ketosis

Hiking while fasting!

In March of 2018 I conducted a short experiment with going on a hike while fasting, the hike itself is described Here:
In this article I want to clarify what led up to the decision to hike fasted and how I prepared for the experiment.
So, if You been following my stuff for any amount of time, You already know that I’m a proponent of low carb nutrition and fuel my own activities primarily with fat. I noticed a considerable shift in my metabolism after the 30 day hike in nutritional ketosis I did in the summer of 2017, after which I no longer need a few days adaptation when choosing to up the carbs for a day or a few. My thoughts are that the prolonged activity during ketosis restored my bodies natural metabolic flexibility and increased my ability to fuel with free fatty acids directly.
I have felt inclined to try an extended fast for quite some time, just didn’t seem to get to it, and now I thought the time was right and the decision was made on pretty short notice.
Just a couple of days before the start of the hike on Friday, March 23rd 2018, I caught myself falling into a pattern of spontaneous OMAD (one meal a day). I had my usual fat coffee in the morning and just wasn’t hungry more than once a day.
Probably this can be explained by stress levels being a lot lower than back in Stockholm and the abundance of sunlight I enjoy here on the island.
Anyway, I was clearly in fat burning mode when I skipped my fat coffee on Friday morning, leaving dinner at 18:00 (6PM) Thursday as my last meal before going out into the hills 13:30 (1:30PM) Friday.
Totalling just short of 80km (50 miles) I ended the hike on Sunday 16:00 and did only take in water and pink Himalayan salt (contains lots of electrolytes besides the sodium) during this time. Admittedly I consumed a lot of water and added about 0.5 tsp salt to each 1.5l bottle.
Timing proved to be perfect and on Sunday night my body told me to end the fast, dinner at 20:00 (8PM) left me with a 74 hour fasting period, maybe it had felt good to go longer if I had not been hiking. For now and under the circumstances, this was exactly right for me.
Now, I can’t stretch enough the importance of being properly fat and keto adapted if You want to copy the experience. Though it is true that fasting is one of the fastest ways of entering nutritional ketosis, doing that while being this physically active can only be a very unpleasant experience.
So, will I do this again?
Well, on the fasting side – definitely! I felt really good the whole weekend, good energy levels most of the time and really no feelings of fatigue or even serious hunger. The plan for now is to incorporate 24-36 hours fasts on a more or less weekly basis with an extended fast every now and then when it fits into my life situation.
At some point, when life’s slow and rather stress free, I´d like to go for a longer fast, maybe 7-10 days, to really reap the health benefits. For now the natural intermittent fasting I do on an almost daily basis will suffice!
That’s all for now, thanks for checking out the post and I hope you found it valuable.
Please share if you did!
Peace // Claes

Day 3 – March 25th 2018

Wow, I slept so much better than last night having solved the pillow issue. I just folded up my pants and put them in the tent cover and this worked remarkably well.
Feeling really rested I still had a slow and easy morning before departing just before 8:30. Knowing I did 6km more than planned yesterday I was I no rush at all. Just stopping briefly at the monastery to refill water, I was soon well on my way.

Ketonix reading in the morning was very much lower than last night, yet I could feel I was definitely in fat and keto burning mode. Hike was really easy and the biggest challenge was the slippery gravel on the downhill slopes.
Once more I stopped in Lythrodontas to fill water, this time I got help from a friendly young woman working at a hospital for the elderly.
The paved road leading away from the village was a steady uphill slope for about 3km before I reached the next stretch of gravel and got away from the asphalt.
Soon I came to the fork where the alternate trail left the mail E4 and I decided to take on the extra elevation and go for the lookout on top of the hill. Amazing view, totally worth the effort!
Going down on the other side the trail becomes very faint and at times I was probably following goat tracks as the trail disappeared entirely. Here I also took my only fall this tour, got a scratch on the palm of my left hand and that was it.
Hitting the main trail again all became easy going and I started seeing that I would rather easily make it back to the car already this day.
Besides sore feet and thigh muscles, my body works exceptionally well and I had no doubts I would have the energy and stamina to pull this off. I just did not at all look forward to the stretch of paved road around Delikipos and I made decision to hitch a ride if possible.
Interesting enough there came a car from the right direction after I walked just a couple of 100 meters on the road and seeing my sign the driver pulled over immediately. There are two young men in the car, and no backseat so they invite me to ride in the trunk. Turns out they live in Kornos and I get a ride all the way to that village, saving me a total of 7km asphalt and rather boring gravel road. Actually they offered to drive me to my car, yet that wasn’t the way I wanted to end this tour and I choose to walk on from Kornos.
Those last 7-8km were pretty swift and easy, again I got hit by some raindrops, yet nothing serious. Turning around I could see the dark clouds coming up from behind, though, and increased my speed to get back to the car before getting soaked.

That’s all for now, thanks for checking out the post and I hope you found it valuable.
Please share if you did!
Peace // Claes

Day 2 – March 24th 2018

Midday break after about 4.5 hours hike with just some water breaks. Close to the villages I’ve seen a few cars and people working on the farms and in the fields, yet I met no one on the trail and haven’t spoke to anyone either.
The night was ok, I spent almost 10 hours in my sleeping bag, yet sleep quality was far below par or even average.
Woke up just before 6AM, took it very easy and had everything packed up ready to leave at 7:45.
After a slightly rough start, I felt lightheaded and weak the first 1.5-2 hours or so, I’ve been motoring along amazingly well.
Mostly comfortable dirt roads so far, with the exception of some pavement closer to the villages.
It’s been mostly uphill so far today and I freely admit not aiming for any speed records.
My iPhone App still tells me I’ve done 16km (10 miles) and that feels pretty accurate, though it’s virtually impossible to check on the maps I have access to here.
Anyway, I feel great, feet and legs are a little sore, not unexpected as I’ve not done any longer hikes in quite some time now.
Ketonix measurements started climbing yesterday (20.7 last night) and this morning (32.5) only to go through the roof at my measuring right now (74.8).
I’m intrigued to see how this continues!
Continued after just a short break at the side of the road and soon I reached the Profitis Ilias Monestery with a very nice picnic area where I spent around 30min, refilling water, resting and, without any success, trying to get my solar charger to work. No idea what’s wrong with that thing, it just doesn’t do what it’s supposed to despite Cyprus sun in the middle of the day…

Heading for Klonia I found myself on the most beautiful nature trail, about 7km all together it was without a shadow of a doubt the most fun hiking this weekend. I frankly enjoyed every step, and reaching Klonia without finding any suitable camp site, I didn’t mind at all to double back to a site I spotted on the way up, just about 1km from the monastery.

This also subtracts some k’s from tomorrow’s hike, which will be mostly descending and challenging for knees and core!
Checked my Ketonix measurement when arriving here at the campsite, around 48 hours into the fast, and I hit 89.9.
It’s super clear that I’m burning fat, or I would never have made it this far, the rate indicated by the measurement, though, is just flabbergasting!

That’s all for now, thanks for checking out the post and I hope you found it valuable.
Please share if you did!
Peace // Claes

Day 7 – August 3rd 2017

07:50 Hukejaure cabin

Woke up before 07:00 which gives me just short of nine hours sleep again, I really feel rested waking up here in the mountains. Even if I don’t sleep through entirely but wake up several times during the night, this seems to fit my personal rhythm rather well!

Yesterday I noticed my left knee being slightly swollen and thick, this improved during the night yet still I’m grateful for a few rather easy hiking days in front of me.
I have no idea what happened yesterday to cause the swelling, at some point I must have twisted or over bent it.
Anyway, so far this is nothing that keeps me from hiking and hopefully it remains that way and gets better day by day. I just have to watch my steps a little better!

Today is a 20km moderate hike down to Sitasjaure cabin and from there I can hopefully catch a ride to Ritsem. Really would appreciate not having to walk a gravel road for another 20km…
We’ll see!

20:00 STF Fjällstation Ritsem

After a small breakfast and packing up everything dry again (had to hang the tent inside for a short while) I started today’s hike at 10:15.
First part is still Norwegishly wild and rocky with two new bridges at the first larger river crossing. It would have been doable without them, yet it’s so nice to use a bridge for a change!
After a short uphill slope of a few km the scenery opens up to a beautiful high plateau stretching for quite a while. Really easy to hike the soft trail and with no changes in elevation for quite some km that part is also rather fast.
Around halfway towards Sitasjaure there’s another short uphill climb followed by a downhill slope and then another huge plateau. Here the Sami have a village and they are doing some work with the reindeer herds this time of the year so the tracks from their 4×4’s and cross motorcycles are present everywhere.
They have been considerate, though, leaving the hiking trail widely intact. Part of the trails overlap, though, and I’m quite happy they aren’t out driving today!
At one water crossing I actually use the 4×4 trail as the stream is easier to get through dry there than at the hiking trail where it’s narrow and much deeper.

Arriving at Sitasjaure cabin after just over five hours (I stopped briefly to eat some Mac nuts about 2/3 into the hike, else I only stopped to drink some water) the host tells me he doesn’t know about any transport to Ritsem and so i start walking. In two hours not a car passed by in my direction, then I stopped for a short water break and three cars drive by just after each other. Two of the just pass without even slowing down, the third on graciously stopped and the man gives me a lift to my destination.
Unfortunately I missed the boat transport I was aiming for and got to spend the night here in Ritsem.
Upside of that is a warm shower and all the devices I need for keeping track of ketons are fully charged again.
Talking about ketosis I just need to mention that I hiked 30km total in just over 7 hours on a breakfast consisting of coffee, 30g FhatFibre, 4 Brazil nuts, a little jerky and 2 spoons of ghee. Followed by a snack of 50g Mac nuts.

Fully energized all the time, never feeling hungry or fatigued – I find this super cool!
Yet needless to say I enjoyed my well deserved dinner once I was out of the shower!

Looking back at a rather tough and super rewarding hiking day full of beautiful scenery once again I expect to sleep well tonight!

The journey continues, please leave a comment to tell me what You think and share this with friends and loved ones who might benefit or be interested!

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Peace // Claes