1. Apoe4 status (4/4, 4/3, etc.)
2. Type of fasting (with description - e.g. Multi day water fast,13 to 17 days, or IF with 6 hours eating, 18 hours fasting)
Daily 22 hour fast, eat in 2 hour window for 3 1/2 years. Periodically do 5-7 day water fasts. Between May '17 and Jan '18 did 19 of these - weight stable when looked at from beginning of one fasting cycle to next. My BMI is around 24.
3. Reason for fasting
4. How difficult did you find it (scale 1= Not difficult to 5 = Very difficult)
1 on OMAD, 2 on multiday.
5. Were you on in a keto diet prior to the fast (describe - e.g. Low carb, high fat, moderate mostly vegetarian protein)
Have been keto adapted for 9 years. Initially a meat / non-starchy veggie low carb high fat diet. Been a Gundry patient since 2015 and on his program for E4's since 2014. So now mostly ovo-pegan, animal protein sources limited to white fish, shell fish & omega 3 or pastured eggs. Do not eat grains, legumes, dairy, nightshades, seeded veggies or fruit except avocados. More details including labs and transcripts from our 7 consults here.
6. What results have you observed
- from diet change rather than fasting- had autoimmune issues whole life including itchy roof of mouth & rectum, sinus congestion; more recently RA like symptoms in hands. Changing to Gundry's diet reduced congestion 80-85% rest are gone. Fasting - excellent glucose/insulin metrics, though were pretty good with the keto. Overall excellent inflammation metrics on labs - TNF-alpha, various cytokines. On Gundry's diet, my carbs are higher than many on a keto diet. When I did a two week diet diary with a gram scale on cronometer.com, my average daily carbs were 122, with min/max of 88/180. Of those ~50 were fiber. Yesterday, my morning glucose was 77 mg/dL (4.3 mmol/L) and ketones were 1.6 mmol/L.
One day dropped my serum glucose to 31 mg/dL (1.7 mmol/L), went to gym and set PR's on my lifts.
Eating is now optional. Almost always fast all day when flying anywhere. In Aug '17, went to a conference in San Diego where a number of our ApoE4 group attended. Decided it was easier to just fast for the 5 days than worry about food. Stavia, Julie, Theresa & others can attest. On Sunday, went to a vendor's booth where they were selling a fancy breath acetone meter (not the Ketonix, which I have). I blew something like 500 ppm, the guy said something must be wrong and to come back after he calibrated the meter - he'd never seen it so high. So I went to a few talks & came back. He was busy but another rep let me blow into the meter. This was only 240 ppm. Again, she said she'd never seen anyone blow that high a reading.
Whenever I'm presented with food choices that are not on my plan, I just fast. I'm 63 and have a 32 year old ski patroller that I frequently ski with. He's always saying he needs to go in and get something to eat. I just look at him and ask him what is wrong 'cause he's 30 years my junior. Then tell him to message me when he's back on the mountain & we'll continue lapping the steeps.
I recall being ravenous at the end of the day, when I'd eat a high carb lunch. That is a distant memory now.