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Results and conclusions from 6 week fat experiment (42 days of Keto Chow)

This entry is part 44 of 44 in the series 42 days of Keto Chow Experiment

I have my analysis done on the data from my 6-week experiment doing Keto Chow for all my meals and swapping out different types of fats to see how they impact my lipid panels. It’s all chronicled over on the page about the experiment, along with an extensive array of graphs and other fun stuff.

I also proved that at least in me: eating 2000 calories a day of mostly fat with some protein I’ll lose weight. Switch that to 2000 calories of mostly carbohydrates with a little fat and the same amount of protein (and again, the same 2000 calories), I will gain weight.

Fun stuff!

https://www.ketochow.xyz/experiment-results/nme-fatty-acid-composition-effects-biomarkers/

42 Days of Keto Chow – Day 41, blood tests back

This entry is part 41 of 44 in the series 42 days of Keto Chow Experiment

I was watching a video by Dave Feldman (where he had to keep pausing to eat skittles, it was great) and he talked about fructose malabsorption causing him digestive issues. I don’t think I have that problem which is why I haven’t had really bad problems during this phase. Again it seems that I dodged another bullet for which I’m grateful. I’m still anxious to get back into keto. Yesterday I bought the brisket and ribs for the meetup, they’re currently in the Sous-Vide cooking for a few days and I’ll finish them in the smoker on Saturday.

Got my Coconut Oil week blood tests back – REALLY interesting stuff. I’ve entered the data into the spreadsheet (check it out!) but here are some of the highlights:

  • I hit an all-time low LDL-P (particle count): 567. It’s down 43% from 996 the week before. 👍 (you’re looking for under 1000)
  • All time low LDL-C: 56, down from 78. 👍
  • I brought back down my triglycerides from 148 to 103 👍 (you want this below 100)
  • My HDL-C went WAY up (52% to be exact): from 40 to 61 👍👍👍 (you want this as high as possible)
  • A1c is still steady at 4.8 👍
  • Fasting insulin went WAY up, from 5.2 to 8.4 – the highest I’ve recorded so far. 👎

This test was the first time I saw a departure from the previous inversion pattern of LDL-C and Triglycerides which would go up and down opposite of each other. I don’t know if it was the high amount of MCTs in the coconut oil or what. Regardless, I can handily say that consuming almost entirely saturated fat for a week made my blood tests look AMAZING.

Here are some of the graphs from the spreadsheet:

42 Days of Keto Chow – Day 36: Carb Week Begins (with a live stream)

This entry is part 36 of 44 in the series 42 days of Keto Chow Experiment

OK, here we go!

You can view my glucose tests as I take them on the “Sugar” tab of the spreadsheet here.

42 Days of Keto Chow – Day 34: on the ByteSized Podcast

This entry is part 34 of 44 in the series 42 days of Keto Chow Experiment

Woke up with a dehydration headache today, some water and ibuprofen took care of that. My gut is feeling much better, just in time for me to royally mess things up! =) Today is my second-to-last day of doing the liquid coconut oil. That means I have fewer than 48 hours before I eat carbs for science (and will likely feel like crap). In case you missed yesterday’s post, I’m going to be using skittles, sprite, and some M&Ms in addition to the dextrose to hit my 2000 calories for that week. And in case you’re wondering why the crap I’m doing all this, the original plan is laid out on this page.

Yesterday I was a guest on an episode of the ByteSized podcast and today it went up. I tried to keep it really short and didn’t ramble as much as I could =) Anyhow, please check it out!

By |2018-02-07T10:59:28-07:00February 7th, 2018|Categories: 42 days of Keto Chow Experiment|Tags: , , , , |2 Comments

42 Days of Keto Chow – Day 28

This entry is part 28 of 44 in the series 42 days of Keto Chow Experiment

Huh, I’ve been doing this experiment for 4 weeks now. That’s funny, I hadn’t even realized that until I started this post and wrote down what day it was. It seems that the previous 4 week experiment I did was WAY harder to do, maybe because I wasn’t chewing gum or drinking diet soda. Last night I mixed up the final 3 meals with Macadamia Nut Oil and also mixed up tomorrow’s Coconut Oil ones. I’m really looking forward to switching!

Only eating Keto Chow for this experiment hasn’t been terribly difficult aside from the social aspect. I was at the store today buying food and such for my family (without a dishwasher and with the kitchen under construction, we go through a lot of paper plates and such… we also go through a 5lb bag of shredded cheese a week it seems). Anyhow, I passed by the frozen chicken wings and was a little sad that I wasn’t going to be making any chicken wings for the Superb Owl get together we’ll be having this Sunday – you know, the one where everybody watches a bunch of rather funny advertisements with some football sprinkled between? We’ve kinda made it a family tradition with my parents, and often my brother, coming over. We have a bunch of amazing snacks, predominantly keto ones for the last 2 years, and have fun. This year my dad and I are both only eating Keto Chow and we’re the only ones that eat the wings, so none of those this year. I think one of my kids is going to try making Keto Peanut Butter Bars – I might help her a bit =)

By |2018-02-01T12:19:56-07:00February 1st, 2018|Categories: 42 days of Keto Chow Experiment|Tags: , , , , |0 Comments

42 Days of Keto Chow – Day 22, Macadamia Nut Oil, ruminations on Magnesium

This entry is part 22 of 44 in the series 42 days of Keto Chow Experiment

Day 22, past the half-way point! I started Macadamia Nut oil today. It REALLY adds a roasted macadamia nut flavor to the shake. The one I’m drinking now, the flavor is completely overpowered by the oil. I like macadamia nuts but I’m guessing that by the end of this week of doing the oil, I’m not going to want to eat the nuts for a few months, which is a shame. Got my blood tested today, sometime on Wednesday or so I’ll have those results and add them to the spreadsheet.

Let’s talk about Magnesium. Keto Chow 0.9 up to 1.5 used an off-the-shelf Magnesium/Calcium Citrate+D3 powder. Starting with version 1.9 and up through 2.0.2, we’ve been having magnesium citrate mixed in with the vitamin/mineral mix. Magnesium citrate has good bioavailability but has a downfall: in high doses (higher than you get doing Keto Chow 3x a day), it acts as a laxative. People who are sensitive to this effect, or are already on the edge of having “bowel issues” can have problems with the citrate. To fight that, we are switching from citrate to magnesium malate in Keto Chow 2.1. On top of that, I’m increasing the amount of magnesium. Keto Chow 1.9 had 693.3mg a day, 2.0 has 736mg a day, and 2.1 is slated to have 806mg a day. Essentially it’s 2.0 plus the amount of magnesium I was getting in the magnesium malate pills I took before bed. Yes, it’s entirely for my own personal benefit so I don’t have to take an extra pill at night =)

So why Malate? Well, the most common form of magnesium supplements is magnesium oxide. By weight, magnesium oxide is 60% magnesium which means you add 1000mg to your product and you can legitimately claim on the label that it contains 600mg of magnesium. It’s also exceedingly cheap. And… it sucks. Only about 4% of its elemental magnesium is absorbed from magnesium oxide. Let’s take the 736mg of magnesium a day in Keto Chow 2.0 – 4% of that would only be 29.4mg that your body would be able to actually absorb. The citrate version we currently use and the malate version of the future both are readily bioavailable and nearly completely absorbed. If you see a “health” product that uses magnesium oxide, put it down and run away because they plainly don’t care about your health and only want to make the label look good.

By |2018-01-26T11:05:32-07:00January 26th, 2018|Categories: 42 days of Keto Chow Experiment|Tags: , , , , |4 Comments

42 Days of Keto Chow – Day 20, off to S.F., Grape Seed Oil results

This entry is part 20 of 44 in the series 42 days of Keto Chow Experiment

I’m heading off to San Francisco in a few hours. Rather than worry about how to transport my shakes, I’m just going to do time-restricted feeding (“intermittent fasting”) by drinking all my meals this morning and afternoon, then I’ll eat again after I get home tomorrow. I had to bring everything I need with me to work, including an umbrella. Fun fact: I’ve been to San Francisco almost 10 times now, I’ve never been rained on (misted on, yes, but no rain) looking at the forecast, this might break that streak.

This morning I got back my blood tests from the week of doing Grape Seed Oil. Feel free to head over to the spreadsheet of results and check them out. Grapeseed oil is on Column O.

Let’s see… my LDL-P came way down (1242 to 849) – into the “normal” range thanks to the PUFAs, my LDL-C also came down (116 to 72) – again into the “normal” range. My triglycerides did indeed go up, though nowhere even close to the result I got with avocado oil in November: that one went from 113 to 199, this new test with grape seed oil went from 104 to 117. I guess we’ll see what happens with the subsequent tests with Saturated and MUFA: will the triglycerides go down or not?! While you’re on the spreadsheet, you can pop over to the other tabs and see the ongoing results coming in from the n=3 experiment that’s also going on. Both females have had really stable triglyceride levels, regardless of heavy cream or avocado oil. Makes me wonder if the 199 was a freak aberration (yes I was fasting at least 12 hours before the test).

So what else does the blood test show? On PUFAs my cortisol increased dramatically (9.8 to 12.7) and my fasting insulin predictably went down to 2.4. That’s actually the lowest I’ve ever gotten, 2.7 was the level when I did Avocado Oil. Oddly, my CRP (which along with cortisol is a marker for inflammation) was slightly up but still far lower compared to what I was getting in November.

42 Days of Keto Chow – Day 14

This entry is part 14 of 44 in the series 42 days of Keto Chow Experiment

Day 14, last day of grape seed oil! The kids had a really good dinner last night (see above) – it was about everything I could do to not eat some of the pork, it smelled AMAZING. Speaking of not eating stuff, today was my last full day at my soon-to-be old job, we did a meeting where we got together and brainstormed solutions to problems. Our product manager brought in (at her own expense) a bunch of food including some diet soda for me. I actually forgot to eat breakfast until lunch and am just finishing lunch at 2.

Tomorrow I get to do the blood test for the grapeseed oil week… and then wait for the results until next week. Should be interesting to say the least.

By |2018-01-19T07:14:48-07:00January 18th, 2018|Categories: 42 days of Keto Chow Experiment|Tags: , , |2 Comments

42 Days of Keto Chow – Day 11: soaring ketones, thoughts on exogenous ketones

This entry is part 11 of 44 in the series 42 days of Keto Chow Experiment

Day 11. I still haven’t had “breakfast” yet today. At 07:30 I went in to get a crown, 3 hours later it’s done but I’m still numb and not particularly hungry yet. Fortunately for me, when I do eat I’m not going to need to chew. Got the crown today so I could squeeze it in this last week of my “day job” before I quit on Friday. It’s a little scary but mostly I’m looking forward to only having a single full-time job next week.

My blood ketones are predictably coming up with the insanely low net carb count I’m doing with the oil. Yesterday I got up to 3.2 mmol/dL:

Now, your level of blood ketones is NOT an indicator of how much weight you’ll lose, and unless you are doing a ketogenic diet for treatment of epilepsy or Alzheimers you really don’t need to stress about ketone levels. Still for my own tests, it’s cool to see the levels going up. It’ll be interesting to see if/how they go down when I start on heavy cream again this Friday. Speaking of Ketones, let’s talk a little about taking artificial, or “exogenous”, ketones.

To start off with: I’ve been doing a ketogenic diet for over 3 years and to date, the only exogenous ketones I have taken were in a competitor’s keto “meal replacement” (at 200 calories I wouldn’t consider it a meal but whatever) that had beta hydroxy-butyrate salts in it (ketones). It wasn’t very good and I didn’t even finish the one drink (and I still have 11 in a box somewhere). Aside from that, I’ve never bothered. I figure I want to use my own fat to make them, and doing it that way is cheaper anyhow. I’ve heard a lot about exogenous ketones and I think they do have their place with:

  • High-performance athletes that need a jolt of energy faster than MCT oil can provide
  • Treatment of epilepsy or Alzheimers
  • People new to Keto that aren’t making enough ketones themselves yet but they also don’t have enough glucose left.

For that last group using exogenous ketones could be a good way to get through that first week in conjunction with extra electrolytes. The problem with exogenous ketones is there are a lot of unknowns right now in what the long-term effects are, mostly due to the “handedness” of natural vs. artificial. Within organic chemistry, you’ll often have molecules that can be assembled in two different ways, one a mirror image of the other. When life on earth creates the molecule, generally it’s always done the same way due to RNA sequences and other proteins that are running things. When you create a molecule in a lab, all bets are off and you will often end up with both types. Our enzymes know what to do with the ketones made in our livers, they don’t really fit the mirror image ones. Another problem is that in our bodies you have all 3 of the ketones being produced in concert, with the ratios of each tightly controlled. When you take only one of the ketones artificially it can mess things up because ketones aren’t just a fuel, they also act as a powerful signaling pathway that tells our cells what to do. This is of even greater concern when you take artificial ketones while still eating a carb-heavy diet full of glucose. We are not designed to have high glucose at the same time as high ketones, it’s simply not how things work.

So, in case you’re wondering if I’m going to add ketones to Keto Chow: the answer is “No.” =)

By |2018-01-19T07:13:16-07:00January 15th, 2018|Categories: 42 days of Keto Chow Experiment|Tags: , , , |2 Comments