My Transformative Journey Toward Better Nutrition

“Eat healthy” was a phrase I would often hear in my upbringing, at school, in the soccer environment I was a part of, and on the media. I had a vague perception that to feel good I had to eat healthy. To me this basically meant avoiding fatty (greasy) foods as much as possible, as this was the belief I constructed based on what I heard regarding healthy eating. But digging a bit deeper into nutrition never crossed my mind, much less paying closer attention to my actual eating habits.

In my teenage years, suffering from severe acne was a real struggle. It had a detrimental impact on my self-esteem, and it caused a great level of social anxiety in me. The desperation I had to heal my skin led me to blindly experiment with nutrition for the first time ever. Since I had the impression fats likely worsened my condition, the approach I took was consuming the least amount of it as possible, cutting out mostly dairy. Not seeing encouraging results after a while, I dismissed the idea that making dietary adjustments could make a difference. Furthermore, I sought dermatology treatment, consisting predominantly of prescribed lotions and creams, and eventually oral medications. Never once did my doctor mention anything regarding nourishment or consider a more holistic intervention.

Fast-forwarding to my last semester at Rider University, having finished my last soccer season, bodybuilding had a large pull on my attention. I was determined to increase my body strength and gain as much muscle as possible via lifting weights and eating more. After having done research, mostly watching YouTube videos on professional bodybuilders, I learned the training tactics and the nutritional requirements to achieve results. I had a general idea that consuming protein and carbohydrates every two to three hours throughout the day and around training sessions, was necessary to support muscle growth. Consequently, I got into such an eating routine for nearly a year and a half and promoted pleasing body composition changes. I was able to put on about 25 pounds of weight, but besides this fact, I got a glimpse of how to leverage food consumption to augment physical performance and appearance.

Attempting to heal my acne, and later to build muscle and enhance my physique were the major instances I had intentionally modified my eating patterns. Exploring nutrition never occurred to me again until I spent three months studying for the Certified Public Accountant (CPA) exam and failed. During this period, I was inspired and had a great drive to log as many hours of studying as possible, however I noticed my capacity to learn and retain information was – to a certain extent – undermined by my energy levels. The amount of time I spent absorbing content was pointless if I was tired and couldn’t stay focused. Weeks after resuming my preparation for a second attempt at the CPA exam, I stumbled upon a YouTube video by Thomas Delauer, and it was all about intermittent fasting. Clueless about the meaning of such a term, I was intrigued to find out more about it, and doing so became the beginning of my transformative journey with nutrition.

Intermittent fasting, also known as time restricted feeding, consists of consuming all daily calories only within a specific time window. In other words, not eating or drinking anything other than water, black coffee or tea, for at least twelve hours a day. Gradually extending this time frame, ideally to over sixteen hours, amplifies the beneficial effects of it on the mind and body. Finding out this practice can yield sustained energy levels and induce more mental clarity drew me to consider doing it, as I thought it could help improve my studying efficiency. Even though the notion that prolonged fasting can produce healthful outcomes didn’t fully make sense to me, I decided to give it a shot. I watched a YouTube video titled How to Do Intermittent Fasting: Complete Guide on Thomas Delauer’s channel, then opted to start with a sixteen hour fast and eight hour feeding protocol every other day.

The first couple of days I introduced intermittent fasting into my routine were certainly challenging and uncomfortable. I basically skipped breakfast, ate lunch around 1pm or 2pm, had a snack a few hours later, and then finished dinner between 9pm and 10pm. Since I was accustomed to having breakfast my whole life and always believed I needed it to have more energy in the morning, cutting it altogether definitely triggered my hunger to the point I felt side effects such as mild headaches, moodiness, and fatigue. But as is normally the case when forming new habits, I expected having to endure a period of adaptation. Looking for ways to mitigate hunger, especially towards the final hours of a fast, I experimented with drinking apple cider vinegar diluted with water as well as black coffee. Although they didn’t have a pleasant taste at first, they made a huge difference and not only solved the issue but also suppressed my appetite to the extent I felt I could fast for longer.

After persevering through the difficult weeks of adjustment, I finally began reaping the extraordinary rewards of intermittent fasting, and I was hooked ever since. Skipping breakfast meant I didn’t have to prepare it and then eat, which enabled me to have extra time in the morning, and the flexibility to either sleep longer, get to the office earlier, or study more – in the short span I was still on my CPA endeavor. Each day I fasted I had a heightened sense of productivity during the first half of the day, I had intensified focus, my energy levels were stable, my hunger was regulated (with proper hydration), and I felt a boost in my mood. Also, even though it’s counterintuitive and I was initially skeptical about it, weight training in a fasted state could indeed support strength and muscle building. By trying it I was able to confirm this theory, as the quality of my weight training sessions was enhanced, and I did not experience any loss of strength; actually, I was able to build muscle while staying lean. Eventually, since it made such a significant difference, fasted training – whether with weights, cardio, or sports – became a long-term preference and a habit for me. Lastly, it’s worth mentioning that one of the most notable benefits of intermittent fasting is weight loss, for it limits daily calorie intake, allowing an individual seeking to lose weight to remain in a caloric deficit and thereby achieve desired results. By the same token, in my case I was not interested in losing weight, so I found it crucial to consume enough calories during a feeding window to support weight maintenance.

Feeling considerable improvements in my overall health, resulting from my intermittent fasting practice, I was convinced by focusing on food I could augment the quality of my life. Therefore, I was inspired to explore the world of nutrition in further detail. I was curious to know how implementing a healthier diet, becoming more aware of what I put in my body, and making more deliberate food choices could potentially affect my lifestyle going forward. As I started gaining more knowledge about the real impact of dietary intake on the body, mainly through content on YouTube and podcasts, a surprising insight was the key role of inflammation within the body. At an acute level, it is a biological response to fight infections and restore damaged cells; on the other hand, at a chronic level, it leads to symptoms such as body and joint pain, poor digestion, fatigue, brain fog, weight gain, and weakened immune system to list a few, as well as it could support the development of long-term disease.

More educated about the consequences of excessive inflammation in the body, I started further investigating its direct relationship with food. I was amazed to discover the types of ingredients that are damaging for one’s well-being; thus, I took an interest in exploring ways to avoid consuming them. On this trajectory I found the Ketogenic (Keto) Diet, widely known for its powerful anti-inflammatory effects, and I was compelled to try it. Characterized by its high fat, low carbohydrate, and moderate protein macronutrient profile, this way of eating enables the production of ketones – a chemical released by the liver when breaking down fats – and the body utilizes it as its main source of energy instead of glucose – a byproduct of carbohydrate breakdown. Finding plenty of convincing evidence on the benefits of this diet, gaining enough knowledge about its mechanism, and especially realizing ketones are a more efficient fuel source for the body and brain, I began testing it out for myself. At the outset I was a bit reluctant, as the required amount of fat intake seemed too much to me, and I had always been under the impression it should be limited; however, understanding there is a difference between healthy and harmful dietary fats was helpful.

Once again, I watched an instructive YouTube video named How To Do A Keto Diet: The Complete Guide on Thomas Delauer’s channel. It served as a great reference for diving into the Keto diet in a clean way, i.e. consuming higher quality whole foods, and brought into light my ignorance about nutritional food density, sourcing and ingredient contents. As I kept delving into the nuances of food and saw the detrimental health conditions caused by processed sugars and simple starches (present in carbohydrates) as well as refined oils and ultra-processed substances, I became alarmed but also reasserted in my decision to fundamentally change my nourishment habits. Some of the most instrumental resources I used in this endeavor were YouTube channels such as Dr. Eric Berg M.D. and Flavcity – with Bobby Parrish.

Because of the inherent carbohydrate restriction on a high-fat diet, by adopting it I virtually eliminated the harmful processed sugars and starches I had mindlessly been eating my whole life. My carbohydrate ingestion was drastically reduced to only vegetables and berries, both of which I never enjoyed but developed a taste for ever since. Also, not only centering on the quantity of fat intake, but primarily on quality, I completely avoided refined (toxic) oils. I focused on having healthy fats derived from grass-fed animal products (eggs, meat, and dairy), fish, nuts, seeds, avocados and oils (olive, coconut, and avocado).  In the first two to three weeks I introduced such significant dietary changes, I certainly felt my system adjusting, as I had minor headaches, brain fog, fatigue, irritability, and constipation. However, past this transitional period I not only reaped tremendous health outcomes, but also thoroughly enjoyed eating high-fat meals, completely altering my taste palate. I was ultimately able to sustain the diet for nearly nine months and in terms of nutrition, it was the most awakening and transformative experience, as learning about it and then exercising it allowed me to gain a true sense of the notion that food can be medicine as well as poison.

All in all, the most notable healthful results the Keto diet achieved for me were the eradication of sugar cravings, more satiety (or appetite control), reduced inflammation, cognitive boost, sustained energy levels, clearer skin, and heightened focus. Moreover, I felt the effects related to brain function were particularly augmented due to periodically combining intermittent fasting with the diet. As much as I felt amazing and got immense value from this diet, it didn’t turn out to be the best long-term option for me. Reducing carbohydrates and having increased water loss eventually led me to lose a lot of weight – 145 pounds at my lightest – decrease my strength, have electrolyte imbalances and get frequent leg cramps, most of the times while sleeping. Amid a new chapter in my life, when I sought to optimize my performance in soccer through intense training, having such symptoms were less than ideal and a hindrance rather than an enhancement. Consequently, I progressively reintroduced complex (whole) carbohydrates into my eating routine, and although this impacted my mental clarity and energy levels, I felt vast improvements in my strength and conditioning.

In the face of a new attempt to compete at the highest level possible in soccer, inspired amidst the Covid-19 pandemic, and with all the knowledge I had gained regarding nutrition, I committed to not only train hard this time, but also hone in on my diet. This meant fine-tuning my food ingestion by developing a suitable macronutrient ratio, weighing and measuring all ingredients accordingly, and focusing on quality, i.e. real (natural) foods from clean sources with higher nutrient profiles. Incorporating the diet variable into my preparation was stimulating, as I considered it an opportunity to see if it would move the needle toward reaching greater levels of fitness and recovery. I was familiar with the concept of tracking macronutrients, and I knew of its usefulness for accomplishing body composition and performance goals, nonetheless, it never seemed appealing to me because I didn’t think I would have the required patience to do it. Realizing I was in a time and place where doing this could indeed support me and help elevate my athletic capacity, I considered trying it. I purchased a kitchen scale, downloaded a macronutrient tracking application on my phone (called MyFitnessPal), and began another long self-experimentation that touched me in more than just a physical aspect.

Placing keen attention on the details of every meal I ate was more demanding than I thought, as well as a real test of patience and discipline that I learned to appreciate. At this point in time, I was working remotely full-time, I had a part-time job, and I was training at high intensity to compete in soccer tryouts. Despite these major levers pulling on my time and energy, I was convinced making space to be intentional with my nutrition was worthwhile, and indeed it paid off. Although I inevitably felt drained some days, progressively growing a passion for the process I was following, developing consistency, and making deliberate dietary choices, contributed to remaining physically and emotionally sound to perform as best as I could in all areas. With time and enough repetitions, weighing and measuring became second nature. Through this test I was able to more effectively assess how to nourish myself in terms of quantity and quality. Concentrating on metrics and portion sizes allowed me to better grasp how much I needed to eat to properly fuel for my daily activities and replenish for recovery. Whereas being highly cognizant of nutritional and ingredient labels on packages led me to better interpret nutrient density, avoid harmful components, and simplify my selections to strictly whole (real) foods. Ultimately, I held this diet strategy for over a year, and as much as it served me and revolutionized my mindset on nutrition, I got to another period in my life where rigorously measuring became rather stressful, and I recognized it was no longer serving me. Therefore, I slowly began to let go of the attachment I had developed for meticulously tracking my food consumption, until I finally put the kitchen scale away.

Breaking off the strict diet cycle I had created was difficult and it took some time, but in the middle of this transition another diet plan known as animal-based caught my attention. It is high in protein and fat while low in carbohydrates, as it’s primarily comprised of red meat, organs, poultry, fish, dairy and fruits. I got informed with fascinating evidence supporting the rich nutrient content of this diet, nonetheless I was mostly attracted to it for its simplicity. Coming out of a structure including a wider variety of foods and tightly emphasizing volume, I was seeking to adopt a more flexible and sustainable method without compromising nutritional value. Therefore, I thought the animal-based diet was the right fit for me. After initiating it and having adapted to it, I observed narrowing my food selection to fewer sources and not worrying about metrics was a substantial stress relief and the most positive side effect.

Eating essentially meats, eggs, dairy, and fruit two to three times a day took all the guess work out of cooking meals and was quite delightful. I felt satiated, had consistent energy, didn’t notice signs of inflammation in my body, and I had sustained mental sharpness. In addition, I was able to integrate organ meats such as beef liver, kidney and heart – packed with vital nutrients, vitamins and minerals according to research – despite the challenge of acquiring a taste for their strong and distinctive flavors. Ultimately, trialing with the animal-based style and complying with it for around six months was a meaningful experience. Given it is relatively low in carbohydrates, limited to only fruits and honey, and my high volume of physical activity, having shifted from soccer to endurance running, I didn’t feel it was the most efficient approach to fueling. As a result, I added complex carbohydrates back into my nutrition plan, namely whole grains, nuts, seeds, legumes and vegetables, and it surely paid dividends in my ability to get more out of my training sessions, including long distance running and weightlifting.

Coming to the realization I could vastly strengthen my body’s immunity, have increased vitality, and maintain a decent level of fitness by altering my eating habits was super empowering and profound. Taking ownership over my nourishment, investing significant amounts of time and energy into getting more educated about food, and taking the initiative to try different practices were decisions that impacted my life in unimaginable ways. Ever since trying intermittent fasting, my nutrition journey has been a roller coaster where I grew a deeper understanding of my relationship with food and its powerful influence on my emotional and physical well-being. Through the several years of diving into different diets I concluded they could all be useful considering one’s goals and seasons of life, the common denominator amongst all of them is the removal of ultra-processed foods, and none of them are a one size fits all – meaning it’s imperative to have open-mindedness and avoid engaging with dogmatic beliefs.

I in fact tended to subscribe quite strongly to the principles of the diets I followed, becoming shortsighted and unnecessarily fearing certain nutrient groups. For example, at the time I followed the ketogenic diet I obsessed over the notion that carbohydrates – even healthy sources of it – could cause inflammation in the body and had to be avoided at all costs. Similarly, when experimenting with the animal-based diet, I was caught up on the concept of vegetables potentially harming the body and creating all sorts of complications within the gut and microbiome. Only in retrospect I recognized the futility of buying into such narrow views, but I acknowledge that having awareness and allowing myself to continually evolve my though patterns surrounding nutrition, eventually led me to find a joyful balance. After years of trial and error and paying close attention to how my body and mind respond to my feeding behavior, I determined eating real foods intuitively is the simplest, most effective and sustainable approach to nutrition for me, and one I learned to let myself deviate from on special occasions.

At the end of the day, I firmly believe that eradicating ultra-processed foods as a base and then continually refining one’s food choices toward the real (whole) end of the spectrum can be transformative when it comes to attaining more robust health. Only by having the courage to act and the willingness to acquire a broader perspective on nutrition can one discover the amazing potential of utilizing food as fuel for performance (in all facets of life) rather than as a source of transient pleasure and craving satiety.