@oliveoil I hit every RDA on 95% of days. It's not that difficult with a diet largely based around milk. A diet composed mostly of milk, eggs, beef, orange juice, and certain nutrient dense leafy vegetables like spinach makes it very easy. Espresso is also an incredibly good source of B3, B7, and magnesium, all of which are somewhat difficult to get enough of (B3 is easy with enough meat but difficult without). Track nutrient intake with cronometer.

I've been wondering this for a few months now lol. If you actually track your biotin intake you're probably deficient unless you eat 3 eggs or liver every day. Cooking egg whites makes it much less effective at binding to biotin, although precisely how much I'm not sure.

One thing to note is that coffee, and presumably espresso even more so (since its nutrients are about 1.274x more concentrated than coffee), has very significant amounts of biotin that aren't included in most food databases: https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf but I'm not sure how to calculate exactly how much biotin is in a given amount of coffee; the paper is quite confusing. If someone could work out the numbers that would be excellent.

"''Biotin content table', based on the combination of published data in Japan and foreign countries. Of these, the biotin contents of some foods such as peanuts, red peppers, liver (cattle, swine, and chicken), kidney (cattle), eggs (yolk), instant coffee, baker's yeast (dried), and royaljelly were over 50 µg/100g per food."

edit: this page claims 88.4 mcg per 100g instant coffee: https://wholefoodcatalog.info/nutrient/vitamin_b7(biotin)/foods/high/

@haidut SIDS is caused by mothers placing the baby on their stomach while sleeping thus causing suffocation, or directly suffocating the baby because they can't handle motherhood

@yerrag All of the spam posts were evidently written by ChatGPT, but I'm pretty sure they were being manually posted by an actual person.

@Mauritio Great, thanks.

@Mauritio What do you think is a good protein restriction goal? How much per day do you think would be optimal?

Dropping in to say this is my favorite thread on the forum right now. Keep up the good work, I check in here frequently.

@mayishima I've had an air purifier for a few months and I personally haven't noticed a single difference in air quality with it, but the air quality here has never been too bad to begin with so it might be different where you are.

@Lovesickhs18 1.6g/kg protein was found as the ideal intake for muscle building and performance in one study, and carbs should be at least 3-4x higher than protein to maintain blood sugar and energy. Fats are the rest. This is the formula I use, and my macros are 17% p / 59% c / 24% f.
I wouldn't recommend protein any lower than 50g/d or fat any lower than 40g/d for various reasons, but if you go any lower on protein (e.g. to avoid methionine, cysteine, tryptophan, etc.) or fats (e.g. to avoid effects of the Randle cycle) then put all of the extra calories into carbs. The body can always use more energy.

@hwisdom You'd be dead at 3% bodyfat