Tuesday, November 5, 2024

The Morning Thoughts 6:00 AM

I started the day as usual. I took my pills and my vitamins. This morning I weighed myself, but I won’t do this again until Saturday. I kept on task today. My mind feels sharp. My body still feels old, but age might have something to do with it.

For the first time, my morning glucose was in the 5s! I haven’t seen it under 6 ever in the morning, even when I previously did intermittent fasting. The big difference this time is that I am doing OMAD (One Meal A Day) coupled with intermittent fasting.

Strange if I think about it. At various times I have done Atkins (A low carb diet plan), and I have done intermittent fasting. I had success with both. But now, for the first time! I present you with the best duo for health and weight loss…Intermittent Fasting AND Low Carb Eating.

1:15 PM

I just finished a roughly 35-minute walk with Ruby. Ruby is my wonderful dog. She’s part Newfoundland and Lab. There were a lot of stops and starts, trying to get her to behave a little better on the leash, but it went well. We trekked 1.97 km during my break period.

I live in Prescott, Ontario, a beautiful little town in Eastern Ontario, Canada. Over the past few years, the town has made the waterfront a beautiful place, and a pleasure to walk. I have lived her most of my life, and it keeps getting better.

Something I did a little different today, was not wearing my headphones and drowning out the world. Walking outside, especially on a beautiful waterfront, isn’t something you need to drain away. I believe it’s a little lesson I learned from Atomic Habits or The 7 Habits of Highly Effective People. Both of which you should read.

I took my glucose level roughly an hour after I went for the walk. I know my legs are still in the readjustment period and I had quite the burn. That being said my glucose was 5.2. A couple of hours before my walk my glucose was 5.8.

My average heart rate was 137 BPM…probably a little high for walking! But hey, it’s a start.

6:42 PM

I took my nightly dose of metformin. I have been fasting for a little over 24 hours. My glucose is 4.2. I have decided to continue fasting. I’m feeling very good and only have a slight craving to eat. But the longer I stay in fasting mode, the more positive effect it will have on my fat loss and my insulin resistance. I will be going to bed early tonight! That’s the best part. You fast while your sleeping!

Monday, November 4,2024

Took the dog for a pretty good walk today. I noticed my glucose level went up a bit after. I thought that was strange, so I did a little reading about it. I was always under the impression that it goes down after a walk. However, it can go up in the early stages of going fat burning. Especially if you were exerting more energy. You can see what I found out here!
I fasted for 22 hours this time around. And broke my fast with:

Meal Components:

• Protein: Inside Round Roast (6 oz)

• Vegetables: Green Beans (1 cup), Mushrooms (1 cup), Radishes (1/2 cup), Onion (1/4 cup), Bell Pepper (1/2 medium)

• Fiber Boost: 1-Minute Flaxseed Muffin

• Hydration: 4 cups homemade electrolyte water with magnesium

Recipe & Preparation:

1. Inside Round Roast

• Season with salt, pepper, and herbs. Sear on all sides, then roast at 375°F for 20-25 minutes (until medium-rare).

• Let rest, then slice.

2. Sautéed Vegetables

• Heat 1 tbsp olive oil or butter in a skillet over medium heat.

• Add diced onions and sauté until soft.

• Add mushrooms, green beans, radishes, and bell pepper. Cook until tender.

• Add garlic and season with salt and pepper.

3. 1-Minute Flaxseed Muffin

• Mix 3 tbsp ground flaxseed, 1/4 tsp baking powder, pinch of salt, 1 egg, and 1 tbsp melted butter in a mug.

• Microwave for 1 minute. Cool slightly before enjoying.

Nutritional Breakdown (Approximate):

Nutrient Amount

Calories 747 kcal

Protein 62g

Fat 43g

Carbohydrates 24g

Fiber 12g

Net Carbs 12g

Key Vitamins and Minerals from Meal

Nutrient Amount % Daily Value

Vitamin A 950 IU 20%

Vitamin C 90 mg 100%

Vitamin K 80 mcg 70%

Vitamin B6 0.7 mg 40%

Vitamin B12 2.1 mcg 88%

Folate 60 mcg 15%

Iron 5.3 mg 30%

Magnesium 110 mg 50%

Potassium 1,050 mg 22%

Calcium 80 mg 8%

Zinc 5 mg 45%

Phosphorus 500 mg 70%

Electrolyte Water (4 Cups) – Estimated Nutritional Content

Nutrient Amount

Magnesium 100-120 mg

Sodium 800-1,000 mg

Potassium 200-300 mg

Daily Totals for Key Minerals:

• Magnesium: ~210-230 mg – ~55% Daily Value

• Potassium: ~1,250-1,350 mg – ~28% Daily Value

• Sodium: ~800-1,000 mg (from electrolyte water)

November 3, 2024

This is day three of my fasting and low-carb regimen. This morning my glucose level was 6.4 I tested for ketones and it came up negative.

11:20 AM I tested again for ketone levels. The result was 1.5 trace amount then tested my glucose level and it was 4.8.

I also started getting active. I have decided to do at least one chore a day while I’m at home and take my dog for walks and I was successful with that today.

Overall mood: Feeling good very positive and my hunger seems to subside easier.

Meal after 24 hour fast

Half of a Small Rotisserie Chicken

• Calories: 500

• Protein: 50g

• Fat: 30g

• Carbs: 0g

• Net Carbs: 0g

Can of Green Beans (about 1 cup or 121g)

• Calories: 40

• Protein: 2g

• Fat: 0g

• Carbs: 8g

• Fiber: 4g

• Net Carbs: 4g

Mozzarella Cheese (4 oz)

• Calories: 320

• Protein: 28g

• Fat: 24g

• Carbs: 2g

• Net Carbs: 2g

Flaxseed Muffin (1 egg, 1/4 cup flaxseed, baking powder, cinnamon, 1 tbsp butter)

• Calories: 300

• Protein: 10g

• Fat: 25g

• Carbs: 8g

• Fiber: 6g

• Net Carbs: 2g

Total for the Meal

• Calories: 1160

• Protein: 90g

• Fat: 79g

• Carbs: 18g

• Fiber: 10g

• Net Carbs: 8g

I am eating flaxseed to get my omega 3’s because according to my blood work, there is signs of inflammation. Plus, I have spent a lifetime, eating seed oils and process food which elevates your omega 6’s

My Pre-meal glucose level was 3.8 which is amazing. One hour after eating my glucose level is. 5.5.