Most of us don't need any inspo to cook this time of year, but for those of you looking to increase your target of plant-based whole foods each week, diversify nutrients, increase insoluble fiber (think cooked and cooled potatoes, lentils, and white rice), and boost polyphenols- all this provides powerful gut barrier protection and microbiome resilience.

If you haven’t checked it out yet, read Your Anti-Cancer Plan for more on optimizing your terrain.

Did someone say coffee? Yes, please! ☕

You know what's even better? Low-Mold coffee powered up with a tsp of L-theanine for focused calm.

If you have FTO SNPs, add a little MCT powder for brain fuel and motility, and ghee for steady, healthy blood sugar support. This combo keeps me satiated and comfortably "fat fasting" until 10:30 AM–12:00 PM. (See Genetic Notes below)

Stay Hydrated 💧

After coffee, I make sure my water intake is sufficient and actually hydrating at the cellular level. Check out the top hydration recommendations for staying hydrated and keeping cellular oxidation at bay.

Brain Food Salad 🥗

Ingredients

• 4 cups organic leafy greens (arugula, red leaf lettuce)
• 2–3 tbsp crumbled feta cheese
• Handful of fresh pomegranate seeds
• 2 tbsp raw or roasted pumpkin seeds
• 1/2 fresh avocado, sliced

Dressing

• 1 garlic clove, crushed or finely minced
• 3 tbsp to 1/4 cup extra virgin olive oil
• 1 tbsp Dijon mustard
• Fresh juice from 1/2 lemon (approx. 1-2 tbsp)
• 1 tsp raw honey or organic maple syrup (to taste)
• Himalayan salt & freshly cracked black pepper to taste

*Shake before use and store remaining dressing in the fridge.

Instant Pot Lentil & Curry Salmon 🍲

Ingredients

• 2 wild-caught salmon fillets (approx. 6 oz each)
• 4 cups dry brown or green lentils (rinsed)
• 1 can (13.5 oz) full-fat organic coconut milk
• 4 tbsp curry powder
• 1 tbsp extra virgin olive oil
• 1/2 yellow onion, finely chopped
• 2 medium carrots, chopped
• 4 garlic cloves, whole or finely minced
• 1 can (14.5 oz) diced tomatoes (with juices) (Optional)
• 1 tsp Better Than Bouillon (chicken)
• 1/2 cup water or bone broth (to adjust consistency as needed) 

*Make sure the consistency is mixable but not too soupy or liquid. 

Pressure Cook

Set to sauté onions with olive oil and garlic. Add lentils, carrots, tomatoes, coconut milk, curry, bouillon, water, and mix. Set salmon on top of the steaming rack, season as desired, and pressure cook on high for 9-11 minutes.

Optional Garnishes

• 2 tbsp chopped green onion or cilantro
• Shredded red or green cabbage
• Drizzle of chili oil, fish sauce, coconut aminos

Why These Fall Recipes Support Your Health and Your Genes 🧬

• Stress Hormone Buffering (CYP1A2 & COMT): Caffeine clearance varies based on your DNA. Carrying the slow-caffeinator variant (CYP1A2) can cause caffeine to linger, triggering jitteriness or causing sleep disruption. Combining coffee with L-theanine buffers the neurotransmitter response for variants in the CYP1A2 and COMT genes, maintaining steady energy without anxiety. 2 cups max per day for red homozygous markers (CYP1A2) and up to 4 cups per day for green (wild-type) markers. *A cup is ~200-240ml of coffee (6oz-8oz)
• Detoxification, Antioxidants & Gut Health (GSTP1, EPHX1): Polyphenols in arugula, garlic, and pomegranate seeds directly support detox enzymes (GSTP1, EPHX1) to neutralize reactive oxidative species (ROS). 
• Methylation & Neurotransmitter Support (MTHFR): Leafy greens deliver naturally occurring folate, while pumpkin seeds provide bioavailable zinc and magnesium. Together, these nutrients supply vital cofactors for the MTHFR pathway to support mood, neurotransmitter balance, and cellular detoxification.
• Gut Microbiome & Gut Barrier Protection (FUT2): Lentils and leafy greens supply prebiotic insoluble fiber that feeds Bifidobacterium and butyrate-producing microbes, helping maintain mucosal integrity and keeping the gut lining resilient.

If you are adding fiber to your diet but it's causing bloating, constipation, or gas, that's a clear signal from your body that your microbiome or digestive capacity needs support. A powerful place to start is the Root Cause Clarity Lab. It looks at your functional genes and recent blood lab work to come up with a terrain plan customized to YOU.