Here are the links I said I would add.
For the Trim Healthy Table: http://amzn.to/2vYPHUk (affiliate)
Link to hear from Cyrus Khambatta, PHD and Robby Barbaro MPH, on Episode #044, of Melanie Avalon's Biohacking Podcast (https://apple.co/2MQPqds): The Benefits Of High Carb Low Fat, Mastering Diabetes, Blood Sugar And Insulin Regulation, Saturated Fat Problems, Mixed Meals, Glycogen Storage Potential, Low Carb Issues, And More! I learned that if one wanted to have both a carb-fueled meal and a fat-fueled meal in the same day that it would be easier on the cells to take in the carb-fueled meal first because carbs will burn off faster and free up the pathway for fat to be dealt with by the cells in the next meal, rather than the other way around. There was more likely to be weight gain if the fat-fueled meal was the first meal taken in in a day.
WHY would we want to fast until we reach an insulin ratio of 40 (Glucose mg/dL ÷ Ketones mmol/L = Insulin Ratio) or until we reach 48hrs? We want to do it for the sake of improving the health of cellular mitochondria; mitochondria perform cellular respiration, taking in nutrients from cells, breaking down nutrients and turning them into energy. This energy is then in turn used by cells to carry out various functions throughout the body.
In late 2018 I began eating to my meter in hopes of peeling back menopausal weight - basing my hopes on what I learned from a blog post from OptimisingNutrition.com about How to Use a Glucose Meter as a Fuel Gauge, since then it has been rewritten and renamed to Data-Driven Fasting - https://bit.ly/2XCRjAG. As I was achieving my weight lost goals, I was also learning about the health benefits of fasting, thus, I combined the ideas and I manage my meals times and my fasting times according to the numbers on two meters (a glucose meter, and a ketone meter).
For those just getting started with testing glucose numbers, I recommend going to Walmart to get the ReliOn Premier Compact meter kit: $20 for all that is needed in one box - meter, lancing device, lancets, 50 testing strips, carrying case - my short video shows exactly which kit: https://youtu.be/4hC0kNOVb4g
For testing blood ketones, I use the KetoCoach: I have had the ForaCare, and the KetoMojo, but I gave both of those meters away. I prefer KetoCoach's individually sealed test strips ~60¢ ea. because I subscribe to KetoCoach’s monthly delivery. Most other brands of ketone meters have test strips that cost $1 or more PER test. I now have an affiliate arrangement with KetoCoach; using my name as a discount code "LoriLeeke", will get you 10% off of the $49.95 meter kit, dropping the price to $44.96...AND it qualifies for free shipping. The KetoCoach website is https://ketocoachx.com
For Dario’s annual subscription, the Pro365 Membership that includes unlimited test strips, you may get them to agree to honor the $240 price by saying that I sent you to them. The price has gone up, but I keep calling to check in with them and am told that they will honor the $240 if someone says that I sent them. The number to call is 888-665-7201 to talk to a service rep.
These are teaching resources I share with family and friends who ask me about fasting and feasting:
Fast, Feast, Repeat by Gin Stephens - https://amzn.to/2U5Y9wF
Life in the Fasting Lane by Eve Mayer - https://amzn.to/2zQ5wBs
The Obesity Code by Jason Fung - https://amzn.to/313jFpO
The Complete Guide to Fasting by Jason Fung and Jimmy Moore - https://amzn.to/2MrQPHq
The Diabetes Code by Jason Fung - https://amzn.to/3dvuzZ4
Feast without Fear by Gin Stephens - https://amzn.to/3eJ7Hp2