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  1. 1HP

    A log with vague goals

    How are your sugar diet experiments going? I started supplementing towards supporting increases in FGF21 to see if it enhances effectiveness. For me sugar fasting appears to be effective, more so than full or intermittent fasting and I’m stonger and feel much better on it. Main goal is to...
  2. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    After a few days of sugar dieting I just felt much better than usual, much more energy etc. I only had a single meal with mostly lean meat/veggies/potatoes at night. First thing I figured out keeping fat low just worked/felt better, less bloat, more energy. Before my breakfast used to be a large...
  3. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    I’m still experimenting and recalibrating after turning 50 and discovering that things have definitely changed. What’s been absolutely the best for me so far was changing my carbohydrate intake from mainly rice/potatoes/pasta with 2 pieces of fruit, to a 50/50 split between fruits and starches...
  4. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    My maintenance is shifting downwards because of a shift from bulk to cut, see attached screenshot, minus 10.6 kg / 23 lbs in 3 months (about 30% of that is glycogen/water). As my weight did not change on an average of 2300 kcal over a period of 12 days, with actually an upward trend in strength...
  5. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    Sugar diet: 99.7 kg for 12 days straight - 2300 average, varying between about 2000 and 2700, with no effect on weight Sugar fast 1 Day 1: 99.2 kg - 2200 Day 2: 99.0 kg - 2700 Refeed Day 1: 99.4 kg - 2100 Day 2: 99.4 kg - 1800 Sugar fast 2 Day 1: 99.0 kg - 2400 Day 2: 98.7 kg - 2000 Day 3...
  6. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    You’re probably right — it may work better or worse depending on individual factors. My Results: Sugar diet: 99.7 kg for 12 days straight Sugar fast 1 Day 1: 99.2 kg Day 2: 99.0 kg Refeed Day 1: 99.4 kg Day 2: 99.4 kg Sugar fast 2 Day 1: 99.0 kg Day 2: 98.7 kg Day 3: 98.3 kg Now...
  7. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    Link to full article : https://www.sciencedirect.com/science/article/pii/S1568163725001436?via%3Dihub Summary: Here’s a concise summary of how the referenced ScienceDirect article explains that prolonged fasting (≥48 h) can increase inflammation: ↑ Acute phase inflammatory markers: In a...
  8. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    It might even be healthier then a full fast from an inflammatory pov, but unhealthier from others, there’s little to no long term evidence. Apparently Ray Peat reached an age of 86 while consuming a minimum of 400 grams of sugar a day, sample size of 1 ;) Long-term fasting and its influence on...
  9. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    Based on my own experiences, I’ve developed a couple of new theories: The sugar diet version, when combined with a large final meal of the day—typically around 120 grams of lean chicken or beef—seems to blunt the sugar-fast physiological response for 12 hours or even longer. I don’t lose...
  10. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    How the Ray Peat Diet Resembles a “Sugar Diet” 1. High Sugar Intake is Encouraged Ray Peat believed sugar (especially from fruit and juice) is crucial for metabolic health. He viewed glucose and fructose as fuel for the cells and protective against stress. This contrasts with mainstream...
  11. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    I have been researching “sugar diets” some more, there are many, also old ones, this bit is interesting: Ray Peat’s View: Carbohydrates & Hormonal Balance Estrogen dominance, a concept Peat is credited for originating, refers to a state where estrogen levels exceed progesterone due to...
  12. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    Definitely seeing better results with this than with IF, no negative impact on workout performance, just crossing my fingers I don’t end up with that dreaded vegan look.
  13. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    Apologies, just watched the latest Mission: Impossible, so now anyone doing something hard is Ethan in my head. You quit vaping? Boom. Ethan. Jump off a motorcycle mid-air? Also Ethan. Same vibe. :cool:
  14. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    The whole family might be vaping, but Ethan, you’ve already conquered missions most people thought were impossible. Preliminary Thoughts (with a very unscientific sample size of 1): So far, sugar fasting seems more effective than the sugar diet. Reasoning: Weight held steady at 99.7 kg for...
  15. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    Now there’s a hard to beat habit, quitting smoking makes any diet a walk in the park in comparison, took me 30 years, but I made it, probably quit hundreds of times, the difference with the last one was, it was a decision, today I don’t want to anymore, and I truly didn’t, then it was over. Zero...
  16. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    For clarity: HRV (Heart Rate Variability) Definition: A general term describing the variation in time between successive heartbeats (measured as the time between R-R intervals on an ECG). Purpose: Used to assess autonomic nervous system (ANS) activity, particularly the balance between...
  17. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    So far about 1 pound of potatoes and half a pound of green vegetables, or a pound of sweet potatoes. These appear to have no negative effect on me in testing so far, rice is still on the todo list to test. I ate rice almost daily before starting the sugar diet, I was on roughly 50/50 fruits and...
  18. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    This is in fact very easy. You can even use your phone and an app called hrv4training. You place your finger over both the flashlight and your phone camera, and the app can measure your heartbeat and variation. It’s precise enough to be useable. I use a Polar H10 chest strap which is more...
  19. 1HP

    KLEEN LIVING - A log about Life, Training, and Nutrition.

    I’m not 100% sure, more trial & error ahead before I can be. But it does make the most sense to me at this stage of data point collecting, but I can be totally wrong. I’ve basically exchanged my evening protein/fats for about 20% fruits, 80% haribo gummies, on the total this makes it about...
  20. 1HP

    A log with vague goals

    Did you add creatine and/or increase your dosage of Elite ATP? My 3rd bottle just ran out but have a six-pack incoming from the 4th of July sale. Thinking if worth it trying a higher dose. Laziness compels me to ask before trying 😅
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