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Monthly Archives: November 2021

Fat Adaptation & Metabolic Switching

I didn’t know when I started but apparently, I did things just right. I began with 3 months of very strict Keto eating. Started with 50 grams of carbs per day – then moved to 30 grams per day. I began tracking my macro-nutrients, blood glucose and ketone levels. I lost weight quickly (mostly water weight first) and had the ‘keto flu’ for a day as my body switched into a new metabolic state.  

After 3 months, I went off keto by increasing my carbs and lowering my fat. And I began an intermittent fasting routine of 16/8 – 3 or 4 times each week and continued to monitor and test. I continued fasting, with low fat – moderate carbs or a month – then went back to low carbs, high fat, then off again a few weeks later. I found that through it all and with the addition of intermittent fasting, I was able to keep my blood glucose down and my ketone levels up and continue to lose weight.

I had no idea there was a term for what I had accomplished but it’s a big deal! I have become Fat Adapted! Meaning, my body now knows how to convert fat into fuel quickly and efficiently. Fat adaptation has resulted in decreased cravings, increased energy and stamina and improved sleep. Wow!

By changing things up often, (my eating, exercise, and fasting routines) and going in and out of ketosis, I have kept my body alert and responsive. Apparently, there is a term for that too! It’s called Metabolic Switching.

As I have come to understand it, the body can use glucose or ketones for fuel. There is some significant research suggesting that ketones are the preferred fuel for brain and body. I must say that for me, I have found this to hold true. Whenever I eat too many carbs, too often, I feel bloated and crampy, sluggish and not too on the ball. But after a day or two of low carb, high fat eating – or 16 or more hours fasting, insulin goes down, ketones go up, I feel better, have more energy, I am more alert and think more clearly.

If you would like to learn more, do a Google search on these terms, read the research, listen to podcasts and watch videos. Click here to Download the Fat Adaptation & Metabolic Switching  

References and Recommendations

The Success Habits of Weight Loss Surgery Patients

Dr Becky Gillaspy

The Obesity Code,  Jason Fung YouTube Channel

Thomas Delauer

Dr Benjamin BikmanInsulin Resistance – Fat for Fuel

Dr. Mindy Pelz

 

Why and How I Intermittent Fast

I love food! You? And there are some things I am not willing to sacrifice. Baking and eating cookies with my grandkids, my husband’s homemade bread topped with my daughters peach jam, and my grandmother’s clam chowder on Halloween. We love, we mourn, we celebrate with, and we live with food. There are some memories that I am simply not willing to let go of. But I have learned how to shall we say “have my cake and eat it too”

As I have shared in other videos, articles, I have recently come to understand that the weight loss game is not played by counting calories – but controlling insulin. There are number of ways to do that. Keto or low carb dieting and Intermittent fasting.

A few months of Intermittent Fasting has repaired my metabolism, corrected insulin resistance, and helped my body become fat adapted, meaning my body has relearned how to burn fat, and how to switch from storing to burning.

The eye opening – life changing work of Dr Jason Fung (The Obesity Code) has taught that humans exist in one of two states – storing or burning. Our bodies are not designed to eat all the time – We must STOP eating and allow our bodies to burn what it has stored. Our hormones are in control. When we eat insulin goes up. Its job is to store energy from the food we eat. When we stop eating for an extended period of time –glucose goes down, causing the body to search for another energy source – found in our fat stores. Then another hormone – glucagon stimulates ketone production allowing us to burn fat for fuel.  

There is an abundance of science and research on Intermittent Fasting. The more we know, the more exciting it gets. Links in the handout below – but in the meantime, I would like to share with you a few things I have tried, experienced, and learned.

  1. Start slowly. Honestly it is as simple as STOP eating after dinner (7pm or 8pm) and eat a late breakfast. Eat nothing. (That alone is a 12 hour fast) Try that for a few days, then expand a bit. I regularly fast for 16 hours – from 8pm to Noon the next day.
  2. Exercise while fasting.  When you first begin, as your body switches gears, you may feel especially tired, but once your body gets used to its new fuel, you’ll have more energy than you can imagine, so exercise!
  3. Break your fast with protein! Best practice, lots of research on why. Follow the links.
  4. Drink! I drink herbal teas throughout my fasting time, I also drink water with my vitamin supplement and electrolytes and sometimes caffeine. The most widely recommended drink during fasting is coffee.
  5. Take vitamins and supplements. I have added Magnesium, Vitamin D, and zinc to my bariatric vitamin routine. See Success Habits

I use fasting to mitigate the times when I eat sugar cookies with my kids, go out for pizza or overdo on Halloween candy. Sometimes I have a bad day, I eat waay too many carbs, and feel bloated and uncomfortable. When I find myself there, I STOP eating – I’ll fast for 16- 20 hours – eat low carbs for a few days and I’m easily right back in the game. Give Intermittent Fasting a try – it works and its free!

Download Video Handout – How and Why I Intermittent Fast

References and Recommendations

The Success Habits of Weight Loss Surgery Patients

Dr Becky Gillaspy

The Obesity Code,  Jason Fung YouTube Channel

Thomas Delauer

Dr Benjamin BikmanInsulin Resistance – Fat for Fuel

Dr. Mindy Pelz