Terence Bennett

I get a lot of questions about security. Here is the safest (yet affordable and function) personal IT setup I can imagine. You can adjust based on your needs and risk tolerance.

• Desktop/laptop - Chrome OS

  • There are a bunch of great Chromebooks out there. As for a Chromebox, I really like the Asus Chromebox 3 N017u cn65. Make sure you get it upgraded to 8gb of DDR (ram). This might sound under-powered for some people, but its more than enough for the average user.

• Mobile - Chrome OS on Pixel

  • Sure there is definitely some personal bias here (as a former Googler), but Android is a remarkably secure operating system and received a higher score than iOS in a Gartner 2019 side-by-side comparison. (I don't have access to more recent reports). That being said, most people will still rank iOS more secure because the Apple App Store closely guards against malware. This is a trade-off, because it also means many legitimate apps cannot get access to the App Store.

  • Summary - Android has better security controls, but Apple iOS is probably more secure if you are not comfortable vetting what apps you download.

• Authentication - FIDO Security Key

  • Buy a FIDO security key and setup Google's Advanced Protection Program for Gmail or a Google Workspace account.

    • Setup a FIDO security key on any account/site that has it available/implemented.

    • If security keys are not available, setup whatever 2FA is available.

  • Use a password manager and secure password generator for all passwords.

• Personal security hygiene

  • Visit haveibeenpwned.com and ensure no compromised passwords are still in use.

  • Setup account with joindeleteme.com and pay to have your personal information removed from public sites.

  • Educate yourself about common phishing techniques and common scams.

    • Check out this Google-sponsored phishing quiz to educate yourself and others

    • Learned about common scams through videos like this.

On my second deployment (2014), I stumbled across some articles on water fasting and intermittent fast. Since we were on a small ship in the middle of the Gulf of Guinea, I was bored out of my mind and started experimenting. I discovered that I loved the feeling and benefits of fasting. I have since experimented with different types and lengths of fasts. Below is an prolonged water fasting prep-guide I put together for a friend.

Notes from a 7-day water fast

This is not comprehensive, so please do your research. If nothing else, watch all the Youtube videos (same as linked in the rest of email). This will give you a good starting point.

These videos are a good start to understanding fasting science and how your body reacts to Ketosis.

Overall - video

Salts - video

Refeeding - video

Digital Resources:

Zero App - I used the premium version (free for a week, then $10 a month) had great articles that are written by doctors (which should give you some peace of mind). Ive been able to find most answers there. I specifically liked their videos on supplements and having the right mindset about fasting, the health benefits, and why to do it.

Reddit (r/fasting) - also has some great information. I know parts of Reddit are full of trolls, but this subreddit is pretty cool. Folks are very encouraging and positive. The information is often in the form of testimonials ("this worked for me"). It's also very motivational to see stories of people who have lost 50 lbs from fasting over the course of a year.

YouTube - Once again, there is some total garbage on here, but I found one creator to be very trustworthy since he cites a lot of medical literature. Specifically, I found this video very helpful. Its 40 min, but well researched and worth the watch.

Additional Notes:

Rest - I found this essential for any fasts over 72hrs. Find a three day weekend and plan nothing (day 3 and 4 of the fast were bad for me) . Just be ready to lay around, watch netflix, and relax. I think a lot of people experience nausea, lightheadedness, weakness from trying to do too much on a fast (especially if they've never done one before). From what Ive read, over time people find it easier to have a normal work day while doing extended fasts, but it takes a while for your body to get used to it.

Electrolytes - This video will describe why its likely dangerous to do a water fast without electrolytes. It been the difference of tolerable symptoms (when I fasted recently with electrolytes) vs total miserly (which is what happened when I tried this a few years ago with electrolytes).

• Electrolyte Drink - Fast Lyte - Its just two types of Sodium and Potassium. You could make it at home, but this is easier. It tastes like salt water, which gets old but it always makes me feel better.

• Electrolyte Capsules - ENDUROLYTES - these are designed for endurance athletes who lose electrolytes from 50 mile runs and stuff. We took them in college to get over hangovers. Turns out they are good for this too. I took them whenever I was a little off, but didnt want to drink more electrolyte water.

• Magnesium - GNC Super Magnesium - You want to take multiple forms of magnesium because you body has different enzymes for breaking down the different compounds. I checked with Brenda and she said that makes sense. Anyway, I found this to work well. The video (the salt one) above touches on the need to supplement Magnesium. Being deficient in Magnesium is often the reason for headaches and fatigue.

• Caffeine - Eu Natural - Not an electrolytes, but its a supplement. Ive found I need a lot less caffeine on a fast, but I take one of these (technically a half dose) in the morning or afternoon if I need a boost. This one also has a small amount of L-Theanine which should help with focus too.

• Coffee/tea - This is allowed, but I drank less and less of it over time. Herbal teas are fine, but make sure they dont have any sugar added.

Water flavoring - MIO - I use MIO because I already liked it and a lot of other fasters recommended it. It includes sucralose which is an artificial sweeter. People report it has no effect on the fast, which was my experience. Some folks will say that its not a real fast then, but I think if it helps get you to your goal when who cares. I like Orange flavor with Vitamin B.

Refeeding - This is the most important part of fasting. I didnt understand this when I started and it really screwed me up. Ending a fast wrong will make you feel horrible, give you GI issues and likely undo the benefits you gained during the fast

Avoid this by having a plan. I get very hungry during re-feeding, so have the right options available so you do it right. You have to have a plan and stick to it. Most people recommend cutting your normal daily calories in half for half the length of the fast. For me that was 3-4 days, which has worked well. As it turns out, I kept losing weight during those days. You want to reduce too much salt intake and too much water intake. Eat vegetables that are easy to digest. Once again that same youtuber has a great video on this. He recommends tomatoes and cumber salad with EVOO. I added green juice to that as well. Then you slowly re-integrate other foods through the later days. That is what I have done and Ive had minimal GI issues and felt great while refeeding.

Please note: Water fasting isnt for everyone, so please consult a doctor before taking any of this advice.

I love BBQing on my Traeger Pro 22. Ribs are one of my favorite and easiest recipes.

• Buy Costco pre-seasoned St. Louis style ribs

• Set in Traeger grill bone-side down for 2.5-3 hours at 300F

• Flip ribs, wrap in foil, increase temp to 350F for .5 - 1 hour

• Let cool before slicing

If you are new to the recipe, start with the full 3 hrs/1 hr. Slowly adjust the recipe to your liking. The aluminum foil is important to ensure they don't dry out. Enjoy!