SFM -- Day 8

Sustained Fat Mobilization 

Ketones were 1.9 mmol/L -- glucose was 82. Two good numbers.


30 miles -- 1:38 -- 181 watts -- 152 HR -- 18.3 mph

Good ride. Rode the tarmac. No wind...not too cold. Wore long sleeves and gloves and wool socks. Very comfortable. HR peaked around 185 when I was chased by a couple of dogs on the way out. On the way home I stopped and made friends with them -- sweet dogs. Glad I didn't spray them with pepper spray.

Blood sugar was 60 before I started cooking dinner around 4:30. 76 mg/dL 2 hours after I started eating (see dinner detail below).


breakfast (before my ride): acv in water // 1 tbsp coconut oil in 16 oz coffee

post-ride: coffee with 2 tbsp heavy whipping cream

Dinner: 7.3 oz chuck eye steak (grass fed) with 2 tbsp sour cream and creole mustard on top, 4 eggs cooked in 2 tbsp butter, veggie bouillon with 150g broccoli cuts and 1 tbsp extra virgin olive oil, 65g avocado with 1 tbsp EVOO and some sea salt

Snack: decaf with 4 tbsp heavy whipping cream

1,852 calories -- 148g fat // 16g carbs // 90g protein

78% fat // 3% carbs // 19% protein