The Anti-Diet: Why Generic Health Advice Is Dead
Have you ever followed a friend’s ‘miracle diet’ only to feel worse instead of better? Or tried a supplement that worked wonders for someone else, but did nothing for you? That’s not failure – it’s biology.. Our bodies are as unique as our fingerprints, and what supports one person’s health might not work for another.
That’s why things like personalized nutrition and bio-individual health protocols are booming right now. It started with health testing brand Zoe, which analyses your blood sugar and blood fat responses to food, as well as the “good” and “bad” bugs that live in your gut, then offers a nutrition program to match your specific body. Its research has found that responses to blood fat varied by 103% and glucose by 68%, suggesting our bodies handle foods uniquely and thrive in different ways.
Extended research on our gut microbiome has also contributed to the growing popularity of bio-individual protocols. Since the 2010s, we’ve been learning that the key to our health lies in the diversity of bacteria that live in our guts – and that no two are the same. A famous study by Professor Tim Spector, an epidemiologist from King’s College London – who went on to found Zoe – found that even twins can have vastly different microbiomes, proving how unique they are.
‘Bio-individuality recognises that every human body is biochemically and genetically unique. It’s about tailoring interventions based on each person’s genetic profile, metabolic pathways, microbiome composition, environmental exposures, emotional health and lifestyle behaviours,’ explains Dr Vijay Murthy, functional medicine doctor & cofounder of Murthy Health.
Bio-individual testing and the gut:
For those interested in creating a unique programme for their health, the testing often begins with the gut, That’s largely because our guts are all so unique, highlighting the different ways we function.
‘The gut plays a huge role in maintaining the healthy function of the body and a lot of health conditions can be influenced by the gut,’ says nutritionist Marjolein Dutry van Haeften. Looking at what is going wrong or right there can give an idea about overall health, with research showing that changes in gut health can lead to changes in the brain, immunity, cardiovascular system and more.
‘Some gut tests, including stool tests, can highlight nutrient deficiencies, show how your body metabolises and detoxifies your hormones and help decide what kind of interventions are important to maintain long-term,” says van Haeften.“For example, some people struggle to produce antioxidants and would therefore be more affected by exposure to certain environments and would benefit from extra antioxidant support.”
Experts start with the gut because it’s malleable. ”It is something that we can influence with food quality, food choice, food timing as well as other lifestyle factors and supplements,’ adds van Haeften. Your gut microbiome can change within just three days – for better or worse – meaning anything you implement can make measurable and fast adaptations.
How to test your gut health
The main way to test your gut health is with stool analysis. Breath tests can also be used to test for small intestinal bacterial overgrowth (SIBO), says Dr Murthy. However, beware that not all tests on the market are rooted in robust science. The best thing to do is find a registered practitioner who works with evidence-based labs and testing companies.
Sometimes, you don’t need to know the exact layout of your gut to know what works either – looking at symptoms, such as bloating, gas and pain, can be what you need to figure out whether something supports your body or not.
How else to test your bio-individual health:
‘There are a wide array of biomarkers that are unique to us,’ says Dr Murthy. ‘Hormone rhythms (such as cortisol and melatonin), nutrient and mineral levels and genetic predispositions can all be investigated via tests.’
However, not all of our uniqueness has to be complex. Lifestyle data, such as sleep quality, heart rate variability and stress perception – all of which can be measured with fitness trackers or personal interpretation – can also tell us a lot about our health.
For instance, a low heart rate variability (the variance in time between heartbeats) could indicate something you did in the moments, days or weeks beforehand is stressing your body out – whether a type of workout, working late or drinking alcohol. Identifying that reading then means you can complete the jigsaw to see what habits impact you.
‘Other modifiable factors include what, when and how you eat, exercise frequency and intensity, how you spend your downtime, how much time you spend in nature, how much water you drink and when, and which supplements you are taking and why,’ says van Haeften.
As we’re all so unique, there’s no one-size-fits-all for your health. But identifying how your body works and thrives isn’t just a trendy frontier of health – it could change your wellness.
