Friday Favorites

Hi, Everyone,

Here are my picks for this week.

Black seed oil: a powerful anti-inflammatory and antioxidant with multiple benefits

Black seed oil (aka black cumin seed oil, from the Nigella sativa plant) has a long history of use in traditional systems of medicine like Ayurveda. It is used to regulate blood sugar and metabolic function, reduce blood sugar, support the liver, boost energy, and promote recovery. Studies have found that black seed oil has potent anti-inflammatory, antioxidant, antimicrobial, and analgesic (i.e., pain-relieving) effects. Researchers have found that thymoquinone, the active ingredient in black seed oil, is also a powerful regulator of the immune system and may be useful in the treatment of autoimmune disease and even cancer. As a Functional Medicine clinician and herbalist, I’ve been using black seed oil with my patients for many years—with incredible results. And psst, here’s a secret: I’m formulating a product for Adapt Naturals that will feature black seed oil along with other anti-inflammatory, immune-regulating, and pain-busting ingredients. I am so excited to tell you more about it soon!

High omega-6 to omega-3 ratio and cardiometabolic risk

A new study found that a higher ratio of omega-6 to omega-3 in the blood was associated with higher fasting glucose, triglycerides, cholesterol, insulin, and other adverse cardiometabolic risk factors. The primary sources of omega-6 fats in today’s diet are industrial seed oils, which are found in fried, processed, and refined foods. I’ve been writing about the risks of seed oils for more than 15 years because I believe they are one of the biggest threats to our health. This recent study is just another piece of evidence to add to the pile. (And this is why I joined the advisory board of Zero Acre Farms, a company with a mission to replace seed oils in our diet.)

Livestock, methane, and climate change: reframing the debate

One of the biggest myths in the vegan and plant-based diet community is that there’s no way to raise cows for food that doesn’t contribute to climate change. On the contrary, several recent studies have shown that regenerative livestock production can have a positive impact on the climate. A study published in May 2022 highlighted the issues with most assessments of livestock’s role in climate change. Most of them do not take a holistic approach and consider the full life cycle and benefits of diverse livestock systems, including “supporting livelihoods, providing high-quality nutrition, enhancing biodiversity, protecting landscapes, and sequestering carbon.” Check out my recent podcast with Ridge Shinn and Lynne Pledger to learn more about how regenerative grazing supports our health and ecosystem.

Force of Nature regenerative meats

Speaking of regenerative grazing and animal foods, Force of Nature is one of the best examples of improving the quality and nutrient density of our food while contributing to the health of the environment and local communities. I love so many of their products, from the Regenerative Beef Ancestral Blend (which contains 4% heart and 7% liver), Wild Boar Chorizo (harvested from invasive, truly free-range wild boar), and Bison and Beef Link Sausage with Jalepeño and Cheddar. These regenerative animal foods have become a staple in our home, and I think they will be in yours, too, if you try them!

Chronic stress can cause PTSD (and 5 simple breathing exercises to relieve stress)

Researchers published a paper in Molecular Psychiatry suggesting that chronic stress can lead to depression, reduced interest in activities, and even post-traumatic stress disorder (PTSD). This doesn’t surprise me, as it fits with a ton of evidence demonstrating the harmful impacts of chronic stress on every system of the body. While most of us cannot avoid all stress (and wouldn’t want to if we could since some stress is beneficial and helps us grow), it’s imperative that we take steps to manage it. There are many ways to mitigate the impact of stress, from meditation to having fun and “practicing pleasure” to spending time in nature. Breathing exercises have also been shown to reduce cortisol levels and relieve stress. Check out my recent article with 5 simple breathing exercises you can do at home. 

In health,
Chris