I write sitting in
a cafe in Koh Samui, where my keto journey started with a water fast in 2014.
Tomorrow I shall commence another 10 day water fast and this time with the
added incentive of testing the impact with specialists in Copenhagen next week.
Those that have read
this blog, or know me on FB, or otherwise, know very well that I am an advocate
of a low carb diet for McArdle disease, so to be able to participate in a
clinical trial in Copenhagen, over the last few months, has been a privilege. I
was the last patient to go through the trial and so my blog now will not
prejudice it in any way.
The trial in a nutshell
looked at 2 diets. One ketogenic and one a "placebo". The placebo
being higher in carbs, and much higher so than the diet I have followed since
2006, when I visited Dr Slonim, and particularly, since 2014 when I learned
about keto. The food on each diet is the same the only difference is in the 4
times daily 250ml of drinks that need to be consumed.
I was tested on 4
occasions on a static bike with 30 minutes at a level pace and then a build up
in watt output 10w per minute until a maximum was reached. Heart rate monitored
and blood samples taken. The study was blinded so I did not
"know" which protocol I was on until both diets and testing had
been concluded. Suffice it to say though that my body quite quickly revealed
which was which.
Post diet I planned this
fast as, at 60, I find myself overweight, with elevated blood pressure and high
cholesterol (have known this for a long long time). I want to be in the best
possible shape for the 2023 cricket season so this is my chance to press the
reset button and start the long road back to better fitness with a bang. I am
delighted the team in Copenhagen will test me again in just over 10 days and
excited to see what my body can achieve when deep in ketosis. I have fasted
many times before so I know what lies ahead but the added incentive of testing
will, I am sure strengthen my resolve, while I am keen to demonstrate what deep
ketosis can do for McArdle patients.
I started the 1st diet,
shortly post testing day one in Copenhagen on 9th August, everything below is
contemporaneous:
8th August
Up early and excited to be heading to Copenhagen today 8 years on from
returning from Koh Samui, exuberant after a fast and my new found exercise
capacity. Since then keto has become a patient advocated "treatment"
for McArdles so being part of the current clinical study both excites me and
has me a little nervous. I have found a good balance between a low carb diet
and fasting which enables me to be at my best for playing cricket. With 3
League matches left for me this season I hope I am doing the
Keto diet first and nervous that the higher carb placebo diet will leave me
jaded. Keen to get to Copenhagen and get the full details.
All a bit of a rush, as
I only found out about the opportunity to be part of the trial last Wednesday
and deadlines mean I need to start the diet this week. I need a diet without
question, not sure though I am quite ready for what lies ahead. The two diets are:
Ketogenic: 80% fat, 15% protein and 5% carbs
Placebo : 45% fat, 15% protein and 40% carbs
Last minute bookings
meant a flight via Zurich so its already been quite a long day...not looking
forward to an exercise test at after 8pm....a 15 minute cycle at 9pm is not
often in my plans. Tonight I managed it without too much issue. Only
problem being I may have set the bar a little higher than I should have
and tomorrow's test is likely to be harder as a result....time for sleep.
7am showered and ready
for 9am report. The stark reality of the dietary requirements is dawning. Post
cricket evenings will not be quite the same for the next month that is for
sure. I do though need to lose weight and I will need to regularly remind
myself that this study is important....other stark realities
appear....cholesterol is high and needs attention and for the first time ever
my blood pressure was also high. Need to get both checked when home.
On to the test and 35 minutes of static bike, gradually
increasing resistance after 30 minutes. Followed the classic McArdle pattern
and after rising rapidly heart rate and pain levels began to decline after 8-10
minutes until levels were increased from 50 watts to 60, 70 80 & 90 where I
had to call a halt after a minute of cycling. No issues after the test except
saddle soreness...cycling shorts now a priority before my next trip. The diet
begins tomorrow with a short escalation period before its full steam ahead on
Friday.....
21st August
Am convinced I am on the
Keto protocol this block, not just because of the way I feel muscle wise but
also because of the aroma of my urine and the taste in my mouth. The diet is by
no means easy with the prohibition of alcohol tough given planned social
events, including 2 days at Lord's and, of course, post cricket matches.
Yesterday I played
cricket totally unhindered, kept wicket for 40 overs then opened the batting
and batted 25+ overs, with lots of running between the wickets and, for once,
total focus on the ball. No M concern, indeed it only entered my mind when
thinking how good I felt. Thankfully skill level was up to physical level..
28 August
My last League match
of the season today - fasted, morning walk done and one drink consumed, so
confident am I that I am on the keto protocol. I can taste it and this morning
I got up and walked the dogs straight away. A short incline consumed at pace,
where normally I would stop at least once....Captain for the day and may
bowl....let's see how we go......thankfully a win, bowling not required but
felt great in the field.
30 August
Certain I am on the
ketogenic protocol now. Went for a dog walk this morning and set off with a
friend at a really good pace with not a hint of an issue...looking forward to
the trip to Copenhagen and testing on Thursday...
1st September
Test day 2 and I felt a lot better than on the prior visit. Managed a significantly Higher watt level at the end of 35 minutes and felt much more comfortable throughout the ride, and not just because of the padded shorts! Plenty of blood taken and data to analyse but hopeful I was on the keto protocol and improved performance was significant enough to show in all the data. Good to have no dietary restrictions for a little while and to sample the delights of Copenhagen....cycle lanes a permanent danger...
12 September
After 10 days of not
dieting I am back in Copenhagen for testing prior to diet 2. Feeling fine M
wise, know I am in need of a weight loss regime, and hoping the next 3 weeks
will not be quite as bad as I fear. Luckily cricket is all but over for the
season and as the regime requires no more exercise than normal I expect to be
fine. Testing day tomorrow to get through first!
13 September
As expected this session
was truly awful. 10 days of post diet excess, including a great wedding, where I did not hold back, meant I was in worse condition
than for the first test a month ago. Had to stop at 4 minutes before restarting
and nothing was easy, low level muscle pain throughout and maxed out at 60w....boy
do I need a good fast! When I say i had to stop I mean it was an absolute
necessity, as, had I tried to go on, I am sure I would have left the exercise
room on a hospital trolley...
19th September
Diet 2 and everything
seems harder. Only a few days in but just carried a box of paint etc. Up a
small flight of stairs - struggled and am finding I need to go slowly.
30th September
Diet has become quite
painful. I have felt fatigued and have taken to my bed twice in the
afternoon in the last 3 days. Not only tired but distinctly fed up.
Convinced this is the higher carb leg and wonder if, at times in the past when
I have equally exhausted, diet was a driving factor. Certainly keen to get this
diet finished, the last test done and then to head to Koh Samui for a much
needed fast.
5th October
Wandered through
Heathrow in a zombie like state heading to Copenhagen feeling exhausted and
glad this dietary nightmare will soon be over.
That come
Saturday I will be on my way to Koh Samui for a much needed reset.
6th October
Despite 10 hours sleep I
still felt as if I could lie down and sleep for several more hours. No surprise
then that bike results were poor. It was hard just to see through the 30
minutes and at no stage did it feel easy. It most certainly had post the keto
diet when I managed 35 minutes, today just getting to 30 minutes required me to
dig quite deep. Nothing left at the end to try and increase watt
level..NOTHING
Conclusion
It's very clear to me
that low carb or keto is the best diet for me and this last few weeks has
cemented that conclusion. Fatigue and feeling fed up is no way to live and that
is what the placebo, higher carb, diet gave me.
Performance wise my in
keto max was nearly double what I was able to achieve this time, with so much less pain, and the
struggle throughout the session is not something I would want to regularly
endure. It's clear to exercise comfortably and at my best I need to have a low
carb diet and ideally to exercise fasted from the night before and after black
coffee. Next step for me is to get the carbs out of my system and reset completely
If I felt like I felt today every time I tried to exercise then I would
give up.
Posts
