TFCTFC

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 postsNutritionSupplementsSleep + RecoveryFasting + MetabolismAvoiding Harm
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 · 4 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