I aim to stop all food intake by 10 PM

Intermittent Fasting Update – August 2020

My weigh in this morning was 241.4 but the average for the month is a little higher.
As you can see from the below chart, this past 12 months has been ups and downs.
You can see the gradual decline from my past posts discussing my progress before falling off the wagon.
This month has been interesting for sure.
At the start of the month, .

I took a road trip with my 16 year old brother from Texas up to the Great Lakes

During our trip I stuck to my eating windows but went absolutely hog wild with what we ate.
We were having a good time trying all of the local food and enjoying each other’s company.
Side note: Wisconsin cheese curds are fucking amazing…Me I thought I’d mention something else here as well that my wife keeps bringing up.
My current ritual is to weigh in on Friday mornings right after I wake up and use the bathroom.
Depending on what I’m doing in regards to work, this might be 9-10am even if I wake up at 8am.
During that time from rise to first bathroom break, I do not drink any water.
I also try to not go ham with the water on Thursday night.
My thought is that if I wake up and chug a 32oz cup of water, that I’ve essentially “gained” 2 pounds.
In terms of keeping an accurate track of my weight loss numbers, this seems like an okay practice.
My wife thinks is unhealthy to think of water in such a negative way.
I’m not sure if we’re having some sort of mis communication as I’ve tried explaining it different way and she says she understands and still thinks it’s problematic.
Tell me your thoughts .
I’m interested to hear them.
My weekly routine.
I’ve had various people ask about my routine so I thought I’d update the internet here with what I’m doing and what’s working currently.
If I change something in between these posts I’ll try to remember to make a not of it in future posts.
At the start of the week, I’m usually volunteering with my local church.
Eating is a social activity we usually partake in with friends so I keep Sunday’s a bit lax.
Obviously with Covid-19, we’re not going to church or seeing friends, but I still eat Dinner and sometimes a light lunch.
I aim to stop all food intake by 10 PM.
This is a fasting day.
No food, only water and my meds (asthma pills and some supplements ).
Ask your doctor if your medicine needs to be taken with food.
Mine do not.

Around 5-6 PM (or later) I’ll eat dinner with the goal of finishing by 10 PM

My current diet consists of two meals from https://www.cleaneatzkitchen.com/ and then a bag of popcorn if I’m still hungry.
I’ve really been trying to eat my food slower and allow the hormones to work their magic to make me feel full.
The problem I still have to a degree is my ability to inhale food at such a rate that my body can’t even react to being full.
Most of the time I’ll start my fasting timer right after I finish eating, irregardless of the time.
Bed time is around midnight.
Basically a repeat of Tuesday.
I may eat an extra serving of some frozen vegetables in preparation for Thursday, but it depends.
Another full fasting day.
No food, just water and my meds.
Like I mentioned before, I try to not go crazy with the liquids after 10pm or so because of weigh in on Friday morning.
Basically I just want to ensure that I’ll have to pee soon after waking up and that my body is actually getting rid of the extra water I don’t need.
Weigh in day.
I have a lot of work calls on Friday’s so it’s a busy morning.
If I have to use the bathroom, I’ll do that and then immediately weigh myself.
Tracking is always done in my birthday suit for maximum results and easier reproduction.
After that, .

It’s water and meds until 5-6 PM for dinner

Same meals as the previous week, though I’ve been known to grab some Wingstop on the weekend.
Aim to finish eating by 10 PM.
A repeat of my other eating days basically.
If we were having social events, I’m sometimes less picky about eating times, but I still aim for 16 hours fasted as least.
Rarely do we have events before noon so in those cases I would politely decline anything until later in the day.
If we do have breakfast plans with someone, I’d probably eat, but opt for as low carb as possible.
Eggs, bacon, vegetables.
An omelette does sound pretty good right now.
???? Re: Food choices.
I’ve historically made pretty terrible food choices.
Weighing 310 pounds is evidence enough of that.
Self control when it comes to food has been very difficult for me, and frankly a lot of other things as well.
I’m very spontaneous and when I want something I tend to get it pretty quickly afterwards.
New toys, going somewhere, eating something.
I’ve really had to work at controlling these urges and work on planning ahead of time.
As part of embracing more planning and self control, I opted to purchase pre-cooked meals in bulk.
I’ve essentially removed any ability to cheat by limiting myself to these pre-purchased meals and a handful of pre-approved snacks.
So far, I have to admit that it seems to be working.
I’m not tracking it explicitly, but my daily calorie intake on feasting days is somewhere around 1200-1600 calories.
For a dude who still weighs 240 pounds, this is a significant deficit from what my body needs to function, thereby forcing it to burn more fat.
During my first attempt at this last year, I would say I was normally eating more than 2,000 calories a day making my own food.
The portion sizes were larger mainly, and I wasn’t afraid to load up on low carb, yet calorie rich, liquids like ranch or butter.
I wonder when I’ll get to eat “normal” food again but for now this is working.
Especially with the world in a state of quasi-lockdown, it is nice to not have to worry about making grocery store runs.
My wife buys food for herself on her way to / from work.
If you have questions, .

Feel free to leave a comment or reach out on Twitter @daronspence

I’m sometimes slow to reply here on the site, but if more people comment it might motivate me ???? Also feel free to join my fasting circle on the app I use.
iOS only though.
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With support for Windows XP now officially ended

Primary Menu.
Windows 7.
Windows 7.
April 23.

2014 I’ve been using Windows 7 on my main PC for a little over a year now

and despite my earlier (bad) experiences and some hiccups along the way, I’m very happy with it.
With support for Windows XP now officially ended.

And the possibility of future Windows XP patches extremely doubtful

it’s time for other holdouts like me to finally upgrade.
If you’re sick of Windows, you can try alternatives like Zorin OS or Chrome OS.

Masochists among you might want to try Windows 8

but I really can’t recommend that.

Your best bet in terms of making an easy transition is definitely Windows 7

In the remainder of this article, I’ll provide helpful warnings and suggestions for easing the transition from Windows XP to Windows 7.
This is a ‘living’ document; I will add to it as I learn more.

The first problem with upgrading to Windows 7 is availability

Search for Windows 7 in the Microsoft Store

and you’ll be redirected to Windows 8 resources.
Stores no longer have retail Windows 7 packages on their shelves.
Microsoft has officially stated that Windows 7 OEM packages will no longer be available after February 2015.
Until then, you can still buy Windows 7 from online retailers like NewEgg.
Unfortunately, it ain’t cheap.

Expect to pay up to $200 for OEM Windows 7 Professional

Don’t buy any of the Home versions, since they are missing important features.
The Ultimate version is probably overkill for most users.
To upgrade or not to upgrade?.
If you will be installing from OEM media, .

Then you don’t have the option to upgrade from Windows XP

Which is just as well, since the upgrade approach inevitably leads to problems.

Keep your existing Windows XP installation

Beyond the obvious need to back up your data before wiping your hard drive and installing Windows 7, there is a very real possibility that without a complete copy of your hard drive, you’ll lose something in the transition.
Hard drives are relatively inexpensive now, so I suggest one of the following approaches: Mount your old drive externally.
Buy yourself an external USB hard drive enclosure.

Make sure it supports your hard drive: since you’re upgrading from Windows XP

your computer may have an older IDE drive.
Newer computers use SATA drives.
There’s a useful comparison over at diffen.com.
Remove your old hard drive (the one with Windows XP) and mount it in the external enclosure.
Buy a new hard drive (again, making sure it’s the right type) and install it in your PC.
Install Windows 7 on the new hard drive.
With this setup, you’ll have a new installation of Windows 7 but will still have access to all your files, .

Folders and even settings (with some work) from your old Windows XP install

Image your old drive.
Another approach is to make an image of your old drive, copying it to another hard drive.
You can save space by creating a compressed image file of your old drive, but that makes accessing your old files more difficult, so I recommend copying the drive as-is.
Making Windows 7 more comfortable to use.

Anyone upgrading from Windows XP to Windows 7 will notice a few changes

Some of these changes are good, and some of them are annoying.
There are ways around most of the latter.
More to follow… Original article (posted July 2, 2012) is below.
Windows 7 is almost a good operating system.  There’s a ton of new stuff for power users, which is usually enough to get me to switch.  But my many attempts to switch from XP to 7 have always ended up with me switching back to XP.
Sure, some of the early problems with Windows 7 have been resolved.  And there are workarounds for most of the rest.  But there are still some issues that I just can’t get past.
One thing that bothers me about Windows 7 is the increased height of the taskbar.  Why is it taller than in XP?  And why can’t I change it?  Who decides these things, and what was the rationale.
Update: I found the setting for this with help from a friendly redditor.
A more serious concern is the networking in Windows 7, which causes many applications to run noticeably slower than XP across networks.
Mysterious and intermittent problems with getting Windows 7 and XP to talk across networks are also common.
I’ll post links to Windows 7 issues here, along with solutions and workarounds.  When a particular issue needs more than a few words of explanation, I’ll write up a post about it and link to the post here.
I’ll almost certainly be switching some of my machines from XP to 7 in the near future, but I’m going to hold off until I can find ways around all these issues.  By then maybe Windows 8 will be available, but then again, Windows 8 looks even worse….
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from · · · As predicted, Australia”s idiotic new tax on news aggregators that send traffic to news sites is going to make things much worse.
from · · · Ah, Nintendo.
Could we hate you any more than we do already.
I”m not sure, but your lawyers certainly want to find out.
from · · · The Devonian extinction event (50% of all genera died off) 359 million years ago may have been caused by a supernova 65 light years from Earth.
If that happened today it would really suck.
from · · · from · · · Ten years on, France”s ridiculous anti-piracy effort, Hadopi, has been nothing more than a misguided waste of public money.
from · · · Publishers: we love libraries.
Also publishers: we really really hate libraries, and people should pay to use them anyway.
from · · · Techdirt”s complete dismantling of the ridiculous ”Letter on Justice and Open Debate” published by Harper”s Magazine is required reading.
from · · · The new social media service Parler claimed it wouldn”t censor content, distinguishing it from Twitter.
They lied.
from · · · Here”s what you need to know about Section 230 Of the USA”s Communications Decency Act.
You know, the one that”s being blamed for everything bad on the Internet.
from · · · Subscribe © 2020 Jeff Rivett Consulting.

the  (HGAC) visited the Center for Global Health’s

Tag Archives: online communities.
Older posts.
I’m working with  on a new academic journal.
It’s called the International Journal on Innovations in Online Education (IJIOE) and will be published by.
The Aim and Scope of the Journal is provided below.
Take care,.
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If you’re looking for a powerful system that allows you to easily change in-world surface images/textures, make live modifications and add customized web-links within your -based , then you might be interested in a new product from ReactionGrid.
It’s called ACES, and it’s now  Imagine changing the image textures of storefronts, buildings, any surface at all in your Jibe world.
If you have any questions, please feel free to email me at.
Take care,.
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is an alliance of scientists, educators and entrepreneurs from various fields who gather twice a month in for.
They’re a very creative and engaging group, and I was honored to be recently invited to  Here’s a summary of my topic: Below is a full video of my presentation, and you can find Take care,.
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The  (OSCC) is an annual conference that focuses on the developer and user community creating the.
Organized as a joint production by and the , the virtual conference features two days of presentations, workshops, keynote sessions, .

And social events across diverse sectors of the OpenSimulator user base

, and I’m thrilled to be both attending and presenting again this year.
All the inworld venue tickets are sold out, but if you can still  and watch all the presentations live on.
“You Only Own what you can Carry: How to backup and move your content between Second Life, Openim and Unity” In this hands-on workshop, I’ll be demonstrating exactly how to export your own user-created objects (both prim and mesh based) and move them between , and.
Attendees will watch my desktop via a live TeamViewer screenshare and follow along on their own using freely-available software.
Requirements: Inworld attendees should be using the  and have pre-installed both the  and the  No previous technical expertise required, just a willingness to learn.
I’ll also be a panelist later in the day on “” where I’ll be sharing my thoughts about DRM versus content licensing.
Take care,.
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The  is being held September 18-20 in Bethesda, Maryland.
This conference will assess a wide range of progressive ideas for the future of e-Learning, focusing on the idea of technology as a means to education rather than an end in itself.
The conference organizers have lined up a wonderful range of interdisciplinary speakers and are planning to attract a wide group of heterogeneous scholars and practitioners.
I’ll be attending the entire conference, and I’m honored to be giving the    Here’s what I’ll be talking about: My goal will be to tell an interesting story with examples and demos of technologies that I think really leverage how our minds naturally embrace the world around us.
One such technology that I’m currently exploring and that you’ve probably never heard of are  Visit to learn a lot more about Wiglets.
are autonomous, evolving, self-animated and self-motivated agents that can exist in both completely virtual and augmented reality environments.
They exist at a wildly creative intersection of artificial life, art and gaming.
And perhaps best of all, you can interact with them directly through touch and gestures.
Another topic of discussion will be the affordances of multiuser 3d virtual worlds, especially how one can reduce the barrier to entry for people interested in leveraging them for educational purposes.
has recently developed some new tools that integrate with the Unity3d-based  to provide on-the-fly content editing in a simple yet powerful way.  I’ll be giving a sneak preview during my presentation.
I’ll also be discussing and giving examples of innovative uses of commonly used virtual world technologies such as ,  and the.
If you plan on attending and would like to connect with me at the conference, please drop me a line on or .  And if you’re looking to interact with the organizers and other attendees and speakers, be sure to  Take care,.
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I’ll be attending these two upcoming conferences.
If you’re planning to attend either of them or if you just happen to be in town when they occur, please  if you’d like to meet up and chat about learning in virtual worlds.
The main aims of this conference are to increase our understanding of experiential learning in virtual worlds, both formal and informal, to share experiences and best practices, and to debate future possibilities for learning in virtual worlds.
For full details,  In my current position at  and my previous work at  and , I have explored the use of a wide range of gaming and virtual world platforms to augment education.
Today there are a number of very interesting virtual world technological trends involving specific gaming technologies like  as well as the growth of Open Source platforms such as.
My ongoing work involves finding the right match between educational goals and technological affordances as well as identifying key synergies when virtual world technologies are interwoven with existing social media and web-based educational content.
I’m particularly thrilled about this panel because I’ll be participating with  from the University of Arizona.
Bryan is a true pioneer in using virtual worlds for experiential learning, and he’s been working with virtual environments since his dissertation project in 1997 when he created a virtual simulation of Harlem, NY as it existed during the 1920s Jazz Age and Harlem Renaissance.
was one of the earliest full virtual reality environments created for use in the humanities and certainly one of the first for use in an African American literature course.
The project continues to grow and evolve as Bryan explores new virtual world platforms.
This new conference will assess a wide range of progressive ideas for the future of e-Learning, focusing on the idea of technology as a means to education rather than an end in itself.
The conference organizers are lining up a wonderful range of interdisciplinary speakers and are planning to attract a wide group of heterogeneous scholars and practitioners.
For full details,  I’ll be  at this conference.
And if you’re looking to interact with the organizers and other attendees and speakers, be sure to.
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UPDATE 4/12/2015 – Unfortunately, it looks like this directory system has now been shut down.
But fortunately I’ve found an even better live hypergrid directory.
Check out Two of my biggest challenges when exploring  regions across the multitude of grids have always been: 1) finding places where people are currently visiting and 2) not wasting time trying to connect to places that are offline.
And over the years, there have been commendable efforts to manually create lists of Hypergrid-connected places (e.g., ) as well as strong work to create networked inworld devices (e.g., ).

All this work has been wonderful and very helpful to the growth of the Hypergrid

Which is why I’m very excited by the new  created by.
He’s nailed all of those features right out of the gate.
There aren’t many regions listed right now since the system is brand new and opt-in, but it’s incredibly easy to join and therefore could grow very quickly.

To get your own Hypergrid-connected region included in the list

you just rez an object on your region which phones home to the iDreamsNet website and immediately creates an entry for your region.
You are given a special link where you can go edit your listing (add photo, descriptive text, tags, website) and, over time, this object communicates back to the iDreamsNet website to let it know if your region is currently online and how many people are currently on it.
With the recent , there’s no need anymore to complicate Hypergrid directories with grid coordinates or “upper, middle, lower” categories.
Now, .

Anyone can jump from any Hypergrid location to any other Hypergrid location

We just need a simple, automated and powerful directory.
Take care,.
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Yesterday, the  (HGAC) visited the Center for Global Health’s.
About 20 of us made the voyage, initially gathering at and then travelling together as a group.
This was the first HGAC trip in a long time, and it was wonderful to see so many familiar friends as well as some brand new faces.
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If you’re a fan of the , you should definitely check out the new  for and.
Fixed a problem with long teleports in OpenSim (“4096 bug” ) (Latif).
Latif Khalifa has fixed the bug that, , .

Prevented Hypergrid explorers from jumping to places more than 4096 regions away

No more mandatory intermediate hops.
No more “cannot reach destination – too far away” messages.

I encourage all explorers of the Hypergrid to please take a moment and

His hard work has resulted in a major improvement to the use of the Hypergrid and the evolution of OpenSim as a constellation of easily accessible interconnected grids.
Which brings me to the topic of the.
Since my , .

I’ve received a great deal of interest in possibly restarting our tours of the Hypergrid

Many people reached out to me, and the outpouring of interest was very inspiring.
So I’m rebooting the tours.
Our next tour will be Saturday Sept 28 at 10pm EDT.
For all the details, please.
Take care,.
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This past weekend I attended and spoke at the very first (OSCC13).
It was an amazing event full of outstanding presentations, great networking opportunities, and spectacular venues with tons of attendees.
It was also truly remarkable to see how far has evolved and matured as a virtual world platform.
Lastly, for those of you interested in me possibly restarting the tours (I got a lot of positive feedback at the conference), be sure to  If I see enough interest, I’ll definitely start them up again.
Please read on for my own presentation summary, video and downloadable slides.
You can also watch recordings of all the other presentations in the ADDENDUM 9/10/2013: Be sure to read this blog post: “.” It’s an outstanding summary of the conference by Crista Lopes, the inventor of the and one of the conference’s main organizers.
Take care,.
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So today I had more time to work on my Riga-22

Archive for Riga-22 moped.
I think this may be the last update post about it, because I’m pretty much done with it.
Moped has been restored.
Looks like it just rolled out of the factory 🙂 Last time I wrote that I fixed the electric system, wasn’t much of a hassle.
This time I just did some finishing stuff.
The first thing I did was repaint the fuel tank.
The white color really fits with the red body.
After the paint has dried, I put a rubber tube around it.
Originally there was some rubber around the joint and I didn’t have that.
However I had some nice rubber tube that fit just right and looks as good.
Category: , | Tags: , |.
Oh boy it’s been a long time since I last posted such an update.
I usually work on it when I have the time.
It turned out that the new power router and stabilizer was shit.
The one I bought and was said that it is new and works, was actually not so good.
It worked, yes, but barely.
I didn’t know at that time and didn’t consider it to be a problem, because it was new and all.
After many months of pushing it around and just trying to pinpoint the no so obvious problem, I finally gave up and brought it to the market where I buy parts from.
Dudes there took a look at it and fixed the same day.
They changed the stabilizer and a carburetor, now it seems to work as it should.
Always starts and doesn’t need much effort to even ride it.
Category: , | Tags: , , |.
Well well well… it’s been so long since I wrote my last progress update.
But never the less, here’s another one.
A lot of things have changed, but I don’t feel like writing lots of text today so I’ll keep this one short with pictures in the end 🙂 Category: , | Tags: , |.
I feel like I am taking one step forward and 2 steps back.
Yesterday I went to the market, bought the parts I needed and assembled the motor.
Today I tried to start it and it was fine, just that the kick-start lever started to fuck around.
Category: , | Tags: , , , , , , , |.
So last Sunday I went to the market to get something which I got – a gasket for the clutch hole and a turn-signal relay.
Latter one I haven’t used yet, but I put the gaskets in and assembled the engine to understand that it still leaks oil!.
Category: , | Tags: , , , , |.
The time has come for an update yo.
So like I said another progress update.
Mainly I fixed most of the issues that came up earlier.
Still need just one little part to finish the technical part and continue with electronics.
Category: , | Tags: , , , , , , |.
I know I said that next time I’ll write about this will be when the electronics are working – but electronics are not working… well partially.
Felt like posting a progress update because some complications came up.
Category: , | Tags: , , , , , |.
Time to write another progress update, this time it isn’t very large, probably all of them weren’t, but one thing’s certain – it’s coming to an end 😀 and I am very happy about it too… spend lots of time and work with it and today I managed to get the engine to start… what a great feeling it was 😀 Category: , | Tags: , , |.
Finally I can proceed with assembly of it.
Today I was at the market, bought new parts so I can proceed working.
I think I bought everything, minus few things like handles and foot rest rubber.
Today I put new rubber sealants for the carburetor and placed the motor on the side so that remaining oil would get out… Category: , | Tags: , , , , , , |.
So today I had more time to work on my Riga-22, since the Axe was broken and all the stomps were chopped… today I managed to paint all the remaining parts and clean some dirty parts.
Tomorrow I might start assembling it all together.
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