My resting heartbeat shot go from 58 to 67 yesterday

[Boonsiong]

Can. Got toilet also.

Later I check location

 

[Boonsiong]

Not strange. The residents are mainly HDB upgraders. They run condo like HDB estate.

Because no money to pay maintenance fee
No money to hire pro security guards APRO

 

[Boonsiong]

Several months ago I took berberine and I thought I can use it to control diet and lower bP.

After a while I realised it didn’t work and I stopped it

I also tried intermittent diet but I realised I couldn’t pass motion

Then I forced to exercise

I realised I could slim down with exercise, less urge to eat more food.

Now I stick to exercise, eating half boiled eggs, eat high protein yogurt

Take supplement below:
NMN
French grape seeds
Fish oil omega 3
Magnesium glycinate
Knee joint supplement for active lifestyle

I also take melatonin 10mg before sleeping
@UltimaOnline , how to sleep better without relying on melatonin ? Please share info

 

[404]

To an extent, yes. Although it's still possible to kena high blood pressure even if your resting heart rate is normal, due to other causes like kidney disease.

But yes, when you decrease your heart rate (eg. by taking beta blockers) you will also lower your blood pressure.

Beta blockers (unlike other blood pressure meds) have 2 functions, to lower both heart rate and blood pressure.

Note of caution: Nebivolol is the only beta blocker that will NOT cause erectile dysfunction (that's why it's the best beta blocker), but costs more and can only be prescribed by hospital cardiologists, not polyclinic doctors.

polyclinic prescribes atenolol

I also take melatonin 10mg before sleeping
@UltimaOnline , how to sleep better without relying on melatonin ? Please share info

consults psychologist

 

[UltimaOnline]

Several months ago I took berberine and I thought I can use it to control diet and lower bP.

After a while I realised it didn’t work and I stopped it

I also tried intermittent diet but I realised I couldn’t pass motion

Then I forced to exercise

I realised I could slim down with exercise, less urge to eat more food.

Now I stick to exercise, eating half boiled eggs, eat high protein yogurt

Take supplement below:
NMN
French grape seeds
Fish oil omega 3
Magnesium glycinate
Knee joint supplement for active lifestyle

Good choice of supplements, I take most of these too.

About Berberine, although most people take it for diabetes or prediabetes, the most valuable use of Berberine is actually to lower risk of colon cancer (1 of the most common cancers in Sg).

 

[UltimaOnline]

I also take melatonin 10mg before sleeping
@UltimaOnline , how to sleep better without relying on melatonin ? Please share info

Sleep is one of the toughest conditions supplement-wise. Even more than most other conditions, there's really no one size fits all solution. Different supps work for different people. You can explore the Sleep category on iherb (including user ratings) to see if you like to try any of them. Many people find melatonin useless for sleep.

https://sg.iherb.com/search?kw=sleep

On reddit, there are thousands of discussions on what helps sleep (worth checking out, to get ideas for yourself), but many people find that almost all supplements are useless for severe sleep problems, and need to rely on stronger prescription meds, particuarly the ones that cause drowsiness. But almost all of such meds require a doctor's prescription.

Magnesium for instance, can cause some drowsiness in higher doses (you can try upping your dose just before bedtime, but be careful, too much of an overdose can be toxic, which is why I now recommend using lactulose instead of magnesium for constipation, but taking some magnesium every day is still recommended for everyone for general health). But most people develop tolerance to magnesium induced drowsiness after a while, so it's not a long term solution for sleep problems either.

You should still take a look at reddit for supplement suggestions, you might find a few that works for you.

https://www.google.com/search?q=supplements+for+sleep+reddit&oq=supplements+for+sleep+reddit

One last advice: if you're unable to get a good night's sleep, taking daytime naps (even just for an hour or so) will still help your health significantly. For sleep deprivation, some naps still better than no naps at all. This has been medically proven.

 

[Boonsiong]

Sleep is one of the toughest conditions supplement-wise. Even more than most other conditions, there's really no one size fits all solution. Different supps work for different people. You can explore the Sleep category on iherb (including user ratings) to see if you like to try any of them. Many people find melatonin useless for sleep.

https://sg.iherb.com/search?kw=sleep

On reddit, there are thousands of discussions on what helps sleep (worth checking out, to get ideas for yourself), but many people find that almost all supplements are useless for severe sleep problems, and need to rely on stronger prescription meds, particuarly the ones that cause drowsiness. But almost all of such meds require a doctor's prescription.

Magnesium for instance, can cause some drowsiness in higher doses (you can try upping your dose just before bedtime, but be careful, too much of an overdose can be toxic, which is why I now recommend using lactulose instead of magnesium for constipation, but taking some magnesium every day is still recommended for everyone for general health). But most people develop tolerance to magnesium induced drowsiness after a while, so it's not a long term solution for sleep problems either.

You should still take a look at reddit for supplement suggestions, you might find a few that works for you.

https://www.google.com/search?q=supplements+for+sleep+reddit&oq=supplements+for+sleep+reddit

One last advice: if you're unable to get a good night's sleep, taking daytime naps (even just for an hour or so) will still help your health significantly. For sleep deprivation, some naps still better than no naps at all. This has been medically proven.

Do you take creatine ? Pls share info

 

[UltimaOnline]

Do you take creatine ? Pls share info

No I don't personally. Though I'm aware of Creatine's popularity as a supplement.

AI confirms that Creatine is useful only for sports and bodybuilding, but evidence is lousy for Creatine's other suppossed health benefits, eg. as a nootropic for brain health.

Google AI (all other AIs like ChatGPT and Grok will give very similar responses to most scientific queries including medical queries):

The strength of scientific evidence for creatine's health benefits varies significantly depending on the specific application, ranging from an overwhelming consensus for physical performance to emerging but conditional evidence for brain health. Backed by decades of clinical research, creatine monohydrate remains the most rigorously studied and validated form of the supplement. [1, 2, 3, 4]

️ High Strength of Evidence (Strong Scientific Consensus)

• Muscle Strength and Power: Extensive randomized controlled trials (RCTs) prove that creatine significantly boosts short-burst, high-intensity exercise capacity by recycling cellular energy (ATP). [1, 2, 3, 4]
• Sarcopenia (Age-Related Muscle Loss): Strong evidence shows that when combined with resistance training, creatine helps older adults retain muscle mass, improve upper/lower body strength, and lower fall risks. [1, 2]
• Safety Profile: There is clear consensus from major sports science organizations that standard doses (3–5 grams daily) are exceptionally safe for healthy adults and do not cause kidney damage, hair loss, or fat gain. [1, 2]

Moderate Strength of Evidence (Probabilistic / Conditional)

• Cognitive Function Under Stress: Robust meta-analyses show that creatine improves processing speed and memory, but primarily when the brain is metabolically stressed—such as during sleep deprivation, intense mental fatigue, or advanced aging. It provides a negligible cognitive boost in young, well-rested, meat-eating adults. [1, 2, 3]
• Dietary Deficiencies: Strong evidence indicates that vegetarians and vegans experience much more pronounced cognitive and physical benefits from supplementation because their baseline tissue stores are naturally lower. [1, 2, 3, 4, 5]
• Post-Exercise Recovery: Moderate evidence supports its role in speeding up muscle glycogen replenishment and reducing systemic inflammation after heavy athletic training. [1, 2]

Low to Emerging Strength of Evidence (Inconclusive)

• Neurodegenerative Diseases: While early animal models were highly promising, human clinical trials have shown mixed or low-certainty results for conditions like Parkinson's disease, Huntington's disease, and ALS.
• Traumatic Brain Injury (TBI) & Concussions: Emerging clinical trials and pilot studies hint that creatine might aid energy recovery in brain tissues following mild TBIs, but optimal human dosing protocols are still unknown.
• Bone Mineral Density: While creatine helps muscle function around joints, evidence that it directly improves overall bone thickness or reverses osteoporosis remains split and unclear.
• Cardiovascular Health: Limited, low-certainty data exists regarding its ability to manage chronic heart failure or significantly lower lipid profiles. [1, 2, 3, 4, 5]

Summary of Evidence by Health Domain

Health Target [1, 2, 3, 4, 5, 6, 7, 8]	Strength of Evidence	Primary Mechanism
Athletic Power / Sprinting	High	Rapid ATP (energy) regeneration
Older Adult Muscle Retention	High	Increases satellite cell activity & protein synthesis
Memory / Attention (Over 65)	Moderate	Restores depleted cerebral energy reserves
Cognition (Well-rested Youth)	Low	Limited baseline impact on healthy brain barriers
Concussion / Stroke Recovery	Emerging	Neuroprotection via reduced cellular energy depletion

To maximize safety and efficacy, organizations like the International Society of Sports Nutrition (ISSN) emphasize sticking to pure creatine monohydrate, as alternative chemical formulations (like creatine HCL or ethyl ester) lack the same rigorous evidence base. [1, 2, 3, 4, 5]


https://www.google.com/search?q=strength+of+evidence+for+creatine's+health+benefits

 

[Boonsiong]

No I don't personally. Though I'm aware of Creatine's popularity as a supplement.

AI confirms that Creatine is useful only for sports and bodybuilding, but evidence is lousy for Creatine's other suppossed health benefits, eg. as a nootropic for brain health.

Google AI (all other AIs like ChatGPT and Grok will give very similar responses to most scientific queries including medical queries):

The strength of scientific evidence for creatine's health benefits varies significantly depending on the specific application, ranging from an overwhelming consensus for physical performance to emerging but conditional evidence for brain health. Backed by decades of clinical research, creatine monohydrate remains the most rigorously studied and validated form of the supplement. [1, 2, 3, 4]

️ High Strength of Evidence (Strong Scientific Consensus)

• Muscle Strength and Power: Extensive randomized controlled trials (RCTs) prove that creatine significantly boosts short-burst, high-intensity exercise capacity by recycling cellular energy (ATP). [1, 2, 3, 4]
• Sarcopenia (Age-Related Muscle Loss): Strong evidence shows that when combined with resistance training, creatine helps older adults retain muscle mass, improve upper/lower body strength, and lower fall risks. [1, 2]
• Safety Profile: There is clear consensus from major sports science organizations that standard doses (3–5 grams daily) are exceptionally safe for healthy adults and do not cause kidney damage, hair loss, or fat gain. [1, 2]

Moderate Strength of Evidence (Probabilistic / Conditional)

• Cognitive Function Under Stress: Robust meta-analyses show that creatine improves processing speed and memory, but primarily when the brain is metabolically stressed—such as during sleep deprivation, intense mental fatigue, or advanced aging. It provides a negligible cognitive boost in young, well-rested, meat-eating adults. [1, 2, 3]
• Dietary Deficiencies: Strong evidence indicates that vegetarians and vegans experience much more pronounced cognitive and physical benefits from supplementation because their baseline tissue stores are naturally lower. [1, 2, 3, 4, 5]
• Post-Exercise Recovery: Moderate evidence supports its role in speeding up muscle glycogen replenishment and reducing systemic inflammation after heavy athletic training. [1, 2]

Low to Emerging Strength of Evidence (Inconclusive)

• Neurodegenerative Diseases: While early animal models were highly promising, human clinical trials have shown mixed or low-certainty results for conditions like Parkinson's disease, Huntington's disease, and ALS.
• Traumatic Brain Injury (TBI) & Concussions: Emerging clinical trials and pilot studies hint that creatine might aid energy recovery in brain tissues following mild TBIs, but optimal human dosing protocols are still unknown.
• Bone Mineral Density: While creatine helps muscle function around joints, evidence that it directly improves overall bone thickness or reverses osteoporosis remains split and unclear.
• Cardiovascular Health: Limited, low-certainty data exists regarding its ability to manage chronic heart failure or significantly lower lipid profiles. [1, 2, 3, 4, 5]

Summary of Evidence by Health Domain

Health Target [1, 2, 3, 4, 5, 6, 7, 8]	Strength of Evidence	Primary Mechanism
Athletic Power / Sprinting	High	Rapid ATP (energy) regeneration
Older Adult Muscle Retention	High	Increases satellite cell activity & protein synthesis
Memory / Attention (Over 65)	Moderate	Restores depleted cerebral energy reserves
Cognition (Well-rested Youth)	Low	Limited baseline impact on healthy brain barriers
Concussion / Stroke Recovery	Emerging	Neuroprotection via reduced cellular energy depletion

To maximize safety and efficacy, organizations like the International Society of Sports Nutrition (ISSN) emphasize sticking to pure creatine monohydrate, as alternative chemical formulations (like creatine HCL or ethyl ester) lack the same rigorous evidence base. [1, 2, 3, 4, 5]


https://www.google.com/search?q=strength+of+evidence+for+creatine's+health+benefits

Influencers said old people should take creatine to protect muscle

 

[UltimaOnline]

Influencers said old people should take creatine to protect muscle

I already posted above that AI confirmed :

Sarcopenia (Age-Related Muscle Loss): Strong evidence shows that when combined with resistance training, creatine helps older adults retain muscle mass, improve upper/lower body strength, and lower fall risks.

So if your muscule tone is declining due to age, go ahead and try taking creatine and see how well it works for you personally. But note that you need to do resistance training (eg. gym workout using weights), not just cardio workout (eg. jogging) for creatine to be effective.

 

[UltimaOnline]

Influencers said old people should take creatine to protect muscle

Let me know if you have greater-than-expected success with Creatine like this 77 year old man:

 

[eatshitndie]

英雄只剩嘴把式，
如今有心也無力。

doing 69 can tahan 6.9 days a week.

 

[eatshitndie]

Bro @eatshitndie use tongue compensate his lack of libido

yalor, 69 all the way.

 

[Boonsiong]

Let me know if you have greater-than-expected success with Creatine like this 77 year old man:

Seems creatine is more for brain, delay dementia and making our brain sharp .

 

[UltimaOnline]

Seems creatine is more for brain, delay dementia and making our brain sharp .

But like I said before, and confirmed by AI, the evidence for this aspect (more commonly touted by influencers these days) has less robust evidence compared to its longer established tradition for sports and bodybuilding use. If you try it (you're going to, right?), let me know your experience with Creatine.

 

[Boonsiong]

But like I said before, and confirmed by AI, the evidence for this aspect (more commonly touted by influencers these days) has less robust evidence compared to its longer established tradition for sports and bodybuilding use. If you try it (you're going to, right?), let me know your experience with Creatine.

I have yet to try it
My experience with magnesium glycinate:
I bought it with the hope that it can help me to sleep earlier. However, it didn’t help. I stoped taking it after 2 weeks .

Then I started to exercise regularly and I watched dr Eric berg clip that magnesium glycinate helps us to recover faster from exercise and relax our muscles.

So I found by old magnesium glycinate stock and taking them regularly.

My experience with magnesium glycinate: it helps to repair muscle
As we exercise, we sweat and we need minerals

 

[Boonsiong]

I may try creatine if my exercise doesn’t improve or if I hit the plateau .

I just wait and see and do not take creatine for now

 

[Boonsiong]

I may also try tart cherry supplement to help muscle recovery so that I can exercise more regularly

 

[UltimaOnline]

I have yet to try it
My experience with magnesium glycinate:
I bought it with the hope that it can help me to sleep earlier. However, it didn’t help. I stoped taking it after 2 weeks .

Then I started to exercise regularly and I watched dr Eric berg clip that magnesium glycinate helps us to recover faster from exercise and relax our muscles.

So I found by old magnesium glycinate stock and taking them regularly.

My experience with magnesium glycinate: it helps to repair muscle
As we exercise, we sweat and we need minerals

Magnesium (in any form) still has many health benefits (or put in another way, its defiency which is very common since most people don't eat enough vegetables, has many health risks, from blood pressure to diabetes, inflammation and even constipation), separate from sleep.

So even if it doesn't help your sleep, you may want to continue taking it for general health, I recommend everyone take some form of magnesium every day.

 

[Boonsiong]

Magnesium (in any form) still has many health benefits (or put in another way, its defiency which is very common since most people don't eat enough vegetables, has many health risks, from blood pressure to diabetes, inflammation and even constipation), separate from sleep.

So even if it doesn't help your sleep, you may want to continue taking it for general health, I recommend everyone take some form of magnesium every day.

My neighbour told me that many Taiwanese take medication (not supplement) to prevent high blood pressure even though they don’t have high blood pressure

They take medication to prevent high blood pressure

Is that true ?