I'll kick off this thread with a baseline overview and current challenges.
Much of what I've been doing has been informed by the Primer, the Wiki, and other resources linked below.
Additional insight, suggestions, and encouragement would be most appreciated!
- 52 year old male of European descent
- ApoE ε3/ε4 carrier (per 23andMe)
- Physically fit throughout childhood, team sports, etc.
- Graduated high school 5'9" ~135 lbs and very fit.
- Gained weight in college and maintained ~175 lbs during decades of sedentary office work.
- Drank soda like a fish. Diet otherwise reasonably healthy, at least relative to the S.A.D.
- Diagnosed in 2013 as GERD and prescribed a proton pump inhibitor.
- Researched GERD and used elimination diet to identify gluten as a heartburn trigger and raw carrots as a compaction trigger.
- First attack in 2000, averaged one major episode per year.
- Diagnosed in 2015 and prescribed a xanthine oxidase inhibitor (to reduce uric acid synthesis).
- Liver objected in 2016, ultrasound indicated risk of NAFLD, prescribed a uricosuric (to increase uric acid excretion).
- Researched gout, learned about fructose-induced uric acid formation, and drastically reduced consumption of all carbohydrates (keto-ish).
- Rapidly shed ~30 lbs and reduced meds to maintenance dosage.
- Diagnosed in 2023, MRI indicated 5-6 mm calculus in the proximal right ureter just past the ureteropelvic junction, nephrologist recommended ureteroscopy and laser lithotrypsy.
- Researched alternatives to surgery, drastically reduced oxalates, increased hydration (to avoid supersaturation in the kidneys), increased calcium (to encourage oxalate binding in the intestines), increased citrates (to discourage oxalate binding in the kidneys).
- Passed 6mm stone within 3 weeks, 20% Calcium Oxalate Dihydrate (Weddellite) and 80% Calcium Oxalate Monohydrate (Whewellite).
- Rapidly shed ~15 lbs (keto-isher).
- Grandfather diagnosed with dementia in his 70s, probably Alzheimer's Disease.
- Father recently diagnosed with dementia in his 70s, possibly Alzheimer's Disease.
- Height: 5'10"
- Weight: <135 lbs
- BMI: ~19
- WHtR: ~.4
- BP <110/<70 @ <60 bpm
- Ketones: optimal for nutritional ketosis (1+)
- optimal Triglycerides (57 MG/DL)
- optimal Glucose (62 MG/DL)
- high TOT (256 MG/DL)
- optimal HDL (84 MG/DL)
- high LDL (170 MG/DL)
- moderate ApoB (106 MG/DL)
- optimal LP(a) (<10 NMOL/L)
- optimal TDL / HDL ratio (3.0)
- good LDL / HDL ratio (2.0)
- optimal TG / HDL ratio (.7)
- low carb (cerebral glucose hypometabolism & insulin resistance)
- low purine (gout)
- low saturated fat (MUFA and PUFA for keto)
- low lectins (microbiome)
- low oxalates (kidney stone)
- low sodium (kidney stone)
- high calcium (kidney stone)
- high citrates (kidney stone)
- high fiber (vegetables… gotta eat something!)
- high hydration (gout, kidney stone)
- eggs (onions, mushrooms, garlic, herbed goat cheese)
- salad (Romaine, Arugula, cucumber, radish, sardines, sprouts, feta, EVOO, ACV)
- chicken and salmon often, shellfish occasionally, beef or pork rarely
- asparagus, broccoli, cauliflower, bell peppers, onions, mushrooms, zucchini
- A2 kefir with seasonal fruit and, in moderation: sunflower seeds, pumpkin seeds, pecans, walnuts
- popcorn with olive oil & Old Bay
- hydration only water w/ lemon and decaffeinated tea & coffee
- fasting between 1900 - 0900 (all consumption within 10 hours daily)
- no seed oils (minimize oxidization of LDL payloads)
- no almonds, no spinach (oxalates)
- no wheat (rare baked goods using gluten free flour, oat flour)
- no refined carbs (e.g.- zoodles for pasta)
- Probenecid (500mg morning) - Uricosuric for gout
- Fish oil (500mg morning, 500mg evening) - EPA & DHA omega-3s
- Pantethine (300mg morning) - B5 antioxidant
- Pantothenic Acid (500mg evening) - B5 CoA to metabolize proteins, carbs, fats
- E Annatto Tocotrienols (125mg evening) - E antioxidant
NO STATINS (doctor prescribed 10mg Atorvastatin, which is lipophilic)
- uncomfortable with mechanism of HMG-CoA reductase inhibitors
- have no effect on myelination anyway (though cyclodextrin may!)
- Feel very fit but underweight
- Cardio excellent but muscle mass lacking
- aerobic - 90%
- anaerobic - 10%
- Hungry most afternoons, even after meals.
- Caloric deficit?
- Nutritionally deficient?