The Secret Behind Controlling Holiday Cravings

Are you struggling to navigate the holiday season without derailing your health goals?

Many people feel powerless against holiday treats and end up overindulging, leading to guilt and regret.

But what if you could understand your genetic predisposition to certain foods and use that knowledge to make informed choices? This episode explores how nutrigenomics can transform your approach to holiday eating.

BY THE TIME YOU FINISH LISTENING, YOU'LL DISCOVER:

• How the Human Genome Project revolutionized our understanding of personalized nutrition
• Why your genetic makeup influences your cravings and response to certain foods
• How to use nutrigenomic insights to create a personalized holiday eating strategy

Get ready to enjoy the festive season without compromising your health!

Chapters

• 0:01 Nutrigenomics and Personalized Health
• 12:16 Navigating Nutrigenomics for Personal Health

Transcript

Dr. Tamar: 0:01

By understanding and applying what we learn in nutrigenomics, we can potentially change how we approach our diet and health.

Dr. Tamar: 0:09

We can personalize it, especially during times when those sugar cravings hit hard or we are really tempted during the holiday seasons.

Dr. Tamar: 0:18

If you want to break the mold of traditional pharmacy and healthcare, you are in the right place. Welcome to the Pivoting Pharmacy with Nutrogenomics podcast, part of the Pharmacy Podcast Network. Here's a little truth bomb. We're all unique, down to our DNA, so it's no wonder we react differently to the same medications, foods and environment. Here's a million dollar question how can you discover exactly what your body needs, which medication, what foods or supplements and which exercises are right for you? How can you manage chronic conditions like diabetes without more medications? How can you lose weight and keep it off? How do you tap into your genetic blueprint so you can stop surviving and start thriving in health and life? That is the question, and this podcast will give you the answer. I'm your host, dr Tamar, lawful doctor of pharmacy. Let's pivot into genomics and bring healthcare to higher levels.

Dr. Tamar: 1:23

Hi, friends, it's that magical time of the year again where we deck the halls, ring in the chair and let's be real. Face down those deliciously tempting holiday treats. Are you already feeling the pressure of each event getting ready for the holidays? Thanksgiving, christmas, hanukkah, wanda, all of it, with all the festive foods that challenge your healthy vibes? You're not alone in this high stakes season of sugar and spice. So many of us are out there trying to enjoy the season without the side of regret. You see, this seasonal battle isn't just you against the cookie tray, it's deeper, it's in your DNA. That's why we're shaking things up over the next three weeks with our Surviving Sugar Season series. Who said the holidays have to be a health hustle? They're supposed to be full of joy, not juggling guilt and cravings. Right, but here's the juicy part your genetic makeup, yes, your individual, nobody else like you. Blueprint is actually calling some of the shots.

Dr. Tamar: 2:26

Today we're kicking off our series with not just a brief intro to nutrigenomics, but also a nod to a monumental moment in science that makes this all possible the completion of the Human Genome Project. You see, back in 2003, scientists completed a project that was nothing short of revolutionary. They decoded the human genome, essentially mapping out all the DNA you've got and laying out the instructions your body uses to function. This isn't just science fiction, friend, it's real, it's spectacular. And thanks to this we have nutrigenomics, a field that's all about the intersection of your genes, your diet and how the two affect your overall health.

Dr. Tamar: 3:08

Have you ever questioned why you're drawn like a magnet to that dessert table, while your friend can happily bypass it without a second glance? Or why some can indulge in all the sugary goodness they want without a care in the world and others feel the effects after just one bite? That's when nutrigenomics comes into the spotlight. Here's the deal. Our DNA isn't just about whether we're rock and blue eyes or how tall we are. Our genes play a massive role in how our bodies handle the food we eat. Your genetic makeup can tell you if you're likely to have a sweet tooth, how you break down sugars and, yes, even how food choices can swing your mood. All this means is that by understanding and applying what we learn in nutrigenomics, we can potentially change how we approach our diet and health. We can personalize it, especially during times when those sugar cravings hit hard or we are really tempted during the holiday seasons. So let's embrace these insights and turn what we learn into power power to make informed, smart choices that align with our health goals and lifestyle, transforming our relationship with food from guilt-ridden to joyous.

Dr. Tamar: 4:23

So get ready to lean into this three-part series, because we're about to change the game on how you view, consume and enjoy food over the festive season and beyond. Let's get into it. Thanksgiving is in two weeks, christmas is next month. These festive occasions have sweet treats just about everywhere you go From work to school to the store, cookies, pies and cakes galore. Oh, I like how that sounds. It's as if, as my six-year-old would say, I made a rhyme From work to school to store cookies, pies, cakes galore. So we're surrounded by sweets, right?

Dr. Tamar: 5:00

Knowing your genetic predisposition can help you understand why you might feel compelled to eat them and even why you feel a certain way after eating those treats. And that's the first step in managing it. Awareness, you see, self-awareness is empowering because it allows you to make more informed decisions that can significantly impact your quality of life. For instance, if you've noticed that after indulging in a batch of chocolate chip cookies and those snowman-shaped sugar cookies on the side, you end up feeling swollen and bloated, it's not just about the immediate discomfort. With the awareness of how your genetics influence this response, you can look for patterns and gain insights into how different foods affect your body. Maybe it's gluten that's the culprit, or perhaps your body has a tough time regulating insulin after a sugar rush. By understanding these nuances, you can then create a personalized plan. For example, instead of reaching for the dessert tray as is, you may opt for alternatives that will satisfy your sweet tooth but don't trigger the same adverse effect, the same side effect of the bloating. Maybe those chocolate chip cookies can be made with almond flour and a sugar substitute that doesn't spike your blood sugar as much.

Dr. Tamar: 6:21

It's not just about restriction. It's about finding delightful alternatives that align with your genetic makeup. The same applies to exercise routines. Actually, perhaps you've learned through nutrigenomics that your body has a certain genetic variation that affects fat metabolism. With this knowledge, you could tailor your workout regimen to focus on activities that support your body's unique way of processing and burning fat, such as high-intensity interval training or endurance sports, depending on what you're genetically predisposed to respond to more effectively.

Dr. Tamar: 6:54

Awareness also means that you can practice proactive health management If you discover that you have a predisposition to conditions like type 2 diabetes. Knowing this can guide you to monitor your sugar intake closely, choose complex carbohydrates and engage in regular physical activity, effectively taking preventative action rather than waiting for symptoms to prompt that action. Ultimately, the goal is to move from reactive stance to a proactive one where you are in control. This journey of awareness not only helps you cope with a myriad of choices during the holiday season, but also teaches you how to select foods and lifestyle habits that contribute to long-term health and vitality. After all, the purpose of understanding your genetic blueprint isn't just to get through the holidays without feeling guilty. It's to lead a more balanced life, health conscious life that's personalized just for you beyond the holidays. And here's the thing each of us is unique, right. A one size fits all diet plan or a general health guideline might work well for some, but not for all. This is why personalized nutrition strategies based on personal genetic information are gaining momentum.

Dr. Tamar: 8:05

So, friend, if you're thinking, you know, dr Tamar, I've struggled with holiday weight gain and mood swings all my life. I'll deal with it, that's fine. This sentiment is shared by many who have come to accept these seasonal challenges as an unavoidable aspect of their lives, so I don't blame you for feeling that way. However, embracing this mindset means resigning yourself to a cycle of discomfort and guilt that can take a toll not just physically, but emotionally as well. The real question we need to ask is what if there was a way to break this cycle? What if you could not only understand the underlying causes of your struggles, but also learn how to navigate them effectively?

Dr. Tamar: 8:48

Unpacking the reasons behind holiday weight gain and mood swings can be a revelation. Often, we tend to generalize these issues as a result of overeating or the stress of the season, but the reality can be much more complex, rooted in how our bodies react to specific foods and the psychological impacts of our diets. And this is where the power of nutrigenomics shines, offering insights into how your unique genetic makeup interacts with the foods you eat. Imagine discovering that your body has a slow metabolism rate due to your genetics, making it harder for you to process fats and sugars efficiently. This knowledge could transform your approach to holiday feasting, guiding you towards foods that your body can manage better, thus reducing the likelihood of weight gain. Similarly, fluctuations in mood might not just be the result of holiday stress, but could be exacerbated by how your body processes certain nutrients. For instance, a predisposition to vitamin deficiencies can significantly affect mood regulation, leading to feelings of depression or anxiety. Affect mood regulation, lead into feelings of depression or anxiety. So you understand this, you're informed, you make different dietary choices, which push you towards nutrient-rich foods or supplements that boost your mental well-being. So you handle the holidays much better.

Dr. Tamar: 10:12

By grappling with the root causes of your seasonal struggles, you equip yourself with the knowledge to make smarter, more personalized choices, and this doesn't mean cutting out all your holiday favorites, but integrating them in a way that honors your body's needs. It's about finding balance and making modifications that allow you to indulge without the subsequent guilt or physical discomfort. Moreover, it's an invitation to transform your relationship with food from one restriction and punishment to one of joy and nourishment. You start to see food not as an enemy, but as a source of pleasure and wellness, with the power to enhance your mood and energy levels rather than deplete them. This shift in perspective, empowered by understanding the why behind the body's reactions, doesn't just make for a happier holiday season. It charts the path for a more harmonious, health-centric lifestyle. Year-round, you move from merely surviving the holidays to thriving in them, enjoying every bite and moment with the confidence that you're doing the best for your body and mind. This, my friend, is the beauty of embracing nutrigenomics. It's not just about navigating the holiday season. It's about transforming your entire approach to health and well-being, leading a life where you feel truly great inside and out.

Dr. Tamar: 11:36

So how can you get started? I warmly invite you to join me for a Revive and Thrive consultation. During this conversation, we'll focus on your overreaching health aspirations and explore how nutrigenomic testing might align with them. Friend, it's time to reclaim your health, take control of your goals and crush them, and it all starts with understanding the underlying factors, the root causes of your health challenges, and then addressing them in a way that aligns with your genetic blueprint, working with your genes instead of working against them. This can set you up for a future where your health obstacles turn into wellness opportunities.

Dr. Tamar: 12:16

So you know we've covered a lot today, but I want you to walk away with these three points. One, nutrigenomics, is the study of how your genes affect your response to foods, and you can use it to make mindful choices around sweet treats, food in general, and then find alternatives that satisfy and support your health. It's also beneficial for helping you determine type of supplements you might need, as well as type of exercises and weight and best activities to manage stress. Second, embrace the power of self-awareness this holiday season by exploring how your genes influence food cravings and your mood. And last, consider a personalized revive and thrive consultation as a meaningful step towards understanding your body's unique needs and reaching your health goals. Friend, thank you for joining me today.

Dr. Tamar: 13:08

If you love what you learned, leave a five-star review sharing what stood out to you the most. Share this episode with someone you feel could benefit from some personal insights into their health. Next week is part two of the Surviving Sugar Season series. We're going to look into using genetic information to craft your personalized holiday survival guide, including tweaking recipes and planning parties with your genetics in mind. We're actually going to give you specifics on what you can eat based on your genetic profile. So talk to you next Friday. Until then, always remember to raise the script on health, because together we can bring healthcare to higher levels. You.