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December 05, 2025

What the f are antinutrients?

There’s a moment in every nutrition journey where someone casually drops the word “antinutrients”, and you’re expected to nod like you know exactly what that means. Most people don’t. Most of us have done the classic wellness pipeline…start by treating plant foods as universally wholesome (leafy greens for glowing skin, grains for fibre, nuts and seeds as the elite snacks of the health-conscious and ‘almond mums’) and then, somewhere along the way, dip a cautious toe into the world of carnivore or animal-based, where those same foods are suddenly treated like digestive villains. Two extremes. Same confusion. It’s no wonder no one knows what antinutrients actually are. What actually are antinutrients? Plants are living organisms with one primal objective: stay alive long enough to reproduce. They can’t sprint away from predators. They can’t grow teeth. So they do the next best thing, protect themselves using chemistry. Plants didn’t create these to ruin your smoothie bowl. They evolved them to stop animals (including us) from overeating their seeds, leaves and roots. And once you understand the logic, the whole picture becomes less mysterious, and much more interesting. Here are the major plant defence strategies, decoded: 1. Lectins (the “don’t eat my seeds” molecules) Lectins are proteins that bind to carbohydrate receptors along the gut lining. Their job? Make the seed harder to digest, so the plant has a chance to pass through the digestive tract intact and grow elsewhere. When humans consume high-lectin foods without proper preparation, those sticky proteins can irritate the gut lining and interfere with nutrient uptake. Common sources: beans, lentils, grains, peanuts, nightshades In sensitive people: bloating, joint stiffness, headaches, brain fog It’s no accident traditional cultures soaked, sprouted, fermented and slow-cooked their beans. 2. Phytates (the mineral thieves) Phytates (phytic acid) bind to positively charged minerals like iron, zinc, magnesium and calcium. Once bound, the minerals are locked away, unavailable for absorption. This is why diets heavy in unprepared grains and nuts can create deficiencies even when intake looks adequate. Common sources: grains, nuts, seeds, legumes Possible effects: low iron, brittle nails, fatigue, slower thyroid function If you’ve ever eaten a saintly bowl of oats at 8am and felt inexplicably drained by midday, phytates are a good suspect. 3. Oxalates (the crystal formers) Oxalates are sharp, reactive compounds that latch onto calcium and form tiny crystals. In small amounts the body manages them well, but in excess, especially with gut dysbiosis or low mineral intake, they can irritate tissues. Common sources: spinach, almonds, cacao, beetroot, sweet potato Possible symptoms: bloating, kidney stones, vulva pain, joint pain, calcium depletion This is why “green juice all day” works for approximately three people, and only on the internet. 4. Tannins (bitter bodyguards) Tannins are polyphenols that give plants their astringent, mouth-drying bite. Their biological role is to discourage overeating by making the plant taste defensive. They also bind to proteins and iron, reducing absorption. Common sources: tea, coffee, wine, legumes, nuts Possible effects: low iron, digestive heaviness, nausea on a 5. Enzyme inhibitors (digestion blockers) Enzyme inhibitors are compounds that interfere with the enzymes your body uses to break down food: Protease inhibitors slow protein digestion Amylase inhibitors reduce carb break down, increasing internal fermentation Lipase inhibitors affect fat digestion When these enzymes are blocked, digestion becomes less efficient. Food sits longer in the gut, which can lead to bloating, gas, unpredictable hunger and a sense of being full yet under-fuelled. Common sources: soybeans, legumes, raw nuts, raw seeds, whole grains Possible effects: bloating, gas, loose stools, cravings shortly after eating, difficulty tolerating beans or certain nuts on an empty stomach So, can you still eat plants? Yes, of course. The goal isn’t to avoid plants. It’s to understand them, so you can prepare and combine them in ways your body actually benefits from. Every traditional culture that relied on plant foods developed techniques to neutralise or reduce antinutrients long before the term existed. They didn’t have PubMed, they had observation. And they learned that plants often need a little processing to become truly nourishing. Here’s how they did it: 1. Soaking Soaking kick-starts the germination process, activating enzymes inside the seed that naturally reduce phytates, lectins and enzyme inhibitors. It’s why traditional beans rarely cause the same digestive issues modern ones do. Soak beans, lentils, nuts and seeds for 6–24 hours Add an acidic medium (lemon, vinegar) or a pinch of salt to accelerate the breakdown Discard the soaking water, always This single step transforms most legumes. 2. Sprouting (nature’s nutrient unlock) Sprouting takes soaking one step further. As the seed begins to grow, antinutrient levels drop significantly, and mineral availability increases. Sprouted grains, lentils and mung beans are far easier on digestion and have a higher micronutrient profile. Sprouting sounds intimidating, but it’s as simple as draining soaked seeds and rinsing them twice a day. 3. Fermenting (the most powerful) Fermentation uses microbes to do what our ancestors understood instinctively: break down the difficult bits so you can access the nutrients. Think: Sourdough bread (reduced phytates, improved mineral absorption) Fermented oats or porridges in many traditional diets Fermented buckwheat pancakes Kvass Beyond reducing antinutrients, fermentation also improves flavour, increases B-vitamins and (as you probably know and love) supports the gut microbiome. 4. Long, slow cooking Particularly for lectins and enzyme inhibitors, heat is a powerful deactivator. This is why pressure cookers, stews and broths make legumes tolerable for people who can’t digest them otherwise. 5. Pairing plants with animal foods Traditional diets rarely ate plant foods in isolation. Beans were eaten with broth. Grains with butter or ghee. Vegetables with eggs or cheese. Seeds with dairy or meat. The reason? Fat-soluble vitamins (A, D, K2) and minerals in animal foods counteract antinutrient losses and dramatically improve absorption. Context matters more than the plant itself. Who tends to be most sensitive? Some people feel the effects of antinutrients more than others. You might react more strongly if you have: Low stomach acid IBS or IBD A history of antibiotics (microbiome disruption) Thyroid issues Mineral deficiencies (iron, magnesium, zinc) A vegan or plant-heavy diet without traditional preparation methods Chronic stress, which reduces digestive enzyme output You've spent a long time believing “more plant = more health” and have as a result overconsumed high-oxalate or high-phytate foods If you recognise yourself anywhere in this list, it doesn’t mean “cut out plants completely", at least not permanently. It simply means you’re the type of person who can noticeably benefit from minimising certain plant foods, or preparing them properly (soaking, sprouting, fermenting, pressure-cooking, etc.). Your body’s not overreacting. It’s just asking for a little support.

December 03, 2025

7 health hacks every 9-5 worker needs

Staying healthy can sometimes feel like a full-time job. When you're juggling commutes, deadlines, and the demands of a 9-5, wellness often takes a backseat. But here's the thing... it doesn't have to be complicated. The key is maximising the time you actually have. So here are seven practical hacks to keep you thriving at work without burning yourself out in the process. 1. Slow cooking After a long day at work, the siren call of fast food or those dubious ready meals packed with seed oils is hard to resist. Enter your secret weapon... the slow cooker. This simple investment transforms your approach to weeknight dinners. Before you leave for work, throw in a quality joint of meat like lamb neck, lamb osso bucco, beef short rib, or shin. Add diced vegetables such as carrots, potatoes, and onions, toss in some rosemary and water, and let it work its magic while you're out. When you walk through the door, dinner is ready to serve. No stress, no processed junk, just wholesome food that practically cooks itself. Stews work even better if you want to make things even simpler. 2. Hydration with electrolytes Intense work doesn't just demand calories, it depletes essential minerals like magnesium, salt, and potassium. Your brain relies on these electrolytes to function at its best and ward off those focus-induced headaches. When your mind is properly fuelled, the quality of your work improves dramatically. Prioritise magnesium-rich foods and consider supplementation. Trace minerals are non-negotiable for sustained mental clarity. But here's where most people get hydration wrong. True hydration isn't about chugging endless glasses of water. It's about hydrating your cells effectively. Drinking plain water in excess actually depletes your minerals and electrolytes, leaving you worse off. Instead, turn to organic fruit juices, whole fruits, raw milk and bone broth, all of which provide hydration in forms your body can absorb more efficiently. When you do drink plain water (filtered or spring is ideal), always add a pinch of sea salt to preserve your mineral balance. 3. Block blue light Blue light is wreaking havoc on more than just your circadian rhythm. It's causing fatigue, eye strain, and poor sleep quality, even hours after you've logged off. Invest in daytime blue light blockers and activate screen filters with a simple click. These small adjustments significantly reduce eye strain and ensure a day spent staring at screens doesn't sabotage your sleep later. Natural light is your ally here. Get outside as much as possible throughout the day, and position yourself near a window or glass doorway to let natural light reach your eyes. This partly counteracts the artificial blue light exposure and keeps your internal clock regulated. 4. Frequent movement Starting your day with movement and fresh air sets the tone for everything that follows. But don't stop there. The more you move throughout your day, the better you'll feel. Make it a rule to never sit for a full hour without standing. This keeps your lymphatic system flowing, prevents stagnation, and helps your body flush out toxins that accumulate when you're sedentary. The result? More energy and better focus throughout the day. If you can squeeze in a workout during your lunch break, you'll feel rejuvenated and ready to tackle the second half of your day with renewed vigour. 5. Carry a mini metabolism kit Intermittent fasting might be trendy, but it's not doing your metabolism or your focus any favours. If you've ever experimented with low-carb eating, you know the brain fog that comes with it all too well. At Organised, we're all about metabolism maxxing. Keep easily accessible snacks on hand: dried or fresh fruit, raw honey, gelatine cubes (for example our Matcha Latte Gummies) , or a milky coffee with a dash of maple syrup. These deliver quick, usable carbohydrates that keep your metabolism humming and your brain sharp. Prep them at the start of the week so you're not scrambling daily. 6. Fix your posture and work environment Poor posture doesn't just cause back pain, it inhibits lymph flow and creates more stagnation in your body. Hunching over with your head craned forward puts unnecessary weight on your spine and kills your concentration. It also leaves you feeling drained by the end of the day. Sit upright but relaxed, never tense. Position your screen at eye level so you're not constantly looking down. Clear your workspace, add a desk plant or mini air purifier, and sit near a window that you can crack open slightly. Fresh air beats air conditioning every time, and these small environmental tweaks compound into major improvements in how you feel. 7. Clean lunch Under-fuelling or eating the wrong foods is an epidemic in work environments. Too many people skip lunch because they're swamped, or default to whatever processed snacks the office has stocked. Neither option serves you. Make it a priority to bring a clean, whole food lunch. If your workplace has a fridge, even better. Just guard your raw milk from opportunistic colleagues! The easiest approach is to cook a bit extra at dinner the night before. Nutrient-dense options like organ meats (heart or liver) are powerhouses. Smoothies or hearty salads with quality meat are excellent choices that don't require extensive daily prep. The truth is, staying healthy while working full-time doesn't require hours of elaborate routines or complicated protocols. These seven hacks are designed to work with your schedule, not against it. Start with one or two that resonate most, build them into solid habits, then layer on the rest. Remember, you can't perform at your best when you're running on empty. Prioritise yourself, and watch how everything else, including your work, elevates as a result.

November 27, 2025

Why you're always on edge (and how to finally switch off)

You're sitting comfortably but for some reason you don't feel calm. You feel on edge, almost like inflammation is running high and your body is missing something. You know you need to switch off, but even after a night's sleep, you still feel like you need more rest. This is because your nervous system is heightened and desperately needs some real rest. Deep rest, true switching off, and nervous system relaxation can only happen when the body has enough of what it needs and isn't being constantly bombarded from the outside. In this article, we'll dive into how to get your body and brain to switch on deep rest mode, which will unlock true recovery and that elusive sense of calm you've been chasing. The mineral deficiency keeping you wired but tired Before we talk about EMFs or any of the other modern stressors, we need to talk about minerals. Because without them, nothing in your body works the way it should, especially your nervous system. Your nervous system runs on nutrients. Every signal, every moment of calm, every production of GABA requires specific raw materials. Magnesium, vitamin C, cholesterol, B vitamins, vitamin D, potassium, these aren't optional extras. They're the foundational building blocks your body uses to create the neurochemistry of relaxation. Magnesium alone is involved in over 300 enzymatic processes in your body, many of them directly related to nervous system regulation. When you're deficient, which most people are, your muscles stay tense, your mind races, and that on edge feeling becomes your baseline. It's not anxiety in the psychological sense. It's your body literally unable to produce the calming neurotransmitters it needs because it doesn't have the raw materials. Not eating enough nourishing, nutrient-dense calories is incredibly common. You might be eating plenty, but if it's not the right things, your nervous system is starving at the cellular level. Prioritising nutrient-dense whole foods like organ meats, eggs, wild-caught fish, grass-fed dairy, bone broth, fruit and vegetables gives your body what it actually needs. When people cut calories too low or simply don’t eat enough the body is in a heightened state, think back to hunter-gatherer days, if food was scarce we needed to be on edge, ready to take advantage of the next opportunity. Then only when a large kill was made and everyone ate enough, could they enter a deep state of rest. The same goes for when you eat too little, your body stays tense and alert, instead you need to signal abundance to your body and allow that state of deep rest to happen. Magnesium baths and homemade magnesium spray bottles (Mag chloride flakes and water) can make a dramatic difference. Eating adequate calories, getting enough potassium, calcium and salt in your diet, not fearing dietary cholesterol from eggs and quality meats, all support the deep nervous system calm you're seeking. The screen flicker you can't see (but your body feels) OLED screens flicker hundreds or even thousands of times per second. Your conscious mind doesn't register this, but your nervous system absolutely does. It's like living under a strobe light that's pulsing just below your threshold of awareness. Over time, this constant imperceptible flicker keeps your nervous system in a state of subtle but persistent activation. Then there's blue light itself. Blue wavelengths signal to your brain that it's time to wake up, that you need to be alert and active. But now we're bathing ourselves in blue light from screens well into the night, suppressing melatonin production and keeping our bodies in artificial alertness long after sunset. Your circadian rhythm becomes completely dysregulated. Switching back to flicker free incandescent light bulbs in bedrooms and living spaces, using quality blue light blocking glasses after sunset, and stopping all device use at least one hour before bed can restore natural sleep-wake cycles. Consider using candles or salt lamps for evening lighting. Your ancestors spent hundreds of thousands of years seeing only firelight after sunset. Your nervous system is still calibrated for that rhythm. If you want to go a step further you can make the move away from OLED screens and back to LCD screens which do not flicker. The invisible electromagnetic storm WiFi routers pulse signals through your home 24/7. Your cell phone communicates with towers constantly. Bluetooth devices create a web of wireless connections. Wearable tech transmits data continuously. All of this represents non-natural electromagnetic fields. nnEMFs, that your body wasn't designed to handle. Your body runs on electrical signals. Your heart beats, your neuron’s fire, your cells communicate all through subtle electromagnetic impulses. When you immerse yourself in strong artificial EMFs, you introduce noise into these delicate biological systems. Many people notice they feel inexplicably on edge in certain environments or sleep poorly around technology. This isn't imaginary. Distancing your WiFi router from living spaces and turning it off at night can make a remarkable difference. Removing technology from your bedroom, switching from Bluetooth to wired headphones, keeping phones on airplane mode when carrying them, and ditching wearable tech while sleeping all reduce the electromagnetic burden on your nervous system. Creating one low-EMF sanctuary room gives your body a space to truly rest. Mouthbreathing Chronic stress from work, night shifts, financial pressure, or constantly leaving things last minute keeps your body stuck in fight-or-flight mode. But here's something most people don't realise: mouth breathing is itself a stressful state. When you breathe through your mouth, you activate your sympathetic nervous system and signal danger to your body. You might be creating stress just by how you breathe. Nasal breathing activates your parasympathetic nervous system, your rest and digest mode. It filters air, adds nitric oxide (which dilates blood vessels), and signals to your body that everything is okay. Practicing nasal breathing at all times, especially during sleep, can dramatically reduce baseline nervous system activation. Using mouth tape at night is a simple practice that many people find transformative. Addressing root causes of stress by building margin into your schedule, learning to say no, and creating consistent bedtime routines all signal to your body that it's safe to rest. The movement paradox This may seem counterintuitive to reducing the bodies stress, but you need to move. Your body is designed for regular movement, sweating, and physical exertion. Without it, your lymphatic system becomes sluggish, toxins accumulate, and paradoxically, you feel more tired and on edge. Movement completes the stress cycle. When you experience stress, your body prepares for physical action. If that action never comes because you're sitting at a desk all day, the stress hormones and tension have nowhere to go. Your lymphatic system, which clears waste from tissues, doesn't have a pump, it relies on movement and muscle contractions to function. Daily movement that makes you sweat, using a sauna regularly, and stretching throughout the day gives your body the physical outlet it's biologically expecting. If you're depleted, start gentle and build gradually. You're looking for healthy exertion followed by recovery, not over exhaustion. Your body needs to be worked like and engine in a car if it never exceeds a certain RPM it’ll develop a build up of soot, in your case toxins and stagnation of lymph. Toxic mould Mould exposure is far more common than most people realise. Mycotoxins, toxic compounds produced by mould, can devastate your nervous system, creating that persistent on edge feeling that won't go away no matter what you do. Mould hides in walls, under carpets, in HVAC systems, anywhere moisture accumulates. Mycotoxins also contaminate many foods, particularly coffee, grains, nuts, and dried fruits. These toxins directly inflame your nervous system and gut. They trigger mast cells to release histamine, which keeps you in an alert state. They disrupt mitochondrial function, leaving you simultaneously exhausted and wired. Your body recognises mycotoxins as threats and stays in a defensive, activated state. Inspecting your home for water damage or musty smells, addressing moisture sources immediately with dehumidifiers and ventilation, choosing mycotoxin-tested coffee brands, and using HEPA air purifiers can dramatically reduce this toxic burden. Gut inflammation Your gut and brain are in constant communication through the gut-brain axis. When your gut is inflamed, whether from pathogens, leaky gut, or a disrupted microbiome, it sends danger signals to your brain. Your brain interprets gut inflammation as a systemic threat and keeps your nervous system activated in response. Think of it as an alarm system that never turns off because the threat never fully resolves. Gut pathogens release toxins that directly affect brain chemistry. Leaky gut allows undigested food particles into your bloodstream, triggering inflammation throughout your body. A disrupted microbiome fails to produce the neurotransmitter precursors your brain needs. Eliminating inflammatory foods like seed oils, artificial colouring, preservatives and processed foods while including gut-healing foods like bone broth, organs, colostrum, and collagen can rebuild gut integrity. Addressing specific pathogens through proper testing, eating slowly, supporting stomach acid production, and giving your gut regular breaks from certain foods such as grains and coffee, all allow the gut-brain axis to calm down. The missing connection to Earth Humans evolved in constant contact with the Earth, but modern life has completely insulated us. Rubber shoes, elevated buildings, indoor living, we've engineered direct contact with the ground out of daily existence. And it matters more than you think. Grounding allows you to discharge electromagnetic stress and receive healing electrons from the Earth. Your body builds up positive charge from EMF exposure. The Earth has abundant negative charge. When you connect, there's an electron transfer that neutralises inflammation and calms your nervous system. Walking barefoot on grass, sand, or soil for at least 20 minutes daily is non-negotiable for optimal nervous system health. Spending time in nature regularly, listening to natural sounds, gardening with bare hands, watching sunrises and sunsets, and leaving devices behind during nature time all reconnect you to the rhythms your biology expects. Studies show that even 20 minutes in nature significantly lowers cortisol and activates your parasympathetic nervous system. The dopamine trap Constant stimulation from social media and rapid-fire dopamine hits from notifications and endless scrolling are literally frying your nervous system. Your brain isn't designed for this level of novelty and reward unpredictability. When your dopamine system is dysregulated from chronic overstimulation, nothing feels satisfying anymore. Everything feels urgent. You can't settle into rest because your baseline state has shifted. Social media platforms are specifically engineered to be addictive. Variable reward schedules, infinite scroll, algorithmic feeds, these exploit your brain's reward circuitry. The result is a nervous system that's constantly activated, constantly seeking, never at rest. Setting specific limited times for checking rather than constant browsing, turning off all non-essential notifications, and practicing dopamine fasting allows your baseline to reset. Replacing scrolling with activities that genuinely nourish you, reading physical books, walking without devices, face-to-face conversation, cooking, creating, rebuilds your capacity for sustained attention and genuine rest. Creating a morning routine without screens for the first hour sets a calmer tone for the entire day. Remember that boredom is healthy and necessary for nervous system regulation. Feeling constantly on edge isn't a character flaw or something you need to learn to live with. It's your body responding logically to the conditions you're giving it. Your body isn't broken. It's trying to function in an environment it wasn't designed for, with inputs it doesn't recognise as safe. Once you identify what's driving the activation, whether it's mineral deficiencies, EMF exposure, gut inflammation, or dopamine dysregulation, the solution is often more straightforward than you think. Replenish minerals. Clean up your electromagnetic environment. Heal your gut. Reconnect with nature. Reset your dopamine baseline. Change the conditions, and your nervous system will respond. That deep, restorative calm you're seeking isn't something you need to chase or force. It's your natural state. Remove the obstacles, provide what your body needs, and it will return on its own.

November 26, 2025

Steal these 5 winter remedies from Russian grandmothers

In Russia, wellness has always lived closer to the home than the hospital. Ask any babushka why, and she may lower her voice before she explains. For generations, many Russians have held a quiet suspicion that the medical system is not designed to cure you quickly. Not necessarily to harm you, but to keep you orbiting around it… dependent, confused, never quite well. This belief didn’t appear from nowhere, it has roots in Soviet-era shortages, overworked doctors, rushed appointments, and a culture where institutions were rarely transparent. So Russian grandmothers learned long ago… if you want to stay healthy, you take care of it yourself first. This is why their cupboards often look like pharmacies of the earth, rooted in a belief that the body can often be brought back into balance through simple, steady, ancestral means, long before a prescription is needed. Here are 5 things we can learn from them… 1. Keep the feet, head & womb warm Ask a Russian grandmother what causes half of all illness, and she won’t hesitate:“Cold feet, cold head, cold womb.” This belief is so old it’s practically genetic. Babushkas repeat it to daughters, granddaughters, even strangers at bus stops. And while it sounds like folklore, it’s rooted in a surprisingly accurate understanding of circulation and stress physiology. Feet In Russia, no one walks barefoot on cold floors. Ever. Cold feet constrict blood vessels and trigger a sympathetic stress response. Babushkas believed it “pulls warmth away from the organs,” lowering immunity. Modern physiology agrees: Cold feet → vasoconstriction → reduced immune cell traffic → higher susceptibility to infection. Wool socks were considered medicine. Head You’ll never see a Russian grandmother outside in winter without a scarf or hat. The head, to them, is the “chimney of the body”, the place where heat escapes fastest. "Cold head, weak thoughts,” they say. “Cold head, tired nerves.” And then there’s the cardinal rule: "Never, ever, go outside with wet hair" Babushkas react to wet hair in winter like it’s a life-threatening emergency. Here’s why: From a physiological standpoint, wet hair accelerates evaporative heat loss through the scalp. In a cold climate, this can lower core temperature, impair immune cell function, increase viral vulnerability & spike stress hormones. Even in summer, they insist on at least partially drying the hair before stepping into the wind. Womb This is the most sacred of the three. Babushkas believed that a warm womb meant regular cycles, easier fertility, smoother postpartum recovery & emotional steadiness. A cold womb meant stagnation, resulting in painful periods, low libido, hormonal swings and sluggish digestion. Modern biology echoes this folk wisdom: Pelvic warmth increases blood flow → better hormone delivery Heat relaxes uterine muscles → less menstrual pain Core warmth supports thyroid function → key for female metabolism This is why babushkas wrap wool shawls around their waist, drink hot herbal teas after cold exposure, and forbid anyone, absolutely anyone, from sitting on cold ground. Interestingly, echoes of this thinking appear in Traditional Chinese Medicine as well. In TCM, cold invasion to the head, feet, or lower abdomen is believed to disrupt qi, weaken reproductive and digestive fire, and scatter the body’s internal warmth, almost identical to Slavic intuition passed down through the centuries. 2. Pine resin for winter cough ( живица) Zhivitsa, pine resin gently softened into warm raw honey, is one of the oldest remedies in the northern regions. Babushkas collect the resin themselves, thick amber tears found on the bark of pines, hardened by sun and wind. When melted into honey over the lowest flame, it becomes a fragrant, golden salve. Modern research reveals why this old medicine endures… Pine resin is rich in pinene, a bronchodilator that eases airflow and relaxes the chest. Its terpenes and natural acids have antimicrobial and anti-inflammatory properties, while northern honey offers minerals, enzymes, and antioxidants that support the immune and respiratory systems. Together, they create a compound that both loosens congestion and calms irritation in the airways. Applied topically to the chest, the warmth of the honey and the volatile oils of the resin increase circulation and ease muscular tightness. If authentic resin is unavailable, pine needles or young pine buds can be simmered into tea or infused into honey, carrying a gentler version of the same forest strength. Even inhaling steam from pine branches offers a trace of what zhivitsa provides. 3. Banya (баня) If you need to find a remedy for surviving winter climates, why not ask those who are most experienced? In the West, a sauna or steam room is usually tucked inside a luxury gym or spa, something you “treat yourself” to, an optional indulgence in the category of wellness. But in Russia, banya has long been a weekly, sometimes daily, ritual for survival, a way to fortify the body against the cold, not pamper it. Step inside and you’ll feel why. Heat rises from stones that have been warming for hours. The air is dense, fragrant, with birch branches soak in a wooden bucket by the door, releasing a sharp, green aroma that feels like stepping into a forest after rain. And then comes the ritual that makes banya unlike any other heat practice in the world: venik pareniye, the whipping of the body with heated bundles of leaves. The venik, usually birch or oak, is warmed in hot water until the leaves grow soft and glossy. Then the body is rhythmically “swept,” pressed, and lightly struck against the body. Elders believed it “wakes the blood,” moving stagnation out of the limbs and pulling heat into the deeper organs. The leaves release essential oils, such as betulin from birch or tannins and antioxidants from oak, which open the lungs, clear the sinuses, and soothe inflamed skin. Modern physiology mirrors this perfectly: Rhythmic venik strokes stimulate lymphatic flow Increased peripheral circulation supports cardiovascular resilience Essential oils from birch act as bronchodilators Oak tannins have antimicrobial and astringent effects 4. Baking soda & chamomile gargle for a sore throat While we reach for lozenges, sprays, and medicated mouthwashes at the first scratch of a throat, Russia has long relied on a gentler, earthbound remedy. A warm gargle made from chamomile tea and a pinch of baking soda is one of the oldest household medicines in Slavic tradition. The preparation is simple: a strong infusion of dried chamomile flowers, cooled just enough to sip, into which a small amount of soda is dissolved until the water turns faintly silky. For centuries, this gargle was used at the earliest sign of a cold, after long days spent in crowded markets or dusty train stations, or whenever the voice felt strained from winter air. Elders believed it “washed away the day,” removing whatever microbes or heaviness had settled in the throat before they could travel deeper into the body. Children were taught to gargle after returning home from school, women used it after singing, fasting, or periods of emotional stress, when the chest felt tight and the breath shallow. Modern physiology now echoes this intuition… Chamomile contains apigenin, a flavonoid that calms inflammation in the mucous membranes while gently relaxing the vagus nerve, grounding the entire nervous system. Baking soda creates a lightly alkaline environment that helps loosen mucus, neutralise acidity, and support the throat’s natural antimicrobial defences. Warmth increases local circulation, delivering immune cells to the area precisely when they are needed most. 5. Beet Kvass (свекольный квас) We’ve all heard it by now, the immune system lives in the gut. But long before gut health became a wellness trend, Russian grandmothers were quietly fortifying it with one of the oldest tonics in Slavic tradition... beet kvass. Fermented from raw beets, rye crust, and pure water, kvass is a drink with roots deeper than its ruby colour. In villages, beet kvass was poured for those recovering from winter exhaustion, sluggish digestion, or low spirits. Babushkas believed it “cleansed the blood,” flushing heaviness from the liver and warming circulation after long months of cold. Women drank it after menstruation or childbirth, the tonic’s deep red hue seen as replenishing what the body had released. Modern physiology now speaks the same language in different terms: Fermentation creates lactobacilli, strengthening the gut microbiome and supporting immune function Betaine in beets aids liver detoxification and methylation Natural nitrates enhance nitric oxide production → improved blood flow and lower blood pressure Polyphenols protect cells from oxidative stress and support hormonal balance The gentle acidity stimulates digestive enzymes and bile flow If authentic kvass isn’t available, you can approximate its benefits by lightly fermenting grated beets with sea salt at home, or adding raw beet to other ferments like sauerkraut. We’ve been exploring the quiet wisdom tucked inside different cultures and if you're curious, you can read our past article: 6 wellness secrets from Japanese grandmothers. What’s most fascinating is how often the same principles echo across continents. These cultures never compared notes, never shared trends, never followed wellness gurus...and yet, their instincts align almost perfectly. But we also love to learn from each other (with the depths of winter approaching we need all of the tips we can get)... What winter remedies or grandparent tips were passed down in your family ↓

November 21, 2025

Why you always wake up at 2-3am (& what to do about it)

You fall asleep fine. But then, like clockwork, your eyes snap open at 2 AM. Or 3 AM. Your mind starts racing. Your heart might be pounding slightly. And no matter how tired you are, falling back asleep feels impossible. If this happens rarely, it's nothing to worry about. But if it's happening night after night, always around the same window of time, that's not random. That's your body sending you a message. Waking consistently between 2 and 3 AM isn't normal. It’s a sign of something deeper, a mineral problem, inflammation, blood sugar, stress, the list can go on. Understanding what's happening during those early morning hours can help you finally sleep through the night again. Lets dive into potential causes and what you can do about them!! The mineral deficiency stealing your sleep Before we talk about blood sugar or stress hormones, we need to talk about minerals, because without them, nothing in your body works the way it should, especially sleep. Magnesium is the master mineral for sleep. It regulates your nervous system, activates GABA receptors (your brain's main calming neurotransmitter), and helps maintain the electrical balance in every cell. When you're magnesium deficient, which most people are, your nervous system stays in a state of subtle tension. You might fall asleep, but you can't stay in deep, restorative sleep. Around 2 or 3 AM, when your sleep naturally lightens between cycles, that underlying nervous system activation pulls you fully awake. But it's not just magnesium. Your entire electrolyte balance, including sodium, potassium, calcium, affects how well you sleep. These minerals control nerve signalling, muscle relaxation, and cellular communication. If your electrolytes are depleted or imbalanced, your body can't regulate the electrical impulses that keep you calmly asleep. Waking to urinate is a common sign of electrolyte deficiency. Calcium, in particular, works closely with magnesium to calm nerve transmission. B vitamins are required to produce GABA, the neurotransmitter that keep you asleep. When any of these are low, your brain literally can't produce enough calming signals to sustain deep sleep through the night. This is why so many people notice better sleep when they start prioritising mineral-rich foods such as bone broth, grass-fed dairy, organ meats, and real sea salt. It's not about just taking a supplement and hoping for the best. It's about giving your brain and nervous system the raw materials they need to produce the neurochemistry of sleep. If you're waking at 2 or 3 AM and you need the toilet, or you can't seem to get back to sleep, mineral deficiency should be the first place you look. The blood sugar crash that jolts you awake Once minerals are addressed, the next most common reason people wake up in the middle of the night is a blood sugar crash. Here's what happens... you go to bed hours after dinner as you’ve heard eating too close to bed is bad for sleep. Your body is running on the glucose from that meal but your glucose levels can start dropping fast around 2 or 3 AM. Your body registers this drop as an emergency. Blood sugar too low? That's a survival threat. So your adrenal glands release cortisol and adrenaline to raise your blood sugar back up. That hormonal surge is what wakes you, heart racing, mind alert, body tense. You're not anxious for no reason. You're experiencing a physiological stress response triggered by low blood sugar. The fix? A balanced evening meal with adequate protein, healthy fats, and some quality carbohydrates (for inspo, we just uploaded a Beef Stroganoff recipe) as well as a snack 1 hour before bed, ideally something with carbs/sugars. This can prevent the crash. You're not trying to spike your blood sugar before bed, you're trying to stabilise it so your body can maintain steady levels through the night without an emergency cortisol release. Every night, you’re asking your body to get through hours with no calories coming in from food or drink. In order to do this you need to be stocked up, and leaving hours after your last meal is a sure way to experience a blood sugar crash. On the flip side you don’t want too much or a big meal very close to bed. It’s about finding the balance and having that snack around an hour before you go to sleep. When your liver runs out of fuel Even if you ate well at dinner, there's another layer to this: liver glycogen storage. Your liver stores glucose as glycogen, essentially a backup fuel tank that releases steady glucose into your bloodstream overnight while you sleep. This is how your body maintains stable blood sugar for hours without food. But if you're chronically under-eating, following a very low-carb diet, or your liver function is sluggish, those glycogen stores run out early. By 2 or 3 AM, your liver has nothing left to give. Blood sugar drops. Cortisol spikes. You wake up. This is especially common in people who restrict carbs heavily, skip meals, or are dealing with liver congestion from years of poor diet, alcohol use, or toxin exposure. Your liver isn't just a detox organ, it's your nighttime blood sugar regulator. When it can't do its job, your sleep suffers. Adding gentle carbohydrates before bed, a spoonful of raw honey, a piece of fruit, or some orange juice, can replenish liver glycogen and help you stay asleep. We're not saying to load up on sugar, but it's important to give your liver the resources it needs to keep you stable through the night. The histamine surge keeping you alert If you're histamine-sensitive, whether from gut dysbiosis, mould exposure, eating high-histamine foods, mutations or having low levels of the DAO enzyme that breaks histamine down, your histamine levels can rise overnight. This keeps your brain and body in an alert state, making it difficult to stay asleep. Addressing histamine intolerance or high histamine levels means supporting gut health, reducing inflammatory foods, avoiding high-histamine foods temporarily, and ensuring adequate intake of nutrients like vitamin C, magnesium, copper, and B6 that support DAO enzyme function. When histamine comes back into balance, sleep often improves dramatically. The oxygen problem you didn't know you have Sometimes the issue isn't metabolic, it's mechanical. If you're mouth breathing, snoring, or dealing with undiagnosed sleep apnea, your oxygen levels drop periodically throughout the night. Every time your oxygen dips too low, your brain registers a threat and partially wakes you to restore normal breathing. You might not fully wake up each time, but the disruption is enough to pull you out of deep sleep. By 2 or 3 AM, after several of these micro-disruptions, you wake fully. You might notice a dry mouth, morning headaches, or feeling unrested despite being in bed for eight hours. Addressing this often means working on nasal breathing only, using mouth tape, a simple practice that can really boost the quality of your sleep and treating underlying sinus inflammation. Your brain needs consistent oxygen to stay in deep sleep. Without it, you'll keep waking. The environmental stressors you're not noticing Even subtle environmental factors can be enough to disrupt sleep, especially during the lighter sleep phases around 2 to 3 AM. Blue light from street lamps, electronics, or alarm clocks. EMF exposure from phones, wifi routers, or devices near your bed. All can register as micro-stressors to your nervous system. Blackout curtains, turning off wifi at night, using candles or salt lamps over LED’s, wearing blue light blockers after sunset, keeping phones and technology out of the bedroom, and maintaining a cool room temperature (window open) can all make a surprising difference. Your nervous system is constantly scanning for threats, even while you sleep. Remove the signals, and sleep becomes easier to sustain. The pattern is the clue Waking up once in a while at 2 or 3 AM is normal. But waking up consistently at the same time, night after night, is your body trying to tell you something. It's not insomnia in the traditional sense. It's a metabolic, hormonal, or environmental disruption that's happening on a predictable schedule. Your body is following its natural rhythms and somewhere in the process, something is going wrong. The good news? Once you identify what's driving the wake-up, the solution is often straightforward. And if you're unsure, here is a checklist to try: Prioritise magnesium-rich and mineral-dense foods: bone broth, grass-fed dairy, organ meats, sea salt, potassium-rich fruits Balance your evening meal, include protein, healthy fats & quality carbohydrates; avoid long fasting windows before bed Have a bedtime snack (1 hour before sleep),choose something simple with carbs/sugars to stabilise blood sugar (fruit, raw honey, orange juice) Look into histamine triggers Practice nasal breathing only: try mouth tape; address nasal congestion or airway issues Audit your sleep environment: Eliminate blue light at night, remove EMFs near the bed, use blackout curtains, keep the room cool and dark Your body isn't broken. It's responding logically to the conditions you're giving it. Change the conditions, and sleep becomes effortless again, all the way through the night.

November 19, 2025

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

We’ve all heard at some point that tap water isn’t ideal. Maybe it was a podcast clip about microplastics, or a friend who swears chlorine wrecked their gut, but knowing what to drink instead is the part no one explains. So we keep drinking it. Turn the tap, fill the glass, ignore the nagging feeling, because the alternative feels unclear, expensive, or simply unrealistic. But between chlorine that disrupts the microbiome, fluoride that interferes with thyroid hormones, microplastics carrying synthetic estrogens, and pipes older than your grandparents, it’s worth looking at what you’re really drinking. So let’s get clear on both pieces...the reasons tap water is worth questioning, and the better options you can turn to instead 1. Pharmaceutical residue One of the most concerning features of modern tap water is the steady rise of pharmaceutical residues. Not enough to treat a condition, not enough to be illegal, but enough to be detectable in nearly every major water system across the UK and Europe. How do they get there? Through us. Whatever the body doesn’t fully metabolise is excreted, flushed, and reintroduced into the water cycle. Conventional treatment plants were never designed to remove these compounds, because they simply didn’t exist when the infrastructure was built. Today, researchers routinely find trace amounts of: Antidepressants SSRIs Antibiotics Painkillers Hormonal contraceptives Anti-epileptics Diabetes medications Blood pressure drugs Chemotherapy metabolites In some regions, even veterinary pharmaceuticals from agricultural runoff The concentrations are low, but biologically, low is often the issue. Hormones and neurotransmitters operate in microdoses. A few nanograms per litre might sound insignificant, until you remember that the endocrine system works on signals measured in parts per trillion. One of the clearest warnings comes from nature. Scientists now suspect pharmaceutical pollution is a driving factor behind the feminisation of aquatic wildlife, male fish developing eggs, disrupted mating behaviour, reduced fertility. If animals are responding visibly to these microdoses, it’s difficult to argue that humans are unaffected. 2. Old pipes= heavy metals Even the cleanest municipal water still has one final journey before it reaches your glass... the ageing pipe network beneath our streets. And in the UK, that network is old. Some pipes were laid before antibiotics existed, before the lightbulb was common, before we understood anything about toxic metals and human biology. Yet they still carry the water we drink every day. Across Britain, there are still tens of thousands of kilometres of legacy pipework made from lead, copper, iron and old alloys. As these materials corrode, they shed microscopic fragments into the water, undetectable to the eye, but not to the body. Even low-level exposure matters, because heavy metals accumulate slowly and push out the minerals your body actually needs. Lead competes with calcium. Copper competes with zinc. Aluminium competes with magnesium. Over time, these displacements quietly influence core systems: Thyroid function, by blocking iodine uptake Cognitive health, especially memory and focus Mitochondrial energy production, where metals interfere with ATP creation Liver detoxification, which requires mineral cofactors Immune balance, as metals promote chronic, low-grade inflammation Children are especially vulnerable, not because they drink more water, but because developing brains absorb metals far more readily than adult tissue. A dose that would be negligible for an adult can meaningfully impact a child’s cognitive development. Infrastructure shapes biology. And much of our water infrastructure was built for a world that didn’t yet understand how metals behave once they're inside us. 3. Fluoride suppresses thyroid function Fluorinated water was introduced as a public-health strategy, but biologically, fluoride belongs to the halogen family, the same chemical group as iodine. And halogens compete for the same receptor sites. Your thyroid depends on iodine to produce and convert thyroid hormones, especially turning inactive T4 into active T3, the molecule that governs metabolic rate, body temperature, digestion, cognitive clarity, energy production, and menstrual rhythm. When fluoride enters the bloodstream, it can displace iodine from these receptors, quietly slowing the system down. The symptoms often appear gradually: heavier periods, colder hands and feet, a slower bowel, persistent fatigue, trouble concentrating, and that subtle metabolic “dampening” so many women describe without ever connecting it to something as mundane as drinking water. Compounding this, fluoride accumulates in the pineal gland, where it can affect melatonin production and the circadian cues that regulate hormonal timing, a feedback loop that further influences thyroid performance. Women with existing thyroid vulnerabilities, low iodine, postpartum depletion, PCOS, chronic stress, or a family history of hypothyroidism often notice meaningful improvements simply by reducing fluoride exposure. 4. Chlorine disrupts the gut lining Chlorine was nothing short of revolutionary when it entered public water systems in the early 1900s. It transformed public health. Diseases like cholera and typhoid, once common and devastating, dropped almost overnight. Entire cities were protected by a single chemical, and for that moment in history, chlorine quite literally saved lives. But our understanding of the human body has evolved. Chlorine’s job is simple, to kill bacteria. The problem is that it doesn’t distinguish between dangerous pathogens and the delicate ecosystems of beneficial microbes we depend on. When chlorinated water is consumed daily, small amounts can reach the intestines and interact with the microbiome and reduce its diversity, as well as irritate the gut lining, and shift the balance between protective and inflammatory species. Over time, this can weaken the mucosal barrier, increase digestive sensitivity, and place added burden on the liver, which must process these compounds. 5. Mineral imbalance In the natural world, water is shaped by the land it moves through. As rain seeps across soil, sand and stone, it collects electrolytes...magnesium, sodium, potassium, bicarbonate, trace minerals that give water structure and allow it to slip into our cells with ease. Modern tap water no longer has that journey. Depending on where you live, your water is likely either: Hard: overloaded with calcium carbonate but strangely lacking magnesium Soft: chemically softened and stripped of minerals altogether Neither replicates the balanced electrolyte profile your cells require for true hydration. Without electrolytes, water has no “carrier” into the cell. Instead of being absorbed, it moves rapidly through the body, filling the bladder rather than hydrating the tissues. It's why so many people can drink litres of water and still feel tired, foggy or unrefreshed. Over time, demineralised water forces the body to compensate. To keep fluid balance stable, it begins drawing minerals from its own reserves...magnesium gradually declines, sodium regulation becomes erratic, and potassium becomes harder to retain. The result is a subtle but cumulative mineral depletion that affects energy, focus and overall hydration status. The water is entering the body, but without minerals, it’s not entering the cells. But what's the alternative? Okay, we get it. Tap water is problematic. But for most people, knowing what to drink instead is where things get confusing. Do you buy bottled water? In glass? Is plastic fine? What about filters? And how do you choose something that’s actually realistic for your lifestyle? 1. If you have access to a local spring, this is the gold standard Spring water is the closest you can get to what humans evolved to drink. It’s naturally filtered through layers of earth, enriched with electrolytes, and structured by geological pressure, a form of hydration your cells recognise instantly. Look for springs that are: Regularly tested Protected from agricultural runoff The best part? It’s usually completely free. A few glass jugs and a weekly refill can outperform almost every pricey filtration system or bottled water on the market. 2. High-mineral bottled water in glass (excellent, but expensive over time) If you can’t access a spring, high-mineral still water in glass is the next best thing. Glass protects the water from heat induced chemical leaching and preserves the natural mineral profile. Look for bottles with meaningful levels of: Magnesium Bicarbonate Calcium Trace minerals And just as important, check that the brand publicly shares its contaminant testing. Reputable mineral water companies release regular lab reports showing levels of heavy metals, nitrates, PFAS, microplastics, and industrial runoff. If a brand doesn’t disclose this, it’s worth questioning why. The only real downside? It adds up quickly. This is especially true if you’re drinking 1.5–2 litres daily and even more so if you’re hydrating a family. For many people, this becomes the most expensive hydration option long-term, even though physiologically, it’s excellent. Still, if budget allows, glass is a beautifully clean choice. 3. A high-quality home filtration system (with remineralisation) Filter water is only as good as the filter itself. The aim is twofold: The best systems combine: Activated carbon (removes chlorine, VOCs, pesticides) Reverse osmosis or high-grade membrane filtration (targets fluoride & heavy metals) A remineralisation cartridge (adds magnesium, calcium + trace minerals), if yours is missing this you can always add lemon & sea salt or mineral drops yourself This is the most cost-effective long term option for most households. The initial investment can feel steep, but year after year, filtered & remineralised water becomes far cheaper than buying glass bottles. 4. Natural mineral water in plastic bottles Not everyone can afford to buy glass regularly, and most of us end up grabbing water in the places where glass bottles aren't even sold (looking at you petrol stations, corner shops, park shops, the entire convenience ecosystem). And that’s okay. But plastic does come with considerations. Microplastics leach more easily when: Bottles are thin They’re stored in heat (cars, warm shops, delivery vans) They’re exposed to sunlight They’re squeezed or crushed So if you’re buying plastic, prioritise: Thicker bottles (they shed less) BPA-free or PET bottles Brands that publish microplastic and contaminant testing Bottles stored in cool, shaded areas Plastic isn’t ideal. But conditions & options aren’t always either, especially on the go or when budget and logistics make glass unrealistic. Notable mentions We often forget that hydration isn’t limited to water. Two of the most overlooked sources of structured, electrolyte-rich hydration are: Raw milk Raw milk is a complete hydration food… naturally rich in electrolytes, sugars, fats, proteins and enzymes that slow absorption and help water enter the cells. Its mineral profile (especially calcium, potassium and magnesium) makes it far more hydrating than plain water, and unlike demineralised tap water, it gives minerals back instead of pulling them from the body. It’s one of the reasons traditional cultures thrived on it during seasons of hard labour. Fresh fruit & fruit juice Notice how the more you sweat, the hotter the day, the harder the workout, the more your body instinctively craves fruit. That’s not a coincidence. It’s the body recognising its need for electrolytes, natural sugars and quick absorbing hydration. Oranges, berries, peaches, grapes, pineapple, all provide “living water” shaped by the plant itself, and snacking on these throughout the day (especially when they’re in season) is one of the simplest ways to stay hydrated if you find that you forget to drink water. We hope these options show that you don’t need a perfect water setup or a £2,000 filter to hydrate well. Choose cleaner water when you can, add minerals back in when needed. And as always, support your body, but never overthink what’s beyond your control.

November 13, 2025

The hormone every woman needs more of (Clue: It's not estrogen)

For so long, we’ve been told estrogen is the female hormone, leaving progesterone in the shadows. In reality, it’s progesterone that truly defines and protects a woman’s health. When progesterone is low and estrogen runs unchecked, the effects can be destructive. High estrogen, often caused by stress, birth control, processed foods, and environmental toxins, can lead to issues like PCOS, endometriosis, weight gain, mood swings, and even chronic disease. After coaching women for nearly five years, I’ve seen firsthand how common estrogen dominance really is and how much it can silently disrupt a woman’s body and mind. Low progesterone lies at the root of so many struggles women face... fatigue, anxiety, painful cycles, weight gain, and stubborn hormonal imbalances. But when progesterone levels are restored, energy stabilises, mood lifts, cycles normalise, and metabolism comes back online. The transformation is powerful, much like what men experience when they boost their testosterone. Progesterone is the hormone that brings women back into balance, strength, and ease. Now let’s get into how you can naturally support and boost your progesterone levels so your body can finally work for you, not against you. The role of progesterone (and why it's so important) Progesterone does far more than support fertility, it’s the hormone that keeps a woman’s entire system in harmony. It acts as the body’s natural calming agent, counterbalancing the stimulating effects of estrogen and cortisol. It supports thyroid health, enhances metabolism, and promotes deep, restful sleep. When progesterone is in balance, women feel grounded, energised, and emotionally steady. It also protects reproductive health and fertility by preparing the uterus for pregnancy and shielding against estrogen-driven conditions like fibroids, endometriosis, and breast tenderness. Beyond that, progesterone helps regulate fat burning, reduces inflammation, and supports brain health, making it crucial for long-term vitality. Simply put, progesterone keeps everything in check. When it drops, estrogen’s effects become excessive, leading to bloating, anxiety, heavy periods, and long-term metabolic issues. Nutrients needed for progesterone Progesterone doesn’t just appear out of nowhere, your body needs the right raw materials to make it. One of the most important of these is cholesterol. For decades, cholesterol has been demonised, blamed for heart disease and labeled as something to avoid. But the truth is, cholesterol is the foundation of all hormones, including progesterone, estrogen, and testosterone. Without enough of it, your body simply can’t produce the hormones that keep you balanced and healthy. Cholesterol acts as the starting block in the hormone production pathway. From cholesterol, your body makes pregnenolone, which then converts into progesterone. When cholesterol is too low, progesterone production suffers. This can lead to fatigue, irregular cycles, and all the symptoms tied to estrogen dominance. Along with cholesterol, your body also needs key nutrients to support progesterone synthesis. These include: Vitamin B6, which helps the body convert cholesterol into progesterone. Magnesium, essential for calming the nervous system and supporting hormonal balance. Zinc, which plays a role in ovulation and helps maintain healthy progesterone levels. Vitamin C, shown to boost progesterone naturally and support adrenal health. Healthy fats from sources like grass-fed butter, eggs, coconut oil, and pasture-raised meats, which provide the building blocks your body needs for hormone production. When these nutrients are abundant, your body has the tools it needs to produce and sustain optimal progesterone levels. Instead of fearing cholesterol, it’s time to recognise it as the unsung hero of female hormone health, the foundation that allows progesterone to do its job. Reducing estrogen consumption One of the biggest threats to progesterone is excess estrogen, from both inside and outside the body. Modern life exposes women to a constant stream of estrogenic compounds that can overwhelm the system and create estrogen dominance. These come from the birth control pill, foods, plastics, personal care products, and environmental chemicals that mimic estrogen. Certain foods naturally contain plant-based estrogens, or phytoestrogens, such as soy and soy-based products. Excessive consumption can tip the hormonal scales. Processed foods and conventionally farmed meats may also contain added hormones, further contributing to high estrogen levels. Environmental estrogen mimics, called xenoestrogens, are even more insidious. BPA in plastics, parabens in personal care products, and certain pesticides can act like estrogen in the body, disrupting natural hormone signalling. Even everyday household items, from water bottles to canned foods, can be a source of these chemical hormone disruptors. Choosing whole foods, avoiding plastics where possible, and being mindful of household and personal care products are practical steps that can dramatically reduce estrogenic overload. By cutting back on these external estrogen sources, you give progesterone the chance to rise, protect your system, and keep your hormones in harmony. How to detox excess estrogen One simple but powerful way to help your body manage excess estrogen is by supporting its elimination through the gut. Estrogen is processed by the liver and then excreted into the intestines, but if digestion is sluggish or gut bacteria are imbalanced, estrogen can be reabsorbed, contributing to estrogen dominance. This is where certain foods can make a real difference. Raw carrot salad is particularly effective for helping remove excess estrogen from the gut. Carrots are rich in fiber, which binds to estrogen in the digestive tract and helps escort it out of the body. They also support healthy liver function and bile flow, which are essential for proper hormone detoxification. Adding a simple raw carrot salad to your daily routine, can significantly aid estrogen elimination and lighten the hormonal load on your body. This ties into the gut-liver axis, a critical relationship where the liver metabolises hormones and toxins, and the gut ensures they are properly excreted. If gut health is compromised, estrogen can be reabsorbed, creating a feedback loop that worsens estrogen dominance. Supporting the gut and microbiome not only helps detoxify estrogen but also improves digestion, reduces bloating, and supports overall hormone balance. Additional strategies can supercharge liver function and estrogen detoxification: Castor oil packs applied over the liver can stimulate circulation and support detox pathways. Digestive bitters taken before meals encourage bile flow and improve digestion. Anti-inflammatory foods, like Herbs and spices (rosemary, thyme, oregano, cinnamon, cloves) ginger, turmeric, black seed oil ( cold pressed organic and not to be used in cooking) Incorporating this type of hormone supporting food is a natural, easy way to give progesterone the advantage, reduce estrogen dominance, and help your body regain balance from the inside out. Luteal phase support Progesterone isn’t produced in isolation, it’s deeply affected by stress and cortisol levels. When your body is constantly in “fight or flight” mode, the adrenal glands prioritise making cortisol over progesterone, which can leave progesterone levels low and estrogen unchecked. This is one of the main reasons stress is such a silent disruptor of female hormones, leading to irregular cycles, PMS, mood swings, and estrogen dominance. Supporting the luteal phase, the second half of your menstrual cycle when progesterone peaks, is key to restoring balance. A healthy luteal phase helps regulate ovulation, stabilise mood, support sleep, and improve metabolic function. Simple lifestyle strategies can make a huge difference: Stress reduction techniques: meditation, deep breathing, yoga, or gentle movement like walking can lower cortisol and free up resources for progesterone production. Adequate sleep: prioritising 8–9 hours of quality sleep helps regulate the HPA axis, which governs cortisol and progesterone balance. Balanced nutrition: eating protein, carbohydrates and healthy fats throughout the day reduces stress-induced hormone fluctuations. Mind-body practices: journaling, visualisation and connecting with nature can help lower chronic stress and improve luteal phase health. By lowering stress and supporting the luteal phase, you give progesterone the best chance to thrive. This not only improves hormone balance but also reduces PMS, stabilises mood, and helps your body detox estrogen more effectively. Balancing progesterone and estrogen When it comes to female hormones, balance is everything. Progesterone often gets overlooked, but it’s the hormone that keeps estrogen in check, protects your body, and supports overall health. That doesn’t mean estrogen isn’t important, far from it. Estrogen plays a crucial role in fertility, bone health, brain function, and cardiovascular support. The problem arises when estrogen becomes excessive and progesterone is too low, which is too often the case. Achieving the right balance between these two hormones is the key to feeling energised, grounded, and resilient. Supporting progesterone through nutrition, liver and gut health, stress reduction, and lifestyle choices gives your body the tools it needs to regulate estrogen naturally. The goal isn’t to eliminate estrogen, it’s to keep it in harmony with progesterone, so your hormones work with you, not against you. True female health comes from this balance, where both hormones perform their essential roles without tipping the scales.

November 13, 2025

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

The male hormone that you need to prioritise isn't always the one everyone talks about. While testosterone often steals the spotlight, another hormone, dihydrotestosterone, or DHT, plays a critical role in men's health. DHT is a powerful derivative of testosterone that influences everything from muscle growth and energy levels to libido and overall vitality. Yet many men overlook it, focusing solely on testosterone while neglecting the hormone that actually drives some of the most important male functions. In this article, we'll break down what DHT is, why it matters, and practical ways to support healthy levels so you can perform, look, and feel your best. Understanding DHT Dihydrotestosterone, or DHT, is one of the most potent male hormones in the body. It's a derivative of testosterone, formed when testosterone is converted by an enzyme called 5-alpha-reductase. This conversion is crucial because while testosterone sets the foundation for male characteristics, DHT amplifies many of those effects, making it a key driver of male physiology. DHT plays a central role in several aspects of male health and development. It's essential for: The growth of facial and body hair The deepening of the voice. Muscle growth Libido Cognitive function. Without healthy DHT levels, men can experience reduced energy, lower sex drive, and diminished physical performance, highlighting why this hormone deserves attention alongside testosterone. Why optimal DHT levels matter Optimal DHT levels are about more than just physical appearance, they shape how a man feels, thinks, and carries himself. Men with healthy DHT often experience stronger libido, more consistent energy, and improved muscle tone. They tend to feel more confident without being overbearing, maintaining a calm, collected presence rather than relying on forced bravado. DHT supports mental clarity and focus, helping men navigate challenges with a cool head and steady composure. Historically, men in previous generations had naturally higher DHT levels, partly due to diets richer in natural fats and cholesterol, more active lifestyles, and less exposure to hormone disrupting chemicals. This hormonal edge contributed to physical resilience, confidence, and an unmistakable presence. DHT and hair loss? A common belief is that DHT is the main cause of male pattern baldness. While DHT is present in hair follicles, it isn't the root problem for most men. Hair loss is far more strongly linked to inflammation, poor hormone health, nutrient deficiencies, and lifestyle factors such as stress and lack of sunlight. These issues weaken follicles and disrupt the natural hair growth cycle, making them more prone to shedding. DHT itself is actually essential for healthy male physiology, and without it, men can experience lower libido, less muscle mass, and reduced energy. This is why drugs like finasteride, which artificially lower DHT, can do more harm than good. While they may slow hair loss for some, they interfere with a hormone that's crucial for overall health. Many men on these medications report side effects such as sexual dysfunction, weight gain, fatigue, mood changes, and cognitive dulling, symptoms that come directly from lowering DHT too aggressively. In short, targeting DHT alone is a blunt approach that ignores the real causes of hair loss and undermines male vitality. Lifestyle strategies to boost DHT Boosting DHT isn't about taking shortcuts, it's about creating the right environment in your body so that your hormones can perform naturally. Exercise is one of the most powerful tools for this. Resistance training, weight lifting, and explosive movements like sprinting stimulate DHT production and other anabolic hormones, while also experiencing novelty and accomplishment/winning keeps your body in a high DHT state. Sleep and stress management are just as critical. DHT, like other hormones, is produced in cycles that rely on adequate rest. Poor sleep or chronic stress suppresses hormone output and increases inflammation, both of which can drag down DHT levels. Prioritising 8-9 hours of quality sleep, managing stress, and allowing recovery between workouts ensures your hormone system stays sharp Lifestyle habits also matter. Regular sunlight exposure supports vitamin D production, which in turn helps optimise DHT and testosterone levels. Avoid substances that blunt DHT, excessive alcohol, soy and highly processed foods, because they disrupt your natural hormone balance. Nutrition for DHT optimisation Supporting DHT through nutrition starts with eating in a way that fuels your hormones rather than suppresses them. Saturated fats, cholesterol-rich foods, and zinc-dense options like beef, eggs, and oysters provide the building blocks your body needs to produce DHT naturally. Organ meats are another powerhouse, supplying not just cholesterol but fat-soluble vitamins like A, D, E, and K, essential for hormone synthesis and overall metabolic health. Zinc is critical for the conversion of testosterone to DHT, while vitamin D, produced from sunlight helps maintain optimal hormone balance. Creatine from red meat directly helps boost DHT levels. Coffee and raw milk which is calcium rich can also help boost DHT levels. What to avoid to protect DHT Maintaining healthy DHT levels isn't just about what you include in your diet and routine, it's equally about what you avoid. Certain lifestyle habits and environmental exposures can suppress DHT production or interfere with its function, often without men realising it. Nutrient deficiencies are a major factor. Low levels of zinc, vitamin D, cholesterol, or fat-soluble vitamins can limit your body's ability to produce DHT, so a poor diet can quietly erode hormone levels over time. Overtraining and chronic exhaustion also have a strong negative impact, as prolonged stress increases cortisol, which suppresses androgen production. Environmental toxins like BPA and other plastics act as endocrine disruptors, interfering with natural hormone signalling. Foods and compounds like soy, high amounts of grains, excessive alcohol, and seed oils (high in PUFAs) can similarly impair hormone balance. Extremely low-carb diets or chronically restrictive eating can reduce the raw energy available for hormone synthesis. Chronic stress and inflammation are also major culprits. Inflammatory foods, particularly industrial seed oils, can disrupt hormone production and increase hair loss risk, while stress signals the body to prioritise survival over reproductive hormone output. The bottom line DHT is a cornerstone of male health that deserves far more attention than it typically receives. By understanding its crucial role in everything from physical performance to mental clarity, and by implementing the lifestyle, nutritional, and environmental strategies outlined here, you can support healthy DHT levels naturally. The goal is to create the conditions where your body can produce and use this vital hormone optimally. Focus on strength training, quality sleep, nutrient-dense foods, stress management, and avoiding hormone disruptors and you'll be well on your way to feeling, performing, and looking your best.

November 12, 2025

5 health trends that are silently ageing you

We’re living through the age of health anxiety, supplements stacked on countertops, fasting timers on phones, cold plunges in every garden. The wellness world has become a strange paradox... a culture obsessed with longevity that’s, in many ways, quietly accelerating ageing. The truth is, not everything labelled “healthy” is actually supportive. In fact, some of today’s most popular wellness trends are quietly draining cellular energy, disrupting hormones, and pushing your body into low-grade stress. Let’s look at five of the biggest culprits, and what to do instead. 1. Low fat diet Clean eating is often linked to longevity, yet it’s also tangled up with one of the most harmful nutrition myths of our time...that eating less fat keeps you healthier. This couldn’t be further from the truth. Every cell in your body depends on fat. Your brain is nearly 60% fat. Your hormones, from progesterone to cortisol, are built from cholesterol. Even your skin’s youthful elasticity relies on a steady supply of essential fatty acids and fat-soluble vitamins. When fat intake drops too low, dry skin, brittle hair, anxiety, fatigue, low libido, and irregular cycles aren the outcome. Signs of a body deprived of its most fundamental fuel. The problem isn’t fat, it’s the wrong fats. When natural, stable fats like butter, ghee, and yolks were demonised, they were replaced with “heart-healthy” seed oils, canola, sunflower, soybean, fats so industrial they need chemical solvents to extract. These oils oxidise easily, triggering inflammation and accelerating ageing at the cellular level. What to do instead Switch everything labelled “low-fat” back to its full-fat form, yoghurt, milk, cheese, all of it. Start eating the fatty cuts of meat your grandparents loved, and stop fearing butter. Within weeks, you’ll notice your skin regaining its bounce, your mood stabilising, and your hunger feeling calmer and more predictable. 2. Excessive cold plunge Cold therapy has become the badge of discipline. The shock, the breath hold, the dopamine rush, it feels like a remarkable feat of resilience. And in moderation, it is. Cold exposure can improve circulation, boost brown fat activity, and sharpen mental focus. But here’s the catch... your body can only handle so much stress at once. If you’re already underslept, underfed, or dealing with chronic tension, daily ice baths can push your nervous system into overdrive. Cortisol rises, thyroid function dips, and instead of recovery, you’re burning through reserves. This is especially true in winter, when the body’s already working harder to maintain core temperature. Cold plunging in cold seasons can compound that stress, suppressing metabolism and circulation even further, particularly if paired with fasting, low-carb diets, or high intensity training. What feels invigorating in the moment can, over time, nudge your system into a state of low-grade hibernation… sluggish digestion, cold extremities, and fatigue that no amount of caffeine fixes. For women, cold plunging deserves special care. During the luteal phase and menstruation, the body naturally shifts toward warmth and nourishment. Icing the system during this time, especially full immersion, can disrupt hormonal balance, worsen cramps, and increase exhaustion. What to do instead Cold plunging should be a tool, not a test. It's important that it is always part of contrast therapy, pair cold with warmth, stress with restoration. Two to three times a week, after movement or sauna, is enough to reap the benefits without taxing your system. If your hands and feet stay cold all day or your sleep starts to suffer, that’s your cue. Your body’s asking for warmth, not another shock. 3. Intermittent fasting Intermittent fasting promised to be the cure-all of the modern diet... sharper focus, better digestion, effortless fat loss, and even longevity. And in the short term, it can deliver some of those benefits. However, when the body goes too long without nourishment, it begins to interpret it as famine and cortisol (the stress hormone) begins to rise to maintain blood sugar. Over time, this suppresses thyroid function, downregulates metabolism, and increases cravings or anxiety. For women, the effects can be even more pronounced, disrupted cycles, poor sleep, hair shedding, or an overall sense that the “fasted clarity” has turned into wired exhaustion. What to do instead If you choose to fast, use it as a tool, not a regular part of your routine. Let it arise naturally, on slower mornings when your body isn’t hungry, not through forced restriction. Break your fast with nutrient-dense, grounding meals that stabilise blood sugar, think eggs, broth and healthy fats. And for women, let your cycle lead. During the luteal phase and menstruation, your body’s caloric and mineral needs increase, this is not the time to restrict. Eat regularly, embrace breakfast, and focus on warmth and nourishment. 4. Excessive cardio Long, punishing sessions, daily runs, spin classes, HIIT marathon keep your body locked in a constant state of stress. Cortisol stays high, inflammation lingers, and muscle tissue begins to break down for fuel. Over time, this erodes collagen, slows recovery, and accelerates oxidative stress, the very process that dulls skin, drains energy, and wears out joints. And there’s another cost few talk about: repetition. Performing the same high-impact or cyclical movements every day, whether that's running, rowing or cycling, slowly grinds down cartilage and connective tissue. The body never gets the variation it needs to stay supple. What begins as discipline often ends as stiffness, tight hips, or creaky knees. What to do instead Instead of doubling down on repetitive cardio, build a more balanced “movement diet.” Pair shorter, more intentional cardio sessions with strength training and mobility work. Swap one run for a long walk, a Pilates class, or a session with resistance bands. Dedicate at least one or two days a week purely to mobility, dynamic stretching, foam rolling, or primal-style movements that restore range of motion and keep joints hydrated. When you stop forcing a strict schedule and start listening instead, your body naturally begins to guide you, some days calling for power and sweat, others for stillness and stretch. 5. Veganism You’ve probably heard it said that veganism helps you stay young, that it keeps inflammation low, clears the skin, and extends lifespan. And at first, it can feel true. Cutting out ultra-processed foods, seed oils, and excess animal products often brings a sense of lightness. Digestion improves, energy lifts, and the body feels “clean.” But here’s the nuance most people miss... it’s not the absence of animal foods that creates those early results, it’s the absence of junk. Over time, the body’s deeper needs start to show. Collagen repair, hormone balance, mitochondrial energy, these depend on nutrients almost impossible to get in meaningful amounts from plants alone: B12, heme iron, zinc, and retinol (true vitamin A). Without them, the body quietly shifts from cleansing to cannibalising, breaking down its own tissues to stay afloat. What to do instead Naturally, we’d recommend eating high-quality animal proteins, and if you’re here, it’s likely you already do. However, we also understand the desire to minimise animal consumption, or to support friends who do. In that case, a thoughtful alternative (if your ethics allow) is to choose quality over quantity. Focus on the foods that deliver the greatest nutrient return in the smallest portions. Organ meats, for instance, replenish B vitamins, retinol, and iron far more efficiently than muscle meat, meaning you can eat less while nourishing more. Oysters do the same but for the essential zinc and copper that support collagen and hormone balance. And raw dairy, when sourced from regenerative farms that prioritise the care and dignity of their animals, offers a beautiful middle ground. None of this is to take away from these practices. Some, like cold plunging, are rooted in good intention and can be deeply supportive in moderation. Similarly, healthily challenging your own boundaries, building strength, endurance, and resilience is incredible for your longevity. We just want to break the stigma that you have to do more to age better. The key is knowing when it’s growth and when it’s strain, the minute when these habits stop feeling natural and start feeling like obligations. You should never have to push through exhaustion, hunger, or stress in the name of “health.”

November 06, 2025

How to hike twice as far, without training harder

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

November 03, 2025

5 reasons Erling Haaland drinks raw milk

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

October 29, 2025

6 hidden truths about your lymphatic system

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