WaveHunter

It is actually; I have friends who send me things from the US all the time this way....no merchant account.

They would not be my friend for long if I saddled them with hundreds of packets, but thanks for the thought. I just need to do this in a business like way. ????

Interesting to know, and thanks for the helpful comparison of Registered airmail vs e-Packet Plus. That is very helpful! Did you happen to get any info on comparing delivery time for these two options?

Can you explain the significance of your comment? Same thing often happens with all carriers like FedEx or DHL in my experience and boils down to lazy driver who doesn't submit scans until end of the day. OR, are you saying there are actual non-delivery issues?

I have hundreds of product samples (50 gram weight) that will need to be delivered over the next six months to clients in the US, Japan, and the EU. I am having a real hard time getting useable information from Thai Post (from their website and in person) since I do not speak or reads Thai. I know that in China, most online merchants selling to the US use ePacket, which seems to be cheap, reliable and fairly fast. I wonder if the same is true here in Thailand? And if it is, I need to figure out how to use it effectively. If there is anyone else who regularly uses ePacket for commercial use, any advice you could offer would be appreciated. Like, for instance, are there ways to streamline the process if you have batches of packet to send out at once? Is there a way to avoid trips to the post office (i.e.: they pick up), what forms are involved such as for destination country customs (all shipments are samples so no commercial value), is there online tracking, etc.? Thanks Wavehunter PS: I guess since I used the keyword "Thai Post" it triggered an ad from Thai Post which is now showing up on my post. It's pretty funny that they are posting an Ad entirely written in Thai to an obviously English-speaking audience here on Asean Now...THAT is the problem I have trying to get any useable information from them...they LOVE using InfoGraphics that do not translate LOL!!!

Thanks for this! I actually used that link yesterday and nothing showed up that was below 990 THB. Now when I recheck today I see: ePacket for 285 THB OR Intn'l Small Packet-Air 195 THB Can anyone explain the difference between these two options? Since ThaiPost sure doesn't provide much info at all!, I did find an archived thread on ThaiVisa discussing a little more about ePacket vs ISP-A.: Someone mentioned something that alluded to epackets can be sealed with tape, but Intn'l Small Packet-Air can only be secured with string??? As absurd as that sounds, could that be the only difference? If this was just a one time deliver, I would not be fussing but I will have hundreds of these small packets containing product samples to deliver to clients in the US, Japan, and the EU over the next 6 months and need a reliable, relatively fast, and cost effective means of delivery...that is not going to drive me crazy and frustrated (which seems to be the case with anything bureaucratic here in the Magic Kingdom). In China I know that epacket is how most AliExpress merchants deliver merchandise. Should I just assume the same is true here in the Magic Kingdom? Any online merchants here who can provide more on using ePacket efficiently. That would be much appreciated!

That's insane LOL...less weight = more cost ??? Only in Thailand would that make sense! Their entire website is absurd. When you click on EN for English language, many of the menu items are still in Thai. So, if you click on the CALCULATE FEE link, you get 3 options all written in Thai. I checked each one, and the lowest price was 990 THB for 50 grams. Today when I look, it has changed and is now showing epacket at 285 THB...OR Intn'l Small Packet-Air at 195 THB. Can anyone tell me the difference between the two?? It's impossible to find any description in their site. I mean, how hard would it be to put an hotlink on each option so you could see more information? This website even makes Thai Immigration's website look like a well organized site.

I have small packets I need to mail to a bunch of people in the US. The packets are padded envelopes measuring only 152 mm x 126 mm (6X9 inch) and weighing only 50 grams each, yet cheapest postal rate to the States by ThaiPost is 990 THB. Anybody know of a more reasonable way? I mean, to send the same package form the US to Thailand is only the equivalent of 165 THB.

Science-based studies indicate the typical modern diet that leans toward heavily processed foods with high carbohydrate content are unhealthy in the long term. The true concept of keto nutrition really only addresses this, and nothing else. There are too many health gurus pushing "Keto" as some sort of miracle diet for weight loss when that is not what keto is really all about at all. The human body is uniquely tuned to being able to take advantage of BOTH glucose and ketone bodies as equally important fuel sources for the body. Unlike many other mammal, our bodies can utilize ketone bodies as a fuel source for the brain, and also to allow the breakdown of stored fat into fatty acids that can fuel the body, and if it wasn't for this fact our species would have died off thousands of years ago. The reliance on ketone bodies to maintain optimal fat metabolism is in our DNA as a vital mechanism for metabolic homeostasis, not simply something you use to lose weight. Ketone bodies serve an important function for optimal metabolic health but like most biological functions, if they are not regularly used, they become less efficient at doing what they were intended to do. In today's modern world, most people do not even go more than a few hours between consuming a meal or snacking, so essentially they are always in a fed-state, running only glucose alone, and thus, never producing ketone bodies. That is a major metabolic dysfunction pushing the body out of homeostasis. As a result, the metabolic pathways for for fat metabolism are greatly impaired, and that results in a whole host of metabolic dysfunctions. More than any other reason, that is why, in the last fifty years or so, obesity, diabetes type-2, and many other metabolic syndromes have grown at alarming rates. Only fifty years ago, diabetes type-2 was practically unheard of in children but today in an environment of fast foods and junk foods (all specifically marketed to children), and essentially eating from the moment they are out of bed to the moment they go to sleep, obesity and diabetes-2 in children have become truly EPIDEMIC! The link between highly processed carbohydrates and these conditions is unmistakable, and it is not so much the carbohydrates themselves that cause the problem, but it is the resultant impairment of metabolic pathways for fat metabolism (i.e.: ketone bodies not being able to do their job) that is the real culprit. The answer is nutrition that is lower in these dangerous and highly processed carbohydrate-rich foods, and more restricted eating (i.e. no more food grazing all day long) , allowing the body to efficiently utilize ketone bodies to regulate stored fat metabolism, as they were intended to do. In other words, to restore homeostasis. THAT IS WHAT KETO IS REALLY ALL ABOUT.

Oh I don't deny that many Keto "Gurus", especially those on YouTube are primarily interested in monetizing Keto for their own ends, but the same is true for those anti-Keto Gurus who vehemently oppose Keto without even understanding the underlying metabolic science of hormones and how they really work in relation to fat metabolism. So I pretty much discount everything I hear on YouTube other than to use it as search terms to find bona-fide scientific research from reputable sources, and then vet the research for bias (i.e.: who is funding the research). I mean if you read a scathing research report on Keto, and then see that the research is being funded by the Amercian Sugar Council...well, need I say more? Many of the scientists I follow who have issues with diets based purely on caloric restriction are those like Kevin Hall from the National Institute of Health. I assure you he is no "false guru" spreading misinformation for his own gain. His laboratory investigates how metabolism and the brain adapt in response to a variety of interventions to diet and physical activity, and he is respected in the scientific community as one of the most knowledgeable people in the world on these topics, and approaches his research without bias or prejudice. Keto Gurus may cherry pick, but legitimate researchers do not. Yes, you need a calorie deficit to lose fat. I don't deny that, but you ALSO need hormonal modifications so that fat loss can occur without being countered by a slowed down metabolism, and also to assure that the hormonal state is primed to use fat as fuel, and not just store it. That is what Keto does; it address the hormonal side of the picture that caloric restriction diets do not address.

My interest in keto is really just about keeping insulin levels low since I was pre-diabetic at one point in my life. I will agree that from a fat loss perspective, as opposed to a weight loss perspective, Keto diets and calorie restricted diets can achieve the same result BUT statistically far more people rebound from calorie restricted diets than those that become "fat adapted" via lower carb intake. The long term efficacy of fat adaptation (or becoming adapted to lower carb intake) is NOT a myth at all. There is strong scientific evidence to support it. Maybe you won't hear the actual facts from unschooled YouTube health gurus that rely more on outdated myths and half truths, but you sure will if you start reading well vetted scientific studies from leading academic researchers over last few years. If you need any proof what I am saying about the drawbacks of calorie restricted diets, start by reading this article in Scientific American about an in-depth research study of the participants of the "Biggest Loser" TV series: https://www.scientificamerican.com/article/6-years-after-the-biggest-loser-metabolism-is-slower-and-weight-is-back-up/ and then refer to Dr Kevin Hall's interpretation of the study, which is even more illuminating. If you don't know who he is, he is probably the leading authority on Diabetes and Digestive and Kidney Diseases in the world https://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.23308

I think it is in fact sustainable...for a lifetime, if you practice keto in real basic terms as it was really intended (and not the hyped up way many YouTube Keto Gurus would have you believe. "Keto" really is nothing more than keeping carbs down enough so that fat adaptation occurs, and avoiding highly processed foods with lots of sugar. That's really all there is to the concept of Keto. Too many people think of Keto as a weight loss diet, that once they lose the weight, they can go back to eating anything they want, and that's a fallacy. The fact is, the human body is designed (if you will) to be fueled BOTH by glucose and fat. In today's world with all the highly processed foods that are rich in carbs, for many people their body has lost the ability to utilize stored fat optimally, and also their body is primed to be a fat storing system rather than a fat burning system. Keto simply brings the body back to the way it was intended to be. Once you let Keto make you fat adapted again, it's a healthy, sustainable, and highly satisfying way to eat. That's my view of it anyway ????

Like I was saying in PM, Keto gurus (especially on YouTube have really distorted the essence of what Keto is all about, and advocating things that really fly in the face of science-based logic. The essense of Keto is very simple: Keep carbs low enough so that fat adaptation can occur. It's a very simple concept, really. I think a lot of the nonsense they throw out there is actually unhealthy, encouraging people to load up on excessive amounts of fats, as though there is nothing unhealthy about that when in fact anything overdone is not a good thing. I think many of them are more interested in monetizing Keto for their own benefit than really helping people. The overriding thing that should be kept in mind is that Keto is NOT a weight loss diet! It is a nutritional paradigm for optimized metabolic health. Do it right, and you'll have no need to ever be counting calories or be on a weight loss diet. Your body will just naturally take care of that if you limit carbs and stay away from heavily processed foods and sugar.

I think rowing is not only an amazing cardio style workout but it is also excellent for maintaining a healthy posterior chain (muscles that support the spine). I think it's far better for you than running or treadmills because it's less taxing on knee joints and provides a much better overall body workout than running. When I had a bad disk rupture (and it was really bad!) from martial arts, the doctor I consulted (a neurosurgeon) actually shocked me by the following advice, after looking at my MRI. He said that the damage was not severe and that over time the rupture would repair itself! I didn't think that was even possible but sure enough, after about a month the pain started to diminish on its' own, and when a follow up MRI was done 3 months later, the extruded material from the nucleus had disappeared and the torn annulus had actually had mended itself. Then he really blew my mind when he said I should start training with kettlebells and a rowing machine to restore strength to the posterior chain of muscles that support the spine. Well I took his advice and it worked pretty much. I still have bouts of back pain but that is due to issues from spending too much time sitting at the computer (tightening of the quadratus lumborum), and not enough time devoted to proper stretching (another thing a lot of people discount that they shouldn't). Most people don't pay much attention to taking care of their posterior chain muscles...until they start to have back problems, and if you are like me and spend long hours at the computer, back problems are only a matter of time unless you take measures now.

I guess the Covid lockdowns really did a number on everyone's fitness levels. It sure did for me ????. I put on almost 20 lbs which I'm now trying to get rid of, and my runs and cycling performance are way down. It's amazing how quickly you lose performance when you're not doing those kind of activities on a regular basis. It's like starting from scratch getting back into it all ???? And then, for me, once I commit to getting back in shape the "I'll start tomorrow" syndrome starts in. Long story short, I'm back in the saddle again. I just hope we don't face another lockdown!

Actually a recent and well vetted study determined that over the age of 60 you need to consume about 50% more protein daily. I just posted the daily protein guidelines from the study above, so if you are over 60, you'd want to increase those numbers by 50%. The study is also linked in the post right above the one I am mentioning for those who want to check it out. Also, you should be aware that no matter what your age, you need to spread out protein intake through the day because the most your body can "effectively" assimilate per meal is around 20 grams. This study showed that, for instance, if you increase your intake from 20 grams to 40 grams in a single meal, muscle protein synthesis only increases by about 10%.

For anyone looking for a really good physiotherapist in Pattaya, I can highly recommend Dr. Natchaya "Nat" Bamrungchua of Royal Physiotherapy Clinic. I called for an appointment this afternoon and was seen at 5pm. After just this initial session I am out of acute pain! Unlike many PT's, he not just addressing the pain symptoms but more importantly, the underlying cause so that in several more sessions, I will not only be out of pain completely but hopefully will not have future flair ups. If anyone has had issues with the the Quadratus Lumborum and the SI joint, you know it can be incredibly painful and take forever to resolve on its' own. Most PT's really don't have a clue how to resolve this and only resort to meaningless massage, even more ineffectual chiropractic techniques, and pain meds. That is not his approach at all! His credentials are excellent; he has numerous degrees. and certifications from universities around the world including Cambridge and Oxford in the UK, and most importantly he has an incredible grasp on anatomy and body mechanics, and an understanding of how to correct the underlying causes, not just make the pain go away. He's a good man who really cares about his patients, and has the knowledge and skill to do what most physiotherapists simply can not do! If you have a PT issue, you'd be wise to check him out. He is Thai but is fluent in English so communication is excellent, and he likes to not only treat you but educate you. He's also just a really nice person!

Has anyone ever had physio therapy by Dr. Natchaya "Nat" Bamrungchua of Royal Physiotherapy Clinic in Pattaya? He sounds really good. Would love to get some feedback from anyone who's been treated by him.

Just to be graphic about it, here were his suggestions about daily protein requirements (also based on the same study I linked above): 1) The effect of a 40 grams of casein drink ((or a protein / carb meal) before bedtime to allow for extended muscle protein synthesis while you sleep: 2) Daily suggested protein requirements depending on goals and circumstances, based on this study: 3) Overall conclusions based on the study:

Yes, precisely. Basically the study he referenced found that the first 20 grams of protein ingested from a meal give you the "best bang for your buck" in terms of muscle protein synthesis (MPS), and any incremental increase above 20 grams has diminishing returns. What surprised me was that the incremental increase in muscle protein synthesis when you consume more than 20 grams was VERY small. For example, doubling protein intake from 20 grams to 40 grams per meal will only yield a 10% increase in muscle protein synthesis (MPS). This realization also supports the notion of casein as a source of slow protein absorption to enhance muscle protein synthesis while you sleep. So, now I seriously question the efficacy of OMAD (one meal a day) if you are an active person. Maybe OMAD is OK for a sedentary person, but it's kind of a wake-up call for me that if you are a more active individual, more meals per day are necessary to ensure adequate muscle protein synthesis...especially if resistance training is part of your routine. Here is a graph showing the results in MPS from 20 grams vs 40 grams: Here is a clearer illustration: This is from: The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance-Type Exercise originally published in Sports Medicine Journal on 18 June 2019 If you want to see the actual report along with notes in the margin, see: https://15c4b111-e23f-4c41-a54a-1b5f21d5ad66.filesusr.com/ugd/62c7d2_5f663f4afc40455bb6bf13d16d96bf73.pdf

I'd really like to find a decent therapist here in Pattaya. My best bet (as suggested by @Kinnock) is to look for a physical therapist but my experience with almost all of them I've used in the past is that they really are not too effective and usually just use a conservative and ineffective "cookie-cutter" approach to treatment. What's even worse is that many have a very weak understanding of anatomy so almost none of them really understand true deep tissue massage (as bizarre as that sounds). The only physical therapist that offered me effective treatment was a sports injury specialist up in Chiang Mai that REALLY understood deep tissue massage / muscle release techniques and also had a Master's degree in Sports Medicine. At this point I would gladly fly up to Chiang Mai for treatment however, just like with Nigel, Immigration is also on his back, hassling him about his long-stay visa! I swear, the bureaucratic red tape in Thailand is just ridiculous! Just another one of the challenges of being an expat in Thailand ????

With all fairness to him, he did mention that one reason he retired was the hassle he had to put up with trying to get a work permit, and perhaps he just got fed up with the typical Thai bureaucracy, which I can certainly understand. It's just real frustrating to realize that a city as large as Pattaya doesn't have one single practitioner that stands out from the crowd as the go-to guy. In Chiang Mai, I had an excellent massage therapist who was actually a highly trained sports injury specialist with a Masters degree in sports medicine. He was outstanding and was well known with cyclists and runners. Oh well, this is Thailand ????

He only was kind of topical about this but the research paper he was referring to is linked on his YouTube page and he even said it goes into much more detail for those who are interested. He is talking about science-based "optimal" utilization of ingested protein (not necessarily practical, everyday advice), and it all has to do with how the body digests protein. The takeaway for me is that I no longer feel confident that an aerobically active person can get adequate protein from only one meal per day. You can if you lead a sedentary lifestyle where only 0.8 grams/kg of body weight is required, but not if you are moderately active. Check out his playlist of podcasts though. His knowledge of metabolic sciences that's focused on exercise physiology is widespread and very deep, and he takes a very objective and unbiased approach to providing actionable information, unlike most sources of nutritional information you find on the internet these days. What's more, he's got a way of describing complex topics in an easy-to understand way so that you really can really appreciate the underlying science (without dumbing it down), and giving you the sources so you can drill down more on your own to learn even more.

It was just interesting to listen to interpretations of science-based studies on the subject instead of all the myths and unfounded information that floats around on the internet these days. Based on what I learned I think I need to up my protein intake just because I am over 50 now, and I've noticed a lot more issues with recovery time lately, and think that may be why. According to the research that was highlighted in that video it seems that as you age over 50 more or less, your protein needs increase by about 50% over what they were before. So, for myself, engaging primarily in aerobic activity (cycling and running) I was going by the benchmark of 1.0 - 1.6 grams / kg of bodyweight, BUT this research about proteins needs for over-50 year olds suggest 1.6 - 2.4 g per day. I have always stayed on the low end of those guidelines but think I'll try for the higher side and see what happens. So, 2.4 g of protein per day. What do you think?? Also, the issue of timing was discussed, where optimal amount of protein per meal is really only 20g. Do you agree with that? I've heard that before but there was a lot of research that inferred it was much higher because of how slowly protein gets absorbed over time and also because a good portion of it that can't be gets held in the intestines until it can be used...BUT I've always been suspicious of that since it contradicts the concept of gluconeogenesis. SO...now I'm seriously thinking of abandoning OMAD and including lunch, or maybe even going back to 3 meals a day...SURPRISE, SURPRISE LOL! I had been considering abandoning OMAD for a while now, but our recent debate really got me thinking about all of this. I still feel strongly about the position I took about insulin, but this whole thing about protein is kind of a game changer for me now. Anyway, I thought you'd get a kick out of my turn-about ????

@robblok Also watch "One *Weird* Trick" in above video at 44:44. I bet you may not have heard of this before, and it's kind of cool ???? Even if you consider yourself well read on protein, I'd still watch this whole video because there are plenty of take-aways that I'll bet you are not familiar with. I sure wasn't!