Health Journal Online

Category: Nutrition

The Importance of Personalizing Your Fitness & Nutrition Program

Reviewed by Brian St. Pierre, MS, RD

A personalized fitness and nutrition program is the antidote to one-size-fits-all, generic advice.

If you’re tired of trying programs that just don’t fit with your lifestyle or preferences, a personalized program may be what you need to get—and stay—on track.

We’ll explore what a personalized coaching program includes, as well as the many health and wellness benefits you can enjoy when you follow one.

What does it mean to have a personalized coaching program?

In a personalized coaching program, you work with a health coach who tailors a plan to fit your unique needs.

They assess your individual goals, lifestyle, and preferences to create a program that’s designed just for you.

Personalized coaching programs often include custom nutrition and exercise plans, but they also take into account factors like your current skills, history, schedule, relationships, and stressors.

What are the benefits of individualized coaching?

Let’s take a look at what you can expect from a personalized coaching program and all the ways it can help you feel better in the long term.

Specifically targets your goals

By personalizing your plan, a dedicated health coach helps you work toward specific goals while paying careful attention to your overall well-being.

Whether your aim is weight management, stress reduction, or improved sleep, a personalized program ensures that each aspect of your routine contributes to these goals. Your coach tailors not only workouts and dietary guidelines but also considers broader lifestyle factors to holistically support your health objectives.

For instance, if weight management is your primary goal, your coach doesn’t just prescribe a generic workout routine but tailors exercises that are both effective and enjoyable for you. Simultaneously, dietary recommendations are carefully customized, taking into account your preferences and expectations.

A health coach considers all elements of your daily life—your schedule, stress tolerance, health conditions—when developing your personalized program. When a health coach takes this approach, it can help shape your daily routine so it’s aligned with your goals.

Provides personal support and attention

With personalized coaching, you’re not navigating your health journey alone. Your coach is there to provide ongoing support, helping you overcome challenges and celebrate victories.

As you work together, your coach will continue adjusting your plan to meet your needs more precisely.

Moreover, the added accountability is a major advantage of personalized nutrition coaching. Regular check-ins and feedback sessions provide an opportunity for both of you to address concerns, refine strategies, and celebrate milestones.

The individualized support and attention from a coach can increase your chances of achieving—and sustaining—your health and wellness goals.

Customized learning and teaching

In a personalized nutrition coaching program—unlike generic workout classes or mass-produced fitness programs—the teaching approach can be customized to suit your unique learning style. This customization helps you integrate information more effectively while also enjoying the process.

Perhaps in the past, you’ve experienced the frustration of feeling overwhelmed or lost in a workout class due to a mismatch in teaching styles. With a personal health coach, you have the opportunity to find someone you connect with better.

This dynamic of trust between the two of you helps you both feel confident, comfortable, and excited to work together. You can ask questions, seek clarification, and engage in meaningful discussions with your coach. They, in turn, can ask questions and clarify your needs as you progress.

Incorporates your preferences and needs

A good health coach will consider your past experiences, limitations, and current values and goals to ensure that every aspect of the program is customized to you.

Whether it’s dietary choices, favorite exercises, or scheduling constraints, your coach tailors the plan to fit organically into your life. This helps maximize the chances you’ll stick with the plan.

For instance, if you have dietary restrictions or preferences, your coach can design a personal nutrition plan that accommodates those specifications. Similarly, if you have physical limitations or aptitudes in terms of exercise, they can adapt a program to include activities that you enjoy and that align with your abilities.

Your coach will also consider your mental and emotional well-being. A good health coach will not only be trained in nutrition and fitness, but also human behavior and psychology, so they can design strategies to help you address stress, motivation, and overall recovery.

Easily adjustable

One major advantage of a personalized coaching program is the flexibility it offers, allowing you to easily adjust your plan as needed. Unlike rigid, one-size-fits-all approaches, a dedicated health coach understands that life is dynamic and what works today may need adjusting tomorrow.

This adaptability is essential for long-term success. Your coach will also help you progress at a pace that works for you so you can continue to feel challenged and motivated without pushing too hard or getting bored.

If something in your plan isn’t working as expected, your coach is there to help. Open communication with a coach you trust allows you to have candid conversations about your progress, challenges, and any necessary modifications.

For instance, if you find a particular type of exercise uncomfortable or unenjoyable, your coach can make program or movement adjustments for you. Similarly, if a dietary recommendation isn’t feasible due to budgetary constraints or simply your palate, your coach can help you explore alternative options that still support your health goals.

How to pick a health coach

Select a number of health coaches that work with people who have goals like yours, and then have one-on-one conversations with each to narrow down your options.

During these discussions, pay attention to how well they listen and understand what you’re looking for. The coach you choose should have a portfolio of happy clients in or close to your specific demographic. Their experience working with clients who have similar abilities or limitations to yours lets you know they understand your unique needs.

We’re here to help you reach your goals

The certified coaches at Precision Nutrition are experts in their field and can help you make sustainable lifestyle changes to reach your goals. You’ll not only receive customized nutrition and exercise plans, but you’ll learn the skills you need to maintain your success long-term, too.

Our coaches will delve into your personal habits so you can understand why you make the choices you do—and add positive changes to your life. Learn more about our personalized, science-based coaching program today and start your journey to a healthier, happier you.

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August 20, 2024
Healthy Living Guide 2021/2022 – The Nutrition Source

A Digest on Healthy Eating and Healthy Living

Download the printable Healthy Living Guide (PDF)
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Download the printable Healthy Living Guide (PDF)

Over the course of 2021, many of us continued to adapt to a “new normal,” characterized by a return to some pre-pandemic activities mixed with hobbies or habits that have emerged since 2020’s lockdowns. On the topic of food and eating, according to one U.S. consumer survey the year marked a decrease in certain behaviors that had changed abruptly during 2020. For example, fewer Americans reported that they were “snacking more” (18% in 2021 vs. 32% in 2020) or “eating more in general” (11% in 2021 vs. 20% in 2020). However, consumers also signaled a decrease in cooking at home (47% in 2021 vs. 60% in 2020); while other survey findings underscored significant disparities in food security. Beyond food, the COVID-19 pandemic continues to generate a wide range of unique and individual impacts, and the emergence of new disease variants is a sobering reminder of the urgency for increased vaccination globally, especially in low- and lower-middle-income countries.

As we all continue to navigate the twists and turns of this pandemic, we once again invite you to do what you can to incorporate healthy behaviors into your daily life. This year’s edition revisits the core themes of eating well, being active, and getting enough sleep with selected research highlights, as well as a closer look at some popular nutrition and lifestyle topics. We hope that you find it useful, and we wish you a very healthy and fulfilling 2022.

Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access many of the full online articles through the links below.

Key features this issue:

Plus: Test your healthy living knowledge

Hint: the answers can be found throughout last year’s Healthy Living Guide. Access the full edition here if you haven’t checked it out!

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August 19, 2024
The 411 on Statins

The cholesterol-lowering statin drug Lipitor has become the best-selling drug of all time, generating more than $140 billion in global sales. This class of drugs garnered so much enthusiasm in the medical community that some U.S. health authorities facetiously proposed they be added to the public water supply like fluoride is. One cardiology journal even offered the tongue-in-cheek suggestion for fast-food restaurants to offer “MacStatin” [sic] condiments along with ketchup packets to help neutralize the effects of unhealthy dietary choices.

What Are Statins and How Do They Work?

Statins are drugs that can lower cholesterol. They work by blocking a substance that our body requires to make cholesterol.

Are Statins Bad for You?

Although statins may be effective at lowering cholesterol and potentially helping to reduce the risk of heart disease and even stroke, they come with a host of possible side effects that may do much more harm than good.

What Possible Side Effects?

As I discuss in the video Who Should Take Statins?, muscle-related side effects from cholesterol-lowering statin drugs “are often severe enough [to make] patients stop taking [them]. Of course, these side effects could be coincidental or psychosomatic and nothing to do with the drug,” given that many clinical trials show such side effects are rare. Of course, it is also possible that studies funded by the drug companies themselves may under-report side effects. The bottom line is that there’s an urgent need to establish the true incidence of statin side effects.

Researchers have found that those taking statins are significantly more likely to develop type 2 diabetes than those randomized to placebo sugar pills. Why? We’re still not exactly sure, but statins may have the double-whammy effect of impairing insulin secretion from the pancreas, as well as diminishing insulin’s effectiveness by increasing insulin resistance.

Even short-term statin use may approximately “double the odds of developing diabetes and diabetic complications,” and increased risks may persist for years after stopping statins.

Who Should Take Statins?

How should you decide if a statin is right for you? “If you have a history of heart disease or stroke, taking a statin medication is recommended.” Period. Full stop. No discussion needed. However, if you don’t have any known cardiovascular disease, then the decision should be based on calculating your own personal risk, which you can easily do online if you know your cholesterol and blood pressure numbers, with the American College of Cardiology risk estimator or the Framingham risk profiler. (My favorite is the ACC estimator because it gives your current ten-year risk, as well as your lifetime risk.)

Under the current guidelines, if your ten-year risk is below 5 percent, unless there are extenuating circumstances, you should stick to diet, exercise, and smoking cessation to bring down your numbers. In contrast, if your ten-year risk hits or exceeds 20 percent, then the recommendation is to add a statin drug on top of making lifestyle modifications. Under 7.5 percent, the tendency is to stick with lifestyle changes unless there are risk-enhancing factors; above 7.5 percent, move towards adding drugs. What are the risk-enhancing factors to take into account when making the decision? A bad family history, really high LDL, metabolic syndrome, chronic kidney or inflammatory conditions, and persistently high triglycerides, C-reactive protein, or LP(a).

Relative Risk vs. Absolute Risk

One of the problems with communicating statin evidence to support shared decision-making is that most doctors have a poor understanding of concepts of risk, probability, and statistics, but that understanding is critical for preventive medicine. As discussed in my video Are Doctors Misleading Patients About Statin Risks and Benefits?, when doctors offer a cholesterol-lowering drug, they’re doing something quite different from treating a patient who is sick.

When drug companies say a statin reduces the risk of a heart attack by 36 percent, that’s the relative risk. In a large clinical study, 3 percent of patients not taking the statin drug had a heart attack within a certain amount of time, compared to 2 percent taking the drug. So, the drug dropped heart attack risk from about 3 percent to 2 percent, which is about a one-third drop—hence, the 36 percent reduced relative risk statistic. Another way to look at the change from 3 percent to 2 percent is that the absolute risk only dropped 1 percent. So, in effect, one’s chance of avoiding a heart attack over the next few years may be about 97 percent without treatment, but it can be increased to about 98 percent by taking daily statin drug. Yet another way to look at it: A hundred people would need to take the drug to prevent a single heart attack.

The Myth vs. the Reality

If you ask patients what they were led to believe, they think the chance of avoiding a heart attack within a few years on statins is 1 in 2, when it’s really 1 in a 100. And, if you ask, they want an absolute risk reduction of at least 30 percent or so to take a cholesterol-lowering drug every day, whereas the actual absolute risk reduction is only about 1 percent. So, the dirty little secret is that if patients knew the truth about how little these drugs actually worked, almost no one would agree to take them. So, doctors are either not educating their patients or they’re actively misinforming them.

Weighing the Risks and Benefits of Statins

If all those numbers are blurring together, the Mayo Clinic developed a great visualization tool. For individuals at average risk who do not take a daily statin, 10 out of 100 may have a heart attack over the next ten years. However, if all 100 people took a statin every day for those ten years, 8 would have a heart attack and 2 would be spared. That’s about a 1 in 50 chance that taking the drug would help you avert a heart attack over the next decade. What if you have no known heart disease and you take statins for a few years? The chance statins will actually save your life is about 1 in 250.

What are the downsides? The cost and inconvenience of taking a pill every day, which can cause some gastrointestinal side effects, muscle aching and stiffness in maybe 5 percent, reversible liver inflammation in 2 percent, and more serious damage in perhaps 1 in 20,000 patients.

If you want a more personalized approach, calculate your ten-year risk. I cover this in more detail in my video The True Benefits vs. Side Effects of Statins.

Alternatives to Statins?

As I discuss in my video How Much Longer Do You Live on Statins?, taking statins can enable you to live years longer because, for every millimole per liter you drop your bad LDL cholesterol, you may live three or even six years longer, depending on which study you’re reading. A millimole in U.S. units (mg/dL) is 39 points. Drop your LDL cholesterol about 39 mg/dL or 1 mmol/L, and you could live years longer. Exercise your whole life, and you may only increase your lifespan by six months, whereas stopping smoking may net you nine months. So, how can you drop your LDL cholesterol by about 39 points? You can accomplish that by taking drugs every day, or you can achieve that within just two weeks of eating a diet packed with fruits, vegetables, and nuts.

A plant-based diet has been shown to substantially reduce cholesterol levels and cardiovascular risk, as well as obesity, hypertension, and systemic inflammation—without negative side effects.

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August 18, 2024
The leap from clinical to private practice
Jodie Sheraton started her dietetics career with a $2000 loan from her parents, a printed ad in the Yellow Pages and a ‘can-do’ attitude. Seventeen years later, she has not one, but three successful businesses under her belt, and splits her time between running her multiple-clinic private practices and helping other dietitians increase their impact and income. In this episode, Jodie explains how her willingness to say ‘yes’ has contributed to her many successes. Jodie also shares her three pillars for building a sustainable business, while shining the spotlight on the importance of a life-long commitment to learning and why you should always back yourself.

Hosted by Brooke Delfino

Biography

Jodie Sheraton is the founder of Elevated Dietetics, where she helps clinic-based private practice dietitian business owners increase their impact, influence and income. Jodie’s journey from a new graduate dietitian working in a hospital to a successful private practice owner is nothing short of inspiring. She has not only grown her business, Optimum Intake Dietitians, to a large team of dietitians, but also founded Myrtle Oak Clinic, a specialised eating disorder clinic. And now she’s using her wealth of knowledge and experience to provide coaching and support to fellow dietitian private practice owners to grow their businesses and teams.
In this episode, we discuss:

Why stepping out of your comfort zone is essential for growth

The importance of collaborating with people whose values match your own

Getting comfortable talking about money

The many rewards and challenges that come with being a business owner
Additional resources

Connect with Jodie at elevateddietetics.com.au, on LinkedIn or Instagram @elevated_dietetics

The content, products and/or services referred to in this episode are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see here for terms and conditions.
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August 17, 2024
How to Know You’ve Found a Good Health Coach

Reviewed by Brian St. Pierre, MS, RD

Once you decide you want to work with a health coach, finding the right one goes beyond checking off a list of qualifications.

How do you know if you’ve found the best health coach for you? What are the qualities of a good coach besides the obvious credentials?

We’ve listed some traits to look out for when choosing a health coach.

Essentially, it all boils down to how the two of you “vibe.” You should find someone you get along with and trust, someone who seems to truly “get” you and is as invested in your success as you are.

Let’s dive deeper into what all that means.

Why is it important to find a good health coach?

A skilled health coach serves as a personalized guide.

They’ll help you achieve your goals with tailored advice, motivation, custom nutrition plans, and exercise routines designed specifically for you.

They won’t just give you generalized or generic advice about diet and exercise. This individualized approach ensures that you maximize your full potential and make the most of your fitness journey.

7 signs you’ve found a good coach

What are the qualities of a good coach?

How do you know when you’ve found one?

These seven qualities are by no means an exhaustive list, but they can help you narrow down your options.

1. They can walk you through their process.

A good health coach should possess the skill to clearly explain the steps, strategies, and milestones integral to their approach.

This not only demonstrates their expertise but also shows that they have a structured process to help you succeed.

Even more than that, they should also be able to draw on insights gained from practical experience. Articulating lessons learned from working with other clients like you shows understanding for the issues or preferences you might have. They’ve proven that they know how to address challenges similar to yours.

2. They can provide references and testimonials.

A hallmark of a good coach is their openness to share references and testimonials without hesitation. Transparency not only reflects confidence in their ability but also underscores their commitment to client satisfaction.

Ideally, these references should be from clients in your demographic with similar goals. If you have a particular injury, for example, a good coach will have testimonials from clients they’ve worked with in the past who experienced a similar injury or physical limitation. A good coach understands the value of real-world feedback and recognizes that the experiences of past clients can speak volumes.

Moreover, the ability to connect with past clients demonstrates a coach’s confidence in the relationships they’ve built. If a coach avoids providing references, that should raise concerns about their client interactions and the impact of their coaching.

Testimonials, in particular, offer insights into the tangible benefits clients have experienced under a coach’s guidance. Positive testimonials not only validate the coach’s skills but also provide you with a glimpse of the potential results you can expect.

3. They ask you questions.

A coach’s interest in your story is a reflection of their commitment to your success. They should ask you questions—lots of them. A quality coaching relationship is built on a foundation of understanding, and effective coaches recognize the importance of delving into your unique circumstances.

Rather than simply presenting a pre-packaged solution, a good coach should be genuinely interested in your “why.” They should want to understand your motivations, challenges, and specific goals. The questions they ask should help them tailor their coaching plan to your particular preferences and lifestyle.

4. They listen to you.

Another quality of a good coach is the ability to integrate your thoughts and feedback into the coaching process. Remember, this is a two-way, collaborative relationship.

Listening extends beyond the spoken word; it involves deciphering the nuances and subtleties of your communication. A good coach is attuned to not only what you say but how you say it.

A coach’s responsiveness to your feedback should foster an environment of trust. If you express concerns or suggest modifications to the plan, a good coach listens, understands, and adapts the program. This flexibility ensures that the coaching process remains dynamic, adjusting to your evolving needs and circumstances.

5. They communicate openly and often.

As we said, transparent and open communication is a two-way street. This element is fundamental to your success and includes how and when you and your coach touch base.

Effective coaches establish clear expectations regarding communication from the outset. Whether it’s setting regular check-ins, defining response times, or outlining preferred communication channels, a good coach is accessible to you and reliable in responding. You should feel comfortable reaching out, knowing that your coach is receptive to any questions or concerns you have.

6. They consider your health holistically.

Your well-being extends beyond isolated facets like exercise and nutrition. You’ll know you’ve found a good health coach when they also take into account your sleep quality, stress levels, past injuries, and exercise experience. They know how these factors work together and influence one another.

For instance, understanding your nutritional habits allows a coach to develop a diet plan that improves on your current eating habits, without being unrealistic. Acknowledging past injuries or exercise experiences informs workout routines that prioritize safety and effectiveness. The consideration of sleep patterns and stress levels further refines the approach, promoting overall well-being.

This holistic, multi-faceted view of well-being is called “Deep Health.” And when a Deep Health approach is applied, it means you’re more likely to create positive habits that affect every aspect of your life—for the long term.

7. They can adjust your program to fit your needs.

A good coach will adjust your program to fit your changing needs as you work to achieve your goals.

Whether you have specific dietary requirements, time constraints, or preferences in workout styles, a coach tailors the program to ensure it not only helps you make progress but also integrates seamlessly into your lifestyle—and can adapt as necessary.

Tips for finding a good health coach

Finding a good health coach goes beyond looking up online reviews or asking friends for recommendations (though those are good ways to get started).

Here are some more tips to keep in mind as you look for a health coach.

Identify your goals

Before seeking a coach, take a moment for introspection.

Ask yourself why you want to work with a health coach and what specific outcomes you aim to achieve.

Whether it’s weight loss, improved fitness, better sleep, or overall well-being, clarity on your objectives serves as a guiding compass in selecting the right coach.

However, it’s also okay not to have a specific goal, or if your goal is something general like, “I want to be healthier.” Helping you clarify and refine your goals is part of a health coach’s job. They can engage you in meaningful conversations to understand your aspirations, challenges, and motivations until the two of you shape a tailored plan together.

Talk to prospective health coaches

Once you’ve identified three to five potential health coaches, take time to meet with each one-on-one.

Prepare a list of questions and talking points to guide these discussions. Your questions should focus on things like their coaching philosophy, past experiences, and success stories. Understanding how their approach aligns with your goals is essential to making sure you truly “get” one another.

During these conversations, also pay attention to the coach’s communication style and demeanor. Consider whether you feel comfortable and genuinely heard during the conversation.

Day-to-day logistics are important as well. As you get to know each coach, ask them about their availability, preferred communication channels, and the structure of the coaching sessions. This will ensure a smooth and manageable collaboration.

Evaluate the “vibe”

Coaching is, at its core, a relationship-based service, and the personal connection you establish with your coach can profoundly impact your motivation and commitment to your health goals. A positive and supportive connection fosters a sense of trust, making the coaching relationship more enjoyable and effective.

However, recognize that there’s no “perfect” coach.

Instead, focus on finding a coach who’s “good enough” for you—someone whose approach aligns with your preferences and understands your unique circumstances. While there might be a coach who, on paper, seems to fit all your criteria, less tangible elements like a coach’s personality, communication style, and general energy are paramount. Trust your instincts and choose a coach with whom you genuinely connect.

We’re here to help you reach your goals

The health coaches at Precision Nutrition are experts in their fields. They take the time to understand your behavior and habits as they design a plan to fit your unique goals and lifestyle.

Our coaches don’t just give you advice about diet and exercise. They work closely with you so you can learn healthier, sustainable habits that will help you feel better long term.

Try our 1:1 coaching program now and achieve the results you deserve.

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August 16, 2024
Navigating infant formula shortages – The Nutrition Source
Infant formula shortages in the U.S. have occurred in the past two years largely due to widespread pandemic-related supply-chain problems. A national shortage of infant formula is undoubtedly alarming for families since infants require formula when human milk is not accessible or not available in adequate amounts. Although breastfeeding is encouraged, it is not always a feasible option for mothers who return to work early or do not have access to a lactation support system. Human milk and breastfeeding may also not be possible in infants who have allergies or metabolic or gastrointestinal disorders that require special infant formulas, or who have disabilities that limit breastfeeding.

What you can do now:

Consult first with your child’s pediatrician, especially if your child has allergies or special formula needs. They can inform you of safe alternative brands.

Be flexible in trying different brands, including generic. Many brands advertise special health benefits that have more to do with marketing than an actual difference in their nutrition content.

The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) offers guidelines for alternatives to brand name infant formulas and for special sensitivities in the event of a shortage.

If your child is older than 6 months, encourage a mixture of both infant food and formula. If they are closer to one year of age, they may be able to use toddler formula if approved by your pediatrician. After one year of age, babies no longer need formula and can be weaned off.

What not to do:

Avoid hoarding commercial infant formulas, which only prolongs a shortage. The American Academy of Pediatrics advises buying no more than a 10-day to 2-week supply of formula. [1] In addition to regular supermarkets, check drugstores, smaller store chains, and reputable online sites.

Do not make homemade infant formulas. The U.S. Food and Drug Administration (FDA) warns that they carry a risk of bacterial contamination and may not provide appropriate amounts of nutrients and fluids required for an infant’s growth. [2] Infants have been hospitalized or even died due to use of homemade infant formula recipes lacking nutrients.

Do not add extra water to formula to extend its use. This will dilute the nutritional content of the formula and increase the risk for deficiencies.

Avoid infant formulas from other countries unless they are approved by the FDA. FDA approvals are expected soon for formulas manufactured in Europe, for instance, so contact your health care provider (pediatrician, registered dietitian) with specific questions.

Future Directions

Policy changes are needed to prevent a recurrence of severe formula shortages in the future. An article from the American Journal of Clinical Nutrition outlines the following action steps: [3]

Completion and release of all investigative documents about formula recalls and public hearings to communicate the findings.

The FDA and U.S. Department of Agriculture should create specific rules for formulas that are identified as critical for specialized use to be produced at multiple sites and preferably by multiple companies (as opposed to the current situation of specialized formulas that are produced by a small handful of companies).

Establishment of a national plan related to assessment of formula needs and response to shortages, including those caused by natural disasters or recalls, especially in rural communities and for specialized and medical formulas. This should include considering the use of formulas made by reliable international manufacturers.

Creation of a database of “similar” formulas (e.g., amino acid-based or partial hydrolysate formulas) easily accessible to both consumers and health care providers, so that families can easily identify similar products if their usual formula is out of stock.

Changing of WIC rules to increase flexibility for families to purchase formula alternatives when a shortage occurs, with re-evaluation of the WIC state contracting processes.

Strong advocacy for workplace and postpartum rules to enhance breastfeeding and increase time for breastfeeding at work and before return to work.

A national policy allowing reimbursement for donor breast milk for families, especially when it is medically indicated or when formulas are in short supply.
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August 15, 2024
The Stroke Risk of Vegetarians

The first study in history on the incidence of stroke in vegetarians and vegans suggests they may be at higher risk.

“When ranked in order of importance, among the interventions available to prevent stroke, the three most important are probably diet, smoking cessation, and blood pressure control.” Most of us these days are doing pretty good about not smoking, but less than half of us exercise enough. And, according to the American Heart Association, only 1 in 1,000 Americans is eating a healthy diet and less than 1 in 10 is even eating a moderately healthy diet, as you can see in the graph below and at 0:41 in my video Do Vegetarians Really Have Higher Stroke Risk?. Why does it matter? It matters because “diet is an important part of stroke prevention. Reducing sodium intake, avoiding egg yolks, limiting the intake of animal flesh (particularly red meat), and increasing the intake of whole grains, fruits, vegetables, and lentils….Like the sugar industry, the meat and egg industries spend hundreds of millions of dollars on propaganda, unfortunately with great success.”

The paper goes on to say, “Box 1 provides links to information about the issue.” I was excited to click on the hyperlink for “Box 1” and was so honored to see four links to my videos on egg industry propaganda, as you can see below and at 1:08 in my video.

The strongest evidence for stroke protection lies in increasing fruit and vegetable intake, with more uncertainty regarding “the role of whole grains, animal products, and dietary patterns,” such as vegetarian diets. One would expect meat-free diets would do great. Meta-analyses have found that vegetarian diets lower cholesterol and blood pressure, as well as enhance weight loss and blood sugar control, and vegan diets may work even better. All the key biomarkers are going in the right direction. Given this, you may be surprised to learn that there hadn’t been any studies on the incidence of stroke in vegetarians and vegans until now. And if you think that is surprising, wait until you hear the results.

“Risks of Ischaemic Heart Disease and Stroke in Meat Eaters, Fish Eaters, and Vegetarians Over 18 Years of Follow-Up: Results from the Prospective EPIC-Oxford Study”: There was less heart disease among vegetarians (by which the researchers meant vegetarians and vegans combined). No surprise. Been there, done that. But there was more stroke, as you can see below, and at 2:14 in my video.

An understandable knee-jerk reaction might be: Wait a second, who did this study? Was there a conflict of interest? This is EPIC-Oxford, world-class researchers whose conflicts of interest may be more likely to read: “I am a member of the Vegan Society.”

What about overadjustment? When the numbers over ten years were crunched, the researchers found 15 strokes for every 1,000 meat eaters, compared to only 9 strokes for every 1,000 vegetarians and vegans, as you can see below and at 2:41 in my video. In that case, how can they say there were more strokes in the vegetarians? This was after adjusting for a variety of factors. The vegetarians were less likely to smoke, for example, so you’d want to cancel that out by adjusting for smoking to effectively compare the stroke risk of nonsmoking vegetarians to nonsmoking meat eaters. If you want to know how a vegetarian diet itself affects stroke rates, you want to cancel out these non-diet-related factors. Sometimes, though, you can overadjust.

The sugar industry does this all the time. This is how it works: Imagine you just got a grant from the soda industry to study the effect of soda on the childhood obesity epidemic. What could you possibly do after putting all the studies together to conclude that there was a “near zero” effect of sugary beverage consumption on body weight? Well, since you know that drinking liquid candy can lead to excess calories that can lead to obesity, if you control for calories, if you control for a factor that’s in the causal chain, effectively only comparing soda drinkers who take in the same number of calories as non-soda-drinkers, then you could undermine the soda-to-obesity effect, and that’s exactly what they did. That introduces “over adjustment bias.” Instead of just controlling for some unrelated factor, you control for an intermediate variable on the cause-and-effect pathway between exposure and outcome.

Overadjustment is how meat and dairy industry-funded researchers have been accused of “obscuring true associations” between saturated fat and cardiovascular disease. We know that saturated fat increases cholesterol, which increases heart disease risk. Therefore, if you control for cholesterol, effectively only comparing saturated fat eaters with the same cholesterol levels as non-saturated-fat eaters, that could undermine the saturated fat-to-heart disease effect.

Let’s get back to the EPIC-Oxford study. Since vegetarian eating lowers blood pressure and a lowered blood pressure leads to less stroke, controlling for blood pressure would be an overadjustment, effectively only comparing vegetarians to meat eaters with the same low blood pressure. That’s not fair, since lower blood pressure is one of the benefits of vegetarian eating, not some unrelated factor like smoking. So, that would undermine the afforded protection. Did the researchers do that? No. They only adjusted for unrelated factors, like education, socioeconomic class, smoking, exercise, and alcohol. That’s what you want. You want to tease out the effects of a vegetarian diet on stroke risk. You want to try to equalize everything else to tease out the effects of just the dietary choice. And, since the meat eaters in the study were an average of ten years older than the vegetarians, you can see how vegetarians could come out worse after adjusting for that. Since stroke risk can increase exponentially with age, you can see how 9 strokes among 1,000 vegetarians in their 40s could be worse than 15 strokes among 1,000 meat-eaters in their 50s.

The fact that vegetarians had greater stroke risk despite their lower blood pressure suggests there’s something about meat-free diets that so increases stroke risk it’s enough to cancel out the blood pressure benefits. But, even if that’s true, you would still want to eat that way. As you can see in the graph below and at 6:16 in my video, stroke is our fifth leading cause of death, whereas heart disease is number one.

So, yes, in the study, there were more cases of stroke in vegetarians, but there were fewer cases of heart disease, as you can see below and at 6:29. If there is something increasing stroke risk in vegetarians, it would be nice to know what it is in hopes of figuring out how to get the best of both worlds. This is the question we will turn to next.

I called it 21 years ago. There’s an old video of me on YouTube where I air my concerns about stroke risk in vegetarians and vegans. (You can tell it’s from 2003 by my cutting-edge use of advanced whiteboard technology and the fact that I still had hair.) The good news is that I think there’s an easy fix.

This is the third in a 12-video series on stroke risk. Links to the others are in the related posts below.

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August 14, 2024
Navigating the ‘beige stage’ in toddlers
Have you ever wondered why babies suddenly become a whole lot more discerning around 12-to-18-months old? Or perhaps you work with families familiar with the ‘beige stage’ – that frustrating phase where toddlers seem to survive on a bland diet of crackers, toast, plain pasta and bananas. In this episode, we’re joined by dietitian, Alex Parker, from The Biting Truth, to share practical strategies to help parents navigate the ‘beige stage’ of toddler eating. Learn about the key nutrients essential for toddlers, the role of parents in modelling healthy eating habits, and the importance of language at mealtimes. Alex also shares insights into distinguishing typical fussy eating from more complex sensory issues or food aversions.

Hosted by Brooke Delfino

Biography

Alex Parker is one half of the dynamic duo that makes up The Biting Truth. She is an Accredited Practising Dietitian, media nutritionist, guest speaker and mum. Alex has a keen interest in working with parents and children to provide clarity and inspiration for nourishing their family. As a mother of a toddler and a partner to one of Australia’s leading childcare organisations, Only About Children, Alex truly understands the challenge of feeding, and is realistic in her approach to childhood nutrition. She is the co-founder of Little Bites – the ultimate online nutrition hub for families.
In this episode, we discuss:

Developmental changes that happen around 12 months old

Practical tips to maximise key nutrients in fussy toddlers

The importance of role modelling healthy eating habits

The impact of language on toddler eating habits

How to identify what’s ‘normal’ and when fussy eating indicates more complex issues
Additional resources

Connect with Alex and learn more about The Biting Truth @thebitingtruth and @thebitingtruthkids

Are you craving a quick, impactful way to stay ahead in the nutrition world? Click here to learn more about Dietitian Connection’s NEW 30-minute Lunch & Learn sessions!

The content, products and/or services referred to in this episode are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see here for terms and conditions.
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August 13, 2024
How to Navigate Decision Fatigue When Working Toward Your Fitness Goals

Reviewed by Brian St. Pierre, MS, RD

We all make thousands of decisions every day, large and small.

What to have for breakfast. Whether or not to exercise—or when. Which project to tackle first at work. More coffee or not.

After a while, it’s only natural that decision fatigue sets in.

Decision fatigue can happen to anyone—but it’s especially disruptive when you’re trying to change old habits and make new (healthier) choices, but you lose steam by 10 AM.

Let’s take a closer look at what decision fatigue is, what causes it, and how to shake it off so you can continue to make good, intentional choices ongoing.

What is decision fatigue, anyway?

Decision fatigue refers to the deteriorating quality of decisions made after a prolonged period of decision-making. Decision fatigue can also happen when faced with an overwhelming number of choices.

When working toward wellness goals, the mental exhaustion from constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and nutrition. The constant evaluation of your workout schedules, meal choices, and other aspects of your lifestyle and routine can lead to decision fatigue.

Signs of decision fatigue

Decision fatigue can manifest in several ways. It might last days, weeks, or longer.

Here are six common signs that you might be experiencing it.

Sign #1: Procrastination and avoiding decisions

One of the primary signs of decision fatigue is procrastination and the tendency to avoid making choices. As decision fatigue sets in, you may find it increasingly challenging to initiate or conclude decision-making processes, leading to delays and lack of action.

Sign #2: Impulsivity

On the other hand, decision fatigue can also manifest as impulsivity. In an effort to expedite decision-making and alleviate mental strain, you may resort to impulsive choices, increasing the likelihood of taking less thoughtful actions.

Sign #3: Exhaustion

Decision fatigue often leads to mental exhaustion. You may feel tired and mentally drained, which may affect your overall cognitive functioning and energy levels.

Sign #4: Brain fog

A common symptom of decision fatigue is the sensation of “brain fog.” This mental cloudiness can hinder clarity of thought, making it difficult for individuals to focus, process information, and make wise choices.

Sign #5: Overwhelm

As decision fatigue accumulates, individuals may become easily overwhelmed by even minor choices. Tasks that would typically be manageable may seem daunting, contributing to heightened stress levels.

Sign #6: Irritability

Decision fatigue can lead to increased irritability and emotional sensitivity. The mental strain from continuous decision-making may impact an individual’s patience and tolerance, resulting in reactive emotional responses.

What causes decision fatigue?

A combination of factors can contribute to decision fatigue.

Cause #1: You’re always making decisions.

When you find yourself constantly making numerous decisions throughout the day, from choosing what to wear to deciding on work-related tasks, you may be prone to decision fatigue.

The cumulative effect of these daily choices can overwhelm your cognitive resources, making subsequent decisions more challenging.

Cause #2: You make a lot of decisions that impact other people.

Decisions that have a significant impact on others can contribute to decision fatigue.

When your choices carry weight and affect those around you, the mental burden intensifies. Balancing personal and professional responsibilities that influence others can lead to a heightened sense of responsibility and decision-related stress.

Cause #3: You make stressful or complex decisions.

Engaging in decision-making that is particularly stressful or complex can accelerate the onset of decision fatigue.

Evaluating intricate scenarios, especially under pressure, demands more cognitive resources, expediting mental exhaustion. High-stake decisions amplify the toll on your mental energy, making subsequent choices more taxing.

Cause #4: You’re experiencing a difficult or uncertain life situation.

Life situations characterized by difficulty or uncertainty can exacerbate decision fatigue.

Coping with unusually stressful challenges, whether personal or professional, consumes mental bandwidth. Navigating through uncertainty heightens decision-related stress, intensifying the impact of decision fatigue.

How does decision fatigue relate to your health and wellness?

Decisions related to diet, exercise, and overall health management can be overwhelming.

Constantly evaluating food choices, workout routines, and health-related decisions can challenge cognitive resources, exacerbating decision fatigue.

Further, when experiencing decision fatigue, your ability to make thoughtful, proactive health decisions diminishes. Fatigue may lead to impulsive choices, such as impulsive eating or skipping workouts, impacting your progress toward your goals.

How to overcome decision fatigue

Overcoming decision fatigue may not happen instantly, but by following these tips, you can significantly reduce its effect on your health and well-being.

All it takes is some careful planning and learning to let go.

Strategy #1: Remove choice from areas of your life where you can.

The intentional simplification of daily decisions not only streamlines your life but also enhances your cognitive capacity for more meaningful and impactful choices.

One approach is to establish routines to set some aspects of your daily life in stone—no decisions necessary. This deliberate structuring (such as predetermining what days/times you do your workouts) serves to reduce the ongoing need for decision-making in these areas.

Implementing routines also provides a psychological framework that turns repetitive decisions into automatic actions. For instance, adopting a regular weekly meal prep ritual.

Of course, this strategy is particularly beneficial for recurring activities, where predetermined choices can be consistently applied. This act of intentionally removing choices can give you back a sense of control and predictability in your daily life.

Strategy #2: Delegate where you can.

Whether in the workplace or at home, delegating decisions to others not only lightens your cognitive (and practical) burden but also promotes collaboration.

Distributing tasks at work fosters a sense of shared responsibility—and of course lightens your workload. By involving team members in decision-making processes, you not only benefit from diverse perspectives but also empower others to contribute their expertise.

Similarly, within the family or household, delegating responsibilities not only shares the cognitive load but also promotes a more supportive environment. This practice allows each family member to contribute their unique strengths, creating a more balanced distribution of decision-making responsibilities.

Strategy #4: Prioritize relaxation activities.

Relaxation activities are particularly effective in combating the effects of decision fatigue.

Quality sleep rejuvenates cognitive functions and replenishes mental energy. When you’re well-rested, you’re better equipped to face the challenges of decision-making.

In addition to sleep, try engaging in mindfulness practices, such as meditation or deep breathing exercises.

Exercise, too, not only promotes better sleep but also releases endorphins, which elevate mood and improve cognitive function.

Strategy #5: Manage stress and practice self-care.

Stress and decision fatigue are connected, so learning to manage the former will help alleviate symptoms of the latter.

Many of the relaxation techniques we previously mentioned are also great stress management tactics.

Try establishing a consistent self-care routine, like reading, taking a warm bath, or spending quality time with loved ones. These activities can provide a mental break and contribute to a positive mindset, which, in turn, helps prevent and reduce decision fatigue.

Strategy #6: Work with a coach.

By hiring a coach, you effectively delegate certain decisions to an expert.

By leveraging their knowledge, you not only streamline decision-making but also gain valuable insights and support on your journey to optimal health.

A health coach provides guidance on fitness, nutrition, sleep, stress, and recovery, and can design tailored plans to help you improve each of these areas.

Moreover, a health coach assists in establishing routines, contributing to the removal of unnecessary decisions from your daily life.

Working with a coach offers personalized support, helping you navigate health-related decisions while also enhancing accountability and motivation.

We’re here to help you reach your goals

At Precision Nutrition, our coaches are certified experts who can help you make positive decisions to improve your life. Decision fatigue ends with us, as every client receives a personalized, tailored plan designed to work with their personal preferences, lifestyle, and goals.

Learn more about how the coaches at Precision Nutrition can help you learn to live the healthier, more well-balanced life you deserve.

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August 12, 2024
Healthy Living Guide 2022/2023 – The Nutrition Source

A Digest on Healthy Eating and Healthy Living

Download the printable Healthy Living Guide (PDF)

Throughout 2022, food and nutrition were often in the spotlight, perhaps most notably with the White House Conference on Hunger, Nutrition, and Health. The national strategy that emerged from the event (the first of its kind since the original conference in 1969) aims at ending hunger and increasing healthy eating and physical activity by 2030. While the plan includes many promising approaches, such as expanding nutrition assistance programs and covering medically tailored meals under Medicare, our Department of Nutrition experts also noted some major omissions, including protecting children from unhealthy food marketing, as well as transforming the food system in response to climate change. “To have a significant impact, the administration must bring together the public and private sectors, along with philanthropists, academia, and individuals to develop truly sustainable food systems that support both public and planetary health,” Drs. Frank Hu, Walter Willett, and Lilian Cheung wrote in reflection of the event.

Indeed, there is much work to be done in creating policies that ensure there is not only enough food to sustain current and future generations, but also make optimal choices accessible and affordable to all. In the meantime, we encourage you to incorporate healthy behaviors wherever you can—no change is too small! We hope you find this Guide useful, and we wish you a fulfilling 2023.

Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access many of the full online articles through the links below.

Key features this issue:

Plus: Test your healthy living knowledge

Hint: the answers can be found throughout last year’s Healthy Living Guide. Access the full edition here if you haven’t checked it out!

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August 11, 2024