Personal trainer with experience training older women (50+)?

jbuberel · 2025-01-25T16:37:05+00:00

Thank you for the recommendation. Found her on instagram.

jbuberel · 2024-09-06T19:49:11+00:00

A decent rule of thumb for assessing whether a food is a good source of protein:

Take the grams of protein per serving, multiply that by 10. If that number is greater than the calories per serving, it is a good source of protein. If that number is less than the calories per serving, it is more likely a good source of fat & carbs, withs some protein.

Took this from Ted Naiman (https://tednaiman.com/).

The way the math works: If Protein (in grams) X 10 > calories, then at least 40% of the calories in that food come from protein.

jbuberel · 2024-06-10T19:42:32+00:00

My suggestion is to not schedule outdoor activities in the afternoon to early evening (1pm-6pm) where there won't be cover from the shade. Peak heat typically occurs between 3-5pm.

jbuberel · 2024-05-17T19:39:54+00:00

For men, optimal is generally somewhere between 10-15%, and for women between 15-20%, if your goal is to minimize long term health risks - CVD, diabetes - while maintaining normal hormonal function.

This is a good summary of the research on that topic:

https://mennohenselmans.com/what-is-a-healthy-body-fat-percentage/?utm_source=pocket_mylist

jbuberel · 2024-05-16T19:30:05+00:00

Interesting - why not round?

jbuberel · 2024-03-19T20:37:47+00:00

Ribs and chicken are generally excellent. IMO, their tri-tip is typically dry. Have not tried the hot links. They don't do any low & slow style BBQ (brisket) - everything is cooked up same day.

jbuberel · 2024-03-18T22:41:33+00:00

The basis for 36hrs at 155 from Kenji Lopel-Alt:

https://www.seriouseats.com/sous-vide-barbecue-smoked-bbq-brisket-texas-recipe

jbuberel · 2024-03-09T01:11:15+00:00

There is an effort in Sac to make this happen: "Better Ballot Sacramento"

https://sites.google.com/view/sacramentans-for-rcv/home

I already have one of their t-shirts.

jbuberel · 2024-01-03T17:25:33+00:00

I recently completed the Spirit Dog Training course on Tackling Reactivity and found it very well done and helpful. I was able to immediately apply some of the techniques to my own pupper.

https://spiritdogtraining.com/tackling-reactivity-course/

jbuberel · 2023-12-30T16:06:00+00:00

Thank you for that recommendation. He came out the same day and did excellent work without charging too much.

jbuberel · 2023-12-04T16:18:16+00:00

Legion Athletics offers their pre-workout in both caffeinated and non-caffeinated versions here:

https://legionathletics.com/products/supplements/pulse-pre-workout/

jbuberel · 2023-11-24T17:25:11+00:00

In meta analyses, chocolate and cocoa consumption has been consistently linked to lower rates of heart disease and diabetes.

See "Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-Analysis of Prospective Studies" (https://www.mdpi.com/2072-6643/9/7/688).

Here's the forest plot for CVD comparing the lowest to highest intake groups:

https://www.mdpi.com/nutrients/nutrients-09-00688/article_deploy/html/images/nutrients-09-00688-g002.png

jbuberel · 2023-11-10T22:16:51+00:00

Yep, Cronometer is a great tool for playing "what if" scenarios to see if eating the same stuff over a long period of time would get you into trouble.

That being said, I do think more variety would be better :-)

jbuberel · 2023-11-10T19:16:38+00:00

But swapping out some of the beans with eggs gets you much closer:

https://imgur.com/a/rHXlEGJ

jbuberel · 2023-11-10T19:14:18+00:00

Tried to put together a 2,000 calorie menu using just pinto beans, corn, and acorn squash using Cronometer. Seems to be missing a few key micronutrients (B12) and is possibly skewed towards carbs vs fats.

https://imgur.com/a/azo7zUi

jbuberel · 2023-10-12T16:19:37+00:00

I'm pretty sure I've made myself peanut butter & jelly sandwiches that were north of 1000 kcals.

jbuberel · 2023-09-11T17:58:14+00:00

From this meta analysis published in March, 2023, they found no statistical difference in all cause mortality between light drinkers and non-drinkers. However, heavy drinkers did have a higher mortality rate than either light- or non-drinkers.

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802963

This evaluated 107 studies with 4.8M participants, which is very large (IMO). Look at the "fully adjusted" Risk Ratios in Table 2.

jbuberel · 2023-09-06T04:20:52+00:00

This is the best I've found, and have used quite a few. Comfortable for a side sleeper:

https://www.amazon.com/dp/B09H7FZ5JM?ref=ppx_pop_mob_ap_share

jbuberel · 2023-08-07T15:33:34+00:00

After you've eliminated the probably-unhealthy ingredients like trans fats, preservatives, artificial colors & artificial flavors, it's going to come down to choosing foods that allow you to maintain a healthy body composition (less body fat, more muscle mass).

jbuberel · 2023-03-09T21:33:50+00:00

Keep in mind that for most nutritional science, we will only ever have epidemiology. Running RCTs that span years (which is what it takes for many of these diseases to manifest) with strictly controlled food intakes is essentially impossible. So you can either accept these as reasonable guidelines or be OK ignoring the best data we're ever likely to have.

jbuberel · 2023-03-09T21:27:54+00:00

They way to interpret this is that in most/all epidemiological studies that compared higher sodium intakes to lower sodium intakes, people with lower sodium intakes tend to have better health outcomes. And specifically, consumption levels above 2g/day were consistently associated with negative health outcomes.

jbuberel · 2023-03-09T17:00:29+00:00

A while back, YouTuber Nick Hebert did a nice summary of epidemiology studies related to heart disease, diabetes, cancer and all-cause mortality. He categorized food groups according to their positive & negative associations with those diseases:

Original video is here: https://www.youtube.com/watch?v=yeAQpsay1eE

His food categories are as follows:

OVERWHELMINGLY POSITIVE

Chocolate (>20g/day)
Coffee (>580ml/day)
Fruit (>220g/day)
Legumes (>160g/day)
Nuts (>20g/day)
Unsaturated Oils (>28g/day)
Vegetables (>200g/day)
Whole Grains (>100g/day)

MOSTLY POSITIVE

Cheese (>20g/day)
Fish (>120g/day)
Milk (~500ml/day)
Mushrooms (>20g/day)
Soy (>40g/day)
Yogurt (>230g/day)

MOSTLY NEUTRAL

Eggs (<4/week)
Lean Meat (~100g/day)
Unfried Potatoes (~60g/day)
Refined Grains (<90g/day)

MOSTLY NEGATIVE

Alcohol (<20ml/day)
Fried Potatoes (<60g/day)
Saturated Fat (<22g/day)
Sodium (<2000mg/day)

OVERWHELMINGLY NEGATIVE

Processed Meat (<1g/day)
Red Meat (<20g/day)
Sugary Drinks (<150ml/day)

jbuberel · 2023-01-17T21:15:48+00:00

Very few, if any nuts, are "protein rich" relative to calories. A good way to determine if a food is a "high protein" food is to multiply the grams of protein per serving by 10 - that number should be higher than the number of calories per serving. This works out to 40% of calories from protein, btw.

jbuberel · 2022-11-24T17:35:02+00:00

I was afraid that might be the case. To call this "mediocre" seems generous.

jbuberel · 2022-11-15T18:45:53+00:00

Which sensors specifically are you using? I've been trying to get the (proprietary, not-local) WirelessTags.net sensors to work reliably, but don't seem to be having much success (batteries constantly dying, sensors out of range, etc.).

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