< Notes...

“Proponents of the diets praise them for being easier to follow than regular diets and offering greater weight-loss and metabolic benefits. But researchers have been growing disillusioned with them. As more studies have piled up, the gaps between the claims made for intermittent fasting and the evidence behind them has grown.”

I have experienced the benefits of this, as someone who has done, and still does, intermittent fasting. Yet, as the article says, it is not suitable for everyone. Of course, sustainable health depends more on the nutritional quality of food, rather than the specific timing of meals.

Next week I have a—dreaded—dental appointment. I had had a message waiting for my confirmation for the last two weeks. I have been postponing confirming it, perhaps hoping it would simply vanish. Today, finally, I dared to do it. My fate is sealed. Au revoir, cruel world!

CPAP machine company calls me to see how I am doing with it, and to ask a few questions. I say “I have not been able to get used to it, I will have to return it”. They ask me for my date of birth, and email address. I tell them “I didn’t call you, you did. You should have all the information on file, I see no reason to provide it to you now”. After exchanging pleasantries we discontinue the call.

I then call back, and ask for the steps to return the machine. I am asked for my full name, date of birth, and email address, to pull up my account. They say an RMA number, and a prepaid label for its return will be sent to me. I offer to save them money by returning it to the same place I picked it up. I can’t, they tell me. That place only dishes out new machines, and doesn’t take used ones back. OK then!

Just a little note to record that my first night with the CPAP/APAP machine was horrible. It reminded me when I had the sleep study, all wired up. Well, no wires this time, but so very uncomfortable! I am sure this will not be the last I will note on this.

Finally, today I became the “proud” owner of an AirSense 11 CPAP machine. I have heard wonderful things about what a machine like this does to your sleep, so I am looking forward to getting used to it, and reaping its benefits. Mind it, using it is not a choice of my own; my doctor strongly recommended I do. So, here we go!

So far having a fairly bad experience while trying to get a PAP machine ordered after having gone through a sleep study. I received an email from them stating the order was sent, while neglecting to send it. At square one now, a month after receiving the email. Ugh!

I have heard over and over that “you can eat whatever you want, as long as you burn it through exercise”. Well, well, well, another fallacy.

“We can’t outrun a bad diet. Pontzer says if we want to tackle obesity, the public health message should focus on changing what’s on our plates.”

Haven’t walked “officially” ever since we came from NYC. With everyday rains, lawn mowing, and what nots, well, not going to justify my not-doings, it just hasn’t happened. Maybe I will venture out now. It is overcast, but no rain yet.

Update: 19 Feb 2026 @ 11:26:10

Forgot to come here to note that, as I was going out of the door to walk, it started thundering and raining, right on the clock. Step count today—please, don’t laugh!—1,548. 😭

Went out walking at lunch time (just returned), and had to call it quits after the first lap. It is hot, but not as much as it is humid. It made us feel asphyxiated. So, after a long 20 seconds deliberation, Errol and I agreed for it to be a short walk today. Still, we got 3,318 steps. Not too shabby.

I have to say, those days on NYC were also a health “retreat”. I mean, look at how many steps I clocked in each day, and I ate just once a day. Yes, my legs and feet hurt at night, and it was hard to fall asleep, but next morning I was ready once more.

If this weren’t so dangerous, I would laugh. Yes, this isn’t laughing matter. It is worrisome, it is scary, and it is barely starting.

“The 73-page “Make America healthy again” report – which was commissioned by the Trump administration to examine the causes of chronic illness, and which Kennedy promoted it as “gold-standard” science backed by more than 500 citations – includes references to seven studies that appear to be entirely invented, and others that the researchers say have been mischaracterized.”

I don’t use a CPAP machine, yet, but sleep apnea is something I suffer from, so the machine will come my way wether I like it or not. You can imagine the feeling of hope I felt when I came across the headline “Sleep apnea pill shows striking success in large clinical trial”.

“Top-line results from a large clinical trial, released this week, showed a combination of two medications in one pill stimulates muscles that keep the airway open, sharply decreasing breathing disruptions.”

The side effects, though, worry me, as the drug “also increases heart rate and diastolic blood pressure a little bit”. Yes, that emphasis I added is my worry.

Here I was thinking that RFK Jr. voice was simply the result of alcohol and tobacco abuse—which would be ironic, considering he is the United States Secretary of Health and Human Services¹—but I was wrong. It is related to a rare neurological condition known as spasmodic dysphonia.

“I went to a show in November of last year (it’s May right now) and ever since, I have tinnitus. I don’t recommend it.”

I do, too. And I, too, do not recommend it. I don’t know what it feels to be in silence. I have gotten used to my “new” silence, and learned how to enjoy it, but it is nothing like the silence I experienced before tinnitus started.

With—and I will use the locally used Fahrenheit scale—96°F, with “feels like” 109°F, and a Sun so strong it can crack stones (theoretically), you will agree that walking outside an air conditioned building is almost suicide. I just clocked 2.24 miles during my 30 minutes lunch. Outside. Yes.

Update: 20 Feb 2026 @ 18:22:26

I am, mentally and physically, finding it very hard to keep this promise. I am here, about to return to work, having doubts on whether or not I will go outside again this afternoon. “Listen to your body”, Martin told me. Ugh, my body speaks so convincinly!

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And just like that our treasured weekend is gone. Other than some grocery shopping, and visiting mum for an early birthday phở, we didn’t do much. Well, there was Eurovision, and a few “Solo Levelling” episodes, yes. But other than that, not much else.

I have done badly to a promise I made to myself to walk 10,000 steps daily, no matter what. I could point out that the heat is extreme around here, but I can’t use that as an excuse. “None may atone for my actions but me, and only in me shall their stain live on”, so, “all I can be is sorry, and that is all that I am.”

The trade off of walking inside my neighbourhood is that it’s small, constrained, and gets boring walking the circle over and over. I feel like a Guinea pig on a wheel—though they often look as if they are having a blast; not me. The good thing is that I know the sidewalks now like the back of my hand, and I can walk while reading Hacker News, or Reddit, etc. on the phone. That entertaints me so much, that next I know I have all my daily steps completed.

Tally today so far, 6,100 steps. I will be done early this afternoon, and will then mow the lawn. That’s the plan, unless rain decides otherwise.

When I walk with my co-worker I do it at a slower pace. Usually when the walk is over, we have around 4,000 steps in our pedometres. He is out this week, so it was me along. I walked longer, and faster, and, still, my tally is 3,400. What’s going on here?

Listening to Robert F. Kennedy Jr., the United States Secretary of Health and Human Services, and, more importantly, reading about his beliefs on medical-related conspiracy theories, is as jarring as seeing a medical doctor smoking—or worse.

Lunch hour is quickly approaching, which translates to my first walk of the day. With a Sun that can crack rocks, the feels like 30°C, and the humidity at 69%, it is going to be anything but fun. Yet, must clock the first 5,000 steps, or walking the 10,000 after work will feel like they did yesterday: an absolute torture.

It has been quite a while since I came by. Right now sick. A cold, or a flu (feels like the second). Didn’t get either for the last 4 years or so. Hurrah for not using masks anymore.

This is good news. I can’t help thinking of my father, as he could have benefitted from a device like this.

“Today, the U.S. Food and Drug Administration authorized the first over-the-counter (OTC) hearing aid software device, Hearing Aid Feature, intended to be used with compatible versions of the Apple AirPods Pro headphones. Once installed and customized to the user’s hearing needs, the Hearing Aid Feature enables compatible versions of the AirPods Pro to serve as an OTC hearing aid, intended to amplify sounds for individuals 18 years or older with perceived mild to moderate hearing impairment.”

Asked a friend who consistently walks 10,000 daily steps about his secret. He replied about setting interim targets, pretty much breaking the walks in three chunks. I think that’s a doable approach. I just need to wake up a tad earlier.

When I told him it gets boring for me, as I walk inside my neighborhood, and often feels like “walking on a wheel like a hamster”, he replied “It’s true it can be boring. You have to get your mind working while walking!” I need to get my mind to work harder, for sure.

It’s now my turn. The challenge now is not to pass it to kid (he is a week away from his trip), and to get well before our upcoming trip. Ugh³!

Wife getting sick is the second worse thing that can happen, right after kid getting sick. Me getting sick will be the third. And the timming of it. Oof!

“You have got to exercise more”, said the doctor. Not just exercise, because I do. He said more. I know, Doc. I know.

On a day I can’t walk, nor exercise, Fitness telling me “You can still do it - 250 calories and you’ll close your Move ring, David.” Out of 250, I only need 250. LOL. Talk about wishful thinking!

The most precious and valuable thing one can have is good health. Everything depends on it, nothing else truly matters. It might sound like an extreme, but if you don’t believe me now one day you will.

Miscellaneous things. Every day when I wake up I feel thankful by the simple fact I did wake up. I also think of everyone I care about, and wish them well. Yes, that means you.

Even with my deafening tinnitus I try very hard to enjoy a moment of “silence” each day. I do my best to welcome each Monday as if it was a Friday.

Between being sick, then work, then house problems, I have ended up having no inspiration, nor desire, nor words to bring here. “Nothing lasts forever”, I keep repeating to myself. Then again, that’s one of my problems, literally.

Light rain has come to change my afternoon plans. Perhaps it will let me bike? Haven’t done it for the last four days, and I am starting to miss the lack of pain in my legs.

I have been getting worried and depressed for things I can’t control, and it’s not fun. I have got to exile those thoughts somehow. Maybe exercise will do it.

Wow, Autumn has given us a nice surprise on its first day! This morning we woke up with 19°C, which is a drastic change from previous days. I know that later today is going to be hot, but it was great biking this morning, and not breaking a sweat.

This weekend I mowed the backyard twice, yesterday and today. Between biking, and mowing, I surpased 10,000 steps each day. That equates to over 8 kilometres per day. I am tired, but feel good. Kind of weird, but true.

Came back from riding the bike with dad. Told Kim we rode around 5 kilometres. “Riding on the road is dangerous!”—she says. “We rode on sidewalks.” “It is dangerous”—she repeats, “Please, don’t do it again.”

Yet, if I don’t do it, she will say “You are too sedentary, need to move more.” Damned if I do, damned if I don’t. 😂

Today was a bad day. Not horrible, as I am alive, but bad. Other than being pretty busy at work, juggling a couple of things that aren’t going the right way, I am having a pain on my neck, extending to my upper back—probably just neck pain, that’s been felt further from it—that’s driving nuts.

Will bike before it rains, and then take a very hot back to see if that makes me feel better.

Mental note: no matter how bad you might feel, try not to fall asleep during day time (avoid taking that medicine that makes you drowsy) because then it will be 02:00, and you will still be sleepless. Time to chew on some melatonin. Ugh.

The first one who told me about the 10,000 steps per day was my friend Martin. He has, almost religiously, walked that amount per day ever since I met him, sometime around 1986. It seems he was right all along:

“The first company that produced pedometers came up with the 10,000-step benchmark without any data, as that was considered an auspicious number,” says Lieberman. “Since then, plenty of studies have shown that steps a day is a reasonable way of measuring physical activity. As you increase your step count, you reap increased benefits, but it tails off between about 8,000 and 10,000.”

Hutchinson agrees: “There’s nothing magic about 10,000 steps a day, but it is pretty good advice. In general, the best target is probably ‘a little more’ than what you’re currently doing.”

➝ Via Kottke.

First day of back to doing some cardio—biking this time, because my running shoes suck, and I don’t want to buy new ones… yet. Did 2 miles, constant pedalling, which ought to be enough for a first day. Had noodle legs when I dismounted so, yeah. Slow and steady, that’s the plan.

Sooo sleepy! Alarm set to 12:55, will power nap during lunch because I don’t know if I will, otherwise, be able to make it. Mental note, do not take allergies medicines after 18:00, but at noon instead.