Mr T Pities the Fools

I do indeed pity the fools: those fools being those not concerned with Mr T. T as in testosterone. That is correct dear readers, I have embarked upon a testosterone binge, also know as cleaning up and optimising my endocrine system. Having done plenty of reading on the potentially devastating effects of low testosterone on men I decided to get ahead. I did not have low testosterone but I am in my forties, also known as the old age of youth, and so I do not wish to wait until the problem emerges before I act. It is no secret that testosterone rates in men are falling every decade so I hatched a plan to exempt myself from that dubious honour. I have already been long convinced that a whole food, plant based diet is the best for raising and sustaining naturally high testosterone levels. This lifestyle plan is complimentary to that. Below is what I did.

Eliminate Xenooestrogens

Xenooestrogens are substances that the body metabolises as oestrogen even though they are not. I began to take notice of products such as soap, shampoo, shower gel and suchlike in terms of their ingredients and I found something very interesting. Firstly many of these products have an ingredients list that I need a PhD just to understand. That is a bad sign. Not only should there be relatively few ingredients in such products, but also any time there are names of compounds that you cannot recognise or pronounce then the odds are high that you are dealing with things harmful to testosterone production. I have eliminated these. I think that absorption through the skin is probably the biggest source of my exposure to these chemicals so this was a big one to remedy.

Aromatase Inhibitors

I have begun to take a supplement that essentially blocks the uptake of oestrogen. It is non-prescribed, over the counter stuff but I would not recommend you start this without speaking to your doctor. That being said I use them and they are proving themselves to be very effective in terms of clearing my excess body fat, such as it was. Right now I do not know whether or not prolonged use is effective or healthy but thirty days of this stuff has been profoundly transformative. People whom I see on a weekly basis are commenting – unsolicited – on the transformation in my physique. I am also further convinced of the efficacy of these supplements by the fact that I have not lost weight. My body fat content has reduced substantially but I am still the same weight or thereabouts, meaning that I am gaining lean muscle. This is the promised land of male health.

High T Herbal Supplements

There are a few natural substances that are readily available online, very cheap and which will raise testosterone naturally. I have started to take this as a supplement. I plumped for ashwagandha, a herb. I have added it to my daily pill regimen. Aside from prescription medications I now take ashwagandha, resveratrol, lion’s mane extract and aspirin. All of these I have been he back of reading peer reviewed research and taking expert advice. Ashwagandha is for raising testosterone levels, resveratrol is the healthy part of red wine, lion’s mane is found to sustain brain function and even stimulate neurogenesis, and aspirin as a blood thinner is good for my heart. With the exception of resveratrol, the effects of which accumulate over a lifetime, I have noticed positive effects from each of these. Aspirin has been recommended for heart health for decades so that is nothing new. Lion’s mane, which is recommended by the incredible Paul Stamets, has definitely given me a cognitive edge. I have noticed that my intellect and wit is far more powerful after a year of taking it. Ashwagandha seems, after a month, to be generating positive outcomes too.

The message, to me is clear. Take Mr T seriously.

Battling and Recovering

Coronavirus got me, and by god did it get me. In addition to two weeks in bed I have taken a long time to get over it. It was as bad as when I have had flu, and I mean real flu and not a cold. Of course, one by one it was transmitted to my family and they all had the sniffles. This is a thing. Whenever there is a respiratory ailment doing the rounds everyone else gets the sniffles and I get absolutely smashed by it. Man flu jokes aside I must just be susceptible. This of course makes personal fitness even more important so I have religiously adhered to my intermittent fasting regimen, and now I am back on the road. The weather has permitted me to run twice recently, and today I just did a mile in the snowy, freezing cold winter. Garmin very kindly gave me a badge as a result:

I chuckled when it said below that I ought to try for the toasty badge by exercising in temperatures over 100 degrees Fahrenheit. Clearly those guys have never visited the north of England.

I Never Learn

I have indulged myself in another watch upgrade. I just cannot cope with Apple Watch and I think I finally know why. As an introvert it is common to switch off and zone out when completely overloaded with sensory input, and Apple Watch is all about data, nagging and constant contact with technology. I have owned three and each time I have lasted a few months before I had to get rid of it. Introverts are at their best when functioning independently and left alone. Apple Watch is the antithesis of this. I have, hence, bought a Garmin Fenix 6S. It does not support media playback so, to avoid taking my phone on runs I have broken out my ancient iPod Nano. One day I will upgrade to a Garmin watch that supports media playback but right now I am just glad I can use it for sports, then take it off and put a proper watch on. I know I could do the same with Apple Watch but it is not designed for people like me or that sort of usage. It is a very needy device and designed for constant interaction. I just cannot assimilate all of this data from Apple. It is too much. I prefer to take what I need and then be left alone.

Sadly it took me three iterations of the damn thing before I figured this out. In my defence, introverts are so often placed in such positions. Ask any introvert and they will tell you that this is common and that we are often treated as though we are malfunctioning. Thankfully a solution was readily available, and thank god for Garmin.

Looking Forward

I want to get the drop on spring by working hard in winter. Coronavirus and the five weeks of self-isolation I have had to endure have each, obviously, been difficult. I am still fitter than previous years when I have been in this position so I will get up to speed quickly. Despite doing just a mile today it is progress. I could have gone further but it was -2C. You can knock that even lower if you include windchill, and breathing air that is so cold can be very painful. Thankfully the nights are getting lighter so I can easily be up to double figure distances by the time warmer weather arrives. I think that, even without factoring in lockdown, this has been a bitter and long, dark winter. The biggest challenge has been mental health and at my age I manage it scrupulously and without slacking off.

After a horrible year in 2020 it’s time to get moving.

Nine Minute Miles: Smashed

Today I ran around a local waterway, Clowbridge Reservoir, and by god I smashed the time, beating nine minute miles. Granted, this is only a two mile run but since I am building again after injury – getting good distance hopefully quicker than last time – I am putting this one in the win column. Hell, I kicked the ass out of my previous best by a minute per mile. I can only presume my whole plant diet is powering this because I barely feel at all tired after legging it as fast as I can for 18 minutes. If not then god knows where this is coming from, but I am not complaining.

Is it possible that I could get below eight minute miles? At any distance that would be thrilling for me. I guess I can only watch my data and see where this goes.

Strava

Shaking Things Up – Time Over Distance – Bonus Content: Gout Can Eat my Ass and Balls

A brief summary of the key points in this post today:

  • I have gone over to the new Apple Watch, using the native workout app and Healthfit for syncing and export
  • I have recovered from another gout flare
  • I am tweaking my diet again
  • I have started running for speed
  • I have upgraded from Garmin Edge 1000 to the Edge 1030 sensor bundle for cycling

Details

So that list is quite a lot. Thankfully I have quite a lot to say so hopefully this will be a blog post of a kind most revelatory.

Apple Watch

I continually flirt with gear and currently I have left my Garmin Vivoactive HR aside and turned to the might of Apple with its Watch Series 6. I avoided Apple Watch for a while as the notifications are so annoying, however I have been able to turn most off so now it seems to be an option. Additionally, and I hate to sound shallow, but media functions matter to me. Running without a long form podcast or an audiobook is, for me, intolerable. Not only due to boredom but also I view it as a missed opportunity to work my brain whilst I exercise my body. Right now the best Garmin can do is sync media to its watches using a wired connection to a computer and I am sad to say that that is just not good enough. This is supposed to be cutting edge fitness and navigation technology. When Apple Watch will synchronise it all as I need, wirelessly whilst I sleep is Garmin really offering nothing better than a 25 year old method to get media to listen to? Plus, now that Apple has retired iTunes and separated music, podcasts and video I would have to wait for Garmin to update its sync software, to say nothing of the fact that the software that Audible provides for getting audiobooks onto devices looks like the ancient software I used to use when I owned a Palm PDA – now there is a retro tech reference for you.

It seems to me that for someone in my demographic Apple Watch is the best I can get, so I did. The options and apps available are superb and now that Healthfit (£3.99) will export everything I need and connect to Strava I have to say that I am sold on Apple Watch going forward. For massive day hikes such as the Yorkshire Three Peaks I have my Vivoactive HR ready to go but as an everyday device it is surpassed. Things can change in future as always, but that is my roadmap for the time being.

Health

Gout is garbage. I still curse my bad luck at being susceptible. Even my GP cannot believe it. A teetotal, outdoors-obsessed plant muncher should not be so unfortunate, but there we are. My body simply cannot process uric acid as efficiently as necessary and from time to time I will have to put up with this crap. This time I needed two courses of prednisolone to get rid of it, and be under no illusions about what a horrible drug that is. Naturally I have not done much exercise recently, until the last couple of days.

Diet

I am attempting to tweak my diet to see if I can get the drop on gout. The current view is to get my kidneys to flush – more efficiently – the uric acid, so I am consciously drinking even more water but also I am adding pomegranate juice and powder to my diet. Allegedly this can help. The science seems to suggest that free radicals are raised during a flare and pomegranate contains a powerful antioxidant that will counter this problem. I will also be creating a tincture out of which I will make a herbal infusion to drink daily.

Speed

Today I ran 2.5 miles, prioritising speed over distance for a change, and with relative ease ran my first and second fastest miles, and weirdly Strava said that, according to my heart rate, this was easier than usual, so I need to do some thinking on this front. I do remain convinced that my diet is affecting my performance massively however, and all for the better.

This is much faster than normal and I definitely felt I had more to give.

Cycling

I have upgraded my cycling computer to the Garmin Edge 1030 sensor bundle so I now have a cadence sensor, speed sensor and a heart rate strap. I plan to spend the next few weeks and blog posts going through the Garmin sensor metrics to which I now have access and see what I can do with it all to improve my performance. Stay tuned for that.

Tribute

Today is a day of sadness, and those who understand will appreciate a simple pictorial reference. Goodnight to the Mozart of the Electric Guitar.

Picking up Speed: Distance Over Time

As the week draws in with the last dregs of summer being chugged as we speak I am picking up speed as quickly as I am dropping pounds. Yesterday’s bike rides were 13.5mph and 14.6mph average speeds respectively. This is significant progress, and interestingly the faster ride was just over 21 miles whereas the slower one was just over 11 miles. The former was a slightly greater climb, however it is over a much greater distance so proportionately it was easier, and the shorter ride is a whopper of a climb that goes on for almost four miles, and it starts as soon as I set off. Still, I am now, on decent length road courses, pushing the 15mph barrier.

Garmin Data

Data is the summary, splits, speed and elevation.

Pushing serious distance like this I am starting to feel young again, when I would cycle for miles and miles for the pure joy of cycling.

Should Cyclists Run?

Today’s Ride

This is an interesting topic. I am inspired to think about this for several reasons. Firstly, I want to run and cycle so I need to ensure that I do each well and safely. Secondly, I am now about to hit double figures for running distances so I am ready to start alternating cycling and running days, mainly to spare my body the pain of daily recovery from an impact sport like running.

Why?

Well, I am not one of those gym bores who bangs on endlessly about targeting muscle groups and suchlike. If that is your bag then crack on but I don’t really envy you. I still love cycling with an indescribable passion, much more so than running or any other sport. I consider myself a cyclist first and hope that whatever else I do will contribute to my prowess on two wheels. That being said, it stands to reason that better runners will be better cyclists, and so I am experimenting with a complimentary approach. Right now I am at the beginning of collecting data and analysing patterns so this is all very new and with that in mind I have to remember several caveats.

  • I have a small data set gathered over only a few weeks
  • I am slightly over eight pounds lighter than a month ago
  • I currently cannot measure things like power whilst cycling

Clearly in future I will need power meter pedals, and a full suite of Garmin tools to measure everything. I will also be a great deal lighter by the time that comes around.

Okay, my bets are now hedged, so I can report early findings. Today I did the Crown Point circuit. I last did this exact route on August 30th this year so below is a chronological data comparison.

The difference is striking and glaringly obvious. In roughly 2.5 weeks have gained 1.4 mph in average speed over the same course. Below is the speed graph comparison from my Garmin Edge 1000.

The results are again obvious. I did not have a particularly fast downhill segment today – there was quite a headwind as it happens – rather I was just faster over the whole course. This suggests a major improvement in physical performance.

Reasons

Is it running that has generated such powerful results? Possibly, however I have also refined my diet from plant- based to whole plant-based. I do not count calories or macros as I have long been convinced that weight gain is caused not by calorie intake but insulin. My commitment to eating whole foods, low glycemic load meals and eating plenty in general means that I am likely gaining significant muscle mass at the expense of body fat. Eight pounds lost in under four weeks is no fluke.

Takeaway Thoughts

Right now several things appear to be working in my favour.

  • Eating a plant-based, whole food diet
  • Fasting at least 16/8, although I often try to reduce my feeding window
  • Varying exercise routines by type
  • Also, forgetting about how fast I run and running on trails that, whilst slow because of the terrain, I actually enjoy. This is better than pounding endless pavement trying to pick up speed and being bored out of my mind.

Clearly things are working. I am on target to be under 14 stones by Christmas, although there is many a slip twixt cup and lip so I am not treating that as a serious target. What I do know is that yes, I think that cyclists should run, and that fasting and eating whole plants rather than just plants is causing me to shed weight so quickly that I’d better be getting some new threads as Christmas gifts!

Approaching Double Figures, Ice Baths and Smoothie Bowls

My most recent two runs are below. I am making good progress. I also tried my first ice bath as an aid to recovery, and I screamed like a big girlie girl, especially when the water reached my nipples. In my defence it was so cold in there that it burned, however it seems to have been effective as my muscles are nowhere near as sore as they have been. This will be an interesting ongoing experiment. I will keep doing it to see what the effect is on my body. Right now I can tell you that it felt great afterwards. My whole body felt like my mouth does after brushing my teeth! Extreme cold exposure is linked to longevity and excellent health and muscles recovery so I hope that this will help me get fitter faster.

Strava Data

The eight mile one was agony but today I flew over a new route and trail. The first half was more or less nonstop climbing, but the second half was a beautiful trail. Photo below. You can see that my time vastly improved today, which is encouraging because I climbed a massive hill on the first half of the run.

Double figures for miles covered are imminent. I have my eye on a half marathon, then to pass my best ever distance, fifteen miles. Once that is done I am going all in to to complete a marathon-distance run.

Food

In the meantime I have been scoffing plenty of good food, recipes to come soon, and below are some lovely photos of my smoothie bowls. Be sure to check out my Instagram for more photos and recipes.