Definitely take your training slow, let your body guide you and try not to push it to your pre-Keto intensity. Your body is undergoing a lot of changes and has a lot of repairing to do. It needs energy and time. If you overly compete with that you will feel wiped out and dragged down. It’s ok to let your training be more mild for a while to allow your body the time it needs for these other important matters.
As for heartburn, that is one of my primary health issues and it has been for decades. I had my gallbladder removed, and I previously relied on omeprazole just to be able to eat without vomiting, but it caused a very severe level of osteoporosis 30 years younger than this severity is usually seen.
Two years ago I learned of an alternate way to treat my condition without PPIs. It is about 80% effective, meaning I still have some days with bad acid or sharp gas pains, but it’s not every time I eat or every day. Maybe once or twice a week at most. Here’s what I do:
Every morning the first thing I eat/drink is an electrolyte drink made with an ACV cocktail.
Per 24-30 oz water I add 2T ACV (with the mother - I use either Fairchild’s or a locally bottled version by a Mexican store near me,) 1T lemon juice, 1 tsp cinnamon, 1 tsp fresh grated ginger, a pinch of sea salt, and a serving of Dr Berg’s electrolytes (I use his because I’m very deficient in potassium and his is the only one that has 1.000 mg of potassium in it. But any high quality electrolyte of choice would be beneficial.) I buy fresh ginger and peel then freeze in 1” sq chunks. It’s much easier and quicker to grate fresh frozen ginger and 1” cube is enough for 4-5 tsp.
To not have to mix this every single morning, I actually mix 5 servings worth of my ACV cocktail ahead of time in a 2qt size pitcher, which takes the entire 1” chunk of grated ginger and 5 tsp of cinnamon and 10T ACV and 4-5T fresh squeezed lemon juice, and 5 pinches of sea salt. Then each morning I pour about 13oz from the pitcher and top off with fresh water to equal at least 24oz of liquid. Then add a scoop of electrolytes to it.
That drink starts my day with a good 3 to 3-1/2 glasses of water and provides me with energy and appetite control to allow me to be able to IF and make it until lunch before eating. I also take any vitamins I may need to take at the same time, like my calcium and D3, vitamin Bs, etc.
In the evening I drink after dinner another 30 oz of water with nighttime supplements, of which Dr Berg’s gallbladder support is one of them, as well as my magnesium and Vitamin C and As. If I’m having breakthrough acid on a particular day, I’ll add 1-2T ACV to this night time water as well, but not the other stuff. Just the ACV. I rarely need to add it but it helps on a bad day.
I have also made sure I have one serving of a fermented food each day, which could be properly fermented sauerkraut or pickles or olives, or a good probiotic yogurt.
Oh, and I purchased Sodium Bicarbonate tablets from Amazon. Normally the problem is that we don’t have enough of the right kind of acid in our stomachs, so taking these would seem counter intuitive, but sometimes the burn can be so incredibly bad that taking two of these tablets really helps a lot in that painful moment, and my ACV drinks make sure I’m getting the right acid each day anyway. They are also completely safe to use. I’m sure a carbonated drink might also be helpful but I haven’t tried that yet in one of those painful moments so can’t report.
These regimens have allowed me to successfully abstain from PPIs for over two years now, something that was impossible in the prior 13 years.
I wish I had a golden bullet for you, but I don’t. I still struggle with acid, but it’s no where near as bad. I hope this helps. It gives you tools to try.
I typically can’t stand salt in my desserts (and coffee is borderline dessert to me), I already can’t put (more than minimal) yolk into my coffee as its natural sodium content makes it disturbingly salty… (Sweetening may help but I don’t sweeten my coffee since ages.)