You ARE What You Eat!!

Last Week we looked at my favorite “DRUG”, Exercise!! Nothing new there, I’m continually preaching, YOU HAVE TO MOVE! Every day! On Purpose! Motion is the lotion, and you will find that the more you move, the less stiff you will feel, I promise!

This week we are going to look at the tactic I personally consider the most important – Nutrition. It's true what they say, YOU ARE WHAT YOU EAT! In past programs, I’ve shared the evidence that 98% of the health conditions affecting people today track back to nutrition. It is complex and controversial, and every day there’s the latest diet fad coming at us. But proper nutrition plays such a critical role in our overall health that it needs to be a priority for us. We will approach it with a focus on measurable outcomes that can be tracked and adjusted to each client’s personal and unique needs. There is no such thing, in my never to be humble opinion, as a “one size fits all” approach to nutrition. This is where my skill as a nutritional counselor will come in.

My beliefs that every client is unique and that the “one size fits all” allopathic approach to health is simply not effective seeps into my nutritional counseling as well.

I look at each person individually and determine the best nutritional plan based not only on your current health status, but your constitution, activity levels, and body composition. My personalized meal plans focus on measurable outcomes and adapt to your unique needs, preferences and health goals. We base this on two dimensions: nutritional status and muscle mass.

First, let’s talk about your Nutritional status. This dimension reflects whether an individual is consuming more calories than they need or not enough. Over-nourishment often leads to excess body fat, particularly visceral fat, which is a significant risk factor for metabolic diseases. Actions in this area include reducing excess caloric intake, and shifting towards a balanced diet that supports metabolic health without contributing to fat accumulation.

Next is Muscle Mass. This dimension considers whether an individual has sufficient muscle mass or inadequate muscle mass. Muscle mass plays an important role in our metabolic health, insulin sensitivity, and overall resilience as we age. We address this area through strength training and adequate protein intake.

Metabolic health is a critical component of any plan which aims to maximize lifespan and healthspan. Metabolic syndrome is a cluster of conditions—including insulin resistance, high blood pressure, high glucose, elevated cholesterol levels, and excess body fat around the waist—that dramatically increase the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and even neurodegenerative conditions. Addressing and preventing metabolic syndrome is not just about managing these individual risk factors; it’s about taking a proactive approach to maintain overall metabolic health. Maintaining or improving your insulin sensitivity is critical in this area.

One of the most direct ways to assess and manage metabolic health is by monitoring glucose levels. Chronically elevated glucose can lead to a host of problems, including damage to blood vessels, nerves, and organs. It’s also a sign that your metabolic system is under stress, potentially leading to or exacerbating metabolic syndrome.

Protein plays an indispensable role in health, especially in maintaining muscle mass, strength, and overall metabolic health as we age. With apologies to the vegans and vegetarians in the group, low protein diets can accelerate the loss of muscle mass and strength as you age, one of the most important predictors of long-term health and functional independence. Without adequate protein intake, you risk sarcopenia, a condition that leads to frailty, increased risk of falls, and a decline in overall quality of life. Recommended amounts range from 62 to 80 grams per day for a 150 lb individual.

Nutrition is a powerful tool for longevity, but it’s not about following the latest dietary trend or adhering to oppressive rules that reduce your quality of life. Instead, it’s about finding the balance that works best for you—a balance that supports insulin sensitivity, preserves muscle mass, and ensures a steady supply of essential nutrients. By focusing on these core principles and tailoring them to your individual needs, you can use nutrition not just to live longer, but to live better, with health and functionality that lasts well into your later years.

To that end, I offer customized meal plans, not only for different health issues, but also to keep you healthy and see you into those triple digit lifespans. Call me today at 844-herbgal or stop by and see me at Northwoods Family Chiropractic for your free 15-minute consultation to discover how I can help YOU – GET BETTER.