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Archive for the ‘planning’ Tag

Doing Your First Fast While Keto Adapted.   Leave a comment

So I’m on a 24 hour fast.  It’s not the first one I’ve done.  It’s not even the longest I’ve done.  I’ve made it over 48 hours fasting.  Being fully keto adapted I can go a day or two without food easily.  And I do so regularly to promote autophagy (your body killing off unnecessary cells) and weight loss.

When I first started fasting as part of my ketogenic lifestyle, though, it wasn’t so easy.  I was keto adapted and used fat as my primary fuel source.  I had plenty of fuel on board.  So going without food intake wasn’t a physiological issue, it was a psychological one.

In our society we’re used to having food available at all times.  Which means we’re used to eating any time we want.  The idea of willfully going without food just went against my mental programming.  And that’s not even counting the way our brains are hardwired.

Your brain fears scarcity.  And there’s a good reason for that.  Way back in the day, food wasn’t available 24/7.  So when you had a chance to eat your body sent you signals to make sure you didn’t miss out.  Who knew when the next available meal would come along.  It’s a survival mechanism.  The first time you fast, and probably the second and third, you’re going to be fighting some pretty strong urges to stop fasting.  So here are a few suggestions on how to start fasting in a way that’ll be easier on you.

First, eat a big meal right before your first fast.  I know this seems a little counterproductive but the idea is to make the first fast easy so that you lessen the urges and get your mind comfortable with fasting.  If you start out on a nice, full stomach your brain is less likely to panic and you’ll last longer before it becomes concerned about the lack of food heading its way.

Second, and it goes hand in hand with the first step, make the big meal breakfast or early lunch.  This is all about timing.  Have the meal timed so that by the time you’re starting to waver on your commitment you’re about to go to bed.  Sleeping gives you eight easy hours of fasting.  If you started the fast around 8am or 9am and go to bed at 10pm you’re only having to hang in there for 13-14 hours, a little over half a day.  Then you add the 8 hours of sleep in and you just fasted 21-22 hours.  Even if you go with the early lunch plan because you’re a little wary, and eat the meal at 10am or 11am, your first fast would be 19-20 hours.  You’ve taught your brain you can go nearly a day without food and be fine.

Third, have distractions ready.  If you’re just sitting there thinking about how you’re fasting you’re thinking about food.  And that’s just making it harder on yourself.  So have pre-planned distractions.  Like a book to read to keep your mind off of things.  Maybe have a Sudoku app on your phone to play if a hunger pang arrives.  Play a round or two to get yourself past the urge.  Just make sure that whatever your distraction is it doesn’t play into the desire to have food.  Like if you must have popcorn when watching a movie at the theater, that would clearly be a bad choice.  Or hanging out with someone who you usually only meet for meals would be a problem because you’ll focuse on the food you aren’t having this time.  Also, avoid strenuous activities like hiking or other sports as that will increase your bodies desire for food making things rougher. On a side note, once you’re used to fasting you’ll be able to exercise during a fast but I’d still avoid heavy resistance exercises.

Fourth, stay hydrated and keep your belly full of acceptable liquids.  Water is fine on a fast and won’t end it.  Coffee and tea, so long as you don’t add anything to them, can also be consumed on a fast.  And they have the added benefit of encouraging fat burning.  So drink enough to give your belly the sensation of fullness.

The final step is to be mentally prepared in advance.  Tell yourself to expect the hunger, and remind yourself that it’ll be more psychological than physical.  If you’ve mentally prepared it won’t be as much of a smack in the face.  It’ll be part of the plan.  When the hunger hits, and your brain is demanding food, you’ll remind yourself that you expected this.  You just need to be patient and the hunger pang will go away because you know you have plenty of fuel on board.  Even someone of lower body fat who has keto adapted for the health benefits has way more fat on their body then they could go through in a day.  So just know in advance that you’ve got this and you will muscle through.

Those are my go to suggestions for handling your first fast.  And probably the next couple of fasts as well.  After I had fasted a few times and built my time up I stopped having issues sticking with the fast.  And now I just fast for as long as I choose no problems.  Give it time and you’ll get there too.  And don’t be hard on yourself if you don’t make it all the way on your first few attempts.  Go as long as you can and know you’ll go a little longer the next time.

I hope this has been helpful.  If you have any other suggestions for making a fast easy please leave a comment below.  I hope you’re having a great day.  Peace.

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Weekly Weigh In 2019-02-18   Leave a comment

I have not one, but two videos this week.  The first is my weekly update.  The second is a thank you video.  I’ll put them both below.  Great progress this week and I’m grateful to be over 500 views now.  Thank you all so much for that. Leave a like and a comment on the video to let me know how I’m doing.  Subscribe and click the notification bell if you want to be immediately notified every time I upload a video.  I hope you’re week went as well as mine and I’ll see you next week for the next check in.  Peace.

Are You Really Too Busy?   Leave a comment

Have you ever scheduled a gym session in for the day and by day’s end it just didn’t happen?  Did you ever plan on meditating to start your day but by the time you got to work you realized that instead of clearing your mind first thing it actually just slipped your mind?

We have a lot of rationalizations for these scheduling shortcomings.  You got out of work late so you didn’t have time to stop by the gym on the way home.  Or you got home and now you have other things to do so you just don’t think you’ll be able to squeeze time in for meditating.  Or there are a backlog of other obligations you need to attend to and the gym and meditation room just aren’t high enough on the list to make the cut.

You really believe that you want to do these activities, if only there was time.  But try as you might you just don’t seem to be able to find any room in your schedule to accommodate these activities.  If only there were more time in the day.

Is that really true though?  Is it absolutely impossible to work in anything more to your schedule?

Ask yourself this.  What if, instead of meditating for half an hour, you were told that you’d be put in a room with your favorite celebrity for that same amount of time?  I bet your schedule would be empty enough to fit that in.

Or if your hour of gym time, that you couldn’t possibly make today because your booked, suddenly become an hour alone with your fantasy crush.  Would you text your crush to tell them that you just can’t spare the time?  Probably not.

In reality we know that we could make the time for the activities if we were truly motivated to do so, we just aren’t.  If you allow yourself to be fooled by the excuse that you just can’t find the time then you never look hard enough to find the real reason you don’ t do these beneficial activities.

So spend a little time considering why you can’t make that time.  There are many reasons why people can’t find the time, but the only one that matters is the reason you’re not finding it.  When you get your reason take out a piece of paper and draw a line down the center.  On one side list the ways this reason is benefiting you, and on the other a list of how it’s hurting you.  Keep the list with you and when you find that you “don’t have the time” to meditate or go to the gym take out your list and read it.  I’m guessing the list of benefits won’t take much of any time to read, but the list of hurts will.

Hopefully when you’ve had a moment to see how your “reason” is affecting your life you’ll be motivated to get to the gym or clear some time to clear your mind.  Do this often enough and you’ll get into the habit of going to the gym and meditating.  And once it’s a habit you’ll easily find the time for it, no matter how busy your schedule really becomes.  Have a great day.  Peace.

Weekly Vlog Up On YouTube   Leave a comment

This week’s vlog is about time and how it relates to your self-improvement journey, with plenty of nerdy references to everyone’s favorite Time Lord Doctor Who.  If you have the time give it a watch.  Like if you enjoy it.  Leave a comment telling me what you think.  Also if you have any suggestions on how I can make these vlogs better leave a comment on that, too.  Subscribe and click the notification bell if you want to be immediately notified every time I upload a video.  Have a great week.  Peace.

Quick Thought   Leave a comment

It’s all very well and good that you want to lose weight to be healthier.  Who wouldn’t want that?  How many people do you know who go around thinking “If only I were less healthy how much better would things be?”

Don’t just focus on being healthier.  Consider what you mean by being healthier.  Does that just mean being lighter?  Well if you lose a couple of pounds of muscle you’d be lighter, but I’m guessing you wouldn’t really be happier.

Does being healthier mean being sick less often?  Does it mean running faster?  Perhaps, to you, it means changing, lowering, or possibly even not having to take medications you’re currently on.  Or even just sleeping better.

There aren’t any right or wrong answers here.  Just follow the train of thought where it leads.  You start out with wanting to be healthier.  Healthier to you means having lower body fat.  Better muscle definition.  A chiseled jaw line.  You realize you want to be healthier to be more attractive.

Or maybe carrying all the extra weight you do means you don’t move as well.  So you want to be healthier to be more mobile.  And once you become more mobile you’ll go out and do more in nature.  You just want to be able to explore the world of nature around you.

Again, there’s no right or wrong here, just follow the path to the end.  And when you arrive mentally at your destination put a pin in it like you would on Google Maps to always have it available to look up later.

Because some days you may not feel like eating as healthy.  Some days you may be tired and don’t feel like exercising.  Some days you might not feel like taking a few extra minutes out of your day to do a blog post.  You’d rather call it an early day and get to dreaming.

And then you pull out your mental map with the pin in it.  You remember where you’re headed.  You recall how much you want to be there.  Suddenly that cheat meal doesn’t seem so tasty.  Suddenly you realize you need to at least start the workout and see where it goes.  Suddenly you know that the dreams will be waiting for you in a few minutes, after you’ve shared on your blog.

Nice thing about maps is that they’re there when you need them.  You don’t have to study it all day.  Just occasionally take a gander every now and again to keep yourself on track.  Check your map every so often and you’re sure to reach your destination.  Have a great day.  Peace.

Weekly Weigh In Video   Leave a comment

Here’s the run down on the progress I’ve made this week.  Let me know what you think.  Like if you enjoyed the update.  Subscribe and click the notification bell if you’d like to follow my journey with me.  Have a great day.  Peace.

Quick Thought   Leave a comment

I’ve posted before about goal setting and checking your course every now and again.  It’s important to know where you are, where you want to be, and if you’re on the right path to get there.  Being on the right path, though, isn’t enough.

Will Rogers famously said “Even if you’re on the right track you’ll get run over if you just sit there.”  And that’s a very important message.

Think about this.  Perhaps you’ve wanted to lose weight and you’ve heard about the ketogenic diet.  So you get a curiosity about you on the topic and start looking online for information.  You find a blog or two about the ketogenic diet and you scroll through the posts and check out all the progress pics.  It certainly seems like the real deal.

You start following people on YouTube and Instagram that are living a ketogenic lifestyle.  From them you learn about their journey and what they’re doing daily to meet the goals of being keto.  You look back to past posts and videos and you’re amazed at how far they’ve come.  Clearly you can lose a lot of weight on the ketogenic diet.

But you’re a nuts and bolts kinda person so you download a few books on the ketogenic diet to your Kindle and get to reading.  Some of the books are broad and give sweeping advice, others are more narrow and scientific.  Altogether they have given you a complete understanding of how the diet works.  You understand ketosis like a pro.  You can develop ketogenic meal plans in your sleep.

Over the last month of information consumption you’ve become a storehouse of ketogenic knowledge.  I could ask you questions about gluconeogenesis and you could tell me for a guy my weight what level of protein to stay below to avoid it.  I could ask you the difference between ketosis and ketoacidosis and you could expound on that for an hour.  I’m at the store and want to buy something new, but I’m not sure if it’s keto friendly.  One text to you and now I do.  You’re clearly on the ketogenic track.

But you look down at your belly and you realize you haven’t even lost an ounce.  Why?  You’ve been so busy learning you haven’t been doing.  Having knowledge about a subject is great, but putting it into practice is better.  You need to take the first step and begin walking the path.

This applies to anything you might learn or think about.  Got goals?  Well if you aren’t taking steps to achieve them you’ve actually only Got dreams.  Want a calmer mind?  Sitting around thinking about a calmer mind pretty much is the opposite of what you’re after.  Thought about learning a new language?  Downloading Babel+ won’t get you any closer to that if you never open the app.

Don’t just find the path, walk it.  Don’t wonder how your life could be, live it.  To quote the great philosopher, “Do or do not, there is no try.”.  Take that first step down the right track today and you just got one step closer to the life you want to live.  Have a great day.  Peace.