Lewis Anstee

Started August 2024

Recovered From Paranoid Schizophrenia

Key Symptoms Addressed

Clarity of thought

weight

mood

focus

attention & mental capacity.

In My Own Words

“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.”

THINK

Nutritional Foundation

Therapeutic

How I build clinical & emotional support & manage medications

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.

My LDL has gone up, but all of my ratios are good for cholesterol and my GP has no concerns about this. I may be considered a lean mass hyper responder.

Integration

Lab results I track & supplements I take

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.
I am currently adding magnesium bisglycinate 375mg an hour before bed to see if it improves sleep.

Nutritional

How I eat, incorporate fasting, & approach macronutrients

My macro breakdown is now a 2.5/3:1 ratio, sometimes higher. Still whole foods as fresh and as high quality as possible. I aim for under 20g of net carbs a day.

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, Cronometer, to know if my macros are with in range.

Ketosis

Target ketone levels & testing methods

I track ketones and blood glucose quite regularly at the moment using Keto-Mojo. I used a CGM and found it very interesting looking at the glucose over four weeks. For me it was mostly a stable consistent line but did show the dawn phenomenon in the mornings.

I currently test my ketones maybe every other day or longer as I am much more consistent. I aim for over 1.5. With intense exercise, resistance training, and intermittent fasting the numbers can go beyond 3 up to the 6 mark.

I would love to get a CKM, but I find any in the UK.

SMART

Everyday Strategies

Sleep

How I optimize my 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.
Trying out Magnesium Bisglycinate 375mg to aid with sleep.
Exercise in the day helps with sleep at night.
4-7-8 breathing technique.

If needed then:

Yoga Nidra (NSDR)

CBD capsules

Move

How I keep active

Try to hit all the cardio zones 1-5 for exercise.
Resistance training one day on one day off.
Jog and HIIT every other day.
Brazilian Jiu-Jitsu two to three days a week and will go up to four.
Rucking.
Long walks in nature.
Stretching/Yoga regularly.
Pickleball once a week.

Avoid

What I limit or stay away from

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 have stopped caffeine in the mornings.

Rebuild

How I manage stress, build resilience & find purpose

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 currently work in peer support and find that rewarding.
I enjoy learning new songs on piano.
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.

Track

How I monitor my progress

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.
Track macros with Cronometer.

Lewis Anstee

My Top 3 Strategies

Therapeutic

Integration

Nutritional

Ketosis

Sleep

Move

Avoid

Rebuild

Track

See how others made it work:

Emily Anne Herrick

Matthew Baszucki

Lauren Kennedy West

Caroline Beckwith

Wesley Braden

Neseret Bemient

Eric Rodgers

Mia Mendez

Robyn Dobbins

Harmony Bright

Steven T.

Donika Hristova

Lori Graham

Tanner L.

Dyane Harwood

Henk van Wijk

Lily Zhang

Lori F

Kelsey S.

Shannon Harwood

Lexa Martinez de la Cueva

Oliver Seligman

Elisabeth Sloetjes

J.P. Weedon

Michelle Hurn

Valerie Anne Smith

Moira Newiss

Brianna Mitchell

Natasha Smikles

Mimi Morgan

Michael Belanger

Becca Price

Vanessa K

Paul Corfield

Nathan Leary

Jenny Mitich

Genevieve Cook

Kristina Cook

Caitlin Hoey

Christopher Browne

Sylvie Bourgeois

Cynthia Peña

Michele Happe

Kris Krumins

Guy Williams

Nicola Tutera

Ally Houston

Taylor Bell

Julianne Armijo

Heather Flood

Benjiman Boyd

Iain Campbell

Lisa Blackstone

Leslie Woods

Terese Blåklokke

Mary Piper

Courtney Voss

Erika Stevens

Stephanie Lincoln

Ruby Urlocker

Louise Allen

Erna Bekink

Adnan Alkhalili

Teralyn Pilgrim

Daria Zhornik

Justin Ternes

Nomhle Nhlapho

Eddie Rodriguez