It’s been roughly 6 months since I began Intermittent Fasting, which I began after reading The Obesity Code by Dr. Jason Fung. Within the last month or so, a research journal called Obesity published an article entitled Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting that discusses the health benefits of adopting intermittent fasting, complete with citations to other medical journals.
With that as a background, it seems like as good a time as any to document my progress. First, my stats from May 2017:
- Weight: 311 pounds or 141 kilos, which is about 15 pounds below my high water mark from 2016
- Blood Glucose (30-day average): 137 mg/dL or 8 mmol/L
- A1C (based on a blood test): 7.1
The desire to try intermittent fasting got further spurred on by the basic message I got from my doctor in May of 2017, which was that I wasn’t making any progress in terms of controlling my diabetes. The doctor was, of course, correct. When I was diagnosed back in October 2014, my A1C was a 7.9. In May of 2015, I had gotten my A1C down to a 6.1. Clearly things were trending in the wrong direction.
With this as a backdrop, I made a number of changes to my eating habits gradually over the last six months:
- Went from 3 meals a day plus snacks to 2 meals a day to 1 meal a day to 1 meal every other day. The step to every other day just happened in the last 2-3 weeks or so.
- When I do eat, I try to pick things that are ketogenic friendly (i.e. high in fat, moderate in protein, low in carbs).
- When I travel by airplane, I do not eat in the airport or on the airplane, eating dinner at my destination. This helps reset my circadian rhythm and provides an excellent opportunity to fast.
- I went from drinking coffee with heavy cream to black coffee and espresso shots. When I get my free drink at Starbucks, I will get a Latte with Heavy Cream. I will sometimes also have vanilla herbal tea with heavy cream after dinner sometimes also.
- Once or twice a day, I will have a cup of broth for the electrolytes
Note the above guidelines are not adhered to strictly. They are varied based on life circumstances and social obligations. Which, honestly, is a key to long-term success with any major change you make in your life.
My stats as of right now?
- Weight: 256 pounds or 116 kilos, about 70 pounds or 32 kilos under my high water mark
- Blood glucose (30-day average): 99 mg/dL or about 5.6 mmol/L
- A1C (estimated based on 90-day average, will do a blood test in a few weeks): 5.4
All of those stats are definitely trending the right direction.