@dapose said in Exercise, the Only Known “Medicine” for Maintaining and Improving Mitochondrial Function:

If I have particularly lazy days laying around, my legs will be so stiff and I will generally have a low grade ache everywhere.

Absence of exercise impacts
Short answer 😉

Thiamine deficiency leads to excess lactate
Fig 1. Thiamine deficiency leads to excess lactate.png
Source: Lactic Acidosis: A Lesser Known Side Effect of Thiamine
Carol Rees Parrish, M.S., R.D. In Nutrition Issues in Gastroenterology, Series #161 You miss thiamine (B1) from conventional food sources
Our typical diet covers approximately 45 to 53% of your daily vitamin B1 requirements. And I don’t mean eating fast-food but a conventional one.
B1 from food = ~50% of needs → supplement provides the remaining ~50%.
A B50 2x/wk. brings 14–16 mg/day on average. I won’t take a B50 complex every day.
=> Probably.0.5 mg per additional 1000 K/cal. So, RDA 1.2 mg + 0.5 mg = 1.7 mg for 3 000 K/cal.
A target intake around 1.6–1.8 mg/day of thiamine is a reasonable nutritional estimate, but not a medical prescription. Magnesium helps to a certain extent. What vitamins help with acidosis? Which proportion as a prevention? Useful info and links Muscle pain, lactic acid and thiamine B1 – A myth? No so far, for my personal case. Average deficiency in vitamin status
High deficit for B1 (70-80%), B2 (60%), B9 (90%), C (60%), A (15%), E (75% W – 40% M), D (90%), iron (90% W – 5% M) and magnesium (80% W – 60% M). (ESVITAF, 1986). Impact of a moderate amount of alcohol (2 glass wine or 2 beers), as an extra precaution: ~0.3–0.5 mg/day more.

Extra info on my forum if you want details:
https://mirzoune-ciboulette.forumactif.org/t2147-english-corner-how-to-avoid-excess-lactic-acid#30449

@sunsunsun yep

the thing with red light is wtf is the dose . it is apparently biphasic so too much is as bad as too little. they did 15 min here with lights right up against the skin , probably not very powerful. these niggas are measuring joules. I guess u gotta do some maths and know the intensity of your device at which distance.

@ThinPicking said in Songs you like:

@lobotomize said in Songs you like:

@NoeticJuice this is a head bopper

Farewell noetic vibes 🎵 🎼

:,(

@alfredoolivas at the time i made the threats it was both but now it is machivalean as im investing in pufa oil plastic manufacturers

@sunsunsun thank you, that makes sense...also been using ray peat ai to understand this a bit more ...looks like using water is not the best in this situation.

Glycine continues to impress. I ran out of it for a day and slow transit time seemed to creep in some. I received my next batch of glycine, and the next morning everything was back to perfect again!

My blood glucose readings continue to improve. My average blood glucose reading continues to drop. It was in the 1teens, (113-120) now it’s 103, (over the past week while I’ve been using glycine). Fasting number has dropped from 95-100, to 85-88. In addition to the drops in average numbers, the band is narrowing as well. My spikes over 140 are almost non-existent, (one or two per week, (and they’re on terrible splurges, like cookies, (homemade-but cookies nonetheless)). My average baseline 2 hours post meal has also dropped from 100ish to high 80s.

One other interesting observation, when I work too hard without food, I get a slow rise in blood sugar that is typically accompanied with a spike over 140 at my next meal. I’m a woodworker and sometimes I will get in a groove in the shop and push lunch back and hour or two. Seems like this is a bad idea. I assume cortisol is kicking in to elevate blood sugar and then eating spikes the already high blood sugar. I’ve found that sipping something, (not chugging) works well to keep this in check. I’ve tried Gatorade, dextrose sweetened milk, and dextrose sweetened water. Seems like they all work equally well.

@sunsunsun

It be like that sometime

@ThinPicking a chalice on a pillow is pure pauperposting

You’re welcome, @LucyJ. 🙂 Given he/she knows your medical history and food intake, it’s probably best to listen to your nutritionist and increase your calories first, but there are recipes you can make from the foods you listed that may help with overcoming food fatigue, while improving your calcium stores such as cheesecake, quiche, cheese stuffed burgers and egg crêpe blitzes made with yogurt cheese from strained skyr, veggie-free/carnivore seafood chowder, ice cream, mousse, milkshakes etc. An added bonus—dairy contains some thyroid, and thyroid helps the body retain minerals (per Ray).

And from Thailand:
Association Between Vitamin D Levels and Long COVID Signs and Symptoms (2025)

Results: The study results indicated a female-to-male ratio of 1.1:1 and a mean age of 45.87 ± 8.65 years; of these, 62.4% received three doses of the COVID-19 vaccine, and 64.7% developed long COVID. The most prevalent signs and symptoms were respiratory (55.3%), skin (50.6%), and general (39.4%). The median blood vitamin D level was 22.96 ng/mL, with 41.2% of subjects having insufficient levels, 30.6% having deficient levels, and 28.2% having sufficient levels. Patients with long COVID had significantly lower vitamin D levels compared with those without long COVID (21.52 ng/mL vs. 25.46 ng/mL; p < 0.05). Multivariable analysis found that vitamin D deficiency was significantly associated with overall long COVID signs and symptoms (Adj. OR, 5.80 [95% CI: 2.10, 16.13]). Additionally, vitamin D deficiency significantly increased the number of long COVID systemic signs and symptoms (Adj. IRR, 3.30 [2.12, 5.12]).
Conclusion: Assessing and maintaining vitamin D levels, vitamin D supplementation, and sunlight exposure in COVID-19 patients can reduce the risk and severity of long-term COVID-19 signs and symptoms.

1a25b4b4-9c29-4aec-81ef-c1cf58f7b626-image.png

@nicemushroom17 said in Confused about Vitamin A and D — skin issues improve with A but worsen with D:

So I’m not sure what to do

A bit long, my answer. Sorry 😉 Multi-factors.
“Skin issues: dry flaky grayish skin on face and scalp, hair loss and greasy hair. And flaky lips.
Got blurry vision too”.
=> According to AI, these symptoms (except blurry vision) are characteristic of seborrheic dermatitis. This is a common skin condition that is linked to a yeast fungus that lives on the skin and can be triggered by stress, fatigue, or changes in season.
Use medicated shampoos: Over-the-counter or prescription shampoos containing antifungal ingredients like selenium sulfide or ketoconazole can help control dandruff and scaling on the scalp.
Apply topical treatments: A doctor may recommend steroid creams for inflamed areas or antifungal creams for the face.
My advice: Manage stress and other triggers since stress, fatigue, and changes in weather can cause flare-ups. L-theanine, glycine (bone broth or magnesium bisglycinate) could help. Manage pause and think grounding if you can walk 5-10’ in the grass of your garden. Mind tick insect in high grass (along the roads) or when walking in the woods.
For skin problems (general) Need GLA + zinc if not eating meat very often.
Borage oil (17-25% GLA; man), evening primrose oil ((7-10% GLA, woman). Black currant seed oil is another possible choice for GLA but is less often taken. This is however another valuable source, which also contains beneficial compounds like vitamin C and anthocyanins.
NB1: Start with a low dose: Some research suggests that amounts between 500-1,000mg of GLA per day may be sufficient, but it is best to follow the product's instructions or a healthcare provider's guidance. Look for quality products: Choose reputable brands with a good reputation for quality and purity.
My advice: 500 mg GLA in softgel once a day (to avoid excess PUFA). mind the source (fragile).

NB2: Evening primrose oil is more traditionally associated with hormonal support for women, particularly for managing symptoms of premenstrual syndrome (PMS) and menopause.
Hormonal action: Its fatty acid content, which can be converted to hormone-like prostaglandins, may help regulate inflammation and other bodily functions. It should be avoided by pregnant women but ok when trying to conceive. For a stronger impact on skin and general inflammation, borage oil may be a better choice.

NB3: Apart from GLA borage, which nutrients often lack in a US diet for this type of problem?

Zinc if you don’t eat red meat 100 g (3,5 oz.) 2x per week. Zinc (10-15 mg) is essential for skin health and immune function. 2 takes if suffering from leaky gut. Need to balance with copper (0.5 mg). Do not take at the same time Zn, Cu and milk (if > Ca 40 mg). Same transporter. I cut my ribeye steak of beef weighing 330 to 400 g divided into 3 portions. Or venison or lamb, quail, duck. To vary. Moderate pork (and only if quality cuts; limit sausage). Shellfish such as crab and lobster are also very high in zinc. Selenium: Important for protecting skin cells. 100 mcg 2x/wk. too much of a good thing is bad.

“Noticed vitamin a drastically helps these issues. And my complexion looks healthy again”.
=> 2 x 5000 IU in 2 takes are better than 10 000 in one take.

“Vitamin d makes these skin issues worse even small doses like 2,000 IU doses. It also seems to offset the benefits I would get from the 10,000 IU vitamin a pill I take.”
=> There is an inverse U effect (dose) and an interaction between A and D. I take retinyl palmitate (Vit A) (or liver once a week) 5 000 IU twice a week.

“I had thought vitamin a was a problem for me because milk makes my lips worse and carrots and sweet potatoes make issues worse too.”
=> Not everybody is able to convert b-carotene (pro-vitamin-A) to vitamin A (retinol). And the conversion is random; 10 to 15% when realized.
Moreover if you bring more oxalates (from carrot, skinned potatoes, sweet potatoes, spinach, beet, nuts and seeds like almonds, or peanuts.
Excess oxalates (100 mg a day) couteracts sulfate transport (via Sat1 transporter).
A big reason that oxalates are so toxic is that each oxalate molecule that gets into our body will cause us to lose a molecule of sulfate. The reason we lose sulfate is that oxalate and sulfate use the same transporter to get into our bodies. Because of the action of the Sat1 transporter when oxalate levels go up, sulfate levels go down.

Useful link (in French, translator needed)
Oxalates interfere with sulfation processes.
Problems related to salicylates, histamine, or sulfur can be caused by excessive consumption of oxalate-rich foods. The body (liver, etc.) and bacteria are then unable to perform their functions properly; the bacteria can no longer carry out their intended metabolic processes because they (organs, systems, bacteria) revert to a toxic state due to these excess oxalates.
A toxic oxalate load not only prevents sulfation from functioning adequately but also impacts glucuronidation and methylation. See Ela Marmotte for more information or my forum:
Impact négatif de l’oxalate sur le métabolisme : Chaos biochimique ! (Negative impact of oxalate on metabolism: Biochemical chaos!)
https://mirzoune-ciboulette.forumactif.org/t1959-impact-negatif-de-loxalate-sur-le-metabolisme-chaos -biochimique#28275

Comment éliminer l’oxalate? Causes et identification (How to eliminate oxalate? Causes and identification)
https://mirzoune-ciboulette.forumactif.org/t2061-comment-eliminer-loxalate#29846

Reduced levels of B6 induced
If losing sulfate wasn’t bad enough, high oxalates also cause our body to lose Vitamin B6. I don’t need to remind you how important B-vitamins are for our health – how they activate our genetic pathways, produce energy, enhance detoxification and allow our cells to survive. Vitamin B6, aka pyridoxine, is a particularly important B vitamin. It has many roles in the body, esp. in the liver where it helps to transform amino acids to promote growth, repair and detoxification. (…)
https://bioindividualnutrition.com/oxalates-chronic-disease-comprehensive-guide-for-nutritionists/#:~:text=There is a two-way,the (unoccupied) sulfate transporter.

“But now I’m realizing I must have trouble with beta carotene and I’m actually reacting to the vitamin d added to milk not the vitamin a”.
=> Several problems.
B-caroten is hard to digest.
Need optimizing Vit D3 and Mg (2000 IU D3 and 370 – 420 mg Mg). More Mg when in crisis. After the crisis, no anticipation. 300 mg bisglycinate mg per take, 3x/day. Only in crisis, at this level.
Without enough Vit K2 (no soy added because it’s a member of the twelve-bastard group for oxalate), you can’t manage well. There is an interaction between the liposoluble vitamins A D3 and K2.
NB: If you drink more than a glass of milk (150 – 200 ml) your capacity to assimilate lactose could be insufficient. Do not heat milk (60-65 ° C max or some proteins will be altered).

“Now the thing that confuses me is I got a blood test a year ago when I was experiencing these issues and my vitamin d came back on the lower end of the healthy reference range…
So I’m not sure what to do because I would maybe up my vitamin a dose but don’t want to get a vitamin d deficiency.”
=> Interaction and moderation to assimilate when there is no lack or interference.

Useful info
Interaction between fat-soluble vitamins A D K
https://mirzoune-ciboulette.forumactif.org/t127-interaction-entre-les-vitamines-liposolubles#889
See second post for the original article in English
Key ideas
Nutritionists talk about vitamin K as if there were only one type!
We know the role of vitamin K1 (phytomenadione) for its role in coagulation. It is mainly found in green vegetables.
Vitamin K2 (menaquinone) is less well known and has no RDA recommended by health authorities!
We can convert K1 into K2 but it is random and notoriously insufficient.
K2 plays a key role in the activation of hormones that regulate calcium metabolism: osteocalcin, which is involved in the mineralization of bone matrix, and matrix Gla protein (MGP), which protects soft tissues against calcification.
The role of vitamin K2 is not limited to these functions alone. Here, it is much more than a co-factor because vitamin K2 is the substance that allows dependent proteins A and D to be activated/come to life. While vitamins A and D act as signaling molecules, telling cells to produce certain proteins, vitamin K2 activates these proteins, giving them the physical ability to bind calcium