Yesterday, did a home strength circuit focusing on core and glutes. Pulled out the hip thrust machine.
3 x 45 - Bicycle crunches w/ 10 lb ankle weights
3 x 20 - hanging ab straps w/ 10 lb ankle weights
3 x 20 - ab wheel2 x 20 - hip thrusts w/ 3 bands3 x 30 - shallow Bulgarian squats w/ 45 lbs3 x 8 - lean back squats3 x 30 - pushups
Definitely something I want to do more of. Maybe do this every other day along with the bike. This and eating more protein, perhaps I can increase my muscle to fat ratio. Get leaner / stronger.
So…eGGR of 76, although listed as “normal” is actually G2 CKD with reduced filtration capacity. Still filtering pretty good with sufficient capacity for all your needs but should start practicing kidney health to keep it that way. Spiking protein in the diet is not kidney friendly. The main knobs for nephron protection (with an otherwise healthy diet and lifestyle) are to control BP, moderate protein consumption, and to get as much of your protein that you can from plant sources as opposed to animal sources. Meat (chicken, fish) and dairy sources produce a lot more acid that has to be handled by the kidneys and have high phosphorus levels. At 76 eGFR your body is starting to recruit hormone FGF23 which supercharges your nephrons to filter out phosphorus but FGF23 imitates a feedback loop that can lead to nephron loss. Plants have phosphorus also but it’s not nearly as bioavailable. I know you don’t eat junk food but avoid anything that has added phosphates as they are 100 percent absorbed. Egg whites have a very balanced amino acid profile and spike acid much less than other animal sources and have zero or near zero phosphorus.
ReplyDeleteI do eat things high in phosphorous like chicken breast and skim milk. When I'm trying to get to low body fat, chicken makes up a higher % of my calories. My GFR is less than optimum but has remained the same for decades. Unfortunately, phosphorous blood levels are not part of a standard CBC or CMP. It is an inexpensive test at Ulta, I guess I need to have one. I understand that egg whites are a great nutritional source but they gross me out. I eat egg whites prepared in sandwiches at Panera, but cooking that stuff seems like cooking snot.
DeleteNo you don’t. It won’t be high and it will give you false confidence. The issue is that you have fewer nephrons and they “hyperfiltrate” which eventually wears them out. You won’t see high blood phosphorus until your eGFR declines more but by then it is too late to preserve the lost nephrons as they are gone. Remaining nephrons essentially pick up the filtering pass which eventually wears them out.
ReplyDeleteAgain you can’t test for longevity but you can adjust lifestyle based on medical science and the best available science is, for stage 2 CKD (eGFR less than 80 but more than 60) to start practicing best known dietary habits to preserve nephrons. All the blood tests in the world don’t change that.
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