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:
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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!