Mon, Apr-20-15, 12:32
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Senior Member
Posts: 4,328
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Plan: vLC/GF,CF,SF
Stats: 197/136/150
BF:
Progress: 130%
Location: Alberta
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Fasting Physiology Part II inspired me to try to do better than the occasional 16-22 hour fasts I've done to see what improvements or differences I'd notice at the 2-day and 5-day marks where increased basal metabolic rate and growth hormone secretion are supposed to occur. I just hit 72 hours and hope to continue to see what extra growth hormone feels like after Day 5. Day 3 is easier than Day 2 which was easier than Day 1, so hopefully the trend will continue. I was eating ketogenic HFLC beforehand with only bulletproof coffee for breakfast, so the transition wasn't hard. I had ~5 hunger waves with loud stomach grumbles (audible 10' away) on Day 1 but none lasted more than ~15 minutes when dosed with broth or other fluids. Day 3 had 3 hunger waves with quiet grumbles, the same as normal grumbles prior to a meal when I'm eating to hunger.
I had read Margaret's but not Megan's testimonial previously because I figured what could a 20-something skinny girl tell 60 yr old me, but she also struggled to get past 22 hrs and provides insight. I also noticed that although I had watched much of “The Fast Solution” – The Aetiology of Obesity 4/6, I must have quit before the 50-minute mark where he actually starts talking about Fasting (the first 50 minutes are all about sugar & wheat). I highly recommend watching the last 33 minutes to learn about fasting and hope that he will include the figures in his next Fasting blogs, since I could not read many of the numbers on the tables and axes nor the cited references in this video of the projection screen (too small font, blurry or his elbow was in front of the journal name).
What I've done is use Fung's fasting guidelines and streamlined them a bit by mixing up a full day's worth of allowed water additions (to drink in 2-3 parts that day):
2T chia seeds + 2T psyllium fibre + 1t cinnamon, ground together in my spice grinder and added to
juice from one lemon + 2T apple cider vinegar + 2 cups of water in a mason jar
Curiously, its taste and texture is better than any one of these additions to water by itself. The cinnamon sweetens the vinegar and lemon juice enough to prevent puckering and cringing.
I also have a cup of homemade bone broth 3 times a day.
Since it worked on my occasional and every-other fast days, I continue to have coffee with 1/2 T CO once or twice a day, green tea with 1/2T CO, and black tea with 1/2T CO (or 1t butter) added when I don't have the second cup of coffee. These are buzzed in my Magic Bullet to improve the mixing and create a comforting texture/froth. The rest of my fluids are water.
All this adds up to ~333 calories/day while IDM-fasting. I'm open to having more coffee and tea with CO but thought I'd keep the CO low for this trial since most fasts don't allow any CO, milk or cream and I'm not sure whether it boosts my insulin level. I haven't felt the need for more fat so far. Margaret mentioned the bone broth on her long fast, but not the CO/cream. But I did find another Youtube practitioner (a personal trainer) who allows up to 30g CO on IF fast days, so my ~20g is within that range. My energy and mental sharpness are high. I've lost 2 pounds in 3 days, but my main concern is reducing my insulin resistance and increasing my basal metabolic rate. I'm interested to see if I can preserve the benefits as I continue on HFLC after the several-day fast with or without IFing.
Last edited by deirdra : Mon, Apr-20-15 at 12:49.
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