Elemental Health · Library
Resources
Plain-language research briefings and practical guides Rohan has prepared for patients, the kind of summary worth keeping a link to.
TSH: the standard range vs the functional range
Most labs call any TSH under about 4.0 normal, but the centre of healthy sits far lower. The case for a tighter functional target, and why T4 and T3 often go untested.
COMT, estrogen and the stress response
How the COMT enzyme clears both estrogen and adrenaline, why high-hormone phases leave you wired and anxious, and the nutrients it depends on.
Walking after eating: a simple lever for blood sugar
Why a short, easy walk after meals blunts the blood sugar spike and asks less of your insulin, plus how long to walk and when it helps most.
Breathing your blood pressure down
Slow, paced breathing — under ten breaths a minute, around six — for a few minutes most days is one of the most evidence-backed drug-free ways to lower blood pressure. Why it works, the protocol, and how to practise it.
Why cholesterol climbs after menopause and with age
Cholesterol that was fine for decades often drifts up around menopause. It is largely hormonal — as estrogen falls the liver clears less LDL — with ageing adding a second, independent push. What shifts, why it matters, and what helps.
Natural alternatives to statins for lowering LDL
For mildly raised LDL, or where statins are not tolerated, several foods and nutraceuticals have genuine trial-backed effects — soluble fibre, plant sterols and the Portfolio diet, plus bergamot, red yeast rice and berberine. How to stack them safely.
A raised ALP: the three doorways
Alkaline phosphatase is pooled from several tissues, so a high result doesn't say where it came from. It almost always points to one of three sources — bile flow, bone, or the gut barrier — and one extra marker (GGT) usually tells them apart.
A slowly rising CA125 with clear scans
CA125 isn't ovary-specific — it lifts whenever the linings of the body's cavities are irritated. Why a slow rise with normal imaging is usually benign, and what's worth testing alongside it (HE4, ROMA and more).
Bone broth: an old remedy for gut, joints, and mood
The science of collagen and gelatin, why broth soothes the gut and steadies mood, and a simple slow-cooker recipe to make your own.
Mouth breathing: why the nose wins
How nose vs mouth breathing tips your nervous system toward calm or stress, the signs it's a problem, and how to retrain with the Buteyko method.
Straw breathing: a simple reset for anxiety
A quick, portable breathing technique that switches on the calming nervous system, with the five-minute method and when to use it.
Antioxidants: food as protection against free radicals
What free radicals do, and the seven key antioxidant nutrients (vitamins A, C, E plus copper, manganese, selenium, zinc) with their best food sources.
Citric acid: where it hides in food
A guide for anyone avoiding citric acid: where it occurs naturally, the processed foods that add it, and what to watch for when eating out.
Challenging foods: reintroducing foods after elimination
How to reintroduce foods one at a time after an elimination diet, the six-step challenge process, and the subtle symptoms to watch for.
Autoimmune disease: diet and lifestyle
Remove the dietary triggers, then rebuild with immune-supporting nutrients, gut-friendly foods, and lifestyle changes that help calm an overactive immune system.
How much deep sleep do you need?
What deep sleep does, how much you need in hours and percentage, how it falls with age, and how to read your wearable's deep-sleep number.
Dairy free diet: a practical elimination guide
How to run a dairy free trial properly, the foods and hidden sources to avoid, dairy free alternatives, and getting enough calcium without dairy.
Diet guidelines for a healthy mind
How food affects mood: the nutrients that support the brain, plus the foods to lean into and the ones to pull back from for steadier mood.
Lifestyle detox strategies
Simple daily habits that support the body's natural detox pathways, from lemon water and dry skin brushing to saunas, Epsom baths, and binders.
Allergic rhinitis and diet
How to eat to ease hay fever and year-round allergic rhinitis: omega-3s, quercetin, vitamin C, probiotics, and allergy superfoods.
Environmental allergens: reducing your exposure
Practical home changes to cut the dust mites, pet, mould, and pollen allergens that drive allergic rhinitis symptoms.
Balanced blood sugar: eating patterns and meal ideas
Food lists and ready-made low-GL breakfast, lunch, dinner, and snack ideas to keep your blood sugar steady through the day.
Ellagic acid: eating for gut health
Ellagic acid is a plant polyphenol your gut bacteria put to work. A simple food list, diet tips, and three recipes to get a serve a day.
Reducing excess estrogen
Diet and environment both shift estrogen levels. Practical food, cleaner, cosmetic, and plastics swaps to help clear excess estrogen.
Exercises to improve vision
Simple eye exercises and daily habits to ease eye strain and screen fatigue, plus the key nutrients that support healthy vision.
FOS foods: feeding your gut bacteria
A patient guide to FOS-rich foods ranked from very best to moderate, plus everyday tips and recipes to support your gut microbiome.
Fasting as a curative diet: the 8 key principles
A patient guide to therapeutic fasting: the eight key principles, an example weekly program, and what to eat or avoid on fasting days.
Dietary fibre: soluble vs insoluble, and how to eat more
A plain-language guide to soluble and insoluble fibre, simple ways to add more at every meal, and a food source table with grams per serve.
Inulin-rich foods for gut health
A patient guide to inulin, a prebiotic fibre that feeds your gut bacteria, with a ranked food list, everyday tips, and recipes.
The 30 day rebuild diet for leaky gut
A 30 day elimination plan listing the foods to remove (grains, soy, dairy, oils, sugars, alcohol, and more) to give an irritated gut a rest.
Best liver-supporting foods for kids
A kid-friendly food list to support your child's liver, with simple prep ideas across fruits, veg, proteins, sneaky extras, and drinks.
Healthy liver and gallbladder: 7 daily habits
Seven everyday food and lifestyle habits that keep bile flowing and the liver detoxifying, from bitter and fermented foods to better sleep.
So you have MTHFR, now what?
A practical methylation guide for MTHFR: swap folic acid for real folate, eat the right foods raw, and support detox, gut, and lifestyle.
DIY mould remediation
A room-by-room guide to cleaning a water-damaged home: stop the moisture, find the contamination, then physically remove mould by HEPA vacuuming.
Mycotoxin clearance: dietary guidance
A targeted food plan to lower ongoing mycotoxin exposure and support liver detox pathways, starting with five priority changes.
Neurodivergent burnout: recognising it and recovering
How to spot neurodivergent burnout, tell it apart from depression, and recover using the four S's of burnout and five S's of recovery.
Polyphenols: the plant compounds that feed your gut
A plain-language guide to polyphenols: what they are, polyphenol-rich foods, supplement doses, drug interactions, and safety.
Resistant starch: feeding your gut through food
Resistant starch is a fibre that resists digestion and feeds your gut bacteria. A ranked food list, fibre tips, and two recipes.
Stress and adrenal function
How chronic stress keeps cortisol switched on, drains your reserves, and the simple habits that take the load off your adrenal glands.
Sulphite and histamine intolerance: food reintroduction guide
A phased guide for sulphite or histamine intolerance: safe proteins, foods to avoid, and a three-phase plan to find your threshold.
Increasing your VO2 max
Training strategies to raise your VO2 max: aerobic work, intervals, long slow distance, and strength, plus the recovery that makes it stick.
Resetting your metabolic set point
Why hard caloric restriction stalls weight loss, and how to cycle calories (4 weeks on, 2 weeks off) to keep your metabolism firing while you lose.
3000 calorie muscle gain diet plan
A 7 day meal plan for lean muscle: low morning carbs, carbs loaded at dinner, and nightly casein, with a 160 to 200g protein target.
The anti-candida and SIFO diet
A 2 to 6 week elimination that starves candida overgrowth, with supportive food swaps, what to expect during die-off, and a sample day.
The anti-inflammatory diet
A Mediterranean-style way of eating to calm inflammation: more colourful veg, fish, and good fats, less red meat, dairy, sugar, and refined grains.
The antimicrobial diet
Use medicinal foods like garlic, ginger, and antibacterial spices to rebalance the gut, plus an antibiotic tonic recipe and a sample day. Safe long term.
The autoimmune paleo (AIP) food list
A clear eat-and-avoid reference for the autoimmune paleo approach: build the plate around veg, quality protein, and good fats, and remove the common triggers.
The low FODMAP diet
An IBS-focused guide to reducing fermentable carbohydrates, with a foods-and-alternatives table, eating-out tips, and meal ideas.
Intermittent fasting and time-restricted eating
How TRE and intermittent fasting work, the common windows (12:12, 16:8, 5:2), what to eat, what breaks a fast, and how to start safely.
The gluten free diet
The grains to avoid, the safe gluten-free grains, the hidden sources to watch for, and a full include-and-avoid table by food group.
Gluten free baking ingredients
A kitchen reference to gluten-free flours, starches, and binders: what each one is, how it behaves, and how to combine them for a good loaf.
The low histamine diet
Why freshness matters in histamine intolerance, plus low, moderate, and high-histamine food lists across protein, plants, fats, and drinks.
Hypothyroid food ideas
A grain-free, protein-and-veg eating framework to support an underactive thyroid, with meal ideas for the whole day and foods to avoid.
The lectin free diet
What lectins are, the lectin and histamine link, how to lower lectins by cooking and fermenting, plus a full avoid-and-enjoy table.
The Mediterranean diet
A whole-of-life eating pattern: plants, wholegrains, fish, and olive oil daily, red meat and sweets rarely, with a frequency guide and a sample day.
Fructose in food
Why excess fructose stresses the liver and feeds gut overgrowth, with sensible daily limits and a ranked fructose-per-serve food table.
The low salicylate diet
A guide to salicylate sensitivity: the symptoms, how to trial and reintroduce, and foods grouped from none to very high in salicylates.
HRV: targets and practical levers
What heart rate variability actually represents, sensible overnight RMSSD targets by age, and the highest-return ways to improve it.
Body by Science: the training regime
A research summary of the high-intensity, low-frequency strength protocol: what it is, the evidence, and how to apply it safely.
Exercise bike intervals for weight loss
Why interval training on an exercise bike drives fat loss (EPOC), plus beginner, intermediate, and advanced sessions to follow.
Rowing machine intervals for weight loss
Why interval rowing is such an efficient full-body fat-burner (86% of your muscles, plus EPOC), with beginner, intermediate, and advanced sessions to follow.