You may have heard the phrase “holistic nutrition” or “holistic wellness” and wondered what the heck it means? There are so many descriptive terms in the wellness world, it’s hard to know what is meaningful and what is simply noise. My opinion- it’s mostly just noise, the only one who truly knows what you need and what serves you is you, the rest is just designed to draw attention to the latest marketing trend. Ahem, let’s get on to the topic at hand- what does “holistic” mean?
According to the Oxford Dictionary, “holistic” is defined as “characterized by the belief that the parts of something are intimately interconnected and explicable only by reference to the whole.” In terms of health and nutrition, this means looking at the entire person—their physical, mental, emotional, and spiritual well-being—rather than just focusing on isolated symptoms or parts.
The National Center for Complementary and Integrative Health (NCCIH) describes holistic approaches as those that “consider the whole person, including physical, mental, emotional, and spiritual aspects” (NCCIH, 2021). This comprehensive perspective recognizes that all these aspects of a person are interconnected and influence overall health.
All that to say that nothing exists independently, even nutrition. The idea of holistic wellness is why I have multiple credentials in what appears to be so many random avenues. What actually happens is that I get really deep into a subject and discover that there are complementary avenues that can make it more whole, so I go off on a learning journey and end up with another certification. (There should be a support group for virgos).
This benefits you, my loyal readers, because I like to share what I know.
Let’s take nutrition. In the way-back, I went to school and learned all the things about the science of nutrition. After spending about two minutes in my first clinical job in the ICU I learned pretty quickly that my patients needed to change their behavior. Otherwise they ended up right back in the hospital. So off I went and learned about behavior change and how to support my clients in applying that to their nutrition goals. Want to stay out of the ICU? Figure out how to stop going to Wendy’s on your way home from dialysis. Awesomesauce, now I’m a health coach too. But in the way of all good type A- RDN’s I wondered how to keep people from ending up sick in the first place. Enter yoga and mindfulness.
To truly have balanced nutrition you need to understand your body. The science is only the science in a lab, out in the wild it’s really up to each of us to take that science with a grain of salt (yup, intentional pun) and learn how to apply the science to every day life. That’s what they call “mindfulness” and yoga is the place to practice it. Eight months later and about 400 yoga classes I’m fully in tune with how to teach my clients about being mindful and applying it to food choices. (OK so there were a few bonus certs in there specific to mindful eating and intuitive eating). But you know what? If you don’t move your body then nothing you eat matters. It takes both those things!
Enter personal training, fitness instructor, and teaching about a gazillion 5:30am yoga classes. NOW I’m starting to see real change in my clients- working on nutrition, movement, and mindfulness! Woohoo! I figured this is the definition of holistic and I’m killing it! Or is it? We live in a stressful world, and right about this time I’m working exclusively with women. Life is hard, and we don’t take the time to recharge, rest, or recuperate and there is so much inflammation.
That’s when I found Ayurveda- “the science of life” and learned all about constitution, the connection between mind-body-spirit-and-earth. Seasonal living became my official philosophy and helping clients to find balance, learn how to slow down, and the use of plants as medicine is the foundation of my practice.
From a client perspective this means that nutrition isn’t just nutrition. It’s also learning about the self, being mindful, moving with intention, and supporting the body & mind through not only food but also plant medicine. Holistic. Also…herbalist training- cause why not?
TLDR;
I get it, I’m wordy sometimes, if you want the highlights here they are….holistic nutrition isn’t just about what you eat—it’s about addressing the whole person. From a client perspective, holistic nutrition incorporates:
- Understanding nutritional science and how it applies to your unique body
- Implementing behavior change strategies to support sustainable habits
- Practicing mindfulness and body awareness through yoga and other practices
- Moving your body intentionally and regularly
- Recognizing the mind-body-spirit connection
- Living seasonally and in harmony with nature
- Using plant medicine to support overall wellness
To summarize the holistic approach recognizes that true health comes from addressing all these interconnected aspects rather than focusing on isolated components. Let’s take a look at how to look at holistic nutrition from the perspective of reducing sugar to support weight loss in PCOS…
Holistic Protocol for Reducing Sugar to Support Weight Loss in PCOS
Polycystic Ovary Syndrome (PCOS) presents unique challenges for weight management, with insulin resistance being a key factor for many. Reducing sugar intake can be a powerful intervention, but it needs to be approached holistically. Here’s a comprehensive protocol that addresses not just the nutritional aspects, but the whole person:
Understanding the Connection: Sugar, Insulin, and PCOS
For those with PCOS, high sugar consumption can exacerbate insulin resistance, which in turn can lead to increased androgen production, worsening PCOS symptoms. This creates a cycle that makes weight management particularly challenging. A holistic approach to reducing sugar addresses both the physical and emotional aspects of this relationship.
Phase 1: Assessment and Awareness (Weeks 1-2)
- Food journal practice: Document all food, hunger levels, emotions, and PCOS symptoms for 14 days without making changes. This establishes baseline awareness.
- Sugar audit: Identify all sources of added sugars in your diet, including hidden sugars in processed foods, condiments, and beverages.
- Mindfulness check-in: Practice a daily 5-minute body scan to increase awareness of how different foods affect your energy, mood, and physical symptoms.
- Movement baseline: Note your current movement patterns without judgment. What feels good for your body right now?
Phase 2: Gradual Sugar Reduction (Weeks 3-6)
- Prioritize whole foods: Begin replacing processed foods with whole alternatives – fresh fruits instead of fruit juice, whole grain options instead of refined carbohydrates.
- Strategic substitution: Replace sugar-sweetened beverages with herbal teas, infused water, or sparkling water with a splash of fruit juice.
- Blood sugar balancing meals: Structure meals to include protein, healthy fats, and fiber to slow glucose absorption. Example: eggs with avocado and vegetables for breakfast instead of cereal.
- Gentle movement: Incorporate 15-30 minutes of movement that feels good daily, focusing on activities that reduce stress (which can trigger sugar cravings).
- Sleep hygiene practice: Establish a consistent sleep routine, aiming for 7-9 hours, as sleep deprivation increases sugar cravings and affects insulin sensitivity.
Phase 3: Deeper Integration (Weeks 7-12)
- Cycle syncing: Align food choices with menstrual cycle phases (or a moon cycle if amenorrheic). During the follicular phase, focus on lighter foods; during luteal phase, include more complex carbs to support serotonin production.
- Strategic carbohydrate timing: Consume most carbohydrates around periods of physical activity or earlier in the day.
- Stress management protocol: Implement daily stress reduction practices such as yoga, meditation, or breath work, particularly during times when sugar cravings typically strike.
- Supportive herbs: Consider adaptogens like ashwagandha or holy basil to support stress response, and cinnamon or berberine (under practitioner guidance) for blood sugar regulation.
- Community connection: Join or create a support group of others with PCOS to share experiences and strategies, addressing the emotional aspect of dietary changes.
Phase 4: Sustainable Lifestyle Integration (Ongoing)
- Seasonal eating patterns: Adjust food choices based on seasonal availability, focusing on warming foods in winter and cooling foods in summer to support overall balance.
- Pleasure principle: Incorporate satisfying, low-sugar treats that bring joy without triggering symptoms. Focus on the experience of eating rather than restriction.
- Body wisdom check-ins: Regular reflection on how different foods and lifestyle factors affect your specific PCOS symptoms, energy, and overall wellbeing.
- Celebration and adjustment: Acknowledge successes and adjust the protocol based on your unique needs and responses. This isn’t about perfection but sustainable change.
Important Considerations
Remember that PCOS manifests differently for each person. Some may benefit from a more dramatic reduction in carbohydrates, while others may need a more moderate approach. The key is to find what works for your unique body while addressing the emotional, physical, and spiritual aspects of healing.
Also note that weight loss shouldn’t be the only measure of success – improvements in energy, mood, cycle regularity, and other symptoms are equally important indicators of healing.
This holistic approach recognizes that sustainable change comes from addressing all the interconnected aspects of health rather than focusing solely on cutting sugar.
So there you have it- holistic nutrition means literally everything you do, not just what you eat. Did you know that Autumn is considered by Ayurveda as one of the two best times to do a “cleanse” or reset? If you want to get in on this year’s guided sugar reset you need to be on the email list.
P.S. If you know me you know dogs are life 🐕 ❤️, I’m also a Certified Pet Nutritionist 😂