Essentials

No.1: Refined starches
For many years, sugar has been considered the villain. However, the silent assassins are refined starches. These include tapioca flour, corn flour, rice flour, modified corn starch and maltodextrin.

Refined starches raise blood sugar levels faster than sugar due to their higher glycemic index.

To metabolize refined starch into energy, the body needs certain nutrients, especially vitamin B1, thiamine. Vitamin B1 is not stored in large quantities within the body; therefore, the consumption of refined starches can quickly lead to a deficiency.

Benefits of Vitamin B1:

  • Increases stress resilience
  • Strengthens the immune system
  • Calms the autonomic nervous system (so important!)
  • Supports cognitive health
  • Helps regulate blood sugar levels

Symptoms of Vitamin B1 Deficiency:

  • Fatigue
  • Bloating, constipation
  • Nausea (Pregnant women are more susceptible to a B1 deficiency. One of the primary symptoms they may experience in pregnancy is nausea.)
  • Stress, nervous tension
  • Insomnia
  • Frequent mood swings
  • Anxiety, depression

A significant amount of the refined starch metabolized into glucose cannot be used as energy; instead, it is converted into lactic acid. This process reduces oxygen levels in the body and increases its acidity, which can lead to many problems. Alcohol and caffeine can also contribute to a vitamin B1 deficiency.

Meat, salmon, macadamia nuts, flaxseeds and sunflower seeds are good sources of vitamin B1 and supplementing vitamin B1 in the form Benfotiamine can be effective. It is advisable to avoid refined grains fortified with synthetic B vitamins.

Another nutrient that is often deficient when consuming refined starches is magnesium. Magnesium is essential for the function of vitamin B1 and vitamin D. Without sufficient levels of magnesium, these vitamins cannot work properly.

Benefits of Magnesium:

  • Decreases stress
  • Helps reduce inflammation
  • Supports healthy blood sugar levels
  • Regulates calcium levels and prevents kidney stones

Symptoms of Magnesium Deficiency:

  • Insulin resistance
  • High cortisol
  • Depression, anxiety
  • Insomnia
  • Fatigue

There are many forms of magnesium. The most absorbable form is magnesium glycinate, which promotes relaxation and calms the nervous system. Magnesium threonate is notably effective for brain health due to its ability to cross the blood-brain barrier more efficiently, enhancing magnesium levels in the brain.

No.2: Methylation

Methylation is a biochemical process that adds a methyl group to molecules, activating them for various functions in the body.

Folate is essential for the body and serves a vital component in many functions such as DNA synthesis and repair, modifying proteins, neural tube development in the fetus. However, the most common gene mutation in the world is MTHFR, which stands for methylene tetrahydrofolate reductase. Approximately 44% of the population has this gene mutation and it is very prevalent in women.

The MTHFR gene instructs the body to produce the MTHFR protein, which helps process folate (from vegetables) or folic acid into the active form methyl folate for absorption. Folic acid is a synthetic chemical created in laboratories and does not occur naturally on Earth. When folic acid is ingested, it must be converted by the body into methyl folate before it can be used. If a person cannot make this conversion due to the genetic mutation, they may experience a deficiency. This deficiency can contribute to various common health issues like fatigue, weakness, irritability and depression.