Elderberry Before the Second Rains: What the Evidence Actually Shows
Elderberry shortened colds by about 2 days in a 312-person trial, yet a 2020 flu trial found no benefit. What that means before Sri Lanka's October rains.
5 Mistakes People Make Reading a Supplement Certificate
A 2022 JAMA analysis found 17 of 30 immune supplements mislabelled. Five mistakes people make reading a supplement certificate, and what to check first.
The Overnight Chia Soak: Why the Two Hour Wait Matters
Chia seeds absorb roughly 12 times their weight in liquid and finish swelling in about two hours. Here is the overnight soak, and why dry chia is unsafe.
Build a Daily Wellness Baseline: The 30-Day Morning Ritual
Ancient Nutra's Daily Wellness System, and the five-minute morning ritual behind it. Why a bounded 8 to 12 week course beats reactive one-off supplement buys.
Kottamalli, Done Properly: The Coriander Brew for a Scratchy Day
Kottamalli, done properly: toast the seed, crack it, simmer covered for 20 minutes. In 30 cold sufferers, a hot drink eased six symptoms, cold eased three.
6 Monsoon Habits That Lower Your Odds of Getting Sick
September is the tail of Sri Lanka's southwest monsoon. Six habits graded against Cochrane, Lancet and NIH evidence, including the one to stop buying.
A letter about the blood sugar claims we will not make
Gurmar blunts sweet taste for minutes. Venivel has zero human trials. A letter on the blood sugar claims Ancient Nutra will not make, and why restraint stays.
5 mistakes people make when choosing a blood sugar herb
Fenugreek has the most human trial data of the three, from 10 trials and 706 people. Here are 5 mistakes people make picking a blood sugar herb, and the fixes.
Blood Sugar and Herbs: 6 Reader Questions, Answered
Six honest answers on gurmar, cinnamon and blood sugar: what the 12-week trial actually found, safe use with metformin, and when to stop and get checked.
The Sugar Balance System in order: what each herb is for
One box of the Sugar Balance System runs 30 days: Gurmar twice before meals, Ceylon Cinnamon with your largest carbohydrate meal, Venivel once daily with food.
Karawila sambol: how Sri Lankan kitchens tame the bitter melon
Karawila sambol, the Sri Lankan bitter melon side dish: scoop the seeds, salt the rings, fry them crisp. Plus what 9 human trials found about blood sugar.
5 Things to Check on a Fenugreek Label Before You Buy
Standardised extract, seed powder, 4:1 ratio: what each term on a fenugreek label means, plus the 500 mg to 10 g daily dose range trials actually used.