Memory & Focus

The plate

Steps

1. 01DHA from fish, not only walnut folklore.
2. 02Egg yolks for choline — the brain’s building block.
3. 03Salt in the fasting window so the lights stay on.
4. 04One task, one screen. Nutrition is not a substitute for sleep.
5. 05If memory loss is sudden or worsening fast, see a clinician — do not crowdsource a diagnosis.

Food-first notes

• Marine omega-3

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

• Nutritional yeast

  B1, B3, and B5 are often discussed for keto-adaptation, nerves, and stress load. Yeast is the tasty way there.

• Electrolyte powder

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

• Vitamin D3 with K2

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

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

Breakfast

Sardine & cucumber plate

The two-minute omega-3 breakfast people skip because it is not Instagram. It works.

8 min3g net carbs

Breakfast

Spinach egg cups

Batch breakfast. Grab two, walk out the door.

25 min2g net carbs