Ketosis 2.0

image I received my glucose meter in the mail yesterday from Amazon.  The timing couldn’t have been better because I have had a two week period that I have fallen off drastically with my intake protocol.  Two things where happening.  The first is I was getting too lean.  I didn’t feel safe staying Ketogenic (a fat burning state).  Second I just felt like taking a break from having so much dicipline all the time.  I aslo was doing some very unscientific tinkering with adding Gluten back in, but that is another subject all together.  Since January 2014 I have taken part in my first biohack taking my body from 12% body fat to 6% body fat while increasing my net body weight 6lbs to 149 from 143.  The basic diet I have been following is Carb Backloading.  My friend Andrew Ferrin turning me in the direction of John Keifer’s Carb night and Carb Backloading.   I was pretty new to odd diet protocols when I started this and I didn’t have all of the proper tracking items.  I mostly monitored how I felt and looked, stepped on the scale everyday and used a bioelctrical impedance to measure percent body fat changes. This method is can be inaccurate because it measure the resistance to an electrical pulse sent through your body.  Fat has a different impedance than water so this method estimates your body fat percentage via the level of impedance provided by fat mass.  The issue with this is fluctuations in hydration levels can create variance in the reading.  So it’s not as good as a dexascan, but it can provide the subject with a decent marker for progress assuming relatively consistent hydration levels.  I also purchased Urinalysis Reagent strips to indirectly measure blood Ketone levels via the urine.   I have been using them periodically and they seem to be relatively accurate.photo 1

 

 

 

 

 

 

Having spent some time eating donuts, dried mango and excessive amounts of fruit, I have found myself well out of Ketosis.  So what is Ketosis?  The simplest form of the definition of ketosis is a state of burning fat as a fuel source preferentially to Glucose.  The production of Ketones is called ketogenesis.  This can be accomplished in two primary ways.  One is through diet by manipulating the ratios of FAT, PROTEIN and SUGAR in a meal or eating medium chain triglycerides.  The other is called staravational Ketosis in which you are actually generating Ketones from adipose tissue in your body.  Generally both will occur at the same time if you are eating enough fat and a small enough amount of sugar, however depending on what a person is trying to achieve by being in Ketosis it’s important to understand how to manipulate factors to find the best balance.  Ok so what is a ketone?  A ketone is a metabolically downstream by product of fat metabolism.  Most people eat a standard american diet (SAD) and are not generating many ketones.  This is because the body preverentially relies on Glucose from carbohydrate metabolism to generate ATP because it is easier and more direct.   But just because it is a preference, that does not mean that is the optimal state.  We all were designed to run off of fat primarily the only difference is that in the modern era of food, we tend to gravitate towards carbohydrate sources for fuel.   What is ironic, is that by eating carbohydrate all the time we turn off our natural state and have to rely on a constant stream of sugar to keep our ship running.  Taken to far, this can cause all sorts of problems.   The funny thing is that if you want to lose fat you have to be in ketosis.  Most of us are able to get into ketosis at different times in the day.  Primarily when we sleep.   Are you a person that sleeps through the night without waking up to eat?  Have you ever wondered why you can go 8 hours without eating while you sleep, but if forced to do that while awake you would likely become “hungry” and need to eat.  Well the reason for this is that at night the hormone insulin, which is released to get “stuff” out of the blood and into the tissues.  With this hormone is not present to fat cells are asked by the brain essentially to let go of the fat that is in them and create ketones!  That is where the energy comes from.  So we burn more fat while we sleep.  Pretty weird huh?  What I have done over the past 6 months is turn my body into a fat burning machine for the majority of the time.  By doing this I accomplished my two primary goals which where to only have to eat twice a day and stave off the feeling of being hungry.   It just so happens that by rough estimate I lost about 15 lbs of fat and gained 21 lbs of muscle.  I have to be honest that was not my goal, just a by product of eating for a specific purpose.  If weight loss is the goal, knowing how to take advantage and place yourself in a fat burning state is critical.

That is a little background on what ketosis is.  After spending 6 months in that state I took a break.  Now I have my cool blood sugar monitoring device I am very excited to check out more clearly what is happening in my body as I take part in a relatively extreme intake protocol.  When starting a ketogenic diet it’s important to incorperate a 7-10 day reset in which you eat very little carbs.  I’ll be ingesting less than 30 grams of non fiber carbohydrates per day including workout days.  This is in contrast to large carb backloading refeeds that I have been doing post workout.   I will be doing a 5 day reset with some specific workouts that are designed to completely deplete my Glygogen stores, thus accelerating my Ketone production.  The difference is that I will not be re-feeding carbohydrate post workout.  The re-feeds are the fun part for most people.  They involve pints of ice-cream, entire pizzas, chocolate and other fun treats eaten is a specific way to actually help fat loss and gain muscle.  Thank you Keifer! (author of Carb Backloading and Carb night)

These would involve approximately 150-250g of carbohydrate post workout.  Day 1 I did a specifically glyco-depleting workout.

The was 4 sets of the following circuit:

1 Rower at 1:45 per 500 meters for 2:15.  rest 30s

2. 2:30 burpees. rest 1:15

3. Bilateral KB hold 16kg Front squat :45s. rest 30s

4. 1 minute push ups

Followed by 2 miles at average pace of 7:30 min mile pace.  All of these sets put my heart rate at the 85% of my heart rate max zone.  In this zone, my body has to rely on Glycogen to keep up with the demands.

This workout should have cut my glycogen down by at least half possibly more.  It was very tough.  I tested my blood glucose after throughout the night and measured between 94-92 mg/dl.  Today I woke up and checked again at 5:30a and measured 124 mg/dl.  I found it odd that my BS measured higher than it did all day before.  My after workout meal consisted of 8 oz beef and stir fried veggies.   Breakfast today will be Green smoothie and fatty coffee with no sugar at all.  I will be checking my sugars 30 min pre meal. 2 hours post initial ingetstion.  30 minutes post workout.  I will also check at night and in the morning. The purpose of this reset and monitoring is to see how my blood suger fluctuatates and what happens during a 5 day reset from Monday to Friday night.  Then I will monitor my blood sugar during my carbohydrate refeed and the morning after.

Written by elijahn5@gmail.com

Hello, My name is Elijah Markstrom. I am a personal trainer and fitness coach. I live a dynamic life and I love to give people access to how they can live a dynamic life as well!