Doing Much Better
My first week on this challenge was pretty meh.
Week 2 was hot garbage, but I survived.
Last week was solid, though. I have finally hit a stride for which I am happy. Keto is in full swing, I managed to exercise 4 of the 7 days last week, and I avoided alcohol. Woo, go me!
Still haven’t gotten to the point where I’m able to meditate in the morning, but this week is that week. Er, this is the week I start that. You know what I mean.
Hitting a Stride
Getting the “basics” down will let me focus on some secondary things, like overall nutrition. I have *some* difficulty keeping greens in my diet, and I won’t lie about the fact that my water consumption is ass.
There’s also the fact that I am experimenting with fasting again. I haven’t ever gone past 24 hours, but after I picked up The Complete Guide to Fasting, by Dr. Jason Fung, I’ve had an itch to try a 72 hour fast. Jimmy Moore, whom you may know from Keto Clarity and his podcast co-authored the book, though his parts are mainly anecdotal. Dr. Fung paints a simple but brilliant picture of the benefits of fasting for both fat loss and overall health.
In addition to fasting, I have a handful of supplements I’m getting in the swing of taking daily. In not particular order, they are:
- Vitamin D3 (most humans don’t get NEAR enough vit d, especially in winter)
- Magnesium glycinate (nervous system, heart, sleep – very important)
- Fish oil (Omega 3s, anti-inflammatory)
- Biotin (hair is thinning, send help!)
- Turmeric (anti-inflammatory)
- Multivitamin (Pascal’s Wager)
- Whey protein (gut health, immune boosting, protein of course)
There’s a lot, some of those are twice a day, so it’s not that I have to get USED to taking them, it’s that I need to remember. Are there more supplements than these? Yep, tons, but these are the ones I use and that have the most scientific merit. Things like creatine, branch chain aminos (BCAAs), and the thousands of other flashy-canistered products online are maybe good, but only if your exercise and nutrition are tight. I’m not there, to the point I’d benefit from them, so I’ll leave them out for now.
One more thing I’ve been considering adding to my daily routine is turmeric/apple cider vinegar/cayenne/lemon water. It’s very simple, despite the fact that it sounds like something you’d use to clean demons out of a carpet:
Hate Water Recipe
- 12 oz of water, tap is fine no need to be fancy
- 2 tablespoons apple cider vinegar
- juice of 1 lemon or lime
- 1/2 tsp turmeric powder
- 1/2 tsp cayenne
- possibly some salt, if you’re keto and lacking sodium sources
No ceremony or rituals – just mix it all up and drink it. It’s going to taste like vinegary fire, so brace yourself. Pro tip: Don’t drink shots of ACV, no matter what you’ve read online or what Johnny Knoxville (does this reference date me?) tells you – you will burn the Bejesus out of your esophagus.
The purpose of the Hate Water is multi-fold; the vinegar contains acetic acid, which has several studies that suggest a causal relationship in reduction of blood sugar. Blood glucose was reduced in the experiment group by 20% versus the placebo group, and that’s not a small amount. The cayenne causes a small, short-term boost in metabolism, around 10% for a few hours. Turmeric is anti-inflammatory. The lemon or lime juice contains limonin, a compound that is being studied for its benefits to humanity. Though nothing conclusive has been proven yet, it does appear to interrupt the proliferation of cancer cells (colon cancer to be specific). In addition, it appears to have a suppressing effect on the replication of viral and retroviral cells, like HIV. Finally it appears to have neuroprotective properties, which could indicate benefits for people at risk for or suffering from chronic neurological disorders, like Alzheimer’s, Parkinsons, and others. Plus the citrus juice helps make it less horrific to drink, so there’s that if you need a less-ambiguous reason to add it in.
What I Did Last Week
I actually tracked last week, albeit not perfectly.
Good stuff: I exercised Monday through Friday last week. I hit my step goal nearly every day. I stayed 90% keto again.
Bad stuff: I had a binge-eating episode Sunday night. I wasn’t awesome at tracking. I didn’t exercise on Saturday.
A steady improvement from week 1, so I cannot complain. Could have been better, but it’s 100% better than last year at this time.
Stuff to do for week 4: Continue with the program, stick to keto, hit my step goals. Increase vegetable intake, increase water intake. End my workouts with an exhaustion exercise: push-ups, squats, or something similar to failure. I personally LOVE resistance band prayer presses:
Take a reasonably heavy resistance band, loop it around your back and hold both sides, one in each hand. Clasp your hands together in front of your chest, and extend them outward, still together, directly in front of you, returning to the starting position. Do this 100 times with no rest. It KILLS but it’s a nice way to end a workout.
Calories for week 3: 20,500 Target calories: 11,550
Exercise for week 3: Monday – Friday, rest weekend
Steps for week 3: 41,819/7 = 5,974 Target steps: 45,500 (so very close)
I am excited for this week and what I will accomplish. Keep calm and keto on!