Fasting 16:8

Oil Swap

Dump the fryer oils. Keep olive, avocado, butter, fish.

Use in the lab

Omega-3Vitamin CVitamin D3

The plate

75%non-starchy vegetables
15%protein
10%added fat

Steps

01Read the back of the bottle. Canola, soybean, sunflower, ‘vegetable oil’ — out of the pan.
02Cook with olive oil, avocado oil, butter, ghee, or coconut. Finish salads with extra-virgin olive.
03Fatty fish three times a week so omega-3 can show up.
04Ultra-processed ‘keto’ fried takeout is still a seed-oil bath.
05Give skin and joints 4–8 weeks. This is a grocery swap, not a steroid.

Eat

Olive oil
Avocado
Sardines
Salmon
Butter from grass-fed animals
Olives

Skip

Restaurant fryer food
Packaged crackers as a staple
Nut-oil marathons

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.

Cook

Mains

Herb-butter salmon & asparagus

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

22 min5g net carbs

Breakfast

Sardine & cucumber plate

The two-minute omega-3 breakfast people skip because it is not Instagram. It works.

8 min3g 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

This does not treat heart disease or psoriasis. It is an oil swap. Chest pain is emergency care. Educational only — not medical advice, diagnosis, or treatment.