Cracking the Egg Code
Why Eggs Deserve Superfood Status
Hi TPW Fam,
Let’s talk eggs.
You’ve likely wandered into your grocery store, approached the refrigerated section, and found yourself frozen (pun intended) in front of the egg shelf, overwhelmed by choices. Cage-free. Organic. Pasture-raised. Free-range. Certified humane. Non-GMO. Dozens of labels, dozens of price points, and a lot of confusion.
So today, I want to break down what all of this actually means, why it matters, and how you can make a nourishing choice that aligns with your values and your budget.
The Egg Aisle Glossary Decoded:
Cage-Free
Living conditions: These chickens are not confined to cages, but they still live indoors in large, crowded barns with less than 1 square foot per bird.
Diet: Typically corn and soy-based feed.
Access to outdoors: None. Despite the name, "cage-free" does not mean happy hens pecking in the grass.
Free-Range
Living conditions: These chickens are given "access" to the outdoors — usually about 2 square feet.
Time outside: There’s no regulation requiring how long they go out. Sometimes a door is cracked open for a brief period.
Diet: Still mostly corn and soy.
Reality check: This label sounds nice, but often doesn’t deliver on the idyllic image it conjures.
Pasture-Raised
Living conditions: These are the happiest hens — with at least 108 square feet of outdoor space per chicken. They roam, forage, and scratch in actual pasture.
Diet: A mix of organic feed and bugs, grass, and worms from the land.
Shelter: They also have barn space to retreat to.
Best choice: This is as close to nature as we get in modern farming.
Gold star option: Organic pasture-raised
If you can swing it, this is the best choice. But if the price point makes you wince, simply choosing pasture-raised is still a win.
Credit to alittlelesstoxic on Instagram for originally breaking this down in such a helpful, no-nonsense way, she’s a great follow for real food lovers.
Eggs Are a Superfood
Eggs sometimes get a bad rap - but they are, in my opinion, one of the most nutrient-dense foods you can eat.
One egg provides:
Choline – crucial for brain and liver function
Vitamin B12 – key for energy and DNA health
Vitamin D – immune support and bone strength
Selenium – antioxidant support
High-quality protein – all nine essential amino acids
Healthy fats – to support hormones and brain health
In many ways, eating a whole egg is like eating a nature-made multivitamin — with the added bonus of being versatile, affordable, and delicious.
TL;DR - Which eggs should you buy?
🥇 Best: Organic pasture-raised
🥈 Great: Pasture-raised (even if not organic)
🥉 OK in a pinch: Free-range - but know the label isn’t all it’s cracked up to be
🚫 Skip: Regular cage-free or conventional eggs if possible
Do Eggs Raise Cholesterol? Let’s Clear This Up.
Eggs have been wrongly demonized for decades when it comes to cholesterol. The truth is, eating eggs and their yolks does not significantly raise blood cholesterol levels in most people.
Why?
Because your body is designed to tightly regulate cholesterol, it even has mechanisms to make more cholesterol if you do not intake adequate amounts from your diet. When you eat more cholesterol (ex; from eggs), your liver produces less of it to maintain balance.
If your cholesterol is high, the real question is: Why is your body overproducing or not clearing it efficiently?
This is when we need to look at:
Thyroid function - low thyroid slows cholesterol clearance
Liver health - the liver helps package and eliminate cholesterol
Inflammation and insulin resistance - these can skew lipid numbers too
Triglycerides, not cholesterol from food, are the marker most responsive to diet. High triglycerides often come from:
Too much sugar and processed carbs
Alcohol
Lack of movement
Poor blood sugar control
Eat the eggs. Prioritize nutrient-dense whole foods. And if your labs are off, dig deeper than diet and a statin prescription - food is just one piece of the puzzle.
If learning to read food labels, fuel your body with confidence, and upgrade your nutrition in a sustainable, realistic way is on your 2025 goals list, I’d love to help.
I currently have 2 spots open for my 1:1 coaching program.
We’ll go beyond macros and calories, and dive deep into what truly nourishes you - gut health, hormones, energy, metabolism, and more. You’ll get personalized protocols, lab testing support, accountability, and education that lasts a lifetime.
Let’s make your food work for you, not against you.
In good health,
Morgan
@three_pillars_wellness | tpwellness.org