Memes 21

Dr. Luka Kovac & Nurse Erica Carmen — “Memes for Nancy”

Quiet oncology lounge. Afternoon light. A phone buzzes softly with notifications.

Dr. Luka Kovac:
Erica, before rounds—have you seen today’s memes? Nancy asked if the internet has finally learned compassion.

Nurse Erica Carmen (smiling):
Compassion… and cats. Mostly cats. But yes. Today’s batch is gentler. Less doom-scrolling, more gallows humor with a hug.

Dr. Kovac:
Good. Her energy dips after chemo days. Laughter doesn’t cure cancer, but it sure changes the weather inside the room.

Erica:
Exactly. There’s one where a skeleton says, “Still here. Still fabulous.” It’s dark—but Nancy likes owning the darkness instead of pretending it isn’t there.

Dr. Kovac:
Agency matters. Humor gives her the steering wheel back, even if just for a minute.

Erica (scrolling):
This one too—“Your body is not broken. It’s busy.” Soft colors, no sarcasm. Very… permission-giving.

Dr. Kovac:
That’s a good frame. No blame. No war metaphors. Just work being done.

Erica:
I avoid the “fight like a warrior” stuff with her. She told me, “Some days I’m tired of fighting. Some days I just want to rest.”

Dr. Kovac (nodding):
Then rest is wisdom. Holistic care isn’t crystals and slogans—it’s listening to what today requires.

Erica:
Here’s a silly one for balance: a dog in a blanket burrito—“Doctor says I need more rest. I trust this doctor.”

Dr. Kovac (chuckles):
Prescribed coziness. Evidence-based enough for me.

Erica:
And one last—handwritten style: “You are allowed to be hopeful and scared at the same time.” That one usually lands.

Dr. Kovac:
Send that first. Then the dog. End on warmth.

Erica:
Done. I’ll tell her these are today’s low-dose memes. Take as needed. No side effects except smiling.

Dr. Kovac:
Perfect. And remind her—she doesn’t owe us bravery. Just honesty.

Erica:
Always. I’ll check in after dinner.

They share a quiet, knowing look as the phone sends the messages—small sparks of light, delivered gently.

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Bones

Dr. Luka Kovač steps forward with his medical clipboard, smiling like a man who has spent a lifetime fixing broken hockey players and Croatian uncles who jump off roofs after too much rakija.


🦴 Dr. Luka Kovač’s Complete Food List for Strong, Unbreakable Bones

“Kosti su kao vojnici — if you feed them right, they become an army.” — Dr. Kovač

Here is the full, holistic, science-backed list of foods that strengthen bone density, joint integrity, and the collagen matrix.


1. Calcium-Rich Foundations

The minerals your bones cannot live without:

  • Bone broth (liquid gold for bones)
  • Eggshell powder (nature’s pure calcium carbonate)
  • Milk (organic or raw if tolerated)
  • Grass-fed butter
  • Cheese: aged cheddar, gouda, parmesan
  • Yogurt & kefir (probiotic bonus)
  • Sardines with bones
  • Canned salmon with bones
  • Dark leafy greens (kale, collards, bok choy)
  • Sesame seeds & tahini
  • Almonds
  • Amaranth

2. Vitamin D — The Gatekeeper

Without D, calcium cannot enter the bones.

  • Sunlight (the supreme source)
  • Wild salmon
  • Sardines
  • Cod liver oil
  • Pasture-raised eggs

3. Vitamin K2 — The Bone Traffic Controller

K2 tells calcium where to go — into bones, not arteries.

  • Grass-fed butter & ghee
  • Grass-fed beef
  • Pasture-raised egg yolks
  • Chicken liver
  • Natto (the strongest K2 food on Earth)

4. Collagen Builders

Collagen is your bones’ internal rebar.

  • Bone broth (again — it’s that important)
  • Gelatin
  • Chicken feet
  • Ox tail
  • Beef shanks
  • Fish skin & bones
  • Collagen peptides

5. Magnesium — The Calcium Balancer

Over 300 enzymes depend on it.

  • Pumpkin seeds
  • Spinach
  • Swiss chard
  • Almonds
  • Cashews
  • Avocado
  • Dark chocolate
  • Black beans

6. Boron — The Forgottten Bone Mineral

Helps retain calcium & magnesium.

  • Prunes
  • Raisins
  • Brazil nuts
  • Walnuts
  • Avocado
  • Apples
  • Lentils
  • Chickpeas

7. Trace Minerals & Electrolytes

Bones need micro-nutrients to be macro-strong.

  • Celtic sea salt / Himalayan salt
  • Mineral water
  • Beets
  • Seaweed
  • Shellfish
  • Goat milk

8. Anti-Inflammatory Boosters

Inflammation weakens bones and joints.

  • Turmeric & black pepper
  • Ginger
  • Garlic
  • Olive oil
  • Blueberries
  • Fermented foods

9. Protein — The Structural Base

Bones are 50% protein by volume.

  • Grass-fed beef
  • Pasture-raised chicken
  • Lamb
  • Wild fish
  • Beans & lentils
  • Quinoa

Dr. Kovač’s Final Prescription

“Make bone broth the foundation, egg shell powder the reinforcement, and grass-fed butter the mortar.
If you eat like your great-grandmother, your bones will last longer than the pyramids.”

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Longevity – Eating Italian

There’s a small village in Italy where 300 of its residents are over 100 years old. For the first time, residents are letting scientists research why their life span is so long.

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KELLY MCEVERS, HOST:

Researchers think they might have found the secret to living a long and happy life, and it lies in a southern Italian village along the Mediterranean. It’s called Acciaroli. About a third of the people who live there – roughly 300 – are more than 100 years old.

ALAN MAISEL: Out of those ones that are over 100, we’re not sure exactly, but we think about 20 percent have reached 110 years of age.

AUDIE CORNISH, HOST:

That’s Dr. Alan Maisel. He’s a cardiologist at the University of California, San Diego School of Medicine. He’s part of a joint U.S.-Italian research team launching a long-term study of the centenarians of Acciaroli. They want to figure out why so many of them are living so long.

MCEVERS: Maisel has traveled to the village and says people there don’t seem to be trying very hard to stay healthy.

MAISEL: What shocked me is that I don’t see people jogging. I do not see people in active exercise classes. I don’t see them swimming laps in the ocean.

MCEVERS: In fact, he says, many of the elderly residents of Acciaroli are smokers and overweight.

CORNISH: How can that be? Well, Maisel suspects it’s a combination of good genes and good diet.

MAISEL: Everybody ate anchovies. Now, you know, I actually like anchovies on my Caesar salad, but I never thought they would help me live to be 110. But they seem to eat it with every meal.

CORNISH: And another big part of their diet…

MAISEL: Also, every meal they have the plant rosemary in almost everything they cook with. Whatever form they put it in has been shown in scientific studies to reduce cognitive and prevent cognitive dysfunction and some aging.

MCEVERS: Add to this a glass of good, Italian wine and a heavy dash of leisure…

MAISEL: In the evenings, in the late afternoon, they’re all sitting around the cantinas, the restaurants. They’re having some wine, some coffee. They’re relaxed.

CORNISH: Over the next six months, Maisel and his research team will analyze every aspect of the lives of this group collecting blood samples, tracking genealogy and monitoring exercise. As for Maisel, he has a personal goal for his next visit to the village.

MAISEL: I want to find the oldest person, and I want to have a drink with them. And then I want to – as they said in “When Harry Met Sally” – I’ll have what they’re having.

MCEVERS: Us, too.

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