So what ~ do I actually eat? CKD+IF<\/h2>\n
First things first, it\u2019s been well overdue for honesty disclosure amidst my CKD+IF. For context, I recommend those who are new to consider reading my prior write up Expectations Vs Reality<\/a>. That pretty much explains all the \u00a0\u201cexpectations\u201d part.<\/p>\n This go in two parts - the LCIF \/ Low carb intermittent fast weekdays (regular 20-22 hours IF) then carbohydrate refeed \/ allowance days. I still do fasts on the weekends, but obviously shortened to allow comfortable intake of calories.<\/p>\n Pork shoulder and beef bones<\/p><\/div>\n My five days, LCIF, 20-22 hours (on average fasts) meal looks something like these.<\/p>\n That is meal #1. 20 mins. Next is meal two.<\/p>\n Cheese, yoghurts, and choice of flavourants or sweeteners. I am using either actual carb based sweeteners - usually sweetened condense milk (this is rather quite sweet, despite only 50-55g of NET foot print per 100g ) or occasionally - jams marmalades. Top with gelatine and\/or glycine (more on this below). NNS (non nutritive sweeteners) as whatever is available, but certainly not poly-OLs based eg xilytol, errithritols<\/strong> due to FODMAPs.<\/strong><\/p>\n For quite sometime with Stevia - I am finding them to have these quite \u201cmetallic<\/strong>\u201d , often distracting palate. Pure, grounded \u00a0green stevia powder on the other hand - at least from memory - does have a strong \u201cliquorice\u201d analogue which despite not really my cup of tea - at least avoids that bitterness. The bitterness reported (see here<\/a>, and here<\/a>) appear to have some genetic explanation that which some of us do have both<\/strong><\/em> the sweet and bitter receptors over-sensitivity.<\/p>\n Comparatively, I tend to prefer liquid Sucralose based sweetener ~ Splenda, to have less<\/em><\/strong> of that bitter or metallic quality.<\/p>\n But I am neither for nor against NNS in general. The only reason why this channel exists, is about finding ways how to incorporate everything in the pantry.<\/p>\n This still follows on another fast. But shortened to around 16-18 hours to obviously allow comfortable increase in calories. Depending how busy I am however ~ this could be yet another 19-20 hours.<\/p>\n Not a totally \u201crest day\u201d per se, but an additional accessory training day during 5\/6PM (on an earlier day), or later at around 8PM or even 9PM though rare depending how busy I am.<\/p>\n After training follows the smorgasbord cheat day. Junk foods. Uber eats. Takeaways. The entire menu.<\/p>\n Except - that didn't happen. At least very rarely, besides from family dining outs. \u00a0So what goes on are as follows.<\/p>\n On the sweet feature meal - obviously I'm not able to down\u00a0<\/strong>the sweet meal in one go, unlike prior years. I'd say in total of around 2,000 kcals<\/strong> (conservative estimate for the higher calorie feature - being the jam cake that is) split into two (2) serves.<\/p>\n Very seldom I resort to fibre heavy oats being easily touted as \"healthy\" <\/strong>carb cheat days. It bogs me down afterwards. \u00a0And, in terms of savoury indulgences ~ \u00a0 elaborate DIY's involving pizzas and all - I don't quite remember having them unless family dine outs.<\/p>\n I like rich, dense and fluid packed\u00a0<\/strong>~ foods. If everyone prefers their bacon burnt to charcoal, I prefer mine just done \"enough\"<\/strong> in the microwave - moist, chewy, done.<\/p>\n All my years eating this way (more wet over dry) made me look at other things worthwhile. Mitigating AGEs\/ Glycation End products and hydration emphasis for instance.<\/a><\/p>\n Then, there's the cleaning<\/strong>. Who really wants to scrub away all that dried up<\/strong> grime? Cleaning my IKEA (not a poster boy here, given their shady history) $60<\/strong> pressure cooker from 1.5kg+ worth of boned \/ gelatine pork legs\/shoulders\/knucles takes about <5 minutes vs 10 minutes scouring away the stainless steel pan.<\/p>\n Obviously, certain meat proteins are meant <\/strong>to be cooked with plenty of water. I certainly wouldn't cook chicken or beef mince in a pressure cooker. That ~ is where microwave comes in.\u00a0<\/strong><\/p><\/blockquote>\n Reason why I'm putting together pics of EVOO and eggs is for a little (sober) humour. \u00a0Come to think of it for the very first time this year - \u00a0I had very instance where I incorporated EVOO. Just three or four years ago - you could buy One Litre for $5AUD. But one day, it might reach to macadamia oil<\/strong> territory ~ \u00a0maybe up to thirty dollars per litre<\/strong>.<\/p>\n But eggs? What a marvellous opportunity. Not a poster boy nor am I paid for writing this but who would say no - for <\/strong>two packet of 600g eggs for $8<\/strong> AUD? A deal unheard of in all my history. Actually I have seen two for as low as six dollars<\/strong>.<\/p>\n So I spent a good two months or so increasing on egg intakes. And expecting a significant change.<\/p><\/blockquote>\n Alas, not much difference, if at all.<\/strong> At least on the subjective side ~ sleep, fitness training, fasting blood sugars included. At least from what I can attribute, from egg intakes alone.<\/strong> <\/em><\/p>\n But there is something oddly satiating about eggs. The most I remember eating was five within the usual three hour window.<\/p>\n 3x during savoury feature and 2x on dessert meal. On the latter if anyone is curious - DIY yoghurts, 3x eggs on the microwave, desiccated coconut and gelatine \/ glycine if the latter is available. Bit of jam + sweetener within <50g net carbs. Done.<\/p><\/blockquote>\n For nearly ten years, I have not quite yet shared what I'd really<\/strong><\/em> indulge, <\/strong><\/em>besides from family or Christmas dine outs.<\/p>\n So what would those be, without actually spending $40AUD<\/strong> for a single<\/b> meal<\/strong>? But expensive enough ~ I would only eat like this perhaps once every two or three weeks ?<\/p>\n To make things easy I'm going to just give two (2) examples - savoury and sweet.<\/p>\n Savour - OX TAILS<\/strong><\/p>\n Gone were my younger days of downing Udon(s), Chicken Karage(s), Honey Beef, Honey Chicken from all Chinese restaurants. It's all the regret(s) afterwards - the MSG \/ glutamates and the PUFA N6 vegetable oils ~ all which made me thankful that I'm off them.<\/p>\n As I grow old. It's about being patient. Despite this - taking a very, very, long time on the pressure cooker. <\/strong><\/p>\n I thought ox cheeks already took long enough, that is - (TWO) 2 hours of constant <\/b>pressure cooking, plus re-filling in with NEW BOILED water throughout at leaset TWO checkpoints.<\/p>\n Oxtails take almost three (3!) hours. From just a one (1) kg batch.<\/strong><\/p>\n And perhaps only two and half good serve(s)....and that's it on LCIF, 20-22 hour fasts. Twenty Dollars. For effectively only two (2).<\/strong><\/p><\/blockquote>\n I imagine,\u00a0 <\/span>\u201ccharcuterie\u201d or \u201cslider\u201d would also fit here. A serve of cointreau as digestif entree. Gouda cheese block. Grilled octopus and oysters. Then of course the ~ oxtails <\/strong>together in its rich (but not too syrupy with other things) ~ stocks.<\/p>\n Finish with Baileys \/ Irish cream, on the rocks.<\/p>\n Adding all up....I think I made a mistake. It does and would cost around $40 AUD\u00a0<\/strong>if I were to prep and source everything myself (except baileys and cointreau - both are extremely expensive).<\/p>\n Angela Khebou @ Pexels<\/p><\/div>\n Sweet \/ carb refeed cheat meal? An entire cheesecake.<\/b><\/b><\/p>\n I used to \"celebrate\", humbly, that is once in a while back when whey proteins were just relatively affordable (~ $25 per kilogram).\u00a0<\/strong><\/a><\/p>\n Now obviously - no more. \"An entire cheesecake\" here is just hypothetical.<\/p>\n But here's the catch. I<\/strong> am actually yet to\u00a0<\/b> have one,<\/strong> at all this year. Hence the stock image above.<\/p><\/blockquote>\n As for \"what kind of cheesecake\" - I would take caution from anything that is excessive in copper, and that includes chocolate.<\/strong> Hence \"cookies and cream\" would be my pick.\u00a0Regardless if there is a cake I would NOT eat -<\/strong> that would be pavlova. Too sickeningly sweet for me no matter if I'm looking forward to refeed days.<\/p>\n I should clarify portion size. Maybe not an entire in one sitting (that would be an impressive feat courtesy of Martin Berkhan). \u00a0For me - probably \u00a01\/3 off entire block of \"Large<\/strong>\" size Cheesecake Shop in each sitting. With liquids maybe, lactase-added Milk. Wait at least around few hours until I'm hungry again. Then repeat. Damage =around $30-$35 AUD. About 2200+ kcals easily if not more. \u00a0<\/strong><\/p>\n Okay, enough recipe elitism aka \u201cfood porn\u201d. Now, back to reality.<\/p>\n I still have quite few I once believed to be essential. To name a few ~ Chromium GTF, vanadyl sulphate, and among others. TLDR; I almost no longer rely on insulin mimetic \/ partitioning agents support throughout later half this year, given my expenses needed to be focused <\/strong>elsewhere just to stay on top..<\/p>\n Nonetheless, I don\u2019t usually throw away supplements that easily. I believe there is always some remote chance I'll find a use for it.<\/p>\n Magnesium and Potassium Citrate(s)<\/strong> for instance. In case anyone is wondering why I bought these back in 2024 as I was troubleshooting the mysterious upper left flank flare(s) on daily basis ~ and left me very much in pain (even as I walk around). Thankfully fast forward to this day I have no flares. But the how<\/em><\/strong> or why<\/em><\/strong> behind it all frustratingly still remains unknown, even after $500+ worth of scans and (almost worthless) ordeals dealing with GPs.\u00a0<\/span><\/p>\n For a while I get curious with other antioxidants than the usual Vitamin E, K2, COQ10. Since 2024, I still have a bottle (Piping Rock brand) \u00a0~ oil of oregano<\/strong>. As an occasional reader (but not entirely follower, as I am impartial when it comes to being influenced by nutritional group) \u00a0Ray Peat Forums included.<\/strong> Oil of oregano was praised several times within for gut health. However, studies suggesting its testosterone lowering effect does make me pause at times; albeit limited to animal model evidence<\/a> suggesting a \"U\"<\/strong>\u00a0 curve implication. Besides from not much of an effect that I can sort of derive, albeit taking these only in brief sporadic periods - I decided not to use it much throughout this year.<\/p>\n Another in the list (not pictured) is Creatine (basic Monohydrate version). I, for quite a long time, thought it is overly-hyped and dare I say at times, unnecessary on top of my meat heavy diet.\u00a0 <\/span><\/b>Strange as that may sound from someone been training for 20<\/strong> years, <\/strong>but this year made me realise something else that made me returned to it, which reminisced a period long, long time ago - where I needed - injury & recovery mediation. <\/b>Creatine - does help with the feeling and providing more mobility. I still have mine sitting the above for months. I know I should replenish at some stage as I grow older, \u00a0but <\/a>\u00a0other priorities sadly, gets in the way.<\/p>\n Lastly, the ever elusive Niacinamide<\/strong>. I always have mixed feelings about Vitamin B3. More NAD<\/strong> must be always good, right?.... Right?<\/p><\/blockquote>\n On some days I felt I \"should\" supplement for its somewhat energising, ergogenic aid. Particularly on refeed days where large amount of calories are expected I had some inclination it does help<\/strong> me from getting overly encumbered head, and gut wise. Other times however? Mixed bag. General literatures \/ evidence seem to suggest it depletes methyl groups and as consequence - leaves homocysteine<\/a> hanging around in the blood for a little too long....unless mitigated with other helpers - B6, B12, folate<\/strong>. \u00a0Also<\/strong> given its questionable effects on metabolic health,\u00a0<\/strong>made me very seldom taking it consistently as what most in the alt-health \/ \"bio-hacking\" circles advocate.<\/p>\n Mental stress, in addition to all other stressor(s) environmental, social and fitness training wise ~ has been recurrent theme yet again throughout this year.<\/p><\/blockquote>\n I think treating the \"brain\" alone for mental health is only half the picture. Liver health apparently is just as important as it is logically, next to kidneys - regulates catecholamines clearance. I had to look back in my supplements inventory <\/strong>as not just nice-to have, but as whatever \"insurance\" policies I could think of that may help. Of these, and among others I've written before in the past<\/a> (Gingko, ALCAR, L-DOPA - the latter I think is way too expensive and don't think it's safe for long term use) - is Milk Thistle<\/strong> and N-acetyl cysteine. <\/strong>Both have been touted as protectants, but milk thistle is the more confusing one, at least in terms of its estrogenic (I presume \/ speculate) modulating effects<\/p>\n Despite short term experiment between the two I am yet to draw either one as the more protective or \"better\" coping agent <\/strong>in times of mental stress. Despite milk thistle's being widely classified as an estrogen<\/strong> agonist (meaning it incites more activity) than it is a blocker does raise a question whether it is safe long term use. NAC - being a newer addition to my supplement line ~ does not seem to have any direct concern with hormones per se, but its effects so far on mental stress alone have been mild, to say the least.<\/p>\n If, and only if -\u00a0<\/strong>there is one new<\/strong> reaction that I find interesting perhaps coincidentally in the timeline where I incorporated these liver support....is that\u00a0I seem to have increased tolerance to alcohol.\u00a0<\/strong><\/p><\/blockquote>\n The above is very, very surprising given that I generally am not by any means a \"strong\" drinker per se. For so many years I do enjoy a glass of red, baileys on the rocks (and if one could afford its VERY high price tag) ~ the \"functional\" \u00a0Contreau <\/strong> - the spirit for digestive support. But since then ~ just one drink would be \"enough\" for me to call it a day. But recently - just one drink generaly I find myself more okay. Obviously I will and still experience the hang over but I definitely do not consider these liver milk thistle by any means a permissive ticket to knock myself out.<\/p>\n Besides, I don't consider either NAC or milk thistle to have any no-tropic<\/strong> effect per se, unlike Gingko, ALCAR or Choline Bitartrate.<\/p>\n Gingko, is I would say another one that benefits, but the propensity from getting (very slight) light headedness detract me from relying on them frequently.<\/p>\n In short, I did regret foregoing magnesium for an extended period of time, thinking that I am \"just fine\" without it and set for whatever stress ahead of me. Could not have been wrong. Magnesium, at the very least<\/strong> chloride flakes that I have been using is mandatory to cope with conversational stress. \u00a0That of course is not all - alongside reducing high copper foods, and increase zinc (to help offset \u00a0copper absorption) plus \u00a0emphasising liver health for the first time with NAC<\/strong> and Milk thistle.<\/strong><\/p>\n FODMAPs made a return throughout this year's troubleshooting for me. For good - I think warm water, is the only panacea for me at least whenever there's a swelling (in there). \u00a0Mental health also took a more spotlight - and I am more inclined to think liver health gains traction and importance on these, coinciding with my nutrigenomics reporting back since 2022.\u00a0<\/em><\/p>\n Food prices wise - have been interesting. Protein prices for most muscle meats remain sadly on the stead increase hence buying short--dated or semi-expired is almost always a given (at least for me). But I'm very grateful for beef bones being the newest regular addition of frugal buffer <\/strong>foods - on both proteins and fats, but of course only provided if the meaty parts are there.<\/em> The price of Olive oil is clearly laughable this year, but on the flip side the prices of butter and cheese have been in most cases forgiving. Eggs made the most surprising<\/strong> finding this year as being more affordable, provided if you shop in the right places.\u00a0<\/em><\/p>\n Supplements this year, just like the previous years - is yet again focused onto mental health far more than training ergogenic. In actuality, I don't think, besides infrequent\u00a0<\/b>incorporation of Creatine - made me even interested anymore in any preworkouts since 2021-2022.<\/a> \u00a0<\/em><\/p>\n Live-It-Forward,<\/p>\n AW<\/p>\n![\"Pork](\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2025\/12\/Pork-shoulder-and-beef-bones.webp\")
The LCIF Weekdays<\/h3>\n
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![\"\"](\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2025\/12\/Rice-pudding.webp\")
<\/p>\nThe Weekends<\/h3>\n
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![\"\"](\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2025\/12\/Basic-jam-cakes.webp\")
<\/p>\nWet vs Dry foods.<\/h2>\n
![\"\"](\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2025\/12\/Olive-Oil-Eggs.webp\")
<\/p>\nMega Eggs Intake!<\/h2>\n
Cost-no-object, rewarding meals?<\/b><\/h2>\n
![\"\"](\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2025\/12\/Ox-tails.webp\")
<\/p>\n![\"Angela](\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2025\/12\/pexels-angela-khebou-259135285-13922386.jpg\")
![\"\"](\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2025\/12\/Supplements-2025.webp\")
<\/p>\nOther supplementations I neglected (sort of).<\/span><\/b><\/h2>\n
Supplement Spotlight on Mental Stress<\/h2>\n
Conclusion<\/h1>\n
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