SugarFree Protocol – Rhiannon

Rhiannon will join us on Monday, May 1, 2017 – but please welcome her now!

Rhiannon’s Introduction:

Hello! I am thirty-eight, 5′ 3″ and weigh 126 pounds. Some of you may now be wondering why I need Protocol since I’m already ‘thin’. Well, thin doesn’t mean healthy. The results of my blood tests show me to have hypothyroidism, insulin resistance (with extremely low levels of insulin), low ferritin and I possibly also have Metabolic Syndrome XX. SugarFree said it’s as if I have been walking through molasses for a long time, and this really does sum up my mental and physical state.

It is also clear (especially seen through the logs of my food for the last month) that I have an unhealthy and non-nurturing relationship with food. Since my early twenties I’ve lived in an ongoing cycle of carbohydrate deprivation followed by periods of eating large quantities of sugary foods. In 2011 I did my first round of HCG and went through a calamitous cycle of weight loss, weight gain and disordered eating. After my last round of HCG in 2016 (having done many rounds(, I finally allowed myself to acknowledge the damage I was causing my body, which has been a scary wake-up call!

I am thankful to Sugar Free and grateful to have found her. She has warned me that Protocol poses an initial challenge to Participants with a history of food disorders, but I am ready for the challenge! I’m just happy there’s finally hope to recover my health. I look forward to starting my journey to true health, to awakening my inert metabolism, regaining blood sugar control and feeling free and energized once more!

Protocol Round 1, Week 1, Day 1 – 5/1

Weight: 126 pounds

Measurements:
Bust: 35″
Waist: 28″
Hips: 33.5″

Meal:
– 8 oz broccoli
– 8 oz green beans
– 3 oz sweet potato
– 3 T. butter
– 2 T duck fat
– 8 oz salmon
– 4 oz mushrooms

Fitday stats:
Calories: 1118
Fat: 75 grams (59%)
Protein: 53 grams (18%)
Carbs: 64 grams (23%)

Ketostix: Negative

Blood Glucose:
Fasting: 115
1-hour PP (after meal): 113
2-hour PP (after meal): 140

First day on Protocol and my first taste of duck fat! The meal initially seemed to be a mountain of food to get through, but after a few forkfuls I didn’t notice as it was so delicious.

Protocol Round 1, Week 1, Day 2 – 5/2

Weight: 126 = no change

Meal:
– 8 oz kale
– 9 oz chicken thigh
– 1.75 T. butter
– 1.75 T. duck fat
– 16 oz asparagus

Fitday Stats:
Calories: 911
Fat: 70.9 g (70%)
Carbs: 40.3 g (12%)
Protein: 60.2 g (18%)

Ketostix: trace

Blood Glucose:
Fasting: 122
1-hour PP (after meal): 130
2-hour PP (after meal): 115

Woke up this morning refreshed. I felt much better for not having eaten a meal late in the evening as I did before starting Protocol.

Protocol Round 1, Week 1, Day 3 – 5/3

Weight: 127.8 = up 1.8 pounds

Meal:
– 6 oz sirloin steak
– 8 oz spinach
– 2.25 T. duck fat
– .75 T. butter
– 4 oz crimini mushrooms
– 1 fl oz cream
– 17 oz collards (spring greens(

Fitday Stats:
Calories: 1033
Fat: 72.3 grams (65%)
Carbs: 28.7 grams (11%)
Protein: 60.2 grams (24%)

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 85

I’m glad to see blood sugars slightly lower than they’ve been recently. My 2-hour PP was the lowest it’s been since I started monitoring them in March. It was a challenge to eat my way through so many collards (we call them spring greens here)! SugarFree has suggested roasting most of my veggies to reduce volume and increase flavor.

Protocol Round 1, Week 1, Day 4 – 5/4

Weight: 122.9 = down 4.9 pounds

Menu:
– 8 oz broccoli
– 2 T. butter
– 2 T. duck fat
– 4 oz brown rice
– 7 oz chicken liver
– 3 large eggs
– 1 oz tomato paste
– 18 oz fennel

Fitday Stats:
Calories: 1187
Fat:75.9 grams (57%)
Carbs 62.8 grams (21%)
Protein: 66.8 grams (22%)

Ketostix: Medium

Blood Glucose:
Fasting: 76
1-hour PP: 106
2-hour PP: 117

I ate chicken livers for the first time in my life. SugarFree talked me through the best way of cooking them and suggested making a sauce with tomato paste to pour over them. Like most Participants the first time they eat them, I found the texture most challenging. I also know that they are a superfood I my body needs, and that most Participants grow to love them over time. So I intend to persevere. 🙂

Protocol Round 1, Week 1, Day 5 – 5/5

Weight: 122.9 = no change

Meal:
– 10 oz pork chop
– 3 oz white potato
– 8 oz kale
– 2 T. butter
– 2 T. duck fat
– 17 oz zucchini

Fitday Stats:
Calories: 1108
Fat: 75.5 grams (61%)
Protein: 66.9 grams (22%)
Carbs: 51.5 grams (17%)

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 128
2-hour PP: 112

Enjoyed a short walk in the sunshine and ate my meal outside, which was pleasant. I still tire quickly when walking, especially on an incline. SugarFree said fatigue like this is a classic symptom of hypothyroidism. However, I have more energy now than before I began Protocol just five days ago.

Protocol Round 1, Week 1, Day 6 – 5/6

Weight: 122.9 = no change

Meal:
– 9 oz salmon
– 8 oz spinach
– 9 oz spring greens
– 6 oz sweet red pepper
– 2.5 T. butter
– 2.5 T. duck fat

Fitday Stats:
Calories: 1118
Fat: 79.7 grams (64%)
Protein: 72.6 grams (26%)
Carbs: 27.5 grams (10%)

Ketostix: Small

Blood Glucose:
Fasting: 115
1-hour PP: 131
2-hour PP: 137

Though I had a really busy day, I felt positive and energized throughout.

Protocol Round 1, Week 1, Day 7 – 5/7

Weight: 122.8 = down .1 pound

Meal:
– 7 oz chicken liver
– 8 oz broccoli
– 9 oz spring greens
– 3 large eggs
– 2.25 T. butter
– 2.25 T. duck fat

Fitday Stats:
Calories: 1115
Fat: 82.4 grams (67%)
Protein: 68.1 grams (24%)
Carbs: 25.2 grams (9%)

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 113
2-hour PP: 140

High PP’s. On a positive note, I enjoyed the chicken livers much more today!

Protocol Round 1, Week 2, Day 1 – 5/8

Weight: 122.5 = down .3 pound

Measurements:
Bust: 34″ = down 1″
Waist: 27.5″ = down .5″
Hips: 33″ = down .5″

From other areas: = down .8″

Meal:
– 10 oz pork chop
– 8 oz spinach
– 30 oz bok choy
– 2 T. butter
– 2 T. duck fat

Fitday Stats:
Calories: 1019
Fat: 74.1 grams (66%)
Protein: 64.7 grams (9%)
Carbs: 23.4 grams (25%)

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 110
2-hour PP: 115

Only Monday but I’m extremely tired. I was surprised to see I’d lost inches from the “other” areas I’d measured just last week. I never thought it would be possible to lose fat again. I had prepared myself to steadily gain fat over time, powerless to do anything to stop it. Thank you so very much, SugarFree, for all your help and patience!

[Note: Rhiannon – thank you for your kind words, but it’s you who have done all the work. Which is hard, because real change is hard. So well done! :D]

Protocol Round 1, Week 2, Day 2 – 5/9

Weight: 121.6 = down .9 pound

Meal:
– 7 oz chicken liver
– 8 oz kale
– 1 oz tomato
– 2. T. butter
– T. duck fat
– 7.5 oz green beans
– 3 large eggs

Fitday Stats:
Calories: 1063
Fat: 75 grams (63%)
Protein: 64.3 grams (23%)
Carbs: 40.1 grams (14%)

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 106
2-hour PP: 104

Didn’t sleep well last night (SugarFree says that often happens when burning fat), but had lots of energy throughout the day.

Protocol Round 1, Week 2, Day 3 – 5/10

Weight: 121.1 = down .5 pound

Meal:
– 9 oz spring greens
– 8 oz broccoli
– 1.25 T. butter
– 2.25 T. duck fat
– .5 oz sour cream
– 2 oz white potato
– 8 oz sirloin steak

Fitday Stats:
Calories: 1076
Fat: 74.6 grams (63%)
Protein: 63.8 grams (25%)
Carbs: 33.6 grams (12%)

Ketostix: Medium

Blood Glucose:
Fasting: 93
1-hour PP: 126
2-hour PP: 139

Really enjoyed my meal today, the sour cream with the steak made it extra delicious. Of course I didn’t learn until afterward that sour cream is usually put on potatoes. This was my first time eating it in a meal, instead of in a dip. 🙂

Protocol Round 1, Week 2, Day 4 – 5/11

Weight: 120.9 = down .2 pound

Meal:
– 8 oz salmon
– 8 oz kale
– 14 oz asparagus
– 2.5 T. butter
– 2.5 T. duck fat

Fitday Stats:
Calories: 1100
Fat: 76.2 grams (62%)
Protein: 65.6 grams (24%)
Carbs: 38.1 grams (14%)

Ketostix: Small

Blood Glucose:
Fasting: 97
1-hour PP: 131
2-hour PP: 122

I’m enjoying eating so much butter and duck fat. It certainly makes meals tasty!

Protocol Round 1, Week 2, Day 5 – 5/12

Weight: 121.3 = up .4 pound

Meal:
– 7 oz chicken liver
– 3 large eggs
– 8 oz broccoli
– 9 oz spring greens
– 2 T. butter
– 2 T. duck fat

Fitday Stats:
Calories: 1070
Fat: 76.3 grams (65%)
Protein: 68.1 grams (26%)
Carbs: 25.2 grams (9%)

Ketostix: Small

Blood Glucose:
Fasting: 99
1-hour PP: 115
2-hour PP: 130

Though I thought the idea strange when I first heard it, I really enjoy the simplicity of making and eating one meal a day.

Protocol Round 1, Week 2, Day 6 – 5/13

Weight: 122.4 = up 1.1 pounds

Meal:
– 8 oz salmon
– 8 oz spinach
– 9 oz spring greens
– 2.5 T. butter
– 2.5 T. duck fat
– 1 oz brown rice

Fitday Stats:
Calories: 1071
Fat: 77.7 grams (66%)
Protein: 65.6 grams (25%)
Carbs: 23.8 grams (9%)

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 117
2-hour PP: 111

Took my daily walk through the woods today, was lovely to be in nature.

Protocol Round 1, Week 2, Day 7 – 5/14

Weight: 121.5 = down .9 pound

Meal:
– 12 oz chicken thigh
– 17 oz zucchini
– 8 oz spinach
– 2 T. butter
– 1.75 T. duck fat

Fitday Stats:
Calories: 999
Fat: 75.9 grams (68%)
Protein: 64.5 grams (24%)
Carbs: 23.2 grams (8%)

Ketostix: Small

Blood Glucose:
Fasting: 108
1-hour PP: 126
2-hour PP: 103

I barely miss eating in the evenings and certainly do not feel hungry. It’s fantastic to wake feeling refreshed.

Maintenance Round 1, Week 1, Day 1 – 5/15

Weight: 121.3 = down .2 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = down .5″
Hips: 33″ = no change

From other areas = down .6″

Ketostix: Small

Blood Glucose:
Fasting: 100
1-hour PP: 110
2-hour PP: 104

Looking forward to the start of Maintenance and the increase in so much delicious fat.

Maintenance Round 1, Week 1, Day 2 – 5/16

Weight: 121.3 = no change

Ketostix; Medium

Blood Glucose:
Fasting: 83
1-hour PP: 124
2-hour PP: 135

I can feel the effect of the increase in fat today. No hunger at all after eating.

Maintenance Round 1, Week 1, Day 3 – 5/17

Weight: 120.3 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 95
2-hour PP: 106

I ate kohlrabi for the first time. It’s great to eat such different foods every day. Before starting Protocol my diet was extremely limited, as SugarFree can attest to!

Maintenance Round 1, Week 1, Day 4 – 5/18

Weight: 120.4 = up .1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 104
2-hour PP: 122

Felt really full after my meal.

Maintenance Round 1, Week 1, Day 5 – 5/19

Weight: 120.6 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 104
2-hour PP: 106

My energy levels are much better today, enjoyed my walk, even in the rain!

Maintenance Round 1, Week 1, Day 6 – 5/20

Weight: 120.8 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 100
2-hour PP: 104

I find eating the chicken livers much easier now. I’ve come to accept them as part of my routine and although they will probably never be a favorite food, I appreciate they are beneficial to my health.

[Note: Don’t say ‘never’ until you’ve made and eaten your first batch of Chopped Liver. :D]

Maintenance Round 1, Week 1, Day 7 – 5/21

Weight: 121.3 = up .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 95
2-hour PP: 104

I’ve been hobbling around all afternoon with a swollen knee, since I hilariously tripped over and landed on it. I seem to be in a perpetual state of scatter-brain! 🙂 But my new supplements are already helping, and I am looking forward to easing in the brain fog (a symptom of Hypothyroidism). Thank you, SugarFree, for all the many hours you continue to put into helping me, and for being so patient.

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

Weight: 121.8 = up .5 pound

Measurements:
Bust: 34″ = no change
Waist: 27.5″ = up .5″
Hips: 33″ = no change

From other areas = down 1.25″

Ketostix: Medium

Blood Glucose:
Fasting: 85
1-hour PP: 86
2-hour PP: 100

It was a pleasant surprise to see I lost more fat last week – and my blood sugars have really begun to lower!

Maintenance Round 1, Week 2, Day 2 – 5/23

Weight: 120.8 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 122
2-hour PP: 100

An extra ounce of sourdough spiked my 1-hr PP, but I’m glad my 2-hour is lower.

Maintenance Round 1, Week 2, Day 3 – 5/24

Weight: 123.5 = up 2.7 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 95
2-hour PP: 99

A few pounds of water weight, but much better blood sugars today, though I know it will still be up and down for a while.

Maintenance Round 1, Week 2, Day 4 – 5/25

Weight: 122.9 = down .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 115
2-hour PP: 112

It feels like summer is finally here. It’s lovely to walk in the sunshine!

Maintenance Round 1, Week 2, Day 5 – 5/26

Weight: 122.3 = down .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 104
2-hour PP: 110

This warm weather is fantastic but the heat can be tiring.

Maintenance Round 1, Week 2, Day 6 – 5/27

Weight: 122.5 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 108
2-hour PP: 108

Though it seemed like a lot of food and fat at the start of Maintenance, I’m not as full as I used to be after eating my meals.

Maintenance Round 1, Week 2, Day 7 – 5/28

Weight: 121.4 = down 1.1 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 77
1-hour PP: 94
2-hour PP: 106

I was a bit hungry when I woke for the first time on Maintenance. I actually found myself looking forward to eating my chicken livers! 🙂

[Note: Hunger *before* eating your meal is normal, and a good sign that your metabolism is rising. :D]

Maintenance Round 1, Week 3, Day 1 – 5/29

Weight: 120 = down 1.4 pounds

Measurements:
Bust: 34″ = no change
Waist: 27.5″ = no change
Hips: 33″ = no change

From other areas = down .75″

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 95
2-hour PP: 106

I am pleased to see a downward trend in my meter readings recently, although my 2-hour PP’s are generally higher.

[Note: Higher 2-hr PP’s, combined with high blood sugars even though you’ve eaten nothing to cause them, are symptoms associated with Metabolic Syndrome XX. That’s a combination of inefficient insulin, and excess gluconeogenesis.]

Maintenance Round 1, Week 3, Day 2 – 5/30

Weight: 120.5 = up .5 pound

Ketostix: Medium

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

Today’s meter readings are the lowest they have been!

Maintenance Round 1, Week 3, Day 3 – 5/31

Weight: 118.9 = down 1.6 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 83
2-hour PP: 94

I loved the butternut squash I ate. I even enjoyed preparing it. It has a lovely delicate, melon like fragrance prior to cooking.

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

Weight: 119.9 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 106
2-hour PP: 116

Higher meter readings today than of late. SugarFree says it is likely not my food, but something else going on. So far I haven’t been able to figure out what it could be.

Maintenance Round 1, Week 3, Day 5 – 6/2

Weight: 119.5 = down .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 121
2-hour PP: 128

Even higher meter readings today, and it couldn’t have been the food since I’ve eaten this meal many times before with no problem. Mystifying.

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

Weight: 119.9 = up .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 110
1-hour PP: 99
2-hour PP: 122

High meter readings again. Even my fasting level was elevated.

Maintenance Round 1, Week 3, Day 7 – 6/4

Weight: 119.5 = down .4 pound

Ketostix: Medium

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

It felt a lot more relaxing not to have to eat my meal at work.

Maintenance Round 1, Week 4, Day 1 – 6/5

Weight: 119.4 = down .1 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = down .5″
Hips: 33″ = no change

From other areas = no change

Blood Glucose:
Fasting: 90
1-hour PP: 103
2-hour PP: 101

I lost another inch of fat even while fully embracing slathering liberal quantities of butter on my veggies! The cream in my coffee was an extra treat.

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

Weight: 120.4 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 85
1-hour PP: 116
2-hour PP: 106

There’s a definite and noticeable improvement in my energy levels.

Maintenance Round 1, Week 4, Day 3 – 6/7

Weight: 120.1 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 95
2-hour PP: 94

It’s been a super hectic day.

Maintenance Round 1, Week 4, Day 4 – 6/8

Weight: 120.4 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 104

Got an error twice while taking my 2-hour PP.

Maintenance Round 1, Week 4, Day 5 – 6/9

Weight: 121.2 = up .8 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 112
2-hour PP: 94

Surprised by such a high 1-hr PP.

Maintenance Round 1, Week 4, Day 6 – 6/10

Weight: 121.3 = up .1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 108
1-hour PP: 108
2-hour PP: 128

Horrible PP’s. The only difference I can think of is that for the last couple of days I have been taking ibuprofen tablets – which are sugar-coated.

Maintenance Round 1, week 4, Day 7 – 6/11

Weight: 120.6 = down .7 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 124
2-hour PP: 106

A glorious sunny day. Took a walk in the Botanical Gardens. Had a (very) fleeting craving for ice cream when I saw people queuing by the ice cream van!

Maintenance Round 1, Week 5, Day 1 – 6/12

Weight: 120.2 = down .4 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = no change
Hips: 33″ = no change

From other areas = no change

Ketostix: Small

Blood Glucose:
Fasting: 90
1-hour PP: 108
2-hour PP: 97

Another high 1-hr PP.

Maintenance Round 1, Week 5, Day 2 – 6/13

Weight: 120.1 = down .1 pound

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 126
2-hour PP: 106

It’s been a frustrating day. In the past I would have snacked on junk food for comfort, which on Protocol is not an option. I value the time and dedication SugarFree has put into guiding me these past six weeks way too much to jeopardize any future progress. I recognize that Protocol is not simply a diet, which can be broken by a ‘cheat’ here and there. Rather, it is a means of recovering health and paving the way to a healthier future. That is something I wish to honor.

Maintenance Round 1, Week 5, Day 3 – 6/14

Weight: 120.8 = up .7 pound

Ketostix: medium

Blood Glucose:
Fasting: 97
1-hour PP: 101
2-hour PP: 95

Finally – better meter readings.

Maintenance Round 1, Week 5, Day 4 – 6/15

Weight: 120.3 = down .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 103
2-hour PP: 112

Fantastic meal today. Food is certainly tasty when covered in butter!

Maintenance Round 1, Week 5, Day 5 – 6/16

Weight: 121.3 = up 1 pound

Ketostix: Small

Blood Glucose:
Fasting: 95

Rushed out of the house and forgot to take my glucose meter with me!

Maintenance Round 1, Week 5, Day 6 – 6/17

Weight: 120.3 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 115
2-hour PP: 117

I believe the ibuprofen I took for a TOM headache may have spiked my blood sugar levels. Plus… TOM can do that as well.

Maintenance Round 1, Week 5, Day 7 – 6/18

Weight: 122.5 = up 2.2 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 104
2- hour PP: 117

When I first began Protocol, I thought I’d never get through all the food I had to eat in one meal. Now I am not fazed by it, and relish tucking into my meal.

Protocol Round 2, Week 1, Day 1 – 6/19

Weight: 122.3 = down .2 pound

Measurements:
Bust: 34″ = no change
Waist: 27.5 ” = up .5″
Hips: 33″ = no change

From other areas = up .4″

Meal:
– 18 oz fennel
– 8 oz broccoli
– 12 oz pork chop
– 5 oz eggplant
– 2 oz white potato
– 2 T. butter
– 2 T. duck fat

Fitday Stats:
Calories: 1147
Fat: 78.6 g (61%)
Protein: 66.1 g (23%)
Carbs: 47.2 g (16%)

Ketostix: Medium

Blood Glucose:
Fasting: 108
1-hour PP: 108
2-hour PP 106

Back to Phase 1 for a week. I enjoyed my meal and didn’t notice the decrease in fats.

Protocol Round 2, Week 1, Day 2 – 6/20

Weight: 121.8 = down .5 pound

Meal:
– 8 oz kale
– 2 T. duck fat
– 2 T. butter
– 8 oz chicken liver
– 2 large eggs
– 9 oz spring greens
– 2 oz turnip
– 1 T. tomato paste

Fitday Stats:
Calories: 1106
Fat: 73.7 g (60%)
Protein: 69.4 g (25%)
Carbs: 41.5 g (15%)

Ketostix: Small

Blood Glucose:
Fasting: 97
1-hour PP: 106
2-hour PP: 108

Woke feeling refreshed. Had a positive and productive day.

Protocol Round 2, Week 1, Day 3 – 6/21

Weight: 122.1 = up .3 pound

Meal:
– 1.75 T. duck fat
– 1.75 T. butter
– 12 oz chicken thigh
– 8 oz spinach
– 14 oz asparagus
– 2 oz leek
– 2 oz sweet potato

Fitday Stats:
Calories: 1065
Fat: 71.7 g (61%)
Protein: 61.9 g (23%)
Carbs: 43.1 g (16%)

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 94
2-hour PP: 116

Feeling fine.

Protocol Round 2, week 1, Day 4 – 6/22

Weight: 121.4 = down .7 pound

Meal:
– 2.25 T. duck fat
– 2.25 T. butter
– 2 large eggs
– 8 oz chicken liver
– 8.5 oz kohlrabi
– 8 oz broccoli
– 2 oz tomato

Fitday Stats:
Calories: 1071
Fat: 76.7 g (65%)
Protein: 62.2 g (23%)
Carbs: 33 g (12%)

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 104
2-hour PP: 121

High PP’s, maybe due to the reduced fat compared to how much I’ve been eating.

Protocol Round 2, Week 1, Day 5 – 6/23

Weight: 119.5 = down 1.9 pounds

Meal:
– 2.25 T. butter
– 2.25 T. duck fat
– 8 oz salmon
– 9 oz spring greens
– 8 oz spinach
– 3 oz mushrooms

Fitday Stats:
Calories: 1083
Fat: 71.5 g (64%)
Protein: 66.9 g (28%)
Carbs: 20.8 g (8%)

Ketostix: medium

Blood Glucose:
Fasting: 79
1-hour PP: 90
2-hour PP: 83

Lovely meter readings today.

Protocol Round 2, Week 1, Day 6 – 6/24

Weight: 119 = down .5 pound

Meal:
– 8 oz kale
– 2 oz onion
– 9 oz steak
– 7.5 oz string beans
– 1.75 T. butter
– 1.75 T. duck fat

Fitday Stats:
Calories: 1083
Fat: 72.8 g (60%)
Protein: 64.8 g (24%)
Carbs: 42.2 g (16%)

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 101
2-hour PP: 108

Longed to be out in nature, so I ate my meal in the park and soaked up some brilliant sunshine.

Protocol Round 2, Week 1, Day 7 – 6/25

Weight: 119.3 = up .3 pound

Meal:
– 8 oz broccoli
– 4 oz parsnip
– 9 oz spring greens
– 8 oz salmon
– 2.25 T. butter
– 2.25 T. duck fat

Fitday Stats:
Calories: 1096
Fat: 71.7 g (59%)
Protein: 66.1 g (25%)
Carbs: 44.5 g (16%)

Ketostix: Small

Blood Glucose:
Fasting: 90
1-hour PP: 122
2-hour PP: 104

Last day of Phase 1. I look forward to the increase in fats tomorrow, especially butter. Yum! 🙂

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

Weight: 120.3 = up 1 pound

Measurements:
Bust: 33″ = down 1″
Waist: 27.5 = no change
Hips: 33″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 113
2-hour PP: 108

I feel fine.

Maintenance Round 2, Week 1, Day 2 – 6/27

Weight: 120.9 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 126
2-hour PP: 108

Was hungry when I woke, so I ate my earlier than usual and have felt great all day.

Maintenance Round 2, Week 1, Day 3 – 6/28

Weight: 120.5 = down .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 113
2-hour PP: 106

Made polenta for the first time ever, and loved it. 🙂

Maintenance Round 2, Week 1, Day 4 – 6/29

Weight: 121.3 = up .8 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 104

It’s been a long day. I look forward to a bubble bath with essential oils.

Maintenance Round 2, Week 1, Day 5 – 6/30

Weight: 119.5 = down 1.8 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 97
2-hour PP: 103

Yummy mackerel meal – fatty fish are among my favorites.

Maintenance Round 2, Week 1, Day 6 – 7/1

Weight: 119.3 = down .2 pound

Ketostix: Small

Blood Glucose:
Fasting: 83
1-hour PP: 112
2-hour PP: 95

Strawberries and clotted cream eaten in the sunshine – fantastic! Sadly my 1-hr PP wasn’t as happy about the berries as I was.

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

Weight: 120.8 = up 1.5 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 112
2-hour PP: 108

Worked in a friend’s garden, taking my meal with me. She looked surprised when she saw the mountain of food on my plate. 🙂

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

Weight: 119.8 = down 1 pound

Measurements:
Bust: 33″ = no change
Waist: 28″ = up .5″
Hips: 33″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 102
1-hour PP: 115
2-hour PP: 117

Continued high PP’s. 🙁

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

Weight: 120.4 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 108

Ate my meal earlier than usual and felt satisfied all day.

Maintenance Round 2, Week 2, Day 3 – 7/5

Weight: 121.6 = up 1.2 pounds

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 104
2-hour PP: 103

Ate rutabaga for the first time on Protocol. It was a struggle trying to hack through it with an old, blunt bread knife! I finally had to confess to SugarFree that it was the only knife I own, which I’ve never sharpened, and worse – I’ve been using it on a glass cutting board. She laughed and said she was glad I still have all my fingers. 🙂 Then she helped me find a reasonable set of knives, cutting board, knife sharpener – and an Instant Pot. All should be here next week, and I’ll have the makings of a real kitchen. Thank you, SugarFree!

Maintenance Round 2, Week 2, Day 4 – 7/6

Weight: 122.2 = up .6 pound

Ketostix: Small

Blood Glucose:
Fasting: 103
1-hour PP: 92
2-hour PP: 99

A really warm day, and much better meter readings!

Maintenance Round 2, Week 2, Day 5 – 7/7

Weight: 121.2 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 102
1-hour PP: 112
2-hour PP: 126

Really enjoyed my steak with homemade polenta. But not so thrilled with my PP’s!

Maintenance Round 2, Week 2, Day 6 – 7/8

Weight: 121 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 95
2-hour PP: 95

TOM!

Maintenance Round 2, Week 2, Day 7 – 7/9

Weight: 122.9 = up 1.9 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 113
2-hour PP: 108

A beautiful day. I packed up my meal and took it into the countryside.

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

Weight: 122.4 = down .5 pound

Measurements:
Bust: 34″ = up 1″
Waist: 28.5″ = up .5″
Hips: 33″ = no change

From other areas = up 1.8″

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 108
2-hour PP: 117

TOM played havoc with my measurements. But since SugarFree explained that it takes about three weeks to gain even a quarter-inch of fat, all should be back to normal next week.

Maintenance Round 2, Week 3, Day 2 – 7/11

Weight: 122.9 = up .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 121
2-hour PP: 128

High meter readings again. Question: I often find by 11 at night I get a second burst of energy and find myself reluctant to go to bed – could it be related?

[Note: Yes. That “second burst of energy” is actually cortisol rising when it should be lowering at that time of night. Cortisol is a hormone that’s part of the ‘fight or flight’ syndrome. It suppresses insulin so that blood sugars can rise and glucose can flood your muscles almost instantly. It also suppresses melatonin, the hormone necessary for sleep, that is supposed to rise in the evening and suppress cortisol! That’s why adequate melatonin is now correctly linked to blood sugar control and insulin resistance. It sounds like you may be working in the three hours before bedtime, instead of relaxing. When you have work to do outside regular work hours, never do it at night. Relax for an hour or so (in whatever way you like), go to bed early, and rise earlier the next morning to get the work done. You will wake with mind and body refreshed, and you’ll get much more done more quickly.]

Maintenance Round 2, Week 2, Day 3 – 7/12

Weight: 122.5 = down .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 90
2-hour PP: 92

Good meter readings, but likely due to no starch or sweet veggies today.

Maintenance Round 2, Week 3, Day 4 – 7/13

Weight: 122 = down .5 pound

Ketostix: Small

Blood Glucose:
Fasting: 102
1-hour PP: 108
2-hour PP: 113

I was surrounded by lots of chocolate at work today. Before Protocol I would have been battling temptation all day long. It’s great to finally feel free and have no craving to eat chocolate, even when it is right in front of me.

Maintenance Round 2, Week 3, Day 5 – 7/14

Weight: 121.9 = down .1 pound

Ketostix: Small

Blood Glucose:
Fasting: 88
1-hour PP: 108
2-hour PP: 110

It’s been a long day. I look forward to unwinding with a cup of fennel tea that SugarFree recommended I make to help my joint pains. I knew fennel was an aid to digestion but learned that it also has anti-inflammatory properties.

Maintenance Round 2, Week 3, Day 6 – 7/15

Weight: 120.8 = down 1.1 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 106
2-hour PP: 100

SugarFree has encouraged me to broaden the variety of vegetables I eat. Even living in a large city it’s a challenge to find an extensive range of them.

Maintenance Round 2, Week 3, Day 7 – 7/16

Weight: 121.8 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 112
2-hour PP: 88

Made beurre blanc for the first time. It was quick and simple to make – and delicious. Accompanied my salmon and asparagus beautifully.

Maintenance Round 2, Week 4, Day 1 – 7/17

Weight: 121.6 = down .2 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = down 1.5″
Hips: 33″ = no change

From other areas = down .4″

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 113
2-hour PP: 94

TOM gone – and so are my increased inches from last week. Now I will always know that gains that size are just water. Enjoyed a stroll in the sunshine this morning.

Maintenance Round 2, Week 4, Day 2 – 7/18

Weight: 121.8 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 108
2-hour PP: 90

Had artichoke hearts for the first (and last) time, but since I can’t seem to find the frozen hearts anywhere they were in a can. I didn’t like them at all. 🙁

Maintenance Round 2, Week 4, Day 3 -7/19

Weight: 123 = up 1.2 pounds

Ketostix: Small

Blood Glucose:
Fasting: 104
1-hour PP: 122
2-hour PP: 115

Got to eat at home, and enjoyed my meal a lot more.

Maintenance Round 2, Week 4, Day 4 – 7/20

Weight: 123.3 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 97
2-hour PP: 103

Good meter readings today, but sadly only because I didn’t eat any starchy or sweet veggies.

Maintenance Round 2, Week 4, Day 5 – 7/21

Weight: 122 = down 1.3 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 108
2-hour PP: 110

Another long day. I plan to unwind, meditate and head off to bed. SugarFree has stressed the importance of winding down a few hours prior to sleep, then getting seven to eight hours. And I seem to be in the early stages of adrenal fatigue, likely caused by my cortisol levels being out of whack due to working at night, staying up too late, and living on an average five hours of sleep. Unwinding before bed (no night work!) and getting there earlier will let my melatonin (which starts to rise at dusk) do its job to suppress the day’s cortisol levels. Which will help with blood sugar control. So I will listen to my body more and actually go to bed when I first start to feel tired, rather than pushing on past the tiredness and finding myself wide awake at midnight.

Maintenance Round 2, Week 4, Day 6 – 7/22

Weight: 122.5 = up .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 104
2-hour PP: 97

Getting to bed earlier is proving more challenging than it should. Hopefully, I will be better able to organize my day better to make sure this happens. SugarFree suggested I compile a To-Do list for the next day in order to really look at everything I do, and to see if I can be more efficient in doing them. SugarFree was right when she said in our first consultation that she not only would offer support on doing Protocol in general, and all the science it contains, but that she would be a life coach too!

Maintenance Round 2, Week 4, Day 7 – 7/23

Weight: 122.7 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 77
1-hour PP: 112
2-hour PP: 103

Made SugarFree’s Chopped Liver recipe for tomorrow. She’s assured me it will be delicious, and since I’m not a fan of plain liver as I’ve been eating it, I’m keeping the faith. 🙂

Maintenance Round 2, Week 5, Day 1 – 7/24

Weight: 123.3 = up .6 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = no change
Hips: 33.25″ = up .25″

From other areas = up .6″

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 108
2-hour PP: 97

The chopped liver is a tasty pate. It would be great with some butter-laden crusty bread. Hopefully, soon. I’ve already noticed that since relaxing before bed and getting there earlier, my 2-hr PP’s have improved. It’s a start!

Maintenance Round 2, Week 5, Day 2 – 7/25

Weight: 123 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 104
2-hour PP: 90

Good to see lower blood sugars today.

Maintenance Round 2, Week 5, Day 3 -7/26

Weight: 122.8 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 104
2-hour PP: 121

Mistakenly ate twice the amount of cornmeal I should have, and it really spiked my 2-hr PP!

Maintenance Round 2, Week 5, Day 4 – 7/27

Weight: 122.2 = down .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 104
2-hour PP: 95

Attended a birthday celebration today, with lots of sugary food. But instead of being tempted, I was happy to sip on some peppermint tea while others tucked into the birthday cake. I can only imagine what even a bite of that cake would have done to my meter readings!

Maintenance Round 2, Week 5, Day 5 – 7/28

Weight: 121.2 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 95
2-hour PP: 97

SugarFree has me doing a daily plank in order to start building my lost lean muscle mass. Once I can hold a plank for two minutes – a short time I know, but after two weeks I still haven’t reached 90 seconds! – I will move on to real push-ups. It will likely take me several months to do enough of them to start the Body By Science weight lifting, which is the end goal. My progress may be slow but it is steady, and I look forward to building up my muscles and strength.

Maintenance Round 2, Week 5, Day 6 – 7/29

Weight: 123.3 = up 2.1 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 106
2-hour PP: 104

I hadn’t realized the fennel tea I had been taking at night was a mild stimulant. Could account for the restless sleep I have been experiencing recently. Will drink in the mornings from now on.

Maintenance Round 2, Week 5, Day 7 – 7/30

Weight: 123 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 104
2-hour PP: 95

I’m pleased to see a noticeable improvement in my PP meter readings since making an effort to get to sleep earlier over the last ten days.

Maintenance Round 2, Week 6, Day 1 – 7/31

Weight: 121.8 = down 1.2 pounds

Measurements:
Bust: 34″ = no change
Waist: 27″ = no change
Hips: 33″ = down .25″

From other areas = up .4″

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 97
2-hour PP: 103

Didn’t make it to bed early enough last night.

Maintenance Round 2, Week 6, Day 2 – 8/1

Weight: 122.5 = up.7 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 95
2-hour PP: 83

Wow. Ate sweet carrots, which has spiked my blood sugars in the past, but these meter readings are great!

Maintenance Round 2, Week 6, Day 3 – 8/2

Weight: 122.5 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 126

Enjoyed my chopped liver, but my blood sugar didn’t enjoy the ounce of sourdough I had with it. 🙁

Maintenance Round 2, Week 6, Day 4 – 8/3

Weight: 121.8 = down .7 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 101
2-hour PP: 95

Got to bed too late again last night. Although I understand the importance of getting to sleep earlier (and getting enough sleep), I haven’t honestly made it a priority. SugarFree gave me some helpful tips on how to better manage my daily to-do list and how to put my health first and make my day fit it – instead of making my health second to the tasks over which I have control. She reminded me of Scarlett O’Hara’s final words in Gone With the Wind: “Tomorrow is another day.” I’m going to try hard to remember that – because it’s true. 🙂

Maintenance Round 2, Week 6, Day 5 – 8/4

Weight: 121.5 = down .3 pound

Ketostix: Large

Blood Glucose:
Fasting: 99
1-hour PP: 95
2-hour PP: 131

When my colleague looked aghast as I reheated my abundant meal, then asked me how I could eat it all, I was amused 🙂

But I wasn’t amused at all by my 2-hr PP spike! I haven’t seen such a high number for over a month. It wasn’t my food, since I’ve eaten sweet potato successfully for a while now. It was more likely due to not getting sufficient sleep for the last two nights, which has elevated my cortisol and put my body under stress. Although I went to bed at a reasonable time, it was hard to get to sleep and even then remained restless all night.

Maintenance Round 2, Week 6, Day 6 – 8/5

Weight: 122.4 = up .9 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 99
2-hour PP: 110

Still not able to fall asleep easily, and so not getting enough sleep even though I’m going to bed earlier – which contributes to elevated blood sugars. Since this appears to be related to my adrenal fatigue, I’ve ordered some melatonin.

Maintenance Round 2, Week 6, Day 7 – 8/6

Weight: 122.5 = up .1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 104
2-hour PP: 97

Despite TOM I reached my goal of a two-minute plank at last! Now on to push-ups.

Maintenance Round 2, Week 7, Day 1 – 8/7

Weight: 122.3 = down .2 pound

Measurements:
Bust: 35″ = up 1″
Waist: 27″ = no change
Hips: 33″ = no change

From other areas = up .2″

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 95
2-hour PP: 92

Since I still don’t have an appointment for my Glucose Load Test, I did one at home by drinking 70 g of pure glucose syrup. The results were disappointing, because the numbers show that I’ve moved past insulin resistance and into the early stages of diabetes. That explains why after all this time on Protocol, and despite the many other benefits I’ve gotten, I still can’t eat more than an ounce or two of complex carbs without spiking my blood sugars. Armed with this knowledge I will be starting metformin soon.

Maintenance Round 2, Week 7, Day 2 – 8/8

Weight: 122.5 = up .2 pound

Ketostix: Negative

Blood Glucose:
Fasting: 99
1-hour PP: 104
2-hour PP: 106

I started to write that my anticipated reaction to the glucose didn’t happen – until I noticed my Ketostix reading. I suspect that going from Medium to Negative is probably not a good thing.

Maintenance Round 2, Week 7, Day 3 – 8/9

Weight: 123.8 = up 1.3 pound

Ketostix: Negative

Blood Glucose:
Fasting: 99
1-hour PP: 88
2-hour PP: 112

My 2-hr PP spiked, and I gained a fair bit of water weight. And my Ketostix is still negative. The result from the glucose I drank two days ago?

Maintenance Round 2, Week 7, Day 4 – 8/10

Weight: 123.8 pounds = no change

Ketostix: Negative

Blood Glucose:
Fasting: 97
1-hour PP: 99
2-hour PP: 106

Ketostix still negative.

Maintenance Round 2, Week 7, Day 5 – 8/11

Weight: 124.2 = up .4 pound

Ketostix: Trace

Blood Glucose:
Fasting: 99
1-hour PP: 103
2-hour PP: 104

Because I am in the early stages of diabetes – with insufficient insulin and a loss of tight blood sugar control unless I don’t eat entire groups of foods – SugarFree explained that the reason it’s taken so long for me to lose the water weight and lower my PP’s again is called Diabetic Carryover. It takes folks with compromised blood sugar control longer to return to (their version of) normal than it does for people who aren’t diabetic. Days longer, apparently – though my Ketostix has finally gotten some color again.

Maintenance Round 2, Week 7, Day 6 – 8/12

Weight: 124.8 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 92
2-hour PP: 95

More water weight gain.

Maintenance Round 2, Week 7, Day 7 – 8/13

Weight: 123.5 = down 1.3 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 124
1-hour PP: 115
2-hour PP: 95

Tried a coconut milk creamed spinach recipe, which I didn’t really like. Guess I don’t enjoy white sauces with spinach, though it was good to cook something new.

Maintenance Round 2, Week 8, Day 1 – 8/14

Weight: 123.3 = down .2 pound

Measurements:
Bust: 34″ = down 1″
Waist: 27″ = no change
Hips: 33″ = no change

From other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP: 99
2-hour PP: 83

Meter readings are better than they have been recently.

Maintenance Round 2, Week 8, Day 2 – 8/15

Weight: 122.8 = down .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 86

My meter readings indicate I’m finally overcoming the effects of the glucose syrup I took nine days ago. Wow – well over a week to return to relative ‘normal’, though I have a way to go before regaining truly normal blood sugar control.

Maintenance Round 2, Week 8, Day 3 – 8/16

Weight: 122.8 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 106
2-hour PP: 84

I’m struggling to make headway with my push-ups, since I’ve been stuck on a pitiful three for days. I thought I lacked sufficient body strength to do more, but SugarFree assured me the problem is in my mind, not my body. I need to stop telling myself I can’t do it – and start telling myself I can!

Maintenance Round 2, Week 8, Day 4 – 8/17

Weight: 122.6 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 112
2-hour PP: 117

Higher PP readings because of the rice I ate. But – four push-ups! 🙂

Maintenance Round 2, Week 8, Day 5 – 8/18

Weight: 122.8 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 97

SugarFree suggested some light reading at bedtime to help me fall asleep easier. It did solve that problem, but I often sleep restlessly and wake in the early hours of the morning. Hopefully the melatonin I ordered will arrive soon.

Maintenance Round 2, Week 8, Day 6 – 8/19

Weight: 123.5 = up .7 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 94
2-hour PP: 101

PP readings really good considering I ate corn with my meal. Just a few weeks ago even a single ounce spiked my blood sugars.

Maintenance Round 2, Week 8, Day 7 – 8/20

Weight: 123.5 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 112
1-hour PP: 104
2-hour PP: 110

Ate celeriac (celery root) for the first time on Protocol. Good thing SugarFree reminded me prior to prepping it (it’s really hard) that I need to regularly sharpen my new knives. I’ve been using them for weeks without paying attention, but wow what a difference when I ran them through the sharpener.

Maintenance Round 2, Week 9, Day 1 – 8/21

Weight: 123.2 = down .3 pound

Measurements:
Bust: 34″ = no change
Waist: 28″ = up 1″
Hips: 33″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 99
2-hour PP: 97

Had an unsettled nights sleep last night though had wonderful meter readings today. And… I managed seven push-ups this morning!

Maintenance Round 2, Week 9, Day 2 – 8/22

Weight: 123.8 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 108
1-hour PP: 133
2-hour PP: 104

High fasting and really high PP reading! Stress = not sleeping well = excess cortisol = high blood sugar. Need to work on lowering my stress levels. A lot.

Maintenance Round 2, Week 9, Day 3 – 8/23

Weight: 124.2 = up .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 121
2-hour PP: 104

Spent time with a butcher at his shop, looking at the different cuts of beef and asking his advice about which to use to make an Instant Pot chili. He recommended shin. SugarFree has shown me the importance of not just following a recipe (what to cook), but learning  about the science of food and cooking that goes into recipes (how to cook). I thought I knew how to cook before I started Protocol, but am only now realizing how much I have to learn. At least there’ll be great food along the way. 🙂

Maintenance Round 2, Week 9, Day 4 – 8/24

Weight: 124.8 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 101

I had a restless night’s sleep.

Maintenance Round 2, Week 9, Day 5 – 8/25

Weight: 124.5 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 108
1-hour PP: 113
2-hour PP: 101

High meter readings again. I would have liked to relax and get away from work in the country, but no time. Took a walk around my neighborhood instead.

Maintenance Round 2, Week 9, Day 6 – 8/26

Weight: 124.5 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 106
2-hour PP: 103

Made it to 10 push-ups! Slow progress, yet it still felt like a small victory.

Maintenance Round 2, Week 9, Day 7 – 8/27

Weight: 124.8 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 103
2-hour PP: 101

Another restless night and busy day.

Maintenance Round 2, Week 10, Day 1 – 8/28

Weight:124.6 = down .2 pound

Measurements:
Bust: 35″ = up 1″
Waist: 28.5″ = up .5″
Hips: 33.5″ = up.5″

From other areas = up 1.8″

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 108
2-hour PP: 110

My clothes have felt a little more snug and uncomfortable lately, so I wasn’t surprised to see my measurements increase. This is an unhappy result of my adrenal fatigue and excess cortisol, so I’ve got to find a better way to manage stress. On a positive note, I cooked a first meal in my Instant Pot. The chili was tasty and the normally tough beef shin the butcher recommended was so tender I could cut it with a fork like butter.

Maintenance Round 2, Week 10, Day 2 – 8/29

Weight: 124.8 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 95
2-hour PP: 108

Slightly better sugars than yesterday.

Maintenance Round 2, Week 10, Day 3 – 8/30

Weight: 125 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 108
2-hour PP: 103

A busy day, so eating my meal was a welcomed and enjoyable break.

Maintenance Round 2, Week 10, Day 4 – 8/31

Weight: 125 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 95
2-hour PP: 97

Better meter readings today.

Maintenance Round 2, Week 10, Day 5 – 9/1

Weight: 125.2 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 108
2-hour PP: 106

I enjoyed eating rye bread with my meal, even if it was only an ounce.

Maintenance Round 2, Week 10, Day 6 – 9/2

Weight: 125.8 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 104
2-hour PP: 106

Slept better last night and energy throughout a busy day.

Maintenance Round 2, Week 10, Day 7 – 9/3

Weight: 125.5 = down .3 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP: 113
2-hour PP: 95

Made mussels in my instant pot in one minute, then cooked them in cream sauce. A decadent meal, but not my favorite. I prefer simpler dishes that aren’t so rich, and will look for those in the future.

Maintenance Round 2, Week 11, Day 1 – 9/4

Weight: 124.2 = down 1.3 pounds

Measurements:
Bust: 35″ = no change
Waist: 28.5″ = no change
Hips: 33.5″ = no change

From other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP: 104
2-hour PP: 113

I was disappointed to see no decrease in measurements, but realistically, the same stress and adrenal fatigue that caused my recent fat gain is holding on to that fat.

Maintenance Round 2, Week 11, Day 2 – 9/5

Weight: 125.2 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 117
2-hour PP: 113

My melatonin finally arrived. I used it last night and instead of taking a long time to fall asleep it happened right away, and I slept through the night. I know the melatonin won’t fix the reason for the sleep problem, because that is just a symptom of my adrenal fatigue. Which is a symptom of the constant stress in my life. It’s time for me to work on addressing and fixing that for good. I’ve written those words here before, but this time I really mean it.

Maintenance Round 2, Week 11, Day 3 – 9/6

Weight: 125 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 99
2-hour PP: 103

It’s been a hectic day, so I plan to unwind with a cup of chamomile and some meditation.

Maintenance Round 2, Week 11, Day 4 – 9/7

Weight: 125 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 108
2-hour PP: 110

I made beef chili in minutes in my Instant Pot this weekend, and enjoyed the second portion today. One of the bonuses of starting to cook meals from recipes (new for me) is that I can make a double batch and freeze a portion. Having a prepared meal that can be defrosted and heated is a real time saver. Can’t believe I haven’t done it till now.

Maintenance Round 2, Week 11, Day 5 – 9/8

Weight: 124.8 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 106
2-hour PP: 103

Melatonin – wow. Slept well and woke feeling rested and refreshed for the first time in a long time.

Maintenance Round 2, Week 11, Day 6 – 9/9

Weight: 124.6 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 104
2-hour PP: 106

I had a leisurely morning. It’s always a treat to be able to wake naturally instead of by alarm clock.

Maintenance Round 2, Week 11, Day 7 – 9/10

Weight: 124.8 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 112
2-hour PP: 104

Ate my meal earlier than usual, but I felt satiated and well fed the rest of the day.

Maintenance Round 2, Week 12, Day 1 – 9/11

Weight: 125 = up .2 pound

Measurements:
Bust: 34″ = down 1″
Waist: 28″ = down .5″
Hips: 33.5 = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 97

Finally lost most of the stress/cortisol fat gain!  I began taking Ashwaghonda a few days ago to help lower my cortisol levels, and though I know it will take a few weeks to really kick in (and only if I work hard at lowering the stress), I believe the benefits may be starting.

Maintenance Round 2, Week 12, Day 2 – 9/12

Weight: 124.5 = down .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 104
2-hour PP: 101

Getting to bed early is a challenge when my job makes me work late hours. But I have managed to do it the last few nights and it’s paid off with feeling better and lower blood sugars. And losing some of the stress/cortisol water weight. 🙂

Maintenance Round 2, Week 12, Day 3 – 9/13

Weight: 124.2 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 122
2-hour PP: 121

I did a poor job of managing my anxiety yesterday, went to bed later than I should have, and still stressed, and now I can see the connection and result. If ever I kidded myself that not dealing with the stress had no impact on my health, today clearly showed me otherwise.

Maintenance Round 2, Week 12, Day 4 – 9/14

Weight: 124.8 = up .6 pound

Ketostix: Weak

Blood Glucose:
Fasting: 95
1-hour PP: 112
2-hour PP: 106

I cooked chili lime chicken thighs in my Instant Pot. and enjoyed eating a really tender and flavorful dish. And it cooked in minutes, not hours!

Maintenance Round 2, Week 12, day 5 – 9/15

Weight: 125 = up .2 pound

Ketostix: Weak

Blood Glucose:
Fasting: 104
1-hour PP: 106
2-hour PP: 122

A huge spike in my 2-hr PP, likely due to still not getting a handle on my stress and excess cortisol.

Maintenance Round 2, Week 12, Day 6 – 9/16

Weight: 123.5 = down 1.5 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 103
2-hour PP: 90

I really enjoyed the lamb shanks I made in my Instant Pot. Hard to believe, but it was the first time I’ve ever eaten them, let alone cooked them.

Maintenance Round 2, Week 12, Day 7- 9/17

Weight: 123.8 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 113
2-hour PP: 108

Worked a twelve-hour shift, and I’m exhausted.

Maintenance Round 2, Week 13, Day 1, 9/18

Weight: 124.2 = up .4 pound

Measurements:
Bust: 34″ = no change
Waist: 28.5″ = up.5″
Hips: 33.5″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 94
2-hour PP: 103

I was glad to see better blood sugars, but disappointed to have increased my waist size. Just a small amount, but still…

Maintenance Round 2, Week 12, Day 2 – 9/19

Weight: 125 = up .8 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 131
2-hour PP: 119

Wow – and not in a good way. Look what just four ounces of banana did to my PP’s! Not good.

Maintenance Round 2, Week 13, Day 3 – 9/20

Weight: 125.2 = up .2 pound

Ketostix: Weak

Blood Glucose:
Fasting: 99
1-hour PP: 110
2-hour PP: 106

A busy day.

Maintenance Round 2, Week 13, Day 4 – 9/21

Weight: 125.5 = up .3 pound

Ketostix: Weak

Blood Glucose:
Fasting: 101
1-hour PP: 108
2-hour PP: 113

Another twelve-hour shift, and lousy PP’s. 🙁

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