The Just Good Food Blueprint

30/03/2025

So this is what you liver does and how it works when its healthy.

View full lesson: http://ed.ted.com/lessons/what-does-the-liver-do-emma-bryceThere’s a factory inside you that weighs about 1.4 kilograms and runs for 24 hou...

17/03/2025

How Nina Teicholz Exposed the Flaws in Nutrition Science

For decades, we’ve been told that low-fat diets are the key to good health. Saturated fat was demonized, and we were encouraged to replace butter with margarine and red meat with grains and vegetable oils. But what if this advice was based on weak science?

Enter Nina Teicholz, an investigative journalist who spent nearly a decade uncovering the truth behind modern dietary guidelines. Her book, The Big Fat Surprise, challenges everything we thought we knew about fat, heart disease, and nutrition.

🔎 What Did She Discover?
Teicholz found that the science demonizing saturated fat was never strong to begin with. Much of it was based on flawed studies, biased research, and industry-funded campaigns that benefited food companies more than public health.

🔥 The Biggest Takeaways from Her Research:
✅ The fear of saturated fat was based on weak, cherry-picked evidence (largely thanks to Ancel Keys).
✅ Low-fat diets led to an explosion of ultra-processed, high-carb foods—which fueled obesity and metabolic disorders.
✅ Polyunsaturated seed oils (like canola and soybean oil) were pushed as “heart-healthy” despite their inflammatory effects.
✅ Red meat and full-fat dairy are not the enemy and have been unfairly blamed for heart disease.

🚨 Why Does This Matter?
Because millions of people have followed this advice for decades—cutting out nourishing whole foods and replacing them with processed “heart-healthy” alternatives. Meanwhile, rates of obesity, diabetes, and non-alcoholic fatty liver disease have skyrocketed.

💡 The Bottom Line?
It’s time to question the mainstream narrative and look at what the evidence actually says. Teicholz’s work reminds us that real, whole foods—including meat, eggs, and full-fat dairy—have nourished humans for centuries. Maybe the problem isn’t natural fats but the processed, high-carb, industrialized food system we’ve been told is “healthy.”

Have you read The Big Fat Surprise? What are your thoughts on this? Let’s talk! ⬇️

Nina Teicholz is a science journalist, researcher, speaker & author of The Big Fat Surprise. Learn more about her work, plus get nutrition advice and facts.

16/03/2025

How One Man Shaped Decades of Bad Nutrition Advice: The Truth About Ancel Keys

If you’ve ever been told to avoid red meat and replace butter with margarine, you can probably thank Ancel Keys. His influence shaped modern dietary guidelines, but what if I told you his research was based on cherry-picked data that misled an entire generation?

🔎 Who Was Ancel Keys?
Ancel Keys was an American scientist who conducted the Seven Countries Study in the 1950s. His research claimed that saturated fat was the primary cause of heart disease. This led to the widespread demonization of red meat, butter, and animal fats while promoting polyunsaturated seed oils (like canola and soybean oil) as a healthier alternative.

🚨 The Problem? He Ignored Contradictory Data.
Keys selectively included countries that supported his theory and excluded data from places where high-fat diets didn’t lead to heart disease (like France and Switzerland). This cherry-picked study became the foundation for decades of low-fat, high-carb dietary recommendations—despite newer research showing that sugar, refined carbs, and processed seed oils play a much bigger role in metabolic disease.

🍔 The Impact of His Flawed Study:
✅ Red meat and healthy fats were vilified
✅ Low-fat, high-carb diets became the norm
✅ Seed oils replaced traditional animal fats in cooking
✅ The rise of metabolic disorders like NAFLD, prediabetes, and obesity

🔄 Science Is Finally Catching Up
We now know that saturated fat alone does not cause heart disease and that a diet high in processed carbs and industrial seed oils is far worse for metabolic health. Yet, many mainstream nutrition guidelines still cling to outdated advice.

💡 It’s Time to Question the Narrative
If you’ve been struggling with insulin resistance, fatty liver, or metabolic issues, it’s worth looking beyond the old low-fat paradigm. The key isn’t avoiding natural, whole foods like meat and eggs—it’s cutting out the real culprits: processed junk, sugar, and inflammatory seed oils.

Are you still following outdated nutrition advice? Let’s talk in the comments! ⬇️

Ancel Keys’ Seven Countries Study is often cited as proof that the American diet is atherogenic. Yet Keys' methods were unscientific, and the study is fraught with inconsistency and contradiction—so much so that Russell Smith stated, "It is almost inconceivable that the Seven Countries Study was...

26/01/2025

Breaking Free From Limiting Beliefs: It’s Not About Overnight Change

How many times have we told ourselves, “I could never give that up” or “I’ll never be able to do that”? These are the little limiting beliefs that quietly hold us back from making real, meaningful progress—whether it’s about food, fitness, or even our morning coffee.

The thing is, change doesn’t happen overnight, and it doesn’t need to. Just like the person who started with sugar, creamer, and whipped topping and gradually transitioned to a simple cream then milk and finally getting to black coffee, it’s the small, consistent shifts that lead to long-term transformation. It’s not about being perfect or getting it “right” immediately—it’s about being open to possibility and progress.

The key here is mindset. Believing you can make changes, no matter how small, opens the door to growth. Sure, today it might seem impossible to drink black coffee—or to cut back on sugar, or to tackle those bigger health goals—but what if you gave yourself the time, grace, and patience to get there, step by step? You might surprise yourself.

So, let me ask you: What’s one “I could never” belief holding you back? And what’s one small step you could take today to challenge it? Let’s talk about it—you might just inspire someone else to reframe their own limiting belief!

✨ Remember, progress over perfection. It’s your journey, your pace. You’ve got this!

What would your future self thank you for?

Hanging on to limiting beliefs keeps you stuck.

23/01/2025

Why Calories Are BS & Hormonal Health is Key
If you’ve ever been told to just “eat less and move more” to fix your health, let’s hit pause and rethink that narrative, especially if you’re dealing with fatty liver. Counting calories? Outdated. Obsessively dieting? Not the answer. Instead, let’s talk about the REAL drivers of healing: hormonal balance, metabolic flexibility, and smarter food choices.
Fatty liver isn’t just a symptom of overeating—it’s a signal that your body’s systems, especially your liver, are struggling to keep up with the modern world. Here’s how shifting your approach can make a world of difference:
1️⃣ Calories Are Out, Hormonal Health Is In
The old-school calorie model doesn’t address what your body really needs to heal. Your liver plays a critical role in processing toxins, managing blood sugar, and regulating hormones. Overloading it with toxins (processed foods, bad oils, and chemicals) throws everything out of whack—leading to fat buildup in the liver. Fixing this means addressing the root causes, not micromanaging calories.

2️⃣ Detox the Right Way
Our modern environment is filled with hormone disruptors that mimic oestrogen and wreak havoc on your liver and overall health. These toxins can slow down your body’s natural ability to burn fat and heal. Supporting your liver with whole, nutrient-dense foods—like leafy greens, cruciferous vegetables, and high-quality proteins—creates the perfect environment for repair.

3️⃣ The Magic of Metabolic Switching
Your body has two metabolisms: sugar-burning and fat-burning. Most people are stuck in sugar-burning mode, relying on constant snacks and carb-heavy meals. But when you activate your fat-burning (ketogenic) metabolism through fasting and reducing carbs, your body starts to use stored fat for energy. This is key for reversing fatty liver, as it reduces the fat stored in and around your liver.

4️⃣ Keto Adaptation Encourages Natural Fasting
Here’s the beauty of becoming keto-adapted: once your body gets used to burning fat for fuel, you’ll naturally start to experience hunger differently. No more blood sugar crashes or constant cravings. Instead, your body intuitively signals when it’s truly time to eat. This makes fasting effortless—it’s not about deprivation, but about tuning in to what your body actually needs.
Fasting also gives your liver the break it needs to focus on repair. Instead of constantly processing food, it can work on clearing out toxins, reducing inflammation, and regenerating itself. This combination of fasting and nutrient-dense eating creates the perfect storm for healing fatty liver.

5️⃣ Variety is Key
Your body relies on a wide range of nutrients to function at its best. Incorporating a variety of whole, unprocessed foods ensures you’re getting the key vitamins and minerals needed to support liver health. Instead of eating the same meals every day, experiment with seasonal produce, quality proteins, and healthy fats to give your body the building blocks it needs.

7️⃣ Take Back Control of Your Health
At the heart of reversing fatty liver is empowerment. It’s not about perfection or following a rigid diet—it’s about understanding how your body works and giving it the tools to heal. By becoming metabolically flexible and focusing on intuitive eating, you’ll not only reverse fatty liver but also feel more energised, confident, and in control.

Your health isn’t a one-size-fits-all journey, and your liver deserves more than quick fixes. By focusing on hormonal balance, metabolic switching, and nourishing your body, you can give your liver the reset it needs and finally leave calorie-counting behind.

Are you ready to break free from the calorie myth and support your body in the way it truly needs? Let’s talk about how you can get started! Drop your thoughts or questions below I’d love to hear from you. 🌿

22/01/2025

💪🌿 7 Key Strategies to Reverse Fatty Liver Disease and Prediabetes

Here are 7 Key Strategies for a Healthier You.
If you’re dealing with fatty liver disease and/or prediabetes, it’s time to focus on solutions that tackle the root cause. The good news? Small, sustainable lifestyle changes can make a big difference. Let’s dive into seven powerful strategies to get your health back on track! 🚀

🍳🥦 Master Blood Sugar Management
Reduce sugar and processed carbs to prevent glucose spikes.
Swap out bread and pasta for non-starchy veggies like spinach, zucchini, and broccoli.

⚖️🍗 Reduce Inflammation Naturally
Avoid processed foods, seed oils, and added sugars.
Focus on anti-inflammatory foods like salmon, avocados, olive oil, and leafy greens.

🌱🦠 Support Hormonal Balance
Stabilise insulin levels with protein and healthy fats.
Incorporate foods like eggs, chicken, and fatty fish to support fat-burning.

✅✨ Heal Your Gut, Heal Your Liver
Prioritise whole, unprocessed foods and cut out irritants like sugar and refined grains.
Add probiotic-rich options like sauerkraut, kimchi, and unsweetened Greek yoghurt.

🔥🥓 Keep It Sustainable
Skip extreme diets and focus on small, achievable lifestyle changes.
Start with simple habits like meal planning, cooking at home, and staying hydrated.

🥑🐟 Encourage Fat Adaptation
Reduce carbs to help your body switch to burning fat for fuel.
Add fat-friendly foods like eggs, nuts, seeds, and oily fish to your meals.

🍯🚫 Eliminate Hidden Sugars
Check labels for sneaky sugars in granola bars, flavoured yoghurts, seasonings and sauces .
Focus on whole, unprocessed foods to avoid sugar traps create your own seasonings and sauces with dried herbs and spices!.

If this feels overwhelming, or you’re not sure where to start, I’m conducting a research project to better understand the challenges women face when trying to reverse fatty liver and inflammation.

🌟This isn’t a sales pitch—just a chance to share your story and help me uncover what’s truly working for real people. If you’d like to be part of this, let me know—I’d love to hear from you!
Take the First Step Toward a Whole New Life
✍🏼 Your invitation to rewrite your health story starts here - https://calendly.com/rewrite-your-health-story/30min

15/01/2025

Can a Keto Diet Heal Your Liver? This Study Reveals the Truth About NAFLD and the Ketogenic Diet

Think keto is bad for your liver? Think again! This study reveals how the ketogenic diet not only reduces liver fat but also boosts metabolic health and fights inflammation. Here are 12 findings.

1️⃣ Reduction in Liver Fat: The ketogenic diet significantly reduces liver fat by restricting carbohydrates and promoting fat as an energy source.

2️⃣ Improved Insulin Sensitivity: The diet enhances whole-body insulin sensitivity, lowering the risk of type 2 diabetes.

3️⃣ Mitochondrial Efficiency: Increased mitochondrial activity and efficiency in the liver help metabolise fat effectively.

4️⃣ Lower Triglycerides: Triglyceride levels in the liver decrease, reducing inflammation risks.

5️⃣ Fat Oxidation: Enhanced fat oxidation leads to energy use rather than storage.

6️⃣ Reduced Lipogenesis: The diet suppresses de novo lipogenesis (conversion of carbs to fat), a major contributor to liver fat.

7️⃣ Improved Liver Function: Markers of liver health improve, reducing the progression of NAFLD.

8️⃣ Weight Loss Benefits: Associated weight loss helps combat metabolic syndrome.

9️⃣ Reduced Inflammation: The diet reduces liver inflammation, preventing further damage.

🔟 Gut Health Connection: Changes in gut microbiota may support liver health.

1️⃣1️⃣ No Muscle Loss: Lean muscle mass is preserved despite significant fat loss.

1️⃣2️⃣ Sustained Results: Benefits persist with adherence, highlighting its long-term potential.

For further details, explore the full study here.
👇🏼
https://pmc.ncbi.nlm.nih.gov/articles/PMC7132133/?fbclid=IwZXh0bgNhZW0CMTEAAR03ZhNOh5uOGvNXGtosc_VkhVt-zBRjjzD4BEPUoAehRv07JiXDJIY1tJM_aem_GhBBHEgOa4JO8TNeTjy9eA

Ketogenic diet is an effective treatment for nonalcoholic fatty liver disease (NAFLD). Here, we present evidence that hepatic mitochondrial fluxes and redox state are markedly altered during ketogenic diet-induced reversal of NAFLD in humans. ...

14/01/2025

Are you scared, frustrated confused and anxious about what to eat and your NFALD diagnosis?

💫Understanding Your Liver and How to Heal It

The liver is an incredible organ. It works hard to filter toxins, store energy, and break down fats and sugars. What makes it even more amazing is its ability to heal and regenerate itself. Even if part of your liver is damaged, it can grow back and recover if you give it the care and support it needs. Think of this diagnosis as a wake-up call or an invitation to live better, not a life sentence.

💫What Causes Fatty Liver?

Fatty liver develops when too much fat builds up in your liver, usually from eating too many refined and processed carbohydrates (like white bread, pasta, sugary drinks, and takeout). These foods spike your blood sugar and insulin, which tells your body to store fat. Over time, fat accumulates in the liver, leading to Non-Alcoholic Fatty Liver Disease (NAFLD).

💫What Won’t Fix It

There’s no magic pill, one recipe, or quick hack to reverse fatty liver. Healing your liver requires consistent lifestyle changes. Over-exercising while overweight can actually make things worse by raising cortisol (the stress hormone), increasing inflammation, and slowing down your liver’s healing process. Healing isn’t about extremes; it’s about balance.

💫Steps to Start Healing Your Liver
1. Support Your Liver with Simple Changes:
• Before each meal, drink a glass of water with 2 teaspoons of apple cider vinegar. This can help balance blood sugar and improve digestion.
• Start meals with a salad topped with your favourite protein (like chicken, tuna, or eggs). Dress it with a mix of olive oil, lemon juice, garlic, and a pinch of salt for flavour and healthy fats.
2. Cut Back on Refined and Processed Foods:
• If your diet has relied on convenience meals and takeout, things will not improve without change. Yes, cooking will feel inconvenient at first, but it’s necessary for healing. You don’t have to be a gourmet chef—just start with simple meals made from whole ingredients.
3. Choose Nutrient-Dense Foods:
• Replace refined carbs with non-starchy vegetables like broccoli, spinach, or cauliflower.
• Add healthy fats like olive oil, avocado, nuts, and seeds. These reduce inflammation and help your liver recover.
• Include high-quality proteins like eggs, fish, chicken, or lean beef to repair and nourish your body.
4. Move Gently:
• Start with walking or light stretching rather than intense workouts. This helps reduce inflammation and supports metabolic health without overwhelming your body.

💫The Hard Truth About Convenience Foods

If your diet has depended on convenience meals, fast food, or takeout, it’s time for a change. Continuing to eat this way will only make things worse. Cooking at home isn’t just an inconvenience—it’s a necessity for healing. You don’t have to love it, but taking the time to prepare simple, nourishing meals is the most effective way to heal your liver and feel better.

💫The Liver is Forgiving

The liver is remarkable in its ability to heal when you give it the right tools:
• Hydration: Drink plenty of water to help your liver flush out toxins.
• Nutrition: Focus on whole, nutrient-dense foods to reduce fat and inflammation.
• Consistency: Small, consistent changes make a big difference over time.

This Diagnosis is an Opportunity

This is your chance to turn things around. Healing your liver will take time, patience, and effort, but the rewards—a healthier body, more energy, and better overall well-being—are worth it. You don’t have to be perfect; just take the first step.

Need Help?
I specialise in helping people reverse fatty liver and pre-diabetes with simple, sustainable steps.
If anyone else needs help, recipes, or encouragement to get started. Send me a message or comment below with ❤️

If this feels overwhelming, or you’re not sure where to start, I’m conducting a research project to better understand the challenges women face when trying to reverse fatty liver and inflammation. This isn’t a sales pitch—just a chance to share your story and help me uncover what’s truly working for real people. If you’d like to be part of this, let me know—I’d love to hear from you! Your invitation to rewrite your health story starts here - https://calendly.com/rewrite-your-health-story/30min

13/01/2025

Why BMI Is Overrated: Let’s Talk About What Really Matters for Your Health

We’ve all seen those Body Mass Index (BMI) charts 📊, and maybe even felt judged by a single number. But here’s the truth: BMI is outdated and tells us almost nothing about overall health.

Originally created in the 1830s as a statistical tool—not a health indicator—BMI doesn’t account for body composition 💪, fat distribution, or lifestyle factors. It’s a “one-size-fits-all” approach in a world where health is far more complex and personal.

Here’s why it’s irrelevant:
• Muscle vs Fat 🏋️‍♀️: Someone with a lot of muscle could be classified as “overweight” or “obese” by BMI, even if they’re in excellent health.
• Fat Distribution Matters 🫀: Carrying excess fat around your organs (visceral fat) is more harmful than fat under your skin. BMI doesn’t show this.
• Metabolic Health Isn’t Visible 🔬: You can have a “normal” BMI and still struggle with fatty liver, insulin resistance, or prediabetes.

What actually matters is focusing on metabolic health 🥗, nutrient-dense eating 🥑, and how your body feels and functions 💡. Tools like body composition scans, blood sugar tracking, and noticing energy levels give a much clearer picture of your health than a single number on a chart.

The goal isn’t a “perfect” BMI—it’s creating sustainable habits that support your well-being 🙌. If you’ve ever been discouraged by BMI, remember your health is so much more than a number.

How has BMI shaped the way you think about your health? Does it reflect your true progress? 💬

05/01/2025

What the F Is Moderation Anyway?

Let’s get real for a second. If you’ve ever been newly diagnosed with a metabolic disorder like prediabetes, insulin resistance, or non-alcoholic fatty liver disease, you’ve probably heard the magical phrase: “Just eat in moderation.” 🙄✨ It sounds so simple, doesn’t it? So reasonable. So… smug.

But here’s the thing—what the hell is moderation? 🤔 Is it one biscuit? Two? Half a pizza instead of a whole one? A glass of wine but not the bottle? And who decides what this mythical “moderation” looks like for your body?

The truth is, “moderation” is a cop-out. 🚩 It’s a vague, one-size-fits-all platitude that completely ignores the reality of metabolic disorders and the uphill battle of trying to reclaim your health. 💪 For those of us facing these challenges, moderation is a pitfall because:

1️⃣ It Lacks Clarity
When you’re new to this journey, you’re looking for guidance. Real, actionable advice—not nebulous terms that leave you guessing. Moderation is a word that says everything and nothing at the same time. 🌀

2️⃣ It’s Elitist
Let’s call it what it is. 🗣️ The people preaching “moderation” often don’t understand the stakes. They’re not living with the same daily struggles of balancing blood sugar levels, fighting cravings, and rewiring years of habits. 🤷‍♀️ It’s easy to preach moderation when you’re not metabolically challenged.

3️⃣ It’s a Recipe for Failure
Moderation assumes a level of control that many of us simply don’t have when starting out. 🚫 For those with insulin resistance, one “moderate” indulgence can spiral into cravings and set you back days. Moderation doesn’t account for the science of how your body works. ⚖️

4️⃣ It’s Dismissive
“Just eat in moderation” is the diet culture equivalent of “thoughts and prayers.” 🙏 It’s a throwaway line that shifts the responsibility back onto you without offering any real help.

So, what should we focus on instead?
🌟 Intention, awareness, and sustainability.
Choose nutrient-dense foods that support your body.
🥗 Learn how your body responds to certain foods and movements.
💪 Build a foundation of habits that make you feel strong, stable, and healthy—not confused and overwhelmed. 💡

If you’ve ever been frustrated by the word “moderation,” I’d love to hear your story. 💬 I’m gathering experiences from people navigating metabolic disorders as part of a research project to create better tools and strategies for long-term success.

💌 Your invitation to rewrite your health story starts here:
👉 https://calendly.com/rewrite-your-health-story/30min

04/01/2025

🌟 Why Does Everything Hurt? Understanding the Link Between Fatty Liver, Prediabetes, Autoimmune Disorders, and Inflammation
Have you ever wondered why you feel so much pain, or why moving feels harder than it used to? If you’ve been diagnosed with non-alcoholic fatty liver disease (NAFLD), prediabetes, or even an autoimmune disorder, the answer could lie in the inflammation happening inside your body. What many people don’t realise is that these conditions are deeply connected, often fueling each other and making symptoms—like aching joints, fatigue, brain fog, and stubborn weight gain—worse.

🔍 Here’s what’s happening:
NAFLD develops when excess fat builds up in your liver. Over time, this fat causes oxidative stress and inflammation. Insulin resistance, which often goes hand-in-hand with prediabetes and NAFLD, worsens the issue by disrupting blood sugar levels and further increasing fat storage in the liver.

Autoimmune disorders can also add to the inflammation, as your immune system is already in overdrive. The result? A cycle of chronic inflammation that can make you feel tired, achy, and unwell.

🔄 The Cycle of Inflammation:
Fat builds up in the liver, causing oxidative stress.
Insulin resistance makes it harder for your body to use glucose properly, increasing blood sugar spikes.
Inflammation spreads, making symptoms like fatigue, joint pain, and brain fog worse.
🍽 How to Break the Cycle
The best way to calm inflammation and support healing is by focusing on nutrient-dense, anti-inflammatory foods that stabilise blood sugar and reduce stress on your liver.

✅ What to eat:

High-quality protein: Eggs, lean meats, oily fish, and poultry.
Healthy fats: Avocado, olive oil, and nuts.
Non-starchy vegetables: Broccoli, spinach, cauliflower, and zucchini.

🚫 What to avoid:

Processed carbs like bread, pasta, and cereals.
Sugary drinks and snacks.
Foods marketed as “healthy” but packed with hidden sugars or inflammatory ingredients.

🛠 It’s About Progress, Not Perfection
This isn’t about crash diets or cutting out everything overnight. It’s about understanding how the foods you eat either feed inflammation or help your body heal. Small, intentional changes can have a massive impact over time.

I’ve been on this journey myself, learning how to heal from fatty liver while dealing with inflammation and metabolic issues. Once I shifted my focus to eating foods that truly nourished my body, my energy came back, my pain eased, and I felt like myself again.

💬 Are you ready to Rewrite Your Health Story?
If this feels overwhelming, you’re not alone. Healing is possible, and it starts with understanding the connection between your liver, blood sugar, and inflammation. Every small step matters!

If this feels overwhelming, or you’re not sure where to start, I’m conducting a research project to better understand the challenges women face when trying to reverse fatty liver and inflammation. This isn’t a sales pitch—just a chance to share your story and help me uncover what’s truly working for real people. If you’d like to be part of this, let me know—I’d love to hear from you! Your invitation to rewrite your health story starts here - https://calendly.com/rewrite-your-health-story/30min