Follow This Simple Rule For A HEALTHY DIET

Summary

In this informative discussion, the topic of nutritional consistency versus variety is explored. The speaker emphasizes the benefits of rotating food sources to prevent potential food intolerances and to better understand how different diets affect the body. They explain how slight gut inflammation can lead to 'leaky gut syndrome,' potentially causing immune reactions to frequently consumed foods. The conversation also touches on the importance of micronutrient diversity and how it can impact overall health and well-being, advocating for an intuitive eating approach that adapts to individual needs and circumstances.

Takeaways

• 🍽️ Eating the same foods every day can lead to a loss of touch with how the body feels when consuming different foods.
• 🔍 Trying different diets can help individuals understand how their bodies react to various macronutrient ratios and food sources.
• 🚫 Eating the same foods repeatedly may result in developing food intolerances due to mild immune reactions from overexposure.
• 🌱 Wellness professionals advocate for rotating foods to prevent potential immune responses from long-term consumption of the same items.
• 🤔 Clients are encouraged to pay attention to how they feel when trying new diets to better understand their body's needs and preferences.
• 🏋️ Adjusting diet based on specific activities, such as travel or workouts, can optimize performance and recovery.
• 🛑 Recognizing the signs of food intolerance, such as bloating or fatigue, can lead to dietary changes that improve overall well-being.
• 🔄 Rotating diets can help identify foods that may be causing subtle inflammation or other issues, leading to better health outcomes.
• 🌟 Consistent tracking of macros and diet has positioned the caller to effectively experiment with and understand the impact of different dietary approaches.
• 🌱 Seasonal eating aligns with natural nutrient availability and can support health by providing the right nutrients for different times of the year.
• 🥗 Rotating food choices can also help ensure a diverse intake of micronutrients, which may be lacking even when macronutrient goals are met.

Q & A

What is the main topic of the discussion in the transcript?

The main topic of the discussion is the benefits of varying one's diet versus maintaining a consistent eating routine, with a focus on macronutrient balance and potential food intolerances.

Why might someone want to change their nutrition plan?

Someone might want to change their nutrition plan to better understand how their body responds to different macronutrient ratios, to potentially avoid developing food intolerances, and to adapt to different life situations or goals.

What is the recommended macronutrient ratio that the caller has been following?

The caller has been following a macronutrient ratio of 40% protein, 30% carbohydrates, and 30% fat.

What is one potential issue with eating the same foods every day?

One potential issue with eating the same foods every day is the development of food intolerances due to the body's immune system reacting to the constant intake of the same substances.

What is the term used to describe the condition where the gut allows substances to pass through that shouldn't?

The term used to describe this condition is 'leaky gut syndrome,' also known medically as 'intestinal wall hyperpermeability.'

Why might someone feel bloated even though they are eating what they believe is a suitable diet?

Someone might feel bloated due to a food intolerance developed from eating the same foods regularly, which can cause a subtle immune response and inflammation in the gut.

What is the concept of 'intuitive eating' mentioned in the transcript?

Intuitive eating is the practice of listening to one's body's signals and adjusting food intake based on how different foods make them feel, rather than strictly adhering to a set diet plan.

How can rotating foods in one's diet potentially benefit health?

Rotating foods can potentially benefit health by providing a broader range of nutrients, reducing the risk of developing food intolerances, and allowing the body to better adapt to different physiological needs and life situations.

What is the role of micronutrients in the context of the discussion?

Micronutrients play a crucial role as they are essential for various bodily functions. Eating a varied diet ensures that one gets a wide range of micronutrients, which can help prevent deficiencies and support overall health.

What advice is given to someone who has been consistent with their diet and wants to explore different dietary approaches?

The advice given is to start manipulating and playing with the diet while paying close attention to how different foods affect their body and performance, using this information to make informed dietary choices that align with their goals and lifestyle.

Outlines

00:00

🍽️ Nutritional Routines and Variety

The first paragraph discusses the benefits of varying one's diet rather than sticking to the same foods daily. The speaker, Andrea from Indiana, has been monitoring her macros for six years and follows a 40-30-30 protein-carb-fat diet. She inquires about the advantages of changing macro percentages or protein types. The response highlights the importance of listening to the body's signals and trying different diets to gauge their effects on cognitive performance, gym performance, inflammation, recovery, and digestion. It also mentions the potential development of food intolerances from repetitive eating, a concept supported by wellness professionals like Paul Chek. The idea of rotating foods to prevent immune reactions is advocated, and the value of changing diets based on daily needs, such as travel or workout types, is explored.

05:02

🌟 Intuitive Eating and Food Intolerances

The second paragraph delves into the concept of intuitive eating, emphasizing the importance of paying attention to how one feels when changing dietary habits. It suggests that having a consistent macro tracking routine, like Andrea's, is beneficial for identifying how different eating styles affect one's body. The discussion includes the revelation that eating the same foods can lead to developing intolerances, as the body may mount an immune response to常吃 foods, causing bloating and other issues. The paragraph encourages experimenting with different foods, such as incorporating more fish and ground beef, to observe changes in how one feels and to potentially alleviate unnoticed food-related discomfort.

10:02

🥗 Micronutrient Variety and Seasonal Eating

The third paragraph focuses on the importance of micronutrient variety in one's diet. It points out that even if someone eats good foods that fit their macro profile, they may still be lacking in various micronutrients, leading to cravings or low energy levels. The speaker suggests that rotating foods can help address these micronutrient deficiencies, resulting in an improved feeling of well-being. Additionally, the paragraph touches on the idea of eating seasonally, following nature's pattern of providing nutrients that are beneficial for specific times of the year. The concept of 'leaky gut syndrome' or intestinal wall hyperpermeability is introduced as a potential cause of food intolerances, where the gut's junctions become leaky due to inflammation, allowing food particles to pass through and trigger immune responses.

Keywords

💡Nutrition

Nutrition refers to the process by which organisms consume and utilize food substances to maintain life. In the video, nutrition is a central theme as it discusses the importance of macronutrient balance and how varying one's diet can impact health and performance. The script mentions a '40 protein 30 carb 30 fat diet' as an example of a nutritional plan.

💡Macros

Macros, short for macronutrients, are nutrients that the body needs in relatively large amounts, including carbohydrates, proteins, and fats. The script discusses how the individual has been tracking their macros for six years, indicating the significance of macronutrient balance in their dietary routine.

💡Food Intolerances

Food intolerances are non-allergic reactions to certain foods that can cause symptoms such as bloating, discomfort, or headaches. The script suggests that eating the same foods repeatedly could potentially lead to developing food intolerances, as the body may start to react to foods that are consumed too frequently.

💡Gut Inflammation

Gut inflammation refers to the irritation or swelling of the lining of the gastrointestinal tract. The video explains that repeated consumption of the same foods might cause inflammation, which could lead to 'leaky gut syndrome' or 'intestinal wall hyperpermeability,' where food particles can pass through the gut wall and trigger immune responses.

💡Leaky Gut Syndrome

Leaky gut syndrome, also known as increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged, allowing undigested food particles, toxic waste products, and bacteria to 'leak' through the gut wall. The script uses this term to illustrate a potential consequence of consuming the same foods regularly, which can lead to immune reactions.

💡Micronutrients

Micronutrients are vitamins, minerals, and other compounds needed by the body in smaller quantities for various functions, including growth and immune function. The script points out that eating the same foods can lead to a lack of diverse micronutrients, which might cause the body to crave certain nutrients and feel better when they are introduced into the diet.

💡Intuitive Eating

Intuitive eating is an approach to food that promotes listening to the body's hunger and satiety cues, rather than following strict diet rules. The video suggests that after establishing a consistent nutritional routine, one can transition to intuitive eating by paying attention to how different foods affect their body and adjusting their diet accordingly.

💡Cognitive Performance

Cognitive performance refers to the efficiency of cognitive processes such as memory, attention, and decision-making. The script mentions that changing one's diet, particularly carbohydrate intake, can affect cognitive performance, indicating the importance of diet in brain function.

💡Inflammation

Inflammation is the body's response to harmful stimuli, including damaged cells or irritants. In the context of the video, it is suggested that changing protein sources or adjusting diet can affect inflammation levels in the body, which can impact recovery and overall health.

💡Dietary Rotation

Dietary rotation involves changing the types of foods consumed on a regular basis to avoid overconsumption of the same items and to introduce a variety of nutrients. The video advocates for this practice to prevent potential food intolerances and to better understand how different foods affect the body.

💡Homeostasis

Homeostasis is the body's ability to maintain a stable internal environment despite changes in external conditions. The script refers to finding one's homeostasis in terms of diet, suggesting that understanding what works best for an individual's body is crucial before making changes to their nutritional routine.

Highlights

The importance of varying your nutrition plan beyond just calorie intake to include macro percentages and types of proteins.

The value of changing up your diet to better understand how your body responds to different foods and nutrients.

How eating the same foods repeatedly could lead to developing food intolerances due to gut inflammation.

The concept of 'leaky gut syndrome' and its impact on food intolerances and immune responses.

Wellness professionals advocating for rotating foods to prevent potential immune reactions to常吃 foods.

The benefits of experimenting with different diets to identify personal preferences and optimal performance.

Adjusting diet based on specific activities such as travel, cognitive performance, and workout intensity.

The idea of intuitive eating and how it relates to understanding your body's response to different dietary changes.

The advantage of having a consistent macro tracking routine to better measure the effects of dietary changes.

How slight changes in diet can lead to noticeable improvements in sleep, digestion, and energy levels.

The potential for developing intolerances to favorite foods and the benefits of removing and reintroducing them.

The role of micronutrients in overall health and the importance of dietary variety to ensure adequate intake.

The idea of eating seasonally to align with nature's provision of nutrients for different times of the year.

The mental simplicity of maintaining a consistent dietary regimen versus the complexity of rotating foods.

The impact of dietary changes on cravings and how they can be managed by adjusting macronutrient intake.

The process of identifying and adjusting diet based on individual body responses and life context.

The importance of paying attention to how your body feels with different foods as part of a broader understanding of nutrition.

Transcripts

foreign

is it better to eat the same foods every

day or to switch it up watch this our

next color is Andrea from Indiana Andrea

how can we help you

hi uh thanks for taking my question

today I've been listening to you guys

for a while and really enjoy the content

uh also I recently got the RGB bundle

which I'm digging so again thanks Tom

you guys are doing great work awesome

thank you so my question is regarding

nutrition

um I've been checking my macros for

about six years and for the majority of

it I generally followed a 40 protein 30

carb 30 fat diet

um and I'm very routine based uh so I

eat pretty much the same thing every day

except for occasional vacations and

holidays um and so I'm just curious if

there's any advantage to changing up

your nutrition plan outside of changing

the amount of calories so more like in

terms of macro percentages or types of

proteins oh absolutely great great

question yes the answer is yes uh

they're they're definitely is values a

couple places where you'll find Value

one is in learning how to read the

signals because when you get so caught

in a routine of eating in a particular

way you tend to lose touch with how your

body feels eating other things okay

that's potentially so I see value in

people trying different diets to see wow

when I go really low carb I notice

improvements in my cognitive performance

or when I bump my carbs I have uh better

performance in the gym or when I switch

protein sources uh from let's say you

know Turkey to ground beef or to fish I

notice more or less inflammation or

better recovery or better digestion so

there's that there's also

um potential you could potentially be

developing food intolerances from eating

the same things over and over again

so let's say you have a little bit of

gut inflammation

um that could cause proteins or amino

acids to leak through the gut and you

could create some kind of mild

immune reactions to the types of foods

that you eat this is why you'll see

people with gut issues when they do gut

testing or intolerance testing they'll

find that all the things that they eat

they're intolerant to what's because

they eat them all the time so their

bodies now develop kind of this immune

response to those types of things so

Wellness professionals are experts or

people like Paul check who I would

consider to be the Godfather of the

wellness space Advocates rotating Foods

specifically just for that reason so

those are two big reasons why I would I

would say it's it's a good idea to

rotate through those things you know I

used to love to take my clients through

like all all popular diets and then as

we go through that process I'd be

constantly questioning them like you

know what do you feel and what do you

like about this or what do you don't

like and because I think in our in a in

in the context of your life you know not

always being exactly the same I tend to

like to eat different ways based off of

my situation so you know you you I

incorporate intermittent fasting

sometimes I incorporate a higher fat

diet sometimes sometimes I go high carb

low and so as you get to rotate through

these different diets you start to go oh

you know what like I don't have to be

eating this way exactly the same all the

time I find Value in you know changing

the diet up today because I'm going to

be flying all day long or I'm not going

to have access to a lot of things so I'm

gonna or I know that when I eat with

more carbs I tend to crave more foods

and so when I'm trying to suppress my

Cravings I'm going to try you know a

higher fat higher protein like so

there's there's a lot of value in doing

this aside from also just you know like

Sal said with potentially eliminating

foods that you could have an intolerance

to that you don't realize yeah I do want

to give you credit though I think as

trainers we try to get our clients into

the phase where you're in in terms of

like understanding your body on that

level of like what works and you know

where your homeostasis is in terms of

like what uh you know your your meals

consist of that works best but now you

know after being there for so many years

to be able to optimize that and kind of

go Venture in these other directions

because there are you know

um diets that that that lend better

towards different benefits and so to be

able to kind of you know maybe introduce

something different for uh you know

brain function health and all that and

then come back and and get back to your

regular routine I think you know there's

there's there's got to be some benefit

to that yeah I'll tell you what like

I'll give you an example address if I

know

that I'm going to be on some big

podcasts and I'm traveling I will eat a

particular way to that I've identified

for myself that maximizes my sharpness

my cognitive performance if I know I'm

going to have a particular type of

workout and or I want to hit a PR then

my diet will change based on that if my

sleep is off if my digestion is in a

particular way then I'll adjust my diet

in those ways so basically what you're

doing is you're taking you're getting a

much more broad whole picture of how

your body is affected by different foods

so when you do change to something else

pay attention to how you feel don't

marry it just pay attention to how you

feel and then you know throughout the

your entire life you'll get a better

idea of how to eat based off of the

context of your life and your goals and

kind of what you're looking to

accomplish it's a really cool place to

be when you do it that way that's kind

of the route towards like what you know

what I would you know for Loosely Define

as intuitive eating especially since

you've been very consistent with and you

really have got your your Macros dialed

and you've been doing this for a long

time so it's it's easier for someone

like you to measure how these these

different ways of eating is affecting

you versus somebody who never eats

consistently at all a certain way yeah

it's hard for that person to pinpoint oh

wow when I do increase this I really

notice the difference in my sleep for

some of the things South song so it's

actually like Justin said you're you're

in a great place because you've built

this consistency of tracking and paying

attention so now to start to manipulate

and play with that like you're the

perfect client to really make them

become more aware of of you know how

they're eating in intuitively

yeah that's awesome I didn't realize

that you could actually develop

intolerances just by eating the same

thing so I'd be curious to find out and

what I think I'll do is just

throw it on a 180 like I eat a lot of

eggs I eat a lot of ground turkey and so

maybe filtering in a lot more fish and

uh ground beef and just see how I feel

so along those lines it's actually

almost always that it's very common and

it's and it's almost always the favorite

food yes that we wouldn't you wouldn't

think

so that's I think that's one of the most

interesting things there's many been

many times where I've had clients who

didn't realize that the food they eat

every single day that they thought

agreed with them didn't so much you know

there was like this thing like well you

know I have a client who'd be like

yeah you know I just I always feel like

I have this little bit of a pooch or I

just unless I'm waking up first thing in

the morning my stomach's flat in the

morning but then I just feel like I'm

bloated kind of all day but not real bad

but just kind of and then all of a

sudden we change a food that was a

favorite food or a food they eat every

single day out of there and they're like

oh my God I feel so much leaner it's

like well we didn't lose a bunch of body

fat in three days but what we did was we

eliminated something that maybe your

your body and it doesn't have to be a

massive reaction sometimes it's very

subtle like that but then they see a

difference and and the way they look can

feel

yeah awesome

much you got it thanks for calling in

yeah to go a little deeper into that for

people who are like huh how does that

work like why why does that make sense

so

um when you have slight gut inflammation

which can be caused by lots of different

things lots of stress over exercise lack

of sleep hormone changes whatever the

gut is affected by almost everything

when you have a little bit of

inflammation in the gut the Junctions in

the in the wall of the gut you get a

little bit of spacing between them and

they become leaky this is the term leaky

gut syndrome right the medical term now

is uh intestinal wall hyper permeability

I think is what they'll say and so when

you have a little bit of space there

then when you eat Foods or you know

amino acids particles whatever markers

of the foods that you eat can go through

the gut when they're not supposed to and

when your body sees that it identifies

it oftentimes it creates an immune

response it's like it's it's like it's

like an Invader it's like a call to Arms

it doesn't have to be a big reaction to

be a very minor reaction and you can

almost get used to this reaction and not

realize that the food that you're eating

is causing this until you remove it and

then all of a sudden you feel less

bloated more energy just generally

better so this is why the foods you eat

all the time are typically the ones that

you'll develop in a tolerance because of

the ones that your body is is mounting

this reaction to so switching them out

allows your body to get kind of give it

a break it brings inflammation back down

and then you can reintroduce those Foods

again yeah I always I always thought it

was a good idea to rotate food anyway

and like I always like the idea of

trying to to go with what's in season in

terms of like because nature just has

this way of providing the right types of

nutrients for uh certain Seasons where

you don't get a lot of sun or yeah you

know like there's a lot of like colds

and viruses out there and like things to

combat that so uh to kind of Follow That

natural pattern I think is something to

consider but it is a lot uh more

mentally uh simplistic to to keep this

kind of regimen of what works well

there's also uh micronutrients and

eating the same food if you eat even if

they're good foods and they fit your

macro profile you're eating the same

kind of micronutrients all the time and

there's benefits to lots of different

micronutrients and so what you might

find is that you're you're not and that

it's not enough to make you fat or not

be able to build muscle or whatever like

that but you're feeling it yeah your

body may be craving and needing it

because you are low in it and you don't

even realize you're low and you don't

think you're doing something wrong or

bad because your Macros are in line and

simply by rotating to that food and

getting something else introduced in

there you pick those micronutrients up

and then all of a sudden you go oh my

God I feel a little bit better that's

weird my macros are the same I'm not do

I'm doing the same training exercise oh

well maybe you were lacking in these

micronutrients because you ate X Y and Z

all the time and you needed this and now

you got it and so you feel different

foreign

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