Updated Snack Guide - The 2024 Good Medicine Snack Guide (Options for Gluten-Free, Paleo, Whole30, Vegan) /  by emily penn

Whether it's for travel, hiking, or just to get through the afternoon, having the right snacks on hand can really help prevent hanger meltdowns, save us from relying on fast food, and avoid the sad gas station options.

I’ve found that the key to an effective snack is first and foremost protein. Having the addition of some healthy fats and fiber can really carry the staying power of the snack and get you to your next meal.

These are some of my favorite options and suggestions for snacks in 2024, and there’s a little something for everyone! Hope you enjoy, and if you have a snack that you love that I didn’t mention, leave it in the comments so I can check it out!

Fresh Foods

Fresh food snacks are ideal, but not always practical! These are some great ideas if you’re around the house and during short jaunts of travel (less than a day).

  • Your favorite veggies + hummus dip - a little protein, fiber, and crunch!

  • Greek yogurt + berries + almond butter - protein, healthy fats, antioxidant rich berries

  • Fresh fruit + nut butter - very satisfying and energizing

  • Hard boiled eggs - protein and brain-boosting, baby!

  • Snack-sized portion of your leftovers - it’s almost too obvious to be a snack, but it works!

  • Cottage cheese - cottage cheese has an unbelievable amount of protein (plus probiotics!). Great on its own or delicious with some no-sugar-added jam! You could also add fresh fruit.

Jerky Options

If you’re a meat eater, jerky is one of the best options - it travels well, it holds up in all types of weather, at the bottom of your bag, etc. Plus it’s got the protein you need! The one thing to watch out for with jerky is added sugar. You’d be SHOCKED to see how much sugar is added to most jerky. Here are some of my fave options -

  • Nick’s Sticks - I love Nick’s Sticks! Great quality, Whole30-friendly plus I like that they’re a little softer than other jerky out there.

  • Chomps - this is another go-to for good quality, sugar-free jerky.

  • Epic - amazing quality, plus they offer many non-traditional jerky options like venison and bison. They also put together some inventive flavors. I’m a fan of their Liver Bites - a sneaky way to get in the many nutrients of liver!

Vegan/Plant-Based Options

It can be hard to find a good snack bar that isn’t full of tons of weird ingredients and that actually tastes good! These are some of my go-to bars and packaged vegan snack options.

  • Aloha Bars - some of the tastier, more minimal protein bars I’ve found. I like the chocolate chip cookie dough and fudge brownie.

  • Macro Bars - I love the texture of these and how filling they are. I don’t do them all the time though, because of the brown rice syrup, but occasionally is just fine.

  • Nut butter packets - convenient to have. I love eating them with an apple or even a protein bar for extra staying power. These are especially great to have on hand for travel, as they can bulk up many snacks.

  • Trail Mix/Nuts - I suggest making your own (most options out there, even the “healthy” ones contain inflammatory oils and added sugars) with a variety of nuts and dark chocolate and unsweetened dried fruit. You can also keep some packs of nuts, like pistachios, on hand.

Crunchies + Sweets

While generally not satiating on their own, chips and other crunchies are many people’s go-to snacks, and also great for long road trips. Ideally you would eat them alongside some protein and healthy fats for maximum satiation, but do you :) Oh, and some suggestions for a sweet tooth.

  • Siete Chips - made with avocado oil, these chips are super satisfying! I love their kettle-cooked potato chips and their grain-free tortilla chips (made with cassava).

  • Boulder Canyon - classic potato chips made with avocado oil.

  • Lesser Evil Popcorn - if popcorn is your thing, I’d recommend this version made with organic corn and better oil. I especially love the cheesy one! (vegan :)

  • Simple Mills Crackers - very satisfying gluten-free option.

  • Skinny Dipped Almonds - love these for chocolate/sweets cravings. They give a little more staying power. (vegan :)

  • Smart Sweets - if gummy candy is your thing, you’ll love this! They remake classic candies with low sugar plus fiber! I especially love the peach rings and Swedish fish.

Whole30 Snacks

  • Jerky - the jerky I listed above are mostly all Whole30 compliant (the biggest things to look out for are added sugar and soy). A few of the Epic Bars are not approved, so keep an eye out for those.

  • Rx Bars - one of the only Whole30 approved bars! Sweetened with dates and the protein comes from egg whites (just avoid the ones with peanuts).

  • Lara Bars - I love these for their simplicity - just nuts and fruit! They work for just about every diet out there - gluten-free, paleo, vegan, Whole30 (avoid ones with peanuts for Whole30). There are a few that have some added sugars (hint: any of the ones with chocolate chips), so keep an eye out for that. Not super high in protein themselves, I suggest adding some nut butter to make them more satiating, or eating alongside another snack.

  • Macadamia Nuts - almost all nuts and seeds are Whole30 compliant, but I find macadamias especially satisfying.

  • Fresh foods like veggies, hard-boiled eggs, leftovers of your Whole30 meals, and whole fruit. Non-dairy Kite Hill Cheeses were recently approved, so they can make a great dip for veggies or even jerky!

Protein Powder/Drinks

I most often use protein powder to add protein to smoothies (which helps keep blood sugar balanced), but it can also be added to things like yogurt and oats to bulk up their protein content as well. I don’t really enjoy mixing the powdered stuff with liquid, but there are a few ready-to-go options I like. Most protein powders have tons of weird stuff in them, so I really strive to find the most minimal and delicious options.

  • Animal-based - for whey protein I suggest Kion, and for a non-dairy animal protein powder I’ve been loving Equip Foods. Lately I’ve been adding 1/2 - 1 scoop of the vanilla or salted caramel (omg yum) to my coffee for a protein boost in the morning! I also add it to chia pudding. (Use the code GOODMEDICINE for a discount).

  • Plant-based - Truvani is my go-to.

  • Ready to go - Honestly, a lot of ready-made proteins either have too much sugar, weird gums/thickeners added (that can upset your tummy), and oils added. That being said, I know they’re incredibly convenient. Aloha Protein Drinks are what I usually recommend, but they’ve been out of stock forever. Orgain Clean Protein is a decent dairy option. I also like Rebbl (must be kept refrigerated). And remember you can always make your own by adding one of the protein powders above to your favorite kind of milk!

I’ll come back to this list and update it as new snacks come out! We’re fortunate to live in a time where more and more companies are introducing better quality snacks that are both delicious and actually nourishing for us!

What are your favorite snacks?

As an Amazon Associate, I may earn a small commission from qualifying purchases through links on this page.

the good medicine guide to brain fog /  by emily penn

Have you ever had brain fog? You know, that feeling like your brain is somehow outside of your head, or you feel like you’re underwear. Your thinking is fuzzy, it’s nearly impossible to focus on anything, and maybe you forget simple things like words.

It’s one of the most annoying and debilitating symptoms, and it can show up frequently.

In this guide, I’ll go over the most common causes of brain fog, as well as some other potential causes if they don’t help. I’ll also include some of my favorite products that have actually made a difference for me in terms of brain fog and cognitive function.

Common Causes of Brain Fog

  1. Lack of sleep. Not getting enough sleep disrupts our brain cells’ ability to communicate with each other. This can cause temporary mental lapses that affect memory and visual perception.

    Aim to get 7-9 hours of quality sleep per night. Avoid screens before bed and sleep in a dark, cool room. (1)

  2. Dehydration. It only takes a 2% decrease in brain hydration to affect your short-term memory. Chronic dehydration can actually cause brain cells to shrink! (2)

    Drink about 1/2 your body weight in ounces of water per day. I’ve also found electrolytes to be incredibly helpful for brain fog, and for many other things. I’m a big fan of LMNT.

  3. Low blood sugar. When blood sugar is low, our cells aren't receiving sugar/glucose and can't function properly. (3)
    Keep blood sugar steady by eating regularly, and prioritizing protein, healthy fats, and fiber at meals.

  4. Inflammation. Inflammation in the brain can be experienced as that foggy feeling, trouble with memory, and even depression. (4)

    Eating an anti-inflammatory diet full of whole foods, getting proper sleep, and reducing stress are all good strategies to keep inflammation in check. You can also check out my guide to inflammation here.

  5. Screen time. I think most of us know that weird, spaced-out feeling we get if we’ve been staring at our phone or computer for too long. Research has shown that screens and digital media have negative impacts on our brain health, including effects similar to those seen in adults with symptoms of mild cognitive impairment in the early stages of dementia. (5, 6)
    Reduce screen time if possible, take frequent breaks, and try blue light-blocking glasses.


Other Potential Causes of Brain Fog

If you’ve optimized all of the areas above and are still experiencing brain fog, here are a few other places to look.

  1. Your thyroid. Brain fog is a common symptom of hypothyroidism and Hashimoto’s (the autoimmune version of hypothyroidism, and the most common). I suggest having a full thyroid panel that tests for TSH, T3, T4, and thyroid antibodies. TSH itself doesn’t give us enough information to go on, since this number can sometimes be normal while there is still thyroid dysfunction. Check out this guide for more testing info and optimal numbers.

  2. Autoimmune disease in general. Inflammation is a large factor in autoimmune disease and may impact brain function.

  3. Food sensitivities. Yes, brain fog can be a result of food sensitivities! Gluten, dairy, and soy are some of the most common food sensitivities, but it’s important to figure out your personal sensitivities. You can start by eliminating these foods for 3 weeks (and any others you suspect don’t work for you), and see if symptoms improve. The Whole30 is also a great resource for an elimination diet.

  4. Gut dysbiosis/leaky guy. Usually with leaky gut or an imbalanced microbiome, there’s inflammation, which can lead to brain fog. Address any potential gut issues.

  5. Medications. Brain fog could be a side effect of medications. Speak with your doctor if you suspect one of your medications is causing brain fog.

  6. Nutrient deficiencies. Deficiencies in vitamin D, vitamin B12, omega-3 fatty acids, magnesium, and iron, could potentially contribute to brain fog.

Supportive Products for Brain Fog

Over the years, I’ve been testing and searching for products that promise enhanced focus and clarity. While most days, my brain feels pretty good, I’ve been through situations that have left me brain foggy (copper IUD, mold, periods of stress/poor sleep).

The products I’m sharing here are the ones where I’ve actually noticed reduced brain fog, enhanced brain function, and clarity.

  1. LMNT Electrolytes - these are my favorite electrolytes. I’ve used them on and off over the years, but last summer I found them incredibly helpful for long-distance running, overall hydration, and yes - brain fog. I start my day with one packet, and on days where I’m losing a lot of sweat or feeling extra dehydrated/run down, I’ll even have two. Their whole thing is that we actually need more salt, not less, and they’ve got lots of science on their website backing up that claim. I will say that I feel noticeably better when I’m having these regularly. Use my link and you’ll get a free sample pack with your order.

    Pro tip: yes, they are very salty at first, but your taste will adjust. You also have to find the right amount of water to add it to, for your taste preference. I add it to my 28-oz Yeti and that’s perfect for me.

  2. Four Sigmatic “Think” Products - I have tried tons of different powders and adaptogens over the years, and for the most part, they’ve just been okay - not life-changing. Recently, I decided to try the Four Sigmatic “Think Starter Kit” and this combination of products has provided the most notable difference of anything so far. I feel more focused and less distracted when I use all three (and believe me, I’ve experimented trying to figure out if any one provides more of a boost over the others, but ultimately it seems they work best all together).

    The coffee is organic and tested for toxins, and includes lion’s mane and chaga.

    The creamer is simply coconut milk powder, l-theanine, lion’s mane, vanilla, and monkfruit. I’ll be honest, I don’t love the taste of the creamer on its own. I use NutPods in my coffee as well, and then I use about 1/2 a tablespoon of the creamer and I don’t taste it, and I do think the l-theanine is what gives me a boost.

    The Focus blend contains mushrooms and herbs that are known to support focus and brain health. It has an earthy, hardly perceptible taste in coffee.

    Overall, I was impressed that I actually noticed a difference. I suggest ordering the Think Starter Kit (also comes with a frother!), as it’s more cost-effective. You can also get $20 off your first order by using this link (this makes the kit only $50, which is an amazing deal).

  3. Moon Juice Brain Dust - I find Moon Juice products in general to be super effective (I’ve been taking their SuperHair daily for years, and I got my mom hooked on SuperYou years ago, too), and their Brain Dust was one of the first products I found that felt like it really gave me a boost. It’s a blend of adaptogens that you can easily add to coffee or smoothies.


When addressing brain fog, I think it’s most important to dial in the foundations (sleep, hydration, blood sugar), and if you’re still struggling, dig deeper with the other strategies I mentioned. Use the supportive products if they call to you, but they certainly won’t make up for a lack of sleep or something bigger going on the body.

Hope this helps! Let me know about your journey with brain fog, and any other strategies or products that have helped you!

The 2023 Good Medicine Snack Guide (Options for Gluten-Free, Paleo, Whole30, Vegan) /  by emily penn

Whether it's for travel, hiking, or just to get through the afternoon, having the right snacks on hand can really help prevent hanger meltdowns, save us from relying on fast food, and avoid the sad gas station options.

I’ve found that the key to an effective snack is first and foremost protein. Having the addition of some healthy fats and fiber can really carry the staying power of the snack and get you to your next meal.

These are some of my favorite options and suggestions for snacks in 2023, and there’s a little something for everyone! Hope you enjoy, and if you have a snack that you love that I didn’t mention, leave it in the comments so I can check it out!

Fresh Foods

Fresh food snacks are ideal, but not always practical! These are some great ideas if you’re around the house and during short jaunts of travel (less than a day).

  • Your favorite veggies + hummus dip - a little protein, fiber, and crunch!

  • Greek yogurt + berries + almond butter - protein, healthy fats, antioxidant rich berries

  • Fresh fruit + nut butter - very satisfying and energizing

  • Hard boiled eggs - protein and brain-boosting, baby!

  • Snack-sized portion of your leftovers - it’s almost too obvious to be a snack, but it works!

  • Cottage cheese - cottage cheese has an unbelievable amount of protein (plus probiotics!). Great on its own or delicious with some no-sugar-added jam! You could also add fresh fruit.

Jerky Options

If you’re a meat eater, jerky is one of the best options - it travels well, it holds up in all types of weather, at the bottom of your bag, etc. Plus it’s got the protein you need! The one thing to watch out for with jerky is added sugar. You’d be SHOCKED to see how much sugar is added to most jerky. Here are some of my fave options -

  • Nick’s Sticks - I love Nick’s Sticks! Great quality, Whole30-friendly plus I like that they’re a little softer than other jerky out there.

  • Chomps - this is another go-to for good quality, sugar-free jerky.

  • Epic - amazing quality, plus they offer many non-traditional jerky options like venison and bison. They also put together some inventive flavors. I’m a fan of their Liver Bites - a sneaky way to get in the many nutrients of liver!

Vegan/Plant-Based Options

It can be hard to find a good snack bar that isn’t full of tons of weird ingredients and that actually tastes good! These are some of my go-to bars and packaged vegan snack options.

  • Aloha Bars - some of tastier, more minimal protein bars I’ve found. I like the chocolate chip cookie dough and fudge brownie.

  • Macro Bars - I love the texture of these and how filling they are. I don’t do them all the time though, because of the brown rice syrup, but occasionally is just fine.

  • Nut butter packets - convenient to have. I love eating them with an apple or even a protein bar for extra staying power. These are especially great to have on hand for travel, as they can bulk up many snacks.

  • Trail Mix/Nuts - I suggest making your own (most options out there, even the “healthy” ones contain inflammatory oils and added sugars) with a variety of nuts and dark chocolate and unsweetened dried fruit. You can also keep some packs of nuts, like pistachios, on hand.

Crunchies + Sweets

While generally not satiating on their own, chips and other crunchies are many people’s go to snacks, and also great for long road trips. Ideally you would eat them alongside some protein and healthy fats for maximum satiation, but do what you want :) Oh, and some suggestions for a sweet tooth.

  • Siete Chips - made with avocado oil, these chips are super satisfying! I love their kettle-cooked potato chips and their grain-free tortilla chips (made with cassava).

  • Boulder Canyon - classic potato chips made with avocado oil.

  • Lesser Evil Popcorn - if popcorn is your thing, I’d recommend this version made with organic corn and better oil. I especially love the cheesy one! (vegan :)

  • Simple Mills Crackers - very satisfying gluten-free option.

  • Skinny Dipped Almonds - love these for chocolate/sweets cravings. They give a little more staying power. (vegan :)

  • Smart Sweets - if gummy candy is your thing, you’ll love this! They remake classic candies with low sugar plus fiber! I especially love the peach rings and Swedish fish.

Whole30 Snacks

  • Jerky - the jerky I listed above are mostly all Whole30 compliant (the biggest things to look out for are added sugar and soy). A few of the Epic Bars are not approved, so keep an eye out for those.

  • Rx Bars - one of the only Whole30 approved bars! Sweetened with dates and the protein comes from egg whites (just avoid the ones with peanuts).

  • Lara Bars - I love these for their simplicity - just nuts and fruit! They work for just about every diet out there - gluten-free, paleo, vegan, Whole30 (avoid ones with peanuts for Whole30). There are a few that have some added sugars (hint: any of the ones with chocolate chips), so keep an eye out for that. Not super high in protein themselves, I suggest adding some nut butter to make them more satiating, or eating alongside another snack.

  • Macadamia Nuts - almost all nuts and seeds are Whole30 compliant, but I find macadamias especially satisfying.

  • Fresh foods like veggies, hard-boiled eggs, leftovers of your Whole30 meals, and whole fruit. Non-dairy Kite Hill Cheeses were recently approved, so they can make a great dip for veggies or even jerky!

Protein Powder/Drinks

I most often use protein powder to add protein to smoothies (which helps keep blood sugar balanced), but it can also be added to things like yogurt and oats to bulk up their protein content as well. I don’t really enjoy mixing the powdered stuff with liquid, but there are a few ready-to-go options I like. Most protein powders have tons of weird stuff in them, so I really strive to find the most minimal and delicious options.

I’ll come back to this list and update it as new snacks come out! We’re fortunate to live in a time where more and more companies are introducing better quality snacks that are both delicious and actually nourishing for us!

What are your favorite snacks?

As an Amazon Associate, I earn from qualifying purchases through links on this page.