I was a compulsive spender. Never bought on credit mind but I’d blow my entire paycheque after bills on stuff like cameras, hifi, the latest Apple doodad, etc.
I literally stopped buying anything not required for my day to day sustenance. No Netflix, started renting what I wanted to watch which forced me to be more picky with my expenditure and time.
No more eating out except for special occasions. Packed lunches and home made meals only.
No more buying books until I read the ones on my shelf.
No more buying a new Mac every time my old one got mildly slow.
No more video games or Blu-rays until I had finished the ones sitting in shrink wrap on the shelf.
Once you pare things down you start to become almost painfully aware of how the seemingly little expenditures add up fast.
With the surplus income I ended up with about 6-8 months living expenses saved which suddenly made me realize that I had the freedom to look around from my present job. Which so far is working out I think... (started my own company and launching our product this month :)
I recently rediscovered the public library. Took a bit of relearning when I realized, yeah, I get all these books for free!
That's probably my biggest philosophical hurdle.
Thanks, I'm going to try to remember this and start using it more. Hopefully it'll help me both save money and reduce the number of unread books collecting dust on my already full shelves.
The public library + kindle + a book club of a group of friends who have their own internal library for members.
Haven't bought a new book in years.
Even if you buy something unnecessarily expensive, like fancy matcha tea powder, you're looking at less than 50p.
Soda is best abandoned, however.
And it is a good practice indeed. I think deep down my comment history here one can find that I found it strange that someone would pay a lot of money on an annual basis for coffee out of the home.
That said I also think that it is not bad to be able to spend money like that. Not about the money itself, but the mindset required to spend. It must require a very pleasant way of life to not want to save all money, like in case of emergencies or saving up so you or your kids can go to college.
If you want to start with a less expensive roaster you can find recommendations on reddit at /r/roasting.
Basically, you combine water, Kefir, and sugar, then you wait a few days. Then, you drink. Or if you want to add flavoring (which I highly recommend), you do a second fermentation process: add in the flavoring (e.g. dried strawberries or something), bottle it for a 1-3 more more days, then drink or refrigerate.
 There seem to be many such kinds, across various countries.
Quark, skyr, doogh, kumis, buttermilk, dahi, chaas, filmjölk, blaand, ayran are some of the varieties.
Here's a list:
Since then, I've been aggressively paring back my "material footprint", and every thing I shed makes me feel a little lighter.
It was so liberating. I was trying to make sure that if I want to move again that I could still do that. Unfortunately I now own a house worth of furniture (including 3 queen size beds).
It was hard at the beginning, very hard in fact; but once I made a habit of doing it every day no matter how busy (I think) I got, it really started making a difference -- it started paying off.
I'm now measurable more focused, less distracted by outside stimuli (screens, people, news) and have gotten more adept at observing my thoughts and feelings before they snowball into something more neurotic -- very good attributes to have in our ever more distracted world. In short, I have more CONTROL over my attention, which has immensely added to how I experience life.
Highly recommend it.
Currently, using the Headspace app. And it is not cheap, where I live it cost roughly (about 1/4 of a monthly college degree job salary), it was worth every penny.
Trying to get my girlfriend to use it. No luck so far.
I look at Headspace like more of a water-wing for beginners than a tool for serious meditation.
Also, trying to meal prep a large number of the same dish to avoid buying lunches during the week and thus spending a large amount of money needlessly. I don't mind eating the same thing for several days, though to avoid that you'd just need to prep 2 or 3 meals of smaller size. It doubles as an effective way to portion control too, since I can use containers of a specific size. It also means that many nights of the week I get home from my walk and just toss one in the microwave or oven to reheat and don't end up eating any later than normal.
Edit: Both of the above have helped me maintain my post-glandular-fever weight loss of about 14kg, which has left me feeling significantly healthier than I was previously. Occasionally I blow out with a weekend of debauchery involving way too much alcohol and unhealthy food, but the walking then chips that back down and gives me motivation to limit said blowouts as I now have a quantifiable amount of effort that it equates to.
Off the top of my head: 99% Invisible, Freakanomics, Trade Talks, Requiem metal podcast, Still Untitled.
Audio books are probably worth looking into, too. I tend to put aside 30-60 mins in bed reading before I sleep, so I tend to consume enough literature that interests me, but it's definitely a good idea if I want to expand on that. Thank you!
I also set up a 'close friends' filter on Facebook for people I can be a bit more honest with - not 'all drama, all the time' type of stuff, but more about starting interesting discussions about stuff that we don't normally talk about: emotions, relationships, etc. I'm tired of keeping my Facebook life relentlessly positive and polished - not only is it bad for me, but bad for everybody else who sees me as just another person with a better life than their own.
It's all pretty terrifying, but it's definitely paying off. If you have mental health issues, I can't overstate the goodness of having friends around you who know and understand about that.
It has definitely helped my mood and mental health overall to talk about the things that are on my mind, even if the conversations don't always end up going in my favor per se.
This probably seems super obvious to a lot of people, but it does not come naturally to me, and I suspect an equally large number of people have trouble with it too.
Painful to do in the beginning, but as people get use to your new truth telling ways, they learn to appreciate the honesty.
Chatting to somebody about the side effects of the antidepressants we're both on, namely decreased 'filter' when talking. Amusingly, said decreased filter might be one of the contributing factors behind this increased openness :)
Asking a friend who was obviously going through a hard time - "You don't owe me any answers, of course, but I wondered if you'd mind me asking whether you're okay, and what's going on for you?". Plus a lot of follow-up questions, phrased as "here are some things I'm wondering about, with absolutely no obligation to answer them; and of course if you have any questions for me, I'd be happy to answer".
Even just simple stuff like following up on throwaway conversational prompts - "hey, you mentioned as an aside that you'd done horseriding for fifteen years - that sounds like a big part of your life; how did you get into that?"
A lot of it's been about relationships, for various reasons.
However, I do have a couple of dedicated NVC practitioners amongst my friends, and a lot of other people who just use variations on those techniques without explicitly buying into NVC.
I've found that the principles behind NVC have helped me massively, even without formally being educated in it. I started using them a lot while I was navigating a very rocky relationship with a lot of arguments, and I guess the habit has just stuck - things like separating wants vs needs, talking about emotional state without using blame language, attempting to understand where the other person's coming from before replying, and so on.
Once I'm in there, I give it my best. Some days my best sucks. I don't worry about that. I got my ass into the gym. It's the habit that matters.
It's about consistently showing up.
For context, I'm 34 and clinically considered morbidly obese. My relationship with exercise, like virtually all obese people, is one of yo-yo diets and countless failed attempts at getting fit. I never before lasted more than a few weeks.
A big part of the problem, I came to realize, was being too results-oriented. I'd be highly motivated those first couple weeks when the pounds seem to drop so quickly, then lose all motivation when the weight loss slowed down to a healthier rate. Then I'd get depressed, quit, and binge eat until I reached a new low of physical fitness and self-esteem, and start over.
This time around, I just get my ass to the gym. That's it. I don't care what the scale says. I do try to eat better, but I don't beat myself up about it when I fail -- because beating myself up just causes me to binge some more. I just pick myself back up and hit the gym the next morning.
Here are some results so far:
1) I've discovered I actually LIKE lifting weights. So I do mostly that. I look forward to the feeling of my limbs being like jelly. It feels like accomplishment. To be clear, I've never, ever liked any form of exercise before. By changing my focus to "just show up", I've freed myself to find something I like, rather than trying to keep up with anyone else.
2) I've been tracking my weight, and after an initial loss of 25 pounds I've put back on another 10. But, my waist line has gone down 3 belt notches, so I try not to take the number on the scale too seriously. Sometimes it's up, sometimes it's down.
3) My focus at work is through the roof. I just feel better. Less sluggish. Able to concentrate more, which is mega important as a programmer (preaching to the choir, I'm sure).
4) I sleep better and wake up on time without much of a hitch most of the time. I'm still not super chipper first thing in the morning, but I don't hit snooze either.
5) I have more energy to give to the people I love, i.e. my kids and my partner. I'm still not superman, but I'm not sitting on the couch begging to be left alone either. I play. I do stuff.
6) I just plain like myself more.
Second, don't beat yourself up when you fail. We all fail at times. What you can't do is let a simple failure snowball. Recognized you failed and get back on track. A trick I use is not to wait until tomorrow to go to the gym, go right then even if you've already been today. And when I say right then, I literally mean right then if you can.
Finally, don't focus on the scale. Focus on doing the right things every minute of every day and the scale will follow. Again, it's the process and finding how you can live your entire life as healthy as you can.
Eighty percent of life is showing up.
A super key part of encouraging a good habit, IMO. Showing up is the hard part, and if you give yourself permission to just tool around or leave early if you're not feeling it, at least you're still cultivating the habit.
Going during my lunch hour worked better than trying to go in the morning or evening, since I was already constrained to be nearby at the start and end of that hour (plus I don't drive), whereas outside work it was easier to sabotage myself by thinking that I could be doing something "more productive".
There are always plenty of excuses in the moment too, so I adopted a mindset where going to the gym was a given, and anything that encroached on that was an inconvenience; e.g. if I had some errand to run I would instinctively plan to do it before or after work rather than at lunch. As someone who tries to be helpful and humble, it really took effort to prioritise my own wellbeing sometimes!
Another trick I did was to mark every (week)day that I turned up at the gym with a big X on a physical calendar, which gamified it by trying to avoid breaking the current "streak".
Probably worth saying that it worked too! I focused on strengthening my arms (e.g. if I was only there 10 minutes then that's all I'd do) and they went from mostly fat to noticably muscular after about 3 months.
Unfortunately I moved a few years ago and never managed to get back into a good routine :(
1) Get up at 6am every morning even on the weekends and go right to the gym. It sucks for a little while, but it has really raised my life productivity to a new level. My sleep has gotten much better. My head hits the pillow and I'm out. I naturally stopped looking at my phone after 9-10pm because I was just ready to sleep.
2) Anytime I think about something I don't want to do, I stop whatever is I'm doing and do that thing instantly. It has really flipped around my mindset, and made me realize many of these things I put off only take a few minutes anyway. So much is done, that I end up with tons of free time at the end of the day to work on other things. Freeing my mind of nagging procrastination also does wonders.
> Go to the gym for 15mins first thing in the morning, EVERY DAY.
After a month of pain and progress, 20-30 min workouts become the norm. After 3 months, you're a new person.
A few months with a personal trainer got me past my fear of the gym. That was huge.
Once I'm sitting at my computer, looking at code and no one has interrupted me yet taking the next step and doing what I should do is simpler.
I've been doing as vulnerable a letter as I can every month. And people I know from all sorts of relationships are reading it. Friends, family, mentors, you name it. Covering everything from work to romance to health. Not only has it helped me get more vulnerable, but it keeps me up to date with others, and when I see people in person they already have a conversation to start with. Overall it's been awesome and a highly recommend it for keeping relationships alive and strong.
Every time I think about doing this I worry that it's way too self indulgent. I'm already a bit, see very, self absorbed at times and I think this would come off as a extension of that. Am I just paranoid?
Side effect, no need to check my phone, there is nothing there anymore.
Feeds like reddit, HN, email, all settings and username is only on work-laptop with its own instance of browser - browsing these feeds on any other web-browser means my settings, username etc is gone and instead of seeing my subreddits, being able to comment, being able to login to email, that just cant be done. Now feeds are an activity only enjoyable at work.
The other major change I made was to disable badge notifications on all apps. No more little red number telling me how many unread emails I have, etc. This has had a much greater positive impact than I had thought it would -- I don't find myself compulsively drawn into apps by the lure of "new stuff", and have cut down on my screen time considerably.
Incidentally, very few do (siblings, girlfriend, the occasional friend making an appointment).
It sounds like you are an alcoholic to some degree, and expecting yourself to keep it under control with the substance in your house is a little unfair.
This drink helped me stop having kidney stones. I also think it has minor weight loss benefits with a low-carb diet.
I didn't love it at first but after about a month, your body starts to crave it. Similar to a extremely refreshing Lemonade on a hot day.
2. 5 years ago stopped looking at my phone in bed.
3. 2 years ago delete my twitter account.
4. 6 months ago stopped looking at my phone & computer from dinner time to my son's bed time.
5. 2 weeks ago removed email from phone.
Each step along the way, I feel better.
Also regular exercise and a healthy diet.
TODO: Meet more people and increase my social friendships. Also more meditation (Headspace app works great for a beginner like me.)
- started exercising regularly in 2013. The sport I choose is Boxing. I haven't done more effective exercise than interval training. And when you learn the technique(s) and get some sparring under your belt, I believe it has quite a positive impact on your confidence.
- In the last couple of years I've been a vegetarian primarily for ethical reasons.
- In that same time I had to learn to better control my weight through diet and calorie counting (sport helped with a lot of it, but vegetarianism makes it harder to get enough protein without going overboard on calories, so I needed to restrain caloric intake). Overall it was a positive change, even though the situation forced it on me, I got down to a healthier weight than before.
- About a month ago I started doing small sessions (10-20min) of transcendental meditation (I would basically calm myself down for a few minutes and then I would repeat a short motivational sentence in my mind). I am way too early into this, but I find the effects to be nothing short of fascinating.
- Few weeks ago I stopped using Facebook, I rarely use twitter anyways and I check email 3 times a day.
One downside of the last one is that I kind of started looking at HN a bit too much. :)
I definitely need to improve my social life and go out a bit more. So thanks for reminding me of that. Cheers!
It's been maybe a year since I've done it.
For "emergencies" I have an "icloud" email that I treat as my phone email if I need someone to send me tickets or something that NEEDS to get get to my phone, but that's it. No notifications, just let it be intentional that you check it, and use it.
JOMO = Joy of Missing Out
I have replaced FOMO with JOMO.
(I'm not perfect, cause I have FOMO with this post.)
Let me give the JOMO paradigm a try!
6. Stop looking at HN?
One thing I admired and never really understood was people that went out every day posting new content, tech tutorials etc. almost daily, being active on Twitter, engaging with other people. Being a kid from the 1970s these things were really weird for me because they are digital and not analog.
So I decided to actually try it out and try living as one of the guys producing helpful tutorials and engaging/mentoring on Twitter and other platforms.
I think it might be a great habit to cultivate because it pretty much fits into moving beyond my comfort zone.
Would be nice to hear from others who tried this thing and hear if it actually was rewarding. For now, I just suspect it will pay off in the long run.
Content is stored in my own Gitea.io instance and automatically built and deployed using my own Drone.io instance.
> <meta name="generator" content="Hugo 0.41" />
I noticed your "imprint" page
has a bunch of legalese relating to cookies and use of GA. Would you mind sharing where you got the text? ie, from a lawyer?
The imprint is based on legal advice from a lawyer. Will be receiving an update soonish though because I wanted to rewrite it in non-lawyer speak (which sadly requires consulting a lawyer to verify "normal" language expresses the same).
Books, movies, comics, computers, printers, ebooks, audiobooks, board games, chidren’s area, and lots more. All for free.
The way my audiobook library app works (Overdrive) is that you can add different library cards from different library “networks”. So Sunnyvale and a bunch of Mountain View and Cupertino libraries are part of one network, while San Francisco libraries are from another network, and so are San Mateo, or San Jose, or Monterey.
So I’ve been collecting library cards. 15 so far. Even went to Sacramento to get a card. On my way back I stopped at Contra Costa county, Berkeley and the Oakland.
Where I saw video game titles. Mind. Blown. Again. I found other libraries close to home with video games, and now I regularly check out children games for my son.
Almost every weekend I go the library, to get videogames, blu-rays and dvds. And I can actually put a hold on the titles online.
Libraries are just amazing.
The staple of my diet is potatoes. I eat potatoes nearly every day, and I eat a lot of them. My favorite way is to slice them up into wedges, add some spices, bake them, and then dip them in mustard. I also eat lots of rice, beans, oatmeal, bread, occasionally something like cheerios for a snack, etc.
The beauty of this plan is that if you stick to resistant starches, and keep fat low, you don't need to count calories. You will likely feel full before you will overeat calories. I'm down about 15 pounds since starting in February (6 ft tall, down from 195 to 180ish), and I've got the most ab definition I've ever had from JUST a diet (I'm barely doing any cardio right now). But more importantly, I feel really good.
Anyway, this is not to undermine a ketogenic diet. I think both are effective ways to feel good and look good... either eating low enough carbs that your body burns fat (Keto), or eating low enough fat that your body isn't storing any. I just enjoy experimenting with different ways of eating, and this one happens to be working great for me right now.
It might also be a good idea to have your physician check your blood glucose levels, other markers of pre-diabetes, and liver-function enzymes.
There is a book called "The Starch Solution" which I haven't read yet, nor have I done a whole of reading of research studies yet. But, I do know that McDougall and some of his colleagues believe that diabetes is actually caused by higher fat intake, and that this plan has been used by lots of people to cure their diabetes. Sounds so counterintuitive, and like I said, I haven't read/understood the science behind that claim yet.
Edit: here is a resource where Dr. McDougall explains his stance on diabetes and blood glucose. https://www.drmcdougall.com/misc/2009nl/dec/diabetes.htm
If you are interested, here is the test kit I have:
also available here, cheaper, as an add-on item:
And here are the lancets and test strips that go with it (in bulk):
If you decide to monitor using this, you should check your waking blood sugar and it should be <100, ideally below 90. Your pre-meal should be 80-100, 45-60 minutes after a meal has the highest level usually and that should ideally not cross 140. <120 is great. 120-180 is acceptable. >180 is problematic. 200+ is pre-diabetes. 2 hours after a meal it should definitely be <140 or else that's pre-diabetes as well. Better to be <120 or completely back to our baseline of 80-100.
Regarding the high carb concept - this seems to go directly against our genetics. The human genome was basically "finalized" in its current form at a time when we had no large sources of carbohydrates because we couldn't cultivate anything like rice and potatoes. So our diet at the time consisted primarily of foods that are high fat and moderate protein, as well as greens and vegetables. One thing to note about high fat diets is that they should be high in natural, saturated fats like animal fats and nuts, not the garbage oils like vegetable and canola oil, which a lot of people and businesses drench their foods in.
I have two words for you: Mediterranean Diet. Before thinking that this paleo/keto stuff is the best possible, please take it with a grain of salt and try to understand the whole.
I am not an expert (even if I consider myself very well educated on nutrition and diets), and I am not saying you're wrong. What I say is: be careful when telling someone "it's dangerous" when, in fact, it's really hard to have a definitive answer to almost any diet you can encounter.
Just curious, in what way were you thinking it would be dangerous? I'm trying to find some good scholarly research articles, but I'm not sure what I should be searching for.
I think kind of the "common knowledge" perspective is that high carb causes obesity and diabetes. But I'm wondering if there are other dangers beyond those that you might be referring to.
In regards to obesity and diabetes, I think a lot of researchers are starting to doubt those claims. Here is an article from the American Diabetes Association that concluded that the participants of the study (all of whom had diabetes) responded well to higher carb diets:
Also, there are two notable cultures/groups of people--the Okinawans and the Adventists--that eat high carb, low fat, low protein, and both of which have some of the best longevity rates and highest rates of centenarians. Obviously those types of statistics are really hard to determine causation, but I thought that was worth mentioning that they at least don't have high rates of obesity and diabetes like you'd maybe expect.
The article you site is quite old, published 40 years ago in 1978. While I don't discount medical research based solely on age, there have been a substantial number of studies done over the last 5-10 years which have supported the higher fat diet, as long as those are healthy, natural fats.
I'm glad you brought up the Okinawans and the Adventists. That's a good point I would like to address. The Adventists consume a good variety of foods, and their website includes mentions of "legumes, dairy products, and healthy fats such as olive oil." It also includes fruits, vegetables, and yes, whole grains, while also avoiding processed foods and added sugars. So I wouldn't say they are necessarily low fat. With dairy, olive oil, etc, they are most likely moderate fat. The only real question here is the grains, which I will address next, along with the Okinawans.
It is my understanding that the human body has the ability to store glycogen in the muscles and the liver. The amounts vary per person, obviously, but a good ball park estimate is that the average person can store approximately 350-400 grams in their muscles and another 75 to 100 grams in their liver. At 4 kcal/gram this equates to ~1700-2000 Calories in storage capacity for the average human. Your body uses this as quick-access energy. However, when there is excess from consuming too many carbohydrates or other foods (like dense proteins that also get converted to glucose for storage), the extra remains in the blood, raising blood sugar. Think of it like a tank or a glass and once the tank is full, it overflows and spills everywhere because there is nowhere to store it. That's what you want to avoid - the excess sloshing around in your blood for extended periods of time.
So in the case of people like the Okinawans, I believe they are able to consume a majority of their calories as carbs because they do not consume enough quantity for it to be a problem and are physically active enough to not max out their body's storage tank. This is the same case in my mind for why people in rural China aren't overweight when they consume mostly grains like rice. They are physically active and work outside in things like rice paddies. And much of them are poor and simply cannot afford what is available to you and I in mass quantity for low cost. I could go to the store right now and get 2,000 calories of pure garbage for <$10. I believe this goes hand in hand with why the non-rural parts of China that are more economically well off have seen explosions in their diabetes rates over the past several decades. On a similar note, Eskimos, who have historically lived off high fat (seal blubber) diets, have seen explosions in diabetes rates since the 1960's as adoption of Western style diets have increased.
As far as the grains go, I don't see a real purpose to consume wheat. But there are very nutritious alternatives, such as steel cut oats. I consume those daily, in milk with raisins, flax seed, and crushed walnuts. That's a high carbohydrate breakfast (with high fat as well). My blood sugar spikes usually, but not too high to be problematic. Steel cut oats and hulled barley are extremely nutritious.
My suggestion is still to closely monitor your blood sugar. I still do. Sometimes I find that certain foods or combinations of foods spike me far higher than expected while others surprise me and don't move me that much. The glycogen storage also plays a factor. The more active you are, the more carbs you can probably consume, unless you are carefully monitoring volume of carbs. For example, in the summer if I am doing very laborious yark work in the extreme heat, there is basically nothing I can do afterwards to raise my blood sugar. After 2-3 hours out there working my ass off I can consume copious amounts of gatorade, juices, soda, anything - and my blood sugar won't budge and inch for the entire 2 hour window. Presumably because I have depleted enough of the glycogen storage through physical activity so that whatever isn't needed from the sugary fluids I am consuming goes straight into storage.
However modern science is also positing that there may be people who thrive on what would be terrible for other people due to genetic or microbiome differences so I'm curious how it turns out for you.
Dietary fat is rarely stored. It is mostly either burnt (metabolic upregulation) or excreted.
Excess glucose in the blood, however, is stored as fat, through a process known as de novo lipogenesis.
Definitely open to hearing counterpoints here... trying to learn about this stuff is overwhelming because it seems like you can find material, even scholarly research, to support any nutrition plan.
KETOSIS SIDE EFFECT 1 – Frequent Urination. ...
KETOSIS SIDE EFFECT 2 – Dizziness and Drowsiness. ...
KETOSIS SIDE EFFECT 3 – Low Blood Sugar. ...
KETOSIS SIDE EFFECT 4 – Cravings for Sugar. ...
KETOSIS SIDE EFFECT 5 – Constipation. ...
KETOSIS SIDE EFFECT 6 – Diarrhea. ...
KETOSIS SIDE EFFECT 7 – Muscle Cramps.
1: This is not even a side effect, and it refers to the loss of water weight during the hours before entering ketosis, while the body is still burning glycogen stored in the liver (which is bound to water, which goes into the bloodstream and must be excreted).
2: This goes away after the first hours of ketosis and that's if you have never been in that metabolic state ever in life, otherwise there's none at all.
3: Not a side effect but the actual intended consequence, and a positive and healthy one.
4: Cravings go away. We actually crave more sugar the more we consume it, not the other way around. A period of 2 weeks without sugar, even in the context of a non-ketogenic diet, removes cravings.
7: That's due to a lack of electrolytes and not ketosis. People who attempt to switch often disregard electrolyte intake, which is obviously crucial. As urination is more frequent during the switch, electrolyte balance is harder to maintain. Adequate intake fixes this.
Try harder, please.
I'm never hungry, I never feel bloated, and I don't have any digestive issues.
I suggest you do some research yourself and perhaps even experiment, before you regurgitate things out of the first result that comes up on Google after you enter an already biased query.
Life is indeed short. My diet, which I wouldn't consider at all restrictive as I can eat as much as I want, allows me to live it to its full potential.
And that's pretty much the only thing that has changed (other habits haven't changed, such as meditation and weight-lifting).
I decided to try this because my weight was creeping up despite my controlled diet and daily exercise.
So far the jury is out regarding weight loss, because I also upped my exercise regimen at the same time.
But I've been pleasantly surprised to find that I'm getting much better sleep, and for the first time in years I'm waking up on my own, usually a little before my alarm is set to go off.
The one downside is that starting a few days ago, I've found myself extra hungry in my non-eating hours. I hope this is temporary. It's not a risk to me keeping the regimen, but it's unpleasant and distracting.
However, I do admit that the suppression of inflammation caused by ketosis can make it hard to realize your muscles are in bad shape to work out.
After the initial water weight loss, my weight has been fluctuating around the 55 kg mark. However, fat loss is really, really noticeable. I had a pretty huge belly, and now you can see my abs. As I haven't lost that much weight, and as it remains stable while I notice more fat loss, I am certain I am also gaining lean body mass in the process.
I try to fast 18:6, by consuming 3 shakes of my own DIY keto powdered food (i.e. DIY soylent) at 14:00, 17:00 and 20:00, for around 650 kcal each. I also drink black coffee with 25 grams of butter some mornings if I feel like it.
I don't do IF every day, especially if I travel or if I stay over at my girlfriend's. You don't have to do it every single day to reap the benefits, as long as you stay in ketosis, or at worst as long as you don't fill your liver glycogen stores completely.
I originally started (I think 3 years ago) measuring my satisfaction with how each day went and soon found that "getting all the things done" and all the productivity focus simply wasn't _that_ important to my happiness, contrary to what I had believed in the past. I clearly enjoy life much more when I'm well-rested and can _also_ get more done under those circumstances.
The expectation is for sleep to affect productivity, but I don't find that to be the case. Instead, I find that it has a lot of impact on my social and emotional well being rather than my productivity.
Productivity doesn't lead to many positive states - just exhaustion. Being well rested on the other hand has led to lots of positive mental conditions - surplus energy after work, dramatic decrease of negative thoughts, positive attitude towards new things, willingness for social activities, more boldness and confidence, and all these things snowball off of each other.
When I don't get enough sleep (kids... ;)), I'm a bit grumpy/negative during the day and I get nothing done. When I'm well rested, I'm super positive, happy, and can get work done effortlessly.
Then what was important to your happiness? Being well-rested?
I realized that my previous desire to have the latest macbook so excessive, and now I'm happy with just a light and durable $200 chromebook.
I teach a few people how to code, and I created accounts on my desktop for them to ssh into and they are loving it as well.
Couple this with some x-forwarding for GUIs and you got basically the same high end computer anywhere you go.
Highly recommend giving it a go.
2) I'm going to be that guy that chimes in and says you have to be careful with code you write on company's time / using company equipment. So, be careful with that.
Here is a link describing it
Of course with latency and all that sending x windows can slow it down a bit (and there was some weird stuff with me and my Chromebook with it, but I got it work in the end)
But! It definitely is possible, and once it's set up and everything it can become really helpful/useful
Not too sure security wise how it fairs but I figured if it's just for homework and on campus it should be fine for the most part, and ssh is secure (hence the name :D ) so it should be fine
2) Thanks! Duly noted.
Sometimes I ssh into my personal desktop to do personal work from my company computer.
But, last month after picking up lunch one day, I actually walked into the used book store and bought a book. Yesterday, I started reading book #4. Kinda surprised I went through the first few so quick.
I've been reading on my lunch hour most days, but spent this weekend going through 2/3 of one I started last week.
Not sure how much it's "paying off", but I'm definitely staying off my phone/web at lunch. The stories have me more engrossed than I anticipated too.
For me, fiction is such a nice break from the technical stuff that I am exposed to day in and day out. I feel it has helped me to be more empathetic, has exposed me to all sorts of different characters/personalities, and has made me a more well-rounded person in general. I also feel as though I am more frequently able to find the right words to adequately express my ideas.
Another thing that's great about reading is talking about books with close friends. Their insights on the book might be something that would have otherwise gone completely over your head.
Am I disappointed I only made it 300 pages into Infinite Jest? Sure. But I've read 4 other books since I set that down last month.
Read what you love until you love to read. Then you can move onto books that seem that they might have some pay off.
I usually wake up, make coffee, read for about 30 min, and then gratitude journal and plan my day. (I use Panda Planner purely for convenience, I'm sure a blank sheet of paper works as well.)
This allows me to set my own schedule and prioritize my day, rather than reacting to the demands placed on me by others. I've seen improvement in both 1) my general productivity and 2) my progress on the long-term tasks I'd usually be more likely to put off.
This sounds terrible to me, which means I should probably look into it in order to curb my increasing cynicism.
The intent is to help you rediscover things in your life that you tend to take for granted. A lot of us have it pretty good but still feel sad or depressed day-to-day. This journaling process intends to curb that.
Very quickly I found out that my daily gratitudes are about (1) driving to/from work that was less congested than usual. (2) finding a good parking spot (mostly at work).
(3) getting a tasty lunch (during lunch break, at work).
This actually depressed me, b/c it was just further indication all I do is work.
Well in his program he said whenever you think about this exercise, just take a few seconds to think what you're grateful about right now, today, etc.
I share it with close friends as a way to connect. Feel free to email me and I can send a sample, but I'm not gonna directly link on the internet as it defeats the purpose :)
Another is: not buying sodas with my meal. Self-explanatory.
Another: Spending brief interludes of time where a compile or unit test is happening to write down what I'm going to do next. It keeps me on task.
Another: Incrementally cleaning/organizing my condo.
Another: Walking around hardware, furniture, craft stores, Walmart, Target, etc, to see what consumer goods are available. There's often something useful that I didn't know I needed or wanted.
+ People notice the difference.
+ It's a good way to cope with bad times.
+ You feel accomplished afterwards.
+ It's a perfect start of the day.
+ If you're dating and she is watching, it's a turn on.
+ You can go on for longer.
+ It's good for your confidence.
+ Other people who are working on themselves can be interesting people to meet.
+ It's good for your health.
+ It's nice for other people to look at the results. Similar to a nice painting some people like to see muscles.
When I try to do something like a 7-minute or 9-minute workout, I'm usually unable to continue after 3 minutes because of sheer exhaustion, and I'll have aching muscles for the next few days after that. Any recommendations how to overcome these initial problems? Maybe drastically shorten each exercise (from 1 minute to 15 seconds or something like that)?
No, seriously, try to go through the initial pain stage, it doesn't last that long. Tell yourself that this is an indication that it's working, because it actually is.
Take my advice with a grain of salt, but this is what I would do. Train 3 times a week on strength. This is enough and gives your muscles enough time to recover. At first you will train your muscles again when they are still sore, but it will go away.
I also had to go through this stage when I started working out. I remember when we went karting with all programmer colleagues. Next day everyone was sore in all kinds of places, except for me :).
There is 1 cool thing about being unfit: the gains you are going to make in strength and fitness are really huge. Keep track of your progress, it's a real motivator.
I started doing this about four years ago, as I felt similar to how you describe. Trying to run 3km just about killed me. But you keep at it. A couple of months later, I managed my first 10km run, which I did in just under an hour, and somehow I felt great afterwards.
Then do strength training. Nothing weird; nothing complicated. Just do squats with a barbell. Start with just the bar — it's 20kg alone.
And don't fall into the same trap that everyone does of being self conscious at a gym. Nobody cares about you in a gym, unless you try something stupid and dangerous like trying to bench more than you can manage.
Note that the 7 minute apps have just 30 seconds per exercise and a few seconds between them to adjust your posture. I like it that most are just using your body. And yes, just push-ups can be challenging. For people, who don't think so, try a close grip or one hand push-ups.
I'm also 186cm. I went down from over 82kg to now a bit over 75kg. I'd like to stay there and just get further lean.
Oh yeah, I do it everyday. Use a streak future so you don't skip a day. Try to get a longer streak than your friend or brother if that motivates you!
The good news is that of all the things in life where there are no shortcuts but almost guaranteed results if you put the effort in, improving your fitness may well be #1 on the list.
If you're not at all fit and haven't been doing regular physical activity for a while, you may need to start slow with the cardio and light with any weights. That's OK. There is no shame in training at your current level, whatever that is. The people I have the most respect for at the gym are the ones who obviously aren't fit yet but who show up and make an effort to improve.
The main thing at first is to find a level of intensity where you can complete a decent workout, even if initially it seems very low. It will improve as you continue to train.
Also, be very wary of these super-short workouts. When you're first starting out, no amount of bro science or trendy 10 second workouts will substitute for putting the time in regularly to build up your fitness and convert your body mass to the kind you want. Even if right now all you can do is go for a 10 minute walk before you're tiring, do that, but try to do it often. Better that than trying to do something you're not ready for, but then having to stop after just a minute or two. You're unlikely to gain much benefit from that, and if what you're trying to do is that demanding compared to your current ability, it could even be dangerous.
On that final point, since I haven't seen anyone else say it yet, remember that if you're significantly increasing the exercise you do and you're not very fit to start with, it's probably a good idea to speak with your doctor to make sure what you're planning to do is sensible for you, particularly if you're a bit older and/or have any significant medical issues that might affect what you can do or how you should train. They can also give you some basic advice on related issues like nutrition, hydration and rest if you don't already know the essentials.
For now, just keep doing it. Don't expect quick results... various parts of your body need to start coordinating to this new change. Muscles that worked independently need to work together. Mind body coordination has to kick in. Repetition will breed familiarity and muscle memory kicks in - things get a little more manageable.
Weight lifting exercises: choose a weight such that you can do the exercise 12 times (reps) correctly without getting exhausted/fatigued. Then correctly do 4-5 sets of that exercise, with 1-2 minutes between the sets. Optionally increase the weight a little between sets, and reduce the number of reps so that you can do at least 8 reps in the last set.
I don't over do it with this routine. If I'm out of breath or something starts to hurt I just stop running and walk for a bit, but it helped me work up to a reasonable amount of cardiovascular stamina the couple of times I've fallen completely out of shape. I usually abandon it once I have enough stamina that I become time-constrained on how long I can run rather than physically.
Consistency over time is what will get you there. Exercise need not be exhausting nor even cardio intensive to be highly beneficial.
Take it slow. It will take 1 year+ for your joints to adapt to a new regimen. If you injure yourself you’ll erase any gains.
My bona fides are as a 10 year Brazilian jiu jitsu coach, 39 years old, shredded, feeling great.
The only exercises that don't make you better are the one that you don't do.
I always have this in my mind, it's been more than 5 years since I heard this.
take some creatin and bcaa if you want to go the supplements route, or just eat enough proteins on workout days if you want to stay 'natural'.
My warmup is like 7 minutes long. Its usually a mix of 3 light sets of whatever I'm working out + short jog / sprints inbetween to prevent injuries
"You are fired!"
Please could you explain this a little more? I’m the sort of person who lets the mess build up to a critical mass, and I’d love to have a better system.
I had been really down since my SO passed away in september but I hadn't smoked what you might consider excessively. The problem was that I smoked too regularly. Like a little pinch in a pipe twice a week. That's enough to keep my body affected by it. And it takes at least a month for it to purge.
I've been through this before but the older I get the more I notice the changes, the contrast in energy and behavior.
So this last time has me thinking of never smoking again. Or at least never getting into a smoking period longer than one week again. An occasional spliff with friends would be ok but no repeats.
Anyways, none of that is on the map for now, right now I'm feeling so great. I'm finishing off projects, I'm coding until the sun comes up, I'm exercising. God I love being clean!
Would be nice to stop this behaviour but I can't really seem to, and it doesn't seem to have huge negative effects on my life, but it definitely does have some.
One of point was to keep a pocket diary where you list all the TODO tasks and keep striking them off as they complete. Helped me in many ways:
1. It is very easy to forget many tasks but by writing them and checking the diary even once in a while, it is possible to be reminded regularly.
2. Its better than mobile TODO apps as I don't need to check mobile phone regularly and don't get distracted.
3. When you strike some things off, you see the progress that you are achieving something. Just deleting everything shows you long list of tasks yet to be done and can be demotivating.
Nowdays, if a thought pops in my head while I'm laying down in bed, I'll just get up for a second and write it down. Feels so good.
This article https://hamberg.no/gtd/ articulates the idea pretty well:
> When your system and your trust in your system is in place, your subconsciousness will stop keeping track of all the things you need to do and stop constantly reminding you. This reduces stress and frees up precious brain time to more productive thinking—maybe it even saves real time so that you have more time for ballet lessons, painting classes, and roller-blading.
Eat that frog, folks!
I've been trying to make exercise and working out seem positive for years now, but I don't get the rush from it that everyone else seems to. Lifting things up and down is boring, running on the treadmill or elliptical is boring, and I'm not in that kind of shape to do some kind of hyperactive training regimen. I basically just do it because sacrificing 30 mins to an hour at the gym after work and then the commute time back home is a fair trade off for not having to worry about a lot of health complications down the line.
One that I was into at my last job and that I've been trying to reintroduce is a nap after work. At my last job, I'd come home and take a nap for an hour or so, and wake up feeling like doing something. This got crushed by introducing above exercise: I'd go work out, come home and say "oh I'll take a nap", and wake up an hour or so before I had to sleep.
My partner has been doing KM for 2-3 times a week for over a year now and since then I see clearer thinking, responding instead of reacting, better sleep quality, losing weight as her gains. I am inspired, while I play badminton 3-4 times a week for 3/4 to an hour to stay sane, needless to say she finds time to play with me!
@jnsaff, I would say stick to KM and kudos for cultivating such a habit.
I incorporated a simple mental trick into my life, that hopefully works: I started using smaller plates. Visually, portions look bigger, so I'm more likely to put less food on my plate.
Sounds simple but it was quite an issue for me. I was putting a tremendous pressure on myself and others, causing me anxiety and sadness.
Just doing the best I can and being happy. There's more life beyond work and perfection is just a falacy.
It comes back to the mind. Our minds live in the past or future. It can't survive in the present.
Life is perfect as it is. The moment unfolding in front of you is moments that had happened in the past all the way back to 13.8 billion years ago. How can it not be perfect?
The work put in front of you is given to you by the Universe itself if you think about it. As long as you serve the best you can at that moment, then you're doing great!
It reminds of me The Four Agreement. The last agreement is "do the best you can". Your best changes moment to moment. As long as you put your energy out there and do you best, everything will be perfect as it is.
I still exercise, but now I do it to 1- get stronger, and 2- earn calorie budget so I can eat more.
After the period of adaptation it has also make me relate to the food in diferent ways, feeling full sooner, and my taste has changed somewhat and I don't love "unhealthy" food any longer.
This with daily weight-ins (with average indicator) has been the real game changer for me.
I read about this on Hacker's diet, and I didn't start counting until february. If I had known it would be to simple (not that easy though) I might have started sooner.
Quit watching porn, after realising the health risks are not worth the benefits.
Quit buying sweets of any kind, especially sugary ones, for myself. I still buy chips for everyone when meeting with friends. I still eat sweets as long as they are made at home.
And yes, I have cheat days. So it's not perfect.
The benefits trickled down, phone usage went down etc. etc.
So I got into the habit of quitting, and seeing things for what they are.
I guess there are a lot of prerequisites for things to go on a downward spiral ( start young, be an introvert, have thin skin ), cus some people never get here. But if you find yourself having terrible mood issues, mental fog etc. and have a consistent porn watching habit, don't exclude porn as a possible source.
It allowed me to claim back some of my own time back.
I don't mean a gruff and negative "no". A positive and assertive no.
I used to be afraid of saying no. I guess it was due to FOMO or due to trying to avoid a negative reaction. I realized though that I don't owe anyone anything (in most cases) and saying "no" is perfectly OK.
Rising above standards and expectations set upon me by others. Only you set your own goals. Be the best available in your career and you will be set for life.
"Win as though you're used to it, lose as though you like it."