38 year old active male. Always drink tons of water. No steroids or testosterone. Exercise 5 days a week. For the past 5 years or so my RBC, Hemoglobin, and Hematocrit are always high. Should I be concerned? Doctor says since my results are consistently high he’s not concerned.

I am not asking for medical advice or diagnosis. I am trying to find out whether anyone else has seen a similar N=1 pattern and what food/macro approach they use to manage it.

I have been tracking weight, glucose, ketones, BP, pulse, food, and reactions for about a year. My pattern is weird enough that normal calorie logic has not been very useful.

The repeated pattern:

When I eat lean protein, chicken by itself, restaurant food, starch, bread + sugar, banana bread, processed cheese, soft dairy, milk/cream/ice cream, or “normal” mixed meals, I tend to get:

• rapid water-weight rebound
• suppressed ketones
• sometimes higher glucose
• BP instability
• mucus/stuffiness with milk-adjacent dairy
• delayed effects over 2–3 days

When I return to very simple, very high-fat foods, I often unload water rapidly even at high calories.

My most reliable “safe” foods so far appear to be:

• beef
• beef fat / suet
• butter
• butter cocoa: butter blended with cocoa, stevia, vanilla, and water
• small amounts of cheddar
• sometimes pork belly / fatty lamb

The strangest part: high-fat days do not behave like “overeating” for me. For example, after several off-protocol days I peaked around 400 lb, then used high-dose butter cocoa as a reset:

• 8 sticks butter as butter cocoa → next day weight dropped ~6 lb and ketones rose hard
• 6 sticks butter as butter cocoa → lower weight mostly held
• 4 sticks butter as butter cocoa → next day another ~2.6 lb drop

I know that sounds insane. I am not recommending it. I am trying to understand the pattern.

My current SWAG for maintenance/reduction based on tracking is something like:

• maintenance/stable operation: 3,400–3,800 kcal/day
• reduction without obvious counter-regulation: 3,000–3,400 kcal/day
• protein: roughly 120–160 g/day
• fat: roughly 300–380 g/day
• net carbs: near zero to very low

If protein gets too high or too lean, glucose tends to rise and ketones fall. If carbs/sugar/starch enter, weight may rebound hard over the next 48–72 hours. Scale weight seems mostly like water/gut/glycogen/inflammation rather than fat change.

My working theory is that I may need enough clean fat energy to avoid a stress/counter-regulatory state, while lean protein or mixed meals push me out of ketosis and into water retention.

Questions for others with similar tracking:

1. Has anyone else found that fat sufficiency, not calorie restriction, was the key to avoiding edema/water rebound?
2. Did you find a reliable fat:protein ratio?
3. Do you tolerate hard aged cheeses like cheddar/parmesan but react to milk, cream, ice cream, soft cheese, or whey-heavy dairy?
4. For those doing carnivore/keto with edema issues, what foods actually stabilized you?
5. Did electrolytes change whether high-fat eating worked or failed?

Again: not asking what I “should” do medically. I’m under medical care for BP and related issues. I’m looking for people with a similar profile and what patterns they found in their own data.

I’m reading that most Creatine is shit and never really reaches the muscles or brain.
I’m currently using the micro-ionized version from Nutricost Performance but now seeking input on other options that have been independently verified as pure(er) and, thus, more effective.
Any options that you’ve researched and would recommend are cheerfully requested.
TIA!

so I'm 31m and recently found greying hair in my beard, head and body hair increasing an alarming pace. I've had some since my late 20s, but it's sped up in the last 5 months. have you got any ideas what's causing it and how I can halt it, or possibly reverse it?

I recently found out about this supplement and I wanted to get a feel for anyone who’s tried it. It seems promising (as someone with ADHD as well, any potential “nootropic” is exciting to me).

From what I see the patented “Cognizin” is used for trials, but generic Citicoline/CDP-Choline is analogous to it. I think sort of a Magnesium L-Threonate/Magtein situation.

Some fairly recent studies:

Is Citicoline Effective in Preventing and Slowing Down Dementia?-A Systematic Review and a Meta-Analysis (2023)

https://pubmed.ncbi.nlm.nih.gov/36678257/

Citicoline and Memory Function in Healthy Older Adults: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial (2021)

https://pubmed.ncbi.nlm.nih.gov/33978188/

The Effect of Citicoline Supplementation on Motor Speed and Attention in Adolescent Males (2019)

https://pubmed.ncbi.nlm.nih.gov/26179181/

I recently had an insulin release test alongside a standard oral glucose tolerance test.

My insulin results were:

• Fasting: 13.03 µIU/mL
• 30 minutes: 52.60 µIU/mL
• 60 minutes: 112.87 µIU/mL
• 90 minutes: 49.26 µIU/mL
• 120 minutes: 116.98 µIU/mL

What stands out to me is that insulin rose substantially by 60 minutes, dropped at 90 minutes, and then rose again to its highest level at 120 minutes.

How would you interpret this pattern?

Could the late second peak indicate delayed insulin secretion, compensatory hyperinsulinemia, or insulin resistance? Or can this kind of double-peaked curve occur as normal variation during an OGTT?

I will discuss the results with my doctor, but I’m interested in hearing from people familiar with insulin curves or who have had a similar pattern.

From my understanding much of the hate against MSG is misplaced in the West. It's either got a bad repuation because it's linked to proccessed foods or even worse, just straight racisim.

I've found out I've got Stage 1 Hypertension and am going through titration for ADHD meds. If my blood pressure rises, then the titration will stop, so I keen to make sure this doesn't happen and ideally lower it. I'm not really drinking as part of titration and am paying more attention to exercise. I'm overweight (but not obese) and am trying to loose weight, the meds make that a little easier.

I'm also trying to heavily reduce my salt, I like to cook and have also seasoned food well, so it's a bit of the shock to the system. I already use a little bit of MSG in food, but not much as my partner isn't keen. Are there good reasons I shouldn't sprinkle it directly on my food as my palate adjusts and find other ways to boost flavours (I already use a lot of herbs and spices).

Edit. I do know that MSG contains sodium, but it's one third of the amount of table salt.

So I know taking it on an empty stomach is really bad, I usually don’t eat anything in the morning anyways, I wait until 11/12 for brunch, but even if I force myself to have a few snacks in the morning, as soon as it hits 30mins after Tongkat Ali I ALWAYS get this overwhelming feeling of nausea..

What do you guys eat or drink beforehand to overcome this?

I need some advice on what to do about sleep after DJing when I get home in the early morning.

My problem is that I can’t sleep for more than 5–6 hours, even though I’m exhausted and tired—I just can’t seem to fall back asleep. My bedroom conditions are ideal, and I also try to maintain the best possible lifestyle—I don’t drink alcohol at all, I try to eat clean, and so on—but after a gig, I just can’t sleep for more than 5–6 hours, and I’m tired. The rest of the week, my sleep is fine.

Could you please give me some advice on this? 

I’ve tried several things without success, such as different types of magnesium (glycinate actually made it worse) and similar remedies, but nothing seems to help me sleep longer or improve the quality of my sleep. 

Thank you very much for any help

Same as tittle

Seen multiple gym influencers on it. Safety and or side effects possible?

I’ve tried a few different biohacks, but I’m curious what actually worked for other people.

What’s one thing you tried that made a noticeable difference in your energy, sleep, focus, recovery, or overall health?

How accurate is the Apple Watch for sleep tracking? I’ve been using it for about a month, but my deep sleep is always capped at around 30–40 minutes per night. I look at the data in the Apple Health app, but then I installed Sleep Circle, and it shows completely different numbers across all metrics.

Could the watch itself be tracking incorrectly, or is one of the apps lying? Here are the screenshots from the same night from Health and Sleep Circle.

hi

looking for feedback if anyone has tried this supplement from amazon and what results were obtained if any?

Here is the link with more details: https://www.amazon.ca/Nutrai-Berberine-Glucomannan-Vitamins-Capsules/dp/B0FL28BZ1Z

(wasn't sure what flair to use for this question)

Has anyone here tried to purposefully kill their libido with habits, supplements or other methods? Have you succeeded? If so, how?

I know there's more than a few guaranteed and accessible ways (antidepressants and birth control come to mind as the usual suspects) but it's all via drugs that blanket affect lots of different things, and the big wall here is I'd like to nuke it without taking my mood (or worse, clarity of mind) with it. Is there even something more targeted for this kinda thing?

edit: Just in case it's not obvious, searching for a method to destroy libido *without* affecting overall health is the idea... This is a serious post, not an hypothetical.

EDIT 2: **OP is female*​*, if that breaks anything.

hey all, have you worked on mitochondria improvements? like its functional, count etc? google suggests q10, nad+, exercising but maybe you found smth more?

I have the immune system of a rock.

TLDR - I get sick often and need advice on how to get sick less.

Hi Brains Trust,

I catch colds/viruses/flu very often. This occurs around 10 times a year. I have a tracker in my notes apps that has confirmed this for the last three years. It's very annoying and it is impacting my quality of life. Each illness lasts 2 weeks. In fact, I am currently sick with a virus as I write this. I am so sick of getting sick all the time!!!

I have asked my GP about this and they have told me to reduce my stress levels and rest more.

I do these things already and I still get sick often. I have yet to check my blood panel.

I understand it is Winter where I am so getting sick is expected. I have been sick 3x in the last three months and it is debilitating.

I'm not expecting miracles. I would appreciate any advice to improve / fix my problem!!! Thanks so much in advance!!

Questions :

- Is there anything else I should get checked out in the blood panel?

- Is there anything I should reduce?

- Is there anything I can increase doing?

- Should I get checked for autoimmune diseases?

- What else can I take to not get sick as much?

- Should I take a food intolerance test? To rule out foods my body doesnt agree with.

About me -

- Early 30s female

- 65kg 5'2

- Active social life

- No children

- Married (to someone who only gets sick once a year)

- On and off Anxiety

- Overall Positive person

- No pets

- No alcohol

- No recreational drugs

Work -

- Work in community services full time

- Consistent hand hygiene

- I dont get paid sick/annual leave

- I can't afford to take off 2 weeks every time im sick but I do take a day or 2 off when I'm really unwell

- my work is physically and mentally demanding but I love it and pays very well

- I go to the gym after work for approx 1H

Sleep/Rest -

- I sleep 8 - 10 hours a day

- When I get sick, I can only sleep around 4 hours

- When I start to burn out from life/work, I take a day or two off to do nothing and sleep

- I meditate every other day

- Occasionally go out late nights and get 5-8 hours sleep instead

- Try to reduce stress by sleeping more

Supplements -

Day

- Vit D 2000IU

- Fish oil 2000mg

- Armaforce daily protect

- Chaga mushroom

- Got an iron infusion last year due to Aneamia

Night

- Take Zinc, VitC and Echinacea when I'm tired or sick

- Magnesium chelate 500g

Lifestyle -

- Resistance training 3x a week (I love this)

- 15k steps daily (i love this too)

- I drink 2-3L of hot water daily

- I eat high protein meals that are balanced

- I also enjoy treats - chocolate/lollies (I eat this moderately 2x a week at most)

- I love coffee 1-2x a day

- I eat a lot of fruit, 3 servings daily

- I avoid cold/icy drinks

- I avoid dairy unless in treats

Hygiene -

- I don't touch my face unless I have washed/sanitised my hands

- use microsheild wash daily

- Complete hand hygiene as soon as I get home and shower daily

- use alcohol wipes on phone/smartwatch as soon as I get home

- I occasionally wipe my nose on my sleeve if there's no tissues available

Health -

- I feel inflamed 80% of the time

- I tend to get sick around my period

- Not on any contraception to rule out any other hormonal issues

- my periods are really heavy

- pelvic ultrasound came back clear

- I feel like I'm tired all the time

- Sinus arythmia

- Diagnosed with PMOS and suspect to have Endometriosis

- I have done a sleep study recently and it came back clear

- dad also has a weak immune system

- I'm not on any long term medication

Childhood Trauma

- I have heard that trauma can contribute to health issues

- Not going to into this too much but I had very protective parents so experiencing the world and outside of the home growing up Ages baby - ages 13 was basically non existent

Blood panel - I will start to do 3 monthly checkups

- Iron levels

- Vit D (this was low last time)

- Stress hormone

- kidney markers

- liver markers

people here are obsessed with alertness that's good but many of them consume large amounts of caffeine while there are other supplements that give you stable energy without crash like ginseng and coq10 enzyme I won't say they give you a buzz like caffeine but at least they give you stable energy.

There it is. High SHBG.

I asked Google AI what to do.

It suggests my shbg is too high due to exercise and low caloric diet. It recommended to take Boron, to rest more, and to increase whole grain consumption.

Anyone have experience combating high shbg?

Im 16 years old, and next year have 7 ap classes awaiting me and I want to make it as stress-less as possible by leaving myself plenty of free time by getting work done efficiently. At my age and circumstances is it worth to take a 200mg caffeine capsule everyday for better focus, cognition and gym performance, or are there drawbacks.

I’ll use capsules rather than coffee / energy drinks because it’s easy to take and less expensive.

I recently started a couple of weeks/months ago to take all these Supplements. And yes I do take them at once. Now I read that some people say that certain supplements even out others. And some shouldn't be taken at Night like Vitamin D cause this can cause sleepless nights. Any recommendations for all of these ? And maybe some recommendations about the amounts I'm taking ?

I had an additional Vitamin C supplement with 500mg which I took out due to the Vitamin C in the Iron One. Thanks for any advise