Level up your whole foods based dinners by creating a comfort-food classic with a twist. This easy-to-make meal checks all the boxes; healthy proteins and fats keep you full and nourished, and the sweet and savory flavor is just what you’ve been craving.

Why sweet potatos over corn chips?

Most corn chips found at the grocery store contain genetically modified corn, seed oils, pesticides, and unnecessary ingredients. Not to mention, corn itself can promote inflammation. In contrast, organic sweet potatoes offer greater nutritional value and a lower glycemic response. Sweet potato chips are easy to make from home and you can oil and season them as you’d like! If you’re questioning the flavor of sweet potatoes over corn for a Mexican style meal, think sweet and savory. It is now one of my favorites, and even approved by my picky college roommate. So I say give ‘em a try!

Ingredients – yeilds 2 servings

1 large sweet potato

1 lb ground beef

1 red onion

1/2 tbs ghee, tallow, or coconut oil

1/2 tsp chipotle smoked jalapeño seasoning (alternatively smoked paprika & Chile seasoning)

[Raw] Monterey jack or cheddar cheese

1 avocado

5 oz cottage cheese

1 lime

cilantro

sea salt

Preheat your oven to 350°. Start by finely slicing the sweet potato into chips. I found that using a mandoline to slice is most efficient. Adding oil to the chips is not necessary, sometimes they crisp better without it. If you’d like to add oil, you can spray with avocado oil, or cover in melted coconut oil. Line a baking sheet with parchment paper and lay the sweet potato slices out. Try not to layer them on top of each other if possible. Bake for 20-30 minutes and flip halfway through to cook the other side. The cook time really depends on the thickness of your slices.

In a small bowl, or a mortar if you’re fancy, smash an avocado for the guac. Then thoroughly mix the cottage cheese with the avocado. This boosts the protein content of the meal and tastes great in the guac! To season, squeeze juice from a lime, muddle cilantro, and sprinkle with sea salt. Optionally, add raw red onions and tomatoes too.

When the chips are halfway done cooking, warm up a small frying pan on the stove at medium heat. Dice the red onion. Add a high-quality high-temp fat to your pan (ghee, tallow, butter, coconut oil) and sauté the onions. When the onions just start to change color, add the ground beef to the pan; either to the side or on top of the onions. Mince the ground beef and cook to your liking. Season with chipotle seasoning, and sea salt to taste.

Now it’s time to assemble. Lay the sweet potato chips on a large plate. Transfer the ground beef and sautéed onions on top. Grate the cheese over the nachos. And add a large scoop of the protein guac. Your high protein, healthy nachos are ready for indulgence! Enjoy!!

My dad always said, “Stress can make you sick.” And he was right. We usually feel stressed when we’re afraid. Afraid things won’t work out, that we’ll fail, or that someone will disappoint us. The trouble is, our brains can take those fears and make them feel real, sending stress signals throughout our body. It’s no wonder we end up feeling anxious, exhausted, and like we’re falling behind.

But the truth is you can’t do your best work when you’re burnt out. That’s why I want to encourage you to learn this simple but powerful habit: break before you burnout.

In today’s world, life has never been so easy, comfortable, and accessible. And yet, we’re more overwhelmed than ever. Our bodies don’t know the difference between running from a bear and running late for a meeting. The stress response is the same. So it’s up to us to slow down, take care of ourselves, and make space for rest, especially when we’re busy.

Sunrise – Start with Stillness

Start your morning with presence, not pressure. Before you reach for your phone, take a few deep breaths. Notice how your body feels, how your mind is doing, and give thanks for something – another day of breath, your bed, someone you love. If you must check your phone early, stick to just what’s essential (like your calendar or messages). Give your brain a gentle start.

Fuel – Eat to Support Your Energy

A good day starts with good fuel. Reach for high-protein, healthy-fat foods instead of processed carbs that lead to a crash and impaired digestion. On the fly, this can include: boiled eggs, avocado, and sausage. Meal prep something simple like a crustless quiche to make mornings easier. And don’t forget water. Pack a big water bottle so you’re never caught thirsty.

Prioritize – One Thing at a Time

If your to-do list is overwhelming, choose just one task to finish first. Start with what matters most. Finishing one thing leaves you feeling accomplished and helps build momentum for the rest of the day.

Outdoors – Let Nature Reset You

Stepping outside, even for a few minutes, can calm your nervous system. Whether it’s sunshine on your skin or birds chirping nearby, nature helps us reset. Try to eat lunch outside, go for a short walk, or simply sit and breathe. Bonus: walking barefoot on grass can even help reduce inflammation.

Sunset – Induce Quality Rest

Busy weeks can disrupt sleep, but staying on a consistent schedule helps. Try to go to bed and wake up around the same time each day. Consistency helps your body know when to release sleep and wake hormones.

Create a bedtime routine that tells your body it’s time to relax. Turn off bright lights, stop checking emails, and do something that calms your body and mind; stretch beside your bed, read a few pages of a book, or take slow, deep breaths. These small actions communicate to your nervous system that it’s time to sleep.

For My Mom, and for You

This post is inspired by my amazing mom, who works two jobs and manages an endless list of responsibilities. I see how much she gives, and how often she runs on empty. No one deserves to live in constant burnout.

You deserve rest. You deserve peace. And you don’t have to earn a break, you just need to take one.

Take care of yourself. Your future self will thank you.

Genes

Genes directly affect cellular function, but they remain inactive until expressed.  Fortunately, we have the power to influence gene expression through environmental factors and behavior.  The mission of your genes is short-term survival via homeostasis, the synchronized functioning of all bodily systems.  Many chronic health issues arise from adaptive responses gone wrong due to behavioral mismatches with our genetic expectations.  In essence, genes load the gun, but the environment pulls the trigger.

Environment

If our environment can influence which genes are expressed, which variables are within our control?  You can reduce it to nutrient profile, movement, sleep, sunlight, toxin exposure, and nervous system regulation.  When these factors are ancestrally adherent, our genes are more likely to express optimally.  However, modern challenges require modern solutions.  Modern problems have created a need for modern solutions.  Air filters, EMF regulation, nutritional supplementation, and vagus nerve stimulation weren’t concerns for our ancestors, but they are essential for today in our increasingly misaligned environment.

EDS and Nutrient Deficiently

While Ehlers-Danlos Syndrome is a genetic condition, symptoms typically flare when these genes are triggered.  It is observed that EDS symptoms elevate in traumatic, high stress situations, and histamine and toxin overload.  That’s why managing the body’s stress response is critical to creating an internal healing environment, followed by delivering the proper nutrients to support tissue repair and pain reduction.

Antinutrients

Despite having a “healthy diet” those with EDS can still experience adverse symptoms and nutrient deficiencies. This could be caused by antinutrients.  Compounds such as oxalates, lectins, phytates and others can deplete vital nutrients and provoke inflammation and autoimmune responses.  These compounds disrupt the body in several ways: through molecular mimicry (confusing the body into treating them like beneficial proteins and integrating them into the routine of cellular functions); by binding to nutrients and causing their excretion; or by crossing blood-brain barrier and affecting neurological and hormonal function.

Phytates, for example, block metabolite circulation in the liver and intestines by inhibiting calcium absorption and suppressing vitamin D production.  Many of these antinutrients are found in gluten (wheat, barley, rye). Studies reveal a strong correlation between celiac disease and EDS.  Making gluten a significant trigger for symptoms.

Oxalates, found in many plant-based foods, are particularly problematic.  Calcium oxalate crystals can deposit in tissues, activate mast cells, and cause calcium deficiencies leading to pain in muscles, joints, and soft tissue.  A case study by D. Anderson at the Muscle & Joint Clinic found that oxalate-induced inflammation can result in collagen damage and mast cell activation.  Researcher Sally Norton also provides extensive insights into oxalate-related health issues.

Supplementation

A medical hypothesis by D. Mantle supports a nutritional approach to managing EDS.  Mantle states “There is increasing scientific evidence that nutrition may be a major factor in the pathogenesis of many disorders once thought to result from defective genes alone; (ii) the recognition that many of the symptoms associated with Ehlers–Danlos syndrome are also characteristic of nutritional deficiencies; (iii) the synergistic action within the body of appropriate combinations of nutritional supplements in promoting normal tissue function.  We therefore hypothesize that the symptoms associated with Ehlers–Danlos syndrome may be successfully alleviated using a specific (and potentially synergistic) combination of nutritional supplements, comprising calcium, carnitine, coenzyme Q10, glucosamine, magnesium, methyl sulphonyl methane, pycnogenol, silica, vitamin C, and vitamin K, at dosages which have previously been demonstrated to be effective against the above symptoms in other disorders.”

Food as Medicine

If supplements can offer relief, nutrient-dense foods can provide even greater benefits in their most bioavailable form.  Our ancestors didn’t rely on pills, they consumed whole, unprocessed, nutrient-rich foods.  The Weston A. Price Foundation has studied ancestral diets extensively and found that native tribes thriving on traditional foods experienced fewer chronic illnesses.

Food-based nutrients are ideal because they contain no additives, are difficult to overdose on, and are better absorbed by the body.  Many of the supplements recommended by D. Mantle are found in abundance in animal-based products.  David Harris from the EDS Clinic compiled an overlapping list of common nutrient deficiencies, many of which can be addressed through diet.

Below is a chart of highly nutritious foods prized by indigenous cultures for their healing properties.  They are listed in correlation with their impact on EDS symptoms.

Supplements like Shilajit (for bone and mineral health), Baja Gold sea salt (for hydration and mineral absorption), Heart & Soil’s Joint Repair, and Life Bood, and Cerule supplements stem cell enhancers can also support connective tissue and joint repair.

Carnivore Diet

Carnivore diet, the meat only approach, prioritizes the nutritional benefits from the foods listed above by removing healing-inhibitors like processed food, sugars, gluten, antinutrients, and sometimes dairy.  For some, it serves as a temporary elimination protocol to reset their gut health; for others, it becomes a lifestyle that radically improves their wellbeing.

Common questions that arise: What about fiber? Doesn’t red meat cause cancer? What about cholesterol and heart disease? Can I live without carbs?  These are all valid concerns, and deserve evidence-based answers.

Fiber

Fiber, though often recommended, is not necessary on a carnivore diet.  With no carbohydrates to feed sugar-craving microbes, gut inflammation is reduced.  Over time, digestion becomes more efficient, and stool becomes smaller and less frequent due to higher nutrient absorption.  A diet high in animal products provides everything the gut needs to function optimally, without relying on fiber for bulk.

Red Meat

Claims linking red meat to cancer stem largely from epidemiological (observational) studies, the analysis of data from a specific time, place, and people group.  Epidemiology may be able to find a correlation, but not a causation.  These studies are often flawed by confounding factors such as the use of participant surveys where exposures or habits may not be recalled accurately, the broad definitions of “red meat” that includes pizza, and lasagna, and unaccounted lifestyle variables like smoking or sediment lifestyle.

The primary literature that health-conscious individuals will point to in defense of this stance is a position paper released in 2018 by the IRAC, a World Health Organization working group.  The group analyzed over 800 epidemiological studies, with only 14 involved in red meat.  Of those studies, 8 showed zero association between red meat and cancer, 5 revealed an insignificant trend, and only 1 study found evidence.  Those who participated in this study were primarily vegetarian, and the few who had the greatest risk for cancer were simultaneously obese with high levels of fasting insulin (insulin resistance).  David M Klurfeld, an expert in nutrition, noted that many animal studies were disregarded as useless as “these results had no clear effect in either direction of feeding red meat on tumor development”.

More importantly, sourcing and preparation matter.  Grain-fed meats overcooked in inflammatory oils differ drastically from pasture-raised cuts cooked in butter or tallow.  Carcinogens form from prolonged exposure to heat, additives in processed meat, and oxidative oils, not the meat itself.

Cholesterol

Cholesterol is vital for cell membranes, hormone production, and fat metabolism.  Cholesterol is so important that when the body isn’t receiving enough nutritionally, the liver manufactures it.  Moderating dietary cholesterol has no effect on blood cholesterol.  The outdated Lipid Hypothesis, promoted by Ancel Keys, has since been debunked, even by Keys himself in 1997.

It’s not cholesterol but inflammation and oxidation that drive heart disease.  High triglycerides and insulin resistance are more concerning than dietary fat.  Triglycerides are primarily generated from glucose, so a low-carb diet naturally keeps these in check.  Oxidative stress is caused by free radicals circulating the bloodstream and has the potential to damage cells, tissues, and organs.  Excessive free radicals are created by high glucose ROS (reactive oxygen species), burning low-quality fuel sources (partially hydrogenated or trans fats and seed oils), and toxins.

Glucose

While the brain utilize glucose, the body can synthesize the required amount via gluconeogenesis from protein and fat.  During carbohydrate restriction, ketones are produced in the liver.  Ketones are a more efficient fuel source, especially for the brain and heart.  Ketosis is a natural metabolic state.  Our ancestors were said to have been primarily in a state of ketosis.  High amounts of carbohydrates were not readily available except for the occasional seasonal berries.

Ketones affect gene signaling and produce anti-inflammatory effects.  Ketogenic diets have been used therapeutically since the early 20th century to help with epileptic seizures.  A carbohydrate-free diet may be useful in treating everything from type 2 diabetes to neurodegenerative disorders, certain cancers, speed wound healing, autoimmune illnesses, and much more.

Why Carnivore?

Anecdotal evidence shows the carnivore diet can significantly improve symptoms of hypermobile Ehlers-Danlos Syndrome. Many people suffering from chronic joint pain, fatigue, and gastrointestinal distress have found remarkable relief.  By removing inflammatory triggers such as gluten, lectins, oxalates, and processed carbs individuals experience less joint pain, swelling, and fatigue.  Not only do these triggers promote inflammation, but they inhibit nutrient absorption which slows the healing process.  This diet maximizes essential nutrient intake and allows for optimal absorption of vitamins and minerals including collagen, glycine, biotin, and b vitamins.  A complete nutrient profile boosts energy metabolism, collagen synthesis, muscle and connective tissue repair, and nervous system function.  A compromised gastrointestinal tract can benefit from a low-fiber and low antinutrient diet, promoting a calm digestive system with reduced bloating and improve GI function.  The lack of carbohydrates helps stabilize blood sugar and energy levels. Carnivore’s have reported feeling more rested on less sleep, as well as consistent energy throughout the day.  Mental clarity comes when the gut microbiome resets promoting a greater “happy hormone” release through the gut-brain connection, and the brain can utilize its preferred fuel source, ketones.

Throughout my research, I encountered powerful testimonies from individuals with EDS who experienced profound improvements after adopting carnivore.  Some who were in wheelchairs began to walk.  Others living with unrelenting pain found lasting relief. It may seem extreme to think food could have this impact.  If you’ve tried everything else, maybe it’s time to consider your environment, your inputs, and your gene expression.

If you resonate with any of these stories, the carnivore diet may be worth exploring.

Success Stories:

Rachael Green

Dawn Leighton

Eddie Goeke

Bettie Pezzimenti

Amy

Dawn #2