This is another "Sneak peek" preview of the re-writing progress as part of obligate major rebranding + entire manuscript overhaul.  For context ~ it may help, that if you are new to my concept initiative, to consider reading the following pre-requisite readings:

1. "Where and how shall we begin?" >> overall introduction to this concept initiative of mine, circa 2015.
2. Getting Started - The Foundational Routines >> (as sneak peek chapter) the very first step in all prior to making any dietary changes.
3. Getting Started - Selecting a diet / nutrition formatting. (as sneak peek chapter), what we are covering here and now, below.

Strictly WIP. And none whatsoever grammar-assisted with LLMs since 2015.  Thank you for your patience. 

Live-It-Forward, AW.

Chapter 4: Getting Started (continued) ~ Selecting a Diet / nutrition formatting

Reasons why one should (change) our way of eating

Before we even move forward, the most difficult  question is always the most monotonous of all inquiring. "Why change?" If we have defined and understood ourselves what enough means? Through practicing Foundational Routines and reconciling our Baseline Experience/s, surely that in itself is "enough"?

Eventually Life, as it turns out awaits a long laundry list of things we can do wish to become - "better". As in - a prophetic evidence to advance or transcend ~ qualitatively.

But even before that, what is "better"?

"Better" is simply a holistic (mind and body) conviction that is desirable, comparatively or relatively to a control group. One proxy to encourage one to be better, however is to be different.

More importantly, to be "better" is not just composed of "one" "outcome" to be better at. After to get "better"  one eventually has to distinguish layers upon layers of existential enquiring.

"Do you want to feel "better?" Better as in:

1. Better discipline - among food selection autonomy. As in:
   1. Better~ economical decisions so one is mindfully aware conscientiously? 
   2. Better understanding and distinction  of micro and macronutrients on what makes any "food" meaningful over another?
2. Better mindfulness / knowledge - on what food affects us more in ways other than "satiety"?
   1. Digestion and/or comfort during our fasting windows?
   2. Compatibility with our physiology and/or genetics?
3. Better visuals / vanity outcomes  in terms of bodily composition?
   1. Through better calorie counting measures? Discipline? Stoicism? 

Were this This Author (AW) being asked for his "reason(s)" to be better at. He'd say:

• Better - at overall inquisition both mind and body.
• Better in terms of preparedness - for harsh(er) times of food unavailability.

Flattering? Not really. But are these above relate-able? Most definitely.

It is number #two that precursors everything else. Why? Because simply through intermittent fasting, at some stage apply as precursor somewhere to each of the above outcome/s. If one ably foregoes without food, even just for a day ~ one learns something else anew - tangible karma that is ~ that one is saved one (1) more day of food, and at the same time  - conscientiousness, redemption and gratefulness that one still ably lives despite hardships.

No matter what reason readers can come up with - to be "better", qualitatively speaking, towards more and more specificity - sooner or later one unveils other "reasons" through time. It could be injuries. It could be auto-immune diseases. It could be saving a meal in favour for petrol, fuel and/or bills.

"How should I select a diet? (through SMART Criterion)"

The first of two possible strategies is to examine and introspect (or retrospect depending how well acquainted the reader is in accordance to reader’s existing health pursuits, concerns and contexts).

Re-examined here through the lens of  “SMART” goal criterion are as follows:

1. Specific.  “Is this nutrition protocol specific to (my) needs?” Would each and every of the principles behind said protocol be in alignment to my needs and/or nuances?
2. Measurable. “What metrics should I be aware of when partaking this nutritional change? Beyond TDEE caloric metrics? And should I have already had a comprehensive nutrigenomics or pathology report ~ what biometrics should I be tracking regularly? And/or what blood test markers should I be aware of?
3. Achievable/Affordable. “Does this nutrition protocol provide achievable steps to my nuanced circumstances?” Be aware that inevitably either sooner or later, some amounts of tinkering, and/or adjustments are necessary as we age, or when we have become increasingly desensitised to what was once receptive and/or sensitive. Secondly, the Affordability aspect. Examine and acquaint with the nutrition or WOE’s tenets on select plans ~ are they realistic or achievable to one’s existing budget constraints? This is arguably the more governing factor, comparatively next to being Specific and Measurable.
4. Relevant. Upon researching, determine which or what componentry out of this nutrition protocol, where and when applicable ~ is relevant, partially relevant or not so relevant to my needs. Be aware that overtime, we must face some inevitability for tinkering.
5. Timely. Upon experiencing this nutritional protocol, continually assess and determine whether the methodology(s) required, the amount of research and period for metabolic re-adjustments beforehand ~ are respectful to me and my tolerance(s) for change. Not just “for the time being”.

Nonetheless, it is to be stressed that SMART goal-criterion, is more of a retrospective share than it is prescriptive. Obviously This Author (AW) cannot and may not speak on behalf of another’s health nuance.It remains after all an instrument to assist in the decision making.

Once we are confident with our number that represents holistically or as close to what we believe is Baseline Experience, based from the number of calorie intakes we’ve tracked, we can then take the next step at Executing the adjustments, strategy, formatting,  or way of eating.

"SAMPLE WOE (Way-of-eating) Strategies"

Not exhaustive, This Book represents the following  as examples that may seem simplistic enough to make readers possibly frown or question, but they are broad enough in return ~ that each addresses nutrition from all possible angle/s, in as far as non-therapeutic  purposing and/or intents go.   

• » Very Low Carbohydrate protocol (<20g net carbohydrate)
• » Low Carbohydrate (<100g net carbohydrate)
• » Zero carbohydrates (trace net carbohydrates)
• » Plant based / Veganism 
• » FODMAPs
• » SCD / specific carbohydrate diets

Irrespective This Book “By Default” assumes its readers would, in some way, shape or form be drawn towards Standard Ketogenic Diet / Low carbohydrate.

One perhaps agreeable reason is due to its accessible immediacy at eliminating large food groups bearing the most susceptible concerns. Gluten, anti-nutrients, enzyme inhibitors to name a few.

Another overarching reason why This Book advocates, by “default” on Ketogenic / low carbohydrate nutrition is because the many (superficially marketed) diets we see today  - more often than not inevitably necessitate eliminating or reducing certain food groups, be it macro or micronutrient properties irrespective if they are marketed as “diet or elimination agnostic”. In that vein thus one certainly can argue that any way of eating, at least when viewed a context of “meal to meal” concentrated event is inherently, a form of both macro and micronutrient manipulation exercise.

In addition to Low Carbohydrate eating,  there are two (2) other  way of eating that whilst appearing therapeutic, can be implemented. Specific Carbohydrate Diets and Low FODMAPs.  These  concern the topic of fermentable, yet less digestible carbohydrates ~ due to our widely and inherent enzymatic incapacity to metabolise these to conducive and meaningful  contribution to holistic health.

These are likely to be advantageous amongst readers who are already nuanced amongst later years of stages of This Plan namely the Cyclical Ketogenic protocols and Intermittent Fasting for and upon which choice of carbohydrate discretions need to be scrutinized overtime as one gains further understanding over which food imparts more or less ~ burdensome effects on the the entire gut and digestive system.

"How should I select a diet? (#2 ~ through Nutrigenomics)"

Another “means” or facility to help base our decision, is to consider Nutrigenomics.

This Book prospects that,  as pledge under its own Scientific Impartiality disclaimer (“Scientific Impartiality statement” on page 55) ~ recognizes that individuals deserve individual needs ; obligating  help of a third party. This is where Nutrigenomics is encouraged, despite costly investment.

"Why is Nutrigenomics so important?"

In our case here for nutrition strategy, Nutrigenomics helped facilitate this decision, at least initially, from a guided rapport and consult ~ through unveiling “Polymorphisms” (technical for mutations) residing amidst our genes, that ultimately govern protein synthesis and thereby consequent almost everything. From psychology to physiology Health(s) ~ be  it “mental”, “gut” and “immunity”.

Typically, this service  ranges from weeks to months depending on the depth or complexity of  DNA collection service “packages” that is advertised (varies from agency to agency). Typically is is  bundled hence “packaged” so that readers finds it easy to choose what umbrella of concerns. For instance  “Foods  Sensitivity”, “Psychological Makeup” , “Fitness Training”, “Stimulants Sensitivity”, “Drugs / Pharmacology Sensitivity/Allergy”, to name a few.

"So that’s it? I can just go by Nutrigenomics and be done with it?"

As far as “suggestive” insights go ~“perhaps”.

Whether or not this is, permissively, an end-all and be-all leads to many, many more question/s. That depending on readers sanity and patience - represents another layers and nuances for and upon which responsibility remains an increased onus on the readers ~ how should one “do” with all this information? Exactly?

Nutrigenomics consult typically simplifies complexity for a purpose as just that. "Simplicity".

The good news, is that this greatly consoles those not so well acquainted with general nutrition. Or perhaps easily anxious from all the (often very legitimately so) complications one typically had to sift through month(s) of self-research.

One (1) consult may be considered sufficient. “But is that it?” Is obviously, up to readers’ own pursuit. This Author (AW) generally would opt for “packaged” tests that tests more than one criteria eg. “mental health", "food sensitivities" to name a few.

"What or how does Nutrigenomics Consultation involve?"

Typically this involves the individual having to firstly research any  nutrigenomics agency and/or practitioner available closest to them, and in what price range (should they are advertised transparently or upon contact) suits their budget.

Be forewarned that this is a significant  financial investment. Anywhere from  $500 (AUD) to all the way the thousand(th), are likely the norm amongst many practitioners, not taking into account of inflation and other sociological / access factors.

An entire consult (and service) revolves around the following  timeline:

1. Online onboarding /  “Discovery”. This is an obligatory questionnaire, listing from basic biometrics, health,  fitness, and routines.    
2. Initial email  response  upon receiving the questionnaire. An invitation for a consult may follow or not - depending on the  scope or  client acceptance/s. As well - indicative or proposed / tentative strategies, eg. customised /specific gene testing, or a service package most appropriate to address the responses received from the questionnaire  may be offered in the writing. Note that these may also include tentative budget consisting of:
   1. Initial Consultation Fee; for the initial face-to-face consult.
   2. DNA Collection Fee; chargeable on the spot during first consult upon proceeding and/or acceptance.
   3. The Genetics Service Package; The package or the tailored strategy of test(s) recommended. These include the entire DNA interpretation, and report writing . 
3. First in house consultation (face to face or remote) begins, upon agreed invitation schedule. Often time-capped to typically 30 minutes,  the proposed / indicative plan of the consult is shown in more detail. But  the final “say” whether to proceed or not,  must be expressed on the spot at the end of the meeting. Alongside full payment to cover the entire budget. 
4. Consent form /  signature on demand. If the client accepts, the service then proceeds with the Once the signature has been expressed, and that  a”Package” has been selected, the client is then asked to surrender on-the-spot as partial deposit (or complete payment, depending on the agency). Then, DNA collection kit usually form of saliva collection are then instructed and be taken on the spot.  And the DNA collection proceeds on the spot. 
5. DNA collection (on-the-spot).
6. WAITING PERIOD (approx 1-3 months). The reason why for such lengthy period of time is the amount of time for delivery to the laboratory for analysis and the interpretive servicing that follows, alongside  report writing.
7. Debrief Consultation. The practitioner then informs the client to arrange the face-to-face consult and debriefing and disclosure of the report then begins. This unfortunately is time-capped, depending on the agency ~ to typically less than One hour.
8. Offboarding. The client is then handed over the printed copy of the results, reports alongside actionable point(s) that may be applicable on case-by-case basis. 

**Summary**

We've established and practiced our Foundational Routines long and frequently enough, to reconcile our Baseline Experience/s to fully realize what "enough" means; by tangibly accounting on what 'we've consumed day by day. However, at some stage we'd ask ourselves a boring but existentially meaningful question. Do we want to become "better"? Or stay stagnant happily, amidst this "everything-in-moderation" conception?

For readers anxious about complexity, Nutrigenomics may arguably the more "user-friendly" approach to help navigate readers on answering "what should I eat". But it might not portray a full picture as we've outlined in separate chapter on Nutrigenomics alone, for which subjectivities and nuances will arise. 

SMART criterion on the other hand is a templated approach to help one canvas specificity. Of course as simple as it sounds, nobody can fully "chart" their destiny all-on-one page.

Either way - both simply represent readers criteria(s) on the how to find their own reasons to be better.

That concludes yet another sneak peek draft chapter! please leave your comments and/or thoughts. Live-it-forward, AW