32 replies to this topic

[health_nutty]

First thing:
150 mg of resveratrol with 1 teaspoon of lecithin held for 10min buccally

Breakfast:
1 Now Ecogreen Multi (not really happy with it)
1 100mg ubiquinol (for blood pressure)
3 grams of fish oil (for mood)
10mg of elemental lithium (anxiety and mood)
10mg of DHEA (for mood)
50mg of P5P (trying this for mood)

Sipped throughout the day in 1 liter of water flavored by crystal light
500mg 50% EGCG green tea extract
400mg of Pom40P pomegranate extract
6 g of Taurine (blood pressure)
5 g of L-citrulline (blood pressure)
2 g of beta alanine (anti-glycation and sprinting performance)
250mg of Benfotiamine (anti-glycation)

Lunch:
3 grams of fish oil (for mood)

Dinner:
1 Now Ecogreen Multi
5000iu of D3
LEF super K (100mcg MK-7, 1000mcg MK-4)
3 grams of fish oil (for mood)
200mg of magnesium citrate
50mg of zinc

Bed:
10mg of DHEA (for mood)
1mg melatonin
2 grams of L-citrulline
400mg of Magnesium citrate
25 mg of zinc
10mg of elemental lithium
50mg of P5P

The high dose fish oil, magnesium, and lithium have all helps my anxiety and depression significantly. I'm not 100% but much better. I really should get back into lifting weights which also helps (probably more than cardio which I am still doing). I can't really tell if the DHEA is helping. I also have much lower libido now at 34 than even 5 years ago. I think this may be age related lowering testosterone which is effecting my mood and libido. It isn't super low, but I'm not initiating sex like I used to. These are some of the reasons I'm trying higher zinc and dhea.

One more thing, my anxiety and depression are much much worse first thing in the morning.

I'm 34 male 5'10" 145 lbs. My BP is now healthy. I do cardio 3x a week. I eat a moderately low carb, low GI diet with lots of veggies.

Edited by health_nutty, 26 May 2010 - 04:56 PM.

[health_nutty]

Also take 500mg of Rhodiola (for stress and mood) after breakfast.

[FunkOdyssey]

That's enough zinc to cause secondary copper deficiency, watch out for that.

[health_nutty]

That's enough zinc to cause secondary copper deficiency, watch out for that.

Thanks for the heads up. Should I supplement extra copper or do I have to reduce the zinc?

[FunkOdyssey]

IIRC if you keep total zinc from diet and supplements under 40mg you don't have anything to worry about. If you want to supplement more than that (not clear why you would though) then you might consider extra supplemental copper.

[health_nutty]

IIRC if you keep total zinc from diet and supplements under 40mg you don't have anything to worry about. If you want to supplement more than that (not clear why you would though) then you might consider extra supplemental copper.

If my mood and anxiety are low testosterone related I was hoping extra zinc would help. Having done the experiment, I don't think it has helped so I'll drop back down.

[FunkOdyssey]

If you think you might have low testosterone get it tested. If you don't have health insurance, order it yourself here:

http://www.lef.org/V...Blood-Test.html

Not something to wonder about.

[health_nutty]

If you think you might have low testosterone get it tested. If you don't have health insurance, order it yourself here:

http://www.lef.org/V...Blood-Test.html

Not something to wonder about.

I really need to find a nutrition oriented doctor. I have insurance.

[Kutta]

Also, you might separate ellagic acid and EGCG, as they were found to inhibit each other.

Link.

Flavonoids and phenolic acids are currently believed to exert cardioprotective effects in humans via their ability to inhibit oxidation of low-density lipoprotein (LDL). The influence of chemical structure on antioxidant activity of catechin, quercetin, cyanidin, caffeic acid, and ellagic acid was evaluated by measuring inhibition of copper-catalysed human LDL oxidation in vitro. The five plant phenols investigated all possess a similar o-dihydroxy moiety. The order of antioxidant activity was catechin > cyanidin ≈ caffeic acid > quercetin > ellagic acid. The observed differences in activities are discussed in terms of structural dissimilarities of the compounds. Potential synergistic or antagonistic effects between catechin, cyanidin, caffeic acid, quercetin, and ellagic acid were investigated by measuring the antioxidant activities on LDL of 20 different combinations of two/three of these phenols. All the antioxidant effects were additive except for combinations including ellagic acid with catechin, where ellagic acid exerted a significant antagonistic effect. It is proposed that the mechanism behind this antagonistic interaction is due to hydrogen bonding between carbonyls in ellagic acid and o-dihydroxyl groups in catechin.

[health_nutty]

Also, you might separate ellagic acid and EGCG, as they were found to inhibit each other.

Link.

Flavonoids and phenolic acids are currently believed to exert cardioprotective effects in humans via their ability to inhibit oxidation of low-density lipoprotein (LDL). The influence of chemical structure on antioxidant activity of catechin, quercetin, cyanidin, caffeic acid, and ellagic acid was evaluated by measuring inhibition of copper-catalysed human LDL oxidation in vitro. The five plant phenols investigated all possess a similar o-dihydroxy moiety. The order of antioxidant activity was catechin > cyanidin ≈ caffeic acid > quercetin > ellagic acid. The observed differences in activities are discussed in terms of structural dissimilarities of the compounds. Potential synergistic or antagonistic effects between catechin, cyanidin, caffeic acid, quercetin, and ellagic acid were investigated by measuring the antioxidant activities on LDL of 20 different combinations of two/three of these phenols. All the antioxidant effects were additive except for combinations including ellagic acid with catechin, where ellagic acid exerted a significant antagonistic effect. It is proposed that the mechanism behind this antagonistic interaction is due to hydrogen bonding between carbonyls in ellagic acid and o-dihydroxyl groups in catechin.

Good find! Wow, not sure how i'm going to dose this. I'll have to see which has the longer half life. Any suggestions?

[health_nutty]

Updated to seperate Pom and GTE. Lowered zinc to 25mg.
---------------------------------------------------------------
First thing:
150 mg of resveratrol with 1 teaspoon of lecithin held for 10min buccally
200mg Pom40P

Breakfast:
1 Now Ecogreen Multi (not really happy with it)
1 100mg ubiquinol (for blood pressure)
3 grams of fish oil (for mood)
10mg of elemental lithium (anxiety and mood)
10mg of DHEA (for mood)
50mg of P5P (trying this for mood)

Sipped throughout the day in 1 liter of water flavored by crystal light
500mg 50% EGCG green tea extract
6 g of Taurine (blood pressure)
5 g of L-citrulline (blood pressure)
2 g of beta alanine (anti-glycation and sprinting performance)
250mg of Benfotiamine (anti-glycation)

Lunch:
3 grams of fish oil (for mood)

Dinner:
1 Now Ecogreen Multi
5000iu of D3
LEF super K (100mcg MK-7, 1000mcg MK-4)
3 grams of fish oil (for mood)
200mg of magnesium citrate

Bed:
10mg of DHEA (for mood)
200mg of Pom40p
1mg melatonin
2 grams of L-citrulline
600mg of Magnesium citrate
25 mg of zinc
10mg of elemental lithium
50mg of P5P

The high dose fish oil, magnesium, and lithium have all helps my anxiety and depression significantly. I'm not 100% but much better. I really should get back into lifting weights which also helps (probably more than cardio which I am still doing). I can't really tell if the DHEA is helping. I also have much lower libido now at 34 than even 5 years ago. I think this may be age related lowering testosterone which is effecting my mood and libido. It isn't super low, but I'm not initiating sex like I used to. These are some of the reasons I'm trying higher zinc and dhea.

One more thing, my anxiety and depression are much much worse first thing in the morning.

I'm 34 male 5'10" 145 lbs. My BP is now healthy. I do cardio 3x a week. I eat a moderately low carb, low GI diet with lots of veggies.

[mike250]

Breakfast: ...
3 grams of fish oil (for mood) ...

Lunch:...
3 grams of fish oil (for mood)...

Dinner:...
3 grams of fish oil (for mood)....
The high dose fish oil, magnesium, and lithium have all helps my anxiety and depression significantly. ...

is the fish oil liquid or softgels?

Edited by Michael, 30 May 2010 - 08:32 PM.
Trim quotes

[health_nutty]

Soft gels.

[mike250]

Soft gels.

do you get any fishy burps. I get some with the liquid version

[health_nutty]

Soft gels.

do you get any fishy burps. I get some with the liquid version

Nope, no fishy burps.

[health_nutty]

Updated:

First thing:
150 mg of resveratrol with 1 teaspoon of lecithin held for 10min
buccally

Breakfast:
200mg Pom40p (prevent arterial plaque)
3 grams of fish oil (for mood)
5mg of DHEA (for mood)
50mg of P5P (mood / energy)
100mcg Methelyne Blue (NAD+/NADH ratio)
250mg of Rhodiola (stress)

Sipped throughout the day in 1 liter of water
500mg 50% EGCG green tea extract (cardiovascular / anti-glycation /
anti-cancer)
4 g of Taurine (blood pressure)
5 g of L-citrulline (blood pressure)
2 g of beta alanine (anti-glycation and sprinting performance)
250mg of Benfotiamine (anti-glycation)

Lunch:
3 grams of fish oil (for mood)
100mcg Methelyne Blue (NAD+/NADH ratio)

Dinner:
1 Now Ecogreen Multi (prevent deficiencies)
4000iu of D3 (cariovascular / anticancer benefits)
LEF super K (100mcg MK-7, 1000mcg MK-4) For preventing arterial
calcification
3 grams of fish oil (for mood)
100mcg Methelyne Blue (NAD+/NADH ratio)

Bed:
5mg of DHEA (for mood)
200mg of Pom40p
1mg melatonin (sleep effeciency / neuroprotection)
2 grams of L-citrulline
400mg of Magnesium citrate (stress)
25 mg of zinc
20mg of elemental lithium (mood / neuroprotection)

[mike250]

do you get the pom40p extract from BAC?

also do you flavor the green tea concoction

Edited by mike250, 13 June 2010 - 07:55 PM.

[health_nutty]

do you get the pom40p extract from BAC?

also do you flavor the green tea concoction

Yes, I get the pom40p from BAC. I used to flavour the green tea concoction with crystal light, but recently I'm going unflavoured. It actually isn't as bad as I expected.

[health_nutty]

Typical Day's food intake:

Chicken, broilers or fryers, meat only, roasted 150 g 285.0
Kale, raw 200 g 100.0
Yogurt, nonfat, plain, organic, Butterworks Farm 300 g 168.0
Oil, olive, salad or cooking 50 g 442.0
Harvest Hodgepodge Mixed Frozen Vegetables Trader Joe's 300 g 103.4
Grapefruit, raw, pink and red, all areas 123 g 51.7
Peanut butter with omega-3, creamy 40 g 243.2
Cheese, mozzarella, part skim milk 50 g 127.0
Tomato products, canned, paste, without salt added 30 g 24.6
Celery, raw 100 g 16.0

After workouts I'll often eat 1/2 cup to a cup of raw oats in 2% milk (which I have not included)

Report generated by CRON-o-Meter v0.9.7
Nutrition Summary for June 13, 2010
General (66%)
Energy
1560.9
 kcal
54% 
Protein
99.7
 g
178% 
Carbs
94.1
 g
72% 
  Fiber
18.1
 g
48% 
Fat
93.2
 g
143% 
Water
773.4
 g
21% 
Vitamins (88%)
Vitamin A
36862.3
 IU
1229% 
Folate
270.0
 µg
67% 
B1 (Thiamine)
0.9
 mg
78% 
B2 (Riboflavin)
1.9
 mg
146% 
B3 (Niacin)
25.6
 mg
160% 
B5 (Pantothenic Acid)
5.4
 mg
109% 
B6 (Pyridoxine)
2.1
 mg
162% 
B12 (Cyanocobalamin)
2.7
 µg
114% 
Vitamin C
324.5
 mg
361% 
Vitamin D
13.5
 IU
7% 
Vitamin E
15.2
 mg
102% 
Vitamin K
1783.2
 µg
1486% 
Minerals (93%)
Calcium
1451.5
 mg
145% 
Copper
1.5
 mg
162% 
Iron
9.0
 mg
112% 
Magnesium
323.3
 mg
77% 
Manganese
2.9
 mg
126% 
Phosphorus
1483.3
 mg
212% 
Potassium
3766.9
 mg
80% 
Selenium
57.7
 µg
105% 
Sodium
1077.3
 mg
72% 
Zinc
11.0
 mg
100% 
Lipids (77%)
Saturated
19.5
 g
98% 
  Omega-3
2.3
 g
142% 
  Omega-6
9.1
 g
53% 
Cholesterol
171.5
 mg
57% 

[health_nutty]

For days with oatmeal:

I'm surprised my fiber isn't higher considering all the veggies I eat (maybe I didn't enter them in correctly).

Report generated by CRON-o-Meter v0.9.7
Nutrition Summary for June 13, 2010
General (74%)
Energy
1755.4
 kcal
61% 
Protein
108.1
 g
193% 
Carbs
127.2
 g
98% 
  Fiber
23.4
 g
62% 
Fat
96.6
 g
149% 
Water
777.5
 g
21% 
Vitamins (90%)
Vitamin A
36862.3
 IU
1229% 
Folate
298.0
 µg
74% 
B1 (Thiamine)
1.3
 mg
110% 
B2 (Riboflavin)
2.0
 mg
152% 
B3 (Niacin)
26.1
 mg
163% 
B5 (Pantothenic Acid)
6.1
 mg
122% 
B6 (Pyridoxine)
2.2
 mg
167% 
B12 (Cyanocobalamin)
2.7
 µg
114% 
Vitamin C
324.5
 mg
361% 
Vitamin D
13.5
 IU
7% 
Vitamin E
15.2
 mg
102% 
Vitamin K
1783.2
 µg
1486% 
Minerals (95%)
Calcium
1478.5
 mg
148% 
Copper
1.8
 mg
197% 
Iron
11.3
 mg
142% 
Magnesium
411.8
 mg
98% 
Manganese
5.4
 mg
233% 
Phosphorus
1744.8
 mg
249% 
Potassium
3981.4
 mg
85% 
Selenium
57.7
 µg
105% 
Sodium
1078.3
 mg
72% 
Zinc
13.0
 mg
118% 
Lipids (79%)
Saturated
20.1
 g
101% 
  Omega-3
2.3
 g
145% 
  Omega-6
10.3
 g
61% 
Cholesterol
171.5
 mg
57% 

Edited by health_nutty, 14 June 2010 - 01:45 AM.

[mike250]

just have another question: do you store the green tea concoction in the fridge.

[health_nutty]

just have another question: do you store the green tea concoction in the fridge.

It is at room temp.

[mike250]

so you just let it sit there in the kitchen and take sips during the day

[health_nutty]

so you just let it sit there in the kitchen and take sips during the day

I have it at my desk at work. But yes, I sip on it during the day.

[mike250]

I noticed that you have a kale smoothie in the morning. may I ask what other ingredients you put in your smoothie

[health_nutty]

I noticed that you have a kale smoothie in the morning. may I ask what other ingredients you put in your smoothie

Right now its a bit of a acquired taste (I would add frozen berries if I had remembered to go to costco)

Currently:
1 head of Kale
2 cups of yogurt
4-5 tbsp of olive oil

Tastes good version:
1/2 head of kale
1.5 cups of frozen berries
some crystal light (I cut this out trying to minimize my artificial sweeteners)
2 cups of yogurt
3-4 tbsp of canola oil (I now use extra virgin olive oil, but it adds a bit an olive taste).

[mike250]

interesting shake. do you add those tablespoons of EVOO at the end or beginning

[health_nutty]

interesting shake. do you add those tablespoons of EVOO at the end or beginning

I put everything in at once and hit blend.

[mike250]

appreciate all your answers. I'm going to give this shake a try.

[health_nutty]

Updated:
Added bacopa. Removed multi. Lowered MB dose. Lowering dose of taurine (lets see if I really need it to keep my BP normal)

First thing:
150 mg of resveratrol with 1 teaspoon of lecithin held for 10min
buccally

Breakfast:
250mg Pom40p (prevent arterial plaque)
3 grams of fish oil (for mood)
5mg of DHEA (for mood)
50mg of P5P (mood / energy)
30mcg Methelyne Blue (NAD+/NADH ratio)
250mg of Rhodiola (stress)

Sipped throughout the day in 1 liter of water
500mg 50% EGCG green tea extract (cardiovascular / anti-glycation /
anti-cancer)
1.5 g of Taurine (blood pressure)
4 g of L-citrulline (blood pressure)
2 g of beta alanine (anti-glycation and sprinting performance)
250mg of Benfotiamine (anti-glycation)

Lunch:
3 grams of fish oil (for mood)
30mcg Methelyne Blue (NAD+/NADH ratio)

Dinner:
4000iu of D3 (cariovascular / anticancer benefits)
LEF super K (100mcg MK-7, 1000mcg MK-4) For preventing arterial calcification
3 grams of fish oil (for mood)
30mcg Methelyne Blue (NAD+/NADH ratio)

Bed:
5mg of DHEA (for mood)
250mg of Pom40p
1mg melatonin (sleep effeciency / neuroprotection)
2 grams of L-citrulline
400mg of Magnesium citrate (stress)
25 mg of zinc
15mg of elemental lithium (mood / neuroprotection)
500mg Bacopa (Bacopin 20% powder) (anti-anxiety / neuroprotection)

Edited by health_nutty, 17 June 2010 - 06:13 PM.