Test: 20180318 – Intermittent Fasting to One Meal A Day with Exercise to Increase Energy Level and Health

Title
Intermittent Fasting to One Meal A Day with Exercise to Increase Energy Level and Health

Due Date / Duration
Mar 18 to Mar 25, 2018 / 1 week

Background
After previous
Test: 20180310 – Increase Energy Level and Mind Clarity by Autophagy through Intermittent Fasting

My next agenda will be for energy level and health, also increasing weight by

  1. Increasing autophagy by exercise and increasing fasting duration
  2. Increase caloric intake: bulletproof coffee, beverage and protein shake

Notes for Intermittent Fasting (IF) and One Meal A Day (OMAD)

  1. I’ve reached IF and that is the minimum condition to be met
  2. OMAD alternatives between breakfast only, lunch only or dinner only
    1. Most on Dinner only
    2. On Breakfast/lunch only
      1. With high carb will probably induce hunger when carbs are burnt out making it hard to have one meal only
      2. Some counter measures
        1. workout after eat to burn carbs and induce back to ketosis
        2. bulletproof coffee
        3. combination of workout, bulletproof coffee
        4. high fat food / keto food

Step 1 – Hypothesis – Critical: 3
I believe that I can increase Energy Level and Health also increasing weight by Intermittent Fasting or One Meal A Day  with

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Mode
    1. Exercise + Breakfast Only (OMAD)
    2. Lunch Only (OMAD)
    3. Dinner Only (OMAD) + Exercise
    4. Lunch + Dinner Only (IF)
  2. Morning – Breakfast
    1. Have light or HIIT exercise
    2. Drink 2 big glass of water
  3. Eat time
    1. Eat until full
    2. Not limitation on carbs, juice or anything
    3. Add: Bulletproof coffee, protein shake or beverage

Step 3 – Metric – Time Required: 1
And measure

  1. Meal + Fasting Time + Hunger Level
    1. Breakfast time
    2. Lunch time
    3. Dinner time
    4. Fasting duration
    5. Hunger Level
  2. Intake & Exercise
    1. Breakfast Water intake  (glass)
    2. Exercise Light or HIIT: 0 – none, 1 – light, 2 – HIIT
    3. Breakfast / Lunch / Dinner (I & II)
      1. fullness: 1 to 5
      2. Low Carb: 1 to 5 (Low carbs)
      3. Bulletproof
      4. Protein shake
      5. Beverage
  3. Result
    1. Energy Level 1 to 5
      1. Morning: 6 to 12
      2. Day: 12 to 18
      3. Evening:18 to 00
    2. Overall Health: feel side effects 1 – 5 prime health
    3. Weight

Step 4 – Criteria

I am right if at the end of the test

  1. Fasting completed above 16 hours >= 5 days
  2. Energy Level  >= 4
  3. Overall Health >= 4
  4. Weight Increase > 2kg

Step 5 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
F – Breakfast
F – Lunch
F – Dinner
F – Duration
F – Hunger
I – BP
I – Exer
I – 1 Full
I – 1 Carb
I – 1 BP
I – 1 Prot
I – 1 Bev
I – 2 Full
I – 2 Carb
I – 2 BP
I – 2 Prot
I – 2 Bev
R – E Mo
R – E Da
R – E Ev
R – Health
R – Weight

Notes:

  1. Day 1:

Step 6 – Learnings and Insights – Action Required: 1

From that I learned that

Step 7 – Decision and Actions

Therefore, I will

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Dysfunctional Thoughts: 20180325 – Lingering Stress All The Time due to Work Issues

Situation

  1. Due to work situation I feel stressed all the time, from waking up to sleep.
  2. No communication with the related client, stirred up the stress, the feeling of the unkown is the worst
  3. After some communication with client, the stress gradually reduced but still lingering.
  4. The stress I feel, made me feel I can’t do anything and overwhelmed
  5. After going to Sunday Church service, I am restored!

Emotion – Pre

  1. Overwhelmed – 90%
  2. Powerless/helpless – 90%
  3. Frustrated – 90%
  4. Fear – 90%
  5. Lethargy – 80%

Automatic Thoughts

  1. They’re scheming something against me: mind reading
  2. They want to take me down and oust us from the project: mind reading
  3. My Company will fold due to this: mind reading
  4. I fail: personalization
  5. I am worthless and cannot make something good out of myself: all or nothing
  6. People and myself will look down on me/myself: personalization, all or nothing
  7. I am useless, have no contribution, not useful, not valuable: all or nothing, personalization

Rational Thoughts

  1. My life are not determined by what happen on me, but on God’s will and plan – who have the Control on this? (from church)
  2. Those who believe won’t be disappointed, God will make use, make value and beneficial for Him and people (not just self) on those who put hope in Him (from church)
  3. To believe and decide based on that belief what my thoughts are and therefore what I feel.
  4. People can plot and proceed their plan, but like how I see so many things can break any well crafted plan, so will their plan and at the end of the day it’s God’s plan that will proceed. Whether it would look good or bad for me, it will be just a single event from so many events that will unfold and I have the assurance of having hope with God and believe that God work on All things to bring goodness, and His plan is plan of peace and hopeful for me and everyone.
  5. My worth is not determined by others, by my work, by what I think of myself, but by God’s will when I submit and follow Him.
  6. Do the best and leave the rest
  7. Worrying about the future won’t add a single miniscule step of my life

Emotion – Post

  1. Overwhelmed – 10%
  2. Powerless / helpless – 0%
  3. Frustrated – 0%
  4. Fear – 0%
  5. Lethargy – 0%

Cope

  1. Came back to the base of all, find worth and meaning in God, everything else are just the outward expressions and not the real thing.

Dysfunctional Thoughts: 20180320 – On Expecting Others to Meet Higher Standard

Situation

  1. I expect one of my team to step up on higher position, to take responsibility and finish the job
  2. I keep pushing them but they’re unable and both of us feel frustrated

Emotion – Pre

  1. Frustrated – 70%

Automatic Thoughts

  1. Why can’t he/she just do that? (Generalization)
  2. It is not that hard, it is quite simple (Minimization)
  3. Can’t they just concentrate? (Mind Reading)
  4. They cannot work properly (Generalization
  5. They are useless (All or Nothing)
  6. I am also useless (Personalization)

Rational Thoughts

  1. People have aptitude on certain things, they are good at one thing and bad at others
  2. There need to be a minimum standard and clear manual to do the job (the result and how to)
  3. If they cannot meet the minimum standard after sometime and provided training then the options are
    1. Change the process / manual to become easier
    2. Lower the standard
    3. Change / Re-position the person to another role

Emotion – Post

  1. Frustrated – 10%

Cope

  1. Nothing personal
  2. Set goal and minimum standard
  3. Provide manual of how to or support to develop manual
    1. personal support
    2. team support (work together)
    3. external support (consultant)
  4. Evaluate the result on the goal and minimum standard
    1. change, reposition or optimize

Test: 20180310 – Increase Energy Level and Mind Clarity by Autophagy through Intermittent Fasting

Title
Increase Energy Level and Mind Clarity by Autophagy through Intermittent Fasting

Due Date / Duration
Mar 10 to Mar 20, 2018 / 1 week

Background
Reach autophagy to increase energy level, mind clarity and overall better health and without having to be restricted on food intake and just doing intermittent fasting supported by keto / bulletproof coffee.

  1. Intermittent fasting for 18 hours
    1. last food intake is dinner and then start fasting till next lunch
    2. breakfast replaced with bulletproof coffee only (fat don’t break fasting)
    3. no avocado or other juices during breakfast, move them to lunch
  2. Autophagy
    1. Calory deficiency are not enough for autophagy if we eat frequently, it need to pass the glucogenesis metabolism (fasting)
    2. Supported by fasting, keto (Bulletproof) and exercise
    3. Switching the mode in and out are necessary, prolonged autophagy can gave bad effect.
    4. There should be cheat days to balance the body .
    5. Pay attention on water, electrolytes, minerals or other elements deficiency
  3. Eat normally during lunch and dinner
    1. This is the main focus, if I can achieve this it will be the most sustainable solution

Step 1 – Hypothesis – Critical: 3
I believe that I can increase Energy Level and Mind Clarity by getting into Autophagy condition with intermittent  fasting of 16:8 or 17:7 ratio (16 hour fasting and 7 hour eating time) from last dinner up to lunch.

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Fasting after finishing dinner up to Lunch
    1. Breakfast using Bulletproof Coffee, without dairy nor juices Avocado?
    2. Have light or HIIT exercise
    3. Drink 2 big glass of water in the morning
  2. Eat normally during lunch and dinner
    1. Not limitation on carbs, juice or anything
    2. Eat until full
    3. Dinner at
      1. 19 = 17 hour fasting
      2. 20 = 16 hour fasting

Step 3 – Metric – Time Required: 1
And measure

  1. Fasting
    1. Last Meal time
    2. Lunch Meal time
    3. Fasting duration
    4. Hunger Level
  2. Intake & Exercise
    1. Breakfast Water intake  (glass)
    2. Breakfast Bulletproof coffee intake (cups)
    3. Exercise Light or HIIT: 0 – none, 1 – light, 2 – HIIT
    4. Lunch
      1. fullness: 1 to 5
      2. Low Carb: 1 to 5 (Low carbs)
    5. Dinner
      1. fullness: 1 to 5
      2. Low Carb: 1 to 5 (Low carbs)
  3. Result
    1. Energy Level 1 to 5
      1. Morning: 6 to 12
      2. Day: 12 to 18
      3. Evening:18 to 00
    2. Mind Clarity: 1 to 5
      1. Morning: 6 to 12
      2. Day: 12 to 18
      3. Evening:18 to 00
    3. Overall Health: feel side effects 1 – 5 prime health

Step 4 – Criteria

I am right if at the end of the test

  1. Fasting completed above 16 hours >= 5 days
  2. Energy Level  >= 4
  3. Mind Clarity >= 4
  4. Overall Health >= 4

Step 5 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
F – Last  21  18 20  20  22  22  20
F – Lunch  12  12 12 13  13  13  12
F – Duration  15  18  16 17  11  11  16
F – Hunger  1  1  1  3 3  4  4
I – Water  2  2  2  2  2  2  2
I – BP  2  3  3  0  0  3  0
I – Exer  0  0  0  1  0  0  0
I – L Full  5 4  4   3  3  4  4
I – L Carb  2 2  2 2  2  2  2
I – D Full  5 3  4  4 4  3  4
I – D Carb  2  3  3 2  2  2  2
R – E Mo  3 3 3  2  2  3  3
R – E Day  2 2  3  2  3  3  2
R – E Ev  4  3  4  3  4  3  3
R – M Mo  3  3  3  2  2  3  3
R – M Da  2 2  3  2 3  3  2
R – M Ev  4  3 4  3  4  3  3
R – Health  3  3  2  2  3  3  3

Notes:

  1. Day 1: Eating Oglio spicy pasta with sweetened cappuccino are not making me sleepy, they boost my night energy, I have experience this twice. Spice is good
  2. Day 3:
    1. I feel slight fever after lunch time
    2. Sleepiness after lunch is also reduced, not like before.
    3. I take garlic tablet at night with a lot of water
  3. Day 4:
    1. still slight fever on daytime, hunger are mild due to not taking bulletproof coffee
    2. In general energy level are lower compared to day 1,2 but still stable enough to do light activity
    3. I also notice the discomfort on upper stomach are subsiding
    4. Skins on feet near toes which usually look very dry became better, skin regenration maybe?
    5. Still taking garlic tablet at night
  4. Day 6
    1. I notice for the past few days, my morning under pressure session are now more mentally than physically
      1. I feel my physical condition is stable and ok, while my mental still trying to resolve things
      2. I also succeed in solving complex problem along the way
      3. Though I still have problem but I don’t feel drag anymore from the body, instead my body is signalling I’m ok and ready to go instead signalling to support lethargic condition
      4. My evening energy level which usually were crappy, is now better, I have more energy and kinda feel wasting my energy for nothing if I did nothing. Opposite of before where I feel I’m spent.
    2. On past few days I also awake several times at night and have hard time to go back to sleep
      1. some research findings: due to hypoglycaemia (low blood sugar) or entering ketosis, I had hypoglycaemia before and it felt weakening, instead the current condition is I have energy, which I’m inclined more toward ketosis symptoms.
      2. I can make use of this condition.
  5. Day 7
    1. sleepy on the road after a big lunch with a lot of rice, chicken and beef

Step 6 – Learnings and Insights – Action Required: 1

From that I learned that

Although not meeting the fasting frequency and duration criteria but I feel the effect

  1. Energy levels although not high boost, I felt they are stable and always at the normal spectrum instead of ups & down, which is quite a feat by itself
  2. Overall health is also on the normal spectrum all the day, mild symptoms/weaknesses are subsiding and I feel normally energised.

Insights

  1. This intermittent fasting work for me
    1. Better energy level from morning until evening. (Until evening till night! This is Important, I’ve been searching recovery routine that work and this one really work)
    2. Reduced sleepiness after lunch time, even after taking a lot of rice
    3. No weight loss for me, which is what I wanted (62kg)
    4. My limbs felt warm again, instead of feeling cold
    5. I can eat more flexible, eat whatever I want, though high carbs can still induce sleepiness but not severe as before
    6. Having good energy level, the body swing my mental back to normal instead of dragging me down
  2. My transition symptoms
    1. Slight fever during day time, maybe my body is on repair mode
    2. The discomfort in my upper stomach is also subsiding
    3. Having Bulletproof coffee make me hungrier, but non noticeable performance effect: with or without Bulletproof coffee didn’t feel different significantly
    4. Waking up and hard to sleep, this can be energy boost

Step 7 – Decision and Actions

Therefore, I will

  1. Will continue Intermittent Fasting which is flexible enough 16:8 and break days anytime I want.
    1. Increase caloric intake to increase weight by protein shake, beverages, bulletproof coffee
    2. Adding exercise to increase autophagy stressor
  2. Try another variant of Fasting, One Meal A Day (OMAD)
    1. The challenge is to take enough calorie,  at least 1200 to 2500
  3. My next agenda will be for increasing weight, energy level and health by
    1. Increasing autophagy by exercise and increasing fasting duration
    2. Increase caloric intake: bulletproof coffee, beverage and protein shake

Dysfunctional Thoughts: 20180314 – On Feeling Powerless

Situation

  1. Feeling powerless when facing current problem especially when relying on others in critical condition that need fast and accurate responses
  2. I feel just want to stop and do nothing, to let it slide

Emotion – Pre

  1. Helpless/powerless: 90%

Automatic Thoughts

  1. They can’t provide fast and accurate responses like me – generalization
  2. My work result will be terrible – generalization
  3. I am seen as a failure for not providing desired solution – personalization
  4. I am not worthy – personalization and generalization

Rational Thoughts

  1. They can sometimes, but they need training and routine
  2. Not always
  3. My worth are not my work

Emotion – Post

  1. Helpless/powerless: 70%

Cope

  1. It’s not about me, need to learn to rely on others

Dysfunctional Thoughts: 20180311 – Stressing Out on One Work

Situation

  1. One of my work that is currently having problem is making me stressed out.
  2. I feel annoyed, angry, frustrated and affecting the daily mood for several days till now

Emotion – Pre

  1. Frustration – 80%
  2. Anger – 80%

Automatic Thoughts

  1. I can’t solve this problem – Personalization
  2. They are so stubborn and irrational – Generalization
  3. I can’t talk to them – Generalization
  4. I can’t make them understand and cooperate with me – Mind reading, Generalization
  5. This will affect the project long term sustainability

Rational Thoughts

  1. This is team problem, I have my team, other stakeholder that are supportive
  2. They actually accomodative on several things, but some things that we do might be not what they expected to be. Need to align expectation and action plan
  3. I can always talk to them, I just need to arrange the schedule, maybe also with all related stakeholder, but I have to resolve one on one first before going to team discussion
  4. They can be cooperative but we need to find some commonground, I need to spend significant effort to identify what that is and align our work in it

Emotion – Post

  1. Frustration – 20%
  2. Anger – 5%

Cope

  1. People problem really have a heavy impact on me, I need to think in terms on people problem, not on technical problem solving which can be solved in mind only without communication.
  2. People problem need communication period!

Dysfunctional Thoughts: 20180308 – On Working everything By myself

Situation

  1. I feel I need to it myself, the others are too slow or will work unsatisfactory
  2. So I will take over the work myself or get frustrated and anxious waiting for others

Emotion – Pre

  1. Impatient – 90%
  2. Distrust – 70%

Automatic Thoughts

  1. Only I can do the best work – overgeneralization, magnification
  2. Others won’t or will be hard to understand what I want – overgeneralization
  3. They are too slow – overgeneralization
  4. I can’t produce fastly – all or nothing
  5. My work won’t be upto the standard – all or nothing
  6. Others will look down on me due to slow or poor quality – all or nothing, personalization, magnification

Rational Thoughts

  1. I am not the best, other can also produce better than I
  2. I became slow when I work everything by myself
  3. I must pick my task and enforce accountability and standards
  4. I need a routine to explain, make sure they understand and review

Emotion – Post

  1. Impatient – 40%
  2. Distrust – 40%

Cope

  1. Routine to explain, confirm and review periodically (not upon finish only)
  2. Prioritize

Dysfunctional Thoughts: 20180308 On not following Through Plan

Situation

  1. I have created plan and spend significant time and effort but then after plan completed, I feel reluctant to execute it.
  2. I liked the plan and feel accomplished on it but don’t want to do it or having doubt

Emotion – Pre

  1. Reluctance – 80%

Automatic Thoughts

  1. That is a good plan, well thought off, but I’m not sure it will pull off – All or nothing
  2. There are so many other aspect that can came through and break the plan – generalization, mind reading
  3. I will fail and the plan become useless – mind reading
  4. At least my accomplishment is create a good and reasonable plan – that is my success, and I don’t want to “risk” fail by executing it – all or nothing

Rational Thoughts

  1. There are no perfect plans but only executable plan, and its good enough compared to no plan at all
  2. Anything can happen that can ruin the plan, but not doing the plan is almost sure thing to let things go to chaos
  3. Fail is ok

Emotion – Post

  1. Reluctance – 50%

Cope

  1. Remember not doing anything is a sureway to chaos and not improving
  2. Great work didn’t get completed by doing nothing

Dysfunctional Thoughts: 2017 03 08 – On Sick and Tired of These

Situation

In the middle of some hard tasks, I exclaimed within “I’m sick and tired of these s#*!#” and then went browsing or other distractions

Emotion – Pre

  1. Frustrated – 80%
  2. Helpless – 60%

Automatic Thoughts

  1. Why is this happening to me? Personalization
  2. It’s so hard to solve and so many uncertainties. Magnification
  3. Are there no one or thing that can help me out? Overgeneralization
  4. I have to solve this my self again. Overgeneralization
  5. Why do I have to do everything by myself. Personalization and mind reading
  6. I want a strong team work that support each other and solve problems.

Rational Thoughts

  1. These are just ordinary problems in business and life, nothing new it’s just your emotional coping skills challange to pass
  2. It’s not rocket science, I can try some techniques on top of my existing tecniques, it won’t have 100% success ratio, but above 50% is already a good bargain, and I am honing for sharpening the skills that work. It’s fun
  3. I have my team and I need to let them step up and be accountable, I am counting on them to pull things through, they might be even challanged and feel appreaciated

Emotion – Post

  1. Frustration – 20%
  2. Helpless – 30%

Cope

  1. Just think how others are doing it and doing it successfully? Don’t underestimate but widen horizon of alternatives and think which might work
  2. Bring your team and share the problem, ask them and assign tasks, make sure to personally assign, state expectation and be supportive.
  3. Have team to solve things out.

Dysfunctional Thoughts: 20170822 – On Winners and Losers

Situation

I label myself as losers, when comparing with others’ performance and became lethargic

Emotion – Pre

  1. Worth less – 85%
  2. Envy – 70%

Automatic Thoughts

  1. I am worth less than others: all or nothing
  2. My hardwork are meaningless: all or nothing
  3. It should be better to do nothing instead of losing: all or nothing, emotional reasoning
  4. I better enjoy myself doing nothing instead of hardworking and losing out: future

Rational Thoughts

  1. I don’t have everything, and don’t need to have everything to be worthy, when I feel enough and can enjoy seeing others succeed is really a blessing
  2. I enjoy my hardwork and their results, and even sometimes their failures are also enjoyable, I learnt in working hard
  3. Doing nothing is not an ounce enjoyable, I enjoy working, without the stress would be better, but I can’t always got what I want, it’s part of the package
  4. Enjoy the work and the results, accept others success as part of enjoyment. I am to be happy with what I am, happy in improving and working and happy in seeing others getting happiness.

Emotion – Post

  1. Worthless – 20%
  2. Envy – 10%

Cope

  1. I’m here to be
    1. happy of my life given by God,
    2. happy to be working,
    3. happy to be enjoying result of my work,
    4. happy to make others happy,
      1. happy `ato see others gaining happiness