Saturday, April 21, 2018

Jeff Volek - The Many Facets of Keto-Adaptation: Health, Performance, and Beyond

Obesity is a condition of excess fat accumulation in adipocytes where the person is literally stuck in storage mode diverting a disproportionate amount of calories into fat cells as opposed to oxidation. Thus it is more productive to think of obesity as a problem in 'energy flow' rather than energy expenditure (i.e., calories in, calories out). The most efficient approach to accelerate the body's ability to access and burn body fat is to restrict dietary carbohydrate while increasing fat intake for a period of several weeks, after which fatty acids and ketones become the primary fuel at rest and during submaximal exercise. The coordinated set of metabolic adaptations that ensure proper inter-organ fuel supply in the face of low carbohydrate availability is referred to as keto- adaptation. This unique metabolic state has recently been shown to have widespread and profound therapeutic and performance-enhancing effects ranging from reversing type 2 diabetes to shrinking tumors to allowing ultra-endurance runners to set course records. This presentation will discuss the physiologic effects of very low carbohydrate diets with an emphasis on their unique effects on both features of metabolic syndrome and human performance. 

Dr. Jeff Volek is a Full Professor in the Department of Kinesiology at the University of Connecticut where he teaches and leads a research team that explores the physiologic impact of various dietary and exercise regimens and nutritional supplements. Dr. Volek's most significant line of work has been a series of studies aimed at better understanding what constitutes a well formulated low carbohydrate diet and the physiological impact on obesity, body composition, fatty acid composition and lipoprotein metabolism, gut micro-biome, adaptations to training and overall metabolic health. This line of work has shown profound effects of ketogenic diets on overall health and well-being, as well as peak performance. He has published more than 250 peer-reviewed manuscripts, many of which were longitudinal interventions of carbohydrate restricted diets. Specific to low carbohydrate diets, Dr. Volek has authored/co-authored 4 books, 60 peer-reviewed manuscripts and reviews, and delivered over 100 invited presentations on low carbohydrate diets in half a dozen countries at scientific and industry meetings. Through more than a decade of research dedicated to better understanding low carbohydrate diets, Dr. Volek has accumulated an enormous amount of laboratory and clinical data on how carbohydrate restricted diets affects human physiology, and acquired a unique knowledge pertaining to the individualization and formulation of safe, effective and sustainable low carbohydrate diets.

Thursday, March 22, 2018

Super-food keto homemade chocolate

I do love my chocolate:) So, because I want it to continue to be a big part of my life, I decided to primarily make my own and infuse it with all sorts of super-food. They are fantastic! This is my kinda fat-bomb -_^

Here are the ingredients, measurements, and macros for the recipe.  It made 30 molds. 
Here are the nutrients for the whole recipe. The Net carbs for the recipe is 23.6g. So, that's 2.36g of net carbs per serving of 3 pieces. The Total carbs came mostly from the Maca (8g), dark chocolate (8), cacao powder (6g), Mesquite (6g) and peanut butter (4g).

I decided three pieces was a good serving, so these are the macros for that. 

Tuesday, March 20, 2018

The 3 Myths of Muscle Building

 Dr. Berg & Thomas DeLauer Joint Video: 
The 3 Myths of Muscle Building.

Myth #1: We Need Carbs to Build Muscle 

This is true to some degree, however, too much insulin causes a condition called insulin resistance, which then causes the body not to be able to absorb insulin anymore. This is a situation in the body where there is both excess insulin in certain places and insufficient insulin in other places. And carbs do trigger insulin but the question is how much glucose (concentrated carbs) do we really need in our blood to maintain normal. Well it's only a very small amount. If you look at normal blood sugar (80-90 mg/dl), we only need around 1 teaspoon of sugar per our entire body's blood. But an average person consumes 27-31 tsp of sugar per day.

Thomas Delauer explains his history of consuming carbs all the time and how it influenced his body weight. With all the carbs and all the insulin, the body adapts and creates insulin resistance, which makes insulin unavailable and forces the body to make more insulin. Ketosis actually preserve glucose in the muscle and this protects your muscles. The best way to preserve muscle is keeping your fat content high (but keeping your carbs low).

Myth #2 We Need Lots of Protein to Build Muscle 

 Makes sense since our muscles are made of protein, however, excess dietary protein triggers insulin and can limit your body to absorb protein. When you do ketosis and intermittent fasting you can increase Growth Hormone which preserves your muscles. On average our body needs 3-6 ounces of protein with each meal. Thomas DeLauer recommends we need 0.50-0.70 grams of protein per lb of body weight. He explains that too much protein can also negatively effect your kidneys. To build muscle, we only need "slightly above baseline" and anything above will be wasted and create additional problems with the body.

Myth #3 Building More Muscle Will Burn More Fat 

 Actually this is not true. More muscle can burn more calories but you have to differentiate what type of calories you are talking about (sugar calories or fat calories). Burning fat calories occurs when you lower the carbs and lower the frequency of eating.

Take Dr. Berg's Free Keto Mini-Course: or go here: 

 Dr. Eric Berg DC Bio: Dr. Berg, 52 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The New Body Type Guides, published by KB Publishing in January 2017. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been a past member of the Endocrinology Society, and has taught students as an adjunct professor at Howard University. 

Friday, March 16, 2018

Butter chicken recipe - (Day 18)

Today I decided to try a new recipe ^_^ 
It was inspired by Megha from Keto Connect It turned out to be delicious!
All ingredients
melt ghee 1/3 of the Ghee and once melted, add onion, fresh garlic and ginger. Saute for about 2-3 minutes
Add chicken and brown...about 2-3 minutes
 Once browned, add 1 small can of full fat coconut milk
 Add in spices - turmeric, salt and cinnamon...mix in well
 Turn heat down and let simmer covered for about 6 minutes...take off lid and let simmer for a few more minutes if you want the sauce thicker
 Perfect consistency for me
 Let the rest of the Ghee melt
 Then toss in the finely chopped cauliflower and saute until it reaches the consistency you want
 I like to make sure my cauliflower isn't over cooked
 Lunch is served!
 All mixed up...added the rest of the cilantro...I love cilantro!
All ingredients and amounts for one serving
Total carbs were 13.6g so the net carbs were around 10g

Wednesday, March 14, 2018

Glucose & Ketone blood testing

Today I decided to do another similar experiment to yesterday to check my glucose and ketones at different intervals.  I also included a protein shake that included Sucralose after a HIIT workout at the gym. 

Here are my results:

Blood Glucose 
90mg/dl 1hour after Rocket Fuel Latte, test taken at 12:40pm,  
74mg/dl 1 hour after Drinking Keto sour apple salts & an hour jog, test taken at 3:10pm, 
97mg/dL 1 hour after PEScience protein shake with sucralose which was 1 hour and 15 minutes after 21-minute gym HIIT workout

Ketone measurement – blood test -  
0.9mmol/l 1hour after Rocket Fuel Latte, test taken at 12:40pm,  
3.2mmol/l 1 hour after Drinking Keto sour apple salts & an hour jog, taken at 3:10pm,  
2.2mmol/l 1 hour after PEScience protein shake with sucralose which was 1 hour and 15 minutes after 21-minute gym HIIT workout

 This morning my ketones were pretty low and my glucose higher than yesterday, tested an hour after my Rocket Fuel Latte. It's pretty good still considering my blood sugar spike should peak at this time after consuming something. Also I'm higher than 0.5mmol/l in ketones so still have ketones.
I loved these results, taken an hour after my jog this morning.
These results didn't shock me too much, taken an hour after my protein shake with almond milk, it was a meal that would spike my bloog sugar slightly, and this was taken at the peak. I expect that my blood will return back to normal a few hours after my dinner. 

Tuesday, March 13, 2018

Glucose & Ketone blood testing

The chart above shows the results from the couple who tested all the different sugars to see the impact on glucose changes in their body.  The chart below was the impact they had on their ketones. 
Today I decided to do a little experiment to check if the alternative sweetener, Sucrolose had an impact on glucose, causing a spike. I was inspired to do my own testing after watching a video from the couple from Keto Connected experimented to see the effects of sweeteners on their ketones & glucose. Yuo can view the video HERE.  I have several products that I purchased before learning about the keto lifestyle that were all very expensive, so I don't really want to waste them if it's not 100% necessary. Mostly protein powders that I enjoy after a gym workout. 

I decided to test a BCAA complex product that has sucrose in it. I took my glucose 2hrs after my Rocket Fuel Latte this morning and it was 77mg/dl (lowest yet!). I then drank it along with a Pure BHB Salts keto product which I like to have before my morning walk. 
I then tested my blood glucose again 45 minutes after drinking those (I read that that's the amount of time when glucose peaks after consuming something if you don't have diabetes) and my blood tested 82mg/dl. So it rose 5mg/dl. I don't think that's a lot, so no significant spike. Yay! 

I then went for an hour and 20-minute walk/jog with my dog and decided to test my blood again 40 minutes after I returned home. I hear your blood can spike right after a workout, so I expected a slight increase in my blood glucose. During my walk/jog, I also ate 2/3 of a Lily's chocolate bar (which is a serving and a half). It has 21g of carbs, but 11g of fiber and 6g of Erythritol, which is a sweetener that doesn't raise glucose levels in the body, so it only had a total of 6g of net carbs. My blood glucose tested 82mg/dl, so it didn't change at all! 

I decided while the blood was out I'd check my blood ketones too. I was shocked to see it was 3.6mmol/l! That's a great number of ketones. An ideal range is between 1-3. I've only tested my blood glucose one day so far, 3 days ago. That day it was 1.2mmol/l at 8:30am fasted for 12 hrs, then 2.8mmol/l 2hours after lunch. So it's definitely higher today:) This of course made me very happy since I was testing for sucralose effects, so seeing high ketones was a nice surprise that it didn't have any negative effects of my ability to make ketones, keeping me in ketosis. I'm going to do more testing with each product I have that contains sucrlalose, but I want to start those experiments in my next 10 days of experimentation. 
Every 10 days I'm testing something new. I'm in day 3 of the 10 days testing higher calories, and the impact it has on me. From yesterday to this morning I still lost 0.8lbs, inspite of going to bed feeling very full from a very late large dinner. Keep in mind, while getting fat adapted, your body is going through a lot of changes and some of the weight loss is water weight. It helps release the water retention, relieving bloat from your body, so both are great effects of the eating style.

Monday, March 12, 2018

Full day eating Keto (day 13)

Today is my third day of eating at least 1,600 calories, and meeting all my macro goals. I was pretty full at lunch time so ended up reducing my salmon to 4 oz from 5oz and added more calories to my dinner. I want this week's experiment to go smoothly without lacking any of the macros and calories so I consumed everything planned to an accurate assessment of how my body responds. 
I started off my day with my delicious Rocket Fuel Latte using Chocolate MCT oil powder as my second fat, first always being cacao butter. This gave me ample amounts of energy for my walk with Binky, my dog, and I we jogged almost the entire way, beating all previous paces during our morning walk. 
So upon waking I took my vitamins and prepared my Rocket Fuel Latte, pictured below. The glowing eyes in the background is my Binky baby laying down in front of her treat cupboard. 

Since I ate only half my candy bar yesterday, I logged in the remain half for today, and that was my after-walk treat before lunch.  It helped me get in 12g of fiber for the day!  I also got in some much needed sodium. Yum!
It has 21g of carbs, but 12g or fiber and 7 g of Erythrytol, both of which are subtracted to get the net carbs, so a serving (half a bar) will have 3g of net carbs.
 My lunch was absolutely delicious! It's insane how much spinach you need to make a dent in calories. I filled this bowl to the top and it only weighed 6 ounces! All this time I estimated I was using 3 cups, clocking in at 20 calories, which I realize was was actually only about 2 calories!  Here is the before saute and after saute images. 

Because I had fewer calories all day, when dinner came around it was a huge meal. Great after an amazing workout doing weights at the gym today! I go to the gym twice a week to do weights, and twice a week to do an 18 minute HIIT workout on the stair master. Three of those minutes are cooling down and making sure I hit 200 calories burned. I usually spend about a half an hour at the gym doing weights. I use 5 leg machines, 1 machine for arms, 1 machine for my lower back, 1 machine for my upper back and shoulders and then 100 Russian twists with a 10 lb weight. My routine pretty much stays consistent. The other movement in my day is my hour to hour and a half walk/jog with my dog every morning. Apart from those I stay pretty sedentary all day long. 
I was so stuffed after dinner! I think from here on I will try get in my calories earlier in the day. Because I'm in my experimental phase I don't want to go under my calorie goal of 1,600 calories, so I just took my time to finish it. I did enjoy every bite:)

Update - I was shocked the next morning to see that my weight still dropped, regardless of my huge evening meal and getting in all those calories while full.  I weighed in at 117.7lbs. My weight loss is still constant:) I don't really have a lot of fat to lose, but I do want to reduce my body fat %. I realize that for that perticular goal I will, or should, start gaining weight, as my BF% reduces. I definitely notice the the change in shape of my body, which is much more important than the number on the scale.