SpiritDragon

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SpiritDragon last won the day on January 2

SpiritDragon had the most liked content!

About SpiritDragon

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    Welcomed back by NeuroTypical :)
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  1. SpiritDragon

    2019 Weight Loss Group

    Hey Everyone, I've had a really busy last week and will still be quite busy at least through next weekend. I've just got time to say I'm happy to see everyone is keeping at it and to welcome @Just_A_Guy aboard. What can I say January can busy at the gym and I'm burning the candle at both ends right now. I was wondering if there is someone who knows a way to create a spreadsheet that we can all edit with updates of goals and outcomes on a weekly basis. I don't know if this platform would allow anything like that - maybe we could create a wiki? Any ideas would be helpful so that we can see at a glance what everyone is working on and how they are doing. I'll try to be back to offer more support when I have better time availability. Go team!
  2. @Barrett Maximus I watched that documentary not to long ago and found it to be all over the place lacking a sense of direction leading to clarity. They seem to be suggesting that Joseph and Hyrum will be the two prophets in the Holy Land in the last days, but fail to provide anything convincing to back such an assertion.
  3. SpiritDragon

    2019 Weight Loss Group

    If you already can play the flute you can expect to do so tomorrow Most of Western civilization eats well in excess of their protein needs which does put them at increased risk for kidney troubles and cancer compared to groups who are getting closer to around 5-10% of their daily calories from protein. Some studies will claim that the protein puts you at no greater risk because they compare high protein diets to standard western diets that are already high in protein. So if you're eating a lot of protein, especially from animal sources you do an increased risk of trouble down the road, but it is a risk that is matched to the general population around you. You might look at it more as something that you can reduce your chances of having kidney damage and cancer by reducing your protein intake. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/ - Study drawing the conclusion that high protein is of no risk for the average healthy person. This is an ongoing debate without a definitive answer. We know for a fact that reducing protein is helpful for those with kidney failure and that eating more plant based helps to prevent comorbidities that may play a causative role in the progression of kidney disease. For instance, diabetes is one of the biggest predictors of kidney damage and interestingly enough eating less animal products appears to be protective - now whether that's because of the protein, fat or other inflammatory components I don't think has been clearly established. One thing that would certainly give me pause giving any one a green light across the board to eat as much protein as they want is the finding that as much as 75% of people with kidney damage who we know would be susceptible to excess proteins are unaware they have a problem yet. https://www.ncbi.nlm.nih.gov/pubmed/17976426 I read somewhere that an estimated 26 million people in the united states have diagnosed kidney damage, if 3 times that many have it and don't know it that's a little concerning because unless we all go get tested we don't know if we are among them. I suppose one could at the very least go ask to have kidney function tested before embarking on increased protein intake.
  4. SpiritDragon

    2019 Weight Loss Group

    Great reference Great point - a reference number of use to some is 0.8 grams of protein per KG (2.2 lbs) is the suggested amount of protein intake for the regular population. Thus a 200 pound individual would need 200/2.2 * 0.8 = 80 grams of protein. This already includes a buffer to ensure it is enough for 97% of the population as different people have differing requirements due to biochemical individuality. The point is most people 50-60% won't even need this much, but to ensure no one is left behind the recommendations are higher. It's easy to eat in excess of 100 grams of protein without putting any thought or effort into it. This is really interesting. I have read piles on the wonders of vitamin c in treating a plethora of conditions from measles to arthritis, the cold and flu to cataract prevention, but I have not read of it having a protective effect against protein poisoning in the kidneys. I suppose it's powerful antioxidant and antipathogenic properties would make sense in providing protection to the tissues of the kidneys against damage and possibly neutralizing some of the damaging agents before they cause trouble - I just would have also wondered about the excess excretion of vitamin c also putting stress on the kidneys. Fascinating. It made me think of this video showcasing some interesting research on animal products in the diet causing kidney trouble that could be eliminated by taking anti-inflammatory medications. Perhaps the vitamin c is doing something similar to squelch inflammation and protect the kidneys. Do you have any sources I can look at on that? https://nutritionfacts.org/video/which-type-of-protein-is-better-for-our-kidneys/
  5. SpiritDragon

    2019 Weight Loss Group

    Oops post - nothing to see here folks!
  6. SpiritDragon

    2019 Weight Loss Group

    I'm sure you already know this, but keep in mind that one pound of body fat has 3500 calories of energy in it, so if you keep a 500 calorie deficit daily it will take seven days to lose a pound according to the math. There is more going on in the human body than just this math, but one pound a week is great progress. That's 50 lbs a year if you keep it up. This time next year you won't be upset to report that you only lost 50 lbs in 2019.
  7. SpiritDragon

    2019 Weight Loss Group

    Great points @Carborendum, carbohydrates are fascinating because they have so many different forms which digest at different rates (or not really at all). Fiber is an interesting form of complex carbohydrate. However, if I'm remembering correctly, even the soluble fiber that can be digested by the gut bacteria (such as resistant starch) won't actually transfer any glucose into the body (Glucose is generally considered the final break down point of sugar, but other simple sugars like fructose can be). Instead the bacteria in your guts take what they need and what they leave behind for the body to use is actually short chain fatty acids which are beneficial to the intestines to help ward off unwanted cultures in the microbiome and continue to promote an environment that is friendly to healthy bacteria. I've read that instead of the usual 4 calories per gram that would be expected from carbohydrate that only 1-2 calories of short chain fats will get reabsorbed and contribute to energy in the body. This is far more helpful than taking probiotics by simply creating a healthy gut habitat blossoming with good flora that thrive and reproduce not needing to be constantly replenished by exogenous means. Fun fact: Approximately 1/3 of your stool is comprised of dead bacteria from the gut.
  8. SpiritDragon

    2019 Weight Loss Group

    I'm sorry to hear that, Anatess. All going well we will all still be here to support you upon your return. I hope we haven't put any undue pressure on you. The point of this from my perspective is to be helpful to people, and if you need a break I respect your opinion and maintain that you are the expert on you. Please feel free to do what you need to do to look after your health. We'll still be rooting for you.
  9. SpiritDragon

    2019 Weight Loss Group

    To go along with that last post I thought it might be helpful give a little primer on macronutrients - protein, carbohydrate, and fat. Protein - needed for many functions such as making enzymes and hormones and creating the building blocks for tissues in the body. Provides roughly 4 calories per gram eaten. Carbohydrate - The preferred fuel source of the nervous system and arguably the cleanest burning fuel for the body in general. Also provides approximately 4 calories per gram. Fats - needed for lubricating and holding hydration in addition to being a very good/very dense energy source. Provides around 9 calories per gram. Since we don't eat nutrients, but food, it is important to know where different nutrients are found in the food supply. Most people are aware that protein is found in animal products such as meat and eggs, but don't necessarily realize that sufficient protein can be found in almost all whole foods. Fruits skew toward not having enough as a stand alone, but vegetables, and whole grains supply enough with legumes, nuts and animal products supplying plenty. Most of us eat twice as much protein as we need daily without even trying. Carbohydrates are found in all plant foods whether it's a nut, seed or avocado (all of which are known for fat content but still contain carbs) to the starchy vegetables and whole grains which have substantial carbohydrate stores. When eaten minimally processed these plant foods offer an excellent supply of necessary nutrients to the diet without unduly messing with metabolism. Fats are found in a plethora of plant foods including some listed above as well as all animal products. Essential omega fatty acids cannot be synthesize in the body and must be consumed. Omega 6's are easy to come by, but omega 3's require a little more effort as they are not found in large quantities in the most common foods. They can be found in fish and flax most notably. Any of these macronutrient (calorie sources - our calories always come from either protein, fat or carbohydrates - including alcohol which is an odd 7 calories per gram from fermented carbs) categories can be problematic when refined down to be essentially the calories component without the natural nutrient package.
  10. SpiritDragon

    2019 Weight Loss Group

    Thanks for sharing this @unixknight. You're absolutely right that the quality of the foods our calories come from makes an impact on weight loss and health. However, this post also seems to fall into the trap of wrongfully demonizing carbohydrates and glorifying fats and proteins. Insulin is a very important hormone to our health, energy, and weight control. What many don't realize is that insulin is also released from the pancreas in response to protein from foods sometimes rivaling the release caused by carbohydrates, especially from concentrated forms like whey protein. There are differing schools of thought in what the cause of insulin resistance is where on the one hand it could simply be that the cells are already too full of sugar to take any more on. On the other hand the insulin receptor is thought to be gummed up with fat stopping it from responding properly - an interesting study in 1927 showed medical students causing insulin resistance by eating high fat oily diets while those who ate pure sugar for the two days still had normal glycemic control - neither is a good idea though. I could go into a long drawn out explanation of all kinds of things going on, but I'll try to keep it more brief (unless the group wants a big write up at some point on this topic). Just keep in mind that while all calories aren't created equal, calories are still the key determining factor in weigh management and diabetes progression/reversal. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)33102-1/fulltext This is one of many studies coming out starting to really show how reversible diabetes is. You can see that in the study group the more weight that was lost the more diabetes reversed. The same effect has been observed with low fat high carb diets and high fat low carb diets as well as Mediterranean style diets with caloric deficits. In simplified terms the biggest determinant of health and weight management from eating is the nutrient density of the foods chosen rather than the macronutrient (fat, carb, protein) profile. If we compare 20 calories of table sugar to 20 calories of olive oil we'll find that both provide almost nothing of real nutritional value, if we traded out 20 calories of table sugar for 20 calories of an apple we'd see that the sugars in the apple come with a much greater variety and quantity of nutrients that will have a satiating effect. The same can be said by comparing olive oil to an avocado or nuts, the whole foods will come with a package of nutrients that haven't been stripped away leaving nearly pure calories but nothing terribly nourishing. When the body doesn't get the nutrients it needs it continues to send hunger signals making weight loss extremely difficult eating nutrient poor foods which will leave one feeling hungry all the time. So absolutely - refined sugary foods aren't good for health or weight loss, but neither are refined fatty, or even refined proteins for that matter. We need the nutrients and bulk that come along from real foods to control hunger.
  11. SpiritDragon

    2019 Weight Loss Group

    A note to everyone about critical moments - Critical moments are moments of decision that lead to either a single event/action or cascade of events and actions. It is really helpful to look at what critical moments lead you to positive and negative actions. Examples: The person who over-eats when eating out at such'n'such with so and so. This person may need to either not socialize with the person who tends to be an accomplice in over-eating, or work to turn this accomplice into a "friend" of the desired behaviour. This is an important distinction because often friends are the worst accomplices when it comes to poor behaviour patterns. Another option may be to simply eat somewhere else. By changing the environment, the pattern of events may be broken. It could be worth exploring this first or doing both. Perhaps, the eating somewhere else means not eating out at all, but eating in. The person who struggles with pornography viewing late at night all alone with a screen. This person is much less likely to break down into this habit by simply not allowing themselves to be alone with a screen after hours. The critical moment preceding inappropriate searches is simply being at the TV or computer/device alone. This may mean planning to get any work or games done when family or room mates are around.
  12. SpiritDragon

    2019 Weight Loss Group

    That is exciting for your son. As for you, let me start by asking you about a doctor Is your doctor in the Philippines a situation where the doctor in the Philippines is the only one who you trust, or is there a situation where you can't really be seen by an American doctor for some reason? I respect your right to make decisions for yourself, but if we were meeting in person I'd have to stop working with you until you had a doctors note explaining you're okay or setting limits on your activity - especially because of the feeling lightheaded and almost passing out which can signal heart trouble. As for giving you an F, I want you to remove that type of thinking. Instead of looking at the week as a failure, I want you to look at it for information that is empowering. Look for the times where you did not follow through on your plans and try to determine the critical moments that lead up to each one. Perhaps, if you could give some specific examples of where you fell short of your plan, I can help you find some of those critical moments. If you look at days/weeks where things do go well and those when they don't you should be able to find extremely useful information that will help you move forward. Thus, I'll gladly give you an A for information gathering so long as you choose to take a look at what events lead to what and work on strategies to limit the risk of it happening again.
  13. SpiritDragon

    2019 Weight Loss Group

    Just for fun!
  14. SpiritDragon

    2019 Weight Loss Group

    That sounds just right!
  15. SpiritDragon

    2019 Weight Loss Group

    That certainly makes things tricky, especially when starting on new behaviours. Over time you should have it mastered enough that even during a hectic weak your default is fairly healthy and balanced for energy. Try to keep it simple with one key focus over this next hectic week.