The Science of Nutrition.

When it comes to nutrition, pretty much everyone has an opinion, simply because everyone eats!  It can be almost as bad as politics or religion these days, as people even label foods as good and bad.  People say things like, “carbs make me fat” or “I am on a diet, I cannot have that.”  I have even had someone tell me they only eat vegetables because their doctor was “anti-meat and told me to.” 

Nutrition is comprised of many moving parts, but it boils down to, nourishing your body through consumed food and beverages (hereby worded as food).  Good nutrition promotes many things, such as overall health, while reducing our likelihood of lifestyle acquired diseases like cardiovascular and type 2 diabetes and more.  Additionally, I want to clarify the term “diet” and what it means as we use it differently in the US than other parts of the world.  A diet is simply what we consume normally not something we go on, but for our purposes, there are 3 phases to a diet: fat loss, maintenance, and surplus.

It (nutrition) is ingrained in all areas of our lives from birth to death.  It is as much a part of us as our ethnicity and culture are.  Food is the outlet in which our body acquires nutrients (the substances that our bodies require for optimal health).  If you have been inside of my group, Dynamo Nutrition & Fitness (www.iamdynamo.com) you have heard me say, “you can be overfed yet malnourished.”  This is because a high-calorie consumption does not necessarily equal being nutrient or nutritionally fed.  Think fast and convenience food (gas stations, Wendy’s, McDonald’s, Chick-fil-a, etc.), highly caloric foods (donuts, deep-fried foods, pastries), and beverages (fancy coffee drinks for example).  These items offer the body a lot of calories but with very little nutrient quality. 

Our essential nutrients (essential in science means necessary for life) includes both, macronutrients and micronutrients.  Macronutrients (aka “macros”) are carbohydrates (carbs), fats, and proteins.  Micronutrients are the vitamins and minerals contained inside of the macronutrients.  Macronutrients contain energy that fuel our body through our day-to-day, all while performing what it needs to do like building muscle for example.  Micronutrients (including water) are used in smaller amounts than macronutrients and form specialized structures while also regulating our body’s processes.

The total of all our body’s chemical reactions that use these nutrients (macronutrients and micronutrients) is our metabolism.  Our metabolism is more than what people think at face value.  We simply look at it as “I eat X” instead of “my body needs X to do what I ask of it.”  While you may have a fat loss goal (for example), your body has a survival goal and will always prioritize its goal above yours (our bodies are a biological organism – think of it as the home to your soul). 

We cannot thrive (be healthy) if we do not give ourselves what we need to do so.  This is how many get themselves into trouble during a fat loss dieting phase – they cut calories too steep and lose lean mass (muscle) which in turn lowers the metabolic needs of the body (despite what many tell you quick weight loss does not equal only “fat” being lost).  A slower metabolism means your body now needs fewer calories to live on which can stop or stagnate your personal goals.  This point alone is why resistance training and hitting protein needs are highly recommended, especially during a fat loss dieting phase.   

Many things can affect your nutritional status (nutrient needs being met) such as our environment, the availability of foods, malabsorption, even our current state of health.  Just because you are eating a variety of fruits, vegetables, and proteins does not necessarily mean your body can absorb or process it all (consumption does not equal absorption). 

Malabsorption, for example, is the difficulty of our body digesting and absorbing foods.  It affects our ability to properly assimilate the foods in which we give it.  There are certain medical conditions as well that can affect our absorption of nutrients such as irritable bowel syndrome  (IBS), allergies, food intolerance, Cystic fibrosis, Celiac disease, and much more. (if you believe you have a disease or malabsorption problem consult your medical professional)

Work towards optimal nutrition; simply put this means that your nutrient reserves are met or at their upper limit.  This can be easily seen through

• skin is smooth
• eyes are bright and clear
• you are at an appropriate weight for your height
• have good muscle development and structure
• digestion, appetite, and elimination (urine and bowel movements) are normal
• you are alert and responsive
• your scalp is healthy, hair is shiny
• there is no tenderness or weakness in limbs and joints
• you display overall vitality: energy, endurance, sleeping well at night

Being undernourished can impact your ability to recover, grow new tissues, and repair existing ones, regulate hormones and more.  You may be meeting your day-to-day nutrition needs but feel like you are not recovering from stressors such as exercise, life, or even poor sleep for example.  This is when you need to step back and assess – perhaps you need a diet break, an exercise break, or even to prioritize recovery and sleep.  Stress is called the silent killer for a reason and if you are not controlling it, it can affect your ability to properly absorb nutrients and even heal from injury.  Undernutrition can look like:

• skin is excessively greasy or dry
• you are lethargic, listless, or even apathetic
• hair is extremely dry or brittle, breaks easily (eyelashes and hair can even fall out)
• easily irritable, short attention span and unable to focus
• lips are dry and swollen, crack and bleed easily (not due to winter/wind)
• skin is dry, scaly, even bruises easily
• bloat and swollenness in the abdominal cavity
• overweight for height
• muscle tone is underdeveloped, you gain fat easily

The above lists are not all-inclusive, there are many variables, but you should be able to see the overall picture. 

In closing, remember you can be overfed yet malnourished.  Simply eating a lot of calories is not the equivalent of being nutritionally or nutrient fed.  Is there a time and place for the cake — absolutely!  Just prioritize whole, real foods, single-source carbohydrates, eating your protein (bars and shakes are fine, post-workout, on-the-go, etc.).  Moderation in life is key; just many have never learned what this is.  Just because you want the cake or Starbucks doesn’t mean you need it – learn the difference between need and want – you may discover much along the way.  Ultimately, maybe even teaching others such as your children what a healthy diet truly means.  Health is not a birthright.  We must do our part so we (our bodies and our minds) can best thrive not just survive.