I get this question all the time, and my honest answer usually surprises people.
It's not "eat more vegetables."
Here's why. The food industry has been leaning on chemicals and synthetic fertilizers for decades, and our soil has paid the price. The mineral content just isn't there like it used to be. So the food grown in that soil carries fewer minerals than the same food did a generation or two ago. You can eat clean, eat colorful, eat everything right, and still come up short on the minerals your body is asking for every single day.
That's why my answer is this: the easiest and most reliable way to get all your daily minerals is to supplement them, using nutrient-dense botanicals like sea moss, burdock root, bladderwrack, watercress, and nettle. You can drink them as teas. You can take them as capsules like Cell Support. But the real key is the ritual: minerals first thing in the morning, and again in the middle of the day if you need them. That's how you make sure you're getting all the minerals you deserve for the entire day.
Let me show you exactly how I do it, what I've watched it do for clients, and the one mistake that ruins it for most people.
My Own Morning, Step by Step
I'm usually up between 3:30 and 5:00 AM. Never later than 5:00.
First thing: cold water to the face. An ice bath for the face, basically. It wakes everything up, gets circulation going, gets the lymph moving.
Then I go straight to the kitchen. I make a cup of Morning Ritual Tea with a ginger ice cube dropped in and a squeeze of lime. I drink that first, slow, before anything else. Then I take three Cell Support.
After that comes everything else: a morning elixir or two, maybe some fresh juice before breakfast, then my workout. But notice the order. Hydration and minerals come first. Those are my two non-negotiables. Everything else in my routine is built on top of them.
The Chef Who Needed This Most Was Me
I should tell you why I'm so stubborn about this.
As a chef, I used to wake up every morning with my hands and knuckles stiff. My knees too. I was on my feet all day, using my hands all day, in a kitchen with no windows and stoves running heat constantly. I was sweating out hydration faster than I could replace it, and I thought drinking water was enough. It wasn't. Water without electrolytes doesn't get the job done.
And my mineral intake back then? The occasional coffee. Maybe an energy drink. Anyone who knows the chef industry knows the hours are long and grueling, and stimulants are how most of the industry survives. I could see where that road led, and I didn't want to be on it long term.
So I cut out coffee. I cut out stimulants entirely. I started getting my minerals through juicing at first, and when we released Cell Support, it became my daily non-negotiable. That's been true since 2015, every single day since.
The diet change and the daily minerals are also how I lost 58 pounds between 2009 and 2011, and I've never put it back on. Daily minerals and real hydration are how I intend to keep it that way. If most people changed only those two things, a lot of what they're struggling with would start to shift. Everything else is extra. Those two are the game changers.
What Happened When One Client Fixed Her Minerals
One client came to me tired all the time. It didn't matter how much she slept. So she did what most people do: she leaned on coffee. Then more coffee. Then a second cup in the afternoon, or an energy drink, whatever stimulant would get her through her tasks.
Eventually the coffee stopped working no matter how much she drank. That's the trap with stimulants. They don't give you energy. They lie to your system. They spike your adrenals into producing output your body never asked for, and over time your natural energy production wears down while your dependence goes up.
So we started slow. I introduced her to Cell Support and some morning elixirs, things rich in vitamin C, fresh juice, ginger, and over time she came off the caffeine. Today her morning looks a lot like mine: morning tea, minerals first thing, more minerals midday if she needs them, hydration all day. I broke her whole off-ramp down step by step in how to quit coffee without the crash if that story sounds like yours.
And here's what she found, which I've seen over and over with other clients too: when you front-load your minerals at the beginning of the day, the midday dip either shrinks or disappears. No spike, no crash. Just a natural, steady progression of energy, because minerals are the building blocks your body pulls from all day long. If you do feel a dip from everything you've been putting out, you replenish with more minerals, not another stimulant.
The Mistake That Ruins Everything: Minerals vs. Minerals Absorbed
Now here's the part almost nobody talks about, and it's the reason so many people try minerals and give up.
There's a big misconception that when you take minerals, you're automatically absorbing them. You're not.
You can take your capsules, eat your sea moss, do everything right, and if your body is out of balance and something is blocking absorption, those minerals pass right through you. Then you conclude "that stuff doesn't work," when the product was never the problem. The absorption was.
Minerals is not the bottom line. Minerals absorbed is the bottom line.
That's where the transformation happens, from a nutrient-void body to a nutrient-dense body with real resources to pull from for every function and every organ.
What Blocks Absorption (and How to Unblock It)
Three culprits: sugar, starch, and oils.
Think about what flour and water make when you mix them. Paste. That same paste forms inside us, lining the intestines, clogging digestion, and driving inflammation that reduces circulation. That impacted layer of undigested starch, sticky sugar residue, and detrimental oils is what we call mucus, and it coats the villi and microvilli, the tiny finger-like structures in the digestive tract that are responsible for absorbing your daily minerals. Cover the fingers, and nothing gets grabbed.
So the work is twofold:
- Clear the layer. Gut Support is meant to help with gathering and moving out what's built up. For a deeper experience, the Rapid Reset 7 Day Detox seriously addresses the lymphatic system and lymphatic drainage.
- See what you can't see. I also suggest a Food Sensitivity Test and Mineral Deficiency Analysis. A food allergy announces itself with swelling, hives, sneezing. A food sensitivity is sneakier. It can quietly drive inflammation in the background, and it might be coming from a food you love and eat all the time with no idea it's working against you. The analysis gives you a bird's-eye view of what's actually going on inside, so you're not guessing.
Three Foods to Add This Week
Even with depleted soil, food still matters. If you can only add three things, add these:
1. Quinoa
Probably the easiest grain with the most nutrient density, and it goes sweet or savory. Use it in place of rice in almost any dish. Blend it smooth for a porridge in place of grits. Blend it all the way down into a flour for pancakes and baked goods. I advise people to have it daily, or close to it.
2. Sea Moss
Concentrated minerals in a spoonful or two. It's flavorless, so it hides in anything: sauces, soups, smoothies, or straight off the spoon. This is the easiest mineral boost in your kitchen.
3. Powerful Greens (and I Mean the Powerful Ones)
Greens matter, but some have lost a lot of their punch. Spinach isn't what it once was. Reach instead for dandelion greens, kale, turnip greens, watercress, purslane, and poke salad. High chlorophyll content, and real support for rebuilding at the cellular level.
The Hydration Truth Nobody Tells You
Water is one of the most compromised things we consume. Microplastics in bottled water. Pesticides and agricultural runoff. Pharmaceuticals. Fluoride. Chlorine. There are a lot of obstacles between you and a clean glass of water.
Here's what I actually do:
At home, I use the Alkanatur, a pitcher that purifies and alkalizes at the same time, removing over 200 contaminants while infusing the water with 18 mg of plant-source magnesium per liter. I use it for everything: drinking and cooking. Over time it costs less than bottled water, without the microplastics.
In the shower, we use filters too. Breathing in the chlorine and fluoride from a hot shower can add up to more than a glass of chlorinated water. The filters help our skin, hair, nails, and the systems downstream of all that exposure.
On the road, if you absolutely have to buy water at a gas station or airport, Fiji is honestly one of the best widely available options. I don't agree with a lot of how that business operates in Fiji itself, and I'll say that plainly, but on pure water quality it's hard to beat at a convenience store.
In every glass, add a pinch of sea salt. Because here's the truth: hydration isn't really about water. It's about electrolytes. Electrolytes are what let oxygen move and minerals get transferred to where they need to go. The circulation is the point. The water is just the vehicle.
How much? Half your body weight in ounces, minimum, as a rule of thumb. Probably a little more. I use a smart bottle that pings my phone and spins a light at the base to remind me, and between that, coconut water, and water-rich fruits like watermelon, mango, seeded grapes, and cherries, I rarely go a day under-hydrated. No watermelon around? Juice a whole cucumber, skin and all. Cucumbers are related to watermelons, nearly the same flesh without the sweetness, and the skin gives you a little chlorophyll on top.
The Minimum Effective Dose Plan
Not everybody is getting up at 3:30 AM or juicing daily. I get it. So here's the easiest version that still works:
Morning: Morning Ritual Tea first. Then three Cell Support. Then a small breakfast that satisfies without stuffing you: a coconut, a smoothie, an avocado, or quinoa porridge.
Midday: Three more Cell Support with a sensible lunch that's easy to digest and doesn't demand much energy to process: steamed vegetables, soup, salad, or fruit.
Evening: Three Gut Support to assist with gathering and removing the toxins that settle overnight. And try not to eat anything solid after 7:00 PM, or within an hour and a half of bed.
That's it. Tea, minerals, light meals, gut support, early cutoff. Anyone can run this.
Where to Start
The clearest first step is a morning routine that makes room for three things, in order: hydration, cell preparation, then mineral absorption. Start slow. Relax. Ponder positive intentions for the day ahead. Open your cells for absorption instead of sealing them shut and spiking cortisol with caffeine and sugar first thing.
The simplest way in is the Morning Ritual Bundle. That's the starting point.
From there, build at your own pace:
- Hydrate optimally. Half your body weight in ounces, minimum, of the highest quality spring water, or use the Alkanatur for purified, alkalized water without the microplastics, at a lower cost than bottled.
- Shift your plate gradually. Move from standard fare toward foods with less detriment. We all have a general idea of which foods aren't helping our cause. Grab a free copy of the Nutritional Guide of Least Detrimental Foods to make it concrete.
- Go deeper when you're ready. The Rapid Reset 7 Day Detox is ideal for seriously addressing the lymphatic system and lymphatic drainage.
- Stop guessing. A Food Sensitivity Test and Mineral Deficiency Analysis gives you an inside look at sensitivities, deficiencies, hormone balance, and digestive balance.
Don't know where to start? Book a free one-on-one consultation and get your questions answered directly.
And if you take nothing else from this post, take this:
Mineral intake without absorption is pointless. Minerals are meant to be absorbed, not just consumed.
Start with the Morning Ritual Bundle
Frequently Asked Questions
What's the easiest way to get all your daily minerals?
Because modern soil is depleted, food alone often falls short. The easiest way is a daily supplement ritual built on nutrient-dense botanicals like sea moss, burdock root, bladderwrack, watercress, and nettle, taken first thing in the morning and again midday if needed.
Why aren't my mineral supplements working?
Taking minerals is not the same as absorbing them. A layer of undigested starch, sugar residue, and oils can coat the villi and microvilli that absorb nutrients. Clearing that layer and identifying hidden food sensitivities is meant to help the minerals actually land.
How much water should I drink a day?
A simple rule of thumb is half your body weight in ounces as a minimum, with a pinch of sea salt to support electrolytes, since hydration is really about electrolytes and circulation, not just water.
What foods are highest in minerals?
Quinoa, sea moss, and high-chlorophyll greens like dandelion greens, kale, turnip greens, watercress, purslane, and poke salad are three easy, versatile places to start.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Written by Crush Foster