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Linseeds

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In Self Help, Nutrition

Discover why linseeds aren’t the best source of omega-3 for modern bodies — and why fish oil offers far greater bioavailability for brain and hormone health.

Linseeds and Modern Nutrition

Linseeds, also known as flaxseeds, are widely promoted as a plant-based source of omega-3 fatty acids. What is rarely discussed is how difficult they are for the modern body to break down and utilise effectively. Both linseed/flax and hemp require strong liver function to convert their oils into usable forms of omega-3 — and for many people today, this can be significantly compromised as is alluded to further in this article.

By contrast, fish oil is already in its most absorbable form. It provides EPA and DHA — the active compounds of omega-3 that nourish the brain and endocrine system. These essential fatty acids help neurotransmitters communicate and support the production of serotonin, the body’s natural “feel-good” hormone. When combined with vitamins B3, B6, magnesium, and zinc, fish oil becomes vital nutrition for emotional and hormonal balance.

Why Linseeds Are Poorly Absorbed

Modern living has created a perfect storm for poor nutrient absorption. Over generations, diets high in processed foods — along with long-term use of pharmaceuticals, vaccines, antibiotics, and hormonal medications — have overburdened the liver and weakened gut health. Add chronic dehydration and fatty liver to the mix, and the conversion of omega-3 from flax into a usable form becomes far more limited.

The body must convert the alpha-linolenic acid (ALA) in flax into EPA and DHA through roughly ten enzymatic steps. When the liver is sluggish or the system depleted, this conversion simply doesn’t happen effectively. The result is that many -particularly those on vegan or highly processed diets, remain starved of these essential fatty acids.

Fish oil bypasses the liver’s complex conversion pathway. It delivers omega-3 in its bioavailable, pre-converted form, supporting brain and endocrine function directly.

Ground Linseeds and Bioavailability

Pre-ground linseeds may seem like a practical option, but they lose quality fast. Once exposed to air and light, their delicate oils oxidise and become rancid — sometimes before they even reach the consumer. Spoiled seeds not only lose nutritional value but can also create free radicals in the body. Grinding seeds freshly at home is often suggested as a better alternative, and while this does help preserve some of the oils, the same fundamental issue remains: once the seed coat is broken, oxidation begins almost immediately. Even when freshly ground, linseed oil is extremely fragile and can deteriorate within minutes if not refrigerated and used straight away — making it a very unstable and unreliable source of omega-3.

Whole linseeds can pass through the digestive system largely intact, working more as a gentle internal broom than a nutritional source.  Ideally the linseeds are soaked in water and the water then drained and taken internally can help clear waste, acting as a natural laxative — helpful for cleansing, but not for omega-3 replenishment.

The Omega-3 and Omega-6 Imbalance

The body ideally needs omega-3 and omega-6 in equal measure — a ratio of roughly 1:1. Modern diets, however, often push this to 1:20 or more in favour of omega-6. This imbalance drives inflammation, fatigue, and even tumour growth. Omega-6 is found in abundance in vegetable oils, nuts, seeds, and processed foods, while omega-3 — more delicate and perishable — is often missing entirely.

Our ancestors naturally maintained this balance through traditional foods such as raw soured milk, butter, fish, and grass-fed meats — all rich in omega-3. Today, grain-fed livestock and processed fats have flipped that ratio upside down.

The Modern Consequence

Clinically, many people may show signs of essential fatty acid depletion — it’s a multi nuanced process and can be as a result of years of medication, vaccine load, nutrient-poor diets, and lifestyle stress. As a result, the cumulative burden can weaken the body’s terrain, making it harder to digest and convert plant oils. The result is low-grade inflammation, hormonal imbalance, and emotional exhaustion — a system literally running without its vital “spark plug”.

 

A Practical Takeaway

Soaked linseeds can be used to help cleanse the gut and gently remove toxins, but they shouldn’t be relied on for omega-3 nourishment. For genuine cellular support and mood balance, high-quality fish oil remains the superior, bioavailable choice. It replenishes the body’s true omega-3 reserves, aids serotonin production, and supports resilience against depression and anxiety.

Here is a source on Amazon for High Purity Fish Oil

Fats that heal, fats that kill

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In Self Help

Book Summary: Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health by Udo Erasmus

Udo Erasmus’s Fats That Heal, Fats That Kill is a comprehensive exploration of how dietary fats influence health, disease, and vitality. First published in the early 1990s and still widely respected, this book remains a foundational text for anyone seeking to understand the difference between harmful and beneficial fats—and how modern food processing has distorted our relationship with one of the body’s most essential nutrients.

Erasmus, a biochemist and nutrition pioneer, challenges decades of misinformation that demonised fat as the root cause of illness. He explains that not all fats are created equal: while some promote inflammation, heart disease, and cellular damage, others are vital for healing, energy, brain function, and hormone balance. The book examines how industrial refinement—hydrogenation, bleaching, and deodorising—transforms once-healthy oils into toxic substances that contribute to degenerative disease.

A central focus is the balance between omega-3 and omega-6 essential fatty acids (EFAs). Erasmus shows that both are crucial, but the modern Western diet skews heavily toward omega-6, creating an inflammatory internal environment. He emphasises the importance of consuming cold-pressed, unrefined oils (such as flaxseed, hemp, or chia) in the right proportions to support cellular health, cardiovascular function, and mental wellbeing.

The author also unpacks common myths about cholesterol, demonstrating that it is a vital building block for hormones and cell membranes rather than an inherent enemy. He argues that the real issue is not cholesterol itself but its oxidation due to poor-quality fats and free radicals.

Beyond science, the book offers practical lifestyle guidance: choosing organic, unrefined oils; avoiding overheated or hydrogenated fats; storing oils properly to prevent rancidity; and understanding how the body uses fats for energy and repair. Erasmus also connects the physical with the psychological—exploring how nutritional imbalance affects mood, cognition, and emotional stability.

Ultimately, Fats That Heal, Fats That Kill invites readers to rethink what they know about nutrition, discard outdated “low-fat” dogma, and adopt a more holistic view of health based on balance, natural food, and biological wisdom.

Key Takeaways

  • Essential fatty acids (EFAs) are vital for life and must be obtained from food—especially omega-3s, which are deficient in most diets.
  • Industrial processing (hydrogenation, refining, and heating) destroys delicate oils and produces toxic trans fats.
  • The omega balance (ideally 1:1 to 3:1 ratio of omega-6 to omega-3) is critical for reducing inflammation and supporting brain, heart, and hormonal health.
  • Cholesterol is not the enemy; oxidised fats and damaged oils are the true culprits in cardiovascular disease.
  • Cold-pressed, organic oils—such as flax, hemp, walnut, and chia—support healing, energy, and emotional balance.
  • Healthy fats nourish every cell, improve skin, boost mood, and help stabilise blood sugar and hormones.
  • Awareness and simplicity in choosing unrefined, natural foods can transform health outcomes.

Buy Fats That Heal, Fats That Kill on Amazon

Moringa Supplement

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In Self Help, Nutrition

The Miracle Tree for Mind and Body & Natural Healer for High Cortisol, Energy and Joint Health

Moringa, often called “the miracle tree,” is one of nature’s most nutrient-dense plants. Native to parts of Africa and Asia, particularly India, it comes from the Moringa oleifera tree — a fast-growing, drought-resistant plant long prized in Ayurvedic medicine for its healing and energising properties.

🌿 What Is Moringa?

Almost every part of the moringa tree — leaves, pods, seeds, and roots — is edible and rich in vital nutrients. The powdered form, made from dried leaves, is the most common supplement, offering a concentrated source of vitamins, minerals, and antioxidants.

💚 Key Benefits of Moringa

Nutrient powerhouse: Rich in vitamins A, C, and E, plus calcium, potassium, and iron — ideal for supporting energy and immunity.
Supports hormonal balance: May help regulate hormones, reduce inflammation, and support metabolic health.
Natural antioxidant: High in chlorogenic acid and quercetin, helping combat oxidative stress and promote healthy skin and detoxification.
Blood sugar support: Can help stabilise blood glucose levels and reduce energy dips.
Mood and focus: Amino acids and magnesium support brain function, calmness, and concentration.

⚖️ Moringa and Cortisol — Nature’s Stress Reset

Do you wake up at 3 a.m., struggle with stubborn belly fat, notice hair thinning, or feel stiff joints in the morning?
These are signs of high cortisol — your body’s main stress hormone running in overdrive.

As we age, our adrenal glands often stop regulating cortisol properly because we become deficient in essential nutrients like potassium, magnesium, iron, and B vitamins. These nutrients are vital for hormone balance, joint health, and sustained energy — yet many modern diets leave us depleted.

That’s where Moringa comes in.

By replenishing these nutrients, moringa helps the body restore hormonal balance and reduce cortisol naturally. After a few weeks of regular use, many people report:
✨ Deeper sleep without 3 a.m. wake-ups
✨ Fewer aches, pains, and stiffness
✨ Improved mood, focus, and calm
✨ Better energy and fewer sugar cravings
✨ Clearer skin and stronger hair
✨ Reduced belly fat caused by stress hormones

Unlike quick-fix supplements, moringa works at the root cause — restoring what your body has lost.

🌱 The Ancient “Miracle Tree” with Modern Benefits

  • Energy & focus: Iron and magnesium boost oxygen flow and reduce fatigue.

  • Hormone balance: Nutrients help the adrenal glands regulate cortisol.

  • Joint support: Quercetin and chlorogenic acid reduce inflammation.

  • Immunity & skin: Vitamins C and E combat oxidative stress.

  • Mood & calm: B vitamins and amino acids support neurotransmitter balance.

☕ How to Take Moringa

Moringa can be taken as a powder, stirred into smoothies, yoghurt, or juice, or as capsules or tablets for convenience.

🌿 Moringa Daily Dosage Guide

Powder (Leaf Powder)

Starting dose: ½ teaspoon (about 2 g) per day.
Typical maintenance dose: 1–2 teaspoons daily (4–8 g).
Maximum safe range: Up to 10 g daily for most adults, though there’s rarely any need to go that high.

Tip: Mix into smoothies, yoghurt, soups, or a morning juice — it has an earthy, spinach-like flavour.

Capsules / Tablets

  • Most capsules contain 400–500 mg each of pure moringa leaf powder.
  • Typical dose: 2–3 capsules once or twice daily (around 1–2 g total per day).
  • Maximum: Up to 3 g daily from capsules for general wellbeing.

Tip: Take with breakfast or lunch rather than late evening, as moringa can be naturally energising.

Moringa is a simple but powerful daily addition that nourishes from the inside out, supporting energy, hormones, skin, and mood.

⚖️ General Advice

  • Moringa is nutrient-dense rather than a stimulant, so it builds its effects gradually — improved energy, hormone balance, and calmer mood often appear after 2–3 weeks of consistent use.

  • Always choose organic, leaf-only forms (no stems or roots) for maximum nutrient content.

  • If you’re pregnant, breastfeeding, or on thyroid / blood-sugar medication, check with your healthcare provider before starting, as moringa can enhance certain metabolic effects.

🛒 Trusted UK Sources for Moringa

When buying moringa, choose organic, leaf-based products — shade-dried, filler-free, and nutrient-rich.

Powders:

Capsules / Tablets:

✨ The Bottom Line

If you’re feeling tired, anxious, achy, or waking in the night, your cortisol may be calling for attention.

Moringa offers a natural, nutrient-rich way to calm stress hormones, reduce inflammation, and restore energy and vitality. Safe, natural, and effective — sometimes the simplest remedies bring the biggest relief, and Moringa is one of them.

Omega 3

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In Self Help, Nutrition

Nourish Your Mind, Body and Soul with Omega-3

Omega-3 fatty acids are among the most valuable nutrients we can give our bodies. These essential fats — found in oily fish, krill, and certain plant oils — are crucial for keeping the brain, heart, joints, and skin healthy. Yet, many people today fall short of their daily needs because modern diets are often high in processed fats and low in fresh seafood.

Our bodies are composed mainly of fat and water, both of which are vital to cell health and communication. The quality of the fats we consume directly affects the structure and performance of every cell membrane in the body. This is why ensuring an adequate intake of clean, nourishing fats like omega-3 is fundamental to maintaining balance — physically, mentally and emotionally.

What Is Omega-3?

Omega-3 refers to a family of polyunsaturated fatty acids, mainly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in marine sources such as fish and krill oil. A third type, ALA (alpha-linolenic acid), is found in plants such as flaxseed and walnuts, though our bodies convert only a small portion of it into the active forms EPA and DHA.

How Omega-3 Supports the Mind

Your brain is around 60% fat, and DHA is one of its most important structural components.

  • Mood balance: Omega-3 helps regulate neurotransmitters, supporting emotional steadiness and resilience.

  • Focus and clarity: DHA promotes nerve cell communication, aiding concentration and cognitive sharpness.

  • Calm under pressure: Regular intake can help lower stress reactivity and promote a sense of mental ease.

For anyone navigating anxiety, low mood or mental fatigue, omega-3 offers one of the most evidence-based natural supports available.

How Omega-3 Supports the Body

Omega-3 benefits every system in the body:

  • Heart health: Supports circulation, blood pressure and healthy cholesterol balance.

  • Joint comfort: Its anti-inflammatory properties ease stiffness and improve flexibility.

  • Skin and hair: Keeps cells hydrated for smoother skin and stronger hair.

  • Hormonal balance: Particularly beneficial for women, helping to regulate cycles and support perimenopausal wellbeing.

How Omega-3 Supports the Soul

When the body and mind are nourished, the spirit naturally follows. Omega-3 supports inner calm and emotional equilibrium, helping you feel grounded, centred and more connected. Many people notice greater patience, clarity and an improved sense of wellbeing when their body is properly fuelled with healthy fats.

Choosing the Right Omega-3

  • Fish Oil: Rich in EPA and DHA, excellent for overall health. Choose sustainably sourced, cold-pressed oils free from contaminants.

  • Krill Oil: Naturally contains phospholipid-bound omega-3 for enhanced absorption, plus astaxanthin — a powerful antioxidant.

  • Plant-Based Alternatives: Algae oil provides a vegan source of DHA (and sometimes EPA). Ideal for those avoiding animal products.

For most people, a fish or krill oil blend offers the best balance of potency, purity and bioavailability.

Trusted UK Sources

  • Cytoplan – Practitioner-grade UK supplements including pure fish and vegan algal oils. Use code WELCOME10 for 10% off your first order.

  • British Supplements – Known for clean, filler-free formulations and naturally balanced omega-3 and krill oil blends.

Both brands focus on quality, transparency and ethical sourcing — exactly what you want when choosing something as foundational as healthy fats.

Final Thoughts

We are built from fat and water — two simple but powerful elements that shape every cell and system. The better the quality of the fats we consume, the more balanced and energised we feel.

If you’re looking to nourish your mind, body and soul, adding a pure, sustainably sourced omega-3 supplement is one of the simplest yet most effective steps you can take.  Many health practitioners recommend supplementing to up to 4000mg a day (that’s 2 x 1000mg in the morning and the same in the evening). Consult a health practitioner if you would like to know more – I recommend “Natural Born Healer” (Lucy De Angeles).  Click here to find out more.  She trained as a Naturopath with Barbara Wren and has a facebook page, a website and a book of the same name.

Magnesium

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In Self Help, Nutrition

Why Magnesium Matters

Magnesium is a truly versatile mineral — involved in over 300 enzymatic reactions in the body. It supports:

  • Nervous system & mood balance (calming over-excitation)
  • Muscle function & recovery, including cramps
  • Energy production (via mitochondria)
  • Heart & vascular health
  • Bone strength (working alongside calcium and vitamin D)
  • Sleep modulation (helping relax and quiet the mind)

Because of its many roles, a suboptimal magnesium status is surprisingly common, especially in modern diets (refined foods, soil depletion, stress, poor absorption). Choosing the right form is key — not all magnesium supplements are created equal.

Finding the Right Magnesium for You

Magnesium is one of the body’s most vital minerals — involved in over 300 biochemical reactions that affect everything from mood and sleep to heart rhythm, muscles and metabolism. Yet many people are unknowingly low due to modern farming, processed foods, and stress.

Deficiency can show up as muscle cramps, anxiety, poor sleep, low mood, fatigue, or heart palpitations. The right magnesium supplement can make a real difference — but with so many forms available, choosing the best one for your needs is key.

Magnesium Glycinate (Bisglycinate)

Best for calm, sleep and mood.
A gentle, highly absorbable form bound to the amino acid glycine. Ideal for anxiety, poor sleep, or stress sensitivity. Easy on digestion.

Magnesium Citrate

Best for digestion and regularity.
Well absorbed and mildly laxative, this form supports bowel health and overall magnesium intake. Avoid if you already have loose stools.

Magnesium Malate

Best for energy and muscle fatigue.
Linked with malic acid, which helps energy production in the cells. Great for tiredness, fibromyalgia or low daytime energy.

Magnesium Taurate

Best for heart health and calm focus.
Combines magnesium with taurine — an amino acid that supports healthy heart rhythm and blood pressure while soothing the nervous system.

Magnesium Threonate (L-Threonate)

Best for brain and memory.
One of the few forms that can cross the blood–brain barrier, supporting cognitive clarity, concentration and long-term brain health.

Magnesium Chloride

Best for general repletion and topical use.
Commonly used in sprays or bath flakes. Absorbs well through skin and supports hydration, metabolism and relaxation.

Magnesium Oxide

Best for short-term constipation.
Has a strong laxative effect but poor absorption, so not ideal for long-term supplementation.

Magnesium Orotate

Best for heart repair and athletic recovery.
Supports cell energy and repair, particularly for cardiovascular function and active lifestyles.

Magnesium Carbonate

Best for mild acidity and digestion.
Acts as an antacid and converts to magnesium chloride in the stomach for moderate absorption.

Magnesium Sulphate (Epsom Salts)

Best for baths and sore muscles.
Used externally in warm baths to relax muscles, aid detoxification and calm the nervous system.

Magnesium Lactate

Best for sensitive digestion.
A gentle, well-tolerated option that offers steady magnesium absorption without upsetting the gut.

Magnesium Aspartate

Best for physical energy and athletic support.
Supports ATP production — the body’s main energy currency — and may enhance exercise recovery.

How to Choose

  1. Decide your goal – sleep, mood, energy, or digestion.
  2. Match the form that meets that need.
  3. Start low, increase slowly to check your body’s response.
  4. Choose clean formulations with minimal fillers or additives.

A combination can also work well — for example, magnesium glycinate at night and citrate during the day.

Trusted UK Sources

When shopping for magnesium, opt for quality brands with good transparency about ingredients and testing.

  • British Supplements – known for clean, filler-free magnesium glycinate and other natural formulas.

  • Cytoplan – practitioner-grade supplements made in the UK. Use code WELCOME10 at checkout for 10% off your first order.

  • Holland & Barrett – widely available, offering a variety of forms at accessible prices.

  • Together Health – uses natural marine magnesium blends.

  • BioCare UK – offers liquid and capsule forms for sensitive systems.

  • Solgar – trusted global brand with reliable magnesium citrate and glycinate formulas.

Final Thoughts

Magnesium isn’t a one-size-fits-all mineral. It’s about finding the right form for your body and your needs. Whether you’re aiming for deeper sleep, calmer moods, more energy, or muscle relief, magnesium can be a game-changer when used thoughtfully.

If you’re new to it, magnesium glycinate is a balanced place to start — gentle, absorbable and effective for most people.

Here’s a concise guide to the most common types, what they’re “best for,” and tips for selecting one that suits you.

Fast Like a Girl by Mindy Pelz

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In Self Help

Fast Like a Girl — By Dr Mindy Pelz – A Book Summary

Overview
Dr Mindy Pelz, a nutrition and fasting expert, explores how women’s hormones shape metabolism, energy, and overall health. In Fast Like a Girl, she argues that women need to fast differently to men — aligning fasting windows, food choices, and rest with hormonal rhythms. The book empowers women to work with their biology, not against it, to regain balance, energy, and control of their wellbeing.

Core Themes and Insights

1. Women’s bodies need their own fasting rhythm
Traditional fasting advice often overlooks the female hormonal cycle. Because oestrogen and progesterone fluctuate throughout the month, women benefit from adapting fasting intensity according to where they are in their cycle. The right approach can enhance focus, energy, and hormone stability — while the wrong one can increase stress, fatigue, or cravings.

2. Metabolic switching
The goal of fasting is to help the body “switch” from burning glucose for energy to burning fat and producing ketones. This process boosts energy, mental clarity, and cellular repair. For women, the right fasting window depends on hormonal balance, sleep, and stress levels — not willpower alone.

3. Syncing fasting with the menstrual or hormonal cycle
Mindy Pelz divides the cycle into three broad phases and recommends adjusting fasting accordingly:

  • Power Phase (after menstruation): Hormones are low; the body tolerates longer fasts and exercise well.

  • Ovulation Phase: Hormones rise; fasting should be shorter and more moderate, with nutrient-rich foods to support fertility and balance.

  • Luteal Phase (before menstruation): Progesterone increases; fasting should ease off, and nutrition should focus on comfort, healthy carbohydrates, and magnesium-rich foods.

4. Postmenopausal women
After menopause, hormone fluctuations lessen, but fasting remains beneficial when practised gently and consistently. Without cyclical hormones, women can follow a steady rhythm of fasting — for example, 13–16 hours most days, with one or two longer fasts weekly if tolerated. Mindy Pelz emphasises that postmenopausal women must focus more on:

  • Nutrient density (especially protein, minerals, and phytoestrogens)

  • Muscle maintenance through strength training

  • Stress reduction (as cortisol has a stronger influence when oestrogen is low)

  • Recovery and rest, since the body no longer benefits from monthly hormone “resets”

The postmenopausal fasting plan encourages gentle consistency rather than intensity — supporting stable energy, weight management, mental clarity, and bone health.

5. The 30-Day Reset
The book offers a 30-day plan that gradually introduces fasting while cycling between intermittent, moderate, and extended fasts. It focuses on listening to the body rather than rigid rules, helping women discover their ideal fasting window for sustainable results.

6. Food quality and nourishment
Fasting success depends as much on what you eat as when. Pelz promotes clean, whole foods and introduces two styles:

  • Ketobiotic eating: lower carb, healthy fats during fasting phases.

  • Hormone-feasting: higher carb, nutrient-rich meals during phases that need replenishment or when energy dips.
    For postmenopausal women, combining both styles supports metabolism and long-term health.

7. Mindset, rest, and connection
Pelz insists that fasting should never feel like punishment. It’s about building trust with your body, nurturing your energy, and creating space for healing. Emotional wellbeing, social support, and sleep are as vital as any fasting protocol.

Why It’s Worth Reading

Fast Like a Girl empowers women to take charge of their health through hormonal awareness, structured fasting, and compassionate self-discipline. It fills a long-standing gap in fasting advice by addressing the female body’s unique needs — including those of perimenopausal and postmenopausal women. The approach helps reduce anxiety around food and re-establishes balance between body and mind.

Key Takeaways

  1. Women’s hormones must guide fasting frequency and duration.

  2. Fasting works best when combined with high-quality nutrition and self-care.

  3. Different life stages — menstruating, perimenopausal, postmenopausal — require different rhythms.

  4. For postmenopausal women, gentle, consistent fasting can improve energy, metabolism, and mood.

  5. The goal is not restriction but metabolic flexibility and hormonal harmony.

  6. Self-kindness, rest, and flexibility are the foundations of success.

👉 Read the full book for practical plans, fasting charts, and deeper guidance:
Fast Like a Girl by Dr Mindy Pelz

The Secrets of Spiritual Marketing

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In Self Help

The Secrets of Spiritual Marketing by Lawrence Ellyard (book review)

1. Marketing with Integrity

One of the book’s most powerful ideas is that marketing doesn’t have to feel false, manipulative, or “unspiritual.” Ellyard reframes marketing as communication with purpose — a way to connect genuinely with those who need your help. For many natural therapists and healers, selling feels uncomfortable because it’s associated with ego or greed. Ellyard shows that ethical marketing is actually an act of service: it lets people find and benefit from your gifts. When approached with honesty and heart, marketing becomes a natural extension of your healing work rather than a betrayal of it.

2. Soul-Friendly Tools and Strategies

Ellyard introduces what he calls “soul-friendly marketing tools” — practical, low-pressure ways to attract clients that align with spiritual values. These include offering free or low-cost trial sessions (“tryvertising”), using compassionate and educational email marketing (“memail”), and creating simple, heartfelt promotional materials. These tools invite rather than persuade. They help potential clients experience your work safely before committing, which builds trust and rapport. This approach matters because many in holistic fields thrive on personal connection and authenticity — not on pushy sales tactics.

3. Breaking Marketing Myths

The author also tackles common myths that stop therapists from promoting themselves. Among them: “Marketing is expensive,” “You must already be successful to advertise,” and “If your work is good, people will just find you.” Ellyard dismantles these beliefs and replaces them with empowering truths — that marketing can be affordable, creative, and aligned with your current stage of growth. This matters because these limiting beliefs are often the biggest barrier to success for spiritual entrepreneurs. By shifting mindset first, practitioners free themselves to take confident, inspired action.

4. Building an Authentic Online Presence

Your website is your modern-day business card — and often the first place a client will meet you. Ellyard dedicates an entire section to creating an inviting, informative, and spiritually aligned online presence. He explains how your website’s headline, imagery, and tone should reflect your true essence and values, not just your services. A clear call-to-action, easy contact options, and engaging content make your site a place where visitors feel your energy. This matters because in the digital age, your online voice is your first impression — and an authentic one converts interest into trust.

5. The Power of Words: Messaging and Copywriting

A standout chapter explores how words can heal or harm. Ellyard teaches how to craft compassionate, benefit-centred language that speaks directly to a client’s needs and emotions. Your headline and message are not about you — they’re about them: what transformation or relief they’ll receive from your service. Effective copywriting bridges the gap between intention and action, inviting clients to take the next step. This matters because even the most gifted therapist can remain invisible if their message doesn’t resonate or inspire action.

6. Referrals, Networking, and “Word of Mouse”

Ellyard emphasises the value of community and connection. Word-of-mouth remains the most powerful form of marketing in healing professions, and “word of mouse” — the online version — amplifies it. By nurturing satisfied clients, building referral systems, and collaborating with complementary practitioners, you can grow your reach naturally. Networking, both online and offline, is presented not as competition but as co-creation. This matters because trust is the cornerstone of spiritual and therapeutic work; authentic recommendations carry more weight than any advertisement ever could.

7. Retaining and Nurturing Clients

It’s easier — and far more cost-effective — to retain an existing client than to find a new one. Ellyard encourages practitioners to cultivate long-term relationships through follow-ups, newsletters, loyalty programmes, and continued care. This deepens trust and ensures clients feel seen and valued beyond the first session. For spiritual businesses, where healing often unfolds over time, client retention is both practical and aligned with service. It matters because a thriving practice is built not on constant new leads but on meaningful, ongoing relationships.

8. Standing Out Through Authentic Differentiation

Many therapists struggle to define what makes them different. Ellyard guides readers to identify their “unique spiritual fingerprint” — the special qualities, stories, and experiences that make their work distinctive. By understanding and articulating this uniqueness, you can create a clear niche and attract clients who resonate deeply with your energy and approach. This matters because without differentiation, you risk blending into the background — competing on price rather than purpose. When you know who you are and what you offer, the right people naturally find you.

9. Mindset: From Scarcity to Service

Underlying the entire book is a shift from fear and scarcity to faith and service. Ellyard urges practitioners to view money not as something to be ashamed of, but as an energy exchange — a reflection of value freely given and received. When you align your business with love, trust, and generosity, abundance follows naturally. This mindset shift matters because it transforms marketing from a chore into a creative and spiritual practice in itself.

In Summary

The Secrets of Spiritual Marketing shows that marketing and spirituality can coexist beautifully. By combining authentic communication, practical strategy, and inner alignment, natural therapists can build a practice that is both financially sustainable and soul-centred. The book’s enduring value lies in its gentle reminder that when you market with integrity, you’re not just selling a service — you’re extending an invitation to healing.

Click here for a worksheet on the above principles!

Just the Inserts – summary

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In Questioning Science, Self Help

Just the Inserts (www.justtheinserts.com)

Just the Inserts is an independent educational platform designed to help individuals better understand the contents of medical product information sheets—known as inserts—for vaccines, pharmaceuticals, and medical devices. The site’s stated mission is to promote transparency, informed consent, and patient autonomy by providing direct access to the same data supplied by manufacturers and government agencies, presented in plain language for everyday readers.

The platform was founded by a parent who experienced a negative reaction in their child following a pharmaceutical product and subsequently discovered how inaccessible and complex official documentation could be. Motivated by this, the founder created a space where users could easily find, read, and interpret the original inserts for themselves rather than relying solely on medical summaries or promotional materials.

Key Features

  1. Insert Search & Archive
    The website provides a searchable library of drug and vaccine inserts. Users can look up ingredients, side effects, contraindications, and manufacturer warnings exactly as they appear on the official documentation.

  2. Educational Course
    A free self-paced course, How to Read an Insert, teaches visitors how to interpret the technical sections of medical product inserts. It walks users through how to recognise warnings, dosage information, and clinical data references.

  3. Vaccine Information Section
    The vaccine section compiles inserts for commonly used vaccines and introduces a concept called the Vaccine Perspective Spectrum™, which aims to broaden the discussion beyond “pro-” or “anti-” vaccination labels. The intention is to encourage nuanced, evidence-based conversation about risks and benefits.

  4. Publications and Resources
    The platform offers supplementary materials such as Well Considered: A Handbook for Making Informed Medical Decisions and an accompanying podcast and newsletter. It also includes a provider directory featuring practitioners who value informed consent.

  5. Ethical and Educational Approach
    Just the Inserts emphasises the principles of transparency, accessibility, and personal responsibility. The site maintains that it does not offer medical advice but provides educational resources for individuals to understand pharmaceutical information independently. Its team states openly that they hold biases toward greater transparency and medical freedom, preferring to make those biases explicit rather than hidden.

  6. Community and Advocacy
    The wider aim of the project is to create a community of people who are better informed, confident in interpreting medical data, and empowered to discuss health decisions with professionals on equal terms. It positions informed consent as the cornerstone of ethical medicine and public trust.

Overview

Just the Inserts bridges the gap between dense scientific language and the everyday individual’s need for clear information. It promotes the view that genuine consent can only exist when people understand exactly what they are consenting to, using official documents rather than media interpretations or government summaries.

While critics may question whether the tone of the platform leans toward medical scepticism, supporters argue that it simply restores balance in a system where patient understanding is often secondary to compliance. The platform does not claim to replace professional advice but to enable citizens to ask better questions of their healthcare providers.

Key Summary Takeaways

  • Purpose: To make medical product inserts accessible and understandable to the public.
  • Mission: Promote transparency, informed consent, and patient autonomy.
  • Core Offerings: Searchable insert database, free educational course, publications, and provider directory.
  • Ethical Stance: Encourages individual responsibility in health choices; critical of one-sided or politically driven narratives.
  • Audience: Individuals seeking to understand vaccine and pharmaceutical risks directly from official sources.
  • Tone: Educational, sceptical of corporate and governmental gatekeeping, and rooted in advocacy for medical freedom.

Oxalates

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In Self Help, Nutrition

Understanding Oxalates: What They Are and How They Affect Your Body

Oxalates (also known as oxalic acid or oxalic salts) are naturally occurring compounds found in many plant foods. They’re sometimes called “anti-nutrients” because they can bind to minerals such as calcium and magnesium, making these minerals harder for your body to absorb.

Our own bodies also produce oxalate as part of normal metabolism (for example, when breaking down vitamin C), so diet is only one piece of the puzzle.

How Oxalates Can Affect the Body

1. Kidney Stones
Oxalates can bind to calcium in the urine, forming calcium oxalate crystals — the most common type of kidney stone. People prone to stones or with certain gut issues may need to keep an eye on their intake.

2. Reduced Mineral Absorption
High-oxalate foods can slightly reduce calcium absorption when eaten in large amounts, though in a balanced diet this effect is usually minor.

3. Gut and Microbiome Factors
Healthy gut bacteria (especially Oxalobacter formigenes) help break down oxalate before it’s absorbed. Those who’ve had antibiotics or digestive conditions may absorb more oxalate than usual.

Foods High in Oxalates

Some plant foods are naturally rich in oxalates. Here are a few of the main ones:

  • Spinach and Swiss chard

  • Beetroot and beet greens

  • Rhubarb

  • Nuts and nut butters (especially almonds and cashews)

  • Soy products (tofu, soy milk)

  • Beans and lentils

  • Cocoa, dark chocolate

  • Black tea

Cooking methods such as boiling and discarding the water can reduce oxalate content in vegetables.

Keeping Balance

Oxalates aren’t all bad — they’re part of many healthy foods. The key is moderation and balance.

Tips:

  • Pair oxalate-rich foods with calcium (e.g. cheese, yoghurt) to bind oxalate in the gut.

  • Stay hydrated to dilute urine and reduce the risk of kidney stone formation.

  • Vary your greens — swap spinach for kale, romaine or rocket now and then.

  • Support gut health with fibre and fermented foods.

  • If you’ve had kidney stones, check with your GP or dietitian for tailored advice.

Key Takeaways

  • Oxalates are natural plant compounds that can affect mineral absorption.

  • High intakes may raise the risk of kidney stones for some people.

  • Cooking and food pairing can reduce oxalate absorption.

  • For most people, a balanced diet with plenty of variety poses no concern.

Further Reading

Seed Oils

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In Self Help, Nutrition

The Truth About Seed and Vegetable Oils – and the Healthier Alternatives

Introduction
Seed and vegetable oils such as sunflower, rapeseed, and generic “vegetable oil” are among the most common cooking oils found in homes and processed foods. They are inexpensive, neutral in flavour, and have a long shelf life. However, most are produced through industrial refining that relies on chemical solvents, bleaching agents, and extremely high heat. This process strips away natural antioxidants and nutrients while creating unstable compounds that can contribute to inflammation, oxidative stress, and potential neurotoxicity.

Choosing oils that are cold-pressed and naturally extracted helps retain beneficial fats, vitamins, and antioxidants. These healthier alternatives are easier for the body to assimilate and less likely to generate harmful by-products when heated.

How Sunflower Oil Is Made

Sunflower oil is extracted from the seeds of the sunflower plant. After harvesting, the seeds are cleaned, dehulled, and rolled into thin flakes. In most commercial production, the oil is then removed using a petroleum-based solvent called hexane, which is later evaporated but may leave trace residues. The oil is refined through several further stages — degumming, neutralising, bleaching, and deodorising — all of which involve heat and chemicals to improve colour and shelf life.

During deodorisation at 180–260°C, delicate fatty acids break down, creating trans fats, acrolein, and 4-hydroxynonenal (HNE) — compounds linked with inflammation and neurological stress. The result is a clear, odourless, long-lasting oil that has lost much of its natural nutrition. Cold-pressed sunflower oil avoids these harsh treatments but is more expensive and has a shorter shelf life.

How Rapeseed Oil Is Made

Rapeseed (often marketed as “canola”) is another popular seed oil. The seeds are heated and crushed, and the oil is extracted either by mechanical pressing or with hexane. Refining involves acid washing, neutralisation with caustic soda, bleaching, and high-heat deodorisation. Each stage increases oxidation and nutrient loss.

Refined rapeseed oil is pale and stable but depleted in vitamins and antioxidants. It can also contain small amounts of oxidation by-products such as aldehydes and HNE. In contrast, cold-pressed rapeseed oil is mechanically extracted, preserving its natural vitamin E and mild nutty flavour. It is far healthier when used raw or for gentle cooking.

How Vegetable Oil Is Made

“Vegetable oil” is a general term for a blend of seed oils such as soybean, sunflower, corn, palm, or rapeseed. The mixture varies depending on cost and availability. These oils are almost always solvent-extracted using hexane and refined at high temperatures. The process removes impurities but also strips away natural nutrients and creates trans fats and oxidised lipids.

The final product is a neutral-tasting, long-lasting oil often packaged in plastic bottles. Over time, and particularly when reheated, vegetable oils release aldehydes and acrolein, which have been linked to oxidative damage and neuroinflammation.

Why Refined Seed Oils Can Be Harmful

Refined seed and vegetable oils are rich in polyunsaturated omega-6 fatty acids, which oxidise easily. When these fats break down, they produce aldehydes, peroxides, and other unstable compounds that can damage cell membranes, disrupt hormones, and stress the nervous system. Heating and reheating such oils further increases their toxicity.

Long-term consumption of heavily processed oils is associated with chronic inflammation, increased oxidative stress, and imbalance in the body’s ratio of omega-6 to omega-3 fatty acids.

Healthier Alternatives and Their Benefits

Olive Oil
Cold-pressed extra virgin olive oil is rich in monounsaturated fats, vitamin E, and natural antioxidants. It is stable for light cooking and ideal for salads. It supports cardiovascular health and reduces oxidative damage.

Avocado Oil
Mechanically pressed from avocado pulp, this oil is high in monounsaturated fats and withstands higher temperatures without breaking down. It’s excellent for frying or roasting and supports healthy lipid metabolism.

Coconut Oil
Pressed from the flesh of coconuts, virgin coconut oil contains stable saturated fats that resist oxidation under heat. It’s suitable for baking or frying and provides medium-chain triglycerides for quick energy.

Macadamia Oil
Cold-pressed macadamia oil has one of the highest monounsaturated fat contents and a mild flavour. It is heat-stable and ideal for sautéing or salad dressings.

Ghee (Clarified Butter)
Made by gently heating butter to remove water and milk solids, ghee is naturally stable under high heat. It contains fat-soluble vitamins A, D, E, and K and produces fewer oxidation by-products when cooking.

Flaxseed and Walnut Oils
Cold-pressed and rich in omega-3 fatty acids, these oils are best used raw in salads or smoothies. They must be kept refrigerated and never heated, as they oxidise easily.

Key Takeaways

1. Process Matters
Refined seed oils undergo chemical extraction and high-heat treatment, which destroy nutrients and create toxic by-products. Cold-pressed oils are extracted mechanically and retain their natural antioxidants.

2. Fat Composition Determines Stability
Oils high in monounsaturated or saturated fats (olive, avocado, macadamia, ghee, coconut) are more stable under heat. Polyunsaturated oils (sunflower, rapeseed, vegetable blends) oxidise rapidly.

3. Use Oils According to Temperature

  • For salads and raw dishes: use extra virgin olive, flaxseed, or walnut oil.

  • For gentle cooking: use olive, macadamia, or cold-pressed rapeseed oil.

  • For high-heat frying: use avocado oil, ghee, or coconut oil.

4. Store Oils Carefully
Keep oils away from light, air, and heat to prevent rancidity. Always close lids tightly and avoid reusing cooking oil.

Final Thoughts
Understanding how your oil is made is essential to making healthy choices. While refined seed and vegetable oils are cheap and convenient, they come with a cost to health. Cold-pressed and naturally extracted oils provide stable, nourishing fats that support the brain, heart, and overall wellbeing. By choosing high-quality oils and using them appropriately, you can greatly reduce your exposure to harmful by-products and promote long-term health through simple, everyday cooking decisions.

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