First Step to Wellness

Notes and articles

Practical wellness notes, protocols, and encouragement from Chris Eve.

Brain Health & Cognitive Wellness

Brain Fog, Forgetfulness, and Your Gut: What's Really Going On?

Your brain doesn't work alone. Discover five foundational ways to support clearer thinking, better focus, and long-term brain health.

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Nutrition & Wellness

Are You Eating Healthy… or Just Following Outdated Nutrition Advice?

Are you following outdated nutrition advice? Discover what's changed in the 2025–2030 Dietary Guidelines, from protein and healthy fats to sugar and carbohydrates, and why a personalized, holistic approach to nutrition matters more than ever.

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Nutrition & Gut Health

Sugar, Gut Health, and Your Immune System: What's Really Going On?

Sugar does more than satisfy a sweet tooth. Here's how it may influence your gut, inflammation, and immune system—and a few simple changes that can make a difference.

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Two women laughing together while cooking a pot of stew and chopping vegetables in a sunny kitchen

Nutrition

Food First, Then Supplements

Five nutrients worth understanding, what each one does, and how to get more of it from your plate before you reach for a bottle.

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A woman smiling as she reads the label on a glass jar in a pantry lined with jars of grains and honey

Nutrition

Sugar Goes By 54 Other Names

If you are reading labels and still not finding sugar, it may be hiding under a name you do not recognize. Here is the list, and what to do with it.

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Leafy greens, nuts, seeds, avocado and dark chocolate on a linen tablecloth next to a small amber jar

Supplements

Why There Are So Many Kinds of Magnesium

Glycinate, citrate, oxide, threonate. They are not the same, and the one you grabbed may not be the one you wanted.

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A woman writing in a notebook at a kitchen table with a green mug beside her

Working With Chris

Test, Do Not Guess

Two people with the same symptoms often need completely different support. Here is what actually happens in a Comprehensive Wellness Assessment.

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A man holding a fresh loaf and laughing with a baker at a farmers market bread stall

Nutrition

Where Gluten Hides When the Label Does Not Say Wheat

Bread and pasta are the easy part. Gluten also turns up in soup, lunch meat, supplements, and even lipstick. Here is where to look.

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Four glass bottles of plant milks on a wooden counter beside almonds, oats and a cup of coffee

Nutrition

Non-Dairy Milks, Side By Side

Almond, oat, soy, coconut, hemp, rice. They are not interchangeable. Here is what each one actually gives you.

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Notes from Chris

Simple wellness tips, now and then. No spam, ever.