Account

All Articles

March 29, 2025

Find out which organ your body needs the most (with recipes)

Let’s face it. We love talking about organs. It’s also like a game for us to unlock new organs to try. For example, I tried intestine soup last week for the first time. Interesting for sure. Definitely a bit of a texture curveball, but oddly satisfying, once you get past the initial “what am I eating?” moment. The thing is, adding any kind of offal to your diet will make absolutely monumental differences in your health. These are nature’s nutritional jackpots: dense, bioavailable, and precisely what your body has been craving. That said, certain organs are better suited to different goals, health differences, and life stages. Lo and behold, our organ guide map. For the... endurance athlete Endurance athletes burn through nutrients like wildfire. You run, you cycle, you hike through fog-drenched mountains in a state of masochistic bliss. You cannot do it without sustained, efficient, mitochondria-humming performance. That's why heart is your organ. Why heart? The heart is the hardest-working muscle in the animal’s body, and it’s built for stamina. It’s loaded with Coenzyme Q10 (CoQ10), a vital molecule that powers mitochondrial energy production. Your mitochondria are constantly churning out adenosine triphosphate (ATP) to keep your muscles contracting and your heart pumping efficiently. Without adequate CoQ10, energy stalls, recovery lags, and endurance takes a nosedive. Heart is also a robust source of B12, riboflavin (B2), zinc, and heme iron, all crucial for maintaining red blood cell production and oxygen transport. These nutrients keep your blood richly oxygenated and your muscles primed for action Plus, the collagen and elastin naturally present in heart support joint resilience and muscle recovery, no small bonus for athletes constantly pounding the pavement or trail. A recipe or two to try Peruvian Anticuchos (Grilled heart skewers): Tender chunks of beef heart marinated in vinegar, garlic, and smoked chilli paste, then skewered and grilled to perfection. Smoky, spicy, and nutrient-dense, a street food classic turned endurance fuel. Beef heart chilli: Slow-cooked heart simmered with tomatoes, kidney beans, and warming spices. The rich, meaty flavour pairs well with cumin and smoked paprika, while the long cooking time tenderises the muscle into melt-in-your-mouth perfection. If this sounds like you, you may also be interested in: 5 exercise supplements that are ruining your gut For the... functional mother You wake up early, manage small humans, do the school run, perhaps work a full time job, and maybe even remember to feed yourself somewhere in between. Your life is relentless, and your body is carrying the load. Motherhood can unfortunately cause great nutrient depletion. Pregnancy, birth, breastfeeding, sleepless nights, stress, and never-ending multitasking, it’s a recipe for burnout if you’re not replenishing what’s lost. Your body is constantly giving, constantly nourishing, but who’s nourishing you? Liver is the most nutrient dense food on the planet, and is the most important for someone giving so much. Why liver? Liver is pure, unadulterated nourishment. It’s jam-packed with heme iron, which replenishes blood and boosts energy after the inevitable blood loss of childbirth. When you’re pregnant, your baby taps into your iron and folate reserves to grow. Postpartum, those reserves can feel seriously depleted, leaving you fatigued, foggy, or just flat-out burnt out. Liver’s heme iron and B12 directly support red blood cell production and oxygen transport, helping to lift that bone-deep tiredness. Then there’s choline, essential for brain health and cognitive function, and absolutely crucial for breastfeeding mothers, as it supports your baby’s developing brain while also keeping your mood balanced and your mind clear. Most people simply don’t get enough, but liver covers it effortlessly. And the vitamin A in liver? It’s preformed and ready to use, unlike beta-carotene from plants that your body has to convert (not always efficiently). All keys to getting back on your feet again. A recipe or two to try Fried liver and onions with lemon: Thin slices of beef or lamb liver seared with caramelised onions, finished with a squeeze of fresh lemon juice to cut through the richness. Chicken Liver Pâté: Creamy, silky, and indulgent. Chicken livers are gently sautéed with onions and garlic, blended with butter, then chilled to perfection. Spread on toast or crackers, it’s a decadent way to sneak in a powerhouse of nutrients without even realising it. If this sounds like you, you may also be interested in: How to fuel each stage of your child's growth For the...longevity seeker You’re the type who knows how to optimise every aspect of your life. You’ve got your morning sunlight routine nailed, your sleep schedule is meticulously curated, and your diet is the epitome of whole, nutrient-dense goodness. Most people chasing longevity reach for goji berries and NAD boosters. But lung? It’s nature’s original biohack Why lung? Lung builds longevity at the levels that matter most: your mitochondria, your blood, your breath. It’s rich in glycine, elastin, and collagen-building peptides, compounds that support collagen integrity, keeping your skin supple, your joints fluid, and your blood vessels elastic. In other words: they help you stay structurally young. It’s also one of the rare meats that naturally contains vitamin C, a crucial antioxidant that supports collagen synthesis, immune defence, and protects against oxidative stress (one of the silent accelerators of ageing). Pair that with its content of heme iron, critical for oxygen transport and efficient ATP production, and lung becomes a direct ally in improving oxygen uptake and mitochondrial efficiency, two absolute non-negotiables for longevity. Better oxygenation means better cellular function, clearer cognition, and a higher baseline for endurance and energy. A recipe or two Coriander lung and liver cleanser: Tender slices of beef lung and liver marinated in lime juice, garlic, and fresh coriander, then quickly seared in ghee until just cooked through. Finished with an extra squeeze of lime and a scattering of vibrant coriander leaves. Light, aromatic, and perfect over a crisp fennel salad or steamed jasmine rice. If this sounds like you, you may also be interested in: 5 underrated longevity practices everyone should be doing For the... chronically exhausted & burnt out You’re tired. Not just “need a nap” tired. Tired-tired. Nervous system fried, blood sugar wobbly, too wired to sleep and too foggy to think. You’ve burnt through your nutrient stores and now your body’s giving you that blank stare. That’s why kidney is your organ. Why kidney? When the body is in a prolonged state of stress, it leans heavily on the adrenals, and in traditional medicine systems (like TCM), the kidneys and adrenals are seen as deeply intertwined. The kidney-adrenal axis governs long-term energy reserves, electrolyte balance, hormonal recovery, and mineral retention. Kidney is rich in selenium, B12, and bioavailable iron, three nutrients critical for mitochondrial health and red blood cell production, which is often sluggish in the chronically fatigued. Selenium helps regulate thyroid hormone, calm inflammation, and protect against oxidative stress (especially when the nervous system is fried). B12 brings oxygen back to the tissues and sharpens the fog. A recipe or two to try Kidney and caramelised shallots: Lamb kidney sliced and pan-seared in ghee, with slow-cooked shallots and a splash of apple cider vinegar to balance the richness. Serve over mashed celeriac or roasted squash for a grounding, mineral-rich meal. Slow-cooked kidney stew with rosemary: Kidneys braised with beef bones, garlic, and fresh rosemary until fork-tender. The broth is deeply restorative, mineral-rich, and ideal for sipping when energy is low and appetite is minimal If this sounds like you, you may also be interested in: 5 ways to replenish your body after burnout For the... one with gut problems Digestive drama? It’s not just about what you eat, it’s also about how you break it down. We talk about probiotics and fibre, but what about enzymes? Pancreas is the forgotten player in the gut health conversation, and it could be your missing piece. Why pancreas? Pancreas is your body’s unsung digestive maestro, an enzyme factory responsible for turning whole foods into absorbable nourishment. It contains a full spectrum of digestive enzymes: lipase (for fat), protease (for protein), and amylase (for carbs). Together, they take the digestive burden off your system and help you reclaim the energy you’re meant to get from your food. Even cooked, it’s still a rich source of selenium, B12, and B5 — all nutrients that support the adrenals, nervous system, and hormone balance (which are often affected downstream when digestion is poor). A recipe or two to try Pancreas and sweet potato hash: Sautéed slivers of pancreas with diced sweet potato, ghee, and thyme. A grounding, enzyme-rich breakfast that supports digestion and stabilises energy for hours. Pancreas pâté with rosemary and garlic: Gently poached pancreas blended with butter, garlic, rosemary, and sea salt until smooth and creamy. If this sounds like you, you may also be interested in: You don't need another probiotic or gut shot For the...one with a heavy menstrual cycle You lose a lot of blood every month. Like a lot. Maybe you’ve been told your ferritin is “low but within range,” but the fatigue, dizziness, breathlessness and mystery bruises say otherwise. You might not have heard that spleen will replenish you. Why spleen? Spleen is one of the most overlooked, yet deeply restorative, organs for women who bleed heavily. It's nature’s most potent blood builder, delivering a rare trifecta: heme iron, copper, and vitamin C, all in one food. Together, these nutrients work synergistically to support haemoglobin production, restore ferritin levels, and build healthy, oxygen-carrying red blood cells. Where synthetic iron supplements can wreak havoc on the gut and lead to constipation or nausea, spleen offers a bioavailable, food-based form that your body can absorb without irritation. Its heme iron is readily recognised by your body, while copper plays a critical (and often forgotten) role in iron mobilisation, helping the iron you consume actually get where it needs to go. A recipe or two to try Spleen meatballs in cinnamon tomato sauce: Finely mince fresh spleen and blend it into grass-fed lamb or beef mince with cumin, coriander, garlic, and mint. Roll into meatballs and gently simmer in a rich tomato sauce spiced with cinnamon and cloves. Comforting, subtly sweet, and stealthily iron-rich. Spleen and rice soup: A warming rice porridge-style soup cooked in bone broth, with shredded spleen, ginger, and a splash of coconut milk. Gentle, nourishing, and perfect for cycle recovery or postpartum. If this sounds like you, you may also be interested in: 6 extremely overlooked mineral deficiencies. For the...one with hypothyroidism You’re cold, sluggish, bloated, and your digestion feels like it’s running on Windows 3. Maybe you’ve been diagnosed, maybe not, but you suspect your thyroid is whispering for help. Or perhaps it's already yelling. Eating thyroid can heal your own. Why thyroid? Incredibly rare in the modern diet, animal thyroid is one of the only foods that contains bioidentical thyroid hormones, specifically, T3 (triiodothyronine) and T4 (thyroxine), in their natural, active form. These hormones are essential for regulating metabolism, temperature, digestion, heart rate, and cellular energy. When your own thyroid is underperforming, consuming animal thyroid (especially raw or freeze-dried) can gently support the very system that's struggling. Thyroid is also naturally rich in iodine, selenium, and tyrosine, the core nutrients needed to manufacture and convert thyroid hormone. These cofactors support the HPT axis (hypothalamic-pituitary-thyroid) and help smooth the cascade from brain to body. For those walking the line between burnout and hypothyroidism, this organ can offer a potent, ancestral reset. A recipe or two to try Thyroid mince blend: Mix finely diced thyroid with liver and beef mince, seasoned with rosemary and sea salt. Pan-fry gently for a hidden boost of thyroid-supportive nutrients. Bone broth with thyroid dumplings: Thyroid folded into rice flour dumplings and simmered in a seaweed-infused broth. Rich in minerals, comforting, and surprisingly palatable. If this sounds like you, you may also be interested in: Eating for thyroid support

March 27, 2025

6 reasons your hair is thinning (and it has nothing to do with age)

You’re brushing your hair, and suddenly it looks like half your head has migrated to your hairbrush. Or you’re finding stray hairs on your pillow like a soft, sad graveyard.Whether you’re in your twenties or your fifties, thinning hair can hit unexpectedly and feel deeply unsettling.But instead of panic buying expensive haircare, or resigning to “it’s just genetics”, let’s get to the root of the problem (bad pun, sorry). Why it matters Thick hair is instinctually deemed attractive because it’s metabolically expensive. It’s an evolutionary marker of abundant energy reserves, efficient nutrient absorption and assimilation, strong blood circulation, balanced hormones, a well regulated nervous system and a well developed structural alignment that supports optimal blood flow and lymphatic drainage. So when your hair starts shedding, it’s your body’s way of waving a little white flag, telling you something’s out of balance. Let’s decode what’s going on (and of course how to remedy it). 1. Your gut is leaky It sounds strange, but the health of your digestive system directly impacts your hair. Your gut is responsible for absorbing the nutrients your hair needs and regulating inflammation levels throughout your body. Hair follicles are immune-privileged sites, meaning they’re supposed to be protected from immune attacks. But when your gut is leaky and your bloodstream is loaded with inflammatory compounds, your follicles can become collateral damage. Chronic inflammation pushes hair out of the growth phase (anagen) and into the resting and shedding phases (telogen and catagen). On top of that, a compromised gut means compromised nutrient absorption. Even if you’re eating all the right foods, a leaky gut might be stopping you from absorbing the iron, zinc, B vitamins, and amino acids that your hair relies on. It’s like planting seeds in nutrient-depleted soil. Focus on gelatinous, soothing foods that coat and repair the gut lining: bone broths simmered low and slow, slippery elm tea, and homemade jellies from grass-fed gelatine. Incorporate fermented foods like sauerkraut, kimchi, and kefir, these ancient, living foods bring beneficial bacteria that crowd out the pathogenic strains causing inflammation. And for a full guide, check out: You don't need another overpriced probiotic or gut shot 2. You're not eating enough collagen Our founder, Niall, didn’t realise his hair was naturally curly until he started eating collagen and colostrum. Fast forward a few years of chugging bone broth and eating slow-cooked meats, and his hair not only grew back thicker, but it actually curled for the first time in his life. Collagen supplies amino acids like glycine, proline, and hydroxyproline, which are crucial for maintaining hair structure and tensile strength. These amino acids are often lacking in modern diets, where collagen rich foods have been replaced by processed proteins and low fat, quick-cook meals. Honour the animal by using every part of it. Make broths that dance with marrow and slow-cooked meats that melt in your mouth. Or add a spoonful of Organised to your morning coffee or smoothie. Aim for at least one collagen-rich meal per day to feed your follicles from the inside out. 3. Your diet is starving your follicles Let’s get real, if you’re on a low-calorie, low-protein, or overly restrictive diet, your hair will pay the price. Hair is a luxury for your body. If it senses scarcity, it’ll conserve energy by shedding hair and slowing regrowth. Hair is made up of keratin, a structural protein, and without adequate protein intake, your follicles simply don’t have the building blocks to grow strong strands. Iron deficiency is another common culprit. Hair follicle cells are among the fastest-dividing cells in your body, and they require iron to fuel DNA synthesis. Low iron levels essentially slow down hair production, pushing follicles into their resting phase prematurely. And let’s not forget essential fatty acids. Omega-3s from animal sources (like grass-fed beef, wild-caught fish, and pastured eggs) support scalp health and reduce inflammation around the follicles. Without them, your scalp becomes dry and flaky, another red flag for thinning hair. Protein is the foundation here, but not just any protein, organ meats are the ultimate hair food. Rich in bioavailable iron, B vitamins, zinc, and CoQ10, they provide the raw materials your follicles need to thrive. Liver, in particular, is packed with heme iron and retinol (active vitamin A), both crucial for oxygenating your scalp and regulating oil production. Heart delivers CoQ10 for cellular energy, while kidney and spleen boost your iron stores and fortify hair at the root. And don’t shy away from animal fats, they carry fat-soluble vitamins that your hair needs. 4. Your hormones are in chaos Thyroid dysfunction When your thyroid is underactive (hypothyroidism), it slows down everything, from your energy levels to your hair's growth rate. This often leads to brittle, thinning hair, especially around the scalp and even the eyebrows (notably the outer third). On the flip side, an overactive thyroid (hyperthyroidism) can cause rapid hair shedding and a fine, soft texture. Your body is essentially burning through resources too fast to keep your hair in good shape. Both conditions disrupt the hair growth cycle, pushing follicles out of the active growth phase (anagen) prematurely. Cortisol overload Stress doesn’t just make you feel frazzled, it fundamentally alters your physiology. While useful in short bursts, chronic elevation of cortisol essentially tells your body that survival is more important than luxuries like hair growth. This stress-induced hair loss is called telogen effluvium, and it often shows up a few months after a major life stressor, like illness, trauma, or intense emotional strain. Essentially, stress pushes a significant percentage of your hair follicles into the resting (telogen) phase, where they stay for a while before shedding en masse. This explains why hair loss might appear suddenly even though the stressful event occurred months earlier. Start with your thyroid: prioritise iodine-rich seafood, selenium from Brazil nuts, and zinc from oysters or beef. Swap inflammatory vegetable oils for saturated fats like butter and coconut oil to support hormone synthesis and stabilise metabolism. In the evenings, dim the lights, listen to grounding music (like binaural beats or ancient hymns), and use magnesium oil on your feet to ease your nervous system into a parasympathetic state. Now for a two-in-one saviour: fascia release that not only melts tension from your nervous system but also reawakens your follicles back into action. Releasing tension in the suboccipitals and occipital muscles (at the back of your neck and base of your skull) boosts blood flow and lymphatic drainage to your scalp, essential for nourishing hair follicles. It’s also a headache reliever, face-lifter, and stress-melter all in one. You’ll notice looser shoulders, a relaxed upper back, and a sense of spaciousness around your head and neck. Best practiced with a small sports ball. 5. Your scalp is a warzone Think of your scalp as the soil where your hair grows. If it’s inflamed, congested, or covered in buildup, it’s not going to support robust growth. Scalp conditions like seborrheic dermatitis, folliculitis, or just plain dandruff can suffocate your follicles and hinder growth. Chronic inflammation around hair follicles causes microcirculation issues, reducing blood flow and oxygen to the roots. And if your scalp microbiome is out of whack (thanks to harsh shampoos or environmental toxins), opportunistic microbes can take over, irritating follicles and triggering shedding. Treat your scalp like a garden. Brush it daily with a boar bristle brush to stimulate blood flow and exfoliate dead skin. Once a week, massage your scalp with warm oil infused with rosemary and peppermint to invigorate circulation. Rinse your hair with raw apple cider vinegar diluted in warm water to restore pH balance and clear away buildup (some advice we learnt from our amazing community member Ivana). Plus it makes your hair super shiny. Let your hair dry naturally in the sun when possible, allowing sunlight to energise the follicles and promote a healthy microbiome. 6. You're surrounded by toxins Modern life is a chemical soup. From pollutants in the air and water to chemicals in hair products and even heavy metals in your food, your body is constantly working to detoxify. If your detox pathways are overwhelmed, your body will prioritise keeping vital organs safe over growing thick, lustrous hair. Heavy metals like lead, mercury, and cadmium can directly interfere with hair follicle function. They damage cellular structures, inhibit enzyme activity, and induce oxidative stress that can push follicles into dormancy. Endocrine disruptors like BPA and phthalates mimic hormones and can interfere with your body’s natural endocrine system. These synthetic chemicals can bind to hormone receptors, displacing your own hormones and causing metabolic chaos that impacts hair health. Air pollution, especially particulate matter (PM10 and PM2.5), can settle on the scalp, creating oxidative stress that damages hair follicles. People living in highly polluted areas often report more hair thinning and scalp irritation. Switch to toxin-free hair care and household products. Open your windows often to ventilate your space. Filter your shower water to reduce exposure to hard minerals and chlorine. Eat heavy metal detoxifying foods: cilantro, chlorella, and bitter greens Drink dandelion root tea to support liver function and sweat out toxins through regular movement. Reclaim ancient cleansing rituals like sauna bathing or clay masks to draw impurities out from deep within. Give your body a chance to detoxify daily, don’t wait for it to catch up. If you’re going through postpartum or menopause, know that there are even more factors at play when it comes to hair health. Hormonal upheavals, nutrient depletion, and stress can all conspire to make hair thinning more pronounced. We’re working on separate guides specifically tailored to support you through these life stages (they truly deserve their own in depth roadmaps).

March 22, 2025

April's seasonal produce (& our guide against spring allergies)

Spring isn’t just about nature blooming, it’s about your body waking up after months of conservation. Your metabolism is shifting gears, your liver is shaking off winter stagnation, and your energy reserves are begging to be refuelled with something fresh and alive. This is a season of lightness and renewal, but your body needs the right support to make the most of it. First things first, lets not suffer Seasonal allergies can feel like a cruel joke when all you want to do is bask in the sunlight. But don’t resign yourself to a season of discomfort just yet, there’s a way to thrive through spring without being held hostage by pollen. Every wonder why you're drowning in tissues while a friend is just fine? It’s because it's not pollen that’s to blame, it’s your body’s reaction to it. Histamine is a naturally occurring compound that plays a crucial role in your immune system. When your body detects a potential threat, like a speck of pollen, it releases histamine to help fight it off. But when your immune system overreacts, histamine floods your bloodstream, triggering that familiar cascade of sneezing, itching, and congestion. Why histamine builds up Your gut health, liver function, and metabolism all influence how your body handles histamine. If your liver is sluggish, your gut is inflamed, or your metabolism is dragging, histamine clearance slows down. Nature's anti-histamine Believe it or not, the very thing triggering your allergies might also be the cure. Bee pollen. It sounds mad, eating pollen to combat pollen allergies, but it works by desensitising your immune system to local allergens. Think of it as exposure therapy for your sinuses. Beyond this, bee pollen is brimming with B vitamins, enzymes, amino acids, and antioxidants, helping build resilience from the inside out. It’s essentially immunotherapy straight from the hive. To get the most out of it Start small: ½ teaspoon per day, and gradually increase. Always buy locally sourced pollen, the key is that it matches allergens in your local area Sprinkle it on yoghurt, smoothies or raw honey for a tasty, functional boost Consume it daily throughout the spring to build and maintain tolerance. Your liver is waking up The liver is the body’s main filter and metabolic hub. All winter, it’s been working overtime, breaking down heavier foods, excess alcohol, and stress hormones. Your liver plays a crucial role in breaking down histamine, so if it’s overburdened or sluggish, allergy symptoms are going to hit harder. An overworked liver can’t efficiently clear histamine, and you end up puffy, congested, and mentally foggy. Spring clean your liver Forget the detoxes, your liver doesn’t need extremes. What it needs is bitterness and nourishment. Bitter greens like dandelion, rocket, and chicory stimulate bile flow and help clear metabolic waste. Even more, collagen-rich broths provide glycine, essential for detoxification. Liver-loving practices Start your morning with warm lemon water to support bile production. Sip on nettle tea to reduce inflammation and provide crucial minerals. Include bitter greens, like dandelion and rocket Bone broth is rich in glycine and proline, amino acids crucial for liver repair. Enjoy raw honey and a pinch of sea salt to balance electrolytes and reduce stress. April's seasonal produce Nature has a funny way of knowing what you need before you do. As the weather shifts, the earth gives you exactly what your body craves: light, detoxifying, and mineral-rich foods. Eating seasonally is more than just a trend, it’s the exact blueprint of how our ancestors lived and survived. What’s in season in the UK Wild Garlic: Antioxidant-rich and powerful for detox. Nettles: Natural antihistamine and mineral powerhouse. Rhubarb: High in fibre and supports digestion Asparagus: Supports liver detox and improves gut health. Radishes: Help clear excess mucus and reduce sinus congestion. Some recipe ideas Wild garlic pesto on roasted meats or fish. Nettle soup or tea Stew rhubarb with raw honey for a gut-soothing dessert. Roasted asparagus with butter and sea salt Fermented radishes for a probiotic, gut-loving snack Why you're suddenly hungrier As daylight hours increase, your metabolism picks up the pace, a biological adaptation to the changing environment. Your body is moving out of winter conservation mode, shifting from storing fat to burning it. You might notice carb cravings or bursts of energy, that’s your metabolism reminding you it’s time to wake up and move. How to support spring metabolism Morning sunlight exposure stimulates the hypothalamus, increasing cortisol production. This boosts metabolic activity and prompts your body to burn stored fuel. Prioritise easy-to-digest carbs like fruit, honey, and root vegetables to support thyroid function. Spring is about shedding winter stiffness and letting your body move freely again. Get outside: climb, crawl, stretch, and use your environment as your playground. Think long, unstructured walks through fresh fields, flowing mobility drills on the grass, and bodyweight calisthenics that reconnect you with your own strength. Let your movement feel instinctual and alive. Avoid fasting or low-carb extremes, which can tank your thyroid function just as it’s waking up Dive into more resources Spring is the season of reading books outdoors, soaking up the sun, and letting your mind wander. Looking for some inspiration while you’re stretched out on the grass? Check out our picks here: The ultimate ancestral booklist If your gut health is suffering, it can leave your immune system hypersensitive to allergens, amplifying histamine responses. Naturally, we made you a full gut guide-map: You don't need another overpriced probiotic or gut shot While we welcome fresh air and open windows, hidden toxins still linger in our routines, disrupting hormones, burdening detox pathways. Ready to make your home a spring time sanctuary? Read 6 steps to a non-toxic spring clean

March 19, 2025

5 underrated longevity practices everyone should be doing

(clue: it’s not Brian Johnson’s 14-step routine) Longevity isn’t found in a $2 million biohacking protocol or a cryotherapy chamber in Malibu. It’s not about injecting yourself with your son’s plasma or timing your meals down to the millisecond. The secret to aging gracefully, feeling deeply energised, and safeguarding your body against modern stressors? It’s in the small, unsexy habits that humans have relied on for centuries: before the age of synthetic vitamins and meal replacements. Here are five of the most overlooked (but essential) practices for real, tangible longevity. 1. Keep your spine fluid You're only as young as your spine is flexible. Truly. Your spine isn't just a stack of bones. It houses the spinal cord, the central pathway for nerve signals that regulate everything from digestion to heart rate. When the spine is stiff or misaligned, nerve signals become impaired, leading to sluggish organ function, reduced coordination, and even hormonal imbalances. A rigid spine doesn’t just make you feel old, it accelerates aging in tangible ways. Studies show that restricted spinal movement is linked to poor balance, weaker reflexes, and increased fall risk. In fact, reduced spinal flexibility has been associated with lower lung capacity, impaired circulation, and even cognitive decline. The less you move your spine, the more it locks up, creating a vicious cycle of stiffness and dysfunction. Keeping your spine fluid and mobile ensures that cerebrospinal fluid (CSF) circulates properly, delivering nutrients to the brain and spinal cord while removing metabolic waste. Longevity rituals: Treat your spine like a living, breathing structure, not a stiff pillar. Hang from a bar like a kid on a playground, letting gravity decompress your vertebrae. Roll on the floor, practice spinal waves, and flow through cat-cow stretches. Walk barefoot on uneven ground, letting the subtle shifts wake up the tiny stabilising muscles that keep you balanced and stop slouching. Seriously. Your nervous system will thank you. 2. Eat food that's still alive Modern food is lifeless. Cooked, sterilised, and processed into oblivion, it’s missing the very thing that makes it nourishing: life itself.Traditional cultures that live the longest, like the Swiss mountain dwellers, the Japanese, and the Inuit, have one thing in common: they consume foods that are raw, fermented, and enzyme-rich. Enzymes are the spark plugs of life. Every cellular function: digestion, detoxification, energy production, depends on them. Raw and fermented foods come preloaded with enzymes, helping them digest themselves so your body doesn’t have to overcompensate. Take raw milk, for example, it contains lactase, the enzyme needed to break down lactose. This is why traditional societies thrived on raw dairy, while modern pasteurised milk often causes bloating and intolerance. Over time, a diet high in cooked, enzyme-depleted foods can overwork the pancreas, drain metabolic energy, and contribute to fatigue, sluggish digestion, and chronic disease. In contrast, raw food, like raw dairy, meat, fruits, and fermented foods support digestion, regulate inflammation, and enhance nutrient absorption. Even more, enzyme rich foods provide protective antioxidants and phytonutrients that slow aging at a cellular level. Longevity rituals Swap pasteurised dairy for raw milk, aged cheeses, and kefir: living foods teeming with enzymes and probiotics that nourish digestion and strengthen immunity. Bring back the ancestral staples modern diets have forgotten: silky raw egg yolks, delicate carpaccio, and fresh raw liver. Let fermentation do the work for you: sauerkraut, kimchi, pickles. And don’t forget the simple gifts of nature: fresh fruits, raw honey, enzyme-rich and bursting with antioxidants that fuel the body at a cellular level. The more life your food holds, the more it gives back to you. 3. Get in the mountains, often Most people breathe like they’re in a constant state of panic: shallow, rapid, and through their mouths. This isn’t just bad for stress levels; it disrupts oxygen delivery at a cellular level. The body needs carbon dioxide (CO₂) to properly release oxygen into the tissues, a principle known as the Bohr Effect. But modern humans over-breathe, dumping CO₂ too quickly, leading to poor circulation, metabolic sluggishness, and even higher stress hormones. Life at altitude forces the body to become more efficient. The lower oxygen levels trigger higher red blood cell production, improved cardiovascular function, and stronger lung capacity. It’s why endurance athletes train in the mountains, it pushes their cells to work harder, making every breath more potent. Studies even show that people living above 1,500 meters tend to have lower rates of heart disease, obesity, and metabolic disorders. The mountains don’t just change how you breathe. They change how you move. Hiking uphill strengthens the heart, improves mitochondrial function, and builds endurance. Every step at altitude is a workout, making the body more resilient. A potent antidote to the stagnation of city life, where movement is optional, breath is shallow, and energy slowly fades. Longevity rituals If you can, get to the mountains often, even short exposure can retrain your lungs, improve blood flow, and shift your entire physiology. If you’re stuck at sea level, simulate the effect: breathe slowly and through your nose, train your CO₂ tolerance with breath holds, and walk uphill whenever possible. Your body was built for altitude. It’s time to remind it. 4. Learn to say no before your body says it for you Being agreeable might win you friends, but it can cost you your health. Chronic people-pleasing: suppressing your needs, swallowing your emotions, always saying yes, doesn’t just drain your energy. It rewires your nervous system for stress, and over time, that stress becomes disease. Dr. Gabor Maté, in When the Body Says No, lays it out clearly: the body keeps score when we ignore our boundaries. The research backs it up: Type C personalities, the overly nice, conflict-avoidant, self-sacrificing types, are disproportionately represented among those with serious disease. One 10-year study even found that those who never expressed anger had a significantly higher risk of developing cancer than those who did. The reason? Unprocessed stress doesn’t just disappear. it burrows into the body, fuelling inflammation, hormonal imbalances, and nervous system dysregulation. The cultural conditioning to "be easygoing" and "never rock the boat" might seem harmless, but when saying yes to others means constantly saying no to yourself, the cost is steep. Longevity rituals Start treating your boundaries like a health practice. Say no without over-explaining or apologising. Give yourself permission to rest without guilt, express your emotions freely, and protect your energy like your life depends on it, because it does. Surround yourself with people who respect your no and step away from those who take advantage of your yes. Your nervous system wasn’t designed for constant overextension. Honour it, and it will keep you strong for life. 5. Protect your thyroid function (at all costs) Thyroid = metabolic Spark. This small, butterfly-shaped gland in your neck controls the speed of your body’s engine, producing T3 and T4 hormones that regulate metabolism, energy production, and even brain function. When your thyroid is running optimally, you feel strong, warm, and mentally sharp. But when it slows down, a condition known as hypothyroidism, everything else follows. Fatigue, weight gain, sluggish digestion, thinning hair, cold hands and feet, these aren’t just signs of aging. They’re symptoms of a thyroid running on empty. In fact, studies show that suboptimal thyroid function is linked to cognitive decline, higher cholesterol, and loss of muscle mass: all markers of premature aging. In essence, a poorly supported thyroid can make you feel decades older than you are. Longevity rituals Prioritise iodine-rich seafood, raw dairy, and pastured eggs, as iodine is the foundation of thyroid hormone production. Support hormone conversion with selenium-packed organ meats like liver and kidney, collagen-rich broths, and gelatine from slow-cooked meats. Fuel your metabolism with easily digestible carbs like ripe fruit, honey, and well-cooked roots, which prevent stress-induced thyroid suppression. Eliminate the modern thyroid killers: polyunsaturated vegetable oils (PUFAs), soy, and excessive raw cruciferous vegetables, which interfere with hormone production and slow metabolic rate. And above all, don’t starve yourself: chronic fasting, extreme low-carb diets, and caloric restriction send danger signals to your body, downregulating thyroid output and pushing you into a sluggish, energy-conserving state. 6. Feed your brain with B-s Your brain is one of the most energy-hungry organs in your body, and B vitamins are the fuel that keeps it running. They’re essential for neurotransmitter production, DNA repair, and protecting against cognitive decline. But one of their most overlooked roles? Regulating homocysteine, an amino acid that, when elevated, can damage blood vessels and accelerate brain aging. Studies show that B vitamin deficiency is strongly linked to brain atrophy, dementia, and Alzheimer’s disease. In one notable two-year study, elderly individuals with mild cognitive impairment who took high-dose B₆, B₁₂, and folate saw their brain shrinkage slow by an astonishing 53%. In other words, ensuring adequate B vitamins could literally slow down brain aging. The best sources of B vitamins aren’t found in a pill: they’re in organ meats, eggs, and animal-based foods, packed with bioavailable B₁₂, B₆, folate, and choline in the exact forms your brain can use. Just 100g of beef liver provides over 2,700% of your daily B₁₂ needs, along with critical nutrients for memory, cognition, and nerve function. Longevity rituals Feed your brain the way ancestral diets did: nose to tail. Make liver, kidney, and egg yolks a regular part of your diet for a direct, bioavailable source of B vitamins. Prioritise raw dairy and high-quality red meat, both rich in brain-boosting nutrients. Avoid fortified grains and synthetic B vitamins, which often come in poorly absorbed forms. And if you experience brain fog, memory lapses, or low energy, check your B₁₂ levels, your brain might be starving. Alzheimer’s and dementia don’t happen overnight. Protecting your brain starts now.

March 14, 2025

How to fuel each stage of your child's growth

If you’ve ever watched a toddler eat butter straight from the dish, gnaw on a bone, or instinctively reach for an egg yolk over a dry cracker, you’ve seen ancestral wisdom at work. Children know, deep in their biology, what nourishes them, long before modern food systems interfered with brightly coloured snack packs and fortified cereals. For thousands of years, humans raised strong, healthy children without multivitamins, protein powders, or the latest "kid-friendly" processed foods. In fact, in most cultures, "kid's food" didn’t exist, children ate the same nourishing meals as adults. So let’s break it down, from preconception through the teenage years: what’s happening at each stage, what nutrients matter most, and how we can practically support lifelong resilience at the table and beyond. 1. Preconception & pregnancy (laying the foundations) Key developments Not everyone gets the luxury of planning their nutrition months before pregnancy. But whether you're preparing in advance or already expecting, the foods you eat before conception and the nine months of pregnancy shape a child’s future health in profound ways. Maternal nutrition directly influences foetal brain development, organ formation, and even lifelong metabolism. During pregnancy, the baby’s brain, bones, immune system, and gut microbiome all develop rapidly, drawing from the mother’s nutrient stores. The placenta acts as a nutrient gatekeeper, prioritising essential vitamins and minerals for foetal growth, but when maternal stores are insufficient, the baby may receive suboptimal levels of key nutrients. For example, inadequate choline intake can downregulate genes responsible for hippocampal neurogenesis, impacting memory and cognitive function. How to support them Nose to tail nutrition: Nutrient-dense organ meats like liver, heart, and bone marrow provide bioavailable vitamin A (crucial for embryonic development), heme iron (preventing gestational anemia), and glycine (needed for collagen synthesis and proper foetal growth). Glycine is especially critical, as pregnant women cannot endogenously synthesise enough to meet demand. Support gut health: Your gut health directly influences your baby’s developing immune system. Fermented foods like sauerkraut, kefir, and raw dairy provide probiotics that help build a diverse microbiome, reducing inflammation and supporting digestion. Prioritise DHA & choline: DHA (docosahexaenoic acid), a structural fat in the foetal brain and retina, is preferentially transported across the placenta, depleting maternal stores if dietary intake is low. Choline, found in egg yolks and liver, acts as a methyl donor, regulating DNA methylation processes that influence neurodevelopment and stress resilience. Balance minerals: Calcium, magnesium, and phosphorus (from raw dairy, shellfish, and bone broth) are required for foetal skeletal development. Magnesium also modulates vascular tone, reducing the risk of gestational hypertension and preeclampsia. Sync with circadian rhythms: Exposure to natural light regulates maternal melatonin production, which crosses the placenta and helps synchronise the foetal circadian system. Melatonin also exhibits antioxidant properties, protecting the developing brain from oxidative stress. 2. Infancy (0–1 year): Brain and immune development Key developments The first year of life is a metabolic inferno. The human brain triples in size between birth and age three, requiring an intense supply of cholesterol, saturated fat, and DHA. Breast milk, the ultimate ancestral food, provides these in perfect proportions. More than just nourishment, it’s a living substance packed with immunoglobulins, white blood cells, and prebiotics that shape the infant’s gut microbiome. The first milk, colostrum, is so nutrient-dense that it’s often called "liquid gold", an immune-boosting elixir modern medicine can’t replicate. Yet the modern world, in its infinite wisdom, often replaces this perfect food with ultra-processed formulas, many based on soy and vegetable oils. Around six months, the conversation shifts to solid foods, and here, the ancestral versus modern divide is stark. Today’s paediatricians often advise iron-fortified rice cereal as a baby’s first food, a nutritionally barren, ultra-processed starch. Compare this to traditional societies, where babies were introduced to liver, egg yolks, bone broth, and fermented foods. Liver puree, once a common weaning food, provides bioavailable iron, zinc, and vitamin A, supporting brain development far better than fortified cereals. Egg yolks, rich in choline and DHA, mirror the composition of breast milk, making them a logical next step in feeding. Bone broth, teeming with collagen and glycine, soothes the gut and builds connective tissue. The immune system is also maturing, with gut colonisation playing a major role. A newborn’s gut is initially sterile but is quickly populated by microbes from breast milk, skin contact, and the surrounding environment. These early microbial exposures shape immune tolerance and determine susceptibility to allergies, autoimmune conditions, and infections later in life. How to support them Breast feed if possible Introduce nutrient-dense first foods: Instead of rice cereal, offer liver puree for bioavailable iron, zinc, and vitamin A. Egg yolks provide choline and DHA, crucial for brain development. Offer soft fruits in their whole form: Mashed banana, avocado, and stewed apples provide vitamins, minerals, and natural enzymes that aid digestion. Well-cooked carrots or sweet potatoes, mashed with butter or coconut oil, enhance carotene absorption and mimic the high-fat nature of breast milk, ensuring a steady supply of essential fatty acids. 3. Toddlerhood (1–3 years): Supporting Rapid Brain Growth and Gut Maturation Key developments By toddlerhood, the brain is still devouring nutrients at a relentless pace. Cholesterol, saturated fat, and DHA remain indispensable, human breast milk is over 50% fat for a reason. Yet this is precisely the age when modern parents are pressured to switch to low-fat dairy, fear cholesterol, and fill their child’s plate with processed toddler snacks instead of real food. The idea that children need low-fat milk is a modern invention, in reality, restricting fat intake at this stage can hinder cognitive development. The same goes for cholesterol. Every neuron in the toddler’s brain is wrapped in a cholesterol-rich myelin sheath, and without enough dietary cholesterol, the process is suboptimal. Yet another battleground emerges in these years: the rise of the picky eater. It’s no coincidence that modern children, raised on hyper-palatable processed foods, develop preferences for sweet and bland over nutrient-dense and savoury. Toddlerhood is the period where metabolic programming happens. The child’s preferences, microbiome, and neurological wiring are still malleable. If you feed them processed grains, refined sugars, and vegetable oils, and you reinforce cravings for modern junk food. How to support them Keep fat intake high: Full-fat dairy, egg yolks, and animal fats support brain myelination and cognitive function. Offer a variety of textures and flavours: Exposure to nutrient-dense foods early on helps prevent picky eating. Instead of bland toddler snacks, introduce savoury, umami-rich options like slow-cooked meats, bone marrow, and fermented vegetables. Focus on metabolic health: Blood sugar regulation is still developing, and refined carbohydrates can cause behavioural swings. Replace sugary cereals and processed snacks with whole food alternatives like cheese, meat, and fruits Encourage outdoor movement: Natural play, climbing, running, and balancing, supports brain and nervous system development in ways structured indoor activities cannot. Introduce collagen-rich foods: Toddlers are growing rapidly, and their bones, joints, and connective tissues require glycine, proline, and hydroxyproline from collagen. Bone broth, slow-cooked meats with skin and connective tissue, and homemade gelatine snacks provide these structural amino acids. Avoid ultra-processed baby snacks: Their hyper-palatable nature disrupts natural hunger signals and can lead to a preference for bland, nutrient-poor foods. 4. Early Childhood (4–7 years): Fuelling growth and learning Key developments During early childhood, kids develop executive function, problem-solving skills, and emotional regulation. Their bones are rapidly mineralising, requiring sufficient calcium, magnesium, and vitamin K2. The immune system also undergoes major refinement: exposures to new environments, school settings, and outdoor play help train a resilient immune response. How to support them Support mineral absorption with vitamin K2: This nutrient directs calcium into bones and teeth rather than soft tissues. It’s found in grass-fed dairy and egg yolks. Pairing vitamin K2 with vitamin D (from sunlight) optimises bone mineralisation. Balance blood sugar for stable energy: Blood sugar fluctuations can impact focus and emotional regulation. Prioritise protein and healthy fats at breakfast to provide sustained energy for learning and play. Avoid high glycemic breakfasts like toast and cereal, which can cause mid morning crashes. Reduce processed foods & industrial seed oils: The high omega-6 content in processed snacks contributes to inflammation, insulin resistance, and metabolic dysfunction. Cooking with traditional fats like butter, ghee, and coconut oil supports optimal brain and immune health. Maintain circadian rhythm: Sleep is crucial for brain consolidation and immune function. Blue light exposure from screens in the evening can delay melatonin production, leading to poor sleep quality. Dim lighting, early bedtimes, and exposure to natural morning light help regulate the child's sleep-wake cycle. 5. Middle Childhood (8–12 Years): Growth spurts, gut health and emotional regulation Key developments As children approach puberty, growth spurts accelerate, and their nutrient needs rise significantly. The skeletal system accumulates up to 40% of peak bone mass during this stage, requiring adequate calcium, vitamin D, and vitamin K2 for proper mineralization. Hormonal shifts begin to emerge, particularly in late childhood, impacting mood, metabolism, and appetite regulation. The gut-brain axis plays a crucial role in attention, mood, and behaviour. Gut bacteria help produce neurotransmitters like serotonin and dopamine, which regulate emotions, focus, and impulse control. Research suggests that children with dysbiosis (microbial imbalances) are more prone to ADHD, anxiety, and mood swings. Additionally, stabilising blood sugar is critical during this phase, as fluctuations in glucose can cause mood swings, difficulty concentrating, and hyperactivity. How to support them Hone in on their gut health: Bone broth is a powerhouse for gut health, providing gelatin and glycine, which help repair and maintain the gut lining. A strong gut lining prevents inflammatory compounds from leaking into the bloodstream, reducing systemic inflammation that can contribute to behavioural issues, brain fog, and weakened immunity. Prioritise magnesium-rich foods: Magnesium (from leafy greens, cacao, and shellfish) calms the nervous system, aiding focus and stress regulation. 6. Adolescence (13–18 Years): Hormonal balance, metabolic health & mental resilience Key developments Adolescence is marked by rapid physical growth, reproductive development, and major shifts in metabolism. Growth hormone surges, leading to muscle mass expansion and increased protein needs. Peak bone density is achieved during this time, requiring optimal intake of calcium, vitamin K2, and vitamin D to prevent future osteoporosis. Hormonal changes drive increased appetite, mood fluctuations, and metabolic shifts. Insulin sensitivity naturally declines during puberty, making stable blood sugar regulation essential for energy balance and mental clarity. At the same time, poor diet choices in adolescence (excess sugar, industrial seed oils, processed foods) can set the stage for early insulin resistance, acne, and mood disorders. The gut-brain axis remains crucial during this phase. Teenagers with disrupted microbiomes have higher rates of anxiety, depression, and attention disorders, as gut bacteria influence serotonin production. Studies show that Westernised diets high in refined carbs and seed oils correlate with increased inflammation and depressive symptoms, while nutrient-dense, whole-food diets improve cognitive and emotional resilience. How to support them Increase protein and mineral intake: Teenagers require more protein than any other life stage to support muscle growth, brain development, and metabolic function. Prioritise nutrient-dense foods like red meat, eggs, and raw dairy, which provide complete proteins and bioavailable minerals like iron, zinc, and calcium. Ensure sufficient creatine for cognitive and muscular support: Creatine isn’t just for athletes, it plays a key role in energy metabolism, supporting both muscle and brain function. Found naturally in red meat and fish, creatine enhances muscle recovery, cognitive performance, and even mood stability. Include antioxidant-rich fruits: Berries, citrus, and pomegranates provide polyphenols that protect against oxidative stress, supporting hormone balance, brain function, and recovery from physical exertion. Stabilise blood sugar: Teenagers naturally experience shifts in insulin sensitivity, making blood sugar regulation critical. Reducing processed carbohydrates and increasing protein and fat intake helps maintain steady energy levels and prevents mood swings and fatigue. Support hormonal balance: Zinc, magnesium, and omega-3s from seafood, shellfish, and organ meats help regulate hormonal fluctuations, reducing acne, mood swings, and inflammation while supporting overall resilience. For girls, teaching them about the different stages of their cycle, and how to nourish and exercise for each can be profoundly helpful.

March 13, 2025

5 “healthy” exercise supplements that are ruining your gut

With our founder, Niall, tackling his first 52km ultramarathon this Saturday, in hopes of becoming one of the only people to compete using 100% whole foods, optimal exercise nutrition has been on our minds.    Which reminded us how terrible the current options on the market are. You don’t have to wreck your digestion to fuel your workouts.Let’s expose the top 5 offenders along with a better, natural alternative for each. 1. Energy gels Endurance athletes swear by them, those tiny, syrupy packets promising a lightning-fast energy boost. But what they don’t tell you? These ultra-concentrated sugar bombs are notorious for causing bloating, stomach cramps, and diarrhoea (a.k.a. the infamous “runner’s trots”). What they don't tell you When you’re in the middle of intense exercise, your body redirects blood away from digestion and straight to your muscles. This leaves your gut in a compromised state, under-perfused and vulnerable to irritation. Now, picture a thick syrupy gel, often loaded with maltodextrin, suddenly hitting that fragile digestive system. It ferments way too rapidly, leading to gas, bloating, and emergency sprints to the nearest loo. Research shows that 30–70% of endurance athletes experience gastrointestinal distress during races, with carbohydrate gels being a major culprit. Our favourite fuel swap Instead of syrupy sugar bombs, opt for nature’s most bioavailable energy source: raw honey. It delivers quick digesting glucose without the gut strain, while a pinch of celtic sea salt replenishes lost electrolytes, supporting hydration, nerve function, and muscle contractions. Depending on your climate, you can get creative with your fruit juices, though orange, lime and sea salt is always a classic. 2. Multivitamins Multivitamins are often seen as an easy way to "cover all bases" nutritionally. However, most commercial multivitamins are made with synthetic, isolated nutrients that lack the natural cofactors needed for proper absorption. What they don't tell you The body struggles to process these synthetic forms, leading to poor bioavailability and, in some cases, digestive irritation, nausea, or constipation. Certain common ingredients, such as high-dose vitamin C, magnesium oxide, and synthetic iron, can be particularly harsh on the gut, causing cramps or diarrhoea. Additionally, many multivitamins contain artificial fillers, binders, and colorants such as titanium dioxide and polyethylene glycol, both of which have been linked to gut bacteria disruption. Our favourite fuel swap The answer to this was always going to be organ meat. You can spend hundreds on supplements and still not cover the full spectrum of nutrients a single piece of beef liver, or heart, covers. Bone marrow is another ancestral goldmine packed with fat-soluble vitamins and collagen to heal the gut lining and support optimal absorption. Befriend your local butcher, toss your synthetic multivitamin and eat real nutrients instead. 3. Pre-workout powder Most pre-workouts are little more than synthetic caffeine bombs laced with gut-disrupting fillers. Their ingredient cocktails can hit your gut as hard as they hit your nervous system, and if you’ve ever chugged one and instantly felt nauseous, jittery, or needed an emergency bathroom run, you’re not alone. And with their neon colours, these guys don't even try to look harmless. What they don't tell you Excess caffeine, often 200–300mg per serving or more, triggers a surge in stomach acid production, leading to acid reflux, cramping, and digestive irritation. Artificial sweeteners like sucralose and aspartame further disrupt gut health by altering the microbiome, reducing beneficial bacterial diversity, and increasing inflammation. Our favourite fuel swap Another organ. Heart. One of the best natural sources of Coenzyme Q10, essential for cellular energy and endurance. Beetroot juice for nitric oxide production and better blood flow. Sea salt and honey, notice how these repeat? You really don’t need a lot. No stimulants, no artificial fillers, just real, bioavailable fuel. 4. Whey protein powder Whey protein was never the answer. Overprocessed, denatured, and often loaded with gut-disrupting fillers, it’s a poor excuse for real nutrition (no wonder it causes you horrible gut reactions). What they don't tell you Whey protein, extracted from milk during cheese production, undergoes extensive processing to become the powders commonly seen on store shelves. This processing not only affects its nutritional profile but also introduces potential risks to digestive health and overall well-being. High-heat processing during filtration and drying stages can denature whey proteins, altering their structure and reducing their biological activity. This denaturation not only affects protein quality but may also impact how well the protein is digested and utilized by the body. To make matters even worse, to improve taste, texture, and shelf life, manufacturers often add artificial flavours, sweeteners (such as sucralose), stabilisers, and preservatives. Our favourite fuel swap The fuel Niall is relying on to prep for his race? It’s the one he created out of frustration, after years of gut issues from conventional protein powders. It baffles us that we’re the first to make a 100% natural organ blend with protein, collagen, and colostrum, packed with bioavailable nutrients your body actually knows how to use. No isolates, no fillers, no artificial sweeteners, just raw, whole-food ingredients, minimally processed to preserve every last nutrient. And yet, companies still reach for artificial flavourings when honey, dates, and maple syrup exist, and couldn’t taste more perfect. In all fairness, almost all manufacturers refused to work with us, claiming it was too difficult to keep these ingredients raw. But we weren’t willing to compromise. The enzymes, cofactors, and full nutritional integrity had to stay. 5. Granola bars To be fair, granola bars have definitely got some bad press recently, and it is rightfully so. What they don't tell you Most contain hidden ingredients like seed oils and high-fructose corn syrup that can wreak havoc on your digestive system. Seed oils, such as soybean oil and sunflower oil, are commonly used due to their low cost and long shelf life. However, they are high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation in the gut and throughout the body. High-fructose corn syrup, a cheap sweetener prevalent in processed foods, poses another threat. It has been linked to increased intestinal permeability, or "leaky gut," which can lead to digestive discomfort, bloating, and even contribute to inflammatory bowel diseases Our favourite fuel swap Unlike processed bars, a crunchy, salty piece of jerky is naturally satiating, easy to digest, and free from gut-wrecking additives. Opt for a high-quality, unprocessed jerky, preferably grass-fed, free from seed oils, and cured with simple, ancestral ingredients. Pair it with dried fruit for a natural carb boost, and you’ve got a snack built for true endurance.

March 09, 2025

How to live aligned with nature in a city

As much as we love to romanticise an ancestral lifestyle, imagining the slow golden mornings in the countryside, fresh milk still warm from the cow, and the smell of wood smoke curling from the stove as broths simmer for hours, this can sometimes feel a little far from reality. For most of us, life is a little less wild: high rises replace forests, and our daily hunt involves navigating crowded grocery store aisles rather than tracking game. Does that mean ancestral living is off the table? Not a chance. You don’t need a sprawling farmstead to reclaim your roots. You just need a little ingenuity and a refusal to accept modern convenience as king. Even in the heart of a concrete jungle, you can reclaim the way you eat, move, and live. You can build strength, fuel deeply, and reconnect with nature: even if your nature is a small park nestled between office buildings. Here’s our tips to living ancestrally in the city: 1. Hunt and gather (at your local farmers market) One of the best parts of city living is access to farmer’s markets where local producers bring in fresh, high-quality foods. Seek out grass-fed beef, pastured poultry, wild-caught fish, and organ meats: nutrient-dense staples of an ancestral diet. Many farmers even travel from rural areas to supply city markets with fresh produce. But farmer’s markets aren’t just for meat, they’re also a fantastic way to access seasonal, organic vegetables. Many markets and independent farms offer seasonal veg box schemes, where you receive a fresh selection of locally grown produce every week or month. These schemes ensure that you’re eating what’s naturally available, reducing your environmental impact and getting vegetables at their peak nutrition and flavour. Not to mention, it eliminates the hassle of grocery shopping for produce and helps you discover new, nutrient-dense foods you may not have picked up otherwise. Building relationships with vendors or joining a CSA (Community Supported Agriculture) program ensures you get the best produce, meats, and eggs, all while supporting small-scale, regenerative farmers. Plus, these direct-to-consumer models often mean better pricing for higher-quality food compared to supermarkets. 2. Start an urban garden (even if it's just a windowsill) A small herb garden in your kitchen, a pot of tomatoes on the balcony, or a community garden plot can reconnect you to the food you eat in a way that buying bagged greens never will. Just a few generations ago, backyard gardens weren’t hobbies, they were essential. People grew potatoes in the ground, tomatoes climbed trellises, and fresh herbs were within arm’s reach for every meal. Even in cities, rooftop gardens, allotments, and shared green spaces allowed for homegrown food. If you have even a sliver of space, start growing. Herbs like rosemary, basil, and thyme thrive in small spaces. Leafy greens like lettuce and spinach can grow in containers. If you’ve got a backyard or an allotment, go further: plant hardy vegetables like carrots, beets, or onions, the kind of food that sustained families before refrigeration made everything artificially available year round. And if growing isn’t an option? Support those who do. Community gardens, urban farms, and local co-ops bring fresh, seasonal food back into city life. 3. Go barefoot where you can One way to move more naturally in the city is to free your feet from overly padded shoes. Our ancestors walked and ran on varied terrain with either no shoes or minimal moccasins/sandals, which encouraged strong, resilient feet. Modern research finds that barefoot or minimalist footwear strengthens the muscles and bones of the feet and ankles, improving balance and reducing injury risk. By contrast, thick, restrictive shoes can weaken our feet and alter our gait, even a simple walk becomes more natural and connected when you go barefoot. In a safe area (like a clean park or even at home), try walking barefoot to improve your proprioception (body awareness) and foot strength. If that feels a little rogue, another great option is minimalist shoes with thin, flexible soles and wide toe boxes to simulate barefoot conditions during daily life. This can restore your natural walking pattern: indeed, for most of human history, people had no arch support or cushioning, yet did just fine covering long distances Tip: Start gradually with barefoot time or minimalist shoes to let your feet adapt. Over time, you may notice better posture, less knee or back pain, and a pleasant sense of grounding with each step 4. Take your movement outdoors Maybe it’s the crisp morning air filling your lungs, the feeling of the earth beneath your feet instead of a treadmill belt, or the way your body naturally falls into rhythm with the sounds of wind, birds, and distant traffic. Whatever it is, once you start moving outdoors, a fluorescent lit gym starts to feel like a cage. The best gym has no walls. Find your city’s wild pockets: parks, open fields, riversides and claim them as your training ground. Use what’s there: benches for step-ups, tree branches for pull ups, railings for dips. Many cities now have outdoor calisthenics parks: bars, rings, and parallel bars designed for bodyweight training. If solo training isn’t your thing, look for a local run club or outdoor training group. Cities are full of people reclaiming movement in its rawest form: whether it’s barefoot running crews pounding the pavements or bouldering groups tackling urban climbing spots. Go for long, aimless walks through your city’s green spaces. Find a set of monkey bars and rediscover how to hang, swing, and climb. Sprint barefoot on the grass. Carry something heavy for distance. If you’ve ever watched kids playing outside, jumping, climbing, balancing, laughing, you’ll realise that movement is meant to be fun, fluid, and instinctive. 5. Realign your circadian rhythm City environments bombard us with artificial inputs (lights, noise, pollution), but we can take steps to create a healthier habitat for ourselves within the urban ecosystem Before electricity, people rose with the sun and wound down after dark. Modern city life flips that script with bright lights and screens late into the night, which can wreak havoc on our sleep cycles. At night, artificial light (especially blue light from LEDs, phones, and computers) confuses the body’s internal clock. Exposure to room lighting or screens suppresses melatonin (the sleep hormone) and throws off the circadian rhythm Blue wavelengths are the worst offenders because while they keep us alert by day, at night they suppress melatonin twice as much as other wavelengths and shift the circadian clock significantly Instead, dim your lights after sunset, use warmer, amber-coloured bulbs or candlelight analogs, and consider blue-light-blocking glasses if you must use screens. Many devices now have night modes to cut blue light, use them. In the morning, do the opposite by getting ample sunlight. Natural daylight, especially in the first hour or two after dawn, is crucial for setting your internal clock properly. Getting outside for a short walk or even having your coffee by a sunny window can cue your body that it’s daytime, leading to more wakefulness in the morning and better sleep at night. Importantly, stop wearing sunglasses.

March 05, 2025

6 steps to a non-toxic spring clean

Sunlight spilling through open windows, the scent of fresh earth: nature’s quiet invitation to cleanse, restore, and renew.But while we welcome fresh air and open windows, hidden toxins still linger in our routines, disrupting hormones, burdening detox pathways.Your home is either feeding your wellness or depleting it. This 6-step guide will help you make sure it’s doing the former. 1. Safe cleaning products The allure of chemical fragrances in cleaning products is strong, after all, they’re designed to smell fresh and inviting. But most of these scents are created from synthetic chemicals that release volatile organic compounds (VOCs) into your air, contributing to headaches, respiratory issues, and even hormonal disruptions. Even laundry can be a source of hidden toxins. Most detergents contain fragrances and fillers that cling to your clothing, creating a residue that touches your skin all day Healthy swaps: Natural all-purpose cleaner: Mix equal parts vinegar and water with a few drops of lavender or lemon essential oil for an all-purpose cleaner that’s light, refreshing, and leaves surfaces truly clean. Herbal air fresheners: Ditch synthetic sprays and simply place a bowl of dried herbs or citrus peels in any room. The subtle, earthy scent lifts the atmosphere without weighing down the air. Baking soda for tough spots: Use baking soda for sinks, tiles, and stubborn stains. It’s a gentle scrub that leaves surfaces spotless without any of the heaviness of traditional cleaners. 2. Non-toxic cookware No matter how carefully you source your food, the tools you use to prepare it can make all the difference. You’ve chosen the best produce and the highest-quality meats, so don’t let your cookware undo the effort. Many conventional pans, especially nonstick varieties, can release harmful chemicals when heated, leaching into your meals. It’s best to phase out non-stick cookware with unknown coatings. If you must use them, keep temperatures low and replace at the first sign of scratches Healthy swaps: Cast iron and stainless steel pans: These materials are highly durable and free of harmful coatings. Cast iron provides excellent heat retention, and when seasoned properly, it’s naturally nonstick. Stainless steel is a safe, versatile choice for a variety of cooking methods. Both are resilient and ideal for high-heat cooking without leaching chemicals. Glass and ceramic bakeware: For oven dishes and storage, glass and ceramic are fantastic options. They won’t react with acidic foods, and they keep your food safe from contaminants. Glass also works well for storing leftovers, as it doesn’t retain flavours or odours and allows you to reheat food without worry. Opt for natural wooden utensils and cutting boards: Plastic utensils and boards can shed microplastics over time, especially when used with hot food. Natural wooden utensils, like those made from bamboo, are gentle on cookware and keep synthetic materials out of your food. 3. Air purification Our homes are where we spend the majority of our lives, and they should be a sanctuary for healing and restoration. Yet indoor air often harbours more pollutants than outdoor air, from scented diffusers to harsh cleaning products and dust. By filling your space with pure, natural elements, you can transform your home into a retreat that renews you with every breath. Opening windows regularly may seem like a simple step, but it’s one of the most effective ways to flush out stale, polluted indoor air. Indoor plants like peace lilies and snake plants are natural air purifiers, removing toxins and releasing oxygen, grounding your space in nature. Healthy air habits: Morning airing: Start your day by opening windows to refresh indoor air, remove built-up toxins, and reset the energy of your space. Air-purifying plant: Introduce peace lilies, snake plants, and bamboo palms to naturally filter pollutants, increase oxygen levels, and add a grounding touch of nature. Cross ventilation: Enhance airflow by opening windows on opposite sides of your home, allowing fresh air to circulate freely and prevent stagnant indoor air. 4. Water filtration Tap water can contain a cocktail of residues: chlorine or chloramine (added for disinfection), fluoride (added in many municipalities), heavy metals like lead (from pipes), nitrates, pesticides, and other contaminants. Filtering your water is therefore critical for a holistic low-toxins lifestyle. Even if your water meets legal standards, “legal” doesn’t always equal “ideal”. Healthy swaps: There are a few routes you can take: Activated carbon filters (charcoal): Carbon is excellent at removing chlorine, chlorination byproducts, many organic chemicals, and improving taste . High-quality carbon block filters can also remove some heavy metals like lead and mercury. However, basic carbon alone won’t remove minerals, fluoride, or nitrates Reverse osmosis: RO is one of the most robust systems, using a membrane to remove particles down to the ionic level. A typical RO unit includes pre-filters (sediment and carbon) and then the RO membrane. It can eliminate fluoride, arsenic, nitrates, perchlorate, hexavalent chromium, and more contaminants that carbon filters alone may miss. The downside is that RO also strips beneficial minerals (like calcium, magnesium) so you need to make sure to remineralise it by adding a pinch of sea salt to each gallon Distillation (boiling water and condensing steam) will remove nearly everything except volatile chemicals, it produces very pure water, similar to RO (and likewise you’d need to add minerals back). For shower/bath water, simple carbon filters on the shower head help remove chlorine A swap you can try today: Another great option is to buy glass bottled spring water (available in most grocery shop 5. EMF-reduction In our modern lives, we’re bathed in electromagnetic fields (EMFs) from cell phones, Wi-Fi routers, computers, smart appliances, and power lines. While EMFs are invisible many holistic health experts consider electro-pollution as an emerging toxin. While we can’t escape EMFs entirely, and shouldn't live in fear, the goal is to minimise artificial EMF exposure where feasible, especially in places and times of rest. By doing so, you give your body one less potential source of strain. Healthy swaps: Unplug at night: One of the simplest steps is to turn off your Wi-Fi router at night when you’re not using it. Similarly, keep your phone away from your bedside or put it in airplane mode while you sleep (or better yet, in another room). There’s no need to bathe in wireless signals 24/7. Reducing EMFs at night gives your body a break during its regenerative sleep hours. Maintain distance from devices: Radiation intensity drops off dramatically with even a bit of distance (it follows an inverse-square law). So, don’t carry your phone directly on your body (in your pocket) if not necessary. When using your phone, use speakerphone or wired earbuds instead of holding it to your head, especially for long calls. Don’t sit with a laptop or tablet on your lap – put it on a desk (or a pillow as a buffer) to keep it away from your torso and reproductive organs. Grounding: Walking barefoot on grass or sand has virtually no downside, humans evolved in constant contact with the earth. It can stabilise our bioelectric systems and reduce any charge accumulated in the body from EMFs. 6. Natural materials The materials you surround yourself with daily: your bedding, furniture, and textiles, play a bigger role in your health than you might think. Conventional fabrics are often treated with flame retardants, synthetic dyes, and chemical finishes that can off-gas toxins into your living space and be absorbed through your skin. Healthy swaps: Organic cotton or linen bedsheets: Your skin is in contact with your bedding for nearly a third of your life. Ditch synthetic, chemical-treated fabrics for breathable, organic cotton or linen, which regulate temperature, wick moisture, and support deeper, more restorative sleep. Wool and hemp for furniture & rugs: Many conventional sofas, carpets, and mattresses contain VOCs (volatile organic compounds) and flame retardants that pollute indoor air. Natural materials like wool and hemp are naturally antimicrobial, hypoallergenic, and free from off-gassing chemicals. Natural fibre clothing: Polyester, acrylic, and nylon shed microplastics with every wash, infiltrating our waterways and even our bodies. Opt for organic cotton, wool, hemp, or silk to reduce exposure to synthetic fibres while keeping your wardrobe breathable and toxin-free. Beeswax candles and air-purifying plants: Conventional candles release synthetic fragrances and paraffin-derived toxins into the air. Swap them for beeswax candles, which naturally purify indoor air, or add air-filtering plants like peace lilies and snake plants to create a cleaner, fresher home environment.

March 01, 2025

How to nourish for fertility

Fertility challenges are on the rise, and the truth is, our modern lifestyle has made conception harder than ever. Processed foods, stress, environmental toxins, it all takes a toll and now many people are looking for natural, nutrient dense solutions to support their reproductive health. For both men and women, fertility is not just about reproductive organs, it’s about the whole body being in a state of health an vitality. Fertility is the product of a body in balance, hormones working harmoniously, nutrient levels optimised, and systems functioning at their peak. The good news is, even when thrown off balance, the body is designed to recalibrate. And when you give it the right fuel, the kind that generations before us relied on, things start falling into place naturally. Let's dive into 3 of the most fertility nourishing foods, as well as some lifestyle balances to complement them. Why nutrition matters for fertility Fertility is more than just the ability to conceive, it’s a reflection of your entire body’s health. Every system plays a role: The gut: If digestion is compromised, nutrient absorption is reduced, affecting egg and sperm health. The liver: Detoxifies excess estrogen and supports hormone balance. The thyroid: Regulates metabolism and is essential for ovulation and sperm production. The adrenals: Chronic stress depletes progesterone, a key fertility hormone. The mitochondria: Fuel egg and sperm quality, directly affecting conception and pregnancy outcomes. The modern diet, full of processed foods, seed oils, synthetic additives, and mineral-depleted produce, fails to support these critical functions. The ancestral approach Before modern prenatal vitamins, our ancestors relied on these three foods for their unparalleled ability to nourish the body and support reproductive health: 1. Organ meats Liver was traditionally given to women trying to conceive because it’s loaded with nutrients that support healthy hormones, ovulation, and egg quality. It’s packed with vitamin A, iron, B vitamins, and CoQ10, which are all essential for egg and sperm health. Heart, whether that's beef or lamb, is loaded with CoQ10, which helps improve mitochondrial function in eggs and sperm. There’s also kidney, which is high in selenium, a key mineral for reproductive health and thyroid function, which directly impacts fertility. Less common but rich in iron and enzymes that support digestion, spleen & pancreas improve nutrient absorption which is critical for fertility. If you’re new to eating organs, start with liver, it’s the most nutrient dense and easiest to incorporate into meals and you can easily find it in most supermarkets and butchers. 2. Colostrum Colostrum is one of those foods that doesn’t get nearly enough attention, but it should. It’s what mothers produce in the first few days after giving birth, packed with everything needed to build a strong immune system and heal the gut. And here’s the thing: fertility and gut health are deeply connected. If your gut is inflamed, your body struggles to absorb nutrients, regulate hormones, and sustain a healthy pregnancy. Colostrum helps repair that, supporting your body from the inside out. 3. Collagen Collagen is often talked about in terms of skin, hair, and nails, but when it comes to fertility, it plays an even bigger role. It strengthens connective tissue, supports a healthy uterine lining, and provides key amino acids that help with hormone production and pregnancy support. Your body expands, shifts, and adapts in ways you never expected. Keeping collagen levels high helps with joint strength, skin elasticity, and overall recovery. Plus, it pairs perfectly with colostrum to support digestion and gut health, a major win for anyone dealing with bloating, sluggish metabolism, or post-pill hormone imbalances. Lifestyle practices to boost fertility It’s not just about what you eat, fertility is a reflection of your overall health and lifestyle. Here are some simple, ancestrally aligned practices to incorporate into your daily routine: Get morning sunlight: Natural light first thing in the morning regulates circadian rhythms, supports hormone production, and helps balance cortisol (stress hormones can mess with fertility). Grounding: Walking barefoot on grass or a sandy beach reduces inflammation, supports hormone balance, and improves sleep, which are all essential for conception. Prioritise deep sleep: Your body does the majority of its hormone regulation and repair at night. Aim for 7-9 hours of quality sleep in total darkness, away from blue light. Reduce endocrine disruptors: Swap out plastic water bottles, toxic beauty products, and household cleaners for natural, non-toxic alternatives to reduce exposure to chemicals that disrupt hormones. If you're curious, we wrote a blog on the '5 personal hygiene products that are messing with your fertility' as well as 'A guidemap to reducing toxins in your daily life' Manage Stress: Chronic stress is one of the biggest fertility blockers. Incorporate breathwork, meditation, or even simple daily walks to keep stress in check. Cycle syncing for women: Understanding your cycle and adjusting your training, eating, and lifestyle habits to match each phase can dramatically improve fertility and hormone balance. Testosterone & fertility support for men: Men need to be lifting heavy, eating enough protein & fats, and getting sunlight to support optimal testosterone levels and sperm health. When you fuel your body with the right nutrients, support it with ancestral wisdom, and remove modern day stressors, you create the best possible environment for fertility, hormone balance, and overall wellness. Your body already knows what to do, you just have to give it the right tools. Let’s bring back the wisdom of ancestral nutrition and create the next generation of thriving, nourished humans.

February 26, 2025

5 ways to replenish your body after burnout

Your body isn’t designed to exist in a constant state of depletion. And it doesn’t need another band aid solution. It needs true cellular nourishment to build its reserves.Burnout seeps into your bones, disrupts your hormones, weakens your gut, and leaves your nervous system frazzled.If you’re feeling depleted, disconnected, or running on fumes, here are five ways to self soothe and renew... 1.⁠ ⁠Saturate your cells with minerals Burnout isn’t just fatigue, it’s cellular depletion. Chronic stress drains key minerals like magnesium, potassium, and sodium, leaving your nervous system overstimulated and your energy reserves empty. The solution? Replenish at the source. Raw dairy, bone broth, sea salt, and organ meats are loaded with bioavailable minerals that restore electrolyte balance, regulate stress hormones, and support deep hydration. If you’ve been running on stress and stimulants, this is where you begin: by giving your body the raw materials it needs to function. For mineral specific replenishment, we made you a guide. To replenish: Start your day with a mineral-rich bone broth or a glass of raw milk with a pinch of sea salt. These traditional foods flood your body with the essential minerals you’ve been running low on. 2. Prioritise pro-metabolic eating After burnout, your metabolism, the system responsible for energy production, needs to be rebuilt. Years of stress and overexertion can downregulate your thyroid, slow digestion, and leave you reliant on stimulants just to get through the day. Pro-metabolic eating focuses on easily digestible, warming, and nutrient-dense foods that replenish depleted stores and restore energy balance. This means favouring slow-cooked meats, organ meats, root vegetables, ripe fruits, full-fat dairy, honey, and bone broths: foods that work with, rather than against, your metabolism. This signals safety to your body and stabilises energy production. To replenish: Instead of skipping breakfast or relying on caffeine, start your morning with a warming, pro-metabolic meal: something like eggs cooked in butter, sourdough with raw honey, a cup of raw milk and some fruit. And let gelatine gummies and homemade marshmallows become your best friend. 3.⁠ ⁠Regulate your circadian rhythm When burnout hits, your sleep wake cycle is often one of the first things to unravel. Maybe you wake up exhausted, wired at night, or find yourself relying on screens and stimulants to get through the day. The nervous system is dysregulated, and your body no longer knows when to rest and when to be alert. The fix? Sync back up with the natural rhythms of light and darkness. Sunlight in the morning, dim lights in the evening, and a bedtime routine that signals safety to your system. Melatonin, the body’s master repair hormone, can only be produced in darkness, and without it, deep cellular repair can’t happen. To replenish: Get outside within 30 minutes of waking and expose your skin and eyes to natural sunlight. At night, avoid overhead lighting and screens at least an hour before bed, opt for beeswax candles, dim bulbs, or firelight instead. 4.⁠ ⁠Rebuild your gut lining Chronic stress doesn’t just deplete energy, it physically wears down the gut lining, leading to inflammation, food sensitivities, and poor nutrient absorption. This is why burnout often comes with digestive issues, bloating, or unexplained skin flare ups. Rebuilding your gut starts with collagen, glycine, and colostrum, three of the most powerful allies for restoring gut integrity and calming inflammation. These nutrients repair the delicate tissue of the gut wall, regulate immune function, and promote microbial balance. To replenish: Incorporate bone broth, gelatinous meats, colostrum, and fermented foods into your diet. And don't worry, you don't need another overpriced probiotic or gut shot (but our gut healing guide might help). 5.⁠ ⁠Reset your parasympathetic system Burnout isn’t just about what you eat, it’s about how your body receives nourishment. If your nervous system is stuck in a chronic stress state, digestion, hormone production, and energy metabolism are all compromised. The goal is to shift your body out of sympathetic dominance (fight or flight) and into parasympathetic mode (rest and repair). This is where healing happens, and it’s something you can actively support through breathwork, grounding, and intentional slowing down. Try replenish: Before meals, take a few deep breaths to activate the parasympathetic nervous system. Practice grounding, walking barefoot on natural surfaces, to discharge excess stress from the body. Even a few minutes of humming, singing, or gentle stretching can signal safety to your system.

February 22, 2025

The ultimate ancestral book list

We've gathered our favourite books that explore a wide range of topics, from the forgotten wisdom of ancestral diets to the science of metabolic health, regenerative farming, and the deep nourishment found in collagen, organ meats, and whole animal nutrition. Whether you're curious about the impact of nose-to-tail eating, the power of sunlight for circadian health, or the role of traditional foods in fertility and longevity, this list has something for you. If we were starting our journey over, these are the books we'd want in our hands... Nourishing Traditions by Sally Fallon Part cookbook, part nutritional manifesto, Nourishing Traditions is your invitation to cook and eat the way humans thrived for millennia. Drawing on Weston A. Price’s research into traditional diets around the world, Sally Fallon revives lost arts od fermentation, slow cooking, and nose-to-tail eating. She invites you to simmer bone broths, celebrate organ meats, and embrace nourishing animal fats once labeled “bad.” The result? A metabolic awakening rooted in old-world wisdom. Deep Nutrition by Dr. Catherine Shanahan What if your facial structure, metabolism, and even your children’s health were shaped by the way your great grandparents ate? Deep Nutrition exposes the long-forgotten link between ancestral diets and genetic expression, revealing how nutrient dense foods can literally shape our biology. This book explores how the foods that built some of the healthiest populations in history, and how veering from them has led to widespread metabolic dysfunction. If you want to understand how real food can influence everything from immune strength to fertility, Deep Nutrition offers a powerful, science backed roadmap to reclaiming your health at the cellular level. Sacred Cow by Diana Rodgers and Robb Wolf Red meat is under fire like never before, but are we missing the bigger picture? Sacred Cow challenges the widespread belief that cattle are an ecological disaster and a dietary sin. Instead, Diana Rodgers and Robb Wolf present a thought-provoking case for how properly managed ruminants, cows grazing on regenerating grassland, scan help heal the land. Drawing on ecological studies, nutritional science, and ethical philosophy, they argue that grass fed beef and dairy can be both humane and climate-friendly while delivering superior nutrient density (like B12, iron, zinc, and even healthy fats). Whether you’ve dabbled in vegetarianism or are a dedicated carnivore, this book will reframe how you think about sustainability, ethics, and the true cost of your protein choices. The Collagen Diet by Dr. Josh Axe Collagen, our body’s building block for hair, skin, nails, and joints, has found the spotlight for a reason, and Dr. Josh Axe takes the fascination to new depths in The Collagen Diet. But it’s not just about tossing any random collagen supplement in your smoothie. Axe emphasises the beauty of grass-fed and wild-sourced collagen as the key to truly transformative results. Learn why your gut, metabolism, and even hormone balance hinge on getting enough of this vital protein, plus how modern diets often neglect the tissues that contain it (think cartilage, tendons, and tough cuts) Real Food for Fertility by Lily Nichols A must-read for anyone (as fertility is about so much more than just conceiving). Real Food for Fertility unpacks why preconception nutrient stores matter and how modern diets may be at odds with optimal reproductive health. It explores the critical role of egg quality, early pregnancy nutrition, and the impact of preconception habits on fetal development. This book addresses common fertility challenges like hormonal contraceptive use, insulin resistance, gut imbalances, thyroid dysfunction, and PCOS, offering a comprehensive roadmap to correct deficiencies and restore balance. It also covers male fertility, providing essential insights on sperm health, DNA integrity, and key nutrients to support conception. How to Heal Yourself with Sunlight by Andreas Moritz We often forget that nutrition extends beyond our plates. We’ve all heard about vitamin D, but here, it’s illuminated as more than a simple nutrient: sun exposure can reset circadian rhythms, boost immune function, and even optimise the benefits we get from grass-fed diets. Ever wonder why our ancestors spent so much of life outdoors? Turns out, consistent, moderate sun exposure underpins everything from robust hormone balance to mental clarity. How to Heal Yourself with Sunlight makes a compelling case that the synergy of real food and real rays can restore energy levels in ways modern medicine has barely begun to appreciate. Nourishing Broth by Sally Fallon A sister to her classic, Sally Fallon zooms in on the humble yet heroically nutritious world of stocks, broths, and stews in Nourishing Broth. With stories and recipes that celebrate every culture’s love affair with slow simmered bones, she details how everything from collagen to trace minerals leaches into the water, ready to heal aching joints, seal leaky guts, and supply the body with a wealth of amino acids. It’s a testament to just how much goodness we can unlock by using every part of the animal, no waste, maximum sustenance. Whether you’re sipping bone broth to recover from surgery or simply seeking a comforting ritual that also nourishes on the deepest level, this book will turn your stockpot into a daily source of vitality.

February 19, 2025

6 extremely overlooked mineral deficiencies

Ever feel drained, achy, or mentally foggy, even though you're doing everything to eat healthy? It’s not just in your head. Mineral imbalances could be quietly undermining your energy, metabolism, and overall well being. The truth is, modern agricultural practices have stripped our diets of essential minerals. Decades of monocropping, synthetic fertilisers, and soil depletion have drastically reduced the levels of crucial minerals in our fruits and vegetables compared to what our ancestors consumed, leaving many of us unknowingly deficient, even if we prioritise whole foods. Why we're so mineral depleted Soil depletion: Industrial farming has stripped minerals from the land, meaning our produce is less nutrient-dense Processed foods: Refined grains, packaged snacks, and ultra-processed foods are stripped of their natural mineral content during manufacturing, leaving them nutritionally hollow Missing nose-to-tail nutrition: We eat mostly muscle meats today, but our ancestors got vital minerals from organs, bones, and connective tissue. Filtered water: Tap and bottled water undergo filtration and purification processes that remove harmful contaminants but also strip out naturally occurring minerals Lifestyle factors: Chronic stress, caffeine, alcohol, and medications like birth control, diuretics, and antacids rapidly deplete minerals, making it harder for the body to maintain balance. Your cells, hormones, and enzymes depend on these minerals. Let's have a look at the 6 you’re most likely to be missing, and the best ways to replenish them. 1. Magnesium What’s at stake Enzyme support: Magnesium is involved in over 300 enzymatic reactions, fueling ATP production (cellular energy), DNA repair, and muscle relaxation. Stress & sleep: Adequate magnesium can help regulate stress responses (lowering cortisol) and encourage deep, restorative sleep. Studies link higher magnesium intake with fewer migraines and better insulin sensitivity. Signs you might be deficient Frequent tension headaches, muscle cramps, restless legs. Feeling “tired but wired” or having trouble settling down at night. Anxiety, irritability, or insomnia. To replenish Grass-fed red meat: Provides magnesium alongside supportive minerals like iron and zinc. Slow-simmering bones: leach magnesium and other cofactors. Topical magnesium oil or spray: Magnesium glycinate in spray form can penetrate the bloodstream via the skin’s lipid barrier, making it a great option for those with low stomach acid, gut issues, or poor magnesium retention. This form is chelated, meaning the magnesium is bound to glycine (the magician in bone broth), an amino acid that enhances absorption and has its own nervous system regulating properties 2. Iodine What’s at stake Thyroid hormones: Iodine is essential for T3 and T4 hormone production: low iodine starves the thyroid, leading to hypothyroid symptoms like weight gain, fatigue, and hair thinning. Brain development: In pregnancy, sufficient iodine is tied to proper fetal neurological growth. Signs you might be deficient Chronic low energy, mental fog, or feeling cold when others are comfortable. Weight gain for “no reason,” slow metabolism, or a subtle neck swelling (goiter). Dry skin, thinning hair, brittle nails. To replenish Wild-caught seafood & shellfish: Salmon, cod, shrimp, and especially oysters. All dense with iodine plus other trace minerals. Sea vegetables: Think kelp, nori & dulse Pasture-raised dairy & eggs: Animals with access to coastal grasses pass more iodine into milk and yolks. 3. Iron What’s at stake Haemoglobin: Iron forms haemoglobin, delivering oxygen to cells. Without it, fatigue and weakness become the norm. Cognition & immunity: Also vital for immune cell production and sharp mental function. Signs you might be deficient Persistent fatigue, pale skin, breathlessness climbing stairs. Hair loss, brittle nails, frequent infections. Feeling chilly, random dizziness. To replenish Red meat (grass-fed beef, bison): Heme iron is the most bioavailable form, absorbed up to 3x better than non-heme from plants. Organ meats (liver): Nutrient powerhouses, particularly high in iron, B12, and folate. Perfect for repleting iron. Pair iron with vitamin C: Squeeze lemon on a steak or enjoy fresh berries with your iron rich meal to enhance uptake. 4. Zinc What's at stake Immunity: Zinc fuels the development of T-cells, your frontline defenders. Even mild deficiency can mean more colds or stubborn infections. Hormone balance & skin health: Key to testosterone production, wound healing, and clear skin. Low zinc can worsen acne or delay tissue repair. Signs you might be deficient Getting sick more often than usual. Stubbornly slow-healing scrapes or acne. Hair thinning, brittle nails, or diminished sense of taste/smell. Painful periods To replenish Oysters & shellfish: The most concentrated source of highly bioavailable zinc. Grass-fed beef & lamb: Provide zinc in a highly absorbable form, plus synergy with iron. Soak, sprout, or ferment (if you consume grains/legumes) to reduce phytates that block zinc absorption. Rethink copper coil: Excess copper from the copper IUD (coil), can lead to copper toxicity, which directly competes with zinc for absorption, potentially causing a zinc deficiency. 5. Phosphorus What’s at stake Bone & skeletal health: Phosphorus works alongside calcium to maintain bone density, strength, and structural integrity, making up nearly 85% of the body's total phosphorus stores. Energy production: A key component of atp (adenosine triphosphate), phosphorus fuels cellular energy production, muscle contractions, and nerve signalling. DNA & cellular repair: Essential for DNA and RNA synthesis, phosphorus supports cell growth, regeneration, and overall organ function. Signs you might be deficient Weakened bones, brittle teeth, or an increased risk of fractures. Muscle weakness, persistent fatigue, or slow recovery from exercise. Brain fog, irritability, or difficulty concentrating due to low cellular energy production. To replenish Grass-fed dairy: Raw, pasture-raised dairy products like cheese, milk, and yogurt provide a natural phosphorus-calcium balance, crucial for bone health. Pasture-raised eggs: A rich source of phosphorus, choline, and healthy fats, supporting brain function and cellular repair. 6. Potassium What’s at stake Blood pressure & nerve function: Works in tandem with sodium to keep cells hydrated and stable. Low potassium can lead to hypertension or irregular heart rhythms. Muscle contraction: Adequate potassium helps prevent cramps and fosters smooth muscle movements. Signs you might be deficient Muscle weakness, cramping, or frequent fluid retention. Dizziness upon standing (light-headed “head rush”). Heart palpitations or high blood pressure readings. To replenish: Lime & celtic sea salt: Celtic sea salt is a raw, unprocessed source of over 80 trace minerals, with one of the key ones being potassium, fuelling deep cellular hydration, enzymatic reactions, and nervous system regulation. Lime juice offers a natural source of citrate, which helps improve potassium absorption and alkaliSes the body, supporting acid-base balance. Bone broth with veggies: Cooking potassium-rich veggies (like carrots or chard) in a slow-simmered bone broth can amplify the mineral extraction Coconut water: A natural source of potassium, particularly beneficial for hydration and replenishing lost electrolytes post-exercise or during high heat exposure.