The principles of Adaptation are simple:

1. The right dose of stress

2. The right dose of rest

3. Create the conditions for adaptation to occur.

For example, if you want to strengthen a muscle, you need stress in the form of resistance training to stimulate an adaptive response, followed by the appropriate amount of recovery, before the next stimulus is applied. In addition, you need to nourish yourself with adequate protein, water, etc. (the conditions) to enhance protein synthesis.

So far, in the this series on building adaptive capacity, we’ve discussed how mental fitness and sleep impact the adaptive process, and today I’m going to introduce the role that nutrition plays in creating the conditions for adapation.

Now, nothing in the human body occurs in isolation, so food is a stress, but let’s not get too legalistic (this is for the science nerds out there like me).

I’m not here to espouse a specific diet plan (i.e., paleo, keto, carnivore, Mediterranean, etc.) but I want to highlight some key principles for nourishing your body that will create the conditions for adaptation.

Whole Foods vs Ultra Process Foods

Now that we've covered the basic principles of adaptation, let's dive into the role that nutrition plays in creating the conditions for optimal health and resilience. And when it comes to nourishing your body, the type and quality of foods you consume can make a world of difference.

Recent studies have shown that consuming high quantities of ultra-processed foods — those industrially manufactured formulations loaded with additives and lacking in whole food ingredients — can significantly increase your risk of chronic diseases like cancer and cardiovascular disease.

A large prospective study found that for every 10% increase in ultra-processed food consumption, overall cancer risk increased by 2%, ovarian cancer risk jumped by 19%, and mortality from breast and ovarian cancers skyrocketed by 16% and 30% respectively.

The mechanisms?

Ultra-processed foods tend to be nutrient-poor, calorie-dense, and full of controversial additives and contaminants. They can promote weight gain, inflammation, dysregulated blood sugar and lipids, and even alter your gut microbiome — all key factors in the development of chronic disease.

On the flip side, prioritizing minimally processed whole foods — think fruits, veggies, whole grains, legumes, and quality proteins — can provide your body with the nutrients it needs to thrive and adapt to life's stressors. These foods work synergistically to support optimal functioning of all your body's systems.

Here’s where it gets nuts…

Plant-based diets are all the rage, and yes, eating more plants is a good idea.

BUT, a new research study using data from over 115,000 people from UK Biobank found that eating more plant-based foods might only improve heart health if those foods are mostly unprocessed or minimally processed. However, consuming a lot of ultra-processed plant-based foods could actually be bad for your heart.

This large prospective cohort study examined the associations between the consumption of plant-sourced foods, considering the degree of food processing, and the risk of cardiovascular disease (CVD) incidence and mortality. The study categorized foods into plant-sourced or animal-sourced, and further classified them as ultra-processed foods (UPF) or non-UPF using the NOVA food classification system.

Key Findings:

• A 10% increase in the dietary contribution of plant-sourced non-UPF was associated with a 7% lower risk of incident CVD and a 13% lower risk of CVD mortality.

• Conversely, a 10% increase in the dietary contribution of plant-sourced UPF was associated with a 5% higher risk of incident CVD and a 12% higher risk of CVD mortality.

• Replacing 10% of plant-sourced UPF with plant-sourced non-UPF was associated with a 7% lower risk of CVD incidence and a 15% lower risk of CVD mortality.

So while I'm not here to preach any one specific diet, the evidence is clear: opting for whole foods over ultra-processed junk is a key principle in nourishing your body and creating the conditions for lifelong health and adaptation.

Practical Tips:

To prevent disease and improve stress resilience, here are some practical nutrition tips:

Eat a Balanced Diet

• Fruits and Vegetables: Aim for at least 5 servings daily, focusing on a variety of colors to ensure a broad intake of vitamins, minerals, and antioxidants.

• Fiber: Consume at least 25g of fiber each day to reduce the risk of chronic disease and promote overall health. My favorite sources include potatoes with the skin, avocados, vegetables like broccoli, carrots, and brussels sprouts, and oats.

• Protein: Incorporate protein sources like poultry, fish, beans, and lentils.

• “Healthy Fats”: Include sources of healthy fats like nuts, seeds, avocado, and olive oil.

Hydrate Adequately

• Drink Plenty of Water: Aim for at least 810 cups (64 ounces) of water daily, or if you want to be more precise 30 - 40ml/kg of bodyweight.

• Limit Sugary Drinks: Don’t drink your calories!

Eat for Stress

• Omega-3 Rich Foods: Include omega-3 rich foods like salmon, walnuts, and chia seeds to support mental health.

• B Vitamins: Ensure adequate intake of B vitamins through foods like leafy greens, beans, and whole grains.

• Magnesium and Potassium: Include magnesium-rich foods like dark leafy greens and potassium-rich foods like bananas and sweet potatoes.

Resistance Training or Aerobic Exercise to Improve Sleep? (link)

11 Rules for Critical Thinking (link)

Expectations vs Standards (link)

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