Gavin | My Site 1

Food for Thought

By: Gavin Mcnicholl

The sun is shining high in the sky. You trek through the forest, stomach rumbling. You stumble upon a grassy meadow. The breeze blows against your skin as you continue searching for something to satisfy your hunger and fuel your journey. Scanning your environment you see berries growing on bushes, nuts hanging from trees, wild animals roaming the pasture. Choosing what to pick, what to hunt — driven by hunger but guided by your senses and instinct to survive.

You kneel down, slowly picking berries, feeling the texture, tasting the tartness. There's no ingredient list, no expiration date—only instinct and survival. There's a rhythm to it, a harmony between your hunger and nature's timing. This is how humans were made to eat: responding to nature’s offerings with patience, awareness, and purpose.

Fast forward a few millennia and that rhythm is drowned out by drive-thru buzzers and flashing combo deals. Instead of engaging our senses, today’s food environment overwhelms them.

Vibrant colors flash in front of you, hijacking your senses. Reds and yellows scream for your attention. Your eyes lock onto the oversized, glossy images of food — burgers stacked high, fries cascading like golden waterfalls, soda fizzing and shining under perfect studio lights. Your eyes lock onto the big bold letters displayed in front of you. Colors carefully engineered to trigger cravings. Entranced in the special effects you can practically smell the food through the screen. Like a dog around dinner time you begin to salivate. Your brain can’t help but evoke feelings of hunger and excitement. Catchy slogans slowly start to brainwash you into believing, “I’m lovin’ it.”

However, it is not all sunshine and rainbows.

When I was younger, fast food was my favorite. At first, it felt normal. Everyone around me ate the same way—snack packs, soda cans, microwave burritos. But slowly, my body started speaking a language I didn’t yet understand: fatigue, breakouts, stomach pain. My health was slipping, but I hadn’t made the connection to my diet. No one had taught me to. I would snack so much that I wouldn’t be hungry for my moms home cooked dinners. But over time, I started to feel it–I was in a down spiral.

So how did we go from picking berries in a meadow to grabbing fries from a drive-thru? The answer lies not just in what we eat, but in what we’ve been taught to want. In the modern era, society has evolved into an environment where food is to be fast, drinks to be sugary, and meals to be processed. However, many people believe that while a healthy diet can influence health, there is a growing belief that genetic predispositions often play a more dominant role in determining physical outcomes. In a 2013 interview on the EconTalk podcast, Dr. Eric Topol, a leading cardiologist and geneticist, highlights the limits of lifestyle intervention: “We like to believe that we are in full control of our health through our choices, but genes can override even the best intentions.” It has been proven that genetics do have a profound effect on our physical and mental wellbeing. It is true that nutrition has an impact on how our bodies shape. However, science tells us that there are three main body types: endomorphs which are naturally rounder, mesomorphs which are naturally muscular, and ectomorphs which are naturally lean. Furthermore, Dr. Gabor Maté, a physician and expert on stress-related diseases, explains in When the Body Says No, 2003, “The most important determinant of physical health is not diet or exercise, but emotional well-being and how we process stress.” Dr. Gabor Maté hints at the idea that nutrition is far from the end all be all of health and wellness. He believes that health and wellness is a complex interplay of physical, mental, genetic, and social factors that extend beyond individual choices, requiring a holistic approach to achieve true well-being.

While experts like Dr. Maté emphasize the complex emotional and genetic layers of health, others argue that physical well-being is still fundamentally rooted in what we eat. The World Health Organization disagrees with Maté’s claim that emotional wellbeing is the most important determinant of physical health. They have described the new age of nutrition as "Overfed and Undernourished: The Paradox of Modern Nutrition." A well-balanced diet provides essential nutrients that fuel bodily functions, power cognitive performance, and strengthen the immune system. Conversely, poor nutrition is linked to chronic conditions including diabetes, heart disease, and obesity, underscoring the crucial impact that dietary decisions play in long-term health outcomes. While genes shape our bodies, they don’t dictate our every meal. The rise in chronic illness isn’t because our DNA suddenly changed—it’s because our food environment did. Nutrition is the cornerstone of health and wellness because it is intertwined with and directly impacts physical health, mental well-being, and disease prevention.

Building on this idea, nutrition not only impacts long-term health outcomes but also plays a vital everyday role in sustaining the body's basic functions and promoting overall well-being. It plays a crucial role in physical health by fueling the body with essential nutrients needed for growth, energy production, and immune function. A balanced diet rich in vitamins, minerals, proteins, healthy fats, and carbohydrates supports overall well-being. For example, Dr. Walter Willett, professor of epidemiology and nutrition at Harvard, explains in Eat, Drink, and Be Healthy, 2001: "The foods we eat influence how our cells function, how they communicate with each other, and how they respond to stress and damage." According to the research, proper nutrition fuels the body's essential functions, including tissue repair, muscle growth, and organ health. Nutrients like protein, vitamins, and minerals are crucial for maintaining strong bones, muscles, and overall physiological processes. In the Fifty-Seventh World Health Assembly, 2004, the World Health Organization emphasizes: "Unhealthy diets and lack of physical activity are among the leading causes of noncommunicable diseases, including cardiovascular disease, diabetes, and certain types of cancer." This statement highlights the direct and powerful connection between lifestyle choices and the development of chronic illnesses. It suggests that while genetics and emotional well-being are important factors, the foundation of preventing many of the most common and deadly diseases lies in tangible, everyday actions — particularly diet and exercise.

So, what should we eat?

A diet rich in whole foods, fiber, and healthy fats helps lower the risk of chronic diseases such as heart disease, diabetes, and obesity. Conversely, excessive consumption of processed foods, sugar, and unhealthy fats increases these risks. The functional medicine expert, Dr. Mark Hyman, explains in Food Fix, 2020: "Food is medicine, and what you put on your fork is more powerful than anything you will find in a prescription bottle." Nutrition directly impacts immune function, helping the body fight infections and recover from illness. Vitamins such as C, D, and zinc play a vital role in immune defense. Correct nutrition can supplement paying for expensive over the counter medicine and avoiding the side effects caused by these medicines. Growth, immunity, and illness prevention are all impacted by nutrition, which is a major factor in physical health. Making educated food decisions is crucial because a well-balanced diet supplies the nutrients required to support body processes and long-term health.

Beyond its impact on physical health, nutrition also plays a crucial role in supporting mental well-being, influencing everything from mood regulation to cognitive performance. The brain requires essential nutrients to function properly, and deficiencies in key vitamins, minerals, and macronutrients can contribute to mental health disorders such as depression, anxiety, and cognitive decline. Dr. Felice Jacka, a leading researcher in nutritional psychiatry, explains in Brain Changer: The Good Mental Health Diet, 2019, “A poor diet is a risk factor for depression and anxiety, just as it is for obesity and heart disease.” The gut microbiome plays a significant role in mental health by influencing neurotransmitter production. Another way of saying this is, your gut is your second brain. A diet rich in fiber, probiotics, and omega-3 fatty acids promotes a healthy gut, which can positively impact mood and stress levels. On top of this Dr. Lisa Mosconi, neuroscientist and author, explains in Brain Food: The Surprising Science of Eating for Cognitive Power, 2018: “The brain is 60% fat, and it requires a steady intake of healthy fats, antioxidants, and vitamins to maintain cognitive function and mental clarity.” Nutrients such as B vitamins, omega-3 fatty acids, and antioxidants are essential for cognitive performance, memory, and reducing the risk of neurodegenerative diseases like Alzheimer’s. Furthermore, Dr. Drew Ramsey, psychiatrist and nutrition expert, highlights in Eat to Beat Depression and Anxiety, 2021: “Food is the most powerful intervention we have to improve mental health. Nutrient-dense meals are essential for a stable mood and resilience against stress.” Diets high in processed foods, refined sugars, and unhealthy fats can cause blood sugar spikes and crashes, leading to irritability, fatigue, and mood swings. A balanced diet with whole foods helps regulate blood sugar levels, contributing to emotional stability. Nutrition directly impacts mental well-being by influencing mood, cognitive function, and emotional regulation. If you take advantage of a healthy diet you will set yourself up to succeed in your job, relationships, physical activities, and overall life.

One of my favorite recipes that helps me start my day off right: sourdough bread toasted with butter on a pan with pesto spread, ground beef with a generous serving of tomato paste, and pasture raised eggs topped with salt and pepper complemented with a glass of orange juice.

The micronutrient and macronutrient intakes are highlighted below:

As depicted above, a balanced plate will support your brain health and allow you to maximize your ability to function as a human being.

This information begs the question: what should we eat?

As a result of the complexity of human nature and biology, there is not one correct nutrition plan that everyone should follow. Instead, your diet should be tailored to your specific needs and wants. This does not mean that you indulge in whatever foods your body and mind may crave. While thin individuals with a high metabolism are born with an ectomorph body type, other people's bodys naturally retain more fat and muscle and are known as endomorphs. Mesomorphs are somewhere in between the two. For the average individual their nutrition should consist of quality whole foods, regardless of their body type. However, this does not mean that they should be eating the same amount. While everyone should strive to eat quality whole foods, the quantity should be tailored to the goals of the individual. Eating more will allow you to build more muscle and eating less will have the opposite effect.

If nutrition is this plain and simple then why are Americans in particular unhealthy?

“Fat American” is a commonly used phrase all over the world and for good reason. When I go to visit my family in Ireland, they constantly poke fun at how unhealthy our country is. Our reputation is the result of having been fueled by poor nutrition over years.

Take McDonalds fries for example. Compared to those in the United States, McDonald's fries in Ireland are produced with simpler, healthier ingredients. Irish fries don't contain hydrogenated oils, artificial ingredients, or beef flavor. Instead they only contain potatoes, dextrose, rapeseed and sunflower oil, and salt. Not ideal but far superior to their American counterpart. Due to less strict food regulations, U.S. fries include a laundry list of unnecessary ingredients, including several different oils, preservatives, added sweeteners, and natural beef taste containing dairy. As a result, Irish fries are cleaner and more natural, while U.S. fries are engineered for extended shelf life and intensified flavor. This exemplifies how the U.S. food industry prioritizes flavor, shelf life, and profit, regularly using additives and artificial ingredients. Ireland, on the other hand, has laws that encourage simpler, healthier foods, exposing a disparity in nutritional standards and consumer protection.

This disparity in food quality isn’t confined to fast food—it reflects a larger issue across the U.S., where access to healthy, whole foods is often limited by geography and income. Food deserts across the country limit accessibility to healthy foods, pushing people toward processed, unhealthy options. While you would think this is only a problem in rural areas, these deserts are common in big cities like Detroit, Chicago, and parts of New York City– predominantly in Black and Latino communities, where systemic inequalities often limit access to supermarkets.

As of 2023, over 42 million Americans—about 1 in 8 people—depend on SNAP to afford food. While food stamps such as SNAP and WIC help with the affordability aspect, they don’t guarantee access to nutritious food. The number one item bought with food stamps is soda. This continues the cycle of diet related diseases like obesity and diabetes.

It is apparent that our country is in a health crisis. But what can we do about it?

For starters, we need to:

Reform Food Policy
Strengthen Nutrition Education
Increase Food Industry Regulations
Promote a Cultural Shift

To address the root of America’s health crisis, we must take a multifaceted approach that begins with reforming food policy. This includes incentivizing grocery stores and farmers markets to serve low-income and underserved areas, ensuring that everyone has access to affordable, nutritious food. At the same time, strengthening nutrition education is essential—schools should teach students how to make healthy choices, while communities offer resources on cooking and balanced diets. Additionally, the government must increase food industry regulations, banning harmful additives, enforcing clear labeling, and limiting the marketing of junk food, especially to children. Finally, we need to promote a cultural shift—moving away from convenience-driven, processed eating toward a mindset that values health, sustainability, and whole foods. Together, these steps can help reverse the damage caused by years of poor nutrition and build a healthier future.

For me, change was slow. A few home-cooked meals a week. Swapping soda for water and sweets for fruit. Over time, my energy came back. My skin cleared. My mind felt sharper. Food stopped being something I mindlessly consumed and became something I respected, appreciated, and even enjoyed preparing. Looking back, it’s wild to think how deeply I was hooked by the manufactured cravings, how easy it was to confuse marketing with real hunger. Now, I know the difference. And once you know, it’s impossible to unsee it. I was able to better improve my life through nutrition and I believe you can too.

If I can shift from blindly eating what was marketed to me, so can anyone. Start small. Cook one meal from scratch. Swap one soda for water. Over time, you’ll realize food isn’t just fuel—it’s power, identity, and healing. And once that truth clicks, you’ll never look at a glowing fast food sign the same way again.