Donna's Summertime Journey ☀

[donna]

I have been procrastinating getting back into fasting and have subsequently been overeating for unclear reasons. I kept watching the scale go up and my clothes get tighter, even though I have been eating nutrient-dense food and no wine or grains or sugar except for dark chocolate.

Anyway, I knew the time was coming when I would get serious and kept waiting to feel like it I guess.

So here it is the end of Spring and I have decided to stop the madness of overeating and get myself back on track.

I started lifting heavy weights again just over two months ago, so that plus twice-daily dog walks and yoga or other exercises on non-weights days has me on a solid workout routine. I am a little concerned how weights and fasting is going to work out, so it may be that I only fast on non-weight days. I definitely work up a sweat. Then there is the usual weekly grass mowing that kicks my daily steps up over 12,000 and gets my heart rate up.

So my plan is to continue to read educational, supportive materials to help me exercise better self-restraint (AKA “cage the Pig!” as Never Binge Again calls it).

My goals are to get back in control, to where I can once again fast with ease, to continue with keto, and to be proud of the results. I aim to reach my goal weight by Aug 15. I daily record my weight every morning.

I will do at least ADF and see how it goes with weights. I may wind up with OMAD on those days. This means that tomorrow is Day One of my Summertime Journey.

Once I am successful, I will find the best way to help others with similar struggles.

[Compdude]

1. Are you still experiencing DOMS after your heavy lifting sessions?

I tried ADF during a 30-day workout phase and I found it doesn’t work due to the fact that muscle repair and recovery happens the day after and possibly several days after the workout and the restriction on calories on “fast” days is not helpful.

Instead I switched to a 2MAD 20:4 TRF schedule and that works better as it ensures a steady stream of macronutrients necessary for a consistent workout schedule.

2. You will be able to maintain length and intensity of your workouts during the 1st 2-to-3 days of a new fast as your body is still running on its glycogen stores in the muscles. After that you need to reassess where your energy level is as converting fatty acids to ATP takes more energy than converting glycogen to ATP.

3. When you get into full ketosis by Day 7 you should switch from muscle hypertrophy to muscle stabilization/strength exercises as adding lean muscle mass is such an energy intensive task that the body will delay it until refeed.

4. Finally, f you get deep enough into a prolonged fast you start digging into visceral fat you may have to knock off workouts all together as the energy required to metabolize toxins stored there doesn’t leave any for working out.

[donna]

Day One:
Weight Goal Date: Aug 15 (60 days)

I slept OK last night. I recently started taking magnesium threonate at night to help. I woke up before six and feel OK.

Last night I read some of Never Binge Again which is fun to read and reinforces my decision to change my behavior.

This morning is Earl Gray tea with a cinnamon stick. I’ll make a fresh batch of electrolyte water to have on hand.

After walking the dog, I’ll do a Pilates/yoga workout to help my hip joints.

@Compdude, thank you. I appreciate your expertise.

1. Yesterday my workout was more strenuous and I had a little muscle soreness last night and a little today, but not much. I actually like sore muscles as it is “proof” I did the work. I take post-workout aminos to aid recovery and my diet is pretty high fat with protein, few carbs.

I don’t want to stop my workout program since I am on my third month now. So you found it necessary to eat every day?

2. Since I am low-carb anyway, wouldn’t I be more of a fat-burner already? I’ve misplaced my ketone meter so I can’t measure right now. Weights are three days a week, so I’ll see how it goes this week.

3. The program I use involves fewer repetitions and working to failure. I keep a record of what weight for each exercise and make notes if next time I need to adjust the weight up or down.
   There are some cardio days including using lighter weights for longer times to build endurance, but I haven’t used those this round. I have stayed with yoga or physical therapy exercises on non-weight days. Plus I walk the dog twice every day which is cardio.

4. I’d love to get at that visceral fat which has been a problem ever since my hormones went wacky. I know I will get to it sooner or later. I want to at least maintain muscle since it’s also a concern due to hormones and aging. There is a balance here I know-- fasting, eating, resting, not losing muscle, but strengthening.

[Compdude]

@donna Yes, depending on how much stress placed on the muscle during workout repair can take an extended period of time that an immediate meal afterwards will not address.

Fat-burner is a marketing term. Until glycogen stores in the muscles are completely depleted the body will not use fat as its harder to break down.

Yoga and physical therapy is similar to my static stretch and dynamic stretch workout on my non-upper body workout days. I don’t do LB-focused workouts as my daily walk and the lower body stretching takes care of that.

Maintaining lean muscle mass is the reason that fasting is preferable over the since scientifically debunked “Eat Less Exercise More” approach. Dr. Benjamin Bikman of BYU submitted a study that showed ketones preserving lean muscle mass during a fast.

Maintaining lean muscle mass as we age is a concern. However, I think a lot of the current thinking is based on obsolete information. As a computer guy for over 30 years, its become part of my nature to question assumptions all the time. In other words, its not what you don’t know that kills you. It’s what you don’t that you don’t know that does. LOL

[donna]

Marketing term perhaps (it’s what my Fitbit calls a certain heart-range), but maybe fat-adapted is better.

I read and watch educational videos regularly, and it’s interesting the new health information that has come to light these days.

[Compdude]

Just be aware of all the mis-information out there.

I also throw into that category information that isn’t false but taken out of context. I.e. When marketers use data from mouse studies they neglect to tell you that in 4 days of fasting a human may lose 4% body mass; whereas, mice with a faster metabolism would be dead in that 4 days.

[donna]

@Compdude Right. And sometimes a study is so small or short that you really can’t draw any conclusions from it. Most of the books, podcasts, & videos I learn from are from doctors, many of whom who have broken from the herd and embrace a carnivorous diet and/or functional medicine. I also learn from other educators/researchers, some psychologists. I’m aware that most dieticians are conventional and therefore will not approve of much I do, except working out. I am aware of one dietician who now promotes carnivore.

Day Two (of 60)
I am sleeping a bit better with the magnesium threonate. Yesterday I fasted successfully-- just mild hunger and a slight headache. The scale was down a little this morning. I’m just so thankful to be on my way. As we say, “Down is down!”

While fat loss is a major objective for me (and most of us here), I also am determined to gain the mastery over my appetite and temptations, and moving from a place of struggle to a place of ease. I’ve been there before for short periods and aim to regain that position and stay there.

I ordered the workbook to accompany Never Binge Again to further reinforce my decision. Since I am in the habit of journaling every day, I can add it to my routine.

Today was another strenuous workout and I ate. Back to fasting now. Onward!

[donna]

Day Three (of 60)

I was pleasantly surprised to see a nice drop on the scale this morning.

Today I had a follow-up with my doctor and we talked about my recent gain. I told him next time he sees me it will be gone, and he made a note to check in with me at that time. He knows I fast and is fine with it. He also knows I cut out the wine, grains, and sugar months ago and that I work out.

Fasting today has been fine. I think maybe I’m getting back into the swing of it again already. I was able to buy some cherries that were on sale today, but decided not to do anything with them until tomorrow. Just pitting them and being tempted to pop a couple in my mouth was a battle I choose not to have today. Tomorrow is both a weights workout and eating day. Onward!

[donna]

Day Four (of 60)

Scale was up a bit but I seem to be retaining water. Today was another strenuous workout and then staying very busy all day. No fasting today.

Onward!

[donna]

I didn’t post yesterday, so here are both days:

Day Five (of 60)

Started the day with Earl Grey and then my routine was disrupted by two appointments. I needed to do some cooking and as I thought about how best to incorporate fasting, weights days, and adequate nutrition for that, I decided to eat. I was sore from the workout as well.

Day Six (of 60)

I didn’t sleep that great, but allowed myself to sleep in a bit. I woke up still sore from Friday’s workout and decided to fast today.

In addition to walking the dog, I did some yoga. I want to find out the best way to properly feed myself so I can continue with the weights and get rid of the excess fat. If I eat on the three weights days and a fourth, that will give me three fasting days a week. I actually would like to be more settled about this. An EF can be easier because it eliminates the additional decisions, but I think I won’t be able to keep up the workouts without some eating afterwards on those days.

I am currently going through interviews/coaching call transcripts from Never Binge Again. The workbook I ordered should be here tomorrow. One of the interviews was from someone who is also on a nutritionally-dense diet. I found it helpful.

Today I am focusing on quiet activity and rest. And fasting, of course.

[Compdude]

Keep experimenting. Each of our bodies and health histories are unique. Looking forward to seeing what you discover works for you.

I was planning on going for Maximal Strength training with my upcoming 30-day as they were waiting to send me the latest version. However, I was told I wasn’t going to receive my BaseBar set until mid-July. So I’ll shift back to an overall fitness workout plan and delay Maximal Strength until after my next scheduled 21-day.

[donna]

Day Seven (of 60)

Having fasted yesterday, I had a little trouble with a couple of the weights exercises this morning. This month is a more challenging one than the previous two anyway. I held off eating until lunch and also had dinner.

My workbook arrived and I did the first lesson. I’ll plan on doing one a day or less often if it seems appropriate.

I’m not thrilled with the week’s progress as far as the scale goes, but I’ll get there.

Tomorrow is back to fasting. Onward!

[donna]

Day Eight (of 60)

Happily fasting today and it was nice to see a drop on the scale although I ate two meals after my workout yesterday.

Reading other folks’ writings here, I find myself wanting to do a longer fast than ADF. But I also want to keep up my weights workouts. I guess I will have to be patient and continue to work on my moderation.

I finished another lesson in my workbook. I really like the way it’s broken down incrementally. I feel that this is the final key for me to finally, finally, finally be DONE with having my weight constantly on my mind. This tool plus fasting, eating nutrient-dense food, and daily workouts is getting me where I want to be. Onward!

[donna]

Day Nine (of 60)

The weights workout kicked my butt and I struggled with a couple of the exercises. After a short break, I did a little Pilates.

Eating today. I did quite a bit in the workbook yesterday and the author recommends taking at least a day off to let it all sink in.

Not thrilled with my fat loss progress, but it is what it is. The main thing for me is to stay consistent with what I am doing and to keep a leash on my appetite to avoid overeating. Back to fasting tomorrow. Onward!

[donna]

Day 10 (of 60)

It’s been a very demanding day and I simply was not up to fasting beyond IF. But I did not overeat, and while really tempted, I managed to deliberately avoid the wine aisle in three stores. I was even tempted to get a pizza and beer and I don’t even remember the last time I had a beer (I wasn’t so much a fan). So YAY me!

Tomorrow is a weights day. Onward!

[Miramar]

Lol, I made it a point to stay out of the store on fasting days.

Don’t go to the store on an empty stomach.

[donna]

Day Eleven (of 60)

Weights workout was a little more manageable today , either because I ate the day before, or I had a fatty cappuccino this morning, or both. I might try doing that on fasting weights days just to see how it goes. Maybe.

I waited to eat until after my workout. One meal plus a snack seems to be working for me on eating days.

I reread the article on exercise I had posted here and it was a good reminder to keep at it.

I did another section in my workbook from http://neverbingeagain.com, and it was good that the questions exhorted me to be thorough in my answers. I am building a case for myself-- a successful argument and motivation to stick to my plan once and for all. I recognize that the things that tend to trip me up require another method of comfort besides food or drink. So as I continue with the workbook, I’ll also begin to create a healthy and satisfying go-to list for myself when I need a comforting boost.

Once I have finally gotten on top of it all (for a lasting victory and not just a short-term win), I hope to be able to help other people gain mastery over their weight and fasting challenges.

Onward!

[Van]

Looks like that book is helping you. I need to check it out when I get a chance! Maybe it will give me insight on why I binge from time to time.

[donna]

@Van I hope it helps! (It’s free on the website BTW. I bought the workbook afterwards.)

Day Twelve (of 60)

I worked up quite a sweat (and steps) mowing the grass today before it got too hot.

Later on, I read more of the workbook and answered a couple of the questions. I’m fine-tuning my approach to it all to make it more effective for me. It’s been good to address head-on all the excuses I have used for past bad choices.

Part of my new daily routine (as prescribed by the author) is to read aloud my several reasons why I am making a change. I can do this as often every day as it will help me build conviction and motivation.

Right now I am looking at how best to plan the upcoming week as regards to fasting. How the time has flown! Already we are at July!

[Compdude]

Also by verbalizing out loud you are adding an additional sensory system to “anchor” it not your brain. Standard NLP (Neurolinguistic Programming) technique. Now if you can add a “strong” emotion that will help “anchor” down even stronger.