Week one of a ketogenic diet and meeting or exceeding the US Army's minimal standards for physical fitness on most mornings have had mixed results. Four pounds have been burned off, or 3% bodyfat. However, the congestive heart failure has hardly responded. Symptoms have stayed the same or worse than before, though symptoms do abate for a period of hours following cardiovascular exercise, only to return during sleep or spontaneously throughout the day. Given that I cannot literally exercise every minute of every day, these symptoms are likely indicative of a progressively deteriorating condition that can only decline with age. I'm resigned to this fact and unafraid, but I will need to make preparations to provide for my family in case of my potential passing sometime in the next couple decades.
Concerning ketosis, it can be helpful to follow a simple template for meals similar to the simplicity of workouts. One meal that is easy to prepare, healthy, and allows for the maintenance of ketosis while ensuring adequate nutrient intake is bacon, egg, and Brussels sprouts fried in bacon fat. This simple meal alone can sustain one's weight loss and exercise efforts unaltered and can be flexibly seasoned to one's liking. Further, I have found the bacon fat does not impact congestive heart failure symptoms and actually seems to help. However, this diet is BRUTALLY insufficient for comfortable exercise. Squats, pushups, and situps all suffer during ketosis. In fact, only walking and running speed appear to be unaffected.
Concerning the exercises, the reason for maintaining basic calisthenic movements is to defend against a total loss of muscle mass. Ketosis will catabolize tissues fairly indiscriminately and will prefer unused tissues first. Squats, pushups, and situps are crucial for not losing muscle in the legs, midsection, and upper body and my personal experience has borne out that mere full body exercises (kettlebell snatch, sprinting) are insufficient on their own. Targeted training to the point of momentarily muscle failure of the upper, middle, and lower body must occur most days to the point of discomfort for muscle to be maintained and to encourage burning fat instead of muscle for energy and recovery.
In total, week 1 has been a successful endeavor. It is tragic to not experience any lasting reversals of my condition, but at least this routine has offered structure and pride in my efforts. Further, it may be the case that congestive heart failure can reverse given consistent adherence to a healthier routine and enough improvement in other health markers such as reduced bodyweight, proper nutrient intake, and maintenance of a higher than normal level of fitness. I will not be discouraged this next week or others to follow. Hope will provide.
Update: ketosis is bullshit compared to plant based nutrition. See Dr. Greger's Daily Dozen for empirically validated dietary advice for disease prevention.
Wednesday, March 28, 2018
Wednesday, March 21, 2018
In Order to Win, One Must Allow Themselves to Win
A great disadvantage to rule followers is a reluctance to shamelessly seize victory. Principle is a foundation that has set apart the highest quality peoples of the world, but it has greatest relevance only when building a civilization and bonding together its contributors. When a civilization begins to decline, principles that used to constitute virtues, quickly become handicaps.
This impulse can be seen in one's earliest recollections of sport and contest. After one's team had taken a clear advantage in a game, gloating and mocking the enemy while demoralizing and humiliating them was seen as a great vice only fit for bullies and braggarts. Soon, most individuals of great capacity were encouraged not to push their advantage to the point of savagery following victory. This behavior would serve to discourage further contests and drive opponents from the field until no one would be left to play! For example, stealing a loser's girlfriend, vandalizing their property, and inflicting violence upon them following a game would be roundly condemned as the behavior of a tyrant, and the society would inflict appropriate social measures to prevent any reoccurence of these behaviors. And indeed, these behaviors in a social contest among peers should be roundly condemned, as they undermine society and weaken social bonds between competitors who should reconvene on the field of contest to again sharpen one another as iron whets iron.
However, what happens when these social sanctions are lifted for one side alone? What happens when the victor is allowed to plunder social positive regard following a victory? What becomes of a culture where the victor claims sexual conquests from the loser's women following victory and advocates for breeding the losers out of existence? Where does a society end up when violence against the losers of civilized social contests escalate to the point of extermination? One cannot retain their principles when they face an enemy who has none!
The enemy has won through lies, apathy, cunning, sophistry, threats, violence, nepotism and a savage disregard for basic principles of fairness, forgiveness, gentlemanly conduct, and honor. And clinging to one's honor when facing a dishonorable enemy risks exposing great weaknesses to that enemy, and encouraging them to conduct further attacks with ever more brazen offenses to human dignity.
Some of the principled are now beginning to understand that abandoning principles of fair play is the first casualty of war. They are beginning to understand that this conflict is not fucking sportsball where a referee can intervene when someone throws an elbow. They are learning not only to strategize, but to militarize, not just to respond to underhanded tactics, but to prevent them, and triumph over them. And they are beginning to rise beaten from the field after one too many illegal elbows to realize that winning will require worse measures in return. Some of the principled still believe the referees will intervene and that they can continue to fight opponents as fair competitors. But enough are beginning to realize that they must defeat the bullies with their own tactics, and then hold the referees to account and replace them.
To win will require them to dig deep into those tactics they were never allowed to practice and acknowledge that the enemy are not friends who they wish to ever face again in combat. They must seize victory when it is possible rather than allowing the enemy a fair chance to prevail. They must gloat haughtily when the enemy is outsmarted and strike where they are most sensitive following their injury. They must ignore pleas to the principles that failed. They must appropriate enemy women, mock the weaknesses of their men, and deny them the resources to regroup. They must make the enemy regret ever abandoning principle, and when the beaten plead for forgiveness, the sorry enemy should be met only with stony resolve and a doubling down on brutal reprisals. The aggrieved must do so with all means at their disposal in full accordance with the law, provided that the law is still being enforced equitably. This enemy has shown itself fully and the only missing component to victory is a team willing to use the same tactics in turn.
Finally, when the battle has been won and the enemies driven from the field with no desire to ever fight again, the victors must learn not only to role model the heroes of the fight, but to beware the examples of fallen antiheroes. The qualities that win a battle are made stronger through that victory. When one is allowed to win through fair debate, logical consideration of the facts, tempered discussion, and continual appeal to first principles, those qualities are strengthened. However, when one wins through deception, intimidation, brutality, and merciless sociopathy, those traits can insidiously prevail. Despite the necessity of compromising one's ethics, a monster is fed. And if one is not very careful, that slumbering beast weaned quietly on poisonous prey may soon grow into a more vile threat than the enemy it was originally raised to destroy.
This impulse can be seen in one's earliest recollections of sport and contest. After one's team had taken a clear advantage in a game, gloating and mocking the enemy while demoralizing and humiliating them was seen as a great vice only fit for bullies and braggarts. Soon, most individuals of great capacity were encouraged not to push their advantage to the point of savagery following victory. This behavior would serve to discourage further contests and drive opponents from the field until no one would be left to play! For example, stealing a loser's girlfriend, vandalizing their property, and inflicting violence upon them following a game would be roundly condemned as the behavior of a tyrant, and the society would inflict appropriate social measures to prevent any reoccurence of these behaviors. And indeed, these behaviors in a social contest among peers should be roundly condemned, as they undermine society and weaken social bonds between competitors who should reconvene on the field of contest to again sharpen one another as iron whets iron.
However, what happens when these social sanctions are lifted for one side alone? What happens when the victor is allowed to plunder social positive regard following a victory? What becomes of a culture where the victor claims sexual conquests from the loser's women following victory and advocates for breeding the losers out of existence? Where does a society end up when violence against the losers of civilized social contests escalate to the point of extermination? One cannot retain their principles when they face an enemy who has none!
The enemy has won through lies, apathy, cunning, sophistry, threats, violence, nepotism and a savage disregard for basic principles of fairness, forgiveness, gentlemanly conduct, and honor. And clinging to one's honor when facing a dishonorable enemy risks exposing great weaknesses to that enemy, and encouraging them to conduct further attacks with ever more brazen offenses to human dignity.
Some of the principled are now beginning to understand that abandoning principles of fair play is the first casualty of war. They are beginning to understand that this conflict is not fucking sportsball where a referee can intervene when someone throws an elbow. They are learning not only to strategize, but to militarize, not just to respond to underhanded tactics, but to prevent them, and triumph over them. And they are beginning to rise beaten from the field after one too many illegal elbows to realize that winning will require worse measures in return. Some of the principled still believe the referees will intervene and that they can continue to fight opponents as fair competitors. But enough are beginning to realize that they must defeat the bullies with their own tactics, and then hold the referees to account and replace them.
To win will require them to dig deep into those tactics they were never allowed to practice and acknowledge that the enemy are not friends who they wish to ever face again in combat. They must seize victory when it is possible rather than allowing the enemy a fair chance to prevail. They must gloat haughtily when the enemy is outsmarted and strike where they are most sensitive following their injury. They must ignore pleas to the principles that failed. They must appropriate enemy women, mock the weaknesses of their men, and deny them the resources to regroup. They must make the enemy regret ever abandoning principle, and when the beaten plead for forgiveness, the sorry enemy should be met only with stony resolve and a doubling down on brutal reprisals. The aggrieved must do so with all means at their disposal in full accordance with the law, provided that the law is still being enforced equitably. This enemy has shown itself fully and the only missing component to victory is a team willing to use the same tactics in turn.
Finally, when the battle has been won and the enemies driven from the field with no desire to ever fight again, the victors must learn not only to role model the heroes of the fight, but to beware the examples of fallen antiheroes. The qualities that win a battle are made stronger through that victory. When one is allowed to win through fair debate, logical consideration of the facts, tempered discussion, and continual appeal to first principles, those qualities are strengthened. However, when one wins through deception, intimidation, brutality, and merciless sociopathy, those traits can insidiously prevail. Despite the necessity of compromising one's ethics, a monster is fed. And if one is not very careful, that slumbering beast weaned quietly on poisonous prey may soon grow into a more vile threat than the enemy it was originally raised to destroy.
Eating the Army for Breakfast
Recently, out of the clear blue, I've developed congestive heart failure from high blood pressure at an atypically young age. The mixture of a high stress lifestyle, above normal bodyweight for an extended period of time, and a tendency to indulge in high carb foods have taken an enormous toll on my health which is now becoming difficult to conceal from myself or others. I've walked, sprinted, lifted, and kickboxed to the point where I pack "power in my pocket" and stand a good chance of defending myself and others with or without supplementary weaponry. However, my own heart is having trouble keeping up, and I know very well the risks of continuing to exert myself with this condition.
I've also dieted conscientiously for the past 2 years. Intermittent fasting, cutting out all fats, and one meal a day have all failed. So far, the one attempt with any success has been a week long stint with ketosis dieting, which I'm pleased to report almost immediately reversed symptoms and resulted in much greater energy after a miserable transition through a debilitating keto flu lasting 3 days. Considering the success of this approach, and my seeming inability to keep fucking weight off while eating even healthy sources of carbs, I'm now at the cusp of an unprecedented experiment.
One reason I haven't attempted a ketosis reset earlier had to do with the cognitive demands of my post. Going foggy was not an option. However, given the severity of my symptoms and the inevitable ending of a certain early death, I will need to take my chances. For the next 6 weeks, I am going without starches or sugars to the extent possible and subsisting solely on meat, eggs, select nuts, cheese, and green vegetables. This worked incredibly well during my first experiment, however I also fear losing strength. Given the charged political environment and my implied obligation to be ready when called to engage and eliminate threats to my family, loss of physical power would be unacceptable. However, since I now don't have a choice in the matter, I've needed to devise a method for maintaining adequate strength, while losing maximal strength as a tactical trade off. I call my approach Eating the Army for Breakfast.
The workout is a simple morning routine meant to be completed as quickly as possible 5-6 days a week in conjunction with a daily routine of walking. For time, I will complete 100 bodyweight squats, 35-50 pushups, and 35-50 situps followed by a brisk jog, or in other words, maintain a capacity to exceed the Army's old physical fitness standards while my body is in the throes of ketosis induced exhaustion and weakness. If successful, I should be able to break through the keto slump into full ketosis without losing significant amounts of muscle. It is meant to be a consistent stress that will not overwhelm the recovery capacity of my systems under ketosis and will set adequate physical fitness as a baseline to which my systems will adapt, when I become fully keto-adapted. In other words, I will attempt to purposefully LOSE strength but only to the point of being as strong as a passable Army recruit. I hope this will have the simultaneous effect of reversing my declining health while also retaining practical self defense capacity.
In conjunction with these additional workouts, I will maintain lifting kettlebells, pullups, dips, and high kicking exercises. If that doesn't put me back in healthy shape, my time is probably up no matter what I do.
Tl;dr: For 6 weeks, no carbs. 5-6 days a week: 100 bodyweight squats, max pushups, max situps, run briskly. No other changes are allowable to my weekly routine. Get healthy or die trying.
I'll be updating this blog as the experiment progresses. Death is a clever enemy that will one day win. I intend to make it bleed for the privilege, and this next 6 weeks will be a surprise surge that I have good reason to believe will swing the battle in my favor.
I've also dieted conscientiously for the past 2 years. Intermittent fasting, cutting out all fats, and one meal a day have all failed. So far, the one attempt with any success has been a week long stint with ketosis dieting, which I'm pleased to report almost immediately reversed symptoms and resulted in much greater energy after a miserable transition through a debilitating keto flu lasting 3 days. Considering the success of this approach, and my seeming inability to keep fucking weight off while eating even healthy sources of carbs, I'm now at the cusp of an unprecedented experiment.
One reason I haven't attempted a ketosis reset earlier had to do with the cognitive demands of my post. Going foggy was not an option. However, given the severity of my symptoms and the inevitable ending of a certain early death, I will need to take my chances. For the next 6 weeks, I am going without starches or sugars to the extent possible and subsisting solely on meat, eggs, select nuts, cheese, and green vegetables. This worked incredibly well during my first experiment, however I also fear losing strength. Given the charged political environment and my implied obligation to be ready when called to engage and eliminate threats to my family, loss of physical power would be unacceptable. However, since I now don't have a choice in the matter, I've needed to devise a method for maintaining adequate strength, while losing maximal strength as a tactical trade off. I call my approach Eating the Army for Breakfast.
The workout is a simple morning routine meant to be completed as quickly as possible 5-6 days a week in conjunction with a daily routine of walking. For time, I will complete 100 bodyweight squats, 35-50 pushups, and 35-50 situps followed by a brisk jog, or in other words, maintain a capacity to exceed the Army's old physical fitness standards while my body is in the throes of ketosis induced exhaustion and weakness. If successful, I should be able to break through the keto slump into full ketosis without losing significant amounts of muscle. It is meant to be a consistent stress that will not overwhelm the recovery capacity of my systems under ketosis and will set adequate physical fitness as a baseline to which my systems will adapt, when I become fully keto-adapted. In other words, I will attempt to purposefully LOSE strength but only to the point of being as strong as a passable Army recruit. I hope this will have the simultaneous effect of reversing my declining health while also retaining practical self defense capacity.
In conjunction with these additional workouts, I will maintain lifting kettlebells, pullups, dips, and high kicking exercises. If that doesn't put me back in healthy shape, my time is probably up no matter what I do.
Tl;dr: For 6 weeks, no carbs. 5-6 days a week: 100 bodyweight squats, max pushups, max situps, run briskly. No other changes are allowable to my weekly routine. Get healthy or die trying.
I'll be updating this blog as the experiment progresses. Death is a clever enemy that will one day win. I intend to make it bleed for the privilege, and this next 6 weeks will be a surprise surge that I have good reason to believe will swing the battle in my favor.
Subscribe to:
Posts (Atom)