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Jimmy Moore’s n=1 Experiments: Nutritional Ketosis Day 271-300

It’s hard to believe I’ve been at this n=1 nutritional ketosis experiment for the past 300 days eating a very high-fat, moderate protein, very low-carb diet with daily checking of my blood sugar, blood ketones and weight changes. But here I am still plugging away at it as I strive for one year of what is arguably the most successful change I have made since my original 180-pound weight loss success in 2004 that took me from 410 pounds to 230. As you will see in my latest weight loss update below, I’m now just a few pounds from being back to where I was at the end of 2004–and I’ve got a lot bigger goals in mind this time around that go well beyond 230 pounds!

I just returned from a fantastic trip to Spokane, Washington for Ben Greenfield‘s inaugural “Become Superhuman” LIVE event where I had the golden opportunity to give my 300-day NK update in a one-hour lecture before an enthusiastic crowd of mostly fitness professionals and highly-educated lay people. Sharing the phenomenal results I’ve seen doing this for the past 10 months was invigorating. It was so much fun revealing all the benefits this plan has given me that I was bursting at the seams to get it all out in the allotted time. I had so much more to tell people than I did when I gave a similar talk in this 6-month lecture on the “Low Carb Down Under” tour in Australia back in November. There will be high-definition video from my Spokane lecture soon that I’ll be posting on my blog when it is available. STAY TUNED!

If you’ve missed any of my previous NK n=1 experiment updates since May 2012, then go back to see how I’ve progressed over the past 10 months: Day 1-30, Day 31-60, Day 61-90, Day 91-120, Day 121-150, 151-180, Day 181-210, Day 211-240 and Day 241-270. I’m scheduled to be on a panel about ketogenic diets at PaleoFX in a couple of weeks, giving my one-year update lecture on The Low-Carb Cruise in May and then presenting a poster about my NK experiment at the Ancestral Health Symposium in Atlanta, Georgia in August. Soon after that I’ll begin the writing process on the book after my cholesterol book is released about this whole nutritional ketosis thing to release in 2014. It’s busy stuff, but in a good way!

Before I share all of my usual numbers, I did an interesting test this cycle to see what was happening to my triglycerides on a daily basis for about three weeks in a row. I used the CardioChek Portable Blood Test System along with a box of 25 triglyceride testing strips to get a feel for what my day-to-day morning overnight fasted readings looked like. In one of my interviews for my upcoming book Cholesterol Clarity, the notion was put out there by one of the experts I talked to that triglycerides are a highly volatile number fluctuating by as much as 50-100 points a day and thus can’t be relied on as a key health marker. This statement went in direct contrast to what many other people I have talked to were saying–so I decided to put it to the test on myself. Here are the results I saw with my triglycerides testing daily for 22 days in a row:

Yep, that sure looks volatile to me! NOT! In fact, my triglycerides stayed within a tight 15-point window for that entire testing period averaging around 65. This is an optimal number for fantastic metabolic health and I’m happy to see that nutritional ketosis has helped me get there. Now let’s take a look at some of the usual suspects in this experiment to see what Day 271-300 was like for them:

AM BLOOD KETONE LEVELS – DAY 271-300

Slowly but surely my morning ketone levels are rising again and that’s a good sign that I’m burning fat for fuel efficiently. I’d love to keep my morning readings right around the 1.0 millimolar or higher mark and this month I saw an average of about .7. Remember, the morning ketone readings are generally going to be your lowest of the day. My theory is your body uses ketones while you sleep as some kind of a repair mechanism in the body. Honestly, I’m not sure why they go down overnight, but welcome any theories you may have about what’s going on. The good news is that ketone production (specifically beta-hydroxybuterate measured in the blood by these ketone meters) rises throughout the day and you have your highest levels recorded at night. Let’s take a look at my nighttime readings for Day 271-300:

PM BLOOD KETONE LEVELS – DAY 271-300

As expected, they are much higher than the morning readings with some days close to 3.0 and others hovering around 1.0. I’d love to know why they fluctuate so much like that. But the good news is this is well within the .5-3.0 definition of being in nutritional ketosis. I know I feel best when I’m at 1.5 or higher in my blood ketones. My average this month was around 1.9 millimolar. With ketone production still cranking out well, let’s take a look at the weight loss that happened in Day 271-300:

WEIGHT LOSS – DAY 271-300

After losing five pounds last month, I didn’t expect very much weight loss on the scale in month 10. So imagine my surprise to see an astonishing 7-POUND WEIGHT LOSS that brings me down to 233.2! This is just a tinge over 3 pounds away from my low weight at the end of my original Atkins weight loss success. It was pretty awesome standing on that stage in Spokane over the weekend giving a talk wearing a suit that I had bought as a “goal” suit–but I never was able to wear it. That is, until last Saturday! This is all really awesome to experience and I owe it all to the effectiveness that NK has been for me. I’m not saying this program is going to help everyone who tries it. But what I am saying is this will put you in a position to optimize your weight and health if it is the right plan for you. I’ve never felt such freedom in what I’m doing that what I am doing now. It’s truly a miracle in my life. So what does this month’s weight loss bring my total tally up to now for Day 0-300?

CUMULATIVE WEIGHT LOSS – DAY 0-300

I have now seen a TOTAL WEIGHT LOSS OF 73.0 POUNDS in ten months. WOWSA! When I started gaining back the weight again beginning in 2006, I never would have imagined that I would need to lose that much weight ever again. But as the years of incremental weight gain began to happen culminating with me stepping on the scale weighing in at a humiliating 306.2 pounds in May 2012, something desperately needed to work. And this has done just that beyond my wildest dreams. No, it’s not been a perfect downward line in my weight–down a few, up a bit, down a bit, up a bit more, down a bit more. But the overall trend is WAY DOWN! People have asked me what my goal weight is and my response is I don’t have one. I’m not putting myself in a box like I did in 2004 when I hit 230 pounds with a 180-pound weight loss thinking I accomplished something. Yes, I was in a much better place physically weighing a lot less than I did. But I should have never stopped pushing to be healthier and fitter at that point.

Now that I’m approaching ten years since that spectacular life-changing event happened in my life with all that I’ve learned in the years that have followed, I’m ready to take it to the next level. Rather than a weight goal, I have another goal in mind that may never get accomplished–but I’ll bust my tail to see if I can make it happen. And here it is: I WANT TO SEE MY ABS! That may seem like a laughable thing to strive for, especially in light of the fact that my former 410-pound body may not ever allow that to happen (yes, the loose skin still persists all these years later). But I’ll be danged if I won’t give it the old college try. At 41 years old, I am stronger, healthier and arguably in the best shape of my entire life. So there’s no better time than the present to pursue something that I’ve never been able to do before. I won’t look like Mark Sisson any time soon, but I will make the investment in myself to put my body in the best possible position to be the most optimal Jimmy Moore that I can become. Can you ask any more of yourself that that? Now let’s look at my blood sugar levels in Day 271-300 starting with the morning readings:

AM BLOOD SUGAR LEVELS – DAY 271-300

Thanks to my continued use of the blood sugar-lowering supplement Glycosolve with berberine and banaba leaf, I saw outstanding AM blood sugar control averaging around 81 this month. When I wake up and see readings in the upper 70s/lower 80s, it’s such a good feeling because I know my body is a lot better off at these levels than if my blood sugar was in the 90s, 100s or much higher. I’m convinced that getting your fasting blood sugar down into the 80s on a consistent basis is going to do more for your health than just about anything else. It’s imperative that you know where you stand and take action to get to where you need to be. It’s made all the difference in the world to my health through the implementation of NK and the Glycosolve. If you struggle in your blood sugar control, I HIGHLY recommend this nutritional approach and supplementing to get to where you need to be. What about my nighttime blood sugar readings in Day 271-300:

PM BLOOD SUGAR LEVELS – DAY 271-300

This month I averaged around 83 with my PM blood sugar levels–I’ll take that! It’s pretty amazing how well my blood glucose has come under control the longer I’ve done this and experimented with what I need to do to make that happen. I’m really curious about trying something either in this next 30-day cycle or maybe in April after PaleoFX. I’d like to do a one-week TOTAL FAST with nothing but water kind of like I did a couple of years ago just to see what impact that would have on my blood sugar and blood ketone levels throughout the day. I’d measure those every hour on the hour for the entire seven days to document the results. When I did this in 2011, it was a tough road because undoubtedly I was not fully keto-adapted as I am now. What would happen in 2013 if I tried this again? If I do decide to do this experiment, I look forward to sharing the results with you in a future update.

We’re down to just two months left in my n=1 testing of nutritional ketosis, but I have already decided I will likely keep on doing the daily testing, weighing and, of course, eating the way I have been (that’s not gonna stop any time soon as long as I keep seeing remarkable health improvements as I have). I’m continuing to pursue getting more health tests done, including a genetic test for determining if I have familial hypercholesterolemia that I sent off to a lab today, another heart scan on Thursday to see if there are any calcium deposits in my coronary arteries (the last one I had done in 2009 showed ZERO), another NMR Lipoprofile test in the next month or so to see what’s happening with my LDL particles and other tests that come my way. If this NK way of eating is harming me in some way, then I certainly want to do the tests to see that for myself. But all indications from the tests that I have run show incredible health improvements as a result of doing this. If you would like to contribute towards helping me run more health tests in the coming months, then feel free to e-mail me what tests you would like to see along with making a donation towards this effort through PayPal:






Or CLICK HERE to donate!

I told the crowd in Spokane that I’m the poor man’s Dave Asprey from “The Bulletproof Executive” who famously spent $250,000 on all these gizmos and gadgets to biohack his body. I get much more low-tech testing done, but try to add as many new elements as I can when I can afford it. THANK YOU for your contributions towards that effort! What are your thoughts on the results of my n=1 experiment in Day 271-300? I welcome your feedback in the comments section below. My cholesterol book is calling my name to get back to it again, so I better start getting busy on that again. THANKS for all of your kind comments and support for me through this unbelievable NK experience. I still believe the best part of doing this is still yet to come. I look forward to sharing more of my journey with you soon. Take care!

  • Sabine

    Great work! You are an inspiration.

  • Lori Miller

    I’m so happy for you, Jimmy! Keep up the good work!

  • http://twitter.com/mem_lewis Mary Lewis

    Dynamite, Jimmy! Great results which can be helpful in leading the way for many. And kudos to you for pressing forward, inspite of a small army of at times, vicious naysayers. Keep on keeping on. And enjoy your results! Congratulations!

  • http://twitter.com/paleozeta paleo zeta

    i could see in the last picture of you that you are in great form. well done mate!

  • dufva

    Fantastic is an understatement! :-)

    Good thing also that you documented your journey so well

  • LLVLCBlog

    Metformin is a drug with side effects. Glycosolve is a natural supplement with no side effects other than lowering blood sugar. :)

  • Lori

    Great results! Can you share the percent of your diet that comes from fat, protein and carbs? Thanks!

    • LLVLCBlog

      It started off 85/12/3 for fat/proteins/carbs. Now it’s closer to 80/15/5.

  • LLVLCBlog

    I had MAJOR issues in the one month I tried metformin. None with Glycosolve.

    • jalam1001

      Thanks.

      I have used metformin for few years. It is known to interfere with vitamin b12 absorption.

      I will try Glycosolve and see how it works for me.

  • LLVLCBlog

    Perhaps down the road.

  • Kelly Schumann

    I’m just so proud of you and happy for you because your success got me to look at NK seriously and try it myself.
    Doing great!
    Do you log all of your food for calorie counts?
    What made you up your protein intake?

    Do you think NK can help heal the heart of plaque deposits?
    Lots of questions. Lol

    Keep up the great work. It is truly appreciated.

    • LLVLCBlog

      Thanks Kelly! I am logging everything I eat, but I’m not specifically counting calories at all. I only slightly raised protein to see how my ketone production would respond. Still doing well and it’s mostly on days that I lift where I consume a little more protein. Don’t know on the plaque deposits thing because there’s no research been done on that topic. But I just had a heart scan done this morning, so we’ll see how that went soon. Thanks for the questions Kelly!

      • Kelly Schumann

        Regarding tweaking protein to see how ketones are affected, how long does it take for ketones to show a change? For instance, if you up your protein to see the effect, how many days before ketones reflect the change? A day? Two days? Longer?

        • LLVLCBlog

          I would think you’d notice an impact within a week.

      • Stuart Hechinger

        To be on the safe side as Calcium Scoring checks the calcium and it may be as low as <3% of the plaque burden which could be soft plaque so a CIMT or cartoid intimia ultra sound is also a good idea to measure plaque burden. Another Inflammation marker you might check is Myeloperoxidase and Lp-PLA-2.
        In the CardioChek I believe what you should be looking at is the post meal trig response which occurs after 2-4hours as this can create spikes just like insulin but I see you have done it for fasting so I do not understand why. Oh those tests are available from HDLabs so get Dr Dayspring to get them for you and tell him to through in the ones for sterol markers. I want to see you in continuing great health!

        I would like to plug our discussion group where you are talked about. It is similar to Dr William Davis's trackyourplaque started by some former followers but it is free at http://www.heartlifetalk.com

        • LLVLCBlog

          Yes, I’m aware of all of that and when funds permit will be getting more tests done. :)

  • Justin

    Nice work Jimmy!

  • saraehatch

    Good for you Jimmy!! And thank you so much for sharing your experiences with us. It’s invaluable.

  • Linda Fair

    This is an awesome report! Thanks for sharing it with all of us. I wonder Jimmy, if you have heard of Jon Gabriel? I am reading his book and listening to his evening visualization. I thought you might want to check it out as you approach the end of year 1, because if he is right about his biochemistry theory then this could be a dangerous time for you as I understand it. If your body wants to be regain the weight that you have lost, it will try very hard to sabotage you and it is holding some very powerful cards. Anyway, just a suggestion to consider.

  • bjjcaveman

    Great post Jimmy! I’m so happy to see you have continued progress. My weight loss has stalled a bit these past 30 days but hopefully in the next month I’ll see the same progress you did!

    keep up the awesome work!

  • laura

    It’s really great to see your success Jimmy. Someday down the road (and I imagine now is not the time while you’re in the midst of this experiment) I would love to hear your thoughts and reflections about how it is that this time you’ve been successful when it eluded you in the past. I remember in the past when you would get strict with your diet and lose weight but then you’d loosen up and eat foods that would lead back to weight gain. This is so common and I’m sure that many of us have experienced this. What was the catalyst that got you able to stick with the NK diet and not veer off? Also, were you able to eat only 1-2 meals a day right away or did that take a while? I’ve been reading you since the old Charles days (a long time!) and I remember he would tell people to eat as much fatty meat as they wanted and eventually, their appetite would diminish and they would lose weight. Anyway, your success is very cool and I’d love to hear more about the behind the scenes but realize that you have to be careful with all of the “haters” out there. Congrats though, good for you for persevering.

    • LLVLCBlog

      I’ll definitely share at some point.

  • don

    days 271-300 you went from 240 to 249 to 233. what caused the temporary 9 lb gain? thanks for sharing all your info! very inspiring!

    • LLVLCBlog

      Check the graph again. My weight never went above 240.8.

  • LLVLCBlog

    Sleep well, play often and dial everything in.

  • LLVLCBlog

    Great questions. My blood sugar dropped a little with just NK, but the Glycosolve push it down to where it is now. I have fallen into a pattern of 1-2 meals daily based on satiety. I don’t plan any specific times for meals other than when I’m hungry.

  • gretchenb

    Jimmy, you said, “the notion was put out there by one of the experts I talked to that
    triglycerides are a highly volatile number fluctuating by as much as
    50-100 points a day and thus can’t be relied on as a key health marker.”

    I think what this person meant is that TGs fluctuate up and down during the day, not that the fastings fluctuate when you maintain a consistent diet. After you eat, especially after you eat fat, your TGs will go up. Then they’ll come down again. Like glucose values in most people.

    So measuring only fastings doesn’t contradict that person.

    However, congrats on your loss. I hope it keeps up.

    • LLVLCBlog

      Thanks Gretchen. Yes, I understand that concept, but they specificlly noted in the day by day comparison.

  • LLVLCBlog

    Nope, carbs remain basically constant. I’ve just found this is the normal ebb and flow on the scale.

    • don

      thanks Jimmy!

  • LLVLCBlog

    I don’t personally have any health insurance.

  • LLVLCBlog

    I was doing regular fasted training. Now I mix it up.

  • Stuart Hechinger

    Jimmy I did suggest the CardioChek at one time and glad it has turned out so well. I was wondering if your LDL-P# has went down with such good results?

    • LLVLCBlog

      Awesome! Thanks Stuart. As I stated at the end of my post, I hope to have another NMR run in the next couple of months. But I’m not concerned with all of my other cardio metabolic health markers so outstanding from this.

  • Jane

    Inspired by you, I just bought a meter and some strips. Curious though, I am a poor student. Do you think you need to test everyday if you keep your diet (in terms of macronutrients and calories) about the same? or would every 2-3 days work?

    • LLVLCBlog

      Awesome Jane! I only test everyday for my experiment. Every few days for you is fine. Test in the morning for lowest readings and at night for highest. Make sure it has been 4 hours since you last ate when you do.

  • Kelly Schumann

    Is your lovely wife doing this with you? If so, is she enjoying similar results?

    • LLVLCBlog

      No, she’s not specifically following what I’m doing. But we thought about testing her morning and night to see how she’s doing. When we’ve tested her before, she had great ketone production.

  • http://www.facebook.com/jason.derleth Jason Derleth

    Congrats, Jimmy!

    quick question–do you take 3x glycosolve daily, right before meals, as per the instructions? (kind of hard to do exactly that since you don’t eat that frequently…but I can’t find anything in your old posts about how frequently or what dose you take)

    Also, do you take anything else, such as cinnamon or chromium picolinate, to help manage blood sugar? Trying to replicate what you do but recently I’ve been fluctuating and not losing anything, and I’ve noticed I’m really sensitive to dairy protein, if I have too much half’n’half in my coffee (use full cream at home, but most coffee shops don’t have that) then I get tired 20 minutes later…figure controlling blood sugar with glycosolve or combo will help…

    • LLVLCBlog

      I personally take 1-2 in the morning and 1-2 at night depending on my blood sugar. I take chromium and have tried cinnamon. But this works best!

  • FarmStrong

    Hi Jimmy, I have recently begun a keto experiment of my own and it’s been a really cool journey so far! I’m in my 8th week and have been in nutritional ketosis on and off (I range from a 0.3-1.5 so far). I have noticed some awesome benefits as well including weightloss, clear sinuses, clear skin, increased concentration and focus, and overall sense of wellness. Thank you so much for sharing what you do! I wanted to share something that I recently learned about myself regarding the dawn phenomenom that might help others. I have found that my fasting blood sugar is the highest of the day, and I was looking for a way to reduce it. I was testing between 100-120. I started drinking an apple cider vinegar drink at night before bed, and without fail, every morning, my fasting numbers are in the upper 70′s or low 80′s! I use 1 tablespoon of Raw, Organic, Unfiltered Apple Cinder Vinegar (such as Bragg’s) mixed into about 4 oz. of water. I’ve always been a believer in natural medicines and this just reinforces my feelings about it! There are a million other cool benefits to drinking ACV, you can google it up if your interested! :)

    • LLVLCBlog

      Awesome!

  • Sharon Pederson

    This is beyond impressive! Good work, and as always, thanks for taking us along for the ride! Your self-experimentation has helped me find my path. I’ve been doing high fat/mod. protein/low carb for the last four weeks and feel great. I’m not quite perfect at the macros but I’m getting better. I’m down over 10 lbs. but can still do better. The best part about it is the total absence of sugar in my diet – it’s an amazing thing once you get past the hard part. I also haven’t started using the blood ketone testing method (still peeing on sticks) but that’s next.

    • LLVLCBlog

      Keep it up Sharon!

  • don

    during this NK experiment, did you supplement daily or occasionally top-up with salt?

    • LLVLCBlog

      No, water only. Next time I’ll do salt/supplements.

      • don

        not refering to your fast. meant during your 300 days of nutritional ketosis, did you supplement daily or occasionally top-up with salt?

        • LLVLCBlog

          Oh, of course. ;)

          • don

            thanks Jimmy! don’t mean to be a pest, but it’s something that I’m totally uncertain about how to do. are you just drinking half a teaspoon of salt water or boullion cubes etc?

            • LLVLCBlog

              No problem. I’m just making sure I don’t skimp on salt.

              • Jennifer Mink

                So it is ok to have salt durring this diet? I normally wouldn’t ask but it is so odd since ppl claim salt to be a no no.. Do you happen to have a list of foods and supplements you have used durring this diet? mainly the supplements. It is for my Dad. I am trying to get him into a state of ketosis in order to help him with his cancer. That is how I found your blog. I am a part of a cancer group on FB and was asking about julian bakery. They linked me to some tests which linked me here. Have you heard of Elaine Cantin? She used this diet to cure her cancer!

              • LLVLCBlog
  • http://profiles.google.com/lynnhweiler lynn Weiler

    I just got my first order of Glycosolve. When do YOU take it for it to be effective at lowering blood sugar. It says 15 minutes before a meal and pre workout and post workout for athletes..

    My blood sugar readings are still in the 100′s. 98- 130 in the am. I am eating up to 20 carbs per day. I have upped the fat. I am considering NO carbs , or just eating fat “period” and nothing else for awhile, or fasting….I eat small portions of meat, 3-4 oz per meal and spinach, eggs and bacon…avocado, sour cream grass fed butter in my coffee….

    In February I got a bad case of bronchitis. I took a double Z-pack. That is when everything changed…
    The end of February after I felt better, I traveled to help my daughter, who had a new baby. She lives in the Caribbean on a small island. She eats beans and rice as a staple. I tried to eat avocado and coconuts when there was nothing but rice and beans…, Then I got mosquito bitten ( a lot) and got dengue fever while visiting her.

    I think I am over the dengue, but my blood sugar has been high (100-130) and I am experiencing cravings again. I am kicked out of ketosis…grrr….I hate that I woke the monster. I cannot seem to get kick started back in again. I am alarmed at my over 100 morning blood sugar readings. I am tired, getting headaches…I can feel the difference.

    • LLVLCBlog

      1-2 in the morning, 1 midday, 1-2 at night.

      • http://profiles.google.com/lynnhweiler lynn Weiler

        thank you….you are very helpful.

  • dundermifflin@msn.com

    Hi Jimmy, I was hoping you could answer some questions in your April n=1 experiment? Aren’t you getting bored eating the same 12 or so foods all the time? You didn’t have ANY interest in just eating one Easter candy? What about eating out? Have you eaten out at all in the last year? Or, at maybe, the mother in law’s house for Easter dinner? Ham on a plate, and that’s it? or maybe bring your own food, or maybe not eat anything? I don’t really need specifics on what you’re eating, but what do you do in these types of social situations that revolve around food? And what about “family dinners”? Do you and the wife sit down for dinner every night? Family dinner time is important, but if I’m not hungry, I feel like I’m missing family time.

    • LLVLCBlog

      I haven’t revealed what I’m eating other than a sample meal. Sugary candy doesn’t tempt me. Eating out is easy. At the social situations, I eat what I can if I’m hungry. If I’m not hungry, I don’t eat. There are no prescribed meal times anymore. Eating happens when I need to eat, not with the clock. You can enjoy family time just fine without stuffing your face.

  • http://www.facebook.com/diana.attuso Diana Attuso

    All I can say is “WOW!”

    • LLVLCBlog

      THANK YOU! :)