Seven Months Later – Still at it

It has been seven months and I am still doing well on this diet.

Total weight loss has been almost 70 lbs. Weight loss is slower now but I’ve either been dropping or steady for the past couple of months. My goal weight is still 50 lbs or so away.

Nuts seem to be my weakness. I can eat a 10 oz container of Macadamia nuts (at 2200 calories) and still want more. I have managed to stay keto every day for the past 7 months with no cheat days. I know what would happen if I cheat.

I have not been bike riding since I got the new trainer three months ago. I have done zero exercise but I have been a lot more active since I am so much lighter. I am considering starting to ride the trainer to get ready for the summer.

I hired a housekeeper to do a deep cleaning but have been able to keep the house cleaner generally now since I have more energy.

Blood sugar numbers have been great as well. Still taking Metformin (when not extended fasting). Blood sugar numbers have been in the 100-110 range except in the early morning when they are typically about 10 points higher.

I still do OMAD (One Meal a Day) intermittent fasting.

I am going to start another extended fast today. Last two were 10 and 9 days. I’d like to make it another 10 days this time.

Bicycle Trainer

Received my new bike trainer today.

Got a real workout just setting it up. Linking the videos I used to get past the rough parts below.

When I bought the trainer, I purchased a new smooth tire to replace the knobby tire that was on the bike. Getting the old tire off was tough but getting the new one on was even tougher.

I bought a new inner tube to match the tire size and once I got the new tire mounted I had a problem with my pump and the tire valve. My pump, like all cheapo pumps has a Schrader valves and my new tubes were Presta valves. Went to Bikes Unlimited and they had an adapter for $2.

Priced handlebars there ($20) and want to get a new seat too ($40+).

Took a break then did a short six minute ride. I forgot how the shifter works (there is a second button behind the bars.

Had to adjust the breaks.

I decided I wanted to change the bike from a mountain bike into a comfort bike so I went back to Bikes Unlimited and bought a comfortable padded seat plus cruiser handlebars. Here is the result.

p1010478-cropped

I like it! Now I just need to ride it.

Another fast so soon?

I started a new fast on Sunday so I am at day 4 now. So far it is going very well. Not very hungry and not too grouchy (that I can tell). I’ve dropped off half the weight I regained over the four days of eating.

Stopped taking Metformin on the third day of this fast. My blood sugar numbers are up a bit but still on the low end. By dinner time last night my Blood Sugar was 88.

Considering starting up some exercise. Not for weight loss, it might in fact hinder some weight loss. More to work on my Blood Pressure. I have had a nice mountain bike since 2007 but I rarely ever ride the bike. So I bought a trainer which is attaches to the rear tire and turns the bike into a stationary bike.

40-5838-whi-angle

One of my Keto/fasting heros, Tom, uses an ap called Kinomap. It lets you ride in different places in the world where people have recorded videos of their rides.

I pulled the bike out of the basement, cleaned it off and pumped up the tires. Hopefully I will be in riding shape by Spring. There’s a great bike trail very near to here,

GREAT ALLEGHENY PASSAGE ®

150 miles of biking and hiking from Cumberland, MD to Pittsburgh, PA

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Deaths from Exercise of Men in their 50s

  1. From Bob Pease (What’s All This Widlar Stuff, Anyhow?), p 118.

we got the word that Bob Widlar had passed away on February 27, 1991, at the young age of 53 …he had been jogging on a sidewalk, in a steep hilly section of PuertaVallarta, and died of a sudden heart attack

2. My friend Bob P age 52, went out for a brisk walk, came home and passed away.

3. My own medical doctor, Frank F. R. Perrone, MD, 53, who used to always tell me to lose weight was out jogging when he died.

4. James FullerJimFixx (April 23, 1932 – July 20, 1984) was an American who authored the 1977 best-selling book The Complete Book of Running. He is credited with helping start America’s fitness revolution, popularizing the sport of running and demonstrating the health benefits of regular jogging. He died of a heart attack while jogging at 52 years of age (Wikipedia).

A good Article in Men’s Health on the subject (Death by Exercise).

Exercise vs Diet

The common mantra is “get more exercise”. I looked earlier in another post at how much exercise (filter by the tag exercise). My question is whether or not exercise helps in weight loss and if so, how much?

Turns out exercise doesn’t help all that much in weight loss.  This study looked at just how much exercise helped in weight loss (Exercise training versus diet-induced weight-loss on metabolic risk factors and inflammatory markers in obese subjects: a 12-week randomized intervention study).

The study was 12 weeks long and looked at the effects of diet alone, exercise and diet, and exercise alone. Seventy-nine obese subjects were recruited for the study.

Weight loss was virtually identical in the diet only and the diet plus exercise groups. The exercise only group lost significantly less weight.

The key item to note is that both diet and exercise and diet alone both reduced the metabolic syndrome (Insulin Resistance) significantly.

After the intervention, a significant decrease in the number of subjects with the metabolic syndrome was observed in both the DIO group and the DEX group (both P < 0.05; Table 2).

In fact, the Glucose level and Insulin Resistance was more improved in the diet only (DIO) group than in the diet plus exercise (DEX) group.

So you might want to consider the advantages of Diet Only although it looks as if Diet plus Exercise won’t hurt your numbers too badly.

 

Fat Adapted Athletes

Here’s a great study on fat adapted athletes (Enhanced endurance in trained cyclists during moderate intensity exercise following 2 weeks adaptation to a high fat diet).

The study looked at five cyclists and compared them on a High Carb vs a High Fat diet.

Despite a lower muscle glycogen content at the onset of MIE [32 (SEM 7) vs 73 (SEM 6) mmol · kg −1 wet mass, HIGH-FAT vs HIGH-CHO, P < 0.01], exercise time to exhaustion during subsequent MIE was significantly longer after the HIGH-FAT diet [79.7 (SEM 7.6) vs 42.5 (SEM 6.8) min, HIGH-FAT vs HIGH-CHO, P<0.01]

Looks like they have an almost 2x advantage when it comes to endurance.

How long did it take to convert these athletes from Carb Adapted to Fat Adapted?

These results would suggest that 2 weeks of adaptation to a high-fat diet would result in an enhanced resistance to fatigue and a significant sparing of endogenous carbohydrate during low to moderate intensity exercise in a relatively glycogen-depleted state and unimpaired performance during high intensity exercise.

Only two weeks!

Ketogenic diet and physical endurance

A study was done on the effects of a ketogenic diet on physical endurance (The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation).

The subjects of the study were.

five well-trained cyclists

The subjects were.

eucaloric balanced diet (EBD) for one week providing 35–50 kcal/kg/d, 1.75 g protein/kg/d and the remainder of kilocalories as two-thirds carbohydrate (CHO) and one-third fat. This was followed by four weeks of a eucaloric ketogenic diet (EKD), isocaloric and isonitrogenous with the EBD but providing less than 20 g CHO daily.

The result was:

Neither clinical nor biochemical evidence of hypoglycemia was observed during ENDUR at EKD-4. These results indicate that aerobic endurance exercise by well-trained cyclists was not compromised by four weeks of ketosis. This was accomplished by a dramatic physiologic adaptation that conserved limited carbohydrate stores (both glucose and muscle glycogen) and made fat the predominant muscle substrate at this submaximal power level.

 

Ketosis and Insulin Levels

Noticed this morning that my body was out of ketosis. My detection method is the metallic taste in my mouth when I am in ketosis. Now, 2 hours later I am back in Ketosis. My pump delivers .5 U/hr between 4 AM and 12 PM. The rest of the time I am pumping .25 U/hr.

I am not adding any bolus today so that I can try to understand the effects. I took a Metformin 850 mg when I got up so part of the following effect may be from the Metformin. Numbers were up early on but I am watching the numbers over the day.

  • 7:20 – 130
  • 8:20 – 154
  • 9:20 – 130
  • 10:20 – 116
  • 11:20 – 118
  • 12:30 – 127 (physically active – working in the kitchen)
  • 1:20 – 118
  • 2:20 – 108
  • 3:20 – 111
  • 5:40 – 113

I have gotten pretty much the same response when I used Insulin so why use Insulin?

 

Get More Exercise

Get some aerobic activity can translate into “get off your lazy behind” to some people. I am one of them. Now if I’m more than 100 lbs overweight how easy is it for me to get more exercise? Now suppose I’m eating all three recommended meals and suffering the insulin rise that comes with those meals.

I propose this idea for those who tell me to get more exercise. They need to strap a 120 lb weight on their back and hop on the stair machine or the elliptical. Because that’s what it is like when I get on one of those machines. My pulse rate goes up when I get up to walk to the bathroom. My guess is that my muscle mass is as much as most skinny people. How many of them can walk a mile with a 120 lb weight strapped to them?

I’ve only been on this Intermittent Fasting “diet” for about 10 days but I have a lot more energy. I can’t stay in bed long and I am awake late. I actually cleaned up my kitchen for the first time in 2 years. I cleaned out my living room and hauled a bunch of old bottles to the recycling center today (I am on a week stay-cation with the kids). Most of my house looks like I am no longer a hoarder (a joke not intended to insult those with the real condition).

When I lost 70 lbs back in 1997 I was able to do a lot of physical activity. I rode my bike and roller bladed around the neighborhood (my age at the time was upper 30’s). I long for the day when my body isn’t so pulled down by gravity that I moan to get up.

Benefits of Exercise

It is known that exercise lowers insulin resistance (The science -Effects of Exercise on Glucose Tolerance and Insulin Resistance). From that page.

Preliminary results are presented in this paper showing that prolonged, strenuous and frequent exercise can also completely normalize GT by decreasing resistance to insulin in some patients with mild non insulin dependent diabetes mellitus (NIDDM) and in some individuals with impaired glucose tolerance (IGT).

What constitutes prolonged, strenuous and frequent exercise? The abstract continues:

The amount of exercise required to normalize GT in such patients appears to be in the range of 25 to 35 km per week of running, or a comparable amount of another form of exercise, performed on a regular basis.

That is 15-21 miles a week. I wonder how many years it would take to work up to that level if exercise? At 4 days a week, that’s running 4-5 miles a day. I am sure there are people who can and do that but really? The level of exercise it would take for a non-mild T2D to reverse their condition is pretty extreme. How many people are able to keep that up over their lifetime without some injury which stops the running?

Add to that their statement:

Exercise appears to be effective in normalizing GT only in patients who still have an adequate capacity to secrete insulin, and in whom insulin resistance is the major cause for abnormal GT.

I wonder how much my pancreas still can make? I guess I will find out as I lower my external Insulin.