My Controversial Thoughts on Popular Health Trends - Vegan Foods, Gluten-Free, and Intermittent Fasting Times
Not all Health Trends are Healthy
As a holistic practitioner, one of my main goals is to help people make better health decisions by providing education and insight that you might not hear in mainstream media.
When choosing to buy into any new health routine, be it trendy or not, it’s important to consider these things:
BIOINDIVIDUALITY - Your body has different needs than your neighbor’s, your best friend, or your siblings. Your body metabolizes sugar differently, has different energy needs, has had different food and immune experiences, and carries trauma differently than any other human. This is why it’s inaccurate and downright dangerous to say that any one modality is right for everyone.
MENTAL HEALTH - How will it impact your stress levels to take on a new health routine? Does getting to the gym 5 days a week mean avoiding thoughts or emotions? Does restricting calories risk damaging your relationship with food? Is taking a supplement tricking your mind into believing you’re getting better when the root cause is still at large?
WHAT’S THE RESEARCH? - Is the source making the claim, reputable? Where did they get their information from? When I recommend any technique, modality, or supplement to my clients, I do my due diligence to do my research and apply my own nutrition education. But is the source of [insert health claim] doing the same thing?
What This Article will Cover
I’m not here to tell you all the healthy things you are doing are wrong - you know your body better than anyone else.
But what I am going to do is shed some light on some very popular health trends that I commonly see people doing incorrectly, or without understanding the impact or purpose behind them.
I’m going to help you gain knowledge so you can make better health choices that suit your unique health needs.
I’ll be covering the following topics:
gluten-free diet
plant-based or vegan diets
protein powders + vegan protein powders
intermittent fasting
plant-based milks
and testing for thyroid symptoms
My Controversial thoughts on 6 Popular Health Trends
GLUTEN-FREE DIET
There is a lot of hype out there about how gluten is the source of all inflammation, and how eliminating gluten will improve your health and prevent chronic illness.
That may be true for some people, but it is not true across the board. Here are some things to consider when considering giving up gluten as a health move:
How does your body tolerate gluten? Some individuals are sensitive (or allergic) to wheat in general, and probably the grass family as a whole (wheat, grass, rice, oats, etc.). Have you been properly assessed for this?
Is there another source, or other factors causing inflammation, that could be causing a higher reaction to gluten or wheat? Underlying chronic stressors like gut pathogens, can make allergic and other inflammatory reactions more intense.
What is the source of gluten you’re most commonly eating? Are you eating many packaged foods that contain fillers and refined grains, as opposed to eating good quality whole grains and fermented grains that are easier to break down?
HERE’S WHERE IT CAN GO WRONG:
I commonly see people not considering their own bio-individual health needs as we discussed above. But equally important is that many foods labeled “gluten-free” contain a lot of other inflammatory fillers and starches that mess with your blood sugar levels.
Even if your body would benefit from a gluten-free diet, substituting with foods that cause similar health problems is not the answer.
IF YOU THINK GLUTEN-FREE IS THE RIGHT CHOICE FOR YOU:
Get assessed by a holistic or functional medicine practitioner to find out what factors are at play with your symptoms (I can help!)
Rather than looking for foods labeled “gluten-free”, learn to look at the ingredients list. Better yet, practice choosing more whole foods over packaged foods, and foods not in the grass family. THIS IS MY FAVORITE RESOURCE FOR LEARNING TO READ INGREDIENTS LABELS.
PLANT-BASED OR VEGAN DIET
We’re getting it pounded into our souls that plant-based eating will save our health and save the planet.
And I would argue that it’s true that many Americans could stand to eat a lot more whole-food plants.
But switching to a vegan diet is not the answer to this problem. I would encourage you to spend some time doing some unbiased research on the matter (e.g. look at the scientific research cited in the documentaries or podcasts you’re watching to understand the context of these claims).
I am not here to tell you that plant-based diets are wrong, per se. People have many reasons for choosing a vegetarian or vegan diet, beyond their own health and the planet, such as:
budget - meat is more expensive than plant foods, especially when you are choosing quality animal products from conscious farmers
religious beliefs - some ideologies prohibit the consumption of meat or animal products
love for animals - some people find it difficult to reconcile with harming animals for our use
accessibility - those who live in areas with poor access to food other than what they grow themselves, or that is available at the 7/11, may not have access to much meat
What I am here to share is this:
When I encounter individuals who have chosen a plant-based diet, I commonly see them choosing poor-quality foods and ignoring their body’s bio-individual (there’s that word again) health needs.
I see them doing more harm than good.
What’s even more interesting is that many of my vegetarian friends have expressed something to the tone of, “yeah I can tell my body needs more protein, I felt better when I ate meat.”
So why are we ignoring that?
HERE’S WHY I DON’T RECOMMEND A VEGETARIAN DIET FOR MY 1:1 CLIENTS.
HERE’S WHERE IT CAN GO WRONG:
lack of complete protein in vegan foods - You’ve heard this argument before, but it carries a lot of weight, and I’m going to explain why:
Proteins break down into amino acids and peptides, which are needed to produce neurotransmitters (mood/sleep/digestion), build muscle tissue, and transfer nutrients throughout the body and into/out of cells.
Nine of the amino acids needed for this are not produced by the human body, and therefore must be consumed in the diet. When these nine essential amino acids exist together in a food, they are considered a “complete” protein. Optimal function requires the consumption of a variety of proteins and in adequate amounts.
Plants have many benefits, but they do not offer protein in high concentrations, and what they do offer commonly coexists with plentiful starches and carbohydrates. In and of themselves, starches and carbs are not bad, but in order to get enough protein for optimal function (88 grams per day for a 150lb adult (1)) on a plant-based diet, you would have to consume a LOT of starches, and you probably still would not be getting a complete profile of amino acids.
imbalance of macronutrients - similar to the inadequate protein discussion above, many plant-based, or vegan foods, are much higher in carbohydrates (present in most plants). This is not a problem in and of itself, but when care is not taken to ensure you also consume quality fats and proteins with your carbs, you are headed toward insulin resistance, metabolic syndrome, and are more susceptible to gut pathogens.
poor-quality meat and dairy substitutes - processed food is processed food. Despite current popular belief, many plant foods (especially those subsidized by government entities) are also heavily contributing to climate change*, and are impacting your health, as well. Those plant foods are commonly found in plant-based meat and dairy substitutes, and, again, cause a poor macronutrient balance (fat, protein, carbs), in addition to being heavily refined and altered.
IF YOU THINK PLANT-BASED/VEGAN IS THE RIGHT CHOICE FOR YOU:
Opt for whole-food plant-based, and pay attention to your macronutrients.
Rather than looking for foods labeled “vegan” or “plant-based”, learn to look at the ingredients list. An even better option is choosing whole foods over packaged foods. THIS IS MY FAVORITE RESOURCE FOR LEARNING TO READ INGREDIENTS LABELS.
If your reasons for eating plant-based are primarily for physical health and environmental change - instead, consider seeking out farmers who are taking action to change the way we farm animals, and make a conscious effort to raise animals in a way that’s healthier for all of us (including the animals).
*My expertise is nutrition, not climate change. But I have done a fair bit of my own research, and encourage you to do the same. I believe we are missing a lot of important nutrition by cutting out animal products, and believe the the long-term solution is not to boycott them, but rather to advocate for change in how they are produced. It’s not the animals - it’s the process that is harming our health and the environment.
PROTEIN POWDERS
You might be noticing a pattern here - processed foods and poor macronutrient balance are one of the main reasons I don’t recommend protein powders or vegan protein powders, at least not on a daily basis (or even more than a couple times a week).
Protein powder manufacturers do a really good job of marketing them as being a “health food”, and it’s easy to be fooled by that when you don’t know what you’re looking at.
While some protein powders and vegan protein powders might contain some good-quality nutrients, such as high-antioxidant ingredients, or use organic, non-GMO ingredients, it doesn’t necessarily make them healthy.
It also doesn’t necessarily make them NOT healthy - the idea behind this post is to help provide a more thorough education behind these health claims so that you can make better-informed decisions. So, let’s take a closer look at the details.
HERE’S WHERE IT CAN GO WRONG:
Protein powders ARE processed foods - Eating processed foods sometimes will not kill you, and may not even harm you if your body’s health can support it. But how many people do you know who only consume protein powders only once in a while?
In order to be put into a powder form that is easily mixable into liquid, protein powder ingredients must be dehydrated and refined. This process might include simple mechanical grinding methods or might involve chemical processes like hydrolyzing.
Many protein powders (even the better quality ones) use inflammatory fillers, emulsifiers, and seed oils to make their product the right consistency, or to lengthen shelf-life.
Macronutrient imbalance - Coming back to this again. One of the most popular forms of protein right now, in powder form, is pea protein. Peas are high in protein, yes. They are also high in sugar and starch. Using peas as a major source of protein means you are also consuming a large amount of sugars and starches. AND they are refined, causing havoc on your blood sugar levels.
Food Sensitivities - Many people I know consume protein powders on a daily basis. And similar to smoothies, are often consumed on-the-go, which wreaks havoc on your digestive system. Eating the same foods daily without proper digestion is the perfect recipe for developing food sensitivities and contributing to chronic inflammation.
IF YOU THINK PROTEIN POWDERS ARE THE RIGHT CHOICE FOR YOU:
Consider how you consume your protein shake - Are you often multi-tasking, driving, or working out while drinking it? Try sitting down as if you were eating a meal at a table. Breathe, relax, and enjoy your shake, and do your part to ensure your body can actually use the nutrients it’s getting.
Consider limiting protein shakes to no more than 2-3 times per week.
Quality is everything - Stop focusing on the “pea protein” (this is a popular trend right now), and focus instead on the other ingredients. What ELSE is in the protein powder or vegan protein powder that could be harmful or inflammatory? Want help with that? HERE’S A RESOURCE THAT WILL HELP.
Here are some other ways to add low-starch, quality-protein options to your day:
nuts and seeds
nut and seed butters
high-quality collagen powders
grass-fed yogurt, or quality cheese
broccoli, asparagus, dark leafy greens (these are higher in protein than other green vegetables)
eggs, if well tolerated, are a complete protein in and of themselves
INTERMITTENT FASTING
This is one of my favorite subjects because I have seen both sides of this coin. I’ve done a lot of research on intermittent fasting, and teach clients how to do it properly and effectively.
I’ve seen the benefits of it in my own life. It’s eliminated my blood sugar issues, it’s helped me to lose weight, build muscle, and has helped support my adrenal glands to get my periods on track.
But I’ve also seen times when it was too much of a stressor for my body and recognized that intermittent fasting should be considered carefully for each individual.
But many people I encounter, get this technique totally WRONG. They use it as a way to justify eating anything they want. One of the biggest misnomers I hear people assume about fasting (any type) is that it reduces the amount of calories consumed. This is not the intention of fasting, at all. In fact, I often consume more calories on re-feeding day than I do on a typical day.
HERE’S WHERE IT CAN GO WRONG:
Lack of education/understanding of different types of fasting - Different types of fasting have different effects on the body. Understanding their effects is important to knowing how they will impact your own health, and how your body might tolerate it (abbreviations are my own).
Intermittent Fasting (IRF): To alternate days of fasting and eating normally. Studies show IF has little to no effect on long-term metabolism rates, fosters cellular repair effects, improves insulin sensitivity, improves metabolic flexibility (when your body can more easily switch to burning fat rather than sugar, if sugar is not available), and can help with clearing or preventing gut pathogens from infiltrating, to name a few.
Time-Restricted Feeding (TRF): Consuming all your day’s calories within a small window of time. TRF more closely mimics calorie restriction, which can slow your metabolism over time. TRF can help improve insulin sensitivity, but long-term fasting is needed for cellular apoptosis (dying of damaged cells and removal of debris).
Long-Term Fasting (LTF): Fasting for longer periods of time, 3 days or more. This is where major cellular healing can occur.
Not re-feeding properly - After fasting for a longer period of time, your cells are READY for nutrients to come in. They’ve been making do by getting nutrients by converting other molecules and structures in the body, but they are ready to take in dietary nutrients. Careful consideration of what you consume after fasting is important.
Fasting (IF or TRF) when the body is under stress - Fasting is a form of stress. It can be considered “good” stress, otherwise known as eustress, in the right circumstances. Just like your muscles and bones must be degraded in order to build up stronger, fasting can do the same for your cells. I would never recommend fasting to anyone who has gut pathogens, a nervous system injury, or another type of underlying chronic stressor. Doing so can cause the body more stress (and not in a helpful way).
IF YOU THINK INTERMITTENT FASTING IS THE RIGHT CHOICE FOR YOU:
Get assessed for underlying stressors - Many people turn to IF as a way to lose weight, but if you have unexplained weight gain, or have trouble losing weight, Intermittent Fasting can cause your body more stress. Work on the foundations with a qualified professional first (I CAN HELP!), and consider fasting techniques as additional support if needed.
Consider what benefits are you expecting - Your health goals will determine what type of fasting is best for you. Use the guide above to help you decide what method might work best to help you achieve your goals.
I DO NOT RECOMMEND INTERMITTENT FASTING OR LONG-TERM FASTING WITHOUT THE SUPERVISION OF A QUALIFIED HEALTHCARE PROFESSIONAL. PERIOD.
PLANT-BASED MILKS | NUT-MILKS
This one is pretty simple: Plant-based milks often contain inflammatory seed oils, fillers, emulsifiers, and sweeteners.
Similar to the topic of gluten-free diets, and protein powders, it’s important to consider what else is in your nut milk that is causing you more harm than good.
The good news is, nut-milks and plant-based milk options have come a long way. There are some good quality brands out there, but I’m also going to share my favorite SUPER EASY recipe for Cashew Milk.
HERE’S WHERE IT CAN GO WRONG:
Inflammatory seed oils and other additives - Similar to protein powders, nut-milks are processed foods. In order to make them shelf-stable (even the refrigerated brands), and palatable, manufacturers add oils, emulsifiers, thickeners, and flavorings to their plant-based milks.
Bio-individuality - Does your body actually need plant-based milk? A healthy digestive system can tolerate cow’s milk just fine. If you can tolerate cow’s milk well, it is a nutrient-dense food that provides a lot of good protein and fat, when sourced from a reputable grass-fed farmer. If your digestive system does not tolerate milk well, it’s worth considering why that might be.
It’s worth noting that many people who have a mild intolerance to dairy, may feel fine when consuming a good-quality grass-fed milk, as opposed to conventional.
Starches - Are you on the oat milk train? Oats are great… when they are in their whole form. They are a nutritious grain that tastes sweet and nutty. But as processed as they are in oat milk, you might as well be drinking soda. Additionally, as we discussed in the gluten-free section, oats are in the grass family. If you are sensitive or allergic to wheat or gluten, it’s possible the grass family could all be included in that.
IF YOU THINK PLANT-BASED MILKS ARE THE RIGHT CHOICE FOR YOU:
Get assessed - If you don’t tolerate dairy well, it’s worth digging into the why behind it. It’s true that some humans lose the ability to produce lactase (the enzyme needed to break down dairy), but in many cases it may be a simple digestive issue that can be supported with foundational care.
Quality is important - There are good quality plant-based milks out there. Although I have no affiliation with these brands, MALK and Elmhurst are two of the cleaner brands I have seen, and they taste great!
THYROID TESTING
It’s weird to say that thyroid testing is “trendy”. But I have noticed it’s much more common for me to hear people outside of the nutrition or health world say, “I think I need to get my thyroid tested”.
Immediately red flags go up in my brain!
Here’s what I commonly see happen with my clients who receive standard thyroid testing:
Doc tests for TSH (Thyroid Stimulating hormone) and T4 (inactive form of thyroid hormone before it gets converted into its active form, T3). Sometimes they will also test T3.
Doc says “everything looks fine!”
Know why? Because TSH and T4 are the only two factors needed to diagnose hypothyroidism.
What’s wrong with that? Your thyroid will not show out-of-range lab results until your thyroid is already 90% damaged.
THIS IS WHERE OUR HEALTHCARE SYSTEM IS FAILING YOU.
And it PISSES ME OFF.
Let’s talk about what effective thyroid testing really looks like. If you want to dig into it deeper, I devoted an entire article just to the thyroid.
HERE’S WHERE IT CAN GO WRONG:
Thyroid hormone issues are not isolated to the thyroid gland - Briefly put, the thyroid produces hormones needed to make energy. When energy is needed, TSH is released by the pituitary gland, which tells a healthy thyroid gland to produce thyroxine (T4). T4 then gets converted into triiodothyronine (T3) within the thyroid gland, to be dispersed into different tissues as it’s needed. T4 can also be dispersed throughout the body tissues, and can convert to T3 by the cell itself (not in the thyroid gland).
Thyroid Hormone levels tested in the blood can include gland and cellular levels of thyroid hormones. If Thyroid Hormone levels are out-of-range, the doc’s first action is typically to put you on thyroid medication. BUT IT MAY NOT BE THE THYROID CAUSING THE PROBLEM.
Cellular stress - In the case of unaddressed underlying stressors, such as pathogenic infections (parasites, overgrown bacteria, candida), or unaddressed emotional trauma, your cells will activate what’s called a Cell Danger Response.
In Cell Danger Response, your immune system is summoned, but also your cells will stiffen their cell walls, making it harder for nutrients to get in and out of. Additionally, an enzyme called Deiodinase 3 is activated, which DE-ACTIVATES thyroid hormone at the cellular level. In some cases, turning it into Reverse T3 (rT3). This is an effort to preserve energy for the stressor being fought by the immune system.
IF YOU THINK THYROID TESTING IS THE RIGHT CHOICE FOR YOU:
Find a functional medicine or holistic practitioner (I CAN HELP!) to give you a proper evaluation. Many traditional GPs will only run the standard tests, which don’t provide enough information.
Advocate for your health - Ask for what you need. Full testing for thyroid is very complex, but you can start by asking for these tests with your thyroid testing:
TSH
free T4
free T3
rT3
ATPO
Vitamin D levels (1,25 OH)
C-Reactive Protein (will give a good indication if inflammation is a factor)
SEPARATE TEST: Cortisol diurnal (saliva) test
SHARE YOUR THOUGHTS
Did you find this post helpful? What’s your experience with these health trends?
Share your thoughts in the comments below!
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
