Megan’s Ketogenic Challenge – August Update

By Megan Ramos, IDM Program Director & Clinical Educator

 

Good morning everyone!  Sorry for the delay.  Some really exciting stuff has been going on in the IDM Program this month – all unexpected.  We will be posting an update very soon about our program’s newest addition!

 

Megan’s August Update

 

Before I went to write this blog post, I decided to change into my favourite ‘comfy’ pants.  I’ve had these pants since I was in undergrad.  They were a Costco special and are one of my most favourite possessions.  It has been hot as hell in Toronto (yes, it gets warm in Canada…), and I haven’t worn them in a couple of months, but I’m feeling the A/C a bit more than usual this evening.  Well, my favourite pants just slipped off of me.  The elastic waist band is still intact.  They just don’t fit anymore.  Ketosis just sent my favourite pants to an early retirement.

 

In my previous blog post, I mentioned that I have been experimenting with a ketogenic diet for most of this year.  I have probably been in ketosis for the majority of this year, but monthly and sometimes weekly indulgences have prevented me from becoming fully keto-adapted.  I decided to commit to eliminating those frequent indulgences and do my best to stay in ketosis each and every day for the next 6 months in hopes of becoming keto-adapted.

 

Since August 1st, I have had one long weekend, two weddings out of town, a mini family vacation on a deserted island in cottage country surrounded by oatmeal chocolate chip cookies (a.k.a. my kryptonite) and my birthday.   Also, my American husband just received Permanent Residency status in Canada, which was probably the most exciting day of my life aside from our wedding day.  Talk about celebrations happening out of my ying-yang.   Being on a ketogenic diet this month has been the ultimate test of my willpower.

 

Despite the many challenges of staying in ketosis, it has also been one of the most rewarding experiences.  I am beyond proud of myself for resisting all temptation.  I feel like I’ve regained control over my mind and body.  I didn’t realize how out of control I actually was until this month.  Every celebration I was able to resist only made it easier to resist temptation with more ease at the next celebration.

 

In the next two months I have one girls weekend in wine country, two weddings (in Orlando, Toronto and Atlanta), two major work galas, and Canadian Thanksgiving.  It doesn’t stop after October either.  Holiday parties start in November.  I’m married to an American, so I get to have a second Thanksgiving.  We celebrate Christmas and have decided to move 5 days before Christmas Day.  We’re insane like that.  To make things even more fun my husband will be relocating from California to Toronto so it isn’t just your usual move across town.

 

All I hear from patients is ‘how busy things are’ or ‘how stressful things are’.  Life is always busy.  Life will always throw you curve balls.  It will never stop.  And you won’t be round for the good or the bad either if you succumb to metabolic syndrome.  I’m hoping my dedication will inspire you to make time to be healthy.

 

My Plan

 

 

  • Fasting: I continue to fast three days a week.  Sometimes I do all three days back-to-back.  Sometimes I do 24- or 42-hours intermittently throughout the week.  I really fit it into my schedule and around my social activities, but I do my three days a week since I’m actively trying to lose body fat.  I do water fasts now when I fast with the addition of approximately 1 teaspoon of Himalayan salt in my water spread throughout the day.  I usually take ¼ of a teaspoon at a time.

 

  • Eating: I eat lunch and dinner on my eating days.  I don’t eat them more than 7 hours apart, and I don’t eat past 7:00 PM at night since I go to bed between 10:00 and 11:00 PM.

 

  • Macronutrient Breakdown: I have stuck to 30 grams or less of TOTAL carbohydrates per day. I consume no more than 40 grams of protein on my very sedentary days, 55 grams on my moderately active days, and 70 grams on my workout days.

 

 

My Results

 

  • Ketones: Since August 1st, I have measured my blood ketone levels every morning. They have ranged from 0.5 mmol/L to 7.8 mmol/L (the 0.5 mmol/L reading was the morning after a wedding where I have .   Also, I have been keeping track of my urine ketone levels, which have ranged from 0.5 mmol/L to 16.0 mmol/L.

 

  • Weight and Inches: My weight has been fairly stable, ranging from 101 to 104 pounds.  I have lost a total of 1.5 inches in the last three weeks.  This is great because it means I’m not just losing body fat, but I’m getting stronger at the same time.

 

Goal: I had 24.6% body fat at the start of August.  My goal is to get to 18% body fat.  I don’t have a ‘weight goal’ but I have a body fat goal.

 

  • Miscellaneous: My energy levels have skyrocketed. I no longer get home from clinic each and every night and pass out before I can even wash my face.  My sleep has also improved.  I have become an extremely anxious person over the last year, which is very unusual for me.  My anxiousness has subsided so dramatically that I am able to sleep through the night.  Also, I have started to look like a normal human again.  Many patients have commented on how ‘refreshed’ I look over the last couple of weeks.  I even took my usual red eye flight back from San Francisco on Sunday night and went straight to work on Monday form the airport.  Not one person could tell I just got back into town.  I don’t even feel jet lagged. It’s incredible.  I’m automatically back to being a normal human being without a week of recovery.

 

Upcoming Posts (Posted on Tuesday mornings starting on August 30th)

 

Ketosis I:         Ketosis 101

Ketosis II:        Ketosis & Macronutrients

Ketosis III:       Ketosis & Protein

Ketosis IV:       Exogenous & Endogenous Ketones

Ketosis V:        Guide to Getting into Ketosis & Fat Fasting

 

 

Sample Eating Day

 

Lunch

 

  • Spinach salad (3 cups) with cherry tomatoes (4), cucumber (1/4 cup, chopped), walnuts (6).
  • Chicken bone broth (1 cup) with collagen (2 tablespoons).
  • Matcha tea (1 teaspoon)

 

Dinner

 

  • Chicken thigh (3 ounces) cooked in herb and garlic butter (2 tablespoons), skin eaten
  • Asparagus (6 medium spears) cooked in butter (1 tablespoon) and wrapped in bacon (1 slice)
  • Coconut oil (1 tablespoon) mixed with pure cocoa powder (1/4 of a teaspoon), frozen

 

Macronutrient Breakdown

Lunch

Dinner

Daily Total

Total Carbs

10 g

5 g

15 g

Fibre

5 g

2 g

7 g

Net Carbs

5 g

3 g

8 g

Protein

21 g

27 g

48 g

Total Fat

43 g

60 g

103 g

Sugar

3.3 g

1.2 g

4.5 g

2017-09-02T11:54:09+00:0072 Comments

About the Author:

Dr. Fung is a Toronto based kidney specialist, having graduated from the University of Toronto and finishing his medical specialty at the University of California, Los Angeles in 2001. He is the author of the bestsellers ‘The Obesity Code’ and ‘The Complete Guide to Fasting’. He has pioneered the use of therapeutic fasting for weight loss and type 2 diabetes reversal in his IDM clinic.

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Sandra Rodriguez
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Sandra Rodriguez

Thank you Megan.

r
Guest
r

You are only 104lbs? How tall are you? Do you really need to lose weight?

kfacwpup
Member

I’m 5′ tall and 25% body fat. I’ve got a decent amount of fat to shred! And as you can see, I haven’t lost ‘mass’ but I’ve lost fat. Body composition is what matters. I’d like to weigh 130 lbs and have 18% body fat. The number on the scale is a poor indicator of what is healthy.

Annlee
Guest
Annlee

“The number on the scale is a poor indicator of what is healthy.” AMEN!! I’m interested in healthy longevity. Body composition is an indicator of likely health (one of many). Weight is a poor man’s proxy for body composition. I am not interested in a poor proxy of one of many indicators – I’m interested in the actual indicators. For me, that’s performance – can I run, bend, jump, not fall (or get up if I do), pull, push … and keep laughing at things in general. If I can do those, that’s pretty good. Weight, and (IMO worse) BMI… Read more »

Dusti
Guest
Dusti

I totally agree that weight is just a number and not a marker of health, but wonder if there is a typo somewhere. You currently weigh 104 pounds, but want to gain to 130 pounds?

Becky
Guest

What are the total calories? I question the health of such a low fiber diet but you’re getting great results so perhaps a colonoscopy would be a good idea just to make sure all is well in that regard.

MeatEater
Guest
MeatEater

Zero fibre is needed

Becky
Guest

What are your sources for this? Have you even read The Obesity Code?

jethro
Guest
jethro

Read Fiber Menace by Konstantin Monastyrsky. The book contains scores of sources.

Becky
Guest

Dr Fung references this study (http://www.ncbi.nlm.nih.gov/pubmed/10805824) to illustrate why fibre is beneficial. It reduces glucose’s insulin spiking effects with each meal. To quote Dr.Fung: “In essence, fibre acts as a sort of ‘antidote’ to the carbohydrate (poison). This works out great, because virtually all plant foods, in their natural, unrefined state contain varying degrees of fibre! Nature has pre-packaged the poison with the antidote. “

jethro
Guest
jethro

You need to read all sources before making up your mind.

Billy
Guest
Billy

Great post. Inspiring. Thanks….

Jo
Guest
Jo

This is really inspiring – I’m in a very similar situation re body composition/ weight/energy levels etc. Seems quite tough though even though I think fasting and keto are definitely the way to go..your post has given me the kick up the backside I needed! I look forward to your next post.

Jayelle
Guest
Jayelle

Hi Megan
Please could you answer this query: I have read that vinegar or pickles can reduce blood sugar levels. However I now understand that it is the insulin response which really matters, not necessarily the blood sugar numbers. In that case, is vinegar useful or is it perhaps counter productive if reducing insulin is the goal?
Thankyou.

BobM
Guest
BobM

I use vinegar to reduce blood sugar levels, even when eating low carb, high fat. I’ve tested apple cider (AC) vinegar on an empty stomach and get about a 10 mg/dL decrease in blood sugar levels. I’ve not tested other vinegar, though I assume they’ll be similar, except for balsamic, which can be high in sugar. I also haven’t tested it with eating, though I assume it will reduce blood sugar after eating. Note that I usually use AC vinegar for salads, and not by itself, though I will take AC vinegar by itself sometimes before meals. I think if… Read more »

Mike Williams
Guest
Mike Williams

Great Post. !
I am interested how you work out/separate “advantages” from ketosis in your example..and the IF and caloric restriction/lifestyle etc you also practise.
Because many people seem to believe that you have to be in ketosis to adjust body composition..
I understand the benefits for health by being in ketosis per se..
From the regime you are following..how does one “quantify” in any way…the added advantage of being in ketosis..?
Thanks.. 🙂

Becky
Guest

Mike, I am interested in this too. Megan’s following a low cal diet. That alone would cause one to lose weight. But as dr fung has said, the cal in cal out model is not sustainable long term. How can we isolate out what part of Megan’s success comes from low cal, what part comes from low carb dieting, what part is due to IF and what part is due to ketosis? I am a loving this page and this group and can not wait for the other chapters Megan has promised. I also have Dr. Fung’s fasting guide book… Read more »

kfacwpup
Member

I’m not on a low calorie diet. Im only 5′ tall and my BMR is less than 1000. My husband is 6′,5″ and his BMR is 1800. It’s all relevant to your size.

Becky
Guest

Hi Megan, I agree we can’t use a cookie cutter approach. I’m 5’3 and tried a 1600 cal diet with my mom once and gained weight!

kfacwpup
Member

On days that I’m super busy or working out a lot, I take up to 2500 cal, which is a lot for a very petite women with not much muscle. My husband is a giant and his BMR is twice mine. 1600 cal is caloric restriction for him. About 500 cal would be caloric restriction for me. Also, I don’t count calories. I eat until I’m full. No one in the ketogenic world would disagree that my protein intake is adequate for someone of MY size. Also, that particular meal is over 100 g of fat, which is a ton… Read more »

The wolf
Guest
The wolf

Your response of About 500 cal would be caloric restriction for me.
That would be considered CICO, I thought CICO was out.

Danielle
Guest
Danielle

Indeed. Confusing when everyone is still on about calories. Anyone actually read Dr Fung’s Book? He DESTROYS the CICO approach. What I would like to see a study answer is this, what happens to metabolic rate when you eat a low calorie high fat diet? We know there is a decrease in metabolic rate when you eat a low calorie low fat diet (hence the biggest loser/Keven Hall study) and we know that fasting maintains metabolic rate (thanks George Cahill) but what if calories are irrelevant to the body and fat is the main signal? So low cal keto would… Read more »

Michaela C
Guest
Michaela C

The Wolf – no where did Megan say that she was eating 500 calories. No where did she say that it’s a good idea. She’s trying to explain that she isn’t calorie restricting because she’s small and her BMR is low.

Danielle
Guest
Danielle

I think Wolf knows that and refers to Megin saying 500cal would be cal restriction for her (because of her small size) because he is questioning why are we even referring to and talking about caloric restriction like it means anything after Dr Fung destroyed CICO in his book. It is a valid question. Everyone needs to get off this calorie band wagon. Hey Megan? You hungry girl? Get some fat inside you for energy, with a bit of protein mixed in. You not hungry? Don’t bother. Ketosis allows us to tune into our appetite, like Butter Bob’s reference to… Read more »

Kirsten Hill
Guest
Kirsten Hill

Becky, What is the title of Dr. Fung’s fasting guidebook? At my local library I do have a hold placed on his book, “The Obesity Code”.

Daryl
Guest
Daryl

Forget about Mike! I want to be like Megan!!

John C
Guest
John C

Thanks for an inspiring post. It will stiffen my resolve to get back to my low-carb routine now that I’m back out of hospital. After a recent minor surgical procedure all they offered me to eat was cereals or buttered toast ! I took the toast with plenty of butter.

Faith
Guest
Faith

You seem liw on protein for gaining muscle and losing weight? How are you giguring your protein requirements?

kfacwpup
Member

I take protein based on my BMR, lean mass and activity level. It varies each day depending on my activity. I’m going to do a whole post on protein soon

Nik
Guest
Nik

If your goal is to gain muscle up to 130 pounds, you aren’t going to get there by eating so few calories and so little protein…

kfacwpup
Member

I’m 5′ tall and only have a small amount of lean mass. On days I exercise, I take more. On days I’m sedetary, I take less. My BMR is only 980 cal/day. I adjust it daily based on my activity level. It’s not a one-size-fits-all model. Everyone has to adjust based on their own bodies. We’ll talk about how to do that in upcoming posts.

Steve Summers
Guest
Steve Summers

Your total calorie intake (sample eating day) above is barely 1200 cals! Surely you consume greater amounts of fats and proteins prior to or after a 42hr fast and/or on workout days? I eagerly await to see how your body recomps.

kfacwpup
Member

Keep in mind I’m child size. My BMR is less than 1000. 1500 calories is bro caloric restriction for me. 500 caloric restriction for me. EVERYONE has different needs.

The wolf
Guest
The wolf

Your response of 500 cal would be caloric restriction for me.
That would be considered CICO, I thought CICO was out.

Englebert Humperdink
Guest
Englebert Humperdink

It is. That’s why she’s NOT doing it. Duh.

Phillip Actor
Guest
Phillip Actor

I am curious in what fasted state you were when you measure 7.8 mmol ketones; I am more then fully adapted (I believe) but have never ever seen more then 2 mmol 🙂

kfacwpup
Member

Fasted state.

BobM
Guest
BobM

For how long were you fasting? Are you sure it wasn’t a mistake by the meter? I think this is very individual. After 84 hours of fasting, my BOHB (blood ketones) were 1.4 and my blood sugar was 63. The BOHB reading is typical for fasting. I very rarely go over 2.0 mmol ketones, whether fasting or not, and I achieve those only when eating super high fat the day before. Alcohol (one drink, usually gin straight up or red wine) can help too. Also, I have to eat very, very few carbs to stay in ketosis. I broke my… Read more »

Danielle
Guest
Danielle

Have you tried Ketonix BobM? It is cheaper than the strips.

JenK
Guest
JenK

I buy them and cut each strip in half. Twice as many!

Danielle
Guest
Danielle

5 day fast gets me to 5mmol ketones, it overtakes blood glucose as blood glucose drops. This is tough state to get into and tough to maintain (see Seyfried’s keto for cancer treatment). 7.8mmol is incredible. Would love to hear how many days fasted you were and what you ate before fasting. Also Megan, have you tried ketonix? It is cheaper than the strips.

Maria
Guest
Maria

In the mornings of my third fasting days my ketones are between 4-4,5mmol. In the mornings of the fourth days ketones are higher than 8mmol. My ketometer only shows ketone values up to 8mmol, higher than that is HI.

Mike Williams
Guest
Mike Williams

Thanks Megan..but you did not answer my question..
The problem is..many people think they have to be in ketosis to lose weight..which is obviously false..

Danielle
Guest
Danielle

Yes, confusing. Can you be burning fat if not in ketosis? My question is, where do the break down products go from the fat you are supposedly burning if you are not registering at least a little ketone in the blood or breath? I get why urine strips in theory would stop turning purple but surely blood ketones is the be all and end all. You are definitely burning fat if you have these ketones in the blood. Are you losing body fat or just burning the fat you ate depends whether or not it is a fasting measurement of… Read more »

Jules
Guest
Jules

Thanks for these posts, Megan. Can I ask if you drink alcohol or not? Or does that not keep you in ketosis?

Danielle
Guest
Danielle

I believe alcohol measures as ketones so it can scew your reading. Low sugar dry red wines are fine during ketosis (according to Seyfried who aims for high ketones for cancer management) but the alcohol itself will send the ketone measurement up, so you think you are really ketogenic but it is just the alcohol itself being processed. After the alcohol is gone the ketosis should continue uninterrupted. Just don’t get too excited when you see blood ketones at 7mmol when you have had a drink. Your true underlying value is probably anything from 1.5-3mmol in my experience, although it… Read more »

Jules
Guest
Jules

Thanks, Danielle! that’s helpful.

The wolf
Guest
The wolf

I am 5’0 myself- So Megan at 5’0 104lbs fasting 3 days per week and eating at a 500 cal a deficit for a total of 1,000 calories 4 days per week = 4,000 calories per week and staying in Keto under 30 carbs per day. This is Anorexic and hopefully not what this place is promoting. There is something very very wrong here with the above scenario.

Sheepdog
Guest
Sheepdog

Amen, the wolf.

Becky
Guest

I wouldn’t use the word “Anorexic”, The Wolf, because Megan is correct in that we are all different and have different BMRs and caloric needs. The thing is, that I think of Dr.Fung’s book ‘The Obesity Code’ as like my bible and just going by that, he discusses trials where participants ate such low calories that they damaged their metabolisms and CAUSED themselves to have fewer caloric needs i.e., lowering your metabolic rate so that eating what would have been a normal amount of calories for you will now cause you to gain weight. For this reason, I think Megan/we… Read more »

Andy
Guest
Andy

@The wolf………. You could be right as I was fasting every week for a year & typically one meal a day & total intake around 700 calories.Although my blood sugar average went into normal range & A1C was around 5.6 & which is still the case.However I ended up in losing 40 pounds and had no desire to eat.I had to force myself to eat even once a day & it took me six months to pull out myself from “Aneroxic stage to normal where I do have desire to eat & try various food. On the other side I… Read more »

jethro
Guest
jethro

Hey wolf, you can’t label everyone anorexic based on the calories they consume. Hershel Walker, former Heisman trophy winner and holder of the record of most carries and receptions combined in the USFL and NFL, never injured in his football career, 6’2″ weighting 220# and 7% body fat percentage still at 45 years old, performs 1,000 push ups and sit ups daily, only eats one meal a day of a soup and a sandwich or chicken with vegetables. I don’t think he is anorexic.

Danielle
Guest
Danielle

I am rather confused by the notion of caloric deficit after Dr Fung DESTROYED the CICO approach in his book.

Danielle
Guest
Danielle

Hey Megan, are you hungry? Eat more food. You not hungry? Don’t bother. No one here is promoting going against your appetite, right? I mean if you have reigned in your appetite during the fasting period it would be sadistic to then reign in on your eating times. It is bad enough carb-restricting after a fast (yep I’m a sadist), and even worse protein-restricting (to maintain ketones, yep I’m a sadist) but to restrict the amount of calories is truly insane… When I first started fasting I would CRAVE fat each time I ate. I couldn’t get away with eating… Read more »

Deb Griffith
Guest
Deb Griffith

Megan, I am curious as to why you exercise, when we learned that exercise has very little to do with burning calories and losing weight. Good for cardiovascular system in general, and muscle tone, but it always makes me GAIN weight. Just wondering. Great posts, though!

Sarah
Guest

Strenuous exercise makes me gain weight too 🙁 But I think its because I’m eating more than I need because of the extra activity… Also I have intense cravings for carbs when I workout and find it harder to stick to LCHF when working out.

BobM
Guest
BobM

I’m not Megan, but I exercise because it makes me feel better. It also reduces stress for me. I exercise three times per week. However, I do get hungrier when I exercise. I’ve cut back on exercising since going LCHF and IF. I still like it, though.

Danielle
Guest
Danielle

I’m not Megan either. LOL

Danielle
Guest
Danielle

Body composition is more important than weight. I am with Megan on that. “Exercise” is confusing. It makes me think of joggers in leg warmers with sweatbands. It should be slow burn type weight bearing IMHO, not cardio. Although HIIT has shown benefits and takes like 3 minutes so is hardly comparable to hours of cardio. I would think Megan knows what she is doing and concentrates on weight bearing exercise to gain muscle since body composition is her goal.

Barbs
Guest
Barbs

I have been doing a programme called Optimal Ketogenic Living based on the works of Dr Phinney and Dr Volek. The macro’s are based on your height. For a woman who is 5′, it says the macros are 82g of protein, 20g of carbs and fat between 61 to 143g eating at the lower end if you want to lose weight. I see you plan to increase your weight Megan which I should imagine is not what most of the people reading this blog are trying to do, I should think most (like me) are looking to lose weight. While… Read more »

Danielle
Guest
Danielle

Hey Barbs, I read Volek and Phinney’s protein chart in the recent Atkins book and I was surprised. I am 6ft tall and anything over 65g protein for me results in zero ketosis unless I have done a significant amount of weight-bearing exercise or unless I am 2 days fasted+. I think they have the daily protein requirement wrong or maybe they are assuming it from their work with athletes? It is about body composition and years of insulin resistance I think. The diabetic state of perpetual gluconeogenesis eats muscle. Most people with metabolic syndrome have reduced muscle and much… Read more »

Barbs
Guest
Barbs

Thanks Danielle, I’ve always thought that amount of protein was too high (for me) but the 26,000+ members of the OKL FB group say it’s correct. This is the minimum protein advised (for my height( and you can go to 1.5 times more than that if you are hungry. I was just surprised at the small amount of food Megan is eating to gain weight when I am supposed to eat more to lose weight if that makes sense. I am not here to make waves just trying to understand is all. BTW for your height as a 6′ female… Read more »

Danielle
Guest
Danielle

Hi Barbs, Yep that sounds crazy to me. I was eating around 120g of protein and eating mostly once a day HFLC (certainly not more than twice) and was maintaining a weight of around 60lbs more than what I am after adopting 2-3 day fasts a few months ago. I am stuck at my weight now and thinking about pushing to do more 5 and 7s (I did a few 5s and 1 7day and 1 6day so far). A lot of my weight seems to be water weight. Currently 9lbs heavier than my lowest ever weight and 60hrs fasted.… Read more »

Danielle
Guest
Danielle

currently flashing 1 amber on the ketonix after 60hrs fasted. not bad for me. bring it on.

Barbs
Guest
Barbs

I lost 5.2 lbs after my 42 hour fast Danielle!! Probably water weight but woooo was I excited to see that drop on the scales this morning!!! I can’t believe I’ve been faffing around for months doing this, that and the other instead of increasing my fasting time duh!! I am in many FB groups and I joined one where the “leader” has a different kind of protocol to the usual (though she does follow OKL TBH) it’s all about using either your scale weight or your body fat % and deciding if it’s going to be a fast day… Read more »

Barbs
Guest
Barbs

p.s. I’ve known about fasting since the 5:2 book hit the shops a few years ago now but I always had this secret fear of fasting = starving = slowing your metabolism down. That’s what years of brainwashing do to your mind.

Pete
Guest
Pete

Looking forward to your upcoming piece on protein requirements. I base mine on my goal body weight. I am a 5’11” male and I believe 200 pounds would be my ideal body weight. What would be your estimate of protein required on
any given day. I work out aerobically 3 days a week, with weights afterward.

Val
Guest
Val

In her introduction (Sept ’14), Megan reports:
“I recently turned 30 last month, stand at 5’2” and weigh-in at 115 lbs.”
but 8/25/16 comment claims she is 5′ – have you lost height Megan? That is alarming.
I myself have suffered a compression fracture of T2 so I’ve lost 0.5″ in height, my doctors closely monitor it.

Marguerite
Guest
Marguerite

Megan, will you be posting on Tuesdays about Ketosis and figuring out one’s individualized Macronutrients ? or have you been posting in a different place on the website and I just haven’t found it? thanks.

Ellen
Guest
Ellen

Megan, I ahve the same question about location. I don’t want to miss anything.

Homer
Guest
Homer

Have also been looking forward to Megan’s next posts on ketosis…where are they?

Ellen
Guest
Ellen

Megan:
I’m still looking for your posts. Help, please! ;*)
Ellen