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If you have been wanting to improve a chronic health condition, whether it be a metabolic disorder, allergies, weight gain, auto-immune disease, or any type of chronic inflammatory process, these basics for diet, lifestyle, and supplementation can help you get started to learn about and address ongoing health concerns.


Bone broths, fermented foods, healthy fats such as butter, cream, sour cream, milk, yogurt, kefir, tallow, lard, olive, coconut oil, sesame oil, and palm oils. Oils should be cold-pressed unless using expeller-pressed, no-odor, refined coconut oil for cooking.

Minerals / hydration

Bone broths, fermented foods, nettles infusions, liquid minerals added to filtered water (see resources below under supplements), and fermented foods which enhance absorption of minerals and other nutrients in the foods you eat.

Blood sugar regulation

Consume traditional fats such as raw dairy foods from pasture-raised cows, beef fat from grassfed cattle, pasture-raised poultry schmaltz (fat) and other poultry/birds, game meat fat, organic olive oil, coconut oil, and palm oils.

Eating frequently enough to keep your energy levels even is also critical. For some that may mean more than 3 meals a day, and for others maybe 2 meals daily with a snack, for instance. In the beginning of healing, you may find it necessary to eat smaller meals more often throughout the day to resolve blood sugar fluctuations and maintain energy. As time goes on, you will be able to eat regularly scheduled a day, once again.

Essential fatty acids

Grassfed / grass finished meats, pasture-raised poultry and eggs, organ meats from pasture raised animals/birds, raw dairy foods from healthy animals on pasture, and fermented or regular cod liver oil.

Sun exposure

For balancing circadian rhythm and cortisol levels (to manage moods, energy, and weight), Vitamin D for bone, immune, cardiovascular, and digestive health.

Obtain adequate sleep

Go to bed by or before 10 p.m. and wake up naturally to support mood, energy, and weight control. Cortisol levels are affected by sleep patterns and stress response, and your body is better able to produce normal cortisol levels when you obtain adequate sleep and go to bed at the appropriate time to allow your body to normally balance cortisol levels – should be naturally lower at night and higher in the morning upon waking.

Reduce toxins, chemicals, and processed foods, and exposure to personal care/home/commercial products, from your environment and daily habits.

Eat sustainable foods

Grassfed meats and poultry, pasture-raised, soy-free eggs, organic fruits and vegetables, sprouted nuts and seeds, home made broths, soups, sauces, marinades, and salad dressings. For more information on finding these foods in your local area, read this document about Questions to Ask Your Farmer.

Eliminate sugar, processed foods, and refined foods. Read 12 Ways to Eliminate Sugar Cravings.

Food of interest to include

Limit grains as they contribute to metabolic disorder, weight gain, auto-immune disease, food allergies, and other issues.

If you do consume grains, they should be traditionally prepared with soaking/sprouting, and/or fermentation. Organic almond flour and coconut flour products are good alternatives, and can be used occasionally as a grain replacement.

Avoid GMOs

GMOs are one of the most troublesome issues in our food supply today. These are being linked to metabolic disorder, obesity, food allergies, liver and digestive disorders, infertility, and cancer. For more information, visit the Institute for Responsible Technology. Read 4 Ways to Avoid Consuming GMOs (Genetically-Modified Organisms.

Detoxification resources

Water filters

Big Berkey water filters, Radiant Life whole house filtration and water purification systems.


In general, maintaining a regular regimen heavy in supplements isn’t necessarily indicated, these are some excellent products that can be helpful for health compromise and maintaining balance in the body, especially for those needing extra support and aren’t obtaining results through diet. It’s important to get most of your nutrients from food, but due to issues with pollution and soil degradation and other factors, some individuals find these work very well.

Cover image by Pietro de Grande on Unsplash https://unsplash.com/photos/T7K4aEPoGGk?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText