The foundation
Nutrition science is complex and, in practice, highly personal. Still, I believe there's a fundamental approach that suits human physiology and optimal health.
The body thrives when every cell gets its building blocks: essential nutrients like amino acids and fatty acids for structure, vitamins and minerals as cofactors for specific reactions, and a network of specialized nutrients, such as phytonutrients and how they support the microbiome, that become keystones for overall health.
There is no best diet for everyone
Your nutrition should be built around your lifestyle, training, stress, genetics and the current state of your body. Every person, goal and life circumstance brings its own considerations. That's why there's no best diet for everyone, and there never will be.
Mono diets like vegan or carnivore can benefit some people depending on genetics, lifestyle, timeline, adherence and moral reasons, but they aren't healthier for every person.
A good general rule: in a calorie deficit, your body can handle more sub-optimal choices. In a calorie surplus, it tolerates them poorly and starts to show signs of metabolic dysfunction like stored fat and inflammation.
Nothing is perfect. We find what works for you right now. One thing we know for sure: movement makes your body a better environment for the food you eat to do its job.
5 nutrition principles
1. Choose the highest quality food you can find
Quality means free of toxins, pesticides and food chemicals, grown in natural environments (local when possible) and as close to its natural state as possible. The more processed a food is, the less of it you should eat.
2. Diversify your micronutrients
Fresh fruit and vegetables, fermented foods, nuts and tubers. Not every plant is good for you in large amounts, and cooking matters.
3. Eat 1 g of protein per pound of body weight
From high quality sources: animals raised without stress and fed what they're meant to eat, like grass and shrubs rather than feedlot corn and soy. I'm not against corn or soy fed meat; it helps farmers and feeds more people.
4. Try a time-restricted eating window
Eating within a fixed window has been shown to help nutrient sensitivity, inflammation, fat loss, longevity, focus and energy. Start by cutting two hours from each end of your day: no food for the first and last two hours. It changes your relationship with hunger. Learn to be okay with being hungry, and skip mindless snacking between meals.
5. The state your body is in matters almost as much as the food
Food eaten while stressed, anxious, tired or overwhelmed won't digest or absorb well, whatever its quality. Slow down, breathe, be grateful and chew well. It might be the best nutrition advice you'll get.
For nutrition consultations, reach out to Coach Johngie: coachjohngie.rmbl@gmail.com