From Plate to Feeling: Understanding Your Body's Reaction to Food
Understanding Structured Intuitive Eating
Intuitive eating is often about listening to your body's hunger cues, but what if we added a bit more structure to this approach?
This concept focuses on being mindful "after the fact," meaning paying attention to your body for up to two hours after you have finished eating.
This is a key principle of Metabolic Typing, a personalized nutrition approach.
The Metabolic Typing Check-In System
Metabolic Typing uses a "check-in" system that involves asking yourself three critical questions 1.5 to 2 hours after consuming a meal.
These questions help you determine how well your body is responding to the foods you eat:
Am I satiated or do I feel fully satisfied?
Am I craving anything (sweet, salty, or carby)?
What is my emotional state (content, happy, emotional, moody)?
Feeling fully satisfied after each meal is crucial.
It ensures that your body has been fed the right combination of macronutrients, which supports overall well-being and balanced energy levels.
The Role of the Gut Microbiome
The gut microbiome plays a vital role in how we process and respond to food. The bacteria in our gut have specific functions, such as breaking down proteins, carbs, and fats, as well as handling waste, recycling old hormones and unlocking nutrients.
Some bacteria are even involved in producing serotonin (our happy hormone) and melatonin (our sleep hormone)!
There are tens of thousands of functions that these bacteria perform - these are just a few examples showing their importance.
Imagine eating a meal that only "feeds" a few of the bacteria responsible for metabolism.
While some bacteria are content, others that aren't fed send out signals indicating hunger.
For instance, bacteria that break down starch or carbs might signal us to crave for something sweet (kind of like a whiny kid) - if they aren't satisfied.
This interplay between what we put in our mouths and our gut microbiome highlights the importance of balanced nutrition.
Oxidation Types and Macronutrient Ratios
Metabolic Typing categorizes individuals based on their oxidation type, which indicates how quickly or slowly you metabolize food.
There are three main oxidation types: slow, fast, and mixed oxidizers. Each type thrives on different macronutrient ratios:
Slow Oxidizers typically do well with a higher carbohydrate intake and lower fat and protein. A starting ratio might be 60% carbohydrates, 25% protein, and 15% fat.
Fast Oxidizers generally require more fats and proteins to slow down the metabolism. A suggested starting ratio is 25% carbohydrates, 45% protein, and 30% fat.
Mixed Oxidizers can vary, needing a balance that might change from meal to meal. A balanced starting point is often 40% carbohydrates, 30% protein, and 30% fat.
Goals of Metabolic Typing
The primary goal of each meal eaten under the Metabolic Typing is to achieve the following outcomes:
Full Satiety: Feeling fully satisfied after meals.
No Cravings: Eliminating cravings for sweets, salty foods, or carbs.
Emotional Well-being: Maintaining a stable and positive emotional state a few hours after eating.
If any of these outcomes aren't achieved, it may be necessary to adjust your macronutrient ratios.
Personal Story: The Importance of Checking In
Recently, I made a perfectly balanced macronutrient meal designed for a fast oxidizer: I call it the Chimichurri Chicken Baked Rice Bowl. Here's a video of the dish being made. I hit all my macro percentages, felt fully satiated, emotionally great, and had no cravings after the meal.
Inspired by my success, I decided to change it up this week by using chicken thighs and quinoa instead of chicken breast and rice.
Within 20 minutes of eating, I felt "off."
I became bloated, gassy, uncomfortable, and started craving something crunchy and salty.
My mood shifted, and I felt cranky because my belly was distended.
These two dishes are considered "healthy"; however, they gave me very different physical and emotional responses. Using the "check-in" method, I could note which foods or dishes might set me off.
With this knowledge, I can create a bank of "healthy for me" recipes and food combinations that either fuel me or deplete me.
Food Sensitivities and Chronic Inflammation
Food sensitivities are a subtle yet significant aspect of our health that often go unnoticed.
Unlike true food allergies, which trigger an immediate and potentially life-threatening immune response, food sensitivities produce a delayed reaction that can be harder to pinpoint.
Let's go a little deeper into what food sensitivities are, how they differ from food allergies, and the role they play in chronic inflammation.
Understanding Food Sensitivities
Food sensitivities, also known as food intolerances, occur when certain foods trigger a slow, adverse reaction in the body.
These reactions can take hours or even days to manifest, making it challenging to identify the offending food. Common symptoms of food sensitivities include:
Digestive issues (bloating, gas, diarrhea, or constipation)
Headaches or migraines
Fatigue
Joint pain
Skin problems (eczema, rashes, or acne)
Mood swings or irritability
Food Sensitivities vs. Food Allergies
Food sensitivities and food allergies are often confused, but they are fundamentally different:
Food Allergies: These involve the immune system's immediate response to a specific food protein. Symptoms can range from mild (hives, itching) to severe (anaphylaxis).
The body's immune system mistakenly identifies the food as harmful and releases histamines to combat it.
Food Sensitivities: These do not involve the immune system in the same way. Instead, they are often related to the digestive system's inability to properly process certain foods, leading to a gradual build-up of symptoms.
Unlike allergies, food sensitivities are not life-threatening but can significantly impact quality of life.
Inflammation: Acute vs. Chronic
Inflammation is the body's natural response to injury or infection.
There are two types of inflammation:
Acute Inflammation: This is a short-term response to an injury or infection, characterized by redness, heat, swelling, and pain. It's the body's way of protecting itself and initiating the healing process.
Chronic Inflammation: When inflammation persists over a long period, it becomes chronic. Chronic inflammation can be the result of ongoing exposure to irritants, such as certain foods, environmental toxins, or stress.
The Role of Food Sensitivities in Chronic Inflammation
When you have a food sensitivity, consuming the offending food can trigger a continuous inflammatory response. This ongoing inflammation can have wide-ranging effects on the body and may contribute to various health issues, including:
Digestive Disorders: Chronic inflammation can lead to conditions like irritable bowel syndrome (IBS), leaky gut syndrome, dysbiosis and reflux.
Autoimmune Diseases: Prolonged inflammation can confuse the immune system, leading it to attack healthy tissues, as seen in conditions like rheumatoid arthritis or lupus.
Cardiovascular Disease: Inflammation plays a key role in the development of atherosclerosis, which can lead to heart disease and stroke.
Metabolic Disorders: Inflammation is closely linked to insulin resistance, obesity, and type 2 diabetes.
Symptoms of Chronic Inflammation
Chronic inflammation can manifest in various ways, often mimicking other conditions.
Common signs include:
Persistent Fatigue: Feeling tired all the time, even with adequate rest.
Joint and Muscle Pain: Aching or stiffness that doesn't seem to go away.
Digestive Problems: Ongoing issues like bloating, gas, or changes in bowel habits.
Skin Issues: Persistent acne, eczema, or unexplained rashes.
Mood Changes: Anxiety, depression, or mood swings.
Addressing Food Sensitivities
To manage food sensitivities and reduce chronic inflammation, it's essential to identify and eliminate the offending foods from your diet. Here are some steps to take:
Food Diary: Keep a detailed record of what you eat and how you feel afterward. This can help identify patterns and potential triggers.
MRT Test: Utilize the Mediator Release Test (MRT), which is part of my Functional Diagnostic Nutrition health coaching, to pinpoint the exact foods that you are sensitive to. Working with me, we can create a personalized nutritional plan that supports your metabolism and reduces inflammation by identifying foods that are helpful versus harmful. Learn more about this approach in my Midlife Reboot Program.
Functional Lab Testing: Use tests like the GI MAP, Mucosal Barrier Assessment and Sex and Hormone panels to gain insight into your gut microbiome and metabolic wellness urine testing to understand how well you are digesting fats and proteins, clearing toxins from your system and how stress impacts your gut health.
By becoming more mindful of how foods affect your body, you can make informed choices that support your overall health and well-being. Remember, "quod ali cibus est aliis fuat acre venenum" (what is food for one person may indeed be bitter poison to another), and recognizing this can be a crucial step towards achieving optimal health.
The Importance of Food Diversity
It's also essential to incorporate a variety of foods into your diet. A recent article from the Huffington Post emphasizes the importance of varying our foods to support our microbiome and overall health. Eating the same foods every day can limit the diversity of our gut bacteria, which plays a crucial role in digestion, immunity, and even mood regulation.
The article highlights that a diverse diet supports a healthy gut microbiome, which in turn can help prevent chronic diseases, boost immune function, and improve mental health.
Incorporating a wide range of foods ensures that different types of bacteria in the gut are fed, promoting a balanced and resilient microbiome. This variety can also help prevent food sensitivities and intolerances from developing, as the gut becomes more adept at handling different types of foods. Read more about the impact of food diversity here.
Conclusion
In conclusion, paying attention to how food makes us feel is a powerful tool for achieving optimal health. By using the structured Functional Wellness approach of Metabolic Typing, we can ensure that our bodies receive the right balance of macronutrients, leading to better satiety, fewer cravings, and improved emotional well-being.
Understanding and addressing food sensitivities through tools like the MRT test and functional lab testing can significantly reduce chronic inflammation and its associated health risks.
Additionally, incorporating a diverse range of foods into our diet supports a healthy gut microbiome, enhancing overall health and resilience.
Remember, what works for one person may not work for another, and recognizing this can be the key to unlocking your personal path to wellness.