Update – being severely ill

Prologue and current status

 

 Me and my wolfie. Me and my wolfie.

In late 2016 I started to lose weight and I felt tired and lethargic. I also noticed a little lump on my right leg close to the hip on the Illiotibial band (IT-band) that grew rapidly.
In January of 2017 I underwent surgery and had a large stringy mass removed. The mass itself had a little fibrous center with small scattered elements of scar tissue and long black string-like growths, making it about 5 to 6 cm (2.3 inches) all stretched out. The experts who study it could not identify the black spiderweb-like strings. The statement from the surgeon and the experts simply said “a cancerous growth with unknown and unidentifiable mass”. That is very weird. Anyway, they thought it was benign and not malignant.
At the time when this mass was removed, I got a new hard lump on my other leg – also along the IT-band near the hip. As I did some prolonged fasting (7-day water/mineral fast) and then followed a ketogenic diet, it didn’t change in size and I started feeling better. During April to June I almost felt like my old self again.

Then in July I started to get cold/flu-like symptoms in the morning that went away after a few hours. I didn’t give it much thought until I noticed that my energy levels began to plummet in the afternoon. In September I began to have trouble focusing on tasks. Writing, for example, has always been fluid for me, but now I had to dictate what to write inside my head and I also had to re-read what I wrote to remember what to write next. My eyesight also started to blur in the afternoon or after longer periods of focusing on something. My thinking slowly started to feel sluggish and later in the day I couldn’t even read or watch a short video clip on YouTube without losing focus and interest.
In October I visited my doctor, got some basic tests done and received a long-term sick-leave. We also started a medical investigation. As I write this, (after 1.5 months) I’m still waiting for a remittance to a medical clinic that has the equipment and competence needed.

As I write this, I still feel somewhat lethargic upon waking at about 5 AM. But after an hour I feel pretty good and this is when I take my longest walk with my dog (1.5 hours). As I return home I have decent mental clarity and my energy levels are ok. I feel like 75 to 80 % of my old self.
However, this state rapidly declines as the hours passes. At about 9 or 10 AM I’m down to about half my usual pace, whether it be writing, reading/studying or doing anything else that need some kind of cognitive ability. At 11 or 12 AM I begin to feel sluggish (can’t focus or think clearly) and a few hours later my senses feel dulled, like moving through fog. My eyesight is reduced and slightly blurred, my motions when moving around feels like they’re lagging behind, like a movie that is out-of-sync. I have a hard time focusing and nothing really catches my interest – and if it does, I can only focus on it for a minute or two. It’s like being totally burnt-out, but then you feel almost normal again for a few hours the next day.
So… my days feel extremely short as I only have 4 to 6 hours of mental clarity and energy. As for the rest of the day, I could as well be sleeping.
This also means that my time for getting anything done such as communicating with doctors and hospitals, fighting with retarded government agencies, writing, studying, reading, talking with family and friends and simply living is extremely limited. Actually, this whole post was written during short periods spanning about 7 days.

In the past, I’ve always healed myself using nutrition and food supplements – and while I’m still uncertain about all the underlying causes for my illness, I know for certain that I have high levels of inflammation. If I do anything that increase the level of inflammation, my symptoms worsen and new arises.
If I eat grains or dairy, I get flares of psoriasis, severe cold-like symptoms and I get bloated. If I eat too much carbohydrates in one sitting (more than 50 grams), I get sugar in my urine, blurred vision and I can almost fall asleep standing (signs of diabetes). And for protein, if I consume more than 20 grams of protein in a sitting, I get noticeable amounts of albumin in the urine – to such a degree that it turns white. So, my kidneys are probably struggling. I also feel somewhat better in ketosis or when fasting – two scenarios that is very anti-inflammatory.  

However, I’ve lost a lot of muscle mass since my first operation, close to 14kg (31 lbs.), and my body fat is really low – so fasting to heal a little is not really an option as I actually need to gain weight. Also, to try to gain (or even maintain) weight on a ketogenic diet is tricky for me; because if I eat too much fat, I get the runs, which means loss of both calories and a lot of vital nutrients and electrolytes. And I can’t go especially high on the protein because of my kidneys. Actually, I have to settle with about 80 to 100 grams of protein a day. So, for the moment, I try to balance my diet as best as I can. And yes, it’s challenging.
Since I feel better in the morning and carbohydrates make me tired and drowsy, I consume as much fat and protein as my body can handle in the morning and mid-day. And since I’m pretty much a vegetable in the afternoon anyways, I start to consume my carbohydrates towards the evening to up the calories. So far, this is what works the best.

Hopefully, I will get to visit a team of specialists soon and perhaps find out the underlying causes – so I can make a plan for total recovery. I’m also waiting for an MRI, to find out how bad the second lump on my leg is and if I have more that is hidden and not visible to the eye.
I will keep you updated through this website and my Facebook. Perhaps my journey can help someone in a similar position.

Much love to all of you!

By | 2017-11-30T10:19:19+00:00 November 30th, 2017|Uncategorized|0 Comments

Important information

Important! I’m currently on long-term sick-leave due to cancer and severe complications.
Only contact me for future collaborations. Do not expect an immediate answer.

I will continue to write on The Body Transformation Guide II. More information will follow during November.

By | 2017-11-02T06:39:46+00:00 October 29th, 2017|Uncategorized|0 Comments

Smakprov – The Body Transformation Guide II

Detta är ett litet utkast från ett av de första kapitlen i The Body Transformation Guide II. Det är i nuvarande form oredigerat och ännu inte korrekturläst. Det presenteras i råtext som ett exempel av vad boken kommer att innehålla. Fler utkast kommer att publiceras under de kommande två månaderna och fram till publicering.
Varsågod!

Metabolisk återställning

Rätt sätt att maximera fettförbränningen och påbörja en kroppstransformation

 

När du väl tagit beslutet att förvandla din kropp och förbättra din hälsa kan det vara lockande att hoppa på bästa första dietupplägg som lovar att fettet formligen rinner av. Eller kanske tar du hjälp av en tränare eller kostrådgivare som bara lämnar över ett massproducerat kostschema.
Emedan ett kostprogram med ett reducerat energiintag baserat på din livsstil och aktivitetsnivå kommer att resultera i viss viktnedgång är det långt ifrån ett optimalt och genomtänkt sätt att börja på.
En kroppsomvandling eller viktminskning bör alltid påbörjas med ett förberedande program baserat på en lågkolhydratsdiet. Varför? Metabolisk återställning genom fettanpassning och minskad inflammation – en total och grundlig service av hela kroppen ned på cellnivå.

Majoriteten av er läsare har med all sannolikhet en grundläggande kunskap om vad kolhydrater, protein och fett har för funktion i kroppen. I denna bok kommer vi att gå på djupet för att se hur näringsämnen påverkar kroppen på cellnivå och hur cellerna faktiskt kan omprogrammeras. Detta är oerhört viktigt med tanke på den massiva mängd missinformation och förvirring vi finner i alla olika läger inom denna industri.

De flesta inom hälso- och fitnessbranschen tror fortfarande att fettförbränning huvudsakligen handlar om förhållandet mellan konsumerade och förbrukade kalorier – det vill säga, ”kalorier in, kalorier ut”. De av er som följt mig ett tag vet att jag redan 2003 skrev artiklar om att en ”kalori inte alltid är en kalori” – det vill säga att en kalori från exempelvis en brödskiva påverkar kroppen annorlunda än en kalori från en laxfilé. Aminosyror och fettsyror påverkar exempelvis hormonproduktionen medan kolhydrater enbart är en snabb energikälla. Medan detta är sant, är den största avgörande faktorn vid en lyckad fettnedgång hur metabolisk effektiv din kropp är – det vill säga hur bra den är på att frisätta fettsyror och att använda dessa som bränsle. När denna ”fettanpassning” har skett är nästa steg metabolisk flexibilitet – att dina celler blixtsnabbt kan växla mellan olika energikällor utan att det påverkar din prestationsförmåga och mentala vakenhet.

Om du under en längre tid ätit en kost med en måttlig eller större mängd kolhydrater är din kropp beroende av en kontinuerlig tillförsel av glukos för att du ska känna dig alert. Det är härifrån myten om att äta var tredje timme härstammar. Är du van vid kolhydrater och att äta fem, sex eller fler gånger om dagen kommer du helt enkelt att känna dig orkeslös så fort du går en något längre period utan att äta (tillföra kroppen kolhydrater).
Det stora problemet med detta scenario är att kroppen håller tillbaka på frisättandet av fettsyror från fettväven (eftersom du hela tiden får tillskott av glukos) samtidigt som dina celler har tappat en del av sin förmåga att använda dessa fettsyror som bränsle. Ditt metaboliska maskineri är helt enkelt väldigt ineffektivt när det kommer till att förbränna kroppsfett. Det har omprogrammerats till att lagra energi.

En frisk kropp har förmågan att skapa energi under förhållanden som fasta eller svält. Någon som är van att äta ofta kommer att må mycket dåligt under sådana förhållanden medan någon som är fettanpassad inledningsvis inte ens märker av det.

För de som inte är vana med en kolhydratsfattig kost är det lättaste sättet att följa en lågkolhydratsdiet i cirka tre till fyra veckor för att sätta igång en metabolisk återställning. Därefter kan man antigen minska kolhydraterna ytterligare om man har mycket kroppsfett att tappa och vill fokusera på att läka kroppen, eller höja dem sakta och succesivt om man är väldigt aktiv, har en hyggligt god insulinkänslighet eller helt enkelt inte kan vara utan dem. Det snabbaste sättet att förbättra kroppens förmåga att använda fett och ketoner som bränsle är att följa en ketogen diet och att ha någon eller några dagar med fasta. Denna metod kan emellertid vara tuff om man inte tidigare gjort detta, vilket är anledningen till att jag vanligtvis rekommenderar en lågkolhydratsdiet till en början – något som passar i stort sett alla oavsett livssituation och bakgrund.

Vad som anses vara lågkolhydratskost är givetvis en fråga om kontext. De avgörande faktorerna är muskelmassa och daglig aktivitet. Ju mer muskelmassa och ju mer aktiv du är, desto mer glukos kan du förbränna på en daglig basis. Är du exempelvis en aktiv kroppsbyggare eller tyngdlyftare kan du fortfarande vara i ketosis vid ett intag av 50 till 80 gram kolhydrater om dagen medan en normaltränad och tämligen inaktiv individ kan behöva komma under 30 gram om dagen för att vara kvar i ketosis.

Nedan kommer jag ge några generella riktlinjer om olika grader av lågkolhydratskost och hur de påverkar kroppen. Stillasittande individer eller de som rör sig måttligt bör sikta på det lägre värdet inom det angivna spannet, medan någon med mer muskelmassa och en högre grad av aktivitet kan uppnå samma effekt även vid det högre värdet. Observera att vi talar om nettokolhydrater, de kolhydrater som kan omvandlas till glukos och används som energikälla. Med andra ord räknas inte fiber in i dessa riktlinjer då dessa främst är till för att upprätthålla en god och fungerande tarmflora.

100 till 150 gram kolhydrater om dagen: medelvägen, avvägt och för underhåll. Ett kolhydratsintag inom detta intervall, beroende på energiintag, tillåter fettförbränning, muskeluppbyggnad eller bibehållande av kroppsvikten utan någon direkt ansträngning. Denna mängd kolhydrater tillåter ett rikligt intag av alla sorters grönsaker, någon enstaka frukt och ett mindre intag av stärkelserika kolhydrater som ris, potatis, nötter, frön, mörk choklad och eventuellt någon enstaka mejeriprodukt som grekisk yoghurt eller kefir. Fettanpassning vid detta tämligen höga kolhydratsintag kan enbart ske om du har lite mer muskelmassa än genomsnittet och/eller är väldigt aktiv.

50 till 100 gram kolhydrater om dagen: enkel viktnedgång. Ett kolhydratsintag inom detta intervall innebär en låg insulinutsöndring och ökad fettmetabolism. Dina primära kolhydratskällor bör vara grönsaker, nötter, frön och någon enstaka frukt eller mejeriprodukt i veckan. Om du tränar och är aktiv kan mindre portioner med potatis eller en extra frukt fungera i samband med din aktivitet. Ris fungerar, men portionerna blir oftast för små för att vara värda besväret.
Vid detta intag av kolhydrater kommer fettanpassning att ske över en längre period. Åtminstone fyra veckor är att rekommendera innan du gör förändringar och utvärderar på nytt.

0 till 50 gram kolhydrater om dagen: ketosis, minskad inflammation och ökad fettförbränning. Detta väldigt låga intag av kolhydrater kommer med all sannolikhet att sätta dig i ketosis inom några dagar, därav att det kallas för en ketogen diet. Har du aldrig gjort detta tidigare rekommenderar jag att du först följer en lågkolhydratsdiet inom intervallet 50 till 100 gram kolhydrater om dagen. Är du inte redan någorlunda fettanpassad kommer du att må mycket dåligt första två till tre veckorna på en ketogen diet. Fördelen med detta låga kolhydratsintag är däremot att din kropp snabbt lär sig att frisätta och använda fett som bränsle samtidigt som din hjärna får tillgång till ketoner – ett bränsle som är mycket bättre för hjärnan än glukos. Mycket av hälsofördelarna samt den ökade mobiliseringen av fettsyror i fettcellerna kommer från minskad inflammation, därav att ketogena dieter exploderat i popularitet för att behandla många moderna sjukdomar som exempelvis diabetes och olika typer av cancer.

I kommande kapitel kommer vi att titta på dessa varianter i detalj. Hur du skräddarsyr dem för dina egna behov och förutsättningar – komplett med exempelprogram.

 

By | 2017-11-30T11:27:18+00:00 September 2nd, 2017|Books and E-books|0 Comments

Important News: The Wind of Change

Hello everyone!

Me and my wolfie.Me and my wolfie.

You might have noticed that my activity on social media has been somewhat erratic during the last 3 months. If you’ve followed my diet experiment, and if you subscribe to my Classic Muscle Newsletter, you know that my kidneys have been inflamed – which was the main reason for the experiment (to improve health markers while getting down to a very low body fat percentage). And yes, it did improve the health of my kidneys and my test results are almost back to normal levels.

At the same time I started the experiment I also received a big blow to my current living situation. Since 2012, I’ve been renting an apartment in a really good neighborhood here in Gothenburg. At the end of May, I found out that the couple I’ve been leasing it from have been renting it to me illegally. In our contract, they wrote that they owned the apartment. This proved to be wrong. The apartment was rented and they did not have an approval to lease it to another tenant – their permit had actually been revoked in 2011.
They had also added 2000 SEK ($240 USD) to the original rent, which is highly illegal in Sweden for a tenancy.
This means that the housing company did not even know that I’ve been living here for 4 years! Once they found out, they ended the contract with the couple. And since I’m not in their database, I do not have the rights to take over the contract. They have to follow the law and present the apartment to the next person in the applicant’s queue. In other words, I have to move out by September 1st.
And to make a bad situation worse, during the last four months we’ve had two deaths within the family on my father’s side.

So, to make a long story short. The last couple of months have been exhausting. A lot of hunting after another apartment in my area with enough space for a home office and a wolfdog. Lots of travelling and on top of it, the fraudulent couple have been harassing me and my family after I exposed all their criminal activity and demanded compensation for being overcharged and getting three months totally ruined. Luckily I have a lot of friends and clients/previous clients within the justice department and the police force all over Sweden, so I have a good backing and support system.

Finding an suitable apartment when you have a wolfdog is not always that easy. Finding an suitable apartment when you have a wolfdog is not always that easy.

And if you don’t know, Sweden as a country is in crisis. Our population is increasing with thousands a day. Our healthcare system broke down years ago. Our school system is in shambles. It’s all about to collapse. It’s very difficult to find an apartment in a good neighborhood in the bigger cities. Also, crime and violence is increasing at an alarming rate and the good neighborhoods are shrinking. And if you actually do find something, you better be prepared to open your wallet as wide as you can.
Since most of my friends, and the dogs I work with, are centered around where I live, there was no point in moving to the other side of Gothenburg or settling down in some suburb. It would be too much hassle to travel for an hour to meet up for only an hour or two of activity.
This lead me to the second best option. To move to a smaller city where there is less violence, where there is still housing available and where rents and prices are much lower. It’s heartbreaking to leave all my wonderful friends and all the dogs my Lovec play with. But it can’t be helped.

Since most of my family and several other relatives live in the little town of Arboga, I decided to move back there for the time being (for a year or so). Funny thing is, after contacting the largest housing company in Arboga, it took only 45 minutes for them to call me back with two different offers (no frikkin’ queues!) And they actually prioritized the most suitable neighborhoods for a dog! So now I’ll get an additional 20+ m2 (215+ ft2) for a total of 76m2 (818ft2) while saving 2000 SEK a month!
My long term plan has always been to either buy a house on the countryside or move abroad to a country in eastern Europe or even further away, depending on what will happen with Sweden and the rest of Europe. Since I have friends and contacts all over the world, I’m well-informed about what is happening in most countries and it’s not looking good in most cases. Anyway, at this point I do not want to invest and buy a home in Sweden as the market is too unstable. Also, all Swedish banks has zero credibility abroad. That’s why I move more and more of my business, including my banking, to other countries.

So, on September 1st, I’ll be moving to Arboga. It’s been more than 22 years since I graduated from high school and left that little town (for work and university) – and now I’m coming back, at least for a little while.
During the last two months, most of my projects have been temporarily halted, as I had to focus on my family and my own situation. Most things should be back to normal about a week after I’ve moved. I’ll start up the clients who I had to give a short break and I’ll probably open up a few more coaching spots during mid-September or early October.
I’ll also be a regular writer for Gymgrossisten (just finished a 5-part article series for them), so keep an eye on my social media and their website for some cool stuff!

Thank you for reading and have a great week!

 

By | 2016-10-16T14:03:07+00:00 August 15th, 2016|Uncategorized|0 Comments

The Quick Diet Experiment: Day 15 – aftermath

The Aftermath and what comes next…

 

Read the introduction by clicking here! | Day 1-3. | Day 4-6. | Day 7-11. | Day 12-14. (Will open in new window)

These are extracts from my daily journal entries over at Classic Muscle Newsletter. To get the full story, including tips and more detailed thoughts, become a member today. As a member you’ll also enjoy 4 to 5 new full-length articles a month, a review of the latest research, access to more than 260 articles and training programs, and much more!

Sunday, June 25. Day 15 – aftermath: ketogenic diet and the next step:

Day "0" versus Day 15. Higher resolution photos at Classic Muscle Newsletter Day “0” versus Day 15. Higher resolution photos at Classic Muscle Newsletter.

Guess what? Yeah, got home late again after collecting 10 big “dino bones” from a friend and staying 2.5 hours at the dog park in the evening. Had to make my last meal for the day at close to 10 PM and then hitting the bed just before 11 PM. Didn’t sleep too well and woke up at 5 AM as clockwork. Yeah, I usually don’t sleep in on weekends when I sleep alone. If sharing a bed, I usually get up early, get some important work done, and then slip back into bed.
But yeah, sleep this night was not the best. And my morning weight was slightly up by 300 grams (0.66 lbs.), putting the scale at 70.2 kg (154.4). It’s actually what I weighed on June 22.
I took new photos at 7.30 AM. Not the best of conditions and it was freezing having to open the balcony door to let some early morning light inside. But it had to be done. Hopefully you can notice some small changes (although it’s only been 5 days since the last photo).
I also got a new body comp done and I’ve lost yet a few millimeters at most measuring sites. According to the 9-site Parrillo formula, my subcutaneous body fat is now at about 6.29 % – quite a drop from 7.79 % in just 14 days – especially considering that my body fat was “low-ish” to begin with.

Day "0", day 5, day 10, and day 15. Day “0”, day 5, day 10, and day 15. Higher resolution photos at Classic Muscle Newsletter.

And speaking of body weight and body composition. Although fluid retention changes from day to day, I think I’ve actually gained some muscle mass during this experiment. When I started, I weighed 73.5 kg (161.7 lbs.) with a lot of muscle glycogen (which binds water inside the cells) and I had quite a lot of fluid retention beneath the skin. Now, after 14 days of a pretty restricted ketogenic diet (including three instances of 36 hours without protein and only about 200 to 300 kcal), I weigh 70.2 kg. That’s only a loss of 3.3 kg (7.26 lbs.) The skin fold caliper body composition test says I lost about 1.25 kg (2.75 lbs.) of body fat, which might actually be pretty correct considering that it’s only been 14 days – and that would come down to 625 grams (1.375 lbs.) a week on average. That is about as much as my body can release in fatty acids at this level of leanness. At the start, I had about 5.7 kg of subcutaneous fat. At my level of leanness, lifestyle and activity level, I probably have an additional 3.5 to 4.0 kg of intra-fat (the fat surrounding organs and residing behind the abdominal wall). So with about a total of 9.2 to 9.7 kg (20.2 to 21.3 lbs.) of total body fat, I should be able to release and burn about 644 to 679 kcal of fat a day, when using the standard of 70 kcal per kg of body fat formula. That’s about 585 to 617 grams (1.29 to 1.36 lbs.) of fat a week – if perfectly healthy and in an ideal world. And… This number goes down as your fat stores shrink. Today, with at least 1.25 kg less body fat, I would only be able to release and burn 557 to 591 kcal a day, which is 506 to 537 grams (1.11 to 1.18 lbs.) a week.

Body composition sheet.

Body composition sheet.

So yes, I think the “pure fat loss” is pretty accurate. It might look like I lost a lot more, but that would be pretty much physically impossible. And the fact that I look so much “sharper” and ripped is also due to loss of subcutaneous water. Remember that the main reason for doing this experiment was to reduce inflammation, which also reduces water retention.

Considering that I should have lost at least 100 grams of liver glycogen, and 500 grams of muscle glycogen (probably close to 600 grams since I carry more muscle mass than the average man), which binds an additional 1 400 to 1600 grams of water, and at least 1 250 grams of fat, and then adding in the loss of additional subcutaneous fluids/water retention, the math fails – as it adds up to more than the 3.3 kg lost. And that without even considering the water retention.
So only one answer remains. I’ve gained a little bit of muscle mass – on a restricted ketogenic diet with a total of 4.5 days without any protein out of 14 days. According to all the Facebook and YouTube Bro-experts, I would have withered away and lost muscle mass.

It’s a funny thing how the body actually work, respond, and perform when you know what you’re doing instead of following old dogma, myths and bro-science.

So what now?

Shameless selfie. Sucking in and contracting the abs make my arm look bigger. ;) Shameless selfie. Sucking in and contracting the abs make my arm look bigger. 😉

I went into this diet experiment thinking that it would be difficult and challenging at times, especially during the fat only fasts for 36 hours or more without any protein. But truth is that it was extremely easy – and I felt great the whole time. I can see and feel the difference it has done in lowering inflammation and that my body feel “lighter” and “fresher”. It will be interesting to take new blood tests this week and to see if my kidneys are operating better than three weeks ago.

Considering all this, I will continue with a ketogenic diet with the main goal to stay in ketosis most of the day. I will experiment with carbohydrates before and after my training sessions. In other words, I’ll start by adding about 20 to 30 grams of simple carbs before my workout and another 20 to 30 grams of complex carbs after my workout. On my days off from the gym, I’ll do a strict ketogenic diet.

My main goal is, and will be, my health and feeling as good as possible – with an energetic and clear mind. Keeping my body fat as low as possible without noticing any adverse effects is second on my list (since this will minimize inflammation and toxic load), and adding a bit more muscle mass comes third.

Speaking of keeping your body fat low. I’m planning an article about that. There’s simply so much misinformation out there, claiming that low body fat is bad for you; as it will wreck your hormones, contribute to mood swings, lowered attention span and learning difficulties, etcetera.
Still, the observations that exists and warn about these adverse effects are from people who have starved themselves – as in prisoners of war, people with anorexia, etcetera. It’s not the minimal amount of body fat that is the problem in these subjects, it’s how they got there by denying their bodies the nutrients it desperately needs – that is the problem. The diet they followed or was forced to follow destroyed their hormone production, microbiota, electrolytes, etcetera. The low level of body fat is only an effect of energy deprivation, not the causation.

Anyway, I’ll start increasing calories slowly over the coming weeks, but I’ll probably lose another pound of fat or two before I focus on a short muscle gaining phase. I’ll also continue with my fat fasts. At least twice a month, simply because the health benefits of autophagy is enormous. Being in ketosis and activating autophagy is one of the best ways to remove dysfunctional cells and prevent/reverse cancer and other modern diseases. The benefits are so great that not doing regular recurring fasts would simply be extremely stupid. It’s about investing in your health. Besides your family, it’s the most precious gift you have.

I will continue with a journal, documenting the things I’ll do next – and I’ll do my best to share useful and interesting information. Thank you for reading!

 

By | 2016-10-16T14:03:07+00:00 June 29th, 2016|The Diet Experiment 2016|0 Comments