Transforming Your Health with Protein and Micronutrients

After years of dieting and counting calories, I’ve learned a few important lessons. Once I stopped fixating on calorie counting, I finally noticed significant changes. This led to what I call my protein and micronutrient approach to health.

If you’ve struggled with calorie restriction and persistent weight issues despite following all the "right methods," this might be just what you need. While you might not find this theory in scientific journals, it’s been personally beneficial for me. I’m sharing it today in hopes of providing some inspiration.

My Approach to Health

Many diet experts advocate for a simple calories in versus calories out method. Eat fewer calories and move more to shed weight. Although this might work in theory, many women, particularly those with thyroid or hormone issues, often find this approach ineffective.

I kept detailed lists of all the supplements I took and the health trends I followed, consuming as few as 800 calories some days—less than what a toddler needs! My health approach is a result of years of experimentation and supports, but doesn’t replace, the calorie model.

Yes, calories are significant, yet I suggest the quality of those calories holds equal importance. As J.J. Virgin puts it, "Your body is not a bank account, it’s a chemistry lab." Not only did I lose excess weight, but I also experienced better sleep and increased energy.

Understanding Macronutrients and Micronutrients

You might be familiar with macronutrients: protein, fats, and carbohydrates. But dieting often overlooks the focus on micronutrients. I used to limit my food intake to force my body into submission. Now, I view food as a way to nourish and care for my body. It’s not about dieting, but about meeting our bodies’ needs.

Micronutrients are the vitamins and minerals essential for optimal health. Unfortunately, foods today have far fewer nutrients than before. While it’s clear carrots are healthier than cheese puffs, even today’s carrots aren’t as nutrient-rich as they used to be.

The Protein and Micronutrient Approach Explained

I believe insufficient micronutrients lead our bodies to crave more calories to fulfill those nutritional needs. Focusing solely on calories can cause undernourishment. This doesn’t mean we should ignore calorie intake altogether. Instead, concentrating on micronutrients while being mindful of calories offers a balanced approach.

This strategy sends positive signals to the body, suggesting we’re getting the needed nutrients, thus reducing binge eating tendencies and fat storage. It also helps decrease stress, support hormonal balance, and enhance metabolism. Our body is always working for us; we just need to give it what it requires to function optimally.

The Significance of Micronutrients

Magnesium, alone, plays a role in hundreds of bodily functions, yet most people lack sufficient amounts. Deficiencies in micronutrients, coupled with under-eating, elevate cortisol levels, leading to belly fat, cravings, and a slower metabolism. Meeting our micronutrient needs can stabilize hunger signals, and improve both energy and mood.

Nutrients like B vitamins, omega-3, and zinc are crucial for everything from cellular repair to hormone function. Deficiencies in these might manifest as cravings. If you’re craving salty foods or chocolate, you might need more magnesium. A desire for sugar could indicate a need for protein, chromium, or B vitamins.

Focusing on micronutrients significantly improved my mood and body composition.

The Importance of Protein

Opinions on protein vary widely—from required amounts to best sources. I’ve seen remarkable benefits after prioritizing protein-rich foods.

Protein is essential for muscle building and maintenance, hormone production, and brain support. Greater lean muscle mass reduces risks associated with aging and enhances overall health. More muscle increases the number of calories burned at rest.

I aim for approximately 1 gram of protein per pound of ideal body weight daily. For most women, this means at least 120 grams of protein daily. This amount is based on ideal body weight, not actual weight. For someone with a healthy weight of 130 pounds, this would equal 130 grams of protein.

Healthy protein sources include grass-fed and pasture-raised meats, eggs, and seafood. Beans and dairy can also be beneficial depending on individual tolerance. I use protein powder to supplement when necessary, though not as my primary protein source.

The Challenge

Highly processed foods and degraded soil quality have diminished the nutrient content of our food. I prioritize wholesome, natural foods and supplement as required. Even authorities like Chris Kresser, who once advocated for obtaining nutrition solely from food, acknowledge this concern.

For instance, I need more choline than I can get from food alone. To meet my choline needs only through food would require eating an unreasonable amount of egg yolks. Supplementing with choline significantly boosted my energy levels! Which supplements are necessary will depend on one’s diet, lifestyle, and genetic predisposition.

My approach involves consuming nutrient-rich foods and using supplements to fill any lacks. While mindful of calories, they are not my sole focus.

How I Eat Now

My current eating habits significantly differ from ten years ago. I consume about twice as much food but have lost significant body fat in the process. I’ve also experienced improvements in sleep quality, stress levels, mental clarity, and energy.

Interestingly, I weigh more now than a few years ago. However, my unhealthy visceral fat has decreased while muscle mass has increased. Thus, a scale doesn’t always accurately reflect true health.

The most significant change has been a mindset shift from restriction to supporting my body’s needs. While I’m not perfect, I feel better on days when I adhere to my routine consistently.

Practical Suggestions for Real Results

Each of us has unique bodies and genetic makeups, but some nutrients are generally beneficial. Here are key nutrients to focus on and their benefits:

Magnesium – Enhances stress resilience, sleep, energy, and hormonal balance. Found in dark leafy greens, pumpkin seeds, and dark chocolate. This is one of the few supplements I take daily since it’s nearly impossible to obtain enough from food alone.
Omega-3s – Up to 90% of the US population might be omega-3 deficient. These fats support brain functions, reduce inflammation, and help with hormones. Fatty fish, like salmon and sardines, are excellent sources, and taking quality fish oil supplements is also beneficial.
B Vitamins – Essential for ATP production which fuels cellular energy. These nutrients are linked to energy, brain health, metabolism, and nervous system functions. Grass-fed liver and free-range eggs are good sources. I take a methylated B complex supplement to meet my needs.
Choline – An important nutrient for memory, mood, muscle control, heart, and liver functions. Main sources are egg yolks and beef liver. This is another nutrient I supplement regularly.

There are of course other important nutrients too. Testing nutrient levels and genetic factors helped me craft a personalized health plan.

Starting with the Essentials

I’ve adopted several strategies as I refined my health approach, involving personal research and experimentation:

Prioritize Protein – Aim for at least 40 grams of protein per meal, including a high-protein breakfast within an hour of waking. This often consists of duck eggs with ground beef or sardines.
Optimize Nutrient Intake – Complement protein with micronutrient-rich foods. My meals often include fermented vegetables, healthy fats, and colorful fruits and veggies.
Use Supplements – While my supplements vary, there are a few I take daily. Which ones to take depends on individual factors.
Listen to Your Body – Pay attention to how certain foods and habits affect your well-being. You don’t need to maintain a detailed spreadsheet like me, but tracking trends in energy, sleep, and cravings can be useful. My approach may not be an exact fit for everyone, and it’s crucial to heed your body’s signals.

Beyond Nutrition

Nutrition isn’t the sole factor in transforming our health. While nutrients are crucial, lifestyle factors play a role too. Supporting the nervous system helps send safety signals to the body, reducing unhealthy stress. Some activities I practice include getting sunshine, walking, dry brushing, and rebounding.

It’s been important for me to reshape my mindset, recognizing my body is working in my favor. Collaborating with my body was crucial for both weight management and overall health.

Final Thoughts on Protein and Micronutrients

While calories matter, prioritizing micronutrients can fulfill your body’s cravings, and that naturally includes focusing on protein. I encourage you to conduct your own experiments. Increase your protein intake, focus on nutrient-dense foods, and monitor the changes in how you feel.

What is your approach to healthy eating? Did any of these ideas resonate with you? I’d love to hear your thoughts!