DISCLAIMER — The resources listed below are for educational and informational purposes only. They are not a substitute for personalised clinical advice. If you are experiencing health symptoms, please consult a qualified practitioner. Supplement recommendations are general — individual needs vary significantly based on testing, health status, and biochemical individuality.
Start here — the foundational resource
Test, Don't Guess
Why your tests are normal and you still feel terrible
The clinical method behind everything on this page and every investigation I run. Five functional tests, 900+ data points, seven body systems. This is the framework — the books below are the influences that built it.
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Free Pattern Finders
Start here. These interactive clinical screens take 2–3 minutes and identify the patterns most likely driving your symptoms — based on the same framework used in the full TDG programme.
General Health
Health Pattern Finder
Fatigue, brain fog, digestive issues, hormone imbalance — identify which clinical patterns are most likely driving your symptoms.
Start the screen →
Weight Loss Resistance
Why Diets Stop Working
Five metabolic patterns that block fat loss regardless of diet and exercise. Find which one is most likely affecting you.
Start the screen →
Neurodivergent Biochemistry
ADHD & Neurodivergence Screen
Biochemical patterns that may contribute to neurodivergent symptom presentations. Not a diagnosis — a clinical investigation starting point.
Start the screen →
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Recommended Reading
These books have genuinely shaped my clinical thinking over 37 years. Some are technical references I consult regularly. Others changed my fundamental understanding of health. I encourage you to start with the topic that addresses your most pressing concern and let one book lead to another — that's how real clinical literacy develops.
Metabolic Typing & Biochemical Individuality
The Metabolic Typing Diet
The foundational text. Explains why one-size-fits-all diets fail and provides the self-assessment to determine your metabolic type. Essential for understanding biochemical individuality in nutrition.
→ Amazon
Nutrition and Physical Degeneration
Price's groundbreaking research documenting traditional diets worldwide. Demonstrates how isolated populations maintained excellent health on vastly different diets — the original evidence for biochemical individuality.
→ Amazon
How to Eat, Move and Be Healthy
Holistic approach to health covering nutrition, exercise, stress, and lifestyle. The metabolic typing questionnaire in this book introduced many practitioners to biochemical individuality. A formative influence on my practice.
→ Amazon
Biochemical Individuality
The original scientific text on why people respond differently to the same diet, environment, and treatment. Williams coined the concept that underpins everything I do clinically — that biochemical variation within the human species is vast, applies even within families, and makes one-size-fits-all medicine not just ineffective but dangerous. A personal favourite and a foundational read.
→ Amazon
Digestive Health & The Microbiome
Digestive Wellness (3rd Edition)
Comprehensive guide to digestive health from a functional medicine perspective. Covers the gut-brain connection, leaky gut, SIBO, and practical protocols for healing. A clinical reference I return to frequently.
→ Amazon
The Second Brain
Explores the enteric nervous system and the gut-brain axis. Explains why digestive health affects mood, cognition, and overall wellbeing. Scientific but accessible — one of the most important books in this field.
→ Amazon
Leaky Gut, Leaky Cells, Leaky Brain
Connects intestinal permeability to systemic inflammation and neurological symptoms. Practical approach to addressing the root causes of barrier dysfunction.
→ Amazon
Hormones, Stress & Adrenal Health
Adrenal Fatigue: The 21st Century Stress Syndrome
Comprehensive guide to recognising and recovering from HPA axis dysfunction. Covers testing, lifestyle modifications, supplements, and recovery timelines. Essential for understanding modern stress-related exhaustion.
→ Amazon
Why Zebras Don't Get Ulcers
Brilliant exploration of how chronic stress affects health differently than acute stress. Written by a Stanford neuroscientist with remarkable clarity and wit. Explains why our stress responses wreak havoc in modern life.
→ Amazon
Your Thyroid and How to Keep It Healthy
Practical guide to thyroid health beyond standard medical approaches. Covers subclinical hypothyroidism, the T4/T3 conversion issue, and why standard testing often misses thyroid dysfunction.
→ Amazon
Blood Sugar, Metabolism & Weight
Why We Eat (Too Much)
A bariatric surgeon's exploration of why weight loss is so difficult and why our bodies defend their set point. Challenges the calories-in-calories-out model with compelling evidence about metabolic adaptation.
→ Amazon
The Hungry Brain
Neuroscience of appetite and weight regulation. Explains how the brain controls eating behaviour and why hyperpalatable foods hijack our satiety mechanisms. Evidence-based without being overly technical.
→ Amazon
Burn
Evolutionary anthropologist's research on human metabolism. Challenges assumptions about exercise and calorie burn, showing that our total energy expenditure is remarkably constrained. Changes how you think about weight management.
→ Amazon
Brain, Neurological Health & Sleep
Why Isn't My Brain Working?
Functional neurology approach to brain fog, memory issues, and cognitive decline. Explains how blood sugar, inflammation, gut health, and autoimmunity affect brain function. Practical protocols included.
→ Amazon
Why We Sleep
Comprehensive exploration of sleep science. Covers the devastating effects of sleep deprivation on every body system and practical strategies for improvement. Should be compulsory reading for anyone with fatigue.
→ Amazon
The Oxygen Advantage
How breathing patterns affect sleep, energy, and performance. Introduces the BOLT test and practical breathing retraining protocols. Particularly valuable for anyone with sleep-disordered breathing or HPA dysfunction.
→ Amazon
Functional Medicine & Laboratory Testing
The Disease Delusion
The foundational text from the father of functional medicine. Bland's case for why chronic disease requires a systems approach — addressing root causes rather than managing symptoms. The intellectual framework behind everything functional medicine practitioners do.
→ Amazon
Normal Blood Test Scores Aren't Good Enough (2nd Ed)
Explains the difference between "normal" and "optimal" lab ranges. Shows why conventional reference ranges miss subclinical dysfunction. The clinical argument behind everything I do.
→ Amazon
The Clot Thickens
Challenges conventional thinking about cardiovascular disease, arguing that endothelial damage and clotting — not cholesterol — are the primary drivers. Important reading for anyone on statins or concerned about heart health.
→ Amazon
Movement, Exercise & Physical Function
Anatomy Trains
Revolutionary look at the fascial system and how muscles work in connected chains rather than isolation. Changes how you understand posture, movement dysfunction, and pain patterns.
→ Amazon
Athletic Body in Balance
Functional movement screening and corrective exercise from the creator of the FMS. Essential for understanding movement quality before movement quantity — the foundation of any exercise prescription.
→ Amazon
Becoming a Supple Leopard
Comprehensive guide to mobility, movement mechanics, and self-maintenance. Over 400 techniques for improving position, resolving pain, and optimising performance.
→ Amazon
Toxicity, Detoxification & Environmental Health
Slow Death by Rubber Duck
Eye-opening investigation of everyday chemical exposures. The authors deliberately exposed themselves to common household toxins and measured the effects. Makes the invisible visible — compelling and alarming in equal measure.
→ Amazon
The Methylation Miracle
Accessible introduction to methylation and its role in detoxification, neurotransmitter production, and gene expression. Explains MTHFR and related genetic variations clearly without overwhelming the reader.
→ Amazon
Questioning Medical Orthodoxy & Terrain Biology
Turtles All the Way Down
A rigorous, heavily referenced examination of vaccine safety science and the evidence base behind vaccination policy. Not anti-vaccine polemic — a serious scientific critique. I include it here because critical appraisal of medical evidence is a clinical skill, not a political position.
→ Amazon
The Truth About Contagion
Explores the terrain theory of disease — the idea that the internal environment of the body determines susceptibility more than the pathogen itself. An important counterweight to the germ-centric model that dominates modern medicine. Read alongside the mainstream view.
→ Amazon
Terrain Therapy
The practical application of terrain theory to health optimisation — how diet, lifestyle, and environmental factors shape the biological terrain that determines health and disease susceptibility. The philosophical foundation behind the whole-system approach I use clinically.
→ Amazon
Can You Catch a Cold?
Questions the conventional transmission model of respiratory illness and the role of host immunity, nutrition, and terrain in determining who gets sick and who doesn't. Challenges assumptions most practitioners never examine.
→ Amazon
The Extracellular Matrix and Ground Regulation
Pischinger's foundational work on the extracellular matrix as the primary communication system of the body — the biological ground substance that mediates between cells, blood, and lymph. The scientific basis for holistic biological medicine and one of the most important yet least known texts in functional health.
→ Amazon
Integrative Oncology & Systemic Disease
Life Over Cancer
Integrative oncologist Keith Block's comprehensive programme combining conventional treatment with nutritional, lifestyle, and mind-body approaches. One of the most clinically rigorous integrative cancer texts available — evidence-based without abandoning conventional medicine.
→ Amazon
Outside the Box Cancer Therapies
Naturopathic and integrative approaches to cancer prevention and treatment. Covers nutrition, supplements, detoxification, and mind-body medicine in the context of cancer care. A practical companion to Block's more research-heavy approach.
→ Amazon
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Home Testing & Monitoring
These are tools I recommend clients use between consultations to track patterns that matter clinically. Blood sugar and blood pressure monitored together with breathing practice create a genuine home biofeedback loop — you can see your nervous system responding in real time.
Clinical note — home monitors are pattern tools, not diagnostic tools. A blood pressure reading taken in isolation tells you less than a series of readings taken consistently at the same time of day in the same position. The value is in trends over weeks, not single measurements.
Blood Glucose Monitor
Contour Next One or similar
Essential for anyone investigating blood sugar patterns. Take fasting readings, post-meal readings at 1 and 2 hours, and pre-bed readings. Four readings over one day tells you more about your metabolic health than most blood panels.
→ Amazon UK affiliate link
Upper Arm Blood Pressure Monitor
OxiPro BP1 — Award winner, clinically validated
Used as a biofeedback tool alongside breathing exercises. Take a reading, do five minutes of slow nasal breathing at 4-6 breaths per minute, take a reading again. Most people see a measurable drop — direct evidence of your autonomic nervous system responding. Always use upper arm, not wrist, for clinical accuracy.
→ Amazon UK affiliate link
HRV Monitor
Polar H10 chest strap + Elite HRV app
Heart rate variability is one of the most sensitive markers of HPA axis recovery. Morning HRV readings over weeks give you an objective picture of your nervous system resilience. I use this with clients who are in the recovery phase of HPA depletion.
→ Amazon UK affiliate link
Pulse Oximeter
OxiPro OX2 — clinically validated
Useful for monitoring oxygen saturation alongside the BOLT test for breathing assessment. Also helpful for anyone with sleep or respiratory concerns — normal SpO2 is 95-100%, anything below 94% at rest warrants investigation.
→ Amazon UK affiliate link
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Training Equipment
Movement is a primary clinical variable — both insufficient and excessive exercise have distinct physiological signatures. These are the tools I use personally and recommend clinically for functional strength, mobility, and conditioning work that respects your biology rather than fighting it.
Kettlebell Set
Cast iron — 8kg linked, 12kg and 16kg also available
The most versatile training tool available. Swings, Turkish get-ups, goblet squats, and carries develop functional strength, hip power, and cardiovascular conditioning simultaneously. I train with kettlebells in my back garden — they require no gym, minimal space, and deliver maximum return.
→ Amazon UK affiliate link
Swiss Ball (75cm)
Anti-burst rated, 75cm for most adults
Used for core stability, posture correction, and mobility work. Particularly valuable for clients with lower back pain or poor thoracic mobility. The instability demands proprioceptive engagement that no flat surface can replicate.
→ Amazon UK affiliate link
Resistance Bands Set
Fabric loop bands + long resistance bands
Essential for warm-up, activation work, and mobility. Glute activation with a fabric loop band before any lower body session is one of the highest-return interventions for knee and lower back health. Also invaluable for shoulder rehabilitation.
→ Amazon UK affiliate link
Yoga Mat (extra thick)
6mm minimum, non-slip
For floor-based mobility, breathing practice, and movement work. The breathing exercises from our BOLT-based protocol work best done lying in a consistent, dedicated space — having a mat set aside for this purpose matters more than people expect.
→ Amazon UK affiliate link
Mini Rebounder (Trampoline)
Foldable, with stabilising handle bar
One of the most effective lymphatic drainage tools available. Cyclical changes in gravitational load drive lymph through the vessels in a way that walking alone cannot match. Ten minutes of gentle bouncing activates the entire lymphatic system. No impact skill required — just movement. The stabilising bar makes it accessible regardless of balance or coordination. A clinical tool dressed up as a fitness product.
→ Amazon UK — update with affiliate link
Skipping Rope
Ball bearing handles, adjustable length
My personal preference for lymphatic stimulation — more impact force per cycle than rebounding means more lymphatic drive per minute, and it doubles as genuine cardiovascular conditioning. Skipping has an undeservedly unglamorous reputation given how effective it is. A quality rope with ball-bearing handles and an adjustable cable is the difference between a frustrating experience and a clinical tool. Ten minutes of skipping is the lymphatic equivalent of a lengthy massage session.
→ Amazon UK — update with affiliate link
Clinical Equipment
Power Plate
Whole body vibration at 25–50Hz drives lymphatic drainage by the same cyclical loading mechanism as rebounding — but without any impact load, at higher frequency, and accessible to people who cannot jump. The vibration also stimulates fast-twitch muscle fibres, improves proprioception, and accelerates post-exercise recovery. Power Plate is used clinically for neurological rehabilitation, lymphoedema management, and in functional medicine for people with ME/CFS or post-viral fatigue where impact exercise is contraindicated. If you have access to one — gym, physio clinic, or home unit — use it. Ten minutes of whole body vibration before a session supports lymphatic clearance in a way that's difficult to replicate any other way.
powerplate.com → (affiliate programme — enquire directly)04
Functional Foods
Food is the foundation. These are the products with genuine clinical rationale that I recommend as part of the nutritional layer of any protocol — not superfoods, not trends, but foods with measurable effects on gut health, inflammation, and metabolic function.
Bone Broth
Gut-healing collagen and glycine source
Genuine gut-healing food — collagen, glutamine, glycine, and proline support intestinal lining integrity. Particularly useful in the first phase of any gut healing protocol. Look for slow-cooked, grass-fed sourced. I also rate Freja bone broth — available here.
→ Amazon UK affiliate link
Collagen Powder
Hydrolysed bovine, unflavoured
Clinical support for gut barrier integrity, joint health, and skin. I recommend hydrolysed (broken down) collagen for better absorption. Add to coffee, smoothies, or soups — tasteless and easy to use consistently.
→ Amazon UK affiliate link
Raw Apple Cider Vinegar
Willy's ACV — UK-made, raw, with the mother
Supports stomach acid production and digestive enzyme activity. A tablespoon in water 15 minutes before meals can significantly improve protein digestion and reduce post-meal bloating. Must contain "the mother" — filtered versions have no clinical value. Willy's is UK-made which I prefer for freshness and provenance.
→ Amazon UK affiliate link
Live Kombucha
Raw, unpasteurised only
Fermented, probiotic-rich, and genuinely enjoyable. A daily small glass provides organic acids and beneficial bacteria. Must be unpasteurised — pasteurised kombucha has no live cultures and no clinical value. Check the label.
→ Amazon UK affiliate link
Kimchi / Sauerkraut
Raw, naturally fermented — refrigerated section
The most cost-effective probiotic food available. A tablespoon with meals provides diverse Lactobacillus species and prebiotic fibre. Must be raw and refrigerated — shelf-stable versions are pasteurised and contain no live cultures.
→ Amazon UK affiliate link
Raw Honey
Unpasteurised, local or Manuka
Antimicrobial, prebiotic, and genuinely functional when raw. Contains enzymes, polyphenols, and propolis that pasteurised honey destroys entirely. Manuka for clinical antibacterial properties, local raw honey for general use.
→ Amazon UK affiliate link
High Polyphenol Extra Virgin Olive Oil
Total polyphenol count on label — aim for 400+ mg/kg
The most evidence-backed dietary fat for cardiovascular and inflammatory health. The key is polyphenol content — standard supermarket EVOO often has minimal polyphenols. Look for the polyphenol count on the label. Use raw, not for cooking.
→ Amazon UK affiliate link
Beetroot Juice Concentrate
Beet It Organic — 300mg nitrates · 70ml shots · pack of 15
High dietary nitrate content converts to nitric oxide, supporting cardiovascular function, blood pressure reduction, and endothelial health. I use this personally and recommend it to clients working on blood pressure — the effect is measurable with a home monitor. Take 60-90 minutes before exercise or as a daily cardiovascular support shot. One of the few foods where the clinical evidence is genuinely compelling. Also useful as a simple transit time test — note the time you drink it and watch for the colour change in your stool. Normal transit is 12-48 hours. Under 12 suggests malabsorption risk, over 48 suggests sluggish motility. Outside that range warrants investigation.
→ Amazon UK affiliate link
Organic Coconut Milk
Biona or similar — no additives
Medium-chain triglycerides for quick cellular energy, particularly useful for those with blood sugar instability or poor fat digestion. Biona is my preferred brand — organic, no stabilisers, no gums that can irritate sensitive guts.
→ Amazon UK affiliate link
Whey Protein
Grass-fed whey isolate, minimal ingredients
The most bioavailable protein source available. Particularly valuable for clients with poor digestive function who struggle to meet protein requirements through food alone. Choose isolate (not concentrate) for lower lactose content. Check for minimal additives.
→ Amazon UK affiliate link
Pea Protein
Nuzest Clean Lean Protein — minimal ingredients
The best plant-based protein option for clients with dairy sensitivity or who prefer plant sources. Good amino acid profile, easily digested, and clinically comparable to whey for muscle protein synthesis when consumed in adequate amounts.
→ Amazon UK affiliate link
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Ancestral Foods & Organ Meats
Organ meats are the most micronutrient-dense foods available — the category of food that synthetic supplements attempt to replicate, rarely matching the bioavailability or the cofactor complexity of the whole-food source. Liver from a grass-fed animal contains retinol (not beta-carotene), heme iron, CoQ10, B12 in its most bioavailable form, copper, zinc, and K2-MK4. No multi-vitamin comes close. The ancestral nutrition category is the food-first argument taken to its logical conclusion: before supplementing a nutrient, eat the food that contains it in its most complete, most bioavailable form.
One caveat worth stating clearly: liver is the most potent source of retinol (pre-formed vitamin A) available. For pregnant women, the upper safe limit for retinol is 3,000 mcg/day. A 100g serving of beef liver contains approximately 5,000-10,000 mcg. Desiccated liver supplements are lower dose but still relevant. Pregnant women should follow NHS guidance on liver consumption during pregnancy.
Ancestral Supplements
Grass-fed · New Zealand sourced · Desiccated whole organ
The market leader in desiccated organ meat supplements. Grass-fed New Zealand animals, freeze-dried to preserve nutrient integrity, minimally processed. Their Grass Fed Beef Liver is the foundational product — retinol, B12, heme iron, CoQ10, copper. Their Heart product provides the highest food-source CoQ10 available. Their Kidney provides selenium in the most bioavailable selenocysteine form. For those who cannot source or stomach fresh organ meats, this is the closest clinical equivalent.
→ ancestralsupplements.com · Ships to UK
Ancient & Brave
UK-based · Collagen · Ancestral nutrition · Clean formulations
UK-based brand with good sourcing transparency and clean formulations. Their True Collagen and Wild Collagen products use grass-fed and wild-caught sources with no additives. Their MCT and collagen blends are useful for clients on ketogenic or carnivore-adjacent protocols. One of the more credible UK brands in this space — the formulations are thoughtful rather than trend-driven.
→ ancientandbrave.earth · UK delivery
Hunter & Gather
UK-based · Real food · Nose-to-tail philosophy
A UK real-food brand built around the nose-to-tail eating philosophy — tallow, ghee, bone broth, beef dripping, and condiments without seed oils or refined sugars. Their tallow and dripping are the ancestral cooking fat alternatives to industrially processed seed oils. For clients on an elimination protocol or moving toward whole-food, traditional-fat cooking, Hunter & Gather removes the sourcing difficulty. Available in most UK health food stores and online.
→ hunterandgatherfoods.com · UK delivery
Whole-food sourced nutrients · Higher bioavailability · No isolated compounds
Food-state or food-sourced supplements use whole-food concentrates rather than isolated synthetic compounds. Vitamin C from acerola cherry rather than ascorbic acid retains the bioflavonoids that improve its absorption and activity. Iron from curry leaf or spirulina avoids the gastrointestinal effects of ferrous sulphate. Vitamin D from lichen (vegan) or lanolin contains the natural isomers found in food. The clinical rationale — that cofactors present in food forms improve bioavailability and reduce isolated-nutrient imbalances — is real, if not uniformly proven for every compound. Worth considering for clients who react to synthetic supplement forms or who prefer whole-food sourcing philosophically.
→ Seek: Garden of Life · MegaFood · Terranova (UK) for food-state options
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Supplements
I do not recommend supplements without testing. The products below represent categories that come up frequently in clinical practice — but the specific dosage, form, and combination should always be based on your individual results. A high-quality supplement taken unnecessarily is an expensive irrelevance. A targeted supplement based on a confirmed deficiency is medicine.
Clinical Grade Brands — Why They Matter
Not all supplements are equal. Raw ingredient purity, bioavailability, manufacturing standards, and third-party testing vary enormously across the market. The brands below represent the clinical standard I use in practice — available through practitioner accounts, UK distributors, or direct. They cost more than consumer-grade products because the formulation and quality control costs more. The difference matters clinically.
Quicksilver Scientific
Liposomal & nanoemulsion delivery · Christopher Shade PhD
The gold standard for bioavailability. Quicksilver's liposomal and nanoemulsion delivery technology produces absorption rates significantly higher than standard capsule or tablet forms — particularly relevant for fat-soluble nutrients, detoxification support, and clients with compromised gut absorption (a common finding on GI-MAP). Their glutathione, phosphatidylcholine, and fat-soluble vitamin formulations have no consumer-grade equivalent. Christopher Shade's work on heavy metal detoxification and mercury specifically is the clinical standard. Available through specialist UK distributors — contact for recommendations.
→ quicksilverscientific.com · UK distributor referral on request
Thorne Research
NSF Certified · Pharmaceutical-grade manufacturing
The practitioner benchmark for single-ingredient supplements and core formulations. Thorne holds NSF for Sport certification — the same standard used by professional athletics — meaning every batch is tested for contaminants, heavy metals, and label accuracy. Their methylated B vitamins, iron bisglycinate, magnesium bisglycinate, and vitamin D formulations are what I reach for when testing confirms a specific deficiency. Available through Fullscript (US) and practitioner accounts in the UK — Amrita Nutrition carries a selection.
→ thorne.com · Available via Amrita Nutrition UK
Pure Encapsulations
Hypoallergenic · No fillers or artificial ingredients
The practitioner choice for clients with sensitivities, autoimmune conditions, or multiple food reactions. Pure Encapsulations use no artificial colours, flavours, or preservatives — no common allergens, no unnecessary excipients. Every product is independently tested for potency and purity. Particularly valuable for clients whose GI-MAP or food sensitivity results suggest heightened immune reactivity — where a supplement with unnecessary additives can trigger the reaction you are trying to resolve. Available through practitioner accounts and selected UK distributors.
→ pureencapsulations.com · Contact for UK practitioner access
Seeking Health
Dr Ben Lynch · MTHFR & methylation specialists
Dr Ben Lynch's brand is the clinical standard for methylation support and MTHFR-related supplementation. If your blood chemistry shows elevated homocysteine, or if you have confirmed MTHFR variants, Seeking Health's Optimal Methyl B12, HomocysteX Plus, and B-Minus (for those who react to methyl donors) are the formulations I reference. Lynch's clinical writing on methylation cycle support is also the most practically useful in the field. Available direct from the UK website.
→ seekinghealth.com · Ships to UK
General Supplement Recommendations
Professional-grade supplements are available through my Fullscript dispensary for US clients. UK clients — contact me directly for practitioner-grade recommendations from the brands above. The products below are general consumer-grade options available on Amazon for those without access to practitioner dispensaries.
Vitamin D3 + K2
D3 with MK-7 K2 — combined formulation
The most common deficiency I see in testing. Functional optimal is 100-150 nmol/L — most UK adults are significantly below this. K2 is essential alongside D3 for calcium metabolism. Never supplement D3 without K2. Dose based on your blood result.
→ Amazon UK affiliate link
Magnesium Glycinate
Glycinate form only — not oxide
The most absorbable form of magnesium. Involved in over 300 enzymatic reactions including cortisol regulation, blood sugar control, and sleep. The glycinate form is gentle on the gut and crosses the blood-brain barrier effectively. Magnesium oxide is cheap and largely useless.
→ Amazon UK affiliate link
Omega 3 Fish Oil
High EPA/DHA, triglyceride form — Nordic Naturals
Anti-inflammatory foundation. The triglyceride form absorbs significantly better than the ethyl ester form found in cheaper products. Look for a combined EPA + DHA of at least 1000mg per serving. Nordic Naturals is my preferred brand for purity and bioavailability.
→ Amazon UK affiliate link
B-Complex (methylated)
Active forms — methylfolate + methylcobalamin
The methylated forms bypass the MTHFR conversion step that a significant portion of the population has difficulty with. Standard folic acid and cyanocobalamin are cheaper but poorly utilised by those with methylation issues. If you have MTHFR variants, methylated forms are non-negotiable.
→ Amazon UK affiliate link
Probiotic — Multi-strain
Refrigerated, clinically studied strains
Only use after GI-MAP testing has identified what's actually dysregulated. A probiotic without testing is guesswork — you may be adding bacteria you don't need or that are contraindicated. When indicated, choose refrigerated multi-strain formulations with clinically studied strains and guaranteed CFU count at expiry.
→ Amazon UK affiliate link
Zinc Bisglycinate
Bisglycinate or picolinate form
Essential for immune function, thyroid hormone conversion, gut integrity, and reproductive health. Commonly deficient in those with poor digestive function or high stress loads. The bisglycinate form is better absorbed and less likely to cause nausea than zinc sulphate.
→ Amazon UK affiliate link
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Smart Choices
I'm not the health police. If you're going to drink coffee, eat out, have a glass of wine — do it informed. These products help reduce your exposure load without requiring you to live like a monk. The clinical principle is simple: if you're going to make a less-than-optimal health choice (and most healthy people do), make it a wise one. A little of what you like does you good — as long as what you like isn't actively undermining your biology.
Coffee — If You're Going to Drink It
Coffee isn't inherently harmful — for many people it's a net positive. The problem is mycotoxins: ochratoxin A and aflatoxin contamination in conventionally sourced beans. If your OAT test shows elevated mycotoxin markers, the first question I ask is about your coffee. Switching to a tested, mycotoxin-free source is one of the simplest environmental load reductions you can make.
Wine — Harm Reduction, Not Prohibition
I'm not going to tell you never to drink. What I will tell you is that conventional wine carries a sulphite load that burdens liver detoxification pathways, a histamine load that triggers reactive clients, and a pesticide residue that biodynamic and organic options avoid. If you're going to have a glass, make it one that minimises the biochemical cost. Low-sulphite, organic, or biodynamic wines are a reasonable harm-reduction strategy — particularly for clients with elevated liver markers, histamine intolerance, or anyone in an active detox protocol.
Coming Soon
Additional smart choice recommendations are being evaluated, including metabolic tracking devices and respiratory monitoring tools. Products are only added here after clinical evaluation and — wherever possible — personal testing. Check back or subscribe to the blog for updates.
TDG-Aligned Foods & Ingredients
These are food products with a genuine clinical rationale — not health halos, not marketing claims. Each one earns its place here on ingredient quality, production method, and relevance to the body systems covered in the TDG framework.
Good Hemp
Hemp seed oil · Hemp protein · Hemp foods
Hemp seed oil has one of the most clinically favourable omega-6 to omega-3 ratios of any plant oil — approximately 3:1, close to the ancestral ratio most associated with reduced inflammatory burden. Hemp protein provides a complete amino acid profile including arginine (endothelial health) and gamma-linolenic acid (GLA) with anti-inflammatory properties. Particularly relevant for clients who don't eat oily fish and need a plant-based omega pathway. Good Hemp's products are UK-based, cold-pressed, and clean-formulated.
→ goodhemp.com
Montezuma's Chocolate
Dark chocolate · High-cocoa · Organic
Dark chocolate at 85%+ cocoa content is one of the most polyphenol-dense foods available — flavanols directly stimulate nitric oxide production, improving endothelial function and blood pressure. Cacao is also one of the most concentrated dietary sources of magnesium. Montezuma's produces genuinely high-cocoa, organic formulations with minimal processing and no unnecessary additives. If you're going to eat chocolate — and most people will — this is the clinical choice. One to two squares of 85%+ daily fits comfortably within the evidence base for cardiovascular benefit.
→ montezumas.co.uk
Single-Estate Italian Olive Oil — Coming Soon
Extra virgin · Cold-pressed · Italian grove
Extra virgin olive oil from a single estate is one of the most evidence-backed foods in functional medicine. The oleocanthal content (which inhibits COX-1 and COX-2 — the same pathway as ibuprofen) is highest in fresh, cold-pressed, high-polyphenol EVOO and degrades rapidly in lower-quality products. The PREDIMED trial demonstrated significant cardiovascular risk reduction specifically with high-polyphenol EVOO at four tablespoons daily. A client's Italian olive grove is bringing a product to market — I'll add full details and sourcing when it's available. If you want to be notified when this launches, get in touch through the contact page.
→ Coming soon — contact us to register interest
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Clean Living & Skincare
The average woman applies 168 chemicals to her skin before leaving the house. For anyone working on hormone balance, thyroid function, or liver detoxification, daily personal care product exposure is a clinical variable worth addressing. These are the products I'd recommend — screened for parabens, phthalates, synthetic fragrance, and oxybenzone, chosen because they work and because the ingredient lists don't require a chemistry degree to navigate.
Recommended Practitioner — Edinburgh Facialist
Elizabeth — Skincare & Facial Specialist
elizabeth-m.com · Edinburgh
Working on skin from the inside out — gut health, hormones, toxic load — works better when the outside gets the same attention. Elizabeth is the Edinburgh facialist I'd refer clients to: professional skincare treatment that complements rather than conflicts with a functional medicine protocol. Particularly relevant for hormonal acne, rosacea, or inflammatory skin conditions alongside a TDG programme or GI-MAP investigation.
→ elizabeth-m.com
Inside-Out Skin Health — The Testing Angle
GI-MAP · DUTCH · Food Sensitivity
Eczema, acne, rosacea, and psoriasis are consistently gut and immune conditions expressing through the skin. GI-MAP stool testing shows dysbiosis in chronic skin presentations. DUTCH reveals oestrogen clearance patterns driving hormonal acne. Elevated beta-glucuronidase on GI-MAP directly links gut bacteria to oestrogen recirculation and skin reactivity. The internal driver has to be addressed — topical treatment manages symptoms while the root cause continues.
Toxin-Free Personal Care — Curated Picks
Clean Skincare & Cosmetics — Full Guide
Moisturiser · Sunscreen · Deodorant · Make-Up · Haircare · Body Wash
The complete curated product page — deodorant, mineral sunscreen, paraben-free moisturiser, clean make-up, sulphate-free haircare and body wash, all with Amazon affiliate links and the clinical rationale for each pick. Includes the "avoid" list with mechanisms: why aluminium in antiperspirant matters, why chemical UV filters absorb systemically, why "fragrance" conceals up to 300 undisclosed compounds.
→ View all clean skincare picks
Clean Skin, Clear Body — The Complete Toxic Load Audit
Digital Guide · £27 · Instant Download
The full clinical reference: ingredient blacklist with mechanisms, room-by-room home audit checklist, four-week swap protocol in priority order, and the testing angle — what shows up on your DUTCH hormone test, GI-MAP, and OAT when toxic load is clinically significant. Written for anyone working on oestrogen clearance, thyroid function, or liver detoxification who hasn't yet looked at what they're applying to their skin every day.
→ stephenduncan.gumroad.com — £27
The Clinical Case — Why This Matters
Parabens are absorbed through the skin at approximately 60% of the applied dose — they have direct oestrogenic activity and have been detected in breast tissue samples. Phthalates, hidden under the label "fragrance," are anti-androgenic, disrupt thyroid hormone metabolism, and are found in the urine of over 95% of Western adults. Oxybenzone in chemical sunscreens enters systemic circulation within two hours of application. These are not theoretical risks — they're measured biomonitoring outcomes.
The clinical impact is most significant for anyone with impaired oestrogen clearance (visible on DUTCH as elevated 4-OH oestrogen or poor 2-OH:16-OH ratio) or confirmed HPA axis dysregulation. Reducing the daily chemical load is one of the most controllable environmental variables in a functional medicine protocol — and one of the most consistently overlooked.