n = 1 Tracking


It is easy for everyone to track the basics.

  • Weight - although I am not a big fan of the scale and ALWAYS encourage people not to pay too much attention to the numbers on the scale it can be a tool. Track your weight once a month ( yes I said ONCE A MONTH) on the same day of the month ( ladies on the same day of your cycle).
  • Measurements- take out the measure tape and measure your neck, arms at the widest point, waist at the bellybutton, hips thighs and calves at the widest point. Measure each arm and each leg as they will vary in size from side to side. Keep a log and only measure once a month the same day you weigh.
  • Ketones - Ketones can be tracked in a number of ways. For those using this diet therapeutically it can be very beneficial to measure blood ketones with a blood ketone monitor such as the Abbot Labs freestyle . There are other ketones which can be monitored by breath (ketonix, Levl) and with urine strips. At the basic level use urine strips but if you are trying to manage a major illness like Epilepsy or Cancer invest in the blood ketone monitor and take your numbers every morning fasted when they will be the lowest to give you the best picture of how you are doing.
  • Blood Sugar- Blood monitors are inexpensive and easy to find and an essential tool of bio hacking. At the basic level track your fasted morning BG and keep a record.
  • How are you feeling? - Yes this is important to track as well. Feeling better is one of the most noted side effects of this way of eating. Keep a journal of how often you feel tired, unable to focus, cranky, anxious, depressed, poor sleep etc. Be sure to start your log a few weeks or a month before you start the diet to be able to see the changes clearly. 

Tracking Diet

There are lots of ways to do this but many people like using apps like My Fitness Pal or Chronometer. Try hard to be accurate. The more accurate you are the better you will be able to hack any issues that occur. Not everyone needs to weigh and measure everything. That said it is better if you do in the beginning to help you learn what 30 grams of cheese looks like. The only people for whom this is very important specially in the beginning are those of us who use a ketogenic diet therapeutically. And everyone should at least track carbs.

Tracking Exercise

You don't have to exercise at all. BUT it is good for you. Pick something you like to do and do it. Walking, lifting weights,cardio whatever you like and write down what you do and how often you do it. Challenge yourself to do SOMETHING for 30 minutes a day. At the very least get your face into the sunlight for 30 minutes each day.You will be surprised at the impact that simple sunlight can have on your overall health.

Bloodwork and Labs


Lipid profile

Uric Acid

Haemoglobin and Ferritin

Inflammatory markers ( ESR, CRP)

Vitamin  D3 (25-hydroxy vitamin D )


Thyroid panel

Ask for a copy of all of your most recent labwork. Make it a habit to  keep copies of all of your tests, they are yours after all you should have them on hand and learn how to interpret them or reach out to those who can help you understand how they all relate, what might be missing , and how sometimes what looks "normal" isn't (more on this later). Be sure to track anything else that you may have been tested for that is specific to your disease/symptoms.

DXA, NMR and more

DXA- is a great way to measure your bone health, lean mass and fat mass before you start on this journey. They are fairly easy to obtain and often, if you tell them you will be coming back in a year, you can get a discount. Just type DXA or DEXA and your city and I am sure you will find a location near you. Just be sure to repeat your DXA on the same machine as your baseline for accuracy. 

NMR - This is a next level test which looks at the type of lipids that you have in your bloodstream. It measures particle size and number which a standard lipid panel does not.