Nutrition – What Fuels Us
- Michael Farah
- 2 days ago
- 12 min read
Nutrition is a fascinating yet often overcomplicated topic. Our goal is to simplify and provide a clear, practical exploration of key principles for a healthy diet.
Calories, Macros & Micronutrients
When people think about nutrition, they often prioritize body composition and satisfying hunger rather than overall bodily function. This typically results in a focus on calories and IIFYM (If It Fits Your Macros)—an approach that emphasizes energy balance and macronutrient intake while often overlooking food quality.
What Are Calories?
A calorie is a unit of energy measured by the heat released when food or beverages are burned in a controlled environment.
Macronutrients
Macronutrients are nutrients that the body requires in larger amounts to provide energy and support various bodily functions. The three main macronutrients are proteins, fats, and carbohydrates:
Proteins
Proteins are crucial for building and repairing tissues, enzymes, and hormones. They also provide energy when carbohydrates are scarce. Proteins are broken down into essential and non-essential amino acids.
Essential Amino Acids (Must be obtained from diet)
Histidine – Important for growth, tissue repair, and the production of histamine (involved in immune response, digestion, and sleep regulation).
Isoleucine – A branched-chain amino acid (BCAA) involved in muscle repair, hemoglobin production, and energy regulation.
Leucine – A key BCAA that stimulates muscle protein synthesis, supports tissue repair, and regulates energy metabolism.
Lysine – Essential for immune function, collagen formation, and calcium absorption.
Methionine – Crucial for metabolism, detoxification, and the production of other amino acids (such as cysteine).
Phenylalanine – A precursor to neurotransmitters (dopamine, norepinephrine, epinephrine) that influence mood and cognitive function.
Threonine – Supports collagen and elastin production for skin and connective tissue health.
Tryptophan – A precursor to serotonin (which affects mood and sleep) and melatonin (which regulates sleep cycles).
Valine – A BCAA involved in muscle growth, tissue repair, and energy production.
Non-Essential Amino Acids (Can be synthesized by the body)
Alanine – Plays a role in glucose metabolism and nitrogen transport.
Asparagine – Supports nervous system function and the synthesis of amino acids and neurotransmitters.
Aspartic Acid – Involved in energy production and supports the urea cycle (which removes ammonia from the body).
Glutamic Acid – A precursor to glutamate, an important excitatory neurotransmitter involved in brain function.
Conditionally Essential Amino Acids (Needed in higher amounts during stress, illness, or rapid growth)
Arginine – Plays a role in nitric oxide production, which regulates blood flow, immune function, and hormone secretion.
Cysteine – Crucial for antioxidant production (glutathione) and supports skin, hair, and immune health.
Glutamine – Important for gut health, immune function, and muscle recovery.
Glycine – Supports collagen production, digestion, and neurotransmitter balance.
Proline – Essential for collagen formation and wound healing.
Serine – Involved in metabolism, neurotransmitter function, and immune response.
Tyrosine – A precursor to dopamine, norepinephrine, epinephrine, and thyroid hormones; it is synthesized from phenylalanine but may become essential under certain conditions.
Sources
Animal proteins (meat, fish, eggs, dairy) provide all 9 essential amino acids in balanced ratios.
Plant sources (soy, quinoa, pumpkin seeds) can be complete but often require combining (e.g., beans + rice).
Conditionally essential aminos are abundant in collagen-rich foods (bone broth, organ meats).
Fats
Fats are essential for energy storage, hormone production, cell membrane integrity, and the absorption of fat-soluble vitamins (A, D, E, and K). Fats are composed of fatty acids, which are classified based on their carbon chain length (short, medium, and long-chain) and their chemical structure (saturated, monounsaturated, polyunsaturated, and trans fats). Each type plays a different role in metabolism, energy production, and overall health. It's important to note that different fatty acids have varying effects on health, depending on their structure, source, and how they are processed by the body.
Classification by Carbon Chain Length:
1. Short-Chain Fatty Acids (SCFAs) (Fewer than 6 Carbon Atoms)
Primarily produced in the gut through fermentation of fiber by gut bacteria.
Serve as a primary energy source for colon cells, supporting gut health and inflammation regulation.
Influence insulin sensitivity and energy balance.
Example: Butyrate, found in butter and produced in the gut, is a major SCFA.
2. Medium-Chain Fatty Acids (MCFAs) (6–12 Carbon Atoms)
Rapidly absorbed and do not require bile acids for digestion.
Directly transported to the liver, where they are converted into ketones (an efficient energy source, especially during low-carb intake).
Beneficial for brain function, metabolism, and endurance performance.
Examples: Caprylic acid and lauric acid, found in coconut oil, palm oil, and dairy products.
3. Long-Chain Fatty Acids (LCFAs) (13+ Carbon Atoms)
The most common type of fatty acid in food.
Require enzymes and bile acids for digestion and are transported through the lymphatic system before being used for energy or stored as fat.
Essential for brain function, hormone production, and cell membrane integrity.
Examples: Palmitic acid, stearic acid, and oleic acid, found in meats, fish, nuts, seeds, and vegetable oils.
Classification by Chemical Structure:
1. Saturated Fatty Acids (SFAs) (no double bonds)
Saturated fats are highly stable and resistant to oxidation, making them a reliable energy source. They play a role in hormone production, immune function, and cell membrane stability. While some studies link excessive intake to cardiovascular concerns, recent research suggests their health impact depends on the overall diet and fat sources. Found in animal fats, dairy, coconut oil, and palm oil.
2. Monounsaturated Fatty Acids (MUFAs) (one double bond)
MUFAs are less stable than saturated fats but still resistant to oxidation. They are well-known for supporting heart health by reducing LDL ("bad" cholesterol) and increasing HDL ("good" cholesterol). They also improve insulin sensitivity and reduce inflammation. Found in olive oil, avocados, nuts, and seeds, with oleic acid being the most abundant.
3. Polyunsaturated Fatty Acids (PUFAs) (multiple double bonds)
PUFAs are the most reactive type of fat, essential for brain function, cell signaling, and inflammation regulation. They are divided into:
· Omega-3 fatty acids (EPA, DHA, ALA): Found in fatty fish, flaxseeds, and walnuts, they reduce inflammation and support heart and brain health.
· Omega-6 fatty acids (linoleic acid): Found in vegetable oils, nuts, and seeds, they support immune function but can promote inflammation if consumed in excess without enough omega-3s.
4. Trans Fats (artificially altered structure)
Artificial trans fats are produced through hydrogenation, making liquid oils solid and shelf-stable. While small amounts occur naturally in dairy and meat, industrial trans fats are harmful, linked to increased heart disease risk, systemic inflammation, and higher LDL cholesterol. Many countries have banned or restricted artificial trans fats in processed foods, margarine, and fried products.
Carbohydrates
Carbohydrates are the body’s preferred fuel source, broken down into glucose for energy. Depending on their complexity and digestion rate, they serve different physiological roles.
Types of Carbohydrates
Monosaccharides (Single Sugar Molecules)
Glucose – The body's preferred energy source, stored as glycogen in muscles and the liver.
Fructose – Found in fruits and honey, metabolized in the liver, and can be converted into glucose or fat when consumed in excess.
Galactose – Found in dairy, converted into glucose in the liver.
Disaccharides (Two Sugar Molecules)
Sucrose (Glucose + Fructose) – Found in table sugar, fruits, and processed foods.
Lactose (Glucose + Galactose) – Found in milk and dairy, requiring the enzyme lactase for digestion.
Maltose (Glucose + Glucose) – Found in malted grains and formed during starch breakdown.
Oligosaccharides (Short Chains of Sugars)
Found in legumes, onions, and garlic.
Not fully digested in the small intestine but serve as prebiotics, feeding beneficial gut bacteria.
Polysaccharides (Complex Carbohydrates)
Starch – Found in grains, potatoes, and legumes, broken down into glucose for energy.
Glycogen – The body’s stored glucose, primarily in muscles and the liver, used during activity.
Fiber – Indigestible but crucial for digestion, classified into:
Soluble Fiber (e.g., oats, beans, fruits) – Slows glucose absorption, regulates cholesterol.
Insoluble Fiber (e.g., whole grains, vegetables) – Promotes digestion and bowel regularity.
Glycemic Index (GI) & Glycemic Load (GL)
The Glycemic Index (GI) ranks carbohydrates based on how quickly they raise blood sugar:
High GI (70+) – Rapid spikes in blood sugar (e.g., white bread, rice, potatoes, sugary cereals). Frequent intake may contribute to insulin resistance and energy crashes.
Medium GI (56–69) – Moderate effect (e.g., whole wheat products, basmati rice, sweet potatoes, pineapples).
Low GI (≤55) – Slow, steady glucose release (e.g., vegetables, legumes, whole grains, berries). Promotes stable energy and better metabolic health.
However, GI alone isn’t always accurate, as factors like fiber, fat, protein, and food preparation influence digestion.
Adding fats/proteins to a high-GI meal slows glucose absorption.
Individual factors (insulin sensitivity, physical activity, gut microbiome) also affect glucose response.
The Glycemic Load (GL) is a more precise measure, factoring in both GI and portion size, giving a better real-world impact on blood sugar.
Micronutrients
While macronutrients are crucial, micronutrients (vitamins and minerals) are often overlooked despite their significant impact on overall health. They are required in small amounts but play essential roles in immune function, metabolism, bone health, and cellular processes.
Vitamins
Vitamins are categorized into water-soluble (B-complex and C) and fat-soluble (A, D, E, K). Since the body cannot synthesize most vitamins in sufficient amounts, they must be obtained through diet or supplements.
Fat-Soluble Vitamins (Stored in Fat Tissues)
Vitamin A – Supports vision, immune function, and skin health.
Sources: Carrots, sweet potatoes, spinach, kale, liver, eggs.
Vitamin D – Regulates calcium absorption, bone health, and immunity.
D2 (Plant-based) – Found in fortified foods, mushrooms exposed to UV light.
D3 (Animal-based) – Synthesized via sunlight and found in fatty fish (salmon, mackerel).
Vitamin E – A powerful antioxidant that protects cells and supports skin health.
Sources: Nuts (almonds, sunflower seeds), spinach, olive oil.
Vitamin K – Essential for blood clotting and bone health.
K1 (Plant-based) – Found in leafy greens, broccoli, Brussels sprouts.
K2 (Animal-based) – Found in fermented foods, cheese, liver, natto (fermented soy).
Water-Soluble Vitamins (Not Stored, Must Be Regularly Consumed)
Vitamin C (Ascorbic Acid) – Acts as an antioxidant, boosts immunity, supports collagen synthesis.
Sources: Citrus fruits, strawberries, bell peppers, broccoli.
Vitamin P (Bioflavonoids) – Supports immune function and acts as an antioxidant.
Sources: Citrus fruits, berries, tea, dark chocolate, carrots, onions.
Vitamin B-Complex – Plays a role in energy metabolism, brain function, and cell health:
B1 (Thiamine) – Supports nerve function, energy metabolism.
Sources: Whole grains, legumes, pork, sunflower seeds.
B2 (Riboflavin) – Essential for energy production and skin health.
Sources: Dairy, lean meats, eggs, leafy greens.
B3 (Niacin) – Aids metabolism and skin health.
Sources: Meat, poultry, fish, legumes, whole grains.
B5 (Pantothenic Acid) – Supports cell repair and metabolism.
Sources: Chicken, whole grains, avocados, mushrooms.
B6 (Pyridoxine) – Important for amino acid metabolism and brain health.
Sources: Poultry, fish, whole grains, bananas.
B7 (Biotin) – Vital for healthy hair, skin, and nails.
Sources: Nuts, eggs, sweet potatoes, broccoli.
B9 (Folate/Folic Acid) – Supports DNA synthesis and cell division.
Sources: Leafy greens, legumes, fortified cereals, oranges.
B12 (Cobalamin) – Essential for nerve function and red blood cell formation.
Sources: Animal products (meat, fish, poultry, dairy).
Minerals
Minerals are inorganic elements required for various physiological functions, such as bone formation, nerve transmission, fluid balance, and enzyme activity. They are divided into two categories:
Macrominerals – Needed in larger amounts
Microminerals (Trace Minerals) – Needed in smaller amounts
Macrominerals (Major Minerals)
Calcium – Supports bone and teeth health, muscle function, nerve transmission, and blood clotting.
Sources: Dairy products, fortified plant-based milk, leafy greens, tofu.
Magnesium – Essential for muscle and nerve function, energy production, and bone health.
Sources: Nuts, seeds, whole grains, leafy greens, beans.
Phosphorus – Works with calcium for bone health, energy metabolism, and DNA formation.
Sources: Dairy, meat, poultry, fish, whole grains.
Potassium – Regulates fluid balance, nerve signaling, muscle contractions, and heart rhythm.
Sources: Bananas, oranges, potatoes, tomatoes, spinach.
Sodium – Important for fluid balance, nerve function, and muscle contractions.
Sources: Table salt, processed foods.
Sulfur – Crucial for protein structure and function, including amino acids and vitamins.
Sources: Meat, fish, eggs, legumes.
Chloride – Helps maintain fluid balance, nerve function, and pH levels.
Sources: Table salt (sodium chloride), certain vegetables.
Microminerals (Trace Minerals)
Iron – Essential for oxygen transport, energy production, and immune function.
Sources: Red meat, poultry, fish, legumes, spinach.
Zinc – Supports immune function, wound healing, and DNA synthesis.
Sources: Meat, poultry, beans, nuts, whole grains, dairy.
Copper – Aids in iron absorption, collagen synthesis, and antioxidant defense.
Sources: Nuts, seeds, organ meats, seafood, whole grains.
Selenium – Functions as an antioxidant, supports thyroid function and immune health.
Sources: Brazil nuts, seafood, meat, poultry, dairy.
Iodine – Essential for thyroid hormone production, regulating metabolism.
Sources: Iodized salt, seafood, seaweed.
Manganese – Supports bone health, metabolism, and antioxidant defense.
Sources: Shellfish, nuts, whole grains, black tea, leafy greens.
Chromium – Enhances insulin action and glucose metabolism.
Sources: Whole grains, meat, nuts.
Molybdenum – Aids sulfur metabolism and enzyme function.
Sources: Legumes, grains, nuts, liver, milk, leafy greens.
Boron – Supports bone health, brain function, and hormone regulation.
Sources: Fruits, vegetables, nuts, legumes.
Cobalt – Helps in the formation of vitamin B12 in the body.
Sources: Animal products.
Nickel – Plays a role in enzyme function and metabolism.
Sources: Found in small amounts in various foods.
Silicon – Important for bone health and connective tissues.
Sources: Whole grains, fruits, vegetables.
Vanadium – Supports glucose metabolism and bone health.
Sources: Mushrooms, shellfish, parsley.
Gut & Health issues
While reviewing micronutrients and food sources, you may notice that certain food groups appear more frequently. While they provide essential nutrients, some may also cause digestive discomfort or trigger food sensitivities in certain individuals.
Symptoms of Food Sensitivities & Poor Digestion
Food intolerances can lead to various symptoms, including:
Gastrointestinal Issues – Bloating, gas, abdominal pain, cramping, diarrhea, constipation, or general digestive discomfort.
Nausea or Vomiting – Feeling unwell or experiencing nausea after eating certain foods.
Fatigue – A sluggish feeling or post-meal tiredness, often linked to poor digestion.
Headaches or Migraines – Some foods can trigger headaches or migraines in sensitive individuals.
Skin Reactions – Rashes, hives, eczema, or other skin issues.
Joint Pain – Some foods may contribute to inflammation and joint discomfort.
Brain Fog or Cognitive Issues – Difficulty concentrating, memory problems, or a sense of mental sluggishness.
Mood Changes – Some individuals experience mood swings, irritability, or anxiety after consuming trigger foods.
Many of these symptoms are common, but they are not normal. Identifying and eliminating problematic foods can often help improve digestion, energy levels, and overall well-being.
Common Food Groups That Can Cause Gut Issues
The following food groups are more likely to trigger digestive issues, sensitivities, or inflammation in some individuals:
1. Dairy Products
Issue: Contains lactose, which requires the enzyme lactase for digestion. Some people lack sufficient lactase, leading to lactose intolerance (bloating, gas, diarrhea).
Common Sources: Milk, cheese, yogurt, butter, whey protein.
2. Gluten-Containing Grains
Issue: Gluten, a protein found in wheat, barley, and rye, can trigger gluten sensitivity or celiac disease in some individuals.
Common Sources: Bread, pasta, cereals, beer, processed foods.
3. Lectins
Issue: Proteins found in legumes, nightshades, grains, and seeds may interact with the gut lining and cause irritation or inflammation.
Common Sources: Beans, lentils, peanuts, cashews, tomatoes, eggplants, peppers, unripe fruits.
4. Legumes (Beans & Lentils)
Issue: Contain oligosaccharides, which are hard to digest and may cause gas, bloating, and discomfort.
Common Sources: Beans, lentils, chickpeas, soybeans.
5. Cruciferous Vegetables
Issue: Contain compounds that produce gas, leading to bloating in some individuals.
Common Sources: Broccoli, cauliflower, cabbage, Brussels sprouts.
6. FODMAP Foods
Issue: FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are poorly absorbed carbohydrates that can cause digestive distress.
Common Sources: Onions, garlic, certain fruits (apples, pears, watermelon), artificial sweeteners (sorbitol, xylitol).
7. Processed & Spicy Foods
Issue: Highly processed foods may contain preservatives, additives, or artificial ingredients that disrupt digestion. Spicy foods can irritate the gut lining.
Common Sources: Fast food, chips, packaged snacks, heavily spiced meals.
8. Caffeine & Alcohol
Issue: Can irritate the stomach lining, contribute to acid reflux, and disrupt gut bacteria balance.
Common Sources: Coffee, tea, soda, energy drinks, beer, wine, liquor.
9. Artificial Sweeteners
Issue: Some artificial sweeteners can cause bloating, gas, and diarrhea in sensitive individuals.
Common Sources: Aspartame, sucralose, sorbitol, xylitol (found in sugar-free gum, diet sodas, protein bars).
10. Nightshades
Issue: Contain solanine and alkaloids, which may trigger inflammation in sensitive individuals.
Common Sources: Tomatoes, eggplants, peppers, potatoes.
11. Soy Products
Issue: Contains phytoestrogens, which may affect hormone balance in some people.
Common Sources: Soy milk, tofu, tempeh, soy protein isolate, edamame.
Why Individual Tolerance Matters
Not everyone reacts negatively to these food groups, but individual differences in digestion, gut bacteria, and enzyme production play a major role. Gut health isn’t just about what we eat—it’s also influenced by:
✔ Food quality (organic, pesticide-free vs. heavily processed)
✔ Cooking methods (fermentation, soaking, sprouting)
✔ Overall diet balance (highly processed vs. whole-food-based)
Optimizing gut health and nutrition requires awareness of food sensitivities, making informed choices, and adjusting your diet accordingly.
This is why doing an elimination diet with a reintroduction method to see what foods work for you might be a good idea. This consists of gradually removing food groups until you are left with pasture-raised meat and wild-caught fish (organs and roe included), as these foods tend to cause the least amount of inflammation in the general population. After you've been on this for a couple of weeks, you can start to slowly introduce food groups one at a time, or until you notice any of the above symptoms. If you have any issues, please make sure you see a licensed physician to ensure you're taking the right steps for your health and well-being.
Conclusion and General Tips
In conclusion, nutrition is a multifaceted yet essential aspect of maintaining health and well-being. By understanding the role of calories, macronutrients, and micronutrients, we can make more informed choices about our diets that support both bodily function and overall health.Macronutrients—proteins, fats, and carbohydrates—each serve unique roles, providing the energy and building blocks necessary for bodily functions, growth, and repair. While it’s essential to prioritize the quality of these macronutrients, micronutrients also play a critical role in supporting immune function, metabolism, and cellular processes.
However, nutrition is not just about providing the right amounts of these nutrients; it’s also about paying attention to how different foods can affect digestion and overall health. Identifying potential food sensitivities or intolerances is crucial for optimizing digestive health and overall well-being.
By taking a mindful approach to food selection, being aware of how our body responds to various foods, and focusing on whole, nutrient-dense options, we can fuel our bodies for long-term health.
I propose a new model, IIFYMM (If It Fits Your Macro and Micronutrients), which emphasizes a whole-food-based diet that aligns with bio-individual needs, ensuring adequate macronutrient and micronutrient intake for optimal performance and recovery. Unlike traditional IIFYM, which primarily focuses on body composition and performance without considering overall health, IIFYMM also prioritizes micronutrient intake as a key component of overall well-being and metabolic function.
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