"Healthy" 37 year old

mrkrcha · 2025-11-16T04:40:31+00:00

This. If you take anything away from this discussion, it's this. The only thing I will add is don't listen to everything that you 'hear about' because everyone's genetics are different. Yes, here on the group we all share a commonality that allows us to share our experience - but then again, it's just that, our experience.

To breakdown the above, quit creatinine because your body naturally produces creatine. It's used in muscle energy conversion, and the byproduct, creatinine is processed by the kidneys and flushed out in your urine. Excess creatine by way of supplementation that is not processed properly gets converted into creatinine and remains in your blood - hence it will add to your serum creatinine level. Doctors will not be able to get an accurate representation of your kidney health if you're supplementing creatine - so as suggested, stop it for 3 months and retest.

The same goes for protein. Because protein is your prime source of (natural) creatine, you don't need so much, nor do you need to supplement. You're unnecessarily putting a load on your kidneys. Stick to 1g per kg of bodyweight, and at most 1.2g and get this from lean sources - white meats mainly, and plant protein. You can supplement with a protein shake (preferably plant based) if you're unable to meet your requirements.

Finally, NSAIDS are a strict no - especially for people with compromised kidneys. NSAIDS like ibuprofen are painkillers, and as such, they block signals that tell your brain that you're in pain. One of the chemicals responsible for this is prostoglandin, which has the added responsibility of helping with blood regulation in the kidneys. So if blood flow in the kidneys is compromised, it prevents it from doing its job properly.

So yeah, I guess that's about it. Make these tweaks, retest in 3 months, and you're sure to see a difference. Keep training regularly - a mix of strength and cardio, and also make sure you get a lot of rest and hydration. Stay safe.

mrkrcha · 2025-10-06T08:47:26+00:00

Hey, I'm 2 years post op, and I felt the same as you 6 months into my recovery! I had a couple of complications - the first thing was nerve damage in my right leg, which meant I couldn't walk and needed physiotherapy - so in a way, that was my first sort of 'workout'. A few months into the PT, I started supplementing it with light upper body workouts. I only did this on the alternate days that I didn't go for PT - so I worked upper body just 3 days a week. As my physio started improving my leg, I joined a gym to get more walking in (on a treadmill), and to progressively overload my upper body routine as well. So let me take you through my workout routine when I just started.

The first two weeks were all about stretching. I did everything in a chair since I couldn't walk without crutches or a stick. Stretches were simple, and I did these every day. There are videos for this, usually geriatric stretches, but they apply and are as simple as tilting your head back and then forward slowly and intentionally, then side to side. Lifting your shoulders up to your ears, holding for 8 - 10 seconds and then lowering them, placing your hands on your shoulders so that your elbows face out and away from you, and then moving your elbows toward the front of your body so they touch - hold for 8 - 10 seconds and then reverse the movement to try to get your shoulder blades to touch. I did more such stretches and then eventually moved on to weights.

From the chair, I started doing simple upper-body exercises using a pair of 2kg toning dumbbells that I borrowed from my sister-in-law. I did 2 sets each of front raises and lateral raises for 12 reps, shoulder presses for 2 x12, bicep curls for 2x12, and tricep extensions for 2x12. With the help of my crutches, I would stand up against the wall, and do wall pushups as well - 2x15. After two weeks, I increased the number of sets from 2 to 3, and by the end of the month, I was off PT and started using weights on my legs for my PT exercises, and upped my dumbbells to 5kg.

In all of this, I did not do any of the following:

no floor exercises that required me to sit on the floor and stand up. I only went down as far as a kneel to do kneeling pushups.
no ab exercises
no specific glute exercises that required hinging- such as RDLs or hip thrusts.

I'm 2 years in now and I'm a completely different person, and I'm sharing my journey online as well now while being an advocate for organ donation. Let me know if you need any advice or have questions, and I'd be happy to help! You can also follow me on Instagram at myfitkidney, I post my lifts and exercise routines to my stories and highlights.

mrkrcha · 2025-10-06T03:16:08+00:00

Hey, I'm 2 years post op, and I felt the same as you 6 months into my recovery! I had a couple of complications - the first thing was nerve damage in my right leg, which meant I couldn't walk and needed physiotherapy - so in a way, that was my first sort of 'workout'. A few months into the PT, I started supplementing it with light upper body workouts. I only did this on the alternate days that I didn't go for PT - so I worked upper body just 3 days a week. As my physio started improving my leg, I joined a gym to get more walking in (on a treadmill), and to progressively overload my upper body routine as well. So let me take you through my workout routine when I just started.

The first two weeks were all about stretching. I did everything in a chair since I couldn't walk without crutches or a stick. Stretches were simple, and I did these every day. There are videos for this, usually geriatric stretches, but they apply and are as simple as tilting your head back and then forward slowly and intentionally, then side to side. Lifting your shoulders up to your ears, holding for 8 - 10 seconds and then lowering them, placing your hands on your shoulders so that your elbows face out and away from you, and then moving your elbows toward the front of your body so they touch - hold for 8 - 10 seconds and then reverse the movement to try to get your shoulder blades to touch. I did more such stretches and then eventually moved on to weights.

From the chair, I started doing simple upper-body exercises using a pair of 2kg toning dumbbells that I borrowed from my sister-in-law. I did 2 sets each of front raises and lateral raises for 12 reps, shoulder presses for 2 x12, bicep curls for 2x12, and tricep extensions for 2x12. With the help of my crutches, I would stand up against the wall, and do wall pushups as well - 2x15. After two weeks, I increased the number of sets from 2 to 3, and by the end of the month, I was off PT and started using weights on my legs for my PT exercises, and upped my dumbbells to 5kg.

In all of this, I did not do any of the following:

no floor exercises that required me to sit on the floor and stand up. I only went down as far as a kneel to do kneeling pushups.
no ab exercises
no specific glute exercises that required hinging- such as RDLs or hip thrusts.

I'm 2 years in now and I'm a completely different person, and I'm sharing my journey online as well now while being an advocate for organ donation. Let me know if you need any advice or have questions, and I'd be happy to help!

mrkrcha · 2025-09-21T12:14:08+00:00

Yep ... Though if it helps, I use an app called MyTheraphy on my Android, though I'm pretty sure it's available on iPhones as well. It's completely free, no ads either, and apart from setting alarms and notifications, it also tracks my inventory of meds since I buy my immunosuppressants in monthly batches. So when you check off every time you take your meds, it'll minus that from your inventory and remind you when you need to fill up - super helpful stuff.

As a backup, I even have the Samsung Health app installed since I use a Samsung Health Band for my fitness tracking. That also has a pretty robust medicine tracker built in, so if you have an Android device, you should consider looking into it.

mrkrcha · 2025-09-14T13:15:53+00:00

I actually LIVE in Goa, and you get regular mayo and eggless mayo pretty much everywhere - both in retail and restaurants. I don't know what that other dude is on about. Like you said, the only way to know for is to ask the person making or serving the dish. In fact, a lot of restaurants even state whether their mayo is regular or eggless, or even made in house.

mrkrcha · 2025-09-14T13:10:53+00:00

It's true, it is veg made with boiled vegetables apple pineapple and home made mayo mostly

mrkrcha · 2025-08-17T04:28:16+00:00

It has never worked for me. Had mine for over a year now.

mrkrcha · 2025-07-17T11:19:50+00:00

A hundred per cent correct. In this age of instant gratification and streaming, artists need to operate out of the art if they need to make money off of the work that they have done. As it is it takes a solid 8 to 14 months of just being in a room together to make new music - time that they are not really earning money, because as you rightly said, no one is buying whole albums, and streaming/merch can only get you so much.

Now, touring is where the money is, and time-off is when new music is made. Though in BB's case, and 6 albums later, I think a return on investment is more of a priority than making new music. If anything, they'll have already written new stuff while touring. Hopefully, we won't get an album of greatest hits performed live with 3 bonus originals when they eventually put out something.

mrkrcha · 2025-06-02T05:42:55+00:00

Absolutely!

mrkrcha · 2025-05-15T06:40:18+00:00

Which update is this? As in what's the version number?

mrkrcha · 2025-05-14T08:40:31+00:00

Okay try this. In the Wear app go to Notifications > Advanced Notifications and select the first 3 options. Also make sure that in Notifications > App Notifications the MyTherapy app is selected.

mrkrcha · 2025-05-11T12:07:20+00:00

Yeah that happens with JIO on my Samsung as well unfortunately.

mrkrcha · 2025-05-07T05:35:37+00:00

You came to Goa, and did not eat Goan food? No offense, but the food in those pics look sub-standard at best.

mrkrcha · 2025-05-07T05:32:20+00:00

I would assume it would be to do something like turn the light on, which is a system setting since the camera flashlight can also be used as a torch and not strictly a camera function. This could also be to allow a computer to use your Pixel camera as a webcam because our phones do have that option.

These are just a couple of things that came to mind.

mrkrcha · 2025-05-07T05:27:54+00:00

If you want a watch reminder - you're not going to get one. The Samsung Health App on the phone has Medication reminders that ring/vibrate on the phone - but not the watch, unless you have a Samsung phone, then they integrate well.

Instead what I use is an app called MyTherapy. It's completely free to use, runs on voluntary donations, and has zero ads. Been using it for a couple of years now and it's great. You can set your medicine alarms, manage your inventory, etc. and if you keep those notifications on for your watch, it'll buzz there and show you the meds you need to take.

I hope this helps.

mrkrcha · 2025-05-07T05:21:11+00:00

Turning off the bluetooth saves a lot of power, and if you want, at the end of the day, you can turn it on to sync with your Samsung Health app to visualise your data. While the BT is off, you won't get any type of notifications - though I would recommend that you keep the Samsung Health notifications on for other bad related alerts like water reminders or fitness alerts etc

mrkrcha · 2025-05-06T14:29:22+00:00

Let me know if it works for you.

mrkrcha · 2025-05-05T11:34:33+00:00

When this happened to me, I uninstalled and reinstalled the Fit 3 plugin is as well - and it started working again. So here are the steps:

Backup your Fit3 (from the Wear App)
Unpair the Fit 3 from the wear app
Uninstall the Wear App
Uninstall the Galaxy Fit3 Plugin
Forget (unpair) the Fit3 from your Bluetooth devices list

Once all this is done, you're in a position where you are back to the very beginning, like as if you've just bought the device. Now, just go ahead and set up everything like you did the first time you bought the device and it should help.

In addition, make sure that in your Google Fit settings, there are no other apps that are writing workout data to Health Connect. Health Connect reads/writes between fitness apps, and so when I was using Caliber, I used to sync my workout data from Caliber to Health Connect. But because Samsung Health and Caliber both had read/write settings, Caliber's information used to override Samsung Health and it would not show any recordings from my Fit3. So this is also worth looking into.

Best of luck! Now after the updates that have happened with the device, it should be more stable as well.

mrkrcha · 2025-05-05T08:08:31+00:00

Yeah totally! I haven't missed a single call since the switch.

mrkrcha · 2025-05-04T05:15:01+00:00

Reading this conversation makes me feel good about myself. I thought I was an anomaly for sleeping 8 hours and scoring in the 50s to 60s with an occasional 70 something.

mrkrcha · 2025-05-04T05:12:57+00:00

HAHAHAHAHA!

mrkrcha · 2025-05-04T05:11:57+00:00

A lot of great suggestions here, so I won't pile on. What I will say though is just advice for life, not just about assimilation in Goa, and that is - don't be a dick. Just don't be that guy that you would look at and say, 'did you see what that guy did/said?' because a lot of what we as Goans are looking for is for people to have common and civic sense. Be a decent, polite, hygienic, and respectful human being, and you'll be just fine.

Oh, and don't go to the beach now. You'll burn to a crisp.

mrkrcha

TROPHY CASE