All Topics

Intermittent Fasting

Eat within a roughly 12-hour window and stop eating about 3 hours before bed. For most people that gentle daily fast is enough — you don't need to skip meals aggressively.

Fiber

Most people get half the fiber they need. Aim for ~38g a day (men) / ~25g (women) from food, and consider an inulin + acacia supplement to close the gap. Your gut bacteria turn fiber into compounds that protect your gut lining.

Salt

Use a good unrefined salt and don't fear it. For most healthy, active people eating real food, getting enough quality salt matters more than cutting it — it supports energy, hydration and even headaches.

Daily Olive Oil

Have a daily spoon of good extra-virgin olive oil. It's one of the simplest, best-studied things you can do for your heart, gut and inflammation.

Vegetable & Seed Oils

Cut industrial seed oils (sunflower, soybean, corn, rapeseed) where you can, especially heated and in processed food. Cook with olive oil, butter, ghee or coconut oil instead.

Blood Sugar & Insulin

Keep blood sugar steady and you fix a surprising amount: energy, cravings, weight, mood and long-term health. Eat protein and fiber first, walk after meals, and go easy on liquid sugar and refined carbs.

Fermented Foods

Eat a little fermented food most days — sauerkraut, kimchi, kefir, yoghurt, miso. They deliver live bacteria and feed a stronger gut microbiome, and you can make them at home for almost nothing.

Core Supplements

A sensible base for most people: vitamin D3 (with K2), magnesium, omega-3 (EPA/DHA), and decent mineral salt. Add amino acids if you're active or eat little protein. Quality matters — don't buy supplements off random marketplaces.

Iodine

An overlooked mineral important for the thyroid and more. Who tends to be low and how to top up safely.

Blood Work & Biomarkers

Test, don't guess. A handful of markers — hormones, blood sugar (HbA1c), and key nutrient levels — tell you where to focus instead of supplementing blindly.

Hormone Balance

Bringing testosterone and oestrogen into balance — what shifts them and how to support yours.

Nose Breathing

Breathe through your nose, day and night. It filters and humidifies air, raises oxygen uptake, and calms your nervous system. Tape your mouth shut at night if you tend to mouth-breathe.

Sleep & Recovery

Protect your sleep like it's a job. Morning daylight, no screens late, a cool dark room, and a consistent bedtime do more than any supplement. Sleep is when your body actually repairs.

Daily Movement

Walk at least 7,000 steps a day, move a little every hour, and stretch daily. Consistency beats intensity — a body that moves often stays younger than one that does one hard workout and sits the rest of the time.

Toothpaste & Oral Care

Switch to a toothpaste with nano-hydroxyapatite and no glycerine. It rebuilds enamel instead of just coating it, and it's safe to swallow.

Flossing & Tongue Scraping

Floss daily (before brushing), scrape your tongue each morning, and try oil pulling. These cheap habits clear the bacteria a brush can't reach — and your mouth's health feeds the rest of your body.

Skin Care & Cosmetics

Your skin absorbs what you put on it, so simplify. Cut the long ingredient lists, avoid fragrance and hormone-disrupting chemicals, and remember that real skin health is built from the inside with food, water and sleep.

Stomach Acid

That burning after meals is often too little stomach acid, not too much. Low acid means poor digestion and reflux. Don't rush to suppress it — support it with how and what you eat first.

Detox Pathways & Binders

Open your drainage routes (liver, kidneys, gut, skin) before you try to detox anything — otherwise you just move toxins around.

Parasite Cleanse

A periodic, gentle cleanse some practitioners recommend. Approach carefully and with guidance — this is one to do properly, not from a random internet protocol.

Water Filtration

Filter your drinking and cooking water. A good carbon-block or reverse-osmosis filter removes chlorine, heavy metals and a lot of what tap water carries.

Avoiding Plastics

Get plastic out of contact with your food. Swap plastic chopping boards, food containers and water bottles for glass, wood or stainless steel — especially anything that touches hot or fatty food.

EMF & Radiation

Reduce close, constant exposure where it's free to do so: keep your phone off your body, get it out of the bedroom at night, and use wired connections where you can. Distance is your friend.

Grounding (Earthing)

Put your bare skin on the earth — grass, soil, sand, sea — for a while most days. People report better sleep and less inflammation. It's free, low-risk, and feels good.

Blue Light & Light Exposure

Get bright light in the morning, and keep light dim and warm at night. Use blue-light blockers or night mode in the last hour before bed so your melatonin can rise on time.

Cleaning Products

Swap harsh household cleaners for a few simple basics — vinegar, bicarb, castile soap. You breathe these in every day, and most rooms don't need the chemical arsenal the marketing sells you.

Ozone Therapy

An advanced therapy used in some clinics. Overview of the forms, the claims, and the cautions.

Posture & Atlas

How posture and the alignment of your top neck vertebra affect far more than your back.

Blood Pressure

Slow breathing and a simple hand-grip exercise can meaningfully lower blood pressure over time, alongside getting your salt, fat and weight right. Measure at home so you can see what works.

Headache & Migraine

Before reaching for a painkiller, check the simple causes: dehydration, low salt, low magnesium, tension and poor sleep. Water with a pinch of salt, magnesium, and addressing the trigger fixes a lot of headaches.

Mind & Spirit

The mind's effect on the body is real. Positive focus, less doom-news, and dealing with stored stress and trauma.

Pregnancy & Natural Birth

A gentler, more informed approach to pregnancy and birth — what to ask about and what the options are.

Babies & Children

Raising robustly healthy kids using traditional nutrition principles (Weston Price) and common sense.

Weight Loss

Lasting weight loss starts with insulin and food quality, not calorie-counting and punishing cardio. Stabilise blood sugar, eat enough protein and fiber, sleep, and walk — the rest tends to follow.

Daily Habits Checklist

A short daily rhythm that covers the basics: morning light, nose breathing, movement, filtered water, real food, and a wind-down at night. Start with two or three, not all of them.

Antibiotics

Use antibiotics when you genuinely need them — they save lives — but don't push for them for every cold. When you do take a course, finish it and protect your gut during and after.