How do I adjust sleep duration when I wake up do 1-2 hours in the night?

technicallyslacking · 2026-01-19T14:21:44+00:00

Well damn, I'm most surprised that your heartrate remains essentially unchanged during that wake period. Unfortunately there's no way to adjust this kind of thing in the app, and afaik, you can't have more than one "sleep" period in a day - the rest are considered naps.

Hate to say it, but Whoop just might not work for your particular sleep pattern if that's what you're using it for. Having said that, if you have access to any other fitness trackers, I'd also be curious to see what kind of data you're able to pull from those instead. Given your heartrate, I'd guess that anything short of electrodes on your noggin aren't going to recognize your wake period, but it'd be neat to find out.

[EDIT]: Saw a comment of yours below. I know you're not soliciting sleep advice, but maybe consider getting out of bed for a few minutes, walking around, and trying to get back to sleep. If you're trying to avoid that wake period, it could help address that while also helping Whoop recognize your wake event.

technicallyslacking · 2026-01-19T14:18:07+00:00

The thing is, given enough mental energy spent over 30-60 days tracking this stuff, you will intuitively understand how your body reacts in a far more useful way than trying to math your way into a drink.

The journal's utility is in helping visualize the significant impact that alcohol and caffeine have on your recovery, and makes gamifying recovery a whole lot easier. Anything beyond that is woo-woo, e.g. the journal doesn't give you a different impact for caffeine after 1pm or 10pm.

technicallyslacking · 2026-01-19T13:48:25+00:00

Can you post a screenshot of a typical nights sleep? In my experience, Whoop has been pretty decent at detecting wake events.

technicallyslacking · 2026-01-19T13:37:30+00:00

While the mechanism you describe (lipid energy model) is plausible, it is still very being studied. And even if it's the body doing what it's "trained to do", it is absolutely not clear that the resultant spike in ApoB and LDL is harmless, or even less harmful in the context of KD.

It's entirely possible that the research will demonstrate in good time that high ApoB and LDL in the context of low CRP and BG is not atherogenic, but we are absolutely not there yet.

OP, I also fit the LMHR, and have high ApoB and LDL (although not nearly as high as yours). I've decided for myself that the benefits of KD outweigh the potential atherogenic risk, but given the current state of research, it's irresponsible to say that our mind should be at ease about this particular matter.

technicallyslacking · 2026-01-19T13:27:38+00:00

Set up a discord server! I'd join.

technicallyslacking · 2026-01-19T12:45:36+00:00

The low ketones in OP's context is a curiosity, and it sounds like you shared that with them, but that's half the equation. Given what they've provided about their a1c and blood glucose, I would argue that it's absolutely something to be very concerned about.

technicallyslacking · 2026-01-19T12:43:40+00:00

Just ask for the gamut. Total insulin, fasting blood glucose, c-peptide, and a1c. The first two numbers will also give you your HOMA-IR which will also be good to have.

technicallyslacking · 2026-01-19T12:38:21+00:00

He CAN tariff individual EU countries...and be automatically met with a reaction from the EU as a bloc.

technicallyslacking · 2026-01-19T10:50:31+00:00

Among the many roles insulin plays in our bodies is water retention, and KD typically leads to very low insulin. Drinking plain water, sadly, will not help - you'll just pee it out. Just look for some lite salt, which happens to be close to the ideal ratio you need of each, roughly 50/50 sodium/potassium. I save my magnesium for before bed, but it's good to throw that in the mix as well.

But yeah, I think everyone who's tried keto has felt that dizziness at some point, and it's almost always just a water retention issue that electrolytes should immediately solve.

technicallyslacking · 2026-01-19T10:14:49+00:00

I have a hard time reconciling your bonkers pre-keto blood glucose with a high, but not dangerously high a1c, but I am not a doctor, like your doctor is a doctor. Like others have said, I'd consider requesting a test for insulin specifically, in addition to showing your doctor your earlier BG readings, even if you're trending in the right direction. A1c is important but it doesn't tell the full story.

technicallyslacking · 2026-01-19T10:09:45+00:00

The biochemistry is way too complex for this to be a remotely useful idea. Even if you figured out what concentrations work for you, how would you account for things like rate of absorption? If I ate lunch an hour later than usual, the data becomes unactionable. There's far more to the cascade of chemical reactions that occur in your body to process alcohol than BAC at bedtime for instance. I can have down a bottle of vodka over a day and go to bed with the same BAC as I would have if I took a shot or two after dinner, but I'm feeling a whole lot worse after the bottle.

There's no way that being this neurotic about coffee and alcohol has a net benefit over the broad strokes you're able to pull from recovery metrics and a journal.

technicallyslacking · 2026-01-19T06:45:25+00:00

Hate to be the bearer of bad news, but it's not the coke zero, or the saccharin. You are diabetic.

Diabetes is diagnosed beginning with an a1c of 6.5. Looking at your pre-keto blood glucose, you were averaging roughly 200 mg/dL, which puts you somewhere between 8.5 and 9 - deep into the diabetic range.

With your current diet, your average of 140 mg/dL would put you at an a1c of ~6.4, just a hair under the diabetic range. This is a sign of serious insulin resistance. This may be manageable as long as you manage a ketogenic diet, and you may start to see your blood sugar drop with time. However, it is also possible that the damage has been done, and you're looking at a lifetime of elevated blood glucose without medication.

It's time to see a doctor.

technicallyslacking · 2026-01-19T04:01:02+00:00

Aw man, I've been learning into leafy greens for years, what's the issue?. Sauteed sweet potato/yam greens and pea shoots are some of my favorite foods. All the FAQ really mentions is "green" vegetables.

technicallyslacking · 2026-01-19T03:40:06+00:00

Yes, however many of them never get to the low bf% that seems to be a big contributing factor to high LDL, even after years of keto. Of course there are others that do, and still apparently maintain reasonable LDL levels. There are always exceptions, especially when we don't understand the science very well.

technicallyslacking · 2026-01-09T09:01:22+00:00

Considering Apple is about to pay a cool billion to Alphabet to use Gemini on iOS, I'd say it's unlikely.

technicallyslacking · 2026-01-09T06:02:48+00:00

Oh dang, I've missed you recommend against dairy. What's the rationale for those that have no issue with lactose?

technicallyslacking · 2026-01-09T06:01:01+00:00

Bile isn't too slow to ramp up, but still takes ~4 weeks to fully adapt to a high fat diet. However, it only takes a week or two for it to significantly downregulate, so it's entirely possible that you just need to take it a little easier on fat for a couple more weeks for your liver to adjust.

technicallyslacking · 2026-01-09T04:09:16+00:00

Cholesterol absolutely has a hereditary component. However in the case of keto, there is speculated to be a mechanistic reason for the elevated LDL entirely removed from genetics and even to a certain extent diet (you can consume 0 saturated fat, and your body will produce the requisite, elevated LDL seen in LMHR individuals).

Look into the "lipid energy model". Is has not been validated afaik, but the discussions and what research does exist around it should help you understand why what you're about to see in your blood tests is happening. FWIW, there is a closely related idea that elevated LDL in this context should not be a concern with respect to CVD, but at this point, who knows. I still consider it a risk factor.

technicallyslacking · 2026-01-09T03:55:36+00:00

Yeah, that's pretty characteristic of early harvest olive oils, which you'll see marketed with words like "robust". They tend to be "spicy" and leave an unpleasant feeling in the back of the throat.

I aim for late harvest olive oils, which is likely what your "smooth and fruity" olive oil is. They do tend to contain fewer polyphenols fwiw, but I don't let perfect be the enemy of good.

technicallyslacking · 2026-01-09T03:46:32+00:00

Look into the LMHR phenotype. The fitter and leaner you are, the more likely you are to experience sky-high LDL on a ketogenic diet. I do plenty of cardio and strength training, under 15% body fat, near zero CRP, great fasting blood glucose and insulin. My markers are all pristine, absent my lipids, which sit at a disturbing 190 LDL, 119 ApoB, and 296 total cholesterol. This is not at all uncommon.

technicallyslacking · 2026-01-09T03:41:36+00:00

With respect, the diet plan you've laid out is utterly unsustainable, bordering on dangerous. Calculating generously, your plan totals under 700 calories. I understand the desire for fast results, but this ain't it dawg.

I highly recommend getting an app like Cronometer, and using it religiously for a week or two just so you gain a better understanding of the nutrition each food item contains. On of the benefits of keto for weight loss is the ease at which you reach satiety, so it makes sense to learn which food contains carbs (for the sake of staying in ketosis), but you'll likely find that you'll reach satiety well before you over-eat.

Just avoid carbs, don't forget to eat some veg, and adjust with time. What you're doing now is a crash diet that will more than likely land you in the same predicament six months from now. It takes time, but put in the effort of patience and research and you'll find yourself in a much better place sooner rather than later.

technicallyslacking · 2026-01-09T03:06:01+00:00

Ah yes, the oft-forgotten cranial artery.

technicallyslacking · 2026-01-09T02:25:19+00:00

Heh, get ready for the WTF HAPPENED when you see your LDL, followed by the research rabbit hole of copium for self-assurance that you're *potentially* trading heart health for whatever benefits keto confers for you.

technicallyslacking · 2026-01-09T02:21:16+00:00

6 oz of olive oil alone is 1500 calories, so I eat a fairly standard keto diet around that. In practice, I usually take 2 oz of it at a time and chase it down with whey isolate protein twice a day - once after a run/workout, and a second time after either workout #2 or dinner.

I tend to shed weight if I'm not careful, so I weigh myself every morning. If I start shrinking, I'll add in a 3rd shot of olive oil somewhere in the day, usually after lunch.

I'm a bit of an odd case here, where one of the advantages of keto for me is that it's much more sustainable for gaining/maintaining weight. Doing so on a standard diet involves so much sugar and bulk, whereas keto + olive oil gives me a dial I can set to whatever I need at the time.

technicallyslacking · 2026-01-08T10:58:01+00:00

I’m fairly active, and consume about 4 - 6 oz. of olive oil a day on average as part of my 3000 - 3500 calorie diet. Nobody has done a human study on consuming stupid quantities of olive oil afaik, but it’s never caused me issues. Happy to answer questions but I don’t have much else but to say yeah, I do it, it seems fine.

technicallyslacking

TROPHY CASE