WARNING: PUBLIC LIVE DRAFT TRANSPARENCY RELEASE NOTICE.

Part 1: Summary

Starting with the good ~ we have blogging content updates.

I have finally (I emphasise with pronoun) a sharing of "About me" in four-part feature series. These were somewhat difficult to write. Not because it's too “personal” or unshare-able (bearing in mind I do have my own threshold). But difficult as in the mounting obligation, considering this initiative's is nearing its ten years. By that time, it is only inevitable I will have to clarify on possible misconceptions out there about me, as well as highlighting my own challenges as a content creator.

For context, I don't drive a Tesla®. I don't have investment properties. Nor do I own $500+ worth of health gadgets ~ real time glucose/ketone monitors etc. I have never been affiliated (nor have I been approached) by any "brands". Promoting $50-$100 AUD  weekly worth of organic, free-range foods is not in line with the more frank discussions of this entire initiative.

This year has many concerns. Some of which is an update of my circumstance surrounding "privacy". Writing ~ now is the only avenue for me keep this initiative alive and going ever since I’m settling in earlier this year.

I’ve started another Self-Meta feature, this time on Vitamin A. Prime reason ~ my ongoing symptoms of  AS (ankylosing spondylitis), ranging from uveitis and most visibly - inverse psoriasis (right underarm) may involve Vitamin A in all of this. I am still slowly reading through the 400+ page  Extinguishing the Fires of Hell by Grant Generoux. I am still overwhelmed by all this nuance and that my conclusion is still more or less undecided whether abstaining  Vitamin A does anything "good" or constructive at addressing these conditions.

Then,  there's "Lesser of Two evils" series. This is for both educational and consolation writeup to determine  which of any two select food(s), be it expired or sub-optimal are still valuable.

Long list of collateral responsibilities however remains piling. I am still in the middle of rewriting most of my feature articles to ensure readability.

Then ~ there's The Book rewriting progress. It is slow but steady. The visuals side of things however are still an enormous challenge. Try picturing yourself coming up with imagery for 400 pages worth of text-book reading. 

So that wraps up the “better” news. At least in terms of content side of things.

What about me in general?

I save the negatives later (soonish).

On general surface, Cylical Keto+IF (CKD+IF) calories on weekdays revolve around 1700 being lowest to 2400 if I am feeling rich. Hovering towards 55% fats, 35% proteins, and 15% Carbs ratio, I have also tinkered with honey, sweetened condensed milk and fruit jams as calorie based sweeteners.

My carbohydrate allowance days are now capped to mostly just one and a half. Following from last year, I am maintaining my overall days of IF to effectively 6 and half, to seven days.

What the above means ~ 18:6/20:4 on all weekdays then 18:6 on Saturday and 16:8 on Sunday. On Saturday  I continued fasting from Friday as usual 11;30/11;45PM till post workout and breaking the fast as carb allowance period from 7 / 8PM till 11:30~11:45PM. Then on Sunday ~ it's 16:8.

I am happy to say that throughout this year, I am increasingly  confident that less fibre intakes = much less episodic "swelling" in the intestines. Increasing water intake also helped in this regard, but more water just for being complacent to "healthy" dogma isn't good either as it predisposes more mineral loss. I also tend to look more "puffy", as a result around later part of this year.

My calorie intake during weekdays hovers between 1900 to 2100. Carb refeeds though now I call it as “allowances” which cater anywhere between 200-350g of net carbs intake on typically 36 hours (except sleep) ~ hovers around 2800-3500 cals.

Chiefly among changes was obviously the carb-based sweeteners, usually sweetened condensed milk. At a net carb of 50~55g per 100g, I take anywhere up to a full tablespoon. Sweet without anxious for more.

Surprisingly, what I thought was more than reasonable at upping my overall daily net carbohydrates to 60 or even 70g in a typical LCIF 18:6/20:4 ~ my fasting (19-20 hours give or take) glucose reading did not overshoot too much. In many days it looked more or less the same if I were to use calorie-free sweeteners.

Typical Weekday LCIF 18:6 / 20:4

Typical Weekday LCIF 18:6 / 20:4

On training I have been incorporating what I call “stress coordination work” on the senescent muscle groups ~ laterals, obliques and cores.

I no longer think it is possible to train all seven (7) days per week. Although I still do this from time to time, but this year I have to limit their frequency as it is certainly not sustainable to me.

**Apologies **. Whilst relocating to new premise I seem to have lost / misplaced the USB cable for my Lifesmart. Hence I have not been able to provide / share glucose readings. I shall update this space as soon as I receive new replacement.

Supplementation wise

I had to revise some things in respect to the mysterious flank pains I have been having (introduction below and more details on the next part).

Of the newest things I've experimented ~ Vitamins B1 and C (high doses). It Vitamin C I believe I have to pay some attention.

Vitamin C is one of those supplements I very rarely, if ever, supplemented in high dosages. Although this year from June onwards, I did attribute some improvements on general stress composure. So I decided to experiment between low (1g) to high (<6g was the highest) during fasting windows, and at various occassions - pre/intra training. I started off with  Voost®  effeversecents, chewables, before then finally investing in ascorbic acid 250g pouch.

I have also revisited Magnesium Oxides, Vitamins B1, B3 and B6 as I believe each play a roles at managing, though not entirely resolve these flank pains. B1 did help address slowed-gut emptying that I have been experiencing as of late, but thankfully not that I relied on more than a few days at a time. B6 is, just like Vit C ~ may need careful attention as it might be easy to overdose among cheaper Magnesium Oxide supplementations.

Were there problems? Absolutely.

It all started upon finishing extended fasts (40hr+) in mid October, that these constant pain began. Lower left of middle quadrant. Still to this very day.  

I have detailed these for the next part. But for now, here is a summary on top what of the above.

I thought it was all oxalate sensitivity, because after all the feature meal in that 40+ hr extended fast involved heavy amounts of it.

These mysterious flank pains, resembling oxalate like heaviness (followed by spasm on back of my ribs, triggered even by simple events as coughing & sneezing) ~ persisted throughout mid/late October onwards .

Believing that my oxalate sensitivity may play a role ~ I decided to stop all suspecting supplements. First and obviously the Vitamin C experiment.  Then longer term (1+month) Vitamin D abstinence, for the very first time to see if it did alleviate the pain, but later somewhat dubious as the months went on.

I found that symptoms improved upon first week and quarter after my own interventions / exclusion of suspect supplements. But strangely creeps in again in more painful ways that led months of frustration.

Could it be my worsening or (awakening, somehow) symptoms of AS / anyklosing spondylitis? There is so much to talk on this it is not practical to disclosing them all here.

Others & Concluding Thoughts

The biggest elephant in the room ~ the entire book rewrite and the website redevelopment are both still sadly, in progress. Though the latter - in terms of "styling" of the web is more or less satisfactory. It is simply the content writing, that I'm struggling to find the time for.

I suspect some are anxious for not ably understanding why ~ I am still unable to regain confidence to speak in front of camera. My reason: privacy. That which I refer to as my change of living circumstance from moving to my own place earlier this year.

For more details see my prior October 2024 article. As a cliff summary - I detest being prejudicial against anyone. But living next (or at least close proximity) to problem public housing tenants, have been a blight on me, day to day. Counting to almost a year.

Stress and anxiety(s) wavered. But this year did prompted me some frank dialogues surrounding my industries. This, I don't like sharing in detail as I am aware what very few people in my work vicinity, may have already stumbled accross this website, in some way, shape or form; consequenting opinions (or perhaps prejudice/s) about me what I do outside of "work". 

Finding lost time becomes increasingly both art and science. But here is my hope another year to unfold.

Live-it-forward,

AW.

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