Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 77/77
Successful workout days: 67/77

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 65 days
Off Target: 7 days

Tuesday was another . I logged food (28 net carbs, 180g protein & 2500 calories) and had a nice, productive workout at the gym. I'm starting to impress myself with how much muscle & strength I've gained since last May when Kelsey and I started this resistance training regimen. And with adherence to this challenge I am slowly losing weight again. So maybe the tide has turned on my weight creep problem.

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOOO
OOXOOOO
OOOOOOO
XOOOOOO
XO

Notes:

starting to think about next quarter plan. I've not been sticking to no NAS hardly at all lately. DDF and capping protein going pretty well tho.

I hit my carnivory goal, but not my dairy goal.

No Dairy days successful: 6/90 (started 03/09/21, ends 06/09/21)
Carnivore: 21/90 (started 02/23/21, ends 05/23/21)

I keep getting coffee in the mornings since my sleep has been pretty disjointed and weird. I'm thinking it's my body getting used to less dairy, maybe? I need to suck it up and just drink it black to hit my dairy goal, though.

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 78/78
Successful workout days: 68/78

IFing for 12 hours each day.
Exception: None
Timeline: Feb 10th - May 10th
On Track:37
Off Track:0
2/16, 2/23, 3/2, 3/9, 3/16, 3/23, 3/30, 4/6, 4/13, 4/20, 4/27, 5/4, 5/10

I hit my carnivory goal, but not my dairy goal.

No Dairy days successful: 6/90 (started 03/09/21, ends 06/09/21)
Carnivore: 22/90 (started 02/23/21, ends 05/23/21)

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 66 days
Off Target: 7 days

Wednesday: . 22 net carbs, 200g protein & 2400 calories.

My goal for the last 30 days of this challenge was to cut back on cheese. I have cut back substantially without too much difficulty. I don't know that I need to eliminate it completely as I don't appear to have any issues with it other than too much adds too many calories to my day. So putting limits on my cheese intake is enough for now and I think dialing back will prove beneficial.

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOOO
OOXOOOO
OOOOOOO
XOOOOOO
XOO

Notes:

Good luck on this part Ken. I'm discovering 0% fat Greek Yogurt as a protein source and perhaps even a replacement for sour cream that I eat in buckets. The DDF stuff is not dogmatically LOW FAT but if you have fat to loose, they recommend prioritizing protein as they as that fills you up - (I beg to differ at this point as I can eat my way thru event the driest chicken breast)

Ideally all the fat you'll burn comes from the body, not the mouth as your percent BF goes down. Fun to explore but I love to eat so much haha. Finding one large meal mid day is keeping me in the DDF game.

NNAS - different story, that's my fun mouth thing now

Crashed and Burned last night.
Ate ice cream...too stressed about my older sister coming into town. ~
Day 1. No nighttime snacking....

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 1/2
Successful protein goal days: 79/79
Successful workout days: 68/79

I wasn't feeling too hot yesterday morning, and I skipped strength training. Then I completely forgot about it later on.

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 67 days
Off Target: 7 days

Thursday: . 21 net carbs, 175g protein & 2500 calories. I enjoyed a good workout at the Y as well.

This challenge appears to have put me back on the right track. I'm thinking about what to do on the next one. I'm considering 2 options: 1) Drop the 'high fiber' part of my plan (no more mug muffins or psyllium powder) and 2) Introduce IFs again of the 18 to 23 hour variety. I recently watched a video about lectins and another about the benefits of and strategies to lower fasting insulin levels. I've never had my fasting insulin level checked. I plan to do this test before next months new challenge. If my fasting insulin turns out to be higher than normal, then I think my next challenge will include goals to try to address this.

I hit my dairy goal, but not my carnivory goal. Had a very small handful of nuts yesterday.

No Dairy days successful: 7/90 (started 03/09/21, ends 06/09/21)
Carnivore: 22/90 (started 02/23/21, ends 05/23/21)

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOOO
OOXOOOO
OOOOOOO
XOOOOOO
XOOO

Notes:

RE: Fasting insulin - that would be interesting. Ken, can you General Doc get that for you or do you have to go private?

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 1/2
Successful protein goal days: 79/80
Successful workout days: 69/80

My first protein miss, but only because I had a spontaneous single-meal day. My low appetite was probably from having a chicken-and-rib meat-fest the night before, so I'm confident I'm not really missing out on protein.

I'd like to get a fasting insulin next time I'm at the docs, too, but one of the LC docs (I want to say Dr Naiman) said to take them with a grain of salt, because they can vary greatly from day to day. I also seem to recall a few forum members here being scoffed at when they requested it. I hope someone's working on home testing similar to glucose or ketone testing. Similar to your scale weight or BG levels, it sounds like something that would be useful to see over a period of time with regular testing.