Alex Leaf

MS Nutrition | Researcher 10+ Years | Scientific Communicator

[Alex Leaf @Alexleaf]

The cure for most cases of type 2 diabetes (T2DM) requires fat loss. This thread will discuss research showing restoration of carbohydrate tolerance in those with T2DM through addressing the underlying pathology (ectopic fat) rather than just focusing on symptom management.

[Briana Theroux @brianatheroux]

Did a quick little photo shoot in the costumes🕸️🕷️

[Alex Leaf @Alexleaf]

@PTYHRD @bryan_johnson No, because his ceiling would rise whereby he could sustain higher-intensity speeds without relying on glycolysis.

[Alex Leaf @Alexleaf]

I think back to that time Bryan Johnson canceled his workout because he had regular coffee before bed and "wrecked" his sleep. Hilarious.

I stayed up until 2:30 am last night to finish some edits on a book chapter for a project I've been working on, rolled out of bed after just 3.5 hours of sleep, and just had an incredible leg workout in the gym. All my lifts felt amazing.

Part of resilience is doing the hard things when you don't want to do them. Don't build a body or mindset that is so fragile that you skip a workout just because you didn't max out your sleep score.

[Bryan Johnson @bryan_johnson]

Wrecked sleep last night. Cafe mistakenly gave me fully caffeinated coffee versus decaf.

Cancelled my morning dunk training as acute sleep disruption can increase injury risk by 70-130%.

[Alex Leaf @Alexleaf]

@PTYHRD @bryan_johnson My baseline assumption would be that he was working above his first ventilatory threshold, but since it is him, I assume he's tested his lactate throughout training to find his personal threshold and just has a strong aerobic base.

[Alex Leaf @Alexleaf]

@BioLayne I know 😆

[Alex Leaf @Alexleaf]

@arrondownes Seems like you missed my qualifier where I explicitly said "part of resilience". There are many components to it 🙂

[Alex Leaf @Alexleaf]

@HERCULES_117 Why would it "pile on"?

[Alex Leaf @Alexleaf]

Thanks man. For what it is worth, I do think that there are some limitations in this study that greatly limit its use for addressing the MPS question.

The difference in MPS between the 25 and 100 grams of protein in the first four hours was just 20%, with most of the difference being in the next 8 hours (+40% greater with 100 g).

Issue here is that there is no intermediate group to see if early MPS rates saturate, nor is there a group that consumes 100 grams of protein spread across meals within the 12 hour testing window.

I'd speculate that early MPS probably maxes out around 40-50 grams of protein, and that consuming 2-3 meals that add up to 100 g of protein would lead to more MPS than the single 100 g bolus.

Regardless, this study supports others in showing that total-body protein synthesis rates appear to have no upper limit with amounts of protein tested.

[Alex Leaf @Alexleaf]

@AdiMalihi @HLPClips Can you share one so I can review?

[Alex Leaf @Alexleaf]

I'm happy for you, truly. You set a goal for something you've always wanted to accomplish and then set out to make it a reality. That's admirable.

And obviously injury prevention is important. That was never disputed.

My point is much broader. I don't think that we should become so risk-averse or dependent on optimizing every little metric that we end up using ordinary and minor setbacks as reasons to avoid challenging ourselves.

That said, you have the unique luxury of just changing your life around at a whim so that you can get away with such things. But still, a poor night of sleep doesn't automatically make a training session reckless.

Building resilience requires developing the physical and mental capacities to challenge yourself and keep moving forward when conditions aren't ideal. Managing risk is important, but this isn't recklessness.

[Alex Leaf @Alexleaf]

@BorisBotenov No one is saying that sleep is unimportant.

[Alex Leaf @Alexleaf]

@janemimil No one is saying that sleep is unimportant anon.

[Alex Leaf @Alexleaf]

@jurlycat Yeah, no one is saying that sleep isn't important. But if you have many great nights of sleep and it is generally dialed in, then you shouldn't cancel your day because one night wasn't ideal.

[Alex Leaf @Alexleaf]

@arrondownes Can you explain my idea of resilience?

[Alex Leaf @Alexleaf]

@patentlyGerman Yes, sleep is very important for good health and performance.

[Alex Leaf @Alexleaf]

@jeffreytee Yes. Also, your qualifier in the third paragraph "not telling anyone..." made me laugh because it shouldn't even be necessary to put that, and yet the number of people in my comments telling me a lack of sleep is bad is outstanding. Like, no shit.

[Alex Leaf @Alexleaf]

@JosephDubya I think his body can probably adapt just fine. It's his mindset that seems too rigid and causes unnecessary fear and anxiety when things don't go as planned.

[Alex Leaf @Alexleaf]

I couldn't imagine using an entire playbook to try and manipulate women into sleeping with me. Such degenerate behavior.

[The Refined Populist @RefinedPopulist]

Here’s how I ran my dating app operations when I was single from 2013 to 2021. I ended up sleeping with roughly half my matches, 75% of women I went on a first date with, and 99% of women I went on a second date with.

First: get fit, get paid, and get smart. You need to actually be valuable enough for women to swipe right on you in the first place.

When you match, DON’T JESTER-MAX. As I said, attractive women know they’ll match with virtually any guy they swipe right on. If she swiped right on you, she’s already interested. Wasting time only increases the likelihood that she’ll get bored, get distracted, or move on to another guy.

Opening line: “Thought you looked cute, had to swipe right.”

You’re being direct and establishing romantic intent. She’ll respond with some variation of “thank you” and will usually compliment you back. This further establishes mutual romantic interest in her mind.

Second line: ASK HER OUT.

“Let’s get drinks at X.”

Your invitation should include a firm location, date, and time. The date/time should be no more than 48 hours from your message and no further than five minutes from your place.

Remember, YOU are asking HER out. Women are stupid and indecisive, so you should already have the plan locked and loaded. Every second you waste on chit chat increases the odds that she gets distracted, loses interest, or finds something better to do. Generate mystery for her now. You can do “talking stages” on the date.

In the overwhelming majority of cases, she’ll either agree or propose an alternative date or time that better fits her schedule. Either way, you’re in.

On the date: Arrive 10-15 minutes early, get a seat facing the door, and make sure you know what she looks like. When she walks in, greet her with a one-armed hug and a kiss on the cheek. Again, we’re being direct about our intentions and reinforcing the romantic nature of the encounter.

Study the menu beforehand and have two or three recommendations ready.

She’ll almost always pick one. Order for both of you. Engage her in conversation, be attentive and passionate, and always agree with whatever nonsense she brings up, unless you can turn it into an unserious, teasing flirt. Repeat for two drinks.

When the waiter asks whether you want a third, casually mention that you live nearby (which is why LOCATION MATTERS) and ask whether she’d like to open a bottle of wine back at your place.

If you haven’t been a complete sperg during the conversation and the attraction is mutual, she will say yes.

YOU PAY FOR EVERYTHING. Then leave together.

Once she’s at your place (WHICH YOU HAVE THOROUGHLY CLEANED BEFOREHAND), give her a short tour. When you get to your bedroom, kiss her passionately and let things progress naturally from there.

There is never a third drink back at your place.

Good luck! And remember, after a few years of this, you’ll become a shallow husk of a man, utterly jaded and nihilistic about the world.

But do not despair! When this happened to me, it forced me to fundamentally change who I was. I found Christ, became sanctified, and discovered that all those years of experience had turned me into an apex predator compared to the sheltered church boys competing with me for trad, virgin church girls in their early 20s.

I’m now happily married with multiple kids.

[Alex Leaf @Alexleaf]

@LindenJohan I don't, no, but I encourage you to look up the work of Abdul Dulloo, who spent much of his career re-analyzing the data and discovering some really interesting things about body weight regulation processes.

[Alex Leaf @Alexleaf]

Important to remember that the Minnesota Starvation Experiment involved men with an average starting BMI of 21.7, who lost 25% body weight and ended with an average BMI of 16.4. These results can't be extrapolate to people with excess fat mass dieting for weight loss.

[DoctorTro @DoctorTro]

1/
Most people don’t know the real results of the Minnesota Starvation Study…

Yes, the men lost weight.
But they also developed anxiety, depression, binge eating, low libido, cold intolerance, and obsession with food.

Caloric restriction isn’t benign.
Let’s dig deeper…