Integration Over Isolation - Protein

I often receive questions from clients about where to begin with their diet and what foods they should eat to maximize their health, performance, and overall quality of life. Surprisingly, many athletes are not only focusing on protein but also on incorporating more anti-inflammatory foods to improve their longevity and overall performance.

There are two types of people when it comes to consuming it: those who know how much they need and eat it, and those who know they need more but struggle to consume enough. Regardless of where they get their protein from - plants, animals, or a mix of the two - it's clear that both groups understand the importance of this popular nutrient.


I embrace the importance of protein as much as the next guy. Consuming a balanced amount of all nine essential amino acids plays an important role in many bodily functions including building lean muscle mass and the growth and repair of virtually all cells and body tissue. Having said that, when sharing a message about whole foods, I tend to focus on integration over isolation. Instead of thinking of macros as isolated nutrients, let’s think of them as the bulk of an entire category of foods - whole foods that serve as a vessel to integrate their macro, micro, and phytonutrients into our bodies.

As a creative chef, I believe that isolated macronutrients can be quite dull and unappetizing. They are much better when paired with aromatic ingredients, herbs, spices, fruits, and vegetables. Not only does this enhance their flavors, but it also boosts the nutrient absorption of these foods.


One of my favorite food combinations is pairing Vitamin C-rich foods such as broccoli, citrus, and bell peppers with iron-rich foods like spinach, lentils, and grass-fed meat. This pairing helps in boosting iron absorption. It's a match made in heaven.

The message is simple: Incorporate a variety of whole foods into your daily life deliciously and memorably while not feeling the need to isolate any specific nutrients.

For those who follow a specific dietary protocol or have dietary restrictions, we are here to help. AC Kitchen is built to provide people with the necessary support in navigating their food journey. We have systems in place to create an enjoyable meal plan that provides clients with the best options for their needs at any given time in their lives.