Fasting 16:8
Rest Protocol
Magnesium nights and potassium plates.
MagnesiumPotassiumVitamin B5
The plate
- 70%non-starchy vegetables
- 20%protein
- 10%added fat
Steps
- 01Finish eating 3 hours before bed.
- 02Magnesium glycinate in the evening.
- 03A potassium-heavy dinner: greens, avocado, salmon or chicken.
- 04Dim lights; skip late carbs that bounce glucose at 2 a.m.
- 05If you wake to pee, sip salted water earlier, not at midnight.
Eat
- Pumpkin seeds
- Spinach
- Turkey
- Chamomile (optional)
- Avocado
Skip
- Wine as a sleep aid
- Late dessert
- Screens in bed
Food-first notes
Magnesium glycinate
Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.
Electrolyte powder
The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.
Cook
MainsGarlic chicken on cauliflower mash
Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.
35 min7g net carbs
SidesCaramelized brussels with bacon
The side that converts brussels haters. Fat, salt, char.
25 min6g net carbs
DessertCacao avocado mousse
Dessert that still pays potassium rent. Dark, cold, four ingredients.
8 min5g net carbs
Chronic insomnia with snoring needs a sleep evaluation. Educational only — not medical advice, diagnosis, or treatment.