Posts made by JulofEnoch

@Martiño

Fan- if I can't get access to weights or go to jiujitsu I do tyson push ups, divebomb pushups, back bend progressions, sissy squats, and slow supported pistol squats.

Made fish head curry with a cod head, very tasty. I buy free-range pork offal for very cheap- beef organ meat is expensive in my area. I boil the ears until slightly cooked in a broth with snouts, feet, cow feet, and skin, then I bake in the oven until crispy/dry at 350F. Pig heart was marinaded with some spare limes, garlic, and onion, then cooked in a pan; this day was leftovers.

@brad I am aware of the Products section- it seems to mostly be a "what do y'all recommend?" situation. I was thinking something more specific in regards to presenting products, tech specs, etc. for sellers to post. It's one thing to say "buy xyz", it's another to have a detailed writeup from a seller about their product and the evidence for it.

Does that make sense?

I understand that we don't want to become too commercialized or become a captive market for people.

Appreciate you doing the work to get this forum up and running!

This is a crosspost with Literature Review, I figured that there's good dietary guidelines and objectives in this little writeup.

Thanks to @haidut for collecting a good amount of odd-chain fatty acid research. Odd-chain saturated fatty acids are an easy pro-metabolism nutrient to get into the diet.

Odd-chain fatty acids are present in milk and there's evidence that pentadecanoic(C15:0) and heptadecanoic(C17:0) acids are present in many foods' fat in proportions equivalent to dairy. These foods include fish, seaweed, and even vegetables- though obviously the vegetables are not a great source due to low fat content- the amount of BCFA can be altered(increased) by fermentation, though levels remain low.

Here are two links to foods sorted by their content of C15:0 and C17:0

C15:0
C17:0

One quart of whole milk is 976 grams at 3.25% fat(in the US)- this means ~32 grams of fat. This would come out to ~390 mg of C15:0 and ~195mg of C17:0. This meets the upper-range and then some for recommended C15:0 intake. C17:0 is established as a PPARδ agonist and PPARδ agonism via aspirin was connected to the amelioration of NAFLD- more generally, PPARδ is connected to general metabolic wellbeing. C15:0 is an established PPARδ and PPARα agonist, as well.

In addition to the odd-chain fatty acids, I would draw attention of peaters to the branched-chain fatty acids and long-chain fatty acids. These fatty acids are getting some attention and there's a growing body of research to suggest positive effects. @haidut has collected a study here. I would also add his forum post for DeFibron- which uses methyl saturated fatty acids(present in actionable quantities in dairy and ruminant meat)

BCFAs are anti-endotoxin and are incorporated preferentially by bacteria like Staph into their endotoxins which reduces TLR2 activation by reduced immunostimulation and allowance of endotoxin "inactivation" by common lipases.

Staph incorporate unsaturated fatty acids(UFA) over BCFA if they cannot produce BCFA themselves due to resource scarcity or demand for lipid synthesis is high. This flexibility in the Staph fats gives rise to the possibility for increased numbers of antimicrobial-resistant Staph- facilitated by diets rich in unsaturated fatty acids, specifically linoleic acid and arachidonic acid.

Per capita intake estimates say that Americans consume ~400-500mg BCFAs daily, however, dairy product and milk consumption are not normally-distributed, so a per-capita intake is not an exact depiction of what the average or median American is really eating.

Personally, I wouldn't be surprised if BCFA intake by most Americans was half of this amount, especially amongst vegetarians and vegans and Gen Z(the latter are the lowest milk and dairy consuming generation in US history). Additionally, there is pervasive stigma in the Gen Z community with 49% describing shame at ordering dairy in front of peers.

For reference:
"Our data indicate that BCFA intake can exceed the estimated per capita consumption of 492 mg/d by at least two-fold with common intakes of popular foods. For example, daily consumption of 150 g (5.3 oz) of cooked ground beef (18% fat, with 1.8%wt BCFA on average), two cups (473 ml) of whole milk (3.25%fat, 2%wt BCFA), and 57 g (2 oz) of cow’s milk-based cheese (25% fat, 1.8%wt BCFA on average) contains about 1050 mg BCFA. If the cows’ milk cheese was replaced with sheep cheese (31% fat and 2.7%wt BCFA), then the meal BCFA would exceed 1700 mg BCFA, or three fold the average intake."

150g of cooked ground beef at ~85% lean, 2 cups of whole milk, and 2oz cheddar cheese is 65g of protein and 56g of fat(1.3g omega-6) on cronometer, btw.

To summarize, there are many reasons why dairy products are tied to health and well-being- part of this is the numerous and healthful saturated fatty acids. A quart a day keeps the doctor away! Be sure to eat your seafood and your ruminant meat too!

@haidut you should transfer all of your idealabs product posts here to the forum. @brad could we make a section in products for information pertaining to idealabs and other peaty product producers? A place for sellers to list their wares. I'm certain others on the forum would appreciate it.

Thanks to @haidut for collecting a good amount of odd-chain fatty acid research. Odd-chain saturated fatty acids are an easy pro-metabolism nutrient to get into the diet.

Odd-chain fatty acids are present in milk and there's evidence that pentadecanoic(C15:0) and heptadecanoic(C17:0) acids are present in many foods' fat in proportions equivalent to dairy. These foods include fish, seaweed, and even vegetables- though obviously the vegetables are not a great source due to low fat content- the amount of BCFA can be altered(increased) by fermentation, though levels remain low.

Here are two links to foods sorted by their content of C15:0 and C17:0

C15:0
C17:0

One quart of whole milk is 976 grams at 3.25% fat(in the US)- this means ~32 grams of fat. This would come out to ~390 mg of C15:0 and ~195mg of C17:0. This meets the upper-range and then some for recommended C15:0 intake. C17:0 is established as a PPARδ agonist and PPARδ agonism via aspirin was connected to the amelioration of NAFLD- more generally, PPARδ is connected to general metabolic wellbeing. C15:0 is an established PPARδ and PPARα agonist, as well.

In addition to the odd-chain fatty acids, I would draw attention of peaters to the branched-chain fatty acids and long-chain fatty acids. These fatty acids are getting some attention and there's a growing body of research to suggest positive effects. @haidut has collected a study here. I would also add his forum post for DeFibron- which uses methyl saturated fatty acids(present in actionable quantities in dairy and ruminant meat)

BCFAs are anti-endotoxin and are incorporated preferentially by bacteria like Staph into their endotoxins which reduces TLR2 activation by reduced immunostimulation and allowance of endotoxin "inactivation" by common lipases.

Staph incorporate unsaturated fatty acids(UFA) over BCFA if they cannot produce BCFA themselves due to resource scarcity or demand for lipid synthesis is high. This flexibility in the Staph fats gives rise to the possibility for increased numbers of antimicrobial-resistant Staph- facilitated by diets rich in unsaturated fatty acids, specifically linoleic acid and arachidonic acid.

Per capita intake estimates say that Americans consume ~400-500mg BCFAs daily, however, dairy product and milk consumption are not normally-distributed, so a per-capita intake is not an exact depiction of what the average or median American is really eating.

Personally, I wouldn't be surprised if BCFA intake by most Americans was half of this amount, especially amongst vegetarians and vegans and Gen Z(the latter are the lowest milk and dairy consuming generation in US history). Additionally, there is pervasive stigma in the Gen Z community with 49% describing shame at ordering dairy in front of peers.

For reference:
"Our data indicate that BCFA intake can exceed the estimated per capita consumption of 492 mg/d by at least two-fold with common intakes of popular foods. For example, daily consumption of 150 g (5.3 oz) of cooked ground beef (18% fat, with 1.8%wt BCFA on average), two cups (473 ml) of whole milk (3.25%fat, 2%wt BCFA), and 57 g (2 oz) of cow’s milk-based cheese (25% fat, 1.8%wt BCFA on average) contains about 1050 mg BCFA. If the cows’ milk cheese was replaced with sheep cheese (31% fat and 2.7%wt BCFA), then the meal BCFA would exceed 1700 mg BCFA, or three fold the average intake."

150g of cooked ground beef at ~85% lean, 2 cups of whole milk, and 2oz cheddar cheese is 65g of protein and 56g of fat(1.3g omega-6) on cronometer, btw.

To summarize, there are many reasons why dairy products are tied to health and well-being- part of this is the numerous and healthful saturated fatty acids. A quart a day keeps the doctor away! Be sure to eat your seafood and your ruminant meat too!

@haidut you should transfer all of your idealabs product posts here to the forum. @brad could we make a section in products for information pertaining to idealabs and other peaty product producers? A place for sellers to list their wares. I'm certain others on the forum would appreciate it.

@nikola

To be honest, I'm not too familiar with any research or discussions about mixing high-rep and low-rep days. I guess my question would be: what is the desired outcome of such a split?

If it's hypertrophy, I don't see any reason why you wouldn't be consistent in moderate-to-high reps through the week.

If strength training, I don't see why you wouldn't be consistent in low-to-moderate reps through the week.

The best reasons I could think for splitting:
a) you have time constraints and one of your workouts is pragmatically shorter than the other
b) you're using the high-rep day as a moment to boost your average exertion over the week(adding general low-level physical load)
c) most important: that type of split gives you consistency and its easy for you to do continually.

The best routine is the one that you can continue doing- results vary from changes in that routine, but you'll never achieve good or great results with inconsistency.

I'm not sure how familiar you are with weightlifting, but don't get too caught up in what other people say their routines are and their results; you have no idea what that random YouTube commentor is doing in their life.

Pick a routine and see it through to the end.

@cupofcoffee

I would reckon this is also partially due to the effect of aspirin on things like IL-6 and reduction of IBA1 aka AIF1. Plasticity is the natural state of the brain, barring metabolic dysregulation. Worth noting that AIF-1 is normally only present in inflammatory situations and controls blood vessel formation; therefore, reduced expression would indicate reduced inflammation and indicate reduced risk of atherosclerosis, vessel thickening, stroke, etc.

A Mild Dose of Aspirin Promotes Hippocampal Neurogenesis and Working Memory in Experimental Ageing Mice

Backbridges- I recommend them to everyone for mobility and strengthening. They are easy to progress.

@nikola

I did a modified Sandow's after I saw GEBookworm's video. The first section is good for developing mind-muscle control, getting a pump if you'd like, working muscles for the first time, or taking it easy from an injury(as I was with wrist issues). There's a reason why it's followed up by progressive weight training- the low-CNS stimulus high-rep familiarizes various movement patterns and builds the foundation for the "growth" portion which comes from the progressive lifting.

I wasn't meticulous with my measurements, mostly just trying to move, but I did find it easier than many other workout programs because almost no one ever uses weights below 10lbs, so there's always some available.

Thanks for the recommend!

I would suggest Kani Kosen(2009). It is a film adaptation of a short novel “The Crab Cannery Ship”- a novel by Takiji Kobayashi, a communist who was imprisoned and executed by the Imperial Japanese. It’s a Peaty “the environment is an extension of the organism” movie. Follow the proletarian awakening of the sick and muddled workers of a crab cannery ship under the direction of a cruel manager who is a mouthpiece of imperialist propaganda whilst commanding the crew to further and further kill the biological future of the waters around Japan.

@brad howdy