"Life Without Bread"

[Muxel]

(Seekintruth got it right in his post, so thanks Seekintruth.) My parents get bacon from any fluorescent-lit supermarket, they said it's about RM4-something per 100g (around US$6.60/lb). "Streaky" bacon is more expensive than "back" bacon.

If you get up really early in the morning, you could go to the wet market! That's where the organics be at, though you won't find government stickers/logos certifying its "organicness", whatever that means. Look for the table with a Chinese man chopping up pork, lol. I have a distant relative who owns a chikkin farm and supplies a couple of restaurants. Things aren't so compartmentalized / regulated / controlled as America. (Tip: free-range chicken is known as kampung chicken)

[Psyche]

More information on how cold adaptation AND a low carb diet can help you switch towards rejuvenation and healing, from Dr. Kruse:

http://cassiopaea.org/forum/index.php/topic,26988.msg332183.html#msg332183

Epigenetics major signal transducer is found in the cellular signaling found in our cell membranes that interact with the environment and our inner hormones that signal our epigenetic switches that sit on our genes inside the nucleus. Since it is clear that our cold adapted pathways use sensory afferents to signal to open the Ancient Pathway, I think it is time we just have a blog in the CT series that discusses what a normal 24 hour day is like in a human circadian biology.

[...]

WHAT HAPPENS WHEN STEP 20 [the surge of prolactin] IS BROKEN IN MODERN HUMANS?

This commonly happens in diabetics, but it is now becoming a very common finding in modern humans because of the excessive use of technology after sunset. These artificial lights also tend to be quite bright and completely un-yoke the normal circadian signals from the hormone response. Light after sunset reduces the prolactin surge we normally see in humans. When we see chronic lowered prolactin surges we also see lower growth hormone secretion during the anabolic phases of sleep. Lowered chronic GH secretion directly affects cardiac and skeletal muscle function because the process of autophagy is made less efficient as our life continues. Lowered GH and the sex steroid hormones at sleep lead to loss of cardiac function. This is why heart failure is strongly associated with low IGF-1 and sex steroid hormone levels. When growth hormone is not released in normal amounts, it also decreases our lean muscle mass and increases our fat percentage in all our organs and in our body. This leads to slowly declining organ dysfunction and poor body composition. We can measure this process clinically by looking for falling DHEA and GH levels levels as we age.

WHAT HAPPENS IN NORMAL AGING IN STEP 21 [the large circadian prolactin surge]?

Aging is among the most common features found in studies on modern humans when DHEA and GH craters on hormone panels. The loss of the prolactin surge is especially prominent in post menopausal women. Most women begin to suffer from falling DHEA and GH levels around age 35-40 while they are still in peri-menopause. The higher their HS-CRP levels, the faster they enter peri-menopause and the quicker they enter menopause. They also age faster on a cellular level because thei circadian chemical clocks are sped up. As a consequence, their telomeres shorten faster as well. Women have higher levels of leptin for child bearing, so they are more prone to leptin resistant issues then men. Leptin is sexually dimorphic hormone. This helps explain why older women struggle with cognitive haze, loss of body composition, poor sleep, and increased levels of heart disease after menopause. Many physicians think the losses they suffer are due to the loss of estrogen from ovarian failure, but the loss of growth hormone and progesterone production are far more significant on their physiology. Progesterone is the off switch to anything that is pro growth. Modern women are usually estrogen dominant even after menopause because of mismatches in circadian biology. Cognitive loss is especially common in post menopausal women. They also lose on average 1% of their bone mineral density per year from menopause in large part due to the loss of progesterone, not estrogen. Loss of progesterone also corresponds to poor sleep in these women too. Replacing progesterone in women has a major affect on their sleep and bone stock. It also dramatically improves their memories and cognitive function as well.

SNACKING AFTER DINNER: EFFECT ON CIRCADIAN CYCLES:

If you choose to eat within 4 hours of sleep you will never see the prolactin surge you need, because any spike in insulin turns off this critical sleep time release that corresponds to the cellular maximums of the autophagic process for humans. Something also happens. Agouti, the incretin gut hormone also rises in the blood to higher than normal levels to block leptin from entering the brain. Diurnal cycles for agouti are coupled to NPY and have major affects on leptin. Agouti is a gene product that normally increases the release of leptin from fat cells at night to signal the brain of what the energy status is of the body. This is great when it is working well. When it is elevated due to heavy carbohydrate use in our diet it creates a massive problem. This is why late night carbohydrate snacking is a real bad thing to do.

It appears 12-3 AM are the critical hours at night are where the remnants of mammalian hibernation lies for our species. These are the anabolic times for sleep when we are re building our proteins and recycling our cellular contents. They are three of the most important hours in all human biology. If you miss them, you can bet you have several neolithic diseases for sure. Why you ask? If these three hours are not reached enough during our sleep cycle, autophagy is never optimized and cellular repair does not occur for our cells. This means we are using old broken down parts in our cells as the next day arrives at 6AM and cortisol rises again to wake us up.

[...]

PROLACTIN, DOC?

You must be asking, why is this prolactin hormone so important in a warm adapted human? Prolactin is not just a hormone that secretes human milk. That is the best known action of prolactin, but not the most important. Immediately after prolactin is released during sleep, another signal is sent to the anterior pituitary to release the largest amount of Growth Hormone as we sleep (GH). GH is stimulated only during autophagic sleep cycles in stage 3 and 4…..to increase protein synthesis for muscle growth……all while you’re dissipating heat via the uncoupling proteins. This is where the major release of GH occurs in humans post puberty when they are warm adapted. 99.9% reading this blog are warm adapted. If you chose to become cold adapted the GH story radically changes, as laid out in CT-6 [his last blog post]

The implications here are huge for the warm adapted human, if this prolactin surge is not adequate to allow us to enter the anabolic stages of sleep. Prolactin surge is diminished by both artificial light at night and by foods that stimulate NPY, (namely carbs and protein) when they are eaten in fall and winter when biology says they should not be available.

If you are leptin resistant for any reason, have sleep apnea, you will always have an altered body composition because of a low GH level and an altered sex steroid profiles on testing. The reason is because DHEA is the immediate precursor for those hormones and is always low in people with bad sleep efficiency. Most VLCers who are warm adapted face this very problem today. VLC diet is best used in the cold adapted mammal and not the modern warm adapted lifestyle. In essence, this diet is a mismatch for our modern lifestyle. This is why so many bloggers think ketosis is a dirty word for performance and body composition.

This all implies as you age you will have higher body fat %, lower muscle mass %, if autophagy is not optimized by great sleep. This is precisely what we see today in most modern humans as they age. Invariably, their sleep cycles and sleep durations are poor and decreased from their childhood levels. As they age, there is a chronic insidious erosion of circadian biology by decisions made by modern humans over and over again.

WHAT ABOUT TEMPERATURE VARIATIONS IN WARM ADAPTED HUMANS?

Where does temperature enter the picture? In warm-blooded animals, homeotherms such as humans, can change their metabolism in order to keep their heat production equal to the heat loss. Such animals have a temperature control system and thereby maintain a rather constant core temperature. Warm-blooded animals live with the advantage of an unchanged cell activity and temperature in their core. However, the human core temperature falls during the estrogen phase of the menstrual cycle (pro-growth) and during sleep (circadian rhythm by melatonin).

The lowest temperature of the day for modern humans is usually between 2 AM and 6 AM. The temperature cycle is part of the normal circadian periodicity. Our biological clock seems to be synchronized with the rotation of the globe daily. Meal composition and timing, light cycles and temperature plays a role in altering normal cycles and autophagic optimization.
Ovulation releases a sharp rise in morning temperature with its estrogen surge. Progesterone effects seem to explain the higher temperature in the last phase of the menstrual cycle where it calms the the pro growth effects of estrogen. In post menopausal women, this balance is usually not ideal, and it leads to many menopausal complaints these women face today.

The reduced temperature induced by melatonin in sleep is needed for Central Nervous System autophagic repair, for another, less well known reason. The lowered temperature sets the stage for the biologic quantum effects to be optimal on our neurons microtubules that facilitate learning and neuronal spouting that occur brain wide.

This is why if you don’t sleep well you feel badly the next AM, and your mental performance suffers the next few days on cognitive tasks. Research also shows your learning is severely impaired because of lowered BDNF and changes in diurnal cortisol due to the sleep deficit. This is why we monitor truck drivers and airline pilots sleep and wake cycles by law!

Moreover, in hospitalized ICU patients or the elderly when this occurs, it sets the stage for the appearance of acute onset delirium. This is exacerbated when they also have a simultaneous cytokine storm from sepsis or obesity. We see this often in hospitalized patients who can not sleep well in ICU’s. Acute delirium states very much look the same as chronic sleep deprivation patients we see clinically as well. Inducing cold, using progesterone and using hypnotics helps manage these conditions. I mentioned this in my hour long Paleo fx talk last week.

Read this link in 3/11/2012 NYT: http://well.blogs.nytimes.com/2012/02/27/really-the-claim-your-body-clock-can-determine-when-you-get-sick/

[...]

VIP regulates the circadian rhythm in humans and most mammals. VIP is a gut hormone and is found in our taste receptors too! So if we taste sweetness from carbs in our diet when its warm and they are growing in the environment, our brain is expecting us to be in a warm season…….not a cold one. So sweet means warm not cold to the brain. If you mismatch that and eat carbs at the wrong seasonal time you create inflammation in the brain and it throws off our chemical clocks in our cells and ages us faster. That means our telomeres get shorter. This is not good.

[...]

The circadian clock not only can generate its own rhythms but can also be entrained by the environmental light-dark (LD) cycle. Multiple single cell circadian oscillators that are present in the clock can, when synchronized, generate coordinated circadian outputs which ultimately regulate the overt rhythms.

VIP is a gut polypeptide, has been identified as one of the main neurotransmitters of SCN [suprachiasmatic nucleus, the nervous system responsible for most circadian behavior can be localized to the suprachiasmatic nucleus (SCN)] neurons and participates in SCN function. These SCN neurons are retino-recipient and are found in the core of the SCN. They are activated by light, and exogenous application of VIP can reset the circadian clock in a manner similar to that of light application, both in vitro and in vivo. It is estimated that 9%–24 % of SCN neurons express VIP.

[...]

One of the main chemical constituents of SCN neurons is vasoactive intestinal polypeptide (VIP). Such neurons are retino-recipient and activated by light. Exogenous application of VIP resets the SCN circadian clock in a light-like manner both in vivo and in vitro. These resetting actions appear to be mediated through the VPAC2 receptor (a type of receptor for VIP). Unexpectedly, genetically ablating expression of the VPAC2 receptor renders the circadian clock arrhythmic at the molecular, neurophysiological and behavioral levels. These findings indicate that this intrinsic neuropeptide acting through the VPAC2 receptor participates in both resetting to light and maintenance of ongoing rhythmicity of the SCN.

[...]

VIP (along with GRP and AVP) show circadian variations in the level of mRNA in constant contact with environmental conditions from our tongue and our gut. When light becomes long lasting in summer, NPY dominates the SCN in mammals……when light becomes low and temperature falls to 50-55 degrees constantly at our surface cold receptors, and eNOS rises and blocks all photic [penetrated by or receiving ligh] input to SCN and circadian rhythms are maintained by a new program. Alpha MSH [melanocyte-stimulating hormone] induces and potentiates that seasonal change within the hypothalamus as laid out in CT-6 blog.

{More info here: http://cassiopaea.org/forum/index.php/topic,26988.msg330007.html#msg330007 and http://cassiopaea.org/forum/index.php/topic,27112.msg329806.html#msg329806}

THE MORAL: So the brain is wired for foods when they grow naturally, not when we “feel or think” we can/should eat them regardless of their availability in modern times.

Leptin sensitivity directly regulates VIP production. VIP regulates the circadian rhythm and entrains the SCN to light. When it is cold, leptin is released from fat cells in large amounts, and we begin to use eNOS to entrain our SCN to cold cycles and we should avoid carbs like the plague then. Remember from CT-6, cold empties fat cells like a screaming fire would empties a crowded cinema. In cold, the pituitary-hypothalamic portal is involved in the production of lots of alpha MSH and ACTH. When MSH rises, you are allowing the brain to control everything to get you to optimal. This should make it abundantly clear that cold and warm adapted mammals are not sharing the same circadian biology. Cold selects for supreme LS and superior hormone optimization as laid out in the CT 6 blog.

[...]

THE COLD LINK: WHY CT SIMPLY ROCKS

Cold temperatures sensitize us to leptin by causing it to be released from fat cells over time leading to a lower level in the blood chronically. Low temperatures also cause us to increase our RER, while eating a low calorie diet and still maintaining our lean skeletal muscle mass. These findings show that during very low-calorie diets, and low temperatures , are a stimulant of a FAS [fatty acid synthetase] inhibitor, like leptin, and would raise malonyl-CoA levels, while decreasing the expression of NPY and AgRP. Clinically this results in sustained satiation for longer periods of time with less food. Remember that NPY is also the neuropeptide that is high in the SCN during high light levels when carbohydrates are highest. This peptide is directly regulated by leptin function. So if one is leptin resistant it appears to the SCN that winter has become summer. This is a circadian mismatch and a source of inflammation in the brain. When cold comes and light drops eNOS is induced and shuts the SCN off to photic entrainment of the circadian clock. The reason for this is not only annual seasonality, but for periodic ice ages mammals have faced on earth, and appears to be our primordial situation for life.

This is clearly a survival mechanism that is hardwired into all mammals by evolution, but the ancient pathway has another more important role that we have failed to uncover yet. (FACTOR X)

The environment required for the cold pathway expression is under cold, low light, and low calorie conditions. All must all be met at once. This is precisely what all cold adapted eutherian mammals are ideally adapted to. These are modern human ancestors, and their biochemistry is foundational to our current paleolithic Ferrari engines. Many believe this pathway represents a starvation response (not), but its real biologic value is of even more interesting. We will talk about this later this year.

This temperature gradient gradually reduces all hunger, pain, thirst, and facilitate sleep in humans and all mammals. These functions were all selected for by evolution via natural selection pressures faced by eutherian mammalian evolution. Moreover, these effects of leptin cause specific epigenetic modification effects on the other hypothalamic hormones or peptides derived from POMC [pro-opiomelanocortin] protein cleavage. Those changes are linked via the biology of the POMC neurons in the arcuate nucleus. Leptin and its receptor is especially sensitive to changes in temperature and to the light cycles that humans and all mammals face. Leptin is intimately tied to hunger, it is linked to thyroid function and directly tied to fat metabolism in all mammals. [...]

EVERYONE REUNITE FOR SLEEP AND IMMUNITY: In the warm adapted human

Simultaneously, while sleep is rebuilding our cellular terroir (think levee one), the immune system is also undergoing autophagic repair as well. That is another reason why the temperature has to fall in our bodies. Usually, temperature rises and this causes immune function to rise and more easily activate in response and duration in fever, stress and infections. This activation depletes our immune system of its reserves during high light waking hours. Dropping our temperature as we sleep allows us to repair it. During sleep this is when the body re-tools our immunity to function optimally the next day. What controls this entire orchestra of hormonal regulation? Its all leptin mediated……..and the brain is the master receptive organ to its function.

Sleep is a time for recycling and rebuilding to get us ready for the next day. It is also a time when our immune system is retooled to fight the battle the next day.
[...]

It has now been shown that sleep increases telomere lengths on leukocytes in humans. Sleep has also been theorized to effectively combat the accumulation of free radicals in the brain, by increasing the efficiency of endogeneous antioxidant mechanisms. These mechanisms are mediated by the hormone DHEA which is the major antioxident in the brain and correlates directly with effective sleep by lowering IL-6 levels. Progesterone is another critical hormone for brain homeostasis and learning as well. Sleep is vital to mammals, but it is supremely vital to humans, because they have shrunk the benefits of hibernation into 2 short critical hours of their sleep cycle because of the massive growth of their brains extinguished the need to sleep through the winter months.

Since man can directly control his environment, therefore, being awake during winter was naturally selected for in his direct ancestors before the primates species because they have the same adaptations. The programs that control our fat mass (leptin) however still remain tied to our ability to sleep well.

[...]

SLEEP IMPLICATIONS:

A University of California, San Diego psychiatry study of more than one million adults found that people who live the longest self-report sleeping for six to seven hours each night. Another study of sleep duration and mortality risk in women showed similar results. Researchers at the University of Warwick and University College London have found that lack of sleep can more than double the risk of death from cardiovascular disease, but that too much sleep can also be associated with a doubling of the risk of death, though not primarily from cardiovascular disease. Professor Francesco Cappuccio said, “Short sleep has been shown to be a risk factor for weight gain, hypertension, and Type 2 diabetes, sometimes leading to mortality.

These all tie to a failure of autophagy in sleep stages 3 and 4 mentioned above. Here, we see why poor sleep links to sleep apnea and the neolithic diseases that are associated with sleep apnea. Growth Hormone is released in pulsatile fashion from 12-3 AM during restorative sleep cycles 3 & 4, and this hormone facilitates autophagy and recycling of proteins. In essence GH keeps us younger and in great shape when we sleep like a rockstar. The problem is modern man does not sleep well because of his brain’s creations. (Modern Technology)

The metabolic phase during sleep at this time is anabolic which favors repair; anabolic hormones such as growth hormones (as mentioned above) are secreted preferentially during sleep. If things are working well things get repaired at night as we sleep, and if sleep is poor repair either absent or sub optimal. When this occurs chronically stem cells are used to replace cells instead of using cellular recycling processes that are normally used. Sleep is vital for all our organs rebuilding and retooling.

[...]

Using the cold adapted pathway described in CT 6, is the best way to protect from all circadian erosions, considering we no longer hibernate and have to rely on the two hours of anabolic sleep we get as a replacement. Cold lowers all inflammatory cytokines across the board.

In warm adapted humans, it becomes clear that inflammation is the single most destructive obstacle to human health. This implies that understanding how to control leptin becomes paramount for the warm adapted human.

[...]

Temperature and light have massive biological effects on our biochemistry. We need to be aware of this.

[beetlemaniac]

(Seekintruth got it right in his post, so thanks Seekintruth.) My parents get bacon from any fluorescent-lit supermarket, they said it's about RM4-something per 100g (around US$6.60/lb). "Streaky" bacon is more expensive than "back" bacon.

If you get up really early in the morning, you could go to the wet market! That's where the organics be at, though you won't find government stickers/logos certifying its "organicness", whatever that means. Look for the table with a Chinese man chopping up pork, lol. I have a distant relative who owns a chikkin farm and supplies a couple of restaurants. Things aren't so compartmentalized / regulated / controlled as America. (Tip: free-range chicken is known as kampung chicken)

Thanks for the tips. I was just concerned that most pork around here is corn-fed, which seems to be the truth in most cases. Even kampung chicken is corn-fed nowadays, as far as I can tell. Just wanted to check with you to find out any alternatives. The best quality pork around KL seems to be the "An Xin" free range pork, and it's pretty expensive.

[mocachapeau]

Hi everyone.  I thought I'd give a little update on where I'm at with the diet, and if anyone sees anything missing or wrong please feel free to let me know.  I haven't actually finished reading this whole thread but I'm getting there, and I'm working my way through PB PM.

It was January 26th that someone pointed out to me that rice has gluten in it, so it is really only since then that I have been gluten-free and low-carb.  At that time I weighed about 185 lbs.  I was actually at 198 when I did the Ultra Simple diet about a year and a half ago and started eating paleo, but my weight leveled off at 180-185.

Well, a few weeks ago I had to punch a hole in my belt because my pants were almost falling off at work.  The new hole was about 2 inches past the smallest one on the belt.  I was able to take my pants off without undoing anything, belt included.  Today I went out to buy myself a pair of jeans so I had at least one pair that didn't look like a sack tied around my waist, and I actually fit into a pair of 32 waist jeans - all my pants are 36 waist.  About a week ago I weighed in at 166 lbs, and I seem to be fluctuating between that and 171.  AMAZING!  And I feel great!

I have bacon and eggs for breakfast -2 eggs and about 5 or 6 strips of bacon. 

I then take my supplements:
3000mg fish oils
2000mg vitamin C
25 mcg vitamin D3 - liquid form
15 drops of magnesium - liquid form (recommended daily dosage is 10-20 drops once or twice a day)
100mg B6
198 mg potassium
2 tabs alpha-lipoic (ran out yesterday so I don't have the exact measurement)

And a multivitamin and mineral on top of that.

For lunch I eat meat - maybe some salted lard, maybe some leftovers from the previous night's supper, maybe more bacon - whatever I've got.

For supper I prepare pork chops, blade roasts, ground beef, pork roasts, sausages, sometimes fish and occasionally chicken.  I will have a small portion of veggies with that but not very much.  I've been using the Nutrition Facts program to monitor my carb intake, only taking in around 30 or 40g a day, because I may have a bit of fruit (berries), an avocado, or some pure peanut butter to snack on during the day.

That's pretty much it, really.  Oh yeah...the alcohol.  I have had a glass or two of wine on occasion since January 26, but really not much  more than that.  I'm not getting cravings for it, and small amounts are enough to give me a wicked hangover so I just keep "tomorrow" in mind all the time, remembering that I have things I want to do.  It hasn't been a problem.

I am unaware of any digestion problems or anything else, so all in all it seems to be going very well.

[Nicolas]

It was January 26th that someone pointed out to me that rice has gluten in it, so it is really only since then that I have been gluten-free and low-carb.  At that time I weighed about 185 lbs.  I was actually at 198 when I did the Ultra Simple diet about a year and a half ago and started eating paleo, but my weight leveled off at 180-185.

Well, a few weeks ago I had to punch a hole in my belt because my pants were almost falling off at work.  The new hole was about 2 inches past the smallest one on the belt.  I was able to take my pants off without undoing anything, belt included.  Today I went out to buy myself a pair of jeans so I had at least one pair that didn't look like a sack tied around my waist, and I actually fit into a pair of 32 waist jeans - all my pants are 36 waist.  About a week ago I weighed in at 166 lbs, and I seem to be fluctuating between that and 171.  AMAZING!  And I feel great!

Great to hear mocachapeau!

After my initial weight loss of 20 pounds over 3 months, I have regained it back (I was 164 so I didn't need to lose any). So, be careful about that. Keep your protein at about 25 grams per meal (75 - 80 per day).

How is your exercise routine?

[mocachapeau]

How is your exercise routine?

Hi Nicolas,

I think my response to that would have to be "what exercise routine?"  I don't do any actual exercise, but my job keeps me pretty active.  I work as a stockist in a hospital and a couple of medical clinics.  I have to do receiving in the warehouse, filling and packing orders, delivering orders and stocking shelves.  This often entails some relatively heavy lifting, and I'm on my feet moving around all day long.  It's not construction or anything, but it's a far cry from a desk job.

I'm not too worried about losing weight at the moment because I've always been a naturally skinny guy.  The only reason my weight ever went up was because of alcohol consumption, particularly in my twenties.  When I was about 26 I hit 215 lbs - my max.  Then I quit drinking for 4 months and lost 25 lbs.  I can even afford to  lose a few more pounds because I've still got a bit of a bulge around the middle.  But I'm happy to say that I've lost the man boobs - good riddance!  I am keeping an eye on my weight though, in case it starts to get too low.  I weigh myself on a scale at the clinic almost every day, so I can see what my weight does based on what I eat on a daily basis.

How exactly do I monitor my protein intake?  Should I be weighing my portions of meat, or something?

[Megan]

...How exactly do I monitor my protein intake?  Should I be weighing my portions of meat, or something?

It's like counting carbs. The same books that show carbs for different foods usually show protein (and fat) as well. Weighing may help, but you will still need to look up the protein content, since it represents just a fraction of the total weight.

[Oxajil]

That's pretty much it, really.  Oh yeah...the alcohol.  I have had a glass or two of wine on occasion since January 26, but really not much  more than that.  I'm not getting cravings for it, and small amounts are enough to give me a wicked hangover so I just keep "tomorrow" in mind all the time, remembering that I have things I want to do.  It hasn't been a problem.

Alcohol, even in small amounts, damages cells, especially nerve cells. One of the major neurotransmitters in the brain that is susceptible to even small amounts of alcohol is glutamate, which is connected to memory. So, even if you don't notice anything and all seems well, damages are still taking place and in your case it might take a while for you to notice. Usually, a well functional body would be able to tell you if a damaging substance has been taken or not, and since your body doesn't, I'm thinking your body might not be as up-to-date as it can be. If I were you I would stop drinking the alcohol, and start healing the damages. You might wanna do some searching around on what small or any amount of alcohol does to your body, which might help you eliminate it from your lifestyle routine. Fwiw.

[mocachapeau]

It's like counting carbs. The same books that show carbs for different foods usually show protein (and fat) as well. Weighing may help, but you will still need to look up the protein content, since it represents just a fraction of the total weight.

I'm on it!  I guess this means I may be eating too much protein at the moment, so I thought I'd ask what can happen if that is the case?  I feel great at the moment, but I ought to be aware of any indications that I've done something harmful to myself.

Alcohol, even in small amounts, damages cells, especially nerve cells. One of the major neurotransmitters in the brain that is susceptible to even small amounts of alcohol is glutamate, which is connected to memory. So, even if you don't notice anything and all seems well, damages are still taking place and in your case it might take a while for you to notice. Usually, a well functional body would be able to tell you if a damaging substance has been taken or not, and since your body doesn't, I'm thinking your body might not be as up-to-date as it can be. If I were you I would stop drinking the alcohol, and start healing the damages. You might wanna do some searching around on what small or any amount of alcohol does to your body, which might help you eliminate it from your lifestyle routine. Fwiw.

Just to let you know, I made the decision today to stop drinking alcohol.  What you wrote here, what others have written in other threads, and an examination of what it does in my life (nothing good, quite frankly) led me to that decision.  So thank you for the help.

[Gonzo]

...

I then take my supplements:
3000mg fish oils
2000mg vitamin C
25 mcg vitamin D3 - liquid form
15 drops of magnesium - liquid form (recommended daily dosage is 10-20 drops once or twice a day)
100mg B6
198 mg potassium
2 tabs alpha-lipoic (ran out yesterday so I don't have the exact measurement)

And a multivitamin and mineral on top of that.

Any idea how much magnesium is in your dose?  It's been my experience that the recommended dosage on the bottle is often way off. Also, I didn't see calcium in your list.  I believe we calcium, vitamin D and magnesium work synergistically.  I expect others to correct me if I'm wrong on this.

Great ferling when the belt needs a new hole, eh?  That is, until you realize you have to buy new clothes. 

Gonzo

[RedFox]

Also, I didn't see calcium in your list.  I believe we calcium, vitamin D and magnesium work synergistically. 

If you are having bone broths, or slow cooking meat on the bone, or eating fish - bones and all, then you are most likely getting enough calcium.
My understanding from past discussions is that we got way too much calcium on our previous diets and magnesium needs to be balanced against it for some time. Also most calcium supplements come in a for that is not readily absorbed/may cause calcium deposits in the body (the 'minerals' in unfiltered tap water do this too). If you do want to take calcium take it away from other supplements (especially magnesium) and fatty meals - as it blocks the absorption of magnesium and fat among other things.

[Nienna]

Also, I didn't see calcium in your list.  I believe we calcium, vitamin D and magnesium work synergistically. 

If you are having bone broths, or slow cooking meat on the bone, or eating fish - bones and all, then you are most likely getting enough calcium.
My understanding from past discussions is that we got way too much calcium on our previous diets and magnesium needs to be balanced against it for some time. Also most calcium supplements come in a for that is not readily absorbed/may cause calcium deposits in the body (the 'minerals' in unfiltered tap water do this too). If you do want to take calcium take it away from other supplements (especially magnesium) and fatty meals - as it blocks the absorption of magnesium and fat among other things.

I agree with this 100%.  Taking added calcium in pill form or in dairy is actually detrimental to out bodies.

[Ben]

What about taking calcium ascorbate, is it detrimental as the calcium is readily absorbed although there is not a large amount?

[Gonzo]

I thought the calcium deposits were dissolved by magnesium, but also thought we weren't necessarily getting as much calcium with the reduction of plant based foods.  Not sure how I came to that latter conclusion though.  Thanks for the correction.

Gonzo

[Gawan]

I thought the calcium deposits were dissolved by magnesium, but also thought we weren't necessarily getting as much calcium with the reduction of plant based foods.  Not sure how I came to that latter conclusion though.  Thanks for the correction.

Gonzo

Hi Gonzo as far as I know, vitamin K2 helps to "put" calcium in places where it is needed.

You can read more about it in a post from Psyche if you like:

Vitamin K2