As you look at the the titles of the books, you might get the general idea that I’m concerned with my health, want to lose weight and want to get complete control of my blood sugar. How’s it going you might ask? Its going great! Since July of 2014 when I started my journey to health and feeling good I’ve lost 70 pounds, I’m in way better shape and I got off my high blood pressure and Type II Diabetes meds! I still have some belly fat going on, so I still am a work in progress. But I’m getting there! Here’s a list of the things I did in order to get back in shape and feeling good.
- First thing I did was fix my gut. It all starts in the gut. Once I started the 21 day Gut Cleanse I immediately started feeling better. I had to give up a lot of food items that I enjoyed, but it was worth it because I was feeling so good. Thank you Dr. Alejandro Junger!
- The next thing I did was recommended from the Clean Gut people. I asked them when I finished the program now what do I do? I didn’t want to go back to eating the way I had been and screw everything up again. So, I was pointed to marksdailyapple.com and The Primal Blueprint people. So I eat like a caveman! I’ve given up grains and all forms of sugar and I eat a low carb, high fat diet! Bacon and eggs really is the Breakfast of Champions! This is how I lost most of my weight and got back in shape. I’m going to eat like this for the rest of my life, which hopefully will now be a little bit longer than before I started all this!
- So even with the weight loss I still had some belly fat that I wanted to get rid of. I’m still working on that, but I am making progress. But I had a setback as describe in number 4.
- The summer of 2016 was filled with socializing from visiting family and friends and going out to dinner with our local friends. I got a little off track with the eating and drinking. I actually gained a little weight! So I tried to ramp up my Primal caveman eating and guess what! I was stuck. The dreaded weight loss plateau! At the same time I noticed my blood sugar was getting a little high. I was perplexed because I was not eating any carbs and I couldn’t get my blood sugar numbers back down. I’m talking number in the 150 to 180 range
- So I hit the books and turned to full time Ketosis and now fasting. Its going great. I’m losing weight again and my blood sugar number are great. 100 to 90, sometimes 87! When you’re in Ketosis your body is burning fat, your fat, for energy. Fasting amps up the process and has all kinds of other benefits.
I scheduled myself to do a 7 day fast drinking only water, maybe some coffee, bone broth and tea. But my wife scheduled a get together with some friends on Sunday, which would be the 5th day of the fast! I don’t care what kind of diet or regimen you’re on and how dedicated you are, socializing is the biggest momentum killer in the universe! If the friends were fasting, it would be great, but they think I’m crazy (who, me?). So I will not get a smidgen of support. And if we go to their house, the fast is over. On top of that it’ll be over with the worst possible food choices (for me) and there might be some alcohol involved! Not what you want to drink on an empty stomach. So, if I have to go, I’ll have to ease out on Saturday, which makes it only a 3 day fast. I’ve already done a 4 day fast and felt great. I was looking forward to a 7 day, and feeling even greater, I mean better! So we’ll see. Bookmark this page and look for updates.
Day 1, Wednesday, 11/04/16
In the meantime, here’s me report for day 1. Ate my last meal the day before around 5pm. A half pound burger on an oopsie roll! Mmmmm, mmmm, good! Low carb, high fat. Got up on day 1, started with a 15 min swim in the pool, then walked to the Hilton Health Club and did the HIIT Pit for a half hour! Trying to burn up a large quantity of sugar. Went to work. Didn’t eat anything (of course). Didn’t even taste anything I made for the restaurant! Blood sugar around 100 for most of the day. When I got home it was 113 and my ketones were .6, so going ok. Want to get those ketones way up there though. 3.0 would be nice.
Day 2, Thursday, 11/03/16
Woke up and my entire body was sore from yesterday’s HIIT Pit workout! Loosened up in the pool. Swam for 15 minutes, then did a 70 minute walk around town. Its the normal walk. Felt good. Got back home and had a BPC, bullet proof coffee, and one more cup of coffee. I added a tablespoon of MCT oil to my BPC and got the expected results! A bowel movement! Cleaned me out! Bye burger! I am now running on empty! I don’t plan to ingest anymore MCT oil, which is basically a bottle of ketones. I want to start running on my own ketones made from my own fat! So no more fat intake. I will just be drinking water, bone broth and tea (mostly my own kombucha). So about an hour after my coffee, my bs was 131 and ketones were .5. Ketones were not very high after having a tablespoon of MCT oil, but they may have all gone down the toilet! Sorry about that! No more talking about BMs and toilets! I will check my bs throughout the day and my ketones when I get back tonight from work. And I’ll just be drinking steam distilled water all day and for a while. I’m not going to take any of my supplements. So I’m going to be resetting my body to zero! Don’t worry, if I start feeling weird, I’ll adjust! Later…
Day 3, 4, 5, 6
I made it through six days! I was going to do 7, but we had friends come over on that day for dinner. So eased out of the fast that morning on day 7. I ate half an avocado and a tablespoon of nut butter. I took the other half of the avocado and blended it with a bottle of my own low sugar kombucha. Felt great! I was getting concerned about the color and smell of my pee! So on the morning of Day 6 I went to the doctor’s office and gave them a sample for testing. The results came back normal, except for an unusually large amount of… KETONES! That’s what I was shooting for! Powered by ketones. I did my walking everyday, some sit ups and swimming too. I never felt dizzy or weak. My blood sugar readings were fantastic, going as low as 87 without any jitters or cold sweats. My highest blood ketone reading was 3.0. So, all in all, a great experience! I lost some weight, but have gained some back. I will have to try to incorporate some 24 and 36 hour fasts in my normal everyday life, especially after to a long term fast like this. I think that might ease the weight re-gain a bit. But my blood sugar has stayed golden! I believe I reset my insulin resistance.
My blood sugar has been goofy (high) lately. So I bought a book called The Obesity Code by Jason Fung, M.D. There were a couple of interesting tidbits in it which I think are epic. First and most epic for me since turning Primal is the little known fact (at least I didn’t know it) was that protein causes insulin to be released! Insulin is the fat storage hormone. Hmmmm. I’m a caveman, so I eat my fair share of animal protein. So protein doesn’t increase blood sugar, but it does increase insulin and if you’re not careful may cause weight gain. Holy cow! Dairy is even more insulogenic. This I knew and if I want to get the scale moving again I stay away from dairy. The other item of note, in a quote from the book is, “All diets are successful, all diets fail!”. What he means by this is if you undertake a diet, you will have initial success. But if you stay on the diet, your body will figure out what you’re doing and you’ll hit that darn weight loss plateau and may even gain back the weight you lost! The key to getting around this is fasting. Not many people fast anymore and if you just add this component to your diet and mix it up a little bit, you’ll be able to keep your body guessing and you will be able to keep losing weight!
So as I was saying, I noticed my blood sugar had been running high for a while. I couldn’t put my finger on anything specific, so I did a fast. I ate breakfast and lunch on Wednesday and didn’t eat any solid food again till Sunday morning at 11am. I was allowed to drink coffee, tea and broth. I made a vegetable broth and had a cup on Thursday, Friday and Saturday for lunch along with some tea for dinner and a whole lot of water during the day. I walked 4 miles each day, swam, did sit ups and then went to work! There were a few time that I noticed I was hungry, but they past rather quickly. On Sunday morning, I didn’t feel like I had to eat solid food, but that was my goal, 92 hours, and I just wanted to eat something again! So I had some Bullet Proof Coffee, more coffee, an omelet with avocado and a avocado kombucha smoothie for a drink.
Now my blood sugars were steadily going down during this whole thing and my ketones were going up! Ketones are produced when your body switches from burning sugar to burning fat. In this case, my fat. I lost over 13 pounds and felt absolutely fantastic! I had tons of energy! Saturday night was busy at the restaurant and that was no problem, plus when the shift was over, I did all the cleaning work I normally would do on Monday! When your body produces a lot of insulin over a along period of time your body becomes insulin resistant. When you’re in this state, losing weight is very hard to do and I was even gaining some weight back. I figured my insulin resistance was related to all my mindless and sometimes not so mindless cheating. I’d have cold coffees at work with heavy cream and a little agave nectar. If I had nothing to do at work or at home, I’d eat a piece of cheese and some nuts. I eat a meal even though I wasn’t hungry, etc, etc. Just too much food, and a lot of time the wrong food, going down the hatch. So the fast did a major metabolic reset for me. After I ate breakfast about 2 hours later my blood sugar was 126 and ketones were 1.2. Not bad. I decided to do another 40 minute walk, got 30 minutes of sun and swam for another 15 minutes. After that, my blood sugar was 90 and ketones 1.9. Wow! Very good!
I highly recommend fasting! You don’t have to go bonkers like I did. Start out with a 12 hour fast. Go to 18. Then do a 24 hour. Baby steps!