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type:: session zettel-id:: 25s parent-id:: 25r created:: 2025-05-19 - # 2025-05-19 – Session Summary: Fasting & Lifestyle Experiments - ## Highlights (Fleeting Notes) - "Pee–water sip–30 min Mooji brought me back to 7 h total sleep." - "Half-can / half-dose rules: 100 mg caffeine or ½-stick LMNT prevents sleep hits." - "ElectraShred (2 scoops, no caffeine) + 1 cap 2Shred PM = calm focus, zero jitters." - "Door-Frame Thoracic Opener strain—rest, ice 15 min, no stretches until soreness < 2/10." - "Salty-snack swaps: roasted edamame, seaweed thins, kala chana, makhana + kala namak." - "Nostalgia all-nighter blueprint: half-caf at midnight, yoga-nidra reset, Mg + glycine 3 a.m." - "Temazcal swordfish + regular margarita adds 100 cal / 16 g sugar—fix with 20 oz water, walk, Mg + glycine." - "Apna Bazaar macros cart: Gopi dahi, Nanak paneer, brown basmati, mustard oil, kala namak." - "2Shred AM/PM stack—AM for non-stim fat burn, PM provides 200 mg theanine + KSM-66." - "Electrolyte doctrine: skip LMNT when dinner sodium > 1 g; morning half-stick if thirsty a.m." - ## Permanent Notes - **Sleep-interruption protocol** – On 6 a.m. wake, drink 10 oz water, empty bladder, run 30-min Mooji; usually nets 45-60 min extra sleep. Links: Sleep Optimization. - **Caffeine & LMNT half-dose rule** – Limit late-day boost to 100 mg caffeine *or* ½-stick LMNT to avoid HRV drop; add to Electrolyte Strategy. - **2Shred micro-stack** – Pair 2 scoops ElectraShred with 1 cap 2Shred PM (~67 mg theanine) for jitter-free focus; log in Health & Performance Systems. - **Thoracic-opener strain care** – R.I.C.E. 24 h; resume doorway stretch at 50% depth only when pain < 2/10. Add caution note under Mobility/Door-Frame Thoracic Opener. - **Healthy salty-snack roster** – Roasted edamame, seaweed thins, roasted kala chana, makhana + kala namak; store in ¼-cup jars. Reference Dining Out Tactics for craving control. - **Nostalgia all-nighter template** – Half-caf midnight brew, 15-min yoga-nidra at 2 a.m., Mg + glycine before 3 a.m. lights-out; capture under Sleep Optimization experiments. - **Post-margarita recovery** – 20 oz water, 5-min walk, Mg + glycine pre-bed neutralize extra 16 g sugar; append to Dining Out Tactics. - **Apna Bazaar macro cart** – Stock dahi, paneer, brown basmati, mustard oil, kala namak for protein-anchored Indian meals; list under Fasting Protocols "Re-feed Pantry." - **Electrolyte evening rule** – No LMNT if restaurant dinner > 1 g sodium; morning thirst dictates half-stick. Update Electrolyte Strategy. - ## Open Questions / TODO - [ ] Evaluate 1-cap 2Shred PM + ElectraShred combo for HRV/alertness this week. - [ ] Log shoulder-strain pain scale daily; resume opener when < 2/10. - [ ] Add roasted edamame & seaweed thins to next Apna Bazaar Instacart. - [ ] Draft "Nostalgia All-Nighter" sub-page under Sleep Optimization. - ## Link Suggestions - Sleep Optimization - Electrolyte Strategy - Health & Performance Systems - Dining Out Tactics - Mobility/Door-Frame Thoracic Opener - Fasting Protocols