You may have heard it takes 21 days to build a habit. I won’t go into the origin of that claim, but it didn’t come from a rigorous study. When it comes to building habits, consistency matters more than perfection. And that can be challenging, too. Travel. Family. Life gets loud. How are habits formed, and how do we maintain them? - When it comes to consistency, never miss twice. The single best rule for habit formation I found is to never miss two days in a row. Research supports this. UCL researchers found that a single missed day barely registered in the habit-formation process. Once people got back on track, their progress resumed. - Give it at least 90 days, not 21. In my experience, habits tend to take between two and three months to properly lock in. University College London researchers found it takes an average of 66 days — and for some folks, nearly 200 days — for a habit to go from effortful to automatic. So if you've ever "failed" to stick to a habit after a three-week challenge, there's a decent chance the timeline was the problem, not you.

In a recent study of 184 countries, researchers found that 85% of them are omega-3 deficient, which is linked to rising rates of cardiovascular disease, depression, preterm birth, and neurological decline (PMID: 40520676). That's an ALARMING statistic. But it gets more complicated… The lead researcher concluded that our current food systems are not providing enough UNCONTAMINATED omega-3. I’ve been saying this for years now, and there is no more debating this… Our fish supply is compromised, possibly beyond repair. To most people, that would present a conundrum… Because the logical solution - eat more fish - is the problem. Fish today is heavily contaminated with microplastics and heavy metals (PMID: 30116998). Things like cadmium, mercury, arsenic, and lead, which accumulate as fish age and bioaccumulate up the food chain… Once upon a time, I thought smaller fish like wild salmon or sardines were ok to consume regularly. But I have seen far too many cases of heavy metal accumulation from even these smaller fish to continue thinking this is a good idea. Sadly, too, as bottom dwellers, shellfish also accumulate heavy metals and toxins. Huge bummer for me because I used to LOVE scallops and lobster, but I don't consume these anymore for this reason. So what about fish oil supplements to meet our daily omega-3 requirements? Fish oil is FRAGILE. Putting it in capsules - or worse, liquid form - is a sure way to get it to oxidize. You can't always tell when oils are rancid, but if you've ever experienced those nasty fish burps… that's usually a strong indicator. Unfortunately, it’s a rampant issue in the industry… A 2023 study testing 72 of the most popular fish oil supplements on the market found that 68% of flavored products exceeded acceptable oxidation limits - with flavoring added specifically to mask the rancid taste (PMID: 37712532). So what is the solution? Today's industrialized diets contain roughly 20 TIMES more omega-6s than omega-3s. Historically, that ratio was approximately equal.

Global mental health statistics are stark, with nearly 20% of U.S. adults living with a mental illness. Increasingly, experts point to the "Western nutrient-poor diet" as a major contributor. In clinical settings, patients with mental health symptoms frequently exhibit poor dietary patterns: skipping meals, high sugar and processed food intake, and low consumption of fruits, vegetables and lean protein. This pattern creates a deficit in both macro- and micronutrients, which can exacerbate existing symptoms or even contribute to the development of mental health disorders. The science is clear: food affects neuroplasticity, the gut microbiota and inflammation—all processes intimately tied to cognitive function and emotional regulation. While a holistic, anti-inflammatory diet is foundational, several specific micronutrient deficiencies are commonly implicated in mental health: Magnesium: Vital for neurotransmitter regulation and nerve function, low intake is associated with higher rates of depression. Adults often fall short of the 320-420 mg daily requirement, which can be addressed through leafy greens, nuts, seeds and targeted supplementation. Zinc: This element acts as a neurotransmitter and is crucial for brain development. Inadequate levels can dysregulate stress hormones and increase inflammation linked to depression. Beyond the baseline 8-11 mg daily need, those with symptoms may benefit from higher therapeutic doses. B vitamins: As cofactors in countless cellular processes, B vitamins are essential for managing homocysteine (linked to mood disturbances) and forming neurotransmitters. Special attention to B6, folate (B9) and B12 is often warranted, with a B-complex supplement sometimes being more effective than isolated vitamins. Vitamin D: Functioning as a neuroactive steroid, vitamin D modulates nerve growth and inflammatory markers. Deficiency is widespread, especially in northern latitudes, and maintaining serum levels around 70-80 ng/mL is associated with broad mental health benefits, often requiring supplementation beyond dietary sources.

Most people think collagen is just a beauty supplement. Something you take for better skin or thicker hair. Which is true… but it’s also missing the bigger picture. Collagen is basically the most abundant protein in the human body. It’s the structural material that holds everything together... your skin, your joints, your blood vessels, your gut lining. It’s especially rich in amino acids like glycine, proline, and hydroxyproline, which are nutrients your body uses for tissue repair, inflammation control, detox support, and nervous system balance. However, collagen levels start declining after 20 years old. This is a big reason why you wrinkle, start to have gut issues, and joint pain. So when you start adding collagen back into your diet, the benefits tend to show up everywhere. Here’s what people often notice: 1. Healthier skin Collagen supports the structure and elasticity of the skin. When your body has enough of it, skin tends to stay more hydrated and resilient, which can lead to that healthy glow. 2. Longer, thicker hair Hair is built from proteins, and the amino acids in collagen help supply the raw material for stronger follicles. Many people notice their hair growing faster and feeling thicker over time. 3. Gut healing Collagen supports the lining of the digestive tract. That can help improve digestion and reduce irritation in the gut over time. 4. Liver detox support Glycine is heavily used in the liver’s detox pathways. Having enough of it helps the body process toxins and metabolic waste more efficiently. 5. Boosts glutathione Glutathione is one of the body’s most important antioxidants. The amino acids in collagen help your body produce more of it. 6. Deeper sleep Collagen contains high amounts of glycine, which helps calm the nervous system. This can promote deeper, more restorative sleep. 7. Lower inflammation Collagen supports tissue repair and helps regulate inflammatory responses. This can help the body recover more efficiently from stress or injury.

Back in 2000, a paper titled "Safety Evaluation and Risk Assessment of the Herbicide Roundup and Its Active Ingredient, Glyphosate, for Humans" was published in the journal Regulatory Toxicology and Pharmacology. The paper concluded glyphosate posed NO health risks to humans. A 2019 meta-analysis found high exposure to glyphosate-based herbicides increases the risk of non-Hodgkin lymphoma by 41% (PMID: 31342895). The World Health Organization's International Agency for Research on Cancer (IARC) classified glyphosate as a "probable human carcinogen" back in 2015. Mechanistic literature reports genotoxic effects in human lymphocytes in vitro and in vivo models (PMID: 34052177). More than 60,000 active lawsuits are currently pending against Bayer (who bought Monsanto in 2018). AND they’ve already paid out more than $10 BILLION to settle cases from people who developed cancer. Now, I get it can feel overwhelming when you realize how embedded glyphosate is in the modern food system... But the good news is you can minimize exposure through a few measures: - Grass-fed AND grass-finished meat whenever possible. Ask your supplier if they ever feed hay or if the grass is sprayed. Yes, unfortunately some cattle are fed glyphosate-sprayed grass; the “grass-fed” label is not enough. Choose USDA organic, regenerative organic or certified naturally grown. - Filter your water. Reverse osmosis is the most reliable way to remove glyphosate from your tap water.​- Ditch the grains. Wheat, oats, corn - these are some of the most heavily glyphosate-contaminated foods on the planet. - Carefully source fruit and vegetables. Your local organic farmers' market is always going to be your best option here. Talk to the farmers. Ask what they spray. Build that relationship. (I don’t eat vegetables which cuts my exposure quite drastically.) If that’s not possible… A 15-minute soak in a baking soda solution (1 teaspoon per 2 cups of water, followed by a thorough rinse) has been shown to remove a significant portion of surface pesticide residues (PMID: 29067814)