Last week, I suggested simple daily practices around sleep, hydration, and movement to help you feel your best in 2025. In this article, I’m suggesting three nutrition tips and three supplements that have benefited many of my patients. All of these practices in combination and in consultation with your doctor can help further improve sleep, energy, and overall resilience.
Nutrition Tips:
Switch Your Snack Time
Eat your snack(s) early in the day. We know from research that people who snack after 9 PM have higher blood sugar levels, and higher body fat percentages than those who have their snack earlier in the day. To support overall body metrics, including an improved muscle-to-fat ratio and sleep quality, stop eating 3 hours before bedtime. Digestion requires a LOT of energy, so by allowing an adequate buffer between eating and sleeping, the body will be able to better support sleep.
Choose Whole Food Carbohydrates
Swap out refined carbohydrates for whole-food based carbohydrates such as fruit, white or sweet potato, quinoa or wild rice. Carbohydrates are an important nutrient–we just need to eat the optimal form. Refined carbohydrates have had most nutrients (like fiber, vitamins and minerals) stripped away during processing. Consuming a diet rich in refined carbs can negatively affect metabolic, heart, brain and mental health. Let’s face it, refined carbs are everywhere, so it can feel impossible to remove every single one of them. To simplify what this means in practice, I suggest skipping sugar and flour-based foods. And here are some additional ideas: choose wild rice instead of white rice, legume-based pasta (made with chickpea or lentil) in place of traditional wheat flour pasta, and nuts instead of chips.
Eat Enough Protein
Protein gives our bodies the amino acids needed to repair tissues, create hormones, keep cravings at bay and build muscle, among other things. Aim for at least 30 grams of animal based protein per meal if you’re eating 3 meals a day. (Specifically, aim for 0.75 – 1g of animal protein per pound of desired body weight per day.) What does this look like? A 4-5 ounce serving of chicken, beef, pork, or lamb contains about 30 grams of protein (leaner meats have more protein per serving), as does 1 ½ cups of cottage cheese or unsweetened Greek yogurt. One large egg has about 6 grams of protein. Ideally, aim for animal-based proteins because they have a complete amino acid profile, meaning that they have all 22 amino acids our bodies need. Plant proteins do not have the full complement of aminos, and while you can combine plant-based foods to get a complete amino acid profile, you have to eat a whole lot more of them. For example, to get the same amino acid profile from plant-based foods as you’d get from a single chicken breast, you’d need to eat 6 cups of rice and beans. But, if you’re not an omnivore, speak with your doctor about how to modify or supplement your diet to get the protein you need.
Supplements:
Supplements can provide a helpful boost, even after we’ve dialed in our sleep, hydration, exercise, and nutrition. It is important to consult with your doctor before starting any supplements. The following three supplements are ones that I have found benefit many patients.
Vitamin D
It may surprise you to know that 9 out of 10 people are deficient in vitamin D. For optimal energy sleep, magnesium and calcium absorption, brain benefits/cognition and immune system function, vitamin D levels should generally be between 50-80. If a person is going to supplement with vitamin D, they need to have their levels checked after 3 months of use to ensure good absorption and maintenance in the ideal range. Dosing varies depending on the individual, but to absorb vitamin D, it’s best to take it with a meal or snack that contains some fat.
Magnesium
Magnesium is the most widely used mineral in the human body, and it is the most commonly found mineral deficiency in humans. Magnesium comes in many forms and each has different and nuanced benefits. Magnesium glycinate is generally a great form to use. It’s highly absorbable, doesn’t have side effects (such as loose bowels) and it can be taken at bedtime for more restful sleep. Again, it’s important to consult with your doctor on the specifics of supplementation since there are a number of considerations, including for example if you take thyroid medication, as this will impact when you should take magnesium, as well as other minerals.
L-theanine
L-theanine is an amino acid derived from green tea leaves, and it is also found in some mushrooms. It’s great for calming the nervous system and promoting relaxation. If you’re edgy, having racing thoughts or have a lot going on, l-theanine could be helpful. You can take it at bedtime to quiet the mind and some people even find it beneficial during the day. For safe supplementation, be sure to consult with your doctor, especially if you take any medications like benzodiazepines that promote the production of GABA.
If you’d like to discuss any of these habits or other health concerns, please give GetzWell a call. I would love to help support you in making your health a priority in 2025. I look forward to meeting you!
Dr. Nina Campagna