26 - Minimally Processed vs Ultra Processed Foods

[johan]: 0:34

welcome back to talking nutrition were twenty six episodes in and i still don't know how to begin these things

[kristine]: 0:40

i think

[johan]: 0:40

yeah

[kristine]: 0:40

you're doing a good job

[johan]: 0:42

beg you every single time when

[kristine]: 0:44

ah

[johan]: 0:44

we see the count down i'm like should say

[kristine]: 0:47

oh

[johan]: 0:48

but here we are we'll get there

[kristine]: 0:50

m

[johan]: 0:50

it's definitely a difference compared to episode one so hey we're good

[kristine]: 0:54

yeah

[johan]: 0:55

today we are

[kristine]: 0:56

ye

[johan]: 0:56

here to talk about ultra process foods just unprocessedor minima process or whole foods carry topic right

[kristine]: 1:05

m

[johan]: 1:06

here's a lot of lot of stuff on that ultra process food you says i kind of hate i don't like that word

[kristine]: 1:14

yeah

[johan]: 1:15

like just we don't have to like

[kristine]: 1:18

yeah

[johan]: 1:19

make things sound bad you know

[kristine]: 1:22

that's what we do in society

[johan]: 1:22

okay

[kristine]: 1:23

though

[johan]: 1:24

yeah it's true it's easier to market you know

[kristine]: 1:27

hone percent

[johan]: 1:29

it's easier to scare you with something that's going to kill you like seed oils

[kristine]: 1:33

right

[johan]: 1:34

highly inflammatory

[kristine]: 1:35

yes

[johan]: 1:35

foods you know

[kristine]: 1:36

fibre terrible for

[johan]: 1:38

fiber

[kristine]: 1:38

you

[johan]: 1:38

fiber is bullshit

[kristine]: 1:39

yeah

[johan]: 1:40

i can't set

[kristine]: 1:42

i know i know

[johan]: 1:44

i'm glad we have lay norton because he he makes it a point of calling people out but

[kristine]: 1:50

yeah

[johan]: 1:51

jesus christ

[kristine]: 1:52

yeah

[johan]: 1:53

i've been very good

[kristine]: 1:54

oh

[johan]: 1:54

at the consuming social media less these days for that reason

[kristine]: 1:59

yep

[johan]: 1:59

now what i feel way better

[kristine]: 2:02

bet

[johan]: 2:03

yeah anyway so there's a lot of fear mongering about around process food if its good news already you can still eat some of it

[kristine]: 2:13

yeah

[johan]: 2:14

your whole diet consists of process foods maybe not we'll get into that

[kristine]: 2:18

oh

[johan]: 2:19

first christian

[kristine]: 2:20

oh

[johan]: 2:20

any up dates from your

[kristine]: 2:21

oh

[johan]: 2:22

end

[kristine]: 2:23

um so i released i still don't have a name for it so i'm calling it a thirty minute full body kind of a lot uh but i released that and doing good people are loving it so it's it's thirty minutes it's full body and it's strength based strength slash hypertrophy can ever hard time saying that word hypertrophy

[johan]: 2:50

her peter

[kristine]: 2:51

yeah i pertrify

[johan]: 2:52

yeah

[kristine]: 2:52

based and it's three days a week so i made it for those who are like short on time or those who just like shorter trading sessions and not training every single day that's where i'm at right now i had people ask me to create this so i was like yeah i'm goin to create it yeah leave the link to that in the description notes it's fun one of the girls that's in it right now she described it challenging but not overwhelming so i thought that was a really good description

[johan]: 3:37

perfect

[kristine]: 3:38

h m

[johan]: 3:40

i

[kristine]: 3:40

yeah

[johan]: 3:40

like that i like three times a week

[kristine]: 3:42

it's a good dose

[johan]: 3:42

sometimes yeah it is a

[kristine]: 3:44

oh

[johan]: 3:44

good dose like we

[kristine]: 3:45

h m

[johan]: 3:46

i mean the same

[kristine]: 3:47

yea

[johan]: 3:47

kind of thing is like it sounds less you know exciting

[kristine]: 3:50

hm

[johan]: 3:50

maybe than every single day you can get a whole lot out of three really good work outs

[kristine]: 3:57

it's the fort you put in

[johan]: 4:00

so guys check

[kristine]: 4:00

yeah

[johan]: 4:00

it out hardly recommend doing so cool job in

[kristine]: 4:07

yes so i think

[johan]: 4:08

talk about

[kristine]: 4:08

we

[johan]: 4:08

process foods

[kristine]: 4:09

yeah well we'll talk about like what are process foods so process foods are basically

[johan]: 4:16

ah

[kristine]: 4:17

just foods whether it's you know a whole source like say something like meat or something that like less nutrentents like chips like they're just being the food is being altered in some way so processed foods they get a bad rap um m but they can still be a nutrient

[johan]: 4:48

ye

[kristine]: 4:49

dense food which i think a lot of people don't think about often there's just like it's easy for fruits to get the good and bad rep essentially right so our minds i think automatically go to process or alter process is bad and then whole sources of tis good but it's kind of like the process foods that are like nutrinedense they're not bad they're not bad and

[johan]: 5:22

yeah

[kristine]: 5:22

process foods on their own are not technically bad either i mean there's context there has to be context this right when we talk about like whole and minimally process foods those tend to come with like more fiber water micro nutrients uh like vidomens and minerals they are and they're more filling right so they helped to keep us full highly process food so when we're talking like chips candy

[johan]: 5:58

m

[kristine]: 5:58

ice cream what else you guys know what i mean those foods are quite literally like made to make us over eat on them because they're hyperpaltable so they have like sugar salt high high well i guess it depends it can be like sugar salt fat carb and they're just really freaky good taste

[johan]: 6:25

oh

[kristine]: 6:26

very very good right

[johan]: 6:27

yeah

[kristine]: 6:28

so they're easier for us to over over consume usually higher in calories and then less filling so that's another reason why they become you know easier

[johan]: 6:40

yeah

[kristine]: 6:40

to over consume oh

[johan]: 6:44

you said it like companies literally

[kristine]: 6:46

yeah

[johan]: 6:46

have whole teams for this to make something pelage is possible

[kristine]: 6:52

yeah

[johan]: 6:53

people get paid to make you eat more of that product

[kristine]: 6:56

oh

[johan]: 6:56

basically you know

[kristine]: 6:57

it's money in their pocket

[johan]: 6:58

the really good edit yeah the

[kristine]: 7:00

m

[johan]: 7:00

really good edit so you know things like also even like things like mac donalds and stuff that's what they do

[kristine]: 7:06

right yeah

[johan]: 7:08

but when was

[kristine]: 7:09

yeah

[johan]: 7:09

the last time you ate one food my diet is one food

[kristine]: 7:14

ah

[johan]: 7:15

no

[kristine]: 7:16

oh it

[johan]: 7:16

probably

[kristine]: 7:16

suck

[johan]: 7:17

probably the contest that would suck yea

[kristine]: 7:21

m

[johan]: 7:21

so so that's the thing

[kristine]: 7:22

m

[johan]: 7:22

can we can we say that one food is good or bad well no so we have no idea like what everything else looks like ah

[kristine]: 7:30

right

[johan]: 7:31

so that being

[kristine]: 7:31

yeah

[johan]: 7:31

said like

[kristine]: 7:33

oh

[johan]: 7:33

do ultra process foods make you gain weight that's what you hear right that's the carbis it's the sugar fat makes you fat

[kristine]: 7:43

oh

[johan]: 7:45

question so i'm taking this from a block

[kristine]: 7:48

m

[johan]: 7:49

that also will link in the show notes

[kristine]: 7:51

ah

[johan]: 7:52

um

[kristine]: 7:52

oh

[johan]: 7:53

which now that i think of it next week now the block should be good i've been trying

[kristine]: 7:57

oh

[johan]: 7:57

to switch everything over and it's been a mess

[kristine]: 7:59

my

[johan]: 7:59

with my website but by this by the time this episode launches it'll be fine

[kristine]: 8:03

yeah

[johan]: 8:03

so two thousand twenty two s that's very recent review that was published in the european

[kristine]: 8:09

oh

[johan]: 8:10

journal of clinical nutrition found a positive relationship between ultra process food consumption abitcity so we do know that there's a relationship there however um study found people gain weight also eight more catteries that ultra process diet compared to the more unprocessed diet right so they suggested that the reason people ate more coteries the ultra process diet was because of the higher sugar intake lower intake of protein fiber those filling foods so is it because of the actual food or are we looking at the fact that you're eating more catteries obviously as we know that's you know the reason for weird game that's kind of like the study i want to start within

[kristine]: 9:32

ah

[johan]: 9:32

the blog and then we're going to follow up with two other studies and it will all start to make sense we're going to link it back after this first up so can you eat a flexible diet christine including process foods and still lose weight

[kristine]: 9:49

yes m i've seen it over and

[johan]: 9:52

next

[kristine]: 9:52

over and over and over and over and over and i've taken this approach

[johan]: 9:57

yeah

[kristine]: 9:57

since i started my my business and it has been successful

[johan]: 10:01

oh

[kristine]: 10:03

and every way she perform you can absolutely lose weight while including process foods because

[johan]: 10:10

uh

[kristine]: 10:11

as long as you're controlling

[johan]: 10:11

uh

[kristine]: 10:12

calories

[johan]: 10:13

yeah

[kristine]: 10:13

and protein calories are king in terms of that protean you can lose weight so a really good example of this i know we've talked about this before is jordan sciet so i always bring it back i use this example a lot with my clients like do i want my clients going out and eating mc donalds every single day no but this is the

[johan]: 10:35

yeah

[kristine]: 10:35

point there's a point being made here i forget how long it was i think it was a month maybe more

[johan]: 10:42

yeah

[kristine]: 10:42

than that um he had he put himself in a calorydefisite but he ate a big mac every single day by the end you wanted like he should not feel good eating a big mack every day but he lost weight lost way so when it comes to fat loss you absolutely can include process foods two thousand twenty one study published in the journal of the internal international society of sports nutrition compared a flexible verse rigid diet ah people were put on a twenty percent calory deficit with a protein intake of two grams per kilogram of body weight the flexible group was told and if needed taught how to track their maros and keep their calories and protein in check there were no rules around food groups carp slash fat race o was open for preference or food choices the rigid group got a minimal process meal plan with the same deficit so they're eating the same amount um and protein and protein amounts their plan was set up by registered dietitian after ten weeks there was no significant difference between the two groups they lost about same amount of body weight body fat and both groups maintain their lean mass as well this tells us that when calories are protein when calories and protein are controlled neither a rigid or flexible diet seems to be more

[johan]: 12:16

oh

[kristine]: 12:16

or less effective for fat lass four fat loss than the other um however that's when calories and protein are in check right so with this my head like personally and like what i've seen in practice is the rigid dieting although this this study says you know they got the same the outcome was the same yea in the rigid dating you are way more likely to and up binding falling off track because of that deprivation right and so still regardless of what this study says i would a hundred per cent rather people take a more flexinable approach um because it's just going to be easier and way less stressful

[johan]: 13:29

yeah is what's going to fit into someone's

[kristine]: 13:32

my

[johan]: 13:32

life better

[kristine]: 13:33

right

[johan]: 13:34

flexible approach or

[kristine]: 13:35

yeah

[johan]: 13:36

strict meal plan both work

[kristine]: 13:38

oh

[johan]: 13:40

we know that amilpln works

[kristine]: 13:42

right

[johan]: 13:43

sticking to that that's a tricky part

[kristine]: 13:46

right

[johan]: 13:47

then you have the weekends

[kristine]: 13:48

m

[johan]: 13:48

and christmas and all those kind of things you

[kristine]: 13:50

oh

[johan]: 13:50

know

[kristine]: 13:52

yeah and then

[johan]: 13:52

which is exactly a go ahead

[kristine]: 13:55

and and that's ultimately you know when you're on like a rigid program like we've talked about this before like a meal plan how are you learn ing to navigate christmas and new years like that two weeks you don't have those tools so it's it's really tough to do and we want that

[johan]: 14:16

exactly

[kristine]: 14:16

long term success right and so yeah

[johan]: 14:20

you want to be able to eventually

[kristine]: 14:21

oh

[johan]: 14:22

be able to do that on your own

[kristine]: 14:25

right

[johan]: 14:26

because once again it works with the plant hundred

[kristine]: 14:29

yeah

[johan]: 14:29

per cent makes it very

[kristine]: 14:32

m

[johan]: 14:32

easy to follow then

[kristine]: 14:34

right

[johan]: 14:34

life happens you don't know how to follow it you know so much rather

[kristine]: 14:38

oh

[johan]: 14:39

have you put in a little bit more work on your end and i know this

[kristine]: 14:43

oh

[johan]: 14:43

is exactly why christine and i are both really big on tracking me crows

[kristine]: 14:47

oh

[johan]: 14:47

is it for everyone no it's not we sometimes go with other approaches for some people sure we

[kristine]: 14:54

oh

[johan]: 14:54

are still going to try at least

[kristine]: 14:56

m

[johan]: 14:57

have

[kristine]: 14:57

okay

[johan]: 14:57

someone work on tracking macro because here's the thing when you are really good at tracking maros you learn from that stuff

[kristine]: 15:05

oh

[johan]: 15:05

and you are open to learn from that and change something will then become

[kristine]: 15:09

oh

[johan]: 15:09

better at doing without tracking and that's the ultimate goal

[kristine]: 15:12

m yeah

[johan]: 15:13

okay

[kristine]: 15:14

ye

[johan]: 15:14

so we know that we can

[kristine]: 15:16

yeah

[johan]: 15:16

lose weight

[kristine]: 15:18

oh

[johan]: 15:18

with a flexible diet

[kristine]: 15:20

yes

[johan]: 15:21

be totally fine long

[kristine]: 15:22

yes

[johan]: 15:22

as you control catteries and protein

[kristine]: 15:24

yeah

[johan]: 15:24

yeah ex up so ultra process diet or i should should

[kristine]: 15:30

yes

[johan]: 15:31

phrase is differently so

[kristine]: 15:32

oh yes yeah

[johan]: 15:34

do alter process diets cause access cateryintake and weight game i is actually a recap so

[kristine]: 15:45

oh

[johan]: 15:45

we know that there's a relation between ultra process

[kristine]: 15:48

yeah

[johan]: 15:48

diets and obesity right we talked about that

[kristine]: 15:50

yeah

[johan]: 15:51

on the more process diets people tend to eat more chatters

[kristine]: 15:54

yah

[johan]: 15:54

we know that because typically use diet o hirin sugar

[kristine]: 15:58

h oh

[johan]: 15:59

the more cattery dens right you're eating less fiber you're eating less protein you're not you're getting a lot of energy but you're not feeling that full right and we talked about this palatable

[kristine]: 16:10

m

[johan]: 16:10

foods

[kristine]: 16:13

yeah

[johan]: 16:13

we also know that when idris approching in check

[kristine]: 16:16

yeah

[johan]: 16:17

actually doesn't seem to be difference between the rigits you know menially processiet and the flexible diet including some process foods basically but what happens if you not track like what happens

[kristine]: 16:31

oh

[johan]: 16:31

if you do not necessarily

[kristine]: 16:33

oh

[johan]: 16:35

stick to your cateriesof protein right i were actually going a connect the thought

[kristine]: 16:38

a

[johan]: 16:39

so there was a two thousand nineteen study

[kristine]: 16:41

m

[johan]: 16:42

they had two groups of people living at a facility

[kristine]: 16:45

yeah

[johan]: 16:45

for a month they were fat everything

[kristine]: 16:47

eh

[johan]: 16:47

they ate one group they had a they

[kristine]: 16:51

yeah

[johan]: 16:51

were put on ultra process food

[kristine]: 16:52

oh

[johan]: 16:52

diet and the other almineally process foods

[kristine]: 16:55

yeah

[johan]: 16:55

and then half way they had a transition period and then they switched they were both put on the two different

[kristine]: 17:01

yeah

[johan]: 17:01

diets which is really cool i wanted

[kristine]: 17:05

yeah

[johan]: 17:05

to really see the difference between who would

[kristine]: 17:07

oh

[johan]: 17:08

sorry i'm going too fast

[kristine]: 17:10

h

[johan]: 17:10

they want to see the difference between the groups

[kristine]: 17:12

h go

[johan]: 17:13

if that would really be because of the food being minimal processed or ultra process

[kristine]: 17:20

oh

[johan]: 17:21

and that's why they put both foots on it's different diets

[kristine]: 17:24

oh

[johan]: 17:24

but also accounted for cateries micro micro

[kristine]: 17:26

oh

[johan]: 17:27

nutrans fiber all that good stuff your same probably took a lot of work as well

[kristine]: 17:32

m

[johan]: 17:34

o actually dialed it in

[kristine]: 17:34

yes

[johan]: 17:34

you know okay so subjects were then fed their breakfast

[kristine]: 17:39

m

[johan]: 17:39

lunch and dinner so the initial meal war

[kristine]: 17:42

oh

[johan]: 17:42

was matched so let's say

[kristine]: 17:44

oh

[johan]: 17:44

like you have your five had cattery breakfast

[kristine]: 17:46

oh

[johan]: 17:46

or lunch whatever everyone that same

[kristine]: 17:48

oh

[johan]: 17:50

mountains basically

[kristine]: 17:51

oh

[johan]: 17:52

they were told to eat as much or as little as they wanted

[kristine]: 17:54

oh

[johan]: 17:54

to and then at the facility they could also get snacks throughout the day drakes

[kristine]: 17:59

oh

[johan]: 17:59

as well

[kristine]: 18:00

oh

[johan]: 18:00

guess what the outcome

[kristine]: 18:01

a

[johan]: 18:02

process food grew gain weight on process food group lost weight

[kristine]: 18:08

oh

[johan]: 18:08

there was no difference in hunger

[kristine]: 18:11

oh

[johan]: 18:11

sounds kind of weird right it's process group ended up eating about five hundred more calories

[kristine]: 18:19

m yes

[johan]: 18:20

carbs and fats

[kristine]: 18:20

oh

[johan]: 18:22

compared to the minima process food group even though

[kristine]: 18:26

oh

[johan]: 18:26

they were fed the initial kind of like same

[kristine]: 18:28

m

[johan]: 18:28

meals because of the actual

[kristine]: 18:30

oh

[johan]: 18:30

food they were eating they ended up

[kristine]: 18:32

oh

[johan]: 18:32

any more once again it comes down to those cateries being higher

[kristine]: 18:38

m

[johan]: 18:39

to kind of recap like can we include that stuff yes sure

[kristine]: 18:42

yeah

[johan]: 18:43

we do need to make sure that you can stick to something

[kristine]: 18:45

yeah

[johan]: 18:45

stick to your their maintenance cateries your caterydefiset or even cirples

[kristine]: 18:52

m

[johan]: 18:52

i

[kristine]: 18:52

oh

[johan]: 18:52

would say because you also don't want to go too fast there

[kristine]: 18:56

right

[johan]: 18:59

so

[kristine]: 19:00

yeah

[johan]: 19:01

once again i think it's totally fine to have this stuff

[kristine]: 19:03

oh

[johan]: 19:04

not that when you eat

[kristine]: 19:05

oh

[johan]: 19:05

process food you're going to gain a bunch of body

[kristine]: 19:08

yeah

[johan]: 19:08

fed all the sudden you know

[kristine]: 19:09

right

[johan]: 19:12

you make it more difficult yeah

[kristine]: 19:16

and

[johan]: 19:16

ah

[kristine]: 19:16

it's making it more like so if it's it comes down to like are they dominating the diet right and

[johan]: 19:24

hm

[kristine]: 19:24

if they're dominating

[johan]: 19:24

yeah

[kristine]: 19:25

the diet it's the lack of fiber the lack of micronutrients all that which is

[johan]: 19:34

right

[kristine]: 19:35

or the lack the lack of those making those things easier to over consume because there there they taste really good and be they they're not filling right so

[johan]: 19:50

oh

[kristine]: 19:51

you have say for example a doughnut that's three hundred calories okay and then you have a chicken breast that's three hundred calories like which one is going to be which one is going to leave you full which one are you more

[johan]: 20:09

yeah

[kristine]: 20:09

likely to eat more of probably the doughnut right m but still at the end of the day from a psychological standpoint it is not it is not recommended to try and be so rigid and so perfect a like remove all these process foods because then what happened when these process foods are popped in front of you it's going to be so hard to not over indulge on them because you've just restricted yourself so much from it and i work on this with clients all the time all the time

[johan]: 20:55

yeah

[kristine]: 20:55

and i had a client checking with me today and she's just come so far like one of these people who feared food at the beginning and then would over indulge you know if she did have in that same type of thing right and she checked in today and i want to read it because this is like where i wish everyone in the world could get to so if everyone in the world could get here we would have a lot less problems so she checked it and she said i had a moment over the holiday where i was eating some cookies and there was one left old me would have had just eaten the glass cookie that i couldn't be tempted to sorry old man would have just eaten the last cookie so that i couldn't be tempted to eat it later me now looked at that cookie knew i was quite content with the cookies i had just eaten and would be in would really be excited about that cookie later and went about my day then the next day when i really wanted that cookie

[johan]: 22:11

yeah

[kristine]: 22:11

i went back and i ate it and i enjoyed every bit of it oh right so that's who so that's that's a very very good relationship with food knowing that you can have it but you're content you don't necessarily need it right you can say no knowing that tomorrow if you want that cookie you can have it and her whole you know all the rest of her diet she's getting in the nutrient and so she's getting in her protein she's getting in her vegetables and fruits and her micronutrients all of that so it's just i wish you know i wish everyone could could get to that point you know flexible dieting i think too like flexible dieting people think no you can kind of just like eat all of these process food or whatever but flexible dieting also means like instead of just eating chicken you can have like a stake i think people forget about that or don't think about it that way but to me a good healthy balanced diet is one where you are the priority is the protein is the micronutrience fruits of megetables whole sources of food while simultaneously incorporating these ultra process foods you enjoy

[johan]: 23:48

yeah it's about

[kristine]: 23:50

oh

[johan]: 23:51

it's not even about being perfect

[kristine]: 23:52

m

[johan]: 23:52

it's like learning how to

[kristine]: 23:55

m

[johan]: 23:55

include that stuff and being

[kristine]: 23:56

m

[johan]: 23:57

cool with it you know

[kristine]: 23:58

m right

[johan]: 24:00

just

[kristine]: 24:00

oh

[johan]: 24:00

being like okay cool

[kristine]: 24:01

m

[johan]: 24:02

you either feel

[kristine]: 24:03

m

[johan]: 24:03

great and sometimes say you eat something you're like maybe it wasn't worth it but that you still learn from it

[kristine]: 24:08

right

[johan]: 24:09

at wouldn't it just

[kristine]: 24:11

m

[johan]: 24:11

be great to just have the cookie and and the doughnuts

[kristine]: 24:14

oh

[johan]: 24:14

and the burgher and get on with your day

[kristine]: 24:18

m right like she's in she's in a much better place being able to have the cookies and say no and then be able to have that cookie tomorrow if she wants to verse eating a ton of it because she feels like she can't have it the next day now you're like two thousand

[johan]: 24:35

my

[kristine]: 24:35

calories over what you you know wanted to eat and you don't feel good physically or mentally so would you rather dose it small doses like here and there or have that stress of trying to be so rigid and then end up going overboard i mean and it takes time honestly it really does for people to get to that place and like overcoming that fear like i will dose these fun foods the week you know with people check in the other feeling mentally and like sometimes it takes just getting uncomfortable you know people have such a

[johan]: 25:14

ah

[kristine]: 25:15

fear of these foods sometimes it can go either way right but when people have a huge fear of these foods it does take getting uncomfortable with incorporating them sometimes and and then eventually they're realizing like there's nothing bad coming out of this you know um it's only improving their relationship with food so it it

[johan]: 25:38

yeah

[kristine]: 25:38

can take a long time but it's worth it

[johan]: 25:41

yeah

[kristine]: 25:42

yeah

[johan]: 25:43

yeah it does

[kristine]: 25:45

oh

[johan]: 25:45

take time and

[kristine]: 25:46

oh

[johan]: 25:46

it does take a little bit of work and i feel like

[kristine]: 25:49

oh

[johan]: 25:49

that stuff is almost a reason for people not to get on

[kristine]: 25:52

yeah

[johan]: 25:52

you know sign on with coaching

[kristine]: 25:53

yeah

[johan]: 25:53

or something because they think

[kristine]: 25:56

oh

[johan]: 25:57

a lot of programs kind of are like that

[kristine]: 25:59

oh

[johan]: 25:59

where it's like okay you

[kristine]: 26:00

oh

[johan]: 26:00

need to follow this that's what you're supposed to do good luck now it's up to you and

[kristine]: 26:05

mhm

[johan]: 26:05

if you don't follow it you fucked up like no we need to actually

[kristine]: 26:10

ah

[johan]: 26:10

work together the maros and all

[kristine]: 26:12

oh

[johan]: 26:12

that good stuff like sure that's what we do as well

[kristine]: 26:14

oh

[johan]: 26:16

when we get that check in and when we we find out that you have a struggle or usually we

[kristine]: 26:21

yeah

[johan]: 26:21

kind of notice already from phone calls and you know the on boarding process but like

[kristine]: 26:25

oh

[johan]: 26:26

we get into a conversation and we get to talk about this stuff and the emotional eating

[kristine]: 26:32

m

[johan]: 26:32

and the week ends and the struggles like that's where like that's

[kristine]: 26:35

m

[johan]: 26:35

the magic of coaching like that's where we can figure it

[kristine]: 26:37

yeah

[johan]: 26:37

out and last couple of weeks or the last

[kristine]: 26:42

m

[johan]: 26:42

few weeks after christmas you know

[kristine]: 26:45

oh

[johan]: 26:45

with the chickens and stuff like don't think we're like looking at hey

[kristine]: 26:48

m

[johan]: 26:48

you know did you at your protean that you get your catteries in

[kristine]: 26:52

m

[johan]: 26:54

looking for the lessons learned here i guess what

[kristine]: 26:55

yeah

[johan]: 26:56

like we both prepared

[kristine]: 26:57

oh

[johan]: 26:57

our clients for christmas

[kristine]: 27:00

yeah

[johan]: 27:00

we had a week to week or plan basically we

[kristine]: 27:04

yes

[johan]: 27:04

got into the if them planning guess what people had a great time

[kristine]: 27:09

h

[johan]: 27:10

a perfect no

[kristine]: 27:10

m oh

[johan]: 27:11

i got to be flexible

[kristine]: 27:15

m

[johan]: 27:15

got

[kristine]: 27:15

like

[johan]: 27:15

to be

[kristine]: 27:15

even like even save someone did say over indulge but they don't feel guilty about it anymore to me that's huge

[johan]: 27:25

huge yeah and that's that's what

[kristine]: 27:27

if they've had like a poor relationship with food before i beat themselves up and all of that they come back to me and they're like well yeah i definitely they say over and alleged i mean that can be that definition can be different you know based on the

[johan]: 27:42

yeah

[kristine]: 27:43

person but if they say yeah i enjoy this i enjoyed that and there's no guilty feelings surrounding it they're not beating themselves up huge win for me

[johan]: 27:54

that's the coolest stuff that's the thing that actually matters

[kristine]: 27:56

yeah yeah it

[johan]: 27:59

that's

[kristine]: 27:59

goes

[johan]: 28:00

flexible

[kristine]: 28:00

it goes

[johan]: 28:00

dieting

[kristine]: 28:00

it goes the other way too right like if someone

[johan]: 28:03

yeah

[kristine]: 28:04

is used to like overeating and nd you know it's something that they're trying to work on an no practice self control like i did have a client is this year you now just practice way more self control and like didn't over indulge and that's a huge one for him right like it goes

[johan]: 28:23

yeah

[kristine]: 28:23

it goes both ways but like that client that didn't over indulge ven working on his relationship with food and again like getting out of this good and bad food mind set and he's incorporated more variety into his nutrition he's incorporating more stuff and what he didn't or it was more like this rigid stuff so that helped him not over indulge actually creating more variety in his day to day so

[johan]: 28:57

yeah

[kristine]: 28:57

yeah different people different scenarios but at the end of the day too rigid is not good going too

[johan]: 29:04

flexible

[kristine]: 29:05

far

[johan]: 29:05

neither

[kristine]: 29:05

either way in my opinion is not the answer i think there's there's not necessarily a balance because we do priority to be the nutrintense foods always but i mean i've talked and you talked about this to like the eighty twenty percent rule um like that's that's a good area to be in yes

[johan]: 29:29

yeah i like any twenty i will say

[kristine]: 29:32

yeah

[johan]: 29:32

during a cut i'm a

[kristine]: 29:33

m

[johan]: 29:33

fan of it five like ninny like

[kristine]: 29:36

yeah

[johan]: 29:36

you

[kristine]: 29:36

you

[johan]: 29:36

know

[kristine]: 29:37

got to reel it

[johan]: 29:37

clean

[kristine]: 29:37

in a bit

[johan]: 29:38

whatever you want to call it but simply because it is going to keep you a little bit more full

[kristine]: 29:43

yes

[johan]: 29:44

that still means that that ten per cent and by the way doesn't have to be ten per cent every single day could be eight moments in your week you know you have a little bit but like

[kristine]: 29:54

a

[johan]: 29:54

at means that even in the cart you could do that stuff like you could

[kristine]: 29:57

m

[johan]: 29:57

have some process food to be totally fine

[kristine]: 29:59

h

[johan]: 30:00

and

[kristine]: 30:00

m oh

[johan]: 30:01

the jordan side example you gave like he had

[kristine]: 30:03

oh

[johan]: 30:03

macdonalds every single day like he ate a big mack

[kristine]: 30:06

m

[johan]: 30:06

every single day lost bunch of weight

[kristine]: 30:09

yeah

[johan]: 30:09

it is possible just don't want

[kristine]: 30:13

m

[johan]: 30:13

to have a whole like diets composed

[kristine]: 30:17

oh

[johan]: 30:17

of one to cookies and sugar you know all this good stuff like can have some of it

[kristine]: 30:23

hm

[johan]: 30:24

the context

[kristine]: 30:25

totally

[johan]: 30:26

at the beginning we is the last time you ate one food

[kristine]: 30:29

oh

[johan]: 30:29

like that's your diet like no one does that

[kristine]: 30:32

no think we're good huh

[johan]: 30:39

yeah i think so

[kristine]: 30:41

oh

[johan]: 30:42

guys now that you can eat that stuff and also know that you are still in control

[kristine]: 30:49

m

[johan]: 30:49

what you eat and how much et cetera and even if you

[kristine]: 30:55

oh

[johan]: 30:55

do struggle with that stuff you can still overcome that

[kristine]: 30:58

oh

[johan]: 30:59

but like be open to getting a little uncomfortable and diving

[kristine]: 31:02

m m

[johan]: 31:02

deeper like try to figure out what the route

[kristine]: 31:04

oh

[johan]: 31:04

cost might be cause we also have to be honest with

[kristine]: 31:10

oh

[johan]: 31:10

ourselves and say hey okay now

[kristine]: 31:13

oh

[johan]: 31:13

we got to do something here whether we're goin a do that on our own we're gonna get help

[kristine]: 31:17

yeah

[johan]: 31:19

it what

[kristine]: 31:21

yeah

[johan]: 31:21

i want you to do this

[kristine]: 31:21

oh

[johan]: 31:22

year like this tough like don't let it win

[kristine]: 31:26

oh

[johan]: 31:26

i want to mean like if you're struggling with something like try to figure that ship out that's literally the

[kristine]: 31:32

oh

[johan]: 31:32

only way gotta overcome that you know it's

[kristine]: 31:37

ah

[johan]: 31:38

it's not the food that makes the decisions you know ore in charge

[kristine]: 31:42

oh

[johan]: 31:42

that can mean sucking up a few times but like you can still figure it out

[kristine]: 31:47

yeah

[johan]: 31:50

and think you wanted to add christine

[kristine]: 31:52

yeah i think that's it

[johan]: 31:56

good

[kristine]: 31:56

h

[johan]: 31:56

right

[kristine]: 31:57

m yeah

[johan]: 31:59

thank you for listening as always feel free to drop as a

[kristine]: 32:01

you

[johan]: 32:01

review

[kristine]: 32:01

know

[johan]: 32:02

or a rating

[kristine]: 32:03

yeah

[johan]: 32:03

and we will be back next week

[kristine]: 32:05

yeah

[johan]: 32:05

tartly soon

[kristine]: 32:08

yeah