We're doing a "Keto Test Group" at our gym

(Cliff Arnold) #1

We are going to be running a three month “Keto Test Group” to see what we can come up with for results. I would like opinions on other “easy to track or implement” parameters/measurements/etc.

This is how it is currently structured…

Test Group A: Strict Nutritional Ketogenic Diet ONLY
Test Group B: Nutritional Ketogenic Diet & Exogenous Ketones (Keto//OS)
Test Group C: No diet change; Exogenous Ketones (Keto//OS) ONLY

We are encouraging everyone to get a full blood and lipid panel before it begins.
We are also encouraging everyone to meet with their doctor if there are any concerns of them changing their diet/WOE.
Signing of a waiver before start.

We will be testing glucose and ketones (via blood - Precision Xtra) for each participant a minimum of twice a week. Both in fasted and fed states. All participants will provide their own lancing device or purchase one from us. We ordered 400 strips each (glucose/ketone) and 3 meters. Participant can purchase additional strips from us if they want to test on their own or at an increased frequency. We have some that will also likely buy their own meters
Full food & activity log for all participants
Daily checklist/rating system of “Head to Toe” assessment (feel/look/notice/etc) - working on this… :confused:
InBody (weight & body composition) @ start and every 30 days
Physical body measurements @ start and every 30 days

Currently we only have 2 people that have done Keto before, and 2 (myself and my wife) that has been LCHF for a few months and are currently transitioning to Keto as of a week ago. We are suggesting that it only be done if the person is genuinely going to agree to the tracking and stick to it throughout the 3 months.

Any other ideas on things that are easy to track?
Any suggestions of templates for food logs, body assessments, calculators, etc?

Thanks to all who offer information and suggestions

(Michelle) #2

Wish I could participate in that experiment with others

(Retta Stephenson) #3

Sleep: time and quality
Blood pressure

Both easy to track/check.

Great idea. It will be fascinating to see the results as they come in.

(Jamie Hayes) #4

Cliff

How long will the test go for?

Are you charging participants extra?

Jamie

(Michael Wallace Ellwood) #5

Sounds interesting.

As a matter of interest, for the “fed” state measurement of ketones, how long after eating would people be supposed to wait?

I’ve heard that you should wait until at least about 4 hours after eating before attempting to measure ketones (but I suppose it depends on what exactly you are trying to find out from the measurement - i.e. is it the immediate effect of eating on ketones, or whether you can get back into ketosis in a reasonable time, even if temporarily kicked out of it).

(Stickin' with mammoth) #6

An easy technique is the full body scan where you sit comfortably or lay down for a few minutes at the same time every day, close your eyes, and focus on different parts of your body to see how they feel.

For instance, you could spend a minute remembering what your feet felt like this morning, at work, walking to and from your car, on the treadmill, climbing those stairs, etc. Then do the same for your knees, your legs, your lower back, your neck, your head–whatever are hot spots for you. The whole thing only takes about fifteen minutes. Do this consistently and you’ll get into the habit of paying attention to and remembering important details, which makes it much easier to notice improvements when they come incrementally. You’ll literally be rewiring your brain.

Maybe you could have each person do a daily scan and emphasize one or two areas they’d like to see functionally improve.

Another barometer might be basic isolation exercises to track strength gains–biceps, pecs, quadriceps, and grip.

Good luck, this sounds intriguing!

(Cliff Arnold) #7

Thanks Retta. Both an easy add and easy to accomplish in little time.

(Cliff Arnold) #8

Jamie,
It is a 3 month time period and each member pays $80 (to offset the 3 monitors, lancing device for each person, the 24 each Glucose & Ketone test strips, etc…), those that are choosing a group with the exogenous ketones will also be responsible to pay for their 3 month supply (dependent on how much they are going to consume).

(Cliff Arnold) #9

Yeah the structure I had started kind of followed that logic… Head to toe, different major muscle groups and joints. Of course head and neck. I totally agree that being CONSCIOUSLY self aware is a great state to be in and worth the time you commit to it.

We currently have about a 75/25% split on those that are going to be working out vs. no additional physical exertion other than normal working day.

We are hoping to get some positive results.
Thanks BaconMeCrazy

(Stickin' with mammoth) #10

I’m psyched to see what you find. Have fun! Keto on!

(Cliff Arnold) #11

Mike,
We were going to use 2 hrs. after eating, since it is kind of the happy middle ground for glucose and ketones. Those with stricter schedules or can’t make it in at that time period, we will document time since last meal. I’m sure some of the members will be purchasing their own meters and increasing the frequency that they test. We will ask them to record that data as well, so we can include it in.

My wife and I have burned through 50 glucose and 50 ketone strips (blood) in 1 week of trying keto. I find that the oddest meals seem to kick me out, such as a spinach salad.
spinach, cheddar cheese, & ground beef. One day I tried 2 Tbsp olive oil and 1 Tbsp balsamic vinegar and the other day I tried 4 Tbsp Litehouse Organic Rosemary Balsamic both days kicked me down like .4mmol within one hour, placing me at .4mmol and .3mmol the other time. Both times took approx. 4 hours to hit .5 mmol again. HAS to be the dressing (I’m guessing).

Wow… sorry about the tangent. Thanks Mike

(Cliff Arnold) #12

Yes sir. KCKO!

(Michael Wallace Ellwood) #13

No, it’s all good. :slight_smile: Thanks for the comprehensive reply Cliff.

I’d love to test (ketones) more frequently, but I’m a bit too mean with the strips. :slight_smile: