SFM -- Day 19

Ketones were 1.0 mmol/L which is lower than yesterday but within ketosis range. Glucose was 71 ml/dL which is a good number. I wasn't expecting it based on how I felt at 5 am (sluggish). And I went to bed at 10:15 and never woke up during night.

I did make a discovery though...cooked almond meal negatively effects my ketone level. At least it has the two times I've had it. And just trace amounts, too -- my daughter's little fingerful of leftovers both times. I think my system is just very sensitive to cooked/roasted nuts. And that was the only difference nutritionally from Monday to Tuesday.

Last Saturday I had a few bites and ketones were down a whole mmol on Sunday.

Dentist Observation --

After cleaning my teeth this morning, my dental hygienist asked me if I had recently changed my diet. I asked her why. She said that I had almost no inflammation but that the plaque build up on my teeth (although not in excess) was a thicker more robust plaque. Usually I'm just bleeding all over the place after a cleaning but there was harly any blood today at all. I didn't have any of the usual hot spots or sensitive feelings I get during cleaning. Interesting observation...

Midday update: feel great after bike interval at lunch. 340 calories of nothing but fat today so far.

Glucose was 58 at 5 PM and 81 at 9 PM...good.

Interval Bike

8x2k on 2' rest

Interval // Watts // Time // HR

1 // 228 // 2:30 // 143

2 // 239 // 2:30 // 149

3 // 223 // 2:28 // 151

4 // 234 // 2:29 // 152

5 // 229 // 2:27 // 152

6 // 234 // 2:26 // 152

7 // 232 // 2:27 // 156

8 // 245 // 2:25 // 158

HR averaged 138 during the 7 rest periods.

Feel good about this until I remember that Pete Jacobs AVERAGED 281 watts during his 112 mile bike in the Kona Ironman last year...

Did in my garage at lunch. Took about 45 minutes total.

Menu

breakfast -- coffee with 1 tbsp coconut oil and 1 tbsp mct oil

lunch -- 1 tbsp coconut oil

dinner -- 7.3 oz ham steak, 50g kale, 50g mushrooms, 100g avocado with 1 tbsp EVOO, quart of water + bouillon cube, 2 tbsp sour cream, 3 eggs cooked in 1 tbsp butter, 1 tbsp coconut oil (eaten raw before dinner), 1.8 oz raw Swiss cheese (in eggs)

snack -- decaf with 6 tbsp HWC

1,965 calories -- 170g fat // 19g carbs // 91g protein