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6

Strength training for osteoarthritis

Asking for my father: fit man in his late 60s ~90+ percentile for aerobic fitness in his age group, needs to strength train but has severe osteoarthritis in his hands and subsequent lack of grip strength and pain. What’s the best strategy here?

11

Everything Hydration

1) Is it worth tracking hydration precisely? 2) What is the best way to track hydration? (i.e. mx3, urine color, inbody, etc.) 3) What should I drink throughout the day? (i.e. tap water, filtered water, isotonic solutions, etc.) 4) When should I drink it? (i.e. wake up, pre-workout, pre-feeding, etc.) 5) How can I optimize my water content? (i.e. pH, electrolytes, sweat-patch, etc.) 6) What is an optimal hydration level (presumably in the form of one of the aforementioned hydration trackers)?

3

Your latest thoughts/ regime with Metformin and Exercise

In your Metformin and Exercise article from June 23, 2019 you mentioned that you started only taking Metformin at night. Are you still following this regime? Any new insights or improvements in fitness from from your trial of 1?

5

Using allopurinol to maintain uric acid levels below 5.5 mg/dL

Since levels of uric acid above 6.8 mg/dL cause precipitation of crystals and levels below 5.5 will lead to reduction. High Uric acid levels are caused by genetics Diet has a minimal affect on uric acid levels and my diet is already low in fructose which should be the biggest driver. Would taking allopurinol (for the rest of my life) to maintain a low Uric acid level be a prudent strategy, assuming I tolerate it without minimal side effects. A YouTube video by the Cleveland Clinic Lerner College of Medicine talks about treating chronic high uric acid levels “Treat to Target” approach to reduce uric acid levels below 6.8 (5.5 preferably) to prevent gout, rheumatoid arthritis, kidney stones and other possible issues. https://youtu.be/_rbgIJfuQWQ I have uric acid level of 8.3 mg/dL A retest I had 7.8 mg/dL BUN boarder line high eGFR 36 (retest 43) indicates decreased kidney function I am low carb, time restricted eating Do not Eat Processed foods Seed oils Grains, legumes, Fruit juices, sodas Do eat Some whole fruit Leafy greens, broccoli cauliflower asparagus Tomatoes (in salad) Meat, seafood Cheese Eggs Nuts Heavy cream in coffee

4

What is the best way to build resilience to COVID?

On Joe Rogan's podcast Peter mentions that COVID is something that everyone will probably get at some point and the most important thing is building immune system resilience for when that moment comes. What are the best strategies for building that resilience?