Hack Your Health with Dr. Nat

Episode #7 – Confused About What Foods To Eat? Essential Nutrition & Hydration Strategies For Optimal Health With Dr. Paul Sly

Tune In To Learn:

  • How to personalize your hydration and nutrition based on your unique biochemical needs.
  • The essential roles of macronutrients, micronutrients, and foundational supplements in fueling your body.
  • Practical strategies for optimizing gut health, blood sugar regulation, and cellular energy to enhance overall wellness.

– Key Takeaways And Show Notes:

In this episode of “Hack Your Health with Dr. Nat,” host Dr. Nathalie Beauchamp and returning guest, Dr. Paul Sly, tackled the often confusing world of nutrition and hydration. They provided practical strategies for optimizing health by addressing the common frustrations many people face when trying to navigate conflicting dietary advice.

Individual Dietary Needs

Dr. Beauchamp opened the show by acknowledging the confusion many people feel over conflicting nutrition advice. She emphasized the need for practical guidance around food and supplements tailored to the individual. The hosts stressed that there is no one-size-fits-all approach to nutrition, encouraging listeners to pay attention to how different foods make them feel, as individual responses to various diets can vary greatly. The key is to find a way of eating that works best for your unique body and lifestyle, rather than adhering to rigid, generic diet plans.

Mastering Hydration for Optimal Health

Proper hydration is critical for overall health and well-being. The doctors provided the following tips:

  • Consume adequate filtered water, aiming for at least half your body weight in ounces per day. Increase fluid intake during hot weather or exercise.
  • Remember that food provides hydration too – vegetables, fruits, eggs, and meat all supply water to the body.
  • Avoid wasted calories from sugary drinks and stick to pure water, coffee, herbal tea, and kefir for optimal hydration.
  • Use natural electrolyte mixes to replenish minerals lost through sweat. A recipe for an effective homemade electrolyte drink was shared.

The Power of Protein

Dr. Sly and Dr. Beauchamp emphasized the importance of prioritizing high-quality protein sources in the diet:

  • Focus on grass-fed meats, pasture-raised eggs, and wild-caught fish for optimal nutrition.
  • Older adults may need 0.7-1 gram of protein per pound of lean body weight daily to maintain muscle mass and strength.
  • Consider supplementing with collagen or amino acids if needed to meet protein needs, especially for those following plant-based diets.

Healthy Fats for Hormones and Energy

They discussed the significance of including healthy fats in the diet for overall health, and gave the following recommendations:

  • Incorporate anti-inflammatory fats like avocados, olive oil, nuts, seeds, and omega-3s daily, while limiting processed vegetable oils.
  • Cook with heat-stable fats like ghee, tallow, or coconut oil, and avoid consuming oxidized oils, which can be harmful to health.
  • Consume egg yolks for essential nutrients like choline, and aim for an optimal omega-3 to omega-6 ratio to reduce inflammation.

Improving Metabolic Health

Dr. Beauchamp and Dr. Sly discussed the potential benefits of incorporating intermittent fasting into one’s lifestyle for improved metabolic health.

  • For those new to intermittent fasting, the hosts suggested starting slowly by gradually pushing back breakfast time.
  • They mentioned that the use of exogenous ketones can be helpful in easing the transition and curbing appetite during the fasting period, making it easier for individuals to adapt to this new way of eating.

Supporting Gut Health and Blood Sugar Balance

Emphasis was put on the fact that eating the very best, high quality and organic food, and taking all the supplements in the world won’t do much good without proper gut function. A well functioning gut is imperative to utilizing nutrients effectively:

  • Eat an abundance of high-fiber complex carbohydrates and probiotic foods like kimchi, kefir, sauerkraut to support a healthy microbiome.
  • Manage blood sugar by eating carbohydrates last at meals, walking after meals, and considering supplements like berberine.
  • Diversify your microbiome by regularly rotating a wide variety of plant foods in your diet.

Key Supplement Recommendations

The experts shared their top supplement recommendations for optimizing health:

  • Take omega-3s, magnesium, vitamin D3, and creatine daily as foundational supplements.
  • Use macro and micronutrient tracking apps periodically to optimize your diet and ensure you’re meeting your nutritional needs.
  • Consider getting lab tests like the organic acids test to identify any vitamin or mineral deficiencies that may need to be addressed through targeted supplementation.

Lifestyle Recommendations For Increased Energy and Vitality

  • Expose yourself to outdoor natural light in the mornings to support healthy circadian rhythms. Natural light exposure helps regulate your body’s internal clock, leading to improved sleep, energy levels, and overall well-being.
  • Walk barefoot on the ground daily, a practice known as “earthing” or “grounding,” to promote physical and mental health. Grounding allows your body to connect with the Earth’s natural electrical charge, which may help reduce inflammation, improve sleep, and alleviate stress. 
  • Get comprehensive bloodwork done annually with a functional medicine doctor to monitor your health and catch any potential issues early on.
  • Consider working with a knowledgeable health coach for personalized guidance and accountability in implementing these nutrition and lifestyle strategies.

Dr. Beauchamp and Dr. Sly offered research-backed, practical suggestions to elevate your nutrition, hydration, and supplementation regimen. By implementing the evidence-based tips provided, listeners can take proactive steps towards enhancing their overall health, energy levels, and vitality. Focusing on individualized needs, proper hydration, and simple lifestyle upgrades, anyone can take control of their well-being and work towards achieving their unique wellness goals.

To find out more about Dr. Sly and Dr. Beauchamp’s book SmartCuts: Biohack Your Healthpan: Cutting-Edge Protocols for Greater Energy and Performance visit their book website here: https://smartcuts.life/.


TVEpisode #7 – Confused About What Foods To Eat? Essential Nutrition & Hydration Strategies For Optimal Health With Dr. Paul Sly