TFCTFC
Coach

The TFC Blog

Ancestral health,
modern science.

Single-topic explainers on the science we use ourselves. Every strong claim is cited. Every protocol is something we have run.

All postsNutritionSupplementsSunlightSleep + RecoveryAI CoachingFasting + MetabolismAvoiding Harm
Raw Milk: What We Actually Know

Nutrition

Raw Milk: What We Actually Know

Raw milk is a tribal flashpoint. The sober version: real pathogen risk, thin benefit evidence, who is most at risk, and the UK and US legal picture.

21 Jul 2026 · 5 min read

Magnesium: Which Form Actually Matters (and Which Is a Laxative)

Supplements

Magnesium: Which Form Actually Matters (and Which Is a Laxative)

Glycinate, citrate, oxide or threonate: the form on the label decides what you actually get. Which magnesium helps sleep, and which is just a laxative.

17 Jul 2026 · 5 min read

Seed Oils: Our Honest Read of a Messy Argument

Nutrition

Seed Oils: Our Honest Read of a Messy Argument

Seed oils are the internet's favourite health villain. The truth is messier. The case against, the case for, and what we do while it stays unsettled.

14 Jul 2026 · 5 min read

Creatine After 50: The Most Underrated Supplement for Ageing Well

Supplements

Creatine After 50: The Most Underrated Supplement for Ageing Well

Strong evidence for muscle and strength after 50, a promising memory signal, and why the kidney scare is mostly a misread blood test. The creatine case.

10 Jul 2026 · 5 min read

Morning Light: The Free Health Intervention Almost Nobody Uses

Sunlight

Morning Light: The Free Health Intervention Almost Nobody Uses

Ten minutes of morning daylight sets your body clock, sharpens cortisol and times your melatonin for the night. It costs nothing. Here is the evidence.

10 Jul 2026 · 5 min read

How I Use an AI Coach to Fix My Sleep (a Real Week)

Sleep + Recovery

How I Use an AI Coach to Fix My Sleep (a Real Week)

A first-person week with an AI health coach: the actual questions I asked about light, caffeine and temperature, what changed, and where the coach pushed back.

7 Jul 2026 · 5 min read

Beef Liver: Nature's Multivitamin or Just Hype?

Nutrition

Beef Liver: Nature's Multivitamin or Just Hype?

Beef liver earns the nature's multivitamin label on nutrient density alone, in forms a tablet cannot match. The honest read, and the vitamin A caution.

7 Jul 2026 · 5 min read

Turmeric: What the Evidence Actually Supports

Supplements

Turmeric: What the Evidence Actually Supports

Curcumin barely absorbs on its own, black pepper fixes that, and the joint-comfort signal is real but modest. An honest read on turmeric and blood thinners.

3 Jul 2026 · 5 min read

What Is an AI Health Coach, and Should You Trust One?

AI Coaching

What Is an AI Health Coach, and Should You Trust One?

An honest explainer on AI health coaches: what they do well, what they cannot do, how to judge whether one is safe, and where Duncan actually fits.

3 Jul 2026 · 6 min read

5 Nutrient-Dense Foods That Beat Any Supplement Stack

Nutrition

5 Nutrient-Dense Foods That Beat Any Supplement Stack

Beef liver, oysters, sardines, pasture eggs, raw cacao. The five whole foods that out-perform almost anything you can buy in a capsule.

26 Apr 2026 · 5 min read

5 Supplements I'd Take If I Was Starting From Zero

Supplements

5 Supplements I'd Take If I Was Starting From Zero

If you're starting from scratch, these are the five supplements that move the needle for almost everyone. Real food first, but this is the smart insurance policy.

26 Apr 2026 · 6 min read

5 Things To Do Before Bed That Actually Improve Sleep

Sleep + Recovery

5 Things To Do Before Bed That Actually Improve Sleep

Five small protocols, all free, all backed by research. The pre-sleep routine that does the work of half a pharmacy.

26 Apr 2026 · 5 min read

Berberine Is Not Nature's Ozempic, Here's What It Actually Does

Supplements

Berberine Is Not Nature's Ozempic, Here's What It Actually Does

The TikTok berberine boom called it 'nature's Ozempic'. It isn't. Here's the real mechanism, the real evidence, and where it might actually have a role.

26 Apr 2026 · 4 min read

What Fasting Actually Does To Your Body, Hour By Hour

Fasting + Metabolism

What Fasting Actually Does To Your Body, Hour By Hour

From the last bite to 72 hours: the real metabolic, hormonal, and cellular timeline of a fast. Backed by research, no hype.

26 Apr 2026 · 4 min read

Microplastics: 10 Practical Ways To Cut Your Exposure This Week

Avoiding Harm

Microplastics: 10 Practical Ways To Cut Your Exposure This Week

Microplastics are now in human blood, lungs, placenta. Here are 10 small changes that meaningfully reduce your daily exposure, most of them free.

26 Apr 2026 · 4 min read