Weight Wednesday Quotes

It often struck Nina that women who seemed capable of only limited mental tasks in most situations could retain information regarding other peoples weight for years, sometimes decades. Unlike genuine idiots savants, they couldn't tell you that December 13, 1972 had fallen on a Wednesday. But they could often tell you, within a pound or two, how much you'd weighed that week.

1. She switched her breakfast to a high-protein meal (at least 30% protein) à la the Slow-Carb Diet. Her favorite: spinach, black beans, and egg whites (one-third of a carton of Eggology liquid egg whites) with cayenne pepper flakes. 2. Three times a week (Monday, Wednesday, Friday), she performed a simple sequence of three exercises prior to breakfast, all of which are illustrated in the next few pages: One set: 20 two-legged glute activation raises from the floor One set: 15 flying dogs, one set each side One set: 50 kettlebell swings (For you: start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds, that you can “grow into.

It’s like the idiots who figure that hummingbirds worry about their weight or tooth decay or some such nonsense, maybe they just want to spare hummingbirds the evils of sugar,’ explained Wednesday. ‘So they fill the hummingbird feeders with fucking NutraSweet. The birds come to the feeders and they drink it. Then they die, because their food contains no calories even though their little tummies are full.

I knew a guy once. He did weight training at the Muscle Farm, years back. He said that the Dakota Indians, the young men climb up the mountain, then form death-defying human chains off the heads, just so that the guy at the end of the chain can piss on the president’s nose.” Wednesday guffawed. “Oh, fine! Very fine! Is any specific president the particular butt of their ire?” Shadow shrugged. “He never said.

It's like the idiots who figure that hummingbirds worry about their weight or tooth decay or some such nonsense, maybe they just want to spare hummingbirds the evils of sugar," explained Wednesday. "So they fill the hummingbird feeders with fucking NutraSweet. The birds come to the feeders and they drink it. Then they die, because their food contains no calories even though their little tummies are full. That's Paul Bunyan for you. Nobody ever told Paul Bunyan stories. Nobody ever believed in Paul Bunyan. He came staggering out of a New York ad agency in 1910 and filled the nation's myth stomach with empty calories.

And that evening too, as I looked at her arm, into which was flowing a life that was no longer anything but sickness and torment, I asked myself why? At the nursing home I did not have time to go into it... But when I reached home, all the sadness and horror of these last days dropped upon me with all its weight. And I too had a cancer eating into me—remorse. “Don’t let them operate on her.” And I had not prevented anything. Often, hearing of sick people undergoing a long martyrdom, I had felt indignant at the apathy of their relatives. “For my part, I should kill him.” At the first trial I had given in: beaten by the ethics of society, I had abjured my own. “No,” Sartre said to me. “You were beaten by technique: and that was fatal.” Indeed it was. One is caught up in the wheels and dragged along, powerless in the face of specialists’ diagnoses, their forecasts, their decisions. The patient becomes their property: get him away from them if you can! There were only two things to choose between on that Wednesday—operating or euthanasia. Maman, vigorously resuscitated, and having a strong heart, would have stood out against intestinal stoppage for a long while and she would have lived through hell, for the doctors would have refused euthanasia… A race had begun between death and torture. I asked myself how one manages to go on living when someone you love has called out to you “Have pity on me” in vain.

Chris opens a Twix as he studies the photo. He has his annual medical in two months, and every Monday he convinces himself that this is finally the week he gets back into shape, finally shifts the stone or so that holds him back. The stone or so that gives him cramp. The stone or so that stops him from buying new clothes, just in case, and that stops him dating, because who would want this? The stone or so that stands between him and the world. Two stone if he's really honest. Those Mondays are usually good. Chris doesn't take the elevator on Mondays. Chris brings food from home on Mondays. Chris does sit-ups in bed on Mondays. But by Tuesday, or in a good week, Wednesday, the world creeps back in, the stairs seem too daunting, and Chris loses faith in the project. He's aware that the project is himself, and that drags him further down still. So out come the pastries and the crisps, the garage lunch, the quick drink after work, the takeaway on the way home from work, the chocolate on the way home from the takeaway. The eating, the numbing, the release, the shame, and then the repeat. But there was always next Monday, and one of these Mondays there would be salvation. That stone would drop off, followed by the other stone that was lurking. He'd barely break sweat at the medical, he'd be the athlete he always secretly knew he was. Text a thumbs-up to the new girlfriend he'd have met online. He finishes the Twix and looks around for his crisps.

Here’s my protocol for my usual monthly 3-day fast from Thursday dinner to Sunday dinner: On Wednesday and Thursday, plan phone calls for Friday. Determine how you can be productive via cell phone for 4 hours. This will make sense shortly. Have a low-carb dinner around 6 p.m. on Thursday. On Friday, Saturday, and Sunday mornings, sleep as late as possible. The point is to let sleep do some of the work for you. Consume exogenous ketones or MCT oil upon waking and 2 more times throughout the day at 3- to 4-hour intervals. I primarily use KetoCaNa and caprylic acid (C8), like Brain Octane. The exogenous ketones help “fill the gap” for the 1 to 3 days that you might suffer carb withdrawal. Once you’re in deep ketosis and using body fat, they can be omitted. On Friday (and Saturday if needed), drink some caffeine and prepare to WALK. Be out the door no later than 30 minutes after waking. I grab a cold liter of water or Smartwater out of my fridge, add a dash of pure, unsweetened lemon juice to attenuate boredom, add a few pinches of salt to prevent misery/headaches/cramping, and head out. I sip this as I walk and make phone calls. Podcasts also work. Once you finish your water, fill it up or buy another. Add a little salt, keep walking, and keep drinking. It’s brisk walking—NOT intense exercise—and constant hydration that are key. I have friends who’ve tried running or high-intensity weight training instead, and it does not work for reasons I won’t bore you with. I told them, “Try brisk walking and tons of water for 3 to 4 hours. I bet you’ll be at 0.7 mmol the next morning.” One of them texted me the next morning: “Holy shit. 0.7 mmol.” Each day of fasting, feel free to consume exogenous ketones or fat (e.g., coconut oil in tea or coffee) as you like, up to 4 tablespoons. I will often reward myself at the end of each fasting afternoon with an iced coffee with a bit of coconut cream in it. Truth be told, I will sometimes allow myself a SeaSnax packet of nori sheets. Oooh, the decadence. Break your fast on Sunday night. Enjoy it. For a 14-day or longer fast, you need to think about refeeding carefully. But for a 3-day fast, I don’t think what you eat matters much. I’ve done steak, I’ve done salads, I’ve done greasy burritos. Evolutionarily, it makes no sense that a starving hominid would need to find shredded cabbage or some such nonsense to save himself from death. Eat what you find to eat.

By Wednesday evening, the trust was vanishing even inside the small circle of effective altruists. Caroline remained almost upbeat, and even tried to explain to Sam why. “I just had an increasing dread of this day that was weighing on me for a long time and now that it’s actually happening it just feels great to get it over with one way or another,” she’d written to him on Sunday. In the wee hours of Tuesday, Bahamas time, she followed it up with another message: “Feel weirdly good to get it over with. I’ve been dreading this for a long time so feels like a big weight off my shoulders.

Everybody knows that Billy Corgan is an asshole. Only assholes name their band something like Smashing Pumpkins. Only assholes smash pumpkins. But when he wears silver pants and closes his eyes and yells like a madman, I like him. I like him a lot. He has normal-person teeth. He’s bald. He gains weight and loses weight. Sometimes he sounds like a hippy and sometimes he sounds like thunder rattling windows. He’s like a lot people we know. A relatable asshole. Like an obnoxious uncle who smokes too much. And assholes who sing about butterflies and cherubs and melancholy are okay to hang out with every once in a while. Maybe at birthday parties. Maybe at an IHOP after working late on a Wednesday night.

So training smart, training effectively, involves cycling through the three zones in any given week or training block: 75 percent easy running, 5 to 10 percent running at target race paces, and 15 to 20 percent fast running or hill training in the third zone to spike the heart and breathing rates. In my 5-days-a-week running schedule, that cycle looks like this: On Monday, I cross-train. Tuesday, I do an easy run in zone one, then speed up to a target race pace for a mile or two of zone-two work. On Wednesday, it’s an easy zone-one run. Thursday is an intense third-zone workout with hills, speed intervals, or a combination of the two. Friday is a recovery day to give my body time to adapt. On Saturday, I do a relaxed run with perhaps another mile or two of zone-two race pace or zone-three speed. Sunday is a long, slow run. That constant cycling through the three zones—a hard day followed by an easy or rest day—gradually improves my performance in each zone and my overall fitness. But today is not about training. It’s about cranking up that treadmill yet again, pushing me to run ever faster in the third zone, so Vescovi can measure my max HR and my max VO2, the greatest amount of oxygen my heart and lungs can pump to muscles working at their peak. When I pass into this third zone, Vescovi and his team start cheering: “Great job!” “Awesome!” “Nice work.” They sound impressed. And when I am in the moment of running rather than watching myself later on film, I really think I am impressing them, that I am lighting up the computer screen with numbers they have rarely seen from a middle-aged marathoner, maybe even from an Olympian in her prime. It’s not impossible: A test of male endurance athletes in Sweden, all over the age of 80 and having 50 years of consistent training for cross-country skiing, found they had relative max VO2 values (“relative” because the person’s weight was included in the calculation) comparable to those of men half their age and 80 percent higher than their sedentary cohorts. And I am going for a high max VO2. I am hauling in air. I am running well over what should be my max HR of 170 (according to that oft-used mathematical formula, 220 − age) and way over the 162 calculated using the Gulati formula, which is considered to be more accurate for women (0.88 × age, the result of which is then subtracted from 206). Those mathematical formulas simply can’t account for individual variables and fitness levels. A more accurate way to measure max HR, other than the test I’m in the middle of, is to strap on a heart rate monitor and run four laps at a 400-meter track, starting out at a moderate pace and running faster on each lap, then running the last one full out. That should spike your heart into its maximum range. My high max HR is not surprising, since endurance runners usually develop both a higher maximum rate at peak effort and a lower rate at rest than unconditioned people. What is surprising is that as the treadmill

I brought you this book. I figured you’d remember it.” He lifted up an old worn green book I’d carried with me from ages eleven to fifteen almost without fail. “Emily Dickinson. You were a fanatic for Emily Dickinson. You remember that?” “Of course,” I said, holding the weight of the book. Inside he’d written Just to let you know some things are always here. Love, Daddy. He always tried so hard to love me, I know he did, but even with that…

PART THREE Often the person we judge most harshly is ourself. Every day, we criticize our decisions, our actions, even our private thoughts. We worry the tone of an e-mail we sent to a colleague might be misconstrued. We lambaste our lack of self-control as we throw away the empty ice-cream container. We regret rushing a friend off the phone instead of listening patiently to their troubles. We wish we had told a family member what they meant to us before they died. We all carry the weight of secret regrets—the strangers we see on the street, our neighbors, our colleagues, our friends, even our loved ones. And we are all forced to constantly make moral choices. Some of these decisions are small. Others are life-altering. These judgments seem easy to form on paper: You check a box and move on. In a real-life scenario, it’s never as simple. The options haunt you. Days, weeks, even years later you think about the people affected by your actions. You question your choices. And you wonder when, not if, the repercussions will come. CHAPTER FORTY-EIGHT Wednesday, December 19 DR.

Twelve minutes of kettlebell swings daily is a fairly high goal. Weekly, you may wish to take a day or two off and do no swings. Swinging kettlebells for 12 minutes on 5 days a week still gives you an hour of exercise and delivers a monthly total of nearly 10,000 swings. Spacing your days off with 3 on, one off, 2 on would give you a rhythm such as Monday, Tuesday, Wednesday, do swings, Thursday off, Friday and Saturday, do swings, then take Sunday off.

36-HOUR FASTING PROTOCOL Refrain from snacking completely. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast FAST DAY Water Coffee 1 cup of Greek yogurt with ½ cup of mixed blueberries and raspberries, and 1 tbsp of ground flaxseed FAST DAY Water Coffee 2 eggs Bacon Apple FAST DAY Water Coffee Steel-cut oatmeal with mixed berries and 1 tbsp of ground flaxseed FAST DAY Water Coffee Lunch FAST DAY Water Green tea 1 cup of vegetable broth caesar salad with grilled chicken FAST DAY Water Green tea 1 cup of chicken broth Ginger chicken lettuce cups stir-fried vegetables FAST DAY Water Green tea 1 cup of beef broth Rib-eye steak Grilled vegetables FAST DAY Water Green Tea 1 cup of vegetable broth Dinner FAST DAY Water Green tea Mixed green vegetables sautéed in olive oil Grilled salmon with horseradish sauce FAST DAY Water Green tea Indian chicken curry Cauliflower Green salad FAST DAY Water Green tea Peppered steak Baby bok choy stir-fry FAST DAY Water Green tea Dessert none Peanut butter on celery sticks None Dark chocolate: 1 square of 70% or higher cocoa None 2 slices of watermelon None

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast FAST DAY Water Coffee Western omelet Green apple FAST DAY Water Coffee All-Bran Buds with milk Mixed berries FAST DAY Water Coffee Two eggs Breakfast sausage/bacon Strawberries FAST DAY Water coffee Lunch FAST DAY Water Green tea 1 cup of vegetable broth Arugula salad with walnuts, slices of pear, goat cheese FAST DAY Water Green tea 1 cup of chicken broth Ginger chicken lettuce cups Stir-fried vegetables FAST DAY Water Green tea 1 cup of beef broth Baby spinach and lentil salad FAST DAY Water Green Tea 1 cup of vegetable broth Dinner Herbed chicken Green beans Asian grilled pork belly Baby bok choy stir-fry Halibut pan-fried in butter and coconut oil Indian chicken curry Cauliflower Green salad Baked catfish Sautéed broccoli with garlic and olive oil Peppered steak Asparagus Grilled chicken salad Dessert Mixed berries None None None Seasonal fruits None Dark chocolate

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