Normally I would say: Kristen will join us on Monday, July 20 – but please welcome her now! And I do, but in this case have more to add. In addition to being a Protocol Participant, Kristen has volunteered to take part in what I hope will be an exciting experiment.
As many of you already know, science has begun an unprecedented study of our Microbiome — our gut bacteria — that appears to control almost everything about us, including brain function, heart health, insulin resistance or sensitivity, obesity or slimness. And even, in the latest discovery, the new knowledge that Parkinson’s disease begins in the gut and then travels up to the brain!
Naturally, the search is on in Big Pharma to find a way to market this and make it the next Magic Bean — the pill you take that allows you to eat all the junk food in the world and remain slim. I don’t believe that’s possible, since it’s already clear that our Microbiome changes depending what and how we eat. Some studies already done show that the Microbiome can be quickly changed by infusion or even fecal transfusion, but aside from curing C. Difficile, which you normally get in hospital — the other ‘cures’ don’t last. That’s because the good bacteria are once again wiped out by the bad bacteria created by eating bad foods.
My hypothesis is that an unhealthy Microbiome can not only be changed to a healthy one — thereby having the host go from insulin resistance to insulin sensitivity, for instance, accompanied by loss of excess adipose and visceral fat — but that eating properly will keep the Microbiome healthy. No Magic Beans required.
Kristen will test her Microbiome before she begins Protocol. Six to eight months after that, new labs will be done and she will test her Microbiome again. I believe that result — like her lab results, will show improvement, likely to the same degree. Yes, it’s a small sample of N=1, but results are results. Please follow Kristen’s exciting journey as she (and we) discover just how far we can heal ourselves.
Kristen’s Introduction:
Hey, all. I’m fifty-five, 5′ 6″ and weigh 157. My metabolic blood test results and consult with SugarFree showed that I’m in the early stages of diabetes, am hyperinsulinemic and hypothyroid, am carrying fat around my middle and have high triglycerides, with a really high trig/HDL ratio. Which means a higher risk for heart disease. I’m also tired all the time, have little of the vim and vigor I used to take for granted, and my clothes are too tight.
How did I get here? Last year at this time, after over a month on the HCG diet, I was wearing my skinny jeans. Woo-hoo, right? Wrong. Because real life intervened. I began eating all of the carbolicious foods I’d assiduously avoided for so long — ice cream, french fries, snack foods, you name it, and I began eating out a lot, and so late in the day it was really night. Boom! Didn’t take long to gain twenty-eight pounds. I felt lousy and went back to the HCG clinic to see if I couldn’t repeat my past success. “Sure” they said, “no problem.”
Four weeks into my second round of HCG I’d lost only four pounds, and was literally starving! The clinic advised me to “drink more water” or cut out my only very thin bread stick, which I did, but the scale would not budge. I knew deep down that the clinic doctor did not have my best interests at heart, and believed he lied to me. I needed information and some straight talk.
I did a search under “HCG and starvation mode'” which led me directly to this site and SugarFree. I wrote her immediately, and she urged me to throw out my HCG post-haste, which I did. I had done a lot of thinking on what the rest of my life would entail and at the top of my list I’d written “excellent health,” as it’s my belief that every other type of fulfillment hinges on a sound, functioning body, so everything about her long-term approach to health and healing on Protocol made absolute sense to me.
I had no idea my body was so out of whack, but it was a sobering moment to see so many abnormal numbers on my blood tests. I understand that nothing will happen overnight, since a lifetime of improper eating has gotten me to this point, but I’m anxious to get started. I’m thrilled to have found SugarFree and this community, as well as a reliable way to accurately measure my health and well-being that doesn’t involve a number on a scale.
I’ve always embraced the philosophy that when the Student is ready, the Master appears. That’s why I’m here. Bring it on.
Protocol Round 1, Week 1, Day 1 –7/20
Weight: 157.5 pounds
Measurements:
Bust: 41″
Waist: 34.5″
Hips: 39.5″
Meal:
— 13 oz pork chop
— 8 oz kale
— 5 oz green beans
— 1 oz sweet potato
— .75 T butter
— .75 T duck fat
FitDay Stats:
Calories: 746
Fat: 49 grams (59%)
Protein: 61 grams (33%)
Carbs: 15.8 grams (8%)
Ketostix: negative
Blood Glucose:
Fasting: 113
1-hr PP: 110
2-hr PP:93
This weekend I got a DEXA scan – a high-tech machine that measures the fat everywhere on your body, your bone density (spine, legs and arms) and muscle mass in different places.
I’m starting out with very sobering stats – 39.1% body fat, which classifies me as morbidly obese. I seem a bit pudgy to look at, but that’s all. Yet my scan showed that I am carrying a lot of unhealthy visceral fat around my organs and, as SugarFree says, “You have the high triglycerides and fasting insulin to support this information.” How’s that for ground zero? I’m a positive thinker, and I’m here to look at the bright side, so even little changes can mean a lot.
[Note: Kristen, welcome! As you say, little changes mean a lot, and Protocol will help you make those changes over time. Your DEXA was actually a bit worse than you describe, for although your *overall* body fat is 39% — the fat now entwined around your heart, liver and other organs (visceral fat, the most dangerous kind, not least because it’s hidden yet affects your heart, arteries and liver function) is 42%, and the fat around your thighs, hips and legs is 43.5%.
What is truly scary is how many others are walking around as TOFIs (Thin Outside, Fat Inside), and being given a thumbs up by their doctors, who only use BMI as their measurement of health. And guess what? Given your height and weight, your BMI is 24.9 – right at the top of ‘normal weight’! But a real look inside you says the BMI is useless (as we all should know by now, especially doctors) and that there’s nothing ‘normal’ there at all.
What’s also disheartening about the DEXA is that it shows your lean muscle mass has severely deteriorated, and – due to that, and the HCG (and other) starvation diets you’ve gone on over the years – your Resting Metabolic Rate has shrunk to 1261 calories per day.
Not good news – but all, every bit of it – reversible. :)]
Protocol Round 1, Week 1, Day 2 – 7/21
Weight: 155.5 = down 2 pounds
Meal:
– 8 oz broccoli
– 1 T duck fat
– 1 T butter
– 4 oz collard greens
– 8 oz chicken liver
– 1 oz onion
FitDay Stats:
Calories: 759
Fat: 50.9 grams (60%)
Protein: 61.8 grams (33%)
Carbs: 13.5 grams (7%)
Ketostix: negative
Blood Glucose:
Fasting: 96
1-hour PP: 104
2-hour PP: 109
I was hungry in the evening, so I drank a cup of green tea. It went a long way toward curbing my hunger pangs, but I couldn’t get to sleep until after midnight. Maybe the caffeine was too much? This morning I was up early, and began preparing my meal at ten. I was a little nervous eating so early in the day, but SugarFree says if I’m hungry I should eat, and I was hungry! Chicken livers are an acquired taste. I made a chicken liver and onion omelet in an attempt to hide the livers, but there were still there! But hey, if it heals what ails me, I’m game.
Protocol Round 1, Week 1, Day 3 – 7/22
Weight: 154.5 = down 1 pound
Meal:
— 14 oz chicken thighs
— .5 T butter
— .75 T duck fat
— 8 oz spinach
— 9 oz asparagus
— 1 oz brown rice
Fit Day Stats:
– Calories: 777
– Fat: 50.4 grams (58%)
– Protein: 62.2 grams (34%)
– Carbs:16.6 grams (8%)
Ketostix: negative
Blood Glucose:
Fasting: 86
1-hour PP: 113
2-hour PP: 106
I’m getting into a whole new groove! I eat my meal before noon, and the late night cravings are dissipating. My chicken thighs and asparagus were divine and I didn’t feel deprived at all. I thought about the HCG diet with no fat, and wonder how I did it! It’s nice to feel good about what I’m eating, not for weight loss, but for real healing and health. It’s a totally different approach to long-term change that’s way more inspiring and motivating than what I was doing before. Kudos to SugarFree!
Protocol Round 1, Week 1, Day 4 – 7/23
Weight: 153 = down 1.5 pounds
Meal:
9 oz salmon
8 oz swiss chard
6 oz artichoke hearts
1 oz red potato
1.5 T butter
1.5 T duck fat
Fit Day Stats:
– Calories: 762
– Fat: 51.6 grams (60%)
– Protein: 59.9 grams (33%)
– Carbs:14.5 grams (7%)
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hour PP: 106
2-hour PP: 101
I’ve had a lot of energy–up early, raring to go! I feel really good. Protocol agrees with me, and I’m not hungry during the day or evening after my big, early meal. 🙂
Yesterday I threw out every single condiment and container that had any sugar or preservatives in them. I found only a very few that were keepers. There was something so liberating about tossing them all, and realizing that going forward I will make everything I want from scratch. I love that!
[Note: Kristen, one of the reasons you’re not hungry is because you are now in the early stages of lipolysis – and burning/consuming your own excess adipose fat. Hundreds of calories of it. :)]
Protocol Round 1, Week 1, Day 5 – 7/24
Weight: 152.5 = down .5 pound
Meal:
9 oz sirloin steak
8 oz kale
8 oz mustard greens
3 oz red pepper
.5 T butter
.5 T duck fat
Fit Day Stats:
– Calories: 786
– Fat: 53.6 grams (61%)
– Protein: 59.7 grams (31%)
– Carbs:16.2 grams (8%)
Ketostix: trace
Blood Glucose:
Fasting: 93
1-hour PP: 114
2-hour PP: 99
Feeling good, slept great! I enjoy every morsel of every meal. The sirloin steak was delicious, as were all the greens. 🙂
Protocol Round 1, Week 1, Day 6 – 7/25
Weight: 152 = down .5 pound
Meal:
8 oz chicken livers
2 eggs
8 oz spinach
12 oz broccoli rabe
1 T butter
1.5 T duck fat
Fit Day Stats:
– Calories: 740
– Fat: 50.0 grams (61%)
– Protein: 61.9 grams (33%)
– Carbs: 10.5 grams (6%)
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hour PP: 101
2-hour PP: 94
I feel good. Got all of the chicken livers down and they were pretty tasty. I added lemon juice, garlic and fresh sage. I kept envisioning all of the good things they were going to do for my body. 🙂 It’s baby steps in the right direction.
Protocol Round 1, Week 1, Day 7 – 7/26
Weight: 151.5 = down .5 pound
Meal:
9 oz salmon
8 oz swiss chard
7 oz mustard greens
.5 oz whole wheat spaghetti
1.5 T butter
1.5 T duck fat
Fit Day Stats:
– Calories: 769
– Fat: 52.0 grams (60%)
– Protein: 61.5 grams (33%)
– Carbs:13.5 grams (7%)
Ketostix: small
Blood Glucose:
Fasting: 86
1-hour PP: 93
2-hour PP: 82
I woke up this morning not hungry at all. I slept nine hours like a log, something I haven’t done in ages. Protocol agrees with me. I look forward to tomorrow when I get to take my measurements!
[Note: Wow – look at those meter readings – no red ink at all! Hubba Hubba. :))]
Protocol Round 1, Week 2, Day 1 – 7/27
Weight: 151.2 = down .3 pound
Measurements:
Bust 39″ = down 2″
Waist: 33″ = down 1.5″
Hips: 38.5″ = down .5″
Other areas = down 6.25″
Meal:
15 oz. chicken thighs
8 oz kale
6 oz kohlrabi
.75 T butter
.5 T duck fat
1 oz corn
Fit Day Stats:
– Calories: 753
– Fat: 50.1 grams (59%)
– Protein: 59.8 grams (33%)
– Carbs:15.9 grams (8%)
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP: 112
2-hour PP: 101
I’m very encouraged by my measurements today. Aren’t the measuring tape and the glucose meter much better signs of success than the scale? I like how Protocol is turning my usual approach to slimming on its head. I haven’t had much of an appetite, due to my consuming my excess adipose fat. My chicken thighs were scrumptious though, and I really liked the kohlrabi. I never would have picked it up at the market if it hadn’t been for SugarFree! Thank you so much for all you do. 🙂 The corn played havoc with my 1-hr. PP, and I’m not surprised. I love corn, especially popped, but it doesn’t make me feel really good. That’s all part of this learning process.
[Note: First, what a week – you lost an incredible 10.25 inches! Second, yes the corn spiked your blood sugars, but instead of going up an hour later (as you had done early in the week), they went down as they should have. Give corn a try next week on Maintenance, and it will probably work for you.]
Protocol Round 1, Week 2, Day 2 – 7/28
Weight: 150.5 = down .7 pound
Meal:
13 oz pork chop
8 oz broccoli
5 oz string beans
1 T butter
.75 T duck fat
Fit Day Stats:
– Calories: 751
– Fat: 51.9 grams (62%)
– Protein: 60.7 grams (34%)
– Carbs: 10.1 grams (4%)
Ketostix: small
Blood Glucose:
Fasting: 91
1-hour PP: 101
2-hour PP: 89
Slept really well. Super busy day – enjoyed my meal though. My energy is good and steady.
Protocol Round 1, Week 2, Day 3 – 7/29
Weight: 150.5 = no change
Meal:
9 oz salmon
8 oz swiss chard
6 oz collard greens
2 oz pumpkin
1.5 T butter
1.5 T duck fat
Fit Day Stats:
– Calories: 766
– Fat: 52.3 grams (61%)
– Protein: 60.1 grams (32%)
– Carbs: 13.4 grams (7%)
Ketostix: small
Blood Glucose:
Fasting: 82
1-hour PP: 91
2-hour PP: 97
Slept really solidly again. Getting up in the middle of the night had become such a habit, I wasn’t even aware of how it disturbed my sleep until now. I feel much more refreshed in the morning.
I adore salmon, so today’s meal was fabulous. SugarFree said I can start Maintenance next week. I’m happy about that, but I have to say that Protocol has been so much easier than the HCG diet and I feel about 200% better than I ever did on any other diet. Hurrah! I’m making progress slowly but surely. Like SugarFree said, it will be interesting to try corn next week again (with more fat) and see how I react. My blood sugar readings seem to be getting a bit lower and more stable.
Protocol Round 1, Week 2, Day 4 – 7/30
Weight: 150 = down .5 pound
Meal:
8 oz chicken livers
2 eggs
8 oz spinach
6 oz artichoke hearts
1 oz red potato
1 oz onion
1.5 T butter
1.5 T duck fat
Fit Day Stats:
– Calories: 812
– Fat: 57.4 grams (63%)
– Protein: 56.0 grams (29%)
– Carbs: 17.9 grams (8%)
Protocol Round 1, Week 2, Day 5 – 7/31
Weight: 150 = no change
Meal:
9 oz sirloin steak
8 oz kale
8 oz collard greens
.5 T butter
.5 T duck fat
Fit Day Stats:
– Calories: 760
– Fat: 53.3 grams (63%)
– Protein: 58.8 grams (32%)
– Carbs: 11.1 grams (5%)
Ketostix: small
Blood Glucose:
Fasting: 93
1-hour PP: 102
2-hour PP: 91
Today was my Maintenance consult, so I’m mentally preparing myself for the transition on Monday. I feel good eating all of my greens!
Ketostix: small
Blood Glucose:
Fasting: 102
1-hour PP: 110
2-hour PP: 97
Everything is going well. I’m super busy but managed to come home to cook my meal. My energy level is good and I’ve remained very focused. Protocol agrees with me.
Protocol Round 1, Week 2, Day 6 – 8/1
Weight: 150 = no change
Meal:
8 oz salmon
8 oz broccoli
9 oz asparagus
1.5 T butter
1.5 T duck fat
1 oz brown rice
Fit Day Stats:
– Calories: 787
– Fat: 52.1 grams (58%)
– Protein: 61.6 grams (34%)
– Carbs: 16.6 grams (8%)
Ketostix: moderate
Blood Glucose:
Fasting: 92
1-hour PP: 104
2-hour PP: 97
Protocol Round 1, Week 2, Day 7 – 8/2
Weight: 149.5 = down .5 pound
Meal:
8 oz chicken liver
2 eggs
8 oz spinach
6 oz artichoke hearts
1 oz red potato
1 oz onion
1.5 T butter
1.5 T duck fat
Fit Day Stats:
– Calories: 819
– Fat: 51 grams (56%)
– Protein: 63.8 grams (31%)
– Carbs: 26.7 grams (13%)
Ketostix: small
Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 97
I’m anxious to start Maintenance as I’m beginning to feel a little bit hungry, so the added calories will be nice! I also look forward to getting out the tape measure. Yesterday I slipped on a pair of pants I haven’t worn in a while. They weren’t loose, but they fit!
Maintenance Round 1, Week 1, Day 1 – 8/3
Weight: 149.5 = no change
Measurements:
Bust: 38.5″ = down .5″
Waist: 32.5″ = down .5″
Hips: 38.5″ = no change
Other Areas: = down 2.25″
Ketostix: small
Blood Glucose:
Fasting: 101
1-hour PP: 114
2-hour PP: 103
Feeling good. Ran into a friend who said that I’m shrinking! I like eating early in the day. It’s amazing how much ME time that frees up in the evening. I’m waiting for the day when my meter readings are consistently in the 90’s. I’ll consider that a great achievement, even beyond the weight and inches lost.
[Note: Kristen, you’ve had a great second week! You lost another 3.25 inches of fat, and your blood sugars have had a few days in the black. Truly good (and stable) meter readings will take several more months to achieve. Remember – you didn’t get here in a few weeks, and you won’t be able to repair the damage at the cellular level in a few weeks. Or even a few months. Patience, Grasshopper! :)]
Maintenance Round 1, Week 1, Day 2 – 8/4
Weight: 150 = up .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 98
1-hour PP: 92
2-hour PP: 88
I felt lethargic when I woke. I’m eating lots of calories and fat but it’s taking my body some time to adjust. Today’s meal was filling and delicious. It took me longer than usual to eat, but I was really hungry and couldn’t wait to get at it. After I ate I felt drowsy, but happy when I took my PP readings. They are the lowest they’ve been!
[Note: That’s the direct result of all the fat! Fat slows down the conversion of carbohydrates into glucose, which better and more efficiently allows your insulin to do its job. So isn’t it great that nutritionists immediately tell new diabetics to eat a “low-fat diet”? Not.]
Maintenance Round 1, Week 1, Day 3 – 8/5
Weight: 149 = down 1 pound
Ketostix: small
Blood Glucose:
Fasting: 86
1-hour PP: 94
2-hour PP: 89
Very busy day, eating on the job! The guys I work with have probably never seen someone eat so many greens at one sitting. Thank you for the encouragement, SugarFree!
Maintenance Round 1, Week 1, Day 4 – 8/6
Weight: 151.5 = up 2 pounds
Ketostix: small
Blood Glucose:
Fasting: 92
1-hour PP: 90
2-hour PP: 84
SugarFree explained that my slight gain is likely due to insufficient salt intake. I’m going to drink 1/2 tsp chicken bouillon in warm water with my meal for at least a week.
I still think of chicken livers as medicine. I want to make the chicken liver pate that everyone raves about, but SugarFree still has to tweak the recipe for me.
Maintenance Round 1, Week 1, Day 5 – 8/7
Weight: 150.5 = down 1 pound
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP: 90
2-hour PP: 96
I enjoyed my steak today, and enjoyed my meter readings even more. My Resting Metabolic Rate of 1261 calories per day (on my body fat test) is no longer relevant, as I’m eating many more calories than that now and the measuring tape has yet to show it!