I've been thinking about how can i get the most out of my weekly question.... so i thought about treating it as of you was my coach, what would I ask you, and then build on that each week. This might even make a good series of articles if other's find it interesting. Everyone will have different goals but i think we're all chasing superhuman status.
So my first question would be... I want to maximise my natural cognitive and executive function. So what would be the first key area/habit we would focus on? Anything I should pay particular attention to... do's, don'ts etc... and any resource you'd recommend if relevant?
I get this might be quite a broad Q and your answer will be different depending where ppl are starting from... but I don't want to blast you with too much info so I'll just say I do 30mins cardio 6-7 days p/wk, eat a clean keto diet, visable abs.
Okay cool! sounds like you're doing a lot already for cognitive function.
the next most important thing is getting morning, afternoon and evening sunlight
10, 20 and 10 minutes is bare minimum, but 30 hr 30 is even better
the next step? getting smart bulbs that turn red/ dim in evening, blue light filter on computer/phone/tv (use a google tv or google chromecast with the twilight app)
Might not even do blue blocks with that
After that? now you can experiment with herbs
Cognitive/executive function means you want to increase neurogenesis/neurpplasticity
I find gingko biloba, bacopa monieri, lions mane extract, polygola tenuifolia, and 7,8-DHF are good daily supps for that, check out Nootropics depot
Is it a bad idea to use tirzepatide and HGH together, considering that HGH can reduce insulin sensitivity and potentially defeat the purpose of using tirzepatide for weight loss? I guess if weight loss is not top of mind tirzepatide can help mitigate the effects of excess blood sugar levels caused by HGH but I’m focused more on the weight loss angle with minimal muscle wasting.
Assuming you’re in a deficit, insulin sensitivity will continue to improve as you lose weight… HGH driven insulin insensitivity is more of a concern if you’re in a surplus
For minimal muscle loss: lift weights at least 3x weekly (progressive overload), 1g protein per lb/bw, and get 8hrs sleep. I gained strength thru my last cut
Likely due to long-term, mild hypertension and other lifestyle factors, Father in Law in late 60's has declining kidney health and CKD. eGFR was down to 35-40 or so and symptomatic. Docs gave him standard canned answer and essentially told him there was nothing more to do...hydrate, eat well, lower salt and protein (lol). I got him on Astragalus at 5g per day (2500 x 2). Wanted him to go higher but he is a conservative and uneducated about health, so skeptical and somewhat averse. Also, 5mg/day of Cialis. 3 mos. later eGFR back to nearly 60 and feeling better. Not much into fitness so wasn't concerned with needing Cystatin C.
Question, what other supps can you recommend for kidney health that may move the needle? NAC, BSO? Injectables are not an option. Hoping to get him to push Astragalus up and augment with other options as well. Thanks!!!
Amazing! Yeah, NAC will also increase eGFR in my experience and BSO is essential so don't even think about skipping that. 10g Astragalus would be ideal as you know.
Your post ref primo - is ‘suicidal AI’ avoidable? What if ran as 300 T / 200 primo per week for 10 weeks, then cruise T for 10 weeks, then repeat? Good so long as E2 doesn’t drop below what pg/mL range? Thanks!
suicidal AI isn't a bad thing. it just means it deactivates aromatase enzymes
300t/200 primo sounds fine. 12 to 16 would be better IMO.
pg/ML means nothing since everyone responds to e2 differently, but generally you want it at least 30-40 if you're building muscle and 20-30 if cutting.
Best type of massage to deal with stuck fascia/muscles due to poor posture/stress? Assuming deep tissue to actually help loosen things up long term. Tried topical mag chloride, unfortunately didn't feel like it did much for me, might be a bit too far gone atm for that.
Is it ok to eat raw salmon or better to always cook it for max nutritional benefit? Want to include more sea food in diet if more DHA will help increase vitamin D.
Raw salmon can be sketch, I'd cook unless you know you're getting real quality sushi grade. Sunlight/sperti lamp should take care of your vit d needs though
5mg, yes probably. 10mg is debatable but shouldnt need that daily. ask your doctor though.
My personal protocol is 250mcg 30 minutes before tanning. tan twice a week for a week or two and then I can maintain that with 250mcg and 1 tanning session every two weeks.
really depends on your skin type and melanotan response. Also wouldn't go over 150mcg the first time trying MT2 so you can assess individual response to side effects
another way people do MT2 with success is 50mcg every day with regular sun exposure
Feel very cold easily in air-conditioned rooms but have been sweating a lot outdoors. Extremities are usually very cold indoors. Could it be a sign of poor thyroid function?
What would recommend as a protocol for verbal fluency? I work in sales so specifically: recalling relevant info faster and speaking with more articulation/depth.
Obviously requires practice so neurogenesis/plasticity will help and so would Ach compounds like Huperzine, Gingko and GPC but wondering if there’s anything else.
Hey Biohacker. Is there a reason you skipped my question? This is only the first time I ask one during the weekly Q&A. If my question is not in an ok format, please tell me. If you dont know, pls tell me. I will still be a big fan, learned tons from you already
The week prior that I had a question about my body breaking down protein probably because it can't deal with the deficit and not enough carbs. I calculated that I lost on average 0.8 kg per week, so I suspect I'm correct with not being in a much bigger deficit than planned. Anyways, adding more carb helped this issue, only had that bad small on 1 training since. Thanks for that.
The problem I face now with more carbs (only rice (broth) and potatoes really) is that I started to fart again and smell from my armpits. That was not the case during paleo/keto, so wondering if that's more of a transition period or anything I can do? It's not the end of the world, I can start using deodorant more.. but lots of farting may mean something is off?
I take bpc orally daily and need less wipers so something improved regarding my gut health but not sure how would be it at 'supreme gut health' as you mentioned in your day of a life article.
I've been thinking about how can i get the most out of my weekly question.... so i thought about treating it as of you was my coach, what would I ask you, and then build on that each week. This might even make a good series of articles if other's find it interesting. Everyone will have different goals but i think we're all chasing superhuman status.
So my first question would be... I want to maximise my natural cognitive and executive function. So what would be the first key area/habit we would focus on? Anything I should pay particular attention to... do's, don'ts etc... and any resource you'd recommend if relevant?
I get this might be quite a broad Q and your answer will be different depending where ppl are starting from... but I don't want to blast you with too much info so I'll just say I do 30mins cardio 6-7 days p/wk, eat a clean keto diet, visable abs.
Okay cool! sounds like you're doing a lot already for cognitive function.
the next most important thing is getting morning, afternoon and evening sunlight
10, 20 and 10 minutes is bare minimum, but 30 hr 30 is even better
the next step? getting smart bulbs that turn red/ dim in evening, blue light filter on computer/phone/tv (use a google tv or google chromecast with the twilight app)
Might not even do blue blocks with that
After that? now you can experiment with herbs
Cognitive/executive function means you want to increase neurogenesis/neurpplasticity
I find gingko biloba, bacopa monieri, lions mane extract, polygola tenuifolia, and 7,8-DHF are good daily supps for that, check out Nootropics depot
Is it a bad idea to use tirzepatide and HGH together, considering that HGH can reduce insulin sensitivity and potentially defeat the purpose of using tirzepatide for weight loss? I guess if weight loss is not top of mind tirzepatide can help mitigate the effects of excess blood sugar levels caused by HGH but I’m focused more on the weight loss angle with minimal muscle wasting.
I was gonna answer this but Shmedium beat me with the perfect answer lol
Assuming you’re in a deficit, insulin sensitivity will continue to improve as you lose weight… HGH driven insulin insensitivity is more of a concern if you’re in a surplus
For minimal muscle loss: lift weights at least 3x weekly (progressive overload), 1g protein per lb/bw, and get 8hrs sleep. I gained strength thru my last cut
Likely due to long-term, mild hypertension and other lifestyle factors, Father in Law in late 60's has declining kidney health and CKD. eGFR was down to 35-40 or so and symptomatic. Docs gave him standard canned answer and essentially told him there was nothing more to do...hydrate, eat well, lower salt and protein (lol). I got him on Astragalus at 5g per day (2500 x 2). Wanted him to go higher but he is a conservative and uneducated about health, so skeptical and somewhat averse. Also, 5mg/day of Cialis. 3 mos. later eGFR back to nearly 60 and feeling better. Not much into fitness so wasn't concerned with needing Cystatin C.
Question, what other supps can you recommend for kidney health that may move the needle? NAC, BSO? Injectables are not an option. Hoping to get him to push Astragalus up and augment with other options as well. Thanks!!!
Amazing! Yeah, NAC will also increase eGFR in my experience and BSO is essential so don't even think about skipping that. 10g Astragalus would be ideal as you know.
Appreciate you!
Your post ref primo - is ‘suicidal AI’ avoidable? What if ran as 300 T / 200 primo per week for 10 weeks, then cruise T for 10 weeks, then repeat? Good so long as E2 doesn’t drop below what pg/mL range? Thanks!
suicidal AI isn't a bad thing. it just means it deactivates aromatase enzymes
300t/200 primo sounds fine. 12 to 16 would be better IMO.
pg/ML means nothing since everyone responds to e2 differently, but generally you want it at least 30-40 if you're building muscle and 20-30 if cutting.
What helps with rheumatoid arthritis?
Elimination diet, BPC, black seed oil, my anti-inflammatory stack https://twitter.com/BowTiedUM/status/1606093565242888193 , sunlight, avoiding evening bluelight, zone 2 cardio, list goes on
IMO it only manifests with poor lifestyle/nutrition/environment
Best type of massage to deal with stuck fascia/muscles due to poor posture/stress? Assuming deep tissue to actually help loosen things up long term. Tried topical mag chloride, unfortunately didn't feel like it did much for me, might be a bit too far gone atm for that.
My only 2 micronutrient deficits are:
Zinc - 8mg from my diet.
Folate - 322mcg from my diet.
Should I supplement to bring these 2 levels up?
Thanks in advance!
yeah, I would in that case
Zinc Bisglycinate supplement and InfibiB from nootropics depot for some sweetsweet methylfolate
Thanks brother!
Sorry, also calcium = 700mg
I would throw in some kefir or yogurt to get the rest of the calcium. would not supplement.
Trying to get the line down my chest thicker. Any exercises you know of the target that?
Any sort of flys with a 2 second hold and squeeze at the top
Bio - for your Lipid Stack, can you recommend brands for each?
Answer will always be NOW, Nootropics Depot and Life Extension
Although I do double wood for the citrus bergamot and puritan's pride for the lycopene. They have been just fine for those
Is it ok to eat raw salmon or better to always cook it for max nutritional benefit? Want to include more sea food in diet if more DHA will help increase vitamin D.
Raw salmon can be sketch, I'd cook unless you know you're getting real quality sushi grade. Sunlight/sperti lamp should take care of your vit d needs though
Just bought mt2. What is your protocol for it?
Also is it safe using 5-10mg of tadalafil daily?
5mg, yes probably. 10mg is debatable but shouldnt need that daily. ask your doctor though.
My personal protocol is 250mcg 30 minutes before tanning. tan twice a week for a week or two and then I can maintain that with 250mcg and 1 tanning session every two weeks.
really depends on your skin type and melanotan response. Also wouldn't go over 150mcg the first time trying MT2 so you can assess individual response to side effects
another way people do MT2 with success is 50mcg every day with regular sun exposure
Feel very cold easily in air-conditioned rooms but have been sweating a lot outdoors. Extremities are usually very cold indoors. Could it be a sign of poor thyroid function?
Could be thyroid...but also low B1 levels can mimic those same symptoms.
Is there anything to help re-attach nerves or help nerves (slowly) grow back/restore?
What would recommend as a protocol for verbal fluency? I work in sales so specifically: recalling relevant info faster and speaking with more articulation/depth.
Obviously requires practice so neurogenesis/plasticity will help and so would Ach compounds like Huperzine, Gingko and GPC but wondering if there’s anything else.
GABA/Glutamate balance is incredibly underrated for verbal fluency
Things that come to mind:
Magnesium 1g elemental daily, 100-150mg Magnesium Acetyl Taurate, 500-1,000mg L-theanine, 2,000-5000mg Taurine, 8-12g myo-inositiol, gotu kola, lemon balm extract (Nootropics depot) are all good things
Then, as. you stated, want to be net positive neurogenesis/plasticity and high but balanced serotonin/dopamine/NE
Polygala Tenuifolia is another good one to look into
Hey Biohacker. Is there a reason you skipped my question? This is only the first time I ask one during the weekly Q&A. If my question is not in an ok format, please tell me. If you dont know, pls tell me. I will still be a big fan, learned tons from you already
Would it be possible to get an answer to last week's q? https://open.substack.com/pub/thebowtiedbiohacker/p/weekly-q-and-a-21?r=eclg2&utm_campaign=comment-list-share-cta&utm_medium=web&comments=true&commentId=57153592
The week prior that I had a question about my body breaking down protein probably because it can't deal with the deficit and not enough carbs. I calculated that I lost on average 0.8 kg per week, so I suspect I'm correct with not being in a much bigger deficit than planned. Anyways, adding more carb helped this issue, only had that bad small on 1 training since. Thanks for that.
The problem I face now with more carbs (only rice (broth) and potatoes really) is that I started to fart again and smell from my armpits. That was not the case during paleo/keto, so wondering if that's more of a transition period or anything I can do? It's not the end of the world, I can start using deodorant more.. but lots of farting may mean something is off?
I take bpc orally daily and need less wipers so something improved regarding my gut health but not sure how would be it at 'supreme gut health' as you mentioned in your day of a life article.
Thanks!
What’s a good daily dosage of HGH for a healthy 60 year old male for anti-aging and muscle mass retention in combination with TRT
It'll depends on your individual response to HGH
You need to get bloodwork and see where your IGF-1 levels are
250-300 igf usually a great spot to be
this usually translates to 1-2 ius of hgh, and if that's not enough you need to look at your diet/lifestyle
Thanks, just did full blood panel but not IGF-1, no problem can knock it quickly.