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Your milk sourcing guide

By Kaya Kozanecka

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.

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5 food pairings that instantly boost nutrient absorption

Nutrition is symbiotic. Every meal has the potential to be more than just fuel, it can be a synergy of nutrients, amplifying digestion, absorption, and bioavailability. Certain vitamins, minerals, and compounds work together in ways that unlock their full potential, while others may be lost without the right nutritional support. Let’s explore five powerful food combinations that elevate your nutrient intake and make every bite deeply nourishing. 1. Raw milk & raw honey Raw milk is a living food, rich in enzymes, probiotics, calcium, and fat-soluble vitamins, but when combined with raw honey, it transforms into a gut-healing, immune-supporting elixir. Raw honey is loaded with prebiotics, antimicrobial compounds, and enzymes that enhance digestion and feed beneficial gut bacteria. Paired with the probiotics in raw dairy, it creates an environment that improves nutrient absorption, supports the immune system, and stabilises blood sugar naturally. To make this pairing delicious: Stir raw honey into a glass of raw milk, blend them into a nourishing tonic, drizzle honey over raw yogurt or even make a creamy panna cotta or ice cream. 2. Bone broth & fermented vegetables Bone broth is nature’s collagen supplement, packed with glycine, proline, and gut-healing minerals. But its benefits skyrocket when paired with fermented foods. Why? The probiotics in ferments pre-digest nutrients, making minerals like calcium, magnesium, and phosphorus in the broth even more bioavailable. Glycine (found in broth) also works synergistically with probiotics to reinforce the gut lining, improve digestion, and reduce inflammation. This combination supports hormonal balance, metabolic health, and deep-rooted nourishment. To make this pairing delicious: Sip bone broth alongside a meal with fermented vegetables, stir a spoonful of sauerkraut into soup, or enjoy a warm mug of broth with a side of pickles for a mineral-rich, gut-friendly boost. 3. Beef liver & vitamin C Beef liver is the most nutrient-dense food on the planet, loaded with bioavailable iron, vitamin A, B vitamins, and essential minerals. But to fully absorb its iron content, it needs a key player: vitamin C. Heme iron (the type found in animal foods) is already highly absorbable, but when paired with vitamin C, its uptake increases significantly. Vitamin C reduces iron-blocking compounds (like phytic acid) and converts iron into a more bioavailable form, making this combination essential for energy production, oxygen transport, and overall vitality. To make this pairing delicious: Try squeezing some lemon on sauteed liver, or have a glass of orange juice or berries on the side to keep it super simple 4. Grass fed butter & root vegetables Fat-soluble vitamins, A, D, E, and K2, depend on fat for absorption. Root vegetables like carrots, sweet potatoes, and beets are rich in beta-carotene (a precursor to vitamin A), but they need healthy fats to convert into their active form (retinol). Adding grass-fed butter or ghee to root veggies enhances vitamin absorption, stabilises blood sugar, and supports hormone production. The result? Better skin, stronger immunity, and deep cellular nourishment. To make this pairing delicious: Roast carrots in butter, mash sweet potatoes with ghee, or toss beets in a creamy, high fat dressing for maximum nutrient retention. 5. Eggs & bitter greens Bitter greens like dandelion, rocket and watercress contain bitter compounds that stimulate bile production, which aid in the digestion and absorption of fats and fat-soluble vitamins. Additionally, the vitamin K1 found in bitter greens is more effectively converted into K2 when consumed with dietary fats, which supports bone health, blood clotting, and cardiovascular function. This combination also aids detoxification, as bile flow helps remove excess hormones and waste products, making it particularly beneficial for hormonal balance and metabolic efficiency. To make this pairing delicious: Scramble eggs with sautéed dandelion greens and a dash of apple cider vinegar to further support digestion, or enjoy soft-boiled eggs alongside a rocket salad Your body speaks in nutrients, in enzymes, in compounds that only come alive when paired with their perfect match. The key to true nourishment isn’t just in what you eat, it’s in how those foods converse, complement, and complete one another

8 signs your body needs more collagen

Collagen is the scaffolding that holds your body together, a structural protein woven into your skin, joints, gut lining, and connective tissues. But as we age (or face nutritional deficiencies, stress, and environmental toxins), collagen production naturally declines. The result? A cascade of symptoms that signal your body is craving this essential protein. If you’ve noticed any of the following, it may be time to replenish your collagen stores. 1.⁠ ⁠Your gut gives you no peace A strong gut lining is the difference between nutrient absorption and systemic inflammation. And guess what holds the intestinal walls together? Collagen. The gut lining is only one cell thick, a fragile barrier between you and a flood of undigested food particles, bacteria, and toxins. When that barrier weakens (a condition known as “leaky gut”), inflammation skyrockets, leading to bloating, food sensitivities, and autoimmune flares. Glycine, one of collagen’s primary amino acids, is essential for sealing the gut lining. It reduces intestinal permeability, helps repair damaged tissue, and even stimulates stomach acid production, ensuring food is properly broken down instead of fermenting in the gut. 2. Your sleep isn't refreshing You know those nights where you sleep eight hours but still feel like a zombie? That’s a glycine problem. Glycine, found abundantly in collagen, plays a critical role in deep sleep. It lowers body temperature, which signals the nervous system to shift into rest mode. It also acts as an inhibitory neurotransmitter, calming the mind and easing anxiety. In a clinical sleep study, glycine was found to help people fall asleep faster and enter deep sleep more quickly. It even enhanced cognitive function the next morning, meaning no more groggy, caffeine fuelled mornings. 3. Your joints sound like a haunted house Joints should be silent. No clicks, no cracks, no deep groans of protest. If your hips feel stiff in the morning, or your knees limit your mobility during exercise, that’s cartilage breakdown in action, and cartilage is almost entirely made of collagen. Cartilage is the body’s natural shock absorber. When it starts wearing away, bones rub together, triggering inflammation and pain. In ancestral diets, collagen was replenished daily through nose-to-tail eating. Now? We eat muscle meats stripped of connective tissue, leaving our joints starved. 4. Your hair and nails break off If your once-thick locks are shedding more than usual, or losing their usual shine, your body might be struggling to maintain its collagen stores. Collagen provides the raw materials, amino acids like proline and glycine, that fortify hair structure, anchoring strands at the root and keeping them strong and supple. The same goes for your nails. Brittle, peeling, or slow-growing nails aren't just an inconvenience, but instead hint that your body is missing the foundational proteins needed for keratin production, the very substance that makes nails tough and resilient. 5. Your wounds take forever to heal Collagen is essential for tissue regeneration. If you notice that cuts, scrapes, or bruises are taking longer to heal than they used to, it’s a clear sign your body is lacking the raw materials needed for repair. Collagen helps form new connective tissue, meaning that wounds heal faster, scars are less pronounced, and even gut or muscle injuries recover more efficiently. 6. Your skin doesn't feel bouncy Your skin is a record of nourishment, stress and time. Collagen forms a tightly woven triple-helix structure, giving skin its tensile strength and ability to resist sagging. It also works alongside hyaluronic acid to maintain moisture and elasticity. When collagen levels are abundant, skin remains smooth, plump and resilient. But when those levels drop, the scaffolding beneath your skin starts to collapse. Without its dense, fibrous structure, skin thins out, struggles to hold onto water, and loses its ability to spring back. Thus, fine lines develop into creases, the skin becomes drier and loses its ability to bounce back. 7. You constantly feel on edge Glycine, found abundantly in collagen, is one of the body’s most calming neurotransmitters. It functions similarly to GABA, helping to reduce anxiety, balance mood, and quiet an overactive nervous system by binding to receptors in the brainstem and spinal cord, regulating excitatory signals and promoting parasympathetic (rest-and-digest) activity. When glycine levels are low, nervous tension builds, making it harder to unwind. Cortisol lingers, and sleep becomes fragmented, leaving you wired yet exhausted. 8. Your muscles feel weaker (despite training) When strengthening your muscles, you are constantly overwhelmed by mention of the importance of protein. But it’s also crucial to consider the type of protein needed. Collagen makes up 30% of muscle mass, acting as the connective tissue that holds everything together. Without it, muscle fibres fray, recovery slows, and workouts feel harder than they should. It also plays a critical role in tendon and ligament health, ensuring muscles remain anchored and protected from strain. Hydroxyproline, a rare amino acid found in collagen, is essential for muscle repair. It helps stimulate creatine synthesis, which fuels muscle growth and endurance. Athletes who supplement with collagen experience faster recovery, increased strength, and better muscle retention. The road to replenishment If any of the above resonate, fear not, as collagen loss isn't irreversible. Reclaim what's lost Before industrialised food stripped our diets of collage, we ate nose-to-tail, skin bones and connective tissues includes. Today you can bring those traditions back: Bone broth: The gold standard for natural collagen. Simmering bones, cartilage, and marrow extracts gelatine, glycine, and proline, key building blocks for collagen synthesis. Skin-on meats: Chicken thighs, pork belly, and wild-caught fish with the skin left intact offer naturally occurring collagen. Organ meats: Liver, heart, and kidney provide glycine and proline, crucial for collagen formation Egg membrane: Found in the thin layer inside eggshells, this is a rich source of type I collagen, the same type found in human skin. Halt the breakdown Collagen doesn't just disappear, it's actively broken down by modern habits. To slow this process Cut out processed foods: Industrial oils and ultra-processed foods trigger inflammation, accelerating collagen degradation Lower stress: Chronic cortisol elevation halts collagen production and speeds up tissue breakdown Train your body to regenerate collagen Strength training: Resistance exercises increase fibroblast activity, leading to stronger joints, bones and skin Cold therapy: Cold exposure (ice baths, cold showers) boost circulation and signal collagen synthesis Sunlight: Morning sunlight regulates hormones like melatonin and growth factors essential for collagen renewal Deep sleep: Collagen production peaks between 10pm and 2am. Prioritise quality sleep to maximise regeneration. The road to replenishment is one of reconnection, reclaiming the wisdom of ancestral diets, protecting your body from unnecessary wear, and tuning into the natural cycles of renewal.

5 things only healthy people know

Ever wonder why some people just radiate health, a vibrant wellbeing that feels almost magnetic? Here’s the secret: they’re not doing anything extreme. They’ve simply tapped into timeless truths about how the body thrives. These truths might seem obvious, but they only make sense once you’ve experienced how good your body is designed to feel. 1. Ingredients > calories Counting calories means nothing if the ingredients in your food are working against you. 90 calories sells a lot better than 30 ingredients. The modern obsession with calorie counting has blinded us to the real measure of food: its nutrient density. Healthy people understand that the quality of your food matters more than the quantity. Nutrient density vs. empty calories: Processed foods, stripped of critical vitamins, minerals, and amino acids, starve your body on a cellular level, leaving it unable to function optimally. In contrast, whole foods like grass-fed liver, bone broth, and raw dairy are packed with bioavailable nutrients that repair and fuel your body immediately, supporting energy, immunity, and cellular regeneration Inflammation from additives: Preservatives, artificial flavors, and industrial trans fats fuel chronic low-grade inflammation, a silent disruptor linked to gut dysbiosis, metabolic disorders, and autoimmune diseases. These additives strain your immune system and promote oxidative stress, creating a vicious cycle of poor health Hormonal impact: Processed foods wreak havoc on hormonal balance by introducing endocrine disrupting chemicals like BPA and phthalates, which mimic estrogen and lead to imbalances such as estrogen dominance. Refined seed oils, high in omega-6 fatty acids, amplify chronic inflammation, impairing the hypothalamic-pituitary-adrenal (HPA) axis and disrupting the delicate interplay of cortisol, thyroid hormones, and progesterone, leading to fatigue, irregular cycles, and hormonal chaos. 2. Nothing tastes as good as being healthy feels Once you feel what true health is like, you’ll realise no cookie or fizzy drink can ever compete. Being healthy isn’t restrictive… It’s freeing. Dopamine and cravings: Processed foods are engineered to hijack your brain’s reward system by delivering an intense dopamine rush. However, this creates dependence and diminishes your baseline ability to feel pleasure Metabolic freedom: When your body functions optimally: balanced blood sugar, efficient digestion, and sufficient energy production, you experience true freedom. Research shows that metabolic flexibility (the ability to switch between burning carbs and fats for fuel) is a hallmark of health. 3. It’s hard to overeat real food Whole foods are inherently satiating because they nourish your body, not just fill your stomach. Satiety mechanisms: Foods rich in protein, fibre, and healthy fats activate hormones like leptin, which signals fullness to your brain. Compare this to refined carbs that bypass these mechanisms and encourage overeating . Ancestral nutrition: Ancestral diets, built on organ meats, raw dairy, and fermented foods, were inherently self-regulating because they met the body’s needs with every bite. 4. A healthy body smells clean Your body’s natural scent is a reflection of its internal state and metabolic processes. When your diet and lifestyle reduce the toxic load on your system, your scent becomes cleaner and more neutral, a sign of a balanced, well-functioning body. Gut health and odour: The gut microbiome plays a significant role in body odour through the metabolites it produces. Certain gut bacteria metabolise dietary compounds, producing volatile organic compounds (VOCs) that influence body odor. Diets high in artificial ingredients, processed sugars, or alcohol can lead to the production of unpleasant-smelling VOCs Detoxification through sweat: Sweat is one of the body’s primary detox mechanisms, expelling waste products like urea, ammonia, and salts. When the liver and kidneys are overburdened by synthetic additives, preservatives, or excess alcohol, the body often relies more heavily on sweat for detoxification, which can lead to stronger, unpleasant odours. 5. The sun isn’t your enemy While modern culture often vilifies sun exposure, it’s a cornerstone of health when embraced wisely. Circadian rhythm regulation: Morning sunlight exposure helps regulate your circadian clock by triggering the release of cortisol (wakefulness hormone) and melatonin (sleep hormone). This balance improves sleep, mood, and energy . Vitamin D production: Vitamin D, synthesised from UVB rays, is essential for immunity, hormone health, and bone density. Studies suggest that low Vitamin D levels correlate with higher rates of chronic disease and depression . Mitochondrial health: Sunlight penetrates the skin and activates cytochrome c oxidase in mitochondria, boosting energy production and reducing inflammation at the cellular level

5 foods you think are healthy (but are ruining your gut)

The path to wellness is often paved with your good intentions, but also clever (and insidious) marketing. But what if some of the foods you’ve been reaching for in pursuit of wellness are silently sabotaging your gut? Let’s dive into five common culprits hiding in plain sight, unravel why they might be harming your gut, and explore nourishing alternatives. 1. Plant based milk Almond, oat, and soy milk have cemented their place as go to dairy alternatives, often praised for their plant based credentials. But take a closer look at the ingredient label. These alternatives are often laden with emulsifiers like carrageenan and gums, such as xanthan and guar. While these additives improve texture, studies show they disrupt the gut lining and encourage dysbiosis, a microbial imbalance that can lead to inflammation, bloating, and even leaky gut. Oat milk, in particular, can be problematic due to its high glycemic index and residual glyphosate (a herbicide linked to gut disruption) from conventional oat farming. What to choose instead: Raw milk, a time-honoured superfood celebrated for its exceptional benefits for gut health. Raw milk retains its full spectrum of probiotics, enzymes, and natural fats, making it a powerhouse of nutrition. The living enzymes in raw milk, such as lactase, aid in digesting lactose, offering relief to those who may struggle with conventional dairy. Meanwhile, its probiotics, beneficial bacteria like lactobacillus and bifidobacteria, help populate the gut microbiome, fostering balance, reducing inflammation, and supporting digestion. Raw milk also provides bioavailable vitamins and minerals, including calcium, magnesium, and phosphorus, which are essential for maintaining a robust gut lining and preventing issues like leaky gut. Its natural fats act as a soothing balm for inflamed tissues, while its immunoglobulins strengthen gut-associated immune function, offering protection against harmful pathogens. For those unable to tolerate dairy altogether, a homemade version of your favourite nut milk offers a viable alternative, while coconut milk (free from stabilisers or additives) is another gentle and creamy option. 2. Protein bars and shakes Touted as quick, easy sources of protein, many protein bars and powders come with a side of gut disruption. Artificial sweeteners like sucralose and aspartame are common offenders, altering the gut microbiome and potentially contributing to glucose intolerance. Sugar alcohols such as erythritol and maltitol, though low-calorie, can ferment in the gut, causing bloating and discomfort. Processed protein isolates (e.g., whey isolate or soy protein) often lack the cofactors found in whole foods, making them harder to digest. What to choose instead: Stick to whole food based protein sources. Hard boiled eggs, grass-fed jerky, cottage cheese, parmesan or a smoothie made with minimally processed, nutrient-dense options like Organised (our blend of beef protein, colostrum, and organ meats) can provide the energy you need without the gut disruption. 3. Raw vegetables and salads The wellness world praises raw veggies for their fibre content and low calorie profile, but they can wreak havoc on sensitive guts. Their tough cellulose walls are difficult to break down, leading to fermentation in the gut and symptoms like bloating, gas, and pain. This is particularly true for cruciferous vegetables like kale, broccoli, and cauliflower when consumed raw. What to choose instead: Gently cooked vegetables are easier on the digestive system and still provide an abundance of nutrients. Steam, roast, or sauté your veggies, and pair them with healthy fats like olive oil or ghee to enhance nutrient absorption and gut support. But why stop there? Elevate your gut supportive diet with fermented vegetables. Traditional ferments like sauerkraut, kimchi, or pickled beets are rich in probiotics that fortify the gut microbiome, helping to balance microbial diversity and reduce inflammation. These tangy treasures also provide a dose of enzymes that aid in breaking down food, easing the digestive process, and allowing your gut to absorb nutrients more effectively. 4. "0 calorie" cooking sprays The industrial processing of the oils in these sprays makes them harder for your body to break down, potentially clogging up your digestive system. Cooking spray is often packed with refined oils like canola or soybean, propellants such as propane or butane, and emulsifiers like lecithin, all of which can irritate your gut. These oxidised omega 6 rich oils fuel inflammation, while the additives and synthetic compounds disrupt your gut microbiome, leaving room for harmful bacteria to thrive What to choose instead: Grass fed butter, ghee, and tallow are rich in stable saturated fats that can withstand high heat without oxidising, making them ideal, delicious, and deeply nourishing for cooking. 5. In fact, "0 calorie" anything In chasing the illusion of "0 calories," we sacrifice everything that makes real food nourishing and restorative. Treats like zero-calorie hot chocolate may sound like a dream come true, but it’s more of a culinary mirage. To strip out the calories, something has to give, and in most cases, what’s compromised is quality and nourishment. These products are often packed with artificial sweeteners, chemical thickeners, and synthetic flavours to mimic the richness of real food. But what’s left is a poor imitation of food, devoid of the inherent vitality and satisfaction that come from nutrient dense ingredients. True nourishment comes with energy, and the pursuit of "zero-calorie" goes against the fundamental nature of food, which exists to fuel, sustain, and heal. Similarly, no-fat dairy tells the same story. Stripping fat from milk doesn’t just remove calories, it removes the very component that carries fat-soluble vitamins (A, D, E, and K2) and enhances nutrient absorption. In its place, manufacturers often add synthetic stabilisers, powdered milk solids, or sugars to restore the texture and flavour lost in the process. What to choose instead: Once you begin to honour food for the nourishment it provides, it becomes quite simple. Choose real, nutrient dense, ingredients in their unprocessed form. Trust in foods that fuel and sustain, not imitate, and let real sustenance guide your path to a soothed and healthy gut.

You don't need another overpriced probiotic or gut shot

The gut is a dynamic and intelligent system, alive with trillions of tiny inhabitants working in perfect harmony to cultivate your vitality. When balanced, it hums quietly in the background, processing food, assimilating nutrients, and housing the majority of your immune system. But when neglected, it becomes overrun, chaotic, inflamed, and overburdened, with symptoms that ripple across your entire body. This vital organ, which is finally getting the attention it deserves, holds the key to profound health and healing when properly nurtured. But it is not the hundreds of over-marketed 'gut shots' or synthetic probiotics that are the ally. Understanding dysbiosis Dysbiosis, or an imbalance in your gut microbiome, is a modern day epidemic. The delicate harmony of beneficial and harmful bacteria is disrupted by stress, processed foods, antibiotics, and environmental toxins. The symptoms? Bloating, gas, irregular stools, food intolerances, and systemic issues like skin conditions, fatigue and even cognitive dysfunction. Dysbiosis can also lead to increased intestinal permeability, often referred to as "leaky gut," where toxins and undigested food particles seep into the bloodstream, triggering systemic inflammation and immune responses. Nourishing with simplicity The gut craves simplicity, nourishment, and foods that support its natural processes. Traditional, nutrient-dense foods, once revered by our ancestors, act as a balm for an inflamed digestive system, providing the building blocks for repair and restoration. What to prioritise Easily digestible proteins like grass-fed beef, lamb, pastured eggs, and wild-caught seafood deliver zinc, glycine, and amino acids essential for repairing the gut lining and reducing inflammation. Healthy fats such as butter, ghee, tallow, and coconut oil stabilise and soothe the intestinal lining while supporting microbial diversity. Raw milk and colostrum, packed with immunoglobulins and enzymes, bolster gut health and microbial diversity, offering profound nourishment. What to avoid Processed seed oils and food additives disrupt the gut's ecosystem, driving inflammation and harming the gut lining. Raw vegetables, often challenging to digest for those with gut issues, can exacerbate discomfort. Opt instead for cooked vegetables and gentle starches like well-cooked potatoes or rice, which are kinder to a sensitive gut. The gut’s elixir Bone broth, slow-simmered and nutrient-rich, is one of the most profound gifts you can offer your gut. Its wealth of glycine, proline, and glutamine repairs the gut lining and reduces inflammation, healing from the inside out. Sip on a warm mug of seasoned bone broth in the morning, or use it as a base for soups, stews, or grains to infuse meals with healing nutrients. Especially nutrient dense when cooked using gelatinous cuts like chicken feet or oxtail. The insidious enemy The gut and brain share a profound connection, woven together by the gut-brain axis, a two-way communication highway that allows emotions, thoughts, and stressors to ripple through the digestive system. Stress doesn’t just live in the mind; it settles into the body, embedding itself in the very fabric of your digestion. When stress strikes, the hypothalamic-pituitary-adrenal (HPA) axis kicks into gear, flooding the body with cortisol and adrenaline. This ancient survival mechanism redirects energy away from digestion, prioritiSing muscle readiness and rapid responses over nutrient absorption. Trauma, whether a singular event or a series of ongoing challenges, can leave an indelible mark on the nervous system. The gut, sometimes called the "second brain," becomes a silent witness to these experiences, responding to trauma in ways that can lead to long-term digestive issues. Some soothing rituals Morning light: The first light of day is nature’s signal to your body that it’s safe to engage with the world. Sunlight helps anchor your circadian rhythm, calming the nervous system and regulating cortisol levels. Step outside within an hour of waking, letting the light bathe your skin and eyes. Pair this ritual with deep breathing to amplify its grounding effects. Magnesium: Magnesium is a powerful ally for a stressed gut. Known as nature’s relaxation mineral, it lowers cortisol, supports muscle relaxation, and enhances vagal tone, the key to activating the parasympathetic “rest and digest” response. Incorporate magnesium-rich foods like bone broth, dark chocolate, and raw milk into your evening routine, massage your belly (or other tense areas) with magnesium glycinate spray, or try an Epsom salt bath to draw its calming properties directly into your body. The 4-7-8 breath: When your mind races and your gut clenches, breathing is your reset button. The 4-7-8 method is simple yet profound: inhale through your nose for 4 seconds, hold the breath for 7, and exhale gently through your mouth for 8. This practice calms the amygdala, the brain’s fear centre, and signals safety to the nervous system. Just a few cycles can transition your body from a state of alarm to one of restoration. Healing the roots: Chronic stress often has deep roots in unresolved trauma, and healing the gut requires addressing these underlying layers. Practices like somatic therapy, which focuses on releasing stored tension from the body, or EMDR (Eye Movement Desensitisation and Reprocessing) can help reset the nervous system. Journaling, yoga, and meditation also offer gentle ways to process and release emotional burdens, restoring harmony to the gut brain connection. Supporting gut motility Gut motility, the rhythmic movement of food through the digestive tract, is essential for a balanced gut. When motility slows, food ferments, gas builds up, and harmful bacteria can overgrow, creating a cascade of inflammation and discomfort. How to enhance motility Foods like coffee, raw carrots, and mushrooms gently stimulate motility and help keep the digestive system on track. Lifestyle practices like daily walks, consistent sleep patterns, and vagus nerve stimulation (humming or breath-focused meditation) can also improve motility by activating the parasympathetic nervous system, which governs digestion. Healing and sealing The gut lining, a single-cell layer, serves as a crucial barrier between the external world and your internal systems. It meticulously selects what passes into the bloodstream, allowing nutrients to enter while keeping toxins, pathogens, and undigested food particles out. When this barrier is compromised—a condition often referred to as "leaky gut", its permeability increases, permitting harmful substances to cross over. Glycine: An amino acid abundant in gelatine and bone broth, it plays a pivotal role in tissue repair and anti-inflammatory processes. Glycine enhances the production of collagen, the structural protein that reinforces the gut lining, and acts as a calming agent for the immune system. Glycine’s soothing properties extend beyond the gut, reducing oxidative stress and promoting systemic healing.Sources: Bone broth, slow-cooked meats, and gelatinous cuts like chicken feet or oxtail. Glutamine: is the gut lining’s preferred fuel, powering the rapid regeneration of intestinal cells. It strengthens tight junctions, the protein complexes that bind gut lining cells together, reducing permeability and preventing the translocation of harmful substances. Glutamine also supports mucosal health by fuelling the production of mucus, the first line of defence against irritants.Sources: Grass-fed beef, pastured poultry, eggs, and bone broth. Zinc and selenium: two trace minerals with profound impacts on cellular repair and immune modulation, are indispensable for gut health. Zinc stabilises cell membranes, enhances wound healing, and promotes the function of intestinal enzymes critical for nutrient absorption. Selenium, a powerful antioxidant, neutralises free radicals and prevents oxidative damage to the gut lining. Together, these minerals create a resilient and functional gut barrier.Sources: Organ meats (especially liver), shellfish, and wild-caught fish. Rewilding the gut After inflammation subsides, the next step is to rewild the gut, replenishing its microbial ecosystem with probiotic rich foods. No matter where you’re from, chances are your cultural heritage holds its own fermented treasure. In the cold winters of Eastern Europe, where fresh produce was scarce, fermented cabbage (sauerkraut) became a lifeline. Kvass, a lightly fermented drink made from rye bread, offered a probiotic rich, slightly sour beverage believed to cleanse the blood and support digestion. Koreans have turned fermentation into an art form with kimchi, a vibrant mix of cabbage, radish, garlic, ginger, and fiery gochugaru (chili powder). Across the Middle East, laban (a fermented yogurt drink) is a refreshing antidote to scorching sun-drenched landscapes, meanwhile, jars of fermented vegetables, from turnips to cucumbers, provide tangy accompaniments to meals, preserving the harvest’s bounty. Why not rediscover or experiment with a fermented food from your own heritage, or explore one from a different culture. Perhaps you already have one you love: a tangy yogurt, a zesty pickle, beloved sourdough bread or kombucha. And you know how much we love raw milk, so a raw milk kefir, easily made at home, may be our Organised-approved favourite. Your gut is a mirror reflecting the rhythm of your days, the weight of your stress, and the moments you take, or don’t take, to reconnect with the innate intelligence of your body. Healing the gut is not a sprint toward quick fixes or the allure of overhyped products. It’s a deeply personal odyssey, one rooted in restoration and quiet balance: nourishing your body with the wisdom of traditional, time-honoured foods, embracing rituals that gently whisper calm into your nervous system, and reintroducing your gut to its ancestral companions, the vibrant microbial allies found in fermented treasures. When you honour this process, your gut shifts from being a source of discomfort and chaos to becoming your greatest ally, a dynamic ecosystem humming in harmony, laying the groundwork for vitality, resilience, and a body that feels at ease within itself.

The art of restorative sleep

Sleep, a sacred pause. Across history revered as the cornerstone of health and beauty, a time when body and mind retreat into a cocoon of restoration. Ancient cultures, particularly the Greeks, recognised its profound significance, intertwining it with the rhythms of life itself, intimately tied to the cosmos, and personified by the god Hypnos. They viewed melatonin as nature's tranquil elixir, a guide that shepherds us into a realm of deep, healing slumber. Today, modern science echoes this reverence, reaffirming the crucial role of sleep in our overall well-being. From cellular renewal to emotional resilience, sleep is the silent architect of our health, a vital process that fortifies the body, sharpens the mind, and nurtures the soul. As the world grows increasingly restless, the timeless truth remains: sleep is the foundation of a life well lived. The melatonin connection Melatonin, a hormone produced by the pineal gland, seamlessly aligns with the body’s circadian rhythm. This elegant synchronisation helps regulate our sleep wake cycles, guiding us into restorative sleep. As we drift into slumber, the body engages in vital processes: Cellular renewal: During sleep, skin cells regenerate, boosting elasticity and lending a natural glow to your complexion. This process is powered by the body’s enhanced production of collagen and repair enzymes. Hormonal balance: Sleep is a critical time for regulating key hormones. Growth hormone supports tissue repair and metabolic health, while cortisol levels naturally drop to reduce stress. Proper hormonal balance during sleep also strengthens the immune system, improving resilience to illness. Emotional processing: The brain works diligently to process memories and emotions, decluttering neural pathways and enhancing focus, creativity, and emotional resilience. This nightly housekeeping is essential for mental clarity and well-being. The glymphatic system: One of the most fascinating processes during sleep is the activation of the glymphatic system: a network of fluid channels in the brain. This system functions like a waste disposal unit, clearing out toxins and metabolic byproducts, including beta-amyloid plaques that have been linked to neurodegenerative diseases like Alzheimer’s. The glymphatic system is most active during deep sleep, underscoring the importance of uninterrupted rest for cognitive health. This harmonious symphony restores balance to the body and mind, fortifying us for the day ahead. Our favourite sleep supporting practices Welcome the dawn Morning light is nature’s nudge, resetting your internal clock to align with the rhythms of the Earth. The blue wavelengths of early sunlight are especially powerful, gently suppressing melatonin and elevating cortisol levels, your body’s natural alarm clock. This process not only primes you for alertness but lays the groundwork for better sleep that night. Without this vital exposure, your circadian rhythm can falter, leading to restless nights and sluggish days. Dim the evenings As the day fades, the dance between light and darkness orchestrates the rise of melatonin, the hormone of sleep. Yet, the advent of artificial lighting and glowing screens has thrown this rhythm into chaos. Bright, cool toned lights mimic daylight, tricking your brain into thinking it’s still midday. This suppresses melatonin, delays sleep onset, and fragments your rest. Embracing warm, soft lighting in the evenings restores this ancient balance, signalling to your body that night has truly fallen. Trade overhead lights for the flicker of candles or lamps with red spectrum bulbs after sunset. Make your home a haven by switching off screens two hours before bed. If you need to use devices, blue light-blocking glasses are a game changer. Ensure your bedroom is free from ambient light with blackout curtains or an eye mask, creating a cocoon of pure darkness for sleep. Harness the power of natural allies The earth offers a pharmacy of soothing remedies that lull the mind and body into rest. Infuse your evenings with the warm embrace of a chamomile or lavender tea, their subtle floral notes soothing frayed nerves and encouraging tranquility. For deeper relaxation, sip on valerian root tea, renowned for its ability to calm the mind, or lemon balm, a potent balm for an overactive nervous system. Enhance your nighttime ritual with a magnesium rich epsom salt bath, the warm water carrying the mineral’s restorative properties deep into your muscles, releasing tension and stress. Alternatively, massage magnesium lotion onto your skin, letting it quietly calm your nervous system and ease cortisol levels. Create a sanctuary for sleep Your bedroom should a space where every detail whispers relaxation. The right textures, scents, and sounds can transform even the busiest mind into one that welcomes rest. Keep your sleep space cool, ideally between 15–19°C, as lower temperatures promote deeper sleep. Dress your bed in natural, breathable fabrics like organic cotton or linen. Adopt nightly rituals The human body thrives on predictability. Just as the sun sets at the same time each evening, your body craves a rhythm to unwind. Rituals, simple, intentional acts, signal to the brain that it’s time to transition from wakefulness to sleep. They create a buffer, dissolving the stress of the day and preparing the mind for deep rest. Keep this routine sacred and consistent, anchoring your evenings in a tradition of self-care and renewal. Nourish your sleep chemistry What you eat throughout the day directly influences your ability to fall asleep and stay asleep. The building blocks for melatonin, serotonin, and other sleep supporting compounds are found in whole, nutrient-dense foods. By focusing on these key nutrients, you can create an internal environment primed for restorative rest. What to include: Tryptophan: This essential amino acid is the starting point for serotonin, a neurotransmitter that later converts to melatonin. Foods rich in tryptophan, like turkey, eggs, and beef, act as precursors to this sleep inducing process. Pairing tryptophan rich foods with a small amount of carbohydrates can work wonders for sleep as he carbohydrates trigger an insulin response, which helps tryptophan cross the blood-brain barrier more efficiently. They also lower cortisol, calming the nervous system and preparing the body for a restorative slumber. Magnesium: Yes that delicious evening cacao with honey is profoundly restorative Glycine: This amino acid, abundant in collagen-rich foods like bone broth or gelatin, plays a unique role in lowering body temperature, a key signal for the body to enter sleep. A mug of warm bone broth before bed not only nourishes but gently signals your body to relax. Tart cherries: You may have seen the sleepy tart cherry mocktail recipes on Tiktok, and with good cause, as tart cherries are one of nature’s few sources of melatonin. Whether fresh, dried, or juiced (and elegantly poured into a cocktail glass), tart cherries gently nudge your body into syncing with its natural sleep rhythms. Far beyond a biological necessity, sleep can become a sacred ceremony for renewal, where body and soul weave the threads of restoration and vitality. Nourish it with reverence, and watch it become a cornerstone of your health.