oh yeah, it does that!

Get a ai agent, run it on your server as a un privileged user and ask it to do a security audit for you, delete the account after. If you want to get fancy make a new VM and give it root and ask it to probe your production host.

Everyone’s advice here is great, but you need to test your config and systems for gaps.

https://nixarr.com/

Works a treat for me!

But 100% is a big ask. There are always things to improve or fix

Have one VPN attached in a work profile and another in your private space

Apply more duct tape

yeah, i’m going to buy it no matter what, but I’ve gotten my moneys worth already.

This is an amazing game. Ive got 50 hours already in the demo.

Thanks for the paper

Protein does not stimulate insulin release in a meaningful way, it’s a very minor imperceptible bump. While technically true that more protein means more insulin. It’s almost nothing, and it’s blown away by any amount of carbohydrates.

IP was a high protein powder preparation containing 34 g of protein, 2 g of fat and 6 g of carbohydrates (i.e. 75%, 12% and 13% of total energy content, respectively) per sachet. Protein sources for the IP were composed of a mixture of milk protein fractions and free amino acids (patent reference: US 20140287057 A1). CP was an isocaloric mixture containing only 7.3 g of protein, 7.6 g of fat and 24.5 g of carbohydrates designed to not alter the overall balance of a conventional diet (i.e. 15% protein, 35% fat, 50% carbohydrate).

The subjects were eating the same hypocaloric diet, but had a difference of 56g of protein per day, and 36g of carbohydrates per day. The diet was best effort at home diet, with a dietician checking via phone calls.

It is a interesting study, especially with the increase in visceral fat reduction, but it still (to me) leave open the possibility of carbohydrates being the main variable here. People are more satisfied with protein and cheat less at home. Thanks for the paper recommendation.

I’d love to see the same study repeated with a hypercaloric diet, and a cgm. I suspect the visceral fat wouldn’t decrease due to the carbohydrate load. I’ve read a case report of someone doing hyperdiet caloric diets for comparison, and on a zero carb diet they did gain weight but their waist circumference went down, implying visceral fat reduction.

There has been some interesting work done on zero-carbohyrdate people and their gut micobiome and it’s very different then the standard, but also very diverse. It could be a factor! But I still suspect insulin as the main culprit with visceral fat.

Oh yeah. Totally agree. Most people have a huge protein problem. Hence the widespread B12 deficiency problems.

Fair, I myself only eat once a day, so there is a ton a variability out there. Most people probably eat 6-8 times per day (breakfast, snack, drink, snack, lunch, etc)… but 3 a day seems to be the commonly accepted “normal” pattern

100g bar - 34g carb, 17g fat, 35g protein.

It’s quite the ultra processed treat! Palm Oil, Soy Lecithin, Polydextrose (A treat!) - yum

I’m curious about this, can you recommend a study you have actually read yourself?

To the best of my reading visceral fat is directly reduced by reducing insulin levels. Perhaps increased protein intake is associated with reduced carbohydrate intake, which can reduce elevated insulin levels? I’d love to see a study that separates out protein and carbohydrate consumption as variables.

also causes flatulence, lower gut mobility,

As people with colostomy bags will show you (if you ask nicely) protein and fat do not make it into the intestines, and do not cause flatulence.

skews the microbiome.

This is true, the microbiome is highly adjustable, and will tailor itself to whatever food your consuming.

I have significant concerns about the protein diet fad and the increase of colon cancer in younger people.

If your talking about carnivore, please note that protein does not go up on a meat based diet, its the fat that increases. Take the standard macros (15% protein roughly) and replace the carbohydrates with fats.

As far as cancer goes, there is no credible link between protein consumption and cancer. https://www.dietdoctor.com/low-carb/red-meat#cancer

So the excess protein in everything is literally making us fatter and more unhealthy!

Protein itself doesn’t spike insulin significantly, making it very difficult to gain fat on protein alone. A protein only meal wont drive weight gain. 1 - it’s very satiating so its hard to over eat (especially if the protein is combined with fat i.e. a fatty cut of meat). 2 - Even huge boluses of protein when people force feeding themselves don’t spike glucose.

What is driving weight gain is many people are consuming excessive amounts of carbohydrates, which spike insulin for 2-4 hours, which puts the fat cells in storage only mode. If someone is eating carb heavy proteins to hit their RDA, yes they will gain weight, but that isn’t the fault of protein.

Update: as a illustration of this, its known that if someone only eats lean meat exclusively they will die, this is called rabbit starvation, documented all the way back to the Roman Spanish campaigns. What they don’t do is get fat!

us RDA is based on weight and we’re a fat country. It looks like I’d need to eat 5 chicken breasts/day.

There is literature supporting this should be your ideal body weight rather then total weight for obese people (i.e. based on your non-fat mass)

A complicating factor is the guidelines are calibrated for people eating poorly digested non-complete proteins, must labels for protein are based on crude protein - a rough nitrogen estimate, not actual amino acid measurements. If your eating 100g of beef protein vs 100g of wheat protein you are getting very different levels of meaningful protein.

As a carnivore, I don’t see how I do this on most days.

450g of beef/chicken per day (if you eat 3x a day thats 150g per meal)

As someone who needs to lose weight

consider low carb, its highly effective and can prioritize protein at the same time.

I try to teach people about protein and bioavailability all the time!

https://en.wikipedia.org/wiki/Liebig's_law_of_the_minimum

https://en.wikipedia.org/wiki/Digestible_Indispensable_Amino_Acid_Score

And a very handy tool - https://www.diaas-calculator.com/

While many plants have some amino acids, they don’t have enough of the right combinations to be biologically useful (liebig’s barrel). It’s dangerous to assume all plants are protein, because that is a measure of crude protein (nitrogen estimate) and not actually amino acid ratios. Make sure whatever plant your eating actually has a biologically meaningful diaas score.

Each kg of beef represents about 70kg of grass!

they are intertwined in business, you can’t pay one without the other.

https://en.wikipedia.org/wiki/Changan_Lumin

It exists (50 hp though). I drove it yesterday