Health and Nutrition
Here’s Why and How to Design a Customized Diet to Thrive.
Why customizing our diet matters and what we can do about it
The Importance of a Customized Diet for Health
Finding an ideal diet and choosing it is not a trivial task. There are so many eating regimes and protocols. The web is full of confusing diet advice.
Most of the content on the Internet is biased as they are used to promote products, services, ideologies, and other reasons. Thus, we need to consume them carefully.
Even the established diets in nutrition literature can be confusing. Thus, it took me over a decade to find my ultimate diet through several trials and errors. Methodical experimentation is essential to find the optimal diet.
If you see diet as a political or ethical matter, please don’t waste your valuable time reading this article because my focus is on health, fitness, and wellness.
I highlighted the importance of a customized diet in several health-related articles before. My idea of designing a personalized diet resonated well with my regular readers.
Some readers of my health articles ask for tips to create a customized diet. Honoring their request, I provide five principle-based tips that can speed up decision-making for creating a personalized diet in this article.
Please note that I don’t recommend any specific diet as diet is an individual matter. I customized mine based on my requirements. I have yet to witness a universal diet meeting requirements of everyone.
With humans’ current knowledge and capability, it does not look possible at this stage. Perhaps, such a universal diet can be possible in the next century. However, I am not holding my breath as nutrition science is exceptionally complex with many variables.
Based on our current knowledge, some people thrive on plant-based diets, and some do on animal-based diets. It is entirely a personal matter and choice. In my opinion, diet is not a political and ethical matter. It is a health and well-being requirement for a satisfying life.
Blue-zone studies investigating the lives of centenarians indicate that both plant-based and animal-based diets enable some people to live over a century.
Leveraging this knowledge, I firmly believe that we need a customized diet matching our profile, environment, and goals.
1 —Collecting Blood Markers Referred by a Physician
Our health data provide us with valuable information on the reactions of biochemicals in the body and brain.
For example, testing hormones, neurochemicals, and biological activities through blood, urine, feces, saliva, and biopsies can provide valuable insights to healthcare professionals.
Measuring our health and fitness via available tests are critical for various reasons. Thus, these valuable tests can be used to monitor our health, provide historical data for treating specific conditions, and guide medical specialists in creating preventative measures.
The key to designing a customized diet is understanding nutrition deficiencies and surpluses. As mentioned before, too much or too little of any nutrient can harm the body.
With this valuable information, we collaborate with qualified dieticians who can provide us with practical guidance in designing a diet.
My functional medicine doctor referred me to a dietician who created several options. I also shared the experience of several friends, such as Jeremy, Eliza, Maggie, Jennifer, and Alberto. I compiled these personal stories in a collection for easy access.
2 —Obtaining DNA Tests and Getting Analyzed
DNA tests are underrated and misunderstood. They also come with some risks that we need to be aware of and mitigate.
The critical risk is an invasion of privacy. When I decided to get DNA tests, even my family doctor thought they were a waste of money and time. Nonetheless, even though they are not perfect yet, these tests might have several benefits. DNA tests gave me valuable insights.
Our genes can provide valuable health information coded in our DNA. However, reading this information is complex. It requires specialist skills. When I obtained my DNA tests, I invested in seeing a genetic counselor with a medical degree.
The specialist helped me assess my risks, educated me about my genetic predispositions, and guided me in designing my lifestyle choices, such as creating a customized diet. Besides, I learned valuable insights into epigenetics.
From my experience, DNA tests bring important values such as creating awareness of genetic diseases, showing genetic predispositions, and proactively searching for solutions to resolve current issues and improve health conditions.
My DNA tests gave me clues about my ancestors and their diet regime. This information was invaluable to me. Before these tests, I was acting against my ancestral predispositions.
3 — Understanding the Role of Essential Nutrients
Understanding the functions of macronutrients such as proteins, fats, and carbohydrates can be helpful. However, understanding the roles of micro-nutrients is critical.
For example, food sources of proteins, fats, and carbohydrates might have several micro-nutrients.
Some micronutrients are essential for the body and brain. The adjective “essential” means that the body cannot produce them from existing biochemicals.
The body is capable of creating some nutrients from others. We need to obtain essential nutrients from food or supplements. Getting them from food is believed to be healthier by healthcare professionals.
At the highest level, proteins are the most critical. While the body can make certain amino acids, it cannot make nine amino acids such as leucine, isoleucine, valine, lysine, tryptophan, threonine, methionine, histidine, and phenylalanine.
We need to find food to provide these amino acids. The bottom line is that the body cannot survive and thrive without proteins. While animal-based nutrients have more complete proteins, plant sources also provide proteins. The bioavailability of protein sources is a critical factor.
Fats are very complex, and the information in nutrition science is conflicting. For example, information on saturated fats has become an issue for decades.
As pointed out in this source, “replacing saturated fat in the diet with omega-6 lowers total blood cholesterol; yet, randomized controlled trials have failed to demonstrate cardiovascular benefits in healthy people and people at risk for or with type 2 diabetes.”
However, both omega-3 and omega-6 fatty acids are essential at the fundamental level as the body cannot make them. Our cells need certain fats to function. The brain also needs certain fatty acids, such as DHA, to perform better.
Fortunately, as mentioned in this source, “we can synthesize saturated fatty acids and some monounsaturated fatty acids from carbon groups in carbohydrates and proteins.”
The next essential nutrient groups are vitamins and minerals. In this guide by FDA, there are 14 vitamins biotin, choline, folate, niacin, pantothenic acid, riboflavin, thiamin, and vitamins A, B6, B12, C, D, E, and K.
The same source points out 14 minerals, including calcium, chloride, chromium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium, and zinc.
As mentioned in this NIH resource, trace minerals such as zinc, copper, selenium, chromium, cobalt, iodine, manganese, and molybdenum are essential.
However, as mentioned in another source by NIH, “all trace elements are toxic if consumed at sufficiently high levels for long enough periods. The difference between toxic and optimal intakes to meet physiological needs for essential trace elements is great for some elements but much smaller for others.
4 — Working with a Qualified Dietician
Dieticians are knowledgeable in the scientific discipline of dietetics. This discipline focuses on both individuals and public health. Dieticians study for many years to learn about nutrition and the impact of food on our lives.
They also help other medical professionals by giving them insights on treating specific health conditions with dietary modifications.
Family doctors can refer patients to dieticians who can help them customize their diets based on their medical history, body types, and nutritional needs.
I felt so upset about the previously misleading information when my dietician informed me that carbohydrates were not essential for our survival. Ironically, fiber was not essential either for me, even though it can be valuable for some.
5 — Practicing an Elimination Diet
One of the benefits of consulting a dietician for me was learning about the elimination diet. Food intolerance is a well-documented topic in nutrition science and dietetics. I suffered from food intolerance in my younger years.
In addition, certain foods can be allergic to some people. Food intolerance and allergies are different. While food intolerance is relatively minor, my dietician and allergy specialist mentioned that food allergies could cause significant health issues.
Another critical point for an elimination diet is identifying inflammatory foods. Therefore, blood tests indicating inflammatory markers are informative to dieticians to eliminate food groups causing inflammation in the diet.
Chronic inflammation is a serious health risk for causing several diseases such as atherosclerosis, psoriasis, atopic dermatitis, Crohn’s disease, and inflammatory bowel disease.
As pointed out by American Heart Association, “although it is not proven that inflammation causes cardiovascular disease, inflammation is common for heart disease and stroke patients and is thought to be a sign or atherogenic response. It’s important to know what inflammation is and what it can do to your heart.”
Conclusions and Takeaways
I used the term “game-changing” deliberately in the title of this article because we need to make significant changes to customize our diets based on critical information from the body and brain we obtain via the support of healthcare professionals.
Diet is not a trivial matter. We are what we put into our bodies. The term diet in my article does not mean eating restricted food for weight loss. My definition of diet in this post is what we habitually eat to survive and thrive.
Therefore, I see our diet as a lifestyle choice. In my opinion, our diet needs to be sustainable. Intuition is also an essential factor. For example, I never felt like eating vegetables when I was a kid, but my parents forced me to eat them.
Most likely, my childhood intuition noticed the undesirable effects of vegetables on my body. My happiest childhood days included meals with steak, lamb chops, chicken, seafood, and omelets. But my sister loved vegetables.
There are many popular diets such as Mediterranean, ketogenic, vegan, vegetarian, raw food, detox, fruitarian, Atkins, carnivore, and many more. Some of these diets have been heavily researched through nutrition science and biochemistry.
I don’t believe a diet is better than another. It all depends on our individual needs and goals.
Dieticians and nutritionists learn about these diets and can inform individuals to choose a suitable diet. However, from my experience, we don’t need to stick to a specific diet.
Our customized diet can be a combination of these popular diets selecting food groups that provide us with essential amino acids, essential fats, and micro-nutrients such as essential vitamins and minerals. A customized diet for my lifestyle was the best investment in my health and fitness journey.
Thank you for reading my perspectives. I wish you a healthy and happy life.
If you enjoyed this article, you might check relevant stories that might provide valuable perspectives.
Here’s How a Mature-Age Couple Reversed Diabetes and Trimmed Their Bodies with Lifestyle Habits.
Here’s How I Got Healthier and Smoother Skin via 5 Lifestyle and Holistic Health Methods.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experience, and perspectives to provide information and create awareness.
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