SugarFree Protocol – Laurie

Laurie will join us on Tuesday, January 15 – but please welcome her now.

Laurie’s Introduction:

Hi, everyone. I’m fifty-eight, 5′ 7″ and I weigh 152 pounds. That may not sound like much, but there’s a lot of excess fat around my middle and on my hips. In the last forty years I’ve been on lots of low-calorie diets (including HCG) and have gained and lost and gained and lost about three thousand pounds. On my bucket list is a body that is “normal sized” and which can process food normally – that is, burn it instead of store it.  Hyper-vigilance is exhausting. I am looking forward to returning to the metabolism of my youth, before hormones, crossed signaling and emotional interference got me to where I am today.

From my lab tests I learned that I have mild Hypothyroidism in the form of Thyroid Hormone Resistance, and that I am Insulin Resistant. No surprises there. I was surprised by my high A1c despite a low fasting glucose count. SugarFree explained that after you’ve lost tight sugar control, your fasting reading is the last to go because your pancreas has all night to pump out enough insulin to finally lower blood sugars. And my tests showed that my insulin count has indeed crept higher. My very low leptin number also surprised me since I read that obesity is tied to high leptin. This explains why I always felt ravenously hungry all the time. Only meditation helped me to ignore the ‘eat’ signals, but now I see that I wasn’t solving the problem, just avoiding it. My poor body doesn’t really know when to eat, how much to eat, or what to do with the food once it gets inside.

After being on Protocol for the next six months I’ll get new lab tests, and it will be exciting to compare to the ones I just took. Hopefully what is wrong will have righted itself. My increased health and vitality will be a reflection of this. Thank you, SugarFree, for the detailed explanations of my results, and for creating a Protocol that will let me fix what is broken.   

Protocol Round 1, Week 1, Day 2 – 1/15

Weight: 152.6

Measurements:
Bust: 37″
Waist: 35.25″
Hips: 40″

Bust: 37” = no change
Waist: 30.75” = down 5.3″
Hip: 37.4” = down 2.6″

Meal:
– 7.5 oz pork chop
– 8 oz spinach
– 8 oz snap peas
– 1 oz potato
– 3 T. butter

Fitday stats:
Calories: 998
Fat: 74 g  (67%)
Protein: 61 g (24%)
Carbs:  22 g (9%)

Ketostix: negative

Blood Glucose:
Fasting: 69
1-hour PP: 141
2-hour PP: 98

I’m still learning the ropes of the dietary manipulations. I’ll get there, but I was traveling and unable to log in or get any corrections from SugarFree. The numbers speak for themselves. I’m excited and looking forward to steady improvement progress!

Protocol Round 1, Week 1, Day 3 – 1/16

Weight: 152.6 = no change

Meal:
– 10 oz beef liver
– 8 oz spinach
– 5 oz string beans
– 1.75 ounces butter

Fitday stats:
Calories: 782
Fat: 74 g (67%)
Protein: 61 g (24%)
Carbs: 22 g (9%)

Ketostix: negative

Blood Glucose:
Fasting: 83
1-hour PP: 106
2-hour PP: 90

Intermittent hunger began last night. I awakened this morning with hunger as well. I expected this and hope my body will begin righting itself sooner rather than later. Days into a dramatic change is short and I have a long ways to go. Patience, Laurie, patience. The beef liver was delicious and brought memories flooding back of my childhood.

[Note: Laurie, you’re absolutely right: patience. Which will be rewarded. 🙂 Your hunger will disappear as soon as your insulin production decreases and you enter lipolysis. Once you do, the amount of food you eat with a fork will remain the same, but you will also be eating hundreds of many more calories from your stored fat. Your body just needs to be able to access it, which it will do soon.]

Protocol Round 1, Week 1, Day 4 – 1/17

Weight 151.6 = down 1 pound

Meal:
– 10 ounces boneless salmon
– 8 ounces spinach
– 9 ounces asparagus
– 1.5 ounces butter

FitDay stats:
Calories: 773
Fat: 51.6 grams (60%)
Protein: 67.3 grams (35%)
Carbs: 9.9 grams (5%)

Ketostix: trace

Blood Glucose:
Fasting: 73
1-hour PP: 90
2-hour PP: 82

Hungry again last night. I was very tired in the evening but awoke refreshed. One hour after eating today, I am already hungry again. Glad to know I will not have to live like this forever, but it really is not pleasant for now.

[Note: Laurie, please re-read yesterday’s note. :D]

Protocol Round 1, Week 1, Day 5 – 1/18

Weight: 150.6 = down 1 pound

Meal:
– 9 ounces boneless trout
– 8 oz broccoli
– 6 oz asparagus
– 3 ounces green beans
– 1.5 oz butter

Fitday stats:
Calories: 750.5
Fat: 51.7 grams (62%)
Protein: 58.6 grams (31%)
Carbs: 12.7 grams (7%)

Ketostix: trace

Blood Glucose:
Fasting: 76
1-hour PP: 103
2-hour PP: 103

I made it through the day yesterday by staying distracted and busy. Got a lot accomplished as a result. This morning, the stats were very encouraging. Funny how a number can make all the difference in a feeling. Day going well so far.

Protocol Round 1, Week 1, Day 6 – 1/19

Weight: 149 = down 1.6 pounds

Meal:
– 11 ounces chicken liver, raw
– 8 ounces kale, raw
– 8 ounces string green beans , raw
–  1.5 ounces palm oil

Fitday stats:
Calories: 785.4
Fat: 53.8 grams  (62%)
Protein: 59.1 grams (30%)
Carbs:  16.2 grams (8%)

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP:  94
2-hour PP: 99

I am more conscious of my “habit” of eating because it’s is fun and food tastes good. But I am still hungry. I miss tasting a variety of foods that are “off limits” during this phase of the protocol. Will spice things up for tomorrow’s meals.

Protocol Round 1, Week 1, Day 6 – 1/20

Weight: 151.6 = up 2.6 pounds

Meal:
– 9 ounces trout, raw
– 8 ounces broccoli, raw
– 8 ounces asparagus, raw
– 1.5 ounces butter

Fitday stats:
Calories: 732.8
Fat: 51.6 grams (63%
Protein: 58.3 grams (32%)
Carbs: 35.2 grams (5%)

Ketostix: trace

Blood Glucose:
Fasting: 67
1-hour PP: 102
2-hour PP: 98

Chose fish because of the weight gain. Drank a lot of water. Body feels stressed and tense.

[Note: Eating fish won’t do anything about water weight gain, and drinking a lot of water will only make it worse. You are now on (by default, because of the lack of fast food and items like bread) a low sodium diet, and one symptom is overnight water weight gain. When this happens (as it has to many Participants), it’s best to add half a chicken bouillon cube to warm water and drink that with your meal for a few days. That should fix the problem.]

Protocol Round 1, Week 2, Day 1 – 1/21

Weight: 150.2 = down 1.4 pounds

Measurements:
Bust: 39.5″ = up 2.5″
Waist: 33.5″ = down 1.75″
Hips: 39.5″ = down .5″

Meal:
– 11 ounces chicken liver, raw
– 1 large egg, raw
– 8 ounces kale, raw
– 5 ounces green beans, raw
– 1.5 ounces butter

Fitday stats:
Calories: 754.2
Fat: 50.6 grams (60%)
Protein: 64.2 grams (34%)
Carbs: 10.5 grams (6%)

Ketostix: small

Blood Glucose:
Fasting: 72
1-hour PP: 94
2-hour PP: 81

Nice to see the lowered 2-hour PP number. It encourages me to stay the course. Just wish I stopped feeling background hungry, tired and body stressed. I understand this will stop when my body gets retrained. However, these days seem longer than twenty-four hours sometimes. Took a brisk fifteen minute walk in the cold this morning to boost my energy. Looking forward to what week two brings!

[Note: I’d say Week One has been spectacular. Not only have your blood sugars gotten much better, but you’ve lost over two inches of fat! And the ‘uptick’ on your bust (and pound regain) is just water and will drop soon. That’s amazing, and should be encouragement enough for anyone. :)]

Protocol Round 1, Week 2, Day 2 – 1/22

Weight: 150 = down .2 pound

Meal:
– 12 ounces pork chop
– 8 ounces spinach
– 8 ounces green beans
– 1 ounce butter
– 2 ounces goat cheese
– 1 ounce white potato w/skin

Fitday stats:
Calories: 786
Fat: 49.4 grams (56%)
Protein: 64.3 grams (33%)
Carbs: 21.1 grams (11%)

Ketostix: small

Blood Glucose:
Fasting: 69
1-hour PP: 79
2-hour PP: 87

Thrilled to have goat cheese today – I have missed that flavor! And love the postprandial numbers as well. Even with some starch on board. I am still in the learning curve of getting my body fine-tuned. Thanks for all your help, SugarFree! You are one patient lady!

Protocol Round 1, Week 2, Day 3 – 1/23

Weight 148.8 = down 1.2 pounds

Meal:
– 11 ounces chicken liver, raw
– 8 ounces spinach, raw
– 8 ounces asparagus, raw
– 1 ounce sweet potato, raw
– 1.5 ounces butter

Fitday stats:
Calories: 713.4
Fat: 45.8 grams (58%)
Protein: 60.8 grams (34%)
Carbs: 14.5 grams (8%)

Ketostix: trace

Blood Glucose:
Fasting: 69
1-hour PP: 82
2-hour PP: 86

Woke up excited for the first time in a long time. My body feels tighter overall. Gazed at some clothes that are waiting to be worn again and dreamed. I felt encouraged as well, after a phone chat with SugarFree. I do notice an immediate feeling of weariness after eating. But before food, not tired at all. The extreme hunger has finally abated though, both in the evening and during the night. Now I am mainly left with dealing with the “habit” of eating. Habits are made to be broken, right?

Protocol Round 1, Week 2, Day 5 – 1/25

Weight: 148.8 = up .6 pound

Meal:
– 11 ounces chicken liver
– 8 ounces broccoli
– 8 ounces green beans
– 1.5 ounce butter
– 2 ounces sour cream
– 1 ounce winter squash

Fitday stats:
Calories: 783
Fat: 50.8 grams (59%)
Protein: 60.8 grams (31%)
Carbs: 20.6 grams (10%)

Ketostix: small

Blood Glucose:
Fasting: 60
1-hour PP: 86
2-hour PP: 90

I did not feel an immediate weariness after eating that has washed over me in previous days. Just taking it one day at a time.

Protocol Round 1, Week 2, Day 6 – 1/26

Weight: 147.6 = down 1.2 pounds

Meal:
– 9 ounces fish, trout mixed species, raw
– 8 ounces spinach
– 4 ounces green beans
– 1.5 ounce butter
– 1 ounce sweet potato

Fitday stats:
Calories: 742
Fat: 51.5 grams (63%)
Protein: 55.8 grams (30%)
Carbs: 13.8 grams (7%)

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP: 90
2-hour PP: 90

For the first time in several weeks, I felt a sense of euphoria that lasted the entire day. This is what I’ve often felt in the past but have not experienced lately.

Protocol Round 1, Week 2, Day 7 – 1/27

Weight: 147.8 = up .4 pound

Meal:
– 9 ounces trout
– 8 ounces broccoli
– 4 tablespoons butter
– 1 ounce sour cream
– 1 ounce squash

Fitday stats:
Calories: 848.8
Fat: 68 grams (72%)
Protein: 54.7 grams (26%)
Carbs: 18 grams (2%)

Ketostix: moderate

Blood Glucose:
Fasting: 70
1-hour PP: 85
2-hour PP: 86

Today I added more fat as instructed by SugarFree earlier in the week. I enjoyed how I felt immediately after eating but have been very hungry early evening. I have not mastered this and am looking for needed guidance. On the up side, my spirits are up, my clothes are fitting better and I am looking forward to tomorrow’s measurement gathering.

[Note: Laurie, getting your metabolism in healthy working order isn’t something you can ‘master’ – it isn’t something you can do or fail to do. What will ‘master this’ as you put it, is time, and time alone. All that is required on your part is to eat well, and have patience. Simple patience to give your body time to heal. :)]

Protocol Round 1, Week 3, Day 1 – 1/28

Weight 147.4 = down .4 pound

Measurements:
Bust: 38.5″ = down 1″
Waist: 32.5″ = down 1″
Hips: 38.75″ = down .75″

Meal:
– 11 ounces pork chop, lean and fat, raw
– 8 ounces spinach
– 1 ounce sweet potato, raw
– 2 ounces goat cheese, soft type
– 1.5 ounces butter

Fitday stats:
Calories: 914.4
Fat: 72.1 grams (71%)
Protein: 60.4 grams (26%)
Carbs: 6.2 grams (3%)

Ketostix: small

Blood Glucose:
Fasting: 74
1-hour PP: 76
2-hour PP: 84

More information is always helpful. Thank you for the telephone support, SugarFree. As I get more familiar with what I am supposed to do to effectively work with my body, my blood sugars will reflect this. My 2-hour PP was higher today. I love the added fat in the menu and will add back in the appropriate vegetable grams tomorrow. I was hungry throughout the night and this morning. Now, after lunch, I feel satisfied and am hoping it lasts.

[Note: Laurie, you are doing really well. You’ve lost nearly three inches this week alone, for a two-week total of five inches of fat. Fantastic! :)]

Protocol Round 1, Week 3, Day 2 – 1/29

Weight: 146 = down 1.4 pounds

Meal:
– 9 ounces trout
– 8 ounces broccoli
– 8 ounces asparagus
– 2 ounces winter squash
– 2 ounces sour cream
– 2 ounces butter

Fitday stats:
Calories: 975
Fat: 73.3 grams (68%)
Protein: 61.0 grams (25%)
Carbs: 17.7 grams (7%)

Ketostix: moderate

Blood Glucose:
Fasting: 67
1-hour PP: 89
2-hour PP: 96

I am down enough inches to fit clothes that were too small just a week or so ago. I still have long moments of intense hunger, but they are passing more quickly than a few days ago. I am sleeping well and awake energized. My low-grade depression is evaporating, too. It is quite satisfying to eat increased fat. Prior to Protocol, that was my style. Being able to eat starch is proving to me that my body is beginning to heal. I am still unclear how to judge whether a 29 point blood sugar jump but still within normal limits is too high to eat starch the next day. Thanks again, SugarFree.

[Note: Laurie, you didn’t have a ’29 point jump’ in your blood sugar readings, because your fasting blood sugar comes after about 17 hours without food, and your 2-hr PP comes, well, two hours after a meal. 🙂 Apples. Oranges. The important thing is that your 2-hr be under 100 (yours was), and that it be equal to or lower than your 1-hr — and yours was not. That’s really the issue. That your sugars kept rising at the 2-hr mark, and not lowering.

When that happens you should continue taking your postprandial sugars every hour until they go down again, so you can truly see the effect that day’s menu has had on your sugar control. No need to wait to report until that happens – taking your sugars until they lower is information that’s important for you to have.

Does this slight elevation of 2-hr PP mean no starchy veggies the next day? That depends on whether or not it was under 100 and whether or not your fasting and 1-hr were both normal. If all three conditions are met, have the starchy veggies, but monitor clearly and use the number as an object lesson: eating this way is helping your sugars, absolutely, but true metabolic healing is going to take far longer than a few weeks – or even a few months.

Great news about the smaller clothes size! :D]

Protocol Round 1, Week 3, Day 3 – 1/30

Weight: 145 = down 1 pound

Meal:
– 12 ounces pork chop
– 8 ounces swiss chard
– 5 ounces green beans
– 10 ounces radishes
– 1 ounce sweet potato
– 2 tablespoons mascarpone, sweet cream
– 1 ounce tallow

Fitday stats:
Calories: 955
Fat: 68.4 grams (64%)
Protein: 59.5 grams (25%)
Carbs: 25.4 grams (11%)

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP: 83
2-hour PP: 93

Today, I added radishes to my menu, but instead of trying an ounce or two (as you should when adding a new food), I went overboard with ten full ounces – over half a pound! As a result my 2-hr PP was higher again today.

Protocol Round 1, Week 3, Day 4 – 1/31

Weight: 146.2 = up 1.2 pounds

Meal:
– 10 ounces chicken liver
– 8 ounces spinach
– 8 ounces asparagus
– 2 ounces squash, winter
– 2 ounces tallow
– 1 ounce sour cream
– 2 ounces celery

Fitday stats:
Calories: 947.8
Fat: 72.2 grams (69%)
Protein: 57 grams (24%)
Carbs: 17.5 grams (7%)

Ketostix: small

Blood Glucose:
Fasting: 80
1-hour PP: 87
2-hour PP: 113

Less hungry this last day. That’s a plus. Just glad to be moving in what feels like the right direction for improved health. Thanks, SugarFree, for your patient support!

[Note: You’re welcome, Laurie. Don’t fret the weight gain – it’s just water weight from all the extra carbs you ate yesterday. Each carbohydrate gram carries four molecules of water on it, which gets retained for a day or so. Maintenance will start on Monday, and all the extra fat will help with that, and with any residual hunger.]

Protocol Round 1, Week 3, Day 5 – 2/1

Weight: 148.8 = down 1.4 pounds

Meal:
– 9 ounces trout
– 8 ounces broccoli
– 8 ounces beans, string
– 1 ounces potato
– 2 ounces tallow

Fitday stats:
Calories: 946.6
Fat: 73.8 grams (70%)
Protein: 56 grams (24%)
Carbs: 14.6 grams (7%)

Ketostix: small

Blood Glucose:
Fasting: 74
1-hour PP: 105
2-hour PP: 95

I like my melting-away muffin top. 🙂 Sleeping well, hunger down, emotions leveling out. An emotional “food-triggering” event happened yesterday, and I had the fleeting thought of “I wish I could eat something to drown this.” Luckily it happened outside meal time, so the thought quickly disappeared.

[Note: Laurie, what a “red-letter day” for you. Why? NO RED INK! :D]

Protocol Round 1, Week 3, Day 5 – 2/02

Weight: 144.6 = down .2 pound

Meal:
– 8 ounces beef
– 8 ounces spinach
– 8 ounces asparagus
– 1.5 ounces butter
– 1 ounce pasta

Fitday stats:
Calories: 837
Fat: 61.4 grams (66%)
Protein: 54.9 grams (26%)
Carbs: 16.3 grams (8%)

Ketostix: small

Blood Glucose:
Fasting: 74
1-hour PP: 105
2-hour PP: 97

The day was uneventful.

Protocol Round 1, Week 3, Day 6 – 2/03

Weight: 144.6 = no change

Meal:
– 5 large eggs
– 4 ounces pork chop
– 8 ounces swiss chard
– 8 ounces green beans
– 2 ounces winter squash
– 1.5 ounces tallow

Fitday stats:
Calories: 969.3
Fat: 76.9 grams (71%)
Protein: 52.4 grams (22%)
Carbs: 16.9 grams (7%)

Ketostix: small

Blood Glucose:
Fasting: 69
1-hour PP: 98
2-hour PP: 97

Looking forward to more fat and hopefully satiety on Maintenance.

Protocol Round 1, Maintenance, Week 1, Day 1 – 2/04

Weight: 144.8 = up .2 pound

Measurements:
Bust: 36.5″= down 2.5″
Waist: 32.25″ = down .25″
Hips: 38.5″ = down .25″

Ketostix: moderate

Blood Glucose:
Fasting: 68
1-hour PP: 79
2-hour PP: 86

First day of Maintenance! Glad to have made it this far!

[Note: And you’ve done exceedingly well: nearly eight pounds and a LOT of fat gone (three inches this week alone), never to return. Along with truly normal blood sugars. Well done! :)]

Protocol Round 1, Maintenance, Week 1, Day 2 – 2/05

Weight: 146.2 = up 1.4 pounds

Ketostix: small

Blood Glucose:
Fasting: 77
1-hour PP: 96
2-hour PP: 109

Rocky start to Maintenance. I ate too many carbs for me at this point. Learning curve still on!

Protocol Round 1, Maintenance, Week 1, Day 3 – 2/06

Weight: 147.2 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 75
1-hour PP: 96
2-hour PP: 105

Yes – hunger abated and a good night’s sleep!

Protocol Round 1, Maintenance, Week 1, Day 4 – 2/07

Weight: 145.2 = down 2 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP: 94
2-hour PP: 103

A better day. Less hunger and water weight gone, though I’m still a bit stressed. No starch or sweet veggies until my blood sugars stabilize. I’ll wait for my body to tell me when it’s safe to proceed.

Protocol Round 1, Maintenance, Week 1, Day 5 – 2/08

Weight: 146.2 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 73
1-hour PP: 108
2-hour PP: 101

Feeling better all the time. Every day is building on the next.

Protocol Round 1, Maintenance, Week 1, Day 6 – 2/9

Weight: 146.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP: 93
2-hour PP: 115

Fell full, satiated and happy all day. Great way to be!

Protocol Round 1, Maintenance, Week 1, Day 7 – 2/10

Weight: 147.6 = up 1.4 pounds

Ketostix: trace

Blood Glucose:
Fasting: 83
1-hour PP: 103
2-hour PP: 96

Very tired today and the familiar gnawing hunger came back to haunt me in the evening. SugarFree talks about the brain looking for a pattern. Perhaps, my brain is recognizing a pattern of Maintenance.

Protocol Round 1, Maintenance, Week 2, Day 1 – 2/11

Weight: 145.8 = down 1.8 pounds

Measurements:
Bust: 36.25″= down .25″
Waist: 32.5″ = up .25″
Hips: 38.5″ = no change

Ketostix: trace

Blood Glucose:
Fasting: 74
1-hour PP: 94
2-hour PP: 95

Slept well. Hunger was back this morning prior to my meal. Glad to see my blood sugars coming back to normal and that my clothes still fit well.

[Note: Hunger before mealtime is good. It’s not the same as hunger in the evening after you’ve eaten. Hunger before eating means some metabolic hormonal signaling is being restored, and it is sending you information you can trust. When I get hungry now (and I never did when I was starving myself while growing ever fatter), I listen and I eat. A lot. :D]

Protocol Round 1, Maintenance, Week 2, Day 2 – 2/112

Weight: 145.4 = down .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 81
1-hour PP: 107
2-hour PP: 95

Hungry again last evening, and again this morning before I ate. I feel tired despite having a good nights sleep. And today I’m unable to fit in the pants I fit in two days ago, which is no surprise considering I gained fat around my waist last week. SugarFree has pointed out that eating so much and still being hungry (which predated my starting Protocol), along with my often higher 2-hr PP, means that the food/nourishment is not reaching my muscle cells as energy. Which means ineffective insulin. Which are the classic symptoms of Metabolic Syndrome XX. Metformin will help this, and in the meantime we’ll keep raising my veggie intake until my hunger abates.

Protocol Round 1, Maintenance, Week 2, Day 3 – 2/13

Weight: 143.6 = down 1.8 pounds

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP: 100
2-hour PP: 98

Thanks to SugarFree adding a lot more veggies to my daily meal, the evening hunger subsided significantly. It was also fun to see the scale budge a bit this morning – and on Maintenance too, when I’m eating so much fat and so many calories. Got a great nights’ rest. Looking forward to my first fruit in five weeks in tomorrow’s meal! Crossing my fingers my blood sugars will like it.

Protocol Round 1, Maintenance, Week 2, Day 4 – 2/14

Weight: 143 = down .6 pound

Ketostix: trace

Blood Glucose:
Fasting: 77
1-hour PP: 106
2-hour PP: 106

Again, evening hunger minimal. Energy stable. Awoke in the night but this morning got up refreshed. The berries and cream was a wonderful treat!

NOTE: Laurie is on vacation until Monday, February 25.

Protocol Round 1, Maintenance, Week 4, Day 1 – 2/25

Weight: 147.4 = up 1.6 pounds

Measurements:
Bust: 37.5″ = up 1.25”
Waist: 32.75″ = up .25”
Hips: 38.5″ = no change

Ketostix: trace

Blood Glucose:
Fasting: 86
1-hour PP: 101
2-hour PP: 116

I’m back from vacation! And my insulin resistance came with me. 🙂 My 2-hr PP (and fat gain) is a perfect illustration of what SugarFree calls Metabolic Syndrome XX: very lazy insulin. Luckily my Metformin should get here this week. I moved my meal an hour or so later to counteract my evening hunger. It worked!

Protocol Round 1, Maintenance, Week 4, Day 2 – 2/26

Weight: 144.4 = down 2.6 pounds

Ketostix: negative

Blood Glucose:
Fasting: 88
1-hour PP: 101
2-hour PP: 116

No hunger for 24 hours! Slept well. Starting Metformin tomorrow.

Protocol Round 1, Maintenance, Week 4, Day 2 – 2/27

Weight: 146.2 = up 1.4 pounds

Ketostix: trace

Blood Glucose:
Fasting: 77
1-hour PP: 99
2-hour PP: 100

Again, no hunger. What a relief. Ramping up Metformin.

Protocol Round 1, Maintenance, Week 4, Day 3 – 2/28

Weight: 145 = down 1.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP: 97
2-hour PP: 93

No hunger. And I am excited. After long weeks, perhaps my blood sugar will start behaving!

[Note: Laurie, it’s a common misunderstanding that metformin is a blood sugar-lowering pill. It’s not. Metformin simply makes your insulin more efficient – over a period of two months, not two days – which in turn eventually lowers your sugars. It will be several more weeks before you begin to see Metformin effects, because the main thing that it does – prevent the precursor enzyme for gluconeogenesis from rising, thus finally stopping your body from making glucose from protein – is at a deep cellular level and takes time. But you will get there! 🙂 ]

Maintenance Round 1, Week 4, Day 5 – 3/1

Weight: 144.6 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP: 90
2-hour PP: 92

Still tire easily, low stamina. I finally qualified for three blackberries (an ounce), starch.

Maintenance Round 1, Week 4, Day 6 – 3/2

Weight: 144.8 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 86
1-hour PP: 106
2-hour PP: 95

Thanks for the tweaks, SugarFree!

[Note: Unfortunately, your blood sugars could not handle that ounce of berries. Hence, a negative Ketostix, which might last a day or two – and your blood sugars look like they’re heading up. :(]

Maintenance Round 1, Week 4, Day 7 – 3/3

Weight: 143.4 = down 1.4 pounds

Ketostix: negative

Blood Glucose:
Fasting: 87
1-hour PP: 104
2-hour PP: 107

SugarFree was right about blood sugars creeping up.

Protocol Round 2, Week 1, Day 1 – 3/4

Weight: 148.2 = up 4.8 pounds

Measurements:
Bust: 37.5” – no change
Waist: 33” – up .25”
Hip: 38.5” – no change

Ketostix: negative

Meal:
– 10 ounces chicken liver, raw
– 8 ounces broccoli, raw
– 8 ounces green beans, raw
– 1.5 ounces duck fat

Fitday stats:
Calories: 781
Fat: 56.4 grams (65%)
Protein: 52.1 grams (27%)
Carbs: 16.2 grams (8%)

Blood Glucose:
Fasting: 90
1-hour PP: 123
2-hour PP: 114

These numbers are horrible! I don’t think my being away from Protocol helped me at all. Getting back on track will, I hope.

Protocol Round 2, Week 1, Day 2 – 3/5

Weight: 143.6 = down 4.6 pounds

Ketostix: trace

Meal:
– 8.5 ounces salmon, raw
– 8 ounces kale, raw
– 7 ounces spinach, raw
– 16 ounces asparagus, raw
– .5 ounce duck fat
– .5 ounce butter

Fitday stats:
Calories: 846
Fat: 52.7 grams (56%)
Protein: 68 grams (32%)
Carbs: 24.8 grams (12%)

Blood Glucose:
Fasting: 80
1-hour PP: 89
2-hour PP: 99

Much better!

Protocol Round 2, Week 1, Day 3 – 3/6

Weight: 144.6 = up 1 pound

Ketostix: negative

Meal:
– 14 ounces chicken thigh
– 8 ounces broccoli
– 10 ounces green beans
– 4 ounces collards
– .5 ounce lard
– .5 ounce butter

Fitday stats:
Calories: 871
Fat: 58.2 grams (60%)
Protein: 60 grams (28%)
Carbs: 26.7 grams (12%)

Blood Glucose:
Fasting: 86
1-hour PP: 122
2-hour PP: 84

Back to negative ketostix and horrible blood sugars again!

Protocol Round 2, Week 1, Day 4 – 3/7

Weight: 144.2 = down .4 pound

Ketostix: negative

Meal:
— 8 ounces chicken liver
— 8 ounces kale
— 9 ounces spinach
— 18 ounces asparagus
— .75 ounces lard
— .75 butter

Fitday stats:
Calories: 794
Fat: 51.1 grams (57%)
Protein: 57.1 grams (28%)
Carbs: 29.1 grams (15%)

Blood Glucose:
Fasting: 79
1-hour PP: 98
2-hour PP: 95

The phase is so much easier the second time around. Glad for that! Body feels like it is stabilizing. It feels calm and functioning. Very nice feeling after all these years.

Protocol Round 2, Week 1, Day 5 – 3/8

Weight: 145.8 = up 1.4 pounds

Ketostix: negative

Meal:
– 9.5 ounces trout
– 8 ounces swiss chard
– 10 ounces string beans
– 1 ounce lard
– 1 butter

Fitday stats:
Calories: 871
Fat: 60.9 grams (63%)
Protein: 60.5 grams (27%)
Carbs: 20.2 grams (10%)

Blood Glucose:
Fasting: 81
1-hour PP: 101
2-hour PP: 101

Don’t know why my ketostix is negative, and my blood sugars no longer low.

Protocol Round 2, Week 1, Day 6 – 3/9

Weight: 143.2 = down 2.4 pounds

Ketostix: negative

Meal:
– 8 ounces Pork, loin, whole, raw
– 8 ounces spinach, raw
– 10 ounces mustard greens, raw
– 4 ounces collards, raw
– 1 ounce mascarpone
– .5 ounce tallow, fat

Fitday stats:
Calories: 807
Fat: 55.7 grams (62%)
Protein: 56.2 grams (28%)
Carbs: 20.3 grams (10%)

Blood Glucose:
Fasting: 82
1-hour PP: 99
2-hour PP: 88

Tracking everything closely. Body feels calm.

Protocol Round 2, Week 1, Day 7 – 3/10

Weight: 145.2 = up 2 pound

Ketostix: negative

Meal:
– 9 ounces beef, chuck, raw
– 8 ounces kale, raw
– 10 ounces asparagus, raw
– 4 ounces broccoli, raw
– .75 ounce ghee
– .75 ounce duck fat

Fitday stats:
Calories: 815
Fat: 56 grams (62%)
Protein: 59.2 grams (29%)
Carbs: 18.5 grams (9%)

Blood Glucose:
Fasting: 80
1-hour PP: 86
2-hour PP: 87

Very busy, high stress days.

Protocol Round 2, Week 2, Day 1 – 3/11

Weight: 144.6 = down .6 pound

Measurements:
Bust: 39″ = up 1.5″
Waist: 32.5″ = down .25″
Hip: 39″ = up .5″

Ketostix: negative

Meal:
– 6 large eggs, raw
– 3 large egg white
– 8 ounces spinach, raw
– 10 ounces beans, string, raw
– 4 ounces cilantro, raw
– .5 ounce lard
– .5 ounce butter

Fitday stats:
Calories: 844
Fat: 56.6 grams (61%)
Protein: 56.2 grams (26%)
Carbs: 27.4 grams (13%)

Blood Glucose:
Fasting: 74
1-hour PP: 86
2-hour PP: 79

Spring is coming!

Protocol Round 2, Week 2, Day 2 – 3/12

Weight: 143.2 = down 1.4 pounds

Meal:
– 8 ounces chicken liver
– 8 ounces swiss chard
– 10 ounces mustard greens
– 4 ounces broccoli
– .75 ounce duck fat
– .75 ounce butter

Fitday stats:
Calories: 784

Fat: 50.8 grams (58%)
Protein: 52.6 grams (27%)
Carbs: 29 grams (15%)

Ketostix: trace

Blood Glucose:
Fasting: 70
1-hour PP: 88
2-hour PP: 79

Love love love not being hungry. Got more rest last night as well. I’m heading out of town tomorrow, and will post again on Monday.

[Note: And your blood sugars have finally normalized, too – as well as your ketostix. Looks like the Metformin is finally kicking in a bit. :)]

Protocol Round 2, Week 3, Day 1 – 3/18

Weight: 138 = down 5.2 pounds

Measurements:
Bust: 37.75” = up .25″
Waist: 31.75” = down 1.25”
Hip: 37.5” = down 1″

Ketostix: moderate

Meal:
— 8 ounces chicken liver
— 8 ounces swiss chard
— 10 ounces mustard greens
— 4 ounces broccoli
— .75 ounce butter
— .75 ounce duck fat

Fitday stats:
Calories: 787
Fat: 50.8 grams (58%)
Protein: 52.6 grams (27%)
Carbs: 29 grams (15%)

Blood Glucose:
Fasting: 75
1-hour PP: 96
2-hour PP: 93

The break from technology was rewarding. Preplanned and took all food and necessities to track what progress might be made. Paid off. Going through the closet this week as a reward.

[Note: Wow – a reward is definitely due. You not only lost five pounds last week, and over two inches of fat after losing nothing for a long time before starting Metformin – you’ve now lost nearly fifteen pounds – a full 10% of your total body weight! Well Done. :D]

Protocol Round 2, Week 3, Day 2 – 3/19

Weight: 139.2 = up 1.2 pounds

Ketostix: small

Meal:
– 6 eggs
– 3 egg whites
– 8 ounces spinach
– 10 ounces green beans
– 6 ounces asparagus
– .5 ounce butter
– .5 ounce lard

Fitday stats:
Calories: 856
Fat: 56.2 grams (59%)
Protein: 57.6 grams (27%)
Carbs: 29.9 grams (14%)

Blood Glucose:
Fasting: 77
1-hour PP: 79
2-hour PP: 84

Feeling better. So glad for that.

Maintenance Round 2, Week 1, Day 3 – 3/20

Weight: 139 = no change

Ketostix: small

Blood Glucose:
Fasting: 78
1-hour PP: 91
2-hour PP: 79

Nice surprise to move to Maintenance today! Weight stable – not up nor down. That is a first!

Maintenance Round 2, Week 1, Day 4 – 3/21

Weight: 140.2 = up 1.2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 73
1-hour PP: 85
2-hour PP: 77

Starch two days in a row with good 2-hr PP’s! Doing the happy dance!

Maintenance Round 2, Week 1, Day 5 – 3/22

Weight: 140.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 78
1-hour PP: 86
2-hour PP: 79

Starch three days running with no rise in blood sugars. Fruit for the first time in … forever, also with no problems! All good – thank you, Metformin!

Maintenance Round 2, Week 1, Day 6 – 3/23

Weight: 140.6 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP: 86
2-hour PP: 80

Got the middle-of-the-night sweats. Love those hot flashes!

Maintenance Round 2, Week 1, Day 7 – 3/24

Weight: 141.2 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP: 80
2-hour PP: 73

Felt good overall today. Sleeping well, hot during the night, no hunger,
stable emotions, numbers improving (except the weight).

Maintenance Round 2, Week 2, Day 1 – 3/25

Weight: 142.6 = up 1.4 pounds

Measurements:
Bust: 36″ = down 1.75″
Waist: 32″ = up .25″
Hip: 37.5″ = no change

Ketostix: trace

Blood Glucose:
Fasting: 76
1-hour PP: 82
2-hour PP: 81

I’ll let SugarFree explain all these numbers. Some up, some down, some
within normal limits.

[Note: Nothing really to explain. Your blood sugars are the best they’ve been, and all in normal range. You’ve lost a huge amount of fat/inches in the last two weeks, including nearly two inches last week – and a lot of weight, too. Your body is just saying ‘whoa, slow down a little’ – and shunting water into your decreasing fat cells as a place holder, hoping you’ll eat in a way to increase fat again. When you don’t, it will just let the water go. You’re doing GREAT. :D]

Maintenance Round 2, Week 2, Day 2 – 3/26

Weight: 142.6 = no change

Ketostix: small

Blood Glucose:
Fasting: 80
1-hour PP: 72
2-hour PP: 73

Maintenance Round 2, Week 2, Day 3 – 3/27

Weight: 142 = down .6 pound

Ketostix: trace

Blood Glucose:
Fasting: 76
1-hour PP: 78
2-hour PP: 83

2-hour pp spike, possibly related to my FIRST 3 ounces of fruit in . . .  forever!

[Note: Laurie, 115 is a spike. A mere 83 2-hr PP is excellent. Yes, a bit higher than your 1-hr, so your insulin wasn’t quite up to the job, but the more you continue adding carbs that are both good for you AND train your insulin to be more efficient, the better. Continue having the three ounces of berries, just add another ounce of fat to the mix. :D]

Maintenance Round 2, Week 2, Day 3 – 3/29

Weight: 142.6 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 76
1-hour PP: 105
2-hour PP: 91

Chocolate today ~ will wait for SugarFree’s prognosis as to whether this is Pass/Fail.  Back to the healing process!

[Note: I’d say wait until your final week of Maintenance and try again, adding a bit more duck fat to that day’s menu. But really, given your excellent 2-hr PP, today wasn’t bad. :)]

Maintenance Round 2, Week 2, Day 4 – 3/29

Weight: 140.8 = down 1.6 pounds

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP: 95
2-hour PP: 93

Had appropriate hunger this morning and was delighted when the magic eating hour arrived. Then, had so much food on the menu, ended up super full.

Maintenance Round 2, Week 2, Day 6 – 3/30

Weight: 139.8 = down 1 pound

Ketostix: small

Blood Glucose:
Fasting: 87
1-hour PP: 92
2-hour PP: 88

Including more items in food choices. Fun.

Maintenance Round 2, Week 2, Day 7 – 3/31

Weight: 138.2 = down 1.6 pounds

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP: 90
2-hour PP: 103

Three ounces of fruit today. Blood sugars still iffy with the increased sugars. Better than when I started this process though! Even though I feel I’m still “body-in-training” I see improvements.

Maintenance Round 2, Week 3, Day 1 – 4/1

Weight: 138.4 = up .2 pound

Measurements:
Bust: 37” = up 1″
Waist: 31.4” = down .6”
Hip: 37.6” = up .1″

Ketostix: moderate (a first)

Blood Glucose:
Fasting: 78
1-hour PP: 108
2-hour PP: 105

First try with nuts. Could that have caused these numbers?

[Note: Half an ounce of macadamia’s had nothing to do with your elevated blood sugars – but those numbers had everything to do with ‘carry-over’ problems from yesterday’s fruit! Sorry, but you’ll need to go a bit slower with the amounts and frequency. As you said yourself yesterday – it is getting better, just a little more slowly than you’d like.]

Maintenance Round 2, Week 3, Day 2 – 4/2

Weight: 139.8 = up 1.4 pounds

Ketostix: trace

Blood Glucose:
Fasting: 78
1-hour PP: 90
2-hour PP: 88

Blood sugars back to normal! I guess the weight gain is water weight due to the excess water molecules carried by all the carbs in the berries, and should soon disappear.

Maintenance Round 2, Week 3, Day 3 – 4/3

Weight: 138.4 = down 1.4 pounds

Ketostix: trace

Blood Glucose:
Fasting: 73
1-hour PP: 111
2-hour PP: 87

Maintenance Round 2, Week 3, Day 4 – 4/4

Weight: 139.2 = up .8 pound

Ketostix: trace

Blood Glucose:
Fasting: 74
1-hour PP: 88
2-hour PP: 85

Maintenance Round 2, Week 3, Day 4 – 4/4

Weight: 140 = up .8 pound

Ketostix: small

Blood Glucose:
Fasting: 65
1-hour PP: 90
2-hour PP: 92

Maintenance Round 2, Week 3, Day 6 – 4/6

Weight: 139.4 = down .6 pound

Ketostix: trace

Blood Glucose:
Fasting: 87
1-hour PP: 88
2-hour PP: 86

Blood sugars spiking less and less with fruit.

Maintenance Round 2, Week 3, Day 7  – 4/7

Weight: 139 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 75
1-hour PP: 91
2-hour PP: 80

Maintenance Round 2, Week 4, Day 1 – 4/8

Weight: 140.2 = up 1.2 pounds

Measurements:
Bust: 37” = no change
Waist: 31.4” = no change
Hip: 37.6” = no change

Ketostix: trace

Blood Glucose:
Fasting: 76
1-hour PP: 101
2-hour PP: 91

Maintenance Round 2, Week 4, Day 2 – 4/9

Weight: 139.4 = down .8 pound

Ketostix: negative

Blood Glucose:
Fasting: 76
1-hour PP: 95
2-hour PP: 89

Love the food choices diversifying over time. Chocolate today!

Maintenance Round 2, Week 4, Day 2 – 4/10

Weight: 139.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 73
1-hour PP: 91
2-hour PP: 85

I’ll be away until Monday, April 15.

Maintenance Round 2, Week 4, Day 4 – 4/11

Weight: 138.6 = down .6 pound

Ketostix: trace

Blood Glucose:
Fasting: 77
1-hour PP: 88
2-hour PP: 94

Maintenance Round 2, Week 4, Day 5 – 4/12

Weight: 139.8 = up 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 81
1-hour PP: 89
2-hour PP: 88

Maintenance Round 2, Week 4, Day 6 – 4/13

Ketostix: trace

Blood Glucose:
Fasting: 107
1-hour PP: 100
2-hour PP: 89

Maintenance Round 2, Week 4, Day 7 – 4/14

Blood Glucose:
Fasting: 76
1-hour PP: 88
2-hour PP: 84

Last day of Maintenance Round 2. That month flew by! Nice to have a stable weight!

Protocol Round 3, Week 1, Day 1 – 4/15

Measurements:
Bust: 37” = no change
Waist: 30.75” = down .65”
Hip: 37.4” = down .2″

Ketostix: trace

Meal:
– 9 ounces trout
– 8 ounces broccoli
– 7 ounces beans, string, green
– 2 ounces sweet potato
– .75 ounce butter
– .6 ounce lard

Fitday stats:
Calories: 795
Fat: 51.4 grams (58%)
Protein: 57.6 grams (29%)
Carbs: 25.6 grams (13%)

Blood Glucose:
Fasting: 74
1-hour PP: 103
2-hour PP: 87

Meal:
– 9 ounces chicken liver
– 8 ounces kale
– 19 ounces asparagus
– .8 ounce butter
– .75 ounce duck fat
– 2 ounces zucchini

Fitday stats:
Calories: 771
Fat: 49.5 grams (58%)
Protein: 58.6 grams (30%)
Carbs: 22.7 grams (12%)

Protocol Round 3, Week 1, Day 2 – 4/16

Weight: 137.6 = up .8 pound

Meal:
– 9 ounces chicken liver
– 8 ounces kale
– 19 ounces asparagus
– 2 ounces zucchini
– .75 ounce duck fat
– .8 ounce butter

Fitday stats:
Calories: 771
Fat: 49.5 grams (58%)
Protein: 58.6 grams (30%)
Carbs: 22.7 grams (12%)

Ketostix: small

Blood Glucose:
Fasting: 75
1-hour PP: 79
2-hour PP: 77

Protocol, Round 3: my body/brain seems to be remembering how to do it. Food prep is not as stressful. So far, hunger is gone. Clothes continue to fit better all the time. People starting to notice a shift in body shape. Sleep continues to improve. More energy today as well.

Protocol Round 4, Week 1, Day 3 – 4/17

Weight: 136.6 = down 1 pound

Meal:
– 9 ounces beef steak
– 8 ounces swiss chard
– 8 ounces green string beans
– .5 ounce tallow
– .3 ounce ghee

Fitday stats:
Calories: 771
Fat: 52.6 grams (61%)
Protein: 58.2 grams (31%)
Carbs: 16.2 grams (8%)

Ketostix: small

Blood Glucose:
Fasting: 65
1-hour PP: 92
2-hour PP: 88

I remember the massive hunger I went through when I started Protocol the first time. Such a relief to be free of that this time around.

[Note: The difference this time is the Metformin. First, by preventing the precursor enzyme to gluconeogenesis from rising, you are no longer making a lot of glucose from the protein you eat. Second, by making your insulin more efficient, which means less insulin required from the pancreas, your muscles are no longer bombarded by high insulin and as such have become more ‘sensitive’ to insulin’s message. This means instead of rejecting the nutrients and sending them down to be stored as fat (which is why fat people are hungry – they’re literally starving in the middle of plenty that they cannot access), your muscles are being well fed. Third, low and steady insulin levels mean no up and down spikes of blood sugars, which drive the hunger hormone ghrelin. It’s all good. :)]

Protocol Round 4, Week 1, Day 4 – 4/18

Weight: 136.2 = down .4 pound

Meal:
– 6 large eggs
– 8 ounces spinach
– 19 ounces asparagus
– 4 ounces chard
– 1 Tablespoon butter
– 1.75 ounces feta sheep cheese

Fitday stats:
Calories: 771
Fat: 54.5 grams (58%)
Protein: 60.5 grams (28%)
Carbs: 29.2 grams (14%)

Ketostix: small

Blood Glucose:
Fasting: 74
1-hour PP: 80
2-hour PP: 78

Hunger started around last evening. I awoke in the night for the first time in several weeks, again, hungry. I increased today’s vegetables as SugarFree has previously instructed for this situation.

[Note: Laurie, I believe you are ready for Graduation Day. 🙂 You have been on Protocol for three months, and in that time you have not only lost about eight inches of fat, and completely normalized your blood sugars, you’ve lost 16.4 pounds – more than 10% of your total body weight. And you weren’t that big to begin with. That’s a tremendous loss in a very short period of time, and your body needs an extended time to stabilize there.

The reason for your hunger now is that you no longer have sufficient excess fat stores to stay in Protocol. It’s time for you to go on Lifetime Maintenance – gradually adding back other foods. It will take you up to a year to become truly insulin sensitive again, but that will happen and as it does, you will continue to lose fat and weight, but very slowly over time. I’ve gone down ten pounds and a dress size in the last three years after reaching my initial ‘goal’ and eat a ton of everything. I think I’d actually have to work to gain weight now. I hope you feel as proud of yourself as I do of you – you really worked for this and deserve every compliment on your looks you are now getting. 🙂 Stay on until the weekend and then . . . it’s time for you to fly the nest. Please check in from time to time to let us know how you’re doing.  ~ SugarFree]

April 19, 2013 – Laurie’s Farewell Note:

Graduation Day took me by surprise. The last three months have been a whirlwind learning curve. I started SugarFree’s Protocol wanting to “take my body to the next level of healing” regarding Insulin Resistance and Metabolic Syndrome XX. Watching my body reshape, losing the “muffin top,” knowing this opens up a much healthier future, excites me. A lot of detail goes into the design of of our individual programs by SugarFree, which results in excellent results. I intend to continue applying what I have learned until my body catches up to its full potential of healing. Thank you very much, SugarFree!

My pleasure, Laurie – and after all, it’s you who did all the work. 🙂 Yes, it will take somewhat longer for the inside healing to catch up with the outside good looks, but if you use the knowledge you gained here, and continue to use your meter as a window to the ‘inside’ – you should become completely insulin sensitive again within the year. Then it’s just eat lots of fat, calories and great food daily, while remaining forever slim. Be well, and most of all . . . enjoy!

SugarFree

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One Response to SugarFree Protocol – Laurie

  1. Joan says:

    Laurie, you are my hero! I’m the one introduced you to SugarFree via the Yahoo group we were both a part of. I had planned to start Protocol myself back then, but circumstances delayed it until recently, and I’ve been watching your progress with special interest. I’m very happy so far with my results, and would be THRILLED to achieve even half of your success. Congrats!!! And please do keep us posted on how lifetime maintenance goes.

    Joan

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