[Mensis Mirabilis] – Depletion Day

Oh… oh God I’m so sore…

After not going to the gym in 3 months I tried to force myself into ketosis as fast as possible yesterday by doing a full body workout as follows:

  • Deadlift: 5×5 @ 135lbs
  •  Row: 3×8 @ 120lb + 1×8 @100lb + 1×8 @80lb
  • Bench Machine: 3×8 @ number 10
  • Seated Leg Press: 3×8 @ number 16
  • Calf Raises on leg press machine: 3×8 @ number 10
  • Tricep Pull Downs: 3×8 @number 10 + 1×8 @ number 8 + 1×8 @ number 6

(I’m not sure if the numbers on the machines refer to 10’s of lbs or Kgs so I just noted down the number of the plate)

Rest time between sets: 2 min
Total time at the gym: 1hr 15 min

The problem is, it didn’t quite work.

Today, upon waking, I completed a 24 hour fast and surprisingly I wasn’t hungry. Even more surprising, my blood sugar was 5.8 mmol/L and blood ketones were at 0.1 mmol/L. For reference, this is on the high end of normal blood sugar levels and the very very low end of blood ketone levels for someone who fasted for a day and had a full workout. According to the leading experts in ketogenic diets, Jeff Volek and Stephen Phinney, nutritional ketosis officially starts at 0.5 mmol/l, meaning I’m not even close.

When I took another set of measurements after my evening nap my ketones were only 0.3 and my blood glucose was at 6.2! It could be due to a couple things: 1. I noticed my test strips actually expired last month but a glucose strip company would be crazy not to put a significant safety factor on test strip so it’s probably is more to do with 2. Something like the dawn phenomenon is occurring after the nap. I know this effect occurs upon waking, and I have a feeling it has to do with muscle wasting via GNG, but it’s interesting that it happens after a nap as well. I’ll try to measure blood glucose before and after my nap tomorrow to see if there’s a difference.

Additionally, I’m already down four pounds since Saturday but this is probably either due to the initial drop in water weight, a common effect on low carb diets, or more probably my body still returning to baseline after my holiday binge. It should be interesting to see if the decline tapers off tomorrow morning and by how much.

 

Additional stuff:

Electrolyte Gripes

I always thought that creme of tartar was the holy grail of low-key potassium supplements, and I was prepared to take a shot of it, but then I discovered a salt substitute called No Salt actually has 5 times more potassium. This means I have to take a 5 times less disgusting drink to get my daily potassium needs. I could also add it to my cooking but I don’t want to skimp on sodium which is also very important on this diet. Now I just need to find out where to buy it.

Magnesium is a whole different ball game. I know in my intro post I said all I need is a handful of flax seeds to meet my daily requirements but really it’s more like 100g. The thing with flax seeds is you have to grind them up to be able to digest them and when you do that it’s volume increases and now that 100g is actually 7 heaping tablespoons! And so it looked I was eating a flower pot for dinner.

IMG_20160104_193314

And tasted like it too.

For the sake of sanity I’ll need to find another way to get my magnesium, and though I’ll be missing out on the fiber, I think a supplement is a better idea.

 

My Lunch This Week

I cooked two steaks in coconut oil and cut them up into 8 pieces. Hopefully this should hold me over for lunch until next Sunday when I’ll make something new. Maybe I’ll pick something from here and do a little review. This no-dough, cheese crust pizza doesn’t look too complicated. I think I’ll make that next week.

 

[Mensis Mirabilis] – Initial Conditions

Morning Weigh In:

  • Fasting Blood Sugar: 5.2 mmol/L
  • Weight: 176.6 lb
  • Belly Circumference (taken horizontally, 1″ below navel): 107 cm

Before Shots:

I tried to take 4 pictures: Gut pushed out, sucked in for both side and front profiles. Behold, my beer gut:

 

Subcutaneous Cross-sectional Measurement or How I Estimated My Abdominal Cross-section Without a $1000 CT Scan:

(Waring: This section is for the nerds, read at your own peril) From what I’ve read, a low carb diet is very good at reducing the fat around your organs (visceral fat) but not so much when it comes to anything else. This is great for reducing your chance of death but it sucks if you’re trying to look like Tyler Durden. Your abdominal subcutaneous fat (the fat that gives you rolls) is a very stubborn type of fat, which you probably already knew if you’ve ever glanced at any health magazine cover ever. Since I’m going to force burn the fat off me, my body will have to dip into this vast fuel supply to keep up. Even though it probably won’t be a lot, it will be interesting to see what ratio of subcutaneous to visceral fat gets burned by the end of the month. To figure this out I need to cut across my midriff and compare the area of the subcutaneous sections to the same cross section a month from now. To do this I’ll need to measure my subcutaneous fat layer thickness all around my belly. Luckily I have a portable ultrasound machine that can do just that. Here an example of what I see when I scan:

Ultrasound

 

The brighter lines indicate a phase transition. The lowest one should be where the subcutaneous fat layer stops and my abs start. Sorry it’s not so clear, I don’t have any ultrasound gel lying around so I had to resort to hand sanitizer. By the way, don’t mistake this for the 2D image you’d get at the hospital. This is a one dimensional “core sample” plotted over about 5 seconds. At the end you can see I pushed it in and released. This was done to verify that the lowest light band is in fact the subcutaneous layer (I made sure my abs wouldn’t compress by flexing). If you want to try this yourself and you’re not crazy enough to buy an ultrasound machine like I am you can always just use a ruler to push into your belly and measure how far it went in. Of course there is an uncompressible layer of fat you need to account for while doing this method. I usually tag on 2cm to my ruler measurements. I found this method is only off by about 10-15% so it’s a pretty good cheap alternative. I marked out 7 equidistant spots on the right side of a horizontal plane on my belly like the numbers 12 to 6 on a clock. These are where I took my core samples. I also took my circumference at this plane as well as overall length and width. In Autocad I used these values and some curve-fitting techniques to create my cross-section.

Cross-Section 1

After mirroring the half and cleaning it up a bit I used Autocad again to calculate the area. Here is the finished cross-section beside a real CT abdominal cross-section so you can see the similarities:

Cross-Section 2

My cross-section was taken 1″ below the belly button which is why there is no dip in the front like the CT scan.

The only thing this wont tell me however, is the total visceral fat in the cross-section. This should be okay though because I don’t expect my bones or organs to shrink dramatically. I’ll just consider any reduction in that middle part to be a reduction in visceral fat.

EDIT: In some insane coincidence, I just happen to find this study published in this months issue of the British Journal of Sports Medicine that suggests that the method I just outlined above has numerous advantages over other body composition analysis methods.

 

Ok that’s it. The diet officially starts tomorrow which I am calling D-Day, or Depletion Day.  From past experience I know that the initial phase of this type of diet is really crappy so it’s best to get it out of the way in one shot. Hopefully by the end of the day tomorrow I’ll be in full blown ketosis. I don’t want to make daily posting a thing but I’ll do another post tomorrow just to document the fast and workout routine and hopefully I’ll write it a bit earlier so I can get some sleep.

 

 

 

[Mensis Mirabilis] – Introduction

101 years ago, a bumbling, goofy and rebellious German PHD student, who had previously never amounted to anything in his life, wrote four papers. The first got him the Nobel prize and started the mind-bending branch of physics we now call Quantum Physics. The second proved the existence of atoms, ending a millennia-old debate. The third used insane out-of-the-box thinking to show that time itself is a variable, uprooting the gold standard of physics for the previous 200 years. The fourth produced quite possibly the most famous equation in history. These 4 mostly unrelated papers were written in a 6-month span. This man’s year was seen as so remarkable it was given a name: Annus Mirabilis, latin for Miracle Year. What if I could do something similar? Of course genetics play a huge role but what if I could engineer conditions to make something similar happen on a smaller scale. A personal Miracle Month. My very own Mensis Mirabilis.

 

Let’s face it, I’ve been quite a bit overdue for another wild and wacky extreme diet experiment. Despite being such a keto evangelist, I’ve never actually experienced long term ketosis. The most I’ve done was 2 weeks and only because I had a job that required me to work 10 hour days, 14 days straight. As it turns out, trying to do one thing every single day is very easy if you are already doing everything the same everyday anyways. It becomes routine. But as soon as plans change you have to adapt, which means thinking on your feet, which is difficult, so you just end up abandoning your project and taking the easier route. And so on the 15th day I proclaimed “LET THERE BE CARBS!”, and the beer flowed, the blood sugar rose, ketones dropped and my belt buckle tightened. My current situation makes it much harder to develop a routine. I live in close proximity to food, friends and a fast lifestyle, the perfect storm for terrible diet choices. Of course most people in my situation would counteract the horrible dieting with some good ‘ol fashioned exercise but my knee and shoulder injuries keep me from doing the weight lifting and cardio activities I used to enjoy. I feel that alcohol is the key culprit in all this. A night of drinking almost always leads to an unnecessary late night gorging and the following day tends to consist mainly of anti-productive dopamine binging activities.

 

In an effort to counteract the unproductive days I’ve been experimenting on ways to improve my focus and creativity. For the last couple months I’ve been assigning qualitative values to my alertness, how creative I feel, how antsy I am, how lazy I am, how heavy my eyelids feel, and how heavy my head feels, which are all surprisingly unrelated. One by one I’ve been trying to isolate variables in an effort to control my mental state and boy have I made some breakthroughs! Most notably, I noticed that I get very tired about an hour or two after eating carbs. I have a feeling that because I’ve been experimenting with low carb diets for so long I have become extremely sensitive to insulin, and so my body actually overshoots the insulin flush and I end up with even lower blood sugar than when I started. It’s just a theory and I haven’t tested it rigorously. It could very well be the gluten that everyone’s apparently allergic to. Cause aside, the effect is very real and seems to scale proportionally with glycemic load. It will be interesting to see how my mental faculties fare while cutting out carbs completely.

 

Extreme diets like this, however successful, often wreak havoc on a person psychologically. In a typical high exercise low calorie diet, at least initially, people feel terrible. Your body was in homeostasis at your previous calorie intake and now you’ve ruined everything by reducing it. You’ll feel tired because your body has not started burning fat yet to supplement the deficit. You’ll have cravings because your body is trying to force you to eat more because it thinks you might die. You will feel unsatisfied after a meal because your hunger signalling hormones are so used to giving a full signal for a larger meal. Sure you could use some tried and tested Will Power™ to get you through this, and perhaps even watch some inspirational videos to generate new will power, but you’ll soon find that a majority of your will power is spent forcing yourself to exercise or avoiding the seductive gaze of a jelly filled donut. This is mentally draining. Do you think this person is working on their screenplay during this time? Do you think this person is going to start learning Spanish like they always wanted? No they are not. They are going to sit on the couch and watch reality TV because that is all their brain is capable of at the moment. I think how focused and creative you feel should be taken into account when evaluating your new diet. And so, not only am I going to try to lose as much weight as I’ve ever lost in my life in a one month span, I’m going to do it with high energy and high focus. I want to be Bradley Cooper from Limitless. Perhaps a lofty goal but you know what they say, shoot for the a-list stars and you’ll end up moonlighting as Dave Franco’s chauffeur… or something like that.

 

Anyway, I have about 3 or 4 creative projects I’m working on right now. Some require more creativity, others more focus, but none of them can be accomplished while I’m feeling lazy and/or tired. So here’s the goal: In one month, lose as much weight as possible while also being as productive as possible with minimal use of will power. Sounds impossible? Perhaps, but I have a few tricks up my sleeve.

 

 

Keys to success

Salmon for breakfast

Apart from providing me with 50g of protein right off the bat, a 355ml can of salmon packs a whopping 3.1g of omega-3, the equivalent of taking 8 Kirkland fish oil pills. The omega-3 in fish oil is the holy grail of nutritional supplements. Just check out this Examine page that summarizes all the scientific research done on fish oil. There is high scientific consensus about fish oils effect on fat loss, mood and focus. Spoiler alert, I’ve already been having salmon breakfast for over a month and the effects, have been mind-blowing. My dreams have become insanely vivid and I remember minute details, such as fictional people’s faces and even names, several hours after. I am able to focus easily. I used to come home from work all tired and lazy and just spend my night watching stupid Youtube videos and dumb TV shows. Now I spend 3 hours every day learning programming, without coffee, and I’m not bored or distracted at all. Joe Rogan can keep his Alpha Brain, I’ll just have some salmon.

MCT Oil

A Medium Chain Triglyceride is a fat molecule that your body doesn’t know what to do with. Initially, it will try to flush it out but if you keep ingesting it, your body will slowly adapt and learn to burn it for fuel instead. Because your body lacks the mechanism of storing it, it burns it instantly. Of course this is a moot point on a ketogenic diet where ALL fats should have a similar effect but it’s the only omega-6 free liquid oil I have at my disposal since this weather has turned my tub of coconut oil into a solid white block. In previous experiments I’ve been able to take as much as 2-3 tsbp at a time without running to the bathroom, and curiously, more after taking probiotics, despite not experiencing an increase in energy levels. I have a feeling that my gut bacteria is actually feasting on this oil rather than me, reducing my actual cal intake while technically eating more, and thus proving another fault in basic calorie counting methods. In fact this recently published study verifies my hypothesis. Either way, I have found that the volume-energy relationship of MCT does scale proportionally while having it with my morning salmon, but I’m not sure if it’s the fact that I’m having salmon, protein or just food in general that’s making the difference.

Cold Showers

Yes, I will be taking a cold shower every day for a month in the middle of a Canadian winter. Besides well documented effects related to mood, hormone regulation, muscle therapy and your hair, cold exposure has been shown to have a significant effect on fat loss, and I’m not just talking about calories burned while shivering. Recently, we’ve discovered a hormone called Irisin that gets produced during exercise. This hormone converts your static White Fat to a more active and burnable, brown colored fat with a creative name: Brown Fat. You know what else produces irisin? Cold exposure. A cold shower in the morning could theoretically prepare my fat to be burned more efficiently throughout the day. I know what you’re thinking, and yes this will be a horrible, painful experience, but perhaps I can circumvent the pain using techniques discovered by Wim Hof. Wim discovered a breathing method that supersaturates your body with oxygen, which increases the ph of your blood to a level at which your pain receptors stop working. He also claims with enough practice with his breathing method he can control subconscious processes such as his metabolism and his immune system. The reason why my quack meter didn’t explode is because he backs up these claims with scientific studies, most notably one where he taught a group of 12 people in just 2 weeks to control their immune system and fend off an infection. Oh yeah, he’s also climbed Mt. Everest in his shorts, so there’s that too. Though controlling your metabolism is something that would definitely help me, I feel like that might take a while to learn. For now I’ll breathe a few times and hopefully I can get through these cold showers pain free.

Power Naps

A 20 minute power nap has made the most significant improvement on my mental state and the explanation of why it works is probably the most interesting thing I’ve learned all year. Have you ever wondered why you feel refreshed after a nap? It’s as if your brain was filled with gunk and then took a bath and is now shiny and clean. Well it turns out this is not an analogy, this is exactly what happens and you probably have never heard about it because it was only discovered a couple years ago. The Glymphatic system is responsible for clearing metabolic waste from your brain and is activated during a nap. I was ecstatic when I first heard of this because it was completely congruent with my experience and explained why I could feel completely alert but have no problem falling asleep for a nap. This also explained why I sometimes felt that my head was “heavy” and mind was “cloudy” even though I did not feel tired. This flush only takes 10 minutes (after the 10 minutes it takes to fall asleep) and I feel this cloudiness melt away upon waking. It’s wonderful, I have a clear head and I’m able to focus for hours after without coffee.

Protein Fasting at Night

You can think of the protein in your body as origami, folded in different ways to produced different shapes for different purposes. Sometimes you eat a protein that never went through the folding process and just looks like a flat piece of paper. The body doesn’t have time to deal with this so it just tosses it to the side. Eventually you can get to a point where you have these scrap pieces of paper lying around everywhere. Fortunately, your body has a recycling process known autophagy that takes these abandoned unfolded pieces of paper and turns them into beautiful towering construction equipment.  To initiate this autophagy process you need to not eat protein for several hours. I find the best way to do this is to just avoid it at night which works out well because I often get too hot and restless to sleep when eating lots of protein before bed, possibly due to the thermogenic response during metabolism.

Minimizing Deficiencies

I’ve built a spreadsheet (and working on a website) that calculates the total vitamin and mineral content of your daily diet (with the help of USDA databases) and flags any nutritional deficiencies in it. I’ve noticed a few interesting things, mainly the importance of taking multivitamins of a low calorie diet. When you take in less food, though you take in less calories, you also take in less nutrients, the very thing that makes your body work properly. Like your car, your body also needs regular maintenance for your microscopic functions to work efficiently. For example, I noticed a very strong correlation between taking a multivitamin or two before sleeping and waking up feeling absolutely fantastic. This means waking up and feeling groggy has to be due to some sort of nutrient deficiency, though I’m not sure which in particular so I’ll just make sure all my deficiencies are low so that I cover all my bases, not just to improve wake up energy but all other daily processes as well. Furthermore, a common mistake of low carbers is to underestimate the amount magnesium, potassium and sodium they need and so they develop what is known as “keto flu” which often leads to them giving up the diet. Extra sodium is quite easy to take in and handful of flax seeds will give you your daily intake of magnesium but potassium, however, is very hard to supplement. Multivatims and even specialized supplements usually only provide up to 2% of your daily needs of potassium, capped by law because overdosing is extremely dangerous. Even the highly praised potassium god: The All Glorious Banana will only provide you with 25% of you daily intake. And to avoid coming down with keto flu I might need to eat 25% more. Now as much as you may enjoy the thought of me downing 5 bananas every day I might have to go with alternate routes, like shooting a solution of water and cream of tartar (potassium bicarbonate) or using low sodium salt (potassium chloride) in my cooking.

Avoiding Dopamine Binging

Instant gratification corrodes the mind. They call an addiction to dumb memes and social media a novel pixel addiction. After a while, my brain starts to deteriorate and I seek out anything that would move the corner of lips outward by a couple nanometers.  I suspect this also contributes to the brain gunk I was talking about earlier because it physically manifests as a feeling of your brain getting “heavy”, although the term “brain fog” is probably more used in academia. This is the feeling that goes from 100 to 0 real quick after taking a nap. Just like any other addiction, the more you indulge this small dopamine spike the more you need to achieve the same high. The best way to avoid this downward spiral is to avoid dopamine binging all together. Since I can pretty much reset these dopamine levels after sleeping I will restrict any social media/memeing activity to right before napping or sleeping and try to keep my mornings free of any activities that last less than an hour.

 

 

An Average Day

Though I do anticipate some hiccups, I will try to roughly stick to this schedule for the whole 30 days:

  • 7:00 am:
    • Wakeup
    • Measure glucose
    • Measure ketones (first two weeks)
    • Measure weight
    • Measure waist circumference
    • Wim Hof breathing exercises
    • Cold shower
  • 7:30:
    • Can of salmon with MCT oil and Chimmichurri sauce
  • 8:00:
    • Coffee
  • 12:00:
    • Lunch
      • Roughly 30g-40g protein (i.e. 200g ground beef)
      • Roughly 2:1 Fat/Protein ratio by calories, 1:1 by weight
      • This will be something different every week and made in bulk on Sunday
    • Salad with high fat dressing (Caesar)
    • Coffee
  • 5:00:
    • Multivitamin
    • Power Nap
  • 5:30:
  • 6:00:
    • Salad
      • Mixed leaves
      • Ground flax seeds
      • Olive oil dressing
  • 12:30 am:
    • Bed

For snacks I’ll either have nuts, porkrinds or processed meats as directed by my cravings.

From this, my diet breakdown (sans snacks) should roughly be the following:

  • Calories: 1300
  • Fat: 102g (71%)
  • Carbs: 6g (2%)
  • Protein: 90g (28%)
  • Omega-3 to Omega-6 Ratio: 2.1

Obviously the snacking will ruin all of this but hopefully I’ll get to a point where I won’t get any cravings because my body will be snacking on it’s own reserves.

 

Exercise

Apart from the full body workout in a couple days to deplete my glycogen reserves, I won’t be going to the gym until the end of the month. This is mostly because I want to study the effects of muscle loss on a ketogenic diet. If I’m not providing my body with glucose and it doesn’t want to dip into it’s starvation supply (my belly) it can always convert my muscles into glucose. Initially this will be the go-to glucose source for my body and slowly it will taper off to preserve muscle tissue, but the question is when. Since I’m already avoiding protein at night, this is a good opportunity to test my hypothesis that GNG (gluconeogenesis AKA the process that converts protein into glucose) can be measured indirectly by taking Fasting Blood Sugar measurements in the morning. If my FBS is high even after depleting my glycogen it means that GNG is underway to make up the glucose deficit. If my FBS is very low and I don’t feel like dying it means that my own body fat is making up the deficit. At the end of the month, I’ll try to do the exact same workout, using the exact same equipment in the same order to document how much muscle was lost… or gained? No but really it’ll probably be a loss.

 

Monitoring

Hourly

I’ve built a tasker app that prompts me every hour on the hour to evaluate 5 aspects of my mental state:

  • Focus: How easy would it be to write or read something for an hour right now
  • Restlessness: Sometimes I feel the need to bounce my legs or twirl pens as if my body is reaching max capacity of energy and it’s desperately trying to get rid of it. How antsy do I feel right now?
  • Eyelid Heaviness: How badly do I want to sleep right now?
  • Head Heaviness: How cloudy and heavy does my head feel?
  • Cravings: How bad do I have the munchies? This value should give me a good indication of how low I am on calories. Note, this is purely for high fat, salty, crunchy things. I’m not monitoring my sweet tooth because frankly I’ve never had a sweet tooth, before or after I started low carb dieting, and I doubt I’ll have one now even after completely cutting out carbs. I’ll make sure to make a note of it however if I do.

These values will be uploaded and plotted in real time to a graph on google docs. Since I am undergoing such a distinct change in diet I wanted to monitor my mind on a micro level. I do foresee this being very annoying however so I may just keep this for the first two weeks, which should be ok because it should only take a couple weeks for my mental state to stabilize.

 

Daily

  • Fasting blood sugar in morning and again in evening
  • Fasting blood ketones in morning and again in evening (first two weeks only because the test strips ain’t cheap)
  • Weight and waist circumference in the morning

 

Weekly

  • Weekly totals
  • Weekly averages
  • Money spent/saved
  • Creative project updates
  • General Notes

 

Initial/Final Comparison

Hype is  a dangerous thing. In an effort to curb confirmation bias, I’ll try to be extra precise when comparing before and after pictures. Because it’s so easy to just suck in your gut and say you’ve lost weight I’ll control that variable by comparing the extremes: One picture with my gut pushed out and one with my gut sucked all the way in. Also, because clothing tightness changes the perception of someones body fat composition I’ll be using the same white compression shirt for my before and after pictures. And of course, I’ll try to duplicate the lighting and setting as well.

Obviously It would be disingenuous to take before pics on new years day so I’ll give myself a couple days to return to baseline. I’ll take initial conditions on the 2nd officially start on the 3rd with a full day fast and full body workout. Should be fun.

 

So there it is, no alcohol, no carbs, all work for one month. If my preschool calculations are correct, this should render me a dull boy. I’ll be posting updates every week so follow this blog if you’re interested in my progress/regression down several levels of hell. Or just come come back here in a month. I promise I’ll have some juicy graphs for you to satisfy your geeky urges. I’m very interested in how well this is all going to work. I’ve tried all the previously mentioned hacks with positive results, albeit individually and within short durations. If they all work synergistically like I’m hoping for I might have to continue this diet for another month, or perhaps indefinitely.

 

 

 

 

 

[Food For Thought] Nutrition Science is Seasoned with Sweet Succulent Ignorance

Studying biology is hard. Remembering facts is easy.  Running experiments is hard. Taking someones word for it is easy. Reading through peer-review studies is hard. Reading through magazine articles is easy and reading just the headlines is even easier.

Imagine an alien gave us the automobile.

Just hear me out…

Imagine that instead of Henry Ford, and alien came by and dropped a bunch of cars everywhere, all over the world. At first no one knew what to do with it. The car had wheels and a steering mechanism but it was obvious from it’s weight that it couldn’t be pulled by horses like regular carriages. They aliens also provided a key, and it was obvious where it fit (the lock next to the steering handle) but any attempts to turn the key just resulted in a lot of noise and strange symbols flashing in the main display but no one could figure out what they meant. The front bulbs also went on after the key was turned so many people used their car as a lamp. After a few weeks, however, the lights stopped flashing and no noise came from the car. Then an exceptionally persistent individual discovered, after many months of trial and error, that applying an electrical current to a particular component in the front body caused the lights to go back on.

Fast forward a few years and there are now two basic camps. Those that try trial and error experiments to figure out how the car moves and those that have taken apart the main front component (which they now call the engine) to figure exactly how it works. The public, however, only believe in the former approach, particularly in a hypothesis called the fast-in fast-out model. The theory works like this: the faster you blast liquid at the car, the faster it will move. Of course the key has to be turned, lever pulled and pedal pushed but this has been shown time and time again to be true and so the public has never second guessed the theory. Those working on the engine claim the engine is way too complex for such a simple explanation but the majority of people don’t care. The media and corporations love cars. There are magazines and newspapers entirely devoted to car motion. “10 Unusual Fuels That Can Move Your Car”. “Optimize your fuel input angle with the new Nike FuelBit”. “I moved my car 10 ft in a week! Buy my book to find out how.” It seems that every month they discover a new technique to move your car and every month someone makes a dollar out of an unresearched, generalized and sensational headline.

This is where we are now with nutrition science. We are standing on the hood of a car blasting it with gasoline and the little fuel that trickles into the gas tank, inches the car forward just enough to justify the theory.

Fortunately for us, we know how cars work. We don’t just make educated guesses based on correlations, we actually KNOW how it works. We know where the fuel tank is, how the engine works, and what chemical properties can make the most efficient fuel.

The human body is only a million times more complex than a car engine. The guys working on the engine in our analogy? They are called biologists and this is their life’s work. Despite what we’ve accomplished, we still have a lot to learn. The amount of known unknowns in nutrition science is astounding.

Because of this, the nutrition industry is run by correlation. It’s the best we can do with our limited knowledge. Unfortunately, correlations are dangerously easy to misinterpret. For example, people who eat fast food every day tend to have more heart attacks. Is it the mustard, the ketchup, the bun, the lettuce, the cheese, the burger meat, the burger fat? Unfortunately and seemingly arbitrarily, the burger fat took the rap even though no one has any idea about what mechanisms are involved in converting the cholesterol you eat into LDL (bad cholesterol) in your blood. We, as a society, just assumed it was true. Fortunately science is self-correcting.  In fact I just recently read a thorough causative argument on how excess carbs can be converted into serum LDL cholesterol.

Generalized, birds-eye view correlations confuse the public and demonize entire groups of food rather than a specific molecular culprit. I’ve read many articles that say polyunsaturated fats are good for you and many that say they are bad for you. The truth is that there are many types of polyunsaturated fats and each article is purposefully being vague to support their argument.

Now I’m not suggesting cutting out carbs or telling you what to eat but at the very least you should be aware that there’s a lot about our body that we don’t know. Don’t take people’s word for it. Try it out yourself. If it works, keep doing it, if it doesn’t, modifiy a variable and retest. Whenever you hear the term “everybody’s different” it’s code for “we’re too dumb as a species to figure out the underlying variables involved”. Someday we will understand everything and we’ll laugh at how ignorant we were but for now we are still just trying to figure out where the fuel tank is.

[Food For Thought] Why Would You Want To Eat Fat?

As with most discussions, it’s probably best to start by getting your ego out of the way: You are not in control of anything. Well, to be fair, that’s not entirely true. You can control some thoughts and some muscle contractions but for the most part, your conscious self (You) is at the mercy of your subconscious, involuntary self (Your Body). It’s best to separate these in your mind into two distinct entities as it will help you to see the bigger picture.

Your Body does not want to lose weight. It does not want to gain weight. It wants to maintain homoeostasis. Your Body wants to maintain a body fat set point. Your Body is governed by millions of years of evolutionary adaptation. You are governed by social pressures. You want to get rid of Your Body‘s fat stores because You feel it will potentially lead to finding a better mate. Even though Your Body agrees that finding the best possible mate is the prime directive, Your Body can’t understand why getting rid of its fat stores will be of any benefit. You figure this is probably because low body fat as a desirable quality is an extremely recent cultural trend, making up only .022% of the entire human existence. Your Body is not quick to catch on to these cultural trends. Regardless, Your Body is the boss, and is stubborn to change. You will have to convince Your Body to get rid of its fat. There’s a problem however. Any resistance to Your Body‘s wishes results in friction (Stress) and uses up your Will Power. You only have a certain amount of Will Power to use per day, and if You get too low Your Body will make You frustrated, tired and depressed. That’s why it is important apply a method that will use the least amount of Will Power.

Not to sound like an infomercial peddling cleaning products, but a Ketogenic Diet can meet all these requirements, and more! A Ketogenic Diet is one where one is or tries to be in a state of Ketosis. You get into this state by limiting your carb and protein intake. I won’t get into specifics (because the underlining variables are not well understood) but basically you need to make sure 70-80% of your calories come from fat. The best way to check if you are in Ketosis is to either take daily blood ketone measurements (stay between 1-8 mmol/L) or urinate on a Ketone Strip (get it as red as possible). Ketosis is a very distinct metabolic state and is somewhat difficult to get into. And it’s not a linear progression either. You get less than half the benefits for being half way in. You have to build momentum, which takes some time. Once you’re there however you will start to reap the amazing benefits.

 

Fat Loss

First of all it’s important to note that you can’t gain fat on a Ketogenic Diet. I mean that quite literally. The mechanism for storing fat on your body (insulin) is inhibited on this diet. The absolute worst case scenario is you maintain the same body fat %. The reason you lose fat is because Your Body is making up the deficit of glucose You caused by limiting your carb intake. It does this by converting fat into a glucose substitute called a Ketone. With sufficient time, Ketones can become an excellent substitute for glucose in nearly every respect. What’s that? You don’t want to read theoretical scientific mumbo jumbo and only believe in facts and hard evidence? Well here’s some facts for you then:

  • Fact 1: r/Keto is the largest dieting community on reddit.
  • Fact 2: Countless of studies comparing low carb diets to low fat diets show that low carb dieters always lose more fat in ADDITION to improving their lipid profile and insulin sensitivity.
  • Fact 3: The entire Lakers team is on a low carb, high fat diet and they even put butter in their coffee.
  • Fact 4: 7 out the top 10 highest rated dieting books with the most reviews on amazon.com advocate a low carb, high fat diet. Correcting for duplicates and obvious errors (Gone With The Wind??) this number increases to 8 out of 10.

Other than curing epilepsy, as we will discuss later, fat loss is the reason why most people try out this diet. In the same way cutting calories makes a deficit that needs to be made up by burning fat, cutting carbs makes a deficit that needs to be made up by burning ketones. It’s that simple.

 

Improved Satiety

Dr. Oz will tell you that protein is more satiating than carbs. Also, because fat has more than twice the calories of carbs, it should be obvious that fat is more satiating than carbs. After eating low carb for over a year now it’s pretty obvious to me (and a statistician would agree) that its not that fat and protein keep you full for longer, it just that carbs make you hungry. I can easily go a day eating only 1000 calories (less than half of what most people eat with my BMI and BF%) and not feel hungry. As a matter of fact, I honestly can’t remember the last time I was actually very  hungry. I’ve gone full days without eating and only experienced the most minor of hunger pangs. That’s not to say I didn’t feel irritated, have headaches or cravings, it’s just nice to know in a survival situation I would fair better than most.

 

Cheap Food

Basic requirements to reach ketosis is to have 70-80% of your calories from fat, have just enough protein so your muscles don’t break down and not too much protein that you raise your insulin levels. This means, technically, that all you have to eat to get into and stay in ketosis is 1 lb of lean ground beef and 4 tsbp of coconut oil per day. That works out to around $4.70 a day or $33 a week. How’s that for a grocery bill?

 

Good Tasting Food

Every Sunday I spend an hour making my food for the entire week. You may be asking “wait, you eat the same thing every single day? How do you not get bored?” Easy, it’s delicious.  It’s not that I’m a good cook (I just throw some beef, oil, spinach and spices into a big pot) or I have low standards but I find I just really, really enjoy my meals. We have adapted the evolutionary trait of “flavour” to help us seek energy dense foods, which is why its not surprising that fat is so tasty. It also helps that your taste buds adapt to your diet. Fat becomes tastier and tastier the more you eat it.

 

Less Stress

As I alluded to in the opening paragraphs, fighting Your Body stresses you out, which is just about the worst thing that You can do to Your Body. Apart from not feeling particularly great when your stressed out, you should avoid stress to avoid the release of a hormone called cortisol. High levels of cortisol are associated with bodyfat storage, reduction in cognitive abilities and lowered immune function, not to mention an increased risk of CVD and mental illnesses. Don’t fight Your Body, just convince it to do Your bidding.

 

Improvement in Lipid Profiles

If you read my last post you’ll notice that eating cholesterol rich bacon for a week did not result in high levels of cholesterol. The reason you maybe surprised about this is because you have placed too much belief on a flaky idea known as the Lipid-Hypothesis. This is the idea that 1: Cholesterol intake + Saturated Fat intake = Cholesterol in your blood and 2: High Cholesterol = Death.  So you maybe asking, “If high cholesterol doesn’t cause heart attacks, doesn’t that mean a good lipid profile won’t guarantee you won’t get one?” Yes, this is true, but I believe inflammation is the actual root cause of most heart attacks, which brings me to our next topic:

 

Reduction in Inflammation

Cheap Food, Fast Food, Healthy Food: Pick 2. We paid a price for conveniently priced and conveniently packaged foods, conveniently located in convenience stores. Something had to give, and it wasn’t just our belt buckles. Heavily processed, sweetened and fried foods can cause chronic inflammation (not to be confused with the acute inflammation you get from an injury). Some people even think chronic systemic inflammation is the root cause of most, if not all forms of disease.  Why do so many people feel better when avoiding gluten even though only about 1% of the population has celiac disease? A reduction in gluten means a reduction in gluten containing foods, a list that often includes foods that are highly inflammatory. Speaking of which, scroll half way down this page to see a list of the worlds most inflammatory foods. Note that most of these are banned on a ketogenic diet. Inflamation also causes acne so, in fact, eating fat will give you better looking skin. Mind blown yet? Well piece it back together, we’re only half way done.

 

Improved Overall Energy Output

Why is it generally accepted that kids get hyper when they eat sugar but adults get fat? While you ponder that, let me introduce you to the concept of involuntary energy expenditure: Ok, so you have just ingested a lot of fat, but your insulin levels are too low to store it. What happens next? In my experience, 1 of 2 things will happen. If your body is not used to that much fat it will try to flush it out as quick as possible. This is not fun. If you’re just starting out on keto I recommend not having too much fat if you want to avoid stomach upsets. If you’ve been on the diet for a little while and you eat a lot of fat you’ll find out the body has another way to deal with excess calories: burn baby, burn. Nowadays I avoid eating a lot of fat before bed because I just get way too hot to sleep. Not to mention being way too alert to sleep. This is why I think the calories in, calories out model is fundamentally flawed. It doesn’t take into account involuntary energy expenditure and instead assumes You are in control of your weight loss directly. Your Body is, in fact, a smart, strong and independent entity who don’t need no conscious input. If Calories In does in fact equal Calories Out, as the famous equation states, then it should be obvious that without a way to store calories (as in an insulin inhibiting ketogenic diet) the excess energy intake should equal excess energy output, whether induced by You or not. In other words, eating too much on a Ketogenic diet doesn’t make you fat, it gives you more energy.

 

Improved Energy Stabilization

Being on a well adapted ketogenic diet is like switching from a gas guzzler to a car that runs on air. Say goodbye to the gas station AKA stuffing your face when you get tired or hungry. Your Body doesn’t have to “wait” for You to supply it with energy. You have given it the key to its own energy storage silo and it will dip into the reserves when it wants to. On a typical day, on a typical diet, your energy will peak and crash like the Behemoth. A ketogenic diet, however, takes more of a Ghoster Coaster approach to energy distribution. Many people not only report increased energy while on this diet, but also sustained energy through out the day. Life’s too short to take naps, and on a ketogenic diet you’ll forget the concept existed.

 

Improved Glucose Stabilization

I like to think of our insulin receptors as delicate flowers growing along a coastline. Eating a jelly donut is like unleashing a monstrous tsunami on the unsuspecting flowers. Most will survive but some will be damaged or destroyed. Destroy enough flowers and congratulations, You’ve got Type II Diabetes! A long absence of tsunamis allows for repair and growth as well better resilience against future tsunamis. I know what you’re thinking: “That’s all well and good, but I don’t think I can resist demolishing a jelly donut if it’s placed in front of me”. Don’t worry, if you train your body to utilize fat, you’ll stop craving carbs. Say good by to your sweet tooth.

 

Improved Energy for Endurance

Sport nutrition science is mostly devoted to improving “refueling” methods because the go-to “fuel”  that athletes use is limited and depletes quickly. Not that this method is particularly bad for, say, 100m sprints but when running a marathon, runners will need to constantly replenish their glycogen levels to avoid “hitting the wall“. This video provided me with an eureka moment about a the potential exercise benefits of a ketogenic diet, particularly the graph regarding metabolic flexability. Above a certain heart rate, carbs are used for energy and below it, fat is used for energy. This in itself is not big news considering it is printed on most treadmills. The “optimum fat burning zone” is ALWAYS less than you’re max heart rate. This is because at a certain point the intensity of the activity becomes too much for your body to rely on slow burning fat so it has to switch to fast burning carbs. Lets call this point a turnover point (although no one has ever named it, probably because it’s not so much a point as it is a gradient). Like with most things calculated on a treadmill, the treadmill turnover point or “fat burning zone” is a very simplistic, one-size-fits all number based on complex and dynamic variables. The longer you go on Keto, the higher your turnover point will be, and therefore a higher percentage of the energy needs can come from fat. Lets say two people go for a run in the morning on an empty stomach but one is on a well adapted keto diet and one is on a regular carb-based diet. You can only store around 1000 Cal of carbs. So the carb guy will become exhausted after burning 1000 Cal, which is about an hour of running. A 180lb man with 10% BF has around 73,000 Cal of stored fat, meaning the Keto guy can theoretically run for 3 days before he runs out of energy! I want to stress the fact that he is WELL ADAPTED, meaning he has gone 3 or more months of eating under 20g of carbs a day, without cheating. If you try this on any other type of low carb diet you will run face first into the big red brick wall of exhaustion WAY before the carb guy does.

 

Protection Against Neurological Disorders

The Ketogenic Diet was originally developed in the 1920’s as a way to treat epilepsy and to this day still remains the only way to treat the disease without medication. No one knew why it worked so well until about 10 years ago when scientists discovered that a ketogenic diet actually change gene expressions to increase energy production in parts of the brain while making it resilient to metabolic changes, suggesting it also can also be used as a potential treatment for Alzheimer’s and Parkinson’s. There is also evidence that a ketogenic diet can protect against traumatic and ischemic brain injury (stroke). For a more technical insight into experiments and potential theories on why a ketogenic diet works so well on the brain, check out this in-depth article.

 

Cancer Treatment

If you’ve gotten this far and you’re even some what skeptical aforementioned benefits, your BS meter must be off the charts after reading this heading. Your suspicion is understandable. Despite there being a purported cancer cure nearly every week , death rates have only decreased 5% in the last 65 years . But perhaps there was something we missed. A weakness we discovered long ago but only recently determined how to exploit. In 1931, a German scientist was awarded the Nobel prize for discovering that cancer cells metabolise differently than normal cells. In fact, as it turns out, cancer cells have an insatiable sweet tooth. Unlike normal cells undergoing carb restriction, tumor cells can’t just switch to ketones because abnormalities in it’s unusual mitochondria won’t allow it. Instead they just, quite literally, starve to death. In theory this should allow for complete remission of the cancer. I say “in theory” because the current evidence of this working well in humans are either anecdotal or come from studies with small sample sizes. Mouse models however are very promising . More research needs to be done to verify if a ketogenic diet is one-stop cancer eradicating solution or a just one of many tools that, when used in combination, can decrease tumor size. What we know for sure is, at the very least, a ketogenic diet is harmless to a cancer patient. At most it is an anti-drug, anti-invasive, side-effect free, inexpensive cancer treatment alternative that is available to anyone.

 

 

If nothing else, you should take away from this the fact that a Ketogenic Diet may prevent you from getting Diabetes, Cardiovascular Disease, Cancer, strokes and Alzheimer’s, 5 of the top 7 most common causes of death in Canada.

So, I have to ask you, why wouldn’t you want to eat fat??

 

[Pigging Out] – Conclusion

I ate bacon all week and didn’t die.


Why I Did It:

I’ve been chubby since I was about 10. During High School I decided to do something about it so I ran every day one summer and as a result lost a lot of weight… except on my belly. Like my arms and legs would be sub 10% body fat and my abdomen would be closer to 30%. During university it was harder to to get my runs in and so I stopped jogging entirely and instead ate like crap, an eventuality of all university students. Two summers ago I attempted my High School weight lost success again by jogging 5k every other day and eating at Subway for 2 months straight. Jared was wrong. Despite being in a cal deficit for 2 months, I had only lost 4 lbs. Something was amiss  I was doing everything “right” but didn’t have any results to show for it. So I did some research on the matter and discovered some misconceptions that would surprise Robert Langdon.

Tim Ferriss in particular inspired me to challenge convectional wisdom and test things out for my self. So, every week or so I decided to try a new experiment. I realized that not only did bacon have an ideal macronutrient ratio for a ketonic diet while being easy to quantify, the term “eat bacon” seems to be actually intrinsically linked to the term “gain fat” in today’s pop culture. The headline was eye-catching. I brought up the idea of having bacon every day for a week with my parents and they nearly disowned me (just kidding…sort of). After more research and even more people telling me I’m crazy I thought “to hell with everyone, I’ll just do it”.

I’ve been doing a cyclical ketogenic diet with intermittent fasting for 3 months now and this week was the first time I was able to produce enough ketones to be measured. Having the opportunity to monitor this state was valuable enough to justify the diet.

Apparently, according to Google results (or lack there of), the only other person that has tried something similar is the same guy who made Mystery Science Theater 3000, undoubtedly the worlds worst scientist. I know since I wasn’t supervised by a doctor this blog is anecdotal at best, but if you’re skeptical of the results feel free to try it out yourself. For everyone else, hopefully I’ve answered a question that has been keeping you up at night, a question that’s captured your imagination and brought out your greatest fears, a question that’s very utterance sparks a fleeting glimpse of an unattainable future: “What if I only ate bacon for a week?”

The Results:

Note: I went to the gym on Day 3 (est 500 kcal) and played basketball on Day 6 (est 1000 kcal)

Meta note: WordPress is extremely weird when it comes to adding pictures so sorry about the fuzzyness of the last two.

Cardiovascular Effects:

Lipid Profile

For some context:

  • CHOL
    • Less than 5.2 is ideal
    • More than 6.2 is high
  • LDL
    • Less than 2.6 is ideal
    • More than 4.9 is high
  • HDL
    • More than 1.6 is ideal
    • Less than 1 is low
  • CHOL/HDL
    • Less than 3.25 is ideal
    • More than 6.2 is high
  • TG
    • Less than 1.7 is ideal
    • More than 5.6 us high

So it turns out, after eating cholesterol for a week my cholesterol levels are in the ideal range in every category accept HDL. Just in case you missed it, if I were to nitpick, my only problem is that my cholesterol levels are TOO LOW! The only disheartening part was my doctor, despite seeing how low in risk for CVD I actually am, still told me not to eat fat. This low fat dogma has taken on an almost religious level of belief without evidence.

Diet Evaluation:

If someone asked me what the quickest way to lose weight in 7 days is I would respond with “don’t drink or eat anything”. You might also die by the end of the week, but if you manage to survive you’ll notice you lost a ton of weight. Now, how much of that was water? Even better question: How much of that was muscle? Could you adopt this into a lifestyle?

I’m going to compare this bacon diet to my previous diet and also just for fun, a popular 1-week low calorie diet, The Cabbage Soup Diet. I haven’t tried the cabbage soup diet so all my assumptions about it come from the info on its website. For convenience:

BD = Bacon Diet

CKD = Cyclical Ketogenic Diet with Intermittent Fasting (my old diet: basically no breakfast, low carb on weekdays, anything goes on weekends)

CSD = Cabbage Soup Diet ( 9gF, 85gC, 26gP, 500 kcal, source)

So here we go:

  • Fat Loss
    • BD: 9/10
      Because you can measure your ketones in your blood stream, it is probably the only diet where you can quantify your short term fat loss. I can’t possibly think of a better way to get rid of body fat. I would have given it a 10 but realized liposuction is a better method.
    • CKD: 6/10
      Slow but steady. I was loosing 1-2 lb consistently every week, more if I didn’t work out. I may have been in ketosis but it wasn’t enough to be measured on my Ketostix. Fat loss may have been a combination of mild ketosis and beta oxidation (the only other way people can use body fat for energy, occurs naturally during cal deficit)
    • CSD: 6/10
      It is commonly reported to lose 10 lbs in 7 days. I’m not sure how much lost is water but I suspect some of it will me muscle loss since there is very little protein being consumed.
  • Energy
    • BD: 7/10
      Fairly good except at around 4pm where it dipped, especially in the first 2 days.
    • CKD: 9/10
      Exceptional, especially on carb load days (weekend).
    • CSD: 3/10
      I suspect it to be terrible due to the lack of carbs and fat
  • Hunger
    • BD: 6/10
      I got hungry a couple times a day and found myself standing around starving while the bacon was cooking. The odd time I was surprised by a lack of appetite occurred on Day 3 when, just before I arrived at the gym I was absolutely starving but somehow forgot about my hunger during my workout and didn’t get hungry again until 2 hours later.
    • CKD: 9/10
      Almost non-existent, particularly the day after high carb/alcohol intake. If I ever got cravings during the week I would just pop some almonds and be done with it.
    • CSD: 4/10
      I suspect this is gut wrenching due to the cal deficit but you are encouraged to eat as much as you can so I’m not sure. I am sure, however, that the cravings have got to be crazy!
  • Muscle Synthesis
    • BD: 4/10
      It is probably hard to gain muscle on this diet due to the lack of glucose. However, from what I’ve read, over a long time in a ketonic state, your body will adapt to using ketones for synthesis.
    • CKD: 7/10
      High carbs on the weekends can fuel your workouts during the week and synthesis muscle. Pure muscle gains, however, could be enhanced by taking carbs before and after workout.
    • CSD: 0/10
      I’m positive you will lose muscle with this diet.
  • Cost
    • BD: 8/10
      I bought the bacon at different prices but assuming I bought it all at the lowest price I found (Costco) I think I could get just enough bacon with $35/wk
    • CKD: 6/10
      During the week I pretty much only eat salmon, spinach and protein shakes, which comes up to about 45$/wk
    • CSD: 9/10
      Judging by the grocery list I say max 30$/wk
  • Cooking/Cleanup
    • BD: 7/10
      20 min cooking time by oven method, 1 min per strip in microwave method. Only dishes to wash are 1 plate and 1 fork (and optional knife) per meal.
    • CKD: 10/10
      If canned salmon is used (my favorite nowadays), I can put together a delicious salmon spinach salad with spicy mayo in under a minute. Cleanup is the same as BD.
    • CSD: 2/10
      Day 1: Chop, chop, chop, chop, wait for soup to cook, chop, chop ,chop , chop. Day 2: Chop, chop ….
  • Sustainability
    • BD: 2/10
      1.It was getting hard not to cheat and in fact I had to force my self to stay in because I was afraid I’d given to temptation and cheat. To be honest, the only reason I didn’t was because my blogs reputation was on the line.
      2. Alcohol will ruin ketosis and is not allowed
      3. Even after experimenting with different spice techniques I was absolutely delighted to get back to my salmon meals. You know how if you say a word enough times it loses all meaning? Yeah, in the end “bacon” just became “salty meat strips”. Variety is the spice of life and my bacon desired life despite the spice.
    • CKD: 8/10
      I can eat what ever I want and still lose weight but timing is everything. If I have to eat out on the weekday I have to get pretty creative (ask for no buns and they”ll usually give you a knife and fork).
    • CSD: 0/10
      You will feel tired, hungry, light-headed, angry and neurotic ALL the time.

Totals (out of 70)

  • BD = 43
  • CKD = 55
  • CSD = 24

I think I’ll probably go back to my old diet…

[Pigging Out] – Day 7 Recap

Morning Weigh In:

  • Weight: 151 lb
  • Waist: 95 cm

Intake Stats:

  • Total strips eaten: 25
  • Macro breakdown (g):
    • F = 112g
    • C = 0g
    • P = 88g
  • Macro breakdown (%):
    • F = 74%
    • C = 0%
    • P = 26%
  • Total calories (kcal): 1360
  • Total weight of digested calories: 200g

Day Summary:

  • 11:00 am – woke up
  • 12:00 pm – had coffee with Athletic Greens shake and 1 tsbp MCT oil
  • 1:00 pm – had 9 strips
  • 6:00 pm – had 10 strips
  • 9:30 pm – had 6 crispy strips

Notes:

Nice. Just at the nick of time, I seem to have met my 5 lb weight loss goal for the week. I’m not sure how much of it was water weight, but I do know that some of it definitely did come from my fat stores as evidenced by my ketone measurements (which have been on the high end almost all week). Hopefully this should be enough proof to the naysayers that you are in fact NOT what you eat and the eating lots of SATURATED fat will make you lose weight, given the right circumstances.

I am also interested cardiovascular effects of this diet but was not able to get a blood test done till this coming Wednesday, the results from which will only be out on this Friday. I’ll do a full conclusive report either tomorrow or sometime this week and maybe a later post on the results of the blood test.

Tomorrow mornings measurements will be also included in the conclusion as it is a direct result of todays intake.