5-Year Keto-Versary: Writing My Own Story by Roxana Soetebeer MHP PHC
5-Year Keto-Versary: A Journey of Healing, Battles, and Writing My Own Story
October 11th marked my 5-Year Keto-Versary, and as I reflect, I realize how much has changed in these five years—not just in my health, but in my life, my purpose, and the community I've built. It's been a road filled with highs and lows, learning and unlearning, and a lot of resilience.
I remember, five years ago, being over 300 pounds, super obese, and living with Type 2 Diabetes, NASH, GERD, CKD, and inflammatory arthritis. I was on insulin shots and a good handful of meds, including statins. My body was screaming for change. Keto gave me the tools to answer that call, and I reclaimed my health (for the most part). As I look back on this journey, I also look forward, determined to continue writing my own story and help others do the same.
My approach to keto has evolved over the years. In the beginning, I stuck to dirty keto: No sugar, no grains, no starchy veggies, and no fruit for a while. At the time I was blissfully unaware of seed oils, ingredients in processed foods, anti-nutrients in plants, intermittent fasting and all that. Over time I focused on nutrient-dense foods and avoiding processed junk. I found myself gravitating more toward an animal-based keto, with phases of carnivore and even the lion diet. I eat mostly meat, eggs, and some dairy—this is what works best for me and helps me with my inflammatory conditions.
At the 7-month mark of my journey, practicing daily intermittent fasting made a huge difference. It allowed me to get off insulin and maintain a healthy A1c without diabetes meds.
Sticking to this diet keeps me in tune with my hunger signals and helps maintain my energy levels. No processed foods, no grains, no sugar—just real, whole foods. If you're curious about how to get started with keto, I've broken down the essentials in my blog post Cracking the Keto Code. Keto isn't a quick fix; it's a commitment to eating in a way that supports your body's natural functions—the proper human diet.
What I experience on keto is what I call "Blissful Satiety." No longer do I struggle with constant hunger or obsess about my next meal. Ultra-processed foods, which once had a stronghold on me, are now a thing of the past. This feeling of satiety is key to my success—keto has freed me from the addictive cycle of processed foods and allowed me to truly nourish my body. Satiety, not restriction, is the foundation of this way of eating.
One thing I've learned over the past five years is that a lot of the advice we've been given by organizations like the ADA and AHA is, quite frankly, disastrous. They still push the same low-fat, high-carb diets that led me to insulin shots and chronic disease in the first place. They talk about 'balanced diets' and tell diabetics to eat whole grains and fruit, while avoiding the very foods that can reverse insulin resistance—namely, fat and protein from animal foods.
It's no wonder we're seeing skyrocketing rates of diabetes, heart disease, and obesity. We've been misled to fear saturated fats and red meat when, in fact, these are the very things that can help us heal. I don't just say this from my personal experience—there's solid science behind it. If you look at the research, cutting carbs and increasing fat leads to better metabolic outcomes, lower insulin levels, and sustainable weight loss. The dietary guidelines are overdue for a complete overhaul.
Of course, not everyone agrees, and that's where things get tricky. Over the years, I've encountered my fair share of attacks on social media. It's not unusual for coaches and so-called experts to come at me, insisting that we need carbs or that keto and carnivore are “stupid” diets. They claim to have science on their side, but rarely cite any studies or facts to back up their claims. Instead, they quickly pivot to personal attacks. An ER doctor on X even made shockingly offensive accusations—something I don't want to repeat here. It caused quite a stir on social media, which led to threats directed at the doctor. To be clear, I had nothing to do with the threats; it was a response from people reacting to the situation online.
Despite the noise, these interactions have only motivated me more. They remind me that what I'm doing is working—not just for me but for the many people I've helped along the way.
One of the highlights of this past year was stepping on stage in Burns, Tennessee, at the Low-Carb for Better Health 2024 event. Speaking in front of 300 people was a far cry from where I was five years ago—barely able to walk to the kitchen without feeling winded. Sharing my story and showing people that keto isn't just a diet, it's a way of reclaiming your life, was an incredibly powerful experience. Here are a few clips from my talk.
Next month, I'll be speaking at an event in Austria about sugar addiction, something I'm passionate about. I've also had the honour of co-hosting the Kick Sugar Summit this year, where I've connected with so many incredible people in the low-carb and keto space. It's all about spreading the message that we can heal ourselves through food.
The 10th Annual Kick Sugar Summit - Metabolic Health Edition is currently running. Here are the speakers for today, October 12, 2024. Be sure to tune in!
I hope you will enjoy watching my interviews with Dr. Paul Mason, Julia Tulipan, Tamzyn Murphy, and Chris Irvin. Watching the interviews is free. Register here.
As I look ahead, I know this journey is far from over. I've reclaimed my health, reversing T2D, CKD, NASH, GERD, and no longer obese, but there's always more to learn, more to share, and more to accomplish. I will continue writing my own story, one chapter at a time. And I invite anyone reading this to take control of their own story as well. Whether you're just beginning your keto journey or already deep into it like me, remember that every day is a new opportunity to heal and thrive.
Let's keep pushing forward—together. Let's reclaim our health.
Final Thought:
Health isn't a destination, but a journey we navigate every day. As long as we keep learning and moving forward, there's always room for growth and healing. Let's keep writing our own stories—stronger, healthier, and together.
Written by Roxana Soetebeer, MHP, PHC
Published October 12th, 2024
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