Monday, November 28, 2016

Kicking Off the Ketogenic Diet

I'm starting the ketogenic diet today, 11/28/2016.

I will do this diet for the next 3 months, till the end of February 2017.

I'm allowed:
  • A one week break at Christmas (Dec 22nd - Dec 28th), with some caveats
    • No candy
    • Only homemade desserts (none from store)
  • 2 cheat days per month, which are optional
    • No cheat days in December other than the one-week mentioned above
I wrote more about the ketogenic diet here, as well as another approach to nutrition called intermittent fasting, which somewhat explains why I want to try it out.

Exactly what I eat every day will be a work in progress, but my initial shopping list was strongly influenced by this blog post from Peter Attia.  

My primary goal is not weight loss, but I do expect to lose weight.  
My starting weight on 11/28/2016 is 193 pounds.  

I will return and report at a later date.  

And here's a random picture of me with two nephews and a niece, sharing some of our thoughts about life in general...

Sunday, November 13, 2016

The Ketogenic Diet and Intermittent Fasting

I recently learned about two approaches to nutrition that are moderately mind-blowing...not at first gander, but once you delve into the details and understand the research that's been done, as well as the myriad health benefits this research suggests.  

While not new, in some ways both of these nutritional patterns are new to least in how potentially game-changing they may be.

They are kind of related...and kind of not.  It was kind of a coincidence (and kind of not) that I learned about both in rapid succession.

I'm talking about The Ketogenic Diet and Intermittent Fasting.   Below I'll summarize each and provide links to sources (mainly podcasts and videos) that explain them better, for anyone who wants to delve into those delectable details.  

While some of the sources can be more easily understood with a background in nutrition, biochemistry, or medicine, I think they are also accessible enough for a motivated layperson to glean the key principles. 

The Ketogenic Diet

My recent binge-learning started with this video from Peter Attia, who is both a renowned physician and also an ultra-endurance athlete.  He reviews a some nutritional biochemistry basics, and then explains his own journey with the ketogenic diet.

The ketogenic diet is kind of similar to other low-carb diets that we've all heard of, like Atkins.  But it differs in an important way:  Instead of just limiting carbohydrates,it also keeps protein at a moderate to low level.  The bulk of calories come from healthy fats.  

What does this accomplish?  It causes the body to convert to using ketones as the primary energy source.  Ketones are the energy molecules that our bodies make by breaking down fat, and they can replace glucose as an energy source for many of our organs, most notably the brain.  

When our bodies' "engines" run primarily on ketones instead of glucose, the body learns to burn fat much more aggressively, since that's where all the ketones come from.  It also gives the pancreas a break from pumping out loads of insulin all the time, so you're a lot less likely to get diabetes.  

As you can imagine, this type of diet spurs weight loss.  But it has a host of other documented health benefits, thanks at least in large part to avoidance of high blood sugar (glucose) and insulin spikes.  

What are some of these other benefits?  To name a few:
  • Improved insulin sensitivity 
  • More consistent energy levels  
  • Decreased need for sleep (anecdotally)
  • More consistent mental clarity 
  • Anti-cancer effects 
    • Tumors seem to mainly use glucose for energy, so having a consistently low blood glucose level can effectively "starve" many pre-cancers, and potentially shrink existing tumors.  
There are various other documented biochemical benefits, and for further details I'll refer you to the the podcast episodes below, featuring Peter Attia (whom I mentioned above) as well as Dom D'Agostino, who is a professor of physiology and pharmacology and an avid ketosis researcher.
I haven't tried out the ketogenic diet yet (though I absolutely will), mainly because I decided to try out this other thing first...

Intermittent Fasting

Intermittent fasting is what is sounds like...having regular periods of time when you don't eat as much or don't eat at all.  It's classically done by severely restricting calories two days per week, or every other day, OR by having a shorter window of time (6-8 hours) for eating every day.

It doesn't sound like that big of an adjustment at first, until you realize that almost everyone in our modern society (who isn't living on the street) is basically stuffing food in their face at all times, from dawn till dusk.  We rarely go more than a few hours without eating something except when we sleep. 

Part of the theory behind intermittent fasting is that in most of human history people haven't had such ready access to food, so as a species we're not really adapted to that constant caloric intake we now typically practice.  While I take any evolutionary theory with a grain or two of salt, the preceding would be true even over the past few hundred years.  Food was never so consistently abundant before grocery stores came around.  

But more important than the theory...what benefits of intermittent fasting have been observed?

Intermittent Fasting Benefits Suggested by Research
  • Promotes a degree of ketogenesis (see above), if only temporarily.  
  • Appears to positively affect-
    • Insulin sensitivity
    • Neurogenesis (making more brain cells)
    • Neuron repair (fixing brain cells)
    • Mitochondrial repair (for energy production in cells)
    • Cognitive function
  • Lower chance of Alzheimer’s disease and Parkinson’s
  • Reduced cancer risk and tumor burden (size)
  • Improved longevity
  • Promotes weight loss (though that's not the primary goal)
That's kind of a "wow" list...but it's not fabricated either.  A lot of credible research has been done on this topic, and for more info about that I refer you to the following from Mark Mattson (not to be confused with Mark Madsen), perhaps the foremost researcher on Intermittent Fasting:

What am I doing with this information?

I was intermittently fasting two days per week (restricting calories to about 600/day) for about two months from late August through late October of this year, and I noticed a variety of interesting effects.  Most notably, I was less food-obsessed on the days I fasted and had improved mental clarity those days as well.

I stopped for a few reasons...mainly because I was starting to feel increasingly binge-prone on the non-fasting days (after about 6 weeks).  So there are certainly some potential challenges with this type of eating pattern, but I think it's absolutely beneficial if you can pull it off.  

What's next?  I'm gearing up for a prolonged trial (3-6 months) with the ketogenic diet.  I wanna see how it affects me.  But even if I don't notice any benefits (which is unlikely) will probably purge some of those pre-cancers floating around inside of me, which I tend to view as a plus.  

Monday, July 27, 2015

Traipsing through Taiwan

Taipei 101
 In June of this year I traveled to Taiwan.  I know a girl who lives in Taipei (the capital and biggest city), so it seemed an ideal opportunity to go while I had someone I could stay with who was willing to show me around.  Stella and I originally met online, and had been talking for a while when I decided to plan a trip.  She offered a place to stay and to show me around.

This trip was many firsts for me - my first trip to Asia, first time in the Eastern Hemisphere, first time crossing the International Dateline, first time going to a country where the primary language is not English or Spanish, and my first flights longer than six hours.  And some other firsts too….like my first time eating pig intestines.  :).  It was a great trip, and a really cool experience.  

The trip started off with a...Bang?  As I was hastily packing, only two hours before departure and shortly before my ride to the airport would have come, I got an email informing that my first flight was cancelled, bumping me to the next flight (three hours later), which would cause me to miss my connection in San Francisco, and in effect extend my layover there from one hour to 18 hours.  My first thought was “Holy Crap”.  The email said if this change was not acceptable, I should call customer service, which I did, and ended up on hold for over an hour before I gave up.  In the meantime, I posted on Facebook and managed to find an old friend in San Francisco I could stay with, so I opted for the 18-hour layover rather than trying to change the flights.  And I tried to focus on the positive--even though I would get to Taiwan a day later than planned, I now had a chance to briefly explore a city I’d never seen before.  Similarly, though I had to cancel my ride to the airport, I later found a new and convenient method for parking at a transit station and riding a bus to the airport that will come in handy in the future.  

San Francisco was pretty cool--I took the metro straight from the airport to a part of downtown and walked down to the shore.  I stumbled upon the Golden Gate Bridge and got to take some pictures.  I was in downtown when the Golden State Warriors clinched the NBA title, heard some celebratory honks and yells, and got to mingle with celebrators milling about and on the subsequent subway rides to my friend Rebekah’s house.  I slept on the couch in Rebekah’s apartment after watching a replay of game 6 of the Finals (the final game).  The next day, I took the metro again and stopped off in another part of downtown to explore before heading back to the airport.  I spotted the “famous trolley” and police on horseback, and bought a big pizza at a place with great reviews on Yelp (Z-Pizza).  I took the leftovers with me, and was then the target of hungry homeless people (I gave away two pieces on the street), and later everyone in the airport seemed to be eyeing my pizza box, especially while going through security.  I had three large pieces left for the 13-hour flight.  

Silly in San Francisco
The flight was long.  At 13 hours, more than double my previous longest airplane ride.  It was nice to have the pizza, but they actually served a lot of food and drink, so much so that there seemed to be almost continual commotion from the attendants and concession carts.  I managed a few hours’ sleep and watched one in-flight movie (American Sniper) I hadn’t seen.  I also got up to walk around and stretch several times, and wore compression stockings, both in efforts to ward of DVT’s.  

At Chiang Kai-shek Memorial Hall Square
Stella was an amazing hostess.  First off, she met me at the airport and helped me find a bus across the city towards her home--everybody was speaking Chinese from the moment I left the airport, and I would have been lost without her (she also texted me written instructions in Chinese for a taxi driver in case she didn’t have time to come).  She took me to dinner at a Japanese style restaurant the first night, and took me to many other yummy, interesting, and fun restaurants and shops throughout my stay.  And on nearly every occasion, I was the lone English-speaking person in the establishment.  Stella translated or ordered on my behalf basically everywhere we went (I did go out on my own for a few hours one day, and felt very limited.  I managed to buy dinner and some donuts using a few basic words and gestures,, and was very proud of myself).  We visited several places I wouldn’t have known of as a regular tourist.  She planned various fun activities and improvised each day depending on weather and other factors.  She also took 3 days off work while I was there (she worked one day, and we had the weekend and one day of holiday for the “Dragon Festival”).  I never would have thought to go to Taiwan were in not for her, and she made the six-day stay very pleasant and memorable.  Even her roommate chipped in and took us out to eat, and later bought additional local foods for me to sample.  

Possibly the most remarkable thing about the visit was that I never exchanged any money nor used an ATM (nor paid for anything with dollars).  I used my credit card to pay for some things (a few meals, movie tickets [for Jurassic World in 4D, no less]…), and Stella paid for all the little things as we were traipsing around.  I gave her some cash before I left to help even it out, but the total cost of the trip besides airfare was incredibly only about $200!

Taipei by night
I did very little research before the trip, basically winging it.  I did make a list of places, however, because I had a patient in the ER about a month prior who was a returned-missionary from Taiwan (and was in the ER because he broke his ankle there on a return visit), and I asked him what I should do and made a list.   I also got a list of foods to try and one destination from my old roommate David McCombs, who likewise served his mission in Taiwan.  I left the rest to Stella, basically.  

Japanese style hot pot
I didn’t study any Chinese before the trip (I finally learned how to say “thank you”--xiexie-- while in San Francisco the day before) because I decided it would be too hard to make any substantial progress.  But after I’d been there a couple days, I decided to learn the basics, and found it made the whole experience more mentally engaging.  And just a few words and numbers go a long way for basic communication with the locals.  

Overall it was a unique cultural experience, and I loved trying so many different foods while I was there.  I showed Stella a list from some website of a bunch of different foods to try in Taiwan, and from that point she seemingly made it her quest to check off the whole list.  Some memorable treats:  Japanese hot pot, Taiwanese hot pot, sushi & sashimi, Thai buffet, stinky tofu soup with duck blood and pig intestines, mango “ice monster”, squid in various forms, mango smoothie, “Danbing” (kind of a like a fried skinny burrito for breakfast), and some good fruit (mango, papaya…).  My chopstick skills have also markedly improved, since that was usually the only option.  

soup w/ stinky tofu, duck blood, pig intestines
After six days, I sadly departed.  I had a three-hour layover in Tokyo on the return trip, so I can check off one more country, and that felt like its own mini cultural experience--the people and language seemed to have a different “rhythm” than in Taiwan, and everything seemed very efficient.  Plus they had a special toilet for squatting...  On the flight from Tokyo to LA, for some reason I got to sit in what my seatmate told me is called “premium economy” (not quite first class), which had more elbow and leg room than I’d ever had before on a plane--I was even able to prop my legs up part of the time to improve blood flow.

What a great and unique trip.  It was different from any other I’ve taken.  Asia, Chinese, the Eastern Hemisphere, crazy foods, and having someone so helpful that made my trip so much easier and cooler (and cheaper) was, on the whole, almost surreal.  And now, I’m very jetlagged.  But it was worth it.  

Additional photos from the trip can be seen here.  

Monday, September 29, 2014

Down to the DF – A Mexican Excursion

Random and Bizarre. 

And awesome. 

Those are all words that characterize my recent six-day trip to Mexico City. 

What led to this trip?

After my 3-month training program in the ER ended, I made a goal to go on one trip per month.  Why?  Because I can.  That’s the beauty of working in the ER.  While there is no paid time off, there is substantial schedule flexibility.  I can take a week off no problem, as long as I plan ahead two months or more. 

So along with my other recent trips (Atlanta, Carson City, Denver) and an upcoming one to Knoxville, I planned one to Mexico City.  Why Mexico City?  Because I love traveling in Latin America and speaking Spanish, because I’ve only been to Mexico once before (a non-touristy part in the Northwest), because Mexico isn’t that far away, because I like Mexican food, and because the airfare is relatively cheap (compared to other countries and compared to other parts of Mexico).  Also because a random Irish guy I sat next to on my last flight to Guatemala said it’s a really nice place to visit.  Additionally, why not? 

Eating tacos with Sandra (left) and Ninely
I prefer to travel places where I know someone, for the many obvious advantages (or have work pay for the trip, as was the case with Carson City).  The problem was, I didn’t really know anyone in Mexico City.  But I kinda sorta did.  A little tiny bit.  You see, there were a couple people whom I had randomly connected with on Facebook a few months earlier, but never met in person.  One of those was Ninely Contreras, with whom I had exchanged a few messages beginning in March.  I told her of my upcoming trip, and she said I could stay at her house if I didn’t mind sleeping on the couch.  I called her a couple days before the trip to touch base and go over the details (and to feel out if she seemed like a murderous criminal or not :) ), during which conversation she suggested a friend of hers might be better suited to host me as she lives closer to downtown, and has more free time because she’s not currently working. 

That friend, Sandra, who had never met me or ever talked to me before, not only hosted me at her apartment, but took time out of her schedule to meet me at the airport so she could accompany me on the Subway back to her home.  And from that moment on she acted like we were longtime friends, and was extremely helpful with anything I needed during my stay. 

I stayed at Sandra’s apartment every night except one (on the weekend when I stayed at Ninely’s house
because she was accompanying me to visit some of the more peripheral locations).  Sandra and Ninely were both exceptionally generous, kind, and helpful, and I had a great time hanging out with them and learning from them.  Really, that was the most remarkable thing about the trip—how far out of their way two strangers went to make sure my experience in Mexico City went smoothly.  Well, as smoothly as you can expect anything to go in Mexico City.
:)  Ninely said she’s traveled around Mexico a lot and been helped by other strangers, so she likes to pay it forward.  Sandra just said “I’m awesome, so I do stuff like that.”  She didn’t really say that, but it would be true if she did. :)

Other observations and experiences from the trip, in no particular order:

  • My favorite place in Mexico City was Plaza Garibaldi, a big park where a bunch of Mariachi bands (and some not-quite-as-Mariachi bands) congregate every evening to play songs for visitors.  I went there three times because I loved it!  The only song I requested (and paid for) was “Bésame Mucho”, just because it’s hilarious.  The singer was ridiculously off-key….but most of the groups sounded better than that.    
  • Somehow, some way, I didn’t get sick on this trip, despite trying all sorts of different foods.  That makes four consecutive foreign trips with no sickness.  I hope I’m not jinxing myself.  My secret?  I always carry hand sanitizer and a bottle of clean water.  But mostly I’ve just been lucky.  
  • I love speaking Spanish, and this was a great opportunity to practice and learn (or relearn) new words.  It was also a reminder that as good as one may be speaking a second language, discussing complex topics or communicating subtleties is an ongoing challenge, but also part of the fun.  It was likewise instructive about how much practice and repetition is required to master any language, something we likely take for granted in our native tongues.  
  • I learned how to find my way around alone on the Mexican subway, which was satisfying.  
  • Traveling on that same subway during rush hour can be intense.  One of the nights I was packed hilariously tightly with all the other people heading home from work.  I wasn’t holding onto anything but there was no way I could have fallen down.  And at each stop more people would cram in, packing more and more tightly.  I chuckled intermittently at the hilarity of the scene, and got some funny looks from the Mexican passengers.    
  • Thanks to busses, subways, and guidance from friends, I didn’t use a single taxi during the whole trip!
  • My three primary goals for the trip were to 1) Don't get killed, 2) Don't get kidnapped, and 3) Don't get mugged.  Success!
  • As an adult, I’ve developed allergies that plague me in certain places, which unfortunately include Central America, and now Mexico.  Ugh.  
  • The electric company randomly came and disconnected Sandra’s power my last night in Mexico, so we got to bust out lots of candles, and I couldn’t charge my phone or check email.  Last I checked she is still without power.  Something to do with an illegal connection that was placed by
    Panuchos - yum!
    a former landlord.
  • The food was great!  I didn’t see a single burrito or nacho while I was there (apparently those are more common in Northern Mexico), but plenty of tacos, quesadillas, and some new (to me) stuff like panuchos, sopes, and huaraches.  Which are all sort of similar but it still presented a learning curve.  And we ate lots of cacti (napales)…
  • There are a lot of museums in Mexico City!  In case you were wondering.  
  • Yogurtland in downtown was a great place to study food vocab, cuz all the 50 or so toppings were labeled with placards.  
  • The correct way to refer to Mexico City in Spanish is “el DF”, which is short for the Federal District (much like DC).

Some of the places I visited:

Heart and Soul in the rain
  • Teotihuacan – the apparently-not-Aztec pyramids 30km Northeast of the city.  Great views, lots of stairs!
  • Xochimilco – in the Southern part of the city there are several canals, and colorful boats you can ride on in said canals.  
  • El Zócalo – The central plaza of the city which is surrounded by government buildings and the main Cathedral, and connected to a touristy walkable street that is much like Calle Conde in Santo Domingo, DR, or the Fremont Street Experience in Las Vegas.    
  • Chapultepec – an urban park and “forest” intermingled with various museums and at least one body of water.  Also where I found a random outdoor piano which I played for about two hours (in two sittings) to the delight (or horror?) of passers-by, got one offer to join a band, and taught two people how to play heart and soul.  

And others.  Don’t those places have awesome names that are easy to memorize?  :)

What a great trip.  And it didn’t even cost that much (less than $1,000 total for everything).  The best thing about it was the people I met (especially Sandra and Ninely, but also a lot of friendly strangers on the streets or elsewhere), followed closely by the music, food, language, and incredible sights.  It left me with great memories and good feelings, and I hope to go back soon!  

Palacio de Bellas Artes


 More pictures from the trip can be seen here