Craig Constantine

Email apnea

November 22, 2021

Over the course of six months, Stone observed the breathing patterns of hundreds of people while seated at a computer. She found that four out of five held their breath or breathed shallowly while checking their email.
~ Jessica Fish from, https://cmxhub.com/drop-stop-and-breathe-curing-email-apnea-for-community-professionals/

This is not a metaphor. Literal apnea while reading email. Not some people, but most people. Practice breathing— far too many people think they know how to breath, when in fact they don’t. Practice posture— far too many people think they know how to sit, when in fact they don’t. Practice getting up and fleeing from your computer— far too many…

Success

October 26, 2021

To laugh often and much, to win the respect of intelligent people and the affection of children […] to leave the world a bit better […] to know even one life has breathed easier because you lived. This is to have succeeded
~ Ralph Waldo Emerson

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Yes, relax

August 7, 2021

This is the training. Relax the narrative, loosen your view, and drop into the openness of the present moment. Breathe deeply, and relax your body. Relax the jaw, relax the muscles in your torso. Feel the openness in this moment.
~ Leo Babauta from, https://zenhabits.net/relaxed/

It took me a long time to understand that the only source of stress in my life is myself.

I’ve been in two car crashes where I’ve instantly gone from automobile operator to roller-coaster rider. I’ve been absolutely wiped out, in countless variations, in martial arts context. I’ve discovered mid-air that I’ve been launched off my mountain bike. I’ve been obliterated while skiing. I’ve had too many—I’m refusing to count—nearly serious automobile accidents where my driving skills, applied consciously with to-the-inch and to-the-split-second accuracy saved the day. I’ve had bones broken. I’ve been fallen upon, by a poor fellow who was saved from an 8-foot, head first, fall onto concrete… by the flex of my rib cage. I’ve been hit in the face with a max-power, line-drive, point-blank soccer ball penalty kick. I’ve been flattened by a skull-to-skull running-speed impact. Sucker-punched in the gut. T-boned into the sticker-bushes at high speed on a bicycle. Beaned by a 2×6 board. I once fell 12 feet from a tree with my head being the first thing to land… on a tree root. I’ve been clipped by a truck, and blown a bicycle tire at high speed, ending up happy to reach the ditch rather than the asphalt. I rear-ended a car at speed (on my bicycle.) I’ve been banged up, flipped over, slammed into, … but also yelled at, and put upon. I had someone angrily invoke the name of my dead father in an attempt to shame my actions. I’ve been laughed at, and picked last in gym class. I’ve run out of money and bummed rides to work. I’ve been chewed out by a boss. I’ve had my credit card declined while in public. I’ve been scammed by street hustlers, lied to by various people, and pre-judged in various dimensions.

…and I can now truthfuly say: The only source of stress in my life is myself.

Zoomed way, way out

August 4, 2021

It’s true that such adaptations are now anachronistic; they have lost their relevance. But the trees have been slow to catch on; a natural consequence of the pace of evolution. For a tree that lives, say, 250 years, 13,000 years represents only 52 generations. In an evolutionary sense, the trees don’t yet realize that the megafauna are gone.
~ Whit Bronaugh from, https://blog.longnow.org/02014/06/24/ecological-anachronisms/

There’s an effect in film making which you’ve seen but may not have realized exactly what you were seeing: The dolly zoom shot. “The dolly zoom is a famous technique invented by Alfred Hitchcock for his 1958 film Vertigo. The shot is achieved by simultaneously tracking backwards or forwards while zooming in or out.”

The narrator is too breathless for my tastes, but still, take a few minutes to watch this explanation of the dolly-zoom. You can thank me later: https://nofilmschool.com/2017/05/watch-what-dolly-zoom-can-do-you

Ahem. Now, back to my top-quote and what I wanted to say in the first place…

Text-based, disorienting dolly-zoom!

And sometimes I trip over answers

June 28, 2021

Why do great writers write?
~ Shane Parrish from, https://fs.blog/2016/11/what-makes-writers-write/

Why, indeed. I write—and this reason is one of many mentioned in that article—because it’s the only way I know to be sure I actually understand a concept. I used to think that, at least some of the time, I was writing because I had something which I found interesting, and I’d wanted to share it. But I now realize that, no, what makes me want to share it is that I don’t want to forget it [the interesting thing.] Wait, sorry. I’m not explaining this very well. I write because the act of pinning-down my thoughts, to create concise— no wait, it’s not really about concision. (Score! It’s a rare day in mixed metaphors that I get to use that one.) The act of choosing one idea, from my usual flurry of thoughts, forces me to evaluate them; Choosing forces me to decide which of these thoughts is the most important— *derp* I was talking about why I write, and now I’m talking about how I write. I’ve gone astray. With word play. Clearly then, I am not a great writer, and actually I never claimed to be one, nor have I ever, truth be told—interjections be interjected… Do you know the difference between using—these guys—or these guys, to delimit an aside, (versus going full-on into parenthesis)? Swimming. Dashes are when you expect the swimming reader to duck their head under water, and commas—but never comas—are for a brief dive in the shallow end, (and we get out the parenthesis when our swimmer needs the warning that a deep breath will be required before we dive to the bottom of the deep end to investigate something sparkly spotted therein.) Quite proud of that ridiculous, previous sentence which uses as it espouses the variations thereof. *glancing up* Wait no, I’ve written a rambling wall of text.

Why, indeed, do I write? CLEARLY I have no frickin’ clue.

Perhaps I should settle for: Why did I write this post? Why did I use that linked article, combined with a title hinting that I learned something over which I’d tripped? Because It contains a larger block of context around a quote which I already, very much liked about the Muse.

PS: The title is a reference to, Sometimes I look stuff up.

Jesse D.

May 26, 2021

The idea of repetition and stasis are a fool’s errand. We are changed from one day to the next, one moment, one breath. Acknowledge that you are moving and the question then is speed not whether, and Plato says not to discourage yourself over that. Thank you for a Sunday morning reflection.

Music or no?

April 29, 2021

Music and exercise were inseparable for me. That is, until this past year. I can’t remember the last time I had music playing in the background while I exercised. And, strangely enough, I’m digging the silence. Here’s why you might hit the off button on your audio player too.
~ Brett McKay from, https://www.artofmanliness.com/articles/the-case-for-not-listening-to-music-when-you-work-out/

Two years ago I nearly became a runner. I was starting to run short distances pretty often. And I was always running with a specific music playlist.

But that’s the only activity I do with music— hiking, biking, rock-climbing… no music. Parkour? Absolutely not, because I need to hear the noises I’m making as part of the feedback. (Am I landing softly? What rhythms am I generating? How’s my breathing? AM I breathing?)

These days I’m doing everything—including driving long distances—in silence.

White-with-orange

April 14, 2021

white-with-orange, orange
white-with-green, BLUE!
white-with-blue, GREEN!
white-with-brown, brown

I have probably said that sequence—sure, aloud many times, but mostly muttering under my breath, always moving my lips—about 9 gazillion times. If you know what that is, I weep for you; and we have a support group which meets at the bar and the first round is on me.

I’m reading—literally just this moment… I have my arms stretched around the book as I type—On Writing by Stephen King. (Highly recommended by the way. In parts deeply useful, deeply touching, deeply funny, just all-around deeply.)

John Grisham, of course, knows lawyers. What you know makes you unique in some other way. Be brave. Map the enemy’s positions, come back, tell us all you know. And remember that plumbers in space is not such a bad setup for a story.
~ Stephen King from, On Writing

POW! my brain muttered “white-with-orange…” And I was yanked, much in the way I’ve yanked L I T E R A L L Y miles of wire through ceilings… hell, I know what a plenum is and why you can pull that cable through it and not this other cable. POW! “white-with-orange, orange, …” Yanked back to good old, kill-me-now I’d forgotten this and hoped I’d never remember it: T568B.

B. BEE! mind you. omgbecky don’t go all white-with-green on me to start the sequence ‘cuz that’s T568A and if you we do B on this end, but A on the punch-down blocks back in the squirrel closet we won’t even get link lights let alone have the tester [magic box of circuitry] be happy.

Never mind when they started using Category-5 cabling and I stripped off the jacket… Actually, with Cat-5—or was that 5+? or Cat-6… I need a drink—where the jacket is sort of partly heat-shrunk on so you need a special tool just to get the jacket cut before you can pull it off. And then you discover not only are the pairs of wires twisted—bro’ that’s so Cat-3, right? No, now in Cat-5 the pairs are twisted at different rates—the number of twists-per-inch is different on each of the four pairs to reduce the magnetic inductance coupling—no, I’m not making this stuff up; pay attention, kid. Oh, and they’re not only twisted, but the pair is actually in a stuck together jacket—so you need this other little tool that you shove onto the end of the pair and it has a teeny razor blade in it that cuts the wires apart like—sorry for this metaphor—like a razor cutting the skin between your fingers, as you push and spin the tool to separate the wires.

Then you can wrestle the pairs, in the right order (see above!) into the shape, like a whale tail. Eight tiny wires that you VICE-finger-pinch flat, then cut ’em all off in one go. Wizards could shoot those eight tiny wire snips into a little trash catch we had with us so we didn’t leave ’em in the ‘ol office carpet. Then—hey, don’t slip!—slide the plug on the end, and stuff it in this special tool… When you grabbed it, you had to exactly judge where to grab cuz if you’re too far from the end it’s not good, too close to the end and you can’t get the plug on fully, and you can’t move your fingers at all because it takes full-strength to pin 8 tiny wires perfectly in the right place after you cut them off in one go.

Or if you’re making up a wall-jack or a punch-down panel you can just sort of lay the wires in the v-grooves—but don’t untwist them too far, each one is a tiny radio antenna—and “punch” them down with a tool that trimmed the ends—which always managed to ping, pong, bing, bong right into anything that you couldn’t get into to retrieve them. Ever wonder why vents on computers, and everything are on the sides?

One. That’s one. This office has 150 more wall jacks, and the other ends of course, and all the wires have to be labeled cuz the rat nest has to make sense…. and then you have to test it and if one single wire isn’t perfect.

So yeah, that was fun. Holy shit! Where’s the Tylenol?!

Our journey of small steps

March 2, 2021

Meditation is intermittent fasting for the mind. Too much sugar leads to a heavy body, and too many distractions lead to a heavy mind. Time spent undistracted and alone, in self-examination, journaling, meditation, resolves the unresolved and takes us from mentally fat to fit.
~ Naval Ravikant

Today’s message is not really a prompt like the previous 60. Alas, we’ve reached the terminus of our journey of small steps practicing reflection.

Thank you for being awesome!

I created this series by taking my personal collection of self-reflection prompts and forming them into these blog posts. Next, I wrote the three getting-started posts to ease you into the daily routine. Finally, I came up with a theme for each of the 8 weeks and wrote short additions that appeared below the main sequence of prompts. These additions carry the through-line of teaching self-reflection. (…or at least, I hope they did.)

Here are all the additional parts in one place:

Creating space

Remember: 2 minutes. Pause life. Read. Think. Resume life.

Many of the prompts I’m sharing have been chosen from the generous gifts given me by others. When I’m explicitly quoting, they are attributed (as above.)

2 minutes: Pause life. Read. Think. Resume life.

Perhaps you’ve already begun to look forward to your two minutes of reflection?

2 minutes: Pause life. Read. Think. Resume life.

Have you considered adding some physical ritual to your reflection? Perhaps taking three deep, slow breaths before the reading, or … If you decide to try something, don’t go crazy; just something very small and easy. Or not. That’s fine too.

2 minutes: Pause life. Read. Think. Resume life.

Habit

Everything you do is initiated by triggers. “X” happens to me, so then I do “Y.” Creating a new habit is difficult because we don’t realize we need to attach it to a trigger.

Trigger. New habit.

You’re using the arrival of this email as your trigger. Do you recall that I mentioned on day one that I was introducing you to being reflective upon being prompted?

Trigger. New habit.

Today’s a good day to look closely at the trigger you’re experiencing. There are always ways you can change a trigger. Tinker—if not for real, then at least as a thought experiment—with changing the daily trigger for this journey.

Trigger. New habit.

One day, these triggers from me will end. To what trigger under your control could you attach this nascent habit of self-reflection?

Reflection

Reflection is about self-focus. Each day you’re practicing holding up a mirror. Specifically, you’re observing your thoughts, in response to a prompt.

It’s not necessary to move beyond simply observing our thoughts. Simply practicing _observing_ your thoughts will make you more aware of your thoughts.

Our practice of reflection is an explicitly inward-facing activity. We’re repeatedly, intentionally being aware.

Reflection. Inward-facing. Intentional awareness of our own thoughts.

A good mirror shows an accurate image. A fun-house mirror shows a distorted image. How is your reflection on your own thoughts?

Having now spent at least 46 minutes in self-reflection and practicing awareness of your own thoughts— …any change in daily lived life? …any change in your relationships? No right answers, simply awareness.

Are you surprised by your thoughts’, and your mind’s, complexity? Are you amazed? Are you empowered?

Awareness

We’ve been developing our awareness via self-reflection. What happens if we turn our awareness outward?

Were there any moments yesterday when you suddenly—it can be quite jarring the first few times—became aware that you were _aware_ of your own thoughts?

You are using a trigger to practice reflection. Is there anything in your day that resembles the reflection trigger? Opportunities where you could reflect spontaneously?

We’re about halfway. Poke your head out of your private journey of practicing reflection and quietly take some guesses about how reflective are the people around you. No judging; recall day one’s message about self-improvement not being zero-sum.

If you encountered even one moment yesterday where you realized someone else could be more reflective: Visualize that moment you experienced… and imagine slowly raising a hand mirror into that perspective—so you see your own reflection appear on top of that person.

Are there moments in your day when you realize you are aware that you are observing something outside yourself? If so— If you are aware you are observing, can you use that as a trigger to look inward and reflect on your own thinking?

Awareness of our inward experience, and our outward experience, is the same. It’s the same awareness. These past few days, we’ve taken our awareness on a brief field trip outside ourselves. For the rest of our little journey here, we’ll remain looking inward.

Journaling

How good is your memory? What’s the first food you had after waking eleven days ago? Perhaps, your memory isn’t _that_ good. How about something you are currently interested in: 11 days ago, did you have any insights from your morning reflection?

Everything about this journey is, of course, optional. But I want you to find paper and pencil/pen. Don’t over-think that, and don’t try to use something digital. Grab any paper and any pen, and have them handy for tomorrow’s reflection.

Remember that paper? Write the first thought that comes to mind, when I say, write the first thought that comes to mind. You’re done.

Today, write the first and second thought. It really, truly, does not matter what the thoughts are. Please try writing them down. Put the paper away until tomorrow.

I’m not even asking that look back at what you’ve written. Simply write a couple thoughts, (or more than a couple, if you wish.)

And write _several_ thoughts down today…

Now look back through your week of notes. Maybe write a few notes about your observations of your notes? Maybe, you want to look more into journaling? (Today is the last time I’ll mention journaling in our journey, but I highly recommend continuing.)

Simply being

You’ve put a lot of effort so far into practicing reflection. It’s important that we don’t lose the trees for the forest. The focus of daily reflection is the _tree_; the forest will take care of itself.

One can bring self-judgement into reflection practice, but it is not necessary. Simply practicing being aware will pay dividends. I’m recommending you do the reflection without the judgement.

A human being. Not a human doing.

My martial arts teacher, Sensei Wirth, turned the phrase: No this. No that. No delay.

Many arts teach the lesson of simply being. Zen, for example provide koans: “What is the sound of one hand clapping?”

Different styles of Yoga teach variosly about sound, light, and breathing.

The sublime experiences of life can be found anywhere. I’m hoping you find it within this small space you’ve created for reflection.

Make it yours

My intention for this series is to bootstrap your practice of reflection. For me to have suceeded, you must end up being self-sustaining in your practice.

The skeleton of this journey is the 57 prompts which appear at the top of each of these posts. I wasn’t born with those. What will be your prompt, or prompts?

How are you going to continue to trigger yourself to do your morning reflection?

I like to read, and daily-study/daily-devotional books is an entire Genre. But there are also web sites, software, flip cards, … what calls to you?

The best choice for medium and method—for prompts, for journaling, for reflection—is whatever reliably triggers you to reflect. Make it yours; change it whenever you wish.

Do you recall the beginning of this journey? While I created the prompts and the system which you are now enjoying, how will you continue it yourself?

It’s time for the student to become the teacher. What prompts and triggers are you going to create for yourself as you go through your life being your own teacher?

Recap

We’re in our final week together. The first week was about creating space. 2 minutes: Pause life. Read. Think. Resume life.

Our second week was focused on creating a new habit. Do you have your new habit attached to a trigger?

Week three was about the practice itself of reflection; becoming aware explicitly that we are— well, practicing being aware.

Awareness occupied our practice during our fourth week. Inward. Outward. Simply being aware is awesome.

In week five we tried the tiniest taste of capturing our thoughts. Reflection is a power tool for self-improvement. Journaling—and there are many kinds—is another.

Simply being is easy to understand but difficult to embody. In week six I tried to point at the moon, while hoping my pointing finger didn’t draw your attention instead.

Last week we began looking beyond this small, introductory journey and talking about ways you could continue on your own.

Digestif

When will the rhetorical questions end?

As a PDF — You can download Practicing Reflection as a single e-book.

Practicing-Reflection Download

Reflection: Day 44

February 13, 2021

JUSTICE — “Wrong none by doing injuries, or omitting the benefits that are your duty.” ~ Benjamin Franklin

Different styles of Yoga teach variosly about sound, light, and breathing.

Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)

Reflection: Day 30

January 30, 2021

NOPE —
I will not be lazy.
I will not accept what I have now if I know I can do better.
I will not sleep until I finish.
I will not leave until I am done.
I will not tremble in front of new challenges.
I will not stop until I stop breathing.
I will be whatever I want to be
even if it takes sacrifice
even if I have little to give
even if it takes time
even if I have no time at all.
I will succeed.
~ (unknown)

Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)

Reflection: Day 9

January 9, 2021

LOOK INWARD — “Everybody is too busy with their own lives to give a damn about your book, painting, screenplay, etc., especially if you haven’t sold it yet. And the ones that aren’t [too busy], you don’t want in your life anyway.” ~ Jason Korman

Arrived in the middle? Visit the first post, Where to begin?
(The entire series is available to download as a PDF ebook.)

Professional

October 5, 2020

This, in one sentence, is the difference between the laborer-for-hire and the entrepreneur. This is the Professional Mindset.
~ Steven Pressfield from, https://stevenpressfield.com/2017/02/tk-ths-job-n-shove-it/

Pressfield’s example—I’m always assuming you’ve clicked-thru and read—is oversimple: the factory worker. But that laborer-for-hire mindset is real. The shift required is real, and really difficult. Hard like: This is the air I’ve always breathed. …and I want to be a fish, so I need to grow gills, get in the water and learn how to swim in water without seeing the water—in the same way I used to be oblivious to the air. That is to say: Impossible.

Morning friends! How’s the air?!

The Munger Two Step

September 18, 2020

While most of us make decisions daily, few of us have a useful framework for thinking that protects us when making decisions. We’re going to explore Munger’s two-step process for making effective decisions and reducing human misjudgment.
~ Shane Parrish from, https://fs.blog/2013/04/munger-two-step/

Some day I hope to write something as useful at the post I’ve linked to above. I do not hold hope for ever writing anything as directly useful as what Munger had to say, quoted and referred to in the post linked above.

There’s so much wisdom—how to make decisions without losing your shit is life-critical… right up there with knowing how to breath… There’s so much wisdown in that post about predictions and unknown-unknowns and making decisions with uncertain information.

Also, in the realm of unknown-unknowns: I’m sure you believe you know how to breath. Pop quiz: Take a pause and imagine you’re giving a lecture to a bunch of aliens who breath through gills… I’ll wait. How’d you do? Still 100% certain you know how to breath?

I’m not trying to preach to you about, “you don’t know how to breath!” I’m trying to show you—by asking rhetorically about something you certainly do a lot—that “knowing” is really hard.

And all of your deciding stands atop your knowing.

40 knots in the freezing Atlantic

May 6, 2020

The point is, you’re basically this walking, lumbering habit machine. And these habits — a.k.a. your identity — have been built up over the course of decades of living and breathing, laughing and loving, succeeding and failing, and through the years, they have built up a cruising speed of 40 knots or so in the freezing Atlantic. And if you want to change them — that is, change your identity, how you perceive yourself or how you adapt to the world — well you better slam that steering wheel to the side and be ready to hit a couple icebergs, because ships this big don’t turn so well.
~ Mark Manson from, https://markmanson.net/be-patient

I’ve been saying, “big ship, little rudder,” for a long time about my own attempts to change course. I’m certain I’m right about myself, but it’s reassuring to hear other people say they see this about themselves too. Wether or not Manson is your cup ‘o tea, it’s nice to hear things that confirm your assessment. “That looks like a shark, right? That’s a shark; we should get out of the water, right?”

The reason—not “one of the reasons”, but the actual, single, I’m-not-kidding, this is really why, reason—I tell the truth is that it helps other people form a good model of their world. Sound bonkers? …try this:

You know what it looks like, and/or sounds like, when a car is approaching along a roadway. You have a model of your world that, I hope, predicts that being struck by said car would be Very Bad. So you instinctively adjust your actions—get out of the way that is—when you see or hear a car approaching. That’s you using a model of reality; in this case a really good model that almost always works. Your model isn’t perfect: The driver could swerve to avoid you, and end up hitting you. In which case your model of the world has failed; you should have stood stationary, in the street to avoid being hit.

Where did you get that model?

What if I had arranged it so that every car you encountered as a child was driven by a confidant of mine. I had them all swerve to avoid you, and I taught you that cars will avoid you. You’d have a very different model! …and you’d agree I had done some SERIOUS lying to you!

Does my definition of True make sense now? I’ll say something if it will help you build a better model of the world. One can try this test on everything; it always works perfectly to tell you what is morally correct [in the context of speaking]. Anyway, I digress.

So I’ve been saying to myself, “big ship, small rudder,” and here I have an external bit of evidence from Manson that my model is correct. *shrugs* Sorry, this is what happens when you peek into my head.

Let it

January 18, 2020

If it’s confusion and anarchy, then be grateful that on this raging sea you have a mind to guide you. And if the storm should carry you away, let it carry off flesh, breath and all the rest, but not the mind. Which can’t be swept away.
~ Marcus Aurelius

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Impermanence

September 11, 2019

I don’t know why we long so for permanence, why the fleeting nature of things so disturbs. With futility, we cling to the old wallet long after it has fallen apart. We visit and revisit the old neighborhood where we grew up, searching for the remembered grove of trees and the little fence. We clutch our old photographs. In our churches and synagogues and mosques, we pray to the everlasting and eternal. Yet, in every nook and cranny, nature screams at the top of her lungs that nothing lasts, that it is all passing away. All that we see around us, including our own bodies, is shifting and evaporating and one day will be gone. Where are the one billion people who lived and breathed in the year 1800, only two short centuries ago?
~ Alan Lightman from, The Accidental Universe

It seems obvious to me that apprehending the impermanence of everything is necessary in order to remain sane. Obviously my entire existence is an immeasurably tiny fraction of an instant. Obviously there is no ultimate “point” to all of this. Obviously there is no one true meaning of life.

It removes a lot of baggage and struggle once you realize that reality is in fact the real situation you are in.

…and then you’re free. Free to create, conjure, combine, laugh, love, learn, run, ramble, perable, talk, commiserate, procreate, invent, integrate, mix, mingle and just generally ENJOY LIVING.

§11 – Intermittent Fasting

June 25, 2019

(Part 11 of 13 in series, Changes and Results)

Intermittent Fasting (IF)

With any form of IF, you can get the same physiological benefits. The key is to find a form/style of fasting that works for you and which yields the results you want. No matter what you do, it requires [what may be] a whole new level of paying attention to your body; how you feel, how much you weigh, how strong you feel, how sharp your mind seems, etc. IF is putting your food consumption and internal eating-related systems on manual. That can be great, or it can be a car crash.

I’ve come to realize that the style of fasting I do is not actually me “doing something”, but rather me living in tune with my body. The way I ate previously was automated and not healthy. I started IF as a project, and now it’s simply more normal and healthy than they way I used to eat.

Misinformation

“Starvation mode” is not something you have to worry about with any of these short-term fasts. You’re not going to lose muscle (especially if you continue training or weight lifting). You certainly can exercise in the fasted state; I do just that all the time. I don’t eat until Noon and I’ve done all sort of ranges of activity in the fasted state.

Oversimplified

Cells prefer to run on glucose. Things like muscles store some glucose internally and use that initially because it’s readily available. Some cells (notably, your brain cells) don’t store glucose and must have glucose from the blood. The liver stores glucose and releases it into the blood when glucose levels drop. When the liver runs low on stored glucose, it creates glucose from fat. In that process, the liver also create ketones (small, simple, alcohol-like molecules) which get dumped into the blood and will be removed by the kidneys or expelled in the breath.

Counterintuitively, some processes in your body (e.g., your heart muscle) operate more efficiently in the fasted state. When the liver adds ketones to the blood, your brain and heart prefer ketones as an energy source, which reduces your need for glucose to be produced by the liver. (If you do the deep dive on the biochemistry, it turns out that per joule stored in glucose versus in ketones, the heart can do more work per joule when using the ketones.) There is also a pronounced mental “feeling” of thinking sharper when your brain is using ketones. “ketone hacking” is an entire universe of people, information, podcasts…

What to Eat

Fasting is all about WHEN or HOW MUCH to eat. What to eat is a whole additional discussion. Some of the things you’ll read talk about what to eat, but I recommend initially focusing only on the when and how-much of eating. Then on subsequent reading and study, you could look at what you are eating and adjust that within the framework you’re settling on.

Types of IF

Aside from the various religious fasting prescriptions, there are two main variations: “eat, stop, eat” (ESE) and “16/8”. ESE is where you fast for a 24 hour period, once or twice per week. With “16/8” you fast 16 hours every day and have an 8 hour eating window.

I prefer the 16/8 because I like the regular schedule and I can always have lunch/dinner with people. (Most people don’t even notice I’m actually fasting in the morning.)

Ready?

So that’s my overly-simplified introduction to the actual introductions to IF. I suggest starting here:

http://www.artofmanliness.com/2012/01/25/intermittent-fasting/

https://constantine.name/tag/intermittent-fasting/

http://www.hilbertslibrary.com/topic/intermittent-fasting/

Growing up is hard

May 12, 2018

When people say they don’t want to embrace adulthood, what they really mean is that they don’t want to be a grownup themselves, but they want to live in a world where everyone else is. They want competent, effective politicians to represent them; they want their journalists and doctors to be smart and level-headed with a comforting mantle of gravitas; they want their children’s teachers to be dedicated and on-the-ball; they want customer service to be friendly and efficient; they want police officers to be honest and fair. They want the world to be stable, predictable…so they can afford to be erratic and irresponsible. They want to be kids, but live in an adult world, where grownups are at the ready to take care of their every need.
~ Brett McKay from, https://www.artofmanliness.com/2014/10/27/growing-up/

This was an enjoyable read that brought up a lot of good points. The basic question being explored is why is growing up harder “these days”? Brett spends a lot of time talking about what is different “these days” in society, in culture, in the human experience. It was a breath of fresh air from the more common “kids these days…” sort of screed.