Tag: diet

  • How I Boosted Testosterone Naturally by 34% — Without TRT or Injections

    Testosterone is more than just the “male hormone.” It plays a key role in muscle growth, bone density, energy, motivation, mood, and even brain health.

    But here’s the problem — testosterone levels in young men are declining fast. Studies show that average levels today are about 25% lower than just a few decades ago. Many men in their 20s and 30s have testosterone levels typical of men in their 50s.

    Why Testosterone Levels Are Declining

    There’s no single cause, but research points to a combination of diet, lifestyle, and environmental toxins:

    • Sugar & Processed Foods – Spikes insulin, promotes fat gain, and increases inflammation — all of which lower testosterone production.
    • Microplastics & Endocrine Disruptors – Chemicals in plastic bottles, packaging, and household dust can mimic hormones. They can interfere with the body’s natural hormone balance.
    • Lack of Essential Nutrients – Without key vitamins, minerals, amino acids, and healthy fats, your body can’t make enough testosterone.
    • Chronic Stress & Poor Breathing Habits – High cortisol (the stress hormone) competes with testosterone. Mouth breathing can also keep the body in a stressed state.

    My Testosterone Boost — Without TRT

    When I first had my testosterone tested, my total level was 542 ng/dL. That was not bad. However, it was not where I wanted it.

    After making a few simple lifestyle changes, my testosterone jumped to 728 ng/dL — a 34% increase. That’s the kind of improvement many people assume requires testosterone replacement therapy (TRT) or injections, but I achieved it naturally.

    How I Increased Testosterone Naturally

    1. Ate for Hormone Health
      I cut out processed foods and sugar, focusing instead on nutrient-dense whole foods. This reduced inflammation and provided the raw materials my body needed for hormone production.
    2. Breathed Through My Nose
      Nasal breathing increases nitric oxide. It improves oxygen delivery. It also lowers stress levels. These benefits help maintain healthy testosterone levels. This is especially important during sleep.
    3. Took the “Essential 90” Nutrients
      This includes all the vitamins, minerals, amino acids, and essential fatty acids the body needs. Key players for testosterone production include zinc, magnesium, vitamin D, and omega-3 fats.
    4. Reduced Plastic Use — Especially Water Bottles
      I switched to stainless steel and glass bottles. By doing this, I avoid microplastics and endocrine disruptors. These can harm hormone balance.

    The Takeaway — You Don’t Need TRT to See Results

    Low testosterone isn’t just an aging problem — it’s affecting men of all ages. You can naturally boost testosterone by:

    • Eliminating processed foods and sugar
    • Avoiding plastics and chemical exposure
    • Getting complete nutrition daily
    • Managing stress and improving breathing habits
    • Strength training and staying active

    If you take care of your body, it will take care of your hormones. My experience shows you don’t have to settle for low energy, poor motivation, and declining strength. With the right approach, you can raise testosterone naturally — and keep it there.

  • What Your Food Cravings Mean: Nutrient Deficiencies Behind Common Cravings

    Cravings Are Clues, Not Flaws

    Cravings often get blamed on a lack of willpower. The truth is, your body is talking to you. You just need to learn the language.

    Whether it’s chocolate, sugar, salty snacks, or even ice, many common cravings signal that your body needs nutrients. Many common cravings signal that your body needs nutrients. Often, these are tied to minerals, protein, essential fats, or imbalances in blood sugar or stress hormones.

    What Do Food Cravings Really Mean?

    🧁 Sugar Cravings

    Could Mean:

    • Low protein intake
    • Deficiency in magnesium, zinc, chromium, or B-vitamins
    • Blood sugar dysregulation
    • Gut imbalances (like candida overgrowth)

    What to Try:

    • Include protein in every meal
    • Supplement magnesium (glycinate or citrate)
    • Eat mineral-rich foods or use trace mineral drops
    • Drink clove green tea to eliminate bad gut bacteria

    🧂 Salt Cravings

    Could Mean:

    • Deficiency in sodium, potassium, magnesium, or chloride
    • Adrenal stress or dehydration

    What to Try:

    • Add unrefined salt like Celtic or Redmond
    • Use electrolyte drinks without added sugar
    • Prioritize hydration, especially under stress

    🍫 Chocolate Cravings

    Could Mean:

    • Magnesium deficiency (especially common during stress or PMS)

    What to Try:

    • Add pumpkin seeds, cacao nibs, or leafy greens
    • Supplement with magnesium glycinate

    🍞 Bread, Pasta, or Carb Cravings

    Could Mean:

    • Amino acid (nitrogen) deficiency
    • Chromium or serotonin imbalance
    • Unstable blood sugar

    What to Try:

    • Add protein-rich foods like eggs or legumes
    • Try B-complex and chromium picolinate
    • Balance meals with protein, fiber, and healthy fats

    🍷 Alcohol Cravings

    Could Mean:

    • Magnesium, potassium, zinc, or calcium deficiency
    • Emotional coping mechanism (stress, anxiety)

    What to Try:

    • Replenish minerals with bone broth or electrolytes
    • Support your nervous system with adaptogens (ashwagandha, rhodiola)

    🧀 Cheese or Dairy Cravings

    Could Mean:

    • Low calcium or vitamin D
    • Need for fat or serotonin boost

    What to Try:

    • Try bone-in fish like sardines, or greens
    • Use vitamin D3/K2 supplements
    • Fermented dairy (yogurt, kefir) for gut and mood support

    🍖 Red Meat Cravings

    Could Mean:

    • Low iron, zinc, B12, or carnitine

    What to Try:

    • Include beef, bison, or liver
    • Supplement iron only if ferritin is low
    • Oysters are a powerhouse for zinc

    🧊 Ice Cravings (Pagophagia)

    Could Mean:

    • Iron deficiency anemia (very common)

    What to Try:

    • Ask your doctor for a ferritin test
    • Eat iron-rich foods or consider gentle iron supplements

    🍋 Sour or Vinegary Cravings

    Could Mean:

    • Low stomach acid
    • Zinc or vitamin C deficiency

    What to Try:

    • Increase salt intake to increase stomach acid
    • Drink lemon water or diluted apple cider vinegar before meals
    • Consider digestive bitters
    • Add citrus fruits and bell peppers to meals

    🍔 Greasy or Fatty Food Cravings

    Could Mean:

    • Low intake of essential fats (omega-3s, choline, fat-soluble vitamins)
    • Possible gallbladder or bile flow issue

    What to Try:

    • Eat avocados, eggs, olive oil, fatty fish
    • Add omega-3s (fish oil or cod liver oil)
    • Consider ox bile or bitters if digesting fats is hard

    Why This Matters

    Instead of fighting your cravings, start interpreting them. Most cravings fade or disappear entirely when your body is nourished with the nutrients it’s been lacking.

    This is a foundational principle at Living Abundantly: listen to your body. We are not random chemical and flesh machines made by chance. We were designed intelligently by God. Your spirit is actively trying to heal your body. When you respond with the right support, your energy, focus, mood, and even your metabolism can shift dramatically.

    Final Thoughts

    Cravings aren’t random—they’re messages from your body. With the right nutrients, you can go from constantly fighting food urges to feeling deeply satisfied and in control.

    Want to decode your cravings and start nourishing your body from the inside out? Stick around. Living Abundantly is here to help.

  • The Truth About Inflammation and Heart Disease

    Introduction: Rethinking Heart Health

    For decades, we’ve been told that cholesterol and calcium buildup are the culprits behind heart disease. But what if the real enemy isn’t cholesterol or calcium at all?

    In this post, we’ll break down the role of HDL, LDL, and calcium. We will also explain why chronic inflammation is the hidden cause of arterial plaque. It is also responsible for calcification and cardiovascular risk.

    What Are HDL and LDL? Why You Actually Need Both

    Cholesterol is essential to life — your body can’t function without it.

    • LDL (Low-Density Lipoprotein) delivers cholesterol from the liver to your cells, where it’s used for:
      • Building cell membranes
      • Producing hormones
      • Synthesizing vitamin D
      • Making bile acids for fat digestion
    • HDL (High-Density Lipoprotein) acts as a cleanup crew, carrying unused cholesterol back to the liver for recycling or excretion.

    Despite what you may have heard, LDL is not “bad.” Both HDL and LDL are necessary for your body to regulate and repair itself.

    What About Calcium Buildup in Arteries?

    Many people worry when they hear about calcium deposits or a high Coronary Artery Calcium (CAC) score. But calcium buildup is not a disease — it’s a healing response.

    Here’s what’s actually happening:

    1. Tissue damage occurs in your blood vessels, often due to chronic inflammation.
    2. Your body sends cholesterol and calcium to patch up the damage.
    3. Over time, these “patches” can harden into plaques.

    This process is called atherosclerosis. It’s not caused by cholesterol or calcium themselves. Instead, it’s caused by inflammation that signals the need for repair.

    Cholesterol and Calcium Are Not the Villains

    Let’s be clear:

    Cholesterol is not the problem.
    Calcium is not the problem.
    The plaque buildup itself isn’t even the problem.
    The problem is chronic inflammation.

    Inflammation is the root trigger that causes the body to deposit cholesterol and calcium at the site of damage.

    What Causes Inflammation in the First Place?

    Chronic inflammation can be driven by many factors, including:

    • Poor diet (high in sugar, seed oils, and processed food)
    • Nutrient deficiencies (especially magnesium, vitamin D, and omega-3s)
    • Lack of physical activity
    • Chronic stress
    • Poor sleep
    • Toxins and gut imbalances

    When inflammation is left unchecked, the repair signals keep firing — and cholesterol and calcium keep piling up.

    How to Reduce Inflammation Naturally

    Instead of trying to lower cholesterol at all costs, the better strategy is to reduce inflammation at its root:

    1. Eat anti-inflammatory foods: Focus on vegetables, healthy fats, grass-fed meats, and fermented foods.
    2. Avoid inflammatory triggers: Eliminate seed oils, processed sugars, and ultra-processed snacks.
    3. Get moving: Even light exercise helps reduce systemic inflammation.
    4. Support gut health: Probiotics, fiber, and removing food sensitivities can calm inflammation.
    5. Manage stress: Chronic stress elevates cortisol, which fuels inflammation.
    6. Correct nutrient deficiencies: Especially vitamin D, magnesium, omega-3s, and antioxidants.

    Final Thoughts: Inflammation is the Real Risk Factor

    If you’re seeing signs of calcium buildup or high cholesterol, don’t panic. Instead of blaming cholesterol or calcium, find out what your body is trying to repair. Consider how you can support true healing.

    By addressing chronic inflammation, you can stop the damage before it starts — and avoid the dangerous build-up that follows.

    Want to Learn More?

    At Living Abundantly, we help you get to the root of chronic illness. We use a whole-person approach that includes nutrition, lifestyle, mindset, and testing.


    👉 Explore Supplements that support cholesterol balance naturally
    👉 Read More: The Illusion of Disease – Reframing Health Through Systems and Self

  • Natural Ways to Reverse Sleep Apnea Risks

    Sleep apnea has become one of the fastest-growing health issues of the modern age. Millions of people rely on CPAP machines, struggle with fatigue, and experience disrupted sleep. But why is this happening now more than ever?

    The answer lies in how our modern lifestyle impacts us. Our diet and breathing habits are especially reshaping our bodies in ways most people don’t realize.

    The Real Cause of Sleep Apnea: It’s in Your Face and Jaw

    Archaeological evidence shows that humans just a few hundred years ago had wide jaws, straight teeth, and large nasal airways. They didn’t have braces or extractions—and they certainly didn’t have sleep apnea.

    So what changed?

    1. Modern, Processed Food

    Today’s diets are filled with soft, ultra-processed foods that don’t require real chewing. This lack of mechanical stimulation during development leads to underdeveloped jaws and facial bones.

    2. High-Sugar, High-Carb Diets

    These foods cause chronic inflammation, especially in the sinuses and nasal passages. As a result, breathing through the nose becomes harder, and people (especially children) default to mouth breathing.

    3. Mouth Breathing and Facial Structure

    When a child breathes through the mouth regularly, it changes how their face grows. The jaw narrows. The roof of the mouth rises. The airway becomes restricted. The result is a narrow throat, misaligned bite, and obstructed airflow—the perfect storm for sleep apnea.

    These changes can occur in just one generation.

    My Story: 40 Years of Mouth Breathing—Reversed in Days

    For decades, I thought I simply couldn’t breathe through my nose. I lived with mouth breathing for over 40 years. But I discovered that nasal breathing is a skill. It can be retrained. I made the switch in just a few days.

    The result?
    ✅ Better sleep
    ✅ Clearer thinking
    ✅ More energy during the day

    How to Improve Sleep Breathing & Lower Sleep Apnea Risk Naturally

    If you want to protect yourself (or your children) from developing sleep apnea—or reduce symptoms without immediately relying on machines—start here:

    🥗 1. Eat Real, Whole Foods

    • Chew raw vegetables, grass-fed meats, and fibrous foods
    • Avoid soft, processed meals that require no chewing

    🚫 2. Eliminate Processed Sugar

    • Reduces inflammation and clears nasal passages
    • Improves sinus and airway health

    👃 3. Practice Nasal Breathing

    • Breathe through your nose during the day and while sleeping
    • Close your mouth consciously—especially while exercising or resting

    Tools and Resources to Help You Breathe Better

    If switching to nasal breathing feels impossible, you’re not alone—but help is available.

    Recommended Resources:

    • Patrick McKeown – World-renowned expert on breathing retraining (check out his books and Buteyko breathing techniques)
    • REMasteredSleep Myo-Nozzle – A simple oral device that strengthens jaw and tongue posture
    • MouthShield – Prevents mouth breathing during sleep without being intrusive
    • Chin Straps – Keeps the jaw closed to encourage nasal breathing at night
    • Nasal Dilators – Physically open the nasal passages for easier airflow

    Final Thoughts

    Sleep apnea doesn’t just appear out of nowhere. It is a downstream effect of modern living. This effect can be prevented and even reversed by going back to how we were designed to breathe and eat.

    Switch to whole foods and chew more. Eliminate processed sugar. Retrain your breathing. By doing these, you can radically improve your sleep, energy, and long-term health.

    Want help getting started?
    Check out the tools above—or subscribe to our newsletter for breathing tips, airway health updates, and natural healing strategies.

  • Establish a Healthy Foundation with Youngevity

    If you’re wondering how to start with Youngevity supplements, the answer is simple:

    👉 Begin with the core 90 essential nutrients your body needs every day to function, repair, and thrive.

    Before adding targeted products or fitness routines, it’s important to give your body a strong nutritional foundation. That’s why I recommend the Healthy Body Start Pak 2.5 and Plant Derived Minerals from Youngevity.

    These two products represent the complete baseline for restoring health, improving energy, and addressing common deficiencies.

    What Are Youngevity’s 90 Essential Nutrients?

    Youngevity’s wellness philosophy is built on a science-backed system known as 90 for Life—a daily combination of:

    • ✅ 60 minerals
    • ✅ 16 vitamins
    • ✅ 12 amino acids
    • ✅ 2 essential fatty acids

    Most modern diets don’t come close to providing these in optimal amounts. That’s where high-quality Youngevity supplements come in.

    Without all 90, you may experience:

    • Chronic fatigue
    • Joint discomfort
    • Poor digestion
    • Mood swings
    • Weak immunity

    When you give your body the full 90 daily, many people report feeling:

    • Energized
    • Clear-minded
    • Less bloated
    • More focused
    • And more resilient

    Best Youngevity Products to Start With

    🌟 Healthy Body Start Pak 2.5

    This all-in-one system includes:

    • Beyond Tangy Tangerine® 2.5 (BTT) – a powerful multivitamin/mineral blend with 115 fruits, veggies, and antioxidants
    • Ultimate EFA Plus™ – omega-3s and other essential fatty acids for brain, heart, and inflammation support
    • Beyond Osteo fx™ – bone and joint support with bioavailable calcium, magnesium, and glucosamine

    💧 Plant Derived Minerals™

    A highly absorbable trace mineral supplement that enhances hydration, energy, and nutrient absorption.

    Together, these cover Youngevity’s full 90-for-Life protocol and lay the groundwork for any long-term health plan.

    How to Take Youngevity Supplements for Best Results

    • 🧃 Mix Tangy Tangerine with water (12–20 oz) and sip slowly over at least one hour
    • 🕒 Take the supplements daily for 30–60 days before adding anything else or starting intense exercise
    • 🍽️ Consume with meals to support digestion and absorption

    Let your body rebuild from the inside out with steady, consistent use.

    Why This Is the Ideal First Step

    If you’ve been struggling with:

    • Low energy
    • Poor focus
    • Aches and pains
    • Weight plateaus
    • Digestive discomfort

    …this foundational routine is where you should begin.

    By flooding your body with bioavailable nutrients, you give it the building blocks it needs to heal and stabilize key systems like:

    • Blood sugar
    • Hormones
    • Inflammation
    • Gut function
    • Mental clarity

    Ready to Get Started?

    👉 Click here to order the Healthy Body Start Pak 2.5 + Plant Derived Minerals
    (Affiliate link – I earn a small commission at no cost to you. Thank you for supporting Living Abundantly!)

    Need Help Ordering?

    If you have questions about which products to choose, how to take them, or how to build a wellness routine—I’m here to help.

    💬 Message me anytime for personalized guidance.
    Or if you prefer, I can place the order for you so you don’t have to search through the full Youngevity catalog.

    You’ll get exactly what you need, stress-free.

    Email me – chad@livingabundantly.life

  • Is Cholesterol Really the Enemy? Debunking Myths

    For decades, we’ve been told that cholesterol is the enemy. But is it really that simple?

    Over the past 40 years, the “healthy” cholesterol range has gotten lower and lower. Statin prescriptions have skyrocketed. Yet heart disease continues to rise. What gives?

    The Changing Story of Cholesterol

    More and more doctors now agree: total cholesterol alone isn’t the best indicator of heart health.

    • HDL (“good” cholesterol) should be high.
    • Triglycerides should be low.
    • Some doctors now question the focus on LDL (“bad” cholesterol) altogether.
    • Others argue that more specific markers like ApoB, LDL particle size, or Lp(a) are what really matter.
    • Meanwhile, some naturopathic and functional medicine doctors say healthy cholesterol levels vary significantly. According to them, healthy levels range from 200 to 500, depending on the person!

    Confused yet?

    Here’s the Truth

    Cholesterol is not a disease.
    It’s a natural, essential substance your body produces on purpose. Cholesterol supports your brain, hormones, nerves, and cell membranes. Without it, your body can’t function properly.

    If cholesterol rises, it may be a sign of something wrong—but it is not the cause of disease.

    Pills that lower cholesterol don’t address why it went up in the first place. In fact, lowering cholesterol too much can be dangerous:

    • Low cholesterol is associated with increased risk of ADHD, depression, and Alzheimer’s disease.
    • Statins can reduce brain cholesterol—which is critical for cognitive function—but most doctors don’t even monitor brain-related effects when prescribing them.
    • Cholesterol is essential to brain health, yet we treat it like a toxin.

    What the Data Shows

    • Half of all people who suffer heart attacks have “normal” or even “good” cholesterol levels.
    • Despite the drastic increase in statin prescriptions, heart attacks and cardiovascular disease are still rising.
    • Several studies show that many people who live to 100+ actually have “high” cholesterol. This challenges the idea that lower is always better.

    The Keto Connection

    New studies and documentaries show a growing body of evidence. Many people who follow a ketogenic (keto) diet experience very high cholesterol levels. Yet, they stay metabolically healthy. In fact, some of these individuals:

    • Control or reverse type 2 diabetes
    • Improve mental health conditions
    • Resolve inflammatory disorders

    They do this not by avoiding cholesterol. Instead, they embrace a low-carb, high-fat lifestyle. This lifestyle improves insulin sensitivity and lowers inflammation, even as LDL numbers increase.

    This emerging research challenges the outdated model that cholesterol = heart disease. It highlights the importance of context and metabolic health over raw numbers.

    What Should You Do?

    Instead of obsessing over your cholesterol number:

    • Remove inflammatory and processed foods.
    • Eat real, whole foods with healthy fats like omega-3s. (click here to learn more about the 90 essential nutrients)
    • Avoid seed oils and trans fats.
    • Focus on nutrient-dense foods, especially those rich in fat-soluble vitamins (A, D, E, K2).

    If you’ve already been diagnosed with high cholesterol or heart disease, this still applies—especially if you’re on medication. You may eventually be able to reduce or discontinue those meds under your doctor’s guidance—but it starts with fixing the root causes.

  • Why Dieting and Exercise Fails: The Truth About Weight Loss

    The overlooked reason you are stuck at an unhealthy weight

    When people struggle to keep a healthy weight, the advice they most often hear is: “Exercise more and eat less.” But what if that’s the wrong approach—especially at the beginning?

    Here’s the truth:
    Cutting calories doesn’t work long-term.
    Exercising to “burn fat” can backfire.

    Most people are dealing with something deeper: poor cellular health, inflammation, and nutrient deficiencies. These issues create internal stress, and adding physical stress from exercise only makes things worse if your body isn’t ready.

    🔥 The Real Problem: Inflammation and Nutrient Deficiency

    If you’re obese or dealing with chronic fatigue, your body is already under stress. Inflammation is high. Your cells are depleted. You’re not just overweight—you’re undernourished.

    Yes – I did say if you are obese you are UNDER nourished. Cutting calories will rob you of essential nutrients.

    Here’s what does work:

    • Remove bad foods—especially processed foods and sugar
    • Eat real, whole foods that are nutrient-dense
    • Replenish your body with all 90 essential nutrients (vitamins, minerals, amino acids, and essential fats)

    🛑 Why You Should Pause on Exercise

    Exercise can be a powerful tool—but only when your body is ready. If you’re tired, foggy, and inflamed, exercise will drain your limited reserves. Your body will treat it as a threat instead of a help.

    What you need first is cellular recovery.
    Give your body 30–90 days to heal with nutrition. Support it with rest, hydration, and targeted supplementation.

    I lost all my excess weight without a single workout.
    My body was too tired. What it needed was nutrition—not a treadmill.

    ✅ Once You’re Healthy, Move!

    After your body is nourished and inflammation is down, movement becomes a blessing, not a burden. Exercise is fantastic for:

    • Strength
    • Endurance
    • Mental health
    • Longevity

    But don’t skip the foundational step: health before hustle.

    Start here:
    ➡ Remove junk food
    ➡ Rebuild with real nutrition
    ➡ Restore your energy
    ➡ Then start moving again

    Want help getting all 90 essential nutrients every day? Click here to learn more about the the 90 essential nutrients and how to get them.

  • The Complete Guide to the 90 Essential Nutrients: Can You Get Them All From Food?

    In the world of holistic health, few topics spark more interest than the 90 Essential Nutrients — a full spectrum of vitamins, minerals, amino acids, and fatty acids required for optimal health. Originally popularized by Dr. Joel Wallach, this comprehensive list offers a blueprint for total body nutrition.

    What Are the 90 Essential Nutrients?

    The list includes:

    • 16 Essential Vitamins — A, C, D, E, K, and the full B-complex.
    • 60 Essential Minerals — including major minerals (calcium, magnesium) and ultra-trace minerals (vanadium, lithium, boron).
    • 12 Essential Amino Acids — leucine, lysine, tryptophan, and others.
    • 2 Essential Fatty Acids — omega-3 and omega-6.

    Is It Possible to Get All 90 Nutrients From Food?

    The short answer: yes — but it requires intentional, nutrient-dense meal planning. Due to modern farming, soil depletion, and food processing, many people fall short. However, by carefully selecting whole foods, you can cover most of your nutritional needs.

    The 90 Essential Nutrients Food Blueprint

    Daily Core Foods:

    • Eggs (2 daily): B12, choline, biotin, selenium, iodine, vitamins A, D, E, K2, and sulfur.
    • Oatmeal with Flax and Chia: Fiber, omega-3 ALA, magnesium, iron, manganese, and B vitamins.
    • Leafy Greens (Spinach/Kale): K1, folate, calcium, potassium, vitamin C.
    • Wild Salmon: Omega-3 EPA/DHA, protein, B3, B6, D, selenium.
    • Pumpkin Seeds: Magnesium, zinc, copper, iron, manganese.
    • Sweet Potato: Potassium, vitamin A precursor, fiber.
    • Yogurt/Kefir: Calcium, probiotics, phosphorus, B12.
    • Nori/Kelp: Iodine, trace minerals.
    • Mineral Water: Lithium, boron, silicon, rubidium, strontium.
    • Weekly Rotations (2–3 times per week)
    • Beef Liver: Nature’s multivitamin: vitamins A, B12, iron, copper, folate, choline.
    • Cod Liver Oil: Vitamins A, D, omega-3s.
    • Oysters: Zinc, selenium, copper, iron, taurine.
    • Lentils: Folate, molybdenum, fiber, protein.
    • Natto/Aged Cheese: Vitamin K2, probiotics.
    • Garlic, Onions, Leeks: Sulfur compounds, prebiotics.
    • Pecans/Walnuts: Manganese, omega-6, omega-3 ALA.
    • Chicken Liver: Additional vitamin A, B12, folate.
    • Shiitake Mushrooms: Ergothioneine, vanadium, selenium, B vitamins.
    • Ultra-Trace Minerals
    • Boron: Avocado, almonds, raisins.
    • Lithium: Found in some spring waters.
    • Silicon: Cucumbers, bell peppers, mineral water.
    • Vanadium: Mushrooms, black pepper, parsley.
    • Other Trace Elements: Present in seafood, greens, spring water.
    • Optional Insurance Supplements
    • Even with perfect food choices, some people may benefit from:
    • Vitamin D3: 2,000–5,000 IU daily
    • Magnesium (glycinate): 200–400 mg daily
    • Trace Mineral Drops: Fulvic/humic blends
    • Cod Liver Oil: 1 tsp daily

    The Bottom Line

    While many depend heavily on multivitamins, you can actually design a food-based strategy that comes surprisingly close to delivering all 90 essential nutrients your body needs. Organ meats, seafood, mineral water, leafy greens, and rotation of diverse plant foods form the core of a full-spectrum micronutrient plan.

    Prefer a simpler option?

    If this feels overwhelming, you can explore Youngevity’s 90 For Life products, which are specifically designed to deliver all 90 essential nutrients in one system. (Disclosure: I may earn a small commission if you use this link to purchase.)

    Ready to optimize your nutrition?

    Start with this blueprint to give your body comprehensive, cellular-level nourishment.

    Click here to learn more about the supplements I use.