Unlock Your Health Through The Symphony Six

whole food diet

It has become increasingly difficult to properly identify and understand the foods you consume. It’s not only about what you eat, but also how you consume it. At Peak Human Performance (Peak), we believe in taking a holistic approach to the foods we consume by providing wholesome options that nourish our bodies. The order in which you consume your food can significantly impact how our bodies utilize nutrients and energy in the most efficient and effective manner.

We have identified six principles, known as “The Symphony Six,” which are essential when preparing and thinking about the foods you eat. This article will provide you with a road map to follow so you can feel confident and informed when eating your food.

  • Eat Until Satisfied (Mindful Eating): The first principle of the Symphony Six is centered around mindful eating. The first step towards mindful eating is to eat until you feel satisfied. Pay attention to your body’s satisfaction signals to enhance digestion and satiety. Additionally, it is important to remember the Rule of 32, meaning you should chew each bite of food 32 times. Eating slowly and mindfully will allow you to appreciate the flavors and textures of your meals.
  • Prioritize Protein With Every Meal: Protein is an essential component for building a healthy and robust body. Whether you follow a plant-based or animal-based diet, it is crucial to incorporate protein into your meals daily to promote muscle repair, satiety, and overall health. According to most sources, the recommended daily protein intake is between 0.8 and 1.3 grams per pound of body weight.
  • Carbohydrate Timing:There are two important places throughout the day to consume carbohydrates. Carbohydrates should be consumed with every meal and directly after exercise to help your body replenish glycogen stores and facilitate muscle repair, which is necessary for recovery.
  • Eat a Balance of Healthy Vegetables and Fats:We all know that eating a balanced diet is crucial for optimal health. Incorporate a variety of colorful vegetables and healthy fats into every meal. These should come from a diverse array of nuts, oils (not seed oils), meats, dairy, avocados, etc. Eating the rainbow ensures you receive a wide range of essential nutrients while diversifying your fat intake and supporting a fun-filled, vibrant life. 
  • Eliminate Ultra-Processed Foods: Processed foods filled with artificial sugars, gums, flavors, and preservatives have no place in a well-oiled machine like your body. These culinary culprits wreak havoc on your health and disrupt your body’s digestive system and immune system, making it increasingly hard to fight off bugs and toxins and increasingly more challenging to achieve your goal and live a full life. At Peak, we advocate for whole, real foods packed with dense nutrients that you love and love you back.
  • Stay Hydrated: Hydration is the unsung hero of health. Let’s talk about some of the benefits of water from a scientific perspective. Water is a vital nutrient in the life of every cell of your body. Water regulates your internal body temperature through sweating and respiration. It assists in flushing waste predominantly through the urine. It acts as a shock absorber for the brain, spinal cord, and fetus. It helps to form saliva. It lubricates your joints. It helps your cells grow, reproduce, and survive. And it helps with blood sugar regulation and digestion.

By embracing these principles, you’re nourishing your body and nurturing a balanced, abundant life. If you’re interested in learning more about the Symphony Six, check out our YouTube video

And remember, you’re not alone. 

Whether you’re seeking education, guidance, or personalized support on your nutrition journey, our Nutrition 101 Master Course and TEAM of dedicated coaches at Peak Human Performance are here to guide and support you every step of the way! 

Together, let’s unlock the Symphony of your health so you can live a vibrant and full-filled life.

Photo by Marques Thomas on Unsplash

About the Author

Coach Ken is more than just a Diabetes Health Coach; he is a devoted father, loving husband, and family man. Ken himself has Type 1 Diabetes (T1D), which gives him a personal understanding of the condition. This experience allows him to connect with his clients on a deeper level through empathy, compassion, and emotional support.

Ken started his career in the fitness industry back in 2008. As a coach, he exemplifies the importance of nutrition and fitness on one’s overall health. He believes that two fundamental principles will impact your overall health and allow you to start living the life you want to live. Those two principles are your relationship with yourself and the world around you, and your relationship with the foods you eat and how those foods make you feel. Ken believes it’s his job to coach you on these two concepts as he helps you build a fitness program that aligns with these core principles. With Ken, you’re not just receiving a coach; you’re gaining a partner on your path to a healthier, happier YOU! Follow Coach Ken: @coachk3n

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