How We Did It

What we did when we started:

One of the tools we used from the beginning is intermitted fasting (See Resources under Jason Fung).


My (Noriko) workout for the first two months was 20 minutes once a week. I would alternate weeks. Week 1 would be 20 minutes of walking and running. Week 2 would be 20 minutes of weight lifting. I would alternate back and forth for the first two months. This worked out perfect for lots of reasons. It is very difficult to learn a new way of eating and exert a ton of energy to exercise. I took those first two months to focus on getting my eating right. I believe you should focus your energy on what will be the most effective first.



We would have tea or coffee with 1 tbsp of grass-fed Kerrygold Butter, 1 tbsp. of MCT oil blended in a blender. You can see photos of this on our Instagram page @keto365transformation. This would keep us in our fasted state from the night before. When you have your last meal for the evening, you go into a fasted state until your next meal the following day. Instead of eating as soon as we wake up, we would have a tea or coffee with fat. Because fat does not raise your blood sugar, it keeps you in the fasted state longer, and helps keep hunger at bay, as your body continues to burn its own stored fat for energy. After a few weeks of transitioning into ketosis, the most amazing thing happened to us. Our bodies began to adapt to this new way of using its stored fat (research fat adapted). The benefits were a natural appetite suppressant, and the sugar cravings started to diminish.

To me, this is what was key to our success. It’s way easier to maintain this way of living when you’re not hungry and you don’t crave things that don’t help you reach your goals.

First meal of the day:

In the beginning, I would get hungry around 10 am, which would be my first meal of the day. Today, I don’t get hungry until 2 pm. I eat when I get hungry. Gary has his first meal around noon.


Second meal of the day:

Our second meal of the day, for the most part is between 5:30 pm to 7:30 pm. We do not snack throughout the day. I know this is opposite of what you’ve been taught. We used to get hungry every few hours on a high carb diet. When you get into ketosis, it regulates your blood sugars. We no longer have these spikes and we no longer need to eat every few hours. It’s been very freeing. As you begin to view the videos, and listen to the podcast and books, we suggested in the resources, you will have a better understanding of how all this works.


This is what we did, in general, with one caveat. Every two weeks, for the first six months on the keto diet, my husband Gary, had one free meal. He would do intermittent fasting all day, and have one meal that evening of whatever he wanted. This was the deal he made with me if he was going to try the diet. It worked for him. Personally, I couldn’t do what he did. Once I got in control of my cravings, I had no desire to go through the process of working on getting rid of them again. I had a serious sugar addiction. Once I got that under control, I would occasionally have a keto dessert that consisted of a chocolate peanut butter lava cake, made with heavy whipping cream, butter, coconut flour, unsweetened dark chocolate and monk fruit as a sweetener, or a keto cheesecake, with a macadamia crust. I still have to be very cautious of these things so as not to trigger old cravings or behaviors.

What we do now:

As we’ve gotten healthier, our time of eating and exercise has changed some. I’ve tried a number of strategies over the past year to help me avoid a plateau for long periods of time. I don’t have the time to list them all here. We wanted to help give you a guide on where to start, and also recommend quality studying materials, to help direct you, on what you need to learn. We hope this has been helpful for you.


As for my husband Gary, he no longer has a free meal every two weeks as his mindset has changed about the keto diet, he does that less and less frequent. He realized that he’s not really missing anything. It’s just old habits.



My Number 1 Tip after being keto for a year:

I learned to use the ketogenic diet as a tool, as well as all aspects of fitness and nutrition. I’ve learned not to be dogmatic about it or make it a religion. This may or may not work for you, for various reasons. For me I needed to make a change and reverse my declining health. This has been the only diet that has given me these kinds of results. If being a vegan, vegetarian, and high carb consumer, gives you the results you are looking for, good for you. They did not work for me and that’s ok. If at some point the ketogenic diet doesn’t work for me I’m willing to switch it up. So far this is the best I’ve ever felt. If everything else you tried didn’t work, you might want to give this diet a real try. Before giving it a try, make sure you do your due diligence, on learning how it all works as well as consulting your physician, especially if you’re on insulin and high blood pressure medications.

Our Current exercise programs:


Lifts heavy weights 4 times a week and does 30 minutes of cardio once a week.


Works out 30 min Mon- Friday, mainly heavy weight lifting and two 15-minute cardio sessions.

A few Videos That Motivated Us When
We Got Started

Is the "obesity crisis" just a disguise for a deeper problem? Peter Attia, MD

Ted Naiman Diet

Reversing Type 2 diabetes starts with ignoring the guidelines | Sarah Hallberg | TEDxPurdue


We are not medical professionals. The information on our site, online or through email should NOT be considered medical advice or treatment. Always consult with your primary care physician.