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

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

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


  1. Day 1:

Step 6 – Learnings and Insights – Action Required: 1

From that I learned that

Step 7 – Decision and Actions

Therefore, I will


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


  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).


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


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


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 #2: Stretch and SMART Goals increase sense of fulfillment and productivity

Test Card

Using Stretch and SMART goals to increase sense of fulfillment and productivity

Due Date / Duration
July 21, 2016 / 1 week

Step 1 – Hypothesis – Critical: 1
I believe that using Stretch and SMART goals every day will increase my sense of fulfillment and productivity.

My stretch goals are

  1. Personal life purpose
  2. Strategic objective of my businesses

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

  1. printout my personal life purpose and strategic objective of my businesses
  2. review my stretch goals every morning
  3. choose some activity that match my stretch goals
  4. create SMART goals for that activity in that day

Step 3 – Metric – Time Required: 1
And measure

  1. Doing the review of stretch goals and planning for SMART goals, value 1: No, 2: Half, 3: Yes
  2. Sense of fulfillment for that day, value 1: No, 2: Yes, 3: Very
  3. Task completed on that day, value: 1: No, 2: yes, 3: Faster
1  2 3 4 5 6 7
Do Review  2 2 3 3 2 2 2
Sense of Fulfillment 1 2 3 3 3 3 3
Task Completed 1 1 1 1 1 1 1


  1. Day 5: it difficult to create SMART goals and complete them in that day

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

  1. Sense of fulfillment average > 1.5
  2. Task completion average >1.5

Learning Card

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

Step 2 – Observation – Reliability: 1
I observed in 1 week

  1. Doing review and planning average is 2.29, which most of the time I only do reviewing Stretch goal and identifying what I really need to do to achieve them.
  2. Sense of fulfillment average is 2.4, above the 1.5 criteria, which means this confirm that reviewing and identifying what to do can increase sense of fulfillment
  3. Task completed average is 1, which means this doesn’t affect productivity

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

  1. The hypothesis are half proved that by reviewing stretch goals and identifying activities to achieve them every morning can increase sense of fulfillment but not with the SMART goals and productivity increase.
  2. To create SMART goals for today activities are hard,
    1. it require more focus, time and effort to create and the tasks cannot be completed within one day, especially if the task are broad and have many unknown factor.
    2. or I need to find a suitable format for short SMART goals that compatible for daily task
  3. Productivity or task completion are low probably due to lack of SMART goal

Step 4 – Decision and Actions
Therefore, I will

  1. Test for creating SMART goals will increase productivity / task completion rate

Test #1 – Reprogramming Habit by Identifying underlying need and replacement action

Testing Card

Reprogramming Habit by identifying underlying needs and replace the action to fulfill the underlying needs

Due Date / Duration
July 21, 2016 / 1 week

Step 1 – Hypothesis – Critical: 1
I believe that by reprogramming habit can be done by identifying the underlying needs of the habits and then replace the habit by other action that can fulfill the underlying needs.

My habits are getting distracted by viewing social media, news site, reading comments, manga sites which can take a lot of my time and at the end of the day feeling unproductive and unfulfilled.

The underlying needs are

  1. Feeling of bored: when waiting for some work to load, I feel bored and need something to fill my time
  2. Need excitement: what’s new
  3. Need progress: I should be doing something, reading news is making me more knowledgeable
  4. Need certainty and closure: on complex tasks which I don’t have the solution yet, I went to manga sites to follow stories which are made by authors, the tension, how the character respond and solve it, the character know what to do and not just being idle. When watching those I feel the certainty and closure not like the problems that I am facing off against.

The replacement action is praying or meditating to feel the presence of God, which should answer my needs of feeling bored, excitement junkie, progress by giving up worries and certainty by trusting / have faith for help from God

Step 2 – Test – Cost: 1 – Reliability: 1 (limited time and sample)
To verify, I will

  1. change my desktop and smartphone background wallpaper to something related with Praying or Presence of God to remind myself of this new routine
  2. switch the action to pray or feeling the presence of god, every time I get distracted and going to open social media, news site or manga sites
  3. and stay there until needs get fulfilled or subsided

Step 3 – Metric – Time Required: 1
And measure

1  2 3 4 5 6 7
Needs Arise  8  9 6 6 5 4 4
Distracted 0 0 0 0 0 0 0


  1. Day 4 & 5: the relapse or needs arise for distraction were reduced significantly but not yet forming a new habit, I still consciously need to stop and change the course of action.

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

  1. Needs arised and Distraction equal zero
  2. Action are totally replaced

Learning Card

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

Step 2 – Observation – Reliability: 1
I observed in 1 week the relapse/need arised were reduced from 9 per day to 4 per day but didn’t yet formed a habit, still require conscious effor to change course of action

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

  1. By replacing with feeling the presence of God, the needs are fulfilled,
    1. it take under 1 minutes to fulfill and going back
    2. addiction/relapses was reduced
    3. though not completely eliminated
  2. At stressful time, relapse occurred more frequently
  3. I can let loose following the relapse but controllable, just a moment and then stop
  4. Habit was not formed but the will power required to switch was low, can be done easily without a lot of effort
  5. I found myself able to focus more on work and being more productive

The hypothesis of reprogramming habit by replacing the action of fulfilling underlying needs can be concluded as

  1. It successfully change and put the habit under control
  2. After 3 days the relapse will decrease
  3. Habit was not formed in 1 weeks, though it is not necessary to change the habit because the most important result is to stop the old habit. Having a new better habit will be positive but having able to stop and control over bad habit is what really matters.

Step 4 – Decision and Actions
Therefore, I will

  1. Continue to handle relapse this way and hopefully form a new habit
  2. If I find other bad addictions, behaviors or thought patterns that are hard to change then
    1. Identify the underlying needs
    2. find alternative positive actions to fulfill those needs
    3. stick with it for at least 3 days without allowing relapse
    4. depending on the needs and the action,  the needs can be fulfilled under 1 minutes which really a very short time.
  3. Further tests related to goal are not required due to success in stopping and controlling the bad habit
  4. But test on how to made a new habit can be interesting though.

Some candidates for changes are

  1. Wake up habit
  2. Response to kids attitude
  3. Being Passive when learning, meaning only analysis without syntehsis