My July 4th Dinner Strategy (Sleep Hack Included)

If you’re planning a July 4th cookout, here’s what I’ve got lined up…

1. My go-to burger (with hidden organ meats)
I keep it simple:

• Bison—or Force of Nature’s ancestral blend if I want organs without cooking organs*
• 2 tsp salt
• Black pepper
• Chopped red onion
• 1–2 tbsp ketchup
• Splash of Worcestershire

Mix by hand. Form a ball, then flatten. Add a slice of firm sheep cheese in the middle of the patty—not on top. Bison meat cooks slower than beef and can dry out if overcooked. Hiding the cheese inside lets you keep the center warm and juicy while just cooking the outside. You still get melty cheese—without overdoing the meat. Don’t use American cheese because t’s too floppy. Be sure to use a hard cheese—my favorite is sheep cheese. Build the patty around it. Grill and top with red onion. I use Ezekiel English muffins instead of buns.

*Why the ancestral blend?
It’s one of the easiest ways to get nutrient-dense organ meats:

• Vitamin A – boosts saliva production
• K2 – directs calcium into teeth, not arteries
• Iron & Zinc – support gum healing and inflammation

2. Digestive Enzymes
One of the biggest changes after 40 is that you stop making as many digestive enzymes. Stomach acid drops, motility slows, and even high-quality food doesn’t break down as well. That means fewer amino acids—especially tryptophan, which your gut uses to make melatonin. Poor digestion = poor sleep. I saw it in my Oura ring scores, and in how I felt waking up. Now I take MassZymes with my last meal (usually around 6:30 PM). It helps me digest protein better and sleep through the night. My wife keeps a bottle in her purse for restaurant meals—helps with hidden dairy and the seed oils that even fancy places use.

➝ Get MassZymes here — use code ATD10 for an extra 10% off

3. Sweet potato fries (a Burhenne staple)
Slice sweet potatoes into wedges.
Toss with:

• Avocado oil
• Salt
• Pepper
• Garlic powder
• Paprika
• Pinch of chili flakes

Roast at 425°F until crispy. You get blood sugar stability and a dose of resistant starch. These are a real crowd pleaser!

4. Primal Kitchen ketchup
No corn syrup. No fake red. We keep this stocked for the grandkids. Better for the oral microbiome too: less sugar, fewer additives.

5. Bitter greens salad
Pairs perfectly with the burger, and supports both your oral and gut microbiome. It’s cold, crunchy, and cuts through heavier food—perfect alongside a burger and fries:
1) Chop up endive, frisée, arugula, and radicchio into bite-sized pieces.
2) Stuff them into a Ziploc bag with a generous pour of olive oil
3) Seal, squish, and refrigerate to cool and coat evenly
4) Toss into a bowl and add roasted walnuts or candied pecans
5) Top with thin slices of aged provolone or blue cheese

The bitter greens feed the right microbes, and the fat-soluble nutrients in the cheese and nuts make it all more absorbable. It’s one of the easiest ways to boost your oral microbiome.

Reply and tell me what you’re making—I always learn something new from you.

–Mark