S2E1 30-Day Flexibility and Endurance Journal

[donna]

@compdude Thanks. I already know from both getting a massage and foot reflexology that it doesn’t take much to discover sore spots I didn’t know I had! I really appreciate your help with all this. I’ve ordered a roller and will begin with the videos Caroline has. To start, should I aim for a few times a week or daily?

[Compdude]

Daily. Then as you work the knots out of the myofascial tissue you can reduce it as you see fit. Some areas will be worse than others.

When I first began my problem areas were the ilotibial band, the piriformis and the adductors. The left ilotibial band was the worst and I actually teared up from the pain. Found out it was from years of favoring the leg due to an old knee injury. Took me, as I recall, 2 weeks to a month. The benefit was I no longer walked favoring the knee.

[Compdude]

Day 17 of Flexibility & Endurance phase

Highlights:

1. Weight gain: 3lbs - See Note #1
2. Blood sugar: 101 (attribute to still being sick)
3. Exercise: Forced Rest - See Note #2
4. Fasting/TRE: 20:4 - See Note #3
5. Helping other members, worked on book organization & began historical numerical analysis of my replies to member queries- See Note #4

Notes:

1. Another 3lbs of water weight. Drank a lot of water as the body working to stay hydrated as it looks to end this cold.

2. Forced Rest Day. Spoke too soon. Apparently I was able to shorten the initial phase of clogged sinuses and coughing. Now its in the getting well phase. For the last 2 nights have slept 6 hours which hasnt’ happened since pre-40 day fast. But tired mentally yesterday so I delayed my weekly report to the USC endocrinologist until today.

12/30 Monday - 2.2 mile walk
12/31 Tuesday - Rest
1/1 Wednesday - 1 mile walk & Flexibility Workout
1/2 Thursday - Rest
1/3 Friday - 3.9 mile walk
1/4 Saturday - 1 mile walk
1/5 Sunday - 1.3 mile walk and moved stuff
1/6 Monday - Forced Rest - Cold
1/7 Tuesday - Forced Rest - Cold
1/8 Wednesday - Short walk - REVISION
1/9 Thursday - 1.2 mile walk to and from Toastmasters mtg & 1.2 mile Walk/Bus to Dentist office
1/10 Friday - Short walk & Flexibility Workout
1/11 & 12 Saturday & Sunday Rest
1/13 Monday - Long walk
1/14 Tuesday - Rest
1/15 Wednesday - Short walk & Flexibility Workout
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. Went back to my normal fasting/eating schedule. I just realized yesterday that I had been practicing Alternate Day Fasting, LOL. I tallied up my “light” meal days and its around 500 calories which is the requirement for the fasting day on ADF. Of course the difference is the added Time Restricted Eating component.

4. It’s finally calming down on the online forum. Number of new members has trickled down to one or two. We’re seeing a couple reach short-term fasting goals, several pause to resume later and see which of the newbies will be active in helping others.

Worked more on the book organization. Decided to tackle a project that’s going to require some effort but it will supplement my last member analysis. That project is categorizing all my responses to queries from other members. Paired with the member analysis it should give me a fairly accurate idea of what was the most important issues and extrapolate that out to what would be of most interest to the book’s audience.

I’m digging through the the Nov 21 replies right now with December and this January left. It’s already yielded a few surprises.

Here’s one of the Jedi Mind Tricks I used when I was laboring to complete a daily walk during one of my low energy days. It’s a song from one of my childhood favorite Christmas movies, When Santa Claus Comes to Town. Enjoy! Song begins 1:40 into the video:

[Compdude]

Day 18 of Flexibility & Endurance phase

Highlights:

1. Weight gain: 1lb - See Note #1
2. Blood sugar: 81 - See Note #2
3. Exercise: Forced Rest - See Note #3
4. Fasting/TRE: 16:8 - See Note #4
5. Helping other members, worked on book organization & Finished 2nd numerical analysis of member queries- See Note #5

Notes:

1. Thirst has gone back to normal. Almost back to full health.

2. Forced Rest Day. It’s kinda weird that because my brain has become so healthy it only needs 4 to 5 hours of sleep. I’ll only sleep more if the body requires it. Slept 4 hours last night; yet, I’m fine. Another sign I’m almost back to full health.

12/30 Monday - 2.2 mile walk
12/31 Tuesday - Rest
1/1 Wednesday - 1 mile walk & Flexibility Workout
1/2 Thursday - Rest
1/3 Friday - 3.9 mile walk
1/4 Saturday - 1 mile walk
1/5 Sunday - 1.3 mile walk and moved stuff
1/6 Monday - Forced Rest - Cold
1/7 Tuesday - Forced Rest - Cold
1/8 Wednesday - Forced Rest - Cold
1/9 Thursday - 1.2 mile walk to and from Toastmasters mtg & 1.2 mile Walk/Bus to Dentist office
1/10 Friday - Short walk & Flexibility Workout
1/11 & 12 Saturday & Sunday Rest
1/13 Monday - Long walk
1/14 Tuesday - Rest
1/15 Wednesday - Short walk & Flexibility Workout
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. I was aiming to go back to my standard “light” meal day of around 500 calories; but, my body had other ideas. Guess it needed the extra calories for healing so I added a 3rd meal. Also today, since its our scheduled monthly Costco day I’m taking off all eating restrictions like I normally do. To offset that fact, I’m not having anything between the 6am coffee & carbs light meal I had this morning and the probable 7-7:30pm meal I’ll have at Costco tonight.

4. Spoke too soon about the trickle, LOL. Had a small surge of new members join the forum. We now total 69 members in this month’s Fasting Challenge a mix of newbies and returnees. Also we had 2 members successfully complete 7-day fasts. It was gratifying as I got to play a part in their success.

Finished my 2nd analysis based on my replies to member inquiries. Completed the data gathering yesterday and consolidation into categories and sub-categories today. I’ll let it marinate in my head overnight and then do the reconciliation with the 1st report tomorrow.

[Anna]

I hope you’ll be fully recovered from the cold soon!

[Compdude]

Have to, I have Toastmasters tomorrow morning and a dental appointment that afternoon. Then on Friday I have my college friend take me to a long belated birthday lunch and then enjoy the new Star Wars movie. LOL.

[Anna]

Then you better recover quickly!! Don’t you dare miss food and Star Wars!

[Compdude]

Day 19 of Flexibility & Endurance phase

Highlights:

1. Weight loss: 1lb - See Note #1
2. Blood sugar: 79
3. Exercise: 2.6 mile walk - See Note #2
4. Fasting/TRE: 13:11 - See Note #3
5. Helping other members, reconciling the two research reports and revising the book organization as a result- See Note #4

Notes:

1. Surprised I lost a pound. I think its because we ate earlier than expected at Costco around 6:30pm so that’s just past my “insulin sensitivity zone.” Didn’t eat as many carbs this time around than last month may have played a part.

2. The total mileage was broken up around stops: Toastmasters .6 miles (got a ride home), going to the Dentist .9 mile, coming back from the dentist, the remaining 1.1 miles.

12/30 Monday - 2.2 mile walk
12/31 Tuesday - Rest
1/1 Wednesday - 1 mile walk & Flexibility Workout
1/2 Thursday - Rest
1/3 Friday - 3.9 mile walk
1/4 Saturday - 1 mile walk
1/5 Sunday - 1.3 mile walk and moved stuff
1/6 Monday - Forced Rest - Cold
1/7 Tuesday - Forced Rest - Cold
1/8 Wednesday - Forced Rest - Cold
1/9 Thursday - 2.6 mile walk
1/10 Friday - Short walk & Flexibility Workout
1/11 & 12 Saturday & Sunday Rest
1/13 Monday - Long walk
1/14 Tuesday - Rest
1/15 Wednesday - Short walk & Flexibility Workout
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. Because of the earlier than usual late Costco meal, I was able to sneak in a minimum Time Restricted Eating time of 13:11 which also played a factor in the pound loss.

4. Had a couple new members join the forum. We now total 72 members. What’s also cool is I’m directly helping 3 members that have T2 diabetes so I get to apply my direct experience there.

Reconciling the two analysis reports has been an enlightening experience and is having me make revisions to the organization of the book.

Finally I’m making travel arrangements to visit my old Toastmasters club for their Open House meeting at Kaiser Permenente’s Southern California Regional Headquarters and have volunteered as a guest speaker. If it comes together, I’ll invite my friend who works in Kaiser’s Research and Policy Division.

[Compdude]

Day 20 of Flexibility & Endurance phase

Highlights:

1. Weight gain/loss: 0 - See Note #1
2. Blood sugar: 80
3. Exercise: Forced Rest - See Note #2
4. Fasting/TRE: 20:4 - See Note #3
5. Helping other members, revising book organization and completed 1st draft of new speech - See Note #4

Notes:

1. A sign I’m still sick: water retention. Only explanation after a “light” meal day and a 20:4 fast.

2. Another sign I’m still sick: exhausted sleep. Instead of being invigorated by all the walking yesterday, I went to bed early at 9pm and was out the minute my head touched the pillow. Facing the fact that I have the flu and NOT a cold especially since its lasted this long. Hence, the decision to take another rest day.

Also, my friend had to postpone our meal and Star Wars to tomorrow night because he had an unexpected client meeting today. Just as well as it gives me today and tomorrow to rest up.

12/30 Monday - 2.2 mile walk
12/31 Tuesday - Rest
1/1 Wednesday - 1 mile walk & Flexibility Workout
1/2 Thursday - Rest
1/3 Friday - 3.9 mile walk
1/4 Saturday - 1 mile walk
1/5 Sunday - 1.3 mile walk and moved stuff
1/6 Monday - Forced Rest - Flu
1/7 Tuesday - Forced Rest - Flu
1/8 Wednesday - Forced Rest - Flu
1/9 Thursday - 2.6 mile walk
1/10 Friday - Forced Rest - Flu
1/11 & 12 Saturday & Sunday Rest
1/13 Monday - Long walk
1/14 Tuesday - Rest
1/15 Wednesday - Short walk & Flexibility Workout
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. Happy I’m almost back to my normal schedule which is breaking my fast early in the morning. My body’s used to getting its kickstart to the day with coffee and carbs now. Should be back on track by tomorrow morning. Then with the scheduled late dinner and movie I go off track again.

4. We continue to add new members to the forum. Up to 76 (+4) members. Also more members are interacting and supporting each other, a sign of a healthy digital community.

Still reflecting on all that I learned from my 2 research reports and revising the book’s organization. This may take between 1 to 2 more weeks. Also 1 of my reports I’m updating daily. The other is a monthly so waiting for month’s end to complete. Then I start a new monthly for February.

The enhanced brain power is manifesting myself in that I did the 1st draft for the TM Open House in 45 minutes. When i finished I looked up at the clock and was shocked. Normally it takes between a 1 1/2 to 2 hours. Even if I don’t get scheduled, it will give me a “pocket” speech for my regular club.

[Anna]

Oh no, not the flu
Agreed, I love that more and more people are interacting!

[Compdude]

Day 21 of Flexibility & Endurance phase

Highlights:

1. Weight gain: 4lbs - See Note #1
2. Blood sugar: 90
3. Exercise: Forced Rest - See Note #2
4. Fasting/TRE: No Fasting - See Note #3
5. Helping other members and authoring draft of article for forum - See Note #4

Notes:

1. I was able to complete 7 hours of fasting, when I broke it for a belated birthday dinner. My college friend changed plans again and at the last minute took me out to dinner last night instead of tonight. So I had dinner at 8pm (the latest meal I’ve had since the summer of last year before I began this health journey) and stopped at Starbucks to chat before he headed home. Since it was my “heavy” meal day, that meant two BIG meals, a tall Vanilla Lattte, and combined with eating outside the “Insulin Sensitivity Zone” caused a 4lb gain in a single day.

2. It’s good I decided to take another day off from exercise. The runny nose is gone, the dry hacking cough is gone and I just have a tad bit of congestion in the chest. Hopefully that last bit will be gone by tomorrow morning.

12/30 Monday - 2.2 mile walk
12/31 Tuesday - Rest
1/1 Wednesday - 1 mile walk & Flexibility Workout
1/2 Thursday - Rest
1/3 Friday - 3.9 mile walk
1/4 Saturday - 1 mile walk
1/5 Sunday - 1.3 mile walk and moved stuff
1/6 Monday - Forced Rest - Flu
1/7 Tuesday - Forced Rest - Flu
1/8 Wednesday - Forced Rest - Flu
1/9 Thursday - 2.6 mile walk
1/10 Friday - Forced Rest - Flu
1/11 Saturday - Forced Rest - Flu
1/12 Sunday - Rest
1/13 Monday - Long walk
1/14 Tuesday - Rest
1/15 Wednesday - Short walk & Flexibility Workout
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. The late dinner and Starbucks stop blew up my intended 20:4 and I made the decision just to take my first day of not doing some form of fasting since the day after Christmas. It did allow me to reset the clock so I’ll be back on my normal routine beginning tomorrow morning.

4. No newbies BUT we had 1 returnee who had failed back in November. Up to 77 (+1) members. I’m seeing less activity over the last couple of days as i think we’re down to the truly committed now. It will be interesting to see what the final numbers are at the end of the month.

Took a break from the book and wanted to let the new Toastmasters speech marinate in my mind for a day. Instead I decided to address something that’s been nagging at me for awhile. That concern is about writing an informative post in the forum about addressing the #1 reason that causes people to fail at fasts and during their refeeds. That reason is people not resolving their carbohydrate/sugar addiction. Not taking care of this issue causes people to have intense cravings in the first 1 to 5 days of a fast especially when they get stressed or going on unrestrained binges during their refeeds.

I had been debating on whether on saving it for my book or putting that information out in the forum. What convinced me was someone in the FB group doggedly hounding me for the information on what the solution was. Another factor is Anna in the forum had coincidentally come to the same conclusion as I had and successfully implemented the same solution for herself. I thought it would be cool to invite her opinion and experience in the article to give it a female perspective. I invited her to do so and she accepted. So I’m busy working on the first draft.

[Compdude]

Day 22 of Flexibility & Endurance phase

Highlights:

1. Weight loss/gain: 0lbs - See Note #1
2. Blood sugar: 94
3. Exercise: Forced Rest - See Note #2
4. Fasting/TRE: 18:6 - See Note #3
5. Helping other members and editing draft of article for forum - See Note #4

Notes:

1. Still recovering from the flu as seen by 0 weight loss after a “light” meal day. Usually reliable for at least a 1lb loss.

2. Was debating this morning on whether to get back on track with a 1 mile walk. Glad I decided to play it safe. After my 2nd meal which was my “heavy” meal I took a 3 hour nap, which normally doesn’t happen. Afterward I feel I’m at 95%. Feel fairly confident I can take that 1 mile walk tomorrow morning. Then I’ll see if I feel up to doing those long delayed ankle & hip flexibility therapy exercises and the regular lower body flexibility workout routine.

12/30 Monday - 2.2 mile walk
12/31 Tuesday - Rest
1/1 Wednesday - 1 mile walk & Flexibility Workout
1/2 Thursday - Rest
1/3 Friday - 3.9 mile walk
1/4 Saturday - 1 mile walk
1/5 Sunday - 1.3 mile walk and moved stuff
1/6 Monday - Forced Rest - Flu
1/7 Tuesday - Forced Rest - Flu
1/8 Wednesday - Forced Rest - Flu
1/9 Thursday - 2.6 mile walk
1/10 Friday - Forced Rest - Flu
1/11 Saturday - Forced Rest - Flu
1/12 Sunday - Forced Rest - Flu
1/13 Monday - Long walk
1/14 Tuesday - Rest
1/15 Wednesday - Short walk & Flexibility Workout
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. Woke up 2 hours before my 20:4 was due to complete. Normally a cup of coffee will hold me until the scheduled time to break fast. However, my body was hungrier than usual and taking in consideration I’m still recovering from the flu I decided to eat earlier than scheduled. Glad I did, because when I had my scheduled 2nd “heavy” meal around noon my body asked for another helping of my home cooked Beef & Broccoli meal which never happens. Then my body forced a 3 hour nap.

4. Had a big rush of 5 newbies and 1 returnee become active again after 11 days. Up to 83 (+6) members.

Anna gave me her notes so I’m editing the article to incorporate her feedback. Will send to her for another review. If she approves, I’ll send to the USC endocrinologist for a science review. Then I’ll send to Yas, the forum founder, to review and if she’ll permit the posting.

[Compdude]

Day 23 of Flexibility & Endurance phase

Highlights:

1. Weight gain: 1lbs - See Note #1
2. Blood sugar: 83
3. Exercise: Ankle flexibility routine - 1 mile walk - See Note #2
4. Fasting/TRE: 18:6 - See Note #3
5. Helping other members - See Note #4

Notes:

1. Gained a pound tells me body still in flu recovery mode. Grrr. Took an inadvertent 2 hour nap early afternoon. Another sign NOT completely clear of the flu.

2. Finally healthy enough to give the Ankle Flexibility Routine a first run through. Did not complete the entire routine this time around.

Found out:

A. Failed the range of motion test miserably. Explains a lot why I can’t squat deeply.

B. Failed at the Stick Drill which is doing myofascial tissue release of the calves because my quads were too tight. Will look into quad stretches later today.

C. Was able to do 2 sets of 10 reps each of the Dynamic Calf Stretch right before the 1 mile walk.

D. 1st exercise I’ve been able to do in a week. Too tired to do Functional Stretching workout. We’ll see how I feel after tomorrow morning’s 1 mile walk.

Here’s the Ankle Flexibility Routine for those who didn’t see it in an earlier post:

12/30 Monday - 2.2 mile walk
12/31 Tuesday - Rest
1/1 Wednesday - 1 mile walk & Flexibility Workout
1/2 Thursday - Rest
1/3 Friday - 3.9 mile walk
1/4 Saturday - 1 mile walk
1/5 Sunday - 1.3 mile walk and moved stuff
1/6 Monday - Forced Rest - Flu
1/7 Tuesday - Forced Rest - Flu
1/8 Wednesday - Forced Rest - Flu
1/9 Thursday - 2.6 mile walk
1/10 Friday - Forced Rest - Flu
1/11 Saturday - Forced Rest - Flu
1/12 Sunday - Forced Rest - Flu
1/13 Monday - Ankle flexibility & 1 mile walk
1/14 Tuesday - Rest
1/15 Wednesday - Short walk & Flexibility Workout
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. Cooking and eating my “heavy” 2nd meal late, decided to just do an 18:6 instead of a 20:40 to keep Eating window at my usual early morning time right after I finished my walk.

By the way, here’s the belated birthday dinner my friend treated me to last Friday at Lucille’s (BB King’s BBQ restaurant). Texas Style Beef Brisket with Fries and Corn on the Cob with a Red Ale.

4. Back down to a trickle: 1 newbie. Up to 84 (+1) members.

Sent the updated version of the post article to Anna. She’s going to revise her sections to better fit in. Could be awhile as she’s busy with university exams. Will turn to other writing projects in the meantime.

Also waiting to hear from the USC endocrinologist on his answers to several medical questions that came up in the forums.

Finally, my mom who has T2 diabetes asked me for advice. My results persuaded her I knew what I was talking about. First thing I’m having her do is to stop eating after 3pm. She did that successfully yesterday.

[Anna]

The fact that your mother asked for your advice and help must be one of the best achievements, apart from your own health! That’s amazing!

[Compdude]

Yes, it’s initially gratifying but the ultimate satisfaction will be getting her blood glucose level to normal.

My entire family is very skeptical of BIG talkers and are only persuaded by results. On the other hand, my mom also keeps looking for the Magic Pill cure. A couple of days ago her blood glucose levels were in the dangerous range. Seeing me maintain normal levels without medication for over a month finally made her take me up on my offer for help. Now it’s managing her expectations as the positive changes will not happen overnight.

[Bri]

thats awesome. my mom is definitely interested in fasting now, after doing her first 24 hour fast with me and then busting through a several month plateau on the scale the next morning got her attention. we watched the fasting bbc documentary last night on youtube and she actually said “this is fascinating” shes not a very curious person in general and I was so off put by that comment! (in a good way)

[Compdude]

Glad to hear your mom is sticking with it. Here’s another fasting documentary that I found enlightening:

[Bri]

thanks dude! I will definitely check this out. And Im gonna try to be better about reading other peoples journals too in general. I am looking forward to watching all your motivational videos you’ve posted here. I crave the encouragement

[Compdude]

Let me know when you need a motivational boost, I’ve got several in the queue,

[Compdude]

Day 24 of Flexibility & Endurance phase

Highlights:

1. Weight loss: 3lbs - See Note #1
2. Blood sugar: 77
3. Exercise: Quad Stretch & Flexibility workout - See Note #2
4. Fasting/TRE: 20:4 - See Note #3
5. Helping other members - See Note #4

Notes:

1. Finally all the water weight I’ve gained from being sick is coming off! Had my “light” day yesterday so I expected at least a pound but that 3 came off makes me encouraged I’ll be able to shed more before I start my 21-day fast this coming Monday.

2. Here’s a good video on the CORRECT way to do a quadriceps stretch. When i did it I really felt the “burn” and realized how tight my quads are, especially those in the left leg. This video points out that the way a lot of runners have been doing a standing quad stretch runs the risk of not being functionally correct:

This is the first time I’ve been able to do the Flexibility workout since January 1st, so its been 2 weeks. Had to skip the dynamic squat with lower body rotation due to lower body being really stiff, also on the 3-way leg swing had to use 2 hand support because the left ankle felt week this morning.

Here’s the Flexibility workout again. I only aim to do all the lower body exercises which end the workout before the wrist stretches:

Doesn’t look likely I’m going to achieve my initial goal of completing this workout in its entirety before starting my 21-day fast next week. That’s ok, because I have a clear picture of what flexibility issues I have and a plan to attack them.

12/30 Monday - 2.2 mile walk
12/31 Tuesday - Rest
1/1 Wednesday - 1 mile walk & Flexibility Workout
1/2 Thursday - Rest
1/3 Friday - 3.9 mile walk
1/4 Saturday - 1 mile walk
1/5 Sunday - 1.3 mile walk and moved stuff
1/6 Monday - Forced Rest - Flu
1/7 Tuesday - Forced Rest - Flu
1/8 Wednesday - Forced Rest - Flu
1/9 Thursday - 2.6 mile walk
1/10 Friday - Forced Rest - Flu
1/11 Saturday - Forced Rest - Flu
1/12 Sunday - Forced Rest - Flu
1/13 Monday - Ankle flexibility & 1 mile walk
1/14 Tuesday - Quad stretch & Flexibility workout
1/15 Wednesday - Short walk & Flexibility Workout
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. I’ll be glad to be finally free of this flu bug. In spite of taking an inadvertent 2 hour nap yesterday afternoon, I slept 7 1/2 hours last night which is NOT normal for me. Recovery from the flu and having only exercised one time in a week before yesterday’s walk were probably the reasons. As a result, I was VERY happy when completing the 20:4 that the start of my feeding time is around 6am again. Had my cup of coffee at 5am before the workout and by the time I finished the workout 20 hours of fasting elapsed so I was able to have my 2nd coffee with 1st meal with carbs right away.

4. Had 3 newbies show up. Up to 88 (+4) members.

Took a break from writing. Just helped other members and worked my regular consulting gig.