Sunday, 09/20/2020
17:22 its a healthcare today
i need to learn how to improve my health! here is how i can do that
biohacking lite
http://karpathy.github.io/2020/06/11/biohacking-lite/
nutrition! he experimented a lot with some crazy shit and wild research over the course of a year, learning more about the body
weight focus
weight is blunt instrument and barely associated iwth health
weight loss is sensitive and complex
weight: bodies are 'full' batteries are adipose tissue and triglycerides stored within, stored by body to be burned for energy
all discharge to synthesize ATP from ADP; some also goes to redox power
common to all life on earth! everything performs this active transport operation
four batteries
- phosphocreatine system
super short term battery. buffers phosphate groups to quickly cycle ADP to ATP; attached to createne. athletes take createne supplements barely anything here but good for short bursts
- glycogen
short term battery. stored in liver and skeletal muscle. can hold 120 grams in liver, 400g in skeletal muscle, with about 4g in the blood. we get 4kcal/g from oxidation of glucose, so glycogen battery stores 2k kcal, or the base metabolic rate of an adult for 24h. not very energy dense and binds a lot of water
- adipose tissue
fat; long term body. dense high capacity battery pack. significantly more energy dense, 9 kcal/g for energy.
- lean body mass
when fasted, biochemistry burns lean body mass like muscle for fuel as a last resort
all are charged and discharged at all times cookie -> glucose -> bloodstream if too much glucose: anabolic pathways -> glycogen in liver if in vast abundance: convert glycogen to fat catabolics: use creotine for first 3 seconds, glycogen for next 8-10 seconds, then ramp into 2 and 3 as heart rate, breathing rate and oxygen transport increases
moving energy around is expensive: creotene is cache, anaerobic is ram, and aerobic respiration is the disk, moving fatty acids through fatty tissue through the bloodstream but is super efficient storage wise
body weight is just a sum of the atoms; day to day fluctuations mostly due to water retention (in turn controlled by sodium, glycogen levels, horomones) + some stool we breathe out most of our weight in carbon dioxide! was triglyceride molecule in fat
combustion = weight loss cellular respiration: 'slow motion' combustion of ADP and ATP ATP Synthase traps 40% of energy in ATP, more efficient than internal 'motor' which operates at 25% lots of stuff happens in the chain: foot chopped into acetate and electrons are stripped, flow down to electron transport chain etc
Energy
humans have simple way of consuming energy - breakdown of food, narrow subset of organic molecules proteins, fats, carbs and molecules like alcohol cannot metabolize:
celluluse/fiber, also a harbohydrate
hydrocarbons: only by internal combustion
output
not mostly from movement! we are super efficient with movement and it is expensive to just exist
homeostasis
thermal regulation
respiration
heartbeat
brain/nerves
blood
protein synthesis
active transport
basically the 'passive energy' of being human is far more expensive this is 'base metabolic rate' and we burn this for free every day common estimate for BMR for men: 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 this is a free win! workout is a drop in the bucket for weight. cv health is different but this workout has nothing to do with losing weight
introducing deficit
greater deficits could stress out, make hangry, and sacrifice lean body mass !!! good to lose maybe 1 lb per week to do this, 1g of fat about 9 kcal, adipose is ~87% lipids, so 3500 kcal is 1 lb of fat
this means target deficit of 500 kcal per day; can be much easier to make this up with cardio than with pure calorie restriction
helps to adopt 16:8 intermittent fasting schedule :: skip breakfast, eat only from 12 to 8 pm this controls appetite and reduces snacking
specific diet:w
low carb, mostly pescetarian avoid nearly all sources of sugar stopped drinking calories in any form regular cardio a few times of week, regular existance training improved a number of biomarkers supposedly
track:
calories in food
energy output
compute actual weight loss input/output!
discrepancy varies iwth the amount of carbohydrates in diet eating increases glycogen levels, glycogen soaks up water
body composition: need to better understand specific body composition
simple diet recs
eat from 12 to 8pm only
do not drink any calories
avoid sugar
exclude carb heavy sugar
lesser extent: natural sugars, berries are ok
meat: chicken > beef/pork
ethical: intelligent large animals
envionmnetal: large footprint, lots of deforestation
read meat associated with some cause for concern
lots of diseases are zootopic and come from livestock
only shop on outer walls of the store, stay clear of the cetner! michael pollan heuristic
Comments
french doctor or something
main problem is sugar, not fat
eat as many veggies as you can
as many fish as you want (bake not cook!!)
eat meat as if you had to hunt it with a bow
ban every processed food, sauce, appetizer; if you wouldn't need a single ingredient don't eat it
learn how to cook plz
very strong measures correlating with dexa scans:
waist just above belly button; no muscle and principal deposit of internal body fat take body weight and waist size every day
weight track
must have a diet to weight less
must have distinct diet to lose weight
most do low impact cardio, like walking several miles a day
must do resistance training
these accomplish:
stable weight
take off weight
increase background caloric burn
encourage lean body mass loss over fat loss
you must develop a routine and not vary from that routine for the rest of your life
eating japanese is easy
bowl of rice
several small sides
small cup of miso soup can be boring but helps stick to consistent diet https://elemental.medium.com/ichiju-sansai-how-to-construct-meals-like-a-japanese-centennial-7cb878366994