What we choose to eat and why is often an emotional decision.

Food is such an important part of our lives. Food is nourishment, connection, and culture. We gather around it to celebrate, we turn to it for comfort when we're sad. We pass down recipes. We avoid certain foods that are deemed "bad," and then feel guilty we when do eat them.

Talking about diets can be a very charged topic. Some of us put a lot of faith into certain diets or ways of eating, and choose specific diets for specific reasons, whether those reasons are environmental, social, health-related, religious, or for weight loss.

So what diet does an NTP recommend, and why? Let's break down some popular diets:

Plant-based - Plants are rich in micronutrients, colorful polyphenols and fiber. However, most plants contain phytates & oxalates that are hard to digest making nutrient absorption difficult. As a result, plant-based diets can cause nutrient deficiencies.

Carnivore - Ethically and sustainably sourced meat provides the most bioavailable form of protein available to us—meaning it is easily absorbed and efficiently utilized by the body. This improves energy levels, mood regulation, and muscle synthesis. A lot of people feel great starting off on a carnivore diet because of this reason. However, in the long run, a diet high in protein and fat but lacking in fiber can lead to imbalances in the gut and colon. Additionally, the absence of carbohydrates from sources like fruits, vegetables, whole starches, and nuts or seeds may contribute to insulin resistance over time.

Keto - The Keto diet has been shown to regulate blood glucose in Type 2 diabetics. However, forcing your body into ketosis can be incredibly dangerous if you are not metabolically flexible and going low carb can cause insulin resistance. Essentially, the keto model tricks the body into thinking it's starving, to ramp up production of ketones and gluconeogenesis. Unless you have a serious diagnosis or living with diabetes, this diet is too extreme for the average person.

Paleo - Removing grains and dairy can significantly reduce inflammation for many individuals, especially those with sensitivities or underlying digestive issues. However, both food groups also offer valuable health benefits that should not be overlooked. Whole grains are an excellent source of complex carbohydrates and dietary fiber, which support sustained energy and digestive health. High-quality dairy products, when well-tolerated, are nutrient-dense “superfoods,” rich in essential vitamins, minerals, and healthy fats.

Gluten-free - Humans have been making & enjoying bread for centuries. Unfortunately a lot of wheat in the US is sprayed with glyphosate making gluten irritating to the gut and inflaming the body as a whole.

Fasting - Fasting is widely seen as a "healthy" thing to do. There is a lot of research on how fasting can reduce inflammation, regulate blood sugar, and promote autophagy. However, if you are not metabolically healthy, or if you are already chronically stressed, fasting can down-regulate your metabolism and wreak havoc on your overall health. Other ways to enhance autophagy without fasting include: resistance training, aerobic exercise, consumption of polyphenols and omega-3 fatty acids.

So...what diet do I recommend?

LITERALLY NONE OF THEM.

I recommend you...

Eat an omnivore diet that is rich in diverse, nutrient-dense whole foods.

Support your local farmer and buy their fruits, veggies, eggs, meat, and dairy products.

Reduce your intake of processed foods and refined sugar (but feel no shame in eating a box of Milkduds at the movies every once in a while).

Pay attention to your body and notice how you feel after eating certain foods.

Get curious about your cravings, your body is always communicating with you.

Remember: you are what you eat, but you are also how you live. Your lifestyle, the people you surround yourself, and your daily habits have as much of an impact on your health as your diet does.

That's all for now, until next time!

xo Blair