Fasting More Slowly

Filed under: — Bravus @ 11:42 am

(hmm, kind of failing at blogging anything but weight loss and health stuff lately – ah well, in some ways with over 1800 posts here, and with my dislike of repeating myself, I’ve already opined on a heap of the other things I might have an opinion on! And politics is just too depressing to even write about at the moment…)

Alex and I have been attempting the 5:2 diet – two non-contiguous fast days a week. I’ve tried both completely fasting for a day, and the alternative of having no breakfast or lunch but having dinner that is less than 500 Cal/2000 kJ.

I think it’s something I’d like to continue, but not while I’m *also* dieting quite intensely. I’m already burning lots of fat and not eating a lot, and that is not a good lead in to the fast days: not when I’m also very busy, working hard and doing heaps of exercise. I think it also makes me hungrier and less satisfied across the week, which may even make the net energy for the week higher rather than lower.

So, not sure what Alex will do, but my plan is to just suspend the 5:2 notion for the few months until I hit my target weight. Once I’m back on ‘maintenance’ levels of 8000 or so kJ a day rather than my current 5500 or so, I think it will be much more doable, and a healthier thing to do.


Measurements and New Goals

Filed under: — Bravus @ 12:01 pm

Alex and Peter and I went this morning and each got a ‘bioscan’: a measurement of body fat, muscle, hydration and so on. It’s done by standing on scales with electrodes under your feet and holding electrodes with your thumbs, and the resistance of your body to electric currents yields a lot of information.

I was 87 kg on the scales at home this morning – second milestone, and 20kg down from where I started – and 86.5 on the (presumably more accurate) scales on the bioscan, so it looks like our home scales are accurate enough for our purposes.

Very pleased with this milestone: it’s 5 kg lighter than I’ve been at least since returning from Canada in 2006. Still, though, the weight you want to lose is the last to go – my arms and legs are noticeably thinner but I still have too large a waist-hip ratio and ‘love handles’ and a smaller-but-still-there beer gut.

The machine suggested that my goal weight should be 75 kg, so another 12 kg down from here, and that makes sense to me. It said my lean body mass (bone+muscle+organs+water) is 64 kg, and therefore 75 is about 15% body fat. If I wanted to go for 12% it would be more like 72-73 kg.

75 is a sensible next milestone. Given I’ve already lost 20, 12 more should be a doddle! I’d assume it wouldn’t continue at a kilo a week right to the target, and will get tougher and therefore slower as I get close, but still I should be there by midyear if I simply keep doing what I’m doing.

My ‘visceral fat’ (fat around the organs) was 10 when the top of the healthy range is 9, so I can stand to lose more of that too, but of course losing fat in general will also lose that. That’s most likely the result of ‘yoyo dieting’, and in particular the fast gain from 92 a couple of years ago back to 107. It’s some of the unhealthiest and nastiest fat, so it’ll be good to get rid of that.

At 107 kg I would have had 40% body fat, so the current 26% is definitely a big improvement, but with some way to go.

Other encouraging findings were that I’m more muscular than the average (like, out the top of the average range) and that my bone density is also high: no osteoporosis here. Weirdly my left arm is more muscular than my right, although I’m right-handed. Legs are equally balanced despite the old injury and the slight limp, which is excellent. Hydration level was good.

On the whole, I’m a hell of a lot healthier than I was, and on the road to being even healthier.


Beyond Conspiracy Theories on MH370

Filed under: — Bravus @ 10:23 am

Lots and lots of nonsense being talked, much of it racist or groundlessly anti-Muslim. To me, until better evidence becomes available, this is the most plausible explanation: https://plus.google.com/106271056358366282907/posts/GoeVjHJaGBz

It’s consistent with the available evidence and with what increasingly certainly looks like the final location of the wreckage. It is also the result of catastrophic failure of aircraft systems, rather than of human malice. Perhaps it’s just my humanism talking, that makes me prefer this explanation, but I don’t think so… as I say, this seems to fit the available evidence better than alternative explanations.

I guess if the ‘black boxes’ are ever recovered, or enough of the wreckage to forensically reconstruct what happened, this theory will be tested – as it should be.

The image of a ‘ghost plane’ with everyone aboard unconscious flying on for hours on autopilot over the ocean is a spooky one, but arguably less disturbing for the grieving families than an ending of hijacking and terror. And that has happened before.


El Nino – Am I A Prophet?

Filed under: — Bravus @ 7:00 pm

I’m putting this on the blog rather than on Facebook (though it will get mirrored) because Facebook is too ephemeral. I want to be able to come back and find it if I’m right. And if I’m wrong, I want to be accountable in that others can come back and find it.

We’re hearing a number of reports that this might be a strong El Nino year. Here’s one of the more recent, more Australian-focused ones: http://www.smh.com.au/environment/weather/droughtthreatening-el-nino-event-increasingly-likely-bureau-says-20140325-35fua.html

It’s by no means certain that it will, yet, but here’s my prediction: if there is a strong El Nino, this year will be the hottest global year on record. Hotter than 1997 – the year of the last strong El Nino. It will be hotter by some distance.

Why do I say that? The apparent ‘pause’ in global warming, based on surface temperatures, hasn’t been a pause at all. The heat has still been accumulating, it has just been accumulating deep in the ocean. The El Nino phenomenon occurs because the currents are such that heat from deep in the ocean is released into the atmosphere… and there’s more there than ever before.

This is a simple, testable prediction, based on understanding what is going on with global climate. Note the included ‘if’ statement: *if* there is a strong El Nino, this will be a record hot year. If not, all bets are off.

Let’s see what happens…


How a Scientist’s Mind Works

Filed under: — Bravus @ 11:55 am

Alex, Peter and I were walking our dog, Buffy, yesterday. She likes to run to places where there are dogs on the other side of the fence, and then run with them, greet them or start a fight. She’s not allowed, and she’s being trained out of it, but – although we walk miles in all directions on a wide range of routes – she remembers every such fence, and starts sneaking away from us and toward it, well ahead of time.

I said to Alex and Peter “She must have amazing spatial memory, because even on walks she’s only been on once, she remembers where all the ‘dog fences’ are”. I didn’t say anything to them at the time, but did think to myself “Either that, or perhaps she smells something from the dogs as we get close…”

Later in the same walk – 2-3 km later – she also ran toward a path that we needed to take, that she had only been along once, and in the opposite direction. She did this before we knew where the start of the path was.

There’s no scent clue from a dog for the path, so that challenges the ‘smell’ hypothesis and supports the ‘spatial memory’ hypothesis. Her spatial memory may, of course, include a lot more scent clues, rather than being almost exclusively visual like ours…

So, automatically creating and testing hypotheses and seeking confirming and disconfirming evidence, even when just taking the dog for a walk. It’s how a scientist rolls.


Where the Danger Lies

Filed under: — Bravus @ 6:46 am

The news media in Queensland has been full of the trial of Brett Peter Cowan for the abduction and murder of thirteen-year-old Daniel Morcombe. It’s a horrifying case, and since it’s now in the sentencing phase it has come out that Cowan had prior convictions for abducting and raping boys.

Parents are holding their children closer and thinking about how to protect them, which is appropriate, but as I reminded one such thread on Facebook:

It’s very important, in the context of thinking about this case, to remember that incidents like this, while horrific, are very rare. *By far* the greatest risks to children are from people they know, not ‘stranger danger’. By all means protect them from strangers, but find ways to protect them from partners and family friends too… and also find ways to let them grow and develop without a climate of fear that oppresses them. Find ways to keep them safe that involve *your* watchfulness, not theirs, and that they don’t know about.



Filed under: — Bravus @ 7:20 am

I think something our society has got quite bad at is being comfortable with hunger. Realising it is normal and OK, and not an emergency in need of immediate remediation1. Being comfortable with being hungry, in an environment where we know we can obtain food easily anytime, is actually an important part of being healthy. Without it, the tendency is to overeat, because we confuse the sensation of ‘not being full’ with the sensation of hunger.

Obviously, if you’re hungry enough that you get dizzy or suffer some other kind of impairment, or if you have blood sugar regulation issues that need managing, the story is different. But for most of us, most of the time, it’s OK to be a little hungry.

I mean, we’re often sleepy at work or when there are other tasks to be done, but we soldier on. We might resolve to sleep better tonight, or to change some habits and get more sleep, or whatever, but we don’t (usually) immediately rush to crush that feeling with a massive sleep. I won’t talk about it in too-great detail here, but we’re often horny at work as well… ;)

One ‘hunger’ we probably should be on top of is thirst – but water is even easier to get than food. The trick is just to choose water, not wait for something else.

Alex and I have been doing 2 fast days a week, for health reasons (not weight loss). We either fast for a full day, or just miss breakfast and lunch, and have dinner, so that it’s effectively 24 hours since the previous day’s dinner. That involves being hungry… and learning good strategies for dealing with being hungry… which may in fact be one of the main benefits of fasting in the first place.

Again, it’s not about asceticism and self-denial and punishing the body – it’s about better enjoying the pleasures of food, because it tastes better when you’re really hungry than when it’s just food time.

  1. In all this, I’m talking about developed Western society, of course, not the much larger proportion of the world’s population for whom hunger is the daily reality, and is an emergency in need of immediate remediation


Recovering Lost Ground/Breaking New Ground

Filed under: — Bravus @ 5:34 am

In late January I posted that I had three milestones in mind: 92 kg (lowest I’ve been in recent memory), 87 kg (20 kg down from where I started) and whatever weight corresponds to 12% body fat for me – probably somewhere between 82 and 77 kg.

I hit 92 today, and it’s gratifying, but at the same time feels like just a start, because I’ve been this weight twice since we returned to Australia about 8 years ago, and lost it both times to end up larger again. The past 3 months have been great, but in a sense they’ve just got me back to where I started. I’ve regained some lost ground.

It feels like the real adventure starts here, in a way. Next week or the week after I’ll be 91, and within the month I’ll be in the 80s. My birthday is about 5 weeks away, and the next milestone – 87 kg – is 5 kg away. I’ll go close to, if not actually hitting, the two milestones together.

At that point I’ll get the body scan done to determine my body fat percentage, which in turn will determine the third and final weight milestone. After that it’s about (a) maintaining a healthy body fat ratio, (b) building muscle (which will mean the actual weight goes up) and (c) getting aerobically fitter.

At that point I’ll also go to the doctor for a major 50th birthday checkup: see whether my blood pressure has come down and the fat on my liver dropped, and that I’m healthy in general to carry on enjoying life as long as possible.

Thanks to all the many friends who have been unfailingly supportive throughout the process. I suspect I sometimes get boring with the level of detail, or annoying to those who are struggling to lose weight or get fit and not seeing the progress they’d like. My hope is that my journey is encouraging in the sense that it shows what’s possible.

And, of course, keeping the weight off and going further with it is a crucial part of that. I won’t be, as one friend suggested, pragmatically keeping my ‘fat clothes’ just in case. That seems like mentally setting up for failure. There’ll be challenges – more work, winter. But I’ve already made it through Christmas and kept losing weight, and this week is the start of teaching.



Do You Hear The Drums, Fernando?

Filed under: — Bravus @ 10:04 am

(OK, silly title for a serious post – couldn’t resist)

North Korea is a horrible mess. It’s been a horrible mess for about 5 decades. Yet, right now, there are more media reports, more documentaries, more news in general, than there has been for a long time.

Call me a crazy conspiracy theorist, but it just feels like the intentional, planned drumbeats of the buildup to an invasion: another war of choice. Noam Chomsky’s powerful phrase ‘manufacturing consent’ is how this is starting to feel to me.

The people of North Korea are in desperate circumstances, no doubt about it. In many ways, so were the people of Iraq – although far less so. The invasion killed perhaps 100,000 Iraqi people, and the violence since many more. The invasion has not yielded a safe, stable democracy as promised.

A war on the Korean peninsula would have potentially very harmful consequences, not only for North Koreans but for those in the very populous South. Not forgetting that North Korea is believed to have nuclear weapons and the will to use them.

I could be wrong. I hope I am. But when you see that next report about how evil Kim Jong Un is, just pause for thought… is my consent being manufactured right now?

I Thought I Knew It All

Filed under: — Bravus @ 4:14 am

I was looking back through old blog posts for something I’d written in the past, and stumbled across this one, from just a little under 2 years ago: On Losing Weight.

You should click on the link and read it, because the rest of this post won’t make a lot of sense without it. Go on, I’ll wait. ;)

See, at that point, 23 months ago, I was where I am right now: at 93 kg. I’d dropped 11 kg then, and 14 now – which means that since that positive post I gained 14 kg.

All the things I’m saying there I’ve also been saying, as though I’d discovered them for the first time, recently. And yet, that time, I never really got below 92, or maybe a glimpse of 91, and I ended up gaining it back.

(The timing is that, shortly after this post, we moved house to the Gold Coast. Fast food happened in the rush to move, and kind of never stopped happening, and some old habits and attitudes came back…)

What makes me think that (a) I’ll get further and (b) I won’t gain it back? Well, there are no guarantees. A slip is always possible. I think there are two things that are worth talking about, though.

One is exercise. Last time – and the time before that – I lost weight it was by diet alone, continuing my sedentary lifestyle. (Though I notice in that post I did talk about exercise – I just didn’t really follow through.) That meant, despite my chirpy pronouncements in that blog post, that I really was ‘on a diet’. Without exercise, the allowable kilojoules in a day just meant I was hungry, and feeling deprived… and that’s not sustainable, and doesn’t feel sustainable. I wondered ‘is the rest of my life going to be a constant battle of food guilt and deprivation?’ It wasn’t… but coming off the diet had the predictable effect.

I’m eating differently now, but the level of exercise I’m doing daily, consistently is the equivalent of a whole additional meal under my daily energy target. That means I eat a much wider range of foods, and have plenty of tastier options.

It’s more than that, though: Alex nailed it. She said “It gives you more control.” If you’re just using diet, and you slip, what’s done is done. You’ve over-eaten for the day, and that day is written off in terms of targets. Even if you don’t then go on to binge further, it doesn’t work well. On the other hand, chips are not that hard to work off… rowing 2 km and walking one up a steep hill will get it done. ;)

I might blog a little further about ‘control’ later: talking about it in relation to food has a bit of an ‘eating disorder’ edge to it… but I think demonstrating some self control in this part of my life has been healthy for my self-esteem.

Which brings me to the other topic: mental health. I’ve talked about it here before: Unburnt.

To eat crap just requires lack of control and laziness. To eat McDonalds for breakfast and then a bag of lollies in the afternoon and then a few beers in the evening, for me, requires depression. Maybe not clinical, but not happy.

Making some changes to my life and our lives has helped with that. And I think the other key thing is a synergy: there’s loads of evidence that exercise is excellent for mental health.

Who knows, maybe I’m in a manic phase and that will change. I don’t think so… but maybe I need you all to help keep me accountable. Maybe I can, at the very least, be stable and not gain it back. But I hope for more: for getting to my target weight, and then not changing much… except to keep getting fitter and stronger.


Defeating The Rationalising Machine Within

Filed under: — Bravus @ 12:51 pm

Arguably it’s the one thing humans do best: rationalise. In particular, we find excuses for ourselves. (We often work far less hard to find excuses for others, but that’s a topic for another day.)

I’ve probably said too much about fitness and weight loss lately, so I’ll pass over this example quickly. Learning to get past the little internal imp that can come up with a million excuses to avoid exercise or to eat what is unhelpful (or in unhelpful amounts), though, is really the single secret of success. All other strategies serve this.

The other thing I’m working on at the moment is a literature review for my Masters in physics. It’s actually quite a short document by my usual standards – about 8 pages at the moment and it will likely end up being not much more than 15. But it’s a literature review, so it means reading and summarising a lot of physics papers. There are 30 or so in the reference list now, but that’s after a cull due to a change of direction. There are more like 40 in my Papers collection, and there’ll be a lot more before it’s done.

It’s effectively my hobby, so finding time to fit it in around a ‘day job’ that is already very demanding is a challenge. That time ends up being on evenings and weekends and so on… and it’s very easy to rationalise that I need to spend more time with the family (true) and I need more rest time to unwind from my busy weeks (also true) and the software I need is the office so I can’t work from home (still true) and so on…

But, if I want to graduate from this degree next year – which I do – I have to find ways to simply get the work done. One foot in front of the other, one paragraph and then the next, one paper and the one it leads me to.

Shutting up the rationalisation daemon in my head – who is exactly as smart as I am – is the only path to achievement.

Now, a quick caveat: I do need time with the family and time to unwind. Working too hard is unfair on others, and it’s also part of what led to my doldrums last year.

So, as with everything, it’s a matter of balance. The devil of lazy rationalisation on one shoulder, and the… other devil of overwork and obsession on the other. To come back around to exercise for a moment, it’s definitely possible to get excessive with that… and perhaps even more so with diet.

Getting to know ourselves well enough to find a liveable path between the advice of both is crucial.


On Academic Publishing

Filed under: — Bravus @ 7:33 am

Thanks to my friend Elissa, I enjoyed this article yesterday:

What’s The Point Of Academic Publishing?

I’ve been cogitating since, and thought I’d share a few reactions. Of course, academic publishing is something I’ve written about here before:

Dopamine Junkie 1: Gamification and Academic Publishing

The Robber Barons of Academic Publishing


Quality and Quantity, Editors and Bloggers, Knowledge That Counts/Is Counted

…and it only took a decade!

I guess all those show, in a way, that I’ve bought in to the publishing mill… but also always seen it as a game to be played. Of course, I’ve always been fortunate, in that I got a tenure track position in Canada straight out of my postdoc and got tenure there after 4 years, and have been in permanent academic positions ever since. I can’t even imagine how much it sucks to be a young academic seeking tenure in America at the moment.

Professor Higgs definitely has a point, too: in the Century of the Beancounter, what can be counted must be counted, and maximised. And it’s sooo much easier to count quantity than quality. Efforts to measure quality end up being rendered down to numbers again, and missing the point.

At the same time, I think Sarah Kendzior’s article conflates a few different issues in a way that can be unhelpful. The link between an increasingly casualised academic workforce, for example, and academic publishing is not inevitable or direct. While the lack of tenured positions means that ‘publish or perish’ takes on more urgency, it is a phenomenon in itself that needs addressing. It’s both an economic and a political problem, and is related to beliefs about the purposes of universities and the roles of academics.

I had planned to go through and untangle the issues she conflates, but I think those reading this are smart enough to do that, particularly in the light of some of the issues discussed in the posts linked above (and the articles by others that they link).

Certainly ‘publish in order to have a job’ is flawed in itself – if that’s your motivation, it can be tedious, soul-destroying work, not least because so much of it is under the control of others. You have to publish because you think the ideas are exciting and worth sharing with the world.

That also means getting them out from behind the paywalls. While some Open Access publishing, both by the major houses and scammy new startup journals, is a scam for money, there is an increasing number of new Open Access journals, and I’ll choose them if I can. It’s really a win-win: my work is more accessible, seen by more, therefore cited and used by more, so it benefits both me and the readers/profession I want to serve. The only people it doesn’t benefit are the big academic publishing houses and their shareholders – but screw them, they don’t pay me for my work anyway, and they paywall it away from the very people who are most likely to use it.

It might be a bit premature to say too much yet, but we at Griffith are in the process of starting up an Open Access educational journal, which will also use a form of open peer review. I’ll write more about it here once we launch the journal.

I think the other thing is that you have to do it all. I blog about educational ideas (among many other things), write papers for teachers in teacher journals – they don’t ‘count’ for much but it’s worthwhile work – and also write papers in academic journals, including trying for at least one a year in an ‘A*’: the to journals in the field.

If you dislike writing, or are not full of ideas, or are writing strategically to get employed or promoted rather than out of the joy of the ideas and a commitment to serving humanity, doing it all will be a chore. For me, though, I love writing, and think the ideas are exciting enough to share… so getting them out there is worthwhile, and those who have the need to count can do so later.

As it happens, that approach works: on the ‘county numbers’, I’ll be in the top 2-3 ‘producers’ out of the 75 academics in our School this year. I think this blog is heading for 1800 total posts. And so on.

I guess the bottom line is that we need political action and will to make academic work fairer. That might also include thinking about a system that graduates far more PhDs than it can use. That’s an issue separate from, but linked to, publication.

In terms of publication, we need to take ‘accountability’ out of the hands of the accountants – and eschew the very metaphor – and put it back into the hands of the people in the field who can make the judgements. And trust them to make the judgements. There’s a whole other set of issues there about old boys networks and judging merit fairly, but those issues are no less tractable than those of counting… and arguably would be more likely to let Professor Higgs keep his job and expand the frontiers of our knowledge.

Scribblings On The Back Of An Envelope

Filed under: — Bravus @ 6:36 am

Our bathroom scales (claim to) have the ability to measure body fat percentage. They have large flat electrodes on the top, and use body conductivity to do the calculations – the same technology as the more sophisticated ‘body scan’ machines.

So, on the (large) assumption that they are accurate, as of right now my body fat proportion is 32.5%.

I’m 96 kg at the moment, so that would mean my lean body mass with no fat at all is 65 kg.

Now, that’s not a goal weight: body weight below about 2-5% is massively unhealthy, because some of our fat is essential. Healthy body fat percentage for an adult male is 12-15%.

If we assume 12%, that would mean my target weight – assuming I lose only fat and gain no muscle – would be around 74 kg.

Interestingly, that in itself would put me – at a BMI of 25 – at the top of the ‘healthy weight’ category of BMI and into the low end of the ‘overweight’ category: bearing out my long term conviction that the BMI is pretty dodgy for anyone with any muscle at all.

This also means that at 107 kg my body fat percentage was around 39% – so clearly pretty obese. BMI 37. That’s not quite right – because it looks like at least 2 kg of that was water, not fat. Taking that out yields 105 kg and 38%. It also assumes I have gained no muscle – which is possible, but I’m rapidly coming up on 300 km walked so there might be a little more in my legs.

As I might have mentioned before, when we got married I was around 73 kg. I’ve added muscle since then, so I was maybe more like 15-18% body fat at that stage.

This calculation – and I will definitely check it with more sophisticated measurement tools – would mean that 87 kg is a sensible waypoint to check and think, but far from the final goal. Dropping 30 kg total, to 77 kg, would be more than feasible if I don’t gain muscle… but I most likely will, since I’ll need that level of activity to keep losing the weight.

Under 80, though, even with muscle, is quite plausible. And that means I won’t be lugging a 30 kg (66 lb) backpack of … me around all day every day.


Multifocal 2

Filed under: — Bravus @ 4:51 pm

So, I got the multifocal contacts – and they work!

I’ve done a full day in front of the computer with clear vision and no appreciable eye strain. I’ve also done a reasonable amount of time on the bike, both commuting in traffic and on the freeway.

They’re much better for around the house – I’m not forever putting my reading glasses on to see my book or computer and then taking them off to go get a cup of tea or even talk to someone across the room.

They do take a bit of getting used to on the bike. The effect is that whatever I focus on I can see sharply, but whatever I’m not looking at is a bit blurry. The thing is, on the bike, it’s not a matter of scanning around focusing everywhere every few seconds as much as it’s a matter of letting your attention ‘go wide’ and paying attention to your peripheral vision. If something moves, it’s quick enough to focus in on it… it just feels a bit odd and blurry.

That also makes the world around feel a little unreal – a psychological effect I was getting too when my glasses weren’t quite strong enough. A break now and then to wear glasses helps with this – as does knowing it’s purely an optical thing.

I have these for a week’s trial before I make a decision, and will wear them most days, with a weekend day off to rest my eyes and my mutifocal glasses at home in the evening for the same reason. I’ll try to go for a ‘proper’ ride through the twisties in the mountains as well to get a sense of how the contacts handle that.

But over all, in terms of comfort, looks and convenience, I think it might be multifocal contacts for the win.


What Shuffle Served Up

Filed under: — Bravus @ 5:54 pm

…for my walk home this afternoon.

Moonspell – Everything Invaded

Faith No More – Last Cup of Sorrow

Massive Attack – One Love

Tool – Viginti Tres

Darkthrone – Canadian Metal

Carcass – A Congealed Clot Of Blood


On ‘Moral Panics’ and Reality

Filed under: — Bravus @ 3:37 pm

The issue of the day is alcohol-fueled violence. Politicians of all stripes at all levels are vowing to address it. Stories are being made up to explain the ‘increase’, from alcohol being to cheap, to pubs and clubs being open to late, to steroids and cultural issues.

Of course, any death or serious injury due to violence is a tragedy, and one is too many.

On the other hand, the ‘increase’ does not exist! The statistics clearly show that this kind of violence is decreasing, and has been for years.

One high profile case and then a media feeding frenzy unconnected to the facts is what is going on here.

Making up stories to explain a phenomenon is so compelling that it’s incredibly tempting to get into doing it even if it turns out the phenomenon is not real.

There might be an argument for better regulation and enforcement of steroid abuse, more uniform alcohol prices, earlier closing hours, better responsible serving laws and so on. But the ‘increase in alcohol-fueled violence’ is not that argument, because it doesn’t exist.

Disappointing in the extreme that we don’t have the kind of political leaders who care. They just all line up to placate the concern trolls.

Milestones: (Less) Round Numbers

Filed under: — Bravus @ 6:33 am

(promise I’ll post about something more interesting than weight soon… ;))

So, today’s weigh-in reveals that I now weigh 97 kg, which is 10 kg lower than when I started. It’s also still 5 kg higher than the first ‘real’ milestone I had in mind when I started.

Obviously the ’round numbers’ are worth marking – below 100, 10 kg lost. Still to come, below 90 and 20 kg lost. I suspect ‘below 80′ and ’30 kg lost’ would be a bridge too far, but see below.

But the real targets I had in mind were two: 92 kg and 87 kg. The first is the lowest I’ve been in recent memory: at least since coming back to Australia. Twice I’ve gone on special, restrictive diets and made it down to 92. That’s also 15 down from the 107 I was at last November, which is the *highest* number in recent memory.

I liked being 92 – more energy and less gut, spare tyre, manboobs. But it was never the final goal – I just ‘fell off the wagon’ at that point the last couple of times.

I think the differences this time are that (a) I’ve added exercise – that makes a massive difference because (b) I haven’t ‘gone on a diet’ of restrictive, unusual, unsatisfying food. Rather, I’ve ‘changed my diet’ for good to healthier choices, but the level of exercise also means that I can eat a healthy amount of a wide range of foods.

The second milestone I have in mind is 87 kg – a further 5 kg down from 92, and 10 kg down from right now. And 20 kg from where I started. That will be the time to really have a good look – and probably a ‘body scan’ that measures my body fat percentage.

I understand that it’s about losing fat, not losing weight. The scale is a proxy for that, but not a perfect one, particularly once I join a gym and start really adding some muscle to the mix.

Healthy body fat for a (non-bodybuilding, non-elite athlete) male is 12-15%. I suspect that at 87 kg I’ll still be above that, and I know that keeping up the walking and adding gym (and some swimming and cycling) will let my body know to lose fat and keep muscle.

So the final milestone, once I’ve had the body scan, will be determined by whatever number on the scales represents say 12% body fat. After that, I suspect (and hope) the scales will creep up again, a little bit, as I add more lean muscle mass.

The first of the ‘real milestones’ – 92 kg – is definitely firmly in my sights now.


A New Lease On Life (aka Still A Fat Bastard, But…)

Filed under: — Bravus @ 12:13 pm

I’m feeling good. Really good. Better than for a long time. More full of energy, keener to do stuff, lighter on my feet, happier.

Objectively, I still measure out as obese on the BMI (which I’ve railed against before and probably will again – even when I get to merely ‘overweight’ on it), and would definitely not yet subject you all to a shirtless pic.

I’ve lost about 9 kg or so, and probably have at least another 11 or so to go before re-evaluation, and potentially as much as 30 kg total to lose, so there’s still a long path ahead.

But adding the exercise and making better food choices really has given me a new lease on life. I feel SO MUCH BETTER that I would find it hard to believe if I wasn’t feeling it.

If you are thinking of making some changes, but aren’t really motivated by the aesthetics, maybe this well help: you will feel great!

My regime has been far from extreme and far from painful – I’ve enjoyed all of it. The walks may well be contributing to my improved allergies, both by breathing more fresh air and by spending more time looking into the distance instead of at a computer monitor. I’ve eaten well and enjoyed it very much.

There really is no downside. And now that it’s not ‘a diet’ but just ‘life’, the fat bastard part will take care of itself.


Filed under: — Bravus @ 11:45 am

I used to use contact lenses for years – started in college and never really looked back, all through Melbourne, Sydney, PNG and Perth. Went to Canada and ended up getting allergic conjunctivitis – possibly from the mold under the snow in spring thaws, possibly from dust mites in a sealed-up house. Gooey eyes meant I couldn’t use contacts, so I switched to glasses, and have used them for about the past 10 years or so almost exclusively.

My recent diet and exercise changes seem to have controlled the allergies – which is kind of interesting in itself – and my eyes have been good for a while, so I thought I’d try contacts again. Got some trials of simple soft contacts yesterday, but will be trying out multifocal lenses next week.

See, the thing is, time marches on – I was probably in my late 30s last time I was consistently wearing contacts. And now I’m… not. ;)

So I’ve been getting the same age-related short arm (long sightedness) issues as Suzie and most of my friends. My glasses were multifocal, so that took care of it – except that things like the insides of computer cases were just at that awkward distance where nothing quite worked right.

For people in my situation – both shortsighted and longsighted – there are really three options when it comes to contacts:

  • multifocal contacts
  • something called ‘monovision’, which means, say, that the left eye is corrected for one thing and the right for the other, though each is a compromise
  • contacts that just correct the shortsightedness, and reading glasses – like all my peers!

For this week I’m trying that last one: I got some reading glasses and am using them now. They’ll have to become everywhere companions for everything from menus to instructions (wait, I don’t read instructions!) – but I won’t be getting a chain!

I tried the monovision thing a while ago, but didn’t like it on the bike: for good judgement in traffic I need my depth perception, and that means *both* eyes need to be able to see clearly at a distance. The current solution where the contacts just correct the shortsightedness works *much* better for that.

Not sure I fully understand the technology they use in the multifocal lenses, or whether it will really work for me, for my purposes, but I’ll try it out next week and report back. Apparently the lens somehow includes correction for both conditions.

(I have to admit, at least part of the motivation was aesthetic: I’ve been posting all those pics of me in various hats on Facebook, but finding that the one thing I consistently disliked about my looks was my glasses. Of course, on the Coast, in summer, there’ll be sunnies in all outdoor pics anyway, but I think they look less dodgy than the photochromics in my glasses.)


Medico Sospeso – Pass It On

Filed under: — Bravus @ 1:18 pm

(apologies to any Italian readers for what is almost certainly dodgy Italian)

We’ve all heard of the idea of ‘espresso sospeso’, a ‘suspended coffee’. In Italy and, I think, Portugal (and now in many countries) it is possible to order a sospeso when buying a coffee. The money is held at the cafe and a coffee given to someone who can’t afford one and asks if there are any suspended coffees available.

It’s a lovely idea, and a great antidote to an increasingly selfish society. It reminds us to care in simple ways for those less fortunate, and may also remind us to share or buy a meal, or contribute toward shelter and other help. No real research, I don’t think, but it might also dispose us to vote for policies less likely to oppress and more likely to support those in need.

Reading this (excellent) article by Michael Pascoe at the Sydney Morning Herald, I was struck by a simple idea:


Pascoe talks (in part) about the proposed $6 ‘co-payment’ for GP visits, and notes that he can afford it, and would be happy to pay it to ensure that those who can’t wouldn’t have to.

So can I – in fact, I can afford to pay it twice. So how about it? A suspended doctor visit. If this policy comes in (I very much hope it won’t), find a medical centre that will accept your $6, and another $6 that can cover the cost for someone who’s doing it tough.

It’s not much more than the price of a coffee.