Besides from maintaining adequate sleep, <1500 kcals, lower carbohydrate intakes on the Keto/LCIF days, here I am rounding up other possible confounding players which I suspect all helped at producing lower blood glucose reading trends; especially during fasting windows.
In my two years strong thus far of CKD+IF, I felt NO NEED for specific glucose lowering agents (chromium specifically) during the Keto/LCIF days. Because I do not think lowering it even further during IF regiments constitutes anything "better". Either psychological or metabolic outcomes.
Whilst I firmly believe Chromium supplements nonetheless have purpose for nutrient partitioning support. Esp. higher calorie meals in context of refeed days and meals, I have tried using Aspirin instead. Why? because it's the more affordable route. I'm referring to the cheap, one buck for 24x UNcoated aspirin.
I was met with some interesting results. Fasted glucose readings seem just as close as if I'm using Chromium Pico or their GTF variant; prior to the carbohydrate refeed events. Although keeping in mind that I am also taking it in the middle / halfway of eating each feature meal, combined also with the needs for OTHER minerals. Particularly magnesiums and zinc. The mechanism behind Aspirin's insulin sensitizing is of course, complicated. Alas, it is important to realise that not all studies agree on this (here and here).
Anyone who follows Dr. Ray Peat. nonetheless would find this unsurprising. Studies proclaiming Aspirin's insulin sensitizing effect seemingly requires HUGE DOSAGES. Think at least SIX HUMONGOUS GRAMS upwards. If that's not enough, this study actually uses ten (10) grams. The most intensive Aspirin intakes I have ever taken for one (1) day was around 1,5 grams (equivalent to 4x uncoated tablets) split into 3 main dosages pre, mid training then before and within carb meals. My daily dosages of aspirin for all Keto/LCIF days however, usually are no more than two tablet total max. And almost all is used within the training window, unless if I do have (though very rare) occasional migraines, headaches later, etc.
Aspirin seems to have a somewhat "sedating" effect on me. Difficult to describe. There appears to be studies and good discussions proclaiming this same effect. But does this replace my beloved ALCAR? Absolutely not. I reserve these only to be best used during the lowest or bleak times, especially as a pre or intra workout.
People may immediately dismiss me as smug or arrogance on this speculation. But I can only say at least, as per N=1, that assuming all nutritional timings, macros, and calorie intakes are maintained more or less the same from season to season - I am increasingly suspect that summers led to higher readings.
Of course at this stage remains only a speculation, but my convictions on seasonal changes alone hereby persists. Even despite I have maintained as best I can - amongst all other measures & micro interventions (which mostly favour on the LOWERING side) as shared here in this feature write up.
Studies on seasonal variability on diabetes remains at best, conflicted. One study looked at 60+ year olds mature patients, tracked over 3 years. Generally speaking in their statement - glucose levels were found higher during summers than winters. But looking at the graph closely by third year of testing you'll find a greyish conclusion - I could not discern any wild differences. On the contrary, One study in Japan on Type 1, 2 and non diabetics generally found that severe hypoglycemia reports is higher during summers for Type 1 diabetics. For Type 2 and non diabetics these seems to be inverted: Type 2 diabetics seemed more hypoglycemic during winters and autumns.
...And likewise for non-diabetics in that study but with more pronounced difference. Summer was considered to be the lowest hypoglycemic events in which the authors deemed as "statistically significant". It bears worth repeating also - that much of these studies still conform to pedestrian low-fat macros.
This is unconfirmed, however so far as we recently are heading towards the warmer seasons here in West. Australia on Keto/LCIF - I am still experiencing that low mineral deficiency symptoms amidst all fasting windows. My prior and preferred Fluoride Filtered water did not really suffice at all in recorrecting the classic deficiency symptoms. Yet only the the cheap 7 stage water filter did. Although by no means this negate other needs for full spectrum of salts. From the pinks to ordinary rock salts.
For many years, I have speculated that types of fats do confound fasted glucose reading outcomes on Keto/LCIF days. Throughout years of journalling my suspicion FIRST led me to believe that it was Omega-6 PUFAs...but then the same convictions seemingly also derives from the SATURATED fat intakes. This is perplexing.
Throughout this year - having compared my prior intakes of MONOUNSATURATED (my EVOOs and natural peanut butters) I am now finding slightly higher fasted readings on MUFA intakes. Obviously a stark contrast given our present dogma.
Deciding which of the two (Sat Fats vs PUFAs) as primarily responsible to this glucose lowering trends seemed inconclusive, at least to me; as I find that exclusively either type appears to show THE SAME lower fasted glucose pattern trends. But it's strangely little higher on MUFAs.
My question (or perhaps speculation) is in regards to rate of glucose clearances. Are they affected between the two type of fats Omega-6s and Saturated Fats intakes during KETO/LCIF days? I am still not sure. One review paper seemingly suggests N6 PUFAs to be better at glucose clearance, but reading it further leads to many contrary study(s) suggesting no difference at all compared to SFAs. A recent 2018 meta thinks N6 PUFA is beneficial due to (one of alleged effects) of reduced liver fat accumulation.
Nonetheless, given sheer complexity of fatty acid interactions with other confounders - the much debated Randle Cycle, protein intakes, insulin-glucagon-ratios, etc all which I am yet to enlighten everything in concise perspectives - I believe it's important to periodise / cycle one type of fat intakes to another nevertheless.
My sentiments on potassium throughout this year have at times changed. To briefly reiterate, my staple potassium source - have always been Cream of Tartar aka. Potassium Bitartrate - mixed into my black coffees. However I now consider Bicarbonates and Chlorides to be partially essential. An important confounder to glucose control (next to magnesium and zinc), and supportive in context of high(er) protein intakes - both the Bicarbonates and Chlorides found in online stores today thankfully lasts for quite a long time. I have found that a tub of potassium chloride still stays plentiful, even after one+ year of purchase. Likewise with food grade potassium bicarbonate bought almost 1.5 years ago.
Note: by no means however that potassium needs to be the only priority mineral. As precaution to all - I'd advise not to overdose. Furthermore I would NEVER, EVER MIX bicarbonates, Chlorides AND with protein shakes and/or within food matter. As carbonates clashes with the acidity which under my convictions and experience - led to heartburn like symptoms post ingestion. Should this occur, de-stress everything, take magnesiums and zinc. Wait for at least until everything "settles" before resuming all feeding.
I have tried living on a lower austere budget. From low $20 to then the rare replenishing $35 per week. Below is only a "starter" which obviously, requires a higher initial spending to begin with:
...And then below is a sample variation. Assuming that some of the above items still remains available, and thus I'd always aim for a lower expenditure:
TOTAL: $22 to $24
To meet the above austere possibilities, here are my own fair share of pragmatism. I recommend going through mornings (at 9AM) or late evenings (8:30PM-8:45PM before closing) at a local supermarket familiar household names (Coles® / Woolworths®). As detailed in my book; should anyone is lazy enough to not bother reading - I re-iterate:
(note that these are of course wildly variable from chain to chain, store to store):
For all others, please read the book.
If you do eat a lot of fruit, stick to independent grocers and look thru their plastic wrapped / batched clearances or short-dated sections. Deviations of glucose responses between ripe/vs/unripe fruits does not seem that big of a deal. But anyone who desires bitter, starchy, or unripe bananas for extra refeeding calories?.... I am yet to understand their motive other than self-masochism.
I want to first and foremost stresses one thing, nevertheless.
Try to keep a straight face. Try to look unassuming.
Why is this? Whenever people sees you in any repetitive event or occurence, you are more likely to be discreetly assumed. I was once asked by a young gentleman if I were looking for a fresher batch as I browse the frozen mince aisle on Saturday AM, and regretted that moment ever since as I disclosed my honesty. He obliged my needs for a short-dated price, though I vow never to ask again.
Although at the same time here is the dilemma; "if you don't ask, you don't learn". It still somewhat pays to ask for you to acquaint to each store's layout to memory. Different stores/branches have wildly differing policies at stockpiling short-dated clearances. But nonetheless it'd be wise to adopt an ask-once-and-no-more-stance; by replying "Thank you, no more questions.". This reinforces and instils them some peace of mind that you have absorbed your own guilt exposition.
Now then, how long do these supplies actually last? My impressions on various goods throughout this year (2019) are more or less very similar to the previous.
Despite four turbulent, lonesome years since this concept initiative's inception, I still have much to learn. Certainly if there is one nutritional unorthodoxy high in my curiosity list for many, many years - that would be Dr. Raymond Peat. Of course, if I were to share with him all that I uphold; including my stances in nutrition especially within CKD+IF - I'd likely be among the most failed and disobedient of all apprentices.
I still however, at my current structural imposition however deplorable it is - to likely nevertheless maintain some avenues of Intermittent Fasting. I do not hate it nor do I "love" it. But I resort to it autonomously.
We can align ourselves with "anything" to fill our lives meaningfully beyond empty "space". But what happens afterwards? Everything goes back to fasting. Everything we fill that empty "space" - remains subjected at the mercy of "time". There is nothing "confusing" about intermittent fasting. It is both diagnostic and reconciling of all matters of concerns. All we use is "time" - as the one and only last confounder to anything we do.
2019 has been enlightening, yet clear struggle. Living close to two and half years involuntarily below poverty income; is punishingly enough as is.
Income governs outcome. Yes, it is an extremely harsh world. One I'd never see a day gone by without felt scrutiny, and the silent apathy. Still yet lingers as my voice remains unheard to this day of me withstanding six years of effort; from the absolute nil.
The thought that this blog only receives one (1) public comment speaks volumes for either one of two causalities.
Either I am stupidly clueless. Or that I am (evidently) - a walking mosaic of constant misfortunes.