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Jimmy Moore’s 6-Month Nutritional Ketosis Lecture In Brisbane With Slides

It’s been several weeks since I have returned home from my glorious 3-week lecture series through Eastern Australia and I’m almost all the way back in the groove again syncing my body clock with Eastern United States time. But the entire “Low Carb Down Under” (LCDU) Tour experience (listen to my retrospective LLVLC Show podcast about my trip to Oz) was magical in ways that I won’t soon forget. I was privileged to share with the beautiful people in Melbourne, Fish Creek, Byron Bay, Sydney, Adelaide and Brisbane about my personal low-carb journey as well as a 6-month update on my current n=1 experiment of “nutritional ketosis” (NK) which curiously enough has been getting quite a bit of attention in the blogosphere as of late surrounding whether it is the ketosis or calorie reduction that has helped to bring about the improvements in my weight and health. I’ll be exploring this topic further in my upcoming CarbSmart column publishing soon.

One of the conveners and hosts of the back end of the LCDU Tour was a fitness industry veteran from Brisbane, Australia named Jamie Hayes (who did a fabulous job with his own nutritional health and fitness “rant” lecture). His sons took some fabulous professional video footage of the talks in Brisbane and Jamie inserted the slide show presentations into the video footage, including prominent ones from a few names you’ll recognize: David Gillespie, Dr. Anastasia Boulais and Jamie Scott. My final Australian talk on my 6-month update of “nutritional ketosis” was captured on video along with the slides from that presentation and I wanted to share that 39-minute video with you in this blog post along with detailed bulletpoint notes below to recap what I shared with the Aussies:


http://youtu.be/sXbV0gxRfPo

Here are detailed notes from my Brisbane NK lecture:

  • This is not necessarily something for everyone
  • Precipitous annual weight gain began in 2006
  • Why didn’t you do something about it? I was trying hard.
  • In early 2012, I saw a “3″ in front of my weight
  • Weight up at PaleoFX and Low-Carb Cruise
  • Felt like Jabba The Hut when my weight went back up
  • How could this happen on a good high-fat, low-carb diet?
  • Get The Art and Science of Low Carbohydrate Performance
  • This book rocked my world and changed my life
  • Dr. Jeff Volek and Dr. Steve Phinney wrote this for athletes
  • There was a section in the book about testing blood ketones
  • I started doing n=1 experiments on my blog in 2011
  • My blood sugar tests were on low-carb bread, etc.
  • I began my NK n=1 testing on May 15, 2012
  • This is different than the urine ketone testing
  • Precision Xtra blood ketone meter is the tool I used
  • My first reading on the ketone meter was .3
  • I thought I was eating a good high-fat, low-carb diet
  • Urine and blood ketones are not the same
  • You want to measure beta-hydroxybuterate in blood
  • Body weight changes are a side effect of eating healthy
  • Blood sugar and blood ketone changes are observed
  • Robb Wolf’s health trifecta of how you “look, feel and perform”
  • Nutritional ketosis begins at .5 and up to 3.0
  • If you’re Type 1 diabetic, ketoacidosis may be a concern
  • My 5 Low-Carb Mistakes And How NK Rescued Me
  • How many think a grilled chicken salad is good?
  • People think low-carb is high-protein, but it’s high-fat
  • Gluconeogenesis turns excess protein into sugar in body
  • Lean meats are probably not as good as fatty meats
  • I’ve been limiting my protein to 80-100g daily
  • I tend to consume more protein on days I lift weights
  • Urine ketones can be inaccurate because of hydration
  • Measuring blood ketones are much more accurate
  • The blood ketone strips can cost as much as $6 in the US
  • Maybe I wasn’t eating enough fat in my low-carb diet
  • People think low-carb, low-fat must be best diet
  • Cravings and hunger hit you hard with inadequate fat
  • I’m eating 85% of my calories from fat during this n=1
  • Cutting your carbs will create ketosis, but fat helps too
  • 12 high-fat foods perfect for getting into NK
  • My keto-eggs brekkie with lots of fat, very few carbs
  • Low-carb doesn’t mean a free-for-all eating food
  • Do you need to count calories on low-carb? Yes and no.
  • When you’re keto-adapted, calories will drop naturally
  • You don’t really think about food that much on NK
  • You can fast for many hours because you’re fueled by ketones
  • Spontaneous 12-24 hour intermittent fasting is the norm
  • Why do we need to have meal-snack-meal-snack-meal?
  • Don’t force the fasting, just respond naturally
  • If you’re hungry then that’s your clue to eat something
  • Don’t force the issue with IF, but fasting produces ketones
  • How does blood glucose and nutritional ketosis relate?
  • When blood ketones are higher, blood sugar is lower
  • Everyone needs to own a glucometer, not just diabetics
  • Raising blood ketone levels above 2.0 for me lowers BS
  • Good mood and a sense of well-being with stable BS
  • It took me 4 days to get into nutritional ketosis
  • It can take as much as 2-4 weeks for some, be patient
  • Highest blood ketone reading I’ve seen is 6.4 millimolar
  • My 85/12/3 NK plan may not be right for everyone
  • You may be able to do different than me and get good results
  • Find what fat/protein/carb level is right for YOU
  • Don’t get caught up obsessively about macronutrient ratios
  • Eat real food and be aware how specific ones impact you
  • Paleo focuses on food quality, but macronutrients matter
  • Drinking a lot of water and taking good supplements
  • Zero hunger, no cravings and completely satisfied doing this
  • Was struggling with sleep, now sleep 7-9 hours a night
  • Thinking clearer than ever before on ketones
  • My pimple breakouts have greatly diminished
  • My skin tags are shriveling up now doing this
  • My poop is doing just fine thank you very much
  • I’m now wearing clothes I haven’t worn in 5 years
  • My AM blood ketones are lowest, average 2.1 millimolar
  • My PM blood ketones are highest, average 4.2 millimolar
  • I want to test blood ketones every hour I’m awake for a week
  • I like 2.0 millimolar blood ketones where I feel best
  • Blood sugar was upper 90s/low 100s in May/June 2012
  • By October/November 2012, blood sugar down to upper 70s/low 80s
  • I took Glycosolve supplement a few months, but off it now
  • The NMR Lipoprofile test that measures LDL particles
  • NK has given me outstanding blood lipid results
  • There are still outstanding questions about LDL-P and Apo-B
  • Apo-B is a good proxy for the LDL-P number
  • I have very high-looking LDL-C and LDL-P numbers
  • How is it possible to have good and bad cholesterol numbers
  • Outstanding A1c, CT heart scan, IR & VLDL low, CRP low
  • I’m writing a book about reading cholesterol test results
  • Let’s start treating actual disease rather than risk factors
  • Exercise has been the most exciting part of NK testing
  • I was already noticing great energy by month 3 of NK
  • I used to get bad hypoglycemia while exercising in gym
  • Adding in fruit, starchy carbs didn’t solve the problem
  • Attempting to lift in a fasted state was pure torture
  • I had trouble recovering from workouts prior to NK
  • Glycogen stores give ~2,000 calories worth of energy
  • Keto-adapted person has 40,000+ calories of energy
  • Committed to two 30-minute weight lifting sessions/week
  • Did it in a fully fasted state of 18-24 hours
  • I did fantastically well in the gym doing this
  • I kinda feel like Superman doing this
  • Weight loss in the first 180 days was nearly 54 pounds
  • The weight loss has not been a linear experience
  • But the overall trend is going downward–a good thing!
  • Can you lose fat and gain muscle eating 12% protein?
  • DXA scan provided by Vitality Medical Wellness Institute
  • It’s like a fax machine of your body fat/muscle mass
  • In 2 months, I lost nearly 10 pounds of net weight
  • 5% body fat loss–THIS IS HUGE!
  • 16 pounds of fat loss, 6 pounds of muscle gain
  • Results of my DXA scan after 6 months on NK
  • My plan is to continue to do this n=1 for 12 months
  • I want to help others who want to try NK for themselves
  • This is not “the next big thing,” but what works for me
  • My publisher is interested in publishing an NK book
  • I’m asking my readers to submit tests I should run
  • I’m considering given my data to a researcher for a case study
  • I want to show people eating this way isn’t a crazy diet
  • This can be implemented in a sustainable way
  • I probably won’t need to stay at 85% fat forever
  • I’m already seeing better insulin sensitivity from doing NK

    Feel free to share your feedback about my 6-month nutritional ketosis n=1 experiment update lecture in the comments section below. I look forward to sharing even more updates about my testing in 2013 as I continue to gather data about how this is going. If you want to hear more about my NK experience, my friend and fellow health podcaster Abel James interviewed me on his “Fat Burning Man Show” today. Take a listen!

    • http://www.facebook.com/people/Peggy-Holloway/520343437 Peggy Holloway

      Ken and I would happily submit “testimonials” to any publication you produce. We continue to be amazed at our health and energy/stamina with nutritional ketosis. Just the story of me doing a century bike ride in a fasted state at age almost-60 is a great anecdote in support of what you are also experiencing.

    • http://www.facebook.com/profile.php?id=1295316152 Kisha Deann Majors

      Mr. Moore,

      This is GOLD Jimmy!!!! Very good lecture. It’s awesome! I just cannot express in word’s how proud I am of you! Thank you so much for your inspiration! I know that a lot of this is exactly where I need to be. And I can tell already in the 3 weeks that I’ve started my own nutritional ketosis experiment that it is working. Personally speaking, I’ve lost 15 pounds in 17 days now. My energy is through the roof. Matter of fact my doctor said that I need to slow down because my body is not ready for this kind of energy. I am sleeping better than ever. I no longer need a nap during the daytime. I may not consume as much food or fat as you do daily but I am consuming approximately the same percentages as you are right now. I notice a huge difference if I veer off that course in a negative way, in anyway. I was stuck where you were stuck, after initial weight loss doing Atkin’s it seemed to stop working for me as well. Now I am starting to understand why! Even though I had been doing Atkin’s for years now to control my type 2 diabetes.

      So now that my back is pretty much healed from multiple surgery’s… I too plan on starting up on exersize. In the past what has worked for me is starting slow. Like promising myself 10 mins a day or every other day. Slowly I worked myself up to an hour a day. No more than 3-5 times a week. Now I get a little excited and want to do more, but I try to refrain from “over” doing it. Because I am queen of “over” doing it. And is how I hurt myself in the first place. Right now I am just promising to keep my body moving most of the day. Which is easy with a 1 year old and a 5 year “girls”. And being a home-maker.

      Before I started this, it took a gallon of coffee in the morning to get me motivated. I also, was napping nearly 2 hours daily! I had insomnia. I was sick daily! I got cold’s and couldn’t manage anything mentally! I was a wreck and depressed. Now I am seeing the light at the end of the tunnel. So I want you to know that you are affecting lives, Jimmy. And I thank the Lord everyday for people like you who go out, test, research, and even experiment to find the TRUTH! That is what we all need to hear. A big serving of truth!!!

      So thank you, kindly and deeply!
      ~ All my love, Kisha

      • LLVLCBlog

        Way to go, Kisha! BTW, Mr. Moore is my dad. Call me Jimmy.

        • http://www.facebook.com/profile.php?id=1295316152 Kisha Deann Majors

          Mr. Moore is my dad too, seriously! That is my maiden name, Moore. Sorta funny I went from a Moore to a Majors! LOL I got promoted! ;) Thank you Jimmy!

          • LLVLCBlog

            :D

    • Todd Meister

      Jimmy, my friend, I am very sorry to hear about all the weight and diet trouble you have been having. I do have very good news for you though.

      I found an approach you could try to get over your eating disorder.

      “Briefly, the so-called intermittent fasting does not provide any additional benefit to what complete fasting does . . . it is a poor man’s derivative of it. People who are drawn to it I think should train their bodies to eat moderately (i.e., small meals) rather than resorting to eating massive amounts of food in one shot, and then compensating by starving themselves for 16-24 hours and repeating the process day after day (though a complete fast can fix eating disorders like this).”

      Check it out here: http://www.andrewkimblog.com/2012/12/high-fat-low-carb-diets-fasting-and.html

      I really think this will help you get over your eating disorder.

      Buena suerte en la vida normal!

      • LLVLCBlog

        Thanks Todd! If I ever get an eating disorder, then I’ll keep this in mind. :/

    • bjjcaveman

      Caught the interview with Abel James! Fun interview.

      • LLVLCBlog

        It was a fun one to do.