2 replies to this topic

[PerfectBrain]

A little history about me.  I've always performed well academically.  I've credited a significant portion of this to an excellent memory.  I rarely took notes in class, but as long as I heard the topic being discussed in class I could normally integrate/recall that information when it came time to take tests. This was the case for as long as I could remember all the way through graduate school.  I'm not a fitness nut, but I've been in average or better shape for most of my life. I started training in martial arts when I was 15 and continued on/off through around 27 or so, with some of that time spent teaching.  However, at 205 pounds I'm currently carrying about 30 pounds too much.

 

About 7 years ago, I starting to find that I was tired all the time.  I'd opened a restaurant, wasn't sleeping that great, was working long hours, had lots of stress, and found that I was generally exhausted most of the time.  I chalked it up to "getting older".  Despite a career change a couple of years ago, I was still tired all the time, even when I woke up. My libido was very low, my muscles tired very quickly (so that giving a 10-15 minute foot rub was sort of painful on my hands), and my general outlook was not very upbeat.

 

I got tested for Low-T and the test confirmed I was, in fact, low.  As my wife and I were looking to have another child, I postponed starting treatment until after we conceived.  I began treatment for the low-T about a year ago.  At my last physical in October, my PCP said he thought I probably had sleep apnea as well.  (Took the tests, and that diagnosis was confirmed as well.  I should be getting my CPAP in about a week.)  My fasting blood sugar was also just a hair above the normal range.

 

The ongoing symptoms that I've been dealing with for years are: Foggy brain, poor recall, Muscle weakness, chronic fatigue, depression (or flat affect).  Low-T, Sleep apnea, and high blood sugar can each contribute to some/all of these. My hunch is that the sleep apnea was the first problem, and that it contributed to the Low-T/Sleep Apnea problems with are only making things worse. I am (strangely) looking forward to getting my CPAP as the promise of "restful sleep" is sweet music to my ears after not having it.  I've read that it can take about a year of CPAP treatment before the brain "recovers" from the damage that has been done to white matter.  That spurred my research into things that may help restore cognitive function/potential more quickly...which of course, brought me here.  I've acquired some NSI-189, and a bunch of powdered supplements from Powder City.  Once I get my CPAP, my "recovery plan" is as follows:

 

1. Drink lots of water (I'm not very diligent about this and know that it can be a big contributing factor to fatigue).

2. Get lots of restful sleep.  I've got two sons ages 9 months and 2.5 years...so sleep apnea aside I haven't really had many nights in almost 3 years where I haven't been up with a baby.

3. Exercise.  My 23andme.com data suggests high intensity cardio training is the best workout for me.

4. Diet.  I'm going to start a low-fat calorie restricted diet (1600 calories per day) spread out over two meals. 23andme.com data suggest low-fat works better for weight loss than low-carb for me.

5. Some sort of neuro-stack.

 

For the stack, I've got the following compounds already:

    NSI-189
    COQ10
    NAC
    Lion's Mane
    Sulbutiamine
    Uridine
    Alpha GPC
    CDP Choline
    Noopept
    Royal Jelly

    Creatine Monohydrate (for capsule filler)

    Omega-3 Capsules

 

I'll also be trying to work in some of the suggestions from a TEDTalk that I saw that discussed behaviors that support neurogenesis found here.  Looking for advice on things to add/remove from this stack or my routine. My goal for the stack is to increase neurogenesis and maximize the "survival" of any new neurons created.  I'm hoping that with weight loss, my apnea will be drastically reduced/eliminated and I'll be able to lose the CPAP. After that, I'd see what happens with my T-levels if I go off the TRT.  Trying to get back to a medication free and highly functioning state of being.

 

Cheers and thanks!

 

For context...

 

T-Results             Test Date/Time                 Normal Range   Free Testosterone
273 ng/dL            6/11/2013 @ 2:29 pm     350 – 1000           --
381 ng/dL            9/2/2014 @ 8:36 am        348 – 1197           11.3
961 ng/dL            10/17/2014 @ 8:38 am   348 – 1197           34.0
1136 ng/dL          3/6/2015 @ 8:15 am        348 – 1197           >50.0
783 ng/dL            8/28/2015 @ 8:26 am      348 – 1197           25.1

 

Complete bloodwork from Physical on 10/2/2015 was normal except for Hemoglobin A1c @ 5.9% (normal range 4.0 – 5.6%).  Doctor said he’d characterize that as pre-pre-diabetic.

 

Current treatments:

125 mg Testosterone Cypionate Once Weekly
250 IU HCG 3x/week
¼ mg anastrazole 2x/week
Allergy injections every three weeks
Prescribed a CPAP, which I will receive/begin using this week

 

 

 

 

Edited by PerfectBrain, 30 November 2015 - 07:01 PM.

[aconita]

I think that in order to prescribe an optimal diet and exercise regimen something more than a DNA analysis is needed.

 

It is my opinion that is very much likely that the recommendations you got are far from optimal and actually counterproductive.

 

It seems you are overweight, untrained and probably with a pretty messed up metabolism, plus some possible other unbalance to check out.

 

High intensity cardio is a very bad idea health wise for everybody, live alone for somebody in your condition, it would be a long story to dig into all the aspects of why it is so but lets say it lowers testosterone, kills joints (those of an overweight person especially) unless we are speaking of cycling only, it is a very poor choice for improving body composition and brings very little benefits.

 

Weight lifting is a much better choice because you being overweight doesn't matter, it raises testosterone and HGH, it is very efficient for body recomposition (guess why it is called bodybuilding) and in the process you are less likely to suffer an heart attack.

 

When the overweight issue will be not anymore a major one some high intensity INTERVAL TRAINING like Tabata protocols may be added a couple of days a week, but I suppose you'll have to wait for a while before implementing that, focus first on bodybuilding with the big 5 compound movements (no bicep curls please ) .

 

Your metabolism probably need a good resetting and in order to achieve that I'll suggest to move towards a low carbs diet, few meals a day and one 16 hours a day fasting.

 

I say "move towards", not "jump on it"!

 

Start slowly progressing in that direction, diminishing carbs, placing them as much as possible immediately after training and SUBSTITUTING them with protein/fat foods (meat, fish, poultry, eggs, etc...),

 

As your carbs intake diminish your calories intake has to RISE.

 

Slowly start to stretch the fasting time you spend in the day, for example assuming you do now sleep 7 hours those 7 hours are spent in a fasting state (you don't wake up in the middle of the night for a fridge run, do you?), progressively have your last meal a bit before going to bed and maybe delay breakfasts to one hour or so after leaving the bed.

 

Hopefully you will progressively end up spending an healthier amount of time sleeping (something like 8-9 or even 10 hours) and that will add to the time spent fasting too.

 

Don't munch on anything between meals!

 

I say DON'T, no excuses!!!

 

Progressively reduce meals to only 2 a day without altering total calories intake.

 

Why?

 

Because you very likely have developed insulin insensitivity, every food trigger insulin release but carbs much more so, many insulin peaks during the day (even if small) are much worst that one or two big ones, a long fasting state and less frequent insulin peaks will slowly normalize you insulin sensitivity.to an healthier state.

 

It should take about 1 year to reach the above goals, progression is key, give you body the time to adapt (that's the reason you are doing it), you shouldn't feel hungry, you shouldn't feel with no energy, you shouldn't feel uncomfortable in any way, slow but steady progression!

 

You don't have to stay on a low carbs diet for the rest of your life but now it is very likely what would work best for you in order to restore some order in your metabolism.

 

Check you basal temperature (take your temperature first thing in the morning BEFORE GETTING OUT OF BED), if it is below 36,5 you may suffer hypothyroidism (afraid of cold, hands and feet always cold, cysts, hair thinning, all the symptoms you already wrote of plus some more...).

 

If test is positive consider a medical test for Hashimoto, if that is ruled out, supplementing with Iodoral or SSKI may be a smart choice. 

 

Of all the supplements you did mention I would focus on omega3 fish oil for now.

 

The most important thing of all: buy yourself a fat caliper (a cheap plastic one like Accumeasure will be just perfect)!!!

 

Aim for 0,5-1mm a week decrease, NOT MORE! .

 

 

   

[Multivitz]

Parasites have gotten to you and moded your DNA, protien function has reduced, photonic levels have subsided. Boo hoo.
Silica, and everything in moderation, look at your nails, skin, eyes for signs of a mineral deficiencey. Taking Silica, Magnesium and D3 supplements will work, but only if the other dietry needs are met!
Exercise with moderate protien intake.