This is the most important blog I have ever written, meant to actually affect peoples’ lives more so than just documenting my own way through life.
Many of you don’t know this or have no clue about me, as I try to keep my private life pretty private from here due to the nature of my job – but I have a commute of about 90 minutes each way to work. This is about 3 hours per day, give or take. What I tend to do is put stuff on with youtube as I’m leaving and the autoplay then goes on to the next ones. So, I get about 3 hours of podcasts per day, plus maybe 1 hour a night before bed. I’ve been doing keto research with this for about 2 months. This means I have about 180 hours of listening to tons of research, doctors, and studies. It by no means says I actually HAVE a PhD. Although…if I won the lotto tomorrow and retired, interestingly enough, the first thing I’d probably do is devote my life to academia and be someone that gets 5 PhDs over the next 30 years.
I love to learn. Hopefully, I can share some of my experiences, journey, and “research” (if you call it that) with you here.
Having 2 master’s degrees in non-biological fields means I don’t have the biology background. Or medical. Or anything like that – but what it does tell you is that I’ve done more than a ridiculous amount of research and thesis papers in my life. I also have a propensity to rapidly learn complex topics and master them. I love EVIDENCE. With the internet being the wild west today, you look for rich sources, then find 5 other rich sources who back them up – with large studies, hopefully. I’d love to consider another degree – but I don’t have the time or money, and I’m 42 at the apex in my current field. You follow the evidence, until other evidence refutes this.
This is where I’m at, today. 180 hours of podcasts in, along with 17 pounds of fat loss in one month on keto (my experiment), along with feeling better than I ever have in my life (amazing side effects). I’d love to write a big research paper on this, but in the very end, this might be some life passion of writing a book that 5 people read. At $.99 each, I’d make a cool $4.95 on my trip (minus income taxes, of course). Seriously though, my goal is to go from 372 to 170-190 at a healthy body fat percentage over 3 years. Part of this is documenting it along the way for anyone to follow – and perhaps be inspired. If, at the end of this, I lost 200 pounds through nutrition and healthy means with no surgery…perhaps I can maybe be an inspiration to others. There was a real person trapped under that fat, and you might find that person’s insights and person story moving. And perhaps share it with a loved one who is struggling themselves. Hell, I don’t want the Oprah book club and all of the popularity with that, but maybe paying off a credit card with my story wouldn’t hurt 🙂 It also might be interesting for an “Act 2” career if my primary career goes sideways. All of the fancy people do youtube channels, social media marketing. Maybe I’m a little old school where I’d like to preserve the written word. Maybe I feel I can communicate to others better this way than speaking in front of thousands of people.
When I was a kid, I thought I recalled a story of a great grandfather or something of mine who died from stomach ulcers. I was young when I heard the stories, but apparently he had a “bad stomach” and died from ulcers. I believe I started to get ulcers when I was in my late teens. Had terrible problems at times, stress got to me a lot. I was born in 1975, and in 1996, they first began treatment for ulcers to treat H. Pylori. This sounds hilarious. I had to look this up to verify. You mean, I was 21 before they knew how to treat stomach ulcers?
Well…no, they knew in 1982. But it didn’t become mainstream medical practice for 14 years. Now, everyone knows this. Keep this in mind with everything you read below. This shit is mind blowing.
I just thought this is some shit they knew how to treat since 1945, and my great grandfather was just an unfortunate person caught up in a low-tech era of medicine.
The conclusion here – doctors in 1995 were treating ulcers the same way they did in 1910. Just because evidence is out there for 13 years, doesn’t mean the medical community reacts immediately. It seems to take time. It takes lots of studies. It takes word of mouth. It takes people getting the message out. 30 years after we put someone on the moon in a giant toaster is when we finally figured out to treat ulcers as bacteria?
This is where I’m at today with keto. Yes, I’ve been radicalized, but it’s also because I have been doing the research. It’s not like I read 3 chapters in the Atkins Revolution and started preaching to people. There are ridiculous amounts of studies out there today, and this platform will be used to communicate some high level shit. Look at the academic resources at the bottom to view the evidence and follow the science. I will name some people further down you can start to follow/research for yourself.
The food pyramid
Like stomach ulcers, your doctors are going off of guidelines from 50 years ago. There is clear and convincing research out there today that most people on the planet should be eating a low carb, high fat diet. There is clear and convincing evidence that saturated fat is not bad for you (with the removal of insulin). There is clear and convincing evidence that sugar/carbs have caused many epidemics in this country.
Most people just don’t know this, or they think I’m trying to push a “fad diet” on them. This is not that at all. It’s basically trying to reach out to anyone I know and beg them not to poison themselves with their food. By following their doctor’s advice.
The food pyramid can work. For some. From the videos I watched, it estimates that about 10% of people can handle the amount of carbs suggested in the food pyramid. This means, about 90% of people should NOT be eating like this. My videos also revealed that a lot of pro athletes are also looking into keto now because some – despite looking like Greek Gods – are showing signs of type 2 diabetes. This led them to do their own research and they discovered that the 300-400-800 grams of carbs they’ve been told to put into their bodies since their teens has created insulin resistance and making their insides unhealthy while the outside looks perfect. This is what a lot of people are going through today. People look fine, and everyone is stunned when they are diagnosed with cancer at 44. Or heart disease at 52, despite being a marathon runner. Yes, there is something off with this. Look at the sheer number of women these days getting breast cancer in their 30s. Insane. What is causing this?
All of these people have been told, their whole lives, essentially:
“Eat lots of carbs, be sparing on the fats. Stay away from saturated fats like butter and steak, they will kill you – eat margarine.”
What’s interesting, is the science is pointing to the exact opposite. Just like ulcer treatments – people KNOW this – but it’s not mainstream knowledge, yet. With youtube now, it’s quite possible this starts exploding out.
People need to look at their addiction to carbs very similar to how someone looks at addiction to cigarettes, heroin, alcohol, or any other addiction. Foods taste so good – they reward the pleasure centers of your brain. They make you FEEL good. Well, it’s exactly what they found in studies – that the same pleasure centers of your brain that heroin hit, so did sugar. So – all of those people out there you think are junkies, while you’re eating your ho hos. Well, look in the mirror. I bet you had NO idea you were an addict.
And you fear low carb diets because you can never have that (insert your treat here) again. The fact is, there’s a lot of great substitutes, and similar to Obama’s promise of “you can keep your doctor if you like your doctor”, keto promises, “if you like your appendage, you can keep your appendage. Or eyesight. Or kidneys”. This cures type 2 diabetes. Period. Follow the evidence below, and ask your doctor for guidance, then get a second and third opinion. The answer is not pills. It’s to change your diet. Have concerns? Follow the science below. Don’t rely on 50 year old charts.
Let me be crystal clear. Your body needs fats and proteins from external sources to live. These are called “essential fats” and “essential proteins”. There is no such thing to the human being as “essential carbohydrates”. Re-read this. The human being does NOT NEED CARBOHYDRATES to live. I want you to really think about that. Then think again about our last 150,000 years of evolution.
Then I want you to read the package on half of your food labels that contain “high fructose corn syrup”.
Many of us need lots of vitamins and minerals to survive. True. But there’s no CARB needed for you to live. If you want to eat these vitamins and minerals, you can get them with your veggies. These carbs are usually fibrous and low-glycemic. So, even when these carbs hit you, you’re not being “punched” by an insulin spike, but a gentle nudge. Those punches, over time, create the problems that many of you see today.
Makes you think….
The ketogenic diet is NOT a new fad. In fact, it’s over 100 years old. It was actually one of the earliest treatments for diabetes 100 years ago before drug and big food came into the picture with PACs and subsidies. Apparently, this diet, in a clinical setting, was used to successfully treat children with epilepsy. The keto diet they had was 90 percent fat, 8 percent protein, and 2 percent carbs. Now, the real application of the keto diet today mostly revolves around 30g of net carbs or less, .6-.8 g of protein per pound of lean body mass, and the rest by fat. Some people say “all that fat is going to make you fat”. Well. Sorry, it doesn’t really work like that, unfortunately. More on that below.
What makes you think? Well, what has happened in our country the past 45 years or so…
- Cancer rates are through the roof. Prostate and breast cancer rates are ridiculous. 100 years ago, 1 in 30 people would get cancer. Today, it’s 1 in 3. Why?
- Heart disease. I used to think my natural life just ends with heart disease or cancers. But other countries don’t exactly have these problems. Why do so many people have heart disease now than 50 years ago?
- Why are the autism rates so high today?
- Why is violence in this country so high – we now hear about school shootings daily on the TV. When I was in high school 20 years ago, none of this shit existed. Columbine started a lot of this. But why is the violence so high? We had video games, violent cartoons, and toy guns as a kid and none of us went off the rails. Could the foods we are feeding our children altering their brain chemistry?
- Why are more and more people getting alzheimers and parkinsons?
- Why is the occurrence of diabetes out of control in this country? We have something like 10% at type 2, and another 50 million at pre-diabetic levels (I was one of them)
- Depression – more depression than ever before. Sugar and preservatives do some fun shit to your gut biome. This, in turn, screws with your brain. Want to get rid of some depression? Try looking at your diet. Want to mellow out your moods? Control your hormones properly with keto.
All of the above, interestingly, may be directly correlated with the food pyramid, big food, and big pharma. Don’t get me wrong, if a big pharma company wanted to hire me, I’d work there with zero guilt because they also do a lot of amazingly good things. But some of this is that we just want to fix all of our problems with a pill….rather than preventing the problem in the first place.
What the studies are finding, going back 13 years or so…..is that keto reverses type 2 diabetes. Reverses. As in gone. They are finding that cancer’s primary fuel is glucose, and cannot use ketones. Additionally, adding intermittent fasting to this can essentially – cure/stop or put cancer in remission. But there’s no drug money in this. Saturated fat and cholesterol is NOT the cause of heart disease, it’s carbs and inflammation. Re-read this if you got this far. We have been told since the 80s to ditch the bacon and butter because it’s going to increase your cholesterol and you will die. Well, no. The problem is sugars are sandpaper inside of your arteries, something that is not well known. This causes inflammation. This then has cholesterol going to repair the damage, which then forms a type of scab. Interestingly enough, if you want to cure this, you need vitamin C. Not “abscorbic acid as vitamin C” – but vitamin C like you find in real food like broccoli. Vitamin C reverses this. Well, the big problem is that apparently vitamin C and sugar fight for the same receptors, with glucose winning every time. So, sugar in your body prevents vitamin C from repairing the scab wound. And it continues to get worse, then you die. Not having sugars in your body then allow your body to properly repair itself.
Furthermore, there are now conclusive studies 2+ years old that were published in the New England Journal of medicine that stated that while we have been told we need 2300 mg of sodium per day – the number is actually more like 4,000-6,000 – and those with lower sodium intakes actually had higher rates of death. This hasn’t been refuted. Those on ketogenic diets are actually encouraged to have even more than this because the body doesn’t store water like it does with carb-heavy diets. So, we’ve essentially been told…
You need a low fat, high carb diet with low sodium and about 1800 calories per day.
What they are also finding is calories in/calories out is sort of “not real”. Now, energy balance is important, and you can’t eat 5 pound of chicken wings a day and lose weight, but the strict calorie controls we’ve been on is an outdated model. And, interestingly, it operates somewhat differently when you’re burning carbs as energy or fats.
I can tell you, I’ve done diets all of my life. I’ve followed these stupid guidelines. I’ve listened to every goddamn professional (including a dietician I met 10 years ago) and everyone tells you to eat lots of carbs. I know the ins and outs…and the failures with every diet. Guess what.
In the short term, you lose some weight. You are hungry a lot.
In the middle term, your weight plateaus as your body starts to reduce the energy expenditure to meet what’s coming in. You are more hungry and deprived.
In the long term, you go prolonged periods of time with no weight loss and exercise an hour a day. Nothing you do takes weight off. You might even start to gain some back. People blame you for not doing it hard enough or exercising enough. You are starving all the time. You then snap. You lose faith in whatever diet it is and go off the rails…eventually seeking another get-rich quick diet fad.
ANY DIET which has carbs as a rich source of your intake WILL FAIL at some point. You may even have success long term – but there’s a boomerang effect. The weight comes back on. Even when you are eating 2,000 calories a day and exercising. The reason these diets all seems to fail in the long term is the storage hormone known as insulin. Every time you fill your body with Frosted Flakes, your insulin spikes. This creates a massive spike – and during this time, for several hours, your body cannot burn fat. Your body is using the available glucose. Then….as your insulin comes crashing down, you get ravenous with hunger.
This, ultimately, is the failure. Our bodies get told we are starving. And you know what? You are WEAK if you just can’t put down the fucking donut. At least that’s what we’re told since we’re first seen as overweight. No one reading this has any idea of the struggle that overweight people have to lose weight when we are hungry 14 hours a day. The sheer willpower NOT to eat should earn us awards. Then, in social settings, we are the crazy idiots who bring their own dressing or something. Pariahs. Can’t win if you eat the donut. Can’t win if you’re trying to be good and follow your diet – your existence at that social function with food? You are damned if you do, damned if you don’t. The only acceptable form of a fat person existing at a social function is to not eat anything, perhaps lie and tell them you ate a big meal before you came. You might be starving, but you can’t let people see you eat. Or you can’t let them see you eat the burger without the bun. You just have to….not eat.
But I digress..
All of this starving is essentially based off of the food pyramid. Eat those whole grains!! Eat lots of fruit!! Spike your insulin and get hungry to eat more food!
The problem is satiety. Carbs spike insulin, which then comes crashing down, and thus we are hungry a lot on carb-heavy diets.
With a high fat, moderate protein, and low carb diet…my hunger literally disappears. When I do have it, it’s extremely manageable. I’ve even started to do intermittent fasting and getting amazing results (more on that below).
People might think a diet like this is a fad. I signed myself up for a 3 month challenge. At this point, I can’t think of a reason to go off of it. But I want to ask you which diet is more likely to succeed?
- A diet rich in foods that make you hungry all the time and you struggle to limit your caloric intake
- A diet rich in foods that don’t make you hungry and you struggle to reach your caloric intake.
Pause to process this.
What I eat
But bacon is bad for you! My doctor said so! Well, your doctor is also one of the people contributing to all of the health issues mentioned above because generally speaking, he’s dealing with 50 year old outdated science.
I want you to take a look at what I eat in a few pictures below. Yes, bacon is on there. But I’m not sitting down and eating a pound of bacon. I might have 4 eggs and 2 pieces of bacon.
20 years ago, I did the Atkins diet. I did lose a lot of weight. But over the course of time, it came back. Why? With the Atkins diet, I always felt run down. Deprived of awesome foods. Always. No energy. My workouts were garbage. It was not sustainable. Atkins got it half right, but he failed in not addressing the amount of protein in your diet. This key element, along with eating a lot of tasty veggies, is a key reason keto can work for anyone.
I was probably hitting 30-40g of carbs a day. But I was also having chicken breast, lean beef, more chicken breast, etc. What happens is this – too much protein and it starts to convert to glucose with gluconeogenesis. So – I wasn’t in ketosis anymore, despite hitting my 30-40g of net carbs. Meaning, my body was still trying to burn glucose as the primary fuel source. But my glucose I was putting in wasn’t much at all, so my body conserved energy. My substitutes tasted like shit. I still ate at Burger King and smelled the fries, so that whopper with no bread was “ok” for a time – until those smells make you cave.
With keto, your body “fat adapts” over time. For me, it took about 3 weeks. This means essentially that your body gets it – it stops trying to run on glucose and runs on fats. In the first 1-2 weeks, your body runs through your liver stores of glycogen and even a lot of your muscle stores. What happens when you become fat adapted, is the carbs you DO have, go back into your muscle glycogen stores for your workouts. So your shitty workouts the first 2-3 weeks start to rebound and you then get back to your normal workouts. It’s trippy how it works! The first 2-3 weeks you can feel run down. There is something called the “keto flu” which is just an electrolyte imbalance. With this, you can manage you sodium, magnesium, and potassium to reduce the effects.
Look at this graph to see…
So, if you’re diabetic, you can’t exactly try keto for a few days a week. You have to be all in, then when you do become “fat adapted”, you might be able to have a cheat meal once every 2-4 weeks. It will kick you out of ketosis, but because you are “fat adapted”, it should only kick you out for 1-3 days or so. Ideally, you start to find substitutes to your triggers and then you stop thinking about it.
If any of you smoked in your life, this is sort of like quitting smoking. The first few days/weeks/months, you think about smokes. Then…suddenly…you just stop thinking about it altogether. It’s VERY similar to that for me. I don’t crave anything like that anymore. I am stoked about my chicken thighs and cabbage I’m going to have for lunch today. I’m CRAVING this.
When I did Atkins, this is how I would handle my cravings, booze, etc. I used to take one weekend off every 3 weeks. However, at that time in my life is MUCH different than now. Now? I don’t drink, smoke, or eat bad foods. I do have some really reliable substitutes that I like 95% as much as the real thing. I can tell you, when I go to Long Island this summer…THIS is indeed happening for a few days….
Being keto to me doesn’t mean I can’t do this once in a blue moon. But what many of you don’t understand, is this type of stuff I used to eat as 90% of my meals. Carbs. I craved this shit non-stop. It would drive me. I’d get starving, then overeat any or all of this based on my food hunger and cravings. The “fat-free” craze I lived for 15 years nearly killed me. Life is soooo much better now!
This shit doesn’t drive me now. I feel like I am in “carb recovery” and feel, just like alcohol, there’s not really much wrong with it once in awhile. However, I am going to be on this for at least 3 months before I even THINK about carbs. Maybe longer.
But there’s something else I’m looking at….
I am thinking long term about a “seasonal keto”. I’d like to mimic what people probably did many thousands of years ago. What I’d like to do, after I hit my goal weight, is to not necessarily binge on carbs…but in the warmer months, on days I exercise, I’d like to have some carbs. For example, a handful of berries or strawberries. Corn on the cob? Ideally, our ancestors did put on a few pounds in the summer months, then lived off of their fat stores over the winter months where no carbs were available. So – when I do my 20 mile bike rides this summer…or try for a 5-10k this summer…this is what I see happening at times.
We are all conditioned that if we don’t have the beach bod with 5% bodyfat that we are ugly and out of shape. In reality, those with 15-18% bodyfat are probably beach ready and those at 10% are pretty vascular. If we hit 10%-13% body fat over the winter and get to 15-18% over the summer, that is a pretty friggin healthy lifestyle and you’d look great all year round. What is of interest here is that those who are competition level models find keto helps them stay in 100% shape all year round for shoots. With other diets, they don’t have those 6 packs all the time, they have seasons and off seasons. With keto, these people eat LOTS of food and are in 7% bodyfat year round – check out Jason Wittrock.
So much is made of the ratios. Well, to be honest, if you are at maintenance weight, the ratios are important to not cut into your muscle mass and to provide you energy. But if you aren’t at maintenance weight yet, there’s a simple concept.
Your body is burning fat as it’s primary fuel source. You can get that fat off of your dinner plate or off of your body, your choice.
So if, for argument’s sake, my caloric expenditure is 3000 calories per day, and I’m taking in 2300, my body needs to find that 700 calories from my fat stores. With a standard diet, this is mostly true as well. But with a standard diet running mostly on glucose, your body may want to reduce your energy expenditure (and make you feel tired) rather than tapping your body fat stores, which it sees as emergency reserves. This is why over time, your metabolism seems to reduce and you are tired. When I’m burning fat as a primary fuel source and it needs those extra 700 calories – it’s going to get them from my belly. It knows to burn fat now, and it’s not holding onto it. It’s already in a mode where your body is trained to use this. Think of our ancestors in colder months. Where were they getting their carbs? 50,000 years ago, December, in Norway. Where were they getting carbs? It’s natural for our bodies to hit this state of ketosis and burn the stored fat this way.
So if, occasionally, I only have 1600 calories because I’m not hungry, my body may then tap the other 1400 calories from fat stores. If the day I have 2300 calories I have 30g of net carbs and 130g of protein, this leaves a higher percentage of calories for fat. If on the day I have 1600 calories, but still have 30g of net carbs and 130g of protein, but less fat – my body doesn’t flip out and kick me out of ketosis. It gets this off of my belly.
Point: don’t sweat the ratios too much. Stay at 30g of NET carbs, .6-.8g of protein per pound of LEAN body mass, and the rest is fats. Some day that may be 75%, some day that might be 50%.
FRUITS ARE GOOD FOR YOU!!
Well…ummmm…please read on. You might really want to re-consider fruit after this.
I want you to look at the below picture. This is what watermelon USED to look like, and this is how we have bred it today. More fruit. Sweeter. More taste. What was “natural” to our ancestors even 400 years ago was on the left. On the right is a ridiculous amount of sugar we have taught ourselves is “healthy”
This is essentially the same thing with a lot of our other “healthy fruits” like bananas. High in sugar, high on the glycemic index.
Fruit sugar is FRUCTOSE. It’s not “healthier” than table sugar, it’s metabolized pretty much the exact same way. So, when you want to give your kid a big slice of watermelon, it’s kind of the same as giving them a lot of table sugar.
Fruit sugar, if not immediately metabolized, goes to your liver glycogen stores. If you read my earlier blogs from a year ago, I have spent a lot of time trying to understand sugars, metabolism, and where the F sugar/foods go. What was this mysterious glycogen?
To get into nutritional ketosis, you must deplete your LIVER glycogen stores. When you lift heavy weights, you have carbs stored in your glycogen stores in your muscles, not your liver. FRUCTOSE cannot get into your muscle stores. Read this again. When you get done working out, and you want a protein and a carb – that fruit that you just ate is not helping your muscles, it’s going right to your liver. Guess what. You’re going to love this. If you are sedentary, your body can only store about one serving of fruit per day in your liver glycogen. So get this. If you are on a diet like Weight Watchers, they basically tell you fruits and veggies don’t count. You eat a banana and berry smoothie in the morning, an orange for lunch, and a slice of watermelon for dinner. In each one of those cases, you have spiked your blood sugar and the fructose was taken to your liver…and then stored as fat. So yeah, if you are on keto and exercising a lot during summer, maybe you have a few servings of berries before you hit your 20 mile bike ride.
Of interest though, you might not need it. What they are finding is when people are in ketosis, it’s protein and carb sparing – so they have endurance runners now doing ketosis. They compared these to those who were on the standard carb-loading diet. Ultra 100 mile runners did this.
The standard ultra marathon runner started out with like 200g of carbs of glycogen. the ketosis athlete started with like 70g. At the end of a marathon, both runners ended with 35g of carbs in their glycogen stores. My apologies on the exact numbers here – the point was that long distance athletes now are doing keto with ZERO performance impact, and in some cases, performance boost.
This means you don’t need to “carb up” before your long workout. But if you are on keto, if you have a big handful of berries then do your 20 mile ride, it’s unlikely to kick you out of ketosis, and if so, it would be brief.
Hunger – part deux
So my hunger is mostly gone. I still get hungry, but it’s not ravenous. And…I eat to satiety. I’d have these elaborate meals planned, and halfway through, I’m like, “what was I thinking”? And I don’t eat it, but save the rest for the next day. On my old style of meal-planning, on carbs, I needed a LOT more food to keep me “full” and not hungry. Yesterday, my food was….
Black coffee in the morning, unsweetened tea for lunch, and 3/4 of a rotisserie chicken with 3 cups of spinach and ranch salad dressing for dinner, with a piece of keto chocolate for dinner. Stuffed. 1100 calories under for the day. Went to bed full.
With the lack of hunger, I also investigated this concept of “intermittent fasting”. I laughed hysterically when I first heard about this. Truly. Like who wants to go that long without eating? What possible benefits to NOT eating?
The first thing you learn is that model of eating 6 times a day? If you’re a weight lifter, yup. Cool. You are 150 pounds and want GAINZ to get to 195. But for the rest of us, it puts us in a constant state of insulin spikes. This makes our pancreas work all the time. And when we are fat, already, doing this…..creates insulin resistance and type 2 diabetes.
So your diet right now…to lose weight….is telling you to have lots of carbs and fruits, and…snack on fruits. The hormone insulin LOCKS your cells to PREVENT you from burning fat. And…you are eating a lot of times a day….creating a situation where your diet, to lose weight, is essentially setting you up to fail long term and creating someone with pre-diabetic conditions.
With intermittent fasting, there’s a million benefits, and as long as you aren’t doing prolonged fasting, there are zero side effects. This isn’t meant to create a population of anorexics – it’s meant to more or less show you how the ancestors survived. Do you think 50,000 years ago, our 95th great grandfather woke up, made up a bagel with fruit and orange juice with a blended smoothie? No…they probably ate one meal a day and on the hunt, snacked on berries and nuts. They probably had some rudimentary salt preservatives to have a form of jerky to take with them. Salt was probably essential to their survival.
One thing that caught my attention was the increased levels of HGH and the clarity in thinking. Of interest, when you fast, your cortisol levels increase. So if you are on a ketogenic diet and eat your last meal at 6PM – I’ve found at like 2-4 in the morning you wake up. This is because cortisol doesn’t work well with sleep. On a non-ketogenic diet, you might get this at 12 hours, but that’s…6 in the morning. One thing I have done to change this up a bit was to have a piece of my keto chocolate at 8PM, which then usually suits me until the 4:30 wake up every morning for my job.
I’ve also noticed hunger pangs are funny. They come around the time your body THINKS you want to eat. Then, they subside.
So yesterday, I had my black coffee for breakfast, and on the way in to work was a little hungry. Around 9AM, it went away. I started feeling it again around 11AM, and I had some hot tea with no sweeteners or milk. That went away around 12:30. On my way home…I felt fine. I felt trim. Alert. At peace with the world. But I had some anxiety from a tough week. I ate most of a goddamn chicken, had some leafy greens with it (potassium and magnesium), had keto chocolate (magnesium), then took 2 magnesium pills. Around 6:30 at night, I’m sitting with the couch with the wife and my legs felt like I had muscle relaxers in me. I had some melatonin before bed…and slept like a rock for 9 hours.
What most people don’t tell you with keto or atkins – you get some HIGH quality COMA-like sleep. This also aids in weight loss. Tremendously.
Today, I hit the scales at 284. 17 pounds down since 12/26, and today is 1/27.
Feel the best I have ever felt in my life. Even better than when I graduated high school at 227.
What do you see in this picture? I have a few pounds on me. What you didn’t see? I had spent the last several months running 3-4 miles a day around the school after school. In 11th grade, I broke my foot in wrestling and hit 295 pounds. I struggled with weight and in my senior year, decided enough was enough. As if high school is not a tough enough place for a kid with insecurity issues coupled with weight issues.
On February 15th, 1994, I weighed 296 pounds. This is June. I lost about 70 pounds in just over 2 months to get to this picture. I was eating about 800-1200 calories a day. Sometimes I’d cave, eat McDonald’s in Morgantown, then blow some chunks after I got home. I was not only obsessed with the food that was going into me, because of my background in wrestling, I was also obsessed with the weight of food. This might be what I ate during the day – usually the same thing – bagel for breakfast, skip lunch or eat a small serving of pasta, then eat 2 fat free hot dogs and/or spaghetti O’s for dinner. This was pretty much all I ate for 2 months with running every day.
I was hungry 100% of the time.
This type of eating and exercising, rinse and repeat, led to me eventually getting to 372 pounds last summer. What you see by the diet above is it is 95% carbs.
Today, I’ve now lost 88 pounds and I’m closing in on 100 pounds. The first stage of this was essentially my trainer dialing my carbs back to 40%. I never knew how much carbs ruled my diet. Honestly, I was hitting 60-75% carbs every day. I was pre-diabetic. I exercised a decent amount. I usually stayed 2500-3000 calories. But man, my hunger would go out of control for months on end.
And then one day you step on the scale and feel powerless.
I would have to say keto is not for everyone, and had I not done a “bridge” diet to get to this point, and learn how to do food prep, exercise responsibly, lift responsibly – I would have failed again.
I was not in it this time to lose 70 pounds in 2 months to impress some girl. I was in it to extend my life. You see, when you are 372 pounds and smoke at 40, you can’t even get life insurance. You are a ticking time bomb. People think you are weak. You feel weak.
After all, you’ve spent your entire life following the nutritional guidance of the U.S. government. What could go wrong?
Well…what you end up piecing together is this:
- We are sicker than ever before
- Healthcare costs are going up and up and are unsustainable. A portion of our population just thinks we can make this care “free” for everyone. They really have no objective understanding of the explosive problems caused by nutritional guidance, to the point we are in the state of a national security crisis with the projected costs of healthcare in this country.
- Big pharma has no interest in cures, but pills for “treatment”. Doctors rely on these pills for treatment and also depend on the guidance of the food pyramid to treat their patients.
- Big food wants more corn and grain products sold.
- Big sugar wants to point the finger at saturated fats and cholesterol.
- For the past 50 years, we have been given incorrect nutritional guidance, leading to the crisis today in a LOT of areas of health. Our baby boomer generation will have exploding healthcare costs coming up based on the guidance of this nutritional advice.
- If I want to contribute to this problem, I have to look in the mirror and open up my mind to new science.
Below, you can find a ridiculous amount of resources with each of these. If you spend the time I did listening to this information – then independently researching – you too may start to take this seriously.
Dr. Stephen Phinney (Low Carb Down Under). Ridiculous amount of videos, studies, and information
Dr. Jeff Volek (PhD)
Ken Berry (KenBerryMD)
Dr. Jason Fung
Thomas DeLauer – lost 100 pounds. While he is not a doctor, it seems his content is written by PhDs.
Dr. Eric Berg (chiropractor) – I feel he gives great information, but I have had to double and triple check this because he is not a MEDICAL doctor. However, it appears he has dedicated 20 years of his life to educating people on low carb nutrition.
Jason Wittrock – been on keto for 3 years. Spokesman for bodybuilding.com. Did a 21 day 4,000 calorie challenge on keto and lost 2 pounds to demonstrate that calories in/calories out is not the only thing on the planet.
KetoConnect – a couple outside of Philly who live a keto lifestyle and do a lot of recipes. I have found their recipes to be amazing. My top 2 so far are the keto chocolate and the cast iron skillet deep dish pizza.
Tristan (on youtube at Primal Edge Health) – He makes a ridiculous amount of sense to me. Him and his family are Americans living a relatively “primal” life in Ecuador in the Andes mountains. Not quite sure how they got there, but they also have some cool recipes. He talks to you like a coach, and just seems to make a lot of sense. Here’s where you get the talk about the ratio nonsense – “you can burn fat on your plate or from your belly, you choose”.