Has anyone done a back to back short term fasts for a month (maybe 48hr - 72hr fast and then an hour of refeed and back to fast)? How effective is it when compared to the prolonged fast?
S2E8 21-Day Dreams Fast Journal
I provided an answer to your previous post of this question.
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Day 8/10 - ReFeed
Weight gain/loss: -1 lb Total gain/loss: 24 lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 13:11/Yes
Energy: 
(
In Pain, 
Tired, Ok, 
Strong)
Exercise: Rest
Personal Section:
Day 8:
Yesterday:
5:30am: Cottage cheese w/blueberries and 2 pandesal. A cup of coffee w/stevia and cinnamon.
9am: Toffee Peanuts
11:30am: Homemade Cobb Salad
3:30pm: Peanuts & Orange Creme soda
Back on the Intermittent Fasting/Time Restricted Feeding schedule. As I hoped my BGL dropped 22 points back to normal. Even lost a pound which was unexpected as I didnât fast as long as I planned. Also finished off all of the refined carb snacks and drinks: toffee peanuts, cashews & orange creme soda. In a post to @Theiman I commented that Iâm still learning about myself even after almost a year of living this lifestyle. I thought I had total control over my refined carb addiction. Nope. Well, over most. During this refeed I identified my âkryptoniteâ refined carbs:
Cashews
Toffee Peanuts (Iâm also including M&M peanuts)
Chips
These are the refined carbs I ABSOLUTELY cannot have in the house. From here on out, if Iâm in refeed or workout phases and I want one, it can only be at the store and at a single serving size. NOTE: I donât believe in total suppression because of breaking out in a rebellious binge down the line.
Exercise Section
Had stiffness in my left shoulder and left ankle appear. Havenât had those arthritic symptoms in a long while. It couldnât have been from anything I ate because the last time I had any food that had a high purine content was last Tuesday with the Chipotle steak burrito. Therefore, think its from having ingested too much salt. I believe thatâs it because when I ended my 1st fast this morning, the symptoms are abating.
Sat 6/13 - Rest
Sun 6/14 - Rest
Mon 6/16 - Rest
Tue 6/16 - 1.8 mile walk to primary physicianâs office
Wed 6/17 - 1 mile walk
Thu 6/18 - .5 mile walk
Fri 6/19 - Rest
Sat 6/20 - Rest
Sun 6/21 - Rest
Speaking
Upgraded to the paid version of Office. This allowed me to create better graphs used in my PowerPoints. I spent 4 hours happily creating away. The PowerPoints look much BETTER. Iâll review them one final time after having had a good nightâs sleep. Then start integrating my evaluatorâs comments.
To Do:
- Monday 6/22 follow up on endocrinologist review of PowerPoint #1
- Today start tackling requirements to become a Qualified Speaker with the Inland Empireâs Speakers Bureau.
Writing
To Do:
- Consolidate my autophagy research notes into a single document.
- Consolidate my glycogen research notes into a single document.
NASM CEU Course:
On hold for now
To Do:
Course Outline
Water Fasting Warriors
Got the paid version of Microsoft Office which allowed me to create better graphs in Excel and to use the Landscape orientation in Word. Got a free month then itâs $7/month.
To Do:
- Follow up Parsons HR
- Call to Chief Scientist Intermedia
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Day 9/10 - ReFeed
Weight gain/loss: 0 Total gain/loss: 24 lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest
Personal Section:
Day 9:
Yesterday:
4:30am: Cottage cheese w/blueberries, 2 pandesal & peanuts. A cup of coffee w/stevia and cinnamon.
9:30am: Sweet Onion Egg Omelette w/cheese, Italian sausage & hash browns, & walnuts
Back on my standard 20:4/TRF 2MAD schedule again. It was a bit of a challenge as Mom gave me a tin of sugar-free chocolate macaroon cookies in the afternoon. Was tempted but told myself it would be a nice reward for completing my 1st 20:4 since before the 21-day fast. Also slept 6 hours which is a long time for me now and another piece of evidence that the body had to exert itself to a long period of fasting again.
Exercise Section
Left ankle stiffness is gone. Still have lingering stiffness and ache in the shoulders. Have one more rest day tomorrow. Hope to have that pain and stiffness GONE by the time I start the 30-day Workout Phase on Monday.
Sat 6/13 - Rest
Sun 6/14 - Rest
Mon 6/16 - Rest
Tue 6/16 - 1.8 mile walk to primary physicianâs office
Wed 6/17 - 1 mile walk
Thu 6/18 - .5 mile walk
Fri 6/19 - Rest
Sat 6/20 - Rest
Sun 6/21 - Rest
Mon 6/22 - Rest
Speaking
Got wrapped up in learning how to create a hollow circle graph with chevrons to illustrate the Stress/HFCS/Fatty Liver/Chronic Insulin level cycle for PowerPoint #1. Hope to wrap that up today and then add my evaluatorâs constructive tips to PP#2.
To Do:
- Monday 6/22 follow up on endocrinologist review of PowerPoint #1
- Today start tackling requirements to become a Qualified Speaker with the Inland Empireâs Speakers Bureau.
Writing
To Do:
- Consolidate my autophagy research notes into a single document.
- Consolidate my glycogen research notes into a single document.
NASM CEU Course:
On hold for now
To Do:
Course Outline
Water Fasting Warriors
-
Had the Zoom call with a former personal training client and her daughter, who attained her undergraduate degree in kinesiology. Went well. Theyâll both be attending another âbetaâ test Zoom presentation of PP#1.
-
On a recent email from the company BaseBlocks (the maker of the BaseBar that I ordered last week for my home workouts) they told me I would be receiving the newer model which is 2â taller for taller customers. They also provided a PDF book of exercises and mentioned they put it together from their instructors. Intrigued I asked what it would take to be an instructor because Iâve been impressed by the quality of their product and how good one of their instructorâs YouTube channel is.
-
Will watch US Copyright Officeâs video series on IP Protection TODAY.
To Do:
- Follow up Parsons HR
- Call to Chief Scientist Intermedia
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You are a Dynamo!
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Day 10/10 - ReFeed
Weight gain/loss: +2bs Total gain/loss: 26 lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 19:5/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest
Personal Section:
Day 10:
Yesterday:
6am: Cottage cheese w/blueberries, 2 pandesal & sugar & gluten free chocolate macaroon cookies. A cup of coffee w/stevia and cinnamon.
9:30am: Cobb Salad, almonds & peanuts
10:30am: Handful of salt/vinegar potato chips/crisps
Well that will TEACH ME! I ate the small tin of sugar & gluten free cookies yesterday. In spite of doing a 19:4, I gained 2 pounds! Probably loaded with HFCS and it screwed up my metabolism since that crap can only be metabolized in the liver vs sucrose that can be absorbed by every cell in the body.
Anyway, my restraint on any physical exercise to give my body complete rest after my crueling 6-month â6-pack at 60â campaign has paid off. I start my 30-day workout phase completely recovered and ready to push it.
Exercise Section
Still have lingering stiffness and ache in the left shoulder. Should be gone tomorrow when I start off with a 1 mile walk to ease into the workout phase.
Sat 6/13 - Rest
Sun 6/14 - Rest
Mon 6/16 - Rest
Tue 6/16 - 1.8 mile walk to primary physicianâs office
Wed 6/17 - 1 mile walk
Thu 6/18 - .5 mile walk
Fri 6/19 - Rest
Sat 6/20 - Rest
Sun 6/21 - Rest
Mon 6/22 - Rest
Speaking
PowerPoint #1 revisions
PowerPoint #2 revisions
To Do:
- Monday 6/22 follow up on endocrinologist review of PowerPoint #1
- Monday 6/22 tackling requirements to become a Qualified Speaker with the Inland Empireâs Speakers Bureau.
Writing
Got an email from a literary agency where Iâm a subscriber to their email newsletter. Theyâre having a âHow to Land a Literary Agentâ free webinar this Thursday. As soon as I read the email I dropped everything and signed up as its a first come first serve with a max audience of 75.
Interesting this happened because I had been debating which has the priority: my personal memoir on how I became medication free (similar to âBrain on Fireâ) or the textbook for the CE course for NASM. This webinar should help me resolve the question.
To Do:
- Consolidate my autophagy research notes into a single document.
- Consolidate my glycogen research notes into a single document.
NASM CEU Course:
On hold for now
To Do:
Course Outline
Water Fasting Warriors
-
Set 2 dates to give another beta Zoom presentation of PowerPoint #1. Getting RSVPs from the small group of friends.
-
Got a response from BaseBlocks. They wouldnât give me the requirements to be an instructor for them. I think they donât want me to think that if I fulfill the requirements Iâm going to get hired. But they were still encouraging, so Iâll send them an occasional status report.
Viewed US Copyright Officeâs YouTube video series on Copyright Protection
Monday 6/22 - Will view USPTO (United States Patent & Trademark Office) YouTube videos and also a Trademark Lawyerâs YouTube videos.
To Do:
- Follow up Parsons HR
- Call to Chief Scientist Intermedia
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De-Brief 10-DayRefeed
As you may have noticed I didnât put strict restrictions on my diet outside of having my 1st meal always being anti-inflammatory oriented. The reason is Iâm not focusing on the short-term goal of weight loss but the long-term goal of resetting my body weight set point. If you look at the chart below youâll notice my body weight range is inching lower.
This may seem slow progress. However, when you think Iâm reversing years of a rising body set point with months of resetting it lower it makes sense.
One of the principles which is the foundation of my customized treatment protocol is âsimple and sustainableâ. Its easier to maintain a healthy body weight range than daily stressing over a couple of pounds increase due to having a single âbadâ day.
If you want to continue with me on my journey, I start a new series of Daily Journals with S3E1 30-day Strength and Flexibility Workout. I had hoped to instead focus on Maximal Strength; however, a crucial piece of equipment that I need has been delayed in shipping until mid-July when I plan to start a new 21-day fast. Iâll postpone it until the next 30-day workout phase.
END OF S2E8
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