S2E1 30-Day Flexibility and Endurance Journal

[Compdude]

Day 25 of Flexibility & Endurance phase

Highlights:

1. Weight gain: 2lbs - See Note #1
2. Blood sugar: 93
3. Exercise: Ankle Stretch & 1 mile walkt - See Note #2
4. Fasting/TRE: 20:4
5. Helping other members & Working on book - See Note #3
6. Mom’s progress - See Note #4

Notes:

1. Guess I spoke too soon. Well as long as the overall trend is downward. Anyway, I begin my 21-day water fast next Monday so that’s when I’ll be focused on losing the fat.

2. Making progress on the Ankle Flexibility routine. My ankle dorsiflexion is still laughably pitiful but I am making progress on the Ankle Range test. Still can’t quite execute the Stick Drill as it feels more like a Quad stretch than working the calves myofascial tissue but at least I can feel some stick pressure than last time. During the Dynamic Calf stretch, the left front of the ankle was really stiff. All these stretches made the 1 mile walk more free in my strides. Also the aerobic endurance is about 95% back now.

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 - Ankle Flexibility & 1 mile walk
1/16 Thursday - 1.2 mile walk Toastmasters mtg
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

3. Had 1 newbies and 1 returnee join. Lost 1 newbie. Up to (+1) 89 members.

Returned to reconciling the two research reports. Realizing I have material for more than 1 book, possibly 3.

4. Mom is sticking with the program so far which is doing I.F. 18:6. BGL (Blood Glucose Level) is still high but not in the danger zone anymore. The IF and being back on her meds is doing the trick.

Mom is open to doing the Potato Diet. For her it will be easy because she was a young girl hiding in the jungles in the Philippines during WW2 basically starving and trying to stay alive. So being on potatoes only for 10 days will be a pushover for her. I think I’ll put her on it after about a month.

[Compdude]

Day 26 of Flexibility & Endurance phase

Highlights:

1. Weight gain: 2lbs - See Note #1
2. Blood sugar: 135 - Yikes! - See Note #2
3. Exercise: Quad Stretch, Flexibility workout & 1.5 mile walk - See Note #3
4. Fasting/TRE: No Fast - See Note #4
5. Helping other members, worked on book & speech - See Note #5
6. Mom’s progress - See Note #6

Notes:

1. Yesterday started out as a “light” meal day. Then I broke my fast and ate a bunch of carbs. So its all water weight.

2. Went through my Health Tracker spreadsheet that goes all the way back to when I started Aug 9th. Never recorded a BGL this high, next closest was 126 all the way back on Sept 9th. Consequence of my Carb Gorge.

3. Making progress on the Quad stretch routine. Did 5 alternating leg reps. Then did the Flexibility workout. Still can’t do the Dynamic Squat with lower body rotation because the left ankle hurt when I tried on the 1st rep. However, did all the other exercises fine.

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 - Ankle Flexibility & 1 mile walk
1/16 Thursday - Quad stretch, Flexibility workout & 1.5 mile walk
1/17 Friday - Long Walk
1/18 & 19 Saturday & Sunday - Rest

4. As I mentioned before I broke my fast yesterday. It was a low calorie day and then I got hit with a hunger pang. Normally, I ignore them. But, this one felt different. I took note that I had another inadvertent 2 hour nap earlier in the afternoon. I also took into consideration that I’ve been pushing it on the exercise front and I still had a lingering hacking cough. One other factor I weighed is the fact I start my 21-day water fast next Monday. So, I decided it was my body saying it need more calories, I broke fast and Carb Gorged.

It was a good decision because I had been dragging a bit and it picked me right up. Just in time as I was getting to write the first draft of my 5 minute presentation at my Toastmasters meeting the next day. Also felt good doing all my scheduled exercises this morning.

5. Had 4 more newbies join the online forum. Up to (+4) 93 members.

Still reconciling the 2 research reports.

Wrote late yesterday, marinated on it overnight, revised it early this morning and gave it this morning. It was a 5 minute speech on the most valuable advice I’ve ever received and how I paid it forward. It was well received.

6. Mom is doing her best with the program meaning she’ll have a snack every now and then after 6pm. That’s fine as I’m focused on the fact that her BGL is continuing to drop. It was 165 the day before and today it was 140 below the danger threshold of 150.

[dks_toys]

Hi Compdude I was just wondering if you can explain why people gain weight on insulin??

[Compdude]

The hormone insulin has many functions the two most relevant to your question are these:

1. It allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy

2. It stores excess glucose into your adipose (fat) cells for future use.

[dks_toys]

So if someone on insulin ate normal amounts then they wouldn’t get fat or is it more of what they are eating or a combination?? Is it just those who are eating to excess?

[Compdude]

I was on insulin for a year and I gained 20 pounds or 9.07 kilos. The reason was at odds what the prevailing medical opinion was. The reason, I deduced from research, is that the issue was I didn’t need more insulin to get energy to feed my cells, it was that my cells were so fat it didn’t need anymore energy. Insulin drives down BGL (Blood Glucose Levels) by taking the glucose in the blood and takes it out but stores in in other parts of the body which already loaded with fat starts causing rot. That’s why you have diabetes induced heart attacks, eye cataracts, kidneys requiring dialysis and diabetes induced gangrene in the feet requiring amputation.

I spent 3 months doing the “Eat less and Exercise more” routine while I was on insulin. My cholesterol did get better as did my aerobic endurance but I didn’t lose a SINGLE pound!

When I discovered that the cure was worse than the disease the first thing I did was drop the daily insulin injections when I started my research-backed treatment protocol on August 9th last year.

Back to your question, it depends on the health of the individual. If a person is taking insulin, then they are diabetic. If they’re a T2 diabetic and dangerously obese they will gain weight as I showed with my example. It they’re a T1 diabetic, probably not as they’re bodies don’t produce insulin on their own and they need the insulin to feed their cells.

What they eat is a factor, but the more important one is what type of diabetic are they, if they’re T2 how bad is their diabetes and how overweight are they.

[Compdude]

Day 27 of Flexibility & Endurance phase

Highlights:

1. Weight loss: 1lb - See Note #1
2. Blood sugar: 94 - Back to Normal Yay!
3. Exercise: Ankle Flexibility routine & 1 mile walk - See Note #2
4. Fasting/TRE: 20:4 - See Note #3
5. Helping other members - See Note #4
6. Mom’s progress - See Note #5

Notes:

1. Surprised I lost a pound, especially since yesterday was a “heavy” meal day. Shows the extra weight I’ve gained is water weight from the Carb Gorge. Since today’s a “light” day looking forward to tomorrow’s result.

2. From the Range of Motion test, I think redwood trees have more flexibility at this point than my ankles, especially the left one. However, the quad stretches are having an effect. When I did the stick drill I was able to apply more pressure on the upper calves. But I still have a ways to go with my quads to fully execute this exercise. During the Dynamic Calf Stretch exercise I did before my walk, the left ankle was really stiff. During my walk it didn’t loosen up until I was on the last 1/4 of the walk on my way home.

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 - Ankle Flexibility & 1 mile walk
1/16 Thursday - Quad stretch, Flexibility workout & 1.5 mile walk
1/17 Friday - Ankle Flexibility & 1 mile walk
1/18 & 19 Saturday & Sunday - Rest

3. Had another inadvertent 2 hour nap early afternoon yesterday and then slept an additional 7 1/2 hours last night. Shows that my body’s still getting over this damn flu bug. Still this morning finally free of that hacking cough. No issues with hunger pangs yesterday and completed the 20:4 no problem. Will see if that repeats considering today’s a “light” meal day.

4. Had 2 more newbies and 1 returnee join the online forum. Up to (+3) 96 members.

Took a break from the book as tired from preparing and giving the speech yesterday.

6. Mom ate some peanuts after 6pm. Her BGL this morning was 142 and as long as its below 150 I’m ok with it. She asked about dropping her diabetes medication again since her BGL was below the danger zone and I talked her out of it. I told her that even though I did drop my insulin injections at the start of my treatment protocol, I kept taking my diabetes medication until my BGL was consistently in the normal range and that we should use the same criteria in her case.

[Compdude]

Day 28 of Flexibility & Endurance phase

Highlights:

1. Weight loss: 3lbs - See Note #1
2. Blood sugar: 70
3. Exercise: Quad stretch, Flexibility workout & 1.4 mile walk - See Note #2
4. Fasting/TRE: 20:4 - See Note #3
5. Helping other members & reconciliation of research reports - See Note #4
6. Mom’s progress - See Note #5

Notes:

1. Knew I would lose more water weight. 3lbs was a pleasant surprise.

2. Quads are becoming more flexible. Also noticed I had to focus to keep from arching my back to allow my hand to grab the ankle for the stretch. Still can’t do the Dynamic Squat with LB rotation. Sigh. However, my squats are getting deeper.

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 - Ankle Flexibility & 1 mile walk
1/16 Thursday - Quad stretch, Flexibility workout & 1.5 mile walk
1/17 Friday - Ankle Flexibility & 1 mile walk
1/18 Saturday - Quad stretch, Flexibility workout & 1.4 mile walk
1/19 Sunday - Rest
1/20. Monday - Rest

3. Slept 4 hours last night. Felt fine. No more cough. So I’m back to normal. I always have a celebratory meal at the end of every phase. I had mine today at Chipotle, two days before this phase ended. Reasons are:
   A. Today was a “heavy” meal day
   B. Final day, which is Monday, while also a “heavy” meal day. However, with Chipotle not opening until 10:30am and me finishing my meal around noon that would also mean I’d have to wait until noon for the first meal to end my fast 21 days later.
   C. I want the time to end my fast to be around the time I wake up for obvious reasons. LOL

So here’s my Chipotle meal: Dbl Carne Asada Burrito, white rice, black beans, tomato and corn salsas, sour cream, cheese, lettuce & avocado. Lg bag of chips with 5 servings of tomato salsa and a drink.

4. Had 3 more newbies join the online forum. Up to (+3) 99 members. Noticed that most of the newbies joining up are experienced fasters. Meaning much more likely to succeed keeping in mind that each fast is a unique experience.

Back to work on reconciling the 2 research reports. It’s coming along rather well.

6. Mom broke fasting protocol again. She learned her lesson I think because her BGL shot up to 165. We’ll see with tomorrow morning’s check-in.

[Compdude]

Day 29 of Flexibility & Endurance phase

Highlights:

1. Weight gain: 2lbs - See Note #1
2. Blood sugar: 82
3. Exercise: Calf stretch & 2.6 mile walk - See Note #2
4. Fasting/TRE: 20:4
5. Helping other members & worked on Int’l Contest Speech - See Note #3
6. Mom’s progress - See Note #4

Notes:

1. Knew I’d gain from all the chips and carbs in the burrito, and I’m fine with it.

2. Limited my ankle flexibility routine to just the calf stretch before my long walk. Walked 1.3 miles to my new church and back. Helped a member of the congregation called Jerry by talking about “time restricted eating” and maximizing the fasting window between meals. He asked me if I was writing a book and I told him “Yep!”

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 - Ankle Flexibility & 1 mile walk
1/16 Thursday - Quad stretch, Flexibility workout & 1.5 mile walk
1/17 Friday - Ankle Flexibility & 1 mile walk
1/18 Saturday - Quad stretch, Flexibility workout & 1.4 mile walk
1/19 Sunday - Calf stretch & 2.6 mile walk
1/20. Monday - Rest

3. Had 1 newbie join and we lost 1 from the online forum. Still at 99 members.

Started working on the edit of my International Contest Speech. Decided it was beyond saving and started a brand new speech. I’m scheduled to give it 3 weeks from last Thursday at my TM club. The the first round of the World Championship of Public Speaking begins later in February.

6. Mom learned her lesson. Besides snacking beyond 6pm found out she had gotten overconfident and didn’t take her diabetes medication. Reinforced the fact that she has to do BOTH to get her BGL to normal. It was back below 150 again this morning at 142.

[Anna]

I’m catching up on your posts now after the weekend!
Fun to see many people here that have been able to stick with their plan, or have done their best without quitting for the wrong reasons!
Are you feeling prepared for your new fast?

[Compdude]

Welcome back!

Hope you enjoyed your time away. Yes, actually better prepared than I was for my 40 day. Primarily because I did A.F. During the 30 days of my Flexibility & Endurance phase. Very interested in seeing how my body handles the initial 3-day transition phase of the fast.

I posted in the FB group I was starting the 21-day and invited anyone who was interested in joining my journey to join the forum. I got 10 “likes”. Let’s see if any of them join up.

[Compdude]

Day 30 of Flexibility & Endurance phase

Highlights:

1. Weight loss: 3lbs - See Note #1
2. Blood sugar: 82
3. Exercise: Rest - See Note #2
4. Fasting/TRE: 20:4
5. Helping other members - See Note #3
6. Mom’s progress - Delayed until tomorrow

Notes:

1. The long walk I did combined with the “light” meal yesterday explain the 3lb drop.

2. The fatigue from the long walk hit me 2 to 3 hours later. Considering I was starting my 21-day water fast today after my early morning OMAD, decided to play it safe and rest today as I’ve been pushing it hard lately.

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 - Ankle Flexibility & 1 mile walk
1/16 Thursday - Quad stretch, Flexibility workout & 1.5 mile walk
1/17 Friday - Ankle Flexibility & 1 mile walk
1/18 Saturday - Quad stretch, Flexibility workout & 1.4 mile walk
1/19 Sunday - Calf stretch & 2.6 mile walk
1/20. Monday - Rest

3. We regained the person I thought dropped out yesterday. Guess he reconsidered as he posted today. Still at 99 members.

Outside of helping members decided to a day off from the writing.

[Compdude]

Phase De-Briefing

1. Overestimated my physical fitness as I was weaker and more inflexible than I thought. Changed focus from core strength restoration and muscle rebuilding to increasing lower body flexibility and increasing walking endurance.

2. Weight gain of 5lbs from starting 211 to 216. Hopefully most of it Is lean muscle mass. From the end of the 40-day water fast when I weighed in at 197, I’ve gained 19lbs. Pretty much in line with my expectation that I’d gain anywhere from 15 to 20bs after dropping 81lbs.

3. BGL averaged 85 for the 30 days which is normal. Really happy about that.

Next phase - 21-day Water Fast

[Rebecca_Hughes]

How did I miss this?!? Absolutely incredible, thank you for sharing this with us!