[et_pb_section bb_built=”1″ admin_label=”Blog” _builder_version=”3.15″ custom_padding=”58.3px|0px|0|0px|false|false”][et_pb_row admin_label=”Blog” make_fullwidth=”on” use_custom_gutter=”on” gutter_width=”4″ custom_padding=”0|15px|0|15px|true|true” make_equal=”on” _builder_version=”3.15″ module_alignment=”center”][et_pb_column type=”2_3″][et_pb_post_title _builder_version=”3.15″ title_font=”Poppins||||||||” title_text_align=”center” title_font_size=”37px” meta_font=”||||||||” meta_text_align=”center” meta_font_size=”15px”]
[/et_pb_post_title][et_pb_text _builder_version=”3.19″]
Bio individuality. We are all unique and have individual biochemical needs. The specific nutrient needs for each individual vary and depends on their unique genetic makeup as well as
- Age
- Gender
- hormone status
- activity levels
- microbiome
- methylation (detoxification process)
- organ health
- environment
All of these factors change as we age so the “one size fits all” approach definitely doesn’t work as well as following one specific food plan for life doesn’t necessarily work for each individual either. Our response to different foods changes as our stress, activity level, exposure to chemicals and other factors change over time as life is a journey!
As I begin to dive deeper in learning about the microbiome with Kiran from Microbiome Labs, Ben Greenfield in our KION Coaching program, DNA FIT coaching program and next year- FDN (functional diagnostic nutrition practitioner), we can personalize plans for each client with the right information. We can invest in our health (health is wealth!) by eating the right foods for our unique selves, getting tests done periodically, track our progress and adjust as needed. We can order labs with a practitioner or via direct labs (links at end of article) for blood, urine and saliva testing then test our microbiome via labs as VIOME. Our DNA can be tested (cheek swab of your saliva!) and other optional labs as food sensitivity and resting metabolic tests. We want to TEST then TWEAK and then TRACK every few months. Test …don’t guess! It is worth the investment to know what is going on inside of you and especially your microbiome!
I do believe that every practitioner and health coach agree on avoiding inflammatory and toxic foods as conventional animal products, processed food, refined sugars, vegetable oils, pesticides (eat organic when possible and avoid GMO food), and filtered water. As Sean Croxton says…JERF which means Just Eat Real Food! What is the amount of carbohydrates (unprocessed), natural fats, and clean protein depends on your ancestral and metabolic type as well as many other factors we will review? In Nutritional Therapy as a practitioner (NTP), our goal for clients is to balance the blood sugar to avoid any surges of insulin which will result in become a fat burner (and ketones) instead of a sugar burner. I love my clients to test their blood sugar and ketones as needed so they can figure out how many carbohydrates they can tolerate (KETO MOJO is what I use).
Universal dietary guidelines include eating by the season (avoid berries from Mexico in the winter if you live in Seattle!), adding more fasting (FEAST or FAMINE) as our ancestors did instead of constant eating throughout the day, and adding more essential fatty acids into our daily meals as we are so brainwashed to be scared of healthy fats as we were falsely taught that eating fat will make us fat as well as lead to heart disease (read the book ‘The BIG Fat Surprise’ by Nina to learn the truth). Make your meals taste even local and in season plants, herbs and spices then pick a clean (grass-fed, free-range and wild caught) protein with a health fat (avocados, egg yolk, ghee, grass-fed butter, olives and coconut oil). Learn more about ancestral eating by reading about Weston A. Price findings!
Common trends from traditional diets included:
- fresh, local and seasonal foods
- unprocessed sources of salt (minerals)
- sugar was from whole foods not fake processed and manufactured foods
- animal products were a part of the meal or a “condiment”
- spices were used for healing
- digestion was better as people ate slowly and ate to satiety
- meals were a part of the family or community – an event rather than rushed solo requirement
- fats were derived from natural sources as nuts, seeds and animal sources.
- More frequent spiritual and ritualistic fasting
With the data collected from DNAFIT and other genetic testing services (Ancestry DNA and 23andME), Genetics can help us create a unique approach to health and fitness coaching. Scientists have linked at least 38 different genetic markets to nutrient metabolism as well as markers for our fitness training. About five years ago, Dr. Keesha Ewers tested two genetic markers for me to help determine the root cause of my fatigue and weight gain including MTHFR. I didn’t pay attention to genetics back then as I didn’t think it was so accurate but now, I understand how important it is to put “all the pieces of the puzzle together” (as I say all the time!). I only methylate 60% of my MTHFR gene so I have more need for folate and B12 supplementation (injections or IV). That is major part of my energy metabolism!
Recently I uploaded my raw data from 23andME and next DNAFIT to get more information about my genetics then putting the data together with the info shared by Dr. Ben Lynch in his bestseller “DIRTY GENES”. Combine that information with my Nutritional Therapy functional evaluation monthly retest, updated labs and VIOME gut biome test then we are really creating a personalized plan. I can’t process a lot of saturated fats and risk for type two diabetes plus more information I am putting together with mentors. I love this stuff! Crazy.
Certain genetic markets can slow down or help absorption of nutrients- so I may need to consume more or less or specific foods to maximize my health especially as I want to improve my aging process and performance. Then we want to look at the health and diversity of our microbiome (listen to the many webinars by Kiran at www.microbiomelabs.com) by getting the correct stool test or with a company as www.viome.com/thewholeathlete -then adding supplements the created a positive response with a Nutritional Therapy Practitioner. For myself, I need more diversity and gut healing protocol as some of my labs were showing gut infection or some type of internal stress. The one cell thick gut wall lining needs some improvement to keep all of the “enemies” away from exiting the digestive system as well as improving the protective mucosal layer surrounding the gut wall lining. Instead of taking random supplements that we read about or a basic heavy dose multi-vitamin that we may not need- we can supplement the out of balance nutrients based on the combination of resources we discussed above. Don’t guess—but test as we are all unique and ever-changing bio-individuals!
Our digestion and metabolic health are also a key part of creating a health, nutrition and fitness program for an individual. As I discuss on my weekly podcast (THE WHOLE ATHLETE), Chronic stress impacts all areas of our health. When stress (internal and external sources), digestion is turned off! So, when we rush when eating a snack or meal, we often end up with digestion stress and problems! Also, when we are experiencing stress, and living life as a race every day, we increase our blood sugar levels – even if we are following a low carb-high fat eating plan! Blood sugar dysregulation is very common in our chronically busy and stressed society! Certain foods may increase your blood sugar if you have created a sensitivity to the food or intolerant to carbohydrates – even healthy natural sources. I suggest to clients to measure their glucose and sometimes ketones via testing kits as the KETO MOJO (on amazon).
As an ex-competitive long-distance triathlete, cyclist and runner, my nutrient needs have shifted as I switch to a healthier 30-45-minute workout sessions over the long-distance chronic cardio (partially due to health reasons as I do miss the longer workouts, but my body can’t tolerate it). Due to my change in activity level, my need for carbohydrates has decreased, (read more of my personal journey in my book LIFE IS NOT A RACE about carbs and racing) and recovery days have increased (aging up!). I prefer and thrive more on a lower carb-higher fat nutrition plan as well as intermittent overnight fasting. We are all unique individuals as we now know so what works for me isn’t going to be the exact plan that works for you! 
Even though I still think I am 35 years old and resent the “getting older” excuse, we do require more recovery sessions and supplementation as with Glutathione, B-12, minerals, essential fatty acids and Vitamin D. As I female, I should not eat the same as my husband, as men metabolize more carbohydrates for fuel and women tend to burn fat during exercise which I notice on our longer bike rides for sure! I don’t have to eat as frequently as he does that is for sure. Plus, women’s monthly hormone cycle will impact our ability to burn carbohydrates or fat (another book to read!).
Example of women’s cycle and metabolism:
- Follicular phase => increased estrogen and enhanced insulin sensitivity allow for women to eat more carbohydrates
- Luteal phase => rising progesterone allows women to use more fat as their preferred fuel source and insulin sensitivity is decreased thus reduce consumption of carbohydrates.
In my KION Coaching program with Ben Greenfield we discussed a lot about hormones, health and nutrition. Hormones make a major difference in the foods or more specifically the nutrients our bodies require! As for low thyroid individuals, you will do better with a little more carbohydrate but if you have excess androgen hormones then you will do best with less carbohydrates! For those with estrogen dominance, you should avoid alcohol and excessive sugar while increasing consumption of fibrous organic vegetables. If you have low T, testosterone, then you need to consume more healthy fats and slightly more calories.
In my Nutritional Therapy Practitioner program with www.nutritionaltherapyassociation.com, we learned in our detoxification module about methylation and now I am learning more about our genetic ability to methylate. Methylation is the primary processes in our cells used to alter gene expression based on our environmental input. It is the transfer of one carbon atom and three hydrogen atoms- creatine and phosphatidylcholine molecules. We need optimal methylation to regulate our brain, heart reproductive and liver health…which is really the main systems we need to operate at maximal level to continue thriving each day to the fullest! But as I mentioned earlier, MTHRF gene mutations, impact our ability to methylate at ideal levels for optimal health. As I shared, my MTHRF gene mutation causes me to under-methylate and increases my need for folate and B12 (though as I learned you need glutathione to absorb B12!). My body needs more foods as liver (yuck but trying tablets in disguise!) and more organic leafy vegetables each day (Athletic Greens plus one big salad or sautéed vegetables daily).
Another area for increased need to design health and nutrition programs based on the unique individual is our environment. If you listen to my THE WHOLE ATHLETE podcast interview with the expert in environmental chemicals and toxins, LARA ALDER, then you understand how the overwhelming amount of chemicals in our environment impacts our internal health, ability to lose weight and performance. Our lack of time outside in the sunshine also impacts our health and well-being- thus nutritional needs for vitamin D! Another environmental concern is the abundance of EMF exposure…electrical magnetic frequencies from our Wi-fi sources and “smart houses”.
My story that I shared in my book talked about how I went from a competitive age group triathlete top of my career to an exhausted sluggish overweight individual in a few months. Learn all about HPA-Axis dysregulation in my books, blog and podcast. Part of the “aftermath” of my “adrenal exhaustion” is a domino effect of my internal systems… as an over worked HPA Axis (hypothalamus-pituitary-adrenal glands) resulted in a sluggish liver detoxification, insulin resistance (pancreas), difficulty breaking down and absorbing fats (gallbladder) as well as stomach acid and hormone imbalances (low thyroid and low testosterone). I am a great example of how unique our nutrition needs are for optimal health and performance as well as the importance of Nutritional Therapy. I need more animal protein, but I don’t like eating most animal products – or seeing where it came from, but I try to “brain wash” myself as I feel better with more protein. My body has lots of deficiencies but instead of taking a load of random supplements, I work with another NTP (nutritional therapy practitioner) to determine the root cause of my main health concerns (fatigue, ability to lose weight and struggle to run without fatigue or increased heart rate) and to find the supplements that create a positive response in my body.
I prefer to do intermittent fasting by not eating after 6 or 7pm (depends on my work schedule) and not eating during my work with clients all morning so only eating one main larger meal in the afternoon works best for me …but how frequently you should eat and what should you eat IT DEPENDS. If your liver is overwhelmed and dysfunctional, you may do better with more frequent eating for more nutrients or if you have kidney dysfunction then you may require less protein.
In my Nutritional Therapy journey with mentors as Ben Greenfield in our KION Coaching program and Nutritional Therapy Practitioner group, biochemical and bio-individuality is essential to creating program programs that will help clients reach their health, nutrition and fitness goals. What is the “PERFECT DIET” for you? Find out by contacting myself or a KION Coach for coaching via www.debbiepotts.net.
Start eating real food as needed for your metabolic type and ancestral background while taking time to slow down and enjoy the journey of life! Learn more in my upcoming online The WHOLESTIC Method program to join our group transformation process. Get started by ordering your labs to test your unique self!
- viome.com/thewholeathlete
- directlabs.com/debbiepotts
- dnafit.com (mention thewholeathlete for 20% off)
- ancesytyDNA
- microbiomelabs.com/thewholeathlete
The WHOLESTIC Method Coach,
Debbie Potts
Contact me via www.debbiepotts.net for a consultation and to join my online THE WHOLESTIC METHOD coaching program.
Check out Kettle and Fire auto-ship for your daily dose of bone broth to help restore the gut, liquid fast days and amino acids.
[/et_pb_text][et_pb_cta button_url=”https://www.kettleandfire.com/?afmc=debbiepotts” url_new_window=”on” button_text=”Check out Kettle and Fire auto-ship for your daily dose of bone broth to help restore the gut, liquid fast days and amino acids.” _builder_version=”3.19″ header_level=”h3″ header_text_align=”center” header_text_color=”#000000″ body_font=”Open Sans|600|||||||” body_text_align=”center” use_background_color=”off” custom_button=”on” button_text_size=”21px” button_text_color=”#ffffff” button_bg_color=”#5442d6″ button_font=”Poppins|600|||||||” button_use_icon=”off” button_text_color_hover=”#5442d6″ button_bg_color_hover=”#ffffff” button_alignment=”center” box_shadow_style_button=”preset4″ /][et_pb_divider color=”#000000″ _builder_version=”3.12.2″]
[/et_pb_divider][et_pb_cta admin_label=”Consultation CTA” button_url=”https://debbiepotts.net/contact” url_new_window=”on” button_text=”Contact me to schedule a consult to get started in my monthly coaching program! ” _builder_version=”3.19″ header_level=”h3″ header_text_align=”center” header_text_color=”#000000″ body_font=”Poppins||||||||” body_text_align=”center” use_background_color=”off” custom_button=”on” button_text_size=”21px” button_text_color=”#ffffff” button_bg_color=”#5442d6″ button_font=”Poppins|600|||||||” button_use_icon=”off” button_text_color_hover=”#5442d6″ button_bg_color_hover=”#ffffff” button_alignment=”center” box_shadow_style_button=”preset4″ link_option_url_new_window=”on” border_width_all=”2px” custom_padding=”10px|10px|25px|10px” saved_tabs=”all” global_module=”14830″]
Want to start healing form the inside out, optimize your health, improve your performance in life and in sports, and transform the WHOLE you?
[/et_pb_cta][et_pb_comments _builder_version=”3.15″ custom_button=”on” button_text_color=”#ffffff” button_font=”||||||||” button_use_icon=”off” button_text_color_hover=”#5442d6″ button_bg_color_hover=”#ffffff” box_shadow_style_button=”preset4″]
[/et_pb_comments][/et_pb_column][et_pb_column type=”1_3″][et_pb_signup provider=”constant_contact” constant_contact_list=”Constant Contact|1612543414″ mailchimp_list=”SlavaET|42d4a98af1″ layout=”top_bottom” last_name_field=”off” title=”FREE DOWNLOAD: 8 SECRETS TO AVOIDING FATIGUE” button_text=”Get Instant access!” description=”<br />
” _builder_version=”3.12.2″ header_font=”Lato|700|||||||” header_font_size=”30px” header_letter_spacing=”1px” header_line_height=”1.5em” form_field_font=”Lato||||||||” form_field_text_align=”left” body_font=”Lato||||||||” body_text_align=”center” body_font_size=”18px” border_radii_fields=”on||||” custom_button=”on” button_text_size=”18px” button_text_color=”#5442d6″ button_bg_color=”#ffffff” button_border_width=”12px” button_border_color=”#ffffff” button_border_radius=”3px” button_letter_spacing=”1px” button_font=”Lato|700||on|||||” button_icon=”%%3%%” button_letter_spacing_hover=”1px” box_shadow_style_button=”preset4″ text_orientation=”center” custom_margin=”||0px|” custom_padding=”|||” animation_direction=”top” locked=”off” /][et_pb_social_media_follow _builder_version=”3.12.2″ background_color=”#5442d6″ border_radii=”on|100px|100px|100px|100px” border_width_all=”1px” border_color_all=”#d66515″ text_orientation=”center” custom_margin=”|||” custom_padding=”||50px|” animation_direction=”top” locked=”off”][et_pb_social_media_follow_network social_network=”facebook” url=”https://www.facebook.com/thewholeathletepodcast” _builder_version=”3.12.2″ background_color=”rgba(0,0,0,0.07)” border_radii=”on|100px|100px|100px|100px” custom_margin=”|||” custom_padding=”6px|6px|6px|6px|true|true” follow_button=”off” url_new_window=”on”]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”twitter” url=”https://twitter.com/fitforward” _builder_version=”3.12.2″ background_color=”rgba(0,0,0,0.07)” border_radii=”on|100px|100px|100px|100px” custom_margin=”|||” custom_padding=”6px|6px|6px|6px|true|true” follow_button=”off” url_new_window=”on”]twitter[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”pinterest” url=”https://www.pinterest.com/WholesticMethod/” _builder_version=”3.12.2″ background_color=”rgba(0,0,0,0.07)” border_radii=”on|100px|100px|100px|100px” custom_margin=”|||” custom_padding=”6px|6px|6px|6px|true|true” follow_button=”off” url_new_window=”on”]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=”youtube” url=”https://www.youtube.com/user/FitForwardBellevue/videos” _builder_version=”3.12.2″ background_color=”rgba(0,0,0,0.07)” border_radii=”on|100px|100px|100px|100px” custom_margin=”|||” custom_padding=”6px|6px|6px|6px|true|true” follow_button=”off” url_new_window=”on”]youtube[/et_pb_social_media_follow_network][/et_pb_social_media_follow][et_pb_sidebar orientation=”right” show_border=”off” _builder_version=”3.12.2″ header_font=”Lato|700|||||||” header_line_height=”1.5em” border_color_all=”rgba(0,0,0,0)” text_orientation=”center” custom_padding=”|||0px”]
[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section]
