As the owner of Tyner Pond Farm, I’ve always believed in the power of food to nourish our bodies. When I recently decided to dive deeper into my health, reading Outlive by Dr. Peter Attia inspired me to get a round of bloodwork before starting a ketogenic diet. I expected to see where I stood and how I could optimize my nutrition, but one result caught me off guard—my vitamin B12 level was 485.

The normal range for B12 is 200-900, and while my result wasn’t alarming, it was just below the midpoint of 550. This seemed like something worth paying attention to, especially as I’m getting older and aware that our ability to absorb B12 tends to decline with age. What surprised me more than the number itself, though, was how my doctor responded.

A Frustrating Pattern in Medical Advice

Without much discussion, my doctor quickly advised me to start taking B12 supplements. No conversation about how I could adjust my diet or look for natural solutions—just a simple, “Take this pill.” I’ve been down this road before. A few years ago, during a routine checkup, my doctor suggested I start taking statins, even though my cholesterol levels (HDL/LDL) were squarely within the normal range.

What frustrates me most about these experiences is how quick medical professionals are to jump to pharmaceutical solutions. I don’t blame the doctors, though. These are the same people who saved my life by diagnosing my cancer several years ago, and I’ll always be grateful for that. This is more an observation than a criticism. Doctors are likely trained to act this way, and they probably feel safer prescribing medications. In a world where liability is always a concern, recommending a drug might seem like the path of least risk.

But this approach raises a deeper question for me: Why is diet so often left out of the conversation?

What Veterinarians Can Teach Us

It reminds me of something I’ve noticed about pet veterinarians. One of the first questions they ask is, “What’s your dog eating?” They immediately dive into diet as a critical factor in addressing whatever issue brought us there. If there’s a problem, you can almost guarantee they’ll make diet recommendations to address it.

But when we go to the doctor ourselves, how often does diet even come up? There’s very little conversation about the food we’re eating, even though we know that what we eat has a direct impact on our health. It’s a stark contrast that, to me, says a lot about the priorities in human medicine versus veterinary care. The focus for humans seems to be on treating the symptoms with pharmaceuticals rather than addressing the root cause, which, more often than not, could be tied to what we’re putting into our bodies.

Why I’m Choosing to Focus on Food

Instead of reaching for supplements, I’ve decided to address my B12 levels through my diet. Grass-fed beef, especially from farms like Tyner Pond, is rich in B12, as are organ meats like liver. These are foods I’m already incorporating into my ketogenic diet, and I believe that by focusing on natural, nutrient-dense sources, I can improve my B12 levels without resorting to a pill.

Grass-fed beef and organ meats are especially beneficial because they offer B12 in its most bioavailable form—meaning your body can absorb and use it efficiently. This approach just makes more sense to me than taking a synthetic supplement, especially when real food has always been the cornerstone of my health philosophy.

It’s Your Body, Your Life

At the end of the day, it’s your body and your life. Medical professionals are there to help us, but we also have to take responsibility for our own health. In my experience, that means being proactive about what I eat and how I nourish myself. I’ve chosen to address my nutritional needs by focusing on whole, nutrient-rich foods and closely monitoring my health through regular check-ins.

This isn’t just about B12. It’s about a larger mindset shift—one that prioritizes real food over quick fixes. I know from running Tyner Pond Farm that the food we produce has the power to heal and sustain. That’s why I’m doubling down on my belief that food is medicine, and I’m confident this approach will serve me well, not just now but in the years to come.

So, as I continue my journey with the ketogenic diet, I’ll be sharing more about how I’m adjusting, what I’m learning, and how my body responds to this food-first approach. If my experience has taught me anything, it’s that real, whole foods will always be the best starting point for true health. Supplements may have their place, but for me, food will always come first.

Learn More:

Grass-Fed Liver: A Nutritional Powerhouse

When it comes to natural sources of vitamin B12, grass-fed liver stands out as one of the most potent and bioavailable options. Just a small portion of liver provides a significant amount of this essential vitamin, along with other vital nutrients. A 3-ounce serving of grass-fed beef liver contains about 70 micrograms of vitamin B12, which is over 2,900% of the recommended daily intake for an adult.

The bioavailability of B12 in liver is particularly high, meaning that your body can easily absorb and use the vitamin. In addition to B12, liver is also rich in iron, vitamin A, and folate, making it an excellent choice for anyone looking to boost their overall nutrient intake. Despite its incredible nutrient density, liver is often overlooked. Incorporating it into your diet once or twice a week is enough to meet your B12 needs, making it an efficient option for maintaining healthy levels without supplementation.

Recommended Serving: A 3-ounce serving of grass-fed liver once a week is more than enough to provide all the B12 you need. Some people find liver’s flavor strong, so it can be cooked into pâtés, blended into ground meat dishes, or added in smaller portions to recipes. My Favorite is dehydrated either in the air fryer, oven or; invest in a cheap dehydrator like I did finally.

Grass-fed beef liver dehydrated for a natural, nutrient-packed snack from Tyner Pond Farm.

Grass-Fed Steak: A Balanced Source of B12 and Protein

Grass-fed steak is another excellent source of B12, though slightly lower in concentration compared to liver. A 3-ounce serving of grass-fed steak contains about 2.5 micrograms of vitamin B12, which provides over 100% of the recommended daily intake for an adult. This makes steak an easy and approachable option for those who want to boost their B12 levels through food without the intensity of liver’s flavor.

Grass-fed steak is not only rich in B12, but it also contains a balance of high-quality protein, healthy fats, and other vital nutrients like iron and zinc. These elements work together to support overall health, particularly in maintaining muscle mass, energy production, and immune function as we age. The bioavailability of B12 in grass-fed beef is also high, meaning your body absorbs the vitamin effectively, ensuring that you’re getting the most from your meal.

Recommended Serving: A 3-ounce serving of grass-fed steak provides more than enough B12 for your daily needs. Incorporating grass-fed steak into your diet two or three times per week, along with other nutrient-dense foods, can help maintain healthy B12 levels.

Sliced grass-fed steak from Tyner Pond Farm, packed with vitamin B12 and other essential nutrients.

By including both grass-fed liver and steak in your diet, you can easily meet your B12 needs while also benefiting from a range of other essential nutrients. For those who may not enjoy the taste of liver, steak offers a more familiar and versatile way to maintain your B12 intake naturally. Both of these foods are great examples of how a food-first approach to nutrition can meet and exceed the body’s needs without relying on supplements.