Follow This Simple Rule For A HEALTHY DIET
Summary
TLDRIn 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
🍽️ 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.
🌟 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.
🥗 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.
Mindmap
Keywords
💡Nutrition
💡Macros
💡Food Intolerances
💡Gut Inflammation
💡Leaky Gut Syndrome
💡Micronutrients
💡Intuitive Eating
💡Cognitive Performance
💡Inflammation
💡Dietary Rotation
💡Homeostasis
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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