As I continue my best impression of Sherman’s march to the sea and salting every field he sees along the way, I am marching along to 100 pounds and torching every fat cell that rued the day it came into my life.
I was looking forward to yesterday all week long. I fell asleep at 9:30 on Friday, and no alarm was set. I awoke to a glorious record of sleep the previous night at 6:05AM. I was planning on taking the world by storm today, so I needed to fuel up. I had hit 276 recently, and I’m still just under 4 pounds away from my 100. Today, I would EAT.
For the past 5 weeks, I’ve been doing one meal a day for weekdays and 2 meals on weekends. Today, however, I was going for 3 meals. Below, I’m going to take you through my day with what it looked like for eating.
6:30AM drink my keto coffee (butter, coconut oil, stevia, heavy whipping cream)
7:30AM made up 3 jumbo eggs in 2 tablespoons of butter and added 1oz of shredded cheddar cheese
9:50AM started running at 5MPH on the treadmill for 7 minute warm up.
10:00AM worked out for 1 hour. Upper body.
11:30AM Had 1 scoop of whey protein powder
12:00PM Ate 3 medium zucchini’s zoodled in a heavy meat sauce (rao’s and 8 oz grass fed ground beef)
12:15PM took the dog for a walk
12:45 PM went biking in 42 degrees for 80 minutes, about 13 miles. Heavy hills, few level surfaces. GREAT conditioning workout. Note: I got my bike’s transmission fixed a few weeks ago, or else this hill stuff could pound sand.
3:00 PM Went to the At Home store for an area rug. Had to be an adult for a few minutes with the wife.
6:00 PM Ate a 14oz NY strip steak made up in butter. Had a cauliflower mash with it as a side.
For the day, my fitbit showed about 3 hours of exercise and my macros/calories were as follows:
166g of protein
29 net carbs (41 total/12 fiber)
226g of fat
My fitbit also estimated me somewhere around 2.2 billion calories burned. We all know those are a bit on the not so accurate side. So why did I not care that I was over on calories?
So my numbers have gone down slower than I wanted recently, but all of this is part of the process. I’m continuing to build more muscle. I need a lot of salt and carefully balance my electrolytes. I may go many days without anything moving. I am relentless with my cardio at times. I rest other times. But I FEEEEEEL AMAAAAAZZING. This is my best takeaway. The lower weight feels great, but so does feeling good. Refreshed. Great sleep. Here are some of my benefits I have felt:
- Weight loss. It’s not just weight loss, but FEELING less weight. I only eat once a day most days and I don’t have a ton of food in my stomach at all times. Clothing fell off of me.
- Better sleep. With no carbs in you, you sleep deeper and longer, period.
- Refreshed. I never have lulls of sugar spikes/feeling like a nap. I am alert all day and am raring to go with energy, ALL the time.
- Mental clarity. I feel my DEPTH of thinking with carbs was much better. Like, I could spend all day thinking about black holes. Without the carbs, that is gone. It goes for a few seconds and then that’s it. But that was also a lot of my problem – I had so many “deep thought” processes going, that my quick recall suffered. I feel I am much better thinking on my toes than ever before. I am making better decisions.
- Energy. Maybe it’s the MCT oil in the coconut oil. Maybe it’s ketones (supposedly a “cleaner” fuel). But I have a LOT of energy all day. This is making me want to plan a lot more adventures.
Here are a few drawbacks:
- Some substitutions are hard. For things like zoodles, I have sworn off pasta forever, as my zoodles are amazing. However, I have not had anything remotely close on pizza. I’ve made some things that looked 100% like pizza, but do not taste like it much. The best I’ve made is the deep dish pizza. Ultimately, this might be the leading reason to have a cheat meal someday. That day is not soon, but perhaps July. I also miss my cheese steaks on a roll. I have made cheesesteaks up many years ago with low carb wraps which were pretty good. But at 6g of net carbs each, that approaches 30 quickly.
- Strength. Most of my strength is still there, but I don’t feel the need/desire to lift ultra heavy anymore. With keto, you are actually designed to do long distance running more. For example, humans apparently evolved as great hunters do to their ability to track prey over many miles. Where some animals were much faster than us, they could not regulate heat as well as us – so our long distance running while fasted for several days (in ketosis) was a design we have had for hundreds of thousands of years. Early humans did not need to bench press a Toyota. Neither do humans today. I think I will be fine with some muscles, but never wanted to be a power lifter. That being said, look up Big Z if you want to know how keto has helped power lifters.
- Outcast. 100 years ago, diabetes was basically a disease they only saw in big hospitals, at a rate of 3 in 1,000. Today, it’s 1 in 7 Americans. Another 50 million are pre-diabetic. This is following the traditional American diet. Furthermore, doctors aren’t taught much about nutrition in medical schools. There is a LOOOOOOOOOTTTTT of research over the past 10 years which has essentially debunked the food pyramid as pretty much the worst nutritional advice in known recorded history, and the outcome of that is pretty evident. All of the science from 40+ years ago that pointed to dietary fats and cholesterol as the boogeyman was shown to be junk science – and the same information that formed those opinions are indeed spouted off by people today towards me. So, I’m the outcast who has spent probably close to 600-800 hours of research validating my findings, and the information you have is from a brochure from 1977 telling me that cholesterol is bad for me. Keto IS hard to do, because you are breaking your sugar addiction. You are an addict, and most of you do not realize this. Keto isn’t hard because the foods are hard to eat, and not because our bodies aren’t supposed to be doing it – it’s because, like quitting smoking, you can always slip right back into it. 100 years ago, 3 in 100 got cancer. Now, it’s 1 in 3. Please consider my links below to at least see what I’ve seen. Perhaps I won’t be an outcast in a few years, and more people will be joining me. The effects of sugar addiction are not something that show up in a week, or a month, but the constant punching of our bodies with insulin, over time, have an effect of creating insulin resistance and metabolic disease.
I have had some important influencers recently, and I wanted to share how they have shaped my opinion and give you some links that I’ve seen….
- Gary Taubes – the case against sugar. I just recently bought this book and am 3 chapters in. The youtube videos give you some highlights. The book goes more in depth and the sources are ridiculously rich. Essentially, he lays out a case as the prosecutor as to how sugar is not only harmful to us, but can be equated to a drug like nicotine, caffeine, and even heroin due to addictive properties. THIS is why a lot of the low carb people are more or less religious in their pursuit of ketosis.
- Robert Lustig – Type 2 diabetes is “processed food disease“. This guy is kind of angry, but with good reason. He correctly seems to point the finger at processed foods as the source of a lot of today’s ills. While he is a low carb advocate, he does point out that most diets have a LOT in common – not with calorie counting – but with removing processed foods from your diet. He also lays out a very strong case that diabetes exploded with the advent of mainstream processed foods.
- Stephen Phinney – the case for nutritional ketosis. I’ve watched dozens of his videos, and you hear some repeating themes. These guys do a lot of the recent research which has shown a lot of the benefits of being in ketosis. These guys talk a lot about insulin resistance and how a lot of diseases are metabolic diseases that START with insulin resistance.
- Jeff Volek – Cardio benefits and beyond. So get this, early studies of low carb against a regular diet did the studies before the subjects were “fat adapted”. When people become “fat adapted” they are no longer constrained by “hitting the wall”. Apparently, when people do marathons they need to carb up beforehand and fuel during a race. These guys have demonstrated that when in ketosis, you don’t need to refuel during a race, as your body just uses your fat stores. They took two sets of people, one fat adapted, one on a regular diet. They can measure their glycogen stores before and after a marathon – and they run them. While the fat adapted person started with FAR FAR less glycogen stores, both sets of runners ENDED with the exact same glycogen levels. I was able to bike a TON yesterday in hills and felt that I was able to push harder and longer than ever yesterday.
- Jonathan Bailor – The Calorie Myth. I bought his book, this is en route. He goes over some fascinating things that really resonated with me. He asked, “how do you get hungry”? He talks about a giant all-you can eat dinner some night, and wanting to know how people “work up an appetite”. Well, he said you skip meals and work out extra hard – yet we expect overweight people to constantly be hungry and be successful? This goes on and on with numbers then – he talks about people needing about a million calories per year. If the calorie content on nutritional information can be off by as much as 10%…and we have a hard time tracking exactly what we are expending per day, and science isn’t good at telling us exactly how many calories we are burning during exercise, he cites that it is literally impossible to use the math of “calories in versus calories out”, and he successfully convinces me that calories in/out is NOT a physics equation, but a biological equation. For example, he mentions that if you have too many calories with protein – the process of gluconeogenesis is expensive with energy and 300 calories of protein may only hit your body as 100 calories. Also, it’s a hormonal issue where production of insulin will store calories.
- Carb Loaded – this is more of the intro to all of this. It has most of the above people listed here in this, and talks briefly about the problem from 50,000 ft.
The above are my big academic reasons for doing this, as each of the above have tons of videos and podcasts to look at. Then you have some of the other people out there, Dom D’Agostino, who is a cancer researcher and essentially has shown sugar’s effect on brain cancers. He’s hard to watch for long periods of time because he gets highly technical into a subject that few on the planet can follow.
The below are some more daily influencers I watch. The group below help provide some additional information, tips, recipes, and daily living guidelines.
- Jason Wittrock. This guys is a fitness model and EAS/bodybuilding.com spokesman. He was a D1 wrestler, and spent 15 years on a standard diet bingeing and purging to cut weight all the time. He mentioned how it was hard for him to stay at a low body fat percent all the time for shoots. With keto, he can stay in peak shape low body fat percent all the time – no bulking/cutting. Dude eats butter, steaks, avocados, and high fat….and keeps 5% body fat year round. Also, to prove that calories didn’t matter, he did a 21 day challenge where he at 4,000 calories a day. He started the challenge at 150 pounds. He ended at 148. This demonstrated that calories in/out was not a physics problem, but a biology problem.
- KetoConnect. They are based out of Philly and do a ton of recipes that I love. I am going to try their cheesecake recipe next week. I’m not big on sweets, but I wanted to at least add something like this to the repertoire for fun. I love their keto chocolate and the deep dish pizza.
- Eric Berg – he’s not a medical doctor. He’s a chiropractor, but everything I’ve seen of what he has put out makes sense and is backed by others. Looks like he has done a lot of whole foods type of eating for 25 years and recommends this to his clients. Guy is 52 and looks like 35, so there is some fountain of youth shit going on.
- Thomas DeLauer – lost nearly 100 pounds. Fitness model who has stretch marks. Dude has lost the weight and looks great. His videos tend to go too far into the weeds at times, and it almost seems as if someone has written the material for him – but generally, you get some really good content.
To conclude, I think anyone with a rational mind can at least listen to the above arguments and make up their minds for themselves. While 1 in 7 have diabetes, and 50 million more are pre-diabetic, did you know 1 in 10 type 2 diabetics are thin? Let me explain something to you with circular reasoning – the assumption was type 2 diabetics were born from being overweight. However, the problem is type 2 diabetics are formed from years of punching their body with insulin, and insulin resistance causes people to be overweight. So, doctors see overweight people who are pre-diabetic and tell them to go on a diet. They tell them to eat like the food pyramid tells them, with 6-11 servings of grains/carbs per day. In fact, the fructose in fruits is a HUGE part of the problem (Lustig). People half starve themselves, they exercise their faces off (and produce a lot of cortisol from being hungry/tired all the time, which stops weight loss), then they continue to get sicker and sicker – this was me, after a lifetime of diets and exercise, continuing to get worse and worse. Then the doctor blames them for not putting the donut down and starts the process of prescribing drugs. Watch the link in the previous sentence – Dr. Attia, who was doctor who had to cut off feet of diabetics – then became a diabetic himself despite being highly athletic. Lastly – you can look up how….everyone…loses weight with keto. Massive weight loss eating plenty of food 🙂