Amar

Sure. Thank you for the inputs.

Thanks. I could say I am into longevity (AS I am not into building). I am currently at 1.2 g/kg/d (with a little strength training) i.e., by adding a protein supplement (owing to my calorie quota). I hope its fine if I give it a skip and settle down at 1 g instead of 1.2 g and add some whole foods to my diet. Any comments?

How much amount of total protein (over and above the RDA, after hitting each of the EAAs by above method) is to be taken during restriction?

The study says subjects were omnivores and they had *an additional 120mg* daily, could it be that they already used to have more than that daily in their normal diet? The thing is soy, as everwhere, here (Asia) is now being used as primary source of protein for vegans. So its quite easy to hit >100mg intake. Protein supplements are kind of heavy on pocket. So, we would mostly be relying on soy (chunks) i.e. TVP if on calorie counting especially if aim is higher protein intake. Mark Messina's suggestion (which generally might be taken with a pinch of salt due to his funding(?)) is that 100mg is safe upper limit and he seems to suggest that in order that we dont miss out on other good sources of protein (say like legumes/lentils etc). Does the meta-analysis say 75mg to be safe or did I miss something? Do you see any intake above 100mg (7 other studies included in the meta) to be safe?

Hello all. The meta-analysis on Soy and its effect on testosterone mentions 75mg isoflavone intake and suggests "Neither soy nor isoflavone intake affects male reproductive hormones". The review cites a study which is one of the 8 studies which seem to look at isoflavone intake > 100mg. The study suggests the subjects took an additional 120mg to their daily normal diet. It resulted in about 5pc decrease in TT (other study resulted in about 6pc decrease in FT but no effect in TT). Could anyone help me understand the limitations of this study cited (that with 120mg intake)? Edit: The subjects were 'omnivores'. Thanks in advance.

Hi. Could anyone share the studies on the time it takes for the levels to deplete without any supplementation?

I hit my folate(and B6) targets easily on cronometer daily but the test result did not show the same. I wish to look into this assuming this to be the main cause for the high homocysteine levels. But then again my wife's folate, B12 test results (and B6 on cronometer) are fine, but same Hcy is a cause of worry.

Can we rely on serum B12 and homocysteine levels to estimate B12 levels? Is B12 above the reference range harmful?

Thank you. I shall go ahead with targeted supplementation based on the review i get for the latest blood tests results that I posted.

Thank you. As you mentioned in one of your posts previously, are you supplementing with choline to get down your homocysteine levels? In 2020 you mentioned hcy was similar to that in 2018. Any changes now? I would not want to go for choline supplementation (which you were cautious about in one of your previous posts) till I take care of my folate and B6 (not tested but have around 100pc rda) levels. I wonder why I have low folate levels even though I compulsarily get a minimum of around 150pc of RDA through food daily. Vitamin D is low. I shall take care of it now regularly with supplementation. But B12 and zinc are very high. I take B12 supplementation but not zinc and I get just 70 pc of zinc rda through food. Being a vegan on calorie deficit, I wonder how my zinc levels are high (over and above the upper bound of reference range). Edit: I took zinc (13.2mg) in the form of zinc methionine daily for around 15 days as i got only around 7mg from food (as per cronometer.. i wonder if there is some issue with cronometer in tracking zinc too.) till two days before the day i went for the blood tests. I also wonder if the methionine has some affect on hcy levels. Is the high bilirubin a concern? I have read some posts mentioning people new to CR have high bilirubin but the seniors have stabilized or even have low bilirubin. But i am unable to get the connection between the two (cr and bilirubin). My wife's got B12 around 530 (for reference range of 200-900), optimal folate levels but high homocysteine and low ferritin levels (with normal iron levels). Any inputs?

Hi. I am not sure if just aiming to avoid deficiency is a good strategy while PUFAs have been hailed for the health benefits they provide (if only taken within 'limits'). I need to study more on this from the forum. Most of the green leafy vegetables I get over here have significant amounts of oxalates. Kale, collard greens, Aldi/Tesco etc. are out of my reach as I live in Southern most part of Asia. That is great. But as I mentioned earlier, I have created meal plans which include only whole foods to hit the RDAs of all the micronutrients but the I can't ensure having a variety of foods. It seems kind of monotonous for me with the resources available to me (without using supplements).

Hello everyone. I got my first blood test 5 months after I started quantifying my diet. I hope I have included most of the basic tests required. I seem to be successfully quantifying my diet but from the results it is quite evident that I am falling short in a few aspects ( I track my food intake using cronometer). I may have inadvertently overlooked a few results but highlighted some. Please review further by giving your valuable comments and advise course corrections that I need to make to lead a healthy(/heathier) lifestyle. Test Result Units Reference interval Complete Urine Analysis Colour Pale Yellow Appearance Slightly Turbid Specific Gravity 1.025 pH 6 Reducing Sugar Nil Protein Negative Blood Negative Ketones Negative Bile Pigments Negative Bile salts Negative Urobilinogen Negative Nitrite Negative Pus Cells 2 to 4 /HPF RBCs Nil Epithelial Cells 2 to 3 /HPF Crystals Nil Casts Nil Others Nil Folate, Serum 1.9 NG/ML Indeterminate: 3.38 - 5.38 Normal: > 5.38 Homocysteine, Plasma 24.4 micro mol/L 3.7 - 13.9 Prostate Specific Antigen (PSA) 0.48 NG/ML 0 - 4 Vitamin B12, Serum 926 pg/mL 210 - 910 Vitamin D 25 Hydroxy 19.43 NG/ML Deficiency:<6 Borderline:6-20 Adequate :21-100 Toxicity :>100 Zinc, Serum 132.8 micro g/dL 70.0 - 114 Erythrocyte Sedimentation Rate (ESR) 5 mm Female 0 - 20 Male 0 - 15 Iron Deficiency Anaemia Profile Iron, Serum 75 micro g/dL Adult Male: 65-175 Adult Female:37-145 Ferritin, Serum 159.5 NG/ML Female 22 - 322 Male 10 - 291 Unsaturated Iron Binding Capacity (UIBC), Serum 235 micro g/dL 55 - 550 Transferrin Saturation 24.1 % Male 15 - 50 Female 12 - 45 Lipid Profile Cholesterol, Total 120 mg/dL < 200 mg/dL: Optimal 200-239 mg/dL: Borderline High > 240 mg/dL: High Cholesterol, HDL 36 mg/dL Male: 29 - 71 Female: 35 - 85 Cholesterol, LDL 71 mg/dL <70: Optimal for a very high risk person <100: Optimal for a high risk person 100-129: Optimal for a low risk person 130-159: Borderline 160-190: High >190: Very high Cholesterol, VLDL 13 mg/dL 5 to 40 Cholesterol, Total/HDL Ratio 3.33 < 4: Desirable 4 - 6: Borderline > 6: High Cholesterol, LDL/HDL Ratio 1.9 1 - 3.6: Desirable Triglycerides, Serum 63 mg/dL < 150: Optimal 150 - 190: Borderline High > 190: High Kidney Profile Extended Blood Glucose, Random 85 mg/dL 60 - 140: Normal > 200 with symptoms: Diabetic Blood Urea Nitrogen, Serum 6.1 mg/dL 8 to 22 Creatinine, Serum 0.8 mg/dL >20y 0.6-1.4 Sodium, Serum 142 mmol/L 135 - 145 Potassium, Serum 4.1 mmol/L 3.5 - 5.1 Chloride, Serum 104 mmol/L 101 - 111 Bicarbonate, Serum 24.9 mmol/L 21 - 31 Calcium, Serum 9.7 mg/dL 8.4 - 10.2 Phosphorus, Serum 5.2 mg/dL 2.5 - 4.6 Magnesium, Serum 2.1 mg/dL Adult:1.30-2.10 Total Protein, Serum 7.3 gm/dL > 7Y < 60Y 6.4-8.6 Albumin, Serum 4.3 gm/dL 5Y < 60Y 3.5 - 5.3 Complete Blood Picture (CBP) RBC count 4.79 Millions/cumm Females: 3.5-4.5 Males: 4.5-5.5 Hemoglobin 15 gm/dL Female 11.5 - 16 Male 13 - 18 Haematocrit (HCT) 44.3 % Female 35 - 47 Male 35 - 54 Mean Corpuscular Volume (MCV) 92.6 fL 82 - 98 Mean Corpuscular Hemoglobin (MCH) 31.3 pg 26 - 34 Mean Corposcular Haemoglobin 33.8 gm/dL 31 - 38 Concentration (MCHC) RDW-CV 13.4 % 11.5 - 14.5 Total Leucocyte Count (TC) 8130 /cumm 4000 - 11000 Platelet count 1.73 Lakhs/cumm 1.5- 4.0 DIFFERENTIAL COUNT Neutrophils 71.4 % 40 - 75 Lymphocytes 20.4 % 20 - 40 Monocytes 5.1 % 2 to 10 Eosinophils 2.2 % 1 to 06 Basophils 0.8 % 0 to 1 PERIPHERAL SMEAR STUDY RBCs Normocytic Normochromic WBCs Normal Count And Differential Adequate in Number Platelets Normal in Morphology Hemoparasites Not Seen Impression . Thyroid Profile Total Triiodothyronine (TT3) 72.23 ng/dL > 15Y < 100Y 70 - 204 Total Thyroxine (TT4) 9.6 micro g/dL > 10Y < 100Y Female 7.3 - 15.0 > 10Y < 100Y Male 4.6 - 10.5 Thyroid Stimulating Hormone (TSH) 1.04 micro IU/mL Adult: 0.35 - 5.00 Liver Function Test (LFT) With GGT Bilirubin, Serum (Indirect, Direct & Total) TOTAL BILIRUBIN 2.1 mg/dL 0.2 - 1 DIRECT BILIRUBIN 0.4 mg/dL 0 - 0.2 INDIRECT BILIRUBIN 1.7 mg/dL 0 - 0.8 Alanine Aminotransferase, Serum (ALT/ 14 IU/L 10 to 40 SGPT) Aspartate Aminotransferase, Serum (AST/ 24 IU/L 10 to 42 SGOT) Alkaline Phosphatase, Serum 83 IU/L 32 - 92 Gamma Glutamyl Transferase (GGT) 10.6 U/L Males: 10 - 50 Females: 7 - 35 Total Protein, Serum 7.3 gm/dL > 7Y < 60Y 6.4-8.6 Albumin, Serum 4.3 gm/dL > 5Y < 60Y 3.5 - 5.3 Globulin, Serum 3 gm/dL > 0D < 60Y 2.2-4.0 Albumin/Globulin Ratio, Serum 1.43

Thank you for the inputs. Yes. I considered Omega6 RDA to be 17g (LA for men age 19-50) from sources that I read and also cronometer says the same. I don't know if I can be called a CRONie in literal sense as I am just in calorie deficit phase. I am trying to have "Optimal Nutrition". I searched too much for any studies/resources/recommendations claimed that one can avoid fats completely/at least reduce the intake of 'pro-inflammatory' essential fatty Omega6. This link recommends a minimum of 20pc of total calories (EFAs plus non-EFAs) coming from daily intake. So, I planned to reduce non EFAs and increase EFAs to meet normally recommended levels of 1.7g (ALA) and 17g (LA). Not sure if my approach is right. I need to dig this forum to study regarding the same. Being a vegan, I choose Algal Oil supplement. But I use it but occasionally and take in adequate ALA around to give my body a chance to convert ALA to EPA/DHA (going by the ASSUMPTION that my body can convert it to maximum extent) and I could settle to a omega6to3 ratio of around 4:1 (yes, far from the 'ideal' but I cant get it down).

Thank you for the response. Unfortified version seems to be a good sources of B5 too. I luckily hit the B5 target in the screenshots I posted (I generally don't reach the level). But as I mentioned earlier, nutritional yeast is too much heavy on my pocket, so.. It has too much of oxalates too ☹️ This is one of the green leafy vegetables that we use (not regularly though). I use Sunflower Oil only as a source to contribute Omega6 and Vitamin E. It is used here in making curry/dal or frying other foods. The quantity I use is just a fraction of what people around me use (they usually POUR oil in their foods while cooking). I honestly wish to avoid it but I am unable to reach my targets using whole foods while keeping myself in calorie deficit. I tried to make a plan which included only whole foods, I found out I could not make any changes to the diet later. I would have to have the same foods everyday. Its kind of seemed monotonous. I wonder how you all could diversify while still restricting calories. Please share your views.

This I assumed to be due to high fat and fibre content which are not absorbed much/eventually go down to the colon (https://nutritionfacts.org/video/solving-the-mystery-of-the-missing-calories/). Please correct me if I am wrong. Does this affect the absorption of Calcium too from them? However, I plan to take around 200mg Calcium through Calcium Citrate (or - citrate malate) supplement. I agree on the Zinc part. However, nutritional yeast would be heavy on pocket for me. A tablet/a pill would be economical for me (I feel both serve the same purpose). Your comments please.