Steve and I face a busy week because we need to pick up a car at the port in Los Angeles on Thursday.  We shipped it from Hawaii. By shipping it there instead of the Seattle port we saved nearly fifteen hundred dollars.  It costs a little over a hundred dollars for both of us to fly from Bellingham to Los Angeles, so it works out. Then, we head to Richland where we'll exchange it with the car Jake is using.  The drive along the coast through Oregan is lovely, so I'm looking forward to creating another adventure. We had a lovely dinner in Vancouver last week with our Canadian friends. It consisted of lobster, shrimp, and steak, all keto-friendly. Of course, they served non-keto items like seasoned mashed potatoes and a cheesecake for dessert. I indulged in both. I do that sometimes, and it hasn't ruined my dieting efforts or triggered any binging. Over the past two years, I've had a highly successful run. I've lost over thirty pounds and am nearly at my goal weight.  As I explained, my goal was to reach the top end of the range for women my age.  I initiated this round of weight loss for health reasons.  My joints were hurting, and I was feeling unhealthy in general. The weight loss has made a huge difference for me and my overall health, as the blood work during my last physical verifies.  I'm sure my exercise regimen also played a significant role in my overall health improvement.  For the past several years, I've averaged 83,722 steps per week, totaling 4,353,544 steps per year.  That equals 36.96 miles per week, totaling 1,924 miles per year. My 315 minutes of cardio (vigorous and peak) per week equals 16,380 minutes per year.  My resting heart rate averages 62 BPM, which is quite good.  Therefore, I will continue my exercise program for as long as possible.  My program includes high-interval walking and running, Zumba, squats, deadlifts, and free weights.  I occasionally add swimming, yoga, and other activities, including golfing or hiking.  I'm going to continue with the keto while taking breaks along the way, as recommended by those currently studying the keto diet and its effects on participants. I'm so grateful for my health. It is the foundation of the beautiful life Steve and I live. Next month, we'll return to Hawaii and continue our regimen there. We plan to visit the island of Maui and the Big Island this year, and we're looking forward to seeing both. On our return trip to Birch Bay, we will stop by Anchorage, Alaska, to see some sites there and a Broadway show based on Tina Turner's life.  I will add an epilogue to this blog when I finally reach my goal weight. I'm so grateful for my health and will continue to guard it daily. As I said last week, I will end my blog even though I am not at my goal weight.  However, I'll add one more post when I reach my goal.  

​     I've decided that even after I hit my goal weight, I plan to continue the keto, although I might modify it according to some recommendations following recent studies.  Again, the ketogenic diet involves eating high-fat, low-carbohydrate foods to reach a state of ketosis. In ketosis, the body burns fat for fuel instead of sugar. However, Following the ketogenic diet long-term may cause cellular aging in organs, which may increase the risk of heart disease, kidney disease, and cancer.  In this process called cellular senescence, old cells stop dividing but don't die off.  Instead, they accumulate over time and release harmful substances that can damage nearby healthy cells.  Senescent cells can also lead to inflammation and organ damage. The accumulation of aged cells can increase the risk of conditions like heart disease, cancer, and type 2 diabetes. However, some studies suggest that these effects can be mitigated by taking breaks from the diet. A ketogenic diet that includes planned breaks may reduce the pro-inflammatory effects, as some studies show that intermittent keto dieting can decrease senescent cells. Steve and I are looking forward to tomorrow evening because we have plans to meet in downtown Vancouver and have dinner with our Canadian friends. We always look forward to hanging out with these guys, and I'm sure it will be very nice to spend time with them again. Then, on Thursday morning, we head to Los Angeles to pick up Jake's car, which we had shipped from Hawaii. We initially intended that he pick it up, but it's much easier for us to do it because we don't have to take off work. We had it shipped to Los Angeles instead of Seattle because it saved us almost $1,300.  We'll enjoy the coastal ride down to Richland.  It'll be good to see Jake and provide another traveling adventure. Although I am still five pounds away from my goal weight, the top end of my recommended weight range, I will discontinue my blog at the end of September. I promised myself that I would continue the blog until I reached my goal, or after three years. Since it will be three years at the end of September, I'll stop.  However, I might add an epilogue to the end of the blog when I hit the magic number!

     It really feels like fall is headed our way. My petunias look very droopy, and even though they're getting plenty of water, they must be on their way out because they're reacting to the cooler weather. We finally invited our next-door neighbors over for the first time since they moved in, and I'm happy we did that. I served them a meal mostly consisting of items we grew or gleaned from the Bay. I cooked one of the salmon Steve caught and served that along with a crab salad, green tomato bisque and some rice with a blueberry topping. It all turned out very well. We're fortunate that we can have these gatherings. They're nice and appeared to enjoy our no-frills entertaining. We'll try to have our other neighbors over before we return to Hawaii. Steve and I pulled both of the boats out of the bay several days ago, so at least we have that done, and it definitely ends the fishing and crabbing.  I'm still working on my weight and it's going okay. I want it to go faster, but at least it's going down.  My doctor prescribed another medication called metformin.  It is a standard treatment for insulin resistance and jump-started me again following a lengthy plateau.  Metformin reduces sugar production in the liver, decreasing sugar absorption in the intestines and helping the body remove excess sugar from the bloodstream. Metformin affects the expression and activation of insulin signaling pathway mediators. Some studies demonstrate that metformin can improve body composition, muscle glucose disposal, and microvascular insulin sensitivity in insulin-resistant people like me. It'll be interesting to see if it makes a difference in the long run. In the meantime, I'm sticking to keto, and I'm maintaining my weight loss and good health.

​We've had a great fishing and crabbing season this year.  On Saturday, Steve and his brother caught more lingcod and brought in the last round of crab.  We plan to pull the boats out this afternoon if the wind cooperates.  We're also planning one more gathering at the house this coming weekend.  I'm finally getting around to having my next-door neighbors over after several years of good intentions.  On the diet front, the weight loss is speeding up a little.  I hope to reach my weight goal by the end of this month, but I might not make it.  If necessary, I'll extend my goal date through October.  I hope that I've mentioned that I am trying for the top end of the recommended weight for my height and age, which is heavier than the recommendation for younger women.  Apparently, women over sixty-five should retain a few extra pounds.  Lower weight might increase the chances of disabilities, including dementia.  The National Institutes of Health encourages seniors to maintain a body mass index (BMI) between 25 and 27.  Usually, this BMI is considered overweight, but higher numbers protect seniors against nutrient deficiencies and osteoporosis. According to studies, seniors in the overweight range have the lowest mortality rates.  A BMI of 23 is the upper range of normal weight for younger people. Of course, the BMI is an imperfect metric, and many health professionals disagree with the parameters.  What's important is that a low BMI is unhealthy for older adults.  Both Steve and I decided we would go with the higher BMI.  We're feeling good, and our current weight loss success has definitely improved our overall health and physical well-being.  Neither of us intends to change our diet.  We'll continue with the low-carb diet and avoid processed foods altogether.  I plan to remain on keto for all the reasons I've delineated in this blog.  And, of course, we'll both keep exercising as long as we can.

​     We're having lovely days, all in the mid-70s and sunny. Steve brought in more crab that we've picked, bagged, and frozen. He'll keep bringing crab in for the next several weeks.  We'll take it with us and use it up in Hawaii. We always transfer our fish and crab using a suitcase and eat it in Hawaii. It works out really well. On Saturday, we went to a lovely restaurant in Stanley Park called The Teahouse and had brunch with our Canadian friends and friends from Hawaii. Alexa, one of Jake's classmates from the University of Hawaii, is getting her PhD at the University of British Columbia in Vancouver. We wanted Alexa and her mother to see how beautiful the Park is and to let them know we're nearby if she needs us. Coming from Hawaii to Vancouver is a huge change, and she might need some support. When we arrived home, Steve's brother showed up, and they went fishing early Sunday morning.  Even though they didn't catch anything but crab, It's great that they can go out and fish together. They can fish in Canadian Waters or American Waters, depending upon the catch limit.  Our location is perfect for both. Our neighbors had their annual "Eggs Benedict with Crab Feast" on Sunday, and I provided a pot of zucchini bisque. It was delicious! It's incredible what cream does for any food item, right? Best of all, it works for keto. Speaking of diet, I think I mentioned that I'm experiencing a plateau now and then. After researching, I discovered that I might need to increase the GIP and Glucagon Receptor functions.  Both play essential roles in regulating metabolism, appetite, and blood sugar levels in the body.  Of course, adopting lifestyle and dietary habits that support optimal metabolic health is essential. Apparently, it is possible to promote the function of these receptors naturally.  Since GIP is released in response to carbohydrate and fat intake, consuming balanced meals with only complex carbohydrates and healthy fats stimulates GIP production. Proteins also contribute to GIP release. Lean meats, fish, eggs and dairy enhances GIP activity, supporting insulin secretion and appetite regulation.  Physical activity, particularly after meals, can improve the sensitivity of GIP receptors.  I'm considering doing yoga after my main meal since exercise helps regulate glucose metabolism, making GIP's role in enhancing insulin secretion more effective.  Glucagon levels also impact metabolism. Periods of fasting can naturally enhance glucagon activity because glucagon levels rise when blood sugar drops during fasting.  Ultimately, it stimulates the liver to release stored glucose and increases fat breakdown for energy. The keto diet can improve glucagon function and help maintain stable blood sugar levels. High-intensity interval training workouts can boost glucagon release because of the rapid energy demand. These workouts help improve the overall metabolic flexibility of glucagon, promoting better blood sugar control and fat metabolism. Maintaining a healthy weight through diet and exercise supports receptor function, but losing weight requires that these hormones are working, and they are sensitive. Surprisingly, poor sleep and high stress can deregulate hormones involved in appetite and metabolism, including GIP and glucagon. I do everything suggested above, but I still face plateaus and must figure it out. I also discovered that fasting might help, and I'll discuss that more next week.