Fasting 16:8

Autoimmune Calm

Seed oils out. Fish in. Sleep. Then talk to the specialist who actually treats you.

Use in the lab

Omega-3Vitamin D3ZincSeleniumVitamin AMagnesium

The plate

75%non-starchy vegetables
18%protein
7%added fat

Steps

01Throw out seed oils. Cook with olive, avocado, butter, coconut.
02Fatty fish 3× a week. Color on the plate.
03Vitamin D tested. Autoimmune kitchens are often low.
04Sleep is a drug. Protect it.
05Elimination experiments (dairy, nightshades) last 30 days with a log — not forever by default.

Eat

Salmon
Olive oil
Greens
Eggs
Turmeric + pepper (food)
Broccoli

Skip

Fried takeout
Sugar swings
Stopping prescribed immune medicine because a blog said so

Food-first notes

Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.
Vitamin D3 with K2
Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.
Magnesium glycinate
Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.
Zinc (food-led)
Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.

Cook

Mains

Herb-butter salmon & asparagus

Omega-3 on a sheet pan. A simple fish-and-greens dinner.

22 min5g net carbs

Salads

Big meadow salad

The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.

15 min6g net carbs

Sides

Caramelized brussels with bacon

The side that converts brussels haters. Fat, salt, char.

25 min6g net carbs

Sides

Caraway cabbage skillet

Cheap, huge volume, gut-friendly. The unsung keto vegetable.

18 min6g net carbs

Autoimmune disease is specialist care. KetoLab does not treat rheumatoid arthritis, lupus, MS, or psoriasis. Do not stop disease-modifying drugs without the prescriber. Educational only — not medical advice, diagnosis, or treatment.