8/28 Weightloss Wednesday: A New Discipline Hack

It’s time for Weightloss Wednesday!  As of this morning I am 239.2 lbs which means I am about where I have been for the entire year.  🙁

So I’ve got a new problem I am trying to solve.  I have tried to do a 3 day fast every week for about the last month or so and am really surprised at how difficult it has been.  I am finding myself at an all-time low as far as willpower goes and will not only mindlessly eat something during my fasting days but on my non-fasting days telling myself I am about to start a fast so I can eat whatever I want.

This double-whammy has been surprisingly difficult to overcome.  In fact I spent all last week wrestling with how to face this challenge. I know the obvious answer is to just not fast but I think there is something deeper going on here.

The biggest challenge I have faced in my entire life has been a lack of self-discipline.  I know what you are thinking, “the guy that let himself balloon up to 400 lbs has self-discipline issues?” Yeah. hard to believe, I know. :/ But this has been something I have really tried to deal with over the last few years and now it seems like all my reserve of discipline has dried up and blown away.

So what I am doing different this week is adding an additional component to my routine.  First thing in the morning I am opening up a diary app on my phone and writing done what I want to accomplish each day in terms of diet, exercise, and other things.  I started it this morning and had it running through my head all day.  Today was the first day of my 3 day fast for the week so I can’t say for sure it will work but I’ll know soon enough.

That’s it for me this week. How is it going for you?  Let me know in the comments below!

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6/17 Weightloss Wednesday: 72 Hour Fast Results

It’s time for Weightloss Wednesday!  As of this morning I am at 229.8 lbs which means I am about flat for the week which is great because I am on vacation this week and not really holding fast to any of my normal fasting or eating rhythms.

Probably the biggest thing that happened in the last week was the 72 hour fast I completed last week.  My goal was to do one 72 hour a week but I’m taking this week off because I’m taking a week off of work.  However, I am very intrigued by the results I got from my fast and am looking forward to this being a normal part of my weekly routine.

I was a little intimidated by a 72 hour fast but it went faster than I expected and only became difficult the last few hours before I broke it.  I am curious to see if that is because I was really hungry or if it was just the anticipation of dinner that triggered the hunger pangs.  Either way, it wasn’t that big a deal.

All in all, a great success for the week and I’m looking forward to my next fast starting next week.

How did you do this week?  Let me know in the comments below!

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6/19 Weightloss Wednesday: My Coke Addiction

 

It’s time for Weightloss Wednesday! As of this morning I am at 231.8 lbs which means I have actually gained a few pounds since last week. This is exactly what happened the last time I went carnivore for a month, I lost weight initially then it stabilized and creeped back on.

 

However, we need to talk about the BIG thing that happened this week. It’s so big, I still can’t wrap my head around it. It’s like I went looking for cool rocks and struck gold by accident. Here’s what happened.

 

On the first I started my carnivore experiment which included not drinking any Coke Zero, my one inescapable vice. The first 10 days went like these no Coke fasts go, I do it but I hate it. I literally obsess over my Coke Zero until the experiment is over. Well this time I didn’t even make it to the end of the experiment, in the tenth I CRACKED. that’s the best way to describe it. I drank every drop of Coke in the house, then left to buy more and drink that. It tasted so good!

 

But here’s the next thing that happened. The next morning I had gained about 5 lbs. Whoa! I changed nothing else about my diet and was for sure at a calorie deficit but somehow gained 5 lbs! This was proof positive (to me at least) that Coke Zero stimulates insulin for me which might evocation why I had such a hard time losing weight for the last 18 months or so.

 

But here’s the important part of the story, once I saw this, every bit of desire for Coke Zero disappeared. I don’t fully understand why but it’s been over a week now and I don’t have any of the cravings I typically have for Coke Zero. Honestly, I wish there was a way to boil this down to a firm’s because I could sell it and become a millionaire because I know a lot of Ketoers that can’t get off the Diet soft drink train and I would love to help but that’s what happened to me somehow.

 

So that’s my story for the week, how did you do? Tell me in the comments below!

 

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6/5 Weightloss Wednesday: My Carnivore Experiment

It’s time for Weightloss Wednesday! As of this morning I am at 230.0 lbs which means I’ve lost 5lbs this week and 10 lbs this month. Wow!

 

How did I do it? As with most of these big movements in my weight, it was through experimentation and tweaking. This first 5 lbs happened when I stopped eating cheese. After that experiment was over, I was so happy with the results that I pretty much kept it off of my diet. I might have some cheese in a meal but I wouldn’t snack on it like I used to.

 

As for this week, I started my carnivore experiment but I took a few other things out of my diet as well. With the cheese gone, I also stopped drinking Coke Zero. My plan was to remove all sweeteners but having a glass of tea with lemon and Sweet n Low at the end of the night was just too important to me.

 

So my diet has consisted mainly of eggs and bacon or sausage for lunch and some kind of meat for dinner. I usually fast through my work shift until I get off at noon so when I get home, I’m ready to eat! I know any change in diet can lead to a large initial drop in weight so I’m trying to not get too excited about this yet but if I can get down below 220 this month, I’ll probably stay carnivore until I stop losing.

 

That’s it for me, how did you do this week? Tell me in the comments below!

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5/1 Weightloss Wednesday: No Cheese Recap

 

 

It’s time for Weightloss Wednesday! I am at 237.4 lbs as of this morning so no weight loss this week.

This is the end of my month long experiment with no cheese and I definitely learned a few things. First of all, I love cheese. Like really love it. I didn’t realize how much I love it until I went without it for a month and now I can definitively say that cheese is awesome. I did lose 3 lbs this month but it’s hard to say if that was because of the cheese.

Something else I learned was that I was probably eating too much cheese overall. I would be thinking about what to cook for lunch and cut a few pieces of cheese to eat while I figured that out. A little hungry between meals? Cheese. Bored? Cheese. So it highlighted something I probably need to look at during plateaus or stalls.

I am also making a concerted effort to do a little more weight lifting than normal. Nothing huge but progressing my weight a little faster than normal to try and grow muscle. Like I said, nothing huge but at least something I’m trying.

How did you do this week? I would love to know in the comments below!

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4/24 Weightloss Wednesday: Tracking and Weight Loss

It’s time for Weightloss Wednesday! As of this morning I am at 236.8 lbs which means I have lost a little over 3 lbs this month. Great news! Let’s discuss what I did to achieve this.

First thing is my month long fast from cheese. I did this just to see what would happen and the main thing I’ve noticed is a lack of snacking. I didn’t realize that my go to snack between meals or even before meals was a couple pieces of cheese. However, this didn’t seem to cause any actual weight loss because I didn’t lose a pound the first 2 weeks of the month.

What I actually attribute to the weight loss to was a commitment I made a few weeks ago to start tracking my food intake with the Lose It app. This has made some enormous changes in my habits that I didn’t think were possible. For the longest time I resisted using a tracking app because I thought it was unnecessary. Just eat Keto and the pounds fall off and for the first 200 lbs, that was exactly the case.

However, once I hit that mark of 200 lbs lost, things seemed to change. My diet didn’t change but my weight did, I ended up gaining 40 lbs that would not come off despite my best efforts. Fortunately, I follow some of the brightest people in this field on Twitter and get to interview them on my podcast and something that kept coming up was the possibility that I was just going to be stuck at this weight for the rest of my life. Well that wasn’t an option.

Another option that gets floated by people on Twitter is to just cut calories. This really messed with my head because I eat to satiation and try not to over eat so the idea that I was imply eating too much to lose wasn’t a pleasant one. I have come this far specifically because I wasn’t struggling with hunger pains and the idea that calorie restriction was going to get me to the next level was synonymous with going hungry all the time.

So what I did was spent a week not changing anything about what I ate but tracking and looking at the number of calories I was eating. Sure enough, according to the app I was eating about 300 calories per day more than what the app estimated I needed to eat at for weight loss. The next week I made a concerted effort to stay below the red line and sure enough, that’s when the weight started coming off.

Am I saying you have to track every calorie to lose? No. I lost 200 lbs not tracking a thing. But using it to get those last few steps over the finish line? That might be something you need to consider.

How did you do this week? Let me know in the comments below!

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4/10 Weightloss Wednesday: Knees?

It’s time for Weightloss Wednesday! As of this morning, I am at 241.8 lbs which means that the weight I lost from a week of no cheese has returned.

Honestly at this point, I don’t even care anymore. There isn’t anything I can do to my diet to get away from 240 lbs. It’s actually pretty amazing to witness as I try different approaches to diet composition and timing as well as exercise and nothing happens. I’m not even mad anymore, impressed is more like it. Just watching my body fight like hell to keep an extra 50 lbs on. At least I’m not gaining anything.

As for exercise, this has been interesting. My knees started hurting last week so I stopped doing anything with my lower body and have pretty much stuck to pushups and a few other chest exercises but I’m getting a bit concerned. I have never had knee pain before, not even when I was 400 lbs. I have also never had a pain that lasted more than a few days. This doesn’t seem to be going away.

I had such huge success doing exercises to strengthen my back that I’m wondering if there are exercises available that will strengthen knees and fix knee pain. If anyone knows any that worked for them, let me know. I’m also thinking about changing my shoes and see if that is an issue.

How did you do this week? Let me know in the comments below!

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4/3 Weightloss Wednesday: April Challenges

It’s time for Weightloss Wednesday! I am at 237.8 lbs this morning and that is actually a pretty big deal. After months of being stuck at 240, to see something other than that is very nice.

I’m attempting 2 different challenge this month to try to shake things up a bit. The first thing I’m doing is removing all cheese from my diet and most of the dairy. I’m probably still going to do a little butter in my cooking but I’ll use bacon fat and coconut oil as much as possible.

I’m totally fascinated by the idea that it is possible to be sensitive to dairy without being lactose intolerant. In fact in doing my research I found that it is possible for dairy to become more inflammatory to you as you age. As someone that seems to be getting older every day, I’m always looking for ways I have to modify my diet to adjust to my aging body.

The other thing I’m doing is committing to doing some kind of exercise everyday. I’ve been doing this for about a week now and I’m interested in seeing what this does to my body. It’s mostly just weight lifting outside, the kettlebells inside on alternating days so I’m not beating my body up too much.

I’m very curious to see what this does to my body. I usually don’t do two experiments at the same time but this time I want to see what happens when I both take something out of my diet and increase activity. I’m curious to see what this does to my appetite and physique.

How did you do this week? Let me know in the comments below!

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3/20 Weightloss Wednesday: Cut the Cheese

It’s time for Weightloss Wednesday! As of this morning I am at 240.4 lbs so same ole, same ole.

After the test results I got last week made me feel a lot better about my blood pressure, I was able to get back on the horse as far as my exercise goes. I really cut back because I was afraid of spiking my BP and causing some damage but it looks like I didn’t have much to worry about.

I am back to my old routine of a 10 minute DDP Yoga warm up, Dr McGill’s back exercises, 5×5 Stronglifts or Kettlebell swings, and then a little jump roping. It’s nice to get back into that groove.

I have been considering making a small change to my diet as an experiment and then just yesterday I recorded a new episode for my podcast that won’t come out for a few weeks but really got me motivated to make this change. I interviewed Nick Paterson from LIHF Living and learned a ton about the effect of dairy on inflammation. I don’t want to give away the punchline (you will need to listen to the interview for that) but long story short, I am cutting out all dairy in April to see what happens. I’ve kind of tapered off a bit starting now as well but absolutely cutting it totally out next month.

Of course, I’ll keep you guys apprised of what happens but I’m excited to see the results. How did you do this week? Let me know in the comments below!

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3/14 Weightloss Wednesday: My Test Results are Back

It’s time for Weightloss Wednesday! As of this morning, I am at 240.8 lbs so no movement on that front but I want to talk about the other aspects of my health.

Last week I talked about my fears about my blood pressure going up and how I thought I had a blocked renal artery. Well now I can say that is probably not the case. My kidney function is totally normal so a very low probability of any damage due to decreased blood flow.

When I went to get my blood pressure checked at the Dr, I was fully prepared for the very normal occurrence of a nurse checking my BP, freaking out because it is so incredibly high, and being sent to the hospital. That has happened enough times that I pretty much just stopped going to the Dr because what was the point. Medicines didn’t help and doctors didn’t want to do anything else.

This was my big surprise of the day, when I got my BP checked, it was only 161 over something. I know that sounds high but keep in mind that my home unit had been giving me Systolic numbers of north of 200 so that was a big change. When I discussed this with my new doctor, she said home units are notoriously unreliable, especially for men because the cuffs are too small. I got to thinking about what I was seeing and the sit down at the local pharmacy I was using to double check my numbers has a cuff so small I really have to jam my arm in there to get it to fit. Also, my BP started to increase once I started adding curls to my weight lifting routine so possibly the problem was that as I was growing my bicep, it was becoming too large for my little home BP checker. I mean, I would love to blame all this on my massive arms so I’m going to go ahead and say that’s what was going on.

However. let’s discuss all the other markers that came back because they are pretty stunning. An A1c of 5.3 which correlates to an average blood sugar of 105, both of which mean my blood sugar levels are low enough that I’m not damaging my pancreas but that 105 means that I am still a little insulin resistant. I’m wondering if I really commit to a weight lifting regimen if I can get that A1c down into the 4s. I’m also going to discuss taking Metformin prophylactically with her next time because of the data I’ve seen that says it is an almost universally advantageous drug.

Now let’s look at that cholesterol. What a mixed bag. Total cholesterol is 273, the doctors want it less than 200. I think that is a crazy low number and am not spending a second even thinking about that. I believe the marker that most correlates to possible cardiovascular disease is Trig:HDL where you never want your triglycerides to be more than double the HDL. Well my ratio is 1:1 with an incredibly high HDL of 89 and an incredibly low trig count of 88. That is amazing and a powerful testimony to what a long term Ketogenic diet can do.

And then that LDL. Docs want it lower than 130, mine is 166. Should I be concerned? I have really spent a lot of time looking into this, reading what Peter Attia and Tom Dayspring have to say and then looking at what people like Feldman and Kendrick have to say. While I think Attia and Dayspring would disagree with me, I’m going to say it’s not that big a deal. All other markers are good and heading in the right direction, my cholesterol is obviously in pattern A and there is no reason to think that this is an atherogenic level of “bad” cholesterol. Could be wrong, could drop dead of a heart attack tomorrow but I don’t think that’s going to happen.

Also, my doc prescribed a calcium channel blocker for my BP but I’m not sure what it is doing to my BP because I don’t trust my home BP checker. I’m going to go back in a month to look at a few more things so I’ll let you know then what happens. The only thing I know for sure is that these results have put my mind at ease enough that I am going to get back to my regular exercise routine. I had pretty much tapered all that off because I was afraid I was going to give myself a stroke.

So how are things going for you this week? Let me know in the comments below!

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