Fasting 16:8

Pressure Balance

More potassium, smarter salt, calmer vessels.

Use in the lab

PotassiumMagnesiumOmega-3

The plate

75%non-starchy vegetables
15%protein
10%added fat

Steps

01Crowd the plate with potassium vegetables, not just extra salt.
02Magnesium in the evening.
03Fatty fish twice a week.
04Keep fasting gentle (16:8) and sleep 7+ hours.
05Track home readings at the same time daily.

Eat

Avocado
Spinach
Zucchini
Salmon
Beet greens
Pumpkin seeds

Skip

Processed meats as a staple
Licorice
Energy drinks

Food-first notes

Electrolyte powder
The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.
Magnesium glycinate
Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.
Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.

Cook

Salads

Big meadow salad

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

15 min6g net carbs

Mains

Herb-butter salmon & asparagus

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

22 min5g net carbs

Snacks

Coconut chia jar

Make-ahead breakfast or snack. Fiber, fat, a few berries.

5 min6g net carbs

Do not stop blood-pressure medication because a diet started working. Recheck with your clinician. Educational only — not medical advice, diagnosis, or treatment.