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Speaker 1: Ruby.

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Speaker 2: Hi, I'm Leah Palmery.

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Speaker 3: And I'm Matt Stillo.

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Speaker 2: Welcome to grown up Stuff. You know, Matt, I'm always

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Speaker 2: listening to a podcast when I do my grocery shopping,

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Speaker 2: and if you do the same, today's might have you

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Speaker 2: taking a different route around your grocery store.

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Speaker 4: That's because today we are joined by doctor Melissa Joy Dobbins,

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Speaker 4: who is a registered dietitian, nutritionist and host of the

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Speaker 4: sound Bites podcast. She's also a popular speaker and spokesperson

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Speaker 4: for the food, grocery and healthcare industries, and today she's

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Speaker 4: going to help us understand a bit more about nutrition

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Speaker 4: and how it affects so much more than just our

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Speaker 4: tummies the tum tumbs as I like to call.

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Speaker 2: It, Well, the medical term is tum tum's for it.

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Speaker 4: So yes, and that's the first fact that we're going

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Speaker 4: to be putting out there today.

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Speaker 2: Yeah, I mean, we all know that you're supposed to

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Speaker 2: eat your fruits and veggies, but I am feeling too

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Speaker 2: much pressure lately about eating enough protein and I need

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Speaker 2: doctor Melissa's help big time. So, Matt, what are you

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Speaker 2: most curious about when it comes to your snacks and beyond.

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Speaker 3: I'm curious about fiber.

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Speaker 4: You know, I've had some speaking of the tum tum

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Speaker 4: digestive issues in the past, and I hear adding fiber

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Speaker 4: supplements into a daily routine can help the digestive system

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Speaker 4: get back on track. And so I'm actually curious to

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Speaker 4: hear how she thinks about fiber in a healthy and

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Speaker 4: complete diet.

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Speaker 2: Well, I know that doctor Molks is going to be

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Speaker 2: able to help you and all of us, so let's

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Speaker 2: not fill up on any unnecessary empty calories and get

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Speaker 2: to the good stuff. Here's doctor Melissa Joy Dobbins on

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Speaker 2: grown up stuff, well stuff.

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Speaker 1: Hi.

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Speaker 5: My name is Melissa Joy Dobbins and I'm a registered

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Speaker 5: dietitian and a certified diabetes educator with many years of experience.

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Speaker 5: I'm known as the Guilt Free RD because my goal

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Speaker 5: is to help people enjoy their food with health in mind.

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Speaker 5: I've been hosting the sound Bites podcast for over ten years,

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Speaker 5: where I interview a variety of experts on topics ranging

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Speaker 5: from fad diets to farming. I also help other dietitians

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Speaker 5: and other food and nutrition professionals improve their communication skills

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Speaker 5: so that we can help get those credible voices out

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Speaker 5: there and combat a lot of the misinformation and fear

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Speaker 5: mongering that's out in the media and social media. I

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Speaker 5: think one of the first things that I would like

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Speaker 5: people to know is what is the difference between a

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Speaker 5: registered dietitian nutritionist and somebody who calls themselves a nutritionist.

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Speaker 5: And there's quite a difference. A registered dietitian nutritionist has

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Speaker 5: to have the credentials, which is at least a bachelor's

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Speaker 5: degree in science, and pretty soon they're required to have

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Speaker 5: a master's degree plus one thousand hours of supervised practice experience,

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Speaker 5: and they have to pass a registration exam, and they

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Speaker 5: have to maintain those credentials through continuing education and in

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Speaker 5: many states, unfortunately not all, there's licensure that you have

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Speaker 5: to maintain a nutritionist. There's really no legal definition or

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Speaker 5: credential definition for that word. So they could have varying

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Speaker 5: levels of expertise. They could be just a health food

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Speaker 5: store owner, they could have a PhD In nutrition, So

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Speaker 5: it's just really kind of the wild wild West when

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Speaker 5: it comes to that. So if somebody is really looking

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Speaker 5: for credible nutrition information, the dietitian is the gold standard.

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Speaker 5: One of the things that I talk about a lot

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Speaker 5: in my profession these days is the state of affairs

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Speaker 5: with nutrition and health, and a big part of that

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Speaker 5: is where are people getting their information? Who do they

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Speaker 5: trust for information? And actually there's quite a gap between

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Speaker 5: those the people they trust medical professionals, dietitians, science professionals,

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Speaker 5: is not where they're getting their information. They're getting most

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Speaker 5: of their information from family, friends, and media and social media.

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Speaker 5: So there are a lot of challenges inherent in being

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Speaker 5: a dietitian and a food and nutrition communicator where there's

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Speaker 5: a lot of strong voices out in the media and

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Speaker 5: social media that aren't necessarily credible voices. So that's why

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Speaker 5: I do a lot with my podcast and like being

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Speaker 5: on podcasts like this and other ways of communicating nutrition

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Speaker 5: is to just try to help people get the facts

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Speaker 5: and not be afraid of food, and like, what do

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Speaker 5: you worry about? What do you not worry about? So

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Speaker 5: that's what I like to talk about.

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Speaker 2: I'm glad you're here because I am guilty of that.

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Speaker 2: I am definitely somebody who sees a lot on Instagram

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Speaker 2: and I have several questions for you today that I

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Speaker 2: know you're going to clear up for us. So thank you.

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Speaker 2: For being here.

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Speaker 4: Yeah, and actually we can kind of dive in right there,

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Speaker 4: right Like, actually our first question is like, what are

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Speaker 4: some of the biggest misconceptions about nutrition?

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Speaker 1: Yeah, I mean, I.

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Speaker 5: Think there's so much out there. There's the trends, the fads,

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Speaker 5: the myths. It's constantly changing. But it's interesting. Like you

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Speaker 5: mentioned Instagram, but also TikTok. There was a survey, a

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Speaker 5: TikTok survey done by my fitness Pal, and they found

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Speaker 5: that TikTok was the number one search engine over Google

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Speaker 5: for half of the gen z's population. And they reviewed

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Speaker 5: over seventy thousand videos for nutrition content and found that

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Speaker 5: only two point one percent of them were accurate.

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Speaker 3: Yeah.

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Speaker 1: Now there's some caveats to that, like if part of it.

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Speaker 5: Was inaccurate, but part of it was accurate, it was

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Speaker 5: still considered inaccurate. But I think the short answer to

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Speaker 5: that whole problem is short form content like we see

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Speaker 5: on Instagram and TikTok, you really can't get into the

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Speaker 5: nuances of nutrition and science, and so long form content

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Speaker 5: like your podcast is where you can really.

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Speaker 1: Get into the nuances.

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Speaker 5: So good news for both of us in that respect,

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Speaker 5: and also just maybe thinking of social media as more

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Speaker 5: of entertainment versus education. But yeah, so the trending fads

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Speaker 5: or myths that I'm seeing right now, seed oils is

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Speaker 5: a big one, and ultra processed foods, food die bands,

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Speaker 5: all of those things. But what I really like to

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Speaker 5: say is those are sort of like I say, like

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Speaker 5: red dye number three is a red herring. Let's not

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Speaker 5: be distracted by things that aren't really going to make

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Speaker 5: a big difference in your health. But like, what we

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Speaker 5: know is that most people, nine out of ten people

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Speaker 5: are not getting enough fruits and vegetables. Only six percent

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Speaker 5: of people are getting enough fiber. Most of us are

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Speaker 5: not getting enough omega three fats. Like how do you

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Speaker 5: do that? And what do we worry about? What do

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Speaker 5: we not worry about?

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Speaker 2: Yeah, I think the first thing even from that too,

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Speaker 2: is I'd love to get into the ultra processed foods

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Speaker 2: because we hear so much about that. What does that mean?

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Speaker 2: What are people talking about when they're referring to ultra

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Speaker 2: processed foods? And how did that become such a dominant

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Speaker 2: part of our diet, especially in the US.

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Speaker 5: Great question, what does ultra process food mean? There is

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Speaker 5: no agreed upon definition, so that's problem number one. And

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Speaker 5: the main problem with that is when research is done

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Speaker 5: on ultraprocessed foods, it's like apples and oranges. With research,

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Speaker 5: you want to be able to have the same definition

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Speaker 5: so that you can compare the research and sort of

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Speaker 5: have a body of evidence. That's not this study defined

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Speaker 5: it this way and this study defined it a different

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Speaker 5: way than you really can't compare the two. So that's

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Speaker 5: the first problem, and we need to have a definition.

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Speaker 5: And in the meantime, the most common system of categorizing

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Speaker 5: them is called NOVA and it says that there's certain

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Speaker 5: levels of processed food. But the problem is some of

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Speaker 5: the foods that fall into the ultra process category are

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Speaker 5: nutrient rich foods like soy milk, plant based beverages, most

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Speaker 5: peanut butters, whole wheat bread. If you make it at home,

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Speaker 5: it's not ultra process but if you buy it in

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Speaker 5: the store, it's ultra processed.

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Speaker 3: Oh wow.

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Speaker 5: Yeah, So it's really looking at the processing level and

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Speaker 5: not the nutrition. So until there's like a mechanism, which

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Speaker 5: there were researchers at NIH studying this that unfortunately had

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Speaker 5: to step down from NIH, which is maybe a whole

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Speaker 5: other conversation that they were studying this, like, is there

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Speaker 5: a mechanism, is there an ingredient? Is there a certain

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Speaker 5: process in some of these foods that is a culprit

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Speaker 5: for health and chronic disease and weight.

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Speaker 1: There's no evidence of that yet.

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Speaker 5: So as a dietitian, I keep coming back to, regardless

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Speaker 5: of the level of processing of a food, let's look

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Speaker 5: and see how much nutrition it provides. We know the

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Speaker 5: difference between a potato and potato chips.

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Speaker 1: We know that.

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Speaker 5: So you can always look at a food label if

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Speaker 5: you're like, well, how does this cereal compare to this cereal?

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Speaker 5: Which one provides more fiber, which one provides more calcium

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Speaker 5: and vitamins. So there's a lot of so called processed

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Speaker 5: packaged foods in those center store aisles that are really nutritious.

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Speaker 5: Canned beans, canned fish, canned fruits and vegetables. There's different

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Speaker 5: things that we can look at that provide a lot

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Speaker 5: of good nutrition and are actually budget friendly as well.

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Speaker 1: I used to be a supermarket dietitian, so I always.

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Speaker 5: Try to get people to take a step back and say, Okay,

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Speaker 5: this is the food, what are the good nutrients it provides? Protein, fiber, vitamins, minerals,

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Speaker 5: and what are the nutrients we want to limit, like

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Speaker 5: total calories, saturated fats, odium, and sugar, and just kind

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Speaker 5: of find the best tasting product within those choices as well,

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Speaker 5: because taste is important. Research shows that taste is the

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Speaker 5: number one reason that people purchase foods, and we can't

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Speaker 5: ignore that, right.

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Speaker 4: Yeah, I love what you're saying about ultraprocessed foods. That

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Speaker 4: part of it is the actual mechanical process of making

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Speaker 4: it can be the definition even if there's really good

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Speaker 4: nutrition there. And so maybe I want to tailor my

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Speaker 4: question to talk about the foods that have like bad

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Speaker 4: nutrition or malnutrition or they're sort of missing a nutritional

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Speaker 4: component to them. And so the one way that I

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Speaker 4: really get into this in my own life is there's

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Speaker 4: this app, and I'm actually curious where you think about.

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Speaker 4: It's called Yucca, where basically you can scan an item,

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Speaker 4: it will rate that item zero to one hundred, zero

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Speaker 4: being really bad, one hundred being really really healthy, and

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Speaker 4: it will break down the ingredients and the nutrition in it.

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Speaker 4: And so basically what I love about it is it

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Speaker 4: will kind of call to attention the ingredients that are

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Speaker 4: like hard to pronounce or they are chemicals, and you

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Speaker 4: can actually like click on these ingredients and see kind

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Speaker 4: of what they do in the They might be disrupting

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Speaker 4: your endocrine system or stuff like that, but it'll also

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Speaker 4: tell you, like if you scan it tomato, it's just

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Speaker 4: gonna be like this is a tomato. Like that's all

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Speaker 4: there is in this. And that's kind of how I

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Speaker 4: go about thinking about the foods that I want to buy.

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Speaker 4: But I'm curious when thinking about these man made, ultra

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Speaker 4: processed ingredients, be they shelf stabilizers or what have you,

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Speaker 4: what health impacts are we seeing from foods like that,

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Speaker 4: and how might changing our diet to maybe a more

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Speaker 4: whole food diet reverse those impacts.

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Speaker 5: Right, Yeah, I've heard of that app. I haven't actually

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Speaker 5: seen it myself, but thank you for sort of explaining

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Speaker 5: how you're using it and what kinds of feedback you're getting.

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Speaker 5: And part of that is some of the fear factor. Right,

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Speaker 5: We've heard if you can't pronounce it, or it's a chemical,

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Speaker 5: and really essentially everything is chemicals, and if you can't

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Speaker 5: pronounce something, as we've seen some health experts quote unquote

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Speaker 5: can't pronounce ribaflavin, and that's a B vitamin, So we

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Speaker 5: kind of have to take a step back and say, Okay,

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Speaker 5: we do have processed foods, and there's a lot of

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Speaker 5: reasons for some of the processing. A lot of it

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Speaker 5: is to make it shelf stable. So again like what

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Speaker 5: kind of nutrition is it providing? And ultra processed foods

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Speaker 5: or processed foods in general, Again, depending on the level

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Speaker 5: of processing may or may not impact how much nutrition

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Speaker 5: it's giving you. And we are eating more calories, We're

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Speaker 5: eating more of everything, though we're not necessarily eating more junk.

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Speaker 5: We're eating more calories than we were decades ago, and

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Speaker 5: that seems to be why our waistlines are increasing. So

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Speaker 5: I wouldn't worry about can I pronounce the food? Can

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Speaker 5: I not pronounce it? The ingredients list? You know, there

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Speaker 5: was like this whole clean label push a while ago,

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Speaker 5: you know, five ingredients or less. Interesting story. I went

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Speaker 5: on a tour of a frozen food plant. I won't

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Speaker 5: name the name, but it's a big company and they

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Speaker 5: make frozen dinners and they make healthy ones, and they

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Speaker 5: were saying, oh, you know the on sitting in clued pasta,

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Speaker 5: We've been taking out normally the pasta that week just

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Speaker 5: get on the shelf is enriched with B vitamins because

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Speaker 5: we need those. And so when they were using the

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Speaker 5: pasta in the frozen dinners, they were not enriching the product.

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Speaker 5: They weren't putting the be vitamins in because that would

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Speaker 5: make the ingredients list longer, And they were getting pushed

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Speaker 5: back from customers about wanting a clean label. And it

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Speaker 5: blew my mind that here people think, when you're getting pasta,

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Speaker 5: it's got those vitamins in it, or maybe they don't

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Speaker 5: even know, but they don't even know what they don't know.

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Speaker 1: They don't know that.

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Speaker 5: Okay, well your ingredients list is shorter now, but you're

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Speaker 5: not getting some BE vitamins and foliated is an important

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Speaker 5: B vitamin that is really important, especially for women of

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Speaker 5: reproductive age.

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Speaker 1: So what I worry.

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Speaker 5: About with clean labels and short ingredients lists for packaged

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Speaker 5: foods is are we going to start seeing now micronutrient

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Speaker 5: deficiencies because of this? And are we throwing the baby

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Speaker 5: out with the bathwater? And you know, certainly to your point,

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Speaker 5: it's great to eat whole foods, but not everybody has

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Speaker 5: access to those or can afford those. But again, I

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Speaker 5: think that we need to kind of look at the

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Speaker 5: nutrition it provides. Now, this researcher at NIH who's no

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Speaker 5: longer at NIH, did come up with an interesting concept

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Speaker 5: about hyperpalatability, and that means how fast you can eat

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Speaker 5: or drink something that could be contributing to us getting

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Speaker 5: extra calories. But again, compare regular milk to soy milk.

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Speaker 5: Soy milk would be considered ultra processed. You can't drink

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Speaker 5: soy milk any faster than you can drink regular milk.

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Speaker 5: A plant based burger versus a regular burger, you can't

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Speaker 5: eat that faster than the other. But again, chips, ding dongs, doodles,

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Speaker 5: all those types of things, we can consume a lot

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Speaker 5: of them. They're not really filling us up making us

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Speaker 5: feel full, and we can over consume calories that way.

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Speaker 5: So I mean, that's what I want people to think about,

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Speaker 5: is how much nutrition am I getting? And there's room

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Speaker 5: for these foods in the diet. You know, not everything

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Speaker 5: that we put in our mouth has to be super

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Speaker 5: nutrient rich, but we want to minimize that sort of

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Speaker 5: empty calorie foods or the indulgent foods. We really want

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Speaker 5: to choose them wisely and make sure we really savor

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Speaker 5: them and enjoy them and not be afraid of having

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Speaker 5: something like that.

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Speaker 1: I mean, we have to be realistic, right.

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Speaker 2: Yeah, I mean chips exist in the world, so I'm

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Speaker 2: not going to not have them, But it's just like

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Speaker 2: about not having them breakfast, lunch, and dinner every day,

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Speaker 2: which I would love do. I think a good sick

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Speaker 2: of them too.

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Speaker 1: Right.

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Speaker 2: I'm glad you mentioned about the nutrients that we are

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Speaker 2: or maybe aren't getting. I see a lot about supplements

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Speaker 2: and vitamins and prebiotics and probiotics. What are these additional

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Speaker 2: elements that we're maybe not getting from food and we

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Speaker 2: need a little boost from. What should we actually be

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Speaker 2: adding and how should we be taking these things making

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Speaker 2: sure we're sort of making up for the nutritional stuff

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Speaker 2: we might be lacking or just need a little more of.

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Speaker 5: I love this question because, of course we want to

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Speaker 5: get our nutrients food as much as possible, but we

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Speaker 5: have to be realistic as well. So there is a

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Speaker 5: place for supplements to supplement the diet. And there's like

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Speaker 5: four nutrients of concern that most people are lacking, and

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Speaker 5: it's fiber, calcium, vitamin D, and potassium, a very little

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Speaker 5: known nutrient that's really important, and a lot of those

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Speaker 5: are found in fruits and vegetables. Calcium is more in

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Speaker 5: dairy products, is found in vegetables as well, but in

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Speaker 5: smaller quantities, and it's not as bioavailable, which means we

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Speaker 5: don't absorb it and use it as well. So what

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Speaker 5: you want to think about is fiber, calcium, vitamin D,

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Speaker 5: and potassium. Where are those foods in my diet? Am

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Speaker 5: I getting enough of those in my diet? And I'll

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Speaker 5: just use a couple of examples. Fiber I think needs

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Speaker 5: a pr makeover. Proteins in the spotlight, but I'm hoping

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Speaker 5: fiber is next. Fiber is important for more than just

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Speaker 5: digestion and motility. It's important for weight management, for gut health,

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Speaker 5: for cholesterol and heart disease, prevent and management of diabetes

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Speaker 5: and pre diabetes. Fiber helps maintain or promote healthy LDL

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Speaker 5: cholesterol levels, and that's the type of cholesterol, the bad

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Speaker 5: one that you want to keep low if you have

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Speaker 5: pre diabetes or diabetes. The fiber helps slow the absorption

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Speaker 5: of carbohydrate and therefore managing blood glucose levels better. It's

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Speaker 5: also helpful for weight management because it helps you feel

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Speaker 5: full it provides that satiety, and so that's going to

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Speaker 5: help decrease your calorie intake. And it's really in a

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Speaker 5: lot of produce, fruits and vegetables. It's also in whole

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Speaker 5: grains and nuts and seeds. So you can always look

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Speaker 5: at a package as well and see how much fiber

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Speaker 5: is in it. And we need about fourteen grams of

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Speaker 5: fiber per one thousand calories, so kind of a range

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Speaker 5: of like twenty two to thirty four grams per day.

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Speaker 5: Younger men go towards the higher end of the range,

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Speaker 5: older women go towards the lower end of the range.

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Speaker 5: Our fiber needs decrease a little bit as we age,

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Speaker 5: but yeah, if you can try to get some sort

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Speaker 5: of source of fiber at every meal or snack, and

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Speaker 5: a variety of fiber, that would be great. And fiber

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Speaker 5: kind of comes in interesting packages. Sometimes a third of

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Speaker 5: an avocado is three grams of fiber, and we think

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Speaker 5: of avocado as like a healthy fat and guacamole, of course,

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Speaker 5: but it's a good source of fiber. That's a technical term.

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Speaker 5: That means it's providing at least ten percent of the

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Speaker 5: daily value. So there's a lot of different ways to

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Speaker 5: get fiber, and there's many different types of fiber. There's

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Speaker 5: soluble and insoluble, but within those there's prebiotic fibers and

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Speaker 5: those are so important to feed the gut microbiome and

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Speaker 5: for gut health, and so a variety of fibers is

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Speaker 5: really key there. So that's when when we talk about

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Speaker 5: some basic nutrition advice, like a variety of foods and moderation,

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Speaker 5: there's really a purpose for that because if we get

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Speaker 5: a variety of fruits and vegetables and types of fiber

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Speaker 5: in our diet, we're getting the variety of fibers that

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Speaker 5: we need.

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Speaker 1: But again, most people are not getting those.

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Speaker 5: A lot of people can benefit from a prebiotic supplement

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Speaker 5: or a probiotic supplement, and the two are different, but

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Speaker 5: in general those things are just really good for gut health,

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Speaker 5: which is really an emerging area of study. There's a

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Speaker 5: lot we don't know about gut health, but we do

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Speaker 5: know is that if you don't have a healthy gut,

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Speaker 5: your body can't be healthy. So that is really important

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Speaker 5: and there's just a lot going on in this field

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Speaker 5: of study. Vitamin D is really not widely occurring in foods.

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Speaker 5: We get it from the sun, but we're covering our

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Speaker 5: skin or using sunscreen to prevent skin cancer, so that

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Speaker 5: blocks our body making some vitamin D. And I don't

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Speaker 5: know about you, but I'm in Chicago. We don't have

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Speaker 5: sun all the time here, so there's limitations for that

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Speaker 5: as well. So some people, many people might need a

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Speaker 5: vitamin D supplement. If you get your levels checked at

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Speaker 5: your doctor's office and you're low, then you should take

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Speaker 5: a supplement. Like I have a B twelve deficiency. B

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Speaker 5: twelve is only in animal products. I eat animal products.

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Speaker 5: Why I have a B twelve deficiency, I don't know,

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Speaker 5: So I take a B twelve supplement. But yeah, some

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Speaker 5: people can just benefit from a multivitamin and then talking

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Speaker 5: to their doctor about checking my vitamin D levels and

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Speaker 5: where can I get more fiber in the diet.

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Speaker 4: That's a great point, Melissa, And it's actually really easy

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Speaker 4: to check those levels with your doctor at your annual physical.

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Speaker 4: I discovered that I'm vitamin D deficient that way, and

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Speaker 4: so I take a supplement now. But I'd like to

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Speaker 4: talk a little bit more about what I'd consider the

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Speaker 4: basis of nutrition, and when I think of that, I

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Speaker 4: think of proteins, fats, carbs, what people refer to as

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Speaker 4: macro nutrients. We often hear a lot of confusion around

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Speaker 4: these nutrients and how much we should be getting of

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Speaker 4: each of them. So I'd love to hear from you

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Speaker 4: what is the deal with these nutrients and how should

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Speaker 4: they inform our diets.

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Speaker 5: I'm glad we're switching to macros because that is really

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Speaker 5: something that more people are thinking about than those micro nutrients.

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Speaker 5: So we get calories from carbohydrates, proteins, and fat. It

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Speaker 5: depends on the person and it depends on their goals,

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Speaker 5: but about half of your calories might be coming from

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Speaker 5: carbohydrate and about twenty percent or so from protein, and

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Speaker 5: about thirty percent from fat. Now within the carbohydrate category,

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Speaker 5: you want to get more fiber sources of carbohydrate, those

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Speaker 5: quality carbohydrates is what we like to call them. We

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Speaker 5: used to call them like complex carbohydrates versus simple, which

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Speaker 5: is like sugar. And now we're talking about quality carbohydrate again.

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Speaker 5: What nutrients are these carbohydrates bringing along with them, and

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Speaker 5: fiber being a big one of those. And you know

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Speaker 5: a lot of fruits and vegetables and beans and stuff

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Speaker 5: will fall into that carbohydrate category. Vegetables have very little

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Speaker 5: carbohydrate but they do, and they have fiber and phytoonutrients

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Speaker 5: which are really good for you as well. And then

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Speaker 5: I'll talk about fat and then protein because protein's always

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Speaker 5: like the number one point of interest.

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Speaker 1: I have done so many.

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Speaker 5: Podcast episodes on proteins, favorite topic with the it's about

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Speaker 5: thirty percent of your calories from fat. You want most

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Speaker 5: of that to be unsaturated fats, poly unsaturated, mono unsaturated,

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Speaker 5: and fewer of that to be saturated fat. And then protein.

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Speaker 5: There's also what we talk about with the quality carbohydrates.

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Speaker 5: There's what types of protein are higher quality, And the

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Speaker 5: truth is animal sources of protein are typically higher quality.

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Speaker 5: That's not to knock plant sources of protein. They have

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Speaker 5: different nutrients, so your plant sources of protein might have

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Speaker 5: different micronutrients and also fiber or as an animal source

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Speaker 5: of protein won't, but a plant source of protein won't

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Speaker 5: have B twelve. And then there's different amino acids in everything,

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Speaker 5: so a combination is good. If somebody is strictly vegan,

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Speaker 5: they really need to work with a registered dietitian so

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Speaker 5: that they're not missing out on any important nutrients and

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Speaker 5: supplementing where they need to. And as a diabetes educator.

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Speaker 5: I've worked with patients who know they do great on

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Speaker 5: about half of their calories from carbohydrate. If they're vegetarian

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Speaker 5: or vegan, they might have shift a little more of

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Speaker 5: their calories from carbohydrate, which, even though those are healthy foods,

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Speaker 5: it could impact their blood sugars negatively. Some people do

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Speaker 5: much better on lower amounts of carbohydrate and higher amounts

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Speaker 5: of protein. And where I start with that is what

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Speaker 5: types of foods do you like and could you shift

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Speaker 5: to more protein or more carbohydrates like which would be

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Speaker 5: your preference, and then seeing how that impacts the blood sugar.

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Speaker 5: But again that's for people with diabetes or pre diabetes

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Speaker 5: or risk of diabetes.

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Speaker 2: We'll be right back after a quick.

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Speaker 3: Break and we're back with more grown up stuff. How

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Speaker 3: do I don't.

437
00:22:49,240 --> 00:22:52,160
Speaker 4: The way I've been thinking about nutrition because I've had

438
00:22:52,200 --> 00:22:54,920
Speaker 4: a long history of being overweight and trying to lose

439
00:22:54,960 --> 00:22:57,000
Speaker 4: weight and stuff like that. So one of the things

440
00:22:57,040 --> 00:22:58,919
Speaker 4: that has helped me a ton, And I'm sure this

441
00:22:58,960 --> 00:23:01,040
Speaker 4: comes up a lot in your show, but it's been

442
00:23:01,200 --> 00:23:03,280
Speaker 4: tracking food, and you know, I want to say that,

443
00:23:03,320 --> 00:23:05,280
Speaker 4: like you know, tracking your food is not counting calories.

444
00:23:05,320 --> 00:23:07,360
Speaker 4: It's not the same thing but one of the biggest

445
00:23:07,400 --> 00:23:10,120
Speaker 4: ways that this has been helpful is by figuring out

446
00:23:10,160 --> 00:23:13,280
Speaker 4: an ideal balance of like macro nutrients proteins and fats

447
00:23:13,280 --> 00:23:15,399
Speaker 4: and carbs. I use this app called my Fitness Pal

448
00:23:15,560 --> 00:23:17,720
Speaker 4: to like just keep tragging my food because basically, I

449
00:23:17,760 --> 00:23:19,479
Speaker 4: think when some of these elements sort of get out

450
00:23:19,520 --> 00:23:21,280
Speaker 4: of balance, So foods that are really really high in

451
00:23:21,320 --> 00:23:25,280
Speaker 4: carbs and fats but low in nutritional value, like I'm

452
00:23:25,280 --> 00:23:27,400
Speaker 4: thinking ice cream, you know, things that we just love,

453
00:23:27,920 --> 00:23:29,479
Speaker 4: those are the things that are not really as good

454
00:23:29,520 --> 00:23:31,239
Speaker 4: for you and are going to contribute, you know, in

455
00:23:31,240 --> 00:23:33,800
Speaker 4: my case, to wa gain. And so when I actually

456
00:23:33,800 --> 00:23:35,680
Speaker 4: like kind of log foods in this my fitness power

457
00:23:35,760 --> 00:23:38,320
Speaker 4: can kind of see where they're falling on this macro

458
00:23:38,440 --> 00:23:41,200
Speaker 4: nutrient balance, and I try to keep my macro nutrients

459
00:23:41,280 --> 00:23:43,160
Speaker 4: kind of in check. And I find that when I'll

460
00:23:43,160 --> 00:23:45,960
Speaker 4: like put together a menu for the day, I'll be like, oh, wow,

461
00:23:46,040 --> 00:23:48,480
Speaker 4: this is like all the way carbs and like know

462
00:23:48,640 --> 00:23:50,240
Speaker 4: the way protein, and I'll kind of like be able

463
00:23:50,320 --> 00:23:51,240
Speaker 4: to rebalance this.

464
00:23:51,359 --> 00:23:52,520
Speaker 3: And so maybe I.

465
00:23:52,520 --> 00:23:54,520
Speaker 4: Would just love for you to talk about goals that

466
00:23:54,560 --> 00:23:56,480
Speaker 4: people have. I think that nutrition is a great way

467
00:23:56,520 --> 00:23:59,680
Speaker 4: to achieve goals. And maybe the goals being healthier. Maybe

468
00:23:59,680 --> 00:24:02,080
Speaker 4: the goal is losing weight, maybe the goal is gaining muscle.

469
00:24:02,160 --> 00:24:03,720
Speaker 4: And so a lot of people talk about like the

470
00:24:03,760 --> 00:24:05,800
Speaker 4: Atkins diet or the low carb diet and how that

471
00:24:05,880 --> 00:24:08,159
Speaker 4: might help them lose weight, or like the high protein

472
00:24:08,240 --> 00:24:10,240
Speaker 4: diet and how that might help them gain muscle, or

473
00:24:10,280 --> 00:24:12,560
Speaker 4: the high nutrient diet, or maybe that you know, improves.

474
00:24:12,240 --> 00:24:12,880
Speaker 3: Their overall health.

475
00:24:12,920 --> 00:24:14,760
Speaker 4: But yeah, I really just love to get a sense

476
00:24:14,800 --> 00:24:16,879
Speaker 4: of how you think about those things.

477
00:24:17,440 --> 00:24:17,640
Speaker 3: Yeah.

478
00:24:17,680 --> 00:24:21,879
Speaker 5: Well, first of all, tracking food is a very useful tool,

479
00:24:21,920 --> 00:24:23,680
Speaker 5: and there's a lot of different ways to do it.

480
00:24:23,840 --> 00:24:25,679
Speaker 5: My fitness Pal is a great app. I don't know

481
00:24:25,680 --> 00:24:27,679
Speaker 5: if you have the free version or the paid version.

482
00:24:27,960 --> 00:24:29,720
Speaker 3: Oh I pay all the way I give them.

483
00:24:29,800 --> 00:24:32,639
Speaker 5: Get all the Belgian whistles, right, yeah, and yea. Like

484
00:24:33,000 --> 00:24:35,679
Speaker 5: now you can just use the barcode scan, you know

485
00:24:35,680 --> 00:24:37,960
Speaker 5: if it's a package product, and yeah, to your point,

486
00:24:38,040 --> 00:24:39,920
Speaker 5: you can kind of look and see, oh, I'm really

487
00:24:39,960 --> 00:24:41,960
Speaker 5: falling short on protein here, so I need to focus

488
00:24:42,000 --> 00:24:44,520
Speaker 5: more on that. So it's very very helpful. Some people

489
00:24:44,560 --> 00:24:47,119
Speaker 5: like to just track by pen and paper. Some people

490
00:24:47,160 --> 00:24:49,640
Speaker 5: like to do it periodically to just kind of check

491
00:24:49,680 --> 00:24:53,080
Speaker 5: in and see where they are. Which I always recommend

492
00:24:53,119 --> 00:24:55,400
Speaker 5: for people is just like before you make any changes,

493
00:24:55,640 --> 00:24:59,480
Speaker 5: take assessment of where you're at and where you might

494
00:24:59,480 --> 00:25:03,120
Speaker 5: be lacking or getting too much, and then adjust from there.

495
00:25:03,640 --> 00:25:06,040
Speaker 5: And you know, some people are like you, Matt. They

496
00:25:06,200 --> 00:25:08,160
Speaker 5: just can check and track day in and day out

497
00:25:08,240 --> 00:25:10,240
Speaker 5: and it helps them stay on track. So that's great.

498
00:25:10,560 --> 00:25:13,159
Speaker 5: But yeah, it depends on what your goals are. If

499
00:25:13,359 --> 00:25:16,919
Speaker 5: you're looking at weight loss, the short answer to that

500
00:25:17,200 --> 00:25:22,240
Speaker 5: is any diet that decreases calories from what you're currently eating.

501
00:25:21,920 --> 00:25:23,240
Speaker 1: Should help you lose weight.

502
00:25:24,080 --> 00:25:26,439
Speaker 5: I will say a lot of people don't know that

503
00:25:26,520 --> 00:25:30,000
Speaker 5: when you're looking at that equation of diet and exercise,

504
00:25:30,359 --> 00:25:34,960
Speaker 5: diet is the driver for weight loss. Exercise is the

505
00:25:35,040 --> 00:25:38,000
Speaker 5: driver for weight loss and maintenance. So a lot of

506
00:25:38,000 --> 00:25:40,840
Speaker 5: people get frustrated. They're like going to the gym, or

507
00:25:40,880 --> 00:25:43,439
Speaker 5: they're running, or they're lifting weights, or they're doing you

508
00:25:43,480 --> 00:25:46,560
Speaker 5: know the strength training, you know whatever, and they're not

509
00:25:46,600 --> 00:25:51,200
Speaker 5: seeing any improvements on their weight. Exercise has a lot

510
00:25:51,240 --> 00:25:54,280
Speaker 5: of wonderful qualities. I want people to exercise because it

511
00:25:54,320 --> 00:25:57,120
Speaker 5: makes them feel better, it helps them manage stress, it's

512
00:25:57,119 --> 00:26:01,439
Speaker 5: something fun. I do karate and ballet personally do something fun,

513
00:26:01,880 --> 00:26:04,680
Speaker 5: but don't get discouraged if it's not helping you lose weight.

514
00:26:04,760 --> 00:26:09,520
Speaker 5: It is helping your body composition, it's helping with maintaining

515
00:26:09,640 --> 00:26:13,280
Speaker 5: muscle mass and decreasing fat mass. But if you're looking

516
00:26:13,280 --> 00:26:15,480
Speaker 5: for weight loss, it's really looking at where those extra

517
00:26:15,520 --> 00:26:18,399
Speaker 5: calories in your diet are coming from. If you're looking

518
00:26:18,480 --> 00:26:22,480
Speaker 5: to increase your strength and or size of your muscles,

519
00:26:22,920 --> 00:26:26,200
Speaker 5: you have to have adequate protein, but you also have

520
00:26:26,280 --> 00:26:29,680
Speaker 5: to exercise, and both of those are equally important. And

521
00:26:30,359 --> 00:26:32,800
Speaker 5: there's a lot of talk about like how much protein.

522
00:26:32,840 --> 00:26:35,640
Speaker 5: Are people eating too much protein? Are they not getting enough?

523
00:26:35,680 --> 00:26:39,440
Speaker 5: It really depends on the person, their age, and their

524
00:26:39,480 --> 00:26:44,320
Speaker 5: activity level. As we age, we will lose muscle mass,

525
00:26:44,400 --> 00:26:47,479
Speaker 5: and so we actually may need more protein as we age.

526
00:26:47,560 --> 00:26:50,920
Speaker 5: When we're younger and the hormones are all working doing

527
00:26:51,000 --> 00:26:54,040
Speaker 5: wonderful things, we can have sort of a crummy diet

528
00:26:54,119 --> 00:26:56,560
Speaker 5: and our bodies just take what it needs and makes

529
00:26:56,600 --> 00:26:59,679
Speaker 5: it work. As we get older, that changes a lot,

530
00:26:59,800 --> 00:27:02,480
Speaker 5: and so there are a lot of times increased protein

531
00:27:02,480 --> 00:27:06,040
Speaker 5: needs for people as they age. If you're exercising, that's

532
00:27:06,080 --> 00:27:09,080
Speaker 5: going to help offset some of those protein needs. Again,

533
00:27:09,160 --> 00:27:11,720
Speaker 5: you've got to do both of those if you are

534
00:27:12,359 --> 00:27:16,960
Speaker 5: looking to really bulk up. Depends again, like a young male,

535
00:27:17,359 --> 00:27:19,439
Speaker 5: you know have adequate protein, but they might need more

536
00:27:19,440 --> 00:27:23,359
Speaker 5: carbohydrate to enhance their workout to help them bulk up.

537
00:27:23,840 --> 00:27:25,560
Speaker 2: I did want to ask you a little bit about

538
00:27:25,600 --> 00:27:28,120
Speaker 2: the protein of it all too, because like I'm certainly

539
00:27:28,160 --> 00:27:30,359
Speaker 2: hearing it, you know, like being a woman, it's like,

540
00:27:30,359 --> 00:27:33,040
Speaker 2: we got to get more protein. I'm not a huge

541
00:27:33,480 --> 00:27:36,439
Speaker 2: meat eater from time to time, and I like chicken,

542
00:27:36,560 --> 00:27:39,200
Speaker 2: but like I'm not like, give me a steak. Sometimes

543
00:27:39,200 --> 00:27:42,080
Speaker 2: my body will tell me, like a lot of steak.

544
00:27:42,560 --> 00:27:47,400
Speaker 2: But what are things we can do to be getting protein?

545
00:27:47,960 --> 00:27:50,159
Speaker 2: And like how can we be creative about this too,

546
00:27:50,200 --> 00:27:52,119
Speaker 2: because you'll hear like eat more protein. How are the

547
00:27:52,119 --> 00:27:53,960
Speaker 2: ways that I really can be fueling my body to

548
00:27:54,000 --> 00:27:58,560
Speaker 2: make sure I'm maintaining and even building my muscles when

549
00:27:58,600 --> 00:28:01,520
Speaker 2: I'm not a huge just like dig into meat eater.

550
00:28:02,040 --> 00:28:04,639
Speaker 5: I'm glad you asked that because it's really important to

551
00:28:04,640 --> 00:28:08,680
Speaker 5: talk about other sources of protein, and it is challenging.

552
00:28:08,840 --> 00:28:11,960
Speaker 5: Like I personally try to aim for about ninety grams

553
00:28:11,960 --> 00:28:15,560
Speaker 5: of protein, so about thirty grams per meal. It's really

554
00:28:15,600 --> 00:28:17,960
Speaker 5: hard for me to meet that if I'm not using

555
00:28:18,560 --> 00:28:21,960
Speaker 5: core Power or the fair Life Nutrition Shake or whatever,

556
00:28:22,359 --> 00:28:24,760
Speaker 5: because it's like twenty six to thirty grams of protein

557
00:28:24,880 --> 00:28:26,879
Speaker 5: and it's only like one hundred and seventy calories and

558
00:28:26,920 --> 00:28:29,640
Speaker 5: I don't need a lot of calories, and it's also light,

559
00:28:29,680 --> 00:28:32,440
Speaker 5: it doesn't fill me up, So that's a great breakfast

560
00:28:32,520 --> 00:28:34,840
Speaker 5: for me. And breakfast is a time of day where

561
00:28:34,840 --> 00:28:36,680
Speaker 5: most people are not getting a lot of protein.

562
00:28:37,000 --> 00:28:39,120
Speaker 1: Most of us have most of it at night, so

563
00:28:39,160 --> 00:28:39,719
Speaker 1: that's the other thing.

564
00:28:39,760 --> 00:28:41,400
Speaker 5: You want to try to spread it throughout the day

565
00:28:41,480 --> 00:28:44,719
Speaker 5: and think about having some protein at every meal and

566
00:28:44,760 --> 00:28:49,640
Speaker 5: possibly every snack. So you know, eggs, Greek yogurt is

567
00:28:49,680 --> 00:28:52,600
Speaker 5: an excellent source of protein. Fair Life milk. Again, I'm

568
00:28:52,640 --> 00:28:54,800
Speaker 5: not getting paid by fair Life, but fair Life milk

569
00:28:55,200 --> 00:28:58,280
Speaker 5: has more protein and more calcium. It's real milk, but

570
00:28:58,280 --> 00:29:01,600
Speaker 5: it's lactose free. That's something that a lot of people like,

571
00:29:01,640 --> 00:29:04,240
Speaker 5: and it also has a longer shelf life. There's a

572
00:29:04,240 --> 00:29:07,960
Speaker 5: lot of plant based proteins as well, beans, quene, wa

573
00:29:08,680 --> 00:29:13,040
Speaker 5: legomes are wonderful, lentils, things like that, and if you

574
00:29:13,280 --> 00:29:15,160
Speaker 5: don't have those in your diet, you can just google,

575
00:29:15,160 --> 00:29:15,880
Speaker 5: like what are they?

576
00:29:15,920 --> 00:29:17,040
Speaker 1: How do I prepare them.

577
00:29:17,120 --> 00:29:21,920
Speaker 5: They're really easy, but trying to get those in in

578
00:29:21,960 --> 00:29:25,120
Speaker 5: those quantities can be a challenge.

579
00:29:25,480 --> 00:29:28,640
Speaker 4: I'm not being paid by my fitness Pal either, just

580
00:29:28,640 --> 00:29:31,240
Speaker 4: to be clear, but I love what you're saying about,

581
00:29:31,560 --> 00:29:33,760
Speaker 4: especially what you said about tracking. Like one thing I

582
00:29:33,760 --> 00:29:35,600
Speaker 4: did when I started doing this is like I was like,

583
00:29:35,680 --> 00:29:37,600
Speaker 4: I'm not going to eat healthier, I'm just going to

584
00:29:37,720 --> 00:29:40,240
Speaker 4: like track, It's kind of an awareness sort of exercise.

585
00:29:40,240 --> 00:29:41,720
Speaker 3: I'm just going to track the food that I eat.

586
00:29:42,160 --> 00:29:44,800
Speaker 4: And I put in what I was eating in a day,

587
00:29:44,880 --> 00:29:47,760
Speaker 4: and it was like thirty two hundred calories a day,

588
00:29:47,880 --> 00:29:50,560
Speaker 4: mostly of carbs and fat, and I found that, like,

589
00:29:50,600 --> 00:29:52,120
Speaker 4: I actually kind of have what I think is like

590
00:29:52,160 --> 00:29:54,840
Speaker 4: a metabolic issue where I'm like, my basal metabolic rate

591
00:29:54,880 --> 00:29:56,880
Speaker 4: is actually lower than most people's.

592
00:29:56,520 --> 00:29:58,600
Speaker 1: If you've yo yo dieted yep, yeah, so.

593
00:29:58,560 --> 00:30:01,040
Speaker 4: It hovers around like eighteen hundred calories. And so if

594
00:30:01,040 --> 00:30:03,040
Speaker 4: I was eating essentially double my calories in a day,

595
00:30:03,080 --> 00:30:05,640
Speaker 4: like it's unsurprising that I was gaining so much weight.

596
00:30:05,880 --> 00:30:08,960
Speaker 4: And I've heard if you're basically eating five hundred calories

597
00:30:08,960 --> 00:30:11,520
Speaker 4: over what your BMR is, like you're going to gain

598
00:30:11,600 --> 00:30:13,240
Speaker 4: like a pound a week or something like that. And

599
00:30:13,280 --> 00:30:16,400
Speaker 4: so like imagine you're eating eighteen hundred calories over how

600
00:30:16,480 --> 00:30:17,640
Speaker 4: much weight you're going to gain.

601
00:30:18,240 --> 00:30:20,800
Speaker 3: Is there any truth to what I just said?

602
00:30:21,160 --> 00:30:24,400
Speaker 5: Yes, absolutely, And like I said, if you've yo yo dieted,

603
00:30:24,800 --> 00:30:28,120
Speaker 5: your metabolism probably is lower. And that's everybody listening if

604
00:30:28,120 --> 00:30:30,120
Speaker 5: you've done that. And that's why it's harder and harder

605
00:30:30,160 --> 00:30:33,000
Speaker 5: to lose weight because when you lose weight, you lose

606
00:30:33,080 --> 00:30:35,360
Speaker 5: muscle and fat, and when you gain weight, you only

607
00:30:35,400 --> 00:30:38,680
Speaker 5: gain fat. So that's again why it's important to maintain

608
00:30:38,680 --> 00:30:41,000
Speaker 5: that muscle, maybe build a little bit of muscle. And

609
00:30:41,160 --> 00:30:44,920
Speaker 5: just to be clear, cardiovascular exercise is great for the heart,

610
00:30:44,960 --> 00:30:47,560
Speaker 5: Aerobic exercise is great for the heart, but everybody needs

611
00:30:47,560 --> 00:30:50,280
Speaker 5: to do some sort of strength training or body weight

612
00:30:50,480 --> 00:30:55,840
Speaker 5: exercises to maintain muscle mass. So yes, technically, if you

613
00:30:56,000 --> 00:30:59,000
Speaker 5: have five hundred extra calories a day, you gain a

614
00:30:59,000 --> 00:31:01,720
Speaker 5: pound a week. Wise, if you have five hundred fewer

615
00:31:01,760 --> 00:31:03,440
Speaker 5: calories a day, you lose a pound a week.

616
00:31:03,480 --> 00:31:05,280
Speaker 1: Now, that's simple math.

617
00:31:05,880 --> 00:31:09,520
Speaker 5: Our bodies are more complex than that, but essentially that's

618
00:31:09,560 --> 00:31:11,240
Speaker 5: what you're looking at. So if you can try to

619
00:31:11,280 --> 00:31:14,120
Speaker 5: have a calorie deficit and you can look at your

620
00:31:14,160 --> 00:31:20,320
Speaker 5: exercise too. I personally don't count exercise calorie deficit. I

621
00:31:20,440 --> 00:31:22,680
Speaker 5: just count that as like that's good for me. I'm

622
00:31:22,760 --> 00:31:26,080
Speaker 5: just looking at where can I decrease excess calories in

623
00:31:26,120 --> 00:31:26,720
Speaker 5: my diet.

624
00:31:27,320 --> 00:31:28,240
Speaker 1: And everybody's different.

625
00:31:28,280 --> 00:31:31,240
Speaker 5: Some people really like to track and look at those numbers.

626
00:31:31,280 --> 00:31:34,800
Speaker 5: Other people that's kind of overwhelming, which is making me

627
00:31:34,840 --> 00:31:37,200
Speaker 5: think of another trend, and that's the people wearing the

628
00:31:37,240 --> 00:31:40,200
Speaker 5: cgms who don't have diabetes or pre diabetes.

629
00:31:40,520 --> 00:31:41,920
Speaker 1: I just want to stay out there.

630
00:31:42,080 --> 00:31:45,560
Speaker 5: If you like data and that's your jam and it's

631
00:31:45,600 --> 00:31:48,520
Speaker 5: not stressing you out, great, but for a lot of

632
00:31:48,560 --> 00:31:51,960
Speaker 5: people it can make them really hyper focused and it

633
00:31:52,040 --> 00:31:55,000
Speaker 5: can kind of promote disordered eating. And I have to

634
00:31:55,040 --> 00:31:58,280
Speaker 5: shout from the rooftops. If your blood sugar is quote

635
00:31:58,320 --> 00:32:01,320
Speaker 5: unquote spiking and crashing, but you don't have diabetes or

636
00:32:01,360 --> 00:32:04,720
Speaker 5: pre diabetes, it's within normal limits, please do not worry

637
00:32:04,760 --> 00:32:08,240
Speaker 5: about it. Like there was a dietician who wrote a

638
00:32:08,240 --> 00:32:11,600
Speaker 5: blog that she can't eat sweet potatoes because there was

639
00:32:11,640 --> 00:32:14,080
Speaker 5: no time in the day and she was young and fit,

640
00:32:14,720 --> 00:32:17,360
Speaker 5: and like, Okay, this is ridiculous. You can't eat a

641
00:32:17,360 --> 00:32:20,920
Speaker 5: sweet potato. It's such a nutrient rich food. Yeah, Like,

642
00:32:21,280 --> 00:32:24,080
Speaker 5: it's not a can of soda, it's a sweet potato.

643
00:32:24,400 --> 00:32:27,040
Speaker 5: So I think this biohacking can get really out of hand.

644
00:32:27,720 --> 00:32:30,600
Speaker 4: Yeah, and CGM a continuous glucose monitor, which is a

645
00:32:30,680 --> 00:32:32,720
Speaker 4: thing for diabetes to keep track of your bloo chickgar

646
00:32:32,720 --> 00:32:34,040
Speaker 4: But a lot of people are just using it just

647
00:32:34,080 --> 00:32:36,479
Speaker 4: to use it, yes, which I agree with you can

648
00:32:36,600 --> 00:32:38,760
Speaker 4: lead to a little bit of a overthinking.

649
00:32:38,920 --> 00:32:41,680
Speaker 5: Yeah, so people just need to kind of assess for themselves.

650
00:32:41,840 --> 00:32:44,240
Speaker 5: Like I weigh myself every morning. It doesn't really mess

651
00:32:44,280 --> 00:32:47,200
Speaker 5: with my head, but other people it can really be like, Okay,

652
00:32:47,200 --> 00:32:50,160
Speaker 5: well I might as well just do whatever because nothing's changing.

653
00:32:51,800 --> 00:32:53,760
Speaker 2: Yeah, you're not gonna send me on the scale every morning,

654
00:32:53,800 --> 00:32:56,960
Speaker 2: that's for damn sure. But more power to you.

655
00:32:57,000 --> 00:32:59,040
Speaker 5: No, you guy have to know yourself. That's awesome.

656
00:32:59,240 --> 00:33:03,400
Speaker 2: Yeah, you mentioned sweet potatoes, and I love sweet potatoes

657
00:33:03,440 --> 00:33:05,160
Speaker 2: for a lot of reasons, and not just in the

658
00:33:05,160 --> 00:33:08,200
Speaker 2: fry form. But potatoes I think are great because they

659
00:33:08,200 --> 00:33:10,760
Speaker 2: are the one place in the grocery store where I'm like, oh,

660
00:33:10,960 --> 00:33:13,560
Speaker 2: that's all these cost, and most other things in the

661
00:33:13,560 --> 00:33:17,040
Speaker 2: grocery store cost so much. I will sometimes get to

662
00:33:17,080 --> 00:33:19,360
Speaker 2: the register and then I'm like, what, because it just

663
00:33:19,400 --> 00:33:22,280
Speaker 2: feels like grocery prices are going up, up, up every day.

664
00:33:22,680 --> 00:33:25,360
Speaker 2: So what are some of the low cost ways that

665
00:33:25,440 --> 00:33:28,800
Speaker 2: you like to keep meals both healthy and natural but

666
00:33:28,960 --> 00:33:31,520
Speaker 2: also not giving me a stomach ache on the way

667
00:33:31,560 --> 00:33:33,360
Speaker 2: out of the grocery store because of the price.

668
00:33:34,040 --> 00:33:37,160
Speaker 5: You're right, grocery prices continue to rise. And I will

669
00:33:37,160 --> 00:33:40,440
Speaker 5: say that sweet potato and regular potatoes are an excellent

670
00:33:40,480 --> 00:33:43,160
Speaker 5: source of potassium that we were talking about earlier. Potassium

671
00:33:43,200 --> 00:33:46,680
Speaker 5: comes in fruits and vegetables and also dairy, but potatoes

672
00:33:46,760 --> 00:33:50,000
Speaker 5: are a great source. So as a former supermarket dietician,

673
00:33:50,080 --> 00:33:53,000
Speaker 5: I love talking about eating healthy on a budget. And

674
00:33:53,280 --> 00:33:55,120
Speaker 5: you know I mentioned some things earlier. Some of those

675
00:33:55,120 --> 00:33:58,880
Speaker 5: center store items like canned beans and canned fish are

676
00:33:59,120 --> 00:34:01,760
Speaker 5: so nutrient rich and so budget friendly. But there are

677
00:34:01,760 --> 00:34:03,800
Speaker 5: some other things that you want to do. If you're

678
00:34:03,800 --> 00:34:06,480
Speaker 5: buying in season, and if you don't know what's in season,

679
00:34:06,520 --> 00:34:09,920
Speaker 5: you can always check the internet. But also whatever is

680
00:34:10,200 --> 00:34:12,880
Speaker 5: lower cost or on sale in the grocery store is

681
00:34:12,920 --> 00:34:15,839
Speaker 5: usually what's in season, and it's more at the peak

682
00:34:15,880 --> 00:34:18,239
Speaker 5: of nutrition, So those things are going to be more

683
00:34:18,239 --> 00:34:21,399
Speaker 5: budget friendly. Buying in bulk. If you can if it's

684
00:34:21,440 --> 00:34:25,680
Speaker 5: non perishable or like sometimes we'll go to Costco and

685
00:34:26,120 --> 00:34:28,840
Speaker 5: we'll share extra produce with our neighbors and you know,

686
00:34:28,920 --> 00:34:31,000
Speaker 5: kind of split it up that way. So if you're

687
00:34:31,520 --> 00:34:33,520
Speaker 5: a small household or you're like, well, I don't know

688
00:34:33,640 --> 00:34:35,759
Speaker 5: have a place to store it, or it's going to

689
00:34:35,800 --> 00:34:38,480
Speaker 5: go bad before I use it up, think about those options.

690
00:34:38,840 --> 00:34:40,960
Speaker 5: Some of the other things that you can do is

691
00:34:41,280 --> 00:34:44,160
Speaker 5: look for sales. I get so annoyed at my grocery store.

692
00:34:44,280 --> 00:34:46,800
Speaker 5: My mother in law uses the app. She had to

693
00:34:46,840 --> 00:34:49,160
Speaker 5: show me how to use it. She's eighty five. I

694
00:34:49,320 --> 00:34:50,680
Speaker 5: go in the store and I'm trying to clip the

695
00:34:50,680 --> 00:34:53,080
Speaker 5: coupons with the app, but the Wi Fi isn't working

696
00:34:53,160 --> 00:34:54,520
Speaker 5: and I have to go to the front of the store.

697
00:34:54,520 --> 00:34:55,880
Speaker 1: If I'm in the back of the store, I don't know.

698
00:34:55,920 --> 00:34:56,440
Speaker 1: Is this just me?

699
00:34:57,480 --> 00:35:00,080
Speaker 5: So I spend more time at the store because of that.

700
00:35:00,080 --> 00:35:02,400
Speaker 5: That's another way that you can really save money. But

701
00:35:02,480 --> 00:35:05,399
Speaker 5: the biggest thing you can do to kind of get

702
00:35:05,440 --> 00:35:08,200
Speaker 5: the most bang out of your grocery book is to

703
00:35:08,239 --> 00:35:11,360
Speaker 5: avoid food waste. And I know that's another trending topic.

704
00:35:11,640 --> 00:35:13,440
Speaker 5: It's not just good for the environment, but it's good

705
00:35:13,440 --> 00:35:17,080
Speaker 5: for your wallet. So it's really helpful if you can

706
00:35:17,280 --> 00:35:20,960
Speaker 5: try to plan, Okay, how much fresh produce do I

707
00:35:21,040 --> 00:35:24,080
Speaker 5: need and will eat before it goes bad? How do

708
00:35:24,160 --> 00:35:26,920
Speaker 5: I store it properly? And how do I supplement that

709
00:35:26,960 --> 00:35:31,719
Speaker 5: fresh produce with canned, frozen, dried, or juices, because all

710
00:35:31,760 --> 00:35:35,560
Speaker 5: of those forms count and people tend to not remember

711
00:35:35,560 --> 00:35:37,279
Speaker 5: that or not know that. I think a lot of

712
00:35:37,320 --> 00:35:40,320
Speaker 5: times we think, well, healthy eating is expensive because we

713
00:35:40,360 --> 00:35:43,120
Speaker 5: think our produce has to be fresh and organic. If

714
00:35:43,160 --> 00:35:45,040
Speaker 5: you want to buy an organic, fine, but it's not

715
00:35:45,200 --> 00:35:51,200
Speaker 5: nutritionally superior to conventionally grown produce. And contrary to popular belief,

716
00:35:51,560 --> 00:35:56,560
Speaker 5: organic produce can use pesticides, they're just organic pesticides. So

717
00:35:56,840 --> 00:35:58,719
Speaker 5: one of the fear mongering things I see out there,

718
00:35:58,760 --> 00:36:00,799
Speaker 5: and I won't repeat the name of this list or

719
00:36:00,840 --> 00:36:04,200
Speaker 5: the company that promotes it, but they're trying to get

720
00:36:04,239 --> 00:36:07,399
Speaker 5: people to buy more organic. And there's a website called

721
00:36:07,760 --> 00:36:11,719
Speaker 5: Safefruits and Veggies dot com where there's a pesticide calculator

722
00:36:11,760 --> 00:36:13,920
Speaker 5: where you can choose if you're an adult, a man,

723
00:36:13,960 --> 00:36:17,800
Speaker 5: a woman, a child, because smaller bodies can have fewer

724
00:36:17,840 --> 00:36:20,400
Speaker 5: pesticides and larger bodies can have bigger ones. But if

725
00:36:20,440 --> 00:36:23,319
Speaker 5: you put into the calculator that you're a child and

726
00:36:23,480 --> 00:36:26,239
Speaker 5: that you want to look at strawberries, a child could

727
00:36:26,239 --> 00:36:29,920
Speaker 5: eat one hundred and eighty one servings of strawberries in

728
00:36:29,960 --> 00:36:33,160
Speaker 5: one day without any impact, even if it had the

729
00:36:33,200 --> 00:36:37,279
Speaker 5: highest pesticide residue recorded for strawberries. So there's a lot

730
00:36:37,280 --> 00:36:40,960
Speaker 5: of fear mongering with regard to pesticides and produce. What's

731
00:36:40,960 --> 00:36:43,600
Speaker 5: most important for people to know is organic is fine,

732
00:36:43,640 --> 00:36:46,480
Speaker 5: Conventional is fine. That they say to wash your produce,

733
00:36:46,480 --> 00:36:49,200
Speaker 5: and what they mean is rinse your produce with water.

734
00:36:49,400 --> 00:36:53,400
Speaker 5: Do not wash it with soap or anything like detergent. Wise,

735
00:36:53,920 --> 00:36:56,920
Speaker 5: you need to rinse your produce preferably right before you

736
00:36:56,960 --> 00:36:59,680
Speaker 5: eat it, because if you rinse it and kind of

737
00:37:00,080 --> 00:37:01,839
Speaker 5: bit ahead of time, it's going to go bad more

738
00:37:01,920 --> 00:37:05,240
Speaker 5: quickly in the refrigerator. But all produce should be rinsed.

739
00:37:05,360 --> 00:37:07,920
Speaker 5: So that's one thing a lot of people don't know.

740
00:37:07,960 --> 00:37:10,440
Speaker 5: And so if you're just focusing on fresh produce, you're

741
00:37:10,440 --> 00:37:12,680
Speaker 5: probably going to see more food waste. And if you

742
00:37:12,719 --> 00:37:16,239
Speaker 5: can kind of again plan accordingly, like this is the

743
00:37:16,280 --> 00:37:18,799
Speaker 5: produce that I can get through in one day or

744
00:37:18,840 --> 00:37:21,160
Speaker 5: when one week. However, often you go to the grocery store,

745
00:37:21,600 --> 00:37:24,560
Speaker 5: and so I'm going to supplement it with the canned, dried,

746
00:37:24,840 --> 00:37:25,919
Speaker 5: and frozen. Yeah.

747
00:37:25,960 --> 00:37:27,720
Speaker 4: I love that We've talked about this on the show before.

748
00:37:27,760 --> 00:37:29,560
Speaker 4: But like, one thing that's really helpful to do is

749
00:37:29,600 --> 00:37:31,319
Speaker 4: just like right out your week what you're doing, so

750
00:37:31,360 --> 00:37:32,719
Speaker 4: that way you know what nights you're going to be

751
00:37:32,760 --> 00:37:34,359
Speaker 4: eating at home, when nights you might be going out

752
00:37:34,400 --> 00:37:36,520
Speaker 4: with friends. And then just you know, if you do

753
00:37:36,520 --> 00:37:38,480
Speaker 4: your grocery around on Sunday, look at the week ahead

754
00:37:38,520 --> 00:37:40,640
Speaker 4: and just get enough stuff for the days that you

755
00:37:40,680 --> 00:37:41,840
Speaker 4: know that you'll be cooking.

756
00:37:42,200 --> 00:37:44,480
Speaker 5: Yeah, and I've heard how you talked about doing that

757
00:37:44,520 --> 00:37:47,640
Speaker 5: in one of the episodes, and really it's just a

758
00:37:47,680 --> 00:37:50,680
Speaker 5: process and there's really no magic to it other than

759
00:37:50,840 --> 00:37:53,399
Speaker 5: thinking about your week. I went through this own little

760
00:37:53,440 --> 00:37:56,719
Speaker 5: journey for myself and realized, even with the family, I

761
00:37:56,800 --> 00:37:59,359
Speaker 5: really only need to cook maybe three nights a week.

762
00:37:59,400 --> 00:38:01,920
Speaker 5: I don't cook every night, And so there's a lot

763
00:38:01,960 --> 00:38:04,320
Speaker 5: of different ways that we can use up the leftovers.

764
00:38:04,760 --> 00:38:07,000
Speaker 5: A great way is to use up leftover veggies and

765
00:38:07,040 --> 00:38:09,640
Speaker 5: a fritata. That's a really nice way to get some protein.

766
00:38:09,680 --> 00:38:12,440
Speaker 5: That's my favorite way to use up those vegetables that

767
00:38:12,480 --> 00:38:14,960
Speaker 5: are starting to whilt a little bit, and it's easy

768
00:38:15,040 --> 00:38:16,720
Speaker 5: and you're getting the protein from the eggs.

769
00:38:16,960 --> 00:38:19,160
Speaker 2: Oh well, let me tell you all ripe banana hates

770
00:38:19,200 --> 00:38:21,600
Speaker 2: to see me coming because that means we're making banana bread.

771
00:38:23,080 --> 00:38:23,319
Speaker 1: Yep.

772
00:38:24,880 --> 00:38:27,359
Speaker 2: We just have a few more questions for you, Melissa.

773
00:38:27,440 --> 00:38:30,919
Speaker 2: You know we are in back to school time. What

774
00:38:31,040 --> 00:38:34,480
Speaker 2: are some lunch or snack ideas that parents can use

775
00:38:34,480 --> 00:38:36,800
Speaker 2: for their kids and also secretly I can use for

776
00:38:36,880 --> 00:38:38,719
Speaker 2: myself on days that I go to the office or

777
00:38:38,719 --> 00:38:40,719
Speaker 2: I'm feeling sort of lazy when I come home. What

778
00:38:40,800 --> 00:38:44,239
Speaker 2: are some little tips and tricks of just making sure

779
00:38:44,280 --> 00:38:48,719
Speaker 2: that those lunches, those snacks are healthy and fresh and

780
00:38:48,760 --> 00:38:51,320
Speaker 2: not just some salt or sugar junk that we're throwing

781
00:38:51,320 --> 00:38:51,759
Speaker 2: in for them.

782
00:38:51,840 --> 00:38:53,399
Speaker 3: Lunchables as I always feed.

783
00:38:54,440 --> 00:38:56,400
Speaker 2: My mom never used to let me have those, and

784
00:38:56,440 --> 00:38:58,080
Speaker 2: now I do thank her. But at the time I

785
00:38:58,120 --> 00:39:00,000
Speaker 2: was so annoying and they look so delisous.

786
00:39:00,200 --> 00:39:02,960
Speaker 5: Just right, we thank our moms for it stuff. I

787
00:39:03,040 --> 00:39:05,759
Speaker 5: was mad at you about Now I'm grateful for right. Yeah,

788
00:39:05,760 --> 00:39:07,640
Speaker 5: they come around right when you are grown up.

789
00:39:07,880 --> 00:39:08,080
Speaker 1: Yeah.

790
00:39:08,680 --> 00:39:13,480
Speaker 5: So basically, my top suggestion for you is to write

791
00:39:13,520 --> 00:39:16,840
Speaker 5: down the types of foods you like, and for a snack,

792
00:39:16,960 --> 00:39:19,560
Speaker 5: you want to have at least two food groups, So

793
00:39:19,680 --> 00:39:21,160
Speaker 5: it'd be great if one of them could be a

794
00:39:21,200 --> 00:39:23,719
Speaker 5: fruit or a vegetable, since we know we're lacking in

795
00:39:23,880 --> 00:39:27,799
Speaker 5: produce and fiber. But you know, maybe it's cheese and

796
00:39:27,840 --> 00:39:28,760
Speaker 5: whole green crackers.

797
00:39:29,000 --> 00:39:29,200
Speaker 1: Right.

798
00:39:29,360 --> 00:39:31,240
Speaker 5: Just write down all the types of foods or snacks

799
00:39:31,239 --> 00:39:33,080
Speaker 5: that you like and make sure you get those at

800
00:39:33,120 --> 00:39:35,879
Speaker 5: the grocery store. It's that planning ahead, so there's really

801
00:39:35,960 --> 00:39:38,960
Speaker 5: no magic there other than what do you like two

802
00:39:38,960 --> 00:39:41,479
Speaker 5: food groups? Put it on the grocery list, make sure

803
00:39:41,520 --> 00:39:43,959
Speaker 5: you plan ahead and have it on hand and ready

804
00:39:43,960 --> 00:39:44,160
Speaker 5: to go.

805
00:39:44,480 --> 00:39:47,720
Speaker 2: I can do that. That is something I'm capable of doing.

806
00:39:49,239 --> 00:39:52,760
Speaker 4: So all said, we've said a lot of wonderful things today,

807
00:39:52,800 --> 00:39:54,680
Speaker 4: But if you were to leave our audience with a

808
00:39:54,760 --> 00:39:57,839
Speaker 4: takeaway for those who are feeling like their diet needs

809
00:39:57,840 --> 00:40:00,560
Speaker 4: a reset, what are the most important chain, just like

810
00:40:00,600 --> 00:40:02,520
Speaker 4: first changes that they can make if they're trying to

811
00:40:02,560 --> 00:40:03,400
Speaker 4: do a diet reset.

812
00:40:03,719 --> 00:40:06,800
Speaker 5: First, I suggest tracking your intake, piece of paper and

813
00:40:06,920 --> 00:40:09,439
Speaker 5: app however you want to do it, see where you are,

814
00:40:10,120 --> 00:40:12,560
Speaker 5: think about what your goals are and where you think

815
00:40:12,680 --> 00:40:16,239
Speaker 5: you could make some improvements. Everybody could do better by

816
00:40:16,280 --> 00:40:20,200
Speaker 5: getting more produce in any form and more fiber. But

817
00:40:20,280 --> 00:40:24,200
Speaker 5: see where your maybe empty calories are or are you

818
00:40:24,280 --> 00:40:26,480
Speaker 5: hungry at certain times of the day. Do you need

819
00:40:26,480 --> 00:40:29,440
Speaker 5: to shift some protein earlier in the day. What do

820
00:40:29,520 --> 00:40:31,279
Speaker 5: you want to work on and what do you think

821
00:40:31,360 --> 00:40:34,400
Speaker 5: would be a realistic goal for you. Anytime you do

822
00:40:34,440 --> 00:40:38,200
Speaker 5: something drastic big, it's really hard to maintain that, And

823
00:40:38,880 --> 00:40:43,080
Speaker 5: only the changes that are able to be sustainable are

824
00:40:43,120 --> 00:40:45,799
Speaker 5: going to improve your health. And don't try to make

825
00:40:45,880 --> 00:40:49,120
Speaker 5: too many changes at once. Just start slow, go slow,

826
00:40:49,520 --> 00:40:51,400
Speaker 5: and maybe work on one thing at a time.

827
00:40:51,640 --> 00:40:52,160
Speaker 3: That's great.

828
00:40:52,239 --> 00:40:54,960
Speaker 4: I love what you said about sticking with changes that

829
00:40:55,000 --> 00:40:57,120
Speaker 4: are easy. Like one thing that I grew up on

830
00:40:57,320 --> 00:40:59,839
Speaker 4: is like soda, and so I can't believe I can't

831
00:40:59,840 --> 00:41:01,960
Speaker 4: do this, But like I don't enjoy really drinking flat

832
00:41:01,960 --> 00:41:05,759
Speaker 4: water like you're dying of thirst, I'll drink it. But

833
00:41:05,960 --> 00:41:08,359
Speaker 4: like I really just love Seltzer water, and so that's

834
00:41:08,400 --> 00:41:11,120
Speaker 4: been a super easy healthy fix to just like I

835
00:41:11,200 --> 00:41:14,040
Speaker 4: just don't drink soda anymore. I drink Seltzer and kind

836
00:41:14,040 --> 00:41:16,080
Speaker 4: of gives you the same you know, in my opinion,

837
00:41:16,120 --> 00:41:18,680
Speaker 4: bang that soda gives you, And you know it's a

838
00:41:18,719 --> 00:41:21,560
Speaker 4: completely healthy swap and it's sustained it.

839
00:41:21,520 --> 00:41:21,960
Speaker 3: For a while.

840
00:41:22,200 --> 00:41:23,319
Speaker 1: That's a great point. I'm glad.

841
00:41:23,360 --> 00:41:25,400
Speaker 5: I like bubbles too. A lot of people don't like

842
00:41:25,440 --> 00:41:28,440
Speaker 5: plain water, and hydration is so important. We didn't even

843
00:41:28,480 --> 00:41:30,640
Speaker 5: touch on that. I did a recent episode. It's such

844
00:41:30,640 --> 00:41:33,840
Speaker 5: an important topic. And when I would work with patients

845
00:41:33,840 --> 00:41:35,919
Speaker 5: a lot, I would say, Okay, you are.

846
00:41:35,880 --> 00:41:37,759
Speaker 1: Kind of saying, well, I feel bad about this.

847
00:41:37,840 --> 00:41:40,200
Speaker 5: I don't like plain water, or you know, I want

848
00:41:40,200 --> 00:41:42,440
Speaker 5: to work out, but kind of making excuses.

849
00:41:42,480 --> 00:41:45,040
Speaker 1: Those are not excuses. Those are barriers.

850
00:41:45,080 --> 00:41:47,920
Speaker 5: And if you can look at those barriers objectively and say, okay,

851
00:41:48,400 --> 00:41:50,360
Speaker 5: how do I work around this barrier? How do I

852
00:41:50,400 --> 00:41:52,919
Speaker 5: solve this? This is the reality I don't like plain water.

853
00:41:52,960 --> 00:41:54,840
Speaker 5: How am I going to drink more water?

854
00:41:55,320 --> 00:41:56,760
Speaker 1: Bubbles? Problem solved?

855
00:41:57,080 --> 00:41:57,960
Speaker 3: Totally agree.

856
00:41:58,239 --> 00:42:00,239
Speaker 2: Okay, well, before we let you go, can you let

857
00:42:00,239 --> 00:42:02,439
Speaker 2: everyone know where they can find more of you and

858
00:42:02,520 --> 00:42:03,040
Speaker 2: your work.

859
00:42:03,480 --> 00:42:06,239
Speaker 5: You can connect with me on my website, which is

860
00:42:06,520 --> 00:42:11,239
Speaker 5: soundbitesrd dot com and I have a free do More

861
00:42:11,280 --> 00:42:15,200
Speaker 5: with Dinner resource there, and also information about all of

862
00:42:15,239 --> 00:42:19,919
Speaker 5: my favorite cookbooks and kitchen gadgets and supplements and other

863
00:42:19,960 --> 00:42:22,319
Speaker 5: fun stuff. And of course you can check out my

864
00:42:22,400 --> 00:42:26,120
Speaker 5: Soundbites podcast there or wherever you listen to podcasts, including

865
00:42:26,239 --> 00:42:27,600
Speaker 5: iHeart Melissa.

866
00:42:27,640 --> 00:42:31,040
Speaker 2: Thank you so much for all of this incredible information.

867
00:42:31,360 --> 00:42:34,120
Speaker 2: My stomach is rumbling right now. I am already very hungry,

868
00:42:34,120 --> 00:42:35,960
Speaker 2: and I'm like trying to figure out how to make

869
00:42:36,000 --> 00:42:38,160
Speaker 2: the best decisions of what I'm going to eat after this.

870
00:42:38,400 --> 00:42:41,160
Speaker 2: So thank you very much for helping us make better

871
00:42:41,239 --> 00:42:43,400
Speaker 2: choices every day in our lives.

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00:42:43,840 --> 00:42:44,440
Speaker 1: My pleasure.

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00:42:44,600 --> 00:42:46,680
Speaker 5: I just hope you walk away from this with the

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00:42:46,680 --> 00:42:49,080
Speaker 5: thought of enjoying your food with health and mind.

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00:42:49,320 --> 00:42:51,640
Speaker 3: Yes, wonderful. Thanks so much, Melissa.

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00:42:51,800 --> 00:42:52,120
Speaker 1: Thank you.

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00:42:58,080 --> 00:43:00,960
Speaker 2: Okay, Matt, tell me your favorite bite from our chat

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00:43:00,960 --> 00:43:01,800
Speaker 2: with doctor Melissa.

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00:43:01,920 --> 00:43:05,360
Speaker 4: I really found the ultraprocessed food sections to be fascinating

880
00:43:05,440 --> 00:43:08,399
Speaker 4: because I think that she's so right. There's two things, right.

881
00:43:08,440 --> 00:43:12,520
Speaker 4: There's the process with which you make food, which you

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00:43:12,560 --> 00:43:14,680
Speaker 4: know she mentioned peanut butter. Peanut butter is actually like

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00:43:14,680 --> 00:43:18,000
Speaker 4: super duper process heavy. But it's not that they're adding

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00:43:18,000 --> 00:43:19,600
Speaker 4: more siff into it. Just to make the peanut butter.

885
00:43:19,640 --> 00:43:21,080
Speaker 4: You have to crush the peanuts and you've got to

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00:43:21,080 --> 00:43:23,040
Speaker 4: put it in the jars and whatever else they do,

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00:43:23,560 --> 00:43:26,319
Speaker 4: and so it's classified as a highly processed food, even

888
00:43:26,320 --> 00:43:28,400
Speaker 4: though it's just peanuts that are in there for the

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00:43:28,400 --> 00:43:31,480
Speaker 4: most part, depending on the exact brand. But thinking about Twinkies,

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00:43:31,520 --> 00:43:33,520
Speaker 4: Ding Dong's Ho hos that have all those chemicals and

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00:43:33,680 --> 00:43:37,399
Speaker 4: multifiers and shelf stabilizers in there are also considered ultra

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00:43:37,440 --> 00:43:39,480
Speaker 4: processed foods. So I think that the fact that she

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00:43:39,560 --> 00:43:41,640
Speaker 4: put the emphasis on nutrition and just thinking about the

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00:43:41,719 --> 00:43:45,720
Speaker 4: nutritional content of these things regardless of this ultra processed label,

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00:43:45,800 --> 00:43:47,280
Speaker 4: is a really great thing to think about.

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00:43:47,320 --> 00:43:48,120
Speaker 3: But what about you.

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00:43:48,360 --> 00:43:50,360
Speaker 2: She kept talking about potassium, and it just made me

898
00:43:50,360 --> 00:43:52,440
Speaker 2: think of bananas, and I really now I am, like,

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00:43:52,520 --> 00:43:54,760
Speaker 2: I think I need to make myself a banana bread.

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00:43:54,800 --> 00:43:57,239
Speaker 2: Like I feel so proud of myself when I make

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00:43:57,239 --> 00:43:57,919
Speaker 2: a banana bread.

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00:43:57,960 --> 00:44:00,480
Speaker 4: You had mentioned your banana breat making. It seems like

903
00:44:00,480 --> 00:44:01,880
Speaker 4: it's the thing you do a lot. Are you like

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00:44:02,200 --> 00:44:03,680
Speaker 4: a bread person a baking person.

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00:44:03,880 --> 00:44:06,520
Speaker 2: I do it enough to be pretty good at it.

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00:44:06,560 --> 00:44:08,799
Speaker 2: I mean I have no complaints. And I actually have

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00:44:08,840 --> 00:44:11,239
Speaker 2: some blueberries left over too, And that's my trick lately.

908
00:44:11,280 --> 00:44:13,560
Speaker 2: I've been putting blueberries in the banana bread and.

909
00:44:13,640 --> 00:44:16,919
Speaker 3: Like, wow, some sweet some tarts. That is the way

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00:44:16,960 --> 00:44:19,040
Speaker 3: to do it at combination. I love it.

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00:44:19,120 --> 00:44:20,839
Speaker 2: I'll have to save you a piece if I can.

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00:44:20,960 --> 00:44:22,920
Speaker 4: Great, I'm gonna have some peanut butter. You're gonna make

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00:44:22,960 --> 00:44:25,600
Speaker 4: some banana bread. And we will both be moving in

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00:44:25,640 --> 00:44:27,279
Speaker 4: the right direction forward with our health.

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00:44:27,520 --> 00:44:30,640
Speaker 2: Yes we will. And until next time, good luck being

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Speaker 2: a grown up.

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Speaker 4: This is a production of Ruby Studio from My Heart Media.

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Speaker 4: Our executive producers are Leah Palmery.

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Speaker 2: And Matt Stillo. This episode was edited and engineered by

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00:44:40,480 --> 00:44:40,800
Speaker 2: Sierra

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Speaker 4: Spreen and we want to thank our teammates at Ruby Studio,

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Speaker 4: including Sarah You, Evan Fixel, Rachel Swan, krasnov Lydia Kim

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Speaker 4: at the Aguilar Harper wayIn Salia Verplu, Deborah Garrett and

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Speaker 4: Andy Kelly.