In Moderation
Providing health, nutrition and fitness advice in moderate amounts to help you live your best life.
Rob: Co-host of the podcast "In Moderation" and fitness enthusiast. Rob has a background in exercise science and is passionate about helping others achieve their health and fitness goals. He brings a wealth of knowledge and expertise to the show, providing valuable insights on topics such as calories, metabolism, and weight loss.
Liam: Co-host of the podcast "In Moderation" and new father. Liam has a background in nutrition and is dedicated to promoting a balanced and sustainable approach to health and wellness. With his witty and sarcastic style, Liam adds a unique flavor to the show, making it both informative and entertaining.
In Moderation
Enjoy Pizza & Balance Nutrition: Taylor Grasso on Intuitive Eating and Blood Sugar Harmony
Can you really enjoy pizza and still maintain a balanced diet? Join us as we sit down with Taylor Grasso, a registered dietitian with a vibrant passion for women's health, intuitive eating, and blood sugar balance. Taylor shares her journey from her initial role at Hy-Vee in Des Moines to her impactful work as a wellness programs director in Colorado. She brings a refreshing approach to nutrition, focusing on what to add to our diets rather than what to eliminate. Taylor’s efforts to revolutionize nutrition education among medical students and her mission to shift the narrative towards a more positive and supportive outlook on nutrition are truly inspiring.
Ever wondered if "banking your calories" is a smart move or just a recipe for disaster? This episode offers practical strategies for managing food cravings and maintaining a balanced diet without falling into unhealthy patterns. Taylor and I discuss the importance of enjoying favorite foods like pizza in moderation, the art of preparing vegetables to be more appealing, and the significant role texture plays in meal satisfaction. We also tackle the frustrations of misleading dietary advice online, emphasizing the importance of making informed and practical nutrition choices. You’ll find some great snack recommendations and discover how to create balanced plates that are both delicious and nutritious.
Curious about how blood sugar balance impacts your overall health? Taylor delves into the complexities of conditions like insulin resistance and PCOS, providing clarity on effective management strategies and debunking common myths around dietary advice. We explore the benefits of protein, fat, and fiber in meals and highlight the importance of individualized care from knowledgeable dietitians. Taylor’s insights into intuitive eating will help you better understand and trust your body's hunger and fullness signals. With a mix of humor and expert advice, this episode is packed with valuable information to guide you towards healthier, more fulfilling nutrition choices.
You can find Taylor
https://www.instagram.com/simplyhealthyrd/?hl=en
https://www.tiktok.com/@simplyhealthyrd?lang=en
You can find us on social media here:
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Liam Instagram
hey everybody, welcome to episode something. Episode uh wait, no, actually I think I remember fuck um.
Speaker 2:Does he remember?
Speaker 1:no, we were on I was surprised by how many we were doing so far, and it was in the 40s. It was in the 40s and it was getting there he's getting there last time, so we're on 45 good job no, fuck damn it. I was close, I knew I was. I don't know what is it. I was, I'm absolutely close. I know for certain Forty nine, forty nine, ok so I am surprised. I will remember it's 50 next time, or I won't.
Speaker 3:Hey Taylor, how you doing? I'm doing great, I'm doing great.
Speaker 1:Well, today on the podcast we have Taylor Is it Grasso? It's Grasso, right it's.
Speaker 2:Grasso.
Speaker 1:It is Grasso, you got to say it with that, you know, is it Italian, is it Italian?
Speaker 3:It is, it's Sicilian actually.
Speaker 1:Sicilian. And that's the big boot. Italy kicks little Sicily. Sicily, yes, yeah.
Speaker 3:So Grasso in Sicily is like Smith in the United States, like we went to Sicily for our honeymoon and when we would say our last name, they'd be like oh, grasso. Grasso Like it's it also means fat in Italian.
Speaker 2:So Okay, that's a random, so and it's also, but it's also really common.
Speaker 3:It's also super common for.
Speaker 1:Alaska. It's like the most common, so everyone just has the last name, fat.
Speaker 3:There were like a bunch of obituaries pasted up in this little tiny Sicily town.
Speaker 1:And that's what you go and look at when you go on vacation. Obviously, yes, we've all been there.
Speaker 3:Obviously, and it was just like a bunch of grossos. It was so crazy I was like I wonder if we're well, not me technically, but like my husband might directly be related to them, right?
Speaker 1:Yeah, the dogs are worried too, anyway. So how are you doing?
Speaker 3:From our neighbor children, because you know, those neighbor children are just so evil and detrimental to society. God, forbid you play.
Speaker 1:So, taylor Grosso, tell us, tell us about yourself, for the people that are listening that don't don't know you over the social needs.
Speaker 3:Over the social needs. Yeah, On social media, I am Simply Healthy RD. I am a registered dietitian. I've been a registered dietitian for four and a half years now, which is crazy to me because I feel like I just graduated college. I had brunch with a girl starting her dietetic internship last week and I was like, oh my God, you're an infant. It's crazy how long ago that actually was so. Registered dietitian, I primarily focus on women's health, intuitive eating, blood sugar, balance, all sorts of things. Really honestly, my main goal with social media is to just bring a more positive light to nutrition. I think that you guys can probably attest to this. A lot of the things that we see on social media about nutrition are negative and minority a hundred percent.
Speaker 3:Yeah, and I'm just, I'm just sick of it quite honestly. So I decided to start posting on social media to just try to bring more positivity to nutrition. Look at it from a more positive perspective, like what I talk a lot about, like what can we add to our plate versus restriction, adding fiber, protein, fat, all that good stuff. So, yeah, that's a little bit about like my and I don't know if you how far you want me to go back. Um, I started my career at a grocery store in Des Moines, hy-vee.
Speaker 3:You heard of it no, absolutely not no it's a Midwest grocery store, so anybody I live in.
Speaker 1:Ohio. I'm sort of I've never heard of this. You're making it up.
Speaker 3:No, no, it's like Iowa, minnesota, kansas City, midwest we're like dead center Midwest. You're not Midwest.
Speaker 1:You're not Midwest. Yeah, I embrace it.
Speaker 3:You're not Midwest.
Speaker 1:Whatever. Whatever, I mean it's good, because then it's late and I still can talk to people who are in earlier time zones.
Speaker 3:It works out well, all right. I mean that's fair, but I could never live in eastern time.
Speaker 3:I would hate it I love, I love mountain time. Mountain time was the best when I lived in colorado, um, but yeah, I started my career at hy-vee um january of 2020. Got laid off in february of 2020 was super fun. Yeah, uh-huh. They did a company-wide layoff laid off in February of 2020 was super fun. Yeah, uh-huh. They did a company-wide layoff laid off like 150 dieticians. I was one of them, so that was really fun. And then we all know what happened in March of 2020. I did panic apply for nursing school at that time, my husband really didn't go, obviously and then we moved to Colorado. I worked at CU Anschutz Health and Wellness Center out there as a wellness programs director, so I basically taught medical students about nutrition through cooking classes. It was yeah.
Speaker 1:Cause medical listen. Let's just say right now medical students get like dick in terms of like nothing.
Speaker 1:I mean, that's what I'm like. I'm a doctor and I'm going to teach you about you're teaching me on what Todd you don't you never got anything before? What are doctor and I'm going to teach you about? You're teaching me out what todd you don't you never got anything before? What are you talking about, like, oh yeah, and then it's always some fucking nonsense, not always. Okay, there are doctors that give decent nutrition advice, but I guess just the other ones are louder the doctors who give decent nutrition advice went to like additional schooling to get nutrition education.
Speaker 3:they did not get that new or they like researched on their own, which can also be variable. But there are some that actually do go back to school and like take more classes to learn more about nutrition, which like props to those doctors. But in all actuality, doctors, if there's anything nutrition related, should always be referring to a dietitian, but we all know that never happens.
Speaker 1:Yeah, they don't get like there's. Have you seen the plastic surgeon? Have guys seen the plastic surgeon on tiktok? He gives all sorts of advice. All of it is garbage, like it's all just like anti-seed oil and artificial sweeteners. That's really it is. And I'm like are we getting, of course, are we getting the fucking? And he's always posting about, like you know, breast implants and stuff too, and I'm like we're really getting our information from dr fun bags like I love nothing more than a crunchy mom who has lip filler botox holy shit.
Speaker 3:And then she's like you can't enjoy your diet coke because it's going to kill you.
Speaker 1:I'm like you have botulinum however you say it, toxin in your face yeah, botulinum like this botox is like, literally like will kill you instantly if you put it in the wrong place, like it is a literal toxin like or the organic wines that always gets me. Oh, the organic wines. It's not as good. I think organic wines isn't as good as the Botox is the best, I think because the best.
Speaker 3:What is that Like? What is that called when it's like people are contradicting themselves? Isn't there I?
Speaker 1:don't know the TikTok that that called when it's like people are contradicting themselves, isn't there. I don't know the so tiktok, that's what. That's what it is, but I think, yeah, I feel like the botch. So botox is the worst than like organic wines, and then you know, it's always like they're selling their like supplements which isn't regulated, but then about talking about uh, the, the big pharma making money, but then supplements is fine, like that's it kind of like that order. For me that's just great, because a lot of times it goes abc like right down the list.
Speaker 3:What about bobby, though? Where's bobby?
Speaker 1:out on that list. Bobby is like, but he kind of like spreads out from there and he has, like, all these connections to different ones. So he's kind of the like the root of the tree, and then the branches go out.
Speaker 3:Yeah, the branches, minions, branched minions everywhere I haven't had bobby on my feed in a minute, but I have had his minions on my feed recently yeah yeah, same the minions and it's, but it always gets dumber as it gets passed down.
Speaker 1:So we've gotten to the point where there's just so many gates, it's telephone, you know where, like, eventually it becomes and it just becomes a parody of itself by the end, which is so absolutely ridiculous. But it's great, but anyway, uh, talking enough about that, I mean. So, yeah, one of the reasons I mean I mainly wanted to bring you on was because of, yeah, we always talk about like this eat what you want, add what you need, kind of mentality, adding that sort of thing. So you know, I just want to give you the floor a little bit to kind of talk about that and how you explain that to people, because I think that's something people need to either hear for the first time, really badly, or hear it again over and over.
Speaker 3:Yeah, yeah yeah, I mean the whole concept of like eat what you want and add what you need and I have. I obviously did not coin that.
Speaker 1:I know there's a creator who, like, really coined that so liza, and which was the original liza weight loss and then yeah, so there, so there's. You know, we've talked about this before multiple times. Hope talks about a lot, yeah.
Speaker 3:Which we're the little, we're the minions of them.
Speaker 1:I guess. So yeah, I don't mind being a minion.
Speaker 3:But we don't get dumber as it goes, it's like, it's like.
Speaker 1:We grow and they shrink.
Speaker 3:Exactly exactly. But yeah, this whole concept of eat what you want, add what you need, kind of like, I said, looking at nutrition from a more positive perspective, in the sense of, I think when we hear a lot about dieting or weight loss and all of these different things, it's always what are we cutting out, what are we restricting? What are we getting rid of versus what can we be adding to our plates in order to increase nutrient density? I do talk a lot about balancing blood sugars and I mostly talk about that from the perspective. Sugars, and I mostly talk about that from the perspective. Not that we need to know, like.
Speaker 3:I'm not saying that people need to be running around with CGMs on by any means, because that's a little bit crazy, especially coming from a wife of a type one diabetic. But I think that understanding the science and the mechanism behind how our body actually utilizes food helps people with that like light bulb moment of like. Oh, it's not a lack of willpower or discipline why I keep reaching into the chip bag. It's a matter of like the chips aren't going to fill me up, but if I add some protein, fat and fiber to a serving of the chips, I'm going to feel a lot better. I'm going to still get to eat what I want, but my body's also getting the nutrients that it needs. And so I really like to explain, like the background and the science behind that of just like how our body actually utilizes carbohydrates and the fact.
Speaker 3:I know that, like, a lot of people eat excess carbohydrates, but there's also a lot of, especially women, who are so scared of carbs and even if you're completely sedentary, your brain needs 130 grams of carbohydrates a day, like to simply just exist and survive and do all of the things. And so then we wonder why we have women who are, you know, I know this isn't just like pertinent to women, I'm just used to talking to women and about, yes, but I like we hear about, you know, you restrict and restrict and restrict all week, right, and then you get to the weekend, and then now we've allowed ourselves the permission at the Mexican restaurant to enjoy the chips. Oh well, we fucked everything up. We ate the chips Might as well, just keep it going. And then we get back into the restriction mindset on Monday and then we wonder why we feel out of control. It's not because of us. It's because, truly, we aren't being taught how to eat. We're being taught how to diet and so actually learning the science and the mechanisms behind what your body is doing and why you're feeling the way that you're feeling. It's a little bit validating too, in the sense of like it's not just your fault, because people have always just been told like lose weight, cut carbs, it's your fault. You have no self discipline, you have lack of willpower, all of that stuff, and it's like that's not the case. It's just no one's ever taught you the right things.
Speaker 3:So that's a lot of what I talk about on my page is just like what can you add to your plate? How do you turn certain things into balanced meal? I like to say balanced meals and power pack snacks. So, like balanced meals, I look at what I call the power for carbohydrates, protein, fat and color. Incorporating those in most of your meals is probably going to be pretty beneficial overall. And then power pack snacks it's combining carbohydrates with protein, fat and or fiber, because I realized that a snack we're probably not going to get all of that at one meal. Combine your carbs with at least one of those, and I typically prioritize protein over other things, but it's like if we're having a carb, that's got some fiber. We just got some bonus points because only five percent of americans get the recommended daily amount of fiber.
Speaker 1:We know right, people aren't pooping um, so yeah, I definitely want to get into like the blood sugar thing in a minute, like a little bit later, but like kind of just stick with the the adding, not restricting mentality. Um, I'd love to get just like at first, I guess first maybe just like a few examples because people, for some people they probably first time they've ever heard of it, so like say you want something, like you know chips, what would you, what do you kind of tell people I've seen you do videos on it before Just kind of like what do you tell people? Hey, maybe try this and that. And also I like your thing about color. That's really good.
Speaker 1:I've heard Abby Sharp say like crushing combo. She says that a lot which is proteins, fiber and fats, I think. So you know those are three things basically hunger crushing, they make you feel full. So you know something like nuts have kind of all three of those fiber, protein and fats. So you know, I'm just kind of wondering. So I like your idea of just adding color in there. I'm sure some people are like oh, great Skittles. But like maybe explain a little bit more on your end, kind of what you mean by that.
Speaker 3:Yeah, absolutely. I'll start with, like the ad which you want to add, which is the meat component. So an example that I give a lot is pizza. I feel like that's one. It's easy to overindulge on pizza, like it's delicious, it's cheesy, it's salty, it's crunchy, it's all of the wonderful things, and so an example that I'll give to clients is, instead of eating an entire frozen pizza where you're probably not going to feel very good afterwards, and that's not because you did anything wrong.
Speaker 3:It's simply just because you ate probably more than what served your body in a positive way.
Speaker 1:Because who hasn't been there before?
Speaker 3:I've been there before I've eaten a whole DiGiorno pizza myself, absolutely.
Speaker 3:Well, and that's what I always tell people too it's like you're going to overeat at points in your life Like, and that's okay. It's not about like, never overeating again. It's about understanding why that like, restrict, overindulge, guilt cycle continues to happen. That's what we're trying to eliminate. We're not trying to eliminate never overeating, because it's gonna happen. But all of that to say like, instead of eating that entire DiGiorno pizza, having two or three slices of entire DiGiorno pizza, having two or three slices of a DiGiorno pizza and adding something like a grilled chicken Caesar salad on the side, that can be as simple as like a chicken Caesar salad kit and you can have rotisserie chicken, you can have those like pre-made grilled chicken strips. Target has a really great option in their um like there's a bunch of frozen ones now.
Speaker 1:You know like frozen options.
Speaker 3:Yeah, like, just, and what you added there was you added a little bit of fiber coming from some of those vegetables and you're adding color, no matter what. Of course, like adding some darker leafy greens is going to add more vitamins and minerals than just lettuce. So, like, if you do a caesar salad, maybe tossing some like kale in there if you've got it, or spinach or mixed greens, like you've got that bag that's wilted in the back of your pan, in the back of your fridge I know you have it Toss it into that salad, right, toss some chicken.
Speaker 1:I feel so called out right now. Yeah, oh, who has? No, we've all been there like coleslaw for me.
Speaker 1:I was like I'm going to use coleslaw. No, I'm not going to fucking use coleslaw, that's going to go bad real fast. So what I example like oh, but I don't like dark leafy greens. It don't focus on what you don't like, that's, that's great. What you don't like is cool. But what do you like, and everyone's different, so we can't just like list everything, but like it does. Just, I do. Oh, you like carrot, I love carrots. I like the little, I like the little baby carrots. You know that's great. Uh, you know a fruit, berry, like what it does. Whatever you like, just kind of add that to it. That has colors. That isn't jujy fruit, even though I love jujy fruit, but there's not a lot of nutrients in there. I'm weird. I like the ones that stick to your teeth. I love it. I want to feel it destroying my teeth. That's what I want. Anyway, go ahead.
Speaker 3:Um, yeah, I mean, it's the. It's that whole concept of just and kind of like you're saying. It's focusing on what you do like and I think there's there's something that I talk to with clients a lot in the very beginning of kind of like changing their mindset around food and that satisfaction. And that's coming from two different perspectives and it'll make sense when I go into it how this ties into what you're saying. But the two points of satisfaction are like our body's satisfaction, so like the nutrients that our body needs in order to survive. That's kind of the power for right Carbohydrates, protein, fats and colors.
Speaker 3:We're going to get beneficial nutrients. All of those things do a variety of functions in our body. If we have a decent amount of those throughout the course of our day, probably going to be feeling pretty good. The other point of satisfaction taste, flavor, texture. If you don't like the taste, flavor and texture of something, you're not going to fucking eat it. So don't buy the broccoli If you don't like the broccoli by the green beans, if you like the green beans and that can be canned, that can be frozen, that can be fresh, I really don't care what, where it comes from, comes from, as long as it's some sort of color that you actually enjoy. You enjoy eating it and if you enjoy the way that it's prepared, you're probably going to eat it more frequently and more often. Because if you just steam broccoli which maybe there there are people out there who like just plain steamed broccoli. I don't know that. I trust.
Speaker 1:Yeah yeah, you don't trust rob.
Speaker 3:I got it go ahead season your stuff, put some olive oil on it, don't eat it bland and plain, like it's going to taste better when you add these things to it the best thing for me, I get the mixed frozen vegetable packets and then I just cut it.
Speaker 1:I like you know the you know desiccize hole to pour olive oil and seasonings and I shake the shit out of it and then I pour it on a plate, like that's just simple, and then I usually like crunch, so I'll add some like seeds, like I always like that. Pumpkin seeds, everything, pumpkin seeds underrated, and so it's just about finding what, yeah, what thing you like, and too often I see like I begin to listen this listen. This is my podcast. I do what I want I keep getting tagged in, like these videos.
Speaker 1:It's just like and I just need to like complain about it every thursday night where it's just like it's dr gundry people keep is this true? He's like. People think chia seeds are good, but actually chia seeds cause inflammation, so you're going to want basil seeds, like. What the fuck are you talking about?
Speaker 3:Like yes, because yeah, despite the fact that they're high in omega-3s.
Speaker 1:They cause inflammation. I'm just like you fuck you.
Speaker 2:Oh, I can say a lot of words.
Speaker 1:No, he's not.
Speaker 3:So Dr Guntry is the anti-lectins guy.
Speaker 1:He was like a surgeon. No, he was a heart doctor, some type of heart doctor, and he just sold out and now he sells every supplement under the sun. He's the guy that was like ohome is cellulose, which is literally what's in a plant wall that's just plant fiber, yeah, yeah, no, it's.
Speaker 3:It's actually sawdust, liam, that's. Yeah, it's in your cheese. They put sawdust in your cheese. Yeah, that to make you sick, or?
Speaker 1:I don't know, they do it for some reason. Who gives a shit? But like that's what people get frustrated like, oh, I thought chia seeds were good, now it's basil seeds. I have to look up basil. I'm like listen, look at me, look at me right now. Are you, are you come here? Come here, are you ever gonna eat a fucking basil seed? When are you in your life gonna just like, oh, yeah, I have them every morning. Like I mean, I guess, if you do like, that's all, there's nothing wrong with basil seeds. But like people just get so caught up and like, oh, I hear this is good, and then they don't even like that thing and they'll try and eat it. And then, on top of that, they're getting all these people saying like, oh, actually, everything you've been told is wrong because government and pharma. And then they say, like, you have to eat this instead.
Speaker 3:So, like, just find the colorful, nutrient-dense food you like it, it doesn't matter no, it literally, it literally does not matter and like we're saying as long as you like them, you are going to eat them more often. And that's like what I get so frustrated with. Like the pizza example, where people think that like they're not allowed to have those things, like it's not allowed because carbs are bad or pizza's bad, or who freaking knows the lectins and the tomatoes I don't even know what people are saying on social media anymore and it's like no, you're right, that's what they're saying.
Speaker 3:So it's not like just eat the pizza, but let's add to it and eat it in a portion that serves your body in a better way, and I promise you you're going to feel better while you're eating. And then you're also not going to sit and think and think and think about the pizza to where it consumes your thoughts, to the point where now it's 1 am and the whole DiGiorno pizza is gone.
Speaker 1:Yep Again. With pizza, you can always add things to the top of it, obviously you can add lots of toppings. I mean I'll tell you it's just banana peppers. Fuck man, I thought they did this a little bit of spice to them.
Speaker 3:Let me, let me roasted red peppers and banana peppers.
Speaker 1:Roasted yeah, roasted red peppers are great Banana peppers. I'm weird and I like olives. I think of this as an earthy flavor to it.
Speaker 3:I love olives.
Speaker 2:My voice actually will be telling me you put banana on your pizza.
Speaker 1:Bananas piece. No, mushroom, now mushroom. And now we're fucking talking like I love that. And so you know like, yeah, you find, okay, I'll make pizza. Oh, I also like pepperoni. Okay, so I'm gonna get turkey pepperoni. Turkey pepperoni is a little bit lower in calories. It has more protein. Awesome, there you go. That's something like. It's just little things like that just finding a way, and then you don't have something else on the side of it and so but and that's the thing is, people always say like, oh you're, you're telling people to eat more Great advice, numbnuts. And I'm just like you, fucking you, absolute moron. Do you really think people are going to overeat carrots like this? Like I'm telling me carrots and then they're just going to eat everything else on top of the carrots. Is that really what you think?
Speaker 3:Well, what we also don't understand about that whole component because people love to yell at me about that, Like when I share my yogurt bowls as like a 3pm snack, because I'm like it's 3pm, you don't need another iced coffee, you need a snack. Like stop drinking iced coffee and Alani news at 3pm, eat a snack. And so I'll share these yogurt bowls and everybody's like that's so many calories, that's an entire meal. I'm like this is not a meal. The reason that you think this is a meal is because you skip food all day and then you get home at the end of the night and then you become a pantry raccoon and you eat everything in your pantry and you wonder why you're eating everything in your pantry and you have uncontrollable sugar and carbohydrate cravings. It is because you didn't eat anything throughout the rest of the day.
Speaker 3:I don't talk a lot about calories on my page, but I know you guys do, so we'll talk about it anyways. What people also don't understand is that a lot of the times when you're eating these nutrient dense foods because there's more protein, fat and fiber and then they're going to keep you more full and satisfied, so you're going to end up eating less overall than you probably would if you skipped food all day and then ate your pantry at night, Because typically what we're ravenous for in the pantry at night is not something that's necessarily locale. It's the Ben and Jerry's, the DiGiorno pizza, it's the Oreos, and you're going to end up eating a lot more of it than what actually feels good to your body. So I love when people yell at me about that.
Speaker 1:There was a great video I forget by who it was by, but he was a weight loss coach. He's like you're gaining weight because you're eating too little and you're like, ok, first off a little weird. But then he basically goes and says, like for breakfast you have like a small muffin and something else, and then you like you skip lunch and then you have this as a snack, like, have all these little things. And then later on the day you're on the floor with a bag of Oreos and just everything else, you know, an ice cream. It's because you ate so little at the beginning. And so I've gotten to this myself before I've done this.
Speaker 1:So what we call banking your calories. So for people who do count their calories, you bank your calories, which means you're like okay, I'm going to eat barely anything, I'm going to eat coffee, that's what I'm going to eat when I wake up until like 8, 9 pm, and then I'm going to have dude, I'm going to have so many calories. I'm going to have like 2000 calories where I can just binge my ass off. First off, you're gonna feel like shit, that sounds awful. Afterwards you're not going to feel well at all, and even after, and then like you know, the next day you're to wake up and you're going to be hungry and you're just going to have to starve yourself for the rest of the day.
Speaker 1:So when I started, like okay, I'm going to have like oats and I'm going to put like peanut butter in that shit, like you know, if you'll say, like you know, oh, just do the peanut butter powder. Peanut butter powder tastes like shit. Listen, I'll put it in shakes and whatnot. But that peanut butter powder is not always a substitute for peanut butter. There is something that peanut butter gives this world that you cannot substitute anywhere else. So you know, I have it with that and that gives you some kind of drives me crazy. I'm like, oh, here's a yogurt bowl that has like peanut butter in or something like that. Yeah, it's like three 400 calories. Like that's too many. I'm like, do you look at me? Do you really think that people are obese because they're eating too many peanut butter and yogurt bowls? Like, is that the problem? Is that the problem that we're just like I'm just overdoing on protein and fiber? Man, I can't help myself.
Speaker 3:Like I just it drives me crazy. You like, can't, though like because that's the other thing too is when you do start to focus on adding in these more whole based foods, you're gonna feel more full than you are eating. The PB2 and the which, like. I'm not against those things Like I love me a crispy diet Coke like that, Yum. Like I love a crispy diet Coke. I love those things Like, oh right, I love me a crispy diet Coke like that, Yum. Like I love a crispy diet Coke. I love those things. Pbt powder, Like you're saying absolutely freaking, not I want peanut butter. Costco Brooklyn. Peanut butter, the runny, the salty, I want the peanut butter. I do not want that PBT garbage. I spent years of my life in disordered eating, eating that garbage and I will never go back.
Speaker 1:And you know, I think peanut butter is a great example of kind of this. I think add what you need mentality, because it's actually already in the goddamn jar, because you know how many times have you seen. Stop eating that peanut butter powder because it's got hydrogenated oils and sugar. Broseph, it's got two grams of sugar, like two, three grams of sugar. I'm sorry, 10 calories, 10 calories to make it taste better. Is that the problem? I don't think so. So it's fine to like your jiffy or I don't. What's peter pan? I think that's one skippy peanut butter. That's a peanut butter, right? Yeah, like there's all this.
Speaker 3:Whatever, it doesn't matter but it is one I mean I got.
Speaker 1:I grew up on the natural peanut butter because my mom insisted on it. She was definitely in that phase and anyway. But like I got used to it. But I still will like the just basic you know with.
Speaker 3:You know oil and palm oil and you know sugar and whatever see, I am like I like the kirkland peanut butter, which is just peanuts and salt, like that's literally it, and I, just I, I love a good, I love salt. So I think that's why I'm an element girl when it comes to electrolytes, like through and through. I love a salty taste and so, like that one I have just not found. I don't like sugar in my peanut butter and that's like a personal preference, that's not a diet thing, it's simply like I don't want my peanut butter to be sweet, especially with, like a peanut butter and jelly. I want that salty, sweet.
Speaker 1:It depends. So I feel like, but if you have like a yogurt bowl where you wanted a little sweeter, I feel like that's where I want, like the little sweetness from the peanut butter in that thing. But if it's.
Speaker 3:I'm just eating out of the jar, which I always want to do.
Speaker 1:Yeah, yeah, honey is way for sure. You always add other things, but like it depends, whatever there's different, and see, that's why you know crunchy. The rest of this episode will be about peanut butter, just so everybody knows.
Speaker 2:It's just going to be about peanut butter. I've been told that I'm supposed to send you some of our Kraft peanut butter.
Speaker 1:Oh, Kraft peanut butter.
Speaker 3:Yeah, Kraft peanut butter. What is what?
Speaker 2:Like yeah, Kraft peanut butter.
Speaker 3:What is what Like gourmet peanut butter? No, you know, like the company.
Speaker 2:Kraft Like mac and cheese Like mac and cheese.
Speaker 1:Yeah, we have Kraft peanut butter up here, oh see, I didn't know that he's Norway.
Speaker 2:Or Norway, one or the other.
Speaker 1:He seems like he's from Norway, doesn't he Like? It seems like he came to Craft peanut butter.
Speaker 2:Craft peanut butter and I've been told that. I'm supposed to send it to Liam Huh.
Speaker 1:I'll try it, is it? It's got to be similar.
Speaker 2:To me it tastes like peanut butter, because that's the standard peanut butter up here. Oh, interesting.
Speaker 1:You know what's really good. I say Reese's, reese's peanut butter. They sell just the peanut butter in a jar. It's actually pretty good. It doesn't taste just like from like a Reese's cup. Yeah, it's pretty good.
Speaker 3:See what I tell you people. It's all about peanut butter, is it fluffy?
Speaker 1:though, like the.
Speaker 2:Reese's cups Because okay, then I don't I want no, no, no, because in the cup it's almost like whipped.
Speaker 1:You know what I mean. No, it's not like that, it's much more like your standard jif or whatever, but with like a reese's, like kind of kick. Yeah it's, I mean it's good. Anyway, back to what we were talking about, what you need. So, yeah, all right, I mean maybe just give like what about? Like a snack? You know somebody wants a snack. Like you know, like eat what you? How would you need that sort of thing? Like what do you? What do you do?
Speaker 3:Let's do like chips. I feel like that's a really common one, so something that you could do. I actually love making like snack plates because I think it's fun to like put all of it onto a. Something else that I will say about putting things on a plate that also kind of helps you start to recognize your hunger and fullness cues a little bit more. I know that's technically like kind of a portion control type thing, but I like to refer to it as mindful portioning, where we're not doing it from the sense of like you're not allowed to eat anything past this.
Speaker 1:It's more so, just so that like you're not mindlessly reaching into the bottom of the chip bag and then you have a big bag.
Speaker 3:that's gonna be easy versus just putting it onto a plate and then you have that portion and now, when you're done with that portion, evaluate, like, am I still hungry or am I full? Like what am I feeling in that moment? So, tossing some chips onto a plate, I'm going to be choosing, like a kettle cooked, sea salt and vinegar, because those are my favorite.
Speaker 3:Sea salt and vinegar is real good um some combinations that you could do carrots and hummus on there. You're going to add some color with the carrots. You're going to add a little bit of fiber, a tiny bit of protein, not a whole lot with hummus. I also love to do something like a jerky or a chomp steak. You could do some deli turkey or, um, even some like crackers. Oh no, we already did so. We're not going to do crackers and chips, but you could do a variety of different things in terms of that, like protein.
Speaker 3:Ooh, another really good one that my clients love for chips. You don't have to blend the cottage cheese if you don't want to, but blend up cottage cheese and mix in a ranch seasoning packet, dip chips and carrots into it, and now you've got yourself a nice little chip dip that you're getting all of the crunch, you're getting all of the salty, you're getting like that ranch flavor, but then you're also adding the veggies on the side for some extra fiber. You don't have to blend it if you like the texture of cottage cheese, but I have a lot of clients who don't, so then they blend it and add that and they say people do with Greek yogurt, you know, just blend.
Speaker 1:Yeah.
Speaker 3:Yogurt works too, just plain Greek yogurt.
Speaker 1:What is up with people dipping Doritos into cottage cheese? I keep seeing that over and over.
Speaker 3:Have you done this? What's going on? No, I haven't seen that Cottage cheese freaks me out, so I don't eat it.
Speaker 1:I like cottage cheese, but like people I'm not. I'm not saying it's bad because I haven't really done it yet, but like there's like you got to dip the Doritos into cottage cheese.
Speaker 3:I'm like I guess that's an add, what you need sort of know protein and stuff like that. Yeah, but I'm not a dorito fan.
Speaker 1:No, I don't like them very much my fingers get too like I don't. I don't, like you know. Yeah, no, it's a finger licking situation. It might not be ksc, but we're doing. We're already doing with those I'm just.
Speaker 3:I am a tortilla chip girl or a sea salt and vinegar kettle cook chip girl, sometimes a barbecue chip, like on a hot summer night with like barbecue food, barbecue chips, great. But those are like my three chips. Other than that, like like I'm not a cheetos girl, not a doritos girl, just not my thing I like the little balls so you can throw them up and try and catch them in your mouth.
Speaker 1:I like to catch balls with my mouth, so anyway, we're talking about uh, so yeah, so eat what you want, add what you need. So yes, really, for anybody listening, just find things that you like. It's got to be different. I like berries, I like apples and, you know, some peanut butter or whatever hard-boiled eggs. I've been buying the pre-cooked hard-boiled eggs?
Speaker 1:yes, I know it's cheaper to make them yourself. I'm not doing it, just leave me the fuck alone. So I'm just buying the prepackaged one. They're already in the two little packs. So I got two hard boiled eggs and they last months, and that's what I need because shit goes bad in my fridge. It happens.
Speaker 3:But I think that's such like an important thing to note too is that like yes, of course, pre-prepared things are going to be more expensive than something that you would prepare yourself. But if you are someone who does not like, obviously, if it fits in your budget, if it fits in your budget and you don't have the time to prep things, buying those pre-packaged items is going to make your life significantly easier.
Speaker 1:Like, truly like rice packets, I love yeah, I love, oh, I love the rice packets people like oh, you're eating that. There's barley.
Speaker 3:They have lentil packets now that are pre-seasoned. Those things are fantastic, like I was mentioning, rotisserie chicken, canned chicken, canned tuna, tuna packets and those things are cheap Like tuna packets, canned chicken. Those are really convenient and more budget-friendly options and it's like if you are someone who knows that I am realistically not going to prep anything, I am not going to make the hard boiled eggs by the pre-prepared I'm not going to, just not being lazy by buying things that are pre-prepared.
Speaker 3:I buy that big ass jug of pre-minced garlic from Costco. I hate how sticky garlic makes my hand.
Speaker 1:It is really annoying. I love, but I love that this taste of like fresh garlic, so I power through. But I totally get it because it's really annoying.
Speaker 2:It's really annoying. Not everybody likes to cook exactly, yeah, not ever.
Speaker 3:It's like it. Nutrient like eating. Nutrient dense does not have to. It doesn't have a certain look. That's what drives me crazy about social media is it's like it's not kale, quinoa salads and it's not just these like fancy beautiful meals. A healthy, nutrient-dense meal can literally be canned green beans, rotisserie chicken and microwavable potatoes.
Speaker 1:Perfectly well, yeah like you know, they sell canned potatoes like that's just convenient. They actually sell cooked canned potatoes. Yeah, they're already cooked, I cooked. It is a little weird, like just that they're like little, tiny little potatoes already in there, but like you throw them in your air fryer or something. I have this video saved. I've been meaning to make it forever, just haven't done it. But like, yeah, you can just make it for, even for someone that might be. Maybe they're like eat in days. I'm like this is great you know they're adding this.
Speaker 1:They're like that's all processed food. I'm just like process doesn't equal bad. Like what are you like? Yes, I understand and I get where they're coming from. We're eating too much ultra processed food. Totally I understand.
Speaker 3:But we just swing back too much the other way. 100%. And it's not about like. It's not even about the processing. And in terms of like, the ultra processed food, it's like yes, if your entire diet consists of ultra processed food, let's add in some more nutrient density. But if you're having Oreos like two Oreos every single night because that brings you a little piece of joy, have the damn Oreos.
Speaker 1:It's not the end of the world, especially the peanut butter pie ones, like holy, holy shit, like they are so good. Have you tried the peanut butter pie ones?
Speaker 3:no, but I'm putting. I have a ninja creamy now and an oreo and I make like the with the fair life chocolate milk, and then that's what you need.
Speaker 1:That's where we come back to that and then we put oreo in it's so good.
Speaker 2:Everybody it talks about these days is the ninja creamies. It's worth it.
Speaker 1:It's like I didn't want it to be worth it. It's worth it like it really is so like you know they. They sell um jello. Have you seen? Like the pudding? So you know the pudding mixes. They have an oreo one.
Speaker 3:They have an oreo one yeah.
Speaker 1:So get that, put it in your fair life shake, put that. And then obviously oreo on top of it. They also have like oreo protein powders. If you want to add protein powder to it. They have like cookies and cream or whatever, like that's fine or whatever, it doesn't matter.
Speaker 3:See, I'm not even using the protein shakes, I'm using just the Spirit Out Fair Life chocolate milk, because it's still got 15 grams of protein. I'm like a cup of it is 140 calories of 15 grams of protein. Like I'm adding either the double fudge or the vanilla. It just kind of depends on my mood. Uh, a tablespoon of that like jello pudding mix into there.
Speaker 1:Yeah, then I mix, I do salt, like adding salt with the chocolate, really good I get that, I get that, and then, as long as it's celtic salt, because obviously table salt's poison, yes, go ahead no, no, it's got to be himalayan no, himalayan's old, that has heavy metals in it. Have you not keeping up, rob? It's now celtic salt.
Speaker 3:Oh, I'm sorry, what is celtic salt?
Speaker 1:you've not heard of. Oh man, you're not on that side of tiktok. I feel good, yeah, that's so nice, that's so nice for you to not be on that side of tiktok. Holy shit, no, himalayan is out, because that has heavy metals.
Speaker 3:Now it's celtic salt, is the healthy salt, and there'll be something else new soon as well just like cereal that has iron in it is magnetic because it has literal iron that we need in order to survive people got real mad when I talked about how that's just iron like yeah, no people get mad at that I had a, I had a paid, I had a paid ad with the grains food foundation, so like basically just a government foundation promoting grains because we need to eat more fiber and we need to eat more whole grains and so I did a partnership with them and I talked about iron and cereal and like why processing is not the worst thing in the world.
Speaker 3:Like we literally process foods to get rid of nutrient deficiencies, like scurvy, Like would do you all want to be walking around with scurvy?
Speaker 1:You want rickets.
Speaker 3:What's the last time you saw?
Speaker 1:someone with rickets. There's a reason you haven't seen someone with rickets.
Speaker 3:There's a reason, and so I was talking about cereal and, oh my God, the crunchy moms got, they found me and they found that video and they were pissed.
Speaker 1:It's not natural. That's not natural. Just eat I don't know a raw steak or something. Shove it up your butt, who knows? There's always a new fucking thing that you have to do yeah it's ridiculous god but anyway, so yeah, so yeah, I mean advergine, we talked about that much.
Speaker 1:I kind of want to get your take, because I've seen you talk more about blood sugar and so like obviously it's important for diabetics. No one's, I think, arguing against that. But like, do you? How important do you think it is to not monitor? Obviously we're not wearing continuous glucose monitors here, but how important is? Do you think it is? How important do you think it is to kind of monitor that? As someone who doesn't have insulin resistance, like how much should they think about, how much should they be concerned, that sort of thing?
Speaker 3:Yeah, absolutely. And so, like I also talk about blood sugar, not necessarily, like I was saying, to be like oh my god, we need to be obsessed with this. It almost becomes like another diet that we're thinking about. It's more so to explain the mechanism of how our body actually utilizes food and why adding protein, fat and fiber keep you fuller for longer, because truly it really does kind of go back to like blood sugar balance at the core.
Speaker 3:And when we kind of look at how, like, all of our other systems interact with our body, staying in kind of that like balanced blood sugar, happy equilibrium, it influences a lot, like we think about how blood sugar balance impacts our serotonin and melatonin, like our sleep patterns, and then, in turn, how our sleep patterns affect ghrelin and leptin, so our appetite and our satiety and hunger hormones.
Speaker 3:So we think about like how all of those things interplay together. And I really do think, like when we talk about the basic foundation of eating, which is what we neglect a lot of the times, right, kind of like you were saying with the basil seeds, right, it's like we find this one thing that we grasp onto. I talk about blood sugar balance from the perspective of coming back to the foundations, like what are these basic principles when it comes to nutrition and how does that affect your body and why does adding protein, fat and fiber to your plate keep you more full and satisfied? And I do think that, like I talk a lot to insulin resistance, pcos, those types of things, because I do have a lot of women who follow me I think a lot of people ask me that as well.
Speaker 1:I mean, do you have any general guidelines? Because I get ones like what about PCOS? I'm like, I'm not really my area of like expertise.
Speaker 3:I don't know, maybe you, if you have any suggestions or anything, go right ahead. Yeah, I'm actually taking a course for it right now to get kind of like a little bit more certified in it, because I knew enough to be dangerous, but not enough that I felt like super comfortable and so I was like I want to know, like the pathophysiology, like I want to know this to a freaking T to understand it, and what the data and research is actually showing.
Speaker 3:So that's like randomized control trials metal analysis obviously more of those like gold standard type studies is really showing that this low glycemic load or low glycemic index diets is probably one of the most beneficial diets for someone with PCOS. Because there are different variations of PCOS I feel like that's the best way to put it but at the root of almost all PCOS individuals is going to be insulin resistance and then that hyperinsulinemia that happens so for 11,. I'll just explain, like blood sugar balance a little bit to make this make sense.
Speaker 1:But basically what happens?
Speaker 3:when we eat a carbohydrate, and that's a donut or a blueberry, it literally does not matter, they're all going to break down into glucose. Don't yell at me, I'm not saying that a donut is better than a blueberry.
Speaker 1:We have more than two brain cells. We've got enough to understand.
Speaker 3:To your audience, just to be safe.
Speaker 1:I was trying to give them a compliment as well. Like they understand we're not saying, we're not on TikTok, where people like what are you talking about? Donuts? Way worse, yeah, go ahead.
Speaker 3:All carbohydrates, so donuts, blueberries, it does not matter. We're all going to break down into glucose in their simplest form, aka sugar. Also, we need to stop demonizing a transient blood sugar response after you eat, which basically means that your blood sugar goes up after you eat a carbohydrate. That is what it's supposed to do.
Speaker 1:If it didn't do that, that's a problem.
Speaker 3:If it doesn't do that, you're going to be hypoglycemic and die Like you're supposed to go up, okay. What we don't want is those like massive spikes and massive falls. That's what we're trying to avoid. Those are going to happen sometimes. We don't want them happening all the time, okay.
Speaker 3:But having a blood sugar spike after a meal is normal, because when you eat a carb and it breaks down into glucose, the glucose enters your bloodstream. That sugar, blood sugar, is going to elevate. When that blood sugar elevates, it ignites your pancreas. Your pancreas then releases something called insulin. Insulin kind of works as a little capture goes and pulls the glucose out of the blood and then takes it to the cell. When you have insulin resistance, what happens? Think about yourselves as like having doors. The doors become locked. The insulin is not able to open the door and put the glucose into the cell. So then the glucose is staying circulating in the blood. That's what causes those like higher blood sugar levels. And if you've ever heard your doctor say HbA1c, that's measuring your blood sugar over the course of three months, which is a much better measure of what blood sugar balance is as compared to one singular fasting blood sugar.
Speaker 1:Because that doesn't. Yeah, it's just one snippet in time.
Speaker 3:Yeah, that's one snippet in time. You could have had a donut before you went to the doctor in time. Yeah, that's one snippet in time. You could have had a donut before you went to the doctor. Your blood sugar might be through the roof. So that is kind of like the basics.
Speaker 3:And so when we talk about hyperinsulinemia, that essentially means that our body is really smart, and so when this signal is interrupted, our body is going to shuttle out more and more insulin to try to get those receptors to listen and open the door. And when we have these high levels of circulating blood sugar, that's what can lead to an increased risk for prediabetes, type two diabetes, all of those things. And then it can also cause a slew of other things and can affect your eyesight. It can affect your nerve, your nerves, lots, lots of different things. And then, on the flip side of that, when we have too high of insulin, how it impacts PCOS is that insulin actually acts on they're called FACA cells on the ovaries, and that's what influences the ovaries to emit more androgens, so more testosterone that is what then creates a lot of these symptoms that these women are experiencing?
Speaker 3:So things like male pattern baldness, acne um hair loss.
Speaker 3:Um, I'm trying to think of like some of the other really common ones. But yeah, so, as you can see, kind of the root of that is really that insulin resistance. And now there are other things that play into the different variations of PCOS. And if you've been diagnosed with PCOS and you're wanting to work with like a dietitian or work on nutrition, I highly recommend one, finding a dietitian who has education and knowledge in that and two, having blood results in terms of your hormone levels to kind of give the dietician an idea of what variation of PCOS you might have. Because the supplement regimen I'm not going to get into that because that's nuanced and detailed and individualized.
Speaker 3:Supplement regimens for individuals with PCOS are more so based on the variation, the nutrition recommendations. However, what we are seeing in terms of those studies is that this low glycemic index or low glycemic load so basically balancing out your blood sugar, adding more protein, fat, fiber, more complex carbs versus more simple carbs, is going to help with that overall insulin resistance as well as resistance training, so building more muscle.
Speaker 1:Yes, absolutely the reason for that.
Speaker 3:That's why I hate, I loathe, when a doctor says to a PCOS patient just lose weight. No, what we should be telling them gain muscle, eat nutrient dense foods. That's the education that we should be giving, because muscle has a massive capacity to uptake glucose. The more muscle you have, even at rest, you're going to be able to take up more glucose. But then you activate that muscle If you go on a five 10-minute walk after you eat. If you're someone who's struggling with high blood sugar levels, type 2 diabetes, insulin resistance, you get a five to 10-minute walk in after you eat a meal. That's going to significantly reduce that like overall blood sugar response because you're activating that muscle, which means that it's going to pull the glucose in and it's going to turn it into ATP and turn it into energy.
Speaker 1:I've seen multiple like yeah, randomized control trials where they've tried they've done that with people who have insulin resistance just going to walk afterwards and they see improvements in blood sugar. It's pretty amazing.
Speaker 3:No, I mean my husband, like I said, is a type 1 diabetic and I always joke that I just have to walk him after meals. He wears an Omnipod.
Speaker 2:He has a pump. He doesn't have a pump.
Speaker 3:I should get him one of those like kiddie back, you know like backpacks that have like the leash on it for kids. I should get him one of those yes People probably have a few questions.
Speaker 3:But it's really like I'm not. He got diagnosed last year and it's been like kind of a life changing thing. But like I don't want to say his diagnosis is like a cool thing by any means, because it's a very hard condition to manage. But it's been interesting as a dietician to see how, like foods and walking and exercise and all of those things impact blood sugar like in real time. On a CGM Like, for example, we went to the Iowa State Fair last week which, like that is fried food, that is pizza, that is carbohydrate central, he didn't have to take a single bolus of insulin the entire time we were there. He of course had background insulin going on.
Speaker 3:That goes on all the time, okay, okay, it doesn't replace insulin right type 1 diabetes community gets really upset about that. I learned that in a video where I miss. I did not say that it replaced it, but they did not like the way that I worded my sentence and I got very much in trouble. So he does have bolusus insulin or he does have background insulin going on, but if he's like walking after meals, especially a high carbohydrate meal, he typically doesn't have to bolus.
Speaker 1:Right. So what I am hearing from you is that for people who have insulin resistance maybe PCOS all of that stuff is everything we've said is important. It's just more important. It's just more important. It's just more important to you know, make sure you get fiber, protein, fats, exercise, build muscle, sleep, like all of the healthy things that we talk about. It's just makes, instead of a nine out of 10, it's a 10 out of 10 for you, important. You need to make you just focus on that.
Speaker 1:And what I think is kind of interesting is you were talking about kind of energy. We talk about how you know if you have these spikes it can lead to either crashes or you know, like, if you have stable insulin levels or stable blood sugar levels. I should say you know you have more kind of steady energy. And I've seen this from the carnivore community. I've seen them say like, oh, when I went carnivore, I you know Joe Rogan was talking about all this stuff for, like, I just have steady energy levels throughout the whole day and I'm like, okay, but like, for a lot of people, will that improve?
Speaker 1:Maybe it could improve their energy levels, but that's because maybe they went from eating a lot of ultra processed foods to now eating no carbs, and their energy levels are stable because they are not doing this. So you could have instead just added fiber and protein and healthy fats and stuff. And basically you had an ant in your house and you took a flamethrower to it. It will kill the ant, but you didn't have to do all of that. You could have just gotten rid of it easier.
Speaker 3:Yeah, exactly. The studies on the ketogenic diet or the carnivore diet for PCOS are basically showing that it's not a matter of reducing the amount of total carbohydrates. It's balancing the percentage of carbohydrates against protein, fat and fiber and then the type of carbohydrates that you're eating most often, so prioritizing those more complex carbohydrates whole grains, fruits and vegetables, beans, legumes, lentils, all that good stuff over more of those simple carbohydrates. Once again, that's not to say that you should never have them. It's a matter of moderating them and then, when you are eating them to the best of your ability, balancing them out. So, if you are going to go get a donut and coffee with your friends, maybe having some scrambled eggs and some berries before you head out the door, or even like a Greek yogurt with some, you know, like another.
Speaker 3:I guess berries would be another good option to throw in there, like just having something with some of that protein and fiber, because you're also probably going to not end up eating like two or three donuts. You're going to just have the one donut because you're going to feel more full anyways, yeah, yeah.
Speaker 1:So yeah, I mean just finding about doing things as we say oh crap, what was it In moderation, that's what it was. I forgot the name of our podcast there for a second. Sorry it's, you know it's so it just kind of seems it's frustrating.
Speaker 2:I feel like it changes weekly anyway.
Speaker 1:I know, right, it would be something else, but like it always. You know, I just see that from a lot of people who have insulin resistance oh, I can't have carbs, I got to cut out carbs. You know, I see that all the time. Like you know, you should cut carbs with a knife, cut the potato and then just add to maybe some cheese and whatever else to the potato.
Speaker 3:And the other wild thing to me about especially with like PCOS individuals, is that they are at a higher risk for cardiovascular disease, a higher risk for increased cholesterol levels and triglycerides. But then we're turning around and saying, yeah, go follow the keto and carnivore diet where it's a significant increase in saturated fat. I'm like the saturated.
Speaker 1:I don't see that talked about enough like, yeah, like fiber is also what decreases cholesterol like having a sufficient amount of that. No, it's like a ton of saturated fat yeah.
Speaker 3:So it's like, okay, we've got high cholesterol and pcos ketogenic diet. That makes yeah, in what world.
Speaker 1:Yeah, and I see, like you know people, I've had commenters who's like I have PCOS. My doctor just said go keto, or you know like. So I'm like that goes back to the beginning.
Speaker 1:Like doctors, don't have nutrition background education unless they actually sought it out. So you know, dietician, if you can meet with one because, listen, I would love to be able to ask Taylor, like, oh, what about PCOS? They're like, oh, just take berberine, but unfortunately we haven't sold out yet. So when we eventually sell out, we'll get Taylor back in. She'll tell you what supplement you need to take in order to fix everything and we'll all profit off it.
Speaker 3:But we're not there yet I literally told my husband like two weeks ago I go God, I wish I didn't have ethics Cause I'd be so rich.
Speaker 1:Yeah, tell people like you could. There's of supplements that people say oh, just take this that you know like the amount of like brand deals that all get like sent in.
Speaker 3:I'm like, how do some of these like keto companies have this type of money? Like where does? That come from? I would love to know supplements.
Speaker 1:Man, I'm telling you like ketones. I've been keeping. Like, oh, you people, I I'm constantly being offered to like, oh, just show our ketones. I'm like, have you not watched any of my content?
Speaker 3:no, I literally got an eight thousand dollar offer Skinny Tea and I was like, did you take a single glance at my channel before you sent?
Speaker 1:me Keto Skinny Tea. Did they add some like supplement to it, or that's?
Speaker 3:interesting. I really didn't look into it. I'm not I mean, I don't blame- you.
Speaker 1:But I'm also curious as to like you know, like I'm sure there's some stevia in there, because that's natural. Any sort of skinny tea is just going to make you shit your pants Like we added a bunch of like sugar alcohol in there, so like sorbitol or some shit.
Speaker 3:It's not that it's going to be like caffeine and stuff. I mean, it's some type of the rise of magnesium that, like I love magnesium, but it's also like these companies that are advertising calming supplements and then they put magnesium citrate.
Speaker 1:I'm like oh, that makes you.
Speaker 3:They're going to be up shitting their brains out all night.
Speaker 1:Yeah, that's if you, if you're backed up and you also need magnesium, then you take your citrate.
Speaker 3:Then you take citrate If you want to sleep and you want to calm down. It's magnesium glyconate, not magnesium citrate. But the amount of supplement companies, like one of the biggest selling ones on Amazon, is called Calm and it's just mag citrate. I'm like that's not.
Speaker 1:I've seen Calm, is it citrate?
Speaker 3:I've never looked at that brand before it is citrate. Yeah.
Speaker 1:Calm Calm's a word for it.
Speaker 3:Yeah, it's not going to calm your digestive system, I can tell you that much.
Speaker 1:Oh, man, yeah, Okay. So yeah, at least we're able to talk on that a little bit. But yeah, I would love to, you know, you know we've been talking for a while. Probably don't want to go like super long, but I'd love, because you do intuitive eating. So, like you know, maybe give, because that's I don't know, like I just kind of want to like maybe squash some of the untruths. Yeah, just like you know, like hey, hey, rob, look up, is intuitive eating good? And then we're going to find we've got Rob on chat GBT and we'll see. Or maybe, like what? Maybe we'll look up like what intuitive eating is and see if Taylor agrees with that. What is your sort of definition of intuitive eating, taylor?
Speaker 3:Yeah, I wouldn't say that I have like a particular definition of intuitive eating, of the idea of intuitive eating is, I think, one of my least favorite things that people say is that it's unconditional permission to eat Like. Yes, at its core, that is the like theory behind intuitive eating. But we're neglecting the 10th and probably the most important principle of intuitive eating, which is gentle nutrition. Basically meaning that being intuitive means that you're also paying attention to how foods make your body feel. So if you're only eating broccoli, you're not going to feel good. If you're only eating donuts, you're not going to feel good. That goes in both directions Same with like.
Speaker 3:Another example I give often is I don't like broccoli, so I don't eat broccoli, but I also don't like fried chicken, so I don't eat fried chicken. And I understand like both of those might be controversial opinions, but I don't like those foods so I don't eat them. So that kind of is like what one of my like biggest qualms when it comes to intuitive eating. But really the premise of it is focusing more so on like your hunger and fullness cues, which is oftentimes really hard for people who come from a calorie, or like macro tracking background. I will say I am not against calorie tracking.
Speaker 3:I think a lot of people work for others in terms of, like my personal history. I had an eating disorder. It was called orthorexia. It was really tied into calorie counting, so I will never track a singular calorie in my life ever again. And a lot of the clients that I specifically work with do have more of that like disordered eating or eating disorder past. So that's where focusing on a lot of these things that I've talked about, like mindful portioning, leaning into more blood sugar, balance, the power for understanding nutrition that's where it becomes more intuitive. And I also think, like another really common thing I hear when people start intuitively eating and focusing more so on this, like hunger and fullness. People don't know what hunger and fullness really feels like.
Speaker 3:Like a lot of the times when they first start to feel hungry, they get like scared and like freaked out. They're like why do I feel hungry all the time? Like started eating breakfast and now I'm hungry. I feel like that's not supposed to happen. I'm like, no, that that means that that your metabolism, like your body's working if you're hungry, like it's supposed to get hungry. Um, so I think that like it is hard when you've come from that background where maybe you've never really felt hunger and fullness and you've always ate based off of calories or macros or you know those types of things.
Speaker 3:That can be very difficult, but it's kind of the premise of intuitive eating is, you know, eating more based off of your hunger and fullness cues, implementing general nutrition, focusing on adding nutrient density versus restriction, and then also this idea of there's no good or bad foods, which the internet loves to get at me about that. That's where they go.
Speaker 3:So you're saying that a donut and broccoli are the same thing. No, I'm not saying that. What I am saying is that food doesn't have a moral value. You are still a bad if you eat a kale quinoa salad and you punch someone in the face.
Speaker 1:you're still a bad person, okay salad and you punch someone in the face, you're still a bad person. Okay yeah, I see this a lot from people like you know they're like, I'm not, it's a bad food, but if you eat it, that doesn't make you a bad person. Like, what do you think is going to happen? What do you think is going to happen If I tell someone that you know these Skittles are bad but you can eat them Like, is that really where people are going to learn them thrive? I don't think it is. But also, I love what you're talking about, the fullness cues. I 100% agree.
Speaker 1:There was a comedian I remember he was just like a doctor once asked me how long does it take after you start eating to feel full and stop? And he's like what are you talking about? I don't stop when I'm full, I stop when I hate myself. I see I stop when I'm stuffed. People say I'm stuffed, like you know. I was just looking it up because there's like a Japanese term here.
Speaker 1:I'm going to butcher it Harahachi Boo, harahachi Boo. We're basically just where you stop when you're 80 percent full. So, like you're not, you're not, you're not stuffed, you're not anything like you're. Like I'm not hungry anymore, so I'm going to cease eating right now. And so you know, I think, and it's good and it can be tough, because also you know I've listened I eat real fast. I'm not going to complain, I'm not going to say anybody else's uh, you know I, I, I just scarf it down. But like, if you do slow down a little bit, you can feel your hunger singles signals a little bit better and understand when you're not really hungry anymore. But I'm terrible at that. So I'm not going to really judge anybody else.
Speaker 3:Well, and another point there too that, like science and research also shows that recurrent, like dieting patterns so basically going in and out of dieting cycles which is what a lot of people do, yo-yo dieting right, like you're going in and out of those phases all the time because it's unsustainable that can actually negatively impact your ghrelin and leptin, so your hunger and your fullness cues, so it can actually directly like impact that feeling. Which is why, a lot of the times, when you do hear of those people who are restricting, restricting, restricting during the week, then they're overeating and overindulging on the weekends and they're like I just feel, like I have no self-control and I don't stop until I feel uncomfortably full.
Speaker 1:Yeah, that's not necessary.
Speaker 3:Yeah, that's not even necessarily like a lack of mindfulness. It's like, truly, the hormones have been interrupted because of the recurrent patterns of this restrict binge cycle that people are in. So it's actually really crazy like how much dieting in that manner can impact us in a negative way, because the problem that I see most often with like a calorie deficit or macro tracking is people aren't doing it well or right they're right, yeah themselves into one that's significantly way too fucking low, because they want to lose weight as quickly as possible and it's like if you did a calorie deficit of like truly two or three hundred calories and you started adding more nutrient dense foods in.
Speaker 3:It's gonna take a lot longer, but you're gonna feel a lot better and it's actually going to be something that is sustainable. Another thing that I say often is like weight loss does not equate to health, which the internet trolls love yeah, but of course the reality is is like someone can lose weight but not improve their metabolic parameters.
Speaker 3:so like I had a woman reach out to me a couple of weeks ago where she was like I just wanted to let you know my doctor had put me on like a thousand calorie diet. I had lost like over 100 pounds. All this stuff because she was trying to prevent diabetes, because she was at like a high risk for HbA1c, was in the pre diabetes area. And she's like I went back to the doctor and I lost the weight, my BMI went down but my A1c actually ended up going up and she goes. And then I increased my calories and started following, following like kind of your pattern of eating, and I actually ended up maintaining my weight. She's like I gained a little bit of weight and then I dropped a little bit and then I ended up maintaining after that and kind of found like a good spot and she goes and I followed this for six months like more of your power for type vibe.
Speaker 3:My A1C went down. It's now below prediabetes level. So and that also comes from a place of like I mean you guys probably saw the rise in like bodybuilding years ago where it was like if it fits in your macros right where it's like all you're eating is ultra processed food, but it fits in your macro so it doesn't matter that it's like well, yeah, these are different extremes.
Speaker 1:There's the eat, there's. I've been getting a lot of you tell, why don't you tell people just to eat real food? And I'm like, I do tell that I've tried those fruit of plastic arrangements. They're too plasticky, they don't taste good. So I only say you real food, and then you have the, if it fits your macros, just eat whatever you want, slushies and you know, red vines and stuff which delicious.
Speaker 1:But also I did want to just add, cause you said it before earlier, was talking about leptin and ghrelin these are your hunger hormones, whether you feel hungry or full. And you said sleep, which is I just I know I bring it up a lot, but like, if you're, if you're only they've done studies, they've done randomized control trials where, like you, people only sleep four or five hours, they're hungrier, they eat more because it's just messed Like you're not repairing. Sleep is when you repair shit and you're not doing enough of that. And I hate people always hate when I tell them this because, like, I know, like what sleep? No, no, no, like, please, just try, just try. We have a whole episode on sleep, episode 69 again. I don't remember.
Speaker 1:Rob will tell you later and we listen to that one. Get your sleep. It will make every it'll. Just it'll make it better, make it easier.
Speaker 3:Just get your sleep yeah, no, a sleep is. Sleep is probably the lowest hanging fruit and, like I always tell people too, this is another thing that I focus on. A lot is bite-sized habits and like bite-sized changes. So if you're someone who's hearing liam say that and you're the person who's going to bed at midnight and getting up at 4 am, or going to bed at midnight, getting up at 5 am, try going to bed at midnight and getting up at 4 am, or going to bed at midnight and getting up at 5 am. Try going to bed at 1130.
Speaker 1:Don't try to go to bed at 9 pm.
Speaker 3:You're not going to be able to go to sleep at 9 pm. However, if you just start slowly cutting back chunk by chunk, that 15, even 1145, start there, like shutting all of your devices off, getting into bed a little bit sooner. Once that becomes consistent, go to 11, 30 and then so on and so forth until you're getting that more sufficient amount of sleep where you feel better. People do that so much in nutrition and that kind of goes into intuitive eating too. Is that all or nothing mindset?
Speaker 3:where I'm all in or I'm all out. It's never like this idea of I can just exist and eat and work out and and it can just like people, always like it's a lifestyle, Like it can be, it can be, but it's like we don't make it that because we make it this all or nothing thing.
Speaker 1:And so you're looking at your phone up until you go to sleep. Maybe 15 minutes. Give it 10 minutes, 10 minutes, like you know, space between that and you can work in that in the future. Okay, so get your sleep. Rob what you find on like intuitive eating and whatnot. You find anything interesting over there um chat.
Speaker 2:Gpt basically agreed with everything that she said interesting even down to honor your health with gentle nutrition um feel your fullness uh way to go chat challenge the food police yeah yeah, challenging the food police.
Speaker 3:How I educate on that is that I cannot control how that aunt susan's gonna tell you that the mashed potatoes are bad for you at thanksgiving, but I can control how you react to aunt susan talking about mashed potatoes being bad at thanksgiving because there's gonna be food police on social media.
Speaker 2:The mashed potatoes. To throw the mashed potatoes at Aunt Susan.
Speaker 3:Yes, what was that?
Speaker 2:Is there a way to react to Aunt Susan to throw the mashed potatoes at her? It's violence. Yes, get a ladle.
Speaker 3:Violence is the only answer you sweep the mashed potatoes in her face yes, and then just throw some of the yams with the marshmallows, just to really get her going. There we go and then just throw some of the yams with the marshmallows just to really get her going.
Speaker 1:People enjoy when I say, like you know, like you're gonna get people that tell you like, oh, you're getting a little chubby or this or that, and tell them like, just like, how many calories are in the bag of dicks you eat every day, or something like that. Like, just, you need a little bit of a comeback. Just be like, hey, fuck you, I'm gonna live my life here and I'm going to try and work on myself. I don't need you breathing down my neck.
Speaker 3:Yep, exactly, you can control your relationship with food, your relationship with exercise, how you view food and think about food. You cannot control the people around you. And so you're going to have food police in your ear for the rest of your life, because that's the society that we live in Yep.
Speaker 1:Tell them to get fucked. But anyway, where can people find you, taylor, right after this?
Speaker 3:They can find me on TikTok or Instagram at Simply Healthy RD. My podcast is Simply Balanced. It's a little rocky right now. It's kind of episodes whenever I have the time to, if I'm being totally transparent. I do have a YouTube channel. I'm going to be totally honest with you. My husband uploads my YouTube videos of me sitting in my little corner of my office doing my podcast, and that's the only thing on my YouTube channel.
Speaker 1:I don't even know what my handle is on there, I think it's so great, that's like my level, that's like my level of knowledge is not even knowing the name of the channel.
Speaker 3:I actually I like started paying my husband the salary like out of my company and it's to literally upload a YouTube video like for my podcast, and that's it. I do just hire a VA though.
Speaker 2:So not only do you walk him, you also employ him.
Speaker 3:Yes, he's my employee and I walk him. Oh, he's going to hate me when he listens to this. Oh my shit, he's going to hate me when he listens to this.
Speaker 1:Oh my God, my husband's really cool, you guys, you can find him on TikTok at Diabetic Dawn is what his TikTok is. Oh, does he do? Does he do? Does he does? Does he does nutrition? He does not does.
Speaker 3:No, he he'll like, he'll post a video once every like six months of me doing stupid things.
Speaker 1:So if you enjoy it.
Speaker 3:OK, OK okay okay, okay, but yeah behind the scenes of me shopping at costco the other day, and it's his like most video ever.
Speaker 1:Yeah, so well, yeah, I mean go follow tail and listen. I gotta say I'm impressed with you. Know you get this following because your videos are like seven minutes long and I'm like if you can keep someone's attention for that long, that shit's impressive.
Speaker 3:I wish I could make them shorter, like that because I'm a yeah, like, I, just, I yap, like that's just how it is. I'm a talker and so my videos have always been long and that's why brands hate working with me. I'll be like they'll be like 30 second video and I'm like that's humanly impossible, that's not gonna happen see, this is my yap session is here.
Speaker 2:This is where I yap about everything, and then my videos are actually thinking that, uh, you, you didn't get to rant enough last week with forest because you've just been rant, rant, rant tonight oh yeah, I mean also, like you know, I just drank a ton of zero uh soda, uh, at the movie theater.
Speaker 1:I saw deadpool 2, or deadpool 2. I just saw deadpool and wolverine, so we got to see a movie for the first time in, uh, since oakley was born, so that was cool. Deadpool 2. Or Deadpool 2. I just saw Deadpool and Wolverine. We got to see a movie for the first time since Oakley was born, so that was cool.
Speaker 2:That was cool.
Speaker 1:So, yeah, I just got a little bit more energy. Listen, that's the thing. It's that my energy is up and down because I eat nothing but white bread and no, I don't know where I'm even going with this and Starburst it's like I make sure my blood sugar is up and down as much as possible.
Speaker 3:You know what a really good hear me out a good movie theater. I understand that when you're going to the movie theater most of the time we're just having candy and popcorn, oh yeah. But if you want to try like a little at home popcorn combination, that's more of a power pack snack popcorn, dark chocolate and pistachios.
Speaker 1:Really good combo. Popcorn itself is not bad.
Speaker 3:Popcorn has what like three grams of fiber per serving Four grams.
Speaker 1:Four grams per serving.
Speaker 3:And then pistachios are a complete protein. They have all nine essential ingredients.
Speaker 1:We've talked about this before. People ask me because I said like I'm not a fan of the term complete protein, like why? And it's just because, like all plants have all nine essential amino acids. Just like, lower in some amounts, might be lower in methionine and stuff like that. So like, unless you are eating only beans, like if beans are the only place you're getting protein from, that's a problem. But how many people are in that situation? Maybe people in developing countries where, like, that's all they have access to. But in a place like the united states, canada, these places you're gonna eat a variety of foods, so you don't really need to be like it's not yeah, you don't
Speaker 3:have to make sure I'm getting rice I just like to educate on, like the vegan and vegetarian ones that are, because I think it's kind of fun oh no, it's cool like, oh, chia seeds and like there's a whole bunch of other like weird ones, soys people love to yell about soy too. It's really fun.
Speaker 1:Oh, my god, we've talked about that before. Like soy is like it's, so it's cheap and it's got protein, fiber and healthy fats, what more like? And it tastes pretty good to me, like what's. What's the hate?
Speaker 1:oh, yeah, that one drives me crazy but like buckwheat, there's another one, there's a bunch of weird ones that are so yeah, it is interesting, but like just eat, just stop worrying. Stop fucking worrying about it. Jesus drives me so crazy. What about this? What about that? Like it's not that serious, like Scotty's been saying that. So I've just been saying it's not that serious. It's not that serious, just do it, just do the thing.
Speaker 3:Exactly and I's like it literally lays out like foods that fall into those categories, like proteins, fats, fibers, colors.
Speaker 1:Wait. So what's the name of it again?
Speaker 2:Say it a couple of times.
Speaker 1:How to eat. How to eat, how to eat Taylor Yep.
Speaker 3:It's in my 39 pages I included meal ideas, snack ideas. There's a ton of information in there but, like anybody who reaches out to me and they're like, I can't afford your services. I like what you share, but I have no idea, like, how to get started with this because, like I'm a visual learner, for example, I'm like how do you?
Speaker 3:leave a great place to get started. There's also four fueling guides in there. I don't like to call them meal plans. They're structured like meal plans, cause that's the website, but it's more so to give like recipe and meal inspiration using nutrient dense foods. I did not make it based off of calorie counts or numbers or anything like that, it's just meal and inspo. And it's really nice because it actually translates them over to grocery lists. So that's cool too, because you can kind of mix and match.
Speaker 1:No, I like that. How to eat, how to eat. How to eat. Go on chat GBT and just look up how to eat.
Speaker 3:I would love to hear what chat GBT asks.
Speaker 1:Ask chat, gbt how to eat healthy, how to eat healthy.
Speaker 3:What are?
Speaker 1:we doing. I'm assuming it's just going to be something like make sure you get whole plant foods.
Speaker 3:It's going to be eat whole grains, low fat dairy prioritize lean sugar and saturated fat or something A variety of foods portion control portion know, like a variety of foods, portion control portion control
Speaker 2:whole grains, lean proteins sources. Choose healthy fats drink water limit sugary drinks listen to your body.
Speaker 1:Okay, that's nice Slow down.
Speaker 3:Oh, okay, that's a good one, slow down.
Speaker 1:Okay, so I like that. I like that.
Speaker 3:She or she Shept, gpt, gpt, yeah it might be, you know, it might be a woman who knows um, but I feel like also what gender are you is chat gpt well what I was gonna say. Chat gpt is really smart too, and because you looked up intuitive eating before you ask how it's gonna pull like intuitive things into the like until it gives you because it remembers I think you're right, right yeah slow down, be mindful, it's the algorithm or no or whatever it is it's data mining it's memory, whatever it's memory.
Speaker 1:It's fucking. Ai is taking over anything anyway, let's just embrace it and just lean into this shit. Right, at least it's telling us to eat mindfully, that's cool. So thanks, jp t. Well, we'll remember that when you're handing us all our gruel, that we that's the only thing we can have left I just told my husband all the time have you guys seen wally the movie? I'm like oh yeah, who hasn't seen Wally?
Speaker 3:I'm really afraid that's like where we're going.
Speaker 1:Yeah, I get in there in the beds and they're like, oh, the new color is red. And then they just have like a red Drake or whatever.
Speaker 3:Everything can be delivered Like. I mean you literally don't have to leave your scary I think we're we're moving.
Speaker 1:We we've already got people delivering it. I think we're gonna have people like feed it to you. You just said hey, they'll come inside and hand you a chip each time. One more chip, please.
Speaker 3:There you go can you imagine, you change the channel one percent lives.
Speaker 1:Oh, if they already don't live that way?
Speaker 3:that would be wild, oh man anyway, yeah, you know.
Speaker 1:Just it's not that serious. You eat mindfully, slow down and enjoy your fucking life and tell the haters to fuck off. There you go there you go.
Speaker 2:Yeah, and before we end the episode, I do have to announce, with this being our 49th episode, that means the next one is the 50th.
Speaker 1:Or in Liam's case it's the 70.
Speaker 2:Something I don't know. I don't know where Liam's at. I don't know where I'm at. Don't fuck with him.
Speaker 2:So we have our giveaway that's going on, which all you have to do is be a member of our Patreon, even a free member, and on which all you have to do is be a member of our Patreon, even a free member, and I've been having trouble getting in touch with some of the sponsors. I guess my contact with Jocko, for example, is the co-owner of it, so he's probably a little busy at the moment. Yeah, I've been trying to talk to Brian for a while now.
Speaker 1:That fucker keeps dodging me.
Speaker 3:I have a contact at Jocko. That's not a co-founder. Oh there you go.
Speaker 2:So what's going to happen is we might not be able to do the draw itself on the 50th episode, but right before we record the 50th episode, I will be saving the list of all of our Patreon members to do the draw whenever we're able to, and we will be recording on September the 4th, which gives people a couple extra days after this episode airs. Okay, nice.
Speaker 1:So you know, join the Patreon and you might get some I don't know protein powders or whatever they're giving you. It's fine, it's not that serious, it's free stuff, it's free shit. Who doesn't like fucking free shit? Man, come on, you go there. I'm like, yeah, I'll have all those pens. Thank you very much. I don't need any of them, but I will take all of them.
Speaker 2:Jocko's going to send us a bunch of pens to give out.
Speaker 1:Now, jocko pens you can use this as a martial arts weapon. It's got a little knife that comes off the side of it.
Speaker 2:Oh shit Well don't be your worst. Don't be your worst. That's what we say, Taylor. We say don't be your worst because nobody's being their best.
Speaker 1:But we say you know, you can handle not being your worst.
Speaker 3:That's fair. I like that Right Come on.
