1: When it comes to nutrition, we get it wrong.
“Fad diets with extreme principles pushed by savvy marketers have dominated the cultural understanding of nutrition over the years,” Sahil Bloom writes in his book The 5 Types of Wealth.
“But contrary to what these expert marketers might tell us,” he notes, “proper nutrition is quite simple.”
Nothing extreme or complicated is required here.
2: This week, we’ve been looking at the fourth type of wealth we can design into our lives: Physical Wealth. Yesterday, we explored Sahil’s best practices for exercise. Today, we take on nutrition. And Monday, we’ll look at Recovery.
The bottom line: “Nutrition is a controllable lifestyle factor with a long list of positive benefits,” he observes. “As the old saying goes, we are what we eat.”
Sahil believes there are four core principles regarding nutrition:
Nutrition Core Principle #1: Overall Caloric Intake
“This is the total number of calories we consume in a day,” Sahil writes. Our “overall caloric intake determines the baseline outcomes of your body weight and muscle development.”
The math is surprisingly simple: We gain weight when we consume more calories than we use, and we lose weight when we consume fewer calories than we use.
Nutrition Core Principle #2: Macronutrients
These are the major nutrients our bodies need to function.
There are three types:
- Proteins: The building blocks necessary for muscle growth, tissue repair, and more
- Carbohydrates: A primary source of energy for our bodies
- Fats: A source of energy that supports cell growth, organ health, and more.
Sahil outlines two simple rules that we are wise to follow regarding “macros”:
- Prioritize protein. “Protein is essential for all body functions, but many under-consume it.” His recommendation: “Have a solid source of protein at every single meal.”
- Focus on the cleanliness of the source. “Rather than adopting a dogmatic view on the specific balance of the different macronutrients,” Sahil observes, “focus on the cleanliness of the sources of macronutrients.”
Our goal is to eat primarily whole, unprocessed foods, i.e., “those in their natural state that have not been modified or had synthetic ingredients added to them,” he writes.
One tip: Consume foods that have a small number of ingredients. The more ingredients there are, the more likely it is that there is synthetic processing.
Nutrition Core Principle #3: Micronutrients
“Micronutrients are the vitamins and minerals that are essential to healthy body functioning, disease prevention, and overall well-being,” Sahil writes.
We need much smaller quantities of micros than macros.
What else? “Micronutrients cannot be created in the body,” he explains, “so they must be consumed through diet or supplements.”
Examples include iron, vitamin A, vitamin D, iodine, folate, and zinc, among others.
Nutrition Core Principle #4: Hydration
Everyone needs water, but most of us don’t get enough.
The National Academy of Medicine recommends a baseline of 13 cups (about 3 liters) of fluid per day for men and 9 cups (about 2 liters) for women.
“These figures will increase based on our activity level,” he writes, “and should be considered a low-end target for hydration.”
To simplify nutrition, Sahil suggests a video-game analogy with three levels.
Approach each level in sequence: master Level 1 before advancing to Level 2, and only move to Level 3 once Level 2 is consistently achieved.
The Three Levels of Nutrition:
- Level 1: Eat whole, unprocessed foods most of the time (about 80%).
“As a frame of reference,” Sahil notes, “assuming you eat three meals per day, this means that roughly seventeen of your twenty-one meals each week are comprised of whole, unprocessed foods.”
- Level 2: “Eat whole, unprocessed foods 90 percent of the time,” he recommends. “Prioritize daily protein intake (about 0.8 grams of protein per pound of body weight) and overall macronutrient consumption and make sure you get the recommended amounts of fluid.”
- Level 3: “Eat whole, unprocessed foods 95 percent of the time,” Sahil suggests. “Prioritize daily protein intake (about 0.8 grams of protein per pound of body weight) and overall macronutrient consumption. Supplement as necessary with key micronutrients for a well-rounded nutrition profile. Get the recommended amounts of fluid.”
More tomorrow!
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Reflection: Am I overcomplicating nutrition with fads and quick fixes, instead of consistently practicing a few simple habits that truly fuel my long-term health?
Action: Choose one Nutrition Level (1, 2, or 3) that fits my current season and commit for the next week to hit its basics every day—especially whole foods, protein, and hydration.