Further Reflections on Intermittent Fasting

So I’m over a week into my experiment. My morning blood glucose readings continue to be in a much better range: 6.4 mmol/L, 6.2, 6.6, 7.1. Moreover, I’ve been testing my blood in the afternoon and readings have been below 6.0 mmol/L.

My diet is virtually no carb save for the small amount from cream in my coffee and a little bit of cheese here and there.

My roast chicken looks better!

My wellbeing, if anything, has been better across the last four days. Those who have ever fasted may know that a mild sense of euphoria can manifest itself. Well, I’ve been experiencing euphoric moments, off and on, for days. I’m guessing that’s a combined effect from the intermittent fasting and lower blood glucose.

My energy levels continue to be excellent.

I slept very well last night and the night before…eventually. I woke up though with an upset stomach that did not go away for an hour or so. Could it have been a bit too much grass fed roast beef? Maybe. It may have been too many supplements or even the fact that my stomach has probably shrunk a bit due to the small eating window. I cut back on the supplements last night. I’ll reintroduce the two I cut out (cinnamon and gymnema sylvestre) and see what happens.

Conclusions

As I said to my better half yesterday, I think this is my new way of living. It is sustainable. I don’t mind eating my first meal at 1:00pm or 2:00pm. I believe with a couple of one-day fasts over the next couple of weeks, I’ll be able to get my HbA1c into the non-diabetic range. Watch this space.

Small Eating Window – Early Results

So I’m on day four of my eating window experiment. My routine is simple:

  • I have a big coffee with some cream when I get up at 6:30.
  • I eat lunch between 1:00pm and 2:00pm.
  • I eat dinner between 6:00pm and 7:00pm.
  • No snacks between meals.
  • No food after dinner.

I’ve been eating very low carb for the last four days. For a couple of days I’ve gone full carnivore. I’m planning to have a very light lunch today, maybe a couple of handfuls of walnuts and a square of 95% chocolate. I’ll have a steak for dinner…with melted butter on top!

Blood Glucose Results

There has definitely been an improvement in my readings when I wake up in the morning (6.5 mmol/L, 7.1, 6.8, 7.0). This means my blood is getting into the low sixes and high fives during the day.

With a bit more fasting, I think I’ll be able to get my blood glucose into the non-diabetic range which is 5.7 mmol/L and below.

Wellbeing

Energy levels have been great and I feel a bit more focused in the mornings and early afternoon. It’s a similar feeling to multi-day fasts. Given that I’m not eating for around nineteen hours between dinner and my next lunch this isn’t a surprise. I’m essentially on a nineteen hour “mini-fast” every day.

Sustainability

This is an easy one to maintain I think. I haven’t had any big food cravings. I do miss the idea of having bacon and eggs in the morning. However, I can always have this at lunch. Who’s going to stop me?

Conclusions

I’m going to fit a one-day coffee/water fast in next week and see if that continues to bring down my morning blood glucose readings. Overall, I’m very encouraged with this new intermittent fasting regime.

Reducing the Eating Window

As I wrote a while back, I’ve been planning on experimenting with time restricted eating. Well now’s the time.

I was watching a great interview with Dr Ken Berry on the Primal Blueprint podcast. He got talking about all kinds of things and one was a small eating window.

Berry and Elle Russ (the interviewer) both have very “tight” windows: between four to six hours. That’s it. That’s when they eat.

I guess you could say they both have a little bit of a cheat in the morning. For instance, Dr Berry wil have a little grass-fed butter in his coffee in the morning; Russ has a small spoon of coconut butter.

The cheat is fine with me. It means I can have my monster coffee with cream in the morning.

So what’s my plan? Simple: big coffee in the morning; lunch at 2:00pm; dinner no later than 7:00pm.

I’m going to follow this regime indefinitely and post a weekly report beginning next Friday.

For those who are interested, here’s the interview. It’s worth a watch in my opinion.

Dr Mercola – Right Kind of Stress Can Make You Resilient to COVID-19

Dr Mercola has an interesting article and interview on a host of topics: autophagy, intermittent fasting, anti-fragility and resistance training. His title seems a bit misleading to me, since Covid is more of an aside than anything else. It can be found here:

and here, though he wants you on his mailing list:

https://articles.mercola.com/sites/articles/archive/2020/07/26/small-stressors-beneficial.aspx