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Cracking the code, our egg guidemap

By Kaya Kozanecka

Eggs: humble, unassuming, yet profoundly foundational. A perfectly contained package of protein, fats, vitamins, and minerals. But here’s the catch. Not all eggs are created equal. And it can certainly be hard to figure which are best.

The label labyrinth

Navigating the egg aisle can feel like decoding a secret language. Here’s what those claims actually mean:

Cage-free: It sounds humane, but in reality, “cage-free” often means hens are crammed into overcrowded barns, trampling over each other and with no room to spread their wings or breathe fresh air. While they aren’t confined to cages, they still live in tight, stressful conditions with little opportunity for natural behaviours like foraging or dust bathing.
Free-range: A step up, but don’t let the term conjure pastoral daydreams. To earn the “free-range” label, hens must have “access” to the outdoors. In practice, this often means a tiny door leading to a small concrete patch, hardly enough for thousands of chickens crammed into one space. Many hens never even find their way to that door, let alone spend meaningful time outside.
Pasture-raised: This is the true gold standard. Pasture raised hens live on open pastures, roaming freely with access to grass, insects, and sunlight. These hens live as nature intended, resulting in eggs that are richer in nutrients like omega-3s and vitamin D, with a taste that reflects the care and quality of their environment.
Organic: Organic certification guarantees that hens are fed organic, non-GMO feed and are not routinely given antibiotics. However, this label doesn’t necessarily mean the hens are pasture-raised or free-range. To ensure humane conditions and high-quality eggs, look for “organic” paired with “pasture-raised.”

Organised Tip: Skip the supermarket confusion and connect with local farmers. Farmers’ markets or community supported agriculture (CSA) programs often offer fresher, pasture- raised eggs at a fraction of the cost. Plus, you can ask directly about their practices, and maybe even meet the hens, no fancy labels needed.

Shell science

What can you tell from the outside?

Colour: White or brown, does it matter? Not a bit. Shell colour is dictated entirely by the hen’s breed, a genetic quirk with zero bearing on the egg's quality, nutrition, or taste. The real story lies elsewhere.
Strength: Now here’s where it gets interesting. A strong, thick shell is the hallmark of a well nourished hen, living a low stress, healthy life. Brittle or flimsy shells? These are red flags, often pointing to birds lacking proper calcium intake or suffering from poor living conditions. When you crack an egg, the strength of the shell can be your first clue about the life behind it.

Egg size

While large eggs may seem like a better deal, smaller eggs, typically laid by younger hens, have a naturally higher yolk-to-white ratio. This means each bite carries more of the nutrient-dense yolk compared to the relatively lower-nutrient white.

Young hens, at the peak of their health and vitality, lay eggs with thicker shells, firmer whites, and rich, vibrant yolks bursting with flavour. These little details don’t just hint at a hen’s well being, they make for a superior egg, every time.

Expanding your egg horizons

Quail eggs: Tiny as they are, quail eggs pack a serious punch. Their speckled shells hint at the treasure within: a rich, buttery yolk that delivers a luxurious texture in every bite. Nutritionally, they’re overachievers, with higher proportions of vitamin B12, iron, and selenium than chicken eggs.
Duck eggs: Larger than chicken eggs and unapologetically decadent, duck eggs are a culinary gem. Their higher fat content delivers a custard-like yolk that transforms baking into an art form: think cakes with cloud like fluff and puddings so silky they feel otherworldly. They contain more omega-3 fatty acids, nearly double the vitamin D, and extra choline, a vital nutrient for liver function and nervous system support.
Goose eggs: The heavyweight of the egg world. One goose egg is equal to about three chicken eggs, with a yolk so golden and buttery it’s practically an event in itself. Their bold, slightly gamey flavour is a direct reflection of the hen’s varied diet, often rich in natural forage. Nutritionally, goose eggs are off the charts. They provide a protein boost perfect for athletes or anyone with higher energy demands, alongside more vitamin A and vitamin E, a potent antioxidant that fights oxidative stress. Their dense yolks are also packed with bioavailable lutein and zeaxanthin, nutrients essential for eye health and protection against blue light exposure

Why does choosing the right eggs matter?

Because an egg is more than just a humble ingredient: it's a microcosm of vitamins, fats, and minerals that reflect the life of the hen that laid it.

Eggs from pasture raised hens, roaming freely on grass and foraging for insects, boast a nutritional profile that’s leagues ahead of their factory farmed counterparts, with significantly higher levels of omega-3 fatty acids.

This omega balance is crucial: while omega-3s reduce inflammation, improve brain function, and support heart health, grain-fed hens produce eggs with an imbalanced omega-6 to omega-3 ratio, promoting inflammation in the body.

Beyond fats, pasture-raised eggs shine in vitamins like vitamin A (for vision and immune strength), vitamin D (for bone health and mood), and vitamin E (a powerful antioxidant for cellular repair).

Their yolks are rich in carotenoids, bioactive compounds that not only deliver that deep orange hue but also provide antioxidant benefits crucial for skin and eye health.

From their robust flavour to their unparalleled nutrient density, these eggs are food in its truest form: a product of a healthy, balanced ecosystem that respects the dignity of the very animals that nourish us.

More than just a supplement

All-in-one, 100% grass-fed beef protein powder, enriched with collagen, colostrum and beef organs. Designed to replace multiple supplements using whole-food nutrition.

Inside organised

Beef Protein

Bovine Collagen

Bovine Colostrum

Bovine Organ Complex

(Liver, Heart, Kidney, Spleen, Lung)

Celtic Sea Salt

Raw Honey

Maple Syrup

Organic Dates

Buy Now

Blue packaging for the 'Organised' whole food organ blend product, emphasizing nutrition and longevity benefits.

NO SUGAR ADDED

NO FLAVOURINGS

NOTHING ARTIFICAL

NO STEVIA OR ERYTHRITOL

NO PESTICIDES

How to fuel each stage of your child's growth

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

5 “healthy” exercise supplements that are ruining your gut

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

How to live aligned with nature in a city

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

6 steps to a non-toxic spring clean

Sunlight spilling through open windows, the scent of fresh earth: nature’s quiet invitation to cleanse, restore, and renew.But while we welcome fresh air and open windows, hidden toxins still linger in our routines, disrupting hormones, burdening detox pathways.Your home is either feeding your wellness or depleting it. This 6-step guide will help you make sure it’s doing the former. 1. Safe cleaning products The allure of chemical fragrances in cleaning products is strong, after all, they’re designed to smell fresh and inviting. But most of these scents are created from synthetic chemicals that release volatile organic compounds (VOCs) into your air, contributing to headaches, respiratory issues, and even hormonal disruptions. Even laundry can be a source of hidden toxins. Most detergents contain fragrances and fillers that cling to your clothing, creating a residue that touches your skin all day Healthy swaps: Natural all-purpose cleaner: Mix equal parts vinegar and water with a few drops of lavender or lemon essential oil for an all-purpose cleaner that’s light, refreshing, and leaves surfaces truly clean. Herbal air fresheners: Ditch synthetic sprays and simply place a bowl of dried herbs or citrus peels in any room. The subtle, earthy scent lifts the atmosphere without weighing down the air. Baking soda for tough spots: Use baking soda for sinks, tiles, and stubborn stains. It’s a gentle scrub that leaves surfaces spotless without any of the heaviness of traditional cleaners. 2. Non-toxic cookware No matter how carefully you source your food, the tools you use to prepare it can make all the difference. You’ve chosen the best produce and the highest-quality meats, so don’t let your cookware undo the effort. Many conventional pans, especially nonstick varieties, can release harmful chemicals when heated, leaching into your meals. It’s best to phase out non-stick cookware with unknown coatings. If you must use them, keep temperatures low and replace at the first sign of scratches Healthy swaps: Cast iron and stainless steel pans: These materials are highly durable and free of harmful coatings. Cast iron provides excellent heat retention, and when seasoned properly, it’s naturally nonstick. Stainless steel is a safe, versatile choice for a variety of cooking methods. Both are resilient and ideal for high-heat cooking without leaching chemicals. Glass and ceramic bakeware: For oven dishes and storage, glass and ceramic are fantastic options. They won’t react with acidic foods, and they keep your food safe from contaminants. Glass also works well for storing leftovers, as it doesn’t retain flavours or odours and allows you to reheat food without worry. Opt for natural wooden utensils and cutting boards: Plastic utensils and boards can shed microplastics over time, especially when used with hot food. Natural wooden utensils, like those made from bamboo, are gentle on cookware and keep synthetic materials out of your food. 3. Air purification Our homes are where we spend the majority of our lives, and they should be a sanctuary for healing and restoration. Yet indoor air often harbours more pollutants than outdoor air, from scented diffusers to harsh cleaning products and dust. By filling your space with pure, natural elements, you can transform your home into a retreat that renews you with every breath. Opening windows regularly may seem like a simple step, but it’s one of the most effective ways to flush out stale, polluted indoor air. Indoor plants like peace lilies and snake plants are natural air purifiers, removing toxins and releasing oxygen, grounding your space in nature. Healthy air habits: Morning airing: Start your day by opening windows to refresh indoor air, remove built-up toxins, and reset the energy of your space. Air-purifying plant: Introduce peace lilies, snake plants, and bamboo palms to naturally filter pollutants, increase oxygen levels, and add a grounding touch of nature. Cross ventilation: Enhance airflow by opening windows on opposite sides of your home, allowing fresh air to circulate freely and prevent stagnant indoor air. 4. Water filtration Tap water can contain a cocktail of residues: chlorine or chloramine (added for disinfection), fluoride (added in many municipalities), heavy metals like lead (from pipes), nitrates, pesticides, and other contaminants. Filtering your water is therefore critical for a holistic low-toxins lifestyle. Even if your water meets legal standards, “legal” doesn’t always equal “ideal”. Healthy swaps: There are a few routes you can take: Activated carbon filters (charcoal): Carbon is excellent at removing chlorine, chlorination byproducts, many organic chemicals, and improving taste . High-quality carbon block filters can also remove some heavy metals like lead and mercury. However, basic carbon alone won’t remove minerals, fluoride, or nitrates Reverse osmosis: RO is one of the most robust systems, using a membrane to remove particles down to the ionic level. A typical RO unit includes pre-filters (sediment and carbon) and then the RO membrane. It can eliminate fluoride, arsenic, nitrates, perchlorate, hexavalent chromium, and more contaminants that carbon filters alone may miss. The downside is that RO also strips beneficial minerals (like calcium, magnesium) so you need to make sure to remineralise it by adding a pinch of sea salt to each gallon Distillation (boiling water and condensing steam) will remove nearly everything except volatile chemicals, it produces very pure water, similar to RO (and likewise you’d need to add minerals back). For shower/bath water, simple carbon filters on the shower head help remove chlorine A swap you can try today: Another great option is to buy glass bottled spring water (available in most grocery shop 5. EMF-reduction In our modern lives, we’re bathed in electromagnetic fields (EMFs) from cell phones, Wi-Fi routers, computers, smart appliances, and power lines. While EMFs are invisible many holistic health experts consider electro-pollution as an emerging toxin. While we can’t escape EMFs entirely, and shouldn't live in fear, the goal is to minimise artificial EMF exposure where feasible, especially in places and times of rest. By doing so, you give your body one less potential source of strain. Healthy swaps: Unplug at night: One of the simplest steps is to turn off your Wi-Fi router at night when you’re not using it. Similarly, keep your phone away from your bedside or put it in airplane mode while you sleep (or better yet, in another room). There’s no need to bathe in wireless signals 24/7. Reducing EMFs at night gives your body a break during its regenerative sleep hours. Maintain distance from devices: Radiation intensity drops off dramatically with even a bit of distance (it follows an inverse-square law). So, don’t carry your phone directly on your body (in your pocket) if not necessary. When using your phone, use speakerphone or wired earbuds instead of holding it to your head, especially for long calls. Don’t sit with a laptop or tablet on your lap – put it on a desk (or a pillow as a buffer) to keep it away from your torso and reproductive organs. Grounding: Walking barefoot on grass or sand has virtually no downside, humans evolved in constant contact with the earth. It can stabilise our bioelectric systems and reduce any charge accumulated in the body from EMFs. 6. Natural materials The materials you surround yourself with daily: your bedding, furniture, and textiles, play a bigger role in your health than you might think. Conventional fabrics are often treated with flame retardants, synthetic dyes, and chemical finishes that can off-gas toxins into your living space and be absorbed through your skin. Healthy swaps: Organic cotton or linen bedsheets: Your skin is in contact with your bedding for nearly a third of your life. Ditch synthetic, chemical-treated fabrics for breathable, organic cotton or linen, which regulate temperature, wick moisture, and support deeper, more restorative sleep. Wool and hemp for furniture & rugs: Many conventional sofas, carpets, and mattresses contain VOCs (volatile organic compounds) and flame retardants that pollute indoor air. Natural materials like wool and hemp are naturally antimicrobial, hypoallergenic, and free from off-gassing chemicals. Natural fibre clothing: Polyester, acrylic, and nylon shed microplastics with every wash, infiltrating our waterways and even our bodies. Opt for organic cotton, wool, hemp, or silk to reduce exposure to synthetic fibres while keeping your wardrobe breathable and toxin-free. Beeswax candles and air-purifying plants: Conventional candles release synthetic fragrances and paraffin-derived toxins into the air. Swap them for beeswax candles, which naturally purify indoor air, or add air-filtering plants like peace lilies and snake plants to create a cleaner, fresher home environment.

How to nourish for fertility

Fertility challenges are on the rise, and the truth is, our modern lifestyle has made conception harder than ever. Processed foods, stress, environmental toxins, it all takes a toll and now many people are looking for natural, nutrient dense solutions to support their reproductive health. For both men and women, fertility is not just about reproductive organs, it’s about the whole body being in a state of health an vitality. Fertility is the product of a body in balance, hormones working harmoniously, nutrient levels optimised, and systems functioning at their peak. The good news is, even when thrown off balance, the body is designed to recalibrate. And when you give it the right fuel, the kind that generations before us relied on, things start falling into place naturally. Let's dive into 3 of the most fertility nourishing foods, as well as some lifestyle balances to complement them. Why nutrition matters for fertility Fertility is more than just the ability to conceive, it’s a reflection of your entire body’s health. Every system plays a role: The gut: If digestion is compromised, nutrient absorption is reduced, affecting egg and sperm health. The liver: Detoxifies excess estrogen and supports hormone balance. The thyroid: Regulates metabolism and is essential for ovulation and sperm production. The adrenals: Chronic stress depletes progesterone, a key fertility hormone. The mitochondria: Fuel egg and sperm quality, directly affecting conception and pregnancy outcomes. The modern diet, full of processed foods, seed oils, synthetic additives, and mineral-depleted produce, fails to support these critical functions. The ancestral approach Before modern prenatal vitamins, our ancestors relied on these three foods for their unparalleled ability to nourish the body and support reproductive health: 1. Organ meats Liver was traditionally given to women trying to conceive because it’s loaded with nutrients that support healthy hormones, ovulation, and egg quality. It’s packed with vitamin A, iron, B vitamins, and CoQ10, which are all essential for egg and sperm health. Heart, whether that's beef or lamb, is loaded with CoQ10, which helps improve mitochondrial function in eggs and sperm. There’s also kidney, which is high in selenium, a key mineral for reproductive health and thyroid function, which directly impacts fertility. Less common but rich in iron and enzymes that support digestion, spleen & pancreas improve nutrient absorption which is critical for fertility. If you’re new to eating organs, start with liver, it’s the most nutrient dense and easiest to incorporate into meals and you can easily find it in most supermarkets and butchers. 2. Colostrum Colostrum is one of those foods that doesn’t get nearly enough attention, but it should. It’s what mothers produce in the first few days after giving birth, packed with everything needed to build a strong immune system and heal the gut. And here’s the thing: fertility and gut health are deeply connected. If your gut is inflamed, your body struggles to absorb nutrients, regulate hormones, and sustain a healthy pregnancy. Colostrum helps repair that, supporting your body from the inside out. 3. Collagen Collagen is often talked about in terms of skin, hair, and nails, but when it comes to fertility, it plays an even bigger role. It strengthens connective tissue, supports a healthy uterine lining, and provides key amino acids that help with hormone production and pregnancy support. Your body expands, shifts, and adapts in ways you never expected. Keeping collagen levels high helps with joint strength, skin elasticity, and overall recovery. Plus, it pairs perfectly with colostrum to support digestion and gut health, a major win for anyone dealing with bloating, sluggish metabolism, or post-pill hormone imbalances. Lifestyle practices to boost fertility It’s not just about what you eat, fertility is a reflection of your overall health and lifestyle. Here are some simple, ancestrally aligned practices to incorporate into your daily routine: Get morning sunlight: Natural light first thing in the morning regulates circadian rhythms, supports hormone production, and helps balance cortisol (stress hormones can mess with fertility). Grounding: Walking barefoot on grass or a sandy beach reduces inflammation, supports hormone balance, and improves sleep, which are all essential for conception. Prioritise deep sleep: Your body does the majority of its hormone regulation and repair at night. Aim for 7-9 hours of quality sleep in total darkness, away from blue light. Reduce endocrine disruptors: Swap out plastic water bottles, toxic beauty products, and household cleaners for natural, non-toxic alternatives to reduce exposure to chemicals that disrupt hormones. If you're curious, we wrote a blog on the '5 personal hygiene products that are messing with your fertility' as well as 'A guidemap to reducing toxins in your daily life' Manage Stress: Chronic stress is one of the biggest fertility blockers. Incorporate breathwork, meditation, or even simple daily walks to keep stress in check. Cycle syncing for women: Understanding your cycle and adjusting your training, eating, and lifestyle habits to match each phase can dramatically improve fertility and hormone balance. Testosterone & fertility support for men: Men need to be lifting heavy, eating enough protein & fats, and getting sunlight to support optimal testosterone levels and sperm health. When you fuel your body with the right nutrients, support it with ancestral wisdom, and remove modern day stressors, you create the best possible environment for fertility, hormone balance, and overall wellness. Your body already knows what to do, you just have to give it the right tools. Let’s bring back the wisdom of ancestral nutrition and create the next generation of thriving, nourished humans.

5 ways to replenish your body after burnout

Your body isn’t designed to exist in a constant state of depletion. And it doesn’t need another band aid solution. It needs true cellular nourishment to build its reserves.Burnout seeps into your bones, disrupts your hormones, weakens your gut, and leaves your nervous system frazzled.If you’re feeling depleted, disconnected, or running on fumes, here are five ways to self soothe and renew... 1.⁠ ⁠Saturate your cells with minerals Burnout isn’t just fatigue, it’s cellular depletion. Chronic stress drains key minerals like magnesium, potassium, and sodium, leaving your nervous system overstimulated and your energy reserves empty. The solution? Replenish at the source. Raw dairy, bone broth, sea salt, and organ meats are loaded with bioavailable minerals that restore electrolyte balance, regulate stress hormones, and support deep hydration. If you’ve been running on stress and stimulants, this is where you begin: by giving your body the raw materials it needs to function. For mineral specific replenishment, we made you a guide. To replenish: Start your day with a mineral-rich bone broth or a glass of raw milk with a pinch of sea salt. These traditional foods flood your body with the essential minerals you’ve been running low on. 2. Prioritise pro-metabolic eating After burnout, your metabolism, the system responsible for energy production, needs to be rebuilt. Years of stress and overexertion can downregulate your thyroid, slow digestion, and leave you reliant on stimulants just to get through the day. Pro-metabolic eating focuses on easily digestible, warming, and nutrient-dense foods that replenish depleted stores and restore energy balance. This means favouring slow-cooked meats, organ meats, root vegetables, ripe fruits, full-fat dairy, honey, and bone broths: foods that work with, rather than against, your metabolism. This signals safety to your body and stabilises energy production. To replenish: Instead of skipping breakfast or relying on caffeine, start your morning with a warming, pro-metabolic meal: something like eggs cooked in butter, sourdough with raw honey, a cup of raw milk and some fruit. And let gelatine gummies and homemade marshmallows become your best friend. 3.⁠ ⁠Regulate your circadian rhythm When burnout hits, your sleep wake cycle is often one of the first things to unravel. Maybe you wake up exhausted, wired at night, or find yourself relying on screens and stimulants to get through the day. The nervous system is dysregulated, and your body no longer knows when to rest and when to be alert. The fix? Sync back up with the natural rhythms of light and darkness. Sunlight in the morning, dim lights in the evening, and a bedtime routine that signals safety to your system. Melatonin, the body’s master repair hormone, can only be produced in darkness, and without it, deep cellular repair can’t happen. To replenish: Get outside within 30 minutes of waking and expose your skin and eyes to natural sunlight. At night, avoid overhead lighting and screens at least an hour before bed, opt for beeswax candles, dim bulbs, or firelight instead. 4.⁠ ⁠Rebuild your gut lining Chronic stress doesn’t just deplete energy, it physically wears down the gut lining, leading to inflammation, food sensitivities, and poor nutrient absorption. This is why burnout often comes with digestive issues, bloating, or unexplained skin flare ups. Rebuilding your gut starts with collagen, glycine, and colostrum, three of the most powerful allies for restoring gut integrity and calming inflammation. These nutrients repair the delicate tissue of the gut wall, regulate immune function, and promote microbial balance. To replenish: Incorporate bone broth, gelatinous meats, colostrum, and fermented foods into your diet. And don't worry, you don't need another overpriced probiotic or gut shot (but our gut healing guide might help). 5.⁠ ⁠Reset your parasympathetic system Burnout isn’t just about what you eat, it’s about how your body receives nourishment. If your nervous system is stuck in a chronic stress state, digestion, hormone production, and energy metabolism are all compromised. The goal is to shift your body out of sympathetic dominance (fight or flight) and into parasympathetic mode (rest and repair). This is where healing happens, and it’s something you can actively support through breathwork, grounding, and intentional slowing down. Try replenish: Before meals, take a few deep breaths to activate the parasympathetic nervous system. Practice grounding, walking barefoot on natural surfaces, to discharge excess stress from the body. Even a few minutes of humming, singing, or gentle stretching can signal safety to your system.