Exercising and losing weight

[Lala81]

On 3/25/2025 at 11:13 AM, TangoCharlie said:

Gave in due to another increase in LDL, so am on generic crestor 10mg a day for the past 3 months. Saw almost 50% reduction in LDL.

Hopefully this is the only med I need to take for life....

 

i'm on atorva 20mg since december. waiting for my blood test result to come out. 

[Sosaria]

On 3/21/2025 at 10:51 AM, Ender said:

This time I used CoPilot to review and highlight key points.  Just ordered 2 tubs of beet powder to try.

 

The attached file is a transcript of a youtube. Please revise, summarize and highlight key points and conclusion.

Here's a revised summary of the YouTube transcript along with its key points and conclusion:

Topic: The Powerful Mitochondrial Effects of Nitrates
Summary: The video explores how dietary nitrates positively influence mitochondrial function, focusing on a study that investigates these effects. It explains the biochemical pathway of nitrates being converted to nitric oxide and their subsequent role in improving mitochondrial efficiency and ATP (adenosine triphosphate) production.
 

Key Points:

Nitrate Conversion and Function:

• Nitrates from food sources (e.g., spinach, beets, celery, salami) are converted to nitrites in the mouth, then to nitric oxide in the stomach.
• Nitric oxide plays a role in vasodilation (widening blood vessels) and impacts mitochondrial function.

The Study:

• Randomized control trial with participants consuming sodium nitrate or a placebo (sodium chloride) for three days.
• Muscle biopsies revealed nitrate consumption increased ATP production by 23% and improved mitochondrial efficiency (oxidative phosphorylation efficiency).

Mechanisms:

• Reduction in Proton Leak: Nitrates reduce leakage of protons in mitochondria, enhancing efficiency.
• Interaction with Complex IV: Nitric oxide slows electron transfer in the electron transport chain, stabilizing electrons and potentially reducing free radicals.
• Efficiency of ATP Synthase: Nitrate consumption maintains a stronger proton motive force, leading to higher ATP production.

Mitochondrial Biogenesis:

• The study found no significant effect on mitochondrial biogenesis (creation of new mitochondria), despite some variability among individuals.

Other Observations:

• Data suggests nitrates improve the efficiency of existing mitochondria rather than increasing their quantity.

 

Conclusion:

• Consuming nitrates may enhance mitochondrial efficiency and energy production, making them potentially beneficial for overall cellular health.
• While results were derived from isolated nitrates, incorporating nitrate-rich foods could support similar outcomes. However, more studies are needed to confirm effects in different populations (e.g., women, individuals with chronic illnesses).

Not what I meant, pick up points that is related to me as a runner.

Got it! Let me pull out the key points from the video that are most relevant to runners and endurance athletes like you:
 

Key Points for Runners:

Enhanced Energy Production:

• Consuming nitrates improves mitochondrial efficiency, leading to 23% more ATP production. This means your muscles can generate more energy, enhancing endurance performance.

Improved Oxygen Utilization (VO2 Efficiency):

• Nitrates reduce oxygen consumption at the mitochondrial level, making energy production more efficient. This translates to better stamina and potentially improved VO2 max, a crucial metric for runners.

Reduced Free Radical Damage:

• Nitric oxide, derived from nitrates, helps stabilize electrons in the electron transport chain, potentially reducing the formation of free radicals. This could contribute to faster recovery and less oxidative stress from intense runs.

Reduced Proton Leak:

• Nitrates decrease proton leakage in mitochondria, improving the proton motive force that powers ATP synthesis. This boosts overall muscle efficiency during prolonged exertion.

Fast Absorption and Impact:

• Nitrates from supplements or juice (rather than whole foods with fiber) may work more quickly, making them a convenient pre-run option for maximizing their benefits during performance.

 

Practical Takeaways:

• Timing: Consider nitrate-rich supplements or beetroot juice 2–3 hours before a race or training session for optimal benefits.
• Efficiency Gains: Nitrates support energy production at the cellular level, especially useful for long-distance runs or when you’re pushing your limits.
• Recovery: Their potential to reduce oxidative stress might aid quicker recovery post-run.

If you'd like, I can help with pre-run nutrition ideas or strategies to incorporate nitrates into your routine!

 

NO is good for vasodilation which helps the hydraulic pressure to make a stiff rod

Why this guy never state the obvious.

Edited March 25 by Sosaria

[TangoCharlie]

On 3/25/2025 at 12:31 PM, Lala81 said:

i'm on atorva 20mg since december. waiting for my blood test result to come out. 

We started about the same time then. Is 20mg a high dose? Your LDL higher than mine or you have a target level?

[Ender]

On 3/25/2025 at 11:13 AM, TangoCharlie said:

Gave in due to another increase in LDL, so am on generic crestor 10mg a day for the past 3 months. Saw almost 50% reduction in LDL.

Hopefully this is the only med I need to take for life....

 

your trig is low. good leh. you on low carb? 

I will be doing my lipid panel next week with a NUS research study. Got free DXA scan for my bone density. Last round 1.5 years back, my LDL also failed at 143 mg/dL. Strange that the poly doc didn't raised any alarm during the consultation.

[Ender]

On 3/25/2025 at 12:31 PM, Lala81 said:

i'm on atorva 20mg since december. waiting for my blood test result to come out. 

just curious, as a doctor, you are seeking consultation from another doctor? Or this is self treated?

[TangoCharlie]

On 3/25/2025 at 3:26 PM, Ender said:

your trig is low. good leh. you on low carb? 

I will be doing my lipid panel next week with a NUS research study. Got free DXA scan for my bone density. Last round 1.5 years back, my LDL also failed at 143 mg/dL. Strange that the poly doc didn't raised any alarm during the consultation.

On IF, no breakfast on weekdays. Not on particular diet but kept sugar off most of my drinks. Except alcohol. Lol.

140+ still ok, mine was 160 before doctor suggest meds since I don't have other risk factors. I kiv until 170+.bopian.....

[Lala81]

On 3/25/2025 at 2:57 PM, TangoCharlie said:

We started about the same time then. Is 20mg a high dose? Your LDL higher than mine or you have a target level?

Atorvastatin and rosuva usual dose is 2:1 for equivalent effect. So 10mg rosuva is equal to my Atorva dose. 

[Lala81]

After Atorva and taking lot more fish soup and noodles for work meals. 

My LDL was originally 175 in Aug 24. Then rose to 193 in nov before I was convinced that diet didn't make a difference.  Now is about 87.

[Lala81]

On 3/25/2025 at 3:28 PM, Ender said:

just curious, as a doctor, you are seeking consultation from another doctor? Or this is self treated?

Need my colleague to draw blood for me! Lol. 

Treatment plan of course is ownself treat. 

[Ender]

Using ChatGPT 4o for the video review.

 

 

Key Points from the Transcript of "Preventing Aging Mitochondria through Exercise":

1. Role of Mitochondria:

• Mitochondria are essential organelles that provide energy for our cells, protect against cancer, and play critical roles in hormone production.
• As we age, mitochondria can become damaged, leading to decreased functionality.

2. Study 1: Aerobic Exercise Intervention:

• Participants: Included 20-year-olds and 70-year-olds.
• Intervention: 12 weeks of supervised aerobic exercise (cycling).
• Results:
  • Both younger and older participants showed increases in mitochondrial proteins (e.g., PGC1α, citrate synthase) linked to mitochondrial biogenesis and metabolism.
  • Mitochondrial dynamics proteins (involved in fusion and fission) also increased in both groups.
  • Relative improvements were similar between young and old; however, absolute improvements were smaller for the older group due to lower starting levels.

3. Study 2: Comparative Study Based on Activity Levels:

• Participants: Compared young active individuals, older active individuals, and older sedentary individuals.
• Findings:
  • Active older individuals retained greater mitochondrial protein levels compared to sedentary older individuals.
  • Mitochondrial function (ATP production) in older active individuals was comparable to that of young active individuals.
  • Muscle cross-sections revealed that older active individuals had muscle composition more similar to younger individuals than to older sedentary individuals.

4. Key Insights:

• Exercise has a significant impact on improving mitochondrial function, even in older adults.
• While older individuals experience smaller absolute improvements compared to younger individuals, being active preserves mitochondrial function and muscle health.
• Active lifestyles can result in mitochondrial function that resembles that of younger individuals, regardless of age.

5. Caveats and Context:

• The comparative study did not control for other health variables (e.g., nutrition, sleep), so the observed effects might not be exclusively due to exercise.
• Relative changes in mitochondrial function might not fully reflect absolute functional differences between age groups.

6. Conclusion and Takeaway:

• Aerobic exercise is a powerful tool to enhance mitochondrial health and function, irrespective of age.
• Regular physical activity can preserve mitochondrial function and muscle health, making older active individuals physiologically closer to younger active individuals than sedentary peers of the same age.
• Leading a healthy lifestyle, including exercise, is crucial to maintaining mitochondrial health and overall physical vitality as we age.

Conclusion:

This video emphasizes the profound impact of exercise on mitochondrial health, showing that aerobic exercise improves mitochondrial function across all ages. While older individuals may have lower baseline mitochondrial function, consistent exercise allows them to achieve significant improvements. Additionally, being physically active can help older adults maintain mitochondrial function comparable to younger individuals. The findings highlight the importance of regular aerobic exercise in combating age-related mitochondrial decline and preserving overall cellular health. For individuals looking to maintain energy levels and metabolic health as they age, incorporating aerobic exercise into their routines is a highly effective strategy.

[Matoonia]

On 3/27/2025 at 2:44 PM, Lala81 said:

Atorvastatin and rosuva usual dose is 2:1 for equivalent effect. So 10mg rosuva is equal to my Atorva dose. 

Mine is double of what you taking. I'm taking 40mg Atorva. 

But my LDL was 220 when i started taking. 

 

[Lala81]

On 3/27/2025 at 5:44 PM, Matoonia said:

Mine is double of what you taking. I'm taking 40mg Atorva. 

But my LDL was 220 when i started taking. 

 

Haha yeah. I was considering stepping up if needed. 

If you have Diabetes or stroke or heart vessel disease, better to bring down to below 70. 

[Matoonia]

On 3/27/2025 at 6:54 PM, Lala81 said:

Haha yeah. I was considering stepping up if needed. 

If you have Diabetes or stroke or heart vessel disease, better to bring down to below 70. 

Yes my CT score also high, coupled with high cholesterol so have to drop really low. Now taking 40mg atorva and glyprin to reduce the risk of heart attack/stroke

[Lala81]

On 3/27/2025 at 9:08 PM, Matoonia said:

Yes my CT score also high, coupled with high cholesterol so have to drop really low. Now taking 40mg atorva and glyprin to reduce the risk of heart attack/stroke

What's your current LDL? 

The good thing is that if you bring your LDL below 70. There's evidence that there will be remodeling of the blockages over years. 

 

 

 

Edited March 27 by Lala81

[Matoonia]

On 3/27/2025 at 9:47 PM, Lala81 said:

What's your current LDL? 

70 but doc say aim for below 50... 

[Lala81]

On 3/27/2025 at 10:08 PM, Matoonia said:

70 but doc say aim for below 50... 

She/He's right due to the reason I added on earlier. Below 70 is ok but got Evidence show below 50 even better effect of the remodeling. 

[MX-5]

@Lala81 

 

hello, I'm curious as to, how fast does reading change? I'm on atorvastatin 10 mg daily. when I did blood test at polyclinic in January 2025, LDL was 1.5 mmol/L (about 58).. I did one in February 2025 (after CNY goodies), it was 2.24 (about 86). like jump a lot in one month (possibly due to all the food intake during CNY)?

 

 

[Lala81]

On 3/28/2025 at 1:41 PM, MX-5 said:

@Lala81 

 

hello, I'm curious as to, how fast does reading change? I'm on atorvastatin 10 mg daily. when I did blood test at polyclinic in January 2025, LDL was 1.5 mmol/L (about 58).. I did one in February 2025 (after CNY goodies), it was 2.24 (about 86). like jump a lot in one month (possibly due to all the food intake during CNY)?

 

 

We check after 3 months of starting or changing dosage. 

But from experience, about 1 month already got change. Sometimes after starting treatment, some patient kan chiong spider, 1 month already ask me to check. 

Edited March 28 by Lala81