Micronutrition is a fairly recent discipline, could you define it?
The role of micronutrition is to achieve a metabolic boost and act as a lever to restore balance and thus contribute to a 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 micronutrition. I found it interesting to be able to act upstream of illnesses and preserve the health capital of my patients. I made this choice to train, obtained a university degree and began to carry out one-off 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 motivation lies in the preventative action of nutrition, where food is our primary medicine. I also appreciate the advice we can provide, which isn't always available in pharmacies.
What is the difference between micronutrition and naturopathy?
Micronutrition focuses on detecting deficiencies in micronutrients such as calcium, omega-3s, and B vitamins, which are involved in numerous biochemical reactions to produce energy and renew our cells. In comparison, naturopathy is broader, more intuitive, and based on common sense and empirical observations. Our approach to micronutrition is more scientific.
What are your recommendations for a healthy and balanced diet?
I advocate a Mediterranean diet, which includes eating three servings of oily fish per week. Today, our diets are rich in fat, particularly from the farmed animals we eat, which can lead to inflammatory conditions. It's best to focus on white meats and reduce sugar intake. Red meat can be eaten once a week, but white meats are preferred.
Is breakfast important?
It's essential to listen to yourself and eat when you feel hungry. There are different levels of hunger, such as mild hunger, moderate hunger, and severe hunger.
Why has such a need for food support appeared in our societies where we seem to lack nothing?
Our societies have evolved towards a diet rich in fatty and processed foods, which has had an impact on our health. Modern lifestyles, stress, and mental health issues are also factors that have led to this increased need for dietary support.
What impact does diet have on our mental health?
Certain foods can influence our mental health. For example, eating certain foods can increase serotonin levels, but this is not a substitute for proper medical treatment for depression or stress. Diet plays an important role, but it cannot be considered a substitute for medical treatment.
Have you noticed a change in the need for food support in recent years?
Yes, I've noticed that dietary support needs have evolved. The recommended model is to avoid taboo foods, but rather to eat a variety of everything in the right quantities, while building your own health plan.
What are your thoughts on intermittent fasting?
Intermittent fasting can be suggested for weight loss, particularly by following a rhythm of 14 hours of fasting and 10 hours of eating, 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 beneficial for eliminating bad cells, but medical supervision is essential, especially for young people, to avoid deficiencies.
How do you incorporate apple cider vinegar into your daily routine?
I discovered apple cider vinegar through a book called "Glucose Revolution." Apple cider vinegar is low in calories and organic, allowing insulin to act more slowly, thus avoiding blood sugar spikes. I take it systematically, either a tablespoon before meals or using it to season salads. I also recommend it to my patients, and if they forget to take it before meals, 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 taking it before meals to benefit from its effects on blood sugar.
During the first assessment meeting, do you talk about micronutrition and then psychonutrition to understand how each person works?
Yes, during the first assessment appointment, I start by discussing micronutrition, then I move on to psychonutrition in order to understand how each individual functions.
What are your tips for weight loss, and how quickly?
For weight loss, I recommend losing about 1 kg per month. If patients have a larger meal, I recommend waiting until their next hunger pang to rebalance. It's helpful to rate their hunger level from 1 to 10. Psychologically, it can be beneficial to eat from a smaller plate to help with portion control. When snacking, it's best to choose healthy foods like a banana or a square of dark chocolate.
Does apple cider vinegar have any particular benefit for the glycemic index?
Yes, apple cider vinegar is very beneficial for controlling glycemic index because it helps insulin work more effectively and prevents blood sugar spikes. This can be beneficial as part of a balanced diet.
Find Nathalia on her Instagram account@docteur_omega3
