1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,160 --> 00:00:13,800 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:13,880 --> 00:00:17,680 Speaker 1: tip What are empty calories? So I've done a few 4 00:00:17,760 --> 00:00:22,600 Speaker 1: fit tips like this and I think they are super helpful. 5 00:00:22,760 --> 00:00:24,720 Speaker 1: I can see that many of you enjoy them just 6 00:00:24,760 --> 00:00:27,240 Speaker 1: by the numbers with these fit tips, so there should 7 00:00:27,240 --> 00:00:30,880 Speaker 1: be another one that that really helps, really helps, because 8 00:00:31,360 --> 00:00:34,080 Speaker 1: as I've talked about in those previous fit tips, food 9 00:00:34,159 --> 00:00:39,400 Speaker 1: industry can be really confusing for obvious reasons, right there 10 00:00:39,479 --> 00:00:42,159 Speaker 1: trying to sell products, and not just the food industry, 11 00:00:42,479 --> 00:00:44,640 Speaker 1: but the health industry. They're trying to sell books and 12 00:00:44,680 --> 00:00:47,160 Speaker 1: diet plans and things like that. So it comes from 13 00:00:47,200 --> 00:00:51,720 Speaker 1: both sides. From people trying to push you unhealthy foods 14 00:00:52,240 --> 00:00:54,880 Speaker 1: and kind of disguise foods as being healthy. And that's 15 00:00:54,880 --> 00:00:58,800 Speaker 1: the food industry, and then there are certain products and 16 00:00:58,920 --> 00:01:01,880 Speaker 1: diets and eating plans and things like that that try 17 00:01:01,960 --> 00:01:04,920 Speaker 1: to pass things off as being healthier as well. So 18 00:01:05,000 --> 00:01:08,600 Speaker 1: it's confusing and prior shows dealing with things like this, 19 00:01:08,720 --> 00:01:11,440 Speaker 1: I talked about super foods. They will talk about quickly 20 00:01:11,440 --> 00:01:13,479 Speaker 1: again here, but if you want to know a little 21 00:01:13,520 --> 00:01:16,199 Speaker 1: bit more about superfoods, what the heck is that. Listen 22 00:01:16,240 --> 00:01:19,360 Speaker 1: to that quick fit tips show net carbs that was 23 00:01:19,400 --> 00:01:21,959 Speaker 1: a huge one as well. So this falls into those 24 00:01:22,160 --> 00:01:25,240 Speaker 1: types of categories, right, and you hear it all the 25 00:01:25,240 --> 00:01:27,920 Speaker 1: time empty calories, Well, this one is not one that 26 00:01:28,080 --> 00:01:30,960 Speaker 1: is actually trying to push an unhealthy food on you. 27 00:01:31,120 --> 00:01:33,760 Speaker 1: It's actually trying to help you avoid them. So I 28 00:01:33,840 --> 00:01:37,440 Speaker 1: like this one more in that regard, and hopefully you 29 00:01:37,560 --> 00:01:41,160 Speaker 1: will too. So to dispel the myths surround it and 30 00:01:41,240 --> 00:01:45,399 Speaker 1: just the confusion around it, what are empty calories? Let's 31 00:01:45,440 --> 00:01:48,360 Speaker 1: just start by talking about calories really quickly. What is calories? 32 00:01:48,480 --> 00:01:53,440 Speaker 1: What are calories? Calories are units representing the ability of 33 00:01:53,480 --> 00:01:58,600 Speaker 1: food to be turned into energy. Right, Calories are energy. 34 00:01:58,760 --> 00:02:03,120 Speaker 1: Calories are energy, and all food basically has calories, right, 35 00:02:03,200 --> 00:02:08,000 Speaker 1: Some has more, some has less. And that is why 36 00:02:08,200 --> 00:02:10,880 Speaker 1: I talk about when it comes to weight loss, a 37 00:02:11,000 --> 00:02:13,960 Speaker 1: calorie is a calorie. So this quick fit tip on 38 00:02:14,040 --> 00:02:17,600 Speaker 1: empty calories is a great place to have that discussion. 39 00:02:17,680 --> 00:02:22,639 Speaker 1: Yet again, those just ridiculously confusing articles where they try 40 00:02:22,639 --> 00:02:24,320 Speaker 1: to stay a calories not a calory when it comes 41 00:02:24,440 --> 00:02:27,680 Speaker 1: to weight loss. Yes, it is. It's energy. It's energy. 42 00:02:27,720 --> 00:02:31,840 Speaker 1: It's energy. It's energy. Are there, little gray areas surrounding that, 43 00:02:31,880 --> 00:02:34,120 Speaker 1: of course, and that's what I'm gonna talk about right now. 44 00:02:35,160 --> 00:02:40,280 Speaker 1: There are healthier calories, and there are less healthy calories. 45 00:02:40,320 --> 00:02:43,360 Speaker 1: There are healthier foods, to be more specific, and there 46 00:02:43,400 --> 00:02:46,720 Speaker 1: are less healthy foods. And that's where empty calories comes in, right, 47 00:02:46,919 --> 00:02:49,360 Speaker 1: And it actually goes back again to the show I 48 00:02:49,400 --> 00:02:57,239 Speaker 1: did on super foods. So all food contains calories, contain energy, right, 49 00:02:57,600 --> 00:03:04,480 Speaker 1: But some food contains other good things, right, such as vitamins, minerals, 50 00:03:04,720 --> 00:03:10,440 Speaker 1: healthy sources of protein, phytochemicals, fiber, and antioxidants. This is 51 00:03:10,480 --> 00:03:13,200 Speaker 1: why I talk about it's not about what you don't 52 00:03:13,240 --> 00:03:17,040 Speaker 1: eat that really matters, It's about what you do eat. Right. Sure, 53 00:03:17,080 --> 00:03:18,800 Speaker 1: we want to take in fewer calories and be a 54 00:03:18,840 --> 00:03:21,399 Speaker 1: healthy way, but you also want you take in I'll 55 00:03:21,400 --> 00:03:23,880 Speaker 1: call them super foods, but go listen to that show 56 00:03:24,440 --> 00:03:26,680 Speaker 1: and I'll give it away. Super foods means healthier foods. 57 00:03:27,280 --> 00:03:31,200 Speaker 1: Super foods are the opposite of empty calories. There you go, right, 58 00:03:31,440 --> 00:03:34,280 Speaker 1: there are certain foods that are just healthier for us. 59 00:03:35,080 --> 00:03:39,880 Speaker 1: But we've called superfoods, right. They're healthier because why because 60 00:03:39,880 --> 00:03:43,520 Speaker 1: they have vitamins, minerals, proteins, phytochemicals, fiber, any oxidants. They 61 00:03:43,560 --> 00:03:46,440 Speaker 1: do good things for us. They help prevent disease, they 62 00:03:46,480 --> 00:03:49,440 Speaker 1: give us energy longer, they do a whole host of things, 63 00:03:49,560 --> 00:03:54,840 Speaker 1: positive benefits. The opposite of empty calories. What are empty calories? Then, 64 00:03:55,080 --> 00:03:58,120 Speaker 1: when a food just has calories? Pretty much right, there's 65 00:03:58,160 --> 00:04:03,120 Speaker 1: not a lot, if any nutritional value to foods that 66 00:04:03,200 --> 00:04:06,600 Speaker 1: are empty calories. So you're going, okay, enough, what are 67 00:04:06,600 --> 00:04:11,600 Speaker 1: the specifics? Well, again, they are foods and beverages that 68 00:04:11,720 --> 00:04:16,800 Speaker 1: consists primarily of things like sugar, fats, and oils. All 69 00:04:16,839 --> 00:04:20,719 Speaker 1: the stuff that you love that tastes really good but 70 00:04:20,760 --> 00:04:26,279 Speaker 1: aren't necessarily healthy for us. Don't fill us up, And 71 00:04:26,320 --> 00:04:29,159 Speaker 1: there aren't a lot and and actually I should say, 72 00:04:29,200 --> 00:04:34,480 Speaker 1: are detrimental to our health. Right, the opposite, so calories 73 00:04:34,520 --> 00:04:38,719 Speaker 1: from solid fats, sugars, things like that. What kind of 74 00:04:38,760 --> 00:04:45,440 Speaker 1: foods am I talking about? It's exactly what you would expect, right, cake, pastries, doughnuts, cookies. 75 00:04:45,720 --> 00:04:47,880 Speaker 1: There you have your fat, you have your sugar, right, 76 00:04:48,080 --> 00:04:52,919 Speaker 1: and then your drinks, So does energy drinks, certain fruit drinks. 77 00:04:53,320 --> 00:04:56,560 Speaker 1: They often throw sports drinks in here. I just did 78 00:04:56,560 --> 00:05:00,960 Speaker 1: a show on sports drinks. I disagree to an extent 79 00:05:02,920 --> 00:05:05,560 Speaker 1: to a large extent with the sports drink shouldn't be 80 00:05:05,640 --> 00:05:09,520 Speaker 1: drinking sports drinks if you're a certain person. But listen 81 00:05:09,520 --> 00:05:12,880 Speaker 1: to the show I did on that what sports drinks 82 00:05:12,880 --> 00:05:16,240 Speaker 1: are for all right, we're talking the two p's when 83 00:05:16,240 --> 00:05:21,359 Speaker 1: it comes to empty calories, packaged food and processed food. 84 00:05:21,720 --> 00:05:28,279 Speaker 1: We're talking simple carbohydrates, right, simple versus complex simple carbohydrates. 85 00:05:28,880 --> 00:05:32,320 Speaker 1: A lot of empty calories there, and and foods consist 86 00:05:32,400 --> 00:05:42,840 Speaker 1: of candy bars, baked goods, sodas, again, complex carbs, whole grains, fruits, vegetables, beans, right, 87 00:05:44,000 --> 00:05:48,360 Speaker 1: small amount of empty calories is totally fine in my opinion. 88 00:05:49,000 --> 00:05:53,400 Speaker 1: That's the I talked about the time. We want those 89 00:05:53,400 --> 00:05:57,400 Speaker 1: healthy foods with the vitamins and minerals and protein and 90 00:05:57,520 --> 00:06:00,840 Speaker 1: fiber and antioxidants. The up for foods if you want 91 00:06:00,839 --> 00:06:04,440 Speaker 1: to call them that, or relatively healthy foods. Some have more, 92 00:06:05,520 --> 00:06:09,680 Speaker 1: but then we can have the alcohol, generally speaking, is 93 00:06:09,760 --> 00:06:11,800 Speaker 1: an empty calorie, right, and not a lot of nutritional 94 00:06:11,839 --> 00:06:15,719 Speaker 1: value there. But if you read a book like the 95 00:06:15,720 --> 00:06:20,520 Speaker 1: Blue Zones Moderation Wine, Phytochemicals, there is some stuff depending 96 00:06:20,520 --> 00:06:23,719 Speaker 1: on what alcohol you consume. I've yet to do that show, 97 00:06:23,760 --> 00:06:26,040 Speaker 1: by the way, is that the alcohol is it the phytochemicals. 98 00:06:26,480 --> 00:06:32,159 Speaker 1: It's moderation. But when we talk of the time eating 99 00:06:32,440 --> 00:06:38,600 Speaker 1: healthy foods, and that's your empty calories. Unfortunately, the Western 100 00:06:38,640 --> 00:06:45,520 Speaker 1: diet is more it's just statistics, simple statistics, right, So 101 00:06:45,839 --> 00:06:52,080 Speaker 1: to tie this all together, finishing it up here, simple carbohydrates, 102 00:06:52,200 --> 00:06:56,720 Speaker 1: empty calories, not much, if any nutritional value. They are 103 00:06:56,880 --> 00:07:00,040 Speaker 1: hiring calories, by the way, in a small amount of 104 00:07:00,080 --> 00:07:03,640 Speaker 1: food when especially when it's the fats or combining the 105 00:07:03,680 --> 00:07:09,160 Speaker 1: fats and the sugar, they don't satiate you. They don't 106 00:07:09,200 --> 00:07:15,440 Speaker 1: fill you up the way healthy foods do. The complex carbohydrates. 107 00:07:15,440 --> 00:07:18,600 Speaker 1: It's why carbohydrates are not the enemy. It's the type 108 00:07:18,640 --> 00:07:22,400 Speaker 1: that affect your body differently, but it doesn't fill you up, 109 00:07:22,440 --> 00:07:24,920 Speaker 1: and you're gonna have that insulin spike and you're gonna 110 00:07:24,960 --> 00:07:28,560 Speaker 1: be hungry sooner, and it's gonna rereak havoc with your 111 00:07:29,120 --> 00:07:32,600 Speaker 1: hunger and satiety hormones, the grilling and the left in right, 112 00:07:32,960 --> 00:07:35,720 Speaker 1: And yes, you take in too many empty calories is 113 00:07:35,760 --> 00:07:41,080 Speaker 1: detrimental to your health. I'm about excessive moderation. But I 114 00:07:41,120 --> 00:07:44,040 Speaker 1: eat as many nutrient dense foods as I can, and 115 00:07:44,080 --> 00:07:46,160 Speaker 1: that's generally my first four or five meals of the 116 00:07:46,240 --> 00:07:49,720 Speaker 1: day and then at night I have some ice cream, 117 00:07:50,000 --> 00:07:54,120 Speaker 1: or I have you know, a cookie or two cookies. Whatever. 118 00:07:54,240 --> 00:07:58,040 Speaker 1: It is. The emptier calories. When you fill up on 119 00:07:58,120 --> 00:08:01,320 Speaker 1: empty calories, empty calories, just beget is that the right 120 00:08:01,320 --> 00:08:06,000 Speaker 1: way to say it? Just just bring upon more empty calories. 121 00:08:06,360 --> 00:08:10,320 Speaker 1: It's a horrible snowball effect. You're not satiated, the sugar 122 00:08:10,320 --> 00:08:13,680 Speaker 1: spike happens, you're you have that sugar crash. You're hungry again. 123 00:08:13,960 --> 00:08:17,040 Speaker 1: You drinking energy, drink, you're not satisfied. You take a 124 00:08:17,360 --> 00:08:20,000 Speaker 1: you know, a candy bar, on and on and on, 125 00:08:20,480 --> 00:08:22,960 Speaker 1: and that does really bad things to your health over time. 126 00:08:23,520 --> 00:08:26,640 Speaker 1: So what are the foods we're looking for? I will 127 00:08:26,680 --> 00:08:33,000 Speaker 1: say it again, my Mediterranean foods, fresh fruits, vegetables, whole grains, 128 00:08:33,360 --> 00:08:38,240 Speaker 1: lean sources of protein, you know, low fat dairy of 129 00:08:38,280 --> 00:08:41,040 Speaker 1: the time. Have those healthy foods if you want to 130 00:08:41,080 --> 00:08:46,200 Speaker 1: call them super foods. Fine. The time you got your 131 00:08:46,200 --> 00:08:51,280 Speaker 1: empty calories. When you switch that ratio, trouble happens. So 132 00:08:51,320 --> 00:08:53,959 Speaker 1: there you have an empty calories. It's not there to 133 00:08:54,040 --> 00:08:59,240 Speaker 1: deceive you, that's there to educate you. You know, you're 134 00:08:59,240 --> 00:09:01,400 Speaker 1: filling your body, you up with fuel. That's not going 135 00:09:01,440 --> 00:09:04,480 Speaker 1: to take you very far. It is as low octane 136 00:09:04,480 --> 00:09:07,559 Speaker 1: as it gets, and you want more of the good 137 00:09:07,640 --> 00:09:11,400 Speaker 1: stuff more of the time. All right, enough, I hope 138 00:09:11,440 --> 00:09:14,080 Speaker 1: you understand now what empty calories are. It's one of 139 00:09:14,080 --> 00:09:17,280 Speaker 1: those terms that's still confusing to so many people, and 140 00:09:17,280 --> 00:09:21,600 Speaker 1: I get it. But now it shouldn't be healthy foods 141 00:09:21,960 --> 00:09:25,320 Speaker 1: stuff that comes from nature, less often in a bag 142 00:09:25,400 --> 00:09:29,360 Speaker 1: or a box, the stuff on the outsides of the supermarket, 143 00:09:29,679 --> 00:09:33,280 Speaker 1: healthy foods stuff in the middle, empty calories and then 144 00:09:33,320 --> 00:09:36,200 Speaker 1: you have it. Thank you for listening. Please rate the show, 145 00:09:36,280 --> 00:09:38,800 Speaker 1: and it is super helpful, super helpful. As I come 146 00:09:38,880 --> 00:09:41,240 Speaker 1: up on just over a year of doing this show, 147 00:09:41,240 --> 00:09:44,080 Speaker 1: if you could leave a review, that would be helpful 148 00:09:44,120 --> 00:09:46,880 Speaker 1: as well. Rate the show, subscribe to the show. I 149 00:09:46,960 --> 00:09:48,800 Speaker 1: love what I do. I've been doing it for a 150 00:09:48,800 --> 00:09:50,880 Speaker 1: long time. I will be doing it until the day 151 00:09:50,880 --> 00:09:54,680 Speaker 1: I die, which hundred and eight hundred nine years old, hopefully. 152 00:09:55,040 --> 00:09:57,400 Speaker 1: And my job, my goal is to help you have 153 00:09:57,520 --> 00:09:59,959 Speaker 1: your best life, to cut through the clutter, to debunk 154 00:10:00,080 --> 00:10:03,520 Speaker 1: the myths, to get through the bad science. Uh so 155 00:10:03,559 --> 00:10:06,640 Speaker 1: you can live your best life. Okay, you want to 156 00:10:06,640 --> 00:10:11,079 Speaker 1: reach out comment questions. Tom h Fit is Twitter Tom 157 00:10:11,200 --> 00:10:13,440 Speaker 1: h fit is Instagram. I love hearing from you. I 158 00:10:13,520 --> 00:10:16,480 Speaker 1: love connecting and you go right to Fitness disrupted dot 159 00:10:16,520 --> 00:10:20,840 Speaker 1: com and email me through the website. Thank you for listening. Empty, 160 00:10:20,880 --> 00:10:26,560 Speaker 1: calories of the time, healthy foods, the other eight simple 161 00:10:26,720 --> 00:10:30,199 Speaker 1: as that. Thank you for listening. I am Tom Holland. 162 00:10:30,360 --> 00:10:38,880 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 163 00:10:38,920 --> 00:10:42,400 Speaker 1: a production of I heart Radio. For more podcasts from 164 00:10:42,400 --> 00:10:46,120 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 165 00:10:46,400 --> 00:10:48,560 Speaker 1: or wherever you listen to your favorite shows.