Chapter 6: How to Start Keto -

My 2014 Turn

Introduction: From Atkins Plateau to Ketogenic Revolution

In 2014, I found myself at a crossroads, where the echoes of past triumphs met the dissonance of new challenges. My 2009 journey with the Atkins diet had been a revelation—65 pounds shed in just three months, a crescendo of success that felt like a symphony of renewal. But the melody had faltered; I hit a plateau and regained 30 pounds despite my efforts to sustain that low-carb rhythm. The setback struck a sour note, but it didn’t silence my resolve. As an award-winning author, former CPA, and entrepreneur who had built a securities firm sold to HSN, coded an accounting package on a TI 990 Model 1, and outsmarted IBM’s Outlook and Exchange protocol, sparking their $1 billion Linux investment, I was no stranger to solving puzzles. My mind, honed by dual majors in literature and business at UT Austin and a CPA at SMU Cox, had crafted songs for Pompeii Records with the same precision I applied to financial systems. My passion for biotech and longevity, sparked by studying resilient survivors like those of the 1720 Plague of Marseille, fueled my quest. I refused to follow my father’s path—his vitality drained by illness, his days reduced to pills and weakness. I sought to reclaim my energy, clarity, and joy for myself and to inspire others through my writing.

My research led me to the ketogenic diet—a new movement in my health symphony that promised not just weight loss but a more profound metabolic harmony. The transition from Atkins to keto became a pivotal chapter in my journey toward age reversal, one that would resonate with the scientific truths I’d come to cherish. This chapter details my 2014 experience adopting the ketogenic diet, the scientific principles behind its effectiveness (many dating back to the early 1900s), and the step-by-step process I followed to implement this transformative change. I’ll share how my Atkins experience informed my approach, the sustainable practices I developed, the cognitive benefits I discovered, and how I monitored my progress. Whether you’re considering keto for weight loss, metabolic health, cognitive enhancement, or as a stepping stone to other therapeutic diets, my journey offers insights to help you compose your own health melody.

[Insert Image: A 2014 photo of me at my desk, surrounded by scientific journals, researching the ketogenic diet]

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My Atkins Experience: Lessons Learned from 2009

2009 was my first serious foray into low-carb dieting—a bold opening note in my health journey. Frustrated by conventional diet advice and weighed down by excess pounds that dulled my energy and spirit, I turned to the Atkins diet with a mix of skepticism and determination. The results were a revelation: 65 pounds melted away in just three months, a pace of weight loss I hadn’t thought possible without extreme measures. The Atkins approach was straightforward—slash carbohydrates to shift the body into burning fat for fuel instead of glucose. I eliminated bread, pasta, rice, potatoes, and sugar, filling my plate with meat, eggs, cheese, and non-starchy vegetables. During the initial induction phase, I limited carbs to just 20 grams daily, then gradually increased my intake as I neared my goal weight.

But even the sweetest melodies can hit a sour note. I encountered challenges that led to my plateau and subsequent weight regain:

The Carb Ladder Confusion: Atkins encourages gradually adding carbs back as you approach your goal weight—a “carb ladder” that became my undoing. Without precise tools to measure my metabolic response, I overshot my personal threshold, and the weight crept back.

Protein Focus vs. Fat Focus: The Atkins diet I followed emphasized protein without highlighting the role of healthy fats. This led to meals heavy in protein but lacking in satiety, sparking hunger and eventual overeating.

Lack of Metabolic Understanding: I didn’t fully grasp the hormonal intricacies of weight regulation—insulin resistance, cortisol management, and leptin sensitivity were concepts I had yet to explore.

Sustainability Challenges: The social aspects of low-carb eating proved tricky. Professional events and restaurant meals presented temptations that eventually eroded my resolve.

Despite these hurdles, Atkins taught me invaluable lessons that would shape my 2014 ketogenic journey. I discovered that my body thrived on carbohydrate restriction, that I could shed significant weight without constant hunger, and that certain foods triggered cravings that derailed my progress. Armed with this knowledge—and the humbling experience of regaining 30 pounds—I approached keto with the precision of a CPA balancing a ledger and the curiosity of a biotech enthusiast, ready to compose a new verse in my health symphony.

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The Science of Ketosis: Understanding the Metabolic Switch

Before implementing the ketogenic diet, it’s worth exploring the scientific foundation that makes this approach so effective—a foundation that resonated deeply with my love for biotech. Though ketogenic diets have gained modern popularity, their science dates back to the early 1900s, when researchers began documenting their therapeutic effects. At its core, ketosis is a fundamental shift in energy production. Usually, the body relies on glucose from carbohydrates as its primary fuel. When carbohydrate intake drops—typically below 50 grams per day—and protein is moderate, the body depletes its glucose stores and becomes an alternative energy source.

This metabolic pivot sparks the liver from fatty acids to produce ketone bodies—acetoacetate, beta-hydroxybutyrate, and acetone. These ketones fuel many tissues, including the brain, which typically depends on glucose. Early research, like William Banting’s 1863 Letter on Corpulence, documented success with low-carbohydrate diets for weight loss. By the 1920s, ketogenic diets were used to treat epilepsy in children, as fasting (which induces ketosis) was found to reduce seizure frequency.

What captivated me was how ketosis addresses key hallmarks of aging:

Dysregulated Nutrient Sensing: Ketosis restores proper nutrient sensing by reducing insulin levels (improving insulin sensitivity), activating AMPK to promote fat oxidation, decreasing mTOR activation to slow aging, and increasing NAD+ levels to support mitochondrial function.

Compromised Autophagy: Ketosis enhances autophagy, the cellular “cleanup” process that removes damaged components. It clears cellular debris and dysfunctional mitochondria, potentially slowing aging.

As a detective of longevity, I saw keto not just as a weight loss tool but as a metabolic instrument that could harmonize my body’s pathways, playing a tune that aligned with my quest for a longer, healthier life.

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Step 1: Going Very Low-Carb, High-Fat - My Implementation

With a deeper understanding of ketosis than I had during Atkins, I began my ketogenic journey in January 2014, approaching it with the strategic precision that had defined my career. My past experience taught me that the transition would be challenging but rewarding. My implementation of Step 1—Going Very Low-Carb, High-Fat—looked like this:

Carbohydrate Restriction: I limited my daily carbohydrate intake to under 20 grams, focusing solely on non-starchy vegetables like spinach, kale, and broccoli. This was stricter than the 50-gram guideline for keto, but given my sensitivity to carbohydrates, I wanted to ensure a rapid shift into ketosis.

Macronutrient Distribution: Unlike my protein-heavy Atkins approach, I embraced a fat-dominant pattern, aiming for:

70-75% of calories from fat

20-25% from protein

5-10% from carbohydrates

This shift was a new rhythm in my dietary melody, prioritizing healthy fats over protein.

Food Selection: My daily meals included:

Grass-fed beef and lamb

Pasture-raised eggs

Wild-caught fatty fish like salmon and sardines

Organic butter and ghee

Coconut oil and olive oil

Small amounts of nuts (primarily macadamias and pecans)

Limited above-ground vegetables

Meal Timing: I started with three meals per day but naturally drifted toward two larger meals as my hunger signals stabilized—a subtle crescendo in my eating pattern.

Electrolyte Management: I had neglected electrolytes during Atkins, but this time I supplemented with sodium, potassium, and magnesium to prevent “keto flu” symptoms.

Hydration: I increased my water intake to 3 liters daily, supporting my metabolism as it adapted to this new fuel source.

The transition wasn’t without its challenges. The first week brought fatigue, mild headaches, and irritability as my body adjusted to ketones over glucose. These symptoms were milder than expected, likely due to my prior low-carb experience and electrolyte focus. By the second week, I experienced “keto clarity”—a surge in mental focus and steady energy that felt like a new note in my symphony. Weight loss resumed swiftly, with 12 pounds lost in the first month. Unlike the jarring weight loss of Atkins, this felt steady and sustainable, a smoother melody in my health journey.

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Step 2: Adding Healthy Fats for Sustainable Energy

The ketogenic diet’s emphasis on fat consumption was its most striking difference from Atkins. While Atkins allowed unlimited protein, keto demanded balance—moderate protein paired with abundant healthy fats. This shift transformed my energy, satiety, and adherence to the plan. By March 2014, I had fully embraced fat as my primary fuel source, implementing strategies to ensure adequate fat intake without excess calories:

Fat-Enhanced Beverages: I adopted “fat coffee” as a daily ritual, starting each morning with coffee blended with:

1-2 tablespoons of grass-fed butter

1 tablespoon of MCT (medium-chain triglyceride) oil

Occasionally, a splash of heavy cream

This concoction provided sustained energy, fueling my writing and research with a steady beat while eliminating morning hunger pangs. MCT oil rapidly converts to ketones, enhances ketosis, and provides quick energy.

Strategic Fat Addition: I began adding healthy fats to meals with intention:

Drizzling extra-virgin olive oil over vegetables

Adding avocado to salads and protein dishes

Incorporating bone marrow into soups and stews

Using full-fat fermented dairy like Greek yogurt (in limited amounts)

Preparing homemade salad dressings with avocado oil and herbs

Fat Adaptation: Over months, I noticed a profound shift in energy utilization. Long walks and research sessions that once required carb-loading became effortless without additional fuel. This fat adaptation—the ability to efficiently use fat for energy—was a liberating verse in my ketogenic melody.

Sustainable Satiety: The combination of adequate protein and abundant fat created lasting satiety, eliminating the blood sugar crashes and hunger I’d experienced even on Atkins. By June 2014, I had lost an additional 35 pounds, totaling 70 pounds since starting keto (and 105 pounds from my pre-Atkins weight). My energy levels soared, and afternoon slumps were a distant memory. But my weight loss stalled by July—a signal to fine-tune my approach.

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Step 3: Monitoring and Adjusting - Fine-Tuning the Approach

The plateau after six months on keto could have been discouraging, but my Atkins experience had prepared me for such moments. This time, I approached it with the precision of a detective, using data-driven adjustments to refine my melody.

Tracking Tools and Metrics: I implemented thorough tracking:

Carbohydrate Tracking: Using smartphone apps, I logged every gram of carbohydrate, uncovering “carb creep” that could accumulate over time.

Ketone Monitoring: I invested in a blood ketone meter to measure beta-hydroxybutyrate levels. Readings of 1.0-3.0 mmol/L confirmed optimal nutritional ketosis.

Glucose Tracking: Blood glucose monitoring revealed how foods affected my blood sugar, identifying triggers even among “keto-friendly” options.

Macronutrient Ratios: I tracked fat-to-protein ratios, learning that excess protein could impact ketosis via gluconeogenesis.

Adjustment Strategies: Based on the data, I made targeted adjustments:

Carbohydrate Reduction: I temporarily dropped to under 15 grams daily, focusing on fiber-rich vegetables like leafy greens.

Intermittent Fasting Integration: I adopted 16:8 intermittent fasting (16 hours of fasting, 8-hour eating window), which enhanced fat-burning and autophagy.

Fat Quality Optimization: I prioritized omega-3-rich foods and reduced omega-6 fats from nuts and seed oils, which could cause inflammation and stall progress.

Elimination Protocol: I systematically eliminated foods, discovering that dairy, though low-carb, triggered inflammation that hindered my progress.

Cognitive Benefits and Tracking: The cognitive enhancement on keto grew more pronounced with these adjustments. I tracked several metrics:

Work Productivity: I noted a 30% increase in productivity during deep work sessions, fueling my writing and research.

Cognitive Tests: Online reaction time and memory tests improved processing speed and recall.

Sleep Quality: A wearable sleep tracker revealed longer deep sleep and fewer nighttime awakenings.

Mood Stability: Journaling showed more consistent emotional states, a steady rhythm in my mental melody.

These cognitive gains fueled my commitment beyond weight loss. By September 2014, my adjustments broke the plateau, and I lost another 15 pounds. More importantly, I gained a nuanced understanding of my body’s responses—a refined tune in my health symphony.

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The Science Behind It: Metabolic Pathways and Aging Hallmarks

My keto experience aligned seamlessly with the scientific literature on ketogenic metabolism—a harmony that resonated with my biotech passion. The diet’s effectiveness stemmed from its impact on key pathways and aging mechanisms:

Insulin Signaling and Nutrient Sensing: Low carbohydrate intake addressed Dysregulated Nutrient Sensing, improving insulin sensitivity and glucose metabolism—a cornerstone of metabolic health.

Enhanced Mitochondrial Function: Ketone bodies, like beta-hydroxybutyrate, provided a more efficient fuel than glucose, producing more ATP per oxygen unit. This explained my mental clarity, especially during fasting when ketone production peaked.

Autophagy Activation: Ketosis triggers autophagy, clearing protein aggregates and dysfunctional mitochondria from neurons and likely boosting my cognitive function.

Inflammation Reduction: Beta-hydroxybutyrate inhibits the NLRP3 inflammasome, reducing chronic inflammation. Eliminating sugar, refined carbs, and seed oils further eased joint pain and skin issues.

Microbiome Modulation: Research later showed that ketogenic diets alter the gut microbiome, favoring particular bacterial species. This likely improved my digestion and reduced bloating issues that lingered during Atkins.

Understanding these mechanisms reinforced my commitment. I wasn’t just dieting; I was orchestrating a metabolic shift that addressed aging—a detective uncovering longevity’s clues with each adjustment.

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Sustaining the Ketogenic Lifestyle: Challenges and Solutions

Maintaining any dietary approach long-term presents challenges, and keto was no exception. By late 2014, after nearly a year of strict ketogenic eating, I faced sustainability obstacles that required creative solutions:

Social Situations and Dining Out: Navigating professional events and restaurant meals was a challenge, but I developed strategies to stay in ketosis:

Restaurant Research: I researched menus online, identifying keto-friendly options and confirming preparation methods.

Simple Substitutions: I requested modifications, such as swapping potatoes for extra vegetables, skipping buns, and ensuring sauces were on the side.

Preparation Tactics: I ate a fat-rich snack beforehand for unavoidable situations to curb hunger and temptation.

Nutritional Completeness: Ensuring micronutrient intake on a restricted diet requires focus:

Nutrient Density Focus: I prioritized nutrient-dense foods like organ meats, seafood, and dark leafy greens for essential vitamins and minerals.

Strategic Supplementation: Based on blood work, I supplemented magnesium, potassium, and vitamin D—nutrients sometimes challenging to obtain on keto.

Carbohydrate Targeting: My limited carbs came from vegetables rich in phytonutrients, maximizing nutritional value.

Metabolic Flexibility vs. Strict Ketosis: I began exploring metabolic flexibility—the ability to use both fat and carbohydrates for fuel:

Cyclical Approaches: I experimented with up to 100 grams of carbs weekly, typically after exercise, to replenish muscle glycogen without exiting ketosis long-term.

Strategic Carbohydrates: Small amounts of resistant starch (like cooled white rice) post-exercise enhanced recovery without disrupting ketosis.

Fasting Integration: Regular intermittent fasting enhanced my metabolic flexibility, maintaining ketone production even with slight carb increases.

Psychological Sustainability: The mental aspects of restricted eating were as challenging as the physical:

Abundance Mindset: I focused on the delicious options, not the foods I couldn’t eat.

Cooking Creativity: I developed keto-specific cooking skills, creating varied meals to prevent diet fatigue.

Progress Metrics Beyond Weight: I tracked energy, cognitive performance, and blood work to maintain motivation when weight loss slowed.

Community Connection: I joined online keto communities, sharing challenges and solutions for support and accountability.

These strategies allowed me to sustain keto into 2015, experiencing benefits that transcended weight loss—a sustained melody in my health journey.

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The Road Ahead: Previewing the Carnivore Connection

While the ketogenic diet brought profound benefits—weight loss, enhanced energy, improved cognition, and better metabolic health—it was just one movement in my nutritional symphony. As 2014 drew to a close, I began exploring more targeted approaches to address lingering health issues that keto had improved but not fully resolved. This led me to the carnivore diet—an approach that eliminated plant foods entirely, focusing solely on animal-based nutrition. The transition from keto to carnivore was a natural progression, as my diet was heavily animal-based.

The cognitive gains and incremental improvements in inflammation on keto hinted at further potential with a more specialized approach. In Chapter 7: “How to Start Carnivore and Why It Works,” I’ll detail this next phase, exploring:

How the ketogenic foundation prepared my metabolism for carnivore

The surprising research behind animal-based nutrition and its effects on inflammation and cognition

The step-by-step process I followed to implement the carnivore approach

The dramatic health improvements I experienced beyond keto

How to determine if a carnivore diet might suit your health needs

Keto was a crucial bridge in my journey, moving me from Atkins’ simple carbohydrate restriction to a deeper understanding of metabolism, inflammation, and cellular health. This foundation would prove essential as I continued my quest for longevity. To follow my complete journey, visit my blog at https://agereversaljourney.blogspot.com/, where I share detailed insights, research, and strategies.

The path to optimal health is rarely linear—it’s a symphony of discovery, experimentation, and refinement. My transition from Atkins to keto to carnivore reflects this evolution, each phase building on the last. Whether you’re beginning keto or considering the next step, stay open to new information while tracking your body’s responses—a melody only you can compose.