Fasting 16:8
Adrenal Calm
Salt, C, B5 — then sleep.
Vitamin B5Vitamin CSodiumMagnesium
The plate
- 70%non-starchy vegetables
- 20%protein
- 10%added fat
Steps
- 01Do not jump to 20-hour fasts if you already feel fried.
- 02Salt food. Adrenals spend sodium under stress.
- 03Vitamin C from peppers and greens with each meal.
- 04Nutritional yeast for B5.
- 05Protect a 10 p.m. lights-down. Magnesium at night.
Eat
- Sea salt
- Bell peppers
- Avocado
- Broth
- Leafy greens
Skip
- Double espresso on empty
- All-nighters
- Extreme fasting
Food-first notes
Electrolyte powder
The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.
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
SoupsGinger bone broth
The fasting-window mug. Sodium, minerals, and a calm stomach.
10 min2g net carbs
SaladsBig meadow salad
The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.
15 min6g net carbs
MainsGarlic chicken on cauliflower mash
Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.
35 min7g net carbs
True adrenal disease (Addison’s) is medical, not a keto tweak. Educational only — not medical advice, diagnosis, or treatment.