THINK
Nutritional FoundationTherapeutic
How I build clinical & emotional support & manage medications
My mom was my biggest support early on. Because we were doing keto together, we would check in with each other, share recipes, and share resources. Eventually, the keto community became a crucial support pillar, too. Doctors, etc, came later.
Integration
Lab results I track & supplements I take
Exogenous ketones, high-dose Vitamin B1, Keto Brainz (dairy-free coffee creamer), and carnitine have all been helpful for supporting my mood, especially when I travel or eat something sketchy. Yes, I had TSH around 3, slightly elevated triglycerides, low HDL (<40), and slightly elevated liver enzymes. My HDL took the longest to come up; it took several years, but now sits at 50-60. Everything else normalized within a year.
Nutritional
How I eat, incorporate fasting, & approach macronutrients
For the first year, I was on a strict ketogenic diet of less than 20 grams of carbs per day, moderate protein, and fat to satiation. I followed that because the 2ketodudes recommended it. Coincidentally, I have found it is precisely what my brain needs. I keep carbs below 50 grams, and preferably below 20. I did several years of carnivore, too, but am more keto now. I don't do well with high protein and have had symptom relapses when trying 30% protein, so I stick to around 20%. I followed the rule of eating when hungry and not eating when not hungry. This naturally led to 2-3 meals a day with no snacks. I did some extended fasts in the earlier years, 48-72 hours, etc. I don't do extended fasts anymore and eat 1-2 meals/day.
Ketosis
Target ketone levels & testing methods
Yes Keto-Mojo, blood test strips. Early on, I was maintaining between 2-5 mmol/L, 5 mmol/L when losing weight. I didn't aim for any particular level, but I have found I feel best at 2-3 mmol/L and sustain that regularly now.
