Fasting 16:8

Gut → Immune

The cascade: insults to the gut, then skin, joints, and ‘catching everything’.

Use in the lab

Omega-3Vitamin D3ZincVitamin APlant fiberSelenium

The plate

75%non-starchy vegetables
18%protein
7%added fat

Steps

01Map the cascade, don’t skip it: sugar, seed oils, alcohol, and ultra-processed food hit the gut first. Immune noise often follows.
02A meadow plate — cooked and raw greens, fish, olive oil. Not a juice cleanse.
03Vitamin D tested, not guessed. Zinc from food. Selenium from two Brazil nuts, not a handful.
04If wheat is a flag (skin, joints, bathroom), a clinician-supervised trial beats a forever fear.
05Autoimmune drugs and IBD care stay with the specialist. This is the grocery half.

Eat

Salmon
Olive oil
Broccoli
Eggs
Pumpkin seeds
Bone broth
Leafy greens

Skip

Daily sugar
Seed-oil takeout
Alcohol as a ‘wind-down’
Raw-kale-only challenges

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.
Selenium (food-led)
Thyroid conversion. More is not better — selenium is a trace for a reason.

Cook

Mains

Herb-butter salmon & asparagus

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

22 min5g 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

Sides

Caramelized brussels with bacon

The side that converts brussels haters. Fat, salt, char.

25 min6g net carbs

KetoLab does not treat, prevent, or cure autoimmune disease, IBD, or infection. Blood in stool, high fever, or rapidly swelling joints needs a clinician licensed in your province. Educational only — not medical advice, diagnosis, or treatment.