SFM -- Day 20

Ketones -- 1.2 mmol/L
Glucose -- 96 ml/dL

7 AM: OK with the ketone number. Glucose was a tad high. I've started to track weekly ketone and AM glucose averages and how that correlates to weekly weight loss. I'll have four weeks worth of data when I weigh and take my readings in the morning. Pretty convincing stuff from what I can tell initially -- I'll share tomorrow.

Can't wait to get my soup bones so I can start making bone broth.

Noon: Glucose = 66. Feel good. Energy level high. Chiropractor (Dr. Nick Anthony in Abilene) this morning to work on shoulder. Finally able to pinpoint the issue -- it's my infraspinatus and my supraspinatus on my right shoulder. Don't remember any trauma so it's likely not torn...just strained. SUPER tender. Been icing and e-stimulating and will continue to do so.

5 PM: Glucose = 59 ml/dL. Before dinner. Feel great.

8 PM: Glucose = 81 ml/dL. 2 hours after starting to eat (see dinner details below). Going from 60 - 80 before to after dinner is my wheel house. Tuesday when I had the small amount of almonds, my glucose was mid 90s at 8 PM. That tells me right there that almonds (and probably all nuts) impact my glucose a lot -- 10 points to me is a lot.

Interval Run

6x1K on 2' rest
(3:51, 3:51, 3:50, 3:53, 3:55, 3:56)
Goal was all <4' -- ACU track at 6 AM



50 squat
Max effort strict pulls (12, 10, 9, 9, 8)

14:06 -- did last four sets squats unbroken -- annoyingly tough WOD


Breakfast -- acv in water // coffee with 1 T each of mct & coc oil

Lunch -- 1 T of EVCO

Dinner -- 50g avocado with 1 T EVOO, 50g kale, 50g mushrooms, 6.6 oz ham steak with 2 tbsp sour cream and creole mustard, bouillon cube + 1 quart of water, 6 oz raw Swiss cheese, 1 tbsp spirulina, 1 T EVCO eaten while cooking

Snack -- decaf with 6 T HWC

2,110 calories -- 179g fat // 16g carbs // 109g protein

76% fat // 3% carb // 21% protein