Shed Keto

System Architecture & Operations Manual
Phase: Weight Loss
Mode: Crazy Keto (< 20g)
Variable: $x$ = Body Weight (kg)
1. System Configuration (Formulas) Foundation
Derived Macros

Inputs: $x$ = Weight (kg), Total Calories = 1,300 (Fixed)

$$ P_{total} = 2.2x $$ $$ C_{total} = 20 $$ $$ F_{total} = \frac{1300 - 8.8x - 80}{9} $$
Verification Data

Based on image snapshot (153g Protein)

Metric Value Notes
Protein 153g / day Structure
Carbs 20g / day Limit
Fat ~68g / day Lever (Energy)
2. Electrolytes (Hydraulics) CRITICAL
Mechanism: Insulin-Aldosterone Axis Low Insulin → Low Aldosterone → Kidneys dump Sodium.
Risk: Hypovolemia (Low Blood Volume) triggers fatigue.
PROTOCOL: Sodium Loading
  • Target: 3-5g Sodium / Day.
  • Action: "Salty Water" (1/2 tsp salt) 2x daily.
  • Action: Salt all food.
3. Protein Timing (Anabolic) Structure
Mechanism: Leucine Threshold MPS acts as a binary switch requiring ~2.5g Leucine.
Benefit: 2 meals/day guarantees hitting this threshold.
PROTOCOL: Sequencing
  • Order: Eat Protein before Fat.
  • Signal: Triggers satiety hormones (GLP-1) first.
4. Sunlight (Circadian Sync) Clock
Mechanism: Suprachiasmatic Nucleus Morning lux triggers a 14h timer for Melatonin release.
PROTOCOL: First Light
  • Action: Outside before 10 AM.
  • Duration: 10-20 mins (No sunglasses).
5. Caffeine (Adenosine) Optimization
Mechanism: Receptor Blockade Caffeine blocks receptors but doesn't clear Adenosine.
PROTOCOL: The 90-Min Delay
  • Wait: 90 mins after wake before drinking.
  • Cutoff: No caffeine after 2 PM.
6. Cheat Meals (Refeeds) Dangerous
Mechanism: Leptin Signaling Carbs spike Leptin (Satiety), but switch metabolic fuel.
Risk: "Malware" that re-activates sugar cravings.
PROTOCOL: Firmware Update
  • Freq: None in Wk 1-4. Max 1x/week after.
  • Type: Single meal, not whole day.
7. Post-Meal Walk (Shunt) Disposal
Mechanism: GLUT4 Translocation Muscle contraction pulls glucose without Insulin.
PROTOCOL: The 10-Min Rule
  • Trigger: Immediately after eating.
  • Action: 10-15 min brisk walk.
8. Zone 2 Cardio (Mitochondria) Upgrade
Mechanism: Type I Muscle Fibers Training at low intensity builds mitochondria that specialize in fat oxidation.
PROTOCOL: Low RPM
  • Intensity: Can hold a conversation (110-130 BPM).
  • Volume: 3-4x per week, 45 mins.
9. NEAT & LPL (Idle Valve) High Yield
Mechanism: Lipoprotein Lipase Sitting > 1hr turns OFF the fat-burning enzyme.
Impact: 10k steps keeps the valve OPEN all day.
PROTOCOL: Verticality
  • Rule: Stand up every 45 mins.
  • Action: 10 Air Squats or 2 min walk.
10. Sleep Architecture & Cortisol System Reset
Mechanism: The Cortisol Flush Sleep is the biological "Garbage Collection" cycle.
  • Cortisol (Stress): Drops to baseline only during deep sleep.
    Relevance: High Cortisol triggers Aldosterone, which locks water in cells. This is the #1 cause of "Unexplained Stalls."
  • Growth Hormone: 70% of fat-burning GH is released in pulses during Slow Wave Sleep.
PROTOCOL: Environmental Controls
  • Duration: 7.5 - 9 Hours (Non-negotiable).
  • Temperature: 65-68°F (Thermal dump triggers Melatonin).
  • Light: Zero photons (Blackout curtains/mask). Light suppresses Melatonin.
11. Troubleshooting / Debugging System Maintenance
Symptom: Weight Stalled > 10 Days Diagnosis: Likely "Water Masking" due to Cortisol (Stress) retention. Fat cells empty triglycerides and refill with water.
1
Check Inputs: Are you weighing food raw? Are you hitting protein targets?
2
Decompress (Vagus Nerve Reset): High Cortisol holds water. Trigger Parasympathetic mode.
Action 1: 4-7-8 Breathing (Inhale 4s, Hold 7s, Exhale 8s).
Action 2: Cold Water Face Immersion (Mammalian Dive Reflex) for 30s.
Action 3: Increase Sleep duration by 1 hour.
3
Wait: If < 14 days, do nothing. Wait for the "Whoosh" (spontaneous water release).
4
Recalculate: Only after 14 days of zero movement, reduce daily calories by 5-10%.
12. Adherence Dashboard Feedback Loop
Concept: Signal vs. Noise Scale weight is a noisy metric (affected by water/salt/waste). Track Bio-Feedback to assess actual System Health.
Metric Goal Troubleshooting
Energy Steady 7/10 If Low: Increase Sodium + Water.
Hunger Manageable If High: Eat Protein First. Drink Water.
Sleep > 7 Hours If Poor: Stop Caffeine at 2 PM. Magnesium.
Weight Trend Down Ignore daily spikes. Look at 14-day average.
Generated for Systemizer Protocol • Adherence through Understanding • Version 1.0