Test #7: Ketosis using VCO to Increase Energy Level until Midday and Reducing Cholesterol

TEST CARD

Title
Ketosis using VCO to increase Energy Level until Midday and Reducing Cholesterol

Due Date / Duration
July 5, 2017 / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that consuming VCO only without butter can produce the same energy level until Midday and reduce my cholesterol level, especially LDL from 151 to 100-130 (normal) or <100 (good)

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

  1. Eat 2 tbsp of VCO during breakfast without butter,
  2. Using the following recipe
    1. Green Tea or Coffee

Step 3 – Metric – Time Required: 1
And measure

  1. Eat VCO: 0, 1 or 2 tbsp
  2. Energy Level until Lunch Time : low 1 – 5 high
  3. Hunger until Lunch Time: low 1 – 5 high
  4. Energy Level from Lunch until Afternoon: low 1 – 5 high
  5. Energy Level from Afternoon until midnight: low 1 – 5 high
  6. Neck discomfort: low 1 – 5 high
  7. Overall Health: feel side effects 1 – 5 prime health
  8. Cholesterol before starting and after finishing

Step 4 – Criteria

I am right if at the end of the test

  1. Energy Level until lunch : >=4
  2. Hunger until lunch: <= 3
  3. Energy Level until Afternoon : >= 3
  4. Energy Level until: not validated
  5. Neck discomfort: <= 1
  6. Overall Health >= 4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

1 2 3 4 5 6 7
VCO (tbsp) 1 2  2 2 2  2  2
EL – Lunch 4 4  4 4  4  4  4
Hunger – Lunch 4 3  3 3  3  3  3
EL – Afternoon 4 4  4  4  4  4  4
EL – night 4 4  4  2  2  2  2
Neck Discomfort 2 2  2  2  2  2  2
Overall Health 4 4  4  4  4  4  4

Notes:

  1. Cholesterol Before Test
    1. LDL: 151
    2. HDL: 53
    3. Total: 211
    4. Trigeliside: 88
  2. Day 1
    1. Slight more hunger on lunch time
  3. Day 2
    1. Hunger normal probably due to 2 tbsp
  4. Day 3
    1. Hunger normal, and good energy until night and no neck discomfort
  5. Day 4
    1. Didn’t take dinner, feeling low energy during the night
  6. Day 5
  7. Day 6
  8. Day 7
  9. Cholesterol After Test, havent done test yet
  10. Heartrate 75-85 / minute

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. 1 tbsp of VCO cause hunger in noon, but 2 tbsp VCO can keep the hunger normal
  2. No neck discomfort on taking VCO but when eating heavily fried food, discomfort appeared
  3. Late dinner also cause low energy in the night
  4. Late dinner cause me weight loss of 2kgs which I still try to recover
  5. Heart pulse also subsiding even to 75-85, but might be also caused by mental routine to relax and overcame anxiety by staying in God’s presence.
  6. Also did tried adding butter again and felt slight discomfort

Step 4 – Decision and Actions

Therefore, I will

  1. Using VCO and fish oil instead of bulletproof (with butter)
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Test #11: Evening/Night Review and Planning for effective day

Background

Continuation from this Test #10: Evening/Night Review and Planning for effective

Obadaa: observe, analyze (Energy: is it working, what increase  energy, what decrease ebgery, right time/cycle), adjust (create rules, routine), automate (manual, eliminate)

Learning on the failure of the previous test, I created a modified routine and this time with a detailed to do items and timed for each item with total 45 minutes, and this include a recovery routine because I always felt tired when going to do the night review which lead to

TEST CARD

Title
Evening/Night Review and Planning for effective day

Due Date / Duration
July 15, 2017  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that Evening/Night Review and Planning with recovery routine and timed routine is effective in analysing today activities, create adjustment for future activities, and increase productivity for the next day by reducing the start of day task of need to plan.

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

  1. For 1 week: put the notes in this post (including sleep)
  2. Still using the blog though, cause book will also require me to bring the book everywhere
  3. Using a Interval Timer apps in iphone
  4. 45mins: The routine
    1. 10mins: Routine for restoring energy
      1. 5mins: Shower
      2. 2mins: Food/drink intake : Tea, VCO and Honey
      3. 3mins: Breathing (recovery routine?)
    2. 15mins: Review Today
      1. 5mins: Write down goal and sub goal
      2. 5mins: Write down activities from google calendar and memory
      3. 5mins: Evaluate & Adjust  (Obadaa – Observe, analyse, adjust, automate)
    3. 20mins: Plan fo next day:
      1. 5mins: big & small
      2. 10mins: task breakdown
      3. 5mins: Put in google calendar

Step 3 – Metric – Time Required: 2
And measure

  1. Energy Level after recovery routine
  2. Feeling of fulfilled: low 1 – 5 high
  3. Productivity (more things gets done): low 1 – 5 high
  4. Usefulness of Adjust and Automation decisions / actions
  5. Number of Adjust and Automation decisions / actions

Step 4 – Criteria
I am right if at the end of the test

  1. Energy Level >=4
  2. Feeling of effectiveness >=4
  3. Productivity >= 4
  4. Usefulness of Adjust and Automation decisions/actions >=4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
Energy Level  4  4  4 4 4 4 4
Feeling Fulfilled  4 4 4  4 4  4 4
Productivity  3 2 2  2  2  3  3
Useful Adjust/Automate  4 4 4  4  4 4  4
 # of Adjust/Automate 1  3 3 2 2  2 2

Time Journal

Activity Time Energy Level
(Working, +, -, Feel)
Cycle (Peak/Rest) Adjust & Automate
 Sat, Jul 8
  Update Blog  12-15, 3h  working, 1 routine & 1 draft, 1 report, when thinking and writing (i feel result)  lunch (gado-gado) thinking and writing goes hand in hand, always have the media to write (evernote, wordpress, paper, wiki)
   Sun, Jul 9
 church 10-12, 2h sleepy, due to low on fuel and new sleeping pattern (wake @4am) food+sleep really matters,
action: more focus on food
dosing around 12-19, 7h foggy and tired, bad lunch, bad sleep?, even after taking a nap action: midday recovery routine (nap, vco, tea, honey, coffee…)
browsing 19-21, 2h feel useless day,  finding alternatives loosen up routine, lead to nightmare on oversleeping action: loosen up routine (physical play? swim, with date’s friends)
 Mon, Jul 10
 Meeting 11-15, 4h focused for 2 hour, then hungry and getting distracted  action: bring emergency tea when on the road
 create report 18-19, 1h not quite the best condition, but completed the report and draft for new feature bad energy level due to skipping meal is bad, see the above adjustment
 sleep 1-8, 7h alarm not working, messed up routine,  action: even on bad wake day, minimum routine can still be done: food and grateful / breath
  Tue, Jul 11
 SDP 13-19, 6h solved but less value stick to pareto factor
 Discuss online accounting & training  19-21, 2h ok priority reset, elearning informal meeting is more effective
 Wed, Jul 12
 Prospect hunting 10-12, 2h this is important! know your market & not your allocate enough time for knowing market and customer
Review with Annam 1h not effective, no documentation for task & progress Brief, notes and MOM in PM and tasks in PM
  Thu, Jul 13
 assessment bphn  7-11, 4h Frans not well prepared (sick)  ask when noticing downs
 lunch meeting ND  11-13, 2h  well, idea came through, in road
 meeting sdp  14-19, 5h communication feel normal documentation and clear to do
dinner with TOmy 19-22, 3h  limit time beforehand
   Fri, Jul 14

Notes:

  1. Day 1
    1. if think then write = Result
  2. Day 2
    1. new routine list
  3. Day 3
  4. Day 4
  5. Day 5
    1. adjustment is gem by itself. Evaluate and adjust
  6. Day 6
  7. Day 7

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. The review routine can be used not just at night, but also morning or other time
  2. The routine of taking warm tea, bath and breathing restore energy level, with the earliest provide more stronger effect
  3. The routine of reviewing goals, previous activities give boost the feeling of effectiveness due to constant self reminder and refocus to the goals and ensure all steps are aligned to goal
  4. Adjustment findings are most precious by itself, because Im forced to think and write down something that I need to do especially for non effective activities, just common sense adjustment but writing them down, made me to be more aware or deliberate in thinking proactively, rather than just feeling ineffective and doesn’t think nor decide to stop or change the behaviour to effect the outcome
  5. Productivity are not affected, I am measuring from the amount of tasks gets done, but in term of importance I find that I succeed in completing most of the prioritised tasks. So is it efficient in term of the numbers of tasks or effective in completing the right tasks (doing right things VS doing things right).
  6. The routine to list task, prioritise and then break down tasks are effective with timer to avoid time creep following the Parkinson’s Law.
  7. The timed routine are effective, I don’t find problem in completing them even though the routine is more than 30 minutes long, once it started, I am chased down by the time to focus on completing them. Sometimes several routine are missed and I can just jump in to the required routine (skipping bath or breathing time). So timed detail tasks are effective to ensure focus and completion.
  8. I still had problem to start the task though, and there are several days when I don’t start the timer, hence the finding that the routine can be done on morning or other time.

Step 4 – Decision and Actions

Therefore, I will

  1. Rename this to be Daily Review Routine: Energy Recovery, Goals, Evaluate previous and adjust, plan next and breakdown
  2. Use the timed routine for other routine
  3. Possibility to break down the routine to smaller routines.

Test #10: Evening/Night Review and Planning for effective day

Background

  1. Time Diary: Observe, Analyze, Adjust and Automate
  2. Tim Ferris’ advice on planning the next day in the evening (not in the morning)

I need to incorporate the Time Diary as my daily routine, I observe in the post and previous journal entries that make me more self aware and reflective for my own behavior and lead to improvement, it doesn’t need to be exact and very detailed, but few important tasks measured and concluded are well worth the time attention and decision for stop, continue or automate.

Obadaa: observe, analyze (Energy: is it working, what increase  energy, what decrease ebgery, right time/cycle), adjust (create rules, routine), automate (manual, eliminate)

Next question: how?

What time? Prefer night rather than morning due to reflecting the day is still fresh and energy for analyzing and concluding is also enormous, I prefer not to spend it on the morning, morning energy should be focused on accomplishing the day goals not on reflecting yesterday and also get some upset due to not so good yesterday. What time exactly? Can it be integrated with my test plan of Creating to do list in the evening/night? Yea it should.

What is the format of the activity? There should be a template and archiving mechanism. Template for time diary (date, activity, time spent, result, feeling) and planning for tomorrow (the productivity journal?, somewhere in my laptop) .

Archiving mechanism: paper or online (wordpress, evernote, Google calendar). The purpose of archiving: can be used for reflecting easily, used for today to do, I find it a hassle for reviewing lot of notes in online, imagine going through one year notes in online look like: 365 post or 12 post (1 post = 1 month), preview on monitor or print and then review. Compared with skimming a journal book of a year worth, but will have to sync the schedule with google calendar. Unlike writing to a book, like a feeling of calligraphy and letting thoughts translated to smooth movement and stay in the thoughts longer than the key stroking mechanism of typing with keyboard. Lets see if i can find the same enjoyment with typing in phone or the keyboard, yes, i can, it s just the feeling of doing something trivial, sequential, rhythmic and closurable.

So the winner is? Within 3 minutes to decide: try online first for a week or so and try to find the suitable routine, sequence, template, and media.

So the first try: online in wordpress post, create time journal category, use phone/laptop, use table template with 1 post = 1 month for the time journal and to do list (from the productivity journal).

TEST CARD

Title
Evening/Night Review and Planning for effective day

Due Date / Duration
July 7, 2017  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that Evening/Night Review and Planning is effective in analyzing today activities, create adjustment for future activities, and increase productivity for the next day by reducing the start of day task of need to plan.

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

  1. For 1 week: put the notes in this post (including sleep)
  2. Review today activity from google calendar and memory
  3. Write down the journal (format)
  4. Analyze (Energy: is it working, what increase  energy, what decrease energy, right time/cycle),
  5. Write down Adjust (create rules, routine) & Automate (manual, eliminate) decisions/actions
  6. Determine next to do for tomorrow
  7. Put in google calendar

Step 3 – Metric – Time Required: 2
And measure

  1. Feeling of fulfilled: low 1 – 5 high
  2. Productivity (more things gets done): low 1 – 5 high
  3. Usefulness of Adjust and Automation decisions / actions
  4. Number of Adjust and Automation decisions / actions

Step 4 – Criteria
I am right if at the end of the test

  1. Feeling of effectiveness >=4
  2. Productivity >= 4
  3. Usefulness of Adjust and Automation decisions/actions >=4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
Feeling Fulfilled  3  3  2  2 2 2 2
Productivity  3  3  1  2 2 2 2
Useful Adjust/Automate  4  3 1
 # of Adjust/Automate  2  2  0

Time Journal

Activity Time Energy Level
(Working, +, -, Feel)
Cycle (Peak/Rest) Adjust & Automate
 Friday, June 30
Sleep 1-8, 7h Wake up feel ok, bloody phlegm on nose (allergen, not brushing teeth, food?) Rest Vacuum the bed for allergen
 Create Blog Post 10-12, 2h  Feels good, on the track to pattern live, making post make me feel having permanent outcome compared to just thinking dawdling in mind  Peak  Will try this for night time and see how it goes
 * EA finalization  14-18, 4h Feel Curious, finished the first version, solving problem is fun Peak, after nap
 Sat, July 1
* EA review with Pak Andi  9-12, 3h Deal done Peak
* EA mapping 13-14, 1h not so sharp, after lunch with carb (rice+beef yoshinoya) ? Reduce Carb
or add VCO?
Nap 14-15, 1h planned for 20m, but extend to 1h, not so good after wake Set to 20m only to really measure effect
 * EA mapping 15-18, 3h still curious Peak
* EA mapping 20-22, 2h still curious and successfully create a better problem mapping Peak
Sun, July 2
Not so good for today and high heartbeat, and discomfort on side of neck, probably due to food in Lembur kuring
 Mon, July 3
 Sleep 1-8: 7h sluggish, high heartbeat
 Tue, Jul 4  1-8, 7h sluggish
 Wed, Jul 5
 Sleep 1-8, 7h normal, bloat in stomach cover using blanket for avoiding cold
Walk 0.25h set baseline for today mentality, thankful
planning 0.5h
SDP resolve ** 9-12, 14-21, 10h most small things solved, having many completed items are fun, frustrated why are the small tasks  not get done by others how to
  July 8
 sleep 1-8, 7h  not good  wake earlier, and the 20mins nap routine
 SDP review 8-15, 6h  time too long, back and forth  communication auto  mechanism for monitoring and proceeding?
SDP report 15-20, 5h  time too long for creating report  already found the variable “Severity” for next reporting
 Research Surveillance 23-1, 2h  good progress

Notes:

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. I need specific time and routine for night review. Just planning next are no good because I am accustomed to think about the main goal first to feel fulfillment, doing planning without that felt worthless
  2. In general doing planning only without getting the big picture dont work for me in term of feeling effective and productivity increase.
  3. For adjustment Finding, its useful to be aware of time and think over what to adjust
  4. Writing in blog have some problem in writing and reading them. The retrieval although trivial, not at ease, got to find the pc, sit there or get phone, sit somewhere, open app, search post, search last content. Considering to use book
  5. Most of the time, at night I am already feeling very tired and want to wind down, evaluating are tiresome, not enough energy to do it at night. If i want to do this, i need a routine for energy recovery or change the time

Step 4 – Decision and Actions

Therefore, I will

  1. Continue writing down the activity journal
  2. Still using the blog though, cause book will also require me to bring the book everywhere
  3. change the routine for night review to get the effectiveness and productivity
  4. The time should be fixed 30 to 60 minutes
  5. Routine for restoring energy
  6. Shower
  7. Food/drink intake
  8. Breathing (recovery routine?)
  9. Playing little games
  10. Write down goal and sub goal
  11. Write down activities
  12. Evaluate
  13. Plan for next day: big or detail?
  14. Put in google calendar