Meet Jason, seven months in on keto and IF

Jason Bjerke Success story

Jason had gained more and more weight over the years with a number of health issues added, without really realizing he had problems. When he heard about the keto diet and intermittent fasting he felt intrigued.

He started keto in May of last year and a couple of weeks later, he added intermittent fasting. Read on for his inspiring and relatable story:

I did not realize how bad my life and health were until I got healthy. I am a 46-year-old from Vancouver Canada, a married father of a 10-year-old son.

I can make so many excuses why I got so large – usual story, former athlete, tore my ACL, became sedentary and lazy. Finishing food off my sons’ plate when he didn’t finish his dinners (mm pizza crusts). Ballooned up to 310 pounds (140 kilos), sleep apnea, high blood pressure, high cholesterol, lots of inflammation and joint pain.

Started doing keto on May 12, 2018. I had listened to a few Joe Rogan podcasts with Dr. Peter Attia and the Bell Brothers and other guests in a few days in a row, and they were talking about keto and intermittent fasting on his show. So I read up on it and started the next day. I didn’t wait and plan. My personality is to do it now, or something will pop up as an excuse. During my research, I found your website Diet Doctor and got completely engrossed.

It was easy to plan the first couple of meals because I had salad, veggies and meats in the fridge. I’ll also make low-carb protein shakes. Here in Canada, there is a brand that has 0.5 g carbs per serving. I’ll add a tablespoon of roasted organic almond butter to that to increase my fat intake (and a nice flavour), and add unsweetened almond milk. Results were pretty good; two weeks in, I could feel clothes a bit looser, and the scale had moved downwards by 10 pounds (4.5 kilos). I was expecting the scale to move due to water loss.

I started walking my son to school instead of driving, and I would keep walking to the gym. I would do 20 minutes of stationary bike for the first week, then added some weights selecting a body part and do that for about 20 minutes, then would walk home. That was four times a week. Now, I do 37 minutes on elliptical, and a good 45-minute workout. This is sandwiched between a 2-mile walk in each direction.

I started intermittent fasting about two and a half to three weeks in, as I was feeling pretty full on the higher fats of the foods I was eating anyways. Again, I heard people talk about it on the Joe Rogan podcast so I started 16:8 for a bit, then gradually found 20:4 was good for me. Now I’m a big fan of OMAD (one meal a day). I’m basically OMD Sunday-Wednesday, then I’ll fast Wednesday at 5 pm until Saturday at 5 pm. My aim is 22-hour fasts on OMAD but won’t beat myself up on time. It’s all about habits, and the gym is a habit or routine for me. I’ve been very, very strict. Have been fat adapted from the start. I’m not eating (much) dairy and haven’t played around with those fat bomb recipes I see everywhere.

During my time-restricted feeding, I will have coffee with heavy cream or black. If I get Starbucks, I’ll order an Americano with heavy cream and add stevia. I’ll have a Zevia-carbonated water from time to time, but I was never a big cola drinker (I was into energy drinks, which was worse). I have made instant pot bone broth and enjoyed that as well. My main thing is that I drink a lot of water. I’ll fill my 750-ml bottle endless times. Sometimes I’ll add stevia. I know some will say I break the fast if I have coffee or Zevia, but this is about weight loss and it’s working for me. Keeps me on track. I’ll do one seven-day true water fast once a quarter to for autophagy.

I’m down from a size 46 jeans to a 30/32, depending on style and cut and weigh about 170 pounds (77 kilos) down from 310 (140). I think 170-175 pounds (77-79 kilos) is my sweet spot, as I’ve played around from 165-175 (74-79). Just feel a bit stronger at 175 than 165.

My plan is to continue eliminating sugars and carbs out of my diet.

In summary, this is what has worked for me. I truly believe if I can do it, so can anyone. I have traded in my sugar addiction for an addiction to knowledge and research. I take in so many informative podcasts from Joe Rogan, Peter Attia, Rhonda Patrick, Diet Doctor Podcast with Dr. Bret Scher, and any podcasts with Dom D’Augostino or Jason Fung as guests.

The keto combo with IF has been great, that’s 80% of the battle. The other 20% comes from moving around. Even if it’s just long walks. I started parking my car at the farthest spot possible. My steps increased from 3,000 a day to 15,000 now.

I have had a couple of nights where I have gone for wings and had some booze. I had either a low-carb beer or vodka soda. One night we went and had regular beer and ciders at a beer festival and I didn’t beat myself up about it, it was fun and worth it. I fasted for 24 hours, ate keto and was back in ketosis right away. But that was two months into my journey, so I was fat adapted.

As far as supplements I take, I’ll take a shot of apple cider vinegar at night and in the morning, and a tablespoon of MCT oil. Yes, I’ll do them straight up. Other supplements: creatine before a workout, vitamin D3, a magnesium electrolyte supplement, and a fish oil capsule, and CoQ10, all in my feeding windows. I am now looking into supplementing with NMN (Nicotinamide Mononucleotide). Hopefully a Diet Doctor podcast article soon about that.

I am no longer on blood-pressure medication, do not snore or have sleep apnea any more, and as of this month, my doctor allowed me to come off my statin RX. LDL was a bit high at 4.5 mmol/L but I was at an optimal 3.5 ratio with HDL at 1.92.

So many excuses as to why I got huge to start with (ACL surgery, finish kids meals, not active etc) but don’t look at the how did I get here, look at the how do I get OUT of here.

I receive text messages and all are from friends and co-workers wanting help. I take as much pride in their success as I have had on my own. They want me to start my own blog, and even my doctor wants me to speak at conferences he goes to and shows off my biomarkers. My urine ACR (Albumin/Creatinine Ratio) was a dangerous high 112.6 and is now 2.0 after going keto and losing 145 pounds (65 kilos).

One of the mitigating factors when deciding to change things, was my sister who is a type 1 diabetic and needed a kidney transplant. It was determined that I was NOT a viable donor due to the bio markings of protein in my urine. They said if things kept going the way they were, I was going to need all my organs. I felt terrible that I could not donate my kidney to her. Fortunately, an amazing cousin was a match for her.

My life now is pretty amazing. I get inspired when people say that I inspire them. Considering how fast everything happened — a lot of people saw me six months ago, and see me today — they are shocked.

My weight loss was super fast. 30 pounds (14 kilos) in first 30 days, 90 pounds (49 kilos) in the first 60 days. Then the remaining 50 pounds (23 kilos) over the next four months. That’s 145 pounds (65 kilos) in seven months. My goal was always 170 pounds (77 kilos).

Not sure why I set such a lofty goal, I think I just put in perspective of being a huge MMA (mixed martial arts) fan and figured Welterweight was the right weight class for me. Seemed unrealistic at first, but I wanted the goal really far away, so I would not stop short of my potential.

The biggest challenge was just starting it. Once I was determined to change my life, I was off to the races. I would go for high-sugar Starbucks drinks a couple times a day, once I found an alternative (americano) I knew I could do this. I missed sushi, but I will have a poke bowl with a bed of salad instead of rice, add some good spicy fermented veggies like kimchi, I didn’t miss sushi at all!

I wish I knew how much I could use avocados!! I smash my avocados into guacamole and add that to so many things. I’m fortunate enough that I make all the meals in the house five out of the seven nights, the other two I work in the evening, so I have 100% control my food intake.

My family hasn’t complained at all about the great meals I am finding. I’ll still cook them up homemade burgers, but I eat mine on a lettuce wrap, or cook up tacos, again in a lettuce wrap. It’s pretty easy, and when the weight comes off quick, it’s easy to stay motivated.

Thank you! Diet Doctor is the site I recommend on an almost daily basis when people ask where they can start.

Jason

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Comment

Congratulations Jason, that’s one of the most fantastic health transformations I’ve seen and read in a while. Truly impressive.

In my experience, people who go all in (like you) with very few off-plan moments are generally the ones who get the most extremely positive results. Perhaps that’s to be expected.

Thanks for sharing your story!

/ Andreas Eenfeldt, MD

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42 comments

Top comment

  1. Jane
    Congratulations! But please could we have some examples of older women who have found it really difficult to lose weight, even on keto and IF, but in the long term, have actually managed it? Sometimes it would be good to hear about those, like me, who struggle to lose 1ib a month.
    Replies: #13, #18, #30, #31
    Read more →

All comments

  1. Carol
    Thank you Jason. What an attitude! And what an inspiring chap!
  2. Gayle
    Wow! Thank you for sharing and for being so specific. You are not only inspiring, but helpful, too.
  3. WarblingLisa
    Yay Jason! You look great and obviously feel amazing. Thanks so much for sharing your story!
  4. Kenrick
    Awesome effort ...well done ...

    Ric

  5. Ken
    Bloody hell, you absolutely smashed it out the park. Well done.
  6. Kieron
    WOW inspiring. I cant wait to get where you are.
  7. Jude
    Thank you Jason, truly inspirational. I know why you watch Joe Rogan, funny and entertaining, so good to see him spreading the word.
    Reply: #28
  8. Sarah
    You fast from Wednesday night to Saturday night? No food at all and then only one meal Sunday through Wednesday? Is that correct?
    Reply: #26
  9. Mark
    Well done Jason and thanks for sharing your story. I am jealous you lost 14 kgs in 30 days...I have only lost 9kgs having been at 102.8kgs. However I am on the same path as you and wondering why I took so long to start!! All the best to you for your future.
  10. Sharon Glew
    Inspired! Yay for my fellow Canadian🇨🇦🥰
  11. Jane
    Congratulations! But please could we have some examples of older women who have found it really difficult to lose weight, even on keto and IF, but in the long term, have actually managed it? Sometimes it would be good to hear about those, like me, who struggle to lose 1ib a month.
    Replies: #13, #18, #30, #31
  12. Carol
    Fasting so much regularly sounds like an eating disorder. My sister had anorexia and bulimia for 23 years. Not good! Is it trulu Keto if you eat only 1 meal a day for 4 days and fast from Wednesday after 5pm to Saturday.
  13. Allison
    I have been on low carb since 10th June 2018. Lost 38lbs so far. Still coming off. Just gone down another size! On weeks where I put on weight it tends to be muscle - I still lose fat. I'm 47 this year and starting peri menopause too. It's doable - good luck 👍
    Reply: #20
  14. Gerasimos Makaras
    How many calories a day have you been eating Jason?
    Reply: #19
  15. Sue Krippel
    Excellent!! You look marvelous.
  16. 1 comment removed
  17. Una
    The more I read about this diet and way of eating, the more I feel it is for those who are obese than those of us who just want to lose a few pounds, and also remain social beings with friends and family. This is a great achievement by all accounts and, if you like, a necessary and overdue weight loss that can only be beneficial for one's physical being. But it comes at an enormous price and a bit like a punishing religion. I question this regime of eating like this long term because it is not socially viable in many situations, and that can cause isolationism and impinge on one's mental health. But this obviously works for the person concerned, and I am so pleased for him that all that weight has been lost, but there has to be another way than fasting for so many hours and days, and all that exercise regime as well. But well done. For some, the extreme is the only way.
    Reply: #25
  18. Una
    I am such at nearly 66 but about eight to ten pounds over weight, not kilos. The most I've been overweight is by a stone and half, and never been obese. Intermittent Fasting is good but no more than doing the 16:8 way. I want to remain, living on my own, to be able to socialise and go to friends for dinner or whatever, without being a total bore. Portion sizes is another thing if you're not a maniac on exercise, which I most certainly am not. I have poor knees. A lot of the recipes on here are enormous for the likes of me anyhow. I find eating a late breakfast at about 10am and an early evening meal around 6pm is enough food for me if it's planned well. I must say I have gone back to eating porridge for breakfast but make it now with coconut cream and use less oats - about 25g instead of 40g per portion, and some chia seeds and nuts and berries, or sometimes put in an egg. But I got to the stage that I really can't stomach eggs every morning and a greasy frying pan and clearing up, so it's not really keto but it is low carb. I haven't had bread, pasta, rice or potatoes of any sort for weeks, and for the past two weeks no booze. My main meal is always very low carb - often in single figures, so I would rather lose the weight slowly and with a bit more socialising than others may do. Keep going even if the large and fast weight losses on here seem to be overwhelming!

    Congratulations! But please could we have some examples of older women who have found it really difficult to lose weight, even on keto and IF, but in the long term, have actually managed it? Sometimes it would be good to hear about those, like me, who struggle to lose 1ib a month.

  19. Una
    That's the point. This diet is not about eating or counting calories but about eating fat and counting carbs!

    How many calories a day have you been eating Jason?

    <

  20. Una
    Alison, wait until you get to my age!!! No way would I be putting muscle on. I completely hate exercise.

    I have been on low carb since 10th June 2018. Lost 38lbs so far. Still coming off. Just gone down another size! On weeks where I put on weight it tends to be muscle - I still lose fat. I'm 47 this year and starting peri menopause too. It's doable - good luck 👍

  21. Tamarah DeWolf
    Amazing post Amazing transformation ,, thank you Jason and kudos to you my friend .
  22. Scott
    I am a details person unfortunately. When he says he fasts every week is it a true water fast? I get the feeling that was when he was drinking coffee and cream since he made a point of saying “true water fast” once a quarter.
  23. Margo
    Congratulations. You look great.
  24. Margo
    Una, I’m a 66 yr. old female. It was a couple of months before a hip replacement and due to pain, my activity level slowed to almost nothing. I realized I couldn’t keep eating the same way if I was also completely inactive. I started a Keto regimen and lost 15 lbs. in two months SITTING ON THE COUCH.
  25. Scott
    Una - Odd you find yourself on this website, much less posting backhanded criticism to people who have made amazing progress.
  26. Jason
    Sunday’s I do things a bit different. I work a 16 hour shift, from 2pm-6am next day, so I do eat more on this day. I’ll generally have a couple meals, on this day. Still very Keto meals but I’ll add a protein shake or 2 into the mix.
  27. Jason
    Thanks for all wonderful words everyone has said. Means a lot to me. Thank you ❤️❤️
  28. Jason
    Right? Very educational too!
  29. Maggie
    Well done Jason...An amazing success story
    Will be interesting to read how you transfer into maintaining
    Your fabulous weight loss
    Not needing to be as strict as not needing to loose more weight

    we have been low carb high fat (not keto) with intermittent fasting 16-8 now for 18 months
    And at 65 yrs old ...loving it

    Allthe best ...you are a star

  30. Kristin Parker Team Diet Doctor

    Congratulations! But please could we have some examples of older women who have found it really difficult to lose weight, even on keto and IF, but in the long term, have actually managed it? Sometimes it would be good to hear about those, like me, who struggle to lose 1ib a month.

    https://www.dietdoctor.com/low-carb/success-stories/women-40
    https://www.dietdoctor.com/top-tips-lose-weight-low-carb-women-40

  31. Gentiann
    Jane, there is a "women over 40" success stories section on this site with plenty of examples involving women over 60 years old.
  32. Gentiann
    Oops, I didn't see that Kristin already answered Jane's comment 😚
  33. Patz
    Thanks for sharing--that is very encouraging! BTW--did you have to have any skin surgery because of the extensive weight loss, or does being fat adapted help to get your body 'back in shape' on it's own? Just curious!
    Reply: #37
  34. Anne
    Amazing story! I live in Canada too -- what's the brand of the .5 carb protein shake you mention, Jason?
    Reply: #38
  35. TRACY SCOTT
    Inspiring story.
    Thanks for sharing.
  36. Peter
    I think that was my comment which was removed. I really wish you folks would tell us why otherwise we never know but I can guess. Point taken. I realize you're running a business.
  37. Jason
    No skin surgery needed, sure wished things were a little smoother, but definitely not as bad as soe of the things I have seen online with others. Maybe due to the autophagy of fasting, adding a collagen protein powder into my drinks? Or that I'm strength training my body parts at same time...

    Thanks for sharing--that is very encouraging! BTW--did you have to have any skin surgery because of the extensive weight loss, or does being fat adapted help to get your body 'back in shape' on it's own? Just curious!

  38. Jason

    Amazing story! I live in Canada too -- what's the brand of the .5 carb protein shake you mention, Jason?

    I use Diesel Protein powder made by Perfect Sports, available at poppeys and GNC canada

  39. Richard
    Phenomenal job Jason. I'm still struggling to understand what you did re autophagy. Do you mean you did a true water fast, ie only water, for a week, once a quarter? I'm keto and 16:8 at present. Did a water fast a long time ago so know I have the willpower.
  40. Maureen Fraese
    Thank u Jason very inspiring story. I’m Canada to🇨🇦 From Calgary A! Lol. I would like to know what kind of protein powder do u use? U should start a pod cast. Maureen
  41. Jack
    Is anyone experiencing heavy Diarrhea i sure am and i cant get a answer. can someone help me please.
    Reply: #42
  42. Kristin Parker Team Diet Doctor

    Is anyone experiencing heavy Diarrhea i sure am and i cant get a answer. can someone help me please.

    You may want to back off the fat if you are eating too much, and stop using coconut oil or MCT oil if you're using them as they can cause digestive upset. If you're eating sugar free candy/chocolate with mannitol, malitol or sorbitol, those are common culprits as well.

  43. Jack
    Thank you Kristin. I don't eat sugar free candy, I will quit the coconut oil and MCT. I do use stevia in Kool-aid (unsweetened dry mix ) also I do take metformin 4-1,000 mm a day and i think that may be part of the the problem.

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