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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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

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)

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 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. 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 activites from google calendar and memory
      3. 5mins: Evaluate & Adjust  (Obadaa – Observe, analyze, 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 woring, 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 doesnt 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 prioritized tasks. So is it efficient in term of the numbers of tasks or effective in completing the right tasks (doing right tjings VS doing things right).
6. The routine to list task, prioritze and then break down tasks are effective with timer to avoid time creep followig the Parkinson’s Law.
7. The timed routine are effective, I dont 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 dont 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

Test #6: Wake Up Simulation 5x before sleep for 5 day

TEST CARD

Title
Wake up simulation 5 times before sleep for 5 days will make a habit of waking up at designated time

Due Date / Duration
May 6, 2017 / 1 weeks

Step 1 – Hypothesis – Critical: 2
I believe that by wake up simulation 5 times before sleep can reprogram my waking up habit especially getting out of bed, so that it became a new habit that being done without thinking in the morning and after 5 days repetition will become a permanent habit (doesn’t need to do wake up simulation anymore)

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

1. Do wake up simulation 5 times just before sleeping
2. The new habit sequence
   1. Alarm ring at 5 am
   2. Open my eyes
   3. Get out of bed
   4. Go to the bathroom
   5. Wash my face
   6. Stretch take a deep breath with the seal square breathing pattern of 10 seconds for each inhale, hold, exhale, hold for 3 times (10 x 4 x 3 = 120 seconds  = 2 minutes) – Not being done, because it takes a long time to simulate this

Step 3 – Metric – Time Required: 1
And measure

1. Wake Up Simulation: 1-5 times
2. Wake Up On Time and do routine: not on time 1 – 5 on time
3. Wake Up effort: hard 1-5 low/auto

	1	2	3	4	5	6	7
WU simulation	5	3	0	0	0
On time & routine	5	5	3	3	3
Effort	4	5	2	3	3

Notes:

1. Day 1
   1. Immediately get up and go
   2. Problem with what to do after, laying on couch for 2 hours till 7am
2. Day 2
   1. Only simulate 3 times
   2. Automatic wake on first alarm ring and moving away from the bed
   3. Still have problem with what to do, go back to bed, but this time only spent 1 hour lazing around and then off to running
3. Day 3
   1. Too tired to simulate, wake up quite hard not reflex like, like day 1 & 2
   2. Can still wake up on alarm, but still laying down till 7pm
4. Day 4
   1. Same with day 3, tired, wake on alarm, get up on 7pm
5. Day 5
   1. Same with day 3, but still out of bed on 7pm

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

1. Criteria to make test valid, that the simulation was done properly
   Wake Up Simulation: >=5 times
2. Wake Up On Time and do routine: >= 3 (expecting failure for the first 2 days)
3. Wake Up effort, expecting  on Day 4 and 5 to become 5 (easy)

LEARNING CARD

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

1. It work for me
2. The 5x simulation, really build reflex like behaviour
3. Even 2x can have a lasting change, though not achieving the perfect routine but already wake on time
4. The routine should be short and reflex like

Step 4 – Decision and Actions
Therefore, I will

1. Do simulate for waking up, add set periodic alarm, breathing, reading bible
2. Think about what next habit to be reprogrammed

Test #8: ODB connect and save Data

TEST CARD

Title
ODB connect and save Data

Due Date / Duration
–  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that following ODB II can be connected, live streamed and saved into an application

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

Build prototype with the following specification

1. ODB II – Nissan car
2. Connect to PC through USB
3. Save all data in application, in text or mysql

To do

1. Buy interface cable for ODB II and Nissan
2. Create application that can connect with ODB II
   1. Language
   2. Protocol
   3. Command
   4. Save to file
   5. Refresh rate / live stream

Step 3 – Metric – Time Required: 2
And measure

1. How many variables
2. Data refresh rate
3. How many interfaces
4. How many protocols

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

1. Can connect and save ODBII data
2. Get all variables
3. Data refresh rate = live stream or < 5 minutes

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

Step 4 – Decision and Actions

Therefore, I will

Prototype Development Framework – Version 1.0 – Research – Concept – Develop – Evaluate

Prototype Development Framework – Version 1.0 – Research, Concept, Develop and Evaluate

Based on reference from Design Information Framework (DIF) https://www.id.iit.edu/wp-content/uploads/2015/03/Development-of-design-information-framework_Lim_ADC.pdf, I modify to create the Prototype Developoment Framework.

Objective

1. Robust Framework for Prototype Development
2. Ready to use forms to enable multiple lines of prototyping

Process

1. Research : get data, spec, user study, insight
2. Concept: objective, requirement, specification, core functionalities, proof of concept, design, critical variables and criteria
3. Develop: sourcing, step to do, prototyping,
4. Evaluation: analyze test result

Research and Concept are free form while develop and evaluation can use the Test & Learn Framework

 

Test #5: Bullet Proof Tea Increase Energy Level until Midday

TEST CARD

Title
Bullet Proof Tea Increase Energy Level until Midday

Due Date / Duration
April 27, 2017 / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that consuming Bullet Proof Tea as breakfast with correct dose can increase my energy level (eliminate Brain Fog) until Midday and preferably until afternoon

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

1. Drink Bulletproof Tea as breakfast and eat nothing until lunch time,
2. Using the following recipe and dosage
   1. Green Tea
   2. 2 tablespoon of Virgin Coconut Oil
   3. 2 tablespoon of Butter

Step 3 – Metric – Time Required: 1
And measure

1. Energy Level until Lunch Time : low 1 – 5 high
2. Energy Level from Lunch until Afternoon: low 1 – 5 high
3. Energy Level from Afternoon until midnight: low 1 – 5 high
4. Overall Health: feel side effects 1 – 5 prime health

	1	2	3	4	5	6	7
EL – Lunch	4	5	5	4	4	4
EL – Afternoon	4	4	4	2	4	4
EL – night	4	3	4	2	3	2
Overall Health	3	4	4	4	4	4

Notes:

1. Day 1
   1. Seems like I was having energy / food deficiencies before starting, so I felt like having lack of energy and slight hunger all the time. After first day I feel very satiated and all the symptoms of hunger subsiding
   2. Lunch is chicken with a little bit of rice
   3. Energy till nigh are all good
2. Day 2
   1. Good day till lunch
   2. Lunch with bread + peanut butter and chicken
   3. Dinner with instant noodle
   4. I feel not so prime during afternoon and sluggish in night
   5. I get what I eat for
3. Day 3
   1. Lunch with rice + chicken
   2. Dinner with chicken steak
   3. Found food delivery service which will make food selection easier, though costlier
4. Day 4
   1. Morning house cleanup, medium exercise
   2. Feel slightly hungry during morning, 2 yawns
   3. Lunch with bread and rice, feel sleepy, feel tired
   4. Dinner with rice, feel sleepy
5. Day 5
   1. Running out of coconut oil and use only butter
   2. Lunch with rice + chicken,  a glass of coffee+ milk
   3. Dinner: spaghetti and pizza
6. Day 6
   1. Lunch: rice + chicken + vegetables + egg
   2. Dinner: late dinner, feel below normal during it
   3. Notice slight discomfort on neck area, like inflammation
7. Day 7
   1. Run in the morning
   2. Using new Virgin Coconut Oil which just arrived
   3. Doesnt feel any differrence with the usual

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

1. Energy Level until lunch : >=4
2. Energy Level until Afternoon : >= 3
3. Overall Health >= 4

LEARNING CARD

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

1. Result

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

1. Feel hunger before lunch time

Step 4 – Decision and Actions
Therefore, I will

1. Test day without bulletproof tea, how bad?
2. Need more nutrition
3. Explore more for after lunch and after dinner

Test #3: Sleeping Pattern: Everyman 3.5 for 2+ weeks – Second Attempt

This is the second try, after the first attempt was stopped because I was having short term memory loss due to sleep deprivation. Now my physical is better, my hands and feet are warmer after breathing exercises in morning.

This also failed, dUe to schedule conflict, and only last for 3 days.
15 Sep 2016

Test Card

Title
Polyphasic sleep Everyman 3.5 (3.5 core sleep and 3x20mins nap) can be adapted in 2 weeks

Due Date / Duration
September 28, 2016 / 2 weeks + 3 days

Step 1 – Hypothesis – Critical: 3 
I believe that Polyphasic sleep of Everyman 3.5 can be adapted in 2 weeks in consideration of health, energy, focus and memory. In the 2 weeks adaptation period declines are expected, but it will disappear after 2 weeks.

Step 2 – Test – Cost: 1 – Reliability: 13
To verify, I will

1. Try Everyman 3.5: 2 weeks for adaptation and 3 days for verifying the result

   Core 1: 0000 – 0330
   (3.5h + 3h 10mins) I prefer 0000, because 2300 I usually still awake and watch TV
   Nap 1: 0640 – 0700
   (20mins + 5h  40mins)
   Nap 2: 1240 – 1300
   (20mins + 4h 40mins)
   Nap 3: 1740 – 1800
   (20mins + 6h)
   Busy 1: 0830 – 1730
   http://napchart.com/a2cd4

2. No oversleeping

Step 3 – Metric – Time Required: 1
And measure

1. Core and 3 Nap: 0 not done, 1 oversleep, 2 done and not oversleep
2. Health: sick  1 – 5 no sickness
3. Energy: sluggish 1 – 5 peak all the time
4. Focus: worst 1 – 5 increasing very focused
5. Memory: worst 1 – 5 very sharp
6. Emotion: reactive 1 – 5 controlled

Week 1 

	1	2	3	4	5	6	7
Core	2	1	1	1 (4.5)
3 Nap	2/0/2	0/1/1	0/0/0
Health	2	3	3
Energy	3	2	2
Focus	3	3	3
Memory	3	2	3
Emotion	2	2	3

Notes:

1. Day 2: awake but fall back to sleep for 6.5 hour,
   – felt sluggish
   – but after morning routine (without morning walk) I felt refreshed.
   – Will practice simulation of Awake and move for 5 times before going to bed
   – Things to do after awake: speed reading goals, copywriting goals, planning, break down

 

Week 2

	1	2	3	4	5	6	7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion

Notes:

After Adaptation

	1	2	3
Core
3 Nap
Health
Energy
Focus
Memory
Emotion

Notes:

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

1. Core and 3 Nap: are completed and the second week without any oversleeping Feeling
2. Health >= 3 after 2 weeks
3. Energy >= 3 after 2 weeks
4. Focus >= 3 after 2 weeks
5. Memory >= 3 after 2 weeks

Learning Card

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

Step 4 – Decision and Actions
Therefore, I will