Insulin Reset

The plate

Steps

1. 01Eat in an 18:6 window once electrolytes feel stable.
2. 02Fill 70% of the plate with non-starchy vegetables, not more meat.
3. 03Cook with olive oil, butter, or avocado — skip seed oils.
4. 04A tablespoon of apple cider vinegar in water before the meal can blunt a glucose bump.
5. 05Walk ten minutes after eating. Insulin likes movement.

Food-first notes

• Marine omega-3

  Cools joints, supports brain and skin, balances the omega-6 load of modern food.

• Apple cider vinegar

  A pre-meal bitter that many keto protocols use for cravings and post-meal glucose.

• Electrolyte powder

  The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.

• Choline from yolks

  Liver fat export. The cheapest ‘supplement’ in the kitchen.

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

Mains

Garlic chicken on cauliflower mash

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

35 min7g net carbs

Snacks

Coconut chia jar

Make-ahead breakfast or snack. Fiber, fat, a few berries.

5 min6g net carbs