Gut → Immune

The plate

Steps

1. 01Map the cascade, don’t skip it: sugar, seed oils, alcohol, and ultra-processed food hit the gut first. Immune noise often follows.
2. 02A meadow plate — cooked and raw greens, fish, olive oil. Not a juice cleanse.
3. 03Vitamin D tested, not guessed. Zinc from food. Selenium from two Brazil nuts, not a handful.
4. 04If wheat is a flag (skin, joints, bathroom), a clinician-supervised trial beats a forever fear.
5. 05Autoimmune drugs and IBD care stay with the specialist. This is the grocery half.

Food-first notes

• Omega-3 from fish

  Fish carries EPA and DHA with its own fats and minerals. A capsule repeats part of the meal and skips the rest.

• Vitamin D from sun and fish

  Egg yolks and salmon help, but a Canadian winter often leaves a gap. Sun first. A capsule only if a lab shows you are low — not a guessed high dose.

• Zinc (food-led)

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

• Selenium from nuts and fish

  Selenium is a trace. Food hits the need quickly. A pill on top of nuts is how people overshoot.

Cook

Mains

Herb-butter salmon & asparagus

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

22 min5g net carbs

Soups

Ginger bone broth

The fasting-window mug. Sodium, minerals, and a calm stomach.

10 min2g 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