In Part A, Our Previous Episode,
We explored the confusion surrounding nutrition science. It’s not about finding a single perfect diet—what works for one person may not work for another.
It’s a harsh reality that we have transitioned from nature’s pharmacy to a world of convenience-based food, often at the expense of proper nourishment.
But now, it’s time we bring focus back to you; WHAT, WHEN, and HOW you eat actually matters.
Let’s describe in detail the 4 guiding principles we laid out in part A to help you:
- Assess your nutritional habits.
- Identify areas for improvement.
- Make informed choices.
1. Are You Overnourished or Undernourished?
Food should nourish, not just fill. Yet, with today’s ultra-processed options, it’s possible to be overfed while still starving for essential nutrients.
| Overnourished? | Undernourished? |
| Consuming excess calories but lacking real nutrition. | Eating too little or lacking essential nutrients. |
| Reliance on ultra-processed snacks, sugary drinks, and takeout. | Skipping meals, over-relying on caffeine, or being overly restrictive. |
| Fatigue, constant cravings, weight gain, high blood pressure, heart disease. | Fatigue, skin changes, poor appetite, underweight, mood swings, getting sick often. |
Fix It:
✅ Whole Foods: Prioritize nutrient-dense choices like whole grains, legumes, fresh fruits, and vegetables. Their fiber content aids digestion and stabilizes blood sugar. [1]
✅ Diverse Diet: Incorporate different food colors, textures, and shapes to maximize nutrient intake. [2]
✅ Proper Timing: Space meals at least 4 hours apart to regulate insulin levels and prevent impulsive snacking. [3]
2. Are You Undermuscled or Overmuscled?
Muscle isn’t just for aesthetics—it’s a metabolic powerhouse crucial for aging, brain function, and disease prevention.
Whether you’re lifting groceries or managing blood sugar, muscle plays a key role.
How So?
✅ Stronger Immunity – Muscles store amino acids, which your body taps into when fighting infections. [4] More muscle = faster recovery.
✅ Sharper Brain Function – Muscle contraction releases myokines, which lower brain inflammation, reduce depression risk, and improve memory. [5]
✅ Blood Sugar Control – Muscle absorbs glucose efficiently, preventing insulin resistance and Type 2 diabetes. [6]
✅ Longevity & Injury Prevention – Weak muscles = higher fall risk, slower wound healing, and an increased chance of chronic disease as you age. [7]
Protein Is The Most Complex Macronutrient to Digest [8]
It requires strong stomach acid and digestive enzymes. When this process fails, it can cause:
✅ Bloating & Indigestion – Undigested protein ferments, feeding bad gut bacteria. [9]
✅ Nutrient Deficiencies – Poor absorption of amino acids, iron, and B12. [10]
✅ Blood Sugar Issues – Impaired protein metabolism affects insulin regulation. [11]
✅ Autoimmune Disorders – Undigested proteins can leak into the bloodstream, [12] triggering inflammation. [13]
Enhancing Protein Digestion:
✅ Eat a Variety of Whole Foods – Different protein sources ensure a full spectrum of amino acids. [14]
✅ Vegetables – If you rely on meat for protein, pair it with fiber-rich vegetables to aid digestion, as meat lacks fiber. [15]
✅ Chew Thoroughly – Your stomach isn’t a blender; chewing reduces bloating. [16]
✅ Meal Timing – Space meals at least 4 hours apart, with decreasing quantity. That should give you about 3 meals a day. If not possible, prioritize morning and afternoon. [17]
✅ More Stomach Acid Production– Sip warm water with cayenne pepper [18] or lemon squeeze [19] minutes before you eat to stimulate digestion.
3. Are You Metabolically Healthy?
Metabolic health goes beyond just your weight—it’s about how well your body processes and uses energy.
Below is a comparison of common signs of poor metabolic health and the chronic diseases they may lead to if left unchecked.
| Signs of Poor Metabolic Health | Potential Long-Term Health Conditions |
| Energy crashes after meals | Type 2 diabetes, insulin resistance |
| Constant sugar cravings | Obesity, metabolic syndrome |
| High blood pressure | Hypertension, stroke |
| Mood swings & irritability | Depression, anxiety |
Fix It:
✅ Slow-Digesting Carbs – Whole grains, legumes, and fibrous vegetables stabilize blood sugar.
✅ Healthy Fats – Try cooking with olive oil [20] or coconut oil [21]. Make guacamole [22], or mixed nut butter as your sweet potato dipping sauce.
✅ Curb Sugar Cravings – Find healthier alternatives to satisfy your sweet tooth.
4. Are You Maintaining or Reversing?
Are you preventing disease or trying to undo years of damage?
If You’re Maintaining Good Health:
✅ Balanced Nutrition: Stick to whole-food meals with variety.
✅ Meal Timing: Space meals at least 4 hours apart for optimal digestion.
✅ Colorful Choices: Play with different fruits and vegetables.
✅ Mindful Cooking: Buy and prepare your own meals to stay conscious of food choices.
If You’re Reversing Disease:
✅ Assess Your Health: Identify your current issue (weight, mood disorder, blood sugar, indigestion).
✅ Break Harmful Patterns: Recognize habits that harm your health (processed foods, sugar overload, irregular meal times).
✅ Targeted Changes: Adjust diet and lifestyle based on your specific needs.
✅ Immunity Boosting: Incorporate raw vegetable salads or juices [23] into some meals during the week.
Your First Step Towards a NEWSTART
Where do you stand—overnourished? Undermuscled? Metabolically off? Are you targeting longevity? Do you want to feel better cognitively?
Just layout the principle(s) you feel you need to focus on and make the most out of it.
Your body is designed to heal, thrive, and function optimally.
Give it what it needs, and it will thank you for decades.
I believe you can prepare simple, tasty, presentable and nourishing food!
