Fasting 16:8
Skin Clarity
Zinc, omega-3, and fewer dairy experiments.
ZincOmega-3Vitamin D3Vitamin C
The plate
- 70%non-starchy vegetables
- 20%protein
- 10%added fat
Steps
- 01A keto rash can appear while adapting — electrolytes plus zinc-rich food.
- 02Trial 30 days without dairy if acne is the issue.
- 03Fatty fish and olive oil for the skin barrier.
- 04Peppers and greens for vitamin C (collagen twin).
- 05Do not exfoliate raw, inflamed skin.
Eat
- Sardines
- Pumpkin seeds
- Beef
- Olive oil
- Bell peppers
Skip
- Heavy dairy if it flares you
- Seed-oil skincare + seed-oil food
Food-first notes
Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.
Zinc (food-led)
Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.
Vitamin D3 with K2
Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.
Cook
MainsHerb-butter salmon & asparagus
Omega-3 on a sheet pan. A simple fish-and-greens dinner.
22 min5g net carbs
SaladsBig meadow salad
The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.
15 min6g net carbs
DessertCacao avocado mousse
Dessert that still pays potassium rent. Dark, cold, four ingredients.
8 min5g net carbs
Spreading rash, pus, or fever needs medical care. Educational only — not medical advice, diagnosis, or treatment.