Nutrition
“You are What You Eat”
There is nothing more fundamental than eating when you feel hungry. Our brains are wired to respond to hunger by triggering the desire to eat – a survival mechanism dating back to times when food was not always readily available. Historically, humans favoured high-calorie foods to ensure survival during times of scarcity. This primal hunger instinct is still with us, but is easily influenced or overridden by cultural norms and the modern day abundance of readily available food, often leading to overeating or choosing less nutritious options
Eating a healthy, balanced diet is essential for maintaining good health and feeling your best. Every bite you take is a powerful opportunity to either promote health or contribute to disease. While the “science” behind healthy nutrition can sometimes seem bewildering, it doesn’t need to be complicated. At its core, nutrition is a straight-forward choice between “real food” – the kind that comes from the earth, which fuels and sustains us – or the industrialized, ultra-processed, hyper-palatable junk that degrades our bodies and contributes to illness. Which kind will you allow into your body? The choice is yours to make.
New dietary trends aimed at improving health and increasing longevity continue to emerge, but it is important to understand that there is no one-size-fits-all diet that works best for everyone. However, certain dietary patterns have consistently shown the potential to prevent chronic diseases and enhance longevity. These patterns generally share common principles – eliminating highly processed foods and sugary beverages, and emphasizing nutritious carbohydrates, healthy fats, and quality proteins. Essentially, you should aim to consume whole foods – predominantly animal-based proteins, fruits, vegetables, and healthy fats; along with moderate amounts of legumes, nuts, seeds and whole grains.
Before continuing, please note that this section of the EPL website provides broad dietary recommendations intended primarily for mature adults who are in good physical health and genuinely committed to healthy eating. Individuals with specific dietary needs or medical conditions should always consult their doctor or a registered dietitian for personalized nutrition guidance.
Now, let’s explore the facts about food, discover what the science truly supports, and learn how to “eat well for life”.
Hungry for (mis)Information: Navigating Nutritional Advice Online
If you’re still reading this, I assume that you are truly committed to healthy eating, but find it challenging to get your head around this confusing world of nutrition and food advice. You are not alone. I have dedicated many years studying nutrition, and discovered that even nutrition experts frequently grapple with conflicting research, leaving the rest of us understandably baffled and bamboozled.
Those of us that are committed to healthy eating often wonder what we should eat each day to ensure optimal health, but contradictory media reports about the latest food research, mixed messages from public health websites and so-called reputable health organizations, biased social media influencers, or ideologically driven diet groups make it difficult to decide which foods are ‘good’ or ‘bad’ for us. One day, eggs are unhealthy, and the next, they’re hailed as a miracle food. Government dietary guidelines have swung wildly – from encouraging us to consume up to eleven servings of carbohydrates a day, to advising us to cut the carbs. It’s a similar story with dietary fat – once demonized, only to be advised decades later that it’s not as harmful as we were led to believe. To complicate matters further, the food industry adds to the confusion with a plethora of ‘healthy’ options, most of which are far from it. A helpful rule of thumb: if a product makes health claims on the label, it’s almost certainly not as healthy as it claims to be.
Part of the confusion arises because much nutrition information comes from sources who aren’t fully qualified. Celebrities, online influencers, and even some supposedly reputable public health organizations contribute to this flood of misinformation. It’s important not to blindly trust authorities, as organizations and individuals alike can be influenced by financial interests. Some health organizations, for instance, have documented financial ties to ultra-processed food companies, receiving funding from industries linked to obesity, diabetes, and heart disease. Even respected global bodies like the WHO receive significant funding from private foundations with potential conflicts of interest.
With social media’s rise in recent years, more people than ever are relying on influencers for nutrition advice. Where’s the danger in this? Social media content is poorly regulated, and many popular influencers lack adequate training or expertise, making the reliability of their advice questionable at best. Moreover, because their content is monetized, their priority is often popularity rather than accuracy.
Faced with this barrage of contradictory and often questionable advice, you might feel tempted to throw in the towel and indulging in whatever you please. But there’s hope. Not all nutrition information online is misleading; many trustworthy resources do provide accurate, evidence-based guidance. The key lies in developing critical skills: look closely at the evidence supporting claims, evaluate arguments carefully, consider potential biases, and trust logical reasoning alongside your personal experience.
That’s precisely why I created this website – to help you sort through the confusion and ‘unlearn’ the myths around nutrition. I don’t expect you to believe my content. This website should just be a starting point, and therefore I urge you to research and try to put the pieces together for yourself. I am not a teacher, but my aim is to be an ‘awakener’. By challenging misleading claims and replacing them with solid, evidence-based principles, my goal is to empower you to make informed decisions about food. Ultimately, this can lead to better health, greater happiness, and a longer, more fulfilling life.
One Size Doesn’t Fit All: Making Sense of the World of Extreme Dietary Doctrines
To add to all this confusion and uncertainty, there is also the mind-boggling battlefield of competing dietary ideologies. From veganism and raw food to ketogenic, Paleo, and even carnivore diets, the sheer variety of approaches can be overwhelming. With each camp proclaiming to hold the key to optimal health, it’s no wonder so many people are left wondering: Which one is right for me?
The honest answer? Probably none of them – at least not in the all-or-nothing way they are often promoted. While many of these diets offer valuable insights and health benefits, a rigid, one-size-fits-all approach rarely aligns with the diverse needs of individuals. Our species has an extraordinarily adaptable history. Over countless generations, humans have spread to nearly every corner of the planet, surviving – and thriving – on wildly different diets depending on climate, geography, and available resources.
Consider the contrast: the high-carb, plant-based diet of the Pima people of the American Southwest versus the high-fat, animal-based diet of the Arctic Inuit. Both populations maintained healthful, traditional diets rooted in their environments – diets that look nothing alike. Yet, both worked, because human beings are omnivores by design. Our digestive systems have evolved to handle a broad spectrum of foods, and that evolutionary flexibility is part of our strength.
Fortunately, modern science is beginning to cut through the noise. Nutrition research has become more nuanced, helping us focus less on dogma and more on foundational principles of health. In his book Food: What the Heck Should I Eat?, Dr. Mark Hyman captures this idea by coining the term “Pegan” – a tongue-in-cheek nod to the passionate camps of Paleo and vegan followers. The “Pegan” approach emphasizes whole, nutrient-dense foods, balanced macronutrients, and sustainable eating habits – principles that transcend dietary labels.
In the end, the key takeaway is this: healthy eating is not about choosing sides in a nutritional debate. It’s about learning to listen to your body, understanding your unique needs, and creating an eating plan that’s nutritious, flexible, and sustainable.
Not a Fad, Not a Fix: From Rules and Restrictions to Balance and Sustainability
When most people hear the word “diet,” they think of temporary restriction – something you start on Monday and abandon by Friday, or a quick fix to drop a few kilos or manage a health scare. But this popular use of the word misses the point entirely.
In its original sense, “diet” simply refers to the food and drink we consume regularly. However, in our modern culture, it’s become synonymous with rigid rules, deprivation, and short-term goals. That’s why terms like “healthy eating plan” are often preferred – they point toward a more balanced, sustainable approach. For simplicity, though, I will continue using the word “diet” here, but with a much broader, more thoughtful definition in mind.
A healthy diet, as defined in this context, isn’t about strict rules or fleeting results. It’s a long-term way of eating that provides all the nutrients and energy your body needs to sustain your specific lifestyle, and nurtures your gut microbiome – all essential components of overall wellness. Importantly, this kind of eating plan isn’t static. What works for you today might need adjusting in the future, as your body, activity levels, and health priorities shift over time.
Healthy eating is a journey, not a destination. And just like any meaningful journey, it requires patience, flexibility, and a commitment to learning what truly works for you. The earlier you begin to nourish your body with intention, the better – but it’s never too late to start. After all, the old adage still holds true: you are what you eat.
So instead of chasing the latest trend or adopting rigid dietary rules, think of your diet as a living, evolving part of your life – one that’s meant to support you, not restrict you. A “diet” that is not a fad, and certainly not a quick fix. It’s the foundation for lifelong health.
A Deceptive World of Highly Processed 'Food-Like Substances'
Sadly, much of what we eat today is not really food. It has been so heavily processed and altered that it barely qualifies as food; it’s more like a “food-like substance” made up of sugary, starchy, overly processed, nutrient-depleted ingredients, laden with pesticides, herbicides, hormones, antibiotics, and other harmful chemicals. As a result, not only our digestive systems, but all our bodily systems are left distressed and confused, not exactly knowing how to cope with many of those substances we put in our bodies these days.
So, what do we know about Food?
We were taught that food is composed of proteins, carbohydrates, fats, and various other nutrients (vitamins, minerals, etc.) that our bodies need for growth and vital functions, and to provide energy (fuel) for life. But food is so much more than that. It is medicine. It is information. Food literally controls every aspect of our physical and mental well-being.
Food can reinvigorate your health, affecting your ability to lead a vibrant, energetic, and soulful life – a life in which you have the energy to care for yourself, to love your friends and family, support your community, excel in your professional endeavours, and to live your dreams. When you eat real, whole, and fresh foods that you cook using real ingredients, you are positively affecting not only your own well-being but also the world around you.
Every bite you take is a powerful opportunity to either create health, or promote disease. So, which kind of food will you allow into your body? Real, Earth-grown foods that nourish and sustain us, or the industrialized, hyper-processed, hyper-palatable junk that degrades us and makes us sick? That choice is in your hands…
The Search for a Sustainable Food Future: Ethical, Healthier, Planet-Friendly Choices
This website will also address a number of concerns about the ethics, sustainability, and health implications of our food choices. I am urging you to consider the impact your choices might have, not only on your own health, but also the health of the environment and society as a whole. How we grow, produce, and consume food affects nearly every aspect of our lives and the environment. For example, it has been shown that more sustainable, organic agricultural practices can significantly reduce greenhouse gas emissions, freshwater withdrawal and pollution of rivers and lakes, deforestation and loss of biodiversity – not to mention the enhanced nutritional value of organically farmed foods. For more insight into the ethics and sustainability of current agricultural practices, read Michael Pollan’s “The Omnivore’s Dilemma: The Search for a Perfect Meal in a Fast-food World.”
This website is intended to be a holistic roadmap based on the latest and best scientific knowledge about what to eat and how to live a fulfilling life. What you put on your plate is arguably the most important decision you make every day – after all, you are what you eat!
You are what you Eat
Have you ever heard the saying, ‘You are what you eat’? It means that to stay fit and healthy, you need to eat nutritious food. The nutrients from what you eat provide the building blocks for every cell in your body – everything from your skin and hair to your muscles, bones, and even your digestive and immune systems. Even though you don’t feel it, your body is constantly repairing, healing, and rebuilding itself.
Every cell in your body has a ‘shelf life’ – for example, the cells that line your stomach and intestines last about 3-5 days, skin cells about two to three weeks, and red blood cells about four months. So, every day, your body replaces old cells with new ones, and how healthy those new cells are depends on what you’ve been eating in the last few days. A diet full of processed, nutrient-poor food doesn’t give your body much to work with. But when you eat clean, nutrient-rich whole foods, your body will build stronger, healthier cells that are better equipped to fight off premature aging and disease.
Healthy Eating – Whole Foods
When it comes to healthy eating, you may assume it requires strict rules about what to eat, how much, and when. But if you choose whole foods, it’s not quite like that. That is because a whole-foods diet is not like “traditional” diets with rigid guidelines, but a more sustainable way of eating that is easier to keep up over time. Whole foods are those that are close to their natural state, like fresh (or frozen) meat, fish, vegetables, legumes, fruits, nuts, seeds, and some dairy.
Wellness literature and online sources often recommend diets rich in plants, nuts, and seeds, with limited meat consumption. While this isn’t totally bad advice, it may lead to deficiencies in key nutrients, such as essential amino acids (proteins); minerals like iron (haem iron), zinc, iodine and calcium; vitamins B12 and D3 (which are only found in animal products); as well as DHA, an important omega-3 fatty acid. However, whole (unrefined) plant foods do provide digestive fibre, which is vital for gut health and completely absent in animal-based foods.
On the flip side, almost all plant foods also contain “toxins” – both natural (phytochemicals or antinutrients) and synthetic (pesticides). Since plants can’t physically escape predators, they have evolved a range of survival mechanisms, including various chemicals, some of which can be harmful to humans. Seeds (including grains), in particular, are packed with natural toxins and preservatives to protect the tiny plant embryo inside from animal predators (such as birds and rodents), insects, and fungi in the soil. However, in small doses, some phytochemicals may be beneficial to your health, but you should take care to minimise potential harmful effects through proper preparation techniques, such as soaking, cooking and fermentation (Much more about phytochemicals in a future blog post).
Fermented Foods
Fermented (or “cultured”) foods have a definitive place in a healthy, balanced, whole-foods diet. Eating fermented foods is the natural way to obtain a daily dose of probiotic bacteria that support gut health and much more (you can find out more about fermented foods and gut health in a future blog post).
“Diet” – What’s in a name?
The term “diet” can be misleading when it comes to nutrition because it is often thought of as a quick fix to solve a health issue or for weight loss. A better term is “healthy eating plan,” but for brevity and to keep things simple, I will use the term “diet” here. It should be clear by now that a healthy diet, as defined by this website, refers to a sustainable and balanced way of eating that provides all the nutrients and energy your body needs to sustain your specific lifestyle, while also supporting a healthy gut microbiome. Although healthy eating is a lifelong process, it is a good idea to focus on your nutrition early in your wellness journey—after all, you are what you eat. As your journey proceeds, you can adjust your eating plan to better fit your body’s changing requirements throughout life.
10 Guidelines for Healthy Eating
- Eat the right balance of nutrients: Make nutrient-dense whole foods the main focus of every meal, and limit your intake of energy-dense (calorie-heavy) foods unless you’re an athlete.
- Pay attention to portion sizes: To maintain a healthy weight, how much you eat is just as important as what you eat.
- Choose healthy fats: Eat healthy fats and limit your intake of highly processed seed oils. Avoid artificial trans fats (partially-hydrogenated oils), such as margarine or shortening (found in many processed foods). Keep in mind that even healthy fats are high in calories – more than double the calories found in carbohydrates and protein.
- Eat plenty of “healthy” fibre: Include fibre (sometimes referred to as roughage) in your diet every day. The healthiest sources of fibre are vegetables, legumes and fruit. Avoid foods with “added” fibre, including whole wheat bread and “high-fibre” breakfast cereals.
- Feed your gut bacteria: Healthy food fibre serves as a prebiotic – a food source for gut bacteria. An imbalance in gut bacteria is linked to many chronic conditions, including obesity and a myriad of digestive problems. Be mindful of things that may harm them or disrupt their harmony, like alcohol, too much sugar, food additives, and medications like antibiotics and many others.
- Maintain regular meal times: Your eating patterns should match your body’s natural rhythms (circadian rhythms). Regularly disrupting these rhythms can raise your risk of obesity, type 2 diabetes, and heart disease. Your gut bacteria also seem to have a daily rhythm, so avoid late-night snacking to give your gut a break. Regular meal times will help keep your gut, microbiome, and immune system healthy.
- Cut down on ultra-processed foods: Limit or avoid foods with refined carbohydrates (sugars and starches) and processed seed oils.
- Avoid added chemicals: Many artificial additives like some colourants, sweeteners, flavourings, flavour enhancers, and trans fats can be toxic, carcinogenic, or may contribute to gut inflammation.
- Stay hydrated: How much water you need depends on the climate where you are and your activity level. The most reliable indicator of your hydration status is urine colour – pale yellow is ideal, dark yellow or amber means you’re dehydrated, and clear means you may have had too much water.
- Manage your salt intake: For a long time, salt (sodium) has been blamed for causing high blood pressure. However, recent research suggests that the truth is much more complex. Cutting salt too much could even harm your heart health by triggering issues like insulin resistance, type 2 diabetes and obesity; so aim for a moderate amount. Surprisingly, added sugars might be a bigger cause of high blood pressure. (This controversial topic will be explored further in an upcoming blog post.)
“You Are What You Eat” – It’s actually not quite as simple as that...
You are not simply what you eat – You are what you digest. You are what you absorb. You are what you do not excrete…
You are not solely defined by what you eat, but rather by what your digestive system and related organ systems can effectively digest, absorb, and process as fuel; as well as your body’s ability (with the help of friendly gut bacteria) to effectively convert harmful metabolites and other bioactive compounds (such as alcohol and phytonutrients) and excrete waste. A healthy digestive system is crucial in these processes.
Digestion issues could potentially trigger a chain reaction: Poor digestion means you can’t absorb nutrients well. When digestion and absorption are weak, it may also affect your body’s ability to expel waste properly, which can lead to a build-up of toxins in your body. These toxins can disrupt hormone balance, which, amongst many other problems, can further harm your digestion, creating a worsening cycle that keeps repeating itself.
To break this noxious cycle, a healthy, balanced, whole-foods diet is the obvious starting point, and at the same time, preventing the build-up of toxic waste…