Omega-3 / Brain Development

Chia Negro (Black Chia)

Salvia columbariae

Traditionally used in Aztec & Mesoamerican Medicine for energy, heart health, omega-3.

Preparation:

Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
Can also be added to smoothies or warm water.

Dosage:

1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Aztec & Mesoamerican Medicine

Garlic

Broad-spectrum antimicrobial and immune-supporting food used worldwide.

Preparation:

Add 2–3 cloves to daily cooking.
Crush and let sit 10 min before heating to preserve allicin.

Dosage:

2–3 cloves daily

Mediterranean

Ginger

Universal digestive and anti-inflammatory food used across all healing traditions.

Preparation:

Add fresh grated ginger to teas, cooking, and smoothies.

Dosage:

1–2 tsp fresh daily

Ayurveda

Turmeric

The world's most researched anti-inflammatory spice.

Preparation:

Add to golden milk, soups, and rice dishes with black pepper.

Dosage:

1 tsp daily with meals

Ayurveda

Leafy Greens

Nutrient-dense greens that support every system in the body.

Preparation:

Eat 2+ cups daily, raw or lightly cooked.

Dosage:

2+ cups daily

Mediterranean

Berries

High-antioxidant fruits that combat cellular damage across conditions.

Preparation:

Eat ½–1 cup fresh or frozen daily.

Dosage:

½–1 cup daily

Western Herbalism

Bone Broth

Nutrient-dense traditional food that supports gut, joint, and immune health.

Preparation:

Sip 1–2 cups of homemade or quality store-bought broth daily.

Dosage:

1–2 cups daily

Appalachian Folk Medicine

Sacha Inchi

A traditional Amazonian Plant Medicine food used for heart health, cholesterol, inflammation.

Preparation:

Use as a cooking medium on low heat, or drizzle raw over finished dishes to preserve beneficial fatty acids.

Dosage:

1–2 tbsp daily

Amazonian Plant Medicine

Ayurvedic Seasonal Diet

Ayurveda

Ayurveda teaches that aligning your diet with the seasons and your individual constitution (dosha) is the foundation of vibrant health and disease prevention.

Foods:

Seasonal vegetables
Ghee
Mung beans
Basmati rice
Ginger
Fresh herbs
Amla
Turmeric
Triphala
Warm water
Amla (Indian Gooseberry)
Licorice Root (Yashtimadhu)
Pippali (Long Pepper)
Cardamom
Bitter Melon

Timing:

Breakfast: Warm spiced porridge with ghee, seasonal fruit, and a cup of spiced herbal tea
Lunch: The largest meal of the day — dal with rice, ghee, cooked seasonal vegetables, and fresh herbs
Dinner: Light soup or kitchari — easy to digest as metabolic fire is lower in the evening

Mediterranean Whole Foods Diet

Mediterranean

The most researched dietary pattern for longevity, disease prevention, and overall wellbeing, centred on minimally processed whole foods, olive oil, and plant diversity.

Foods:

Olive oil
Vegetables
Legumes
Whole grains
Fish
Nuts and seeds
Fresh herbs
Garlic
Tomatoes
Pomegranate
Olive Leaf
Fennel
Lemon Balm
Saffron

Timing:

Breakfast: Greek yogurt with honey, walnuts, and seasonal fruit
Lunch: A Mediterranean mezze plate with hummus, tabbouleh, olives, feta, and whole grain pita
Dinner: Baked fish with roasted seasonal vegetables, olive oil, garlic, lemon, and a small glass of wine

Traditional Chinese Medicine Balanced Diet

Traditional Chinese Medicine

TCM dietary therapy balances the five flavours, thermal natures of foods, and the five organ systems to create lasting harmony in the body.

Foods:

Congee
Fermented foods
Seasonal vegetables
Lean meats
Ginger
Goji berries
Green tea
Black sesame
Jujube dates
Shiitake mushroom
Goji Berry (Gou Qi Zi)
Schisandra (Wu Wei Zi)
Licorice (Gan Cao)
Cinnamon Bark (Rou Gui)
Lotus Seed (Lian Zi)
Mulberry Leaf (Sang Ye)

Timing:

Breakfast: Warm congee with goji berries, sesame seeds, and a small amount of pickled vegetables
Lunch: Stir-fry of seasonal vegetables with lean meat or tofu, ginger, garlic, and light soy sauce on rice
Dinner: Clear soup with vegetables, tofu, mushrooms, and warming herbs — served with steamed rice

Jamu Daily Wellness Diet

Jamu

Indonesian Jamu tradition integrates healing spices, fermented foods, tropical fruits, and fresh herbs into every meal as a way of life, not just medicine.

Foods:

Turmeric
Galangal
Tempeh
Papaya
Coconut
Lemongrass
Pandan leaf
Moringa
Dragon fruit
Mangosteen
Turmeric (Kunyit)
Ginger (Jahe)
Lemongrass (Sereh)
Nutmeg (Pala)
Cinnamon (Kayu Manis)
Javanese Turmeric (Temulawak)

Timing:

Breakfast: Jamu tonic (turmeric, ginger, honey, tamarind) with rice porridge and tempeh
Lunch: Nasi campur (mixed rice) with tempeh, tofu, vegetables, and a variety of sambals
Dinner: Soto ayam (turmeric chicken soup) with lemongrass, galangal, bean sprouts, and rice noodles

Andean Ancestral Whole-Foods Diet

Andean & Incan Medicine

The ancestral Andean diet is one of the most nutritionally complete in the world, built on ancient superfoods that have nourished high-altitude civilisations for thousands of years.

Foods:

Quinoa
Kiwicha
Cañihua
Maca
Purple corn
Potato varieties
Olluco
Oca
Cacao
Camu camu
Corn Silk (Cabello de Maíz)
Mortiño (Andean Blueberry)
Quinoa Leaf
Kiwicha (Amaranth)
Aguaymanto (Cape Gooseberry)
Granadilla (Passion Fruit)

Timing:

Breakfast: Quinoa porridge with cacao, maca, and camu camu berry — complete protein breakfast
Lunch: Quinoa and potato soup with Andean herbs, olluco, and fresh vegetables
Dinner: Cañihua grain bowl with roasted Andean root vegetables, avocado, and aji amarillo sauce

Chamomile & Peppermint General Wellness Tea

Gentle, versatile blend suitable for most conditions.

Preparation:

Steep 1 tsp chamomile + 1 tsp peppermint in just-boiled water for 5–7 min.
Strain.

Dosage:

2–3 cups daily

Western Herbalism

Ginger, Lemon & Honey Daily Tonic

Universal daily health tonic used across cultures for prevention and wellness.

Preparation:

Steep 1 tsp grated fresh ginger in hot water for 5 min.
Add fresh lemon juice and raw honey.

Dosage:

1–2 cups daily

Ayurveda

Green Tea with Jasmine & Mint

Antioxidant-rich daily beverage with calming aromatic compounds.

Preparation:

Brew 1 tsp green tea with jasmine at 80°C for 3 min.
Add a sprig of fresh mint.

Dosage:

2–3 cups daily

Traditional Chinese Medicine

Chia (Chian)

Salvia hispanica

Traditionally used in Aztec & Mesoamerican Medicine for heart health, omega-3, digestive issues.

Preparation:

Infusion: Steep 1–2 tsp of dried Chia (Chian) in freshly boiled water for 5–10 minutes, covered.
Strain and drink.

Dosage:

1–3 cups daily

⚠️ Diabetes Medications: May enhance the blood sugar–lowering effect of insulin or oral diabetes medications. Monitor blood glucose closely.

Avoid if:

Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)
Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Aztec & Mesoamerican Medicine

Chia Negro (Black Chia)

Salvia columbariae

Traditionally used in Aztec & Mesoamerican Medicine for energy, heart health, omega-3.

Preparation:

Infusion: Steep 1–2 tsp of dried Chia Negro (Black Chia) in freshly boiled water for 5–10 minutes, covered.
Strain and drink.

Dosage:

1–3 cups daily

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Aztec & Mesoamerican Medicine

Chia (Chian)

Salvia hispanica

Traditionally used in Aztec & Mesoamerican Medicine for heart health, omega-3, digestive issues.

Preparation:

Fill a jar with dried Chia (Chian) and cover with 40–60% alcohol.
Seal and steep for 4–6 weeks, shaking daily.
Strain and store in a dark dropper bottle.

Dosage:

20–40 drops in water, 2–3× daily

⚠️ Diabetes Medications: May enhance the blood sugar–lowering effect of insulin or oral diabetes medications. Monitor blood glucose closely.

Avoid if:

Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)
Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Aztec & Mesoamerican Medicine

Chia Negro (Black Chia)

Salvia columbariae

Traditionally used in Aztec & Mesoamerican Medicine for energy, heart health, omega-3.

Preparation:

Fill a jar with dried Chia Negro (Black Chia) and cover with 40–60% alcohol.
Seal and steep for 4–6 weeks, shaking daily.
Strain and store in a dark dropper bottle.

Dosage:

20–40 drops in water, 2–3× daily

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Aztec & Mesoamerican Medicine

Morning Green Juice

Nutrient-dense daily green juice for overall health and vitality.

Preparation:

Juice: 2 cups spinach, 1 cucumber, 3 stalks celery, 1 green apple, ½ lemon, 1 inch ginger.

Dosage:

200–300 ml daily

Western Herbalism

Carrot, Apple & Ginger Daily Tonic

Warming, antioxidant-rich tonic suitable for general wellness.

Preparation:

Juice: 4 carrots + 2 apples + 1 inch ginger + ½ lemon.

Dosage:

200 ml daily

Ayurveda

Beet, Berry & Lemon Vitality Juice

Vibrant, antioxidant-dense juice for daily energy and longevity.

Preparation:

Juice: 1 beet + 1 cup mixed berries + 1 orange + ½ lemon + 1 apple.

Dosage:

200 ml daily

Mediterranean

Frankincense & Rose Hip Regenerating Serum

A luxurious regenerating serum drawing on ancient Persian healing wisdom, combining frankincense resin's boswellic acids with rose hip's trans-retinoic acid to reduce inflammation, promote cellular renewal, and improve skin tone.

How to make:

Combine rose hip and jojoba oils in a small dark glass bottle.
Add vitamin E oil and swirl to mix.
Add all essential oils.
Cap tightly and shake well.
Allow to rest for 24 hours before first use.

Apply: Apply 3–4 drops to clean, slightly damp skin. Press gently into skin using fingertips — do not drag. Allow to absorb for 2 minutes before applying moisturiser. — Morning and/or evening

Persian Medicine

💆

Bodywork

Lymphatic drainage massage

gentle manual technique targeting neck, armpit, and groin lymph nodes to support immune clearance and detoxification

⏱ 20–30 min session, 2–3x/week or monthly with a trained therapist

💆

Bodywork

Acupuncture

TCM needle therapy at condition-specific meridian points to restore Qi flow and reduce systemic inflammation

⏱ 6–12 weekly sessions recommended initially

🔥

Thermal & Detox

Sauna therapy

infrared sauna at 50–60°C for 20–30 min, 3–4x/week

⏱ promotes detoxification through sweat, reduces inflammatory markers, and supports immune function

🔥

Thermal & Detox

Cold plunge / contrast hydrotherapy

30–60 seconds cold shower or cold plunge after sauna

⏱ activates the vagus nerve, reduces inflammation, and boosts circulation

🏃

Movement

Yoga

30–45 min daily practice of poses suited to your condition

⏱ combines breathwork, stretching, and mindfulness to regulate the nervous system and reduce stress hormones

🧘

Mind & Stress

Meditation

20 min daily

⏱ body scan, breath awareness, or loving-kindness practice to lower cortisol and support the mind-body healing response

🧘

Mind & Stress

Breathwork

diaphragmatic breathing or pranayama (e.g. alternate nostril, 4-7-8) for 10–15 min daily

⏱ regulates the autonomic nervous system and reduces systemic inflammation

🌳

Nature

Grounding / earthing

20–30 min of barefoot contact with grass, soil, or sand daily

⏱ shown to reduce cortisol, normalise circadian rhythm, and lower inflammatory markers

🌳

Nature

Forest bathing (Shinrin-yoku)

60–90 min slow, mindful walk in a forested or green environment weekly

⏱ clinically shown to reduce stress hormones and blood pressure

🌙

Sleep

Sleep hygiene

maintain a consistent sleep/wake time, keep bedroom dark and cool (18–20°C), avoid screens 1 hour before bed

⏱ 7–9 hours of quality sleep is foundational to all healing

🌙

Sleep

Morning sunlight

10–20 min of direct sunlight exposure before 10am daily

⏱ anchors circadian rhythm, boosts vitamin D synthesis, and regulates serotonin

🧘

Mind & Stress

Journaling

10–15 min daily reflective writing

⏱ symptom tracking, emotional processing, and gratitude practice to reduce psychological stress load