SFM -- Day 4

Ketones -- 0.2 mmol/L

Glucose -- 93 ml/dL

Still a low number but at least there are SOME now in my blood stream. High glucose not a surprise. It's crazy -- since the Fredricksburg trip I have not gotten these numbers back to normal. The week before Fredricksburg I averaged 3.2 ketones and 79 glucose. That was a great week -- and the wheels have fallen off.  

But I know -- that's life. It's going to happen. The key is going to be sustainability...thus the SFM (sustained fat mobilization). It's not going to be a predictable ride. Life happens. I can either deal with life, or go live in the woods and do the same thing every single day at the same exact minute of every day -- like my grandma did there towards the end.  

Did some mobility and stretching. 

I have a "guys weekend" coming up tonight. Late nights, beer, and an abundance of food that will derail my "recovery" attempt. I'm going to take some heat but I need to get back things on track. If I had normal ketones (above 1.5 or so) and blood sugar had been low, I would probably be a little more liberal. I'm going to stick to my guidelines (14 blocks of protein, minimal carbs -- 20-25g -- and unlimited fats).

I ordered a blue tooth HR monitor for the SweetBeat heart rate variability app to start measuring heart rate variability.


breakfast -- coffee with 1 tbsp each of EVCO and MCT oil

lunch -- 4 eggs cooked in 1 tbsp butter and 2 oz raw cheddar cheese

dinner -- 12 oz chuck steak cooked on my new charcoal grill, 1 cup sauerkraut, 1/4c sour cream, 50g avocado + 1 tbsp EVOO, bouillon and sushi nori in water, bone broth

snack -- decaf with 1/4c heavy cream

1,875 calories -- 153g fat // 15g carbs // 107g protein