The Body Can

Sabotage vs. Support: The Food Swap Chart

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Most people do not need another supplement before they need a subtraction. These are the swaps I suggest most often after twenty years of consultations — the everyday foods that quietly sabotage your energy, sleep, digestion, and inflammation, and what to put in their place. Tap a category to explore.

Sabotage vs. Support

Pick what you want more of — see what to remove, and what to swap in.

Quietly sabotagesSwap in instead
Sugary breakfast (pastries, sweet cereal)➔Protein and fat first: eggs, Greek yogurt, nuts
Energy drinks and afternoon coffee➔Water first, then green tea before 2 pm
Ultra-processed snack bars➔A handful of almonds or walnuts plus fruit
Skipping meals, then grazing➔Three real meals with protein at each
Alcohol as a nightcap➔Chamomile or lemon balm tea
Caffeine after mid-afternoon➔Herbal tea or sparkling water with lemon
Heavy meals within 2 hours of bed➔Finish dinner 3 or more hours before sleep
Late-night sweets➔A small handful of pumpkin seeds
Seed-oil-fried fast food➔Cook at home with tallow, lard, or butter
Artificial sweeteners➔Small amounts of honey or whole fruit
Eating fast, standing, scrolling➔Sit, chew slowly, pause between bites
Gluten-heavy refined carbs➔Vegetables, lentils, chia, whole fruit
Refined sugar throughout the day➔Berries when you want something sweet
Processed meats daily➔Wild-caught fish 2 to 3 times a week
Gluten — refined flour at every meal➔Colorful vegetables at every meal
Trans fats and deep-fried food➔Nuts, seeds, avocado, pastured butter

General education, not medical advice. If you are managing a health condition — especially kidney disease — run food changes past your medical team first. Want the full picture? Book an analysis.

Every body is different — that is the whole point of a personalized analysis. If you want to know which of these matter most for you, that is exactly what a face, tongue & fingernail analysis session is for.

Traditional Naturopathic Doctor Randi Shannon — Doctor of Naturopathy, Trinity School of Natural Health. This chart is education, not medical advice — bring anything here to your own doctor.