Foods High in Vitamin K2

Foods High in Vitamin K2

Vitamin K2 is a nutrient that is often overlooked but is important for maintaining good health. It is known to help with normal blood clotting, bone health, and reducing the risk of cardiovascular disease. Here are some foods that are high in Vitamin K2: 

most popular foods high in vitamin k2

natto

Natto

Natto is a traditional Japanese dish made from fermented soybeans. It is one of the best food sources of Vitamin K2, containing over 1000 micrograms of the nutrient in just 100 grams of natto.

Wedge of Cheese

Cheese

Cheese, especially hard cheeses like Gouda and Brie, are good sources of Vitamin K2. A 100-gram serving of Gouda cheese contains around 75 micrograms of Vitamin K2.

Chicken liver in white glass plate isolated on white background. Top view

Chicken Liver

Chicken liver is a rich source of Vitamin K2, containing about 45 micrograms of the nutrient in a 100-gram serving. It is also a good source of other vitamins and minerals, making it a nutritious food option.

Cracked Egg & Shell

Eggs

Eggs are a good source of Vitamin K2, especially the yolks. A large egg contains about 5 micrograms of Vitamin K2.

Butter that tastes good on a white background

Butter

Butter is a good source of Vitamin K2, containing about 3 micrograms of the nutrient in a tablespoon.

Delicious dessert - Panna Cotta, isolated on white background

Fermented foods

Fermented foods like sauerkraut, kefir, and yogurt contain small amounts of Vitamin K2. The fermentation process helps to increase the Vitamin K2 content in these foods.

Including foods high in Vitamin K2 in your diet can help ensure that you are getting enough of this important nutrient. However, it is always best to speak with a doctor or a registered dietitian before making any significant changes to your diet.  Many choose to supplement rather than trying to incorporate foods high in vitamin K into their normal routines.  

This supplement when taken daily can help improve bone and heart health by activating GLA proteins and powering osteocalcin synthesis.

MK-4 is the most abundant vitamin K in the brain and involved in many cellular processes including cell growth, survival and apoptosis( death of cells & plays a role in preventing cancer.) 

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Liver Seminar

Free Seminar – Nov – Liver Health Replay

Free Seminar – Nov – Liver Health Replay

Liver Seminar

In this webinar hosted by Dr. Meredith Warner’s clinic, Warner Orthopedics & Wellness, Dr. Warner discusses everything you need to know about optimizing your liver health.

Liver health is a crucial component of overall wellness that often goes overlooked. Our liver performs a multitude of essential functions, from metabolizing nutrients and filtering toxins to aiding in digestion and producing vital proteins. 

"We want to stop your body's aging clock. You can fix almost all of your problems yourself with better sleep, exercise, and diet."

Watch our video to hear Dr. Meredith Warner break down the liver’s vital role in maintaining your overall health. It’s not just responsible for metabolizing alcohol and drugs but also plays a key role in regulating cholesterol levels, controlling blood sugar, and detoxifying the body. Don’t forget to sign up for future seminars and shop these supplements from Well Theory to assist you in your journey to a healthier, happier you.

Optimize Your liver Naturally

These Well Theory products are designed by Dr. Meredith Warner herself for your wellness!

The 15-Day Liver Complex by the Well Theory is a powerful supplement designed to support and enhance your overall liver health. This scientifically formulated complex combines a blend of 14 natural ingredients that work synergistically to promote optimal liver function. By taking this supplement daily for 15 days, you can expect improved detoxification, enhanced liver protection, and support for various liver functions. It’s an easy and effective way to give your liver the care it deserves, helping you maintain better overall health.

The Wake Well After Alcohol Aid by The Well Theory is designed to provide support to your liver after alcohol consumption. This unique formula includes essential ingredients like L-Cysteine HCL, which is known for their ability to help the liver process and eliminate toxins more effectively. By taking this supplement, you can give your liver the extra care it needs to recover from the effects of alcohol, ultimately promoting better overall liver health and aiding in a quicker, more comfortable recovery after a night out.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
Your Essential Guide to Energy Brain Booster with Meredith Warner, MD

Your Essential Guide To The Energy Brain Booster

Your Essential Guide To Energy Brain Booster

Your Essential Guide to Energy Brain Booster with Meredith Warner, MD

Boost Your Brain Energy & Motivation

Tired of feeling tired and unmotivated?

Take Our Energy Brain Booster to improve productivity and alertness by supporting brain cells and mitochondria in your brain. Designed to boost energy levels, and improve mood and motivation!

  • Energy Boost: quickly give yourself an energy boost and improve your productivity
  • Oxidative Stress: our formula is packed with powerful antioxidant mushrooms to destroy free radicals and prevent cellular damage from oxidation.
  • Brain Health: nootropic ingredients improve brain function and help protect the brain from neurodegeneration

“One of the ingredients ALCAR (Acetyl-L-Carnitine) is a powerful anti-aging supplement known as a nootrope. Which means that it enhances brain performance. It easily passes through the blood-brain barrier to engage your brain and nervous system and exert its effects”

FREQUENTLY ASKED QUESTIONS

Q: Why does it contain caffeine? I’ve heard caffeine is bad for you.

A: Overall, caffeine has a number of positive effects on the brain, including increased alertness and improved cognitive function. Additionally, caffeine may help protect against neurological disorders. However, it’s important to note that caffeine can also have some negative effects, such as anxiety, disrupted sleep, and addiction. The effects of caffeine may last up to 12 hours.

If you’re a regular consumer of caffeine, it’s important to be aware of both the potential benefits and harms of caffeine. If you find that caffeine is causing negative effects, such as anxiety or disrupted sleep, it may be helpful to reduce your consumption, or change the timing of that consumption. https://www.thewelltheory.com/what-does-caffeine-do-to-your-brain/

Scoop of coffee beans with caffeine molecule- what does caffeine do to your brain

Q: Why are there mushrooms in an energy supplement? What do they do?

A: Mushrooms are great for brain health! Medicinal mushrooms have been extensively researched for their effects on the processes of the brain including mental wellbeing and cognitive performance. These mushrooms act as antioxidants to reduce neuroinflammation, protect neurons from damage, and enhance overall brain function.
https://www.thewelltheory.com/medicinal-mushrooms-for-brain-health/

The Benefits Of Medicinal Mushrooms

Q: What is a nootropic and why should I care?

A: Nootropics are a class of supplements, drugs, or other substances that can potentially enhance cognitive function , such as memory, attention, and motivation. Many natural and synthetic substances fall under this category. However, some nootropics have been shown to improve memory, attention, and creativity, making them an increasingly popular choice for those looking to boost their cognitive abilities. Managing brain fog is one of the primary reasons many turn to natural nootropics.

Man Working at Laptop

Q: When should I take the Energy Brain Booster?

A: You can take the Energy Brain Booster at any time of the day that you need an extra boost. Many of our customers take it in the morning before starting their day or about an hour after lunch to get through their midday slump. Each person is unique of course. Always discuss any supplement with your treating physician.

Also Available In These Bundles

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
omega 3 pills and salmon

How Does Omega-3 Reduce Nerve Pain?

How Does Omega-3 Reduce Nerve Pain?

omega 3 pills and salmon

Omega-3 fatty acids are known for their many health benefits, including reducing inflammation and promoting heart health. But did you know that they can also help to reduce nerve pain?

Neuropathic pain is caused by damage or dysfunction to the nerves. It can result from a variety of conditions, including diabetes, chronic excessive alcohol abuse, multiple sclerosis, and chemotherapy. Nerve pain can be debilitating, affecting a person’s ability to carry out daily activities and affecting their quality of life.

Research has shown that omega-3 fatty acids, which are found in fish oil and other sources, can help to reduce nerve pain. Here’s how:

Plantar Fasciitis on Female

Omega-3s reduce inflammation

One of the main ways that omega-3s reduce nerve pain is by reducing inflammation. When nerve damage occurs, inflammation can worsen the pain and slow down the healing process. Chronic inflammation also sensitizes the nerves and they will send pain signals more frequently to the brain. Omega-3s have anti-inflammatory properties, which can help to reduce pain and promote healing.

Omega-3s protect nerve cells

Omega-3s may also help to protect nerve cells from damage. Studies have shown that omega-3s can help to prevent the death of nerve cells and improve their function. This can help to slow down the progression of nerve damage and reduce the associated pain. These fatty acids help to provide proper structure to a cell membrane. This allows all cells to function optimally.

Omega-3s improve circulation

Omega-3s can also improve circulation, which can be beneficial for people with nerve pain. When blood flow to the nerves is improved, they receive more oxygen and nutrients, which can help to reduce pain and promote healing. They are known to reduce triglyceride levels and help with the lipid balance in the bloodstream as well.


There is evidence to suggest that Omega-3s can be a helpful addition to a pain management plan. If you are experiencing nerve pain, talk to your healthcare provider about incorporating omega-3s into your diet or taking a supplement.

Our Recommendations:

Super Omega-3 Softgels

Even with a great diet, it can be difficult to obtain the omega-3 necessary to reach your personal health goals. Supplement with omega-3 to experience a wide range of benefits in one convenient capsule.

Nervous System Multivitamin

This Nervous System Multi was designed to help you find natural relief from nerve pain and oxidative damage. The Omega-3s in this multi help maintain nerve membrane and myelin sheath health. Myelin is what surrounds your nerves and supports effective neural signaling.
This ingredient helps keep neural tissues flexible and improves their function.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
older man reading a book

3 Ways to Prevent Cognitive Decline 

3 Ways to Prevent Cognitive Decline

older man reading a book

Brain health is tied to overall health and vitality. What’s good for the heart is often good for the brain. Brain function indeed changes with age but it doesn’t have to mean eventual cognitive decline. Researchers have concluded optimal brain health relies on these top 3 Healthy Strategies: 

Balanced Diet:

Dr. Meredith Warner, MD follows the Mediterranean diet and also prescribes it to her patients. It’s rich in antioxidants and anti-inflammatory foods proven to boost brain health such as fish, whole grains, fruits, nuts, and vegetables. A whole-food diet helps combat cognitive decline and other age-related diseases. 

A healthy diet is the cornerstone for optimal brain health. Include the following foods:

Salmon Filet & Avocado

Omega-3 Fatty Acids

Foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts are rich in omega-3 fatty acids, which support brain cell function and reduce inflammation.

Blueberries & Bone Health: Menopause - Handful of Blueberries

Antioxidant-Rich Foods

Berries, dark leafy greens, and colorful fruits and vegetables are packed with antioxidants that help protect brain cells from oxidative stress.

Olive Oil

Healthy Fats

Olive oil and avocados, which contain monounsaturated fats, can support overall brain health.

Buckwheat

Whole Grains

Complex carbohydrates found in whole grains like oats, quinoa, and brown rice provide a steady source of energy for the brain.

Regular Exercise

Physical activity is important for overall health and has many neuroprotective effects as well. Exercise can slow or even reverse brain aging and we now know that new brain cells can be regenerated. Research suggests that exercise increases the size of the hippocampus (the region of the brain responsible for memory and spatial processing)  even in your 60s and 70s, minimizing the effects of age-related memory decline. 

Benefits of exercise include:

Red blood cells in the vein. The circulatory system. A blood vessel with flowing blood cells. Red medical background. Medical, laboratory or scientific research. 3d image

Increased Blood Flow

Delivers more oxygen and nutrients to the brain and boosts cognitive function the neuroplasticity needed to learn and retain new information.

Memory lapses, forgetting things, degenerative disease. Brain problems. Parkinson and alzheimer desease. Mental health. Stroke, synapses and neurnons interaction. 3d render

Neuroprotective Effects

Exercise triggers the release of brain-derived neurotrophic factor (BDNF), a protein that supports healthy neurons.

Woman Stressed Out with Kids

Stress Reduction

Regular exercise slashes stress hormones and produces endorphins, which tout mood-enhancing and stress-reducing effects.

Female Sleeping Helps Weight Loss

Improved Sleep

Exercise tires you out and improves sleep quality, helps manage stress and anxiety which are all important factors in memory consolidation and function.

Healthy Lifestyle Choices

There are simple things you can do daily to boost your brain function and ward off cognitive decline. Making a few small changes at a time can yield big results. 

Woman Reducing Inflammation as she sleeps

Quality Sleep

Crucial for memory consolidation and cognitive restoration. Aim for 7-9 hours of restful sleep each night. Inadequate sleep is tied to faster brain atrophy and impaired brain functional connectivity.

Woman Pinching Nose Stressed Out

Stress Management

Chronic stress can damage the brain and impair cognitive function. Stress reduction techniques such as meditation, mindfulness, or deep breathing are all helpful.

Sharing Meals With Loved Ones Reduces Stress - Family Sitting At Table Eating

Social Engagement

Maintaining social connections and engaging in meaningful activities can enhance brain health and overall well-being. Humans are meant to be social.

pexels-cottonbro-studio-6939462

Brain Training

Try new activities that challenge your cognitive skills such as puzzles, crosswords, learning a new language, or playing a musical instrument.

Incorporating these elements into your daily life can boost brain health. These lifestyle choices can contribute not only to better cognitive function but also to a higher quality of life as you age. 

Dr. Meredith Warner, MD has formulated an exclusive line of supplements to further support your brain health.

Brain Booster Series:

Includes a powerful brain health bundle of two supplements, Energy and Focus designed to prolong your mental and physical performance so you can age well. 

Each formula delivers a propriety blend of the most effective ingredients for sustaining energy and focus, boosting cognition, memory, and mental stamina. Enjoy total brain health support while relieving brain fog, reducing stress and anxiety, and optimizing your physical and mental capabilities.

Daily B-Complex Gummies:

Contains all of the essential B vitamins for optimal brain and nerve health. Enjoy complete brain and nervous system support, increased mitochondrial function, and growth of healthy red blood cells.  This convenient and tasty gummy has added Schisandra Berry, an adaptogen that supports stress management.

Nervous System Multi:

A powerful antioxidant with neuroprotective anti-inflammation ingredients that touts the added benefits of PEA (an alternative to NSAIDs) for natural pain relief. Also contains Omega 3, Algae, Resveratrol, and more to fully support your nervous system and brain function.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Each ingredient in our multi is the blend of essential vitamins + minerals Dr. Warner handpicks for her patients – especially those who are considering surgery. 

Palmitoylethanolamide (PEA) Powder

Full Spectrum Hemp Powder

Full Spectrum Hemp Powder is hemp with beneficial terpenes and cannabinoids. It’s included for its ability to support a healthy response to inflammation and provide you with antioxidants needed to support your overall health.

Vitamin C Tablets

Vitamin C

Vitamin C boosts the function of the immune system to protect against illness and improves the body’s ability to repair damaged tissue - vital for wound healing & mandatory for collagen formation.

ingCal-1-1.jpg

Calcium Citrate

Calcium Citrate is useful in balancing blood calcium levels to promote stronger, healthier bones and prevent the development of conditions such as osteoporosis.

Vitamin D Capsules

Vitamin D3

Vitamin D3 aids in the body’s ability to absorb calcium to promote bone health and the prevention of bone disorders. It's important to almost every human system.

Magnesium Oxide Powder

Magnesium Oxide

Magnesium Oxide regulates magnesium levels to reduce muscle cramps and bone pain. It is also effective for lowering blood pressure, relieving anxiety and depression, and improving sleep quality. This is essential for nerve & muscle function.

Zinc Gluconate

Zinc Gluconate

Zinc Gluconate is a mineral that helps to balance zinc levels within the body as well as to promote the healthy growth and development of body tissues. It plays a large role in wound healing & connective tissue development.

Most multivitamins are filled with vitamins you don’t need, in amounts that are unnecessary, or even in ratios that cancel each other out. At Well Theory, we believe that less is more. Dr. Warner made sure to include only the essential nutrients that she recommends for her orthopedic patients, to provide targeted benefits for your musculoskeletal health.

This unique blend is ideal for surgical patients, but a great option for optimizing your overall health. Surgical candidates are often advised to make lifestyle changes so they’re at peak health before and after their procedures – and this multi is designed to do just that.