​It's that Darn F-Word Again!11/6/2018 
2 Comments

 

Yep – today we are going to talk about Intermittent Fasting, also known as IF or IMF.  The concept is easy to explain: eat a little, fast a little, eat a little, fast a lot; eat, fast, eat fast.  Easy peasy.
 
My favorite one is quite popular and is easy because you are sleeping through a lot of the fast, is to eat your meals in a six hour window, and then don’t eat, or fast for 18 hours. So you could skip breakfast (yes, it’s okay to do this); just eat lunch and then dinner in a six-hour window; and then don’t eat for 18. Or, just eat breakfast and lunch, skip dinner and then fast for 18 hours.
 
Other popular versions are 16:8, or 24 hours of fasting every other day; or 5 days eating, 2 days fasting.
 
Note – during your eating times, often called feeding or feasting times by fasters, you do NOT eat for the entire 6 hours or whatever your eating hours are.  You are not supposed to act like you are at an all-you-can-eat buffet! You are doing this fasting protocol presumably for health reasons, so stick to your healthy meal choices as much as possible.
 
Now that being said – if you tumble into the carb barrel and have to eat your way out, Intermittent Fasting is a good way to start repairing the cellular and hormonal damage you have done to your body.
 
Before I get into the benefits of IF, let me share with you the main reasons I love to practice this form of fasting.
 
First, it is really pretty easy.  Like I said, you are asleep for a lot of the hours.  Also, since I am on the Ketogenic food plan, the fat content of my foods is satiating, so I’m not as hungry as when I was burning glucose for fuel. With high carbs, my hunger pangs were dramatic and hysterical, “Feed me now or we will die!!!!” As a fat burner, they are mostly nudges.
 
Second, and most important. I am learning a great deal about my relationship with food and my body during these intermittent fasts.  I have learned that much of my desire for food is out of either boredom or habit.  Either it’s “time” to eat, or I’m just looking for a distraction and for years, food has always been a great one.
 
Third, I have learned that often during these shorter fasts– from 16 to 24 hours, a drink of water, electrolytes or a pinch of Himalayan sea salt is all I need.  I wasn’t hungry – just dehydrated.
 
Lastly, it helps me get acquainted with what hunger feels like and to know that it is not scary, but rather, it is a rest break for my digestive tract and a chance, if long enough, for my body to do repair work.  When I was overeating I rarely experienced true hunger. During these fasting periods, what I feel is a lightness.  I’ve come to learn and enjoy the empty feeling in my stomach.  And I’ll tell you what -- It sure feels a heck of a lot better than the turkey torpor, junkyard dog, stuffed feeling we have all experienced a few times on our lives.
 
Now for the universal benefits of Intermittent Fasting:
 
Reduction in inflammation (all mine is gone!)
Weight loss  (so far 30 pounds in 3 months)
Reduction in T2 Diabetes (no longer have T2 diabetes)
Reduction in blood pressure and resting heart rate
 
What we are doing during these fasting times is shifting our body’s cellular and metabolic processes. One result of this shifting is a positive stressing that can result in autophagy, which is our body’s way of housekeeping or removing undesirable cells from our body.
 
Challenge – whatever diet or eating lifestyle you are on, take a break from eating for 12 hours, 18 hours or even a day.  Get in touch with your hunger and your feelings about food.
 
One caveat – it is easier to do any of the above once you’ve been on the Ketogenic lifestyle for at least a week or two.  Why? Because you have already converted from using glucose as a fuel to being a fat burner which is like going from gasoline to rocket fuel.
 
If you are currently eating high carbs and sugar you certainly can and should give this a go, but your first day will be detoxing from the carb and sugar mess in your cells so it will be a bit rocky – worthwhile – but rocky.
 
And I know, I know – repeat after me:  “I should get my doctor’s approval for any drastic change in my diet. “ (I’m supposed to say that.)
 
Research nerd that I am, I would like to recommend two books by Dr. Jason Fung that were informative and show that the medical community is just now beginning to see that we’ve been approaching health, obesity, diabetes, heart disease, and other chronic illnesses from a “Magic Pill” viewpoint rather than from a cure.  The books are listed below.  
 
Here’s to our health!



2 CommentsMy First Fast - 48 Hours10/26/2018 
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The Last Supper.

Well, if you're going to do it, might as well do it big!  I decided to start a fast, as an experiment (always using my body as a guinea pig) because I had Friday and Saturday off and a conference on Sunday.  I forgot that I had plans on Thursday - so rare that I do.  But fortunately, my friend, Anna Hawe, an artist and culinary wizard, prepared a Keto supper for us before we, along with our pal, Mo, who orchestrated the gathering, left for the Wailin' Jennys concert.
Just take a look at this feast and try to tell me that eating Keto is boring!  Wowza - everything was fantabulously scrumptious.  
So the fast begins.

Obviously, the first 13 hours of the fast were easy.  I was sleeping.  I woke up and got on the scale to get a starting weight.  I'd gained a pound (1.7 to be exact) after last night's feast, but it was worth every delicious bite.  So I started this fast at 187.7.

I am now at 16 hours.  Some books I have read say one can put butter and/or heavy whipping cream in one's coffee on a fast (ie, Bulletproof coffee), but this doesn't make sense to me.  So on my fast - however long it may be - I am having my coffee black, water, electrolytes, and maybe bone broth.   So far I feel fine.  Energy is normal.  Mild hunger pangs that can be easily ignored.  And since it is pre "lunch time" the only thing I've missed is my Bulletproof coffee, but without regret.

Medically - here's what's happening:

While I was sleeping, my blood sugars fell and I finished digesting that fabulous feast.  My body was no longer producing insulin.  About 12 hours into this journey - about the time I was waking up, my digestive system began to rest and my body could begin a healing process.  My Human Growth Hormones began to increase and glycogen is released to balance my blood sugar.

As I am writing this at 16 hours - my body is easily burning fat (more so because I began this fast already in a ketogenic state).  My human growth hormones are ramping up even higher.  All is good.  My goal is to get into a state of autophagy.

I'm 18 hours into this fast.

Mildly hungry.  It's about my typical lunch time.  It's a chilly day and warm food would feel nice.  But I turned up the heat and put on a sweater.  Not in the mood for a warm cuppa.  Just water.  Might also be bored and use lunch as a distraction.  So I'm moving over to my bead table for a few hours to create jewelry.

Medically - here's what's happening:

Regarding the chill, it's part of our body's adaptation process.  When fasting, the core of the body temperature drops.  It's a deeper chill than fingers and toes.  It is truly core. 
​
This is the time where the HGH really kick into high gear.  So here's hoping mine will!

24 hours - 7 pm

Feeling fine.  Had a few mild beginnings of headaches today so each time I ate a pinch of Himalayan sea salt and was fine.  Had one brief, non-urgent hunger pang dance through.  Easily ignored.  

I decided to have some bone broth.  I have been hesitant to try it because it sounded gross to me (as did Bulletproof coffee the first time I heard about it and now I LOVE it).  I purchased Epic Artisanal Bone Broth - both the Beef and Jalapeno Sea Salt, and the Chicken.  Very tasty.  I'm on board with this.  The Beef and Jalapeno Sea Salt was my favorite.

Since it was chilly in the house, and my dogs were needy, and I had a good book, I retired to my nest and read, all snug and warm for a few hours.  I had a wonderful sleep but for the gazillion times I had to get up and pee.  

Medically - here's what's happening:
​
Autophagy begins about now.  This is the purpose of the drill - to eliminate weak or dead cells.  All glycogen stores are drained and ketosis is king!


36 hours into fast - 7 am

Happy day!  Up and at 'em.  Feeling normal - haha, whatever that is.  Weighed in at 186 --- after peeing so many times during the night, the loss is water weight.  Ready to start a new day - I purchased some cold brew coffee since now that I've been doing Bulletproof coffee, I no longer grind my own beans and hence, my homemade black coffee is disgusting.  So I'm enjoying a morning of jazz, cold brew black coffee and lots of water.

Medically - here's what's happening.

Autophagy increases 300%.  This is the bonus.  And probably why I am urinating so much.  The human body is amazing and has its own ways of regenerating, rejuvenating and healing itself, if we only let it.

44 Hours into the Fast - 3 pm

I was surprised that I found this day a bit more challenging than yesterday.  Not bad, but the hunger pangs or the emptiness of my stomach seemed to nag all day.  Not frantic or starving, but I was aware of it most of the day.  I think it was because I spent the day working on beading jewelry and this allows my mind to wander and it wandered to thoughts about food.  My guess is that if I were at work or busy with something that occupied my mind, I wouldn't notice it.  For example, now as I type this entry, I am fine and feel no hunger.  So I will plan my next foray into fasting on days I work or have mentally demanding projects or physically active ones.

Had a cup of the beef bone broth earlier and it was warm and yummy.  I still have a chilled core and it doesn't help that it is a cold and damp day weather wise.

Medically - here's what's happening

As I approach the 48 hour mark, autophagy increases about 30% more.  My immune system resets and regeneration has begun to occur.  And medically, there should be an increased reduction in my inflammatory responses.  By the way, at 72 hours of fasting, autophagy maxes out.  
Take Aways

Hunger -- not bad.  I had one spell around lunch time the first full day that was noticable and lasted almost an hour.  And one short one around dinner time that same day. On the second day - between 36 and 48 hours, I had a gentle hunger feeling most of the day.  I could ignore it but it was always there.  How much was the habit of "meal times" or boredom, I don't know.  I know I eat at scheduled times rather than when I am truly hungry so fasting helps me to  learn about  and undo this habit.  

Energy -- for me, for this 48 hour fast, my energy remained the same as usual - no highs or lows.  I'm a sedentary person anyway - chores, beading, reading, writing.  All was the same during the fast.
My research indicates that there is a euphoic and high energy time after the 3rd day.  Since I had a conference to attend on what would be my 3rd day, I decided to break my fast after two days.  But will "guinea pig" myself with longer fasts to check out this euphoric, high energy feeling that fasters discuss.

Fasting - Very doable.  My research indicated that hunger would happen on Day 2 - and the way I started my fast the night before - mine was pretty much on schedule.  The hunger I felt today was just nagging - not terrible, just there. I notice too, that besides "meal times," I also eat out of boredom so it was important that I kept busy during the fasts.  And lesson learned -- during non-fast times, to ask myself:  Are you really hungry or just bored?  And if bored - go do something else!!!!

Lastly, I will continue trying different fasting protocols.  I enjoyed stretching myself and learning about what happens in my body when I do.  I will soon blog about two much easier fasting protocols that I really enjoy.

And oh yeah, remember, I'm not a doctor, nor pretend to be.  Just a research nerd and a person always testing, experimenting and asking "Why?" and of course, "How?"  Always get medical advice before you do things like this.  Even I did.  Sort of.

​How many of you know about ghee?  If you do, you are one of the many who are absolutely in love with this fountain of health and flavor.  If you have not experienced it, get ready for a healthy taste treat.  (By the way, if is pronounced with a hard g like in "go" only gee.)

Ghee has a rich history in the ancient tradition of Ayurveda and is frequently found in Indian cuisine.  It is made by simmering butter until the milk solids such as lactose and casein separate and are removed along with water.  Therefore it is basically lactose and casein free. It has a rich, nutty flavor that enhances any cuisine.

In last week's blog on Bulletproof Coffee, I stressed that you want to use grass-fed butter or ghee.  I find it is easier to get grass-fed ghee because it can be ordered online.  It comes in a jar and does not need to be refrigerated.  What is so important about using this grass-fed saturated fat?

To start with, you get several key fat-soluble vitamins, namely A, E and K2.  Contrary to public belief - you really don't get A from carrots due to the lack of absorption, whereas, since A in ghee is fat-soluble, it is easily absorbed.  

One of the benefits of K2 is that it is a carrier of calcium and again, being fat-soluble, it too, is easily absorbed.

Here are some more benefits of using ghee:

• It has a high heat or smoke point so it is great for cooking and sautéing.  
• It strengthens the immune system.
• It is beneficial for maintaining a healthy heart.
• It reduces inflammation (especially in the gastrointestinal tract).
• It helps prevent macular degeneration.
• It aids in reducing oxidative stress* in the body.
• It aids in weight and fat reduction.

In last week's blog on Bulletproof Coffee, I talked about Medium Chain Triglycerides.  Because ghee is rich in these MCT's, they are absorbed directly by the liver and burned as energy.  This is one of the reasons why and how it burns other fats and aids in weight and fat reduction.

We could stop right here and be joyously giddy about using ghee, but let me share a few more factors that aid our health.

It is a good source of Conjugated Linoleic Acid (CLA) - another fatty acid, with some powerful health benefits such as it:

• reduces body fat
• helps prevent cancer
• alleviates inflammation
• and lowers blood pressure

It is also a source of Butyric Acid, a short chain fatty acid.  This acid is known to:

• promote healthy insulin levels
• fight inflammation
• help promote a healthy gut
• and support the production of T cells to the gut to strengthen our immune system.

Who wouldn't want to use this healthy saturated fat?  Aren't you glad you know about it, if you didn't? I use it in my Bulletproof coffee.  It has such a rich, nutty flavor.  It is great on veggies and to sauté anything from meat to fish to scrambled eggs.

If you are on Keto, this is a must have item.  And....I love that is is a natural, real food!

*Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.

Dang!  I thought this was going to be a simple blog post explaining Bulletproof Coffee, until I opened the door to Pandora’s Box of debate, dialogue and disagreement about something so seemingly simple as our morning coffee.
 
In this week’s blog post, my goal is still to keep it simple.  As we go down the road with my weekly posts, we can get into more discussion and debate.  So today is the simplified version.
 
What is Bulletproof Coffee?
Easy.  It is coffee with fat mixed in.  Period. 
 
Why?
Ahhh….now it gets interesting.  When one is on the Ketogenic Diet, we transform our bodies into fat burners, ie, they convert from being sugar burners to being fat-adapted. And this is a good thing for many reasons.  After a fast, which happens during the night when we sleep, our bodies need a fat source to get that glorious action going again and Bulletproof Coffee is a great way to jumpstart this amazing fat burning our bodies do.   Again, easy.
 
But here’s where it starts getting controversial.
 
1.  Is BPC (Bulletproof Coffee) a substitute for breakfast, or breakfast itself?
 
When I first started Keto, I had both BPC and then a fatty breakfast, like a cheese omelet or bacon and eggs.  But after a few days, my body was letting me know that this was too much. Many of the Keto practitioners use BPC as their first meal of the day and don’t eat until several hours later.
 
I was old school brainwashed in thinking “breakfast is the most important meal of the day.”  I thought I would crash and burn without breakfast; and worse, as a frequent carsick vomit comet, I was convinced I couldn’t ride in the car without breakfast. Wrong, wrong, all wrong.

I remember my first car trip after converting to BPC only for breakfast. I brought a snack for this two-hour drive.  I was sure I couldn’t make it without food!  My worries were for naught. The trip was easy, my energy was good and I arrived safely at lunch time, only to find lunch was delayed an hour or two. Amazingly, I was fine.  No hunger pangs.  Good energy.  Wasn’t the least bit hangry, and I thoroughly enjoyed my lunch.
 
So for me personally – Bulletproof Coffee is my breakfast.  As in: break my fast.
 
2.  Pandora’s box springs wide open with the question:  How do you make BPC?  
 
Before we start, let me share with you that I am a true coffee snob.  I love my coffee rich, dark and black.  The thought of putting anything in my coffee was abhorrent to me.  Ironically, I also love butter.  I would easily but a tablespoon of butter on a wee crust of bread and savor the flavor. But to add the two together made me gag. Yuck.
 
And of course, two of the ingredients of BPC are black coffee and unsalted butter (preferably grass fed).  On day one, I absolutely could not do this, so I eased my way into the concept by putting heavy whipping cream in my coffee.  Didn’t love it, but I lived.
 
On day two, I still used heavy whipping cream but I added butter. Still didn’t love it, but I didn’t gag and I finished it, albeit with my face clenched in mild disgust.
 
Fast forward – now I absolutely love it and look forward to it!!!
 
So we have the first two ingredients – and there is not much controversy here  (not much, I said – but yes, still controversy – amazing the stuff folks can argue about):  Coffee and Butter (preferably grass fed).
 
The third ingredient is some kind of oil.  I am not a fan of coconut oil, but many recipes called for it, so I used it.  It was okay.
 
Then I learned about MCT oil – Medium Chain Triglyceride oil – so I switched from coconut oil to MCT oil.
 
Technically – Coffee, butter and MCT oil is a sufficient recipe for BPC, but I have not yet weaned myself from heavy whipping cream, so I keep that in my brew and add a dash or three of cinnamon.  
 
Here is a good time to explain why advocates of BPC like MCT oil vs. coconut oil or another fat.
 
MCT is a fatty acid that is easily converted to energy.  It increases our endurance, enhances our metabolism and suppresses hunger.  It’s a quick and clean source of energy for our brain.
 
Two main components are Caprylic acid – often sold as “Brain Octane” – it breaks down fast and supports brain function, and Capric acid which  has a slower rate of absorption.  A third component – caprolic acid is often known to cause “disaster pants,” so start using MCT’s gradually.
 
These acids bypass our digestive tract and go straight to the liver where they break down into energy packets known as Ketones which enter our bloodstream as fuel.
 
3.  What are some of the controversies?  What aren’t!! From the type of water we use (I recommend filtered) to the type of coffee bean.  Do you know some folks are even selling Bulletproof coffee beans? My recommendation:  get a good quality bean and move on.
 
Butter – what cows? What grass? Where?  On and on – find a grass fed butter you like and move on.
 
And with MCT’s and Brain Octane – oil or powder?  Add some form of this and move on.
 
 
It doesn’t have to be this complicated.  

The recipe is basically:
 
1 cup of black coffee
1 to 2 T butter
1 to 2 T oil – MCT type is best.
 
To mine, I add a splash of heavy whipping cream and as I said above, dash of cinnamon.
 
Here comes a true confession – not to complicate matters but I want to be 100% transparent with you.    Several weeks ago, as I continue to lose weight, I noticed I had some minor sagging skin on my face—truly minor, but I plan to lose substantially more weight so I wanted to nip this in the bud, so to speak.
 
I did two things.  First – I made an essential oil potion, which I will share another time.  And second, I figured collagen would help.  So I found a product, which I enjoy, by Perfect Keto called Keto Collagen Chocolate that “is a ketogenic diet-friendly protein source that provides a convenient way to obtain the vital collagen peptides missing from most modern diets.”  The label says it is a “combination of grass-fed collagen and MCT powder.”
 
So here is my current recipe:

1 cup black coffee
1 T Ghee (I’ll explain another time – but butter would work too)
1 scoop Perfect Keto Collagen Chocolate powder
1 splash heavy whipping cream
1 dash cinnamon 
(and if I feel like it – one splash MCT oil)
 
Did it help my sagging skin – yes.  But as usual with me, I jump in with several “solutions” at once, so I’m not sure which one or both helped.
 
One last note on BPC – use a blender, if you mix it in a jar or shaker you will just get an oily mess that makes me gag just thinking about it.  By blending it, you get a warm frothy beverage.
 
Don’t like coffee?  Make a Bulletproof tea.  My sister-in-law loves hers, so I know it is possible.  Some make a Bulletproof hot chocolate.  If none of this works – sit down and enjoy bacon and eggs to break your fast.
 
Let’s keep this easy.  After all, it is a lifestyle, not a diet.  And it should flow with ease…we are not climbing Mount Everest here.  We are just looking for ways to restore and maintain our best, healthy, energetic selves.
 

And if you got this far, I shall indeed reward you with an Autumn Pumpkin Spice Bulletproof Coffee recipe!!

2 T butter (grass fed) or ghee
2 T MCT oil
1 cup whipping cream, half and half or unsweetened coconut milk
1 cup black coffee
1/3 cup pumpkin puree
dash of salt
Blend well and top with a sprinkle of cinnamon and nutmeg.  

Sip, savor, relax and enjoy.
 


​

Ever want to change your life?
Or need to?

Well, I sure did.  And I do believe I found a key that has transformed not only my life, but may very well transform yours.  So buckle up.  It's a wild ride to health and fitness.

And by way of a caveat - no, I am not there yet.  I have a long way to go.  So why am I presumptuous enough to start a blog about this journey:

•      I believe in it - after working my way through the shear unbelieability of it.
•      I have made serious progress.
•      Because I am a research nerd and love to share ideas.
•     And mostly because so many people are asking me about this journey that blogging is the easiest way to share.

What I will be sharing in this blog is everything KETO!  I will share not only my journey but research as to how and why the Ketogenic diet works; recipes, and weird stuff I have made that is easy and keto friendly; triumphs, and set backs and how to deal with them.  

The first thing we need to do in any successful endeavor is figure out our WHY.  Why are we doing this?  If our why is important enough, we will succeed.  If it is a wimpy why, we won't.  Easy as that.

My why was my health.  Let me share with you my month of July:

On July 5, 2018 I woke up and struggled to get out of bed. My body hurt at every move.  What the heck happened during the night?  I went to sleep feeling normal and woke up with excruciating joint pain in practically every joint of my body…except my elbows.  I finally got my feet to the ground, but standing up hurt; walking hurt; moving hurt; sitting still hurt.

What the heck was this?

I live with 7 dogs and they do their business on a large washable potty pad in the loft.  Each morning I would squat to pick up their mess and flush it down the toilet.  But this morning, I couldn't squat!  My knees felt so swollen there was no way I could bend them, even a little.  I was able to bend over to clean up the loft, but with lots of pain

Unfortunately, at this same time, a colleague of mine at work was admitted to the hospital with appendicitis so as long as I was alive, I had to go to work.  

I needed 4 Advil - 800 mgs to cut the pain.  As soon as it began wearing off - I needed more.  I knew I couldn't live like this.  I'd blow out my stomach and stress my liver.  But it got me through my work days -- well, until about 4 when I was practically in tears.  I work in a bead store, typically a joyful place but it was hard to be joyful and walk around the store with customers when I was in so much pain.

On my off hours, I Googled myself crazy looking for causes, diagnoses and solutions.  Of course, I had every, or many, rheumatologically diseases - and realistically, none of them

I truly thought it was "Curtains!" for me.  I thought my life as I knew it was over and that old age struck me down at age 68.  I started thinking about selling my home for a single story. 

I also started looking at the possibility of creating a bedroom downstairs - which would mean in my living room.  But if I felt that bad,I didn't need a living room because I wasn't living as I knew living to be.

I also started looking at canes, walkers and wheel chairs.

Fortunately, I contacted my friend whose husband is a Rheumatologist at Mayo Clinic in Minnesota.  They began helping me by reviewing all of my blood tests.  Actually, all of my blood tests were in the in the normal range (except the inflammation one) and he requested some pretty specific and esoteric tests to rule out many acute and chronic diseases that might explain my pain.

When her husband found out I tipped the Toledoes at 225 pounds, he said emphatically (actually, he yelled): "LOSE THE WEIGHT!"  He recommended Keto Clarity by Jimmy Moore with Eric C. Westman, MD.  He said he recommends this book to all of his patients.

I started Keto the moment I got this email - at 3 p.m. August 3rd.  By August 6th, I noticed my pain was subsiding.  Was it a fluke?  By August 7th, I was pain free!  And I've been pain free ever since.  

In my first month, I lost 25 pounds and 7 inches.  Is that my why?  Kinda, sorta.  But my real why is that I never, ever want to feel that much pain again.

For me, Keto not only helps me lose and continue losing fat, but I also have more energy, sleep better and am pain free.  I am Keto for life.  

Want to join me? Sign up for my free newsletter (on that annoying little pop-up when you open this site.)  Comment below and let me know your experiences - your successes and struggles. We are not alone - let's get together and rock this lifestyle!

Please forward this to anyone you know who is interested, or should be, in the Keto lifestyle.


Small Print: I am not a doctor, nor do I play one on the internet. My opinions are just that.  I frequent Google and read lots of articles on health and wellness. We all need to be proactive when it comes to our health.  Check things out for your self and/or find a doctor who is savvy on non-Big Pharma nutrition. ​