I had not planned to start my fast today but its 2pm and I have not felt the need to eat so perhaps I shall. A coconut water and a black coffee after a 2 hour stroll this morning are so far more than sufficient.
Since my last visit clearly Koh Samui has been impacted by the pandemic. Lots if businesses closed and units empty and crumbling in the centre of Lamai. Elsewhere though investment has clearly been made. The detox spa I first came to in 2007 is one such, from a rambling series of wooden structures a modern sleek resort has emerged...sadly the old trusted open all hours steam room is no more and I have yet to test its replacement. The menu looks delicious and I will probably allow myself one or two items from it before I return to Singapore, but only once I am feeling deeply in ketosis.
Day 2
Early morning swim. Two lengths only as arms began to struggle. So sustained by coconut water a black coffee and water. Off for a walk shortly....2 hours and a coffee. Checking on coconut water and seems not ideal so will be dropping that from my fasting protocol...4 lengths in the afternoon and news from Copenhagen that they are able to test me again on 25th October consequently decide to break this fast and sample a small amount of Samui delicacies. Will be back to full on water fast with renewed vigour from tomorrow evening.
Day 3
in Koh Samui and a day of preparation. Visit to the barber shop for a No 3 and a shave (hope that was not too big a Covid risk) to get me in the boot camp mood. Local SIM acquired so I can track my walking accurately the food I am likely to crave eaten in moderation, have kept it low carb, and a multi-vitamin with minerals acquired. Ready to go anew.
Day 4
The new day 1 of what is now a 10 day water fast. I will allow coffee and I may choose to add butter to is as I did this morning. Otherwise my intention is just water. A rainy start but then the son came out and I walked 7.4km with 40m of elevation in 1hr 29mins according to Strava. Back at base I then managed 20 lengths of the pool quite comfortably. A good morning so had a pedicure and now have a short nap as I was up late last night unable to sleep..so far feeling so much better than at any time on the carb protocol. Long way to go.
Day 5
And the first morning I have struggled. Slept very poorly, could have been the pain of watching Bristol City slip to another disappointing defeat. In any event today will be less active unless two strong coffees change the mood.
The coffee worked and after a couple of hours of admin I took advantage of a break in the rain to swim 40 lengths in around 40 minutes. Could comfortably have continued but as the rain got a lot heavier decided to stop...
Day 6
Another night of tossing and turning. One benefit of carbs that I had underrated. Up at 7:15 and pushed a little harder on today's walk of 10km, with 64m of elevation, completed in just under two hours with some short uphill jogs thrown in.
Beginning to form some fairly key conclusions from the last 2 months of trials, both formal and my own informal repeat fast, as follows:
A diet low in carb has served me well since 2006 and I need to continue to follow it.
A diet with anything like 40% carb would see me exercise less, sleep more and drift toward depression. It would leave me lifeless.
Fasting offers me the opportunity for rapid improvement in exercise capacity and the energy motivation.
I need to establish a routine of regular 1 day fasting, exercise and, at least while I seek to lose weight and get fitter, a keto diet.
Day 7
Another night of little sleep. But it seems I somehow need less as I don't feel tired. No walking today, a swim instead, a coffee first priority of the day though. 20 lengths with a lower back issue preventing more...a little jaded and less enthused today but will crack on.
While I never quite felt like it I did manage 40 lengths in the afternoon and as I leave Samui tomorrow that will be my last swim. Significant progress since day one and easy!
Day 8
Relaxing today before flying back to Singapore with a long steam. Sleeping a lot less than normal but so far continue to feel good as I reach the half way point of fast two.
Have to confess having a tray put in front of me on flight was too much temptation and I ate 4 small shrimps and had a taste of the curry sauce. Confident it won't impact anything and will add 10 minutes to my treadmill session at Singapore Cricket Club tomorrow. Have also been craving their cheese cubes, simply a cube of cheese, small onion and green chilly on a cocktail stick. Will try hard to resist.
Plan now to check my ketone levels when I am home and perhaps have the odd small piece of cheese to supplement the fast.
Off the plane and I cover the ground as fast, if not faster, than anyone else actively making the choice not to use the moving walkway...the joys of ketosis.
Day 9
Marching around Singapore at pace, with no sign of any M issues, absolutely none. Getting a few jobs done before I fly back to UK tonight.
Feeling a little light headed so decide to eat a small portion of tuna.
Day 10
Back home after comfortable flight. Ketones level 6.4 mmol/l, which I am very happy with and which allowed me to fast march through the airport upon arrival with not a hint of M. Allowing myself 20g of cheese, 1o g of Hellman's mayo and 8g of ham in celebration.
Day 11
Fasting at home is hard but at least I managed 11 hours undisturbed sleep last night. A full fridge and such a high ketone level tempted me with a small selection of treats yesterday. A small piece of bread, some leftover cauliflower cheese and some more ham. Will see how my resolve is today. Certainly yesterday I lacked not for energy and will see how I go on the jogging machine.
A little light headed today and fridge proved irresistible. However, only nibbled with small amounts of cheese ham cauliflower cheese and a very small amount of bread. Will test ketones tomorrow.
Day 12
1st treadmill session since May best since 13 December when Covid struck. Able to start at 6.3kmph. Very happy with that. Now for final push and 2 days on simply water.
Day 13
Largely compliant some cheese, taramasalata and a very small amount of bread my only real deviations. Now heading for Copenhagen, actually quite excited to get on the bike tomorrow. Hopeful the effort will show a demonstrable in keto improvement. If not weight loss will have to be sufficient consolation.
Testing Day 5
Awake at 5am local time and not meeting the team until 9am. Such a stark contrast to my last visit when I could have slept all day. Again able to fast march everywhere yesterday while journeying here and to climb stairs without much issue. 50 steps a little thigh pain at the top but immediately able to march on, no shoelace tying requited. Must be nice for that to be the norm....have probably over done the pace of walking as shins a little sore but hey ho!!! Did consume a small amount of cheese yesterday.
Today I actually enjoyed the 30 minutes cycle. Little pain and only issue was not going too fast ! I did not beat my keto protocol max of 110w but this was a hugs contrast to just two weeks ago.
Now to maintain a ketogenic diet for the next 3 months and a regular exercise programme both treadmill and static bike and then see how I am.....
Still weight to lose so will be eating very modestly for the next few days at the very least.
Posts
