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Archive for the ‘on track’ Tag

New Video Up on YouTube   Leave a comment

Did a video review/how to use of my Keto Mojo ketone/blood glucose meter.  If you’re on the ketogenic diet one of the best ways to know how into ketosis you are is testing your ketone levels.  One of the problems with that is the cost.  It gets pricey quick with some test strips running $5 a piece.  The Keto Mojo meter allows you to regularly test your ketone levels on the cheap.  And it does it without compromising quality.  I love this meter.  Feel free to go to my YouTube channel and leave comments and likes.  Subscribe if you’re interested in knowing when I post new videos.  Have a great day.

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Quick thought   Leave a comment

If you’ve spent any amount of time driving I’m sure this has happened to you at least once. Maybe it’s a billboard you’re trying to read, the police pulled someone over and you just had to see who, or someone on the sidewalk you think is attractive. For whatever reason your eyes go from straight ahead down the road to the right side of the road.

What also happens, although you didn’t intend it to, is your hands go right as well. You generally find this out when you look forward again and realize you’ve drifted to the right. But occasionally you find out when your tire hits the shoulder and your attention is snapped back forward by the sudden change in road feel.

This is the nature of focus. Whether you intend it or not you head in the direction of your focus. And how far off the path you go is directly related to how long you lose focus on your true goal.

So for today make sure to stay focused on your true goal. If your goal is to be more positive, every time you catch yourself looking at negative “billboards” off to the side say to yourself, “remember, eyes forward” and refocus on being positive. If your goal is to lose weight, when you see that fast food outlet coming up, look forward down the road to how you’ll feel in your new body.

Whatever you’re doing keep focus on where you want to go. Because the reality is you’ll wind up where your focus is whether you wanted to go there or not. Have a great day.

A Quick Thank You.   5 comments

I restarted this blog on 03/28/2018 to document my keto and mindfulness journey. When I did I had assumed it would probably take a long time to gain any traction. And now, less than 8 months later, I’ve already exceeded 500 views and have 50 followers. Maybe that’s actually lower numbers than I could or should be at. Maybe they’re really good numbers. What I do know is I’m grateful for all the times people stopped by to view my blog, and I’m grateful for the 50 people who decided to come along for the journey. When I get to my first anniversary (of the restart anyway) I hope to have come farther still. Thank you for your support. Have a great day.

Writing a Book   Leave a comment

So I’ve started a new project.  Well, that’s not entirely accurate.  I’ve restarted a project I began a few months ago but let fall by the wayside.  I’ve decided to write a small book about the basics of the Ketogenic Diet.

The aim for this book is to be a quick read.  Less than an hour.  If I can, less than half an hour.  I’m not worried about filler, just the basics.  I’ll include a list of resources at the back of the book that will allow anyone who wants more than the basics to keep learning.

I’ve been working on it for about 6 hours now.  Taking a break to give myself a little time to get refocused.  I’ve made a lot of progress.  Since it’s not designed to be long I’d guess I’ll be done writing by the end of the weekend.  Then I’ll need to edit it so the content is sharp.  Along with that I need to design a book cover.  I think I’ll go the easy route with that by just using the same image for the front and back of the book.  I’ll be creating it only as a Kindle book so I don’t think having a separate image for each makes the same sense as it would if it were a physical copy.

I’m finding that there’s a lot more to it then I imagined.  It isn’t as easy as just opening a word processor and banging out a book.  Logical progression is an issue as well as getting it into a format that Kindle can use.  Thankfully Amazon made researching all that and getting the tools necessary to do it really simple.  I didn’t even know this before today but they even have a free program to alow you to see what the book will look like on a Kindle simulator on your computer.  Having read a few Kindle books where I wondered why they formatting was so awkward, this just made it all the more odd. Why wouldn’t you use the simulator to know how it’ll turn out before you ever upload it to Amazon?  Maybe they did and it just turned out wonky anyway.  Guess we’ll see how mine goes.

When I get it published I’ll leave a link on here for the book.  I haven’t fully decided yet but I think that I’ll be offering it as both a Kindle Unlimited title and for $0.99 if you want to buy and keep it.  Don’t see charging more than that considering how short the book will be.

Along with the book project I’m finally completing, I had another idea I started a while ago but never followed up on.  I like doing this blog, and will continue to do this blog, but I want to try to reach more people in other ways.  So I contemplated having a YouTube channel to track my progress as well.  I even got so far as creating the channel.  Just never made a video for it.  So that’s on the agenda now.

Like this blog, the channel will cover both The Ketogenic Diet/Lifestyle, my progress with it, and also how I’m working to be a better person on the inside.  I don’t have a lot of experience with video production so I’m sure it’s going to look a bit amateur at the beginning but I’m thinking it’ll grow in production value as I grow along with it.

When I get my first video posted I’ll add a link here for people to follow.  Mainly today I just wanted to get a post out where I stated I was doing these things because accountability.

I turned 48 yesterday and spent a little time thinking about what I’ve done with that time.  I’ve led a good life so far but when I thought about it, it’s really been the last year that I’ve been most proud of.  I’ve made a lot of improvements.  Lost a lot of weight, both in terms of body fat and bad habits.  But I still see a path ahead of me where I’ll get better still.  I don’t know how the book or the YouTube channel will turn out, but the best part is that in just doing them I’m already better because I’ve tried to be better.  Although I’m hoping the success isn’t just in the trying, of course.

That’s all for now.  Time to get back to the book.  Thanks for coming along on the journey so far and I hope you join me on these new journeys.  Take care.

Monthly Update   Leave a comment

So this will be my monthly update with pictures.  My weight as of this weigh in is 280.6 pounds.  My first weigh in for August had me at 285.4 pounds.  So I lost 4.8 pounds.  I’m pretty happy with that considering I did take a week off from keto while I was in Bellingham, Washington.

My body fat was 38.2% for a total of 107.2 pounds of fat.  At the August weigh in it was 39.0% for a total of 111.3 pounds. So I lost 4.1 pounds of fat.

My muscle mass was 27.1% for this weigh in, translating to 76 pounds of muscle.  For August it was 26.7%, putting me at 76.2 pounds of muscle.  So I dropped a little in that category.  Not surprising as all the exercising I did in Bellingham was simply walking.  Also, at .2 pounds lost this could be the result of the small inaccuracies in determining my muscle mass through electrical impedance, as the scale does.

That leaves around half a pound lost somewhere else.  Probably water weight.  I’m ok with all this.  The vast majority of my weight loss this month came from fat, which is exactly where I want it to come from.

My starting weight on this journey was 352.6 pounds.  My body fat was 52% and my muscle mass read 25%. But I’m guessing it was well under 25% as that’s as low as the scale goes for muscle mass, and it didn’t go over that until near the end of May.  So overall I’m down 72 pounds.  I’ve lost 76.2 pounds of fat.  So I can’t be sure what the other 4.2 pounds gained is.  Could be muscle.  Could be water.  I know going by the first time my muscle mass percentage did change I’m up a pound of muscle.  At the end of the day though, the most important thing I want to track is my current weight and body fat lost.

I’ve been back on keto for a few weeks now owing to using the second weigh in of September for my monthly check in.  So the October check in will represent a smaller time window.

Right now I’m averaging 9 pounds a month.  A lot of that is due to a huge weight loss near the beginning of the year.  So I expect that number to drop.  Lately I’ve been around 4 pounds lost per month.  Based on that it’s looking like my weight loss for the year will be just under 90 pounds.

That’ll put me within 12 or so pounds of my initial weight loss goal.  I used 230 pounds for that goal because I wanted to wait until I was 230 to narrow down what I thought would be a healthy weight for me.  So when I hit that mark I’ll have a new goal to reach for.  It’d be easy to speculate what that would be now, but I’ll resist the urge.  The only prediction I’ll make right now is that I should be hovering around whatever that will be by around mid year 2019.

This makes me very happy.  In two days I turn 48.  I’ve been this heavy for at least two decades of that.  To think that what I took around 28 years to gain, and held for nearly two decades more, could be wiped away in a year and a half.  Amazing.

When I reach that point there may be other health decisions to make.  The most obvious being the real possibility of loose skin and what I’ll do about that.  But that’s a concern for 9 months from now.  As for right now, I’ll just enjoy my victories and keep plugging away a day at a time.

The progress pics are below.  The Superman tee is the current weigh in pics.  The blue t-shirt and red shorts are last month.  And I’ve included the first pic for overall comparison.  See you next month.

Fasting   Leave a comment

One of the cool things about the ketogenic diet is that it has a similar affect on your body to fasting.  Notice I said similar, not same.  That’s a very important distinction.  While you can get a lot of the benefits of fasting by living a ketogenic lifestyle without actually going without food, the only way to get all the benefits of fasting is of course to fast.

And that’s where another benefit of the ketogenic diet comes in.  By reducing your hunger pangs, when you do decide to fast to get all the benefits, it becomes a lot easier.

The logic is simple on this one.  When you live a ketogenic lifestyle you’re constantly in a state of ketosis.  Now if you want to be nit picky, yes, there may be times when you fade a little in and out of ketosis but for the most part you are in ketosis.  What does being in ketosis mean?  That means you have a higher level of ketone bodies in your system.  And where do you get ketones from?  Ketones are derived from fat in the liver.

So if you are in ketosis you are running your body off of fat.  Now on a regular day you are ingesting fat to power yourself.  Even if you’re on the ketogenic diet to lose weight you’d still be taking in a good amount of fat.  But what happens if you don’t take in extra fat?  Or food at all for that matter.

Since your body can already use fat for fuel your body goes looking for fat.  And as mentioned in previous posts, you have plenty of that in your system even if you have a low body fat percentage.  So your energy needs can be maintained strictly by your fat reserves. From 16 hours (the shortest period you’d want to fast) to days, depending on how much of a reserve you’re carrying.  And during all that time your body is being powered from within, you’re receiving all the benefits of fasting.  And when you do eventually decide to go back to consuming food you’ll go back to getting most instead of all the benefits.

This has been a really brief discussion about fasting and ketosis.  If you’d like more information on the subject I highly recommend reading The Ketogenic Bible by Jacob Wilson and Ryan Lowery.  They cover the topic in much better detail, along with a lot of citations to the latest research.  You can get as in depth as you want from the information provided.  I’ll include an affiliate link to the Kindle version of the book below, just click on the picture.  If you’d like a physical copy, I’ve had that before too.  It’s a decent sized book, which is why I prefer the Kindle version.

That’s all for today.  Hope you’re having a great day and hope to see you again soon.

Quick Update   Leave a comment

So the internet at my house is down, yet again. Still haven’t heard what’s wrong but the last two times this happened it was because someone was digging and cut the cable and it took a few days to fix. I’ll find out for sure tomorrow.

Because of this my scale can’t upload my weigh in this morning. If there’s one thing I’m not fond of with my scale it’s that you have to use the app to see your results after the weigh in disappears. I wasn’t being mindful of that this morning and only caught a glimpse before it went away.

Based on that glimpse it was either 282.8 or 282.5 pounds. So I’m either .2 or .5 pounds lighter. I don’t have the other measurements to tell me better how much was fat loss/gain or muscle or water. So once the internet is back up I’ll post that.

I’m ok with this as I spent three days bed ridden this week due to a flu or something. Could be another keto flu I suppose as payback for going off keto for my vacation. So I was actually happy to see that I lost weight. I had actually thought the number would go up.

I’m doing this from my phone at work. I live in a rural area and my cell connection isn’t great but I’ll try to get back to posting daily soon. Take care.