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.

1/3

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. 

2/3

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

3/3

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.
DISCLAIMER
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:

1/4

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.

2/4

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.

3/4

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.

4/4

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.
    <FOAM ROLL / COMPOUND EXERCISE BAR-SETUP>
  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.
      <THEN RECUPERATE approx THREE minutes + PACKING AWAY SETUP>
  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.
    <HALF TIME. SPLASH FACE WITH COLD WATER. MENTALLY RECUPERATE. 5-6 minutes total>
  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.
    <FOAM ROLL / COMPOUND EXERCISE BAR-SETUP>
  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.
      <THEN RECUPERATE approx THREE minutes + PACKING AWAY SETUP>
  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.

Postworkout

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.


DISCLAIMER
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.

Pexels.com

1/8

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

2/8

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

3/8

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).

4/8

<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.

5/8

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

6/8

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

DISCLAIMER
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

1/3

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.  

2/3

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.

3/3

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 .

Thoughts on Cooking (Part 2/2)

Thoughts on Cooking (Part 3/3)

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Previously, in spite my well wishes amongst the practitioners and believers of “raw” foodism -I’ve asserted nonetheless that cooking – imparts a physiological and logical necessity at preparing a nutrient at its complete state of rest for best digestion, utilisation and assimilation.

For now – a sharing of pragmatic rituals

Nope, nothing remotely close about advices on buying $50+ worth of boutique metal storage food cases.

1/7

Never cook anything well-done. Unless prepping and eating at once.

There is every reason, or so it seems – to remain fearful from protein oxidations from all cooked (or semi) cooked sources – of meats, both white, red and seafood.

…(sigh). I think I’d settle this once for and all. I’ll go with semi cooked. At least. Better than without bacterial invasions or parasites ensuing in my gut. As I talked earlier – raw salmon (despite sky high expensive) feels cold in the gut; compared to it baked gently in the oven.

Unless if I am cooking and eating all in the same feeding window then “reasonably cooked” (politically defined as anywhere between medium to medium well done) is what I aim for. Mix with herbs and salt to compensate any chances for excess oxidations or spoilage.

If I am cooking for a later consumption – then I know the meats will undergo yet another episode of cooking. Hence the need for me to cook things just lightly at no less than a medium rare. Salt, season further with oregano / rosemary and allow to cool. Set aside two (2) serves in the fridge for allocating two days of consumption, and store the semi-cooked rest in the freezer.

With eggs? I hard boil about 7 for a 3.5 day supply, peel, submerge in water, and sprinkle generously with himalayan salt before fridging it.

But how intense for reheating the previously 3/4 cooked meats + eggs ? Not a whole lot. Warm, but never scorching to the point I see smoke. Just a warm 1 to 2 minute session (depending on other added “collateral” – veggies, condiments etc)  on the microwave on high would suffice. Eggs are too delicate though – reheating (themselves only that is) require no more than 25 seconds of defrost setting and serve immediately.

Beef mince – a case example.

I shall use beef mince here as an example because it still remains an affordable source of complete red-meat based proteins. First and foremost, let the meats defrost in open air, and once done – combine with antioxidant herbs. Rosemary reportedly seemed to be the most effective in reducing protein oxidation. Otherwise, I am using at least minced or pre-peeled vaccuum-packed garlic.

To begin with a choice of either – 1) my cheapo tiny cast iron or 2) my stainless steel pan – I let the pan heat as hot as to allow the Leidenfrost to form. That is – throw a sprinkle of water on the VERY hot pan – if the water dances – indicates that the pan is “ready” for cooking. Turn the heat down to LOW. On the cast iron as long as there is tiny bit of smoke, then it’s ready.

The very first minute of cooking I let the meats cooks under that low setting. Once the glorious sizzling is over, let the excess water and oils – to begin separating themselves.

I stop immediately once the entire mince is submerged in their own waters and oils this can be anywhere between 2 to 3 minutes. From which then this follows on to my next tradition – drain + press + boil water.

2/7

Drain excess Omega-6 Fats.

As with anything of economy grade red-meats; what I will be eating is ultimately what the animals ate. Omega-6 is almost unavoidable given today’s prevalence of conveniences and abundance – over qualitative sustenance.  These additional step/s with boiling water of course only reduce but sadly not fully eliminate the Omega 6 intakes. This is where weekly dose of Vitamin-E, to counter the reportedly excess pro-inflammatory, anti-thyroid tendencies – seems crucial. Chicken / poultry unfortunately, despite my favourite “light” meat source seemed to produce the worst Omega 6:3 ratio.

Still arguing I am not frugal enough? Or suspect that I am cheating my frugality? My Vitamin E in my stock pile as I’m writing this is nearing three months old. A three month investment out of $10. Now beat that against a $20 cheat meal pizza which downs in just an hour. Or your “six pack” alcohol binge weekend excuses. 

Once the beef mince (as example) is submerged with their oils & water = drain through the colander and briefly press down to further separate the liquids and dry proteins for a minute or two. Then, boil a kettle and pour it through.

For every 500g of (store bought) weight beef mince = I expect to see as many as 100 grams of those = to be lost entirely in excess omega-6 fat and moisture content. 

For whole poultry / chicken – these would rely on oven based cooking (see further down the article) but halfway through baking (especially at 20 minutes mark) I take the entire pan out of the oven and just tilt / pour the excess Omega-6 oil & water away manually before putting it back in. A lot of anti-inflammatory herbs I can then find – from parsley to oregano, from mint to rosemary – are further added prior to the baking process.

Would draining the beef mince alter the macros? Yes indeed of course, this lowers the total fat content. 

Here in Australia we use the star rating as opposed to the US more straightforward 80/20, 70/30 etc. 2 star is considered “regular” or “economy” grade bearing anywhere between 20% to 30% fat, variable as per brandA typical 100g serve of regular beef mince with fats and water retained is 210 calories. Where as the same amount with the excess water and oils drained will net 155 calories instead.

As taken from MFP’s Ground Beef- 80/20- Browned, Rinsed, and Drained – Low Fat Ground Beef:

Calories 155 Sodium 72 mg
Total Fat 9 g Potassium — mg
Saturated 4 g Total Carbs 0 g
Polyunsaturated 0 g Dietary Fiber 0 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 25 g
Cholesterol 46 mg
Vitamin A 0% Calcium 1%
Vitamin C –% Iron 15%

3/7

The Oven = for thick cuts, organ meats or boned meats.

Whenever longer / more sustained cooking times are preferred without clogging the entire house up in smoke – the oven is my go to solution.

Chicken breast, beef bones for dog food  (if you can find a short dated <$3 ones – it’s a treasure find for us humans too for their rich fat and some meat proteins content),  thick tri-tip beefs / lamb / pork shoulders, as well as organ meats – ox hearts, livers, etc. For tri-tips and pork shoulders I must first slice them patiently into steak like chunks before herbing and baking.

Generally I bake at 150-160 degrees for up to 30 minutes, flip then lower it to 50 to 75 degrees for another 10 minutes.

The same rule applies – I never aim to bake all my meats “well done” unless if I am willingly wait to cook and eat both within the same feeding window.

Generously salt, season further with oregano / rosemary and allow to cool. Set aside two (2) serves in the fridge for allocating two days of consumption, and store the semi-cooked rest in the freezer. Next morning, move to fridge to gently defrost by nighttime for it to prepare yet another re-heating episode.

On all initial baking – I like to use butter, but no biggie for as long the antioxidant herbs + minced garlic on the fatty organ meats themselves are there I feel safe. I used any baking pans I have in front of me, give it a rinse, dump the meats (be sure to premarinate it with herbs or if I want things fancy – Rogan Josh curry sauce at only 3g carbs at worst per 2 tablespoons is enough) into a preheated oven at usually no higher than 160 degrees for 20 minutes. Flip and bake for further 10 but at LESS heat (around 75 degrees). And serve.

For whole chickens – I always try to take the time to butterfly it open or portion it as best I could as this helps cooking it faster – anywhere between 40 to 50 minutes will do. The entire chicken must be allowed to defrost fully  and comfortably – or otherwise heat distribution will not be evenly throughout the process.

More importantly on LC / Keto + IF – I try to separate out as much of the carbo-stuffings they put in especially in hard to reach places; hence the need to patiently butterfly the chicken as best as I can.

Drumsticks on the other hand takes sooner to cook, between 20 to 25 minutes at 150 deg c baking temperature would do, followed by another 10 minutes of low heat (at approx 50 degrees). Once again when done – let cool, salt, herb and fridge for later consumption.

4/7

For seafood? It’s a dilemma.

I very seldom able to eat “proper” seafood. The above picture is a graceful rare opportunity for me able to spot a $9 per 2kilogram worth of salmon head with remnants muscle meats with it. Oh yes, the gelatinous bits in the cheeks, the head and the eyes – were amazing. To give you an idea how poor I am – the above opportunity is taken once throughout this entire year – of 2018.

But to be honest I do not know if I should be thankful for the fact that they are so expensive that I don’t bother eating them anyway – or that the never ending debates for salmon or krill oil’s delerious effect on Insulin sensitivity; continues to doubt me.

The Nutritional Humility in me accepts them viably as food, nevertheless. If somewhat now considered a precious commodity.

I do remain biased in my palatable preference for slightly cooked salmon (as the heat allows the “firming” of the texture and the juice that much more convincingly). To lightly cook the salmon – I firstly ensure it all defrosts without excess water, sprinkle with antioxidant herbs, without oils, and bake in the preheated oven no further than 125 degrees celcius, and no more than 10 minutes maximum. Once the colour turns to remotely pinkish white – then it’s already well cooked enough as is.

For canned fish – from sardines to mackerels and tunas – I seldom cook them, if at all.

William Felker @ Unsplash.com

But what about the artificial colouring + all that canola meal they’re fed with?

Unless canned – just another reason why I’d advocate cooking them (raw fillets) than downing them raw and tartare.

Recent months kept me stuck on reading Suppversity’s (/ Proffesor Andro’s) extensive articles and concerns on wild vs farmed salmon. Equally concerning are the methods themselves – evidently more than ever – farmed salmon are becoming an industrialised necessity to accomodate our growing population.

Well, the word “life”; then itself is in my sombre and Nihilistic definition – a burden to someone else’s behalf, and to the planet. A “burden” because Life – imposes a need to reproduce and extend existing genetic material. Yet Gynocentrism is still strong and alive in all corners of Pedestrian Normalcy. They’d likely not interested to speak in favour of my gender anyway. Read my thoughts on the Mouse Utopia Experiment for more on this.

Population” always pre-mediates all qualitative criterias of “Consumption”. This study having found that compared to the nutritive compositional data of Salmons’ back in 2006 against 2015 – we now likely require eating more than twice the amount of fish – just to meet the recommended EPA + DHA intake.

No , I do not wish for ethnic cleansing or depopulation. In spite of soybean fed fish Woolworths Mackerel, they are still a viable source of protein after all. At $2.60 – Humility Through Frugality after all springs into view as priority. Is it optimal forever though? Well, let me just say the edible bones themselves are useful enough as gelatin more than Soylent Green.

Yes, I hear you. What about safeguarding all that excess suspecting elements? The cheap grains / semi oxidised soy beans the fish were fed with? This is where Vitamin E; is here for the rescue. I take it between once to three times a week.

Next – digestive & liver needs. If HALF (yes,”HALF” of the world’s population is already infected with H.Pylori (slide #16) – I’d remain wise to keep (what I’d argue as the most important of all “supplement”) Betaine HCL and pepsin plentiful, alongside with COQ10 as I grow older. Keep a milk thistle liver supplementation on rotation during refeed days where caloric surplus are expected. Furthermore – MSM is still something I’d take in the morning of my fasting window with plain water; though not always if budget prohibits this insurance luxury for the liver health , an anti-inflammatory and a growth hormone potentiator at bone level.

Beyond elusive benefits as painkiller, I’d continue taking aspirin. No, not the absurdly mega dose of 1.5 gram upwards per day. If challenged or asked if enteric-coated or buffered versus uncoated – I’d perhaps side lean to the plain, uncoated. Naked as is.

“Wait what – aspirin? But isn’t NSAIDS harmful???”” Pedestrian Normalcy argues. Interestingly – H pylori infection growth is actually INHIBITED by Aspirin. 

All the above <$60 supplements altogether to me is a much saner and pragmatic option than buying $25 whole kilogram of salmon. The difference is that is of longevity. One last longer for all nutritive concerns as contingency plans for month/s on end.

The other? may turn rancid by then.

6/7

For vegetables – presoak with baking soda and at least, microwave them well.

Professor Andro @ Suppversity once again, shared an interesting insight on the use of baking soda. A study suggested that soaking (practically anything GMO’ed) from vegetables to fruits in baking soda apparently helped reducing the excess pesticides.

I have thus of recent month/s adopted similar practise – I’ve presoaked all my dark greens – kales, silverbeets, etc – with water just enough to cover it, sprinkle generously with him salt and baking soda about a teaspoon worth for each big handful batch. Leave it for a good 15 minutes, drain rinse and re-store.

Alas raw vegetables have convinced me that they not sit well on my gut. All sorts of chest pains and heartburn like symptoms persist. At least – the water heavy ones – zucchinis, lettuces, cucumbers, etc convincingly and repeatedly shows this pattern. Dark and green leafy ones however are here to stay. However, from spinach to beetroot leaves – they still need cooking. 

Despite that – we’ve got one more thing to worry about. The oxalates are bit more resilient than previously thought. Boiling them – still does not escape from this peril, as the oxalate merely leaches out of it and into the water it’s boiled with. What I’d do instead is wash + squeeze and microwave.

Just like all things low carb interventions – magnesium and all round salt intakes is crucial. Particularly magnesium citrates at mitigating risks against kidney stones.

After the meal, I’d sip a warmed Apple Cider Vinegar (+ boiled water), with warmed chicken stocks,  squeeze of lemon (but be careful not to down the entire lemon in it, as that itself contains some oxalates), and him salt.

7/7

Finally – add the (proper) fats to the meal.

….And this leads us to the final tradition from all my years of prior SKD – I very, very seldom – add “heated” oils on top of a dish before serving. Irrespective with or without vegetables (quasi zero-carb) – fats are need to be visible.

ALL fats onto any meals in their final state of serving, in my strict humble opinion only –  should be consumed in just their melted, warm state. Never scorched. Never charred.

So what do we do with all the fats I’ve drained earlier? Well now that the excess Omega-6 is gone and away – NOW IT’s time for me to add the oils and fats I properly should be eating. From butter, olive oils, free-range egg mayonnaise,  sour creams, etc, etc. 

Gently melt them with the meats, boiled eggs and veggies. Done. World peace. Moral pitchforks not necessary.

Eat only for and amongst your-“selves”. Not for or against other people’s beliefs or morality, for goodness sake.

 


So there you have it, a sharing of pragmatic principles in the kitchen and (brief) supplements as contingencies. Comment your thoughts down below if you have a specific workaround or cooking methodology worth sharing!
Henry Doe @ Unsplash

Thoughts on cooking (Part 2/3)

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Previously, I shared my own understanding that cooking facilitates all progress of surviving and learning. I assert that there is no other logical possibility for these to occur; without a nutrient being first intervened and subdued to its fully rested state both at organic (movement) and micro-organic (bacterial) level to safely sustain the benefactor (the consumer, the predator).

Now – my opinion/s on the so opposing arm of cooking. Raw foodism.

What is (right) or wrong about raw foodism?

Raw foodism argues that perfectionism already exists abundantly in nature. Should not be tampered with. Must be consumed raw. That, with veganism both synergizes together some plausible arguments, nevertheless.

My answer and opinion? There is none. But I know one thing. Everything in nature responds via provocations. I see and interpret these responses as potential sources of threat; whether inactive (dormant) or active (passive). 

Nature is not docile.

I’ve asked “God” what “He” thinks of raw foodism. No answer. Shouting loudly beyond the clouds of methane, nitrous oxide, remnants of agent orange and nuclear wastes. Nothing. But surely – those gases are all sources of threat against my lungs, reproductive, neurological and cognitive systems.

I’ve asked what “nature” thinks. Still no answer. The free roaming wild boars, kangaroos, carnivorous flowers, or the bees; doing their own thing. Nothing. But the bee stings or the carnivorous flower could one day be very threatening to an unwary child. Or that just one swift kick from the roos’ leg can easily cripple me at any moment. Okay, another provocative potentials of threat.

There is no “binary” answer/s to anything of nature. Whether it is right or wrong is not a valid question. But the question should have been – would it provoke a threat?

The “valid” answer seems to be there is a threat in all realms of nature. Be it dormant or moving. Even if we take out the raw fruit off the ground, or a fresh slaughter of the lambs head for the fatty omega-3 rich brains; microorganic threats potentially still lies dormant.

Rising trends of carnivorism amongst today’s Youtube’rs permeating throughout the recommended playlists argues that eating them is safe. All without heat.

Is it truly that simple that we could all rely on this condensed, primal logistics?  Unfortunately, my thoughts are split and not easily convinced one way or the other.

1/2

The Realistic Objectives = Digestibility and Palatability

I will start off being straight. Yes, I anecdotally prefers towards – cooked food in general. Cooked food always assures to me – a familiar, warm, nutrient digestibility.

“Digestibility” I believe – also correlates synergistically with Palatability. This requires a perception of warmth. Thus, required “heat” to sufficiently led to this outcome

The “tastiness” or “ripeness” of any given food is an undoubtedly strong determinant at how well I am going to readily (enzymatically ready) to utilise all incoming nutrients. If a food taste somewhat pale, or unworthwhile – chances are I am unable to utilise any metabolic usefulness out of such food in their incomplete state of rest.

I believe that “Heat” is a metaphor of progress and process. An imposition of all state of changes. “Cold” on the other hand – imposes stasis and delays.

Raw meat feels “cold” in the gut, as opposed to warm and (once again nutritiously) familiar of semi-cooked meats.

….Same goes to fruits and veggies. As much as I at times demonise fructose during carb-refeeds, I’d still nonetheless be more compelled to eat a perfectly ripe banana than an unripe one. Unripe fruits are completely chalky and leaves out an excessively dry areas in and all walls of the mouth. Irritating and itchy at times.

Also, many people ignore these questions –

  • how much / how long often should I actually have to eat to gather my required calories?
  • How long of a time I have to spend eating each time to reach reasonable satiety?

Vegetarian SJWs love comparing ourselves daringly to that of silver back gorillas. Them spending nine hours daily – to keep foraging & chewing cellulose 40 pounds a day. Should we all likewise graze an endless amount of endotoxins? Oh, not to mention cyanide like compounds from raw plant materials?

Isn’t the point of “nutrition” is to nurture, to “ration” (militarist term of) “reason”, and satiate the self – in the shortest amount of time?

…Then “cooking” – is the only logical facility to that outcome. Case closed. The primal man has no access to pressure cooker. But I’d wager he’d be so anxiously hungry. Searching for nutrients from having eaten; yet unable to assimilate any usefulness – out of all that undigestible shrubs, hay and cellulose.

Jez Tims @ Unsplash
Jez Tims @ Unsplash

Completely raw meats? A “No” for me.

Unless fermented, aged or sufficiently salted and dried – I have no problem with likes of ham, few slice/s of salami or prosciuttos. Their elitist price tags barred me from consumptive luxury, anyway.

But I’d argue that the seemingly glorified safety amongst practicing raw carnivorism – it is neither accessibly nor consistently interpreted as safe to the general population. 

We see advices time and time again – that animal welfare counts nutritionally towards conducive criteria. Make sure the animals are “clean”, “Free-range”, “Organic”, etc.  Our current economics system however prohibit these foods accessibility to a select few. The consequent high pricing unfortunately deters the desires of safe raw consumption as so widely purported to withstand any nutritional losses.

I’d also blame much of this is due to our industrialised methodology of production and sustainability. Especially amongst economy grade minced meats production which mixes questionable sources all at once.

Gelatin is no problem. But remnants of hair, nails, dirt, stones and factory debris? No thanks.

General population toxicology studies from raw meat consumptions; from both muscle and gelatinous / organ meats = have proved to be of genuine concern. I do however can attest my past memories of eating raw slices of salmon – which that unfortunately – despite its elitist pricing label – does not taste that all palatable to me.

Likewise, the rarest beef tri-tip I’ve ever eaten was from brief baking in the oven with all the blood and jus retained. It was extremely fatiguingas I gnawed and teethed my way through the tough fibres of meat itself.  “Morally” speaking, it affects me only a little. But it did not represent nor led me able to reconcile that primal notion of comfort as I alluded to in previous part of this feature writeup.

In the context of pure survival mode – what about eating raw predators meat? I’d speculate this even more of a concern.

Predators likely inherit parasitic bacterias from each and every one of their prey in the food chain and thus, bacterial invasions from the preys they’ve eaten (which are most likely raw) would also likely pose a transferrable risk to the human. 

I’d remain hesitant if I were to eat such predator meats entirely raw; if one day I am thrown into the wild and prized myself a dead fox, coyote or wild boar. Thoroughly cooking the meat in such instance, would seem prudent.

Gianni Zanato @ Unsplash

2/2

The Morality Subjectives = Hygiene & Orderliness.

Next – it’s all to do with hygiene and maintaining liberal sense of order.

“Cleanliness” and “cooking” = are both an inseparable compartmentalisation of orderly habits; paving the way to support and maintain immunological equilibrium in any living mechanism. They are both part of the process of you guessed it – by either avoiding or killing – unwanted pathogens. Millions-year evidence of the worm Caenorhabditis elegans exhibited avoidance behaviours from any nearby pathogen Bacillus thuringiensis. Likewise fast forwarding to our present female bullfrogs; intuitively demonstrated not to choose mates who are infected with Candida humicola.

Again, not to compare ourselves to racoons. But their human-like-dexterity paws led some important nerve sensitivities which explains why they seemingly wash their food – in order to enhance and reward signals – of the foods they’re eating.

Hygiene and sensory palatability thus are both convincingly and inseparably – important on one same coin of nutritional sustenance.

But of course excessiveness of hygiene is borderline, elitist insanity. Food is meant to be eaten. Period. What good is it for $25 bomb alaska dessert if I do not wish to ruin its delicate presentation? I am no chef, but look at us humans. Making cooking into a career of all sorts – of “arts”. So much so sadly that it becomes narcisism.

“Art” – for it to bear relevance to human civility, it must bear some (eventual) usability. After all, we still have to eat.

In conclusion – “cooking” is a pragmatic necessity.

I think, for the sake of lingual semantics – the best of an “answer” whether consuming raw foods is “safe” or “not safe” – depends on a qualitative balancing act. Between scrutinising the biological resilience of the individual consumer / the benefactor  against assessing the wildly variable nutrients in their unintervened, untouched, unadulterated raw state. 

You are you. I bear no ill wills towards anyone, either veganism or carnivorism; should this method of consumption works for them, their’s own individualised genetic and metabolic variables – only.

I am nonetheless convinced to give them my undying praise. That there is nothing else more primally simpler, than consuming things raw. Unadulterated. Unaltered. Minimally intervened. Slaugher, harvest and chew.

“Fresh” is an illusion of safe haven in the eye of the beholder. Awaiting are the unknown and unexplored  – microcosmic chaos. Yet unfortunately also, – nothing ventured, nothing gained.“Adulterated” is fear and distrust amongst those responsible behind the intervention – even when widely purported as “safe” and “assuring”. 

I’d remain well and wise to cook. Why? Because I have no right assuming all things in Nature is immutably benign.

 


Now then, onto the pragmatic last and final part (Coming soon!)- what I do and do not do – in my life in the kitchen.
How I prep & cook meats (Part 1 /2)

Thoughts on Cooking (Part 1/3)

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Reading through this, one day you’ll understand why I often proclaim in my book that “Nutrition” – is simply a symbiosis of all interpretation/s.

If you are a vegan, consider my prior articles that are of relevant to you – pea protein meat loaf recipes (though that still require eggs). Otherwise for the absolute masochist – there’s my article on prepping / marinating TVPs.

Whomever you are new to this blog welcome to the Internet’s least visited independent thoughts on nutrition and frugality.

So “Why” – do we cook?

Weeks on end – it’s extremely difficult for me to come up with a succinct yet sentimentalised reason. The best that I may call it a “reason” – is all derived from the instinct from us to (forcibly) assure that a potential nutrient is in its state of complete “rest.”

Both organic (movement) and microorganic (bacterial) – state of rest.

Before there was “language”, the primal man used his instinct. All from observation and feeling. Our ancestors knew how to survive by observing one thing at a time. They learned, through observation – the state of flora and fauna around them. If it is moving, it is alive. If not, then it is at rest. By inflicting pain and injury long enough – our ancestors discovered that life gradually subsides to an end; evidently as resistance subsides from outside forces.

One clue that I can gather from all of this – is observing the “what” before the gradual understanding of “why” we cook. Knowing the “what” presumes our ability to identify and observe through assessing states of objectivity – of all living beings in their externalised, manifestations. This assesment purely relied on observational visual cues.

Then, like a toddler, curiosity unfolds within the primal man. He’d sniff and takes anything, literally anything motionless – with a small bite. This – is the earliest representation of the “How” – in all of learning processes. An interpretation of nature’s sensations.

Nathan Anderson @ Unsplash

The two major forces of nature encapsulating every second around him were simply temperatures. Hot versus cold.

Compared to “Cold”, “Heat” – seemingly bears the most relevance to survival. Because conveniently; it represents and conjures comfort and assurance. It allows conversations and storytelling flowing at night. Help bonding and communication even in complete darkness. It also assures safety against predators. Keeps him and his family warm at night.

Hence, the primal man learned that at least one goal derives from this curiosity: he longs to seek comfort. If he were to deprive of his sensations of “heat” – he would not have existed at all.

Heat: The constitution behind all curiosities.

Without discovery of fire or at least – very sensory perception of “heat” – life wouldn’t exist. Nothing would continue; from one state to another, only condensed.

The verb “enlighten“, stems from this very need – of clarifying for what is essential, minus the redundancies. Likewise, “clarified” in food terminology – interests only in the concentration of the essentials. Clarified butters, stocks, soups, to name a few.

Archeological evidences, alongside wide theoretical acceptance seemed to suggest the concept of heating food – was mostly what paved the development of our large brains. Irrespective if you align yourselves in the disagreeing crowd – this concept of heat remains undeniably ubiquitous in every movement, every word we speak or a blink of an eye; all involving some oxidation or heat required in their manifested organic processes.

Getting back to the example of our ancestors – food illnesses I’d wager, were dire everyday concerns. Illnesses; occuring from consuming any suspecting nutrient is a side effect of unreconciled learning processes of handling that nutrient. Hence, a logical necessity through trial and erroring at scrutinising whatever else from the meat, or the rough, untreated raw grains; may yet be proven suspects.

If he noticed a change of colour of trees upon it strucked by lighting. Why not then; replicating this phenomenon to anything else?

Coincidentally, he knew how to start a fire. Why not then try it on his existing cache of food?  And, like instincts to that of a child – why not taste it a little?

From pit roasting, baking, or letting it all cook – in the sun. Little by little he discovered his meats gradually tasted more tender and far less laborious to chew and thus allowing lesser metabolic & digestive burden. Why? Because the microorganisms which were once parasitic – shrinks to a lesser and lesser amount by these added induction of heat.

The primal man finally understood “why” cooking is necessary. Gradually, with time and practise – allowed him to digest and assimilate from whatever hunted to usable, comfortable, and interpretively relevant to the physiology.

Erik-Jan Leusink @ Unsplash

Animals potentially share this learning process.

Bonobos, an indirect relative to us humans – have been known to be able at starting a fire; and prefers cooked over uncooked. In an actual study – Chimpanzees were highlighted for their “cognitive capacity” to understand cooking – how it is orchestrated and/or even be taught upon amongst surrounding peers.

Preference for cooked foods over raw also are evident amongst various animals. Raccoons are amazingly flexible – as their preference ranged from peanut butters, cooked scraps off bins, eggs, vegetables, ripened fruits, all the way to also somewhat unappetisingly random compost piles.The same seemingly applies to orangutans with their longing on cooked sweet potatoes, tubers and carrots. Many scavengers from birds to Coyotes; seemingly prefer scouting for cooked foods – as soon as once a natural wildfires zones have eased or subsided.

Often lived and taken for granted under cruelty name of “Science” experiments; rats clearly prefer cooked foods over uncooked. One study suggests that in the presence of hunger, this preference seems intensified.

Ray Peat, a prominent figure in alternative nutrition shared a finding out of a study in the 1940s comparing the wellbeing of rats being fed a variety of vegetables; both canned and raw. The rats fed canned vegetables, appeared more well nourished. The study unfortunately, could not be found to this very day.

This next example may not directly relate to animals’ visualised ability of “cooking” – but cougars have a strangely interesting, socio-economical instinct to leave out (yes, left overs) unconsumed hunted meats, for a long enough time – rather generously for other scavengers to eat. Presumably, leaving things out in the open heat of the sun – implies cooking was subconsciously done nevertheless, as a necessity for other beings – to thrive.

Even if hoarding or “caching” of food do not directly represent a learning process of cooking – these behaviours seen on animals nonetheless resembles our sensory usage of heat to our advantage at either fermenting or storing – for later consumption.  Crocodiles; famous for their very long fasting window (up two years without food) – frequently store their hunted carcasses deep in mangroves, and letting them rot. Crocodiles are seen seldom getting out of the waters – however interestingly, if nearby presence of rotten meat is detected – they are more likely to crawl out and drag the carcasses back to the mangroves.

Stephen Diaz @ Unsplash

What about salt? Institutions aka Dietary Guidelines dictates our pedestrian normalcy that salt deserves no place on the food pyramid.

Animals, on the other hand – appeared more wiser as they subscribe to no “-ics” or “-isms”. The Japanese Macaques; are known to have habitual, salt-palatability preference by dipping their potatoes in nearby salty ocean waters.

….So what can we learn from animals? Beyond nil subscription of politics – their very own potential resemblance to our proximal curiosities at learning; seems cooperative enough that they could remotely learn something back from us.

Whilst I highly doubt chimps would replace the next Michelin star chefs, but the very idea of inviting them into the next episode of Kitchen Nightmares to me – seems not just for an overt humor.

But nevertheless a logical testing; of them and their’s own – evolutionary curiosities.

Hasan Almasi @ Unsplash

TLDR; Cooking helps augment our survivability.

It bears worth repeating – that any realm of “consumption” – requires complete obligatory death of something else. An obligate prey must be free and cleansed of all suspecting elements that deter any effective digestion and/or nutrient assimilation pathways.

Whether done primitively or assisted through technology – cooking is what led us to envelop our means of pragmatic understanding of living and interacting with our environment.

I highly doubt the Palaeolithic man were lend out a saucepan, a gas tank or a portable freezer from willing contributing extra terrestrial/s from outer space.

We must nonetheless be thankful for him and his generations before him – having surpassed and learned much of the very unpredictable and untamed – ecosystems of nature. Having both trialled long list of scrutinies and experiences, I’d remain humbling and grateful. That from all the sickness our ancestors carried; evolution thus nevertheless – capably led us to this very day of unprecedented sustenance.

There is no other convincing causality then; from us all having enveloped our interpretations of the world we live in, by nurturing ourselves, with each and every small learning steps of cooking. To have ensured that all the meats we cached, milks we carried in our saddles, and the potatoes we boiled – rationally led to our very own survival.

 


Click here for the next section; for my thoughts on “raw” foodism.  
PUFAs = much better ketosis?

Omega-6 “BAD” PUFAs = much better ketosis?

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This was completely unexpected. Having read this study over the last few months led me some serious re-questioning on my current perception of Omega 6 PUFAs. How or why that study has not been picked up by any wider Keto or ZC /LC / IF communities, is beyond me.

I’d like to thank Peter @ Hyperlipid to have brought this firstly up for discussion. Despite my unfamiliarity within the comments’ intense discussion surrounding all possible causality (from mitochondrial structures and superoxidations) I’d wager anyone with a grip on Biochemistry to please consider sharing a thought or two over there.

I very seldom express my “opinion” on any journals or research papers of controversial reception. But this particular study? Is just unmissable. So, what’s in it?

The study recruited ten healthy males and females, free of diabetic or suspecting renal damage or CVD risks divided into two groups – one as PUFA group using predominantly walnuts  and (undisclosed) soy products – pitted against the SAT fats group on cheese, coconut creams and animal fats. Five day clinical trial . Goal = examine any differing metabolic markers between the two groups.

Feast your surprising eyes to the result charts below.

Preposterous, Truly?

Yes, I am shocked. The notoriously “bad” PUFAs group – won favourably in all metabolic markers. Much higher beta hydroxy ketones. Much lower glucose readings. Least LDL. Lower Trigs. Plus surprisingly – much higher – Insulin Sensitivity. In other words? Flawless victory.

However…

Some bullet points below do raise some question marks:

  1. “Twenty Young Healthy Subjects” – “Young” – wasn’t disclosed as to what age specifically.
  2. “Crystal Light” (presumably a beer but unsure), “potato sticks”, “frittos corn chips”, “turkey with gravy”, “soy crisp” were put on the PUFA fats Group of foods. 
  3. “WASA Sourdough Rye Crackers”, “Crystal Light” (presumably a beer), “Ice Cream”, Ham and cheese “Wrap” (could be anything – corn wrap tortilla?) were put on the SAT fats Group of foods.
  4. “Oil and vinegar” appeared on BOTH GROUP’s diet. It is very unclear as to what oil and vinegar they’re talking about.
  5. Interestingly, the PUFA group uses relatively lean meats – chicken and turkey. Whereas the SAT group? Beef, cheese, pepperoni, the works…..except – Bacon. There was no bacon on the SAT menu. But ironically – there were “bacon imitation strips” on the PUFA group menu. What that consists of is a mystery…

From the above foods: could these (the crisps, the Crystal Light, “gravy”, etc) actually SKEW their reportedly faithful 70/15/15 Ketogenic ratio? I’d say more than possible. Because very-low carbohydrate interventions, politically speaking – mainly revolves on restricting to less than 50 grams per day. Even if participants were to include those things – such amounts MUST HAVE BEEN VERY low to the point of no more than two or three small bites and prohibited from there onwards.

Interestingly, side effects wise – the PUFA group experienced more Nausea than the SAT fats group. Otherwise, remarkably during 5-day period of fat chomping – no significant adverse effects were noted.What is even more startling (to me at least), there was seemingly no reported evidence of Keto-flu or side effects we commonly expect during transitionary carbohydrate withdrawals. From headaches, palpitations, and (specifically as stated in the study, page 3) “Change in ability to concentrate” – were all returned as “non-significant”. 

Lastly – a subtle yet noteworthy concern – the study was done completely by in-house , in-University – grants, volunteers and members.

Think about this. The opening paragraph of this study was to “hypothesize” that PUFAs may offer a more beneficial route to Ketosis. So already, we have an expectation out of an existing, speculative hypothesis. If the “student” subjects noted adverse reactions which counters this expectation, which then also consequently to that of their very own existing Institution….then hopefully, you get my concern.

Are “Universities” really that neutral? All academia institutions tell us only “What to think” in text book terms. First and foremost – if dieticians are taught specifically telling people what to eat, then their licenses are most likely revoked immediately upon prescribing anything against what’s been internally taught, correct?

….But what about “How to think?” Well, you will be likely challenged and externally moderated against others correctness hierarchy. Namely – everyone else outside and beyond your expectations.

Patrick Tomasso @ Unsplash.com

Has this outcome been succesfully replicated elsewhere?

My existing reference source of all things Keto – Lyle McDonald’s Ketogenic Diet – did nevertheless briefly mentioned a study (Page 115) upon determining various forms of fats for their thermogenic potential – between olive oils, butter, safflower oil and corn oil; whilst also – keeping close to Ketogenic parameters.

The winner? Corn oil, surprisingly. Considering that it is just slightly behind the world’s highest and notorious source of omega 6-oils – Safflower oil. 

Even though that study is old (1974) – it was nonetheless noteworthy as it tracked throughout a period of 40 days. Two groups of subjects (men & women) – one group as lean and the other – obese. Both groups were instructed to eat a range of daily calories from 2100, then increased gradually to all the way up to a monstrously (as recorded) 6800. Per day. Yes, in kilocalories. From the study’s own conclusion: “It was striking to observe that the weight gain did not correlate with the caloric intake. Particularly if fat was given in the form of corn oil, a distinct discrepancy between the caloric intake and the response of the body weight was detectable.” (Kasper, H., et al, 1974).

Fast forward today’s pedestrian normalcy, with all my efforts of searching sadly – nothing else I could find comparatively of a similar analysis between PUFA vs SFA or MUFAs within Ketogenic contexts or parameters.

What about anecdotal source/s?

Very few…. but nonetheless notable mainstream media texts and books – disclosed similar prescriptions and convictions.

The first belonged to one of (perhaps earlier) books on Cyclical Keto interventions – “BODYOPUS”. The author, Dan Duchaine (whom unfortunately passed away due to hereditary polycystic kidney disease) – preached and fervently recommended Flaxseed PUFAs above all other source of fat intakes (Chapter 15).

…He even as so far stated that monounsaturated sources (Olive oils) – was “unessential” (Chapter 16).

Amidst today’s glorifying prescription of Flaxseeds, they still remain open to debate. First obviously being the seemingly difficult metabolic conversion from ALA to EPA/DHA. Then, there’s the Flaxseed = not-as food debate but as an expensive wood varnish. Next – many would dispute flaxseed is low in Omega 6, but still, it’s of relevant concern considering the N6 component is just behind canola oil. Lastly – yes – I am aware over its extremely estrogenic yet confusingly – a viable protection against prostrate cancers (but Genetically factorial!). 

Call me guilty – I myself praised Flaxseeds/Linseeds as part of any Ketogenic intervention due to its pragmatic affordability. With its interesting macro nutrient of fats, fibre and believe it or not – up to a good 22% makeup as protein. However with the above lingering concerns led me for years to pragmatically (thus far) include them only as small but not major source of O-3 to my own diet.

A second possible source would be Schwarzbein Principle by Diana Schwarzbein. I unfortunately have not read the book (but the program seems derived from the familiar Atkins induction, then followed by gradual re-introduction of carbohydrates), the author reportedly advocates canola oils (as well as soybean oil) as fat source intakes, at least as accordingly from the Weston A Price Foundation’s review on the book. But what about the reviews from real readers? Apparently, at least a 3.75 to five stars were a common sight on Amazon, and Goodreads . Nothing thus far comes up on Google that I have seen as real, journalling accounts. 

But…then again, relying on “book reviews” are inaccurate as evidently it is hard distinguishing the real authenticity whether the readers have truly experienced the program itself.

Third and last – although not “textbook” based – is an anecdotal web forum source. Whereby a monodiet (singular focused diet, think ZC Carnivore) was seemingly preached around only on almonds, peanuts, walnuts and seeds-alike intake. Closely resembling to zero carb but vegetarian. But I have to warn all readers however that it is a public forum. Whatever comes, whatever goes. I will not share my thoughts on this as 1) It runs for a lengthy 35+ pages, and that 2) any insights exchanged especially out of from wherever “forums” are involved – would readily invite all sorts of Internet SJW pitchforks at the doorstep.


*** Update 22nd September 2018***

Chris Bair @ Ketochow; posted his N=1 experimentation focusing on individual type of fat source intakes, one week at a time lasting throughout four week period (“Week 0” as the baseline). The timeline were as follows:

  • (Week 0) SAT fats – heavy creams (as baseline)
  • (Week 1) Omega-6 rich PUFAs (specifically Grapeseed oil – also high in Vitamin E)
  • (Week 2) SAT fats again (but without any MCTs)
  • (Week 3) MUFAs predominantly macadamia nut oils and avocado oils.

The findings were interesting. During the PUFAs week – Lowered LDL-C and P variants cholesterol. “Good“; under the eyes of nodding dogmatic institutions.

The “Bad” effects however, were concerning. The Triglycerides increased considerably. Both HDL-C and HDL-P decreased unfavourably. What’s even more surprising – LDL and Triglycerides were also increased on the MUFAs week (#3).

Please note that this n=1 experiment is part of his 42-day plan on using no whole-foods but Keto Chow; an all in one meal replacement as his main wholefoods intake. People may be quick to criticise the validity of this against “real-life” wholefoods and proteins. But we must consider and remember – the cost to factor in all that blood tests; is outside the range of most people can afford (unless if they go on holidays, Iphone® #10, 11, 12, 13 as “excuses” on $65,000 p.a. income). Other “desireable” tests would also cholesterol particle breakdowns (including the rare and highly sought after LDL-P / LDL-C with particle sizing analysis) and then the glucose, Haemoglobin A1C % and insulin.

The long list of charts  he posted as results does not justify any quick summary. A thorough reading and visit to his blog is well deserved. 

Tom Hermans @ Unsplash.com

Walnuts – could this be the reason?

These, after all – seemed to be the predominant ingredient on the winning (PUFAs) group’s menu throughout the entire experiment. Studies showed various benefits; evidently ranging from it being anti-oxidative, helps alleviate lipid-peroxidation, and (most recently published study) improves gut macrobiota with associated increases of butyric acid production. Coincidentally – “Butyrate” is closely implicated from Ketone production in the liver, and thereby both presence seems highly correlative and synergistic.

Are walnuts the invincible food for all, then? Sadly perhaps not.

I’ve found one study within contexts of Metabolic-Syndrome’d mice alongside with high APO-E carrier/s (a genetically predisposition towards CVD risk) – walnut intakes actually INCREASED the level of triglycerides, as well as surprisingly – many pro-inflammatory liver gene expressions  (“TNF”, “Ptpn22″, and “Pparg”, to name a few). I shall leave you to read more within that study – a few other collected insights all of which highlighted similar mixed results to walnuts’ supposed immutable reputation. More over, the Omega-6 content to O-3 ratio in walnuts is still quite high. Though not as hilariously high as “dry roasted” almonds (I’ll leave the moment of shock to yourself!).

Back to the study we’re analysing at hand for this article. The PUFAs  group were eating soy products ON TOP of any other (assuming) vegetable “oils and vinegars”. That no doubt plunged the Omega 3 intake down to the toilet even more. This to me, is enough to assume that the study tried to illustrate the evident strength of OMEGA-6  as more potentially Ketogenic than Omega-3.

Even if Omega-3 ALA praised canola oil (just as a guess) being used for the PUFA group – they are still not immune from the lowered 50% ALA to LA conversion efficiency even in the most “healthiest” human. Even if we rule out that the possibility of the SAT group eating both economy / soybean & grain fed  beef / pepperoni or meats- the question still remains why then – the outcome still favours the PUFA group. This boggles the mind.

What about mainstream medical literature/s?

The next thing/s I have done below is curating all relevant studies purportedly which are all in favour of PUFA’s over SFA’s in all metabolic markers. Despite all my efforts again, I have not been able to find anything of any studies exclusively within Ketogenic parameters…

  1. A study on rats; in conjunction to what we’re reading at here concluded again that PUFAs from flaxseed oils induce greater BOHB readings than either lard, or butter fat intakes. CONS: Food test macros were not published.
  2. A study found that PUFAs (within it defined as Linoleate and Alpha Linoleates) are “moderately ketogenic”; in the context of rats. Unfortunately, study’s is restricted from public access without purchase. 
  3. A study examining already-insulin resistant 10 individuals and obese (bmi >30) senior aged individuals (aged 61 on average) – found PUFA intakes to improve all metabolic markers. The diet test macros were 61% fat, 33% carbs and only trace amount of protein (I’d wager close to zero protein diet), CONS: Unrealistic in my opinion, as this ratio does not often relate to the more fitness oriented audience emphasizing higher protein intakes.  
  4. The (allegedly) famous PUFA muffins versus SFA muffins study results in greater lean muscle mass, and less liver fat accumulation in PUFA muffins group. PUFA = win. Another study using the same muffins approach (NOTE: DIFFERENT authors) – also found the same thing – overfeeding PUFA = greater lean muscle mass than. That study uses Sunflower Oil versus Palmitic acid as the comparison.CONS: Food test macros were not published on the first study (Bray A, G. & Krauss, M R.). But published on the second study as 51% fat, 45% carb, 4% protein aka. almost zero protein. 
  5. A study on children amongst 7 to 12 years found that higher PUFA intakes = less total fatty adiposity, greater muscle growth.  CONS: Food test macros were not published. All food tests were self-questioned and self-submitted (inaccuracies galore; considering they’re still kids).

My efforts to search for more studies pretty much ended there. My 200+ existing journals, papers, articles saved is already stuffy enough as is.

Roman Mager @ Unsplash.com

“Why” > “How”.

“When we understand that slide, we’ll have won the war,” –  General McChrystal.

My comprehension on all there is to nutrition thus far are yet to match such a level without succumbing another $30,000 debt in pursuit of career expansion. The word Frugality after all, reside in my book’s title for a pragmatic reason.

Ultimatley, the understanding of “why” in all of these is completely beyond my comprehension as I am ill-equipped to opinionate. Except only on the basis of past experiences, account/s and self-challenges. within the realms of SKD, CKD, and now – Cylical Keto + IF.

Bad PUFAs = good for Ketogenic interventions, after all? I do not know. Everything remained elusively unexplained. But nonetheless – the many comments I saw in Peter @ Hyperlipid’s blog there may attract further interest amongst anyone with an already adept view/s in biochemistry.

I cannot help but nevertheless believing that a possible, brewing debate – is due to happen. But let us not start a civil war amongst ourselves but rather – to remain open over accepting that “Interpretations” alone are nonetheless valid decision making criteria; over simply observing and (convinced)-nodding towards “Facts”.

Thus, how everything currently sits at the moment – I’d remain pragmatic. (Mine’s) or Your Mileage/s May Vary. Everyone should reconcile their own Interpretation of what Science means to them.


Whether you are for or against PUFAs, Ketogenic or non-ketogenic do you think we still have a long way to go in understanding the different effects of lipid metabolism? Have you seen any other similar finding that support the above metabolic outcomes? I would love to hear them below.
Gelatin: recipe, essentials and history

Gelatin: recipe, essentials and history

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Amidst all worsening stress I am increasingly convinced for that one inevitability of metabolic failure – starting from gut permeability or deterioration of the digestive lining (dubbed as “Leaky Gut”). I am yet to be clinically defined or diagnosed yet as such, despite many dispelling such condition as myth.

But I can at least testify; from having incorporated Gelatin amongst my meals, postworkout shakes as well as refeed day/s – few things already improved. Digestion notably becomes more “settled” down that much sooner. Rather than later. On refeed day/s I find that I feel more comfortable and confident to eat more than without it. Subtly but surely – connective tissue resilience have improved. 

If there is a particular type of proteins able at treating two birds with one stone – from maintaining joints with a historically proven overall gut + digestive support/s and also within powder form itself – as another viable source of many other conditionally essential amino acids, including Arginine…

…Then it has to be Gelatin. One may argue Hemp as a worthy match. But $60 per kilo? No, thanks.

 

Le Viandier de Taillevant / the earliest terminology usage of “Aspic”- before “Gelatin”

The forgotten essential.

Fascinatingly, an archaeological evidence suggested that humans were already using animal tissues as glue – to adhere various parts and components for ornaments, crafts and pottery.

Before “Gelatin” was called as such – the very first printed record out of a French recipebook “Le Viandier” in 1305.  suggested that “Aspic’; was thought to be the earliest embodiment of jelly-like food/s.

Fast forward today, we have found even more uses. Unbeknownst to many of us that gelatin paved the way for everything from our wallpapers. To our kitchen and all the way to cleaning-wares.

Unfortunately – “politics”, this “ism”, or that “ism” gets in the way. I implore thus we accept that “morality subscription” = reality compromises. Because few would willingly accept this reality – that we all play some role towards Ecological Martyrdom.

The future however looks promising. R&D surrounding cardiac & nerve tissue modelling, and “Bio-Ink”organ 3D printing, all based from the very essence of life itself – the humble Gelatin.

Nevertheless, not here trying to copy and paste or reword what the experts already knows. Ray Peat’s page on Gelatin, Skin and Stress – details the relevance of Glycine / Proline amino acids within gelatin towards overall liver health.

Some concerns on the Methionine balance from excess muscle meats versus Glycine from arguably more important gelatins from connective tissues – seemed plausible. Prolonged Methionine intakes over lean meats it seems – has been reputably linked to accumulate homocysteine (a genetics-determinant, suspecting yet undecisively convincing inflammatory marker). Yet dietary institutions kept pushing us towards low-fat dogma and lean muscle meats; further compounding this fear of imbalance. How ironic.

Even whey proteins seems suspect. But I am not about to willingly part from them over pea protein isolates; just for the latter’s lower methionine content. Both casual and habitual moderation inbetween these two – I feel is still a pragmatic necessity.

Methionine is still after all an inseparably critical amino acid for the synthesis of other essential aminos – Cysteine, and Taurine, to name a few. All contributes to the production of master anti-oxidant Glutathione. Worse still – methionine cannot be resynthesized in the body.

But one other aspect unique to Gelatin as a protein source is its impact on leptin & insulin mediator; which reportedly helps prolonging satiation and fullness.

But now to the important bits. A recipe.

Gelatin: recipe, essentials and history

How to set gelatin.

Generally speaking to “set” a gelatin powder you need a warm liquid source and few hours of cold storage. The premium and much higher priced brands claims they do dissolve completely in cool water; though I cannot testify this in person as obviously – they are far too expensive for regular usage. 

Gelatin can also be incorporated into savoury dishes. Though beware that if it’s to be submerged in any liquid or heated stocks it may “set” to gel – for which is its physical intent nonetheless anyway. I have nevertheless indeed tried adding it in some substitute amounts for my previous Pea Protein Meat Loaf recipe. It turns out just fine and baked without any problems.

I may not be an accomplished cook or a baker, but this page sets out a detailed explanation on what to do and what not to mix it with.  As a note for all you high fructose / fruit lovers – the bromelain enzyme content of many sour / tarty-tropical fruits such as pineapples, papayas – may prevent the gelatin to sets in. More within that page as recommended reading.

A quick Gelatin Whey Jelly recipe.

Humility-budget approved for that last solid meal of the day. Next to protein fluffs, I think I may have found my go-to dessert alternatives. Whilst protein fluffs (just requiring half glass of soda water, and 15g of WPC + sweetener)  may edge in terms of cost per serving, the jelly edge it out in terms of overall nutritional value.

Gelatin: recipe, essentials and history

Ingredients

Aeroplane Jelly® 2 paks. Half a satchet.
At $1.50 (average pricing) for 2 paks each carrying 9g of the powder – it’s already sweetened although beware that much of this is actually not the gelatin but added sulfurs and the swetener and colouring. However with its built in sweetener – to my palatability – even 2brothersfoods’ unflavoured whey protein concentrates is sufficiently flavoured by just HALF a satchet. So in one purchase of 9g worth you’ll get up to four (4) serves.

Additional (unflavoured) Gelatin powder. Up to 10 grams per supplementary amount.
Now this is where of course the real gelatin comes in mind. Common retail online street pricing is at least $40 per kilogram. The most affordable I found was at just under $25 delivered at 500g worth. My first few weeks have been reliant on using $3.70 storebought Mckenzie’s brand for a 100g supply, which unfortunately last only up to three days of use. Their “leaf” versions turns out at $5 for mere 20 grams, hardly worth it. Alas, what can I do? Frugality pushes you to the limits of accepting only what is bare-“bone” essentials of life.

(Obviously) the protein source of choice. I still am preferring the good old cheap Whey Protein Concentrates (unflavoured mixed with existing flavoured supply)
Use anywhere between from 15g to 20g. Though I’d warn that if you are using exclusively Pea Protein Isolates beware that its’ earth / “clay” like palate is still going to be embedded in the final product. No way of avoiding it unfortunately unless if you are willing to mask it with even more “earthy” spices – cinnamon and raw cacao powders both comes to mind.

Method

Hats off with gratitude first of all to Simon @ cutandjacked to have shared the best ratio of hot & cool liquids for the recipe.

Have 150ML water and mix in 15 to 20g of whey concentrates or pea protein isolates. Get a bowl and pour in ALL gelatin powders FIRST. Boil the kettle pour it at about 150ML. Pour in the other 150ML shake mix of the protein powder + water. Gently but just briefly – stir it around to disperse any excess clumps.

Fridge it for at least two hours. The more protein powder you use I find the quicker it sets. Otherwise realistically by about third or fourth hour – things should be set rigidly. Mine sets in usually at around one & half hours. It would already by this time reasonably firm yet at jelly-like consistency. Serve with 30 or 40g or so worth of (full fat of course) greek yoghurt. That’s it.

Macros.

This is assuming you are using the minimum 15g of protein amount, and using a minimum 4 grams amount of gelatin powder. Also here I am using ALDI Lyttos Natural (not light) Greek Yoghurt, 35g amount on top of finished product.

calories 129
% Daily Value *
Total Fat 4 g 6 %
Saturated Fat 3 g 14 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 78 mg 3 %
Potassium 1 mg 0 %
Total Carbohydrate 4 g 1 %
Dietary Fiber 0 g 0 %
Sugars 4 g
Protein 19 g 37 %
Vitamin A 0 %
Vitamin C 0 %
Calcium 10 %
Iron 0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

To up the fat content – I would add coconut creams (though beware from experience it may impact sleep quality at night), dollops of sour creams or sparing sprinkles amount of linseeds. Also, works well with frozen berries.  Explore other different recipes, uses and cooking methods if you think you can afford more ingredients.

But how to use these gelatin powder outside of this recipe? Simply sprinkle as you would as condiment to existing post workout shakes or as first break-fast meal of the day. The grainniess will take some time getting used to, but we are all here for the benefits and sustenance, not complaining about elitist “taste” or “consistency”. On my refeed days I sprinkle randomly on rice puffs, oatmeals, and inbetween shakes.

Questions and concerns.

Paul Wong @ unsplash.com

1/3 “Gasp! Sulfur dioxide! Bad! Bad!”

I knew someone will complain about this. Cheaper gelatin powders such as in store household names (here in Australia we have McKenzies) – are often laden with sulfur dioxide as an added sulphite. Concerns seen amongst the Internet with this additive (coded as E202 or dubbed as SO2) seemed originated from its reputation as a poisonous gas; if inhaled directly.

Understandably, its allergenic potential to people with Asthma, seems warranted to suggest that SO2 intakes may need to be limited to select population. Coincidentally, a study found it to be damaging at the mitochondrion level, as well as observed association with arrythmias and heart disturbances. 

With anything “Bad” there is “Good”. Nature is confusing. SO2 is an antioxidant and blood-pressure lowering agent; in the context of hypertension. Any ill-informed pedestrian are readily quick to point that MSM and SO2 are both the same thing, yet biologically differ in their metabolism and interpretation. Irrespective, “sulfur” is believe it or not, the third most abundant mineral makeup of any entire human body itself.

So what do I make of this? Yes, all those concerns on the industrial counterpart SOseems very bad, indeed.

Hence why I am willing to spend even more money from my overdraft on proper Gelatin without additives. That study above  on heart disturbances symptom thankfully was intervened by the widely available N-acetyl-Cysteine supplement (shortly abbreviated as “NAC”).

Hence, this suspects the need for maintaining liver health. Although I am never simply “suggesting” to go out and buy NAC supplements as a permanent band-aid.

At some stage, you may have to beg or steal whatever necessary to ensure you get the proper gelatin.

For those who are nosy enough poking around and ask incessantly what “I would do” – I remain pragmatic to keep Milk thistle, taurine, and MSM. Milk Thistle; with or without Taurine; both remain as my further digestive aid on top of betaine HCLs and pepsins. Multiple studies examining liver damage, especially on alcoholics seems attenuated with Stevia as sweetener. I myself, would continue supplementing with Organic MSM throughout my fasting days upon waking up (1 tsp shot with water), but since many days recently – forego without it altogether as I feel the most benefits of fasting without taking any supplements at all in the morning.

Phan Đức @ Unsplash.com

2/3 What about vegetarians? Agar-Agar?

Note: I have not personally testified or used these alternatives. Why? Because of oppressed financial liberty. Take all this research as is to your interpretation and experimentation.

Agar-Agar (short for agaropectin), a gelling agent derivative out of red algae seems promising, perhaps less as a viable source of amino acids but more on the minute micronutrients (some magnesium, calcium and manganese) and a source of fermentable fibre. I am however hesitant to use it. My reasons for this? Are two-fold.

Firstly anything labelled as Agar-Agar is likely to be no different than a carageenan; an additive despite its natural origin from the same edible red seaweed species that Agar is made from. Carageenan unfortunately may impose adverse undesireable effects to some people. I certainly do. Personal exploration and journalling remains critical. Furthermore, many instore household Gelatin replacement brands have all sorts of corn derivatives.

Secondly, Agar/s are NOT WITHOUT carbohydrates. They have a substantial caloric response with as much as 81 grams of usable carbohydrates per 100g. Hence, they’re 80% carbo-loaded. A teaspoon worth of powders will net about 8 grams worth of carbohydrates.  Not a problem if you’re a carb-munching pedestrian. Not good for us LC/Keto folks.

Coincidentally on a side note – I may have to re-evaluate my prior praise on dairy-free alternative milks bearing the above additive. Almond and/or coconut milks – any symptom ranging from stuffiness, “food-just-sitting-there” sensation and noticeably – diarrhoea and “burning”-like stool symptoms.

For many years I am still aware of Konstantin Monarsky’s “Fibre Menace“. To this day – there is still lingering confusion on fermentable fibres association with colon cancer. Unfortunately, amongst the suspecting gum products in my pantry – guar gum and pysllium husk included – belong to this risky category. Whilst I never consume copious amounts, I’d still practise cycling in different “pseudo” gelling agents – between Xanthan gum, Guar’s (although I do not feel well on it at times) and onwards of course from now – regular Gelatin. 

Another alternative is Locust Bean Gum.It might be the most expensive out of all gums. Whilst I have not personally tried or incorporating this in any margins – there is some concern on its prevention of mineral uptake; particularly Calcium, Zinc, and Iron. Not good news, but that study uses quite a high amounts (9g per every 1000 daily calories). The only way pragmatic advice if only readers were to accept it is to perhaps cycle it out inbetween other gums.

This leaves us only one last option. Be a (somewhat flexible) octo-vegetarian. If you can at least allow yourself seafood intakes – marine source of collagens are available, but are likely to be even more expensive. Expect to pay twice over beef or chicken sources premium labels. Good to know that collagens derived from Salmon at least – caused a favourable decrease of triglycerides in one rats study; despite having no differences to any other physiological or metabolic markers.

Gelatin: recipe, essentials and history

3/3 Gelatin or Collagen Hydrosylate / other alternatives?

Collagen hydrosylate is the more premium and upmarket term reserved amongst the much higher priced version of the same thing. Gelatin.  Think $40 upwards for only HALF a kilogram (454g to be precise). They claim and promise a much better solubility / mixability and quality of outcomes due to grass fed / grass finished sources. Of course, I would not deny nor refute these confident claims anyway as they are beyond my affordability range.

What about Glycine or Proline by themselves? Glycine by itself is in my opinion from affordability standpoint – not worth getting at in isolation. Unless if you know what you’re really looking for (do your own research beforehand), alongside with money to burn then go ahead. I consider Gelatin itself as as a unique, synergised group of amino-acids to be consumed as they are in whollistic form.

Much akin to BCAAs supplements – I would NEVER bother getting only Leucine. Or only IsoLeucine. Or only Valine. In isolation.

Many such chained amino acids – seemingly best to work together in natural synergy. Likewise I have been recently surprised – for finding out that even as simple Creatine Monohydrate itself – has plausibly been studied for leaky gut syndrome. Coincidentally its perfect make up of Glycine, Methionine and Arginine – proves it all succinctly.

Otherwise all we have left accessibility wise – is bone broths, and regular beef / chicken stocks. They DO have some of those constituents, but perhaps less so in concentrated amount. Considering that gelatin itself is a protein tissue, if you can actually chew the actual thing – then that wins my conviction as the more authentic go-to source. But I would still keep drinking the stocks warmed with ACV’s, nonetheless.

And There you have it. Another recipe article plus good amount of insight/s done and dusted. Many things demand personal exploration at your circumstances. By all means if you earn a comfortable expendable income – Collagen Hydrosylate should be ranked highly in your pantry.  Comment your thoughts below.
My thoughts on Veganism Part 3/3

My thoughts on Veganism Part 3/3

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Read the second part here. Or better yet – begin from Part one.

Previously, I shared my admitted praises towards Veganism. They respect and recognises Economics; from both numerically and statistically pragmatic realisations that – effective global-wide food supply sustainability – must inevitably be overseen via Quantified means of production and distribution.

But no, my thoughts are not finished yet. Because I’m still seeing helpless (perhaps subjectively dying) people who still persists on fighting the “good” fight. Blindly and anxiously – towards the “moststatistically-simplistic-solution.” 

My concern thus still persists at witnessing those constricting such a pedestrian mindset. Either one extreme way or another. “Mission” or “Submission”. Without cycling inbetween realms of one to another as self-brainstorming processes.

Hence why I am extending this feature write up into three sections. Because after all we’ve come nearing to a conclusion. That “conclusion” is my proposed array of “solution/s” and reminder/s.


Again and again – No, I am not an engineer, scientist or chemist so decoratively labelled with labels BsC, Hnr, PhD, Proff, Gnr, Cmd, Dr. Md, Sr., Snr in front of my name claiming to know all there is at solving the World’s Problems. I have won absolutely no medals of “prestige”, or of “honor”throughout much of my life be it from childhood all the way to at present as I am typing this. Irrespective if readers are to “take it” or “leave it”. I can’t speak for every’body’ and hence shall leave everything I write here for others to pragmatically submit and willingly own – their own consequences for affirmed transitions away from Pedestrian Normalcy and excess Institutionalisation.

Well, given my love affair with disclaimer is once again complete – let us begin.

My thoughts on Veganism Part 3/3 - Solution & Reminders
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What ‘do’ we do? (Long Term)

The most difficult thing/s – first. Telling someone what to “do” assumes a series of plan/s, or oversights at addressing an ever present concern, or a looming – predicament.

Suffice to say to trigger such curiosity is to ask ourselves a question. How do we best quell our differences besides prolonged anger, contempt and divisions?

My answers to that comes in three variations. All of them bear the same thing. The word “leave“.

1/3

Leave us alone. Leave each other – alone.

Let us dissect what a ” solution” means. It is all but merely a “matter” of dissolve from two or more matters – into one.

Absorb, contain and keep whatever you feel that is relevant and sufficient to “you”. But don’t throw the “rest” against others just to rationalise your belief why “this” or “that other” solution is not working on any-body – other than your own.

For many whom are vegan reading this – “us” also mean – fellow human beings. Do not extrapolate, towards many other physiologies as a gospel – simply from the basis of your own experiment – as Correctness Hierarchy (more on this later).

2/3

Leave Nature to their own rightful, variable  interpretation of “chaos”. Exercise “Creativity” and “Egos” – with caution.

We have no right to keep tinkering or excessively trespassing or bypassing Nature’s symbiotic processes and/or dare to re-coordinate “Chaos” through emotions.

Why am I so drawn to seeing volcanoes erupting or the force of that of an impending black hole, swallowing entire stars? It’s powerful. Fascinating. Thrill. Yet only – In the visualised safety and Creativity – of documentaries. Yet if I am “out there”? Extremely frightening. An assuredly – deadly outcome should I were helplessly contextualised within such force of chaos.

“Creativity” is insidiously akin to pornography. The chasing of something at a decrement of something else. 

Creativity can however be deadly. Within sky-high penthouses and corporate glass walls receptions – the notion of “Death” increasingly becomes no object of fear if insured by “money” – however accumulating the higher floor you sit on from each every pay rise once a year. To borrow from Gordon Gecko – “Greed” is “good”.

In the minds of CEOs in sharp tailored suits and leather briefcases – greed “works” as both panacea and insurance against Death itself. Before then all the Nature’s side effects – rise in Triglycerides, gluttony, inflammation, anxiety, drug abuses and brain damage beneath all that tailored fabric takes over.

Hence, Creativity; through “market efficiency”.Why do you think the most ruthless investors have brain damage? 

We also then have to question our egos from sparking our creativity in the first place. 

Why do people keep trying to climb the world’s highest peak? Yet many dies on their way down? Who or what are we really doing this for? In the name of “Moral” charity?” or “Who-dares-wins”? Are our (almost fetish-like) Thrill-seeking egos really are that powerful over Nature itself?

“Who-Dares-Wins” or “X-Factor” needs no life long audience. Likewise, “The Guinness Book of Records” only records egoistic, numeric fetishes of just simply that – “Record” best event.

You can down over gallons of apple juices, 25 bananas per day, a crate of watermelons per day – just to evidently prove you do not get diabetic from all that fructose intake. Flawless victory. Now do we need to further weaponise our egos based on that prowess / feat? Is your own proof of n=1 a deservedly extrapolated rationality against others who differ to your pursuits simply from not consuming that much fruits?

Are you thus a model of “needs”? or a model of “wants”?

All these distractions coerces us to make comparisons; playing with us, teasing us, flirting with us – to inch and change our interpretations so insidiously – from wants to needs. And needs – to wants. 

3/3

Let all “distractions” go. Let “them” – they-“selves” – implode on their own narcisism.

Stop Comparing one self against another, as I wrote in my book all along over and over again.

Be your own – Self-Authentic potentialities and respectful limitations. Even if you are a preparing for a body building contest show despite plummeting thyroid levels, low body temperature, sky-high cortisol levels – respect your limits. 

Each of us have to think individually on our own two feet and one brain, not on behalf of others eight billion (and counting) legs arms and brains – all at reconciling what enough means at an individual level.  This involves being pragmatic. Such as me eating deplorable year-expired TVP to make way for the next mortgage payment. If adverse effects occur, note them firmly in mind or in paper, explore and instigate what has been missed previously.

Revise. And repeat.

My thoughts on Veganism Part 3/3 - Solution & Reminders
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What ‘can’ we do ‘right-now’? (Short Term)

Now, asking what we “can”  do – assumes that something is already in some remote capacity – available within all of us. However of course – “can” is a temporary affirmation and thus – likely resorted out of resources subject to cyclical interpretations between what is  pragmatically possible and what’s not so possible. 

…And that “Resource”? It’s already biologically potentiated within all of us.

1/∞

Hence, I hereby propose immediate solution for all – to consider Intermittent Fasting.

‘It’ does not ‘discriminate’ whether you are a vegan or not. All is left at your own metabolic and physiological conditioning – over what you’ve consumed thus far.

Following from our long-term “solution” – simply “leave” what “Nature” knows best.  Try leaving all “selves” – on their own accord. Short term, cyclical basis.

….And remain objectively content and focused towards your own daily meritocracies.

Fear is temporary. But set all your priorities – as your alleviations to Fear itself.

For many people, skipping meals is akin to rebelling against religion. Yes, I know – “fear” is analogous to any experiences unexplored. Simply a way of life and sustenance; uncharted.

Indeed, for the many unacquainted  – fasting brings about all sorts of “fears” – in form of impeding, and prolonged – hunger. Because they most likely associate hunger with notion of consuming food to pass the “time” itself. Fasting is indeed – a whollistical state of painful realisation during training session/s, exhiliration of ups and downs as you clear your To-Do lists and Inbox, and then mix it all off with state of “nothingness” both in mind and stomach – all of these; happening in any given day.

A convoluted and confusing suggestion I know. But just as I implore years beforehand – “Ketosis” – like fasting – is a moment of neutrality and consistent realisation at keeping questions over what you can or cannot – do. Hour to hour. Day to day.

Regardless, at first I thought all this Fasting is simply impossible. Yet inevitably with trials and errors long forgotten since dawn of Christmas morning in 2017 (whilst everyone still  hungover) – five months forward I managed to break my  very first 19 hours+ fasting break time ever on my life. On my 33rd birthday.

Fasting reinforces and reminds – that food is a reward pending to help presently reconcile and rationalise – what life is. You will get to eat. After all, my book implores – that “food” rationalises and compartmentalises everything there is within you at interpreting everything of life as they currently manifest. Hence, a symbiosis of both in-terpretation and re-manifestation. 


 

That…. is all I offer as clues on what “to” (Implying Long Term) and what we “can” (Implying Short Term) – consider as possible solutions.

Next, I offer something else as further reminder to us all what Violence and Peace – laterally means.

My thoughts on Veganism Part 3/3 - Solution & Reminders
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“Peace” is Contextual sufficiency.

I have written in my Book that “Violence” is the end pathological manifestation – that something is nutritionally – unfulfilled from achieving all microcosmic biological systems needed to thus act live and homeostatically survive – on its own accord.

Like a candle helpless if exposed against the wind. But hope springs anew if enclosed and nurtured contextually in peace – away from threats and/or forces beyond its dimming capacity.

For any “agreement” to occur – multiple things must be mutually met and fulfilled through principles of sufficiencies. Any biological interpretation of “enough” however; is bound to vary. Anything affects everything. Both directly and indirectly. Anything from outside in – triggers the rest from inside out.

External quantified influences – seem to control more of our own consciousness than us ourselves – controlling each of them as our own. Our definition of “enough” further tainted and governed by opinions of the populace.

A resulting Sociology which we no longer respect other human beings as sapients. But as numerics (or instrumental “capital”) to control and coerce just for Quantifying each of our own Survivorship validations. The more numbers? The better. All “Numbers” if somewhat extremely helpful to an Economist – remain deceiving and elusive.

Interestingly – Nature has “no say” or “interpretation” what numbers is. Many discussion/s rightfully puts this concern to the spotlight – are “numbers” – an evolutionary product of culture?

However, only human beings have the capacity to use this knowledge of Economics and Mathematics – as opportunist contempts for dominance. All contempts breeds divisions. The more we distance ourselves away over beliefs or disbeliefs –  the more seemingly discontent we end up as a result that we already are seeing today – as righteousness / “Correctness” hierarchy.

What does all this have to do with Veganism? We must remain attuned to Reality based onto each one and our only self contained “selves”. “Morality”; whilst appealing and convincing –  is only an extension of interpretive faith from one’s favor against others.

“Peace” is potentiated within each and everyone of our own seven billion and counting – physiologies.

To say that you need everyone else to agree with you, however – is coercion. Utterly helpless, and violent – coercion.

Thus, “Violence” is Contextual Insufficiency.

To further coerce is not Unity. It implies hint and beginning thirsts & fantasy – for Tyranny.

I worry that what we’ve consumed becomes a remanifestation to further rationalising – warring thoughts as moral supremacy. This to me hints that greed – is somehow built into the unnourished psyche of the insecure. Yes, I understand that Veganism “speaks on behalf” of all animal kingdom, yet “kingdom” in the interpretations of Nature – has no hierarchy. Yet we imbue it with such methaphors anyway to characterise and sentimentalise everything to the point whereby everything has a level of “correctness”.

Once again, Correctness Hierarchy. 

The world thus today truly saddens me, even without knowing the identities of the victims involved; entire families, omni-eating families – are continuously threatened by individuals claiming as “social justice” cells.

Perhaps they – those Social Justice “cells” – have been granted (either by “rank” or by populist “votes”)  some righteous powers acting on behalf of Humanity as “Thought Police” – much akin to Orwell’s “1984”.

If Veganism feels “right” for anyone reading this far – then I expect them to remain authentically Content; without ever the need to Contempt – over others differing nutritive exploration/s towards finding their own contextual synergies. Own and instigate your Own conflicts.

But do not ever dare to try – harmonise or contain – contextual chaos outside your confidence.

My thoughts on Veganism Part 3/3 - Solution & Reminders
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A final yet sombre thought…

A “Sapient” is beyond a shorthand, anthropological reference to human ancestors. It’s a reminder to who we are potentially as wise – being/s.

However, suppose if we have a technology to transport a Neanderthal to our present day…

…He’d fell shocked at how uncooperative, and distant we really are against each other. Scratching his head in convolution; for witnessing that we are their future reflection. Their pending, future selves. 

“Vegans” or not – they just shared resources. Meats. Bones. Milk. Fruits. Vegetables. Tubers. Dietary “Movement?”, “Ideology?”, “Religion”? The primal man likely stays silent. For he’d simply survived – through exchanging and meeting each other’s primal admissions and principles.

Looking at our present world – I’d wager – he’d not look forward for whatever “news” he brings back to the village.