5HT: 5 Healthyish Things, including a sardine fast and the MTHFR variant

I’ve known I have a MTHFR gene variation for a while. When I first found out, it didn't mean much, but now I think it might actually explain a looot. 

Basically, MTHFR is a gene that gives your body instructions for making the MTHFR enzyme, which helps process folate (aka vitamin B9) into a usable form for methylation and other important pathways. 

All of us have two copies of the MTHFR gene (one copy from each parent). But if you have an MTHFR variant, it means you have a difference in either one or both copies of the gene, which can make that conversion step less efficient. That matters because methylation supports key functions like DNA repair, neurotransmitter production, and cellular health. 🧬

I know this sounds niche and nerdy, but it’s actually suuuper common. About 2 in 5 people (!) in the US have at least one MTHFR variant. The good news is that, if this is relevant for you, the practical fix may be fairly straightforward.

Also, yes, MTHFR does look like:

For people with a MTHFR gene variation, supplementing with nutrients already in their active or methylated forms—like B12 and folate—could help ramp up the methylation cycle because your body doesn’t have to do the conversion step it might struggle with. Think of it like a shortcut around a traffic jam.🚦

Usual caveat here: I’m not a doctor, and it’s 💯 worth looping in your healthcare provider. But I will say what’s worked for me personally has been a methylated B complex from Thorne called Methyl-Guard, featuring betaine (trimethylglycine), methylated vitamin B12 (methylcobalamin), and folate (5-MTHF), and the active forms of vitamins B2 and B6. 💊 That—and eating foods rich in folate (especially dark, leafy green vegetables).

It’s been one of those subtle but real upgrades for me. I swear I’ve felt a little more energy and a better mood since adding it to my protocol. I also know multiple people who’ve felt noticeably better after switching to more active forms. 

If you’re wondering whether this might apply to you and haven’t done genetic testing yet, that could be one place to start. But zooming out, this rabbit hole got me thinking about how genetics shapes wayyy more than we give it credit for—from nutrient absorption to treatment response—and how mainstream healthcare still doesn’t do a great job accounting for that 🤔. I’ll get into that next week…

It’s no secret I’m a huge fan of Lineage Provisions products, annnd clearly I’m not the only one. When they dropped their protein bar a few weeks ago, it sold out in days. 😮

I was lucky enough to get an early taste, and yes, a full review is coming soon. (Spoiler alert: they’re my new favorite 😋.) But while we all wait for the bars to get back in stock, I have to rave about another Lineage product I’ve been into lately: their Animal-Based Complete Chocolate Protein Powder. 

For context, I’m usually an unflavored whey guy. The more boring, the better. So I’m still a little surprised by how obsessed I am with this one.

Here’s why: First, each 22g scoop of this Lineage protein powder packs nose-to-tail nutrition (literally) 🐂 meaning heart, liver, spleen, pancreas, kidney, colostrum, the works. I know, I know… they don’t sound like the most, er, desirable parts, but they’re nutritional powerhouses, which I’ve written about before.

It’s also made with beef protein isolate (sourced from grass-fed beef, including muscle meat, joints, and connective tissue) versus whey protein isolate (made by extracting protein from cow’s milk), making it a useful alternative for people who don’t do well with dairy-based powders—and a good idea to complement another scoop.

There’s also some interesting research behind it. One study in the Journal of the International Society of Sports Nutrition found participants taking beef protein isolate saw slightlyyy higher increases in lean body mass than those taking whey protein isolate. 

And if you’re wondering: does, er, it taste gross? The answer is no, it is awesome. I’d say it’s my favorite chocolate protein flavor I’ve tasted (made from 100% organic cocoa). It’s also packed with organic fruits and berries, sweetened with coconut sugar (which has a lower glycemic index), and sea salt for electrolytes.

It definitely has more stuff than I’m used to, but I actually like that it has so many things in one and tastes great. I keep finding excuses to add it to my afternoon smoothie, and I can’t recommend it enough. 

Plus, because you’re a 5HTer, you can use this link to score 15% off!

At SXSW this past weekend, I heard Tim Ferriss talking about something that is maybe the most Tim Ferriss thing ever: a sardine fast. 🐟

The idea is simple and pretty unhinged. Basically, you eat only sardines or mackerel for 3–7 days.

This sardine fast has actually been floating around for years, especially in the keto corners of the internet. Internal medicine physician Dr. Boz was one of the first to popularize it, and it’s recently been resurfaced on TikTok 🔥. According to Vogue, Google searches for “sardines” and “Dr. Boz sardine fast” have risen by more than 5,000% (!) in recent months.

Part of the appeal is that it’s high satiety and low in carbs, which may help push some people toward ketosis. You’re also getting a solid dose of omega-3s, which are very good for you. Buuut my guess is the main magic is just eating fewer calories and cutting out ultra-processed foods. 🤷‍♂️

Worth noting: while it’s called a sardine “fast,” it’s not really like a fast-mimicking diet (FMD), which is a clinically studied protocol designed to mimic some of fasting’s benefits without fully starving. I’ve done FMD once before and can vouch for L-Nutra’s 5-Day Prolon Fast if you want to try it. Both are legit, with surprisingly solid evidence behind them.

And while it’s not FMD, I still find the timing of this trend interesting, given intermittent fasting has been getting a bit more scrutiny lately. Based on what I’ve dug into, it seems pretty clear that for most people, the benefits are more about calorie control than meal timing, and not everyone responds well. The hype feels like it’s cooling a bit.

But then, of course, Tim Ferriss shows up with, like, hey, have you tried eating only oily fish for seven days? 😂

I think that’s fun, and I love the chaotic energy. I would, er, never do it myself, but I’d love to hear if you do! (Just maybe not hang out with you until it’s over.)

“Water is reflective and therefore it is a reflection of you.” - Water purists 😂

Huge thanks to friend and fellow builder, Melissa Urban, for her residency at 5HT the last few weeks and answering boundary-setting questions from the 5HT+ community.

She’s covered setting boundaries as a people pleaser and how to avoid not doing extra. In this final edition, Melissa covers tips for new parents (annnd 5HT+ Slack members get access to an extended version). Take it away, Melissa! 🎤

Q: Any tips for setting boundaries as a new parent?

MU: Having a baby can be a major boundary flash point. You have a clear vision for your birth experience, and those first precious days or weeks at home. However, your parents, siblings, and other family members may have their own ideas about being involved.

Think about your limits well before your due date. (The last thing you want is an argument with your mother-in-law when you’re 7 centimeters dilated.) You might discuss:

Here is the part where I tell you—and hear me clearly—you can do it any way you want. You are the parents. This is your baby. You don’t owe your parents, in-laws, or other family members diddly. I’m giving you permission not to compromise your experience, your comfort, your own health, or your baby’s safety for anyone—even your own mother.

If you have a partner, make these decisions with them. (If there’s a stalemate, the person pushing a whole-ass human out of their vagina wins.) You are each responsible for communicating with your own families. And tell people who don’t like it, “These are the terms under which you can see the baby—take it or leave it.” 

Finally, remember how other people choose to respond to your healthy boundaries is not your business, nor your responsibility. You have enough to take on in this moment, so I’m giving you permission not to try to manage your family’s feelings too.

Directions: Copy, paste, and fill in the prompt below to create a plan to avoid the Sunday scaries.

👋 Who are you again? I’m Derek Flanzraich—founder of two venture-backed startups in Greatist (👍) and Ness (👎). I’ve worked with brands like GoodRx, Parsley, Midi, Ro, NOCD, and Peloton. I now run Healthyish Content, a premium health content & SEO agency (among other things).

Every Thursday, I share 5 health things I feel strongly about so you can live healthyish. (Disclaimer: I’m more your friend with health benefits. None of this is medical advice.) Also some links are affiliate links, but they influence my decisions zero.

Oh, you also feel strongly about some health things? Hit reply—I’d love to hear it.