Blood Work – 2018-11

I received a physical on 11/5/2018 and the results were overwhelmingly positive. I have been on the Keto diet since 7/13/2018 and the tests do not show any negative factors from the diet. I have been sober for over 44 months and my blood and liver functions are getting quite good. At the moment I am quite pleased. I will be retesting in January.

LIPID PANEL

Measures the good (HDL) and bad (LDL) types of cholesterol in the blood, to help determine the risk of heart and blood vessel disease.

Component	Value (2018)	Value (2016)	Normal Range
Cholesterol 194 198 <=239 (mg/dL)
Triglyceride 74 82 <=499 (mg/dL)
HDL Chol 67 50 >=40 (mg/dL)
LDL Calc 112 132 <=159 (mg/dL)
LIPID PANEL INTERPRETATION Interp Guide:

HEMOGLOBIN A1C

Measures the average blood sugar level over the last 3 months.

Component	Value (2018)	Value (2016)	   Normal Range
HbA1c Screen 4.8 5.7 (prediabetic) <=5.6 (%)

COMPREHENSIVE METABOLIC PANEL

Component	Value (2018)	Value (2016)	Normal Range
Sodium 142 136 136 - 148 (mmol/L)
Potassium 4.5 4.3 3.5 -5.1 (mmol/L)
Chloride 101 103 97 - 109 (mmol/L)
CO2 27 26 22 - 32 (mmol/L)
Glucose, Random 90 87 70 - 200 (mg/dL)
BUN 13 11 7 - 25 (mg/dL)
Creatinine 0.85 1.03 0.60 - 1.30 (mg/dL)
Total Bili 0.4 ? <=1,1 (mg/dL)
Total Protein 7.0 ? 6.4 - 8.3 (gm/dL)
Albumin 4.5 ? 3.4 - 5.2 (gm/dL)
AST (GOT) 25 ? 5-43 (unit/L)
ALT (SGPT) 23 46 10 - 58 (unit/L)
Alk Phos 80 ? 40 - 129 (unit/L)
Calcium 9.8 ? 8.4 - 10.2 (mg/dL)

TSH W REFLEX TO FT4

Blood test of thyroid function.

  • LOW TSH suggests you have HYPERthyroidism (overactive thyroid), and may have too much thyroid hormone circulating.
  • HIGH TSH suggests you have HYPOthyroidism (underactive thyroid), and you may not have enough thyroid hormone circulating.
Component	Value (2018)	Value (2016)	Normal Range
TSH 2.86 2.58 0.34 - 5.60 (mclU/mL)

PSA

Blood test used to screen for prostate cancer.

Component	Value (2018)	Value (2016)	Normal Range
PSA, Total 1.41 0.6 <=4.50 (ng/mL)

CBC WO DIFF

Measures all blood cell types.
WBC = White Blood Cell count.
Red Blood Cells (RBC), Hematocrit (HCT) and Hemoglobin (HGB) measure red blood levels
Platelet count (PLT) is related to blood clotting ability.

Component	Value (2018)	Value (2016)	Normal Range
WBC 8.46 8.8 4.00 - 10.50 (x10(9)/L)
Hemoglobin 15.7 14.9 13.0 - 17.0 (gm/dL)
Hematocrit 45.8 44.1 37.0 - 50.0 (%)
Platelet Count 231 207 140 - 375 (x10(9)/L)

INR

Component	Value (2018)	Value (2016)	Normal Range
INR 0.9 ? 0.9 - 1.2

VITAMIN B12

Vitamin B-12 is a measure of one vitamin in the blood.

Component	Value (2018)	Value (2015)	Normal Range
Vitamin B12 893 387 232 - 946 (pg/mL)

VITAMIN D, 25-HYDROXY

Blood test for Vitamin D.

Component	    Value (2018)	Value (2016)	Normal Range
VIT D 250H, Total . 38 ? 20 - 80 (ng/mL)

Interpretation of Vitamin D Results
<20 Vitamin D Deficiency
20-29 Vitamin D Insufficiency
30-80 Optimal
>80 Consider Vitamin D Toxicity

TESTOSTERONE, TOTAL

Blood test for the male sex hormone.

Component	Value (2018)	Value (2007)	Normal Range
Testosterone 673 520 175 - 781 (ng/dL)

Go to Any Lengths

When I came into the rooms, I would hear, are you willing to go to any lenghts to get this. I hear my first sponsor use it as a contract with me. A way to remind me that I need to take this journey seriously or he would not be able to help me. I did that. 

As my journal grows in maturely. I discover some depth to the statement of “will I go to any lengths” and I will use it from the three mentioned phrases and hopefully grow deeper with understanding. 

58.3 If you have decided you want what we have and are willing to go to any length to get it—then you are ready to take certain steps.

76.3 Remember it was agreed at the beginning we would go to any lengths for victory over alcohol.

79.1 Reminding ourselves that we have decided to go to any lengths to find a spiritual experience,

What does it mean to me?

After reading and contrasting the three passages. I now see progress in a spiritual way. At first, when this alcoholic came into the rooms and I begin to work the steps. I was told to read the book in order to give me the steps in order. 

We are all exposed to Chapter 5 early, it is read in about all of the meetings. The first reference is on page 58, is a decision (no action required) wanting what recovered alcoholics have. Then, on page 76, after step 9’s instructions, I then agreed to go to any lengths for victory over alcohol. This is reflective of the decision I made (step 3) then doing the work or action (step 4-9) required by me on completing the steps. On page 79, I am well into the description of this new spiritual life, and this passage is telling me about finding and using this new spiritual experience.

How does it apply to me?

I want a deeper spiritual experience. It is that simple. I want to be comfortable with me and a deep dive into the Big Book is parialement to expanding my relationship with God. 

What is the invitation?

I make the decision and did the work, today I will continue to do even more work!

My Gratitude List

“Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude.”
― A.A. Milne, Winnie-the-Pooh

This is a list of things that I am grateful for. I find it hard for me to be thankful, so I needed to write this list. The items are in alphabetical order. (10/14/18)

  1. Ability to Read (and the time to.)
  2. Able to cry and be moved by emotions.
  3. A healthy back (no damage, no pain.)
  4. Apologies. It feels great to hear them and even better to say them.
  5. Aromatherapy oil  (no food essences.)
  6. Art. The world would be less beautiful if art didn’t exist.
  7. Big hugs.
  8. Bluetooth headphones (no cables.)
  9. Books. I want to learn about my world and myself.
  10. Bucket Lists (see mine.)
  11. Clarity of my mind. I am open to change.
  12. Clothes that make me feel attractive.
  13. Cold clean water.
  14. Cologne (for me Legends, by Monte Blanc.)
  15. Comfortable shoes.
  16. Crazy socks (about all a man do with fashion.)
  17. Designs that follow form.
  18. Dishwasher. Love that is cleans better than I do.
  19. Dog kisses and cuddles.
  20. Dreams, that give me hope.
  21. Eli my dog, that teaches me to live in the present.
  22. Flannel sheets, (pulled up high.)
  23. Flowers and its petals, and fragrance.
  24. Fluffy pillows, so I can sit up in bed.
  25. Forgiveness. That leads to intimacy.
  26. For the internet, I like being connected.
  27. For the things I have. I value my stuff.
  28. Fountain pens, I love the feel and flow.
  29. Free time to think, plan, and make choices about my life.
  30. Freshly cut flowers.
  31. Friends that get me, without trying to hard to change me.
  32. Friends that move my spirit.
  33. Funny Jokes.
  34. Gardens, the edible plants.
  35. Getting a discount.
  36. Glass art, I want to be a glass artist!
  37. God’s love for expanding my love and understandings.
  38. GPS maps.
  39. Grammar tools.
  40. Hannah (my youngest daughter.)
  41. Having choices.
  42. Health care and insurance.
  43. Holidays, as I learn to enjoy them.
  44. Hoodies when it is raining or cold.
  45. How excited my dog is to see me when I come home.
  46. Images that move my heart.
  47. Keto lifestyle for health (trying to avoid old age. I will live forever, or die trying.)
  48. Keyboard Shortcuts.
  49. Knowing when my kids are safe.
  50. Learning to let go, so my kids can be themselves.
  51. Libraries. So many free resources.
  52. Making a friends day (it can move me to happy tears.)
  53. Meaningful conversations. I’m grateful when someone trusts me enough to share their personal information with me.
  54. Mobile phones, how I can have such much information in my hand.
  55. Morning pages. The opportunity to write about my brain dump.
  56. Movies that make me laugh, cry or think.
  57. Music that moves my soul.
  58. My fears as I learn to release their power.
  59. My hearing so I can enjoy the sounds of the earth.
  60. My legs including my knees they can move me around.
  61. My mistakes, when I can humble myself to learn from them.
  62. My past, (it shaped me.)
  63. My sight so I can see and be.
  64. My speech, allowing me to express my mind.
  65. My taste to enjoy food and coffee.
  66. Organization. To place everything in its place, giving value to my possessions.
  67. Pain. Without pain, it would be difficult to appreciate life’s joys.
  68. Payday.
  69. Peace of Mind.
  70. Podcasts, where I get connected to subjects that move me.
  71. Puppies (Especially Puppy Breath.)
  72. Quiet times.
  73. Quotes that move me.
  74. Rachel (my oldest daughter.)
  75. Rain.
  76. Recipes for cooking and food experiences.
  77. Retirement money.
  78. Rings that mean something on my fingers.
  79. Rover for work money.
  80. Seasons, I look forward to each one as they change.
  81. Smiling at a stranger and they smile back.
  82. Sobriety and its freedom.
  83. Spellcheck. (but not Autocorrect.)
  84. Sunsets, Sunrises that are colorful.
  85. Tea in a warm cup.
  86. Theather (live acting.)
  87. The barista who knows your coffee order by heart.
  88. The color yellow.
  89. The convenience of online shopping.
  90. The perfect playlist.
  91. The sound of the ocean waves and the smell of salt in the air.
  92. The sun it energy gives me life.
  93. To be amazed by surprise.
  94. Toilet paper.
  95. To share and have information received.
  96. Walks with my dog in the beautiful forest or area.
  97. When I get the grammar and spelling right.
  98. Wood floors with wool socks.
  99. Working car.
  100. Writing or getting a thank you note.

Five Day Fasting Experience

My Fasting Experience

I have never fasted before. I was not sure if I could do it. I started on September 26th at 4 pm, after my last meal. I told myself to try for at least 24 hours. That should not be difficult, and I have been doing 16/8 Intermittent Fasting at intervals of 16 hours without food and an eight-hour envelope to eat.

I started Keto on July 13th at 207.8 lbs. Today I am at 182.0 lbs. That 25.8 lbs. in 10 weeks.

Twenty-four hours came and went. I was starting to get a headache (on a scale from 1-10, it was about a 2). It was there, but it did not keep me from doing anything. I read online to keep yourself busy, so I did. Next, was day 2 or 48 hours. Still with a small headache. Day 3 was no headache and some lightheadedness, but a ton of energy. I was licking and dripping my finger in the pink Himalayan salt and did that a couple of times a day to help my headache since electrolytes are needed (I piss out all the reserves). I drank some Matcha tea, limited my coffee to one cup. I drank bubbly water and regular water often. I added nothing to my drinks that had any calories.

Day 4 I received my order of electrolytes from Amazon and started with one glass. It was tasty. I switched to electrolytes from salt because I felt some discomfort in my kidney area. That cleared it up. I woke up on day 5 with that kidney area hurting a bit more, but I was ready to start the day, so started with what I do each morning. I have my ACV cocktail.

Apple Cider Vinegar (ACV) is mixed with lemon juice and water and throw that down as fast as I can. I spent the next half hour seeing if I am going to throw it up. I haven’t yet, but it takes a while to have my stomach settle down. When I get through a series of burping, I know I am fine.

Day 3-5 was a great feeling. I had energy but not any excess, so I deferred working out at the gym but did walk the dog with some hills. Day 5 it seemed like I was more winded when I climbed the hill.

My fast was scheduled to be over at 4:00 pm on day 5 on October 1st. At noon, I made my bone broth cocktail. It is a combination of heating about 12 ounces of beef bone broth in the microwave, 1-½ Tablespoons of Coconut oil, ¼ teaspoon of Ginger, ¼ teaspoon of Cream of Tartar, ¼ teaspoon of Cayenne Powder. Blended it up in my blender and it tasted excellent. I found the recipe from a youtube article, called Bulletproof Bone Broth: Quick Recipe for After Fasting.

Bone Broth Cocktail

I broke the fast at 4 pm with a salad. I had mixed greens, a Roma tomato, Kamala olives, Parmesan cheese, and some Mozzarella cheese with Cilantro Olive dressing.

Fasting App

This is what my fast looks like when I was tracking it. I am using Life app. It would let me adjust my length. I started with 24 hours and keep increasing it until I stopped it when I got to day five.

Life Fasting App

Fasting when Finished

My app did a good job of tracking my progress. 

Life Fasting App

Weight Lost

For weight loss, I used Weight Gurus. It associated with my scale. I started the fast 25.7% and finished 24.5% fat loss. I lost 6 lbs in five days. By far the fastest and most weight lost in a that short of time. From the image, notice the rapid drop in weight on the chart on the right side.

Weight Gurus

Glucose and Ketones

I tracked when I got up (before fluids) and around 4 in the afternoon to track my blood if I was in Ketosis and if my blood sugar dropped. I was pleased with my blood work. I used the app Ketologger, The G:K ratio is the division between the Glu / Ket numbers. The lower the G:K the better. During the fast, I was hitting 1.0 to 0.7 and the app highlights that in green. I have never been in the green prior to the fasting.

Ketologger

Conclusion

I am so pleased with the results that I planned fasts for the last five days on the next three months, October, November, and December. Since I am retired, often at the end of the month, money is running low, so not purchasing food for the last week works well.

My resting heart rate went down to 58 from 65 BPM.

What I learned during the fast, is yes I had some discomfort, but it was manageable. Mostly it is caused by me thinking way too much about what I was doing. I got some food temptations. Spend too much time looking at Keto recipes and food images.

My ability to smell was enhanced, my vision not so much. I was able to sleep more soundly. I noticed if I weigh my self before sleep and when I got up to pee in the middle of the night, then weigh myself in the morning. All the weigh lost (one day of losing two pounds), it happens when I slept. I find that interesting. I am now introducing foods and have scheduled some good eats to happen in the next couple of days.

Two months into Keto

I started Keto on July 13th, 2018, it has been two months on the diet and I have lost 19.0 lbs. My starting weight was at 208.8 lbs.

This is just a report of my how I feel, my Target, Macros, Progress, Routines and Projected Progress.

I Do I Feel?

I am feeling really good. I do not crave food. If I eat fat (e.g., coffee with Heavy Whipping Cream), I can keep starving feeling away. I get hungry, but not starving. My joints are hurting less. I can get on my knees and get up without aid. My sleep is longer and of a better quality. My vision was weakened in the beginning but appears to be back to normal. Overall, this is working well. 

Target

My target macros: set from today 188.8 lbs (currently I have 48.52 lbs of body fat or 25.5% as my total weight), with a one-year goal of 157 lb (15.61 lbs of fat or 12%). My desire is to lose percentages of fat because I hope to add muscle along the way. So weight on the scale can be higher due to added muscle over the fat loss.

Macros

  • 1554 kcal Daily Calorie Intake
  • 20 g Carbs (5%, 80 kcal)
  • 87 g Protein (22%, 348 kcal)
  • 125 g Fat (73%, 1126 kcal)

Progress

I am down 19 pounds in 60 days (two months) is outstanding. My calculations, breaking down the loss at 7 pounds water and 12 pounds fat. This is a mechanical calculation since none of my smartphone apps can give me this number. I have lost 2.3 pounds a week on average. 

Weight Loss

Daily Routine

  • 7:30 pm – 8: 30 am — Fasting is a 13-hour Circadian Rhythm Fast (liquids only, nothing above 50 kcals, trying only for it to be water)
  • 8:30 am – 11:30 am — Coffee with Fat (1st cup with MCT oil, all cups after that is with HWC or Butter), take supplements, veggie drink (has MCT)
  • 11:30 am – 7:30 pm — the first meal (largest) mostly protein based (meat) and veggies
  • 7:30 pm — Finish all food, includes the second meal and fat bombs, Drink last ACV cocktail

Projected Progress

This chart is from keto-calculator.ankerl.com my favorite Keto Macro calculator. 

Keto and My Journey

As an adult, I have been up and down with my weight and health. In my 20’s I was 185lbs and got down to 135lbs by starving. When my kids arrived, I added lots of weight (I think from being more passive in my lifestyle) and got the ‘dad bod.’ As I got in my middle-aged man status, I got as high as 242. I set goals and got that down to 185. Recent years, I was 232, then in nine months 193, then back up to 208. My situations determine my weight. I go up and down based on depression and anxiety.

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Step 3 in First Person

My sponsor, Henry, asked me to read this text out loud. The change is from 3rd person, (we, us) to first person (I, me) starting after the A, B, C’s (page 60.2) to the end of page 63. The AA text is in the 3rd person, so he has me read it out loud in the first person. Below is what I have changed in the text to read the text in the first person. The part that I changed in the brackets [ ]. I also emphasized the deity references and pronouns in red.

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Facebook Group Pages

Facebook is a wonderful platform to connect with friends and other members of A.A., (with caution). I do not have to mention that so of the social connection comes with a price. That price might be your anonymity. Are you willing to take the chance to be exposed or risk exposing someone else? Consider, for example, you are sober for 60 days, and you mentioned it in a post and all your A.A. friends give you congratulations. That seems fine, but what if you also friend someone from work? People believe that a Friend request on Facebook is from a friend, sometimes it is, but sometimes it is not. Think about what you post. Are you comfortable with every “friend” knowing your successes and or your failures?

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