science fiction author, beatmaker, against fascism

Author: J.D. Moyer Page 64 of 104

J.D. Moyer is a science fiction author and electronic music producer from Oakland, California.

Intermittent Fasting Update

Breakfast and lunch, some days.

Breakfast and lunch, once a week.

One of the more popular articles on this blog is about intermittent fasting. I still practice intermittent fasting (I.F.) about once a week, so here’s a quick update.

How

About once a week I don’t consume any calories (or artificial sweeteners) until 2pm or later. I drink water, black coffee, and sometimes tea (black or herbal). Sometimes I fast until dinner (I did so last Thursday, as Kia was observing the Fast of Esther and I tagged along).

Why

I do it mainly for health reasons. There is some evidence that intermittent fasting can help protect against diabetes, dementia, cancer, and other diseases of aging. Since I only practice I.F. once a week, the measurable effects probably aren’t large. But the subjective effects keep me coming back to this simple practice. On fasting days and for a few days after, I consistently notice the following positive effects:

  • seasonal allergies (if I have any) go away
  • mood improves
  • waistline tightens (some fat loss, some retained water loss)
  • general motivation and creativity increase
  • steady energy

My once-a-week partial fast feels like I’m giving my body a chance to “clean house” through autophagy. For more on the health effects of autophagy, here’s my original post on the topic.

Fasting and Comfort

The first few times I practiced I.F. were a little rough. I was probably experiencing some minor detox. I felt slightly irritable, a little achy, and my eyes got a little bloodshot.

Now I don’t experience any negative effects. I’m not hungry after 11am or so, my energy is steady, and my concentration is very good.

I do notice that my body temperature drops a few degrees in the afternoon on I.F. days. On really cold days I usually choose not to fast.

I prefer “quiet days” when I’m fasting. I don’t feel as social, and my senses and emotions are heightened (so I need less stimulation). I like to take long walks on I.F. days but I usually don’t lift weights or do anything physically intense.

Psychological Effects

Food can take up a lot of mental space. Not just in terms of thinking about “what’s for lunch,” but as a reward system. Do you “deserve” a treat today? Or a shot of Jameson? (It is St. Patrick’s Day, after all.) Taking a short break from food helps me recalibrate my rewards system. What other things do I look forward to in the place of food? Sometimes I read fiction when I would otherwise be eating lunch (for me, good fiction is comforting and reassuring and enjoyable, like good food).

Precautions

I don’t think skipping a meal or two once a week is risky. A simple precaution if you are just starting out would be to try I.F. on a “light” day where you don’t have much on your schedule. If you feel really terrible, you can always have something to eat. If you have health issues, check in with your doctor first. Some sensible precautions:

  • If you are addicted to caffeine (like I am), remember to drink black coffee or tea. Don’t try I.F. and caffeine withdrawal at the same time.
  • Drink enough water (so that you piss clear or light yellow).
  • Dress more warmly than you would otherwise.

The Next Level

For me, there is no next level. This is as far as I’m going with intermittent fasting. I enjoy eating with my family and friends too much to want to miss out on more than a few meals a week.

Reading articles like this one have persuaded me to stick with three meals a day in general. Restricting the “eating window” on a daily basis may have some benefits, but there are risks of cortisol dysregulation and other hormonal balance issues. My own “once a week” system is the opposite of hardcore, but I still notice clear benefits (without any side effects).

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Mental Health System Rant, and What Can Be Done Better (a Pipe Dream)

Who takes over when you get a mentally ill family member to the ER? Nobody.

Who takes over when you get a mentally ill family member to the ER? Nobody.

Lately I’ve been trying to get help for a relative who is mentally ill. What passes for a “mental health care system” in the United States is a joke. There is no system. There is a patchwork of uncoordinated crap.

I try to be positive and constructive on this blog, and to offer something of value to my readers. This post will be no exception, but I need to get a short rant out of the way first.

Some observations …

  • HMOs tend to farm out mental health services to independent clinics, and then refuse to coordinate with those clinics (like transferring medical records to the psychiatrist). This means the person with mental illness needs to deal with such logistics (which means a family member or caregiver needs to do it — if they have access and permission).
  • There is an incredibly low bar for “well” or “ok” among most psychiatrists. If you are not currently committed for violent or suicidal behavior, you are doing “well” or “fine.” Even if the patient is delusional and suffering from severe memory issues, they are deemed “ok” if they are not hospitalized.
  • All psychiatric drugs are prescribed on pretty much a crapshoot “let’s see if this works” basis.
  • It is extremely rare for a patient with mental illness to be able to work with a single qualified psychiatrist, or even a single team. The patient is much more likely to see a psychiatrist who is new to their case, ignorant of their history, and under too much time pressure to carefully consider the needs of the patient.
  • Getting committed to psychiatric lockup is horrible for the patient, even if the facility is run well. Everyone is aware of losing their freedom when they lose it. But often it’s the only way for a patient to get care. Usually the care is sub-par, and consists of sedation, cursory evaluation, and rapid discharge.
  • The “residential treatment” options I have seen are really dismal. Ratty houses, cramped quarters, no psychiatrist (or therapist) on staff, lots of TV watching, lots of sitting around. Not a healing environment.

I could go on and on, but my point is simply that there is massive room for improvement. The Mental Health Parity Act (2013 technical amendment) is a start. But what would real improvement look like? What’s the best case scenario?

I’ll put forth my own pipe dream. Here’s what I would want the experience of trying to provide help for a mentally ill family member/loved one to look like:

1. Let’s assume the patient has HMO coverage with Kaiser Permanente, either through employment (unlikely if they are chronically disabled), through Medicare, or independently purchased. (Already we’re in pipe dream land, right? Many people with mental illness don’t have *any* medical insurance).

2. I notice my family member or friend is having severe psychiatric problems (serious depression, mania, psychosis, delusions, hallucinations, confusion, memory loss, etc.). Let’s assume I manage to notice these symptoms before they reach a point of “decompensation” (med speak for losing your shit entirely — especially with schizophrenia).

3. I convince the friend or family member that it’s time to seek help, and (depending on the seriousness of the symptoms) we go to the ER or make a regular doctor’s appointment. Those who have been in the situation know what a Herculean feat of patience, persuasion, and persistence this single step entails.

4. Medical tests (blood work, blood pressure, exam, interview) are run to rule out stroke, side effects of new meds, etc. These tests are either run in the same intake location (ER or doctor’s office) or a medical escort is offered to help the patient and caregiver navigate the system (pipe dream — I know!). If it’s clear the problem is psychiatric in nature, the patient is referred (immediately) to a psychiatrist on call.

5. The on-call psychiatrist begins the diagnostic process, considering recent events in the patient’s life, meds history, family history, nutrition, sleep, past episodes of mental illness, etc. At this point the on-call psychiatrist refers the patient to a permanent psychiatrist (the patient would have the option to change doctors later if desired), and provides the option of a short-term residential voluntary stay in an HMO-managed facility.

6. The permanent/longer-term psychiatrist meets with the patient and caregiver(s) in the context of the short-term residential program or regular appointment. The in-depth diagnostic process begins, and includes the following tests and considerations:

  • detailed patient history (previous episodes, past and current medications, life circumstances)
  • genetic (family history and complete DNA sequencing)
  • nutritional (eating habits, allergen testing, gluten sensitivity, tests for vitamin and mineral deficiencies)
  • infectious disease, as related to psychiatric conditions (neurosyphilis, toxoplasmosis, etc.)
  • recent traumatic events (death in the family, divorce/breakup, loss of a job, etc.)
  • sleep patterns, sleep deprivation
  • changes in medications, side effects of medications
  • recent chemical exposure/toxicity
  • drug/alcohol abuse
  • meditation (not kidding here — I know of two cases of meditation-induced psychosis)
  • recent head injury or concussion
  • brain scan/other neurological tests (looking at both activity and organic structure/pathology including injury or tumor)

7. The patient, psychiatrist, and (if invited) caregiver(s) come up with a treatment plan, and treatment goals. The treatment plan would contain the following elements:

  • conservative medication (conservative both in dosage, and in the number of concurrent medications, and in the duration of the prescription — not every psychiatric patient needs to be on meds for the rest of their lives)
  • medication tapering (if the side effects are suspected as being part of the problem, powerful psychiatric medications may need to be tapered off slowly, over a number of weeks or even months)
  • nutrition (high nutrient/low junk diet, with food restrictions if tests indicate such restrictions might be helpful, correcting any nutrient deficiencies)
  • exercise
  • social (time with family and friends)
  • therapeutic (group, music, talk, addiction, whatever is appropriate for the patient)
  • treating any infectious diseases or other treatable organic causes discovered during the diagnostic process

Not all of these elements would be required for every patient … it might be more effective to devise a simpler treatment plan with fewer elements. But they should all be considered by the psychiatrist.

8. The patient should have the option to stay in a voluntary residential program (HMO-managed, covered by insurance), under psychiatric observation, for as long as they need. In cases where powerful medications are being added, tapered off, or modified, months of observation and supervised meds might be required.

9. Follow-up. The patient should be able to meet with the same long-term psychiatrist for years, as needed.

Those who have had experience dealing with the mental health “system” in the United States know how far we are from anything remotely resembling the scenario described above.

But it’s not impossible.

A few years ago I had a hernia repaired, through Kaiser. The entire process was incredibly streamlined and well-managed. Every step of the process was well-organized. The level of care was excellent. Even with insurance, I paid a lot out-of-pocket, but it didn’t bankrupt me.

So large HMOs can provide excellent care. But most of the time, people with mental illness fall through the cracks. They are treated like 2nd-class citizens. They are blamed (or partially blamed) for their own condition. Their treatment is outsourced to poorly funded, haphazardly run clinics. Caregivers must navigate a Byzantine maze of services. The left hand doesn’t talk to the right hand. The ball is constantly dropped. Nobody is willing to take responsibility for the patient’s medical care. Doctors say “it’s a psychiatric problem,” as if the brain were not an organ of the human body.

Psychiatric care should be medical care. One system, accountable and responsible for the wellness of the patient. Just like any other disease!

Psychiatric care is incredibly complicated (and expensive). The patient isn’t thinking clearly, and won’t necessarily comply with recommendations. So HMOs like to avoid the sticky wicket, and outsource the care. But they shouldn’t be allowed to. They should step up and deal with these patients like they do with every other kind of patient. That’s why the Mental Health Parity Act and continued improvements to psychiatric healthcare are important.

Daily Writing — Track Your Progress!

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“What gets measured gets managed.” – Peter Drucker

About eight months ago I started using a writing log to track my daily work. The practice has been so successful that I feel compelled to share an update, even though I have already written about this topic in an earlier post.

The basic practice is this: in a spreadsheet or text document or a notebook, track your daily writing progress. As a minimum include date and word count (or number of pages if you prefer). I also include start time, stop time, and few other details. The exact details aren’t important; the key thing is keeping a written account of your work.

It occurred to me at some point that writing (and other creative work) was one of the few life areas where I wasn’t keeping daily notes. I was tracking my work hours on client projects (I’m a freelancer, so I have to track time if I want to get paid). I was also tracking my weight, mood, exercise, and various aspects of my health. But I wasn’t tracking my creative work! I wasn’t exactly “waiting for inspiration” — I was still attempting a daily writing habit. But tracking the details dramatically improved my output and quality.

Getting Started, The Ritual

The transition from “lazy brain” (reading, internet surfing, working on easy tasks) to “power brain” (solving difficult problems, almost any type of rigorous creative work, doing anything that involves active learning) is difficult. The brain wants to conserve energy. A work ritual can help with this transition. My own ritual includes:

  • get rid of distractions (work alone, turn off wi-fi and phone)
  • set session goal and estimate time (what do I want to get done and how long do I think it will take?)
  • appeal to subconscious/Other/The Muse (acknowledge that my conscious mind is not fully in control of the creative process)
  • physical stimulants (black coffee, brief bouts of intense exercise to generate lactic acid, the ultimate brain fuel)
  • record-keeping (entry in the writing log, backing up work after session)

I would love to tell you that I’m merrily working away at 6am every morning. The truth is uglier. I get up at 7, get the kid ready for school and out the door, clean up the kitchen, read email, drink some coffee, take a shower, look at reddit, read the New York Times online, drink some more coffee, look at Facebook, take my laptop out to my studio, check my calender, check email again, listen to demos for Loöq Records, maybe master a track or two or work on some album art. Then maybe I’ll get started on writing. Or maybe I’ll procrastinate some more! 10:30am is often when I actually get started, though there’s nothing in my schedule preventing me from starting at 8:45 sharp. I try to avoid the self-loathing that might go along with the procrastination. I get started when I get started. Writing requires concentration, and I can’t blame my brain for trying to conserve energy. Looking at the log is encouraging: a long list of days where I actually worked. Don’t break the chain, says Jerry Seinfeld. Even if you take weekends off, and occasionally take a vacation, having a system that generates steady progress beats waiting for inspiration. Working on average less than two hours a day, I’m on track to complete a 100K word novel a year (including multiple revisions).

Sidebar: Writing As A Career

Writing, like music production, is a long tail career. A very small percentage of writers earn the vast majority of royalties (or, in the case of self-published authors, direct income from book sales). The GINI coefficient (a measure of income inequality) among writers is over .70. This makes the United States (with a very high GINI coefficient of .41) look like a socialist utopia! Here’s a graph of writing income among authors. The majority of authors make less than $1000 a year, and the vast majority (even including only those authors who have been traditionally published) make less than $30K/year. Definitely not enough to live comfortably in the Bay Area.

In January of 2013 I made a 5-year commitment to becoming a novelist. Looking at the graph above, I can see that even if I’m successful (published, good sales), I still may not be able to support myself via writing income. This doesn’t dissuade me. My main motivation is wanting to contribute to the world of ideas, to envision and describe possible and fantastic scenarios for the future of humanity.

So wish me luck — I’ll need your support. And good luck to you in your own creative endeavors.

Stubborn and Clever Beats Most Problems

Friedrich Nietzsche, Temescal hipster

Friedrich Nietzsche, Temescal hipster

How many times are you willing to try solving a problem before you give up?

Human beings are incredibly intelligent, compared to most other animals. We’re used to solving a problem on the first try. We see a problem, a solution leaps into our mind, and we take action. I watch my 5-year-old daughter effortlessly solve problems every day. Electronic tablet on dad’s dresser, out of reach? Get chair. Problem solved.

From a little kid’s perspective, problems are either easy to solve, or impossible. If a solution doesn’t instantly spring to mind (or success doesn’t happen on the first try), most kids will quickly jump to “I can’t do that.” A parent’s job, of course, is to instill the sense of a possible solution in a child’s mind. Try again. Think about it. Try ten times if you need to. Try a different approach. Be stubborn (persistent). Be clever (creative).

Persistence and creative problem solving determine success and life satisfaction to a large extent. But neither come naturally. Almost all children, and most adults, get discouraged and give up after a few tries. Or even a single try.

So how do you teach persistence? And not just persistence, but creative, varied approaches to problem solving? Because it’s not enough to just pound away at a problem with the same inefficient, poorly planned approach. Stubbornness alone won’t get you very far. If you want to your child to have a rich, satisfying adulthood, you want to to encourage both stubbornness and cleverness. Of course, this will make your job as the parent difficult, especially during the teenage years. Who wants a stubborn, wily teenager? Sounds like a nightmare. But those same personality traits may serve them well in adulthood.

Creative Problem Solving — Using All The Tools in the Box

Right now I’ve got a few difficult problems in my life. One family member is recovering from a psychotic episode, and experiencing cognitive difficulties; he is unable to keep track of time, money, and material objects. Another family member has negligible income, has run out of savings, and is recovering from a major illness. These problems are complex and shifting; when they are “solved” they don’t stay solved. At times I feel overwhelmed and frustrated by these “emergencies in slow motion.”

But another, more dispassionate, part of my mind, sees things differently. The problems have more variables, but that doesn’t mean they’re not solvable. If one approach doesn’t yield results, a different strategy might work better. For example, a problem might be approached in one or more of the following ways:

Empiricism: What approaches have worked before, for other families?

Rationalism: Using my ability to reason, what approaches can I imagine that should work?

Subjectivism: How do my own thoughts and attitudes influence the problem (and what exactly am I perceiving as a problem)?

Intuition: What’s my gut feeling about the best way to proceed?

Network analysis: What role is everyone playing, and how do we influence each other, and how can we help each other and improve our communication?

Massive iterations with feedback: Just keep trying stuff, and adjusting behavior based on the results of each failed attempt, until something works.

(I’ve written in detail about each approach in posts such as this one.)

These are just some of the tools we have in our cognitive tool kits. In practice I don’t formally attempt each approach separately. I just keep asking myself questions, trying to trigger new lines of thought.

As a family, we’re supporting each other and doing pretty well. And people are getting the help they need. There are lights at the ends of the tunnels.

How To Teach Persistence and Creative Problem Solving

Stubbornness and cleverness might be genetic. I don’t think there’s anything my parents could have done to not have a stubborn child. But persistence (a more evolved form of stubbornness) can be taught. How? Praising effort, instead of success. Rejecting “I can’t do that.” Emphasizing that 10 or even 100 failed attempts is not embarrassing, but normal. Breaking down problems into smaller, more approachable chunks.

Being a good role model is maybe even more important. How do I approach the problems in my own life? How does the family solve problems together?

The silver lining of any problem is that in facing it we become stronger, more resilient, and more resourceful (both individually and collectively). Not in a “That which does not kill us, makes us stronger” sense (strokes left Nietzche paralyzed on the left side, and much weaker), but in the sense that confronting difficulty is good exercise. We don’t choose what knocks us down, but to some extent we can choose when and how to get up. Often, we may find ourselves better positioned than before.

Facebook’s Not For Feelings

Defriended!

Defriended!

Many of my friends and acquaintances have either quit Facebook altogether, or are taking a month or two off, citing various reasons:

  • Facebook’s complete disregard for privacy
  • the addictive nature of the medium
  • bad for mood/mental health (everyone else seems to be having a better time)
  • waste of time
  • just not fun

Personally I don’t have any major issues with Facebook. It’s a useful free service for sharing information. I share interesting articles, the occasional picture, blog posts, and my music releases. I like to see what my friends and acquaintances are up to, and what they find interesting, and what they want to promote to me (their show, music release, new book, restaurant, etc). Recently my friend used Facebook to sell a mattress, which I think is an appropriate use of the medium (she didn’t want to deal with creepers on craigslist).

In general I try to abide by the following:

  • Don’t share anything I’m not comfortable with the entire world seeing.
  • If someone is wrong on the internet, that’s OK (I don’t need to intervene).
  • Don’t use Facebook to express my deepest feelings.

Last night I watched a thread between friends go bad. Feelings hurt, accusations, defriending. Ouch! It was the kind of interaction that could put a person off of social media altogether. Face to face, or even on the phone, the interaction wouldn’t have deteriorated. We can’t read other people’s feelings — only their words. If you reach out for sympathy on social media, you might find some. But it’s a crapshoot. It’s more reliable to call a friend. Facebook just doesn’t work as a medium to emotionally connect. More often, it leaves people feeling more isolated and lonely. Facebook’s founders would like you believe that it’s a tool for social connection, but Facebook doesn’t work for emotional expression. At its best, Facebook is a shared clipboard. Facebook’s not for feelings.

Maybe that’s why teens, who need to express their feelings constantly, are leaving in droves. They’re right to. Leave the shared clipboard for the grown-ups.

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