“Personalized health is unique and specific to YOU. It considers your genotype, your phenotype, your neurotype, and even more specifically your environment and lifestyle factors at each and every precise moment.”―Matt Riemann
Though certain general nutrition, movement, sleep, and stress management patterns tend to be beneficial for the vast majority of people, when it comes to the specifics, there is never a one size fits all solution for nutrition, movement, sleep, and stress management. This is why where most books, blogs, health gurus, trainers, coaches, etc. get things so wrong: they assume that if you do what they did, you will get the same results. The truth is that we are all unique bioindividuals that are helped or harmed by different things.
What works for me might not work for you, and vice versa. Furthermore, what works for you today, might not be what you need tomorrow. Our bodies are constantly scanning the environment and the information we provide via food, movement, sleep, thoughts, etc. Depending on your ancestry, your activity level, the weather, the season, your exposure to stressors, and how you respond to them, your body will need differing amounts of nutrients, energy, movement, and rest month to month, week to week, day to day, hour to hour, minute to minute, and even second to second!
Just about everyone will benefit from eating a nutrient-dense diet, but it will take some tinkering to figure out exactly what foods work best for you. A tomato might be the perfect addition to my salad, while it may cause you joint pain. Certain foods will be more or less ideal based on your ancestry, digestive health, food sensitivities, activity and stress levels, etc.
We all need movement, but the type, intensity, quantity, and quality depends on your overall health status, the health of your joints and bones, your range of motion, etc. At this stage in your health journey, just walking up the stairs might count as High Intensity Interval Training, while a few years from now, that might mean running uphill.
Many studies have shown the benefits of meditation, but not everyone needs to sit on a cushion with their eyes closed. Some will get the most benefit from walking meditation, while others might find that getting into a flow state during painting or mountain biking is ideal.
❶ Experiment with different foods, macronutrient ratios, fasting, movement, meditations, etc.
❷ Keep a “Food & Mood” journal each day to track what you eat (and when) and how you feel and perform. The more specific you can be the better (e.g. “12 oz. grass-fed steak, medium rare with 1 tbsp Kerrygold butter” instead of just “steak”).
❸ Try to identify patterns in your digestion, energy levels, mood, etc. and how they relate to what you ate, how you moved, how you slept, etc.