My 12-Month Keto Journey: Finding Freedom in Letting Go

By Dr. Anya Cox, PT, DPT

I’d like to share a personal journey with you about how adopting a specific diet became a deeply nourishing experience for both my body and mind. It wasn’t just about physical changes—it required thoughtful work to reset my mindset and health. Through this process, I was able to release habits that no longer served me and embrace a balanced approach to nutrition. If you’re interested in how this transformation unfolded and the lasting lessons I’ve taken from it, read on.

By Dr. Anya Cox, PT, DPT

Over the past year, I’ve navigated a keto lifestyle, and what surprised me most was not just the physical changes, but the way it allowed me to release things that no longer served me. Embracing keto wasn’t about denying myself—it was about finding a new way to nourish my body and mind, letting go of old habits and beliefs that had kept me stuck. As I’ve moved forward, I've felt lighter, more in tune with my needs, and free to live in a way that truly aligns with who I am today.

So, what is the Keto Diet, really?

The ketogenic diet (or keto, as it’s affectionately called) is defined by limiting your carb intake to under 50 grams a day. Usually, our bodies rely on carbs for energy, but with keto, you train your body to use fat instead. It’s a fascinating adaptation: with more fat and maintaining a high protein intake, your body starts to burn fat for fuel. After a few weeks to a few months, you become “fat-adapted,” producing ketones, which fuel your body in a whole new way. The benefits can include improved insulin sensitivity, fat loss, improved energy, better mental clarity, and even stable moods. It’s a fantastic way to reset your metabolism—exactly what I needed when I first embarked on my keto journey.

Now, while I’m not keto anymore, that year taught me a lot—not just about food, but about myself. Here are some of the biggest lessons I took away, and they’re ones that still stick with me today:

1. Consistency is Everything

At FMFC, we talk about consistency all the time. I had nailed down my workout routine, but nutrition? Not so much. Keto gave me the chance to be just as consistent with my diet as I was with my workouts. And let me tell you, my body loved it. I had energy for days, my workouts felt fantastic, and, for the first time in a while, I felt confident in my food choices. Consistency became my superpower, and even now that I’m no longer keto, I’ve kept that skill with me. It’s become second nature to fuel my body the right way because I know how great it feels when I do.

2. Letting Go Changed Everything

Before keto, my nutritional choices were, honestly, all over the place. Like many, I jumped from one fad diet to another, leaving me with iron deficiencies, fluctuations in my body composition, and a shaky sense of self-esteem. Keto wasn’t just another diet—it was a way to finally break free from cycles that weren’t working for me. Over the course of the year, I gradually let go of foods and habits that were holding me back. I began to feel lighter, more balanced, and in control of my choices. Now, I can look at a plate of sweets and say, “No thanks!”—not out of restraint, but out of a newfound sense of freedom.

3. Listening to My Body is Key

One of the biggest takeaways was learning to really tune in to how my body felt. When I started reintroducing certain foods, the impact was clear—especially when it came to caffeine and alcohol. Cutting back on caffeine transformed my sleep, and honestly, I don’t miss it that much. Decaf has been a great alternative, and I’d much rather have good sleep than another cup of coffee. Alcohol was another surprise. I realized that what I liked about drinking wasn’t the alcohol itself but the sugary mixers! Now, a glass of wine here or there is enough for me. Paying attention to how my body reacts has been a huge part of maintaining a balanced lifestyle.

But, of course, this journey wasn’t just about the food. It’s important to understand why you're making changes. When I found myself stressing over my body composition to the point where it kept me up at night, I knew it was time to shift gears for the sake of my mental health. Keto helped me reset, but it also showed me when it was time to let go.

The Big Takeaway?

Here’s the thing: If you’re considering keto, or any nutrition plan, make sure you’re doing it for the right reasons. I also highly recommend discussing this with a trusted nutritionist (good thing we know one!). For me, keto worked for a year. It reset my metabolism and gave me control over my nutrition, but it also taught me when it was time to step away. Nutrition is personal, and it’s a journey of trial and error. But if you commit, stay consistent, and truly listen to your body, you might be surprised by the lasting changes you can make.