Lymph Love Tea Recipe

Lymph Love Tea Recipe

I’ve been keeping a big batch of this tea on the counter lately, and it’s become one of my favorite ways to show my lymphatic system a little love.

Midlife has a way of making fluid balance much more noticeable. Hormonal shifts can influence how fluid moves and is retained in the body, which is one reason I’ve become more interested in the everyday things that support healthy lymph flow.

I’m not a fan of intense “detoxes” or 37-step routines, but I do value simple things that fit naturally into normal life.

This tea is one of them.

The base is a blend of cleavers and calendula, two herbs traditionally used for lymphatic support, along with dandelion leaf for fluid balance and mineral-rich nettle. From there, I change the flavor depending on what sounds good – peppermint when I want something fresh, ginger when I want a little warmth, and hibiscus when I’m in the mood for something bright and tart.

I usually make a large batch and keep it nearby so I can pour a cup whenever I want one. It’s gentle, nourishing, and easy to fit into my day. I hope it is for you, too.

As always, this recipe is not medical advice and is not intended to diagnose or treat any condition. None of these statements have been evaluated by the FDA.

Why I Chose These Herbs

When herbs are used individually, herbal references often recommend several teaspoons of a single herb per cup. In a blend, though, the herbs share the cup. Each one contributes something different while keeping the total amount of herbs reasonable.

Here’s what each one brings:

Cleavers

Cleavers is the herb I built this blend around. It’s one of the best-known lymphatic herbs in Western herbalism and has traditionally been used to support healthy lymphatic flow.

In Medical Herbalism, David Hoffmann describes it as “perhaps the best tonic available for the lymphatic system.” (1)

Its mild, grassy flavor also blends well with the other herbs rather than taking over the cup.

Calendula

These cheerful orange petals are probably better known for showing up in calendula oil and healing salves, but calendula also has a long history of internal use as a gentle lymphatic herb.

It adds flavonoids and other plant compounds with antioxidant and anti-inflammatory activity.

Dandelion Leaf

Dandelion leaf brings fluid-balance support to the mix. It has a long history of use as a mild diuretic, but unlike many substances that increase urinary output, dandelion leaf is naturally rich in potassium – an electrolyte that can be lost when fluid output increases.

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It’s also rich in antioxidants and compounds that are traditionally used to support healthy digestion. I explain more about the different parts of the plant in my guide to dandelion.

Nettle

Nettle (Urtica dioica) rounds out the blend with steady nutritional support. It contains a wide range of minerals, including calcium, magnesium, iron, zinc, potassium, manganese, copper, selenium, and silica, along with antioxidants like quercetin and carotenoids.

Herbalists have traditionally used it as a general tonic, which is one reason I like using it in everyday teas. I share more about its traditional uses and research in my guide to nettle tea.

Peppermint, Ginger, or Hibiscus

The last ingredient is mostly about what kind of cup you’re in the mood for.

Peppermint adds a cool, fresh flavor that lifts the grassier notes of cleavers, dandelion, and nettle and makes the whole cup more delicious (a highly technical herbal term).

Ginger takes the blend in a warmer, spicier direction. It’s especially enjoyable during cooler months or anytime you want something with a little more heat. Ginger also brings its own therapeutic actions to the mix, including research supporting a healthy inflammatory response along with some interesting evidence related to thermogenesis and peripheral circulation.

Hibiscus makes the tea brighter and more tart, with a gorgeous ruby color and a fruitier flavor. It also brings anthocyanins and other polyphenols to the blend – antioxidant compounds that have been studied for their effects on oxidative stress and cardiovascular health. (2)

I rotate between all three depending on my mood. Aside from keeping the flavor interesting, it means this tea never starts feeling like something I’m drinking simply because I “should.”

Easy Ways To Change Up The Flavor

The base of this tea is intentionally mild, so it’s easy to nudge it in different directions depending on what sounds good.

For the peppermint version, try adding a strip of lemon or orange peel while it steeps, or a few fresh mint leaves if you want a brighter, fresher cup. A squeeze of lemon after steeping is nice, too.

For the ginger version, add a few thin slices of fresh ginger for more heat. A small piece of cinnamon stick, a strip of orange peel, or a little honey also works well with the warmer flavor.

For the hibiscus version, orange peel and cinnamon are especially good together. You can also add a thin slice of apple, a splash of fresh orange juice after steeping, or a little honey to round out the tartness.

And of course, any of the versions can be served over ice with citrus for a more refreshing summer tea.

Lymph Love Tea Recipe

This refreshing herbal blend combines traditional lymphatic herbs with dandelion leaf and nettle to support healthy lymph flow, fluid balance, and everyday nourishment.It uses a simple 2:1:1:1:2 ratio, with cleavers making up the largest portion of the blend.Tip: If this is your first time making the tea, I recommend starting with a small batch so you can try the different flavor variations before committing to a full jar. To make a test batch, combine 2 tablespoons cleavers, 1 tablespoon each calendula, dandelion leaf, and nettle, and 2 tablespoons peppermint, ginger, or hibiscus.

Prep Time 5 minutes Total Time 5 minutes

Author Heather Dessinger, FDN-P

To Make The Blend

  • If your calendula petals are long and thin, pulse them a few times in a clean coffee or spice grinder to break them into smaller pieces. This helps them disperse more evenly throughout the blend instead of collecting toward the top.

  • Add the calendula and remaining herbs to a bowl and gently toss until evenly combined.

  • Transfer to an airtight jar and store in a cool, dry place away from direct sunlight.

  • Because dried herbs can have very different shapes and weights, give the jar a gentle shake or stir before measuring out each serving.

To Make One Cup

  • Add 1 tablespoon of Lymph Love Tea to a mug or tea infuser.

  • Pour 8 ounces of just-boiled water over the herbs, cover, and steep for 10–15 minutes.

  • Strain and enjoy warm or chilled.

Nutrition information isn’t available for this recipe because standard nutrition databases don’t include all of the herbs used in the blend. Ingredients such as nettle and ginger may be listed, but others are not typically categorized as foods and therefore can’t be accurately calculated.

How Much Can I Drink?

For this blend, 1 tablespoon per 8 ounces of water makes one serving.

I’d start with one cup and see how it feels for you. If desired, up to three cups can be enjoyed throughout the day.

Because the herbs share the cup, each serving contains much less of the individual herbs than you’d typically use when brewing them on their own. Even at three cups per day, the amounts of cleavers, calendula, dandelion leaf, and nettle remain below the standalone daily preparations described in the herbal references I use.

You don’t need to drink three cups for the tea to be worthwhile, though. One cup is perfectly fine if that’s what fits naturally into your day.

A Few Safety Notes

The herbs in this blend are generally considered gentle when used appropriately, but that doesn’t mean every herb is appropriate for every person.

Cleavers, dandelion leaf, and nettle can all influence fluid balance, so people taking diuretics or medications that affect fluid or electrolyte balance should check with their healthcare provider before using medicinal amounts.

Calendula belongs to the Asteraceae family, so people with known sensitivities to plants such as ragweed, chamomile, or echinacea may want to use extra caution.

According to the Botanical Safety Handbook, ginger may increase the antiplatelet effects of nifedipine, and it’s recommended that people with active gallstone disease use it under the supervision of a qualified healthcare practitioner. (3)

And as with any medicinal herb blend, talk with your healthcare provider before using it if you’re pregnant, breastfeeding, taking medication, or managing a health condition.

More Ways To Support Healthy Lymph Flow

Tea is one way to support your lymphatic system, but it’s definitely not the only one.

Healthy lymph flow is supported by the things we do consistently – movement, hydration, breathing, and other everyday habits.

In the next article, I’ll walk through some of my favorite everyday ways to encourage healthy lymph flow – with simple practices that fit naturally into daily life.

And if you want to understand why perimenopause can sometimes make fluid balance feel so different in the first place, start with my guide to hormones, fluid balance, and the lymphatic system during perimenopause.

Sources

  1. Hoffmann, D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press.
  2. Da-Costa-Rocha, I., Bonnlaender, B., Sievers, H., Pischel, I., & Heinrich, M. (2014). Hibiscus sabdariffa L. – A phytochemical and pharmacological review. Food Chemistry.
  3. Gardner, Z., & McGuffin, M. (Eds.). (2013). American Herbal Products Association’s Botanical Safety Handbook (2nd ed.). CRC Press.

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The Best Plastic-Free & Non-Toxic Cutting Boards

The Best Plastic-Free & Non-Toxic Cutting Boards

My last plastic cutting board perished 18+ years ago in an accident that was entirely my fault – one involving a matchbox-size kitchen with very little counter space, a spiral cooktop burner that hadn’t cooled completely, and the nauseating smell of melting plastic.

I replaced it with what I thought was a healthier option.

And then I replaced that a few years later.

So while a lot of articles about non-toxic cutting boards assume you’re finally ditching plastic, I’m guessing at least some of you already have. If so, you already know that’s the easy part.

Figuring out what to use instead is the hard part.

Maybe, like me, you started with a bamboo board that seemed like a natural, sustainable choice, but didn’t pass muster when you started looking into formaldehyde resin glues. Or maybe you tried a different material that didn’t hold up over time . . . or didn’t live up to its non-toxic claims.

That’s why I’ve put together this guide – we’ll cover the pros and cons of different materials, what’s worth buying, what I would avoid, and specific product recommendations for each category.

Quick Picks

If you’re short on time and want to skip to my top recommendations, here are the options I’d look at first.

  • Best handcrafted value: Adirondack Kitchen – Solid maple, cherry, or walnut with no glue, finished with organic coconut oil and beeswax. The styles are beautiful enough to leave out on the counter, and the prices are surprisingly approachable for handmade, one-piece boards.
  • Best modern heirloom: Mamma Mangia – Another excellent one-piece option, with maple or black walnut, no glue or synthetic sealers, and a fractionated coconut oil + beeswax finish. The styling is a little more modern and substantial.
  • Best budget-friendly option: Greener Chef Bamboo – A good choice if solid hardwood isn’t in the budget. The cutting surface is glue-free and the boards arrive raw and untreated, so you can season it with the food-grade oil of your choice (they recommend walnut).

I’ve included additional recommendations- including hinoki and a dishwasher-safe option – later in the article.

The Problem With Plastic: Microplastics & Bacteria

Plastic cutting boards have always been convenient. They’re lightweight and inexpensive, and for a long time they were treated as the hygienic default.

The problem is that every time a knife cuts into one, it can also cut away tiny pieces of the board itself.

That’s where microplastics come in.

A 2023 study found that chopping on polyethylene and polypropylene cutting boards can release hundreds – or even more than a thousand -microplastic particles during a single food-prep session. Based on how much plastic was released in their experiments, the researchers estimated that regular use could expose someone to as much as about 50 grams of cutting-board microplastics per year. (1)

That’s roughly the weight of 10 credit cards. (2)

To be clear, that’s an estimate based on the researchers’ assumptions about how often people use their cutting boards – not a measurement showing that everyone with a plastic board actually eats 10 credit cards’ worth of plastic every year. But the underlying finding is pretty hard to argue with: when a knife repeatedly cuts into plastic, some of that plastic comes off.

And somewhat ironically, the more fresh food you chop at home, the more opportunities there are for that exposure.

I’ve written more about what we currently know – and don’t know – about microplastics and health here, along with some of the research on ways our bodies may eliminate them here.

That’s not the only issue, though. For decades, we were told plastic was the most hygienic choice because it’s non-porous and can be sanitized in the dishwasher.

But plastic is soft enough to accumulate knife scars, and once those grooves get deep, they can become harder to clean. One well-known study found that bacteria placed on wood quickly became undetectable, while bacteria on plastic remained detectable much longer. (3)

Wood: My First Choice For Cutting Boards

Wood is durable, easy on knives, renewable, repairable, and available in several constructions. But “wood cutting board” can mean several very different things.

Here’s what I look for:

1. Solid wood construction

When it comes to cutting boards, simple is a selling point.

A board made from one solid piece of wood has one obvious advantage: there’s no glue to research, no manufacturer to email, and no question about whether the adhesive is exposed at the cutting surface. That matters because many common food-safe wood glues are synthetic polymers, so if the goal is to avoid plastic-like materials entirely, one-piece construction makes the selection process easier.

That doesn’t automatically mean every glued board is unsafe – some boards use glue in ways that don’t come into contact with the cutting surface – but it does mean there’s one more material to factor in.

2. The Best Woods for Cutting Boards

Hardwoods strike a good balance between durability and “forgiveness” – they’re hard enough to resist deep gouging but soft enough to keep your knife edge sharp. I’ll start with three North American classics – maple, walnut and cherry – plus a few more worth considering.

Maple

Maple is popular for good reason: It’s hard enough to hold up well to daily chopping, but still relatively gentle on knives. Its fine, tight grain gives it a smooth cutting surface, and its light color makes it easy to see when the board needs cleaning.

Walnut

A favorite for its rich chocolate tones, walnut is slightly softer than maple. Its darker color hides stains and wears beautifully, and it’s another relatively knife-friendly hardwood.

Cherry

Cherry is also softer than maple and typically a little softer than walnut too, so it’s another knife-friendly option.

It starts out lighter and develops a deep reddish-brown color with age and exposure to light, which gives it a really warm, lived-in look over time. It will show wear more than maple, but for many people that’s part of its charm.

Beech

Beech is another solid option for cutting boards – it’s hard, fine-grained, relatively affordable, and has a long history of use in kitchen tools and butcher blocks.

There’s also some interesting research behind it. In a 2023 study comparing four cutting-board woods, unfinished European beech generally had the lowest amount of detectable bacteria remaining on the surface. The study didn’t include American beech, so I wouldn’t assume the results apply perfectly to both species, but the two are closely related and structurally similar enough that I consider the findings encouraging. (4)

Its main downside is that American beech tends to shrink and swell quite a bit as its moisture content changes, which can make it more prone to warping if it’s soaked or allowed to dry unevenly.

Acacia

Acacia has become incredibly popular because it’s beautiful, affordable, and naturally rich in oils that help it resist moisture.

However, it’s often harvested at a young age, so planks tend to be smaller. Cutting boards are usually made by joining lots of planks or blocks together. Joining means using glue, which may mean emailing the manufacturer to find out exactly what they use.

Titebond III Ultimate Wood Glue is one of the better options I’ve come across so far – it’s waterproof once cured and compliant for indirect food contact, which is why the company recommends it for cutting boards. Still, “indirect food contact” is not the same thing as approval for use as a direct cutting surface, which is one reason I still prefer a solid piece of wood when I can find one.

Hinoki

Hinoki is the outlier here, in the best possible way.

It’s actually a softwood -Japanese cypress – not a hardwood. Normally “soft” is considered a drawback in a cutting board, but hinoki is prized precisely because it has a little more give under the knife.

That makes it exceptionally gentle on fine blades, like those used to prepare sushi.

It’s also lightweight, aromatic, and naturally resistant to decay and fungal growth.

A few things to know:

  • It can “self-heal” a bit: The soft wood fibers swell slightly when washed, which can help shallow knife marks close back up.
  • It can warp if it stays wet unevenly: Don’t leave it sitting flat on a wet counter or towel. Let it dry upright so air can circulate around both sides.
  • Heavy chopping can leave deeper marks: Cleavers and serrated knives are more likely to gouge the soft surface.
  • Traditional unfinished boards are often wetted before use: This helps reduce absorption of food odors and stains.
  • Care varies: Most traditional hinoki boards are not oiled, but some are, so follow the manufacturer’s instructions.

3. Simple, Food-Safe Finishes

Most cutting board makers use food-grade mineral oil because it’s inexpensive and easy to apply. Occasionally, though, you’ll find boards finished with beeswax, carnauba wax, fractionated coconut oil, pure tung oil, linseed oil, or blends of several of these.

I prefer natural oils and waxes when they’re available because:

  • Mineral oil is petroleum-derived. Food-grade mineral oil (sometimes called liquid paraffin) is different from technical grade because it’s refined to remove carcinogenic polycyclic aromatic hydrocarbons. Still, it’s not my first choice for a surface that comes into direct contact with food.
  • It doesn’t cure or harden in the wood. Mineral oil stays liquid, gradually washes out with use, and needs to be reapplied fairly often.
  • Some plant oils offer more durable protection. Pure tung oil, for example, polymerizes as it cures, helping cutting boards resist water much better over time.

That difference shows up pretty clearly in real-world testing, too. In one comparison of common food-safe wood finishes, mineral oil provided the least durable protection under repeated water exposure, while pure tung oil held up much better. (5)

With that said, if budget and aesthetics are a consideration and I find a beautiful or affordable cutting board that checks every other box, mineral oil wouldn’t stop me from buying it.

It washes away relatively easily anyway, so my personal approach has been to wash the board thoroughly, use it, and then maintain it going forward with a natural oil or wax I prefer.

4. The Maintenance Factor: Oils & Waxes

Even a great wooden cutting board needs a little maintenance. Periodically conditioning the wood helps slow moisture absorption, reduces drying and cracking, and can help prevent warping over time.

The good news is that this part doesn’t need to be complicated. A few options I like are:

  • Fractionated coconut oil: Soaks into the wood and helps keep it from drying out. It’s also much more oxidation-resistant than regular coconut oil and many other cooking oils, so it’s less likely to go rancid.
  • Beeswax: Stays closer to the surface, where it adds a little more water resistance and helps slow down how quickly the oil washes out.
  • Carnauba wax: A harder plant wax that can be added to beeswax/oil blends for a firmer, more durable surface finish.

That’s why you’ll often see cutting board conditioners made from a blend of oil + wax rather than just one or the other.

Tung oil and linseed oil work a little differently. Unlike fractionated coconut oil, they’re drying oils, which means they react with oxygen and gradually polymerize as they cure. Instead of remaining liquid in the wood, they harden and create a more durable, water-resistant finish.

  • Pure tung oil is one of my favorite options for that reason, although it needs adequate curing time between coats and before the board is used. Just make sure it really is pure tung oil – products labeled “tung oil finish” can contain other oils, solvents, or additives.
  • Linseed oil can work similarly, but the label matters. Raw linseed oil is very different from conventional hardware-store “boiled linseed oil,” which often contains added metallic drying agents to speed up curing.

I generally avoid using regular kitchen oils like olive, avocado, or unrefined coconut oil because they can oxidize and eventually develop off odors.

How often a board needs conditioning depends on the wood, how often you wash it, and what it was originally finished with. I usually go by feel: if the surface starts looking pale, dry, or rough, it’s probably ready for a little attention.

And if a solid wood board gets really worn, that doesn’t necessarily mean it’s finished. Many can be lightly sanded to remove shallow knife marks and roughness, then reconditioned with oil or wax to give the surface a fresh start.

Eventually, of course, every cutting board reaches the end of its useful life. USDA recommends replacing boards once they become excessively worn or develop grooves that are difficult to clean.

Is Wood Safe For Raw Meat?

Yes. USDA says both wood and nonporous cutting boards can be used for raw meat and poultry, although it recommends keeping a separate board for raw proteins when possible to reduce cross-contamination. (6)

Part of the confusion around wood comes from the assumption that porous = unhygienic. But research suggests it’s not that simple.

In a well-known experiment comparing wood and plastic, bacteria placed on wooden boards quickly became difficult to detect at the surface, while bacteria on plastic remained detectable much longer. (3) More recently, a 2025 study comparing sugar maple with HDPE plastic found a similar pattern: E. coli on maple dropped to the study’s detection limit within two hours, while significantly more remained detectable on plastic. (7)

That doesn’t mean wooden boards don’t need to be washed, dried well, and refreshed or replaced when they become excessively worn. It does mean that wood isn’t automatically the less hygienic choice just because it’s porous.

A Quick Note About Edge Grain & End Grain

When you shop for wood cutting boards, you’ll run into terms like face grain, edge grain, and end grain. They sound complicated, but they’re really just describing which direction the wood fibers are facing.

Imagine a plank of wood as a bundle of long straws:

  • Face grain: You’re cutting on the broad side of the bundle.
  • Edge grain: Turn that bundle onto its narrow edge.
  • End grain: Cut the bundle into short sections, stand them upright, and look down into the ends of the “straws.”

End-grain boards are usually the most knife-friendly because the blade can slip slightly between the fibers rather than repeatedly cutting across them. They also tend to hide knife marks well and hold up well under heavy chopping.

The tradeoff is construction: end-grain boards have to be made from lots of smaller blocks glued together.

Edge-grain boards are generally simpler and more affordable, but many are made from glued strips too.

That’s separate from one-piece or solid-slab construction, which simply means the board is made from one continuous piece of wood with no glued seams.

So, very broadly:

  • Simplest construction: one-piece solid wood
  • Most knife-friendly: end grain
  • Middle ground: edge grain

For me, the no-glue advantage of a one-piece board usually wins, but there are some beautifully made edge- and end-grain boards worth considering too.

Bamboo: A Good Option With A Few Caveats

Bamboo is technically a grass, not a wood. It grows incredibly fast, which is one reason it’s often described as a sustainable material. It’s lightweight, resists water better than many hardwoods and – probably most importantly for families on a budget – is often one of the most affordable plastic-free cutting board options.

However, a lot of bamboo products – including cutting boards and clothing – come with “eco-friendly” and “non-toxic” marketing claims that don’t always hold up under scrutiny. That’s not to say there aren’t good options – there are – but it’s important to know what to watch out for, and what to look for instead.

Because bamboo grows in hollow stalks rather than thick slabs of lumber, cutting boards usually have to be built from multiple pieces or layers.

With conventional bamboo boards, that often means lots of narrow strips joined together, with glue lines running right through the cutting surface.

That’s where “mystery glue” becomes an issue for me. Manufacturers don’t always disclose exactly what adhesive they use, but we do know that some engineered bamboo products are made with formaldehyde-based resins. Even when an adhesive is considered food-safe, it’s typically a synthetic polymer – another consideration if the goal is to minimize plastic-like materials in direct contact with food.

A board constructed with a glue-free cutting surface is different. Some newer bamboo boards use broad, flattened sections of bamboo for the outer layers, so there are no adhesive seams where your knife and food make contact. There may still be adhesive inside the board, but for me that’s less of a concern.

Bamboo also tends to be fairly hard. That makes it durable, but generally less forgiving on knife edges than woods like walnut, cherry, or hinoki.

Titanium and Stainless Steel: Simple, Nonporous Options

Metal cutting boards are gaining traction, especially for messy jobs like handling raw meat or fish.

Both stainless steel and titanium have some obvious advantages: they’re nonporous, plastic-free, don’t absorb odors or food juices, and are very easy to clean. Many are dishwasher-safe, too.

The biggest tradeoff with either one is knife wear.

Some titanium cutting-board manufacturers argue that titanium should be gentler on knives because it’s softer than the hardened steel used in most kitchen blades.

But real-world testing doesn’t necessarily support that conclusion. In at least one direct comparison, both stainless steel and titanium dulled knives significantly faster than wood or rubber, and titanium actually caused more loss of sharpness than stainless steel under the conditions tested. (8) Serious Eats also found substantial dulling after testing a titanium board. (9)

Titanium does have a few other advantages that may matter on a cutting surface. It’s much lighter than stainless steel and exceptionally resistant to corrosion, including in many chloride-rich environments. That could be useful on a board that regularly comes into contact with salt and acidic foods.

I haven’t personally used either type of metal cutting board, so I can’t speak from experience about how they feel in everyday use.

For now, I see both as more of a specialty cutting surface than an everyday board – something I might use for breaking down a chicken or other messy prep, then switch back to wood for most of my chopping.

If you choose titanium, there’s one additional thing to check: make sure it’s actually titanium. Some products marketed as “titanium” are stainless steel, layered materials, or metal with a titanium coating. I’d look for a company that clearly discloses the grade or purity rather than relying on the word “titanium” in the product name.

I’ve included a verified titanium option later in the article.

Glass: Easy To Clean, Hard On Knives

Glass is non-toxic, affordable, nonporous, and easy to sanitize . . . but I don’t recommend it for everyday chopping.

The biggest issue is your knives. Glass is much harder than wood, so every chop puts more stress on the blade edge and can dull or roll it surprisingly quickly. It’s also loud and can be slippery, which makes prep less comfortable and potentially less safe.

For serving, rolling dough, or other prep that doesn’t involve much cutting, glass can be very useful. As an everyday cutting surface, though, I’d choose something else.

Rubber Boards: Not As Natural As They Sound

At first, rubber seems like an ideal choice for cutting boards – it’s soft enough to protect knives and easy to clean. Unfortunately, what manufacturers are calling “rubber” is not natural latex made from the milky white sap of the Hevea brasiliensis tree.

Instead, these boards are made from a variety of engineered materials. Some are described simply as proprietary “synthetic rubber” or high-density rubber compounds, while others use synthetic elastomers or materials such as polyvinyl acetate (PVAc). Some incorporate polyethylene or other additives, and some are reinforced with wood pulp or built around a wood core.

In other words, “rubber cutting board” doesn’t really tell you very much about what the cutting surface is actually made from – and many manufacturers don’t disclose the full formulation.

So, while they are far gentler on knives than standard plastic, they still shed mystery polymers into food. And one more thing to be aware of is that some manufacturers blend antimicrobial compounds including MicroStop® directly into the rubber matrix. MicroStop® is considered proprietary, so we don’t actually know what’s in it.

I’ve looked around for cutting boards made with natural rubber, and as far as I can tell they don’t exist. So despite the fact that synthetic rubber boards are famously gentle on knives, this is one category I personally skip.

Marble & Granite: Better For Serving Than Chopping

Marble and granite boards are gorgeous for serving things like charcuterie, but I wouldn’t use them as everyday cutting boards.

They’re extremely hard, which means they’re tough on knife edges, and they’re also heavy and awkward to move around.

Marble has another downside: acidic foods like lemon juice, tomatoes, and vinegar can etch the surface, leaving dull spots and tiny imperfections over time. Granite is generally more resistant, but it can still absorb moisture or stain if it isn’t properly sealed.

So while stone is a non-toxic option, I think it makes much more sense for serving, rolling dough, or other prep that doesn’t involve much chopping.

Paper Composite: Not Just Paper

Paper composite boards are typically made from layers of paper or wood fiber that are saturated with resin, then fused together under heat and pressure to create a dense, nonporous surface.

People like them because they’re thin, durable, dishwasher-safe, and easy to sanitize. But from a materials standpoint, they’re not as simple as they sound.

The cutting surface isn’t just paper – it’s paper held together and hardened with resin. So, you’re not really cutting on paper – you’re cutting on a resin-bound composite.

In some cases, that resin is proprietary, which means there’s only so much you can learn about what’s actually in the material.

I prefer cutting surfaces made from materials that are fully disclosed, so I’m willing to reconsider this category if more information becomes available. For now, if I’m choosing between a solid piece of wood and a paper composite held together with an undisclosed resin system, I’m going with the wood.

Top Recommendations

After sorting through a lot of materials, construction methods, finishes, and price points, these are the boards I think are most worth considering.

🌲 Adirondack Kitchen: Best Handcrafted Value

Materials: Maple, cherry, or black walnut
Construction: One solid piece; no glue
Finish: Organic coconut oil + beeswax
Made in: Adirondack Mountains, New York
Price: About $25-$75+

Why It Made The Cut

Adirondack Kitchen cutting boards have a gorgeous, warm design that adds beauty and character alongside functionality. They are definitely the kind of boards you’ll want to display on your counter instead of tucking away after dinner prep.

They’re made from one solid piece of maple, cherry, or walnut, finished with organic coconut oil and beeswax, and available in a wide range of shapes and styles. Some have juice grooves, some have looped handles, and many can be personalized or engraved.

This large maple board is about an inch thick and can be ordered with or without a juice groove. This cottage-style board has looped handles and feels a little more special, and this round board is unlike almost anything else I came across – it’s so pretty.

Each one would make a beautiful wedding, housewarming, or holiday gift, especially with the engraving option.

Also for handmade, solid-wood boards with this much character, many of the options from this shop are much more affordable than I expected.

🍋 Mamma Mangia: Best Modern Heirloom

Materials: Maple or black walnut
Construction: One solid piece; no glue
Finish: Organic fractionated coconut oil + beeswax
Made in: USA
Price: $99-$289

Why It Made The Cut

Mamma Mangia also comes in a range of styles and options that feel a little more modern.

The boards are made from one solid piece of maple or black walnut with no glue or synthetic sealers, then conditioned with coconut oil and beeswax.

They offer a different handle style than Adirondack Kitchen, which may appeal more if you prefer an integrated grip rather than a looped or farmhouse-style handle. Like most boards made from one solid piece of hardwood, they can also be lightly sanded and refinished as they wear, which gives them the potential to last for many years – or even be passed down.

🪵 Sten Wood Lab: Best Basic Solid-Wood Board

Materials: Hard maple, black walnut, or white oak
Construction: One solid piece; no glue
Finish: Mineral oil/beeswax
Made in: Wisconsin, USA
Price: About $37+

Why It Made The Cut

Remember when I said “basic” is a selling point when it comes to cutting boards? Sten Wood Lab is a good example.

Their boards are simple, solid slabs of wood with no glue or laminations, handmade in Wisconsin. They’re also available in several smaller sizes, which is useful if you don’t need a giant board taking up half the counter every time you want to slice an apple.

The standard maple boards and walnut options are finished with food-grade mineral oil and beeswax, which isn’t my first-choice finish, but it wouldn’t stop me from buying an otherwise good solid-wood board.

They also offer white oak. It’s durable and naturally resistant to moisture, but it has a coarser grain and tends to shrink and swell more as its moisture content changes, which may make it more prone to warping than other options.

If you want a straightforward, no-frills solid hardwood board at a relatively affordable price, this is a good one to look at.

🔪 Shun Hinoki Boards: Best For Knife Lovers

Materials: Hinoki wood
Construction: One solid piece; no glue
Finish: Unfinished
Handmade in: Japan
Price: $35+

If protecting your knife edges is a top priority, hinoki is one of my favorite options.

Unlike the hardwood boards above, hinoki is a Japanese cypress softwood, so it has a little more give under the blade. That’s one reason it has traditionally been paired with fine Japanese knives.

It’s also lightweight, naturally aromatic, and easy to move around the kitchen – especially compared with a thick hardwood board.

The tradeoff is that it needs a little more thoughtful care. Because the wood is soft, heavy chopping can leave deeper marks, and it’s important to let the board dry evenly so it doesn’t warp.

If you own good knives and want a cutting surface that’s especially gentle on them, though, hinoki is hard to beat.

The cutting board below is made from one solid piece of hinoki cypress – no joints, no glue.

🎋 Greener Chef: Best Budget-Friendly Bamboo

Best for: Families who want to get away from plastic for around $20.

Material: FSC-certified bamboo
Construction: Glue-free cutting surface
Adhesive:
Price: Under $20

Why It Made The Cut

Wood is easier on knives, but bamboo is easier on the budget.

What I like about Greener Chef is the way they’ve addressed one of my biggest concerns with bamboo boards: glue at the cutting surface.

Instead of making the board from lots of narrow strips with exposed glue lines, the outer surfaces are made from flattened bamboo cylinders that create a continuous cutting surface. Greener Chef says the board has three layers, with any adhesive confined to the inner construction where it doesn’t come into contact with food.

The boards also arrive raw and untreated, so there’s no mineral oil or synthetic sealer to work around. The company recommends seasoning them at home with walnut oil or another food-grade oil.

I’ve reached out to ask for more information on the internal construction of the board, and will update when I hear back. Overall, this design makes me much more comfortable recommending it than a conventional laminated bamboo board.

Material: 304 stainless steel
Construction: Solid stainless steel cutting surface
Non-slip: Silicone edging/pads
Dishwasher-safe: Yes
Price: About $25+

Why It Made The Cut

If you like the idea of a nonporous metal cutting board but don’t want to spend titanium prices, 304 stainless steel is the more practical option.

It’s widely used for food-contact applications, won’t absorb odors or food juices, and is easy to clean. This style also comes with a silicone mat to help keep the board from sliding around on the counter.

The tradeoff is the same one I mentioned earlier: metal is much harder on knife edges than wood. I haven’t personally used a stainless steel cutting board, so I can’t speak to how this particular one feels in everyday use, but I’d view it as a specialty board for messy prep rather than my main chopping surface.

💧 Taima: Best Dishwasher Safe Option

Material: Grade 1 titanium
Purity: 99.89% titanium (per SGS testing reported by Taima)
Construction: Solid titanium cutting surface
Dishwasher-safe: Yes
Price: From about $99

If dishwasher-safe cleanup is a priority, I think titanium has a slight advantage over stainless steel because it’s exceptionally resistant to corrosion – even with repeated exposure to water, salt, and acids.

Taima is one of the few titanium boards I found that clearly identifies the grade and purity of the metal, which is especially helpful in a category where some products labeled “titanium” are actually coated or made from other metals.

It’s also much lighter than stainless steel.

The challenge with this category is knowing whether you’re actually getting titanium. Taima is one of the few companies I found that clearly discloses the material used in its cutting boards. They say an SGS test found 99.89% titanium, and their certification page says readers can request the full report by email. They have a pretty enthusiastic customer following for all their products (including cookware).

The tradeoff is knife wear. Metal is less forgiving than wood, so I personally prefer wood as my main everyday chopping surface.

How to Care for Your Non-Toxic Cutting Board

First, check the manufacturer’s care instructions, because hinoki, hardwood, bamboo, and titanium all have slightly different needs.

For most wood and bamboo boards, the basics are pretty simple: wash with warm water, a mild dish soap, and a natural fiber scrubbing sponge. Avoid soaking them, and let them dry thoroughly after washing.

For stubborn odors or stains – garlic, I’m looking at you – coarse salt and half a lemon can help scrub and deodorize the surface.

Wood boards also have one advantage I really love: when they start looking worn, they can often be restored instead of replaced.

A solid board can be sanded to remove knife marks and rough spots by working from medium- to fine-grit sandpaper until the surface is smooth again. After that, just condition it with your preferred oil or wax and put it right back to work.

That’s part of why wood cutting boards are my favorite. A good one can pick up scratches, stains, and a little character over the years, but with basic care it can last a very long time – and when the surface starts showing wear, you don’t necessarily have to throw it away and start over.

Sources

  1. Yadav, H., Khan, M. R. H., Quadir, M., Rusch, K. A., Mondal, P. P., Orr, M., Xu, E. G., & Iskander, S. M. (2023). Cutting Boards: An Overlooked Source of Microplastics in Human Food?. Environmental Science & Technology.
  2. Culpepper, J. R. (2023). Making Meals Without Microplastics: Tips for Safer Cutting Boards. Environmental Working Group.
  3. Ak, N. O., Cliver, D. O., & Kaspar, C. W. (1994). Cutting Boards of Plastic and Wood Contaminated Experimentally with Bacteria. Journal of Food Protection.
  4. Vega Gutierrez, S. M., Vega Gutierrez, P. T., Waite-Cusic, J., & Robinson, S. C. (2023). Wood Cutting Board Finishes and Their Effect on Bacterial Growth. Coatings.
  5. Spagnuolo, M. (2022). Stop Using Mineral Oil for Cutting Boards and Utensils. The Wood Whisperer.
  6. U.S. Department of Agriculture, Food Safety and Inspection Service. Cutting Boards. USDA Food Safety and Inspection Service.
  7. Kamdem, D. P., McIntosh, D., & Sinha, A. (2025). Survival of Escherichia coli on Sugar Maple and High-Density Polyethylene Cutting Boards. Journal of Food Protection.
  8. Kaminski, A. (2025). I Tested Titanium vs. Stainless Steel Cutting Boards: One Destroyed My Knife. Prudent Reviews.
  9. Murray, T. (2026). Do You Need a Titanium Cutting Board? We Reviewed One – Here’s What You Should Buy Instead. Serious Eats.

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A Beginner’s Guide to Flow

A Beginner’s Guide to Flow

You know that friend who starts clearing plates while everyone else is still talking? They keep chatting and laughing with everyone else – but they’re also taking care of what needs to be done to keep things moving.

Whether you’re nodding yes or wondering where you can get one of those friends, you already have one: your lymphatic system.

If body systems had personality types, the lymphatic system would be the attentive, warm, capable friend working behind the scenes. It manages overflow, keeps watch for trouble, helps with cleanup, and rarely gets much attention unless something feels off.

When it doesn’t seem to be moving as efficiently as it could, you’ll sometimes hear herbalists use phrases like “sluggish lymph.” I’ll use that shorthand here, too, as we look at herbs traditionally used to encourage healthy lymphatic flow. Along the way, I’ll also highlight where modern research supports those traditional uses.

Of course, to understand why certain herbs have traditionally been used for lymphatic support, it helps to first look at what this system does for us.

Before we get to that, a quick reminder: None of these statements have been evaluated by the FDA, this article is not medical advice, and it’s not meant to diagnose or treat any condition. These herbs are used to support normal lymphatic health and aren’t a substitute for proper evaluation when needed. If you’re experiencing any symptoms that concern you, check in with your healthcare provider. And if you’re pregnant, breastfeeding, taking medication, or managing a health condition, talk with your provider before adding therapeutic herbs.

Now let’s dive in.

So, What Does the Lymphatic System Actually Do?

One of the lymphatic system’s biggest jobs is tending to the fluid environment around your cells.

To do that, it collects excess fluid from tissues and carries proteins, cellular debris, immune cells, and inflammatory signaling molecules away.

But “drainage” is only part of the story. In addition to tending the spaces around our cells, it routes lymph through nodes where the immune system can respond to potential threats, and it also helps nourish us.

Using specialized lymphatic vessels in the small intestine called lacteals , it absorbs much of the dietary fat and fat-soluble nutrients we eat.

Like many systems in the body, lymphatic function can become less efficient with age, and research suggests some aspects of lymphatic pumping may decline more in women during midlife. I take a much deeper look at that research in this article on relationship between hormones, lymph, and fluid balance during perimenopause.

The good news is that lymphatic flow is also responsive to things we do every day. Movement, muscle contractions, breathing, and other mechanical forces all help keep lymph moving.

For generations, herbalists have also used certain plants to support this system – including a group traditionally known as “lymphatics.”

What Does It Mean When an Herb Is “Lymphatic”?

In traditional herbalism, a lymphatic is an herb used to support healthy lymph function and flow. You’ll often see these herbs discussed in connection with things like tissue puffiness, swollen glands, or what herbalists describe as lymphatic congestion.

Some lymphatic herbs also fall into a broader category called alteratives. That term is a little hard to pin down because it doesn’t describe one specific action. Instead, what different alteratives have in common is that they’re traditionally used to gradually support healthy elimination, tissue function, and overall balance.

David Hoffman, a Fellow of the National Institute of Medical Herbalists in the UK and author of Medical Herbalism, describes them this way:

Alteratives are herbs that gradually restore proper function to the body and increase overall health and vitality. That sounds very unclear, and, indeed, their mode of action on the body is not understood. However, their value in holistic health care cannot be denied.” (2)

There is some evidence that botanicals can influence processes related to lymphatic circulation, but very few herbs have been studied in ways that directly measure lymph flow. (1) So, at least for now, the strongest support for many of the best-known “lymph herbs” comes from traditional herbal practice.

In the next section, we’ll cover some of the most popular ones – including why they’re loved and what modern research tells us.

Traditional Lymphatic Herbs

The three herbs in this group are the ones herbalists have traditionally reached for most directly when supporting lymphatic flow and tissue fluid balance.

Also, since the lymphatic system requires water to flow, drinking these herbs in tea form provides a dual benefit: it combines the therapeutic properties of the plant with the hydration needed to keep lymph moving. I’ve included brewing instructions with each herb.

Cleavers (Galium aparine): The Ultimate Lymph Tonic

If you’ve ever walked through a field and found small, sticky green plants clinging to your socks, you’ve probably met Cleavers. In the herbal world, this “stickiness” is considered a metaphor for how it works – it “grabs” onto lymphatic congestion and pulls it out.

Cleavers is probably one of the best-known lymphatic herbs in Western herbalism. It’s traditionally considered both a lymphatic tonic and an alterative, which as I mentioned earlier is a category of herbs used to gradually restore tissue function and overall balance. It has mild diuretic activity and a reputation for being gentle, making it an excellent starting point for beginners.

David Hoffmann describes it this way in Medical Herbalism:

Cleavers is a very valuable plant, being perhaps the best tonic available for the lymphatic system.” (2)

Herbalist JJ Pursell also mentions cleavers for skin support, writing that it’s “another one to consider if you’re suffering from acne.”

I thought that was noteworthy because hormonal shifts can sometimes bring acne back into the picture during perimenopause – just when many of us thought we had left that particular rite of passage behind. In households where where perimenopause and teenage breakouts happen to be unfolding at the same time, cleavers is one to keep in mind.

Although its reputation is still based largely on traditional herbal use, modern research does give us some additional context: cleavers extracts have demonstrated immunomodulatory activity in vitro, which is interesting given the lymphatic system’s close relationship with immune function. (3)

Cleavers is also one of the easiest herbs in this guide to use as tea. Hoffmann recommends pouring 1 cup of boiling water over 2–3 teaspoons of dried herb and steeping for 10–15 minutes. In his notes, he says that this preparation can be taken three times daily. (2)

Safety: Botanical Safety Handbook – Safety Class 1; Interaction Class A. (7) I’ll explain more about the Botanical Safety Handbook classifications later in this article.

Calendula (Calendula officinalis): The Gentle Mover

For a lot of us, calendula first shows up in a salve jar. Its sunny petals have a long history of use for soothing and supporting the skin, but herbalists also use calendula internally as a traditional lymphatic.

In The Woman’s Herbal Apothecary, herbalist JJ Pursell calls calendula a “safe and effective lymphatic system agent,” giving it a strong place in traditional lymphatic formulas. (4)

Modern research has uncovered some properties that make calendula especially interesting from a lymphatic-support perspective. Its flowers contain flavonoids and triterpenoids with antioxidant and anti-inflammatory activity, and lab research has found that calendula preparations can influence several inflammatory signaling pathways. (5) (6)

That matters because the lymphatic system is closely involved in immune activity and the movement of inflammatory signals through tissues.

It makes an easy infusion, too. Hoffmann recommends pouring 1 cup of boiling water over 1-2 teaspoons of dried calendula petals and steeping for 10–15 minutes. In his notes, he says that this preparation can be taken three times daily. (2)

Safety: Botanical Safety Handbook – Safety Class 1; Interaction Class A. (7) Calendula is in the Asteraceae family, so people with known sensitivity to other members of that family (for example, chamomile, echinacea and ragweed) may want to use extra caution. The Modern Herbal Dispensatory recommends avoiding internal use during pregnancy, although not all herbal references make the same recommendation. (8)

Red Root (Ceanothus americanus): The Old-School Lymphatic

Red root is one of the more old-school lymphatic herbs in this guide. Native to North America, it was especially valued by Eclectic herbalists and physicians, who developed a reputation for using it for lymphatic system support.

In The Modern Herbal Dispensatory, Thomas Easley and Steven Horne describe red root as “a powerful lymphatic cleanser” and highlight its traditional use for spleen support. (8)

The spleen is the largest lymphoid organ in the body, and instead of filtering lymph like lymph nodes do, it filters the blood – removing aging blood cells and helping immune cells recognize and respond to potential threats.

Modern research on red root is limited, so this is one herb whose place in the guide rests mostly on its long history of traditional use.

Also, sometimes you’ll hear Ceanothus americanus called New Jersey tea. During the Revolutionary War, the leaves were used as a tea substitute. For lymphatic support, though, herbal preparations are made from the root.

Because roots are tougher than leaves and flowers, red root is prepared as a decoction (long simmered tea) rather than an infusion. The Modern Herbal Dispensatory recommends simmering 1 ounce (by weight) of dried root in 1 quart of water for 10–20 minutes, then removing it from the heat and allowing it to steep for another hour. Their suggested serving is 2–4 ounces. (8)

Beyond Traditional Lymphatics

Not every herb that supports lymphatic health is a traditional “lymphatic.” Some earn a place in this guide because they support other processes the lymphatic system works alongside – including fluid balance, immune activity, and a healthy inflammatory response.

Dandelion leaf is a good example.

Dandelion (Taraxacum officinale): Fluid Balance Support

“Dandelion is a generous plant in that every part of it can be used as food or medicine,” writes Rosalee de la Forêt in Alchemy of Herbs. (17) And it’s true – dandelion flowers, roots and leaves can be made into nourishing salads, teas, decoctions, tinctures, syrups, skin healing salves and more.

The root is traditionally preferred for digestion and liver support, while the leaf has a long history of use for supporting digestion and urinary output. I explain the differences between the roots, leaves, and flowers in my complete guide here.

While it’s true that supporting urinary output isn’t the same thing as directly increasing lymph flow, fluid regulation and lymphatic function are closely intertwined.

In a pilot study of 17 adults, a fresh dandelion leaf extract increased urination frequency after the first dose and increased the ratio of urine output to fluid intake after the second. It was a small, one-day study using an extract rather than tea, but the findings support dandelion leaf’s long-standing reputation as a mild diuretic. (9)

Dandelion leaf also contains something many diuretic herbs don’t: potassium. It’s naturally rich in this electrolyte, which can be lost when urinary output increases. (2)

The European Medicines Agency also recognizes dandelion leaf’s traditional role in supporting urinary output, based on its long history of therapeutic use. (10)

For tea, Hoffmann recommends pouring 1 cup of boiling water over 1–2 teaspoons of dried dandelion leaf and steeping for 10–15 minutes. In his notes, he says that this preparation can be taken three times daily. (2)

Safety: Botanical Safety Handbook – Safety Class 1; Interaction Class A. (7)

Burdock Root (Arctium lappa): Long-term Systemic Support

Burdock root a traditional alterative with a slow-and-steady reputation. Herbalists have traditionally used the root when they’re looking for broad, gradual support for the lymphatic system, skin, liver, and healthy elimination.

That liver connection is also one reason burdock shows up in traditional formulas for hormonal support. In The Woman’s Herbal Apothecary, JJ Pursell writes, “As with any liver supporting herbs, you’ll get hormonal support.” (4)

David Hoffmann describes burdock’s role more broadly in Medical Herbalism, writing that it helps move the body toward “a state of integration and health, improving indicators of systemic imbalance, such as skin problems and dandruff.” (2, emphasis mine)

Modern research gives us another reason to consider burdock root for overall lymphatic support: it’s influence on inflammation.

In a randomized controlled trial, 36 adults with knee osteoarthritis drank either plain water or 3 cups of burdock root tea daily for 6 weeks. The burdock group experienced significant reductions in the inflammatory markers IL-6 and hs-CRP, along with improvements in several markers of oxidative stress. That doesn’t tell us whether burdock changes lymph flow, but it does give us modern evidence for one of its broader actions: supporting a healthy inflammatory response. (11)

If burdock is new to you, I have a full guide here with more on its history and traditional uses.

Because it’s a dense root, it does better with a little simmering. Hoffmann recommends adding 1 teaspoon of dried root to 1 cup of water, bringing it to a boil, and simmering for 10–15 minutes. In his notes, he says that this preparation can be taken three times daily. (2)

Safety: Botanical Safety Handbook – Safety Class 1; Interaction Class A.

Astragalus (Astragalus membranaceus): Immune Support

Astragalus isn’t a traditional lymphatic in the same way cleavers, calendula, and red root are, but it earns a place here because the lymphatic system is deeply connected with immune function.

Used for centuries in Traditional Chinese Medicine (TCM), astragalus is best known as an immune-supporting tonic. Its Chinese name, huáng qí, means “yellow leader” – a nod to the golden color of the root and its important place in traditional herbal practice.

Modern research gives us some pretty interesting support for that reputation. A 2023 systematic review and meta-analysis of 19 human studies involving 1,094 participants found that astragalus influenced both cellular immune markers and inflammatory cytokines. (12) The studies varied quite a bit in quality and design, so there’s still more to learn, but the findings help explain why astragalus has been so closely associated with immune support for centuries.

Here’s why I included it in this guide: Lymph carries immune cells throughout the body, and lymph nodes provide gathering places where those cells can recognize and respond to potential threats. Astragalus may not directly “move lymph,” but its traditional role in immune support overlaps with one of the lymphatic system’s most important jobs.

I take a much deeper look at this root in this guide to its benefits and uses.

Astragalus contains immune-supporting polysaccharides that respond very well to hot water extraction, but the root is dense and requires a bit of simmering. Hoffmann recommends adding 2–4 teaspoons of dried root to 1 cup of water, bringing it to a boil, and simmering for 10–15 minutes. In his notes, he says that this preparation can be taken three times daily. (2)

Safety: Botanical Safety Handbook – Safety Class 1; Interaction Class B. (7) The Interaction Class B rating means a clinically relevant medication interaction is considered biologically plausible.

One particular concern is immunosuppressant medication. Because astragalus can influence immune activity, NCCIH notes that it may interact with medications that suppress the immune system and recommends talking with a healthcare provider before using it alongside medications. (13)

Safety data during pregnancy and breastfeeding is limited, and NCCIH notes that some animal research has raised concerns during pregnancy. I’d check with a healthcare provider before using therapeutic amounts while pregnant or breastfeeding. (13)

Ginger (Zingiber officinale): The Warming Herb

Ginger brings something a little different from the other herbs in this guide: warmth. Herbal traditions have long described ginger as a warming herb, which probably won’t surprise anyone who has felt its gentle heat spread through their body after a strong cup of ginger tea.

Modern research gives that experience an interesting physiological counterpart. In one small human study, a hot ginger drink increased thermogenesis – the amount of energy the body produces as heat after eating. Another placebo-controlled study found that ginger extract increased deep peripheral blood flow in some women. (14)

Neither study looked at lymph flow directly, but they help explain why ginger can still be useful here: it supports circulation and brings movement and heat to a blend.

Ginger is also well-known for its anti-inflammatory effects, which are well-supported by research. In a meta-analysis of 16 randomized controlled trials involving 1,010 people, ginger significantly reduced several inflammatory markers, including CRP, hs-CRP, and TNF-α. That adds another useful dimension to ginger’s warming, circulation-supporting role. (15)

Safety: Botanical Safety Handbook — Safety Class 1; Interaction Class B. Ginger is generally considered safe when used appropriately, but clinically relevant medication interactions are considered biologically plausible. The handbook specifically notes that ginger may increase the antiplatelet effects of nifedipine, and recommends that people with active gallstone disease use it under the supervision of a qualified healthcare practitioner. (7)

What About Red Clover?

Red clover (Trifolium pratense) deserves a mention here because it has a long history of use as an alterative and lymphatic herb. Herbalists have traditionally reached for it to support healthy elimination and for chronic skin concerns like eczema. In The Woman’s Herbal Apothecary, JJ Pursell describes it as an herb that “aids in reducing metabolic waste,” while David Hoffmann also highlights its traditional use for skin conditions. (4) (2)

So why didn’t I include it among my go-to herbs above?

Red clover brings an additional consideration to the table: phytoestrogens. It contains isoflavones such as formononetin and biochanin A, which can interact with estrogen receptors. That’s actually one reason red clover has attracted so much attention for menopausal symptoms, although research on those benefits has been mixed and continues to unfold. (16)

In my opinion, phytoestrogens aren’t inherently good or bad, but they do add another variable to consider – especially during perimenopause, when the hormonal environment can vary a lot from one woman to another. For general lymphatic support, I think there are simpler options that don’t require us to try to factor phyoestrogens in.

That doesn’t mean red clover never has a place. It just means I’d choose it more intentionally, based on the person and the reason for using it, instead than making it a default choice for everyday lymphatic support.

Safety: Botanical Safety Handbook – Safety Class 1; Interaction Class A. (7) Because red clover contains phytoestrogens, pregnancy and breastfeeding deserve additional caution; NCCIH states that red clover supplements may be unsafe during pregnancy or breastfeeding. (16) Hoffmann also advises caution with anticoagulant medications because red clover may potentiate their effects. (2)

Brewing Basics

You probably noticed that some of these herbs are steeped while others are simmered. That mostly comes down to the part of the plant you’re working with.

Leaves and flowers like cleavers, calendula, and dandelion leaf are generally best prepared as infusions – essentially a stronger, longer-steeped tea. Roots like burdock, astragalus, and red root usually need a decoction, which means gently simmering them to extract their constituents.

Ginger is a little more flexible. Fresh or dried ginger can be infused or simmered for warmth and flavor.

I’ve included preparation amounts with each herb above so you can follow the guidance that applies to the one you’re using.

A Quick Note About Safety

Throughout this guide, I’ve mentioned the Botanical Safety Handbook, which evaluates herbs using two separate classifications.

Safety Class 1 means an herb can be safely consumed when used appropriately. The Interaction Class describes the likelihood of clinically relevant interactions with medications. Class A means no clinically relevant interactions are expected, while Class B means an interaction is considered biologically plausible. (7)

Those ratings are helpful starting points, but they don’t account for every individual circumstance. Pregnancy, breastfeeding, medications, allergies, and certain health conditions may all change what’s appropriate, which is why I’ve noted specific cautions where they apply.

I personally think of these herbs as options, not a checklist. Some are better suited to particular goals, and a few work especially well together.

In the next article, I’m taking several of my favorites from this guide and turning them into a simple Lymph Love Tea – with a couple of nourishing additions for flavor and overall support.

Also, herbs are only one piece of the equation. Movement, breathing, muscle contractions, and other everyday habits also help support healthy lymph flow, so we’ll be getting into those soon, too.

Sources

  1. Wheat, J., Currie, G., Kiat, H., & Bone, K. (2009). Improving Lymphatic Drainage With Herbal Preparations: A Potentially Novel Approach to Management of Lymphedema. Australian Journal of Medical Herbalism
  2. Hoffmann, D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press.
  3. Ilina, T., Skowrońska, W., Kashpur, N., Granica, S., Bazylko, A., Kovalyova, A., Goryacha, O., & Koshovyi, O. (2020). Immunomodulatory Activity and Phytochemical Profile of Infusions from Cleavers Herb. Molecules.
  4. Pursell, J. J. (2018). The Woman’s Herbal Apothecary: 200 Natural Remedies for Healing, Hormone Balance, Beauty and Longevity, and Creating Calm. Fair Winds Press.
  5. Preethi, K. C., Kuttan, G., & Kuttan, R. (2009). Anti-inflammatory Activity of Flower Extract of Calendula officinalis Linn. and Its Possible Mechanism of Action. Indian Journal of Experimental Biology.
  6. Prabhu Venkatesh, D., Gheena, S., Ramani, P., Rajeshkumar, S., & Ramalingam, K. (2023). In Vitro Evaluation of Antioxidant and Anti-inflammatory Potentials of Herbal Formulation Containing Marigold Flower (Calendula officinalis L.) Tea. Cureus.
  7. Gardner, Z., & McGuffin, M. (Eds.). (2013). American Herbal Products Association’s Botanical Safety Handbook (2nd ed.). CRC Press.
  8. Easley, T., & Horne, S. (2016). The Modern Herbal Dispensatory: A Medicine-Making Guide. North Atlantic Books.
  9. Clare, B. A., Conroy, R. S., & Spelman, K. (2009). The Diuretic Effect in Human Subjects of an Extract of Taraxacum officinale Folium Over a Single Day. The Journal of Alternative and Complementary Medicine.
  10. European Medicines Agency. (2011). Taraxaci folium (Dandelion Leaf).
  11. Maghsoumi-Norouzabad, L., Alipoor, B., Abed, R., Eftekhar Sadat, B., & Mesgari-Abbasi, M. (2016). Effects of Arctium lappa L. (Burdock) Root Tea on Inflammatory Status and Oxidative Stress in Patients with Knee Osteoarthritis. International Journal of Rheumatic Diseases.
  12. Zhang, X., Qu, X., & Zou, Y. (2023). The Effect of Astragalus on Humoral and Cellular Immune Response: A Systematic Review and Meta-Analysis of Human Studies. Complementary Medicine Research.
  13. National Center for Complementary and Integrative Health. (2025). Astragalus: Usefulness and Safety. National Institutes of Health.
  14. Mansour, M. S., Ni, Y.-M., Roberts, A. L., Kelleman, M., RoyChoudhury, A., & St-Onge, M.-P. (2012). Ginger Consumption Enhances the Thermic Effect of Food and Promotes Feelings of Satiety Without Affecting Metabolic and Hormonal Parameters in Overweight Men: A Pilot Study. Metabolism.
  15. Morvaridzadeh, M., Fazelian, S., Agah, S., Khazdouz, M., Rahimlou, M., Agh, F., Potter, E., Heshmati, J., & Heshmati, S. (2020). Effect of Ginger (Zingiber officinale) on Inflammatory Markers: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Cytokine.
  16. National Center for Complementary and Integrative Health. (2025). Red Clover: Usefulness and Safety. National Institutes of Health.
  17. de la Forêt, R. (2017). Alchemy of Herbs: Transform Everyday Ingredients into Foods & Remedies That Heal. Hay House.

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Hormones, Fluid Balance & Your Lymphatic System

Hormones, Fluid Balance & Your Lymphatic System

Sometimes perimenopausal changes are obvious. Others are harder to put your finger on. You wake up looking puffier than usual. Clothes that fit comfortably one day feel snug the next. Sliding an Oura ring (or any ring) on and off your finger starts requiring a little more negotiation. Maybe you’ve even noticed that cellulite dimples look more noticeable.

Nothing dramatic happened – your body just seems to be handling fluid differently.

If this sounds familiar, there’s an overlooked part of perimenopause physiology worth talking about: how hormonal changes can influence your lymphatic system.

Estrogen and progesterone both influence how your body manages fluid, and it turns out that estrogen also directly interacts with the lymphatic system in some pretty interesting ways. (1) (2) Researchers are still working out exactly how all of those pieces come together during perimenopause, but we know enough to see that the systems are far more interconnected than previously understood.

Understanding that relationship can make some of these seemingly random changes feel a lot less random – and give us a clearer idea of how to support the body through them.

So let’s take a closer look at what your lymphatic system does, what we know about its relationship with perimenopause, and holistic ways to support healthy lymph flow through hormonal shifts.

As always, this is not medical advice and is not intended to diagnose or treat any condition. None of these statements have been evaluated by the FDA. Now let’s dive in.

Meet Your Other Circulatory System

When we think about circulation, blood usually gets most (if not all) the attention. But running alongside the cardiovascular system is another sprawling network with an equally important job: managing the fluid around your cells.

Your lymphatic system reaches throughout the body through a network of vessels, lymph nodes, tissues, and organs that include the thymus, spleen, and tonsils.

Here’s where the two circulatory systems meet. As blood travels through tiny capillaries, some fluid moves into the surrounding tissues, carrying oxygen, nutrients, hormones, and other substances to your cells. Much of that fluid eventually returns directly to the bloodstream – but not all of it.

The lymphatic system picks up what’s left behind, including excess fluid, proteins, and other material that need to be carried away from the tissues. (3)

Once that fluid enters a lymphatic vessel, it becomes lymph. From there, it travels through an extensive network of vessels and lymph nodes before eventually being returned to the bloodstream.

Even your brain has its own version of a rinse cycle that works closely with the lymphatic system. Called the glymphatic system, it uses cerebrospinal fluid to help carry metabolic waste and other byproducts away from the brain, especially during sleep.

So in a sense, the cardiovascular and lymphatic systems are partners: one delivers, while the other collects, recirculates, and helps keep the fluid environment around your cells in balance.

But fluid balance is only part of the lymphatic system’s job.

More Than a Drainage System

The lymphatic system is also an important part of your immune defenses. Lymph nodes act as gathering places where immune cells can encounter pathogens and other potential threats, helping the body decide when and how to respond.

As lymph moves through the body, it also carries proteins, cellular debris, and inflammatory signaling molecules away from tissues. (4) And in the digestive tract, specialized lymphatic vessels called lacteals absorb much of the dietary fat and fat-soluble nutrients we eat.

Also, although our two circulatory systems work together, they have some pretty unique differences. For example, your cardiovascular system has one central pump – the heart – but your lymphatic system doesn’t.

That doesn’t mean it just sits around waiting for us to move. Walking, muscle contractions, breathing, and changes in pressure throughout the body do all help move lymph along, but larger collecting lymphatic vessels contain smooth muscle of their own and rhythmically contract to help propel lymph forward.

So the lymphatic system is doing a lot more than draining excess fluid. It’s helping regulate the environment around your cells, supporting immune activity, transporting nutrients, and keeping lymph moving through the body.

And that brings us back to perimenopause. Because the lymphatic system is so involved in fluid regulation, changes in the hormones that influence both fluid balance and lymphatic biology may help explain why things can start to feel different during midlife.

What Do Hormones Have to Do With Lymph?

So what does all of this have to do with perimenopause – and why might our bodies suddenly seem to handle fluid differently?

There probably isn’t just one simple answer. Instead, research is uncovering several ways that reproductive hormones, fluid regulation, and lymphatic function connect.

  • Estrogen and progesterone influence fluid regulation. Both hormones affect the systems that regulate water and sodium, although they don’t necessarily do so in the same way. Estradiol can change when the body signals thirst and releases vasopressin, while also influencing blood volume and how fluid is distributed between tissues. Progesterone modifies some of those responses as well. (1)
  • Estrogen directly influences lymphatic biology. Experimental research shows that estrogen signaling – especially through ERα receptors – affects lymphatic endothelial cells (the cells that line lymphatic vessels), encourages new lymphatic vessel growth, helps maintain vessel stability, and supports repair after lymphatic injury. (5)
  • Progesterone interacts with lymphatic cells, too. Human lymphatic endothelial cells can metabolize progesterone and contain receptors that allow them to respond to steroid hormones. We don’t yet know exactly how that plays out during perimenopause, but it’s another indication that the hormonal and lymphatic systems are interacting at a cellular level. (6)
  • Lymphatic function appears to change with age and sex. In a study of 399 healthy adults, leg lymphatic pumping pressure declined with age, with a bigger drop seen in women of postmenopausal age. The study didn’t isolate the role of hormones, but the finding suggests that the menopause/aging transition may influence lymphatic function in women. (7)

There’s one more connection worth mentioning here: inflammation. Changing estrogen levels are associated with shifts toward more pro-inflammatory signaling during the menopausal transition. At the same time, the lymphatic system helps carry inflammatory signaling molecules, immune cells, and excess fluid away from tissues – an important part of resolving a local inflammatory response.

In other words, healthy lymphatic function becomes especially important during midlife – a time when the body may already be navigating a higher inflammatory load.

What This Means During Perimenopause

Taken together, the research suggests that perimenopausal fluid shifts are part of a bigger physiological picture. Our sex hormones influence systems far beyond reproduction, and fluid balance sits at an interesting intersection between fluctuating hormones and lymphatic function.

So while we can’t control every hormonal up and down in midlife, we can support the everyday processes that help the lymphatic system do its job.

Movement, muscle contractions, breathing, and other mechanical forces all help lymph move through the body, and there are other supportive approaches we can layer in as well.

From here, I’ll be sharing several ways to support healthy lymph flow, including herbs traditionally used for lymphatic support, a nourishing lymph-support tea, and simple everyday habits that help keep things moving.

✋ Before You Go, Grab This Free Midlife Guide

If you’ve ever found yourself thinking, “Why doesn’t my body respond the way it used to?” . . . this guide was written for you.

Midlife can change the rules for everything from sleep and energy to workouts, recovery, body composition, and more. Knowing what’s changing can help you let go of strategies that no longer fit – and start focusing on what supports your body now.

Inside, I’ll walk you through 10 things I wish I’d known sooner, so you can make more sense of what you’re experiencing and get clearer about where to go from here.

Enter your email below and I’ll send it right over. You’ll also receive my weekly newsletter with practical wellness tips, recipes, and new guides like this one.

Sources

  1. Stachenfeld, N. S. (2008). Sex Hormone Effects on Body Fluid Regulation. Exercise and Sport Sciences Reviews.
  2. Giersch, G. E. W., Charkoudian, N., Morrissey, M. C., Butler, C. R., Colburn, A. T., Caldwell, A. R., Kavouras, S. A., & Casa, D. J. (2021). Estrogen to Progesterone Ratio and Fluid Regulatory Responses to Varying Degrees and Methods of Dehydration. Frontiers in Sports and Active Living.
  3. Moore, J. E., Jr., & Bertram, C. D. (2018). Lymphatic System Flows. Annual Review of Fluid Mechanics.
  4. Schwager, S., & Detmar, M. (2019). Inflammation and Lymphatic Function. Frontiers in Immunology.
  5. Morfoisse, F., Tatin, F., Chaput, B., et al. (2018). Lymphatic Vasculature Requires Estrogen Receptor-α Signaling to Protect From Lymphedema. Arteriosclerosis, Thrombosis, and Vascular Biology.
  6. Klossner, R., Groessl, M., Schumacher, N., et al. (2021). Steroid Hormone Bioavailability Is Controlled by the Lymphatic System. Scientific Reports.
  7. Unno, N., Nishiyama, M., Suzuki, M., et al. (2012). A Novel Method of Measuring Human Lymphatic Pumping Using Indocyanine Green Fluorescence Lymphography. Journal of Vascular Surgery.

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The Creamiest Hard-Boiled Egg Chocolate Pudding (High Protein)

The Creamiest Hard-Boiled Egg Chocolate Pudding (High Protein)

If someone handed me a bowl of this chocolate pudding and asked me to guess the secret ingredient, hard-boiled eggs wouldn’t even make the list.

Once everything gets whirled together in a blender, the eggs somehow “disappear” into an incredibly smooth, rich chocolate pudding that my whole family loves.

It’s not “surprisingly good considering there are eggs in it” – it’s ACTUALLY good . . . possibly the best chocolate pudding I’ve ever made.

There’s no eggy flavor and no complicated technique. Just silky, chocolatey goodness . . . with a lot of bonus protein. 🙂

Okay, But Why Put Eggs In Pudding?

I realize hard-boiled eggs and chocolate pudding sound like two foods that should stay very far away from each other, but there’s actually a lot to love about this combination.

Traditional homemade pudding usually involves heating milk, sugar, and cocoa on the stove, then using cornstarch (or arrowroot), egg yolks, or another thickener to create a creamy texture.

This version is so much easier.

Hard-boiled eggs provide the structure and creaminess, while cocoa powder, vanilla extract, and maple syrup provide the sweet chocolatey goodness.

Everything goes straight into the blender, so there’s no tempering eggs and no whisking over the stove.

And because the base is made with whole eggs instead of milk and sugar, it’s naturally higher in protein than most traditional chocolate pudding recipes. (You know how much I love that.)

The Trick To Making It Taste Like Pudding

I know, “trust me” is doing a lot of heavy lifting with this recipe, but I served this to everyone in my family and none of them could tell it contained eggs.

That said, I do have a couple of tips for you.

First, use a high-speed blender if you have one. You want the hard-boiled eggs blended so thoroughly that there aren’t any tiny bits left behind.

Second, for the silkiest pudding, let your blender run longer than you think it needs to.

You’re not just combining the ingredients – you’re trying to completely emulsify the eggs into the mixture.

If your pudding seems too thick, add milk a tablespoon or two at a time. If it seems a little thin, keep in mind that it will firm up in the refrigerator.

And if you can detect even a hint of egg flavor while it’s still warm from blending, chill it before making any adjustments. The chocolate flavor comes through much more clearly once everything is cold.

🍓 August 8–12 Only

Quick interruption before we get back to chocolate pudding. 🙂

Paleovalley is celebrating their anniversary with up to 35% off everything in the store, plus a free mystery gift with every order.

It’s a good time to stock up on their Superfood Bars, Vanilla Bone Broth Protein, beef sticks, whole food supplements, and other snacks + pantry staples.

Shop The Sale + Get A Free Gift

Now, back to the recipe. 🙂

What You’ll Need

Hard-boiled eggs – You’ll need six peeled eggs. Use fully cooked hard-boiled eggs rather than soft-boiled eggs because you want the yolks completely set before blending.

Milk – I usually use whole milk, but if you’re dairy-free you can use coconut milk or another non-dairy milk.

Unsweetened cacao powder or cocoa powder – I use whichever one I have on hand at the moment.

Maple Syrup – Adds sweetness while blending in completely, so the pudding stays smooth and silky.

Vanilla extract – To round out the flavor.

A pinch of salt – Optional, but recommended. A little salt helps the chocolate and vanilla really “pop.”

Is This Good For Meal Prep?

Yes. This pudding keeps well for 3–4 days in the fridge, so I often make a double batch and scoop it into individual glass jars for my family to grab when they need a snack.

Hard-Boiled Egg Chocolate Pudding Recipe

This silky, rich recipe is very possibly the best chocolate pudding I’ve ever made. It’s easy, rich in protein, and can be made in advance for quick snacks throughout the week.

Keyword gluten-free, dairy optional

Prep Time 5 minutes Chilling time 1 hour

Author Heather Dessinger, FDN-P

  • 6 hard boiled eggs (peeled)
  • ½ cup whole milk or non-dairy milk
  • ⅓ cup maple syrup (or more to taste)
  • ¼ cup unsweetened cacao powder or cocoa powder
  • 1 tsp vanilla extract (how to make it)
  • pinch of salt (optional)
  • Add all ingredients to a high-speed blender.

  • Blend until completely smooth and creamy, stopping to scrape down the sides if needed.

  • Taste and add an extra tablespoon or two of sweetener if desired.

  • Transfer to individual serving jars, a large mason jar, or a covered container.

  • Refrigerate until thoroughly chilled. (At least one hour, but preferably longer.)

  • Serve plain or topped with whipped cream, berries or shaved chocolate.

The total volume of the finished pudding can vary from about 2 to 2.5 cups, depending on how much air is incorporated during blending. For the nutrition information below, one serving is ¼ of the finished batch, regardless of its total volume.
Nutrition calculation is based on whole milk (instead of non-dairy milk) and cacao powder (instead of cocoa powder). 

Calories: 222kcal | Carbohydrates: 24g | Protein: 11g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 283mg | Sodium: 137mg | Potassium: 284mg | Fiber: 2g | Sugar: 19g | Vitamin A: 439IU | Calcium: 111mg | Iron: 2mg

✋ Before You Go, Grab This Free Midlife Guide

If you’ve ever found yourself thinking, “Why doesn’t my body respond the way it used to?” . . . this guide was written for you.

Midlife can change the rules for everything from sleep and energy to workouts, recovery, body composition, and more. Knowing what’s changing can help you let go of strategies that no longer fit – and start focusing on what supports your body now.

Inside, I’ll walk you through 10 things I wish I’d known sooner, so you can make more sense of what you’re experiencing and get clearer about where to go from here.

Enter your email below and I’ll send it right over. You’ll also receive my weekly newsletter with practical wellness tips, recipes, and new guides like this one.

Share with a friend! 👇

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Homestead Blog Hop - Homestead tips, ideas, animal care, and recipes every Wednesday

Homestead Blog Hop 611 – Blackberry Cobbler Recipe and Free Printables

Welcome to Homestead Blog Hop, a weekly gathering for homesteaders and simple living enthusiasts to share DIY projects, from-scratch recipes, and creative inspiration. This week’s hop features cozy homesteading tips, along with practical ideas that celebrate handmade living and self-sufficiency.

Whether you’re looking for seasonal crafts, homemade treats, or encouragement on your homesteading journey, you’ll find plenty of inspiration to carry into the new year. Grab a cup of tea, explore the featured posts, and join us in sharing your own homestead creations.

Meet Your Homesteading Hosts

We’re Kelly from Simple Life Mom, Liz from The Cape Coop, Natasha from Houseful of Nicholes, and Laurie from Ridgehaven Homestead. Together, we’re passionate about from-scratch living, simple ingredients, frugal habits, and intentional homesteading. We’re delighted to host the Homestead Blog Hop, where you can find fresh inspiration each week for DIY projects, homemade recipes, and practical simple living ideas.

Follow Us for More Homestead Inspiration

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Laurie – Ridge Haven Homestead
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Liz – The Cape Coop
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FEATURED POSTS from the Last Homestead Blog Hop

Each week, we take turns selecting three featured posts from the Homestead Blog Hop. These features are shared across all of our social media platforms, helping spotlight the creativity and hard work of our fellow homesteaders. Here are the featured posts from last week’s hop:

1. Keeping A Nature Notebook from The Once and Future Homestead

2. Free First Day of School Printable Signs (2026-2027 School Year) from Press Print Party

3. Easy Blackberry Cobbler Recipe from Organized Island

Congrats! Feel free to grab the featured on button for your post.

Just right click and ‘save image as…‘

Guidelines for the Homestead Blog Hop

  1. Click the “Add Your Link” button below and upload a clear, eye-catching image from your project or recipe. Please link directly to the family-friendly post itself, not your blog’s homepage.
  2. You may link up up to three posts each week.
  3. Take time to visit a few other blogs in the hop and leave a thoughtful comment to let them know you stopped by. Community support makes this hop special!
  4. Please include a link back to the Homestead Blog Hop in your post. Posts without a backlink are not eligible to be featured. All featured posts are shared across all hosts’ social media channels.
  5. Share posts that haven’t been linked to the hop before. Older posts are welcome as long as they are new to the hop.
  6. By joining the Homestead Blog Hop, you grant the hosts permission to use one image from your post, with a link back to your site, if your post is selected as a feature next week.
  7. This is a family-friendly link-up designed to encourage, inspire, and support the homesteader in all of us.

Let the Party Begin!

Which project are you excited to try this week? Leave a comment below.

Join Our Homestead Blog Hop Pinterest Board

Follow all of your hosts on Pinterest and send a message if you’d like to be added to our Homestead Blog Hop group board. This board is a great place to share your DIY projects, crafts, and from-scratch recipes with the homesteading community.

Guideline: Only pin posts that you’ve linked up to the Homestead Blog Hop.

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Benefits of Beef Liver Supplements + What to Look For

Benefits of Beef Liver Supplements + What to Look For

When my kids were little, I tucked a slow cooker full of fish head stock into a far corner of the kitchen and hoped our babysitter wouldn’t look inside. More recently, I fermented a batch of natto that smelled so much like funky cheese and gym socks that opening the container could clear a room.

These days, I still prioritize traditional, nutrient-dense foods – but in easier, more practical ways. One of my favorite simple habits is to include grass-fed beef liver capsules with breakfast.

Liver may not be especially popular today, but that wasn’t always the case. For thousands of years, many traditional cultures prized liver as an especially nourishing food, sometimes reserving it for growing children and expectant mothers, while hunters also valued it after physically demanding hunts. (1) (2)

Unfortunately, despite many sincere attempts, I’ve never managed to enjoy eating beef liver.

If you don’t love the flavor either, capsules are an easy workaround. Made with desiccated (dried and powdered) grass-fed beef liver, they’re a convenient way to get the benefits of beef liver without actually tasting it.

In this article we’ll dive into what those benefits are, why they’re important, and what to consider when choosing a brand.

As always, none of these statements have been evaluated by the FDA. This article is not medical advice, and it’s not meant to diagnose or treat any condition. Now let’s dive in.

Why The Whole-Food Matrix Matters

Have you ever tried to bake something by tossing a little of everything in your pantry into one bowl? Of course not.

Even when every ingredient is high quality, how they work together matters. Cocoa powder, rapadura sugar, and coconut milk make a delicious dessert, but swap the sugar for cajun seasoning, and . . not so much.

Ingredients matter, but so does the relationship between them, and that’s what makes whole food-based supplements unique. There’s an innate wisdom to nature’s “formulas” – one that factors in synergy, bioavailability, and micronutrient ratios.

For example, with beef liver you don’t just get heme iron, which is generally absorbed more efficiently than non-heme iron – you also get vitamin A and copper, two nutrients that play important roles in normal iron metabolism and utilization.

But beef liver doesn’t just provide nutrients that work well together – it also complements the way most of us eat today. Modern diets tend to emphasize muscle meats like chicken breast, steaks, and ground beef, which are excellent sources of protein but don’t offer the same concentration or variety of micronutrients found in organ meats.

Muscle meats are naturally rich in the amino acid methionine. That’s not a problem – methionine is essential – but the body relies on nutrients like choline and several B vitamins to metabolize and recycle it efficiently. (3)

Liver provides many of the vitamins and minerals involved in methionine metabolism and methylation, supporting the metabolic pathways that rely on those nutrients. In other words, liver doesn’t just add more nutrients to the diet – it provides many of the nutrients that work alongside the ones you’re already eating. (4) (5) (6)

Is Liver Actually “Nature’s Multivitamin”?

When we call something a “superfood,” we usually mean it has a high concentration of one or two uniquely beneficial compounds. Blueberries have anthocyanins, coffee has chlorogenic acid, and broccoli sprouts have sulforaphane.

But when we look at the overall nutrient-density scorecard, beef liver is in a category of its own. It provides an exceptional range of nutrients, including high amounts of preformed vitamin A (retinol), vitamin B12, riboflavin, folate, copper, choline, and highly bioavailable heme iron. It also contains the full spectrum of B vitamins, and smaller amounts of the fat soluble vitamins D, E and K, plus minerals like zinc, phosphorus, selenium, and a variety of naturally occurring compounds including CoQ10, carnitine, carnosine, and taurine.

What makes it even more unique several of its key nutrients are present in highly bioavailable or readily usable forms – ones that are easily recognized by the body.

For example, unlike carrots – which contain beta-carotene (provitamin A) that our bodies have to convert into the active form – liver contains retinol, which is the active form of Vitamin A. That’s a good thing, because nearly half of us may be “poor converters” beta-carotene into vitamin A very efficiently.(7) (8) And weirdly, even when individuals can make the conversion, efficiency drops as the dose of beta-carotene increases.(9)

Ounce for ounce, it’s one of the most nutrient-dense whole foods available – not because it excels in one particular nutrient, but because it delivers an extraordinary range of them. That’s why beef liver has – I believe accurately – earned the nickname “Nature’s Multivitamin.”

Why I Keep Beef Liver Capsules Around

Unlike beef liver, I’ve managed to find ways to enjoy chicken liver, especially in my Superfood Chili, Dirty Rice, and Bacon & Chicken Liver Pâté. But finding high-quality pastured chicken livers where I live can be hit or miss, and making a special trip isn’t always practical.

That’s one reason I keep grass-fed beef liver capsules on hand. They help fill in nutritional gaps on the weeks when organ meats don’t make it to the table.

Because beef liver is so nutrient-dense, its benefits aren’t limited to just one area of health. The vitamins, minerals, and other beneficial compounds it contains support everything from energy metabolism and oxygen transport to vision, immune function, nervous system health, and many of the countless processes your body carries out every day.

Here are a few of the benefits that stand out most.

Supporting Steady Energy

Modern life often keeps us moving long after our energy begins to fade. Work, family, and an ever-growing list of responsibilities require both the wisdom to know what to say ‘no’ to and the stamina for the things worth saying ‘yes’ to.

The connection between liver and physical endurance has been the subject of research lore for decades. In a frequently cited 1951 experiment, rats fed a purified diet containing desiccated liver powder were able to swim considerably longer than rats given the same basic diet with synthetic vitamins. Researchers referred to the unidentified benefit as an “anti-fatigue factor,” but the study could not determine exactly why the liver produced the effect. (10)

Today, many people think the benefit likely came from liver’s unusually broad nutrient profile rather than one mysterious compound. It’s naturally rich in vitamin B12, riboflavin, copper, and highly bioavailable heme iron, all of which play important roles in energy metabolism and oxygen transport.

Riboflavin, for example, helps the body convert the food we eat into ATP – the primary form of usable energy within our cells. Vitamin B12, iron, and copper also play important roles in red blood cell formation and hemoglobin production, which helps explain their connection to oxygen transport.

Liver doesn’t work like coffee, which offers a temporary boost in alertness. Its role is more foundational, supplying nutrients the body uses to support healthy energy levels over time.

Nutrients for a Busy Brain

Some seasons of life can make your brain feel like it has forty-six browser tabs open – and at least two of them are playing music. Between work, family schedules, appointments, and caring for the people who depend on us, there’s a lot to keep track of.

Beef liver contains choline along with several B vitamins and iron, nutrients involved in nervous system function, brain energy metabolism, and the production of neurotransmitters. Together, they support the countless behind-the-scenes processes involved in brain health: memory, concentration, communication between brain cells, and keeping the things that matter to us moving in the right direction.

Nourishing Skin From Within

It’s easy to think of skin care as something that comes in a jar. I love a good topical, too – my DIY Bakuchiol Serum is great for supporting skin elasticity and firmness – but healthy skin also depends on what’s happening beneath the surface.

Vitamin A helps regulate normal skin cell turnover, while nutrients like copper and zinc support collagen formation, tissue repair, and maintenance. Riboflavin and other B vitamins also support cellular energy production and antioxidant defenses that help keep skin healthy.

In other words, beef liver doesn’t replace a skincare routine, but it does provide many of the nutrients skin relies on from the inside out.

A Surprising Connection to the Gut Microbiome

Vitamin A is probably best known for supporting vision and immune function, but researchers have uncovered another interesting connection to gut health.

In one study, researchers introduced 92 different human gut bacteria into mice, then removed vitamin A, folate, iron, or zinc from the diet one at a time. Vitamin A deficiency caused the biggest shift in the microbial community, changing both which bacteria were present and what some of them were doing. When vitamin A was restored, those differences largely disappeared within about two weeks.

That makes more sense when we look at what vitamin A is doing in the gut itself. Its active metabolite, retinoic acid, helps promote the production of IgA – the primary antibody found along mucosal surfaces like the digestive tract. Secretory IgA helps manage which microbes can interact closely with the intestinal lining and plays an important role in keeping the immune system and our resident gut bacteria on good terms.

Vitamin A also helps maintain the intestinal lining and other defenses that create a healthy place for those microbes to live. In that sense, it’s less about creating a “perfect” microbiome and more about helping maintain the neighborhood those microbes depend on.

The study doesn’t tell us that more vitamin A automatically means a healthier gut. It does suggest, though, that getting enough may be an important part of maintaining the intestinal environment that resident gut microbes depend on.

Supporting Your Immune System

Your immune system is constantly working behind the scenes – identifying potential threats, communicating between cells, and deciding when to respond and when to stand down. That kind of coordination requires more than a single “immune nutrient.”

Beef liver provides preformed vitamin A, zinc, copper, selenium, and several B vitamins, along with a small amount of vitamin D. All of these nutrients contribute in different ways to normal immune function. Vitamin A helps maintain the tissues that form the body’s first line of defense, while zinc, copper, selenium, and B vitamins support many of the cellular processes that keep the system communicating and functioning as it should.

So, instead of delivering one isolated ingredient, it supplies a network of nutrients the immune system relies on every day.

Does Liver Store Toxins?

The liver is often described as the body’s filter, but it doesn’t work like the filter in your air conditioner or car, trapping everything that passes through. A better comparison is a chemical processing plant.

In two distinct processes known as Phase 1 and Phase 2 detoxification, it uses enzymes to transform medications, hormones, metabolic byproducts, and many environmental compounds into forms the body can use or eliminate through bile or urine.

In other words, the function of the liver isn’t to store toxins – it’s to neutralize them.

That doesn’t mean liver can never contain contaminants. Like other foods, its quality reflects the animal’s feed, environment, and overall care. That’s why sourcing matters.

I choose liver from responsibly raised, grass-fed cattle, but I don’t rely on those words alone. For supplements, I also look for a company that tests the finished product for heavy metals, pathogens, and other contaminants – and is willing to provide meaningful documentation of the results.

Bottom line: Liver is not a toxic waste bin. It is one of the body’s most sophisticated processing organs, and its role in detoxification is part of the reason it contains such a remarkable concentration of nutrients. With thoughtful sourcing and meaningful testing, that function is not a reason to avoid liver – it’s one more reason to appreciate what an extraordinary food it is.

Safety Considerations

There’s a lot to appreciate about beef liver, but because it’s so nutrient-dense, there are a few important guardrails worth understanding before we talk about what I look for in a supplement.

Pay Attention to Preformed Vitamin A

Liver is naturally high in preformed vitamin A, or retinol. That’s one of its benefits, but it’s also one of the main reasons to check the serving size and consider what else you’re taking. Like vitamin D, there’s a sweet spot for vitamin A consumption – suboptimal intake can lead to deficiency and excessive intake can lead to toxicity, while an appropriate amount supports essential processes throughout the body.

For adults, the established upper limit for preformed vitamin A is 3,000 micrograms of Retinol Activity Equivalents (mcg RAE) per day, which is equivalent to 10,000 IU (1 mcg RAE equals 3.33 IU of retinol). (11) (12). These upper limits apply specifically to preformed vitamin A – the ready-to-use form found naturally in animal foods and also included in some supplements – not to beta-carotene or other provitamin A carotenoids found in carrots and other plants.

Here’s the upper limit breakdown of preformed vitamin A for all ages:

  • Birth to 12 months – 600 mcg (2000 IU)
  • Children 1–3 years – 600 mcg (2000 IU)
  • Children 4–8 years – 900 mcg (3000 IU)
  • Children 9–13 years – 1,700 mcg (5,667 IU)
  • Teens 14–18 years – 2,800 mcg (9,333 IU)
  • Adults 19 years and older – 3,000 mcg (10,000 IU)

That amount includes preformed vitamin A from all sources, including food and supplements, and it’s an upper intake guideline – not a daily goal.

That’s why it’s important to be aware of stacking concentrated sources of preformed vitamin A. Beef liver capsules, cod liver oil, multivitamins, prenatal vitamins, and food sources all contribute to the total.

It’s also important to understand what an upper limit means. The National Academies defines it as the highest level of daily intake likely to pose no risk to almost everyone, and advises the general population not to routinely exceed it. (13)

Here’s how I personally approach these guidelines: One product I have used for years, Perfect Supplements Desiccated Liver, contains 969 IU of vitamin A per adult serving. That’s about 1/10th of the established adult upper limit (UL). I don’t take a multivitamin, but I do sometimes take cod liver oil, so I factor that into my daily intake.

Because foods I regularly eat – including eggs, cheese, butter, and fatty fish – also contribute smaller amounts of preformed vitamin A, I personally leave plenty of room for those sources. My own conservative approach is to keep concentrated supplemental sources below about 5,000 IU on most days, while still paying attention to the total. That isn’t an official guideline; it’s simply the buffer that makes sense for me within the established adult upper limit.

Some traditional-food practitioners argue that these limits are overly conservative, particularly when vitamin A comes from whole foods like liver alongside nutrients such as vitamins D and K. There is some legitimate scientific discussion around those interactions, but current U.S. guidelines do not distinguish between preformed vitamin A from liver and preformed vitamin A from supplements when setting the upper limit. For that reason, I personally use the established limits as conservative guardrails rather than assuming food-based retinol is exempt.

A Special Note About Pregnancy

Vitamin A is especially important during pregnancy because it plays essential roles in fetal growth and development, including formation of the eyes, heart, lungs, and other organs. But pregnancy is also a time when getting the amount right matters even more.

The established upper limit for adults ages 19–50 remains 3,000 mcg RAE (10,000 IU) of preformed vitamin A during pregnancy. Excessive intake of preformed vitamin A can cause birth defects, which is why health authorities recommend avoiding high-dose supplements containing preformed vitamin A during pregnancy.

This is another situation where looking at the whole supplement routine matters. Prenatal vitamins may contain vitamin A as beta-carotene, preformed vitamin A, or a combination of both, and liver capsules, cod liver oil, and food sources can add more. For that reason, anyone who is pregnant, trying to conceive, or could become pregnant should add up their sources of preformed vitamin A and review concentrated liver or cod liver oil supplements with their healthcare practitioner rather than assuming that a standard adult serving is automatically appropriate.

Other Considerations

Beef liver is also rich in iron and copper, which is a benefit for most people but worth keeping in mind if you already supplement with either mineral.

If you have hemochromatosis or another iron-overload condition, check with your doctor before using a liver supplement. Otherwise, the main thing is simply to look at the big picture – especially if you’re taking a supplement that contains iron or copper.

None of this is meant to make beef liver sound complicated or intimidating. The practical takeaway is pretty simple: choose an age-appropriate serving, consider other concentrated sources of vitamin A, iron, and copper already in the diet or supplement routine, and choose a well-sourced product from a company you trust.

With those basics covered, let’s talk about what that actually looks like when you’re standing in front of a shelf . . . or scrolling through dozens of options online.

What I Look For In Beef Liver Supplements

Beef liver capsules are pretty simple by nature – unless it’s a multi-organ blend, there shouldn’t be anything in the bottle besides liver and the capsule itself. With that said, quality can vary quite a bit. Here’s what I look for:

Grass-Fed, Responsibly Raised Cattle

Because an animal’s feed and environment can influence the quality of its organs, sourcing matters. I look for liver from grass-fed cattle raised according to high standards, preferably with clear information about where the cattle come from and how their pastures are managed, including whether pesticides or other chemical treatments are used.

Gentle Processing

Fresh liver contains naturally occurring vitamins, minerals, peptides, and other compounds that can be sensitive to heat and processing. I look for liver that has been freeze-dried or gently desiccated at low temperatures to help protect those nutrients.

Meaningful Testing

“Grass-fed” is important, but it doesn’t tell me everything I want to know. I also look for companies that test their finished product for things like heavy metals and microbial contaminants – and are transparent about the results.

A Clearly Defined Serving

Because liver is so nutrient-dense, I want to know what I’m actually getting. Ideally, a company will tell me both the amount of desiccated liver in each serving and approximately how much fresh liver that represents. I especially appreciate companies that provide vitamin A data, because it makes it much easier to account for other sources in my diet and supplement routine.

Very Few Other Ingredients

Once again, unless it’s a multi-organ blend, I’m just looking for liver – not fillers, proprietary blends, or a long list of unnecessary extras.

The Beef Liver Supplement I Use

After looking at all of those factors, the one I keep coming back to is Perfect Supplements Desiccated Liver.

Their liver is sourced from Argentinian grass-fed cows graze freely on pasture throughout their lives. They don’t receive hormones or antibiotics, and the pastures aren’t treated with chemical fertilizers or pesticides.

Beyond that, they test for heavy metals, microbial contaminants, and glyphosate residue – and they publish the results on their product page.

That transparency extends to the nutritional information, too. A standard serving provides 3 grams of desiccated grass-fed beef liver – roughly equivalent to eating about three ounces of fresh liver per week – along with 969 IU of naturally occurring vitamin A per serving. I like having that information because it makes it easy for me to factor liver into the rest of my diet rather than guessing.

Most importantly, it gives me a practical way to include a food I value nutritionally but have never managed to enjoy eating.

And for me, that’s really the point.

I’m still a big believer in real, nutrient-dense food. I’m also a big believer in finding realistic ways to actually get those foods – and their benefits – into our lives.

Some weeks that looks like homemade pâté or Superfood Chili. Other weeks, it looks like a few capsules with breakfast. If you want to add them to your routine, you can save 10% with the code below.

Sources

  1. Riang’a, R. M., Broerse, J., & Nangulu, A. K. (2017). Food Beliefs and Practices Among the Kalenjin Pregnant Women in Rural Uasin Gishu County, Kenya. Journal of Ethnobiology and Ethnomedicine.
  2. O’Dea, K. (1991). Traditional Diet and Food Preferences of Australian Aboriginal Hunter-Gatherers. Philosophical Transactions of the Royal Society of London. Series B, Biological Sciences.
  3. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). The B Vitamins and Choline: Overview and Methods. In Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press.
  4. McCaddon, A., & Miller, J. W. (2023). Homocysteine – A Retrospective and Prospective Appraisal. Frontiers in Nutrition.
  5. Korsmo, H. W., & Jiang, X. (2021). One Carbon Metabolism and Early Development: A Diet-Dependent Destiny. Trends in Endocrinology & Metabolism.
  6. de Souza, A. P., Marinho, V., & Marques, M. R. (2025). The Fundamental Role of Nutrients for Metabolic Balance and Epigenome Integrity Maintenance. Epigenomes.
  7. Tang, G. (2012). Techniques for Measuring Vitamin A Activity from β-Carotene. The American Journal of Clinical Nutrition.
  8. Leung, W. C., Hessel, S., Méplan, C., et al. (2009). Two Common Single Nucleotide Polymorphisms in the Gene Encoding Beta-Carotene 15,15′-Monooxygenase Alter Beta-Carotene Metabolism in Female Volunteers. The FASEB Journal.
  9. Hickenbottom, S. J., Follett, J. R., Lin, Y., et al. (2002). Variability in Conversion of β-Carotene to Vitamin A in Men as Measured by Using a Double-Tracer Study Design. The American Journal of Clinical Nutrition.
  10. Ershoff, B. H. (1951). Effects of Liver Feeding on Swimming Capacity of Rats. Proceedings of the Society for Experimental Biology and Medicine.
  11. National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin A and Carotenoids: Fact Sheet for Health Professionals.
  12. Institute of Medicine (US) Panel on Micronutrients. (2001). Vitamin A. In Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press.
  13. Institute of Medicine (US) Panel on Micronutrients. (2001). Vitamin A. In Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press.

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4 Magic Recipes for Rest and Relaxation

4 Magic Recipes for Rest and Relaxation

I’m all about the nervous system these days. Over the last decade, life has become increasingly challenging-I think everyone experiences a season like that, especially in middle age. Today I’m sharing a sleep/relaxation roll on recipe, pillow spray, essential oil inhaler and diffuser recipe to help improve sleep, support the nervous system and relax your mind. 

First, can I just say that blogging has become about pleasing Google (fact checking, robot/AI like posts) for a long time now. In fact, blogging all together has become a thing of the past. Most people don’t want to take the time to read a full blog post-bite sized video clips on social media have become the only content that is effective. However, I’m hanging in there and when I share a post about health, I by no means come from a place of authority. I like to write as though we are close and personal friends and am sharing my personal experiences. This is one of those  posts. I research and come to my own conclusions and sometimes it feels worth sharing. I have no credentials when it comes to giving health advice. I just like to share what works for me in the hopes it may work for you too. 

My nervous system has been a big concern of mine for years and so I’m encouraging self awareness and suggesting using essential oils as a tool to start calming the system. It’s always a favorite part of my journey to getting back to a calm nervous system. 

Are You In Fight or Flight?

You’ve probably heard of fight or flight. It is when a stressful life event can cause your body to stay in alert mode in order to protect itself. It’s a self preservation tactic our bodies do to help but when a stressor lingers for weeks, months or even years our nervous system can get stuck. Our body goes into fight or flight by producing too much cortisol. 

A few indicators that your nervous system is stuck in fight or flight:

  • Scaring easily if there is a loud noise or someone sneaks up on you.
  • Gaining belly fat
  • Low energy
  • Waking at 3 am
  • Slow digestion
  • Muscle tension
  • Racing thoughts
  • Shallow breathing

Supporting the body and letting it know it’s safe to come out of fight or flight usually just takes time. However, I proactively work on nurturing myself back to normal, also known as “rest and digest”. 

My tools to calm my nervous system are prayer, reading, jigsaw puzzles, walking, getting in bed early with lots of cats, essential oils, dim lighting and good TV, saying NO to invitations that may heighten stress, THC micro dosed gummies etc. Your tools may look different. The key is to find out healthy ways to relax your mind and body and do those things as much as possible. 

The point of saying all of this is to share a series of DIYs I’ve been loving in my nighttime routine. I love using essential oils and truly believe aromatherapy is a very powerful tools when it comes to relaxing and sleep. 

Related Post: Tips for a Better Night’s Sleep 

4 Best Essential Oils for Relaxation and Sleep:

  • Lavender: Lowers anxiety and heart rate to help you fall asleep faster. Many studies have shown lavender is effective when it comes to the nervous system.
  • Roman Chamomile: Soothes the nervous system, relieves physical tension and stops nighttime waking.
  • Cedarwood: Grounds the body and encourages melatonin production.
  • Ylang Ylang: Helps lower blood pressure and heart rate, encouraging relaxation.

Nervous System Reset Roll On Recipe:

  • 15 drops Lavender
  • 5 drops Roman Chamomile
  • 5 drops Cedarwood 
  • 2 drops Ylang Ylang
  • Top off w/ carrier oil (Fractionated Coconut Oil, Olive Oil, Jojoba, Sweet Almond, Avocado etc.)
  • 10ml glass roll on bottle

I sometimes like to call this roll on, “Liquid Xanax”.  You can carry it with you during the day and/or use it before bed. Roll it on pulse points and on the bottoms of the feet before bed. You should also inhale it by taking slow, deep breaths.

If you’d like to make this for a child, I recommend reducing the amount of essential oils by half. 

TIP: If you’d like to make this in a 1 ounce roller bottle just triple the amount of drops. I found 1 ounce glass roller bottles with rose quartz balls that I’m wanting to use for other recipes-they’re so cool!

Related Post: DIY or BUY Badger’s Sleep Balm Recipe

Sleepy Time Diffuser Blend:

  • 7 drops Lavender 
  • 3 drops Roman 
  • 1 drops Ylang Ylang

Add essential oil drops and water to a diffuser 1 hour before bedtime. Allow to run through the night. 

TIP: If you love the Young Living glass diffuser but don’t want to spend $350+, I’ve had THIS ONE for 2 years now and it’s still going strong. It is identical. 

Related Post: Essential Oil Hack-Diffuser Stations

Time to Unwind Inhaler Recipe:

  • 6 drops Lavender
  • 3 drop Cedarwood
  • 3 drops Roman Chamomile
  • 2 drops Ylang Ylang
  • Inhalers

I love making essential oil inhalers. They are a wonderful (and easy) tool to have on hand for many different occasions. You can use an inhaler as often as needed. You simply remove the lid, hold it under your nose and breath deeply for 1-2 minutes. You can find more information in my Essential Oil Inhaler post along with quite a few inhaler recipes (and cute labels) including an allergy inhaler, an illness inhaler and a nausea inhaler.

Sweet Dreams Pillow Spray Recipe:

Add all ingredients to a glass spray bottle and generously spray your linens, especially your pillows before getting into bed. 

TIP: You can always add more essential oils if you feel the scent isn’t strong enough. I love lavender so I often sneak a bit more after a few sprays. 

Where To Get The Best Essential Oils:

I typically get my essential oils from Plant Therapy. Sometimes I’m in a hurry and get them on Amazon but honestly, ordering them from their website is just as quick and free shipping. Plus, going to their website gives me a chance to check for sales which happen often. I also love Mountain Rose Herbs essential oils. They are great quality as well. Both companies are 3rd party tested, organic and reasonably priced. 

I hope this post has been helpful. I’m very inspired by the art of relaxing. I think it is easier said than done and so many of us live in a stressful environment that is taking a great toll on our overall health. I’d love to start a discussion in the comments and hear how you de-stress and nurture your nervous system! 

xx, Jenni

Jennifer Phillips

Jennifer Phillips worked as a licensed aesthetician for over 8 years before creating the DIY skincare blog, Jenni Raincloud and her natural skin care line, J. Raincloud Organics. Jennifer has been blogging full time for 16 years and loves to gain and share knowledge on how to achieve beautiful skin the natural way.

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I Thought 10,000 Steps Was the Goal (Then I Discovered Japanese Walking)

I Thought 10,000 Steps Was the Goal (Then I Discovered Japanese Walking)

Most people think of walking as a low-intensity activity – something you do when you aren’t “really” working out.

But with a small change in how you walk, it can become a pretty effective workout for your heart, muscles, metabolism, and bones.

That’s especially important in midlife, when building lean muscle takes longer, recovery is slower, and just feeling like yourself – or mostly like yourself – often takes a lot more effort. If you’ve been aiming for 10,000 steps a day and it hasn’t moved the needle as much as you hoped, I’m going to share a method for getting more out of your daily walks.

But before we get to that, here’s the weird (and some might say wonderful) story of how we got to that number in the the first place.

Back in 1964, just before the Tokyo Olympic Games, a company started selling a step tracker (pedometer) called the Manpo-kei. When translated, “man” means 10,000, “po” means steps, and “kei” means meter. So, “10,000 Step Meter.”

Why 10,000? Well, many people believe the company chose the name because the Japanese character for 10,000 (“man”) kind of looks like a man walking.

The pedometer was a massive success, and sixty years later we’re all still using the 10,000 number as the gold standard for how much we should walk.

Now, the takeaway here isn’t that 10,000 steps is “wrong.” If anything, the marketing campaign helped popularize one of the healthiest habits most of us can adopt. However, the number itself wasn’t derived from exercise physiology – it was chosen because it made for memorable branding.

And there’s a catch . . .

The problem with walking at a standard pace is that your body is incredibly efficient. Once it adapts to a certain speed, it stops needing to improve. You hit a physiological plateau where your heart rate remains steady, and your muscles burn just enough fuel to keep you going.

You’re moving, and that matters. But your body may not have much reason to adapt or trigger systemic change.

For that, it needs a reason to stop coasting and start adapting again.

Why Steps Are Only Half The Story

For decades, most conversations about walking have centered around steps, miles and minutes . . . basically asking “How much is enough?”

Research shows that some benefits start showing up with as little as 2500 steps, and the benefits build steadily as your daily step count increases.

For most adults, the sweet spot lands around 7,100 steps for reducing the risk of cardiovascular events and 8,800 steps for overall longevity. After that, you’re still moving in the right direction – you just gain a little less with each additional thousand steps. (1) (2)

But step count isn’t the only thing that matters. Researchers also found that walking pace is linked with additional benefits – even when the total number of daily steps stays the same.

In other words, walking more is part of the equation.

How you walk is another.

And to understand that part, we’ll need to turn to actual Japanese researchers – not marketers.

How 3-Minute Shifts Change The Training Effect

Researchers at Shinshu University developed a method called Interval Walking Training (IWT), which is often called Japanese Walking.

The basic method is surprisingly simple:

  • Walk quickly for three minutes.
  • Walk slowly for three minutes.
  • Repeat five times.

Instead of allowing your body to settle into one comfortable, steady pace, Japanese Walking alternates between effort and recovery.

The faster intervals create a stronger demand on the heart, lungs, and lower-body muscles. The slower intervals give you enough time to recover before asking your body to do it again.

By shifting between modes you change the training effect of the walk. Below are some of the key benefits.

During midlife, declining estradiol often shifts the way the body regulates blood sugar, stores fat, and maintains muscle. That’s one reason many women notice that familiar workouts don’t seem to deliver the same results anymore.

Interval walking may help address part of that shift.

Every time you pick up the pace, your working muscles need more immediate energy. To meet that demand, they pull more glucose from the bloodstream. Over time, that repeated pattern may help the body regulate blood sugar more effectively.

In a randomized trial involving adults with type 2 diabetes, interval walking improved several measures of glucose control and reduced visceral fat. Walking continuously for a similar amount of time – and burning a similar number of calories—did not produce the same improvements. (3)

#2 – Raising Your Aerobic Ceiling

One of the biggest benefits of Japanese Walking is that it helps raise your VO₂ max – a metric many longevity researchers consider one of the strongest indicators of long-term health. Think of it as a measure of your body’s aerobic “engine”: how effectively your heart, lungs, blood vessels, and muscles work together to deliver and use oxygen when your body needs it most.

The higher your aerobic capacity, the more reserve you have. You can sustain higher bursts of activity, recover faster between activities, and meet the everyday demands of life with less effort.

A comfortable walk usually isn’t enough to keep improving that engine, but the fast intervals in Japanese Walking ask your cardiovascular system to do more. Your muscles demand more oxygen, your heart pumps harder to deliver it, and over time your body becomes better at meeting those demands.

In the original Shinshu University trial, participants increased their peak aerobic capacity for walking by 9%. Another randomized study involving adults with type 2 diabetes reported a 16.1% increase in VO₂ max. (4) (3)

The interval walkers also reduced resting systolic blood pressure more effectively than participants who walked continuously at a moderate pace.

#3 – Preserving Lower-Body Strength

Midlife is also when maintaining muscle becomes increasingly important – and increasingly difficult.

Japanese Walking isn’t a replacement for strength training, but the faster intervals require more from muscles than typical walking.

In the original trial, interval walkers increased knee-extension strength by 13% and knee-flexion strength by 17%. (4) Those movements involve the quadriceps and hamstrings – the muscles that help us climb stairs, rise from chairs, maintain stability, and move confidently through life.

That’s a meaningful gain from 30 minutes you might already be spending on a walk.

#4 – A Potential Benefit for Bone

In a study of postmenopausal women, five months of Interval Walking Training increased bone mineral density in the spine and femoral neck among women who began the study with lower bone density. (5)

It doesn’t mean Japanese Walking is a replacement for strength training or other forms of bone-loading exercise, but it suggests that increasing the intensity of a walk may provide a positive stimulus for bone health.

Bottom line: If your priorities include preserving strength, improving metabolic health, building cardiovascular fitness, and supporting your bones, adding a pattern of intensity and recovery can help you work toward those goals – without necessarily requiring a longer workout.

Why This Matters More In Midlife

In midlife, many of the things we want exercise to preserve become harder to hold onto.

As hormone levels shift, maintaining muscle, bone, cardiovascular fitness, and healthy blood sugar regulation requires more intention than it once did. That makes things like getting enough protein and the quality of our exercise increasingly important.

The faster intervals in Japanese Walking give the body a stronger training signal – one that asks more of the muscles, cardiovascular system, and metabolism than walking continuously at an easy or moderate pace.

It’s also practical enough to fit into real life:

  • No gym
  • No complicated program
  • No expensive equipment
  • Easy to remember
  • Easy to restart after missing a few days
  • About 30 minutes from start to finish

In other words, Interval Walking Training asks more of your body without asking much more of your schedule.

Your Quick Start Guide To Walking

Japanese Walking is essentially high intensity interval training stripped down to one of its most basic forms. All you need are comfortable walking shoes and a way to keep track of three-minute intervals.

Here’s the basic pattern:

  1. Walk at an easy pace for three minutes.
  2. Increase to a faster, more challenging pace for three minutes.
  3. Slow back down for three minutes.
  4. Continue alternating until you’ve completed five faster intervals and five recovery intervals.

That adds up to about 30 minutes.

How Fast Should the Brisk Intervals Feel?

The easiest way to find the right pace is with the talk test.

During the faster intervals, you should be breathing noticeably harder, but still able to speak in short sentences. If you could comfortably sing a song, it’s probably time to pick up the pace a little. If getting out even a few words feels difficult, ease off.

The goal is not to push as hard as possible. You’re looking for a pace that feels challenging, but still sustainable for the full three minutes.

When the recovery interval begins, slow down enough for your breathing to settle before the next brisk round. The easier intervals are an important part of the workout because they give you enough recovery to repeat a stronger effort several times without wearing yourself out too quickly.

Keep Your Steps Quick, Not Long

When you want to speed up, it’s natural to start reaching farther in front of you – but a longer stride isn’t necessarily a better one.

Instead, focus on taking quicker steps. Keep your posture tall, let your arms swing naturally, and allow your stride to stay comfortable. Your knees and hips will probably appreciate it.

You Don’t Have to Start With All Five Rounds

In the original research, participants completed at least five fast-and-slow cycles, usually four or more days per week. That’s the full protocol, but it’s not necessarily the best place for everyone to begin.

If 30 minutes feels like a lot right now, start with two or three rounds and see how you feel. As your fitness improves, you can gradually add another until all five feel manageable.

A Quick Safety Note

Japanese Walking is generally considered low-impact, but the faster intervals are meant to raise your heart rate. Start at a pace that fits your current fitness level, and check with your healthcare provider first if you have a medical condition or concerns about higher-intensity exercise.

And, of course, stop if your body is telling you something isn’t right.

What About a Weighted Vest?

A weighted vest adds external load, which means your muscles and bones have a little more work to do with each step. Research on the benefits of weighted-vest exercise suggests that it may help support lower-body strength and provide an additional bone-loading stimulus.

I’ve personally found it to be a useful addition to Japanese Walking, but I don’t use it every time. If you’ve read my article on the infradian rhythm, you know I match the intensity of my workouts to where I am in my cycle, how well I slept, and how recovered I feel that day. When I’m feeling energetic and strong, I throw on my vest. If I didn’t sleep well or recovery feels slower, I leave it behind and just walk.

One important note: A weighted vest isn’t part of the original Japanese Walking protocol, and I personally wouldn’t start interval walking and a weighted vest at the same time. By the time I discovered Japanese Walking, I’d already been wearing a vest regularly, so adding the intervals was the only new challenge.

Bottom line: If you decide to try a weighted vest, start light and give your body time to adjust. Adding too much too quickly can affect your posture, make the walk feel awkward, or place more stress on your joints than you intended.

Walking More and Training Better

By alternating effort with recovery, Japanese Walking turns a 30-minute walk into a more focused training session. It can be an incredibly helpful tool in midlife, especially when it’s used alongside strength training, adequate recovery, supportive nutrition, and, for some women, bioidentical hormone therapy.

Free Midlife Field Guide

If you’ve ever found yourself thinking,“Why doesn’t my body respond the way it used to?” . . . this guide was written for you.

It explains what’s changing during midlife physiology and hormone health in plain English, so you can better understand what’s happening inside your body.

Enter your email below and I’ll send it right over. You’ll also receive my weekly newsletter with practical wellness tips, recipes, and new guides like this one.

Sources

  1. Stens, N. A., Bakker, E. A., Mañas, A., et al. (2023). Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. Journal of the American College of Cardiology.
  2. University of Granada. (2023). 8,000 Steps a Day to Reduce the Risk of Premature Death. ScienceDaily.
  3. Karstoft, K., Winding, K., Knudsen, S. H., et al. (2013). The Effects of Free-Living Interval-Walking Training on Glycemic Control, Body Composition, and Physical Fitness in Type 2 Diabetic Patients: A Randomized, Controlled Trial. Diabetes Care.
  4. Nemoto, K., Gen-no, H., Masuki, S., et al. (2007). Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People. Mayo Clinic Proceedings.
  5. Martyanti, R. N., Morikawa, M., Hanaoka, M., et al. (2024). Increased Response of Postmenopausal Bone to Interval Walking Training Depends on Baseline Bone Mineral Density. PLOS ONE.

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Homestead Blog Hop - Homestead tips, ideas, animal care, and recipes every Wednesday

Homestead Blog Hop 609 – Homemade Mozzarella, Pickles, and Salmon

Welcome to Homestead Blog Hop, a weekly gathering for homesteaders and simple living enthusiasts to share DIY projects, from-scratch recipes, and creative inspiration. This week’s hop features cozy homesteading tips, along with practical ideas that celebrate handmade living and self-sufficiency.

Whether you’re looking for seasonal crafts, homemade treats, or encouragement on your homesteading journey, you’ll find plenty of inspiration to carry into the new year. Grab a cup of tea, explore the featured posts, and join us in sharing your own homestead creations.

Meet Your Homesteading Hosts

We’re Kelly from Simple Life Mom, Liz from The Cape Coop, Natasha from Houseful of Nicholes, and Laurie from Ridgehaven Homestead. Together, we’re passionate about from-scratch living, simple ingredients, frugal habits, and intentional homesteading. We’re delighted to host the Homestead Blog Hop, where you can find fresh inspiration each week for DIY projects, homemade recipes, and practical simple living ideas.

Follow Us for More Homestead Inspiration

Natasha – Houseful of Nicholes
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Laurie – Ridge Haven Homestead
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Liz – The Cape Coop
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Kelly – Simple Life Mom
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FEATURED POSTS from the Last Homestead Blog Hop

Each week, we take turns selecting three featured posts from the Homestead Blog Hop. These features are shared across all of our social media platforms, helping spotlight the creativity and hard work of our fellow homesteaders. Here are the featured posts from last week’s hop:

1. Grandma’s No Cook Refrigerator Pickles from Recipe Idea Shop

2. Quick Homemade Mozzarella Cheese from The Once and Future Homestead

3. Garlic Butter Salmon from Yummi Haus

Congrats! Feel free to grab the featured on button for your post.

Just right click and ‘save image as…‘

Guidelines for the Homestead Blog Hop

  1. Click the “Add Your Link” button below and upload a clear, eye-catching image from your project or recipe. Please link directly to the family-friendly post itself, not your blog’s homepage.
  2. You may link up up to three posts each week.
  3. Take time to visit a few other blogs in the hop and leave a thoughtful comment to let them know you stopped by. Community support makes this hop special!
  4. Please include a link back to the Homestead Blog Hop in your post. Posts without a backlink are not eligible to be featured. All featured posts are shared across all hosts’ social media channels.
  5. Share posts that haven’t been linked to the hop before. Older posts are welcome as long as they are new to the hop.
  6. By joining the Homestead Blog Hop, you grant the hosts permission to use one image from your post, with a link back to your site, if your post is selected as a feature next week.
  7. This is a family-friendly link-up designed to encourage, inspire, and support the homesteader in all of us.

Let the Party Begin!

Which project are you excited to try this week? Leave a comment below.

Join Our Homestead Blog Hop Pinterest Board

Follow all of your hosts on Pinterest and send a message if you’d like to be added to our Homestead Blog Hop group board. This board is a great place to share your DIY projects, crafts, and from-scratch recipes with the homesteading community.

Guideline: Only pin posts that you’ve linked up to the Homestead Blog Hop.

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