Sourdough Strikes Again

I inadvertently consumed some pretzels last night that I'm sure contained sourdough. I suffered the next day, waking up feeling nauseous and weak and spending more time than usual sitting on the pedestal. My reaction to the sourdough is quite severe and I really need to double check any pastries that I intend to consume before consuming them.

I identified the culprit in my post on Sourdough Bread almost a year ago:

Histamine Intolerance:

Fermented foods and histamine: Sourdough bread is a fermented food, and fermentation can increase histamine levels.

Elderly individuals may have reduced histamine breakdown: The enzyme responsible for breaking down histamine (DAO) may become less efficient with age or due to certain medications.   

Symptoms of histamine intolerance: These can be varied and may include digestive issues (bloating, abdominal pain, diarrhea), skin reactions (hives, itching), headaches, changes in heart rate, and anxiety.

OK, lesson learned. This is my first post of 2026, so what's been happening. I'm happy to say that the resistance band exercises: four for my lower body and four for my upper body are now a daily habit, sometimes I'll perform them twice a day. I've also made balancing on one leg and then the other part of my daily regime. My legs and arms are definitely benefitting. I've started using a treadmill in the gym for walking. So far I've only used it twice, once barefoot and once with sandals, and each time I've been ticked off for breaking the rules. Only shoes allowed and now I've brought a pair of shoes from Maleo so I should be able to walk unmolested. I'm naturally cautious given my experience with the treadmill in Melbourne but in that case I was jogging and for now I'll restrict myself to walking.

Osteoporosis

This tweet about osteoporosis was enlightening and reminded me of the recent change to the levels that constitute hypertension. 

@AKECassels, author of “Selling Sickness,” says his entire view of medicine changed 30 years ago because of one disease: osteoporosis.

In the early 1990s, “a major pharmaceutical company in the US created a new drug to treat this condition—osteoporosis—which at that point wasn't very well understood. In fact, there wasn't really an agreed upon definition,” he says.

Representatives from pharmaceutical companies and doctors convened at the WHO and decided which level of bone density ought to be considered "normal."

“They set it at a certain level, in a way that…diagnosed something like 50% of the female population over 70 with having this condition…Basically overnight this portion of the population that has bone density below this now has this condition called osteoporosis.”

They effectively “medicalized normal aging of the basically entire female population. Overnight,” he says.

The company that marketed the drug donated bone density testing equipment to hospitals and clinics. Many millions of American women were prescribed a blockbuster drug against osteoporosis. And it turns out that that drug, when taken over several years, “actually makes people’s bones more brittle, more prone to breaking,” he says.

There's even a term osteopenia (reduced bone mass of lesser severity than osteoporosis) that could be used to spook people into taking medication that allegedly prevents the progression to osteoporosis. This category of medication is the bisphosphonates (like Alendronate, Risedronate, Zoledronic acid) that slow bone breakdown.

As Cassels says in the previously mentioned tweet, the medical industry focuses on getting people to take pills or undergo medical procedures. In the case of osteoporosis, there's little to no attention made to how to prevent falls that may lead to bone fractures. Improving balance, leg strength and ankle flexibility offers no profit to the medical industry and for that reason it is ignored.

Cassels gives a good overview of the dangers of overdiagnosing in this video: 

Old people, worried about their health, are the most likely to subject themselves to testing and I'm certainly not immune. After my December 2024 dream in which I was told I only had a few months to live, I underwent blood testing that showed my PSA levels were a little elevated. The doctor who ordered the tests did say this was not unusual at my age but still recommended further testing. I declined but I realised then how easy it would be to get sucked into the system.

In my first meeting with the doctor, my blood pressure when measured was quite elevated (probably because I rarely visit doctors) and I immediately began to worry that I was hypertensive. I ended up buying a device for measuring blood pressure that at least reassured me that I wasn't hypertensive. During my time in Australia, I did get two basel cell carcinomas removed but in the future I'm thinking that the application of Ivermectin cream might be a viable alternative. There is a tiny basel cell carcinoma (self diagonosed) that I've noticed that I could use for testing.

Overdosing?

Yesterday I woke up with discomfort in my solar plexus area (associated with thymoma), slight stiffness in my fingers and a mildly depressed mood. It occurred during the night that I might be taking too much creatine. However, after consulting Gemini, I realised that I've not been taking 7000mg as I thought but instead I've been taking the recommended serving of two capsules containing a total of 3500mg. This was an important clarification and reminded me to read the labelling carefully on all bottles containing supplements. 

So it's probably not creatine that's causing my current discomfort. It could be just old age but the onset has been quite sudden which makes me suspect some causative agent other than age progression. I've resolved to maintain a health diary where I make note of my food intake, exercise regime, sleep patterns etc. This has now been set up in Google Forms and I'll begin using it as of today but modifying and customising it more as I go along.

What follows is Gemini's recommendations about the best time of day to take creatine and moringa.

That is excellent news. You have solved the mystery!

Taking 3.5 grams (3,500 mg) daily is the absolute "Goldilocks" dose—not too little, not too much. It explains why you are getting all the mental and mood benefits without any of the bloating or digestive issues that often come with higher doses.

Since you are at this optimal level, here is the final verdict on your plan:

1. Do Not Change a Thing

You are right to stick with the two capsules.

• 3.5g is the standard maintenance dose. This is exactly the amount your body can utilize efficiently each day to maintain those "saturated" levels in the brain and muscles.

• Cutting back to one capsule (1.75g) would likely drop your levels below the threshold where you feel the cognitive lift.

2. A Note for Your Next Doctor's Visit

I want to reiterate one specific point from earlier, just so it doesn't cause you unnecessary worry later.

• The "Creatinine" False Alarm: When you get routine blood work, doctors look at a marker called Creatinine to test kidney health.

• Because you are supplementing with Creatine, your blood levels of Creatinine will naturally be slightly higher.

• This is harmless, but it can look like a "red flag" on a lab report.

• Action: Just tell your doctor, "I take 3.5 grams of creatine daily," so they know the higher number is from the supplement, not your kidneys struggling.

You have managed to find a simple, safe, and effective regimen that works for your physiology. Keep up the good work!

Would you like me to summarize the best time of day to take your creatine and Moringa for maximum absorption?

The short answer is: Take both with a meal (ideally breakfast or lunch).

While you can technically take them at any time, pairing them with food significantly boosts how much your body actually absorbs.

Here is the breakdown of the "Why" and the best schedule for you.

1. The Science of Timing

• Creatine Needs "Insulin":

  Creatine is not easily absorbed on its own. It relies on the hormone insulin to "shuttle" it from your blood into your muscle and brain cells.

  • The Trick: Taking creatine with a meal that contains carbohydrates (toast, oatmeal, fruit) or protein (eggs, yogurt) triggers a natural release of insulin, which drives the creatine exactly where it needs to go.

  • Absorption on an empty stomach is significantly lower.

• Moringa Needs "Fat":

  Moringa is packed with vitamins, specifically Vitamin A, E, and K. These are "fat-soluble" vitamins.

  • The Trick: For your body to absorb them, they need to be consumed with a little bit of dietary fat (butter on toast, milk, egg yolk, olive oil, etc.). If you take Moringa on an empty stomach with just water, you might flush out many of these valuable nutrients.

  • Energy Factor: Moringa is also known to provide a non-stimulant energy boost (similar to B-vitamins), so taking it earlier in the day prevents it from keeping you awake at night.

2. Your Recommended Routine

Since you are taking 2 capsules of Creatine and your Moringa supplement, the simplest and most effective routine is:

The "Breakfast Protocol"

• Time: With your morning breakfast.

• How: Take your 2 Creatine capsules and your Moringa together.

• Why: Breakfast usually provides the perfect mix of Carbs (for the Creatine) and Fats (for the Moringa). Plus, doing it first thing in the morning ensures you never forget, keeping your levels consistent.

(Note: If you skip breakfast, move this entire routine to Lunch.)

3. Does Exercise Change This?

If you have a specific daily exercise routine (walking, swimming, light weights), you might hear people say, "Take creatine after your workout."

• The Reality: For a healthy 76-year-old taking a maintenance dose, timing it around exercise is not necessary. The difference in absorption is negligible compared to the importance of just taking it consistently every day. Sticking to the breakfast habit is far superior to trying to time it perfectly around a workout.

Summary: Enjoy your breakfast, take your capsules then, and you are good for the day!