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Wednesday, December 16, 2020

Collagen, Vitamin C and Healthy Skin

Skin health is the most prominent and principal factor for assessing an individual's health, age, and overall well-being. It directly correlates with perceived beauty and various kinds of health issues, including signs of premature aging that require proper attention and timely treatment. In addition to superficial beauty treatments, or other natural remedies, medical research suggests a systemic and safe remedy, collagen peptides, to improve skin texture, rejuvenate appearance, and help prevent signs of premature aging.

Collagen is a natural protein found abundantly in the human body. It is a necessary nutrient for the maintenance of optimal health in bones, muscles, skin, ligaments, and tendons. In simple terms, it's the "glue" that holds all of this stuff in our body together. In fact, the word comes from the Greek word 'κόλλα', which means glue. A proper amount of collagen is required to keep bones healthy and improve the body's overall strength and structure. To this end, hydrolyzed collagen formulations are available in the market that absorb quickly in the intestines, help fulfill the body's needs, and support various organs' functions.

Collagen is made up of specific amino acids (i.e. building blocks of proteins), including glycine, proline, hydroxyproline, and arginine. Along with these amino acids, vitamin C is required for the body to process the formation of collagen. Vitamin C acts as an essential cofactor for enzymes, including prolyl hydroxylase and lysyl hydroxylase, which are required to synthesize collagen in the body. There are various types of collagen, at least 16 different types. All types perform their respective functions, but the most common and most important for our body are type I, II, III, and to some extent type IV collagen peptides.^[1]

Collagen supplementation is widely reported in medical studies as a remedy for signs of aging and a method to help facilitate longevity. The main reason being that getting older impairs the production of collagen in the body, which then makes the body prone to more premature aging. Moreover, collagen supplementation supports the mineralization of joints, can relieve arthritis, and promotes overall quality of life. Collagen deficiency not only result in premature aging but also negatively affects the proper function of vital organs.^[1][2][4]

Anti-Aging Effects of Collagen

Medical research studies have reported several health benefits of collagen supplementation, particularly though its anti-aging effects.

Skin Rejuvenation

Collagen is an essential component of connective tissue and promotes proper development and growth of skin and bones. It couples with elastin, hyaluronate (HA), and proteoglycans in the body to form a well-structured extracellular matrix, imports mechanical characteristics to cells, and improves cell stability and cellular functions. Studies reported that collagen strengthens the bond between skin layers, stimulates the formation of extracellular matrix proteins, nourishes skin cells, and prevents premature skin aging. It also protects the skin against UV-induced aging and improves fibroblast proliferation to promote the integrity of skin tissue.^[1][4][6][8]

Collagen's mechanisms are attributed to the stimulation or formation of elastin, hyaluronic acid, and collagen itself. Moreover, it significantly inhibits the degradation of elastin and the release of matrix metalloproteinase-1 (MMP-1) and matrix metalloproteinase-3 (MMP-3), which both indicate the development of certain skin and joint conditions.^[2][4][8]

It also stimulates the synthesis of other minor components such as glycosaminoglycans to improve collagenic tissue regeneration and prevent bone density loss, skin aging, and joint pain. Also, it is a fact that after a particular stage of life, the regular functions of the body start fading and do not produce enough and quality collagen. Collagen deficiency can express itself in certain skin conditions, including a loss of firmness, suppleness, and elasticity. Therefore, supplementation with collagen to restore diminished collagen levels becomes a potential option to tackle these conditions. Moreover, the combination of collagen with other nutrients like chondroitin sulfate, glucosamine, L-carnitine, vitamins, and minerals significantly improve premature skin aging and delay hallmarks of aging. Studies reported that collagen is responsible for the strength, texture, resilience, dermal thickness, and youthful appearance of skin as well as its durability. In combination with ornithine, collagen supplementation resulted in a significant improvement of skin conditions via increasing the level of plasma growth hormone and insulin-like growth factor-1 (IGF-1).^{[2][3][4][6][7]}

Along with several other substances, collagen acts as an antioxidant agent to protect skin against reactive oxygen species or oxidative damage; it facilitates elastin production, supports protein folding, and helps repair DNA. All these functions of collagen help delay visible skin aging, can relieve signs of premature skin aging and contribute to an overall improvement in longevity. Medical research studies reported that collagen improves skin elasticity, indexes (i.e. hydration and tone of skin), plumpness, and helps enhance the general appearance of skin. It also helps give skin a smooth and youthful appearance and decreases the risk of developing wrinkles and dryness.^[3][4][5]

Quality of Life

Collagen not only improves skin texture but also supports other physiological functions in the body and helps enhance overall quality of life. Studies reported that it supports optimal cartilage integrity, helps reduce inflammation, relieves joint pain, and improves symptoms of osteoarthritis. A recent medical research study showed that collagen supplementation helps increase strength and muscle mass in men after exercise. It may stimulate the synthesis of muscles and help delay age-related muscle loss in older adults. Moreover, it improves lean body mass and supports weight loss goals by boosting basal metabolic rate, i.e. the number of calories required to keep the body functioning at rest.^{[7][9][10][11][12][13]}

Collagen decreases the risk of osteoporosis, improves bone structure, and prevents other bone conditions via increasing bone mineralization and inhibiting the risk of bone breakdown. Studies also reported that it supports optimal cardiovascular functions by helping to improve the structure of arteries, reducing artery stiffness, keeping a desirable level of good cholesterol in the body, and reducing the risk of atherosclerosis.^{[2][9][10][14][15]}

Furthermore, there is a fairly recent suggestion on how it could even aid the gastrointestinal tract with the absorption of different nutrients, including vitamins and minerals. Moreover, regular consumption of collagen could prevent the risk of leaky gut and improve intestinal tract functions. It has been reported that a leaky gut is associated with the development of certain medical conditions, including acne, mood disorder, depression, intestinal bowel syndrome, and autoimmune diseases.^[17]

In terms of overall health and appearance, collagen increases nail strength, prevents brittleness, and stimulates the growth of both hair and nails. All of these functions improve hair and nail health and contribute to a healthy and youthful appearance. Moreover, it helps with the healing of superficial wounds of the skin as well as of tissues such as gums and the scalp. In the eyes, it supports the mechanical and optical properties of the cornea.^[15][16]

In conclusion, considering all of the medical evidence and these miscellaneous beneficial physiological effects, I believe it's very reasonable to think that collagen supplementation is highly effective for both men and women in delaying the aging process and can contribute to an overall, enhanced quality of life in a meaningful way.

Precautions

Usually, the consumption of collagen is considered safe and should not produce any severe side effects. However, some individuals reported a lingering bad taste in their mouth and gastrointestinal discomfort, including heartburn and feelings of fullness with collagen supplementation.^[18]

As with any supplement, eating more nutrients with the hope of attaining more benefits isn't necessarily going to make a difference, although in this specific case there is fairly strong medical evidence for it. Regardless, like with most of the other supplements from my daily regimen, my personal philosophy is to - first - make sure that my body won't have to deal with any deficiencies due to my dietary intake and - second - to compensate for any potential decrease in the amount of nutrients my body is able to synthesize itself as it ages.

Lastly, please note that I am only talking about my personal experience and opinion. This is not medical advice and what works for me might not work for you. Please make sure to always consult your primary care physician about any information obtained from or through my site.

Take a look at this page for a full overview of all the supplements that I am currently taking on a regular basis: Fundamental Longevity Supplements. You will find links to other detailed articles, such as this one, about other supplements significant to longevity. There are also product endorsements and recommendations from me, based on the supplements that I am personally taking after spending years experimenting with different products.

References:

Lodish H, Berk A, Zipursky SL, et al. "Molecular Cell Biology. 4th edition." New York: W. H. Freeman; 2000. Section 22.3, Collagen: The Fibrous Proteins of the Matrix.
Teresa Figueres Juher and Esther Basés Pérez. "Revisión de los efectos beneficiosos de la ingesta de colágeno hidrolizado sobre la salud osteoarticular y el envejecimiento dérmico." Nutrición Hospitalaria, vol. 32(1), 2015: 62–66. https://doi.org/10.3305/nh.2015.32.sup1.9482
Anna Czajka et al. "Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing." Nutrition Research, vol. 57, 2018: 97–108. https://doi.org/10.1016/j.nutres.2018.06.001
Nikita Jhawar, Jordan V. Wang, Nazanin Saedi. "Oral collagen supplementation for skin aging: A fad or the future?" Journal of Cosmetic Dermatology, vol. 19(4), 2020: 910–912. https://doi.org/10.1111/jocd.13096
Proksch, E. et al. "Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis." Skin Pharmacology and Physiology, vol. 27, 2014: 113-119. https://doi.org/10.1159/000355523
Maryam Borumand and Sara Sibilla. "Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles." Journal of Medical Nutrition and Nutraceuticals, vol. 4(1), 2015: 47-53. https://doi.org/10.4103/2278-019X.146161
Alfonso E. Bello and Steffen Oesser. "Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature." Current Medical Research and Opinion, vol. 22(11), 2006: 2221–2232. https://doi.org/10.1185/030079906X148373
Ping Lin, Nan Hua, Yu-Chen Hsu, Kai-Wen Kan, Jia-Haur Chen, Yung-Hao Lin, Yung-Hsiang Lin, Chen-Meng Kuan. "Oral Collagen Drink for Antiaging: Antioxidation, Facilitation of the Increase of Collagen Synthesis, and Improvement of Protein Folding and DNA Repair in Human Skin Fibroblasts." Oxidative Medicine and Cellular Longevity, vol. 2020, Article ID 8031795, 9 pages, 2020. https://doi.org/10.1155/2020/8031795
Kristine L. Clark at al. "24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain." Current Medical Research and Opinion, vol. 24(5), 2008: 1485–1496. https://doi.org/10.1185/030079908x291967
Alexander G. Schauss et al. "Effect of the Novel Low Molecular Weight Hydrolyzed Chicken Sternal Cartilage Extract, BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: A Randomized, Double-Blind, Placebo-Controlled Trial." Journal of Agricultural and Food Chemistry, vol. 60(16), 2012: 4096–4101. https://doi.org/10.1021/jf205295u
Roland W. Moskowitz. "Role of collagen hydrolysate in bone and joint disease." Seminars in Arthritis and Rheumatism, vol. 30(2), 2000: 87–99. https://doi.org/10.1053/sarh.2000.9622
Denise Zdzieblik at al. "Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial." British Journal of Nutrition, vol. 114(8), 2015: 1237–1245. https://doi.org/10.1017/S0007114515002810
Allison R. Gillies and Richard L. Lieber. "Structure and function of the skeletal muscle extracellular matrix." Muscle & Nerve, vol. 44(3), 2011: 318–331. https://doi.org/10.1002/mus.22094
Naohisa Tomosugi et al. "Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans." Journal of Atherosclerosis and Thrombosis, vol. 24(5), 2017: 530–538. https://doi.org/10.5551/jat.36293
Doris Hexsel et al. "Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails." Journal of Cosmetic Dermatology, vol. 16(4), 2017: 520–526. https://doi.org/10.1111/jocd.12393
Satya Allaparthi, Himanshu Verma, David L. Burns, Ann M. Joyce. "Conservative management of small bowel perforation in Ehlers-Danlos syndrome type IV." World Journal of Gastrointestinal Endoscopy, vol. 5(8), 2013: 398–401. https://doi.org/10.4253/wjge.v5.i8.398
https://www.flushinghospital.org/newsletter/benefits-of-collagen-for-maintaining-a-healthy-gut
https://www.healthline.com/nutrition/collagen-benefits

Forex Trading Journal - Calendar Week 48/49, 2020

The last two weeks have been less about trading and more about learning and continually realizing how little I actually know. I also used the opportunity that came with Black Friday discounts to purchase some upgrades for my computer setup.

In terms of a trading strategy, one of the things I noticed is that most of the free Forex courses that are available on the internet will teach the theory behind technical indicators, talk about fundamentals, risk management, and so forth. They're basically handing you over a tool box, briefly explain how the tools work, but then you're on your own to figure things out from there. I believe what then happens for the majority of people - and that's exactly what I was doing - is that they take a chart, slap on a couple of technical indicators they like but which are more or less unrelated to each other, call that their strategy, and then enter trades based on whatever they believe those random indicators are telling them.

Then the majority of people tend to lose the majority of trades and blow up their accounts.

It's a bit of mystery why that's happening, because they're doing exactly what they're supposed to do according to whatever technical indicators they're using. It's almost like a conspiracy and as soon as they enter a trade, the market always does the opposite of what it was supposed to do!

Again, that's exactly what was happening to me in my first few weeks of live trading.

I didn't really understand why this is so common until I saw how professional, profitable traders work and what kind of strategies they are using. Then suddenly it all became clear to me. If I wanted to summarize it in a few sentences, I would say that in order to develop a strategy that provides an actual edge, you need to layer indicators on top of each other in a meaningful way, so they complement each other. Most technical indicators have their strength and weaknesses. In order to mitigate the weakness of a certain indicator or an entire strategy, you need to identify which other indicator(s) can help with that. It's even likely that some indicators need to be applied and checked on higher or lower timeframes than the one you're intending to trade in. I've seen different approaches from professional traders, in both directions, confirming setups on lower timeframes (e.g. 15min or 1h) and managing trades on higher timeframes (e.g. 4h or daily), and vice versa.

As I mentioned in previous blog entries, I believe it's possible to self-educate oneself about all of this and eventually develop a proper strategy. However, that will require a significant amount of time and money. Also, I thought to myself that just because it's possible doesn't guarantee that I'll get there eventually. So I decided to look into one of the mentorship programs that my broker Global Prime recently started offering. Those mentorship programs are currently free for active traders who have a live account with them, although that might change in the future. I am now learning a strategy which looks for setups on the 1h/4h charts, then takes and manages trades on the 15min chart. It's a fair amount of material to go through and internalize. I should be in a position to start experimenting with actual trades in the coming weeks.

As for my PC setup, I decided to purchase an external monitor for my laptop and use that for now. This gives me 3 screens on 2 computers in total and I can take this external monitor with me when travelling. I went with a brand called 'GICHAT', which I had never heard of before, for the portable monitor. It turned out to be an extremely positive surprise, the quality of the monitor exceeded all my expectations! The built-in monitor of my HP laptop is already excellent, the visual quality of this portable one is even better.

I also purchased a new Logitech keyboard while I was putting in the Amazon order for the monitor. I'm very happy with that as well. It looks stylish, has several cool lighting effects that can be fully customized, and typing on it is very comfortable.

This is what my trading desk & office looks like:

I still want to purchase 2 full-size monitors and a monitor mount to use with my desktop PC, but this should do for now.

Resveratrol & Pterostilbene, Effects on Longevity

Both resveratrol and pterostilbene are naturally occurring non-flavonoid phytochemicals (i.e. compounds that are produced by plants) found in a variety of fruits and herbs as well as in supplements. They are polyphenols (i.e. micronutrients that we get through certain plant-based foods) that have mainly received attention for their observed ability to support organ functions, enhance overall quality of life, and help improve different medical conditions ranging from inflammation to cancer. Moreover, resveratrol and pterostilbene show antioxidant and anti-inflammatory activity that protects cellular integrity, acts as an anti-aging agent, and promotes longevity.^[1][2]

Let's talk a little bit about the process of aging. For something that we know is certainly happening, we know surprisingly little about it. Medical studies typically report that the negative aspects of the aging process usually manifest themselves as impaired cognitive and motor functions. Other than its obvious and superficial effect on our appearance, the aging process by itself is natural and mostly harmless until organs fail to perform their intended activity in an optimal way. Sometimes people experience aging-related symptoms or pre-mature aging caused by factors other than the natural aging process, for example through an increased generation of oxidative stress. High oxidative stress damages cells and nerves, including proteins, lipids, and DNA, leads to neurological deterioration, and generally provokes the development of aging-related symptoms, particularly in older adults. Natural antioxidant agents of the body as well as supplements containing antioxidant agents like resveratrol and pterostilbene can help relieve oxidative stress, remove free radicals, and provide neuroprotection.^[1][2]

One or the Other?

Well, why not both? Different studies have reported poor bioavailability of resveratrol when taken as a supplement, but using it combined with pterostilbene makes both compounds synergize with each other's effect to help give optimal therapeutic results.

Delayed Aging

Resveratrol and pterostilbene have both been shown to enhance lifespan and provide an anti-aging effect via different mechanisms. Studies have reported that resveratrol consumption induces similar effects to a calorie restricted diet, such as intermittent fasting, by activating Sir2 in the body which increases DNA stabilization, increases cell longevity, and supports organs functioning at peak efficiency. Resveratrol's antioxidant action protects cells against toxins, enhances cellular integrity, and promotes cell survival. Studies have also shown that it helps support longevity and DNA integrity by protecting cells against UV irradiation.^[1][2]

Moreover, resveratrol supports cellular energy production by increasing the amount of mitochondria and improving motor functions. Studies have shown that it enhances longevity and delays aging by supporting locomotor skills and activities, improving resistance against stress, and reducing the risk of neurodegenerative diseases such as Alzheimer's disease. Most of these effects are attributed to its antioxidant property that relieves oxidative stress, removes free radicals, protects nerves, and increases the activity of natural antioxidants of the body.^[1][2][4]

It is important to note that pterostilbene has higher bioavailability and thus an enhanced therapeutic effect as compared to resveratrol. Studies confirmed that pterostilbene has an anti-aging effect by delaying various age-related changes in cells and the body overall. It indirectly improves memory and cognition via its antioxidant and anti-inflammatory activity which prevents cognitive decline and even helps relieve symptoms of various neurodegenerative diseases. Moreover, it protects cellular integrity, relieves oxidative stress, reduces inflammation, and has the potential to slow down progression of Alzheimer's disease.^[2][3][5]

A recent study confirmed the neuroprotective effect of pterostilbene and showed that it enhances cognition and motor abilities. Also, it accumulates in the hippocampus region, where it supports memory performance and neurological functions. Pterostilbene's anti-aging effect is attributed to its antioxidant action which boosts the natural antioxidant defense system of the body and increases the upregulation of PPAR-α and MnSOD to prevent oxidative stress, support longevity, and delay or even reverse cognitive decline.^[2][3][5]

Quality of Life

Resveratrol and pterostilbene not only increase lifespan but also help support a better quality of life. They help the cardiovascular system to function optimally by reducing the risk of atherosclerosis and protecting blood vessels against oxidative damage. Also, they reduce the risk of inflammation, cataracts, vascular endothelium apoptosis, and improve motor coordination. Moreover, they assist several physiological functions and reduce the risk of chronic medical conditions. For example, they increase insulin sensitivity, improve the level of insulin-like growth factor (IGF-l), and support AMP-activated protein kinase activities. All these biological effects help to regulate high blood sugar levels and improve symptoms of diabetes.^[2][3][5]

Resveratrol and pterostilbene show anti-cancer activity against colon, breast, cervical, prostate, and lung cancer. Studies reported that they have the ability to decrease tumor volume, inhibit cancer cell proliferation, induce apoptosis, arrest the cell cycle, reduce the risk of metastasis, and can even help protect against chemotherapy's adverse effects.^[1][2][3]

Pterostilbene shows potential anti-inflammatory properties that reduce the risk of inflammation and promote the health and optimal functioning of our vital organs. It decreases the migration of macrophages towards adipose tissue (i.e. body fat) and inhibits the pro-inflammatory mediators such as the cytokines Interleukin 6 and Tumor Necrosis Factor (TNFα). This effect may be beneficial to support optimal joint health and relieve symptoms of arthritis.^[1][2][3]

Both resveratrol and pterostilbene support a better quality of life by inhibiting the growth of different microbials and help protect the body against certain infections. Studies reported that they are able to arrest the cell cycle of both gram-positive and gram-negative bacteria such as Campylobacter jejuni, Escherichia coli, and Campylobacter coli. The presence of pterostilbene can also protect against drug-resistant Staphylococcus aureus (MRSA) via different mechanisms.^[1][2]

Resveratrol and pterostilbene further enhance quality of life by helping to prevent heart disease. They support cardiovascular functions by reducing the risk of atherosclerosis, hypertension, and hyperlipidemia. They help reduce the serum level of low-density lipoprotein, increase the level of good cholesterol, and show vasodilating effect via high nitric oxide production in the vessels.^[1][2][3]

Also, it has been shown that resveratrol has a significant positive effect on mood, fatigue, and other neurological functions. It decreases cholinergic neurotransmission, promotes the clearance of β-amyloid peptides, reduces neuronal apoptosis, and shows anti-amyloidogenic cleavage of β-amyloid precursor protein to help improve the symptoms of neurodegenerative decline and diseases.^[1][4]

Precautions

Pterostilbene is usually considered safe at normal doses. However, certain side effects were occasionally reported, including gastrointestinal problems, itching, and muscle pain at different doses. Personally, I tolerate it extremely well and have not directly observed any side effects at the dose of 100mg/day that I am currently taking.

Studies reported that there is no serious risk of consuming normal doses of resveratrol on a regular basis. However, at larger doses, it may cause gastrointestinal discomfort, interfere with the Cytochrome p450 system (specifically CYP3A4), and increase the risk of bleeding, especially during and after a surgery. It's generally advised to avoid its use in case of chronic or severe medical conditions.^[1]

References:

Bahare Salehi et al. "Resveratrol: A Double-Edged Sword in Health Benefits." Biomedicines, vol. 6(3), 2018: 91. https://doi.org/10.3390/biomedicines6030091
Hui-Yun Tsai, Chi-Tang Ho, Yu-Kuo Chen. "Biological actions and molecular effects of resveratrol, pterostilbene, and 3′-hydroxypterostilbene." Journal of Food and Drug Analysis, vol. 25(1), 2017: 134-147. https://doi.org/10.1016/j.jfda.2016.07.004
Denise McCormack and David McFadden. "A Review of Pterostilbene Antioxidant Activity and Disease Modification." Oxidative Medicine and Cellular Longevity, vol. 2013, 2013: 575482. https://doi.org/10.1155/2013/575482
Mohammad Hosein Farzaei et al. "Effect of resveratrol on cognitive and memory performance and mood: A meta-analysis of 225 patients." Pharmacological Research, vol. 128, 2018: 338-344. https://doi.org/10.1016/j.phrs.2017.08.009
James A. Joseph et al. "Cellular and Behavioral Effects of Stilbene Resveratrol Analogues: Implications for Reducing the Deleterious Effects of Aging.” Journal of Agricultural and Food Chemistry, vol. 56(22), 2008: 10544-10551. https://doi.org/10.1021/jf802279h
Konstantinos M. Kasiotis et al. "Resveratrol and related stilbenes: Their anti-aging and anti-angiogenic properties." Food and Chemical Toxicology, vol. 61, 2013: 112-120. https://doi.org/10.1016/j.fct.2013.03.038

Forex Trading Journal - Calendar Week 47, 2020

This week is not going to be a typical trading journal post, but more of a progress update.

After figuring out the basics and getting everything set-up and in place, experimenting with some live trading, I decided to take a step back and ask myself the question: "What do I really need in order to become successful as a trader?" Interestingly enough, this started by me getting invited to a webinar about journaling trades and how that can help improve my trading. The webinar was average, not really anything I wasn't aware of yet, but someone blurted out a book recommendation that caught my attention. I looked into that, among some other things I was evaluating this week, and eventually realized it all boils down to 3 key components that are essential for success:

A profitable strategy.
The right mindset.
The right environment.

In fact, this might apply to many aspects of life, but right now I am looking at this specifically from a trading perspective.

A Profitable Strategy

There are many approaches to gaining an edge in the market. One thing I know for sure by now is that it's incredibly difficult to start from scratch, going in blindly, and to figure everything out by myself. I believe it's possible, but either way, I'm fully convinced that this would require a substantial amount of time and a fairly large monetary investment.

There are strategies that are being peddled on the internet, which is not something I am interesting in or have looked into.

Fortunately, my broker Global Prime recently established a new Discord server, where highly skilled, experienced and very successful traders offer to mentor other clients of Global Prime, entirely for free. They share their strategy and knowledge, it's possible to ask questions and get feedback, and there are regular calls where the mentors talk about their strategy, how they implement it, what works for them and what doesn't.

This doesn't mean that it's as simple as copy and paste, but it's so much more of a head start compared to starting completely from scratch all by myself. Although I am fully aware that eventually I will still have to figure out what works for me personally, how to adapt any strategy to my own trading style and then work with that.

If you are reading this for whatever reason, know one thing, and I cannot stress this enough: TRADING IS A SERIOUS JOB AND A FULL-TIME CAREER, NOT A GET RICH QUICK SCHEME. Some people try and take shortcuts, go into chatrooms to receive trading signals, or they copy trade, and so forth. I believe this is part of the reason why the vast majority of people ultimately fail and tend to incur losses. You have to treat this as a serious job, like any other, and accept that it will take time to master it. In my previous career, it took me around a decade of very hard work to get to a point where I achieved mastery and things became essentially effortless.

I just started digging in, this is work in progress.

The Right Mindset

The following part will be quote heavy.

One of my core believes is that if you're really serious about something and are investing your time, money and effort into it, are persistent and won't let yourself get dragged down by misfortune, setbacks, other people or difficult circumstances - then the universe will come to your aid and the things that you really need to become successful will somehow present themselves to you.

That's essentially how I came across an interesting book:

"Trading in the Zone is an in-depth look at the challenges that we face when we take up the challenge of trading. To the novice, the only challenge appears to be to find a way to make money. Once the novice learns that tips, brokers' advice, and other ways to justify buying or selling do not work consistently, he discovers that he either needs to develop a reliable trading strategy or purchase one. After that, trading should be easy, right? All you have to do is follow the rules, and the money will fall into your lap.

At this point, if not before, novices discover that trading can turn into one of the most frustrating experiences they will ever face.

This experience leads to the oft-stated statistic that 95 percent of futures traders lose all of their money within the first year of trading. Stock traders generally experience the same results, which is why pundits always point to the fact that most stock traders fail to outperform a simple buy and hold investment scenario.

So, why do people, the majority of whom are extremely successful in other occupations, fail so miserably as traders? Are successful traders born and not made? Mark Douglas says no. What's necessary, he says, is that the individual acquire the trader's mindset. It sounds easy, but the fact is, this mindset is very foreign when compared with the way our life experiences teach us to think about the world."

This is from the foreword, and it peaked my curiosity. At this point I am about halfway through the book and I can honestly say that it's more than just a technique, or a method you robotically apply, or something else along those lines. It's about more than that. I am now starting to understand how in order to master trading, and to have a chance of becoming one of the few successful people in the field, I first have to master myself.

Also, on a more personal note, this quote from the book really resonated with me, for various reasons...:

"I started trading in 1978. At the time, I was managing a commercial casualty insurance agency in the suburbs of Detroit, Michigan. I had a very successful career and thought I could easily transfer that success into trading. Unfortunately, I found that was not the case.

By 1981, I was thoroughly disgusted with my inability to trade effectively while holding another job, so I moved to Chicago and got a job as a broker with Merrill Lynch at the Chicago Board of Trade. How did I do? Well, within nine months of moving to Chicago, I had lost nearly everything I owned. My losses were the result of both my trading activities and my exorbitant life style, which demanded that I make a lot of money as a trader. From these early experiences as a trader, I learned an enormous amount about myself, and about the role of psychology in trading."

The Right Environment

I have written about some of this before, when I explained why I chose Global Prime as my forex broker. However, there is more to it than that. It's also about the people you surround yourself with, the company you keep, your co-workers and business partners, and especially the friends you have - in other words, your social circle.

There is another interesting quote I came across this week, from a life coach called Corey Wayne:

"Life and living at your personal best is to be found living in the present moment taking action towards becoming all that you are capable of being. The action you take or fail to take today is what will determine what your future becomes. Winners expect to win and take the actions required to eventually manifest their grandest goals and dreams, despite the fact that success lies far off in the future or seems unrealistic to others.

Losers quit and give up on their dreams when the first sign of difficulty or challenges arise, and then they seek to sabotage the dreams of those around them so they can convince them to give up like they have, so they can feel better about their lack of success. Misery loves company.

Your inner circle ideally should consist of people who are just as committed to their own greatness as you are to your own and who celebrate and encourage your victories and continued perseverance."

There are many formulations of this principle, a fairly popular one for the negative side of it is crab mentality:

In short, choose your friends wisely and get out of that bucket!

Multivitamin Supplements and Longevity

Vitamins are essential and vital nutrients required by the body to function at peak performance and efficiency. The daily intake of vitamins and minerals plays a crucial role in supporting normal bodily functions. They are necessary for a healthy metabolism and functions of the digestive, endocrine, cardiovascular, neurological, and the immune system of the body.^[1][2]

Our body needs a proper amount of nutrients and extracts those from our meals to perform several cellular processes. With advancements in production technology and in particular with the ever-increasing amount of highly processed food items in our diet, unfortunately there comes an increasing chance that we become deprived of these important nutrients in our daily food supply. Ideally, a healthy diet should always provide all the essential nutrients - but in reality, that can be tough. For me, taking a multivitamin is like my nutrient insurance plan. In the areas where my food falls short, getting support from a quality multivitamin helps fill the gaps to fulfill my body's requirements and to make sure that my vital organs can operate perfectly. Recent medical studies on certain vitamins also reported that daily supplemental intake of vitamin A, the vitamin B family, vitamin C, vitamin D, and vitamin E boosts the immune response against bacterial and viral infections.^{[2][3][4][10]}

Did You Know?

Medical studies have reported that deficiency of any essential nutrient in the body can lead to chronic medical conditions or permanent disability. For example, it has been reported that deficiency of vitamin B may result in anemia, beriberi, and neurological dysfunctions. Vitamin A deficiency typically results in vision problems, vitamin C deficiency weakens the immune system and can also result in gum disease. Other medical conditions due to deficiency of vitamins include skin problems, osteoporosis, poor blood clotting, cardiovascular dysfunctions, blood disorders, fatigue, metabolic dysfunctions, and other bodily impairments.^[2][3][5][8]

Typical Nutrients in a Multivitamin

Multivitamin formulations mostly contain vitamin A, C, D, E, K, and the vitamin B family. Also, they usually come with a proper amount of minerals, including calcium, magnesium, chromium, zinc, selenium, copper, manganese, and other minerals. Some products add certain pseudoscientific or unproven medications, such as herbal extracts that are either newly discovered or have been used in traditional medicine for centuries.

Health Benefits of Multivitamins

Following is an outline of the significance of proper nutrition and the importance of daily vitamin intake in the proper dose, specifically in regards to longevity. For me, without this kind of baseline, discussion or intake of any additional longevity related products becomes almost meaningless.

Vitality and Longevity

Certain nutrients are required for the complete execution of different cellular and metabolic reactions. These nutrients enhance the efficiency of cellular production of energy, increase physical performance, and improve the vitality of various organs. Also, they support and promote the synthesis of certain proteins and DNA to repair and support the health of vital organs. Studies have shown a direct impact of vitamins on longevity. For example, vitamin A plays a significant role in maintaining healthy vision, cell differentiation, and bone growth, promoting the vitality and longevity of organs. Immune cells such as lymphocytes need a proper amount of nutrients to fight effectively against invading germs. Thus, vitamins boost and promote the body's resistance to pathological agents and encourage longevity.^{[2][3][8][10]}

Certain vitamins, such as vitamin C, E, and others, possess potent antioxidant activity that protects cells and organs against oxidative damage, improves cellular integrity, and enhances the vitality of tissue and organs. Vitamins also have anti-inflammatory activity that, in combination with antioxidant properties, increase resistance to toxins and remove free radicals from the body.^[2][3][4][7]

Vitamins, including the vitamin B family, support neural functions and can improve mood and symptoms of neurological dysfunctions. They also support gastrointestinal health by helping gut microbiota and increasing the metabolism of fats, carbs, and proteins. The presence of vitamin K promotes vascular functions and makes bones stronger. It is also required for blood coagulation and the healing of wounds.^[2][9][12]

Apart from the direct impact on the health of internal organs, vitamins like the vitamin B family perform a significant role in different enzymatic processes. That helps improve metabolic reactions, increases red blood cell production, promotes DNA and protein synthesis, helps maintain an optimal level of hormones, and supports the central nervous system's functions. Considering all of this, there is an overall positive and significant role of vitamins in promoting vitality and longevity.^[2][3][8][9]

Delayed Aging

Vitamins possess anti-aging activity by protecting the organs against stress and assisting their regular functions. The nutrients nourish the body's cells, organs and promote cellular processes via acting as coenzymes in metabolic reactions, relieving oxidative stress. It has been reported that oxidative damage produced by the generation of reactive oxygen species increases the risk of certain diseases, including cancer, cardiovascular dysfunction, cataract formation, all of which plays an important etiological role in the aging process. Also, reactive oxygen species are produced daily during different cellular reactions. So, a daily intake of scavengers like vitamin A, C, E, etc., is essential to help protect and promote optimal functioning of cells and organs.^{[2][3][4][7][10]}

Thus, multivitamins can help delay aging and enhance longevity. Some vitamins, like vitamin E, can delay skin aging, improve skin tone and enhance skin appearance by removing fine lines, wrinkles, and spots. Vitamins can improve skin rejuvenation by supporting the production of collagen to increase skin tightness, firmness and enhance the youthful appearance of skin. Additionally, vitamins support joint health by playing a significant role in the growth of ligaments.^{[2][3][16][17]}

Quality of Life

Vitamins enhance and extend life expectancy by reducing the risk of certain chronic medical conditions such as heart disease, cancer, eye problems, and many others, that impair quality of life. It has been reported in medical studies that vitamins and minerals possess significant antioxidant activity that relieves oxidative stress and prevents the risk of organ damage. They have an anti-inflammatory action that reduces the risk of chronic inflammatory conditions, including atherosclerosis and diabetes. The anti-inflammatory activity is attributed to the modulation of pro-inflammatory mediators by regulating the production of cytokines and macrophages.^{[2][3][4][7][10]}

Vitamins support healthy cardiovascular function by regulating total cholesterol and decreasing the risk of plaque formation in vessels. Vitamins help various brain activities by supporting cognition and memory retention. They also stimulate the nervous system, improve mood, and relieve stress and depression. An optimal amount of vitamin B is required for the proper metabolism of homocysteine to prevent the risk of coronary heart diseases. Other studies have shown that regular intake of vitamin D strengthens bones and teeth, treat osteoporosis, and avoid the risk of fractures, especially in areas with limited sun exposure.^{[2][8][9][11][14]}

Vitamins and minerals like vitamin C and zinc enhance the immune response against pathological agents, decrease the chances of infections and shorten the disease state's duration or slow down its progression. They act by stimulating and increasing immune cells production in the body, including natural killer cells, lymphocytes, dendritic cells, and antibodies against viral and bacterial infections.^{[2][3][10][13]}

Precautions

There are no severe side effects associated with a daily intake of multivitamins in the proper dose. However, exceeding the usual recommended doses can lead to significant adverse effects. Excessive intake of multivitamins, including minerals, can results in teeth coloration, muscle weakness, confusion, increased urination, gastrointestinal discomfort, and irregular heart rhythms. Studies have also reported that multivitamins may cause nausea, diarrhea, and stomach or abdominal cramps. Also, consuming a high amount of selenium can result in loss of hair, an upset stomach, weakness, and mild neurological dysfunctions.^[18][19]

This is part of the reason why I am careful with the doses of vitamins that I am taking. My goal is to supplement my daily vitamin and mineral intake and not to replace it entirely with an artificial product. When I read product labels and how they advertise to contain 100%, or in some cases in excess of 1000%, of a daily recommended dose of vitamins and minerals, it always makes me wonder how much of that I actually need, what is healthy and what might be too much of a good thing.

References:

Institute of Medicine (US) Committee on Diet and Health; Woteki CE, Thomas PR, editors. "Eat for Life: The Food and Nutrition Board's Guide to Reducing Your Risk of Chronic Disease." Washington (DC): National Academies Press (US); 1992. Chapter 8, Vitamins, Minerals, And Chronic Diseases.
Fortmann SP, Burda BU, Senger CA, et al. "Vitamin, Mineral, and Multivitamin Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: A Systematic Evidence Review for the U.S. Preventive Services Task Force [Internet]." Rockville (MD): Agency for Healthcare Research and Quality (US); 2013. Chapter 1, Introduction.
Milly Ryan-Harshman and Walid Aldoori. "Health benefits of selected vitamins." Canadian family physician, Medecin de famille canadien, vol. 51(7), 2013: 965–968.
Anitra C. Carr, Ben-Zhan Zhu, Balz Frei. "Potential Antiatherogenic Mechanisms of Ascorbate (Vitamin C) and α-Tocopherol (Vitamin E)." Circulation Research, vol. 87(5), 2000: 349–354. https://doi.org/10.1161/01.res.87.5.349
Joel G. Ray et al. "Association of neural tube defects and folic acid food fortification in Canada." The Lancet, vol. 360(9350), 2002: 2047–2048. https://doi.org/10.1016/S0140-6736(02)11994-5
Tao Huang et al. "Meta-analysis of B vitamin supplementation on plasma homocysteine, cardiovascular and all-cause mortality." Clinical Nutrition, vol. 31(4), 2012: 448–454. https://doi.org/10.1016/j.clnu.2011.01.003
Rene Aguirre and James M. May. "Inflammation in the vascular bed: Importance of vitamin C." Pharmacology & Therapeutics, vol. 119(1), 2008: 96–103. https://doi.org/10.1016/j.pharmthera.2008.05.002
Alex Ankar and Anil Kumar. "Vitamin B12 Deficiency." In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Jan. 2020 [Updated June 7, 2020]
Fiona O'Leary and Samir Samman. "Vitamin B12 in Health and Disease." Nutrients, vol. 2(3), 2010: 299–316. https://doi.org/10.3390/nu2030299
Abel Ang, Juliet M. Pullar, Margaret J. Currie, Margreet C. M. Vissers. "Vitamin C and immune cell function in inflammation and cancer." Biochemical Society Transactions, vol. 46(5), 2018: 1147–1159. https://doi.org/10.1042/BST20180169
J. W. Nieves et al. "Calcium and vitamin D intake influence bone mass, but not short-term fracture risk, in Caucasian postmenopausal women from the National Osteoporosis Risk Assessment (NORA) study." Osteoporosis International, vol. 19(5), 2008: 673–679. https://doi.org/10.1007/s00198-007-0501-2
Milly Ryan-Harshman and Walid Aldoori. "Bone health. New role for vitamin K?." Canadian family physician, Medecin de famille canadien, vol. 50, 2004: 993–997.
Zhiyi Huang et al. "Role of Vitamin A in the Immune System." Journal of Clinical Medicine, vol. 7(9), 2018: 258. https://doi.org/10.3390/jcm7090258
Ralph Carmel et al. "The frequently low cobalamin levels in dementia usually signify treatable metabolic, neurologic and electrophysiologic abnormalities." European Journal of Haematology, vol. 54(4), 1995: 245–253. https://doi.org/10.1111/j.1600-0609.1995.tb00679.x
J. Rodrigo Mora, Makoto Iwata, Ulrich H. von Andrian. "Vitamin effects on the immune system: vitamins A and D take centre stage." Nature Reviews Immunology, vol. 8, 2008: 685–698. https://doi.org/10.1038/nri2378
Stanley S. Shapiro and Claude Saliou. "Role of vitamins in skin care." Nutrition, vol. 17(10), 2001: 839–844. https://doi.org/10.1016/s0899-9007(01)00660-8
Almudena Pérez-Sánchez et al. "Nutraceuticals for Skin Care: A Comprehensive Review of Human Clinical Studies." Nutrients, vol. 10(4), 2018: 403. https://doi.org/10.3390/nu10040403
https://www.webmd.com/diet/guide/effects-of-taking-too-many-vitamins
https://www.emedicinehealth.com/drug-multivitamin/article_em.htm

Forex Trading Journal - Calendar Week 46, 2020

This was my worst week yet, in terms of winners/losers - I lost all of my trades, 100%. I only took 5 trades the whole week, 3 on Monday, 2 on Thursday. While things were still somewhat erratic and unpredictable due to the continued uncertainty of the US presidential election spilling over from the previous week, that wasn't really the reason for my results.

I wasn't necessarily just plain wrong on what I thought would happen, compared to what did actually happen. Sometimes of course I was just plain wrong. However, what often tends to make me lose is the timing of entering my trades. I will observe, wait and analyze to gain confidence. By the time I decide to enter the trade, I might have assessed the current situation correctly but the market has already moved on.

Here is a good example, the first trade of the week, going short on USDCHF.

First, looking at Bollinger Bands on the 30 minute chart, USDCHF was getting to a place where it appeared heavily overbought.

My thoughts at this point were that there was either going to be a short retracement, or potentially a trend reversal. Either way, it seemed like a good opportunity to go short. Looking at some trend lines on the 1 minute chart seemed to confirm this.

It did indeed turn out to be a short retracement. Sadly - and, of course - by the time I had built enough confidence to actually enter the trade, the retracement was just about ending and the overall uptrend of the USD continued.

This isn't the first time something like this happened.

Now I am thinking that maybe I should experiment with trades on longer time frames, with different lot sizes and different ranges for my stop loss and take profit targets. This week, I have also learned that my broker Global Prime has a Discord server with mentor rooms to help new traders like myself. While I have a tendency and preference to figure things out by myself, that is something I might explore in the coming weeks.

On a more technical side of things, there were some good news though! I was made aware that Global Prime is now integrated with TradingView.

This is excellent, since it allows me to use the same data source for my trading as well as my charting. Global Prime even has plans for the future to enable trading directly through TradingView, which would make entering trades while charting super convenient.

Why I chose Global Prime as my Forex Broker

Choosing a reliable forex broker is not easy. It feels like there is an endless list of brokers available online, and many seem to be much of the same. Most brokers offer the same currency pairs, trading platforms, funding methods, commissions, spreads and so on.

Before starting my journey into the world of live forex trading in earnest, I spent several months looking into and trying several brokers. I was always underwhelmed and often disappointed one way or another. After opening trading accounts with numerous brokers, I finally discovered Global Prime. Knowing how difficult it was to find a broker that matched my expectations, I feel it is important to share my experience and hopefully help other aspiring or established traders like you. Here are the reasons why I use Global Prime as my forex broker.

Recently, Global Prime started adding crypto CFDs to their portfolio, allowing traders to access a growing selection of coins (already over 35) with 0.1% commissions and the ability to trade on margin with far lower costs than most crypto exchanges. This allows crypto traders to tap into the vast experience of Global Prime as a forex broker and to benefit from their professional tools as well as all the other positive features outlined on this page, especially when it comes to reliability and security of assets.

Why Global Prime stood out to me?

The way forex brokers position and brand themselves is very uniform and feels a lot like being in an echo chamber. Frankly, I don’t care which football team my broker supports, what kind of news and narrative they are pushing, or whatever else they have going on. I want consistently favorable and reliable trading conditions that will allow me to prosper and profit.

The first thing that stood out to me was the design and language on the company’s website: https://globalprime.com - This broker has a minimalist, professional and institutional tone that I connected with. It grabbed my attention because the site doesn’t just throw out jargon and buzzwords like ‘ECN’ or ‘STP’; they go into specifics and clearly explain the business model behind the company. I haven’t seen this approach taken before.

What Makes Global Prime a Real ECN Broker

Global Prime offers one trading account for all clients. It’s an ECN account, but it genuinely is an ECN account. Many brokers mislead traders into believing they offer ECN trading. In reality, they offer ECN pricing, which means quotes are derived from an ECN but not executed that way. Or they offer so-called ECN accounts, which is normally used to describe a low spread account rather than an execution method.

The Global Prime business model is simple; provide the best possible quotes and be remunerated a fixed commission for every trade processed. They do not profit from client losses, which means there is no conflict of interest between me being profitable as a trader and them being profitable as a business. They want me to be successful.

You might wonder how you could ever know if a broker is really ECN or not. Global Prime figured it out; they are the first broker to offer trade receipts which will verify the counterparty (usually a major bank or similar type of liquidity provider) that took the other side of your trade. In addition to showing you which liquidity provider filled your trade, trade receipts will show other essential information, such as spread, market profile, execution time, slippage and more.

There are many benefits to receiving trade receipts from your broker, and it goes further than fairness, honesty and showing that your broker doesn't profit from your losses. You can use this information to understand how the market behaves and understand how orders are executed in a wider context, on a global scale.

Why Execution is Important

There are different business models that forex brokers operate; they are broadly categorized as A-book and B-book. The vast majority of brokers use a B-book execution model, which means your trades are executed inside a black box that traders do not have visibility into. With a B-book broker, you have no idea how your trade is filled; the broker could match it against another client, hedge externally or - what typically happens - your broker could be the counterparty profiting if and when you lose.

An A-book broker uses a straight-through-processing (STP) technique to execute orders with external counterparties. Many traders mistakenly assume A-book is perfect and B-book is terrible, however, it’s a little bit more complicated than that. It still matters who a broker is executing trades with, after all, and A-book brokers can STP trades to a B-book broker. That is why the trade receipts feature offered by Global Prime is a gamechanger in execution transparency. After spending a considerable amount of time looking into forex brokers, I have not found any other broker that offers a similar level of transparency.

Accessible to Traders Around the World

Forex trading is incredibly accessible these days thanks to an abundance of retail brokers and online trading platforms like MetaTrader. One area that still restricts traders from emerging, and sometimes even established, economies is funding methods. If you have a credit card such as a Visa or MasterCard, or a bank account in a major currency, then it’s pretty easy to transfer money and fund a trading account. Traders from Europe or Australia might not give this a second thought. However, if you have Nigerian Naira, Vietnamese Dong or Thai Baht, it can be difficult and expensive to do an international bank transfer.

Traders can deposit using local transfers in their native currency. Global Prime will then convert your deposit into one of the supported trading account currencies (USD, AUD, GBP, EUR, SGD, CAD). The exchange rate they use to convert deposits is set to spot +2%. Most payment service providers charge much more than this. For example, PayPal charges 4-5% for currency exchange. Global Prime will absorb any fees more than 2%.

Besides the major currencies USD, EUR, GBP, CHF, JPY, AUD you can deposit instantly with THB, MYR, VND, IDR, PHP, NGN, ZAR and within 24-to-48 hours with MXN, ARS, COP, BRL and more. Global Prime also supports popular forex funding methods Skrill and Neteller.

Personally, since I live in Canada and have a Canadian bank account, I can use Interac e-Transfer to fund my account. This is extremely convenient for me, entirely free of any fees and essentially instant. After a long search, I have not found any other broker that makes funding and withdrawals this straight forward and easy for me.

Mature Community

Global Prime runs a Discord chatroom for clients to interact not just with each other, but also the owners, management and support team.

There are more than 4000 participants in the chatroom, and it’s a great place to go for a lively discussion. Many traders pay monthly subscriptions to join mature forex trading communities, which makes this feature a great selling point for serious traders. Additionally, this community of traders not only helps each other, but also holds Global Prime accountable to the high standards and expectations they set out for themselves.

Trading Academy

Recently, Global Prime began building out multiple, fully featured trading courses. From understanding why traders fail, choosing the right technical tools to understand market conditions, all the way to the importance of risk management; it’s all covered in their courses!

Their courses are just the tip of the iceberg and serve as an entry point. They have also put together several integrated communities, bound in camaraderie as part of Discord rooms, where traders can communicate with each other and with their mentor, ask questions, analyze each other's trades, and so forth. Overall, this is a great example of how Global Prime wants their traders to be successful and it illustrates one of the major advantages of working with a broker that operates off of a commission model instead of profiting from their client's losses.

Great Reputation

The way Global Prime operates is widely endorsed by forex traders, thus validating their fresh take on running a forex broker.

According to Forex Peace Army, Global Prime has an impeccable track record with over 300 detailed, highly positive reviews. This makes Global Prime one of the most highly rated brokers, especially when taking into account the high amount of reviews from actual retail traders.

Why it is Important to Trade with a Broker Like Global Prime

There is a large disparity between retail and institutional forex trading services. Logically, any benefit that a broker offers, be it a bonus, a rebate, a lucrative competition or a gift, it will all be factored into the cost of every trade they facilitate. Most brokers make money from their clients' losses, much like a casino; this is how they can afford such lucrative sponsorships and incentives for clients.

If you want a competition, consider playing poker or maybe even the lottery. If you aspire to be successful at trading forex, follow me and choose a broker with a transparent pricing model, the tightest possible spreads, with stable technology, who maintains reliable services and supports you as a trader. Bottom line; using Global Prime as my forex broker doesn't guarantee that I will be successful, but it puts me in the best possible position to succeed - it is entirely up to me and my skills as a trader whether I am profitable trading the markets.

Drawbacks and Other Tools

One of the few drawbacks of Global Prime as a broker is that they only offer MetaTrader 4 and Trader Evolution for trading platforms. I use MT4, which is perfectly fine for everyday trading, but is lacking certain features that other platforms offer these days. Trader Evolution looks interesting and appears to be on a promising trajectory for the future, but is still in fairly early development.

To compensate for this situation, I am using TradingView, mostly for charting purposes. TradingView offers a very good (and highly popular) web-based charting platform, not just for forex but for all major financial markets. I have come to appreciate how it allows me to navigate the markets and currency charts without having to do that in my trading platform MT4, that I almost exclusively use just to execute trades. This creates a natural separation between doing my research and actually putting money on the line.

Disclaimer

There are substantial risks associated with trading and investing in securities or other financial instruments. Trading and investing in stocks, bonds, exchange traded funds, mutual funds, money market funds, and cryptocurrencies involves risk of loss. Loss of principal is possible. Some high risk investments or trading certain financial instruments may use leverage, which will accentuate gains & losses. Trading in foreign exchange ('Forex') on margin, as well as trading cryptocurrencies, entails particularly high risk and is not suitable for all people. Before you decide to trade or invest in foreign exchange, or any other financial market, you should carefully assess your objectives, experience, financial possibilities and willingness to take risks. Past performance is not an indication of future results!

Lastly, please note that the links to Global Prime and TradingView on this page are affiliate links. If you use them to register an account, I may earn a small commission, you may get a discount or other benefits, and I will be identified as your introducing broker. This helps support the companies and both of us. I only endorse these companies because of the positive experience I've personally had using their products and services.

Forex Trading Journal - Calendar Week 45, 2020

The week of the US Presidential Election 2020. Joe Biden vs. Donald Trump. That was certainly an interesting event to happen during my third week of Forex trading. I dipped my toes into the market, but quickly realized that it's a particularly good time to lose money fast. On the other hand, since the market is a zero-sum game, of course that also results in an abundance of opportunity if you know what you're doing (i.e. not me).

For me personally, this was the perfect time to observe and better understand how and when currencies move together, either directly or indirectly correlated with each other, or when they don't. One of the things that I didn't really understand at all when I read through articles and theory was how as a Forex trader I should first focus on a few currency pairs and master those. So far I have been trading all over the place, looking for whatever appeared to be an interesting point to enter a trade.

Looking at the major currency pairs, this week made it very obvious to me how they are all traded in relation to the US Dollar and how an event like the US election influences the movement of these currencies.

These are 30 minute charts from Thursday, November 5 (EST), showing the 2 days directly after the US election started with the vote count still ongoing at the time. While there are small differences, it's plain to see how they all moved together based on what was happening and what was being reported in the news. It's also apparent how in a special time like this, fundamental data and news essentially overrides almost all technical analysis and price action based trading.

The interesting part is that even though the charts look very similar, the individual currencies actually trade very differently. What I am starting to understand is how not every strategy might be applicable to every currency. For example, GBPUSD tends to move more strongly in the short term and in terms of pips. When trading on short timeframes - 1 or 5 minute charts - and with a relatively narrow stop-loss such as 10 pips, it's easy very easy to get stopped out despite being right overall about where the price is going. On the other hand, with USDCAD for instance, a stop loss of 10 pips usually seems to be fine since a lot of times the currency doesn't appear to be moving as strongly or erratic on very short timeframes.

Another thing I am starting to understand is why I keep reading that as a trader (Forex or otherwise) I have to figure out what works for me personally. I was never looking to blindly copy and paste someone else's strategy and try to apply that mechanically without understanding what is going on exactly, why it might work, or why it might not. Although I can see why so many people try that and ultimately fail. There are so many nuances, moving parts, interactions, correlations and whatnot - it takes time, practice, effort and maybe most importantly persistence to fully figure this all out.

I am at the very beginning of this journey.

Forex Trading Journal - Calendar Week 44, 2020

I traded a whole lot less this second week, compared to my first. I am down a couple of dollars compared to my first week, but no major change either way. Here is my full, public, verified track record.

This week was all about understanding proper position sizing.

Before I started trading, I went through almost all of the material of the BabyPips FX trading course: https://www.babypips.com/learn/forex. There is a chapter on position sizing and they have a very straight forward and easy to use Position Size Calculator available:

When I was first reading through the course material, it kind of made sense to me in a way, but at the same time it didn't just based on the theory alone and without having ever used it in practice. I wasn't really sure when and how to properly use this calculator. So when I actually started trading, I totally forgot about this lesson altogether. With a 1000$ account and willing to risk 1% of it per trade (10 pips) to make 2% (20 pips), I always used 0.1 lots (i.e. one mini lot) as my position size. I assumed that this would essentially mean that I either lose 10$ or make 20$, plus/minus a few cent to account for broker commissions and slippage.

However, to my surprise, I often saw different types of profits/losses, while always using the same position size, and I didn't understand what was going on exactly. Here are some examples:

Fortunately, my broker Global Prime has a very active Discord community of traders willing to help. I posted these screenshots and asked for guidance to understand what's going on exactly. Somebody pointed me towards a short and sweet article about this on Investopedia. After reading through that, and now having the experience from actual trading, suddenly everything made sense!

I'm trading and learning directly on a live account. I think it is fair to say that this type of thing is one of the reasons it's highly recommended to start trading with a demo account instead. I don't disagree with that, but personally I find it makes me more likely to learn a lesson when it cost me real money - I'm seeing all of my mistakes as an investment into my future as a trader. My main strategy to mitigate losses and prevent me from losing my whole account in a matter of days is proper risk management. I'm currently not sure if my risk management strategy causes me to lose more trades than I should, but at least it's primary purpose of not blowing up my entire account is working so far.

Fundamental Longevity Supplements

This is an overview of the supplements that I am currently taking on a daily/weekly basis.

→ Last updated on October 29, 2023.

The list below is not always fully comprehensive since I am constantly trying new supplements and keep experimenting based on the latest research, experience reports from other people interested in this topic, and so forth. However, after several years of exploring various approaches and combinations, this plan is what I currently follow to serve as a consistent baseline.

Most recently, starting early 2022, I became interested in nootropics, generally as a topic and trying them out to observe their effects on myself. I've been taking a supplement containing various nootropics for about 18 months now and my experience has been positive. As a result, I added it to my regular regiment in addition to some cleansing substances that can help maintain a healthy liver.

On a high level, my intention is for these supplements to serve as a foundation for longevity, help ward off aging related illnesses, keep my body & mind operating at peak performance, and increase my personal health span.

I have divided taking these supplements into a morning and evening routine. Some of them have stimulating properties and I found them to be better taken in the morning to help with my energy levels throughout the day and to not interfere with my ability to fall asleep. Others I prefer to take in the evening to help my body perform regenerative and rejuvenating functions while I'm sleeping. I usually also go weight lifting in the gym in the evening, 3-4 times a week, shortly after taking those supplements at around 8pm.

Weekly Schedule

Broken down by weekday, this is what my schedule currently looks like.

In the spirit of cost effectiveness and manageability, I consider the number of supplements here close to the upper limit that I am willing to take on a regular basis - at this point, if I were to add something else to take on a regular basis, I would probably be trying to replace something.

Supplement Overview & Products

Below is a brief overview of the individual items on the list, as well as my product of choice for each of them. Some of these products, such as a multivitamin, are fairly straight forward and mostly self-explanatory. Others, such as pterostilbene or NR/NMN, require a more comprehensive discussion. However, in the interest of keeping this in the format of a brief overview and about related products, I'm not going into too much detail on each of these below. There are links to individual, researched, in-depth articles with additional information about each of the substances that I am taking. I only mention products on this page that I'm using myself on a regular basis and that I genuinely believe in:

Multivitamin
Nicotinamide Riboside/Mononucleotide
Pterostilbene
Multi Collagen Complex
Vitamin C+
Ginseng Blend - Korean/American/Siberian
Omega-3 & Coenzyme Q10
N-Acetyl-L-Cysteine & Liver Health
Nootropic Complex

Lastly, please note that I am not a doctor and only talk about my personal experience and opinion. Nothing here is medical advice and what works for me might not work for you. Please make sure to always consult your primary care physician about any information obtained from or through my site.

If you decide to purchase anything through iHerb, you can use the coupon code AMQ0238 for a 10% discount.

Multivitamin

The history of multivitamins dates back to the early 20th century when scientists identified and isolated various vitamins essential for good health. Initially, (multi-)vitamin supplements were designed to address specific nutrient deficiencies, primarily in vulnerable populations. These days, they have evolved into a culmination of various vitamins and minerals within a single dose and have become a foundational aspect of modern nutrition. In the United States, for instance, studies have shown that roughly one-third of adults report taking a multivitamin regularly.

While a balanced diet should ideally provide most necessary nutrients on a regular basis, various factors such as lifestyle, dietary preferences, physical and/or mental exertion, or even a rigorous workout plan can lead to nutritional gaps. A multivitamin supplement offers a broad spectrum of essential vitamins and minerals that the body requires for various functions, serving as my backup plan to ensure adequate intake when natural dietary sources aren't sufficient. The product that I am currently taking goes beyond a basic multivitamin and includes various compounds thought to be overall beneficial for men's health and was specifically designed for physically active individuals like myself.

In-depth article and information: Multivitamin Supplements and Longevity.

After trying countless multivitamins, including combinations of multiple products, I have now settled on VITAFORM from Allmax Nutrition as my product of choice. However, because I primarily see this as my nutrient insurance policy, I only take one of them every morning instead of the recommended serving size of two.

Nicotinamide Riboside/Mononucleotide

NAD is an essential building block during energy production. But we lose up to 50% of our NAD levels between the ages of 40 and 60. Scientists have known about the important role of NAD since 1906. Since then, they’ve learned that NAD is found in every living cell, and that it fuels the mitochondria, which keeps almost every tissue in the body healthy.

In 1963, Chambon, Weill, and Mandel reported that nicotinamide mononucleotide (NMN) provided the energy needed to activate an important nuclear enzyme. This discovery paved the way for a series of remarkable discoveries on a type of protein called a PARP. PARPs play crucial roles in repairing DNA damage, regulating cell death, and whose activity is associated with changes in lifespan.

In 1976, Dr. Martin Rechsteiner and his colleagues found convincing evidence NAD+ seemed likely to have "some other major function" in mammalian cells, beyond its classical biochemical role as an energy transfer molecule. This discovery made it possible for Dr. Leonard Guarente and his colleagues to discover that proteins called sirtuins use NAD to extend lifespan by differentially keeping some genes inactive.

In 2004, a landmark study by Dr. Charles Brenner discovered that a unique form of vitamin B3 called nicotinamide riboside (NR) could increase NAD levels to support cellular health.

Since then, interest has grown in NAD and its intermediates, NR and NMN, for their potential to ameliorate a number of age-related health issues. Low NAD levels have been linked to health concerns and chronic illnesses, such as diabetes, heart disease, Alzheimer’s disease and vision loss. Interestingly, animal research has found that raising NAD levels may help reverse signs of aging and lower the risk of many chronic diseases.

In-depth article and information to follow!

California Gold Nutrition, NMN Flavonoid Complex

For my NR supplementation, I strongly prefer the original TRU NIAGEN for cellular health. I take this in the morning. Additionally, in the evening, I take the NMN Flavonoid Complex from California Gold Nutrition.

Pterostilbene

Pterostilbene, is a natural compound related to resveratrol and found in blueberries, grapes, and certain tree woods. Originally discovered as a component in traditional Asian medicine, it gained more recognition due to its similarities to resveratrol and its superior bioavailability and bioactivity compared to its counterpart. This compound's history traces back to scientific research exploring its antioxidant, anti-inflammatory, and potential anti-aging properties.

Pterostilbene exhibits significant promise in various areas, such as potentially supporting cardiovascular health by improving cholesterol levels and lowering blood pressure. Additionally, it may aid in managing blood sugar levels by enhancing insulin sensitivity and reducing oxidative stress, showing promise for individuals dealing with diabetes or metabolic syndrome. Its neuroprotective effects also suggest potential in supporting brain health by safeguarding against age-related cognitive decline and promoting memory and mental acuity. Moreover, some research indicates its role in potentially inhibiting certain cancer cell growth, although more extensive studies are required to confirm its efficacy.

As a dietary supplement, pterostilbene is available in capsule or powder form, and its use continues to grow as people seek natural means to support overall health and well-being. However, like with other polyphenols, researchers don’t fully understand how pterostilbene works. As Dr. Jose M. Estrela, a professor of physiology at the University of Valencia, Spain who has studied pterostilbene says "the good thing is that pterostilbene works, but the bad thing is that we cannot fully explain its potential health benefits with the information that we have."

In-depth article and information: Resveratrol & Pterostilbene, Effects on Longevity.

There are several viable options for pterostilbene, also in combination with resveratrol - for now, I have settled on the Jarrow Formulas 50mg Trans-Pterostilbene capsules, taking one of them in the morning and another one in the evening. I am debating switching back to a product that contains both pterostilbene and resveratrol, which I used to take in the past, and might do so eventually.

Multi Collagen Complex

Multi-collagen complexes containing types I, II, III, V, and X represent a comprehensive blend of collagen varieties sourced from diverse animal sources, each offering unique benefits to human health. Collagen, the most abundant protein in the human body, is essential for maintaining the structure, strength, and elasticity of connective tissues, skin, bones, and more. The inclusion of multiple collagen types - like type I, found in skin, tendons, and bones; type II, prominent in cartilage; type III, in skin and blood vessels; type V, a component of cell surfaces and hair; and type X, present in forming new bone - creates a more comprehensive supplement.

Collagen supplementation dates back centuries, originating in ancient cultures that utilized animal parts to enhance joint health, skin elasticity, and overall vitality. Today, multi-collagen complexes are utilized as a supplement to support joint health, improve skin elasticity and hydration, aid in bone strength, and contribute to overall connective tissue health.

In-depth article and information: Collagen, Vitamin C and Healthy Skin.

Codeage, Multi Collagen Protein Capsules

The Multi Collagen - Type I, II, III, V, X from Codeage is one of the few products that I found from a reputable brand that offers this broad spectrum of collagen. There are others, but they are either from a brand that I don't know and/or come in powder form instead of capsules which isn't something that I want to deal with.
While it would be possible to simply add collagen powder to a protein shake, I find it much more convenient to organize my supplements with pills and capsules.

Vitamin C+

This one probably requires the least explanation. Vitamin C is one of the safest and most effective nutrients, experts say. Though it may not be the cure for the common cold, the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, eye disease, and even skin wrinkling.

I first started taking daily high doses of vitamin C after my PRK laser vision correction. In contrast to the more common and popular LASIK method, PRK (photorefractive keratectomy) surgery is a form of laser vision correction in which a laser eye surgeon completely removes the surface layer of the cornea (i.e. the epithelium, essentially a very thin and transparent layer of skin) and then reshapes the corneal bed with a laser. The main drawback of PRK, compared to LASIK, is that it is a lot more debilitating and takes longer to heal. The main advantage of PRK, compared to LASIK, is that the surface layer of the cornea heals back entirely scar free and the end result is essentially as if the surgery never happened, other than now having perfect 20/20 vision. To support this healing process and the formation of collagen required to regenerate skin, my eye surgeon recommended that I take 1000 mg of vitamin C throughout the day, every day, for 6 months.

In-depth articles and information: Multivitamin Supplements and Longevity & Collagen, Vitamin C and Healthy Skin.

After initially using other, even higher dosed products, I now prefer Solgar Ester-C Plus 500 mg Vitamin C because I found that the Ester-C® calcium ascorbate formulation is extremely well tolerated by my stomach, even when using consistently high doses.

Ginseng Blend - Korean/American/Siberian

Ginseng, a renowned herb that has been used for centuries in traditional medicine, comes in various forms such as Korean, American, and Siberian ginseng, each with distinct properties and historical applications.

Korean ginseng, known as Panax ginseng, holds a prominent place in Eastern medicine and cultural heritage, valued for its adaptogenic qualities that are believed to enhance vitality and overall well-being. American ginseng (Panax quinquefolius) is revered for its milder nature, often sought for its potential to reduce stress and support immune function. Siberian ginseng, technically Eleutherococcus senticosus rather than a true ginseng, is utilized similarly to Korean and American ginseng, lauded for its adaptogenic properties and potential to combat fatigue and stress.

Ginseng's roots trace back to ancient Chinese medicine, where it was regarded as a symbol of health and vitality. Across different cultures, it has been used to address various ailments, ranging from fatigue and stress to immune support and even supporting cognitive functions. As a supplement, ginseng is often consumed in various forms, including capsules, powders, or teas, to harness its potential benefits, such as boosting energy, improving mental clarity, and supporting the body's stress response.

In-depth article and information: Ginseng, the Primordial Longevity Herb.

I tried a variety of different types and combinations of Ginseng.
I usually take Korean Red Ginseng in the morning and, currently, Siberian Tiger Ginseng in the evening - sometimes I switch things up a little and take American White Ginseng in the evening instead.
All the Ginseng products I currently use are made by Organika.

Omega-3 & Coenzyme Q10

Combining omega-3 fatty acids and coenzyme Q10 (CoQ10) represents a fusion of two influential components with diverse health benefits.

Omega-3 fatty acids have a rich history in the realm of nutritional supplements, renowned for their cardiovascular and cognitive advantages. Derived primarily from fish oil, and sometimes from flaxseed or certain nuts, omega-3s are celebrated for their anti-inflammatory properties and contributions to heart health and brain function.

CoQ10, an antioxidant naturally produced by the body, has gained attention for its role in cellular energy production. Over time, researchers and health enthusiasts have recognized the potential synergy between omega-3s and CoQ10, often combined in supplements to amplify their respective benefits. This combination is believed to support heart health, augment cellular energy production, and bolster antioxidant capabilities, potentially aiding in managing and preventing conditions like high blood pressure, heart disease, and promoting overall vitality.

In-depth article and information: Omega-3 & CoQ10, Effects on Longevity.

Nothing too fancy or special here; I find Webber Naturals Omega-3 with CoQ10 to be a very solid product. Yes, the capsules are large, like basically all fish oil capsules, but easy to swallow and without any fishy aftertaste.

N-Acetyl-L-Cysteine & Liver Health

N-acetyl-L-cysteine (NAC) is a compound that has gained recognition in the realm of health supplements and nootropics due to its multifaceted properties. Originating as a derivative of the naturally occurring amino acid cysteine, NAC has a storied history, initially finding its place in the medical field for its role as a mucolytic agent, helping to break down mucus. Over time, researchers began exploring its broader therapeutic potential beyond respiratory issues.

NAC's uses as a supplement expanded to encompass its antioxidant properties, supporting liver health, and its influence on brain function. As a nootropic, NAC has shown promise in promoting mental wellness - its ability to modulate glutamate levels in the brain contributes to its recognition for potentially improving mood, controlling impulsivity, and reducing symptoms associated with certain neurological disorders. Moreover, NAC's antioxidant nature is thought to protect the brain from oxidative stress, which could help safeguard against age-related cognitive decline.

Additionally, NAC may reduce heart disease risk by reducing oxidative damage to tissues in the heart. It has also been shown to increase nitric oxide production, which helps veins dilate and improves blood flow. This expedites blood transit back to the heart and can lower the risk of heart attacks.

In-depth article and information: N-Acetyl-L-Cysteine as a Dietary Supplement.

I currently use the NAC product from Source Naturals. It provides a high dose of NAC although as a result the capsules are quite large, which is something I used to dislike, but I've gotten used to them, they have a coating that makes them easy to swallow, and I only take them in the morning on weekends - not too bad. My multivitamin of choice also contains a small dose of NAC for daily intake.
Related to this topic, I am also taking the Liver Health product from Webber Naturals in the evening on a daily basis.

Nootropic Complex

Nootropics, often referred to as "smart drugs" or "cognitive enhancers", encompass a diverse range of substances known for their potential to improve cognitive function, memory, creativity, motivation, and overall brain performance. The concept of nootropics dates back to the 1960s when Romanian psychologist and chemist Dr. Corneliu E. Giurgea coined the term. He defined nootropics as compounds that could enhance learning and memory without causing significant side effects.

These substances are believed to work by influencing neurotransmitters, enzymes, and other factors related to brain function. Over time, nootropics have gained popularity due to their potential to support mental clarity and focus, particularly among individuals seeking improved productivity, students aiming to enhance learning capabilities, professionals navigating demanding workloads, and even older adults interested in maintaining cognitive health.

The uses of nootropics vary widely, with a spectrum of compounds categorized as natural (such as caffeine and certain herbs) to synthetic substances (like racetams and modafinil). Natural nootropics like caffeine and L-theanine, found in tea, are known for their stimulating and calming effects, respectively. Meanwhile, synthetic nootropics like racetams are thought to modulate neurotransmitter activity, potentially enhancing memory and cognitive functions. Additionally, adaptogens such as Rhodiola and Ashwagandha are believed to help the body adapt to stress and improve mental performance. Some nootropics also focus on specific neurotransmitters, like dopamine or acetylcholine, to support mood, motivation, and memory.

In-depth article and information to follow!

Previously, all supplements on my plan were heavily weighted towards the physical and I wanted to add a product that would balance that out with the mental. After spending a lot of time researching nootropics and trying a few things, I decided on ebrain from Iron Kingdom. It offers a comprehensive blend of substances, however, I only take 1 capsule during weekdays instead of the recommended serving size of 4. I'm more interested in the effects of regular long-term use than a short-term boost to my productivity.
On weekends, I only take a high dose of Vitamin B12 from Jarrow Formulas instead.

Wednesday, December 16, 2020

Anti-Aging Effects of Collagen

Skin Rejuvenation

Quality of Life

Precautions

Sunday, December 6, 2020

Wednesday, December 2, 2020

One or the Other?

Delayed Aging

Quality of Life

Precautions

Sunday, November 22, 2020

A Profitable Strategy

The Right Mindset

The Right Environment

Friday, November 20, 2020

Did You Know?

Typical Nutrients in a Multivitamin

Health Benefits of Multivitamins

Vitality and Longevity

Delayed Aging

Quality of Life

Precautions

Sunday, November 15, 2020

Wednesday, November 11, 2020

Why Global Prime stood out to me?

What Makes Global Prime a Real ECN Broker

Why Execution is Important

Accessible to Traders Around the World

Mature Community

Trading Academy

Great Reputation

Why it is Important to Trade with a Broker Like Global Prime

Drawbacks and Other Tools

Disclaimer

Sunday, November 8, 2020

Saturday, October 31, 2020

Sunday, October 25, 2020

Weekly Schedule

Supplement Overview & Products

Multivitamin

Nicotinamide Riboside/Mononucleotide

Pterostilbene

Multi Collagen Complex

Vitamin C+

Ginseng Blend - Korean/American/Siberian

Omega-3 & Coenzyme Q10

N-Acetyl-L-Cysteine & Liver Health

Nootropic Complex