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Lewis Anstee

Posted:

03/2025

Recovered from

Paranoid Schizophrenia

Started Journey

08/2024

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“I feel as if metabolic therapies and the ketogenic diet is a full person therapy that has helped my body and mind. It’s assisting me to be the best version of my whole self, with no side effects.”

My THINK + SMART Profile

Key Symptoms Addressed

Clarity of thought, weight, mood, focus, attention& mental capacity.

My Top Three Strategies

Ketogenic diet, prioritizing sleep & regular exercise.

T H

Therapeutic

I will only be working with a GP long term, and this will be as needed. I got discharged from mental health services as soon as I came off my last lot of medications. I am planning to do follow up blood tests with my local surgery.

I

Integration

  • Completed a blood test with my local surgery everything other than cholesterol they said was fine. I plan to do a follow up in a couple of months when I am more keto adapted and make sure I am fasted.
  • The supplements I use are electrolytes and also apple cider vinegar I do these on a daily basis. I take them at the same time as I do my stretching I found linking them with another habit makes it easier to do and less likely to forget to take them.

N

Nutritional

  • I am doing a ketogenic diet currently aiming at 1.5/2 to 1 as I have a decent amount of fat stores on my body I am able to get away with the lower ratio. I plan to go up to 2 to 1 or higher if needed as time goes on and i become more lean.
  • I do 18:6 intermittent fasting. My eating window is 12-6. I plan to do extended fasts in the future just to see what type of effects they will have on me and how will I feel. 24 hour fasts maybe working up to 28-72 hour fasts.
  • I use a carb tracking app to know if my macros are with in range.

    • K

    Ketosis

    • I track ketones and blood glucose quite regularly at the moment using Keto-Mojo. I have also got a CGM just for information purposes to use other the next four weeks to look at trends.
    • Currently track once maybe twice a day before my meals.
    • Plan to decrease testing as time goes on and I’m more confident with being in ketosis.
    • I aim for 1.5-3 range using a blood ketone monitor.

      • S

      Sleep

      • Constraint sleep schedule mine is 8:30-4:45.
      • I get out in the morning everyday for walk or jog to get sunlight into my eyes.
      • Dark cool room to sleep.
      • Stay consistent with exercise to aid in sleep.
      • Wear my glasses that have blue light blocking in the lenses in the evening.
      • Reduce screen time before bed.

      If needed then:

      • Breathing techniques
      • Yoga Nidra (NSDR)
      • CBD capsules

        • M

        Move

        • Try to hit all the zones 1-5 for exercise.
        • Do one day on and one day off at the moment for exercise and recovery. My on day includes weights, jogging, and a form of HIIT training. My off day has yoga, stretching, and walking.
        • I play Pickleball once or twice a week.

        A

        Avoid

        • Avoid sugar and nicotine. I used nicotine patches to help me stop vaping.
        • I stopped drinking around 3 years ago and plan to continue with that.
        • I want to try limit or stop my caffeine in the morning, but that is not an urgent goal.

        R

        Rebuild

        • I do regular mediation such as on my recovery days.
        • I journal on a daily basis.
        • I try to practice the Wim Hof Method but could be more constrained with that.
        • I want to carry on learning about metabolic health, mental health and well-being and try pass that information on to other people.
        • I try to stick to the virtues I agree with such as the ones in stoicism: wisdom, courage, temperance and justice.
        • With the philosophy and outlook on life, I also find zen buddhism useful and the work of Alan Watts.

        T

        Track

        • Tracking exercise and sleep using an Oura ring. Daily.
        • Track weight and BMI and other metrics using a smart scale. Weekly.
        • Tracking mood with journaling. Daily.
        • Tracking cognitive ability by doing continuous learning whether independently or a credited course.
        • Do blood tests with the surgery. Annually.

        Helpful Links

        Living Well After Schizophrenia

        Neseret Bemient

        Adapt Your Life - Dr. Eric Westman