Feeds:
Posts
Comments

Posts Tagged ‘Fasting’

[This post is a LONG one…  If you are not interested in diets or my specific notes on a diet / lifestyle / fasting, feel free to leave now and come back some other day.  You’ve been warned…  (LOL!)
This post is one of a series of posts about my current diet / lifestyle choice of performing 40 hour water fasts to try to lose fat and get healthier.  These posts are not intended as medical advice as I have next to no formal medical training.  The posts are based on my personal experiences / opinions and are purely anecdotal.  Please consult your personal doctor or other REAL health care professional before starting any diet or exercise regime.    —    KMAB]
This morning I completed my fourth 40 hour water fast.  I hope at some point I’ll start looking forward to them.  So far, they are more of just a grind (before I start).  Once I get going, they are not too bad.  The time does go by more quickly than you would think – and it “really” is just one day.  Then, you have “effectively” two days to eat.
General reaction…  I’m feeling fine.  Maybe a little healthier, even.  I’m not losing any significant amounts of weight (qualified statement), yet.  When I do veggie-juice fasting, I tend to lose a pound a day (sometimes two pounds).  This makes jumping on the scale every morning VERY psychologically encouraging / re-enforcing.  This method of fasting (40hr water fast) is not “intended” (by me) to lose weight as much as it is for losing fat.  The weight will come off as a by-product of fat reduction and is itself not the primary objective / goal.
The morning before my first 40 hours (Tuesday 19 April), I weighed in at 355lbs.  Today, I’ve had my second consecutive day at 350lbs.  This is 5lbs in roughly 11 days.  That is actually excessive!  The short term goal is .5 to 1lb per week.  This rate is meant to ensure I don’t over stimulate my metabolic response to a lack of calories.  For anyone who doesn’t know:  a prolonged shortage of daily caloric intake stimulates a “starvation reaction” in your body which results in a lowered metabolic rate (BMR).  This lowered BMR (Basal Metabolic Rate) means you will burn fewer calories to maintain / retain as much energy (fat stores) as possible.  Your body doesn’t know you’re fasting.  It thinks you’re starving and therefore it starts “shutting down” / reducing cellular activities to extend the calories (fat) it knows it has.
More specifically (as I understand it…):
Triglycerides (in your bloodstream) provide energy for warmth, but they also provide energy for all of the other functions of the cell.  We all have cells, called “fat cells” (brown and white) whose job it is to extract “extra” triglycerides and cholesterol from the blood and convert them into “true” fat for longer term energy use when called on / needed.  First we burn the energy in the cell.  Then we burn the energy in the bloodstream.  Then we burn the energy in the fat cells.  The body – as an organism and as individual cells – is continuously monitoring how much energy is available and sending out messages (via chemicals / hormones – mainly insulin from our pancreas) about the needs for energy.  There is a spectrum of reaction.  It is not a true “light-switch” – on or off.
Fasting:  I start each fast period at 5pm…  (Info about hours in the fasting process is from various fasting websites.  All times should be taken as “about / around”, and not as absolutes.  No one’s body reactions function as on-off switches set to fixed timers.)
12 hours.  Food consumed has been burned. …  (to me 5am)
14 hours.  Body has converted to using stored fat as energy. …  (to me 7am)
16 hours.  Body starts to ramp up the fat burning.  …  (to me 9am)
18 hours.  Human Growth Hormone starts to skyrocket.  …  (to me 11am)
24 hours.  Autophagy begins.  …  (to me 5pm)
36 hours.  Autophagy 300% increase.   …  (to me 5am)
48 hours.  Autophagy increases 30% more.   …  (to me, 40 hours ends at 9am)
72 hours.  Autophagy maxes out.   …  (I don’t go here / this long.)
During autophagy, the cells remove unwanted molecules and dysfunctional parts.  Sometimes, autophagy destroys some of these molecules and parts.  Other times, the cell recycles these parts into new components.  The term “autophagy” derives from the Ancient Greek for “self-eating.”
Depending on the individual’s metabolism, significant autophagy may take two to four days of fasting in our bodies.  Autophagy is believed to begin when glucose and insulin levels drop considerably.  Animal studies have shown evidence of autophagy after 24 hours of fasting, which starts peaking at around 48 hours of fasting.  (These last three sentences are “evolving” science.  I have not found a definition of “significant autophagy”.  As near as I can tell, we don’t know the trigger levels or the peak point(s).  I think there is likely to be a spectrum for both.)
A key sign of autophagy is reduced appetite.  It’s likely due to changed levels of hormones like glucagon and insulin.  Specifically, levels of glucagon tend to increase during autophagy.  Glucagon helps manage your blood sugar levels and has been shown to suppress appetite.
Cells use autophagy to get rid of damaged proteins and organelles.  Autophagy “may” counteract “some of” the negative effects of ageing on the body.  Despite advertising claims, I don’t believe this (anti-ageing claim) is settled science.
While it may be difficult to properly measure autophagy, here are some signs of autophagy:  Low blood glucose – When your blood sugar drops, your body raises cortisol, growth hormones, and ketones.  This can enable the beginning of autophagy.  Elevated ketones – as your blood sugar lowers, your ketones elevate.  You can buy strips over the counter (OTC) for home use in measuring ketones in urine.  You can also get OTC blood meters.  I do not currently use either method for testing and am not planning to.  I do get blood workups prior to my doctor appointments at least twice a year.
Because you are fasting and you need a source of energy, your body will use stored fat.  Ketones are chemicals made in your liver.  They are known as “endogenous” ketones because they’re produced by your body.  Your liver turns fat into ketones, then sends the ketones into your bloodstream.  Your muscles and other tissues can use the ketones (energy molecules) for fuel similarly to glucose / sugar.
You produce ketones when you don’t have enough of the hormone insulin in your body to turn sugar (or “glucose”) into energy.  An insulin response (increase) occurs whenever we eat.  The level of response varies, but seems to relate to the amount of sugar molecules in the food.  Insulin regulates the use / burning of carbohydrates, fats and protein by promoting the absorption of glucose / sugar molecules from the blood into liver, fat and skeletal muscle cells.
All of this is kind of a circular explanation and very much a lay-person’s explanation for how (I understand) our bodies work.
Basically, AFTER 72 hours, your body has reached the maximum RATE of self-healing / anti-ageing.  Depending on the amount of fat you have in your body, you will continue to burn FAT (and other tissue) until your body chemistry says “I think we’re starving!”  At that point, your metabolic rate will start to fall as the body first tries to reduce energy consumption.  If that fails (you don’t resume eating), the body will begin to digest muscles and organs for their energy and proteins to protect the most critical body functions (mainly the heart and kidneys).  At this point, fasting for fat / weight loss is self-defeating, because you are losing proportionately more non-fat cells than fat cells.
Because I cut off my water fasts at 40 hours, I “only” have a maximum of 4 hours at the 300% increase rate in each cycle.  It remains to be seen how long it will take my body to adapt a long term response to this fasting regimen.  According to the fasting proselytizers, I (we) can continue the cycle indefinitely until I (we) reach a desired weight / fat level and then I / you simply play with the number of hours between cycles to establish a personal maintenance level.  I guess I’ll find out…
In the meantime, my plan is to continue my current alternating cycles for another 10 days to see how much weight I lose.  If it continues at this rate (5lbs lost over 10 days), I will extend the number of hours between fast cycles by 24 hours to slow down the loss (goal is .5lb to 1lbs per week).  Remember, the “goal” is fat reduction, NOT weight loss, while maintaining my metabolic rate (BMR).  This will (hopefully) maximize fat loss, weight loss and health all at the same time…
Two final points:  1)  Bile is stored in the gall bladder.  I had my gall bladder removed 10 years ago.  The body uses bile to emulsify (mix) fat in with water (blood) for transport around the body.  The gall bladder does not make bile.  Bile is made in the liver (like ketones).  Bile is made continuously and excess is stored in the gall bladder for quick release when we ingest fatty foods.  Bile use (gall bladder) and production (liver) is increased when we eat fatty foods, but it is a delayed response.  I have not been able to determine how this (use or production) effects fasting per se.  I do know if I “binge” on something fatty on breaking fast, I will have indigestion and get the trots – at least that’s what these first four cycles have shown.  Your response to renewed eating may vary.  And…
2)  I have seen numerous videos about “one-meal-a-day” and “alternate-day” fasting, which state most people cannot eat sufficient calories on an eat-day to make up for the calories not eaten on a fast day.  This is NOT true for me.  For whatever reason, I seem to be more than capable of making up for calories missed over a single day of fasting.  I spent almost two years trying OMAD, intermittent timed fasting and alternate day fasting.  All three seem to work (for me) for maintenance (slowed regaining) periods, but none of them worked for extended weight loss.  In other words:  they would help me maintain a plateau, but they didn’t help me continue to lose weight.  I should restate:  my goals for those diets / fasts / lifestyles were weight reduction, not fat loss;  and, both the intermittent timed fasts and the alternate day fasts were severe calorie restriction diets (days) – typically between 500 – 700 calories, NOT water fasts (days) – 0 – or near 0 calories.  I NEVER got to the 18hr (let alone the 24hr) mark without eating something.
Why do either of these points matter?  1)  because I am trying to reduce body fat, so it seems reasonable (to me) to assume fat transport is a factor.  And, 2)  because while 0 and near 0 days sounds more extreme than restriction, at least they offer an explanation for why you need to do it.  It appears physiological time (time between meals) is at least as important as calories.  This is an interesting wrinkle for me.
.
On This Day In:
2021 Our Identity Crisis Continues
There’s No Hiding Place
2020 In Need Of Concerted Action
2019 Anything / Everything
2018 Touching A Nerve
Good Fences Make Good Neighbors
I Have Realities In My Past
2017 Did I See You In Chapter 13?
2016 As I Recall
2015 Less And More Irritation
2014 That Marvelous Feeling
2013 Exceptional
2012 A Wild And Crazy Believer
2011 A Lack Of Scarcity
The Joy Of Prevention

Read Full Post »

Yesterday, I completed my third 40 hour water fast.  My original intent was to do one per week starting on each Tuesday evening (5pm) and going until the following Thursday morning (9am).  However, I was due to have a cardiac stress test this week (Tues and Wed), so I went ahead and did a second fast.  It wasn’t as “easy” as the first time, but it wasn’t particularly difficult either, so I thought:  why should I let the stress test disrupt the schedule?
Interestingly (to me at least), this would give me a chance to complete my first “true” 40 hour water fast.  The water fast allows for you to drink black coffee or tea.  Actually, “black” just means no milk, creamer or other additive.  It is not a descriptor of color.  Tea can be black, green or herbal.  Again, just with no additives.
Anyway, the chemical cardiac stress test I was taking did not allow for the ingestion of caffeine (coffee, teas, soft drinks or chocolate), so this would be a “true” water fast.
My after-fast reaction is that I didn’t seem to notice any significant difference in my body / hunger in this third go round from my previous two.  I was more tired, but not more hungry.  Also, I didn’t get (or didn’t feel) my “normal” caffeine withdrawal headache.
I completed the cardiac procedure and the results posted last night:  I have no obvious cardiac blockages and I do not appear to have suffered a “minor” heart attack (as my GP feared).  So, that’s a BIG plus, too!
As an aside:  My second day test was supposed to go from 7am to 9:30am, but there was difficulty getting my IV in place (five failed attempts before a successful sixth needle using an ultrasound to direct the insert), so the whole thing ended up taking until noon.  In between the “marker” drug and the second set of imaging, I was told to go to the cafeteria and have a large breakfast:  “eggs, bacon, coffee, and a donut or waffle – and maybe some cereal.”  To make sure this happened, the nurse showed (“escorted”) me the way to the canteen and watched me start down the line.  (LoL!  I didn’t realize I had been escorted – to ensure compliance – until I got home and thought about what happened.)
I was advised by one of the nurses:  “Make sure when you get home after this, you have a couple of donuts and two large cups of coffee.  You need to have two large meals for lunch and dinner and make sure you either have a salad with both or a large salad with one or the other.  And drink a lot of water for the rest of the day and evening.”  There was also this:  “We’re not really supposed to say anything, but some of the marker chemicals can be bad for your liver, so you need the fluids and salads to flush them from your system as quick as you can.”
LoL…  I had “failed” to mention I was coming off a 40 hour water fast.  …And here I was being given a “prescription” of donuts and coffee!  Life is full or its own ironies.
.
On This Day In:
2021 Keep Growing
I Keep Looking
2020 I Don’t Need No Stinkin’ Plans
One Earth
2019 Beautiful Rules
2018 Skepticism
2017 WWGD?
2016 Growing Greatness
2015 When It Is Darkest
2014 Knowledge And Doubt
2013 Three Thoughts
2012 Gentle Reader
2011 Leave The Light On For Me Anyway

Read Full Post »

Here’s the thing you need to remember:  your goal is to start burning your own fat for fuel.  The ONLY WAY to tap into that stored fat is to STOP running on glucose / glycogen.  You can either be a fat-burner or a sugar burner.  The end.  Making the transition from a sugar-burner to a fat-burner is the hard art, but once you do it, you will be AMAZED at how good you feel.  I promise.
    —    Gin Stephens
From her book:  “Delay, Don’t Deny
.
On This Day In:
2018 You Mean There IS Something Else?
2017 Be Good
2016 Raise Yourself
2015 A Kids Movie Rip-Off
2014 Ready, Action!
2013 Responding To Challenges
2012 Abnormal, adj.
2011 Large Families
On The Brink

Read Full Post »

In a nutshell, there are two main types of intermittent fasting strategies:  Plans you do every day (an “eating window” approach), or plans you implement a certain number of times per week (an “up / down day” approach).
Which approach to intermittent fasting is the best?  It’s the one that makes you feel in control and the one that you can follow long-term as a lifestyle.  That’s important to understand from the beginning —  intermittent fasting is a lifestyle.  It isn’t something that you start today and then end when you get to some arbitrary “goal weight.”  Something you start and then stop is DIET.  Intermittent fasting isn’t a diet —  as I said, it’s a lifestyle.
    —    Gin Stephens
From her book:  “Delay, Don’t Deny
.
On This Day In:
2018 The Children Are Our Future
2017 And Three
2016 Nine Parts Mystery
2015 Little Or No Common Ground
2014 Just Between Me
2013 Beyond The Strings
2012 Saving The Union
2011 Still And Too Often

Read Full Post »

The end of day fourteen and the morning of day fifteen…
Morning weight: 352lbs.  (on Day 15)
I am down / down “2/21”.  As in, 2lbs down from yesterday and 21lbs down from my fasting start weight:  373lbs (the morning of Day 1).
Well, the good news is I have made it through two full weeks of blended fasting.  At 21lbs lost, I am averaging a loss of 1.5lbs per day.  This is not terribly good or bad.  It’s pretty average for a veggie juice type of fast with moderate exercise most days.  I am continuing to walk my dog each day for 30-45 minutes in the morning and going to the pool for a swim (or to tread water) for an hour for ten(10) of the fourteen(14) days I’ve been fasting.  All of the swim sessions have been breast stroke and I’m doing between 40 and 48 lengths an hour.  (FYI:  1 length = 25 yards;  1 lap = 2 lengths;  18 laps = 1/2 mile.)  Basically, I’m swimming 1/2 mile 5 times per week (so far).  The pool will be closing for the season in a little over a week, so I will have to make other arrangements to get exercise after that.  I haven’t done any treading water sessions since starting the fast, and only a handful of times during this summer season.
How am I feeling?  Thinner.  Which is good!  Even though the loss is only a little over 5% of my starting weight, it already feels easier on my knees to get up from a sitting position.  That’s the “movement” test.  I am also beginning to experience more flexibility and range of motion.  The flexibility I’m putting down more to doubling my average number of days of swimming per week (from twice – maybe 2.5 – to five times per week), than I am to fasting.  The range of motion I’m putting down to less fat getting in the way of any given stretching action.  So, that’s due to the fasting.
As promised, here’s the face shots from on day 1, after week 1 and after week 2:

Image of me on morning of Day 0 of 2019 fast.

Day 0

Image of me on the morning of Day 8 of the 2019 fast.

Day 8

Image of me on morning of Day 15 of the 2019 fast.

Day 15

I, for one, am hard pressed to see much difference between the three photos.  Of course, it is ONLY two weeks.  If anything, there appears to be slight decrease in puffiness in the area of the zygomaticus (major and minor).  That’s the upper cheeks between the nostrils and the ears to us normal humans.  There (to my eyes anyway) appears to be the start of a jaw line between the face and neck.  Of course, both of these changes could just be due to the difference in lighting.  And, I could just be seeing what I want to see:  my face getting thinner.  (LoL!)  I guess time will tell…
And, here are the images of the scale:

Day 0 (373lbs)

Day 8 (361lbs)

Day 15 (352lbs)

Note:  The morning of Day 15 shows 348lbs in the image, not 352lbs.  The scale was bouncing between the two weights and I am using the high end for the day’s weight as it is only two pounds less than the previous day.  If I used the lower weight, it would mean I lost about 6lbs from the prior day.  Thus, the lower limit is unreasonable and why I am using the high end.  The photo just happened to catch the bottom end of one of the bounces.
What now?
I am fairly encouraged, despite my off and on preoccupation (obsession?) with food / chewing.  I’m not finding the blend fasting process too bad, although the sense of wanting to chew does seem to be greater than it was during last year’s juicing.  As mentioned in prior posts, that may be a side effect of strictly blending rater than strictly juicing or mixing juicing with blending.
For now (the afternoon of the Day 15), I have four full bottles of blend left in the refrigerator.  That should get me through at least the next three days.  After that, if I’m going to continue, I’ll need to restock.  Bottom line:  I intend to keep going day-by-day / hour-by-hour, and see how far I get.  I have now doubled my target (two weeks, instead of a single week), so even if I break my fast tonight, I’ve still had a successful fast.  (Yea, me!)
In the meantime, I’m  giving serious thought to returning to Planet Fitness.  I joined last year and haven’t gone since mid-January because I got a bit full of myself and fed up with the New Year’s Resolution crowd.  I will have to just get over it (and get over myself, too).  We’ll see…
For now, I’m just enjoying keeping on – keepin’ on…  (I’ll drink to that!)
.
On This Day In:
2018 House To Home
2017 Got Education?
2016 Necessary Company
2015 Reality Vs Imagination
2014 Penalty Period
2013 Theft
2012 Cranky Old Man
2011 A Man’s Got To Know His Limitations

Read Full Post »

The end of day thirteen and the morning of day fourteen…
Morning weight: 354lbs. (on Day 14)
I am same / down “1/19”.  As in, 1lb down from yesterday and 19lbs down from my fasting start weight:  373lbs (the morning of Day 1).
Today’s answer to yesterday’s question (Pause or Plateau?) is:  Pause.  At least for today…
Day 13 was harder than expected and probably harder than it needed to be.  I watched some daytime TV and it looks like 50% of the commercials are about food and eating lunch out (dinner too).   Anyway, it’s hard to watch a couple of hours of “news” when you’re salivating over the commercials.  The bottom line:  Turn off the TV and walk away!
Last night was a strange night.  I feel like I had a terrible night of sleep because I was dreaming about eating.  LoL!!  I don’t really know where I was (home or out at a restaurant), but I was at a large round table which looked like it was loaded from a buffet.  The table was loaded with mounds of my favorite foods – and lots of foods which I would not normally consider my faves:  pork chops, corn bread, corn on the cob, BBQ ribs, shredded beef and pork, chunky mashed potatoes, steamed broccoli and spinach, fried calamari and southern style fried chicken.  It sounds funny to say, but have you ever dreamed of your eyes opening to the size of dinner plates?  I felt like my eyes popped out of my head like I was in a “Loonie Tunes” cartoon.  I guess the TV commercials struck a deep chord in my psyche for the day / night.
The good news is I woke up today (Day 14) feeling full!!!  (Take that Madison Avenue!)
In the afternoon, I spent another hour or so working on the floor project I’ve got going.  We have some chipped tiles and the wife has decided enough is enough and it’s time for me to replace them.  The first step is removal (7 tiles).  The next step is making sure the grout and mortar is removed and the replacement tiles sponge cleaned and the same with the holes.  I replaced three tiles earlier in the year and I wasn’t satisfied with either the mortar process or the grouting process, so I’m going to try something “new”.  Instead of mortar, I’m going to try some Loctite adhesive bond.  It’s supposed to work best for concrete, but it says it will bond any two clean surfaces.  Today (Day 14), I’m giving it a try in an out of the way area.  Hopefully, this will help it be less noticeable if it doesn’t work.  I’ll let you know if it does work…
As mentioned in earlier posts, I’m going to try to integrate my blending fast with the intermittent fasting (OMAD) so I delayed drinking any blend until 1pm.  I’m going to try to get through with finishing my bottle by 7pm.  After that, it’ll be strictly water or tea.  I don’t want to try drinking coffee that late in the day / evening.  That means today will be day one for that test too.
Today is Day 14, which is the last day of the first two weeks of my blend fast.  Tomorrow, week two will be done and I’ll post the images from my start day, after one week and then after week two.  I had a peek today and I don’t see much of a change yet, so I’m not expecting much tomorrow either.  The point is not just to feed my narcissism, but to create a “public” record for myself.  I’ve been told (or I should say I’ve read) this is important psychologically to create / increase personal accountability.  I’ve never agreed with the philosophy, but I’ll give it a try…  In for a penny, in for a pound.
.
On This Day In:
2018 Gratitude And Warmth
Remembering Loss, Sacrifice And Service
Making Little Ones Out Of Bigger Ones
2017 Never Forget
2016 It’s All Greek To Me (Well, Latin Actually)
2015 Truism
2014 Thank You
2013 Really
2012 Ordinary Five Minutes Longer
2011 The Wealth Of Sons (And Daughters)

Read Full Post »

The end of day nine and (now) most of the way through day ten…
Morning weight: 358lbs.  (on Day 10)
I am down / down “1/15”.  As in, 1lb down from yesterday and 15lbs down from my fasting start weight: 373lbs (the morning of Day 1).  Compared to today (Day 10), yesterday (Day 9) was easy.  Maybe it’s a hangover from yesterday’s flu shot at the doctor’s office, or not, I don’t know.  I woke up feeling “fuzzy”.  I walked the dog (like every morning), but I kind of “woke up” every now and then realizing I was walking along just staring at the sidewalk.  The day was grey and overcast, so I wasn’t missing anything brilliant, but I really have little to no recollection of most of the walk.  I’m tempted to blame it on low blood-sugar level, but that normally feels weakening, not fuzzy around the edges.  Anyway, I got home and drank some “swamp-juice” and started feeling better.
Most of yesterday was just “chillin’.  I remain “mildly” surprised at how much extra time blogging takes up during these fasts.  It’s my own fault for trying to keep a running daily tab, but this “journaling” is the closest I come to actually writing.  Yes, I also do book and movie reviews on this blog, but I’m really slacking off on the book reading and I’ve got a running list of just over a hundred movies I’ve not reviewed in the last eighteen months.  Heck, I’ve got over five movies to review from this week alone!  Alas, if only there were more hours in a day and / or I were less of a procrastinator.
Before reading any further, remember I am NOT a doctor or a nutritionist.  I am only relating what I have viewed on YouTube and read over the course of my lifetime in books and magazines.  Take everything I opine on with a healthy bit of skepticism and conduct your own research.  To quote the famous Vulcan expression:  “Never trust anyone over 50!”  Me in particular…
Eat Less
I mentioned a few days ago that I believe losing weight comes down to three things.  ONE of them was to eat less.  I also mentioned I didn’t particularly believe this meant eating less calories.  Huh?  It turns out for many years we’ve been fed (pardon the pun) a line as to both calories and various food types.  It turns out that you really AREN’T what you eat.  When we eat fat, we don’t get fat and when we eat food high in cholesterol we don’t “get” high cholesterol.  It seems the body has an organ (the liver) which can make enough for you to live without eating foods with high cholesterol content.  BUT, that’s not the same thing as saying eating foods with high cholesterol will make your cholesterol rise.  From my limited reading (remember, I am NOT a doctor or a nutritionist), we don’t know if it does or not for “most” people.  We also don’t know if the bump / effect is permanent or short term and we don’t know if it (high cholesterol) causes any problems in the body.  We have evidence that folks who die from heart disease also frequently have high cholesterol, but correlation is not causation.  For all we know, the heart disease may be causing the high cholesterol, rather than the other way around.
According to one of the (many) online calculators, at 5′ 10″ and 358 pounds, my Basal Metabolic Rate (BMR) is:  2750 and my Daily Calorie Needs (DCN) is:  3850 calories.  The BMR is how many calories you need if you are in a coma or sleeping all day.  The DCN is how much I need for a sitting job and light physical activity (aka: a normal life).  What this says is that (on average) I will burn 110 calories per hour if I do nothing but breathe, and I need to take in 150 calories per hour if I live my “normal” life.  This will leave me at a complete wash.  I won’t gain weight.  I won’t lose weight.  As most folks normally eat during a 16 hour period (8hrs per day of sleep), that “really” breaks down to about 240 calories per hour or three meals in that time span of 1,300 calories each.  (Yes, I am rounding my numbers.)
When considering these numbers, please recall both BMR and DCN are related to height and weight.  Since my height is not going to decrease by dieting, we really only need to think about weight.  As my weight decreases, my BMR and my DCN will both also decrease.  So, as I get lighter, I will need to progressively eat less.  Surprising, the difference is not linear for either.  If I were my “ideal maximum” weight for my height (181 pounds), my BMR should be:  1678 and DCN should be:  2349 calories.  Since my ideal weight is almost exactly half my current, I would expect my BMR and DCN at my ideal weight to also be one half (i.e. BMR:  2750 / 2 = 1375 and DCN:  3850 / 2 = 1925).  The two ratios are linear (corresponding) with each other, but they are not linear with weight loss.  So, something seems out of whack for calories…
It is generally accepted you need to burn 3,500 calories to burn off one pound of body weight (per week), or 500 calories per day.  That’s not eating slightly more than two candy bars or not drinking three eight ounce glasses of average juice per day.  That should be “doable” for most people.  Instead of four bars a day, I’ll cut back to one or two and voilà, in two years (-ish) I’m skinny.
The problem seems to be that calories don’t count as much as sweetness counts.  Fat / obesity “seems” to be more related to insulin than it is to calories.  And the primary purpose of insulin is to maintain blood-sugar level within a pretty narrow band:  too low, you pass out;  too high, you get sick (think:  diabetic coma).  So, the questions are:  “What do we know about insulin?  And, how can we control it?”
And…  more to come…
Oh, yeah.  The average Vulcan lifespan (in StarTrek:TOS) is 180 to 200 years.  The actual Vulcan expression is:  “Never take the advice of anyone under 50.”  Presumably, because they haven’t lived long enough to know much.
.
On This Day In:
2018 Pity The Nation (Part 2)
Day 1: Redux
2017 Good Blogs, Too
2016 My Prediction For #AmnestyDon
2015 Worth A Try
2014 I’m Feeling It
2013 May I Have A Little More, Please?
2012 Increasing Doubt
2011 You Can’t Touch This

Read Full Post »

The end of day three and the start of day four…  Starting Hump Day for the first week of blend fasting.
Morning weight: 367lbs.  (on Day 4)
I am up / down “2/6”.  As in, 2lbs up from yesterday and 6lbs down from my fasting start weight:  373lbs (morning of Day 1).
Yesterday was a difficult day.  I am still very tired – physically and sleep wise.  I was dreading going to the pool, but when I finished (1hr of treading water), I felt refreshed.  Then, and hour later, exhausted again.  The struggle is maintaining the correct blood sugar level so as not to want to go to sleep, not feel excited and not feel hungry.  It’s a fine balance.  I will be happy when I get my “fasting second wind.”
This time (this fast), I’m finding the sleeping difficult.  I got in a bad sleep habit when Hil was gone earlier in the year and the habit got reinforced with her latest trip.  I’m readjusting, but it’s slower than usual.  I’m sure this is due to the modified alternate day fasting (trying to) and the current juice / blend fast.  I remain amazed at the body’s ability to quickly adapt to changing conditions and then it’s reverse – slow adaptation to returning conditions.  It’s like the body is saying, “Yes!  I can do that!”, but then says, “Wait a minute, we just changed from that…  Why are we going back?”  Eventually, the body comes around, but then it’s even more resistant to the next change.  I think this is the problem with yo-yo dieting (which I am guilty of).
So, the elephant in the room is that I gained 2lbs since yesterday morning.  What’s up with that?  Well, as mentioned in yesterday’s review (post), I dropped 6lbs from the prior day and that was not a sustainable rate of loss.  I said it was probably a combination of stomach content and water retention (loss).  Given I didn’t eat yesterday and I did drink, this means the ratio was probably more than 50 / 50 between water (fluid) loss and stomach content.  As a gallon of water is a little over eight(8) pounds, 8.34 to be precise, a two(2) pound gain is about a quart of water (fluid) retained over what I was carrying yesterday morning.  Not a big deal if the over-all trend remains downward tomorrow and the next day.  This is why many sources recommend only weighing yourself once a week instead of daily.  So I have to remind myself:  “It’s the trend that counts, not the daily drops and bounces.”
Today, (Day 4) should be another “difficult” day as we are going to my sister’s house for a family BBQ to celebrate Labor Day.  We’re bringing the deserts, which my wife stocked up on yesterday.  Every time I opened the fridge to get some juice, cake and chocolate fudge brownies are staring me in the face…   Can I feel some luv???  Or at least a little sympathy…  LoL
.
On This Day In:
2018 A Thought For Those Continuing To Support President Trump
Day 36: Pushing On
2017 Imagining Humor
2016 So Go On And Deal With It
2015 From A Letter To A Friend
2014 Your Part (Here)
2013 Complements
2012 Sound And Light
2011 Two Politicians Visit A Farm…
2010 Labor Day And Honorable Men

Read Full Post »

Prior Planning Prevents Piss Poor Performance.
  —  Quoting one of my Drill Sergeants and numerous other NCO’s I knew while in the Army
Today was supposed to be Day 6 of my juice diet / fast.  I fell off the wagon hard…
The plan this morning was to get a number of little chores done and then relax with the wife.  It didn’t end up that way (so far).  To start off with, I woke up feeling bad – nasal congestion and overall feeling “off”.  I was supposed to get a blood test in advance of a doctor’s appointment.  They were closed for the 4-day holiday weekend.  (The things you don’t think about when you’re retired and everyday is a holiday.)  Check, next.  Pick up brake light for car.  Check.  Wow!  Do I have a bad headache!!  Plug on.  Get cash at the bank.  Check.  Look for cooking book for wife.  Check.  Well, so-so.  I can’t find the book for her so I get myself a book from the $3 rack.  Does that count?  Yes.  Okay, check.  Wait.  I already gave myself a check for that…  On to the drug store to pick up some topical disinfectant.  Check.  Since the sporting kit store is right next door, why not?  Lots of interest, but nothing I want enough to spend money on today.  Check.  Man, my head is pounding…  I’m considering taking a Ricola drop for a shot of energy, but decide against because my stomach is also a bit upset.  I can’t tell if I’m going to heave or get the runs.
I got home and decided I was going to eat something bland-“ish” to settle my stomach and maybe help my head.  I settled on a square of cornbread.  It does help both my stomach and my head, but I’m still congested and feeling drained.  The wife says: “Just take a pill.”  I do and by the time I’ve finished walking the dog, the nasal congestion is clearing and my stomach is feeling better (more settled).  The wife asks me to go to the store and get some soup and ginger ale for her (she’s been under the weather for two days).
…Bad move!  Sending me to the store without adult supervision.  I buy her requests, but also get myself some “unhealthy” stuff for myself – as well as some okay stuff.  And…  We both have lunch.
And that’s why I didn’t make it through Day 6 of my seven day “diet / fast”.  Lesson learned?  The 6-P’s.
Moving forward, I’ll be taking tomorrow (New Year’s Day) off from the diet and I’ll be trying to start back up on either Wednesday or Thursday.  My initial plan for those two days was salad and more salad (and maybe some soup), so maybe I’ll just go ahead with that.  At this point I’m playing by ear.
And the results:  Starting weight on 26 December: 360lbs.  Ending weight on 31 December: 343lbs.  The scale is analog and was fluttering between 340lbs and 343lbs, so I’ll be conservative and call it 17lbs for the five days.  The question is was that any more than my other fasts?  Only slightly.  My last juicing fast (started in July) I lost 15lbs in the first five days and I was swimming for at least an hour three of those days.  I put it (the slight difference in weight) down to hard workouts on three(3) of the five days.  The workouts were 90minutes, 2 hours and 2 hours.  So, really, the longer duration of the workouts is marginally responsible for the extra pound or two of loss.  The big difference is how I felt.  The pool and veggie juice was invigorating me.  The weights and processed juices has seemed to be making me feel exhausted.  Well, it’s all purely subjective, but it’s something for  me to consider going into my next round – this week or next.  Small steps to better health…
.
On This Day In:
2017 Best Wishes For 2018!
2016 Best Wishes For 2017!
2015 Better Red Than Dead
Tomorrow Starts A New Year
2014 Recovering
Best Wishes For 2015!
2013 Best Wishes For 2014!
2012 My Creed
2011 It Probably Isn’t So

Read Full Post »

Suggestions for Fasting and Feasting: 
Fast from discontent;  feast on thankfulness.
Fast from worry;  feast on trust.
Fast from anger;  feast on patience.
     —    Anonymous
.
On This Day In:
2017 Daily, Mr. President, Daily
2016 We Did This
2015 I’m Talking To You
Forced (Again)
2014 We Are Not A Fearful Nation!
2013 Risking Truth
2012 Working On Reality
2011 Massive Contradictory Changes

Read Full Post »

The end of day thirty and the start of day thirty-one…
Morning weight:  318lbs.
I am now down “55/62”.  As in, 55lbs down from my fasting start weight: 373lbs, and 62lbs down from my highest weight ever (two days before I started the fast): 380lbs.  Today’s loss is a 2lbs loss, down from 320lbs yesterday.  The scale reading was “bouncing” again, so I’m taking the high / conservative reading of 318lbs.
I am alternating between feeling euphoric and feeling exhausted.  After I drink some fruit juice or while I’m moderately active, I feel terrific.  If I pause or if I get too active, I crash quite suddenly and start to get sugar (lack of) headaches.  I feel as if I am walking a fine line.  The obvious solution is to simply drink more juice, but there are limits to that approach as well.  Aside from the frequent trips to the head, there is the issue of saline and other body minerals which get drained from the body when you pass too much fluid without re-inputting the minerals.  Since the only minerals I’m getting are (really) from the veggie juice and the multi-day vitamins I take, I have to try to balance the fluids as well.  Plus the more “normal” fruit juices I drink, the more sugar in the form of fructose.  This may be then affecting my insulin levels, which are in turn causing even worse energy crashes.  This whole fasting thing is, to me at least, a personal experiment in biology and biochemistry.  It is NOT a scientific experiment.  I do not have a control.  I do not have theory I am testing.  I don’t even have a means of accurately measuring any results I get.  Yes, I am losing weight.  But, and it’s a big “but”, I don’t know for certain if it’s “good” weight or bad weight.  That is, if it is fat, mostly fat, some muscle, some bone, some internal organ cells, or what.  The only thing I can tell is weight loss from the scale and “generally” how I feel.
Tomorrow I am going for a full blood workup in advance of my follow-up meeting with my primary care physician later in September.  I should have the results by Wednesday and get an idea how my internals are doing.  Tomorrow, I also have my follow-up with my urologist to find out if I need to go for a lithotripsy.  Basically, they use sound waves to smash up the stones you have in your kidney(s).  If I do need the procedure, it will probably also be sometime in mid-to-late September.  Hopefully, if I get it done, I’ll be good to go for at least a decade.  (My last procedure was in the mid-1990’s.)  And, after another decade (or so), I don’t think I’ll care enough to get it done again.
Now that I’m done with thirty days, I’m in to completely new territory.  I’ve never lost so much weight in any of my previous fasts.  I’ve never gone beyond thirty days.  And so, day by day, the human adventure (experiment) continues…
.
On This Day In:
2017 Rogers’ Rules (Hexadecimal)
2016 But, It’s Such A Simple Mistake
2015 Crawl Towards The Light
2014 Sweet Songs
2013 The Wife Of An Ordinary Man
2012 Three Words
2011 Know Anyone Like This?
2010 Apoplexy??
When Breaking Up Is Hard To Do…
Sibling Awareness

Read Full Post »

The end of day twenty-eight and the start of day twenty-nine…
Morning weight:  323lbs.
Finally, a 2lbs loss!  I am now down “50/57”.  As in, 50lbs down from my fasting start weight: 373lbs, and 57lbs down from my highest weight ever (two days before I started the fast): 380lbs.  Today’s loss is a 2lbs loss, down from 325lbs yesterday.
In my past fasting attempts, I’ve never had a four or five pound loss after day three.  This is because up until then (day 3) I was losing stomach content and / or “extra” water.  I just finished three consecutive days of 4 to 5 pound losses at the “almost” four week mark.  Today’s loss breaks that streak and, strangely enough, I feel relieved.  I honestly felt if it continued for another couple of days, I would have to break the fast just to stop that kind of ridiculous (unsustainable and probably unhealthy) losses.  They were beyond my experience and therefore I did not consider them “normal” (whatever normal is meant to be).
Today I got my first low sugar headache of this fast.  At first I wasn’t sure what was happening, but I guess the large losses were almost a precursor to the headache.  The cure was to drink more veggie juice and more fruit juice.  This wasn’t the first time in my life I’ve had this happen, but I was still concerned until the headache passed.  I then spent the rest of the day walking a fine line between over drinking and not drinking enough for energy.  My “normal” mid-day drink is 32oz of ice-water with an ounce of lemon concentrate.  The problem with this drink is that it quenches your hunger, but it doesn’t provide very many calories (almost none).  So I also added in 32oz of ginger / mint tea and apple juice.  After that, I felt much better.
Other news:  My wife is still recovering nicely from her surgery.  She was up most of the day and even managed to get out in front and back to water her gardens / plants.  And, at the pool, I managed to do seven straight laps of breast stroke – more or less without stopping.  I usually try to swim fast, but today I just tried to cruise through them and I was able to keep going with only a brief pause to turn around.  Normally, I take a minute or two to catch my breath between laps.  Smooth and easy was a lot easier and more fun.  I believe I will miss the pool when it closes for the season in October.
.
On This Day In:
2017 Sea Worthy
2016 Rising Integration
2015 No Worries
2014 Devouring The Present
2013 But So Far…
Twice Moved
2012 Just Like Bubbles
2011 Caring and Driving
Achieve Greatly
2010 Unwise To Trust
Attitude
If The Mind Is Not Tired
Irrationally Crazy
2nd Pair – Shoe Review
Ahnu – Gesundheit!
2009 As for me…
Health Care Reform Now!!

Read Full Post »

The end of day twenty-four and the start of day twenty-five…
Morning weight:  334lbs.
I am now down “39/46”.  As in, 39lbs down from my fasting start weight:  373lbs, and 46lbs down from my highest weight ever (two days before I started the fast):  380lbs.  Today’s loss is a 2lbs loss, down from 336lbs yesterday.  I have now lost +10% of my body weight from the starting date of the fast.

Hand Touching Hand 20 August 2018

Hand Touching Hand 20 August 2018

On 25 July 2018, I could only touch the tips of my two middle fingers behind my back.  After about a week, I was able to touch to the first knuckles on my middle fingers and the tips of my two rings fingers.  As of today, I can hold both hands behind my back and actually reach the palms (behind my back).
I went to my gastroenterologist today.  It is time for another colonoscopy (in a couple of weeks) and an endoscopy to check my throat for cancer.  He said it would be a “two-fer”.  That will be happening in the next couple of weeks – after he’s had a chance to clear it with my health insurance company.  I also called to setup my follow-up with my urologist to get my kidney test evaluated (and possibly have my stones busted up).  That follow-up is next week (Monday).  The actual “blasting” will probably be (again) after it’s cleared by my health insurance and a couple of more weeks to get a scheduled time.  Finally, in the afternoon, we had to take our dog to the vet to see about an ear infection.  It feels like I did a lot, so that’s the good side…
The day ended up being another “tough” day.  Not so much because of the fasting, per se, but because I couldn’t relax and enjoy my veggie juices in the comfort of my home.  I ended up making due by topping up my energy levels with repeated 8-oz shots of OJ, until everything which needed doing, got done.  This gave me the required fructose rush to get me through a couple of hours, but it didn’t allow for a level energy day.  Peaks and valleys of energy means weakness – a deep in the bone feeling of tiredness – which, in turn, leads to thoughts of food.  Eating, too.  But, mostly food.  Just plain food.  And tastes…  And smells…  These are the hard days which lead to cheating and ultimately ending the fast before you’re “ready”.  Before you decide to.  It’s hard balancing on the edge of the blade between just enough energy and too little energy;  between feeling clean internally and feeling deep hunger.
In the meantime, tomorrow will be another milestone.  At noon it will be 25 days of veggie juice fasting.  So I take comfort (and a little pig-headed pride) in reaching another “small” milestone.  I’m beginning to wonder if I’m doing this (the fast) for the days or for the lost weight.  It seems setting small goals with each is both empowering and confusing at the same time.
Day by day…  Pound by pound.
.
On This Day In:
2017 The Tide Will Turn
2016 Dreamers
2015 Three Roars
2014 Be R-E-L-E-V-A-N-T
2013 Lacking
2012 So Small A Thing
2011 Is Your Time Valuable?

Read Full Post »

The end of day twenty-three and the start of day twenty-four…
Morning weight:  336lbs.
I am now down “37/44”.  As in, 37lbs down from my fasting start weight:  373lbs, and 44lbs down from my highest weight ever (two days before I started the fast):  380lbs.  Today’s loss is a 3lbs loss, down from 339lbs yesterday.  One more pound of loss and I will have lost +10% of my body weight from the starting date of the fast.  I’m still .3lb shy of 10%.

Image of FitBit Weight Loss as of Day 23.

FitBit Weight Loss as of Day 23.

Please recall as soon as I come off of the juice fast I will (should) gain between 7lbs and 10lbs as this is the “normal” amount of weight contained in a person’s stomach plus a couple of pounds for water retention due to salts and sugars in most foods.  This means my “real” weight loss for the 23 days is probably closer to 30 to 35lbs than it is the 37 to 44lbs indicated by the chart.
.
On This Day In:
2017 Still Trying To Make It
2016 One Lucky Man
2015 Food Change ==> Health Change
2014 10 Commandments Of Logical Arguments (Fallacies)
2013 Sociology Of The Future
2012 1010
There In The Sunshine
2011 Not Enough Time

Read Full Post »

The end of day twenty-two and the start of day twenty-three…
Morning weight:  339lbs.
I am now down “34/41”.  As in, 34lbs down from my fasting start weight:  373lbs, and 41lbs down from my highest weight ever (two days before I started the fast):  380lbs.  Today’s loss is a 2lb loss, down from 341lbs yesterday.
My son (James) moved out of the house about seven years ago.  I “inherited” his bedroom.  Over the course of time I’ve turned it into another library storage room for my book collection and I’ve (slowly, slowly) added bits and pieces of workout equipment to make it into a mini-gym.  My wife has been in constant battle with me over this as she believes the room is her personal rent-a-space.  I routinely go in and find she’s moved something into “storage”.  I then have to find some way to organize the new items so I can still walk around and use the room as I want to.  LOL.  It’s a constant battle which I slowly win as she doesn’t care what I do with the things as long as she doesn’t have to see or dust them anymore.
Today I moved a bunch of my weights and barbells around in the room.  I laid down some more rubber floor pads.  (Almost the whole floor covered now.)  And, I (re-)setup my inversion table.  Because our housing association community pool was extremely busy today, I decided to pack in the swim and do some step-ups instead.  I cleared a bit of floor space, and did my 30 minutes.  (That was more than enough to raise a sweat and to remind me how old I am.)  I started using step-ups to workout way back in the 1990’s while we were living in Liverpool.  Step-ups are one of those routine exercises that benefit you by giving you a workout without taking you anywhere.  So you have ready access to as much water as you want and to a toilet if needed.  Just my cup of tea…
After the step-ups, I hopped up on “the rack” and gave it a flip for about five minutes.  I got “into” inversion therapy (“hanging”) back in the early 1980’s.  I had a partially slipped disc in my lower back when I was in high school and I spent a good deal of time in pain, which got substantially worse (severe, chronic and constant) when I left the Army and started getting out of shape.  I heard about hanging on TV one evening and I felt desperate enough to try anything (but surgery).  I went to a store which offered them.  I tried one.  Within five minutes my back “popped” and it felt like an exploding nova in the base of my spine.  And then, nothing…  Absolutely, no pain for the first time in close to four or five years.  I got off the demo machine, handed the man my plastic and I’ve owned and used an inversion table ever since.  Sometimes frequently.  Most times only occasionally (once or twice a year).  Either way, I’ve carried my tables to Europe and back again when we returned.  And, yes, I am a avid proponent, advocate, champion (etc.) for inversion / hanging.
Epiphany:  I just re-read the last paragraph and it just hit me how I’ve spent most of my late twenties and most of my fifties and early 60’s in pain.  Chronic and sometimes debilitating pain.  Between my pinched nerve in my lower back and my kidney and gall stones, I’ve been a mess!  LOL.  It’s amazing to me how adaptable the human mind is.  When you are in pain, it is all-consuming.  When you are not in pain, you can take time to smell the roses (forget about the thorns) and look forward to meeting the challenges of day to day living.  We really are strange creatures.  (Or at least I am.)
Apologies to anyone who came expecting to read about my fast.  Sometimes my thoughts wander…  To tell the truth, other than being a bit tired, it’s been an easy (boring) day – fast wise.  And I think that’s a good thing!
.
On This Day In:
2017 Adrift In The Oval Office
Regrets – The Donald Failed The Test
2016 Just Ask “The Donald”
2015 Did You Pass On It?
2014 Even When It Ain’t, It Is
2013 Still Happens
2012 Possessing Eternity
2011 I Thought We Were Talking About Afghanistan

Read Full Post »

Older Posts »

%d bloggers like this: