Fasting 16:8

Migraine Quiet

Magnesium, salt, and fewer sugar spikes — a kitchen experiment, not a cure.

Use in the lab

MagnesiumSodiumPotassiumOmega-3Vitamin B1

The plate

70%non-starchy vegetables
20%protein
10%added fat

Steps

01Do not fast hard on a migraine day. Eat a salty, magnesium-leaning plate.
02Keep caffeine consistent or cut it — swinging espresso is a trigger for many.
03Salt and potassium foods; dehydration is a common fuse.
04Evening magnesium glycinate if your clinician agrees.
05Log meals and sleep. Patterns beat superstition.

Eat

Pumpkin seeds
Spinach
Salmon
Avocado
Broth
Eggs

Skip

Aged-trigger foods if they are yours
Alcohol
Skipping meals then bingeing

Food-first notes

Magnesium glycinate
Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.
Electrolyte powder
The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.
Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.

Cook

Sides

Olive-oil creamed spinach

The potassium side. Creamed with olive oil and a spoon of mascarpone or coconut cream.

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

Soups

Ginger bone broth

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

10 min2g net carbs

Breakfast

Sage & avocado omelette

Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.

12 min4g net carbs

A sudden ‘worst headache of my life’, weakness, or vision loss is 911 — not a pumpkin seed. Educational only — not medical advice, diagnosis, or treatment.