Despite having two tablespoons of heavy whipping cream in my morning coffee, twice each day, I achieved 27 hours of Glucose Ketone Index (GKI) <1, and at least 85 hours of GKI<3.
Results were close to what I did with water-only, and my different exercise pattern explained some of the lag in getting to my GKI targets.
My wife Lisa did the same fast, and her results were even better:
She had GKI<1, the highest therapeutic level, for 60 hours, and has had GKI<3 for about 100 hours as I write this.
As my daughter-in-law would say, Lisa smashed my face!
Note also the significant difference between her results on the coffee and cream version of the fast as compared with the water only.
Some key observations:
- Her GKI was much higher at the start of the water-only fast. This was because her last meal before that fast was taco salad with chips, along with two cinnamon rolls with frosting.
- In the coffee and cream fast, by contrast, she was in nutritional ketosis from the start, and was below 3 on the GKI at just 16 hours, a full 10 yours earlier than on the water fast. She reached GKI<1 at 25 hours, almost a full day ahead of what she had done in January on the water-only fast.
- The big lesson here is that coming into a fast already in ketosis dramatically improves the results, to the point that even with up to four tablespoons of cream per day her readings were far better than those when she started a water-only fast from a high-carb state.
Importantly, we supplemented magnesium and sea salt daily throughout the fast to keep electrolytes in balance, and broke the fast with a small meal of scrambled eggs, bacon, cream cheese and guacamole to prevent refeeding syndrome.
Lisa and I both found this fast immeasurably easier than a water-only fast, both because of the taste of cream and also because we didn’t get the caffeine-withdrawal headaches.
We may try a black-coffee version of the fast sometime, but with results like this that are relatively easy I think including a little cream will be our standard practice for the preventive fasting.
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