If you're reading this, there's a 9 in 10 chance you're not getting enough omega-3 fatty acids. A new global review published in Nutrition Research Reviews from researchers at the University of East Anglia, University of Southampton, and Holland & Barrett confirms what this is happening worldwide. After analyzing omega-3 recommendations across 42 countries, they found that 76% of the global population isn't meeting recommended intakes of EPA and DHA. If anything, that number is conservative, since recommended intakes are often the minimum to avoid deficiency, not the optimal amount. In our practice, we see omega-3 supplementation help tremendously with autoimmune conditions like rheumatoid arthritis, mental health challenges including depression and anxiety, skin problems, and improved metabolic and cardiovascular health. The researchers concluded that supplementation is often required to meet recommended intakes, particularly during pregnancy and for those with low fish consumption. I recommend eating cold-water fatty fish or shellfish a few times per week and supplementing with about 1 gram per day of high-quality fish oil. However, most people do not like fish or do not eat enough. In that case, a good quality omega-3 supplement would be beneficial.

Low-carbohydrate diets continue to face skepticism in mainstream nutrition, but a comprehensive analysis of 174 studies challenges that narrative with solid data. The 2025 meta-analysis of over 11,000 participants found that carbohydrate-restricted diets significantly reduced triglycerides, blood pressure, and inflammatory markers, while increasing beneficial HDL (good) cholesterol. These improvements in heart health markers occurred alongside reductions in body weight and waist circumference. Moderate-carbohydrate approaches (roughly 26% to 45% of calories from carbs) offered balanced benefits, while stricter ketogenic diets produced greater weight loss but modest increases in LDL cholesterol. The improvements were most pronounced in women and individuals with excess weight. In my clinical experience, patients often find lower-carbohydrate eating more sustainable than traditional calorie restriction, reporting better energy, reduced cravings, and improved metabolic markers. If you're dealing with elevated triglycerides, high blood pressure, or metabolic concerns, working with a practitioner to gradually reduce refined carbohydrates while emphasizing healthy fats and adequate protein may be worth exploring.

A little while ago, I covered how much proteins we should consume on a daily basis. Now I will answer how much fat we need to eat in order to reach optimum health. Every day, we need to consume 60-70% of our calories in fat. By fat I mean coconut oil, olive oil, avocado oil, butter, ghee, bacon grease, tallow, cheese, meat, organ meats, fish, and seafood. These are the best options for fat. More than 98% of Americans are deficient in fat-soluble vitamins like A, D, E, and K. The reason is that we do not consume enough fats! The work of Dr. Weston Price clearly shows that the healthiest people on the planet are the ones who consume the most fats. The problem is that we have been told since the 60s that fats are bad for us so people stopped eating as much. Consequently, we have observed a higher incidence of chronic health issues like cancer, diabetes, heart disease, etc. So the key to help reversing health issues is to eat less carbs/sugar and more fats!

If you have a thyroid condition—such as Hashimoto’s, hypothyroidism, or hyperthyroidism—certain foods can support thyroid function, while others may worsen symptoms. Although this is not a complete list, the following guide highlights a few key foods that may help support thyroid health, as well as those that can interfere with it. Best foods for thyroid health: ✅ 1. Selenium-Rich Foods Selenium is essential for converting T4 → T3, the active thyroid hormone. Best sources: · Brazil nuts (1–2/day is plenty) · Tuna, sardines · Eggs · Sunflower seeds · Turkey ✅ 2. Iodine-Rich Foods Iodine is required for the thyroid gland to make hormones—but balance is key. Best sources: · Seaweed (kelp, nori, wakame) · Iodized salt · Eggs **Note: Excess iodine can worsen Hashimoto’s in some people. ✅ 3. Zinc-Rich Foods Zinc supports hormone production and immune function. Best sources: · Oysters · Beef, chicken · Chickpeas · Pumpkin seeds ✅ 4. Anti-Inflammatory Foods Great for autoimmune thyroid issues (Hashimoto’s). Best sources: · Fatty fish (salmon, mackerel, sardines) · Extra-virgin olive oil · Turmeric, ginger · Leafy greens · Berries ✅ 5. High-Fiber Foods Supports digestion and helps regulate metabolism. Best sources: · Oats, quinoa · Beans, lentils · Veggies and fruits of all kinds ✅ 6. Probiotic Foods Gut health strongly influences thyroid function. Best sources: · Yogurt (with live cultures) · Kefir · Sauerkraut · Kimchi ⚠️ Worst Foods for Thyroid Health ❌ 1. Excess Goitrogenic Foods (Raw Cruciferous Veggies) These foods can interfere with iodine uptake when eaten raw in large amounts. Examples: · Raw broccoli · Raw cauliflower · Raw kale, cabbage **GOOD NEWS: Cooking reduces goitrogens by ~70–80%, so cooked versions are totally fine for most people. ❌ 2. Gluten (for Hashimoto’s or suspected sensitivity) Gluten can increase inflammation and antibody activity in many people with autoimmune thyroid disease. Some notice improved energy, digestion, and antibody reduction after reducing or eliminating gluten.

You can completely heal yourself, no matter the issue. The ancients all knew this. But modern medicine convinced us that we are broken and need their pills to fix us. However, if a fish is sick, you don't blame the fish; you clean the tank. And then you give the fish what it needs to thrive. The same goes for humans. We're all sick today because we're living in toxic environments and deficient in the nutrients needed to repair. Seed oils, artificial lights, air pollution, toxic fragrances, pesticides, endocrine disruptors, overstimulated nervous systems...we are swimming in the most toxic soup in history. We are all basically walking dumpsters. And then deficient in the nutrients critical for detox, repair, and regeneration. That is why I do what I do. To put together the ancient traditions that we've all lost access to. To remind people that we can heal and that you are not the problem (well, unless you're vegan and guzzling seed oils). And to give them the foods and nutrients they need to repair and regenerate.