I hear it all the time – from clients, friends and family members: “My metabolism just isn’t what it used to be”. Or, “I used to be able to eat whatever I wanted, and now just looking at food makes me gain weight!”. It’s true …
Since starting my business as a Holistic Nutritionist (RHNP) in 2018, I’ve found the vast majority of my clients have come to me for weight management. Not that there is anything wrong with this. If you are experiencing health or lifestyle challenges that would be …
In my most recent blog post, “Eating for Energy”, we explored the concept of “metabolism” not as a measure of how easy or difficult it is for us to lose weight, but as defined by how efficiently our cells can convert potential energy from food into usable fuel for our bodies.
This idea shares some cross-over with the principals of something called the “Pro Metabolic Diet”.
Rapidly gaining popularity, the Pro Metabolic Diet is built on the work of author Ray Peat, and is based on the idea that the body needs a certain balance of protein, fats, and carbohydrates to function optimally. Essentially, it is a nutrition approach that balances these macronutrients in a particular way in order to optimize metabolic health (again, “metabolic” in this instance, refers to cellular function).
The science behind Pro Metabolic Eating is based on the fact that our bodies require energy to perform, and that energy is created by the foods we eat. Our cells break down (or “metabolize”) proteins, fats and carbohydrates to produce ATP (adenosine triphosphate), which is then used throughout the body as its primary chemical energy source.
But how sound are the principals of Pro Metabolic Eating? Is it one of the rare diet trends that could actually withstand the test of time?
Let’s explore some of the pros and cons together.
In many ways, Peat’s dietary approach is the antithesis to so many others out there that encourage people to restrict calories, specifically carbohydrates. In evolutionary times, our bodies would down-regulate our metabolic rate by inhibiting thyroid and endocrine functions to conserve energy during times of scarcity.
Peat believed (rightly so) that providing our bodies with abundant energy in the form of food allows chronic dieters to come out of “energy storage” mode and increase their metabolic rate. The body perceives food abundance as a time of safety, thyroid and sex hormones begin to function optimally, energy levels increase, and healing and regeneration can ensue.
Specific foods that Peat believed to be “Pro Metabolic”, and which he encouraged people to eat without restriction included:
Some dietary practices that Peat also encouraged were eating frequent, smaller meals throughout the day, as he believed this “stokes the metabolic fire” and always consuming protein with an easily-digestible carbohydrate, to optimize metabolic efficiency.
Like any fad diet on the market, Pro Metabolic Eating has more than few cracks in its foundation, particularly when taken to the extreme.
As much as I align with any dietary approach that champions ancestral ways of eating (grass-fed and pastured, bone-in meats, organ meat, egg yolks, real-food cooking fats, etc.), some proponents the Pro Metabolic Diet build on Ray Peat’s principals to concoct recipes that our ancestors definitely would not have eaten, like homemade gummies made with gelatin powder and fruit juice, high-sugar “adrenal cocktails”, and even ice cream.
Let’s get one thing straight: I do not believe we should fear carbohydrates. The low-carb movement had its 15 minutes of fame, but the research has long-since established that our bodies need glucose from carbohydrates to convert the inactive T4 hormone into the active T3 form that allows our thyroid to function optimally. When carbohydrate intake is restricted, thyroid function declines, causing our metabolic rate to down-regulate, alongside a host of other potential health implications. If you’re interested in reading more in-depth on this topic, check out my previous blog post, “We Need to Talk About Carbs”.
Having said that, carbohydrates that have been stripped of their natural fiber content (also termed “acellular carbohydrates), such as those found in fruit juice and ice cream, have been shown to spike blood sugar too much too quickly, increasing the risk for inflammation, insulin-resistance, energy crashes, brain fog, and weight gain.
Fiber helps to anchor blood sugar. That is to say, it slows the release of glucose from carbohydrate-rich foods into the blood stream, giving our bodies a chance to metabolize it in healthier way – the way our cells have evolved to do. For this reason, I believe we’re much better off including sources of complex or cellular carbohydrates into our diet, like sweet potatoes, quinoa, beans, and whole natural fruits.
And speaking of fiber, the original tenants of the Pro Metabolic Diet would have us avoid a whole range of high-fiber and anti-oxidant-rich foods such as green and cruciferous vegetables, tomatoes, berries, grapefruit, apples and pears, as Peat considered these to be “toxic”, an idea which is not only completely unfounded, but which, if adapted, could cause us to miss out on a wide variety of important nutrients.
Furthermore, the Pro Metabolic Diet advises against consuming Omega-3-rich nuts and seeds, and even fatty fish, because of their “PUFA” content (poly-unsaturated fatty acids). While it’s true that PUFA’s from industrialized seed oils like canola and soybean oil can have inflammatory (even carcinogenic) effects, we now know that the Omega 3 fatty acids found in wild-caught salmon, almonds and walnuts, for example, have anti-inflammatory, health- and longevity-promoting properties that far outweigh any potential threat from their (much smaller) PUFA content.
Lastly (and this is perhaps the biggest misstep of the Pro Metabolic Diet), many people adopt this way of eating as a means to lose weight.
Again, this is where we see the confusion around what “Metabolic Health” actually means come into play. The belief that adopting the Pro Metabolic Diet will help “heal our metabolism” after years of chronic dieting, in turn making it easier to reach a weight-loss goal, is missing the point at best, and the propagation of misinformation and a disordered food culture at worst.
As we’ve already established, “Metabolic Health” has, at most, only marginal and indirect implications for weight management. What it actually is, at its core, is the ability of our cells to produce energy.
By providing our mitochondria with enough high-quality fuel from Pro Metabolic foods, we increase their ability to function optimally, which allows our tissues to function optimally, which allows our organs to function optimally, ultimately resulting in our entire body functioning optimally.
Over a looooong period of time, if we were to make this the foundation of our relationship with health (our “lifestyle” or “way of being” as opposed to a “diet” with a start and end point), it would improve our metabolic rate, making it possible to take in more fuel without gaining weight. The one important caveat here, which many people overlook, is that, in order to enjoy the benefits of the Pro Metabolic Diet, we must consume a surplus of fuel (in the form of calories and macronutrients) to keep the body in a positive energy balance.
This is the whole point.
Simply from a mathematical standpoint, existing in an energy surplus would make weight-loss impossible, and may even lead to weight gain in the short-term.
But this does not mean that fueling our bodies properly with an abundance of high-quality, nutrient-dense foods is something to be avoided. Metabolic Health (that is, total-body health) and weight loss are two completely different things. Either one, under the appropriate circumstances and with the right intentions and methods, can be a path to improved health.
It all depends what your goals are.
While certain tenants of the Pro Metabolic Diet are outdated and may allow for more than a few nutritional gaps, the overarching principals would likely result in better health outcomes than the majority of fad diets out there today. And its rising popularity may even help to move the needle away from diet culture, and away from the widespread misconception that weight-loss always equals health.
I recently had the pleasure of hosting my in-laws-to-be for a humble Sunday night dinner. I say “humble” only because I don’t have as much time, these days, to curate and prepare the from-scratch, carefully-thought-out feast I normally would like to. But since our guests …
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In the recent “Art of Meal Planning” blog post, my colleagues at Nutraphoria School of Holistic Nutrition outlined some easy-to-follow steps that help their clients save time and money while improving their health: 1) Set your goals, 2) Choose your recipes, 3) Make your grocery list, 4) Prep your meals, and 5) Store your meals.
Since meal planning is a tool I’ve utilized for many years (like a total nerd, I actually look forward to the process of sitting down with a pen and paper to plan out what I’m going to cook the next week), I often forget that not everyone finds it as fun and rewarding as I do, and it may not be something that comes naturally.
But not only can meal planning help you reduce food waste and save money; it can also be an opportunity to try new recipes, cook more meals at home with your partner or little ones, and find ways to incorporate your favourite foods or seasonal ingredients in a healthful way.
There are also different styles of meal planning, and finding your preferred method is key to long-term sustainability and success – not to mention enjoyment of the foods you eat! Whether you choose to prep freezer or crockpot meals, batch cook, fully or loosely schedule recipes, or have leftover or theme nights, it’s important that your chosen style fits realistically into your schedule and is aligned with your nutritional goals and preferences.
I don’t know about you, but I’ve never been a “chicken-rice-and-broccoli-portioned-out-in-Tupperware” kind of girl. As someone who loves food and flavour, and is passionate about cooking, I simply can’t stand eating the same thing 5 nights in a row (or even 2, for that matter). So, I’ve found the meal planning style that works best for me is the “Building Block” method, which essentially consists of prepping a variety of ingredients (proteins, veggies, sauces, etc.), and storing them in a way that allows me to assemble them into different meals throughout the week.
Some of the components do change from week to week depending which ingredients are in season and what we’re in the mood for (peanut sauce this week, homemade cashew ranch dressing the next), but there are a few staples you will almost always find in our fridge or pantry that make healthy and delicious choices accessible and convenient:
Combine all ingredients in a large bowl and stir well so that everything is evenly coated. Spread mixture evenly on a parchment-lined baking sheet and bake at 350 degrees for 13 minutes. Stir and return to the oven for another 12-13 minutes. Cool completely before stirring in dried fruit, if using. Granola will crisp up more as it cools. Store in an airtight container at room temperature for up to 3 weeks.
*Be careful not to use more than 1/3 cup dried fruit, or fruit that has too much moisture, as this can make your granola soggy once it is stored (I’ve made this mistake with figs).
**Homemade granola is not only quick and easy to make; it’s also far lower in sugar, inflammatory seed oils, and other industrial additives than pre-packaged supermarket varieties. And it’s super versatile! We sprinkle this on yogurt bowls, smoothies and salads, or pack it up with some fruit and nuts for a nourishing trail snack.
In a small mason jar or Tupperware, combine chia seeds, hemp hearts, berries, milk, cinnamon, vanilla, protein powder and yogurt. Stir well to combine (make sure there are no clumps of chia seeds left). Seal container and refrigerate at least 30 minutes, or overnight to enjoy for breakfast. Top with more berries, nuts, seeds, cacao nibs or granola.
*Dairy or plant milk is fine to use; note: if using frozen berries, reduce milk to ½ cup, as the berries will release water as they thaw. If you prefer a thicker or more liquidy pudding, you can adjust the amount of milk accordingly.
**This recipe makes 1 serving, but I usually prep 4 of them all at once on a Sunday, and then my partner and I have 2 breakfasts each to enjoy throughout the week!
Bring a small pot of water to a boil over medium heat. Stir in vinegar, and then gently lower in eggs, one at a time, with a slotted spoon. Set timer for 8 minutes. Meanwhile, prepare an ice bath and the marinade: In a container large enough for the 6 eggs, whisk together ½ cup water, soy sauce, mirin and miso. Set aside. When the timer goes off, remove eggs to the ice bath and allow to cool slightly. Peel and add to the marinade. Store in the fridge for 3-4 days.
*Marinated eggs are best after 12 hours. These are delicious as a quick-and-easy protein source right out of the container, or you can add to salads, noodle bowls, avocado toast, or alongside some cut-up fruits and veggies, cheese and/or turkey slices for a nourish plate.
Stir together all ingredients in a small jar until well mixed. If dressing is too thick, stir in a splash or two of water, adding more until desired consistency is reached. Store in the fridge for up to 3 weeks. Dressing will stiffen in the fridge, so add a bit more water to thin, as needed, before reusing.
*This dressing is great on salads and nourish bowls, or drizzled over baked sweet potatoes or other veggies.
Heat cashew butter, 2 Tbsp coconut oil, honey and vanilla in a small saucepan over very low heat, stirring until melted together. Remove from heat and stir in protein powder until smooth, and then stir in oats and chia seeds. Note: depending on your brand of cashew butter, you may need to add less oats, if the mixture appears too dry.
Press mixture evenly into an 8×4-inch loaf pan lined with parchment paper. Refrigerate while you make the topping: Melt together chocolate chips and 1 tsp coconut oil in a double boiler on the stove (or use the microwave), until smooth. Pour melted chocolate over the bars, tilting the loaf pan to cover completely and evenly. Sprinkle with a little flaky salt and refrigerate until set. Cut into 8 bars and store in the fridge or freezer.
*I keep mine in the freezer (they’ll last forever) and take one out to enjoy after dinner whenever I have a sweet tooth. Note: if frozen, they are best if defrosted in the fridge for about 30 minutes before enjoying.
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In a recent Instagram post featuring St. Brigid’s Creamery grass-fed butter, I extoled the benefits of cooking with good-quality butter over industrial seed oils or margarine.
Not only is grass-fed butter a rich source of essential fat-soluble vitamins like A, D and K; it also provides healthy fatty acids like hormone-balancing Omega 3’s, Butyrate (which reduces inflammation) and CLA (which has been shown to reduce belly fat, protect against cancer and support muscle growth).
Not to mention – it’s freakin’ delicious.
I only began reintroducing butter into my diet within the last year or so (and so far my body, skin and hair seem to be celebrating), and I’m always on the lookout for local, organic and/or grass-fed animal products to recommend to clients to complement an otherwise plant-forward way of eating.
It’s true – I share a lot about my favorite meat and dairy producers on my socials and E-blasts lately, and that’s because I’m passionate about the difference that sourcing properly-raised animal products can make – to our health, to the environment, and to the animals.
But my diet is still predominantly plant-based. I still believe whole-heartedly in the protective and health-promoting aspects of consuming whole, high-fibre, high-antioxidant plant foods, and I still believe that, generally speaking, we as North Americans consume far more animal products (specifically industrially-farmed meat and dairy) than we need.
But for most of us, supplementing our diet with a moderate amount of high-quality animal protein delivers a myriad of benefits, such as better digestion, stable blood sugar, healthier connective tissue (think hair, skin, nails, and joints)… even improved cognitive function and mental health. And I’ve always believed that, if we are going to consume animal products, they should be from animals living the way nature intended, eating what nature intended, and being treated with the utmost respect.
When my partner and I first came across St. Brigid’s Creamery grass-fed butter in a farmer’s market in Port Stanley, Ontario, I was convinced without a doubt that I’d found the be-all-and-end-all of butters: organic, regeneratively-farmed, and intensely-flavoured with a rich, golden-yellow colour from the beta-carotene-rich pastures on which the cows grazed. After doing some research, I decided to see how it compared the internationally-renowned household favourite, Kerrygold – a pure Irish butter that’s widely regarded as one of the best in the world for flavour and quality.
Here’s how the two stacked up:
St. Brigid’s boasts an organic certification by Pro-Cert (Creamery) and C.S.I. (Farm).
Kerrygold is NOT organic, which means the cows graze on fields that may be treated with approved pesticides or herbicides, although they assert that they would “only be treated when absolutely necessary and on a targeted basis. Once treated, the fields are closed off for a withholding period before any animals can return to graze on the pasture”.
NEITHER St. Brigid’s or Kerrygold are 100% grass-fed and grass-finished.
However, Kerrygold dairy products are certified to Ireland’s “Grass-Fed Dairy Standard”, which requires the milk to be sourced from select cows that are fed an average of 95% grass or grass forage on a fresh weight basis.
St. Brigid’s cows are fed according to Grass-Fed Certifications by Dairy Farmers of Ontario, which means grass or grass forage must provide at least 75% of the total dry matter intake of a dairy cow.
St. Brigid’s butter comes from Jersey cows that have only the A2/A2 beta casein protein in their milk, which means it’s easier to digest for individuals who may be sensitive to other dairy products.
Kerrygold is made from both A1 and A2 milk from mostly Holstein and Friesian cows.
St. Brigid’s operates on “A commitment to the regeneration of our soils, the health of our communities, and animal welfare”, and are Certified Animal Welfare Approved by A Greener World.
While Kerrygold is NOT regeneratively-farmed, they operate in accordance with Ireland’s Sustainable Dairy Assurance Scheme – the only one of its kind in the world.
St. Brigid’s grazes a small herd of healthy and happy Jersey cows on the certified organic pastures of their family farm located near Brussels in Huron County, Ontario.
Given its wide availability in high-end grocers and health food stores across North America and internationally, Kerrygold is produced and marketed on a much larger scale, BUT their website markets that they source milk from 14,000 different approved farm co-operatives in Ireland, many of which are family-run and average small herds.
Both St. Brigid’s and Kerrygold have their pros and cons. 100% grass-fed, grass-finished butter is difficult to come by, given the challenges of feeding cattle fresh forage year-round in all climates, but Kerrygold does come out slightly ahead in this regard, given the slightly tighter criteria for grass-fed certifications in the U.K.
Other claims, however – such as those regarding organic practices, small herd sizes, and sustainability – are more difficult to substantiate, and may simply come down to a question of marketing, although we’ll probably never know for sure.
What we DO know is that St. Brigid’s is a local, family-run Ontario farm that is certified organic, as well as passionate about producing superior-quality butter that is easy on digestion, easy on the animals, and easy on the environment… if not always easy on our wallets.
And what about flavor?
I prefer the clean richness of St. Brigid’s, while my partner prefers the supple depth and unctuousness of Kerrygold. Like most things, it comes down to personal preference.
“The problem with nutrient-by-nutrient nutrition science is that it takes the nutrient out of the context of food, the food out of the context of diet and the diet out of the context of lifestyle.” – Marion Nestle, New York University Nutritionist Like most topics in …