12/03/2025
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In their recent newsletter, they talk about the ratios that quietly shape your health. Modern diets have a ratio problem. It is a great read! I will copy it here for anyone wanting to read and educate themselves. Because your health is your responsibility and nobody else's!
Why Nutrient Ratios Matter
Most nutrients don’t work alone.
They act like dance partners: one leads, one follows. When the ratio is off, even if both nutrients are present, metabolism slows, hormones drift, and inflammation rises.
Modern diets often overload one side of the pair (usually from processed foods), pulling the whole system out of balance.
Below are the ratios with the strongest evidence and clearest actionable steps.
Zinc: Copper, The Immunity Balancer
Why it matters: Zinc supports immunity and testosterone; copper supports collagen, red blood cells, and antioxidant enzymes. Excess zinc can deplete copper and lead to anemia-like symptoms and low white blood cells.
Target balance: Roughly 8-10 mg zinc per 1 mg copper, similar to what’s found in mixed whole-food diets.
Common problem:
Supplements often give 50 mg+ zinc with 0 copper.
Diets heavy in muscle meat but light in organ meats also skew the balance.
Easy fixes:
Eat oysters, beef, pumpkin seeds for zinc; liver, cacao, shellfish for copper.
If supplementing, choose zinc paired with 1-2 mg copper.
Omega-3: Omega-6, The Inflammation Thermostat
Why it matters: Omega-3 fats (from seafood and pasture-raised animals) tend to calm inflammation, while excess omega-6 (especially linoleic acid from seed oils) can tilt the body toward inflammatory signals when the ratio is high. Reviews link an unbalanced n-6:n-3 pattern to higher risk of inflammatory and metabolic diseases.
(Patterson 2012; Jang 2020 Meta-analysis)
The modern Western diet often has a 10-20:1 omega-6:omega-3 ratio, whereas hunter-gatherer diets were closer to 1:1-4:1.
(Cordain 2005 – Origins of the Western Diet)
Easy fixes:
Swap seed-oil snacks for tallow-fried or olive-oil-fried options.
Add 2-3 servings/week of salmon, sardines, or mackerel.
Cook with olive oil, butter, tallow, or avocado oil instead of soybean, corn, or canola oil.
Salt: Potassium, The Blood Pressure Lever
Why it matters: Sodium pulls water into the bloodstream; potassium helps relax blood vessels and helps the kidneys excrete excess sodium. A higher sodium-to-potassium ratio is strongly linked to higher blood pressure and cardiovascular risk.
(DASH & sodium trials – NEJM; PURE sodium/potassium & BP; Ma 2022 – Na:K & CV risk)
What hunter-gatherers did:
Estimates suggest Paleolithic diets delivered roughly 10–16 times more potassium than sodium, largely from fruits, roots, and leafy plants, while modern diets often flip this ratio.
(Harvard Health Letter summary; Palmer & Clegg 2016)
Target balance: Around 1:2 (sodium : potassium) or better.
Easy fixes:
Add potassium-rich foods: coconut water, fruit, potatoes, squash, leafy greens.
Salt whole foods to taste, they naturally bring more potassium than ultra-processed foods.
Limit highly processed meats, canned soups, and fast foods that deliver sodium with almost no potassium.
Calcium: Phosphorus, The Bone & Hormone Ratio
Why it matters: Calcium builds and maintains bone; phosphorus is crucial for energy metabolism. But chronically high phosphorus (especially from sodas, processed meats, and some protein additives) can trigger hormonal changes that pull calcium out of bone and into the blood.
(Kemi 2006 – High phosphorus & bone metabolism; Katsumata 2014)
Target balance: Roughly 1:1 calcium to phosphorus from food.
Easy fixes:
Add dairy, sardines with bones, yogurt, leafy greens for calcium.
Cut down on cola, phosphate-enhanced processed meats, and heavily fortified processed foods.
Calcium: Oxalates, The Kidney Stone Filter
Why it matters: Oxalates bind calcium in the gut. If calcium isn’t there, more oxalate is absorbed and can contribute to kidney stones. Clinical guidance often emphasizes pairing oxalate-rich foods with calcium to reduce stone risk.
(Review on diet & kidney stones – Nat Rev Urol)
Easy fixes:
Pair high-oxalate foods (spinach, almonds, beets) with cheese, milk, or yogurt.
Rotate in low-oxalate greens like arugula, romaine, bok choy.
Selenium: Mercury, The Seafood Safety Ratio
Why it matters: Selenium binds mercury and can blunt its toxic effects on the brain and nervous system. Several studies and toxicology reviews suggest that fish with a selenium:mercury molar ratio above 1 tend to be far safer than those where mercury dominates.
(Burger 2013 – Se:Hg in commercial fish; Burger 2012 freshwater fish; Ralston EPA review; Cabral 2025)
High-selenium, lower-mercury choices: salmon, sardines, shrimp, cod
Higher-mercury choices: Swordfish, king mackerel, tuna (Tuna has high Mercury but also high Selenium which may lower the Mercury's impact. Source)
Easy fixes:
Favor salmon, sardines, trout, and shellfish as staples.
If eating tuna, skew toward skipjack/light tuna, which tends to have a better ratio
Carbs: Fat, The Metabolic Efficiency Ratio
Why it matters: Foods that are high in both fat and carbs (think donuts, chips, pastries, ice cream) strongly activate brain reward circuits and drive overeating more than equally-caloric foods high in just fat or just carbs.
A 2018 study in Cell Metabolism found that combining fat and sugar significantly increased the reward value of foods and changed how people’s brains valued them. (DiFeliceantonio 2018; summary)
More recent work shows that activating both gut-brain circuits for fat and sugar simultaneously boosts dopamine release and promotes overeating, even when calories are controlled. (McDougle 2024; Darcey 2023)
What works better:
High-carb / low-fat (e.g., fruit- and root-heavy diets)
High-fat / low-carb (e.g., ketogenic or animal-based patterns)
Both keep appetite signals more predictable than a constant stream of high-fat, high-sugar combo foods.
Easy fixes:
Avoid ultra-processed foods that mix flour + sugar + seed oils.
Build meals that are clearly higher in either carbs or fats, not both at once.
Bottom Line
A few strategic nutrient ratios, especially more potassium than sodium, better-balanced omega-3 to omega-6 fats, and the right mineral pairings, can meaningfully shift energy, inflammation, and appetite.
Small daily tweaks in these balances are often more powerful than chasing the latest superfood.
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