2018 Annual Food For Thoughts 4/4

2018 Annual Food For Thoughts: Cyclical Keto+IF (4/4)

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My annual thoughts ends here. Budgeting, and wider thoughts on intermittent fasting.

  • PART 4
    • Costings & Meals Prepping – is Keto/LCHF more resourcefully affordable?
      • Sample Plan $25- $28
      • Sample Plan $35-$45
    • Resource Longevity Analysis
    • Intermittent Fasting and sociology
    • Wrapping it up.

Is Cyclical Keto+IF more resourcefully affordable?

Having experienced sparse periods of HC+IF confirms a resounding yes. As stressed earlier in Part 3 -the need to accessorise each and every meal – with sauces, condiments, desserts to substantiate – quickly becomes a pursuit for flavour. A blessing to the buds surely, and facilitates a much needed glycogen recompensation. But imposes no favour – on my wallet.

I’ve collected enough years of self-metabolic experiment to conclude that hunger management in Keto+IF is more pragmatically sound. Alas, it is very easy for an everyday Pedestrian to label me mistaken; as looking at the numbers on Longevity Analysis section below do not instantly make any “economic” sense to them. “Numbers” alone NEVER, I repeat – NEVER – TRANSLATE TO future metabolic sensations or overall biological experiences. 

Nevertheless, I impose no binary subscription to “nutrition”. If ketogenic intervention is not applicable to you, then HC+IF might be worthy to consider. Irrespective ketogenic or non ketogenic – you must find “yourselves” amidst the various nutritional principles out there at teaching your own “self” against multiple context/s (scarcities / abundance). One context, one circumstance at a time.

Sample plan – $25-$28.

$25 – $28 are my absolute frugal limits. Below sample assumes that (very few) things still yet remains in the pantry, the fridge and the freezer as I do aim to prolong multiple weeks of longevity (see Longevity Analysis sub-section later below).

  1. Eggs: $2 – $2.50
  2. 500g beef heart, livers or if I’m lucky – short dated chicken drumsticks : $3- $3.50
  3. 500ML EVOO: $4
  4. Standard 500g block cheddar: $4
  5. 1kg of carrotsshort dated vegs : kale / turnips / pumpkins : $3
  6. Yoghurt 1kg: $3.50 – $4
  7. 3L full cream milk: $3
  8. 1kg Rice for refeeds: $1.4
  9. 500g pasta for refeeds: $65c
  10. 900g oats for refeeds: $1.2
  11. Lebanese Flat breads for refeeds: $0.90

Sample plan – $35-$45 (fit for a humble king)

As you can see and as previously stressed – $25-$30 per week for indefinite periods – are simply not sustainable because of the severely limited carbohydrate refeed opportunities. Worse – condiment privileges are far and few. Hence, these higher spending bracket once every two or three weeks serves an adequately replenishing purpose; whilst also allowing the weekly dessert whey cheesecakes during Keto/IF days.

  1. <MOST OF THE ABOVE $25-$28 plan> + few combination/s of below;
  2. Extra protein sources: burger patties / minces / whole chickens : $6.
  3. 500g no sugar added peanut butters: $3-$4.
  4. Various condiments: mayonnaise/s, mustards, minced garlic, extra herbs: $5.25
  5. Cream cheese: $2.50 – $2.75 for Keto/LC+IF whey desserts.
  6. 100g Gelatin powder: $3.5
  7. 4kg potatoes for refeeds: $3.5 (sadly unexplained price increase throughout the year)
  8. Rice based cereals for refeeds: $2.5
  9. 2Litre Low Fat Ice Creams for refeeds: $2

(Sample) Longevity Analysis.

Now then, how long do these supplies actually last?

  1. 12x 600/700g Eggs: 2.25 used per day (if also counted towards the making of whey cheesecake as dessert) on average amongst Keto+IF days. Up to 4.5 days of longevity per carton of 12.
  2. 500ml EVOO: 15ML to 20ML per day used = 29 serves average. Theoretically, up to 29 days of longevity.
  3. 250g cream cheese: 50% used per week’s batch of whey cheesecake (see recipe V2). Hence 2 weeks of longevity.
  4. Greek Yoghurt 1kg: from 250g (during Keto/LC+IF) for whey cheesecake + sporadic use / or whey gelatin dessert recipe, to 250g (each day during 2x refeed days) = approx 500g-600g per week. On average up to 12 days of longevity.
  5. Condiments (various).
    • Mayonnaise: $2 250g pesto mayo (ALDI® Colway brand for example) =15-20g each per day. Up to 12 days of longevity.
    • Mixed herbs: $1.60 for 25g. 3 grams each used per day. Up to 8 days of longevity.
  6. The cheese: variable longevity.
    • For the expensive gouda = $4 for 200g at 40g each serve during Keto+IF = 5 serves, hence, 5 days of longevity.
    • Or – For ordinary cheddar = $4.5 for 500g at 45g each serve during Keto+IF = 11 serves. Hence, 11 days of longevity.
  7. 3L Full cream milk: anywhere between 250ML to 300ml per day of use of Keto+IF (dilute with water + xanthan gum), and from 600 to 800ml used during each refeed day. = At best < a week. Sometimes there are days I have to only use no more than 200ml per day of Keto+IF.
  8. Variable meats –> variable longevity.
    • Raw weight 500g beef mince typically yields 425g usable cooked amount. Servings wise – 50g on the low end (combined with other sources such as organ meats), or 100g on the high end. Hence, 5 usable serves across 5 days longevity on average.
    • Entire chicken at $6 (best price I found was $3 though a rare find amongst Asian delis’) typically yields up to seven (7) usable serves cooked amount. Hence 7 days of longevity.
    • 1kg of chicken drumsticks at $4 or if I’m lucky $3.50 for short dated – yields 4.5 cooked serves. About 4.5 days of longevity.
    • 500g livers (either beef, lamb or chickens) – yields around 450g of usable cooked amount. 100g each serve, about 4.5 days of longevity. However due to its insanely high Vitamin A I eat it no more than three times per week,hence longevity may vary on up to 10 days of use.
    • 500g of ox hearts – yields more or less the same usage and longevity as beef minces.
  9. Vegetables: various longevity.
    • 1kg carrots: 50g to 75g serve (grated / processed with mini chopper) per day = 17 serves. Hence 17 days of longevity.
    • 1 bundle of kale (short dated) between 400 to 500g. 100g (raw uncooked weight amount) as average use per day =  4 to 5 serves. Hence 4 to 5 days of longevity.
    • 1 kilogram of pumpkins. Between 50 to 80g of (uncooked weight amount used) per day = 14 to 15 serves. Up to two weeks of longevity, if also turned into DIY pumpkin purees.
    • 1 entire head of cauliflower (approx 1.5 kilogram). Between 100g to 150g (uncooked weight amount used) per day = ten serves. Up to ten days of longevity.

Carb sources during 48 hour or 2.5 day refeeds

  1. 1kg rice: 120g used (dry weight used) per day of refeed meal. Hence, for up to 8 days.
  2. 400g Rice based cereals: 160g (dry weight) per day used. Hence, up to only 2 days.
  3. Potatoes: up to a month and half.
  4. 900g Oats: 100g (dry weight) used per day. Up to 9 days.
  5. 500g pastas: 100g used (dry weight) per day of refeed meal. Hence up to 5 days.
  6. Lebanese breads: finished pretty much in two days.
  7. 2Litre Low fat ice creams / neapolitan flavour: 350ML used per day of refeed. Hence up to 5.7 days

There are other things I’d wish to elaborate – but it is not practical to fit them all into this one singular post.

Besides, I have much more important matters to discuss. Something we rarely hear inbetween realm/s of nutrition and sociology.

Jessica Ruscello @ Unsplash

Intermittent Fasting – a solution to the World’s Problems?

Bear in mind that similarly to my thoughts on the Mouse Utopia experiment, this section are subject for writing revisions; due to its complexity and layered concerns.

Before you ask – no – I am not a Muslim. I am certainly brought up very conservatively, but now as uninstitutionalised as one would never expect considering my ethnicity. What I implore is a question that begs to be reconciled amongst ourselves.

That is – “What if” Intermittent Fasting were an “open liberty”? Expected yet not enforced. Encouraged yet unimposed. Would society then be a different place?

I wholeheartedly think so.

Peter Joseph stated way back in 2011’s Moving Forward, one reason that keeps our current economics system going – is consumption. There is however one mirror image to this word “consumption” that I cannot let go of in my head for however number of years. Somehow – the word “ownership” – remains somewhere or somehow, connected.

This led me to believe that by gaining ownership – one also gains a permit – to consume. “Ownership” today is glamourised quantitatively as amassing enough haven of goods to display purchasing power. Such pursuit resonates amongst a company’s EBITDA graphs, stocks performance charts, balance sheets, profits and loss statements, or an entire country’s GDP.

But underneath these graphs and charts – represents real biological beings; succumbing to these feel-good allures of “standards”.  If “Growth” and “Progress” bear different “standards” to the eyes of a peasant, against that of a politician or a plutocrat. Who then, do you think has a higher seat, display or fervour of power to dictate how or what growth and progress “means”?

Who then; should “own” the qualitative meaning of “consumption?”

My “answer”, be however utopianist it may seem – is that of our own capable and willing – nutritional selves. 

All economic systems and means of distributions demand a harmonious “Order” qualified by quantified validations. After all, Governances and/or Institutions; loves putting entire biological citizens – to blame for any “lack of progress”, “lack of growth”, “lack of GDP” or “lack of contributory output back to the economy“. “Growth” or “Economy” for what? New F16 fighter jets in place of cancer research funding?

All economic systems throughout history rely on collectivist ideologies to coerce, guide and display what is binarily right and wrong. Establishments and institutions stems from this very purpose.

What is correct “enough” for them then, should therefore be (in their interpretation) a display of equality for all the rest underneath the ladder. Can they truly condense biological chaos into binarily-ordered subservience? I think not. 

Coercively also – “growth” both glamourises and perpetuates hedonism (watch 3:45 onwards). Hedonism necessitates even more desire to gain permission for more consumption. Advertising perpetuates this through an ironic contradiction. The more such a race is instilled upon individuals at accruing these haven of securities –  increasingly also becomes susceptible at instilling themselves more in-securities. 

Materialism” – I’d still wager do nonetheless serve as means of a tangibly objective-reward. But their meaningfulness is biologically restrictive to just one (1) pragmatic use and/or context, at a time.

Do you justify the needs of multiple Lamborghinis parked in just one garage? For one space? For one driver? At any given time?

Likewise “investing” (a polite derivative for “owning”) a dozen homes where one can only sleep in one home, at a time. Or a dozen 50″ plasma display screens where you can only watch one at a time. Or ten mobile phones in your drawer all claiming to have the same “smartphone” functionality; yet can be only used one – at a time.

Imkerk @ Unsplash

Fasting – implores a state of being with one.

You may indeed be thrown from all directions as multiple contexts. But only you can address and dissolve yourself in one of them contexts, one (1) at a time. Within this biological state, an authentic self re-evaluation of needs versus wants. I shall elaborate in three points.


Intermittent Fasting – represents a biological, individual – agency of CONTROL – at interpreting what “enough” means.

Let us examine the concept of “control” throughout history. “Control” assumes ownership / coordination of someone else’s nutritional, physiological and sociological – agency, authority and authenticity. All economic paradigms instil “Control”; no matter how “Social” or “violent”; at least in theory. Communism certainly works in theory. Capitalism works in theory. Hell, even Martial Law works in theory.

Damagingly however, “in theory” also assumes concreteness and finality. Thus expecting infinite, unchanged subscription of the same “correctness”.

Can any one of these “economic” systems truly dictate and contain all that of subjective and chaotic variables of “correctness”? Harmoniously? Without conflicts or differences? Across not just one (1) human being, but infinitely – all the next unborn’s in billions? I think not.

Everything bears individualised context. As I assert earlier – “peace” is contextual sufficiency. “Violence” is contextual insufficiency.

“Control” therefore, only in the best of my uneducated imploration – must rightfully remain in the sole hands, the sole agency and the sole authenticity – of the individual citizen. The biology of the “self”. The question of who dictates and owns the meaning of consumption thus – should not be a democratic question, nor a democratic decision. It is an individual question, with a self-pragmatic decision.

Fasting is a state of bravely abstaining the self away from all consumption altogether. Allowing us to reconcile what is democratic, versus what is individualistic. What is pragmatically realistic amidst what is idealistic. 


Fasting – is the ultimate reminder of what is Authentically – present.

To remind what I wrote in my book – the word “Fasting” – is an interpretive symbiosis of how constructively you interpret – “Time”. Agency, authority and authenticity of all “meanings” – should rightfully then be decisively – an Individual decision as accordingly to his or her’s interpretation – of “time”.

When you eat food to a full regularity, each and every single meal and day of your lifetime – you are currently enjoying in the secluded haven of security. You are in the realm of “wants”. Now, when you are not consuming anything – you are in the realm of “needs”. You will not understand much of this, until you alone experience long enough periods of structural scarcities; beyond consent.

When you are in the realm of “needs” it is almost guaranteed – that you also already are in the state of resilience. It is a question of how far you can attest yourself in such a prolonged state; and it is arguably far more of a genuine reception of an achievement – if you can survive against all condescends, barriers and turbulences. Just by chanelling all of embedded resources within you at authentically meeting your objectivities.

Hence, there is no other way at reconciling this present state of resilience anything other – than fasting from consumption itself. An exhaustive meeting and questioning of both structural liabilities; through authentic biological abilities.

Nina Ž. @ Unsplash


Intermittent Fasting implores and encourages – a worldly state of no coercions.

“Eating food” today – has become synonymous to tribal divisions of “either you are with us” or “against ALL of us”. I so wanted to scream out what Jacque Fresco (whom sadly passed away) said over and over again. “This shit’s got to go”. 

Picture yourself a day of living – where by no “race”, or of “believers” or “non believers” aka. “Religion” – are all democratically expected criterias. Only you and your own qualitative objective criteria to pursue day to day, is all that matters.

Fasting – is a whollistic, biological state allowing you to do just that. Fulfilling meritocracies without diversions of competing coercions of correctness. From Lipid Hypothesis to the moral allures of Soylent Green, or doctors’ undying insistence that “morning breakfast is the most important meal of the day” – all this monstrosity at maintaining Coercions Hierarchy, as if some sort of “grand prize” imaginable awaiting them – is absurdly endless and hilarious.

It is human nature that laws are meant to be broken; for the benefit of the nutritional self. Hormones after all overrides any political sensibility. Intermittent Fasting can and shall – be broken in many ways. By only you, without external coercions.

Wrapping it up.

This Annual food for thoughts for 2018 are as diverse as I could have ever written. Spanning across thoughts on psychology, fitness, physiology and sociology. I’ve long envisaged to form for my viewers – an in-refutable insight over what it is like to self-nurture under prolonged austerity. So far I have survived, even despite my lingering uncertainties yet to come.

My book, this “Project”; nearing four years old of lonesome existence – may yet raise a question amongst curious first time readers – “All this project, this blog, this article – sounds full of institutional resentments. Why should it exists?”

I purely wish to remind, to dispel today’s pedestrian subscription of what Humility means. Certainly not based on “spiritual” codex. But of a physiological, nutritional, molecular whollistical compartmentalisation of “being” – all from within. Hence, “This Is™” – what I implore – as the true meaning of Humility. 

One way at exerting this lateral re-definition I feel is to add a social-economics layer of discussion. That which remains sorely missing amidst today’s overly glamourised and saturated “fitness” and “health” Survivorship Biases. Beyond scrutinising the CICO equation to death, over and over.

I am not a “saint” nor a messenger claiming I carry some panacea against all the World’s Problems. All I offer is simply is a contextual imploration, nutritionally – for amongst the damaged or confused out there – to solemnly reconcile what enough means. Through questioning both their liabilities and their own abilities at establishing self-resilience, privacy, and authenticity against today’s institutionalised, coercions hierarchy. 

Rain or shine – may Nutritional Humility be your nurturing path. Thank you, 2018.

And so it ends my annual food for thoughts of 2018. Please leave your comments below.
2018 Annual Food For Thoughts (3/4)

2018 Annual Food For Thoughts: Cyclical Keto+IF (3/4)

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Now, details surrounding training, refeed and supplementation protocols.

  • PART 3
    • The Carb Refeed
      • 2.5 Day refeeds
      • Limit complex starches / more simpler sources
      • Little to no more beans and vegan friendly milks.
    • Training
      • Training philosophy
      • Training Samples / how hard do I train?
    • Supplementation
      • Quasi breakfast intra workout concoction
      • The essentials
      • The somewhat conditionally essentials.
An open message to the (many) fitness orthorexics –  if you already are at a <9% body fat percentage claiming you never complain of hunger, or  the thought of chicken breast, garlic powder and brocolli happily reside with you for life – then by all means close this browser window. You are reading someone else’s in-depth account/s upon nutritional & life intervention/s spanning across ONE YEAR; covering everything from psychology, supplementation and fitness training. This is NOT a light reading. Don’t like it? Then go somewhere else.

“You don’t need refeed!”

Anytime someone shoved the above down my throat, I’d throw back at them: “Do you egoistically claim over someone else’s individuality? 

My stance on Carbohydrate Refeeds still remain simple – I listen not by what research or papers dictates me what to do.

Instead, I look for cues from within – genuine hungers and/or very definite muscle loss visibility. Hence, some things have changed in the way of preferences as curated below:


2.5 Day Refeed experiment

I have for a number of occasions attempted Dan Duchaine’s / BODYOPUS original 2.5 day refeed protocols. Just without the crazy schedule of eating every one and half hour during sleeping window.

  1. My adopted version instead begins as either a TKD-style Preworkout shake (15g worth of WPC + 10g of dextrose) to break the 18+ hour fast and proceeds as an ordinary HC+IF day. OR;
  2. forgo the TKD component make all solid meals firstly from (9:30pm) as carbohydrate meals from there on.

Convincingly – lean muscle mass retained that much more easier. Sounds good right? Yes, and no. My state of readiness to eat on a surplus right away after training remains questionable. “Hunger” hormonal response amongst various training programs as per this study; shows great individual variability. Hence it’d be wise NOT to immediately subscribe to dogmatic advice of “eat big” right away on training days.

Otherwise, I remain adamant at sticking to my own mandatory 48 hours protocol from Saturday to end of Sunday.


Limit Complex starches.

This year puts my preferences of carbs towards simpler sources. The simpler, the more straightforward I feel in the gut. At least, I am not the only one in this boat. High fibre intake might not be the best idea. Long gone the days of my Kellogs’ sultana bran – consuming these paved for the next day’s regretful diarrhoea. Almost without fail.

Give me something logistically accessible white lebanese breads (just don’t buy from Woolies or Coles to save yourselves money), rice-based cereals, with whole milk, whey and pea protein concentrates, yoghurts, with honeys (in moderation),  syrups to taste (if I can afford like a king – pure maple syrups). That; also alongside with usual carb meals from oats (pre-soaked for at least 12 hours+ with boiling water, bit of apple cider vinegar and himalayan salt),pastas, potatoes and white rice.

Buckwheat / Brown Rice? Sadly, for reasons I’m yet to understand – they impose a  somewhat “heavy” psychological numbness and sluggishness all throughout the day.


Using simple sugars (yes, “sugars”).

I have tried both (simple white sugars vs “raw” brown sugars)  as supplementary carbohydrate and as actual sweeteners. Suffice to say it has been interesting. My prior source being cheap $4 per kilo Dextrose (Palatinose now unaffordable to me) seemed rather energetic in comparison. Raw sugar impose me that “warmth” feeling, both in the head and neck; which may or may not be related to an increase of thyroid activity.

Using normal “white” table sugar however did not turn out well. I felt uneasy inbetween meals as opposed to using raw brown sugar.

I assert that I am not a subscriber to Dr. Raymond Peat’s protocols on very high sugars, orange juices, ice cream and low fat milk. I am yet to determine these as a viable hypercaloric, refeed protocol. Because the amount of fructose his protocol demands seems quite high; as per my prior experience could tell– excess intake made me sluggish akin to “hangover” alcohol symptom by Monday morning. Worse – It may even linger onwards for quite some time.


Low fat = underwhelming. No more beans. No vegan milks.

This is a not message you may confide the same dairy tolerance as I do.

The dogmatic law of reefeds heavily revolves around purely low-fat. I have tried acclimatising but continuously felt underwhelmed due to the missing nutrient profile/s, especially amongst dairy milks. The natural fats alone – not only increases their caloric value but also contributed to the full bodied taste, with few if anything is stripped away. I’d wager that for this reason, and speaking from personal experience of refeeds since 2016it is far more easier to gorge on low fat products, than their full fat variety to reach satiety.

I’ve disclosed before that carageenans found amongst Almond / “Vegan-friendly” milks – contributed to sluggish, and cumbersome overall state of being. Not just in the gut, but impacts more so – in my head. Likewise with beans – from kidneys / cannelinis etc- my humble and were once proud protein-replacement staple in my refeed meals – now bloats and brain “numbs” me similarly.

Eliminating one suspect after another, I am now more convinced than ever that at least – the puffiness or very noticeable bloatedness come Monday mornings and afternoon – seems lessened compared to all that of my previous experiences.

Training on Cyclical Keto + IF.

The spirit of Vince Gironda‘s limited rest (<15s for isolations, <30s compounds) 6×6 resistance training still lives on, for three (3) years strong. The reason why I remain subscribed to this principle  – is because it tests the trainee’s overall honesty. My four day training splits remains more or less the same as per last year’s:

  1. Monday (Chest & Tri’s). Up to 300 reps depletion across up to ten (10) exercises up to or under 1 hour & 30 minutes.
  2. Tuesday (Legs). Up to 200 reps depletion across up to eight (8) exercises just under an hour.
  3. Thursday (Shoulders / lats). Up to 300 reps depletion across up to ten (10) exercises up to or under  1 hour & 30 minutes.
  4. Friday (Backs & Biceps). Up to 300 reps depletion across up to ten (10) exercises up to or under 1 hour & 30minutes.

My training session now stretches out bit longer than before because of the need to patiently foam roll before doing any major compound work.

1/4 My stats thus far

Despite prevailing risks of Metabolic Damage; I am met throughout this year a weight set point ranging between (as low as) 63.9kg (at a muscle loss) to 68.5kg (post succesful refeed on Mondays). Note that these weigh-ins are done at around preexercise timing upon arrival at the gym at 6:15/30PM.

Post refeed weight come Mondays hovers between 67.5kg and 68.5kg. As you’d expect – the overall calories and length of refeeding determines the final weight. 2.5 Day refeed protocols would obviously conferred more gain.

Body Fat % via calipers Pollock method on three sites (pecs, halfway quad, and side of belly button) remained usually in a range between 11-13% amongst any given Keto/IF Days.

After 5 days of Keto/IF cycle and before the morning refeed meal – the lowest recorded was just shy under 10%. Of course, calipers are only “feel-good” underestimations. If scanned with a proper DEXA, I would (bravely, without shame) add anywhere between 0.5% to 0.75% on top of caliper measurements. That is if only $125 ever becomes an accessory privilege.

2/4  Humility. Not Intensity.

So how “hard” do I train? Just enough for me not able to talk. Just productively enough – no more than 15 – 30s seconds of rest inbetween sets of five or six. Just heavy enough – that I’m able at holding up two or even three seconds – of genuine eccentric negative tension holds in each rep, with as full range of motion as possible however as accordingly to my connective tissue resilience.

That’s it. Multiply that by Ten and over the next one and half hour – then you’ve pretty much figured out my life routine

I feel no need to envy someone else’s prowess at lifting 250+ pounds worth of squats, benches or deadlifts. Be it from a man or a woman – they remains as “them”. “They” do not represent “my” existing injuries.

I have spent enough years in the gym to realise two types of people.

Ones who sternly gets in and out, hardly a chat inbetween. And the other? “hoofing” around impressing mates on 7-rep incline bell 25kg presses. Rested for ten-minutes chatting before doing volume “air” momentum reps on a curl machine.

The most number of exercises I have done were thirteen (13) exercises, across two hours. Nearing 300 reps all with eccentric tension holds at varying intensity based on however my own (subjective) connective tissue tolerances, all at anywhere between 60-70% 1RM each rep. 

3/4 Sample training – Uppers.

For a chest and triceps split day consists of:

  1. Brisk walk 65 cals level 7 incline with 7.5 speed or Run + Brisk walk 75 cals under 5 mins.
  2. 6×5-6 Compound – choice of either:
    • Jeffersons 25 / 27 / 32.5kg  (each side exc. 20kg bar)
    • or corrective ATG squats progressive from 15kg to 25kg max
    • or 17.5 to 20kg dumbells-on-deltoid ATG squats.
      These being compound movements require absolute synergy from the central nervous system to every other system/s; hence this requires longer resting times (up to 45 seconds) inbetween sets. This compound exercise is repeated across ALL training days.
  3. 6×5 Incline barbell benches 20kg (60kg total inc. bar), lowered if need be to 17.5kg Less than 30 seconds rest.
  4. 5×5 Close grip bar benches 15kg (50kg total inc. bar) Less than 30 seconds rest.
  5. 6×6 Cable crossovers 12.5kg. 15-20 seconds rest.
  6. 6×6 Standard Tricep push downs 150 pounds. 15-20 seconds rest. Attempts with 1-s pause upon extension.
  7. 6×6 Double (each hand) dumbell tricep overhead 10kg. 15 seconds rest.
  8.  5×5 Standard benchpress bells 27.5kg or 25kg (each arm). 20-25 seconds rest. 
  9. 6×6 Inverse tricep push downs 120 pounds. 15-20 seconds rest.
  10. 6×5 Assisted machine tricep dips 25kg. up to 3 second negative tensions.15-20 seconds rest. 
  11. 6×6 Finishing Accessory dumbbells hammers grip standing back laterals 10kg. 15 seconds rest. 

4/4 Sample training – Lowers.

Everyone’s favourite day! Consists of:

  1. Brisk walk 65 cals level 7 incline with 7.5 speed or Run + Brisk walk 75 cals under 5 mins.
  2. 6×5-6 Compound – choice of either:
    • Jeffersons 25 / 27 / 32.5kg  (each side exc. 20kg bar)
    • or corrective ATG squats progressive from 15kg to 25kg max
    • or 17.5 to 20kg dumbells-on-deltoid ATG squats.
      These being compound movements require absolute synergy from the central nervous system to every other system/s; hence this requires longer resting times (up to 45 seconds) inbetween sets. This compound exercise is repeated across ALL training days.
  3. 6×5 Leg presses 170-180kg (first 3 set) restretch briefly before moving up to 200kg. Less than 30 seconds rest inbetween.
  4. 7×6 Seated or standing calfs 45kg -55kg alternate if nerve pain is visible. 15-20 seconds rest.
    <HALF TIME. SPLASH FACE WITH COLD WATER. MENTALLY RECUPERATE. Takes 1/2 aspirin 5-6 minutes total>
  5. 5×4-5 Front ATG Squats (each side plate on a 20kg olympic stick) 15kg, 17.5kg, 20kg, another 20kg (if possible) then lastly on 17.5kg. 30 seconds rest inbetween.
  6. 6×5  Leg extensions 10kg. 15 seconds rest in between.
  7. 5×5 adductors or abductors 65kg-60kg alternating. 15 seconds rest inbetween.
  8. 4×8 Combined Finishing Accessory Exercise – 4 rep of pull ups, followed by 4 Otis Ups using 15kg plate as 1 set. 15 seconds rest inbetween. 


Supplementation (Training)

Pre & Intraworkout all-in-one (as “quasi” breakfast)

I am calling this “Quasi” breaking the fast after 18+hours – because my hunch suggests the small & minute calorie intake of these below will likely overrides this caloric footprint. First sip begins at 6:15-6:30PM. A choice or a 50/50 mix of the following:

  1. BCAAS. I’d willingly change my stance from previous year – that now – I am calling BCAAs a deserved supplement to be deemed essential, but warrants careful periodisation. At any stage I feel somewhat dubious over finding any confidence improvements; I’d alternate its dosage. Or willingly take an on/off usage altogether from one training session or several at a time.
  2. Preworkouts. Now a necessity more than ever; Almost (any) commercial preworkout supplementation works to capacity. Though I must admit that it has been YEARS since I’ve touched any commercial products  but a 30 serve pre-mixed concoctions serves for up to a good TWO (2) months of use at half serving and with quarter serve of BCAAs.

I also likely add some of the left over black coffee + bits of ALCAR + Creatine and 100 to 150mg of cheap Aspirin (taken about 10 minutes before arrival to the gym). As well as up to TWO  teaspoon/s worth of baking soda, if I have neither of those BCAAs or any existing preworkouts.  Since I am still likely consuming this during my workout – hence I am titling this as the all-in-one drink solution as both preworkout AND intra workout. Which typically finishes at around halftime – of each and every training session.


The first meal, politically speaking for the day is not solid. But as post workout shake anywhere between 8:20PM to 8:45PM. Between 30 to 40g powder weight worth of unflav whey protein / pea proteins, sweetener to taste, bit of cinnamon powder and 130ML of full cream milk. If it gets so late (9PM) I would not even bother finishing the PWO shake. Save left over the for pre-bed sips.

Supplementation (IF days)

Now, during weekdays from the criticals to the dubious.

The essential.

Betaine HCL & Pepsin – DIY route.

From assisting mineral absorption to protein breakdown, I feel no need to repeat what I asserted earlier in my 2017 write up of thoughts. It is also thankfully quite cost effective. My one, yes (1) year-ago purchased supply of 100g at $25 is due to soon for a replacement as I am writing this. Combined with separate 25g pepsin purchase – insures for a long enough supply of enzymatic support for an uncountable number of months.

People may ask how I’ve prepped all this myself. I am yet to try a DIY filling station, but take all this with a grain of salt that your needs and dosages may vary.

  1. First things first – would require purchasing a precision micro scale; costed no more than $12.
  2. Then, a 500 qty size “3” gelatin capsules at $17.

Starting with weighing: for a batch of 20 capsules, I measure two (2) grams of betaine HCL and 2 grams of pepsin in a clean tiny condiment bowl. Mix with the handily included scoop my 25g pepsin brand provided then the real labour comes in – individually unscrewing, manually filling in the powder one by one and securing it. Repeat the next capsule and the next. Obviously this is no lab quality, but accommodates humbly. Dry hands and no liquids policy nearby when prepping is a must.

Each capsule thus measures between 150 to 200mg even mix combination of betaine HCL + pepsin. I take this anywhere between two to three times a day during meals.

Magnesium, Zinc + potassium

Once again, it’d be redundant for me to repeat what I previously asserted Magnesiums as an inrefutable necessity. For years without end, I still cling to my morning ritual at applying my own DIY magnesium oil based on any Magnesium Chloride flakes I can afford; dissolved in hot but not boiling – distilled water.

The question that I am yet to find an answer for; is whether they disturb or augment the effects – of fasting windows. General guidelines amongst fasting community suggest none for short fasts. However, to this day I remain pragmatically leaning to safer side of the equation; having previously speculated that during stressful periods that subject to mineral losses – be it through sweat / perspiration I’d certainly take at least a small bite of magnesium; alongside with salted water to mitigate any worrying and signs of deficiencies. Ranging from fainting, palpitations, slow breathing, odd heart beats etc.

Zinc is what I’d consider a long lost forgotten mineral. I need not bother repeating their crucial importance covered in part 2 of this Annual Food For Thoughts.

Vitamin D & E, Milk Thistle, MSM, Baking Soda, COQ10 Aspirin.

I have begun supplementing liquid vitamin D form, derived from lanolin anywhere in the dosages of 4000 IU to self experimental 10,000 IU (ten-thousand) per day. I’d warn for the most serious Fast-ers out there however – that I do notice a glycogen uptake response upon mixing it with water first thing in the morning. Indicating that it MAY have a somewhat insulinogenic effect. To not spoil my fasting window therefore – I’ve decided to apply up to 7 drops topically – on necks, upper pecs, shoulders arms and backs. I put my faith, that utilisation this way is not compromised as from reading this study.

Liver health wise – Milk thistle and organic sulfur MSM. For joints, methylation support agent, an anti-inflammatory and a bone growth hormone potentiatorMSM is what I’d take first thing in morning for all my fasting window. I’m not entirely convinced over the fear-mongering of Milk Thistle’s estrogenic potential, I’m still taking it regardless to help my liver handle all the incoming surplus of calorie. Especially during refeeds.

As explained in Part 2 – Vitamin E also is another one I’d consider supplementing daily to prevent excess LDL oxidations. I’d imagine should anyone dare similarly attempting an Omega-6 PUFA Keto N=1 experiment – Vitamin E and any extra antioxidative support would be crucial.

If statins is the most prescribed drug for aging population – COQ10 is defenitely something I’d continue investing from both supplements + food form as I get older. In addition to of course – natural source from beef hearts & livers.Beyond an antioxidant for the heart but also for kidney health I’d continue taking them on up to 450mg per weekly dosages.

The (somewhat) conditionally-Essential/s.

It’s amazing how much Intermittent Fasting can blindingly saves you so many other minute things you previously thought of being crucially essential. Yet by the grace of passing time itself – eludes much of this fear altogether.

1/4 Multivitamins

Shocking but true, that a significantly 3/4 part of this year – I’ve trialled my next austerity measure – by no longer buying a Multivitamin. My prior choice – the Natures Way multi-vitamin with Spirulina have saved me $15. But does it save me anywhere else? So far, I am surviving.

My reason for omitting them is beyond just saving money – but it is my own interest at truly concentrating on understanding and feeling the effects of isolated mineral intakes themselves. From Magnesiums, Zinc, Potassium, Coppers, to Chromium without added influence of “all-in-ones” blanketed solution.

I’d still classify them nonetheless as essential within my manuscript; fasting or non fasting. A context whereby I still mildly believe a multivitamin still holds in place – is when you are unexpectedly exposed to heavy and regular – stressful waves of change, particularly towards hotter seasons. Many of water soluble vitamins – are likely lost in the process anyway due to fasting or ketogenic’s diuretic nature.

I suspect the need for multis also apply amongst those who travel a lot overseas. Beyond pro, prebiotics supplementation (or in my case, extra betaine HCLs and pepsins) – even if you intend to cook your own meals, you will likely not going to look and feel an exact 1:1 replica of your former self, just from a change of environment.

2/4 Chromium Picollinate / Chromium GTF.

Throughout this year of fasting and feasting – I’d consider this nevertheless essential, but not as life-crucially essential as submitting to humongous 1000mcg+ per day. During 5 days of KETO+IF however – the usage and reliance on chromium is obviously MUCH LESS. I do not think lowering the glucose anymore than what is necessary seems that well justified.

However for carb refeed days or the few attempt/s of HC+IF weeks – very different story. Contrary to the advice of Lyle McDonald – I still believe any “insulin mimicker agents” to be a necessity to keep glucose control in a favourable range. This makes sense to me, pragmatically at least – since you must somehow metabolically prepare yourself to partition that much of caloric surplus of any given “refeed” day. For anyone to refute the need for these supporting agents – is beyond me.

3/4 No-Tropics = optional. ALCAR – still slightly important.

I am glad to say that my reliance on Notropics overall have lessened throughout this year. Simply a pinch of ALCAR into the cup of coffee alongside with baking soda. Or within my pre/intra workout solution as outlined above – ALCAR summed up as my cognitive insurance for getting through the day as emotionally collected, as possible. As I wrote previously, I do not mainly “worship” ALCAR as a weight loss simpleton icon. But also as a muscle protectant during stress during training.

Other NoTropics – including Gingko Biloba or the expensively straight 98% Mucuna concentratesboth remain to this day – an optional “novelty”. I am glad that I have survived cognitively day in day out without such reliance as I was back in 2017. Such supply still remains usable, sitting more than one year old now as I’m typing this.

4/4 fish and krill oils supplementation = detrimental to my morning state of mood?

The most disappointing suspect of all supplementation/s this year, goes to Krill and Fish Oil’s detriments on my psyche-well being. Anecdotal phenomenon suggests their oft-proclaimed anti-inflammatory effect do seemed plausible in the short term, yet strangely turns out worse when supplementing long term.

My on/off intakes have been quite similar in that I am finding Fish oil supplementation as simply just that – confusing and inconsistent. 

At worst – ranging from very pronounced feeling of helplessness, followed by very “heavy” thoughts – both occuring first thing in the morning for at least few hours.

At best – I only noted for their relaxing effect particularly before bed. The above revelation however, is what kept me worried.

I’d still supplement but nonetheless keep a vigilant journalling and whenever needed be – periodize.

Meanwhile, wholefood sources I’d wager, cannot be ignored. There are other things besides Omega 3s and the complete proteins amongst sources such as sardines, mackerels and/or organ meats (particularly brains). Namely the much needed traces of selenium and copper. Hence, ignoring any Omega-3 intakes altogether in my opinion, isn’t wise.


End part 3 of 4.

Now onto the last and final part – of me discussing surrounding aspects of budgeting and final thoughts on Fasting – my deep contemplations – of both its effects, impositions to the world around us.


2018 Annual Food For Thoughts: Cyclical Keto+IF (2/4)

2018 Annual Food For Thoughts: Cyclical Keto+IF (2/4)

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Previously I have summarised all that I could in a single post about 2018, rain or shine. Here we’re getting to the more important bits – every noteworthy updates and interventions.

You are reading someone else’s in-depth account/s of nutritional & 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. Don’t like it? Then go somewhere else. Pedestrian Normalcy welcomes you back with open arms.

Noteworthy findings & experiences.

In total I’m discussing eight (8) highlights:

  1. Vitamin A and its confusing importance.
  2. Incorporation of Gelatin.
  3. Monounsaturated fats = better sleep?
  4. <30g carb attempts: a blessing in disguise?
  5. Potassium Bicarbonate: not a safe potassium?
  6. Experimentation with PUFA intakes,
  7. Vitamin E: not just for PUFA damage control. And;
  8. Baking Soda; revisited.

Financial oppression sadly; gave me next to no room for other micro interventions.



Vitamin A – a confusing importance for gut health on Keto.

My research led me to realise that both Beta Carotene and Retinoic acids  – may potentiate protective effects on the gut lining. I am calling this “confusing”, because the two competing forms Beta-Carotene (deemed as “inactive” vegetarian sources) and the Retinoic Acids (deemed as “active” animal sources) – still remains open for debate to their bioavailability. Majority nonetheless insists that Livers remains as the best source there is.

Another layer of confusion – individual genetics. Some literature suggested there are those who are able as well as not-so-able – converters from the inactive to the active form. Particularly, individuals carrying both 379V and R267S alleles; were suspect to this conversion inability. Do I believe myself to be a “good” converter? This I don’t know without resorting to expensive Google®’s 23andme DNA screening.

It is well thought that Vitamin A status is augmented with dark leafy greens. But this study – found that hypothesis dubious

…So what to make from all of this?

If I don’t have Livers for dinner (sadly perplexed why beef livers have skyrocketed in price recently), then carrots & pumpkins are here to stay; at least on the basis of affordability.  Taking it with plenty of fat encourages a better inactive -> active ratio conversion. 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.

By no means organ meats is given up. 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 “respect” truly means; by consuming the most worthy parts of the animal as I wrote earlier.

buenosia-carol @ pexels.com


Inclusion of Gelatin & Zinc for digestive resilience.

The quest for reducing my reliance of Betaine HCLs and Pepsin supplementations first led me to gelatin. It all began me pouring in about 10g worth of cheap Mckenzie’s gelatin powder into my post whey workout shake, one cold evening of August. From there I almost immediately felt – a settling down process of digestion – that much sooner.

Weeks later gone by so compelled – I’ve then decided to write an entire separate article on Gelatin alone. Alas – they can be quite costly considering; especially considering I’m still reliant on  existing unflavoured WPC protein supplies.

Next, another such “long-forgotten” mineral that almost nobody reconcile its vast importance – is zinc.

Re-reading my (prior years of) Master Research & Notes convinced me to reconciling zinc deficiencies’ closely implications to that of gut and digestive function impairments. Also beyond the gut – this study pretty much collates up all about Zinc’s relevance to insulin action and liver health.

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, a “sturdier” feeling everything there is deep in the belly. Much less of a feeling as though that something has “leaked” elsewhere. Very difficult to describe; as I doubt myself readily accomodating a $30,000 debt on biochemistry before I can then explain it all in plain English.

So how shall it be best taken? So far – still learning. I’ve tried semi-empty stomach state (as in combined with training preworkout BCAAs) as well as during and after presence of meals, in and out of – refeed days. Research wise, Chris Masterjohn – advised all zinc intakes should be done on an empty stomach, away particularly from foods rich in trypsin inhibitors and phytic acids. Surprisingly, taking it with good ol’ whey proteins seemed highly synergistic at leveraging IGF-1 response.

Alas, financial oppression continues clouding me. A choice between short-dated avocados or 100g tub of gelatin? I’d choose the Gelatin. For the zinc – instead of downing oysters one after another knowing it cost $1 per serve – I’d rather scrape some coins for a 110 tablet worth of chelated zinc for three bucks (though beware this has calcium which may or may not limit its uptake) or a 90 serves of 200mg Zinc Sulphate; for 10 dollars.

Even though I did disclose in 2017 that 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.

Julia Sakelli @ Pexels.com


Monounsaturated fats = better sleep quality?

I found throughout this year that my sleep / restorative quality seemed more convincing with monounsaturated fats (particularly olive oils on main solid meals). But what about Saturated Fats? From butters and coconut creams and oils?**NEWS FLASH!!! Coconut oil is pure poison!!!!!***  Nevermind that pitiful sensationalism.

I am yet to understand why saturated fats (or how various types of fat) cause changes in sleep qualities. At least however, this study (based on mice) may shed some clues – that saturated fats, but not unsaturated fats – impose changes on select genetic “clock” expressions (“Bmal1, Rev-erbα, and Per2” to name a few). It was needless to say, a technically verbose paper requiring some pre-existing knowledge which I am yet to understand them, unfortunately.

In spite of my previous subscription monounsaturated intakes, this is not however – a conclusion that I am a “saturophobe”.

After all, there are two key missing nutrients in wholefood sources of monounsatured fats (nut seeds, olives). They are Calcium, and (the arguably more so vital) – Vitamin K2.

I know all too well with every pedestrian’s darling of all things “healthy” – kales – seems promising in a form of Vitamin K1. But the much more complex “FAMILY” of K2, from exclusively dairy sources – the MK7, MK4, and MK9-MK10, are almost absent from greens. Those complex forms of K2 seemed plausibly more important at reducing CVD risks than K1 intakes alone. Besides, K1 (again from kale, beet greens, silverbeets, etc) – needs plenty of fat for proper uptake.

So, my hunch for the best all-in-one solution? Gouda cheese. Apparently, the longer it’s aged (13 weeks+) the better its K9 Menaquinone concentrations.

Katrin Leinfellner @ Unsplash.com

Besides better taste, with saturated fats – I feel more mentally attuned like a “sponge”. Intermittently receptive (for the lack of better word) to anything informed at me. Similarly akin to my first experiences with ALCAR / Acetyl L Carnitine.

My problem however, is again tied to economics. The ALDI® 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 inflated pricing of butters I witnessed this year; sadly restricted me mainly with olive oils and peanut butters. I can recall a 250g salted pat costs an affordable two $ between 2015 and 2016. Now? It’s three+ dollars

At the very least, 95c Woolworths Coconut Creams; as I mentioned earlier for their excellent affordability – remains to be the only affordable staple of sat. fats next to normal block cheddar cheese. Otherwise, it’s all predominantly olive oils, some (liberal, not too often) intake flaxseeds, walnut kernels and peanut butters (no added sugars).


<30g carb Keto attempts: a blessing or a curse?

My few “tests” amidst <30g intake of Keto/IF days – was somewhat of a blessing. Yet also sadly a worrisome experience. Mineral deficiencies symptoms, the slow breathing, and overall feeling of unease – were back in full force. More so with revenge.

On the flipside, although yet to be conclusively defined – some pattern of digestion ease convinced me; that restricting my solid meal to just eggs, meat sources, the butter/oliveoils and condiments – brought the most immediate nutrient assimilation I’ve ever felt in 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 (IMPORTANTLY) – such intervention enabled me to survive being the leanest; whilst offsetting visible muscle losses comparison inbetween pre and post refeed days.

Sounds hyperbolic and egoistic, but at what cost? the return of mineral deficiencies symptoms above; forced me to re-evaluate my thoughts. Thereby seeking and trying – other types of magnesium and potassium soon afterwards.


Potassium bicarbonate, the worst potassium? Magnesium malate: yet to be convincing.

Starting off with Potassium Bicarbonate (or ‘PBC’ or ‘K/Bicarb’ as I shortened it) – current medical literature praises it a lot. It surpasses the good old baking soda for reducing urinary calcium excretion (…does that meant more calcium retention?).  Anecdotally, Potassium Bicarbonate garnered effective control against those experiencing excessive diarrhoea from other forms of potassium (namely citrate).

Unfortunately, I had many adverse reactions from K/Bicarbonate. The many episodes of tightness in the chest, with slow breathing patterns made me wary. In both fasting and inbetween feeding windows. With water, without water, on coffees, or just tiny finger lick amount. I could recall one Wednesday night surpassing my twenty hour fasts – whilst grocery shopping the next $30 week’s budget I almost fainted as I browsed the aisle. I literally had to brace myself to keep myself awake.

Next – Magnesium Malate – often praised to be a superior form due to its malic acid at supporting the Krebs Cycle, as well as promoting a detoxifying process against heavy metals; particularly alumunium. 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.

What about the energetic (or ergogenic) part of it? Although an anecdote – some seemed to report overstimulation. Throughout weeks of using it on/off as preworkout aid – so far I am finding it somewhat difficult to find any distinct benefit throughout my training windows.

Perhaps, I shall stick to what I am familiar with. The nanohydrate based magnesium citrate (“Magnesium Forte” by bioorganics) as a plus also provide manganese (one of few minerals which helps offset the excess zinc dominance) as well as vitamin B6 (being synergistic with Zinc). 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 only small finger pinch amounts – already gives 247mg of potassium.

In spite of all that I am still learning, as there are many others yet to be experienced (Potassium Citrate, Malate, to name a few). These perhaps are reserved for the next year of scrutiny to unfold (with the money to allow, somehow).

Kilian Peschel @ Unsplash.com


Experimenting with Omega 6 PUFAs on Cyclical Keto + IF.

I wrote an entirely separate article; calling for a strong re-evaluation on our understanding of Omega-6 PUFAs. Yes the industrialised “666” of agriculture. The heretics of all things “health” and “fitness”.

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 Nuttelex® sunflower spread (how colourful and bright the packaging!) The PUFA concentration is as according to the packaging is 41% sunflower (17.5g saturated, 24g poly, 23.4 unsat). I’m also using Heinz Garlic Aioli. Both sounds plentiful enough of PUFA to me (the 65g of fat per 100g content in the Heinz® Aioli is only 5 grams as sat fats).

Also to ensure higher Omega-6 to 3 ratio throughout these sporadic experiments I’ve upped the intakes of both flaxseeds and walnuts (though quite a sorry on my wallet) anywhere between 20 to 30 grams huge combo lots as per to my digestive comfort.

How did it go? …Not very good.

On my first full 5-day-pledge of  Cyclical Keto+IF on predominantly PUFAs – I felt more susceptible to feel sick. As in  groggy throats, stuffy noses, and excess mucus. These seems persistent almost without fail; wherever PUFA’s on the meal.

Worse – training windows seemed adversely affected. During  my 5×5 to 6×6 limited rest training across up to 12 exercises – I felt tightness within regions of the chest which were not there before. Especially among tension hold machine eccentrics. ISOLAT-DY Back rows, ISOLAT-Front lats with overhand (bicep) grip seemed repeated suspects.

At times, heartburn and overall tightness sensations were more prevalent than if I were to use less PUFA oriented fats. Betaine HCLs and Pepsins certainly did help, but I still aim to reduce my reliance on it. Amongst refeed days of (light of course) PUFA intakes I also noted surprisingly – that upon Mondays and Tuesdays – there were much less bowel movements.

My verdict? Given from my sparse experiments (on/off with various concentrations) thus far, perhaps it’s likely a “no” for me. However, by no means that I am giving up other very specific form of PUFAs – some liberal flaxseeds, and not forgetting also – copious amount of selenium vital for thyroid function from brazil nuts. Besides, they complement as crunchy companion next to my (next revised!) humble DIY whey cheesecakes.

7/8 Vitamin E – not just for damage control.

Having done the above delirious self-experiment, I am obviously concerned with the many theories over PUFA’s notorious inflammatory effects. Hence prompting me to supplement Vitamin E. The dosages found in commercial shelves however are  hilariously high (250IUs being the smaller amount) – hence I only take up to four in total each week.

The strangest effect I am yet to understand why – is that Vitamin E helped improves sensory and palatability perception in ALL FOODS.

Searching for any medical literature on this phenomenon sadly returns with almost nothing. But one paper suggests Vitamin E’s possible relevance to taste buds and olfactory sensory mechanisms. Although that study sadly, is highly priced against public access.

Further that, interestingly – I have experienced strangely very FAST – hair growth whenever I supplement Vitamin E. This is not a joke – I expect to do my DIY-Undercut-Fades ritual/s approximately once every four & half weeks. On sporadic Vitamin E supplementation? As often as once every TWO and half (2.5) weeks. 

8/8 Baking Soda; revisited.

Last noteworthy exploration this year (as well as the previous) is me revisiting Baking Soda. 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 = I do feel some elusive effects from it.  

Many literatures claiming Baking Soda’s benefits – from improving insulin sensitivity, ergogenic preworkout aid, increasing bodily CO2 levels – all indeed sounds intriguing. I myself confirmed a greater – muscle glycogen uptake in mixing whey shakes with it especially during refeeds. Referring back to Lyle McDonald’s Ketogenic Diet (page 47) shared a study suggesting that a rise in Ph; from supplementing sodium bicarbonate does help prevent protein breakdowns.

More baking soda seems good then right? I remain ambivalent. Tinkering various intakes throughout Cyclical Keto, now IF, during and out of refeeds – I notably experienced some unexplainable light aches in joints within 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 may compromise bone mineral density.

And what about the gastric GI stress effects? Yes I do experience mildly as such. Obviously not as severe as this anecdote. This just confirms that “nature” is never benign.

I no doubt willingly praise it as an “essential” preworkout aid next to creatine + ALCAR – but unfortunately also almost without fail – I experience constant burrping during ALL training windows. That is, baking soda mixed with or without – commercially sweetened products – BCAAs / various preworkouts / beta-alanines. Perhaps the so called “adaptation” process is required,  akin 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 an event.

Baking Soda; whilst however seemingly essential; be it Keto or non keto – remains noteworthy to be experimented only at an individual level, further at his or her’s metabolic variability.

All this debate of “Acidity = bad. Alkalinity = good” remains subjectively complicated and context dependent.

INDIVIDUALISED Nutritional journalling remains for life. After all, that’s what Nutritional Humility™ is all about – endorsing individuality against egoistic and subjective – epidemiology of Correctness Hierarchy.

End part 2 of 4.

So that wraps up the second out of four parts. Next in Part 3 = my discussion surrounding training, refeed protocols and (further notes) on supplementations.
2018 Annual Food For Thoughts: Cyclical Keto+IF (1/4)

2018 Annual Food For Thoughts: Cyclical Keto+IF (1/4)

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To help with consistency I’ll structure this feature writeup as similarly to previous as the following sections:

  • PART 1
    • Summary
    • My Setup thus far.
    • Problems?
  • PART 2
    • Notable highlights & experiences
  • PART 3
    • The Carbohydrate Refeeds
      • “You don’t need refeed!”
    • Training
      • About me / my average stats
      • Training Samples / how hard do I train?
    • Supplementation – Training
    • Supplementation – during IF days
  • PART 4
    • Costings & Meals Prepping – is Keto/LCHF more resourcefully affordable?
    • Sample Plans
      • Longevity Analysis
    • My (broader thoughts) on Intermittent Fasting.
    • End

You are reading someone else’s in-depth account/s of nutritional & 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. Don’t like it? Then go somewhere else. Pedestrian Normalcy welcomes you back with open arms.

A summary.

A humbling and resilient episode. Which in my opinion still remains unchanged – as instinctual necessity.  I’d willingly conclude that no other nutritional intervention, other than the Cyclical Ketogenic +IF, are as daringly honest at truly questioning your capacity for living life to the fullest.

It is what I consider a “complete exhaustion”; at teaching the mind and body to survive against many diverse contexts of “stress”. From one context of psychological / physiological sensing of scarcities (metabolic “damage” as readaptations / stress). All the way to determining readiness at surviving fitness meritocracies (resistance training), and how readily well the partitioning efficiency of all nutrients within episodic caloric abundance vs scarcities (severe deficits vs. surplus / refeeds).

Every struggles faced this year have been met far more genuinely challenging than anything I’ve witnessed collectively. Including  that of all my former years of CKD alone in 2017 and 2016. In spite of all these – I am glad to have survived much of 2018 without the need for excessive support of No-tropics. My anxieties and depressive outlooks; inspite of daily frequency – have convinced me not to rely on their usage.

What about HC+IF days/weeks?

I no doubt would plainly admit – that HC+IF (that is “normal” low fat, high carb) days are helpful to maintain lean muscle mass. I however remain skeptical at times in questioning my own digestive & metabolic readiness; at allowing copious amount of food in the hope that I am “readily able” at coordinating them all into supposed anabolism; without the risk of that pending / “looming”, or lingering – hunger pangs and anxieties I often discussed earlier.

Another concern is the blind pursuit for “accessory” foods. White bread alone, and/or “refined” low fat products –  either is never satiating. Period. You’d need syrups,sauces, condiments, and other trivial accessory-foods to make it all worth while.

Is such an HC+IF eating window a blessing? Indeed. But this hedonic impulses at acquiring more such “accessories” as “flavour” – is abusive to one’s existing financial means.

Carbohydrates nonetheless are still necessary.

In spite of all my praise of Cyclical Keto+IF,  I may appear as though I glamourise starvation, or nutritional masochism. I still however asserts that within my booknever to promote such a case for an indefenite lengths of time. 

It is neither wise nor productive, in my opinion from all that I’ve explored – to stay in a prolonged starvation. Carbohydrate refeeding periods after all – awakens the much needed insulin response to enable their destined job – at rapidly utilising glycogen recompensations as they should be; to prepare me yet for another week of embracing overall resource scarcity.

The word “Intermittent” in front of fasting here, is excruciatingly important at reminding us all not to deeply entrench ourselves in binary dogmatism. Whether in keto or out of keto, within fasting and feasting – I have embraced all realms unbiasedly, each in their own microcosmic experience/s lived to the fullest.

I will be discussing more on refeeds on Part 3 of this Annual Food For Thoughts.

sample 20 hour evidence.

My Setup Thus Far

My most often used setup (surrounding higher protein, but still LC/KETO) + intermittent fasting setup more or less remains unchanged from my previous write up. Fasting begins from 12:30AM onwards. At times when I am still hungry – by 1 AM before sleep.

Mondays through Fridays remain as my 18+ hour fasting days, less than six or (even five) hours of eating window. On Wednesday (my resting day) – I fast willingly up to no more than twenty (20) hours.

Once again of course, warm liquids only intake during all fasts. Not even Creatine with coffees; as I believe arginine, methionine and glycine are all gluconeogenic. Simple black coffees, always – remained as staple. Alongside with few occasions  – warmed apple cider vinegar + water, and (sometimes) quarter squeeze of lemon. Pinch of baking sodas, himalayan salt  and cream of tartar in both the coffees and the warmed ACV drink – helped maintain the needed mineral intakes throughout these 19 hours+ fasting windows.

On training days – my “breakfast” technically begins as soon as I sip my preworkout solution consisting of either a preworkout formula (branded) or my default 10g worth of BCAAs with creatine. In my opinion – it remains debatable whether the small caloric footprint out of this temporarily “fed” are enough to pose concern; considering the sheer volume of training that likely overwhelms it.

On a non fasting day (Wednesday) – breaking the fast simply involves a whey protein shake at around 8PM or as late as 8:45PM, followed by first solid meal of the day at 9:40PM. Many would ask why for the whey protein – speaking only from my experience – I am convinced that higher protein intake help offsetting lean muscle mass losses. Deliberately delaying such intakes in my opinion makes reaching daily calorie intakes very difficult, if not at times impossible.

Top: HC+IF highest intake Low: LC+IF lowest intake

Lowest / highest calorie intakes

General IF Days (HC+IF/LC+IF)

The highest recorded for Keto/LC IF days are 1800 calories. The lowest? 1220. Per day. Yes. On training days. 

“Hunger” hormonal response/s in the context of resistance training remains confusing. Some reported decrease, some – increases. I somewhat belong to the paradoxical group whereby rest days is an inclination to eat more. If I am not hungry even after exercise then by logical instinct – why should I be eating more than what is pragmatically necessary? Numerous occasions have set me unconvinced for big caloric surpluses. Even after a squeamish 35g worth of post workout WPC with up to 150ml or even less worth of full cream milk+water (to save supply for entire 7 day longevity use).

Nevertheless whenever hunger is felt genuine – higher calorie intakes during KETO/IF ranges possibly between 1650 to 1800 calories. But subjectively vary in terms of practicality – from very difficult – to just downright impossible. I have warned not to advocate this in the book repeatedly – that surplus attempts on any Ketogenic regiment is unnecessarily taxing to the digestive system.

Refeed Days (2.5 days or 48 hours minimum)

So when do I truly eat like a hungry person? That’s when refeed day/s come in. Either as 2.5 days Body OPUS Style (beginning from Friday’s late afternoon as preworkout meal or starting from a high carb dinner / 1st solid meal). Or my tried,  and long practised – 48 hours feeding window from rise of Saturday to Sunday bedtime.

Highest calorie intakes on high carb days are so easily doable. Up to 4500 calories were recorded in first day (Saturday) before the mildly decreasing to 4000 or even 3500. More on refeeding protocols in Part 3 of this Annual Food For Thoughts.

What about HC+IF days?

Quite a different picture. The highest intake is 2500+; that is if I opt for a preworkout meal as the first legitimate breakfast-prior to evening training. I find high intakes to be a lot easier amongst non-training days whereby rest and anabolism are expected. The lowest? Less than 1600 calories.

In spite my seemingly patriotic insistence to Cylical Keto/IF; as I mildly suggested beforehand – should a Ketogenic intervention is not conducive to someone else’s physiology – a conventional low fat paradigm such as HC+IF or even ISO+IF (33/33/33) I’d wager would serve plausible alternatives for reducing overall resource footprint.

Are there “Problems”?

Of course there are “Problems”. There is no such thing as fitness or nutritional utopia. “Survival” and/or “Anxiety” is an inflammatory event, “low”, “high” grade, I don’t care. Accumulate enough, Nature shall rightfully respond with all sorts of derangements and repercussions.  

I’d wager – speaking out of my (nearing) four years persisting within this way of life can attest – “surviving” nutritionally on a limited <$30 per week is just as legitimate as “surviving” on your next 300+ pound deadlift PR attempts despite lingering L5/S1 disc degenerations, knee patella mistracks and/or addictions to painkillers


Risk of metabolic damage?

Some reassures this an evolutionary trait as just simply that – a state of self preservation. Any word pertaining “damage”; especially out of today’s black-dog buzzword “Metabolic Damage”; in my opinion nevertheless should imply less of a binary negativity. If anything, it’s a perfect response of Nature at keeping us alive amidst dire resources.

However such is also a period of inrefutable catabolism; in a way that it nevertheless imposes my other primal admission of needs – at a compromise.

Whether it is a subconscious deactivation of certain “impulses”; eg. libido / reproductive systems. Or an instinct hesitation against more exercise / caloric expenditure due to sensing of prolonged and delayed injury healing. Or the helplessly excess lactic acid production during cortisol overload. Whatever physiological and/or psycho-social case may be – what feeds in, ultimately determines and affects the fate – of what gets out. 

Whilst “Fat loss” per se is not necessarily my goal of life (despite vanity remain as my own primal admission of need) – it has been interesting nevertheless that I’ve stalled at a certain weight point, despite five-daily basis of <1400 calorie starvation. Combine that with desire at maintaining fitness meritocracies – accumulates enough for a perfect storm towards catabolism.  


More than 20 hours fasting? I’d say no.

That long of a fasting window to me – is borderline impractical and imposes far more metabolic stresses than it already is. Once again, I am me. You are you. I am not obese. As a disclaimer – this is not a blanket gospel for all physiologies.

Daily pragmatic caloric needs – still remains a physiological necessity. A multivitamin may help a prolonged extended fast for any micronutrients gap. But eating whole foods themselves, I’d wager – are more fulfilling from a primal instinct perspective. However this necessitates a well-coordinated scheduling; which may prove a struggle in one’s inflexible daily motions.

People do not also factor in – the sleeping window – which that not only counts towards the number of calculated hours next to the (awakened) fasting window. But also plays a role in both digestive readiness and comfort. I plainly admit I’d love eating my food at night close to sleeping window. But what if it gets too close / late? Caloric deficits once again are inevitable. Both my digestive capacity and readiness would blunt and thereby a loss to effectively partition any incoming calories.

Sadly, I hereby conclude – fasting beyond 20 hours threshold – is likely too detrimental for my overall sustenance.

OMAD / One Meal A Day seemingly appeals to many people, especially if they hold long and actively demanding occupations. But I’d wager that simultaneously compressing so much competing characteristics of food – acidity, alkalinity, fibres, sweet vs salty vs “umami” Food Combining  would very likely be an impending issue.


People immediately assume I resort to all this by “choice”.

A major problem this way of life imposes, five years strong since 2014  – is withstanding every outside dismissals and frowns of me as simply just that – a resentful, non-significant footnote to society. Under their lexicon – they assume I still have “choices”. Worse, they resort to politics of “-isms” / gender inequalit”-isms” to weaponise their arguments. I beg them to reconsider; over the unreconciled death & suicide statistics on men.

Nevertheless “man” or “woman” – until you truly understand what “scarcity” is, beyond finances but deeply at biological level – depleting enough of your blood ketones, mineral reserves and glycogen compensating all that of your inner pursuits (fitness) and liable obediences (sociological) – you have no right to claim “gender” or “circumstantial condescendence” as sole basis to fuel your argument towards your own correctness superiority.

There is no room for “politics” in the realm of nutritional “fasting”. I’ve said this before, I will stress it again. In the context for life’s preservation – Fasting is not a “choice”. 

Why? Because it is NOT a hedonic or metabolically a beneficiary “privilege”. Hence, it is NOT a “choice”. It is easy to fall prey to subscribe that Autophagy is a readily state of rejuvenation from catabolism; but such a state exist without its concerns. “Choices” assumes there is always a longing for a politicised, sentimentalised – “lesser-evil” option. Except sadly there is little, if at all – “lesser-evil” ways at sentimentalising “choices” in Nature. Period.

Whomever you were; names undisclosed – condescending me down to the depths of all directions – I implore one day waves of change shall overthrow all your prior Survivorship Bias and unsolicited advices down my throat. It’s not a matter of how. It is a matter of when.

Until such time arrives, I shall leave you quietly at absorbing your own pitiful remorse.

Intermittent Fasting; nevertheless is here to stay.

Looking back at the dawn of my very first day of intermittent fasting, on Christmas of 2017 – prepared me a year of resilience like no other. Fasting intermittently, combined with further (to nearing point of dire) austerity – all nevertheless reinforces my own Self-Authenticity – at prevailing against each and every hour of hunger, condescends, barriers, and turbulences.

No matter how much bickering one may frown against the Institutions or the powers that be; we all, nevertheless are left with only one (1) eventual instinct at surviving against insecurities.

I am convinced such eventual instinct – has to be Intermittent Fasting. It allows us to reignite – our inert, INDIVIDUAL and  biological definition – of what “enough” means. A reconciling of our own existing securities, from deep beneath us. Not from “Scientific” perversion of pursuit for statistical”correctness”. But simply acquaint ourselves on our own biology for determining our authentic resilience. Based off from no other “bodies” – be it government bodies or Institutions – than our very own.

Waking up to dawn with no food then begins – the authenticity – of life’s tests. When Food arrives inevitably on the table – you will reinterpret them that much more authentically as sustenance; rather than blind hedonic impulses glamourised amongst pedestrian billboards, glossy packaging, and TV screens.

End part 1 of 4.

Meanwhile, what could be more better than celebrating end of year without an improved whey cheesecake recipe? With up to 40% less resource cost? Be sure to check it out and leave a comment.

I implore all readers throughout reading this frugal “Nutritional Annual Report” – what you make out of reading this account is however up to you. You may mirror my “opinion” but not exactly a 1:1 match and ratio – of my unknown deficiencies or metabolic incapacities.

Next part I’ll discuss notable highlights and interventions thus far .

2016 Food for thoughts Keto anniversary Part 3/3

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 Continuing from second part – I hereby am sharing with you my food for thoughts (so far) from what I learned during my first Keto Anniversary (2015/2016).

Part III/III – Anniversary thoughts #4-8

This last and final part of my ketogenic anniversary post is perhaps the most difficult experience I had to write so far. Because there is a lot that I felt the need to separate out between what is currently objective (research, stats, papers, etc), and what remains subjective (anecdotal’s and oppositions).

I hereby do apologise if I still do not possess the right medical lexicons; as I clearly am not well-versed within more complex nuances of nutrition & physiology.  I will as always – try my best to discuss and finish my remaining four food for thoughts as outlined below:

  • Do WE NEED carbs, empirically speaking? – in my opinion – yes AND no.
  • Hunger Management on Keto – What to do when you are hungry inbetween meals?
  • Supplementations on Keto – My usage and choices as accordingly to my experience/s.
  • Conclusion – Should everyone be on Ketogenic Diet? My closing thoughts so far.

5/8 Do we need carbs? Empirically speaking?

In my humble straight opinion – my answer carries both a “Yes” and a “No”. Do we empirically need them? My most defenitive answer is ironically the most naive – such that I do not empirically know so far.

The more I seek objectivities; the more subjectivities I tend to find (and later experience) along the way. The more curious you get for seeking for the “right” answer, the more confusing it gets. Before we actually go further, I’d dare say to make things easier to begin this discussion I’d rather start by asking you a counter question for thought.

Which / What is your primary or current life contextual aspect?

Again as I said before that all this is Context-Sensitive; I can only so far ascertain on the basis of individualities. In that a “correct” answer (yet still subjective) lies somewhere from understanding the context of an individual’s way and patterns of living. Such as one’s own circumstances, endeavours and pursuits. Each one of those three things could be reasoned as likely to be a combination of these three“categories” of reasons / or three contextual aspects:

  • Academic / Tangibly-Meritocratic (academia/career, influential passion or competitively driven pursuit) – you could be a highly invested fitness enthusiast, or an amateur competing bodybuilder, fitness model, or a keen nutritionist. You pursue towards outcomes that are both tangible, and/or likely concrete and visible to not only yourself; but likely also to others. 
  • Physiological (to address an underlying set of subtle or significant physical concerns) – you may have an existing array of health and lifestyle concerns that you wish to address positively for change. You pursue outcomes that speaks only viable to you (as per to your own physiology). 
  • Socio-Economical (stratifications preventing able sustenances) – you may have been Systemically predisposed to a severe, challenging fiscal uncertainties ahead; preventing you from living and sustaining yourself sufficiently. Forcing your very own life; often without will or consent -towards the edge/s of frugality

We can argue which is more “legitimately” difficult or worser context to live / to experience. But arguing here and now is not the time. Comparing one against another is futile moral exercise; because hardly anything out of this comes out as objectively even. Who would actually feel objectively comfortable from being compared to anyone’s objectively lesser circumstances anyway? You’d only get a subjective outcome. That is – of never ending futile and frivolous arguments. 

Whichever “category” or aspect you fall under I trust you will find my insights as relevant and respectful as possible to all three.  Your circumstances will dictate your bias primarily towards one of the three, but it could never completely isolate the other two concernsSome combination is bound to be inevitable. 

Nonetheless, I will begin by splitting this discussion between the “Yes” and “No” arguments – with the above three aspects in mind.

The “Yes” scenario/s

TL;DR  Carbohydrates are needed if you are :

  1. A seriously invested athlete; either intermittently (as a personal interest / enthusiast) or heavily invested (as career / professional).  
  2. Concerned for maintaining overall thyroid health (note: partial agreement but inconclusive).  
  3. Socially conforming or value social conservativism relative to your current external obligations. 
Luděk Maděryč / pexels.com 

1/3 – Yes – if you are a fitness enthusiast or an invested athlete.

Yes, you will need carbohydrates.

But you need to remain individually aware and strategic over two factors =  your metabolic tolerance and personal context/s of both life/fitness training. If you are already maintaining yourself consistently (and affordably!) well on a general HCLF paradigm and are fully content with everything it delivers to your physiology (and by way of “results” you’ve achieved) then by all means stick to it. For this – The Ketogenic regime remains only as tool/s and strategy for recompositions.

Only IF your context starts to shift towards anything in the sort of requiring higher, deservedly intensities; be it HIIT cardios, and resistance training (regular high rep/volume or high intensity principles) – then yes at some stage – a reloading of glycogens; be it muscular and/or liver – may indeed be required as a highly individualised and personal strategy. 

This requires a willingly flexible mindset towards self-metabolic experimentation/s. I’d caution however that it is never as easy as following someone else’s regiment. Be it CKD or TKD – as you NEED to be willingly experimental with as many necessary days weeks or even MONTHs before arriving at a viable concensus that is uniquely your’s, and your physiology.  As well as personal context/s of life and training.

There are many sources and guidances that best explains the nuances of these principles; since I am aware of the many subtly different types of CKD and TKD out there which does confuse many people. From Vince Gironda’s Anabolic / Steak & Eggs Diet to John Kiefer’s Carb Nite / Backloading. In the interest for respecting each author’s IP (Int. Property) behind these principles I highly recommend all readers to invest and immerse themselves for further reading outside of this blog.

CKD & TKD – my experience thus far + “old” side effects

So – from what I have experienced incorporating aspects of TKD (as well as frequent + infrequent CKD experiments) – Have I felt any “empirical” or objectively, palpable benefits? Absolutely. “Pump”, “fullness”, etc. All returned. But are these things – empirically speaking – a deal breaker to me? Not necessarily.

 Carbohydrates after all – only helped me regain what I have lost – though in my opinion it did not raise SIGNIFICANTLY ON TOP to what I have done before. It only helps bringing back the balance of what I have once lost.

What is objectively enough for me may not be objectively fulfilling enough for you.However in any case – there are few factors (3) to consider before anyone can decisively choose between TKD or CKD.

  1. First is scheduling commitments. If you absolutely cannot or are not prepared to cook huge amounts of refeed meals for just one day (think gobloads of potatoes, pastas, and rice) – then CKD might not be for you.  In this case, implementing TKD may be more suitable.
  2. Next is deciding to train or not training on a refeed day.  I’ve done both with and without training and I’d say for my own preferences I feel best to not train whilst on a CKD refeed day. Perhaps it is a given from my physiology that I just feel “less crowded” and less “laggy” when training with less food in my stomach. If I were to adopt TKD – I’d approach it as a post replenishment only; considering that ALL my training are actually done during low carb days anyway. On some days I do happen to not even feel the urge for actually consuming post TKD carbs. In this instance -simply upping my protein intake/s post workout satiates my need easily. 
  3. If deciding towards CKD – consider if you have any prior metabolic side effects or food sensitivities from consuming carbohydrates. Considering that you WILL HAVE to aim for a much, MUCH higher calorie intake (think at least “twice”) – your prior “Side effects” from your prior ways of eating MAY or may not show up again. For me – that’d be the feeling of stomach crowdedness, “lagginess” as well as mental cloudiness; just two of many symptoms I subsconciously had to endure from prior life of eating.

Having said all of the above; let me remind you all one piece of reality – …That NEITHER TKD or CKD – ARE appropriate for “beginners”….And that no, CKD is not a cheat day where you are excused to eat “anything” you want.

As I clearly believed and wrote – I absolutely would recommend that should you wish to partake and commit to a ketogenic lifestyle – then you must willingly adhere to a long term UNDERSTANDING, RE-ASSESSING and RE-Adjusting your micro-lifestyle, micro-training and attend to every  micro-physiology fluctuations and deviations around this new way of eating. All these so that you are more understandable over any continuing side effects and micro nutrient deficiencies overtime.

Thus, your endeavours – remains both your risk and responsibilities.

2. Yes (partially) – for thyroid and overall body temperature

The butterfly shaped gland is without a doubt – the most complicated for one to understand and to fully grasp over their responsibilities as it governs so many things. There is a saying once that everything about life – are both perceived and received from top to bottom. From head to toe. Where the mind goes, the body follows.

Likewise – hormones governs almost everything. Everything cascades downwards as a series of “daisy-chaining” system of commands; governing everything that your body needs to do in your motions of living no matter how minute.

All in the background. All as background processes.

HOWEVER – are carbohydrates really that needed for thyroid health? As things currently stands I remain somewhat unfortunately ambivalent as I tend to side to neither end of this debate. Because the more I read into these the more it gets increasingly convoluted.Whilst I am convinced on one end of the hypothesis; who believes that a slowing down of metabolism (a rise of TSH opposed to TH) is actually a favourable outcome towards LOWER MORTALITY and genetic longevity.

However like it or not – I am also partial to another end who advocates otherwise; because carbohydrates (particularly simple forms) does feel immediately convincing to me that it helps (especially during cold climate seasonal exposures)  – eliminating many some of my prior freezing / coldness alone.

Regardless as unconclusive as my thoughts seemingly portray on these concern/s, It’sTheWoo and Ketotic blog articles explored these concern/s in greater detail; although I am yet to fully understand in plain literacy terms…  

My “workaround” to this issue of being “cold”.

There is, should I say cautiously – as a ‘workaround’ if you wish to exclusively maintain a favourable body temperature within Ketogenic regime.

That is simply to Eat more. And Eat more frequently.

Eat and raise your calories progressively from predominantly fats (but ideally not superseded by proteins). I highly also recommend regular consumptions of nuts – particularly brazil’s and walnuts during winters if you can afford them. Try to make an effort to eat even if you are only feeling slightly peckish. Just a bit of insurance policy – that since you are eating more in general; I suggest also keeping your liver health supplement intake as digestive insurance.  And during winter times – nori / seaweed to keep yourselves warm.

As always – track everything over what you eat with Myfitnesspal as one day – you WILL defenitely be taking a look back. I can almost guarantee this to happen not weeks or even months. Perhaps even years in the future.

This is as high as I could tolerate. On Keto.

In any case this workaround “worked” for me as what I could only ascertain to the forced upregulation of T4 to T3 conversions. My further reading led me to have found conclusively that any “overfeeding” or hypercaloric interventions IN GENERAL seems to initiate this same response. And confirmed further by an exchange of thoughts between  Jimmy Moore with Kesser, Phinney, and Volek (particularly at 9:25 onwards).

The Cons? Well there’s always a catch, (or two) – It is extremely costly. Fiscally unsustainable from one attempt to the next.

Otherwise – when you CLEARLY have very few / limited fiscal means of accessing food; exclusively and strategically allocating a carb-refeed(one or even two day refeeds depending on volume, intensity of your training and genetics) could very well be indeed something to consider. And you may not even have to massively double your calorie intake as in what the CKD principle advocates; instead – you may wish to simply just eat at maintenance level.

3. Yes – for maintaining social conformities / culture / external gratuities

Our current pedestrian normalcy, as culture – breeds and perpetuates on the basis of “consumption.”.

Before there is a law, legislation or coercion, or culture – something must be validated in numbers. Determined by majority of something fed to it by a collective instrument of agreement and leverage/s. Thus, we have votes and money; as means to weaponise these pursuits for establishing such paradigm/s.

So much so that that we invent this realm of what is known as  “Economics” and that overtime – we unadmittedly realise that all realm of Economic concerns – came to be based on “numbers”; rather than real human beings. Once the majority of these “votes” are favourably “won” – be it through epidemilogical statistical agreement of averages and meta analysis – a black and white thinking thus is perpetuated. It is then passed onwards to become an expectation.The final end-product we have now as we see and accept it – is culture.

We have now – more than ever – simply accepted ourselves  a culture in which we produce overabundance. Of encouraging consumption….if at the expense of all side effects it brought to our nature of beings. That no matter where we are – we’re greeted by ample sightly amounts of food. Constantly. Until such perpetual excess consumption affects and dictates our behavioural and in turn – physiological – micro patterns of sustenance. When and where there is food – there is always some proximity for desire and need to begin consuming, socialising, and inevitably – storing them.

Carbohydrates – being the most ample, readily and economically reproducible food resource – conveniently caters, supports and assumes to all the above hourly needs, wants, and desires of widespread “expectations”.

Social Conformities and Compliances – for the lack of better word.

Changing or challenging such an already fixed “culture” sadly remains an almost impossible task; because much already has been concretely set-in-stone within every fundamental notions and fabric of “society”. What is “law” is meant as “compliance”. And our current culture perpetuates more of such – socialised consumptions. Such coercion is what I frequently refer to within my book as “Pedestrian Normalcy”.Once everyone said so – it must therefore be complied and accepted.

For us not to feel “discarded” or quickly dismissed as a non-conformist – we must comply to whatever sadly marks up the majority of Hedonic beliefs, Hedonic desires and again – Hedonic conventions.

Thus Upon moments of receiving – we must still remain strategically forgiving.

No matter how few as those are in the world today remaining predominantly Ketogenic/HFLC and away from status quo – we still have to remain obliged to work our way around for being respectful; should these rare moments of receiving external food gratuities (carbohydrates) occur from either friends, families or relatives.

The LESS comfortable you are to sacrifice even just a minority accounts of relations and friendships  – then you are MORE LIKELY to remain “well accepted” to keep conforming to the Low Fat High Carb paradigm.

If you happen to have (if as such akin to windfall) received food gratuities be it from relatives, friends or associates -consider storing them in the freezer not for immediate consumption but STRATEGICALLY at a later scheduled consumption on the basis of your fitness and physiological clock needs for a re-feed.

The “No” scenarios

Ok. Now that I have discussed the “Yes” scenarios over admitting that carbohydrates are indeed required in many contexts of living, thriving (and submitting / complying) – here comes my opposing views as to why carbohydrates are less important than one might think.

1/2 The financial stress – Ketogenic IS MORE COST EFFECTIVE

Before I begin – here is a commonly contradicting prelude. An avocado costs a hefty $3AUD EACH piece on average (to cover seasonal fluctuations) and could easily be finished under mere minutes. A kg of almonds costs $25. One could argue the monetary expenses in maintaining the more widely subscribed Ketogenic plan and readily provide arguments that is is more EXPENSIVE.

Well, I no doubt agree. On a surface. But also, with given time, few supplementation/s, understanding, practise, revisions, acceptances and humility – I also no doubt disagree.

Thinking back to much of my own past life and in my keto anniversary –  I am well convinced to conclude that Low Fat High carbohydrate paradigm are potentially MORE expensive to maintain than eating Ketogenic.

Within the HCLF, Carbohydrates based paradigm – you are more likely to add and mix and compose – other things – AUXILIARY things – flavourings, thickenings, this and that –  inevitably adding up to your financial negligence until it’s too late. All that for maintaining your self-obligations to selfishly fulfill just one aspect – and that is – to attain that objective “taste” and overall hedonic impact.

2/2 – Ketogenic paradigm provides little incentives to pursue over or hyper-palatability

 You will not understand much that I’ve rambled so far. At least all of this “all-the-more-accepting” and “humility” mindset/s behind Ketogenic eating unless you have lived and sustained yourself frugally within it for a long enough time.

To help you “distinguish” such a difference – let me outline to you the common expectations between both the Ketogenic and Low Fat paradigm/s within the context of today’s normalcy:

  1. In the realm of carbohydrates eating – one would expect to “fulfil” the stomach, social compliances and selfishly hedonic senses in as quick as possible. You see a cake shop. It reminded of your last birthday. Good times. You get hungry. Everyone — your families, coworkers, knows you like mudcakes. So you went in and bought yourself one. Ate it. Still hungry. Blood sugar high rollercoasters ahead. And went back for more. Not sweet enough. Made your own. Still not quite “right” to your “liking”. Your friends; anxious with their phone cams readily at the table says “Meh”. Rinse and repeat.
  2. On the other the hand – thriving on fats and ketosis – you are safe to expect that all you eat, and what you see – is what you will live on. Ketogenic regime/s are all about survival, maintenances, and acceptances. You do not “care” about results. You see eggs, butter and salt. You don’t care how they taste any “different” – because eggs are eggs. Butter is butter. Salt is salt. You will see food as a nutrient. Free Fatty acids. Amino acids. Micro-nutrients. And Adenosine Triphosphates. Recipes? Time, a clock, a microwave oven and a boiling pot of water will just do, thanks.
Once again, we can gradually trace it all down to one suspecting pursuit – Taste and Palatability’s. Ketogenic nurtures on the basis of recognising food for what they are with very minimal interventions. That’s it.

Try asking this to your office workers: “Which one tastes better folks – Tims Tams or straight butter?”

“Chocolates hell yeah!” Would be the kneejerk reaction.  “Butter? WTF?” They’d most likely be confused as to why you asked them butter. Because chances are – the word “humility” is not in their lexicon’s. At least prematurely not yet.

Try eating cups of boiled rice with low fat meats without salt or sauces. Pasta with nothing else. Not even apple cider vinegar. You will crave more and before you know it – you are consuming more liveable resources than you previously realised.

You are indeed believing you are spending less; but reality says otherwise about your habitual conformities for seeking “flavour” to no end. Ketogenic way of eating; on the other hand – honours the humbling opposite of these pursuits and experiences. For finally accepting that there is no room for Food Elitism. Nor is there room for hourly “needs” for “exotic” recipes.  

Ketogenic way of eating can INDEED be expensive. But only once you get around knowing how WELL YOU can get by with certain foods that you know YOU ARE capable of sustaining for a long time. Hence, one thing I’d suggest from my experience is that you need to be willingly patient in experimenting different weekly budget assessments over time. Write down how you feel day by day, revise and repeat

Explore, revise and assess what satiates you as well as what binges you. Write these things down so you do not forget. The more you record, the more mark of awareness you leave behind for yourselves. Not for other people.  

6/6 Hunger management on Keto

Based from all that I’ve tried alone in and out since 2014 – there have been only four intervention measures which I compellingly felt as effective :
1. Black Coffee

Hailed as the only “edible” foods next to BCAA for Intermittent Fasting; I’d also add to these a layer of humility – as simplicity is the new black. Coming as former coffee shamer and phobic; there is something neutrally soothing about coffee that settles everything down in the gut. Especially during long stints without food – it is common for me to chug down up to three cups of coffee throughout four or even six hour period without taking any single bite of food.Please note however that your physiological tolerance to stimulants, no matter how light – may or may not impact adversely. So self assesments are necessary and inevitable.

2. A glass of warm water with apple cider vinegar

Drinking warm water with apple cider vinegars did not taste all that bad. To the point that now I am compelled that after drinking a warm glass (with two teaspoons of ACV) further “calms” and puts myself at ease. Sour? Yes. Sharp? Dangerously so; if you are drinking it straight a lot which I do not condone.

One could argue it’s the well-documented anti-glycemic properties. Or perhaps it’s the potassium; a mineral that helps counteracts the hunger response (in addition to keeping your hearts in check). Or perhaps it’s the pectin that clumps up in the gut; creating a hunger supressant effect. Or the numerous things it does surrounding the gut biome; from quelling stomach upsets, indigestions, heartburns; or even speeding up gut emptying process altogether.

One thing I would advise regardless : NEVER casually drink this as though it’s clear water. Take no more than THREE teaspoon in a warm glass of water and sip gently for 15, 30 minutes or however long it takes to finish that glass. NOT ALL BRANDS share exact same taste and palates. Some has a sweeter after taste (Barnes Natural), some taste somewhat “saltier” (Mazzetti) and some tastes “sharper” (Melrose Apple Cider Vinegar). Experiment and take notes.

3. BCAAs / branch chain amino acids

There are seemingly unconclusive ongoing debates whether BCAA should or should not be implemented into any Ketogenic regime. As there are ranging claims that BCAA causes depression, anxiety, nervousness and irritabilities.  As from my further reading – this seems likely due to BCAAs being known to generally deplete serotonin levels in the brain and adversely affect tyrosine uptake.

The dose may very well determine its poison. See and determine your own tolerance to any side effects (if felt) from micro nutrient supplementations – including BCAAs.

I have as of very recent weeks – towards megadosing BCAAs (in 2;1;1 ratios) in as many 15g’s in one shaker sitting and yes, it affected me adversely somewhat on a subtle level similarly to the above side effects.  No – it will not help with my knee joints supporting my high volume squats. However it does humbly for at the very least keeps me sustained for another hour towards my workout or before a next meal.

On the bright side, BCAAs have been in under studies and assessments for protection against alcoholic / liver disease, improving insulin resistances, and one of its’ three primary constituents – leucine – being also responsible for improving glucose metabolism. This study finds that BCAAs  supports complete synergy with long term Ketosis.

May I also suggest one thing to prolong your supply – if you can spot a good price for unflavoured BCAA – mix these with your existing flavoured supply to double the available capacity. I find that unflavoured BCAA is never as insulting as straight Arginine or the notoriously sour creatine trimalate.

4. DO SOMETHING. Get up and just do “something”.

I save the best for the last – never underestimate the power of every life’s minute distractions. What is more important however; is for you to distinguish between these two scenarios:

  1. Are you hungry because you are empirically underfed? Has it been more than three hours or so since you’ve had anything into your mouth other than water? Or
  2. Are you hungry because you wish as though you can be productive and whilst at the same time – passing the time so to reach that meal time again?

If it is number one, unless if you currently are on Intermittent Fasting and if you’re willing to spare another meal of your liveable resources – You NEED to eat. One benefit I feel when it comes to eating earlier and more often actually helps shifting your biological “clock” earlier. Thus emphasizing to prep yourself towards sleeping earlier. At the very least – that is what most likely would happen to me from experience.

If it is number two – perhaps this is less biological. It is more or less likely the surrounding circumstances you need to address.

7/8 Micro nutrients supplementation

I am well convinced by now – that supplementation is almost a certainty on a Ketogenic Diet. So, what to take? And what things are optional? I’m only going through what I feel is only the most applicable and necessary as below:

  1. Basic multivitamins. I have done long stints intermittently, constantly, with and without multivitamins and I could say this – I don’t care if my lifespan are going to be any shorter from taking that extra multi’s. But what I do care is that I listen to my own body over how it responds to extra micro-nutrient needs. It’s called insurance policy. The only thing I’d caution is to not get those all-in-ones with fish oils. Fish oils (get ones WITHOUT LEMON FLAVOURING) are best taken separately.
  2. Magnesiums. At the very least – consider applying and making your own magnesium oils as part of your regiment. This is marginally cheaper than buying Magnesium Oxides, Citrates – or if you can afford it – Magnesium Glycinates – though I recommend going both supplementation and magnesium oil together to ensure you are practically absorbing ALL types sufficiently. You could get an all in one minerals supp – calcium, vitamin D, some copper and zinc. 
  3. Milk thistle. For liver health, cholesterol, and overall digestibility support. The liver is after all, your primary site of amino acid utilisations and where food in all manner of speaking – gets to as an initial destination for processing.
  4. Extra anti-oxidants, iodines, and selenium. Seleniums and Co-enzyme CQ10s are pretty much my staple go to supplementations for anti-oxidants. For absorptions CQ10s are said to be best taken with foods (fats in particular). Commercial seaweeds unfortunately remain the only accessible direct precursors of iodines, please ensure you regularly consume week in and out. Likewise synergistically for thyroid health – I recommend seleniums from only brazil nuts; as these are the only available Keto friendly foods – A VERY HIGH priority especially when surviving through the winter months.  
  5. Cissus Quandrangalis. For bone health, joint-pains relief and supports. You are never forever in the abilities of many burdens that you carry on your knees, shoulders, etc – IN or OUT of the gym. Although they are expensive they are nonetheless a crucial recommendation in my opinion if you are subscribing to a lot of resistance training in general. In as few days of supplementing – I feel relieved and remains ever more composed the next time I am training.

My “belief” when it comes to proper usage supplementation is this – all things necessitates on any given “cycle/s”of need. What makes you feel better from taking one particular supplement can only be rationalised objectively by you ONLY under your very certain situational living moment/s – specific time, climate, environment, resourceful capacity / availability, etc. Is it going to be like this every single day? Perhaps not. But sooner or later – the efficacy of this supplementation will wear off, until something hampers your existing living moments; as it remanifests to something else of a different situation altogether.

You may not need to take Coenzyme CQ10 EVERY SINGLE DAY on EVERY SAME TIME. But ONLY for some moments or feelings of discomfort you feel over eating different foods at different place, time and climate – you might just need it

Anyone telling you otherwise or believing that you need less and lesser micro-nutrient requirements within any Ketogenic regime in my opinion is only a mere, precarious speculation towards something else entirely unexplained and unaccounted for. You are not them. It’d be foolish to bet your physiology based on someone else’s. 


8/8 Conclusion – should everyone be on Ketogenic diet?

You could say that I’d be tempted to say YES to everyone, either obese or anorexic. In that YES –  I “think” everyone should be on Ketogenic Diet. Or that I “believe” should at least give NEW paradigm/s a try.

However my objective answer remains infinitely subjective from thereon. If not – borderline meaningless. “Belief” is meaningless to you because you are merely observing someone else’s interpretation. Not yours. Why? because your biological interpretation may not relate well to it. Perhaps not yet. My physiology and micro life patterns and contextual aspect/s are bound to differ either through comparison of living contexts or simply through time progression itself.

Is the Ketogenic Diet then – a template to be maintained forever? This I do not know objectively enough to decisively say yes or no. 

I would like you all once again to read over my prior disclaimer (on Part 1 of this post) that NONE of what I wrote is to be treated as an empirical medical advice for all micro-physiological fluctuations from one individual to another. As such you are wise to take everything I wrote here as a strongly anecdotal and independently isolated – voice of only one’s experience. 

Having said that – instead of me disclosing a straight closed answer – I would first offer you TWO final criteria questions to help and ascertain you a possible trajectories for making the right, informed decision/s.

Two (2) Final Criteria Questions

See if these two questions applies / resonates to your current contextual life pattern/s :

  • 1/2 – Are you financially secure? With assured, current confidence for the present times as well as beyond? 

Then the Ketogenic regime is entirely optional to you as an AUXILLIARY GOAL in life but MAY not be entirely necessary. Given with your stable streams of disposable income –  you will have far more guarantee of success over manipulating and adapting through various aspects of its ketogenic regiment to your liking.

If you are NOT currently or entirely uncertain that you can eat sufficiently; be it that you are increasingly stratified from day to day motions of living – in my case – symptoms of Psycho Social Stress – then by all means considering, pursuing and maintaining a Ketogenic Diet – is more than likely – a personally isolated inevitability.

  • 2/2Are you socially abundant? Do you generally receive a lot of gratuities from your existing social relations? Do you currently uphold and maintain various social compliances?

If you are still maintaining a wide and strongly bonded social conformities AND existing obligations – then partaking on a Ketogenic Diet remains risky yet nonetheless optional venture to your circumstance. I have said this and will say this again – if you are not comfortable for being seen as a subject (as well as an object) of scrutiny, ridicule and frown in the midst of pedestrian normalcy then you would remain well to continue subscribing to a standard HCLF (high carb, low fat) conservative paradigm.

If the answer to this is NO – then you have every free reign to rationalise independently as to what, how and why – you wish to partake the Ketogenic regime. Draw your own conclusions against anyone who’d dare say or object otherwise.-

Ketogenic or not Ketogenic – everything can only be decisively interpreted by your own physiology. Not ascertained by me thoroughly or anyone else’s for that matter. Although either way of eating still remains perpetually disputable in terms of each pros and cons – there are no metabolic advantage between either paradigms.

Unless you can afford steroids, illicit drugs or waist trainers so you are excused away from exercising; you are old enough to realise by now that the world is never as easy as seeing through pair of rose coloured glasses.

The longer you dream; the longer time you NEED to redeem yourselves to reality.

All dietary interventions = temporary strategies.

As we are approaching to a closure let me gently remind ourselves a bit of reality – that all dietary interventions, way of eating, dietary paradigms whatever one wish to call it – ALL would inevitably – succumb to the cyclical/s tendencies that nothing is empirically constant.

With this in mind, I still do not know for certain whether staying within the Ketogenic regime; no matter how convincing I myself felt thus far – could truly say whether this conviction of mine could stay forever. Because I’d like us all to reconcile that human being/s are likely predefined progressively; to that of our cyclical progression state/s of “Nature” itself :

  1. Nature comes in a state of cycle/s. Just like we have a “day” and a “night”; some sort of cyclical adjustments are likely to be required indefenitely. And thus akin in a form of given life segments; be it of contentment, abundance or scarcities. We must submit with humility – over realising what we can and cannot do; within each and everyone of those life segments.
  2. Nothing is ever empirically or objectively “Normal” or “Healthy”. The more you pursue towards an objective conclusion, the more subjectified your journey becomes. But Mother nature left us a clue that everything we do either by desire or instinct – is largely context-sensitive. This is so far the only means we have of marking our very own physiological conscience. 
  3. What is excessive must somehow be consciously observed and if needed be – mitigated. That may even require an exiting out of Ketogenic Regime if an excessive is interpreted adversely for one specific individual’s physiology or chronically scrutinised under socio-cultural expectations.
  4. Acceptances, Understanding, Acknowledgement/s and Humility – are all integral to accomodate and establish much needed Awareness for all of the above factor(s).

My closing thoughts (so far)

Thus far this year (2016) I am ready to be ridiculed from all Pedestrian sides – for being embarrassing or just entirely juvenile. Such externalised contempts I suspect – are caused from the following reasons:

  1. Perhaps my societal “sensibilities” are not as objectively accepted nor established given my age; as judged explicitly and accordingly by the status quo / Pedestrian Normalcy.
  2. Perhaps my linguistics, my “English”, or “objective skills” for comprehension – are embarrassingly lacklustre; as judged explicitly and accordingly by the status quo / Pedestrian Normalcy.
  3. Perhaps my limited capacity to gain further knowledge are already at its peak; again as judged explicitly and accordingly by the status quo / Pedestrian Normalcy.  

What I do know is I have my own voice – and integrity – to reason with anything against me. I have every implicit reasons to question every explicit coercions.

The Ketogenic Diet simply offered me a profoundly new perspective – both cognitive and physiological level – towards finding my own implicit resilience in the face of so much explicit pain and explicit weaknesses.

Only my current implications sadly dictate me what I have to unwillingly experience the many unseen insight/s of living and thriving. The Ketogenic way of eating have all impacted me so much as to the point that seeing, observing and perceiving food – are no longer the same from all my prior life.

All I remain standing and living here is my own hypothesis over how food can serve or deter – away from our consciousness to live all the more humbling and accepting that “enough” is a biological interpretation of “enough” beyond a psychological or “moral” motivation interpretation. This I can only say that much in ascertaining as a possible solution to the World’s Problems (as discussed early on in my book).That is – the only way to restore any sensitivities; from social to molecular – I believe – is to retrain ourselves in new, progressive ways of implicit acceptances.

Food therefore – serves and fulfils this much needed criteria succinctly dare I say far more than our next hierarchy of needs – shelter and clothing.

I am increasingly convinced therefore – that food – is beyond hedonic fulfilment.

It is a resource – to reason and to rationalise – our own interpretive “selves” – bringing us  to where we are at present.

My journey of self-resilience at truly reconciling the above revelation – thus – continues on.




Please leave your thoughts comments and feedbacks. 

2016 Food for thoughts Keto anniversary Part 2/3

2016 Food for thoughts Keto anniversary Part 2/3

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In this second part – commences the repository of my EIGHT overall food thoughts from all that I’ve learned from my first Ketogenic anniversary (13 months)

Part II/III “Food for thoughts” 1-4

Click here for Part One where I start with my disclaimer, background and history of my first “failure” back in 2014 before recommencing the regime once again since August 2015.

Here on this second part – I hereby am providing you eight overall conclusive points of thoughts of all that I’ve humbly absorbed. You are reading someone else’s account of long-term dietary and sustenance insights; hence these are by no means a quick and casual reading :

  1. Ketosis – My interpretation – What or how does one feels within Ketosis?
  2. Fitness & Training life on Keto – Embracing productivities over intensities.
  3. Ketogenic Adaptations – in my opinion no, they do not exist. At all. (Warning to all believers – disagreements ahead!)
  4. Salt & TVP – Crucial for Ketogenic sustenance.

1/8 “Ketosis” – My interpretation

The best I can and willingly summarise is this – you will feel ambivalent. You will feel weak yet strangely and ironically – resilient. All at the same time.

You will never feel either black or white. Words alone cannot ever universally define what Ketosis truly is from the perspective and account of one individual or one living context – to another.

“A plane of neutrality”; as I’d dare to say it – that best reflects from how I feel thus far from it. You will become weak yet remaining composed. You will be strong, yet fragile. You will get hungry – but not as intrusively so from being overly agitated.

If, after having watched the above vid makes you convinced as such that it happens to you, well that only remains your sole interpretation. See if that lasts consistently. Or “forever”.

…Hence if anything – those are somewhat overly both simplistic and idealistic – expectations.

I have said this before and I will say this again. “Ketosis” is never a feeling of celebration.

Nor it is a feeling of euphoria. It is a state of constant survivalism. Whereby your every fibre and nerve of being – are exercised to serve at their fullest extent of consistence towards two thing/s = Persistence and Resilience. Nothing more. Nothing less.

Hunger, Pain, Humility and beyond

There are things in Physics and of nature and of concrete objectivities of life; that I accept as objectively as that – context/s. In that they simply exist as highly situational, circumstantial moments; beyond linguistics that we are yet to slowly understand.

But only felt as personified outcome/s and objectified state/s. Be it in a state of mind, state of body, state of nervous system, or just simply – state of physiology. In the context of food and nutrition – the states we are highly subjected to are “Hunger”, “Pain”, “catabolisms”, anabolisms, to name a few.

Simply for one wishing to be “in ketosis” therefore – remains nothing more than a personification. It is simply speculative.

That’s right. If you ask for my objective opinion – it is simply just that – a speculation. A subjective state of so many different things; different feelings for one to fully yet comprehend, or to be accounted for, or to be fully yet understood – overtime.

You will not understand this until 1) You’ve read the next food for thought/s (3/8) below and/or 2) – you’ve avoided carbs as best and strictly as you can for as objectively long as possible and in the process of doing so; you have well acknowledged and understood over what to do to withstand yourself against side effects to maintain what is lost, eliminated, used up, etc.

You will not understand this until how feeling “ambivalent” from one hour to the next – becomes personally relevant to you – to your existing micro patterns of life and lifestyle. It a lot of open consciousness to truly understand what Ketosis really means to your context/s of living.

“Bullshit.”, You’d say. “I’ll be even more stronger than I was last time downing 400g of carbs per day with donuts and dextrose shakes postworkout!” or this –“I’ll never be hungry on this diet.”.

No – you WILL be hungry. Perhaps sooner, or just “later”. And I am not the only one who “thinks” so as that “sensational” as many of you WANT to perceive Ketosis to YOUR liking – as simply nothing more than a long term hunger supressant. It is not a feeling of “novelty”.

You won’t feel as though you are ‘invincible’ next time you’re facing yourself yet another session of 100kg squats in the power cage/rack (I doubt to ever have any confidence in my knee joints and patellas to push that much). But everything you do and interact – palpably resonates authentically to your every fibre and being.  And you’ll be okay. You’ll be “fine”.

Try this – try to concentrate on just having a few squat reps with as empirically “perfect” form with nothing on your back when you’re in a relaxed environment. I mean in a VERY relaxed state and environment. Do THAT when you’re feeling lazy. Your central nervous system as relaxed and without tense. Do it when it’s 11 o’clock at night.

Pretty tough, huh?

The feeling of Ketosis opens you up towards a state just like the above. You are always vulnerable and susceptible, yet almost instinctively – it keeps you to a continuous questioning of ongoing series of revisions and acceptances. Of being “aware” over what you can and cannot do. In all areas of life no matter how minute.

Ketosis – provides you a window, a state of mind, state of bodily functions – coordinated so differently despite existing notions of (food) hunger – of realising and accepting – life – receptively beyond more than a picturesque normalcy of what you see. You will envitably realise – that nothing matters; qualitatively as much as the time itself – being the only last biological currency you have for interpreting life around you.

Did I say neurosis? Perhaps. Yes you will be hungry. Yes, your knees, joints and patella’s are ALL in pain from permitting yourself only 15 seconds rest, 6×6 barbell squats. Yes, you are feeling uncertain of your bills, cars, mortgage, families-problems, obligations, etc – ever get itself out of the way. You feel uncertain, yet you feel reassuring at the same time that these are beyond your control.

Despite of all this you remain curiously all the more acceptingresilient and composed over reassessing each and every micro-components from all aspects of your life; from the gym to how you eat and observe – the consistent societal negligences and deprivations around you. Ketosis – simply allows you to be continously receptive of these trajectories; and thus allowing you to re-assess and re-vise each and every macro-factors of living and sustaining for two things only.

To survive and to accept; willingly with humility.

2016 Food for thoughts Keto anniversary Part 2/3

Ketosis and acceptances of “Results” VS hedonism

The next biggest impact on the mindset; from having maintained this way of eating in and out – are the subtle and intermittently – decreasing thresholds of food hedonism.Only until such “time” – upon which you’ve submitted persisting to live within Ketogenic regime long enough – you will inevitably arrive at point of realisation. That of accepting almost ANY OR ALL such “qualitative” pursuits and goals behind everything there is to life; just as ORDINARILY SO as another day, and night cycle. 

This state of “Ketosis” – simply reminds you of this mindset over accepting that results themselves are prone to be subjectives unaccounted for.

So what am I going on about here? You can be clear and focused about having a goal or care about having to pursue towards a result or an outcome but all these – remains just an intangible speculation. A speck of gold in a haystack.

Whatever it is you are “aiming” for – a life-long shares / or diversified investment folio setup (mine) or a long needed holiday. But rarely do you admit that results and goals – themselves – are unestablished, unseen and unsolicited – tangibilities. You don’t know or understand yet how they will come to unfold as a series of life trajectories.

That’s right. Goals and outcomes do not matter. Think about it. Don’t get it? Then think it through again.

WHO” ACTUALLY CARES about results, “gainsz”, whatever fitness, quality of life pursuits;  if your knees and patella joints could not support that 4th 100kg squat rep? Do you wish to become your physio’s lifelong-customer for having done years of ATG squats? What if your body keeps leeching the minerals off your very own bones just for racking that bar back in the cage?

I bet little kids can squat perfectly more than me. Perfect form. Every time.

Or in this case and context behind this project’s initiative on social economics and frugality – who cares if you won your dream job, home, whatever – if more employers are more interested in shifting work overseas. Once a cheapskate – everyone becomes a cheapskate. Everyone, everything – remains some sort of obligation. This system is built like a game of musical chairs. One wins, so another must succumbs to feed the winner.

So, by now you’re probably think that being in Ketosis is literally just a case of “Screw everything then“. Not really. You are still predisposed to have an instinct to survive throughout any given context/s in life. You are still subject to feel either – adversely – through pain and scarcities/uncertainties; or contentment – through validations and abundances.

And thus having felt those feelings – WHAT IS NEEDED of you are lateral acceptances. That is – to Accept some aspects of your journey for a change – ANY change in itself – as arbitrary. Simply let yourself “Be” present over your own presences and limitations. 

Cognitive consciousness & acceptances = Ketosis.

You will be alright even though things are constantly in your way day in and out; from all directions.

You may not have enough money to survive the next week. But that’s okay, you will learn how to preserve and store your foods. That bag of TVP, olive oil and butter will suffice for another week bringing your actual weekly expenditure down from $25 to $20. 

The reflection within the mirrors you see in the gym humbly reassures you that it is only you; and your weaknesses – as all that you have to survive and live upon. It may sound harsh – but who really cares about your beautifully designed resume? You’re still just you. A number just added to someone else’s inbox waiting to be read (or likely to be purged within days anyway).

You are no longer living for somebody else’s image. Because victories and triumphs are never forever. Someone else anew will take that throne. And created a new reflection of themselves in the mirror. Let them be.

That – ladies and gentlemen – is precisely the overall mental, physical and bodily plane and state of being; of that very elusive sense of Ketosis. However harsh of all that is of life coming at you; remember one thing – that you are still remain yourself as a graceful recipient of passing time.

TL:DR; Ketosis is a resilient, cognitive acceptance of all that is of you and around you; and consistently reminding you – that “results” do not matter. Only what you do with your time – is what matters. Ketosis simply reminds you of this fact. Nothing more. Nothing less.

2/8 – Fitness & Training life on Keto

Likewise – the above mindset of humble acceptances permeates within the contexts of exercise and training. Though sadly demonised in general sentiments today.  As much as 50% of any experiences and accounts you may find – you’ll witness that “Ketosis” is bad for training. Just bad. Hellish. Horibble. Can’t breathe. Can’t even walk up the stairs. Simple as that.Instead of making that an excuse for not exercising at all – I implore to halt and think of the opposite. It gives one an incentive to think, do, and accept things laterally and differently. Beckoning to accept over things (again) what you can and cannot do.

I’d wish to reiterate first of all however that I am not an aspiring bodybuilder nor that I am a personal trainer. All this is subjectively not an entirely empirical “sound” way of exercise nor training advice/s. So take all this as insightful as you might expect from an average trained, yet highly curious individual.

“Do you even lift, bro?”

If anyone leers at my tiny shoulders and asks the above question – I’d politely say yes I have. Many years in fact. A former shy-extremist – from all the way down having brought my own measly 5kg dumbell and worked out in a public toilet. 

To now – having done and torned rotator cuff twice’s and 3.5x over bodyweight leg-press max’s, and for many months afterwards – six days a week specific part/s split routines with basic calisthenics program/s.

Still, I may look just like any other scrawny ectomorph at first sight. I can lose all my pumps I’ve earned from the gym in mere minutes. I certainly now am no longer able to leg press three or four times my own weight. I’ve moved beyond all those expectation/s (mine’s or whoever else’s) and thus realigned myself within my own humility. I have now succumbed sensibly to my own physiology and that I no longer work closely towards anyone’s standards, coercions, influences or yet worse still – expectations.

Despite many of you still persists in believing that there is no such thing in overtraining? I can defenitely tell you; that living in Ketosis consistently reminds me that I am only as speculative as my own ego. 

Think about it. if you believe over-training do not exists – why are you still scared for not making that extra 15% overload set on the bench? If you can do 5×5 strong lifts – why not contemplate on doing 10×10 or even 20×20? All using your max intensity weights? Your joints could use some painkillers – I bet that’d be the reason you wouldn’t want to increase the weights in the first place after all.

Ridicolous? Absolutely. Because you would believe you could do such a thing. Yet ironically you wouldn’t admit objectively that you still haven’t done it. If anything – over ego and placebo – does exist. What is necessary and suffice for everyone; in my humble opinion – is to stimulate a sensible, accumulutive challenge.  Once you’ve exerted noticeable pressure and fatigue – that’s all that matters. That’s it. Within the life of ketosis – you are here to embrace productivity and humility; rather than over egoistic intensities.

Volume Training; embrace and love it.

(all numbers on olympic bar / compound exercises are for each side.)

65kg (32.5kg load each side) Lunges on smith machines may be well-personified by you – as “easy”. Wait till you have to do 60 reps (6×10 / 5 on each leg) with only 15 seconds of rest. That’s just one exercise. Five to go. Too easy? Then up the weights. Out of breath? Finally felt like you really need to sit down?

Well done, now that’s productivity. Not ego lifting.

The Ketogenic way of eating; I feel has a plausible synergy with an appropriate 6×6 (very short 15-20s rest) light to medium intensity training philosophy. These; which I’ve adopted for close to nine or so months since January – enables me to expand my awarenesses over what I can and cannot do by ways of truly exposing my mistakes via accumulative fatigue. Be it my own mistakes at times for  not activating the right / certain nervous stimuli needed to successfully complete a movement.

These mistakes are what I called events and moments of “truths”.  As in every movement you do in life; no matter how small – carries with you a certain chance of not reminding you of these mistakes. The less; the more it gets ignored. Ketosis – helps reminding me each of these subtle mistakes. Whether I am sitting down in front of a screen or at the gym.

Whatever bad days, embarassing failures and what not have-at-you – still of course awaits itself to happen on any one of your training day/s. You WILL have painful days just the same as you will have productive days. Again, nature – is never, ever – so consistent.

All these things make me laterally question my priorities. When or how should I lessen the intensity of this exercise? Or even better – Do something different! It may seem juvenile common sense; but little that we admit – that we always seem to have ourselves a record to “beat” by way of ego each and every training day. When do we ever get to step back and realise of our own regime? How and where is it heading?
Which is more important to impress me – my personal record to beat? Or that compensatory health of my own knee joints cartillege and patellas I wish to maintain for life?

Betting your willpower through speculating from SIMPLY WAITING whether or not you are ready for that next 1 / 2 / 3 rep max set – in my opinion – is somewhat downright dangerous. You are confident; if somewhat consciously absent – away from reality.

Why not just keep up with the drive, and the momentum that your body, mind, joints health ARE SET and able to do so sensibly? It prioritises humility and sensibility over egoism. Who cares if you’re seen deloading the plates off the bar?

Hence, I am speaking from humble experience; that I truly embraced this way of training for what how they are sensibly challenging for me. And certainly not for what is speculatively attractive for others.

TL;DR  “There is more to getting strong than lifting heavy weights.” Elliot Hulse’s quote resonates this relevance to what “strength” means as a life variable. In the realm of fitness and resistance training – Ketosis endorses productivity, sensibilities and humility. Bliss is ignorance and vice versa; you will be at the mercy of the Laws of Probability – should you still believe that overtraining does not exist. 

3/8 Forget about Ketogenic “Adaptations”. They don’t exist.

(sigh) I’ll prepare myself to face an angry crowd for what they’re about to find below.

Because from 2015 to this day – the world today still never fails to amuse me over how gullible and illogical the majority can really and simply “wish” as though they can feel exact same things no matter how diverse we are. One year to this day, I remain proud to say that I am a wildcard. For this particular food for thought – you are free to either to agree or disagree with my opinion. 

You can obsess over spending $$$ on ketostix to “measure” your adaptation’s “progress”. Even Lyle don’t even always agree it’s usefulness. Or should you able to afford because of increasing doubts and anxieties – exogenous ketone supplements just to get you to “adapt” to Ketosis sooner, faster. Whatever that means. Some things in life are overlooked in times that we overlooked at its’ simplicity.

Sure you can spend $13 on bottle of ketostix. Yay what fun. On day XXX finally now it’s purple. Either that or ANOTHER FIVE CARTONS of eggs. Or an actual bottle of MCT enriched coconut oil. Glorious. Choose which is sensible to you.

I will be plainfully, and honestly / truthfully – objective as I can right at this point.

Want to be in the state of “ketosis”? Here’s a list of you can do right from the start of each morning. Each and everyday. Here we go:

  1. Don’t eat carbs. That includes (gasp!) your fruits, and lazy sunday chocolates. Eggs, butter and riced cabbage/cauliflower is your new bread, pasta and rice. You’ll be glad for having cleaned that extra shelving space.
  2. Meat up; but don’t binge up on fatty meats & fish. If it’s not swimming in fat, don’t eat it. Now DRENCH ALL your greens in olive oils or butter and sour cream. Stick with organ meats, drumsticks, cutlets, Sardines and tunas if you can afford it, OR Atlantic Salmon’s, Rib-eyes, T-Bone Steaks, Or Grass-fed premium Angus cuts – if you earn 70K p.a with at least $150 available as “discretionary” allowances per week.
  3. Try limiting or eliminate ALL TYPES of cheese. They MAY trigger more aggressive, and anxious hunger responses and pang/s.
  4. Jack up the salt. Chicken stocks. Beef stocks. They are your best friend. Salt everything. Iodised salt. Himalayan Salts. Felt somewhat uneasy? Sprinkle a little Potassium / lite salt in your drinking water and sip throughout the day. 
  5. Actually, second that. Eat MORE salt. Microwave a chicken stock on a half glass of water and slowly sip through as needed. Chew salt crystals in between hours of meals or chug more water up to your lungs. Doing data entry jobs? Better keep your eyes hydrated this way.
  6. Vary your fat sources. Coconut oils, mono unsats, butters, creams, and (only liberal intake) omega 6’s from safflowers or sunflowers or diy soy crumble microwave patties. Unless if you are frugal like me – I recommend allocating and investing towards a quarter-annual bulk purchases with bulk olive oils or coconut oils considered in your list. 
  7. Love your coffee black between meals period/s and beware that some artificial sweeteners MAY cause you more hunger. Simple is the new black. Fill your time productively and intently with simple black coffee or teas. Some people reports higher hunger pangs from stevia. Me included from experience; so be warned and test your hunger response/s. 
  8. Get yourself more micro-nutrients as insurance policies. Basic multi’s, Coenzeyme CQ10s, extra magnesium flakes (for DIY mag oils for topical apps),  calcium (not too much, even though you’re limiting cheese intake) + magnesiums+zinc, milk thistle (with inulin and taurine). Make your own DIY magnesium oil in addition to Magnesium Citrates / Glycinates (if you can afford it). 

Go do all those things everyday for as objectively long as possible.

Find, assess and evaluate your zones of hunger and satiety levels; as according to your lifestyle patterns from day to day. Week to week. Track this every day; create and log an account with Myfitnesspal. Keep your food diary updated EVERY DAY. Training regularly? Write how you feel. What exercises you did. How did you go? Experiment on days with more proteins and less proteins. Experiment different macro F,P,C ratios (70/20/10, 65/35/5, 80/10/10, etc). Cycle between caffeine sources – tea on one or coffee the next.

What’s next – should you count calories? Maybe. Perhaps. Here’s one for you to do your calculations (don’t worry – no dexa scans required). Should you feel guilty under the coercive laws of calories in and calories out? Not really – that is a separate debate. Instead, you should think in terms of HABITS and patterns. After all, in frugality terms YOU NEED TO be consciously aware of your consumption habits. Instead of just simply calling food as indulgence “food” – I need you to re-interpret them as liveable RESOURCES.

That’s it. Nothing trivial. In time listen to your body, and body will speaks itself to you over time. Chest pain? DRINK your chicken stocks. Drench your meals with it. Warm it up and sip them thoroughly. Still uneasy? Buy nori/seaweed and munch on it with meals and after meals. Take the CQ10, Magnesium and the milk thistle. Severe muscle cramps? Make your own magnesium oils, apply whenever needed. Take more magnesium oxides or citrates.

Give it time so that you are consciously Understanding every little effects you feel from day to day. This in conjunction as well as determined – from your habitual lifestyle, and circadian rythym patterns. From day to day. Hour to hour.

“You’re Wrong! Ketogenic Adaptations are true and real!”

Before anyone attacks me as though I am armed without any prior knowledge – of course “Ketosis” as a alternate metabolic sustenance exists. And of course yes, there is such a thing as gluconeogenesis from lipids. My explanation and hypothesis below requires no “facts”. I am using my own logic, case and obviously – MY OWN – past personally tried, palpable day in and out experiences which spans across an entire year.

My question back to anyone who believes all “adaptations” as true is – “What adaptation?”

Adapting against what? To withstand hunger? Nutrient deficiencies? So called keto “Cold & Flu symptoms”? Because last time I checked – all species in the animal kingdoms; all single or multi-celled organisms – need some sort of nutrient replenishment no matter what or how a thing lives or in this case – eats.

Deprive yourself one thing and there you go. Of course you’ll get something in effect. Colds and flus. Leg cramps. Chest pains. “Oh, wait –  what? Not long enough? Even though it’s six months in? So it’s just “time” now then is it?” Ok I’ll just stick with these things called “faith” and “willpower” then….

See how you go “adapting” without continuously assessing and being consciously being aware over any of the above effects.

If “Adaptations” were true and is “real” in every sense defined that you HOPE to become increasingly “immune” to any deficiencies or side effects from dietary interventions (ANY interventions); based from what people BELIEVE it “works” –  then it should empirically mean that you are able to survive and your body automatically resisting itself against all cases of deficiencies – magically with LESSER and LESSER micro-nutrients OVERTIME.

What does “to adapt” really meant? To change. To “toughen” up. But what do these pursuits involve? Sacrifice through faith. Does faith comes infinitely? Well, somewhat.

Only if that faith is replaceable by something else. Something tangible and readily available. Sure, faith; ONLY as perceived favourable outcome or phenomena – do exists. But where does faith comes from? Influences and coercions.

It is therefore only the end result of an equation. But what is the process behind it? Simple – something’s gotta give. Every equations involve a sacrifice. You’ll “run” out of minerals, out of glycogen, ATP, etc. Until your body robs your own bones some of its minerals just to do whatever your body needs to do to lift that bar back up. Until your body robs your own muscular stores – hence why you are losing weight. All this is processing in the background.

Here’s another analogy – you can keep Ctrl+Alt+Del and shut down every task on your comp to favour something else – run this app, or that game, faster, complete that encoding task sooner, more efficient, whatever. Until at what point can a computer re-prioritise its perpetual needs just to maintain your command? Until you no longer see the user interface? Until you’re greeted with a BSOD or a kernel panic? Until the CPU or GPU throttling kicks in to save themselves from overheating? 

As you can see even the term “Adaptation” itself can indeed influence the most ridicolous belief of all notions. And it’s this aspect towards absurdities that I think it’s silly to assume that biological invincibility exists. If that were true; something of an infinite source can be withdrawn. We could all intermittent fast SEVEN DAYS a week without ever craving a single minute amount of Leucine if we wanted to. All of us.

Right?  Zzzzz…..(just so you know – even sleeping – is catabolic).

Is it safe to assume therefore that anyone can adapt to Ketosis with less and lesser salt, less and lesser magnesiums and less antioxidants, less multi vitamins? Or less micro-nutrients in general? No. Absolutely not. Because otherwise you won’t be able to Understand how to keep getting those side effects under control. Hence, instead of adapting – what would the better term for this? I call it Understanding & Acknowledging. More on that on my separate article.

TL;DR -> Believe what you will. But do not overstay your faith. A biological law exists in all of us as a plethora of micro-perpetual needs. To “Adapt” is only as far as speculating via faith that anything is intangibly possible. To Understand – is acknowledging that not everything is tangibly possible. 

4/8 Salt & TVP; crucial for Ketogenic Sustenance

As I have discussed and implored – micro nutrients replenishments are a necessity from what you eat within the Ketogenic regime. Whether you believe “adaptations” are real or not is certainly up to you – but if there are two things I’ve learned which I’d suggest to keep me or anyone alive on Keto – it could very well be broken down to simply these two things – salt and textured vegetable protein.

Though as a bit of note – Veganism is not solely something I preach to subscribe towards any specific, social conformities; nor is it I believe at this time of my life to be considered empirically a longest and safest route for total nourishments.  Whilst I endorse both a vegan and non-veganist way of eating – I see both as just as equal means as needed to help equally replacing what is needed for your physiology to thrive.

And of course – plenty of salt and pepper.

Learn to salt everything

We’re all dominated by phobias; induced and perpetuated as empirical nutritious indoctrinations of our social environments and from those of the-powers-that-be. The governments, “health” authority institutions, the medias, your GPs around the shopping centre block, you get the picture.

Here’s a study that found that low salt intake actually leads higher risk to insulin resistance. Here’s a study dubious over its’ effects on blood pressure at all. Even shockingly so – that despite an approximate 15% of general population are “considered” to be salt sensitive – lowering salt actually have been correlated with arterial blockages and plaques.

I can only say from my empirical past experiences with confidence to say that now that I have maintained the Ketogenic regime for one year thus far – I would surely not survive without consuming extra salt. Whilst I am humbly aware that many reports still confidently states that salt sensitivity predispositions exist; the public-wide scare over its’ doubts  nonetheless in my opinion remains overly blown and overly-demonised. 

I am my own living proof against this coercive phobia that it’s bad. Well – I can vouch for myself that much over if I were to live forcibly on a Ketogenic on a restricted salt intake – I simply would not survive. 

Chicken stocks (I may not have had the pleasure to buy $10 worth of bone broths), Lite Salt / Potassium Salt, Iodised Salt, and/or Himalayan Salt. I will say this once again – they are all vital to me.

About this fear with nitrates and nitrites…

…Every now and then there are always counter arguments. “Nitrates and nitrites are bad for you”. It causes cancer. Colon cancer. Bowel cancer. The list goes on.

Guess what? Your greens have them too. You eat them everyday. What are they exactly? Nitrates and nitrites are actually the only physical, edible precursors to nitric oxide – an important gas, a vasodilator needed throughout every function of your body. Beyond just what it’s widely used for (unashamedly); Nitric Oxide is, as they deservedly call it – molecule of the century – serves as undeniable support to cardiovascular health, mitochondrial respiration and even glucose homeostasis.

You could fight all you want with organic produce this and that have less chemicals, pesticides, you name it. Here’s a study regardless that even if it’s “organic” – your favourite leafy greens – cabbage (oops that’s mine), swiss chards, and spinach – all of them contain nitrates (and nitrites).

Ironically also, it’s crucial additive to curing meats – salami and pepperonis (and you do realise they contain some beneficial bacterias). It’s after all – a preservation method used centuries old. Otherwise without this invention – spoilage would most be a likely event, and much of human race would’ve died out a long time ago without understanding how to actually preserve food.

Do I condone then; eating bacons and luncheon meats in plentiful amounts? Perhaps not; because I still conservatively endorse a whole source/s of meats – be it from muscle based meats (if affordable) or organ meats.

Are these still a viable, affordable component of Ketogenic regime? Absolutely. I will still exercise consumer caution at reading ingredient numbers especially if I am to consume bacons, salamis and luncheon meats.

Generally speaking – the more coded, cryptic numbers you see (450,451,250) on the label, the more you should avoid. Try to limit regular consumptions whenever possible.

Tl;DR ->  Salt everything (with Chicken stocks, iodised, himalayan and little of potassium lite-salt varieties) to ensure you are not losing MORE minerals from what you are peeing out every hour or two. Consider taking care of your liver & overall biome / bacterial health via supplements. You will need them sooner or later.

This concludes the Part 2 of the Anniversary article

Click to read the next and last part (3/3) of the Anniversary Article.

Please stay tuned as I am collecting my thoughts upon the next and last part to complete this anniversary post altogether!

Please share to me your Ketogenic experiences; do you agree or disagree with my accounts so far? Post them below.
What is Healthy? What is Normal?

What is Normal? What is Healthy?

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In conjunction with the first part of my ketogenic anniversary / 2016 foods for thoughts – here I rationalise why there’s no such thing as either “healthy” or “normal”. 

<TL;DR> The words “Healthy” or “Normal” is only an outcome so subjective. Both morally and ambiguously egoistic in interpretation. Such that sadly I don’t think (the majority) of us today ever realise the futile pursuits behind the preaching of this blind survivorship as whatever as such it is we binarily confine as either “Healthy” or “Normal”. Whilst ignoring individuality contexts and cyclical circumstances.

So, do you wish to continue believing all these binary semantics? I don’t.

Why? Because “Normal” or “Healthy” are both institutionalised, unicornian pejorative bullsh*t. </article>.


Still reading? Good.

So many times I’ve lost time and effort at resorted exactly just what anyone else would do. Curating as many “answers” possible over what exactly those word/s universally constitute. Via the “democratic” solution, that is to find myself deep down the rabbit hole for what makes the realm of “correct” as “correctness”.

Day by day, disappointments brew. I did not realise all along, that all this pursuing for such an empirical “correctness”; are actually a flawed, exhausting and dare I say it – dangerous and misled endeavours in and of itself.

Having examined the crisis of confusion over what is “normal” and “healthy” led me to simply conclude down to just three reasons. Why – resorting to “Healthy” or “Normality” is an exercise in futility.


Nothing is “normal” in nature. Because nothing in nature ever PRE-defines anything as “normal”.

Nature is “just is”. Go outside. The air you breathe – has no “normality”. It consists; alongside “oxygen” – of some bad radiation, and toxicity.

Coercion equals repeated attempt of corrections. What happens if you have a biological defect, at not able arriving to the same interpretation? Structural re-corrections.

Why is the colour of the sky named “blue”? (Hint: someone else AND everyone else tells you that it is because simply it is “just is”). It looks, sounds, and preached so convincingly linear from one indoctrination to the next that the “normal” interpretation to it is simply accepted as being “blue”. Until it becomes an embedded logical instinct in all of us only then – that all colours of the skies are perhaps indeed, seemingly believed to be all “blue”.

But is this something that mother nature pre-defines simply as “blue”? “Here you go – “blue” is blue pigment you can’t make it or constitutes it any other way than for its solidarity existence as – “blue!

Mother Nature; is far more complicated. “Blue” is a resulting manifestation of different reflections – of other things surrounding it.

Everything seemingly has a codex of its own we are yet to understand. Yet Governances, Institutions, foundations, dietary guidelines etc – remain incessant that everything is predefined through semantics. Out of such simplicity thus correctness hierarchy results through meta-analysis and epidemiology. Before then perpetuating them all to dictate civilisations, prescribe anti-depressants and structurally condemn biological citizens.

Whilst leaving Mother nature no liberty than to simply respond back to this order as – “wtf?“. Aka. “side effects”.


Nothing is “Healthy”. Because we are obsessed to oversimplify, contain and “correct” –  natural chaos.

Are you an average statistical means of data? Or are you a self-contained individuality of “being”?

We are constantly bombarded by a world of competing objectivities behind such is perceived as “correctness”. “This is good for you”. “This is bad for you.”. An online food advisory named “Eat this! Not That!”  exists for the attention-span deprived. Someone must have willingly paid a hefty sum just to secure that domain name.

So what do we do whenever we’re challenged from one side; whether left or right – whilst us trying to simply in state of  “be”? That is, for simply “being” ourselves? Simply for being one and of our own – Self-Authenticity? This remains challenging amidst our status quo.

They – the status quo – use every means and powers possible to dissolve differences and contain chaos. Institutionalise objectively away from all subjectivities.

De“-fine, generalise and simplify. That is what textbooks tell us what to do. But how or why to think? Becomes a contextual chaos. That right there – is reason why I believe “Simplicity” is an illusion to hide or elude – contextual chaos. 

Why do we do this? Because it’s too complicated. I even daringly admit – that my own career are guilty of this paradigm.

What is Healthy? What is Normal?

“Graphic Design” is more or less – a coordination of chaos into individually contextualised – appeasement.

Anyone can be a “designer”. Just an ipad, a surface tablet, and a creative cloud subscription. Wait until you’re given these familiar request lines. “Make it pop“. “Do your magic.” “Make it look good“. “Make it look special.”  Worst of all – “we want to make things clean, crisp, simple.” 

Take Apple’s main photographer – Peter Belanger; for instance. I bet he gets sick over and over again if told to make things look “simple”.  How many cameras or lighting rigs, reflectors, equipment, etc were there being used up in the process? Just to get that perfect “white” as truly-objectively-correctly-neutral “white” background? Just to get that perfect shine reflecting/bouncing off the Gorilla® glass?

Let’s go back to the-sky-as-“blue” as correctness interpretation. To simply objectifying it as a persona of “cool” or of “security” to me are absolute non-sense. Shroud the colour blue in the “right” context – it can even be contradictively be “depressing”,  “sterile” and “loneliness”. Who’s to say that one is correct? Next time a client ask straight in your face “I want it whimsical”. You’d be wise to respond back – “Define to me what you mean by whimsical.”

You’ll eventually get “the” picture. their picture. Not yours.

What is Healthy? What is Normal?
Justin Main @ Unsplash.com


“Healthy” or “Normality” only implies an outcome. Not a process of individuality.

I’d admit however that “Health” actually bears some “good” intent at prolonging biological prestige. Alas, such prestige is an outcome. An already finished product.  Is it that simple then by following by what is “normally” instilled confide us to the same outcome? Absolutely not.

To say we need to be “healthy” is one thing. Getting there – a chaotic disorder must be filtered and carried out by the best of an individual’s resilience at balancing or filtering out – cyclically – what is conducive and revelant; against what is frivolous and abusive.

The number “100” for “normal” blood glucose seems to be “empirically” recognised for being “balanced”. HOW much of an “effort” is there required to maintain this “normal” blood glucose in the first place? Much more than observing and calculating and writing down how many fats, proteins or carbs you eat from day to day basis. More than just taking in multivitamins, popping in extra minerals. There are much more other things that can also determine your blood glucose. Your stress levels. Do you have enough money to survive the next week?

Normality” and/or “Healthy” are both illusion of hope/s. They are both epidemiologically derived as indeed plausible nutritive “solution/s”. Yet they condescends the individual as communal drone/s should he/she respond unfavourably to such institutionalisations.

So that effectively means – mediocrity in all subsistence. In all persistence.

I’d wager then – that would be a disaster. Nobody would own, if any – sense of individuality. A paradigm much akin to Socialism. A very good intent, but an implausible logistic at meeting biological context of individual subjectivities.

What is Healthy? What is Normal?
lianemetzler.de / unsplash.com

So what do we you do?

Everyone is an individual. Thus each of us has to qualify, not quantify – our reasons at believing what is right or wrong. Such is rightfully carried by an individual decision – led by his or her own biological self-authenticity. Not to be misled by epidemiological or democratic – decision. 

I believe it all comes down to how we (willingly) reassess and periodise our understanding of Logic, Instinct and Cycles. All three realms are all context-driven, and time-specific. Nothing lasts forever as “correct” in one context vs the next. I may need “X” as my imploration for “correctness”. But you may need “Y”, or that others may need “Z” – based on their specific time, or life’s circumstance. In other times – I may NOT need more of “X”, but may later gravitate my need to more of “Y” upon the arrival of a different circumstance. 

Nature is an elusive form of dictatorship. We must therefore reconcile ourselves to meet “it” via respecting its imposingly chaotic, numerous contexts. Cyclically and periodically. Overtime.

Just like we have a day and a night. Our biology and physiology revolves around these cyclical contexts. Much the same as we need to somehow compensate our lack of glycogen in context of exercise or having subsisted within long enough caloric deprivations. But we must remain authentic. That we face such episodic moments of contexts – as genuinely felt to the bone.

At any given moment we have genuine certainties and genuine uncertainties. Abundance and scarcities. We must therefore rightly exercise our individuality to honest capacity. By filtering what is received and imposed on us – their authenticity of relevance and need – to our own individual biology. 

TLDR; “healthy” or “normal” are ambigious.

“A totalitarian for correctness objectivity; amidst the unaddressing of ambiguity.” – would be the most elusive way I’d describe what “healthy” and/or “normal” means.

You are deservedly – your very own voice and being of reason. What you eat as a “meal” therefore; serves as “ration” – to help you rationalise – your current manifestation of such a living being. I have even thus designed a visual philosophy identity surrounding this awareness.

I hope despite much sincerity have transpired you readers to periodically change your own “selves”. By WILLINGLY periodise our logical thinking/s – to embrace every one of Nature’s own cyclical contexts of chaos.

Just as Friedrich Nietzsche once said – “There are no facts. Only interpretations.”

Would you still fight facts with more “facts”? Even if that somewhat remains eventually and infinitely – subjective in interpretations? Post your thoughts below!
2016 Food for thoughts Keto anniversary Part 1/3

2016 Food for thoughts Keto anniversary Part 1/3

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 Here I share with you my food for thoughts; on the basis of my 13 months of Ketogenic regime. There is something here for everyone to learn and gather as much as I’ve felt out of this elusive, feeble, yet resilient – way of life.  

There is a lot that is to be discussed here hence for accessibility of reading these will be as I will publish this entire Anniversary post in three separate blog articles.

Part I/III – “The Realisation”

This is part one out of three; of which I begin with an introduction and a brief history; over how it all started.

2016 Food for thoughts Keto anniversary Part 1/3

Disclaimer and warnings

All this is a subjective living account over the context of sustaining within frugality. That is; objectively speaking – a sharing of thoughts upon nutritional sustenance; within tenaciously limited fiscal resources. This lifestyle I follow at many prolonged times beyond / outside of my will or choice – only serves as anecdotal account of lone survival.

As such, this is not suggestive towards any empirical ways or interpretations of absolute nor politically “correct” or accepted – medical or nutritional advices. Nor is this to be digested as a guidance that will work in every infinitely-diverse physiologies.

One person, one’s social circumstances and existing habits undoubtedly differ and inevitably affect the physiology and circumstances of a willing participant. We are all too individually chaotic enough as a result; that take all this as simply as that – an anecdotal account. It is much more safer for me to thus conclude that your own mileage over interpreting this Ketogenic regime and way of living will vary. I am not you. And therefore – “you” are not me.

Should anything goes adverse, I implore you to slow down and reassess, realise and reflect – one thing at a time from observing your own physiological insights and limits. Mitigate and experiment a small change one thing at a time.

Assess, revise and embrace one change at a time progressively through your own humility. Maintain and broaden that change / adjustment little by little. Assess, Revise and Accept. Repeat until you have become AWARE of what needs to be expected to make your transition of all the more understandable of everything there is around you; and you no doubt will realise many of this feeble yet elusive – way of eating and living.

…So who am I?

A skinny “ectomorph”. A skinny-fat 30 something male struggling to make a mark amidst today’s homogenised, industrialised noise of progressive, unemphatic thinking. From food acceptances / elitisms, all the way to politics (office and of the world) and down to social economics.

I have been a simple man, and a human being all along; yet highly conflicted in mind and body. I grew increasingly dubious, curious and skeptical over what and how conformities develop, exist and flourish all seemingly (and suspiciously) all converge into one pursuit. A pursuit for correctness. A pursuit and thirst over attaining influence over “finalising” what is “good”, what is empirically, concretely or objectively – “correct”.

So, what was I to do? I was naive. I just want things “simple”. Hence, for a good decade or so, I reeled into becoming both passive and conservative.  For a good ten or so years having succumbed to the “health” and “fitness” oriented lifestyle – I lost count over how many times I’m told of the same thing over and over again – “just eat more and lift more.”. For many years downing “bro-foods”, mass gainers and all. I have had no notion for respecting nor understanding my own inertly turbulent, “unique” (how I loath that word) – individual endocrinology and physiology.

Years of brown rice, dirty tupperwares piling up the kitchen. ..That – and until side effects resulted. Agitations; from head to toe.

Upper right back spasms, stomach congestions, brain congestions, slurred speeches, gut “thickness”, feeling of congestions and butterflies in public spaces. Everything in my internals feels “crowded”. My lower back pain/s, rare but excruciating – the pinched nerves in my neck – were all I remembered week/s in and out. All cascaded from one subtle pain, masquerading itself as an effect to another. Until another huge troubling sign in the midst of it all – the financial obligations and money spent just to keep following, complying and subscribing – to the widely conservative dogmas of nutrition and living.

So between the years 2012 to 2014, I started questioning things, and wanting to try and experience life differently.

Gathering as many reading materials as possible. From one dietary regime to another. I see myself stumbling from fruitarians then raw meat diets.Yet no other paradigm I find were as controversially convincing as Ketogenic diet.  But nothing captivated me than the elusivity behind perceiving all there is about fats that we still are debating to no end.

I was intrigued to Keto because fats – have been one macro nutrient which I have never dared to implore nor instigate before deeply through all my life. A mystery over its’ benefits and crucial implications to us humans  – convinced me (inevitably) that I have missed something “significant” all my life.

I thus gave myself a choice at a crossroad thus far in life – where I could take this opportunity for daring to live life differently or remain “unchanged” and explored none at all.

I felt ready to commenced this paradigm and matter all into my own hands. Intrigue, awe and jealousy – then all overlapped each other so strongly my life at that point; each competing for dominance and exhilaration.

I felt ready. To face whatever awaited me in the weeks and months to come; over many unforeseen consequences.

2016 Food for thoughts Keto anniversary Part 1/3
Alex Wegan / Unsplash

May 2014 / The commencement

On one Wednesday winter evening in May – I spent over one and half hours all out (or all-in should I say) worth of training to excruciatingly “depleting” all my glycogen reserves into one workout; one night before my very first Ketogenic breakfast in the next morning.

“Chest pains? nope. Back pains? nope. Strength reduction? Nope. I was fearless. I noticed and felt none of these concerns.

Sure thing, within days – I did feel changes within me. The very first time I had those slices of ham with a block of butter and coconut oil defenitely felt different. Unforgettable.

A rush of anxious energy from within. From head to toe. A rush of energy that motivates me to get in the car and just head straight to the gym. I felt energised. I did not even feel the need to down my intra workout shakes or amino acids while resting between freeweights benching 10% over my weight with a finisher superset 10-rep diamond pushups inbetween.

I was fearless. I was without questions. Until I had one. Then a few. Then some more. Then many more, as time unfolds.

June 2014 – Hopeful “Hopes”

More questions in my head began ringing loudly and abound. The first month of SKD has passed. Was I convinced so early over that energy rush? Sure thing indeed I was.

…But never forever. Anxiety – then unfolded over prescribing to my own inert wishes of something else”more significant”. Thinking that one day I could just wake up not hungry at all. And where’s that expotentially HUGE mental clarity everyone’s talking about. Or that extra new record I could easily break at the gym?

Sadly, I felt increasingly distant from such hype. And thus, anxiety brews even further.

Am I there yet? Is my body there yet? Do I feel “there” yet? Is my Ketostix turned purple yet? Does my breath “stinks” yet? Surely by now I could have felt the metallic taste on my mouth.

But am I there yet? throughout July of 2014 – I still “don’t know”.

I read all those “happy” stories again. Forums. Internet. Communities, you name it. Again and again. I thought – are all these effects, “good” effects – part of some sort of a process, a journey, or an undisclosed timeline of expectations yet unexplained? Days and weeks, I could not find an answer, but only ascertained from what I am feeling as my only indicators alone – were all there is I had to work with figuring how and where I stood thus far. In distant relativity to and against –  everyone else’s.

Almost all of my similarly shared question/s of whether I am “there” or not – were apparently – still patience related. Still time related. Still not “long enough”. I grew increasingly tempted; thereby increasing my exercise and training regime to my own absolute limits. So I kept on going training as hard as I could gruellingly to the bone.

One thing I couldnt get over though – was my new realisation – of hunger. I thought I knew what hunger felt like all along. But never this palpable. How could I felt so hungry? I didn’t want to take more salt, because I fear this and that would happen to me.  

“It’s just part of so called “adaptation” says one forum. “By this week X you should feel a lot better!” says another. “On the next morning on this x month you would feel so different!.”  

I continued to believe in them anyway for that “one” day to happen. I continued enduring for as long as I could – by investing more time waiting towards these more hopeful “hopes”.

July / August 2014 – Willpower 2.0 = The ambivalence, costs and pains.

Before I knew it – nearly two and half months have passed.

Where’s that mental clarity?  Where’s that feeling of rush and “urge to get up and go” I had earlier on during the first week? Where’s that sense of invincibility everyone seems to be on about? 

Ok objectively speaking as I led myself to believe – “I am still not there yet.” I decided to “shift” or in other words – “reinvest” my hopes to tap to another elements of liveable reservoire. Surely I have to treat these things as a diversified portfolio investment right?

So what will it be? Willpower 2.0. This time – the mineral reserves on my existing joints, ligaments and tendons. Truth be told; as measures of sightful embarassments – led to my own total parades of public failures. My 10% over-weight bench presses in the gym, leg presses to heavy smith machine lunges – what the hell – training felt more and more – excruciatingly painful. My rotator cuffs, elbows, knees and joints – kept giving themselves out at a rate beyond me.

Reps increasingly felt like “days” to finish. Sets felt like “weeks” needed for me to recuperate.

Weeks and eventually adding up to a month later – arrived yet another waves of change I could not anticipate. An overall pain; head to toe.  I was convinced then, there was something wrong inherently within me as I helplessly then decide to spend considerable waves of money for a set of professional; if only and sadly making things even more confusing and perplexed.

From CT scans to MRI’s. Nexium to Naltrexones.

I spent no other year as expensively as 2014 in realm of so called gathering “medical advices”. From multiple Xrays, CT scans and a three month long waiting MRI scan appointment. Three separate doctors. A chiropractor. And a rheumathoid specialist.

My chiropractor visits alone already mounted in the near $500s. That was just for a month and half. Yet I was in pain so much that there were times I could not even able to get in my car and drive properly. Even slight twist of my left leg on the clutch sends a quivering jolt of frostful, bite throughout my spine.

What’s next – what’s this pain in my chest I experienced at times? Those nocturnal extreme painful leg cramps waking me up at 3AM in the morning. EACH and every morning that is; each time – greeted me with my entire spine and back so painful akin from awakening ever so barely from a car accident; one night after another.

And that same old lingering problem – why do I find myself always hungry? I could eat more, but do I have enough money to survive the next week?  The reserves continued to dry up.

Was I going to die? Surely there was something wrong with me. So convinced; I then proceed to spending multiple hundreds of dollars wasted from all the CT scans, more blood tests, X-rays and MRI scans and left all doctors confused. Sure, my cholesterol was through the roof, creatine kinase was up, my T3 was lowered, and test / androgen levels curiously was on a decline (this was actually have been declining before Keto).

I had a mild degeneration on several small discs on my hip – but I was informed that it’s “normal” for my age. And even though I was at a risk for developing Ankylosing Spondylitis – for I have carried a defective gene (HLA-B27) all my life – that too; was ruled out by the rheumatoid specialist.

I then – was prescribed numerous things.

From stomach acid suppressing Lyrica to Low Dose Naltrexone’s – all these pain comes and goes. I didn’t want to take Lyrica to treat my “chest pains” – because I fear from what pages upon pages of  anecdotes – why on earth would I be willing to restrict stomach acid production if that helps me digest the food I’m eating? As IN ANYTHING I eat? And curiously (and suspiciously) besides – I was very skeptical into knowing why – that Lyrica remained to be the “best selling” drug ever (next to statin) in the world?

The LDN did provide me some elusive effects, sleepy on one hour towards a need for a nap then felt a “rebound” afterwards. However, I felt overall strangely somewhat remaining fatigued on some days. Unless I take frequent naps; then I could truly be well convinced that I can get up and resumed my daily motions of living. But what happens if I were truly become dependent on LDN? What happens then to my existing opioid receptors? Will they erode themselves overtime? 

One question leads to another’s expense. So much so that $300 down the drain for the Rx’s. And God knows what else I had to fix the neurosis I headed myself down into.

August 2014 – The “Quit”

Until things finally hit me for the sad conclusive ultimatum.Looking back at my lab / blood reports – if anything, I’d be surely and truly clinically dead by now from nutrient abuse. Sure thing I’ve lost all my strength, muscles, you name it. I could not even drive in my car for a day.

My creatine kinase numbers was actually close to a heart attack victim. Yet curiously – I’m still not dead, I was still breathing and still alive; if yet very hungry if so from having to fast for the test/s. Quite ravenously so.

Yet despite the above “resilient”, dead-horse curiosity – I resorted to act all the more conservative. After all, all that neurosis and anxiety of whether I am in Ketosis yet or not is getting ridiculous. I thought. “That’s it – I’ll end this diet.”. So by the end of August 2014 / three months later – I had to call it quit. I’ve also decided to go off LDN.

I immediately resorted back to the carbohydrates heavy diet and six / 7 meals a day regime. I immediately resorted back to my past, prior interpretation over what is “normal”. It was just too “difficult” for me to shift my physiological understanding to the Ketogenic regime to live on life as I would “normally” would; unchanged and unrevised.

Immediate relief. Over a matter of few weeks – I gained more or less the strength and vitality I lost; those same old “gains” of pride within me restored; staring at me in the mirror; day in and out of the gym.

….But also along with it – the same old feeling of life I previously and subconsciously – had to endure. From that paralysing upper back spasm and all the way to my helpless tendencies to “clench” my stomach within (yes again – crowded) public space – soon making a comeback all in itself.

Was I truly “happy”? Somewhat. But I remained dubious as to whether all these side effects of pertaining to the conventional “templated” way of eating would simply be “normal”.  A new fear; albeit met with some sort of curiosity – began to surface.

July / 2015 – Enter Nutritional Humility

July of 2015 marked a quiet yet extremely significant, turning point of my sustenance and nutritional life. I decided to set aside a goal that led me to the creation and formation of this entire concept branding initiative to the screens in front of you.

Originated from a series of food-acceptances blog articles, a DIY self printed mini book, and then slowly to all things as they are currently today – a 250 page manuscript and a full featured website.

That chain of thought which permeated as my vision to preach food acceptances slowly develop to a concept I termed to as Nutritional Humility. How should one “exercise” this quality; all from within as though it existed tangibly to his or her way of eating, living, training and most important of all – surviving?

Answering this requires a deep reflection of one’s own consciousness over any and all that a person does on his or her’s daily motions of living. This can be in a form of being aware of your existing physiology through willingly tracking your habitual eating patterns, hunger clocks, biological clocks and all the way to fitness and training lifestyle – your training principles, routines, and intensities. And also not forgetting too – one’s own external and social obligatory moments and events; birthdays, and or any other social conformities a person may obliged to follow or maintain.

So as I sat down and reflect on myself back on (the failed) Ketogenic living earnestly and having considered from all the above … I actually realised; shockingly so overtime – that I spent much less time preparing, indulged less on flavouring, and spent less time investing in traditional prepping, and cooking all my foods.

The relentlessly taxing hours upon hours spent in the kitchen; filling it and the room with tupperwares and rice, potatoes and vegetables and meats – all just waiting to get cooked. The major differences as I mentally compared inbetween carbohydrates  low fat paradigm versus my brief venture to Standard Keto back then – grew astoundingly huge as I remember and recollect more and more events.

Most important of which – that I have thus forgotten the elusive aspect which I blindingly did not notice all along during the standard ketogenic regiment. I’ve actually spent less time worrying about eating food for flavour. But rather – implicitly trying to appreciate its one and only simple purpose – to fulfil nutritional needs.

Going back to the low-fat, carbohydrate paradigm has made me anxious about satiating whatever my instinct relies on hedonic flavour. Much more than implicit nutritional fulfilment amongst micronutrients.

My Return to Ketosis

In August 2015, I’ve decided to revisit the Ketogenic regime; once again to instigate and reconcile my above curiosity and embrace once again – towards nutritional purpose of simplicity. In addition to this – all to incentivise myself to live ever more resilient within my own means. As my living and financial obligations remain increasingly difficult to fulfil.

Through this time by paying attention to the details. One thing at a time. Understanding how, and when I need to be nourished via consistent MICRO-nutrients; this in addition to my willingness to micro-assess all factors – from lifestyle habits to health and fitness training regiment changes (these will be as I expand on the second part of this Anniversary post).

I made a pledge to myself. To write these into daily account/s for as long as possible. My TextEdit program started it all with the file name “Keto Diary”. The first entry marked on 18th August, 2015.

Let’s start with the water that I HAVE to start drinking. Fibres from all vegetable sources? Ok, I’ll try to experiment more on some days and less on another and see how I felt. I’ll try to experiment to avoid and experiencing which sources are reportedly more glucogenic and which ones don’t. Types of fats? I’ll try for week at a time – experimenting more on one type and less on another.  And the salt? Yes, I feared this would happen – but somehow – okay – I’ll try to get over it.

I continued on revising one micro-assesment at a time. Chickens for a week, see how that goes. Selenium from brazil nuts if I can afford them. Let’s also consider magnesium supplement. Then anti-oxidants as insurance policy – the extra multi-vitamins, the Coenzyme CQ10s, and liver health supplements. Given any available means of extra allowance – basic probiotics with FOS.


….and here we are – 13 Months Later, October 2016.

Fast forward from my former self then to now. How have all those details I became willingly to be concerned of; have brought me to conclude?

The Ketogenic Diet is one way of eating so drastically different from my prior way of eating that it has truly changed me to think beyond what I see as food not simply by way of indulgences. But by way of humble acceptances.

Thankfully and gladfully – the “pains”, the “car crashes” I experienced every morning gradually lessened. Chest pains remaining ever so controlled to the point of negligible. From many months prior leading to this day – I have finally understood – that within my subjective and objective interpretation – Ketosis – is not a way of adaptation. It’s a way of nutritive and physiological – Understanding.

That is – Understanding and Accepting changes to every minute needs. RE-assessing my micro-lifestyle, micro-habits, training patterns and of course – to embrace a willing mindset towards Humility in food and all of life itself.

This metabolic physiology or simply what we all known as Ketosis – provided me just an alternative way of understanding life and living. Despite conscious weakness – it allows me to live resiliently through the more adverse, prolonged resource scarcities.

The lowest I was able to spend on food to survive was as little as $15 per week; in one single transaction and in cash. From humbly committing and accepting to live on restrictions from one day to one week and one month and the next. This was made possible by me reserving, recycling and preserving as many supplies possible with the above established mindset after having assessed all the micro living factors and patterns.

Even despite I clearly am hungry at many times, there too; have also been many occassions I blindly ignored – that I felt more appreciative for the passing of time.

I do feel as though I was hungry; quite genuinely so through time. But ironically for as long as I am occupied before I knew it – that much needed black-coffee time that was supposed to be at 11:AM somehow pushed itself back further and further – to 1:00PM. Sometimes 2:00PM. Sometimes even 3:00pm.

Likewise with meal times. Lunch was supposed to be give or take around 1:00PM. But I let myself to be the realm of welcoming and accepting resilience anyway. So I was; paradoxically able (for lack of better word) to push back the hunger back to 4:00PM.

Or even as late as all the way after my workout = at 7:30PM. Back from downing BCAA slowly throughout the afternoon from 3 to 5PM, workout, back home at 6, post workout shake until the mealtime.Yes, that have been paradoxically at times – my LUNCH time were as late as 8:00PM. This was my next solid food after breakfast at 10:30AM. Then came “dinner” at 10:00PM and pre-bed protein at 11:30PM.

How could all these be possible? I absolutely have no facts to explain. But rather – only experiences and self-interpretations to support my claims. 

I felt all the more accepting and resilient all the way. This feeling I gathered behind ketosis – truly was an elusive state – that no state of life ever feels decisively of being one or another.

So, am I truly now and ever free without problems?

I may very well have survived 13 months later.

From first having maintained strict SKD (standard variant Ketogenic Diet) for the first seven or so months without carbohydrates at all; to intermittently experimenting with CKD and TKD inbetween short, mid and long term window interval periods. I will expand more on these as my food for thoughts on the next part.

Given that I have spent as much time I could (though financially tedious and adversely punitive) as possible in readdressing my habits and micro nutrient needs – I am wholeheartedly convinced and thus have accepted that this “feeling” of Ketosis is not what everyone perceived and claim to be.

What is more important than obsessing over ketostix’s – is for one to willingly change, revise and reassess in all micro-aspects of living to form a new living synergy with your new dietary intervention. I called it simply as part developing and embracing your own nutritional humility. 

Simply or precariously betting all your wills on willpower WITHOUT making these very significant reassessment / revisions to your micro-patterns and physiology of life’s be it at home, the gym, or anywhere else – could only bring delirious, questionable effects to your overall health. I both implore and condone you not to repeat these same costly mistakes blindingly as I did back in 2014.

After for as long as one to have practised wisely and diligently – the Ketogenic Regime  – is extraordinarily changing to the mind and body. Yet implicitly and humblingly so that you are likely neither strong or overly feeble.

So has Ketogenic eating thus far as my first year fullfils my goal of objective improvement? My sentiment right as it sits right now is still undecisive. I am weak, but not overly feeble. I am down, but not overly dire. I am uncertain, yet I am resilient of whatever I am facing at the present.

I do not claim to be some sort of insider nor am I a self-proclaimed nutritionist. There are many, many things that I am yet to understand or learn the intricacies of – metabolic sustenance of Ketosis. For whatever the future trajectories may hold – I am certain for one thing – this way of eating subjectively nourishes me in ways that words perhaps can never quite explain succintly.

This concludes Part 1 of the Anniversary article

I want to know YOUR ketogenic stories; either in failures or successes. What or how has the ketogenic regime has affected you and your ways of life? Has it changed you all the more implicitly wiser and humbler in perceiving food? Please share your thoughts below!


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I hereby am presenting you all updated video promo productions Humility Through Frugality™. From what seemed to be minor series of work turns out to a significant array of changes!


From what promised to be *just* minor changes turns out to be a full pledged task of new recording sessions, major re-edits and more further custom transitions – I’ve decided to invest further days and week/s over making re-edits all the more possible.

This as I see more appropriately – is to complement with my upcoming HUGE feature writeup – “Food For Thoughts Keto Anniversary”.

New edits across three dietary paradigms – Standard Ketogenic, Standard HCLF, and Ketogenic Pescan Vegetarian. Please submit your thoughts and feedbacks and share your humility with one and another.

Shot and recorded with used Pentax® K-01 with Pentax® SMC50MM and Takumar® 18-55MM Zoom lenses. FCPX and Motion 5.

Links below!