Therapeutic
No team or medication to monitor.
Integration
I had baseline bloodwork, but it was just a lipid panel and fasting glucose. I used a CGM to track my glucose levels in the beginning and started testing my blood consistently around the 6 month mark. I do monthly bloodwork now as part of my YouTube N=1 experiments and continue to wear a CGM. As far as supplements, I don't use anything to support ketosis, but I take some for overall metabolic health and for my Hashimoto's hypothyroid.
Nutritional
I follow a strict carnivore diet. Mostly beef, butter, pork, and eggs. No dairy. I do a keto cheat meal once a month where I will eat a salad or maybe some brussels sprouts. I do a high carb high sugar cheat meal a few times a year, and I drink alcohol maybe once every 2-3 months. I eat two meals per day: a breakfast around 8-9 am and a dinner between 4-5pm. I enjoy intermittent fasting, and I also do some sardine fasting and water fasting. I plan way ahead of time for social events or holidays and will sometimes have my cheat meal then. I'm typically 70/30 fat to protein. I sometimes go as high as 80/20. As far as a carb goal, I don't really eat carbs so its 5g or less per day. If I have any carbs, it's from any eggs I eat.
Ketosis
I use a continuous ketone monitor (CKM), and when I do not have those, I use the Keto-Mojo to measure ketones. I aim for a minimum .5 mmol/L, but I feel my best above 1.0.
