8 ms·
tldr personalized techniques: - Optimize diet: minimize simple CHO, minimize inflammation. - Patients given choice of several low glycemic, low inflammator
by o_____________o 5y ago
tldr personalized techniques:
- Optimize diet: minimize simple CHO, minimize inflammation. - Patients given choice of several low glycemic, low inflammatory, low grain diets.
- Enhance autophagy, ketogenesis - Fast 12 hr each night, including 3 hr prior to bedtime.
- Reduce stress - Personalized—yoga or meditation or music, etc.
- Optimize sleep - 8 hr sleep per night; melatonin 0.5mg po qhs; Trp 500mg po 3x/wk if awakening. Exclude sleep apnea.
- Exercise - 30-60′ per day, 4-6 days/wk
- Brain stimulation - Posit or related
- Homocysteine <7 - Me-B12, MTHF, P5P; TMG if necessary
- Serum B12 >500 - Me-B12
- CRP <1.0; A/G >1.5 - Anti-inflammatory diet; curcumin; DHA/EPA; optimize hygiene
- Fasting insulin <7; HgbA1c <5.5 - Diet as above
- Hormone balance - Optimize fT3, fT4, E2, T, progesterone, pregnenolone, cortisol
- GI health - Repair if needed; prebiotics and probiotics
- Reduction of A-beta - Curcumin, Ashwagandha
- Cognitive enhancement - Bacopa monniera, MgT
- 25OH-D3 = 50-100ng/ml - Vitamins D3, K2
- Increase NGF - H. erinaceus or ALCAR
- Provide synaptic structural components - Citicoline, DHA
- Optimize antioxidants - Mixed tocopherols and tocotrienols, Se, blueberries, NAC, ascorbate, α-lipoic acid
- Optimize Zn:fCu ratio - Depends on values obtained
- Ensure nocturnal oxygenation - Exclude or treat sleep apnea
- Optimize mitochondrial function - CoQ or ubiquinol, α-lipoic acid, PQQ, NAC, ALCAR, Se, Zn, resveratrol, ascorbate, thiamine
- Increase focus - Pantothenic acid
- Increase SirT1 function - Resveratrol
- Exclude heavy metal toxicity - Evaluate Hg, Pb, Cd; chelate if indicated
- MCT effects - Coconut oil or Axona
- giantg2 5y agoShould also add cobalt to the list of metals to look at if one has a joint replacement using it. What is MgT?
- jwond 5y agoMagnesium L-Threonate, also known as “Magtein”
- giantg2 5y agoI think it needs a different notation. Could be easily confused with Mg Taurate.
- reducesuffering 5y agoMagnesium Threonate. Seems like it’s specifically meant for cognitive enhancement rather than magnesium deficiency like other forms.
- giantg2 5y agoThe magnesium l-threonate is better able to pass the blood brain barrier as opposed to other magnesium sources. There are some interesting studies on PubMed around it being helpful for Parkinsons, alcohol related issues, and even short term memory in chronic pain sufferers (some are non-human studies).
- AussieWog93 5y agoMan, that sounds exactly like something you'd see one of the guests on the Tim Ferriss podcast talking about. What ever happened to ballroom dancing and bridge?
- asdfman123 5y agoSpeaking of which, I think if you want to be smart, don't do brain games. Do what the smartest people do: play an instrument and read challenging books. I'm learning piano and it's a never ending brain game. You sit there for an hour trying to coax new neurons in various areas to grow.
- moffkalast 5y agoCan we get one supplement pill that merges all of those that need to be consumed? Kthx.
- m0llusk 5y agoThis is probably sarcastic, but it has long been said that if exercise could be made into a pill it would be one of the best medicines ever and it is true that exercise is known to help with a majority of these issues though not necessarily all. So take an exercise and wash it down with some water and you may get some of these positive effects.
- suyash 5y agosomeone always wants a shortcut :P
- rootusrootus 5y agoTo a rough approximation, I'd wager that someone == everyone.
- asdfman123 5y agoEating real food is better than supplements. That can help a ton.
- aniola 5y agoEat a can of beans and an entire bunch of bitter greens every day. That covers most of your vitamins and minerals. Some exceptions apply: Sprinkle flax seeds on top for omega 3s, use iodized salt for iodine (seaweed is high in iodine but also high in bad heavy metals), get fresh air and sunshine for vitamin D, pick out your favorite source of vitamin b12. I believe you'll still need potassium. For exercise: A good place to start is to walk and bike for transportation. Read this book if you're wanting to be convinced that exercise is a magic pill: Spark: The Revolutionary New Science of Exercise and the Brain
- aniola 5y ago
- alexpetralia 5y agoSurprised not to see anything about sociality here. I imagine this is a large determinant of health and life span.
- amatecha 5y agoCan you expand/replace some of the numerous acronyms/initialisms in here? Like "CHO", just write "carbohydrates". This list could be helpful but it's written too opaquely to be easily digestible by someone who isn't already well-versed in health/diet terminology.
- suyash 5y agothanks for sharing this, lot of good food, exercise, no late night eating, fasting ...all the things that several people have been telling us recently! Nice to see Ayurvedic herbs too