#10 On five years of biohacking

I was going to write about privacy-preserving machine learning with a focus on differential privacy, federated learning, and why data anonymization does not work, but then I started writing on the other sub-topic for this issue and it consumed all my time. I take a slight digression from the usual tech stuff today and write about my experience with food, diets, exercise, and well being. The privacy post comes next week.

(In the image: The reversal of policy on Fat - from 1984 to 2014)

I got a gym subscription for the first time in Feb 2015. After working for a couple of years with a variety of food at the company cafeteria in the first job and as an early employee at a startup in the second making shitty choices with food and drinks, I weighed 88 Kgs. Since I was 5’ 11’’ I did not look fat but somehow things did not feel right. I was 23 and I could not run continuously for more than 5 minutes. Getting a Fitbit as a gift in 2014 helped me move, with the gamification thing with 10k steps but then the novelty wore off. With a series of experiments, my body weight has fluctuated between 88 and 65 Kgs in the last five years, stabilizing at the current 74-75 for the past year. I probably looked different every year for the last half-decade. If one did not see me frequently, it might seem something was wrong with me.

When I started Normal cardio work helped and I was down to 83 Kgs in a couple of months. I started reading about ways to improve the situation and came across this subreddit for the Ketogenic diet. It seemed ridiculous at first. One of the cult diets you hear about. Though I have always liked to experiment be it work, life, or anything in general. Living in India, my diet has been primarily carbohydrate-based. To cut it all out was a ridiculous ask. Unlike right now, nobody I knew was on Keto in 2015. I continued with it for several years.

Like most other people, I have had several failed attempts to exercise. The gym subscription did not work out. I then moved on to cycling. Except, after a couple of days with it, I found it too boring and had to eventually sell the bike. Once I purchased an entire home gym. Again, it just stayed in a corner getting dust. Running was something I had moderate success with. Several months ago, a change in personal situation combined with running and strength training helped me overcome debilitating panic attacks. I have found the choice of exercise to be subjective. What might appear boring to someone might be interesting for me and vice-versa.

I expand on some of these topics below. Note that these are based on personal experiences and research and I am not a qualified nutritionist. If you have a pre-existing condition, it is highly recommended to consult a knowledgeable doctor before changing your diet.

1. Food & Nutrition

1.1 What is universally accepted

Food consists of three major macronutrients - Carbohydrates, Fats, and Proteins. Besides them, we have micronutrients primarily vitamins and minerals. Every diet strives for a certain combination of macronutrients while keeping the requirements of micronutrients fulfilled. Fats are energy-dense, carbohydrates are perhaps the cheapest form of food responsible for food safety in developing nations and proteins are the building blocks of the body - helpful in growth, immunity, build and repair tissues, muscles, etc.

It is now universally accepted that simple sugars are bad for your health. What is not is that sugar is simply another form of carbohydrates, and refined grains like all-purpose flour inherit some of the bad traits of sugar. We now know that preferring whole foods over processed food is always a good idea.

It is also somewhat accepted that any diet that significantly cuts down on your calorie intake, basically when you start to starve yourself does not work in the long term as the body starts adjusting to this new ‘starvation’ mode to simply survive.

1.2 The controversial stuff

The question of why some people put on fat more than others is slightly controversial. Some possible explanations given in the past include the concept of Calories-In and Calories-Out (CICO) where if you eat more than you burn, the calories get stored in your body. The other explanation is the rate of metabolism. A higher amount of lean muscles increases the metabolism rate compared to more amount of fat. Gary Taubes, (a somewhat controversial figure in the nutrition science) in his book ‘Why we get fat?’ disapproves of the CICO theory with some examples of people living in food shortages who were still obese. He explains that genetic predisposition, carbohydrates, and not fat in our food make us fat. Here is a video that might be an interesting watch.

One of the most controversial topics on food is the kind of fat that is good for you. It used to be the case that fat was considered bad. The world shifted to ‘low fat’ products, high on carbs. This let an explosion of diabetes around the world. Recently, government policies around the world have started to change to accept the new findings that carbohydrates and not fat are the culprit. Even in fats, unsaturated fats are the best, followed by saturated (which were considered bad until some time ago) with trans fat being the one to be avoided.

Then there is Coffee. Several studies have been published on the pro and cons of coffee. I used to be a serial coffee drinker until some time ago. Days without it would appear to drag. At one time I became crazy about coffee trying out various blends and roasting procedures, coffee making processes, eventually settling on a Bialetti Moka pot until it got swindled (the after show cleanup sucked anyway). I am no longer dependant on coffee in the mornings preferring a lightly brewed tea in the afternoon.

Fruits are another controversial topic. If your family was anything like me, we used to constantly being told to eat more fruits along with vegetables. It was a healthy thing to do. The consensus right now is fruits should not be harmful in moderation though you could do better by avoiding them and substituting with alternates for micronutrients.

Then comes Alcohol. Perhaps everyone would agree that cans of Beer adds to empty calories and would make you fat over time going by both the CICO or the carbs school of thought. Even something like Gin, Rum, Vodka, or Whiskey while being devoid of carbs, can bring you out of Ketosis if you are on a Keto diet. In the human body, alcohol is metabolized in the liver. The relationship between weight and alcohol is still inconclusive though, with most studies pointing to a weight gain due to direct caloric or indirect factors like snacking along with it.

Vegetarianism is another controversial topic. I would not delve into the morality of killing animals and focus on the dietary aspect. Let us also ignore the energy efficiency in the production of meat versus a plant-based diet. It is a fact that it makes food choices a bit difficult when you are traveling to certain parts of the world and your sources and types of protein are restricted. Personally, it is more a matter of choice about what you choose to eat and does not make one better than the other. I do hate the elitist tendency that goes along with newly turned vegetarians. Also, please do not force your vegetarianism on your pet. Milk and milk-based products is a topic that periodically triggers flame wars. A lot has been said about veganism so I would not add anything except that it is again a personal choice.

1.3 Sugar, the GI Index, and Artificial sweeteners

Not all carbs are created equal. Carbs trigger a rise in blood glucose levels to a varying degree, a fact that has been used to create a ranking known as the Glycemic Index (GI.) The lower the GI of a food item, the lesser blood glucose spike it produces. Initial studies do suggest that carbs with a low GI are generally better for weight loss.

Even with artificial sweeteners, GIs vary considerably. Something like Stevia has a GI of 0 while Maltitol, one of the popular sweeteners has a GI of 35. The effect of Artificial sweeteners like Aspartame used in diet sodas is debatable.

1.4 Do Diets work? On Keto, Paleo, IF…

Despite their bad reputation, some of the diets do serve the purpose. I have in the past been on Keto, Paleo, and for a short duration on Intermittent Fasting.

A Ketogenic diet is a restrictive high fat, moderate protein, almost none carbs diet that deprives your body of glycogen and forces it to use Ketones as the source of fuel. While done in combination with a caloric deficit, it forces the body to use up some of the stored fat as fuel. I have been on Keto longer than anyone I know of so it kind of amazes people to the point of disbelieving when they get to know about it. Keto is difficult to pull off especially if you are vegetarian (or vegan) and needs a high amount of determination. You cannot have sugar in any form - be it bread, rice, fruits, or just anything. Getting used to cauliflower rice as a substitute takes time, you start loving different types of cheese and meat. Pizza cravings are satisfied by a special no-carb ‘fat dough’ bases, which starts to taste almost the same.

A paleo diet is as one might guess from the name, a diet meant to eat like hunter-gatherers, consuming whole, and avoiding processed foods. It looks like a slightly modified Keto to me with not so much focus on the carbs and the additional restriction of avoiding milk products. I am not much of a fan. I would rather go Keto.

I have tried Intermittent Fasting for a few months with moderate success. The premise is that you do not eat anything for a long duration (mostly 16 hours) while having a couple of meals in the 8 remaining hours. IF has been proven in improving medical conditions for fat rats though long term clinical studies on humans are not conclusive even compared to calorie restriction in obese individuals.

1.5 On Supplements

Supplements should have been in the controversial section. A lot of people hate them. There is no conclusive evidence on almost any of the supplements mainly because of a lack of long term studies on them. It is unnatural, does not get absorbed by the body in entirety, and is sometimes expensive. When I started the diet experiments, I found out that I was severely deficient in Vitamin D (like a significant amount of the world’s population is too.) With a combination of booster dosages and daily maintenance dose, it is no longer the case. Though there is no conclusive evidence of Magnesium being helpful with your mental well being, early studies indicate that it might just work better than a placebo. I have been on and off magnesium supplementation for a few years. I have tried zinc for some time and have bad better sleep though it could be just a placebo. I also take a large dosage of fish oil supplement primarily based on some positive inconclusive research, though I do not feel anything significant happening from it. When I am doing strength training, I consume a small amount of whey protein. I also drink matcha simply because I like it and not for the benefits floating around.

1.6 Why I am no longer on a diet

For the first time in the last half-decade, I am not on a diet. This was mainly brought around by the lockdown but I intend to keep it this way. I like to eat a variety of food. I love my biryanis, cheesecakes, and dumplings. While I used to a very strong proponent of the Keto diet, it is time to change my belief. Cutting out one macronutrient out of three is simply not sustainable for a majority of people in the long run. I still eat a lot fewer carbs, simply because of being habituated to do so from the past few years and I avoid sugar and sugary drinks. I practice portion control (most of the time except when it comes to ice cream). I have a fairly high metabolism rate so I do not put up weight faster. I think these steps coupled with moderate exercise should be enough for me to maintain a healthy lifestyle.

2. Exercising

Changes in your body composition is a slow process. There is an amusing saying with weight loss that if it goes away fast, it will come back faster. I have only recently picked up on exercising as a habit. There can be weird motivations to exercise. Recently, Instagram might be one of them.

2.1 Running

I like to run. Running, especially in parks or in natural surroundings gives me joy. When it is no longer possible to run in parks, I use the treadmill. Just before COVID, I have shifted to trying explosive short distance running versus longer jogging. Running is a comparatively cheaper alternative to other forms of cardio. You just need a pair of good shoes and a t-shirt that does not chafe (trust me, you do not want that.) A good pair of shoes needs to be chosen according to your foot type. A decent shop might do the hard work for you. An important caveat is that running long distances going against the aim of building muscles if you are simultaneously doing strength training. Just compare the physiques of 100m runners vs marathon runners.

2.2 Swimming

I learned to swim as an adult. Swimming is fun while being serious cardio if you put in the effort. The main advantages over running are the lack of stress on the knees. Bonus for doing it in the summers. Things to watch out are chlorine rashes and sunburns. I suspect COVID is going to change how public swimming pools operate for some time. An excerpt from a post I wrote last year while learning to swim -

The key is to not take it too competitively or seriously when beginning to learn. Take it as a useless fun activity or you would be back to being anxious trying to be the best.

2.3 Calisthenics

Bodyweight exercises are what they suggest, exercises that can be done with minimal equipment, possibly from the comfort of your home. It is a great way to maintain a certain level of fitness.

I have tried the 7-minute workout, one of the popular choices for a couple of weeks, and found it too boring for my taste. While running, you get to look around and experience nature. Lifting weights has a high of its own with increasing weights every time and breaking your records. The same cannot be said about being still in a plank position for a couple of minutes and contemplating your life decisions. It is still a decent alternative to just not moving at all.

I would point out that there are dynamic no-equipment exercise routines that might not be boring at all, though I have not tried them out. A good place to look for Calisthenics programs for beginners would the bodyweightfitness subreddit.

2.4 Strength Training

I have always been stronger than average but never looked like it. I suppose I prefer it this way. Strength training has its risks. There is a significantly increased risk of injury even if you are doing everything right. Every time I have increased the weights going into a lift, I know that there is a small risk of injury. It is always recommended to do warmups with smaller weights and gradually increase them even on a single day. So for example with deadlifts, I would start with 20 Kgs, then 40, 60, 70, 80, 90, 100, 105, 110, 115, 120, 125, 125, 130, 130, 125. One of the best ways to reduce the risk is to do a conservative increase in weights, with a larger amount of repetitions. For example, even though I know I can lift significantly more if I do a single lift compared to 10 repetitions of a deadlift, I have never attempted it. I am not trying to set a record or impress someone, it is just an exercise and the satisfaction comes from the progress every week.

Few important things to remember with strength training -

1. Do not fret about what program to start with as a beginner. Adopt just any popular program (Starting Strength, StrongLifts, etc.) that targets the whole body so that you do not end up with muscle imbalances.

2. You get stronger with progressive overload. Strive to increase weights when you get too comfortable with the current weights you use. It is like life.

3. Research and read about proper form to perform the exercise. Without it, you might not get the required results or worse injure yourself.

4. You need to rest to allow muscle repair. Sleep. And take rest days or even a week when you feel like it.

5. If your food does not contain enough protein, you might need to supplement it.

3. Diagnostic Tests

I used to get a medical test done every three months when I was switching a diet experiment or every six months during a stable experiment. It consists of the usual blood markers for organs functioning, inflammation (hsCRP), levels of vitamins (especially Vit D) and minerals, and other common concerns. Some of your test results are supposed to go haywire if you have recently switched to a new diet and will settle down in a few months. If it does not, it is generally not a good idea to continue with your diet plan and consult a doctor.

4. Mental well being

Life is a series of experiments. Some work, most do not, rarely some are a disaster and set the lab itself on fire. Sometimes you are just too kind to people. And a subset of the people assumes you are stupid and start taking advantage of the kindness.

One of the most important things that I have found personally helpful is to set small goals and have a sense of purpose. It can be anything small and stupid, as long as it is something you could measure towards completion. It is possible to have a happy yet empty life doing things while a life full of struggles to achieve that sense of purpose might not make you happy but you might still be content. It is a difficult task to find out the kind of person you are and then not go against your true personality.

Another important thing I have discovered in recent years is to be careful about how I spend my time. In the past, I would give it to anyone who asked for it. I am a bit more cautious now, investing it in things and people that matter to me.

Except for COVID, I have had no issues maintaining a regular sleep cycle. In fact, at one time it became so good that I could wake up at the same time without an alarm. It may sound as ridiculous as Groundhog day, but it happened for some numbers of days. It is generally advisable to not spend any time doing work or anything else except for sleeping in your bedroom. I have found I accomplish a lot more things if I either wake up very early like around 5 am or sleep very late say around 3 am compared to an 8 am wake-up schedule.

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