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A Baker's Dozen of Diet Myths Debunked · Mocktail Minutes

• 0:22
  Baylee: Hey everyone, it's Baylee
• 0:23
  Brianna: And this is Brianna.
• 0:24
  Baylee: Welcome to Mocktail Minutes.
• 0:26
  Baylee: So every week?
• 0:28
  Baylee: Yeah, every week cuz we're, we're posting every Thursday a new episode and we're also going to be sharing with you a fun drink we're having.
• 0:36
  Baylee: Today I'm doing, it's a lemonade matcha mix.
• 0:40
  Baylee: I got it from Thrive Market.
• 0:41
  Baylee: It's looks like Hulk, like it's really green if you're watching the video.
• 0:45
  Baylee: It's kinda like a color of a booger, but it's actually really tasty.
• 0:48
  Baylee: Oh, and I put some lime juice drops in there.
• 0:51
  Baylee: That's
• 0:52
  Brianna: I like your cup.
• 0:52
  Brianna: Your cup is so cute.
• 0:54
  Baylee: Yes manifest that shit.
• 0:56
  Brianna: and then today I have a ollipop.
• 0:58
  Brianna: I'm doing the strawberry, vanilla.
• 1:00
  Brianna: These are just like a fun little way I feel like to get in fiber.
• 1:03
  Brianna: Some people love'em, some people hate'em, but I like'em.
• 1:06
  Brianna: I think it's, you know, don't drink like three of them in a day cuz your stomach is gonna hurt.
• 1:09
  Brianna: Cuz they're like crazy high in fiber.
• 1:11
  Brianna: But it's like a good little option if you're traveling and you need to get some fiber in.
• 1:15
  Baylee: Yes, I really like'em.
• 1:16
  Baylee: I don't think I've tried that strawberry vanilla one have you?
• 1:19
  Baylee: What other ones have you tried?
• 1:21
  Brianna: I've tried the grape, the root beer, the cola, and then this one, and then I like this one the most, but I don't know, kind of taste like a creamsicle, I guess.
• 1:32
  Baylee: Oh, I love creamsicles.
• 1:33
  Baylee: Especially the orange ones.
• 1:34
  Baylee: The orange cream dreamsicles, that's what they're called.
• 1:37
  Baylee: The creamsicles.
• 1:38
  Baylee: Those are my favorite.
• 1:40
  Baylee: But like grapes, sodas, I do not like those.
• 1:43
  Baylee: It's just like an instant stomach ache.
• 1:45
  Baylee: I don't know why.
• 1:47
  Brianna: It reminds me of my childhood.
• 1:48
  Brianna: I feel like grape sodas, like, I dunno.
• 1:50
  Brianna: Yeah.
• 1:50
  Brianna: And it's just so sugary and just like intense.
• 1:54
  Brianna: Yeah.
• 1:54
  Baylee: I dunno what it's.
• 1:55
  Baylee: So today to jump into it, we actually both put up a little question box on our Instagram.
• 2:01
  Baylee: So we're taking what you guys have told us.
• 2:04
  Baylee: If you answered our little box, we're taking what you told us and we're gonna talk about it today.
• 2:08
  Baylee: And we are talking about 12 diet myths.
• 2:11
  Baylee: There are so many out there, but if we talked about every single one that we've heard of before, We would be on here for hours.
• 2:19
  Baylee: So we picked out 12 that are very popular or kind of things that are similar that we hear over and over again.
• 2:26
  Brianna: I'm excited for these cuz these are ones that you all have probably heard before.
• 2:30
  Brianna: You might have even followed them before, and if you did, don't feel terrible.
• 2:34
  Brianna: I know I have followed multiple ones on this list in the past, so we're definitely not here to judge you.
• 2:40
  Brianna: We're just here to shed some light on some common myths that somehow get put out into the universe and then everybody follows them.
• 2:47
  Baylee: And even just a little disclaimer, like we, exactly what Brianna said, we don't ever want you to feel like we're judging you or shaming you for anything, because I don't, I don't think anyone intentionally harms their body by following any of these things.
• 2:59
  Baylee: It's a lot of just what we hear, what's put out in marketing and everything.
• 3:03
  Baylee: Our main point here is to help you and to ease some anxiety, ease some stress, and provide clarity on more of the facts behind these things.
• 3:14
  Brianna: Exactly.
• 3:15
  Brianna: So let's kick it off with number one.
• 3:17
  Brianna: So number one, this is probably the one I had the most repeatedly like answered.
• 3:23
  Brianna: So carbs make you fat and or you shouldn't eat carbs at dinner.
• 3:28
  Brianna: So let's start with carbs, make you fat.
• 3:30
  Brianna: This is a very common myth, and a lot of people feel like it's true because if you've ever tried keto or you've tried like really, really low carb, you'll see that like in the first week you might have some weight loss.
• 3:41
  Brianna: And so people are instantly like, okay, well yeah, duh.
• 3:44
  Brianna: Carbs make you fat.
• 3:44
  Brianna: But really the weight loss that you see in that first week of cutting out all carbs is just water weight, like carbohydrates.
• 3:53
  Brianna: Carbs, hang on to water so you're not losing fat in that first week you're just losing water.
• 3:59
  Brianna: In fact, two low of carbs will actually cause weight loss resistance.
• 4:02
  Brianna: So your body needs carbs.
• 4:04
  Baylee: And if you weren't familiar with carbohydrates, this is gonna be like your bread, your pasta, your potatoes, your rice, and all these are great when you have'em in the right amount.
• 4:13
  Baylee: And we're actually going to share an episode on blood sugar control because it is something we both teach on the foundational level.
• 4:20
  Baylee: It's important for everyone so we'll give you more information on why you need the right amount, and it's overall just creating this balanced diet.
• 4:27
  Baylee: And that includes carbs.
• 4:28
  Baylee: Carbs are gonna provide you with energy, they're gonna help you get an iron, calcium, B vitamins, and it's also going to have that fiber in there to help support your digestion and keep things going.
• 4:40
  Baylee: Yes, they can add up quickly, and that's just where you learn to find that balance.
• 4:45
  Brianna: There's definitely a balance, but cutting them all out.
• 4:47
  Brianna: No good, and they definitely don't make you fat as far as having them at dinner.
• 4:52
  Brianna: There's no like right or wrong time to have carbs.
• 4:54
  Brianna: Honestly, some people do better with having carbs at dinner because they can make you a little bit sleepy.
• 4:59
  Brianna: So if anything, I feel like having them right before bed might be a good thing.
• 5:03
  Brianna: And also if you're someone who struggles with constantly waking up in the middle of the night, you might be having some blood sugar dips, maybe some carbs at dinner is really what you need.
• 5:11
  Baylee: And I would say there too, it's also kind of different for everyone when like the best time is to have carbs.
• 5:18
  Baylee: There's no right or wrong answer necessarily.
• 5:20
  Baylee: I think it's just experimenting on what works for your body.
• 5:24
  Baylee: I have many people that if they're doing carbs more at breakfast, then they have more cravings later on during the day because their blood sugar's just not as balanced starting off at the day.
• 5:33
  Baylee: I have some people who do carbs at breakfast and then they work out.
• 5:36
  Baylee: So that works really well for them.
• 5:39
  Baylee: It's kind of just something you have to experiment with.
• 5:41
  Brianna: There's no blanket recommendation.
• 5:43
  Brianna: Yeah, absolutely.
• 5:44
  Brianna: So, Don't be following everybody else's recommendations for yourself, because they might not work.
• 5:50
  Baylee: Yes.
• 5:50
  Baylee: I think a dietitian's favorite response to anything is, it depends because it really does for everyone.
• 5:56
  Baylee: Like there is no blanket statement.
• 5:58
  Baylee: Yes, there's guidelines and recommendations, but it's not like every single person needs to eat 35 grams of protein, and that is, The number you have to hit or your failure, like, no.
• 6:09
  Brianna: Exactly.
• 6:10
  Brianna: No, not at all.
• 6:11
  Brianna: So it definitely depends, which is why it's so great to tune into your own body and figure out what your body means.
• 6:17
  Brianna: Okay.
• 6:17
  Brianna: Number two, go hard or go home.
• 6:20
  Brianna: I actually have a blog post about this and it starts off by like, if you think you should always go hard, you should probably stay home.
• 6:27
  Brianna: Like
• 6:28
  Baylee: Oh, I love that.
• 6:29
  Baylee: So I posted, I think I did a reel on this that I shared recently about going hard or going home because I was working out or doing a workout video one day and they're like, go hard or go home.
• 6:39
  Baylee: You shouldn't be here anyways.
• 6:40
  Brianna: Yeah.
• 6:41
  Brianna: You're like, geez, Louis.
• 6:42
  Baylee: Man, I thought I was doing fine, but okay.
• 6:44
  Brianna: Wow.
• 6:45
  Baylee: And so then when I'm doing my other workouts, I was thinking about them.
• 6:48
  Baylee: I'm like, this is not my best workout.
• 6:50
  Baylee: I know that, but I'm also exhausted.
• 6:53
  Baylee: It's been a long week.
• 6:53
  Baylee: I just wanted to move my body.
• 6:55
  Baylee: And I always think doing something is better than nothing.
• 6:59
  Baylee: So then when we have the saying of Go hard, go home, stuck in our brain, well then it's like we're going back to that all or nothing mindset where if we are not being perfect, it doesn't matter.
• 7:09
  Baylee: And if you're consistently going hard or going home, you're probably going to keep going home like over and over again
• 7:17
  Brianna: it's not sustainable.
• 7:19
  Baylee: yeah, you go too hard, you get overwhelmed, and then you're like, see you later.
• 7:23
  Brianna: Plus working out at a really high intensity often actually leads to weight loss resistance as well.
• 7:32
  Brianna: So you don't wanna be constantly putting your body at this like high level of stress over and over.
• 7:37
  Brianna: And we have another episode on that, but, Honestly, it is good to have a workout that isn't such high intensity.
• 7:44
  Brianna: In fact, you probably need'em a little bit more.
• 7:46
  Brianna: So if you're one of those people who are like, when I work out, I need to feel like I'm dying after, you probably need to take it down a couple notches.
• 7:54
  Brianna: And I totally get this cuz I used to be that person.
• 7:56
  Brianna: Like if I didn't feel like I was gonna pass out when I left the gym, I'd be like, this isn't a good workout.
• 8:01
  Brianna: And that's just such a bad mindset to have cuz it's, it's not true.
• 8:05
  Baylee: And even kinda like what you said about the workouts, it's kind of funny because.
• 8:09
  Baylee: I used to, I'm not like a huge sweater.
• 8:12
  Baylee: Like yes, I will sweat if I'm outside in the summer in a hundred degrees and the sun is beating on me.
• 8:18
  Baylee: Yes, I will.
• 8:19
  Baylee: But there are a lot of times where I work out and I don't sweat.
• 8:22
  Baylee: And my sister, she's so funny.
• 8:24
  Baylee: She's like, I hate that about you.
• 8:26
  Baylee: You can go work out and then you just like work the rest of the day.
• 8:28
  Baylee: No one can even tell you worked out.
• 8:30
  Baylee: Like it's my secret talent.
• 8:32
  Baylee: I don't know why, but if you're also someone who does not sweat, that does not mean you did not work out hard enough.
• 8:37
  Baylee: I promise you my legs are still sore the next day.
• 8:40
  Brianna: yeah.
• 8:40
  Brianna: No, you're getting a workout in.
• 8:42
  Brianna: The next one is no snacking.
• 8:44
  Brianna: Like snacking is bad.
• 8:46
  Brianna: This is not true.
• 8:47
  Brianna: I think we're really used to being told that like we need to curb our appetite and that cravings are bad, you know, appetites are bad.
• 8:54
  Brianna: Like all these supplements are like, curb your appetite, whatever.
• 8:58
  Brianna: I'm like, that's not true.
• 9:00
  Brianna: Like if you're hungry.
• 9:02
  Brianna: You do need a snack.
• 9:03
  Brianna: And I will say a lot of times we feel really snacky because we're not having sustainable meals.
• 9:09
  Brianna: Like we're not having enough at a meal to keep us full for three to four hours because diet culture tells us have the smallest amount as possible, count calories.
• 9:16
  Brianna: And so you're eating like 200, 250 calorie meals.
• 9:20
  Brianna: Well, yeah, you're gonna be hungry, so then you're gonna wanna snack.
• 9:23
  Brianna: But
• 9:23
  Baylee: snack as a meal.
• 9:24
  Brianna: Exactly.
• 9:25
  Brianna: Yeah.
• 9:25
  Brianna: Your snack is the meal.
• 9:26
  Brianna: So snacking is not bad.
• 9:28
  Brianna: We definitely have like recommendations for if you are snacking, like you definitely should be having a couple of nutrients in a snack.
• 9:34
  Brianna: Not just having a snack that's not gonna sustain you or hold you over.
• 9:38
  Brianna: Cause the whole point of it is to do that.
• 9:39
  Brianna: But snacking is not bad.
• 9:42
  Baylee: And I think it's how you view the snacks too.
• 9:46
  Baylee: I think a lot of times we say snacks and we think.
• 9:50
  Baylee: Twinkies, little Debbie cakes, apple pie or fruit snacks or these types of things.
• 9:55
  Baylee: And yeah, most of those snacks, it's mainly going to be carbs.
• 9:58
  Baylee: You're gonna have that blood sugar spike, which you'll learn all of more about in another episode.
• 10:02
  Baylee: We don't have time to talk about it today.
• 10:04
  Baylee: So yeah, when we're thinking of snacks like that, they're probably not going to hold you over very long to your next meal.
• 10:10
  Baylee: When we think of snacks as an apple and peanut butter, That's a snack.
• 10:14
  Baylee: If we're thinking of cucumber and cream cheese and some hempy.
• 10:20
  Baylee: Chickpea, what are they?
• 10:21
  Baylee: Chips?
• 10:22
  Baylee: Cheetos.
• 10:22
  Baylee: I don't know what they're,
• 10:23
  Brianna: Oh, the hippies.
• 10:25
  Baylee: yes, they're my favorite.
• 10:26
  Baylee: They're basically
• 10:26
  Brianna: so good.
• 10:27
  Baylee: yeah.
• 10:27
  Baylee: But if you are doing those types of things, and that's a snack, that is a great snack.
• 10:31
  Baylee: They're adding nutrients, they're getting you to your next meal without going into dinner, like, I am so starving.
• 10:36
  Baylee: I can't even cook my dinner.
• 10:38
  Brianna: Yeah, exactly.
• 10:39
  Brianna: Like I must like dive head first into the counter or into the, into the pantry.
• 10:43
  Brianna: Like while I'm cooking.
• 10:44
  Brianna: Yeah.
• 10:44
  Brianna: Like
• 10:45
  Baylee: maybe the counter if you're that
• 10:46
  Brianna: maybe the counter, I mean.
• 10:47
  Brianna: Yeah.
• 10:47
  Brianna: Well, you never know.
• 10:48
  Brianna: And that's a good point to bring up, like, I guess what people's interpretation of snacking is.
• 10:53
  Brianna: So number four, don't eat after a certain time.
• 10:57
  Brianna: So again, I feel like this is a really common one, and I feel like a lot of clients struggle with this, like the whole nighttime eating, like I have no control at night.
• 11:07
  Brianna: Like, I just don't know what's going on.
• 11:08
  Brianna: And I find the majority of women are having that difficulty with nighttime eating because they're not eating during the day.
• 11:15
  Brianna: You know, most women aren't eating their first meal until noon, they're just skipping breakfast altogether.
• 11:19
  Brianna: They get busy, they're with the kids, they go to work, whatever, and then suddenly their first meal is lunch.
• 11:25
  Brianna: And so that catches up to you.
• 11:27
  Brianna: So by the time you get to like after dinner, you're kind of having your third meal finally.
• 11:33
  Brianna: So are you having an issue with eating at night or are you having an issue with not eating enough during the day?
• 11:40
  Brianna: And then this whole concept of like don't eat after a certain time, I think was like, Geared towards helping women eat less calories, which we do like the idea of a 12 hour fast.
• 11:50
  Brianna: It's really good for your GI tract and to help like reset everything.
• 11:54
  Brianna: But that doesn't mean that you need to stop eating at a certain time.
• 11:58
  Baylee: I think it's most commonly to hear stop eating by eight o'clock, is what I usually hear from a lot of people.
• 12:04
  Baylee: And I think, again, there is good intentions behind this type of recommendation because if you're going to bed at nine and you stop eating at eight, like yeah, that's probably going to help your digestive system before you go to bed.
• 12:15
  Baylee: So you're not digesting food as you're trying to sleep.
• 12:18
  Baylee: And I also think it helps too because sometimes at nighttime snacking, a lot of times it's because, again, like you said, we don't eat enough during the day.
• 12:27
  Baylee: We eat dinner, and then it's like we're still kind of hungry, but we're gonna wait a little bit.
• 12:30
  Baylee: Well then we just keep getting more and more hungry.
• 12:33
  Baylee: So we want more of those carbs.
• 12:34
  Baylee: We want that quick energy.
• 12:35
  Baylee: So then it's like desserts or the higher carb foods or the bag of chips, or popcorn or whatever it is, and then it becomes a habit too.
• 12:47
  Baylee: So I think when we eat enough during the day and we're trying to break that habit, I think it can be helpful if we're trying to work towards a 10, 12 hour fast to be like, am I actually hungry right now?
• 12:58
  Baylee: Or am I just doing a kitchen drive-by and I see brownies sitting on the counter?
• 13:03
  Brianna: And I want, yeah, and it's like a habit.
• 13:05
  Brianna: And again, a lot of clients see the whole nighttime snacking thing, not being so much of an issue when they're actually eating.
• 13:13
  Brianna: During the day.
• 13:14
  Brianna: And I get this question a lot too for people that work like weird hours or like parents that aren't getting home until super late at night cuz their kids have like sports or something and there's so many women that'll be like, I get home at eight 30 so I just don't eat dinner because it's too late and you're not supposed to eat after eight.
• 13:28
  Brianna: And so really they're kind of like chronically undereating cuz they're also not set up earlier in the day.
• 13:33
  Brianna: So if this is you, Have a later dinner, like odds are you're not going to bed 30 minutes after that, you know, you're probably staying up doing things.
• 13:40
  Brianna: So if it is between I'm not going to eat even though I'm hungry because it's after a certain time, or, you know, like eating instead of getting that 10 to 12 hour fast is gonna be better.
• 13:52
  Brianna: And then try to set yourself up to have that 10 to 12 hour fast.
• 13:57
  Brianna: More often than not, but don't let it be like a solid rule for you that like, oh, I'm hungry, but it's after a certain time, so I'm not gonna eat,
• 14:04
  Baylee: Exactly.
• 14:04
  Baylee: Do it when it makes sense, it's supposed to help you when we recommend this 12 hour fast, not cause extra stress, whether it be stressing about your eating window or stressing out your body because you're not eating enough.
• 14:17
  Brianna: Yeah, exactly.
• 14:19
  Brianna: So you wanna get benefits from it, not have more stress by,
• 14:23
  Baylee: Yeah.
• 14:24
  Brianna: Go ahead.
• 14:25
  Baylee: Number five.
• 14:25
  Baylee: So fat makes you fat.
• 14:29
  Brianna: This is, like such a nineties thing.
• 14:31
  Baylee: yeah, like a basic statement.
• 14:34
  Baylee: That's like saying, I don't know, playing on the playground makes you get hurt.
• 14:40
  Brianna: Yeah.
• 14:40
  Brianna: Mm-hmm.
• 14:41
  Brianna: Or like going for a run makes you thin.
• 14:44
  Baylee: Yeah.
• 14:45
  Brianna: know, but honestly, we saw this a lot in the nineties and even early two thousands with like the fat-free craze.
• 14:52
  Brianna: And so I think the thinking behind this is that fat can add up really quickly.
• 14:57
  Brianna: So it is the macronutrient that has the most calories per gram, so it has nine calories per gram as opposed to like four.
• 15:05
  Brianna: So I'm thinking like, the thinking behind this is that it adds up quickly and your calories can add up.
• 15:10
  Brianna: So, It kind of just made people freaked out by it.
• 15:13
  Brianna: And I have met women who only eat 10 grams of fat a day.
• 15:17
  Brianna: Like they do not allow theirselves to like eat fat because they're so scared of it.
• 15:21
  Brianna: And I'm like, it's so bad for your hormones.
• 15:24
  Brianna: Like you need fat.
• 15:26
  Brianna: So you need fat for your hormones to work correctly.
• 15:28
  Brianna: You need fat for your brain.
• 15:30
  Brianna: You need fat to
• 15:32
  Baylee: decrease information.
• 15:34
  Brianna: Yeah, decrease inflammation especially.
• 15:36
  Brianna: And you need fat to absorb fat soluble vitamins, so you need fat.
• 15:41
  Brianna: I would say like at minimum, on average, most women need around 50 to 60 grams.
• 15:45
  Brianna: Like that's kind of just how it works itself out.
• 15:48
  Brianna: That's a decent amount of fat.
• 15:49
  Brianna: So if you're scared of fat and thinking it makes you fat, odds are you're having like a lot of hormone imbalances and you're not feeling your best and you're probably hungry
• 15:58
  Baylee: Hmm.
• 15:58
  Brianna: cause fat helps you feel full.
• 16:00
  Baylee: Yeah, usually the full fat items are going to be better than buying like the light brand or the fat free brand, because fat is also something that is going to alter the taste.
• 16:12
  Baylee: So if you're taking that out, you're affecting the taste.
• 16:15
  Baylee: They have to add something back in.
• 16:16
  Baylee: And a lot of
• 16:16
  Brianna: usually sugar.
• 16:17
  Baylee: yeah, sugar or a sugar alternative or something else, that's not great for the gut.
• 16:23
  Baylee: Now when thinking of like a 4% cottage cheese versus a 2%, I think that is fine to do because if you're doing a full fat cottage cheese, then you probably won't have to add extra fat to that meal or to that snack depending on what you're doing.
• 16:37
  Baylee: But if you add like a 2% cottage cheese, you might need to add a little fat.
• 16:42
  Baylee: So I think that kind of helps.
• 16:44
  Baylee: Knowing that too, about how much fat to get in at each meal, what your body needs, and deciding that, then you can decide, do I need to add something or do I not need to add something?
• 16:54
  Brianna: Yeah, that's a good point.
• 16:55
  Brianna: That's another, it depends
• 16:57
  Baylee: Yeah, it
• 16:58
  Brianna: people, yeah.
• 16:59
  Brianna: People are always like, should I get full fat?
• 17:00
  Brianna: Should I get half fat?
• 17:01
  Brianna: How, what should I do?
• 17:02
  Brianna: And again, yeah, it depends.
• 17:03
  Brianna: If you're wanting that cottage cheese to be your main source of fat at that meal, you're gonna need the 4%.
• 17:09
  Brianna: You know, if you're, yeah, like you said, if you're adding it into other stuff, you probably don't need the full fat.
• 17:14
  Brianna: Yeah.
• 17:15
  Brianna: But.
• 17:15
  Brianna: Some sort of fat is good.
• 17:17
  Baylee: randomly cottage cheese, the 2% will be on sale and the 4% won't be.
• 17:22
  Baylee: So then I'm like, go with the cheaper option.
• 17:25
  Baylee: That's my go-to if it's pretty much the same thing.
• 17:28
  Baylee: And then maybe you, you add fat if you're doing dairy, add cheese cubes to it, or just putting like some chia seeds.
• 17:35
  Baylee: chia seeds, addict.
• 17:37
  Baylee: And I highly recommend just putting in them in anything in your life.
• 17:40
  Brianna: Yeah, me.
• 17:41
  Brianna: Oh, me too.
• 17:41
  Brianna: I'm like, sprinkle it on
• 17:42
  Baylee: Yeah.
• 17:43
  Brianna: Yeah, but fat doesn't make you fat.
• 17:45
  Brianna: And in fact, you're gonna have a lot of issues if you are cutting out fat and you are eating extremely low fat.
• 17:50
  Brianna: Which is one reason why I don't love counting macros like the traditional counting macros.
• 17:56
  Brianna: Not that it can't be done correctly, but.
• 17:59
  Brianna: Because it adds up so many calories the first place that people are cutting from is fat.
• 18:05
  Brianna: When you're counting macros, you're just, that's just the reality of it.
• 18:08
  Brianna: And so I don't love it cuz then women are getting like 20, 30 grams of fat a day when realistically like you need more to work your best.
• 18:16
  Baylee: There is also not one single food that is going to make or break your diet.
• 18:22
  Baylee: Just eliminating one food's not going to, I mean, yeah, it could help if you're addicted, or I don't, I don't wanna say addicted.
• 18:29
  Baylee: If you are in the habit of eating a chocolate chip cookie every night, then maybe that's something to evaluate.
• 18:37
  Baylee: Why, why are you eating a chocolate, chocolate chip cookie every night?
• 18:40
  Baylee: Is it because you're not eating enough during the day?
• 18:42
  Baylee: Is it because you're just in this habit?
• 18:44
  Baylee: Do you actually even want it or is it just kind of like a mindless thing you're doing?
• 18:48
  Baylee: There's always lots to unpack there.
• 18:51
  Brianna: Yeah, but I like, I like what you said, like one food or one food group isn't gonna make you fat.
• 18:55
  Brianna: Just like one workout isn't gonna make you thin, you know, one, it just, it's not an all or nothing thing.
• 19:02
  Brianna: Okay, let's see.
• 19:03
  Brianna: Number six, eat less to cut bloat.
• 19:06
  Brianna: So, I think this is a very common misconception because when we feel bloated, a lot of times we associate that with, I ate too much.
• 19:15
  Brianna: I feel really bloated, you know?
• 19:17
  Brianna: But the reality is that undereating and then especially Undereating mixed with overworking out can cause bloat.
• 19:25
  Brianna: Like that's very normal.
• 19:27
  Brianna: So a lot of times women are like, I'm really bloated all the time.
• 19:30
  Brianna: What's going on?
• 19:31
  Brianna: Like, how much are you eating?
• 19:33
  Brianna: Because eating too little is gonna cause you to be bloated.
• 19:36
  Baylee: And also checking in on what your fiber intake looks like, what your hydration looks like.
• 19:40
  Baylee: I feel like there's a lot of going around with all these GI testing where everyone feels like they need to get a GI test.
• 19:47
  Baylee: No, you need to get the foundations of your gut health down first.
• 19:51
  Baylee: And even something like stress that is going to affect your body so much.
• 19:54
  Baylee: And I know we hear it all the time and it's just one of those things like yeah, I need to manage my stress better, but it's not gonna happen.
• 20:01
  Baylee: No, it, it really does make a huge difference.
• 20:05
  Baylee: And even thinking about foods that you know are causing you to bloat your body just might not like that.
• 20:12
  Baylee: And that's something to take a mental note of, because every time you introduce that into your gut, your gut is gonna be like, why this again, like,
• 20:21
  Brianna: Yeah.
• 20:21
  Brianna: Why are you doing that?
• 20:22
  Baylee: be happy about it.
• 20:23
  Baylee: I hear this a lot with like lactose intolerance, where they're like, yeah, every time I drink milk, my stomach hurts, but I love milk.
• 20:32
  Baylee: I'm never going to get it- give it up.
• 20:33
  Baylee: It's so hard.
• 20:34
  Baylee: I'm like,
• 20:35
  Brianna: Hmm.
• 20:35
  Baylee: once you get to feel good again, like you, honestly, you don't know how bad you feel until you feel good again.
• 20:40
  Baylee: You probably will hear me say this multiple times in the next year if you're listening, but you really don't, and once you get to feel that good, like it doesn't even matter.
• 20:50
  Brianna: Mm.
• 20:51
  Baylee: I haven't had cheese since I was 18 years old.
• 20:53
  Baylee: I've almost not had cheese in like 10 years.
• 20:57
  Brianna: That's a long time.
• 20:58
  Baylee: yeah.
• 20:59
  Brianna: I can't.
• 20:59
  Brianna: Yeah, but that's a good point because sometimes people will have food sensitivities and I know I have someone in my life who was like obsessed with ice cream, but they're lactose intolerant and they're like, it's fine.
• 21:10
  Brianna: Like I just deal with it.
• 21:11
  Brianna: So they're eating ice cream all the time, like realistically that's just upsetting your stomach and making it angrier and you're cause constantly having that inflammation and that like bad response to foods.
• 21:22
  Brianna: You need to kind of give your digestive system a break.
• 21:24
  Brianna: So yeah, if you're having certain sensitivities and you're just continuing to eat those foods, that could be causing bloating, undereating, too much fiber, too quick, not being hydrated enough.
• 21:34
  Brianna: And like you said, I'm glad you said stress, cuz that's a huge one.
• 21:37
  Brianna: People do not know how much stress impacts them.
• 21:40
  Brianna: We have a whole, we have a whole episode on that.
• 21:42
  Brianna: But yeah, so.
• 21:44
  Brianna: If you were feeling bloated, I would encourage you not to eat less because that's probably not the issue.
• 21:51
  Baylee: If you're having issues.
• 21:52
  Baylee: I think it does help to kind of start a food diary and figure it out.
• 21:55
  Baylee: That was the first step I did figuring out my dairy allergy.
• 21:59
  Baylee: I kept a food diary for like two months and noticed a correlation and a lot of times.
• 22:05
  Baylee: I see many people, they're thinking it's dairy, but sometimes they'll eat dairy.
• 22:10
  Baylee: Nothing happens.
• 22:10
  Baylee: Sometimes they do and it doesn't.
• 22:12
  Baylee: So when you write it down, you're like, oh, well, every time I ate this at every single meal, I felt terrible afterwards.
• 22:19
  Baylee: And it could be like a bell pepper.
• 22:21
  Baylee: It can really be anything.
• 22:23
  Baylee: Something I started, I got like a new bone, bone broth powder.
• 22:28
  Baylee: Bone powder.
• 22:29
  Baylee: I don't, how do you say it?
• 22:30
  Baylee: Like a bone?
• 22:30
  Brianna: Like a
• 22:31
  Baylee: Bone powder
• 22:33
  Brianna: like a bone powder.
• 22:34
  Baylee: And so I was taking that and I was like, all of a sudden I felt nauseous every time I ate.
• 22:40
  Baylee: My stomach was just kind of a knot.
• 22:41
  Baylee: I was super bloated and I was like, this is the one thing that I've changed, everything else I've always had in my diet.
• 22:47
  Baylee: So I was like, okay, I'm gonna stop using this for two weeks.
• 22:50
  Baylee: And within three days I felt so much better.
• 22:53
  Baylee: And I haven't gone back to using it, but that's a good thing to always test out.
• 22:57
  Baylee: If you're not sure, cut it out for a few weeks, see what happens, and then try to reintroduce it and see if those symptoms come back.
• 23:04
  Brianna: So that's a good idea.
• 23:05
  Brianna: And this is like a little tangent on gut health, and we're gonna have somebody come in and talk to you guys about gut health.
• 23:10
  Brianna: That's like, that's
• 23:11
  Baylee: not an.
• 23:13
  Brianna: Because it is a whole other like expertise.
• 23:16
  Brianna: But what I do know is and I see this a lot with people, you know you have lactose intolerance, that's a thing that's established, that's not going away.
• 23:23
  Brianna: But for some people they'll have food sensitivities to like a bunch of things and that they're like, oh, okay, well I can never have these things cuz they cause food sensitivity.
• 23:31
  Brianna: But really they need to get down to the root issue because in the grand scheme of things, unless you have like an allergy, like a lactose intolerance, Those sensitivities shouldn't be happening.
• 23:41
  Brianna: And that's probably happening because you don't have the best gut health.
• 23:43
  Brianna: So once you fix your gut and heal your gut, usually those sensitivities go away.
• 23:48
  Brianna: But like I said, that was a tangent.
• 23:50
  Brianna: We're gonna have someone come in and talk to you guys cuz I love gut health.
• 23:53
  Brianna: It's so interesting.
• 23:54
  Brianna: But yeah, it takes experts cuz it, it's, it's so complicated, but it's also super interesting.
• 24:00
  Baylee: Yes.
• 24:00
  Baylee: I actually just ordered this book, the Bloated Belly Whisperer.
• 24:04
  Baylee: I haven't started it, but I mean there was some good reviews on it.
• 24:07
  Baylee: And it's wrote by a dietitian, so that's, it's fun to see.
• 24:12
  Baylee: So I'm gonna dive into this and then hopefully I'll have it read by the time we have our gut health expert come in and I'll have some,
• 24:19
  Brianna: keep us posted cuz I'm like, it's so fascinating to me.
• 24:22
  Baylee: yes.
• 24:23
  Brianna: Okay, the next one, 1200 calories for weight loss.
• 24:27
  Brianna: What do you think about this one?
• 24:28
  Baylee: Again, it's another blanket statement, I mean, There are very few adults that I would recommend 1200 calories for
• 24:38
  Brianna: Yeah.
• 24:39
  Baylee: Like you need more than this.
• 24:41
  Baylee: And when we are just recommending 1200 calories for everyone, we don't know how tall they are.
• 24:46
  Baylee: We don't know.
• 24:47
  Baylee: What they do on a daily basis.
• 24:50
  Baylee: We don't know their genetics, we don't know their workouts, we don't know so many things.
• 24:57
  Baylee: So to just give this calorie recommendation, even if you are using an equation, the equations, they're estimations, number one and number two, they're going to be more helpful in like a clinical setting.
• 25:07
  Brianna: Yes.
• 25:08
  Baylee: And I just think 1200 is so low for so many women, if I, I haven't counted my calories in a very long time.
• 25:18
  Baylee: If I had a guess though, I would probably guess I'm around 1800 1900 at least
• 25:24
  Brianna: I would say that, yeah, I would say the majority of women are 17 plus, And yeah, like you're saying, this is like a clinical setting thing.
• 25:31
  Brianna: I'm gonna be honest, the only people that I see, like, Ooh, 1200 calories are about their needs are like elderly women.
• 25:38
  Baylee: Petite.
• 25:39
  Brianna: That are very petite and who aren't in any sort of disease state, you know, they're there because they're sick.
• 25:45
  Brianna: You know what I mean?
• 25:46
  Brianna: Like, it's not, I don't know.
• 25:48
  Brianna: I rarely ever see that low.
• 25:50
  Brianna: And for the majority of people, that's not even the minimum that you need for your body to work.
• 25:54
  Brianna: So if you were to like lay in bed all day long doing nothing, you need more than that.
• 25:59
  Brianna: So can you imagine like how your body is feeling when you're running around, working out, chasing kids, going to work, being stressed, I don't know, moving in the slightest, you know, ju it's just not enough and you're not thriving.
• 26:12
  Brianna: That is for sure.
• 26:13
  Brianna: And I think it came from, you know, MyFitness Pal or all the other apps that are like, put in what you need, and then they're like, oh.
• 26:19
  Brianna: Or do you wanna do weight loss?
• 26:20
  Brianna: And it instantly, it just like subtracts, you know, 500 plus and it's like this is your calories.
• 26:25
  Brianna: And it's like, wow.
• 26:26
  Brianna: Why is it that everybody is around 1200 calories?
• 26:29
  Brianna: Like it's so ridiculous.
• 26:30
  Brianna: It's not a correct way to do it.
• 26:31
  Brianna: You can't just take, okay, how much is my resting metabolic rate and then minus 500 and I'm gonna magically lose weight.
• 26:38
  Brianna: if that was the answer, no woman would be looking how to lose weight.
• 26:41
  Baylee: Maybe for you guys.
• 26:43
  Baylee: I say this with so much hesitation.
• 26:45
  Baylee: Maybe I will track my calories one day.
• 26:49
  Baylee: Oh, I really don't want to but prove a point.
• 26:52
  Baylee: I don't know.
• 26:52
  Baylee: Prove a point to everyone that you can eat more than 1200 calories.
• 26:56
  Baylee: I, I shock so many people by how much food I eat and I am a petite person.
• 27:02
  Baylee: I am about five three on a good day, and.
• 27:07
  Brianna: Yeah.
• 27:09
  Baylee: Like, even when I was younger, all my life I have been under the 10th percentile for height and weight.
• 27:15
  Baylee: I've always been a petite person.
• 27:18
  Baylee: People are blown away by how much I eat.
• 27:22
  Baylee: I'm like, it's
• 27:23
  Brianna: And look at you.
• 27:24
  Brianna: You're not like just gaining weight at an exponential amount, like, you know what I mean?
• 27:29
  Brianna: Like,
• 27:30
  Baylee: I feel great, and like I said, there's a lot of components that go into it.
• 27:34
  Baylee: It's not like I'm sitting here eating Oreos every single meal.
• 27:38
  Baylee: There's a lot of mindset shifts I had to make with it, and at the beginning like, yeah, I did feel bad when people would make comments about, oh my gosh, you actually ate all that.
• 27:46
  Baylee: I'm like, should I not have.
• 27:48
  Brianna: Should I not have?
• 27:49
  Brianna: But yeah, like, you know, what makes you feel good?
• 27:52
  Brianna: And I think that's one of my most favorite wins I hear clients is like, I've never ate this much and I'm still losing weight.
• 28:01
  Brianna: And not only that, I feel really good.
• 28:03
  Brianna: Like I have energy.
• 28:04
  Brianna: I have patience to be with my kids.
• 28:06
  Brianna: I can go the whole day without needing a nap.
• 28:08
  Brianna: I feel strong during my workouts.
• 28:10
  Brianna: I'm like, oh yeah, that's what being fueled does for you.
• 28:13
  Baylee: It makes such a difference when you're not just surviving, you get to thrive.
• 28:19
  Baylee: It's kind of like trying to do all your things in life on three quarters of a tank instead of a full tank.
• 28:27
  Baylee: Like it's not gonna work out as well.
• 28:29
  Baylee: You're going to get burnt out.
• 28:30
  Baylee: You're gonna run outta gas quick.
• 28:32
  Baylee: And kind of with this myth, I wanted to bring up calorie and macro tracking because this is something I think people are blown away when they realize that we don't really calorie or macro track
• 28:42
  Brianna: Mm-hmm.
• 28:43
  Baylee: and thinking that like, you have to do this if you want to lose weight.
• 28:46
  Baylee: That is not the case.
• 28:48
  Baylee: Our bodies are so smart.
• 28:50
  Baylee: We've talked about this in previous episodes, but just in summary, our calories, not our, not our calories are smart.
• 28:55
  Baylee: Our bodies are smart.
• 28:57
  Baylee: And you do not have to plug everything in.
• 29:01
  Baylee: You don't, and when we do this, it, it really does create a huge disconnect with your body because instead of just fueling based on your hunger levels or based on maybe your workouts or based on, I don't know, based on how you're feeling or basing it off of, how can I make this food fit into my number allowance for the day?
• 29:26
  Brianna: Well, and it really disconnects, I don't know, just how you think about food too.
• 29:30
  Brianna: Like suddenly it's not, Hey, this is what this does in my body.
• 29:33
  Brianna: It's like, oh my gosh, this is how many calories this has.
• 29:36
  Brianna: This is how much fat it has.
• 29:38
  Brianna: Like this is a bad food.
• 29:39
  Brianna: I shouldn't eat it.
• 29:40
  Brianna: This is every once in a while, food.
• 29:41
  Brianna: And it makes this weird disconnect between food.
• 29:44
  Brianna: And your brain, and suddenly you are labeling foods as bad and good, and you see numbers instead of what the food is.
• 29:52
  Brianna: You know, like I had a client one
• 29:53
  Baylee: Vitamins and minerals.
• 29:54
  Brianna: yeah.
• 29:55
  Brianna: She was like, Ooh, when I see an avocado, I don't see an avocado.
• 29:58
  Brianna: Like I see fat.
• 29:59
  Brianna: Like I see numbers going straight up.
• 30:01
  Brianna: Like she knew exactly how much a whole avocado was in terms of calories and fat.
• 30:06
  Brianna: Straight off.
• 30:06
  Brianna: Like, she's like, this is just how I label foods.
• 30:08
  Brianna: Like they're numbers to me.
• 30:09
  Brianna: I'm like, that's.
• 30:11
  Baylee: It breaks my heart.
• 30:12
  Brianna: Yeah, breaks are hard too.
• 30:13
  Brianna: Like this is not how we should be eating.
• 30:15
  Brianna: This is not how your relationship with food should be.
• 30:17
  Brianna: And I, that's the main reason I hate that because we're not little calculators.
• 30:23
  Brianna: You know?
• 30:23
  Brianna: We're not a math equation, we're a biology project, you know what I mean?
• 30:26
  Brianna: Like, you have different needs every day.
• 30:28
  Brianna: And so when you're able just to tune in to like how food makes you feel and what you need, that's so much better than just, I need to plug it into my phone to see how many calories I've eaten today and see if I'm allowed to eat this for dinner.
• 30:40
  Baylee: Yeah, you honestly just read my mind because I was also thinking about avocados and I'm pretty sure do not quote me on this, but I'm pretty sure they're like a yellow cautious food on Weight Watchers.
• 30:50
  Brianna: Mm-hmm.
• 30:51
  Baylee: So then people are like, oh, I need to be cautious.
• 30:53
  Baylee: Which, yeah, if you ate like sometimes, yeah, you might need a full avocado.
• 30:58
  Baylee: I usually do like half.
• 30:59
  Baylee: But if you had like one or two avocados and a meal, like yeah, that, that's gonna add up quickly.
• 31:05
  Baylee: But they are great to include.
• 31:06
  Baylee: They have so many amazing nutrients.
• 31:08
  Baylee: They're great for decreasing inflammation.
• 31:11
  Baylee: They're great for getting in fiber.
• 31:14
  Brianna: Yeah, they're great Fiber.
• 31:16
  Baylee: they're another one of my foods that I'm obsessed with.
• 31:20
  Baylee: Avocados and
• 31:21
  Brianna: And chia
• 31:21
  Baylee: seeds, they're also something you can use them for everything.
• 31:25
  Baylee: I made an avocado fudge, and it was actually good.
• 31:28
  Baylee: My boyfriend's friend tried it and he's like, this actually isn't terrible.
• 31:32
  Baylee: I was like, thank you.
• 31:33
  Brianna: I like to add'em to smoothies.
• 31:34
  Brianna: It makes'em creamy.
• 31:36
  Brianna: It's the strangest thing, but yeah, there's fiber in them.
• 31:39
  Brianna: There's good fats in them.
• 31:41
  Brianna: There's potassium in them.
• 31:42
  Brianna: Like there's so many things in them.
• 31:45
  Baylee: And peanut butter too.
• 31:46
  Baylee: Peanut butter, I think is one of those foods that people shy away from.
• 31:49
  Baylee: I used to shy away from it because it was a fat.
• 31:52
  Baylee: And everyone's like, well, you gotta watch our fat intake.
• 31:56
  Baylee: And peanut butter is also great, and I love to include it weekly now because you can add it to so much.
• 32:01
  Baylee: And again, it's going to have fat in it, but it, we need fat.
• 32:05
  Baylee: We don't need an entire jar of peanut butter.
• 32:07
  Baylee: But one or two tablespoons with your meal is fantastic.
• 32:10
  Baylee: And that's also going add protein
• 32:12
  Brianna: So it's like when you start thinking about instead of like what color they are or what number they are or whatever, and you think about, Hmm, what's all in this food?
• 32:20
  Brianna: What does this do for me?
• 32:21
  Brianna: If I add this to my meal, what is that doing for me?
• 32:23
  Brianna: Is that, you know, is it giving me some fiber?
• 32:25
  Brianna: Is it giving me some fat?
• 32:26
  Brianna: And like when you think about it that way, it just creates this food freedom where you're no longer like, My whole plate is full of yellow foods, or my whole plate is full of this many calories.
• 32:35
  Brianna: It's like my plate is full of these nutrients and this is what's gonna keep me full.
• 32:39
  Brianna: This is what's gonna make me feel good, you know, going into my afternoon, like,
• 32:43
  Baylee: And just to clarify, when we say food as color, like red, yellow, green, kind of how,
• 32:48
  Brianna: Yeah.
• 32:48
  Brianna: Like the weight watchers
• 32:50
  Baylee: We want you to have color on your
• 32:52
  Brianna: Yes.
• 32:52
  Brianna: Yeah.
• 32:53
  Brianna: Eat color.
• 32:54
  Brianna: Eat color, but not
• 32:55
  Baylee: Actual color
• 32:56
  Brianna: Don't be scared.
• 32:57
  Brianna: Yeah.
• 32:57
  Brianna: Yeah.
• 32:58
  Brianna: That's a good, yeah, that's a good thing to correct.
• 33:00
  Brianna: Okay.
• 33:01
  Brianna: The next one is, fasted workouts are the only way to burn fat.
• 33:05
  Baylee: They're the only way to make you feel terrible after a workout.
• 33:09
  Brianna: Yeah.
• 33:09
  Brianna: They're the only way to make you not stick with a workout regimen.
• 33:14
  Baylee: That's my counter statement.
• 33:16
  Brianna: This answer.
• 33:17
  Brianna: I'm not gonna go down the rabbit trail of like, oh, fasted walks and what that could do.
• 33:20
  Brianna: Like I'm talking mostly like fasted workouts.
• 33:24
  Baylee: Picking up the weights.
• 33:25
  Brianna: yeah, do not strength train or do hit or anything like that.
• 33:29
  Baylee: There are, I will say there are some people, this may work for very few,
• 33:35
  Brianna: Very few.
• 33:35
  Baylee: but also if you're saying, I've done this for years, it works for me.
• 33:39
  Baylee: I don't feel too bad.
• 33:40
  Baylee: I want you to kind of question them because is it actually working?
• 33:45
  Baylee: Are you getting results that you want?
• 33:47
  Baylee: And if you tried a little pre-workout snack, your workout can probably be so much better
• 33:53
  Brianna: There's, yeah, there's actually a Metabolism makeover client.
• 33:58
  Brianna: That was her win this week.
• 34:00
  Brianna: She was like, I have done faster workouts for years.
• 34:03
  Brianna: This has my, been my thing for like 15 years.
• 34:05
  Brianna: No joke.
• 34:06
  Brianna: And she's like, I tried the whole little snack before a workout this week.
• 34:09
  Brianna: And she's like, by the end of the week I actually went up and wait.
• 34:11
  Brianna: And she's like, I haven't gone up and wait in so long.
• 34:13
  Brianna: Like actually like, like physically waist at you?
• 34:16
  Brianna: Like Yeah.
• 34:16
  Brianna: She was like, I was able to up my weight during my workouts and I haven't done that in so long.
• 34:21
  Brianna: And she was like, and it's just a little pre-workout snack.
• 34:23
  Baylee: And I think there's hesitation there because it's like, oh my gosh, we're adding more food and I'm trying to lose weight.
• 34:28
  Baylee: And yes, it seems scary, but I want you to try it.
• 34:32
  Baylee: There's nothing bad going to happen there.
• 34:34
  Baylee: And I've seen it time and time again where people are just doing these fast workouts and like they really work for me.
• 34:39
  Baylee: They're great.
• 34:40
  Baylee: If I eat, I'm gonna throw up.
• 34:41
  Baylee: You don't have to eat a whole meal.
• 34:43
  Baylee: We're talking like a half a banana, a handful of dried fruit.
• 34:47
  Baylee: I've done like pretzels before.
• 34:49
  Brianna: sort of like naked carb, that's instantly gonna fuel your workout.
• 34:53
  Baylee: Mm-hmm.
• 34:54
  Brianna: It's gonna be used as energy.
• 34:56
  Baylee: Yeah.
• 34:56
  Brianna: Just try it.
• 34:57
  Brianna: Yeah.
• 34:57
  Brianna: Because if you are one of those people that's like, oh, I love it.
• 35:00
  Brianna: This is just what I do, I'm questioning is this what your body likes or has you adapted in your running off cortisol for your workouts?
• 35:09
  Brianna: Probably cortisol.
• 35:10
  Brianna: Not the best.
• 35:11
  Brianna: I don't know.
• 35:11
  Brianna: It's just like, just try it because,
• 35:13
  Baylee: Just try it.
• 35:15
  Baylee: I've seen so many good results from people who just give it a chance.
• 35:20
  Baylee: They are lifting heavier, which means you're going to build more muscle, and that does not mean you're going to look like a man if you're working out as a woman and muscle the people.
• 35:31
  Brianna: No, you're good.
• 35:32
  Brianna: Yeah.
• 35:32
  Baylee: think there's, this is kind of going down a rabbit hole, but just a quick little statement there.
• 35:38
  Baylee: As a woman, you are not going to get like super bulky from working out.
• 35:41
  Brianna: No.
• 35:42
  Baylee: When we see this, it's a lot of times we see it on, again, social media with like body builders.
• 35:49
  Baylee: Most of us here are not body builders.
• 35:51
  Baylee: They're also usually taking a lot of supplements.
• 35:54
  Baylee: You're just, you're not going to,
• 35:56
  Brianna: No, women's hormones are not, you're not built to bulk up like a man would.
• 36:01
  Brianna: But, and you know, on another note, you are working out hard.
• 36:05
  Brianna: You wanna get the most out of your workouts.
• 36:07
  Brianna: You don't wanna be waking up, working out and doing all that and only getting like 60, 70% of the benefits.
• 36:13
  Brianna: So you want a hundred percent of the benefits, and that comes with fueling properly before.
• 36:17
  Brianna: And after.
• 36:17
  Baylee: Yes, and again, we'll have another episode on workouts.
• 36:21
  Brianna: Oh yeah.
• 36:21
  Brianna: I'm excited for that one.
• 36:23
  Brianna: Okay, next one.
• 36:24
  Brianna: Fruit is too high in sugar.
• 36:26
  Baylee: Absolutely not.
• 36:27
  Baylee: I I saw a reel the other day that was telling people not to eat blueberries.
• 36:33
  Baylee: Eat your
• 36:34
  Brianna: they're so good for you.
• 36:36
  Baylee: Yes, yes.
• 36:38
  Baylee: They are higher than carbs than a piece of broccoli.
• 36:41
  Baylee: A hundred percent.
• 36:41
  Baylee: There is no doubt about that.
• 36:44
  Baylee: That's not a bad thing.
• 36:45
  Baylee: I mean, it's completely fine and it's not like you're eating a jelly bean and it's equal to a blueberry.
• 36:53
  Baylee: Blueberry is also going to come with, again, vitamins and minerals and fiber.
• 36:58
  Brianna: Yeah, fiber.
• 36:58
  Brianna: Your blueberries have such good fiber.
• 37:00
  Brianna: They have antioxidants, they have all kinds of nutrients that your body needs.
• 37:05
  Brianna: Fruit is not bad.
• 37:06
  Brianna: People are so scared of like sugar.
• 37:09
  Brianna: But that's how your body runs.
• 37:11
  Brianna: So, no, I'm not saying like, go eat a spoonful of sugar for breakfast.
• 37:14
  Brianna: Like, ooh, you know, but like having some blueberries is not the same as a spoonful of sugar.
• 37:19
  Baylee: A blueberry is not the same as a jelly bean.
• 37:21
  Brianna: No, I see.
• 37:22
  Brianna: I see stuff like that all the time too, where it's like this, the same as this.
• 37:25
  Brianna: I'm like, is it,
• 37:26
  Baylee: Not really.
• 37:27
  Brianna: it like, no.
• 37:30
  Brianna: So do not be scared of fruit, especially, and I'm gonna go on a small tangent.
• 37:34
  Brianna: I know we need to wrap it up, but.
• 37:37
  Brianna: If you are someone who's like, I don't eat fruit because it's too high in sugar, but then you like have paid a couple hundred dollars to do like juice cleanses, that doesn't make any sense.
• 37:46
  Brianna: And I see that all the time.
• 37:47
  Baylee: oh, I hate juice cleanses.
• 37:49
  Brianna: Yeah, don't, don't
• 37:51
  Baylee: It's an
• 37:52
  Brianna: No.
• 37:52
  Brianna: They're expensive.
• 37:53
  Brianna: Yes.
• 37:54
  Brianna: Okay.
• 37:54
  Brianna: 10.
• 37:55
  Brianna: Gluten and dairy is bad for everyone.
• 37:58
  Baylee: Nope.
• 37:59
  Baylee: If it is bothering you, then yeah, avoid it.
• 38:03
  Baylee: But many people can tolerate dairy and gluten just fine.
• 38:07
  Baylee: And this is something too, I hear so many people they go gluten free and they're like, I feel so much better.
• 38:13
  Baylee: It's because the gluten was causing all this inflammation when that may not necessarily be the case.
• 38:19
  Baylee: When we are like eliminating gluten, a lot of times, like you were saying at the beginning, it's going to be eliminating a lot of highly processed foods.
• 38:27
  Baylee: It's going to be eliminating lots of the sweet treats with all the additional added sugars to them.
• 38:33
  Baylee: That's why most people are feeling good if you have a true like gluten intolerance.
• 38:39
  Baylee: Then, yeah, you probably do feel better, but not everyone has to do it.
• 38:42
  Baylee: I'm dairy free because I have a dairy allergy.
• 38:45
  Baylee: That does not mean.
• 38:46
  Baylee: I recommend every single person that I work with to eliminate dairy.
• 38:50
  Brianna: Yeah.
• 38:50
  Brianna: So just quick to the point, gluten is not the devil
• 38:54
  Baylee: that's a wrap up for number 10.
• 38:56
  Baylee: Look, dairy are fine if you can tolerate it, the end.
• 38:59
  Brianna: Yeah.
• 39:00
  Baylee: Number 11.
• 39:02
  Brianna: Yeah.
• 39:02
  Brianna: Do 11.
• 39:03
  Baylee: Skipping breakfast helps with weight loss.
• 39:06
  Baylee: So my counter statement to this skipping breakfast helps make me a mean person
• 39:14
  Brianna: Yeah.
• 39:14
  Brianna: Skipping breakfast makes me hangry at 10 o'clock at night in my pantry.
• 39:19
  Brianna: Thinking, I have no willpower.
• 39:21
  Brianna: I literally wanna change my name to like the Breakfast Loving Rd, or like the Cottage Cheese Loving Rd because I love breakfast and I'm, you know, is it the most important in the middle of the day?
• 39:31
  Brianna: I don't know.
• 39:31
  Brianna: But I like to say it is because it sets you up for the day.
• 39:35
  Brianna: It's the first thing you're eating, it's gonna have an impact on your blood sugar.
• 39:39
  Brianna: And then it's just setting you up for the rest of the day.
• 39:41
  Brianna: Like, I can't tell you how many clients are like, Hey, wow, I prioritize breakfast all this week.
• 39:46
  Brianna: And guess what?
• 39:47
  Baylee: I'm not starving
• 39:48
  Brianna: I'm not starving.
• 39:50
  Brianna: Hey, guess what?
• 39:51
  Brianna: My issue wasn't, I didn't have willpower.
• 39:52
  Brianna: My issue was I was hungry.
• 39:55
  Baylee: yes.
• 39:55
  Brianna: do not skip breakfast, especially if you were a female, which I'm sure most of you are listening to this.
• 40:00
  Brianna: It is terrible for your hormones.
• 40:01
  Brianna: That whole long-term fasting for women where they're doing 14, 16 hour fast, it doesn't work for you.
• 40:07
  Brianna: And if you're ever wondering like, oh, should I start intermitent fasting?
• 40:11
  Brianna: Answer this question, do I eat breakfast?
• 40:13
  Brianna: Because if you have not been eating breakfast, you have been intermittent fasting and it's not working for you, so no, you don't need to do it.
• 40:18
  Baylee: Yep.
• 40:19
  Baylee: And if intermittent fasting did work in the past for you, it didn't work because now you're trying to do it again, so therefore it was not.
• 40:26
  Brianna: Yeah.
• 40:26
  Brianna: So no, it doesn't.
• 40:28
  Brianna: Eat breakfast.
• 40:29
  Brianna: Eat breakfast.
• 40:30
  Brianna: Start with breakfast.
• 40:31
  Brianna: Breakfast.
• 40:31
  Brianna: Yes, I'm gonna do it.
• 40:33
  Brianna: Breakfast, living room.
• 40:34
  Baylee: In my opinion, breakfast is the most important meal of the day.
• 40:37
  Baylee: It's also my most favorite, actually, I really like brunch.
• 40:40
  Baylee: Brunch is my favorite time of day.
• 40:43
  Baylee: If you wanna pick me happy, take me to brunch instead of dinner.
• 40:46
  Brianna: Ooh, that's a good point.
• 40:48
  Brianna: I love all, I love the sunshine, I love all of it.
• 40:50
  Brianna: I love brunch.
• 40:52
  Brianna: Okay, next one.
• 40:53
  Brianna: Eat small meals every two hours to keep your metabolism revved up.
• 40:58
  Baylee: False.
• 40:58
  Brianna: false this came from like a bodybuilder.
• 41:00
  Brianna: I know it did.
• 41:01
  Brianna: I know it did.
• 41:03
  Brianna: No, that's not true.
• 41:05
  Brianna: Your meals should be big enough to sustain you for three to four hours, period.
• 41:10
  Brianna: You don't need, yeah,
• 41:11
  Baylee: that range is pretty good for everyone.
• 41:14
  Baylee: I think when we get up to like the six hour mark, it's becomes a little too long, so I think.
• 41:20
  Baylee: Around that four hours is usually a good time for many people.
• 41:23
  Baylee: And I also used to eat every two hours because that's when I was hungry.
• 41:27
  Baylee: So it's honestly really hard to schedule out your day when you're like, I know I'm gonna be hungry in another hour.
• 41:33
  Baylee: So there's that.
• 41:35
  Baylee: Like you can't even go to dinner in a movie and make it through a movie without being hungry.
• 41:39
  Baylee: That's
• 41:40
  Brianna: Yeah, Yeah, that's weird.
• 41:41
  Brianna: That means you probably weren't eating enough at your meal before, or what you were eating wasn't in the right ratios.
• 41:47
  Brianna: You know, you're probably, you know, lacking some protein, you're probably lacking fiber of that whole thing.
• 41:52
  Brianna: Yeah, three to four hours is a good span.
• 41:54
  Brianna: Like Bailey said, when you start getting to the five and six, then I'm questioning like, are you undereating?
• 42:00
  Brianna: Just realistically, because most people are like, doing stuff throughout their day, like it's normal to feel hungry, but you have that two hours thing where people are like carrying around containers and like eating small meals every two hours.
• 42:09
  Brianna: Like that is so I'm, it's from the body building world and let's be realistic.
• 42:14
  Brianna: Like are we all trying to be bodybuilders?
• 42:16
  Baylee: I'm not.
• 42:17
  Brianna: I don't know, when we started listening to bodybuilders and there's a time in place for that and okay, that's totally fine.
• 42:22
  Brianna: Like I'm not being like, oh, no one should be a bodybuilder.
• 42:24
  Brianna: Like be a bodybuilder.
• 42:25
  Brianna: That's, you know, awesome.
• 42:26
  Brianna: But, We somehow create like this weird thing and it, I think it started on Instagram where it's like now all these women who have no business eating like a male bodybuilder or wanting to look like a male body bodybuilder are following diet and workout advice from male bodybuilders.
• 42:43
  Brianna: We don't need to be doing that.
• 42:44
  Baylee: Exactly.
• 42:45
  Baylee: And the reason why I used to eat two hours every day is because I was not eating enough at my meals.
• 42:49
  Baylee: My breakfast then was an egg sandwich, so it was two eggs, two slices of bread, and like some mayo on the bread.
• 42:56
  Baylee: Yes.
• 42:57
  Baylee: I put mayonnaise on my egg sandwich.
• 42:58
  Baylee: It's weird.
• 42:59
  Baylee: I know.
• 42:59
  Baylee: But it tastes really good.
• 43:00
  Brianna: Yeah, I love that.
• 43:01
  Baylee: Yes.
• 43:02
  Baylee: But that was my meal and it was not enough for me, so it was really, it was low in protein, the main thing.
• 43:09
  Baylee: And I was not getting enough fiber.
• 43:10
  Baylee: That's why I was hungry and I knew exactly why.
• 43:13
  Baylee: So yeah, you don't have to eat all day long to keep your metabolism revved.
• 43:17
  Baylee: That's actually gonna be, this is my counter statement for this one.
• 43:20
  Baylee: Eating small meals every two hours, keeps your blood sugar revved up.
• 43:26
  Brianna: Yes, and it's very hard to lose weight when we're constantly having floods of insulin.
• 43:32
  Baylee: Mm-hmm.
• 43:33
  Baylee: Okay.
• 43:34
  Brianna: Love that counter.
• 43:35
  Brianna: And then lastly, healthy food is expensive.
• 43:38
  Brianna: So I do wanna say like if you're obsessed with eating, like organic or you know, like just fruit, like fresh fruits and vegetables.
• 43:44
  Brianna: Yes.
• 43:44
  Brianna: Like they are more expensive.
• 43:46
  Brianna: Unfortunately, that's how it is.
• 43:48
  Brianna: But you can find alternatives.
• 43:49
  Brianna: Like I am always trying to tell people Frozen is an amazing alternative.
• 43:53
  Brianna: It doesn't go bad, it's just as good sometimes.
• 43:56
  Brianna: Usually it has a little bit more nutrients in it just because they're freezing those foods much more quickly after picking them.
• 44:02
  Brianna: Instead of waiting for the produce, produce to get to the grocery store.
• 44:05
  Brianna: So frozen foods can be a good option.
• 44:07
  Brianna: Even canned foods can be like a good option.
• 44:09
  Brianna: You don't have to be eating a hundred percent organic, you know, fresh all the time.
• 44:14
  Brianna: Farmer's market or you're not healthy.
• 44:16
  Brianna: That is such a common misconception right now.
• 44:18
  Brianna: I feel like with the health, like holistic health craze, it's like, it kind of makes people feel like if you aren't spending$1,100 on groceries every single week, they're like, you're not healthy.
• 44:27
  Baylee: So yes, healthy food, like Brianna was saying, it can get expensive depending on what you're doing, but I think it, it goes back to your intentions behind everything.
• 44:37
  Baylee: I actually had a client of mine, she was talking about this, she was saying how kind of hesitant on doing different things because it was just expensive.
• 44:45
  Baylee: She has a family to support, she has a family to feed three kids, and she made a plan out for her meals, planned her own meals out.
• 44:53
  Baylee: And then went to her grocery shopping and did her grocery shopping, and she had this plan.
• 44:57
  Baylee: She followed to it.
• 44:58
  Baylee: She even had to buy socks and underwear for her kids and spent less that week on any other week.
• 45:04
  Brianna: Yeah.
• 45:05
  Baylee: a lot of times we're decreasing a lot of those snacky foods that aren't actually even keeping us full and
• 45:11
  Brianna: Yeah, Yeah, that's a good point.
• 45:14
  Brianna: And even just going in with a plan too, you know, and keeping it simple, like you don't have to be making these elaborate meals.
• 45:20
  Brianna: You can just go in with a plan and maybe we should have an episode on that, like how to put together like a plan for the week of like simple, healthy meals on a budget type thing, because.
• 45:29
  Brianna: I feel like most people are like, I just can't afford it, so I can't do it.
• 45:33
  Brianna: And I mean, obviously like income is a real thing.
• 45:36
  Brianna: Like there are people struggling, but I just don't want people to get caught up with the misconception that unless they are eating just like the, you know, holistic health influencers on TikTok, that they're not healthy.
• 45:49
  Baylee: And I've totally been there.
• 45:50
  Baylee: I understand the budgeting aspect and everything I buy is not perfect or anything like that.
• 45:56
  Baylee: I buy what works for me.
• 45:58
  Baylee: The things that I eat daily, I really make sure they're high quality, that type of thing.
• 46:03
  Baylee: I've also was interning.
• 46:05
  Baylee: I did not have a full-time job.
• 46:07
  Baylee: For, I mean, I was hardly working for two years.
• 46:10
  Baylee: I had to have a budget, but I also wanted to make sure I didn't feel crappy because I needed to focus for my internship.
• 46:17
  Baylee: I had lives to save.
• 46:18
  Baylee: I had tube feeds to calculate.
• 46:20
  Brianna: We had lives just save the hospital needs me.
• 46:25
  Brianna: It's true though, because nobody else knows what's going
• 46:28
  Baylee: yeah, I am very good at budgeting and I'm really good at throwing meals together, but that people think are weird, but they work.
• 46:35
  Brianna: They work, they get the job done.
• 46:37
  Brianna: I love
• 46:38
  Baylee: I don't think they taste that bad.
• 46:39
  Baylee: They might just not look pretty.
• 46:41
  Brianna: Yeah, and that's totally fine.
• 46:42
  Brianna: Yeah, my, my meals aren't going on a food blog like anytime soon.
• 46:46
  Baylee: And that's why I honestly don't post a lot of my meals on Instagram is because I'll put it together and I'm a big one pot person because I don't like to do dishes.
• 46:55
  Baylee: So then it just looks like mush and it tastes really good.
• 46:58
  Baylee: But it looks like
• 46:59
  Brianna: Yeah.
• 47:00
  Brianna: My presentation on meals is not great.
• 47:03
  Baylee: I'll take pictures when I go to restaurants.
• 47:05
  Brianna: Me too.
• 47:05
  Brianna: I was gonna say, that's usually when I do it um, all right guys, so that's our, 13 myths that we kind of debunked.
• 47:12
  Brianna: So let us know if you've heard of any others.
• 47:15
  Brianna: Like we said in the beginning, there's a ton of others, but if there's any others you guys wanna know or you want a specific episode on, be sure to leave a comment and let us know.
• 47:22
  Baylee: Yes.
• 47:23
  Baylee: And yeah, I hope you really like this episode.
• 47:25
  Baylee: If you want to hear more about something specific or if you have a question about anything we talked about.
• 47:30
  Baylee: Yeah, messages on Instagram.
• 47:33
  Baylee: Let us know after you listen the episode, make sure you leave a rating and review.
• 47:38
  Baylee: Let us know how you liked it and what your favorite part of the episode was.
• 47:42
  Brianna: Yes, we'd love to hear it.
• 47:43
  Baylee: Even if you have any drink recommendations of something you want us to try, let us know.
• 47:48
  Baylee: I'm not very hip in the drink world just because I drink a lot of water and I don't need to buy other things.
• 47:53
  Brianna: Me too.
• 47:53
  Brianna: Like I guys, most of the time I have to buy drinks for our episodes cuz I'm a, like, I'm a, I'm a water person.
• 47:59
  Brianna: I don't know.
• 48:00
  Baylee: I just, I've never thought of that was into my budgeting thing in college because I was like, I don't wanna waste money on anything else.
• 48:05
  Baylee: So, oh, I do get almond milk, but that's for my smoothies.
• 48:08
  Baylee: I don't like to just
• 48:08
  Brianna: Yeah.
• 48:09
  Brianna: I'm not gonna off.
• 48:11
  Brianna: I get it.
• 48:12
  Brianna: Same.
• 48:12
  Baylee: All right.
• 48:13
  Baylee: Have a great week everyone, and we will quote unquote, see you next week.
• 48:20
  Brianna: Bye.
• 48:21
  Baylee: Hi.