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Leptin Reset - Fit, Forty, and FABULOUS!

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  • #76
    Interesting stuff, czev. I concur that you don't look 40, you look just terrific. Really showing a lot of discipline with the journaling and the various tweaks. Will be interesting to see where this all goes...

    Comment


    • #77
      Bulletproof Day 4

      Received my MCT oil. Yay! Had a bulletproof green tea. I'm concerned about burning out my adrenals with coffee, so I don't want to have it all the time.

      Week 4 of crossfit today. My fourth class. My body fat is still the same as before I started. Sometimes I think I should go twice a week. I love how it makes me feel. Really a lot. I still dread it before I go, but then end up loving it.

      I'm thinking I really need to flush out toxins and take vit d, k, and magnesium, as most people are deficient in these. And they can affect belly fat. Going to look into these asap.


      Feb 26th, Day 4

      IF
      Step 1: Finish dinner by 8 pm yes
      Step 2: Drink Bulletproof Coffee in the morning had bulletproof green tea, instead.
      Step 2.5 (optional) – Work out crossfit...sprints, chin ups, squats, power lifts, for an hour.
      Step 3: Do not eat until 2pm yes
      Step 4: Eat as much Bulletproof food as you like for 6 hours (until 8 pm) yes, broth, tuna, blueberries, roasted mushrooms and onions, raw liver, eggs.

      DIET
      Target 50-60% of calories from healthy fats, 20% from protein, and the rest from vegetables. 59% fat, 26% protein, 15% carbs

      SUPP
      Vit D - 1000 IU per 25 lbs weight (5000 for me) no
      Magnesium (ionic, oil, homeopathic) - 400 - 800 mg/ day no
      FCLO - 1 - 2 T a day no

      EXCERCISE
      Sprint/ Intense Bike 2x a week sprint at crossfit
      Crossfit 1 - 2x a week yes, crossfit today
      Walk, bike, take stairs as much as possible biked to and from crossfit, played soccer with son, walked
      Last edited by czev; 02-26-2012, 10:00 PM.
      biggest part of stomach, below belly button: (1.12.12) 33.5"
      biggest part around bottom and thighs: (1.12.12) 38.5"

      Comment


      • #78
        i wrote the following email to my fasting yahoo group, called fast five:

        I have been trying to do fast five on and off for years, but have an obstacle I run into. I've never been able to do fast five for more than a day or two.

        I typically fast in the morning. I try to make it until 12p and then eat till 5p. But I get too hungry a few hrs after I fall asleep. Like crazy hungry. I think it might be a cortisol issue? So I wait and eat between 2p and 7p. Same thing. I stretch it out to 8p. Same thing. It's much worse when I exercise. I've tried eating eggs and canned fish at 8p and going to sleep at 930p. Still wake up starving sometimes. It takes me two to four hours to get back to sleep. I noticed that carbs at night make it worse, so I eat carbs earlier in the day. I STILL wake up hungry.

        I eat a paleo diet. 50% fats, 25 to 30% proteins. About 1800 to 2000 calories a day. I dont eat sugar in any form, except on special occasions. I bike an hr a day for transportation. I do crossfit once a week.

        I have five pounds to lose and I just can't. I'm going to get my vit d levels tested, in case that is the issue. Any ideas? How many calories do you eat a day? What do you eat?

        Here's a sample of what I do for food and exercise:


        February 17, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Lunch
        Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
        Homemade - Chicken Soup Broth, 1.5 cup 57 1g 2g 7g 0mg 300mg 0g 0g
        Deli - Beef Mortadella With Pistachios, 168 g 270 9g 12g 27g 75mg 2,670mg 0g 0g
        Cheese - Gouda, 4 oz 403 3g 31g 28g 129mg 927mg 3g 0g
        Dinner
        Homemade - Slow-Cooked Pork & Beans, 1.5 Cup 326 24g 9g 36g 84mg 606mg 0g 3g
        Lifeway Kefir - Plain Unsweetened, 0.25 cup 28 3g 1g 3g 3mg 31mg 3g 0g
        Snacks
        Lara Bar - Chocolate Mint, 1 bar 190 25g 9g 5g 0mg 0mg 19g 5g
        Lee's Pig Skins - "Seasoned Dipper" Cracklins, 0.75 oz. (14g) 120 0g 7g 14g 23mg 375mg 0g 0g
        TOTAL: 1,417 65g 71g 125g 314mg 4,909mg 25g 8g
        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Bicycling, 12-14 mph, moderate (cycling, biking, bike riding) 314 40
        TOTALS: 314 40 0 0 0


        February 18, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Breakfast
        Trader Joe's - Double Chocolate Biscotti, 2 Biscotti (28 g) 300 38g 16g 2g 40mg 120mg 26g 2g
        Puffins - Peanut Butter Cereal, 3/4 cup 110 23g 2g 3g 0mg 230mg 6g 2g
        Lunch
        Eggs - Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
        Trader Joe's - Organic Lowfat Yogurt, Raspberry, 6 oz. 130 23g 3g 7g 15mg 75mg 19g 0g
        Dinner
        Cheesecake Factory - Original Cheesecake(Corrected 9/6/11), 0.5 slice (151g) 230 22g 15g 4g 80mg 165mg 17g 1g
        the Cheesecake Factory - New Orleans Shrimp, 0.5 dish 353 49g 7g 12g 0mg 0mg 2g 0g
        Snacks
        Ghiradelli - Dark Chocolate Squares With Caramel, 1 squares 63 9g 4g 1g 2mg 12mg 7g 1g
        TOTAL: 1,287 165g 54g 36g 352mg 773mg 78g 6g
        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Walking, 3.0 mph, mod. pace, walking dog 48 15
        TOTALS: 48 15 0 0 0
        February 20, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Breakfast
        Silvey - Mexican Frittata, 1.5 Slice 612 17g 42g 42g 515mg 1,353mg 7g 3g
        Simply Potatoes - Shredded Hash Browns, 1/2 cup 70 16g 0g 1g 0mg 55mg 0g 1g
        Uncle Eddie's - Vegan Cookies - Chocolate Chip Walnut, 5 cookie 650 90g 30g 10g 0mg 550mg 50g 0g
        Dinner
        Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
        Bill's - Shrimp - Sauteed, 3 oz 77 0g 1g 24g 165mg 160mg 0g 0g
        Boston Market - Beef Brisket, 2.5 oz 144 0g 8g 18g 59mg 356mg 1g 0g
        TOTAL: 1,576 123g 81g 100g 739mg 2,474mg 58g 4g
        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Walking, 3.0 mph, mod. pace, walking dog 48 15
        TOTALS: 48 15 0 0 0
        February 21, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Breakfast
        Generic - Egg Scrambled - Large (Usda Data), 3 egg 210 2g 10g 9g 416mg 132mg 0g 0g
        Butter - Salted, 2 pat (1" sq, 1/3" high) 72 0g 8g 0g 22mg 58mg 0g 0g
        Homemade - Chicken Soup Broth, 1.5 cup 57 1g 2g 7g 0mg 300mg 0g 0g
        Pork - Cured, bacon, cooked, pan-fried, 2 slice cooked 84 0g 6g 6g 18mg 384mg 0g 0g
        Dinner
        Olive Garden - Salad With Dressing, 1 serving 290 23g 20g 5g 0mg 1,530mg 0g 4g
        Generic - Steamed Clams - Small/Medium/Large, 1 cup (8 large clams, 12 medium clams, 15 small clams) 138 5g 2g 24g 63mg 708mg 0g 0g
        Old Country - Sourdough Bread , 2 slice 180 34g 2g 6g 0mg 300mg 0g 2g
        Butter - Salted, 1 tbsp 102 0g 12g 0g 31mg 82mg 0g 0g
        TOTAL: 1,133 65g 62g 57g 550mg 3,494mg 0g 6g
        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Bicycling, <10 mph, leisure (cycling, biking, bike riding) 310 80
        TOTALS: 310 80 0 0 0
        February 22, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Breakfast
        Butter - Unsalted, 1 tbsp 102 0g 12g 0g 31mg 2mg 0g 0g
        Lunch
        Butter - Salted, 1 tbsp 102 0g 12g 0g 31mg 82mg 0g 0g
        Dinner
        Trader Joes's - Chicken Chili With Beans, 1.5 cup 435 48g 14g 29g 75mg 1,215mg 9g 9g
        Fritos - Original Corn Chips (1 oz) Bag, 1 Package 160 15g 10g 2g 0mg 170mg 1g 1g
        Bill's Daisy - Sour Cream, 2 Tbsp 60 1g 5g 1g 20mg 15mg 1g 0g
        TOTAL: 859 64g 53g 32g 157mg 1,484mg 11g 10g
        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 194 20
        Bicycling, <10 mph, leisure (cycling, biking, bike riding) 174 45
        TOTALS: 368 65 0 0 0
        February 23, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Breakfast
        Kerrygold Irish Butter - Butter, 3 Tbsp 300 0g 33g 0g 90mg 315mg 0g 0g
        Lunch
        Sadler's Smokehouse - Beef Brisket, 3 ounces 260 0g 19g 21g 70mg 560mg 0g 0g
        Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
        Carl's Junior - Cheeseburger - Kid's, 1 burger 290 25g 15g 12g 40mg 790mg 5g 1g
        Dinner
        Schwan's - Beef Hot Dog, 1 frank(2oz) 150 0g 14g 6g 30mg 510mg 0g 0g
        Homemade - Ham Hock and Navy Bean Soup, 1.5 cups 340 50g 7g 23g 15mg 210mg 0g 19g
        Homemade - Scrambled Eggs (1 Egg), 3 large egg 225 3g 15g 18g 645mg 0mg 0g 0g
        Texas Star Nuts - Walnuts, 1/4 cup 200 3g 19g 5g 0mg 0mg 0g 3g
        Snacks
        Green Pastures Blue Ice Clo - Fermented Cod Liver Oil, 15 ml 120 0g 15g 0g 23mg 248mg 0g 0g
        TOTAL: 1,923 82g 138g 90g 913mg 2,833mg 5g 23g
        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Bicycling, <10 mph, leisure (cycling, biking, bike riding) 233 60
        Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 194 20
        TOTALS: 427 80 0 0 0
        February 24, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Breakfast
        Kerrygold Irish Butter - Butter, 3 Tbsp 300 0g 33g 0g 90mg 315mg 0g 0g
        Lunch
        Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
        Kerrygold - Pure Irish Butter Unsalted, 1 tbsp 100 0g 12g 0g 30mg 0mg 0g 0g
        Homemade - Ham Hock and Navy Bean Soup, 1 cups 227 33g 5g 15g 10mg 140mg 0g 13g
        Dinner
        Bird's Eye - Steamed Broccoli, 1.5 cup 45 6g 0g 3g 0mg 30mg 3g 3g
        Napa Valley Naturals - Extra Virgin Olive Oil, 1 Tbsp (14) g 120 0g 14g 0g 0mg 0mg 0g 0g
        Blueberries - Raw, 0.33 cup 28 7g 0g 0g 0mg 0mg 5g 1g
        Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
        Oscar Mayer Bacon - Bacon - Hearty Thick Cut Bacon, 1 slice 50 0g 5g 4g 10mg 250mg 0g 0g
        Vital Choice - Sardines, 1 Can 62g 220 0g 12g 28g 78mg 90mg 0g 0g
        Snacks
        Liqumins - Concentrace, 1/2 tsp 0 0g 0g 0g 0mg 37mg 0g 0g
        Texas Star Nuts - Walnuts, 1/4 cup 200 3g 19g 5g 0mg 0mg 0g 3g
        TOTAL: 1,351 50g 101g 65g 218mg 1,062mg 8g 20g
        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Bicycling, <10 mph, leisure (cycling, biking, bike riding) 77 20
        TOTALS: 77 20 0 0 0
        February 25, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Breakfast
        Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
        Butter - Salted, 2 tbsp 204 0g 23g 0g 61mg 164mg 0g 0g
        Lunch
        Homemade - Ham Hock and Navy Bean Soup, 1.5 cups 340 50g 7g 23g 15mg 210mg 0g 19g
        Noodle Bar - Broccoli Steamed, 56 g 20 4g 0g 2g 0mg 20mg 0g 2g
        Kerrygold - Pure Irish Butter Unsalted, 1.5 tbsp 150 0g 18g 0g 45mg 0mg 0g 0g
        Dinner
        Boston Market - Beef Brisket, 2.5 oz 144 0g 8g 18g 59mg 356mg 1g 0g
        Generic - Chocolate Birthday Cake, 0.5 slice 219 29g 9g 5g 0mg 0mg 33g 1g
        Trader Joe's - New York Deli Style Cheesecake, 0.10725 of cake (125g) 300 24g 21g 5g 105mg 165mg 17g 0g
        Lard, 1 tbsp 115 0g 13g 0g 12mg 0mg 0g 0g
        Snacks
        Texas Star Nuts - Walnuts, 1/4 cup 200 3g 19g 5g 0mg 0mg 0g 3g
        TOTAL: 1,730 111g 119g 63g 297mg 1,115mg 51g 25g
        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Bicycling, <10 mph, leisure (cycling, biking, bike riding) 174 45
        TOTALS: 174 45 0 0 0
        February 26, 2012

        Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
        Breakfast
        Kerrygold - Pure Irish Butter Unsalted, 2 tbsp 200 0g 24g 0g 60mg 0mg 0g 0g
        Dr. Bernd Friedlander - Mct Oil, 4.33 tsp (4.6 g) 165 0g 20g 0g 0mg 0mg 0g 0g
        Lunch
        Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
        Kerrygold - Pure Irish Butter Unsalted, 1 tbsp 100 0g 12g 0g 30mg 0mg 0g 0g
        Wild Planet - Sustainably Caught Wild Albacore Tuna Fillets, 6 oz 360 0g 18g 48g 45mg 750mg 0g 0g
        Dinner
        Generic - Sautéed Mushrooms & Onions, 9 oz (approx 1/2 c) 284 32g 14g 14g 36mg 113mg 0g 9g
        Eggs - Scrambled (whole egg), 2 large 203 3g 15g 14g 429mg 342mg 2g 0g
        Beef - Liver - Raw, 100 g 135 4g 4g 20g 275mg 69mg 0g 0g
        Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
        Snacks
        Blueberries - Raw, 1 cup 83 21g 0g 1g 0mg 1mg 14g 3g
        TOTAL: 1,591 61g 108g 107g 875mg 1,475mg 16g 12g
        Food Notes

        woke up in the middle of the night starving. was up from 130a to 5p

        Exercises Calories Minutes Sets Reps Weight
        Cardiovascular
        Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 97 10
        Running (jogging), 7.5 mph (8 min mile) 85 7
        Strength Training
        Squat 4 3 15
        Overhead Press, Barbell 3 10 35
        Chin-Ups 3 6
        TOTALS: 182 17 10 19 50
        biggest part of stomach, below belly button: (1.12.12) 33.5"
        biggest part around bottom and thighs: (1.12.12) 38.5"

        Comment


        • #79
          here's a response i got:




          On Wed, Feb 29, 2012 at 1:02 AM, Heather Twist <HeatherTwist@gmail.com> wrote:

          That "crazy hungry" thing is one of the reasons I've been trying to figure out the whole food issue. I used to be "crazy hungry" ALL THE TIME. I'm not sure what-all causes it, although it has gotten way better since I started changing my diet. Here are a few things I think affect it:


          1. Fibers. Your diet does not seem to have many. Our ancestors actually ate a lot of plant material (they can tell by the dental wear patterns) and the fibers, as they digest, produce butyrate in your gut. This stuff is highly great for your gut, and makes you satisfied for hours and hours after a meal. Konjac is one of the best fibers.

          2. Format of your foods. You mention "Apple Crumble". What is an Apple Crumble? I'm guessing it includes apples plus some cookie-like topping? How about eating say, 2 whole fresh apples?

          3. Fresh foods. Adding a lot of nice green vegies to my diet makes me feel great. Like, today I had 3 cups or so of mixed lettuce, carrots, sweet peppers, anaheim peppers, celery ... topped with a salad of tuna, lime juice, Sciracha sauce, homemade mustard. Then half a tilapia, fried in coconut oil, and some sauteed asparagus, with a kind of pesto made from pureed basil and raw cashews and garlic. That was some hours ago, but I can't think about food at this point, I'm too full. And I'll still be too full tomorrow. Note that most of the meal is vegies ... they do good things. The spices do good things too: ginger, pepper, and all the others are really good for your body, and give your metabolism a boost.

          4. Cortisol: absolutely. It's a big one in the gluten-intolerant community. One whiff of gluten, and I have "the hungries" for days. Casein does it to me too. You can experiment with what works for you in that department.

          5. Just plain lack of calories. You are really active, and within 5 lbs of your goal weight? How do you know what your goal weight really is? YOU might think your body should be "120", but your appestat is thinking, "125!". People who want to be really "ripped" have a lot of tricks to do that, including just plain suffering through it. All in all, the "weight" is just a number, and the extra 5 lbs might be fat, or it might be extra water, muscle, or nice strong bones (strong bones weigh a lot). But women tend to carry extra fat under the skin so your body might rebel against getting rid of it.

          One trick that the body builders use ... that works ... is MCT. It's an oil, part of coconut oil, and it does seem to trick the appestat when used with meals and good for getting rid of that extra 5 lbs. The main downside is that it is rather pricey, and should not be taken on an empty stomach. I'd try extra soft fiber first though, esp. in the form of fresh veggies.
          biggest part of stomach, below belly button: (1.12.12) 33.5"
          biggest part around bottom and thighs: (1.12.12) 38.5"

          Comment


          • #80
            and this response:


            I agree with Heather regarding your goal of 120 -- the appetite center in your brain has know way of knowing what your goal weight is -- it operates on million-year-old biology mechanisms, not numbers. It looks like your body "likes" 125 as a set point and getting lower than that can be a tough fight that makes only a subtle difference in appearance. It may help to get the opinion of a trusted friend on whether you have "extra" fat at 125.

            When starting Fast-5, have you tried the gradual-adjustment method instead of a cold-turkey switch?

            When you wake up starving, do you eat something? If so, your late-night wakeup may be your body's 24 hour clock saying "feed me -- you fed me yesterday at this time." You may be able to knock out that 24-hour "alarm" by getting through it a couple of times without eating. I know that's not easy, and I don't suggest it lightly.

            Do you track your calories every day or was this record a short-term thing? If it's an every day thing you do, it may take a leap of faith to leave the counting behind and let your body do the counting. Thinking less about the numbers (weight and calories) may let your body ease into a more comfortable rhythm that gradually gets you where you want to be.
            biggest part of stomach, below belly button: (1.12.12) 33.5"
            biggest part around bottom and thighs: (1.12.12) 38.5"

            Comment


            • #81
              there was another email, too. my response to them all was this:

              My goal is to get from 130 to 125, and to not have my belly fat spilling over my pants so much. The way my tummy was when I was younger.

              I do eat something in the middle of the night. I'll try just having water and toughing it out.

              Thank you. Such great advice! Yes, I do need more veggies. I don't seem to make the time, and I also dont like veggies all that much. But I'll make more of an effort. Thank you for that.

              I don't generally eat grains or dairy, but I do here and there. I'll cut it out completely and see how that helps.

              I weigh 130 and want to lose a few pounds because my stomach sticks out more than my boobs do. It spills out over the top of my pants. I can't wear some of the clothes I used to. I'm not looking at weight as much as I'm looking at how clothes fit me. And measuring parts of my body: biggest part of stomach, below belly button: (1.12.12 and same measurement now, 2.29.12) 33.5", biggest part around bottom and thighs: 38.5"

              I just got some MCT oil! I was playing with doing bulletproof coffee (The Bulletproof Executive). He says to have a coffee with grassfed butter and MCT oil in the am, an then eat paleo between 2p and 8p. He says te coffee and mct oil are fat burning. But I want to do fast five. I dont like the idea of having coffee everyday. I have trouble sleeping with even one cup in the morning, and I'm concerned that burning out my adrenals.

              Do you suggest having the MCT oil before bed? At the close of my eating window?

              When you say fresh veggies, do you mean raw? Or not previously frozen?

              I only recently started tracking my food, more in an effort to eat more veggies - at least 50g of carbs a day. I was amazed to see I was eating much lower than that!!

              I do use a cast iron pan a lot, and have a good deal of beef. I'll try changing that up.

              Do you think that butter is not an ideal fat for weight loss?
              biggest part of stomach, below belly button: (1.12.12) 33.5"
              biggest part around bottom and thighs: (1.12.12) 38.5"

              Comment


              • #82
                so...all that to say i'm still tweaking. in general, i know that i'm doing extremely well. other than a little pooch, i've got a great figure and awesome health. i'm happy and energetic. i am insanely lucky. i'm enjoying getting this last 5% done, though. so i'll be adding veggies, avoiding gluten and dairy 100%, taking less iron in, not eating in the middle of the night even if it's torture for a little bit, adding coconut oil/ MCT oil. and possibly a little more intense exercise. we'll see how it goes!
                biggest part of stomach, below belly button: (1.12.12) 33.5"
                biggest part around bottom and thighs: (1.12.12) 38.5"

                Comment


                • #83
                  I've been doing some reading and have found a few other tweaks I want to try:

                  Carb loading after my crossfit workout. Here’s the quick and dirty Primal way to do it, according to Mark Sisson:

                  "On your heaviest training days (heavy lifting, sprinting, anything that results in glycogen depletion), increase your carbohydrates and limit your fat intake. Yes, limit your fat intake to around 50g (eyeball it – don’t demolish that stick of butter today). Don’t cut it out altogether, mind you, but emphasize carbs over fat. Fat doesn’t have much of a short-term effect on leptin, and, since we want to increase leptin in the short-term without gorging on overall calories, limiting fat and emphasizing carbohydrate is the way to go. Don’t do much to your protein intake. Just keep it relatively normal. Limit your refeeds to once, maybe twice a week, and always after really big workouts, but really go for it. Eat a lot of yams, sweet potatoes, fruit, plantains, squash – any Primal source of starchy carb will do the trick (grains and legumes are still problematic, so keep away). Eat more total calories than you’d normally eat and way more carbohydrate calories than you’d normally eat – at least 250 g-300 g worth. Finish your refeed day with a decent chunk of lean protein (chicken breast, cottage cheese)."

                  Read more: Carb Refeeding and Weight Loss | Mark's Daily Apple


                  I also want to add these Leangains losing 'stubborn fat' strategies:

                  Intermittent Fasting and Stubborn Body Fat | Intermittent fasting diet for fat loss, muscle gain and health

                  drink coffee or take caffeine during fast
                  bcaa before workout
                  alphaburn
                  increase activity during end of fasting state (i bike ride in the mornings, so that's a done deal)

                  Lastly, I'm thinking of trying a bigger eating window of ten hours per this:

                  "As we’re on the subject, I’ll also mention that I’ve revamped the diet guidelines I use for my female clients. For example, the fasted phase is now 14 hours by default, not 16 hours which is the case for men. This has brought about much greater diet compliance and less negative symptoms among women. The rationale for changing the guidlines makes a lot of sense based on the amount of feedback I’ve been getting, as well as my research on the topic. It turns out that women has lower plasma glucose concentrations than men after the same time spent fasting. In practical terms, this means that women in general are more likely to get moody and hungry if they go too long without feeding, while men can go longer without experiencing any negative effects, and this is exactly what I’ve been seeing. Men can do 16 hours quite easily, not so with women; for them, 14 hours is the sweet spot."

                  http://www.leighpeele.com/martin-ber...ting-interview

                  Which would mean eating between 10a and 8p. On non-training days, I'm going to start with a bulletproof coffee (butter and MCT oil) and eat again when i'm hungry after that.

                  On training days, i'll follow this guide:

                  If i train at 5:30pm -

                  12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
                  4-5 PM: Pre-workout meal. Roughly equal to the first meal.
                  8-9 PM: Post-workout meal (largest meal).

                  If i train at 12pm -

                  11.45 AM or 5-15 minutes pre-workout: 10 g BCAA
                  12-1 PM: Training
                  1 - 2 PM: Post-workout meal (largest meal of the day).
                  4 - 5 PM: Second meal.
                  9 PM: Last meal before the fast.

                  http://www.leangains.com/2010/04/leangains-guide.html

                  We'll see how that goes!
                  Last edited by czev; 03-02-2012, 10:32 AM.
                  biggest part of stomach, below belly button: (1.12.12) 33.5"
                  biggest part around bottom and thighs: (1.12.12) 38.5"

                  Comment


                  • #84
                    I've been obsessed with my tummy. I have been trying to reduce my waist circumferance for months now and have had zero success. I've been reading a lot of articles by fitness and nutrition experts. I also have a spirituality practice. And it has all been coming together to tell me one thing: quit obsessing. Love your exercise and food, love other parts of your life while doing the right thing with food and exercise, and the body will lean out effortlessly. This article sums it up beautifully:

                    The Marshmallow Test | Intermittent fasting diet for fat loss, muscle gain and health

                    So I'm going to set up an enjoyable program of food and fitness and let the rest go. No more research for a while. No more noticing my tummy. I'll wear mumu's if I have to. I'll check in again with my tummy in June. And if nothing happens, at least I'll have been happy along the way.

                    Here's my food and fitness plan:
                    biggest part of stomach, below belly button: (1.12.12) 33.5"
                    biggest part around bottom and thighs: (1.12.12) 38.5"

                    Comment


                    • #85
                      here we are, almost the end of july. i finally figured out that coconut oil was doing me in. i stopped taking it, and have not been as sleepy and am losing weight.

                      i am doing the bulletproof diet - superior quality coffee with butter (but no MCT oil, because its from coconut and makes me fat and sleepy!) and no sweetener (because stevia and all the stuff that ends in 'ol' like xylitol make me sleepy). i eat lunch at 2p and dinner at 6:30p. i often eat again at 9p because i haven't eaten enough during the day. i'm working on that.

                      i also figured out that broth makes me crazy tired. i think it's the long simmering and the histamines that are created. which is crazy, because i've been drinking it everyday for TWO YEARS! i realized it was doing me in when i saw that every time i go out of town, my energy is better. i'll try adding it back in at another time.

                      i'm currently doing a FODMAPS elimination diet, since coconut and avocado are on the list of do not eat, and both make me really tired. and lots of those foods make me crazy bloated and gassy.

                      i found an awesome doctor and am going to get a bunch of blood and saliva work done.

                      slowly, but surely, i'm feeling better and better. yahoo! hopefully menopause will be that much easier for me after doing all this!
                      biggest part of stomach, below belly button: (1.12.12) 33.5"
                      biggest part around bottom and thighs: (1.12.12) 38.5"

                      Comment


                      • #86
                        Interesting, you are the third person in the last month or so that has said coconut oil makes them gain weight. I have a feeling it does me as well so I stopped it also. Hopefully it will make a difference.

                        Who is your doctor?
                        Started Atkins:: 1996
                        Started Paleo: 2003
                        Illness Started: 2008
                        Started Leptin Reset: 01.10.2012
                        Thighs Starting Size: 54.8 cm
                        Thighs Goal Size: 53.5 cm
                        My Journal: http://www.marksdailyapple.com/forum/thread46986.html

                        Comment


                        • #87
                          I'm glad you updated! I can't eat coconut, either, although coconut oil doesn't seem to bother me. Good thing, b/c I've recently seen that too much other kinds of fat (apparently only CO doesn't require bile to digest) seem to be what are causing my constant bloating, and like you, I've been consuming tons of that for several years now! What a mystery this health thing is!
                          5'4" 39yo mother to five sweeties & married to their AMAZING DaddyGrok
                          Current Weight: 175lb__________________________________Goal: 135lb
                          Deadlift: 240lb________________________________________Back Squat: 165lb
                          Bench: 130lb__________________________________________Pre ss: 85lb
                          ***Winning a 20-year war against binge eating disorder***

                          Comment


                          • #88
                            Yay! I hope so, too.

                            My doctor is Dr. Justin Davis, aka the house doctor in San Francisco.

                            Urgent Care - Primary Care - House Calls - San Francisco - Bay Area

                            He ordered blood, urine, and saliva tests and I've done them all. We meet this Friday to discuss them all. I'll let you know if he is able to give me any good info, or not. Though, at this point, I'm feeling so good, I'm not sure what he could help with!
                            biggest part of stomach, below belly button: (1.12.12) 33.5"
                            biggest part around bottom and thighs: (1.12.12) 38.5"

                            Comment


                            • #89
                              Mama Grok, how fabulous to see you've met your weight goal and are still binge free. Your photo looks FANTASTIC. I'm thrilled for you!

                              Yes, what a mystery this health thing is, indeed. It's comical but sad that I've been having broth twice a day for two years, and am just now finding that it makes me tired. Better now than never! FODMAPs has been another critical part to the puzzle. I'm so excited to have this energy and a flat tummy. Now I understand how my sisters get so much done in a day!
                              biggest part of stomach, below belly button: (1.12.12) 33.5"
                              biggest part around bottom and thighs: (1.12.12) 38.5"

                              Comment


                              • #90
                                nine months later

                                just re-measured myself. my tummy went down 1-1/2" to 32", and my hip/ bum went down to 38".

                                i'm not sure what causes my post prandial somnolence any more. i thought eggs were a safe food, but i just had two and crashed. sigh.

                                i do have more energy in general, though. and i did lose the weight i was hoping to lose.

                                here are the notes from my doctor:

                                8-24-12:
                                Churyl, It was very nice meeting you. In general, I believe that you are in
                                excellent health and with no evidence of any significant disease states. As
                                discussed, your major concerns surround that you have felt that you have
                                some food sensitivities for some time, and also that you don't have the
                                energy that you would like to have; particularly post prandially. Below is a
                                review of what we discussed along with some specific recommendations for
                                you. I would like to follow-up with you in a few months to assess how you
                                feel with your dietary changes and additional supplements.

                                1. Cardiovascular:
                                . Your total cholesterol and LDL cholesterol are somewhat elevated. This
                                probably reflects your high fat diet that you tend toward. However, that
                                being said, your "good cholesterol," HDL, is also extremely High. There is
                                usually a genetic component to people with such a high HDL and these people
                                (such as you) have an extremely low risk of Cardiovascular disease.
                                Therefore, I think you should just monitor your cholesterol for significant
                                changes over the years, but No changes are needed at present.

                                2. Vitamin D:
                                . Continue Vitamin D supplementation. However, you are currently at an
                                optimal level so you should take care not to take too much. I would not
                                exceed 2000iu daily at present. Consider retesting in 6 months.

                                3. Vitamin B:
                                . Generally your B-vitamin levels look very good and this is reflected in
                                normal red blood cells.
                                However, your vitamin B-1 (Thiamine) levels are deficient. This probably
                                reflects poor dietary intake and also perhaps poor absorption.
                                . Vitamin B complexes are extremely important for the proper maintenance of
                                the Neuro-Endocrine system. Certain vitamins like vitamin C also complement
                                the B-complex vitamins.
                                Other B-vitamins, such as B-5, are very difficult to accurately measure, but
                                are quintessential for the proper functioning of the Adrenal Gland. I
                                recommend specifically the following Daily Vitamins based upon this:
                                . Vitamin B-1 (5x recommended dose)
                                . Vitamin B-5 (5x recommended dose)
                                . Vitamin C (liposheric Vitamin C) minimum of 3g/day or equivalent thereof.

                                4. Adrenal Gland and Sex Hormones:
                                . You show evidence of Adrenal Gland hypofunction. This is evidenced by the
                                direct testing of your sex hormones and cortisol levels, and also by your
                                general feeling of fatigue (although some of the fatigue is probably dietary
                                related).
                                . The above vitamin recommendations will help support your Adrenal Glands.
                                I would like you to begin with that, so as not to add too many treatments
                                simultaneously. However, after about 1 month, I believe that the below
                                listed herbs would help to support and regulate production of your sex
                                hormones.
                                . Energetix Brand Herbs: Nutrition program for Vitamin Scripts
                                a) Maca Gold -- full dropper twice daily
                                b) Endopath-F -- full dropper twice daily (take directly without mixing)
                                c) Core Cohosh Blend: Take 2 full droppers twice daily for the first 14
                                days of your menstrual cycle
                                d) Core Dong Quai: Take 2 full droppers twice daily for the last 14 days of
                                your menstrual cycle
                                e) Can consider Bioequivalent Estrogen/Progesterone supplementation for
                                future, but this would be a last resort.

                                5. Fatigue:
                                . Continue dietary changes/experiment (FODMAP's avoidance)
                                . Also could consider as last resort small amount of thyroid
                                supplementation.
                                biggest part of stomach, below belly button: (1.12.12) 33.5"
                                biggest part around bottom and thighs: (1.12.12) 38.5"

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