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Digital Nomads Fitness Chat

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x3nome 2mo
Minor surgery also works pretty well to patch things up. Worth checking if the finasteride causes any side effects (e.g. try it for a few months) in case you might make the investment some day. But I think the risk of side effect is generally overstated and people get weird about it.
omtare 2mo
I'd prefer to avoid the life sentence of taking drugs with potential side effects every day and not get the benefits of creatine but each to their own
omtare 2mo
I read somewhere there is a risk of permanent erectile dysfunction
omtare 2mo
Obviously a small risk but it's one I'd prefer not to expose myself to
omtare 2mo
Perfect hair health is a decent subscription service for anyone looking to learn more about options for dealing with hair loss btw
x3nome 2mo
I'm not a doctor, but side effects usually go away when you stop taking a drug.
omtare 2mo
https://menshealth.com/health/a19543287/hair-loss-drugs-and-erectile-dysfunction/
omtare 2mo
All in all, 1.4 percent of men who too the finaseride or dutasteride developed persistent ED, which continued, on average, for more than three and a half yearsโ€”or 1,348 daysโ€”after stopping the drugs. The duration of use was a more accurate predictor of ED than other known risk factors, like older age, high blood pressure, diabetes, smoking, and obesity.
omtare 2mo
" "
omtare 2mo
scary stuff
x3nome 2mo
Hmm, hadn't heard about that, and just fell down a rabbit hole reading about it (original article cited above included). Anyone considering it, may you be a part of the lucky 98.6%! https://peerj.com/articles/3020/
Anecdote about creatine. My mate and I were about to go to the gym together, and preparing to travel overseas. He had filled one protein shaker with that day's protein powder. He filled a second, identical shaker with all the creatine powder planned for the whole trip. You can guess what happened next.
He accidentally added water to the pure creatine shaker and chugged it. "You ready for the gym bro??" "uhhh not feeling so good aye". He'd taken a monstrous hero dose of several weeks of creatine, all in one go. He skipped gym that day ๐Ÿ˜‚ Poisons info hotline said "you'll be right mate" and nothing bad happened to him aside from feeling really sick that day.
Next time he went to the gym, placebo or not, he smashed his normal lifts and lifted really strong ๐Ÿ’ช๐Ÿ˜‚ So don't fuss over exactly 3g vs 5g doses, you'll be right mate.
levelsio 2mo
The Myth: Creatine and Erectile Dysfunction
However, there is no substantial scientific evidence linking creatine use to the development of ED. The myth may have originated from a general concern about the side effects of supplements on male sexual health.
levelsio 2mo
can't say I have problems with that haha
levelsio 2mo
Now that I think about it

I started creatine like 2 years ago, and already remember hairline was a bit worse than 10y ago so I don't think it's related to creatine
levelsio 2mo
hah 6 years oops, will check why this is
levelsio 2mo
there's no shadow banning, modding is 100% by GPT4o, all it does is mute temporarily but shouldn't be 6 years ๐Ÿ˜„
levelsio 2mo
๐Ÿ’ In ".timeAgoLong($user['epoch_signup']+3086400)." you can start posting links.";
levelsio 2mo
"$user['epoch_signup']>strtotime("-30 days") || // signed up in last 30 days
$user['epoch_last_active']
levelsio 2mo
it's this
levelsio 2mo
fixed now
omtare 2mo
Creatine and hair loss was the link
omtare 2mo
And hair loss drugs and ED
omtare 2mo
Not creatine and ED except in a very roundabout way
levelsio 2mo
ah ok
Anybody down to do the Navy Seals 26-week BUDs training program? (from the navy seals official site)

Sounds like it would be too hard, but these guys def know how to make things simple.

I've been working on adding it to my routine for the past month and feel more than ready to do the full prgram.

What I love about it most is their strength training routine.

You are meant to do 4-6 strength (lifting) sessions per week, half for lower body and half for upper body.

Here's the sweet thing about it though... the guide says you are only supposed to do 8-12 exercises for one set each. As long as the set is to near failure, you are good to go.

Anyway... don't want to clutter the chat too much but I've gone through the trouble of reading their guides and will be starting the official training regime on monday.

Anyone down?
Hmm, looks interesting.
I'm looking for a new programme and this might be it
No swimming?
Waaay too much volume though
gronzar 2mo
Disagree. Nothing about fitness is ever that simple ๐Ÿซ 
Donโ€™t have access to a nearby pool so switched it for rowing
Best weightlifters Iโ€™ve known/followed say otherwise
Their motto is to keep it as simple as possible
Consistency is always the complicated bit
naz 1mo
What is yall's take on the anabolic window and eating post-workout?

I recently shifted my bjj training to evenings. From my understanding the consensus is that you gotta eat within 1-2 hours after the workout to gain most benefits. If I just go to sleep fasted after training my understanding is that I'd miss out on good recovery and cannibalize some of the muscle.
naz 1mo
This video seems to go deep enough into the topic without the fluff

https://www.youtube.com/watch?v=tALUxxVxqA8
naz 1mo
I'm mostly curious how people manage their sleep post late evening workouts.

For example, on rest days I eat last meal at 5pm and go to sleep at 9-10pm. On BJJ days last workout is around 7pm and realistically I'd have a shake and few bananas around 7:30. But than I find it hard to calm down and sleep until around midnight.
Best time in the gym is around 3pm or 4pm. Late enough that my brain is drained from deep + busy work, but early enough that the 9-5 hordes havenโ€™t yet stormed the machines. If you have your last meal as a protein shake you can fast for a pretty long time before bed. You sleep early Naz, which is also great. Without great sleep there are no gains.
4gnlex 1mo
Jeff is one of the most well-respected fitness influencers out there because he's a researcher and has skin in the game, so anything he says should be usually good to follow (as long as video is <2-3yo)

Personally, I try to eat either as soon as possible or before 1hr has passed. The best meal is usually a protein shake, recommend two scoops and some fruit (banana for potassium and berries for fiber) if you're making it the last meal of the day.
andrew9 1mo
Interesting info here about bananas and blueberries: apparently bananas cancel out some of the benefits (mood and cognitive) of blueberries if consumed simultaneously

https://m.youtube.com/watch?v=EpOTf7pWq70&t=30s&pp=ygUWcmhvbmRhIGJlcnJpZXMgYmFubmFuYQ%3D%3D
4gnlex 1mo
I don't think it makes much of a difference, especially because there's more benefit from adding than from not. Also, "cancel out" is a strong statement, how was that studied in the first place? ๐Ÿ˜‚
andrew9 1mo
She mentions the study (a 2023 controlled trial) and the logic behind it at the 5:00 mark in the video. It is pretty simple: bananas contain polyphenol oxidase, which destroys polyphenols. Polyphenols are one of the important nutrients in blueberries linked to mood and brain function, as well as being antioxidant, etc.

The study gave participants a smoothie with blueberries and with or without a banana. They then took blood and urine samples and for those who had the banana smoothie, their polyphenol levels plumetted.

anyway iโ€™m not trying to convince you in particular, i just thought to share the video for anyone who is interested in putting blueberries and banana in their smoothie
4gnlex 1mo
I will say it's a valid opinion and study but I don't know if it is worth taking into consideration because a) how soon were the samples taken after drinking the smoothie? b) does it take into account quantity of fruit? c) what other nutrients apart from polyphenols were "plumetted" or "canceled out" by the banana? d) did the study consider effects in long-term (days, weeks, months?)

What I'm trying to say is I don't think telling people "don't mix banana with blueberries because banana bad ๐Ÿ˜ž" is a good idea, especially in the context of post-workout meal

Apart from that, I respect your opinion and understand why you brought it up thank you
Have had lower back problems for the past few years. Seems like a minor bulged disk and degeneration in L3/L5.

Unfortunately, my insurance wonโ€™t pay for steroid injections, which the doctor recommended. And here in Dubai they charge $4k for an injection.

Any cities/countries you guys can recommend where I can do it cheaper and safely?

Thinking of Bangkok - had a medical issue there before and was treated exceptionally well.
naz 1mo
Not sure about this specific issue, but Bangkok has some of the best hospitals in the world. This one is considered top hospital in Thailand

https://www.bumrungrad.com/en/
jeniapus 1mo
Theres no scientific evidence for nothing that they dont want to sell you

Everything is funded by the people that want your money
jeniapus 1mo
Did you try switching to barefoot shoes?
naz 1mo
I am not a doctor, but from personal injury experience finding a good physio/rehab doc could mitigate the need to even do an intervention like this. I'd try hard and work with someone on rehabbing hard before injecting anything into the spine
jeniapus 1mo
I also had lower back pain all my life , especially from walking alot,since i switched i no longer have back pain
maxiarg46 1mo
You are suggesting supressing/reducing DHT with finasteride in order to take creatine? No, thanks
4gnlex 1mo
Fair, although for most people it's generally safe, it's recommended to try a few weeks before going all in
maxiarg46 1mo
I think yes, it's safe for a lot of people. But side effects are often subtle. Lack of energy etc can be hard to detect. After one week i had mental fog and a weird feeling in my tits (finasteride)
Iโ€™ve been through all of the non invasive treatments. Nothing has helped.

Local steroid injections donโ€™t pose any major risks as far as Iโ€™ve read and been told by various back specialists.
maxiarg46 1mo
Do you do hyperextensions in gym? Helped my low back issues
Yeah Iโ€™ve been doing hyperextensions and the likes for over a year.
omtare 1mo
https://www.amazon.com/Healing-Back-Pain-Mind-Body-Connection/dp/0446557684

This solved mine, and for several people I've recommended it to
omtare 1mo
First heard of it from Tim Ferriss
omtare 1mo
I had serious pain on and off for maybe 6/7 years
Thanks, will check out!

Ironically, Tim Ferriss still hasnโ€™t solved his back pain issues. Was talking about doing stem cell therapy in one of the recent pods
4gnlex 28d
I don't think it matters that much, the side effects being subtle are also a way of saying they don't matter that much imo. And things like that you can always get over with improving lifestyle and (as last resort) taking other things.

At the end it's the person making a cost/benefit analysis about how much having hair and enjoying the benefits of creatine is worth risking a bit of "lack of energy". The worst side effect would be related to impotency and/or mood, but that's why most doctors (which I recommend visiting before taking any medication) will make you do medical tests and give you a certain testing period before giving you a last diagnose/recipe.

In your case I would even argue (and that's considering I'm not a doctor) that these side effects may have gone away if you stuck longer (say a few weeks). But obviously, it's your choice and life at the end, hopefully you did this from medical advice and not straight up self-medicating which is obviously something NOT TO DO FOR ANYONE
4gnlex 28d
Hey is this easy to follow in your opinion? How long did it take you to get comfortable with the concepts, ideas, etc. (e.g., 8-12 reps for hypertrophy) and overall finding this information
Hey everyone!

After spending a few years in Abu Dhabi, I'm looking for a place to get back into shape with fresh air, easy access to a lap pool, and and well equipped gym w/ classes. I know that Phuket and Thailand generally is a common rec, but the air quality seems to be a serious issue. If anyone has recommendations, I will definitely take them. Thanks!
Camp style stuff like Tiger MMA and Bangtao seem to be great for what i need
guido 28d
Can you post your prompt?
guido 28d
Maybe this one is good for you: https://www.atgonlinecoaching.com/
naz 28d
Chiang Mai is great for this but during June-January
Itโ€™s been awesome man. Iโ€™m now into full routine mode with it. Performing a strength, cardio, and core/calisthenics session everyday.

Strength training takes about 45-60 min to complete.

Cardio takes the longest on LSD days, shortest on CHI days.

Calisthenics and core I actually have the set up at home to perform, so I do this to break my working blocks.

Bottomline I spend about 3 hours a day exercising.
4gnlex 23d
How do you track all of these? I mean, reps, sets, which workouts to do, etc. and do you calculate progressive overload manually?
4gnlex 23d
Great to know!
allgo 22d
No such window according to studies cited by Nippard and Ethier IIRC
allgo 22d
$4k for ONE?!?

I did a testosterone enanthate cycle in Cancun. Injected myself in the glutes. Went fantastic. You can buy original Bayer ampules.l legally.
allgo 22d
There's evidence for focus during lifting leading to more gains
allgo 22d
Miami
reffan 22d
placeboโ€™s and noceboโ€™s are a thing right. that has only to do with mindset and could definitly have empirical results
allgo 22d
Didn't quite see the point when the most effective exercises are already published by Ethier (focus on the stretched part) and Nippard (time efficiency)
allgo 22d
I had the transplant in Istanbul, 3k euro, went great
allgo 22d
I've been on finasteride for 1 year, and Dutasteride (its more potent successor) for 2. Can't say I have any side effects
maristia 22d
I don't like Ethier's and Nippard's approach to training programs.
I like the style of Andy Galpin, Ben Bruno, Nsima Inyang, Luka Hocevar, David Weck, Beth Lewis, Menno Henselmans and Ben Patrick.
That's what I tell AI to take into consideration and I'm getting great results
I use Whoop's strength trainer and activity tracker.

I up the weights by understanding my rep range on hypertrophy days (where I do 8-12 reps), If I did 12 reps for an exercise I'll add some 5% 10% more on the next go so I am not able to complete the 12 reps with proper technique and full ROM.

For strength days (4-6 reps) I follow the same approach but weight normally is 15-30% more than on hypertrophy days.

For muscular endurance days (15-20 reps) I follow the same approach but weight is 15-30% less than on hypertrophy days.

The guide has all the metrics to follow for calisthenics, core, running and swimming/rowing based on your maxes or the week you are into the program.

I am testing my push up, sit up, pull up maxes every other week. The core and cardio routines are based on fixed weekly increments.

Februrary is going to be my first full consistency month with the program, so if you remind me I'll be happy to share the data from the monthly report with you.
4gnlex 22d
Thanks for the info. Yes, if you're up for sharing I'd like to take a look
4gnlex 22d
Focus/mind-muscle connection is one thing, "thinking of muscles" which OP referred to here, without any exercise, doesn't really help - maybe via placebo but effects are probably nothing compared to actually exercising
4gnlex 22d
Interesting, so you tell Claude what you need and make it clear you want a routine like these people would recommend? As in "I want a leg routine for quads/hamstrings in the style of Andy Galpin"?
maristia 22d
For example, yes
maristia 22d
A more detailed prompt that I used was this:
maristia 22d
Based on you knowledge of Andy Galpin, Ben Bruno, Nsima Inyang, Luka Hocevar, David Weck, Beth Lewis, Menno Henselmans, Jeff Cavaliere, and Ben Patrick (aka KneesOverToesGuy), all specialists in training and physical performance, design a training program as if you were them combined. Don't worry if you don't have information about some of them, please don't make stuff up. I'd rather you be honest. Each training session should last no more than 1 hour, including resting time between sets. The program should be focused on hypertrophy, strength, and longevity. Volume, frequency and intensity should be based on the combined knowledge and experience of all those experts. Please be as detailed as possible.
maristia 22d
I always fine tune it afterwards also
4gnlex 22d
oh ok, what is the result? can you share?
4gnlex 22d
feel free to DM
4gnlex 17d
started experimenting with LLMs following the conversation here abou fitness programs
4gnlex 17d
and now working on an app that creates routine based on needs/personal info (all using Claude)
4gnlex 17d
testing and seems to be really good - as someone who's been working out for 10 years, it actually gives great plans to follow. currently planning to add progressive overload based on logged workouts and experiment a bit more to see what could be made (AI chat, nutrition, etc. later on)
maristia 17d
This is great!
4gnlex 17d
started playing with prompts according to styles (e.g., Any style of training you prefer? e.g., Andy Galpin, Arnold Schwarzenneger, etc.) but the results didn't change that much
4gnlex 17d
although the exercise choices so far are limited (only about 200 exercises) given how hard it is to find videos for exercises
andrew9 2d
How do you approach protein powder + creatine while nomadding?

Do you bring it with you in your baggage? I am one-bagging and not quite stationary enough to be considered โ€œslowmaddingโ€ (in which case I would just buy it on site and keep it at my room).

So am curious about options here as these would take up precious bag space.
I do travel with a battery powered blender + creatine + whey. It has made a huge difference, it's just such a diet hack. Don't really have any advice for you regarding bag space, I've only started doing this after moving away from pure carry-on travel.
andrew9 2d
that is cool, i doubt i will go as far as investing in a travel blender, due to strict space requirements, so it seems just carrying smallish amounts of the necessary powders and doing very basic mixing in a bottle will be my best option
Yeah, that's exactly what I do. I buy the smallest I can find the then basic mix them in a normal plastic water bottle
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