Mark

[Dave Feldman @realDaveFeldman]

🚨🚨🚨BREAKING🚨🚨🚨
#LMHRstudy / KETO-CTA published!

100 lean, metabolically healthy #keto:
🔥 No association of #ApoB with #plaque ↗️
🔥 No association of #LDL #cholesterol with #plaque ↗️
🫀What is association? Existing plaque

Read and share 👇👇👇
https://t.co/JkbH2vTB44

[Mark @markml0528]

@MattBMartin @BiggestComeback @WesleyVPAC @PreciseHlthRpt @Lipoprotein Understood. But the color grading showing the deepest green on the far left gives the impression that 4.0 is the best value within the normal range.

[Mark @markml0528]

@BiggestComeback @WesleyVPAC @PreciseHlthRpt @MattBMartin @Lipoprotein Why does @PreciseHlthRpt list a 4.0% hba1c as the best and most desirable target?

[Mark @markml0528]

@theproof @paulsaladinomd Apob in the 50s is certainly possible with the right "recipe". I've brought mine as low as 51mg with a vegetarian diet. No medications or supplements, only food.

https://t.co/I9aQj104YC

[Mark @markml0528]

@DudzLightLime @PasettiFilippo @Paddy_Barrett Meal 1
Multigrain Cheerios - 184g
Walnut - 51g
Flaxseed - 41g
Soymilk - 833g
Broccoli - 340g
High fiber oatmeal packet
Meal 2
High fiber oatmeal packet
Wild blueberries - 154g
Light Greek yogurt - 254g
Flaxseed - 11g
Meal 3
High fiber oatmeal packet
Flaxseed - 25g
Walnut - 16g

[Mark @markml0528]

@ZKForTre @ElieJarrougeMD What if it's paired with LDL-P of 1000 nmol/L?

[Mark @markml0528]

@ScepticalAnna @tommyspianocor1 I sometimes see people claiming a 4.5 or 4.6% are examples of the most optimal health. To me this looks like an unjustified extrapolation of "the lower the better" logic for glucose. It's unclear to me if 4.x% is superior to 5.x%. What do you think?

[Mark @markml0528]

@BowTiedRunning @brady_h Maybe add this guy too 😂

https://t.co/BLS9JwPfvv

[Mark @markml0528]

@Sameyeam1000 @brady_h Sorry man, you've got this one wrong. Not all effort counts.

See this: https://t.co/4Ed8aUO9tG

[Steve Magness @stevemagness]

@brady_h @KFCpt2 @anonyloco Brady is correct in his interpretation.

Those arguing against need to go reread the science of lactate testing or just be around pretty good runners.

Running 9min pace is recovery. He’s getting next to no benefit at that pace.

[Mark @markml0528]

@Sameyeam1000 @brady_h Not sure how you think Brady is wrong. He's saying 9:30 - 10:00 doesn't qualify in the 80 you refer to. Not challenging enough to elicit aerobic development. I'd compare it to a body builder trying to build muscle while lifting 2 lb dumbbells.

[Mark @markml0528]

@Sameyeam1000 @brady_h I don't see how it can be false. Everyone has a point where the speed is too slow to elicit aerobic development. I get 20k steps every day, I'm not getting any aerobic benefit from all that walking because it's too slow to challenge me.

[Mark @markml0528]

@Sameyeam1000 @brady_h I think when the pace is too slow it becomes solely an exercise in calorie burn, with no beneficial impact to systems that improve running performance.

[Mark @markml0528]

@wykstrad @brady_h @Paladin_Jack777 With a 1:09 half marathon I'd say he's comfortably thriving.

https://t.co/RL4BzDDULf

[Brady Holmer @Brady_H]

That’s a PR ✅

1:09:34

Houston Half Marathon. Best race I’ve ever executed.

I’m fucking stoked.

[Mark @markml0528]

@Matthew_Rupiper I don't cycle regularly. The few times I have it was on a mountain bike and I couldn't get out of breath or reach a high HR, legs would get exhausted well before that.

Weight is 130 lbs

[Mark @markml0528]

I got 71 on a Vo2max test today. Not sure how that's possible with a 5k of 19:11.

Aug 2024: 71 (VO2 Master)
March 2024: 72 (CardioCoach)

Did two diff machines get the same wrong answer, or is something strange happening physiologically?

HR dip, chest strap briefly lost contact

[Mark @markml0528]

@spikesonly Been a while since I've done a 200m workout. I did 32s in the middle of a workout here: https://t.co/iKv29HZyVq

Do you have a 200m workout recommendation? What pace, rest interval, etc.

I'm a long way from running a 55s 400m.

[Mark @markml0528]

@brady_h I managed ~32s within a 12 x 200m session (3:00 rest). Haven't tried a max effort 200m.

[Mark @markml0528]

@lkeriksen23 @brady_h @stevemagness @GuruAnaerobic @feelthebyrn1 What's the solution? I have been running the same 5k times for 4+ years, despite being very disciplined and motivated in my training. My body doesn't respond to anything I've thrown at it.

[Mark @markml0528]

I got 72 on a vo2max test. Isn't this wildly implausible if I can only run a ~19.30 5k? Any chance it's legit? 😅

On the video, far right is RER, then vo2max, incline, speed. Would be grateful if any of you could chime in on the validity of my test 🙏

[Mark @markml0528]

@spikesonly Can you explain what you mean by "too slow for your stamina" ? By 400m time I thought I was too fast for my stamina? My mile time is 5:34. I have the speed to run fast, but not the aerobic capacity to sustain it.

[Mark @markml0528]

@spikesonly I agree, it's an extreme mismatch. I've never raced 50m before so I can't say, closest I have is 400m in 1:06.

[Mark @markml0528]

@martinflo_ @doctorinigo @PeterAttiaMD That's interesting but I'm not on a keto diet, my carb intake is 40-50% of calories.

[Mark @markml0528]

@brady_h @jem_arnold @stevemagness @JimGalanes @max_stoneking @RichieGoulding1 @EliasLehtonen I could have poor running economy, but doesn't everyone have poor form when they're 20 seconds to total exhaustion? The clip is me under maximum aerobic suffering 😅. I've attached a clip from a few minutes prior, something moderate effort. Still look inefficient?

[Mark @markml0528]

@Matthew_Rupiper None, running is my sport