My training

For the past 9 weeks have I been a good boy and exercise by running and building (hopefully) muscles at a gym. For how much and when, see My Training page

Each Saturday have I noted down what the scale been saying to me. As I have a scale that not only give me my weight but also have an opinion on my fat, muscle and water composition. Have I been keen to see any difference. Would I see any?

Values for Fat, Water and Muscle are in % (and yes the sum is more than 100%)
9 weeks point

As can be seen, have it not been any large differences, but there is a trend of slow improvements. I think it started after 10th of August. When the length and time of my running did get as long as 17 km. It is something I have been experiencing earlier in life. It is only when my running been long, that it has been any effect on my body.

One thing I noticed when I started was that I tended to eat more. Something I always been warning others for. When people start training, the more they want to eat. It have been harder for me to listen to the body signals telling me I had enough.

To me, training shorter time than 1 hour at a time and not watching out for the “working up the apetite” signals, is just waste of time. If weight loss is the goal. But I have always considered that it is good to move the body around in moderation. This level of my exercise could be just above that. But as the preacher said, “do what I teach not what I am doing”.

One thing I wonder for those who think that the only reason for me not to lose weight in the beginning, and actually increasing. Is because I was building muscles. And that is correct as seen on my muscle %. But why did not my fat % decrease?

Another thing that is worth noticing is the increase of water in my body. I been a big tea drinker. About 12 cups daily. Always thinking that it could not be that healthy and I should cut down on it. But when not having any real medical reason for it. Why should I?

Then I read that to high coffee consumption could lead to magnesium deprivation. Right or wrong, I think that coffee and tea is very similar. It is only that tea is weaker than coffee. So as I sometimes ad magnesium to my diet. Could I not help thinking that, this seems stupid. Why add magnesium when the reason for the need could be that I drink to much tea.

So past 9 weeks have I also during my work days limit my tea to a maximum of 6 cups a day. Preferable only 5. My reward have been that during this time have the water % slowly increased, and finally since I bought the scale a couple of years ago, is it not complaining that I have to little water in my body. Even though I am just on the border.

I wonder how much difference in my water composition effects the other value. Have just a feeling that they seem to follow each other. But have no proof of anything.

An update:
One can find a interesting documentary from BBC on youtube. The Men Who Made Us Thin
I seen the first part and could agree to most in it. But the second part The Men Who Made Us Thin Ep 2 HD, definitely struck home.
In essence:

  1. Do you think exercise will make you thin?
  2. And do you think the pharma industry is always honest?

The depressive thing is that it does exist a golden bullet out there for obesity. It is called fat.

The blog by Peter Attia

The begining
In this post do I want to take up a couple of things. Like, is saturated fat and cholesterol bad for you or can you train and be on ketongenic diet? Together with, what is cholesterol and ketosis?

The wonderful thing about it, is that I do not need to write anything. I only have to refer to The Eating Academy. blog by Peter Attia. He has knowledge, and a obsession for real data and numbers. Together with a personal story makes his pages a gold mine for anyone interested in nutrition.

The background, nothing about LCHF
Listening and reading his various talk and blog posts, tells a story of a highly gifted nerd/jock with knowledge that is close to a passion for the subject. For some, that is a contradiction. How could it be that someone is both athletic and number cruncher? The answer could be in his pages under his  My Personal Nutrition Journey.

But I think the best place to start, is to read his post in remembrance of his teacher Woody, whom influenced him to give up a career as a kick boxer and instead give mathematics a fighting chance.
His post Thank you, Woody tells you how his life changed into a completely new direction , and therefore a place I recommend anyone to start of with.

As second place to go to is post about his experience of his participation at 2013  TEDMED. His post TEDMED 2013…now I get it tells you some on what is happening in the background leading up to the conference, and during it.

He gives some reference to various other speakers, but unfortunately no links to their talks. This is because he wrote the post shortly after the event, and they still had not been posted on the net. I checked some of them out, and they where very good.

So here are the links to 2 videos I can recommend: Zubin Damania at TEDMED 2013  and America Bracho: Community Leaders Promote Local
One of them are funny but both very good.

He also refer to an old talk by Ric Elias. And do as he writes. “Seriously. STOP READING THIS NOW AND WATCH IT.” The talk Ric Elias had at an TED event 2011: 3 things I learned while my plane crashed  is a something to stop reading this for a while and listen to instead.

Finally something about LCHF
So far, have no reading or videos I been recommending anything to do with LCHF or nutrition. Ok I did mention his Nutrition Journey. But I did not recommend it, not yet at least.

But before doing that, do I want to recommend you to listen to his own 2013 TEDMED talk. The Peter Attia: What if we’re wrong about diabetes?  do show his passion for the problem and a reflection of what he thought before and what he think now about cause and effect. But also point out, that today do we do not know definitely what the answer is. And that we have to be open to throw our prejudice and ideas out the window.

Also before I recommend the pages, is it something that need to be mention. Like all other pages out there in the internet does it seem as it is again only about losing weight and keeping it under control. This is as I tried to say before, something of a problem, as high weight is only one of possible symptoms for methabolic syndrom, To be more clear, one does not be fat or little round to have methabolic syndrom or get diabetes.

And this fixation with weight leads some people away for the issue that is important. What are the underlying markers and what to they tell us?
With that in mind can you read is journey

Is saturated fat and cholesterol bad for you
The blog post How did we come to believe saturated fat and cholesterol are bad for us?
Is a very good explanation to why everybody nowadays believes that “saturated fat is blood clogging”, while showing that this belief is actually built on very shaky ground. Reading and listening to his talk further down in the text is very informative.

Can you train and be on ketongenic diet?
Since I started with LCHF have I trained very little. My page My Training
tries to tell how much I have done. A couple of weeks ago did I restart with jogging and something I never done before, muscle building. I will describe it more on the page and try to keep it up to date in the future.

But one of the myths that exists, is that training and carbohydrates goes hand in hand. That you cannot exercise unless you also eat load of carbohydrates. This is something I want to debunk with my training page.

He already done that in his talk My Quantified Self, Part I
Again listen to his lecture further down the text: Peter Attia – An Advantaged Metabolic State: Human Performance, Resilience that is his personal story how he used to train 3-4 hours a day for competitions and still got problem. To how his body now reacts to his exercising.

He have the luck of being tested in some of the top facilities that exists for measuring performance.

Also, just as important, it tells us where our bodies take energy from, depending on type of exercise, and how much we have of it. And what is happening when you use up all the glucose your body have.

Point is, if they been wrong about that glucose is the only thing the body burn when exercising, very likely they been wrong with other things.

What is cholesterol?
Now we getting into some heavy stuff.

The straight dope on cholesterol – Part I
The straight dope on cholesterol – Part II

And so on for about 9 parts. I have not read everything and I believe I need to reread each of them several times before understand all of it.
Some of the topics are:

  1. What is cholesterol?
  2. What is the relationship between the cholesterol we eat and the cholesterol in our body?
  3. Is cholesterol bad?
  4. How does cholesterol move around our body?
  5. ……..

And as I said it is 9 parts

What is Ketosis?
More heavy stuff that requires some repeated reading  and slow digesting of information.
Ketosis – advantaged or misunderstood state? (Part I)

Ketosis – advantaged or misunderstood state? (Part II)

End notes
So this is the blog I started saying I would not need to write much. But if you read everything on this page and want to listen to what Peter has to say in his talks and recommended listening. Be prepared, it will take more than couple hours.

Lubricated bodies

I was not suppose to start this blog to with things that was about me and what I was doing.

But I think that exercising is very important. And it is important for all of us.

I always wanted to walk more than necessary. With that I mean, one should use the stairs instead of the elevator or escalator. I remember once,  when I walked up one of the longest escalators in the Stockholm subway. (University station). One in the study group I was in, where everyone of them was standing. Told me when they got up ”we got to talk” ( had left them there, saying I can not stand still in a escalator.

And I can tell you, I get very irritated when someone is standing on the left, and blocking my way. Because in Stockholm, if you not walking you stand on the right side.

Well I have to adjust when travelling. Different traditions on different places. In Singapore do they put out signs to tell people to do what I consider is right. So I like it. In Moscow does everyone stand one the right. And as a far I can see, not a sign insight. But they have a guard at each escalator. I assume they keep them in line. As for me, I think that the escalators of Moscow, are to long and step to walk all the way. I did it couple of times. And I do understand why I never saw anyone follow my example.

I hope to change this. I have finally started to exercise again. And next time in Moscow will I be in better shape. So I would more often walk up all the way.

A couple of weeks ago did I start something called Bikram yoga. A colleague  suggested it. And it seemed interesting. And I needed to find something. Since I started the LCHF lifestyle had I not done any exercising. And I do believe our bodies should  move around. Otherwise it will get dry and not lubricated. Just as any engine, where the oil gets old.

I liked it, and I wanted to continue. But the cost, and the thought that I maybe would not like it in the long run made me hesitant. Then they same guy said that a gym chain here in Stockholm was also doing it. Well mostly the same. Got another word for it, but otherwise mostly the same. I have not yet tried there version. Will soon I hope.

But I have started to bicycle and use step machine. I hope I do what I think is the thing about walking in staircases. I do low energy exercise training. That is, mostly no cardio.

Of course I will do some cardio. And I will report that. But I will start exercising while still mostly stay on the LCHF track. So I think that some people like to know how it works out when training.

So here it is. Friday, did I eat taco chips and drink pop soda. Otherwise during the weekend did  I so to say behave. And I trained for 50 – 60 min on Saturday and Sunday. And I felt great while doing it. I have not moved a muscle for the last 10 months. Besides just walking. So I far after 2 days of not to hard work out, does my body respond well. And I do look forward to next time.