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  • I do some independent lifting on the weekends when I feel like we haven't been doing enough of a particular lift or lifts at crossfit. So sometimes I'll bench press, do sidebends (hold a kettlebell in one hand and bend your torso towards that side that's holding the kettlebell), and do push press or lunges on a weekend day. Lifts are usually no more than 30 minutes.

    My journal

    Comment


    • Just had to share this...

      Called my mum earlier. She'd been drinking, but the first thing she said to me was that she'd had a really vivid dream about me the night before. She said I came into our house in Poland wearing my winter coat and carrying a suitcase, and I told her that "they" had taken all my identification from me. And that I had to start again. She said I seemed happy about this.

      I asked my mum what she thought it meant, and she said that I've been reborn. I was like... wow. My mum is not a "spiritual" person at all... but I thought this was really prophetic.

      Anyway, time to remind myself of my new protocols:

      New Exercise regime:
      Monday: Lift heavy, swim slowly.
      Tuesday: Swimming, body weight exercises.
      Wednesday: Swimming, body weight exercises.
      Thursday: Swimming, Yoga (intense)
      Friday: Lift heavy, swim slowly.
      Saturday: Dance Aerobics.
      Sunday: Yoga (intense).

      Got to figure out a lifting protocol. Simon from the Moar Peat thread suggested a lot of stuff so might try that next week

      Diet
      - I don't think I'm going to do the OJ mixed with gelatine as one meal a day. I don't like OJ enough, and don't find it satiating. Will try milk instead - I love that shit
      - Carrot salad every day... not happening. Might have one carrot every two days.
      - Teaspoon of coconut oil. Also not happening. Since I stopped chronic cardio I''m not getting any cravings anymore .
      - More animal Vit A: liver, crab, oysters. How often should I be striving for Vit A? I'm so erratic with it.

      Originally posted by diene View Post
      I do some independent lifting on the weekends when I feel like we haven't been doing enough of a particular lift or lifts at crossfit. So sometimes I'll bench press, do sidebends (hold a kettlebell in one hand and bend your torso towards that side that's holding the kettlebell), and do push press or lunges on a weekend day. Lifts are usually no more than 30 minutes.
      Cool, thanks for the info!
      "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

      In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

      - Ray Peat

      Comment


      • Good, but wouldn't you need a rest day?

        How's your appetite these days? I am a little bit hungrier this week, but not binge-y at all. Still very much normal.

        Dreams confuse me. Always have.

        Comment


        • Originally posted by Graycat View Post
          Good, but wouldn't you need a rest day?

          How's your appetite these days? I am a little bit hungrier this week, but not binge-y at all. Still very much normal.

          Dreams confuse me. Always have.
          Ah yeah: usually after five days my body needs a rest It's just a loose structure. I've no idea if I'll want to swim that often

          Appetite is pretty minimal again! I'm sure Derp and Zach were right that it was the exercise. I was stressing my body out way too much, and it was screaming for relief. It's pretty fascinating. Taking a more zen approach to exercise feels right.

          Have you been stressed at work, or exercising more? That could be why you're hungrier. Or, you just need some extra nutrition Meant to ask - when are you getting your labs?
          "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

          In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

          - Ray Peat

          Comment


          • Originally posted by YogaBare View Post
            Have you been stressed at work, or exercising more? That could be why you're hungrier. Or, you just need some extra nutrition
            Stress level is not too bad and exercise is about the same, but less intensity. I'm not worried about my appetite, I'm still at ~1500 cals or so and I don't think that's too much.

            Meant to ask - when are you getting your labs?
            I'm going tomorrow morning, but it might take a while to get the results.

            Comment


            • Originally posted by Graycat View Post
              I'm going tomorrow morning, but it might take a while to get the results.
              Lmk how it goes!

              6th Sept 2013

              And, I've realised that I'm suddenly keeping a detailed journal again, lol.

              In spite of keeping my progesterone intake high, I got my period AGAIN yesterday after two iron-rich meals So fucking annoying. At least this was a 21 day cycle instead of a 14. I got an appointment to see the endo for the 31st Oct, but in the interim I'm tempted to go on Provera in addition to the prog oil. I just can't handle bleeding this often. It's so exhausting.

              Exercise
              Still managed to exercise!

              - Swam 660 metres (.41 miles) breast stroke, focusing on breathing, technique, and speed. I'm noticing huge improvements in my swimming actually. My form is really good, my speed is increasing all the time, and there is a lot more power to my strokes now. I'm really getting into it again, after so many years It's pretty hard to make breast stroke cardiovascular though, so it doesn't rank as intense exercise.
              - Body weight exercises (combined some of Zach's regimes): 20 pistols, 40 split squats, crow several times, a few handstand kick ups.

              New Exercise regime -Tweaks
              I'm going to divide the swimming into three approaches: cardio swimming (doing a lot of front crawl), resistance swimming (focusing on power in breast stroke, like I did today), and moving around slowly swimming (focusing on breath).

              I could probably lift three times a week, splitting body parts:

              Session one: All over (squat, DL, clean and jerk)
              Session two: Legs (lunges, squats, weighted hip bridge)
              Session three: Arms / chest (bench press, overhead press, push press, penally rows, curls, chair dips, shoulder presses. Need to google all these, lol)

              So, on a weekly basis (probably taking a day off every five days):

              Monday: Lift heavy (legs), swim slowly.
              Tuesday: Cardio swimming, body weight exercises.
              Wednesday: Lift heavy (All), swim slowly.
              Thursday: Resistance swimming, Yoga (intense)
              Friday: Lift heavy (arms), swim slowly.
              Saturday: Resistance swimming, Dance Aerobics.
              Sunday: Cardio swimming, Yoga (intense).

              Food
              Posted about this on the RP thread, had another shit night's sleep; fuelled by hunger So today's food was:

              2.30am - galia melon, 300g cottage cheese (back to sleep)
              8am - 300gs cottage cheese, coffee with gelatine and milk (back to sleep)
              10.30am - Orange and carrot juice
              1pm - 65 gs oysters, 3 plums
              3pm - coffee with gelatine and milk
              7pm - 65 gs oysters, 3 plums, decaf tea w/milk and sugar.
              10pm - 300gs cottage w/ maple syrup; hot milk w/gelatine and sugar.

              total cals: 1,900?

              Body
              - Feels really open and mobile - the hula hooping and mobility exercises are working fast!
              - I'm going to start weighing myself again as i need some encouragement that what I'm doing is working. I am unbelievably sick of this weight loss thing.
              - Going to take chromium before bed tonight, and add cinnamon to my hot milk. Both meant to stabilise blood sugar.
              - Going to start using my red lamp as soon as I get my stand from Ireland...
              - Ordered desiccated thyroid..! We'll see what happens. Bit nervous about taking it before I go to the Endo though. I'l have to have a whole battery of tests done before my appointment in October, and I won't know what to say if my thyroid numbers improve. Should I tell him I'm taking unprescribed thyroid? He'd probably freak...
              Last edited by YogaBare; 09-06-2013, 02:48 PM.
              "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

              In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

              - Ray Peat

              Comment


              • about he frequent periods. Re. waking up in the middle of the night hungry, I used to do that a lot many years ago. I'm not sure whether this could be due to unstable blood sugar, or because of not getting enough calories throughout the day. You are exercising quite a bit, so that well may be the issue. I know you posted about this on the RP thread, but I haven't had a much of a chance to read today.
                Are you eating solid (dense) meats, like lean steak for example? I find it very satiating, too.

                Lmk how it goes!
                Oh, I'll definitely share, once I get the results.

                Comment


                • Originally posted by Graycat View Post
                  about he frequent periods. Re. waking up in the middle of the night hungry, I used to do that a lot many years ago. I'm not sure whether this could be due to unstable blood sugar, or because of not getting enough calories throughout the day. You are exercising quite a bit, so that well may be the issue. I know you posted about this on the RP thread, but I haven't had a much of a chance to read today.
                  Are you eating solid (dense) meats, like lean steak for example? I find it very satiating, too.
                  Thanks lady. At least this period isn't flooring me like the other ones have. I feel a bit depressed and tired, but nothing compared to how the other cycles have been.

                  Well, my rationale is that some people can fast without it disturbing their sleep, so it must be another factor. Actually I'm hardly eating any meat... I can't remember the last time I ate beef was! But I eat shell fish most days, so I don't think I'm missing anything. Meat doesn't satiate me as much as dairy or shell fish. I find I'm hungry again after a few hours.

                  Btw, what hormones did you actually get tested for?

                  Saturday, 7th Sept

                  Still feeling pretty tired from the period, but luckily I managed to reduce the bleeding by slathering myself in progesterone oil I'm feeling pretty mopey and anti-social though. I should be back to normal tomorrow...

                  WOW. The way I feel today used to be my default setting. How amazing is it that my "normal" is now what my "good" used to be?!

                  Exercise
                  Well, all this "regime" is doing is proving that I'm not good with regimes! Didn't swim or go to Dance aerobics today! Didn't feel like doing any cardio. Soo,

                  Played in park: swing, tightrope, trampoline.
                  Did yoga: a lot of crow, chataranga, planks, side planks, and lots of mobility movement. Probably an 75 mins. Really nice workout, felt amazing after it.

                  Food
                  Not happy with my food today. All I wanted to eat was cottage cheese! Don't like it when I'm eating so much of it - feels like I should be getting more variety.

                  8am - 600gs cottage cheese
                  11am - coffee w/milk and gelatine, orange and mango juice
                  2pm - watermelon; green tea jello; 1 plum
                  4pm - green tea jello, coffee w/milk and gelatine
                  6pm - watermelon, 1.2 kg cottage cheese (!!!) w/ maple syrup.

                  Meant to have a last meal before bed, but I've eaten enough now.
                  Last edited by YogaBare; 09-07-2013, 01:42 PM.
                  "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

                  In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

                  - Ray Peat

                  Comment


                  • Re. meat: For me it depends on my mood. Today it's been all soft foods - milk, cottage cheese, an egg and lots of fruit. The watermelon I bought this morning was great.
                    Re. depressed and tired: Sorry to hear. I've been in some kind of funk, that is taking permanent presence in my life for weeks now
                    I have no idea whether it's situational (I have some sh...tuff going on. Can't decide whether I want to write about it in my journal or not ) or some type of hormonal imbalance. Trying to figure all this stuff now.

                    Exercise
                    Well, all this "regime" is doing is proving that I'm not good with regimes! Didn't swim or go to Dance aerobics today! Didn't feel like doing any cardio. Soo,

                    Played in park: swing, tightrope, trampoline.
                    Did yoga: a lot of crow, chataranga, planks, side planks, and lots of mobility movement. Probably an 75 mins. Really nice workout, felt amazing after
                    Loved that! It's all about spontaneity. I like it when it doesn't go by schedule, but I still get plenty of exercise.

                    Btw, what hormones did you actually get tested for?
                    I got the blood drawn yesterday for the full female hormonal panel:

                    Chemistry Panel (Complete metabolic panel with lipids); CBC; DHEA-S; Estradiol; Total Estrogen; Progesterone; Pregnenolone; Total and Free Testosterone; Sex Hormone Binding Globulin (SHBG); TSH; T3

                    I hope to get the results sometime next week.

                    Comment


                    • Hey yogabare,

                      Have you ever considered trying traditional chinese medicine (TCM) to help with your periods/hormonal imbalance? In my mid-20s, my cycles were 35-45 days long, with the occasional 21-day cycle. My diagnosis was PCOS and my cycles were anovulatory (hence no baby after 2 years of trying). The fertility specialist was able to get my cycle to 26 days and force ovulation with hormones, but I did not react well to the hormones, and no pregnancy resulted from these cycles.

                      Anyhow, I resorted to a TCM doctor instead, used some herbs, and within 2 months, my cycles were 26 days long on its own, and I conceived twice (miscarried first one) in a row. Being able to conceive meant the cycles normalized, with ovulation on exactly day 12, and 14-day luteal phase.

                      TCM doctors also ask a lot about the quality of the blood flow during cycles that allopathic doctors don't. Dark red, clotting, excessive bleeding, etc., are not normal.

                      Comment


                      • Originally posted by Graycat View Post
                        Re. depressed and tired: Sorry to hear. I've been in some kind of funk, that is taking permanent presence in my life for weeks now
                        I have no idea whether it's situational (I have some sh...tuff going on. Can't decide whether I want to write about it in my journal or not ) or some type of hormonal imbalance. Trying to figure all this stuff now.

                        I got the blood drawn yesterday for the full female hormonal panel:

                        Chemistry Panel (Complete metabolic panel with lipids); CBC; DHEA-S; Estradiol; Total Estrogen; Progesterone; Pregnenolone; Total and Free Testosterone; Sex Hormone Binding Globulin (SHBG); TSH; T3

                        I hope to get the results sometime next week.
                        I'm really sorry to read that! I thought you'd been doing really well since your hiccup a few weeks ago?

                        What I've noticed is that my hormones really affect how I respond to external stimulus. When I started taking Vitex I noticed a huge shift in my perspective, which sounds completely odd, but it was an instant result. I figure if hormonal fluxes (get my TOM) can cause me to feel needy and mopey, then other hormonal fluxes can certainly cause the opposite. So basically I'm saying that your mood could be both, you know?

                        No pressure for you to ever share if you don't want to. Personally I find it helps, a lot. And it's your journal after all, you can do what you like

                        That's a very comprehensive panel! I didn't get half that stuff done (and don't know what most of it means!!) The only extra thing I got was Prolactin, which is useful to know.

                        Originally posted by girlhk View Post
                        Hey yogabare,

                        Have you ever considered trying traditional chinese medicine (TCM) to help with your periods/hormonal imbalance? In my mid-20s, my cycles were 35-45 days long, with the occasional 21-day cycle. My diagnosis was PCOS and my cycles were anovulatory (hence no baby after 2 years of trying). The fertility specialist was able to get my cycle to 26 days and force ovulation with hormones, but I did not react well to the hormones, and no pregnancy resulted from these cycles.

                        Anyhow, I resorted to a TCM doctor instead, used some herbs, and within 2 months, my cycles were 26 days long on its own, and I conceived twice (miscarried first one) in a row. Being able to conceive meant the cycles normalized, with ovulation on exactly day 12, and 14-day luteal phase.

                        TCM doctors also ask a lot about the quality of the blood flow during cycles that allopathic doctors don't. Dark red, clotting, excessive bleeding, etc., are not normal.
                        Hey girl I did go for acupuncture a few times... I love the experience, but I didn't notice any improvements. I always feel tired after it in fact. Do you remember what herb they put you on? I have the same problem - I don't ovulate, so technically I'm infertile, but I get my period every 14 days... which is exhausting to say the least

                        This is going to sound a bit odd, but do you think there was a reason that your female sex hormones got messed up? I believe in the mind-body connection, and in my case I had some experiences that I do believe caused this.

                        Sunday, 8th Sept
                        Woke up this morning IN A FUNK! I feel seriously angry. I was climbing the walls last night trying to get to sleep. Went to bed pretty early, and after tossing and turning for an hour started to dose off... Then my alcoholic flate mate came home, slamming the door, and jolted me awake. I was awake until 3am, then I woke at 6.30am, starving in spite of having eating a ton of food yesterday. Literally ate 200gs of Gouda for breakfast (ugh - 600 cals right there. And 60gs of fat, OMG )... and a small melon. Now I'm sitting back in bed raging that 1) I'm fat, 2) my sleep is so f-ed up.

                        Update:

                        Exercise:
                        30 mins Yoga / body weight, focusing on legs. Locust: single and double leg x 5 each; split squats x 40, some other stuff. Felt great afterwards!

                        So, my weekly regime ended up like this:

                        Monday: Lifting (one hour)
                        Tues: Sprint swim (.46 miles)
                        Wed: Body weight exercises (30 mins), hula hooping
                        Thurs: Lifting (30 mins), swim slowly (.42 miles)
                        Fri: Resistance swimming (.42 miles)
                        Sat: Body weight exercises / yoga (75 mins)
                        Sun: Body weight exercises (30 mins)
                        Last edited by YogaBare; 09-08-2013, 03:04 PM.
                        "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

                        In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

                        - Ray Peat

                        Comment


                        • I am on a sort of similar journey. I've struggled with body image and food fear for a long time. I've restricted my diet for as long as I can remember, and want so much to be able to eat what I feel like eating. I've (tried to be) LC forever, and it's just resulted in binges.
                          I look around and see beautiful, thin women eating carbs, and so I think, wait, am I missing something? Maybe I'm not right after all, and carbs are not the enemy of health and weight loss. After all, I've tried forever to stay away, and it's always been so so hard for me to drop weight.
                          Over the last couple of months, I've worked to increase food variety. Not really incorporating grains as of yet, they've always been a huge trigger for me and so make me nervous. I've started eating some cheese, and have some cottage cheese I'll try tomorrow. Fruit consumption has gone way up. And wine too. Goal is to continue to decrease fat. And it turns out I don't really like meat that much, so I'm trying to figure out other sources of protein.

                          It's nice to read how much you've overcome! Hopefully I'm not too far behind ya

                          Comment


                          • Originally posted by YogaBare View Post
                            Hey girl I did go for acupuncture a few times... I love the experience, but I didn't notice any improvements. I always feel tired after it in fact. Do you remember what herb they put you on? I have the same problem - I don't ovulate, so technically I'm infertile, but I get my period every 14 days... which is exhausting to say the least

                            This is going to sound a bit odd, but do you think there was a reason that your female sex hormones got messed up? I believe in the mind-body connection, and in my case I had some experiences that I do believe caused this.
                            I remember asking my TCM doctor about acupuncture because that was next on my list to try, and he told me specifically that acupuncture wouldn't help solve my problem (infertility). He prescribed a lot of herbs, all Chinese characters I don't recognize... I boil them together to make a potent soup, taken 4x a week.

                            I've been a super anxious person my whole life, especially in social conditions, and I think the combination of anxiety, stress, depression contributed to messed-up hormones. In college, whenever there were exams or papers due, I already know with certainty my period would delay/skip. Then I developed body image issues and eating issues, I stopped menstruating for some time. None of this bothered me then, only became an issue when trying to conceive.

                            It's great that you're doing all this to regain balance and sharing it with others. It's not just whining! I felt so alone back then during my struggles with ED, body image, anxiety, depression. My family comes from a generation that doesn't believe in mental/emotional disorders, lol.

                            Comment


                            • Originally posted by FireFinder View Post
                              I am on a sort of similar journey. I've struggled with body image and food fear for a long time. I've restricted my diet for as long as I can remember, and want so much to be able to eat what I feel like eating. I've (tried to be) LC forever, and it's just resulted in binges.
                              I look around and see beautiful, thin women eating carbs, and so I think, wait, am I missing something? Maybe I'm not right after all, and carbs are not the enemy of health and weight loss. After all, I've tried forever to stay away, and it's always been so so hard for me to drop weight.
                              Over the last couple of months, I've worked to increase food variety. Not really incorporating grains as of yet, they've always been a huge trigger for me and so make me nervous. I've started eating some cheese, and have some cottage cheese I'll try tomorrow. Fruit consumption has gone way up. And wine too. Goal is to continue to decrease fat. And it turns out I don't really like meat that much, so I'm trying to figure out other sources of protein.

                              It's nice to read how much you've overcome! Hopefully I'm not too far behind ya
                              Welcome Firefinder And thanks so much for the encouragement. It's easy to forget that where you are now is often the place that you used to want to be. I've pretty much kicked the binging and most of my food issues; now it's really just a matter of getting my body composition to where I want it to be.

                              So, how long have you been LC for, and how long have you been binging? Did you see there was a thread a few days ago called "On a low carb diet, do you binge?" I think severely restricting a macronutrient that you need will eventually result in the body overriding the brain and meeting the energy demands via a binge. It's interesting though, because some people binge if they don't get enough fat. My BED started when I went vegetarian. But definitely it was the worst it's even been when I was low carb. Carbs are definitely not the devil and are way more nutrieous than fat. I also never felt satiated on a high fat diet.

                              You mentioned in your PM that starch makes you hungry - can I recommend that you don't reintroduce it just yet? Stick to fruit and simple sugars (honey, maple syrup, white sugar). I also wouldn't go for grains.

                              Have you ever supplemented with gelatine? It's an amazing appetite suppressant, and it's also a source of protein that's great for your hair, skin, gut etc Do you like shell fish?

                              Originally posted by girlhk View Post
                              I remember asking my TCM doctor about acupuncture because that was next on my list to try, and he told me specifically that acupuncture wouldn't help solve my problem (infertility). He prescribed a lot of herbs, all Chinese characters I don't recognize... I boil them together to make a potent soup, taken 4x a week.

                              I've been a super anxious person my whole life, especially in social conditions, and I think the combination of anxiety, stress, depression contributed to messed-up hormones. In college, whenever there were exams or papers due, I already know with certainty my period would delay/skip. Then I developed body image issues and eating issues, I stopped menstruating for some time. None of this bothered me then, only became an issue when trying to conceive.

                              It's great that you're doing all this to regain balance and sharing it with others. It's not just whining! I felt so alone back then during my struggles with ED, body image, anxiety, depression. My family comes from a generation that doesn't believe in mental/emotional disorders, lol.
                              It's really interesting isn't it... the emotions / mind effect the physiology, and over long periods of time this becomes a permanent state (disease / illness) which effects the emotions / mind! In my case I went through a lot of sexual trauma and I think that's what fucked me up. What do you think gave rise to your anxiety? Was it family related?

                              And thank you - that really means a lot! I struggled alone with all this for 13 years - it was only with the support of the MDA community that I've been able to come through it! Support is crucial in healing. And the prism of other people's experiences give you pathways to explore other things. I know it sounds minor, but even after all the emotional work I did, giving up starch has been one of the biggest step in overcoming the ED
                              "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

                              In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

                              - Ray Peat

                              Comment


                              • Hey lady,

                                I'm not saying that with more exercise your body comp won't improve (I'm certain it will) but I'm wondering what you ideal body comp really is? What are you striving to look like and is it something realistic? It most likely isn't the case that you will ever look like what you did when you were in the throws of your ED without, well, going back into the throws of an ED. But again you may or may not be striving for that. So, my original question... where are you trying to end up? I don't want you to be struggling for something that isn't healthfully unobtainable.
                                Is it weird in here, or is it just me?

                                Comment

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