SFM -- Day 26

Ketones -- 2.4 mmol/L

Glucose -- 72 ml/dL

I have had maybe two or three morning glucose reading below 72 in the last 5 weeks. Lots of sleep, getting up at a consistent time, and raw cheese seem to be helpful factors.

5:30 PM: 59 glucose -- good. Good reading.

8:30 PM: 84 glucose -- back to my wheel house...60 to 80ish. I'll bet ketones and glucose are good in the morning.

Interval Swim

10' warmup (200 easy, then 150 yards of drills)

15 x 60 seconds on -- 60 seconds off

Got about 66-68 yards on each interval.

CF WOD

DE: box squat 10 x 60% 1RM on 0:45 (155#)

then 20' AMRAP (Cindy)

5 pulls

10 pushups

15 squats

Modifying this a bit because of my shoulder. Strict pulls instead of kipping -- which will actually make it harder.

16 rounds even. Never stopped moving. Strict, full range of motion on all movements. Easy one to cut corners on. Sucks either way.

Menu

breakfast -- acv in water // coffee with 1 tbsp each of MCT and EVCO

lunch -- 1 tbsp EVCO and 1 tbsp mct oil

dinner -- bouillon + bone broth + 1 quart water, 2 tbsp sour cream, 1 tbsp EVCO, 1 tbsp EVOO + 50g avocado, 2 cans kippered herring (6.5 oz), 6 oz raw Swiss cheese

2,096 calories -- 190g fat // 9g carbs // 95g protein

discovered a new great combo -- put the avocado, EVOO and sour cream in a small bowl and stirred it up...incredible.