TCI 2013 Boosting business renewal through company spin-off at cluster level
Boosting Your Energy Level with Vitamin D
-
Upload
maximilian-gotzler -
Category
Self Improvement
-
view
776 -
download
0
Transcript of Boosting Your Energy Level with Vitamin D
Boosting Energy A Vitamin D and Testosterone self-experiment
using biomarker and activity tracking
Maximilian Gotzler
QS Meetup Berlin - August 22nd, 2013
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Outline 1. Initial Situation - Why did I do it?
2. The Experiment - What did I do?
3. Results - What did I learn?
4. Next Steps - What will I do next?
Maximilian Gotzler QS Meetup Berlin 22/08/2013
1. Initial Situation Before I started the experiment, I was experiencing:
• Shoulder pain • Bad mood, winter depression • Lethargia, no motivation to work out • Sleepiness during the day • Light skin rash on upper arms • Restless nights Low level of energy
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Vitamin D • Vitamin D is a secosteroid, technically not a vitamin
• Can be built by the body with UVB-light
• Present in certain foods and supplements
• Regulates more than 1,000 genes
• Recommended level varies between 30-100 ng/ml in the blood
• Peak athletic performance usually reached at around 50 ng/ml
• Vitamin D increases need for Vitamin A and Vitamin K2
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Vitamin D Deficiency • Depression or seasonal affective disorder
• Obesity • Daytime sleepiness
• Joint and bone pain • Skin rashes and acne • Osteoporosis • Low sex drive
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Baseline-Test • Blood test checking multiple markers including:
• Vitamin D
• and Testosterone
Maximilian Gotzler QS Meetup Berlin 22/08/2013
In a Nutshell
Total Vitamin D : 10,600 IUs /day Total Vitamin A : 3,500 IUs/day
Doctor‘s Best Vitamin D3 5000 IUs 2x per day = 10,000 IUs/day
2 Green Pasture cod liver oil capsules 2x per day = 3500 IUs Vitamin A
and 600 IUs Vitamin D
May 29 August 14
Baseline-Test 2.5 months of supplementation
Re-Test
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Expectations • Increase in Vitamin D 25 OH Cholecalciferol level
• Increase in Testosterone level • Less shoulder pain • Improved mood • Less sleepiness during the day • Better sleep at night • Better skin
More energy
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Activity Tracking Using Jawbone UP
• Tracked my basic activity level and sleep patterns
• The UP broke after 1 month of tracking
• Sleep started to improve • Data does not show activity while not wearing UP band
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Subjective Changes • More aggressive, competitive • Irritable mood • Less pain in shoulder • Rash completely gone on arm
• It feels as if injuries heal much faster • Better sleep, feel more rested during the day
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Re-Test • Blood test, this time only checking:
• Vitamin D
• and Testosterone
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Trend
29.2
52
0
10
20
30
40
50
60
29-‐May 14-‐Aug
Vitamin D 25 in ng/ml
4.92
3.79
0
1
2
3
4
5
6
29-‐May 14-‐Aug
Testosterone in ng/ml
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Possible Explanations • Bizarely, testosterone dropped
• Vitamin D and Vitamin A were expected to increase testosterone • Aggressive mood and more energy pointed to an increase
• Potential reasons • The dose of 10,000 IUs of Vitamin D induced a deficiency in Vitamin K2,
which is also related to testosterone production • Daily fluctuation • Another androgen increased instead of testosterone such as SHGB or
(sex-hormone binding globulin), which binds to Testosterone making it inert, or LH (Luteinizing Hormone), which also increases aggression
Maximilian Gotzler QS Meetup Berlin 22/08/2013
3. Expectations Revisited ü Increase in Vitamin D 25 OH Cholecalciferol level
- Increase in Testosterone level ü Less shoulder pain - Improved mood ü Less sleepiness during the day ü Better sleep at night ü Better skin
More energy - YES
Maximilian Gotzler QS Meetup Berlin 22/08/2013
4. Next Trial • Check Vitamin A, K2, LH, and SHBG levels
• Increase Vitamin D dose to 20,000 IUs/day
• Supplement Vitamin K2 2,000 mcg/day
• Record mood changes using a mood tracker • Record strength increases in the gym
Can I get rid of allergies and remaining joint pain using Vitamin D?
Maximilian Gotzler QS Meetup Berlin 22/08/2013
Thank YOU! Want to reach me?
[email protected] Tel.: +49 160 964 77329