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January 10, 2025

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.

January 09, 2025

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.

January 09, 2025

Feeding your brain, the ancestral blueprint

Your brain is the command centre of your body, an intricate network of neurons and connections that govern everything from memory to mood, focus, and creativity. Like any high-performance engine, it requires the right fuel to function at its peak. While modern diets often overlook the essentials, the truth is that brain health starts with what’s on your plate. Here’s a deep dive into the powerhouse nutrients your mind craves, and why they’re essential. A little note on brain evolution Throughout human history, the evolution of our extraordinary brains has been intimately tied to the foods we consumed. The nutrient density of our diets shaped not just our survival, but also our capacity for innovation, complex thought, and emotional depth. Ironically, as modern civilisation advances, we seem to be losing sight of the very foods that built the foundation of our cognitive brilliance. Nutrients that once powered the expansion and sophistication of the human brain are being overshadowed by processed, synthetic, and nutrient-deficient substitutes: lab grown proteins, soy based substitutes and seed-oil filled milks. The subtle erosion of mental resilience, the rise in neurodegenerative diseases, and the growing prevalence of anxiety and depression are all symptoms of a deeper nutritional void. To nourish the brain is to honour its evolution. Zinc Zinc is a master regulator in the brain, subtly yet profoundly influencing nearly every process from memory formation to mood regulation. Found in the hippocampus. the epicentre of learning and emotion, zinc is the mineral that ensures our neurons fire with precision and efficiency. It’s also a frontline defender against oxidative stress, protecting delicate brain tissue from free radical damage. Deficiency in zinc, increasingly common due to depleted soils and modern diets, often manifests as brain fog, lack of focus, or heightened anxiety. Without it, the brain loses clarity, its intricate pathways dulled like a blade left to rust. The sources: Prized by our ancestors, zinc rich foods like oysters, grass-fed beef, and eggs were sought after with reverence. Oysters, in particular, pack a zinc punch unparalleled by any other food, a true treasure of the sea. B vitamins The B vitamins are not a single entity but a family of synergistic nutrients that collectively fuel the brain’s metabolic engines. Without them, our thoughts slow, emotions waver, and energy dissipates. B12: The gatekeeper of neurological health, B12 ensures robust nerve function and the formation of myelin, the protective sheath that keeps communication between neurons swift and sharp. B6: A precursor to serotonin and dopamine, B6 is the alchemist of neurotransmitters, essential for stable moods and motivation. Folate (B9): The unsung architect of memory, folate supports DNA repair and neurogenesis, the creation of new brain cells. Deficiencies, often silent and insidious, can lead to debilitating effects: lethargy, depression, and a profound loss of cognitive sharpness. The sources: Liver, the nutrient-dense king of organ meats, offers unparalleled levels of B12 and folate. Eggs and wild-caught fish round out this vital spectrum. Saturated fat While modern health dogmas demonised saturated fat, the brain, 60% of which is composed of fat, knows better. Saturated fats are not indulgences, they are necessities. They form the very structure of cell membranes, ensuring neurons remain flexible yet resilient, capable of transmitting signals at lightning speed. In a world awash with unstable vegetable oils, the stability of saturated fats like butter, ghee, and tallow is a balm for the brain. They support the absorption of fat-soluble vitamins, nourish hormones, and provide the raw material for myelin, without which our thoughts would quite literally slow. The sources: Grass-fed butter, creamy and golden, carries the essence of sunlight captured through green pastures. Tallow, rendered from suet, offers a flavour and nutrient profile that harkens back to ancestral hearths. Choline Choline is the architect of acetylcholine, the neurotransmitter responsible for memory, learning, and mental endurance. Found abundantly in egg yolks and liver, choline’s absence in modern diets is one of the quiet tragedies of our time. Deficiency results in sluggish memory, scattered focus, and an unsettling sense of mental depletion. For expectant mothers, choline is a lifeline, supporting foetal brain development and laying the groundwork for a lifetime of cognitive resilience. The sources: Egg yolks, rich and golden, are choline’s most accessible ally. Liver, again, shines as an unparalleled reservoir of this essential nutrient. Fat-soluble vitamins The fat-soluble vitamins, A, D, E, and K2, are critical players in maintaining brain health, each contributing unique yet interconnected roles in the body’s most complex organ. Their synergistic functions underpin everything from neural development to protection against degenerative diseases. Vitamin A sharpens vision and neuroplasticity. Vitamin D moderates inflammation and encourages neurogenesis. Vitamin E defends against oxidative stress, while K2 ensures calcium remains where it belongs, supporting bones and brain. These vitamins don’t just coexist, they collaborate, creating a protective web that sustains brain health across decades. The sources: Organ meats, especially liver, provide abundant vitamin A and K2. Egg yolks from pastured hens and fermented dairy such as cheese and kefir deliver a mix of these essential vitamins in highly bioavailable forms. Incorporating these foods into your diet not only replenishes these vital nutrients but also ensures they are absorbed efficiently, thanks to their naturally occurring fat content Brain health beyond nutrition The brain's detox Within the deepest cycles of slumber, the glymphatic system, a hidden cleansing network unique to the brain, springs to life. This system flushes away metabolic waste, including beta-amyloid proteins, whose accumulation is strongly linked to neurodegenerative diseases like Alzheimer’s. Without sufficient sleep, these toxins linger, crowding neural pathways, impairing memory, and dampening our ability to focus and adapt. A ritual: Create a haven for sleep. Cool temperatures, darkened rooms, and nightly rituals like journaling or herbal teas prepare the mind for its most crucial maintenance phase. Oxygenating thought Every stride, stretch, and swim carries more than physical benefits: it rewires your brain. Exercise enhances blood flow, delivering oxygen and vital nutrients directly to the neurons. This increased circulation stimulates the growth of new brain cells, a process called neurogenesis, while bolstering neuroplasticity, the brain’s capacity to adapt, learn, and recover. Physical activity also balances neurotransmitters like dopamine and serotonin, elevating mood and mental clarity. A ritual: Pair movement with nature to magnify its effects. A morning walk bathed in sunlight anchors your circadian rhythm, setting the tone for a focused and balanced day, whilst yoga combines breath and motion, creating a symphony of mindfulness and strength The Neural Reset Button Meditation is a profound act of self-tuning for the mind. By focusing attention inward, meditation reduces activity in the amygdala, the brain’s emotional alarm system, quieting the clamour of stress and fear. Simultaneously, it strengthens the prefrontal cortex, the seat of higher thinking, decision-making, and emotional regulation. Over time, this dual action reshapes neural connections, fostering calm, focus, and resilience. A ritual: Begin small, five minutes of mindful breathing. With practice, expand your sessions, allowing your mind to embrace the stillness as an antidote to the noise of the world. Anchor this ritual in the same quiet space each day, a sanctuary for the brain to find clarity Reconnecting to nature’s blueprint The rhythms of the Earth are imprinted in our biology. Natural sunlight sets the pace for serotonin production, elevating mood and preparing for the evening conversion into melatonin, the sleep hormone. Grounding, physical contact with the Earth, enhances this connection, balancing the body’s electrical charge and reducing inflammation. Together, these practices realign us with the primal forces that sustained human vitality for millennia. A ritual: Spend intentional moments outdoors each day, activating vitamin D synthesis, which is vital for brain and immune health. Remove your shoes and feel the earth beneath your feet, this tactile connection calms the nervous system and fosters a sense of stability. By combining the wisdom of ancestral diets with the restorative power of holistic practices, we can reclaim the brilliance, resilience, and adaptability that define us as humans. Your brain is not just an organ, it’s the seat of your potential, your creativity, your joy. Feed it well. Care for it deeply. And watch as it gives back in ways that inspire and uplift every corner of your life.

January 09, 2025

The nutrient dense cuts your butcher might even give you for free

Amidst the prized ribeyes and sirloins of your local butchers, there’s another story unfolding: a story of forgotten treasures, nutrient-packed cuts quietly relegated to the sidelines, often dismissed as waste. These humble cuts, brimming with ancestral wisdom, hold the keys to vibrant health. And the best part? Your butcher might happily hand them over for next to nothing. The hidden gold beneath the counter The industrial food system has taught us to value convenience over tradition, relegating once revered cuts to the status of scraps. But these aren’t mere leftovers. Dense in collagen, glycine, fat-soluble vitamins, and bioavailable minerals, cuts like marrow bones, liver, oxtail, and offal were once the cornerstone of human diets, providing the building blocks for robust health. Let’s journey through the butcher’s counter and rediscover these forgotten gems. 1. Bone Marrow Cracking open a roasted marrow bone, it's undeniable that its a nourishing elixir, the heat releasing a golden, creamy centre that glistens like liquid gold. Revered by cultures across the globe and among indigenous peoples: from the Arctic Inuit to the Great Plains tribes, who considered marrow sacred, a dense, fatty sustenance that fuelled their survival. Why It Matters Bone marrow is abundantly nutritious, loaded with hormone supporting cholesterol, stem-cell-supporting nutrients, and fat-soluble vitamins like A, D, and K2. These nutrients play a pivotal role in maintaining strong bones, supporting brain health, and reducing inflammation. The gelatine and glycine in marrow soothe the gut, promote restful sleep, and repair tissue, making it a healing food for the modern world. How to use it The beauty of bone marrow lies in its simplicity. Roast marrow bones until the interiors melt into a buttery consistency, then spread it on sourdough with some added parsley or stir it into soups for an instant upgrade in flavour and nutrition. And the magic doesn't stop once roasted. Later, repurpose the bones by simmering them for hours to extract their essence, creating a collagen-rich broth that nourishes from the inside out. 2. Oxtail If there’s one cut that embodies the magic of slow cooking, it’s oxtail. This humble section of the tail, a perfect medley of bone, cartilage, and deeply marbled meat, transforms into something extraordinary when treated with patience and care. Across the world, from Jamaican oxtail stew infused with allspice and scotch bonnet peppers to the delicate Korean kkori gomtang, where its essence enriches a milky broth, oxtail has been a culinary treasure. Why it matters Oxtail is nature’s masterclass in nutrient density. The connective tissue breaks down during slow cooking, releasing a wealth of collagen, gelatine, and amino acids like proline and glycine. These compounds are not just buzzwords: they’re essential building blocks for joint health, glowing skin, and a robust gut lining. The marrow nestled within the bones adds another layer of richness, delivering bioavailable calcium and iron to fortify your body. How to use it Cooking oxtail is a lesson in patience and reward. Nurture it in a slow cooker with aromatics like onions, garlic, and thyme, letting the low heat coax the meat into tender submission. The resulting broth is unctuous, clinging to your spoon with the promise of comfort and nourishment. For a more adventurous twist, try a Vietnamese-inspired oxtail pho, where the spices of star anise and cinnamon elevate the cut into an aromatic masterpiece. Whatever your approach, oxtail reminds us that good things truly come to those who wait. 3. Chicken feet Beneath their unassuming (and slightly creepy) appearance, chicken feet are a treasure trove of culinary and nutritional potential. In Chinese dim sum culture, feng zhao (braised chicken feet) are considered a delicacy, their texture prized for its gelatinous bite. In Mexican caldo de pollo, they enrich the broth with a depth that no powdered stock could ever mimic. Why they matter Chicken feet are pure collagen in its most accessible form. This natural protein is essential for maintaining skin elasticity, strengthening nails, and supporting joint health. The high levels of glycosaminoglycans, such as chondroitin and glucosamine, make them a boon for anyone dealing with arthritis or inflammation. They’re also rich in trace minerals like calcium and magnesium, which support bone health and nervous system function. How to use them For the uninitiated, chicken feet might seem daunting, but they’re incredibly versatile. Use them as a base for a gelatine-rich broth that solidifies when cooled, a sure sign of its nutrient density. Or try a slow braise in soy sauce, ginger, and star anise, creating a dish that melts in your mouth while nourishing your body. Throwing a few into your stockpot is an effortless way to boost your cooking’s nutritional profile, making every sip or bite a step closer to vitality. 4. Organ Meats Liver, kidneys, and heart were once prized by our ancestors as the most nutrient-dense parts of the animal. In fact, many indigenous cultures reserved these cuts for the strongest members of the tribe or pregnant women, recognising their unparalleled ability to fortify the body. Why they matter Liver is the undisputed king of superfoods, bursting with bioavailable vitamin A, heme iron, and B vitamins that energise and rejuvenate. Kidneys are packed with selenium, a powerful antioxidant that supports detoxification and thyroid health. Even the humble heart is a treasure trove of CoQ10, a compound essential for cellular energy and heart function. These cuts quite simply multivitamins on your plate. How to use them Start simple. Sauté thin slices of liver with onions and garlic, deglazing the pan with a splash of red wine or balsamic vinegar to balance its bold flavour. Blend heart into ground meat for burgers or meatballs, adding nutrients without altering the taste. Kidneys shine when cooked in a creamy mustard sauce, a classic nod to French cuisine. Each bite is a tribute to culinary history, reminding us that every part of the animal has its place at the table. 5. Thyroid glandular Rarely seen on menus or in butcher shops, thyroid glandular is a unique cut that carries profound nutritional significance, especially for a condition that often goes unnoticed: hypothyroidism. Why it matters Estimates suggest that up to 10-20% of the global population has an underactive thyroid, with many remaining undiagnosed. This "silent epidemic" affects far more women than men and often presents with symptoms so subtle they’re mistaken for normal signs of aging or stress. Symptoms of hypothyroidism can manifest as chronic fatigue, unexplained weight gain, hair thinning, brittle nails, dry skin, sensitivity to cold, and a general sense of sluggishness: both mentally and physically. Other telltale signs include constipation, depression, difficulty concentrating (commonly referred to as "brain fog"), and a persistent feeling of being run down. For women, irregular menstrual cycles or fertility challenges may also point to thyroid dysfunction. Thyroid glandulars, sourced from the thyroids of pasture-raised animals, provide a natural and nutrient-dense way to support thyroid health. Unlike synthetic thyroid hormones, which typically supply only T4 or T3, glandulars contain a full spectrum of thyroid hormones and co-factors, including calcitonin and other peptides critical for bone health and metabolic regulation. This holistic composition mirrors the body’s natural thyroid function, offering a more comprehensive approach to addressing deficiencies. How to use them Thyroid glandulars are typically consumed raw or freeze-dried, often as part of ancestral eating protocols. If you’re interested in exploring this cut, consult with a knowledgeable butcher or source from a trusted regenerative farm. Its rarity makes it a true treasure, offering a glimpse into the intimate relationship between food and physiology. Practical tips for modern kitchens Chat with your butcherCurious to dive in but unsure how to start? Simply ask. Most butchers are thrilled to find homes for cuts that often go to waste. Explain your interest in nose-to-tail cooking, and they may even have recipes or preparation tips to share Arm yourself with the right toolsTurning these humble cuts into nourishing meals requires patience and the right equipment. A slow cooker, Dutch oven, or pressure cooker is your best ally for coaxing tender, melt-in-your-mouth results from collagen-rich cuts like oxtail or bones. Store the gold you createHomemade broths and rendered fats are the ultimate kitchen multitaskers. Freeze your broths in silicone trays or jars and your risotto, soup, pasta (or anything that calls for stock) will never be the same again. Also delicious enjoyed from a mug on a British winter morning. Start simple, build confidenceFor the uninitiated, start with approachable steps. Toss a few chicken feet into your next broth: they’ll quietly disappear into a gelatine-rich stock without changing the flavour. Blend a bit of liver into ground beef for meatballs or burgers, masking the taste while delivering a nutrient punch. Alternatively, start by incorporating Organised into your daily routine. This versatile, nutrient dense powder can be whisked into raw milk, stirred into coffee, or blended into smoothies for a health boost without any extra cooking. Accessible and nourishing, it’s a perfect entry point to ancestral eating.

January 08, 2025

6 mistakes you’re making to worsen your IBS

Your gut is a dynamic, responsive system deeply intertwined with your emotional health, immune defences, and overall vitality. Yet, living with IBS often feels like an unsolvable battleground, with symptoms flaring unexpectedly despite your best efforts. Let’s uncover six common mistakes making your IBS worse, and, more importantly, how to break the cycle and find relief. 1. The seed oil sabotage The modern health narrative has demonised animal fats while quietly inviting an enemy into our cupboards: seed oils. These industrial oils, soybean, canola, sunflower, and rapeseed, promise health but deliver chaos. Their high omega 6 content is a recipe for inflammation, especially in the gut. Omega-6 fats are chemically unstable, easily oxidised, and converted into inflammatory compounds that compromise gut integrity and trigger pain pathways. Studies show these oils increase systemic inflammation, reduce short-chain fatty acids (essential for gut health), and disrupt the microbiome by fostering pathogenic bacteria. This imbalance heightens sensitivity, pain, and leaky gut. Replacing seed oils with traditional fats, tallow, ghee, and butter is a reclamation of ancestral wisdom. These fats provide stability and nutrients that soothe the gut and rebuild its protective lining. Cooking with them is an act of nourishment, grounding your meals in foods that heal from within. 2. Overlooking vitamin E More than 90% of IBS sufferers are deficient in vitamin E, a powerful antioxidant that acts as a shield against the oxidative damage caused by unstable fats like those found in seed oils. Vitamin E doesn’t just mop up free radicals, it also blocks the conversion of omega-6 fats into inflammatory byproducts. Studies show its ability to prevent inflammatory bowel syndrome by reducing tissue damage and fostering a healthier gut microbiome. For the most bioavailable forms of Vitamin E, look to the animal kingdom. Pastured eggs, with their vibrant orange yolks, are a potent source, reflecting the nutrient dense diet of the hens that laid them. Fatty fish like salmon and trout contribute this antioxidant, alongside their omega 3 richness, creating a harmonious blend of anti-inflammatory properties. Organ meats, especially liver, pack Vitamin E alongside a treasure trove of other essential nutrients, offering unmatched bioavailability. 3. Disrupting nature's clock Your gut is a rhythm keeper, syncing its processes with the rise and fall of the sun. When your circadian rhythm is disrupted, late night Netflix marathons, erratic eating times, or a lack of morning sunlight, your gut pays the price. Digestive enzymes, bile production, and motility all follow a daily pattern, finely tuned to the natural world. Without this rhythm, the gut becomes confused. Stomach acid wanes, motility slows, and undigested food sits, fermenting and feeding harmful bacteria. The result? Bloating, discomfort, and a cascade of dysbiosis. Aligning your life with nature’s clock is a gentle yet profound reset. Begin your mornings with sunlight to signal the day’s start, eat meals in harmony with daylight, and let the setting sun guide you into a restful evening. 4. Avoiding the scraps Once prised as culinary gold, bones, tendons, and collage -rich cuts have been sidelined in favour of convenience. Yet these “scraps” hold ancient, restorative wisdom for your gut. Collagen, abundant in these parts, breaks down into glycine, a gentle guardian of the gut lining. Glycine soothes inflammation, protects against irritants, and helps rebuild the walls of this delicate ecosystem. Picture a warm, rich broth simmering for hours, coaxing nutrients from bones and connective tissues. Its gelatine forms a protective layer in the gut, sealing cracks and fostering the growth of beneficial bacteria. Tendons and cartilage, often overlooked, add glycosaminoglycans that dampen inflammation and aid tissue repair. Cooking with these parts honours the animal and delivers profound healing. A bowl of slow- simmered bone broth is medicine, steeped in tradition and brimming with life giving nutrients. 5. Overloading on fibre and raw vegetables The raw kale salads and fibre packed granola bars that dominate wellness culture may seem virtuous, but they can wreak havoc on sensitive guts. Insoluble fibre, while heralded as essential, acts like sandpaper in the digestive tract of those with IBS or inflammation. It irritates, inflames, and overstimulates the gut, leading to pain, bloating, and discomfort. Raw vegetables often exacerbate the issue. Their tough cellulose walls are challenging to break down, fermenting in the gut and feeding harmful bacteria. Ancient wisdom favoured cooking: gentle steaming, roasting, and simmering transform these foods into digestible, gut friendly allies. For those with gut issues, ease the load. Opt for slow-cooked vegetables, broths, and easily digestible carbs like ripe fruits and honey. 6. Living in a state of fight or flight Dr. Maté emphasises in his book When the Body Says No that the gut is an emotional sensor, intimately tied to our experiences and interpretations of the world around us. From the "gut-wrenching" anxiety of childhood to the visceral pain of adult trauma, the gut processes far more than food, it processes life itself. When this system is repeatedly overwhelmed by stress, the balance tips, fostering conditions like leaky gut, dysbiosis, and inflammatory bowel diseases. Stress activates the gut's intricate neuro-immune network, a system where nerve and immune cells are closely linked. Neuropeptides like substance P, which is heavily concentrated in the intestines, play a pivotal role in regulating inflammation. Under chronic stress, these molecules can overproduce inflammatory signals, triggering immune cells to release histamines and prostaglandins, which further inflame gut tissues. This constant state of heightened immune activity weakens the gut’s ability to protect itself, leaving it vulnerable to self-injury. Healing requires addressing the root of this imbalance: the emotional patterns and traumas that keep the body locked in a state of fight or flight. Somatic therapies, such as body-focused psychotherapy or somatic experiencing, can help release stored trauma. These practices allow the nervous system to reset, interrupting the stress-inflammation cycle.

January 03, 2025

Cracking the code, our egg guidemap

Eggs: humble, unassuming, yet profoundly foundational. A perfectly contained package of protein, fats, vitamins, and minerals. But here’s the catch. Not all eggs are created equal. And it can certainly be hard to figure which are best. The label labyrinth Navigating the egg aisle can feel like decoding a secret language. Here’s what those claims actually mean: Cage-free: It sounds humane, but in reality, “cage-free” often means hens are crammed into overcrowded barns, trampling over each other and with no room to spread their wings or breathe fresh air. While they aren’t confined to cages, they still live in tight, stressful conditions with little opportunity for natural behaviours like foraging or dust bathing. Free-range: A step up, but don’t let the term conjure pastoral daydreams. To earn the “free-range” label, hens must have “access” to the outdoors. In practice, this often means a tiny door leading to a small concrete patch, hardly enough for thousands of chickens crammed into one space. Many hens never even find their way to that door, let alone spend meaningful time outside. Pasture-raised: This is the true gold standard. Pasture raised hens live on open pastures, roaming freely with access to grass, insects, and sunlight. These hens live as nature intended, resulting in eggs that are richer in nutrients like omega-3s and vitamin D, with a taste that reflects the care and quality of their environment. Organic: Organic certification guarantees that hens are fed organic, non-GMO feed and are not routinely given antibiotics. However, this label doesn’t necessarily mean the hens are pasture-raised or free-range. To ensure humane conditions and high-quality eggs, look for “organic” paired with “pasture-raised.” Organised Tip: Skip the supermarket confusion and connect with local farmers. Farmers’ markets or community supported agriculture (CSA) programs often offer fresher, pasture- raised eggs at a fraction of the cost. Plus, you can ask directly about their practices, and maybe even meet the hens, no fancy labels needed. Shell science What can you tell from the outside? Colour: White or brown, does it matter? Not a bit. Shell colour is dictated entirely by the hen’s breed, a genetic quirk with zero bearing on the egg's quality, nutrition, or taste. The real story lies elsewhere. Strength: Now here’s where it gets interesting. A strong, thick shell is the hallmark of a well nourished hen, living a low stress, healthy life. Brittle or flimsy shells? These are red flags, often pointing to birds lacking proper calcium intake or suffering from poor living conditions. When you crack an egg, the strength of the shell can be your first clue about the life behind it. Egg size While large eggs may seem like a better deal, smaller eggs, typically laid by younger hens, have a naturally higher yolk-to-white ratio. This means each bite carries more of the nutrient-dense yolk compared to the relatively lower-nutrient white. Young hens, at the peak of their health and vitality, lay eggs with thicker shells, firmer whites, and rich, vibrant yolks bursting with flavour. These little details don’t just hint at a hen’s well being, they make for a superior egg, every time. Expanding your egg horizons Quail eggs: Tiny as they are, quail eggs pack a serious punch. Their speckled shells hint at the treasure within: a rich, buttery yolk that delivers a luxurious texture in every bite. Nutritionally, they’re overachievers, with higher proportions of vitamin B12, iron, and selenium than chicken eggs. Duck eggs: Larger than chicken eggs and unapologetically decadent, duck eggs are a culinary gem. Their higher fat content delivers a custard-like yolk that transforms baking into an art form: think cakes with cloud like fluff and puddings so silky they feel otherworldly. They contain more omega-3 fatty acids, nearly double the vitamin D, and extra choline, a vital nutrient for liver function and nervous system support. Goose eggs: The heavyweight of the egg world. One goose egg is equal to about three chicken eggs, with a yolk so golden and buttery it’s practically an event in itself. Their bold, slightly gamey flavour is a direct reflection of the hen’s varied diet, often rich in natural forage. Nutritionally, goose eggs are off the charts. They provide a protein boost perfect for athletes or anyone with higher energy demands, alongside more vitamin A and vitamin E, a potent antioxidant that fights oxidative stress. Their dense yolks are also packed with bioavailable lutein and zeaxanthin, nutrients essential for eye health and protection against blue light exposure Why does choosing the right eggs matter? Because an egg is more than just a humble ingredient: it's a microcosm of vitamins, fats, and minerals that reflect the life of the hen that laid it. Eggs from pasture raised hens, roaming freely on grass and foraging for insects, boast a nutritional profile that’s leagues ahead of their factory farmed counterparts, with significantly higher levels of omega-3 fatty acids. This omega balance is crucial: while omega-3s reduce inflammation, improve brain function, and support heart health, grain-fed hens produce eggs with an imbalanced omega-6 to omega-3 ratio, promoting inflammation in the body. Beyond fats, pasture-raised eggs shine in vitamins like vitamin A (for vision and immune strength), vitamin D (for bone health and mood), and vitamin E (a powerful antioxidant for cellular repair). Their yolks are rich in carotenoids, bioactive compounds that not only deliver that deep orange hue but also provide antioxidant benefits crucial for skin and eye health. From their robust flavour to their unparalleled nutrient density, these eggs are food in its truest form: a product of a healthy, balanced ecosystem that respects the dignity of the very animals that nourish us.

December 27, 2024

Stop chasing trends, do this instead in 2025.

At Organised, we know our customers are different. You’re not swayed by trends or superficial “New Year, New You” slogans. Health is about showing up 365 days a year, building habits that stand the test of time. That’s why we’ve put together a guide filled with actionable rituals designed to create real, lasting impact, not just for January, but for the year ahead and beyond. These aren’t hacks, they’re practices inspired by ancestral wisdom and backed by modern understanding. From syncing with your circadian rhythm to cooking at home, grounding, and moving in ways that feel alive, this roadmap is for those who value consistency over quick fixes. A year in health, your guide map: 1. Live in alignment with your circadian rhythm Circadian health is the foundation of every biological process your body depends on. When it's aligned, every system in your body sings in harmony: your energy is high, sleep is restorative, and your body performs with maximum functionality. But when it’s out of sync? Cue the chaos: sluggish mornings, hormonal mayhem, and long term health consequences like metabolic dysfunction and even cancer. Our ancestors effortlessly synchronised with the rhythm of day and night, but modern life: jet lag, artificial light, and erratic eating, has thrown our natural cycles into disarray. Luckily, the antidote is deceptively simple: align your day with nature. Here’s how to structure your day for circadian mastery: 2:00–6:00 AM While you sleep, your body temperature lowers, and inflammation drops. This is the time for deep restoration, where healing and repair take place. Prioritise quality sleep during this window by maintaining a cool, dark, and quiet sleep environment.6:00–8:00 AM The day begins with a cortisol spike: your body’s natural alarm clock. Heart rate rises, glucose production kicks in, and adrenaline readies you for action. Step outside for morning sunlight to sync your circadian rhythm, reduce melatonin, and boost alertness. A nutrient dense breakfast with proteins and healthy fats supports this surge in energy. 8:00–11:00 AM Sex hormone levels are at their peak, providing mental clarity and physical vigour. This is an excellent time for focused work or creative tasks. Hydrate well, and incorporate light movement like walking to keep energy steady.2:30 PM Muscle coordination and reaction times hit their stride. This is the sweet spot for physical activity, whether it’s strength training, yoga, or a run. Take advantage of this window to push your fitness goals.5:30 PM Cardiovascular efficiency and recovery are at their highest. Another great window for exercise if you missed the afternoon slot. Blood pressure and body temperature peak, enhancing endurance and performance.7:00–8:00 PM As the sun sets, your body transitions to rest mode. Reduce exposure to artificial light, particularly blue light, to encourage melatonin production. Opt for warm, dim lighting and enjoy a calming dinner rich in proteins and fats but low in carbohydrates to support overnight repair. Prioritise relaxing activities like reading or meditation to ease into sleep. 11:00PM-2:00AM This is when your body enters its most profound state of restoration and repair, with growth hormone reaching its peak levels of secretion. But here's the catch, your body only unlocks this powerful hormonal cascade if you're already in deep sleep during these golden hours. Studies show that the disruptions in this window can diminish growth hormone release, leading to impaired recovery, accelerated ageing and decreased metabolic efficiency. At this time, the glymphatic system, your brain’s detox system, begins to activate, clearing out toxins and cellular waste, reaching its peak activity during the deeper stages of non-REM sleep, clearing out waste products like beta-amyloid, which is associated with cognitive decline and diseases like Alzheimer's. This process is also supported by adequate hydration throughout the day which supports cerebrospinal fluid flow, which is essential for glymphatic efficiency. Studies also suggest side sleeping may enhance glymphatic clearance compared to back sleeping12:00 AM Leptin, the hormone responsible for releasing fat reserves during sleep, becomes active. Your nervous system enters a deep recovery phase, ensuring you’re ready for another day 2. Ground with the earth Grounding is an ancient practice that science is finally catching up with, a reminder that health often lies in the simplest, most primal connections. Beneath our feet, the planet emits a subtle, steady flow of free electrons. When you touch the ground directly, these electrons flow into your body, acting as nature’s most powerful antioxidant. Emerging evidence suggests it also regulates the autonomic nervous system, shifting you out of a fight-or-flight state and into rest-and-digest mode. This recalibration strengthens everything from your immune response to your sleep cycles. The hours just after sunrise are ideal for grounding. Your cortisol is naturally spiking, preparing your body for the day ahead. A barefoot walk on dew covered grass amplifies the Earth’s conductivity, syncing your circadian rhythm while calming inflammation. Feeling that post-lunch dip? Step outside and ground for 10–15 minutes. This small window of reconnection not only resets your energy but also stabilises blood glucose and reduces oxidative stress, a game changer for metabolic health. 3. Cook all your meals at home Cooking is alchemy. It’s the act of transforming raw, vibrant ingredients into something that nourishes, sustains, and delights. When you cook your own meals, you control every detail: the flavours, the textures, and, most importantly, the quality. We’ve all been there. You buy that pre made meal labeled as “healthy” or “organic,” thinking you’re making the better choice. Yet hours later, you feel sluggish, bloated, or even worse off than before. That frustration stems from the processed food industry’s biggest betrayal: marketing convenience as wellness, while filling your plate with preservatives, emulsifiers, and nutrient depleted ingredients that leave your body struggling to recover. When you cook at home, you wield full control over what fuels your body. No sneaky additives, no hidden sugars, no inflammatory seed oils masquerading as “healthy fats.” You choose every ingredient and every method, ensuring that what you eat actually supports your health, not derails it. 4. When struggling with ideas of what to cook, think nose-to-tail This practice, rooted in ancestral wisdom unlocks the full spectrum of nutrients your body needs for robust health. By utilising every part of the animal, from the prized muscle cuts to the nutrient-dense organs, you’re not only honouring the life of the animal but also creating meals that are deeply nourishing and remarkably versatile. Take organ meats, for instance. Liver is packed with bioavailable vitamin A, B vitamins (particularly B12), and iron, all essential for cellular energy and oxygen transport. Heart provides CoQ10, a compound vital for mitochondrial function and cardiovascular health. Bone marrow is rich in essential fats and stem cell-supporting compounds, while bone broths are a powerhouse of collagen, glycine, and proline, amino acids critical for joint health, skin elasticity, and gut repair.Practicality meets nourishment here: blending heart into ground meat makes for a nutrient-boosted burger without altering the flavour, while a slow-simmered bone broth can serve as a mineral-rich base for soups or stews. Even the simplest recipes, like crispy fried chicken skins or roasted marrow bones, deliver a nutritional punch far greater than many conventional meal staples. The possibilities are endless, and the rewards, both for your health and your palate, are immense. For a deeper dive, check out our blog: Why Eat Nose to Tail 5. Take care of your lymphatic health The lymphatic system is the backbone of your immune function. It’s the body’s filtration network, working silently to transport white blood cells, flush toxins, and deliver nutrients to where they’re needed most. Every time you move, stretch, or even breathe deeply, your lymphatic system springs into action, circulating lymph fluid and keeping your immune defences sharp. Lymph nodes, scattered throughout the body, act as checkpoints where pathogens and harmful particles are trapped and neutralised Unlike your circulatory system, the lymphatic system doesn’t have a pump, which means stagnation can set in without conscious effort to keep it flowing, leaving your immune system sluggish and overburdened. Daily movement is key: walking, stretching, and even deep diaphragmatic breathing create the pressure changes needed to propel lymph fluid through its vessels. Rebounding (bouncing on a mini-trampoline) supercharges this process by combining gravity and motion, helping to flush lymphatic pathways and energise your immune system.Lymphatic drainage massage is another potent tool. Through gentle, rhythmic strokes, it stimulates lymph flow. Add in the ancient practice of dry brushing: using long, upward strokes toward the heart, to not only awaken the lymphatic system but also exfoliate the skin and boost circulation.Hydration is equally critical. Lymph fluid is primarily water, so dehydration thickens it, slowing its movement and hampering your immune system’s efficiency. Supporting this process with sauna sessions or alternating hot and cold showers can further boost lymphatic flow, encouraging the release of toxins through sweat while enhancing immune strength. 6. Reduce exposure to toxins We’ll keep this one short because, unfortunately, the ways our bodies are attacked by the modern environment feel endless. From hormone disrupting plastics to synthetic fragrances and pesticide residues, these invisible intruders quietly chip away at our health. But don’t panic, this isn’t about living in a bubble. Small, intentional changes make a big difference: If you’re interested to dive deeper, our full toxin reduction roadmap here breaks it all down step by step, without the overwhelm, helping you weave a more harmonious environment that brings alignment to your health. 7. Honour your parasympathetic nervous system Dr. Gabor Maté, renowned for his work on trauma and stress, emphasises how unresolved emotional wounds keep the body locked in survival mode, hijacking our immune system, digestion, and hormonal balance.When the sympathetic nervous system dominates, keeping you in a perpetual state of alert, your body can’t differentiate between a missed deadline and a life-or-death threat. This state of hypervigillance burns through resources, leaving your body inflamed, fatigued, and disconnected. Trauma compounds this, embedding itself in the nervous system and perpetuating cycles of stress that undermine every attempt at healing.Breaking free begins with inviting the parasympathetic nervous system to take the reins. Gentle, intentional practices like slow diaphragmatic breathing, mindfulness, and even body focused therapies like somatic experiencing (a method endorsed by Maté) can signal safety to your body. Cold plunges and humming exercises stimulate the vagus nerve, the main highway of your parasympathetic system, sending a loud and clear message: it’s okay to rest now.The connection between emotional health and physical health is no longer a mystery, it’s a necessity we can no longer overlook. By tending to your nervous system, you’re not just calming your mind. You’re laying the foundation for real, lasting vitality 8. Find movement that exhilarates you Exercise isn’t just a physical act, it’s a state of being, a rhythm that aligns the mind, body, and soul. The most transformative movements are not born of obligation, but of devotion, a love for the act itself. As author Haruki Murakami reflected: “Running is both exercise and a metaphor. Running day after day, piling up the races, bit by bit I raise the bar, and by clearing each level I elevate myself.”For Murakami, running was a personal dialogue. Movement isn’t about punishment or perfection, it’s about showing up each day, meeting yourself where you are, and growing just a little more than yesterday.To find movement you truly love, strip away the expectation of achievement or comparison. Forget rigid schedules and “must-dos.” Instead, ask yourself: what makes you feel alive? For some, it’s the grounding rhythm of a morning walk as the world stirs awake. For others, it’s the meditative flow of yoga, the primal joy of dancing, or the quiet strength found in weightlifting. Maybe it’s running, as it was for Murakami, a solitary act that becomes a refuge. If you’re stuck, try everything. The key is to find what draws you back, day after day, without forcing it. When you fall in love with the act of moving, it stops being a task and starts being a gift, a time to recalibrate, reflect, and renew. Make it simple. Make it sacred. Launching Organised this year, we could never have anticipated the fascinating community that would form around us. You've brought our mission to life and we are overwhelmed with gratitude for your trust, stories and commitment to this shared vision. Together we've proven that health is more than a fleeting resolution, but rather a daily act of devotion. Thank you for being part of the Organised family, we can't wait to see what we'll create together in 2025 Actionable rituals: 1. Morning sunlight upon waking 2. Ground with the earth 3. Cook all your meals at home 4. Eat nose to tail 5. Take care of your lymphatic health 6. Reduce exposure to toxins 7. Honour your parasympathetic system 8. Find movement you love, something you can't wait to do every day

December 23, 2024

3 ways to ruin your energy first thing in the morning

Mornings are sacred, a blank canvas, an unspoiled stretch of hours brimming with potential. But for many, they become a battleground where poor habits sabotage energy before the day has truly begun. The way you start your morning doesn’t just set the tone, it determines the pace, focus, and vitality of your entire day. Let’s explore three common culprits that drain your energy before your feet have fully hit the ground, and what you can do instead. 1. Reaching for caffeine before anything else The smell of freshly brewed coffee, the warmth of the cup, it’s a ritual many of us cherish. But reaching for caffeine before your body is ready can send you spiralling into an energy crash. Overnight, your body dehydrates, and cortisol (your natural morning wake-up hormone) peaks to ease you into the day. Piling caffeine onto that delicate balance forces your adrenals to work overtime, leaving you jittery, dehydrated, and primed for an afternoon slump. The fix: Start your day with hydration. A glass of filtered water with a pinch of mineral rich sea salt or a squeeze of lemon will replenish what you’ve lost overnight. Then, give your body at least 30 minutes to wake up before indulging in that sacred cup of coffee 2. Skipping a nourishing breakfast Rolling out of bed and heading straight into your to do list without fuelling up is like expecting your car to run on fumes. Skipping breakfast, or settling for a sugar-laden substitute like a granola bar or flavoured yogurt leaves your blood sugar on a rollercoaster, with energy spikes followed by inevitable crashes. Your body craves steady fuel, especially after an overnight fast. The fix: Opt for a breakfast rich in protein and healthy fats. Pastured eggs, a scoop of collagen in your morning coffee or smoothie, or even a handful of leftover steak from last night will stabilise your blood sugar and keep you energised. Bonus points for incorporating nutrient dense carbs brimming with electrolytes like fruit or honey to support metabolic health and hormones. 3. Ignoring the sacredness of it all Mornings are more than just a time of day, they're a liminal space to set intentions and calibrate your mind, body, and spirit. But when you start your day in chaos, rushing, scrolling through your phone, or neglecting to connect with the world around you, it scatters your focus and depletes your energy before the day even begins. The fix: Begin your day with sunlight and stillness. Step outside to feel the sun on your skin, even for just a few minutes. Exposure to natural light in the early morning synchronises your circadian rhythm, boosting alertness and setting the stage for restorative sleep later. Avoid reaching for your phone or diving into a to do list right away. Instead, use this sacred window to ground yourself. Let the morning anchor you, not overwhelm you.

December 23, 2024

5 health trends you should avoid in the new year

The New Year is often a time of bold health declarations and lofty resolutions. But let’s be honest, health isn’t a sprint; it’s a marathon. And if you’re reading this, I know you already get it. True health isn’t about January trends; it’s a 365-day commitment to yourself.That’s why this year, I want you to skip the noise and avoid the traps. Let’s talk about one of the biggest pitfalls: fad diets, detoxes, and trends that promise instant results but compromise long-term health. 1. Going on a detox or fad diet The holidays are indulgent by design, a season of feasts, laughter, and the communal breaking of bread. January, though, whispers guilt: Undo it. Cleanse yourself. But here’s the truth: your body is not a toxin riddled vessel. Your liver and kidneys are already orchestrating a seamless symphony of detoxification every moment. No expensive juice cleanse or fad diet can replicate the brilliance of that design. Fad diets often deprive your body of vital nutrients, disrupt your metabolic flow, and foster a binge/restrict cycle that leaves you weary and defeated. Instead, focus on replenishing your body with nutrient dense foods such as pastured eggs, organ meats, and collagen rich broths. 2. Cutting out carbs Carbs often get demonised, especially in the animal based community, but they are crucial for metabolic health and hormone regulation. Cutting carbs too drastically can lead to sluggish thyroid function, poor energy levels, and disrupted sleep cycles. Reach for the sacred carbohydrates of our ancestors: the honey that sweetens, the fruits ripened in sunlight, and the roots pulled from nutrient-dense soil. These sources are as natural as the rhythms they support. Remember, it’s not the carbs that are the problem, it’s the overly processed, nutrient-void ones 3. Obsessing over the perfect routine Fitness is riddled with myths, and chief among them is the illusion of the perfect routine In the quest for fitness perfection, it’s easy to spiral into over analysis, chasing an “ideal” workout routine that’s often unsustainable beyond the first week. The result? Paralysis or burnout. Here’s the antidote: simplicity. Health thrives on rhythms, not rigidity. Think of primal movements: walking at dawn, sprinting with the abandon of a child, or lifting something heavy because it makes you feel capable. Movement doesn’t have to be confined to four walls or a mat. The best routine is one you’ll stick with because it aligns with your interests and lifestyle. And here’s the twist: sometimes the exercises you resist the most, like squats or mobility work, are the ones your body craves. Stick with them, and you might just fall in love with how they transform you, both physically and mentally. 4. Counting calories Calories are a crude metric, a reductive way to approach nourishment. Food is not maths, it’s medicine. Calorie counting treats food as mere numbers rather than the rich, complex fuel your body needs. For instance, 200 calories from bone marrow are not remotely comparable to 200 calories from crackers. Instead of focusing on calorie limits, focus on the quality of your food. Nutrient dense staples like grass fed beef, wildcaught fish, raw dairy, and organs provide bioavailable vitamins, healthy fats, and essential amino acids provide bioavailable vitamins and essential amino acids that fuel your body far better than a restrictive calorie limit. Eat to satiety, trust your hunger cues, and honor your body’s natural rhythms. When you focus on nourishment over numbers, everything else falls into place. 5. Ignoring recovery The exhilaration of a new fitness routine often blinds us to its counterbalance: recovery. Without rest, muscles tear but don’t repair, cortisol spikes remain unchecked, and the body drifts into chronic fatigue. Recovery isn’t passive, it’s an active practice of restoration. Cold plunges and sauna sessions cleanse and reset. Deep, uninterrupted sleep knits torn muscle fibres back together. Collagen rich foods like bone broth repair joints and tissues, making rest as nourishing as exertion. Remember, progress doesn’t happen during the push, it happens in the stillness that follows. Health is holistic and timeless. It’s about building habits you can sustain every day of the year, not just until February. So skip the gimmicks and double down on what works.

December 13, 2024

Colostrum, the ancient remedy for gut health

Gut health is at the centre of modern wellness conversations, yet we often overlook one of nature’s most potent tools for healing the digestive system: colostrum. This golden, nutrient rich liquid, produced by mammals in the first days after giving birth, has been revered for centuries for its ability to strengthen immunity and restore balance. But how exactly does colostrum support gut health? From repairing the intestinal lining to nourishing the microbiome, let’s explore the science and ancestral wisdom behind this remarkable substance. What exactly is colostrum? Key components of colostrum: Immunoglobulins (IgG, IgA, IgM)These antibodies are the cornerstone of colostrum’s immune-supporting properties. Immunoglobulins bind to harmful pathogens and toxins, preventing them from entering the bloodstream. They also play a vital role in establishing the newborn’s adaptive immune system. Growth factors (IGF-1, TGF-β)Insulin-like Growth Factor (IGF-1) and Transforming Growth Factor Beta (TGF-β) stimulate cellular growth and repair. These compounds are critical for the development and regeneration of tissues, particularly in the gut lining. LactoferrinA multifunctional protein that binds to iron, lactoferrin inhibits the growth of harmful bacteria that thrive on iron. It also possesses antimicrobial, anti-inflammatory, and antioxidant properties, making it essential for both immune and gut health. Proline-rich polypeptides (PRPs)PRPs modulate the immune system by enhancing or suppressing its activity as needed. This immune-balancing effect helps protect against overactive responses, such as inflammation, while maintaining defence against pathogens. CytokinesThese signalling molecules regulate immune responses and inflammation, playing a pivotal role in orchestrating the body’s defence mechanisms. Nutrient profileColostrum is rich in bioavailable vitamins (A, D, E, and K), minerals (zinc, magnesium, and selenium), and essential amino acids. These nutrients support the newborn’s overall development and contribute to the healing and repair of tissues. OligosaccharidesThese prebiotic compounds nourish beneficial gut bacteria, helping to establish a balanced microbiome and protect against harmful microorganisms. How does it differ from mature milk? In contrast to mature milk, colostrum is lower in fat and lactose, prioritising protective and regenerative compounds over caloric density. It is also rich in bioactive components like lactoferrin, cytokines, and proline-rich polypeptides (PRPs), which are present in much smaller quantities in mature milk. Additionally, colostrum includes prebiotic oligosaccharides that help establish a healthy gut microbiome. Together, these attributes make colostrum uniquely suited to meet the immediate developmental and immunological needs of a newborn, while mature milk transitions to focus on sustained growth and caloric energy. The unsung hero for gut health Colostrum’s unique composition makes it an unparalleled ally in restoring gut integrity and supporting the microbiome. Seals the Gut BarrierThe gut lining, composed of epithelial cells, acts as a selective barrier between the digestive tract and the bloodstream. Colostrum’s growth factors, particularly Insulin-like Growth Factor (IGF-1) and Transforming Growth Factor Beta (TGF-β), stimulate the regeneration of these cells and repair tight junctions. This process “seals” the gut, preventing the leakage of harmful substances and reducing inflammation. Balances the microbiomeColostrum contains prebiotic oligosaccharides, which feed beneficial bacteria and promote microbial diversity. This supports a balanced microbiome, crowding out harmful pathogens and fostering an environment where good bacteria thrive. Additionally, its antimicrobial proteins, like lactoferrin, inhibit the growth of harmful bacteria without disrupting beneficial strains. Modulates inflammationProline-rich polypeptides (PRPs) in colostrum act as immune modulators, reducing inflammation in the gut while supporting the body’s ability to defend against pathogens. This dual action helps soothe irritated digestive tissues and restore gut equilibrium. Supports immune function Immunoglobulins in colostrum (IgG, IgA, and IgM) directly neutralise pathogens in the gut, offering immediate immune support. These antibodies help create a protective layer in the gut, shielding it from harmful bacteria, viruses, and toxins. Nutrient delivery and absorptionBy repairing the gut lining and reducing inflammation, colostrum enhances nutrient absorption. A healthy gut barrier ensures that essential vitamins, minerals, and amino acids from food and supplements reach the bloodstream effectively, boosting overall health and energy. Colostrum’s benefits were cherished long before modern science began dissecting its molecular marvels. Across cultures and millennia, it has held a sacred place as both a healing elixir and a symbol of vitality, demonstrating its timeless relevance in the quest for health. Ayurvedic wisdom In ancient India, colostrum was revered in Ayurveda, one of the world’s oldest holistic healing systems, celebrated for its ability to rejuvenate the digestive system and bolster the immune response. Ayurvedic practitioners prescribed colostrum to restore balance in the body’s doshas (vital energies), especially for those suffering from “ama” (toxins) or “agni” (digestive fire) imbalances. Its regenerative properties were also linked to faster healing from injuries, illness, and periods of intense exertion or malnourishment. The dance of the calf In Scandinavian tradition, colostrum found its most elegant expression in kalvdans, literally, “the dance of the calf”, capturing its delicate, jiggly texture. First documented in the 17th-century encyclopedia project "swensk grammatica", where it was also called kalvost (calf cheese), the dessert was a celebration of simplicity, made by gently heating unpasteurised colostrum milk until it transformed into a velvety custard like treat. This ancestral recipe, cherished by Swedish emigrants who brought it to North America, has largely faded in modern times due to regulations on unpasteurised milk. Recognising its cultural significance, the Slow Food movement included kalvdans in its 2008 “Ark of Taste,” alongside other endangered culinary treasures. Yet kalvdans is far from an isolated phenomenon. Across the globe, cultures have found similar ways to celebrate colostrum: In Iceland, Álbrystir transforms colostrum into a rich, pudding-like delicacy. In England, beestings puddings were once a traditional way to use the first milk. In India, Junnu, made from buffalo colostrum, remains a beloved treat in many regions. From the Himalayan valleys to the windswept fjords of Scandinavia, colostrum has been lauded as a universal remedy. What ties these traditions together is the shared understanding that this first food, produced at the cusp of life, contains unparalleled strength and wisdom. The focus wasn’t on isolating compounds or analysing its properties, but on recognising its holistic power to nourish, heal, and protect. Today, modern science validates what these ancient cultures instinctively knew: colostrum is a powerhouse of bioactive compounds that foster gut health, immunity, and systemic balance. Yet, even in the age of scientific precision, there’s a poetic resonance in how colostrum bridges the gap between ancestral wisdom and cutting edge wellness. It’s a reminder that some of the most profound solutions have been with us all along, waiting to be rediscovered.

December 04, 2024

Ancestral gift guide

The best gifts aren’t the ones that fade when the wrapping paper is tossed aside, they’re the ones that linger in memory, weaving themselves into the rhythm of everyday life. This Christmas, let’s step back from the chaos of quick buys and mass produced trends. Instead, imagine gifts that carry the warmth of intention, the richness of tradition, and the beauty of nature’s bounty. From handmade treasures to tools built to last, this ancestral gift guide is here to inspire thoughtful (and delicious) giving. 1. Farmers market hamper Few gifts rival the charm of a thoughtfully curated hamper filled with fresh, local treasures. Gift the invitation to celebrate the earth’s abundance. Think vibrant apples, creamy raw milk, a jar of golden honey, hand churned butter, crusty sourdough loaf, and fragrant bunches of herbs or a unique locally crafted cheese. Include a handwritten recipe for a hearty winter stew or spiced compote, and you’ve created an experience that will linger long after the holidays. A hamper like this nourishes the soul as much as the body, supporting local farmers and rekindling a connection to the land. 2. Beeswax candles The flicker of a beeswax candle is like the heartbeat of a quiet room. Its golden glow casts soft shadows, filling the air with a faint, natural honeyed aroma. Unlike synthetic candles that overpower or harm, these candles purify the air with every burn, creating a sanctuary of calm. The warmth of their light is tactile, almost alive, a reminder of slower, more intentional living. Choose hand dipped or artisanal designs that look as beautiful as they feel, and give the gift of cozy, toxin-free serenity 3. Stainless steel pan In the kitchen, timeless tools speak volumes. A gleaming stainless steel pan isn’t just cookware; it’s an heirloom in the making. Durable, versatile, and toxin free, it transforms the act of cooking into something magical. The sizzle of a ribeye or the golden crust of roasted vegetables feels different in a pan like this, there’s an artistry to it. Pair it with a jar of flaky sea salt or a hand carved wooden spoon, and you’ve given not just a gift, but an experience. 4. Infused honey Honey is nature’s sweetest alchemy. Take it to the next level with an infused variety, featuring flavours like lavender, cinnamon, or chili. Every drizzle carries the essence of indulgence and nourishment, perfect for anointing crusty sourdough, stirring into fragrant herbal tea, or gracing a cheese platter with unexpected elegance. Raw honey, rich in antioxidants and soothing enzymes, transforms into something utterly enchanting when infused, a gift as memorable as it is delicious. Tuck in a wooden honey dipper for extra ritual essence. 5. Red light therapy lamp While we always champion the importance of syncing ourselves with the sun’s natural rhythms, the cold depths of an English winter often leave us disconnected from its life giving light. That’s where a red light therapy lamp steps in, a gift that mimics the sun’s red wavelengths, essential for promoting health and balance when daylight is scarce. Unlike blue light, which disrupts melatonin production and circadian rhythms, red light works in harmony with your body, enhancing mitochondrial function to boost cellular energy, reduce inflammation, and improve overall vitality. Gift it with a simple explanation of its benefits and watch as it becomes their new favourite ritual. 6. "Nourishing Traditions" by Sally Fallon For the curious foodie, Nourishing Traditions is more than a cookbook, it’s a manifesto for returning to traditional, nutrient dense ways of eating. This beautifully written guide by Sally Fallon combines recipes with fascinating insights into ancestral wisdom, covering everything from fermented foods to bone broths 7. End grain cutting board For the chef or entertainer who appreciates beauty in every detail, an end grain cutting board is a stunning addition to their collection. With its intricate wood patterns and forgiving surface, it’s a functional piece of art. Every slice and chop feels grounded, connected to the craftsmanship that went into making it. It’s the kind of gift that quietly elevates their kitchen and becomes a cherished part of their culinary routine. 8. Ribeye A perfectly marbled ribeye steak, its deep ruby hues glistening with richness, is a gift that speaks directly to the senses. Wrapped carefully in butcher’s paper, the folds secured with rustic twine, it carries the promise of an unforgettable meal, a feast waiting to happen. Sourced from pasture raised, grass fed cattle, it’s a celebration of nature’s bounty, ethically raised and bursting with the kind of flavour that only comes from thoughtful care. The steak’s buttery texture and earthy aroma tell a story of quality, making it a strikingly delicious (and nourishing) gift for the discerning foodie in your life. 9. Tallow or beeswax based skincare A toxin free skincare set makes a thoughtful, luxurious gift for anyone looking to simplify and elevate their beauty routine. Choose products rooted in nature, like a rich tallow-based moisturiser that deeply nourishes and repairs the skin with ancestral ingredients, or a silky beeswax lip balm that seals in hydration while leaving a subtle, natural sheen. 10. Journal and thermos For the outdoor adventurer or nature lover, consider a handcrafted leather journal paired with a sturdy stainless steel thermos. The journal encourages reflection and thoughts penned by a fire’s glow, while the thermos keeps drinks hot even on the coldest of trails. Together, they’re companions for the soul and the senses, encouraging a deeper connection to nature and self. 11. Organic cotton blanket/ bedsheets Another idea steeped in cosiness is an organic cotton throw blanket (or bedsheets). Soft, breathable, and free from synthetic dyes, they're perfect for chilly evenings curled up on the sofa. Pair with a box of organic herbal tea or a jar of raw honey for an added layer of comfort and warmth. This is a gift that wraps your loved ones in care, literally and figuratively. 12. Fermentation starter kit For the adventurous foodie, a fermentation starter kit is a gateway to endless culinary creativity and flavour packed discoveries. Imagine glass jars brimming with vibrant kimchi, tangy sauerkraut, or fizzy, effervescent kombucha, all bubbling with life and made from scratch. Equipped with glass jars, fermentation weights, and detailed recipe guides, this kit turns the ancient art of preservation into a modern kitchen ritual.

December 04, 2024

5 tips to boost testosterone naturally

In a world of quick fixes and synthetic solutions, it’s easy to forget that the human body is a masterpiece of natural engineering. Testosterone, the engine of male health and vitality, doesn’t need artificial boosters, it needs alignment with nature. By embracing ancestral wisdom and modern science, you can reclaim your strength, energy, and balance without compromising your health. 1. Balance your circadian rhythm Every great day begins with a connection to the sun. Testosterone production is intricately tied to your body’s circadian rhythm, the internal clock that governs everything from sleep cycles to hormone regulation. Morning sunlight is a key trigger, signalling your body to optimise testosterone production at peak times. Why it works Vitamin D activation: Sunlight catalyses your skin to produce Vitamin D, a hormone precursor critical for testosterone synthesis. Men with optimal Vitamin D levels consistently show higher testosterone levels compared to those deficient in this vital nutrient. Circadian rhythm alignment: Exposure to natural light in the morning helps synchronise your internal clock, ensuring hormones like testosterone and cortisol are released in the right amounts at the right times. Misaligned rhythms, often caused by indoor living and artificial lighting, disrupt these natural cycles, leading to suboptimal hormone production. How to incorporate it: To maximise testosterone friendly benefits, spend 15–30 minutes outdoors first thing ever morning. Expose as much skin as possible to sunlight and ditch sunglasses to allow light to interact with your brain's hormonal control centres via your retina. For deeper circadian alignment, reduce exposure to artificial light at night to preserve melatonin production, a hormone indirectly supporting testosterone by promoting restorative sleep. 2. Incorporate organ meats When it comes to nutrient density, few foods compare to organ meats. Once revered in ancestral diets, organ meats like liver, heart, and kidneys have fallen out of favour in modern culinary culture, but their nutritional benefits remain unparalleled. These treasure troves provide a wealth of bioavailable vitamins and minerals that directly fuel testosterone production. Why it works Zinc: Known as the 'testosterone mineral', zinc plays a crucial role in hormone synthesis and regulation. Found abundantly in organ meats like kidney and liver, it also helps balance estrogen levels in the male body. Vitamin A (retinol): Liver is nature’s richest source of bioavailable Vitamin A, which supports testicular function, sperm production, and overall hormonal balance. Unlike synthetic Vitamin A found in supplements, retinol from organ meats is easily absorbed and utilised by the body. Heme iron: Organ meats provide heme iron, the most bioavailable form of iron. This boosts oxygenation, energy levels, and metabolic health, all of which are foundational for hormonal function. How to incorporate them: Enjoy grass fed liver multiple times a week. Not a fan of the flavor? Blend liver into ground beef for burgers, sauté it with garlic and herbs for a more palatable option, try it as a pâté. Experiment with heart or kidney in stews, where their flavours meld beautifully with rich broths and vegetables. Alternatively, enjoy them in your morning coffee or smoothie with Organised organ blend. 3. Royal jelly Royal jelly, the nutrient dense secretion that feeds queen bees, is a powerful ally in hormonal health. Packed with vitamins, fatty acids, amino acids, and enzymes, this ancient superfood has long been celebrated for its revitalising properties. Research suggests it has direct benefits for testosterone production and overall endocrine function. Why it works: Hormonal support: Royal jelly has been shown to stimulate the release of luteinising hormone (LH), a key regulator of testosterone production in the testes. Nutrient density: This natural elixir is rich in B vitamins, zinc, and unique bioactive compounds that nourish the body’s hormone pathways. Anti-Inflammatory Benefits: Chronic inflammation disrupts testosterone production. Royal jelly’s antioxidant properties reduce oxidative stress, creating a better internal environment for hormonal balance. How to incorporate it: Start with 1/2 to 1 teaspoon of fresh, raw royal jelly daily. Take it straight on an empty stomach for maximum absorption or mix it into your morning smoothie. Look for high quality, pesticide- ree royal jelly to ensure you’re reaping its full benefits. 4. Sprint Training The body thrives on intensity, and few activities deliver as much as sprinting. High Intensity Interval Training (HIIT), particularly in the form of sprints, is one of the most effective ways to naturally elevate testosterone levels. Unlike steady state cardio, which can elevate cortisol (a testosterone antagonist), sprints stimulate anabolic hormones and improve metabolic health. Why it works Testosterone surge: Research shows that sprinting leads to a significant, immediate increase in testosterone levels following exercise. Cortisol control: Short, intense bursts of activity keep cortisol levels in check, preventing the chronic stress that can suppress testosterone production. Muscle activationL Sprinting engages fast twitch muscle fibers, essential for strength, power, and hormone regulation. How to incorporate it: Warm up with dynamic stretches and light jogging. Perform 6–8 rounds of 20–30 second sprints at maximum effort, followed by 90 seconds of active recovery. Incorporate sprint sessions 2–3 times per week, alternating with strength training for a balanced regimen. 5. Cold exposure Cold exposure isn’t just about mental grit; it’s a potent tool for metabolic and hormonal optimisation. Practices like cold showers, ice baths, or cold plunges stimulate physiological adaptations that enhance overall resilience and hormonal health. Why it works Improved circulation: Cold exposure increases blood flow to the testes, optimizing their function and testosterone output. Hormonal reset: Exposure to cold triggers the release of norepinephrine, a stress hormone that reduces cortisol while boosting focus and resilience. Metabolic efficiency: Cold therapy enhances mitochondrial function and energy production, indirectly supporting testosterone synthesis. How to incorporate it: Start with a 30-second blast of cold water at the end of your regular shower, gradually extending the duration as your tolerance improves. For deeper benefits, consider ice baths or cold plunges, maintaining water temperatures between 50–59°F for 2–3 minutes, once or twice weekly. Your body is capable of extraordinary things when you give it the tools it needs. By reintroducing time honoured practices like eating organ meats, embracing the cold, and syncing with the sun, you create an environment where testosterone, and your overall health, can be revitalised.