SFM -- Day 21

Ketones - 1.7 mmol/L

Glucose - 85 mg/dL

Weight Update - down another 2 pounds (17 lbs since April 9)

The week of 4/13 my ketones averaged 2.4 and glucose (morning) averaged 77 -- I lost 5.5 pounds.

The week of 4/20 my ketones averaged 1.6 and glucose averaged 86 -- I lost 0 pounds. That was the week I had that canker sore and was battling infection/inflammation.

The week of 4/27 my ketones averaged 2.9 and glucose averaged 82 -- I lost 1.5 pounds.

This week (5/4) my ketones averaged a "measly" 1.3 and glucose averaged a fairly high 88 -- I lost 2 pounds.

I was a little surprised by my weight this morning because of the low ketone average and high glucose average. But I guess that goes to show that as long as you're in the 1-3 mmol range, you're burning fat.

I had been above 2 mmol for 10 straight days until the almond flour and super high protein days back-to-back. That was last Saturday and Sunday -- 5 days ago...and my ketones still haven't "recovered" back to the 2+ range. One or two days (or even one or two MEALS) has a big effect on me for a long time. May not be the case for everyone -- but I've figured out that for ME. Really happy to see that it didn't have a big impact on my weight loss. I haven't weighed what I weigh right now (not including the juice fasts) since fall of 2011.

I made my daughter buckwheat pancakes this morning and immediately started breathing through my mouth when I smelled the banana because I could tell just the smell was effecting me.

I'm about halfway through Gary Taubes "Good Calories, Bad Calories" but also just bought Paul Jaminet's "Perfect Human Diet"...read a few selections of interest and can't wait to read the whole thing. (I'm also trying to finish "Battle of Waterloo").

5 PM: glucose was 65 -- pretty typical. I was thinking as I was leaving my office walking to my car how crazy it is that I don't get hungry even at hour 22 of my intermittent fast.

8 PM: glucose was 85 -- again, pretty standard for 2 hours after I start eating dinner.
Got my grass fed meats tonight -- first time to get marrow knuckle bones for bone broth. It is 9:20 PM and I have started my first bone broth concoction!!! So excited.

CF WOD

DE: floor press 7x3 @ 65% 1RM (145#) (EMOTM)

3x

10 dead lift (1.5x BW = 270)

10 HSPU

7:59 -- did in garage.

Menu

breakfast -- acv in water // coffee with 1 tbsp each of MCT and EV coconut oil (I pour about 17 oz of water in the coffee maker and it produces about 14 oz)

lunch -- 1 tbsp coconut oil

dinner -- 6.5 oz ham steak, 77g avocado + 1 tbsp EVOO, 50g kale, 62g mushroom, bouillon cube + 1 quart water, 2 tbsp sour cream, 1 tbsp EVCO, 2 eggs cooked in 1 tbsp butter, 4 oz raw Monterey Jack Style Cheese (alta dena)

snack -- decaf with 6 tbsp HWC

2,111 calories -- 190g fat // 16g carb // 84g protein

81% fat // 3% carbs // 16% protein