Fasting 16:8
Follicle Support
Hair is a nutrient report card.
ZincVitamin D3Vitamin B12Omega-3
The plate
- 60%non-starchy vegetables
- 30%protein
- 10%added fat
Steps
- 01Do not under-eat protein while fasting.
- 02Get vitamin D tested; supplement only to a target.
- 03Zinc from oysters, beef, or pumpkin seeds.
- 04Omega-3 for the scalp barrier.
- 05Give it 90 days — hair cycles are slow.
Eat
- Beef
- Eggs
- Pumpkin seeds
- Sardines
- Liver (weekly)
Skip
- Crash fasting
- Very low-calorie keto
- Tight styles on wet hair
Food-first notes
Vitamin D3 with K2
Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.
Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.
Zinc (food-led)
Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.
Cook
MainsHerb-butter salmon & asparagus
Omega-3 on a sheet pan. A simple fish-and-greens dinner.
22 min5g net carbs
MainsBeef-stuffed peppers
Cauliflower rice, grass-fed beef, herbs. Vitamin C in the vessel itself.
40 min8g net carbs
BreakfastSage & avocado omelette
Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.
12 min4g net carbs
Sudden patchy hair loss can be autoimmune — see a clinician. Educational only — not medical advice, diagnosis, or treatment.