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Over the 7 years I have been learning, studying nutrition, I've had to rethink many aspects of nutrition that I thought were simple and straightforward. What we eat and even the chemicals we put on our skin have profound effects on our health, and we often underestimate how food impacts our body. One such topic where my understanding and views have evolved is vitamin D —often seen as a simple supplement with seemingly only positive effects. However, it’s not that simple. This article summarises the insights from a recent ZOE podcast featuring experts Professor Tim Spector and Dr. Federica Amati. Photos sources: Pixabay Vitamin D- The Sunshine Vitamin, or Something Else? Vitamin D has been dubbed "the sunshine vitamin," playing a crucial role in maintaining health, particularly in bone growth, immune function, and reducing inflammation. One billion people globally are said to have low levels of vitamin D. It’s no surprise that so many people reach for supplements. Governments worldwide recommend taking vitamin D pills for at least half of the year. In the UK, the suggested daily amount is 400 IU (international units), while in the US, it's 600 IU. But what if we're getting it wrong? As also pointed out in the ZOE podcast, vitamin D isn’t even technically a vitamin— it’s a steroid hormone . Our body can produce it through sunlight exposure, which differentiates it from real vitamins, such as, B and C vitamins, that we must obtain solely from food. Also, our genes determine how much vitamin D our body needs, uses- so it's not the same level for everyone. Too Much of a Good Thing? In recent years, concerns have arisen about people consuming excessive amounts of vitamin D, which can lead to toxicity. Some studies show that individuals taking large doses—up to 5,000 IU or more a day—are at higher risk for fractures and falls. Unlike water-soluble vitamins like vitamin C or B, excess vitamin D isn't flushed out of the body but accumulates, which can lead to nerve and muscle issues. The takeaway from the podcast was clear: overdosing on vitamin D can be harmful, and it's important to balance intake through diet, sun exposure, and supplements carefully. The real confusion lies in the recommendations themselves. Blood levels of vitamin D vary widely from country to country, and experts, including Professor Spector, question whether these guidelines have become inflated without sufficient evidence. For example, in the US, a blood level of 28 ng/mL is deemed optimal, while in the UK, it's 12 ng/mL. Yet there's no conclusive proof that higher levels are better. As a result, many people are supplementing without understanding whether and how much they need it. How Do We Get Vitamin D? Vitamin D can be obtained from three sources: sunlight, food, and supplements. The body is designed to produce enough vitamin D from sun exposure, but lifestyle factors (spending a lot of your daily life indoors) and geographical location can limit this. Foods such as oily fish (herring, mackerel), mushrooms, eggs and dairy products are good sources of vitamin D, but they are rarely enough to meet the daily requirement. Below are some of the foods that are highest in vitamin D ( per 100g serving ): Smoked lampreys- 90mcg (3600 IU of vitamin D) Canned cod liver- 54 mcg (2160 IU) Smoked or cooked eel- 36 mcg (1440 IU) Cooked salmon- 29 mcg (1152 IU) Cooked mackerel- 28mcg (1120 IU) Cooked trout- 28mcg (1120 IU) Canned sardine- 12 mcg (480 IU) Chanterelles, cooked- 6.9 mcg (276 IU) Fried egg- 5.8 mcg (232 IU) Caviar (red and black)- 5.8 mcg (232 IU) Tuna, canned, in brine- 5.6 mcg (224 IU) Salted herring- 8.3 mcg (332 IU) Cooked beef liver- 1.6 mcg (64 IU) Fortified cow's milk, fat content 2.5%- 1 mcg (40 IU) ( source: Nutridata ) An important note here is that the daily recommended portion size of oily or very oily fish to consume is 30-45g. It's critical to remember that getting outside and exposing your skin to the sun on a daily basis is the best you can do—even for just 15 to 20 minutes a day without sunscreen during the non-peak UV hours (before 10am and after 4pm)—can naturally boost your needed vitamin D levels. Supplementing: Who Needs It? Certain groups do benefit from vitamin D supplements, particularly those with health conditions such as Crohn's disease, multiple sclerosis or cancer. Trials like the VITAL study have shown improved outcomes in patients already diagnosed with certain diseases when taking vitamin D. However, this doesn’t mean the general population should rush to the store for high-dose D-vitamin supplements. People living in the Northern Hemisphere often experience lower levels of sunlight during the winter months due to the angle of the sun and shorter daylight hours, which significantly reduces their body’s ability to produce vitamin D. As a result, individuals in these regions can be at risk of vitamin D deficiency. So supplementing with vitamin D during the winter months may help to maintain adequate levels. But it's best to get your blood levels checked first (your family doctor can order it or you can go to your closest lab yourself (like Synlab in Estonia) and then determine with your doctor if, how much and for how long you should supplement. Vitamin D deficiency is rare in healthy individuals with an active outdoor lifestyle and balanced diet, but for those at risk—such as older adults or people with limited sun exposure—supplementation could be beneficial. As per general guidelines optimal levels of D-vitamin in the blood are 76-99, ideal levels 100-150. More than 150 is not necessary and over 251 can cause toxicity in the body. Conclusion: Reevaluate Your Supplementation In a world where we're often looking for quick fixes, vitamin D supplements might seem like an easy way to boost your health. However, as highlighted in the ZOE podcast, it’s vital to remember that vitamin D is not a cure-all and over-supplementing can lead to toxicity. It's best to focus on getting your vitamin D from regular exposure to the sun during non-peak UV hours, from a balanced diet and supplementing only when needed. For those curious about the latest science behind vitamin D, I encourage you to check out the full ZOE podcast episode  with Professor Tim Spector and Dr. Federica Amati, where they dive deep into the complexities of this so-called “vitamin.” References: VITAL Trial on Vitamin D National Health Guidelines on Vitamin D for the UK National Health Guidelines for Vitamin D in the US Public Vitamin D recommendations in Estonia If you are someone looking to improve your nutrition, lose or gain weight following a healthy balanced diet, but don't know where to start, do reach out to me for nutrition counseling at info@katrinpeo.com .

In today's modern world, it can feel overwhelming to understand what's truly safe to consume or use in our daily lives. Over the past few decades, our food and environment have changed significantly, particularly in the amount of industrial chemicals and additives that have found their way into our water, food supply, and personal care products. Estimates suggest that over 10,000 chemicals  are intentionally added to food products globally. These include preservatives, flavour enhancers, colorants (food dyes), emulsifiers, stabilisers, artificial sweeteners etc. However, it's important to note that in addition to these intentional additives, food can also contain unintentional contaminants such as pesticide residues, packaging materials, or environmental pollutants like PFAS (per- and polyfluoroalkyl substances). I listened yesterday a podcast from Max Lugavere, where he interviewed Dr. Yvonne Burkart , a board-certified toxicologist with over 15 years of experience specialising in environmental health, chemical safety, and human health risk assessment. This is what triggered me to write the below article to share what I learnt from this particular podcast as well as from elsewhere over the years and what I practiced myself and with my family in order to reduce toxic burden. Making intentional, step-by-step choices, you can reduce your exposure to harmful chemicals and improve your overall well-being. The Growing Concern with Industrial Additives Industrial additives in food and water are substances introduced during production to enhance appearance, extend shelf life, or improve taste. However, these chemicals can lead to a range of health issues, from hormone disruption to inflammation, and even chronic diseases. Dr. Yvonne Burkart stresses that many of these chemicals, have no long-term safety studies, and yet, they’re pervasive in what we consume daily. Max Lugavere’s interview with Dr. Burkart also highlighted alarming concerns about chemicals like PFAS (per- and polyfluoroalkyl substances), which are known as "forever chemicals" because they persist in the environment and our bodies. PFAS are found for example in food packaging, water supplies, and also in non-stick cookware. These substances are linked to various health problems, including immune system suppression, liver damage, and even cancer. Health Risks of Industrial Additives Some of the known health issues related to industrial additives include: Endocrine Disruption : Chemicals like BPA and phthalates, found in plastic packaging and food containers, interfere with hormone regulation. These chemicals mimic hormones like oestrogen, disrupting body's natural balance and potentially leading to reproductive issues, thyroid dysfunction, and metabolic disorders like obesity and diabetes. Inflammation & Autoimmune Diseases : Additives in processed foods, such as emulsifiers and preservatives, can disrupt gut microbiome, cause digestive issues like bloating and constipation, triggering inflammation and increasing the risk of autoimmune conditions, such as Crohn's disease. You can learn more about the food additives in this article . Allergies and Sensitivities : Certain food additives, such as artificial colourings, preservatives (e.g., sulphites), and flavour enhancers (e.g., MSG), are known to trigger allergic reactions, food sensitivities, and symptoms like headaches, hives, or respiratory issues, especially in sensitive individuals or children. Neurological Damage : Heavy metals like lead and mercury, sometimes found in water or food sources contaminated during processing or packaging, can lead to neurological damage. Prolonged exposure to these metals can impair brain development in children and cause memory problems, cognitive decline, and mood disorders in adults. Behavioural and Mental Health Issues : Additives can affect the central nervous system, brain chemistry, and neurotransmitters, which can contribute to hyperactivity, anxiety, and depression. Inflammation triggered by additives may also play a role in these mental health issues. Since chronic low-level inflammation is associated with both ADHD and depression, the consumption of additives that promote inflammation could exacerbate these conditions. Carcinogenic Risks : Certain industrial additives have been linked to cancer. For instance, nitrates and nitrites used in processed meats as preservatives can form nitrosamines, which are known carcinogens. Other chemicals like aspartame and BHA (butylated hydroxyanisole), used as artificial sweeteners and preservatives, respectively, have been associated with cancer in animal studies, though human research is still ongoing. Step-by-Step: How to Detoxify Your Life The good news is that you don’t have to overhaul your entire lifestyle overnight. Small, sustainable changes can make a big difference over time. Here’s how to get started: 1. Make Better Food Choices Start with Fresh, Local Produce : Opt for locally sourced, seasonal, organic foods whenever possible to reduce your exposure to pesticides and chemicals used in industrial farming. Use the Environmental Working Group's (EWG) Dirty Dozen and Clean 15 when you purchase berries, fruits and vegetables : The Dirty Dozen list highlights fruits and vegetables with the highest pesticide residues, while the Clean 15 lists those with the least. Focus on buying organic for the Dirty Dozen, and prioritise cleaner options for the rest. Avoid Ultra-Processed Foods : Processed foods are typically packed with additives, artificial flavours, and preservatives. Choose whole, unprocessed foods as much as possible. Make sure you familiarise yourself how to read product labels, so you can make informed and better choices for your health. You can find guidelines how to read product labels from here . Natural Detoxification : Our bodies naturally detoxify through key organs like the liver, kidneys, skin, lungs, and digestive system, which work together to eliminate toxins and waste products. The liver filters harmful substances from the blood, breaking them down for excretion, while the kidneys flush out toxins through urine. To support these natural detox processes, consuming foods rich in antioxidants, fibre , and essential nutrients is crucial. Leafy greens, cruciferous vegetables (like broccoli and cauliflower), citrus fruits, and berries help neutralise toxins, while foods high in fibre- such as whole grains, legumes, and seeds- promote efficient digestion and waste removal. Water, green tea , and lemon water are excellent for hydrating and supporting kidney function, helping flush out toxins from the body. Engaging in regular physical exercise that makes you break a sweat, as well as using a sauna, are excellent ways to support detoxification. A key detoxifier in the body is glutathione, often called the master antioxidant, and its production increases with exercise. To naturally boost glutathione levels, it's essential to get quality sleep, engage in both aerobic and weight-bearing exercise, and consume sulfur-rich foods like cauliflower, broccoli, Brussels sprouts, garlic, and onions. Glutathione is composed of the amino acids cysteine, glutamate, and glycine, which the body synthesises from a variety of foods. These include protein-rich sources like beef, chicken, fish, eggs, dairy, lentils, legumes, and whole grains like oats and barley, as well as nuts, seeds, leafy greens, seaweed, salmon, soy, and mushrooms. A balanced diet with these foods ensures the body has what it needs to produce glutathione and maintain optimal detoxification. Learn in this article how you know your body is in need for a detox . 2. Water Quality: Filter Tap Water, Don’t Rely on Bottled Water Why Tap and Bottled Water (in plastic) Are Not Ideal : Tap water can contain contaminants like chlorine, fluoride, heavy metals, residues of pharmaceuticals etc while bottled water often leaches microplastics and chemicals from its packaging. If you purchase bottled water, best is to buy in a glass bottle. If you are travelling, carry an empty water bottle along and fill it up with filtered water where you have access to it. If you don't have access to any other water than water in plastic bottle in the stores, try and purchase the water in a stronger plastic as stronger plastic bottles are often made from polyethylene terephthalate (PET) or high-density polyethylene (HDPE). These materials are more durable, less likely to degrade quickly, and have a lower risk of chemical leaching. Softer plastic bottles are typically made from low-density polyethylene (LDPE) or contain plasticisers like phthalates. These chemicals help make the plastic flexible but can leach into the water, especially when exposed to heat or sunlight. Phthalates are known endocrine disruptors, which can interfere with hormone function and may pose health risks. Use a Water Filter : While municipal water is treated to meet safety standards, it doesn’t remove all potential pollutants. A water filter can help reduce or eliminate these contaminants, providing cleaner, safer water for drinking and cooking. I personally have been using Aquaphor water filter at home. 3. Reassess Your Skincare Routine The Skin Absorbs What You Put On It : Many people don’t realise how much of what they apply to their skin is absorbed into the bloodstream. Ingredients like parabens, phthalates, and synthetic fragrances can disrupt hormones and increase toxic load in the body. Switch to Natural Products : Look for skincare brands that use organic, non-toxic ingredients. Check labels and avoid products that contain harmful chemicals like sulphates and formaldehyde-releasing preservatives. Environmental Working Group has a databased called Skin Deep with over 115,000 evaluated beauty products- they help you to review your existing beauty products and make better choices with your next purchase. I personally use pure shea-butter and cold-pressed sesame seed oil to moisturise my skin for years now. Whenever I feel, I also add a drop or two essential oils to the moisturiser depending on what natural scent I feel like having around me. You can find more about which essential oils are good for skin health from here . 4. Clean Your Home, Clean Your Air Ditch Toxic Cleaning Products : Conventional cleaning products often contain harsh chemicals that affect indoor air quality and pose health risks. Opt for natural alternatives like, plain water, vinegar, baking soda, lemon juice concentrate and plant-based cleaners. Essential oils like lemon, tea tree and orange are all good to use either as anti-bacterial, anti-fungal or tackling greasy jobs in the kitchen. Burning Candles At Home : Candles, particularly those made from paraffin wax, can release harmful chemicals when burned. Paraffin is a byproduct of petroleum, and when it burns, it emits substances like benzene and toluene, both of which are known carcinogens. Additionally, many candles contain synthetic fragrances, which can release volatile organic compounds (VOCs) into the air, leading to indoor air pollution. These chemicals may cause respiratory issues, headaches, or exacerbate conditions like asthma. Candles with lead-core wicks can also release toxic heavy metals, which are harmful when inhaled. Opt for candles made from beeswax, soy wax, or coconut wax. Avoid synthetic fragrances. Instead, choose candles scented with essential oils. Ensure the candles have wicks made from cotton or wood. Improve Ventilation : Indoor air can be more polluted than outdoor air due to chemicals from household items. Increase airflow in your home by regularly opening windows and using air purifiers. We are personally using Coway air purifier at home. Conclusion: Small Steps for Big Health Gains Dr. Yvonne Burkart emphasises that detoxifying your life is not about doing everything at once, but rather making conscious, gradual improvements. Begin by focusing on the areas that feel manageable to you—whether it’s food choices, water quality, or cleaning up your skincare routine. By taking small, consistent steps, you can significantly reduce your exposure to industrial additives and other harmful chemicals, while supporting your body’s natural detoxification processes. By empowering yourself with knowledge and making mindful decisions, you can safeguard your and your family's health and well-being for the long term.

These delicious lentil muffins are packed with protein and fibre, making them a perfect nutrient-dense healthy dessert. The recipe contains no flour, relying on lentils, eggs, and hazelnuts as the primary sources of protein, while linseeds, chia seeds, psyllium husks, and cacao add a good dose of fibre. Protein-Packed Chocolate Lentil Muffins with Hazelnuts Ingredients : 150g cooked lentils (When I have no time to cook lentils, I purchase steamed lentils ready to use- this one is available to buy in Estonia ) 3 eggs 40g of butter 20g psyllium husks 20g crushed linseeds 20g chia seeds 20g cacao powder 50g dark chocolate, chopped (I use Bitter chocolate (with 87% cacao content), but you can use also with 70% cacao content- dark chocolate is healthier). 1 medium banana (about 120g), grated 1-2 tbsp honey (this depends whether you like a bit sweeter batter) 40g hazelnuts, chopped 1-2 tbsp coconut sugar (this depends whether you like a bit sweeter batter) 1 tsp baking powder ½ tsp baking soda ¼ tsp salt Vanilla extract to taste Instructions : Preheat the oven to 180°C (350°F) and line a 12-cup muffin tin with paper liners or use silicon muffin cups (I use the latter ones as they are easy to pop the muffins out, don't require greasing) In a large bowl, grate the banana and mix it with melted butter, honey and coconut sugar until smooth. Add the cooked lentils and eggs, and blend together using a hand mixer or blender until well combined. In a separate bowl, mix the psyllium husks, crushed linseeds (I use coffee grinder for grinding the seeds), chia seeds, cacao powder, baking powder, baking soda, and salt. Gradually fold the dry ingredients into the wet ingredients until well incorporated. Gently stir in the chopped hazelnuts and dark chocolate pieces. Spoon the batter into muffin tin or silicon muffin cups. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. Let the muffins cool for a few minutes before transferring to a wire rack or plate to cool completely. Enjoy these nutritious lentil muffins as a fibre-rich and protein-packed dessert! ​ You can find more healthy muffin recipes in my blog .

In today’s world, ultra-processed foods (UPFs) are making up an increasing share of diets globally, contributing to various health issues due to their high sugar, salt, and unhealthy fat content. For example, in the UK, ultra-processed foods contribute around 66% of calorie intake among adolescents , highlighting their prevalence among younger generations​. The global shift toward highly processed foods means that even the average grocery store has become a challenging environment to navigate for those aiming to make healthier food choices. In this article I aim to offer practical steps for making healthier daily food choices, from selecting minimally processed whole foods to adopting better food preparation methods. Whether it’s choosing whole fruits over juices, opting for whole grains, or understanding the health impact of different food groups, these small changes can support overall well-being in a fast-paced world filled with convenience foods. Photo source: Pixabay Making the Most of Vegetables Vegetables are nutrient-dense foods that are best enjoyed in their natural form as much as possible depending on the vegetable, either raw, steamed, boiled, or baked. Shorter cooking times help preserve vitamins and minerals, so aim to cook vegetables for the minimum time required to soften them. Drizzle some extra-virgin olive oil on vegetables before eating to better absorb the vitamins. Aim to have half of your plate at every meal filled with raw and cooked vegetables. Including fermented vegetables  (like sauerkraut, kimchi, pickles) in your diet, ideally 1-2 tablespoons daily, supports your gut health with beneficial probiotics. Adding Legumes Regularly Legumes, such as beans, peas, lentils, and chickpeas , are excellent plant-based protein and fibre sources. If you buy the beans and peas raw, they should be soaked and thoroughly cooked before consumption to improve digestibility. You can purchase already steamed or boiled beans and lentils from the store, which are ready to eat- read the product label though to avoid unnecessary ingredients. Aim to eat legumes 3-4 times a week. Incorporating Mushrooms Weekly Mushrooms offer a variety of vitamins, minerals, and antioxidants, supporting overall health. Consuming mushrooms once or twice a week can diversify nutrient intake and add rich flavour to meals. Adding Sprouts Regularly Sprouts are rich in vitamins, minerals, and antioxidants, making them a nutritional powerhouse. Add a small amount to salads, sandwiches, or grain bowls to maximise these benefits. It's possible to purchase them from the grocery store, but it's also very easy to sprout the seeds at home . Enjoying Starchy Foods Wisely For starchy foods like potatoes and sweet potatoes, choose boiled, steamed, or baked methods over fried options to retain more nutrients and limit added fats. Avoid fries or heavily fried potato dishes to reduce unnecessary calorie intake and unhealthy fats. Eating Fruits and Berries Whole over Juices, Nectars Whole fruits and berries are better choices than juices and nectars, as they retain their natural fibres, essential for digestion and satiety. Consuming them whole provides a steady release of sugars into the bloodstream. Enjoy dried fruits only occasionally, as they contain concentrated natural sugars. Fresh or frozen options for vegetables, fruits and berries are ideal, where flash frozen actually helps to make sure most nutrients are retained and they are picked and packed at their best ripeness. Choosing Whole Grains Over Refined Grains Whole grains are essential for a balanced diet, offering more fibre, vitamins, and minerals than refined grains. When buying grain products like bread, pasta, and rice, opt for wholegrain options such as whole rye or whole wheat. Check the fibre content on the bread label (7g and more fibre per 100g is a good choice). These choices help balance blood sugar levels, keep you full longer, and improve digestion. When making oat porridge, choose steel-gut oats or rolled oats instead of instant oats. Try and buy oats, wheat, rice organic, when possible as many of these grain fields are sprayed with glyphosate and other pesticides . Dairy: Fermented and Unflavoured Choices For those who tolerate lactose (milk sugar) and casein (milk protein), fermented dairy products like kefir, yoghurt or sour milk are a good sources of beneficial gut bacteria, vitamin B12, and calcium. Stick to unflavoured yoghurt, cottage cheese, or curd cheese for a clean source of protein, and flavour them with fresh fruits, berries, chia seeds etc. Pre-flavoured dairy products sold in store very often contain too many added sugars and other artificial or unnecessary ingredients. In this article I provide some examples of milk products sold in stores and their sugar content . Selecting Fish, Poultry, and Meat Mindfully For animal protein, prioritise fresh fish, poultry (such as chicken or turkey), and lean meats- marinate them yourself as store marinades often contain sugar, thickeners, preservatives. Red meat (beef, pork, lamb) is best limited to not more than 500 grams per week due to saturated fat content. Avoid or purchase processed meat products like sausages, deli meats, meatballs, salamis and bacon as little as possible, as these are often high in salt, preservatives, and unhealthy fats. Eat Eggs Regularly Eggs provide high-quality protein, vitamins, and minerals. Soft-boiled eggs are absorbed more efficiently than hard-boiled eggs. According to for example Estonia national nutritional guidelines, it is not recommended to consume more than 0.5 eggs per day. When choosing eggs, it is better to purchase organic free-range eggs, because they contain more micronutrients due to the more diverse diet of the chickens. Choosing Fats Carefully When cooking with fats, olive oil is an excellent choice, especially for low and medium temperatures or as a dressing. For higher temperature cooking, ghee is a good choice. You can learn more about different types of fats and what fats to use for different cooking methods at different temperatures here . Daily consumption (a handful) of a variety of nuts and seeds (unsalted and not roasted) is recommended for their healthy fats, vitamins, minerals and fibre. Limiting Added Sugars for Long-term Health Limiting added sugars to less than 10% of your daily caloric intake (ideally under 5%) promotes optimal health. This amounts to no more than 50 grams, ideally under 25g of added sugar for a 2000-calorie diet. In this article I dive deep into the sugar, how too much added sugar affects our health and what are healthier choices to sweeten your food if desired. A Note on Alcohol Alcohol consumption poses risks to numerous body systems, and no amount is entirely "safe." While national dietary guidelines suggest a maximum of one drink per day for women and two for men , even moderate intake can have health consequences. Less is always better because even low and moderate consumption can affect health negatively depending on the person and their health status. One unit of alcohol is 10g of pure absolute alcohol, which is approximately one bottle of beer (330 ml), one glass of wine (120 ml) or one drink of strong alcohol (40 ml). How does alcohol affect health in a nutshell? Regular alcohol consumption has a negative effect on the liver, causing inflammation, fatty liver disease, and long-term excessive consumption of liver diseases such as liver cirrhosis. The liver is responsible for more than 500 functions in the body - in this article you can read about the functions of the liver and how you can support its health . Alcohol affects gut health by altering the microbiome (increasing the number of pathogenic bacteria) and also by increasing gut permeability, which allows toxins to enter the bloodstream, promoting inflammatory processes . Alcohol affects the health of the brain, causing short-term cognitive impairment and potentially long-term memory damage when consumed in excess. Due to its diuretic effect, alcohol stresses kidney function, contributing to dehydration and reducing the kidneys' ability to effectively filter toxins from the body. Alcohol causes hormonal imbalances and fertility problems Alcohol affects negatively cardiovascular and immune system functions. Given the wide-ranging effects of alcohol on our physical health, it is important to regularly assess our relationship with alcohol – assess the amounts we consume; evaluate the role alcohol plays in life and whether it supports or undermines our health values ​​and goals. Reading product labels It's important to read product labels in the grocery store, so you are making an informed decision what you put into your body- in terms of added sugars, thickeners, preservatives, food colourings etc. And it's important to teach the basics of how to read the labels also to your children. This article gives you guidelines how to do it . It's good to start with reading the labels of the products you typically buy to see which ones you might want to stop buying, for which ones to choose healthier alternatives. Creating a Balanced Diet as a Habit Making healthier choices isn’t about giving up favourite foods but about making better choices that support long-term health and wellness. A balanced diet rich in whole grains, fresh fruits and vegetables, lean proteins, and healthy fats can help manage cravings, sustain energy, and improve mood. By building healthy habits, you can enjoy the benefits of nutritious eating and feel your best every day. If you want to improve your diet, what to make healthier choices, but are unsure where to start, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

Metabolic health is often overlooked until it's compromised, yet it plays a pivotal role in overall well-being. This article unpacks the essentials of metabolic health, the hidden drivers of poor metabolic function, and actionable strategies to improve it. Quite a few insights in this article are drawn from nutritionist Simon Hill’s podcast “ The Root Cause of Poor Metabolic Health”, which I encourage you to go and listen to . What Is Metabolic Health and Why Does It Matter? Metabolic health refers to the optimal functioning of key processes in the body, such as maintaining blood sugar, cholesterol, and blood pressure levels within a healthy range. Poor metabolic health can lead to conditions like type 2 diabetes, cardiovascular diseases, and fatty liver. Metabolic dysfunction isn't always visible—someone may appear healthy externally but carry significant internal risks, underscoring the importance of awareness and proactive management. The Root Cause of Poor Metabolic Health One of the root causes of metabolic dysfunction is an excess accumulation of ectopic and visceral fat—fat stored in inappropriate places like the liver, pancreas and around internal organs. This fat disrupts metabolic processes, driving insulin resistance and chronic inflammation. Personal Fat Threshold and Its Role in Metabolic Health The concept of personal fat threshold is critical to understanding metabolic health. Each of us has a unique capacity to store fat under our skin, known as subcutaneous fat . This is relatively safe storage that the body can manage. However, once this threshold is exceeded, fat starts to spill over into places it doesn't belong—such as around and within vital organs like the liver, pancreas, and heart. This is what experts refer to as the personal fat threshold —the point where your body runs out of safe storage capacity, and the overflow disrupts critical metabolic processes. For instance: Visceral fat : Stored around internal organs, this type of fat is metabolically active and can release harmful inflammatory markers. Ectopic fat : Found inside organs like the liver and muscles, it interferes with normal function, contributing to insulin resistance and metabolic syndrome. It’s crucial to understand that the personal fat threshold varies between individuals and isn’t solely determined by weight or BMI. A lean person may still exceed their threshold if they accumulate too much visceral or ectopic fat. This is why metabolic health is about more than just appearance—it’s about how your body handles and stores energy internally. Signs You May Be Over Your Personal Fat Threshold While professional testing is the best way to determine visceral fat levels, common warning signs include: Expanding waistline : Even slight increases in abdominal girth can signal visceral fat gain. The recommended healthy waist circumference is less than 88 cm for women and less than 102 cm for men, but the risk of metabolic disorders in adults already increases with a waist circumference of 80 cm and 94 cm, respectively. If the ratio between waist and hip circumference (by dividing waist circumference by hip circumference) is over 1 for men and over 0.8 for women, it indicates obesity. Fatigue and sluggishness : Insulin resistance can cause dips in energy levels. High triglycerides or low HDL cholesterol : These are markers of metabolic dysfunction. It refers to the individual limit at which excess fat storage begins to impair metabolic functions. While some can store more fat without immediate health risks, others may develop complications with even modest weight gain. You can learn more about different ways to test your body fat percentages from this article by Healthline. To test your fasting glycose, fasting insulin, HbA1c, cholesterol (total cholesterol, HDL- cholesterol, LDL- cholesterol, triglycerides), you can contact your healthcare provider or go directly to the lab, like Synlab in Estonia and order the tests there . How Fat Affects Metabolism Ectopic fat in the liver is particularly harmful, as it impairs insulin sensitivity and contributes to metabolic syndrome. Reducing liver and visceral fat can dramatically improve metabolic outcomes, even without significant weight loss. Women in perimenopause and in post-menopause tend to naturally start storing more fat around the waistline, due to changes in hormone oestrogen. Therefore it's very important for women to follow the below strategies to reduce the risk for metabolic and cardiovascular diseases in post-menopause. You can read more about perimenopause and post-menopause and how you can support your body in this article . What Are The Strategies to Reduce Ectopic and Visceral Fat? While all the below strategies are important, every person's health journey is different and our starting points for healthier eating are different. Start with what works for you. It's more important that you pick one or two from the below strategies that you can do consistently for some time until they become a habit and then take on extra 1-2 strategies. Health and improving your nutrition is a journey and the success is always bigger if you have a clear goal, why you do it in the long-run. Adopt a predominantly whole food plant-based diet : High in fibre and low in saturated fats (for example processed meat products, too much high-fat dairy (including butter), palm oil, coconut oil to improve insulin sensitivity. You can learn more about saturated fats here . Focus on calorie density : Choose whole, nutrient-dense foods that promote satiety as well as provide your body with necessary healthy carbohydrates (vegetables, fruits, berries, legumes, whole grains), protein , healthy fats , vitamins, minerals, antioxidants. Limit refined sugars and processed foods : These contribute to fat deposition in the liver. Incorporate fermented foods and drinks : A diverse and balanced gut microbiota helps regulate blood sugar levels by influencing insulin sensitivity. Gut bacteria also help regulate how the body metabolises and stores fat. Some bacterial species promote fat burning, while others might favour fat storage. An imbalanced gut microbiota (dysbiosis) can trigger chronic low-grade inflammation, which contributes to insulin resistance and fat accumulation, especially visceral fat. Gut bacteria influence also how the liver handles fat. An unhealthy gut can increase gut permeability ( leaky gut ), allowing endotoxins to enter the bloodstream. This promotes liver fat accumulation (non-alcoholic fatty liver disease). A healthy gut prevents this process, protecting liver function and supporting fat metabolism. Drink enough water between the meals : Hydration boosts metabolic rate, supports lipolysis (body breaking down the fat stores for energy), curbs appetite (sometimes thirst can be mistaken for hunger), aids in waste elimination, improves insulin sensitivity (so your cells can effectively respond to insulin insuring energy utilisation) etc. Have a breakfast focused around healthy protein and fat - it sets a tone for balanced energy levels, improved metabolism, and overall better health throughout the day. Practice time-restricted eating , where you go without any food or drinks apart from water during the night for 12 hours, so your breakfast is let's say at 7 am and you finish your last meal before 7pm. Limit alcohol : Alcohol contributes to empty calories and liver fat accumulation. Increase physical activity : consistent physical activity improves fat metabolism. Aim to get a minimum of 30 minutes of moderate-intensity physical activity per day. Prioritise quality sleep and stress management : Poor sleep and chronic stress are linked to metabolic dysfunction. Depending on the person and their body fat levels, it may be necessary to create a daily calorie deficit (but at the same time focusing on consuming whole foods for energy) as an additional step for a while in order to promote the reduction of body fat inside and around the organs. Metabolic health plays a crucial role in overall well-being, and understanding how body fat impacts metabolism is key to improving it. By adopting dietary changes such as focusing on whole, nutrient-dense foods, staying hydrated, managing meal timing, and supporting gut health, you can take significant steps toward reducing ectopic and visceral fat. These strategies, combined with quality sleep, stress management, and physical activity, can help you build a healthier, more balanced body. For personalised nutrition counseling and tailored guidance on your health journey, reach out to me at info@katrinpeo.com .

The human gut microbiome—a vast ecosystem of trillions of microbes—plays a crucial role in regulating our overall health. In a recent episode of podcast The Model Health Show which I listen to for years already, Dr. Tim Spector , a renowned expert in nutrition and the microbiome shared insights on how diet and lifestyle can shape our gut health and, consequently, our well-being. Though I have been writing about gut health in the past in multiple articles in my blog, I feel it's a topic that needs regular coverage especially because it's evolving so fast. Below are the key takeaways and actionable tips to support a thriving microbiome. The Microbiome: Your Body’s Hidden Pharmacy Dr. Spector describes the gut microbiome as a "pharmacy," producing essential chemicals that influence everything from immune system function to food cravings . These microbes also help regulate digestion and play a role in our mental health, underscoring their importance in maintaining homeostasis. Embrace Dietary Diversity- Consume at least 30 different plant foods a week One of the most impactful ways to support your gut is through a diverse diet. Consume at least 30 different plant-based foods weekly. This variety helps nourish a wide range of beneficial gut bacteria, promoting microbial diversity—which is considered as a main marker of good gut health. Foods to include to reach your 30+ different plants foods: Fruits and vegetables (e.g., berries, leafy greens, apples, pears, carrots, broccoli, asparagus, pumpkin, sweet potato). Whole grains (e.g., wholegrain oats, quinoa, barley). Legumes (e.g., lentils, chickpeas, beans). Nuts and seeds (e.g., almonds, walnuts, pecans, flaxseeds, chia seeds). Herbs and spices (basil, thyme, cilantro, rosemary, cumin, cinnamon). The Power of Fermented Foods Adding fermented foods to your diet can significantly enhance gut health. Fermented options like yogurt, kefir, sauerkraut, kimchi, and kombucha introduce beneficial probiotics that fortify the gut microbiome. Studies show that regular consumption of these foods is associated with better digestion, reduced inflammation, and improved immunity. You can learn more about different fermented foods from this article . Polyphenols: Microbial Superfood Polyphenols, natural compounds found in colorful plant foods, are another key to a healthy gut. These compounds act as antioxidants and fuel beneficial microbes. Examples include: Dark chocolate (75% and more cacao and consume in moderation). Green tea (including matcha ). Pomegranate Berries (e.g., blueberries, raspberries, blackberries, cranberries). Spices (e.g., turmeric, cloves). Learn more about polyphenol-rich foods here . Resistant Starch – Fuel for Beneficial Gut Bacteria Resistant starch is a type of carbohydrate that bypasses digestion in the small intestine and reaches the colon, where it serves as food for beneficial gut microbes. When fermented, it produces short-chain fatty acids such as butyrate , which strengthen the gut lining, lower inflammation, and support metabolic health. Include foods like green bananas (when you purchase them from the store, opt of greener rather than ripe and yellow), cooked and cooled potatoes or rice, legumes, oats, and even small amounts of potato starch powder. Omega-3 Fatty Acids – Anti-Inflammatory Allies for the Gut Omega-3s (especially EPA and DHA) are best known for heart and brain health, but they also play an important role in the gut. They can increase microbial diversity , support the gut barrier, and calm inflammation. Aim to eat 2–3 servings of fatty fish weekly (salmon, trout, sardines, mackerel, herring, anchovies). Plant-based options for Omega-3 include flaxseeds, chia seeds, hemp seeds, and walnuts. But do grind flaxseeds and chia seeds before using in your meals to allow your body to access the Omega-3 in these seeds. Algae or fish oil supplements can be useful when intake from food is low. Learn more about essential fatty acids, like Omega-3 from here . Time-Restricted Eating for Gut Reset Adopting a time-restricted eating pattern—such as eating within an 8-10 hour window during the day and not eating 14-16 hours during the night—can improve gut health by allowing your microbiome to rest and rejuvenate. This practice has been shown to enhance microbial diversity and support overall digestive efficiency. If you have not practiced time-restricted eating before, start with 12-hour eating window, where you consume your meals for example between 7am-7pm and then give your gut a rest from food between 7pm and 7am. You can drink plain water or herbal tea after 7pm, but don't leave it too close to the bed time to avoid having to go to toilet during the night. Avoid Ultra-Processed Foods Ultra-processed foods are a major threat to gut health. They lack the fibre and nutrients that beneficial microbes need to thrive and often contain additives or too much sugar that disrupt the gut environment. Reducing ultra-processed food consumption is essential for maintaining a healthy microbiome. Monitor Your Digestion Pay also attention to your digestion transit time—the period from eating to elimination as well as for its consistency (you can refer to Bristol stool scale to get an understanding of different stools and what they tell about your digestion). An ideal transit time is about 24 hours. Observing your bowel habits can provide valuable insights into the state of your gut health. If your transit time is not daily, but maybe every 2-4 days or more rarely, it's important to work with a professional, like a nutrition counselor, who can help to go through your dietary habits and suggest changes to improve your digestion. Five Tips to Support a Healthy Microbiome Eat a diverse diet : Include 30+ plant-based foods weekly. Consume fermented foods : Regularly consume for example kefir, yoghurt, kimchi, or sauerkraut. Increase polyphenol intake : Enjoy foods like berries, green tea, and dark chocolate. Practice time-restricted eating : Aim for an 8-10 hour eating window daily. Reduce processed foods : Prioritise whole, minimally processed options. Your gut is not just a digestive organ; it’s a dynamic ecosystem that influences nearly every aspect of your health. By adopting the strategies —embracing dietary diversity, consuming fermented foods, and avoiding ultra-processed foods and drinks—you can create a thriving gut microbiome. Small, consistent changes can yield profound health benefits over time. For more insights, check out the full episode of The Model Health Show  featuring Dr. Tim Spector here. If you need guidance on how you can improve your diet to support better gut health, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

Artificial sweeteners are everywhere, from diet sodas to protein bars, promising guilt-free sweetness. They’ve become the go-to option for those looking to cut calories, control blood sugar, or lose weight. But are these sugar substitutes as harmless as they seem? Recent research suggests that artificial sweeteners may not be the "free ride" to weight loss or better health that we once thought. Instead, they could be quietly affecting your gut health and overall well-being in ways you never anticipated. Photo source: Canva What Are Artificial Sweeteners? Artificial sweeteners are synthetic or plant-derived substances used to replace sugar in foods and drinks. Examples include aspartame, sucralose (Splenda), saccharin, and acesulfame K. They’re often hundreds of times sweeter than sugar, allowing small amounts to deliver big flavour without adding calories. Their popularity stems from their promise to help with weight management and reduce the risk of sugar-related issues like tooth decay and diabetes. However, their long-term effects are still a topic of intense scientific investigation, particularly concerning gut health. The Science: How Artificial Sweeteners Affect Gut Health Artificial sweeteners might not affect your blood sugar directly (this depends on the artificial sweetener and on person), but they could be disrupting something even more fundamental: your gut microbiome. The ZOE podcast highlights research showing that artificial sweeteners can alter the composition and diversity of gut bacteria. For example: Gut Microbiome Disruption:  Some sweeteners, like saccharin and sucralose, may encourage the growth of bacteria linked to glucose intolerance, potentially affecting blood sugar regulation. Increased Inflammation:  An imbalanced microbiome can contribute to inflammation, which is linked to metabolic and chronic diseases. Cravings and Appetite Control:  Sweeteners may trick your brain and gut into expecting sugar, potentially increasing cravings and leading to overeating. Research published in Nature  and other reputable journals has raised concerns about artificial sweeteners and their unintended consequences on gut health. Are Artificial Sweeteners Truly a Better Alternative to Sugar? "Benefits and Risks: A Balancing Act" Benefits: Calorie Reduction:  Sweeteners contain few or no calories, making them appealing for weight management. Dental Health:  Unlike sugar, they don’t feed bacteria in mouth that cause cavities. Risks: Gut Health Impact:  Altered gut bacteria may have far-reaching effects on metabolism and immune health. People who have IBS (Irritable Bowel Syndrome), should avoid artificial sweeteners as they can exacerbate symptoms. Weight Management Paradox:  Despite being calorie-free, studies suggest artificial sweeteners could indirectly lead to weight gain by increasing appetite or cravings. Long-Term Unknowns:  While sugar's risks are well-documented, the long-term safety of consuming artificial sweeteners is less clear. The question isn’t whether artificial sweeteners are “better” than sugar—it’s whether they’re truly the best option for your health. Foods and Drinks That Commonly Contain Artificial Sweeteners "Where Artificial Sweeteners Hide in Plain Sight" Many of us consume artificial sweeteners without realising it. They’re often listed under unfamiliar names like sucralose, acesulfame potassium, acesulfame K or aspartame. Common food and drink sources include: Diet Sodas and Beverages:  Coca Cola Zero, Pepsi Zero, iced teas, flavoured water. Sugar-Free Snacks:  Cookies, candy, and chewing gum. Low-Calorie Dairy Products:  Yogurts, puddings, and protein shakes. Condiments and Sauces:  Ketchup, salad dressings, and barbecue sauces. Breakfast Foods:  "Healthy" cereals and granola bars. Foods targeted mainly towards people doing physical exercise (such as weight lifting, cross-fit, fitness modelling etc): Protein powders, protein drinks and protein bars Vitamins and Minerals in the Pharmacy or Health Stores : check the ingredient labels. I always encourage my clients to read the product labels for these additives to make informed choices. You can learn some basic principles how to read food product labels here . Tips for Being Mindful About Artificial Sweeteners "Smart Strategies for Sweet Choices" Read Ingredient Lists:  Look for artificial sweeteners on product labels and choose natural alternatives when possible. Mindful Usage:  If you do choose to eat foods with artificial sweeteners, do so sparingly and prioritise whole foods as much as possible. Explore Natural Sweeteners:  Consider honey or maple syrup to sweeten your food, in moderation. Embrace Naturally Sweet Foods:  Opt for fruits, like bananas or dates, to satisfy your sweet tooth. Or use cinnamon or vanilla pod as they have naturally sweet taste. Listen to Your Body:  Pay attention to how artificial sweeteners affect your digestion, cravings, or overall health. "Take Your Awareness About Sweetness of food a Step Further". Artificial sweeteners are only one piece of the puzzle. To understand how added sugar affects your health and why it’s worth reducing it or quitting it all-together, check out my detailed blog post: Why to Quit Added Sugar . If you want to go deeper into the topic, I encourage you listen to Zoe podcast, where professors Tim Spector and Eran Elivan discuss the artificial sweeteners topic with Jonathan Wolf . Conclusion "Make Informed Choices for Long-Term Health" Artificial sweeteners might seem like an easy way to satisfy your sweet cravings while avoiding sugar’s pitfalls. However, they come with their own set of health risks, especially concerning your gut. By being mindful of the foods you consume and choosing natural, whole-food alternatives, you can support your gut health and overall well-being. Remember, the goal isn’t to find a perfect substitute for sugar but to redefine your relationship with sweet taste altogether. If you want to reduce your intake of added sugar, but don't know how to go about it as you feel you have tried, but have not succeeded, don't hesitate to reach out to me for nutrition counseling session(s) at info@katrinpeo.com .

Are you one of those who promised to become a healthier version of yourself in 2025? Perhaps you’ve decided to drink less alcohol, cut back on sweets, exercise more, or simply prioritise your well-being. Maybe you want to feel more energised and vibrant but don’t know where to start. This article will provide tips and strategies to help you eat healthier in 2025. If you’re looking for additional inspiration, don’t forget to check out my 2024 guide on healthier eating habits. Let’s take the first step toward building a better you! The Body’s Incredible Ability to Regenerate Did you know that your body is continuously rebuilding itself every second of every day? This process of regeneration offers hope for anyone looking to improve their health, recover from injury, chronic illness. By choosing the right "building materials" — nutrient-rich whole foods — you can support your body in healing and in creating a stronger, healthier version of yourself. I think many of us have experienced this miracle with our own bodies- how we recover from minor or major injuries, from surgeries etc. Here’s examples of how your body rebuilds itself: Liver : Regenerates every 150-500 days. Skin : Renews itself every 10-30 days. Stomach lining : Replaces cells every 2-9 days. Intestinal mucosa : Renews every 2-5 days. White blood cells : Renew every 1-5 days. Red blood cells : Renew every 120 days. Lung alveoli : Renew every 8 days. Bones : Undergo a complete regeneration every 10 years. etc These incredible processes mean you have the opportunity to "build" a new you by making smarter food choices today. Think of your body like a Formula 1 car. A racer wouldn’t dream of putting low-quality fuel into their vehicle because they know it would hinder performance. Similarly, fuelling your body with nutrient-deprived, ultra-processed foods , too much added sugar from foods and drinks, unhealthy fats, too much salt prevents it from operating at its best. Instead, choose a variety of whole foods that are nutrient dense to perform and feel your best. Strategies for Eating Healthier in 2025 It's important to understand that diets work until they don't and with majority of the diets, one would gain back the weight they tried to loose and more. With my experience in nutrition counselling and health coaching I have yet to come across with any restrictive diet that my clients have tried in their past prior to coming to me that they have managed to sustain- that has worked for them in the long run. Our bodies are smarter than we think- their purpose is to keep us alive. The best diet is a diverse, balanced way of eating where all the nutrient tense food groups in different ratios are represented in our daily menu. Here are some actionable tips how you can improve your diet in 2025: Eat for Your Gut Health Prioritise diverse, fibre-rich foods like vegetables, fruits, whole grains, legumes, and fermented foods. Limit ultra-processed foods and artificial additives that disrupt your gut microbiome. Learn more how your gut health influences your overall health from this article. Incorporate Whole Foods into Every Meal Focus on unprocessed or minimally processed foods. Include a balance of macronutrients: proteins, healthy fats, and complex carbohydrates. Time Your Meals Wisely Experiment with meal timing, such as eating your daily required energy from food within a specific time window (e.g., 10 hours or maximum 12 hours) to support metabolic health. This means for example, that you have your breakfast at 7am and you are done with your dinner at 7pm. Avoid late-night snacking to allow your digestive system to rest. Hydrate Smarter Drink water throughout the day and limit or avoid sugary beverages. Consider herbal teas or infused water (with cucumbers, rosemary, blueberries, cranberries, lemon etc) for variety. The amount of water your body needs, depends on your weight, your health status, outside temperature, your physical activity and also of your diet (what you eat). Be Mindful of Portion Sizes and The Speed at How You Eat Pay attention to your hunger and fullness cues. Opt for smaller plates to prevent overeating. Eat slower, chew your food to allow your body to digest the food, produce necessary enzymes and absorb the nutrients. In this article I invite you to explore your relationship with food . Prioritise Quality Over Quantity When choosing foods, prioritise nutrient density over calorie count. For example, opt for nuts and seeds over chips, or berries over candy, opt of whole grains over refined grains. Cook More at Home Home-cooked meals allow you to control ingredients and portions. Experiment with new recipes to keep things exciting. Cook together with your family and friends. The Bigger Picture: Small Changes, Big Impact Remember, lasting change doesn’t happen overnight. Start with small, manageable adjustments to your eating habits and build from there. Whether it’s adding one more serving of vegetables to your plate or swapping sugary snacks for whole fruits, each step contributes to a healthier you. Every meal is an opportunity to invest in your health and well-being. With consistent, intentional choices, you’ll be amazed at how much better you feel by the end of 2025. But also do not forget that health is influenced by sleep, exercise and stress, so it's important that you try and keep as much good balance in all of these 4 pillars of health . Conclusion The journey to better health is just that — a journey. By embracing these strategies and focusing on whole, nutrient-rich foods, you can support your body’s natural regenerative processes and feel your best. Why not start today? Your future self will thank you. Let’s make 2025 your healthiest year yet! If you feel that you can't do it by yourself, need an accountability partner, need a professional who can give you support and guidance to better nutrition and healthy habits in 2025, do reach out to me for nutrition counselling and health coaching. Learn more about my services here .

When I decided to write about alcohol consumption from a nutrition perspective, my goal was to approach the topic openly—neither demonising nor promoting it, but trying to show both the few pros but more cons. Alcohol plays a complex role in many of our lives. For some, it’s a ritual to unwind, a way to connect socially, or a part of cherished traditions. For others, it’s a source of health concerns or even addiction. In my history as a health coach and nutrition counselor, I have had only a few people who don't drink alcohol at all or very little. Unfortunately I have seen more overconsumption of alcohol. This article explores alcohol’s impact on health, why its effects are highly personalised, and how to make more informed choices when you do decide to drink. Photo source: Canva The Complex Relationship with Alcohol Alcohol is deeply ingrained in social and cultural practices, but its effects can be polarising. A night out with friends may come with the unwelcome consequences of a hangover, and excessive consumption can lead to serious health risks, including addiction and chronic diseases. But is alcohol always harmful? Can certain types, like red wine, offer health benefits? Let’s delve into what the science says. The Science: Is Alcohol Ever Healthy? The answer is nuanced. Studies suggest that moderate alcohol consumption might have some benefits, specifically when it comes to red wine. These benefits largely stem from polyphenols —compounds found in grape skins—which have been linked to potentially improving vascular health in at risk human populations and supporting gut health. However, the dose is crucial. Consuming more than one or two drinks daily (depending on whether you are a man or a woman and you health condition) often outweighs potential benefits with harmful effects, such as oxidative stress and inflammation. Why Is Red Wine Unique? Unlike most alcoholic beverages, red wine undergoes fermentation with grape skins, allowing over 100 types of polyphenols to infuse into the liquid. These compounds, known for their antioxidant properties, may positively impact heart health ( particularly in regard to lowering systolic blood pressure ) and gut microbiota. Research shows that red wine can support beneficial gut microbes , while other alcoholic beverages often degrade gut health with increased consumption. But moderation is key. A glass of red wine may offer some protection for your heart and microbes, but higher amounts can rapidly tip the balance toward harm. Artisan Ciders and Other Beverages Beyond red wine, artisan ciders—particularly those made with traditional methods—contain notable levels of polyphenols. Some Belgian beers and warm ales may also offer minor benefits due to their yeast and polyphenol content. However, most spirits like vodka, gin, and whiskey are distilled, removing beneficial compounds, leaving behind empty calories and ethanol. Alcohol’s Risks: Why It’s Not a Safe Choice A Neurotoxin by Nature Alcohol is a neurotoxin that the body must metabolise. How quickly this happens varies based on genetics, lifestyle, and gut microbiota. For example, Europeans generally metabolise alcohol faster due to evolutionary adaptations, while others may process it more slowly, leading to heightened toxic effects. Harmful Health Effects of Alcohol Alcohol can have a wide range of harmful health effects, especially when consumed in excessive amounts in over long periods. Here are some key risks and effects of alcohol on health: Physical Health Effects Short-Term Effects  (from acute intoxication) Impaired judgment and coordination , increasing the risk of accidents and injuries. Alcohol poisoning , which can lead to vomiting, seizures, respiratory depression, and death. Dehydration  and electrolyte imbalances, contributing to hangover symptoms. Long-Term Effects Liver Damage : Includes fatty liver, alcoholic hepatitis, fibrosis, and cirrhosis. Cardiovascular Problems : High blood pressure, irregular heartbeat, cardiomyopathy (weakening of the heart muscle), and an increased risk of stroke. Digestive Issues : Inflammation of the stomach lining (gastritis), ulcers, and pancreatitis. Cancer : Increased risk of cancers of the mouth, throat, esophagus, liver, colon, and breast. Immune System Suppression : Reduced ability to fight infections. Nutritional Deficiencies : Excess alcohol interferes with nutrient absorption and metabolism, leading to deficiencies in vitamins and minerals (B1, B6, B9, B12, C, A, D, E, K, magnesium, zinc, iron, calcium, potassium, phosphorus, selenium) Mental Health Effects Depression and Anxiety : Alcohol is a depressant and can worsen mental health issues over time. Alcohol Dependence : Chronic use can lead to addiction or alcohol use disorder (AUD). Cognitive Impairments : Long-term use may cause memory loss, reduced cognitive function, and conditions like alcohol-related dementia. Social and Behavioural Effects Risky Behaviours : Increased likelihood of engaging in unsafe sex, substance misuse, or criminal activities. Strained Relationships : Alcohol misuse can cause family conflicts, domestic violence, and social isolation. Work and Financial Problems : Reduced productivity, absenteeism, and job loss. Effects on Pregnancy, Breast-feeding Women and Babies Fetal Alcohol Spectrum Disorders (FASD) : Alcohol consumption during pregnancy can lead to severe developmental and cognitive impairments in the child. Increased risk of miscarriage, preterm birth , and low birth weight. Alcohol can interfere with the safe care of your baby and reduce the amount of breast milk you produce. Drinking alcohol while breastfeeding can affect your baby's development, growth, and sleep patterns . Impact on Brain and Nervous System Brain Damage : Chronic alcohol use can shrink brain regions and impair function. Neuropathy : Damage to peripheral nerves, causing numbness and tingling. Seizures : Alcohol withdrawal can trigger seizures in dependent individuals. Sleep Disruption Alcohol can interfere with sleep cycles, causing poor-quality rest and insomnia, even though it initially acts as a sedative. Weight Gain Alcohol is calorie-dense ( 7 kcal/gram ) and can lead to weight gain, especially when combined with sugary mixers or consumed alongside high-calorie foods. If you drink 100ml of 40% vodka, which contains 32 g of pure alcohol, the amount of energy can be calculated by multiplying 32 x 7. This means that 224 kcal is obtained from such a drink and quantity. 100ml of 12.5% alcohol content wine contains around 10g of alcohol, which means from 100ml of red wine, you get around 70kcal. The stronger the drink and the higher the alcohol and sugar content (e.g. in liqueurs), the greater the amount of energy obtained. A 0.5-liter porter beer, half a bar of chocolate, and 800 g of vegetables provide the same amount of energy- about 250 kcal. The J-Shaped Curve Epidemiological studies often show a J-shaped curve for alcohol’s health effects: Low to moderate consumption might be associated with reduced risks of cardiovascular disease. Higher intake significantly increases risks for conditions like type 2 diabetes, liver damage, and cancer. Impact on Blood Sugar and Calories Alcohol disrupts blood sugar regulation and provides “empty calories” that can contribute to weight gain. High-sugar alcoholic beverages (Piña Colada, Daiquiri, Margarita, Mojito, Grand Marnier, Amaretto, rum and Coke etc) spike blood sugar, while compounds in red wine and other polyphenol-rich drinks may mitigate some of these effects. Making Better Choices If you choose to drink, here are a few tips to minimise harm: Opt for red wine or artisan ciders  for their polyphenol content. Avoid drinking on an empty stomach,  as food can slow alcohol absorption and reduce its impact. Choose low-sugar or non-alcoholic alternatives Be mindful of portion sizes.  General nutrition guidelines suggest: No more than 1 unit of alcohol per day for women and up to 2 units for men Have 3 alcohol-free days a week Do not consume all week alcohol during the weekend Below you can find how many units of alcohol different size and types of alcoholic drinks contain: To calculate the number of alcohol units, the below formula is used: number of alcohol units = quantity (litres) × strength (%) × 0.789 (To calculate the number of alcohol units in a specific drink, the volume of the drink in litres must be multiplied by its strength, and the result must be multiplied by the specific gravity of alcohol, 0.789 (the relative density of alcohol relative to the density of water).) Personalised Tolerance and Recommendations Alcohol’s effects are highly personalised due to differences in metabolism, genetics, and gut microbiota. Women metabolise alcohol worse than men. There’s no universal “safe level” of consumption, and for some individuals, even small amounts can be harmful. If you don’t drink today, there’s no need to start for potential health benefits. It's important to also note here that alcohol consumption at a young age directly affects the developing brain, decision-making and self-control. Since the brain continues to develop until the age of 25, alcohol consumed at a young age also affects brain function in adulthood. The Bottom Line While moderate consumption of certain types of alcohol amongst grownups, like red wine, may offer some health benefits, alcohol is not a health food. Its risks often outweigh its advantages, especially when consumed in excess. If you do drink, aim for moderation, choose beverages with potential health benefits, and reflect on your drinking habits. For those who don’t drink, continue to focus on other ways to support your health, like a balanced diet and active lifestyle. And for those who do, consider cutting back, choosing better-quality drinks, and prioritising your overall well-being. Treat alcohol, if you choose to drink, as an occasional indulgence, not a necessity. If you are looking to improve your diet, want to understand whether you are getting the necessary nutrition for your body to support your health and physical activity or want to start changing your overall health for the better, don't hesitate to reach out to me for nutrition counseling and health coaching. Book an appointment with me today at info@katrinpeo.com . Disclaimer: This article is for informational purposes only. If you have concerns about your alcohol consumption, consult a healthcare professional.

I’ve been wanting to share a legume spread recipe  for a while now because it’s one of the most common food recommendations  I give my clients. Many people ask: 💬 How can I add more legumes to my diet easily and quickly? Legumes are a fantastic food group to include 2–3 times per week  for their fibre , plant-based protein, minerals, and vitamins . While most people are familiar with hummus , a classic chickpea spread, you can make similar dips using other legumes  like beans or lentils. Learn more about the health benefits of legumes here. This particular recipe features Cannellini beans —creamy, mild, and perfect for a smooth, delicious spread! Use it as a nutritious alternative to deli meats  on wholegrain bread or flatbreads. White Bean Spread Recipe 🌱 Ingredients: 1 can or box of white beans (drained & rinsed)- I use these ones 1 garlic clove, minced 1 ice cube (helps create a smooth texture!) ¼ cup tahini ( I use this one ) 1 tsp cumin powder ½ tsp coriander powder 1tbsp of nutritional yeast ½ tsp red pepper flakes (adjust to taste) Salt, to taste Juice of ½ lemon (or more, to taste) Extra virgin olive oil, to serve Instructions: Add the beans and minced garlic to a food processor or use hand blender. Blend until a smooth mixture forms. While the processor is running, add the ice cube, tahini, lemon juice, spices, and a dash of salt. Blend for about 4 minutes. If the consistency is too thick, slowly drizzle in hot water while the processor is running, until silky smooth. Taste and adjust seasoning if needed. Blend again to combine. Serve immediately or chill for later (chilling thickens the spread, enhancing its texture). Drizzle with extra virgin olive oil before serving. Enjoy it as a spread on wholegrain bread, flatbread (put some additional cilantro leaves on top), serve it with veggie sticks etc. Let me know if you try it. 😊 💬 Do you eat legumes often? What’s your favourite way to use them? Try also to make this fermented nut cheese as a spread .

If you're looking for a protein -packed breakfast that keeps you full for hours, this 4-ingredient egg, avocado, cottage cheese and nutritional yeast bread is a must-try! It's nutritious, delicious, and incredibly simple to make. Enjoy it topped with salted salmon, hummus, broccoli sprouts, or on a slice of wholegrain rye bread for extra fibre and texture. Why You'll Love This Recipe High in protein and healthy fats to keep you satisfied. Just four simple ingredients—no flour or complicated steps! Versatile: perfect as a base for savoury toppings. Nutrient-dense. Protein breakfast bread Ingredients 1 large avocado 1/2 cup (128 g) cottage cheese 1 large egg or 2 smaller eggs 1 tbsp nutritional yeast Instructions Preheat your oven to 175°C (350°F) . Line a baking tray with parchment paper. Add avocado, cottage cheese egg and nutritional yeast to a food processor  or use a hand-blender and blend until smooth. Divide the batter into 3 equal portions  and shape each into rounds on the prepared baking sheet with the back of the metal spoon to spread the batter evenly. Bake for 30-35 minutes , or until the bread rounds are set and lightly golden on the surface. Eat immediately or cool completely and store them in an airtight container  in the fridge for coming days to eat. Serving Suggestions Savoury : Top with salted salmon and till, hummus or bean spread  with cilantro, or a sprinkle of seeds. Fresh : Add broccoli sprouts, cherry tomatoes, or arugula. Classic : Enjoy on wholegrain rye bread for added fibre, add some sauerkraut  and a couple of pieces of paprika or enjoy it with pesto. This easy, protein-rich recipe makes breakfast simple, nutritious, and satisfying. Try it out and let me know your favourite topping combination! 😊 Learn in this article how what you eat for breakfast influences your health .

This vibrant and nutrient-packed beetroot and quinoa salad is a delicious way to nourish your body while enjoying a mix of earthy, fresh, and nutty flavours. Packed with fibre , vitamins, and minerals, this salad makes for a perfect light lunch or a colourful side dish. Beetroot is a powerhouse of antioxidants, supporting heart health and providing essential nutrients like folate, iron, and vitamin C. Quinoa is a complete plant-based protein, rich in fibre and essential amino acids, making it an excellent base for a nutritious meal. Asparagus is packed with vitamins A, C, and K, along with folate and prebiotic fibre to support gut health. Pomegranate is rich in antioxidants, particularly punicalagins and anthocyanins , which support heart health and reduce inflammation. It is also a great source of vitamin C, potassium, and fibre, aiding digestion and boosting immune function. Fresh herbs like parsley, mint, and cilantro not only add incredible flavour but also help increase your intake of plant foods, supporting digestion and overall well-being. For extra enhanced flavour, consider cooking your quinoa in chicken broth instead of water. This simple step infuses the grains with a rich, savoury taste that complements the other ingredients beautifully. Beetroot and Quinoa Salad with Asparagus, Pomegranate and Fresh Herbs Ingredients   (Serves 4) 1 cup quinoa, rinsed 2 cups water or chicken broth 2 medium beets, cooked and diced (if you want a more crispier texture, roast the beetroots in the oven) 1 bunch asparagus, trimmed and blanched 1 pomegranate 1/4 cup fresh parsley, chopped 1/4 cup fresh mint, chopped 1/4 cup fresh cilantro, chopped 1/3 cup mixed seeds (sunflower, pumpkin, pine nuts) 3 tbsp olive oil 1 tbsp lemon juice 1 garlic clove, minced Salt and pepper to taste Shavings of fresh parmesan cheese Instructions Cook the Quinoa : In a medium pot, bring water or chicken broth to a boil. Add washed and drained quinoa, reduce heat, cover, and simmer for about 15 minutes or until the liquid is absorbed. Fluff with a fork and let it cool. Prepare the Vegetables : Use either steamed beetroots (that you can purchase ready-steamed from the grocery store or roast the beetroots in the oven at 180C degrees for 25-30 minutes. Blanch the asparagus in boiling water for 2-3 minutes until tender but still vibrant green. Drain and rinse with cold water to stop the cooking process. Cut into bite-sized pieces. Prepare the Fruit: Cut and de-seed the pomegranate Make the Dressing : In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper. Slightly dry-roast the mixed seeds in the pan. Assemble the Salad : In a large bowl, combine the cooked quinoa, diced beets, asparagus, pomegranate seeds, chopped herbs, and mixed seeds. Dress and Serve : Drizzle the dressing over the salad and toss to combine. Adjust seasoning if needed. Serve immediately or refrigerate for an hour to allow flavours to meld. I shaved some fresh parmesan cheese on top of the salad. Tips & Variations If you prefer a heartier salad, add crumbled feta cheese or chickpeas for extra protein. Swap quinoa for farro or bulgur for a different texture. Store leftovers in an airtight container in the fridge for up to three days. This salad is a fantastic way to boost your plant-based intake while enjoying a delicious and wholesome meal. Enjoy! Take a look at my other salad recipes in the blog .

Looking for a delicious, naturally sweetened, and gluten-free  carrot cake? This recipe is packed with carrots, apples, nuts, and warming spices  and is topped with a luscious Greek yoghurt frosting  instead of traditional sugary icing. It’s a perfect, wholesome treat for any occasion! Irresistible Gluten-Free & Refined Sugar-Free Carrot Cake with Greek Yoghurt Frosting Ingredients For the Carrot Cake: 220g peeled and grated carrots 200g sweet apples, grated with the peel on 4 eggs (room temperature) 1 tbsp honey or coconut sugar 115g melted butter 100g Greek yoghurt (10% fat) 40g chopped dried apricots or prunes 40g raisins 100g almond flour 100g oat flour 30g coconut flour 90g walnuts, finely chopped 10g baking powder 4 teaspoons cinnamon 1 teaspoon ground ginger ½ teaspoon nutmeg ½ teaspoon ground cardamom For the Greek Yoghurt Frosting: 400g thick Greek yoghurt (10% fat) 2 tbsp honey, melted at a very low temperature Toppings: Crushed walnuts and pecan nuts Slivered almonds Instructions 1. Prepare the Cake Batter Preheat the oven to 180°C (350°F). Line the bottom of a 20 cm springform or loose-bottom baking tin with parchment paper and grease with butter. Using an electric handheld mixer or food processor, beat the eggs with honey or coconut sugar until pale and fluffy (about 2 minutes). Add the melted butter and Greek yoghurt, mixing until combined. In a separate bowl, mix the almond flour, oat flour, coconut flour, baking powder, cinnamon, ginger, nutmeg, and cardamom. Gradually add the dry ingredients to the wet mixture, stirring until well combined. Lastly fold in the grated carrots, apples, dried apricots, and raisins. 2. Bake the Cake Spoon the batter into the prepared baking pan and smooth the top with a spatula. Bake for 55-60 minutes, checking after 45 minutes. If the top is golden brown, loosely cover it with baking paper to prevent burning. Test for doneness by inserting a skewer; if it comes out clean, the cake is ready. Allow the cake to cool in the pan for 10 minutes, then transfer it to a wire rack to cool completely. 3. Prepare the Frosting In a bowl, mix the Greek yoghurt and melted honey until smooth. Once the cake has cooled, spread the frosting evenly over the top. Sprinkle with crushed walnuts, pecans, and slivered almonds. Storage & Serving Tips Store in the refrigerator for up to 3-4 days . Serve chilled or at room temperature for the best flavour. Perfect as a healthy dessert! Why You'll Love This Recipe ✔ Gluten-Free & Refined Sugar-Free  – A healthier take on a classic favourite. ✔ Naturally Sweetened  – With apples, carrots, dried fruits and a touch of honey. ✔ Rich in Flavour & Nutrients  – Packed with fibre and warming spices. Enjoy this wholesome and indulgent carrot cake  that’s both nutritious and delicious!

Spring is the perfect time to refresh your diet with lighter, nutrient-dense meals, and what better way to do so than with a delicious smoothie? These five smoothie recipes are not only packed with flavour but also carefully balanced to provide carbohydrates, protein, and healthy fats. Designed by me as part of a gluten-free, lactose-free, and casein-free meal plan (that was one of the tasks that was allocated to me during my nutrition studies), each recipe offers around 250 kcal and is optimised for macronutrient and micronutrient balance. I do need to state here, I do not advocate for anyone to practice restricting diets, unless you have a diagnosed intolerance (gluten, lactose, casein). Whether you're looking for a pre-workout energy boost, a post-workout recovery drink, or just a satisfying snack, these smoothies have you covered! 1. Raspberry-Banana Smoothie Ingredients: 115g banana (peeled) 60g raspberries 5g almond flakes 15g spinach 7g sesame seeds 8g dried apricots 100g water Instructions: Blend all ingredients in the blender until smooth. Serve and enjoy! 2. Mango-Pineapple Smoothie Ingredients: 130g mango (fresh or frozen) 130g pineapple 10g almond flakes 4g chia seeds 15g coconut milk (I use Santa Maria Light) 50ml water 15g tofu 4g fresh mint leaves Instructions: Blend all ingredients in the blender until smooth. Serve immediately. 3. Sea Buckthorn-Banana Smoothie Ingredients: 125g banana 90g sea buckthorn berries 10g almond flakes 115g water 1g cinnamon 1g turmeric 15g tofu Instructions: Blend all ingredients in the blender until smooth. Enjoy your antioxidant-packed smoothie! 4. Carrot-Pineapple-Banana Smoothie Ingredients: 75g carrot juice 50g water 115g banana (peeled) 40g pineapple 15g almond flakes 1g turmeric 4g fresh ginger (peeled) 20g tofu Instructions: Blend all ingredients in the blender until smooth. Serve chilled. 5. Cocoa-Banana Smoothie Ingredients: 120g banana (peeled) 5g chia seeds 3g hemp seeds 5g cocoa powder 6g dates (pits removed) 8g almond flakes 100g water Instructions: Blend all ingredients until smooth. Indulge in this naturally sweet, chocolatey treat! For an autumn-inspired smoothie, try this pumpkin-spice smoothie recipe . Why Balanced Smoothies Matter Many people make the mistake of blending only fruits into their smoothies, leading to quick sugar spikes and crashes. To keep your energy levels stable, it's essential to combine carbohydrates, protein, and fats. These recipes are crafted to provide lasting satiety and balanced nutrition. For a deeper dive into how to create the perfect smoothie, check out my article: Smoothie Bowls – An Easy, Healthy Way to Start Your Morning . Try these smoothies and give your body the nourishment it deserves.

Energy and protein bars are a popular choice for busy people looking for a quick snack or meal replacement. They promise to fuel your body, boost your energy, or aid in muscle recovery. However, many of these bars are filled with hidden ingredients that could be harmful to your health when consumed regularly. In this article, we’ll explore some of the most common ingredients found in these bars, their potential side effects, and how you can make a healthier, homemade alternative. Common Ingredients Found in Energy and Protein Bars Many energy and protein bars on the market contain a mix of protein blends, sweeteners, preservatives, and emulsifiers. While these ingredients help improve texture, taste, and shelf life, they may come with some hidden health risks. Here's a look at some of the most common ingredients: 1. Milk Protein Blends (Calcium Caseinate, Whey Protein Concentrate, Whey Protein Isolate) What They Are : These are dairy-based proteins commonly used to boost the protein content of bars. Potential Side Effects : Milk protein blends can cause digestive discomfort in individuals with lactose intolerance. For some, these proteins may contribute to inflammation or mucus production. 2. Glycerin and Polyols (Maltitol, Xylitol, Sorbitol) What They Are : These are sugar alcohols used as sweeteners and humectants (moisture retainers) to provide sweetness without adding as many calories. Potential Side Effects : While sugar alcohols have fewer calories than regular sugar, they can cause digestive issues such as bloating, gas, and diarrhoea, particularly in large amounts. 3. Polydextrose What It Is : A synthetic polymer used as a bulking agent and fibre supplement. Potential Side Effects : While it’s often labeled as a fibre, polydextrose can cause digestive discomfort, such as bloating and gas, especially when consumed in high quantities. 4. Artificial Sweeteners (Sucralose, Aspartame, Steviol Glycosides) What They Are : Artificial sweeteners used to provide sweetness without the added calories of sugar. Potential Side Effects : While these sweeteners are low in calories, they can disrupt gut health, lead to cravings for more sugar, and potentially affect insulin sensitivity and metabolism over time. 5. Palm Oil and Other Vegetable Oils What They Are : Cheap oils used for their texture and ability to prolong shelf life. Potential Side Effects : Palm oil is high in saturated fats, which can raise LDL (bad) cholesterol levels and increase the risk of cardiovascular disease. Other vegetable oils, such as sunflower and canola oil, may also be high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. What Are the Side Effects of Regularly Consuming Energy Bars? While convenient, consuming energy and protein bars regularly may have a few negative effects on your health: Excess Sugar : Many bars are sweetened with sugar, maltitol, or other sugar alcohols, which can cause blood sugar spikes and crashes. Over time, excess sugar consumption may lead to weight gain, insulin resistance, and an increased risk of type 2 diabetes. Common energy bars sold contain 15-18g of sugar per bar, which is 3-4 tsp of sugar. Digestive Discomfort : Ingredients like sugar alcohols and polydextrose can lead to bloating, gas, and diarrhoea, especially for individuals with sensitive stomachs or those who consume these bars frequently. Unbalanced Macronutrients : Many protein bars are high in protein but low in other essential nutrients, such as fibre and healthy fats, which can lead to nutrient imbalances over time. Increased Cravings : Artificial sweeteners like sucralose and aspartame can affect your gut microbiota and lead to sugar cravings, making it harder to maintain a healthy diet in the long run. Make Your Own Nutritious Energy Bars Instead of relying on store-bought bars loaded with sugar, artificial sweeteners, and preservatives, why not try making your own? Here’s a simple recipe for homemade, nutritious energy bars that are free from unnecessary additives and packed with wholesome ingredients. Homemade Energy Bars Recipe This recipe yields 8 bars (approximately 80g each). Each bar contains around 33g of carbohydrates, 4.7g of fibre and 5.3g of protein Ingredients : 155g whole grain oats 10g walnuts 10g almonds 10g sunflower seeds 10g pumpkin seeds 10g sesame seeds 9g coconut flakes 10g ground flaxseed 90g dried plums 95g dried apricots 25g dark chocolate (at least 85% cocoa) 1 egg 30g honey 100ml water Instructions : Preheat the oven to 180°C. In a bowl, mix the oats, chopped walnuts, almonds, sunflower seeds, pumpkin seeds, sesame seeds, coconut flakes, chopped dark chocolate, dried plums, apricots, egg, honey, and water. If you prefer a firmer consistency, you can blend the ingredients in a food processor. Press the mixture into an 18cm x 25cm baking pan lined with parchment paper. Bake for 30 minutes. Allow the bars to cool, then cut them into 8 pieces. Enjoy one bar as a nutritious snack between the main meals or prior to cardio workout! Conclusion While energy and protein bars can seem like a quick and convenient solution, many of the popular options available are filled with sugar, artificial sweeteners, and preservatives that can negatively affect your health when consumed regularly. By being mindful of the ingredients and making your own bars at home, you can ensure you’re getting a nutritious, satisfying snack without the unwanted side effects. You can also try and make these almond butter protein and energy bars. In this article you will find healthy snacks for travelling. If you are looking to improve your diet and want to consult with a professional, do reach out to me for nutrition counselling at info@katrinpeo.com .

Water kefir is a delicious, lightly fizzy probiotic drink that you can easily make at home. It's a natural way to support your gut health with beneficial microbes—plus it's dairy-free, caffeine-free, and wonderfully refreshing. In this post, I’ll walk you through how to make water kefir step-by-step using the Water Kefir Starter from The Ferment Company , explain how to reuse your kefir for future batches, and share the amazing health benefits of this fermented drink. I’ll also mention other gut-friendly fermented drinks like kombucha, kvass , and coconut water kefir  for variety and inspiration. 🌿 What Is Water Kefir? Water kefir is a traditional fermented drink made from water, sugar, and live cultures of bacteria and yeasts. It’s similar to kombucha in the sense that it’s naturally carbonated and probiotic-rich, but milder in flavour and typically caffeine-free. Perfect for daily gut support! 🥄 How to Make Water Kefir (First Time Using a Starter) I used the Water Kefir Starter from The Ferment Company  (available to purchase in Tallinn at Ökosahver ) to make my first batch. Each starter pack contains 3 sachets of 5g, which is enough to ferment up to 27 litres  of water kefir. Here’s the exact method I followed, based on their instructions: 🧉 Ingredients: 1 litre of room-temperature, filtered water 2 tablespoons of raw cane sugar 1 sachet of Water Kefir Starter (from The Ferment Company) 2 dried organic figs A clean large preserving jar  or glass jar 📝 Instructions: Pour the water into the jar, leaving some space at the top (the volume will expand slightly during fermentation). Add 2 tablespoons of sugar and stir until completely dissolved. Add 1 sachet of the starter  and gently stir until the powder dissolves. Add 2 dried organic figs. Close the jar  with a lid or cover with a coffee filter secured with a rubber band. I used the coffee filter Let it sit at room temperature (20–22°C) for 24–48 hours . ⏳ After 24–48 hours, your kefir is ready! The figs usually float to the top when the fermentation is complete. Taste it to see if it suits your preference—24 hours will give you a milder and sweeter  taste, while 48 hours results in a sharper, more fermented  flavour. 💡 TIP : If your room is warm, fermentation can finish faster—check after 12 hours. Always open the jar carefully , as natural carbonation may cause some fizzing or foaming. 🧊 Storage & Serving: Pour the ready water kefir into a clean bottle or jar. Store it in the refrigerator for up to 2 weeks . Drink about 150 ml per day  to support your gut microbiome. Save 200 ml  of the finished kefir to use as a starter for your next batch! 🔁 How to Make Water Kefir Again (Using the Previous Batch) Once you’ve made your first successful batch, it’s easy to keep the cycle going! 📝 Repeat Instructions: Dissolve 2 tablespoons of sugar in 1 litre of room-temperature water in a preserving jar or glass jar. Add 200 ml of the previous water kefir  (best if it hasn’t been refrigerated for more than 2 days). Stir gently. Add 2 dried organic figs. Cover and let it ferment at room temperature for 24–48 hours. When it tastes good to you, store it in the fridge and save another 200 ml for the next batch! 🌟 Health Benefits of Water Kefir Water kefir is full of live probiotic bacteria , which can help: Balance the gut microbiome Support digestion and reduce bloating Boost immune function Improve nutrient absorption Enhance skin and mood via the gut-brain axis It’s also naturally rich in enzymes , B-vitamins, and organic acids, and it’s a gentle alternative to kombucha for those sensitive to caffeine or acidity. 🥥 Other Fermented Drinks to Try If you love fermented drinks and want to mix things up, try these probiotic-rich options: Coconut Water Kefir  – Slightly sweet and rich in electrolytes; great post-workout or in warm weather. Kvass  – A traditional Eastern European drink made from fermented bread or beets; earthy and mineral-rich. Kombucha  – A tangy, bubbly tea-based drink full of antioxidants and natural acids. Each has its own taste, benefits, and unique microbes! ✨ Final Thoughts Making water kefir at home is easy, rewarding, and a fantastic way to boost your gut health naturally. Once you get into the rhythm, it becomes part of your wellness routine—just like brushing your teeth or brewing tea. Start simple, taste along the way, and enjoy the gentle fizz of a drink that loves your microbiome! Is you want to improve your nutrition, but are unsure where to start and need someone to guide and support you, then don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com .

Saturated fats have long been a topic of debate in nutrition, but research and dietary guidelines consistently emphasise the importance of moderating their intake. While our bodies do need fats for essential functions like hormone production and energy, excessive consumption of saturated fats in modern diets is linked to several health risks, including increased cholesterol levels, elevated blood pressure, and negative effects on gut health. What Are Saturated Fats and Why Should You Care? Saturated fats are a type of fat found mostly in animal products (like fatty cuts of meat, butter, and full-fat dairy) and some tropical oils (such as coconut and palm oil). These fats are solid at room temperature and are known to raise "bad" LDL cholesterol, increase blood pressure, and potentially disrupt the balance of bacteria in the gut. But not all saturated fats are created equal. Emerging research shows that their impact depends on the food source. For instance, saturated fat from whole foods like yoghurt or dark chocolate may have different effects on health than that from processed meats or fast food. How Much Saturated Fat Is Recommended? According to WHO and European Food Safety Authority guidelines, fat intake should be distributed as follows: Total fat:  20–35% of daily energy (in Estonia the dietary guidelines recommend 25%-40%, but 40% only if the saturated fats intake from it is below 10%) Saturated fat:  <10% Monounsaturated fat:  10–20% Polyunsaturated fat:  5–10% Trans fats:  <1% Curious about which fats support long-term health and what are monounsaturated fats, polyunsaturated fats and trans fats? Read my article: Best Healthy Fats for Your Body Hidden Saturated Fat in Modern Diets Many people unknowingly consume excessive saturated fat because it’s hidden in ultra-processed foods and ready-made meals sold in the grocery store. Common culprits include: Pastries and baked goods Processed meats Fast food Snacks made with palm oil, butterfat, or hydrogenated fats Reading food labels carefully is essential to identify saturated fat content per serving and to recognise ingredients that indicate saturated fat. How Excess Saturated Fat Affects Your Health? Raises LDL Cholesterol and Heart Disease Risk Saturated fats increase LDL cholesterol levels, which can lead to plaque buildup in arteries and raise the risk of heart disease and stroke. A comprehensive meta-analysis ( Mensink et al., 2003 ) of over 60 controlled trials found that replacing saturated fats with unsaturated fats significantly reduced total-to-HDL cholesterol ratios, though effects on LDL alone varied depending on the specific fatty acid. More recent evidence suggests that not only the amount but also the food source of saturated fat matters. Saturated fats from processed meats and ultra-processed foods carry greater risk than those from whole foods ( ZOE, 2023 ). Learn more about the healthy levels and unhealthy levels of cholesterol from this article . May Contribute to Higher Blood Pressure Some studies suggest that high saturated fat intake may contribute to elevated blood pressure: In the North Karelia randomised control trial study (1979) , participants following a diet with reduced saturated fat and a higher polyunsaturated/saturated fat ratio experienced reductions in both systolic and diastolic blood pressure. However, systematic reviews conclude that while saturated fat reduction may benefit lipid profiles, its direct effect on blood pressure is less clear and likely modest. Contributes To Weight Gain Saturated fat is calorie-dense (9 kcal/g). In energy-dense diets, it can: Contribute to caloric surplus  and weight gain Lead to increased visceral fat , which is associated with metabolic syndrome, type 2 diabetes, and heart disease Negatively Influences Gut Health There is growing evidence that high saturated fat intake can affect gut microbiota and intestinal barrier function: A 6-month RCT ( PubMed ID: 30782617 ) showed that higher-fat diets led to unfavourable changes in gut microbiota and increased inflammatory markers. A controlled feeding study ( PMC ID: PMC6299478 ) demonstrated that diets higher in saturated fats altered gut microbiota composition. Systematic reviews (e.g., PubMed ID: 30655101 ) support the conclusion that high saturated fat intake can reduce microbial diversity and promote inflammation. May Contribute To Acid Reflux High-fat meals, including those rich in saturated fats, can: Slow down gastric emptying Relax the lower oesophageal sphincter (LES), allowing stomach acid to back up into the oesophagus While saturated fats themselves aren't the sole cause of GERD, high-fat diets are known triggers . You can learn more about heartburn causes here . Not All Saturated Fats Are Equal While general guidelines recommend limiting saturated fat intake, recent research shows that the source of saturated fats plays a crucial role in their health effects. Saturated fats from whole dairy products such as yoghurt and cheese tend to have a different, often less harmful impact on heart health compared to saturated fats found in ultra-processed foods like processed meats, fast food, and packaged snacks. This difference may be due to the beneficial nutrients and compounds present in dairy, including probiotics and bioactive peptides, which can support metabolic and inflammatory health. ZOE, science and nutrition company, highlights that replacing saturated fats with refined carbohydrates , common in many processed foods, does not lower cardiovascular risk. Instead, replacing saturated fats—especially those from ultra-processed sources—with unsaturated fats from foods like nuts, seeds, olive oil, and fatty fish leads to better health outcomes. This evidence underscores the importance of considering the food source and overall dietary pattern rather than focusing solely on saturated fat content. For more detailed insights, see the ZOE article on How Many Grams of Fat per Day . Top 30 Foods Highest in Saturated Fat 🥩 Animal-Based Sources Fatty cuts of beef  (e.g., ribeye, T-bone) Pork belly Lamb (especially ground or shoulder cuts) Chicken skin Duck meat (especially with skin) Goose (with skin) Bacon Sausages  (especially traditional pork sausages) Salami Liver pâté  (especially with butter or cream) 🧀 Dairy-Based Sources Butter Heavy cream (whipping cream) Whole milk Full-fat yoghurt Cheddar cheese Brie Cream cheese Mascarpone Ice cream  (especially the ones made with cream) Condensed milk 🍳 Processed and Mixed Foods Fast food burgers Fried chicken French fries (fried in palm or animal fat) Pizza (especially with extra cheese and meat toppings) Meat pies and pastries Croissants and puff pastry Donuts Chocolate bars  (milk chocolate has more saturated fat than dark chocolate) Cakes and frostings  (made with butter or palm oil) Microwave popcorn  (especially with butter flavouring) Visualising 22 Grams of Saturated Fat For an average daily energy requirement of 2000 kcal, the recommended fat intake ranges between 55 g and 89 g per day  (based on 25–40% of recommended total energy from fat, with fat providing 9 kcal per gram). At 2500 kcal per day, the recommendation increases to 70–111 g of fat , And at 3000 kcal, it ranges from 85–133 g per day . Important:  Fat intake should only approach the higher end of this range (25%-40%) if saturated fats remain below 10% of total energy intake. This means: No more than 22 g of saturated fat  per day for a 2000 kcal diet, 28 g  for a 2500 kcal diet, and 33 g  for a 3000 kcal diet. To help visualise how quickly saturated fats can add up in a day, here are examples of foods that contain approximately 22g of saturated fats : How to Reduce Saturated Fat Intake ✅ Read food labels carefully to identify hidden saturated fats ✅ Limit ultra-processed and fast foods ✅ Cook fresh meals at home using whole ingredients ✅ Choose healthier fats like extra virgin olive oil , nuts, avocados, and fatty fish Conclusion Saturated fats are a natural part of the human diet and not inherently harmful when consumed in moderation and from quality sources. However, excessive intake — particularly from ultra-processed foods and processed meats — has been consistently linked with increased risk of heart disease, high blood pressure, and disruptions to gut health. Not all saturated fats have the same effect on the body. Emerging research highlights that saturated fats from whole foods like full-fat dairy or dark chocolate may not carry the same risks as those found in processed foods. Context matters: what you eat with saturated fats — and what you eat instead of them — plays a crucial role. Swapping saturated fats for unsaturated fats (like olive oil, nuts, and fatty fish), rather than refined carbohydrates, is associated with better long-term health outcomes. By being mindful of both quantity and quality, reading food labels, and focusing on whole, minimally processed foods, you can make informed choices that support your heart, gut, and overall health. Learn more about saturated fat and health: ZOE's guide on saturated fat . If you are looking to get professional guidance on how to improve your nutrition to support better health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com .

Your gut health is deeply connected to your overall well-being. From digestion and energy levels to immunity, mood, weight, skin health and also brain health, your gut microbiome plays a central role. The good news? There are many simple and effective habits you can adopt each day to support a thriving gut microbiome. Here’s how you can support your gut health on a daily basis: 1. Eat a Variety of Plant-Based Foods One of the most impactful steps you can take is increasing the diversity of plants in your diet on a weekly basis. Research shows that people who eat at least 30 different plant foods per week have a more diverse and resilient gut microbiome. Plant foods include not just fruits, berries and vegetables , but also: Whole grains (quinoa, buckwheat, wholegrain rice, wholegrain rye bread etc.) Legumes (beans, lentils, peas) Nuts and seeds Herbs and spices Each plant brings a different set of fibres and polyphenols that feed specific gut microbes. More variety = more microbial diversity in your gut = better health. 2. Include Prebiotics and Polyphenol-Rich Foods Prebiotics are special plant fibres that feed your good bacteria. Great prebiotic-rich foods include: Garlic Onions Leeks Asparagus Bananas (greener are better as they have more resistance starch) Oats You can learn more about prebiotics health benefits and prebiotic foods here. Polyphenols are antioxidants found in colourful plant foods like berries, dark chocolate, olives, and green tea. These also nourish beneficial gut bacteria. 3. Add Fermented Foods for Natural Probiotics Fermented foods introduce live beneficial bacteria and help support microbial balance. Try adding 2-3 portions of the fermented foods and drinks to your daily meals: Kefir Natural unflavoured yoghurt Sauerkraut Kimchi Miso Tempeh etc Learn about other fermented foods and drinks in this article . A small daily portion can make a big difference over time. 4. Limit Ultra-Processed Foods Ultra-processed foods often contain additives, sugars, unhealthy fats, and low-quality ingredients that negatively affect the gut. These foods may: Disrupt the balance of gut bacteria Increase gut inflammation Reduce microbial diversity Focus on whole, minimally processed foods whenever possible. Learn more about ultra-processed foods and how to recognise them in the grocery store from this article. 5. Watch Out for Artificial Sweeteners and Emulsifiers Artificial sweeteners  (like aspartame, acesulfame K, sucralose, and saccharin) can alter gut bacteria in ways that may impair glucose tolerance and increase cravings. Emulsifiers (like carboxymethylcellulose (CMC), polysorbate‑80, carrageenan, maltodextrin, xanthan gum, guar gum, gum arabic, DATEM (ester of mono‑/diglycerides), propylene glycol alginate, HPMC, sorbitan monostearate, glyceryl oleate/stearate etc. ) often found in packaged foods (like plant milks, sauces, mayonnaise, ice cream, nut butters, baked goods, margarine, salad dressings etc), can interfere with the mucus layer of the gut lining, reduce microbial diversity and promote inflammation. Minimising these additives helps maintain a healthier gut environment. 6. Limit Alcohol Consumption Regular alcohol consumption can damage the gut lining and shift the microbiome toward more harmful bacterial strains. There is no safe or healthy level of alcohol for the body nor to the gut. Learn more about alcohol consumption, how it affects health, what does it mean maximum 2 units of alcohol for men and 1 unit of alcohol for women, if chosen to consume. 7. Be Mindful with Medications Certain medications can significantly impact your gut health, for example: Antibiotics  can wipe out both harmful and beneficial bacteria, leading to imbalances or overgrowth of less desirable microbes. Proton pump inhibitors (PPIs) , often used for acid reflux, may reduce microbial diversity and promote bacterial overgrowth in the upper gut. NSAIDs  (like ibuprofen) can irritate the gut lining and increase intestinal permeability. It’s important to use these medications only when necessary, as rarely as needed and under medical guidance. If you must take them, supporting your gut with fermented foods and drinks (where necessary also probiotic supplements) and fibre-rich foods can help restore balance in the gut. 8. Focus on Lifestyle Habits That Support Gut Health Sleep :  Aim for 7–9 hours per night. Poor sleep is linked to dysbiosis (gut imbalance). Stress management :  Chronic stress disrupts gut bacteria and can increase gut permeability. Exercise:  Regular movement boosts microbial diversity and supports digestion. Meal timing and intermittent fasting:  Allowing time between meals and avoiding constant snacking gives your gut time to rest and repair. Overnight fasting (12–16 hours) can support microbial balance, reduce gut inflammation, and help regulate your circadian rhythms. Intermittent fasting may also promote the growth of beneficial bacteria and enhance the diversity of your gut microbiome. Time in nature:  Exposure to natural environments and soil microbes can also support your microbiome. Start Small and Build a Gut-Friendly Routine. You don’t need to overhaul your diet overnight. Start by: Adding one new plant food per week Replacing one processed snack with a fibre-rich whole food Including fermented foods to your diet a few times a week These small steps add up and can have a long-term impact on your gut and overall health. Summary Supporting your gut health daily is a combination of what you eat, how you live, and the habits you choose. By focusing on variety, fibre, fermented foods, and reducing processed ingredients and stress, you create an environment where beneficial microbes can thrive. Your gut will thank you—with better digestion, immunity, energy, and even mood. Inspired by insights from ZOE’s research , gastroenterologist Dr. Will Bulsiewicz and the ZOE Science & Nutrition podcast . If the above feels overwhelming and you need a professional to review your diet and guide you towards better nutrition step-by-step, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

When we talk about nutrition, the focus often falls on macronutrients: protein , fat , and carbohydrates (including fibre ). While these are undeniably important, the smaller players in your diet — micronutrients — deserve just as much attention. These essential vitamins and minerals, though needed in tiny amounts (milligrams and micrograms), are foundational for every system in your body to function optimally. In this article, we’ll explore how micronutrients support different body systems and organs. If you want to dive deeper into symptoms of deficiencies or find a comprehensive breakdown of vitamins and minerals, check out my article Your Body’s Signs of Nutritional Deficiencies  and download my free vitamin and mineral guides  with food sources, vitamin and mineral roles in the body, and recommended intake levels. Why Micronutrients Matter? Micronutrient deficiencies can go unnoticed until symptoms become persistent: fatigue, poor sleep, brittle nails, low mood, brain fog, or frequent infections. These symptoms often stem from modern diets that prioritise convenience over variety, as well as from depleted soils and consuming too many ultra-processed foods . A wholesome, varied diet rich in natural foods remains the best way to meet your nutrient needs. What Your Body Systems Need Here’s a breakdown of key micronutrients that support the proper functioning of your major body systems and organs: 1. Digestive System Key micronutrients needed:  B vitamins, magnesium, zinc, vitamin A, selenium Roles:  Enzyme production, gut lining integrity, digestive motility, supporting the microbiome Example sources:  Leafy greens, seeds, carrots, liver, whole grains, nuts 2. Cardiovascular System (including the Heart) Key micronutrients needed:  Magnesium, potassium, CoQ10, vitamin D, vitamin K2, B6, B9 (folate), B12 Roles:  Heart rhythm, blood pressure regulation, vascular health, clotting Example sources:  Avocados, leafy greens, fatty fish, organ meats, legumes 3. Respiratory System (Lungs) Key micronutrients needed:  Vitamin C, A, D, magnesium, zinc, selenium, omega-3 fatty acids Roles:  Antioxidant protection of lung tissue, immune response in airways, reducing inflammation, supporting mucosal lining Sources:  Citrus fruits, carrots, fatty fish, Brazil nuts, seeds, green vegetables 4. Energy System (Mitochondrial Health) Key micronutrients needed:  B vitamins, iron, magnesium, copper, CoQ10 Roles:  Cellular energy production (ATP), oxygen transport Example sources:  Eggs, red meat, whole grains, nuts, legumes, seafood 5. Detoxification System Key micronutrients needed:  Sulphur, selenium, zinc, molybdenum, B vitamins Roles:  Liver detox pathways (phase I and II), antioxidant regeneration Example sources:  Garlic, onions, broccoli, Brazil nuts, legumes, eggs 6. Hormonal System (Communication) Key micronutrients needed:  Iodine, selenium, zinc, vitamin D, B5, B6 Roles:  Thyroid hormone production, adrenal support, sex hormone balance Example sources:  Seafood, seaweed, Brazil nuts, poultry, eggs, sunflower seeds Learn more how you can balance your hormones naturally, here. 7. Structural System (Muscular & Skeletal) Key micronutrients needed:  Calcium, magnesium, vitamin D, vitamin K2, phosphorus, silica Roles:  Bone density, muscle contraction, connective tissue support Example sources:  Dairy, leafy greens, seeds, whole grains, bone broth 8. Immune System Key micronutrients needed:  Vitamin D, C, zinc, selenium, iron Roles:  Antibody production, infection defense, inflammation regulation Example sources:  Citrus fruits, red meat, pumpkin seeds, mushrooms, berries 9. Brain and Nervous System Key micronutrients needed:  B vitamins, omega-3 (DHA), magnesium, vitamin D, zinc, choline Roles:  Neurotransmitter production, myelin sheath integrity, cognitive function Examples sources:  Fatty fish, eggs, nuts, leafy greens, dark chocolate 10. Skin Key micronutrients needed:  Vitamins A, C, E, zinc, selenium, biotin Roles:  Collagen synthesis, antioxidant protection, cell renewal Example sources:  Carrots, sweet potatoes, almonds, citrus fruits, different seeds 11. Liver Key micronutrients needed:  Choline, B vitamins, iron, selenium, zinc Roles:  Metabolism, fat transport, bile production, detoxification Example sources:  Eggs, liver, cruciferous vegetables, legumes, seafood You can learn more about the functions of the liver and how to support it here . What About Polyphenols and Antioxidants? Although not classified as essential micronutrients, polyphenols and antioxidants offer a powerful layer of protection in the body. Polyphenols  (like flavonoids, anthocyanins, and tannins) have anti-inflammatory, anti-aging, and disease-preventive properties. Antioxidants  (like vitamins C, E, selenium, and plant compounds) help neutralise oxidative stress and protect cellular health. To learn more, visit my article: Polyphenols: What Are They and Their Health Benefits Top sources:  Berries, green tea, extra virgin olive oil, dark chocolate , herbs, red grapes, apples How to Ensure Adequate Micronutrient Intake Eat a diverse, colourful diet  that includes fruits (including berries), vegetables, nuts, seeds, legumes, whole grains and quality animal products (dairy ( specifically fermented ), meat, fish and other seafood) Choose seasonal and local produce  when possible Be mindful of long-term restrictive diets or popular mainstream diets that could lead to nutritional deficiencies Consider testing or professional guidance if you suspect low levels Supplement only when necessary  and with professional advice. D-vitamin is what many people lack due to limited exposure to sun . In Summary Each system in your body relies on a unique combination of vitamins and minerals to thrive. While macronutrients provide fuel, micronutrients fine-tune and sustain your health behind the scenes. Understanding what your body needs is the first step to supporting it wisely. 📍 Download my Vitamin and Mineral Guides  for deeper insights. And if you're ready to take your health into your own hands with professional support, I’m here to help guide the way. Contact me at info@katrinpeo.com and learn how I can help you. References: Harvard T.H. Chan School of Public Health – Micronutrients NIH Office of Dietary Supplements

At the beginning of this year, I completed a micronutrients and vitamins/minerals course  led by a biologist and nutritional therapist . Over five weeks, we explored the science behind vitamins, minerals, and omega-3 fats — and how supplementation can support different stages of life, when needed . One message came through clearly: Supplements are meant to supplement, not replace, a healthy balanced diet. In this article, I want to help you make better informed, balanced decisions  about supplements — when they can be helpful, how to identify quality, and how to avoid the risks of overuse or misinformation. 🥦 Start With Food, Not Pills A varied, nutrient-rich diet  is the foundation of good health. Whole foods contain not just isolated vitamins and minerals but also: Phytonutrients and antioxidants Fibre and enzymes Nutrient synergies that pills can never replicate For example, the vitamin C in a red pepper is accompanied by flavonoids that enhance its absorption. The iron in lentils comes with fibre and plant polyphenols that also support gut health. 👉 If you’d like to learn more about how to get essential vitamins and minerals from food sources, you can download my free PDFs here . An excerpt from the Estonian 2025 food pyramid, where I have illustrated where supplements could be placed if they are physiologically necessary. But modern life — with stress, consuming too many processed foods , drinking excessive alcohol , digestive issues, certain medications, and age-related changes  — can sometimes lead to nutrient shortfalls , even with a decent diet. That’s where targeted supplementation  could become useful — and necessary in some cases. ⚠️ The Supplement Industry Is Not Well-Regulated Most people assume their supplements are safe and effective. Unfortunately, the reality is more complicated. In many countries — including the United States  and those in the European Union  — dietary supplements are not subject to the same rigorous regulations as pharmaceutical drugs . Unlike prescription medications, supplements: ❌ Do not require pre-market approval  for safety, effectiveness, or quality ❌ Are not required to prove their health claims , unless they're classified as novel foods or make disease treatment claims ❌ Often lack standardised dosing  across brands ❌ Can be brought to market without clinical trials In the United States , supplements are regulated under the Dietary Supplement Health and Education Act (DSHEA)  of 1994. This law classifies supplements as a category of food , not medicine. As a result, manufacturers do not need to demonstrate safety or efficacy to the FDA  before selling a product. The FDA can only act after a product is on the market , and only if it’s shown to be harmful or misleading. In the European Union , there is more oversight on nutrient levels and labelling, but enforcement varies between member states . For example: Ingredients must be on the EU’s approved list (unless applying for novel food status), Maximum permitted levels for vitamins and minerals are not harmonised across the EU , meaning dosages differ widely by country, Herbal supplements are even less standardised , and many are sold as food supplements  without therapeutic evidence or quality control. This lack of consistent regulation has real consequences. A 2015 study in JAMA  found that over 2/3 of supplements previously recalled by the FDA still contained banned or dangerous substances , such as anabolic steroids, unapproved stimulants, or sibutramine (a weight-loss drug withdrawn from the market for safety concerns). In short: regulatory bodies don't verify the quality or contents of supplements before they're sold . It's up us as the consumers to check for third-party testing, read ingredient labels carefully, and avoid misleading health claims. You must be your own advocate  when it comes to supplements — because no one else is checking before they reach the shelf. ✅ How to Choose a Supplement Look for products that are third-party tested (typically also stated on the company's website)  to ensure they contain what the label claims — and nothing harmful. Check for any of these certifications, verifications on the product labels: GMP certified (ensures supplements are produced in facilities that meet strict safety, hygiene and quality standards) USP Verified NSF Certified for Sport - helps athletes, coaches, dieticians, consumers make safer decisions when choosing supplements HACCP certified Informed-Sport / Informed-Choice Read Labdoor  or ConsumerLab.com  evaluations. Also: Choose brands that clearly state dosages and forms  (e.g., methyl folate vs folic acid) Avoid proprietary blends that don’t disclose individual amounts Be wary of high doses  unless specifically prescribed by your doctor ✅ Toxicity: Yes, You Can Overdo It Especially with fat-soluble vitamins  (A, D, E, K) and certain minerals (like selenium or iron), it’s possible to exceed safe upper intake levels  without realising it — especially if you take multiple supplements, protein powders, or fortified foods during the day and for periods of time. I’ve created downloadable resources showing upper safe limits (ULs)  for vitamins and minerals (for some of them they are not known, which makes the risk of overdosing more risky): 👉 Download them for vitamins here and for minerals here . (Information in the downloadables is retrieved from the Health Development Institute in Estonia and Agriculture and Food Board). Always consult with your doctor, before starting to take supplements, especially if you are on prescribed medications. 🧪 Personalised Testing: A Smarter Way to Supplement Rather than guessing what your body needs, consult your doctor and consider micronutrient testing — especially for nutrients like: Vitamin D Ferritin (iron storage) B12 Magnesium Omega-3 index Your family doctor might not be able to order you the blood tests depending on the country. But in Estonia, for example, Synlab  offers individual and bundled blood tests to assess nutritional status and you can order the tests yourself. This is a great first step before starting or adjusting a supplement regimen. Laboratory doctor or your family doctor can help to explain you your test results. 🧬 What Supplements Might Be Needed — and When? Your supplement needs shift with age, life stage, health conditions, diet and also where you live. Here’s a simplified guide (considering you are consuming first and foremost a healthy balanced diet): Life Stage Commonly Helpful Supplements if Needed Children & Teens, Adults (20-30) Vitamin D, Omega-3s, iron (girls when starting menstruating and if needed) Women of Reproductive Age Vitamin D, iron, magnesium, iodine (esp. pre-pregnancy), selenium, Omega-3s Pregnancy & Breastfeeding Prenatal, which usually contains all necessary vitamins and minerals needed, such as folate, B12, iodine, selenium, Omega-3s, vitamin D Adults (30–60) Vitamin D, selenium (soils are deficient in many countries), Omega-3s, magnesium, CoQ10 (if on statins) Older Adults (60+) Vitamin D + K2, B12, Omega-3s, CoQ10, selenium Note: Always talk to a healthcare provider before starting new supplements, especially if you take medications or have chronic conditions. Magnesium supplementation could be beneficial for diabetics, alcoholics, people with high stress, people with sleep challenges, women in perimenopause and menopause. Learn more about the magnesium here. Selenium may be necessary as a supplement for those who eat little fish, eggs, Brazil nuts, offal, dairy. 75-90 mcg is the recommended daily amount. Omega-3 fatty acids (DHA and EPA) is recommended to be taken as a supplement if fatty fish—such as salmon, herring, mackerel, sardines, and anchovies—are consumed less than 2–3 times per week. Trout and tuna are also good sources of omega-3s, although they generally contain lower amounts compared to the fish listed above. Plant-based foods like chia seeds, walnuts, hemp seeds, flaxseeds, and rapeseed (canola) oil provide ALA (alpha-linolenic acid), the plant form of omega-3. ALA is essential for health in its own right and contributes to heart and metabolic health. However, the body must convert ALA into EPA and DHA to meet all omega-3 needs, and this conversion is limited: only about 5–10% of ALA is converted to EPA, and just 0.5–1% to DHA. Therefore, for vegans and vegetarians, it’s especially important to supplement with omega-3—preferably from algae-based sources that directly provide DHA and EPA. C-vitamin and zinc  could be beneficial for a short period of time, when there are viruses spreading around you and to support immune function and can be beneficial to athletes to lower the chances of getting cold and viruses. But important with C-vitamin is that our bodies can absorb only around 200mg at a time, so taking high doses of C-vitamin supplement could tax the kidneys and cause diarrhoea. 🌞 Vitamin D: The Most Common Deficiency Vitamin D deserves special mention — especially for people living in northern climates like Estonia. It plays a role in: Bone health Immune regulation Mood balance Chronic disease prevention A vitamin D blood test will show your current status. While 1000–2000 IU/day  is safe for most to supplement, some people may need more during a short period of time to correct their severe deficiency. Talk to your doctor or laboratory doctor after the blood test to understand whether and how much should you supplement. Final Thoughts: Be an Informed Supplement Taker Supplements aren’t inherently good or bad — they’re just tools to supplement a healthy diet. But like any tool, you need to use them correctly, safely, and intentionally . Before you supplement, ask: Am I getting enough of this nutrient from food? Do I actually need this based on my age, health, or lab tests? Is the product from a trusted, certified  source? Am I staying within safe intake limits ? Supplements are helpful only when they’re the right kind, in the right dose, for the right person. Start with food first . Supplement when needed. And always stay curious, cautious, and informed. If you want to understand whether your diet is balanced, if you are looking to improve your nutrition, don't hesitate to reach out to me for personal nutrition counselling at info@katrinpeo.com .