{"id":4850,"date":"2018-12-23T12:00:15","date_gmt":"2018-12-23T04:00:15","guid":{"rendered":"https:\/\/nutritional-humility.me\/oxystaging\/\/?p=4850"},"modified":"2022-12-29T12:13:53","modified_gmt":"2022-12-29T04:13:53","slug":"2018-annual-food-for-thoughts-cyclical-ketoif-2-4","status":"publish","type":"post","link":"https:\/\/nutritional-humility.me\/oxystaging\/2018-annual-food-for-thoughts-cyclical-ketoif-2-4\/","title":{"rendered":"2018 Annual Food For Thoughts: Cyclical Keto+IF (2\/4)"},"content":{"rendered":"<ul>\n<li><em>This feature writing is entirely off my own personal viewpoint, perspective and thought(s) and may, subject to varying context(s) - introduce its own terminology(s) and\/or themes readers may not readily be familiar with. Hence timely readership is well appreciated.\u00a0<\/em><\/li>\n<li><em>This is an archived post which may or may not have undergone further editing for readership accessibility.\u00a0<\/em><\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<h6><em>DISCLAIMER<br \/>\nYou are reading someone else\u2019s in-depth account\/s of nutritional &amp; life intervention\/s spanning across ONE YEAR; covering everything from nutrition, psychology, supplementation and fitness training. All intertwined into both socio-economical and self-scientific (explorative) perspective. This is NOT a light reading. <a href=\"https:\/\/www.bored.com\/\">Don\u2019t like it? Then go somewhere else.<\/a> Pedestrian Normalcy welcomes you back with open arms.<\/em><\/h6>\n<h1>Noteworthy findings &amp; experiences.<\/h1>\n<p>In total I'm discussing eight (8) highlights:<\/p>\n<ol>\n<li>Vitamin A and its confusing importance.<\/li>\n<li>Incorporation of Gelatin.<\/li>\n<li>Monounsaturated fats = better sleep?<\/li>\n<li>&lt;30g carb attempts: a blessing in disguise?<\/li>\n<li>Potassium Bicarbonate: not a safe potassium?<\/li>\n<li>Experimentation with PUFA intakes,<\/li>\n<li>Vitamin E: not just for PUFA damage control. And;<\/li>\n<li>Baking Soda; revisited.<\/li>\n<\/ol>\n<p>Financial oppression sadly; gave me next to no room for other micro interventions.<\/p>\n<div style=\"width: 1137px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/images.pexels.com\/photos\/4245\/eating-animal-carrot-prairie-dog.jpg?auto=compress&amp;cs=tinysrgb&amp;h=750&amp;w=1260\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/images.pexels.com\/photos\/4245\/eating-animal-carrot-prairie-dog.jpg?auto=compress&amp;cs=tinysrgb&amp;h=750&amp;w=1260\" alt=\"\" width=\"1127\" height=\"750\" \/><\/a><p class=\"wp-caption-text\">Pexels.com<\/p><\/div>\n<h2><strong>1\/8<\/strong><\/h2>\n<h3>Vitamin A - a confusing importance for gut health.<\/h3>\n<p>My research led me to realise that both <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29534601\">Beta Carotene<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6115935\/\">Retinoic acids<\/a>\u00a0 potentiates protective effects on the gut lining. I am calling this \"confusing\", because the two competing forms <em>Beta-Carotene (deemed as \"inactive\" vegetarian sources) <\/em>and the<em> Retinoic Acids (deemed as \"active\" animal sources)<\/em>\u00a0- still remains open for debate to their bioavailability.\u00a0<a href=\"https:\/\/www.westonaprice.org\/health-topics\/abcs-of-nutrition\/vitamin-a-saga\/\">Majority insists that Livers remains as\u00a0<\/a>the best source there is.<\/p>\n<p>Another layer of confusion - <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2854912\/\">individual genetics.<\/a> Some literature suggested there are those who are\u00a0<strong><em>able<\/em> as well as\u00a0<em>not-so-able -<\/em> converters<\/strong> from the inactive to the active form. Particularly,\u00a0carriers of both\u00a0<strong>379V and R267S alleles<\/strong>\u00a0were suspect to this conversion inability. Do I believe myself to be a \"good\" converter? This I don't know without resorting to expensive Google\u00ae's 23andme DNA screening.<\/p>\n<p>It is thought that Vitamin A status is augmented with<strong>\u00a0dark leafy greens. <\/strong>But <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7603216\">this study - found that hypothesis dubious<strong>.\u00a0<\/strong><\/a><\/p>\n<h4>...So what to make from all of this?<\/h4>\n<p>If I don't have Livers for dinner (sadly perplexed why beef livers have skyrocketed in price recently), then carrots &amp; pumpkins are here to stay. At least on the basis of <strong>affordability<\/strong>.\u00a0 Taking it with plenty of fat\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2854912\/\">encourages a better inactive -&gt; active ratio conversion.\u00a0<\/a>How much of carrots or pumpkins do I actually use for each solid meal? Not a lot. Up to 60g of shredded carrot = nets 6 grams of carbs. Or 80g of butternut pumpkin dry weight: 8 grams of carbs.<\/p>\n<p><strong>By no means organ meats is given up<\/strong>. Over my dead body should anyone dare stealing my oven baked beef livers - with turmeric and minced garlic + butter gently cooked on the oven. I eat beyond for acquiring \"taste\". But also reconciling what humility and\u00a0<a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/humility-at-heart-organ-meats\/\">\"respect\" truly means; by consuming the most worthy parts of the animal\u00a0<\/a>as I wrote earlier.<\/p>\n<div style=\"width: 1270px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/www.pexels.com\/@buenosia-carol-116286\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full\" src=\"https:\/\/images.pexels.com\/photos\/965243\/pexels-photo-965243.jpeg?auto=compress&amp;cs=tinysrgb&amp;h=750&amp;w=1260\" width=\"1260\" height=\"709\" \/><\/a><p class=\"wp-caption-text\">buenosia-carol @ pexels.com<\/p><\/div>\n<h2><strong>2\/8<\/strong><\/h2>\n<h3>Inclusion of Gelatin &amp; Zinc for digestive resilience.<\/h3>\n<p>The quest for reducing my reliance of <strong>Betaine HCLs and Pepsin<\/strong> supplementations <strong>first led me to gelatin<\/strong>. It all began me pouring in about 10g worth of cheap <a href=\"https:\/\/www.woolworths.com.au\/shop\/productdetails\/255257\/mckenzie-s-baking-aids-gelatine\">Mckenzie's gelatin powder<\/a> into my post whey workout shake, one cold evening of August. From there I almost immediately felt - a settling down process <strong>of digestion<\/strong> - that much sooner.<\/p>\n<p>So compelled, weeks later I then decided to write an entire article <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/?p=4326&amp;preview=true\">on Gelatin<\/a> alone. Alas - <strong>the biggest problem is that they can be quite costly.<\/strong>\u00a0My existing unflavoured WPC protein supplies, mixed with flavoured ones remains my value-pricing benchmark.<\/p>\n<blockquote><p>Next, another such \"long-forgotten\" mineral that almost nobody <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407731\/\">reconcile its vast importance - is zinc. <\/a><\/p><\/blockquote>\n<p>Re-reading my (prior years of) Master Research &amp; Notes sorely reminded me that zinc deficiencies' closely implications\u00a0<a href=\"http:\/\/news.cornell.edu\/stories\/2015\/12\/zinc-deficiency-alters-gut-bacteria-makeup-and-function\">to that of gut and digestive function impairments<\/a>. Also, I've found additional\u00a0<a href=\"https:\/\/dmsjournal.biomedcentral.com\/articles\/10.1186\/1758-5996-4-13\">study\u00a0<\/a>collating all of Zinc's relevance to insulin action and liver health.<\/p>\n<p>I can only describe how I \"felt\" - especially at a small dose before and during meal\/s. A somewhat more noticeable \"firming\" of the gut. \"Sturdier\". Much less of sensation that something has \"leaked\". <strong>Very difficult to describe;<\/strong>\u00a0as I doubt myself readily accomodating a $30,000 debt on biochemistry.<\/p>\n<p><strong>So how shall it be best taken<\/strong>? So far - still learning. I've tried <strong>semi-empty stomach state<\/strong> (as in combined with training preworkout BCAAs) as well as during and after presence of meals, in and out of - refeed days. Research wise,\u00a0<a href=\"https:\/\/chrismasterjohnphd.com\/2018\/10\/25\/how-to-supplement-with-zinc\/\">Chris Masterjohn - advised<\/a>\u00a0all zinc intakes should be done on an empty stomach away from foods rich in\u00a0<a href=\"https:\/\/www.sigmaaldrich.com\/technical-documents\/articles\/biology\/trypsin-inhibitors.html\">trypsin inhibitors<\/a> and <a href=\"https:\/\/naldc.nal.usda.gov\/download\/25115\/PDF\">phytic acids<\/a>. Surprisingly, my prior \"bro-science\" gospel in that whey (for it has calcium) interference with Zinc; seemed no longer plausible. As this study shows that\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19536417\">whey proteins seemed highly synergistic with Zinc; at leveraging IGF-1 response<\/a>.<\/p>\n<p>Alas, financials remain oppressed nonetheless. A choice between short-dated avocados or 100g tub of gelatin? <strong>I'd choose the Gelatin. <\/strong>For the zinc - instead of downing oysters one after another knowing it cost $1 per serve - I'd rather scrape some coins for a <a href=\"https:\/\/au.iherb.com\/pr\/21st-century-zinc-50-mg-110-tablets\/43824\">110 tablet worth of chelated zinc for three bucks<\/a>\u00a0(though beware this has calcium which may or may not limit its uptake) or a 90 serves\u00a0of 200mg\u00a0<a href=\"https:\/\/www.ebay.com.au\/itm\/Healthaid-Zinc-Sulphate-Tabs\/372467240568?ssPageName=STRK%3AMEBIDX%3AIT&amp;_trksid=p2057872.m2749.l2649\">Zinc Sulphate; for 10 dollars.<\/a><\/p>\n<p>Even though <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">I did disclose <\/a>in 2017\u00a0that Zinc Picollinate was once my preferred version of zinc - I am nonetheless still exploring which types I feel is amongst the best for me, and my wallet.<\/p>\n<div style=\"width: 2275px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/www.pexels.com\/photo\/green-leaf-fruit-tree-selective-focal-photo-1047312\/\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full\" src=\"https:\/\/images.pexels.com\/photos\/1047312\/pexels-photo-1047312.jpeg?auto=compress&amp;cs=tinysrgb&amp;dpr=2&amp;h=750&amp;w=1260\" width=\"2265\" height=\"1500\" \/><\/a><p class=\"wp-caption-text\">Julia Sakelli @ Pexels.com<\/p><\/div>\n<h2><strong>3\/8<\/strong><\/h2>\n<h3>Monounsaturated fats = better sleep quality?<\/h3>\n<p>I found throughout this year that sleep \/ restorative quality seemed more convincing with monounsaturated fats. Particularly olive oils on main solid meals.<strong>\u00a0<\/strong>But what about Saturated Fats? From butters and coconut creams and oils?<strong>**<a href=\"https:\/\/nypost.com\/2018\/08\/21\/harvard-professor-slams-coconut-oil-as-pure-poison\/\">NEWS FLASH!!! Coconut oil is pure poison!!!!!***\u00a0\u00a0<\/a><\/strong>Nevermind that pitiful sensationalism.<\/p>\n<p>I\u00a0am yet to understand why saturated fats (or how various types of fat) cause changes in sleep qualities. At least however,<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4346762\/\">\u00a0this study (based on mice)<\/a> may shed some clues that saturated fats, but not unsaturated fats - <strong>impose changes<\/strong> on select genetic \"clock\" expressions. <em>\"Bmal1, Rev-erb\u03b1, and Per2\" to name a few<\/em>. It was needless to say, a technically verbose paper requiring some pre-existing knowledge which\u00a0<strong>I am yet to understand them<\/strong>, unfortunately.<\/p>\n<p>Worth mentioning are two key missing nutrients in wholefood sources of <strong>monounsatured fats<\/strong>\u00a0(nut seeds, olives). They are\u00a0<strong>Calcium, and (<\/strong><a href=\"http:\/\/perfecthealthdiet.com\/category\/nutrients\/vitamin-k2\/\">the arguably more so vital<\/a><strong>) - Vitamin K2.<\/strong><\/p>\n<p>I know all too well with every pedestrian's darling of all things \"healthy\" -\u00a0<em><strong>kales<\/strong><\/em>\u00a0- solely derives from its Vitamin\u00a0<strong>K1<\/strong>. But the much more complex \"FAMILY\" of\u00a0<strong>K2,<\/strong>\u00a0from <strong>exclusively<\/strong> dairy sources - the MK7, MK4, and MK9-MK10, are almost absent from greens. Those complex forms of K2\u00a0<a href=\"https:\/\/chrismasterjohnphd.com\/2016\/12\/09\/the-ultimate-vitamin-k2-resource\/\">seemed plausibly more important<\/a><strong> at reducing CVD risks than K1 intakes alone. <\/strong>Besides, <strong>K1<\/strong> (again from kale, beet greens, silverbeets, etc)<a href=\"http:\/\/suppversity.blogspot.com\/2014\/05\/vitamin-d-e-k-how-much-and-what-type-of.html\"> - needs plenty of fat for proper uptake.<\/a><\/p>\n<p>So, my hunch for the best all-in-one solution? <strong>Gouda cheese<\/strong>. Apparently, the longer it's aged (13 weeks+) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5946231\/\">the better its K9 Menaquinone<\/a> concentrations.<\/p>\n<div style=\"width: 1064px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/qbwldq.sn.files.1drv.com\/y4m6nmbO6_nGI8apHTC9m153wdGXhcgnJTy9DwbgUkQc5UngKEeZTSxnLfLQMaXW95FcnOi3wY9_LJEDXmN8Lcaed1yMWZnnrsxE0QlpbntJC5MxGVKu9Ou4TqpM57Iguo1L4b4-4-vRXrt4WBUkZ98TRoNrMUYDUC3B6erPi4aNta5kVOwn2aYMCID06hhqZNpdOVjRZCfmf4JpFmePGhKcw?width=1054&amp;height=700&amp;cropmode=none\" alt=\"\" width=\"1054\" height=\"700\" \/><p class=\"wp-caption-text\">Katrin Leinfellner @ Unsplash.com<\/p><\/div>\n<p>Besides better taste, with saturated fats - I feel more mentally attuned like a \"sponge\". <strong>Intermittently receptive<\/strong> (for the lack of better word) to anything informed at me. Similarly akin to my first experiences with\u00a0<a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/my-early-experiences-with-no-tropics\/\">ALCAR \/ Acetyl L Carnitine.<\/a><\/p>\n<p>My problem however, is again tied to economics. The ALDI\u00ae Gouda Cheese (might not be on their website only in store) are $3.50 for only a mere 200g block (fit for 5 day usage at 40g serving). Next, the disappointingly\u00a0<strong>inflated pricing of butters I witnessed this year\u00a0<\/strong>sadly restricted me mainly to olive oils and peanut butters. I could recall a 250g salted pat costs an affordable <strong>two $<\/strong>\u00a0between 2015 and 2016. <strong>Now? <\/strong><a href=\"https:\/\/www.woolworths.com.au\/shop\/search\/products?searchTerm=butter\">It's three+ dollars<\/a><strong>.\u00a0<\/strong><\/p>\n<p>At the very least, 95c Woolworths Coconut Creams; as I <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/prep-marinate-tvp\/\">mentioned earlier<\/a> for their excellent affordability - remains to be the only affordable staple of sat. fats next to normal block cheddar cheese. Otherwise, it's all <strong>predominantly<\/strong> olive oils, some (liberal, not too often) intake flaxseeds, <strong>walnut kernels<\/strong> and <a href=\"https:\/\/www.woolworths.com.au\/shop\/productdetails\/215943\/sanitarium-peanut-butter-crunchy-no-added-sugar-or-salt\">peanut butters (no added sugars)<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cbp3lw.sn.files.1drv.com\/y4mDCAGc3ePp6fDA9CO6cdXSrOz90V1eg1hhJjV354PYKnCH7aFUrkCp0guXRDW1LxrsG8eVpfe2mh0v139A24o8HfF_NZ8jtsLSsoP76b2IpgSzhEKnbZIBracYpGTFYg5UD2NLS9RmjGgpqIpZ3ZlkAhjNBa7uNRBHI2vOjDZAEnHbZNlEUwlgs2bM_g5MsjhT5i7dQ4I2gmXSuOLEhrC8w?width=1280&amp;height=720&amp;cropmode=none\" alt=\"\" width=\"1280\" height=\"720\" \/><\/p>\n<h2><strong>4\/8<\/strong><\/h2>\n<h3>&lt;30g carb Keto attempts: a blessing or a curse?<\/h3>\n<p>My few \"tests\" amidst &lt;30g intake of Keto\/IF days - was somewhat of a blessing. Yet also sadly a\u00a0<strong>worrisome experience<\/strong>. Mineral deficiencies symptoms. Slow breathing. The overall feeling of unease <strong>were all back in full force.\u00a0<\/strong><\/p>\n<p>On the flipside, though yet to be confirmed causally - some pattern of <strong>digestion ease<\/strong> DID result from restricting my <strong>solid meal<\/strong> to just eggs, meat sources, the butter\/oliveoils and condiments. This setup brought the<strong>\u00a0immediate nutrient<\/strong> <strong>assimilation<\/strong>\u00a0benefit I've felt compared\u00a0to recent memory. At times also I was convinced it was during these near zero-carb attempts, if for as long as protein intakes are high enough - &lt;30G of carb attempt days enabled me to survive <strong>being the leanest<\/strong>. Whilst visible muscle losses were noted less, though of course physically unavoidable.<\/p>\n<p>But at what cost? <strong>the return of mineral deficiencies symptoms<\/strong>\u00a0above; forced me to re-evaluate my thoughts. Thereby seeking and trying - <strong>other types of magnesium and potassium <\/strong>soon afterwards.<\/p>\n<h2><strong>5\/8<\/strong><\/h2>\n<h3>Potassium bicarbonate, the worst potassium? Magnesium malate: yet to be convincing.<\/h3>\n<p>Starting off with Potassium Bicarbonate (or 'PBC' or 'K\/Bicarb' as I shortened it) - current medical literature praises it a lot. <a href=\"https:\/\/www.google.com\/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;cad=rja&amp;uact=8&amp;ved=2ahUKEwj1kfeSmNveAhXKo48KHSY9C0IQFjAAegQICxAB&amp;url=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F2540373&amp;usg=AOvVaw08dICTeQ11MkHp4kg0zMVx\">It surpasses the good old baking soda<\/a> for reducing urinary calcium excretion (...does that meant <strong>more<\/strong> calcium <strong>retention?<\/strong>).\u00a0\u00a0<a href=\"https:\/\/www.reddit.com\/r\/keto\/comments\/2205ma\/more_than_you_ever_wanted_to_know_about_potassium\/\">Anecdotally, Potassium Bicarbonate garnered effective control<\/a>\u00a0against those experiencing excessive diarrhoea from other forms of potassium (namely citrate).<\/p>\n<p>Unfortunately, I had many adverse reactions from K\/Bicarbonate.\u00a0The many episodes of tightness in the chest, with slow breathing patterns made me wary. In both fasting and inbetween feeding windows. <strong>With water, without water, on coffees, or just tiny finger lick amount.<\/strong> I could recall one Wednesday night surpassing my <strong>twenty hour fasts<\/strong> - whilst grocery shopping the next $30 week's budget\u00a0<strong>I almost\u00a0fainted as I browsed the aisle. <\/strong>I literally had to brace myself to keep myself awake.<\/p>\n<p>Next - Magnesium Malate - often praised to be a superior form due to its <a href=\"https:\/\/drjockers.com\/best-magnesium-supplement\/\">malic acid at supporting the Krebs Cycle<\/a>, as well as promoting a detoxifying process <a href=\"https:\/\/www.isotrope.com\/magnesium-malate\/\">against heavy metals; particularly alumunium<\/a>. But in practical terms and use how do I feel out of this? Not convincing enough of response yet, sadly. At least this does not impose that excess laxative effect as per the notorious Oxides form do.<\/p>\n<p>What about the energetic (or\u00a0<em>ergogenic)<\/em> part of it? <a href=\"https:\/\/hormonesbalance.com\/articles\/best-form-of-magnesium\/\">Some seemed to report its overstimulating effect<\/a>. Throughout weeks of using it on\/off as preworkout aid - so far\u00a0<strong>I am finding it somewhat difficult to find any distinct benefit <\/strong>throughout my training windows<strong>.<\/strong><\/p>\n<p>Perhaps, I shall stick to what I am familiar with. The <a href=\"https:\/\/www.chemistwarehouse.com.au\/buy\/55660\/Bio-Organics-Magnesium-Forte-100-Tablets\">nanohydrate based magnesium citrate (\"Magnesium Forte\" by bioorganics<\/a>). Because it also provide manganese (one of few minerals <a href=\"http:\/\/traceelements.com\/Docs\/The%20Nutritional%20Relationships%20of%20Zinc.pdf\">which helps offset the excess zinc dominance<\/a>) as well as vitamin B6 <a href=\"https:\/\/healthifybody.com\/zinc-and-vitamin-b6.html\">(being synergistic with Zinc).\u00a0<\/a>For my go-to potassium source - it has simply been the minute sprinkle of Cream of Tartar \/ Potassium Bitartrate. It is tasteless (though if mixed with black coffee somewhat appears to have \"cream\" like palate), and at <a href=\"https:\/\/www.google.com.au\/search?ei=4zvxW6n8F8nVvASfvZWIBg&amp;q=cream+of+tartar+potassium&amp;oq=cream+of+tartar+potassium&amp;gs_l=psy-ab.3..0l8.1686.2703..2885...0.0..0.246.2015.2-9......0....1..gws-wiz.......0i71j35i39j0i67j0i20i263.U3btqi6AmF4\">only small finger pinch amounts - already gives 247mg of potassium<\/a>.<\/p>\n<p>In spite of all that I am still learning.<\/p>\n<div style=\"width: 1510px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/qbwmdq.sn.files.1drv.com\/y4mgWLtqJPVi85Rw7dNKj4CakzsD3t5yrUn5gc5uxqhXYdiQLFlTUDlsEC6K0dTytQXUqm1yi7vVfM4e8fI0btoorUl-JNO8VrP9KcBWIB2OMtZ2ogF7rL0edo9MHc2rFGKn1oKuLn4aOe2mUfDsPF7OqbwL8TwykfOMVHaxpltNySqeQMVABiHQ08sbGnOIhkXcKNKB6L_oaBeqSrvWEgszQ?width=1500&amp;height=1000&amp;cropmode=none\" alt=\"\" width=\"1500\" height=\"1000\" \/><p class=\"wp-caption-text\">Kilian Peschel @ Unsplash.com<\/p><\/div>\n<h2><strong>6\/8<\/strong><\/h2>\n<h3>Experimenting with Omega 6 PUFAs on Cyclical Keto + IF.<\/h3>\n<p><a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/omega-6-bad-pufas-much-better-ketosis\/\">I wrote an entirely separate article<\/a>; calling for a strong re-evaluation on our understanding of Omega-6 PUFAs. Yes the industrialised \"666\"\u00a0of agriculture. The <em>heretics<\/em> of all things \"health\" and \"fitness\".<\/p>\n<p>I thought; why not put myself to the test. For a few Cyclical Keto\/LC+IF week\/s on and off intermittently using PUFAs as <a href=\"http:\/\/nuttelex.com\/product\/nuttelex-original\/\">Nuttelex\u00ae sunflower spread<\/a><strong> (<\/strong>how colourful and bright the packaging!<strong>) <\/strong>The PUFA concentration is as according to the packaging is 41% sunflower (17.5g saturated, 24g poly, 23.4 unsat). I'm also using <a href=\"http:\/\/www.heinz.com.au\/products\/sauces-and-dressings\/heinz-seriously-good-garlic-aioli-500ml\">Heinz Garlic Aioli<\/a>. Both sounds plentiful enough of PUFA to me <em>(the 65g of fat per 100g content in the Heinz\u00ae Aioli is only 5 grams as sat fats)<\/em>.<\/p>\n<p>Also to ensure higher Omega-6 to 3 ratio throughout these sporadic experiments <strong>I've upped the intakes of both flaxseeds and walnuts <\/strong>(though quite a sorry on my wallet) anywhere between 20 to 30 grams huge combo lots as per to my digestive comfort.<\/p>\n<p>How did it go? ...Not very good. On my first full 5-day-pledge of\u00a0 Cyclical Keto+IF on predominantly PUFAs -\u00a0I felt more susceptible to feel\u00a0sick. As in\u00a0 groggy throats, stuffy noses, and excess mucus. These\u00a0seems persistent almost without fail; wherever\u00a0PUFA's on the meal.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/crncuw.dm.files.1drv.com\/y4mjOh6mK-RJaiT5-c7daEP0OLkrKuRkd89yjCK1w5Ew3rffP-kHKbjdBYSsNoC_6bBLm2NzPpFGGjJK0wGarNKRUqZUTo-qEaiAx932zT2_15dE1rVvbpoq_vXpooozPYS6B9iyab9J9IILHPbl_OljymkGr630pP5cRbIuXcyX4rJ5v37i_TFWGAjp9TtBIZuiMwkS-_hLfTbtZin4z2_HQ?width=1920&amp;height=1080&amp;cropmode=none\" width=\"1920\" height=\"1080\" \/><\/p>\n<p>Worse - training windows seemed adversely affected. During\u00a0 my 5x5 to 6x6 limited rest training across up to 12 exercises - I felt tightness within regions of the chest which were not there before.\u00a0<strong>Especially among tension hold machine eccentrics.\u00a0<\/strong>ISOLAT-DY Back rows, ISOLAT-Front lats with overhand (bicep) grip seemed repeated suspects.<\/p>\n<p>At times, heartburn and overall tightness sensations were more prevalent than if I were to use less PUFA oriented fats. <strong>Betaine HCLs and Pepsins certainly did help,<\/strong> but I still aim to reduce my reliance on it. <strong>Amongst refeed days<\/strong> of (light of course) PUFA intakes I also noted surprisingly - that upon Mondays and Tuesdays - there were much <em><strong>less<\/strong><\/em> bowel movements.<\/p>\n<p>My verdict? Given from my sparse experiments (on\/off with various concentrations) thus far, perhaps it's likely\u00a0<strong>a \"no\" for me.<\/strong> However, by no means that I am giving up <strong>other very specific form<\/strong> of PUFAs - some liberal flaxseeds, and not forgetting also - copious amount of <a href=\"https:\/\/www.google.com.au\/search?q=brazil+nuts+selenium&amp;oq=brazil+nuts+selenium&amp;aqs=chrome..69i57j35i39j0l4.4111j0j7&amp;sourceid=chrome&amp;ie=UTF-8\">selenium vital for thyroid function from brazil nuts<\/a>. Besides, they complement as crunchy companion next to my (next revised!)\u00a0<a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/this-is-humility-whey-cheesecake-v2\/\">humble DIY whey cheesecakes.<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/qbwodq.sn.files.1drv.com\/y4mBl1UXdkGDGX7MHv5U2N5eFVgEKpktRvfeuZUwoeEt7a5SUQ4qP6UdLy8-uALRxVzvAnJUKcTjOdGz-b-xRUsyLPXrG-nQ-gOdbiFCHy9iUy_5EjkvrF53NxKkWy49sbz_Mu32OdU64PlOGnY1gFoYAFbv32drK1KFVatGo6CjgzrQq8jbuZOrUlxBYWnhOBREQGpdYZgxE7tCMIg6nXl2w?width=1024&amp;height=364&amp;cropmode=none\" width=\"1024\" height=\"364\" \/><\/p>\n<h2>7\/8 Vitamin E - not just for damage control.<\/h2>\n<p>Having done the above delirious self-experiment, I am obviously concerned with the many theories over <a href=\"http:\/\/raypeat.com\/articles\/articles\/unsuitablefats.shtml\">PUFA's notorious inflammatory effects<\/a>. Hence prompting me to supplement Vitamin E. The dosages found in commercial shelves however\u00a0<strong>are\u00a0 hilariously high<\/strong> (250IUs being the smaller amount) - hence I only take up to four in total\u00a0<strong>each week<\/strong>.<\/p>\n<blockquote><p>The strangest effect I am yet to understand why - <strong>is that Vitamin E helped improves sensory and palatability perception in ALL FOODS<\/strong>.<\/p><\/blockquote>\n<p>Searching for any medical literature on this phenomenon sadly returns with almost nothing. <a href=\"https:\/\/www.nutritionjrnl.com\/article\/S0899-9007(03)00191-6\/fulltext\">But one paper suggests Vitamin E's<\/a> possible relevance to taste buds and olfactory sensory mechanisms.\u00a0That study sadly, is not for free-reading unless purchased.<\/p>\n<p>Further that, interestingly - I have experienced strangely <strong>very FAST<\/strong> - hair growth whenever I supplement Vitamin E. This is not a joke. <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/cutting-my-own-hair\/\">I expect to do my DIY-Undercut-Fades ritual\/s<\/a> approximately once every four &amp; half weeks. On sporadic Vitamin E supplementation? As often\u00a0<strong>as once every TWO and half (2.5) weeks.\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/p7wkdq.sn.files.1drv.com\/y4m25_cT2GuRlunr7wmb_mZHFrYPBvNBEPvxEf65A97IT7WG2uZxZNY3r7UIbMZj20MJdUe34y5VaeegiyD1ygB2z1SrkHKlRkJu3zy4QAn5JvHKHR8bQodFJL6iMN7mVCGAIVfDltanxrrP8xe7dly2gziWf6gHWFAuNUQepgoOh_RZznZWTnD6dhQI4th03cv3oadzysgNFk2-wuxO1kH0A?width=1478&amp;height=833&amp;cropmode=none\" width=\"1478\" height=\"833\" \/><\/p>\n<h2>8\/8 Baking Soda; revisited.<\/h2>\n<p>Last noteworthy exploration this year (as well as the <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2017-food-for-thoughts-keto-anniversary-ckd-part-2-3\/\">previous<\/a>) is me revisiting\u00a0<strong>Baking Soda<\/strong>. Whether it'd be a pinch in my black coffees during fasting window, 2 heaped teaspoons as preworkout aids or on refeed cereals, or even with \/pwo shakes = <em><strong>I do feel some elusive effects from it.\u00a0\u00a0<\/strong><\/em><\/p>\n<p>Many literatures claiming Baking Soda's benefits - from improving <a href=\"https:\/\/www.medpagetoday.com\/video\/clinical-context\/diabetes\/diabetes-rapid-response-video\/101\">insulin sensitivity<\/a>, <a href=\"http:\/\/suppversity.blogspot.com\/2018\/01\/serial-loading-stomach-nahco3-and.html\">ergogenic preworkout aid,<\/a>\u00a0and increasing bodily<a href=\"http:\/\/www.functionalps.com\/blog\/2012\/09\/26\/ray-peat-phd-on-carbon-dioxide-longevity-and-regeneration\/\"> CO2 levels.\u00a0<\/a>All indeed sounds intriguing. I myself confirmed a greater - muscle glycogen uptake in mixing whey shakes with it especially during refeeds. Referring back to\u00a0<strong>Lyle McDonald's Ketogenic Diet<\/strong> (page 47) shared <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2556622\">a study<\/a> suggesting that a rise in Ph from supplementing sodium bicarbonate does help prevent protein breakdowns.<\/p>\n<p><strong>More baking soda seems good then right?<\/strong> I remain ambivalent. Tinkering various intakes throughout Cyclical Keto, now IF, during and out of refeeds - <strong>I notably experienced some unexplainable light aches in joints<\/strong>\u00a0within just everyday mobility. Especially when sipping my Warmed Apple Cider Vinegar +Baking Soda + hot water drink. One study may shed some light that perhaps it is the bicarbonates that\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3445243\/\">may compromise bone mineral density<\/a>.<\/p>\n<blockquote><p>And what about the gastric GI stress effects? Yes I do experience mildly as such. Obviously <a href=\"https:\/\/www.nytimes.com\/1991\/11\/27\/news\/in-rare-cases-of-indigestion-baking-soda-may-be-a-peril.html\">not as severe as this anecdote.<\/a>\u00a0This just confirms that \"nature\" is never benign.<\/p><\/blockquote>\n<p>I no doubt willingly praise it as an \"essential\" preworkout aid next to creatine + ALCAR.\u00a0<strong>But<\/strong>\u00a0<strong>unfortunately also almost without fail - <\/strong>I experience constant\u00a0<strong>burrping during ALL training windows<\/strong>. That is, mixed with or without - commercially sweetened products - BCAAs \/ various preworkouts \/ beta-alanines. <a href=\"http:\/\/suppversity.blogspot.com\/2018\/01\/serial-loading-stomach-nahco3-and.html\">Perhaps the so called \"adaptation\" process is required<\/a>\u00a0akin to Creatine's twenty (20!!) grams worth of \"Serial Loading\". However, \"Serial loading\" of anything - in my opinion - is mildly abusive. In that I cannot predict the readiness of my state of gut at preparing such a huge dosage in one go.<\/p>\n<p>In short Baking Soda,<a href=\"https:\/\/www.marksdailyapple.com\/fitness-and-keto-benefits-of-baking-soda\/\">\u00a0however seemingly essential be it Keto or non keto<\/a> - remains noteworthy to be experimented.<\/p>\n<h1><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full\" src=\"https:\/\/qrwudq.sn.files.1drv.com\/y4mVYz7RVLbCtd5IwdU7WPHu7mae2G-SR5Qq5m1FfNq8mBzO4g7tkYBvBd85YbY3x4L2ErtFbU2XAh1IW0np0178VU4O9CTXVDTyFA6RN5qEEC24hzfGgZ7qpAI7AqvbxoPXAer5ScYr3oHisVML7256N1S6bzOlnC0GMERVbSdiO4U_HWHza8u1aKhU8JE7vAOvnBZznWyWMeA4yjhV737BA?width=1280&amp;height=720&amp;cropmode=none\" width=\"1280\" height=\"720\" \/>End part 2 of 4.<\/h1>\n<h5>So that wraps up the second out of four parts. <a href=\"https:\/\/nutritional-humility.me\/oxystaging\/\/2018-annual-food-for-thoughts-cyclical-ketoif-3-4\/\">Next in Part 3 =<\/a> my discussion surrounding training, refeed protocols and (further notes) on supplementations.<\/h5>\n","protected":false},"excerpt":{"rendered":"<p> Part 2\/4: noteworthy updates &#038; experiments from this year's mainly Cyclical Keto + IF sustenance on avg <$35 weekly expenditures.\n<\/p>\n","protected":false},"author":1,"featured_media":4954,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[4],"tags":[9],"class_list":["post-4850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-thoughts","tag-anniversary"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>2018 Annual Food For Thoughts: Cyclical Keto+IF (2\/4) - fair-enough.me<\/title>\n<meta name=\"description\" content=\"Another year of nutritional resilience. 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