instead of ensure?

Hard to say, not all people can take whey protein... but if no lactose intolerant then should be fine.

[Atonchia]

On 3/10/2025 at 12:13 AM, Ender said:

Found the article for the no need for fasting for cholesterol test.

 

https://polyclinic.singhealth.com.sg/news/singapore-health/fuss-free-cholesterol-test

Fuss-free cholesterol test

 

https://www.singhealth.com.sg/news/research/patients-wont-need-to-fast-before-cholesterol-test-at-singhealth-soon

Patients won’t need to fast before cholesterol test at SingHealth soon

Thought fasting was mainly to check blood sugar?

[Ender]

Nowadays, getting lazy to watch the full video. Just use AI to summarize it.  This time use the preview version of ChatGPT4.5 (latest)

_________________________________________________________________________________________________________________

Introduction and Context

The video addresses recent concerns and rumors about creatine supplementation potentially being linked to cancer risk. Creatine is a molecule naturally produced by the body and widely supplemented for its positive effects on physical and mental performance.

Study Overview

The speaker discusses a recent retrospective study analyzing data from over 25,000 individuals across 11 years. The researchers examined cancer incidence in relation to creatine intake, categorizing participants by age and creatine consumption levels.

Key Findings

• Age and Cancer Risk: The study clearly showed that cancer incidence increases significantly with age. Individuals aged 66-80 had approximately 18 times higher cancer risk compared to those in their 20s and 30s. However, the absolute risk remained relatively low (under 2%).
• Creatine Intake and Cancer Risk: Interestingly, the study found an inverse association between creatine consumption and cancer risk. Higher creatine intake correlated with lower cancer incidence, particularly at the highest consumption levels (around 200-250 mg/day). A dose-response relationship was observed, indicating that greater creatine intake was associated with progressively lower cancer risk.

Important Nuances and Limitations

The speaker emphasizes several critical limitations of the study:

• Associative Nature: The study is observational and retrospective, meaning it can only identify associations, not causation.
• Confounding Factors: Although the researchers adjusted for factors like age, sex, weight, blood pressure, and exercise, they did not account for total meat consumption or overall energy intake. Additionally, isolating a single molecule (creatine) as the causal factor is challenging due to potential confounding by other correlated molecules or lifestyle factors.
• Caution in Interpretation: Due to these limitations, the speaker advises caution in drawing strong conclusions from this single study.

Conclusion and Recommendations

The video concludes that while the data are encouraging and suggest a potential protective association between higher creatine intake and reduced cancer risk, the limitations and confounding factors mean we should not make definitive claims based solely on this study. Nonetheless, creatine remains widely supported by extensive research for its numerous health and performance benefits.

 

 

[Ender]

Now I can 'watch' more than an hour interview with AI.  This time using Grok 3.0 for the summary.

____________________________________________________________________________________________________________

Here's a summary of the YouTube interview titled "Why You Wake Up at 2am! Sleep Expert on EXACTLY How to Sleep Better" featuring Stephanie Romiszewski, a sleep specialist with over 20 years of experience. The discussion focuses on debunking sleep myths, understanding sleep mechanisms, and offering practical advice for better sleep.

Key Points:

1. Sleep Mechanisms: Homeostatic Sleep Drive and Circadian Rhythm

• Sleep is governed by two main mechanisms: the homeostatic sleep drive (pressure to sleep that builds from the moment you wake up) and circadian rhythms (a 24-hour cycle regulating sleep-wake patterns).
• A consistent wake-up time is more critical than a fixed bedtime because it builds predictable sleep pressure and aligns your circadian rhythm, improving sleep quality over time.

2. The 8-Hour Sleep Myth

• The idea that everyone needs exactly 8 hours of sleep every night is a myth. Sleep needs vary individually, and quality matters more than duration. Obsessing over 8 hours can create "sleep anxiety gremlins," worsening sleep through stress.
• Variability in sleep is normal and adaptive (e.g., due to illness, hormones, or life changes), and the body adjusts over time rather than requiring rigid consistency.

3. Morning Routine Over Evening Routine

• Focusing on morning habits—like waking up at the same time, getting light exposure, and moving—has a greater impact on sleep quality than evening rituals. Light in the morning signals wakefulness, reinforcing your circadian rhythm.
• Evening routines should involve a "buffer zone" (a transition from day to night with dimmer lights and calming activities), but over-ritualizing can lead to anxiety if not done "perfectly."

4. Sleep Anxiety and Behavioral Traps

• Worrying about sleep or changing behaviors reactively (e.g., lying in, going to bed early when not sleepy) disrupts sleep mechanisms and can perpetuate insomnia.
• Sleep anxiety increases cortisol and heart rate, pushing sleep away. Techniques like paradoxical intention (trying to stay awake) can counter this by reducing pressure.

5. Sleep Quality vs. Duration

• Poor sleep quality, not just short duration, drives negative health outcomes (e.g., brain aging, cardiovascular risks). A strong sleep baseline (consistent habits) allows the brain to prioritize essential sleep stages, even after a bad night.
• Genetically short sleepers exist and can thrive with less sleep if quality is high, but research often conflates duration and quality.

6. Sleep Retraining (CBT-I)

• For chronic insomnia (over 3 months), Cognitive Behavioral Therapy for Insomnia (CBT-I), or "sleep retraining," is the gold standard. It involves education, consistent habits, and sleep restriction therapy (limiting time in bed to match actual sleep time, then gradually increasing it).
• This improves sleep efficiency and quality, though it requires patience and discomfort initially.

7. Practical Tips

• Wake up consistently, get morning light, and move to build sleep drive.
• Go to bed only when sleepy, not based on a clock. If waking at night, leave the bedroom and rest calmly rather than stressing.
• Avoid naps if they disrupt nighttime sleep, though occasional naps are fine if your baseline is strong.
• For kids/teens, accept their natural delayed sleep phase and aim for consistency within their schedule.

8. Naps, Night Terrors, and Sleep Apnea

• Regular napping may signal an issue (e.g., poor nighttime sleep or sleep apnea). Occasional naps are fine if expectations adjust.
• Night terrors (sudden waking with panic) can stem from sleep stage transitions, stress, or substances like alcohol. Regulating sleep reduces them.
• Sleep apnea (pauses in breathing) often ties to weight gain or airway issues, causing daytime sleepiness. Mild cases may not need intervention unless disruptive.

9. Sleep’s Role in Health

• Sleep isn’t passive—it supports inflammation reduction, muscle repair, and memory processing. Poor quality over time impacts health more than occasional short nights.
• Resting (not sleep) is a valuable fallback when sleep eludes you, offering mental relief without overstimulating the brain.

10. Avoiding the Hype

• Supplements, gadgets, and quick fixes (e.g., magnesium, melatonin) offer minimal benefits (1-2% improvement) if sleep fundamentals are weak. Consistency in basics trumps reactive solutions.
• The sleep industry often fuels anxiety with exaggerated claims, which Stephanie finds frustrating.

Conclusion:

Stephanie emphasizes that sleep is a natural, adaptable process—not something to control obsessively. The key to better sleep lies in mastering the fundamentals: a consistent wake-up time, morning light exposure, and going to bed when truly sleepy. Rather than chasing 8 hours or quick fixes, focus on building a strong sleep baseline over time. If sleep problems persist beyond 3 months and impact daily life, seek evidence-based help like CBT-I, but for most, reducing worry and sticking to simple habits will suffice. Her final advice: pick one actionable tip (e.g., consistent wake-up), apply it more often than not, and trust that sleep will still be there for you—no perfection required.

 

 

[Ghgan]

can search for 180bpm on yt.

[Ender]

This time I used CoPilot to review and highlight key points.  Just ordered 2 tubs of beet powder to try.

 

The attached file is a transcript of a youtube. Please revise, summarize and highlight key points and conclusion.

Here's a revised summary of the YouTube transcript along with its key points and conclusion:

Topic: The Powerful Mitochondrial Effects of Nitrates
Summary: The video explores how dietary nitrates positively influence mitochondrial function, focusing on a study that investigates these effects. It explains the biochemical pathway of nitrates being converted to nitric oxide and their subsequent role in improving mitochondrial efficiency and ATP (adenosine triphosphate) production.
 

Key Points:

Nitrate Conversion and Function:

• Nitrates from food sources (e.g., spinach, beets, celery, salami) are converted to nitrites in the mouth, then to nitric oxide in the stomach.
• Nitric oxide plays a role in vasodilation (widening blood vessels) and impacts mitochondrial function.

The Study:

• Randomized control trial with participants consuming sodium nitrate or a placebo (sodium chloride) for three days.
• Muscle biopsies revealed nitrate consumption increased ATP production by 23% and improved mitochondrial efficiency (oxidative phosphorylation efficiency).

Mechanisms:

• Reduction in Proton Leak: Nitrates reduce leakage of protons in mitochondria, enhancing efficiency.
• Interaction with Complex IV: Nitric oxide slows electron transfer in the electron transport chain, stabilizing electrons and potentially reducing free radicals.
• Efficiency of ATP Synthase: Nitrate consumption maintains a stronger proton motive force, leading to higher ATP production.

Mitochondrial Biogenesis:

• The study found no significant effect on mitochondrial biogenesis (creation of new mitochondria), despite some variability among individuals.

Other Observations:

• Data suggests nitrates improve the efficiency of existing mitochondria rather than increasing their quantity.

 

Conclusion:

• Consuming nitrates may enhance mitochondrial efficiency and energy production, making them potentially beneficial for overall cellular health.
• While results were derived from isolated nitrates, incorporating nitrate-rich foods could support similar outcomes. However, more studies are needed to confirm effects in different populations (e.g., women, individuals with chronic illnesses).

Not what I meant, pick up points that is related to me as a runner.

Got it! Let me pull out the key points from the video that are most relevant to runners and endurance athletes like you:
 

Key Points for Runners:

Enhanced Energy Production:

• Consuming nitrates improves mitochondrial efficiency, leading to 23% more ATP production. This means your muscles can generate more energy, enhancing endurance performance.

Improved Oxygen Utilization (VO2 Efficiency):

• Nitrates reduce oxygen consumption at the mitochondrial level, making energy production more efficient. This translates to better stamina and potentially improved VO2 max, a crucial metric for runners.

Reduced Free Radical Damage:

• Nitric oxide, derived from nitrates, helps stabilize electrons in the electron transport chain, potentially reducing the formation of free radicals. This could contribute to faster recovery and less oxidative stress from intense runs.

Reduced Proton Leak:

• Nitrates decrease proton leakage in mitochondria, improving the proton motive force that powers ATP synthesis. This boosts overall muscle efficiency during prolonged exertion.

Fast Absorption and Impact:

• Nitrates from supplements or juice (rather than whole foods with fiber) may work more quickly, making them a convenient pre-run option for maximizing their benefits during performance.

 

Practical Takeaways:

• Timing: Consider nitrate-rich supplements or beetroot juice 2–3 hours before a race or training session for optimal benefits.
• Efficiency Gains: Nitrates support energy production at the cellular level, especially useful for long-distance runs or when you’re pushing your limits.
• Recovery: Their potential to reduce oxidative stress might aid quicker recovery post-run.

If you'd like, I can help with pre-run nutrition ideas or strategies to incorporate nitrates into your routine!

 

[Lala81]

On 3/16/2025 at 2:21 AM, Ender said:

The content might be useful for us aging. But the interview is too long, 1:45 hours. I not going to sit that long to watch th einterview.  Using Claude 3.7 Sonnet to summarize and highlight the key points.

___________________________________________________________________________________________________________

Based on this YouTube transcript, I'll summarize the key points from the interview with Dr. Vonda Wright, an orthopedic surgeon and longevity expert.

Key Points from "The Ageing Doctor" Interview

Bone Health

• Bone health is critically important yet often overlooked; Dr. Wright is "on a rampage to make bones sexy again"
• 50% of women and millions of men will develop osteoporosis
• People with low bone density show higher cognitive decline and increased fracture risk
• If you break a hip, there's a 50% chance you won't return to previous function and a 30% chance of death
• Bones are not just structural but also master communicators that release proteins like osteocalcin that protect the brain, help with insulin sensitivity, and affect muscle function
• Bones store and regulate important minerals like calcium

Critical Periods for Health

• Ages 35-45 is a "critical decade" when we should establish health habits, get baseline labs, and focus on building muscle and bone
• Building strong bones in youth creates a critical foundation for later life
• Breastfeeding can cause a 20% loss in bone density if not properly managed with calcium intake

Menopause and Musculoskeletal Health

• Dr. Wright coined the term "musculoskeletal syndrome of menopause" to describe the collection of symptoms women experience
• These include arthralgia (total body pain), frozen shoulder, sarcopenia (muscle loss), osteoporosis, and increased tendon/ligament problems
• Women lose approximately 20% bone density during menopause due to estrogen decline
• Estrogen is critical for controlling bone absorption and preventing excessive breakdown
• Hormone replacement therapy can help prevent these issues if women make informed decisions early enough

Exercise and Longevity

• Impact exercises (running, jumping) are crucial for bone strength at all ages
• Resistance training is essential, especially as we age
• For longevity and power, Dr. Wright recommends 4 reps, 4 sets with heavy weights
• Muscle contraction produces longevity proteins like Klotho that benefit the entire body
• Even older athletes had higher longevity proteins than young sedentary people
• Contrary to popular belief, people don't significantly slow down until past age 70 if they maintain training

Diet and Supplements

• Protein needs: approximately 1 gram per pound of ideal body weight
• Creatine (5g daily) is beneficial for both men and women for muscle and brain health
• Complex carbs in moderation, lots of vegetables, limited fruit
• Continuous glucose monitoring can help understand your metabolic responses

Early Warning Signs and Prevention

• Pre-diabetes is a serious condition affecting 96 million Americans that should be addressed aggressively
• Sedentary lifestyle and poor diet contribute to osteoporosis and cognitive decline
• Early tests like DEXA scans for bone density should be done earlier than the typical age 65 recommendation
• Family history of shrinking height or hip fractures may indicate osteoporosis risk

The interview emphasizes that aging-related decline is not inevitable and that with proper nutrition, exercise, and possibly hormone therapy, people can maintain strength, bone density, and cognitive function well into their later years.

 

 

 

Most of what she said is right.

But once she said normal people can use CGM to understand their metabolic response = over-selling.

Normal people don't need continuous glucose monitoring.

This channel tends to invite any tom dick harry expert lah. Every week is a new expert.

 

[Ender]

On 3/21/2025 at 11:22 AM, Lala81 said:

Most of what she said is right.

But once she said normal people can use CGM to understand their metabolic response = over-selling.

Normal people don't need continuous glucose monitoring.

This channel tends to invite any tom dick harry expert lah. Every week is a new expert.

 

A few in my lao nang whatsApps CG already start using CGM..  It's getting popular, thanks to those anti glucose spike proponents. They are having fun reporting what food they eat will spike sugar very high, and what not.  

[TangoCharlie]

Gave in due to another increase in LDL, so am on generic crestor 10mg a day for the past 3 months. Saw almost 50% reduction in LDL.

Hopefully this is the only med I need to take for life....

 

[13177]

On 3/25/2025 at 11:13 AM, TangoCharlie said:

Gave in due to another increase in LDL, so am on generic crestor 10mg a day for the past 3 months. Saw almost 50% reduction in LDL.

Hopefully this is the only med I need to take for life....

 

Crestor is quite good in reducing LDL as compared to others.

[Lala81]

On 3/25/2025 at 11:13 AM, TangoCharlie said:

Gave in due to another increase in LDL, so am on generic crestor 10mg a day for the past 3 months. Saw almost 50% reduction in LDL.

Hopefully this is the only med I need to take for life....

 

i'm on atorva 20mg since december. waiting for my blood test result to come out.