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Cynthia Pena

Posted:

06/2025

Managing

Bipolar Disorder Type 1, ADHD, ASD Level 1

Started Journey

04/2024

"I saw the world through a lens of despair, not because I lacked strength, but because my brain and body were inflamed, overloaded, and unbalanced. Everything changed when I discovered metabolic therapy, now I'm not just healing, I'm actually living."

My THINK + SMART Profile

Key Symptoms Addressed

Cognitive clarity, emotional regulation, mood stability (no mania, depression or mixed episodes), reduced anxiety, no more repetitive thought loops, decrease in stimming and sensory overwhelm, improved task transitioning and executive function, steady calm energy throughout the day, increased self awareness and present moment engagement, sharper focus and better concentration. Mental "noise" has settled.

My Top Three Strategies

carnivore, exercise, fasting

T H

Therapeutic

My care team includes a psychiatrist, a therapeutic ketogenic dietician, and my primary care provider. My dietician helped me calculate my ideal fat-to-protein ratios. I remain in close contact with my psychiatrist. As my metabolism improved, I noticed sensitivity to medications and I tracked these changes carefully using daily logs and a symptom journal. The ketogenic diet has made my medication more effective and am monitoring medication for dosage changes. My primary care physician checks my blood work regularly.

I

Integration

Before beginning the medical ketogenic diet, my physician ordered baseline lab testing, including a full lipid panel, CBC, electrolytes, vitamin D, iron panel, and thyroid markers. To track biomarkers, I initially used Keto-Mojo as well as urine ketone strips. Over time, I became more in tune with my body and could reliably sense when ketone levels dropped. I supported ketosis and overall health with a consistent supplement routine including: magnesium citrate by pure encapsulations, vitamin D+K2 and a Vitamin B12 complex from Integrative Therapeutics. For electrolytes, I use Redmond's real salt in most of my water. To maintain consistency, I built these practices into a structured routine. I tracked my fat-to-protein ratio daily, monitored sleep and mood, and adjusted supplements as needed.

N

Nutritional

Diet type: Medically guided, zero-carb, high-fat carnivore. Exclusions: no dairy, eggs, plants, and gluten due to inflammation/ intolerances and histamine flare-ups. Adherence: Stayed in therapeutic ketosis (3:1-4:1 fat: protein). I use intermittent fasting, naturally settled into a 4-6 hour feeding window based on satiety.

K

Ketosis

Aimed for 1.5mmol/L blood ketones (keto-mojo) or moderate to high on urine strips to confirm therapeutic ketosis. I stay consistently in the 3:3-4.0 mmol range and feel my best at this level. I tested daily in the beginning. Now I just listen to my body.

S

Sleep

Routine: Consistent sleep and wake times, even on weekends. I make sure to get morning light within an hour of waking up and I also take a walk. Environment: kept room cool, dark,and quiet. Stimulation: No screens or stimulating conversations 1 hour before bed.

M

Move

Running: long-distance running, alternating between outdoor and treadmill runs. Strength training at the gym or at home to maintain strength. Stretching to reduce inflammation and stay mobile. I use movement as part of my mental health toolkit-used intentionally to stay grounded and regulate emotions.

A

Avoid

Substances: Fully eliminated alcohol, caffeine, sugar, processed foods, and carbs to support mood stability and reduce inflammation. Boundaries: learning how to set boundaries and step back from emotionally draining relationships and environments that triggered dysregulation. Behaviors: Let go of obsessive food rules by replacing them with structured flexibility and self-trust. Challenges: Managing boundaries took time- I relied on journaling, therapy, and structured routines to stay grounded during triggers or setbacks. Environmental factors: Reduced exposure to bright lights at night, noisy spaces, and high-scent or chemical environments that worsened sensory overload.

R

Rebuild

Meditation: Daily practice has helped me regulate my nervous system and deepen emotional awareness. Therapy: Regular sessions gave me tools to process trauma, manage mood shifts, and rebuild self-trust. Special interests: Diving into passions like art, nutrition, and metabolic health gave me meaning and motivation. Relationships: Rebuilt family connections through healthy boundaries, vulnerability, and presence. Education: Being in school provided structure and a renewed sense of purpose. Learning: Staying curious, academically and personally, strengthened my long-term resilience and identity.

T

Track

Mental health: Used Apple Health's mood tracker and journaling to log mood, energy, and emotional patterns daily. Sleep: Tracked sleep duration and quality using my smartwatch, adjusting bedtime routines based on data. Metabolic health: Monitored weight, menstrual cycle, and inflammation signs. Ketones: Used urine strips and blood ketone testing to ensure I stayed in a therapeutic range. Macros: Logged fat, protein, and calories to maintain a 3:1-4:1 fat-to-protein ratio using food labels and written logs.

Helpful Links

Curious Mind RD

Casey Means, MD