Condition

Energy

Energy, in the everyday sense of vitality and stamina, ultimately reflects how efficiently the body's cells generate ATP through mitochondrial oxidative phosphorylation, and how well hormonal systems — thyroid, adrenal, and blood sugar regulation — support that process consistently across the day. Persistent low energy can stem from inadequate substrate (iron-deficiency anaemia limiting oxygen delivery, B-vitamin deficiency limiting the enzymatic steps of the citric acid cycle), thyroid underactivity slowing cellular metabolic rate broadly, blood sugar swings that produce energy crashes after carbohydrate-heavy meals, poor sleep quality limiting overnight cellular repair, or chronic stress diverting resources toward cortisol production at the expense of steady energy output. Because so many systems converge on energy production, sustainable improvement usually requires addressing the specific underlying driver rather than simply adding stimulants. Holistic support: iron and B-complex vitamins (particularly B12 and folate) where deficient; adaptogenic herbs such as Panax ginseng and rhodiola for stress resilience and stamina; CoQ10, a direct cofactor in mitochondrial ATP production; consistent, adequate sleep; and regular meals with protein and fibre to prevent blood sugar crashes.

Safety notice — MEDIUM

Sunaras provides educational wellness content only. This is not medical advice, diagnosis, or treatment. Individual responses to herbs vary. Always consult a qualified healthcare practitioner for personalised guidance.

Ashwagandha may elevate thyroid hormone levels; use with caution if taking thyroid medication (levothyroxine). Has additive sedative effects with benzodiazepines and sleep aids.

Jatoba Bark

Hymenaea courbaril

Traditionally used in Amazonian Plant Medicine for respiratory issues, fungal infection, energy.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Active liver disease — monitor liver enzymes with long-term use

Amazonian Plant Medicine

Full profile

Wayusa (Guayusa)

Ilex guayusa

Traditionally used in Amazonian Plant Medicine for energy, focus, digestive issues.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Amazonian Plant Medicine

Full profile

Jatobá

Hymenaea courbaril

Traditionally used in Brazilian Phytotherapy for respiratory issues, fungal infection, energy.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Active liver disease — monitor liver enzymes with long-term use

Brazilian Phytotherapy

Full profile

Guaraná em Pó

Paullinia cupana

Traditionally used in Brazilian Phytotherapy for energy, focus, weight loss.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Brazilian Phytotherapy

Full profile

Siberian Stone Pine (Kedrovaya Sosna)

Pinus sibirica

Traditionally used in Russian & Siberian Folk Medicine for immune support, respiratory issues, energy.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Russian & Siberian Folk Medicine

Full profile

Kola Nut (Obi)

Cola nitida

Traditionally used in Yoruba & West African Medicine for fatigue, digestive issues, headache.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Yoruba & West African Medicine

Full profile

Igi Obi (Kola Bark)

Cola acuminata

Traditionally used in Yoruba & West African Medicine for fatigue, energy, digestive issues.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Yoruba & West African Medicine

Full profile

Raupō Pollen (Bulrush)

Typha orientalis

Traditionally used in Māori Rongoa for wound healing, nutritional support, digestive issues.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Māori Rongoa

Full profile

Inanga (Whitebait)

Galaxias maculatus

Traditionally used in Māori Rongoa for nutritional support, wound healing, digestive issues.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Māori Rongoa

Full profile

Wattleseed (Acacia)

Acacia victoriae

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, diabetes.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

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

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

Avoid if:

  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Aboriginal Australian Medicine

Full profile

Kangaroo Grass Seed

Themeda triandra

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, energy.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

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

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

Avoid if:

  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Aboriginal Australian Medicine

Full profile

Nardoo (Water Clover)

Marsilea drummondii

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, wound healing.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Aboriginal Australian Medicine

Full profile

Yam Daisy (Murnong)

Microseris scapigera

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, energy.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Aboriginal Australian Medicine

Full profile

Guayusa

Ilex guayusa

Traditionally used in Andean & Incan Medicine for energy, focus, digestive issues.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Andean & Incan Medicine

Full profile

Ko (Hawaiian Sugarcane)

Saccharum officinarum

Traditionally used in Hawaiian & Polynesian Medicine for energy, digestive issues, wound healing.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Hawaiian & Polynesian Medicine

Full profile

Malunggay (Moringa)

Moringa oleifera

Traditionally used in Filipino Traditional Medicine for malnutrition, immune support, energy.

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

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

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response
  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Filipino Traditional Medicine

Full profile

Coconut (Niyog)

Cocos nucifera

Traditionally used in Filipino Traditional Medicine for antimicrobial, skin health, immune support.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Filipino Traditional Medicine

Full profile

Sagot (Water Chestnut)

Eleocharis dulcis

Traditionally used in Filipino Traditional Medicine for fever, digestive issues, respiratory issues.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Filipino Traditional Medicine

Full profile

Chico Bark

Manilkara zapota

Traditionally used in Filipino Traditional Medicine for fever, digestive issues, oral health.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Filipino Traditional Medicine

Full profile

Cacao (Sacred Cacao)

Theobroma cacao

Traditionally used in Mayan Traditional Medicine for heart health, depression, mood.

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)
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Mayan Traditional Medicine

Full profile

Ramón (Breadnut)

Brosimum alicastrum

Traditionally used in Mayan Traditional Medicine for energy, bone health, anemia.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Mayan Traditional Medicine

Full profile

Kakaw Winik (Cacao Bark)

Theobroma cacao

Traditionally used in Mayan Traditional Medicine for heart health, inflammation, energy.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

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)

Mayan Traditional Medicine

Full profile

Boob (Sabal Palm)

Sabal mexicana

Traditionally used in Mayan Traditional Medicine for wound healing, digestive issues, fever.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Mayan Traditional Medicine

Full profile

Moringa (Mzunze)

Moringa oleifera

Traditionally used in East African Traditional Medicine for malnutrition, anemia, immune support.

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

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

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response
  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

East African Traditional Medicine

Full profile

Teff Herb

Eragrostis tef

Traditionally used in East African Traditional Medicine for anemia, energy, bone health.

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

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

Avoid if:

  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

East African Traditional Medicine

Full profile

Ethiopian Taro (Godere)

Xanthosoma sagittifolium

Traditionally used in East African Traditional Medicine for digestive issues, wound healing, skin health.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

East African Traditional Medicine

Full profile

Khat (Miraa)

Catha edulis

Traditionally used in East African Traditional Medicine for fatigue, energy, depression.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

East African Traditional Medicine

Full profile

Umsehlu (Catha)

Catha edulis

Traditionally used in Cape & Southern African Herbalism for fatigue, energy, depression.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Cape & Southern African Herbalism

Full profile

Morethwa (Grewia)

Grewia flava

Traditionally used in Cape & Southern African Herbalism for energy, digestive issues, wound healing.

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Cape & Southern African Herbalism

Full profile

Amahewu Root (Pennisetum)

Pennisetum glaucum

Traditionally used in Cape & Southern African Herbalism for energy, digestive issues, anemia.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Cape & Southern African Herbalism

Full profile

Ashwagandha (in food/milk)

Adaptogen that reduces cortisol and restores adrenal function.

Preparation:

  • Mix ½ tsp ashwagandha powder into warm milk with honey at night.

Dosage:

  • ½–1 tsp daily

Ayurveda

Beets

Dietary nitrates improve mitochondrial efficiency and oxygen delivery to muscles.

Preparation:

  • Drink fresh beet juice or eat roasted beets before physical activity.

Dosage:

  • ½ cup or 200 ml juice daily

Western Herbalism

Full profile

Quinoa

Complete protein grain with iron and B-vitamins essential for energy production.

Preparation:

  • Cook as a grain base for meals.
  • Rinse well before cooking to remove saponins.

Dosage:

  • ½ cup cooked daily

Andean & Incan Medicine

Full profile

Leafy Greens (Spinach, Swiss Chard)

Rich in iron, folate, and magnesium — all depleted in chronic fatigue.

Preparation:

  • Eat 2+ cups raw or lightly wilted daily.
  • Add lemon juice to enhance iron absorption.

Dosage:

  • 2 cups daily

Mediterranean

Reishi Mushroom

Qi tonic that modulates immune function and reduces fatigue.

Preparation:

  • Use as a tea, tincture, or powder in hot beverages.
  • Has a bitter taste.

Dosage:

  • 1–2 cups tea or 500 mg extract daily

Traditional Chinese Medicine

Dates & Figs

Natural sugars, iron, and potassium for quick and sustained energy.

Preparation:

  • Eat 3–5 dates as a pre-workout snack or add to smoothies.

Dosage:

  • 3–5 dates daily

Unani/Islamic Medicine

Shiitake & Maitake Mushrooms

Beta-glucan-rich medicinal mushrooms that modulate immune response and reduce chronic viral inflammation.

Preparation:

  • Sauté in olive oil with garlic, add to soups and stir-fries, or use as a dried powder in broths.

Dosage:

  • ½–1 cup cooked daily or 1–2 g extract powder

Traditional Chinese Medicine

Selenium-rich Foods (Brazil Nuts, Sunflower Seeds)

Selenium is critically depleted in HIV and is essential for immune enzyme function and antioxidant defence.

Preparation:

  • Eat 2–3 Brazil nuts daily — they contain the highest dietary selenium.
  • Add sunflower seeds to salads.

Dosage:

  • 2–3 Brazil nuts daily

Amazonian Plant Medicine

Moringa Leaves

Exceptionally nutrient-dense — contains 7× the vitamin C of oranges, 4× the calcium of milk, and complete protein, addressing the broad nutritional depletion seen in immune-compromised states.

Preparation:

  • Blend fresh leaves into smoothies, add dried powder to soups or rice, or brew as tea.

Dosage:

  • 1–2 tsp dried powder daily or ½ cup fresh leaves

African Traditional Medicine

Full profile

Fermented Foods (Sauerkraut, Kefir, Miso)

HIV disrupts the gut microbiome profoundly — fermented foods restore microbial diversity, reduce gut inflammation, and improve nutrient absorption.

Preparation:

  • Eat ¼–½ cup with each meal.
  • Choose unpasteurised, live-culture varieties.

Dosage:

  • ½ cup with meals daily

Korean Traditional Medicine (Hanbang)

Turmeric with Black Pepper

Curcumin's anti-inflammatory and antiviral properties are particularly relevant for reducing the chronic immune activation seen in HIV even on ART.

Preparation:

  • Add 1 tsp turmeric + pinch black pepper to curries, golden milk, or rice daily.

Dosage:

  • 1 tsp with meals

Ayurveda

Pumpkin Seeds

Rich in zinc, which is the most commonly deficient mineral in HIV — zinc is required for over 300 immune enzymes.

Preparation:

  • Eat raw or lightly toasted.
  • Add to salads, oatmeal, or eat as a snack.

Dosage:

  • 2–3 tbsp daily

Indigenous/Native American Medicine

Full profile

Adrenal Recovery Diet

Ayurveda

  • For chronic fatigue and adrenal exhaustion, this protocol focuses on stabilising blood sugar, rebuilding the adrenal glands, and providing the specific nutrients (B5, vitamin C, magnesium) depleted by stress.

Foods:

  • Avocado
  • Leafy greens
  • Sweet potato
  • Quinoa
  • Wild salmon
  • Pumpkin seeds
  • Bone broth
  • Ashwagandha
  • Licorice root
  • Shatavari
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Breakfast: Scrambled eggs with avocado, spinach, and sweet potato hash — no coffee before eating
  • Lunch: Salmon and quinoa bowl with leafy greens, pumpkin seeds, and avocado with lemon dressing
  • Dinner: Bone broth-based soup with root vegetables, leafy greens, and a portion of lean protein

TCM Qi-Building Diet

Traditional Chinese Medicine

  • Chronic fatigue in TCM represents a deficiency of Qi (vital energy).
  • The solution is warming, easily digestible, nutrient-dense foods that build Qi in the spleen and stomach — the source of energy production.

Foods:

  • Congee
  • Astragalus
  • Chinese red dates (jujube)
  • Longan fruit
  • Goji berries
  • Chinese yam
  • Black sesame
  • Schisandra berry
  • Eleuthero root
  • Ling zhi (reishi)
  • 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: Congee (rice porridge) simmered with astragalus root, red dates, and goji berries
  • Lunch: Warming chicken and Chinese yam soup with ginger, dates, and minimal seasoning
  • Dinner: Stir-fried vegetables with tofu, black sesame, ginger, and a warming broth-based side

Mediterranean Energy & Longevity Diet

Mediterranean

  • Studies of Mediterranean Blue Zone populations show this dietary pattern maximises sustained energy, cognitive clarity, and longevity through anti-inflammatory polyphenols, healthy fats, and balanced macronutrients.

Foods:

  • Olive oil
  • Legumes
  • Wild fish
  • Seasonal vegetables
  • Nuts
  • Whole grains
  • Figs
  • Pomegranate
  • Rosemary
  • Thyme
  • Olive Leaf
  • Fennel
  • Garlic
  • Lemon Balm
  • Saffron

Timing:

  • Breakfast: Whole grain toast with olive oil, tomato, and oregano — with a small coffee and fruit
  • Lunch: Large lentil salad with roasted vegetables, olive oil, lemon, fresh herbs, and a piece of whole grain bread
  • Dinner: Grilled fish with roasted seasonal vegetables, a legume side, olive oil, and a small glass of red wine

Andean Vitality & Stamina Diet

Andean & Incan Medicine

  • The Incan empire was built on the nutritional power of high-altitude superfoods — quinoa, maca, and kiwicha — that provide complete amino acids, adaptogens, and minerals for exceptional endurance.

Foods:

  • Quinoa
  • Maca root
  • Kiwicha (amaranth)
  • Cañihua
  • Purple corn
  • Cacao
  • Lucuma
  • Yacon root
  • Muña herb
  • Camu camu berry
  • Guayusa
  • Corn Silk (Cabello de Maíz)
  • Mortiño (Andean Blueberry)
  • Quinoa Leaf
  • Aguaymanto (Cape Gooseberry)

Timing:

  • Breakfast: Quinoa and kiwicha porridge with maca, cacao, and camu camu berry powder
  • Lunch: Quinoa soup (sopa de quinoa) with Andean herbs, potato, and fresh vegetables
  • Dinner: Kiwicha grain bowl with yacon, avocado, roasted tubers, and a cacao-based sauce

Yoruba Energy-Restoring Diet

Yoruba & West African Medicine

  • Yoruba traditional medicine uses iron-rich leaves, adaptogenic roots, and fermented foods to restore vitality, rebuild blood, and energise the body after illness or depletion.

Foods:

  • Moringa leaves
  • Bitter leaf
  • African yam
  • Fermented locust bean
  • Tiger nuts
  • Ogi (fermented porridge)
  • Suya spice blend
  • Red palm fruit
  • Plantain
  • Coconut water
  • Kola Nut (Obi)
  • Igi Obi (Kola Bark)
  • Moringa (Ewe Igbale)
  • African Walnut (Asala)
  • Prekese (Aidan Fruit)
  • African Ginger (Atale Pupa)

Timing:

  • Breakfast: Tiger nut milk with moringa powder and ogi (fermented porridge) with coconut water
  • Lunch: Egusi soup with moringa, red palm oil, fish, and pounded yam — iron and mineral rich
  • Dinner: Asun (spiced goat) or fish pepper soup with plantain, locust bean, and African spices

16:8 Intermittent Fasting Protocol

Western Integrative Medicine

  • The most researched fasting protocol — eating within an 8-hour window and fasting for 16 hours daily.
  • During the fasting window, the body depletes glycogen and switches to fat oxidation, increasing AMPK activity, insulin sensitivity, and autophagy.
  • Benefits include reduced fasting insulin, improved metabolic flexibility, reduced inflammation markers (CRP, IL-6), and weight management.
  • The eating window is typically 10 am–6 pm or 12 pm–8 pm depending on lifestyle.

Foods:

  • Fasting window (16 hours): water only, black coffee, plain herbal tea, sparkling water
  • Breaking the fast: start with protein and fat — not carbohydrates (blunts the insulin spike after fasting)
  • Eating window (8 hours): normal anti-inflammatory whole foods
  • Avoid: fruit juice, BCAA supplements, bone broth with calories during fasting window — these partially break the fast
  • Electrolytes during fasting window: pinch of sea salt + a few drops of lemon juice if hunger is severe

Timing:

  • 12 pm (break fast): Wild salmon + 2 eggs + spinach + avocado — protein-fat first meal
  • 3 pm: Main nourishing meal — baked chicken + sweet potato + roasted vegetables
  • 6 pm (final meal): Light protein dinner — fish or chicken + non-starchy vegetables only

12 pm — Breaking the Fast

Salmon & Egg Break-Fast Plate

  1. Break your fast with protein and fat — not carbohydrates. This prevents the sharp insulin spike from carbohydrates after a 16-hour fast, maintaining the metabolic benefits.
  2. Scramble eggs slowly in butter on low heat until creamy.
  3. Sauté spinach in olive oil 1–2 minutes. Plate everything with sliced avocado.
  4. Eat slowly. After 16 hours of fasting, the digestive system needs gentle reintroduction — avoid large portions immediately.

3 pm — Main Meal

Herb-Roasted Chicken with Sweet Potato & Vegetables

  1. Preheat oven to 200°C. Toss sweet potato and vegetables with 2 tbsp olive oil, garlic, and herbs.
  2. Rub chicken with remaining olive oil and herbs. Place on tray with vegetables.
  3. Roast 22–25 minutes until chicken is cooked and vegetables have caramelised edges.
  4. Squeeze lemon over everything before serving.

6 pm — Final Meal (fasting window begins after this)

Light Fish Dinner with Green Vegetables

  1. Pan-sear fish in olive oil 3–4 minutes per side over medium heat.
  2. Steam or roast asparagus and courgette alongside. Wilt spinach in the pan.
  3. Plate and squeeze lemon over everything. Keep the meal light — you want digestion complete before sleep for better overnight autophagy.
  4. Drink herbal tea 30 minutes after. After this, fasting window begins — water, black tea, and herbal tea only until 12 pm tomorrow.

5:2 Modified Fasting Protocol

Western Integrative Medicine

  • Five days of normal eating and two non-consecutive restricted days (500 kcal for women, 600 kcal for men) per week.
  • The calorie-restricted days trigger the same metabolic benefits as full fasting — AMPK activation, reduced IGF-1, increased autophagy — but are more sustainable for most people.
  • The two fasting days should not be consecutive (e.g.
  • Monday and Thursday).
  • On fasting days, the goal is maximum nutrient density within the calorie limit.

Foods:

  • Fasting days: 500–600 total calories divided between 2 small meals
  • Fasting day proteins: eggs (70 kcal each), white fish (120 kcal per 150g), tofu (80 kcal per 100g)
  • Fasting day vegetables: unlimited non-starchy — broccoli, spinach, courgette, cucumber, celery
  • Non-fasting days: normal anti-inflammatory Mediterranean eating — no restriction
  • All days: minimum 2L water, black coffee and herbal tea allowed without breaking fast
  • Avoid: fasting on consecutive days, exercising strenuously on fasting days

Timing:

  • Fasting day breakfast (~150 kcal): 2 eggs any style (140 kcal) + unlimited herbal tea
  • Fasting day dinner (~350–450 kcal): white fish + steamed broccoli + leafy salad with lemon dressing
  • Normal day template: full Mediterranean anti-inflammatory meals without calorie restriction

Fasting Day — Breakfast (~150 kcal)

Two-Egg Fasting Breakfast

  1. Boil, poach, or scramble eggs without added oil or butter on a fasting day.
  2. Season lightly with sea salt. Drink plenty of water.
  3. Black coffee can be taken before this meal — it extends the fasting window's metabolic benefit.
  4. Total: approximately 140–150 kcal. Remaining 350–450 kcal budget is for dinner.

Fasting Day — Dinner (~400 kcal)

Fasting Day White Fish Plate

  1. Steam or bake fish in foil with lemon, herbs, and a tiny amount of olive oil. 15 minutes at 180°C.
  2. Steam broccoli and courgette 5–7 minutes until tender but not mushy.
  3. Dress salad with lemon juice only (no oil) to keep calories low.
  4. Total plate: approximately 335–370 kcal. Well within the 500 kcal fasting day budget.

Non-Fasting Day — Dinner (unrestricted)

Mediterranean Salmon with Legumes

  1. Roast vegetables with 2 tbsp olive oil at 200°C for 20 minutes.
  2. Pan-sear salmon in remaining olive oil 3–4 minutes per side.
  3. Toss chickpeas or lentils through the roasted vegetables.
  4. Plate and squeeze lemon over. Normal day — eat to comfortable fullness.

Circadian Rhythm Eating (Solar Fasting Protocol)

Ayurveda

  • Aligned with Ayurvedic principles of Agni (digestive fire) and modern circadian biology — the digestive system is strongest between 10 am and 2 pm (peak sun, peak metabolic enzyme activity) and weakest after sunset.
  • Eating after dark suppresses melatonin, increases insulin resistance by 20–30%, and disrupts circadian-regulated metabolic processes.
  • This protocol concentrates the largest meal at midday, uses a light early breakfast (or skips it), and ends all eating by 6–7 pm for a 14–16 hour overnight fast.

Foods:

  • Morning (optional, light): small amount of soaked nuts or fruit — never a heavy meal before 9 am when Agni is still awakening
  • Midday (main meal, 11 am–2 pm): largest meal of the day — all food groups, full nutrition
  • Evening (before 6 pm, very light): easily digestible — soup, cooked vegetables, small amount of protein
  • After 6–7 pm: only herbal tea, water — fasting window begins with sunset
  • Avoid: eating after 7 pm (reverses circadian metabolic benefits), heavy breakfast
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Morning 8 am (optional, very light): 30g soaked almonds + 1 small banana + ginger herbal tea
  • Midday 12–1 pm (main meal): Substantial kitchari or grilled fish + rice + roasted vegetables + ghee
  • Evening before 6 pm (light): Clear vegetable soup or congee — never a heavy meal

Morning (8 am) — Optional Light Breakfast

Soaked Almond & Ginger Awakening

  1. The night before: place almonds in a bowl, cover with water, soak overnight at room temperature.
  2. In the morning: drain almonds and peel the skins off (they slide off easily after soaking — peel is astringent).
  3. Eat almonds slowly and chew thoroughly. Digestive enzyme activity is still low at 8 am.
  4. Drink ginger tea alongside — ginger gently awakens Agni without overstimulating digestion.
  5. Keep this meal very small — the purpose is to gently start digestion, not to fully feed.

Midday (12–1 pm) — Main Meal at Peak Agni

Golden Kitchari — Ayurvedic Complete Meal

  1. Rinse mung dal and rice until water runs clear.
  2. Heat ghee in a pot over medium heat. Add cumin seeds and cook 30 seconds until fragrant.
  3. Add ginger, turmeric, and coriander. Stir 30 seconds.
  4. Add dal and rice, stir to coat in ghee and spices. Pour in water or broth.
  5. Bring to a boil, reduce heat, cover and cook 25–30 minutes until dal breaks down into a thick, porridge-like consistency.
  6. Stir in cooked vegetables 5 minutes before end. Season with sea salt.
  7. Eat this as the main meal of the day, mindfully, sitting down, without screens. Agni is strongest now.

Evening (before 6 pm) — Light Closing Meal

Light Vegetable Broth Soup

  1. Simmer vegetables in broth with spices 15–20 minutes until very soft.
  2. Blend half or all for a smooth soup if desired. Stir in ghee at the end.
  3. Eat before 6 pm. This should be light and easy to digest — the digestive system is slowing down.
  4. After this meal: only herbal tea and water. The 14–16 hour overnight fast begins here.

72-Hour Autophagy Reset Fast

Western Integrative Medicine

  • An extended 72-hour fast activates deep cellular autophagy (cellular self-cleaning) — the process in which cells break down and recycle damaged organelles, misfolded proteins, and dysfunctional mitochondria.
  • The first 16–24 hours triggers glycogen depletion and ketogenesis; hours 24–72 see peak autophagy and a significant reduction in circulating IGF-1 and inflammatory cytokines.
  • After 72 hours, the immune system undergoes partial renewal (Valter Longo stem cell research).
  • This is an intensive protocol — not for weekly use.
  • Once per month or per quarter for immune reset is appropriate.

Foods:

  • During fast (72 hours): water only, electrolytes (sea salt + potassium from lemon), plain black coffee, plain herbal tea
  • No calories during the fast — bone broth, BCAA supplements, and sweetened teas partially break autophagy
  • Electrolyte maintenance: ½ tsp sea salt + squeeze of lemon in 1L water each day prevents low sodium, headache, and heart palpitation
  • Breaking the fast correctly is critical — refeeding syndrome is a risk after extended fasting. Start with bone broth, not a large meal
  • Not appropriate for: pregnant women, diabetics on insulin, anyone underweight, or anyone with a history of eating disorders

Timing:

  • Evening before Day 1 (pre-fast final meal): high-fat, high-protein — sustains energy into the fast
  • During fast (Days 1–3): water + herbal teas + black coffee + sea salt electrolyte water
  • Breaking the fast (end of Day 3): bone broth first, then 2 hours later soft scrambled eggs and avocado

Evening Before the Fast — Final Pre-Fast Meal

High-Fat, High-Protein Pre-Fast Plate

  1. This meal should be substantial but not overly large. Eat until satisfied, not stuffed.
  2. Roast salmon and vegetables at 200°C for 20 minutes with olive oil.
  3. Scramble eggs in remaining olive oil. Serve everything together.
  4. After this meal: stop eating. The fast begins now. Last coffee or herbal tea allowed until bedtime.

During the Fast (Days 1–3) — Fasting Drink Protocol

Electrolyte Fasting Water

  1. Mix electrolyte water each morning. Drink at least 2.5–3L of fluid daily during the fast.
  2. Sip throughout the day rather than drinking large volumes at once.
  3. Hunger peaks at hours 16–20 and again at hour 36 — these are temporary. After hour 48, many people experience a significant reduction in hunger.
  4. If feeling weak, dizzy, or experiencing heart palpitations: increase sea salt immediately — this is low sodium, not low blood sugar.
  5. Do not exercise intensely during hours 24–48 — light walking only. Light exercise is fine after hour 48.

Breaking the Fast (End of Hour 72) — Refeeding Protocol

Bone Broth Refeeding Sequence

  1. CRITICAL: Do not break an extended fast with a large meal. Refeeding syndrome is a medical risk with electrolyte imbalance.
  2. Start with 200ml warm bone broth. Sip slowly over 20 minutes.
  3. Wait at least 2 hours before eating anything else. Let the digestive system re-activate gently.
  4. First solid meal: 2 scrambled eggs + ¼ avocado + a little cooked spinach. Small portion.
  5. Wait 4 hours before eating a fuller meal. Eat only until moderately satisfied — do not eat a large meal to 'make up' for the fast.
  6. Day after the fast: normal eating resumes. The cells have completed their autophagy cycle.

OMAD — One Meal A Day Protocol

Western Integrative Medicine

  • The most condensed fasting protocol — all daily nutrition consumed within a single 1–2 hour eating window.
  • The 22–23 hour fasting window maximises autophagy, ketogenesis, and AMPK activation.
  • Requires careful nutritional planning to deliver complete macro and micronutrients in a single meal.
  • Best suited to people who have already adapted to 16:8 or 5:2 fasting.
  • Not recommended as a starting point — build up to it over several weeks.
  • Ideal eating window: 5–7 pm (dinner) to preserve social eating and performance throughout the day.

Foods:

  • The single meal must contain: 1.6–2g protein per kg bodyweight, 50–80g healthy fat, adequate fibre (25g minimum), all major micronutrients
  • Start with bone broth (10–15 minutes before the main meal) — re-engages digestive enzymes, provides collagen and electrolytes
  • Main protein: 250–350g salmon, chicken thighs, beef, or eggs
  • Healthy fat: 2–3 tbsp olive oil, ½ avocado, nuts/seeds
  • Complex carbohydrates (optional, especially for active people): 150–200g sweet potato, 1 cup legumes
  • Vegetables: minimum 400g — 4+ different colours
  • Finish: 20–30g dark chocolate + herbal tea

Timing:

  • Pre-meal (10–15 min before): 200ml bone broth — re-activates digestive enzymes, begins appetite signal
  • Main OMAD meal (5–7 pm): complete nutrient-dense plate — protein + fat + vegetables + optional complex carb
  • Post-meal: 20g dark chocolate + herbal tea — antioxidants + gentle digestive support

Pre-Meal (10 minutes before eating)

Digestive Activation Bone Broth

  1. Warm broth gently. Do not boil.
  2. Drink 10–15 minutes before the main OMAD meal.
  3. This re-activates the digestive enzyme cascade that has been dormant for 22+ hours, preventing the digestive distress that can come from eating a large meal after a long fast.

Main OMAD Meal (5–7 pm) — Complete Nutrition in One Plate

Complete OMAD Nourishment Plate

  1. Preheat oven to 200°C. Bake sweet potato whole 40 minutes (or use pre-cooked from the day before).
  2. Toss broccoli and capsicum with 2 tbsp olive oil, garlic, herbs. Roast 20 minutes alongside the potato.
  3. Pan-sear salmon or chicken in remaining oil, 4 minutes per side for salmon, 6 minutes for chicken. Finish chicken in oven if needed.
  4. Wilt spinach/kale in the hot pan 1 minute.
  5. Assemble the full plate: protein, roasted vegetables, leafy greens, avocado, pumpkin seeds. Squeeze lemon over everything.
  6. Eat slowly over 45–60 minutes. Chew thoroughly — digestive enzyme activity needs this time after a 22-hour fast.
  7. Serve yoghurt or kefir alongside for probiotics.

Post-Meal (30 minutes after eating)

Dark Chocolate & Chamomile Digestive Close

  1. Wait 20–30 minutes after the main meal before eating chocolate — this is a digestive rest period, not an extended eating window.
  2. Eat chocolate slowly, letting it melt.
  3. Sip chamomile tea. The eating window closes after this.
  4. The 22–23 hour fasting window now begins again.
How to Make This

Ashwagandha, Rhodiola & Holy Basil Adaptogen Tea

Powerful triple-adaptogen blend for chronic fatigue and burnout.

Preparation:

  • Simmer ½ tsp ashwagandha + ½ tsp rhodiola root + 1 tsp tulsi in 2 cups water for 10 min.
  • Strain.
  • Add honey.

Dosage:

  • 1–2 cups daily in the morning

Ayurveda

Schisandra & Eleuthero Vitality Tea

Qi-tonifying blend that improves stamina and mental clarity.

Preparation:

  • Simmer 1 tbsp schisandra berries + 1 tsp eleuthero root in 2 cups water for 15 min.
  • Strain.

Dosage:

  • 2 cups daily

Traditional Chinese Medicine

Nettle, Oat Straw & Red Clover Nourishing Tea

Mineral-rich nourishing herbal infusion for deep fatigue and nutrient depletion.

Preparation:

  • Steep 2 tbsp nettle + 2 tbsp oat straw + 1 tbsp red clover in 1 litre of just-boiled water for 4–8 hours.
  • Strain and drink throughout the day.

Dosage:

  • 500 ml–1 litre daily

Western Herbalism

Rooibos & Cacao Adaptogen Blend

Antioxidant-rich, caffeine-free energising blend with mood-supporting cacao.

Preparation:

  • Brew 1 tsp rooibos + ½ tsp raw cacao powder in just-boiled water for 5 min.
  • Add cinnamon and honey.

Dosage:

  • 2 cups daily

African Traditional Medicine

Reishi, Astragalus & Elderberry Immune Tonic Tea

Foundational immune-modulating tea for chronic immune conditions, combining three of the most researched immunomodulatory herbs.

Preparation:

  • Decoct 1 tsp reishi powder + 1 slice astragalus root in 3 cups water for 20 min.
  • Strain, return to heat, add 1 tbsp elderberry syrup and honey.
  • Drink warm.

Dosage:

  • 2 cups daily (long-term use)

Traditional Chinese Medicine

Guduchi, Neem & Tulsi Immune-Clarity Tea

Ayurvedic trinity for immune dysfunction, chronic infection, and systemic inflammation — classically used for conditions involving deep immune depletion.

Preparation:

  • Decoct 1 tsp guduchi stem powder in 2 cups water for 10 min.
  • Remove from heat, add ½ tsp dried neem leaf and 1 tsp tulsi leaf.
  • Steep 5 min.
  • Strain.
  • Add honey to offset bitterness.

Dosage:

  • 2 cups daily

Ayurveda

Cat's Claw & Lemon Balm Antiviral Tea

Amazonian antiviral tea combining cat's claw's immune-activating alkaloids with lemon balm's direct antiviral activity.

Preparation:

  • Decoct 1 tsp cat's claw bark in 2 cups water for 15 min.
  • Remove from heat, add 1 tsp lemon balm.
  • Steep 5 min.
  • Strain.
  • Add honey and lemon.

Dosage:

  • 2 cups daily

Amazonian Plant Medicine

Wayusa (Guayusa)

Ilex guayusa

Traditionally used in Amazonian Plant Medicine for energy, focus, digestive issues.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Amazonian Plant Medicine

Full profile

Jatobá

Hymenaea courbaril

Traditionally used in Brazilian Phytotherapy for respiratory issues, fungal infection, energy.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Jatobá in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Active liver disease — monitor liver enzymes with long-term use

Brazilian Phytotherapy

Full profile

Guaraná em Pó

Paullinia cupana

Traditionally used in Brazilian Phytotherapy for energy, focus, weight loss.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Guaraná em Pó in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Brazilian Phytotherapy

Full profile

Siberian Stone Pine (Kedrovaya Sosna)

Pinus sibirica

Traditionally used in Russian & Siberian Folk Medicine for immune support, respiratory issues, energy.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Siberian Stone Pine (Kedrovaya Sosna) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Russian & Siberian Folk Medicine

Full profile

Kola Nut (Obi)

Cola nitida

Traditionally used in Yoruba & West African Medicine for fatigue, digestive issues, headache.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Yoruba & West African Medicine

Full profile

Raupō Pollen (Bulrush)

Typha orientalis

Traditionally used in Māori Rongoa for wound healing, nutritional support, digestive issues.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Māori Rongoa

Full profile

Inanga (Whitebait)

Galaxias maculatus

Traditionally used in Māori Rongoa for nutritional support, wound healing, digestive issues.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Māori Rongoa

Full profile

Wattleseed (Acacia)

Acacia victoriae

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, diabetes.

Preparation:

  • Decoction: Simmer 1–2 tsp of dried Wattleseed (Acacia) in 2 cups of water for 15–20 minutes.
  • Strain and drink warm.

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:

  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Aboriginal Australian Medicine

Full profile
How to Make This

Jatoba Bark

Hymenaea courbaril

Traditionally used in Amazonian Plant Medicine for respiratory issues, fungal infection, energy.

Preparation:

  • Fill a jar with dried Jatoba Bark 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Active liver disease — monitor liver enzymes with long-term use

Amazonian Plant Medicine

Wayusa (Guayusa)

Ilex guayusa

Traditionally used in Amazonian Plant Medicine for energy, focus, digestive issues.

Preparation:

  • Fill a jar with dried Wayusa (Guayusa) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Amazonian Plant Medicine

Jatobá

Hymenaea courbaril

Traditionally used in Brazilian Phytotherapy for respiratory issues, fungal infection, energy.

Preparation:

  • Fill a jar with dried Jatobá 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Active liver disease — monitor liver enzymes with long-term use

Brazilian Phytotherapy

Guaraná em Pó

Paullinia cupana

Traditionally used in Brazilian Phytotherapy for energy, focus, weight loss.

Preparation:

  • Fill a jar with dried Guaraná em Pó 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Brazilian Phytotherapy

Siberian Stone Pine (Kedrovaya Sosna)

Pinus sibirica

Traditionally used in Russian & Siberian Folk Medicine for immune support, respiratory issues, energy.

Preparation:

  • Fill a jar with dried Siberian Stone Pine (Kedrovaya Sosna) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Russian & Siberian Folk Medicine

Kola Nut (Obi)

Cola nitida

Traditionally used in Yoruba & West African Medicine for fatigue, digestive issues, headache.

Preparation:

  • Fill a jar with dried Kola Nut (Obi) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Yoruba & West African Medicine

Igi Obi (Kola Bark)

Cola acuminata

Traditionally used in Yoruba & West African Medicine for fatigue, energy, digestive issues.

Preparation:

  • Fill a jar with dried Igi Obi (Kola Bark) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Yoruba & West African Medicine

Raupō Pollen (Bulrush)

Typha orientalis

Traditionally used in Māori Rongoa for wound healing, nutritional support, digestive issues.

Preparation:

  • Fill a jar with dried Raupō Pollen (Bulrush) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Māori Rongoa

Inanga (Whitebait)

Galaxias maculatus

Traditionally used in Māori Rongoa for nutritional support, wound healing, digestive issues.

Preparation:

  • Fill a jar with dried Inanga (Whitebait) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Māori Rongoa

Wattleseed (Acacia)

Acacia victoriae

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, diabetes.

Preparation:

  • Fill a jar with dried Wattleseed (Acacia) 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:

  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Aboriginal Australian Medicine

Kangaroo Grass Seed

Themeda triandra

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, energy.

Preparation:

  • Fill a jar with dried Kangaroo Grass Seed 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:

  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Aboriginal Australian Medicine

Nardoo (Water Clover)

Marsilea drummondii

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, wound healing.

Preparation:

  • Fill a jar with dried Nardoo (Water Clover) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Aboriginal Australian Medicine

Yam Daisy (Murnong)

Microseris scapigera

Traditionally used in Aboriginal Australian Medicine for nutritional support, digestive issues, energy.

Preparation:

  • Fill a jar with dried Yam Daisy (Murnong) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Aboriginal Australian Medicine

Guayusa

Ilex guayusa

Traditionally used in Andean & Incan Medicine for energy, focus, digestive issues.

Preparation:

  • Fill a jar with dried Guayusa 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Andean & Incan Medicine

Ko (Hawaiian Sugarcane)

Saccharum officinarum

Traditionally used in Hawaiian & Polynesian Medicine for energy, digestive issues, wound healing.

Preparation:

  • Fill a jar with dried Ko (Hawaiian Sugarcane) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Hawaiian & Polynesian Medicine

Malunggay (Moringa)

Moringa oleifera

Traditionally used in Filipino Traditional Medicine for malnutrition, immune support, energy.

Preparation:

  • Fill a jar with dried Malunggay (Moringa) 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:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response
  • Diabetes medications — may enhance hypoglycaemic effect; monitor blood glucose closely

Filipino Traditional Medicine

Coconut (Niyog)

Cocos nucifera

Traditionally used in Filipino Traditional Medicine for antimicrobial, skin health, immune support.

Preparation:

  • Fill a jar with dried Coconut (Niyog) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Filipino Traditional Medicine

Sagot (Water Chestnut)

Eleocharis dulcis

Traditionally used in Filipino Traditional Medicine for fever, digestive issues, respiratory issues.

Preparation:

  • Fill a jar with dried Sagot (Water Chestnut) 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Filipino Traditional Medicine

Chico Bark

Manilkara zapota

Traditionally used in Filipino Traditional Medicine for fever, digestive issues, oral health.

Preparation:

  • Fill a jar with dried Chico Bark 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

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Filipino Traditional Medicine

Cacao (Sacred Cacao)

Theobroma cacao

Traditionally used in Mayan Traditional Medicine for heart health, depression, mood.

Preparation:

  • Fill a jar with dried Cacao (Sacred Cacao) 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)
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Mayan Traditional Medicine

How to Make This

Beet & Ginger Pre-Workout Power Juice

Nitrate-rich juice that improves oxygen efficiency and exercise performance.

Preparation:

  • Juice: 2 beets + 3 carrots + 1 orange + 1 inch ginger + ½ lemon.
  • Drink 1–2 hours before activity.

Dosage:

  • 200 ml 1–2 hours before activity

Western Herbalism

Citrus & Ginger Energy Shot

Quick-acting vitamin C and gingerol combination for acute fatigue.

Preparation:

  • Juice: 2 lemons + 1 orange + 1 inch fresh ginger + pinch cayenne + 1 tsp raw honey.
  • Take as a 100 ml shot.

Dosage:

  • 100 ml shot in the morning

Mediterranean

Maca & Banana Green Smoothie

Adaptogen-loaded energising smoothie for chronic fatigue.

Preparation:

  • Blend: 1 tbsp maca powder + 1 banana + 2 cups spinach + 1 cup coconut water + 1 tbsp almond butter.

Dosage:

  • 300 ml daily

Andean & Incan Medicine

Immune Fortress Juice

A nutrient-dense immune-rebuilding juice combining the most vitamin-C-rich foods on earth, zinc-supporting pumpkin seeds, and anti-inflammatory turmeric — specifically formulated for immune system support.

Preparation:

  • Juice: 1 whole guava (with seeds) + 2 oranges + 1 inch fresh turmeric + 1 inch ginger + 2 tbsp pumpkin seeds (blended separately and strained in).
  • Add a pinch of black pepper.

Dosage:

  • 250 ml daily

African Traditional Medicine

Moringa & Camu Camu Super-Nutrient Shot

Concentrated micronutrient shot targeting the broad nutritional deficiencies common in immune-compromised states, delivering the highest natural concentrations of vitamin C, iron, and antioxidants.

Preparation:

  • Blend: 1 tsp moringa powder + 1 tsp camu camu powder + ½ cup coconut water + squeeze of lemon + ½ tsp raw honey.
  • Stir well or blend briefly.

Dosage:

  • 100 ml shot in the morning

Amazonian Plant Medicine

How to Make This

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:

  1. Combine rose hip and jojoba oils in a small dark glass bottle.
  2. Add vitamin E oil and swirl to mix.
  3. Add all essential oils.
  4. Cap tightly and shake well.
  5. 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

Full guide & log

Bodywork

Acupuncture

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

⏱ 6–12 weekly sessions recommended initially

Full guide & log

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

Full guide & log

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

Full guide & log

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

Full guide & log

Mind & Stress

Meditation

20 min daily

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

Full guide & log

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

Full guide & log

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

Full guide & log

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

Full guide & log

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

Full guide & log

Sleep

Morning sunlight

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

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

Full guide & log

Mind & Stress

Journaling

10–15 min daily reflective writing

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

Full guide & log

Shipibo & Upper Amazonian Shamanism

The Shipibo-Conibo of the Peruvian Amazon practice deep plant cosmology — using ayahuasca, master plant dietas, and hundreds of jungle medicines in ceremonies that interweave song, vision, and healing.

Shipibo & Upper Amazonian Shamanism addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Mayan Traditional Medicine

Mayan h'men healers use copal, pericón, chaya, and rainforest botanicals alongside ceremony and the sacred Tzolk'in calendar — a cosmological system of diagnosis and healing still practiced today.

Mayan Traditional Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Hausa Traditional Medicine

The Hausa people's Boka healers maintain one of West Africa's most systematised oral pharmacopoeias, using baobab, desert date, neem, and tamarind in precise formulas for body and spirit.

Hausa Traditional Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Aboriginal Australian Medicine

The world's oldest continuous healing tradition, spanning 65,000 years, using eucalyptus, tea tree, desert plants, and deep knowledge of Country.

Aboriginal Australian Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Malagasy Traditional Medicine

Madagascar's extraordinary endemic flora — over 80% found nowhere else on Earth — supports a distinct healing tradition using ravintsara, rotra, and kinkeliba with deep Southeast Asian and African roots.

Malagasy Traditional Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Aztec & Mesoamerican Medicine

The Aztec Badianus Manuscript (1552) documents over 184 medicinal plants — epazote, toloache, copal, and cacao — in sophisticated formulas whose legacy lives on in Mexican traditional medicine today.

Aztec & Mesoamerican Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Kazakh & Central Asian Medicine

Rooted in the steppe traditions of the Silk Road, this nomadic healing system uses hardy adaptogenic plants, fermented koumiss, and Turkic ethnobotany passed through generations of traveling healers.

Kazakh & Central Asian Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Filipino Traditional Medicine

Hilot and Albularyo traditions blend indigenous Austronesian plant knowledge with Spanish colonial influence, using lagundi, sambong, and bayabas alongside prayer and hands-on healing.

Filipino Traditional Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Ancient Babylonian Medicine

The world's oldest written medical texts — cuneiform tablets from 2000 BCE — document hundreds of plant remedies including cedar, myrrh, thyme, and henbane at the foundation of Western pharmacy.

Ancient Babylonian Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

East African Traditional Medicine

Across the East African highlands, savanna, and coast, healers use moringa, frankincense, teff, and endemic medicinal plants alongside divination and community ritual.

East African Traditional Medicine addresses energy using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

When to see a doctor

Consult a healthcare provider if your symptoms are severe, persistent, or worsening, or before starting any herbal protocol.

Sunaras provides holistic health education. Always work with a qualified healthcare practitioner.

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