Life in a small town

Fasting 2018 … end of April, another progress report …

“Àki”, Rodrigo Rodriguez, from the album “Inner Thoughts” (2006)

flowing brook animatedSo, fasting, … how are things going here at the end of April 2018, 15 months into this new adventure?  Gentle reader may recall that, in January 2017, I accidentally discovered fasting as a possible control for Type II Diabetes.

My health goal at the time was to find some way to control my diabetes which had my blood sugars running around 18 while taking 5 Metformin and 1 gliclozide per day. My options were — not many outside of beginning treatment with Insulin, so not a happy future going down the road.

I am currently resting at a plateau with my weight holding steady at approximately 238 to 245 pounds. Up and down day by day. So obviously eating enough to maintain my current metabolism and not spending a lot of time in Ketosis.

As mentioned last August, that is a long way (on the good side of the scale) from my start point 268 pounds and a long way from my all time high of 280 pounds but is also a long way from my arbitrary personal  weight target of 200 pounds.

This is what 180 pounds looked like in 1971

This is what 180 pounds looked like in 1971

I say arbitrary because while I have some doubts about ever getting back to my combat weight of 180 pounds where I was in my early 20’s, I don’t think 200 pounds is unreasonable for a  65 year old, 6 foot male of medium build in reasonable physical shape.

So diet?  The biggest thing is to cut out most carbs and all grains especially wheat, soy, canola and corn, and any products made from them. Avoid most processed foods, eat real food, not stuff that has been turned into something else in a chemical factory. This is basically the Keto diet as explained in other posts I have made mentioned below.

I am currently treating every day the same, I start eating lightly, between 2:00 PM and 3:00 PM most days, breaking my fast with a cup of bone broth and perhaps a couple of ounces of cheese or a smokie, or both. Also drinking coffee and tea whenever I feel like it and making sure to drink a couple of liters of water a day as well.

For supper, usually around 6:00 PM I have a few ounces of chicken or fish, pork, or sometimes beef or liver, a half or 2 thirds of an avocado, a cup or so of some crunchy salad, and our favorite side dish of fermented chopped cabbage with sour cream dressing to help keep a healthy gut bacteria population. With black decaf coffee or green tea after supper I have a few fresh Walnuts or Macadamia nuts and by 8:00 PM we are winding down and ready for bed.

Sleep, wake, work, eat, relax, sleep, repeat. Nothing very ambitious. I must admit that I just don’t feel like eating anything near as much as I once ate “normally”. I am probably eating less than half the calories I was eating 15 months ago and not missing anything.

I believe that my goal has been met and all the blood tests confirm that I continue to be “cured” of my Type II Diabetes and High Blood Pressure. All values are normal, and I am still med free over a year after stopping taking all Diabetes meds and Blood Pressure meds. So how did my tests turn out?

First, blood sugars are now routinely testing and holding at 5.0 to 6.5 international. Dawn values are often in the 7’s but drop rapidly over the first two or three hours of the day. The conversion factor is 18 for those who want to see that in American units , eg. 7×18=126, at least that is how I think it converts, and I am told that that is normal.

Guide to FastingMy lab results show Blood Insulin level as 40.8 pmo/L and the reference range is <120.0 pmo/L. That is excellent. Negative urine glucose, urine keytones +1 and the lab notes that as high but it is what I am targeting to be in moderate keytosis.

Protein, nitrite, and leukocytes all negative, hemoglobin A1C was 6.3 (should be less than 7.0) and Glucose fasting 6.4 which is slightly high but consistent with what I have been getting for dawn values with my meter daily.

So everything is looking very good and trending in the right direction. I am still trying to line up some contacts regarding grass fed beef, pork, free range poultry and dairy and where to get it around here. I have “officially” officially declared my Type II diabetes “cured” for sure now.  Resting blood pressure is around 110/60 these days and weight is 240 Lbs. (or about 105 Kg) and I truly feel great.

Anyway, Joe’s Fasting Chronicles …  (part 8?). My family doctor continues to be supportive of my intermittent fasting regime and he continues doing it himself and has continued using the method to treat some of his diabetic patents for their Type II Diabetes.

I have been guided in my quest by the work of Dr. Jason Fung, a Toronto Nephrologist.  I still feel that were you to choose only one guide, my personal favorites are “The Complete Guide to Fasting”,  everything you need to start using fasting to improve your health. Topics include what to expect during fasting, how to manage hunger, different fasting regimens, and how to break a fast.

The next favorite is “The Obesity Code”, an in-depth discussion of the underlying causes of obesity, including the problems of focusing on calories and the hormonal basis of obesity. An introduction to simple strategies for weight loss including low carbohydrate diets and intermittent fasting.

And the third and final book is “The Diabetes Code” . In this paradigm-shifting book,  Dr. Fung reveals that type 2 diabetes is reversible. Writing with clear, persuasive language, he explains why conventional treatments that rely on insulin or other blood-glucose-lowering drugs can actually exacerbate the problem, leading to significant weight gain and even heart disease.

The only way to treat type 2 diabetes effectively, he argues, is proper dieting and intermittent fasting—not medication. In The Diabetes Code, Dr. Fung proposes a new, evidence-based way to break the cycle of high blood glucose and increased insulin resistance.

Drawing from the latest in medical research, he outlines the impact of diet and lifestyle in type 2 diabetes and offers simple, easy-to-follow advice for preventing and reversing its course, complete with helpful charts and illustrations.

So the silver bullet in the life and death fight against Diabetes, Obesity, and high blood pressure is an amalgam of the information in these books, and you can find all three books right here. Written by Canadian Nephrologist Dr. Jason Fung. As the proprietor of Intensive Dietary Management in Toronto,

Dr. Fung is a clinician that has real-world experience and an uncanny talent for cutting through the BS. He “tells it like it is” in an entertaining way that makes it easy for non-scientific minded laymen to really grasp an understanding. This book is perfect for sharing and provides an excellent introduction to the LCHF/Ketogenic lifestyle.

If you haven’t read my previous posts on this topic here, and  here, and hereand here, and here, and here, and here, then let it be known that when I was diagnosed with type 2 diabetes 7 years ago I was 270 Lbs., blood sugars were in the high teens, and blood pressure was in the 140 over 90 range. I felt like crap!  In January of 2017 I was testing blood sugars of 16.0 to 18.0 while taking 4-5 Metformin and a Gliclazide daily. We were talking about starting on Insulin injections.

What else have I found in addition to getting these great results in my official lab blood tests? Well there is this website , Confronting The Confusing World Of Nutrition, another WordPress blog site where I have found just about every book ever written about my current lifestyle choices. This has become my go-to site for all things diet and health in terms of finding resources and information.

The other book I like is : Principia Ketogenica: Low Carbohydrate And Ketogenic Diets – Compendium Of Science Literature On The Benefits by A Simmonds.

This book contains 319 pages of important science and studies related to low-carb, high-fat diets, with hundreds of research papers and scholarly journal articles from over the past century, summarized and fully referenced.

Though available in hardcover, the e-book provides active links to pertinent studies and abstracts. There are no recipes, testimonials, or popular articles.

This book is current up to 2014, perhaps the greatest collection of relevant nutrition science available to date.

The Principia is available as a Kindle eBook for a couple of bucks and truly worth the price.

Cheers and more to follow on how our diet has changed and new information on vitamins, nutrients, salt, Iodine, gut flora and so on …



So, to the “Medical Establishment” and “Professional” Nutritionists everywhere … Fool me once, shame on you, fool me twice shame on me.