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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.

February 15, 2025

Why stretching isn't fixing your pain (our guide to fascia health)

Ever noticed your organs stay eerily still while you dance, yet your hamstring tightness never fades? Beneath those daily mysteries lies a tissue called fascia, your body's hidden web that shapes movement and stores both physical and emotional trauma. Despite its vast roles, fascia was long ignored in medicine: truly a case of seeing “muscles and bones” but not the matrix that connects them. What is fascia? In simplest terms, fascia is a three dimensional matrix of collagen fibers, fluid, and gel-like proteins enveloping every muscle, bone, organ, and nerve. Imagine a fine silk weave that both glides and transmits force. When healthy, fascia is supple, letting joints move freely and muscles coordinate seamlessly. But when compromised, whether by repetitive strain, stress, or past injuries, this silken web stiffens or forms adhesions, making stretching feel pointless and leaving you stiff or in pain. Wrapped around muscle fibers (endomysium), bundles (perimysium), entire muscles (epimysium), and even bones, fascia connects everything in one continuous line, much like a tablecloth that, when tugged in one corner, shifts the entire table setting. As a result, your achy calves can alter posture up to your neck. This interplay means fascia shapes how we move, stand, and even sense tension in our bodies. How fascia stores trauma Physical trauma Physical trauma clearly affects fascia. A sprained ankle or surgical incision, for example, triggers the fascia to lay down extra collagen fibers in repair. Scar tissue is essentially fascia that knits up a wound, but often in a haphazard, thicker way. These adhesions can tether tissues that should slide, leading to stiffness or pain around the injury site. Even remote injuries can have body-wide effects: a broken tailbone may set off fascial tightening up the spinal line, manifesting years later as neck pain. Repetitive strain or poor posture is a slower trauma: if you hunch over a desk daily, the fascia in your chest may shorten and thicken, “remembering” that position and resisting change. Over time, the body becomes literally moulded by these persistent fascial patterns. Emotional trauma More intriguingly, emotional and psychological traumas also seem to leave footprints in our fascia. Fascia is densely innervated with sensory neurons, directly linked to the autonomic nervous system, meaning it responds to stress, trauma, and even unprocessed emotions. When we experience a threat, our body instinctively contracts, tenses, or freezes, a primal response to protect itself. If unresolved, these tension patterns can become embedded in the fascia, manifesting as chronic stiffness, pain, or dysfunction long after the event. Emerging research highlights the two-way communication between fascia and the vagus nerve, our key parasympathetic (rest-and-digest) nerve. The vagus monitors fascia’s state and signals the brain to adjust tension accordingly. In other words, fascia may be a physical medium through which the mind-body dialogue occurs, our connective tissue as a canvas for the nervous system’s signals. Many bodyworkers and somatic therapists observe that when they release a particularly bound-up area of fascia, clients sometimes experience an emotional catharsis, memories or feelings resurging as the tissue lets go. This is why traditional stretching or strength training often fails to resolve deep-seated pain, because the root issue is not just in the muscles, but in the fascia itself. 3 essential steps to healing fascia Fascia may be prone to tightness, dehydration, or holding stress, but the good news is it’s highly responsive to care. 1. Water for the web Fascia is 70% water, but not all water hydrates fascia equally. When dehydrated, fascia becomes stiff, brittle, and prone to adhesions (small areas of stuck tissue that reduce mobility). Simply drinking more water isn’t enough your body needs the right minerals to retain it. Drink structured water: (naturally occurring in fresh fruits, raw dairy, coconut water, and bone broth). Add natural electrolytes: A pinch of sea salt with lemon in water works perfectly. Magnesium, for example, is essential for protein synthesis including collagen formation, and also helps muscles relax, preventing chronic tension in fascia. Zinc and copper are needed for collagen cross-linking and tissue repair. 2. Myofascial release One of the most direct ways to improve fascial health is through myofascial release techniques: physical methods that massage, stretch, or manipulate fascia to break up adhesions and restore its glide Here are some powerful tools and techniques to liberate your fascial network: Foam rolling: Rolling works by pressing on fascial adhesions and trigger points, helping to dissipate knots and encourage fluid exchange in the tissue. As you roll out a tight spot, you are literally smoothing out fascial wrinkles and stimulating fibroblast cells to remodel. (Tip: Roll slowly and pause on tender points for 30-60 seconds until you feel a release.) Vagus nerve stimulation: Interestingly, one way to release fascia is to work indirectly via the nervous system. Stimulating the vagus nerve can cause a cascade of relaxation in muscles and fascia. Techniques like slow deep breathing, humming or chanting, cold exposure (splashing face with cold water), or gentle gargling all activate the vagus nerve. When the vagus fires, it signals the body to shift out of stress model: heart rate slows, breath deepens, and crucially, fascia relaxes its tension. Resistance stretching: Traditional stretching usually involves relaxing into a pose, but resistance stretching adds an active component: you contract your muscles while lengthening them. This technique (also known as PNF stretching or eccentric training) engages the fascia more effectively. By resisting against the stretch (for example, pushing your heel down while pulling your toes toward you), the fascia is loaded under tension, which can break up internal cross-links and increase its length and elasticity. It It also stimulates the production of new collagen in a more orderly arrangement due to the tension applied. Yin yoga, in particular, is essentially a fascial release practice: by staying in a pose 3–5 minutes, you give the fascia time to yield (muscles might relax after 30 seconds, but fascia, being more viscous, takes a couple of minutes to truly stretch). This can flush out waste and even purportedly “flush toxins” from the fascia , easing chronic pain and restoring mobility Trauma release exercises (TRE): Use gentle fatigue of certain muscles to trigger involuntary shaking, which can discharge tension in the fascia and muscles, relieving stress. Such shaking or tremoring is thought to let the nervous system reboot and the fascia loosen (much like how gelatin jiggling softens). If you’ve ever had an intense workout and found yourself trembling, you’ve touched on this mechanism. Allowing your body to tremor or gently stretching while shaking can be a profound release. 3. Fuel your fascia with ancestral nutrition Fascia is metabolically active, and made up of collagen-rich proteins, meaning it needs collagen, minerals, and bioavailable nutrients to regenerate and stay pliable. Without the right nutrients, fascia can become brittle, weak, and prone to dysfunction. Consume gelatinous foods and collagen: Our ancestors intuitively nourished their fascia by eating the whole animal: boiling bones, skin, and tendons into bone broth, and slow-cooking meats with connective tissue. These traditional foods are rich in gelatine (cooked collagen) and glycosaminoglycans: exactly what fascia is made of. In the past, cooking down bones and fascia into broth provided a bounty of collagen peptides Fascia is integral to every step and stretch you take, and every emotion you hold. The key is recognising that stubborn pains often live in this hidden web, not just in your muscles. Whether you’re recovering from an old ankle sprain or an emotional upheaval, tending to fascia can help dissolve the barriers that ordinary stretches and workouts never touch, allowing you to discover a body that moves in harmony, bearing neither the weight of past injuries nor the grip of unprocessed stress.

February 13, 2025

5 personal hygiene products that are messing with your fertility

We cradle so many rituals in the name of “self-care”: the morning deodorant swipe, the soothing shampoo lather, or the cherished perfume spritz. Yet behind these everyday moments lurk stealthy disruptors: chemicals that whisper confusing signals to our hormones and nudge our reproductive systems off course. Hormones control ovulation, cycle regularity, sperm formation, and, crucially, the conditions for conception. By meddling in these natural cues, endocrine disrupting chemicals (EDCs) can derail fertility in subtle yet far-reaching ways. Let’s explore five common personal care staples and discover gentler, hormone-friendly swaps 1. Deodorant You lift your arm and glide on a cool stick of deodorant, trusting it to keep you fresh through the day. But that simple act may be delivering more than just a pleasant scent. Many conventional deodorants and antiperspirants contain chemicals that hitch a ride through your skin and into your bloodstream, where they can meddle with hormones. Endocrine disruptors in deodorants operate like a hormonal mirage. Parabens can trick the body into sensing extra estrogen, potentially blunting the brain’s signals that orchestrate ovulation or sperm production. Phthalates can sabotage testosterone synthesis, undermining male fertility, and may also alter thyroid function:essential for reproductive health in both sexes. Over time, these false signals and hormonal imbalances may yield irregular ovulation, menstrual disturbances, or lower sperm count. Fertility friendly swaps Natural deodorants: Opt for deodorants labeled “paraben-free” and “phthalate-free.” Many brands now use natural antimicrobials and absorptive powders (like baking soda, arrowroot, magnesium hydroxide, or charcoal) to combat odour instead of parabens or triclosan Lifestyle tweaks: A diet low in processed foods can alter your body’s chemistry so you naturally sweat less odour. Additionally, giving your underarms periodic breaks (especially at night) allows the skin microbiome to rebalance, potentially reducing odour production over time. 2. Menstrual products Women will use around 11,000 menstrual products in a lifetime. This includes pads, tampons, panty liners, and now alternatives like menstrual cups or period underwear. With such frequent use, it’s worth asking: what exactly is in these products that spend hours in contact with some of the most absorbent tissue in the body? Traditional pads and tampons are often made of cotton or rayon (wood pulp) blends. To appear pristine, they are usually bleached white, a process that in the past produced dioxins as a byproduct. Dioxins are extremely potent endocrine disruptors and carcinogens; even trace amounts matter because dioxins can accumulate in the body over time. Remember, the vaginal canal absorbs chemicals straight into the bloodstream , bypassing the liver’s usual detox. This means any residual dioxin, phthalate (from plastic applicators), or pesticide (from non-organic cotton) can leach into your body, with potential to disrupt cycles and fertility. Fertility friendly swaps Organic cotton: Switch to organic cotton tampons and pads that are explicitly unscented and free of dyes. Organic cotton products avoid pesticide residues and are typically not bleached with chlorine (thus, essentially dioxin-free). Many brands also avoid adding any fragrance or lotions to the product. By using organic, you eliminate a whole slew of potential endocrine disruptors: no glyphosate, no dioxin, no synthetic fragrance, no phthalates (aside from any in plastic applicators, which some organic brands even forego by using cardboard applicators or none at all). This bears repeating: never use scented tampons or pads. 3. Shampoo and conditioner That luxurious lather and lingering fragrance might come at a cost. Many conventional shampoos and conditioners rely on parabens (for shelf life), phthalates (to stabilise fragrances), and sulphates (like SLS for foam). While you may rinse these products out, studies show that even brief contact on our scalp allows some chemical absorption into the bloodstream. Over time, this may contribute to subtle hormonal shifts, from disrupted menstrual cycles to changes in sperm quality. Fertility friendly swaps Clean formulas: Seek out “paraben-free, phthalate-free, SLS-free” shampoos and conditioners. Botanical extracts (like aloe, chamomile, rosemary) plus mild cleansers (coco-glucoside, decyl glucoside) can cleanse effectively without leaving hormone confusion in their wake. Simplify scents: Synthetic fragrance is often where phthalates hide. Opt for lightly scented with essential oils or unscented haircare to reduce chemical load. Egg wash: Some people (aka our founder Niall) embrace the egg-based wash: whisking an egg or two, massaging it into the scalp, and rinsing with cool water. The proteins in eggs help cleanse and condition while avoiding the chemical tangle of conventional products. 4. Perfumes The word “fragrance” on an ingredient list is a black box that may hide hundreds of chemicals, including known endocrine disruptors like phthalates and synthetic musks. Phthalates (especially diethyl phthalate) are commonly used in fragrances to make scents last longer on your skin. In doing so, they also make their presence last longer in you. Fertility friendly swaps Essential oil elixirs: Craft your own signature scent with a blend of therapeutic-grade essential oils diluted in a carrier oil or alcohol. For instance, a couple of drops of jasmine or ylang-ylang essential oil in jojoba oil can create a lovely natural perfume. Because you control the ingredients, you can ensure it’s free of phthalates and synthetics. Remember: Use essential oils judiciously. They are potent plant concentrates. A well-diluted mix (a few drops in a 10 ml roller bottle) will give you a gentle scent. Plant essences like citrus, rose, sandalwood, or peppermint not only smell divine but also often carry mood-lifting or stress-reducing benefits, unlike synthetic fragrances, which have been linked to headaches and irritation (on top of endocrine effects). Phthalate-free labels: When purchasing any scented product (perfumes, body mists, aftershaves), look for those explicitly labeled “phthalate-free”. Enhance natural pheromones: It’s worth noting that our natural scent (clean and free of heavy fragrances) is tied to pheromones that can actually enhance attraction and social communication. Overwhelming those signals with artificial fragrance isn’t always a plus. By using minimal or natural scents, you let your true chemistry speak. And an added perk: you’ll spend a lot less on pricey perfumes 5. Toothpaste We swirl minty foam nightly, trusting it for fresh breath and cavity prevention. But some popular toothpastes have historically used triclosan, an antimicrobial linked to disrupted thyroid function and lower sex hormones. Fluoride, while protective against cavities, can encroach on thyroid health if overconsumed. Parabens sometimes sneak into specialty formulas, acting as estrogen mimics. Fertility friendly swaps Oil pulling: Swish coconut for 10–15 minutes to reduce bacteria without any synthetic chemicals. Tongue scraping: Use a stainless steel or copper scraper each morning to remove bacteria and leftover debris from the tongue: helping freshen breath and reduce oral microbes naturally. Choose triclosan-free and fluoride-free options (easily found in most alternative health shops) Each of these swaps might seem small, but collectively they lighten the chemical burden on your reproductive system. Start with one product and over time, your self-care routine becomes a true ally, supporting ovulation, sperm health, and the delicate possibility of new life,

February 08, 2025

Your milk sourcing guide

Given our deep love for all things milk… …it’s a wonder we haven’t yet put together a sourcing guide. But lo and behold, grab a glass and get ready to sip on some wisdom. But first, let us set the scene: Imagine walking at dawn through dewy grass toward a barn. Inside, a calm Jersey cow munches hay as you gently fill a pail with warm, frothy milk. The scent is sweet and the liquid is alive: teeming with the same probiotic richness and creamy goodness our ancestors cherished. For millennia, before factories and processing plants, families around the world started their day with raw, unpasteurised, unhomogenised milk straight from the source. This guide invites you to rediscover that ancestral experience. The nutritional riches of raw milk Raw milk is a living, whole food, often poetically called “white blood” for its vitality. Unlike processed milk, raw milk comes straight from the animal with nothing added or removed, preserving a spectrum of nutrients in their natural state In short, raw milk is a nutrient-dense, enzyme-rich, probiotic powerhouse. It delivers a package of synergistic nutrition as nature intended, a package that is partly unraveled when milk is industrially processed. To appreciate just how processing changes milk, let’s compare raw milk with its modern, treated counterparts. Homogenised vs unhomogenised In raw milk’s natural state, cream rises to the top: a luscious layer of butterfat that pre-industrial families would skim for butter or savour in each creamy sip. What is homogenisation? In blunt terms, it’s a forceful restructuring of milk. The milk is blasted at high pressure through tiny nozzles, violently shattering the fat globules into microscopic fragments. The goal is purely cosmetic: to eliminate the cream line and produce a uniform texture so the milk on store shelves looks consistently smooth and doesn’t separate. Homogenisation doesn’t add or remove ingredients, but it radically alters milk's architecture Structure influences function: those tiny fat particles in homogenised milk behave differently in our bodies. When milk fat is unnaturally fragmented, the normal digestion process is disrupted. Instead of being gradually broken down in the intestines, homogenised fat globules (and the proteins hitchhiking on them) are absorbed more rapidly or even pass through the gut wall partially undigested Pasturised vs unpasturised Pasteurisation, the process of heating milk to kill potential pathogens, was introduced to combat disease in an era of questionable hygiene standards. If homogenisation is a structural shake up, pasteurisation is a fire test. Named after Louis Pasteur, this process involves heating milk (usually to about 72°C for 15 seconds) to kill potential pathogens. But what does this blast of heat do to milk itself? Imagine the delicate emulsion that is fresh milk: loaded with active enzymes, tiny immune proteins, vitamins, and billions of friendly bacteria from the cow and environment. Raw milk is alive in every sense, under a microscope it’s a bustling city of biochemical activity. When we pasteurise, we essentially sterilise this living food And beyond vitamins, there’s the matter of digestion and tolerance: pasteurised milk is one of the most common food allergens, known to trigger sensitivities in many people Consider lactose intolerance: the inability to digest milk sugar lactose. A remarkable thing happens with raw milk: it can “self-digest” to a degree, because it contains lactase-producing bacteria and other enzymes that aid in breaking down lactose. Many people who get cramps or bloating from a glass of store milk report no trouble drinking raw farm fresh milk Raw milk even contains compounds like immunoglobulins and lactoferrin, and diverse microbial flora that some studies suggest can prime the immune system and even correlate with lower rates of asthma and allergies in children A1 vs. A2 Not all milk is created equal, and one of the most fascinating divides is invisible to the naked eye, it’s in the proteins. Specifically, the casein proteins in milk can come in different forms, known as A1 and A2 beta-casein. This tiny genetic variation has big implications. Long ago, all domesticated cows produced A2-type beta-casein, a protein very similar to what’s found in human breast milk and other mammals. But thousands of years ago, a single genetic mutation occurred in European dairy herds, and A1 beta-casein was born This one change (a difference of just one amino acid in the protein chain) spread through certain breeds of cows. Today, most Holstein and Friesian cows, the typical black-and-white cows of industrial dairies, produce a mixture of A1 and A2 casein (or predominantly A1). Meanwhile, old breeds like Guernsey and Jersey cows, and most goats, sheep, and water buffalo, still produce purely A2 casein. It’s a hidden diversity in our milk supply, and it might explain a lot about why some people tolerate certain dairy products but not others. Why does A1 vs A2 matter? The core issue revolves around how these proteins break down during digestion. When A1 beta-casein is digested, it tends to release a bioactive peptide fragment called beta-casomorphin-7 (BCM-7) As the name suggests, this peptide can bind to opioid receptors in the body, the same types of receptors triggered by morphine, though of course at a much milder level. BCM-7 has been shown to potentially slow gut motility and provoke inflammation in the digestive tract A2 beta-casein, by contrast, does not break down into BCM-7. Its amino acid sequence remains intact, and our digestion handles it without releasing that inflammatory opioid fragment. This difference might explain why many people who experience discomfort with standard milk (A1/A2 blend) report no issues when drinking A2 milk. From a holistic perspective, A2 milk is simply closer to the milk our own species makes, and thus closer to what our bodies expect. The perfect food in all of its perfect variations One of the most beautiful aspects of milk is that it’s a universal food with countless expressions. Each species’ milk offers a unique twist on the theme of nature’s perfect nourishment. Cow’s milk: The classic and most common milk on tables worldwide. Beloved by us, and hopefully you too, it needs little explanation. Goat’s milk: Tangy sweet and silky, goat’s milk has been cherished since Biblical times. If cow's milk has ever caused you discomfort, goat's milk may be the perfect alternative. Goat’s milk fat globules are naturally much smaller than those in cow’s milk, and because of its composition, it forms a softer curd in the stomach, aiding digestion. It’s also a touch lower in lactose. Sheep’s milk: Rarely found in the average dairy aisle, sheep’s milk is the secret ingredient behind some of the world’s finest cheeses (think Roquefort or pecorino romano). On its own, sheep’s milk is decadently rich and ultra creamy. For those lucky enough to get it fresh, it’s a heavenly drink. Sheep’s milk is arguably the most nutrient-dense of them all: it can contain nearly double the protein and fat of cow’s milk, and significantly higher levels of essential vitamins and minerals. A treasure trove of nutrients. It’s the perfect food in a very cosy, concentrated form. Buffalo’s milk: For an experience of pure indulgence, buffalo milk delivers. Water buffalo produce milk that is porcelain-white and dramatically creamy. In fact, buffalo milk typically contains around twice the fat of cow’s milk, we’re talking about 8% and upwards fat content. It’s also higher in protein and minerals like calcium and phosphorus than cow’s milk. Nutritionally, it’s a calorie-dense, vitamin rich drink, providing more Vitamin A (hence the brilliant white colour, as buffalo convert beta-carotene to Vitamin A) and calcium than cow’s milk The big question... is raw milk safe? Perhaps the most charged debate surrounding raw milk is not about taste or nutrition, but safety. After all, every benefit of raw milk doesn’t mean much if the milk could make you sick. So, is raw milk safe to drink? Most of the outbreaks on record trace back to milk that was never intended to be consumed raw in the first place: the raw milk that caused deadly outbreaks a century ago in cities came from squalid stables, where sick cows were fed distillery waste, it was a far cry from the fresh, clean milk a farm family would drink themselves. Unfortunately, the legacy of those “bad old days” has coloured public perception of raw milk ever since. Yet when raw milk is produced with rigorous standards: clean equipment and healthy cows, the risk of illness is extremely low, comparable to other common foods. You are statistically more likely to get sick from eating deli meats, seafood, or even fresh produce than from properly produced raw milk. Misconceptions about raw milk safety abound. One common belief is that raw milk is usually teeming with dangerous bacteria. In reality, high quality raw milk often has a robust population of beneficial lactic-acid bacteria that can inhibit the growth of pathogens. Raw milk, when clean, will sour naturally (think kefir or yogurt) rather than putrefy. Raw milk is the product of a profound natural alchemy: grass, water, and sunshine transformed by an animal’s body into a silky nourishment for its young. In choosing to drink raw milk, we tap into that ancient cycle of life and health. We vote for a food system that honours tradition, flavour, and vitality over just shelf life and convenience. Every creamy, delicious sip is a connection to our ancestry and to the earth. Our Organised milk checklist:1. Know your source Source your milk from a farm you trust with impeccable standards. Look for grass-fed herds, clean barn practices, and frequent testing. Raw milk’s safety and nutritional superiority shine brightest when it’s produced by farmers who treat it like the sacred food it is. Don’t hesitate to talk to your farmer or vendor, transparency is a hallmark of quality in the raw milk world. 2. Trust your body's feedback Pay attention to how different milks make you feel. Some people thrive on cow’s milk, while others find goat or sheep milk more agreeable. If you’ve experienced bloating or discomfort with regular milk, try a switch: perhaps to A2 milk, or to goat’s milk. Give your body time to adjust, your body’s feedback is the best indicator of what suits you. Many folks are amazed to discover that what they thought was “lactose intolerance” was actually an intolerance to industrial milk. 3. As close to natural as possible That means unpasteurised, unhomogenised, and from animals raised on their natural diet. If raw milk isn’t accessible or legal in your area, seek low temp pasteurised, non homogenised milk as the next best thing.