New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with My Fasting Results – Bone Broth Fasting Finale?
I just finished up a three day fast a three day bone broth fast literally last night and those of you that are been following me know that this has been a challenge that I put out to my community to do it alongside of me overall we had close to a hundred thousand people that did this bone broth fast that is phenomenal but anyway the reason that I did this was to pioneer some self experimentation I wanted to learn some things but I also wanted to document my own results I wanted to document some of the data some of the glucose some of the ketones but learn from this process is one of the things I like to instill in my entire following is that they can always self experiment because every single person has a level of bio individuality research and data is great but honestly it’s just research it’s not the end-all be-all we have to know what works for us so let me go take you through my journey for the last three days and what I learned and I encourage you to share your journey and share your notes down in the comment section below so we can read it and all learn together alright so it looks like I’ve already wiped us out so definitely mushroom chicken will make it work at least get us through the day I got some at the office so all in all with this recap I found that a bone broth fast is significantly harder than a traditional fast not a bad thing I just noticed that it was harder now the reason is is because I think I was consuming something even that small amount of calories triggered a little bit of an insulin response making it so that I was hungrier than I normally would be now that’s not necessarily a bad thing we were still getting the digestive benefit and overall I felt phenomenal I just noticed that it was a little bit different because I had a meal to look forward to so I think I was triggering my own sort of dopamine response anticipating something anticipating that next meal so I actually ended up consuming a little bit less bone broth than I thought I would because I found every time I consumed it it just triggered up cravings now what I do want to talk about are some of the interesting things that I discovered as far as my glucose and my blood sugar and my overall ketone levels were that was pretty uninteresting but I have to recap exactly how I started this fast you see I started this fast a way that I normally wouldn’t start a fast you see it’s the holiday time and I wanted to use this time as an excuse to enjoy some of the holiday foods I normally wouldn’t so prior to this fast I figured I’m not going to really be for three days so I’m gonna enjoy some the gluten-free treats that I normally wouldn’t have I had some gluten-free jojo’s which are basically Trader Joe’s version of an Oreo definitely not the best thing except they still don’t have hydrogenated fats which is great and then I had some enlightened Simon Hale atop ice cream I didn’t go overboard but I wanted to enjoy some of the sweets so I had a lot more sugar than I normally would have yeah usually I don’t have any sugar normally I would go into a fast and a ketogenic state so here’s where things get interesting Tommy and I are starting this bone broth fast out right um buddy nice big hike nice slow fat oxidation slow carb burn and get myself into that ketogenic state go buddy yeah all right a couple hours down a little bit more to go and the other thing that I should note like I put in this vlog video is that I went for a good long hike the day prior to the fast started so basically I took the baby out went for a nice low intensity grind to try to burn through some glycogen but also just to kind of get some good circulation going nothing crazy no crazy workout the day prior to starting the fast so how I started my fast is on Sunday night I stopped eating around 6:00 p.m. okay and I went to bed pretty early because I just wanted to get started I went to bed around 8:30 p.m. when I woke up the next morning is where things started get interesting I woke up and my fasting blood glucose was at 95 this is significantly higher than it normally is okay was that 95 normally it would be around 80 85 when I wake up now we do have to factor in something known as the dawn phenomena okay where your body basically dumps liver glycogen into the blood first thing in the morning to help wake you up and help work with the cortisol and everything like that so that was probably what was happening but there’s some other things I wanted to factor it you know for example when you are fat adapted and you start fasting and you have sugar in your system like guide sugar the night before it’s actually harder for your body to utilize that sugar because your body is fat adapted so in my particular case I woke up with high fasting blood glucose higher than I normally would have liked and honestly higher by most people’s standards but what was interesting is that knowing that I was fat adapted what probably happened is that glucose that I had the night before didn’t really have to get used by the skeletal muscles I didn’t really have to get used by my cells it was just preserved for the brain and for the central nervous system leaving my blood glucose pretty high now my starting weight was at a hundred and ninety pounds okay so 190 pounds had a good clean slate to start with I’m about seven point two seven point three percent body fat at 190 pounds right there so interesting to see what happens with my weight and we’ll get to that as we go through okay now what was also interesting is I went out that first morning and I had some black coffee I had a cold brew with no water so just straight cold brew concentrate all right so it’s 5:30 on day one I’ve got myself my Starbucks cold brew with no water so just to concentrate just to get a nice quick shot of caffeine I’m about to go hit a full body time under tension workout focus more so unlike the hamstrings posterior chain glutes calves a little bit of hips obviously some quads in the rest of the body just for a small volume so I went ahead and tested my blood glucose this morning it was astronomically high it was 95 which is pretty high for me I don’t say astronomically but fast a glucose that’s pretty high and probably has something to do with the fact that I allowed myself to have some halo top enlightened icecream last night just because I knew it wasn’t the median for three days maybe not the best thing but anyway they probably stuck with me a little bit we’ll see how that progresses throughout the day alright time to go get the gym what I wanted to make sure that I did throughout this entire fast was try to train as I normally would I didn’t want to change or modify a whole lot of things so I stuck to my normal training which is pretty high intensity so Monday ended up hitting more of a leg dominant workout as a full body routine with more of a focus on legs and ended up hitting a little bit of high intensity interval training just because I felt like I had the energy to and I wanted to push it as much as I could to be able to test my strength over the next couple of days and see what my relative strength was like alright so I just finished a full body workout was totally carved up last night obviously fasted now had coffee this is a little bit concerning blood glucose after workout was 109 that’s really high but I also did hit so it’s too early to see anything as a result of the fast it’s just really interesting that my blood glucose went this high probably because I’m somewhat insulin resistant or glucose refusing so but basically what that means is my cells aren’t wanting to use glucose they’re so used to using fats that they’re refusing the glucose so my glucose staying high pretty interesting kind of a sign of being fat adapted to get nothing to really do it the fast but we’ll see what happens as the day goes on now what I did notice is that when my heart rate got up to about 140 beats per minute it would take me about 90 seconds for my heart rate to get back down to a normal range pretty quick this is called a heart rate variability and I actually was pretty surprised at how good it was okay now we’ll see how things improve over the course of three days and it’s pretty interesting now post-workout what was really interesting was my blood glucose was at a hundred and nine okay really high considering that I’m fasted still but it also makes sense after a workout your body has to dump a bunch of glucose into the bloodstream so what glucose that was in my liver and was in my muscles got dumped into the bloodstream so that I could give me energy so I’m measuring my glucose right afterwards and of course it’s gonna be elevated still pretty high though 109 is pretty darn high and probably had something to do with the fact that I had carbs the night before they’re all getting released into the bloodstream so it wasn’t too too concerned there now as I went through day one things felt pretty normal I’ve done a 1-day fast before this was no big deal no different than intermittent fasting but what was cool to find out was that come dinner time where bone broth dinner my glucose was down to 95 ok still high much higher than I would have liked but my ketones alright so it’s about 6 o’clock on day 1 which means I’ve been fasting for about 20 hours and just tested my ketones I’m at 0.5 now granted I have not been in ketosis this week prior to this fast so the fact that I’m already registering this much in the way of ketones he’s pretty awesome already gonna check the glucose here in this second tube we’re already up to 0.5 millimoles I was already in light ketosis after not even 24 hours of fasting and quite honestly having a pretty heavy sugar binge the night before so it goes to show that my body was very keto adapted and wanted to start creating ketones as fast as possible but let’s talk really quick about what’s called peripheral insulin resistance because this might have been something that you experienced while you were fasting you might have noticed that your glucose levels were elevated or you might have felt as though your glucose levels were elevated causing you to feel hungry the whole time well it’s kind of a phenomenon it’s pretty interesting and like I said it’s known as peripheral insulin resistance basically what it means is because your body is going through a rampant amount of free fatty acid oxidation because you’re not eating it’s preserving for the brain so basically like I said before your cells don’t need to use the glucose they’re becoming dependent on the free fatty acids and becoming dependent on the ketones so the glucose stays elevated but what it’s doing is it’s preserving the glucose for your brain and for your central nervous system because those parts of your body still use glucose and a lot of times they don’t need insulin or as much insulin to have that glucose do the job so therefore it’s readily available that’s why you typically see your glucose go so high so to make things really simple you become keto adapted really fast and if you’re someone that has done a lot of intermittent fasting or someone that’s done a lot of ketogenic diet and your cells we’re probably very fat adapted as is so literally you become temporarily insulin resistant it means that your muscle cells the cells that are really going to normally uptake glucose reject glucose you actually become peripherally insulin resistant it sounds terrible but it’s a good thing because it means that your body’s adapted and it means that your body has an ability to use that glucose a lot better so don’t fret it’s no big deal in your body will adapt to that as well what’s interesting is the studies actually start to show that there’s a mitochondrial inefficiency that occurs during a prolonged fast because of this normally we would think that the mitochondria would increase in efficiency during the fast but actually it does the opposite it actually gets a little bit deficient which scientists are still kind of confused by because it’s a little bit of a paradox you see we have a rampant increase in free fatty acid oxidation which would mean that normally the mitochondria is using that fat but in this particular case it’s using the fat but mitochondrial efficiency decreased now scientists theorized that it could have something to do with the hyper phosphorylation of receptors that are on the mitochondria so basically meaning that the extra free fatty acids that are coming in are actually sort of desensitizing the cell in a way so kind of interesting again not really known why there’s another theory that has to do with the down regulation of specific genes that allow the mitochondria to function properly during a prolonged fast what’s interesting is that the prolonged fast can condition your mitochondria to be more efficient after the fast anyway I’m rambling but the point is is that the science is very conflicting and researchers don’t really know why this peripheral insulin resistance actually occurs and why the mitochondria actually becomes inefficient during a fast but it makes sense like we don’t need to have hyper amounts of energy during a fast but the mitochondria is a fish improves after the fest so basically we’ve improved ourselves over the course of the fast alright now let’s get on to day two really quick so day two I woke up and my glucose was that 102 it was even higher okay which obviously case in point talking about the peripheral insulin resistance makes sense okay now my body is really starting to get into a fast and it needs to be able to preserve that glucose but my ketones were at 0.7 which was actually pretty high first thing in the morning for me I usually register a lower amount of ketones anyway no matter how deep in quito I am so this was pretty cool I was in a state where I had ketones and a good amount of glucose in the system I was hoping it would go down though now here’s what’s interesting I had my cold brew coffee again and then it measured and my glucose went down to 92 you see a lot of people experience whenever they have coffee their glucose goes up because coffee would normally dump muscle glycogen and liver glycogen into the blood as a response with the catecholamines basically adrenaline causing glucose to go into bloodstream my theory is that I didn’t have any glycogen left even after one day I had such a little amount of glycogen left that it didn’t know what to do so basically it probably cost a quick spike in my blood sugar which caused my insulin to spike and that glucose went away really fast and actually caused it to drop but still that’s a pure hypothesis here so on day 2 my workout was still pretty intense so what I did is I went in and I did more of a another full-body but this time with a little bit more focus and emphasis on back so another large muscle group then I did a little bit of cardio right afterwards just to kind of keep the blood movement just for like five seven minutes now what I found at the end of this worked out when I took a look at my heart rate variability was that it had gotten worse from day one now no real surprise I was kind of in that transition area so I ended up going from what was a 90 second period of time to go from 140 beats per minute back down to my baseline to about 120 seconds so I ended up taking quite a bit longer about 30 seconds more to get my heart rate back down to baseline okay generally this makes sense because my body’s having a little bit of a tougher time figuring out how to find homeostasis no real surprise there now post workout was interesting post workout my glucose was up to 106 less than day one but still pretty darn high ketones went to zero again something you would similarly experience and it’s good that I bring this up because you’ll probably notice if you ever measure your ketones that they go away after a workout and that simply has to do with the body not really having to use as much ketones it tries to create as much glucose for energy as possible during a workout just plain and simple the small amount of ketones you do keep or we’re keeping you from losing muscle so not surprised that I didn’t have any ketones after my workout so at 11:00 a.m. I measured my ketones and they were at 0.7 my glucose was down to 65 now honestly I could feel it I felt a little bit hypoglycemic but I was happy to see that my glucose was finally stabilizing a little bit and my ketones are starting to come up now it was also at this point that I started noticing I was getting really cold I was cold throughout the remainder of the fast now my research shows getting cold during a fast is a combination of blood volume decreasing but also blood going to the fat a little bit more to oxidize fat so it’s going to the fat and going away from the extremities away from the muscles so you get a little bit more cold then in the evening time I measured and I was pleased to see that everything had stabilized my blood glucose was at 78 which is right where I would have wanted it to be my ketones were at 1.1 I was right in the groove I had barely any appetite and honestly I didn’t even really have to have much bone broth I just had a few ounces and I was totally good my stomach could shrink then the morning of day 3 bright and early my fasting glucose 76 right where I wanted to be my ketones one point seven right where I wanted to be okay now one point seven may not sound like a super high amount of ketones but when you’re not eating and you have a low glucose like that you know that that’s all coming from your body fat so I was really really happy to see that very very pleased when I had my cold brew coffee and I worked out again I did more of a high-intensity interval circuit which again is sort of what I said not to do but I really wanted to push it I wanted to kind of do what I would normally do now when I measured my heart rate variability for day three it was pretty interesting it actually improved over day one to get down from 140 beats per minute back down to my baseline he ended up taking about 75 seconds so I ended up shaving 15 seconds off now I wasn’t comparing apples to apples because this was more of an aerobic style workout versus high-intensity kind of weight training where maybe the anaerobic ability kind of pulled into the equation there I mean it could have made it so that it was tougher to recover and when I was in a purely aerobic situation it was easier to recover so again not apples to apples but I was in the groove I was feeling good on day three had my heart rate variability my ability to recover actually improved so goes to show that actually you become pretty efficient at least from an aerobic standpoint even during a fast when you’re feeling a little bit possibly even lightheaded so very very intriguing there post-workout glucose at 98 ketones at zero so again no surprise on the ketones but nice to see the glucose is stabilizing a little bit when I did weigh at the end of the fast I lost about four pounds so pretty darn interesting I thought I would have lost more but I think what I did lose was pretty much pure water and a little bit of body fat my body thought I ended up going down based on a bio and Pedic measuring down to about 5.2 so that ends up being about a 2% decrease in body fat which may or may not be accurate because bio and Pedic scales measure a lot with water and it just couldn’t really be accurate so I would probably say one balanced out I lost about one percent body fat during this fast here’s where things get interesting 4:30 p.m. about an hour and a half ish before I actually broke my fast my glucose was back down to 65 my ketones were at 1.8 really sitting in a good groove honestly I could have kept going for another day or two if I really wanted to but I knew that my fast was coming to an end so this is where things start to get interesting with my data I’m not gonna lie this past has definitely kicked my butt a little bit drop about 5 pounds I’m gonna go inside and I’m gonna break my fast with a pea protein shake and about a cup and a half of almond milk and then thirty minutes later I’m gonna go ahead and have like a real meal probably some cauliflower pasta maybe some red lentil pasta or yellow lentil pasta so I get some low glycemic carbs in me and then maybe add some ground turkey in that ground chicken keep it lean keep it controlled try not to eat a whole lot I’ll show you what I mean all right so here’s what its gonna be simple pea protein milk shake up no carbs nothing just keep it a simple let’s see how this goes and then I sat for about 30 minutes and then I consumed about a cup a cup and a quarter of lentil pasta this is yellow lentil pasta that is also mixed with cauliflower so it’s cauliflower yellow and la pasta it’s actually from Cali flower foods and then this is ground chicken along with some no sugar no salt added marinara and some other spices that amber put in there and then this is broccoli with nutritional yeast added to it so nothing crazy fancy but extremely tasty so I’m gonna dive in and then I will report all my data after I eat this food so you know exactly what my glucose is and where my ketones are as well all right well this is just a little indicator of how high your blood glucose gets when you’re super insulin sensitive after a fast at about 35 grams of carbs coming from a super low glycemic pasta and some protein and this is where I end at 124 which is pretty high right after a meal so I’m gonna test that again in about 30 minutes to see where it’s at not anything concerning it’s just that my body is so fat adapted right now that it doesn’t even know how to use the glucose that I just gave it so I wouldn’t be surprised that I started feeling foggy and started feeling a little bit we were in the next hour or so anyhow interesting numbers obviously I was very insulin sensitive so it all spiked really fast but my ketones were still at 0.9 now it may have taken a little while for the carbs to actually register and stop the ketone production but I still had pretty high ketones so what I decided to do is wait 30 minutes and go for a little walk so here’s what’s interesting about 30 minutes went for a little walk down to 84 glucose clearly it was just a really quick acute blood glucose spike due to some insulin sensitivity right after breaking the fast so this is very relieving to know that I bounced back that fast no insulin resistance just possibly a little bit of peripheral insulin resistance one more thing that I did after I measured my glucose after this walk is I stepped on the scale so I had eaten and I drinking quite a bit of water I went up about eight and a half pounds in that period of time now I drink a lot of water and that had something to do with it but what’s crazy is that my weight ballooned now it was all probably in muscle glycogen because I had carbs that’s a huge huge increase to happen really fast now we didn’t go up eight and a half pounds from the time I broke my fast it sent from the time that I actually woke up that morning so when I measured my actual weight loss for the fast that morning so officially I didn’t measured at the very end of my fast which I should have so obviously there was some probably additional water retention that went on throughout the day but I would say that my muscles were pretty darn receptive to what I consumed an insulin sensitivity was so high that my cells just absorbed whatever carbs I took in it was quite a dramatic difference from the morning of day three to post carb and post walk on day three my ketones had balanced out at 0.5 now when I measured this morning again my ketones were still at 0.7 my blood glucose was nice and stable showing that I came down to a nice happy medium but I also still producing ketones as a byproduct now I did have some carbs this morning so I would imagine that my Iquitos aren’t super high anymore so all in all what I’ve learned from this is that when you are fat adapted your body changes period okay during a prolonged fast we can see how this actually affects us how our cells do interesting things and how our body adapts to lower levels of blood sugar by of course creating ketones but also protecting the brain and protecting the central nervous system by generating enough glucose now what I do want to say is you may not have participated in this fast you may not have really done it yourself but just enjoyed following it but I will say that kettle and fire has been a huge sponsor of this and because of this video because of this entire challenge they are still offering up their full fasting bundle so all you have to do is click down in the link below and you can get their fasting bundle and take advantage of a massive amount of bone broth that can get you through a bone broth fast cuz honestly we need to bring awareness for long fasting anyone can do it it’s tremendous for your health obviously I feel like a million bucks after breaking my fast eye energy I didn’t have to eat much I had an amazing workout this morning and I feel mentally clear so as always make sure you’re keeping it locked in here in my channel as always also make sure you post any comments or questions down below and we’ll see you in the next video
This Post Was All About My Fasting Results – Bone Broth Fasting Finale.
Here’s The Video Description From YouTube
Click Here to Subscribe:
Special thanks to Kettle & Fire for making this Bone Broth Fast Possible!
Check them out Here to do your own Bone Broth Fast:
My Fasting Results – Bone Broth Fasting Finale – Thomas DeLauer
I just finished up a three day fast, a three day bone broth fast literally last night and those of you that have been following me know that this has been a challenge that I put out to my community to do it alongside with me. Overall, we had close to 100,000 people that did this bone broth fast. That is phenomenal, but anyway, the reason that I did this was to pioneer some self-experimentation. I wanted to learn some things, but I also wanted to document my own results. I wanted to document some of the data, some of the glucose, some of the ketones, but learn from this process. Because one of the things I like to instill in my entire following is that they can always self-experiment because every single person has a level of bio-individuality. Research and data is great, but honestly, it’s just research, it’s not the end all be all. We have to know what works for us.
So all in all with this recap, I found that a bone broth fast is significantly harder than a traditional fast. Not a bad thing, I just noticed that it was harder. Now the reason is is because I think was consuming something. Even that small amount of calories triggered a little bit of an insulin response, making it so that I was hungry or than I normally would be. Now that’s not necessarily a bad thing, we are still getting the digestive benefit and overall I felt phenomenal. I just noticed that it was a little bit different because I had a meal to look forward to so I think I was triggering my own sort of dopamine response, anticipating something, anticipating that next meal. So I actually ended up consuming a little bit less bone broth than I thought I would because I found every time I consumed it, it just triggered up cravings.
All right, so it’s 5:30 on Day One. I’ve got myself my Starbucks cold brew with water, so just the concentrate just to get a nice quick shot of caffeine. I’m about to go hit a full body time under tension workout, focus more so on like the hamstrings, posterior chain, glutes, calves, a little bit of hips. Obviously some quads and the rest of the body just for small volume. So I went ahead and tested my blood glucose this morning. It was astronomically high, it was 95 which is pretty high for me. I shouldn’t say astronomically but fasted glucose, that’s pretty high and it probably has something to do with the fact that I allowed myself to have some Halo Top enlightened ice cream last night just because I knew I wasn’t gonna be eating for three days.
What I wanted to make sure that I did throughout this entire fast was try to train as I normally would. I didn’t want to change or modify a whole lot of things, so I stuck to my normal training, which is pretty high intensity so Monday I ended up hitting more of a leg-dominant workout. It was a full body routine with more of a focus on legs and I ended up hitting a little bit of high intensity interval training just because I felt like I had the energy to and I wanted to push it as much as I could to be able to test my strength over the next couple of days and see what my relative strength was like.
Now I did have some carbs this morning, so I would imagine that my ketones aren’t super high anymore. So all in all what I’ve learned from this is that when you are fat-adapted, your body changes, period. During a prolonged fast, we can see how this actually affects us, how our cells do interesting things and how our body adapts to lower levels of blood sugar by of course creating ketones but also protecting the brain and protecting the central nervous system by generating enough glucose.
Now what I do want to say is you may not have participated in this fast. You may not have really done it yourself but just enjoyed following it, but I will say that Kettle & Fire has been a huge sponsor of this and because of this video and because of this entire challenge, they are still offering up their full fasting bundle. So all you have to do is click down in the link below and you can get their fasting bundle and take advantage of a massive amount of bone broth that can get you through a bone broth fast. Because honestly, we need to bring awareness to prolonged fasting. Anyone can do it, it’s tremendous for your health, obviously I feel like a million bucks after breaking my fast. I have energy, I didn’t have to eat much, I had an amazing workout this morning, and I feel mentally clear.
So as always, make sure you’re keeping it locked in here on my channel. As always also, make sure you post any comments or questions down below and I’ll see you in the next video.