Keto & IF: My Health Journey

Almost three years later she’s a healthy, vibrant woman thanks to maintaining a keto eating plan, intermittent fasting (IF) and exercise.

Before: I’ve always embraced my voluptuous body.

After: I’m 62, I have three children, all delivered by caesarean section, and I’m Ouma to four grandchildren.

I will never ever forget the day the doctor told me I had breast cancer.

It was October 2020. Just a month shy of my 60th birthday. The mammogram and ultrasound were part of my routine checkups. There were no lumps or any other breast concerns. Even after the biopsy the doctors said it’s just part of routine checkups and that I have nothing to be worried about. The breast radiologist also mentioned that they could not see any calcifications on the mammogram.

The results took about two weeks. Somehow I was not stressed or concerned at all. My husband accompanied me to the breast doctor. I can just remember the words “stage zero breast cancer”, also known as DCIS (ductal carcinoma in situ). DCIS is pre-cancer and the prognosis is good. 99% of patients diagnosed with stage zero DCIS live for five years after diagnosis, and 98% survive within 10 years.

All I could think about was my grandchildren, children and my husband. I want to see my grandchildren reach their milestones in life.

I just burst into tears when I heard those words. It’s as if a death sentence was read to me. All I could think about was my grandchildren, my children, and my husband. I want to see my grandchildren reach their milestones in life. I want to live. I want a healthspan equal to my lifespan. And doing everything in my power to live a healthy lifestyle.

Prior to my breast cancer diagnosis I was diagnosed with a fatty liver, high blood pressure and I had constant lower back pain. At that point my weight was 89 kg - borderline obese according to my BMI. Before the COVID-19 lockdown I weighed 82 kg, so I picked up those extra kilos during that time.

I thought I was living a fairly healthy lifestyle. I had two meals per day, with snacking in between. Steel cut oats for breakfast, coffee with milk and three teaspoons of sugar. Dinner was a protein, some vegetables. and always with carbs like rice, potatoes, bread or pasta.

After my diagnosis, I changed my lifestyle immediately.

Back when I was diagnosed with a fatty liver, the doctor recommended that I avoid sugar, processed foods and lots of carbs. He refered me to a dietician but I decided to try and do it on my own. That’s when I googled “foods to eat to reverse a fatty liver” and I stumbled upon Dr Eric Berg’s content on Healthy Keto And Intermittent Fasting.

However, it was only when I was diagnosed with DCIS that went back to Dr Eric Berg’s videos and started watching it every day and following his advice. I told my doctor about it. He told me that he also follows Dr Berg and does intermittent fasting, but recommended that I also follow Dr Mark Hyman and read Dr Jason Fung’s book The Obesity Code and Guide to Intermittent Fasting.

I had full blood count tests done every three months, as recommended by my oncologist. The oncologist, breast doctor, and my GP belong to the same medical group and have full access to my medical profile and the recommendations and tests done on me.

I had to lose weight because the breast cancer was estrogen positive. This means that it was feeding on estrogen, and body fat stores extra estrogen.

I stopped drinking alcohol, stopped eating sugar and lots of carbs, tried to sleep at least 7-8 hours a night, used more natural cleaning materials, exercised regularly, and spent time outdoors.

I was on a mission to live more consciously and to enjoy life.

For the first three months on this healthy keto and fasting lifestyle I was very strict. I did not even eat fruit because fruit contains sugar. With the intermittent fasting, I helped my body adjust by delaying eating one hour per day until I managed to do regular 48 and 72 hour water fasts.

During the water fast I do take my vitamin D, calcium, magnesium and multivitamin supplements. I also drink black coffee without sugar in the morning, rooibos tea, herbal teas like ginger, green tea, peppermint tea, and fresh lemon and mint tea. It is also very important to take electrolytes while fasting. You’re also allowed to drink bone broth if you really feel hungry.

Since both my GP and oncologist do a version of low-carb and intermittent fasting themselves, they fully supported this new lifestyle I started.

Within 6 months I lost 23 kg, and reversed my fatty liver diagnosis. My lower-back pain also disappeared, and I had more energy than ever before. Even my skin improved.

I was on high blood-pressure medication for just one month (although I think it had more to do with the stress of the cancer diagnosis than anything else). Within 6 months I lost 23 kg, and reversed my fatty liver diagnosis. My lower-back pain also disappeared, and I had more energy than ever before. Even my skin improved. And although the 20 radiation sessions made me so tired, I got my energy back after the third month.

At the start this lifestyle was not easy at all.

Going from three teaspoons of sugar to drinking black coffee without milk and sugar was not great. Not eating my steel cut oats that I loved in the morning, the daily bread, no rice and pasta was also very difficult. To be able to walk past Paul’s bakery without buying any olive bread was not easy.

But I kept my “why” in mind. I wanted a healthy mind, body and soul for myself, my children, my grandchildren and my husband. That is my “why”. A healthspan equal to my lifespan is my “why”. To have lots of energy to play with my grandchildren is my “why”. To feel good and enjoy life is my “why”.

I had to control my mind and focus on staying healthy and free from any lifestyle diseases. It became easier every single day I resisted the inflammatory-causing sugar and carbs and processed foods. And at the end of every day it felt so good that I was able to control my cravings for the sugar and carbs.

After three months I became fully fat adapted. This means that your body burns your own fat for fuel instead of carbs. You have less cravings (you cannot be deprived of something you don’t crave) and are in better control of what and when you eat, you are less hungry between meals and you are able to fast for longer, you have more energy, and you sleep better.

I think my taste buds changed because I don’t like sweet stuff anymore. I follow the 90/10 rule. Ninety percent of the time I follow a healthy keto eating plan, but during holidays and special occasions I will have the occasional wine, bread and cake. Now that I’ve reached my goal weight, I have included whole fruit (strictly no fruit juice), in moderation, back into my diet.

It takes willpower, discipline, dedication and consistency to make any change in your lifestyle. Psychology comes into play as well. It’s a mindset.

You also need the support of family of friends. Tell them about your lifestyle and be prepared that not all will walk this journey with you. So many people still believe you must have three meals per day plus snacking in between. Or that you starve yourself if you fast. Or that you don’t enjoy life if your follow this lifestyle. So many people still believe that sugar is healthy and gives you energy. So many people believe that high blood pressure, Type 2 diabetes, fatty liver, and other lifestyle diseases are just normal the older you get.

Some blame genes. However, your genes may load the gun, but your lifestyle pulls the trigger. Surround yourself with friends and family that support you on this journey.

I found my “why” and that motivates me. Find yours. Food can be medicine or poison. We will always have a choice. Choose wisely.

Dr Mark Hyman, a practicing functional nutritionist and functional medicine doctor wrote the following in his book, Young Forever:

The Foundation of health and longevity is diet. You can exercise and meditate and sleep and take all the supplements in the world, but unless you focus on high-quality, nutrient-dense, whole foods personalised to your own needs and preferences, you will not achieve health or longevity. Focus on food as medicine. Upgrade your diet and biological software with each bite. Your fork is the most powerful tool you have to change your health and your life. Use it wisely.

My simple explanation of keto is eating whole, nutrient-dense foods that are low in carbs, and avoiding sugar so that your body uses energy from fat.

And why do I fast? Well, with fasting you give your body a chance to heal itself. Every time we eat, we spike our insulin. Insulin is a fat-storing hormone.

And according to Dr Berg: