With Nutrition It’s the Pattern That Matters Most
We’ve written quite a few articles about the importance of individual nutrients — like increasing your fiber, getting enough protein, or making swaps for more nutrient-dense options. And all of those things do matter. But let’s zoom out for a second.
Because more than any one nutrient, food, or trendy protocol, what really moves the needle in nutrition is this: your overall dietary pattern.
That’s the key word — pattern.
How do you eat most of the time? What do your meals look like across a week, a month, a year? Are you consistently making choices that support your energy, digestion, and long-term health? That’s your pattern. And that is where the real magic lies.
We’ve worked with a wide range of people looking to lose weight, improve blood markers, get a handle on gut issues, and just feel better overall. And understandably, many come in looking for the “one thing” — the one food to cut out, the one nutrient to add in. Sometimes it’s gluten, sometimes it’s sugar, sometimes it’s a superfood.
But the truth is, focusing too narrowly on one piece often misses the bigger picture.
Yes, some people do benefit from specific exclusions (shoutout to the low-FODMAP diet when navigating IBS — we see you). Of course, exclusion do help some people but that can vary greatly by individual even in the case of the FODMAP diet, which is why that isn’t even set in stone as far as exclusionary rules. And yes, of course , certain additions like more protein or fiber can make a big impact. But rarely is any one thing the fix. The fix is usually a shift in pattern.
So what does that pattern usually include?
Less highly processed, hyper-palatable foods
More whole, nutrient-dense foods — the kind you’d recognize in their original form
Increased protein to support general health and metabolism, satiety, and muscle maintenance or building
Higher fiber intake (for those who tolerate it) to support digestion, satiety, and blood sugar regulation
Swapping out refined carbs for more whole food sources when appropriate
Eating consistently, not perfectly (see our 80/20 rule article)
Quick 3 reasons why again in summary?
1. Consistency Beats Perfection
Eating a nutrient-dense, balanced diet most of the time has a bigger impact than stressing over whether one food is “good” or “bad.” Your overall eating habits shape your long-term health.
2. Nutrients Work Together
A healthy dietary pattern ensures you’re getting a broad spectrum of nutrients. For example, a Mediterranean-style diet isn’t just about olive oil or fish — it’s the synergy of veggies, legumes, nuts, whole grains, healthy fats, and animal products.
3. Behavioral Sustainability
Focusing on a dietary pattern (vs. strict rules) allows for flexibility, enjoyment, and cultural relevance, which makes it easier to stick to over time — a huge win for both physical and mental health (and pizza nights)
It’s not flashy, but it’s foundational. These dietary patterns have been linked to improvements in metabolic health, body composition, inflammation, energy levels, even cognitive function. And they tend to work whether you're managing blood sugar, recovering from or managing gut issues, or just trying to feel a little more like yourself.
So before you overhaul your pantry or dive into a new restrictive diet, ask yourself:
What’s the pattern here?
And is it one you can stick with — not for a week, but over time?
Because that’s where real, lasting change starts.
If you’re working on your own creating your own sustainable pattern and have questions, don’t hesitate to reach out — we’re always here to help you connect the dots.
A Few Announcements:
Health Spots Coaching Opening Soon- We guide clients through this process all the time, helping them navigate real-world nutrition in a way that feels balanced, not restrictive. Reach out to us and let us know how we can help you.
Fun run — Thanks to everyone that came out and gave it during the 5K up in Annadel! More to come…
Jess is Back! – Woot woot! Italy was a blast but she’s back and ready to rock and roll.
Marcin has been booked almost solid on the 2 days a week he is with us currently (Friday and Saturday). If you are having any specific targeted issues with nagging aches or pains, chronic pain or perhaps something more specific; he is masterful at getting resolve. Sign up with him here.