Time for another trip to Koh Samui and a fast - The summary

 Summary

My fast started at 9pm on Sunday 12th April and was broken on 24th at 12 noon with a small amount of pomelo. My main aim was weight loss with a target of at least 5kg

And this was comfortably exceeded.

In that time I ate nothing, except 2 spoons of dahl at Lau Pa Sat.

I exercised every day, walking, swimming and towards the end jogging. Over 200,000 steps in two weeks

I came off my blood pressure medication (for high bp) as bp was quite low when I arrived in Samui and stayed at a very good level throughout my stay.

Starting weight 90.5kg end weight in Samui post supervised fast 83.7kg. I also lost 1" around my waist.

Blood work

Before leaving for Samui I had a letter from my GP warning I was pre-diabetic. Testing when back in Singapore showed normal, while my CK level was only 447 a very low level for anyone with McArdle's and after a lot of exercise.

Conclusions

Ketosis is absolutely the key to living well with McArdle.

In 2006, Dr Slonim explained to me that his exercise prescription and proposed lower carb diet was aimed at training the body to get into ketosis.

For the next 8 years I exercised quite consistently, and once or twice, looking back, I managed to jog, for longer than I ever had, and was in ketosis (the taste in my mouth and my ability to exercise were the tells I did not then recognise).

A fast in 2014, after which I was able to jog for 50 minutes without stopping, for the first time in my life, and a discussion with Andrew Wakelin pointed toward the explanation being ketosis.

So I wanted to keep my body in ketosis as much as I could and decided to pursue a ketogenic diet. Gradually I became less consistent and, as M did not really cause me too many problems, I developed a routine of exercising in the late morning before any food. 

Also 18 hours before playing cricket I always stop eating and have been able to play without worrying about M since. I have also walked regularly with friends and only when I have had too many carbs do I need to ask for a pause.

The last 6 months I had exercised less, given in to sugar cravings and let myself go.

This visit to Koh Samui has once again affirmed the benefits of ketosis. Also how quickly I am able to get into ketosis, which surprised Patrick who supervised my fast. I ate a good curry meal with red wine and naan on Sunday evening, by Tuesday evening, after fasting for 2 days I was in fairly deep ketosis and obviously stayed there for the rest of the fast. In truth I was no doubt already in ketosis on Monday walking around Singapore.

The benefits of the fast were, weight loss, clarity of mind, lower blood pressure and hugely increased capacity for exercise. 

I am, of course, not recommending such a fast to everyone but to all those with McArdle please consider seeking ketosis, ask your medical practitioner. A low carb diet, modest consistent exercise and fasting from your evening meal until you exercise, as late in the morning as you can, perhaps after a black coffee, should do the trick. See how that makes you feel.

If you want to walk with friends, have more energy and improve your health then do the research and give it a go. 

Let's define ketosis:

"Ketosis is a natural metabolic state where the body, lacking sufficient carbohydrates (glucose) for energy, switches to burning fat as its primary fuel source. The liver converts this fat into fatty-acid compounds called ketones, which are used to power the body and brain. This process is commonly achieved through a ketogenic (keto) diet, fasting, or prolonged exercise. 

Key Details About Ketosis:

• How it Works: When carb intake is very low (typically under 50g/day), glucose stores (glycogen) are depleted, forcing the body to rely on stored fat for energy.
• What are Ketones: These are water-soluble fat-derived molecules—acetone, acetoacetate, and beta-hydroxybutyrate—produced in the liver during fat metabolism.
• Synonyms/Related Terms: Nutritional ketosis, fat-burning mode, keto, physiological ketosis (non-pathological).
• Usage/Benefits:
  • Weight Loss: By burning stored body fat.
  • Management of Chronic Disease: Used to help manage/reverse Type 2 diabetes and metabolic syndrome.
  • Therapeutic Use: Historically used to reduce seizures in children with epilepsy.
• Symptoms: Common signs include increased thirst, dry mouth, frequent urination, and decreased appetite.
• Difference from Ketoacidosis: Ketosis is a safe, natural metabolic state. It is vastly different from Diabetic Ketoacidosis (DKA), which is a dangerous, fatal condition where insulin is too low, causing dangerously high levels of ketones and glucose. "