Day 13: I have a love-hate relationship with this intermittent fasting thing. I think it's "working," and by that I mean I'm losing some weight. (Plus, improved body composition and definition can come with weight loss.) When I ask Dr. Axe if I should attribute my success to keto or IF, he says both. "I would say 80/20 it's more strongly in the favor of keto, but intermittent fasting does help as well," he says. The fat-burning capabilities of keto have more strength behind it when it comes to weight loss, specifically, he adds, but the intermittent fasting can be great for digestion and just feeling good.

Julius thanks for the reply. I am usually asleep anywhere between 9-10pm. I usually eat dinner early between 5 and 6. Work out at about 7:30(after we put our daughter to sleep Mon, Wed, Fri). I drink caffeine in the mornings. I have a full gym in my garage where I do light weight until fatigue(or close to it) for 3 sets one after the other Bench, Squat, Barbell Rows, Military, and RDL with about a two and a half minute in between. When I am done I usually throw in some auxillaries.. curls, tri’s, etc.. I was thinking of adding HIIT on off days(sprints on treadmill, jump rope). Thank you again!


The smoke point of EVOO is almost 400 degrees, which is much higher than other popular cooking oils like canola (200 degrees), or corn and non-virgin olive oils (around 320 degrees each). According to the Cleveland Clinic, “[H]eating oil above its smoke point—the temperature at which the oil begins to smoke—produces toxic fumes and harmful free radicals (the stuff we’re trying to prevent in the first place). A good rule of thumb: The more refined the oil, the higher its smoke point.”
Fish, dairy products and grass-fed/free-range meats contain healthy fatty acids that the body needs, working to help you feel full, manage weight gain, control blood sugar, and improve your mood and energy levels. But if you’re more of a plant-based eater, legumes and whole grains (especially if they’re soaked and sprouted) also make good, filling choices.
Then there’s what you won’t eat. Palinski-Wade gives your body a break from the worst waist-plumping culprits. That means you’ll skip sweeteners and processed starch, which set off blood-sugar spikes strongly linked to belly-fat storage. Trans fats and red meat are also out, since both can worsen a type of cellular inflammation and make belly-fat hormones go haywire.

Sleep is good – cpap makes sure of that 🙂 Health issues are arthritis, high LDL ( think that will go away once I loose lots of weight, family history though). I try to track nutrients and I know I need to do better but I am pretty sure I am getting enough fats and calories but the pen and paper will tell for sure. This morning I am making a egg,spinach, mushroom, cheese & bacon in a large cupcake holder so I know how much I put in each. Stress….. I am a nurse, some of my high need patients are really tugging on my emotions and dealing with the ones who want their “pain meds” grrrr but overall I work for a great Dr in a great office so I am lucky, home life is great, could use some more money – lol who couldn’t – but have an ex who I guess I still have some pstd (20 yrs is hard) but still working on it – my last son is a senior in high school so won’t have to deal with the ex too much longer.
Medical and public health research suggests that body weight and BMI are useful indicators of health. According to the National Institutes of Health, being obese and morbidly obese is significantly associated with an increased risk of developing serious health issues such as certain cancers, heart disease, type 2 diabetes, high blood pressure, and kidney damage. [2, 3, 4] Maintaining a healthy weight is a critical way to prevent the onset of many of these health problems.
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Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."
To maximize the benefits of olive oil, Palinski-Wade mixes six servings a day with other ingredients scientifically proven to blast belly fat — including lean protein (which helps keep belly-fat hormones low) and dairy (rich in an amino acid that speeds the release of ab fat). On the olive oil diet plan, you’ll also enjoy berries, greens, beans, potatoes, and other plant foods that come packed with belly-fat-fighting antioxidants.
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