Nutrition

Ascidiacea - plasmalogens reverse aging

Fasting

Misc Notes

RDA has been replaced with DRI (Dietary Reference Intakes). First source for information is usda.gov

• 9 calories per gram of fat
• 4 calories per gram of carb
• 4 calories per gram of protein

Cod Liver Oil

Iron overload is (seemingly) connected to conditions such as ALS, MS and Parkinson's Disease. Cod liver oil seems to send ferritin levels (the protein that stores iron) through the roof, so in some people (those who are not iron deficient) it is downright dangerous. It's become fashionable to have vitamin/mineral levels checked and then to force-feed the body with those particular vitamins/minerals. In someone who has access to a wide range of food the reason there may be a low level of a particular vitamin/mineral is that the body isn't storing what it doesn't need. The possible dangers of cod liver oil? This is a comment from two people who landed up in hospital because of it: "I experienced iron overload (excessively high ferritin levels) after taking Cod Liver Oil (Vitacost brand) for several months. I have an acquaintance who experienced the exact same problem (different brand), with skyrocketing ferritin levels after taking Cod Liver Oil. After discontinuing use, both of us returned to normal iron/ferritin levels within 1 month. High iron levels can lead to deadly bacterial infections. We both were hospitalized with bacterial infections (separate occasions) during our time on Cod Liver Oil. Looking back now it all makes sense.

A case study needs to be presented regarding the danger of Cod Liver Oil on iron overload. Do NOT rely on iron serum levels to determine your total iron status. Mine were normal several times, even when my ferritin was abnormal. Doctors will only check iron serum, unless you specifically request ferritin. You MUST test ferritin levels if you are taking Cod Liver Oil. I suspect it is related to the high levels of pre-formed vitamin A found in Cod Liver Oil.

Please add to this post if you have experienced something similar as I want to find more possible cases so we can raise awareness as to the potential iron overload dangers of Cod Liver Oil." - E Hane

Cinnamon

• Cassia is common type - too much will damage liver
• Ceylon is the type that actually has benefits

Keto Notes

• No more than 20g carbs per day

Ketosis & Fat Adaptation

Fat Adaptation Checklist

Entering Ketosis Faster

• Reduce stress (stress produces cortisol, spiking blood glucose, increasing insulin)
• First week stay under 10 carbohydrates per day
• Low intensity long duration cardio (wait until after first two days of low carb)
• Intermittent fasting (eating spikes insulin, not eating keeps it low)

Vitamins & Minerals

B Vitamins

• Organ meat
• Beef
• Chicken
• Eggs
• Nutritional yeast

Omega 3

• Fish
• Walnuts
• Salmon
• Avocado
• Chia
• Flax
• Olive oil
• Tuna
• Anchovies

Magnesium

• Pumpkin seeds
• Almonds
• Pistachios
• Broccoli
• Bananas
• Avocado
• Spinach
• Dark chocolate

Gut Biome

• High fiber foods
• Probiotics: live yogurt, kimchi, kombucha, kefir, sauerkraut

Calcium

Could copy [1] and [2]

• Calcium and magnesium affect sleep

Cholesterol

Dietary cholesterol does not affect blood/serum cholesterol

Chromium

Could copy [3]

Folate

Could copy [4] and [5]

Iodine

Could copy [6] and [7]

Iron

Could copy [8]

Magnesium

could copy [9] and [10]

• Calcium and magnesium affect sleep

Potassium

• Prevents cramping
• Potassium - sodium ratio

Selenium

could copy [11] and [12]

Vitamin A

Could copy content from [13] and [14]

Do not take supplements - damage liver

Vitamin B5 (Pantothenic Acid)

• Helps alleviate fatigue

Vitamin B6

Could copy [15] and [16]

Vitamin B12

Could copy [17] and [18]

Vitamin C

Could copy [19] and [20]

Vitamin D

Could copy [21] and [22]

In order to improve the positive effects and reduce potential risks of increasing Vitamin D levels it is important to also supplement with Vitamin K2.

Vitamin D increases calcium absorption. But without enough vitamin K2 (MK-7) excess calcium will be deposited into vascular tissues instead of into the bones, increasing the risk of arterial calcification and hypertension.

See for instance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/ for more info on why it is important to add K2 when supplementing with Vitamin D.

Vitamin D3 should be taken with fatty foods (fat soluble)

Magnesium citrate should be taken because Vitamin D lowers magnesium

Vitamin E

Could copy [23] and [24]

Zinc

could copy [25] and [26]

Taking Multivitamins & Supplements

See:

• [27]
• [28]
• [29]

Arthritis

Vitamin D and magnesium are often used for arthritis, but they won’t work without enough boron.

There aren't many studies on boron, but there is some promising data involving boron and arthritis. Boron seems to be the key trace mineral that allows calcium and magnesium to work.

If you’re deficient in boron, you’ll have excess calcium and magnesium in the urine and tend to get more calcification in the soft tissues. You might also have weaker bones.

Here are some of the health benefits of boron: • Helps keep minerals inside the bone • Allows vitamin D to be activated • Helps prevent tooth decay

Boron helps prevent joint inflammation by reducing C-reactive protein. A boron deficiency can also cause receding gums, kidney stones, calcium in the arteries, and calcium in the joints.

The parathyroid gland stores the most boron in the body and produces a hormone that helps control calcium. If you don’t have enough calcium, the parathyroid hormone will increase to extract the calcium from your bones. You need boron to allow this process to work.

If you’re low in boron, you might also be low in testosterone or estrogen. Research suggests that boron can even potentially help reduce the risk of prostate cancer.

️To use boron to help relieve arthritis symptoms, try starting with 3 mg of boron three times per day and see if the problem resolves within 1 to 3 months.