My Belly Fat Progression by DXA – [2013 – 2016]

My Belly Fat Progression by DXA - [2013 - 2016]  - TFM

Those of you close to me are familiar with the details of my fat loss experiment, which I underwent between ~October and December 2013. For those who don’t know, I posted the details here.

To increase the accuracy of my approach I used a DEXA scanner. I wanted to measure the progression of my body composition. I got kindof captivated with the device, which is why I continued doing DEXA scans every few months ever since.

Almost three years later, I decided to make some sense out of the pile of papers (DEXA scans) in my drawer. So, here is some data on the dynamics of my abdominal fat (see top graphic).  

The Five Stages of Fasting – Dr. Nikolayev [Russian Case Studies]

The Five Stages of Fasting - Dr. Nikolayev [Russian Case Studies]

Introduction

During a visit at the local library I stumbled upon a book on fasting (written in Romanian). I do most of my reading on my tablet, for convenience. Trying to locate the book on Amazon Kindle returned an empty query. To my surprise, the book was not available/translated to English. It was only available in French. So, I bought the book – the physical copy.

I’m not sorry about the investment I made. Many concepts and ideas from this book are also detailed in my book Periodic Fasting. This is great because when some of my fellow Romanians will ask me to translate my book, I could simply guide them to book of Lestrade, which is already available in Romanian.

Furthermore, Thierry Lestrade obtained first-person access to research and experiments conducted by Russian scientists and doctors with regards to therapeutic fasting. Much of this research will be lost in the archives of Russian institutes as they have not (and most likely will not) been translated into other languages, unless we can do something about it.

In this entry I will describe the five stages of prolonged water fasting, as it has been widely used in the practice of Dr. Yuri Nikolayev, the Director of the Fasting Clinic of The Moscow Institute of Psychiatry for many years.

He claimed to have successfully treated more than 7,000 patients (as of 1972) suffering from neuro-psychiatric conditions by using therapeutic fasting. The average duration of a fast would be 30 days. He probably oversaw the experience of more than 10,000 patients because in 1972 he was only at the heights of his career.

The Randle Cycle – How Fats and Carbs compete for Oxidation [Review]

The Randle Cycle - How Fats and Carbs compete for Oxidation [Review] - 1 - Fig.1

Introduction

In a recent Ben Greenfield podcast, Ben and his guest, Denise Minger, discussed about the Randle Cycle – which is also known as the glucose-fatty acid cycle. This cycle describes the competition between metabolic fuels.

I read a few papers about the Randle Cycle as it sparked my interest. In this post I’m going into the specifics of one of these papers. I suspect that many people are confused about how this works.

This paper is a review published in The American Journal of Physiology (APS), Endocrinology and Metabolism and it’s open access. [1]

My Low-Carb Journey – Christina B. [Case Study]

My Low-Carb Journey - Christina B. [Case Study] - 1

Introduction

Christina and I have known each other since 2014. Even though she says she’s been struggling with weight management for a long time, I view her journey more like a challenge to finding her personalized (unique) approach to optimal nutrition and lifestyle.

Similarly, my own n=1 is a testimonial that it can take hell of a lot of time to reach a sweet spot – always tweaking and experimenting with different interventions.

You’re about to read Christina’s own words. Her detail-oriented and analytical rationale is something that I applaud and arduously support. Enter Christina…

The Metabolic Features of Keto-Adapted (20 Months) Ultra Athletes [Comparative Study]

The Metabolic Features of Keto-Adapted (20 Months) Ultra Athletes - Study Timeline

Introduction

First well designed and conducted study of keto-adapted athletes? Let’s see…

Many think that keto-adaptation is the result of 2-3 weeks of ketosis. Simply put, that is delusional.

I encourage you not to believe me. Listen to Barry Murray who works with fat adapted athletes and who observed how the process could take from at least 6 months to more than 2 years, widely varying between individuals. And, I’ve seen it on myself.

I’ve been using ketosis (the metabolic state where fat becomes the primary source of fuel) since October 2013. I’ve been in ketosis 98% of the time. My personal approach does not resemble the fat-laden ketogenic diet that’s preached out there; one of the focal points of my strategy is micronutrient optimization.

Keto-Friendly-Highly-Satisfying Foods Repertoire – Keto-Pizza

Keto-Friendly Highly-Satisfying Food Repertoir - Keto-Pizza

Intro

As most of the followers of this blog know, I am not an advocate of frequent use of ketogenic friendly substitute foods for their higher carbohydrate counterparts. In basic language, I do not recommend daily usage of keto breads, ketogenic biscuits, keto pasta, keto French fries, and many other processed or not processed foods.

Eat real food. Eat food that does not have a label.

I think that those who rely or crave such products will most likely never adapt to an optimal ketogenic protocol. Such cravings may be a hint that one had never overcome their sugar addiction and may still be an inefficient fat burner. But enough with my negativity…for now…

Keto-Adaptation #1 – Lessons Learned from 1 Year and 5 Months of Ketosis

Keto-adaptation #1 - Lessons Learned from 1 Year and 5 Months of Ketosis

Intro

Update: before reading this, make sure to know my current thoughts (about page)

As of February 2015, I’ve been 1 year and 5 months into ketosis. I entered this metabolic state using nutrition primarily and I was able to maintain it through nutritional, as well as other interventions. More than 98% of the time I was in ketosis. It was, I believe, two or three times when I was out of ketosis for a couple of hours and this happened during the first months, back in late 2013.

Be reasonable

My personal nutritional approach is individualized. I do not do 80+% fat and 5% carbohydrate and I would be inclined to say that it may not be optimal for healthy adults to eat so much fat and deprive their bodies of micronutrient, vitamin, and mineral diversity that come from vegetables, leafy greens, and/or some legumes, unless a severe medical condition (such as epilepsy, for example) implies it.

I do 65-70% fat, 15-18% protein and ~10-15% carbs. It keeps me in ketosis. I eat below my daily energy requirements, I consume low protein, <1g per KG of bodyweight – which fall somewhere in-between 50 – 65g of protein per day, sometimes even lower.

Recent Blood Work – One Year in Ketosis

Recent Blood Work - One Year in Ketosis

Intro

Those of you following the blog know the many aspects of my keto journey. I’ve been doing a lot of blood testing throughout the past year and here are my latest results.

Recent Blood Work - One Year in Ketosis - Table 1

And here’s a comparison with previous values taken over the past year:

Keto Cereals – Ketogenic Alternative to the Cereal Powered Breakfast

Keto Cereals - The Stuff

Intro

My first encounter with coconut chips/flakes was in January 2014, while waiting for my flight to Moscow from Phuket International Airport in Thailand. I wrote about it extensively in Ketone Power. I also wrote about my thai-coconut-frenzy here.

After getting back to Romania I wanted to see if I can find these dry roasted coconut chips in a non-exotic country. It took me 1 trip to my local natural plant shop (also supplement supplier) to make it happen. Thank you global supply!

Comfort Food Under the Keto Protocol – A.K.A. Binge Eating

Comfort Food Under the Keto Protocol - A.K.A. Binge Eating

Introduction

I think that to be in line with your health and physical fitness goals you have to make sure that how you eat doesn’t prevent you to get there. You need to be able to fail-safe.

I also believe that eating optimization needs to be a lifetime intervention and not a diet where you feel deprived, fall off the wagon and gain everything back + interest.

I’ve written about the bio-chemical implications and how the bio-markers of hunger and appetite (leptin, ghrelin, etc) are expressed in different diets compared to a high-fat low carb diet. The ketogenic lifestyle prevents you from falling off the wagon, as long as you become keto-adapted. If you still crave high-carb foods, then you’re not keto-adapted (a process that could last for months and even years – depending on the subject).

Learn about the keto-adaptation process in Jeff Volek’s lectures on Youtube. One is here.

When I started this lifestyle intervention about a year ago, I decided it was something to last an indeterminate amount of time. It was a hard decision for me because I was shifting to a different macro-nutrient partitioning protocol.

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