Fueling your Goals: Individualized Nutrition
As February rolls around, many of us find ourselves drifting away from those ambitious New Year’s resolutions. Diet changes, weight loss, or trying to become more mindful about food can be challenging, especially when life gets busy or motivation wanes. But what if understanding how your body responds to food, macronutrients, and timing could help you make better, more sustainable choices?
This year, I started January with a week-long fast inspired by Dr. Jason Fung’s The Complete Guide to Fasting. The fast wasn’t about deprivation—it was about resetting my body and giving it a chance to switch energy sources. During the fast, I focused on hydration and nutrients: black coffee with coconut oil, bone broth (spiced up to taste), a green veggie powder mix, and salt for electrolytes. By day 3, my body entered ketosis, a metabolic state where fat cells are broken down for energy instead of relying on carbohydrates and sugars.
Day 3 was a turning point—it came with low energy and irritability, but by the second half, I felt surprisingly energized and clear-headed. Staying full was easier than you might think; drinking water and nutrient-rich fluids helped trick my body into feeling satisfied.
After the fast, I transitioned into a ketogenic (keto) diet for a week to maximize the benefits of ketosis. The keto diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. While I found the food satisfying, keto does require a love for cooking and preparing meals. Having already been on a relatively healthy diet made the fasting process easier this time compared to my first attempt, a reminder that preparation and habits matter.
Artificial Sweeteners: A Sweet Solution or Cause for Concern?
In the quest to reduce sugar and carbohydrate intake, many people turn to artificial sweeteners as substitutes. However, the safety of these sugar alternatives has been a topic of debate. For instance, aspartame, a common artificial sweetener, was classified as “possibly carcinogenic to humans” (Group 2B) by the International Agency for Research on Cancer (IARC) in 2023, based on limited evidence. Despite this classification, the Joint Expert Committee on Food Additives (JECFA) reaffirmed the acceptable daily intake of aspartame at 40 mg/kg body weight, indicating that moderate consumption is considered safe. It’s essential to stay informed and consume these sweeteners within recommended limits.
Is Fasting for Everyone?
Fasting isn’t a one-size-fits-all solution. It’s important to research and consult your doctor before trying something this extreme, as fasting can be unsafe for some people. However, what I’ve learned through this experience—and what others can take away—is that experimenting with how macronutrients, food timing, and hydration affect your body can help you make informed decisions.
For example, understanding the impact of carbohydrates, fats, and proteins on your energy levels can empower you to adjust your meals in a way that supports your goals. Likewise, playing with food timing—whether it’s intermittent fasting or simply eating earlier in the day—can reveal what works best for your body.
Your Journey, Your Way
You don’t have to do anything as extreme as a week-long fast to start learning about your body’s relationship with food. Small, mindful changes can have a big impact, whether it’s drinking more water, experimenting with meal timing, or eating nutrient-dense whole foods.
The key is to find what works for you—and that often involves some trial and error. At Bionic Fitness, we believe in empowering you to explore what makes you feel strong, energized, and healthy. Whether you’re just starting your fitness journey or looking for new ways to optimize your routine, understanding your body is an essential step toward achieving your goals.
Let February be the month you refocus on yourself and your health—not with guilt or pressure, but with curiosity and intention. You’ve got this!
Ready to learn more?
Reach out to Bionic Fitness, and let’s create a plan that works for you. From fitness coaching to nutrition tips, we’re here to help you thrive.
In Health,
Brandon
