§11 – Intermittent Fasting

(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.


“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.


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.)


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





§12 – Final Thoughts

(Part 12 of 13 in series, Changes and Results)


It took me years longer than I had originally hoped to finish this series of posts. I’ve recently decided to push these posts out the door so that they could possibly be of some use to others. Having them laying around as drafts-in-progress isn’t helpful.

As this series was being written, I took a terrific detour working with two friends who were experimenting with starting their own personal training company. They used me as a guinea pig for testing their coaching and training systems for nutrition, psychology of eating and physical training. During this time working with them I succeeded at some huge improvements in psychology (related to eating) and achieved the best physical condition I’ve been in in recorded history. If you want to do a deep dive, check out, Training for the New Alpinism.

…and a few other disjointed thoughts:

This: From Nerd Fitness, 5 Steps After Failing.

What do I want? I simply want to be able to move and play. I’m constrained by physical limitations (age, body type, etc.), but mostly just by my total weight. So although I always want to increase my general fitness, the current first order problem—and I’ve linked directly into the Wikipedia article to the section that could be a profound, new way for you to consider when solving problems—for me is simply weight. For me, that is almost entirely driven by psychology—psychosis?—as it applies to food.

What am I tracking? I’ve often heard, “that which you measure gets improved.” Tracking and measuring does focus your attention, but it only gets you data. You have to be motivated to analyze that data and make adjustments to your routine. Am I making progress? Is the rate of progress what I expected when I planned? Is the progress too slow or too fast? What can I change that would affect the progress? What happens if I cycle periods of tracking a lot, and tracking nothing? You have to look at your assumptions, analyze, research, and experiment to figure out what’s true. “Science, bitch!” ~ Jesse.

So long, and thanks for reading!


§13 – Time for reflection

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

My title refers both to my doing of such, and is a suggestion that you should as well. It’s been a long time since I added a post to this beloved series, Changes and Results. But, today just happens to be—meaning I’ve been waiting for many months for this date :) —exactly nine years from my first daily journal entry.

What would you wish to be doing, then, when death finds you? For my part, I would wish it to be something that befits a human being, some beneficient, public-spririted, noble action. But if I cannot be found doing such great things as these I should like at least to be doing that which cannot be impeded and is given me to do, namely, correcting myself, improving the faculty that deals with impressions, toiling to achieve tranquillity, and rendering to the several relationships of life their due; and, if I am so fortunate, advancing to the third area of study, that which deals with the attainment of secure judgements.

~ Epictetus, 4.10.12-3

Each morning I spend significant time in reflection. Without going too deeply into specifics, I don’t get up at precisely the same time, and I do take the occasional day off from my morning reflection. But beginning my day by reflecting—not on my yesterday, nor recent events per se, but generally reflecting on my self—is second in importance to me only to getting a good night’s sleep.

My process is, well, mine. I use software synced across multiple computers and mobile devices and so on… I also have physical books, and journals, and paper and pen… I’ve some 3×5 cards, physical boxes, etc.… The specific “how” is unimportant. You’ll find your own methods. But, simply to give you some ideas, here’s an outline of my morning reflection as of late 2020:

  • Reading previous journal entries — I have marks in my journals making it simple for me to open historical entries; Each morning I read my entry (if any) from 9, 6, 3 and 1 year ago.
  • Today’s Daily Stoic entry — Stoic with a capital-S, which is not closely related to the English word “stoic.”
  • An item prompting specific self-reflection — From a series of self-reflection prompts I’ve accumulated over the years.
  • An item of inspiration — These come from a second series of prompts which I’ve developed, and are meant to get me to keep my shit in order. The quote at the top of this post from Epictetus is one of these prompts. They’re not sunny platitudes, but rather they are I’m-not-kidding-around-here-serious prompts to get me focused in what I’ve assessed to be the right direction.
  • Reading — I have a stack of books which are specifically Philosophical. Not simply non-fiction, but works by Epictetus, Marcus Aurelius, Stoicism and Philosophy in general. Some mornings I’ll study just one page from one of these books. Some mornings I’ll spend over an hour in this reading.
  • Journalling — After thus limbering up my brain and exposing it to that carefully curated collection of ideas, I pick up my pen and open my journal.

Exactly how much time does that take? It varies, but usually hours. This morning, I stopped short to do this writing. I was about 2 hours into this morning’s reflection when I switched to working on this post. Unusually, this morning I have a hard stop for something that has a specific time. (I’ve cleared from my entire life anyone’s ability to interrupt me, summon me, demand my attention, etc..) If you are aghast at this arrangement of my life… If you are thinking, “I could never do that,” I can only say:

How can you afford not to?