For anyone at risk for cardiovascular events, I recommend measuring apoB levels. This is the part of LDL that directly causes plaque build up in the arteries and high LDL does not always mean high apoB (although there can be correlation)
I know there’s a lot of info on guys being on TRT for life and it seems relatively safe. I started it myself and can see doing it the rest of my life.
However I don’t see a lot of information on the usage of long term HGH. Small doses of 2-4 IU per day. Do you think it’s relatively safe or a good idea to use HGH for life?
what age did you start it? I did a few cycles, then TRT since like age 24 and still on it 5 yrs later. IMO trap for younger guys, there are lots more variables beyond optimizing test only. Plan to get off soonish and be natty.
I have a client who missed his doses for a couple weeks and couldn’t get himself off the couch. Scary stuff if you can’t keep your TRT high. It was eye opening for him but he too feels stuck on it now. Says he wishes he knew more before he started. He is 40
Great article. With so much health related content out there I really like the boil down to find the KPIs that most people need. For anyone interested in health efficiency (throwback to WSP), I recommend purchasing a DNA analysis. It's a game changer, find your own genetic risk factors, and optimize to that.
Any advice on how to find zone 2? Attia says that directly measuring heart rate is not good, but then only give subjective alternatives such as "jog in a way that you can still comfortably talk to someone"
Solid advice here. Without a sound foundation for health, everything else is useless. In terms of nutrition, I'm also conscientiously adding in natural fermented foods for probiotics versus taking supplements: kefir, kombucha, kimchi, natto, miso soup, sauerkraut. Lot of evidence your gut is also linked to your mental well-being, as well as your overall immune system.
For blood pressure - what if your blood pressure is 120 or below when you're not on caffeine, but when you're on caffeine / working you get hypertension 140+? Do I need to quit caffeine?
Great article as a whole. You emphasized what needs to be emphasized: muscle mass is the holy grail for longevity. Not excessive amounts of it, but enough of it. Percent Body Fat is the simplest measurable way to monitor and improve this. I would say, if you struggle with nutrition (as most people do/working out is easy and fun, eating well requires discipline) you could simplify this from “vary your carb intake relative to activity” to “eat a moderate amount of quality carbs all the time and don’t bother carb cycling.” That’s extra work and data to track and food to plan. Routine and consistency aka doing the same thing over and over for 90% of your eating is all you need to use nutrition to improve your fighting position.
Pretty much just synthesized Peter Attia’s latest work called Longevity lol
Nice one, thank you AJAC / BTB for making this post possible!
I personally prefer health information much more than some random city guides.
AJAC: what do you think about HIIT workouts like the "Men's Health The Spartacus Workout"? Still good also for people 40+ or even *cough* 50+?
true. As en European i am not into USA cities at all
What about sleep? Would you mind covering some of that? Pretty sure acute lack of sleep leads to death.
Watch the masterclass by Matthew walker
For anyone at risk for cardiovascular events, I recommend measuring apoB levels. This is the part of LDL that directly causes plaque build up in the arteries and high LDL does not always mean high apoB (although there can be correlation)
I know there’s a lot of info on guys being on TRT for life and it seems relatively safe. I started it myself and can see doing it the rest of my life.
However I don’t see a lot of information on the usage of long term HGH. Small doses of 2-4 IU per day. Do you think it’s relatively safe or a good idea to use HGH for life?
what age did you start it? I did a few cycles, then TRT since like age 24 and still on it 5 yrs later. IMO trap for younger guys, there are lots more variables beyond optimizing test only. Plan to get off soonish and be natty.
I have a client who missed his doses for a couple weeks and couldn’t get himself off the couch. Scary stuff if you can’t keep your TRT high. It was eye opening for him but he too feels stuck on it now. Says he wishes he knew more before he started. He is 40
35. I’m 37 now. It’s been a life saver for me.
Great article. With so much health related content out there I really like the boil down to find the KPIs that most people need. For anyone interested in health efficiency (throwback to WSP), I recommend purchasing a DNA analysis. It's a game changer, find your own genetic risk factors, and optimize to that.
Loved this. Always 'busy' with my health. So nice to read this kind of stuff instead of 'city stuff'.
What are the risks of and solutions for too low blood pressure?
Adding salt to your diet will move it up around 5 points. Obviously, if BP to low will pass out. Should talk to PCP if symptomatic
For diet: caloric deficit, see rhesus monkeys
Will add caloric restriction, rapamycin and metformin all target TOR. Only known ways to potentially increase life/health span at this time
Very nice
Any advice on how to find zone 2? Attia says that directly measuring heart rate is not good, but then only give subjective alternatives such as "jog in a way that you can still comfortably talk to someone"
There are charts online broken down by age/gender.
That said, your maximum heart rate minus your resting heart rate divided by four will get you the size of each zone.
Add one of these quadrants to your resting heart rate and you will have the bottom of your zone 2.
For most people between 115 and 140 is a good baseline. You should be exerting yourself but still able to talk in zone 2.
Source: I'm in zone 2 right now on a stationary bike at the gym
Solid advice here. Without a sound foundation for health, everything else is useless. In terms of nutrition, I'm also conscientiously adding in natural fermented foods for probiotics versus taking supplements: kefir, kombucha, kimchi, natto, miso soup, sauerkraut. Lot of evidence your gut is also linked to your mental well-being, as well as your overall immune system.
Super Based
For blood pressure - what if your blood pressure is 120 or below when you're not on caffeine, but when you're on caffeine / working you get hypertension 140+? Do I need to quit caffeine?
Yes. Switch to tea/yerba mate.
What is a "non sugar carbohydrate source"? Seems like an oxymoron.
Rice, noodles, potato, etc. I think he just means non simple-sugar. Obviously all carbs are reduced to glucose eventually.
I guess. I refuse to believe eating noodles is healthier than eating fruit, especially under the logic that it's "non sugar".
He just said that's the typical 'bro' meal, which it is. Try and eat 150g of fruit. You can't.
Nothing sugary. No cakes, cookies, sweets, etc.
Repeat after me: Refined Sugar is Toxic
Great article as a whole. You emphasized what needs to be emphasized: muscle mass is the holy grail for longevity. Not excessive amounts of it, but enough of it. Percent Body Fat is the simplest measurable way to monitor and improve this. I would say, if you struggle with nutrition (as most people do/working out is easy and fun, eating well requires discipline) you could simplify this from “vary your carb intake relative to activity” to “eat a moderate amount of quality carbs all the time and don’t bother carb cycling.” That’s extra work and data to track and food to plan. Routine and consistency aka doing the same thing over and over for 90% of your eating is all you need to use nutrition to improve your fighting position.