So I have made a decision to change some things in my life. It started with becoming aware that at age 63 and not having to manage any chronic conditions or medicate to suppress symptoms I needed to get back to eating and behaving with more purpose if I wanted to extend my run of great health.
I am a believer that what you put in your body consistently over time will impact your overall health so I have always been somewhat conscious of my diet relative to fat, sugar, alcohol etc.
I am not a saint, I do like my ice cream, fried fish, pizza, and beer but have consciously made an effort to practice moderation albeit through extremes sometimes. However, I retired in November 2014 and during my annual physical discovered that my PSA was up to 3.2 and at the same time a blood test required for an insurance policy indicated a PSA of 3.8.
My PCP recommended a trip to the specialist which of course ordered a biopsy for prostate cancer even though the digital exam did not indicate any abnormalities.
Well, considering I had been through this routine two years prior when my PSA jumped from a level consistently less than 1 to 1.8 and then 2.4, I was kicking myself for not doing something about it back then. I had the second biopsy done and while anxiously waiting for the results committed to taking some positive action to address the PSA issue.
I began a search for a natural method for controlling and reducing PSA while praying for a negative prostate cancer biopsy result. That is when I discovered Ben’s Natural Prostate Health products.
After reading the information online and the guarantee to reduce my PSA level in 90 days I decided to give it a try. I was relieved when the biopsy came back negative and committed to taking the Total Health supplements as recommended to see if they would actually work.
I was very pleased when my follow up with the prostate specialist indicated my PSA was down to 1.5 and the digital exam did not indicate my prostate was enlarged. Shortly after I began taking Total Health, I noticed a reduction in the frequency of times that I had that irresistible urge to urinate and while I was always able to clear my bladder I did have better flow.
At about 6 weeks after I started Total Health, I started taking Prostate Healer and have since noticed a reduction in urinating at night from as many as 5 times to an average of 2 times a night. My most recent annual physical blood test indicated my PSA is down to 1.3. I am very pleased with the results of using these products.
So when my PCP wanted to start me on a Uric acid control medication and was suggesting a statin drug as a “preventative” measure, my LDL’s were slightly high, HDL’s were great, but total cholesterol was elevated just above upper limit of normal and Uric acid was at a level considered to put me at risk of future gout attacks.
I asked Ben if he had any suggestions for reducing LDL’s and total cholesterol and he suggested a Ketogenic diet. I have committed to making a transition and record my experience in the following diary.
Here Goes Nothing…
Day 1 – April 25: First day of the Keto diet, feel a little anxious, what will it be like to go without carbs? Will I miss them? Which ones will be the hardest to go without?
I resign myself to follow the plan and stick to it for the first week and deal with any discomfort or cravings through the firm belief I will be better off in the long run and it will get better as time goes on.
Just need to put one foot in front of the other and make the first week. Weight 183.5 lbs. breakfast was tasty and the portion was just enough.
Day 2 – April 26: Second day: didn’t sleep soundly, had dreams what seemed like all night and was chilled. Was up to urinate 4 times. Woke up this morning (great start huh?) with good energy, although my shoulders neck and mid back were a little tight they loosened up as I went through my stretching routine; surprised that I didn’t feel like I needed to eat right away.
Breakfast was delicious, avocado, mushrooms, egg and bacon, great flavor combinations and very satisfying.
No cravings to this point. A lot of lettuce today with avocado, hard boiled eggs and slow cooked meat. I feel satisfied after eating but not like I am stuffed to the point I can’t bend over to tie my shoes or need to rest.
The snacks are small but tasty and just enough that I don’t feel like I am starving before I eat so I don’t feel like I need to eat a lot. Energy is consistent throughout the day although normally my energy begins to ramp up mid morning and peak late afternoon and run through 9-10 PM I feel like I have better zip when I wake up. Not sure if novelty or a real change.
That’s Dave’s first two days of going full keto. This is just beginning because things are about to get really interesting. Challenges will arise, temptations will surface but the first noticeable effects of going full keto are only a few days away. Stay tuned next Wednesday for more of Dave’s Diary.
Until then, read up on the supplements that Dave decided to take throughout his keto journey:
Dave’s Diary: Part 2
Welcome to Part 2 of our ongoing series Dave’s Diary: One Man, One Month, Full Keto. If you’d like to go back and read the first part of Dave’s Diary then simply scroll up to the top of this page. Part 2 is bringing us through the first and arguably most difficult days of a one-month keto diet.
This is when the ‘carb flu’ begins to set in, as the body is being deprived of it’s most convenient and plentiful energy source, carbohydrates. It is being forced to switch to another energy source, thus making the person feel tired, irritable and even colder than usual.
While this side-effect is only temporary, it can be enough to make the weak willed give up on the diet entirely and plunge head first, back into the satisfying and rewarding, carb and sugar filled pizza and pasta they were conditioned by Western society to believe is perfectly acceptable to eat on a daily basis.
Food can be like a drug and like with any drug you suddenly stop taking, your body notices, reacts and in most cases, your mood suffers as a result.
Here is Day 3
April 27: I definitely slept better. Less dreaming and was comfortable temperature wise. I went to the bathroom only twice, and my energy good this morning. I’m experiencing an aching neck, hips, and knees. I feel jittery, agitated by little things, like dropping utensils… I almost like I am hungover but without the tired feeling.
This morning I find myself eating ham and eggs for breakfast, with berries. I was very refreshing and didn’t realize how sweet berries are. I enjoyed a celery with an almond butter snack and the prawns were great for lunch.
Still feeling “hungover” and achy, looking forward to Salmon for dinner. I walked for 40 minutes, even though I am feeling tired.
I think I have to figure out how to handle dinner out with the Sunday couples golf league. So far this has not been difficult, although I was craving something to munch on like nuts or popcorn this evening.
I am finding that preparation is intense but critical to making a smooth transition to a keto diet. Don’t wait too long to start finding and buying the items needed to follow the menu or you’ll find yourself just eating whatever is lying around.
April 28th fourth day, slept well, up twice to the bathroom, was a little chilled throughout the night, woke up with good energy, hangover subsided, right hip a little sore from walking, will stretch after walking to see if that helps. I may have to find an alternative form of exercise after dinner.
Breakfast was eggs again with bacon and avocado. I mixed in some raw jalapeño pepper with the onion and eggs to spice them up.
I continue to feel satisfied after eating and my stomach is not bulging which makes my entire front look a wee bit flatter. So far I am regular on this diet as past diets of this nature have caused constipation. I believe the unfiltered vinegar tea may be helping in that area.
I will be attending the Sunday couples golf league dinner and plan to order a chicken salad, I hope I am not too tempted by the pasta, pizza and beer, especially after playing golf.
Although by this time my constitution should be strong enough to not give up the six days I have compiled. I intend to focus on the mindset of the importance of the people and fellowship versus the “food treat/indulgence” aspect. Great plan (I think), I’ll let you know how it works.
I had good energy all day today and the jitters are gone. I went out and played 9 holes of golf and couldn’t get enough water, which is probably a good thing.
Having salmon for dinner again, so I really need to work on some variety in the menu. I got a chance to Swim for about 25 minutes after dinner, which I hope should help me avoid the aches and pains associated with other forms of exercise.
It’s amazing how quickly the ‘carb flu’ can set in but as you’ll see next week as Dave rounds out his first week of full keto, it’s also amazing how quickly it goes away.
It’s a few days of unpleasantness but it’s a small price to pay for a better quality of life, more energy, and significant weight loss. In fact, given his former diet and lack of strenuous exercise, I’m willing to bet that Dave will probably lose far more weight than any of us could have predicted.
Dave’s Diary: Part 3
Welcome to part 3 of Dave’s Keto Diary. If you’d like to read parts one and two either scroll to the top of this page or click one of the following links.
Dave is starting to get over his carb flu and is moving on to nicer mornings and playing sports. You’ll also see that he’s decided to add another supplement to his day. Read on to find out which one.
April 29, It’s the fifth day, yeah!!! Woke with good energy, no grogginess, no jitters, only up once to the bathroom.
Was actually hungry until I saw the menu, would never have chosen cooked meat with eggs and a side of sauerkraut, imagine ordering that in a restaurant!! Well, I have to say I was more than surprised at how good it was, look out breakfast joints, we may start a new fad in the US!
I highly suggest Eagle Bay organic raw sauerkraut. Chocolate was a great snack. Only ate half the chicken for lunch as breakfast stuck with me pretty well. Played 18 holes and was irritated very easily.
Swam for about an hour before dinner, and then had pork chops and asparagus. Wife and I are both a little snippy, which I think is attributed to our lack of consuming carbs, which is something she’s jumped on the bandwagon with me in the short term.
April 30 day 6,: Had crazy dreams all night, got up twice to go to the bathroom. Despite this, I awoke with good energy and it was easy to get up. I’ve cut down the morning meal to 1-1/2 scrambled eggs.
I’ve also started taking Ben’s Prostate Power, hoping to relieve the need to get up to the bathroom at night. I’ll be playing racket ball with my son this morning and hope to escape unscathed!
Later that day…
Racquetball went well. I still have it in me to play and no need for an ambulance, yet! Great energy although I need to build my air had the heart rate up over 100 for a good hour and a half.
We went out for lunch and I Substituted a salad with mixed greens, olives, cucumbers, radish, raw beets, sunflower seeds, broccoli, cauliflower, hot peppers with olive oil and lemon juice.
While I was little concerned about finding something I could eat and if I could maintain control I was pleased that I didn’t find myself craving for anything although the croutons were a little tempting, as I really like crunchy things.
I had a steak for dinner with broccoli, although I sure would have liked a baked potato… A bit sore in my buttocks and knees and ready for a good nights sleep.
At the end of his first week, Dave is really grabbing his keto diet by the horns, especially by taking the opportunity to combine his diet with one of my BPH symptom fighting supplements. He is truly the perfect, laboratory example of how to cure your prostate problems.
Yes, I admit that what Dave is doing is difficult, which is why he’s trying it out for only a month, but the results he’s about to see will be second to none. I wish we could all get together and thank Dave for what he’s doing to show men all over the world what the human male body is capable of, even after the age of fifty and well into our sixties and seventies!
Want to try out a few days, a week or even a month of full keto for yourself? Well then click here to see Dave’s entire diet plan for his first week of full keto, as put together by my own team of nutritionists. It’s in PDF format, so you can even download it and keep it for yourself.
What do you think of Dave’s progress so far? Do you have any predictions about the changes he’ll experience or some questions concerning his weekly diet plan, which you can find by clicking here? Either write to me on facebook or email me a [email protected] and I’ll get back to you asap!
If you’d like to read more about the supplements that Dave is taking during his month of full keto, please follow the following links:
Dave’s Diary Part 4
This is it. Week one is done and Dave has dropped several pounds, his will is holding strong and he is sleeping better at night. Read on to discover just how well things are going for Dave and what he thinks of his new diet and shrinking waistline.
May 1, Day 7: I slept very well last night and only got up once to go to the bathroom. My knees, buttocks, and left heel are sore this morning from playing racketball with my son.
Bowel movements are less than before, and I’m not sure why. I hope I am not getting constipated. Eggs and sauerkraut were good, and I suggest flavoring them up with some raw onions and peppers. I will be eating lunch while playing golf, which I’m sure will be difficult.
I’ve discovered that the hard part of sticking to this diet is trying to stay on it when unable to eat at home. Preparing items like baked chicken thighs, celery stuffed with almond butter and hard boiled eggs ahead of time seem to work very well, as they are easily portable and satisfying.
I doubled the challenge by going to an Italian restaurant for dinner, fresh bread and draft beer are very tempting but only for a moment. I got encouragement and admiration from our friends for sticking with it.
I ordered sparkling Pelligrini instead and a great salad with roasted peppers, olives, onions, and cucumbers topped with blackened shrimp with olive oil and lemon juice dressing, very satisfying and filling.
May 2, Day 8: Up at 1 AM to the bathroom and then at 6 AM and stayed up. Drinking unfiltered vinegar tea about an hour before bed, will try drinking it earlier and see if I can avoid the 1 AM call.
Slept well and feel rested, I felt hungry when I first woke but that subsided with a glass of water. My current weight 177, which is down 6lbs from last week. That’s huge.
The avocado shake I was told to make if I felt hungry was interesting and it did the trick, not overfilling but satisfying. Hummus and peppers are always a great snack and just enough to get to lunch. Tomato, goat cheese salad had great taste contrast and was adequate.
Played golf today. It was 88 degrees and humid, so I drank plenty of water. I had good, even energy and was unaffected by the heat, which helped me to work up a good appetite. The chicken, tomato, pepper and onion dinner was excellent, very satisfying. Looking forward to a good night’s sleep.
Honestly, I’m impressed. Dave dropped six pounds in the first week. That’s enough to actually look in the mirror and see a difference. How many years have you been doing that and wondering why, despite exercise and a better diet for a few days, you’re seeing no real change? Well, Dave is showing you, day by day, exactly what to do and he’s doing a fantastic job at it.
I’m also impressed at his will power. How he was able to go to an Italian restaurant and stick to the better, healthier parts of the Italian diet. The kind that I’m advocating every day and that I’m currently eating right now in Tuscany!
Want to try out a few days, a week or even a month of full keto for yourself? Well then click here to see Dave’s entire diet plan for his first week of full keto, as put together by my own team of nutritionists. It’s in PDF format, so you can even download it and keep it for yourself.
If you’d like to read more about the supplements that Dave is taking during his month of full keto, please follow the following links:
Dave’s Diary Part 5
And so begins week two of Dave’s Keto adventure. Six pounds have been lost already, the carb flu has come and gone and the Diet Plan we put together for Dave has moved onto its second week as well.
We know that eating the same foods over and over, no matter how healthy they are, can get a little boring. That’s why we updated Dave’s diet plan every single week. If you’d like to check out Dave’s Week Two Diet Plan and even give it a try yourself, click here to download the PDF.
May 3, Day 9 – I got up to go to the bathroom three times last night, so I will try the vinegar tea later today. Despite this, I’m feeling good in the mornings, energized, it’s easier to wake up and my energy seems to be constant throughout the day.
The food today is adequate to satisfy me and I’m not feeling like I’m stuffed. I appreciate the variety that has been incorporated and otherwise I would really be hating eggs by this time without it.
Having the menu prepared in advance and shopping to fill the menu and being ready to prepare menu items is key to success. My wife has noted the recipes are simple and do not require a lot of complex preparation or time.
Humus in the Lettuce wraps for breakfast make them work much better, otherwise, they would be really dry and bland. Chicken and eggs did the trick for lunch. Sausage with the peppers and onions zipped up with a Scotch Bonnet pepper and arugula salad with a broccoli flower hit the spot as well.
I seem to have hit the wall today after painting a door. I think the high power weekend is catching up with me. I’ll be drinking the vinegar tea between 9-10 tonight. Hope to get some sound sleep tonight.
May 4, Day 10 – Slept well last night but got up twice to go to the bathroom. I feel rested and energized. I drank a soaked seed and water mix, although the Scotch bonnets did the trick, which allowed me to have a full bowel movement this morning. I had an avocado shake for breakfast and am now off to rehang the freshly painted door and repair the house vacuum. Feeling very productive!
So far I’ve had good energy all day and a satisfying, tasty lunch of shrimp. I also had a very productive afternoon. I am able to move and do a lot of things that require stretching and agile moves with less soreness the day after. This is a great improvement on how I would have felt a couple weeks ago.
I could do all those things before but would get sore the next day and it would take a lot of effort to continue. Great dinner, spiced up the low sugar BBQ sauce with chipotle pepper in Adobe sauce.
I had a great dinner and spiced up the low sugar BBQ sauce with chipotle pepper in Adobe sauce.
The next challenge will be Mother’s Day, which is usually celebrated at a brunch buffet, followed by a cookout. Instead, we are planning to go to the beach and have some burgers with roast vegetables on the grill. Will let you know how that works out!
What I think that Dave has proven is that overcoming that first week and those first hurdles of keto, and healthy eating in general, is by far the hardest part. He’s also shown that going keto doesn’t necessarily mean you have to stop eating foods that you like.
They’re going to BBQ roasted veggies and burger patties on the beach. Not so bad, right? It’s true, there will be no buns or even ketchup but by purchasing a higher quality, organic, grass-fed beef with which to make the patties, this problem is mitigated.
When you eat a succulent steak, do you cover it in ketchup and mustard? Of course not. Getting over the want of comfort food is difficult but it can be done, and he’s done it, and he’s already lost six pounds.
Dave is getting to know a new found quality of life that many of us give up on when we hit our forties. We decide that we’ll never get back in shape, that this is it and all we can do is cut our losses and try not to get worse, to get fatter and unhealthier…
Well, I think deciding this is just how things are going to be at an age that young is tragic. Dave is nearly seventy and he’s turning back the clock using a simple, healthy diet and supplementing with all natural, high-quality health supplements designed to work together, to supercharge each other in this exact situation.
Good on you Dave, we’re all rooting for you. And if you’d like to follow along with Dave, if you’d like to do his exact diet as designed by our expert nutritionists, then I invite you to do so. You can download a copy of week two’s diet plan by clicking here.
If you end up losing as much weight as Dave did in his first week, please write to me and let me know on facebook.
Below you’ll find links to all the supplements Dave is using during his Keto journey.
Dave’s Diary: Part 6
It’s been about two weeks since Dave started his strict keto diet and although he’s seen some great weight reduction, he’s also still battling a few demons that have chased him into his healthy lifestyle.
I’m talking about the temptation to indulge in sugary, fatty foods full of preservatives and cancer-causing chemicals. Not only does Dave have to face down his cravings but he also has to deal with TV commercials, billboards, magazines and virtually every other form of media shoving this junk down his throat day in and day.
This is exactly what has contributed to the Standard American Diet plunging so many millions of Americans into disease every single year. Dave is fighting back against this monster of advertising and ill health.
Since the FDA is a federal agency, in a way, he’s staging his own protest against a government that is doing nothing to protect its citizens from the poison on its own supermarket shelves. Won’t you join him?
May 5, Day 11: A good sleep, went to the bathroom before bed 12:30 AM and only once at 4 AM.
And then when I woke up around 7:15 AM. I drank limited amounts of water during the evening and no vinegar tea. So far energy levels are consistent from wake to sleep (approximately 7AM to 11:30PM-12:30 AM).
I was hungry this morning and skeptical of breakfast but it seems to have filled the bill; will see how far it goes although we have a double morning snack.
Also did the flax seed and water for a fiber supplement this morning. I had a minimal bowel movement, soft stool, I suspect it relates to the total evacuation yesterday. Lunch was very filling and dinner was great, peppers cheese etc. I also spiced it up with a scotch bonnet. With any luck I will sleep straight through; that would be a monumental step!
May 6, Day 11: I went to bed at 11pm, woke up at 1am and then slept till 6:30AM, 5 hours straight through is still longer than what I am used to. Breakfast today is zucchini home fries. They were good although with no snack this morning and a light lunch I am looking forward to dinner already.
Played 18 holes today and did some painting, energy constant until about 4:30 PM and hit the wall. Today is the first day I have felt hungry between meals, seems like a little light on the protein today, may have something to do with the energy dip.
Good dinner but I feel like I’m going into carb withdrawal again, and seems like everything on TV is popcorn, ice cream, pizza or cupcakes etc.
This kind of fluctuation is completely normal. As well as Dave is consistently doing, a month of full keto should still only be taken one day at a time.
While some days go extremely well, others may be filled with cravings and fatigue. This is a huge adjustment for not just Dave’s body but also his mind and I have to say, he’s doing extremely well.
I really appreciate that Dave included in his diary his thoughts on television junk food advertising. These commercials go almost unnoticed by most people, although at least it may seem that way.
But when you’ve been ‘deprived’ of the junk food you’ve been told for so many years is just a normal part of your diet, you begin to suddenly notice it all around you.
Dave is starting to notice the problem, and slowly, he’s extracting himself from it. Dave is becoming part of the solution and he’s proving to the thousands of men who read his diary each week that they can be part of the solution too. That includes you.
Daves Diary Part 7
As you’re about to read, Dave is experiencing some new challenges this week. Well, new to us but not new to Dave. We’re only about two weeks into Dave’s new diet, which as far as diets go, isn’t very long. Although he’s definitely on the right track, that doesn’t mean that common dietary based health problems can’t still cause problems, especially after decades of a high fat and high sugar diet.
Anyone who has ever experienced gout before will tell you it’s a terrible experience. Normally caused by consuming too many rich foods, gout was considered the disease of kings, because in the past only kings could afford the type of foods that would give you gout in the first place.
These days, these foods are common and many of us have been tricked into thinking that consuming such foods on a daily basis is a completely normal part of our Standard American Diet. This is wrong and as Dave has discovered, the damage done by consuming this diet so often for so many years cannot be reversed overnight.
May 7: In bed at 10 up at 1 and then 5, big toe joint on my right foot is sore like the beginning of a gout attack. Later in the day, I decide that this is definitely gout. I’ve started an anti-inflammatory treatment and substituted a vanilla avocado shake for breakfast. Tuna salad for lunch and burger with green beans and a salad for dinner.
The Anti-inflammatory is working soreness subsided. Will revert to the Saturday breakfast tomorrow.
May 8: Slept sporadically and up multiple times to bathroom both side effects of the anti-inflammatory, have to drink a lot of water while taking them. Inflammation is gone will continue treatment through today and see how it goes.
I have a couple of questions: I know that gout can be triggered by a change in Uric acid up or down, I have now been taking the prostate power for seven days before the attack. Is it possible they are related?
Also wondering if the krill oil could have an effect on Uric acid. Although over the past four years I seem to have had an attack during the week of Mother’s Day. This has me wondering if there is a metabolic relationship to spring etc.
Based on the cycle and the change in diets I don’t believe it is related to food as I have regulated/eliminated the trigger foods to no avail. Any input here would be very appreciated. (Please see below for relevant advice from our nutritionists in Ben’s Take).
Had the cabbage and bacon for breakfast and continue to be amazed at the flavor combinations as they are not traditional and cause hesitation when reviewing the plan. However we have always been willing to try different things and this is working out to be a pleasantly surprising experience.
Played 18 today and then out for Mother’s Day dinner and an arugula goat cheese and bacon salad with a 6oz filet and 5 stalks of asparagus. Inflammation is gone will do one more anti-inflammatory and see how it goes from there.
My Prostate Power supplement is made up of two prostate disease-fighting ingredients. Rye flower pollen and beta-sitosterol, the active ingredient in saw palmetto. There is no way that combining these two ingredients together can cause gout, which is why I believe that the gout is an underlying issue left over from your previous diet.
I do however agree with Dave’s concern over uric acid, which is why, just to be safe, I’m going to recommend he stop taking Krill Oil. I’d like to stress that I feel the same way about my Wild Krill Oil as I do about Prostate Power but I’d like to do what’s best for Dave.
Krill oil contains purines, which can, in fact, cause uric acid levels to fluctuate, which could flare up your gout. However, it has also been noted that gout may be affected by the seasons, as gout is more common in the spring than any other season, and there is no explanation why.
If Pork ribs are one of the triggers for gout, then we’ll have to start by eliminating bacon from his diet to avoid any further reactions.
Also, it’s quite telling that as soon as Dave starts taking an anti-inflammatory drug, he starts getting up multiple times at night. As soon as pharmaceuticals are reintroduced, negative symptoms and side-effects return.
Have you checked out Dave’s personal diet for this week? It may be something you’d like to try out as well. Simply click here to see Dave’s entire diet plan for his first week of full keto, as put together by my own team of nutritionists. It’s in PDF format, so you can even download it and keep it for yourself.
If you’d like to read more about the supplements that Dave is taking during his month of full keto, please follow the following links:
Daves Diary Part 8
It was a tough week. Tougher than expected. But Dave is overcoming the gout attack and getting back on track. He’s even keeping his weight loss goals in line and his efforts are paying off.
One thing you’ll probably notice about reading Dave’s Diary is that Dave loves golf. Almost every day Dave and his wife are out there playing 18 holes. Now when most people think of exercise, they don’t think of golf but the fact of the matter is that for men over the age of 50, just getting outside, walking around sand swinging a golf club is a great way to burn some extra calories.
Pair that up with a few hours of swimming each week and you’re actually doing far, far better than most American men. Even men who are years, if not decades younger than you.
So if you’re looking for an excuse to go out and hit the links and then take a dip, well you just found it.
May 9 – I slept okay up only twice to the bathroom, feeling good, no inflammation, starting the anti-inflammatory early is the trick, stopped taking it at dinner on Sunday. Weight 175 down 2 more pounds.
Aydrene made adjustments in the menu to avoid possible gout trigger foods and we are substituting flax seed oil for krill oil. Had a blackberry shake for breakfast and the pumpkin soup (great soup) for lunch bacon did not affect me, however, learned that need to eat all snacks to keep energy constant.
Made it through 15 holes of golf and hit the wall, finished 18, ate a great stir fry dinner and was asleep in my easy chair by 9 PM. I woke up at 10:30 and went to the bathroom and then to bed.
May 10 – I slept very well up only once at 4:30 to bathroom woke up feeling rested with good energy. No further effects from the gout attack. Spinach goat cheese omelet hit the spot and very satisfying.
Also reminded today of the value of having a planned menu enabling adherence to any diet regardless of the diet a person is following. Without a menu plan, the probability of making convenient (albeit poor) meal choices is dramatically increased. It starts out with “oh one time won’t hurt” and probably won’t if you have a plan to get back to.
But without a plan, before you know it, you are back to your old habits. No one is perfect and we will have times when we deviate, so in essence, the menu plan becomes our lifeline to pull us back on track quickly before we get swept away into our old habits by the rapids we call life.
It is like anything else we do in our lives that is actually worthwhile, we have to plan for it. My thoughts on this are triggered by a huge challenge we will have next week of houseguests.
We live in Florida and our family from the north visits for vacation and we love having them; it is part of the reason we moved here last year. However, this usually means a weeklong party including several meals in upscale restaurants to celebrate getting together while we are out and about having a good time. So it will be a challenge to balance our goals of completing week 4 of this journey and not being a wet blanket on the party.
We went to my Aunts house for dinner tonight and had a strip steak, a salad with our own made and measured balsamic dressing and about a 1/4 cup of sautéed onions and peppers. Didn’t even miss the corn on the cob everyone else had. Coffee after dinner was very good.
Although a lot of people tend to have coffee after dinner, especially during a family celebration, I would not advise this as a night time beverage to anyone who wants to sleep through the night. Not only because coffee, even decaf coffee, has enough caffeine to keep someone awake but coffee is a diuretic, which will cause you to urinate more often than usual.
So while it’s important to stay hydrated, also recommend not drinking too much water before bed. Stay hydrated all day long and then hold off after dinner. I know it sounds like common sense, but it will make sleeping through the night much easier.
Dave’s Diary: Part 9
Things are looking up again! What if you could wake up one morning and say “I haven’t felt this way in years.” Well, that’s exactly what Dave has achieved.
As we age, physical exercise can feel more difficult, and even sometimes, more painful. Not to mention the way you feel the next day. When you were a teenager you could push yourself in sports and the next day and not feel a thing.
As we all know, that changes. But what if later in life you could get back some of that youthful vigor and wake up the next morning like nothing happened, the only evidence of a day outside being a great memory and a morning lie in? Well, Dave is certainly getting there.
May 11 – Last night I was up late drinking coffee while watching the hockey game so I didn’t expect to and of course did not sleep through the entire night but only up twice from 12:30AM to 5:30 AM.
I still have good energy even though only 5 hours in bed. Hope today brings a good bowel movement, haven’t had one since Saturday, one of the side effects of the anti-inflammatory treatment.
Had a blackberry shake because I had an early appointment at the dentist and needed something to go. Had minor bowel movement hope it is the beginning of something regular. Salad for lunch was good steady energy.
Played 18 holes and this is the fourth day in a row of golfing, followed by no soreness. Chicken sausage with tomato sauce, spinach, and the broccoli was great. Going to hit the sack early tonight.
May 12 – Went to bed last night at 10:30PM. Got up only once at 3:30AM and then woke up at 7AM. Overall a good sleep and I feel rested and ready to go. My right hip, finally, is a little sore from all the golf but back and shoulders feel great.
I haven’t felt this good after that much exercise in years. I hope it continues as I follow the diet. I’ll be having a spinach and cucumber shake for breakfast, which is not my favorite, but quite tolerable and satisfying, overall.
The portobello pizza ought to be interesting for lunch, especially when spiced up with a jalapeño pepper. Today I also found dinner to be quite filling.
I’m finding that keto isn’t so bad after-all. It has gotten easier to make it between meals and also nice not to have to deal with indigestion or heartburn, which used to be a huge problem.
There are two, key takeaways I’d like to highlight from Dave’s week. The first is less soreness after exercise that even just a month ago would have left him sore all over. The is without a doubt a result of a healthier lifestyle. The second is how much more satisfied Dave is from his pre-planned keto meals.
His body is adapting well to the amount he’s eating on a daily basis. It’s adapting to the amount of calories it needs for a day out, even moving around on the golf course.
Over decades of eating the Standard American Diet, our bodies have grown accustomed to a full stomach, greasy, animal proteins on a daily basis and without this overfull, bloated feeling, we’ve somehow come to believe that we didn’t eat enough.
Dave’s Diary Part 10
Dave’s life is getting much more physically intensive. It seems about three weeks into Dave’s Keto month and he’s simply able to do much more. He can be more active, he can spend more time golfing, swimming, doing chores and then after it’s all said and done, not feeling sore. At least not in the way he normally would.
He’s also noticed the lack of ‘carb hangover.’ He doesn’t wake up in the morning feeling groggy because his body was working overtime while he slept to process all the heavy bread, pasta, dairy, sweets and animal proteins most Americans pack their stomachs with each night before bed.
It’s like he’s giving his digestive system, his liver and his kidneys a long needed and well-deserved vacation and in turn, he’s being thanked for it.
May 13: I slept well last night, asleep by 10:30PM. Got up to go to the bathroom at 3:30AM and then at 5:30AM. Great bowel movement today, two days in a row, hope we can establish a trend tomorrow.
Really feel great today steady energy no muscular soreness. I had a blackberry shake for breakfast and then off to the chiropractor and dentist. At the dentist longer than expected so we switched up lunch and dinner.
We split a Greek salad for lunch with olives, cucumbers, tomatoes, avocado, walnuts, grilled chicken, bean sprouts, and carrots with lemon juice for dressing and with a 6 oz juice mix with beet, carrot, spinach, and pineapple. Played 18, took a swim and had the pumpkin spice soup for dinner. Feel satisfied and not overly full, will be ready for breakfast I am sure.
May 14: I find that I’m sleeping very soundly these days in bed and that I’m usually asleep by 11:30PM. Last night I was up only once at 3:30AM. I have noticed that I am awake when I wake up in the morning and not feeling fuzzy or groggy. Is it possible that carbs cause a food hangover?
I have also noticed that muscular soreness is reduced and doesn’t linger after I do my stretching exercises. Had a little soreness in right hip from golf, which is normal, however, I was able to stretch it out and I feel good. I am not sure if this is a result of consuming less carbs/sugars or if I am just going through a positive physical biorhythm.
I still like my morning coffee, black of course, which is how I have drank for the last 20 years. Zucchini hash browns are very tasty suggest spicing them up with some shredded hot pepper of your choice. Will definitely add that next time.
I also like splitting the total health supplement between breakfast and lunch. It is easier for me to take three instead of six, as I am not able to swallow more than one capsule at a time. Spent 3-1/2 hours de-rooting a garden bed in a humid 89 degrees afternoon.
Drank 1+liters of water and worked my arms and back. Needless to say, the lunch salad was very refreshing and filling. Took the rest of the afternoon off with a dip in the pool and then really enjoyed the chicken sausage, peppers and carrots for dinner.
Will be interested to see how I feel tomorrow, as usual, a workout like I had today leaves me very sore for the following couple of days. In bed at 11:15PM with a numbing, analgesic daze tingling my back.
When was the last time you took a swim, played 18 holes and then de-rooted a garden bed? Needless to say, the keto diet is working wonders for Dave. It’s amazing how diet alone can have such powerful, anti-aging effects in such a short amount of time.
We always talk about lifestyle change, because it is important, but look at what Dave’s achieved in just three short weeks. Next time you think it’s going to take you months or even years to see any kind of result in changing the way you live, think again. Think about Dave and think about how far he’s come in such a short amount of time.
Dave’s Diary Part 11
Pain-free, less irritable and a steady support network. Among other things, this is all the best news coming out of Dave’s third week of full keto.
The cranky, keto flu days of the past are now a laughing matter. Working outside and doing sports are no longer the pain inducing endeavors they used to be and friends and family seem to have rallied around Dave to show their support for his life changing month.
And remember, I’ve updated Dave’s weekly diet plan. Read to the bottom to discover how we’ve changed up the menu to remain nutritious and delicious.
May 15: Had another good night of sleep last night, although I was up twice to the bathroom. My right hip is a little sore from pulling up roots but it stretched out. Overall, I’m very surprised that I am not as sore as usual and feel good enough that I could easily play 18. Peanut butter flax seed pancakes are very good and would really be great with some warm blackberries to top them. Today begins the big challenge of having a good time with my brother and
Peanut butter flax seed pancakes are very good and would really be great with some warm blackberries to top them. Today begins the big challenge of having a good time with my brother and sister-in-law while adhering to the diet. We are headed to the airport after our lunch of chicken salad and boiled eggs.
Had a nice afternoon by the pool and then dinner of broiled grouper with sautéed zucchini and a simple lettuce tomato and cumber salad with lemon juice dressing at a seaside restaurant. Amazed at how inflammation free I am today will see how I feel tomorrow as the second day is always worse that the first day after.
May 16: I slept very well again last night. I went to bed 10:15pm, was up at midnight to go to the bathroom and then slept until 6:30AM when I got up. My hip isn’t as sore as yesterday, which is a good sign, as it would usually be worse on the second day after the physical activity that made it that way.
I was Pain-free after stretching, same as yesterday, so I expect to have a great day at the beach with our company. Today, I am thinking about the value of support when trying to make a change like this to my lifestyle. I am surprised that people outside of our family are supportive and encouraging.
But I am really appreciative of the support of my wife who is changing with me and really enabling me to be successful by preparing and making meals and allowing me to share the shopping, preparation, and cooking.
Don’t get me wrong the meals are simple and anyone who can read can easily make this change with a little commitment and planning but having someone to share the experience and support each other has made this almost seamless.
We joked that we would have to sign a non-aggression pact before we started but after the first week and getting through the carb withdrawal we have not missed anything to the point we are irritable with each other. We are adequately satisfied following the menu except for an occasional habit craving for something to munch on in the evening, which usually subsides with a drink of water.
Omelet for breakfast was tasty and satisfying really enjoying the variety and tastes provided in the menu. Spending some time by the pool and then off to the beach this afternoon salad and tuna salad for lunch ok. We went to Tiger Woods’ restaurant for dinner and had a strip steak with roasted mushrooms. Also noting that we are able to eat later without getting heartburn during the night.
Finding adequate support when you undertake something like a month of full keto isn’t always easy. A lot of people are more than willing to let you make a change but won’t actively support you, especially as time goes on.
Life becomes less social as you stick to places that will accommodate your dietary needs, other dishes are consumed around you, sparking temptation.
Even as you’re experiencing the positive changes in your life, your health, and your body just giving in can seem even sweeter.
For this reason, I advocate trying out a keto diet with someone else so that you can support each other. Be it your spouse, a friend, family member or even just a colleague. Motivating each other to stick to the gains you’re striving for makes it a world easier than simply keeping to yourself and your diet day after day.
Luckily, Dave has this kind of support and more often than not, those around you to witness your transformation from the slower, low energy, guy who may be waking up at night or rushing off to the bathroom in the day, to the assertive, motivated, energetic person you were not too many years before.
Dave’s Diary Part 12
Out of sight, out of mind. That’s one point I’d like to convey from reading Dave’s Diary this week. As you’ll read in a moment, even after three weeks and noticeable, good results, it’s natural to still have urges for certain comfort foods, like what happens to Dave when he visits a cinema.
But as you’ll also notice, those urges tend to pass. I always thought of a craving as something that nags at you for hours, even days on end, but an urge is more sudden, maybe even stronger than a craving, but it often passes just as quickly as it came on.
So out of sight, out of mind. Remove yourself from a situation that may harm your health, distract yourself with a good book, a good movie or a good conversation. It works for Dave.
May 17: Woke up feeling refreshed and energized, up only once again went to bed around midnight and not up until 5:30 AM. Hip soreness is minimal and easily stretched out. Second full day of the social challenge seems to be going ok. Had a blackberry shake for breakfast, avocado salad for lunch with boiled eggs did the trick.
Rotisserie chicken and simple tomato salad for us and our guests had the same with a baked sweet potato and then off to the movies.
Biggest challenge yet was walking into the theater, and dealing with the aroma of freshly popped popcorn. Although once the initial urge subsided I wasn’t bothered by it too much. Good movie so it was easy to focus on the event and company vs. the popcorn treat we did not have.
May 18: I didn’t sleep well last night as multiple, heavy thunderstorms interrupted any sound sleep, up once to the bathroom at 3:30AM and then up early at 5:30 AM to get ready for an airboat tour of the Everglades. No inflammation to speak of with good steady energy, feeling great after stretching.
Eggs for breakfast and off to the Everglades great bird and gator photo opp as the storms cleared out to reveal a beautiful morning. Back home for lunch of chicken, boiled eggs, a lettuce salad enhanced by a fresh vine ripens tomato with olive oil and lemon juice dressing.
Spent the afternoon lounging in and by the pool till the storms moved back in and then a cat nap on the patio. An early dinner of blackened shrimp with steamed zucchini, summer squash and carrots.
Again, pre-planning meals and using common sense substituting in the restaurant allowed us to continue to adhere to the plan and enable our guests to enjoy the foods of their choice. Looking forward to a sound sleep tonight.
As Dave states, pre-planning is the key. When you just show up at the grocery store hoping to be inspired, not only are you more likely to opt for a less healthy option, you’re also likely to buy too much, waste money, throw more away and expand your waist.
As for popcorn in the movie theater, Dave is smart to stay away from it. Let it be known, however, that popcorn without loads of artificial butter and sweeteners is perfectly healthy for you.
Check out this article I wrote on just that subject. When cooked and consumed in the right way, although not keto, popcorn is actually a fairly healthy snack.
As for the thunderstorms keeping Dave up at night, sorry, can’t help you there. I suppose it’s just one of the tradeoffs for living in a place as beautiful and vibrant as Florida around the Everglades.
Dave’s Diary Part 13
As far back as the 1960’s sugar companies were lobbying congress to put restrictions on fatty foods and ease restrictions on sugar, thus paving the way for low-fat everything and the myth that low-fat food is somehow healthy for you.
But as Dave is finding out, a diet high in the right kinds of fats is very beneficial, it is keto and it is what’s helping him lose the weight he’s dropped in the last few weeks.
Sugar is in virtually everything, needed or not. These are what Dave has come to call ‘sneaky carbs.’ The sugar’s you’re exposed to just by squirting some ketchup on a burger, eating a piece of bread or even eating ‘low-fat’ yogurt.
Beware the sneaky carbs, don’t be duped by food companies marketing junk food as healthy and follow Dave’s keto lead to feeling and looking younger.
May 19: Slept well last night, storms didn’t bother me as much as was in bed at midnight. got up at 3:30 AM to go to the bathroom and was fine until I got up at 7AM. I’m really enjoying the reduction in inflammation, which now presents the challenge of what’s to be done when the 30 days have passed?
This diet has made me realize just how much sneaky sugar and carbs we are exposed to by our normal eating habits. I used to think I was a pretty healthy eater, with black coffee, unsweetened tea, no soft drinks, no sugar with unsweetened almond milk on my cereal, lots of water, limiting beer intake to 2 with a meal once or twice a week and Ice cream or desserts once or twice a week, which was probably a fantasy or denial.
But what really hit me was the “stealth” injections of sugar we get from things like condiments (ketchup, mayonnaise, etc.) salad dressings, sauces, bread, (yes in addition to bread being a carbohydrate, it usually has sugar or corn syrup added), jam, jelly, energy drinks and Gatorade.
Don’t get me wrong I do not want to become a carb Prohibitionist but I do have some decisions to make. I enjoy having a beer or a cocktail or glass of wine as well a sweet treat now and then and would like to continue to do so.
I would like to find a balance that enables me to enjoy those things in moderation yet maintain my new level of health without becoming a food monk. So I know there are some things which are history, soft drinks, energy drinks, gator aid etc, fruit preserves, dairy cheeses ( replaced with goat cheeses, we were impressed and pleased to find a large variety of goat cheeses including blue, provolone, Gouda, garlic and herb etc.), grain fed meat products and things like barbeque sauces and condiments.
For more Informed decisions on frequency of things like pasta, pizza, alcohol, ice cream, baked goods etc I think I will be consulting a nutritionist to see if we can design a regular diet that will provide the balance I am looking for. I think it will be money well spent, after all, it is for my best health. Breakfast chia pudding was a treat, looking forward to a snack of hummus and lunch of grilled chicken.
Going out for dinner, last night our guests as in town, so we are switching lunch with dinner and having the Philly cheese steak peppers for lunch. Had a great heirloom tomato and winter vegetable over spaghetti squash ratatouille for dinner and a grilled avocado with jalapeño sauce. Headed to bed early tonight have to be up at 3AM for an airport run.
May 20: Was in bed at 11PM up to the bathroom at 2 and then up at 3AM for an airport run. Energy is good inflammation is negligible and feel good after stretching.
Had a 6:30AM breakfast meeting so flip flopped lunch and breakfast, ham steak and eggs for breakfast avocado shake for lunch and then off to golf.
Chicken and veggies with a tomato salad for dinner and a couple pieces of dark chocolate for dessert and I’m all set.
I still have that urge to munch in the evenings but I am not really hungry. Will see how I feel in the morning after golfing for the first time in a week today. Have an 8AM tee off time tomorrow.
So Dave is reaching his goal. The end of the keto month is looming. He’s seen positive results, even life changing results and now he’s left with one question…. What do I do now?
The day after it’s all over, many people would be inclined to splurge. Hit the bar for your favorite beer with friends, order a pizza, a pint of ice cream for dessert and maybe a night cap for good measure. Sounds pretty good, right?
Doesn’t Dave deserve a bit of indulgence after a month of such strict dieting and health conscious living? Well, yes he does, to a point.
Meaningful change is not about short, fad-diets, as they’re known. It’s about lifestyle change as a whole. And of course, grilling a burger out back or a glass of wine can fit into that lifestyle but they have to be a very small part of it.
Dave is smart to wonder how he’s going to keep this up and I know that he will. Perhaps not as strictly as he did during the last month but the fact that he’s thinking about it and planning proactive steps to ensure he stays on track is already a great start.
Dave’s Diary Part 14
Dave is in the final days of his keto month. There are only a couple of days left until he’s technically released from his custom made diet plan in which he’s made more progress improving his health than at any time since his 20’s.
He’s accomplishing what many of us have dreamt about, only to wake up in the morning to the same old belly, the same lack of energy and the same BPH symptoms day after day.
So let’s see how Dave is spending his final days, and if he’ll continue his diet after the month is over. You may be surprised…
May 21: Was in bed at 10, and got up early again at 5:30am the next morning. I slept well and only got up once at 1:30. I’m really pleased with the inflammation free wake ups. I had a blackberry shake and then got ready to golf at 7:30am. Almonds for a snack and pumpkin soup for lunch. I then took a quick dip in the pool and then off to a massage before dinner. Perfect day.
Heading to a dinner dance at the local club tonight, so another challenge to avoid alcohol, carbs, and sweets. Really easy to handle by focusing on the social aspect of the night and dancing. Had sautéed carrots, green beans, and peppers with some pork loin roasted and a salad with lime juice for dressing.
I was amused by how tempting the rolls and croutons were but the big tease was apple sauce and golden brown French fries. We gracefully denied the temptation but asked the server not to bring the chocolate tart with whipped cream for desert.
Drank coffee and soda water with lime and enjoyed a few cha-cha’s with a hustle thrown in for cardio. I am relating all this to illustrate that it is possible to be very active and have a good time while maintaining a healthy diet. It also made me realize just how many carbs and sugar are presented in a standard dinner.
May 22: Was in bed and asleep by 10:30, up twice at 1:30 and 5:30 because I drank a lot of liquids between water and coffee at the dinner dance. Got up for good at 6:45 feeling good. Had no muscular soreness effects from dancing the night before and good energy.
Had eggs bacon and sauerkraut for breakfast and then off to golf. Almonds for a snack during golf and then out to dinner with the group, where I had sausage and peppers fra-Diavolo minus the pasta with a lettuce, cumber, tomato, olive and carrot salad with lemon juice dressing. Weigh-in tomorrow.
Golfing, dancing and swimming. When was the last time you did all three of these things in one day? On top of that, a healthy diet free from alcohol, sugar, processed food or any of the other junk we knowingly and often unknowingly put into our bodies on a daily basis.
I can recall a time when eating healthy meant staying home and eating alone. In fact, sometimes I still do this. I’ll eat a ketogenic meal in a different part of my home and an hour earlier than the rest of my family. I’m only human, and sometimes this makes it easier to stick to a healthy diet.
I’m not saying make eating alone a daily habit, but I’m just trying to make an example of myself, to show you that even I’ve struggled with this. But Dave is doing extraordinarily well at overcoming this.
Going out to parties, dancing, restaurants can be no-go scenarios at the beginning of a keto month. This just goes to show how 50% of going keto for a month is all in the head.
Also, if you’re not into jogging or walking briskly, dancing is an amazing way to get some exercise. I like hiking but I prefer to do it in Italy on vacation, which is why I get most of my exercise from swimming.
Have you checked out Dave’s personal diet for this week? It may be something you’d like to try out as well. Simply click here to see Dave’s entire diet plan for his fourth week of full keto, as put together by my own team of nutritionists. It’s in PDF format, so you can even download it and keep it for yourself.
Dave’s Diary Part 15
Do you remember being a kid in school and as you got into June, you could feel the end of the school year looming? Maybe it’s even the same feeling you had right before you’re about to take time off work to go away on vacation as an adult. Either way, that’s the way Dave is beginning to feel about the end of his full keto month.
We’re literally just days away and perhaps the temptations he worked so hard to overcome and once again rearing their ugly head. But not to worry, this is normal. The reward and pleasure center in his brain is probably lighting up with anticipation. The need to reward himself for all his hard work over the past month is probably becoming harder and harder to ignore.
That’s why so many people end up putting on weight during a strict exercise regime, they decide to reward themselves after a hard workout with even more calories than they would have eaten in the first place.
In Dave’s case, this is exactly what we’re trying to avoid and is exactly why we’ve written up such a stringent and as you’ve noticed, extremely useful diet plan for him to follow to the bitter end.
May 23: I slept well from 12:00AM to 5:30AM, and woke up with good energy. Have a kink in my neck and a little soreness in mid back from golfing a lot. The chiropractic appointment I have this morning should set me right. As of today, I weigh 174lbs, which is 9.5lbs less than when I started, and the best part is… I can’t remember feeling hungry at all.
Today it’s chia pudding for breakfast and chicken salad for lunch. I need to start seriously planning for the week after we complete the 30-day experiment. I feel completely re-energized and pain-free after chiropractic adjustment, ready for the day!!
Chicken salad for lunch and chicken sausage and peppers for dinner. Today was a regeneration day, took it easy, did admin work, read a book and relaxed.
May 24: I slept through the night from 12:00 AM to 6:30 AM first all-nighter in many years. I woke up feeling rested and energized, no inflammation to speak of looking forward to a good stretching session. While this is the last day of the experiment I can guarantee it will not be the last day of our new diet.
Started the day with flax seed peanut butter pancakes, love those things. Had a lettuce tomato salad with avocado, goat and herb cheese. Red peppers stuffed with grass-fed ground beef, onions, garlic and a little flax seed for texture with steamed green beans for dinner. Great way to end the experiment, will be looking for additional keto meal recipes online or maybe a cookbook.
In fact, I’ll probably flip back through some old editions of The Natural Choice, Ben’s monthly journal. His reoccurring keto kitchen section has taken on an entirely new meaning for me now that I know what keto is, how good it can taste and how it can transform my health. I’m sure I’ve missed out on some really good ones over the last year.
Dave is right to wonder how he’ll continue on eating keto after this experiment is over. It can be a challenge.
For example, if you’re like the way I used to be, heading to the grocery store after work and just buying whatever catches my eye, regardless of how healthy it is, then you’ll know a lot of men, (not all!) but a lot of us do not do much research before heading to the shop.
We’re either given a list to shop for or we just grab whatever looks good. Before my prostate problems began 15 years ago, I was exactly like this.
But there are a lot of amazing keto recipes out there, and they are worth looking into, trying out and learning the art of keto cooking. In fact, most people have no idea a meal is ketogenic when they eat it for the first time. It isn’t until you tell them that they start to wonder and form their own opinion.
That’s why I started the keto kitchen section in my monthly men’s health journal, The Natural Choice, and I hope you get as much out of it as Dave is going to once this keto month is officially over and he’s left to his own devices.
Dave’s Diary Part 16
The day has finally arrived. Dave has finished his month of full keto and the changes are undeniable. Dave has accomplished something that he and many of us have probably dreamt about for years.
And that just goes to show that what Dave did is no easy thing to accomplish. Dave had professional help. He had a qualified nutritionist at his disposal to answer his questions and tailor a health plan for him to follow for the month.
This is not a luxury most people have and celebrities have been known to shell out thousands of dollars for this kind of analysis and consultation, so there’s no wonder you may have been having difficulties changing your lifestyle over the course of a month like you’ve just witnessed.
So to finish off this continuing series, Dave is going to reflect a bit on how he feels now vs. how he felt a month ago. He’ll talk about the things he liked, the things he didn’t and hopefully, you can use his insights to change your life as well.
PROS: I was pleasantly surprised by the following
Portion control has been adequate and I have been sufficiently satisfied with the quantity of food while at the same time losing 9.5 lbs. I am getting a higher quality of sleep due to less bathroom visit interruptions. Waking with less grogginess, no food hangover. While I have always been very active and energetic, my energy level is more consistent throughout the day and sleep comes much more easily when I lay down for the night.
Very impressed and excited with the reduction in muscle inflammation I am experiencing after physical activity; this is a total surprise and plus benefit!! I also am able to eat later in the day and have had no heartburn. Previously I would not want to eat any later than 6:30 PM so I had time to digest before bed and after multiple glasses of water. I have had dinner as late as 9 PM with no digestive side effects.
Urges to urinate throughout the day previously triggered by running/warm water only occur when I really need to urinate. I enjoyed the variety of dishes and found them flavorful. It is nice to have several alternatives to cereal, toast, eggs and oatmeal for breakfast.
Most of the dishes were simple to prepare and a novice in the kitchen should have no problem. We really didn’t miss the carbs or dairy although there were times when certain aromas would trigger cravings but after suppressing the initial urge I don’t recall feeling like I been cheated or was making a huge sacrifice.
Surprised at the ease of selecting dishes in restaurants that enabled us to adhere while socializing and entertaining. Calling ahead and or looking at menus on-line helped as well and while we only had to make minor deletions/substitutions from some dishes to avoid carbs and dairy, the restaurants were very willing to custom prepare when asked.
Support from my contacts, such as Ben’s nutritionist, Aydrene, was super. She responded promptly and positively to questions and suggestions regarding the food menu and my physical status. I never felt like I was on my own throughout the experience and her knowledge and encouragement gave me confidence.
But that doesn’t mean to say there weren’t some very difficult moments
DELTA: I have not had regular bowel movements, although I am not constipated. I have been going every other day sometimes every third day. I’m not sure if my digestive system just needs to adjust to less bulk being processed or if I need to do something else to promote regularity. Have been using flax seed soaked in water for fiber.
All in all, this has been a very positive physical experience that I would recommend to anyone that is interested in making some positive deltas in their life. It was much easier to make the switch than I ever expected and I did not feel deprived at all. Planning and preparation are the keys to minimizing temptations and providing the fortitude to make good choices.
A special thank you to my wife Denise, who shared the planning, preparing while making the transition with me. Having partners that support each other really helps with handling activities and spontaneous situations where you are tempted to make poor choices. I am looking forward to seeing the impact on my blood work results in June.
There you have it. Improved physical abilities, weight loss, less inflammation, sleeping better at night, less frequent urination, and less heartburn. It seems the list of positives could go on and on.
So what’s one month out of your whole life? Sure, you’ll have to change your lifestyle, and after the month, you’ll have to continue to regulate your intake of weight gain and prostate hurting foods, but isn’t it worth it? If you’re not sure, just ask Dave.
I Wish You Good Health,
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