WEBVTT - Why You Can Eat Fat 0:00:00.400 --> 0:00:04.520 I won't let my body out out well everything that 0:00:04.640 --> 0:00:07.920 I'm made dope, won't spend my life trying to change. 0:00:08.640 --> 0:00:12.440 I'm learning to love who I am. I get I'm strong, 0:00:12.840 --> 0:00:15.840 I feel free, I know who every part of me 0:00:16.520 --> 0:00:24.000 It's beautiful and then will always out way if you 0:00:24.079 --> 0:00:27.200 feel it with yours in the air, she'll love to 0:00:27.280 --> 0:00:29.960 the boom. I am there. Let's say good day and 0:00:30.920 --> 0:00:37.600 did you and die out? Happy Saturday? Outweigh fam Amy 0:00:37.800 --> 0:00:40.879 and Lisa here, I'm coming to you from Nashville, um, 0:00:40.920 --> 0:00:44.000 all the way from New York. Hello everybody. Yeah, and 0:00:44.200 --> 0:00:46.800 Lisa was actually running a little late to the zoom 0:00:46.800 --> 0:00:49.479 because I know you were running to get like chocolate 0:00:49.520 --> 0:00:52.839 covered almonds, which is um one of your favorite batty 0:00:52.920 --> 0:00:56.000 snacks and it's perfect for today's episode because we're going 0:00:56.080 --> 0:01:00.640 to get into a conversation about fat. But before we do, 0:01:00.640 --> 0:01:03.800 do you want to explain to everybody the fun residency 0:01:03.800 --> 0:01:05.800 that we have coming up? For sure? Also, I don't 0:01:05.800 --> 0:01:07.600 want to give shout out to chocolate covered almonds for 0:01:07.600 --> 0:01:10.160 getting me through this postpartum experience in the most delicious 0:01:10.160 --> 0:01:13.200 way possible. So we're coming up on almost two years 0:01:13.200 --> 0:01:15.840 of outway when we kicked it off, and I want 0:01:15.880 --> 0:01:19.840 to say how much I enjoy doing this with Amy 0:01:19.920 --> 0:01:23.400 every single week. But I am going to be taking 0:01:23.400 --> 0:01:26.319 a little break for a little bit of time and 0:01:26.480 --> 0:01:29.280 give some other new voices in this space a chance 0:01:29.400 --> 0:01:33.679 to educate and empower you with some new tools. As 0:01:34.319 --> 0:01:36.640 I know some amazing people that I think could really 0:01:36.720 --> 0:01:39.800 shine if brought to this space. So we're going to 0:01:39.840 --> 0:01:42.320 be doing what's called a residency. So for the next 0:01:42.480 --> 0:01:46.360 four weeks, we're going to have on registered dietitian Michelle Pillapesh. 0:01:46.520 --> 0:01:49.320 You may remember her from a previous episode actually too, 0:01:49.440 --> 0:01:52.360 She's been on Outwag and I absolutely love Michelle. She's 0:01:52.360 --> 0:01:55.640 a registered dietitian. She's somebody who I think is fresh 0:01:55.720 --> 0:01:58.760 to the space. She brings a unique lens. She has 0:01:58.840 --> 0:02:03.200 experience with both disorders and disordered eating, and interestingly enough, 0:02:03.320 --> 0:02:07.000 she hasn't personally suffered from an eating disorder or disordered eating, 0:02:07.320 --> 0:02:11.800 So I think she brings this uniquely professional lens where 0:02:11.840 --> 0:02:16.280 she's able to be incredibly compassionate but not so close 0:02:16.360 --> 0:02:19.480 to it that allows her to really just shine in 0:02:19.520 --> 0:02:23.160 the space. Awesome. Well, I'm excited about sitting alongside her 0:02:23.280 --> 0:02:25.960 for the four weeks that we're going to be recording, 0:02:26.200 --> 0:02:28.079 and um, yeah, I know it's just gonna be full 0:02:28.120 --> 0:02:30.760 of a lot of helpful information, which is why this 0:02:30.840 --> 0:02:34.280 podcast exists. Hopefully it's a weekly resource for you where 0:02:34.280 --> 0:02:36.760 every Saturday you can use it to check in and 0:02:36.880 --> 0:02:39.919 either not feel alone or learn something or grab ANUE 0:02:39.919 --> 0:02:43.040 tool to keep in your toolbox to help you manage life. 0:02:43.160 --> 0:02:45.359 You know, that's what we're all trying to do one 0:02:45.400 --> 0:02:48.359 day at a time now. The inspiration behind this conversation 0:02:48.440 --> 0:02:50.919 came from an Instagram post at Lisa put up that 0:02:51.040 --> 0:02:53.960 we both think is an important topic, and the first 0:02:54.000 --> 0:02:58.639 sentence in that post was fat, Why It's important? And 0:02:58.880 --> 0:03:02.440 in food Obsessed of living. So I'm gonna throw the 0:03:02.520 --> 0:03:05.919 reins to you, Lisa for this conversation. But I think 0:03:06.000 --> 0:03:08.919 that growing up when I did in the nineties, I 0:03:08.960 --> 0:03:12.600 was in my early early years, was basically told to 0:03:12.639 --> 0:03:16.280 fear fat, so on learning that has been a very 0:03:16.320 --> 0:03:20.320 difficult process, even all these years later. I think that 0:03:21.040 --> 0:03:23.880 most of us listening, no matter what generation you're in, 0:03:24.400 --> 0:03:27.600 has either a fear of fat or a lot of 0:03:27.600 --> 0:03:31.200 confusion around fat. What is the truth behind it? Is 0:03:31.200 --> 0:03:33.760 it unhealthy? Does it lead to wake in what is 0:03:33.800 --> 0:03:35.200 the role in it in our life? I mean, I 0:03:35.400 --> 0:03:37.520 I too grew up in the I guess the snack 0:03:37.520 --> 0:03:40.760 Wells generation. I don't know what feels so archaic because 0:03:40.800 --> 0:03:43.640 I don't even think they sell it anymore. I haven't 0:03:43.680 --> 0:03:45.720 do they, Honestly, I don't know. But it's funny you 0:03:45.720 --> 0:03:47.840 call it that because I remember getting snack Wealls all 0:03:47.840 --> 0:03:50.800 the time, the Devil's Food cakes and the Vanilla way 0:03:50.800 --> 0:03:52.640 for I'm sure they're at the store. I just don't 0:03:52.720 --> 0:03:55.120 pay attention to that anymore. I don't know. I mean, 0:03:55.160 --> 0:03:59.400 I think that the emphasis on other things has changed 0:03:59.440 --> 0:04:01.880 so much it At the time that was certainly the 0:04:01.920 --> 0:04:04.840 height of like what you should be doing and not doing. 0:04:05.080 --> 0:04:08.040 Fat free was huge. Fat free still is huge in 0:04:08.400 --> 0:04:11.240 some diet um in some diets it's the opposite, like 0:04:11.320 --> 0:04:13.680 keto is a high fat diet. So I think again, 0:04:13.960 --> 0:04:17.560 there's a lot of confusion cross between all generations. Here 0:04:17.560 --> 0:04:20.960 are listeners who are twenty or younger to fifty plus. 0:04:21.000 --> 0:04:23.560 We're all kind of like, wait, what is the role 0:04:23.960 --> 0:04:26.880 of fat here? I'm super confused and I don't know 0:04:26.920 --> 0:04:30.640 which way to go. So, you know, as a registered dietitian, 0:04:30.760 --> 0:04:32.680 I feel like I could go on and on about 0:04:32.720 --> 0:04:39.520 the benefits of fat for your vitamin absorption, for creating hormones, 0:04:39.640 --> 0:04:42.279 for the nerves in your in your brain, all that stuff. 0:04:42.279 --> 0:04:44.400 But when you're in the height of disordered eating, you 0:04:44.400 --> 0:04:46.600 don't give a crop about any of that stuff. You 0:04:46.640 --> 0:04:49.720 only care about what it's going to do to your physical, 0:04:49.800 --> 0:04:53.560 aesthetic body. Do you agree with that, I'm guess nodding 0:04:53.600 --> 0:04:57.640 my head in agreement, okay, And I think that that 0:04:57.880 --> 0:05:01.159 you know is certainly when you're young, you're easier to 0:05:01.960 --> 0:05:03.960 kind of put second. Okay, I don't really care what 0:05:04.000 --> 0:05:05.440 fat does for my health because I want to look 0:05:05.480 --> 0:05:07.279 a certain way and I can figure that out. But 0:05:07.360 --> 0:05:10.480 as you get older, perhaps you begin to care about 0:05:10.560 --> 0:05:12.840 your health in a different way and you are kind 0:05:12.839 --> 0:05:15.479 of curious about it. So I do want to stay 0:05:15.520 --> 0:05:18.960 away from the nutritional nuance of this conversation, but I 0:05:18.960 --> 0:05:21.400 want to acknowledge it as well, because what I'm here 0:05:21.440 --> 0:05:23.320 to do today is talk about why you need to 0:05:23.360 --> 0:05:26.279 add fat to your diet to have a peaceful relationship 0:05:26.360 --> 0:05:28.479 to food and the rest of your life. But I 0:05:28.520 --> 0:05:31.800 don't want to dismiss that this is a really complicated 0:05:31.839 --> 0:05:36.240 topic and therefore, don't engage with your grandma or your 0:05:36.279 --> 0:05:40.040 mom about this conversation, because even as a registered dietitian, 0:05:40.080 --> 0:05:42.279 there's so much nuance to the different types of fat 0:05:42.560 --> 0:05:46.080 and even the breakdowns within that. Right, we've got saturated, unsaturated, 0:05:46.240 --> 0:05:50.159 got poly unsaturated, mono unsaturated, we hear about omega three's. 0:05:50.480 --> 0:05:53.760 There's so much that even as a registered dietitian, it's 0:05:53.800 --> 0:05:59.040 really hard to distill into a conversation. Does that make sense? Okay? Cool? 0:05:59.279 --> 0:06:02.360 So for me, you know, I grew up through many 0:06:02.360 --> 0:06:05.719 different generations of dieting and for a long time the 0:06:05.760 --> 0:06:08.520 fitness world where I really wanted to be like shredded 0:06:08.560 --> 0:06:10.760 for a while. Like I was never like a competitor, 0:06:10.880 --> 0:06:13.840 but I was very focused on body fat and and 0:06:14.320 --> 0:06:17.799 looking lean and having defined abs during my college years, 0:06:18.240 --> 0:06:23.760 and the information was simply like go protein. Like protein 0:06:24.040 --> 0:06:26.200 ended up being like the only safe food that I 0:06:26.240 --> 0:06:28.839 could eat. And I think a lot of people feel 0:06:28.880 --> 0:06:32.800 that way, no matter what diet they've gone through. Is like, 0:06:32.880 --> 0:06:34.960 most people are afraid of carbs in some way, most 0:06:34.960 --> 0:06:37.279 people are afraid of fat in some way. That leaves 0:06:37.360 --> 0:06:42.279 one macro nutrient left protein, and that leaves a very 0:06:42.279 --> 0:06:45.760 bland diet, not much to be desired, not much to 0:06:45.800 --> 0:06:50.159 be enjoyed, and it's super super limiting. But I feel 0:06:50.200 --> 0:06:52.039 like for me, I don't know. I never cut out 0:06:52.080 --> 0:06:55.000 carbs completely. I always have really enjoyed the way they 0:06:55.040 --> 0:06:57.880 made me feel, and I could never give up fruit 0:06:58.000 --> 0:07:00.400 or anything like that. So I never I ever had 0:07:00.680 --> 0:07:04.800 too complex of a relationship with carbohydrates. Mindful of them, 0:07:04.880 --> 0:07:08.640 for sure. But fat is this one that I think 0:07:09.160 --> 0:07:12.600 crept up on me and stayed with me for a 0:07:12.720 --> 0:07:17.680 very long time. And I think that understanding it and 0:07:18.280 --> 0:07:20.480 learning what it feels like in my body and learning 0:07:20.480 --> 0:07:23.320 how to work with it from both an outer wisdom 0:07:23.360 --> 0:07:25.960 point of view, outer wisdom being what is this going 0:07:26.000 --> 0:07:29.679 to provide to my meal? And an inner wisdom point 0:07:29.680 --> 0:07:32.280 of view, how is this going to feel good for me? 0:07:32.960 --> 0:07:36.440 Is kind of where the two come together for me 0:07:36.480 --> 0:07:38.240 and a lot of the students that I that I 0:07:38.280 --> 0:07:41.440 work with during disordered eating. I know this might sound 0:07:41.480 --> 0:07:43.960 weird to you, possibly to you Amy, because you have 0:07:44.080 --> 0:07:48.000 more of a restrictive past, But I considered myself a 0:07:48.080 --> 0:07:50.560 foodie in the height of my disordered eating, like I 0:07:50.600 --> 0:07:53.520 was obsessed with food. I loved going out to meals, 0:07:54.080 --> 0:07:58.000 even though it caused me anxiety to do so. I 0:07:58.040 --> 0:08:01.960 was always thinking about food, scanning, end use, trying different things, 0:08:02.080 --> 0:08:04.640 although within the confines of what I could eat. But 0:08:04.760 --> 0:08:07.840 I considered myself somebody who quote unquote loves to eat. 0:08:14.440 --> 0:08:16.640 Let me ask you this, When you did eat at 0:08:16.680 --> 0:08:21.560 a meal, did you really enjoy it? Did you extend 0:08:21.640 --> 0:08:23.480 the meal time or did you try and make it 0:08:23.520 --> 0:08:25.720 as like compact and short as possible so that you 0:08:25.720 --> 0:08:28.720 could go back to restriction? And somewhere, I did not 0:08:28.880 --> 0:08:31.640 enjoy it. You did not enjoy Okay, Yeah, So for me, 0:08:31.840 --> 0:08:34.720 I I had these allotted times where I could eat 0:08:34.840 --> 0:08:37.120 and I wanted to extend them for as long as 0:08:37.120 --> 0:08:41.400 I could. But I was afraid of calories. So how 0:08:41.480 --> 0:08:45.920 to make a meal extend and be long and you know, 0:08:46.000 --> 0:08:50.720 get that release away from the restriction was to fill 0:08:50.880 --> 0:08:53.240 myself up. And I put that in quotes because I 0:08:53.280 --> 0:08:55.600 was very careful as to what I was filling myself 0:08:55.720 --> 0:08:59.320 up with, knowing that certain foods would make me feel 0:08:59.360 --> 0:09:03.880 full but not actually make me be full or you know, 0:09:04.120 --> 0:09:06.400 tack on the calories. Again, I put that in quotes 0:09:06.520 --> 0:09:08.760 because I didn't, you know, I was just afraid of 0:09:08.800 --> 0:09:11.880 many foods. So you know, like volume eating is a 0:09:11.920 --> 0:09:15.840 diet tactic of eating high volume foods, but it fails 0:09:15.960 --> 0:09:20.920 to really address the necessary component of why we end meals, 0:09:20.920 --> 0:09:24.800 which is not just feeling full, it's being full. And 0:09:24.840 --> 0:09:27.920 that's an important distinction that we combed through in forth 0:09:27.920 --> 0:09:31.680 the noise hunger fullness, because you can feel full but 0:09:31.760 --> 0:09:34.280 not actually have enough energy to get you through the 0:09:34.320 --> 0:09:36.480 next three hours. Right, if you ate one apple right 0:09:36.480 --> 0:09:39.560 now for lunch, right, there might be a fullness to 0:09:39.679 --> 0:09:41.960 you because it's a crunge, it takes you a while 0:09:42.000 --> 0:09:44.560 to eat, it's high fiber, it's got water. Maybe not 0:09:44.600 --> 0:09:47.640 one apple but two apples, right, you would feel full, 0:09:47.679 --> 0:09:50.600 but in an hour you'd be like, wait, I'm hungry, right, 0:09:51.080 --> 0:09:53.480 and you'd be thinking about food again. Yeah, I mean 0:09:53.679 --> 0:09:56.320 I like that you went apple, and that's actually something 0:09:56.360 --> 0:09:58.640 that But in my mind I'm having the vision of 0:09:58.800 --> 0:10:02.439 how I used to treat rice as perfect thank you, okay? Perfect? 0:10:02.480 --> 0:10:04.800 That that works? That works even better and perhaps is 0:10:05.640 --> 0:10:09.040 more relatable to to a lot of people. Rice cakes 0:10:09.080 --> 0:10:11.480 are a food that you could eat three or four of, right, 0:10:11.559 --> 0:10:13.920 and you wouldn't feel guilty. They made you feel full, 0:10:14.280 --> 0:10:16.760 but they might not actually be filling because they're low 0:10:17.040 --> 0:10:20.120 in calorie, they're low in fat. Yeah, they're low in 0:10:20.200 --> 0:10:23.720 really any type of nutrients, right right, they're low in nutrients. 0:10:23.800 --> 0:10:25.080 But I mean, I guess it's rice, so it has 0:10:25.120 --> 0:10:27.800 some carbohydrates in it, but it will be pretty pretty low, 0:10:27.960 --> 0:10:30.600 low calorie, So it'll make you feel full for an hour. 0:10:30.760 --> 0:10:33.120 It'll it'll get you through, but then you'll be hungry 0:10:33.160 --> 0:10:36.640 again and be thinking about food. So for me, I 0:10:36.679 --> 0:10:40.600 was thinking about food all of the damn time, and 0:10:40.720 --> 0:10:44.360 yet I was eating a lot. And again, eating a 0:10:44.440 --> 0:10:46.720 lot is in quotes here because I wasn't actually eating 0:10:46.720 --> 0:10:48.440 a lot. I was eating a lot of volume, but 0:10:48.520 --> 0:10:54.000 I wasn't actually eating enough calories per meal or using 0:10:54.080 --> 0:10:57.520 fat to balance my blood sugar. So I just want 0:10:57.520 --> 0:10:59.440 to clarify before we even go further here, is that 0:10:59.520 --> 0:11:04.720 feeling full and being full are not the same exact things. Satiation, 0:11:05.120 --> 0:11:08.840 your hormones changing your blood sugar having going up and 0:11:08.880 --> 0:11:12.880 down is different than your stomach distending because you put 0:11:12.920 --> 0:11:16.079 a rice cake in it and your body saying okay, 0:11:16.080 --> 0:11:19.559 food has arrived. So we have different levels of fullness 0:11:19.640 --> 0:11:23.160 as food makes its way down the digestive process. And 0:11:23.240 --> 0:11:26.439 if we stop with just the physical fullness. I had 0:11:26.440 --> 0:11:29.000 a rice cake, My stomach feels a little bit distended. 0:11:29.240 --> 0:11:32.400 There's that immediate feeling of fullness. We don't get to 0:11:32.400 --> 0:11:34.840 satiation where food makes its way to the gut, and 0:11:34.920 --> 0:11:37.480 the gut then send signals back to the brain. Hey, 0:11:37.520 --> 0:11:41.720 food's coming. We can start to decrease your appetite hormones 0:11:42.160 --> 0:11:44.280 and your blood sugar is leveling out and all this 0:11:44.360 --> 0:11:47.200 good stuff is happening. That makes sense. Yeah, I'm sitting 0:11:47.200 --> 0:11:50.319 here as you're talking, thinking about how it's some one 0:11:50.440 --> 0:11:53.280 my time, and I as when we're recording this, and 0:11:53.679 --> 0:11:57.640 I have not satiated my body today or my brain 0:11:57.720 --> 0:11:59.480 my mind, Like I just haven't. Like I'm sitting here 0:11:59.480 --> 0:12:02.439 thinking like I should have planned further ahead, but I'm 0:12:02.440 --> 0:12:05.160 stuck at the office. So anyway, this is me having 0:12:05.200 --> 0:12:08.280 this moment and this self awareness to know that I 0:12:08.360 --> 0:12:11.040 want to give my body that this isn't something I 0:12:11.040 --> 0:12:14.040 did in a disordered way. Totally. I think how it 0:12:14.080 --> 0:12:16.240 can happen to us too, And now I'm very self 0:12:16.320 --> 0:12:18.160 aware of it because you're talking about it. Well, the 0:12:18.200 --> 0:12:20.800 cool thing about that is that's probably gonna happen again. Right. 0:12:21.120 --> 0:12:23.520 So things that you could do, also if you have 0:12:23.559 --> 0:12:26.240 a busy day at work, is to prepare the first 0:12:26.280 --> 0:12:28.440 meal of the day, if it's your breakfast, to make 0:12:28.480 --> 0:12:30.480 it a little bit more well rounded, to carry you 0:12:30.520 --> 0:12:32.600 out a little bit further. So going back to fat, 0:12:32.800 --> 0:12:36.200 fat is going to make you feel fuller for longer. 0:12:36.400 --> 0:12:39.560 But here's the key here with fat is it takes 0:12:39.600 --> 0:12:43.240 longer to feel full. So when you eat that rice cake, right, 0:12:43.559 --> 0:12:45.800 or if you eat four rice cakes, let's say you 0:12:45.880 --> 0:12:49.320 might feel full in the moment, but you're hungry in 0:12:49.360 --> 0:12:52.720 an hour or two. Whereas let's say you had half 0:12:52.720 --> 0:12:56.080 of an avocado, you might not feel that physical fullness 0:12:56.080 --> 0:12:59.600 immediately because of the volume of the food compared to 0:12:59.640 --> 0:13:02.440 a car bohydrate, right, compared to the rice cake. But 0:13:02.559 --> 0:13:06.040 you're going to feel a more level feeling of full 0:13:06.320 --> 0:13:10.120 for longer because it takes longer to digest, and because 0:13:10.160 --> 0:13:12.280 whatever you're pairing it with, let's say you have the 0:13:12.400 --> 0:13:15.800 rice cake and the avocado, it's slowing down that digestive 0:13:15.880 --> 0:13:18.600 process as a whole, which is helping you to absorb 0:13:18.920 --> 0:13:21.520 nutrients as it makes its way down your body. I'm 0:13:21.559 --> 0:13:23.600 trying to illustrate that because it's it's one of those 0:13:23.640 --> 0:13:26.280 things that's kind of hard to to picture here. Well, 0:13:26.320 --> 0:13:29.400 even as you're saying that, I just had a flashback 0:13:29.480 --> 0:13:34.400 to some disordered days where I wouldn't have paired certain things. Honestly, 0:13:34.440 --> 0:13:37.199 I don't even know right now if I would have done, 0:13:37.520 --> 0:13:39.080 you know, a fat with the carbohydrate. All I know 0:13:39.120 --> 0:13:41.040 is I had this little chart that I printed out 0:13:41.240 --> 0:13:44.480 and I would carry it around and so thankful to 0:13:44.559 --> 0:13:47.719 be free of that. Yeah, So exactly there we've had. 0:13:47.960 --> 0:13:50.720 There's so many rules and noises that we've picked up 0:13:50.720 --> 0:13:52.760 along the way, whether you can't eat this food with 0:13:52.800 --> 0:13:54.719 that food, or this food at that time, or don't 0:13:54.760 --> 0:13:57.040 eat at that time in general, only eat at this time. 0:13:57.240 --> 0:14:00.839 So there's so much to unpack here. What is really 0:14:01.200 --> 0:14:03.720 much more simple when we come back down to the 0:14:03.800 --> 0:14:08.040 science of how food works in the body, and that 0:14:08.160 --> 0:14:10.560 is what I want to equip and empower people to have, 0:14:11.080 --> 0:14:15.360 because free of that that bs you have an inner 0:14:15.400 --> 0:14:18.280 wisdom that says we I don't want just this plain 0:14:18.400 --> 0:14:21.480 rice cake, I want to pair it with avocado, right, 0:14:21.640 --> 0:14:25.000 and and we're not tuning into that because we have 0:14:25.680 --> 0:14:29.600 these rules happening here. So when you're not actually trying 0:14:29.640 --> 0:14:32.400 to trick your body, and when you're not following these 0:14:32.440 --> 0:14:37.280 outside rules arbitrarily that seemingly make no sense, your body 0:14:37.320 --> 0:14:41.080 actually works perfectly to let you know when you've had 0:14:41.200 --> 0:14:43.200 enough food. And I want to say that again, when 0:14:43.200 --> 0:14:46.080 you're not trying to trick your body, your body signals 0:14:46.080 --> 0:14:49.360 will work perfectly to let you know when you've had enough. 0:14:49.800 --> 0:14:53.360 And that might be really unbelievable to somebody now who 0:14:53.560 --> 0:14:58.160 finds themselves getting constantly painfully full after every meal, even 0:14:58.160 --> 0:15:00.880 though they're working so hard to trust their body. I've found, 0:15:00.880 --> 0:15:04.000 in the height of my eating disorder two things I 0:15:04.000 --> 0:15:05.600 would never know when I was full, But I also 0:15:05.680 --> 0:15:08.440 never knew when I was actually really hungry. And I 0:15:08.480 --> 0:15:12.120 feel like what is characteristic of all eating disorders is 0:15:12.200 --> 0:15:17.440 that noise. So very few people, regardless of disordered eating 0:15:17.560 --> 0:15:21.320 or not, are very attuned to what gentle hunger and 0:15:21.440 --> 0:15:24.400 gentle fullness should feel like. They might know what being 0:15:24.480 --> 0:15:27.840 starving feels like, and they know what being painfully full 0:15:27.880 --> 0:15:31.560 or stuffed is. But where's that gentle place of needing food, 0:15:31.640 --> 0:15:34.120 where you're you're not, you know, thinking about chewing off 0:15:34.160 --> 0:15:36.760 your arm. Where's that place of ending a meal that 0:15:36.880 --> 0:15:39.560 feels comfortable for the next few hours but doesn't feel 0:15:39.600 --> 0:15:42.800 like you need to unbutton your pants, and fine tuning 0:15:42.880 --> 0:15:45.880 that getting to know your own body signals. I'm going 0:15:45.880 --> 0:15:47.600 a little off track here to the fat thing, but 0:15:47.840 --> 0:15:52.200 I think it's important conversation. Nonetheless, fine tuning those signals. 0:15:52.240 --> 0:15:54.960 Going into a meal a little bit hungry and ending 0:15:54.960 --> 0:15:58.680 it a little bit full is going to drastically change 0:15:59.120 --> 0:16:03.040 how much your mentally thinking about food. And that's what 0:16:03.160 --> 0:16:07.200 really changes the game for me and for a lot 0:16:07.280 --> 0:16:10.760 of people. So adding fats to your meal. If you're somebody, 0:16:10.760 --> 0:16:12.400 if you're listening right now and you're like, well, I'm 0:16:12.400 --> 0:16:14.880 still terrified of fat, I don't even know where to begin. 0:16:15.080 --> 0:16:17.240 I don't even know where to to to start with 0:16:17.280 --> 0:16:19.320 this whole thing. I want to give you a couple 0:16:19.360 --> 0:16:23.040 of tips and tricks to start integrating it into your diet. 0:16:23.080 --> 0:16:25.680 And the reason I wrote this post was because right 0:16:25.720 --> 0:16:29.320 now I am craving a lot more fats than general. 0:16:29.400 --> 0:16:32.600 I am really in the mood for salmon and avocado 0:16:32.800 --> 0:16:35.200 and snacking on nuts and seeds and nut butters and 0:16:35.240 --> 0:16:37.960 all that stuff right now, and finding myself craving a 0:16:37.960 --> 0:16:41.400 lot more high fat foods, and I realized recently that 0:16:41.640 --> 0:16:44.000 old me wouldn't have been able to honor this out 0:16:44.040 --> 0:16:48.360 of fear. And me now is actually noticing what's happening 0:16:48.400 --> 0:16:52.880 because I'm adding them on so consistently and eating them 0:16:53.040 --> 0:16:57.680 throughout the day. And however many quantities or servings I want, 0:16:58.200 --> 0:17:01.880 how level I feel, And that's a freedom that I 0:17:01.880 --> 0:17:05.919 think everybody deserves to have. It will drastically change how 0:17:06.000 --> 0:17:09.000 much you're thinking about food, because it's going to change 0:17:09.000 --> 0:17:11.080 how you feel inside your body. Now. I know in 0:17:11.119 --> 0:17:14.080 the post you said to try to add at least 0:17:14.160 --> 0:17:17.960 one fat source in each meal. Would you encourage people 0:17:17.960 --> 0:17:20.080 that are just like dipping their toe in this water 0:17:20.200 --> 0:17:22.520 because of the fears there too? Maybe just maybe it's 0:17:22.520 --> 0:17:24.480 not every meal, but you just start at least trying 0:17:24.800 --> 0:17:27.800 once a day or um. I think that if you're 0:17:27.800 --> 0:17:29.720 just dipping your toe in the in the water, a 0:17:29.720 --> 0:17:32.160 better strategy here, because that should really be in your 0:17:32.160 --> 0:17:35.280 diet consistently throughout the day. A better strategy might be 0:17:35.480 --> 0:17:38.920 to introduce smaller amounts but still bring them in at 0:17:38.960 --> 0:17:42.040 every meal. So maybe if you're having oatmeal for breakfast, 0:17:42.040 --> 0:17:45.240 you're sprinkling um. Maybe not two tablespoons of nut butter, 0:17:45.280 --> 0:17:49.320 but maybe one tablespoon or whatever you're comfortable with at lunch, 0:17:49.920 --> 0:17:52.679 maybe on your salad, let's say, if the salads of 0:17:52.680 --> 0:17:55.080 food that you're comfortable with. I always love pairing something 0:17:55.119 --> 0:17:58.840 super safe with something that feels scary, throwing something like 0:17:59.320 --> 0:18:02.160 um while uts or dressing on. I'm a huge fan 0:18:02.200 --> 0:18:06.000 of dressing after years of you know, thinking that dressing 0:18:06.080 --> 0:18:08.600 was the enemy for for so many reasons. But dressing 0:18:08.960 --> 0:18:11.879 is usually a great source of fat, and it also 0:18:12.040 --> 0:18:16.199 provides what's called satisfaction. It can help you actually enjoy 0:18:16.400 --> 0:18:19.040 what you're eating and end the salad if it is 0:18:19.359 --> 0:18:23.520 feeling content rather than reaching for more. For dinner, can 0:18:23.560 --> 0:18:27.040 you cook with different oils or think about adding fatty fish. 0:18:27.080 --> 0:18:29.520 I'm a huge fan of fatty fish, like salmon. Salmon's 0:18:29.600 --> 0:18:31.320 my personal favorite. I don't really love a lot of 0:18:31.320 --> 0:18:34.080 the other fattier ones, like mackerel or sardines. But if 0:18:34.080 --> 0:18:36.960 that's your thing, go for it. If that's your thing, 0:18:37.040 --> 0:18:39.480 go for it. I don't think gave you like sardines either. Yeah, 0:18:39.480 --> 0:18:41.840 I'm not. I'm not a fan, but people love sardines. 0:18:42.080 --> 0:18:44.359 You can buy them in the tin. They're very affordable, 0:18:44.800 --> 0:18:47.200 you know, all all that kind of stuff. So again, 0:18:47.240 --> 0:18:50.760 adding one fat source to each meal and or snack 0:18:51.160 --> 0:18:53.359 is a great way to kind of begin this journey. 0:18:53.400 --> 0:18:55.480 Nut butter is one that everybody kind of is excited 0:18:55.520 --> 0:18:57.920 to add back into their life after years of doing 0:18:58.200 --> 0:19:00.680 powdered peanut butter, you know, all those sorts of things. 0:19:00.960 --> 0:19:02.919 Can I say something about that. I used to be 0:19:02.960 --> 0:19:05.879 a powdered peanut butter junkie. Um. I thought it was 0:19:05.920 --> 0:19:08.199 like the greatest invention known to man. And this was 0:19:08.320 --> 0:19:11.720 years ago, and then I stopped using it. I don't 0:19:11.720 --> 0:19:15.639 even remember for whatever reason. And then I guess after 0:19:16.000 --> 0:19:18.200 a few years of not having it, I decided to 0:19:18.240 --> 0:19:21.399 give it a go again. Yeah, I should retry it too. 0:19:21.600 --> 0:19:24.520 Oh No, we should, Well you should if you want to. 0:19:24.840 --> 0:19:27.200 For me personally, I know this might not happen to everybody, 0:19:27.240 --> 0:19:32.720 but my stomach was so upset. It caused so much 0:19:32.760 --> 0:19:37.119 discomfort honestly that I don't know if it truly was 0:19:37.200 --> 0:19:40.359 from that. I mean, my hypothesis is that it is 0:19:40.440 --> 0:19:42.679 from that, because it's the only thing I did different. 0:19:43.160 --> 0:19:45.000 But maybe it was a fluke and it was something else. 0:19:45.040 --> 0:19:47.160 But it was so uncomfortable that I won't even dare 0:19:47.280 --> 0:19:50.120 even try it again just for the sake of testing it. Well, 0:19:50.119 --> 0:19:52.119 I'll say this, which is interesting. You know, I'm a 0:19:52.160 --> 0:19:55.320 big fan of real foods and whole foods, and what 0:19:55.359 --> 0:19:57.800 you're doing in a powdered peanut butter is you're taking 0:19:57.840 --> 0:20:00.760 peanuts the whole food or a powdered and butter. You're 0:20:00.760 --> 0:20:04.280 taking that whole food which contains the fatty acids, the nutrients, 0:20:04.320 --> 0:20:07.639 all that good stuff, and you're they remove the fat, 0:20:07.800 --> 0:20:10.640 so all your left is with the protein. So that's 0:20:10.640 --> 0:20:13.920 a high level form of food processing. And yet we're 0:20:13.920 --> 0:20:17.360 glorifying that as the healthy alternative. So just to kind 0:20:17.400 --> 0:20:19.840 of play with the mind game here and then putting 0:20:19.840 --> 0:20:22.280 it in plastic to sell for five dollars, you know, 0:20:22.640 --> 0:20:24.240 just to kind of play with the mind game here. 0:20:24.320 --> 0:20:27.880 So what we call healthy when it's so far from 0:20:28.080 --> 0:20:30.960 the source, right, the same thing with snack wells, something 0:20:31.000 --> 0:20:33.280 that can sit on the shelf for probably five years 0:20:33.280 --> 0:20:36.199 without end. We've removed the fat, we've removed everything. But 0:20:36.280 --> 0:20:39.280 this is a health food because it's fat free. So 0:20:39.560 --> 0:20:42.240 just to kind of play with that for for a minute. Yeah, No, 0:20:42.400 --> 0:20:44.240 I mean, it's just it's something to think about in 0:20:44.240 --> 0:20:46.520 two and maybe what my body. What I didn't notice 0:20:46.520 --> 0:20:48.960 about my body when I was using it, Like who 0:20:49.000 --> 0:20:52.320 knows where I was with all different kinds of foods 0:20:52.359 --> 0:20:54.240 that I ate because I found that to be true 0:20:54.240 --> 0:20:57.399 with other processed things. And I'm not anti processed foods 0:20:57.400 --> 0:20:59.240 by any means, but these were other things I was 0:20:59.280 --> 0:21:02.560 specifically eyeing because quote unquote I thought they were going 0:21:02.600 --> 0:21:06.639 to be healthier for me, and I consumed them regularly. 0:21:06.720 --> 0:21:08.800 So either a my body was just used to it, 0:21:09.000 --> 0:21:11.520