1 00:00:00,040 --> 00:00:04,200 Speaker 1: Our bodies are meant to take in sugar, they're meant 2 00:00:04,200 --> 00:00:07,040 Speaker 1: to digest it. I think it just depends. Everyone sort 3 00:00:07,040 --> 00:00:09,240 Speaker 1: of has to find their own happy place with from 4 00:00:09,320 --> 00:00:11,840 Speaker 1: You know, if we're talking about like a post dinner dessert, 5 00:00:12,039 --> 00:00:14,520 Speaker 1: you know, Okay, how much can I eat that I'm 6 00:00:14,520 --> 00:00:17,080 Speaker 1: not feeling super uncomfortable? How much can I eat where 7 00:00:17,120 --> 00:00:19,800 Speaker 1: I'm still able to sleep, because sometimes that can actually 8 00:00:19,880 --> 00:00:22,239 Speaker 1: impact sleep. How much can I eat that's going to 9 00:00:22,280 --> 00:00:24,959 Speaker 1: feel like satisfying but also not going to make me 10 00:00:25,000 --> 00:00:26,200 Speaker 1: feel really uncomfortable. 11 00:00:40,800 --> 00:00:44,560 Speaker 2: Hey, everyone, Emily a body here bringing you another installment 12 00:00:44,720 --> 00:00:49,280 Speaker 2: of Hurdle Moment from Hurdle. This week, I am calling 13 00:00:49,360 --> 00:00:52,760 Speaker 2: in the big guns because we are answering all of 14 00:00:52,800 --> 00:00:57,880 Speaker 2: your questions on sugar. That's right, the sweet stuff. Today 15 00:00:58,000 --> 00:01:01,000 Speaker 2: I am chatting with Alyssa RUMs. She is a New 16 00:01:01,080 --> 00:01:06,000 Speaker 2: York City based registered dietitian and certified Intuitive Eating counselor, 17 00:01:06,319 --> 00:01:08,920 Speaker 2: and we talk about what that is exactly at the 18 00:01:08,959 --> 00:01:11,720 Speaker 2: beginning of today's episode. Alissa and I I love our 19 00:01:11,760 --> 00:01:15,640 Speaker 2: conversation today because we are on the same page. Neither 20 00:01:15,680 --> 00:01:17,959 Speaker 2: of us think that there's ever a need to completely 21 00:01:18,000 --> 00:01:20,440 Speaker 2: cut things out of your diet. I have talked about 22 00:01:20,440 --> 00:01:24,080 Speaker 2: this on the show before, but even when I was 23 00:01:24,600 --> 00:01:28,160 Speaker 2: losing a significant amount of weight in college, on my 24 00:01:28,280 --> 00:01:32,920 Speaker 2: personal weight loss journey of sorts, I still went and 25 00:01:32,959 --> 00:01:36,760 Speaker 2: had a donut from Dunking Donuts every single Saturday. It 26 00:01:36,840 --> 00:01:40,120 Speaker 2: was something I looked forward to, something that made me happy, 27 00:01:40,520 --> 00:01:44,200 Speaker 2: and something that in no way, shape or form inhibited 28 00:01:44,480 --> 00:01:48,320 Speaker 2: my progress toward where I wanted to go. I love 29 00:01:48,520 --> 00:01:51,560 Speaker 2: what Alissa says in our conversation today that some things 30 00:01:51,800 --> 00:01:54,400 Speaker 2: they may be doing just that they may be feeding 31 00:01:54,480 --> 00:01:58,720 Speaker 2: us mentally and emotionally, and that can be really valuable. 32 00:01:59,280 --> 00:02:03,040 Speaker 2: Of course, are not saying to completely ignore nutritional values 33 00:02:03,080 --> 00:02:05,680 Speaker 2: all of the time, but rather just understand that there's 34 00:02:05,720 --> 00:02:07,840 Speaker 2: a time and a place for all things. 35 00:02:07,880 --> 00:02:08,880 Speaker 3: If that's what you want. 36 00:02:09,320 --> 00:02:12,919 Speaker 2: It is necessary from a medical perspective for some people 37 00:02:13,240 --> 00:02:15,520 Speaker 2: to keep an eye on their sugar intake. So if 38 00:02:15,560 --> 00:02:18,280 Speaker 2: that's the case for you, then make sure that you 39 00:02:18,320 --> 00:02:20,800 Speaker 2: are talking to an expert, whether it be a physician 40 00:02:21,040 --> 00:02:23,359 Speaker 2: or registered dietitian, about what's going on with. 41 00:02:23,400 --> 00:02:25,480 Speaker 3: You and your body. Now. 42 00:02:26,080 --> 00:02:28,840 Speaker 2: Topics, Oh my god, we answer so many questions in 43 00:02:28,840 --> 00:02:32,600 Speaker 2: today's episode. We talk about everything from added sugar versus 44 00:02:32,680 --> 00:02:36,480 Speaker 2: natural sugars. We address what sugar alcohols are. We talk 45 00:02:36,520 --> 00:02:39,440 Speaker 2: about if it matters what time of day you're consuming sugars, 46 00:02:39,600 --> 00:02:42,080 Speaker 2: address the questions about whether or not smoothies or just 47 00:02:42,200 --> 00:02:44,040 Speaker 2: healthy branded sugar bombs. 48 00:02:44,080 --> 00:02:48,280 Speaker 3: We talk about diet sodas. I mean, we cover a lot. 49 00:02:49,200 --> 00:02:52,600 Speaker 2: I do also want to mention, because questions came in 50 00:02:52,720 --> 00:02:56,040 Speaker 2: about this, that the Centers for Disease Control and Prevention, 51 00:02:56,160 --> 00:03:00,600 Speaker 2: they do have insight as to quote unquote you write 52 00:03:00,800 --> 00:03:04,240 Speaker 2: amount of sugar to consume regularly. Of course, Alissa and 53 00:03:04,280 --> 00:03:08,480 Speaker 2: I address the word right in today's episode. According to 54 00:03:08,480 --> 00:03:11,880 Speaker 2: the CBC, the average person in the US consumes around 55 00:03:11,919 --> 00:03:15,960 Speaker 2: seventeen teaspoons of added sugar per day, and they recommend 56 00:03:16,080 --> 00:03:20,200 Speaker 2: limiting calories from added sugars to no more than twelve 57 00:03:20,520 --> 00:03:24,760 Speaker 2: teaspoons per day. Again, again, again, Alyssa and I talk 58 00:03:24,800 --> 00:03:27,720 Speaker 2: about why it's less important to focus on these numbers 59 00:03:27,720 --> 00:03:31,560 Speaker 2: perhaps and more important to talk about maybe why you're 60 00:03:31,560 --> 00:03:34,840 Speaker 2: reaching for sugary things, what feelings you have when you 61 00:03:34,880 --> 00:03:39,520 Speaker 2: reach for these foods, and important stop labeling foods as 62 00:03:39,600 --> 00:03:40,840 Speaker 2: quote unquote. 63 00:03:40,440 --> 00:03:42,520 Speaker 3: Bad, and we'll get into that today as well. 64 00:03:43,120 --> 00:03:45,440 Speaker 2: As always, as you are listening, make sure to tag 65 00:03:45,560 --> 00:03:46,880 Speaker 2: Kurdle over on social media. 66 00:03:46,880 --> 00:03:47,960 Speaker 3: It's at Hurdle podcast. 67 00:03:48,040 --> 00:03:51,480 Speaker 2: I am over at Emily a Body and I do 68 00:03:51,640 --> 00:03:55,040 Speaker 2: also want to plug our book club coming up next month. 69 00:03:55,080 --> 00:03:59,240 Speaker 2: We are reading Alexi pappus new book Gravy, and I 70 00:03:59,240 --> 00:04:02,080 Speaker 2: would love to have you join. The link to do 71 00:04:02,160 --> 00:04:06,280 Speaker 2: that is in the show notes. With that, let's get 72 00:04:06,320 --> 00:04:24,880 Speaker 2: to hurdling. 73 00:04:20,920 --> 00:04:23,640 Speaker 3: Today. I am sitting down with Alissa Ramsey. 74 00:04:23,760 --> 00:04:27,160 Speaker 2: She's a New York City based registered dietitian and certified 75 00:04:27,520 --> 00:04:29,320 Speaker 2: Intuitive Eating counselor. 76 00:04:29,440 --> 00:04:31,919 Speaker 3: How you doing, Alissa, I'm doing well. 77 00:04:32,040 --> 00:04:34,000 Speaker 1: I'm excited to talk with you more today. 78 00:04:34,839 --> 00:04:35,839 Speaker 3: I know me too. 79 00:04:36,080 --> 00:04:38,440 Speaker 2: First of all, I feel like I'm sure a lot 80 00:04:38,480 --> 00:04:43,640 Speaker 2: of people here just now certified intuitive eating counselor. 81 00:04:43,279 --> 00:04:45,560 Speaker 3: And are like, okay, talk to me about that. So 82 00:04:46,080 --> 00:04:46,919 Speaker 3: talk to me about that? 83 00:04:47,560 --> 00:04:50,760 Speaker 1: Sure, So well, this is something that I so, I've 84 00:04:50,800 --> 00:04:53,880 Speaker 1: been a dietitian for over twelve years now and in 85 00:04:53,920 --> 00:04:57,040 Speaker 1: my training never learned anything about intuitive eating or what 86 00:04:57,080 --> 00:05:01,279 Speaker 1: that was. But I stumbled upon it years ago. And really, 87 00:05:01,320 --> 00:05:05,720 Speaker 1: what intuitive eating is is it's how we were born 88 00:05:05,800 --> 00:05:08,320 Speaker 1: to eat. So I always, you know, go back to like, okay, 89 00:05:08,320 --> 00:05:11,560 Speaker 1: if you look at babies or small children you know, 90 00:05:11,680 --> 00:05:14,679 Speaker 1: they eat when they're hungry, they stop when they're full. 91 00:05:15,200 --> 00:05:19,040 Speaker 1: They're not overthinking it, they're just like trusting their body signals. 92 00:05:19,120 --> 00:05:23,000 Speaker 1: But generally those signals get disrupted and we get really 93 00:05:23,040 --> 00:05:26,320 Speaker 1: disconnected from our bodies as we get older, and so 94 00:05:26,440 --> 00:05:29,640 Speaker 1: really it's about helping people get back into their body 95 00:05:29,720 --> 00:05:33,719 Speaker 1: and get more connected to their body signals and just 96 00:05:33,760 --> 00:05:35,680 Speaker 1: to be able to eat in a way that's more 97 00:05:35,880 --> 00:05:38,960 Speaker 1: internally driven rather than externally driven. 98 00:05:39,440 --> 00:05:41,040 Speaker 3: All right, I like how that sounds. 99 00:05:41,080 --> 00:05:45,200 Speaker 2: And so today we are here to jam out about 100 00:05:45,520 --> 00:05:51,800 Speaker 2: sugar consumption. This is something that I have been personally 101 00:05:52,800 --> 00:05:58,120 Speaker 2: mulling over a lot lately, because, like you, I am 102 00:05:58,400 --> 00:06:03,520 Speaker 2: a very intuitive eater. I believe that everything, including things 103 00:06:03,560 --> 00:06:09,320 Speaker 2: with sugar, have a place at certain times in our diet. 104 00:06:09,400 --> 00:06:11,600 Speaker 3: But as of late, I have just. 105 00:06:11,680 --> 00:06:14,039 Speaker 2: Come to terms with the fact that I have certainly 106 00:06:14,200 --> 00:06:17,919 Speaker 2: been consuming a large amount of it. I'm sure you 107 00:06:17,960 --> 00:06:20,320 Speaker 2: hear people talk about this all the time. 108 00:06:20,760 --> 00:06:23,479 Speaker 1: Yeah, oh totally, And I think, especially kind of with 109 00:06:23,640 --> 00:06:25,560 Speaker 1: where we are now in the world and the year 110 00:06:25,600 --> 00:06:30,000 Speaker 1: we've all just had, that has been definitely a question 111 00:06:30,080 --> 00:06:32,159 Speaker 1: that I've been getting a lot, and that people have 112 00:06:32,400 --> 00:06:36,440 Speaker 1: just their home and just anxiety is high, stress is high, 113 00:06:36,480 --> 00:06:38,480 Speaker 1: and yeah, you know, when that happens, a lot of 114 00:06:38,560 --> 00:06:40,919 Speaker 1: us we do tend to turn towards towards sugar and 115 00:06:40,920 --> 00:06:42,760 Speaker 1: towards those like comfort foods. 116 00:06:43,480 --> 00:06:46,520 Speaker 2: So I think the first question that I want to 117 00:06:46,640 --> 00:06:51,039 Speaker 2: kick us off with is like, what could be considered 118 00:06:51,279 --> 00:06:55,280 Speaker 2: you know, a regular healthy if that's even the right 119 00:06:55,320 --> 00:06:59,000 Speaker 2: word to use here, amount of sugar to consume. 120 00:06:58,839 --> 00:07:00,680 Speaker 3: As a part of your regular diet. 121 00:07:01,200 --> 00:07:03,400 Speaker 1: Yeah, well, I love that you kind of caught yourself 122 00:07:03,440 --> 00:07:06,240 Speaker 1: with the healthy there, because I actually do not love 123 00:07:06,520 --> 00:07:10,000 Speaker 1: even using like healthy versus unhealthy, not because there's something 124 00:07:10,000 --> 00:07:13,800 Speaker 1: inherently wrong with those words, but just kind of nowadays, 125 00:07:13,840 --> 00:07:16,840 Speaker 1: they've taken on this really like moral quality, like healthy 126 00:07:16,880 --> 00:07:19,680 Speaker 1: is good, unhealthy is bad, and it's like very black 127 00:07:19,720 --> 00:07:22,520 Speaker 1: and white. And I see this a lot with sugar. 128 00:07:22,920 --> 00:07:26,280 Speaker 1: And you know, I think that when we think of eating, 129 00:07:26,360 --> 00:07:29,320 Speaker 1: and when we think of sugar specifically, we're thinking of, okay, 130 00:07:30,040 --> 00:07:33,680 Speaker 1: you know, from health. You know, there's physical health, but 131 00:07:33,720 --> 00:07:37,320 Speaker 1: there's also the like psychological and emotional health. And I 132 00:07:37,400 --> 00:07:43,240 Speaker 1: think there is this like happy medium between having you know, 133 00:07:43,280 --> 00:07:46,160 Speaker 1: food anxiety or like counting all the grams or really 134 00:07:46,200 --> 00:07:48,200 Speaker 1: trying to like watch out that you're not having too 135 00:07:48,280 --> 00:07:51,080 Speaker 1: much sugar. You know, that's on one end, and like 136 00:07:51,120 --> 00:07:53,640 Speaker 1: feeling like okay, if I like have too much, I'm 137 00:07:53,840 --> 00:07:56,840 Speaker 1: going to get this disease or this isn't like quote good. 138 00:07:57,520 --> 00:07:59,360 Speaker 1: And then you know, on the other hand, just like 139 00:08:00,040 --> 00:08:02,800 Speaker 1: having a balance and like eating foods with sugar and 140 00:08:03,000 --> 00:08:06,080 Speaker 1: feeling okay about that choice and also eating other foods. 141 00:08:06,920 --> 00:08:08,960 Speaker 1: So when you ask about, okay, what's you know, quote 142 00:08:09,000 --> 00:08:12,800 Speaker 1: unquote acceptable, I do not love kind of like saying 143 00:08:12,840 --> 00:08:16,360 Speaker 1: certain numbers or certain percents, because I think we can 144 00:08:16,400 --> 00:08:18,520 Speaker 1: get just way too caught up. It's like we lose 145 00:08:18,560 --> 00:08:21,200 Speaker 1: the forest for the trees there if we say, like okay, 146 00:08:21,360 --> 00:08:24,040 Speaker 1: x grams a day or x percent of total calories. 147 00:08:24,160 --> 00:08:26,520 Speaker 1: You know, certainly like people can go look up, like 148 00:08:26,560 --> 00:08:30,120 Speaker 1: there are those recommendations by the government, But I think 149 00:08:30,200 --> 00:08:34,320 Speaker 1: really it's thinking about you know, zooming out and looking 150 00:08:34,360 --> 00:08:37,319 Speaker 1: at the big picture of your overall day and even 151 00:08:37,440 --> 00:08:39,840 Speaker 1: like more than that, like a week by week basis, 152 00:08:40,000 --> 00:08:43,640 Speaker 1: because there's often this thing of like okay, twenty four 153 00:08:43,640 --> 00:08:45,640 Speaker 1: hours and like every it's like a new day, and 154 00:08:45,679 --> 00:08:48,080 Speaker 1: I gotta like watch my intake and no, like that's 155 00:08:48,120 --> 00:08:51,400 Speaker 1: not how our bodies work. So, you know, I like 156 00:08:51,440 --> 00:08:54,480 Speaker 1: to look at it like, Okay, are you you know, 157 00:08:54,840 --> 00:08:58,680 Speaker 1: listening to your body? Are you eating a variety of foods? 158 00:08:58,760 --> 00:09:01,360 Speaker 1: Are you eating consistent throughout the day? I think a 159 00:09:01,360 --> 00:09:03,280 Speaker 1: lot of what I've seen, you know, when you mentioned 160 00:09:03,360 --> 00:09:05,440 Speaker 1: kind of noticing like ooh, I'm eating a lot of sugar. 161 00:09:06,280 --> 00:09:09,440 Speaker 1: Often that's not because of like an educational thing like oh, 162 00:09:09,520 --> 00:09:12,920 Speaker 1: I don't know that sugar is in these products. Sometimes yes, 163 00:09:13,000 --> 00:09:16,199 Speaker 1: but for the most part, it's usually there's something emotional 164 00:09:16,280 --> 00:09:19,720 Speaker 1: going on. It's like a stress based eating or comfort 165 00:09:19,800 --> 00:09:23,240 Speaker 1: based eating, or just like gotten into this pattern of 166 00:09:23,280 --> 00:09:25,000 Speaker 1: not being in touch with our body and so we 167 00:09:25,160 --> 00:09:28,439 Speaker 1: end up, you know, doing more mindless eating. I often 168 00:09:28,440 --> 00:09:30,720 Speaker 1: see a lot with women too, that they don't eat 169 00:09:31,120 --> 00:09:33,280 Speaker 1: as much like the first half of the day. Men 170 00:09:33,360 --> 00:09:36,400 Speaker 1: and women they don't eat as much enough the first 171 00:09:36,440 --> 00:09:38,520 Speaker 1: half of the day, so then their cravings are higher 172 00:09:38,640 --> 00:09:40,719 Speaker 1: later and they eat more sugar. So I just think 173 00:09:40,760 --> 00:09:42,760 Speaker 1: it's really coming back to your body and like what 174 00:09:42,920 --> 00:09:46,120 Speaker 1: feels good for you in terms of that amount of 175 00:09:46,160 --> 00:09:49,800 Speaker 1: sugar and defining like acceptable to like what feels good 176 00:09:49,840 --> 00:09:50,040 Speaker 1: to you. 177 00:09:51,120 --> 00:09:53,320 Speaker 3: Yeah, I mean, prepping for our conversation today. 178 00:09:53,320 --> 00:09:56,600 Speaker 2: I was definitely looking at some of the research and 179 00:09:57,440 --> 00:10:00,760 Speaker 2: numbers that you referenced. I mean, I found one study 180 00:10:00,800 --> 00:10:04,200 Speaker 2: that said that seventy seven percent of Americans are striving 181 00:10:04,520 --> 00:10:07,079 Speaker 2: for less sugar in their diets. So at least I 182 00:10:07,120 --> 00:10:10,880 Speaker 2: can find some solace in this idea that I'm certainly 183 00:10:11,320 --> 00:10:14,120 Speaker 2: not alone in that. And I mean, the thing is 184 00:10:14,520 --> 00:10:17,240 Speaker 2: that we'll get into next is that there is a 185 00:10:17,320 --> 00:10:22,640 Speaker 2: big difference between added sugar versus natural sugar. 186 00:10:22,760 --> 00:10:26,560 Speaker 3: So can we talk a little bit about that? Yeah? Sure, so. 187 00:10:26,559 --> 00:10:28,640 Speaker 1: So natural sugar is kind of what it sounds like. 188 00:10:28,720 --> 00:10:32,480 Speaker 1: Natural sugar is foods that are sugar that naturally occurs 189 00:10:32,600 --> 00:10:36,520 Speaker 1: in food, whereas added sugars are those that are added 190 00:10:36,679 --> 00:10:40,960 Speaker 1: during the processing. So that could be you know, me 191 00:10:41,160 --> 00:10:44,120 Speaker 1: putting sugar in my tea this morning, like that's added sugar. 192 00:10:44,240 --> 00:10:47,880 Speaker 1: It can also be you know, baked goods or beverages 193 00:10:48,040 --> 00:10:51,880 Speaker 1: or desserts that have sugar added. And then the natural 194 00:10:51,960 --> 00:10:54,520 Speaker 1: ones would be sugar that's found in things like fruit 195 00:10:55,480 --> 00:10:59,680 Speaker 1: and dairy products and certain vegetables that have naturally occurring sugars. 196 00:11:00,240 --> 00:11:03,080 Speaker 2: So then the next logical question would be, is one 197 00:11:03,240 --> 00:11:06,520 Speaker 2: better than the other just because certain sugars occur naturally, 198 00:11:06,640 --> 00:11:09,520 Speaker 2: does that mean that it could be better to consume 199 00:11:09,559 --> 00:11:13,080 Speaker 2: those ones versus that classic jar of white stuff that's 200 00:11:13,080 --> 00:11:13,760 Speaker 2: in the cabinet. 201 00:11:14,280 --> 00:11:17,920 Speaker 1: So you know, from our bodies perspective, sugar is sugar, 202 00:11:18,320 --> 00:11:22,400 Speaker 1: Like our body breaks down all forms of carbohydrate, including sugar, 203 00:11:22,840 --> 00:11:25,920 Speaker 1: into glucose, you know, once it gets to our bloodstream. 204 00:11:25,960 --> 00:11:27,880 Speaker 1: So our body does not know if you are eating 205 00:11:27,920 --> 00:11:32,319 Speaker 1: an apple or if you are eating, you know, a cookie. Certainly, 206 00:11:32,760 --> 00:11:36,400 Speaker 1: the more components that a food has outside of just sugar, 207 00:11:36,559 --> 00:11:41,120 Speaker 1: like protein, fat, fiber, or the more complex the carbohydrate 208 00:11:41,160 --> 00:11:43,360 Speaker 1: molecule is, the more work it takes to break down. 209 00:11:43,679 --> 00:11:47,120 Speaker 1: But you know, again, like our body treats sugar just 210 00:11:47,240 --> 00:11:51,560 Speaker 1: the same. Now, usually things that have you know, the 211 00:11:51,640 --> 00:11:55,360 Speaker 1: naturally occurring sugars, like fruits, vegetables, dairy products, they also 212 00:11:55,640 --> 00:12:00,480 Speaker 1: inherently have other natural nutrients in there, right, Like they 213 00:12:00,480 --> 00:12:03,520 Speaker 1: have protein, they have some fiber, they have some fat, 214 00:12:04,200 --> 00:12:06,800 Speaker 1: whereas depending on what the added sugar is added to, 215 00:12:06,880 --> 00:12:11,040 Speaker 1: it might not. But again, you know, we don't eat nutrients. 216 00:12:11,040 --> 00:12:13,600 Speaker 1: We eat food. And I think that's what I always 217 00:12:13,679 --> 00:12:17,520 Speaker 1: come back to here is just okay, you know what 218 00:12:17,559 --> 00:12:20,400 Speaker 1: am I eating? Am I eating, is every single thing 219 00:12:20,440 --> 00:12:23,080 Speaker 1: I'm eating have something with added sugar in it every day? Okay, 220 00:12:23,080 --> 00:12:26,320 Speaker 1: maybe that's not the best. But if it's you know, occasionally, 221 00:12:26,400 --> 00:12:29,120 Speaker 1: and I'm also eating you know, other kind of more 222 00:12:29,160 --> 00:12:31,520 Speaker 1: whole real foods, then that's great. 223 00:12:32,280 --> 00:12:32,600 Speaker 3: Right. 224 00:12:32,679 --> 00:12:35,000 Speaker 2: So I think the person that would be listening to 225 00:12:35,040 --> 00:12:38,560 Speaker 2: this here as well, if a candy bar has sugar 226 00:12:38,640 --> 00:12:42,199 Speaker 2: and an apple has the same amount of sugar, then 227 00:12:42,480 --> 00:12:44,680 Speaker 2: maybe their question would be, doesn't matter which one that 228 00:12:44,720 --> 00:12:45,040 Speaker 2: I eat? 229 00:12:45,120 --> 00:12:47,080 Speaker 1: And yeah, And I think it also comes back to Okay, 230 00:12:47,160 --> 00:12:49,440 Speaker 1: what what do you what are you hungry for? Like 231 00:12:49,520 --> 00:12:51,720 Speaker 1: what is gonna what taste are you going for in 232 00:12:51,760 --> 00:12:54,960 Speaker 1: that moment? Like what do you like? And I think 233 00:12:55,000 --> 00:12:57,680 Speaker 1: these are things we can overlook when we're just so 234 00:12:57,880 --> 00:13:01,320 Speaker 1: focused in on these nutrients. But this is really where 235 00:13:01,360 --> 00:13:03,360 Speaker 1: it comes down to. Like I know, for me, when 236 00:13:03,400 --> 00:13:06,840 Speaker 1: I started really you know, getting away from like the 237 00:13:06,920 --> 00:13:09,880 Speaker 1: numbers game and just like this very external focus and 238 00:13:09,920 --> 00:13:11,960 Speaker 1: came back to my body like I used to say, like, 239 00:13:12,040 --> 00:13:13,760 Speaker 1: oh my gosh, I have a huge sweet tooth and 240 00:13:13,800 --> 00:13:16,120 Speaker 1: I just like love like I can't have sugar in 241 00:13:16,120 --> 00:13:17,760 Speaker 1: my house because I will just eat it all the time. 242 00:13:18,160 --> 00:13:20,680 Speaker 1: But in reality, you know, when I actually started to 243 00:13:20,679 --> 00:13:23,800 Speaker 1: come back into my body and not be judging it 244 00:13:23,840 --> 00:13:26,000 Speaker 1: onlike good or bad, I found that a lot of 245 00:13:26,080 --> 00:13:27,960 Speaker 1: these things I like, a lot of these sweets or 246 00:13:28,000 --> 00:13:31,319 Speaker 1: candies that I thought I liked actually didn't taste that good. 247 00:13:31,600 --> 00:13:33,920 Speaker 1: They just tasted good because I had been keeping them 248 00:13:33,960 --> 00:13:37,240 Speaker 1: like off limits and like trying to not eat them. 249 00:13:37,480 --> 00:13:39,600 Speaker 1: So so yeah, I mean I think, yes, you know, 250 00:13:40,320 --> 00:13:42,920 Speaker 1: natural foods that have natural occurring sugars are going to 251 00:13:42,920 --> 00:13:45,600 Speaker 1: have more nutrients in them. But I just think we 252 00:13:45,679 --> 00:13:47,800 Speaker 1: have to be careful of this like very black and white, 253 00:13:47,800 --> 00:13:50,319 Speaker 1: and so I'm always looking for like this gray area 254 00:13:50,400 --> 00:13:50,960 Speaker 1: in the middle. 255 00:13:51,360 --> 00:13:54,640 Speaker 2: We've seen all the articles talking about sugar being a 256 00:13:54,720 --> 00:13:58,600 Speaker 2: quote unquote addictive drug, but really, I mean, what is 257 00:13:58,720 --> 00:14:02,559 Speaker 2: happening to the body when you are consuming sugar? Because 258 00:14:03,000 --> 00:14:06,959 Speaker 2: this prompts the question, is this different than actually reaching 259 00:14:07,120 --> 00:14:09,800 Speaker 2: for something that could be considered a drug. 260 00:14:10,000 --> 00:14:12,040 Speaker 1: Yeah, Oh my gosh, I'm so glad you asked this question, 261 00:14:12,080 --> 00:14:14,800 Speaker 1: because I think this is something that in like mainstream 262 00:14:14,920 --> 00:14:17,280 Speaker 1: is just completely. 263 00:14:16,720 --> 00:14:18,439 Speaker 3: Not explained well. 264 00:14:18,520 --> 00:14:20,600 Speaker 1: And there is this you know assumption of like, oh, 265 00:14:20,640 --> 00:14:24,280 Speaker 1: sugar is addictive and reality no, like sugar or in 266 00:14:24,360 --> 00:14:27,480 Speaker 1: any food really they're not addictive. And so I think 267 00:14:27,520 --> 00:14:31,120 Speaker 1: when people describe feeling addictive to to sugar, what they're 268 00:14:31,200 --> 00:14:35,120 Speaker 1: usually describing is a mix of intense cravings or a 269 00:14:35,160 --> 00:14:37,800 Speaker 1: feeling of being out of control around it, or frequently 270 00:14:37,880 --> 00:14:41,600 Speaker 1: like overeating it or binging it. And that experience is 271 00:14:41,680 --> 00:14:43,920 Speaker 1: very real. Like that experience of like being out of 272 00:14:43,960 --> 00:14:46,640 Speaker 1: control or feeling like, oh my god, I can't stop, 273 00:14:46,720 --> 00:14:49,600 Speaker 1: that's a very real experience. And so the language of 274 00:14:49,640 --> 00:14:53,280 Speaker 1: addiction can fit with that feeling. But that does not 275 00:14:53,520 --> 00:14:57,160 Speaker 1: mean that sugar addiction is real, even if it feels real. 276 00:14:57,760 --> 00:15:00,040 Speaker 1: And when we look at the research, there's actually no 277 00:15:00,160 --> 00:15:04,240 Speaker 1: evidence to show that sugar, and again any food has 278 00:15:04,360 --> 00:15:08,000 Speaker 1: a pharmacological effect on brain the way drugs do. And 279 00:15:08,080 --> 00:15:10,600 Speaker 1: there is this like, well, but doesn't sugar light up 280 00:15:10,640 --> 00:15:14,520 Speaker 1: the same brain pathways as drugs argument that I sometimes hear, 281 00:15:14,720 --> 00:15:17,480 Speaker 1: and well, yes that is true, but you know what 282 00:15:17,560 --> 00:15:20,960 Speaker 1: else like lights up like drugs, those same pathways. Music, 283 00:15:21,600 --> 00:15:26,680 Speaker 1: looking at smiling faces, finding something funny, falling in love, 284 00:15:26,840 --> 00:15:30,240 Speaker 1: like all of these pleasurable things light up those pathways. 285 00:15:30,360 --> 00:15:33,040 Speaker 1: And so just because sugar also lights up that pathway 286 00:15:33,520 --> 00:15:37,080 Speaker 1: does not mean that it has this like biological addictive 287 00:15:37,240 --> 00:15:40,720 Speaker 1: drive that you know, other addictive drugs do. 288 00:15:41,600 --> 00:15:45,400 Speaker 2: Talk to me about the feeling that someone might say 289 00:15:45,400 --> 00:15:48,680 Speaker 2: that they get when they have so I mean basically 290 00:15:48,760 --> 00:15:50,920 Speaker 2: you're talking about the feeling that some people would say 291 00:15:50,960 --> 00:15:53,400 Speaker 2: like oh my god, I am detoxing from sugar. 292 00:15:53,480 --> 00:15:55,320 Speaker 3: I feel awful, right. 293 00:15:55,560 --> 00:15:58,760 Speaker 1: Yeah, yeah, So you know this is I often like 294 00:15:58,840 --> 00:16:01,120 Speaker 1: think of this as a pendulum. So on one hand, 295 00:16:01,160 --> 00:16:03,480 Speaker 1: we have this like, oh my gosh, I've been like 296 00:16:03,560 --> 00:16:06,400 Speaker 1: eating so much sugar. I've been like you know, binging 297 00:16:06,520 --> 00:16:08,720 Speaker 1: or just like going off the rails some people say, 298 00:16:08,880 --> 00:16:10,800 Speaker 1: and it's like, well, I got a detox. And then 299 00:16:10,840 --> 00:16:13,040 Speaker 1: what happens is, if we picture a pendulum, we swing 300 00:16:13,120 --> 00:16:14,560 Speaker 1: all the way to the other side of like okay, 301 00:16:14,560 --> 00:16:17,280 Speaker 1: I'm doing X day is no sugar. I'm doing this 302 00:16:17,320 --> 00:16:21,160 Speaker 1: program no sugar, and yeah, usually that can last for 303 00:16:21,200 --> 00:16:24,720 Speaker 1: a little bit, but it's a pendulum. The pendulum always 304 00:16:24,760 --> 00:16:28,040 Speaker 1: swings back and again that's the body's biological drive. Your 305 00:16:28,080 --> 00:16:30,800 Speaker 1: body is like no, no, no, like you're restricting. I 306 00:16:30,840 --> 00:16:33,000 Speaker 1: got to make sure you stay alive, and so you 307 00:16:33,080 --> 00:16:36,920 Speaker 1: just keep swinging back and forth. And you know this 308 00:16:37,000 --> 00:16:40,000 Speaker 1: is really you know, when people say like, oh my gosh, 309 00:16:40,000 --> 00:16:42,560 Speaker 1: I've just been eating so much sugar. My question is 310 00:16:42,600 --> 00:16:47,400 Speaker 1: generally first, are you keeping off limits? Also are you 311 00:16:47,480 --> 00:16:49,720 Speaker 1: eating enough? And like what else is going on in 312 00:16:49,760 --> 00:16:52,880 Speaker 1: your life right now that is you know, causing this 313 00:16:53,080 --> 00:16:58,280 Speaker 1: to happen, because really, for most people, these cravings are 314 00:16:58,440 --> 00:17:01,640 Speaker 1: precisely because they're trying to not eat it. 315 00:17:03,080 --> 00:17:04,919 Speaker 2: Or I feel like it's because they're trying not to 316 00:17:04,960 --> 00:17:07,760 Speaker 2: deal with other things, not at all speaking from you know, 317 00:17:07,920 --> 00:17:12,040 Speaker 2: personal experience. The next thing I want to ask you 318 00:17:12,080 --> 00:17:16,760 Speaker 2: about then is to talk about the tie between perhaps 319 00:17:16,960 --> 00:17:20,960 Speaker 2: eating and consuming sugar and inflammation in the body. 320 00:17:22,080 --> 00:17:25,320 Speaker 1: Yeah. Sure, so you know with all of this, yeah, 321 00:17:25,560 --> 00:17:29,199 Speaker 1: you know, there is research that does show like a 322 00:17:29,240 --> 00:17:33,320 Speaker 1: correlation between high amounts of added sugar over time and 323 00:17:33,400 --> 00:17:36,639 Speaker 1: certain diseases and inflammation in the body. You know, I 324 00:17:36,680 --> 00:17:38,800 Speaker 1: think again, we need to look at this in like 325 00:17:38,880 --> 00:17:42,080 Speaker 1: the overall bigger picture of health and what else are 326 00:17:42,119 --> 00:17:45,920 Speaker 1: you doing and what else are you eating, because there's 327 00:17:46,000 --> 00:17:49,040 Speaker 1: a lot of things that cause inflammation in the body 328 00:17:49,119 --> 00:17:52,800 Speaker 1: outside of just food. But yeah, you know, sugar and 329 00:17:52,920 --> 00:17:55,120 Speaker 1: a lot of sugar over long periods of time can 330 00:17:55,160 --> 00:17:59,800 Speaker 1: potentially cause inflammation, and there is research to show increase 331 00:18:00,080 --> 00:18:04,280 Speaker 1: risk of certain diseases over time. But I think we 332 00:18:04,320 --> 00:18:06,919 Speaker 1: have to remember there's lots of things that show that, 333 00:18:07,160 --> 00:18:11,840 Speaker 1: so like pollution, stress, you know, smoking, like all of 334 00:18:11,880 --> 00:18:16,640 Speaker 1: these other things also go into like health and the 335 00:18:16,680 --> 00:18:17,720 Speaker 1: inflammation our body. 336 00:18:18,600 --> 00:18:20,080 Speaker 3: I love this question that came in. 337 00:18:20,280 --> 00:18:23,600 Speaker 2: What's her opinion on frozen fruit used in smoothies? Are 338 00:18:23,680 --> 00:18:27,880 Speaker 2: smoothies and I quote basically just giant cups of sugar? 339 00:18:28,160 --> 00:18:28,800 Speaker 3: Question mark? 340 00:18:29,359 --> 00:18:31,840 Speaker 1: Oh my gosh, I'm so not surprised that this question 341 00:18:31,920 --> 00:18:35,119 Speaker 1: came in because I get this question all the time, 342 00:18:35,680 --> 00:18:39,080 Speaker 1: and it depends again, it depends, It depends on what 343 00:18:39,160 --> 00:18:42,320 Speaker 1: is in the smoothie. You know, fruit can totally be 344 00:18:42,359 --> 00:18:44,600 Speaker 1: part of a smoothie. I mean I have tried smoothies 345 00:18:44,640 --> 00:18:47,680 Speaker 1: without fruit, and I personally just they're not enjoyable for 346 00:18:47,720 --> 00:18:50,480 Speaker 1: me to eat. But I think it goes into okay, 347 00:18:50,520 --> 00:18:53,040 Speaker 1: how much and then what else is in there? So 348 00:18:54,240 --> 00:18:57,120 Speaker 1: you know, and sorry, I also forgot to add, what 349 00:18:57,160 --> 00:18:59,760 Speaker 1: are you using the smoothie for? Is this like a 350 00:19:00,280 --> 00:19:03,680 Speaker 1: workout recovery smoothie? In that case, you actually probably want 351 00:19:03,720 --> 00:19:06,600 Speaker 1: more fruits. You actually want you know, more carbohydrates to 352 00:19:06,600 --> 00:19:10,680 Speaker 1: simulate glycogen synthesis, to simulate protein uptake in your muscles, 353 00:19:10,960 --> 00:19:13,280 Speaker 1: or is it something where it's like a snack and 354 00:19:13,320 --> 00:19:16,040 Speaker 1: you're trying to get through the afternoon. Then okay, we 355 00:19:16,080 --> 00:19:18,439 Speaker 1: still do want some fruit, but we don't want that 356 00:19:18,480 --> 00:19:21,760 Speaker 1: sugar crash with too much. So it's combining the fruit 357 00:19:21,840 --> 00:19:26,240 Speaker 1: with protein, with fat, with some fiber in there. So 358 00:19:26,520 --> 00:19:28,639 Speaker 1: you know, a good rule of thumb is, you know, 359 00:19:28,720 --> 00:19:31,240 Speaker 1: anywhere again from like one to two cups of fruit 360 00:19:31,440 --> 00:19:35,200 Speaker 1: per smoothie, and then also adding some other things in there, 361 00:19:35,240 --> 00:19:38,840 Speaker 1: whether it's you know, yogurt or nut butters or nuts 362 00:19:39,040 --> 00:19:41,119 Speaker 1: or a handful of greens, just things that are going 363 00:19:41,200 --> 00:19:44,280 Speaker 1: to add some more of that protein and fat and fiber. 364 00:19:44,600 --> 00:19:46,760 Speaker 2: And you did mention something here that I do think 365 00:19:46,840 --> 00:19:50,479 Speaker 2: is important to touch on timing and when you are 366 00:19:50,520 --> 00:19:54,320 Speaker 2: consuming this sugar. Is there any difference if you are 367 00:19:54,359 --> 00:19:59,000 Speaker 2: consuming this sugar amount per se in the morning after 368 00:19:59,080 --> 00:20:02,560 Speaker 2: a workout, versus is considering it for that coveted time 369 00:20:02,600 --> 00:20:03,720 Speaker 2: of day dessert. 370 00:20:04,920 --> 00:20:07,800 Speaker 1: Well, I think you know, for people who are working out, 371 00:20:08,440 --> 00:20:12,920 Speaker 1: you need sugar, you need carbohydrate for that you know, recovery. 372 00:20:13,400 --> 00:20:16,800 Speaker 1: So you know your muscles at that point are primed 373 00:20:16,920 --> 00:20:20,040 Speaker 1: to uptake more of that sugar. So that's where kind 374 00:20:20,040 --> 00:20:23,160 Speaker 1: of like higher amounts are actually going to be helpful 375 00:20:23,840 --> 00:20:26,919 Speaker 1: other times of day. Like again, our bodies, unless you 376 00:20:27,520 --> 00:20:30,840 Speaker 1: have diabetes or unless you have a problem with your insulin, 377 00:20:31,080 --> 00:20:35,160 Speaker 1: Like our bodies are meant to take in sugar, they're 378 00:20:35,200 --> 00:20:38,040 Speaker 1: meant to digest it. I think it just depends. Everyone 379 00:20:38,119 --> 00:20:40,040 Speaker 1: sort of has to find their own happy place with 380 00:20:40,240 --> 00:20:42,320 Speaker 1: from you know, if we're talking about like a post 381 00:20:42,320 --> 00:20:45,280 Speaker 1: dinner dessert, you know, Okay, how much can I eat 382 00:20:45,400 --> 00:20:47,960 Speaker 1: that I'm not feeling super uncomfortable. How much can I 383 00:20:47,960 --> 00:20:50,520 Speaker 1: eat where I'm still able to sleep, because sometimes that 384 00:20:50,600 --> 00:20:53,280 Speaker 1: can actually impact sleep. How much can I eat that's 385 00:20:53,280 --> 00:20:55,639 Speaker 1: going to feel like satisfying but also not going to 386 00:20:55,920 --> 00:20:57,480 Speaker 1: make me feel really uncomfortable. 387 00:20:57,920 --> 00:21:01,320 Speaker 3: Someone asks sugar alcohol good or bad? 388 00:21:01,440 --> 00:21:03,680 Speaker 1: Well, so sugar alcohol, I personally am not a big fan, 389 00:21:03,800 --> 00:21:05,359 Speaker 1: but let me so I'll first tell you what a 390 00:21:05,400 --> 00:21:09,560 Speaker 1: sugar alcohol is. So, sugar alcohol is basically a chemically 391 00:21:09,600 --> 00:21:14,560 Speaker 1: made molecule that our bodies cannot absorb. So they're like 392 00:21:14,600 --> 00:21:19,959 Speaker 1: a zero calorie molecule that tastes very very sweet. So 393 00:21:20,400 --> 00:21:24,800 Speaker 1: a lot of packaged products will use sugar alcohols in 394 00:21:24,960 --> 00:21:28,399 Speaker 1: order to make the bar or cookie or whatever it 395 00:21:28,440 --> 00:21:31,800 Speaker 1: is to make it sweet, but without having it look 396 00:21:31,880 --> 00:21:33,800 Speaker 1: like there's a lot of added sugar on the label 397 00:21:33,880 --> 00:21:38,119 Speaker 1: because they actually, well some products do put sugar alcohols 398 00:21:38,160 --> 00:21:41,399 Speaker 1: on the label. I don't believe. It's still not regulated, 399 00:21:41,440 --> 00:21:44,760 Speaker 1: like they don't have to, And so you're getting something 400 00:21:44,760 --> 00:21:47,160 Speaker 1: that's super sweet, but you're not actually getting the sugar. Now, 401 00:21:47,160 --> 00:21:50,199 Speaker 1: some people are like, well that sounds great. Why is 402 00:21:50,200 --> 00:21:53,080 Speaker 1: that a bad thing? So two things. One is that 403 00:21:53,359 --> 00:21:56,800 Speaker 1: sugar alcohols are really any kind of sugar substitute or 404 00:21:56,840 --> 00:21:59,440 Speaker 1: what we call like non nutritive sweeteners, because your body 405 00:21:59,480 --> 00:22:02,280 Speaker 1: can't absorb them, so it's not giving you any nutritent nutrients. 406 00:22:03,280 --> 00:22:07,080 Speaker 1: So taste sweet, but your body's not getting any carbohydrates. 407 00:22:07,200 --> 00:22:10,320 Speaker 1: This can actually cause a lot of people find that 408 00:22:10,359 --> 00:22:13,560 Speaker 1: they have rebound sugar cravings later in the day because 409 00:22:13,600 --> 00:22:16,800 Speaker 1: their body's like, okay, cool, I'm getting carbohydrates. I'm getting 410 00:22:16,800 --> 00:22:19,479 Speaker 1: some sugar, but then their body's actually not getting that. 411 00:22:19,560 --> 00:22:22,840 Speaker 1: There's the taste, but there's not like biologically, it's not 412 00:22:22,880 --> 00:22:25,480 Speaker 1: getting that to digest. So a lot of people find 413 00:22:25,480 --> 00:22:29,800 Speaker 1: that these things, the sugar substitutes, can cause rebound cravings 414 00:22:29,920 --> 00:22:32,919 Speaker 1: later in the day. The other thing specific to sugar 415 00:22:32,960 --> 00:22:37,360 Speaker 1: alcohols is that these can really cause for a lot 416 00:22:37,400 --> 00:22:42,800 Speaker 1: of people a lot of GI effects, so like floating, nausea, diarrhea, 417 00:22:42,880 --> 00:22:46,879 Speaker 1: because again, like our body can't digest them, so a 418 00:22:46,920 --> 00:22:49,400 Speaker 1: lot of people will find that those are the symptoms 419 00:22:49,440 --> 00:22:52,479 Speaker 1: they're getting. And I also find that when people are 420 00:22:52,520 --> 00:22:55,720 Speaker 1: eating foods with sugar alcohols there, they tend to be 421 00:22:55,760 --> 00:22:59,520 Speaker 1: eating more because they're not super satisfying because you're not 422 00:22:59,560 --> 00:23:02,439 Speaker 1: getting that that sugar and you're not getting that that 423 00:23:02,480 --> 00:23:04,680 Speaker 1: taste or that carbohydrate, so they tend to eat more, 424 00:23:04,760 --> 00:23:08,240 Speaker 1: which then can cause more GI issues. So yeah, I'm 425 00:23:08,320 --> 00:23:11,600 Speaker 1: just really not a big fan of those for multiple reasons. 426 00:23:12,000 --> 00:23:15,159 Speaker 2: You kind of danced around something that may have to 427 00:23:15,200 --> 00:23:18,880 Speaker 2: do with diet soda talking about diet soda. 428 00:23:19,119 --> 00:23:21,080 Speaker 1: Yeah, I mean I think diet soda like in and 429 00:23:21,119 --> 00:23:24,000 Speaker 1: of itself, is fine, Like if you like it and 430 00:23:24,040 --> 00:23:26,479 Speaker 1: you like the taste of it, like great. Like I 431 00:23:26,480 --> 00:23:30,280 Speaker 1: occasionally will have a diet coke. This goes back to 432 00:23:30,440 --> 00:23:33,040 Speaker 1: I used to have diet coke all the time when 433 00:23:33,080 --> 00:23:36,640 Speaker 1: I was dieting and restricting, and now that I've stopped, 434 00:23:37,119 --> 00:23:40,199 Speaker 1: I very rarely crave it. Like every so often I 435 00:23:40,240 --> 00:23:43,120 Speaker 1: will crave it. But once I kind of was more 436 00:23:43,200 --> 00:23:46,280 Speaker 1: eating things that I enjoyed, my need to have that 437 00:23:46,440 --> 00:23:50,040 Speaker 1: really decreased. So in and of itself, you know, diet 438 00:23:50,359 --> 00:23:54,200 Speaker 1: soda is fine, but again, you might find that if 439 00:23:54,240 --> 00:23:58,080 Speaker 1: you are not having other foods that you enjoy and 440 00:23:58,119 --> 00:24:00,960 Speaker 1: find satisfying during the day, then you might find that 441 00:24:01,000 --> 00:24:04,119 Speaker 1: you're going to have that kind of like rebound craving 442 00:24:04,280 --> 00:24:05,040 Speaker 1: later in the day. 443 00:24:05,520 --> 00:24:09,080 Speaker 2: And then I'm kind of assuming and you can definitely 444 00:24:09,119 --> 00:24:12,960 Speaker 2: tell me if I'm wrong, that it might be ideal 445 00:24:13,160 --> 00:24:17,320 Speaker 2: to spread out your sugar consumption instead of just eating 446 00:24:17,359 --> 00:24:21,080 Speaker 2: it in like crazy large doses sporadically or am I 447 00:24:21,480 --> 00:24:23,200 Speaker 2: completely off my rocker again? 448 00:24:23,240 --> 00:24:26,440 Speaker 1: I think it depends, like yes, from a like feeling 449 00:24:26,960 --> 00:24:30,320 Speaker 1: good feeling, you know, not getting those energy like swings. 450 00:24:30,359 --> 00:24:32,240 Speaker 1: Like when you eat a very large amount of sugar. 451 00:24:32,320 --> 00:24:34,720 Speaker 1: What happens is that your blood sugar rises pretty quickly, 452 00:24:35,240 --> 00:24:39,119 Speaker 1: and assuming your pancreas is working, insulin comes out and 453 00:24:39,160 --> 00:24:42,800 Speaker 1: lowers that blood sugar. All good, but when you have 454 00:24:42,880 --> 00:24:45,639 Speaker 1: a lot of sugar all at once, there actually becomes 455 00:24:45,680 --> 00:24:48,960 Speaker 1: what we call rebound hypoglycemia effect, where your blood sugar 456 00:24:49,000 --> 00:24:52,760 Speaker 1: can dip a little bit lower below normal, which signals 457 00:24:52,760 --> 00:24:54,480 Speaker 1: your body to be like, oh, got to eat more. 458 00:24:54,960 --> 00:24:57,600 Speaker 1: So this is often why if you have let's say, 459 00:24:57,680 --> 00:25:02,440 Speaker 1: like a meal that's mostly carbohydrate or yeah, you're just like, oh, 460 00:25:02,480 --> 00:25:04,200 Speaker 1: I don't have time for lunch, and just like eat 461 00:25:04,200 --> 00:25:06,840 Speaker 1: a bunch of you know, things high in sugar, you'll 462 00:25:06,840 --> 00:25:09,560 Speaker 1: get like an energy initial energy bump, but then usually 463 00:25:09,560 --> 00:25:11,920 Speaker 1: you end up like hungry again in an hour or two. 464 00:25:13,720 --> 00:25:16,960 Speaker 1: So that cannot feel great, especially when you're like, you know, 465 00:25:16,960 --> 00:25:18,439 Speaker 1: I know for me, when I'm like trying to get 466 00:25:18,440 --> 00:25:20,760 Speaker 1: through a workday, I'm like, no, I cannot be having 467 00:25:20,760 --> 00:25:23,440 Speaker 1: those energy swings. I got to have my energy consistent. 468 00:25:23,520 --> 00:25:27,719 Speaker 1: I have to be feeling good. But again, like having 469 00:25:27,880 --> 00:25:29,680 Speaker 1: like eating a lot of sugar every once in a 470 00:25:29,760 --> 00:25:33,000 Speaker 1: while like not a huge deal in the scheme of things. 471 00:25:33,119 --> 00:25:36,520 Speaker 1: And I think when people allow themselves to when they're 472 00:25:36,560 --> 00:25:39,119 Speaker 1: eating enough during the day, when they're eating foods that 473 00:25:39,160 --> 00:25:42,840 Speaker 1: they enjoy that craving and that like desire to eat 474 00:25:42,920 --> 00:25:45,040 Speaker 1: large amounts, it's just not going to happen as often. 475 00:25:46,720 --> 00:25:49,560 Speaker 2: Something else that's really interesting and something that was brought 476 00:25:49,560 --> 00:25:53,320 Speaker 2: to my attention was the concept of sugar in. 477 00:25:53,440 --> 00:25:55,439 Speaker 3: And I know we're not diet people. 478 00:25:55,600 --> 00:25:59,919 Speaker 2: But in popular diets like Keto and Hoole thirty, whereas 479 00:26:00,160 --> 00:26:03,159 Speaker 2: in Whole thirty, for example, you can have fruit with 480 00:26:03,240 --> 00:26:05,680 Speaker 2: sugar that's okay, but you can't have honey. 481 00:26:06,119 --> 00:26:07,760 Speaker 3: I don't get it. I don't get all. 482 00:26:07,960 --> 00:26:11,880 Speaker 1: And I think, again, this just speaks to the dieting 483 00:26:11,960 --> 00:26:15,280 Speaker 1: industry and the diet culture, like it's always like sugar 484 00:26:15,440 --> 00:26:18,080 Speaker 1: and carbohydrates in the last you know, five to ten 485 00:26:18,160 --> 00:26:21,800 Speaker 1: years have been the like nutrient of choice to demonize. 486 00:26:21,880 --> 00:26:24,800 Speaker 1: You know, before that it was fat. You know, before that, 487 00:26:24,840 --> 00:26:27,920 Speaker 1: it was like whole food like liquid diets were popular 488 00:26:27,960 --> 00:26:28,640 Speaker 1: in the eighties. 489 00:26:29,119 --> 00:26:29,360 Speaker 3: You know. 490 00:26:29,440 --> 00:26:32,600 Speaker 1: So I think it's just yeah, I mean that's a 491 00:26:32,640 --> 00:26:34,960 Speaker 1: great question. It's like wait, why, like why am I 492 00:26:35,000 --> 00:26:37,840 Speaker 1: cutting this out? And honestly, there's not any good, like 493 00:26:38,000 --> 00:26:43,239 Speaker 1: scientific reason why. It's just that, you know, the this 494 00:26:43,280 --> 00:26:45,480 Speaker 1: is what these diets are kind of capitalizing on is 495 00:26:45,520 --> 00:26:49,439 Speaker 1: people's fears of sugar and like feeling this need of 496 00:26:49,480 --> 00:26:51,959 Speaker 1: like okay, I gotta like do something for my body. 497 00:26:52,320 --> 00:26:54,359 Speaker 1: The other thing I will say with Whole thirty is 498 00:26:54,400 --> 00:26:56,720 Speaker 1: that you know, I know, their rhetoric is around like 499 00:26:56,760 --> 00:27:00,400 Speaker 1: well you'll you'll decrease your cravings when you it out 500 00:27:00,400 --> 00:27:02,879 Speaker 1: over the month, and you know, going back to what 501 00:27:02,920 --> 00:27:05,640 Speaker 1: I said before about all the data and the science 502 00:27:05,720 --> 00:27:09,240 Speaker 1: we know about cravings and restriction and a food addiction 503 00:27:10,160 --> 00:27:13,800 Speaker 1: and sugar addiction specifically, Actually what happens is that while 504 00:27:13,800 --> 00:27:16,199 Speaker 1: it might work in the short term for most people, 505 00:27:16,280 --> 00:27:20,240 Speaker 1: there is that rebound effect afterwards. Like I cannot tell you, 506 00:27:20,280 --> 00:27:22,320 Speaker 1: like every single person I work with has been on 507 00:27:22,359 --> 00:27:25,359 Speaker 1: whole thirty at least once, usually more, which again that 508 00:27:25,400 --> 00:27:27,359 Speaker 1: should tell you something like if you have to do 509 00:27:27,400 --> 00:27:30,040 Speaker 1: something more than one time, like wait a second, this 510 00:27:30,080 --> 00:27:34,400 Speaker 1: isn't actually working. And it's so fascinating because all of them, 511 00:27:34,960 --> 00:27:37,280 Speaker 1: or almost all of them will share with me like, 512 00:27:37,359 --> 00:27:39,480 Speaker 1: oh yeah, like even if they did get through the 513 00:27:39,520 --> 00:27:42,879 Speaker 1: thirty days, there's always this like rebound effect afterwards. And 514 00:27:42,920 --> 00:27:46,640 Speaker 1: it's also fascinating because I feel like a large percentage 515 00:27:46,640 --> 00:27:49,320 Speaker 1: it's often like the same kinds of food that people 516 00:27:49,320 --> 00:27:51,159 Speaker 1: crave after they get off of it, and it's the 517 00:27:51,200 --> 00:27:55,080 Speaker 1: things that they haven't been allowed to have. So so yeah, 518 00:27:55,119 --> 00:27:57,720 Speaker 1: I think, yeah, it doesn't make sense because it's not 519 00:27:57,760 --> 00:27:59,040 Speaker 1: really supposed to make sense. 520 00:28:00,760 --> 00:28:04,320 Speaker 2: It's not really supposed to make sense. Oh my goodness, 521 00:28:04,520 --> 00:28:06,919 Speaker 2: so much insight here the last question, and I know 522 00:28:06,960 --> 00:28:07,920 Speaker 2: the answer to this one. 523 00:28:08,080 --> 00:28:11,679 Speaker 3: A small treat daily dessert. Totally okay, right, that's an 524 00:28:11,680 --> 00:28:12,200 Speaker 3: easy one. 525 00:28:12,480 --> 00:28:17,680 Speaker 2: Yeah, yeah, Melissa, Thank you so much for your knowledge 526 00:28:17,720 --> 00:28:20,919 Speaker 2: for giving us the lowdown on all things sugar. 527 00:28:21,000 --> 00:28:23,360 Speaker 3: How do the hurdlers keep up with you on the regular? 528 00:28:23,359 --> 00:28:24,840 Speaker 3: Give me the details. 529 00:28:24,720 --> 00:28:27,320 Speaker 1: So they can check out my website, which is alyssaerumsy 530 00:28:27,400 --> 00:28:31,120 Speaker 1: dot com. I'm also very active on Instagram at Alyssa 531 00:28:31,200 --> 00:28:35,280 Speaker 1: Rumseyrd and I have a new book out called Unapologetic 532 00:28:35,359 --> 00:28:36,440 Speaker 1: Eating Amazing. 533 00:28:36,560 --> 00:28:38,720 Speaker 3: We will be sure to check it out. 534 00:28:38,840 --> 00:28:41,960 Speaker 2: I'm over at Emily a Body and at Hurdle Podcast 535 00:28:42,040 --> 00:28:43,640 Speaker 2: Another Hurdle Conquered. 536 00:28:43,920 --> 00:28:44,960 Speaker 3: Catch you guys next time.