intermittent fasting the easy way, 16 hr fast, 8 hr window to eat

A 300lb guy lost 100lb easily doing the 16/8 intermittent fast for a year.
The 16/8 is easy to do, and is catching on in popularity in the regular world.
People with full time jobs, they report healthier weight and better energy throughout the day.

https://www.cnn.com/2019/08/26/health/intermittent-fasting-jared-sklar-wellness-live-longer/index.html


For comparison to the 16/8, monks, nuns, yogis keeping 8 precepts are doing 20/4 or 19/5 intermittent fasting easily.

If you eat healthy food, you can eat as much as you want, never feel nutritionally deprived,  doing 19/5 intermittent fasting, it's pretty much impossible to have unhealthy weight (assuming no unusual health problems).

There's a large number of yogis and monastics who have been doing this long term that are a testament to this, and it looks like health conscious worldlings are joining the party.

gorilla hummus protocol

Gorilla Hummus protocol

Rather than eat the same chick pea hummus all the time, I like to diversify my nutritional portfolio, swap out the chick peas with other beans and legumes for different proteins and amino acids, and swa out the tahini with various nut butters as well.

You can use the bean hummus to make burritos, wraps, as a dip, or as a sauce for your brown rice, etc.

standard hummus

First, a basic hummus recipe to establish pattern/protocol.
1. Chickpeas (garbonzo beans): soak dry beans overnight, then pressure cook for 20min. Or use a can of precooked beans.
2. Tahini: In health food or grocery stores, you can find in nut butters section. Tahni is ground up sessame seed paste.
3. Garlic: 2 cloves, or more.
4. Lemon juice. about one lemon per cup of cooked beans
5. Ground cumin
6. Olive oil
7. salt: at last 1 tsp per cup of cooked beans.
8. add water if necessary to get creamy consistency
put all 8 items in food processor and about 1 minute should do it. A blender can work too, but harder to clean and extract.

gorilla bean hummus protocol

My optimizations to make it into a generalized bean paste hummus.
1. beans I've used to good effect, instead of garbonzo: black, pinto, kidney, adzuki, mung, lentil, navy. 1 cup dry bean soaked overnight in water becomes approximately 2 cups of bean volume.
1b. pressure cooker: throw out the soak water (or feed your garden with nutritious bean water), this supposedy reduces gas power of the beans. When pressure cooking, add just slightly more water than the height of the beans. You'll end up with just the right amount of water for use in the hummus if not too much escapes as steam, otherwise step 8 to add a little more water in. Pressure cook about 20 min. If you don’t have pressure cooker, cook as long as needed to get beans soft. Or buy canned precooked beans.
1c. right after pressure cooking 2 cooked cups of beans, I add 5 teaspoons of apple cider vinegar (have used other vinegars too), and this is to add acid to help digest the beans and results in less gas.
2. tahini, or any nut butter: peanut butter works great, so does almond, cashew
3. garlic: I put them in raw. hummus usually tastes good and fresh for about 5 days, and garlic is one of the noticable things to taste weird when it's not fresh anymore. I've tried maybe hummus without garlic on occasions when I needed to avoid bad breath.
4. lemon juice - or lime, or some combination of orange, lime, lemon, if the lemon is way too sour. I even experimented with some cranberry, organge, mango juice before just to see what happens.
5. ground cumin - usually I don't use and it still tastes fine
6. olive oil - usually I don't use, and prefer just to add more nut butter if you want to increase the creamy factor.
7. salt
8. water

Most eco friendly and energy efficient way to hard boil eggs

A pressure cooker is a device everyone should own.

The way most people make hard boiled eggs, is a tragic waste of resources.
First, they boil a lot of water, as high as the height of an egg.
That takes a lot of energy, time, propane, or electricity.
If you could picture all the coal and fossil fuel emissions, air pollution, to do that, you'd try to use the least amount of energy as possible to do the job.

With a pressure cooker, all the heat is retained and put to work cooking the egg, not evaporating into the air like boiling a large pot of water.  I made a video above so you can see just how little water is needed. You only need a tiny amount of water with the pressure cooker. Enough to produce steam to engulf the eggs with the same heat from water vapor as you would get from water in boiling liquid form.

So it doesn't take long to bring a tiny amount of water, maybe 2-3 minutes to a boil.

Then you put in the eggs, put the lid on it, set a timer for 5 minutes.
When the pressure starts to build to to a noisy level, reduce to low heat, enough to keep the boil going.

After the 5 minutes timer sounds, turn off the stove. Set the timer for another 5 minutes, let the eggs continue to cook at near boiling temperatures with the retained heat.

When done, if you plan to eat the eggs right away, you can add some cold water to make it easy to peel the shell. Otherwise, just take the lid off and let it cool naturally. But this will cook the egg more, so if you want to keep the yolk at whatever level you decide, then add cold water.

So total time, this takes about 12 minutes. And uses the lowest possible amount of water and gas/propane.

optimal eye care, exercise for your eyes so you never need glasses



4👑☸ Cattāri Ariya-saccaṃ 四聖諦

☯🦍 eye-care

preserving quality of vision

This applies to just about everyone in the modern world. If you knew this when you were a kid and put it into practice, then you'd never need glasses. 

(4👑☸) → ☯🦍   → ⚔️🛡️   → eye-care   (⤴)

Move it or lose it

I wish I had this brilliant insight like Jack when I was young. But now that I know the principle, I can at least maintain the vision quality that I do have.

Excerpt from Jack La Lanne's

"live young forever: 12 steps to optimum health, fitness & longevity."

(Jack lived to around 100 years, never needed glasses, was famous for doing 1000 pushups in 20min, and other feats of health and fitness.)

Your eyes need exercise just like any other muscle, especially in this day of pollution, television, driving and computers. I am a great believer in exercising my eyes. Like a camera or a pair of binoculars when you adjust the focusing mechanism. I like to exercise my eyes by changing my focus on various objects. Maybe it's my restless nature. I can't sit still for long and I constantly want to look around me, observe and learn. Could be my French heritage, or is it the fact that I feel so energetic and good about myself I just want to explore? Anyways, I use this characteristic of mine to exercise my eyes.

How do I do it? I grab a book with fine print (a telephone book will do, although with everyone owning a computer, I don't know how long the telephone company will continue to print books). Start by focusing on the small print, and then slowly bring the book up close to your face endeavoring to focus as it comes up to your nose. Oops! Now the Jones' and Smiths are really getting jumbled. Then quick as a flash I look out the window beyond Santa Monica, and try to focus on a sailboat way out near the horizon. Repeat this experiment several times a week. Look at objects up close and way out. And from distance again to up close.

This practice has enabled me to see clearly without glasses since I was in my teens, at which time the only focusing I did was at the candy counter at the corner store. I believe focusing the eyes to be a very useful eye-strenghthening exercise. However, the practice is only recommended for healthy eyes. If you have eye problems then your first course for action is to consult your eye doctor. He's the real professional, fully trained to treat abnormal eye conditions.

My version of Jack's insight

I make a point of standing while reading. Holding my book or e-ink kindle at a generally ergonomic posture and distance. But as I'm reading, I'm constantly changing the position of the book, telescoping, and even shifting up and down, left and right slightly, to force the eyes to constantly relax and change your shape to refocus and see clearly at various distances. This works in a sitting posture as well, but it just feels better to get the whole body moving, easier to keep spine, hips, shoulders, neck loose.

taiji rest of body

The rest of my body is doing easy simple taiji, no fixed pattern. Constantly shifting my weight from one leg to the other. Using the free arm and drawing taiji circles to circulate blood and qi throughout the whole body.

movement arouses vigor/energy

You'd think this is more tiring than sitting in a static position, but actually you feel much better, just like the water in the waves of the ocean in motion is clean and pure, and the static still water of a pond is full of algae and filth. 

☸ Lucid 24.org 🐘

DCHYL: Don't care how you look

The best and most effective qigong and physical exercises often look silly. If you care how you look, then you're going to miss out;.

buddha takes a stand basics

100% weight on one leg means: even if the other leg is making contact with the ground, if you were to lift leg slightly so there's no ground contact, your body would not move, no shifting of weight occurs because you're already 100% body weight supported on other leg.

70%/30% split: Each leg weights about 30% of your body weight. So 70/30 split means most of your weight supported on one leg, the other leg supports its own weight. But if you were to lift the 30% leg off the ground and hold, your body position would have to shift.

8.5"x11" paper: is a general guide for orientation between heel of one foot to the other heel for optimal stability in disagonal step and push type of leg stance. The way to get that by feel, is with 100% on one leg, the other leg draws a small circle, and the radius that splits the difference between pure horizontal and forward direction will give you optimal stability.

basic exercises:

micro squat: just one or two inches, very slow. the smoother your qi, the less stuttering.


ward off is a great zhan zhuang pose.

feel your weight and center of mass dropping lower and lower, into your calves, you can feel more of the surface of both feet contacting the ground. Your sensitivtiy of that increases.

the tailbone, lower back, should feel like it's floating in a bag of water, so the creases in your hips and legs, low back and core are all completely relaxed like a bag of water.

it can require stretching, accupressure to tenderize your muscles and fascia to physically loosen and shatter the ice.

FIB: simple key to health

75 trillion cells in body
each a micro version of you.
what do you need?
food and garbage disposal.
don't get food and nutrients, you die.
don't get your garbage disposed in time, foul disease, poisoning from toxity result.

10 guests for each cell.
3 are beneficial, 7 are parasites or harmful.
one example, there are vitamins manufactured by healthy beneficial bacterial cells that are "not you". You can't survive without those friends. Your friends need dietary fibre and other nutrients, so what you consume is not just for "you" (75 trilliion cells), but also the friendly helper bacteria.

eating healthy, exercising, but pumping blood, oxygen, qi, into all cells, esnures proper delivery of food and garbage collection, and emergency services like your immune system sending white blood cells.

This is why exercise is so important. Blood circulated by the heart only reaches less than 50% of your cells. The rest comes from muscular contraction via lymph fluid. So deep breathing, sustained for sufficiently long periods, is what delivers nutrients and collects garbage from 100% of the cells in your body.

people who don't exercise, then the extremities and cells not getting regular garbage collection and food, become poisoned and starved.

you don't just eat food once a week right? You shouldn't just exercise once a week either.

so without knowing all the infinite knowledge and intricacies of health from medical science, chinese medicine, ayurveda, all you need to know is if you eat right and exercise right, you'll deliver food and collect garbage to all the cells and ensure the immune system can fix any problems that arise on their own. 

Jigging and Flopping is the next evolutionary step in Qigong Gorilla slow jogging

draft:

Jigging and Flopping is the next evolutionary step in Qigong  Gorilla slow jogging

This will be a new section on qigor slow jogging, jigging and flopping

• 🎱🦍Eight pieces of Gorilla
  • 
    
• 2. 🚶🚶🚶 march of the arahants
• 
  

video source reference for movements

https://drive.google.com/drive/folders/0B6HXXenBCUvpbUZwNWh0b01qSkE
all videos will be in one of the subdirectories from there
qigor jogging reference videos:

https://drive.google.com/drive/folders/1s7fmyVR2v6O3jQl3OsTJfcbJVLn2448n

why do the sides of people's necks get so stiff as they age?

because when we walk or run, we're always trying to keep our head still to have a steady frame of visual reference, tightening our neck and back muscles with tension to counter the natural rotational motion about all 3 axes of movement on our spine and neck that would occur otherwise.

jigging and flopping is what happens when you suppress those tendencies. In other words, if you don't try to keep your head still and motionless as a visual frame of reference when you walk, then there will be oscillations, rotational movement on all three axes that makes you look like you'r e flopping around like a fish out of water. 

5 for the price of one

rough draft:

1 hour of yoga,
or 1 hour of qigong and silk reeling (joint loosening)?

don't have to choose between them, if you're clever enough you can do both simultaneously.

relaxing with frictionless motion

rough draft:

when we move our body most people keep exerting energy and force even when there's already inertia and momentum to keep the motion going.

some examples:

https://www.youtube.com/watch?v=JWtsOiVxIIE

passadhi in taiji is 放鬆

 In taiji quan and qigong, passadhi is called

放鬆

fang song, literally 'release [of tension, into a a state of] looseness'

In other words, pacifying/passambhyam  the mental and physical tension we didn't even know we were adding in.

That's why a good taiji teacher, all you hear them say all the time is 'fang song', 'fang song', and the students say, "I am relaxed!", and the teacher keeps telling them 'no you're not."

And even the great masters and grandmasters can take 10 years, 20 years, 50 years, before they really become relaxed.

And for the same reason people can find 2nd jhana  and even first jhana hard to do.

famous taiji grandmaster master chen man ching said it took him 50 years to really understand passsadhi.

http://lucid24.org/sted/7sb/5passaddhi/index.html#calibre_link-18

Once you really get passaddhi and jhana, then any of the internal martial arts that work with qi, taiji, ba gua, xing yi, none of the external differences in appearance, postures, movements matter, they're all working with the same internal energies that you get with with avitakka avicara samadhi.

 

standing meditation timer for left and right symmetry

audio tools

repeat alarm timer for standing qigong left and right symmetry:
https://archive.org/details/alarm-solemn-05m

I'll write more another time, but rather than holding a completely static posture such as "tree hugger" or "wuji" for 20min, 30min, 60min, or 120min, as some taiji and qigong schools typically teach, I've found for meditators who sit a lot, and have tight hips and leg energetic blockages, it's much better to alternate through various standing postures.

Especially those that switch between left and right leg emphasis, so you can completely empty out one side and work on dissolving tension there. As opposed to a double weight wuji or tree hugger pose, where if you have preexisting tightness and blockages, it's not going to dissolve the blockage as easily. 

And more importantly, doing left/right alternations trains you to become sensitive to how you were tense in the first place and allowed those blockages and tight areas over the years.

See the "4. buddha takes a stand" section from eight pieces of gorilla for some ideas of what standing postures to work with. 

http://lucid24.org/misc/qigor/qigor-sxs.html