Therapeutic
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
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
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
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.
