Tale of the Tape VI: Deeper into the Data Pool.

[theevilchemist]

I finally got my annual Blood tests back. Everything is near perfect. Nothing has change dramatically. I've now got 13 years of personal data to evaluate

Comments

[xevokitty]

Ideally, I want to know how much Vit D I need to take to get my 25OH-Vit D levels in the 40ng/mL range. Around 5,000IU daily should do that. Maximum daily dose, long term, I believe is 40,000IU. (Various life extension materials list somewhere around 100 to 120ng/ML as top range) Maximum short term dose (personal experience) is 1,000IU per pound of body weight. (Roughly 2,000IU per kg if you use metric, or know people who do and want to pass that on.) Exceeding that 1k/pound limit causes muscle and joint pain for me. (Might for others, but I can only verify my own experience

Vit D

[theevilchemist]

Actually D3 and D2 are completely different forms of the vitamin and the body actually converts them to two kinds of 25OH analogs, 25OH-Cholecalciferol and 25OH-Ergocalciferol,(respectively) both with biological activity

[doggiesushi]

I'm really glad you made a post about this since it reminded me about it. Since now I"m "mostly vegan" (meaning, I'm no longer really eating dairy nor willfully having honey... I don't know if I'll ever be able to give up eggs), I had forgotten about vitamin D. sugarcoatedlie picked up some vegan/gluten-free 2000IU D3 yesterday and I started taking it.

Thanks for the reminder! I don't mind riding my bike in the cold, but the fact is, the sun is never up when I'm available to ride; I never get any sun between October and March. It looks like pills it is!

Standing Naked in the Snow

[theevilchemist]

You can stand naked outside all day where you live and still not produce any Vit D in the winter if you live above the 41N latitude line. There just isn't enough uv radiation in the 270nm-310nm range that's required for the body to produce Vit D.

White people are the result of humans migrating north. The brown skin gene slowly disappeared as humans migrated north, b/c melanin is natural sunscreen and protects the skin from sunburn, but it also reduces Vit D production.

So supplements are the only really reliable source in the winter. Some big fish have good amounts of Vit D, but that's about it.

[gnat23]

Would you mind posting what you eat on a usual day?

Hmm it varies.

[theevilchemist]

It varies. I typically just buy a whole bunch of veggies, fruits, nuts, seeds, grains, beans and make whatever I feel like

Btw,

[theevilchemist]

The recipes, like for the nut butter sandwich combines both my bread recipe and my nut butter recipe. That's why it looks somewhat involved, but I make them separately. I make a loaf of bread/week with my fool proof recipe:

http://nutritiondata.self.com/facts/recipe/2134434/2.

I've easily made more than 200 loaves with this recipe. It costs ~89 cents/2lb loaf. You can add minerals to it like Iron, Zinc, etc... by Grinding the tabs with the flax seed. This is useful when you have megadose tablets like 300% the RDA.

Summing it up

[theevilchemist]

When you take the 1st four recipes and combine them in a day you get this:

http://nutritiondata.self.com/facts/recipe/2366859/2

The macronutrient breakdown is pretty common with wholefoods. It always seems to be ~56-62% carbs, 20-35% Fats and 10-15% protein. If you do the math 10% of 2400Cal =240Cal/4Cal/g protein =60g protein/day. It's all self-contained with caloric intake and it scales appropriately with caloric need. Athletes need more calories, so they naturally get more protein as a result.

That's why I love my diet so much. I get to eat all sorts of foods in limitless variety and I don't have to think much about it. It's just so simple. Five days/week I eat whole foods. and I'm a junk food vegan on the weekends. It just works and it's something I can do for life. I just wish I had learned this stuff growing up.

jv