SFM -- Day 18

Ketones 1.5 mmol/L this morning -- phew!

Glucose 78 ml/dL. It's been lower than that in the morning once since April 20. Happy about these numbers. So, it was extremely easy to jump right back into ketosis. The next thing to find out will be how that one day effects weight loss -- if any.

I’m also curious as to whether or not a “protein-induced” glucose increase and ketone drop is any different from a carbohydrate induced response. Like -- will I “recover” more quickly if it’s protein? Will weight loss be effected? Will body mass or strength be effected? Or if the body doesn’t care what induced the response, just that it was induced...we’ll see.

Had a tbsp of coconut oil before run at lunch.

Glucose was 92 at 8 PM and 98 at 9:20 PM. High numbers because of almonds...


4 x

400m run

5 muscle ups

12 minutes -- my stupid new timer app reset on its own during the last round but I had pretty good feel for where I was timewise. Did the first 3 sets - 4 muscle ups, then 1. Then got all 5 on the last one. Feel very strong on body weight stuff right now.

Interval Run

10x400m run with 2' rest

1:30, 1:26, 1:27, 1:27, 1:28, 1:29, 1:27, 1:28, 1:26, 1:28

Did at lunch on ACU track. Goal was to get them all under 1:30...form started deteriorating last 200m of final interval.


will look very similar to yesterday -- that combo of foods worked to get me back in fat burning mode -- also I hadn't taken ACV in a couple of days before yesterday, wonder if that effected my low Monday numbers?

breakfast -- acv in water // coffee with cinnamon and 1 tbsp each of coconut oil and MCT oil

lunch -- 1 tbsp coconut oil

dinner -- 8.5 oz raw beef liver + bouillon cube + 1 quart water + 30g kale + 50g mushrooms all boiled and entire contents of pot consumed (I scoop out the liver and put sour cream on top of it -- I LOVE it), 2 oz raw Swiss cheese, 1 tbsp butter and 3 eggs, 2 tbsp coconut oil, 2 tbsp sour cream [had some tiny leftover pieces of almond crusted drumstick that I warmed up for my daughter -- maybe an ounce that she didn't eat?]

snack -- decaf with 6 tbsp HWC

1,879 calories -- 160g fat // 18g carbs // 90g protein [not including the chicken pieces]