Fasting 16:8
Triglyceride Drop
Blood fat tracks sugar and seed oils more than it tracks a piece of salmon.
The plate
- 75%non-starchy vegetables
- 15%protein
- 10%added fat
Steps
- 01Cut liquid sugar. Triglycerides often fall when juice and alcohol leave.
- 02Fatty fish several times a week. Olive oil on the meadow plate.
- 03Retest with your clinician at 8–12 weeks, not at day four.
- 04Walk after meals. The cheapest lipid tool is a sidewalk.
- 05Discuss particle size and inflammation — not only one LDL number.
Eat
- Salmon
- Sardines
- Olive oil
- Greens
- Avocado
- Eggs
- Broccoli
Skip
- Fruit juice
- Fried ‘keto’ takeout
- Panic retesting at week one
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.
Choline from yolks
Liver fat export. The cheapest ‘supplement’ in the kitchen.
Cook
BreakfastSardine & cucumber plate
The two-minute omega-3 breakfast people skip because it is not Instagram. It works.
MainsHerb-butter salmon & asparagus
Omega-3 on a sheet pan. A simple fish-and-greens dinner.
SaladsBig meadow salad
The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.
SidesCaramelized brussels with bacon
The side that converts brussels haters. Fat, salt, char.
Chest pain, breathlessness, or fainting is emergency care. Familial lipid disorders belong in a lipid clinic. Educational only — not medical advice, diagnosis, or treatment.