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[Pinnacle Elements]

Got it so 12 hours+ could have sworn I heard even longer like 24-48

Fact or Fiction: The Anabolic Window

By Sarah Katz, Graduate Student in Dietetics, Coordinated Program It is common practice to reach for a protein shake immediately after

lewis.gsu.edu

Nutrient timing revisited: is there a post-exercise anabolic window?

Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Some have claimed that this approach can produce dramatic improvements ...

www.ncbi.nlm.nih.gov

The second literature is really interesting and in depth about the entity of nutrient partitioning relative to exercise timing. Carbs are just as important to replenish as soon as intraworkout.

 

[egruberman]

i dont even want my LDL that low

Since rebuttals were supposed be not a thing and I asked, "how low is too low" I figured I'd answer. There are two separate trials on PSCK9 inhibitors that lowered LDL to around 20mg/dL with no side effects:

https://www.nejm.org/doi/full/10.1056/NEJMoa1615664

https://www.nejm.org/doi/full/10.1056/NEJMoa1801174

Outcomes improved linearly with a reduction in LDL. That's not to say that there isn't some threshold below which is unhealthy. There are certainly essential mechanisms for which LDL is required and speculation that below 40mg/dL is not good, but no real literature identifying that threshold.

 

[DECLAN]

reading the study the finding is that 100g of protein had a longer period of anabolic activity than 25g.

That’s not really relavent.

Lol protein is something small guys like us worry about because we cannot eat more without getting fat. I think Justin Harris did do the math on the hypothetical protein synthesis needed to accrue 10lbs of actual muscle tissue every year it in one of his interviews and it’s not much, something so small.

However, nobody is growing 10lbs a year or whatever crazy number gymrats claim they did or else there we will see 250lbs for 6ft+ 200lbs for short individuals walking around in public. Hell, probably 50% in my gym juices but only 10% look the part.

I guess don’t overthink it and just eat enough protein, let the aas do it’s job.

 

[explodingHeart]

I'm going to jump in with my own controversial opinion. Statins are unnecessarily demonized in this country primarily as a result of misapplication by the medical establishment and the goddamned American College of Cardiology that refuse to update their treatment guidelines to modern standards.

The clinical trials for statins were intended to be successful, ergo they were used on high risk populations for whom anything but higher doses would have been unethical. In many cases, they were used as secondary intervention for heart disease. Secondary, meaning that the patient had already experienced one MACE. As a result, dosing guidelines are based on these clinical trials.

All the while ASCVD is growing as the leading cause of death in this country when we have these awesome prevention tools that aren't actually being used for prevention. Once the disease has occurred and merits treatment it's too late for prevention and then becomes a matter of intervention.

The hate for statins stems from the doses being used and the relatively low frequency of adverse side effects such as various symptoms of myalgia and fucking type 2 diabetes, which occurs within 3 years in 1/3 of the patients that go on 80mg atorvastatin daily.

So look at the dose response curve of statins:

View attachment 292681

You'll notice that 85% of the efficacy comes from roughly 25% of the maximum dose in the case of rosuvastatin and is pretty similar for atorvastatin.

There's also the fact that that the medical establishment has failed to measure ApoB when the rest of the civilized world is using it as the primary biomarker to directly measure the risk of ASCVD. While LDL-C is closely correlated with risk it is less precise and there's the fact that ApoB is causal and has a linear relationship. It's not popular because the test is "expensive" at roughly $15.

Finally, the ACC continues to recommend statin mono-therapy for lipid management when there's a host of other tools that are complementary and equally well tolerated that will further reduce ApoB sufficient not only to mitigate the risk of increasing plaque burden, but potentially reduce it.

I'm thinking of ezetimibe, bempedoic acid, and PCSK9 inhibitors like Repatha (evolocumab). A little of each is a great deal more effective than a lot of any one.

Finally, I apologize for my complete inability to explain anything to a 5yo.

tldr;

low dose rosuvastatin (5mg a day) will wipe out most ApoB for normal people.

It's dirt cheap as generic and cost pennies a day.

> ezetimibe
Cost more and not as strong. Still great though. Very benign.

> PCSK9 inhibitors like Repatha
Gold standard. No side effects. Wish all of the USA could get it for cheap. Wipes out most ApoB and gives you lipids of a child.

 

[explodingHeart]

blah blah LDL too low

It's ultra low in kids, healthy teens, and people genetically low LDL that makes them immune to heart disease.

There is no too low.

It's like saying "I don't want the amount of bacteria in my injectables too low"

 

[egruberman]

tldr;

low dose rosuvastatin (5mg a day) will wipe out most ApoB for normal people.

It's dirt cheap as generic and cost pennies a day.

> ezetimibe
Cost more and not as strong. Still great though. Very benign.

> PCSK9 inhibitors like Repatha
Gold standard. No side effects. Wish all of the USA could get it for cheap. Wipes out most ApoB and gives you lipids of a child.

You missed bempedoic acid. Cheaper than ezetimibe if ordered from India and has more evidence of positive outcomes when used as mono-therapy in statin intolerant patients.

Use one or all in combination if that's your bag.

 

[Cheburek1]

More than 1 gram per pound of protein is not necessary.

Calories are much more important than carb/fat ratio.

Just count cals and protein. Done.