Quotations by Steven Lin

Start exercising your jaw to develop the muscles of mastication (chewing) that strengthen your jawbone and provide the architecture for your airways. Since you can't take your jaw to the gym, the best way to strengthen it is to eat raw tough foods like carrots and celery with every meal. They'll keep your jaw joints strong and healthy. [2018] - Steven Lin

Vitamins are classified as either water-soluble or fat-soluble. For people, there are 13 vitamins: 4 are fat-soluble (A, D, E, and K) and 9 are water-soluble (eight B vitamins and vitamin C). Water-soluble vitamins dissolve best in water and tend to be excreted from the body more easily, through the kidneys and eventually the urine. [2018] - Steven Lin

There are two types of vitamin K2, the animal-derived MK-4 and the bacteria-derived MK-7. Good sources of K2 (MK-4 form) include organ meats, eggs from pasture-raised chickens, butter from grass-fed cows, shellfish, and emu oil. K2 (MK-7 form) can also be created by the fermentation of bacteria, so foods like Japanese natto (a fermented soybean), sauerkraut, and cheeses like Gouda and brie are also good sources. [2018] - Steven Lin

It's important to eat organic meats from animals that fed on plants in natural environments (like pasture-raised chickens, cows, and pigs). [2018] - Steven Lin

Eat Seasonally: Leafy greens grow in the spring. Broccoli and tomatoes are best in summer. Pumpkin and other root vegetables contain large amounts of stored nutrients for fall and winter. [2018] - Steven Lin

Broths or soup stocks cooked with animal bones have been a staple of human diets around the world for thousands of years. The beauty of broth is that it's full of minerals and nutrients and is an excellent source of gelatin (made from denatured collagen), which helps build bones, cartilage, and skin. Broths are a fundamental part of any diet designed around the health of our mouth, digestive system, joints, and skeletal system. [2018] - Steven Lin

I recommend that nearly all of my patients take cod-liver oil after the biggest meal of the day. It's a great source of vitamins D, A, and various essential fatty acids. Cod liver wraps them all up in one neat, metabolically available package. [2018] - Steven Lin

In some cases, calcium supplements (especially in the form of calcium carbonate) have been found to have little impact on bone density and may even be harmful to our health. It's best to consume calcium in its biologically absorbable forms, including dairy, green vegetables (especially dark, leafy greens), almonds, whole fish, and soups with meat cooked on the bone. [2018] - Steven Lin

Avoid the following vegetable oil: canola/rapeseed oil, soybean oil, corn oil, sunflower oil, safflower oil, and peanut oil. Replace them with coconut oil, animal fats including lard, tallow, butter and ghee, avocado oil, or olive oil. Remove flour, rice, pasta, breads, crackers, and packaged cereals. Replace with carrots, beans, lentils, and chickpeas. [2018] - Steven Lin

To maximize the digestibility of legumes, it's best to soak them before cooking or eating them. For kidney-shaped beans: Add water and baking soda in a large pot and soak for 12-24 hours before cooking. For other beans (like black beans): Soak in water and 1 tablespoon of cider vinegar or lemon juice for every cup of dried legumes you use. [2018] - Steven Lin

Limit to 2-3 servings of grains per week, and stick to whole-grain varieties that have been fermented, sprouted, or soaked, such as barley, brown/black rice, buckwheat, oatmeal, millet, sourdough, sprouted bread, or dark rye bread. [2018] - Steven Lin

To make sure you're getting enough of the crucial vitamin K2, you can take high-vitamin butter oil or emu oil in capsules (as directed), or 1 teaspoon per day, after the largest meal of the day. For supplementation, you can take 150-200 milligrams of MK7 vitamin K2. [2018] - Steven Lin

Apple cider vinegar is one of the easiest fermented foods to obtain. You can buy it from almost any grocery store. Add it cold to salads or add a tablespoon to a glass of water. (Take one "dose" per day for better digestion.) [2018] - Steven Lin