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April 16, 2025

5 steps to healthier flying (a survival guide for the sky)

Travelling by air might be one of the least ancestral things we do. Hurtling through the sky at 35,000 feet in a pressurised metal tube flooded with blue light, EMFs, artificial air, and processed food, isn’t exactly what our biology evolved for.And yet, at Organised we are huge proponents of adventure. Here’s our 6 steps to care for your body before, during, and after a flight: 1. Fuel properly before takeoff Airline meals are the opposite of nourishing, ultra-processed, seed-oil heavy, and laced with preservatives that have to survive radiation and dry pressurised air. Did you know food served on planes has to contain more preservatives than regular processed food on the ground to prevent spoilage at high altitudes? And airport snacks aren't much better. Eat 1-2 hours before flying. Focus on: Slow cooked meats or eggs (for B vitamins, iron, protein) Root veg, rice or squash (gentle carbs to ground and fuel you) Ancestral fats like tallow, ghee, or butter (for your nervous system) A side of broth or fruit juice with sea salt (for minerals & hydration) As for airport snacks: Grass fed jerky Chocolate Ghee Stuffed Dates Dried fruit (for example mango or a few prunes if you struggle with digestion while travelling) Cottage Cheese Truffles Crunchy Colostrum Bark Hard boiled eggs & sea salt Fruit and veg to snack on Animal Based Gummies 2. Prevent lymph stagnancy Long periods of sitting slow venous return, lymphatic flow, and gut motility. The result? Swelling, constipation, brain fog, and that puffy face post-landing. Your mission is to simulate movement without much space. And we've made you a little travel mobility routine to help: Mini mobility routine (every hour), best done in the little patch of space outside plane bathroom: Spinal rolls to rehydrate spinal disks (standing or seated): Slowly roll down from the crown of your head, vertebra by vertebra, until your hands dangle by your toes. Seated twists to stimulate digestion and reset midline posture: Inhale, lengthen the spine. Exhale, twist to the right, hold for 3–5 breaths. Switch sides. Shoulder shrugs and rolls to release stored tension in the trapezius Hip circles to wake up PSOAS: Stand with feet hip-width apart, soft knees. Circle your hips slowly in both directions. Leg extensions to improve circulation to lower limbs: Extend one leg at a time, flex and point the foot for 30 seconds each. Neck rolls & jaw release: Roll the neck in figure-8s. Open and gently stretch the jaw. 3. Hydrate smarter You can lose up to 2 litres of water on a 10-hour flight, just through respiration and dry cabin air. But plain water? Won’t cut it. You need hydration with cofactors, minerals that help water move into your cells, not just pass through. Hydration stack: Water with a pinch of unrefined sea salt A squeeze of lemon or splash of apple cider vinegar to support absorption Herbal teas > coffee or wine (caffeine & alcohol further dehydrate you) Optional: magnesium drops (if prone to muscle tension or anxiety) 4. Protect your circadian rhythm Most of what makes flying feel so brutal surprisingly isn't even being stuck with a crooked neck in the middle seat. It's circadian disruption: your internal clock being yanked out of rhythm: light at the wrong time, food at the wrong time, cortisol at the wrong time. Your circadian rhythm governs over 80% of physiological processes, including hormone production, digestion, immune responses, and energy cycles so no wonder flying through time zones disrupts every other aspect of your health. But don't worry, there are ways to re-anchor it and mitigate some of the jet lag. Expose your eyes (no sunglasses) to natural light within 30 minutes of landing. Even on a cloudy day, the lux from outdoor light is orders of magnitude stronger than indoor light and powerfully resets your suprachiasmatic nucleus, the brain’s central clock. But darkness matters just as much... if you can get a pair, use blue-light blocking glasses 1-2 hours before sleep (or even for duration of airport), or alternatively bring an eye mask to block out EMF heavy cabin light. Time your meals with your destination: Eating at local daylight hours helps your peripheral clocks (in the liver, pancreas, gut) sync with your central rhythm. Avoid snacking through the night just because you're bored or jet lagged (it can delay circadian recovery by 2-3 days) If possible, eating glycine rich foods such as bone broth or Organised with some milk at your arrival destination promotes a parasympathetic tone, helping you slide back into sleep when your brain still thinks it's noon. 5. Decompress after you land Just because you’ve arrived doesn’t mean your nervous system has. Post flight inflammation, circadian disruption, and sensory overload can take 24-48 hours to regulate. Think of this as your post-flight landing protocol: Grounding: Get barefoot on grass, sand, or soil for at least 10–15 minutes. This helps neutralise static electric charge, supports vagal tone, and lowers cortisol. Magnesium & bicarbonate soak: This combo supports detoxification, relieves muscular tension, and helps re-mineralise after altitude dehydration. Add 2 cups epsom salts, 1/2 cup bicarbonate of soda and a few drops of lavender. Flush lymph + oxygenateYour lymph system doesn't have a pump, it relies on movement. And flying slows it to a crawl. Try a brisk walk, or legs up on the wall pose to drain stagnation from the lower limbs. Gently stretch the hips, spine and traps (they bear the brunt of long-haul tension) Bonus rituals for nervous system recovery: Rub magnesium oil into the back of your neck (vagus-rich zone) and the soles of your feet before bed. It relaxes your system via the skin and bypasses digestion. Use castor oil on your abdomen with a hot water bottle: supports detox pathways and calms the gut-brain axis. Sip a tea of lemon balm & passionflower: gentle nervines that help coax the body into repair mode.

April 11, 2025

The ultimate guide to stress release

Let’s start here: Stress isn’t the villain. It’s a biological response designed to protect you. A surge of alertness. A burst of energy. A system scan for threats. The issue isn’t stress itself, it’s the constancy of it. The background noise of inboxes, deadlines, processed food, blue light, and unresolved trauma. You may have seen the trend of 'unfortunately my body can't tell the difference between being chased by a predator, and ... ', but it really is true. Our amygdala, the brain’s threat centre, truly doesn’t discern between emotional, physical, or perceived danger. And if you never send it the all clear, the body stays braced for impact. We weren’t meant to live in permanent fight-or-flight, and the modern diseases that manifest are a show of it. We were meant to pulse in and out of it. Hunt, gather, rest. Work, restore. Expand, exhale. Modern life forgot the exhale. But you can bring it back. Not through numbing or bypassing, but through gently nourishing the systems that carry you, so they can return to calm naturally. Here’s our guide how: Feeding your calm In the body, stress eats first. Before we can relax, our cells need to feel safe, and safety is built on micronutrients. In ancestral cultures, calming the nervous system didn’t come from a bottle but from the slow ritual of eating food that signalled abundance: organ meats, broths, yolks, wild greens, and mineral-rich waters. Today, we can trace that same nourishment back to a handful of key nutrients that quietly regulate the brain, support hormone balance, and buffer the adrenal glands during times of strain. Choline-rich foods (like liver and egg yolks) feed acetylcholine, the neurotransmitter of rest and digest. Saturated fats and cholesterol build the myelin sheaths around nerves, allowing thoughts and signals to flow calmly and clearly. Glycine, found in bones, skin, and connective tissue is the nervous system’s whisper, slowing heart rate and body tension. And B vitamins are the unsung conductors of neurotransmitter balance and energy production, worn thin by constant stress. In short: to support your nerves, you must feed them. Not with stimulants or synthetic quick-fixes, but with real, bioavailable food. Understanding the biology of stress To understand stress, we need to visit the brain. More specifically, the HPA axis, a hormonal chain reaction between your hypothalamus, pituitary, and adrenal glands. In survival mode, this axis is your lifeline. The moment your brain senses danger, it floods the body with adrenaline and cortisol, mobilising glucose and sharpening your senses. This is brilliant, for escaping a lion. But in modern life, the lions are emails, debt letters, and scrolling at midnight. Our bodies respond the same way. We end up with a constantly revving stress engine and repeated HPA axis activation. Over time, this takes a serious toll. Research shows that chronic stress (ongoing high cortisol) contributes to high blood pressure, artery-clogging plaques, brain changes, and increased anxiety, depression, and addiction risk. It can dysregulate the immune system and metabolism as well. In fact, persistent cortisol elevation literally reshapes parts of the brain, for example, it can cause the hippocampus (critical for memory and mood regulation) to atrophy and weaken synaptic connections. To restore balance, the key is to create a state of safety, not just emotionally, but biologically. That’s where light, warmth, breath, and grounding come in. Light as medicine Notice how you feel in a firelit restaurant. The glow is warm, flickering, golden. Your shoulders drop. Conversation softens. Something ancient in you exhales. Now think of a fluorescent-lit office or a kitchen at midnight with every overhead light blazing, there’s tension, an invisible buzzing in the background, and a restlessness that’s hard to shake. That’s not in your head. That’s your nervous system responding to light. Light is one of the most powerful environmental signals your body receives, and it speaks directly to your HPA axis and your circadian rhythm, the internal 24-hour clock that regulates everything from cortisol to digestion to melatonin. In ancestral life, light came in two forms: the bright, full-spectrum light of the sun by day, and the gentle, amber flicker of fire by night. This natural contrast told the brain when to be alert and when to unwind. Today, many of us live in the reverse: dim artificial light indoors all day, followed by intense blue-toned screens at night. The result? Cortisol rises when it should fall. Melatonin is suppressed. Sleep becomes shallow, moods grow brittle, and our stress resilience unravels. The recalibration begins with rhythm. Step outside within 30 minutes of waking. Even five to ten minutes of morning sunlight acts like a master reset for your entire circadian system. You’ll feel it: sharper focus, more stable energy, and a calmer descent into sleep that night. Neuroscientists now confirm what our ancestors knew intuitively, the sun is medicine. In the evenings, flip the script. Dim the lights, switch to warm bulbs, light a candle at the dinner table. Your nervous system understands this language. It says: the day is done. You are safe now. Wind down. Consistency matters too. Wake and sleep at roughly the same times each day, even on weekends. Sleep in a cool, dark room, and stop eating at least a few hours before bed. These subtle cues, light, dark, temperature, food timing, are known as zeitgebers, or “time-givers,” and they help your body land in the right gear at the right time. Activating the parasympathetic The most stressful things always catch you blind sighted on a random Thursday afternoon. And it would be naive to assume you can stop stress from arriving, but you can train the body to recover quicker. To move through instead of freeze. The parasympathetic state is your body’s healing gear. It’s the mode where digestion resumes, hormones regulate, tissue repairs, and the mind feels safe enough to exhale. But in a world that keeps us alert and overstimulated, most of us forget how to access it. Luckily, your body holds ancient levers: A warm bath before bed: especially with magnesium-rich salts, dilates blood vessels, calms muscles, and drops cortisol. The warmth mimics the sun’s descent and invites your system to let go. Grounding with bare feet on soil: a daily barefoot walk, or sitting under a tree with your palms in the grass, helps discharge static stress and recalibrates your nervous system through the earth’s subtle electric field. Slow, nasal breathing: especially when the exhale is longer than the inhale. Try 4-7-8 breathing or a soft sigh with closed lips. It signals to your vagus nerve that you are no longer under threat. Touch: a lingering hug, stroking a pet, or even self-massage with warm oil can activate oxytocin and reduce cortisol. This is primal. We are social mammals. Safety is often felt through skin. Somatic release Stress lives not only in your head, but in your posture, jaw, gut, and pelvic floor. Muscular tension is your body’s way of holding on. If you’re always bracing, shoulders hunched, teeth clenched, belly tight, your body is sending a message of threat, even if you feel "fine." Somatic practices (body-based) help you listen in. Notice how animals shake after a threat. A built-in release valve to stop stress from embedding in the body. We need that too. Daily body scans are an incredible starting point: where are you gripping? Can you soften your jaw, belly, or shoulders? Tension often hides where we least expect it. Let yourself shake it out, whether through TRE (trauma release exercises) or simply dancing in your kitchen. Stretch deeply and pair it with a long, audible sigh: your vagus nerve registers that exhale as a signal of safety. Even your posture is a tool: standing tall, chest open, shoulders soft not only reflects confidence but gently shifts your inner chemistry. These are micro-practices, yes, but practiced daily, they become your body’s reminder that the danger has passed. Trauma & polyvagal theory Some stress is chronic. Some is stored.Not all nervous systems reset on their own. Unprocessed trauma doesn’t just live in memory, it gets etched into posture, breath, immune function, digestion, and mood. It becomes a pattern. Dr. Bessel van der Kolk, author of The Body Keeps the Score, describes trauma not as a past event, but as a present-day imprint on the body and nervous system. When we can’t process a threat in real time, when we fight or flee internally but the moment freezes, that survival energy gets stuck. It’s why trauma symptoms can linger for years, even decades: because the body remembers. Polyvagal theory, developed by Dr. Stephen Porges, gives us a physiological roadmap. It shows that the nervous system operates more like a ladder than a switch, with three key states: Ventral vagal: safe, social, open. This is where healing happens. Sympathetic: fight-or-flight. Alert, mobilised, anxious. Dorsal vagal: freeze. Numb, disconnected, collapsed. In trauma, we lose access to the ventral vagal state because the body doesn’t yet feel safe enough to return there. Titration: A core concept in somatic experiencing (pioneered by Peter Levine), titration means feeling small pieces of a sensation or memory, then backing off. Little doses of intensity that build your capacity to stay present, without flooding. Sound, vibration, rhythm: Humming, chanting, drumming, and singing all activate the vagus nerve. These aren’t new biohacks, they’re ancient healing tools. Communal song, lullabies, mourning chants, humans have always used rhythm to metabolise emotion. Somatic release: Bessel van der Kolk writes, “the single most important issue for traumatised people is to find a sense of safety in their own bodies.” Relational repair: We are social mammals. Trauma often happens in the context of relationship, and healing often happens through relationship. This is co-regulation: the presence of a calm, attuned other who helps your system downshift. Whether it’s a therapist, a friend, or even a pet, safe connection is medicine.

April 09, 2025

5 red flags to look out for in supplements

The cupboard’s full of capsules. You’ve got magnesium for sleep, ashwagandha for stress, greens for gut health, collagen for skin… and still? You feel kind of meh. Or even worse, your symptoms continue to torment you, while your gut suffers the consequences. Most modern supplements are ultra-processed imposters wearing wellness labels.They’re sold as solutions, but often act more like stressors: confusing your biology, overriding your taste buds and quietly eroding your gut terrain. Let’s break it down. Here are 5 signs your “health” supplement is working against you, and what to do instead: 1. It contains 'natural flavours' 'Natural flavours' sound innocent, even healthy. But in reality, this is one of the most misleading terms in the industry. Legally, a natural flavour only has to originate from something found in nature. These so called natural flavourings are often cooked up and processed in labs using solvents, synthetic carriers, and emulsifiers, all hidden behind a single word on the label. That vanilla-flavoured collagen or blueberry multivitamin? It might contain propylene glycol, MSG derivatives, butylene glycol, or ethyl alcohols, none of which your gut wants, or your liver loves. They’re endocrine disruptors. They’re gut irritants. And worst of all, they’re not required to be disclosed (in fact 'natural flavours' can contain up to 100 undisclosed chemcial compounds). 2. It's synthetic, not whole foods Many supplements today are made with isolated synthetic vitamins, like ascorbic acid (synthetic vitamin C) or pyridoxine hydrochloride (synthetic B6). These lab-created isolates are often poorly absorbed, missing the cofactors and enzymes that real foods provide. What’s missing? The wisdom of nature: the synergy of nutrients that are designed to work together. For example, B vitamins from beef liver aren’t just “B vitamins.” They come with iron, copper, CoQ10, and choline. They’re deeply recognisable to your cells. Synthetic B6? It’s a lone actor. And in excess, it can accumulate in tissues and throw things off even more. You deserve nourishment your body knows what to do with, not something it has to decode. 3. It's sweetened with stevia, erythritol or monk fruit Most sugar substitutes, especially the highly refined, zero-calorie kind, confuse your body. They: Disrupt the microbiome Trigger insulin spikes (despite no calories) Alter taste perception, making real food less satisfying Often come from genetically modified corn or pesticide-laden sources They’re not nourishing. They’re tricking your tongue while burdening your gut. If you’re constantly bloated, craving sweets, or swinging between energy highs and lows, check the back of your “health” products. You might be sweetening your way into dysregulation. 4. It’s packed with fillers you didn’t even know to look for Ever flipped over a bottle and seen ingredients like: Silicon dioxide Magnesium stearate Maltodextrin Titanium dioxide Sunflower lecithin Cellulose gum None of these build your health. They’re not in there for you. They’re in there for the machines, to prevent clumping, help powders flow better, and extend shelf life. These are food additives, not nutrients. They’re cheap, often derived from corn or soy, and sometimes inflammatory, especially when they add up across multiple products. Your “clean” routine shouldn’t be full of industrial byproducts. 5. You’re still taking 6 products to do 1 job Your stack shouldn't need a spreadsheet. If you’re relying on a blend of: A greens powder A protein isolate A separate collagen A multivitamin A gut supplement An energy booster ...something isn't right. The more fragmented your nutrition, the harder your body has to work to make sense of it. What you need isn’t a cabinet full of half fixes. So what's the alternative? Start with the question: Would my great-grandmother recognise this as food? Because your body still does. Instead of a dozen synthetic blends, opt for bioavailable whole foods that still exist within their nutritional ecosystem: complete, cofactor-rich and bio intelligent. For example... The vitamin A in beef liver comes with zinc and copper, needed for proper absorption and utilisation The calcium in raw dairy comes bundled with fat-soluble vitamins A, D & K2, so it actually reaches your bones and teeth The collagen in bone broth arrives with glycine and proline, amino acids that rebuild connective tissue and soothe the nervous system The iodine in seaweed is paired with selenium and tyrosine, key cofactors for thyroid hormone production and balance The ferments deliver enzymes, probiotics, and lactic acid, a trio of gut-loving allies no capsule can replicate Pair that with sunlight, deep sleep and breathwork, and you may realise your body didn't need another artificially-manufactured wellness brand telling you it’s the missing piece. Because no one wants to spend £45 on something their gut resents.

April 06, 2025

Tooth decay is a modern disease (our guide to healthy teeth)

We’ve been taught to see our teeth as separate from the rest of our body. As if they’re inert, lifeless structures that can only be drilled, filled, or protected with synthetic chemicals. But the truth is far more hopeful. Your teeth are alive. Mineral rich, blood nourished, constantly regenerating tissues, deeply responsive to the foods you eat and the rituals you practice. They are mirrors of your internal state: resilient when nourished, fragile when neglected. And perhaps most surprisingly, tooth decay is not inevitable. It’s a modern disease, born of nutrient loss and processed food. And yes, it can be prevented, and even reversed, through ancestral nutrition and gentle, rewilded care. And your ancestors? They barely knew what a cavity was. Why this matters so much Your oral hygiene ripples far beyond your smile. Inflammatory gum diseases like gingivitis and periodontitis don’t stay confined to the gums, they leak inflammation into the entire body. Oral pathogens like Porphyromonas gingivalis can enter the bloodstream, trigger immune reactions, and even cross the blood-brain barrier. In fact, chronic gum disease has been linked to: Alzheimer’s disease, via inflammatory plaque in the brain Heart disease, through arterial inflammation and bacterial endotoxins Type 2 diabetes, which is both caused by and worsened by gum inflammation Gut disorders, via the oral-gut microbiome axis Systemic fatigue and autoimmune flares, often downstream of oral infections. A tale of two diets In the early 1930s, dentist and researcher Weston A. Price travelled the world to study the dental health of traditional communities. From the Swiss Alps to the African savannah to the islands of the South Pacific, he found something astonishing: populations eating their native diets had straight, white, cavity-free teeth, and most had never seen a dentist in their life or even used toothpaste. These communities were eating whole foods: raw dairy, wild fish, organ meats, root vegetables, fermented grains, and animal fats. Their dental arches were wide, their smiles radiant, their immunity strong. But when these same groups began eating imported white flour, sugar, and canned goods, tooth decay appeared within a generation. Crowded teeth, narrow jaws, and cavities became common. Their once impeccable oral health collapsed under the weight of industrialised food. Tooth decay, then, is not a genetic inevitability. It’s a consequence of modern life, and one we can choose to step away from. The true foundation of healthy teeth Modern dentistry focuses on the surface: fluoride treatments, antibacterial mouthwashes, and fillings. But ancestral wisdom, backed by emerging science, tells a different story: healthy teeth are built from the inside out. To support vibrant oral health, we must nourish our bodies with the nutrients that structure, remineralise, and defend our teeth, and avoid the habits that quietly undermine them. Here’s how: 1. The trinity of tooth integrity: Vitamins A, D & K2 Vitamin A (retinol) Retinol is essential for the formation of dentin, the hard tissue beneath your tooth enamel. It supports immune defences in the mouth and helps maintain mucosal membranes. Most importantly, it works with vitamin D and K2 to help cells lay down mineralised tissue. Deficiencies can lead to malformed teeth and increased risk of decay. Found in: Liver, egg yolks, grass-fed butter, and fatty fish Vitamin D This sunshine vitamin facilitates calcium and phosphorus absorption in the gut, setting the stage for proper tooth mineralisation. Vitamin D receptors are present in tooth-forming cells, your teeth literally listen for it. Found in: Sunlight exposure, fatty fish, egg yolks, and raw milk. Vitamin K2 (MK-4) Perhaps the most overlooked guardian of oral health, K2 activates proteins like osteocalcin and matrix Gla-protein, which guide calcium into the bones and teeth. Without K2, calcium goes rogue, often calcifying soft tissues instead. Found in: Grass-fed butter, cheese, goose liver, pastured egg yolks, and fermented foods These vitamins work in synergy. Without enough fat or dietary cholesterol, their absorption and function is limited. Nature never delivers them separately. They’re bundled together in the sacred foods our ancestors prized most. 2. Flood your body with bioavailable minerals Enamel is made primarily of calcium and phosphorus, held together in a crystalline lattice. These minerals must be supplied consistently through the diet to maintain and rebuild enamel. Focus on: Raw or low-processed dairy Bone broth and gelatine-rich stews Sardines or salmon with the bones Powdered eggshell (as a homemade calcium boost) Sea salt and magnesium-rich foods like cacao or mineral water Many traditional societies even consumed softened bones or mineral-rich clays during pregnancy, to nourish growing jaws and teeth in the womb. 3. Protect your oral microbiome Your mouth contains over 700 species of bacteria, some protective, some destructive. A traditional, low-sugar diet supports microbial balance, while modern foods create a breeding ground for decay-causing strains like Streptococcus mutans. Avoid: constant snacking, sugar, white flour, and seed oils. And support your good bacteria with raw dairy, fermented foods, and gentle, microbiome-friendly oral care. 4. Rewild your oral care rituals You don’t need mouthwash that burns or toothpaste that foams like a science experiment. Traditional oral care practices are simple, effective, and deeply supportive of long-term health. Oil pulling An Ayurvedic ritual with roots thousands of years old, oil pulling involves swishing a tablespoon of oil in your mouth for 10–20 minutes (start with 5 and build up). Traditionally done with sesame oil, coconut oil is now popular for its antimicrobial benefits and pleasant taste. Oil is lipophilic, meaning it binds to toxins and the fatty membranes of harmful bacteria. As you swish, it slips between teeth and gums, gently lifting debris, plaque, and even the beginnings of biofilm. It’s like a daily detox bath for your mouth. People who oil pull regularly report: Whiter teeth Fresher breath Less plaque and bleeding gums Smoother enamel and stronger immunity Infuse your oil with herbs like clove or neem for added antibacterial effects. You can also add a drop of vitamin K₂ oil (MK-4) for a remineralising boost, K₂ is fat-soluble and can help heal tiny lesions when applied topically. Pull in the morning while showering or tidying , multitasking meets mouth medicine. Always spit the oil in the bin (not the sink unless you want a call to the plumber) and rinse with warm salt water or herbal rinse afterward. Herbal tooth powders Before tubes of paste, people used powdered roots, clays, and salts to clean their teeth. A good tooth powder includes: Bentonite clay: draws out toxins and provides minerals Calcium carbonate or eggshell powder: supports enamel Baking soda: neutralises acids and whitens Sea salt: antiseptic and mineral-rich Clove and cinnamon: anti-inflammatory and warming Optional: activated charcoal, myrrh, or peppermint oil Brush gently with a soft brush, dipping into the powder Use once or twice daily for gentle polishing and remineralising. Propolis & mastic gum (chew your medicine) Long before Wrigley’s, people chewed tree sap, bee resins, and plant gums to clean their teeth. These natural chewing gums are rich in antimicrobial and anti-inflammatory compounds. Mastic gum (from the mastic tree) strengthens jaw muscles, reduces harmful oral bacteria, and may support facial structure development (though you've probably heard about that already from the looks-maxxing bros ). Propolis (bee resin) soothes inflammation, heals gums, and supports immunity. You can chew raw chunks or use it as a tincture diluted in water as a post-brushing rinse. Chew after meals to stimulate saliva, freshen breath, and mechanically clean the teeth Tongue scraping Your tongue is a sponge for bacteria and toxins. That white coating in the morning? A sign your body is detoxifying overnight. Use a copper or stainless steel scraper to gently scrape from the back to the front 2–3 times first thing upon waking, before drinking water. It improves taste, freshens breath, and reduces the microbial load in your mouth. Pair it with oil pulling and brushing for a full morning oral detox sequence. Flossing Silk floss may seem modern, but early humans used fibres, twigs, or horsehair to remove stuck food and plaque. Modern flosses often contain PFAS (forever chemicals). Instead, use: Silk floss coated in beeswax Plant-fibre biodegradable floss Coconut oil or saltwater swish after flossing to flush debris Wrap the floss around each tooth in a gentle C-shape and work slightly below the gumline. Chewing whole foods and crunchy roots Jaw development and oral hygiene were once built into daily life. Our ancestors chewed meat off bones, snacked on raw vegetables, and nibbled bitter herbs, all of which exercised the jaw, stimulated saliva, and cleaned the teeth. Chew crisp raw veg like carrots or celery after meals. Gnaw on meat or ribs. Chew sticks like licorice root or guava leaves for antimicrobial benefits. Chewing is a lost hygiene tool, and it’s free.

April 03, 2025

A 4-part meal plan for gut repair

Gut repair isn’t a war on sourdough or a race to out-supplement your symptoms. Most gut plans sound like punishment. But the gut doesn’t thrive on fear, rather the opposite.  If your gut could write the menu for the day, it would look something like this (with recipes from breakfast to bedtime): Part 1: Seal the lining Your gut lining is delicate, yet capable of miraculous regeneration. It renews itself every 3–5 days, but only if you stop attacking it long enough for repair to begin. That starts the moment you wake up. Most people wake up and pour caffeine into an empty, inflamed gut. Not here. Enter: collagen-rich foods. A steaming mug of bone broth, slow-simmered from gelatinous cuts like oxtail, marrow bones or chicken feet, floods the gut with glycine and proline, the very amino acids your body uses to rebuild tight junctions and reinforce the intestinal wall. Glycine in particular calms inflammatory triggers like NF-κB, helping the gut shift out of fight mode and into repair mode. Then comes the fat. Add a spoonful of ghee or grass-fed butter and you’re not just making your breakfast richer, you’re delivering butyrate, the short-chain fatty acid your colon cells feed on. Butyrate energises the intestinal lining and boosts mucin production, that silky, slippery protective layer that prevents irritation, pathogens, and abrasion. In other words, you’re laying down a buffer. A balm. A biological layer of calm before anything else has a chance to aggravate it. Breakfast A mug of warm bone broth (see our Bone Broth Recipe) To start your day on a sweeter note try our Bone Broth Smoothie or Bone Broth Hot Chocolate, or our Bee Shield Smoothie if you want to skip the bones altogether but still get the benefits of collagen Soft-scrambled pastured eggs, cooked low and slow in ghee or butter Stewed fruit, simmered with Ceylon cinnamon and a pinch of sea salt Bone marrow on sourdough Part 2: Repopulate the flora By lunchtime, your digestive fire is roaring, and your microbes are ready to feast. But not on random fibre bars or synthetic prebiotics. They’re craving the tangy, fermented foods your ancestors thrived on, paired with bile-boosting organ meats. We start with the stars: fermented vegetables like sauerkraut or kimchi. These aren’t just crunchy condiments, they’re microbial seeding bombs, teeming with Lactobacillus, antimicrobial peptides, and acidifying compounds that rebalance your internal ecosystem. Here’s our step-by-step guide to making sauerkraut at home Then, we give those microbes their favourite food: fermentable fibres from root vegetables. Roasted carrots, mashed parsnips, or turnips, these dissolve into a gel and ferment beautifully in the colon, creating short-chain fatty acids like butyrate. (There it is again, the golden gut fuel!) Next come the unsung heroes: animal fats and organ meats. Because you can’t digest fats or absorb fat-soluble vitamins without bile, and you won’t get good bile flow unless you eat the foods that stimulate it. That means egg yolks, liver, and fattier cuts like lamb shoulder. Bile also has antimicrobial properties and keeps bacterial overgrowth at bay. Lunch Hearty + ancestral Lamb shoulder with kimchi and roasted carrots in tallow Oxtail stew with a spoon of fermented beetroot Shredded beef with mashed parsnips and a dollop of liver pâté Simple + quick Tinned mackerel or sardines with fermented carrot & avocado, or pickles Organ meat or oysters for a deep nutritional boost Part 3: Detox and digest Because the gut doesn’t regenerate in a stressed, stimulated state, it does its best work after sunset, while you’re resting, digesting, and detoxifying. Which is why dinner should do exactly that: support detox, ignite digestion, and soften the system into parasympathetic repair mode. This is where the liver steps in as the overnight ally. To run its Phase I and Phase II detox pathways, the liver needs an abundance of B vitamins, retinol, sulphur, magnesium, and antioxidants. So, we give it what it’s asking for. That might look like a few bites of beef liver sautéed in ghee with onions and lemon, an ancestral multivitamin loaded with preformed vitamin A, B₆, B₁₂, folate, copper, and zinc. Don’t forget the bitter greens. A small bowl of sautéed dandelion or rocket with a drizzle of vinegar can stimulate bile like nothing else. And when bile flows, toxins go, carried out through the stool instead of recirculating. Finish with a ginger or fennel tea, maybe a touch of raw honey. Dinner Grass-fed beef liver, sautéed with onions, garlic, and lemon (or any grass-fed meat of choice) Steamed bitter greens (rocket, chard, dandelion) Sweet potato mash with turmeric, black pepper, and grass-fed butter Herbal tea: ginger, peppermint, or fennel with a spoon of raw honey Part 4: No day should go by without a gut healing treat And the key to a gut healing treat are collagen or gelatine. Not sure what sets them apart? Here’s our quick guide on the difference But who cares about theory when there's sweet treats in store. Check out: Gut Healing Marshmallows (to pair with your Bone Broth Hot Chocolate) Raw Milk Panna Cotta Animal Based Fruit Gummies Rituals for resilience Food is medicine, yes, but if the rest of your life is wired, rushed, and screen-lit past midnight, no meal plan in the world is going to save your gut. Because the gut doesn’t operate in isolation. It’s hardwired into your nervous system, synced with your hormones, entrained to your circadian rhythm. So if you’re serious about healing, you need to think beyond the plate. Vague nerve relaxation: The vagus nerve is the long, wandering nerve that connects your brainstem to your gut, and when it’s activated, digestion flows, inflammation drops, and your gut lining gets the signal of safety. Simple practices like deep belly breathing, humming, cold exposure, and even gargling can tone the vagus. No expensive gadgets required. Fascia massage: Your gut isn't floating in space. It's wrapped in fascia, layered in nerves, and heavily impacted by physical tension. Slouched posture, emotional stress, a tight diaphragm, all of it compresses your core and slows digestion. That’s why a nightly ritual of belly massage, hip openers, or even rolling out the ribcage can do more than feel good, it can literally get things moving again. Magnesium: This is your gut’s favourite mineral, and most of us don’t get nearly enough. Magnesium calms the nervous system, relaxes the intestines, eases constipation, and deepens the quality of sleep (aka gut regeneration hours). Rub it on your belly, sip it in a warm tea, or soak in an Epsom bath, whatever your form, make it a little ritual. Live by the rhythms of the sun: Your gut, like the rest of your body, runs on circadian rhythms. Gut cells regenerate at night. Digestive enzymes spike in the morning. When you ignore these patterns: late-night meals, chaotic sleep, no morning light, you throw off everything from gut permeability to microbial diversity. So step outside at sunrise. Dim your lights after dinner. Eat with the sun. Sleep with the moon. In the mood (or need) to go down a gut health rabbit hole? We have some more articles for the curious You don't need another overpriced probiotic or gut shot (our gut health guidemap) Read here 5 foods you think are healthy (but are secretly ruining your gut Read here Colostrum, the ancient remedy for gut health Read here 6 mistakes you're making to worsen your IBS Read here 5 "healthy" exercise supplements that are ruining your gut Read here

March 29, 2025

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

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

March 27, 2025

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

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

March 22, 2025

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

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

March 19, 2025

5 underrated longevity practices everyone should be doing

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

March 14, 2025

How to fuel each stage of your child's growth

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

March 13, 2025

5 “healthy” exercise supplements that are ruining your gut

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

March 09, 2025

How to live aligned with nature in a city

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