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jafreitag · 4 years ago

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2020

On January 1, 2020, I went to LNHQ. The holiday party had happened a few days earlier – a sorta-epic “booze cruise” with Lana Del Rey off the Catalina coast. Everybody nursed hangovers on flights back home, and then bugged off to celebrate their new years with their people.

The office was spotless – just a few dust motes floating across the afternoon sunlight in the conference room. I grabbed a piece of chalk and wrote “What if…” on the green board. It was intended as a turn-the-page talking point. OM and I had had a sit-down after we got back from Cali. Good talk, honestly. He’s well-versed in stuff that I do not understand, and he’s driving the proverbial bus as the new LN CEO. Lotta heartfelt questions from him, lotta heartfelt idks from me. “You gotta…” and “Yeah, I suck at that, but what about…” Some bourbon later, we adjourned. “Love you, dude” and “love you back, man.” Let’s meet next week and ok.

So that’s why I was there. What are we doing? What if… What if we actually try hard? What if ECM keeps killing it on Instagram? What if Jane and Trevor come back? What if we move to a new location, and the corporate and content wings find a new synergy? What if all of the sponsorships pan out? And O’s settlement with Adidas? Sky’s the limit, right? Let your imagination wander. I mean, what if Fiona Apple puts out a new album in 2020, and it’s not just great, but better than The Idler Wheel, which was the best album of 2012?

Seriously. What if?

Or what if the entire world breaks?

That wasn’t in my head back then.

It’s December now. And we’re in a global pandemic, which is getting worse (or at least not getting measurably better) every day. This year has been indescribably difficult for all of us, particularly the ones personally affected by Covid-19. And it has been difficult for businesses across every sector, particularly entertainment. Seen a show lately? Nope? Me, neither. At the beginning of the summer, I paid Laura Marling to watch a stream of her performance at Union Chapel in London. Seemed cool then, seems irrelevant now.

We can’t help artists/bands, really, until we can see them again. And who knows when that will be? Next summer? Next fall? Maybe 2022 before we all feel safe in massive crowds again (even with masks)? Maybe never? Until then, we have streaming services. And … woof. That’s an Apple/Spotify cart that I’d prefer not to upend, mainly because it benefits me, but it’s worth some words.

I’m a Spotify person. My home team is comprised of six Spotify people. We pay, collectively, $14.99/month to stream almost any music ever recorded and released. That’s around $2.50 per person per month. Pretty good deal, right? For sure. Here’s the problem: Spotify pays $0.003 per stream. That’s 1/3 of a penny. If you’re a Zeppelin or a Beatle or a Stone, that’s just a nice little dividend. (Keith is like, “Hey, baby, I love Spot-ify. I bought this sweet fedorah with that check.”) If you’re somebody else, somebody less established in the Rock-royalties pantheon, you’re probably not buying a hat. You’re probably hoping that Spotify might, might, pick up your next cup of coffee – or one at the end of the year, I don’t know how that works.

Spotify does this year-end Wrapped thing. You get a weird Snapchat/Instagram video that tells you stuff. Your most listened-to artist/band, your also-rans, etc. You also get some pretty sweet virtual (and unearned) affirmation.

My win was this.

911 seems good. It’s better than 11. The green-dotify didn’t specify whom those new artists were, which sucks, but I have a decent idea. And I’m guessing that many of those artists have Bandcamp pages, and I didn’t visit any of those. Actually, that’s not true. I did visit the Car Seat Headrest page because Will put out three different iterations of the new record on streaming, cd, and vinyl. It was mostly the same – alternate sequences and some alternate versions of certain tracks. The alternate versions weren’t on Bandcamp. You had to buy all three formats to get the whole record. Or you had to be ok with the iteration that you got. Or you could just find the alternate versions on YouTube. Sure, they wouldn’t be on your phone, but you got to hear them.

That’s not me being petty or cheap. I could’ve bought the cd and vinyl iterations. And I could’ve bought alot of music on Bandcamp, but I couldn’t have bought 911-new-artists worth. How many could I have bought? Not sure. How would I have decided? Not sure. I’m glad that I discovered that many sounds, and I’m concerned that most of those sounds were produced by real people struggling to create in this challenging (intentionally undersold the adjective there, but “terrible” and “horrible” seemed trite) environment. I’m more glad than concerned, if you follow the dichotomy. And I’m not happy about it. Having identified the problem, however, I’m flummoxed about a solution.

I listened to alot of music in 2020. #WFH #FTW (And two hashtag sentence fragments make a sentence. I just checked the LN style manual. Jane said ok.)

Alessandro Deljavan is an Italian pianist, who was born a few months before I graduated high school. He recorded Erik Satie’s piano works. My best friend and I listened to that alot this year – she calls it “sleeping music.” Miles Davis, obv. Early-covid, I made a chronologically-tight playlist of his pre-Columbia material. Mid-covid, I started a chronologically-tight and still-unfinished playlist of his fusion material. Jenny Lin? I think that’s a holdover from last year, when sleeping music was her Chopin’s Nocturnes. CSH was my lawnmowing soundtrack. Daniel Baremboim? No idea, maybe I hit his Mendelssohn’s Leider ohne Worte too many times during the days.

Minutes listened and top genre are what I want to talk about, real quick, before I get list-y. 115,891 minutes is 1,931 or so hours, and 80.5 or so days. I listened to two and a half months straight of music this year. That’s not a brag or even a humble brag. It’s a fact. And most of that (trust me here, I ran my ass off to playlists) was Indie Rock – the aforementioned “new artists.” How can I help them, besides streaming their amazing work over and over and over, and championing them here? Shouting indirectly at Spotify on social media seems unlikely to change a flawed system. Anybody with more constructive ideas can share them below the line.

Ok, the list.

I did it. I broke the unspoken rule (nobody gets #1 twice), and I’m ok with it. 2020 was a unique year. Up top, that’s Fiona from a Zoom call over the summer. She didn’t really know about Liner Notes, but she was willing to talk while walking her dogs. I wasn’t sure that Fetch the Bolt Cutters would be the album of the year at that point, but it was a nice chat. Tbh, I struggled to finalize the list because any of the Top 10 could’ve been Top. The margins were very fine. (And fwiw, I may tweak things a bit over the next few weeks.) Links to Spotify. And COME ON, Spotify. Pay artists more, and pay indie artists even more than that.

Fiona Apple – Fetch the Bolt Cutters

Phoebe Bridgers – Punisher

Waxahatchee – Saint Cloud

This Is the Kit – Off Off On

HAIM – Women in Music Pt. III

En Attendant Ana – Juillet

Samia – The Baby

Kelly Lee Owens – Inner Song

Adrianne Lenker – songs / instrumentals

Porridge Radio – Every Bad

SAULT – Untitled (Black Is) / Untitled (Rise)

Taylor Swift – folklore / evermore

The 1975 – Notes On A Conditional Form

Car Seat Headrest – Making a Door Less Open

Perfume Genius – Set My Heart on Fire Immediately

Lomelda – Hannah

Fleet Foxes – Shore

Soccer Mommy – color theory

Beach Bunny – Honeymoon

Retirement Party – Runaway Dog

Shopping – All or Nothing

Ela Minus – acts of rebellion

The Strokes – The New Abnormal

Fontaines D.C. – A Hero’s Death

Kate NV – Room for the Moon

Dehd – Flower of Devotion

Gum County – Somewhere

Bad Moves – Untenable

Jeff Tweedy – Love Is the King

Laura Marling – Song for Our Daughter

Autechre – SIGN

Four Tet – Sixteen Oceans

Sorry – 925

Dream Wife – So When You Gonna…

Fenne Lily – BREACH

Margaret Glaspy – Devotion

Jordana – Something to Say to You

Hinds – The Prettiest Curse

Gorillaz – Song Machine: Season One

Tame Impala – The Slow Rush

Tycho – Simulcast

Ólafur Arnalds – some kind of peace

Ezra Feinberg – Recumbent Speech

Slow Pulp – Moveys

Young Jesus – Welcome to Conceptual Beach

Bartees Strange – Live Forever

U.S. Girls – Heavy Light

Empress Of – I’m You’re Empress Of

Charli XCX – how i’m feeling now

Oliver Coates – skins n slime

LN is on hiatus for a little while.

More soon.

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jesseneufeld · 5 years ago

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Benefits of Pairing Low-Carb Eating with Intermittent Fasting for Health and Weight Loss

Most of the low-carbers I know end up experimenting with intermittent fasting at some point in their journey, and most of the IFers I know end up drifting toward low-carb eating as time wears on.

Why?

Is it just a case of overlapping interests? Is it because when you stumble upon one big lie perpetrated by the experts—that cutting carbs will give you heart disease and leave your brain starving for energy/you must eat 6-8 small meals a day or else risk “starvation mode” and “slow metabolism”—you start questioning all the other advice they give?

It might be some of that. But a big reason why intermittent fasting and low-carb eating tend to converge is that they are synergistic. Doing one makes the other work better, and vice versa.

What are the benefits? What are the synergies?

Fasting is easier when you’re low-carb. Low-carb is easier when you fast.

Low-carb is easier when you fast.

Fasting is easier when you’re low-carb.

The two inputs support each other. Rather than a vicious cycle, it’s a virtuous one. Fasting promotes fat-adaptation by upregulating fat-burning mitochondria, spurring the creation of new mitochondria, and reducing your reliance on sugar. Fat-adaptation makes going low-carb easier, because you’re really good at burning body fat and don’t get so many sugar cravings. Going low-carb makes you even better at burning fat and builds even more mitochondria, which is a prerequisite for fasting for extended periods of time.

If low-carb is going to work, you have to do it. If fasting is going to work, you have to fast. Anything that makes those easier is going to be good for your health. That’s where it all starts.

You’ll burn more fat.

A 2013 study compared low-fat dieters on an alternate day fasting schedule with low-carb dieters on an alternate day fasting schedule. Both groups lost weight and improved metabolic health markers, but the low-carbers lost more body fat.

A more recent study putting low-carbers on a fasting schedule for six months saw their body fat drop, lean mass remain stable, and fasting insulin decrease. However, there was no control group and the low-carb diet was still 30% carbs. I think you’d see better results if you dropped those carbs down even lower.

You’ll lose less muscle.

One common criticism lobbed at intermittent fasting enthusiasts is that it has the potential to cause muscle loss. This is a valid point. If you are insufficiently fat-adapted, your glucose requirements will remain elevated when fasting, and you may break down muscle tissue for the amino acids to convert to glucose.

Luckily, ketones spare muscle tissue by reducing your need for glucose. It turns out that a fair number of tissues that would otherwise run on glucose can run on ketones. Being in a ketogenic or low-carb fat-burning state before you fast accentuates this effect. It’s no wonder that the studies mentioned in the last section found that weight loss via low-carb dieting and fasting was entirely from body fat.

Bump up the muscle-sparing effect even more by lifting heavy things (even during the fast).

You’ll forget to eat.

A major reason low-carb and keto diets work so well for weight loss is that they increase satiety and inadvertently reduce calories. Whereas your average calorie-counter is painstakingly tracking everything he or she eats and expends just to wrangle a few pounds lost, the low-carb dieter often just eats to satiety and lets the weight loss happen.

The average low-carber will fast without even thinking about it. They fast because they simply aren’t hungry and forget to eat. Someone on a higher-carb “regular” diet often must summon superhuman willpower to fast. They fast in spite of being ravenous and can think of nothing else but eating.

Forgetting to eat is a much easier way to fast than willing yourself to do it.

You’ll avoid harmful postprandial blood sugar spikes.

Eating a high-carb meal after fasting for two days will spike your postprandial blood sugar. Eating a low-carb meal after fasting for two days will likely not. Why?

Consider the problem of the long-term low-carber trying to pass a glucose tolerance test. It’s common for long-term low-carbers to “fail” glucose tolerance tests because they’re trying to handle 75 grams of pure glucose with a fat-based metabolism. The body is set up to burn fat and you suddenly introduce a bunch of glucose. It’s hard to do, and most people will fail that—even if they’re healthy.

When you’re coming off a fast, you’re burning fat. You may not have the glucose intolerance of a long-term low-carber, but you are running on fat, and that’s going to raise the chance of exaggerated postprandial blood sugar numbers.

If you do want to eat carbs after a fast, the best way to mitigate this issue is to break the fast with a hard workout and then eat the carbs. You’ll “simulate” glucose tolerance by clearing out glycogen and providing open storage depots for the incoming carbohydrates.

Or you could just be a low-carber to begin with and avoid the problem altogether.

You’re less likely to overdo the re-feeds.

Fasting is a great way to induce caloric deficits and thus lose weight. That’s pretty much why it works so well, as an artificial boundary to control our eating and snacking habits. However, people can tend to go a little wild on the re-feeds. They haven’t eaten all day, so of course they’re going to pig out when they break the fast and eat all sorts of foods they wouldn’t otherwise eat—and eat way more calories than they would have, thereby counteracting all the good they did not eating.

If you’re sticking to low-carb or keto principles, the re-feed is safer. You’re less likely to overeat, because low-carb is so satiating. You’re less likely to eat junk, because the “rules” of the diet eliminate most of the offending foods like chips, sweets, and fried carbohydrates.

Your insulin will normalize.

When insulin is elevated, fat is locked away in our adipose tissue, making it very difficult to burn fat. Hyperinsulinemia, or chronically elevated insulin, also increases the risk of cancer and Alzheimer’s disease, and elevated insulin levels are linked to atherosclerosis.

Intermittent fasting is a potent antidote to hyperinsulinemia. This recent study found that, despite causing similar reductions in body weight, alternate day fasting led to greater improvements in insulin and insulin resistance than regular caloric restriction.

Low-carb eating is also a potent antidote to hyperinsulinemia. As it turns out, avoiding carbohydrates reduces one’s insulin load.

I’m no enemy of insulin. It serves many valuable purposes, and we wouldn’t be alive without it. But too much insulin at the wrong time causes undeniable problems—and combining IF with low-carb can normalize it.

So, should you avoid fasting if you’re not low-carb?

Not necessarily.

Fasting while low-carb isn’t the only way to do it. Many people have great success combining high-carb dieting with fasting, provided they also lift weights. One popular (and effective) method is to go high-carb, low-fat on training days, with the workout coming at the tail end of the fast and the first meal coming after the workout. Then on rest days, you break the fast with low-carb, high-fat meals. The training stimulus increases insulin sensitivity and gives all those carbs a place to go (your muscle glycogen stores).

But combining low-carb and intermittent fasting really does increase and accentuate the benefits of both practices.

Thanks for reading, everyone. I’d love to hear about your experiences with intermittent fasting and low-carb eating. Do you find that the two go hand in hand, or have you also had success fasting with a higher-carb diet?

References

Klempel MC, Kroeger CM, Varady KA. Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet. Metab Clin Exp. 2013;62(1):137-43.

Kalam F, Gabel K, Cienfuegos S, et al. Alternate day fasting combined with a low-carbohydrate diet for weight loss, weight maintenance, and metabolic disease risk reduction. Obes Sci Pract. 2019;5(6):531-539.

Mujaj B, Bos D, Kavousi M, et al. Serum insulin levels are associated with vulnerable plaque components in the carotid artery: the Rotterdam Study. Eur J Endocrinol. 2020;

Gabel K, Kroeger CM, Trepanowski JF, et al. Differential Effects of Alternate-Day Fasting Versus Daily Calorie Restriction on Insulin Resistance. Obesity (Silver Spring). 2019;27(9):1443-1450.

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thomasconleyweb · 5 years ago

Text

Benefits of Pairing Low-Carb Eating with Intermittent Fasting for Health and Weight Loss

Most of the low-carbers I know end up experimenting with intermittent fasting at some point in their journey, and most of the IFers I know end up drifting toward low-carb eating as time wears on.

Why?

It might be some of that. But a big reason why intermittent fasting and low-carb eating tend to converge is that they are synergistic. Doing one makes the other work better, and vice versa.

What are the benefits? What are the synergies?

Fasting is easier when you’re low-carb. Low-carb is easier when you fast.

Low-carb is easier when you fast.

Fasting is easier when you’re low-carb.

If low-carb is going to work, you have to do it. If fasting is going to work, you have to fast. Anything that makes those easier is going to be good for your health. That’s where it all starts.

You’ll burn more fat.

You’ll lose less muscle.

Bump up the muscle-sparing effect even more by lifting heavy things (even during the fast).

You’ll forget to eat.

Forgetting to eat is a much easier way to fast than willing yourself to do it.

You’ll avoid harmful postprandial blood sugar spikes.

Eating a high-carb meal after fasting for two days will spike your postprandial blood sugar. Eating a low-carb meal after fasting for two days will likely not. Why?

Or you could just be a low-carber to begin with and avoid the problem altogether.

You’re less likely to overdo the re-feeds.

Your insulin will normalize.

Low-carb eating is also a potent antidote to hyperinsulinemia. As it turns out, avoiding carbohydrates reduces one’s insulin load.

So, should you avoid fasting if you’re not low-carb?

Not necessarily.

But combining low-carb and intermittent fasting really does increase and accentuate the benefits of both practices.

References

Klempel MC, Kroeger CM, Varady KA. Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet. Metab Clin Exp. 2013;62(1):137-43.

Mujaj B, Bos D, Kavousi M, et al. Serum insulin levels are associated with vulnerable plaque components in the carotid artery: the Rotterdam Study. Eur J Endocrinol. 2020;

Gabel K, Kroeger CM, Trepanowski JF, et al. Differential Effects of Alternate-Day Fasting Versus Daily Calorie Restriction on Insulin Resistance. Obesity (Silver Spring). 2019;27(9):1443-1450.

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lauramalchowblog · 5 years ago

Text

Benefits of Pairing Low-Carb Eating with Intermittent Fasting for Health and Weight Loss

Most of the low-carbers I know end up experimenting with intermittent fasting at some point in their journey, and most of the IFers I know end up drifting toward low-carb eating as time wears on.

Why?

It might be some of that. But a big reason why intermittent fasting and low-carb eating tend to converge is that they are synergistic. Doing one makes the other work better, and vice versa.

What are the benefits? What are the synergies?

Fasting is easier when you’re low-carb. Low-carb is easier when you fast.

Low-carb is easier when you fast.

Fasting is easier when you’re low-carb.

If low-carb is going to work, you have to do it. If fasting is going to work, you have to fast. Anything that makes those easier is going to be good for your health. That’s where it all starts.

You’ll burn more fat.

You’ll lose less muscle.

Bump up the muscle-sparing effect even more by lifting heavy things (even during the fast).

You’ll forget to eat.

Forgetting to eat is a much easier way to fast than willing yourself to do it.

You’ll avoid harmful postprandial blood sugar spikes.

Eating a high-carb meal after fasting for two days will spike your postprandial blood sugar. Eating a low-carb meal after fasting for two days will likely not. Why?

Or you could just be a low-carber to begin with and avoid the problem altogether.

You’re less likely to overdo the re-feeds.

Your insulin will normalize.

Low-carb eating is also a potent antidote to hyperinsulinemia. As it turns out, avoiding carbohydrates reduces one’s insulin load.

So, should you avoid fasting if you’re not low-carb?

Not necessarily.

But combining low-carb and intermittent fasting really does increase and accentuate the benefits of both practices.

References

Klempel MC, Kroeger CM, Varady KA. Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet. Metab Clin Exp. 2013;62(1):137-43.

Mujaj B, Bos D, Kavousi M, et al. Serum insulin levels are associated with vulnerable plaque components in the carotid artery: the Rotterdam Study. Eur J Endocrinol. 2020;

Gabel K, Kroeger CM, Trepanowski JF, et al. Differential Effects of Alternate-Day Fasting Versus Daily Calorie Restriction on Insulin Resistance. Obesity (Silver Spring). 2019;27(9):1443-1450.

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littlewitchystar · 7 years ago

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Hi I’m jf💕what can I️ do to stop C from communicating with me ? What can I️ do to get over him? Thank you and the deck you could use is spiritsong

Hi jf! For you I pulled the 6 of crystals and the queen of acorns reversed.

How can you stop C from communicated with you: 6 of Crystals (keywords: Synergy and Gratitude; animal: meerkat). This is an interesting card to answer this question. Meerkats work together for growth.They have a strong community that is based on teamwork. Its about giving and understanding and working with others to help things move forward. For you, I think this card is a heavy reminder that we cannot control others; we can only control ourselves. C will communicate with you if that is his desire. But what is it that you want to do in this situation when he does reach out. What will help you grow the most. You can, of course, reach out with hate and anger telling him to leave you alone. Or you can try to be friends with him. Or there is another option. Just because C tries to communicate with you doesn’t mean you have to communicate with C. It all comes down to you and your choice.

How can you get over C- Queen of Acorns, reversed (Keywords: exhaustion & spite; animal: deer). It seems there is a lot of hurt and pain in this relationship. Deer are usually so lively and peaceful. Yet, here it is as though that energy has been twisted. This painful situation with C has become your sole focus, even when you try to accomplish other things it takes up part of your thoughts. Why are you so angry or hurt? Answer that question and then ask yourself if you can forgive the wrongs that happened here. If you can’t. then what do you need to do to allow forgiveness into your heart. You will only be able to truly move one once you are able to forgive C. A word of caution: do not think that just because you forgive him that you need to make a place for him in your life. You can if you want but if you don’t want to then you don’t have to. Forgiveness has to do with allowing yourself a bit of peace, of knowing this happened and you can accept it and the consequences and move on, incorporating these new aspects into your life. It has nothing to do with the other person. In fact, don’t consider this as forgiving C. Consider it as forgiving the situation and yourself (or any anger, disappointment etc you may have towards yourself).

I hope that helps! Good luck!

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