Day 7 of 90 Day N=1

Hello again!  Dr. Matt here checking in for the end of week 1.  It’s been a pretty great week far.  Other than on Wednesday, I really didn’t have any problems with cravings, and at no point did I have experience any real hunger.

As far as exercise this week, I didn’t really do too much.  Monday I did a my body weight circuit which consists of the Primal movements outlined in the Primal Blueprint (which I highly recommend picking up the newest version, which you can get here).  That workout looks like this:

Standard Push-ups: 3 sets of 10

Air Squats: 3 sets of 20

Pull-ups: 3 sets of 10

Plank: 4 sets of 30 second holds

Now, my starting at 330 lbs, I had to modify.  I did as many regular push-ups as I could do until I started to fail, and would finish on my knees.  I had no problems with squats, just need to work on my depth.  Pull-ups are being done with resistance bands right now.  Once I get down to 260, I’ll start doing assisted pull-ups.  And plank is being done on my hands, and not my forearms.

That was Monday’s workout.  The rest of the week I tried to get as much walking in as I could over my lunch break, but I didn’t really get another workout in until yesterday (Saturday).  I woke up and did a 30 minute DDPYoga Workout.  That was it for real exercise, but I will tell you that the rest of my Saturday was spent taking stuff out of storage and moving all day.  We cleaned out the back of my dental office getting ready for the remodel that starts tomorrow, and we had to move stuff that looked like it’d been in that building for the last 60 years.  It was kind of cool the old-old school dental equipment (I’m surprised it wasn’t belt driven with a foot pedal), but that stuff was HEAVY to move.  After my team and I finished with that, then I went to help my folks move stuff out of their storage unit.  Which ended up taking 4 truck loads.  So yesterday was a VERY active day.

Alright, so with all that let’s take a look at where I’m at.

Weight:

Boom! Down over 12 lbs in less than a week.  Now let me be clear, a lot of this is water weight.  I want to make sure both you and I are fully aware of this.  The reason why a lot of folks lose a ton of water weight when beginning primal, LCHF, or keto diets is because of two things:  insulin and glycogen.   As noted by the American Journal of Physiology [1], when insulin levels are lowered the kidneys start getting rid of excess sodium from the body.  Lower insulin can also help improve blood pressure as also noted in that study.

Next up is glycogen.  It’s been said that a healthy adult can store around 400 grams of glycogen in the liver, and about 100 grams in the muscle.  This is the conventional wisdom, but I’m having trouble locate the actual scientific sources of this, so take it with a grain of salt.  But let’s say the conventional wisdom is correct.  (Edit:  Busted out my Textbook of Medical Physiology by Guyton & Hall 11th edition, and they state that liver cells can store up to 5-8% of their weight in the form of glycogen and muscle cells can store 1-3%.  Page 832 of this edition if you want to check it out).

So that’s roughly 500 grams of glycogen storage.  And each gram of glycogen caries 3 grams of water [2].  So that means if you deplete you glycogen stores, you can be losing 1.5 kg or 3.3 lbs in water weight.

So of the 13 lbs I lost this week, was it ALL water weight?  Doubtful, but I’m sure it played a part.  What will be interesting is from this point forward.  Do I have that much more excess water weight to lose?  If not, how will it effect the rate at which I lose? Also, I’ll be picking up a blood pressure cuff to use so I can start reporting that as well.

Ketone level:

Getting closer!  Still not quite to a state of nutritional ketosis, but I’m on my way.  A normal person can enter nutritional ketosis relatively quickly, 2-4 days usually.  Here it’s taken me over a week.  That goes to show how insulin resistant I truly am.  It also shows how I need to be super diligent.  If I were to slip up or have a “cheat”, it could take me a whole week to get back into ketosis!  Not worth it.

That’s it for week 1!  Stay tuned as I’ll chime in mid-week for a quick check in.

Day 3 and 5 of the 90 day Experiment

Hey gang,  I wanted to give a quick update.  Things have been going pretty well.  Days 1 and 2 went without a hitch.  Day 3 I had a pretty big dip in motivation and energy.  Unsure if it was because of diet or just because Tuesday was a tough day at the office and wiped me out.   That being said, still sticking 100% to the meal plan.  No problems with hunger so far.  Did have some wicked Diet Coke cravings on Wednesday, but I was able to fight them off.

Day 3 reading

As you can see, no change in the meter yet.  Which doesn’t worry me too much, it can take a few day.

Day 5 reading

Slight uptick, but still not into nutritional ketosis.  That takes a reading of 0.5.  But we’re getting there.  Will take another reading, and my next weigh in, on Monday.

Day 1 of my 90 day N=1 Keto experiment

Today, February 6th (EDIT: I know, this wasn’t posted until 2/7; but it WAS written on 2/6), marks my 1st day under a fairly strict, 90 day self-experiment.  I will fully admit, I have not been practicing what I preach lately.  I have not been eating primal (booze and diet soda isn’t considered primal in case if you were wondering), and I haven’t been sticking to whole foods like I should be.  I’ve been using the transition with the offices and all the travel lately as an excuse.  And yes, while being on the road 4 out of the 5 weekends (New Year’s included) in January wasn’t a big help, there still isn’t a legit excuse.  Now that I’m done traveling so much and things are settling down at the office, I can do a deep dive into getting my nutrition on point and healing my body.

 

So here’s the deal:

 

For the next 90 days, I am going to be strict primal and keto.  Meaning no processed foods (other than some vitamins and supplements I’ll describe later), and I will be testing my BLOOD ketones using my newly acquired Precision Xtra blood glucose and ketone meter.

 

Starting point:

Weignt: 329 lbs

Waist: 55″

Day 1 Blood Ketone reading:  0.1 mmol (ie NOT in ketosis, remember nutritional ketosis is generally considered 0.5-3 mmol)

 

Calories:

 

For my breakdown in calories, I used the Ketogains macro calculator.  This is IMO one of the best nutritional calculators on the Internet, especially if you’re wanting to be in ketosis.   You can find it here: http://ketogains.com/ketogains-calculator/

 

My breakdown is like this:  1860 calories (shooting for a 25% deficit).  Shooting for about 150 grams of protein, 25 grams or less of carbs, and 125 grams of fat.

 

Meal plan and supplements:

In the morning after any recordings needed for the day, a Keto OS shake.  Keto OS is an supplement that is a supply of exogenous (made outside of the body) ketones in the form of beta hydroxybutyrate.  I’ve been reading some interesting stuff from folks like Dr. Peter Attia and Dr. Dominic D’Agostino  on the therapeutic benefit of exogenous ketones that I’m going to give it a try.  We’ll see how it goes.  That being said, I AM NOT RELYING on this.  No pill, powder, or potion will make up for a crappy diet.   Total calories: 41-100 depending on the form and flavor.  I’ll be alternating between Max Maui Punch and Orange Dream.

 

1st meal of the day: 2 eggs, 2 slices of bacon, black coffee or tea.  280 calories

 

2nd meal of the day:  Large salad with either a can of Tuna or Sardines with a high quality dressing.  650-800 calories.

 

3rd meal of the day:  Fatty cut of meat and green leafy or non starchy veggies.  ~700 calories.

 

 

As far as exercise goes, I’ll be doing some bodyweight work (pushups, squats, pull ups, and planks), along with some yoga and kettlebell swings.  And I’m going to try to get out for a walk over my lunch hour if the weather permits.  This exercise is really for general health, strength, and flexibility.  It’s not really to lose weight, as many studies have shown that exercise is ineffective for weight loss

 

There you have it.  I’ll be checking in at least once a week, but ideally I’ll be posting when I measure blood ketones which I’ll be doing every other day.  I’d do every day, but those strips are damn expensive.

 

Stay tuned!