dapting Keto Through the Seasons: Metabolism and Meal Timing
Winter: Fueling for Cold and Immunity
Immune-Boosting Fats: Coconut oil (contains lauric acid) and ghee (rich in vitamin A) support immune function.
Electrolyte-Rich Broths: Bone broth with added magnesium (100mg/L) combats winter dehydration from indoor heating.
Sample Meal: Slow-cooked lamb stew with turnips and heavy cream (20g net carbs, 60g fat).
Summer: Fasting and Hydration Strategies
Intermittent Fasting (18:6): Align eating windows with daylight hours (e.g., 1–7 PM).
Hydrating Foods: Cucumber (95% water), celery (1.6g net carbs/cup), and watermelon (8g net carbs/cup, moderate portions).
Sample Meal: Shrimp ceviche with avocado and lime (15g net carbs, 40g fat).
Exercise Adaptations
Winter Strength Training: Higher protein (1.5g/kg) preserves muscle mass during calorie-dense eating.
Summer HIIT: Shorter, intense workouts (20 minutes) to avoid heat exhaustion, fueled by pre-workout BHB shots.
Case Study: Seasonal Ketone Variations
A user’s SiBio CKM data over a year showed:
Winter ketones: 1.2–2.0 mmol/L (higher fat intake)
Summer ketones: 0.8–1.5 mmol/L (more carbs from berries and melon)
Both ranges correlated with stable weight and energy levels.
Pitfalls to Avoid
Summer Sugar Traps: Fruits like mango (25g net carbs/cup) can spike insulin if overconsumed.
Winter Overeating: Monitor portion sizes of high-fat foods (e.g., cheese) to prevent calorie surplus.
Conclusion: Seasonal adjustments optimize keto for both comfort and performance, using fat as a flexible fuel while adapting to environmental changes.