Nourishing the Body:Nurturing Mind , Body and Soul:Emracing the Holistic Approach to Wellness

In the pursuit of holistic well-being, the past year has been a transformative journey guided by the wisdom of “How to Heal Your Metabolism” by Kate Deering, “Young Forever” by Mark Hyman, and “Fuel Your Body” by Angie Asche. These books have not only graced my shelves but have become integral companions in my quest for optimal health through a whole-food approach. Let’s delve into how the principles outlined in these books have shaped my practices and the remarkable benefits I’ve experienced.

Embark on a transformative journey of holistic wellness through whole food nutrition. Explore insight from “How to Heal Your Metabolism “, “Young Forever”, and “Fuel Your Body “, discovering the profund impact of nutrient-dense, whole foods on metabolic resilience ,vitality ,mental

Understanding Metabolism:

Balance is key to good nutritional practices. That means eating a variety of foods and eating the right amount of those foods. Here’s a good formula to follow. Fill ½ of your plate with non-starchy vegetables, ¼ with high-quality carbohydrates, and ¼ with high-quality protein. Include healthy fat across these three sections as well.

This ensures your carbohydrates are partnered with proteins, vegetables, and fats at every meal.(1) This mix of food types will help slow the rate at which your body absorbs glucose and metabolises your meals. 

Enjoy your meals, but do your best to avoid…

  • Processed foods, high in refined carbs
  • Oxidised fats and trans-fats (butter-like spreads like margarine, deep-fried foods, and spoiled oils and nuts)
  • Sugary drinks (sodas, high-sugar juices, etc.)

Learn more

Ideal plate ratio

Stop blaming aging for your slowing metabolism! How to Heal Your Metabolism will help educate you on how eating the right foods, eating the right amount of food, consuming the right food supplements, consuming the right amount of water, sleeping and resting, doing the right amount of exercise, and finding happiness will increase your metabolic rate and help heal your broken metabolism.

Based on the work of Dr. Ray Peat, Dr. Gilbert Ling, Dr. Albert Szent-Gyorgi, Dr. Broda Barnes, Dr. Constance Martin, Dr. Hans Selye, Dr. Uffe Ravnskov, Dr. Lita Lee, Chris Masterjohn, and Josh Rubin, How to Heal Your Metabolism will give you a completely different perspective on which foods, supplements and exercise are actually “healthy” for you and which ones may be harming you.

What’s your schedule look like? Keeping your glucose stable throughout the day requires thoughtful planning. 

When trying to keep your glucose in check, snacks can make things tricky. Many snacks on the market are packed with refined sugars and highly-processed ingredients. They are full of the ingredients we don’t want and lack the nutrition we do want. 

But you can make snacking a part of your balanced, glucose-friendly diet with some of these healthy, but tasty, choices. 

Banana-Coconut Bites: these bites are perfect for when you need something more grab-and-go. All you need is: one banana, two tablespoons of shredded coconut, and one teaspoon of cinnamon. Mash the banana in a bowl until creamy, then mix in the coconut and cinnamon. 

Drop mixture by spoonful onto a baking sheet lined with parchment paper and flatten slightly. Bake at 180° Celsius for 20 minutes, and enjoy.

Veggies & Houmous: vegetables like carrots, celery, cucumbers, and bell peppers are the perfect snack. They are full of fibre and low in calories. They also pair perfectly with hummus which adds flavour and is packed with protein and healthy fats to fill you up without weighing you down.

Fruit & Nuts: fruits like apples, oranges, pears, and berries are packed with vitamins and minerals. Pair them with a handful of nuts and you have yourself a nutritious, simple snack. Nuts deliver an added crunch while providing healthy fats and protein to keep you satisfied until your next meal. (1)

Get moving: movement is great for many reasons, but one of its biggest benefits is its ability to lower your glucose curve. Set aside some exercise time each day. Even just 15 minutes of walking after lunch can have a positive impact on your glucose.

How to Heal Your Metabolism will question everything you thought you knew about health and nutrition. If you are ready to understand nutrition and health in a completely different light, then you need to read this book.

“You NEED this book if you care about your health! It is one of the few books that truly encompasses what whole body healing is all about. It not only teaches you about your body physiology, but also allows you to understand the physiology of food and the connecting between both. Food alone has the largest impact on the physiology of our systems. If we begin to understand our foods, we can begin to understand ourselves.”

Benefits Unveiled through Whole Food Practices:

  1. Metabolic Resilience: Following Deering’s advice, my metabolism underwent a positive transformation. Prioritizing nutrient-dense foods led to improved energy metabolism, better insulin sensitivity, and enhanced overall metabolic resilience.
  2. Vitality and Longevity: Hyman’s approach to whole foods as a pathway to longevity became evident in increased vitality. The anti-inflammatory nature of a whole-food diet contributed to improved joint health, mental clarity, and a sense of youthful energy.
  3. Optimized Performance: Asche’s insights into fueling the body with the right nutrients became a game-changer. Incorporating whole foods into my diet enhanced physical performance, supported muscle recovery, and contributed to a sustained energy level throughout the day.
  4. Weight Management: A byproduct of embracing whole foods was a natural and sustainable approach to weight management. Deering’s metabolic principles, combined with Asche’s guidance on balanced nutrition, fostered a healthy body composition without resorting to restrictive diets.
  5. Mental Well-being: The impact of whole foods extended beyond the physical realm, positively influencing mental well-being. Nutrient-rich foods, as advocated by all three authors, contributed to improved mood, cognitive function, and an overall sense of mental clarity.

Incorporating Whole Foods into Daily Life:
Over the past year, these books have not just been sources of information but practical guides shaping my daily choices. From embracing a diverse array of colorful fruits and vegetables to incorporating high-quality proteins and healthy fats, my meals have become a celebration of whole, nourishing foods.

Incorporating whole foods into your daily life is a powerful way to nourish your body and improve your overall well-being. Whole foods are unprocessed or minimally processed, which means they retain their natural nutrients and health benefits. By including more whole foods in your diet, you can experience increased energy levels, better digestion, and even weight management.

One simple way to incorporate whole foods into your daily routine is by starting your day with a nutritious breakfast. Instead of reaching for sugary cereals or pastries, opt for a bowl of oatmeal topped with fresh berries and nuts. This hearty breakfast will provide you with sustained energy throughout the morning without the crash that often comes from refined sugars.

For lunch and dinner, focus on building meals around whole grains, lean proteins, and plenty of vegetables. Quinoa salads loaded with colorful veggies and grilled chicken make for a satisfying midday meal, while roasted sweet potatoes stuffed with black beans and avocado create a hearty dinner option.

Snacking on whole foods throughout the day can also help keep hunger at bay and prevent unhealthy food cravings. Try keeping raw almonds or sliced vegetables like carrots and bell peppers on hand for quick and nutritious snacks.

In addition to meals, don’t forget about hydration! Drinking plenty of water throughout the day is essential for overall health. You can also incorporate hydrating fruits like watermelon or cucumbers into your daily routine for an extra dose of hydration.

Key takeaways :

1. Eat the rainbow : The variety in our diets has dwindled significantly for modern man. Our nomadic hunter-gatherer ancestors would eat hundreds of different kinds of plants that would change by season and location. The average person today will include just 12 different types of plants in their diet. A well balanced diet can support and help maintain a strong immune system. Certain vitamins and minerals are known to play a big role in immune function. Aim to include these foods in your diet to support your immune system:

2. Support your defences : Consider taking a good quality multivitamin supplement if you’re not getting enough vitamins and minerals through your diet. It can also be a good idea to take vitamin D and zinc in the winter months to support your immune system.

  • Vitamin D – in salmon, eggs and dairy (but the main source is from sun exposure!)
  • B vitamins – in brown rice, barley, red meat, poultry, fish, eggs, dairy products, beans and lentils
  • Vitamin C – in citrus fruit, bell peppers and strawberries
  • Zinc – in meat, poultry, beans and nuts
  • Magnesium – in leafy green vegetables, legumes, nuts and seeds
  • Omega 3 – in foods such as oily fish and walnuts

3. Support the little guys in your gut : The microbiome (the bacteria that live in our gut) plays a crucial role in our health. Research shows how gut bacteria affects so many areas of health. Having the right balance of bacteria in the gut is connected to digestive health, as well as our mood and mental health. You can support your gut by eating a variety of:

  • Food that contains prebiotics
    These are foods rich in prebiotics such as garlic, onions, leeks, bananas, oats, beans and berries.
  • Probiotic foods and drinks
    These contain beneficial bacteria and help to populate your microbiome. Try including natural yoghurt, kefir, sauerkraut, kombucha, sourdough bread, smelly blue cheeses and pickles in your diet.

4. Cut back on the booze : We all know that too much alcohol is bad news for our liver but did you know that alcohol can also impact on the much needed diversity of the bacteria in the gut? It can also deplete our stores of vitamins and minerals and raise blood sugar. All this can leave us feeling tired, foggy and irritable in the short term (most of us recognise a hangover!) but also increase our risk for mental and physical health issues in the long term.

5. Stop the ride, I want to get off : I’m talking about the blood sugar rollercoaster! The foods we eat have a direct impact on our blood sugar levels, which can then impact on mood and energy levels.  The soft, fluffy white foods (refined carbohydrates) like mashed potatoes, white rice, white bread and sweet foods or drinks spike blood sugar, giving us a big energy boost, followed by a blood sugar crash and cravings for more. This blood sugar rollercoaster is bad news for our health and also for our weight, mood and quality of sleep. 

Aim to keep blood sugar levels balanced by avoiding the soft, white and fluffy / sweet foods (and drinks!). Also include enough protein, healthy fats (such as olive oil, avocado, nuts and seeds) and plenty of fibre (from vegetables) in every meal.

6. Eat mindfully and keep it simple : The Whole food diet has been shown to be one of the healthiest ways to eat. This diet is full of lots of fresh, fibre rich food and omega 3 rich fish… but it’s not all about the food. Food is information, but a meal is something that brings people together and we know how important social connections are for our health. 

In the classic whole food diet, community plays an important role. People sit and eat together. They share their food and bond together, taking their time. The social setting may be as important for health as what they are eating. Eating with others helps us to slow down, chew better, eat mindfully and really appreciate the meal. 

Your health and wellbeing

A well balanced diet can support and help maintain a strong immune system. Certain vitamins and minerals are known to play a big role in immune function. Aim to include these foods in your diet to support your immune system:

The more we can do this at home, the better. Whole food also tends to use simple and whole ingredients. I always try to avoid food that has been ‘messed with’ too much. A simple rule for eating healthy food is, if the ingredients read like a Tolstoy novel, it’s probably not a great food choice! 

Variety is key in making sure we’re getting all the different nutrients that have been shown to protect our health. The good news is that by ‘eating the rainbow’ and making sure you’re getting red, orange, yellow, green and purple fruits and vegetables every day, you can hit all those nutrient requirements. You could challenge yourself to adventure down the vegetable aisle and try a few new things every now and then!

Overall, making small changes to include more whole foods in your daily life can have a big impact on your health. Whether you’re looking to boost your energy levels, improve digestion, or simply feel better overall, incorporating whole foods is a simple yet effective way to support your well-being.

Achieving eternal youth is a timeless quest that has captivated humanity for centuries. While the fountain of youth may remain elusive, there are certainly ways to embrace a youthful mindset and lifestyle that can help you feel vibrant and energetic at any age.

One key aspect of staying young at heart is maintaining a positive outlook on life. Cultivating gratitude, practicing mindfulness, and engaging in activities that bring you joy can all contribute to a sense of well-being that transcends age. Surrounding yourself with supportive friends and loved ones who uplift and inspire you can also help keep your spirits high.

Physical activity is another crucial component of staying young and healthy. Regular exercise not only helps maintain muscle mass and flexibility but also boosts mood-enhancing endorphins that can make you feel more youthful and energetic. Whether it’s yoga, hiking, dancing, or swimming, finding an enjoyable form of exercise that keeps you active is key to preserving your vitality.

Eating a balanced diet rich in whole foods is essential for supporting overall health and longevity. Filling your plate with colorful fruits and vegetables, lean proteins, whole grains, and healthy fats can provide essential nutrients that support cellular health and combat aging from the inside out.

Multivitamin supplements like Inessa Multivitamin with CoQ10, Pure Nutrition Whole Food Multivitamin for Women, and Pure Nutrition Whole Food Multivitamin for Men can play a crucial role in filling the nutritional gaps. Vegetables are rich sources of essential vitamins, minerals, antioxidants, and phytonutrients that are vital for overall health.

In addition to physical health, nurturing your mental well-being is vital for maintaining a youthful spirit. Engaging in lifelong learning opportunities, pursuing hobbies or interests that challenge you creatively or intellectually, and staying curious about the world around you can all help keep your mind sharp and engaged.

Lastly, don’t forget the importance of self-care when it comes to preserving your youthfulness. Getting enough quality sleep, managing stress effectively through relaxation techniques like meditation or deep breathing exercises, prioritizing skincare routines that protect against sun damage—all these practices can help you look as good as you feel.

While we may not have found the secret to eternal youth just yet, by embracing a holistic approach to wellness—incorporating physical activity, nourishing food choices, positive relationships, mental stimulation,and self-care—you can cultivate an ageless attitude towards life that will keep you feeling young forever.

Whole foods have become more than just a dietary choice, they are the cornerstone of my holistic approach to well-being. The benefits experienced over the past year, from metabolic resilience to enhanced vitality and mental well-being, are a testament to the power of whole-food nutrition. As I continue to embrace these principles, I look forward to an ongoing journey of thriving health and well-being.

Embracing a whole food diet is not just about what you eat—it’s about how you feel. By incorporating nutrient-dense, unprocessed foods into your daily routine, you can experience a profound transformation in your energy levels, vitality, and overall sense of youthfulness.

Missing out on consuming an adequate amount of vegetables daily ? Multivitamin that can help restoring your balance :

These multivitamins contain a variety of nutrients derived from whole food sources such as organic fruits, vegetables, and superfoods. They provide a convenient way to ensure that your body receives the necessary vitamins and minerals it needs to function optimally when fresh produce is lacking in your diet.

Introducing top-notch multivitamin supplements for both men and women – Inessa Multivitamin with CoQ10, Pure Nutrition Whole Food Multivitamin for Women, and Pure Nutrition Whole Food Multivitamin for Men. These premium quality supplements are specially formulated to provide essential nutrients that support overall health and well-being.

Inessa Multivitamin with CoQ10, Pure Nutrition Whole Food Multivitamin for Women, and Pure Nutrition Whole Food Multivitamin for Men offer a multitude of benefits to support your overall health and well-being. These supplements are packed with essential vitamins, minerals, antioxidants, and other nutrients that play crucial roles in maintaining optimal health.

Inessa Multivitamin with CoQ10 is a powerful blend of vitamins, minerals, antioxidants, and Coenzyme Q10 (CoQ10) that helps boost energy levels, promote heart health, and support immune function. With its unique combination of ingredients, this multivitamin is designed to enhance vitality and improve overall wellness.

For women looking to optimize their nutrition intake, Pure Nutrition Whole Food Multivitamin for Women is the perfect choice. Packed with organic fruits, vegetables, and superfoods, this supplement provides a comprehensive array of nutrients tailored to meet the specific needs of women’s bodies. From hormonal balance to bone health, this multivitamin covers it all.

Similarly, Pure Nutrition Whole Food Multivitamin for Men offers a targeted formula that addresses men’s nutritional requirements. This potent blend supports prostate health, boosts energy levels, and enhances performance both mentally and physically. Made from whole food sources, this multivitamin ensures maximum nutrient absorption for optimal results.

By incorporating these supplements into your daily routine when you’re unable to consume enough vegetables, you can still benefit from important nutrients that support immune function, energy production, heart health, hormonal balance (for women), prostate health (for men), bone health and many other aspects of wellness. This helps bridge the gap between what your body requires and what you may be missing from not consuming enough vegetables regularly.

Whether you’re looking to fill in nutritional gaps or simply want to maintain your overall health at its peak level – these multivitamins have got you covered. Prioritize your health with these premium supplements and experience the difference they can make in your life.

Whole foods provide the essential nutrients that fuel your body and support optimal functioning. From vibrant fruits and vegetables to wholesome grains and lean proteins, these natural sources of nourishment offer a powerful combination of vitamins, minerals, antioxidants,and fiber that promote sustained energy throughout the day.

By choosing whole foods over processed alternatives, you are giving your body the building blocks it needs to thrive. This nourishing approach to eating can lead to improved digestion, enhanced immune function,and better weight management—all factors that contribute to a greater sense of vitality and well-being.

Furthermore, the benefits of a whole food diet extend beyond physical health—they also encompass mental clarity and emotional balance. When you fuel your body with nutritious foods,you are providing support for cognitive function and mood regulation. This holistic approach to wellness can help you feel more alert,focused,and emotionally resilient—a key component of maintaining a youthful outlook on life.

In essence,the power of whole foods lies in their ability to nourish not just your body but also your mind,soul,and spirit.By prioritizing real, unprocessed ingredients on your plate,you are making an investment in your long-term health and vitality—ultimately helping you feel energized,youthful,and vibrant from the inside out.

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