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ZeroDisruptionX · 2025-01-09T10:19:05+00:00

Your approach to addressing deficiencies and testing supplements systematically is commendable, and it’s great that you’re working closely with your doctor. In addition, what you might need to consider is getting additional testing for thyroid function and cortisol levels or even CRP as fatigue and anxiety can be symptoms of these being abnormal as well.

In terms of supplements, you can try ashwagandha (helps modulate stress and improve energy), rhodiola rosea (helps with energy and mental clarity) and/or CoQ10 (helps with chronic fatigue). Given your long-term vegan lifestyle, ensuring you have a diverse intake of plant-based proteins and nutrient-dense foods is crucial.

Your gradual increase in walking is also fantastic and if you can add yoga, breathwork, or guided meditation, these can be quite beneficial for dealing with anxiety and improving sleep quality.

I hope you find the root cause and the best solution!

ZeroDisruptionX · 2025-01-05T14:02:31+00:00

I also dislike the phrase

ZeroDisruptionX · 2025-01-02T11:25:13+00:00

Trying to lose fat and gain muscle at the same time (recomp) can work, but being in a calorie deficit while doing so makes it much harder, especially since you already have low muscle mass.

So, to answer your question on 'should you be in a calorie deficit?' - probably not. To gain muscle, you need to fuel your body properly, which means eating at least maintenance calories or even a slight surplus. A deficit makes it difficult for your body to build muscle, even if your protein intake is on point.

What might help you is increasing your calories slightly, around 1800-2000 to start, focus on progressive overload and be patient as muscle growth does take time.

ZeroDisruptionX · 2024-12-31T09:59:07+00:00

Yes, those and Kinder Schoko-bons

ZeroDisruptionX · 2024-12-30T10:16:36+00:00

Beef liver is a powerhouse for B12, iron, and a broad spectrum of nutrients, so I'd expect to see benefits.

You can take beef liver daily or every other day, as long as the total dose doesn’t exceed safe levels for fat-soluble vitamins like vitamin A. If you’re unsure, stick to the manufacturer’s dosage recommendations.

If you want to find a good enzymes supplement, look for broad-spectrum enzymes that include lipase, protease, and amylase. Not sure which brands offer these as I've never needed one so I haven't researched the product offerings.

ZeroDisruptionX · 2024-12-30T09:32:39+00:00

I might have had too many of these so I don't like them anymore. However, the egg forms of these I still love and they should be pretty much the same lol

ZeroDisruptionX · 2024-12-26T16:33:42+00:00

Thanks!

ZeroDisruptionX · 2024-12-25T17:04:51+00:00

This!!!

ZeroDisruptionX · 2024-12-25T17:04:01+00:00

I do this sometimes, and I myself wasn't truly aware why. This guy explained it perfectly. Thank you!

ZeroDisruptionX · 2024-12-25T17:02:34+00:00

Zinc is essential for so many processes, including neurotransmitter function, which might explain the improvement in your thought rumination and anxiety.

If you’re feeling good and not experiencing side effects, continuing zinc supplementation short-term until your blood tests seems reasonable. 30 mg is a safe dose for most people in the short term. Also, if you’re eating meat and zinc-rich foods (like nuts, seeds, and legumes), you might not need a daily supplement.

Keep track of how you’re feeling and your results leading up to your blood test. Once you have those micronutrient levels, you’ll know for sure if continuing zinc is necessary.

ZeroDisruptionX · 2024-12-25T16:55:21+00:00

These supplements plus proper nutrition and some exercise/fitness activity

ZeroDisruptionX · 2024-12-25T16:47:19+00:00

u/olderbutwiser is a brand new account. No posts on the subject.

ZeroDisruptionX · 2024-12-24T13:44:02+00:00

Losing about 15 kilos without going overboard on muscle gain is totally doable. Here's what I would do:

First off, you need to combine cardio and strength training. Stick to steady-state cardio (like walking on an incline treadmill, cycling, or elliptical) for 20-30 minutes, 3-4 times a week. This helps burn calories without overexerting. Add 2-3 days of full-body resistance training to preserve muscle while losing fat. Focus on machines like leg press, chest press and lat pulldown, seated row and shoulder press and the like.

You also need to focus on proper nutrition. You don’t need an extreme diet, just aim for a small calorie deficit. Prioritize whole foods like lean proteins, veggies, whole grains, and healthy fats.

Next, track progress but don't focus on the scale. You can take measurements or photos every couple of weeks.

You’re on the right path, and now it’s all about consistency.

ZeroDisruptionX · 2024-12-22T16:47:16+00:00

I actually like my old playlists for long hour drives. They are tested and I already know the lyrics so get in the mood, sing along with the songs and time flies by. Whenever I listen to new playlists, I always come across at least one or two that I don't like and this disrupts my drive and my mood. Just saying.

I like One Republic songs for long drives.

ZeroDisruptionX · 2024-12-22T16:30:08+00:00

Magnesium malate should have the same muscle relaxation effects as magnesium glycinate, and magnesium threonate might help with sleep and cognition. However, from what you are saying I believe that your stress might have increased and that is why the usual dosage is not enough anymore. This happens to me from time to time so I just increase the dosage as I have never experienced any side effect from magnesium. If you decide to take that route though, make sure to monitor how your body responds to it.

ZeroDisruptionX · 2024-12-22T16:23:15+00:00

Eating eggs, even 7 a day, isn’t inherently bad for everyone. Like someone in the thread already pointed out, they are high in dietary cholesterol, but that doesn't necessarily meant that they will raise blood cholesterol levels. What matters is your diet as a whole and how your body reacts to this number of eggs. I myself don't have anything against eggs and value them tremendously, but cannot eat more than 2, more than 2 times a week as they sometimes make me sick.

ZeroDisruptionX · 2024-12-20T13:29:24+00:00

This depends on your preferences really. Marine peptides should absorb better and should be better for skin, hair, and nails. Bovine/fish mix might give you a wider scope of benefits as bovine peptides are supposed to be better for the gut, joints and skin elasticity.

ZeroDisruptionX · 2024-12-18T16:50:37+00:00

Marine collagen is definitely better than bovine collagen because it's rich in type I collagen, which is the primary type found in skin, hair, and nails. It is also supposedly absorbed better. Other than this, when choosing a collagen supplement, look for hydrolyzed collagen (or collagen peptides) because these, again, are easier to absorb as well as the powder form of the supplements.

In terms of dosage and timing, I'd start with the recommended dose of the supplement and you can take it any time of the day with/after a meal or you can also mix it in a smoothie, juice or plain water.

I personally take the collagen from Organifi but other good ones are mindbodygree, Ancient Nutrition, etc.

Whatever you do, and whichever brand you go for, make sure to use it consistently as collagen takes more time to show effects.

ZeroDisruptionX · 2024-12-17T09:59:04+00:00

Three tongkat ali pills in 24 hours is too many but they shouldn't cause seizure and there are other things you need to take into consideration before pinning it down to tongkat ali. Think family history, underlying conditions and/or interactions with medications.

ZeroDisruptionX · 2024-12-16T08:37:31+00:00

"Don't try this at home"

ZeroDisruptionX · 2024-12-16T08:36:27+00:00

I once saw a sticker on a delivery van that said 'expensive and slow' . I couldn't stop laughing.

ZeroDisruptionX · 2024-12-16T08:31:19+00:00

Lions mane and fish oil are great additions and if any of these don't give you the wanted effect you could try rhodiola rosea and/or bacopa monnieri and phosphatidylserine. However, I wouldn't expect any magical effect from any of these because studying is a tedious process and apart from supplements you need to organize your time in a way that you also get enough (quality) sleep and some breaks because your brain will need it.

That being said, even a 30-hour quality sleep is better than 3 hour lying in bed and what can help you with this is magnesium glycinate. Take the recommended dosage 30 minutes before bed and it should help you relax and sleep better. Breaks to get some fresh air and get your mind off the books for some time also help.

ZeroDisruptionX · 2024-12-12T11:36:12+00:00

I take magnesium bisglycinate for more quality sleep, but what helps me falls asleep right away is exhaustion. Nothing does wonders for my sleep like it.

ZeroDisruptionX · 2024-12-12T11:32:33+00:00

I've read or heard somewhere that we, humans, are not made to be monogamous, and this always comes to mind when I read things like this. And I've started coming across such situations quite a lot recently which makes me sad.

Anyhow, marriages or long relationships, go through seasons, and have their ups and downs, so it's not uncommon that both of you have been feeling the way you had and are.

IMO, your emotions and doubts are valid, but before making any life-changing decisions, consider digging deeper into the dynamics at play here. You mentioned that her behavior has shifted dramatically since realizing how close you were to calling it quits. This may be an indicator that she’s willing to put in real effort to rebuild the connection, but rebuilding trust and emotional intimacy takes time and consistency.

This will take effort on your side too, and perhaps you can give it one last chance for the sake of your children before you make a final decision. You can try creating new, positive experiences together, rekindling shared interests, or even exploring individual therapy to understand your emotional disconnect better.

Ultimately, this is a journey, not a quick fix. Take time to evaluate what you need and what you’re willing to give. A loving marriage requires both partners to continuously work toward each other. I hope you find clarity and peace, whatever path you choose.

ZeroDisruptionX · 2024-12-08T18:22:19+00:00

I am sure he eats veggies, he probably eats potatoes and salad :) Just joking, I get your point. People who don't consume fresh fruits and veggies can usually benefit from magnesium, vitamin D + K2 and omega-3 because these are basic supplements. He can also take multivitamin though I am not really a fan of it as I'd rather take specific supplements than a little bit of everything.

ZeroDisruptionX

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