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 glycogenesis 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 Average
F – Last 21 18 20 20 22 22 20 20.4
F – Lunch 12 12 12 13 13 13 12 12.4
F – Duration 15 18 16 17 11 11 16 14.9
F – Hunger 1 1 1 3 3 4 4 2.4
I – Water 2 2 2 2 2 2 2 2.0
I – BP 2 3 3 3 1.6
I – Exer 1 0.1
I – L Full 5 4 4 3 3 4 4 3.9
I – L Carb 2 2 2 2 2 2 2 2.0
I – D Full 5 3 4 4 4 3 4 3.9
I – D Carb 2 3 3 2 2 2 2 2.3
R – E Mo 3 3 3 2 2 3 3 2.7
R – E Day 2 2 3 2 3 3 2 2.4
R – E Ev 4 3 4 3 4 3 3 3.4
R – M Mo 3 3 3 2 2 3 3 2.7
R – M Da 2 2 3 2 3 3 2 2.4
R – M Ev 4 3 4 3 4 3 3 3.4
R – Health 3 3 2 2 3 3 3 2.7

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 regeneration 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 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 duration criteria (14,6 – criteria > 16) but I feel the effect

  1. Energy levels although not high boost, I felt they are stable and always at the normal spectrum at Morning, Noon and Afternoon instead of ups & down on Day 5,  which is quite a feat by itself (2,4 – 3,4 – criteria >= 4).
  2. Overall health is also on the normal spectrum on Day 5, mild symptoms/weaknesses are subsiding and I feel normally energised.

Insights

  1. This intermittent fasting work for me on Day 5
    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
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