THINK
Nutritional FoundationTherapeutic
How I build clinical & emotional support & manage medications
PCP, nutritionist, and psychiatrist. Nutritionist ordered labs which my PCP put in orders for. Psychiatrist reviewed metabolic strategies with me and check-ins around mental health, sleep hygiene, resources around ketogenic diet and metabolic health (books, experts, etc). I went cold turkey on meds after significant side effects. I take supplements that my PCP and nutritionist monitor.
Integration
Lab results I track & supplements I take
Labs for lipid, glucose, insulin, CBC, metabolic panel, and micronutrients. Monitored ketones daily for two months and discussed levels with nutritionist. Supplements taken daily include: magnesium complex (glycinate, L-theronate), super omega (EPA, DHA), methylated multivitamin, iron (low grade anemia), creatine, and vitamin D3. I built into my bed time routine so it became something I just did daily. I trialed taking out vit D3, and the effect was clear, so it motivated me to keep taking it regularly to maintain my momentum and progress.
Nutritional
How I eat, incorporate fasting, & approach macronutrients
Ketogenic diet for 2 months, generally .8-1.5 levels seemed sufficient. I tried more strict, but it was challenging with my history of eating disorder/restriction. After success with this, I trialed adding in unrefined carbs (fruit, berries, more vegetables, beans/lentils 1x week). Keto was generally dairy, meat, fish, some veg. I started with intermittent fasting, and then, once I started strength training in morning, I stopped. I was always able to find good options or prepared food ahead of time if I knew a holiday, social event, or trip would impact options. I found it fairly easy to find keto options. About 80% fat, 8-10% carb, 10-15% protein was what I did for two months. I am now around 100 g carb a day or between 80-130 mg. Net carbs were around 25-30 per day. I used Cronometer to track macronutrients.
Ketosis
Target ketone levels & testing methods
I used a blood monitor for ketones and stayed around .8-1.5. I tested every morning. It was hard for me to get over this, but it seemed to work well during the two months I was on a more strict keto diet.
