Troy Wynn

15 years ago, I placed a health bet: Low-to-no carb diet + MetCon-style workouts + 18-hour daily intermittent fasting, with MetCons done at the 12-15 hour mark of the fast. At age 62 (5'11.5", 163 lbs), after 15 consistent years, here are my latest labs and metrics across the board. Metabolic & Body Comp: - BP: 115/65 - Body fat: 9% - Triglycerides: 65 - HDL: 65.6 - Fasting glucose: 60 - HbA1c: 5.5 - Total cholesterol: 221 - LDL: 142 - VLDL: 13 - TyG index: 7.58 - VO2 max: 50 - 10-sec Assault AirBike sprint: 1076 watts What happened next? Liver labs: - AST: 33 - ALT: 34 - GGT: 13 (very low) - ALP: 64 - Albumin: 4.4 - Globulin: 2.1 - Total protein: 6.5 All solid and optimized. Especially that low GGT after years of fasted intense training — liver looks happy. Kidney function: - Creatinine: 1 mg/dL - eGFR (Mayo): 101.56 mL/min/1.73m² - Urine protein: 1 - Urine creatinine: 82 - Urine protein/creatinine 0.012 - Urine RBC: 0 - Urine WBC: 0 - Urine glucose: 0 Excellent filtration, no spillover, no red flags. Kidneys staying strong. Heart marker: - NT-proBNP: 73 pg/mL Very low and healthy level for a 62-year-old male — excellent sign of good cardiac function and low strain. Oncology markers: - PSA: 0.76 ng/mL - CEA: 1.4 ng/mL Both nicely low and well within normal ranges for my age. Clean bill here. These are the receipts after 15 years. I was honestly surprised at how clean everything turned out. The real story which gets very little attention is why it happened. Any thoughts? Meanwhile, I’ll drop the “why” thread in a few days. It’s where it gets interesting. Stay tuned.

@Jack_Kapela @Mangan150 Give me a follow. I’ll go over how to move the needle on body fat soon.

@BurpeesCure @Mangan150 That would be perfect weight for me. I'm 175 cn tall. Unfortunately last time when my weight was under 80 kg was when I was 25 years old :) I would be very happy with 15%BF. I don't know anyone over 60 with a six pack. Unless they've been on some juice for years.

Peter Attia wants you to train for 10 hours a week and take a statin. David Sinclair says metformin and NAD+ boosters are the secret. Bryan Johnson wants you to monitor every possible biological marker in existence. And post about them. I maintain that keeping yourself lean, fit, and strong does 95+% of the heavy lifting in prolonging lifespan and healthspan. So until we have better anti-aging interventions, that's what you should concentrate on.

@Jack_Kapela @Mangan150 No TRT. I’m only 163 lbs. that stuff would likely put me around 185 lbs.

@BurpeesCure @Mangan150 Are you on TRT? I'm similar age, LCHF but inconsistent. Glucose too high 117, insulin 14, HbA1c 5,6, TCh 211, TG 112, HDL 47 , LDL 140. BF around 20%. Can't go too hard on the bike as pacemaker resticts me. But I've done 8700 km last year spliting between road and MTB.

@JeflonZuckgates @Mangan150 Good point. The overall results paints a picture of very low inflammation which is reassuring. Not worried about LDL. I’ll cover why soon

@BurpeesCure @Mangan150 hsCRP? with that level of LDL you should care about the other risk factors for chd like inflammation and oxidative stress.

@semihidden @Mangan150 It’s the time that I can train. Was not intentional. As it turns out it is an amplifier to these results. I’ll be going over that soon

@BurpeesCure @Mangan150 what is your justification for the timing of the workout @ 12-15 hours into fast?

How do you figure? I do three “things” daily fast (skip breakfast) My exercise is metabolic conditioning (avg 20 mins) and do a low to no carb diet. I didn’t focus on any indicators over the 15 years. I don’t specifically train for a Vo2max number for example. A very simple protocol but powerful as it turns out. Now I’ll concede your point if consistent application is what you’re saying. My circumstances made the consistent application possible.

@BurpeesCure @Mangan150 Sure - they’re amazing results. But completely unrealistic for 99% of the population. This is Bryan Johnson levels of obsession. You’re going WAY past the 95% he mentions in the original post

Here’s what may be happening to both of us The HbA1c discordance fits low-glucose states. Your HbA1c 5.5% (normal, corresponding to ~111 mg/dL average) can appear "higher" than a single 60 mg/dL snapshot because: Longer red blood cell (RBC) lifespan: In lower-glucose environments (like consistent very low carb), RBCs experience less oxidative stress and can live longer than the average 120 days. More time exposed to even modest glucose → slightly more glycation → HbA1c reads a bit higher than your current daily averages might suggest. This is the reverse of high-glucose states (where RBCs turn over faster, lowering HbA1c).

@BurpeesCure @Mangan150 My glucose never spikes (because of low carb) but always hovering over 100 per a CGM. True fasting glucose in 80s.

@cnelso4250 @Mangan150 Do you train fasted?

@cnelso4250 @Mangan150 Looked into it and it’s likely long lived red blood cells common in people with my physiology

@BurpeesCure @Mangan150 5.5 not a real concern but something to keep an eye on.

@ShortageIsKey @Mangan150 I’ll take it. Just for fun, here’s what tens of thousands of pull-ups over the years did to me 😜

@BurpeesCure @Mangan150 you look like a photoshop meme lol. face of a mid 60 dude, body of some mid 30 football player.

Thanks. One of the biggest factors driving my results was “by chance.” Once I got these results back I have to admit I was really surprised so I did a deep dive as to why. I figured we’ve got three biological “factory settings.” The first one is to be super insulin sensitive. The second one is to be very metabolically flexible, but it’s the third factory setting that really really makes the difference.

@BurpeesCure Awesome results.

I’ve been training fasted for 15 years. Low to no carb diet. I don’t “run” I do metcons. At 63 yrs 5’11.5” 163 lbs. Assault Airbike 6 min avg watts test yielded a vo2max at 49-51. My power was measured at 1076 watts on 10s sprint. I have maintained both aerobic capacity and power. My bio markers have me decades younger than my chronological age. Point here is why would I even consider adding sugar to a workout? So I can get a vo2max of 52?? Or power output of 1100 watts?? At the risk of glycation which I have avoided for 15 years? No.

Yes, sugar is.

@DIY_Tardis @FructoseNo Mmmmmm… compost in the gut.

@FructoseNo On carbage and vegetation diets with these drugs thats not fermentation it composting and rotting.

Ozempic blamed for an 8% increase in profits for Hershey's mints. I thought it was a joke, but 'Ozempic Breath' recognised as a significant problem. AI suggests "This is due to slowed digestion, which can lead to food fermentation in the stomach, producing foul-smelling gases." Seems to be some irony going on here. msn.com/en-us/health/o… @zoeharcombe @ProfTimNoakes @bigfatsurprise

@DawnsMission What happens if you’re in a fed state where mtor and insulin levels are high?does AMPK override mTOR and insulin signaling?

Berberine saved me from prediabetes—no Big Pharma pills required. My bloodwork showed glucose intolerance. Researched natural fixes, started berberine, next labs? Normal. Dr. Ben Bikman nails it: berberine flips AMPK on, balances blood sugar & lipids.

@DawnsMission What else did you do besides berberine? Certainly you didn’t eat a high carb diet and just take berberine and solve your problem, right?

If I understand your question, glucose is important/necessary for limited functions. Like red blood cells. As you point out we make all we need. Any excess and you risk becoming glucose dependent. You then lose your metabolic flexibility That has a host of negative down stream effects, like glycation leading to AGEs for one.

@BurpeesCure @SBakerMD why would they not be important if your body runs on them and turns fat and protein into them?

@LivermanTo79253 @VinnieTortorich Spot on. Fast - Hunt - Feast. They normalized their “factory settings:” Insulin sensitive Metabolically flexible Intense cellular cleaning via ampk signaling They became biologically normal. This mimics my 15 year health bet.

@VinnieTortorich Reversing IRS and DM2 targets drivers of insulin resistance. Appears to be a state of no circadian metabolic switching to fat burning + repair. 🔼 AMPK during sleep activated by early time restricted feeding + Melatonin. Fasted exercise 🔼 AMPK.

1982. Kimberley region, Western Australia. An Australian nutrition researcher named Kerin O'Dea recruited 10 middle-aged Aboriginal Australians. All had type 2 diabetes. All were overweight. All were living in town on flour, sugar, and processed food. She sent them back to the bush. For 7 weeks they lived the way their grandparents did. They ate what they could hunt, fish, and gather. Kangaroo, fish, crocodile, turtle, birds, yams, figs. No flour. No bread. No refined sugar. Then she measured them again. Fasting glucose cut nearly in half 11.6 down to 6.6 mmol/L. Fasting insulin normalized. Triglycerides dropped 70%. Each lost about 18 pounds. Type 2 diabetes reversed in 7 weeks. No drugs. No surgery. She published the results in *Diabetes* journal in 1984. Title: "Marked improvement in carbohydrate and lipid metabolism in diabetic Australian Aborigines after temporary reversion to traditional lifestyle." Cited over 240 times. Mainstream medicine never adopted it. They tell you type 2 is a chronic, lifelong disease. It isn't. No sugar. No grains.

years ago, I placed a health bet: Low-to-no carb diet + MetCon-style workouts + 18-hour daily intermittent fasting, with MetCons done at the 12-15 hour mark of the fast. At age 62 (5'11.5", 163 lbs), after 15 consistent years, here are my latest labs and metrics across the board. Metabolic & Body Comp: - BP: 115/65 - Body fat: 9% - Triglycerides: 65 - HDL: 65.6 - Fasting glucose: 60 - HbA1c: 5.5 - Total cholesterol: 221 - LDL: 142 - VLDL: 13 - TyG index: 7.58 - VO2 max: 50 - 10-sec Assault AirBike sprint: 1076 watts Super insulin sensitive and extremely metabolically flexible. Elite fitness. Extremely low CVD risk. Liver labs: - AST: 33 - ALT: 34 - GGT: 13 (very low) - ALP: 64 - Albumin: 4.4 - Globulin: 2.1 - Total protein: 6.5 All solid and optimized. Especially that low GGT after years of fasted intense training — liver looks happy and youthful. Kidney function: - Creatinine: 1 mg/dL - eGFR (Mayo): 101.56 mL/min/1.73m² - Urine protein: 1 - Urine creatinine: 82 - Urine protein/creatinine 0.012 - Urine RBC: 0 - Urine WBC: 0 - Urine glucose: 0 Excellent filtration, no spillover, no red flags. Kidneys staying strong and youthful. Heart marker: - NT-proBNP: 73 pg/mL Very low and healthy level for a 62-year-old male — excellent sign of good cardiac function and low strain. Oncology markers: - PSA: 0.76 ng/mL - CEA: 1.4 ng/mL Both nicely low and well within normal ranges for my age. Clean bill here. These are the receipts after 15 years. I was honestly surprised at how clean everything turned out. The real story which gets very little attention is why it happened. Follow me if you want to learn more.

Step on a scale after a week eating low-carb, and it's easy to see why low-carb diets are so popular. But what’s happening inside the body tells a different story. Learn more at see.nf/ketodiets1 and see.nf/ketodiets2.

A metabolic healthy person is both insulin, sensitive and metabolically flexible. An unhealthy person will be at some level of insulin resistance and glucose dependent. To make carbohydrate the majority of ones caloric intake makes no sense. A glucose dependent person will be creating AGEs from excess glycation. AGEs should be avoided if health and longevity matter.

Plenty to debate about the new pyramid. And with carbohydrate intolerance (diabetes, metabolic synd) affecting >1 of 2 adults, it's good to see recognition of carb reduction in population health. 👉Time for @NIH to sponsor definitive trials of low-carb/keto vs other contenders!