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Why You Need To Ditch Diets ASAP! · Health Unscripted

• 0:07
  SPEAKER_00: What's up guys?
• 0:08
  SPEAKER_00: Welcome back to another episode of Health Unscripted with Dr.
• 0:12
  SPEAKER_00: Dwyer.
• 0:12
  SPEAKER_00: I am Dr.
• 0:13
  SPEAKER_00: Ashley Dwyer and holy crap, we're back.
• 0:17
  SPEAKER_00: So sorry about my two-month hiatus, I want to say.
• 0:21
  SPEAKER_00: I can't even tell you the last time I sat here.
• 0:23
  SPEAKER_00: Oh, yes, I can.
• 0:24
  SPEAKER_00: I have it pulled up.
• 0:25
  SPEAKER_00: February 11th was my last podcast episode.
• 0:29
  SPEAKER_00: What have I been doing for three months?
• 0:31
  SPEAKER_00: I just said two-month hiatus.
• 0:33
  SPEAKER_00: It's been three months.
• 0:35
  SPEAKER_00: I am so sorry.
• 0:36
  SPEAKER_00: I'm gonna just sit down and do this and continue to do this, and we're gonna, we're gonna get back on track here.
• 0:41
  SPEAKER_00: And I see like so many of you have reached out and said you've binged my podcast, and I'm like, oh my god, I'm so glad people are loving these.
• 0:48
  SPEAKER_00: I gotta keep them short and sweet and talk about interesting topics and get this going again.
• 0:52
  SPEAKER_00: And so here we are.
• 0:53
  SPEAKER_00: So just a quick update on what's been going on in life and maybe why my hiatus happened.
• 1:00
  SPEAKER_00: Um, March was just an insane month.
• 1:02
  SPEAKER_00: February, like all the things were happening.
• 1:04
  SPEAKER_00: I had at the time, like what holidays?
• 1:07
  SPEAKER_00: Valentine's Day, my um one-year anniversary with my now ex-boyfriend.
• 1:12
  SPEAKER_00: So that's in there as well.
• 1:13
  SPEAKER_00: A trip uh to Breckenridge, which was awesome, and then we hit March, and you know, I did go through that breakup.
• 1:20
  SPEAKER_00: I moved into a new apartment down the street.
• 1:22
  SPEAKER_00: It's awesome.
• 1:23
  SPEAKER_00: It's above a Whole Foods.
• 1:24
  SPEAKER_00: I'm sorry, that's like the bougiest thing a health coach could do is live above a Whole Foods, right?
• 1:29
  SPEAKER_00: But it's a brand new building in downtown Fort Lauderdale, and it just was the energy I needed.
• 1:35
  SPEAKER_00: So um, a lot of changes.
• 1:37
  SPEAKER_00: March was my craziest business month ever.
• 1:39
  SPEAKER_00: Brought on a new assistant coach.
• 1:41
  SPEAKER_00: Shout out to Coach Savannah, she is freaking awesome.
• 1:44
  SPEAKER_00: If you follow us on Instagram, go check out Coach Savannah's page.
• 1:46
  SPEAKER_00: If you don't follow her, you will learn so much.
• 1:49
  SPEAKER_00: So now I have my girls, I have Casey and Savannah on staff, and we are crushing it, bringing on so many new clients and helping transform so many more lives.
• 1:57
  SPEAKER_00: And that's what this episode is pretty much gonna be about.
• 2:00
  SPEAKER_00: So, May, I've made Ditch the Diet Month.
• 2:03
  SPEAKER_00: Um, oh, by the way, happy Cinco de Mayo today.
• 2:06
  SPEAKER_00: I know this probably won't be out until the 6th of May.
• 2:08
  SPEAKER_00: Happy Ceys de Mayo, but um, eat your tacos.
• 2:13
  SPEAKER_00: So I made a post today about eat the taco, right?
• 2:16
  SPEAKER_00: So May is Ditch the Diet Month.
• 2:18
  SPEAKER_00: We are super, super focused on ditching the diet all year round, but I wanted to create this special space to really just get it out there that diets absolutely suck, dieting lifestyle sucks, and it's completely unnecessary.
• 2:33
  SPEAKER_00: But I feel like the majority of people go for diets all the time.
• 2:38
  SPEAKER_00: Like when we want to lose weight, when we're getting ready for summer, what do we do?
• 2:41
  SPEAKER_00: We Google like easy ways to lose weight in two weeks.
• 2:44
  SPEAKER_00: Um, we go for what our friends say worked for them.
• 2:46
  SPEAKER_00: So we do keto, we try intermittent fasting, we try um Atkins diet or low carb or skipping meals or you know, whatever else there is, like those are the things that we go for.
• 2:58
  SPEAKER_00: And so popular fad diets right now are obviously the ketogenic diet, which is mostly fat, very low carb, like carbs under 20 grams a day, moderate protein.
• 3:09
  SPEAKER_00: And the general theme is to stay in ketosis so that your body burns fat.
• 3:15
  SPEAKER_00: Um, what it really does is eliminates a lot of water weight because carbs hold on to water in our body like they're supposed to.
• 3:22
  SPEAKER_00: So keto has worked for some people.
• 3:23
  SPEAKER_00: And let me start out by saying that yes, there are special populations that need these special diets that people have claimed as fad diets.
• 3:31
  SPEAKER_00: So for diabetics and epileptics, keto is great.
• 3:34
  SPEAKER_00: For the general population, not great.
• 3:36
  SPEAKER_00: Um intermittent fasting has become popular for weight loss, and that is simply because it will reduce your daily calorie intake since you can only eat between a certain set of hours.
• 3:46
  SPEAKER_00: I might do a whole episode on intermittent fasting just because of how horrible it really can be and how it's not for everyone, but it's put out there as this weight loss diet, and it's not.
• 3:54
  SPEAKER_00: Um, intermittent fasting is really for like decreasing inflammation, gut health, things of that nature, and it's really, really, really not for everyone.
• 4:02
  SPEAKER_00: But I'll go into that in another episode.
• 4:04
  SPEAKER_00: Like I did for the hit is not for everyone.
• 4:06
  SPEAKER_00: Um, so fad diets are really easy to spot, right?
• 4:10
  SPEAKER_00: So I tell my clients or potential clients who I speak with, and I go, all right, I go, you're doing this, you want to do this.
• 4:16
  SPEAKER_00: Um, let's say you're doing like the 21-day fix from Beach Body, right?
• 4:20
  SPEAKER_00: Like you're putting your food in portion control containers, or you're doing Weight Watchers, or you're doing keto.
• 4:26
  SPEAKER_00: I go, can you do that forever?
• 4:28
  SPEAKER_00: Do you think you could give up carbs forever?
• 4:31
  SPEAKER_00: Do you think you could give up alcohol forever?
• 4:33
  SPEAKER_00: Is that something that you want to do?
• 4:35
  SPEAKER_00: And they'll say, well, no.
• 4:36
  SPEAKER_00: And I'll say, so why are you doing it?
• 4:38
  SPEAKER_00: Let's not do that then.
• 4:39
  SPEAKER_00: If it's not sustainable, that's not the answer.
• 4:41
  SPEAKER_00: If that's not something that you can see yourself do every single day, then let's not do it.
• 4:46
  SPEAKER_00: Because what's gonna happen?
• 4:47
  SPEAKER_00: You're gonna do it for a couple months, you're gonna, you know, get to your goal, hopefully.
• 4:50
  SPEAKER_00: That's the plan, right?
• 4:52
  SPEAKER_00: And then you're gonna get off of it because it's too restrictive or it's something you don't want to do forever, and then you're gonna gain all that weight back because you really didn't learn any new behaviors that were really setting you back in the first place.
• 5:03
  SPEAKER_00: So, how to spot a fad diet.
• 5:05
  SPEAKER_00: So, fad diets usually promise a quick fix, like lose this in three weeks.
• 5:10
  SPEAKER_00: Um, if anyone's seen like detox poop tea, I mean, I guess you could say that might be a fad diet, but it's a fad supplement, right?
• 5:16
  SPEAKER_00: It's a fad product.
• 5:18
  SPEAKER_00: Um, those are awful.
• 5:20
  SPEAKER_00: So promises a quick fix instead of playing the long game.
• 5:23
  SPEAKER_00: They promote, you know, magic foods or you know, put this in your bulletproof coffee is gonna be the game changer.
• 5:30
  SPEAKER_00: The new thing is chlorophyll um supplements and good for that.
• 5:35
  SPEAKER_00: And chlorophyll is great for gut health and for getting micronutrients, but it's not the end-all be all weight loss supplement.
• 5:40
  SPEAKER_00: Either is apple cider vinegar.
• 5:42
  SPEAKER_00: Like, no, just stop, right?
• 5:44
  SPEAKER_00: Um, fad diets also exclude or really restrict food groups or nutrients like low carb diets, keto, things like that.
• 5:52
  SPEAKER_00: They tell you you can't have certain things, so very restrictive.
• 5:56
  SPEAKER_00: Um, they have rigid rules like time limits that you can eat, or you can't eat after 7 p.m.
• 6:01
  SPEAKER_00: Um, you know, just so rigid rules, restrictions, quick fixes promote magical results.
• 6:08
  SPEAKER_00: And then they usually kind of make claims based on anecdotal evidence, so like story evidence and not actual real scientific evidence.
• 6:17
  SPEAKER_00: So that's how you can spot a fad diet.
• 6:20
  SPEAKER_00: So why we don't like fad diets?
• 6:23
  SPEAKER_00: And I think I've I've already briefly mentioned this, but fad diets are not the long-term solution.
• 6:28
  SPEAKER_00: They're literally a fad.
• 6:30
  SPEAKER_00: They are popular for the moment and they are quick fixes.
• 6:34
  SPEAKER_00: And for most of us, we don't want to keep doing quick fix after quick fix after quick fix.
• 6:39
  SPEAKER_00: We want to just be free of fad diets, right?
• 6:42
  SPEAKER_00: Like food freedom is the ultimate goal.
• 6:45
  SPEAKER_00: Fad diets can also cause health problems.
• 6:47
  SPEAKER_00: Like they can cause dehydration, they can cause weakness and fatigue, they can cause nausea, um, they can cause inadequate vitamin and mineral intake.
• 6:55
  SPEAKER_00: Like, I do know a handful of people who think, like, oh, I'm gonna go vegan because I want to lose weight, not because of um religious or or other reasons like that, but it's simply a weight loss method.
• 7:05
  SPEAKER_00: And veganism is not a weight loss method.
• 7:07
  SPEAKER_00: Eliminating meat does not do not help you lose weight.
• 7:10
  SPEAKER_00: Instead, they try it and they don't realize that they need to supplement with, you know, maybe iron or vitamin B12, and they end up having like very big fatigue, um, severe fatigue and and things like that.
• 7:22
  SPEAKER_00: So just diving into a fad diet or or things that are toted as miracle workers by friends, you know, it's it's not the best idea.
• 7:29
  SPEAKER_00: And so this can really cause health problems.
• 7:31
  SPEAKER_00: I remember I like to try things before I give my opinion on them, just so that I have an actual experience with this.
• 7:38
  SPEAKER_00: And so I did keto a couple of years back, and I will say the first two weeks, and I'm I'm dairy free by the way, so it's not like I was sitting around eating cheese and and yogurt and butter and things like that.
• 7:49
  SPEAKER_00: So my keto was heavily based on avocado, um, coconut oil, olive oil, fattier meats like 85-15 and and things like that, nuts, seeds, and I will say I still ate a decent amount of carbs, like I kept it around 50 or 60 instead of 20 because I just needed it for my pharmacy shifts, like I needed it to survive.
• 8:10
  SPEAKER_00: And the first two weeks went well.
• 8:12
  SPEAKER_00: I um, you know, lost the water weight.
• 8:14
  SPEAKER_00: I was feeling super tight.
• 8:15
  SPEAKER_00: I was like, okay, this is cool.
• 8:17
  SPEAKER_00: And then the second two weeks were awful.
• 8:19
  SPEAKER_00: I I should say the second week and a half because I tried it for a month.
• 8:22
  SPEAKER_00: I stopped after three and a half weeks.
• 8:24
  SPEAKER_00: I was my joints were achy, I was putting weight back on, um, my gums were bleeding.
• 8:30
  SPEAKER_00: I was even supplementing with vitamin C so that I avoided scurvy and my my gums were bleeding.
• 8:36
  SPEAKER_00: So it was just all around not a good time.
• 8:39
  SPEAKER_00: So I definitely don't recommend it.
• 8:41
  SPEAKER_00: Um, intermittent fasting can also, like if you're if you're trying to go down that route, can also mess with your fertility.
• 8:47
  SPEAKER_00: So I don't recommend doing that either.
• 8:50
  SPEAKER_00: But so what do you do then?
• 8:51
  SPEAKER_00: What do we do when we don't want to do fad diets, we want to ditch regular diets?
• 8:56
  SPEAKER_00: What are our options, Ashley?
• 8:58
  SPEAKER_00: Help me out.
• 8:59
  SPEAKER_00: So that's what we do every single day for hundreds of clients.
• 9:04
  SPEAKER_00: We've helped now, like hundreds.
• 9:05
  SPEAKER_00: I can't wait till we get to our thousandth client because then I can start saying thousands of clients.
• 9:10
  SPEAKER_00: Um, but what do you do?
• 9:12
  SPEAKER_00: You find a sustainable solution.
• 9:14
  SPEAKER_00: You take a look at your habits, you take a look at your nutrition, you learn your nutrition, you learn your body, you put in the work to develop this skill and this self-awareness, and then you eat for that.
• 9:28
  SPEAKER_00: So, what we do is we use a tool called um macro tracking macros.
• 9:34
  SPEAKER_00: So if you're unfamiliar with macros, I've talked about it in another podcast, but macros are simply tracking carbs, proteins, and fats.
• 9:41
  SPEAKER_00: Those are the three macronutrients that essentially are the building blocks of calories.
• 9:44
  SPEAKER_00: So if I told you to eat 1500 calories, um, they would be made of proteins, carbs, and fats.
• 9:50
  SPEAKER_00: So we give specific numbers to our clients of those to hit every single day consistently, and that's how we fine-tune their goals and teach them about what they actually may need.
• 10:01
  SPEAKER_00: And especially coming from a women-centered, client-focused, we generally help women.
• 10:06
  SPEAKER_00: Most women are under-eating by hundreds of calories a day.
• 10:10
  SPEAKER_00: So the normal client who comes to us is eating a thousand to twelve hundred, maybe fourteen hundred clients, uh, clients, calories a day.
• 10:19
  SPEAKER_00: And so, depending on their body size activity level, I will say they're usually under by like 400 calories a day.
• 10:26
  SPEAKER_00: And so what we have to do is reverse diet them up and teach them about proper nutrition and what they actually need.
• 10:33
  SPEAKER_00: And so we do this using macros.
• 10:36
  SPEAKER_00: Um, I won't get into the nitty-gritty of macros because I've already made a podcast on this.
• 10:41
  SPEAKER_00: So head back over to calories, micros, and macros.
• 10:44
  SPEAKER_00: Oh my, I think is the name of the episode, something like that, and check out that.
• 10:49
  SPEAKER_00: But so what you're gonna do is use a tool instead of instead of a diet.
• 10:54
  SPEAKER_00: And so what this allows you to do is have more of a flexible eating approach.
• 10:59
  SPEAKER_00: So if it can fit those macros, like if any food can fit your macros, you can eat it.
• 11:04
  SPEAKER_00: So technically, if you could meet your macros eating just Oreo cookies, do it.
• 11:10
  SPEAKER_00: You could do it.
• 11:10
  SPEAKER_00: I mean, you can't because they typ they don't have any protein, but I'm saying, like with that concept, you could essentially eat whatever and still hit your goals using macros.
• 11:20
  SPEAKER_00: Now, I will say I am definitely a huge cheerleader for nutrient dense foods.
• 11:25
  SPEAKER_00: So you'll obviously have better results if you're choosing more nutrient-dense foods, fruits and veggies, complex carbs, things like that.
• 11:31
  SPEAKER_00: But it just allows more food freedom.
• 11:34
  SPEAKER_00: There are no more good and bad foods.
• 11:36
  SPEAKER_00: You can have things in moderation and track them, not have any more treat meals, cheat meals.
• 11:42
  SPEAKER_00: So you don't have to like cheat on your on your goals or anything like that.
• 11:45
  SPEAKER_00: Like it is included in this plan.
• 11:48
  SPEAKER_00: So what this allows and what we've seen is it allows so much room for mental growth.
• 11:54
  SPEAKER_00: There are no more limits or restrictions or like compensatory behaviors, like, oh my gosh, I ate that.
• 12:01
  SPEAKER_00: So this like the next day I have to go run four miles or sweat out in the sauna or do this workout fasted so that I can burn whatever I ate the day before.
• 12:10
  SPEAKER_00: It eliminates that because you don't need to.
• 12:12
  SPEAKER_00: You just fit it in your macros, you're good to go.
• 12:15
  SPEAKER_00: It allows more socialization because now you're not afraid to go out to eat if you're on a specific diet.
• 12:21
  SPEAKER_00: Um, you can have your favorite, you know, foods, you can have alcohol, you just track all of it.
• 12:26
  SPEAKER_00: So it also allows for um, you know, new creative skills to come out.
• 12:32
  SPEAKER_00: What we've seen is clients getting really creative in the kitchen, making new recipes.
• 12:37
  SPEAKER_00: Um, since things aren't off-limits anymore, we they are still, you know, finding out what they like and trying new foods that maybe were off-limits to them before.
• 12:45
  SPEAKER_00: We're seeing a ton of weight loss candidates, a ton of lean muscle being built, hormones being re-regulated, periods coming back, PCOS and hypothyroid clients like regaining energy and regaining their cycles, regaining fertility.
• 13:02
  SPEAKER_00: Um, it's amazing what you can do when you start actually treating your body with the respect it deserves and with the food it actually needs.
• 13:10
  SPEAKER_00: So the reason we want to ditch diets too is because they're all extremely low in calories.
• 13:15
  SPEAKER_00: I know if you go into my fitness pal right now and you tell it, you know, if I tell it, like, hey, I'm 5'5, 135 pounds, 32, I want to lose five pounds, it's gonna tell me to eat 1200 calories and I'm going to laugh hysterically.
• 13:30
  SPEAKER_00: I'm currently eating 2,000 to 2100 calories right now.
• 13:33
  SPEAKER_00: If I go down to 1200, I will die.
• 13:36
  SPEAKER_00: Like, literally die.
• 13:37
  SPEAKER_00: I might shrivel up and die.
• 13:38
  SPEAKER_00: Nobody would want to talk to me because I'd be so freaking irritable.
• 13:42
  SPEAKER_00: I'd probably be too tired to even talk.
• 13:43
  SPEAKER_00: Like, I'll text you and curse at you.
• 13:47
  SPEAKER_00: That brings me back to my show days because that's exactly how I was.
• 13:50
  SPEAKER_00: You're too tired and too fatigued, your brain's not working, you don't have the healthy fats powering your brain or your hormones.
• 13:56
  SPEAKER_00: And newsflash, like our brain is made majority like of fat.
• 14:02
  SPEAKER_00: We need that fat for brain health.
• 14:04
  SPEAKER_00: We need fat for healthy hormones, we need carbs for healthy hormones.
• 14:08
  SPEAKER_00: You also need carbs for proper thyroid conversion from T4 to the active for T3.
• 14:14
  SPEAKER_00: So if you're not eating enough carbs, like you're literally telling your body and your metabolism, like, hey, why don't you just slow down?
• 14:20
  SPEAKER_00: Like, I really don't want you to work as efficiently as you can.
• 14:23
  SPEAKER_00: So if you could just like chill and maybe like not produce sex hormones, like that's what's happening.
• 14:29
  SPEAKER_00: When you're under-eating for that long, the luxuries of our body get shut down.
• 14:34
  SPEAKER_00: So our thyroid starts to downregulate, our sex hormones start to downregulate.
• 14:40
  SPEAKER_00: Like your body is definitely not worried about procreating when it's not even getting enough fuel for itself.
• 14:45
  SPEAKER_00: If it can't even take care of itself, how is it gonna like grow a baby, right?
• 14:50
  SPEAKER_00: So a lot of these things come into consideration.
• 14:52
  SPEAKER_00: And I know I did an episode on metabolism, and it's been so long.
• 14:56
  SPEAKER_00: So if I've repeated anything that I've said in older podcast episodes, I apologize.
• 15:01
  SPEAKER_00: I'm just happy to be back and chatting with all of you.
• 15:04
  SPEAKER_00: And I really want to make this a movement of ditching diet culture, ditching fad diets, getting rid of all of these celebrities or or things that are popping on and like becoming popular just because celebrities are endorsing them, like the Teddy Mellencamp All In.
• 15:21
  SPEAKER_00: I can't believe that's becoming a show.
• 15:22
  SPEAKER_00: I joke with that with one of my one of my close clients who's become a friend, and I'll have more to say on that as well.
• 15:28
  SPEAKER_00: But these fad diets will also promote eating disorders and disordered thinking and disordered eating.
• 15:34
  SPEAKER_00: And we don't want that.
• 15:35
  SPEAKER_00: We want food freedom, we want to break free from restrictions.
• 15:38
  SPEAKER_00: If we want tacos today, because it's Cinco de Mayo, we want to be able to eat the damn taco.
• 15:43
  SPEAKER_00: Drink the tequila, eat the taco in moderation, include it in your day, and that is that.
• 15:49
  SPEAKER_00: So if you're looking for ways to get started, you're like, all of this sounds freaking amazing.
• 15:54
  SPEAKER_00: How do I start?
• 15:55
  SPEAKER_00: So in the show notes, I'm going to link my Instagram page.
• 15:57
  SPEAKER_00: I'm also going to link my website, so thebdaynutrition.com at drdwyer on Instagram, at the big day nutrition on Instagram.
• 16:05
  SPEAKER_00: We are always taking in coaching applications for anyone who's like, yep, this is the way I want to go.
• 16:10
  SPEAKER_00: I'm ready for food freedom.
• 16:12
  SPEAKER_00: Let's go start a coaching plan.
• 16:14
  SPEAKER_00: So coaching plans start minimum at 12 weeks, up to 12 months.
• 16:17
  SPEAKER_00: I mean, we've had people on even longer.
• 16:20
  SPEAKER_00: So they like us, they want to stay.
• 16:22
  SPEAKER_00: And then we also have some shorter term programs just to get you started.
• 16:26
  SPEAKER_00: The two-week primer is a new, a new one we've kicked off.
• 16:30
  SPEAKER_00: What it includes is simply a meal plan for two weeks of nutrient-dense foods.
• 16:34
  SPEAKER_00: It really focuses on regulating blood sugar, gut health, and decreasing inflammation.
• 16:39
  SPEAKER_00: So if you're interested in any of those, head over to my website, head over to my Instagram.
• 16:43
  SPEAKER_00: All the links are also in my bio on Instagram, and I'll drop them in the show notes below.
• 16:46
  SPEAKER_00: So it was awesome chatting with you all again.
• 16:49
  SPEAKER_00: If you have any comments, any topics you want me to start going over, I'm gonna try and make this a weekly thing again.
• 16:54
  SPEAKER_00: So love you all.
• 16:55
  SPEAKER_00: Thank you so much, and have a great week.