[FRIAM] Another few ponderances

[Steven A Smith]

Gil -

My most relevant experience is having gone through 2 different periods 
of following a Ketogenic dietary regimen... once roughly 3 months and 
the other roughly 6.   My motives were varied, but included trying to 
experience a *different* metabolic state than the one I've become 
comfortable with in my advanced and overly sedentary years (last 5-10).

    https://en.wikipedia.org/wiki/Ketogenesis
    https://paleoleap.com/paleo-guide-to-ketosis/

I'm not referring it to you for any reason in particular than my own 
experience with the significantly different subjective experience I had 
with food WHILE in ketosis.

It is a bit of a commitment... it took me roughly 1 week of modest 
discomfort to get into ketosis and a single carb-binge ( a day or more) 
can kick you back out, requiring another (nearly as long) period of 
transition.  I went through one full-reset the first time because I 
misunderstood that "buttermilk" carried as much lactose (a sugar) as 
regular milk (whole or low-fat notwithstanding).   It also means 
narrowing the spectrum of familiar foods quite a bit.   No carbs means 
no sugar, fruit, starchy vegetables, grains, legumes, milk, etc. but 
does admit (promote) fatty foods like cheese, lean and fatty meats, 
eggs, oil/butter.   As a mostly vegetarian, that meant my standby easy 
go-to meals were omelettes and Cobb salads (often without meat) with at 
least one, often two avocados per day (in the omelette/salad or on the 
side).

The ketogenic metabolism also consumes extra electrolytes as the liver 
actually *produces* water as it converts fats into ketones. This is good 
news for anyone struggling to reduce sodium levels. The avocados 
provided an easy way to get both high-fat and potassium salts and a 
taste/texture treat.   Extra water-consumption is suggested, at least 
during the transition into ketogenesis to help flush the various toxins 
that come with the shift.   I did my two periods over the summer each 
time, and it has become my practice to drink at least two liters of 
water a day laced with electrolytes (potassium/magnesium salts) and 
apple-cider vinegar) as a "gatorade" replacement in the warm seasons. I 
used to crave salt terribly... this undermines my salt-cravings 
entirely.   I find it incredibly satisfying, especially while in 
ketogenesis.

Ketogenesis is prescribed for a wide range of things from kicking off 
weight loss with (sometimes) lasting metabolic differences (i.e. Atkins, 
etc.) to some forms of brain dysfunction (epilepsy, alzheimers), to 
athletic performance (endurance and strength, though not 
muscle-building).  I was lead to it by my daughter and her partner who 
are both performance athletes and paleo-nutritionists.   I found that 
while in ketogenesis, my endurance for physical activity increased 
(after the first week of low-energy, etc. during transition) and my 
hunger was very level... I *never* had any strong desire (other than 
habitual) to gobble down a donut or pizza or a burrito.   When I 
followed the "intermittent fasting" ideal (restricting food consumption 
to 4-6 hours a day),  eating became much more of an abstraction and/or 
entirely instinctual process.  I *enjoyed* my meals, but did not crave 
them or find myself checking the clock...  if anything I'd realize that 
I had entered my "eating window" (nominally 2=6 pm for me) without 
realizing it.   The idea behind the intermittent fasting (which can 
include missing an entire eating cycle) is to keep the liver working 
hard at converting body-fat to ketones.

I would also claim that I felt more mental focus (once past that first 
week).   This is one of the reasons my daughter and partner seek 
ketogenesis, they feel that when they are eating carbs, they often 
experience a brain-fog.    My own experience is not as stark, but I feel 
that self-analysis of mental states is VERY subjective.   In general my 
transition into/out of ketogenesis was much less dramatic than is often 
reported.  The "keto flu" going in has been reported lasting up to 2 
weeks and returning to carbs is often reported to generate "bloating", 
"brain fog", etc.    My experiences of the transitions were very mild 
compared to those reported by others.

I don't know if this helps you think about your own metabolic responses 
to various foods and exercise experiences, but I find that kind of 
introspection/self-experimentation fascinating.

- Steve

On 1/10/19 10:07 AM, ∄ uǝʃƃ wrote:
>  From what I've experienced of fasting (more than 36 hours ... not just skipping a meal now and then), I've gotten an energy *boost* from it.  I do crash harder after I finally do eat, though.  Some of the pop-sci literature also suggests we might enter something like a starvation state if we exhaust the glucogen stores in the liver.  And if you exercise before eating, then you're supposedly getting that glucose sugar from your liver.
>
> Most of the actual science literature is still too far removed from day to day living to be very meaningful, in my opinion.  Although I just noticed Marcus' list and haven't followed those links, yet.
>
>
> On 1/10/19 8:36 AM, Gillian Densmore wrote:
>> (Yes I know that's not really how to use ponder)
>>
>> Recently I decided to take my health way more earnestly and are genuinly
>> curius about something if anyone has some ideas:
>>
>> What is it about cardio after a certain amount that makes it energizing?
>> For example Monday after I wanted to see how long I could do a stationary
>> bike. I felt pretty hyper. I didn't have anything other than 2 cups of
>> coffee before then.
>>
>> I have also found I don't particularly crave cookies, and to some degree
>> don't crave coke nearly as much.
>>
>> Lastly: Man, something about fruit juice recently just..really hits the
>> spot.
>>
>> Just curious..
>
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