The earliest recorded use of turmeric dates back over 4,000 years to the Vedic culture in India, where it was revered as a culinary spice, panacea and held great religious significance.1 In traditional systems of medicine, such as Ayurveda and Traditional Chinese Medicine (TCM) turmeric has been used as a digestive tonic and anti-inflammatory agent, applied in the treatment of digestive concerns such as flatulence, colic and appetite loss, as well as menstrual disorders, pain and joint disorders. Over 100 different phytochemical compounds have been identified in turmeric, including volatile oils such as turmerone and zingiberene, and the curcuminoids that give the rhizome its iconic rich coloring. Curcuminoids consist of curcumin, demethoxycurcumin, 5’-methoxycurcumin, and dihydrocurcumin, and are well known for their antioxidant activity. Turmeric is a powerful herb. It is associated with healthy aging, particularly the cellular protective Nrf2 pathway, via several mechanisms. In addition, it is - Biological antioxidant - Strong anti-inflammatory compound - Detoxification - Mitochondrial support Studies also show that turmeric may affect neuroinflammation, relating to stress, depending on the bioavailability connected with different forms of turmeric. The active compounds in turmeric can cross the blood-brain barrier in order to elicit those positive effects. One of the challenges with turmeric formulations, however, is the relatively poor bioavailability of the curcuminoids, including curcumin, which are rapidly metabolized in the intestines and liver. Traditionally, turmeric was often formulated with black pepper to help increase its effectiveness. Recent research has shown that a type of polysaccharide, or fiber, from fenugreek seeds known as galactomannan can significantly increase the bioavailability of curcumin, much more than black pepper, up to 25X higher. Black pepper contain a molecule called piperine, inhibits liver enzymes like CYP3A4 and UGT enzymes.

While most know pineapple as an exceptionally delicious tropical fruit, indigenous peoples used it to treat a variety of ailments. Unfortunately, much of this intimate plant knowledge was considered by early anthropologists to be based on mere "superstition" and subsequently disregarded, so that few in the modern world are aware of its formidable healing powers. Thankfully, research on the medicinal properties of pineapple has steadily accumulated over the past few decades, to the point where the conventional medical system has been compelled to take notice. Bromelain, for instance, is a protein-digesting enzyme extract from the pineapple plant and has even been found to be superior to the highly toxic chemotherapy agent 5-fluorouracil as an anti-tumor agent in preclinical research. This remarkable compound, concentrated primarily within the stem (i.e., fibrous core), which is often wastefully discarded, has been researched for the following potential medicinal applications: - Allergic Airway Disease - Asthma - Breast Cancer - Breastfeeding Problems: Poor Milk Production/Quality - Colitis - Colon Cancer - Constipation: Post-operative - Debriding Agent - Dyspepsia - Edema - Glioma (Brain Cancer) - Immune Disorders: Low Function - Inflammation - Irritable Bowel Disease - Influenza - Liver Damage - Lung Cancer - Melanoma - Myocardial Infarction (Heart Attack) - Osteoarthritis of the Knee - Sinusitis - Skin Cancer - Tendon Injury - Thrombophlebitis - Thrombosis (pathological clot) Bromelain extracts are actually composed of a variety of substances, including peroxidase, acid phosphatase, calcium, and protease inhibitors. But the main active ingredients are two enzymes: fruit and stem bromelain. Keep in mind that bromelain's potential therapeutic activity depends entirely on how you take it. When consumed on an empty stomach, the plant's enzyme enters the bloodstream and exerts systemic action. When consumed with food, its activity is mostly expended helping the body break down dietary proteins, easing the body's digestive burden.

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.