Fasting 16:8
Mood Steady
Ketones, omega-3, daylight, and magnesium — the floor under a heavy week.
The plate
- 70%non-starchy vegetables
- 20%protein
- 10%added fat
Steps
- 01Eat enough. Under-fueling a nervous system is not a protocol.
- 02Fatty fish, greens (folate), and morning light.
- 03Magnesium in the evening. Protect a lights-down hour.
- 04Keep protein at the first meal so blood sugar is not a roller coaster.
- 05If mood is dark or you have thoughts of harming yourself, skip the lab and call a human: 9-8-8 in Canada.
Eat
- Salmon
- Eggs
- Spinach
- Olive oil
- Pumpkin seeds
- Sardines
Skip
- Alcohol as medicine
- All-or-nothing fasting
- Isolating with a grocery list
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.
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.
Cook
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.
DessertCacao avocado mousse
Dessert that still pays potassium rent. Dark, cold, four ingredients.
BreakfastSardine & cucumber plate
The two-minute omega-3 breakfast people skip because it is not Instagram. It works.
Depression and anxiety are medical. This food pattern is not a treatment or a replacement for therapy or prescribed medicine. In Canada, call 9-8-8 for suicide crisis support. Educational only — not medical advice, diagnosis, or treatment.