Ketogenic Metabolic Protocol
Shift your fuel system toward ketones with a well-formulated approach, and understand exactly when ketosis is useful and when it is not.
Go very low carb, adequate protein, high fat Typically under ~30 to 50 g carbs/day; protein to your needs; fill the rest with quality fats
This is what triggers and sustains nutritional ketosis.
Replace electrolytes generously Liberally salt food; supplement sodium, potassium and magnesium
Lower insulin makes you excrete sodium and water; this prevents most keto flu.
Add MCT oil or powder Start with 1 tsp and titrate up; C8 (caprylic acid) is the most ketogenic; powder is gentler on the gut
Raises ketones and crosses the blood-brain barrier; build up slowly to avoid GI upset.
Use exogenous ketones to ease in BHB ketone salts can reach fasting-level ketosis in ~30 min; not necessarily a daily habit
Useful for the transition or a mental-energy boost; he cautions against high daily doses.
Track blood ketones at home A blood ketone meter; aim for light nutritional ketosis unless directed otherwise
The diet's big advantage: you can verify you are actually in range.
Protein, quality fats, and micronutrients Adequate protein each meal; vitamin D3 with K2; whole-food fats
Keeps the diet sustainable and nutritionally complete.
Cutting carbs lowers insulin and shifts metabolism toward fat and ketones, which many people find gives steadier energy and focus.
View sources
Ketosis for Mood, Cognition & Brain Protection (The Tim Ferriss Show #845)
Developing a Well-Formulated Ketogenic Diet (FoundMyFitness)
Developing a well-designed ketogenic diet and harnessing its benefits (FoundMyFitness)
AMA with Dom D'Agostino: ketogenic diet, exogenous ketones and exercise (The Drive, Peter Attia)
The ketogenic diet, ketosis and metabolic therapies (Dom D'Agostino on The Drive)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Dom D'Agostino and is not created, reviewed, endorsed by, or affiliated with Dom D'Agostino or Neuroscientist · University of South Florida.
Is this for you
- Metabolic experimenters
- People seeking steady energy and focus
- Those who have stalled on other approaches
- Anyone who likes measurable feedback
Cautions
- Type 1 diabetes, pregnancy, liver disease, or a history of kidney stones: do not attempt without medical supervision
- D'Agostino reported elevated liver enzymes after high-dose ketone supplementation, and high ketones can drop blood glucose too low; do not megadose
- Therapeutic uses (epilepsy, cancer, brain injury) are his research area, not health claims we make; these belong with a physician
- Stay well hydrated with electrolytes to protect the kidneys
- Educational only, not medical advice
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