Fasting 16:8
Cognitive Clear
Ketones plus B1 plus salt — fog lifts.
Vitamin B1Omega-3SodiumCholine
The plate
- 65%non-starchy vegetables
- 20%protein
- 15%added fat
Steps
- 01Salt and broth in the morning if you fast.
- 02Nutritional yeast or a B1-rich first meal.
- 03DHA from fish, not only plant omega-3.
- 04Egg yolks for choline.
- 05Protect sleep — a foggy brain is often an underslept brain.
Eat
- Eggs
- Salmon
- Nutritional yeast
- Avocado
- Olive oil
- Broth
Skip
- Hidden carbs in sauces
- Late caffeine
- Alcohol
Food-first notes
Nutritional yeast
B1, B3, and B5 are often discussed for keto-adaptation, nerves, and stress load. Yeast is the tasty way there.
Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.
Electrolyte powder
The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.
Cook
BreakfastSage & avocado omelette
Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.
12 min4g net carbs
MainsHerb-butter salmon & asparagus
Omega-3 on a sheet pan. A simple fish-and-greens dinner.
22 min5g net carbs
SoupsGinger bone broth
The fasting-window mug. Sodium, minerals, and a calm stomach.
10 min2g net carbs
Sudden severe confusion is a medical emergency, not a nutrient gap. Educational only — not medical advice, diagnosis, or treatment.