SFM -- Day 13

Sustained Fat Mobilization

Ketones were 2.5 mmol/L this morning. Glucose was 79 ml/dL. Good numbers. Ketones down 1.0 mmol and first time to be below 3 since 4/28 but as long as I'm within range of 1.0-3.0 or really just above 1.0, I'm happy...

I'll bet the large amount of greens had an effect. I'll go back to normal today and see if my beta hydroxybutyrate doesn't increase in the morning...

Long Run

ran for 1 hour -- HR averaged 147. Colder than it should be on May 2.


breakfast -- coffee with 1 tbsp coconut oil // acv in water

dinner -- 8 oz raw, grass fed beef liver + 1 quart of water + 100g frozen broccoli cuts + veggie bouillon cube = all boiled in a pot on stove and everything from pot consumed // 3 eggs cooked in 1 tbsp butter, 6 oz raw cheese, 2 tbsp sour cream

Snack -- decaf with 6 tbsp heavy whipping cream // 1 tbsp of coconut oil

1,968 calories -- 155g fat // 17g carbs // 111g protein

Wife not a big fan of the liver smell -- but with the bouillon cube, broccoli and eggs going at the same time, it wasn't too bad. I don't mind it one bit. I love the taste, too -- especially with the sour cream and creole mustard. I dipped the liver out and put it on a big plate with the eggs -- ate all that then had the broccoli in the broth with the remnants of the liver fat and oil all mixed in...delectable.

2 hours after eating my glucose was 81 -- a full 20 ml/dL LOWER than last night with the only real change being the sheer volume of veggies. So my conclusion is that even green leafies in large quantities can cause an insulin response in my system. I ate the same amount of beef (there are actually a few more carbs in liver than in muscle protein) and the same block of cheese.