Your ancestors didn't count macros. They ate nose to tail, fermented everything, cooked in butter and slept when it got dark. No tracking apps, no supplement stacks, no ultra-processed anything. Today over half the Western diet is ultra-processed. We're tired, anxious and inflamed, and we're told that's just modern life. It isn't. It's a template we abandoned. And every year the science backing the old one gets stronger. TFC tests ancestral health against modern research. What holds up, we make films about. What doesn't, we tell you straight. Our most-watched film is past 400,000 views, so people are clearly ready for it. We also built a free AI health coach called Duncan. Ask him the things you'd feel daft asking out loud. He's in the reply below, with everything else we make 👇 Follow to take your health back.

6 ways to sleep better. Weakest evidence first. 6. Magnesium 5. Cool bedroom 4. No caffeine after noon 3. No screens in bed 2. Morning sunlight 1. Same wake-up time, weekends too Your body clock doesn't know it's Saturday. Free sleep chapter: tfchealth.io/x

Tokyo, 2007. Twelve men, three days in a forest. Eleven of twelve came back with natural killer cell activity up ~50%. The same trip in a city: nothing. So they removed the forest and ran it in a hotel room with cypress oil in a humidifier. It still worked.

6 ways to cut microplastics. Smallest win first. 6. Buy food unwrapped 5. Wooden board, not plastic 4. Avoid drinking water out of plastic 3. Ceramic, not takeaway cups 2. Loose-leaf tea, not bags 1. Never heat food in plastic Heat is the big one.

Egg yolks: the part most people bin is the best part. It holds nearly all the choline, vitamin D and lutein. The theory goes back to 1913 and rabbits fed egg yolk cholesterol. Rabbits don't eat eggs. In the BMJ 2020 meta-analysis of 1.7 million people, up to an egg a day showed no link with heart disease. Send this to whoever orders the egg-white omelette. Sources in the first comment. #eggs #eggyolk #nutrition #ancestralhealth #TFCHealth

6 foods ranked by potassium, per 100g. Lowest first. 6. Banana: 358mg 5. Avocado: 485mg 4. Potato, skin on: 535mg 3. Spinach: 558mg 2. White beans: 561mg 1. Dried apricots: 1,160mg The banana gets the credit. It comes dead last. Dried apricots have over three times as much.

Stem cells are the only cells that can turn into a different kind of cell — and you have fewer today than you did a year ago. • 13 men in their 70s trained for 12 weeks. Their fast-twitch fibres came back with 76% more of the muscle's own stem cells. • Four of the five things on this list move them around. Only one makes more. Send this to whoever still skips the weights. #StemCells #StrengthTraining #Longevity #AncestralHealth #TFCHealth

6 foods ranked by vitamin C, per 100g raw. Lowest first. 6. Orange: 53mg 5. Strawberries: 59mg 4. Broccoli: 89mg 3. Kiwi: 93mg 2. Red pepper: 128mg 1. Guava: 228mg The orange gets all the credit. A red pepper has more than double. A guava has four times as much.

Beef liver: seven times cheaper than steak, a thousand times the vitamin A. You paid for the wrong cut. 100 g of raw beef liver carries over three weeks of B12, a week's worth of copper and more folate than spinach (USDA). You were told carrots, but in feeding studies nearly half of people convert beta-carotene poorly. Liver is retinol, already converted. The NHS caps liver at once a week. That is not a ban, it is a dose, and on their own 1.5 mg a day line a 100 g serving sits at about half of it. A little every day is the same maths. Pregnant? The NHS says avoid liver and liver pâté. Send this to whoever is paying twenty-six quid a kilo for the wrong cut. Sources and prices in the first comment. #beefliver #organmeats #nutrition #ancestralhealth #TFCHealth

6 brain foods, ranked by evidence. Weakest first. 6. Olive oil: mostly animal data 5. Walnuts, flax, chia: under 10% converts 4. Wild blueberries: small trials 3. Egg yolks: choline 2. Beef liver: B12 + folate 1. Wild fatty fish: DHA Your brain is ~60% fat. Feed it properly.

Psilocybin wears off in hours. In mice, the door it opens stays open for about two weeks. Johns Hopkins gave adult mice a psychedelic, long past the age their social-learning window shuts. It reopened. Then they timed five compounds: ketamine under a week psilocybin two weeks MDMA two weeks LSD three weeks ibogaine at least four Now rank those five by how long the trip lasts in a person. Same order. Every time. Which suggests the trip is not the treatment. It is the key turning. The fortnight after is the door standing open. Honest limits: this is mice, nobody has watched a human window reopen, and the scaffolding change was read off gene expression rather than observed directly. Nardou et al., Nature, 2023. Animal studies. Education only. We do not sell psychedelics.

Nitric oxide is sold in every supplement aisle on earth. Not one of those tubs contains any. It's a gas that lasts a few seconds — nothing can hold it. Your blood vessels make it themselves, every time blood pushes past.

Your grey hair isn't a clock. In mice, Harvard traced stress greying to a nerve — not a blood vessel — running straight into the reserve of pigment stem cells under every hair. Push the fight-or-flight system hard enough for long enough and that reserve doesn't wake up. It empties. Delete the receptor that hears the signal and the mice didn't go grey. In human hair, studies suggest it can turn back — in that lane only, and only before the reserve runs out. Ageing grey is a different, slower, structural thing. Send this to whoever blames you for theirs. #greyhair #stressandhealth #ancestralhealth #healthscience #hairhealth

Kiwi tingle? For most people it isn't an allergy. It's needles. Kiwi contains calcium oxalate crystals, and when you chew, the cells burst and the crystals scratch your mouth. That's mechanical, not immune. If it swells or itches, that's different, and that's a doctor's question. Then there's the part you peel off and throw away. The skin adds about 50% more fibre. Almost every study on kiwi and digestion is funded by people selling kiwi, so this one had to be good. Per Gearry et al. 2023: 184 mildly constipated adults, two green kiwifruit a day against psyllium husk, matched on fibre. Kiwi gave nearly two extra bowel movements a week to psyllium husk's one, and it was gentler. And the sleep study kiwi is famous for? Twenty-four people. No control group. Wash the skin. Don't peel it. Know someone who gets that tingle? Send them this. Source: Gearry et al., American Journal of Gastroenterology, 2023. Human trials. #kiwi #foodscience #guthealth #fibre #TFCHealth

For 60 years the official advice was wrong about saturated fat, calories, sunscreen, low-fat diets and seed oils. The experts are not always wrong. But they are not always right either. Science changes. Consensus shifts. Think for yourself.

Stem cells aren't something that only exists in a laboratory. You've got them right now. Every other cell in your body has already picked a job. A stem cell hasn't. Your bone marrow builds red blood cells at roughly two million a second, and every one comes from one of them.

Breast milk contains two hundred ingredients a baby cannot digest. Not most of them. Not some. None. A newborn arrives without a single enzyme that can break them down. Which raises an obvious question. Why would a body spend energy making something the baby cannot use? Because breast milk is not assembled from food. It is assembled from blood. Four hundred litres of it through the gland for every litre out — the equivalent of an entire blood volume passing through eighty times over. Clusters of cells, each wrapped in muscle, pulling water, sugar, protein and fat straight out of the passing blood, then assembling them into something that did not exist a second earlier. Which makes the two hundred stranger still. Nothing here is cheap. They are not for the baby at all. They are for the bacteria. They reach the large intestine intact and feed the exact microbes that build the baby's immune system — microbes that carry the enzymes the baby doesn't. They have a name, if you want it. Human milk oligosaccharides. Not one meal. Two. And only one of them is for the baby. #humanmilk #breastfeeding #microbiome #humanbiology #ancestralhealth

Five health protocols. Everything else is a bonus. • One bad night of sleep and immune function drops around 70%. • Eleven minutes of movement a day is linked to a 23% lower chance of dying early. None of the five costs a thing. That is the awkward part. Send this to whoever is buying supplements before they have sorted these five. #HealthProtocols #AncestralHealth #MorningSunlight #RealFood #TFCHealth

House dust is not dirt, and it is not mostly dead skin either. It comes from exactly three places. The room itself, shedding fibres from carpet, curtains, sofa foam and paint. The ground outside, walked in on your shoes and ground down into the carpet until it is powder. And the air, carrying pollen, smoke and whatever the traffic left behind. The part almost everyone gets wrong: a dust allergy is not a reaction to dust. It is a reaction to a protein in the droppings of the mites that live on your shed skin. Pooling the American studies, a 2016 meta-analysis found 45 different chemicals sitting in ordinary house dust. Next time the light catches it, look properly. #housedust #dustmites #indoorair #ancestralhealth #tfc

Instant noodles: 7 additives. Eggs and rice: none. Same ten minutes, same money. Lunch is the meal nobody bothers optimising, which is exactly why it's the easiest one to fix. What's your default lunch?

Your bones are not scaffolding. They are a building site running a budget. 42 billion sensors inside your skeleton are listening for one thing: load. Calcium is just bricks. Load is what hires the builders.