How The Keto Diet Can Heal Your Body & Mind

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I had a powerful conversation with John Palomo, a guy whose story really hit home for me, and I want to share it with you. John's journey from a serious brain injury to recovering with the help of a ketogenic lifestyle is inspiring and full of lessons about resilience, nutrition, and mindset. Whether you're into keto, endurance sports, or just looking for motivation to push through tough times, John's story has something for you.

From Mountain Biking Accident to ICU: The Start of a New Chapter

John's story begins with a morning ride in Southern California that turned his life upside down. An experienced mountain biker and ultra-runner, John went out for what should have been a casual ride with a friend. But something went terribly wrong.

"Next thing I knew, I was waking up in the ICU, and I had no idea really how I got there," John recalls.

It was a serious brain injury with a concussion and a brain hemorrhage, along with broken bones in his face.

What makes this story relatable is how John initially underestimated the severity of the injury. Like many of us, he thought concussions were just something athletes "tough out."

"I thought, hey, you're getting paid millions of dollars, get back on the field and play," he said.

But the reality hit hard when he tried to work two weeks later and was overwhelmed by screens and meetings. That's when he realized, "This is actually a little gnarlier than I thought."

The Challenge of Recovery: Mental and Physical Struggles

Recovering from a brain injury is not like healing a broken arm. The struggle is often invisible and deeply personal. John shared how he battled with depression, mood swings, and feelings of insufficiency.

"I had these thoughts of, like, why is my wife with me? I can't keep up with her. I can't do the things that she wants to do with my kids," he said.

This kind of mental battle is something many people don't talk about enough.

John's job as a software engineer became a major challenge.

"My mental ability to be able to sit and think through and try and type code, like, that was gone," he explained.

The injury forced him to admit something many men struggle with: being disabled, even when it's not obvious to others.

He also highlighted the limitations of traditional medical care for brain injuries.

"The medical field doesn't have a good grasp of what to do for recovery for a mental injury," John said.

Vestibular physical therapy helped, but there wasn't a clear path to full recovery. This is where John's story takes a hopeful turn.

Discovering Keto: A Turning Point in Recovery

John was not following a ketogenic diet before his injury. In fact, he was a carb-loving ultra-runner who ate Skittles and gummy bears for quick energy. But after the accident, as he struggled with recovery, he started exploring new options. It was a bit of a spiritual and practical journey combined.

At a yoga retreat in Ojai, California, a suggestion by a masseuse led John to Dr. Amen, a doctor known for his work in brain health and supplements. Though skeptical at first, John eventually read Dr. Amen's book, which emphasized the power of diet.

"If there's one thing you can do, change your diet. Go to a low carb, high fat diet," John recalled.

John decided he had nothing to lose and tried ketogenic therapy. The results were almost immediate and surprising.

"Within two weeks, it was like a drastic change. I had no idea food could affect you in this way," he said.

His brain clarity improved, his energy soared, and he was able to reduce his antidepressants significantly.

What Keto Did for John

*   Mental clarity improved dramatically

*   Energy levels increased

*   Mood swings and depression symptoms eased

*   Reduced reliance on antidepressants and ADHD medication

John's experience aligns with emerging research on ketogenic diets and brain health. The metabolic shift to burning fat for fuel can reduce inflammation and provide a more stable energy source for the brain. For John, it was a game changer in his recovery.

Fine-Tuning the Keto Approach: Protein, Fat, and Carb Balances

One of the fascinating parts of John's journey was his experimentation with macronutrient ratios. Many people in the keto and carnivore communities push for higher protein, but John noticed a drop in ketone levels when he increased protein too much.

"I was bumping my protein up, and I saw my ketones drop to like 0.1 or 0.2," John explained.

After some research, he found a sweet spot around 150 grams of protein per day that kept him in nutritional ketosis, with ketones above 0.5 millimoles.

John also played with fat intake, sometimes eating up to 5,000 calories a day, but that caused digestive issues. He learned that balance is key, and it's important to listen to your body. Recently, he's even added some carbs back into his diet—30 to 70 grams per day—mostly from high-quality sources like berries. This flexibility has helped him maintain both his mental health and physical performance.

Endurance, Strength, and Mental Fortitude: Lessons from Ultra Running

John's background as an ultra endurance runner has shaped his mindset about recovery and life. He sees a strong connection between pushing physical limits and mental toughness.

"There's gonna be times where it just sucks, and you just wanna tap out," he said, "but if you just keep pushing, it's gonna get better."

He also shared how mental strength is like a muscle that needs constant training. After his injury, he struggled with running again because of heart rate issues and mood swings. Instead, he turned to strength training, which was easier on his body and helped him build muscle, reduce injury risk, and regain confidence.

John's goal now is to blend endurance and strength, aiming to run another hundred-miler someday while maintaining muscle mass. His story reminds us that recovery isn't just physical but mental and emotional as well.

Family, Faith, and Food: Supporting a Type One Diabetic Daughter

John's ketogenic lifestyle isn't just for him—it's a family affair. His oldest daughter has type one diabetes, and managing her blood sugar has been a big motivation for the family to eat low carb.

"We call ourselves the Low Carb Crew in the house," John said.

Both he and his daughter wear continuous glucose monitors (CGMs) to track how food impacts their blood sugar.

John noted, "When I eat carbs, my blood sugar spikes, and I need insulin to bring it down. Doing that repeatedly isn't sustainable."

His wife supports the family's nutritional changes, though it's been a challenge to balance everyone's needs and preferences. John admits he tends to go "all or nothing" with his approach, which can be tough for family dynamics, but overall, they're moving toward healthier eating habits together.

Words of Wisdom: Discipline, Perspective, and Living Without Fear

John's recovery and lifestyle changes come with some powerful lessons. Here are a few takeaways that I really connected with:

Discipline matters: "It was the day in day out discipline that got me across that finish line." Whether it's running, lifting, or recovery, small consistent efforts add up.

Perspective is a muscle: The hardest things get easier with practice and mental training. "If you don't use it, you lose it."

Don't live in fear: After his accident, John was cautious but refused to let fear stop him. "Life can go from you just like that," he said, "but I'm not gonna live life in fear."

Nutrition is powerful: Keto helped John regain mental clarity and energy. It's not just about weight loss but healing and performance.

Support matters: Family, faith, and community played a big role in his healing journey.

Frequently Asked Questions (FAQ)

What is nutritional ketosis, and why is it important for brain injury recovery?

Nutritional ketosis is a metabolic state where your body burns fat for fuel instead of carbs, producing ketones. Ketones provide a stable energy source for the brain and may reduce inflammation, which can support recovery from brain injuries.

How did John manage his protein intake on keto?

John found that too much protein lowered his ketone levels. He aimed for about 150 grams of protein daily to stay in ketosis while supporting muscle growth.

Can keto help with mental health issues like depression and anxiety?

John experienced a significant improvement in mood and mental clarity after starting keto, and research supports keto's potential benefits for mental health by stabilizing blood sugar and reducing brain inflammation.

Is it possible to balance keto with endurance sports?

Yes. John successfully completed an ultra endurance event on keto, though he found that some carbs helped during longer efforts. The key is adaptation and listening to your body's needs.

How does keto support managing type one diabetes?

By reducing carb intake, blood sugar spikes are minimized, which helps reduce the amount of insulin needed. John and his daughter use CGMs to monitor their blood sugar responses.

Final Thoughts

John Palomo's journey is a testament to the power of resilience, faith, and nutrition. From waking up in the ICU after a brain injury to regaining mental clarity and physical strength through ketogenic therapy and disciplined training, his story shows that recovery is possible, even when it feels impossible.

If you're inspired by John's story and want to learn more about how ketogenic nutrition can help you build muscle, improve recovery, and boost mental performance, I invite you to join my Free Bodybuilding Masterclass! Discover the 7-Phase System that has helped hundreds get shredded and unleash their inner savage without wasting time or money on ineffective programs.

Remember, whether you're recovering from injury, training for endurance, or just trying to live healthier, discipline and the right nutrition can make all the difference. Stay strong, stay focused, and keep pushing forward!

Please check out the entire podcast episode here: https://youtu.be/P1XoN3WUxhM

Chapters:

0:00 How Keto Diet Helped Brain Injury Recovery

2:02 Realizing the Severity of Concussions

5:50 A Scary Bike Accident Story

7:45 Overcoming a Traumatic Brain Injury

11:47 Shifting to Keto After an Injury

13:43 Discovering Healing Supplements

17:18 Transformative Health Realization

19:08 Benefits of Keto for Mental Health

22:57 Keto's Energy Boost Beyond Weight Loss

24:39 Dietary Changes to Reverse Chronic Issues

28:11 Family Dynamics and Keto Challenges

29:53 Strengthening Family Bonds with Low-Carb

33:05 Teaching Healthy Eating to Kids

34:46 Embracing Extremes for Personal Growth

38:02 Mental Resilience in Endurance Events

39:38 Redefining Limits Through Physical Challenges

43:09 Improving Perspective on Challenges

44:51 Endurance Shapes Mental Strength

47:58 Balancing Protein for Keto Success

49:47 Optimizing Mental and Physical Performance

53:40 Adjusting Carbs for Keto Adaptability

55:21 Quality Carbs for Better Mood and Health

58:45 Inspiring Kids Through Physical Activity

1:00:25 Family Involvement in Fitness Goals

1:03:44 Balancing Fitness with Personal Commitments

1:05:07 Prioritizing Family Time Over Social Media