So Sarah Ballantyne recommends moderate carbohydrate intake, 30 to 60% of total calories, from whole food sources. That has to nix any possibility of being on even a mild ketogenic diet. Do we have to choose between feeding our brains ketones vs. feeding our gut microbiomes carbs, including starchy carbs?
I don't think that's necessarily true. I think it's possible to get fiber intake around 40-50g and still keep carbs low enough to achieve mild ketosis especially when combined with fasting and exercise. Without doing the math on Cronometer and concurrently checking BHB, it's hard to know for sure and I suspect that there will be a lot of individualization.
For the betaine, I take it in the morning. Do you think that would help me digest protein all day, or does one need to take it with the protein? (If you know or have a thought.)
It's extraordinarily common (especially for anyone taking an antacid or PPI- 3rd most common OTC) to have low stomach acid. Betaine is meant to be taken right before meals, especially important if you're eating animal protein. To find the correct dosage, see the instructions from my FMP:
Instructions: Begin with one capsule just before meals. Increase by one capsule at each meal (i.e., take two capsules before the next meal, three capsules before the following meal, etc.) until you feel a mild burning sensation in your upper abdomen. Then decrease back to the number of capsules you took prior to experiencing the burning sensation, and maintain that dose. You may notice that after a while, even that dose produces a burning sensation. If this happens, continue reducing the dose until you no longer feeling a burning sensation.