Nutritional Guidance Hub

Natural Rhythms of the Body

• Recovery: Typically occurs during deep sleep (10 PM - 2 AM) when the body regenerates cells and tissues.

• Creativity Peaks: Early mornings (4-8 AM) and mid-afternoon (2-4 PM) are when brain activity related to creativity is highest.

• Blood Formation: Best supported during rest periods, particularly mid-evening (6-8 PM), when the body is absorbing nutrients.

Digestive Power and Timing

• High Digestive Power: Between 10 am and 2 pm, the body’s ability to digest food is at its peak, so heavier meals are better during this window.

• Low Digestive Power: Late evening and night. Avoid heavy meals post-8 pm, as the digestive system slows down.

Body Detoxification

• Natural Detox: Your liver, kidneys, and skin naturally detoxify your body. Foods rich in antioxidants, like green tea, lemon water, leafy greens, and fiber, can support detoxification.

• Detox Day: Focus on consuming water, herbal teas, fresh fruits, vegetables, and whole grains. Avoid processed foods and sugar.

Daily Micro and Macro Nutrient Requirements

• Macros: Carbohydrates (45-65% of total calories), Proteins (10-35%), and Fats (20-35%) are essential for energy, muscle repair, and cell function.

• Micros: Vitamins (A, C, D, E, K, B-complex), Minerals (calcium, magnesium, zinc, iron, selenium) are vital for metabolic processes, immune function, and overall health. For example, Vitamin D helps with calcium absorption for bone health, while Vitamin C aids in immune defense.

Role of Nutrients in the Body

• Carbohydrates: Provide energy for brain and muscles.

• Proteins: Build and repair tissues, enzymes, and hormones.

• Fats: Essential for cell structure, hormone production, and energy storage.

• Vitamins and Minerals: Support immunity, bone health, skin repair, and muscle function.

Deficiency and Efficiency

• Deficiencies:

  • Vitamin D: Weak bones, fatigue, immune issues.

  • Iron: Anemia, fatigue, weakened immunity.

  • Vitamin A: Vision problems, skin issues.

• Efficiency: Optimal nutrient intake ensures efficient body function, growth, and recovery.

Nutrients for Skin and Hair

• Skin: Vitamin E, C, A, and omega-3 fatty acids support skin elasticity, hydration, and healing.

• Hair: Biotin, Zinc, Iron, Vitamin D, and Protein promote hair growth and strength.

• Morning: Focus on proteins and complex carbs (e.g., oats, eggs) for sustained energy.

• Afternoon: Balanced meals with proteins, carbs, and fats.

• Evening: Lighter meals, avoid high-fat, fried foods.

• For Maximum Absorption: Pair fat-soluble vitamins (A, D, E, K) with healthy fats, and consume iron-rich foods with Vitamin C to boost absorption.

Best Times to Eat for Maximum Absorption

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