then switched to life extension work, went to school for biochemistry, joined SENS
Lost 60 pounds in personal practice
Three papers that he thinks is applicable
Low iron status and enhanced insulin sensitivity in lacto-ovo vegetarian (2001 paper)
The efficacy of insulin in stimulating whole-body glucose disposal (insulin sensitivity) was quantified using direct methodology in thirty lacto-ovo vegetarians and in thirty meat-eaters. All subjects were adult, lean (BMI less 23 kg/m2), healthy and glucose tolerant. Lacto-ovo vegetarians were more insulin sensitive than meat-eaters, with a steady-state plasma glucose (mmol/l) of 4.1 (95 % CI 3.5, 5.0) v. 6.9 (95 % CI 5.2, 7.5; respectively. In addition, lacto-ovo vegetarians had lower body Fe stores, as indicated by a serum ferritin concentration (microg/l) of 35 (95 % CI 21, 49) compared with 72 (95 % CI 45, 100) for meat-eaters To test whether or not Fe status might modulate insulin sensitivity, body Fe was lowered by phlebotomy in six male meat-eaters to levels similar to that seen in vegetarians, with a resultant approximately 40 % enhancement of insulin-mediated glucose disposal Our results demonstrate that lacto-ovo vegetarians are more insulin sensitive and have lower Fe stores than meat-eaters. In addition, it seems that reduced insulin sensitivity in meat-eaters is amenable to improvement by reducing body Fe. The latter finding is in agreement with results from animal studies where, no matter how induced, Fe depletion consistently enhanced glucose disposal.
Blood donation for meat eaters got the insulin sensitivity improved by 40%. For people were not over weight.
BMC Endocrin disorders
Extremely short duration high intensity interval training substantially improves insulin action in young healthy males
15 minutes of activity with 6 sessions per week. four to six by 30 second sprints per sessions
but must get conditioning before starting.
Over a few weeks you get great benefits.
Traditional high volume aerobic exercise training reduces cardiovascular and metabolic disease risk but involves a substantial time commitment. Extremely low volume high-intensity interval training (HIT) has recently been demonstrated to produce improvements to aerobic function, but it is unknown whether HIT has the capacity to improve insulin action and hence glycemic control.
Sixteen young men (age: 21 ± 2 y; BMI: 23.7 ± 3.1 kg·m-2; VO2peak: 48 ± 9 ml·kg-1·min-1) performed 2 weeks of supervised HIT comprising of a total of 15 min of exercise (6 sessions; 4–6 × 30-s cycle sprints per session). Aerobic performance (250-kJ self-paced cycling time trial), and glucose, insulin and NEFA responses to a 75-g oral glucose load (oral glucose tolerance test; OGTT) were determined before and after training.
Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P < 0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations post-training (pre: 350 ± 36 v post: 290 ± 39 μmol·l-1, P = 0.058). Insulin sensitivity, as measured by the Cederholm index, was improved by 23% (P < 0.01), while aerobic cycling performance improved by ~6% (P < 0.01). Conclusion The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes. Subjects Twenty-five young healthy sedentary or recreationally active men were recruited to participate in this study, with none engaged in a structured endurance training program. Subjects were randomly allocated to one of two parts of the study. Sixteen subjects (mean ± SD: 21 ± 2 y; 82 ± 17 kg; 1.83 ± 0.08 m; BMI: 23.7 ± 3.1 kg·m-2; VO2max: 48 ± 9 ml·kg-1·min-1) were allocated to the main part of the study, and completed the full experimental procedures. The remaining nine subjects (mean ± SD: 23 ± 8 y; 73 ± 9 kg; 1.78 ± 0.09 m; 23.0 ± 1.4 kg·m-2; VO2max: 47 ± 11 ml·kg-1·min-1) took part in a separate experiment to determine intra-individual variation in response to an oral glucose tolerance test, and did not perform HIT. There were no significant differences in the age, height, weight, BMI or VO2max between the two groups of subjects. Subjects were informed of the experimental protocol both verbally and in writing before giving informed consent. Furthermore, all subjects were informed about how potential life-style changes could affect the results of the study, and were requested to maintain their normal diet and levels of physical activity (apart from the training program) throughout the duration of the study
He uses a treadmill desk. $150 used.
2 mile per hour treadmill.
Some people use standing desk.
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