Micro-nutrition is a fairly recent discipline, could you define it?
The role of micronutrition is to obtain a metabolic boost and act as a lever to restore balance and therefore contribute to the state of well-being and overall health. Micronutrition helps address issues related to our quality of life and well-being.
How long have you been practicing? What were your motivations?
I have been a pharmacist since 2017, and I trained in micro-nutrition. I found this interesting to be able to act upstream of illnesses and preserve the health of my patients. I made the choice to train, obtained a university degree and began to carry out occasional consultations in pharmacies. Since 2021, I have opened my own practice, which works very well and allows me to significantly reduce my pharmacy replacements.
My motivations lie in the preventive action of nutrition, where food is our first medicine. I also appreciate the advice that can be provided, which is not always available in pharmacies.
What is the difference between micronutrition and naturopathy?
Micronutrition focuses on detecting deficiencies in micronutrients such as calcium, omega-3 and B vitamins, which are involved in many biochemical reactions to produce energy and renew our cells. In comparison, naturopathy is more broad, intuitive and based on common sense and empirical observations. Our approach to micro-nutrition is more scientific.
What are your recommendations for a healthy and balanced diet?
I recommend a Mediterranean dietary model, which includes the consumption of three fatty fish per week. Today, our diet is enriched with fat, particularly from the farmed animals that we consume, which can lead to inflammatory conditions. It is better to favor white meats and reduce sugar consumption. Red meat can be eaten once a week, but white meats should be favored.
Is breakfast important?
It is essential to listen to yourself and eat when hunger strikes. Different levels of hunger exist, such as low hunger, medium hunger, and high hunger.
Why has such a need for food support appeared in our societies where we do not seem to lack anything?
Our societies have evolved towards a diet rich in fatty and processed foods, which has had an impact on our health. Modern lifestyle, stress and mental health issues are also factors that have led to this increased need for dietary support.
What is the impact of diet on our mental health?
Certain foods can influence our mental health. For example, eating certain foods can increase the feeling of serotonin, but this is not a substitute for proper medical treatment for depression or stress. Diet plays an important role, but cannot be considered a substitute for medical treatments.
Have you noticed a change in the need for food support in recent years?
Yes, I have noticed that the needs for food support have evolved. The recommended model consists of not having taboo foods, but rather eating everything in the right quantity, while building your own health program.
What do you think about intermittent fasting?
Intermittent fasting can be suggested to lose weight, in particular by following a rhythm of 14 hours of fasting and 10 hours of eating period, which helps detoxify the body. It is possible to remove starchy foods and fruits for 4 weeks and gradually reintroduce them. This approach can be very interesting for eliminating bad cells, but it is essential to be medically supervised, especially for young people, in order to avoid deficiencies.
How do you incorporate apple cider vinegar into your daily routine?
I discovered cider vinegar thanks to a book called “Glucose Revolution”. Apple cider vinegar is low in calories and organic, it allows insulin to act more quietly, thus avoiding glycemic peaks. I take it systematically, either a tablespoon before a meal, or using it to season salads. I also recommend it to my patients, and if they forget to take it before the meal, they can consume it during the meal, which is always better than not taking it at all.
Do you recommend apple cider vinegar to your patients as part of weight loss or dietary rebalancing therapy? And what time of day do you recommend it?
Yes, I recommend apple cider vinegar to my patients as part of weight loss or dietary rebalancing therapy. I suggest they take it before a meal to benefit from its effects on blood sugar.
During the first assessment meeting, do you talk about micro-nutrition then psychonutrition to understand how each works?
Yes, during the first assessment appointment, I start by addressing micro-nutrition, then I address psychonutrition in order to understand how each individual functions.
What are your tips for losing weight, and at what pace?
For weight loss, I recommend a loss of around 1 kg per month. If patients have a larger meal, I recommend that they wait until their next hunger pang to rebalance. It is helpful to rate their hunger level from 1 to 10. Psychologically, it can be beneficial to eat from a small plate to help with portion control. If snacking, it is best to choose healthy foods such as bananas or a square of dark chocolate.
Does apple cider vinegar have a particular benefit for the glycemic index?
Yes, apple cider vinegar is very interesting for controlling the glycemic index, because it helps insulin act more effectively and prevents glycemic peaks. This can be beneficial as part of a dietary rebalancing.
Find Nathalia on her Instagram account@docteur_omega3
