Netflix show "Don't Die, the Man who wants to live forever"
I just watched the Netflix show on "Don't Die, the Man who wants to live forever". I am also the you-tube subscriber to Bryan Johnson. The man who is in the show as well. Back then in 2024 I joined his channel and watched a couple of his videos and take inspiration on the things that he do. He reclaimed his health back by doing a good diet, exercise and sleeping well. With his new show, he is on a mission to defy odds to stretch the human years of 120 and beyond and his main motivation is to have spend as much time as possible with his family and beyond. I am totally subscribed to that.
My Blood Pressure went Up again end 2024
I have been having sleepless nights from 2022 till now. I have been exercising and watch my diet and also hoping to sleep well. I even got a Cpap machine. Unfortunately fast forward to new Year 2025, my blood pressure goes up again. Although people may say that i should not have high blood as my physics is of asian built and i'm' only 1.63m tall weighing 61kg which is within the acceptable weight for my height. Some say is stress related. However i know deep inside is not. I've been only getting about 5hours average of good sleep and sometimes less. This has great affected my recovery as i also go to gym once a week and getting up countless times in the middle of the night is not helping.
With my blood pressure reaching 170/105, i have to take medication to control my blood pressure. Good thing i have across Bryan Johnson and also understand about intermediate fasting. This is definitely a game changer for me to control my blood pressure and also to have better sleep quality. From 1st Jan 2025, i have been slowly eased towards the intermediate fasting diet to bring down my blood pressure and also improve on my sleep quality. The results are stunning. With the 3 days that i have been doing that. My blood pressure has gone from 170/105 to 111/91. My diastolic pressure is still high and i will continue to do the intermediate fasting until my blood pressure returns to normal. My target is to wean off the medication that i have to take. My target is to do intermediate fasting for 30 days and see what are the results.
As i do my research on youtube, i come across Dr. Berg's youtube whereby i come to understand my blood pressure spike and also my low quality of sleep is due to my insulin resistance have gone up. With the insulin resistance not being easily diagnosed, the other health results from the body check up may not show anything. I believe that due to my insulin resistance that is high, it have really affected my ability to have a good sleep and also my blood pressure. That is why my blood pressure has been so high and the ability to have good sleep. So if you are having high blood pressure and bad sleep, it could be due to the insulin resistance that is high.
Using Chatgpt.
Here are 10 practical steps to start and successfully practice intermittent fasting:
Step 1: Set a Clear Goal
Decide why you're fasting—weight loss, better metabolism, energy levels, or overall health. Your goals will guide your choice of fasting methods.
Step 2: Choose a Fasting Method
Pick a method suitable for your lifestyle:
- 16/8: 16-hour fast with an 8-hour eating window (most popular). I use this and i skipped breakfast, only taking lunch as my first meal as my lunch hour is from 12pm onwards which make it more practical for implementation.
Step 3: Gradually Transition
If you're new to fasting, start with a 12/12 split (e.g., fasting for 12 hours and eating for 12 hours), then increase the fasting window by an hour every few days. On my first day, i was able to stretch till 11am in the morning before i eat and gradually go to 12pm for the next few days.
Step 4: Plan Your Eating Window
Decide when to eat based on your routine. For example:
- If you skip breakfast, your window might be 12 PM–8 PM. This is the current window period i use.
Step 5: Focus on Quality Nutrition
During your eating window:
- Prioritize whole foods: lean proteins, vegetables, healthy fats, and whole grains.
- Avoid processed foods and high-sugar snacks to maximize fasting benefits.
Step 6: Stay Hydrated
- Drink water, unsweetened tea, or black coffee during the fasting period.
- Hydration reduces hunger and supports overall health.
Step 7: Time Your Workouts
- Schedule moderate exercise during your fasting or eating windows.
- For high-intensity workouts, it's better to exercise after eating.
Step 8: Break Your Fast Smartly
- Begin with light, easily digestible foods such as fruit, nuts, or soup.
- Follow with a balanced meal to prevent overeating.
Step 9: Monitor Your Body
Pay attention to:
- Energy levels, hunger signals, and focus.
- Adjust fasting length or eating habits if you feel fatigued or overly hungry.
Step 10: Be Consistent but Flexible
- Stick to your chosen schedule most of the time.
- Allow for occasional adjustments for social events, holidays, or health needs.
Bonus Tip:
Track your progress with a journal or app to log meals, fasting hours, and how you feel. This can help you refine your routine and stay motivated!
