08/21/2026
1. Add extra-virgin olive oil to your salad to help extract fat-soluble vitamins.
2. Add black pepper to your food, itâs thermic. Also add when consuming turmeric to increase the absorption and get the most anti inflammatory benefits
3. For healthy blood pressure levels, increase nitric oxide by consuming beets, arugula, and beet juice powder. Tip : Beet powder in your smoothie or protein shake is an easy and pretty tasty addition đŤ
4. Increase cabbage intake for more sulforaphane. Sulforaphane is great for the đ§
5. Consume sauerkraut for gut health + more vitamin K, vitamin K helps keep calcium in the bones and out of the soft tissues.
6. Try 1 teaspoon of apple c***r vinegar with water before a meal to acidify the stomach and increase nutrient absorption.
7. Consume a pinch of Sea Salt before bed for better sleep and 84 trace minerals. You can also add it to that big glass of water you have first thing in the morning đŚ
8. Consume shellfish once per week for the trace minerals zinc, selenium, and iodine.
9. Add mustard to broccoli to enhance sulforaphaneânew for me but itâs actually pretty tasty! đĽŚ
10. Drink green tea for EGCG, which benefits many things.Boosts metabolism, alertness, and is great prevention for many diseases.
11. Add a small amount of butter to your vegetables to help extract phytonutrients. Yes, Grandma was right!
12. Consume Dark chocolate to support microbes and increase nitric oxide.
13. To improve digestion consume bitter vegetables first (dandelion greens, arugula, swiss chard, and kale)
14. Go for a walk after you eat to stabilize your blood sugar. Even 5-10 minutes is very beneficial
15. Consume garlic for allicinâs potent anti-cancer properties. đ§
16. Add herbs 𪴠like sage, thyme, oregano and rosemary when you cook. They are full of antioxidantsâtry growing your own so fresh herbs are handy all the time.
17. Soak nuts overnight and dry them in the oven to enhance digestibility. You can also soak them and blend for your own fresh source of plant milk.
18. If you consume meat, chicken or fish look for high-quality animal protein such as grass-fed meat, wild salmon and shrimp. Free range organic chicken and eggs.Worth the additional cost. Choose quality over quantity whenever you can.
19. Make your first meal of the day Protein Rich. This boosts cognitive function, increases energy, and reduces cravings later in the day.
20. We need carbohydrates and fibre, but we donât need sugar. Find the balance that works with your bodyâs age and activity level. Things shift as we age, so adapt. Itâs slightly different for each of us.
21. Stop eating a bit earlier in the day or start your first meal later, or BOTH. The benefits as far as brain health, sleep quality, hormone and blood sugar management are profound.
22.Focus on getting enough collagen whether it is sourced from bone broth, ground meat (ground meat/chicken/turkey have ground cartilage, which is full of collagen) or try collagen powder.
23.Consume fatty fish to increase omega-3 fatty acids or try Krill oil supplements when you donât get enough naturally through your diet.
24. Add cheese (especially raw cheese) and nutritional yeast to your salads to increase B vitamins.
25. Consume cooked tomatoes to increase lycopene.
26. Consume onions for the anti-inflammatory compound quercetin.
27. Avoid refined sugar and anything highly processed as much as you ca
