Speaker 1: I won't let my body out out well everything that
Speaker 1: I'm made dope, won't spend my life trying to change.
Speaker 1: I'm learning to love who I am. I get I'm strong,
Speaker 1: I feel free, I know who every part of me
Speaker 1: It's beautiful and then will always out way if you
Speaker 1: feel it with yours in the air, she'll love to
Speaker 1: the boom. I am there. Let's say good day and
Speaker 1: did you and die out? Happy Saturday? Outweigh fam Amy
Speaker 1: and Lisa here, I'm coming to you from Nashville, um,
Speaker 1: all the way from New York. Hello everybody. Yeah, and
Speaker 1: Lisa was actually running a little late to the zoom
Speaker 1: because I know you were running to get like chocolate
Speaker 1: covered almonds, which is um one of your favorite batty
Speaker 1: snacks and it's perfect for today's episode because we're going
Speaker 1: to get into a conversation about fat. But before we do,
Speaker 1: do you want to explain to everybody the fun residency
Speaker 1: that we have coming up? For sure? Also, I don't
Speaker 1: want to give shout out to chocolate covered almonds for
Speaker 1: getting me through this postpartum experience in the most delicious
Speaker 1: way possible. So we're coming up on almost two years
Speaker 1: of outway when we kicked it off, and I want
Speaker 1: to say how much I enjoy doing this with Amy
Speaker 1: every single week. But I am going to be taking
Speaker 1: a little break for a little bit of time and
Speaker 1: give some other new voices in this space a chance
Speaker 1: to educate and empower you with some new tools. As
Speaker 1: I know some amazing people that I think could really
Speaker 1: shine if brought to this space. So we're going to
Speaker 1: be doing what's called a residency. So for the next
Speaker 1: four weeks, we're going to have on registered dietitian Michelle Pillapesh.
Speaker 1: You may remember her from a previous episode actually too,
Speaker 1: She's been on Outwag and I absolutely love Michelle. She's
Speaker 1: a registered dietitian. She's somebody who I think is fresh
Speaker 1: to the space. She brings a unique lens. She has
Speaker 1: experience with both disorders and disordered eating, and interestingly enough,
Speaker 1: she hasn't personally suffered from an eating disorder or disordered eating,
Speaker 1: So I think she brings this uniquely professional lens where
Speaker 1: she's able to be incredibly compassionate but not so close
Speaker 1: to it that allows her to really just shine in
Speaker 1: the space. Awesome. Well, I'm excited about sitting alongside her
Speaker 1: for the four weeks that we're going to be recording,
Speaker 1: and um, yeah, I know it's just gonna be full
Speaker 1: of a lot of helpful information, which is why this
Speaker 1: podcast exists. Hopefully it's a weekly resource for you where
Speaker 1: every Saturday you can use it to check in and
Speaker 1: either not feel alone or learn something or grab ANUE
Speaker 1: tool to keep in your toolbox to help you manage life.
Speaker 1: You know, that's what we're all trying to do one
Speaker 1: day at a time now. The inspiration behind this conversation
Speaker 1: came from an Instagram post at Lisa put up that
Speaker 1: we both think is an important topic, and the first
Speaker 1: sentence in that post was fat, Why It's important? And
Speaker 1: in food Obsessed of living. So I'm gonna throw the
Speaker 1: reins to you, Lisa for this conversation. But I think
Speaker 1: that growing up when I did in the nineties, I
Speaker 1: was in my early early years, was basically told to
Speaker 1: fear fat, so on learning that has been a very
Speaker 1: difficult process, even all these years later. I think that
Speaker 1: most of us listening, no matter what generation you're in,
Speaker 1: has either a fear of fat or a lot of
Speaker 1: confusion around fat. What is the truth behind it? Is
Speaker 1: it unhealthy? Does it lead to wake in what is
Speaker 1: the role in it in our life? I mean, I
Speaker 1: I too grew up in the I guess the snack
Speaker 1: Wells generation. I don't know what feels so archaic because
Speaker 1: I don't even think they sell it anymore. I haven't
Speaker 1: do they, Honestly, I don't know. But it's funny you
Speaker 1: call it that because I remember getting snack Wealls all
Speaker 1: the time, the Devil's Food cakes and the Vanilla way
Speaker 1: for I'm sure they're at the store. I just don't
Speaker 1: pay attention to that anymore. I don't know. I mean,
Speaker 1: I think that the emphasis on other things has changed
Speaker 1: so much it At the time that was certainly the
Speaker 1: height of like what you should be doing and not doing.
Speaker 1: Fat free was huge. Fat free still is huge in
Speaker 1: some diet um in some diets it's the opposite, like
Speaker 1: keto is a high fat diet. So I think again,
Speaker 1: there's a lot of confusion cross between all generations. Here
Speaker 1: are listeners who are twenty or younger to fifty plus.
Speaker 1: We're all kind of like, wait, what is the role
Speaker 1: of fat here? I'm super confused and I don't know
Speaker 1: which way to go. So, you know, as a registered dietitian,
Speaker 1: I feel like I could go on and on about
Speaker 1: the benefits of fat for your vitamin absorption, for creating hormones,
Speaker 1: for the nerves in your in your brain, all that stuff.
Speaker 1: But when you're in the height of disordered eating, you
Speaker 1: don't give a crop about any of that stuff. You
Speaker 1: only care about what it's going to do to your physical,
Speaker 1: aesthetic body. Do you agree with that, I'm guess nodding
Speaker 1: my head in agreement, okay, And I think that that
Speaker 1: you know is certainly when you're young, you're easier to
Speaker 1: kind of put second. Okay, I don't really care what
Speaker 1: fat does for my health because I want to look
Speaker 1: a certain way and I can figure that out. But
Speaker 1: as you get older, perhaps you begin to care about
Speaker 1: your health in a different way and you are kind
Speaker 1: of curious about it. So I do want to stay
Speaker 1: away from the nutritional nuance of this conversation, but I
Speaker 1: want to acknowledge it as well, because what I'm here
Speaker 1: to do today is talk about why you need to
Speaker 1: add fat to your diet to have a peaceful relationship
Speaker 1: to food and the rest of your life. But I
Speaker 1: don't want to dismiss that this is a really complicated
Speaker 1: topic and therefore, don't engage with your grandma or your
Speaker 1: mom about this conversation, because even as a registered dietitian,
Speaker 1: there's so much nuance to the different types of fat
Speaker 1: and even the breakdowns within that. Right, we've got saturated, unsaturated,
Speaker 1: got poly unsaturated, mono unsaturated, we hear about omega three's.
Speaker 1: There's so much that even as a registered dietitian, it's
Speaker 1: really hard to distill into a conversation. Does that make sense? Okay? Cool?
Speaker 1: So for me, you know, I grew up through many
Speaker 1: different generations of dieting and for a long time the
Speaker 1: fitness world where I really wanted to be like shredded
Speaker 1: for a while. Like I was never like a competitor,
Speaker 1: but I was very focused on body fat and and
Speaker 1: looking lean and having defined abs during my college years,
Speaker 1: and the information was simply like go protein. Like protein
Speaker 1: ended up being like the only safe food that I
Speaker 1: could eat. And I think a lot of people feel
Speaker 1: that way, no matter what diet they've gone through. Is like,
Speaker 1: most people are afraid of carbs in some way, most
Speaker 1: people are afraid of fat in some way. That leaves
Speaker 1: one macro nutrient left protein, and that leaves a very
Speaker 1: bland diet, not much to be desired, not much to
Speaker 1: be enjoyed, and it's super super limiting. But I feel
Speaker 1: like for me, I don't know. I never cut out
Speaker 1: carbs completely. I always have really enjoyed the way they
Speaker 1: made me feel, and I could never give up fruit
Speaker 1: or anything like that. So I never I ever had
Speaker 1: too complex of a relationship with carbohydrates. Mindful of them,
Speaker 1: for sure. But fat is this one that I think
Speaker 1: crept up on me and stayed with me for a
Speaker 1: very long time. And I think that understanding it and
Speaker 1: learning what it feels like in my body and learning
Speaker 1: how to work with it from both an outer wisdom
Speaker 1: point of view, outer wisdom being what is this going
Speaker 1: to provide to my meal? And an inner wisdom point
Speaker 1: of view, how is this going to feel good for me?
Speaker 1: Is kind of where the two come together for me
Speaker 1: and a lot of the students that I that I
Speaker 1: work with during disordered eating. I know this might sound
Speaker 1: weird to you, possibly to you Amy, because you have
Speaker 1: more of a restrictive past, But I considered myself a
Speaker 1: foodie in the height of my disordered eating, like I
Speaker 1: was obsessed with food. I loved going out to meals,
Speaker 1: even though it caused me anxiety to do so. I
Speaker 1: was always thinking about food, scanning, end use, trying different things,
Speaker 1: although within the confines of what I could eat. But
Speaker 1: I considered myself somebody who quote unquote loves to eat.
Speaker 1: Let me ask you this, When you did eat at
Speaker 1: a meal, did you really enjoy it? Did you extend
Speaker 1: the meal time or did you try and make it
Speaker 1: as like compact and short as possible so that you
Speaker 1: could go back to restriction? And somewhere, I did not
Speaker 1: enjoy it. You did not enjoy Okay, Yeah, So for me,
Speaker 1: I I had these allotted times where I could eat
Speaker 1: and I wanted to extend them for as long as
Speaker 1: I could. But I was afraid of calories. So how
Speaker 1: to make a meal extend and be long and you know,
Speaker 1: get that release away from the restriction was to fill
Speaker 1: myself up. And I put that in quotes because I
Speaker 1: was very careful as to what I was filling myself
Speaker 1: up with, knowing that certain foods would make me feel
Speaker 1: full but not actually make me be full or you know,
Speaker 1: tack on the calories. Again, I put that in quotes
Speaker 1: because I didn't, you know, I was just afraid of
Speaker 1: many foods. So you know, like volume eating is a
Speaker 1: diet tactic of eating high volume foods, but it fails
Speaker 1: to really address the necessary component of why we end meals,
Speaker 1: which is not just feeling full, it's being full. And
Speaker 1: that's an important distinction that we combed through in forth
Speaker 1: the noise hunger fullness, because you can feel full but
Speaker 1: not actually have enough energy to get you through the
Speaker 1: next three hours. Right, if you ate one apple right
Speaker 1: now for lunch, right, there might be a fullness to
Speaker 1: you because it's a crunge, it takes you a while
Speaker 1: to eat, it's high fiber, it's got water. Maybe not
Speaker 1: one apple but two apples, right, you would feel full,
Speaker 1: but in an hour you'd be like, wait, I'm hungry, right,
Speaker 1: and you'd be thinking about food again. Yeah, I mean
Speaker 1: I like that you went apple, and that's actually something
Speaker 1: that But in my mind I'm having the vision of
Speaker 1: how I used to treat rice as perfect thank you, okay? Perfect?
Speaker 1: That that works? That works even better and perhaps is
Speaker 1: more relatable to to a lot of people. Rice cakes
Speaker 1: are a food that you could eat three or four of, right,
Speaker 1: and you wouldn't feel guilty. They made you feel full,
Speaker 1: but they might not actually be filling because they're low
Speaker 1: in calorie, they're low in fat. Yeah, they're low in
Speaker 1: really any type of nutrients, right right, they're low in nutrients.
Speaker 1: But I mean, I guess it's rice, so it has
Speaker 1: some carbohydrates in it, but it will be pretty pretty low,
Speaker 1: low calorie, So it'll make you feel full for an hour.
Speaker 1: It'll it'll get you through, but then you'll be hungry
Speaker 1: again and be thinking about food. So for me, I
Speaker 1: was thinking about food all of the damn time, and
Speaker 1: yet I was eating a lot. And again, eating a
Speaker 1: lot is in quotes here because I wasn't actually eating
Speaker 1: a lot. I was eating a lot of volume, but
Speaker 1: I wasn't actually eating enough calories per meal or using
Speaker 1: fat to balance my blood sugar. So I just want
Speaker 1: to clarify before we even go further here, is that
Speaker 1: feeling full and being full are not the same exact things. Satiation,
Speaker 1: your hormones changing your blood sugar having going up and
Speaker 1: down is different than your stomach distending because you put
Speaker 1: a rice cake in it and your body saying okay,
Speaker 1: food has arrived. So we have different levels of fullness
Speaker 1: as food makes its way down the digestive process. And
Speaker 1: if we stop with just the physical fullness. I had
Speaker 1: a rice cake, My stomach feels a little bit distended.
Speaker 1: There's that immediate feeling of fullness. We don't get to
Speaker 1: satiation where food makes its way to the gut, and
Speaker 1: the gut then send signals back to the brain. Hey,
Speaker 1: food's coming. We can start to decrease your appetite hormones
Speaker 1: and your blood sugar is leveling out and all this
Speaker 1: good stuff is happening. That makes sense. Yeah, I'm sitting
Speaker 1: here as you're talking, thinking about how it's some one
Speaker 1: my time, and I as when we're recording this, and
Speaker 1: I have not satiated my body today or my brain
Speaker 1: my mind, Like I just haven't. Like I'm sitting here
Speaker 1: thinking like I should have planned further ahead, but I'm
Speaker 1: stuck at the office. So anyway, this is me having
Speaker 1: this moment and this self awareness to know that I
Speaker 1: want to give my body that this isn't something I
Speaker 1: did in a disordered way. Totally. I think how it
Speaker 1: can happen to us too, And now I'm very self
Speaker 1: aware of it because you're talking about it. Well, the
Speaker 1: cool thing about that is that's probably gonna happen again. Right.
Speaker 1: So things that you could do, also if you have
Speaker 1: a busy day at work, is to prepare the first
Speaker 1: meal of the day, if it's your breakfast, to make
Speaker 1: it a little bit more well rounded, to carry you
Speaker 1: out a little bit further. So going back to fat,
Speaker 1: fat is going to make you feel fuller for longer.
Speaker 1: But here's the key here with fat is it takes
Speaker 1: longer to feel full. So when you eat that rice cake, right,
Speaker 1: or if you eat four rice cakes, let's say you
Speaker 1: might feel full in the moment, but you're hungry in
Speaker 1: an hour or two. Whereas let's say you had half
Speaker 1: of an avocado, you might not feel that physical fullness
Speaker 1: immediately because of the volume of the food compared to
Speaker 1: a car bohydrate, right, compared to the rice cake. But
Speaker 1: you're going to feel a more level feeling of full
Speaker 1: for longer because it takes longer to digest, and because
Speaker 1: whatever you're pairing it with, let's say you have the
Speaker 1: rice cake and the avocado, it's slowing down that digestive
Speaker 1: process as a whole, which is helping you to absorb
Speaker 1: nutrients as it makes its way down your body. I'm
Speaker 1: trying to illustrate that because it's it's one of those
Speaker 1: things that's kind of hard to to picture here. Well,
Speaker 1: even as you're saying that, I just had a flashback
Speaker 1: to some disordered days where I wouldn't have paired certain things. Honestly,
Speaker 1: I don't even know right now if I would have done,
Speaker 1: you know, a fat with the carbohydrate. All I know
Speaker 1: is I had this little chart that I printed out
Speaker 1: and I would carry it around and so thankful to
Speaker 1: be free of that. Yeah, So exactly there we've had.
Speaker 1: There's so many rules and noises that we've picked up
Speaker 1: along the way, whether you can't eat this food with
Speaker 1: that food, or this food at that time, or don't
Speaker 1: eat at that time in general, only eat at this time.
Speaker 1: So there's so much to unpack here. What is really
Speaker 1: much more simple when we come back down to the
Speaker 1: science of how food works in the body, and that
Speaker 1: is what I want to equip and empower people to have,
Speaker 1: because free of that that bs you have an inner
Speaker 1: wisdom that says we I don't want just this plain
Speaker 1: rice cake, I want to pair it with avocado, right,
Speaker 1: and and we're not tuning into that because we have
Speaker 1: these rules happening here. So when you're not actually trying
Speaker 1: to trick your body, and when you're not following these
Speaker 1: outside rules arbitrarily that seemingly make no sense, your body
Speaker 1: actually works perfectly to let you know when you've had
Speaker 1: enough food. And I want to say that again, when
Speaker 1: you're not trying to trick your body, your body signals
Speaker 1: will work perfectly to let you know when you've had enough.
Speaker 1: And that might be really unbelievable to somebody now who
Speaker 1: finds themselves getting constantly painfully full after every meal, even
Speaker 1: though they're working so hard to trust their body. I've found,
Speaker 1: in the height of my eating disorder two things I
Speaker 1: would never know when I was full, But I also
Speaker 1: never knew when I was actually really hungry. And I
Speaker 1: feel like what is characteristic of all eating disorders is
Speaker 1: that noise. So very few people, regardless of disordered eating
Speaker 1: or not, are very attuned to what gentle hunger and
Speaker 1: gentle fullness should feel like. They might know what being
Speaker 1: starving feels like, and they know what being painfully full
Speaker 1: or stuffed is. But where's that gentle place of needing food,
Speaker 1: where you're you're not, you know, thinking about chewing off
Speaker 1: your arm. Where's that place of ending a meal that
Speaker 1: feels comfortable for the next few hours but doesn't feel
Speaker 1: like you need to unbutton your pants, and fine tuning
Speaker 1: that getting to know your own body signals. I'm going
Speaker 1: a little off track here to the fat thing, but
Speaker 1: I think it's important conversation. Nonetheless, fine tuning those signals.
Speaker 1: Going into a meal a little bit hungry and ending
Speaker 1: it a little bit full is going to drastically change
Speaker 1: how much your mentally thinking about food. And that's what
Speaker 1: really changes the game for me and for a lot
Speaker 1: of people. So adding fats to your meal. If you're somebody,
Speaker 1: if you're listening right now and you're like, well, I'm
Speaker 1: still terrified of fat, I don't even know where to begin.
Speaker 1: I don't even know where to to to start with
Speaker 1: this whole thing. I want to give you a couple
Speaker 1: of tips and tricks to start integrating it into your diet.
Speaker 1: And the reason I wrote this post was because right
Speaker 1: now I am craving a lot more fats than general.
Speaker 1: I am really in the mood for salmon and avocado
Speaker 1: and snacking on nuts and seeds and nut butters and
Speaker 1: all that stuff right now, and finding myself craving a
Speaker 1: lot more high fat foods, and I realized recently that
Speaker 1: old me wouldn't have been able to honor this out
Speaker 1: of fear. And me now is actually noticing what's happening
Speaker 1: because I'm adding them on so consistently and eating them
Speaker 1: throughout the day. And however many quantities or servings I want,
Speaker 1: how level I feel, And that's a freedom that I
Speaker 1: think everybody deserves to have. It will drastically change how
Speaker 1: much you're thinking about food, because it's going to change
Speaker 1: how you feel inside your body. Now. I know in
Speaker 1: the post you said to try to add at least
Speaker 1: one fat source in each meal. Would you encourage people
Speaker 1: that are just like dipping their toe in this water
Speaker 1: because of the fears there too? Maybe just maybe it's
Speaker 1: not every meal, but you just start at least trying
Speaker 1: once a day or um. I think that if you're
Speaker 1: just dipping your toe in the in the water, a
Speaker 1: better strategy here, because that should really be in your
Speaker 1: diet consistently throughout the day. A better strategy might be
Speaker 1: to introduce smaller amounts but still bring them in at
Speaker 1: every meal. So maybe if you're having oatmeal for breakfast,
Speaker 1: you're sprinkling um. Maybe not two tablespoons of nut butter,
Speaker 1: but maybe one tablespoon or whatever you're comfortable with at lunch,
Speaker 1: maybe on your salad, let's say, if the salads of
Speaker 1: food that you're comfortable with. I always love pairing something
Speaker 1: super safe with something that feels scary, throwing something like
Speaker 1: um while uts or dressing on. I'm a huge fan
Speaker 1: of dressing after years of you know, thinking that dressing
Speaker 1: was the enemy for for so many reasons. But dressing
Speaker 1: is usually a great source of fat, and it also
Speaker 1: provides what's called satisfaction. It can help you actually enjoy
Speaker 1: what you're eating and end the salad if it is
Speaker 1: feeling content rather than reaching for more. For dinner, can
Speaker 1: you cook with different oils or think about adding fatty fish.
Speaker 1: I'm a huge fan of fatty fish, like salmon. Salmon's
Speaker 1: my personal favorite. I don't really love a lot of
Speaker 1: the other fattier ones, like mackerel or sardines. But if
Speaker 1: that's your thing, go for it. If that's your thing,
Speaker 1: go for it. I don't think gave you like sardines either. Yeah,
Speaker 1: I'm not. I'm not a fan, but people love sardines.
Speaker 1: You can buy them in the tin. They're very affordable,
Speaker 1: you know, all all that kind of stuff. So again,
Speaker 1: adding one fat source to each meal and or snack
Speaker 1: is a great way to kind of begin this journey.
Speaker 1: Nut butter is one that everybody kind of is excited
Speaker 1: to add back into their life after years of doing
Speaker 1: powdered peanut butter, you know, all those sorts of things.
Speaker 1: Can I say something about that. I used to be
Speaker 1: a powdered peanut butter junkie. Um. I thought it was
Speaker 1: like the greatest invention known to man. And this was
Speaker 1: years ago, and then I stopped using it. I don't
Speaker 1: even remember for whatever reason. And then I guess after
Speaker 1: a few years of not having it, I decided to
Speaker 1: give it a go again. Yeah, I should retry it too.
Speaker 1: Oh No, we should, Well you should if you want to.
Speaker 1: For me personally, I know this might not happen to everybody,
Speaker 1: but my stomach was so upset. It caused so much
Speaker 1: discomfort honestly that I don't know if it truly was
Speaker 1: from that. I mean, my hypothesis is that it is
Speaker 1: from that, because it's the only thing I did different.
Speaker 1: But maybe it was a fluke and it was something else.
Speaker 1: But it was so uncomfortable that I won't even dare
Speaker 1: even try it again just for the sake of testing it. Well,
Speaker 1: I'll say this, which is interesting. You know, I'm a
Speaker 1: big fan of real foods and whole foods, and what
Speaker 1: you're doing in a powdered peanut butter is you're taking
Speaker 1: peanuts the whole food or a powdered and butter. You're
Speaker 1: taking that whole food which contains the fatty acids, the nutrients,
Speaker 1: all that good stuff, and you're they remove the fat,
Speaker 1: so all your left is with the protein. So that's
Speaker 1: a high level form of food processing. And yet we're
Speaker 1: glorifying that as the healthy alternative. So just to kind
Speaker 1: of play with the mind game here and then putting
Speaker 1: it in plastic to sell for five dollars, you know,
Speaker 1: just to kind of play with the mind game here.
Speaker 1: So what we call healthy when it's so far from
Speaker 1: the source, right, the same thing with snack wells, something
Speaker 1: that can sit on the shelf for probably five years
Speaker 1: without end. We've removed the fat, we've removed everything. But
Speaker 1: this is a health food because it's fat free. So
Speaker 1: just to kind of play with that for for a minute. Yeah, No,
Speaker 1: I mean, it's just it's something to think about in
Speaker 1: two and maybe what my body. What I didn't notice
Speaker 1: about my body when I was using it, Like who
Speaker 1: knows where I was with all different kinds of foods
Speaker 1: that I ate because I found that to be true
Speaker 1: with other processed things. And I'm not anti processed foods
Speaker 1: by any means, but these were other things I was
Speaker 1: specifically eyeing because quote unquote I thought they were going
Speaker 1: to be healthier for me, and I consumed them regularly.
Speaker 1: So either a my body was just used to it,
Speaker 1: or be I lived in discomfort and didn't really know it,
Speaker 1: And so the problem is now. And the powder peanutter
Speaker 1: is just one example I could give others where I
Speaker 1: sometimes see things at the grocery store, I'm like, oh, yeah,
Speaker 1: I used to buy those, and then I'm like, I
Speaker 1: don't know that I want to buy it because I
Speaker 1: don't want to risk the discomfort for sure. And now
Speaker 1: you're listening to your body rather than just saying this
Speaker 1: is healthy, so I'm going to eat it. I was
Speaker 1: in the same exact vote of constant discomfort. I just
Speaker 1: want to also just ask Tori Scure that a lot
Speaker 1: of people who are struggling with let's not even call
Speaker 1: it disordered eating, but disordered behaviors around food are also
Speaker 1: subject to a lot of gastro discomfort. Like you and
Speaker 1: I are discussing, and we see that a lot on
Speaker 1: Instagram and on TikTok, this obsession with bloating and guess
Speaker 1: and how to get rid of it and all these solutions,
Speaker 1: when I think for a lot of people, the solution
Speaker 1: is also moving away from the things that are causing
Speaker 1: the discus emfort rather than adding these food these foods
Speaker 1: in that are quote unquote healthy. Okay, So the other
Speaker 1: thing I want you to know is to use your
Speaker 1: outer wisdom. Knowing that fats take longer to digest is
Speaker 1: going to help you go into a meal knowing that
Speaker 1: a you need to eat a little bit slower, and
Speaker 1: you need to know that this The feeling of fullness
Speaker 1: might kick in a little bit later because of that.
Speaker 1: So when adding fats to your diet, they don't work
Speaker 1: as immediately as carbohydrates, which are broken down immediately and
Speaker 1: provide us with energy. They still provide us with energy
Speaker 1: and a good amount of it, but it takes a
Speaker 1: little longer to know that. So work with that info,
Speaker 1: go slower. Take notes as fifteen minutes go by, thirty
Speaker 1: minutes go by, sixty minutes go by, so that you
Speaker 1: can really study how your body is working off of
Speaker 1: that food. Take note of what you feel like immediately
Speaker 1: after eating meal that now contains fat. Really think about
Speaker 1: what it feels like in your body. Is there a
Speaker 1: physical discomfort with that fullness? Or is there I'm full,
Speaker 1: but I feel comfortable. Think about that to distinction. And
Speaker 1: then I want you to notice what happens mentally as
Speaker 1: your body is digesting the meal a little bit more
Speaker 1: slowly now that fat is involved. Is your brain free
Speaker 1: to think about other things because you're not immediately going
Speaker 1: back to thinking about your next meal from the hunger
Speaker 1: coming on shortly thereafter. And just a little pro tip
Speaker 1: here and getting started with this, is to shorten your
Speaker 1: meal or snack windows. So like Amy and I mentioned earlier,
Speaker 1: or the biggest mistake I see people make is going
Speaker 1: into a meal or a snack on empty or waiting
Speaker 1: until as long as they possibly can to eat. Your
Speaker 1: blood sugar is not meant to be a roller coaster
Speaker 1: shooting up and down, up to the sky and into
Speaker 1: the ground. It is supposed to be like a seesaw leveling, um,
Speaker 1: staying level, just dipping a little and then um coming
Speaker 1: back up, dipping a little, coming back up. And the
Speaker 1: best way to do that is to eat consistently and
Speaker 1: eat balanced meals. And I love that you ended your
Speaker 1: post with fat is satisfying, filling great for blood sugar
Speaker 1: and amplifies the flavor for overall satisfaction, and then you
Speaker 1: ask people to share their favorite fat sources. So I
Speaker 1: just want to encourage people to go check out at
Speaker 1: Lisa Hame, which is your Instagram where this post is
Speaker 1: and Haime is h a y I am. And it's
Speaker 1: got beautiful flowers on there because I think your husband
Speaker 1: Evan orders some edible You ordered edible flowers and I
Speaker 1: was l O l ng when you put that in
Speaker 1: your Instagram stories. But you know, people are commenting with
Speaker 1: their favorite fats like wild salmon, all nut, butters, avocado,
Speaker 1: some that we obviously mentioned, but you can read through
Speaker 1: and see if anybody posts something that you maybe need
Speaker 1: try out. Tahani is another interesting one that has great
Speaker 1: flavor and can add something interesting to dishes and so good.
Speaker 1: It's full of fatty acids that come from sesame sea.
Speaker 1: It's a fantastic one. I also just want to lastly
Speaker 1: say before we head out for the week that in
Speaker 1: my Instagram stories, I asked people what their relationship to
Speaker 1: fat was and so on my Instagram post, which is
Speaker 1: public where you might see everybody throwing out their favorite
Speaker 1: sources and how much they love fat, it got real
Speaker 1: all my stories when I asked people what their favorite um,
Speaker 1: what their relationship to fat was, and you had a
Speaker 1: lot of people that are doing a lot of unlearning,
Speaker 1: a lot of people that are still really afraid of fat.
Speaker 1: So if that's you right now, just know that you're
Speaker 1: not alone. And there's millions women and also men working
Speaker 1: through this as we bring fat back to our plate
Speaker 1: so we can live healthier, happier, more fulfilled and satisfied lives.
Speaker 1: Boom drop the mic. Alright, well, we hope you'll have
Speaker 1: a great rest of your day. Bye bye, everybody. I'll
Speaker 1: see you real soon,