Alex_uk: 40 years in the making

[alex_uk]

13/11/25

LP W2 W5 D19

Ate beans on toast (seeded wholemeal from the freezer) with cheese on top, BG hit 7.2 and stayed there for over 2 hours, only started coming down when I got started on lifting. Warm ups done and it’s 5.9…updating as I’m going, its gone back up to 6.6, apparently that’s the sympathetic nervous system dumping adrenaline and cortisol in and glycogenolysis and gluconeogenesis happening, pretty interesting seeing this all live. At least I’m training hard enough for my body to respond in some sort of way!

I might re-run today’s meals but using berberine tomorrow, intentionally didn’t take it today.

GS1:
SSB to box: 132.5, 135, 137.5kg x 5, 120kg x 1
Jumping squats: 8 x 3 sets
Palloff cable press: 20kg x 8 e/s x 3 sets

Came in with the idea to just jump straight back where I left off, 137.5kg felt hard on my back and knees and was slow, I could probably have ground out 140, maybe 142.5kg, to achieve the aim for the day, but the long game is more important. Winning the war may occasionally require some tactical withdrawal, maintaining battle readiness is more important, it’s not a war of attrition, anyway cliches done for the day. Tried 120kg afterwards and that confirmed my choice, 1 rep at 120kg was enough, right call.

GS2:

SSB box squat: 60, 70, 80kg x 5
DB RDL: 20kg DBs x 8 x 3 sets
Palloff press: 10kg x 8 e/s x 3 sets

Finisher:

Bulgarians: 20kg DBs X X 10 sets EMOM

Started off pretty easy, pouring sweat, lungs legs and delts were all feeling this hit hard by the end.

BG 7.1 at the end, let’s hope that starts to fall again now the session has finished.

Edit to say less than 10 mins later:

[T3hPwnisher]

Very curious to see how this experiment goes. What is the set up like for a CGM? Invasive at all?

[alex_uk]

@T3hPwnisher

Very curious to see how this experiment goes.

Same, I like being my own lab rat, technology is so awesome these days you can get so much data and tweak things in real time.

@T3hPwnisher

What is the set up like for a CGM? Invasive at all?

Not at all, sort of a cassette loaded disc that you press into your arm, no real sensation, maybe a very minor scratch, but not sure if that’s not from the patch I put over it pulling hairs (the brand are notorious for losing stick and falling off so I bought a load of specialist cgm plasters).

[alex_uk]

Woke up at 630, fasting BG was 6.2 (pre-diabetic) got up and checked again after about 10 mins (some minor movement, like walking down stairs) had dropped to 5.8, took 600mg of berberine, a pint of water and a black coffee, half an hour later 5.1 which I think is lower than at any point yesterday.

Thoughts: last night I ate pasta, I ate a big portion and I ate it around 2130, there was less protein in the meal than would have been if I had cooked.

Going to keep the first to meals of today the same (not weighed anything so this isn’t scientific just some rough observation).

I’m going to be trying to add weight whilst wearing the CGM, so the challenge will be keeping BG in good healthy ranges whilst doing so. I’ll see how things go I’m tempted to buy another sensor and do a keto or even carnivore run (my wife keeps saying about doing carnivore despite not really liking meat).

On that note I haven’t weighed for a while and forgot to do so before drinking this morning, it’ll have to be done tomorrow.

[alex_uk]

@alex_uk

BG peaked at 6.2 and then dropped within the 2 hours back to 5.4.

Contrast to today with berberine - peaked 6.1 and fell back to 5.3 within 30 mins. Nice to see a measurable impact from a supplement, let’s see how much it can ameliorate my bad choices!

[T3hPwnisher]

I’m tempted to buy another sensor and do a keto or even carnivore run (my wife keeps saying about doing carnivore despite not really liking meat).

I will be incredibly excited at such a development. Always happy to spitball some ideas as well. I can share some UK carnivore sources if the need arises.

[alex_uk]

Haha that meme is perfect because of a the scene shortly afterwards gives a great response:

But yup, it’s got to be on the cards, round two of beans on toast shows me I do not tolerate carbs well:

I’m pretty much at the 2 hours post prandial and still sitting above 7.8, which is indicative of pre-diabetes (last hba1c was 41 and 42 is pre-diabetic).

I’ll use this cgms remaining 14 days to experiment, then stock up on meat and eggs and get another cgm on the go.

Some of the bigger challenges I see for me with the approach: gaining (always struggle with putting on mass), meal diversity (boredom might lead to poorer compliance), family meals (but wife doing it with me might assist) and costs.

[T3hPwnisher]

As far as gaining goes, we have 2 nutritional levers when it comes to energy: carbs and fats. We’ve seen with protein that, when we try to lean into that, it doesn’t really do much, to the point that protein overfeeding studies have people overeat 800-1000 calories of protein and not put on any weight. So since carbs are removed: time for fats.

You could take a page from bodybuilders of old and lean into heavy cream in that regard

Heavy Cream and Bodybuilding - Physical Culture Study

The other staples are butter, ghee and tallow, with lard being another possible option.

And this actually helps out with the budget aspect as well, as, quite often, the fattier cuts of meats/mince are cheaper than the leaner ones. People pay a premium to have a butcher cut away the fat, whereas this is what you’ll be needing to gain. In fact, in many cases, you can purchase fat in the form of suet from the butcher at minimal/no cost, as they’re looking to just get rid of the stuff.

For meal diversity, I’d recommend checking out Dr. Paul Saladino’s “Carnivore Code Cookbook”. It’s honestly amazing the creative stuff you can come up with while still keeping carnivore/keto, to include full blown pizzas. There have been other cookbooks put out as well that I’ve heard great things about, but haven’t personally read to be able to validate (Courtney Luna gets high praise, and there is one put out by Brad Kerns and William Shewfelt [of PE Diet/Red Power Ranger fame] that looks interesting).

And that can also help with the family meals, because these recipes are a lot more kid friendly compared to just plain steak and eggs. But I also just take the strategy of featuring the protein and then whipping up sides for the non-carnivores. Although you can also check out Maria Emmerich for family friendly keto strategies. She’s a wizard in that regard.

[alex_uk]

14/11/25

LP W2 W5 D20

GS1:
Pendlay rows: 80kg x 5 x 3 sets
Bench: 100, 102.5, 105kg x 5
Lying leg raises: 5 x 3 sets (focused on trying to get these close to dragon flags)

Got interrupted, but I wasn’t firing on all cylinders anyway, probably a good place to stop. The diary says it’s been 28 days since I last benched, next week I’ll just re-run week 5 in full.

BG back down to 5.6 (it tends to sit around 5.4-5.6 absent of food/exercise).

The above was around 1600ish, then had dinner at 1730, which was a carbonara style meal, massive amount of pasta, didn’t manage to get the berberine prior (usually aim for 30 mins before eating) so took it at the meal. Then went to karate, looks like the activity blunted the impact:

@T3hPwnisher

So since carbs are removed: time for fats.

Did you find that you needed an adjustment period for this? In terms of gastric and energy.

@T3hPwnisher

And this actually helps out with the budget aspect as well, as, quite often, the fattier cuts of meats/mince are cheaper than the leaner ones.

Good point!

@T3hPwnisher

But I also just take the strategy of featuring the protein and then whipping up sides for the non-carnivores

Solid plan and thanks for the recommendations I’ll take a proper look before taking a leap!

[Andrewgen_Receptors]

@alex_uk

Woke up at 630, fasting BG was 6.2 (pre-diabetic) got up and checked again after about 10 mins (some minor movement, like walking down stairs) had dropped to 5.8, took 600mg of berberine, a pint of water and a black coffee, half an hour later 5.1 which I think is lower than at any point yesterday.

I’ve heard some people say that you get more accurate measurements if you wake up, drink like 8oz water, wait 20 mins, then take the measurement (still fasted).

I cant speak to it, but thats what I’ve heard.

@alex_uk

Thoughts: last night I ate pasta, I ate a big portion and I ate it around 2130, there was less protein in the meal than would have been if I had cooked.

You might want to consider eating most of your carbs in the first half of the day, then mosts of your fats during the second half. This is what my coach has me doing.
Or your carnivore approach works fine too, just less effective for hypertrophy, so I always prefer to use carbs to grow.

[T3hPwnisher]

@alex_uk

Did you find that you needed an adjustment period for this? In terms of gastric and energy.

I started eating low carb back in like 2002. Of course, it was dirty low carb, and stupid low carb, but it was still an effort to cut carbs, and over the years I’ve gotten better and better at it. I say all that to establish that I never really had a transition period like flipping on a light switch, so I never really noticed anything. I’ve heard it CAN be rough to just go form full tilt carbs to keto, and one of the best ways to help with that is with supplemental electrolytes. The “keto flu” many folks experience is a combination of transitioning from carbs to fats but ALSO a result of electrolyte imbalance, since carbs hold salt and electrolytes with their water.

In terms of gastric, when I finally went full bore carnivore and stopped trying to do dirty keto, it was a HUGE improvement. I was eating a lot of science experiment “Low carb” stuff and it was wrecking my guts (along with all the plants), and going just meat and eggs hit the gastric reset button. I’m sure if I was genetically tested, it would determine that I naturally process fats well and carbs poorly. In turn, your mileage may vary. I always bring up my wife as the counter: Asian ancestry, can put away rice like a sumotori, taps out at 6oz of filet mignon. We’re a perfect pair at the Brazilian steakhouse: I eat the meat off her plate, she eats all the sides.

Happy to be a part of the journey dude!

[alex_uk]

@Andrewgen_Receptors

I’ve heard some people say that you get more accurate measurements if you wake up, drink like 8oz water, wait 20 mins, then take the measurement (still fasted).

Thanks, I sort of gave it a go this morning but time limited so wasn’t a full 20 mins between water and then the berberine, which wasn’t 30 mins before eating. Results were good though woke at around 5.3 and dropped to 5.1, also confirmed accuracy of this thing with a finger prick monitor:

Not a bad reading at all, I’d guess that’s the activity of karate after the big meal, plus the meal was earlier in the evening (had protein and a peanut butter after karate but that barely made a bump on the monitor).

Was a full day out of the house working, left at 8, back in at around 530, should hopefully be eating in the next 30 mins, ordered takeaway to go with the boxing, be interesting to see, will do berberine, acv, Ceylon and some newly arrived psyllium husks, I’ve got no baseline for this meal and it’ll be potentially heavy so aiming for maximum mitigation.

In other news, it turns out my wife doesn’t have amazing glucose tolerance, rather she has what I believe might be reactive hypoglycemia, she’ll need to follow up with the drs, but:

Is not good. Her CGM was showing as much but wanted to see the finger prick to confirm. I see the carnivore experiment being brought forward to benefit her if the Drs are in agreement with my guess is correct.

[QuadQueen]

@alex_uk

round two of beans on toast shows me I do not tolerate carbs well

Try just the beans without the toast as an experiment. Your results may look different.

I love watching these experiments. Everyone is SO different!

[alex_uk]

Thanks - yesterday I did toast and eggs (same bread) and had a markedly different response, and since I’ve worn the CGM I did beans and eggs (in absence of toast) and again a markedly different response. Assuming total carb load has a fairly big impact as well.

This morning less than an hour after breakfast:

That’s where I want to be, very smooth, low curves. That was the same as yesterday, 6 eggs and 2 pieces of toast, barely made a dent in BG.

[OyAmPipMayo]

You probably already know this, but the order in which you eat your macros can affect how much your glucose spikes. The recommended order is non starchy carb, protein, starch.

[BethB]

@alex_uk

I like being my own lab rat

Just out of curiosity, is this just something you are doing for your own information or are you having an actual issue that you are trying to correct? If I missed the explanation in your log I apologize.

[alex_uk]

@OyAmPipMayo

The recommended order is non starchy carb, protein, starch.

Thanks, I was aware of an order, I thought protein was first didn’t know non-starchy carbs was recommended first.

@BethB

are you having an actual issue that you are trying to correct?

My annual blood tests for a few years have shown a creeping hba1c, this year it was 41 and 42 is where pre-diabetes is formally diagnosed. In theory I’m fine, just trying to stay that way and avoid an entirely avoidable and self-inflicted disease.

In terms of a being my own lab rat, I realised something, I can and do run experiments on myself that yield meaningful individual information that informs my future choices, I am however not a lab rat, I cannot be one since I do not exist in a laboratory, the clean clinic, all variables controlled environment of a laboratory doesn’t work with real life. That’s fine, because it has to be and because I am in fact a human, not a lab rat, but it does make the experiment a little more obtuse and subjective. Interesting and useful nonetheless.

[BethB]

Gotcha.

@alex_uk

just trying to stay that way and avoid an entirely avoidable and self-inflicted disease.

I know multiple people with type 2 diabetes that just kind of threw up their hands when diagnosed with prediabetes and said “nothing I can do. Guess I’m getting diabetes”. I find this mind blowing.

@alex_uk

I can and do run experiments on myself that yield meaningful individual information that informs my future choices

I believe this is the best way to go. I have very little faith in the medical community (at least here in the US). A friend of mine ended up with gestational diabetes and the diabetic nurse told her that Digiorno pizza makes a really good snack. At that point she did her own research and found a much better path to controlling it than what the professionals had prescribed. Plus, everyone is different. The best path for you is the one you need to find. Only one way to do that.
Although I am in no way surprised that you are trying to prevent a preventable disease I’m still impressed. I literally spend my working days dealing with diabetics who don’t even bother to try to improve their diets. Not even knowing that uncontrolled diabetes can cause major complications and even death for their babies is enough to make them try.
Sorry for the rant. I’m very interested to see what you come up with.

[EmilyQ]

@alex_uk

Thanks, I was aware of an order, I thought protein was first didn’t know non-starchy carbs was recommended first.

I’ve seen it ordered both ways. I guess the main take-away is starchy carbs last.

@alex_uk

That’s fine, because it has to be and because I am in fact a human, not a lab rat, but it does make the experiment a little more obtuse and subjective. Interesting and useful nonetheless.

I also love playing with information and data, doing little self-experiments. I suspect most of us logging here share that quirk. I’ve thought about a CGM, but then remembered that I have no reason to get one. If ever I start dancing at the edge of pre-diabetes, I certainly will get one!

@BethB

I literally spend my working days dealing with diabetics who don’t even bother to try to improve their diets. Not even knowing that uncontrolled diabetes can cause major complications and even death for their babies is enough to make them try.

I encounter this at work, too, minus the babies, and it boggles my mind. Like, you could GO BLIND and maybe LOSE YOUR FEET!!! You will for sure have UNNECESSARY PAIN AND DIFFICULTY. But “stress” and “need to” but “soon,” and so on and so forth. I have a patient with diabetes whose sister has already lost a foot, but her mother is currently dying, so…now’s not good for diet changes.

[T3hPwnisher]

The recommended order is non starchy carb, protein, starch.

Holy cow, straight out of Ori Hofmekler’s Warrior Diet.

And @BethB never apologize for the rant, and feel free to move them to my log, because I love where you and @EmilyQ are taking this. I feel it speaks to just how addictive and destructive our “food” environment really has become. So much of what people eat can’t even be classified as food, but “food like product” instead, and it’s all been engineered to be hyperpalatable to a point our brains can’t possibly actually comprehend, taking our dopamine centers for a joyride and leaving us a husk. If you have to present to someone the option of “lose your feet or lose your Snickers bar” and they legitimately have to pause and think about that, that’s the sign of an addict.