Fasting 16:8

Immunity Shield

D, C, zinc, sleep, and a plate that is not dessert.

Use in the lab

Vitamin D3Vitamin CZincVitamin AOmega-3

The plate

75%non-starchy vegetables
18%protein
7%added fat

Steps

01Peppers and greens for vitamin C — not orange juice.
02Zinc from food. Vitamin D from a test plus sun or a supervised drop.
03Sleep. Immunity is a night shift.
04Nasal rinse and a walk in daylight beat another mystery capsule.
05Fever in an infant, chest pain, or breathlessness is care, not kale.

Eat

Bell peppers
Broccoli
Eggs
Sardines
Pumpkin seeds
Garlic
Olive oil

Skip

Juice as ‘immune support’
Sleep debt
Megadose zinc for months

Food-first notes

Vitamin D3 with K2
Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.
Zinc (food-led)
Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.
Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.

Cook

Salads

Big meadow salad

The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.

15 min6g net carbs

Mains

Beef-stuffed peppers

Cauliflower rice, grass-fed beef, herbs. Vitamin C in the vessel itself.

40 min8g net carbs

Soups

Ginger bone broth

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

10 min2g net carbs

Sides

Caramelized brussels with bacon

The side that converts brussels haters. Fat, salt, char.

25 min6g net carbs

This is not a vaccine, an antiviral, or a treatment for infection. Seek care for high fever, stiff neck, or breathing trouble. Educational only — not medical advice, diagnosis, or treatment.