Alcohol Pause

The plate

Steps

1. 01Do not stack a brutal fast on a hangover. Eat two salted keto meals.
2. 02Egg yolks and greens — choline while the liver files last week.
3. 03Nutritional yeast or pork for B1. Alcohol spends thiamine.
4. 04Magnesium at night. Skip the ‘wine for sleep’ story.
5. 05If stopping alcohol makes you shake, sweat, or seize — that is a clinic, not a recipe.

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.

• Nutritional yeast

  B1, B3, and B5 are often discussed for keto-adaptation, nerves, and stress load. Yeast is the tasty way there.

• Choline from yolks

  Liver fat export. The cheapest ‘supplement’ in the kitchen.

Cook

Breakfast

Sage & avocado omelette

Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.

12 min4g net carbs

Soups

Ginger bone broth

The fasting-window mug. Sodium, minerals, and a calm stomach.

10 min2g net carbs

Salads

Big meadow salad

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

15 min6g net carbs

Mains

Garlic chicken on cauliflower mash

Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.

35 min7g net carbs