Thyroid Kindling

The plate

Steps

1. 01Do not starve the thyroid with aggressive OMAD on day one.
2. 02Seaweed or wild fish for iodine — modest, not megadoses.
3. 03Two Brazil nuts for selenium, not a handful.
4. 04Re-test TSH/free T3 with your clinician after the diet settles.
5. 05Keep carbs from vegetables, not from fruit juice.

Food-first notes

• Vitamin D3 with K2

  Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.

• Selenium (food-led)

  Thyroid conversion. More is not better — selenium is a trace for a reason.

• Zinc (food-led)

  Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.

Cook

Breakfast

Sage & avocado omelette

Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.

12 min4g net carbs

Mains

Herb-butter salmon & asparagus

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

22 min5g net carbs

Mains

Garlic chicken on cauliflower mash

Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.

35 min7g net carbs