Catch-Up

Two weeks since the last post – been extremely busy both at home and work… So, my gout eased-off after a few days on the medication, unfortunately after that I got a cold. The main symptoms only lasted three days, but I’ve been blowing out loads of green snot for the last ten days…

In all other respects things are fine. I’ve been eating some really great food, as much as I can of course and still losing weight, or more precisely body fat.

When I first started following the Perfect Health Diet I gained 1.5 kilos – this has since been lost and I’m consistently losing about a kilo per week. I’m still fasting on Mondays and Tuesdays, but the weight loss seems to spread through-out the week. Nevertheless once I get to my target weight of 82 kilos I’ll change from the 5/2 fast to a 16/8 daily routine, i.e. eating only in an 8 hour feeding window each day. Why is this so good? Well they say that autophagy - the body’s cell repair mechanism – begins after 12 hours of fasting, so doing a 16 hour daily fast means you’ll take benefits of the process every day. The goal here isn’t weight-loss, but health.

I also bought myself a FitBit – this clever little device tracks activity and sleep patterns. The real benefit is that it encourages you to move more and in my case to get to bed a bit earlier. Most people think that exercise helps weight-loss by helping create a calorie deficit, personally I think it’s more beneficial as it decreases liver glycogen stores encouraging the use of body fat as the primary energy source.

I’m exercising a couple of times per week: interval hill sprints one day, body-weight exercises another (pull-ups, push-ups, planks and squats). Been quite active moving around furniture too (thanks to my dear wife) and I’ve stopped taking the car to work, so I’m walking a lot more too and of course I never take the elevator if there are stairs available. The FitBit reveals just how sedentary we are sitting at work all day, I alleviate this by using toilets on other floors in the building, getting a walk and some stairs every hour or so.

Food-wise I’ve been making some stews in the slow-cooker. I tried a lamb ragout, but the bones in the meat went too crumbly, like chalk, and were not at all nice. Instead I’m now making with steak and I put in some beef marrow bones too. Along with the coconut oil this makes for an incredibly delicious and nutritious meal which I eat along with some smashed vegetables and potato. It’s cheap too, total cost is about €15 and I get four meals out of it.

Paleo stew with marrow bone, mashed potatoes and veggies

Marrow bones – pre-cooked in the oven prior to dropping in the stew

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