Exercise and Nutrition

[Guest guest]

Previously this was the topic: Multivitamin question. Rodney made some good

points about exercise. I would like to explain my take on this subject

covering the topical areas:

Source of Evidence

Reasons to exercise

How much protein is enough

BioMarkers

My diet based on Dr. Walford's book

Summary: The only reason to eat more protein is for repair of tissue

damage. If there is little damage then protein requirements are reduced.

Anecdotal / Experiential Evidence based on a sample size of 2: Ken Hodor (59

years old) and Jack Flanagan (93 years old also known as " Jack Lelanne of

Key Biscayne " ). Jack pointed out to me that once we reach the point of

homeostasis, all the inputs and outputs are balanced. This results in

minimal body maintenance requirements.

Reasons for exercise:

1. To continue to develop muscle. Our bodies do this as demand finds a

need. We may end up with sore muscles. I do supplement with 2 grams of

Vitamin C per day to minimize the free-radical cascade associated with

muscle development. So I rarely have sore muscles doing something

different.

2. Pump our body's lymph system. Unlike blood which has the heart and

valves in our legs, lymph can only circulate if muscles repeatedly contract

and relax. Lack of exercise causes lymph fluids and their associated gunk

to pool in our extremities. Yoga or simply moving around and forcing all

muscles to contract should be sufficient to move lymph. Pumping action

requires some amount of exercise--how much? I am still researching this.

3. Increase serotonin and reduce the complementary stress hormone

cortisol. As you know, these regulate how we function mentally.

4. We enjoy what we are doing.

I am an archer that shoots a 50 pound draw bow. 10 years ago when I started

shooting, originally I found if I did not shoot for 2 weeks, it would take

me about a week of conditioning to get back to full power. Now after more

than 5 years on CRON I can go for 2-3 months and maintain my conditioning.

In addition, I have used archery to hone my diet. If there is something

lacking in my diet my accuracy drops or I cannot shoot the same quantity of

arrows. For me it usually means I was low on leafy greens and some lipids.

I still have not isolated which lipids yet. But a Caesar salad fixes the

problem.

I also bicycle long distances and have found similar conditioning results.

I have bicycled up to 200 miles in one day. Now I feel good doing only 100

miles in a day. Although I do need to take in 3000 more calories than my

typical daily intake due to the 30 calorie per mile burn rate. The only

conditioning I need to add is the ability to metabolize the larger quantity

of food.

What is your body's need for protein? There are 3 major issues that I know

about:

1. Maintenance-- if you are not exercising beyond your muscle's capacity

then there should be minimal muscle breakdown and a reduced need for

protein.

2. Break down muscle due to heavier than usual exercise for particular

muscles. This varies depending on the exercise load you are putting on your

body.

3. Break down of muscle due to your body's need for nutrients stored in

muscle for other more vital functions. I try to steer clear of this using

CRON. It seems to be working.

BioMarkers: Did I get enough protein? Dr. McDougall suggested watching the

amount of bubbles while urination. If there are none you are probably low

on your protein intake. If you have lots of bubbles that persist, then your

protein intake is too high and you will be excreting calcium used to

neutralize your protein intake. Bubblidge measurements seems to work for

men standing at the toilet. I have not heard from women that have recorded

similar bubblidge (scientific term?).

As I mentioned in the above exercise section I also use archery and

bicycling to judge my cardio condition and nutrition in addition to Dr.

Walford's 120 Year Diet book biomarker recommendations.

With respect to lymph and exercise, the best I have found to determine if I

am getting enough is how I feel when I move after being stationary for a

while. If getting up produces soreness or some form of pain, then I know

that I have not moved enough. Or if I feel mentally slow or not as

motivated, then I know I am in need of more exercise.

Diet for my 3 main meals per day:

2 Sherm's MegaMuffins (made with an added 1 CU flour for 20 muffins) + green

tea for breakfast

Walford MegaFruit Salad + 2 Brazil nuts

Walford Supreme Salad + slice of whole wheat high fiber bread

I eat the above for about 60% of my meals. Then add additional calories if

necessary due to physical movement requirements--100 calories per mile for

walking/running and 30 calories per mile bicycling.

I would be interested in what other biomarkers others are using to assure

optimal nutrition.

I wish you well,

Ken