The term “ personalized nutrition ” is currently still quite unknown, but it could shake the world of nutrition even further in the future. We even say that the future belongs to personalized nutrition, because every body is unique and has unique needs – nutrition concepts provide orientation, but in the end the body, genetics, the environment, even everyday life and budget have a role to play.
Reason enough that we would like to introduce you to the advantages and disadvantages of personalized nutrition . It is really exciting to delve deeper, as this type of diet differs from classic concepts such as the paleo diet , the ketogenic diet or low carb. We think these concepts are very useful and important – but not for the whole truth.
Personalized nutrition is more about people and their individual requirements than common forms of nutrition that tend to have very general recommendations.
But you will also see that personalized nutrition is basically nothing new and that many people (sick people as well as competitive athletes) benefit from it.
At the end you will find out whether it is worthwhile to start personalized nutrition yourself. So be curious!
Personalized nutrition is a diet that is adapted to the individual needs of each person. Based on existing information on genetics, nutritional status and everyday behavior , tailor-made recommendations are derived in order to achieve the best possible nutritional status.
The aim of personalized nutrition is to increase health, performance and well-being to an optimum.
It is based on various data and information obtained from
- Blood tests,
- Genetic testing and
can be won.
The following also flow into the respective individual diet:
- Genetic characteristics
- Pre-existing illness
- Health objectives
- Everyday life and routines
- Expenditure of time
- individual preferences and aversions
I find the diet so exciting because it gives fascinating insights into your own biology , can be perfectly coordinated and thus opens up new possibilities to improve your own performance.
Personalized nutrition – actually nothing new
You can be sure that the term personalized nutrition will be misused even more in the future by the marketing of various providers.
But if you take a closer look at the concept, you will see that this form of nutrition is not necessarily new. Thanks to technological advances, we now only have more test options and can take a closer look at our biology.
I would like to use a few examples to show you how personalized nutrition works and why it already works for many people and is part of everyday life:
Example 1: diabetic
Diabetes is a metabolic disease that causes an imbalance in the breakdown of sugar in our blood. As a result, diabetics have to monitor their blood sugar levels again and again and take appropriate corrective action.
Based on the measured values, they have the short-term opportunity to supply insulin and, in the long term, to achieve a constant level through appropriate nutrition, for example by consuming foods with a low glycemic index . (The glycemic index is a measure of the effect a carbohydrate-containing food has on blood sugar levels.)
Diabetics can therefore lead a relatively normal life thanks to the possibility of personalized nutrition.
Example 2: autoimmune patients
There are clinical pictures that can be exacerbated by certain foods. Autoimmune diseases such as multiple sclerosis, Chron’s disease or Hashimoto’s are inflammatory diseases in which the immune system is misdirected and attacks the own body.
These diseases are triggered, for example, by highly processed foods that are rich in sugar, trans fats or preservatives, as well as nutrient deficiencies , intestinal problems and stress .
Celiac disease, for example, is an autoimmune disease that is characterized by a strong reaction to gluten . In this case, those affected also have to resort to a form of personalized nutrition and avoid foods with gluten (mainly cereals such as wheat, spelled, rye).
For many autoimmune diseases, a certain diet or expression has proven to be particularly effective. While it is strictly gluten-free for celiac disease, rheumatoid arthritis sufferers benefit from a vegan diet high in omega 3 fatty acids , multiple sclerosis sufferers from a ketogenic diet and systemic autoimmune patients from the Paleo Autoimmune Protocol.
Example 3: competitive athlete
In order to raise their performance to a high level , competitive athletes make use of many forms of personalized nutrition. To do this, they use blood tests, calorie or nutritional value calculators and questionnaires, among other things.
A good example is the current world footballer Robert Lewandowski, whose wife strictly takes care of his diet. He uses blood tests to monitor his blood values and adjust them accordingly. That is absolutely correct, because due to the high physical strain he is exposed to, he is dependent on good nutrients.
He then replenishes the blood values with nutrient-rich foods and supplements. It is also known, among other things, that his wife regularly prepares bone broth for him . His overwhelming success proves the method right!
Other examples are the top athletes Novac Dokovic and Tom Brady, who say they practice strict clean eating .
Advantages and disadvantages of personalized nutrition
So that you can get a clear picture of personalized nutrition, I have summarized the most important advantages and disadvantages for you:
- Diet recommendations tailored to you
- higher “fit” due to precise data
- more motivation to eat healthily
- Eliminate deficits (e.g. nutritional deficiencies) in a targeted manner
- higher probability of success
- Savings because dietary supplements are used in a targeted manner
- Initiative necessary
- Test costs are not covered
- Risk of over-optimizing one’s own diet
How can you personalize your diet?
There are several ways you can personalize your diet. DNA tests and microbiome tests are currently being highlighted, but there are other options that you can use for yourself.
1) blood test
A blood test will help you look inside your veins. Your blood count gives you a good insight into how your nutrients and blood components are doing and what your body is missing: blood cells, vitamins , minerals or amino acids. Chronic inflammations or infections can also often be read out.
Using certain reference values, you can now approach your optimum. Affected people often feel positive changes quickly. Anyone who suffers from a vitamin D deficiency for a long time is entering a new world when the vitamin D value returns to the normal range.
Tip: The Lykon myHealth & Fitness * (save 15% with the code GESUND15) is a blood test to take at home with which you can test a variety of vitamins, minerals and fatty acids .
2) genetic testing
DNA tests with which we can test our genetic prerequisites are relatively new. Our genes encode various characteristics that determine how we react to food and which eating habits are good for us.
Since we all have very different family trees and genetic characteristics, it also explains why person A is more successful with a diet than person B. The type of diet simply fits better with their metabolism.
( Example from us : Martin A. did a genetic test and saw that he can get along well with a low-carb diet, but tends to have high cholesterol. I, on the other hand, get along very well with a high-carb diet and should but pay special attention to omega 3 fatty acids).
Genetic testing is relatively new and promising. Some DNA tests look at certain variations in your genes called single nucleotide polymorphisms (SNPs). Due to the different characteristics, conclusions can be drawn about your possible form of nutrition. For example, you will find out whether you are more likely to metabolize carbohydrates, fats and / or proteins better and how you can better achieve your goals (losing weight, building muscle).
Tip: The Berlin provider Lykon specializes in personalized nutrition and also has a suitable test here. The Lykon myDNA Slim Test * shows you, based on your genes, which form of nutrition is best for you (save 15% with the code GESUND15).
3) bowel test
Another great adjustment screw for health is our intestines. This is home to thousands of bacterial strains , the characteristics of which are different for each of us.
Our microbiome determines our performance, mood or our immune system.
Therefore, a closer look into the interior of our intestines can provide helpful information with which we can find a suitable intestinal-friendly diet .
There are very different intestinal tests for this: microbiome tests, parasite tests or food intolerance tests.
Example: It is relatively common for people to be sensitive to certain foods . Food intolerance occurs in up to 80% of the population. Lactose intolerance, fructose intolerance or problems with individual foods such as wheat, eggs, meat or soy are relatively well known.
Tip: The Lykon myNutrition100 * tests almost 100 foods for your tolerance. This allows you to expose food that may lead to problems such as tiredness, diarrhea , stomach pain, headaches or skin problems (save 15% with the code HEALTHY15).
Experience: does personalized nutrition really have that great potential?
I have been using many of the options presented to personalize my own diet for over five years . Due to some physical complaints such as neurodermatitis, frequent tiredness and listlessness, I was forced to deal with my diet.
Blood tests , for example, helped me to uncover my vitamin D and zinc deficiency, two risk factors for my atopic dermatitis outbreaks and – no wonder – for tiredness and listlessness.
Through food intolerance tests, I was able to find out that I am sensitive to casein, eggs, and certain types of nuts. This helps me prevent digestive problems and keep my energy level high.
Blood sugar measurements have shown me that I tend to have hypoglycaemia more often at night and thus my deep sleep is disturbed. I was able to solve the problem well with a small evening snack. The effect in the form of more energy during the day is great!
Of course, I have also adapted my diet to myself through appropriate self- observation. My well-being and my athletic performance show me, for example, that I am more likely to get by on a low-carbohydrate diet.
If I bring all this information together, I have a good picture of a diet that is right for me with relatively simple means and I know within which framework I should move 80%.
Why 80%? Because too much perfection isn’t natural either. Our body also needs and tolerates deviations. After all, I want to have an ice cream or a pizza someday.
Other aspects of personalized nutrition
Using modern science and technology, we can “look inside” our body and use genetics, microbiome and blood values to find out how our health is currently doing – and what adjustments we can make to perfectly support our body.
But since personalized nutrition has other aspects, I would like to briefly point out these. Unfortunately, I cannot explain them in detail, that would go beyond the scope of this here. But these aspects are also important to set up the individual diet:
- Budget : What is your budget for your diet, supplements, exercise, and measurements? ( I’ll also go into that in this post )
- Everyday life : What is your everyday life like? What are your fixed routines? How and where do you work, in which environment?
- Sport : How much sport do you do and which one? Do you have an increased need for proteins for muscle building, carbohydrates for high-intensity ball sports, or healthy fats for the cold adaptation when rowing?
- Time : How much time can / would you like to take for your diet?
- Cooking : Do you have the capacity to always cook yourself and control your diet yourself, or do you eat out a lot?
- Previous illnesses : Do you have specific requirements or foods / nutrients that are particularly important due to previous illnesses, medication or other characteristics?
- Stress : How much stress do you experience in everyday life – does this increase your need for certain nutrients (e.g. omega 3, magnesium , vitamin B )?
- Preferences and aversions : Do you like superfoods such as wild herbs , flaxseed , beef liver, chlorella , medicinal mushrooms? Or do you give it a wide berth?
- Environment : Do you only feed yourself or a whole family? How much does it support or hinder you in realizing your health goals?
These are among the most important and they have a strong influence on your decisions about your personalized diet – we will go into this in our other posts.
Your premium start in personalized nutrition: Lykon 360 degree check-up
Are you interested in delving deeper into your own biology and finding your way into personalized nutrition?
We have a very good and professional partnership with the Berlin provider Lykon . This offers scientifically based blood and DNA tests for the home, with which you can decipher your blood values and genetics in order to take your health to a new level.
Based on your values, Lykon helps you to find the right type of nutrition and gives you recommendations and nutrition plans tailored to you – an all-round carefree package.
With the code GESUND15, our readers save an additional 15% on all tests.
You can find the mentioned tests from this article here:
- MyHealth & Fitness Premium * : measures 19 important blood values (vitamins, minerals, fats)
- myDNA Slim *: measures your genetic tendency to lose weight
- myNutrition100 * : measures your intolerance to the 100 most common foods
Tip: the 360 degree package
Would you like a 360 degree view of your body? Then Lykon offers an unbeatable package from the three tests mentioned above with the 360 ° Trio Bundle * . Instead of the total value of € 577.00, the price is currently reduced to € 459.00.
And with our code GESUND15 the price is reduced by a further 15% to € 390.15.
Why should you continue to struggle with different nutritional concepts when you can instead gain an insight into your very personal diet ?
Take a look at the test right here:
Conclusion: Personalized nutrition is a success model
As you can see, personalized nutrition isn’t necessarily new. However, it should be emphasized that so far we have hardly had the opportunity to access it ourselves. With the advancement of technology, we are now able to carry out self-tests and control our diet more precisely than ever.
I am sure that there will be more opportunities in the future. But personalized nutrition already offers great potential!