Thank you, I value your opinion!
S2E2 21-Day Water Fast Journal
1/25/20 - Day 5/21 - 120 Hours completed
Weight loss: 2lb - Total 12lbs - (9lbs water - 3lb fat)
Exercise: Dynamic Calf stretch - 2 mile walk
Energy Level: 
(Range: 
Sucks, Good, 
Totally Excellent)
Mom’s BGL: Yesterday 150
Congrats everyone on completing Day 5!
Day 5:
Mom adhered to the protocol: no eating beyond 6pm and taking her medication. However, she did have white rice earlier in the day so that explains the 150 BGL. Two steps forward and one step back. 
So far this fast has been much easier than my last. No transition symptoms except for the usual hunger pangs and those have not been as sharp this time around. Still have not had the need to use my. Himalayan salt, potassium or magnesium yet. Sleep has been sounder though still around the 5 to 5 1/2 hour mark. Starting to get winded at the end of the 2 mile walk but still finishing up in good shape.
Exercise Plan:
1/21 - 2 mile walk
1/22 - 1 mile walk & LB Flexibility workout
1/23 - 2 mile walk
1/24 - 1 mile walk & LB Flexibility workout
1/25 - 2 mile walk
1/26 - Short walk & LB Flexibility workout
Why you can’t add lean muscle mass during a prolonged fast
We know from research that the body is able to address its protein needs through autophagy (cannibalization of proteins within the cell) and cell clearance (cannibalization of dead and senescent cells). While HGH (human growth hormone) production does crank up, building muscle is so energy intensive that the body delays this until refeed as it has higher priorities such as keeping the brain sharp to search for a new food source. The USC endocrinologist agrees with this.
Motivation/Inspiration
I decided to take a brief break from the usual motivation/inspirational videos because I’ve noticed an uptick in members here and in the FB group around posting about attempting and failing at behavioral change. Therefore, what is the latest research and how can it be applied to help all of us to better reach our goals? Therefore, today’s guest speaker is Tali Sharot, a Professor of Cognitive Neuroscience at the University College London.
So today’s assignment is how can you implement these three principles: social incentives, immediate reward and progress monitoring to help you reach your goal? For myself, I get social incentives from being part of this community, I get immediate rewards from helping people through my experience and knowledge and progress monitoring is by the daily check marks I put in my exercise plan and logging info in my Health Tracking excel spreadsheet and the Zero app on my iPhone.
Come on folks, you got this and see you tomorrow!
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I’m glad you’re feeling well and that it has been easier this time around! Almost 1/5 of the fast done already! 
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I like it! I have really enjoyed keeping up with your entries. It very journey-like. I like being left with something to do, consider or reflect on. And of course, I like that your entries are regular and consostant. And this time very interactive. You have my vote!
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Thank you 
I value your opinion.
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1/26/20 - Day 6/21 - 144 Hours completed
Weight loss: 4lbs - Total 16lbs - (9lbs water - 7lbs fat)
Exercise: Quad stretch - 1.3 mile walk - LB Flexibility workout
Energy Level: (Range: Sucks, Good, Totally Excellent)
Supplements: Himalayan salt, potassium and magnesium - started late yesterday.
Mom’s BGL: Yesterday 129 and Today 165
Congrats everyone on completing Day 6!
Day 6:
Mom adhered to the protocol: but she had white rice again earlier today so that explains the 165 BGL which negates the 129 from yesterday. Sigh…
Decided to start the supplements because found I was needing to take salt throughout the day to combat a few stirrings of hunger. Also, since its Day 6, which is Yaz’ rule of thumb starting ketosis and out of glucose burning, so the timing is right.
NOTE: I’d like to point out something regarding why I’m NOT taking ACV (Apple Cider Vinegar). The University of Chicago Medical website points out that ACV is not good to take during a fast for those with CKD (Chronic Kidney Disease). I have CKD, which is the last metabolic disease I’m working to reverse. The prognosis is good since I eliminated the 2 primary causes: diabetes and hypertension last year and my last test saw improvement. So its just a matter of time.
I bring this up to point out that you SHOULD run everything by a medical professional or from research of a reputable source. Anyway, here’s the article if you’re interested:
The variation in my short walk today was because I did a one-way walk to church and then rode home with family after service. I like to go early so I can talk to members of the congregation on what I’m doing. I take a laid-back approach and word is slowly spreading.
I had a cup of black coffee, my first food/liquid item that wasn’t water I’ve had since I started my fast. I decided to take communion, so I’ll be interesting if a tiny wafer and a thimbleful of grape juice is enough to knock me out of ketosis. I’ll find out when I look at the weight scale tomorrow morning.
Which brings up the surprising result of losing 4lbs from yesterday. I believe its a combination of these factors:
- A long walk of 2 miles
- A result of the increased lean muscle mass I acquired from the previous 30 day workout phase which raised my basal metabolic rate.
Exercise Plan:
1/21 - 2 mile walk
1/22 - 1 mile walk & LB Flexibility workout
1/23 - 2 mile walk
1/24 - 1 mile walk & LB Flexibility workout
1/25 - 2 mile walk
1/26 - 1.3 mile walk & LB Flexibility workout
1/27 - Long walk
Motivation/Inspiration
Today I’d thought to circle back to the idea of an accountability partner. I’d like to emphasize an additional item to consider which is that they care deeply about you.
Today’s video is a clip from the famous Rocky movie franchise. I hope you find it emotionally moving as I did, just warning you in advance! LOL
One of the big takeaways for me was Rocky’s coach/mentor passing on his “totem” to his protege Rocky.
So today’s assignment is can you think of a time a mentor/coach passed on to you their “totem” or what “totem” can you pass onto someone who looks up to you?
Come on folks, you got this and see you tomorrow!
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Great job! Thanks for all the info!
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1/27/20 - Day 7/21 - 168 Hours completed
Weight loss: 0lbs - Total 16lbs - (9lbs water - 7lbs fat)
Exercise: Dynamic Calf stretch - 2 mile walk
Energy Level: (Range: Sucks, Good, Totally Excellent)
Book: Decided on market plan by defining primary, secondary and tertiary markets. Created title. Began creating Table of Contents. Began Communication Plan. Tapped into personal network on finding a literary non-fiction agent to talk to for information and found someone who is getting the contact information for me now. Initial decision is to self-publish but that could change after talking to the literary agent.
Mom’s BGL: Not yet taken today
Congrats everyone on completing Day 7! 1/3rd of the way there.
Day 7:
Regarding the impact of taking communion yesterday on my fast, the data is IMHO conflicting. Weight scale says I didn’t lose weight BUT my BGL (Blood Glucose Level) dropped. I’m going to go with what the USC endocrinologist advised when I asked him earlier whether chicken broth breaks a fast. He said technically it does; however, from a practical standpoint the amount of calories was negligible and didn’t contain carbs it doesn’t. From previous experience I have had weight plateaus before; especially if the previous day had a large weight loss. On the other hand, the tiny wafer is a carb and the thimbleful of grape juice does contain sugar. So am I just rationalizing?
I’m going to revisit this tomorrow for a final decision pending if the weigh loss plateau continues and tomorrow’s BGL reading. At least for today, I’m going to continue to consider this a continuing 21-day fast; especially since as soon as I finish this entry I’m out the door to take my scheduled long walk of 2 miles.
Exercise Plan:
1/21 - 2 mile walk
1/22 - 1 mile walk & LB Flexibility workout
1/23 - 2 mile walk
1/24 - 1 mile walk & LB Flexibility workout
1/25 - 2 mile walk
1/26 - 1.3 mile walk & LB Flexibility workout
1/27 - 2 mile walk
1/28 - Short walk & LB Flexibility workout
Motivation/Inspiration
I’ve been a LA Lakers fan since 1979 since the Lakers drafted Magic Johnson. Even living in Seattle for 4 years I stayed a loyal fan as they are my favorite LA professional sports team. Yesterday, as many of you may have heard, he and his 13 year old daughter died in a helicopter crash. Kobe accomplished many things in his NBA career. Even when he retired he took his legendary work ethic to his new career in the media industry and amazingly won an Oscar for his short animated documentary film. In honor of his memory here is today’s motivational/inspirational guest speaker, Kobe Bryant.
“Die with memories, not dreams” - Apehead commenting on this video.
So today’s assignment is reflect on Kobe’s message and in what ways can you apply it in your current fasting journey; but, more importantly to your life.
Peace out and see you tomorrow!
2 Likes
from just knowing some things about ketosis, my guess would be that you didn’t get kicked out of ketosis. heres my reasoning: most people doing the keto diet are advised not to go over 20 g of carbs per day 20 x 4(carb calories per gram) = 80 calories. I doubt the thimble of juice and the wafer even amounted to that many calories. Even if it did, you would have burned that off very soon and gone right back to fat burning. 
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I agree with you but I want to be sure I cover every scenario. As a fellow techie you understand we have to be sticklers on rules because we both serve an unforgiving taskmaster, a computer. LOL
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yes we have to cover all edge cases! 
In my humble opinion, and from a spiritual standpoint, your reason for taking communion far outways any minuscule negative effect on your bodily reactions to it. It’s part of your life, so you should allow for it in your documentation. Right? 
It’s a personal decision everyone makes at times in their lives. I was a religious kid growing up, going to parochial school and then Catholic high school. Even contemplated becoming a monk when I was in 7th grade after a presentation by a member of one of the monastic orders.
My religious beliefs took a more “liberal” turn after reading Richard Bach’s book, Illusions: The Adventures of a Reluctant Messiah. I then delved into other religions, read Joseph Campbell’s seminal work: The Hero’s Journey and watched the PBS video series “The Power of Myth”.
I credit my strong faith for helping me in times of adversity: rehabbing a serious knee injury and going on the be a nationally ranked windsurfer after I was told I could no longer play sports, being homeless for a time while completing my undergraduate degree, moving to Seattle to break into the software industry and other challenging times. However, I’m NOT an evangelist and I usually adhere to keeping it solely to Sunday at church, similar to Kobe Bryant who was Catholic and was very private about it.
1/28/20 - Day 8/21 - 192 Hours completed
Weight loss: 2lbs - Total 18lbs - (9lbs water - 9lbs fat)
Exercise: Rest Day
Energy Level: (Range: Sucks, Good, Totally Excellent)
Book: Took a break.
Mom’s BGL: 162 yesterday - sigh
Congrats everyone on completing Day 8!
Day 8:
During yesterday’s 2 mile walk I got tired all of a sudden at the 1 mile mark. It was a struggle to finish that last mile. Got home, did some work on the iPad, felt a need to lie down. Next thing I knew I had taken a 2 hour nap. Last night, I slept 6 hours which is longer than usual for me. Felt a bit groggy when I woke up so I decided to take a rest day from exercise as I have been pushing it rather hard and taking into consideration my Type A personality’s tendency to fall into the “willpower trap”.
Exercise Plan:
1/21 - 2 mile walk
1/22 - 1 mile walk & LB Flexibility workout
1/23 - 2 mile walk
1/24 - 1 mile walk & LB Flexibility workout
1/25 - 2 mile walk
1/26 - 1.3 mile walk & LB Flexibility workout
1/27 - 2 mile walk
1/28 - Rest
1/29 - Short walk & LB Flexibility workout
Motivation/Inspiration
One of my favorite film franchises is the Rocky series. So you’ll see a lot of clips from it, just warning you in advance lol. Today’s clip just watch the 1st 21 seconds. It’s about your Toughest Opponent.
So today’s assignment is reflect on how you may stopped yourself from an opportunity because you didn’t even try and what you might have done differently. Personally, I was at a personal development seminar, saw a cute girl and thought I had no chance. Ran into her a couple of weeks later, we talked and she told me she thought I was cute but didn’t approach me because she thought she had no chance. I learned quite a bit from that event.
Keep on keeping on people and see you tomorrow!
5 Likes
1/29/20 - Day 9/21 - 216 Hours completed
Weight loss: 1lbs - Total 19lbs - (9lbs water - 10lbs fat)
Exercise: 1 mile walk & Flexibility workout
Energy Level: (Range: Sucks, Good, Totally Excellent)
Book: On break.
Mom’s BGL: 167 yesterday - sigh
Congrats everyone on completing Day 9!
Day 9:
I made the right decision on taking a rest day. Had another 2 hour inadvertent nap. However, last night only slept 4 hours. To me that signaled my energy was back. Woke up alert vs groggy from yesterday. Did my quad stretches and the flexibility routine with good energy. Had to take a break at the .5 mark on my 1 mile walk after the workout though.
Best news is I’m now at my lowest weight which was achieved on Day 40 of my 40-day fast which is 197lbs! Because of the previous 30-day workout phase, I feel more energetic and healthier and ready to lower that body fat percentage.
Exercise Plan:
1/21 - 2 mile walk
1/22 - 1 mile walk & LB Flexibility workout
1/23 - 2 mile walk
1/24 - 1 mile walk & LB Flexibility workout
1/25 - 2 mile walk
1/26 - 1.3 mile walk & LB Flexibility workout
1/27 - 2 mile walk
1/28 - Rest
1/29 - 1 mile walk & LB Flexibility workout
1/30 - Long walk
Today I’m going to switch up on the videos. I started thinking about the question of what happens to the fat burned during ketosis. I did a YouTube search and applying my limited knowledge of human physiology from my CPT training I decided on this one. Hope you find it informative. @Anna can you review this video and let me know if it also passes your inspection?
What I took from this is the importance of staying hydrated and of my daily walks.
Stay on target everyone and see you tomorrow!
4 Likes
Everything he said is consistent with what I’ve learnt!
It’s pretty clear when we look at cardio training and the amount of fat stores that can be used as fuel in a short period of time, compared to strength training that doesn’t “burn” much fat during the workout session, but increases the calorie burning throughout the following hours after the session! (besides raising the BMR a bit, long term).
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It’s pretty clear when we look at cardio training and the amount of fat stores that can be used as fuel in a short period of time, compared to strength training that doesn’t “burn” much fat during the workout session, but increases the calorie burning throughout the following hours after the session! (besides raising the BMR a bit, long term).
@Anna, That is so interesting! I’m inspired to go lift weights today now. Thank you!
@Compdude I really admire your journal and formatting. I’ve always struggled to find neat ways of keeping track of progress, learnings, and resources - and you’ve done it so well! I really enjoy reading your updates, thank you for the inspiration.
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1/30/20 - Day 10/21 - 240 Hours completed
Weight loss: 2lbs - Total 21lbs - (9lbs water - 12lbs fat)
Exercise: 2 mile walk
Energy Level: (Range: Sucks, Good, Totally Excellent)
Book: On break.
Mom’s BGL: 147 yesterday - At least below 150
Congrats everyone on completing Day 10!
Day 10:
Last 3 days have suffered a stuffed up nose, a symptom of Keto Flu. Not serious more of an annoyance only noticeable at night.
Getting harder now as I’m deep in Ketosis. Had a bit of scare with my BGL (Blood Glucose Level) dropping to 49 yesterday but I figured it was a one day anomaly and I was right as today’s BGL had risen to a more normal 59 reading.
Went to the 25 anniversary of my old Toastmasters club in Pasadena. It was good to see old friends I haven’t seen in 9 years before I got sick. I was also called upon to give a 5 minute speech when I walked in the door. Managed to cobble something together from several of my old speeches and gave it a title “Dragged Kicking and Screaming.”
Broke through my lowest weight by losing 2lbs. I’m now at 195lbs. From here on out it will be a new record daily (I hope).
Exercise Plan:
1/21 - 2 mile walk
1/22 - 1 mile walk & LB Flexibility workout
1/23 - 2 mile walk
1/24 - 1 mile walk & LB Flexibility workout
1/25 - 2 mile walk
1/26 - 1.3 mile walk & LB Flexibility workout
1/27 - 2 mile walk
1/28 - Rest
1/29 - 1 mile walk & LB Flexibility workout
1/30 - 2 mile walk
1/31 - Short walk & LB Flexibility workout
Since we covered science with yesterday’s video lets get back on to the motivation/inspiration track, shall we? Today’s guest speaker is Jocko Willink, a retired U.S. Navy Seal on “How to SMASH DAYS when you don’t feel like it.”
Remember your “why” people and see you tomorrow!
1 Like
1/31/20 - Day 11/21 - 264 Hours completed - FINAL COUNTDOWN to completion.
Weight loss: 1lb - Total 22lbs - (9lbs water - 13lbs fat)
Exercise: 1 mile walk & Flexibility workout
Energy Level: (Range: Sucks, Good, Totally Excellent)
Book: On break.
Mom’s BGL: 154 yesterday - My cousin came by & brought Filipino pastries for mom
Congrats everyone on completing Day 11!
Day 11:
Exhausted yesterday, attributed it to lack of sleep from the night before from being deep In ketosis. The Ketosis flu symptoms have abated. Unfortunately, it was replaced with Keto breath. Since I’m now past my previous low point in my weight I’m burning off decades old belly fat and that means DETOX with all of the negative crap that comes along with it. So far my kidneys seem to be holding up this time around. Haven’t felt small back pains which are a sign the kidneys are working overtime in toxin processing.
My BGL dropped again into the 40s at 48 after popping back up to 54 yesterday. Hopefully will pop back up into the 50s as I have to monitor closely.
Luckily I had done the majority of my consulting work on Wednesday so when the exhaustion hit yesterday I pretty much was able to spend the day in bed editing my YouTube channel and listening to my YouTube music playlists.
Exercise Plan:
1/21 - 2 mile walk
1/22 - 1 mile walk & LB Flexibility workout
1/23 - 2 mile walk
1/24 - 1 mile walk & LB Flexibility workout
1/25 - 2 mile walk
1/26 - 1.3 mile walk & LB Flexibility workout
1/27 - 2 mile walk
1/28 - Rest
1/29 - 1 mile walk & LB Flexibility workout
1/30 - 2 mile walk
1/31 - 1 mile walk & LB Flexibility workout
2/1 - Long walk
Today I thought an inspirational video would be appropriate after yesterday’s hard charging motivational. This is from the movie, Coach Carter. The backstory is that Coach Carter (played by Samuel L. Jackson) came back to his original high school to coach the boy’s basketball team. He set standards that the students had to meet to be on the team and team standards. The team fell below the academic standards he set so he locked the doors to the gym. The parents of the boys got Coach Carter suspended. However, the boys refused to play and instead …
Moral of the story, for me is: MAINTAIN your standards and NEVER let them down for anybody.
Keep on working people and see you tomorrow!
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Hi compdude, I don’t know if it works with everyone, but for reducing the keto breath, I do oil pulling (with cocconut oil), when I wake up. After that, I wash my teeth and so, and my breath its fine (not 100%, but acceptable, I think). I hope that will pass soon.
See you!