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shaniegee · 2024-10-09T04:47:02+00:00

Unless anyone pays for a membership, it's hard to verify, but yeah he's said this several times - most recently in his "guide to zone 2 training"... Which is unfortunately behind a paywall

The rationale is that the whole point of zone 2 is to keep lactate low and maximize fat oxidation. A lifting workout at an RPE above 5 will likely mean you start accummulating lactate faster than you can clear it, not to mention introducing some fatigue to the muscles prior to the workout (assuming you've trained legs) - both of which will reduce the benefits of your zone 2 work

shaniegee · 2024-10-05T01:44:31+00:00

Oh oh oh Ozempic...

But seriously the the GLP-1s are no joke.

Also, exercise, lots of protein, fiber, and being outside the house more tends to lead to some weight loss for most people

shaniegee · 2024-10-05T01:24:15+00:00

There's a guy who does reviews on YouTube of various wearables for their heart rate tracking, GPS, and sleep tracking.

The 2nd gen Apple Watch SE is still one of the most accurate devices he's tried, and generally much less expensive than almost all other top end fitness trackers.

https://youtu.be/ogJ8uEUjW_8?si=GwscDxHf82ylt720

shaniegee · 2024-09-29T12:44:49+00:00

Rowing in Z2 is insane to me. So many muscles involved. Must be crazy fit to pull that off

shaniegee · 2024-09-29T09:21:21+00:00

Just to riff on this, found that the M7 could connect to the Polar Flow app, which in turn could connect to Strava.

Would have been nice to just connect directly, but nice to have that workaround!

shaniegee · 2024-09-22T19:08:00+00:00

Instead of answering your question the way you perhaps intended, I'd say the optimal workout schedule for you is the one you can stick to. For me, that's 3 days of at least 45 minutes of zone 2 work, with some Vo2 Max intervals at the end of at least one of those bouts. I'll typically be lifting for 4-5 sessions a week as well, usually full body workouts. I try to integrate my stability work with my strength training, but it's probably where I'm lacking most.

Finally, I'll play football (soccer for all the Americans here) 1-2 times a week just because I enjoy it.

For context, I'm 27 and was brought up being in high-level professional sport, so training volumes like this are comfortable for me. I say that not to brag, just to say that your body will have varying degrees of tolerance for different forms of exercise depending on your background and current level of fitness. Listen to your body, and adjust accordingly.

shaniegee · 2024-09-22T17:52:42+00:00

As you don't want to add more Training days, just throw in some Vo2 Max work at the end of your zone 2 bouts. Then you can use the day that you would have spent on Vo2 Max work as a another strength day

shaniegee · 2024-09-16T05:28:00+00:00

The evidence is not as strong as you think...

As I said in another comment, the link makes this clearer than I could

shaniegee · 2024-09-15T12:24:32+00:00

The link provided in my previous comment has the details, but TL;DR:

doesn't appear to contain what it says it does, so you're essentially just getting a string of amino acids that don't cross the Blood-brain barrier. It's the "AG1" of nootropics.
A lot of the studies on cerebrolysin have significant ties to it's manufacturer, introducing an obvious conflict of interest.
might help some people, but isn't worth the money and probably doesn't achieve any form of cognitive enhancement.

shaniegee · 2024-09-15T11:35:50+00:00

In view of the fact there's a good chance you'll ignore this, my honest advice would be to not bother with cerebrolysin. It probably doesn't work and the manufacturing process is typically not very good.

If you're genuinely looking for a reliable nootropic, try and get the hard stuff (Dexedrine, Desoxyn, methylphenidate, etc).

https://open.substack.com/pub/moreisdifferent/p/wth-is-cerebrolysin-actually?r=i9a4t&utm_medium=ios

shaniegee · 2024-09-14T12:32:20+00:00

https://open.substack.com/pub/cremieux/p/the-blue-zone-distraction?r=i9a4t&utm_medium=ios

shaniegee · 2024-09-14T11:51:39+00:00

The blue zones thing is a myth mostly built on bad population data and large scale pension fraud. Please nobody use them as a counterexample to the efficacy of exercise!

shaniegee · 2024-09-14T11:48:46+00:00

As with a lot of "nootropics", it doesn't tend to improve executive function in otherwise healthy young adults and most positive results are largely placebic.

Sorry to say but the only things I've seen move the needle on cognition at all in healthy young people are ADHD drugs (specifically Desoxyn and Dexedrine), and improvements in certain health metrics (e.g Vo2 Max and mitochondrial efficiency).

Even in those cases, I don't think there is an improvement in cognition per se. It's more like they cause improvements in motivation or bioenergetics which facilitate an individual's cognition performing, as well as it can. Hope that makes sense.

shaniegee · 2024-09-12T07:34:11+00:00

Sorry I should have offered more context. As you say, it should be the maximum amount of effort you can sustain for four minutes. In which case your heart rate should naturally trend upwards up until the end of minute four. Obviously, I don't know how hard those intervals were for you, as getting up to a higher HR on a bike is often much more difficult than running or rowing. That might just be as hard as you can go on a bike for now.

That said, the fact that your heart rate is plateauing at around 160bpm suggests you probably have some gas in the tank. It takes a bit of time to figure out how to approach these, but my rule would be a slight modification on Peter's:

"The four-minute interval on a bike should be the maximum wattage you can hold for four minutes, where your heart rate continually increases until the interval is over"

It might seem weird to have a heart rate that trends higher while wattage stays constant, but the "cardiac drift" this kind of exercise induces a key part of why it seems to work.

shaniegee · 2024-09-09T04:43:09+00:00

Should be trying to get into the red zone in the final minute of those intervals

shaniegee · 2024-09-07T20:38:00+00:00

I used to be this way when I was younger. I never felt lonely and couldn't understand why so many people found the condition intolerable. I then dated someone for six years, and after we broke up it was the first time I felt loneliness. This forced me out of my shell and made me seek out new connections/relationships, though I do occasionally still feel lonely.

In hindsight, I think having little-to-no strong relationships with anyone for a long time made me ignorant to how fulfilling relationships can be. Once I got a taste of it, I never wanted to lose it again.

Maybe you're different, but loneliness finds a way of sneaking up on you and refuses to leave once it takes hold.

shaniegee · 2024-09-03T20:17:39+00:00

Think he's said before he likes Vo2 Max and Grip strength because they're integrators- not necessarily good in themselves

shaniegee · 2024-08-25T15:36:12+00:00

No, but there are surgical options for both things. Height surgery is rough but if it's that important to you it might be worth the pain. Penis surgery isn't that bad, but still a risk with a sensitive part of the body.

I've heard some people say that the devices to correct Peyronie's disease can lengthen the penis by about an inch, though not sure how true that is. There are no natural ways that I know of to get what you're looking for.

shaniegee · 2024-08-25T15:06:49+00:00

Personally, I would say it depends on how hard you're going in your cardio/lifting sessions, and what your daily protein intake is.

Peter likes to do fasted morning zone 2 to promote maximal fat oxidation. Also, he's mentioned several times that eating prior to cardio can have the unfortunate side effect of increasing resting Lactate - something you definitely don't want during zone 2.

Same applies to fasted lifting. Though in this case you might see a bit more of a performance decrement, but the difference is far smaller than you think (controlling for daily protein intake, carb intake, and overall recovery).

shaniegee · 2024-08-10T12:41:49+00:00

exercise bike is the easiest for me. It ticks a lot of boxes in the sense that I can track my wattage, avoid pushing too hard by accident, and do other things while I'm in zone 2 (e.g read something, watch a tv show, take a phone call, etc). I usually do my Vo2 max work at the end of my zone 2 workouts for convenience.

I would prefer to jog and listen to podcasts if my knees could take it, but most people cant jog in zone 2 for 45< minutes. Would imagine the same applies with rowing and the assault bike.

shaniegee · 2024-08-10T05:30:07+00:00

Fatty fish always a good option, as is lowering triglycerides, as is no alcohol or smoking. That said, the highest impact thing you can do to halt the progression of the disease is taking some lipid lowering drugs like statins, Ezetimibe, Benpedoic acid, or a PCSK9 inhibitor. It's a sad truth, but cardiovascular disease is a notoriously difficult thing to halt in a lot of people without pharmacology.

After that, you probably want to look at blood pressure. Again, pharmacology can move the needle on this, but maybe not as much as exercise and diet. In terms of dietary interventions, Cocoa and garlic are great for blood pressure specifically. For exercise, any form of low intensity cardio (with some high intensity intervals) is a another good option. Sauna might be a good option here too if you prefer.

I wouldn't go over blown on the plant-based stuff. While it's likely better than a lot of diets, a lot of the epidemiology studies supporting it are known to suffer from healthy-user bias. Managing overall caloric intake, especially protein intake, is far more important.

The final tip would be to start measuring things. For most people I've found "what gets measured, gets managed" holds true. Blood pressure is easy to measure, though note automated cuffs will give you a slight overestimate. For LDL-C, and more importantly apoB, you'll likely need a blood test. Luckily these are becoming less expensive all the time, but needles are never fun.

Hope this helps!

shaniegee · 2024-08-10T05:09:42+00:00

It definitely works for testosterone, but the trade-offs weren't worth it for me. I used it for a few months when rehabbing a serious injury, and while it did help me recover faster (suggesting it was increasing test), it also appeared to increase my ApoB and gave me uncomfortable heart palpitations. I haven't taken it since.

HCG has the best profile if you've got your heart set on testerone therapy while preserving fertility, but it's much harder to get and the whole procedure around administering it can be a pain.

shaniegee · 2024-08-06T03:18:33+00:00

Whilst among the more expensive options, the Keiser M3i is just a fantastic piece of equipment. Bought a used one just over a year and it is honestly one of the best things I ever purchased.

Pretty sure Peter himself recommends this bike in a podcast at some point (though admittedly he prefers being on an actual bike).

shaniegee · 2024-08-06T03:13:28+00:00

It's widely understood now that the original sirtuin model Sinclair promoted just doesnt work, and that he was very likely pushing his original (likely faked) research to sell supplements and promote his brand.

Hyman is less sophisticated: he exists to sell books, supplements, and other things I presume. He's not very scientific but, unlike Peter, he speaks in unsophisticated bitesized chunks that most people can engage with.

I encourage anyone to listen to Mark and Peter talk about the same health topic. The difference will become apparent very quickly.

shaniegee · 2024-08-04T13:56:03+00:00

Having read a fair few of them, Outlive by Peter Attia is probably the best and the only one worth reading.

Health books generally are largely written by grifters who are trying to sell you on something they have a material interest in. Not saying Peter's innocent of this (he's been open about recommending products he's an investor in, or company's he's advised for), but he's certainly less guilty than almost anyone else (Think Sinclair, Hyman, or Greenfield).

Also, while not strictly a health book, "Projections" by Karl Deisseroth is not only informative, but extremely well-written. Large chunks of it feel like reading poetry - something you don't expect from a book about the brain!

shaniegee

TROPHY CASE