Hi Jim, Congratulations on increasing your fasting hours. Our WiKi has an in depth article on blood sugar, which may help answer your question about why your blood sugar was higher after your exercise session. Here is a link:JimH wrote:Hi Folks,
The intermittent fasting has been a bit of a challenge for me but I'm getting better at it. Now going 14 hours is no problem at all. I went 16 hours today and 18 hours one day last week. My understanding is that a benefit of fasting is to increase ketone levels. I'm using the "Keto-Mojo" device to monitor ketone and glucose levels. So far, when I've taken measurements first thing in the morning, glucose has been anywhere from 67 to 90 and ketone around 0.4. However, today, after 16 hours of fasting and a 40 minute racewalk (with pulse rate monitored to make sure I was in aerobic levels) my glucose was 119 and my ketones were 0.2. This is the highest my glucose has been but it has tended to be higher and ketones lower when I take it after a longer fasting. BTW, I consume no sugar, no high carb food and I've even been avoiding most fruit ( I eat about 3/4 cup of blueberries for lunch sometimes).
I know that adrenals tend to kick in to convert fats and proteins into glucose as blood sugar drops. I'd love to get some advice aboutmy observations!
JimH wrote:I know that adrenals tend to kick in to convert fats and proteins into glucose as blood sugar drops. I'd love to get some advice about my observations!
Australian engineer, Marty Kendall, has developed systems to help people lose weight (fat) and optimize their metabolism. Helping his type 1 diabetic wife optimize her insulin use and control her glucose sent him down this path. Analyzing data from her closed loop continuous glucose monitor/insulin pump system led him to understand one flaw in common approaches to weight loss. It is assumed that carbs have the greatest insulin response, protein has about half of that of carbs and fat has virtually none. What Marty observed is that fat has a longer impact on basal insulin and a large intake of fat will raise insulin levels over the course of the day. Everyone knows that insulin needs to be low during a period of time of the day for the body to access stored body fat.
Marty knew that the order of fuel use in the body is alcohol, ketones, blood glucose, liver and muscle glycogen (glucose), fatty acids in the blood, then body fat. When the non-body fat fuels are elevated, insulin and glucose are too. So Marty developed a system using a glucometer (blood glucose meter) as a fuel gauge. This system could also be used for individualized hunger training. Hunger training allows a person to get feedback as to whether their hunger feeling is due to low fuel on board, or something else. Marty calls this system, Data Driven Fasting.
Marty also observed that when people optimized their nutrition with nutrient dense foods, to optimize the intake of the important amino acids, vitamins and minerals, they consumed less total calories. This is because the body has nutrient sensing pathways that signal a person to eat till these nutritional requirements have been met. So Marty also developed a course to teach people how to optimize their nutrition, no matter their way of eating (from carnivore to vegan and everything in between).
Here are a number of links were you can explore this in more detail:
Data Driven Fasting:
Hunger Training: & how to use your glucose meter as a fuel gauge.
The best way to measure your weight loss progress (without the scale):
Oxidative Priority: The SECRET to optimising WHEN and WHAT you eat (or the order in which fuels – foods – are used);
Want to lose fat? DON’T aim for stable blood sugars! (Why your CGM could be making you fat):
What is nutrient density?:
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