Time for an update......

It has been a while since I updated the blog and a while since I was firmly in ketosis and regularly compliant exercise wise. As I now am at least fully in ketosis and getting there exercise wise I thought it timely to provide a full response to a question raised on the M FB Group.


For me ketosis frees me from the daily concerns M often provides. Should I walk with a colleague between meetings or can I somehow make a taxi seem needed? Walk uphill with friends or meet them there?‎ Walk or drive? These days the answer is quite simple walk and without ever needing to stop to tie a shoe lace. Simply ketosis allows me normalcy for aerobic exercise. Still no lifting for me but the above is a boon.


It also allows me to exercise at a higher level. Before ketosis my best ever 50 min treadmill‎ session was with an average speed of 7.4kmph. In ketosis today I started at 7kmph and averaged 8.1kmph, that is below my in ketosis PB of 8.9kmph achieved last year, but only my 4th session after a little hiatus so am expecting improvement over coming weeks.


With the ability to exercise comes better weight control as I find diet alone does not allow me to lose weight. Ketogenic diet with exercise does.




Finally will be giving this regime a few more weeks and then testing cholesterol. Exercise combined with a keto diet absent carbs and dairy will I hope bring my levels down.

150km covered in 7 days of walking

I had set myself the target to cover 150km during the annual McArdle's walking week and am delighted I managed it - included were several long walks, some good treadmill sessions, a game of cricket and a final day of 29km. Stuck broadly ketogenic throughout the week and easily covered 10km yesterday without really trying to go out of my way. Want to incorporate daily exercise of at least 10km from here and will focus, this next week, on treadmill.

Am taking cholesterol drugs presently and will retest my levels in around 3-4 weeks.

The only disappointment after the week was no weight loss - am hoping this means muscle is replacing fat!!!!

Its been a while - ketosis still working..

1st day back in the gym for a while today and a 50min 7.5 kmph session was a reasonable start - have been exercising plenty mostly walking out doors and now plan to refocus on the treadmill for 10 days and see where that gets me.


I was reminded of the value of ketosis while on a recent trip to Australia on business.

A week away, where for 3 1/2 days I walked at pace with a colleague through streets of Melbourne and Sydney. Up hills and in a hurry without problem. Yet on the final day I over indulged on the carbs front and was given a reminder of how debilitating that can be. Out of the last meeting of the day and even before we hit a short hill I had to stop, 4 or 5 more times before we crested I had to again stop, rest and recover.

 A small setback as well with blood test results as cholesterol levels are elevated. While my HDL is at its best ever level of 59 LDL is high at 289 and up slightly on September. have gone back to taking cholesterol medication and will retest. Feel more tired but am hoping this side effect will be temporary.

Daily walks of at least 10km are keeping me active.

Recommitting prior to blood testing later this week

After a week that has seen me walk 60km to or from work I was disappointed by only a 0.1mmol/L reading for ketones this morning. Guess two dinners and some ill-discipline on chocolate front has impacted. Want to really try and up the exercise next week with daily treadmill augmenting the walks. Need therefore to get deeper into ketosis.

Monday morning up at 6am bullet coffee and off walking at pace straight away. 90 mins later in the office.




Mid morning keto snack of cheese and intend to walk home later.




Should be a 25km day....

New normal - much improved on old normal.......

Continuing ketogenic and continuing to prosper 15,000 steps a day now normal, when in Singapore, with a 10k walk either to or from the office most days, and last week included two cricket net sessions, free to get involved at a far higher level than ever before. Free

A short trip to UK interrupted my improvement and a poor treadmill session was a disappointment last week. That an average speed of only 7.4kmph now disappoints me is a sign of how much I have progressed. A business trip this week has delayed my attempt on a new PB further but am confident I will get a 9kmph session soon. Day to day M really seems now to be a fading memory. I am already factoring in less of a cushion in walking anywhere.

Business‎ trip to Tokyo and have managed to dine carefully and remain in ketosis. New found desire to walk everywhere an irritation to my colleague who wanted to taxi!! Surreal role reversal though he might not have fully recognised it. 

Looking forward to another game of cricket tomorrow and to once again playing unrestricted by M. Also have been delighted by news of a friend who is now trying the Keto diet and is experiencing the exact same elation I did on 1st discovering the power it has last year.

Hope more people will get that incredible boost as time goes by.

Blood tests next week....

Post cricket pain free Monday and year to date PB

Now eating more but generally very keto diet. Played cricket yesterday and a couple of points of note. Normally I hate batting the last 5 overs of an innings as it is the time when one is under most pressure to run and hence I have always been worried by, and often impacted by, M at that stage of a game. Yesterday batted the last 5 overs of our innings without any sign of M and without any opportunity for a run being missed. Also managed to simply focus on batting and probably for that reason did so much better than I have for quite some time.


Then kept wicket for 30 overs (180 squats for those unfamiliar). Normally post match the next morning my quads will be sore - this morning none of that and to cap it off completed by 3rd best treadmill session ever at 7.27km and average speed of 87.kmph, fuelled simply by a coffee and whipped cream this morning.


Significant progress....

Onwards, onwards

Losing track of day number but Monday was a solid day. 6 cheese cubes at lunchtime and 1/2 avocado at 8pm with some fried up Lebanese leftover meat and masses of olive oil.

Walked the 10km home and intend to do the same each day this week, weather permitting.

Slighty sore quads meant no gym yesterday. Intend on a treadmill session today.

Weighed for the 1st time since beginning the fast and down to 79.1kilos from recent levels of 83kg.

Still a way to go....

Initially treadmill session a struggle today due to sore quads and glutes. But once got going second half was very good. Overall 50 mins at 8.1. Coffee with whipped cream and water only consumption thus far today.

Interestingly gym machine had my weight at 77.5kg and body fat down to within range at 21%.....wonder what home scales will read tomorrow. onwards.

Cricket in ketosis - pure pleasure

Wonderful afternoon of cricket. 1st game in memory when I never thought about my M and just played the game.

 Even pre-diagnosis I was always worried about the next run or the next chase in the field today I was free. That's what 10 days of quasi-fast and ketosis can do for you. While I have previously played without too much impediment, since finding ketosis, I have previously spent the game marvelling at that revelation and at what I was not feeling. Today I simply played.

 Started the day early walked to the gym and as glutes a bit tight only did 2.9k in 20 minutes, given game this afternoon. Have done much more than my target of 15,000 steps and all on only two bites of cheese, a Starbucks with whipped cream and a homemade peanut butter, butter, cream and seeds treat.

 Feel awesome!‎

First proper meal in 10 days was Lebanese, without the pitta washed down with two glasses of red.


Sunday has been a day off with only modest food. Tomorrow it's a full day of fasting and treadmill‎, stiffness allowing.

Home and happy...

And today am aiming for a complete fast with just water and two coffees. Yesterday at home in Singapore was not as easy as I had anticipated. Started well with a 20k walk but as the day progressed my snacks became more regular. Still small and keto friendly but....

On keto front did a blood test at 7am and was pleased with the 3.1mmol/L reading.

Today at work has been much easier. Treadmill session finished 5 minutes prematurely when I must have bumped stop button. Average speed of 8.1k and 6 k travelled reflected a slow start. I tried to jog quite soon and that may have been the issue.

Had to slow down and rebuild. However, once in the groove jogged for at least 35 minutes at a max speed of 9.2kmph. Initially disappointed but on reflection had I finished as intended for last 5 minutes, which would have been easy average speed would have been near a PB year, which as 1st treadmill for well over 2 weeks is not too shabby.

Decided to walk home a distance of around 10km, which proved a stroll. Equally easy today has been sticking to my plan of no food. 6pm and two coffees each with butter, water and mint tea is the totality of my consumption. ‎

Enough - heading home

Day 6 and after a night of fitfull sleep, Bristol City playing may have had something to do with it, I awoke a little later than has been customary these last few days. Still the pool beckoned and 50 lengths presented no problem. Could have continued but pace was such that boredom set in, despite the beautiful blue skies above and the early morning warmth of the sun.


Thereafter walked, but less‎ than the last few days, will though reach 15,000 step goal easily, and then treated myself to a taste of several local savouries. Despite my request one vendor insisted on filling the pouch with his spicy squid. Tasty for sure but one spoonful would have been plenty. Some was wasted.

Have decided that I am now in sufficient control of my intake to return to Singapore and continue this fast at home. A fridge full of chocolate and the kids eating beautiful roast potatoes will not tempt me. Instead it will be back to small amounts of cheese and yoghurt and plenty of water, at least for another 4 days and then I'll reevaluate.

Really looking forward to being back at home and to a session on the treadmill tomorrow. Mind and body refreshed and resolve to make ketosis really work toughened. ‎

In the zone

‎Day 5 and finished yesterday with another 50 laps of the pool. Also allowed myself a treat or two, with cheese all but gone (200g has lasted 5 days) and me dreaming of food decided to sample what the fantastic market has to offer. Yesterday it was a small portion (50cents worth) of squid in spicey sauce, exquisite, today 3 small pieces of deep fried belly pork, the remainder donated to an old lady for her dog, though she may well have snacked on it herself. And finally another two spoons of minced chicken. Have also snacked on very keto friendly sunflower kernels. But aim to keep to this very low level of intake for at least 5 more days.

Loving the keto energy I have and this morning uo early again and on the road walking by 7. Two hours later over 12km covered, hills and all and no slower than a brisk walk with a couple of jogs thrown in.


Massage and steam followed. Intend another 50 lengths later and then am aiming for 100 first thing tomorrow. Of course none of this would be possible without ketosis and while it is an effort to get deeply into it the reward is simply stunning. ‎

80 hours in...

80 hours in and am free. Awoke this morning early put swimming trunks on and descended 2 flights of stairs to a 25 metre pool. Jumped in and swam 50 lengths without an iota of McArdle sensation. Arms and legs functioned as I imagine they always should and toward the end I was able to push the pace higher without much issue. Great to be back in this zone of capability‎.

Not surprised as yesterday morning I had abandoned watching the cricket and walked the 10k back to my hotel. Hotter and inclines no less harsh but toward the end I was pacing up the last slope with no sign of cramping or soreness. Calf muscles benefitted from a massage afterwards but clear to me that ketosis was beginning to work its full magic.

In need of a fast

Day two of a week long fast. After a frustrating few months of being in and out of ketosis and after a cancelled business trip opened up a window of opportunity I decided a fast was in order. Koh Samui as ever the location.

My last meal before leaving was a modest cauliflower cheese and yesterday was just water and several very small pieces of cheese in the evening. Plenty of walking, a massage, lunchtime nap and a steam before I headed for bed very early. Slept well and this morning I was already showng deep purple on the ketostick I had brought along. Not enough though to yet feel the total freedom I experienced toward the end of my last fast in summer. ‎Today 12 lengths of the pool was not a struggle but I could feel the tell tale M pain in my arms. Walked for well over 10k this morning and will head out now for a coffee (not normal fast procedure but then my purpose is different). Have allowed myself a few small pieces of cheddar and 3 teaspoons of Greek yoghurt today, along with plenty of water. Feeling good and really should not be frustrated that I am not yet fully in the zone, but I am.

Another long walk and calves that were solid after the morning walk recovered with help of massage. Nearly 20k today. Did have a few sunflower seed kernels to snack on before bed but don't think that should impact ketosis.

Day three. Slept late coffee at 5pm probably not the best idea. Up early and walking. Coffee with butter after 30 minutes and then on 15,000 steps done by 9:45am and now watching a little cricket while sipping my water. Hills climber very easily today and there were some steep long inclines. Ketostick firmly purple. Progress.

Keto works, staying in ketosis is the challenge

Friday 24th January before a business trip and a cricket social has left me

at only 0.2 mmol for blood ketone.

Dinner with friends on Saturday evening may have further diminished level of ketosis as I embark on a 10 day business trip. The cheese board on Emirates has hopefully helped. Aim is to return home a kilo lighter and deeper in ketosis....thats the aim at least.

Up at 6am on Monday to gym but this morning it just was not happening. Knew early and so did not continue. Will focus on diet today and tomorrow and may have a fast if I can fit one in as want to get back in ketosis quickly!!‎

Busy week in Middle East and not until Friday that I managed exercise with a morning walk along Abu Dhabi's Corniche. Not sure on keto but ‎walked at good pace. Sadly very bad indigestion pain for next 24 hourse put an end to exercise. Guess we'll have to start from scratch again next week in Singapore.

Today Monday 9th, after a good keto day yesterday, managed a 50 minute session at 8.1kmph so feel positive about starting again and trying to get back to deeper ketosis and even better treadmill attainment.

Checked keto level this morning and back to 0.4mmol so moving in the right direction. Now to stay in ketosis for a few weeks and see where that gets me!!

still going strong - pleased I stuck to just one Guinness

So far this year I have managed only 7 treadmill sessions but have done plenty of exercise in addition, whether pre-season cricket training or walking round a rugby pitch, with my son for the former and watching him the latter. Each have been good workouts- all above my pre-July 2014 lifetime best of 7.2kmph for a 50 minute session. Today was my best so far this year with 7.05k covered in 50mins (8.5kmph) and am hoping to break my best ever post keto session of 7.35k before month end.

Incentive enough to kep off the carbs - last night while a friend downed several pints of Guinness I stuck to just one and a couple of whiskies. This morning's session ample reward.

A good start to 2015 - more discipline needed.......

10am New Years Day. Work begins in earnest. 24 hour water fast from now begins. ‎Weight too high (83.8kg) and well out of ketosis. 6:30pm and only a few spoons of Greek yoghurt, plenty of water and a few cups of tea. Keeping active with some sorting out to take mind of food. 

Will test keytones again tomorrow and may persist with the fast.

 0.2 per Mmol at 10am this morning. Followed by 10k bike ride during which thighs moaned low level for first km but after fine all the way even when I increased speed marginally for a couple of short bursts. Already feeling the benefit of mild ketosis. 

Day two with only modest eating yesterday of a small amount of cheese and natural yoghurt and down to 81.6 kg at 0.8 mmol on ketone tester. Great start to 2015. Mild headache this morning. 

6th Jan and 1st treadmill session of a New Year, 1st for several weeks but thanks to the wonders of ketosis easily (that may be stretching it but..) managed over 7.4kmph average for my 50 minute session. Distracted talking to a friend in the gym at vital moment so did not get the readout to provide exact number. Really very pleased with the session though and have decided to try and keep every session this year above an average speed of 7kmph. Will require consistency and a good level of ketosis but I think it's possible. 

To provide context up until September 2014 I had never done a 50 minute session at that average speed so 1st up after a break from the gym is a real positive. 

Weigh in and ketone test tomorrow morning.