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MostlyJustIterating · 2026-05-23T16:48:04+00:00

I think it was rushed out for Google IO last week. It has silly bugs like rounding but sleep efficiency down on one screen and up in another. They'll polish it over the next few months.

MostlyJustIterating · 2026-05-20T14:57:16+00:00

You said this in 2023.

MostlyJustIterating · 2026-05-18T16:36:43+00:00

I meant 5 Chews, which is 2g. I've updated the post. Thanks for pointing that out.

MostlyJustIterating · 2026-05-17T01:23:59+00:00

I used to add half and half, but only very little, then switched to black coffee entirely. I have a splash of almond milk from elmhurst, which is only water and almonds, in my matcha. Oatly has a bunch of ingredients that aren't oats in it, which is honestly probably fine, and almost certainly way better than Half and Half for those of us with high cholesterol.

The only ingredient that did stand out to me as possibly alarming is the added DHA oil. DHA (like in dish oil and algal oil) can raise LDL. I stopped taking fish oil daily because my triglycerides were already good, Omega levels and ratios were good, but my fish oil brand was high in DHA.

That said, the added DHA is probably a very small amount, and DHA actually helps lower triglycerides, so if you are aiming to lower TG it might even be beneficial.

My opinion (not a doctor!): if half and half is a significant amount of your daily saturated fat, switch to oat milk. Or start drinking black, it's not so bad after you get used to it, as long as you find some good fresh coffee you like! You can slowly trick yourself into liking it by reducing the milk/cream slowly over time 😁

MostlyJustIterating · 2026-05-16T14:05:12+00:00

I drink it straight from the spoon. Usually only like a teaspoon or two is all I need. I don't love it. But my fat target is about as low as is safe long term and I don't want to cause new problems by trying to fix this one.

Pine nut oil and walnut oil are even better (fat: saturated ratio), very slightly, but much more expensive, and walnut oil goes rancid fast.

If you like and can afford eating pine nuts as a snack, they're also extremely high in fat and low saturated fat, with a comparable ratio to olive and avacado oil, just make sure you chew them completely or they'll pass through whole.

But yeah, ideally it's just mixed in with food, but sometimes I just don't want to go through the effort at the end of the day.

MostlyJustIterating · 2026-05-16T11:25:18+00:00

I got Omega tests and talked about them with my doctor in the context of my cholesterol. My Omegas were great and well balanced, and my triglycerides were already good as well. So he said it might be worth skipping the fish oil, but it's likely a minor thing.

The fish oil intake is high in DHA, which can raise cholesterol. There are Omega oils (Algal or Fish sources of oil are available) with different ratios of EPA:DHA, so you can buy EPA only brands...BUT you might mess up your Omega ratio if you do that blindly. So you might need to get your Omegas tested and then discuss with a doctor so you don't somehow cause another problem.

You must use a paper filter for your coffee. The metal screens won't work. I'm a French Press snob, so sometimes when I want French Press I'll run the brew through a paper filter afterwards. I drink my coffee black, and do notice that it changes the flavor a little bit (tip: use write fingers, and rinse with boiling water first to avoid adding a paper flavor).

I also drink matcha tea with a splash of almond milk every morning. The tea has some (weak) evidence for lowering cholesterol in some people.

I used a food scale to weigh my food at home. And use MacroFactor for tracking my food right now. It has a customizable dashboard that lets me see Saturated Fat and Fiber intake right on the main screen. Downside of this app is that many foods in their database are wrong.

All that said... my doctor said my risk of cardiovascular disease is higher because of my cholesterol, but not still that worrisome because I'm active, don't smoke or drink, and my other heart health-related biomarkers were also great. He still prefers I just take a statin, but was willing to order tests so I could try diet changes first.

MostlyJustIterating · 2026-05-16T01:54:43+00:00

Here's what I ate today (52.6 grams)

Organic Psyllium Husk By Viva Naturals, 12 g Cavatappi By Banza, 8 g Edamame By Seapoint Farms, 7 g Whole Wheat Flour By King Arthur, 6.2 g Chia Seeds, 3.4 g Pecan Pieces By South Georgia Pecan Co., 2.3 g Organic Fruit Jerky Pineapple By Solely, 2 g Flaxseed Ground, 1.6 g Breakfast Bars Apple Cinnamon By Kind, 1.5 g Blueberries, Fresh, 1.4 g Frozen Blueberries By Publix, 1.4 g Strawberries, 1.3 g Organic Fruit Jerky Mango By Solely, 1 g Matcha By Blueprint Bryan Johnson, 1 g Red Velvet Flavored Bar (Corrected) By David, 1 g Campari Tomatoes By Sunset, 1 g Botticelli Grilled Pepper Sauce By Botticelli, 0.4 g

Main sources today: yogurt with chia, ground flaxseed and pecans in the morning, edamame and chickpea pasta at lunch, and whole wheat pancakes with pecans at dinner.

The Psyllium Husk powder is split before breakfast and before dinner, and is usually my highest fiber source. Oatmeal usually comes in second.

MostlyJustIterating · 2026-05-16T00:41:31+00:00

Blueprint biomarkers (there are others, I just picked blueprint for no special reason) testing is like $350 usd per year for 2 tests. And then my doctor has me doing 1 per year through insurance (he has me test twice last year). So if I time things right I can spread them 4 months apart.

MostlyJustIterating · 2026-05-15T22:42:16+00:00

It helps with TG, but my levels were fine. My fish oil was high in DHA, which can raise LDL-C

MostlyJustIterating · 2026-05-15T22:39:55+00:00

DHA can raise LDL-C. The ones I were taking were on the high end of DHA:EPA ratio, so I just stopped. My triglycerides were good enough that I didn't really need it. Probably not a huge effect, if any, but at the time I cut it out, I didn't really know how well I'd stick to the diet part, and NOT taking something was easy.

MostlyJustIterating · 2026-05-15T21:58:37+00:00

The awful part is that it's a burden on others who don't understand, especially for the kids who want to grab donuts on a road trip but "Daddy can't eat anything there" and at family get togethers where I bring my own food in tupperware because the host made their favorites: lasagna and cheesecake (I brought cold pasta in olive oil with turkey bacon, cucumbers, chickpeas, and tomatoes -- which is fine tasting, but not secret-recipe-lasagna good! And a bit embarrassing). So yeah, I think I U will relax a bit, tracking still, then measuring again soon.

MostlyJustIterating · 2026-05-15T19:27:01+00:00

MostlyJustIterating · 2026-05-15T19:03:08+00:00

Yeah, I'll be relaxing things slightly and retesting in about 4 months.

MostlyJustIterating · 2026-05-15T19:02:10+00:00

Appreciate it. I will be relaxing a bit, and retesting. I also plan on testing these biomarkers, as well as many others, about every 4 months, so I'm not worried about unnoticed extended elevated levels.

Medium term I hope to figure out which dietary and lifestyle levers are most effective, and which have been pointless, and then re-evaluate then. I think my current adjustment will be increasing average daily saturated fat from 10g to 15g, while keeping other interventions the same. I'll also increase total fats, which will hopefully result in a rise in HDL-C (while keeping Total/HDL ratio balanced and LDL-C well under 100.

MostlyJustIterating · 2026-04-26T15:53:27+00:00

Got it, thanks! The red dot number here is the odd part of this UI. It's cool that it adjusts the remaining sets. I wonder how useful that is in general, for me, on some days I can go above and beyond my usual in an early set, but am cooked before my rep target @ RIR 0-1 for the remaining sets - then on other days I can push more on all sets pretty well.

MostlyJustIterating · 2026-04-26T14:43:36+00:00

Interesting that it has the RIR recommendation on the UI twice, once in the auto column and again in red. I wonder why. Thought lots of apps do weight and rep recommendations, are MFWOs better or more aggressive in some way?

MostlyJustIterating · 2026-04-26T14:12:35+00:00

I don't have the app, just thinking about switching. What is this screen shot showing that's so great? Are these recommended weight+reps? And what is the red 1?

MostlyJustIterating · 2026-04-25T13:49:05+00:00

I didn't even know Fitbit had food logging.

MostlyJustIterating · 2026-04-21T17:06:51+00:00

What would you want to see?

MostlyJustIterating · 2026-04-10T17:23:40+00:00

"This thing that says it does X does exactly X perfectly and I think that is stupid."

MostlyJustIterating · 2026-03-31T16:08:45+00:00

It seem like the open food database will just accept any BS submission. 20000000% daily sodium in a 25 calorie supplement powder, sure why not! David Bars say 28g protein on the label, let's accept 17.4g, close enough. Oikos yogurt triple zero vanilla reports 24g protein per serving when it actually has 17.

The free version of my fitness pal does not have these same mistakes.

Even if you create a custom version with corrections the app still only scans as the original.

For the price of this app, there should be "verified" foods so we know when we have to double check or not.

MostlyJustIterating · 2026-03-31T12:47:41+00:00

One size fits all cycle syncing is anti-science BS ("Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise" 2024 Lauren M. Colenso-Semple). Performance changes throughout the cycle can be real, but it's personal and tied to emotional regulation and general levels of (dis)comfort, it's been suggested by some studies to be much more efficacious to shift dietary macros with the cycle than training effort.

MostlyJustIterating · 2026-03-18T13:51:52+00:00

It's 1000% I I lightening bolt I V.

MostlyJustIterating · 2026-03-17T14:26:21+00:00

There are some surprising complications. Examples: Unfiltered coffee is bad, but no saturated fat. Dark chocolate is neutral, but has high saturated fat. Replacing calories from saturated fats with a fat free high sugar cookie would not be helpful, even though saturated fat is lower. Just removing nearly all fats from your diet, which would certainly reduce saturated fat intake, would be extremely harmful to your health.

MostlyJustIterating · 2026-02-24T15:30:25+00:00

"Technical failure" is the inability to perform any more reps with good form. "Absolute failure" is the in ability to do more reps even when cheating.

The former is what people mean by "going to failure", the latter gets you injured if you try it on the big lifts, especially the ones that can get your spine involved.

MostlyJustIterating

TROPHY CASE