What's On My Mind - July 2025
What’s On My Mind
What’s On My Mind
Exercise Induced Muscle Cramps - An Accidental Root Cause Solution
This Month’s Health Challenge
Variety is the Spice of Life
A Case Study
Kyle’s Struggle With Exercise-Induced Muscle Cramps and Dietary Changes That Improved His Condition
What’s On My Mind
Exercise Induced Muscle Cramps - An Accidental Root Cause Solution - By Kyle Ligon
It is absolutely possible that a chronic issue you are dealing with is genetic or out of your control, but it is a much higher probability (About 86% according to the CDC) that your behaviors and your environment are at the root of what’s ailing you. I had suffered from exercise induced muscle cramping during long endurance events for so long, thought I had tried everything, and, with no resolution, had resigned myself into thinking my issue was genetic. Classic mistake.
When I noticed my cramping issue seemingly magically disappeared while simultaneously breaking or tying my previous personal records for every single benchmark week metric we track, I had to brainstorm with MovementLink’s resident nutrition expert Coach Kelly to see what was going on.
In this month’s WOMM, I am going to dig into exercise induced muscle cramping, what science says contributes to it, the commonly accepted, but myths around prevention, and Coach Kelly will help us figure out how my issue got resolved to emphasize the power to emphasize the power of a proactive, root cause approach to troubleshooting all chronic health and fitness issues, not just muscle cramps. I wanted to use this personal anecdote because even I, “Mr. Exercise, Nutrition, Non-Exercise Activity, and Sleep will fix almost anything”, had given up and accepted what I thought was my genetic fate. Most of the time, the solutions to what trouble us are in our control, we just have to have the motivation, grit, and the tools and expertise to to identify it.
Let’s start with what my muscle cramping tended to look like. I am not an endurance athlete, but have completed many endurance events, Spartan Races, Tough Mudders, a 12-hour GORUCK challenge, 75 mile bike rides, 20 mile plus runs, but always dealt with cramps. I cannot remember an endurance event experience in which I did not have to deal with cramping in one way or another…that is until recently. Not side stitches, although I am not immune to those annoying little things either, but full on muscle spasms that flex a muscle, typically my quads, adductors (inside part of my thigh), or calves, at 100% for 5-30 seconds in a way that is completely beyond my control. It is not only extremely painful and debilitating, but once I have experienced one spasm, more spasms are inevitable, even when I stop and do nothing.
There are a ton of misconceptions about cramping and what causes them, so you may be thinking, like I initially was, that my cramps were due to dehydration, electrolytes, a lack of carbohydrates, or just being extremely fatigued. You may be thinking, “Have you tried eating bananas, mustard packets, or drinking pickle juice?” While I researched what causes cramps, I also tried everything that may help.
First, I worked on my hydration strategy, still cramped. Next, I consumed electrolytes, still cramped. Then I learned some people are saltier sweaters than others and needed a ton of electrolytes, tried that, didn’t work. Then, I made sure I had plenty of carbohydrates, especially from bananas, a two-for with carbs and potassium, still cramped. I had tried extremely pacing all my events to no avail. I took mustard packets and pickle juice and did these things in every combination imaginable. Nothing worked for me.
Along the way, I did tons of research into exercise induced muscle cramping and it was very disappointing to learn that practically none of the solutions I tried are actually strongly supported by scientific research. The research clearly shows that most marathoners that suffer cramps have average hydration, potassium, and sodium levels relative to those who do not cramp. Pickle juice and mustard have not been scientifically shown to help cramping. Did you know that not only is hydration being the cause of cramps not supported by science, but that some professional marathoners will manage maintaining a purposeful semi-dehydrated state throughout the race on purpose, so they are able to weigh as little as possible during the race? I think obviously extreme dehydration can cause cramps, but it does not seem like not having your hydration perfected is the culprit.
Marathon crampers are also not the most fatigued marathoners with the most muscle damage, which aligns with my personal endurance event anecdotes - I can cramp when I physically feel fine while others around me are clearly destroyed, but not suffering cramps. I typically cramp well shy of me feeling like I am anywhere near my limits.
The best meta analysis of the research says that exercise induced muscle cramping is likely caused by a mix of:
Unusually High Fatigue
Novel Use
Heat and Humidity
Dehydration
Electrolyte Imbalance
Sodium
Potassium
Magnesium
Calcium
Carbohydrate Depletion
The one thing the research does conclude is that the best predictor of whether or not someone will cramp is whether or not they have cramped in the past. That’s a bummer for someone who deals with cramps. To me, especially with my personal experiences, this sounded like a field of study where there’s not yet good, actionable answers.
After trying everything I could think of, for years, I did what I constantly coach people not to do, I gave up and blamed it on my genetics. I’ll quickly summarize to defend myself:
All of the classically accepted cramping causes - heat, fatigue, novel use, electrolytes, carbohydrates, mustard, pickle juice, etc. are not scientifically shown to be consistently correlated.
I felt like I tried everything in my control.
The biggest predictor on whether or not someone will cramp is whether or not they have cramped in the past…sounds kinda like what a genetic issue would sound like.
Through my InsideTracker blood work, I also had a genetic test that showed that I was a power athlete, meaning my muscle fibers are better equipped for short, fast bursts as opposed to long slow endurance type stuff. This fits my style of athletics and what I’ve always been good at, so I thought maybe I’m too far genetically on the power side of the spectrum to be able to handle endurance events.
I wanted to list these things not to actually defend myself, but to show you just how easy it is to give up, thinking you’ve tried everything, and blame genetics. When I should have graduated to working with an expert like Coach Kelly, I instead gave into belief in genetic destiny which stopped me from searching for a solution.
I had given up and quit doing endurance events, but there was one that is so meaningful to me that I kept it on my calendar, the MS150, a 2-day bike ride to support research and those with Multiple Sclerosis. I ride with my friend Kimberly’s team every year from Austin to College Station, Texas…and deal with cramps every year…that is until this last year!
I not only did the event, I actually had moments where I pushed my pace hard, like really, really hard. In years past, I would go extremely conservatively the entire time trying to avoid cramps, all to still cramp. I was not more physically prepared than years before and just had my typical water, electrolytes, and carbohydrate plan, so nothing on paper was different, yet everything felt different.
A few weeks later, I did a really long, hard workout with my friend Jacob (who was then preparing for special forces selection). If anything was going to draw my cramping out was this workout. I never cramped. It was a huge win.
I just recently rode my bike from Austin to San Antonio, TX. It was hot and it was way harder than I expected. I got destroyed for 6 and a half hours with just a few short 3-5 minute breaks, but I did not cramp.
So, what changed? I think I’ve narrowed it down to this inflection point: Sometime last year I got sick, didn't eat for a week, and during that week my appetite and preferences strangely changed. Mainly, the oatmeal with peanut butter, blueberries, and collagen protein powder that I used to eat for breakfast just did not sound good to me anymore. I switched to eating whole fat, sugar-free, greek yogurt, gluten-free granola, blueberries, and collagen protein powder.
I am going to pass it off to Coach Kelly’s expertise in this month’s Health Challenge and Case Study sections to help identify why these may be the difference makers and what you can do to ensure you don’t have any unknown gaps in your nutrition.
What I had given up on and written off as a genetic issue, has been resolved (accidently) by the exact framework (The MovementLink Method) that I believe resolves the vast majority of our chronic issues - the root issues are typically something with our exercise, nutrition, non-exercise activity, sleep, stress, toxins, and/or environment. I was blind to my issue, but once that gap got filled, everything changed…
This Month’s Health Challenge
Variety is the Spice of Life: A “Healthy Diet” May Not Be Enough If You Lack Diversity - By Kelly Dodds
Eating healthy isn’t just about choosing “healthy” foods—it’s also about eating a wide variety of them. Many people settle into dietary routines that feel healthy—like the same smoothie, salad, or protein bowl every day—but without enough variety across and within food groups, even a well-intentioned diet can lead to nutrient gaps over time.
Each food offers a unique nutrient profile, and your body needs a broad spectrum of vitamins, minerals, amino acids, essential fats, phytonutrients, and antioxidants to function optimally. No single food (or food group) can supply everything your body needs. That’s why eating lots of different foods from each food group and within each food group is critical for optimizing health.
Even among health-conscious individuals, nutrient insufficiencies—levels too low to support optimal function but not low enough to cause clinical deficiency—are surprisingly common.
According to data from the NHANES (National Health and Nutrition Examination Survey) and the USDA Dietary Guidelines Advisory Committee:
Over 90% of Americans fall short on at least one essential nutrient
75% do not get enough magnesium
70% are insufficient in vitamin D
60% fall short on vitamin E
50% or more do not meet requirements for calcium, vitamin A, and vitamin C
Iron insufficiency is common, especially in women, affecting ~10%–20%
Potassium intake is well below recommendations in almost all adults
Despite eating more total calories, athletes and physically active adults are also at risk—particularly due to increased demands and potential dietary restrictions:
Up to 50% of athletes may have low vitamin D, depending on sport, season, and geographic location
Iron deficiency affects ~35% of female athletes (and up to 80% in endurance athletes)
Calcium and magnesium are often low in endurance or weight-conscious sports
A study found more than half of collegiate athletes did not meet RDAs for vitamin E, potassium, and magnesium
Although a plant-based or vegan diet may be able to yield good health outcomes, avoiding food groups (animal products) can increase the risk of deficiency for certain nutrients:
Up to 92% of vegans are deficient in vitamin B12 without supplementation
Vegans typically have lower iron and zinc levels, 30-50% below adequate levels
Blood levels of EPA/DHA are 30–50% lower in vegans and vegetarians than in omnivores
A study found that vegans had a 30% increased fracture risk compared to omnivores
Another study found that 80% of vegans were iodine deficient in the U.S.
A medical review found up to 75% of vegans were insufficient in vitamin D
Why Do We Need Variety?
The Nutritional Values of Different Foods: Each Food is Incomplete on Its Own
Every food provides a different set of nutrients. For example:
Spinach is high in folate, vitamin K, and iron—but low in vitamin C and calcium
Carrots provide beta-carotene (a vitamin A precursor) but lack vitamin D or magnesium
Quinoa contains all essential amino acids but is low in certain minerals like calcium
Salmon is rich in omega-3s and B12, but has minimal fiber or vitamin C
Relying too heavily on a handful of foods—even if they’re healthy—can inadvertently lead to micronutrient insufficiencies (not full-blown deficiencies, but suboptimal levels that affect energy, performance, immunity, and long-term health). We require balanced eating patterns to ensure we are getting a full range of nutrients.
The Absorption Factor: Nutrient Interactions
The combinations of foods you eat together also matters. Some food combinations promote absorption, while others can inhibit it—especially when it comes to minerals.
Vitamin C + Iron: Vitamin C (in citrus, bell peppers, etc.) enhances absorption of iron from plant foods
Healthy fats + Fat-soluble vitamins (A, D, E, K): These vitamins require dietary fat for absorption
Zinc + Animal protein: Animal-based proteins enhance zinc bioavailability
Phytates (in whole grains & legumes): Can bind to minerals like iron, calcium, and zinc, reducing absorption
Oxalates (in spinach, beets, nuts): May inhibit calcium and magnesium absorption
Polyphenols and tannins (in tea/coffee): Can reduce iron absorption if consumed with meals
Calcium + Iron: Compete for absorption—best not taken together in supplement form or in back-to-back meals if optimizing both
Zinc and copper: Also compete for absorption; high zinc supplementation can lead to copper deficiency.
This doesn’t mean you should avoid these foods—just that variety, rotation, and some strategic pairing can help ensure better nutrient availability over time.
Other factors that can affect nutrient absorption include:
Age: Nutrient absorption often declines with age (especially for B12, vitamin D, and calcium)
Digestive health: Low stomach acid (hypochlorhydria), gut inflammation, or microbiome imbalance can reduce absorption of B12, iron, magnesium, and more
Medications:
Antacids can reduce absorption of B12, magnesium, and calcium
Metformin may lower B12 and folate levels
Antibiotics can interfere with gut bacteria, affecting absorption and preventing vitamin K synthesis
Alcohol: Chronic alcohol intake can impair absorption of folate, B vitamins, magnesium, and zinc
Stress: Chronic stress can impair digestion, reduce enzyme output, and alter gut function, affecting nutrient absorption
Avoiding Food Groups: Increased Risk For Nutrient Gaps
While some people avoid certain food groups due to perceived health benefits, dietary preferences, tastes, allergies, intolerances, or for ethical reasons, doing so without awareness or planning can leave some void of necessary nutrients—even with an otherwise healthy diet.
For instance, some commonly avoided food groups & associated nutritional risks are listed below:
Dairy-Free Diets: Often avoided due to lactose intolerance, dairy protein sensitivity, plant-based preferences, or a fear of it causing health risks.
Nutrient risk: calcium, vitamin D, riboflavin, iodine, B12
Fortified plant milks help, but may not match the bioavailability or quantity in dairy
Check your brands: some plant-based yogurts and cheeses have no added calcium or D
Grain-Free / Low-Carb Diets (e.g. keto, paleo): These diets often eliminate or greatly reduce whole grains and legumes.
Nutrient risk: B vitamins (especially thiamin, folate, niacin), magnesium, selenium, iron, fiber, and antioxidants
Reduced prebiotics (certain types of fiber) for the gut microbiome
Vegetarian or Vegan Diets: Can lead to deficiencies when not monitored.
Nutrient risk: vitamin B12, iron, zinc, calcium, iodine, omega-3s (EPA/DHA)
May lack an adequate ratio of essential amino acids
Plant-based sources of iron, calcium, and zinc are less bioavailable
Requires intentional pairing (e.g., iron + vitamin C) and sometimes supplementation
Fat-Free or Very Low-Fat Diets: May be used for specific medical reasons but can lead to long-term issues.
Nutrient risk: fat-soluble vitamins A, D, E, and K, omega-3 and omega-6 fatty acids
Poor absorption of fat-soluble nutrients
Avoiding All Animal Products (without substitutes): Even outside of full veganism, significantly reducing animal products can create gaps.
Nutrient risk: creatine, carnitine, taurine, vitamin B12, heme iron, and vitamin K2
These nutrients are either absent or present in non-bioavailable forms in plants
Benefits of Eating More Variety
Lower Risk of Nutrient Deficiencies - A 2020 review in the journal Nutrients found that individuals with low food variety were significantly more likely to fall short on essential nutrients like vitamins A, C, D, E, B12, folate, iron, magnesium, zinc, and fiber.
The more food groups and types of whole foods consumed, the more likely a person is to meet daily nutrient needs without supplements.
Reduced Risk of All-Cause Mortality - In a meta-analysis published in The British Journal of Nutrition, higher dietary diversity was linked to a significant reduction in all-cause mortality and cardiovascular-related deaths.
The benefits were strong when diversity came from plant-based whole foods, not ultra-processed foods.
Improved Gut Microbiome Diversity - A study from the American Gut Project found that people who consumed more than 30 different plant foods per week had significantly higher gut microbial diversity—a known marker of good health.
A diverse microbiome is associated with improved digestion, immunity, metabolism, and even mood regulation.
Improve Hunger and Satiety Signals - Higher variety in minimally processed, nutrient-dense foods improves satiety and long-term fat loss outcomes by supporting hormonal regulation, digestion, and fullness. In contrast, higher variety in ultra-processed or energy-dense foods may trigger appetite and promote fat gain.
Strategic variety in whole foods is ideal: rotate fruits, vegetables, proteins, legumes, and healthy fats to optimize satiety without triggering overeating.
Lower Risk of Obesity and Metabolic Syndrome - Variety—particularly in fruits, vegetables, legumes, and whole grains—has been associated with a lower body mass index (BMI), improved blood sugar regulation, and decreased risk of insulin resistance and type 2 diabetes.
Monotonous diets (even "healthy" ones) often lead to unintentional gaps in fiber, antioxidants, and micronutrients that regulate metabolic health.
Reduced Inflammation and Oxidative Stress - Different foods contain unique phytochemicals, polyphenols, and antioxidants that work synergistically to reduce systemic inflammation and oxidative damage—both key drivers of aging and chronic disease.
Colorful variety ("eat the rainbow") ensures coverage of a wide range of anti-inflammatory compounds.
Strategies to Improve Variety and Avoid Nutrient Insufficiencies
1. Rotate food choices weekly
Try new grains (e.g., quinoa, farro, amaranth)
Swap protein sources (e.g., fish, poultry, legumes, tofu, eggs)
Rotate leafy greens (e.g., spinach, arugula, romaine, kale)
Buy different color of produce every grocery trip
2. Eat the rainbow
Aim for 5+ colors on your plate each day
Different pigments = different antioxidants, fibers, and phytonutrients
3. Pair nutrients strategically
Add citrus or bell pepper to iron-rich plant meals (e.g. dark leafy greens, beans, oats)
Include healthy fats (avocado, nuts, olive oil) with vegetables
Separate high-calcium and high-iron meals to optimize both
Wait at least an hour after eating iron-rich foods before drinking tea or coffee, or vice versa.
4. Soak, sprout, or ferment plant foods
Helps reduce phytate and oxalate levels, increasing mineral bioavailability
Soak oats, lentils, or nuts overnight; soak quinoa before cooking; try sprouted grain breads or fermented foods like tempeh or miso
Bonus: Supports gut health and digestion
5. Track or review your typical meals
Use an app like Cronometer or MyFitnessPal to assess vitamin and mineral intake
Even tracking for a few days can reveal patterns or gaps
6. Listen to your body
Fatigue, poor recovery, cravings, mood or focus changes, trouble sleeping, numbness/tingling, brittle nails, or skin changes can signal micronutrient insufficiencies—even on a "healthy" diet
This Month’s Challenge:
Eat at least 3 colors of vegetables or fruits each day
Swap one daily “habit food” (like your go-to breakfast or salad) for a new version using different ingredients
Choose 1 new [whole] food per week this month that you’ve never/rarely tried before
Make an intentional effort to pair foods, like adding a vitamin C food with iron-rich meals, add olive oil to veggie dishes, or avoid coffee/tea within an hour or two of an iron-rich meal
Try soaking or fermenting one food (like lentils, oats, or sauerkraut) to support better absorption
Want to make it easy? Work directly with Coach Kelly!
Case Study
Kyle’s Struggle With Exercise-Induced Muscle Cramps and Dietary Changes That Improved His Condition - By Kelly Dodds
We all know Coach Kyle is one of the most disciplined and well-informed individuals when it comes to health and fitness. Over the years, he explored every science-backed strategy to eradicate cramping during his endurance events—and after trying everything from hydration protocols to pacing strategies with no relief, he understandably began to write-off his cramping as a genetic limitation. While it’s true that genetics play an important role in our physiology, environmental factors cause our genes to express themselves in various ways. This includes our diet, activity, sleep, light, climate, mental stresses, and other exposures—many factors that are within our control. But genetics only tell part of the story—and Kyle’s success story reminds us that even small dietary shifts can have big physiological impacts.
I suspect that adding Greek yogurt, and thus more bioavailable calcium, to his diet had a huge impact on his cramp alleviation. However, I will also discuss several compounding factors that could be responsible for improving his condition—and link this discussion to an article regarding the importance of eating a wide variety of foods to minimize the risk of nutritional gaps that can undermine our health goals despite following a healthy diet and lifestyle.
Calcium insufficiency. Kyle mentioned that he avoided dairy products for several years due to a dairy sensitivity, and while he was still eating some foods that contain calcium (like leafy green veggies, nuts, and beans), the calcium in these foods is not as prevalent or bioavailable as in dairy foods.
Calcium plays a central role in muscle contraction, nerve signaling, and electrolyte balance. Chronic low intake may not cause overt symptoms right away but can lower the threshold for neuromuscular excitability, increasing the risk for muscle cramps, tingling or twitching, poor recovery, and bone loss over time. Low calcium levels (hypocalcemia) can increase the excitability of motor neurons, leading to involuntary muscle contractions and cramping. While an acute deficiency can sometimes be detected in blood work, Kyle’s bloodwork did not show clear calcium deficiency, but chronic subclinical calcium insufficiency is often not detected in labs since blood serum levels stay relatively constant and are not representative of the total calcium amount in our body.
Some evidence to support that Kyle likely had a chronic calcium insufficiency that may have induced cramping include:
A 2016 NHANES analysis found that 73% of women and 51% of men who avoid dairy do not meet calcium intake recommendations
Adults with self-reported lactose intolerance consume 220–300 mg less calcium per day than non-intolerant individuals (can lead to deficiency over time)
A 2019 review in Nutrients found that many active individuals fall below 70% of the RDA for calcium, increasing risk of cramps, stress fractures, and impaired muscle recovery
Vegans and dairy-free eaters are shown to have a higher risk of bone loss and neuromuscular issues
Adding whole milk Greek yogurt, which contains around 250-300 mg of calcium per serving, provides more calcium & other complementary nutrients compared to oatmeal and peanut butter–which offer very little calcium and may even inhibit mineral absorption due to the phytate content.
Vitamin D: critical for calcium absorption. A lack of vitamin D may have also limited the amount of calcium that Kyle was absorbing from non-dairy sources.
Vitamin D is one of the most common deficiencies and is essential for effective calcium absorption. Vitamin D is not only essential for calcium metabolism, it's involved with neuromuscular signaling and reducing inflammation. Studies also show associations between low vitamin D and increased musculoskeletal pain, cramping, and poor muscle performance.
Dairy products, like yogurt, are often fortified with vitamin D to aid in calcium absorption.
Nutrient interactions. Peanuts contain phytates and a lot of phosphate, which can bind to positively charged ions like calcium, iron, magnesium, and zinc in the gut and reduce their absorption when eaten together in the same meal. If calcium or magnesium intake is already borderline, phytates and high levels of phosphates can further exacerbate the lack of mineral intake. Phosphate is another necessary mineral, but we need to eat nutrients in balanced and varied proportions to avoid these inadvertent interactions.
Magnesium insufficiency. Kyle’s serum magnesium levels were on the cusp of being in the low range, which could be indicative of a deficit since serum levels are regulated by the body to stay within a tightly controlled range. He takes a magnesium supplement; however, the absorption rates of supplements can be tricky for many reasons–including the molecular form and whether they’re taken with food or on an empty stomach. Therefore, it’s hard to say if he gets sufficient amounts of magnesium through supplementation or from various food sources. Plus, eating peanuts with an average of half of his daily meals could have compromised his absorption rate of magnesium through the interaction of phytates eaten with magnesium, as well as the disproportionately high amount of phosphate that could negatively impact magnesium and calcium absorption.
Magnesium is crucial for energy production, nerve transmission, and muscle relaxation. Even marginal deficiencies can alter neuromuscular excitability; though, the data is mixed regarding whether magnesium status or supplementation improves cramping. Studies show that athletes, individuals under chronic stress, and individuals who avoid whole grains, leafy greens, nuts, or legumes are often clinically low in magnesium. However—like calcium—serum lab tests cannot reliably reflect magnesium levels, so biomarkers can appear normal even when tissue levels are inadequate. The red blood cell magnesium test can offer a bit more reliability.
Probiotics. Yogurt contains healthy microbes that help our gut microbiome flourish. While direct evidence linking probiotics with muscle cramp prevention is limited, their role in reducing inflammation and supporting mineral absorption (like calcium and magnesium) may indirectly support neuromuscular function. Certain gut microbes (common in yogurt) also produce short-chain fatty acids (like butyrate) that improve intestinal barrier function and regulate electrolyte transporters in the gut—possibly impacting hydration and neuromuscular function.
What Can We Learn From This Case Study?
Kyle is super healthy, super fit, and super dedicated to optimizing his life—and, fortunately for us, dedicated to improving the lives of those around him. I think it’s safe to say that he does more than most people when it comes to implementing a healthy diet & lifestyle.
Sharing his story offers valuable insight, and ties into a broader topic that can be common among health-conscious individuals who may inadvertently fall into restrictive or repetitive eating patterns. We can often avoid certain food groups (like dairy, grains, or meats) without substitution or eat the same healthy meals on repeat that can inevitably lead to gaps in micronutrient intake that are critical for our body to function properly. Studies show that micronutrient insufficiencies are actually surprisingly common among recreational/elite athletes and “healthy eaters”, especially those following specialized diets. Calcium, magnesium, and iron are among the most frequently under consumed nutrients.
This broader principle—that eating a variety of nutrient-dense foods is essential for nutritional adequacy—means that no single food can provide all essential nutrients, and excluding entire food groups requires some awareness and planning to avoid subtle but detrimental deficiencies.
In Kyle’s case, avoiding dairy likely contributed to a low-key chronic calcium insufficiency that only manifested during extreme physiological stress. Additionally, he was eating the same breakfast daily, oatmeal and peanut butter, at the opportunity cost of eating a wider variety of foods to reduce the risk of nutrient interactions and gaps. Once dairy (and ample amounts of bioavailable calcium) returned to his diet, the long-distance cramping issue seemed to be resolved, suggesting that the root cause had been nutritional. This shows us that we can better optimize our micronutrient intake through intentionality and monitoring.
Even when well-intentioned, our dietary patterns have long-term health implications. All of us can have blind spots with our lifestyle choices, but knowing that we have way more control over our destiny than just our genetics gives us power to live our lives to the fullest. Our body is remarkably adaptive—but it needs all the right “environment” to perform its best. With awareness, variety, and a willingness to evaluate what might be missing (and not blaming it on genetics), we can better support our body’s performance and resilience.
