Our guest, Kirby Hendricks, a registered dietitian with expertise in genetics, nutrition, and women’s health, shared her insights on how nutrition plays a crucial role in combating fatigue, brain fog, hormonal imbalances, and other health issues.
Laura kicked off the conversation with the question, “What is the number one thing that people suffer with in terms of nutrition?”. Kirby explained that a common symptom of nutritional deficiencies is often fatigue and brain fog. Brain fog manifests as forgetfulness, difficulty concentrating, and low energy levels. Kirby noted how low levels of iron, vitamin B12, and vitamin D are common culprits behind these symptoms, leading to energy dips and hormonal imbalances.
Stress also has a significant impact on nutrient depletion, especially when it comes to water-soluble vitamins like B12. Kirby highlighted how stress exacerbates this depletion, which can contribute to inflammation, digestive issues, and other stress-related complications. Managing stress levels is critical to preserving essential nutrients and maintaining overall health.
Addressing these deficiencies through regular blood tests is essential, as it helps prevent both over and under-supplementation. Kirby advised individuals to “test, don’t guess”. This proactive approach not only restores energy levels but also aids in achieving hormonal balance. Kirby emphasised the importance of pinpointing the root causes of nutrient deficiencies by regularly checking nutrient levels through blood tests. A clear understanding of nutrient imbalances can help alleviate these frustrating symptoms.
For women struggling with energy depletion, irregular menstrual cycles, or sugar cravings, it’s vital to test levels of key nutrients like vitamin D, B12, and blood glucose. Even those who eat meat can experience B12 deficiencies due to factors like insufficient protein intake or genetic issues affecting nutrient absorption due to acquired genetics.
Personalised genetic testing ensures more effective supplementation. Kirby explained how an individual can opt for nutrigenomics testing which tests the effects of nutrients on the expression of an individual’s genetic makeup. This is particularly useful if an individual is struggling with detoxification issues, is experiencing inflammation, or is experiencing weight gain.
Stable blood sugar levels are crucial for sustaining energy and managing weight. Kirby explained how unchecked blood glucose spikes can result in hormonal imbalances and weight gain due to the body’s production of cortisol. Laura mentioned how supplements like berberine are effective in regulating blood sugar levels, helping to reduce spikes by enhancing glucose absorption into cells, ultimately supporting glucose control and weight management.
Laura noted that when monitoring her blood glucose levels while eating normally for a few days, her blood glucose spike was much lower after taking berberine with the same lunch. Kirby agreed with the use of berberine for her patients as a tool to prevent blood glucose spikes, especially for diabetes patients who might need more support or who are insulin resistant.
On the topic of intermittent fasting, Kirby acknowledged its potential benefits while noting that research specifically focused on this for women’s health remains limited. While some individuals may thrive on intermittent fasting without experiencing glucose spikes, others may experience glucose spikes, leading to challenges in weight management. Kirby explained how, when a person wakes up in the morning, immediately their brain will start giving glucose as its main energy source.
When blood glucose starts to increase, and if eating has been delayed for too long, that can create a glucose spike and a drop soon after. This leads to your brain communicating with your adrenals to give the body cortisol to try and balance the body’s glucose levels.
However, if you are struggling with weight management, cortisol may store fat around the visceral area if that is something an individual is prone to already. This excess cortisol can also lead to energy drops, sugar cravings, hormonal issues, and mood changes. Kirby stressed the importance of maintaining a balanced diet including all food groups to ensure optimal nutrient intake when incorporating fasting into a diet routine.
Iron deficiency is widespread, particularly among women dealing with fatigue, brain fog, and concentration issues. Kirby noted that patients experiencing these symptoms may also have very small red blood cells- a significant sign of iron deficiency. Kirby explained that iron is vital for oxygen transportation to the brain, muscles, and organs. Iron deficiency can result from many factors such as poor diet, heavy menstrual cycles, or gastrointestinal problems, therefore, it is essential to address the underlying cause of iron loss before resorting to supplementation.
For the ‘perfect’ nutritional day, Kirby recommended a balanced diet consisting of three meals a day, with a focus on sufficient protein, fibre, vegetables, and healthy fats. Supplements such as magnesium, vitamin D, and B12 are crucial in managing stress, maintaining hormonal balance, and preventing deficiencies. Magnesium, in particular, is a standout supplement for Kirby due to its frequent depletion in those with stressful lifestyles.
In every cell in the body there is a vitamin D receptor. Vitamin D plays an essential role in hormone production, brain health and function, inflammation, glucose control, and immune health. Kirby stressed the need to maintain optimal vitamin D levels, especially in those with conditions like thyroid issues, endometriosis, or PCOS.
One of the core points Kirby emphasised was the importance of checking vitamin D (and other nutrients) levels every three months. This ensures proper dosage adjustments based on individual needs, reducing the risk of toxicity while maintaining balance. Regular assessments not only optimise supplementation, but Kirby also noted how it can provide motivation for individuals who can then clearly track nutrient levels and health improvements.
Laura stated how protein intake is often a hot topic, especially with many influencers on social media pushing high-protein diets. The general recommendation is to consume 0.8 grams of protein per kilogram of body weight daily, but for menopausal women, this can rise to 1.6 grams to support muscle health. Kirby noted how the focus should be on quality whole-food protein sources rather than protein shakes, as individual requirements vary depending on activity levels and nutritional needs.
Kirby discussed how examples of balanced protein meals for a 70 kg healthy individual would be two eggs and a quarter cup of cottage cheese for breakfast, a piece of fish for lunch, and a chicken breast for dinner, amounting to about 70 grams of protein in a day (don’t forget to include the other food groups too such as carbs and vegetables). Kirby noted how this would equate to about 21 grams of protein per meal.
Olive oil is known for its health benefits, particularly its antioxidant and vitamin E content. However, portion control is key due to its calorie density. Kirby suggested limiting olive oil intake to around two teaspoons per meal or using equivalent amounts of other healthy fats like avocado. This balance is essential for effective weight management, as more calories consumed by the body compared to calories burned may cause weight gain. Kirby explained how this can be managed with portion control by balancing your fats, protein, and fruits and vegetables for each meal.
Meal sequencing, which involves consuming fibre first, followed by protein and then carbohydrates, has scientific backing for better glucose control. However, Kirby discussed how this might not always be practical. Instead of rigid adherence to meal sequencing, she suggested focusing on balanced meals that include all macronutrients to support stable glucose levels and overall health.
Kirby advises that snacking is a personal choice that is appropriate depending on an individual’s needs. For those with glucose control issues or insulin resistance, pairing snacks like fruit and nuts or crackers with tuna can help stabilise blood glucose level spikes. If snacking fits within your overall caloric intake and helps maintain your energy, it can be a beneficial part of a balanced diet.
For those struggling with weight loss or experiencing afternoon energy dips, Kirby suggested ensuring that you are eating enough and focusing on balanced meals. Insufficient calorie intake often leads to cravings for sugar, particularly in the afternoon. Incorporating carbohydrates, healthy fats, and proteins in your meals can help sustain energy levels and prevent unwanted cravings.
For a natural energy boost, Kirby suggested incorporating a methylated (activated) vitamin B complex supplement into your routine, particularly if you have genetic variations that affect methylation. This type of B complex is more easily absorbed by the body and can help alleviate mid-afternoon slumps, making it a valuable addition to your supplementation strategy.
Sulforaphane, found abundantly in cruciferous vegetables such as broccoli and cauliflower, is a powerful compound for liver detoxification. This compound is particularly beneficial for individuals with oestrogen dominance, as it aids in breaking down excess oestrogen. While raw vegetables provide the highest levels of sulforaphane, supplementation can help ensure adequate intake, especially for those who may not consume enough cruciferous vegetables in their diet. Kirby suggested individuals supplement with sulforaphane in order to help with the breakdown and excretion of excess oestrogens.
Electrolytes are essential for hydration, especially for active individuals. They enhance water absorption in cells, contributing to overall hydration and energy levels. However, Kirby mentioned how those with conditions like high blood pressure should approach sodium intake cautiously. For most people, incorporating electrolytes into their daily routine can be beneficial- just remember to sip on them throughout the day rather than consume them all at once. Kirby explained how magnesium is great for rest, relaxation, and muscle recovery when an individual is active and exercising regularly.
Kirby explained that she teaches her clients how to eat, rather than putting them on a diet. She recommended that individuals should first learn how to eat and manage portion control, as well as eat enough to avoid cravings that could lead to weight gain. Kirby also mentioned how a lot of patients tend to over-supplement. In this way, it is important to test your levels instead of guessing them in order to improve nutrient levels accurately.
The key to successful nutrition and supplementation lies in balance, personalisation, and practicality. By testing your nutritional needs rather than guessing, focusing on whole foods, understanding the importance of balanced meals, and supplementing the nutrients that you need, you can significantly improve your energy levels and overall health. Remember to always consult with a healthcare practitioner before starting a new supplementation regime.
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