🧠✨ 3 Simple Swaps to Upgrade Your Family’s Health
Welcome to this weeks Healing Stack! Your go-to guide for gut health, metabolic repair, and anti-inflammatory living.
Each week, get trusted low-carb tips, healing food swaps, and science-backed insights from the world of nutrition, wellness, and longevity.
From the Eat to Heal Guide:
🥑 1 healing food
🔁 1 smart swap
⚡ 1 high-impact tip
Designed to help you:
✅ Balance blood sugar (no more crashes)
✅ Reduce bloating, brain fog + inflammation
✅ Sleep deeper, focus better, feel calmer
✅ Regain control of your energy and mood - naturally
🧈 Healing Food: Butter
For decades, we were told to swap natural butter for margarine and “low-fat spreads.” That advice was built on flawed science and food industry marketing- not true health data.
Margarine is a highly processed, synthetic fat, usually made from cheap seed oils that are chemically altered through hydrogenation.
This creates unstable, inflammatory fats your body doesn’t recognise- a far cry from real food.
The low-fat diet push of the 70s and 80s convinced millions that saturated fat was dangerous.
But modern research shows the opposite: natural saturated fats are essential for hormone production, brain health, cell integrity, and stable energy.
✅ Butter’s Benefits:
Rich in fat-soluble vitamins A, D, E & K2
Contains butyrate — a powerful compound for gut + brain health
Provides stable energy without blood sugar spikes
Free from the industrial processing of margarine
Next week, I’ll be releasing a full video on butter vs. margarine, diving into the history, myths, and benefits in more detail.
👉 Subscribe to my YouTube channel so you don’t miss it.
🔄 This Week's Smart Swap: Processed Sandwich Meats ➡️ Home-Cooked Sliced Meat / Tinned Wild Fish
Most cheap sandwich meats (think ham, chicken slices, wafer-thin turkey) are highly processed.
They often contain:
Nitrates and nitrites, which can form harmful nitrosamines in the body (linked to gut irritation and certain cancers).
Seed oils and sugars, added to extend shelf life and improve taste- at the expense of your metabolic health.
Fillers, preservatives, and flavour enhancers that keep the price low but can burden your gut and immune system.
👉 A smarter, cleaner alternative is to buy a large joint of meat (like a whole chicken, beef joint, or pork shoulder) cook it yourself, then slice it for the week.
✅ Why it’s better:
Fresher and minimally processed
Free from additives and industrial seed oils
Far better value per portion
Higher nutrient density and cleaner fats
Supports stable energy and gut health
🥫 You can also keep tinned wild fish (like sardines, salmon, or mackerel) on hand for quick, clean lunches packed with powerful omega-3s.
💰 Energising your families bodies and saving you money at the checkout.
⚡ 1 High-Impact Tip: When is it TOO much fruit?
🍇 Not all fruit is your friend.
Fruits high in fructose hit the liver hard- your body has to convert that fructose into glucose, and excess can drive fatty liver, insulin resistance, and inflammation.
Stick to seasonal, low-sugar fruits (berries, citrus, kiwi) as your go-to.
Treat the high-sugar ones (mango, grapes, bananas, pineapples) as rare extras.
You don’t need fruit for antioxidants- you’ll find them in veg, herbs, spices, meats, fish, and even olive oil.
Less sugar. More healing. 🌱