Today, I’m diving deep into a fascinating experience I had after completing my most intense workout in 5-7 years. I’m talking the kind of workout that leaves you feeling like you can conquer the world…but also maybe makes your body do some unexpected things!

As many of you know, I’m passionate about maintaining a healthy lifestyle and keeping a close eye on my metabolicMetabolism is the set of chemical processes that happen inside the body to keep it alive and working. Think of the body as a busy kitchen where food is turned into energy, building blocks, and waste. These processes break down food to release energy, build new cells, and remove unwanted… Read More markersThe word “marker” has a rich history and multiple meanings, but in the context of the human body or living organisms, it typically refers to an indicator or signal that provides information about something else. Here’s a breakdown: Etymology and Origin: • Marker: This word likely emerged around the 14th… Read More. I typically aim for a low GKIThe Glucose Ketone Index (GKI) is a simple yet powerful tool for understanding your body’s energy balance. It acts like a gauge, revealing how efficiently your body is burning fuel. Imagine your body as a hybrid car that can run on either gasoline (glucose) or electricity (ketones). The GKI tells… Read More (glucose-ketone index) below 2.0. However, after this incredibly intense workout, I noticed a significant spike in my glucoseGlucose, a simple sugar (a sweet substance the body uses for energy), serves as a vital component in the human body, acting as the primary fuel for cells (tiny units that make up the body). Imagine the body as a bustling factory, where glucose is like the electricity powering the… Read More levels, reaching 106, while my ketonesKetones, organic compounds produced by the liver, are the unsung heroes of energy metabolism, stepping in when glucose, the body’s primary fuel, becomes scarce. Think of them as a reserve power generator, kicking into gear when the main power supply (carbohydrates) is low. While often associated with the ketogenic diet,… Read More dropped to 1.4. Talk about a surprise!

What Did I Eat That Day?

To give you some context, here’s a breakdown of my caloric and nutritional intake on the day of the workout:

• Total Calories: Approximately 3,100
• FatThe substance known as fat occupies a role far more complex and vital than often perceived. While frequently discussed in terms of diet and appearance, this tissue, properly termed adipose tissue when referring to the cellular mass, is a dynamic and essential component supporting a myriad of the body’s critical… Read More: 285g
• ProteinImagine your body as a bustling construction site, where every structure is meticulously built and maintained. Proteins are the versatile workers that make it all happen. They’re not just one thing but an entire workforce, each with a specialized role. Some proteins build and repair tissues; others act as enzymes… Read More: 105g
• Net CarbsImagine carbohydrates are like a puzzle with two types of pieces: • Pieces that fit together easily: These are digestible carbs that your body quickly breaks down into sugar for energy. Examples include sugar, white bread, and white rice. • Pieces that don’t fit well: These are indigestible carbs, like fiber and some sugar alcohols. They pass… Read More: 38g

Why the Spike and Dip?

During intense exercise, our bodies release glycogenGlycogen, a complex carbohydrate often dubbed “animal starch,” is the body’s primary storage form of glucose (sugar). Think of it as a strategic energy reserve, a reservoir of fuel readily available to power your muscles and brain when needed. While glucose circulates in your bloodstream, providing immediate energy, glycogen is… Read More and glucose from the liverThe liver is a large organ located in the upper right part of the belly, under the rib cage. Like the heart that pumps blood or the lungs that help with breathing, the liver plays a crucial role in keeping the body healthy and working properly. This important organ is… Read More to fuel our muscles. Additionally, hormonesImagine your body is a giant kingdom with many different jobs to be done. Hormones are like the royal messengers, carrying messages from one part of the body to another to keep everything running smoothly. • Other Names: You might not hear other names for hormones very often, but sometimes scientists… Read More like cortisolCortisol, often dubbed the “stress hormone,” is a dynamic chemical messenger with far-reaching effects on your body. Picture it as a conductor orchestrating a symphony of physiological processes, regulating your metabolism, immune response, and even your sleep-wake cycle. What is Cortisol? Your adrenal glands, which are located atop your kidneys,… Read More and adrenaline surge, which can also contribute to a temporary increase in glucose and a decrease in ketones. It’s like our bodies go into overdrive!

Walking vs. Intense Exercise

Interestingly, I’ve noticed the opposite effect when I engage in moderate activities like walking. My ketones tend to rise, and my glucose levels decrease. This highlights how different types of exercise can have varying impacts on our metabolic markers.

Factors Affecting Glucose and Ketones

It’s crucial to remember that numerous factors can influence our glucose and ketone levels, including:

• Hydration
• Diet
• Sleep
• Exercise intensity and duration
• Stress levels

My Personal Experience

I’m sharing my personal observations, not offering medical advice. It’s essential to consult with your trusted healthcare professional for personalized guidance on managing your health.

What’s Next?

I’m curious to see how my levels look tomorrow morning after a period of fastingFasting simply means abstaining from food, and sometimes drinks, for a set period. It’s a practice observed across cultures and throughout history, for various reasons. What is fasting? Think of fasting as giving your body a break from eating. Instead of using the food you just ate for energy, your… Read More. Hopefully, they’ll be back within my preferred GKI range below 2.0.

Key Takeaways

• Intense exercise can temporarily increase glucose and decrease ketones.
• Moderate exercise can have the opposite effect.
• Multiple factors influence glucose and ketone levels.
• Always consult with your healthcare provider for personalized advice.

Foods Consumed

– Hylands 12-1 salts: https://amzn.to/46vLGGn

– Jackson’s 12-1 sales (optional to Hylands): https://amzn.to/3WpYOZ6 

– Dr. BergSince graduating from chiropractic school, most people call me Dr. Berg—officially, Dr. Eric Berg, DC, or just The Knowledge Doc. My main passion has been and continues to be teaching people about health-related topics, including Healthy Keto® and intermittent fasting as a basic long-term eating plan. I love dissecting complex health problems,… electrolytesImagine your body as a vast network of interconnected wires, each carrying electrical impulses essential for life. Electrolytes are the tiny charged particles that create this vital current. They’re not some futuristic technology; they’re minerals dissolved in your body fluids, like sodium, potassium, calcium, and magnesium. These tiny powerhouses help… Read More powder: https://amzn.to/46EJpZL 

– RISE organicThe word “organic” has two main meanings related to living organisms and the natural world. Here’s a breakdown of its definition, origin, and how it applies to food and health: Etymology and Origin: • Origin: The word “organic” stems from the ancient Greek word “organon” (ὄργανον) meaning “instrument, tool, or… Read More canned coffee: https://amzn.to/3LK6LTO 

– Nutramin gummy multivitamins: https://amzn.to/3YpXQP1 

– Dr. Berg Trace MineralsTrace minerals, though required in minuscule amounts, are vital for the maintenance of health and the proper functioning of our biological systems. This comprehensive exploration digs deep into the definition, etymology, real-life applications, contextual significance, and research findings related to trace minerals. We will also examine their relevance to ketosis,… Read More: https://amzn.to/3SrQC9D 

– Dr. Berg Whole Food Multivitamin: https://amzn.to/3YlM08r 

– Dr. Berg Cruciferous Blend: https://amzn.to/3Ys8ULL 

– Grass-fed butter (preferably in tub): https://amzn.to/4cZ16FC 

– Sunwarrior Keto protein powder (chocolate): https://amzn.to/4c1eK9V 

– Dr. Berg wheatgrass juice powder: https://amzn.to/4c8gj5L 

– Dr. Berg veggie blend powder: https://amzn.to/3ycuPf7 

– MCT Oil: https://amzn.to/4c0ygTV 

– Sardines: https://amzn.to/4fAoHhJ 

– Pili Nuts: https://amzn.to/3A0E9Dn 

– Pecans: https://amzn.to/4dnXsVD 

– Walnuts: https://amzn.to/3WoHkw5 

– Brazil Nuts: https://amzn.to/4fnGjgA 

– Arugula lettuce: (or similar dark leafy greens)

– Almond butter (optional): https://amzn.to/3WpJhIv  

– Peanut butter (optional): https://amzn.to/3WoHofj 

– Nutzz butters (optional): https://amzn.to/4fnB5Bf 

– Uncured, no-nitrate pepperoni: https://amzn.to/3LGnFCP 

– Uncured, no-nitrate salami: https://amzn.to/3ycRYhx 

– Cold-pressed olive oil: https://amzn.to/3WFbQ65 

– Red wine vinegar: https://amzn.to/46l45pj 

– 21 20ox CORE water bottles (7.5 pHImagine pH as a seesaw, a balancing act between acidity and alkalinity (also known as basicity). Every liquid, from the water you drink to the fluids in your body, has a pH level. This level measures the concentration of hydrogen ions (H+) in the solution. The more hydrogen ions, the… Read More): https://amzn.to/3ycyqd7 

– Portable water container (clean up water, not for hydration): https://amzn.to/3WF8nEE 

– Zevia soda: https://amzn.to/4cWcwtJ 

– Cherry slush drink: https://amzn.to/3LKTlqR