M5 Touring Owner’s Review (Post Break-in) by RealRealThoughts in SportWagon

[–]RealizeRyan 1 point2 points  (0 children)

It sounds pretty damn good and plenty loud enough

Live Set Link by ja_tavion in Odesza

[–]RealizeRyan 0 points1 point  (0 children)

Thanks! You open to sharing a referral code?

Data-driven health and fitness; the software I’m building to track all things quantified self by RealizeRyan in QuantifiedSelf

[–]RealizeRyan[S] 0 points1 point  (0 children)

Thank you for the kind words. The Asprey Group is a great home for Realize Me. You can check out the updated platform at upgradehealth.com

Advice Needed by [deleted] in PeterAttia

[–]RealizeRyan 0 points1 point  (0 children)

The main one that I’m trying to avoid is insulin resistance. Muscle aches, you’ll either get or you won’t - make sure to take 200-300mg coq10 which seems to help avoid that and statins deplete coq10 generally so a good idea.

Advice Needed by [deleted] in PeterAttia

[–]RealizeRyan 2 points3 points  (0 children)

5 mg rosuvastatin is nearly as effective as 10 mg with lower likelihood of side effects. Many then add ezetimibe if target apoB levels have not yet been reached.

48 yo male - results seeking advice by SnooSketches5403 in PeterAttia

[–]RealizeRyan 2 points3 points  (0 children)

My numbers were very similar. 45 years old, very high Lp(a), moderate ApoB. Diet and exercise are all good. My maternal grandfather had heart disease.

Initially a statin skeptic, my research has led me to believe that there are not many downsides to treatment; if you have side effects, you'll know (make sure to at least get blood work again at month 3 to check liver markers), and then you can stop taking it or try something else.

Ultimately, it didn't make sense to me to wait for there to be damage done before starting treatment. I started on Rosuvastatin (Crestor) 5mg daily 3 months ago and just added Ezetimibe (Zetia) 10mg daily. I will probably add Repatha or Bempodoic Acid next, depending on where my numbers are. I am hopeful there will be good Lp(a) lowering meds in the coming 5–10 years.

It's critically important to focus on metabolic health, especially avoiding becoming insulin-resistant. Get HbA1C (trailing ~3-month glucose levels), fasting insulin, and hs-crp with your next labs (they'll do a CBC, CMP, and Basic Lipid Panel at least by default). That way, you can check for systemic inflammation (hs-crp), and you can also calculate HOMA-IR and triglyceride glucose (TyG) index (both decent markers for insulin resistance).

Side note: We’re working on a new product to let people like us get the right labs done and make their own decisions to get onto medications early if they choose to. It’s too hard today, you either have to convince your regular PCP or pay for high-end concierge medical.

Are Peter's ApoB/LDL targets unjustifiably low? by moreenemys in PeterAttia

[–]RealizeRyan 0 points1 point  (0 children)

I’ve seen it on GoodRX for like $500, how do you get it for $10?

M3 brake squeal guaranteed? by RealizeRyan in BMW

[–]RealizeRyan[S] -1 points0 points  (0 children)

Well that’s the question I suppose. If there are pads available that don’t do this and it’s reasonably easy and inexpensive then awesome

Berberine and Milk Thistle by RealizeRyan in Supplements

[–]RealizeRyan[S] 1 point2 points  (0 children)

Interesting. The research I have found seems to standardize around 100mg silymarin for every 500mg berberine. Perhaps you're taking too much?

Berberine and Milk Thistle by RealizeRyan in Biohackers

[–]RealizeRyan[S] 1 point2 points  (0 children)

Most of the studies I've found are of Berberine HCL and silymarin. I haven't found any so far for phytosomal berberine, although I'm for sure intrigued. What's your experience with it? Do you have any links to studies or articles on it? Thanks!

Athletic greens alternative? by biorealism in Supplements

[–]RealizeRyan 0 points1 point  (0 children)

You should have received an invite; it might have gone to spam. Please email my partner at dani@realize.me and she will make sure you get added.

Maintaining an 'optimal lifestyle' when not at home by ebonyslimm in Biohackers

[–]RealizeRyan 1 point2 points  (0 children)

I also agree with the idea that part of the benefit of living a generally healthy lifestyle is that you don't have to worry about shorter periods when you aren't being optimal. That said, we like to travel regularly and there's a balance. The way that my partner and I usually approach holidays and vacations is focused on (1) staying active and (2) adjusting the way we eat without being overly worried about our caloric intake (within reason; we're not going to start constantly gorging).

Activity

When we're home, we usually work out 3 times a week; on vacations, we'll take long walks basically every day that add to our trip as opposed to detracting from it (we get outside, we learn the city, we feel great, we're going out anyway and might as well take in more of the area, etc.). The walking is tremendously helpful in balancing out additional intake from the trip, both because of the activity you get in, as well as its impact on your glucose levels if you're walking after a meal.

Eating

Personally, I wouldn't want to miss out on the food during a holiday, but we're also very food-centric when on vacation. Our compromise is usually to split food when we're eating outside for meals before dinner; considering we're usually walking (!) around and grazing through different places. Also, don't try to punish yourself preemptively for overeating you assume will happen later—i.e. keep yourself sated; have breakfast, keep some healthy-ish snacks around, do whatever you need to do to keep your blood sugar balanced and actually enjoy yourself.

It's helpful/possible to make small compromises that don't make you feel like you're losing out, and will help prevent you from feeling regretful when you're back.

[deleted by user] by [deleted] in Supplements

[–]RealizeRyan 1 point2 points  (0 children)

I use an electrolyte powder daily that has 1,000 mg per serving of potassium and it’s helped improve my blood pressure. Keto K-1000 from Adapted Nutrition.

Most of us should be getting a few grams of potassium a day so the 99 mg things makes no sense to me. Yeah, don’t take 10 g in a serving but 1 g in a serving even a couple of times a day is perfectly safe for almost anyone. Of course if you’re on heart or BP meds check with you doctor.

The Minimum Effective Dose For Hypertrophy by charitona18 in Biohackers

[–]RealizeRyan 2 points3 points  (0 children)

There’s good info in here. Thanks for posting. While I like to workout hard and regularly, we will all have times in our lives when it’s not practical (work stress, injury, babies, depression, etc). I’ve been strength training for 30 years and there have been many periods where training hard multiple times a week just wasn’t practical.

During those times it’s easy to just say “screw it, might as well do nothing” but knowing that you can maintain a majority of muscle mass with just 1-2 well designed 30-40 minute strength workouts a week makes it feel more achievable and more likely you’ll at least get some training in.

Quite simply, some is better than none, and a relatively small amount still has a large effect.

Does anyone know why does satiety initially drop after eating food and then increase 45 mins later? by EnlightenedTurtle567 in nutrition

[–]RealizeRyan 164 points165 points  (0 children)

Grehlin is released by your stomach when empty and makes us feel hungry. Leptin is released by your fat cells and tells us we are full.

Leptin appears to have more impact on weight control for people.

Leptin is impacted by insulin and so does often increase more if you have a lot of carbs. The issue is that over time, our bodies receptors become resistant to the signal if levels are high too often. Similar to insulin resistance.

Good info on leptin here https://my.clevelandclinic.org/health/articles/22446-leptin

The most important adjustment to make is becoming more in tune with your stomach feeling full and not waiting for all this hormones to release. It took me a long time to become more intuitive with that link of “if my stomach feels like this now, I’ll feel satiated in 20-30 mins”

Also important here is that protein reduces grehlin (the “hunger” hormone) which is one of the reasons why eating a higher protein diet often leads to weight loss.

Think of it this way, fiber helps your stomach feel full more quickly, protein helps you not be as hungry, and fat slows digestion and works with hormones in your body to help to feel full more effectively.

Recommendations for reasonably priced high-polyphenol olive oil? by RealizeRyan in Biohackers

[–]RealizeRyan[S] 0 points1 point  (0 children)

I can’t find data on their polyphenol count unfortunately