Bio Individuality
Welcome to our blog, where we're venturing into the fascinating world of personalized nutrition and wellness. Here, we're shedding light on the concept of bio-individuality, a notion that challenges the one-size-fits-all approach to health. In a landscape inundated with generic dietary advice, it's crucial to recognize that each of us is biochemically unique, with our own set of genetic predispositions, lifestyle factors, and nutritional needs.
Throughout this blog, we'll explore the intricacies of bio-individuality, uncovering the latest research, debunking myths, and providing practical insights to help you navigate your personal health journey. From understanding how different foods affect your body to exploring holistic approaches to well-being, our goal is to empower you with the knowledge and tools to make informed decisions about your health.
Bespoke dieting
There isn’t ONE way of eating healthy
“Opt for fat-free!” “Fats are essential for your health!”
“Artificial sweeteners are a healthy alternative to sugar!”
“Artificial sweeteners disrupt your gut health.”
“Eggs are bad for your cholesterol.”
“Eggs are a superfood!”
“Keto helped me lose 45 pounds!”
“Keto made me feel bloated and tired.”
When it comes to dieting and ‘healthy eating,’ we’ve received countless mixed messages over the years, leaving our society confused, frustrated, and disheartened.
We've spoken with numerous people who have followed “healthy eating” guidelines without achieving their desired results—they're not losing weight, feeling more energized, or experiencing mood improvements—and they feel like it's their fault.
In reality, most of us lack the tools to understand what our bodies are telling us. We base our diets on headlines and articles without considering our unique biological needs.
Optimal dietary changes depend on factors like age, constitution, gender, size, lifestyle, and ancestry. Our nutritional requirements and food sensitivities evolve throughout different life stages. For example, a 14-year-old with soccer practice three times a week will need a different diet than a 30-something with a desk job.
Together, we'll explore how to establish a foundation for healthy eating by tuning in to your body's needs.
Can you think of any foods that your body disagrees with?
Know your body
How to determine what works for you
Creating a bio-individualized diet requires some detective work, particularly in understanding how you react to specific foods. Keeping a log or journal of what you eat and how those foods make you feel is a great way to start. Over time, patterns will emerge, revealing which foods fuel you and which ones don’t serve you.
For example, you might find that you feel your best after eating a warm meal filled with cooked vegetables or a completely raw salad. You might notice that apples cause bloating or that salty foods give you headaches.
Often, we don't realize how poorly we're feeling until we take the time to reflect on it. Make it a habit to check in with yourself throughout the day and perform a quick self-analysis. Ask yourself:
Does my stomach feel settled?
Do I feel bloated or gassy?
Are my bowels moving regularly? Am I constipated? Have I had diarrhea today?
How are my energy levels? Are they consistent throughout the day?
How is my mood? Do I feel anxious, emotional, or depressed?
Understanding the immense effect food has on overall well-being can be challenging, but regular self-analysis can make this connection clear. If you need help determining the duration or specifics of keeping a food journal, assistance is available.
Getting your greens
Focus on veggies
Regardless of your bio-individual dietary needs, one rule we can all benefit from is to eat more vegetables! Dark leafy greens are generally easy to digest (especially when cooked), affordable, and versatile. If certain vegetables cause issues, try preparing them differently.
For example, some people can only digest the crown of broccoli, not the stems. Raw kale might make you gassy, but a quick sauté in garlic and oil could be just fine. If raw salads don't agree with you, try roasting root vegetables like carrots and fennel, then dress and toss them as you would a salad.
A helpful tip: aim to fill half of your plate with vegetables. While this may sound daunting, especially if you grew up on meat and potatoes, a little experimentation and new spices can make plant-based dishes enjoyable.
Here’s a cooking tip: the trifecta of a good dish includes fat, salt, and acid. Not a fan of Brussels sprouts? Try sautéing them with ghee (clarified butter, which is lactose-free), a pinch of salt, and some lemon juice or apple cider vinegar. You might be surprised by how much you enjoy them!
Once you find the vegetables that taste good and make you feel good, filling half your plate with them won't seem like such a challenge.
Beware of sugar
Understand what sugar does to your body
Our bodies are naturally inclined to crave sugar, which is abundant in nature—from berries and watermelon to squash and honey. While sugar provides energy, excessive consumption can lead to fat storage, diabetes, and obesity. Understanding how sugar, both natural and artificial, affects your body is a key aspect of bio-individuality.
Some people experience no adverse effects from occasionally drinking diet soda, while others might have digestive issues from aspartame. A diabetic might appreciate a birthday cake made with an erythritol-based sugar substitute, but another person might suffer severe cramps from a small slice.
Even foods generally considered healthy might not suit everyone. The fructans (a type of sugar) in an apple might cause bloating, and eating too much avocado might upset your stomach. Embracing bio-individuality involves recognizing that not all "healthy" foods are healthy for you.
To manage sugar intake effectively:
Limit refined sugars as much as possible.
Opt for whole fruits, honey, maple syrup, or other naturally occurring sugars.
Read nutrition labels to spot hidden sugars in foods like salad dressings, yogurt, juice, and condiments.
An elimination diet can help identify how different foods affect your body. By reintroducing foods gradually, you can better understand your unique dietary needs and decide how to proceed.
Are all fats bad?
Know your fats
Despite what you may have heard, fat is essential for the health of our brain, heart, and nervous system—but the type of fat is important. Trans fats, found in many processed foods, should be avoided due to their links to inflammation, insulin resistance, and heart disease. While saturated fats should be limited, monounsaturated and polyunsaturated fats are beneficial and should be included in your diet. Understanding your bio-individual needs for fat consumption is crucial, so consult your healthcare provider for personalized advice.
Trans fats should be avoided, as they are linked to inflammation, insulin resistance, and heart disease. These fats are a byproduct of hydrogenation, a process that turns oils into solids to increase shelf life. Trans fats are commonly found in processed foods designed to last a long time.
Saturated fats should be limited. These fats are solid at room temperature but become liquid when heated, like bacon fat, ghee, and coconut oil.
Monounsaturated and polyunsaturated fats are beneficial fats that remain liquid at room temperature. Common sources of monounsaturated fats include nuts, seeds, and avocados, while sunflower and olive oils are rich in polyunsaturated fats. Omega-3 fatty acids, another form of polyunsaturated fats, are also highly beneficial.
As a bio-individual, it's crucial to understand your specific needs regarding fat consumption. Consult your healthcare provider about genetic predispositions, current cholesterol levels, blood pressure, and other factors that may influence how your body metabolizes fat.
Getting your protein
Finding protein in every diet
Protein is a crucial nutrient essential for maintaining muscle mass, supporting metabolic functions, and ensuring overall health. Contrary to popular belief, obtaining sufficient protein does not necessitate consuming meat, which is encouraging news for those who opt for a plant-based diet or feel better avoiding animal products. A variety of plant-based sources can provide all the protein needed to maintain a healthy lifestyle. Let's explore how different dietary choices can meet protein requirements.
Vegans: For those following a vegan diet, nuts, seeds, and legumes are excellent sources of protein. Quinoa, lentils, nuts, and chia seeds are particularly beneficial and can be easily incorporated into meals.
Vegetarians: Vegetarians can include the same foods as vegans but also benefit from adding yogurt, eggs, and, for pescetarians, fish. These additional sources can help diversify and enrich protein intake.
Raw Food Diet: A raw diet can be more challenging but still provides ample protein options. Raw nuts, seeds, and nut butters are essential staples. A smoothie made with greens, nut butter, chia seeds, and frozen fruit can be a protein-rich, satisfying treat.
Feeding your gut
Eating to keep your gut happy
A majority of Americans live with digestive issues, which is concerning because the gut is connected to nearly every system and organ in our body. The way we treat our gut significantly impacts overall health. An imbalanced gut has been linked to chronic diseases such as obesity, diabetes, heart disease, and Crohn's disease. Signs of an imbalanced gut include:
Headaches
Mood swings
Fatigue
Depression and/or anxiety
Digestive issues, like gas or bloating
Suppressed immunity or autoimmune disorders
Skin problems, like eczema
Food allergies or sensitivities
A healthy gut responds differently to foods than an imbalanced gut, which means your bio-individualized diet must cater to your gut's specific needs. There is no pill that will 'heal' your gut, but steps can be taken to support its health.
As a Health Coach, guidance is available to help minimize symptoms, recognize patterns, and change behaviors, creating a sustainable plan to support gut health and get overall health back on track.
Which diet is right for you?
There are over 100 dietary theories, which one is right for you?
Understanding the importance of going beyond USDA government guidelines is essential for finding a diet plan that fits your unique needs. If you have ever felt overwhelmed, frustrated, or confused about creating a diet that works for you, help is available.
Investigating one's bio-individuality is a process that takes time, but with the right tools and guidance, it can transform your life. Even if you feel like you've tried every diet out there, there are still many options to explore. Fine-tuning a diet to cater to your bio-individuality involves exploring theories and practices that may not yet be mainstream but have proven effective for many people.
Accessing this world of knowledge can open up new possibilities for your health and well-being.
Thank you for joining us on this journey through the fascinating realm of bio-individuality. Remember, your health is not a one-size-fits-all equation, but a personalized journey that deserves attention, exploration, and understanding. As you continue on your path to optimal well-being, may you embrace the power of tuning into your body's needs and unlocking the secrets of your bio-individuality. Until next time, stay curious, stay informed, and stay true to yourself.
Let's schedule a time to chat and explore how we can collaborate on a plan to help you feel better. Your well-being is important, and together, we can work towards finding strategies and solutions that align with your needs and goals.
