30 Days of Ketosis

Me and Jayda

Over the past year, I’ve written about successes i’ve had in my health. I am 80-85 pounds down from my original weight of 375 back in February of 2015, however that has fluctuated around that range for the last few months. There have been a couple reasons for that.

  1. I have remained low carb during my work day, but dinners/evenings have seen a lot more cheats. I think a cheat day works, but you need to keep it at a day.
  2.  My fitness routine has become less routine. Now that I’ve been training for the 25k race in may, I haven’t been hitting the gym immediately after work 3-4 times a weeks like I had been. I think the routine I had in place had a profound impact on the diet success of 2015 for me.
  3.  Personal discipline. I haven’t been going to bed on time, waking up on time, working out on time, it’s been a struggle.

So I’m going to spend April in a strict Ketogenic/low carb diet.

So what does that mean?

It means that I’m going to follow a ketogenic meal plan for 30 days, and hopefully get my health progress back on track.

Why does this matter? >>>>>*disclaimer* i’m not a doctor. <<<<< there.

Sugars from carbohydrates are stored as energy in your muscles. So when your body looks to access its energy, the first place it looks is the energy that’s stored in your muscles as Glycogen. If you avoid the intake of carbohydrates, your body will be forced to look elsewhere for it’s energy.

One of those places is the fat in your body- which is what we’re looking for. Right? Right?

Another place is your actual muscle tissue, but based on the things i’ve researched, if you are eating enough protein, your body should be using the fats as energy.

So for the next 30 days, i’m going to avoid sugars to try to sustain a body state known as Ketosis— when your body is adapted to burning fat for fuel.

There will be challenges.

I like beer — and aside from the occasional trip to the local brewery, my brothers and I are known to brew tasty beers. We are scheduled to make some in the next couple weeks; it will be a challenge to avoid during these times.

Eating out.

It can be hard to know what is put in sauces at restaurants, as well as sometimes the choices that will work for me in the next month might be the least appetizing thing on the menu.

Traveling.

I am set to have nearly a week off in the middle of the month, during that time, I’ll be up north for a men’s retreat. I remember last year struggling with being low carb while my friends were eating all sorts of goodies that were prepared for us, I’m going to have to come prepared with my own things to eat as a backup if i can’t get my fill with things that aren’t compliant.

Crazy Predictions.

My running pace increases.

Once my body is fully fat adapted and i’m not torturing it with constant fluxes from sugar energy to fat stores, I think I’ll be able to run faster, longer. This is a good thing because my long runs are now over 10 miles long.

I feel better.

My energy levels should stay high all day, and I’ll be looking to reincorporate strength training into my schedule 1-2 times a week so that I’m maintaining a healthy muscle mass as well as doing something I love.

I hit the centennial mark.

The big one.

275 would mean i’ve lost 100 pounds, and I think I can hit the mark with a month of solid discipline.

I’m not asking you to join me in a month of ketosis, but I would love it if you stay in touch with me throughout the month to see how i’m doing, I intend to keep this site updated with a few updates as the month goes on.

 

Seth Godin’s Assorted Tips for Life

A few years back, Seth Godin put together a list of Assorted Tips.

It’s interesting how much of an impact a random blog post can have on you.

I’ve referred to different points on this list countless times, I want to post them here so I can reference them quickly. Maybe they can help you too.

  1. No stranger or unknown company will ever contact you by mail or by phone with an actual method for making money easily or in your spare time. And if the person or company contacting you asserts that they are someone you know, double check before taking action.
  2. Don’t have back surgery. See a physiatrist first, then exhaust all other options before wondering if you should have back surgery.
  3. Borrow money to buy things that go up in value, but never to get something that decays over time.
  4. Placebos are underrated by almost everyone.
  5. It’s almost never necessary to use a semicolon.
  6. Seek out habits that help you overcome fear or inertia. Destroy those that do the opposite.
  7. Cognitive behavorial therapy is generally considered both the quickest and most effective form of addressing many common psychological problems.
  8. Backup your hard drive.
  9. Get a magnetic key hider, put a copy of your house key in it and hide it really well, unlabeled, two blocks from your house.
  10. A rice cooker will save you time and money and improve your diet, particularly if you come to like brown rice.
  11. Consider not eating wheat for an entire week. The results might surprise you.
  12. Taking your dog for a walk is usually better than whatever alternative use of your time you were considering.

Told you they were assorted.

Basketball and Reclaiming your Old Glory

On thursday night, my plans evaporated and I was left with an open night.

I had no plans to work on client work, I had nothing immediate that I needed to attend to. It’s an odd feeling for me.

One of my friends had been telling me about a pick up basketball games that he attends with a group of guys every thursday night. I hadn’t been able to make it up up until this point, and I realized this might be my chance.

I played a lot of basketball up through middle school. It was one of the main things I did at recess through elementary, and I conquered the tryouts in middle school to make the roster. I doubt we won a game that year, but I was on the team!

I probaby hadn’t tried to shoot a basket in a year.

I know I hadn’t tried to play in at least 3.

I also hadn’t subjected my surgically repaired ACL to anything as high-impact as basketball since the surgery 7 years ago.

I was nervous about it. I am competitive, I would want to win. I am a perfectionist, and I knew that I would want to perform as well as I used to.

The more I thought about how much I didn’t want to be the worst person in this pickup game, the more I realized it was time to put my knee to the test.

So I played.

And I was bad.

And I definitely airballed my first attempt at a three-pointer.

And it took me a while to adjust to the fast pace of a game where a ball can fly at your face in a moment’s notice.

By the end of the night, I was exhausted. My lungs were telling me that they hadn’t been exerted like this in ages. But I was able to contribute to the team, though by no means was I a star.

It felt so good to be back at it. To be running up the court. To make plays happen. To see the ball settle through the hoop.

After we finished, I removed my knee brace and discovered that I had abused the joint more than I had realized. I wasn’t sore yet, but I could tell that the next day was a struggle.

It was.

I limped through my day Friday. My knee had swollen up and limited my mobility. I had to skip my training workout. I begged my Physical Therapist sister-in law to do an “emergency” check up, and was given some exercises to rebuild strength around my knee. It was a tough day, but ultimately I knew that I would be back to normal very soon.

The next day the swelling had dissapated and I made the decision to run the training run that was assigned to me.

5 miles. The furthest I’ve ever run in my life. I’m on my way towards running 15.5 (God willing)

My limp still has hung around a little today, though I’m not worried about it.

I can be a basketball player again.

I can run the full River Bank Run in a couple months.

I can be an overcompetitive person in a position to lose pickup games and be ok with it, because I know it’s just one training session on the way back to the excellence I expect from myself.

The World’s Quickest Advice Column

I love this article over at Nerd Fitness.

The World’s Quickest Advice Column.


When someone is asking me for advice, or talking me through one of their life situations, I am always trying to connect dots to the simplest and quickest solution.

It’s not always (read: rarely) subtle. Sometimes it’s not even really appropriate: there are times where the story teller isn’t looking for an answer, but rather just looking to share a story.

I look for answers and freely give them. However, when I think over one of my own life situations I tend to analyze from every angle.

Steve’s article is exactly what I needed: the simplest answers that cut through the layers of excuses and rationalizations that we accept in our lives.

Like that girl? Ask her out.

Have too little time to get your stuff done? Committ to doing less.

It’s simple.

I needed that.

2015

I feel like I might be looking back at 2015 with a bit more eagerness and enthusiasm than most, but its easy to say that 2015 was life changing. I’ve written about fitness things before- even danced with the idea of starting a website around the topic but ultimately decided to maintain focus on my web design venture, 5 espressos, rather than continuing to split my focus.

There were things that were awesome. There were things that were not.

There were times where things the BEST and times of extreme disappointment.

I rocked these things:

Establishing new Fitness Habits.

With the help of a friend last February, I developed the routine that lead to so much of my changes over the last year. Because I set aside the time after work during the workweek as my time to go to the gym, very little got in the way me getting there. Events didn’t get scheduled during that time, so if i didn’t go, there were no excuses. Here’s what my progress looked like.

1 Dan Hefferan January 2

2 Dan Hefferan February 74 Dan Hefferan February 216 Dan Hefferan March 267 Dan Hefferan April 511 Dan Hefferan May 1812 Dan Hefferan June 2313 Dan Hefferan July 2014 Dan Hefferan August 117 Dan Hefferan September 1718 Dan Hefferan September 2619 Dan Hefferan October 1820 Dan Hefferan November 1221 Dan Hefferan December 422 Dan Hefferan December 13

 

Changing the diet to something that works (for me).

I switched to a lower carb lifestyle that closely resembles the diet from Tim Ferriss’ 4 Hour Body. When I implemented the diet, I saw the results form the gym compound quickly. I will likely experiment with other variations to the low carb lifestyle in the coming months, and I’ll be sure to outline anything here.

Sharing victories online.

I used my community online on facebook twitter and instagram as a way to remain accountable to what I was working towards. If I were to regain all my weight, a small army of people would notice.

Taking Responsibility.

I bought a house. I changed my life. I took measures to eliminate my biggest distractions. Started investing. … and it felt great. … and maybe a little anxiety-ridden.

And this is where I didn’t rock:

*Growth* as a web developer.

I had a year where I was able to help a good number of clients, but my skills as a web developer didn’t grow as much as I could have. I’ll be scheduling in time to practice and learn in the coming year.

Dating.

I don’t speak girl that well… I’m getting better 🙂

I lacked focus.

I alluded to this early on. I spent a lot of mental energy planning and working on the Dauntless Project, only to realize that it wasn’t where I needed to be spending my time.

Delayed cutting negative habits.

I tend not to learn lessons the easy way. I allowed myself to get sucked into games and endless online videos. And I would find myself complaining about being busy and always working. I called my bluff and sold off my gaming pc.

These specific moments rocked.

True Pursuit

I had the opportunity to serve at the true pursuit weekend in April, it was a spiritual awakening to accompany other transformations that were happening in my life.

True Pursuit Weekend

The Color Run

on the first of august I ran my first 5k, at the time it felt like a massive accomplishment, but every milestone has 🙂

Color Run

A hike on the dunes on my birthday

I spent a day around my 28th birthday up on a dune along Lake Michigan praying writing and dreaming.

PJ Hofmaster State Park Dunes

Visiting Escanaba

A yooper adventure in Ecsanaba with my cousin.

Screenshot 2015-12-31 16.28.23

The Ugly Sweater Run

Had you told me at the beginning of the year that I would be out in public wearing a ridiculously skin tight red suit, I would have told you to go see a doctor.

The Ugly Sweater Run

 

Goals for 2016

Continue to drop body fat.

My goal is to get below 15% body fat. We will see.

Grow 5 espressos.

I met with Brian earlier today and discussed the goals I have for the business with him. We set specific goals for revenue, website traffic, marketing  and blog posts.

Thanks for reading my 2015 review.

It was a good year, but I fully expect that the best is yet to come!

What are the goals for your 2016?