Hi lovely, before we get into todays nutrition topic I just want to quickly share that I'm reading the most helpful book at the moment by Robin Sharma - The Wealth Money Can't Buy. I've just finished the chapter about Growth (one of the 8 forms of wealth). These are just a few of the impactful words I have highlighted. 

 

“Success occurs in the privacy of the soul” 

 

 

 

 

 

Which one of these resonates with you the most? Perhaps add it on the top page of your journal this week. 

 

 

The other day on Instagram a reel came up with the headline - 

The Problem With Oat Meal. As a coach who witnesses first hand the mental health challenges that come with food fears, these kinds of headlines spike  frustration in me. “For gods sake, ANOTHER food to defend!”. 

 

Today I want to share with you some of the key filtering questions you can use when you see headlines like this, to hopefully reduce the risk of you eliminating something that can provide nourishment for you. 

 

 

I clicked on this post, and there was a Medical Doctor explaining the way that glyphosate, a chemical sprayed on most crops, including oats, damages our gut microbiome. 

 

Right. So this isn't really about oats. This is about glyphosate. Why didn't the post say that at the beginning? The reason why is because the headline is more catchy. “Problem with Oats” will get your attention because most people would assume (and rightly so) that oats are not a problem. Whereas “toxic chemicals are bad for your health” is more likely to get swiped through because we don't find that as shocking. 

 

Another thing to watch out for is headlines like - “I stopped eating meat and felt so much healthier”. Was it the meat, or did they take out McDonalds big macs and sausage roles and replace it with more color vegetables? So was it the removal of meat, or the increase in vegetables and less processed food that produced the positive out come? You need more information.

 

 

On another day I was listening to a podcast interview with Dr Mindy Pelz, who advocates for women to use fasting as a tool for things like blood sugar balance, autophagy (new cell production), reducing inflammation, weight loss and so on. She wanted to find a tool that was easy. Do this one thing, you don't have to eat less or much differently, and you'll get some positive change. 

 

It was a 2 hour long podcast and I listened to the whole thing. Interestingly, after talking about all the benefits of fasting, she also went on to explain that it's not a tool to use everyday, that you can stop ovulating if you don't time it with your monthly cycle and that it wasn't a good idea for disordered eating or eating disorders. 

 

She also didn't mention the issues with increased cortisol and how it wouldn't be appropriate if a woman needing to do strength training. (It could be in her books, but just wasn't mentioned in the podcast). 

 

Nothing is ever black and white with nutrition. 

 

Always think about the flow on effects, and consider the NET impact of the recommendation and whether that is going to help with YOUR overall goal. 

 

 

Benefit: Yay I'm getting autophagy! Yay I've boosted my growth hormone for my muscle!

Cost: Damn, I've also spiked my cortisol which is not good for my muscle, and I haven't been able to get enough protein around my training.

 

Benefit: Yay I feel more in control around food before mid day! 

Cost: Damn I feel out of control around food after mid day

 

Benefit: Yay I've lost 2kg this week!

Cost: Damn I've gained those 2kg back over the weekend. 

 

(People don't like to share the cost of something, and can even ignore the cost if it means they have to go against their belief system).

 

Tell your high achieving ego - “I can do this, but at what cost?”

 

 

A recommendation for an post menopausal woman with low muscle to body fat ratio, is not as relevant for fit and healthy 30 year old who gains muscle quickly and is already very close to her set weight point. 

 

You may hear advice about “optimal carbs” and “optimal training style” which is evidence back and genuinely great advice. Just not for you. 

 

Your genetics also play a factor. For example, my body builds and hold muscle well.  So despite strength recommendations being 4-8 reps as heavy as you can go - I do wonder if my 20 min circuit of press ups, 20kg squats and hip thrusts, may actually be enough to maintain my muscle for now?

Compared to a women who struggles to build muscle - she may absolutely need to do those heavy weights with higher reps. 

 

I'd have to test it be 100% sure. That's the thing. You as an individual were not put through the study that produced the recommendation, so you cannot be sure the result applies to you.  You can only trial it, and observe.

 

 

 

Fruit makes everyone fat - Okay, how is it possible that I know 5 people who consume a heap of fruit and are somehow lean and healthy?

 

Olive oil causes weight gain - Okay, how is it possible I was able to enjoy large amounts of olive oil for 6 weeks in Europe and remain weight stable? 

 

You have to track calories every day to avoid gaining weight - How is it possible that millions of people can achieve a healthy stable weight without calorie tracking? 

 

Because again, it's not black and white. 

There are just too many factors involved in body composition and overall health and we can survive and thrive off such a wide range of eating patterns. 

 

 

Just because one study showed 20 people felt less hungry by following X trend, doesn't make it a new fact and over-ride's your experience. If you tried X, and ended up MORE hungry - that is your truth. 

I encourage you to trial things for yourself - safely! So you can experience for yourself what happens and make a judgement call on weather you still to it or not.