Fasting 16:8
Energy Kindling
B vitamins, salt, and sunlight — then the engine catches.
The plate
- 65%non-starchy vegetables
- 25%protein
- 10%added fat
Steps
- 01Fix electrolytes before you add more coffee.
- 02Nutritional yeast or animal foods for B1 and B12.
- 03Morning light and a vitamin D check.
- 04Protein at the first meal so you do not graze.
- 05If fatigue is crushing, rule out anemia and thyroid with labs.
Eat
- Eggs
- Nutritional yeast
- Sardines
- Broth
- Greens
Skip
- All-day grazing
- Sleep debt
- Iron stacking without a lab
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.
Electrolyte powder
The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.
Vitamin D3 with K2
Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.
Cook
BreakfastSage & avocado omelette
Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.
SoupsGinger bone broth
The fasting-window mug. Sodium, minerals, and a calm stomach.
MainsGarlic chicken on cauliflower mash
Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.
Chest pain, fainting, or breathlessness is not a keto problem — seek care. Educational only — not medical advice, diagnosis, or treatment.