Fast ended daily life resumes, refreshed, reformed, ready.....

In the end I ate modestly on Day 10 but the fasted to make sure I was well in ketosis for a cricket match on Saturday morning. I certainly was and thoroughly enjoyed my game. Did not score too many but had covered over 10k by the time the game finished.

Post match a meat pie and a couple of beers could not be resisted. Very pleased though that I am now back on track.

I intend to now fast from Sunday evening to Monday evening each week and to make sure I keep my exercise up.

Have also started an Instagram account Mcardle.keto to show some meals and my daily diet for the next few weeks, at least.

Fasting again

16 March

After eating only one modest meal yesterday my fast starts today with travel to Koh Samui this evening. No doubt the next 10 days will be challenging but I plan to maximise the benefit of time away by sticking to only water and coconut water for the next 7 to 10 days. ‎Koh Samui is where my fasting journey started, and where, in 2014 I felt the incredible benefit of ketosis. I return to seek to relax and reenergise, to lose weight and to get back into the rhythm of exercise to keep me at my best. At 84kg, tired, irritable, drinking far too much coffee and not exercising it is time for action and time to get back on track, and then to stick with a Low Carb, Health Fat diet (thanks Terri Chambers) which should keep me in ketosis and energised.

Of course this is in some ways self indulgent but at this juncture, with a space available work wise, it will be a benefit provided I use the time well, which I intend to do. And given many religions include fasting periods I am not alone in finding benefit in a fast.

Some might question a 10 day water fast ‎and I am in no way advocating the path I choose to follow. Each of us makes our own choice. I am not being medically advised and while I respect the medical profession I do not feel they have a monopoly on knowledge. One needs simply to study the advice on eating eggs over the last 30 years to realise medical opinion evolves. I know my body better than anyone and, since there are few McArdle's specialists, I choose to follow the route which I feel best and living in keto is for me the best way. I firmly believe as more study is done that medical science will confirm that, for M patients who can tolerate a Low Carb Healthy Fat diet, that diet will become a recommended one. Not for everyone but given the anecdotal evidence of more and more people certainly a benefit in terms of quality of life for many. Equally fasting is not for everyone and but I have fasted annually, at least once for the last 10 years, though only since 2014 on only water alone.

My daily diary for the fast below: (only water except where indicated!)

Day one a day in the office draws to a conclusion and I feel in good shape though shoulders are reminding me why I normally travel with a bag on wheels, shoulder carrying just does not work with M.

Day two begins and after a disturbed night I awake with a headache. Will be taking it easy today...‎ a walk, a massage a steam and a nap quickly sorted the headache. Even managed a trip to the market where the aroma of freshly cooked Thai food was tempting. A further walk and a 500m swim have completed my exercise for the day. A quiet night in with a bottle of water awaits.

Day three and after another restless night I enter the pool at 7am for a 750m swim. Then a long 10k walk, interrupted by a coffee in a French Boulangerie (my detox, my way), and ‎then a haircut and massage complete my morning. Work email and some reading then follow. Feeling good and could clearly taste ketosis when I awoke, a somewhat acrid lingering taste, but one that promises freedom of movement . Another 8k walk this evening without any hint of M. Treated myself to fresh coconut water in celebration. Think tomorrow will be a swim day. Also a few teaspoons of Greek yoghurt before bed.

Day four and after a good night's sleep, despite mosquito bites, gained in securing WiFi access to follow England's remarkable win over South Africa‎, awake refreshed. 1km swim to start the day with no M issue or even hint of it. Clearly I am well in ketosis and mid morning walk emphasises the point as I throw in a few jogs for fun.
A further 750m swim and walk that sees me up to 13km for the day. Not really feeling hungry but would love to taste some of the food I am walking past!‎ A few more teaspoons of Greek Yoghurt will have to suffice.


Day five a side effect of fasting for me is waking earlier than usual and totally ready to go this morning 6 am. After catching up on sport overnight I was on the road by 7am for a 12k walk. Napped at lunchtime and relaxed until I ventured to the night market. There temptation got the better of me and I sampled some of the local delicacies. Had to engage in some negotiation with bemused vendors who did not understand why I only wanted 1 quail egg, instead of the standard 6 egg portion. A pork skewer, a mini omlette (size of a tablespoon) and finally two spoons of Phad Thai completed my trip off reservation. Hopefully this won't impact the efficacy of my fast. Have to say tasted so good!

Day six pleased to say my ‎indulgence last night seems to have gone unnoticed and I was up early and straight in the pool for 1.5k swim without pause or pain. Boredom was all that stopped me from going further. Without really setting out to have clocked up over 8k walking so far today as well. Have decided to cut short my stay here by a day and so will continue the fast in Singapore, where the chocolate in the fridge will hopefully prove less tormenting than the local food stalls.
Ended the day having walked 13km without really thinking about it.

Day seven begins with an 8km stroll and two tiny Thai fish cakes. Then it's time to pack and head for the airport refreshed and reenergized by my 5 days here. Am aiming for at least 3 more days of fasting all on piste when I get back. In truth food is less and less of an issue and my excursions have been more about taste than hunger. Will be interesting to see the tale of the scales in the morning...

Was seriously questioning my decision to change flights after a "too strong tailwind" caused a last minute go around and further turbulence had some deep breathing around the cabin. Landed to a normal Singapore day. Evening walk took me to 12k for the day, while I checked my blood ketone level and pleased with the 2.6mmol/L result.

Day eight begins with a minor disappointment when scales read 79kg, had hoped for a little more. But given this represents a 5kg weight loss I guess not all bad. 8k early morning walk is effortless and so mid morning after one coffee I head to the gym. Checking afterwards only my fourth recorded session of the year (I really have been lax). 6.36km at an average speed of 7.6kmph was also less than I have hoped but I did manage 3x 6 minute jogs, something I had done once year to date. Equally it was not my muscles causing me to slow but my aerobic capacity. Confident I'll have a year to date best within the next few days and that I can then target my lifetime PB. ‎ 12k walked today so my heaviest exercise day so far. Have enjoyed a few teaspoons of humus and a little chicken salad to celebrate .

Day nine and at lunch time I feel hungry for the first time and so have a small green mango salad and a hard boiled egg. A break in my fast but not the end..........

Time to get serious....

After failing to follow a full keto/exercise regime over the past couple of months I have decided it is time to recommit fully and for me that starts with a fast and exercise week in Koh Samui. Today I have begun to prepare for the fast by adopting a green smoothie diet, with just smoothies consisting of spinach, avocado, walnuts, chia seeds, coconut oil, olive oil and water to nourish me through the day. Plus a few cups of coffee.

I intend that to be my staple for 3 days and then to begin a fast and exercise regime on Thursday in Koh Samui – the aim is to lose 5-6kg in the next two weeks, toget deep into ketosis and then to re-establish a more consistent and regular exercise regime thereafter.