Fasting 16:8

Airway Ease

Sinus, pollen, and a chest that dairy and reflux sometimes join.

Use in the lab

Vitamin COmega-3Vitamin D3ZincVitamin A

The plate

70%non-starchy vegetables
20%protein
10%added fat

Steps

01Peppers and greens for vitamin C — not orange juice.
02If dairy writes your sinus, trial 30 days without it.
03Reflux at night can look like asthma. Finish eating 3 hours before bed.
04Fatty fish and olive oil. Seed-oil fryers are not a respiratory protocol.
05Inhalers and allergy medicine stay. This is food.

Eat

Bell peppers
Broccoli
Salmon
Olive oil
Pumpkin seeds
Eggs
Lemon

Skip

Juice
Ice cream as a nightly habit if it stuffs you
Late heavy meals

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.
Zinc (food-led)
Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.

Cook

Mains

Beef-stuffed peppers

Cauliflower rice, grass-fed beef, herbs. Vitamin C in the vessel itself.

40 min8g net carbs

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

Wheeze, blue lips, or an inhaler that is not working is emergency care. This is not a treatment for asthma or anaphylaxis. Educational only — not medical advice, diagnosis, or treatment.