fix mSv -> uSv hah

_posts/2020-06-11-biohacking-lite.markdown

@@ -118,7 +118,7 @@ Clearly, my actual weight loss (red) turned out to be slower than expected one b
 
 **Water factor**. Another fun thing I noticed is that my observed weight can fluctuate and rise a lot, even while my expected weight calculation expects a loss. I found that this discrepancy grows with the amount of carbohydrates in my diet (dessert, bread/pasta, potatoes, etc.). Eating these likely increases glycogen levels, which as I already mentioned briefly, acts as a sponge and soaks up water. I noticed that my weight can rise multiple pounds, but when I revert back to my typical low-carbohydrate pasketerianish diet these "fake" pounds evaporate in a matter of a few days. The final outcome are wild swings in my body weight depending mostly on how much candy I've succumbed to, or if I squeezed in some pizza at a party.
 
-**Body composition**. Since simultaneous muscle building skews the simple deficit math, to get a better fit we'd have to understand the details of my body composition. The weight scale I use ([Withings Body+](https://www.withings.com/us/en/body-plus)) claims to estimate and separate fat weight and lean body weight by the use of [bioelectrical impedance analysis](https://en.wikipedia.org/wiki/Bioelectrical_impedance_analysis), which uses the fact that more muscle is more water is less electrical resistance. This is the most common approach accessible to a regular consumer. I didn't know how much I could trust this measurement so I also ordered three DEXA scans (a gold standard for body composition measurements used in the literature based on low dosage X-rays) separated 1.5 months apart. I used [BodySpec](https://www.bodyspec.com/), who charge $45 per scan, each taking about 7 minutes at one of their physical locations. The amount of radiation is tiny - about 0.4 mSv, which is the dose you'd get by eating [4 bananas](https://en.wikipedia.org/wiki/Banana_equivalent_dose) (they contain radioactive potassium-40). I was not able to get a scan recently due to COVID-19. Here is my body composition data visualized from both sources during late 2019:
+**Body composition**. Since simultaneous muscle building skews the simple deficit math, to get a better fit we'd have to understand the details of my body composition. The weight scale I use ([Withings Body+](https://www.withings.com/us/en/body-plus)) claims to estimate and separate fat weight and lean body weight by the use of [bioelectrical impedance analysis](https://en.wikipedia.org/wiki/Bioelectrical_impedance_analysis), which uses the fact that more muscle is more water is less electrical resistance. This is the most common approach accessible to a regular consumer. I didn't know how much I could trust this measurement so I also ordered three DEXA scans (a gold standard for body composition measurements used in the literature based on low dosage X-rays) separated 1.5 months apart. I used [BodySpec](https://www.bodyspec.com/), who charge $45 per scan, each taking about 7 minutes at one of their physical locations. The amount of radiation is tiny - about 0.4 uSv, which is the dose you'd get by eating [4 bananas](https://en.wikipedia.org/wiki/Banana_equivalent_dose) (they contain radioactive potassium-40). I was not able to get a scan recently due to COVID-19. Here is my body composition data visualized from both sources during late 2019:
 
 <div class="imgcap">
 <img src="/assets/bio/body_composition.png">
@@ -140,4 +140,4 @@ Clearly, my actual weight loss (red) turned out to be slower than expected one b
 **(later edits)**
 
 - discussion on [hacker news](https://news.ycombinator.com/item?id=23501021)
-- my original post used to be about twice as long due to a section of nutrition. Since the topic of *what* to each came up so often alongside *how much* to each I am including a quick TLDR on my final diet here, without the 5-page detail. In rough order of importance: Eat from 12-8pm only. Do not drink any calories (no soda, no alcohol, no juices, avoid milk). Avoid sugar like the plague, including carbohydrate-heavy foods that immediately break down to sugar (bread, rice, pasta, potatoes), including to a lesser extent natural sugar (apples, bananas, pears, etc - we've "weaponized" these fruits in the last few hundred years via strong artificial selection into [actual candy bars](https://www.sciencealert.com/fruits-vegetables-before-domestication-photos-genetically-modified-food-natural)), berries are ~okay. Avoid processed food (follow Michael Pollan's heuristic of only shopping on the outer walls of a grocery store, staying clear of its center). For meat stick mostly to fish and prefer chicken to beef/pork. For me the avoidance of beef/pork is 1) ethical - they are intelligent large animals, 2) environmental - they have a large environmental footprint (cows generate a lot of methane, a highly potent greenhouse gas) and their keeping leads to a lot of deforestation, 3) health related - a few papers point to some cause for concern in consumption of red meat, and 4) global health - a large fraction of the worst offender infectious diseases are zootopic and jumped to humans from close proximity to livestock.
+- my original post used to be about twice as long due to a section of nutrition. Since the topic of *what* to each came up so often alongside *how much* to each I am including a quick TLDR on my final diet here, without the 5-page detail. In rough order of importance: Eat from 12-8pm only. Do not drink any calories (no soda, no alcohol, no juices, avoid milk). Avoid sugar like the plague, including carbohydrate-heavy foods that immediately break down to sugar (bread, rice, pasta, potatoes), including to a lesser extent natural sugar (apples, bananas, pears, etc - we've "weaponized" these fruits in the last few hundred years via strong artificial selection into [actual candy bars](https://www.sciencealert.com/fruits-vegetables-before-domestication-photos-genetically-modified-food-natural)), berries are ~okay. Avoid processed food (follow Michael Pollan's heuristic of only shopping on the outer walls of a grocery store, staying clear of its center). For meat stick mostly to fish and prefer chicken to beef/pork. For me the avoidance of beef/pork is 1) ethical - they are intelligent large animals, 2) environmental - they have a large environmental footprint (cows generate a lot of methane, a highly potent greenhouse gas) and their keeping leads to a lot of deforestation, 3) health related - a few papers point to some cause for concern in consumption of red meat, and 4) global health - a large fraction of the worst offender infectious diseases are zootopic and jumped to humans from close proximity to livestock.