{"id":10895,"date":"2024-12-28T20:28:56","date_gmt":"2024-12-28T12:28:56","guid":{"rendered":"https:\/\/nutritional-humility.me\/oxystaging\/?p=10895"},"modified":"2025-01-03T08:26:35","modified_gmt":"2025-01-03T00:26:35","slug":"annual-food-for-thoughts-2024-3-3","status":"publish","type":"post","link":"https:\/\/nutritional-humility.me\/oxystaging\/annual-food-for-thoughts-2024-3-3\/","title":{"rendered":"Annual Food For Thoughts 2024 3\/3"},"content":{"rendered":"<p>Following from Part 2:<\/p>\n<ol>\n<li>A little share of what I actually <strong>do in my fasting &amp; feed hours.<\/strong><\/li>\n<li>Bucket List for 10th year anniversary.<\/li>\n<li>Closing thoughts.<\/li>\n<\/ol>\n<h2>From waking &amp; end of fasting hours (18:6\/20:4 sample).<\/h2>\n<p>It\u2019s been a while since I disclosed what I do in a typical fasting day. So here is a retrospect share for my <strong>seventh<\/strong> year of <a href=\"https:\/\/nutritional-humility.me\/cyclical-keto-if-the-why\/\">Cyclical Keto + IF 18:6\/20:4<\/a>.<\/p>\n<p>A sample weekday LCIF (Low carbohydrate + 18:6 \/ 20:4 IF) goes something like this.<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">Upon waking: chug in 350-450ML worth of water.<\/li>\n<li class=\"li1\">9:30~10AM ~ chug in another 350-405ML of water, preferably just warm water. I used to be religious at this time to drink my green tea. But I\u2019ve been trying to up my fluid intake.<\/li>\n<li class=\"li1\">12:30PM ~ first coffee. Black. With a little salt and\/or KCL for minerals.<\/li>\n<li class=\"li1\">1:30-2PM ~ second coffee. Depending how busy I may not be able to get my second until as late as 3PM or even 3:30PM. This is where I also start taking in magnesium, be it chelated or mag oxide (with B6) for overall mineral insurance.<\/li>\n<li class=\"li1\">4-4:30PM ~ usually my end threshold for last caffeine intake. Just warm water at this stage, till some occasional overtime work 5:45PM - 6PM.<\/li>\n<\/ul>\n<blockquote>\n<p class=\"p1\"><i>*I used to be quite religious about ACV in the past. Especially with carbonated water. Now,<span class=\"Apple-converted-space\">\u00a0 <\/span>I only incorporate ACV only if I\u2019m on an extended fast or infrequently if I need additional digestif aid after meals. <\/i><\/p>\n<\/blockquote>\n<p class=\"p1\"><b>Pre training \/ intra<\/b><\/p>\n<blockquote><p>For many years I prefer to train completely fasted. No solids in my stomach.<\/p><\/blockquote>\n<p class=\"p1\">I usually don\u2019t get home at last one and half hours after long commute. Often bleary and tired eyes, I take every chance for a nap in the bus.<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">From 7-8PM ~ start drinking pre\/intra training concoction.\n<ul class=\"ul1\">\n<li class=\"li1\">Humble water + sugar free cordial + ALCAR (or choline bitartrate) with extra salt (sodium from rock salts) or potassium \/ KCL. 500-700ML worth.<\/li>\n<li class=\"li1\">More water about 300ML throughout the training. Fasted obviously.<\/li>\n<\/ul>\n<\/li>\n<li class=\"li1\">9PM arrived home.<\/li>\n<\/ul>\n<div class=\"mceTemp\"><\/div>\n<div id=\"attachment_11166\" style=\"width: 1039px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-11166\" class=\"size-full wp-image-11166\" src=\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2024\/12\/back-extensions.webp\" alt=\"\" width=\"1029\" height=\"846\" \/><p id=\"caption-attachment-11166\" class=\"wp-caption-text\">Back exercise: another reason for training fasted.<\/p><\/div>\n<h2 class=\"p1\">Sample training day-in-the-life.<\/h2>\n<p>I won't bother repeating any more than I have to in the last five or so years. 6x6, 5x5 limited rest &lt;30sec to 1 min rest Gironda style training. <strong>Intent, not intensity. Activation, not exhaustion.<\/strong> RPE level = anywhere up to seven.<\/p>\n<p>Time is getting scarce this year, due to very long commutes and lingering + collateral ~ obligates in and out of work. Unfortunately I had to constrain my overall time in the gym. But to make way\u00a0 ~ <strong>I have been training more frequently. Up to six days per week, including accessory(s)<\/strong> usually either Wednesday or Saturday. But defenitely not as crazy as of last year where I attempted training <strong>SEVEN (7) days, months on end.<\/strong><\/p>\n<blockquote><p><a href=\"https:\/\/nutritional-humility.me\/oxystaging\/2023-ckdif-food-for-thoughts-part-2-3\/\">As per last year<\/a>, I've been focusing \/ adding more exercises <strong>on my back.<\/strong> That, also considering my age ~ I had to start considering what I'd call \"<strong>stress coordination<\/strong>\" exercises. These are resistance training, stabiliser work and also mental coordination stress <em>all-in-one<\/em>.<\/p><\/blockquote>\n<p>Sample of a back day below. Of course highly generalised, things can be moved in various order. But within exactly less than an hour these are what I could (subject to intensity adjustments) do.<\/p>\n<ol>\n<li>50kcals stairmaster or 70-100 kcals brisk &amp; run.<\/li>\n<li>First super set stress coordination exercise.\n<ol>\n<li>27.5\/30kg Bulgarian Split squats 4-6 rep each leg.<\/li>\n<li>Then ~ 40-50kg (if my lumbar spine felt confident) ~ T-Bar bent overs<\/li>\n<\/ol>\n<\/li>\n<li>Choce of compounds either:\n<ol>\n<li>Custom Front ATG squats with resistance band 6x5-6. 15kg.<\/li>\n<li>Alternatively standard ATG squats 15-17.5kg.<\/li>\n<li>Alternatively smith lunges 4x12 combined set 35-40kg (each side).<\/li>\n<\/ol>\n<\/li>\n<li>ISOLAT Machine setup rows (angling down). 4x12 25-27.5kg (each side).<\/li>\n<li>Feature stress coordination exercise ~ <strong>slow time-under-tension \/ TUT<\/strong>\u00a0<strong>reverse smith bar lunges (no clips no straps no secure = no cheating) 13.25kg incrementally all the way to 18.25kg (if I'm lucky). *<\/strong><\/li>\n<li>\u00a0Standing upright rows 22.5kg-27.5kg 6x6.<\/li>\n<li>(Finishing or this can be moved anywhere)\n<ol>\n<li><strong>\"Pendlay Rows\" ~ <\/strong>or simply fixed-bent-over deadlifts ~ 15kg. 6x5-6. With alternating shoulder width vs wider \/ sumo stance.<\/li>\n<li>Back Extensions 20kg<\/li>\n<li>5 minute bike ride<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<blockquote><p>\u00a0* The entire goal here is to remain as stable as possible, by <strong>stacking as much 1.25kg plates. No clips. No secure clamping. No cheating. <\/strong>I'll leave all egos to the test. Time under tension. Go all the way down on your knees. One or two seconds. Then all THE WAY UP. 4-6 reps. &lt;45 seconds rest. BRACE ALL MUSCLE GROUPS. Times 4-5 set, the latter\u00a0 if I'm feeling lucky.<\/p><\/blockquote>\n<div id=\"attachment_11165\" style=\"width: 1479px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-11165\" class=\"size-full wp-image-11165\" src=\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2024\/12\/Coordinaton-stress-exercise.webp\" alt=\"\" width=\"1469\" height=\"698\" \/><p id=\"caption-attachment-11165\" class=\"wp-caption-text\">Reverse free-bar smith lunges. Coordination stress test. Looks easy (at least from the outside).<\/p><\/div>\n<h2 class=\"p1\">Breaking the fast event to end of feed (9-11;45PM)<\/h2>\n<p class=\"p1\">This is where PWO (post workout) + feature meal begins (simultaneously).<\/p>\n<p class=\"p1\">If I had to do this years ago - my gut would just say \"nope, defenitely not ready\". It literally takes <strong>years for me to write that passage alone. \"<\/strong><i>Which is best for breaking the fast- solids or liquids?\" My answer ~ depends on where you are in terms of fasting experiences.\u00a0<\/i><\/p>\n<blockquote>\n<p class=\"p1\">I consider simple, that being liquids (think protein shakes) or even a glass of milk (lactose free is not that bad) is more appropriate for fasting beginners. Slowly \/ overtime, however <strong>when additional stress comes in, eg more restricted feeding hours, <\/strong>then experimenting with solids will be inevitable.<\/p>\n<\/blockquote>\n<p>The reason why I say <strong>solids<\/strong> is (at times) inevitable, is because at some stage <strong>wholefoods\u00a0<\/strong>need to be digested as soon as possible. Now when you only have two hours or even less ~ <strong>\u00a0in my case <\/strong>this year the shortest one was one and half, as I occasionally had to ~<strong> that technically becomes just one (1) feeding session as what some arguably say - OMAD territory.\u00a0<\/strong><\/p>\n<p class=\"p1\">Thus I\u2019ve come to conclude:<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">That most important first thing that goes in my mouth? <strong>Eggs<\/strong>. Either that or some milk (lactose free) but not a huge amount. The latter ~ is ideally planned on <b>16:8 Saturday<\/b> after a prior week of LCIF (18:6\/20:4) and thus beginning a carb allowance day (and half continuing Sunday). I\u2019ve talked about <a href=\"https:\/\/nutritional-humility.me\/pace-of-eating-evidence-sample-low-carbohydrate\/\">eggs a lot in my prior videos<\/a> that acetylcholine <a href=\"https:\/\/www.sciencedirect.com\/topics\/immunology-and-microbiology\/acid-secretion\">is paramount for acidity preparation. I consider this, at least for me ~ as non-negotiable.\u00a0<\/a><\/li>\n<li class=\"li1\">Getting the most \u201csugar hit\u201d no longer appeals that much to me, despite I still do have some sweet tooth.<\/li>\n<\/ul>\n<p>Back then, I firstly sip some liquid calories.\u00a0 Eg. protein shakes or 1\/2 cup of milk, as\"Entree\" so-to-speak.\u00a0 Feature meal then takes place about 15 minutes later. Though ideally no later than an hour. Now ~ I can tolerate a full meal right away, unlike where I started.<\/p>\n<blockquote>\n<p class=\"p1\"><i>All eating finishes in less than four hours. In actuality ~ I\u2019d say less than three, as I do tend to need at least 30 mins of no intakes at all, prior to sleep.<\/i><\/p>\n<\/blockquote>\n<h1><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10770\" src=\"https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_04.webp\" alt=\"\" width=\"1920\" height=\"1200\" srcset=\"https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_04.webp 1920w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_04-300x188.webp 300w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_04-1024x640.webp 1024w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_04-768x480.webp 768w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_04-1536x960.webp 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/h1>\n<h1 class=\"p1\"><b>Bucket list 2025<\/b><\/h1>\n<p class=\"p3\">There are still two things outstanding. My apologies (again) I am never fast enough to please everyone:<\/p>\n<ol class=\"ol1\">\n<li class=\"li3\"><b>Rewriting the parent manuscript.<\/b> As part of the rebrand, I remain indebted at making sure this is more or less close to a readable <em>stage<\/em>.<\/li>\n<li class=\"li3\"><b>The book\u2019s new visuals, including pull out graphics . <\/b>Following from the above ~ the biggest elephant in the room. 400 pages of text. But not much pictures. That - has been the goal for me to solve.<\/li>\n<\/ol>\n<p class=\"p3\">But none, is as more important ~ <strong>what to give<\/strong> <strong>as feature content<\/strong> to commemorate my <strong>TEN<\/strong> (10 years, yes \u201cten\u201d) of Anniversary for this entire initiative, humbly since 2015.\u00a0 So what I am proposing and planning to \u201cgive\u201d are two (big) things.<\/p>\n<ol class=\"ol1\">\n<li class=\"li3\"><b>Starting Food For thoughts series<\/b><br \/>\n<em>As retrospective sharing on what to do - or the how to go about at implementing anything that I have done so far, at least in pragmatic but not prescriptive share at adopting this WOL and WOE (way of living and eating).<span class=\"Apple-converted-space\">\u00a0 \u00a0<\/span><\/em><\/li>\n<li class=\"li3\"><b>Ten years, Ten (more) things I live by.<br \/>\n<\/b><em>In line to how I did my previous fifth year anniversary, five (more) things I'd like to add.<\/em><\/li>\n<\/ol>\n<p class=\"p3\">\u201cFood For Thoughts\u201d is the big one. Consisting of not just thought or \"opinion\" (much less I'd wager), but hypothetical guidelines <b>on what I'd do were I in the shoes of someone new. <\/b>Obviously, not prescriptive ~ <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/general-elaborated-disclaimers-for-new-visitors-readers\/\">once again disclaimer in full here.<\/a><\/p>\n<blockquote>\n<p class=\"p3\">Originally, these are the basis or the bulk of <strong>\"What to do\" <\/strong>chapter in my book rewrite. I was planning to keep these <b>exclusively and entirely<\/b> within the next Book.<\/p>\n<\/blockquote>\n<p class=\"p3\">Nonetheless, what I decided to do, <strong>is to re-write these<\/strong>. So that eventually , one way or another ~ people can find that there is a\u00a0 <strong>\"Guide\"<\/strong> hypothetically speaking, that they can read into.<\/p>\n<ol class=\"ol1\">\n<li class=\"li3\"><strong>Overall Introduction -<\/strong> finding your baseline, importance of habits first (bickering second).<\/li>\n<li class=\"li3\"><strong>Mild calorie restriction<\/strong> - why and how.<\/li>\n<li class=\"li3\"><strong>Selecting a diet<\/strong> ~ why and how.<\/li>\n<li class=\"li3\"><strong>The low carbohydrate &amp; IF phase.<\/strong> <i>I will get to explain why my \u201cdefault choice\u201d here in the actual article itself. Well, you just have to wait.<\/i>\n<ol class=\"ol1\">\n<li class=\"li3\">Low carbohydrate ~ the what, why and how<\/li>\n<li class=\"li3\">Intermittent Fasting - the what, why and how<\/li>\n<\/ol>\n<\/li>\n<li class=\"li3\"><strong>The cyclical phase<\/strong> ~ the what why and how.<\/li>\n<\/ol>\n<blockquote><p>At the moment, everything sits roughly at 4-5K words. All over the place obviously.<\/p><\/blockquote>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10772\" src=\"https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_01.webp\" alt=\"\" width=\"1920\" height=\"1200\" srcset=\"https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_01.webp 1920w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_01-300x188.webp 300w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_01-1024x640.webp 1024w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_01-768x480.webp 768w, https:\/\/nutritional-humility.me\/oxystaging\/wp-content\/uploads\/2024\/10\/October_2024_01-1536x960.webp 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<h1 class=\"p1\"><b>(Few rant\/pet peeves) \/ Conclusion<\/b><\/h1>\n<p class=\"p3\"><i>Anyone turned off by this heading are free to skip. And enjoy their end of year.<\/i><\/p>\n<blockquote><p>As one grows old, so too obliges more <strong>surveillance.\u00a0<\/strong><\/p><\/blockquote>\n<p class=\"p3\">There has been an unpredictable turn of events obliging me months of heightened alert. This anxiety, is not only new to me, but quite a burden on top of everything else.<\/p>\n<p class=\"p3\"><span class=\"Apple-converted-space\">No matter how \"good\" things were coming my way, such is always inflationary. <a href=\"https:\/\/nutritional-humility.me\/coming-in-2020-5-years-of-frugality-5th-year-anniversary\/\">As per what I wrote back in my Five years anniversary<\/a>.\u00a0 <\/span><\/p>\n<p class=\"p3\"><span class=\"Apple-converted-space\">Chiefly, the two most perplexing events were<a href=\"https:\/\/nutritional-humility.me\/october-2024-updates-and-apologies\/\">problems surrounding my privacy &amp; new living environment<\/a>. Then ~ the mysterious \"flank-pains\" constant daily, since October.\u00a0<\/span><\/p>\n<p class=\"p3\"><span class=\"Apple-converted-space\">The latter forced me to see and deal with \"doctors\" again. The condescends and paternalisms included.\u00a0<\/span><\/p>\n<blockquote>\n<p class=\"p3\">For context, the last time I went (and gave up) seeing one face-to-face was eleven (11) years ago. All other GPs I have seen besides, have moved on elsewhere.<\/p>\n<\/blockquote>\n<p class=\"p3\">I do acknowledge that \"<em>Modern\"<\/em> in front of \u201cmodern health care\u201d is <strong>good<\/strong> only at diagnosing<em><strong> a damage, or condition<\/strong><\/em> that is already apparent. Given, obviously ~ if they (the \"experts, including \"GPs: KNOW what to be aware of and where to look. More often than not, they don't. Reason: possibly lack of time.<strong> <a href=\"https:\/\/www.facebook.com\/Good.Film.Appreciation.Society.II\/videos\/the-shawshank-redemption-1994\/494997361737034\/\">Everyone just seems to be in a damn hurry.<\/a> <\/strong><\/p>\n<p class=\"p3\">No matter how much I summarise in plain-English, <strong>nobody<\/strong> <strong>actually reads, these days. <\/strong>Perhaps given with <a href=\"https:\/\/nutritional-humility.me\/toxic-positivity-my-stance-on-self-help-channels\/\">hustle <del>porn<\/del> culture<\/a> ~ we, consequently, treat <strong>everyone-else like stocks on a conveyor belt*.<\/strong><\/p>\n<h6 class=\"p3\">*Quite literally, I had one telehealth consult hung up on me by about 10th minute conversation. But at least he did rang me up again and apologized <a href=\"http:\/\/updoc.com.au\">because that's the timelimit as imposed\/ part of the subcontracting system @ UPDOC.<\/a><\/h6>\n<p><a href=\"https:\/\/nutritional-humility.me\/about-me-part-1-ankylosing-spondylitis-other-health-malaises\/\">The last three months of this year somewhat reminded me of <\/a>my initial diagnosis of AS \/ Anyklosing Spondylitis back in 2014. GPs, then Chiropractors, then rheumatologist. At least back then - I was somewhat thankful that the system <em><strong>did <\/strong><\/em>eventually helped me identify a problem, that is uniquely mine.<\/p>\n<blockquote><p>But how long did the entire process took? Months on end of frustration. And a LOT of money (thankfully I was on stable income back then).<\/p><\/blockquote>\n<p>Fast forward <strong>ten (10)<\/strong> years later you'd think <strong>some things have<\/strong> improved, in some way shape or form? Sadly not in my case.<\/p>\n<p class=\"p3\">I suspect some people would \u201c<strong>trade<\/strong>\u201d their \"lesser\" circumstance to \u201cwhat I have\u201d. Probably because they'd think I am all \"normal\" but \"privileged\" just because I have a mortgage. Then blatantly wishing that <strong>trading<\/strong> with my circumstance, is all there is for solving <strong>all<\/strong> their problems.<\/p>\n<p class=\"p3\">\"Trade\"~\u00a0 after all what 99% of people do not realize - is holistic <strong>barter<\/strong>. <strong>\u00a0Not partial \"swap\"<\/strong>.<\/p>\n<p class=\"p3\">Genetics, skin, bones, blood, <em>way of life and wait it for it - <strong>every other problem(s) I'm having<\/strong> (or yet to have).<\/em><\/p>\n<div id=\"attachment_11168\" style=\"width: 963px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-11168\" class=\"size-full wp-image-11168\" src=\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2024\/12\/December-27th-breaking-the-fast-46-hours.webp\" alt=\"\" width=\"953\" height=\"708\" \/><p id=\"caption-attachment-11168\" class=\"wp-caption-text\">December 27th - Breaking the Extended Fast ~ 46 hours total (since Wednesday 11:45PM to Friday 10PM).<\/p><\/div>\n<h1>In Closing<\/h1>\n<p>A good chunk of my waking hours gone \/ like -vapour. In a time where I should be celebrating (my home), I am <em><strong>still<\/strong> unable to do so<\/em>.<\/p>\n<p class=\"p3\">Finding more time is increasingly an exercise of both art and science.<\/p>\n<p class=\"p3\">Facing my own music one short weekend, followed by need to \u201c<b>just simply do nothing\u201d*<\/b>. Then soon enough - \u201cwork\u201d begins again in the blink of an eye. Hello Monday.<\/p>\n<p class=\"p3\">*That ~ I argue can be actually therapeutic ~ just simply drift, amidst and after all of life\u2019s mayhem. Let your <strong>own mind<\/strong> firstly speak for itself. For once.<\/p>\n<p>Alas, we're still in a damn hurry. Why? Because every \"<strong>body<\/strong>\" said so.<\/p>\n<p class=\"p3\"><a href=\"https:\/\/nutritional-humility.me\/live-it-forward-gratuity-model\/\"><b>Live-It-forward,<\/b><\/a><\/p>\n<p class=\"p3\"><b>AW. <\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Following from Part 2: A little share of what I actually do in my fasting &#038; feed hours. Bucket List for 10th year anniversary. And Closing thoughts.<\/p>\n","protected":false},"author":1,"featured_media":10928,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[3,10,4],"tags":[],"class_list":["post-10895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-insights","category-methods","category-thoughts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Annual Food For Thoughts 2024 3\/3 - fair-enough.me<\/title>\n<meta name=\"description\" content=\"In this last of 2024 Food For Thoughts - what I do in a typical fasting &amp; feed LCIF weekday. 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