Karim's Extended Fast Tracker - come along for the ride

[Alpha]

Another observation… I’m generating a lot of heat… I think it’s the protein shake

from the video you posted of Dr Bikman your white fat maybe becoming uncoupled producing more heat.

[Karim_Wassef]

Actually, it’s not that hard.

Sit in a tub with a known volume of water at a known starting temperature… measure the change in temperature of the water over time … calculate heat flux.

The ice tub would work great for this.

[Karim_Wassef]

metabolic rate as a function of multiple variables, including refeed and breaks

This is very applicable especially the concept of different people’s metabolic adaptation and the myth of broken metabolism…

I think it supports cyclic fasting also.

I also think that the discussion of a super-charged metabolism pre-fast for off-season bodybuilders applies to my pre-fasted state. I was not at maintenance given that I was regularly fasting 3 days a week and then stopped the week prior and ate 6000 cals a day every day.

[Karim_Wassef]

I decided to skip the protein shakes for the 4 days. If I was to do another 3 week EF, I’d probably go for it, but when I dug into the results, it really showed that the only place I lost lean mass is where I was too lazy (found excuses)… If I had done the squats, I think I could have reduced the loss there substantially.

Also, it wouldn’t help compare the EF to the CF (cyclic fast)… too many variables changing. I’m going to maintain the Leucine.

[Karim_Wassef]

I went back to compare the smart scale to the DEXA results

I’m not sure which is more wrong during the extended fast state: DEXA or the digital scale:

But in the fed state, they’re actually decently close. I’ll try to import the hydration data to make them match, but I’m not sure if the DEXA data is accurate in a fasted state anyway.

[Karim_Wassef]

Ok… here’s the update

I marked the out of target GKI points in red. That 7.41 outtage was the result of excessive exercise. Interesting that there’s still some sub 1 points this far into the break/phase 2 stage.

Also, it took 4-5 days to get into autophagy for Phase 1… and about 4-5 days to get out of autophagy.

[Karim_Wassef]

more on the disconnect between lean mass and metabolic rate…

[Karim_Wassef]

I ate a lot yesterday too, but the food flux looks balanced now…

I ate so much that I ended the night at 91G, 0.8K, 6.3GKI… that’s basically my pre-fast condition.

This morning I woke up to 79G, 1.3K, 3.4GKI… so close to phase 2 target.

My soreness is getting better. I wonder if the depressed GKI is a function of the rebuilding of broken down leg muscle or just overconsumption of protein and carbs.

Given that it took me 4 days to get into autophagy and 4 to get out, it will be interesting to see what the 4 fast / 3 feed cycle will do.

I think I’ve run the post-fast inertia to its conclusion so the break has done its job and now I can start phase 2 feeling well recovered. Tomorrow is day 1 again and a fresh start.

[Karim_Wassef]

glycolysis vs gluconeogenesis energy use (17 minutes in)

Glycolysis generates 4 units of ATP from glucose
Gluconeogenesis 6 units of ATP to make glucose from amino acids … -2 ATP

[Don_Q]

Great video!

Here is a follow up vid by T DeLauer’s guest that nicely summarizes how energy balance, calorie partioning, and hormones intersect. Not earth shattering, but a nice summary. He’s got some interesting content on his channel you might enjoy.

[Karim_Wassef]

Thanks. I’ve been following Mike since I started keto. He’s pretty good.

I actually followed them both so it was nice to see them collaborate.

The missing elements are TIME and SPACE effects of hormones: Is it possible to have mToR in one region and AMPK in another? Is it possible to time feeding/fasting/lifting/sleeping to stimulate targeted hormonal switches?

[Karim_Wassef]

I think this is just beautiful… it shows how mitochondria actually make energy…

[Alpha]

amazing

even though I did not understand anything.

[Karim_Wassef]

It’s a tiny rotating machine made of protein molecules. It has a fan blade structure that moves like a waterwheel but uses proton flow instead of water to go. The shaft has a bent end that pushes against three chambers, kind of like a rotary engine and as it rotates, it sucks in ADP then crushes it against a phosphor molecule to make ATP, and then spits it out in the last chamber before repeating.

It’s a little motor… complete with blades, shaft, rotor, chambers, and it’s what makes us go.

And then to make the protons on one side more than the other, there are other parts that basically “pump” them back from one side to the other… basically creating a “battery” with positive and negative charge on opposite sides… a battery to make the motor go round…

All the Krebs cycle and other chemistry is just describing the way the molecules & charges flow, but it’s so dry compared to the awesomeness of these very cool molecular machines. We’re made of tiny nanobot like parts…

Just had to share

[Don_Q]

That’s pretty awesome. I don’t totally get how it works, but it’s truly a thing of beauty. I gotta figure out how to make that a screen saver…

[Karim_Wassef]

I bet you could make a wood model of it. It’s really elegant.

[Karim_Wassef]

Phase 2 - day 1

Electrodermal is just the place where I store my ketone info since the apple health app doesn’t capture ketones.

Here’s the average over the phase 1 fast:

Feeling good but I might have caught a cold from my little one. Hopefully the UV therapy will help boost my immune system and fasting always helps.

[Karim_Wassef]

On protein to maintain muscle and muscle as the “organ of longevity”…

[Karim_Wassef]

And protein cycling to create a growth stimulus without the risks of mToR driven illness… basically cyclic is good, chronic is bad.

[RightNOW]

Thanks. This interview has kind of blown my mind and made me rethink the actual-fasting concept.

I got his ‘longevity diet’ but I think I meant to get the ‘fasting-mimicking diet’.