KathleenC wrote: ↑Tue Jul 25, 2023 8:09 am
My problem with weight is the opposite. I am 5'6" and have weighed around 123 pounds since college (I'm 59). I lost 5 pounds during a bout of food poisoning while traveling in February, dropping me down to 118. I didn't really think it was a big deal, assuming the weight would return to my setpoint like it always has in the past, but it didn't. Then, I found about my APOE4 status in June and I lost a few more pounds when I changed my diet. I am eating over 150% of my target calories as measured by Cronometer and I simply can't gain any weight. My BMI is 18.7. My carbs right now are at around 50 grams per day and my protein grams are at around 90. I am guzzling high Polyphenol olive oil, eating large amounts of nuts and healthy seeds, etc, with no luck in the weight gain category. I eat in an 8 hour window. I'm leaving for a 3 week trip to overseas today and I know I won't be able to maintain the target diet and exercise. I just hope I don't lose any more weight.
More Z2 and less Z4 may help as won't be as calorically demanding. Also, my non medical opinion is that excessive endurance training at higher zones may be catabolic. I'm not saying do zero of this level, but be targeted. San Millán said he will do 5 minutes at the end of his Z2 rides. Likewise, I will do a small amount of higher zones. In my case, training in higher zones may have been my path to afib 19 years ago. After a 2 1/2 month episode in the first 4 months, I've managed to keep my AF burden very low. I found that long duration activity at a Z2 level was not an AF trigger, while long duration activity at higher zones was.
From my understanding, consume your protein in boluses of 30 grams or more (if from animal sources - may need materially more if from veg because of amino acid distribution). This will stimulate muscle protein synthesis. A podcast on this topic is Attia with long time protein researcher,
Don Layman. My summary is eat at least 30 g at your first meal and again at your last meal of the day.
Here is from The End of Alzheimer's Program book:
EXCESSIVE WEIGHT LOSS We’ve found that some patients have difficulty maintaining their weight, which can become counterproductive. While body mass index is a rough measure, taking into account only height and weight, there is a lot of room for personalization based upon your body frame and muscle composition. We recommend maintaining a minimum BMI of 18.5 for women and 19.0 for men if under age 65 and higher for those over age 65. If your weight drops beyond that, you are at increased risk of sarcopenia (the loss of lean muscle mass) and osteopenia (the loss of bone), both of which accompany aging and are correlated with an INCREASED risk of cognitive decline. (We’ll talk more about this in chapter 13.) For now, understand that you must adjust your strategies if your weight drops too low. Here are some helpful tips. Strategies for Gaining Weight Consider shortening your fast. Still try to stop eating several hours before bed, but feel free to eat in the morning following the KetoFLEX 12/3 food pyramid. Use more healthy fat! Add an extra tablespoon or two of high polyphenol extra virgin olive oil (EVOO) to your salads and veggies. This is an easy way to add extra calories. Enjoy an extra handful (or two) of nuts. Nuts are extraordinarily healthful and delicious. Freely enjoy. Macadamias and pecans are especially helpful for weight gain.
Add ghee, coconut oil, or MCT to your coffee. This is a simple way to increase calories and induce ketosis. The exogenous ketones from coconut and MCT oil may be especially helpful for those trying to gain weight, as low body fat may prohibit the creation of endogenous ketones. If you develop GI symptoms, consider the use of digestive enzymes. But see the cautions about this in chapter 8. Ensure that you’re getting enough protein in your diet (review the suggestions in chapter 10). Your body cannot synthesize or store the protein it needs for essential body functions. You should include it in your diet, or your body may cannibalize your muscles—not good! While you are healing your digestive system and recovering from toxic exposures, you may have additional protein requirements. Equally important is adequate stomach acid to ensure proper digestion of protein. Be strong. Be sure to concentrate on building strong muscles and bones. Devote a part of your exercise program to strength training and weight-bearing exercise. Don’t forget resistant starches. Add a small amount of cooked and cooled legumes, root vegetables, or tubers at each meal. By using EVOO or ghee as a delicious topping, you’ll both blunt any glycemic response and add extra calories. You can also cycle out of ketosis once or twice per week, with sweet potatoes, for example, to avoid further weight loss. Get involved in meal planning and preparation. Scour recipes to find innovative ways to make your favorite foods to stimulate your appetite. If you’re cooking for someone affected with Alzheimer’s, involve him or her in the meal planning and preparation. Seeing, touching, and smelling the food promotes the secretion of our digestive enzymes and prepares our bodies to eat. Relax while eating. Turn off your TV and your phone. Put away your work. Make mealtime a nurturing and relaxing ritual. Slowly enjoy your food. Linger over a second helping. You’re worth it.
Bredesen, Dale. The End of Alzheimer's Program (pp. 97-99). Penguin Publishing Group. Kindle Edition.
Our own Julie G helped write this book and her BMI is in the 18 range.