Keto HQ

A specialty cabinet for running a ketogenic protocol. Installs standalone or alongside Personal OS — if personal-os/health/ exists, Keto HQ reads labs, weight, and workouts from it and stays in lane on diet.

Open the [[macro-day/index|🥑 Macro Day]] first. Full-screen Liquid Glass dashboard — three big macro dials (net carbs / protein / fat) showing today's intake against your target, today's meals with macro breakdowns, weight + ketone + carb sparklines, and a quick-add row to log common meals in two taps.

Not a doctor. Informational layer for adults without contraindications. See [[sources/keto/contraindications]].

What lives here

• profile.md — goal (therapeutic / metabolic health / body comp), starting metrics, medical context.
• targets.md — your macro targets and electrolyte plan.
• logs/ — daily intake + ketone readings (CSV or markdown).
• meals/ — go-to meals, rotations, pantry staples.
• stalls/ — diagnostic notes from any plateau.
• sources/keto/ — the evidence layer for this protocol.
• briefs/ — weekly keto review + ad-hoc diagnostics.

Team

• Keto Coach — weekly brief, adherence review, stall diagnostics, adjustments, electrolyte floor (sodium / potassium / magnesium).
• Meal Architect — meal rotation, macro-hit planning, pantry staples, grocery lists.

Plugs into Personal OS

When personal-os/health/ is present:

• Reads labs (fasting glucose, A1c, triglycerides, HDL, LDL, ApoB, uric acid, electrolytes) for interpretation.
• Reads wearables/ for weight, HRV, workouts.
• Defers protocol-independent advice to Personal OS agents (Longevity Physician reads labs, Strength Coach programs training). Keto HQ only adds keto-specific lenses.
• Writes its weekly brief both locally and as a cross-posted summary to personal-os/health/briefs/keto-week-YYYY-WW.md so the Care Coordinator can see it.

Standalone mode: just use the local logs/ and let Keto HQ drive its own briefs.

Goals the protocol can serve

1. Metabolic health — improve glucose control, triglycerides, HDL. Less strict; cyclical variants acceptable.
2. Body composition — fat loss in a satiating framework. Macros + resistance training + protein-forward.
3. Therapeutic — epilepsy, specific neurological indications, under physician direction. Different macro ratios and stricter.

State your goal in profile.md — agents calibrate recommendations accordingly.

Weekly rhythm

• Sunday 9am — Keto Coach writes the weekly brief.
• Sunday 9:30am — Keto Coach reviews last week's electrolyte intake + symptoms.
• Monday 10am — Meal Architect publishes the week's meal rotation + grocery list.

First-use checklist

1. Fill profile.md (goal, age, sex, weight, conditions, meds).
2. Check [[sources/keto/contraindications]] — proceed only if none apply.
3. Set targets via Keto Coach (first-run prompt).
4. Start logging in logs/YYYY-MM.csv.
5. Let the first weekly brief run after 7 days of logging.