Inflammation Cool-Down

The plate

Steps

1. 01Throw out seed oils. Cook with olive, avocado, butter, coconut.
2. 02Fatty fish 3× a week.
3. 03Color on the plate: peppers, olives, herbs, lemon.
4. 04Vitamin D with K2 if you are low.
5. 05Walk daily — joints like blood flow.

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.

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