My Health and Fitness Journey – week 9

Flying High and Keto Diet Discoveries

Week 9 was a good steady week. I managed to tick all boxes and make some good gains with another kilo lost, taking it to 9 in total since I started. This week I listened to several podcasts on diet and especially the Keto diet and how it can support not just weight loss, but better health overall.

Most people know about calorie control when dieting, most people know about having a balanced diet, but few go as deep as to understand things such as blood sugar/glucose levels, insulin resistance and what ketosis is. Therefore, I’ll try and explain a bit more about that.

Exercise:

This week I managed to get to the gym as planned with a couple of rest days. What I noticed was that I am still getting stronger and having to increase the weights and reps more again.

A few weeks ago, I started to do more work on my abs and after hitting the sit-ups I had DOMS in my stomach muscles that took a few days to recover from. But now a couple of weeks in I am flying and seeing more fat loss in that area too. From struggling to do 10 sit-ups I am now able to do 50 suspended sit-ups.

Moving forward I am looking to move away from the gym and go more outdoors with a few basic items of kit for a ‘home workout’ that anyone could do.

Intermittent Fasting:

I continued with the intermittent fasting, usually from 8-9pm through until 1-2 pm the next day. However, I heard on a podcast from Dr Boz (Dr Annette Bosworth) who says that we shouldn’t eat late in the day or close to bedtime. This is because the body will produce more insulin in the night which is not good and is linked to insulin resistance. Its also gives a longer night fast which promotes ketosis. Late night eating produces higher overall blood glucose and insulin levels compared to having the same meal during the daytime.

Because of this, my plan over the next week is to move my 16/8 window from 8-9pm to around 6pm through to 12pm – extending it to an 18/6 model. To do this I will eat straight after work and before I go to the gym, rather than afterwards.

I also experimented with a full 24 hour fast and it went well. I was ok and still felt good after the 24 hours. I am going to try this again and look to do a 36 and or 48 hours fast in the next week or two weeks.

Supplements:

I continued with all the same supplements as before but added in one new one and changed one over:

New Supplement:

The new one I added in this week is TMG (Trimethylglycine) 1g in powder form (also known as betaine).

It is known to:

· Support methylation and help process such as DNA repair, Detoxification and Neurotransmitter production.

· Help lower homocysteine levels that are linked to cardiovascular risk and so reduce risk factors for heart disease, important for me considering my history

· Potentially improve physical performance such as improved strength and power output, endurance and help muscle recovery

· Support liver health by reducing the fat buildup in the liver and help those with fatty liver conditions

· Potential mood and cognitive support helping mood balance and mental clarity. Evidence is limited but still convincing.

Change of Supplement:

I changed from taking a Nitric Oxide mix in capsule form that I had and now I am taking L-citrulline in powder form 5g per day in the morning. It just seemed a simpler and cleaner option to support Nitric Oxide production.

L-citrulline is an amino acid which helps nitric oxide production which in turn helps blood vessels widen. This therefore helps with exercise performance and endurance, better blood flow and circulation and help lower blood pressure. All important for myself with previously having heart health issues and a triple bypass.

Morning Powder mix taken with a little water:

NMN 1g – to boost my NAD+ levels and Mitochondrial function.

TMG 1g – for DNA repair, improved physical performance and cognitive support.

L-citrulline 5g – for cardiovascular health and reduce blood pressure.

Post Workout:

Creatine Monohydrate 10g – this enhances muscle energy, strength, recovery.

Before bed:

Magnesium – to helps with sleep and rest.

Multivitamins – these cover everything and are the staple essential.

Vitamin D – helps with bone health, immune system support, muscle function, mental health, and energy.

Resveratrol - offers antioxidant, anti-inflammatory, cardiovascular, metabolic, and cognitive benefits.

Vitamin K2 MK7 - offer significant benefits for bone health, cardiovascular health, and calcium metabolism.

Diet:

A few weeks back, in Week 6 to be precise, I talked about my diet and what food I was eating and when. I also talked about some superfoods. Link here: My Health & Fitness Journey Wk6 - Getting Back on Track – Voyager Life Limited

I talked about what I was having, the fact it was low carb and high protein, but I didn’t explain why and the particular type of diet I have been trying to follow.

That diet is what is called the Keto Diet.

What is a keto (ketogenic) diet?

A ketogenic diet is a way of eating that restricts carbohydrates enough that your body begins relying primarily on fat for fuel. This encourages the body into a state of ketosis which helps change the metabolism from relying on sugar or glycogen reserves and starts converting fat into ketones to fuel the muscles and the brain.

Typical keto macronutrients:

· Carbohydrates: 20–50 g net carbs per day

· Protein: moderate

· Fat: provides most remaining calories

Foods commonly eaten: Meat, poultry, fish, Eggs, Cheese and full-fat dairy, Avocados, Olive oil, butter, non-starchy vegetables (leafy greens, broccoli, cauliflower, etc.), Nuts and seeds (in moderation)

Foods usually limited or avoided: Bread, Rice, Pasta, Potatoes, Sugar, Sweets, Most cereals, Processed foods

The Link between Blood Sugar, Insulin Resistance and Simple Carbohydrates:

What is wrong with carbs and why are you cutting them out I hear you ask? Everyone across the world tends to eat a lot of simple carbohydrate meals. Potatoes, Pasta, Rice, Bread and even Yam but all are a type of carbohydrate that is very simple and easy for the body to break down into glucose which is basically sugar.

They may seem to be low sugar, but when the body has too much glucose in the blood, then insulin levels rise and store that sugar from the carbohydrate as fat and deposit it around the body.

If you keep eating too many carbohydrates then insulin levels rise, as weight is gained that cycle continues and the body reaches a point where it can’t produce enough insulin. This is where insulin resistance kicks in and type 2 diabetes come along.

Dr David Unwin has created a simple way of explaining this by showing how many equivalent sugar cubes different foods actually contain once eaten. (https://youtu.be/zc8Nh4TMB1s?si=JZ2_CcIbPV8rwzTM )

As an example 150g of cooked basmati rice is equivalent to 10.7 Teaspoons of Sugar

180g White Boiled Spaghetti is 6.6 teaspoons and 150g white boiled potato is 9.1 teaspoons of sugar. Even one slice of wholemeal bread has 3 teaspoons.

So that’s why I no longer eat these foods now.

What is ketosis?

Ketosis is a normal metabolic state where your body produces molecules called ketones from fat.

The main ketones are:

Beta-hydroxybutyrate (BHB)
Acetoacetate
Acetone

When carbohydrate intake is low:

Blood glucose falls somewhat.
Insulin levels decrease.
The body releases stored fat.
The liver converts some fat into ketones.
The brain, muscles, and other tissues use ketones for energy.

Think of it as switching from a glucose/sugar-based fuel system to a fat-and-ketone fuel system.

Combining a Keto Diet with Intermittent Fasting

Because individually both a ketogenic diet and intermittent fast both generate ketones, then combining the two can supercharge that ketosis. Making it a longer period of time and increasing the ketone levels in the blook. This is exactly what I experienced when I followed the 5-day Sardine fast. (5 Days Eating Sardines - the results | Health & Fitness Journey Part 3 – Voyager Life Limited)

It takes a good amount of planning to move to a keto diet and perseverance as well as disciple to fast intermittently. However, after the first few days, which are tough, it gets easier and after a few weeks your body has adapted so much you won’t find it easy to give up.

Benefits of being in a ketogenic State by combining Keto Diet and Intermittent Fasting:

Ther are some amazing benefits of being in ketosis and is why I have seen such significant changes in my energy, mood, cognition and even hunger.

1. It burns fat – not only that but it burns visceral fat which is the worst fat that is hidden and surrounds your internal organs

2. It increases energy levels – ketones provide a very efficient fuel for the body and on this diet, you don’t have the same sugar spikes and crashes which means you feel like you have far more energy

3. Improved brain function – ketones are a great fuel for the brain and seem to give aa better cognition and mental clarity for those in ketosis – allowing better focus for longer and far less brain fog

4. It reduces hunger – because there is no sugar/carbohydrate spikes the body adapts after a few days and after that even though you may be eating less

So, for me a keto diet combined with intermittent fasting has been a game changer and I cannot recommend it enough.

Results at the end of week 9:

Weight: I lost another kilo this week and so I am now down to 76 from 85. That’s a loss of 9kg or just under 1 ½ stone. I’m happy with where I am weight wise right now and I did have an initial target of 75kg so a few more weeks and I will be there.

Looking at my BMI, I am short, so it works out at 27. However, it was over 30 at 30.2 when I started so its good progress. My ideal weight should be around 70-72kg due to my build and the sports I do. I therefore have a new goal to aim for but the timescale on this will be longer and a steady progression needed.

Body Shape: Body shape wise there is still some progress to be had, more definition and removing the last small tyre of fat around my waste. It has physically lowered and reduced but still some left. My shape has now changed so that my chest and hips are now slightly larger than they were and my waist is lower.

Energy: Energy wise I am back to having high energy levels after the virus and feel great. I feel so much better than I did before I started this journey. I used to feel so tired all the time and especially in the afternoons.

Mental Focus: This has been such a difference to me since I started. The brain fog and mental tiredness I used to get just isn’t there anymore. The clarity of thought and ability to work through the day has increased my focus and performance no end.

Sleep: Still sleeping well and getting a good night’s rest every night. I try to keep to a routine and not go to be d too late. I aim for 10pm but its often closer to 11pm. Alarm is set at 7am (especially as I’ve moved closer to work) and so I get a good 7 ½ to 8 hrs a night.

Week 9 was a good solid week and one I really enjoyed. I even tried some sardines again in my diet. It took me a while to face them again, but I had a couple of sardine salads and absolutes loved them.

I’ve made great progress and now it’s getting harder to see the changes, but a lot is going on under the skin and unseen.

Next time I am going to focus on intermittent fasting a bit more and share some more about it and my experience.

Don Marshall

Marketing & Sales Manager

Voyager Life

Source links to some videos on Keto Diet, Ketosis and fasting:

Dr David Unwin on Diary of a CEO - https://youtu.be/zc8Nh4TMB1s?si=JZ2_CcIbPV8rwzTM

His Website: The Public Health Collaboration PHC — Public Health Collaboration | Better Health Through Better Evidence

Dr Annette Bosworth on Diary of a CEO - https://youtu.be/KVXnVe8eOkM?si=io6b33cLusqnyHly

Her website: Website - https://bit.ly/3X0aHWo

Links to the supplements from Voyager Life that I am taking:

NMN – NMN Supplements UK | High Purity Nicotinamide Mononucleotide Powder – Voyager Life Limited