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The hormone every man needs more of (Clue: It's not testosterone)

By Brett Nethell

The male hormone that you need to prioritise isn't always the one everyone talks about. While testosterone often steals the spotlight, another hormone, dihydrotestosterone, or DHT, plays a critical role in men's health. DHT is a powerful derivative of testosterone that influences everything from muscle growth and energy levels to libido and overall vitality. Yet many men overlook it, focusing solely on testosterone while neglecting the hormone that actually drives some of the most important male functions.

In this article, we'll break down what DHT is, why it matters, and practical ways to support healthy levels so you can perform, look, and feel your best.

Understanding DHT

Dihydrotestosterone, or DHT, is one of the most potent male hormones in the body. It's a derivative of testosterone, formed when testosterone is converted by an enzyme called 5-alpha-reductase. This conversion is crucial because while testosterone sets the foundation for male characteristics, DHT amplifies many of those effects, making it a key driver of male physiology.

DHT plays a central role in several aspects of male health and development. It's essential for:

The growth of facial and body hair
The deepening of the voice.
Muscle growth
Libido
Cognitive function.

Without healthy DHT levels, men can experience reduced energy, lower sex drive, and diminished physical performance, highlighting why this hormone deserves attention alongside testosterone.

Why optimal DHT levels matter

Optimal DHT levels are about more than just physical appearance, they shape how a man feels, thinks, and carries himself. Men with healthy DHT often experience stronger libido, more consistent energy, and improved muscle tone. They tend to feel more confident without being overbearing, maintaining a calm, collected presence rather than relying on forced bravado. DHT supports mental clarity and focus, helping men navigate challenges with a cool head and steady composure.

Historically, men in previous generations had naturally higher DHT levels, partly due to diets richer in natural fats and cholesterol, more active lifestyles, and less exposure to hormone disrupting chemicals. This hormonal edge contributed to physical resilience, confidence, and an unmistakable presence.

DHT and hair loss?

A common belief is that DHT is the main cause of male pattern baldness. While DHT is present in hair follicles, it isn't the root problem for most men. Hair loss is far more strongly linked to inflammation, poor hormone health, nutrient deficiencies, and lifestyle factors such as stress and lack of sunlight. These issues weaken follicles and disrupt the natural hair growth cycle, making them more prone to shedding. DHT itself is actually essential for healthy male physiology, and without it, men can experience lower libido, less muscle mass, and reduced energy.

This is why drugs like finasteride, which artificially lower DHT, can do more harm than good. While they may slow hair loss for some, they interfere with a hormone that's crucial for overall health. Many men on these medications report side effects such as sexual dysfunction, weight gain, fatigue, mood changes, and cognitive dulling, symptoms that come directly from lowering DHT too aggressively. In short, targeting DHT alone is a blunt approach that ignores the real causes of hair loss and undermines male vitality.

Lifestyle strategies to boost DHT

Boosting DHT isn't about taking shortcuts, it's about creating the right environment in your body so that your hormones can perform naturally.

Exercise is one of the most powerful tools for this. Resistance training, weight lifting, and explosive movements like sprinting stimulate DHT production and other anabolic hormones, while also experiencing novelty and accomplishment/winning keeps your body in a high DHT state.
Sleep and stress management are just as critical. DHT, like other hormones, is produced in cycles that rely on adequate rest. Poor sleep or chronic stress suppresses hormone output and increases inflammation, both of which can drag down DHT levels. Prioritising 8-9 hours of quality sleep, managing stress, and allowing recovery between workouts ensures your hormone system stays sharp
Lifestyle habits also matter. Regular sunlight exposure supports vitamin D production, which in turn helps optimise DHT and testosterone levels. Avoid substances that blunt DHT, excessive alcohol, soy and highly processed foods, because they disrupt your natural hormone balance.

Nutrition for DHT optimisation

Supporting DHT through nutrition starts with eating in a way that fuels your hormones rather than suppresses them. Saturated fats, cholesterol-rich foods, and zinc-dense options like beef, eggs, and oysters provide the building blocks your body needs to produce DHT naturally. Organ meats are another powerhouse, supplying not just cholesterol but fat-soluble vitamins like A, D, E, and K, essential for hormone synthesis and overall metabolic health.

Zinc is critical for the conversion of testosterone to DHT, while vitamin D, produced from sunlight helps maintain optimal hormone balance. Creatine from red meat directly helps boost DHT levels.

Coffee and raw milk which is calcium rich can also help boost DHT levels.

What to avoid to protect DHT

Maintaining healthy DHT levels isn't just about what you include in your diet and routine, it's equally about what you avoid. Certain lifestyle habits and environmental exposures can suppress DHT production or interfere with its function, often without men realising it.

Nutrient deficiencies are a major factor. Low levels of zinc, vitamin D, cholesterol, or fat-soluble vitamins can limit your body's ability to produce DHT, so a poor diet can quietly erode hormone levels over time. Overtraining and chronic exhaustion also have a strong negative impact, as prolonged stress increases cortisol, which suppresses androgen production.
Environmental toxins like BPA and other plastics act as endocrine disruptors, interfering with natural hormone signalling. Foods and compounds like soy, high amounts of grains, excessive alcohol, and seed oils (high in PUFAs) can similarly impair hormone balance. Extremely low-carb diets or chronically restrictive eating can reduce the raw energy available for hormone synthesis.
Chronic stress and inflammation are also major culprits. Inflammatory foods, particularly industrial seed oils, can disrupt hormone production and increase hair loss risk, while stress signals the body to prioritise survival over reproductive hormone output.

The bottom line

DHT is a cornerstone of male health that deserves far more attention than it typically receives. By understanding its crucial role in everything from physical performance to mental clarity, and by implementing the lifestyle, nutritional, and environmental strategies outlined here, you can support healthy DHT levels naturally. The goal is to create the conditions where your body can produce and use this vital hormone optimally. Focus on strength training, quality sleep, nutrient-dense foods, stress management, and avoiding hormone disruptors and you'll be well on your way to feeling, performing, and looking your best.

Published on: November 14, 2025

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6 reasons to stop drinking tap water (and what to drink instead)

We’ve all heard at some point that tap water isn’t ideal. Maybe it was a podcast clip about microplastics, or a friend who swears chlorine wrecked their gut, but knowing what to drink instead is the part no one explains. So we keep drinking it. Turn the tap, fill the glass, ignore the nagging feeling, because the alternative feels unclear, expensive, or simply unrealistic. But between chlorine that disrupts the microbiome, fluoride that interferes with thyroid hormones, microplastics carrying synthetic estrogens, and pipes older than your grandparents, it’s worth looking at what you’re really drinking. So let’s get clear on both pieces...the reasons tap water is worth questioning, and the better options you can turn to instead 1. Pharmaceutical residue One of the most concerning features of modern tap water is the steady rise of pharmaceutical residues. 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One of the clearest warnings comes from nature. Scientists now suspect pharmaceutical pollution is a driving factor behind the feminisation of aquatic wildlife, male fish developing eggs, disrupted mating behaviour, reduced fertility. If animals are responding visibly to these microdoses, it’s difficult to argue that humans are unaffected. 2. Old pipes= heavy metals Even the cleanest municipal water still has one final journey before it reaches your glass... the ageing pipe network beneath our streets. And in the UK, that network is old. Some pipes were laid before antibiotics existed, before the lightbulb was common, before we understood anything about toxic metals and human biology. Yet they still carry the water we drink every day. Across Britain, there are still tens of thousands of kilometres of legacy pipework made from lead, copper, iron and old alloys. As these materials corrode, they shed microscopic fragments into the water, undetectable to the eye, but not to the body. 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Fluoride suppresses thyroid function Fluorinated water was introduced as a public-health strategy, but biologically, fluoride belongs to the halogen family, the same chemical group as iodine. And halogens compete for the same receptor sites. Your thyroid depends on iodine to produce and convert thyroid hormones, especially turning inactive T4 into active T3, the molecule that governs metabolic rate, body temperature, digestion, cognitive clarity, energy production, and menstrual rhythm. When fluoride enters the bloodstream, it can displace iodine from these receptors, quietly slowing the system down. The symptoms often appear gradually: heavier periods, colder hands and feet, a slower bowel, persistent fatigue, trouble concentrating, and that subtle metabolic “dampening” so many women describe without ever connecting it to something as mundane as drinking water. 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The hormone every woman needs more of (Clue: It's not estrogen)

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This is where certain foods can make a real difference. Raw carrot salad is particularly effective for helping remove excess estrogen from the gut. Carrots are rich in fiber, which binds to estrogen in the digestive tract and helps escort it out of the body. They also support healthy liver function and bile flow, which are essential for proper hormone detoxification. Adding a simple raw carrot salad to your daily routine, can significantly aid estrogen elimination and lighten the hormonal load on your body. This ties into the gut-liver axis, a critical relationship where the liver metabolises hormones and toxins, and the gut ensures they are properly excreted. If gut health is compromised, estrogen can be reabsorbed, creating a feedback loop that worsens estrogen dominance. Supporting the gut and microbiome not only helps detoxify estrogen but also improves digestion, reduces bloating, and supports overall hormone balance. 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5 health trends that are silently ageing you

We’re living through the age of health anxiety, supplements stacked on countertops, fasting timers on phones, cold plunges in every garden. The wellness world has become a strange paradox... a culture obsessed with longevity that’s, in many ways, quietly accelerating ageing. The truth is, not everything labelled “healthy” is actually supportive. In fact, some of today’s most popular wellness trends are quietly draining cellular energy, disrupting hormones, and pushing your body into low-grade stress. Let’s look at five of the biggest culprits, and what to do instead. 1. Low fat diet Clean eating is often linked to longevity, yet it’s also tangled up with one of the most harmful nutrition myths of our time...that eating less fat keeps you healthier. This couldn’t be further from the truth. Every cell in your body depends on fat. Your brain is nearly 60% fat. Your hormones, from progesterone to cortisol, are built from cholesterol. Even your skin’s youthful elasticity relies on a steady supply of essential fatty acids and fat-soluble vitamins. When fat intake drops too low, dry skin, brittle hair, anxiety, fatigue, low libido, and irregular cycles aren the outcome. Signs of a body deprived of its most fundamental fuel. The problem isn’t fat, it’s the wrong fats. When natural, stable fats like butter, ghee, and yolks were demonised, they were replaced with “heart-healthy” seed oils, canola, sunflower, soybean, fats so industrial they need chemical solvents to extract. These oils oxidise easily, triggering inflammation and accelerating ageing at the cellular level. What to do instead Switch everything labelled “low-fat” back to its full-fat form, yoghurt, milk, cheese, all of it. Start eating the fatty cuts of meat your grandparents loved, and stop fearing butter. Within weeks, you’ll notice your skin regaining its bounce, your mood stabilising, and your hunger feeling calmer and more predictable. 2. Excessive cold plunge Cold therapy has become the badge of discipline. The shock, the breath hold, the dopamine rush, it feels like a remarkable feat of resilience. And in moderation, it is. Cold exposure can improve circulation, boost brown fat activity, and sharpen mental focus. But here’s the catch... your body can only handle so much stress at once. If you’re already underslept, underfed, or dealing with chronic tension, daily ice baths can push your nervous system into overdrive. Cortisol rises, thyroid function dips, and instead of recovery, you’re burning through reserves. This is especially true in winter, when the body’s already working harder to maintain core temperature. Cold plunging in cold seasons can compound that stress, suppressing metabolism and circulation even further, particularly if paired with fasting, low-carb diets, or high intensity training. What feels invigorating in the moment can, over time, nudge your system into a state of low-grade hibernation… sluggish digestion, cold extremities, and fatigue that no amount of caffeine fixes. For women, cold plunging deserves special care. During the luteal phase and menstruation, the body naturally shifts toward warmth and nourishment. Icing the system during this time, especially full immersion, can disrupt hormonal balance, worsen cramps, and increase exhaustion. What to do instead Cold plunging should be a tool, not a test. It's important that it is always part of contrast therapy, pair cold with warmth, stress with restoration. Two to three times a week, after movement or sauna, is enough to reap the benefits without taxing your system. If your hands and feet stay cold all day or your sleep starts to suffer, that’s your cue. Your body’s asking for warmth, not another shock. 3. Intermittent fasting Intermittent fasting promised to be the cure-all of the modern diet... sharper focus, better digestion, effortless fat loss, and even longevity. And in the short term, it can deliver some of those benefits. However, when the body goes too long without nourishment, it begins to interpret it as famine and cortisol (the stress hormone) begins to rise to maintain blood sugar. Over time, this suppresses thyroid function, downregulates metabolism, and increases cravings or anxiety. For women, the effects can be even more pronounced, disrupted cycles, poor sleep, hair shedding, or an overall sense that the “fasted clarity” has turned into wired exhaustion. What to do instead If you choose to fast, use it as a tool, not a regular part of your routine. Let it arise naturally, on slower mornings when your body isn’t hungry, not through forced restriction. Break your fast with nutrient-dense, grounding meals that stabilise blood sugar, think eggs, broth and healthy fats. And for women, let your cycle lead. During the luteal phase and menstruation, your body’s caloric and mineral needs increase, this is not the time to restrict. Eat regularly, embrace breakfast, and focus on warmth and nourishment. 4. Excessive cardio Long, punishing sessions, daily runs, spin classes, HIIT marathon keep your body locked in a constant state of stress. Cortisol stays high, inflammation lingers, and muscle tissue begins to break down for fuel. Over time, this erodes collagen, slows recovery, and accelerates oxidative stress, the very process that dulls skin, drains energy, and wears out joints. And there’s another cost few talk about: repetition. Performing the same high-impact or cyclical movements every day, whether that's running, rowing or cycling, slowly grinds down cartilage and connective tissue. The body never gets the variation it needs to stay supple. What begins as discipline often ends as stiffness, tight hips, or creaky knees. 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Digestion improves, energy lifts, and the body feels “clean.” But here’s the nuance most people miss... it’s not the absence of animal foods that creates those early results, it’s the absence of junk. Over time, the body’s deeper needs start to show. Collagen repair, hormone balance, mitochondrial energy, these depend on nutrients almost impossible to get in meaningful amounts from plants alone: B12, heme iron, zinc, and retinol (true vitamin A). Without them, the body quietly shifts from cleansing to cannibalising, breaking down its own tissues to stay afloat. What to do instead Naturally, we’d recommend eating high-quality animal proteins, and if you’re here, it’s likely you already do. However, we also understand the desire to minimise animal consumption, or to support friends who do. In that case, a thoughtful alternative (if your ethics allow) is to choose quality over quantity. Focus on the foods that deliver the greatest nutrient return in the smallest portions. Organ meats, for instance, replenish B vitamins, retinol, and iron far more efficiently than muscle meat, meaning you can eat less while nourishing more. Oysters do the same but for the essential zinc and copper that support collagen and hormone balance. And raw dairy, when sourced from regenerative farms that prioritise the care and dignity of their animals, offers a beautiful middle ground. None of this is to take away from these practices. Some, like cold plunging, are rooted in good intention and can be deeply supportive in moderation. Similarly, healthily challenging your own boundaries, building strength, endurance, and resilience is incredible for your longevity. We just want to break the stigma that you have to do more to age better. The key is knowing when it’s growth and when it’s strain, the minute when these habits stop feeling natural and start feeling like obligations. You should never have to push through exhaustion, hunger, or stress in the name of “health.”

How to hike twice as far, without training harder

When you think about hiking, you probably imagine gear, maps, and maybe a few protein bars tucked into your backpack. But what if the real advantage on the trail wasn't in your pack at all, it was on your plate? Most hikers unknowingly rely on processed snacks, energy gels, and packaged so-called performance foods that promise endurance but often leave you drained, bloated, or crashing halfway through the trail. There's a better way, one that doesn't involve wrappers, additives, or questionable tasting dehydrated goods. By returning to nutrient-dense, whole foods, you can fuel your body naturally, sustain energy longer, and recover faster. Rethinking "trail food" When most people think about hiking fuel or any sporting “fuel” for that matter, they picture rows of processed bars, energy gels, or packaged snacks. They're convenient, light, and marketed as "performance food," but they come with hidden costs. Many of these products are loaded with seed oils and preservatives that promote inflammation, which can slow recovery, irritate the gut, and drain energy. On top of that, they're usually stripped of the micronutrients your body actually needs for stamina and resilience. Curious to learn more, read 5 “healthy” exercise supplements that are ruining your gut There's a better way. Real, nutrient-dense foods provide sustained energy without the crash. Consider these whole-food alternatives: Grass-fed meat sticks or jerky, portable protein that won't spoil Fresh or dried apples, natural sugars plus fibre for steady energy Pre-cooked organ meats, nutrient density in a compact form Raw honey, quick, clean fuel when you need it most These keep blood sugar stable, nourish the gut, and support long-term endurance, all without the additives and inflammatory oils that processed snacks rely on. More than just water Just as important as what you eat is what you drink, and how you drink it. Most hikers grab plastic bottles filled with tap water and assume they're hydrated but there's a far better approach. Spring water is ideal when you can access it. It contains naturally occurring minerals that support hydration at the cellular level, unlike tap water that's been stripped of these beneficial compounds, then processed through chlorine and fluoride. When spring water isn't available, the next best option is filtered water with a pinch of quality sea salt added to restore essential minerals and electrolytes. Speaking of salt, it's not the enemy, it's essential. When you're sweating on the trail, you're losing sodium and other electrolytes that need to be replaced. A small pinch of unrefined sea salt in your water or sprinkled on your food helps maintain proper hydration, supports nerve function, and prevents the fatigue and cramping that come from electrolyte depletion. For variety and additional nutrients, organic fruit juice can provide quick energy along with vitamins and minerals. Mix it with water for a natural, effective hydration drink. As for containers, yes, glass bottles or stainless steel are heavier than plastic, but they don't leach chemicals into your water, especially when exposed to heat or sunlight, and they keep your water tasting clean and pure. If you're committed to putting real, unprocessed food into your body, it makes sense to drink from containers that won't contaminate your water with plastic residues. The extra weight is a trade-off for truly clean hydration. Minimalist packing, maximal impact Packing for a hike doesn't have to mean lugging dozens of bars, gels, and processed snacks. The smartest hikers know that real, nutrient-dense foods can deliver more energy, support recovery, and take up less space in your backpack. Beef jerky, fresh or dried fruit, raw honey, or even gelatine cubes can all fit neatly into your pack without sacrificing nutrition. These foods are lightweight, long-lasting, and packed with protein, fat, and essential micronutrients, everything your body needs to sustain energy and recover after a long day on the trail. The key is efficiency: fewer snacks, higher-quality calories, and better results for both performance and recovery. By choosing real, compact foods, you're not just carrying fuel, you're carrying an advantage that processed snacks can't touch. A smaller pack, smarter food, and a body that performs at its best. The ancestral perspective For millennia, humans didn't reach for packaged energy bars, gels, or processed snacks. Consider the early hikers and explorers of the 1800s and 1900s, or indigenous tribes who travelled vast distances while living off the land. They didn't have access to "performance gels" or protein bars, yet they covered incredible distances with remarkable endurance. They relied on dried meats, foraged berries, and whatever whole foods the land provided. Their bodies adapted to real nutrition, not manufactured convenience. By taking cues from these time-tested dietary patterns, we can fuel our hikes in a way that's aligned with our biology. Modern convenience may be tempting, but the foods that sustained our ancestors remain some of the most effective tools for energy, performance, and long-term resilience on the trail. Endurance starts before you hit the trail Endurance isn't built solely on miles or hours of training, it's built in the kitchen long before you lace up your boots. Relying only on physical training while neglecting nutrition is a shortcut to fatigue, poor sleep, and constant hunger. Your body needs real, nutrient-dense foods consistently to store energy, repair tissue, and support mitochondrial function, the very cellular machinery that keeps you moving mile after mile. When you fuel properly off the trail, you're essentially "banking" energy. Carbs, fats, and proteins build reserves that allow your body to perform at its best during hikes, maintain steady energy, and recover quickly afterward. On the other hand, over-reliance on training while skimping on nutrition leads to faster depletion of glycogen stores and nutrients, as well as slower recovery, making even moderate hikes feel exhausting. When you regularly include organ meats in your diet, you’re fortifying for the days and weeks ahead. Organs like liver, heart, and kidney are rich in B vitamins, iron, zinc, and CoQ10, the compounds your mitochondria use to create clean, lasting energy. They strengthen your blood oxygenation, support recovery, and keep your nervous system steady under stress. This is why traditional cultures could trek, hunt, and endure for days without modern "fuel.” The bottom line... Stamina goes far beyond just about training. It's requires having a body full of nutrient stores, low inflammation, solid gut health, and balanced hormones. Being outdoors but eating a very unnatural processed bar or gel isn't making the most of the outdoors. By choosing real foods over processed alternatives, you're giving yourself the ultimate survival advantage: energy that lasts, resilience that shows, and a body ready for the demands of the trail.

5 reasons Erling Haaland drinks raw milk

When one of the world’s most elite footballers posts a YouTube video collecting raw milk straight from the farm, people notice. But behind the clickbait headlines and shock lies something simple, Haaland is doing what humans have done for centuries. Here’s why it makes sense... 1. It contains lactase Interestingly, many people who are “lactose intolerant” find they can drink raw milk without any issue. The reason? It still contains the very enzyme needed to digest it. Pasteurisation destroys this lactase, leaving the body to do the work alone (and often struggling), which then leads to the bloating, gas, and discomfort often labelled as lactose intolerance. Raw milk, on the other hand, still contains the enzymes and live bacteria that assist with lactose digestion. In other words, the problem isn’t the lactose itself, but the fact that we’ve stripped milk of the biological tools that make it digestible. 2. It’s nature’s original probiotic Long before probiotic capsules lined health store shelves, humans were getting their gut support straight from the source, raw milk. Raw milk naturally contains a diverse ecosystem of beneficial bacteria, including species like Lactobacillus, Leuconostoc, and Bifidobacterium. These are the same microbial strains now isolated and freeze-dried into commercial probiotic supplements, but in raw milk, they exist as part of a complete, living system. These microbes don’t just “sit” in milk, they actively interact with it. They consume lactose, produce lactic acid, and secrete antimicrobial compounds that inhibit harmful bacteria. This self-protective ecosystem is one reason properly sourced raw milk, from healthy, grass-fed cows and clean milking conditions, tends to stay fresh longer than expected, often naturally fermenting into kefir rather than spoiling. When this bacterial diversity enters the human gut, it helps seed and support the microbiome, the vast microbial network that influences digestion, immunity, and even mental health. Modern research shows that these bacterial species can improve the gut barrier, modulate inflammation, and enhance nutrient absorption, all vital for recovery and performance. 3. It supports healthy testosterone For an athlete like Erling Haaland, hormones are the invisible architecture of performance. They dictate energy, muscle growth, recovery, mood, and resilience, and raw milk supports that entire network. Raw milk is rich in the very building blocks of hormonal health… saturated fats, cholesterol, and fat-soluble vitamins (A, D, E, and K2). These are the raw materials your body uses to synthesise hormones like testosterone, progesterone, and cortisol, the key regulators of strength, stress response, and recovery. For Haaland, this means supporting healthy testosterone production, essential for muscle repair, bone density, drive, and endurance, without relying on artificial supplementation. The cholesterol and saturated fats in raw milk act as hormonal precursors, while its vitamin A and iodine content nourish the thyroid, the metabolic command centre that governs energy output and cellular repair. Vitamin K2, found abundantly in the butterfat of milk, ensures that calcium is directed to bones and teeth, not arteries, a subtle but crucial piece of long-term vitality for any athlete 4. It strengthens immunity A constant flu is not a useful ally for an athlete. When your body is your career, every sore throat, sniffle, or inflammatory flare-up steals energy that should be going toward recovery and growth. And yet, in a world of ultra-processed convenience foods, immune resilience has become the exception, not the norm. Raw milk offers an ancient solution to a modern vulnerability. It’s packed with immunoglobulins, lactoferrin, lysozyme, and cytokines, the bioactive compounds that form the body’s first line of defence. Lactoferrin, for instance, binds to iron, depriving harmful bacteria of the fuel they need to grow, while immunoglobulins (IgA, IgG, IgM) patrol the gut lining, neutralising pathogens before they enter the bloodstream. Lysozyme acts like a natural antibiotic enzyme, breaking down bacterial cell walls without harming beneficial microbes. And that’s the beauty of raw milk, it doesn’t just “boost” the immune system, it regulates it. It creates a state of resilience rather than overreaction. For an athlete like Haaland, that means fewer infections, faster healing, and less chronic inflammation, the hidden saboteur of endurance and performance. 5. It’s the ultimate ancestral recovery drink Before laboratories invented sports nutrition, there were farmers, herders, and warriors who knew this intuitively. After long days of labour, they drank milk in the evening, when cows were milked at dusk, and the body was already shifting toward rest. The tryptophan and calcium in raw milk work synergistically to support melatonin production, guiding the body into deeper sleep and more complete tissue repair. Even the natural sugars in raw milk serve a purpose… they help replenish liver glycogen, allowing the body to balance stress hormones overnight. For an athlete like Haaland, this translates to more than just stronger muscles, it means recovery that syncs with the body’s natural rhythms. The kind of regeneration you can’t measure on a smartwatch, but that you can feel…calmer nights, steadier mornings, and a body that knows how to rebuild itself.

6 hidden truths about your lymphatic system

You're drinking enough water. You're eating clean. You're even exercising regularly. Yet somehow, you still wake up puffy, battle brain fog by midday, and feel exhausted despite doing everything right. The problem might not be what you're doing. It might be what's not moving. Your lymphatic system is working 24/7 to clear cellular waste, filter toxins, and keep your immune system sharp. But unlike your heart-driven circulatory system, the lymphatic system has no pump. It relies entirely on you to keep it flowing. And when it stagnates, everything from your energy to your immunity pays the price. 1. It's your body's first detox system Every single cell in your body produces waste. That waste doesn't go directly into your bloodstream; it gets dumped into your lymph fluid first. Think of the lymphatic system as your body's garbage collection service, with over 700 nodes acting as sorting centres throughout your network. When this system flows smoothly, waste gets filtered, toxins get eliminated, and you feel light, clear, and energised. But when it becomes congested, that cellular garbage starts piling up in your tissues. The result is a cascade of symptoms most people never connect: persistent puffiness, stubborn inflammation, skin breakouts, histamine issues, stubborn fat, water retention, brain fog, low energy, and even digestive issues. Most people are walking around with a sluggish lymphatic system but are looking to other areas to solve their problems. Without a healthy flowing lymphatic system our body struggles. 2. You need to move it manually Here's the fundamental truth about your lymphatic system: it only moves when you do. There's no heart pumping lymph through your vessels. Instead, the system depends on muscle contractions, deep breathing, physical movement and gentle massage to circulate fluid and push waste toward drainage points. This means a sedentary lifestyle isn't just bad for your fitness. It's directly causing lymphatic stagnation. The less you move, the less your body can clear toxins. In our increasingly toxic world, supporting lymph flow has become crucial for maintaining basic health. The fix doesn't require intense workouts. Even gentle activities like walking, stretching, or light rebounding can keep your lymph moving efficiently. Consistency matters more than intensity. 3. Tension & inflammation can block the flow Chronic muscle tension and tight fascia don't just cause discomfort; they physically restrict lymph circulation. Pay special attention to your neck, shoulders, jaw, diaphragm, and lower back. These areas contain critical lymphatic pathways that, when compressed, can affect drainage to vital organs like your liver, gut, and brain. Inflammation in the gut can also impair lymphatic function, creating a vicious cycle. Restricted flow leads to fluid retention, morning puffiness, and that persistent brain fog that no amount of coffee seems to fix. Gentle massages in these areas along with proper posture, stretching, and relaxation techniques help release these blockages. Nutrients like magnesium support muscle relaxation, which in turn allows lymph to flow more freely. Sometimes the simplest interventions make the biggest difference. 4. Your brain's overnight cleaning crew While you sleep, your brain activates its own lymphatic system called the glymphatic system. During deep sleep, this system flushes out metabolic waste and neurotoxins that accumulated throughout the day. It's essentially your brain's nightly maintenance cycle. Poor sleep quality, chronic stress, and a lack of electrolytes all impair this cleansing process. The result? You wake up foggy, irritable, and mentally sluggish, even after eight hours in bed. Your brain never got the deep cleaning it needed. Blue light exposure disrupts natural melatonin production, making it harder to fall and stay asleep. Combine this with magnesium deficiency and inadequate nutrition, and you're essentially blocking your brain's detox pathway every single night. Prioritising restorative sleep isn't just about feeling rested; it's about giving your brain the chance to clear the clutter. 5. The gut-lymph-hormone connection About 70% of your lymphatic tissue surrounds your intestines in what's called GALT (gut-associated lymphoid tissue). This means your gut health and lymphatic function are intimately connected. When you have leaky gut or chronic digestive issues, you're overloading your lymph system with inflammatory debris. But the connection goes even deeper. When lymph becomes congested, your liver and endocrine glands get backed up too. This slows hormone clearance and can worsen estrogen dominance, thyroid sluggishness, and low testosterone symptoms. That stubborn hormonal imbalance you've been battling might actually be a drainage problem. Work to heal the gut while focusing on your lymph daily. 6. Simple practices that make a difference Supporting your lymphatic system doesn't require expensive treatments or complicated protocols. What matters most is consistency with simple, effective practices: The Dr. Perry big six stimulation points: Tap, rub, and perform gentle circular motions on your clavicles, jaw and upper neck, both armpits, stomach, groin, and back of knees. These areas contain major lymph node clusters that respond well to manual stimulation. Rollering: Gently roll over your body with a wooden roller, especially your calves, thighs, glutes, and upper back. This channels and pushes stagnant fluid toward drainage points. Legs-up-the-wall: Lie on your back with your legs vertically against a wall for 20 minutes. This simple inversion reverses gravity's effect on lymph flow, draining fluid from your lower body while calming your nervous system. Perfect for winding down at the end of the day. Sauna and hot-cold therapy: Sweating directly eliminates lymphatic waste through your skin. Alternating between hot and cold water creates rhythmic contractions in your vessels, helping flush toxins through their pathways more efficiently. Rebounding: Gentle bouncing on a mini trampoline for just 5-10 minutes is one of the most effective lymph-pumping activities available. The brief moments of zero gravity during each bounce create pressure shifts that move lymph in every direction. Alternatively just jump on the spot! Daily walking: A simple 20-30 minute walk naturally activates lymph flow through calf and thigh contractions. It's free, accessible, and profoundly effective for maintaining long-term detox balance. What to expect when lymph starts moving When you first start actively supporting lymph flow, don't be alarmed if you experience temporary detox symptoms. Skin breakouts, increased bowel movements, frequent urination, and even mild lightheadedness are common. This is your body finally clearing accumulated waste. These symptoms typically pass quickly as your system finds its new rhythm. Stay hydrated, keep moving, and trust the process. When your lymph is flowing properly, you'll notice clearer skin, reduced puffiness, better digestion, improved mental clarity, and genuine, sustained energy. Your body already knows how to heal itself. Sometimes it just needs you to clear the pathways and let it do its work. The best part? You don't need to overhaul your entire life. Start with one or two practices from the list above and build from there. Your lymphatic system will respond quickly, and the improvements you feel will motivate you to keep going. Movement, hydration, and consistency. That's the formula. Your body is already designed to thrive. Give your lymphatic system the support it needs, and watch everything else fall into place.

More than just a supplement

All-in-one, 100% grass-fed beef protein powder, enriched with collagen, colostrum and beef organs. Designed to replace multiple supplements using whole-food nutrition.

Inside organised

Beef Protein

Bovine Collagen

Bovine Colostrum

Bovine Organ Complex

(Liver, Heart, Kidney, Spleen, Lung)

Celtic Sea Salt

Raw Honey

Maple Syrup

Organic Dates

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Blue packaging for the 'Organised' whole food organ blend product, emphasizing nutrition and longevity benefits.

NO SUGAR ADDED

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NOTHING ARTIFICAL

NO STEVIA OR ERYTHRITOL

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