June 18, 2024 • 44 mins
Ever wondered why fad diets like keto often fail you? Stuck in a weight loss plateau? We've got you covered with actionable advice. We are joined by Dani, a registered dietitian and CEO of Pivot Nutrition, about the secrets to sustainable fat loss and a healthier mindset. Dani reveals how to escape the all-or-nothing mentality and embrace a balanced lifestyle where nourishing foods and "fun foods" coexist without guilt. This episode promises to equip you with practical strategies for lasting health and weight management.
Dietitian Danielle Rancourt's IG:
@dani_the_rd
https://pivotnutritioncoaching.com
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome back to Confessions of a Wannabe it Girl
, the podcast to help you filterout the BS in pursuit of
becoming the next it girl.
And let me tell you, every itgirl, in my opinion, and wannabe
it girl at some point has trieda fad diet.
I mean, it's fair to say we allwanna be living our best lives
(00:20):
in our dream bodies, looking fit, whatever it may be, having
body goals up down, left orright.
I'm not here to judge what theyare.
I honestly have my own bodygoals I would like to achieve
and usually the way we try toget there, especially
pre-Ozempic, was through faddieting.
(00:41):
So in this episode we aretackling how to really
sustainably change our lives,change our mindset, get rid of
that fad dieting.
We are joined by Dani, aregistered dietitian, certified
sports dietitian and CEO ofPivot Nutrition, as well as
(01:02):
hosting her podcast called butFirst Pivot.
This episode we are giving youthe keys to weight loss, making
it simple, making it easy tostart on this journey and
hopefully stick through it aswell, because we're shooting for
sustainability.
Dani makes this approach supereasy and fun and I hope this
(01:23):
episode gets you going withthose health goals.
Let's dive in.
Welcome to Confessions of aWannabe it Girl.
I'm your host, marley Fregging,and I'm here to help you filter
out all the bullshit and becomethe next it Girl.
This podcast explores thereality of what it really takes
to make it out there.
As it turns out, it is way lessInstagramable than I thought it
(01:46):
was going to be.
I'm still very much a work inprogress, but there's simply
nothing else I'd rather be doingthan chasing my dreams.
So let's learn from my mistakesand work together to achieve
our dreams with more confidence,clarity and direction.
Let's get after it.
All right, guys.
Welcome back to Confessions of aWannabe it Girl.
I am joined by Dani, anutritionist coach.
(02:08):
I'm so excited to dive in withyou today, dani.
Welcome to the show.
What's up everybody?
Thanks so much for being here.
I have so much to talk about inregards of nutrition.
I feel like, you know, in theage of Ozempic.
You know a lot of people arelooking at maybe to lose some
weight, feel self-conscious.
(02:29):
I mean, the battle of weightand health is always battling.
So let's dive in with talkingabout what is really like the
borderline between being healthyand being obsessive, or being
completely unobsessed withhealth and being very unhealthy.
(02:50):
How do we find the balancewithin that.
Speaker 2 (02:53):
Right and that's the perfect word to describe what I
do is balance, because mostpeople want to be healthy for
the most part.
I think about two thirdsthirdsof Americans are actively
seeking weight loss, so mostpeople want to improve their
health.
Most people want to lose weight, but they don't want to give up
(03:14):
their favorite foods and mostdiets are restrictive and people
don't like to feel restrictedand this is why they get stuck
in this all or nothing cycle,because they're like OK, I want
to lose weight, I got to go allin, I have to go 100% intense.
And all or nothing leads tonothing most of the time,
(03:38):
because it's kind of likemarathon analogy is my favorite
way to explain it when the gungoes off and the marathon starts
, if you start sprinting as fastas you can, you're not going to
finish that race.
You're not, you can't sprint amarathon.
And sustainable fat loss thekey word being sustainable,
because who wants to lose 30pounds and gain it back?
(03:58):
Nobody, no one.
The success rate of fad diets is5%.
Five that's worth than a failin school, like 5% is not even a
thing.
You wrote your name.
That's 5%, and so in order tohave sustainable fat loss, we
need to realize that it is amarathon, not a sprint.
So the key is to find a balancebetween nourishing your body,
(04:22):
eating wholesome foods, but alsoincluding what I call fun foods
, which most people refer to asbad foods, but we don't use that
language.
That's negative.
We call them fun foods becausethey're fun, they're delicious
and you don't have to feelguilty for eating them.
And that's where most peoplestruggle and why people come to
me.
They just they don't want tofeel bad about having a donut.
Speaker 1 (04:50):
Yeah, no, we don't.
We don't want to feel bad abouthaving a donut at all.
So I want to talk a little bitabout, you know, the hamster
wheel of diets.
I think there are so many faddiets.
I mean, I'm in LA so I live inthe Mecca of where most of them
are created and I'm marketed tothem every single day.
You just said that only 5% ofthese you know fad diets work.
Is it because fad, the dietitself doesn't work, or just
(05:11):
because it's not sustainable?
Speaker 2 (05:13):
Both the diets don't work because they're
unsustainable.
5% is basically you know like,and the thing is they work but
not long-term, so they don'tactually work.
So when people reach out towork with me, I always ask what
diets have you tried and why didthey or didn't they work?
And almost always they will say, oh, I did keto and it worked,
(05:36):
but it wasn't sustainable.
So then I'm on the phone withSusan trying to figure it out
and I'm like so, susan, if yougained all the weight back, did
it actually work?
And she's like well, I guessnot.
Aha, that's the aha moment whenpeople realize all of these
diets where they lost 20 pounds,gained it back lost 20 pounds,
(05:57):
gained it back they didn'tactually work because if it's
not sustainable, it doesn't work.
So we're not looking for the.
Nobody wants a temporarysolution and that's kind of the
problem with these fad diets ispeople cannot sustain them
because they feel deprived.
For example, the keto diet isone of the most popular diets
(06:18):
and sure you can lose 60 poundsin three months if you cut out
carbs, which you know isactually a little bit more than
just carbs.
But most people do ittemporarily.
There's an expiry date and assoon as you have an expiry date
to your diet, you're basicallysetting yourself up for failure,
because you're like, oh, I'mgoing to do this until the
wedding, and then what?
(06:38):
Go back to your old habits.
Of course, you're going to gainthe weight back.
The missing piece to most dietsis the exit strategy, and
that's what we implement withour clients and that's why we
work with them for nine to 12months on average, because, even
though we can help Susan lose20 to 30 pounds in six months,
Susan needs an exit strategy,because maintenance is the
(06:59):
hardest part of fat loss.
Speaker 1 (07:02):
I want to dive into that.
I love what you're saying abouthaving an exit strategy.
Being somebody who definitelywent through college and did the
whole calorie counting thingand lived my life, I don't think
I realized that naturally I gotvery tired of staying so
restricted.
So I naturally created an exitstrategy.
But how do you realistically,healthily I'm not saying I did
(07:25):
it in the healthy way, Idefinitely didn't I was 22 and
knew nothing how do you create ahealthy exit strategy?
And prior to the exit strategy,is there a lot of restriction
or are you still already workingon balance?
Speaker 2 (07:38):
Right Balance.
The goal is balance all thetime, because another note that
I want to say is people wantwhat they can't have, and that's
human nature and that'severything.
If everybody had a Lambo,nobody would want one, right.
And it's the same thing withnutrition, whether you're
talking to a child or a teenageror an adult.
(08:01):
You tell a child they can'thave the lollipop, they want it
more.
You tell a teenager they can'tgo hang out with John after
school they sneak out, right.
You tell Susan that she can'thave carbs.
She's thinking about carbs moreand will likely cheat on her
diet and eat more carbs than shewould if she were allowed to
(08:21):
eat carbs.
So the number one thing when itcomes to this balance is
actually giving yourselfpermission to include all foods.
When I tell my clients this,they're like that sounds like
it's not a good idea.
I can't give myself permissionto include all foods because
then I'm going to eat it all.
I'm like you might think so,but when you don't feel
(08:42):
restricted, you're less likelyto overindulge.
So when pizza's fair game allthe time, you don't really want
pizza every day.
But when you're restricted andyou say I can't have pizza, you
have pizza all the time and fiveslices instead of two.
So it's.
I tell most people that reachout for help.
It's not a nutrition thing,it's a mindset thing.
(09:04):
Mindset is at the foundation ofsustainable fat loss.
This all or nothing mindset,this perfectionist mindset, does
not get us anywhere.
Speaker 1 (09:14):
Let's talk about the mindset here.
So you know, you just said likeyou could eat pizza basically
all day and that's going to makeyou want it less.
You know, for somebody on theoutside it does sound ridiculous
on some level to believe.
How do you get people to fullsend it with this mindset?
Speaker 2 (09:31):
Yeah, it's definitely not that it's easier said than
done, right?
People listening might be like,oh my gosh, I could never trust
myself to have all of myfavorite foods.
And it takes practice myself tohave all of my favorite foods.
And it takes practice and therewill be speed bumps, which
people might call failures.
(09:52):
But the way I help peoplethrough these barriers is an
exercise called failure isfeedback.
So we always practice balancewhere the goal is, you know, eat
fuel foods.
So there's fun foods and fuelfoods.
That that's how I teachnutrition to 50 year olds, 20
year olds and eight year olds.
Fuel perfect fuel foods fuelthe body, they have lots of
(10:12):
nutrients, they are morenutritious.
And then fun foods are whatpeople you know deem like bad
foods or junk foods or lessnutritious is more of a positive
way of saying it.
And it's really a balance of, Iwould say, at least 80, 20, you
know, maybe 90, 10 for peoplewho are a little bit more dialed
in, but it's definitely notlike a hundred to zero or 50, 50
(10:32):
.
And you know, step one is justsaying out loud I give myself
permission to include all foodsis a big step forward because
you might not believe it yet,but saying it is, you know,
moving forward, but it's reallyjust working through it.
I have a new client.
She's about three weeks inright now and she struggles with
(10:53):
an all or nothing mentality andshe does not.
She wants to believe that allfoods fit, but it still blows
her mind that I help people loseweight all the like hundreds of
people, and they include allfoods.
And she goes well, it doesn'tmake sense.
I was like what do you mean?
Like you're doing it.
You just lost eight pounds inthree weeks and you went out to
(11:15):
eat three times last week.
You are living proof.
Like the proof is in thepudding.
You are including fun foods andyou feel better and you're
losing weight.
So sometimes it's not about justbelieving it.
Sometimes you have to see it tobelieve it.
So oftentimes it's just, youknow, helping these clients get
(11:36):
comfortable, being uncomfortablewith including these foods and
just kind of showing them theway rather than just telling
them like, yeah, all foods fitWell.
That's all foods fit Well.
That's hard to believe.
But when you almost like, forcethem to include fun foods,
people are like, wait, you're adietician and you're like
forcing your clients to eatReese's cups sometimes, because
(11:58):
if not, if we're not includingthem not every day, but if we're
not including the fun foods wewant.
It's kind of like a build up oflike I'm saving my calories or
you know I'm.
You know say just yeah, savingmy calories is probably the best
way to describe it.
Like I'll be good Mondaythrough Friday and then what?
And that's the most commonexample is people don't get
(12:22):
anywhere with their weight lossjourneys because they're good
Monday through Friday and thenthey binge and overindulge on
the weekends because they feellike they earned it, they
justify their actions and thenthey take one step forward, one
step back.
Every weekend is a step backbecause of this all or nothing
mindset.
But this is where it's likeSusan, you can have Dairy Queen
(12:44):
on a Tuesday, you don't have towait till Saturday.
And because Susan is like, oh,like I can have some, I don't
have to overdo it.
She gets a mini blizzardinstead of her usual extra large
on Saturday, because shedoesn't feel like she needs to
overdo it Absolutely so, dani.
Speaker 1 (13:00):
I'm going to ask you what is your fun foods and your
fuel foods, just to give us allan example.
Speaker 2 (13:06):
Oh, yes, Well for people that are watching the
video version of this.
Speaker 1 (13:10):
I was wondering if the avocado sweater was going to
come in.
Speaker 2 (13:14):
I'm wearing this granny avocado sweater that my
mom sent me for Christmas in themail.
This is all she sent me forChristmas was this avocado
knitted sweater and I thought itwas so appropriate.
So my logo if you can seebehind me, it's actually an
avocado donut, so instead of aavocado pit, it's a donut.
I wouldn't say donuts are myfavorite foods.
I'm definitely more of an icecream person.
Ice cream, definitely at thetop.
(13:37):
I love those Magnum bars.
There's ice cream bars.
It's a raspberry chocolate sogood.
That's my favorite, for sure.
We always have those in thefreezers.
And the Oreo bars it's kind oflike the Oreo ice cream sandwich
, but the bar version.
I just love ice cream bars.
That's probably my favorite.
Fun food, Fuel foods.
Avocado definitely at the top.
Obviously it's everywhere.
(13:58):
But blueberries, Blueberriesprobably up there too it's.
You know, berries are in seasonright now.
It's summer, so yeah, I'll eatall the berries all day.
Watermelon I'll crush so muchwatermelon.
Speaker 1 (14:10):
I was going to say I think mine's watermelon Like
that's a fuel food for me, likeI can eat watermelon all day,
every day.
But it's kind of a fun food too, because I douse that baby in
tahini.
Speaker 2 (14:21):
And some foods are in between.
And the thing that's importantto note is that nutrition is not
black and white, and that's whyI don't like good versus bad.
First, food does not havemorality Like you're not and the
problem with categorizing foodsas good and bad is that then
people take on that themselves.
So if they eat a donut now,they feel like they're a bad
(14:43):
person because donuts are badand now they're bad.
But food should not havemorality.
Food is food.
It's either more nutritious orless nutritious.
That's a positive reframe thatwe use, because there is a big
gray area in nutrition, becausethere's foods that are kind of
in the middle and people ask methat all the time.
They're like well, what aboutthis?
(15:03):
It's kind of in the middlebecause it's fuel.
It's you know, it's fuel ish,but it's also fun ish.
So we're just going to throw itin the middle.
Speaker 1 (15:12):
Throw it in the middle.
I love that.
So speaking about maybe like amiddle point in people's
journeys is like sometimespeople get on this weight loss
journey, they get started, theyget real into it maybe on a fad
diet and they hit kind of like aplateau and they're stuck at a
point, and I think you did apost about this.
Can you talk about, like, howto deal with getting through
(15:33):
that stuck point and maybe likea fat loss journey or gaining
nutrition journey?
Speaker 2 (15:38):
Yeah, I love a good weight loss plateau.
I get a lot of calls forplateaus and it's very exciting
because this is where the NancyDrew comes out, where it's like
okay, why is it happening?
The client I was just tellingyou about earlier, the one who
lost eight pounds in three weeksshe reached out because she was
at a plateau.
I feel like we didn't do thatmuch in the last three weeks and
she lost eight pounds.
(15:58):
Sometimes it's creatingawareness.
That's step one to changecreating awareness and for
people that are not trackingtheir calories or their macros,
just doing that for a few daysand being truly honest with
yourself can be the light bulbmoment.
Oh, this is why I'm stuck,because some people just start
(16:21):
eating healthier, moving theirbodies a little bit more, and
they start to lose weight.
But plateaus are normal and Ithink it's important to
normalize plateaus.
Plateaus are the body's way ofprotecting itself.
The body doesn't want you tolose all your body fat, because
fat is protective.
(16:41):
So just know that when you hita plateau, your body is saying I
love you, not I hate you,because people say like, oh, my
body's broken.
No, your body is actuallyworking.
The plateau is a protectivemechanism, but how do we break
through them?
So if you're not tracking yourcalories and macros and you're
stuck, nothing is happening.
(17:02):
The scale isn't moving.
First, I would consider takingprogress photos and measurements
for anyone on a weight lossjourney, especially if you're
strength training, which Ihighly recommend doing, because
most people want to lose fat,not muscle, and in order to
preserve your muscle mass whilefocusing on fat loss, strength
(17:22):
training is so, so, so important, because most people that want
to lose weight want to lose fat.
So lift those weights and Ipromise, ladies, you're not
going to look bulky.
Okay, unless you start takingtestosterone, it's not going to
happen, so have no fear.
But taking progress photos andmeasurements is so important
because the scale doesn't alwaystell the whole story.
If you're strength training andyou're eating higher protein
(17:46):
and you're doing all the thingsright, you might lose inches and
maybe the scale stays the same.
I've had a client who had thisamazing transformation.
The scale did not go down, buther body looked completely
different.
It was wild.
That's what we call bodyrecomposition, where the scale
doesn't really change, butyou're losing inches, which
(18:08):
means you're losing body fat.
So I would not use the scale asyour only way to measure your
progress.
So let's make sure that we dothat.
And then let's say you're notmaking any progress.
Like the pictures don't lookdifferent, your clothes isn't
fitting better, you're notlosing inches and the scale
doesn't move.
Track your better.
You're not losing inches andthe scale doesn't move.
Track your food.
(18:29):
If you're not doing it, andplug everything in.
I had someone the other day whotold me that macro tracking
didn't work, and I'm trying tofigure out why it didn't work.
And then she told me that shedidn't track the fun foods.
Of course she said the badfoods, she goes, but I didn't
track the bad foods because Ifelt guilty.
I'm like you're telling me thatyou were calorie tracking, but
(18:51):
only tracking the healthy things, and it's important to note
that the healthy things add uptoo.
Some people don't track thehealthy things or they think
that if I just eat healthy, I'mgoing to lose weight.
Well, no, like, a calorie is acalorie.
If you eat 4,000 calories worthof avocados, you're not going
(19:13):
to be in a calorie deficit.
So if you're not trackingcalories and you don't need to
do this.
But it really creates so muchawareness for clients who are
stuck and they might be like ohmy gosh.
I didn't realize that all thewhite claws I had on Saturday
totaled up to 800 calories andI'm like, just because it's 100
calorie, white claw doesn't meanthey don't add up.
You have eight, that's 800calories.
(19:35):
Now we're not in a deficit,okay.
So creating awareness, and ifyou're already tracking and
you're at a plateau, this iswhere and this is fat loss 101.
There are situations that aremore complex, where the thyroid
comes in and hormones, but let'skeep it simple.
Let's just keep it to simplefat loss.
We got to eat less or move more, or a combination of both.
(19:57):
So you, you know, drop two to300 calories from your average
intake or bump up your movement,just adding 20 minutes of
walking per day, or acombination of both.
That's just simple.
Breaking plateaus 101.
Sometimes it's more complicatedthan that, but that's a whole
(20:18):
other episode on its own,talking about the thyroid and
that stuff.
Speaker 1 (20:22):
Beautiful.
How does somebody find liketheir calorie intake?
Is it just like we go through aweek or two and log everything
and then see about what theaverage is?
Or is it we plug in our heightand our weight and it will tell
us which are?
Speaker 2 (20:37):
we looking at Both.
I would recommend both, becausethose online calculators which
are called RMR calculators, soresting metabolic rate, so we
use those to get an estimate andkind of like a ballpark.
So let's say Susan calls me upand she's like Danny, I'm stuck,
I don't know what's going on.
(20:59):
I will plug in her gender,height, weight, activity level
to populate a maintenancecalories.
So, okay, susan is likelymaintaining her weight if she
eats this much and in order forher to lose body fat or weight,
we're going to need to drop, youknow, two to 500 calories from
(21:21):
that number.
That's kind of a step one.
But what we do is we make thecalculations, we get the
maintenance calories, theestimated fat loss calories, but
then we compare it to theirtrue intake.
And that's where most people gowrong is they decide that they
want to lose weight, downloadMyFitnessPal, plug in their age,
(21:43):
gender, height, their goalweight and MyFitnessPal is their
age, gender, height, their goalweight and my fitness pal is
okay, ashley, in order for youto lose one pound a week, you
need to eat 1200 calories.
And Ashley's like okay, andshe's all fired up because she's
motivated.
She downloaded my fitness pal,she's excited, and then she does
it Monday, tuesday, wednesday,friday and then Saturday.
(22:04):
She's like I earned a burgerand fries and a blizzard I'm not
going to track it because it'sjust one day.
And then she does that forthree weeks.
The average diet lasts 21 days.
She's like man, I'm hungry 2100calories sucks.
And then she takes a break frommy fitness pal for five months,
and you know.
The cycle goes on and on.
So what we want to do, insteadof just letting some robot tell
(22:27):
you how much to eat is you, usethese RMR calculators on Google
to get a number.
And then, actually, I wouldn'teven do that first.
First I would track yourtypical intake.
So because the number that thecalculator is going to give you
might make you change yourintake.
(22:48):
So, before you do anything,let's reverse Step one.
What you want to do is justtrack your typical food intake,
typical, and this is the number.
When our clients come to us,they don't start working with us
for at least seven days.
We give them access to our appand I say, susan, I need you to
track your typical intake and itis utmost important that you do
(23:11):
not change your current eatinghabits.
So if you had plans on Fridaynight to go out with the girls
and have bottomless margaritasand queso and chips.
I need you to do that.
And if you skip breakfast, Ineed you to do that.
And if you eat Eggs Benedictfor breakfast, I need you to
keep doing that.
Because what we want isbaseline intake, because what
(23:36):
you're going to do is you'regoing to track your food
honestly and accurately for fiveto seven days.
Make sure to include a weekend,because weekend calories count
too, and you're going to comparethat to the number.
So let's say Susan is stuck.
She tracks her food.
She's very, very honest.
Her average intake is 2,200calories average.
(23:58):
It's very important to look atthe average, because some days
might be 1,500 and some daysmight be 3,000.
So over the seven days, heraverage is 2,300.
Well, what do you know, susan?
Based on our calculator, theestimated maintenance calories
is 2,100 to 2,400.
So this is why Susan is stuck.
(24:20):
It makes sense.
She thought she was in acalorie deficit, but when she
added up all the peanut butterand all the unlimited guacamole
and the margaritas, she's likeooh, I didn't realize that I was
actually eating 2,200.
I thought I was eating 1,500.
So then, what you wanna do fromyour average intake is create a
(24:40):
deficit of about three to 500calories on average.
Sometimes you can honestly juststart at maintenance with a
higher protein intake and gofrom there.
Speaker 1 (24:54):
It really like is taking some of the mystery out
of what I feel like there's beenhuge industry on diet, culture
and exercise and get skinnyquick and all the things.
But I want to talk aboutsomething, if you're comfortable
talking about it is you have ababy?
Speaker 2 (25:10):
or how old is your baby now?
Speaker 1 (25:12):
She'll be like she's eight months.
Yeah, it's a lot, you know, andI mean, obviously there's
changes in the body there, likehow are you approaching having a
kid and being a new well,almost one year full mom?
Like how has that all been?
Speaker 2 (25:26):
Yeah, it's been wild and it sounds weird, but I, when
I was pregnant, I told myhusband that I was excited to be
a mom, obviously because Ialways wanted to be a mom, but,
honestly, to be able to relateto my clients more because most
of my clients are busy moms andit's one thing to, you know,
(25:46):
give them advice and coach them,but without being a mom, it's
almost like I had a differentperspective.
And once I was in it, I waslike, okay, this is why it's
hard for the moms.
Yesterday was her first day ofdaycare and I didn't have
anything more than a proteinshake.
Because I'm getting her readyfor daycare like running up and
(26:07):
down the stairs where are thewipes, I need diapers, she needs
like her hat and she needs herwater bottle and I left.
I was like, oh my gosh, like Ihaven't skipped a breakfast in
my entire life and it's day oneof daycare and all I had I was a
protein shake.
I was like this is exactly whatmy clients are doing.
So it's just.
I honestly love it because it'sjust so raw and so real.
(26:29):
But I think the most importantthing and this was my goal,
because I you know, I'm all I'mvery much a believer in
practicing what you preach.
Like.
I would never tell my clientsto strength train at least twice
a week if I didn't do it Like.
I practice what I preach, andso I.
I know that a lot of peoplethat reach out to me um,
(26:51):
struggled postpartum and, justyou know, feeling like
themselves again and I reallydidn't want that to be me.
What I told my husband is Ireally don't want to lose myself
in motherhood, because I feellike a lot of the women that
reach out feel lost, like theykind of lost themselves for
years, like years, I would saylike five years, seven years and
(27:14):
they kind of, you know, forgotwho they were and they haven't
felt like themselves.
And I wanted to avoid that atall costs.
And in order to that, the keywas asking for help, even though
moms can do it all they can.
If you're a mom like you can doit all, moms can do it all.
You don't have to.
You can do it all, moms can doit all, you don't have to.
And that is one of the mostimportant things that I want to
(27:37):
put out there you can do it all,but you don't have to.
And, yes, it sometimes feelsgood to be like I did all the
things.
You don't get a trophy for thatand your health is negatively
impacted by doing so and it'snot worth it.
And so for me, even though Ihave, I didn't have full-time
(28:01):
daycare until this week, likeeight months old baby.
I asked like I had like avillage raise this baby with me
because I knew it was importantto go to pelvic floor therapy to
get my workouts in, to have myme time to clean my kitchen, to
cook and people.
I would honestly text peopleand be like, hey, I want to come
over and hang out with the babywhile I take a shower and cook
(28:22):
some dinner.
They're like, oh my gosh.
Yes, most people are willing tohelp or hang out with a baby.
So asking for help honestly isthe biggest game changer when it
comes to not losing yourself inmotherhood.
Speaker 1 (28:36):
I love that.
I mean it's super inspiring.
I don't have kids but I amengaged and you know, I feel
like it's a thing a lot of uswomen kind of worry about,
especially in the hustle andbustle of today's culture.
And you know, being so like goget it, like you can do it all
but you don't have to.
So I love that.
That being said, you are so onthe go as a mom, but also
(28:58):
dealing with people who may beon the go.
How is your approach to gettinginto like oh, I winced at even
saying it meal prepping, becauseI am the absolute worst, I'm
just a grab and go kind of girly.
How do you get your clients tomake the shift?
Speaker 2 (29:15):
Yeah, meal prep is one of those things where I have
to be honest.
Until I was pregnant, I was themeal prep queen.
I would hashtag meal prepSunday every single week.
I would weigh it out.
I would even weigh out myhusband's and then I stopped
doing that because I realized hedoesn't care what it weighs.
It was a whole like.
It took me months to realizethat and you know, I still meal
(29:40):
prepped up until probably mythird trimester, where I was so
uncomfortable it was summer andI and I tell people this all the
time like I ordered so muchpizza during my third trimester,
but you know, you just balanceit out, add a veggie.
That's my thing.
Hashtag add a veggie.
And so when it comes to mealprep, I think poor planning
(30:01):
leads to poor choices.
So step one is plan Like justwrite it down and you don't have
to get fancy, or you know, geta fancy like meal prep, like you
know, pad for your fridge, whatI did, you know, pre-pregnancy
we just moved into in a house soI told my husband like, okay,
once we unpack this kitchen, wehave to come back to the meal
(30:22):
prep, because it has been sorandom and I think people
appreciate the realness that,even though I'm a dietician, a
fat loss coach, like sometimes Ilive on Tropical cafe, like
that's been happening for twoweeks.
I just want to put it out there.
This is not like a plug, butthat's just the reality of
moving.
It's not always going to beperfect, but it's about not
letting that slip away, likedon't let it snowball too far,
(30:45):
uh, but back to the meal prep.
Speaking of snowballing,sometimes I like to go on a
tangent, but we won't go therewith the smoothies.
But when it comes to meal prep,what I used to do is just pick
two recipes.
So I'd be like, okay, whatsounds good this week?
And I would pick two things.
I may or may not call myhusband and ask for his input,
but you know he'll just eatwhatever I cook, and sometimes
(31:06):
he cooks too.
But pick two recipes and justget the ingredients for those
recipes and it doesn't have tobe complicated.
I think the hardest part aboutmeal prep is people are
overwhelmed before it evenstarts because they think it's
complex.
But some of my most simple mealpreps I went through a phase of
doing easy meal Mondays onInstagram and just to give you a
(31:28):
very simple example of what ameal prep could be.
You could go to Target, buysome chicken sausage, buy those
little potatoes.
Just to give you a very simpleexample of what a meal prep
could be you could go to Target,buy some chicken sausage, buy
those little potatoes it'sactually called the Little
Potato Company.
They're like in a cute littlebag or a container and then just
buy like two veggies and you'rejust going to cut up the
chicken sausage pan, fry it,roast the little potatoes they
(31:50):
come in like a little foil thingor just throw them on a pan
olive oil, salt and pepper thedirections are on the little
cute bag and then you just steam.
You can steam a frozen veggie,like you don't even have to
roast them.
Roasting does taste better, butthree ingredients plus olive
oil and salt and pepper, like itdoesn't have to be complicated.
I think that's where people getoverwhelmed and they don't even
(32:11):
start.
They're just like ah, like no,it's too scary and there's too
many ingredients and I'm not agood cook.
You can cut a chicken sausage,you can throw potatoes in the
oven and you can steam veggies.
Speaker 1 (32:26):
Boom, that's meal prep.
Keep it simple.
I feel like there's a lot ofjust like.
Let's make this simple, itdoesn't have to be complex.
I am listening to you say that,just being like, why don't I do
that?
I don't know.
It's like really not that hard.
And now I'm picturing myselfwalking through Target and I
have to break this up because Ifeel like there's a little bit
of controversy out thererecently too, about kind of the
(32:47):
caffeine intake and healthy sodagame, and I saw you do a post
about caffeine.
I just kind of want to like,what do you think about these
healthy sodas?
Like, are they actually healthy?
And then also, if you couldtouch on caffeine intake for us.
Speaker 2 (33:02):
Yeah, are we talking about the prebiotic sodas that
are going through the lawsuit,the huge lawsuit?
Yeah, yeah, I have been talkingabout that for the past three
days with I was even likeranting to my husband about it.
He just has to hear all of mythoughts.
I'm like I can't believe thisgirl sued Poppy.
That's ridiculous and for thosewho are like what's happening,
(33:23):
so long story short let's, let'stake a step back.
So there's regular soda slashpop.
Do you call it soda inCalifornia?
Speaker 1 (33:33):
Soda.
Speaker 2 (33:33):
Yeah, I'm Canadian, so we call it pop back home.
But right, it's all the same.
Speaker 1 (33:38):
Well, I'm originally from New Mexico, so we call
every soda Coke, so it's soda.
Okay, so we'll call it soda.
Speaker 2 (33:46):
So obviously we have our regular sodas like Pepsi and
Coke and things like that.
And then recently, I think inthe past year or so, pepsi and
Coke and things like that.
And then recently, I think inthe past year or so, the
industry came out with theseprebiotic sodas.
So they're about 25 caloriesand there is a claim on the
label like gut healthy, becausethey add fiber to these drinks
(34:09):
and there's a little bit ofadded sugars.
There's five grams of addedsugars, but your typical pop,
like a Sprite, will be like 30plus grams.
And so Poppy got sued becausethis girl I don't know her name,
but she was like I would haveto drink five of these, or maybe
it's four, to get the prebioticbenefits.
(34:29):
And I'm just like why would youdo that?
Like nobody eats one thing toget all the prebiotic benefits.
Like I love poppy, I alwayshave them in my fridge because
water yes, water is number one.
But sometimes you just get sickof water and you just want
something sweet and bubbly andpersonally I don't love
(34:51):
sparkling waters.
I think they're boring and notsweet enough.
So poppy and olipop are likethe perfect thing because
there's a little bit of addedsugar, a little bit of fiber.
But I don't buy poppy becauseit's going to improve my gut
health.
That's not even a thought in myhead.
If you want to improve your guthealth, that's not even a
(35:15):
thought in my head.
If you want to improve your guthealth, eat more fruits and
vegetables and whole grains andmanage your stress and find a
way to poop daily.
I mean, that's gut health 101.
So I just can't believe thatthis girl was like so upset to
the point that she sued thecompany Like I would have to
drink four of these a day tohave prebiotic benefits.
It's like avocados.
(35:36):
Avocados are super gut healthy,they're a good source of fiber,
but I'm not going to eat five aday to improve my gut health.
No, variety is actually one ofthe number one recommendations
to improve gut health.
To be specific, the evidencesupports eating 30 plant foods
per week to basically help yourgut thrive.
(35:58):
So do not drink five of thesame cans of soda per day,
because that's not the way to go.
So this whole poppy thing is, Ifeel, bad for the company
because I mean they're notsaying like you have to drink
five of these to be healthy.
Speaker 1 (36:15):
No.
But that being said, like do we?
Should we really be drinkingfive of anything?
So I'll throw back the caffeinequestion.
Like, what about the caffeineintake?
I mean, I'm a like girl thatneeds to have one for flavor,
one for caffeine and one's mywater.
So, like what, what are wedoing to ourselves with this
caffeine?
Speaker 2 (36:34):
Yeah, and I am a fan of coffee, but the yeah, like I
love coffee, but not to a pointwhere I need it, and that was,
honestly, I never had coffeeuntil I was 20, 20 some years
old, when I was driving from myhometown, sudbury, ontario, to
St Louis, missouri, to go tograd school, that was the first
(36:55):
time I had coffee.
I was like this is a 16-hourroad trip.
I need a McDonald's iced coffeeASAP.
But the recommended dailyamount is 400 milligrams of
caffeine per day.
That's not that much.
For example, I'm almostpositive that the grande iced
(37:15):
coffee from Starbucks is 140-ishmilligrams of caffeine and
that's just like a grande coffee.
So just to.
I would say like foureight-ounce cups of coffee would
be 400 milligrams.
One energy drink could be 100,but those bigger ones are 300
milligrams.
When it comes to caffeine,everyone has a different
(37:37):
tolerance, which is important tonote.
But I think my biggest concernwith caffeine are teenagers,
because teenagers seem to beobsessed with caffeine.
I work with a lot of highschool athletes and they drink
more caffeine than most adults,I know, and that's actually a
concern.
But when it comes to adults, Iwould say you know, like if you
love coffee or whatever it islike, go for it, have your
(37:59):
coffee, I'm not going to stopyou.
I have a coffee almost everyday, 10 am ish, with my perfect
bar.
It's like a ritual, to thepoint that I brought perfect
bars to Mexico because I thinkmy coffee tastes better with my
perfect bar and my Perfect Barisn't the same without coffee.
Like no joke, I like broughtPerfect Bars to Mexico for my
wedding ceremony.
It was intense, but anywho,that's a whole other thing.
(38:23):
I love the dedication, superdedicated, the only time I don't
eat Perfect Bars.
When I was pregnant, baby didnot like Perfect Bars, like it
was just just I had to take abreak and it was so sad, but
it's just, it's the only thingthat didn't sound good.
Coffee and perfect bars my twofavorite things.
And the baby was like we don'tlike that, not us, yeah, but
(38:44):
when it comes to the caffeine, Ithink that if you're, if you're
struggling with sleep, having acaffeine cutoff I would say
noon or 2 pm the latest can be atotal game changer.
I work with a lot of womenstruggling with perimenopause
and they have a lot ofdifficulty sleeping and when
they live by the 12 pm caffeinecutoff, things magically start
(39:07):
to get better.
So it really depends.
Some people thrive with morecoffee but honestly there's so
many people that come to workwith me that are drinking.
I had a client that wasdrinking like three energy
drinks per day, the 300milligram ones and once she
started nourishing her body andhaving an all foods fit mindset
(39:29):
and focusing more on balance sheshe was down to one a day and
now she barely has one.
She might have like one or twoa month.
Once you start to eat better,you don't need coffee for energy
, because most people somepeople do it for the taste, but
some people do it for the energy, like they can't function
without it, and usually thosepeople don't have a good
(39:51):
foundation of lifestyle habits.
So once you improve thoselifestyle habits they're like oh
my gosh, it's so great I don'thave to rely on coffee anymore
to function Like who would havethunk.
Speaker 1 (40:04):
Dani, you are such a fun wealth of knowledge in this
space, making this soapproachable for us.
Is there something in the spacethat you're excited to see or
something you would like todebunk for the audience?
Maybe the social media of itall?
Speaker 2 (40:21):
in our final words, as we wrap up today, yeah, the
greatest myth that I want todebunk, which I touched on for
about half a second earlier, wasthat carbs are not the enemy.
I think that's the mostimportant thing to put out there
.
So many people, both men, women, even high school athletes,
(40:42):
college athletes have a fear ofcarbs, and I get it because I've
been there.
In my early 20s, one of mytrainers put me on a low carb
diet and I got super lean, butit kind of messed up my mindset
for a few years around carbs.
But it is so magical when youcan finally learn to eat carbs
guilt free.
(41:03):
Carbs do not directly causeweight gain and people are like
no, no, no, danny, they do.
Like I look at a muffin and Igain five pounds.
What people don't realize?
Because they think like oh,when I cut carbs, I lose weight.
And it's important to realizethat most foods that have carbs
are really high in fat, forexample, the muffin.
(41:23):
People think like, oh, yeah,like I cut out pastries and lost
weight.
Pastries are.
There's most things that peoplethink are high carb are
significantly higher in fat andsometimes higher in fat than
carbs, for example, pizza.
People might be like oh, yeah,like I'm going to cut out all
carbs.
So they cut out pizza.
Pizza has more fat often thancarbs, and the calories from fat
(41:47):
add up more than twice as fast,and so that's why, when you go
keto or low carb, you lose likeso much weight so fast.
Not only did you cut out carbs,you cut out fats too, so now
you're basically just eatingprotein and veggies.
So just know that carbs are notthe enemy.
Carbs do not directly causeweight gain.
(42:07):
Fruit is also not the enemy.
So many people are afraid ofbananas, and this is me telling
you you have no, you should haveno fear in bananas.
Like and it's crazy because,like I have to say this the same
people that are terrified ofeating bananas drink alcohol
Like they have like 10 beers onthe weekend.
How is that better than thebanana?
(42:27):
How?
I just don't know.
It ain't.
It's not like we don't have anobesity epidemic because people
are eating too much fruit or toomany bananas.
That's a fact.
So if you're afraid of carbs,just know that you don't have to
fear carbs and you can improveyour health and you can lose
body fat while including carbs.
So many of my clients are doingit and they're eating over like
(42:49):
200 grams of carbs per day,living their best lives because
carbs are delicious.
Speaker 1 (42:54):
Beautiful Carbs are delicious.
Dani, please tell everybodywhere they can find.
You find your podcast.
All the good things.
Speaker 2 (43:02):
Yep.
So my website ispivotnutritioncoachingcom, so
that you don't forget it.
Just think of the Friendsepisode Pivot.
That's literally where I gotthe name from, because I love
friends.
So you know when in doubt pivotand my podcast is but first
pivot.
It's basically like but firstcoffee, but but first pivot,
(43:22):
because the first step is topivot away from restriction,
because you don't need to feelrestricted awesome.
Speaker 1 (43:30):
Thank you so much for taking the time to be here and
having this convo.
Speaker 2 (43:34):
It was so much fun.
Let's do it again, woo.
Speaker 1 (43:39):
Thank you so much for listening to Confessions of a
Wannabe it Girl.
Don't forget to rate andsubscribe to the show.
As always, we'll see you nextTuesday.
Thanks for watching.
Welcome back to Confessions of a Wannabe it Girl
, the podcast to help you filterout the BS in pursuit of
becoming the next it girl.
And let me tell you, every itgirl, in my opinion, and wannabe
it girl at some point has trieda fad diet.
I mean, it's fair to say we allwanna be living our best lives
(00:20):
in our dream bodies, looking fit, whatever it may be, having
body goals up down, left orright.
I'm not here to judge what theyare.
I honestly have my own bodygoals I would like to achieve
and usually the way we try toget there, especially
pre-Ozempic, was through faddieting.
(00:41):
So in this episode we aretackling how to really
sustainably change our lives,change our mindset, get rid of
that fad dieting.
We are joined by Dani, aregistered dietitian, certified
sports dietitian and CEO ofPivot Nutrition, as well as
(01:02):
hosting her podcast called butFirst Pivot.
This episode we are giving youthe keys to weight loss, making
it simple, making it easy tostart on this journey and
hopefully stick through it aswell, because we're shooting for
sustainability.
Dani makes this approach supereasy and fun and I hope this
(01:23):
episode gets you going withthose health goals.
Let's dive in.
Welcome to Confessions of aWannabe it Girl.
I'm your host, marley Fregging,and I'm here to help you filter
out all the bullshit and becomethe next it Girl.
This podcast explores thereality of what it really takes
to make it out there.
As it turns out, it is way lessInstagramable than I thought it
(01:46):
was going to be.
I'm still very much a work inprogress, but there's simply
nothing else I'd rather be doingthan chasing my dreams.
So let's learn from my mistakesand work together to achieve
our dreams with more confidence,clarity and direction.
Let's get after it.
All right, guys.
Welcome back to Confessions of aWannabe it Girl.
I am joined by Dani, anutritionist coach.
(02:08):
I'm so excited to dive in withyou today, dani.
Welcome to the show.
What's up everybody?
Thanks so much for being here.
I have so much to talk about inregards of nutrition.
I feel like, you know, in theage of Ozempic.
You know a lot of people arelooking at maybe to lose some
weight, feel self-conscious.
(02:29):
I mean, the battle of weightand health is always battling.
So let's dive in with talkingabout what is really like the
borderline between being healthyand being obsessive, or being
completely unobsessed withhealth and being very unhealthy.
(02:50):
How do we find the balancewithin that.
Speaker 2 (02:53):
Right and that's the perfect word to describe what I
do is balance, because mostpeople want to be healthy for
the most part.
I think about two thirdsthirdsof Americans are actively
seeking weight loss, so mostpeople want to improve their
health.
Most people want to lose weight, but they don't want to give up
(03:14):
their favorite foods and mostdiets are restrictive and people
don't like to feel restrictedand this is why they get stuck
in this all or nothing cycle,because they're like OK, I want
to lose weight, I got to go allin, I have to go 100% intense.
And all or nothing leads tonothing most of the time,
(03:38):
because it's kind of likemarathon analogy is my favorite
way to explain it when the gungoes off and the marathon starts
, if you start sprinting as fastas you can, you're not going to
finish that race.
You're not, you can't sprint amarathon.
And sustainable fat loss thekey word being sustainable,
because who wants to lose 30pounds and gain it back?
(03:58):
Nobody, no one.
The success rate of fad diets is5%.
Five that's worth than a failin school, like 5% is not even a
thing.
You wrote your name.
That's 5%, and so in order tohave sustainable fat loss, we
need to realize that it is amarathon, not a sprint.
So the key is to find a balancebetween nourishing your body,
(04:22):
eating wholesome foods, but alsoincluding what I call fun foods
, which most people refer to asbad foods, but we don't use that
language.
That's negative.
We call them fun foods becausethey're fun, they're delicious
and you don't have to feelguilty for eating them.
And that's where most peoplestruggle and why people come to
me.
They just they don't want tofeel bad about having a donut.
Speaker 1 (04:50):
Yeah, no, we don't.
We don't want to feel bad abouthaving a donut at all.
So I want to talk a little bitabout, you know, the hamster
wheel of diets.
I think there are so many faddiets.
I mean, I'm in LA so I live inthe Mecca of where most of them
are created and I'm marketed tothem every single day.
You just said that only 5% ofthese you know fad diets work.
Is it because fad, the dietitself doesn't work, or just
(05:11):
because it's not sustainable?
Speaker 2 (05:13):
Both the diets don't work because they're
unsustainable.
5% is basically you know like,and the thing is they work but
not long-term, so they don'tactually work.
So when people reach out towork with me, I always ask what
diets have you tried and why didthey or didn't they work?
And almost always they will say, oh, I did keto and it worked,
(05:36):
but it wasn't sustainable.
So then I'm on the phone withSusan trying to figure it out
and I'm like so, susan, if yougained all the weight back, did
it actually work?
And she's like well, I guessnot.
Aha, that's the aha moment whenpeople realize all of these
diets where they lost 20 pounds,gained it back lost 20 pounds,
(05:57):
gained it back they didn'tactually work because if it's
not sustainable, it doesn't work.
So we're not looking for the.
Nobody wants a temporarysolution and that's kind of the
problem with these fad diets ispeople cannot sustain them
because they feel deprived.
For example, the keto diet isone of the most popular diets
(06:18):
and sure you can lose 60 poundsin three months if you cut out
carbs, which you know isactually a little bit more than
just carbs.
But most people do ittemporarily.
There's an expiry date and assoon as you have an expiry date
to your diet, you're basicallysetting yourself up for failure,
because you're like, oh, I'mgoing to do this until the
wedding, and then what?
(06:38):
Go back to your old habits.
Of course, you're going to gainthe weight back.
The missing piece to most dietsis the exit strategy, and
that's what we implement withour clients and that's why we
work with them for nine to 12months on average, because, even
though we can help Susan lose20 to 30 pounds in six months,
Susan needs an exit strategy,because maintenance is the
(06:59):
hardest part of fat loss.
Speaker 1 (07:02):
I want to dive into that.
I love what you're saying abouthaving an exit strategy.
Being somebody who definitelywent through college and did the
whole calorie counting thingand lived my life, I don't think
I realized that naturally I gotvery tired of staying so
restricted.
So I naturally created an exitstrategy.
But how do you realistically,healthily I'm not saying I did
(07:25):
it in the healthy way, Idefinitely didn't I was 22 and
knew nothing how do you create ahealthy exit strategy?
And prior to the exit strategy,is there a lot of restriction
or are you still already workingon balance?
Speaker 2 (07:38):
Right Balance.
The goal is balance all thetime, because another note that
I want to say is people wantwhat they can't have, and that's
human nature and that'severything.
If everybody had a Lambo,nobody would want one, right.
And it's the same thing withnutrition, whether you're
talking to a child or a teenageror an adult.
(08:01):
You tell a child they can'thave the lollipop, they want it
more.
You tell a teenager they can'tgo hang out with John after
school they sneak out, right.
You tell Susan that she can'thave carbs.
She's thinking about carbs moreand will likely cheat on her
diet and eat more carbs than shewould if she were allowed to
(08:21):
eat carbs.
So the number one thing when itcomes to this balance is
actually giving yourselfpermission to include all foods.
When I tell my clients this,they're like that sounds like
it's not a good idea.
I can't give myself permissionto include all foods because
then I'm going to eat it all.
I'm like you might think so,but when you don't feel
(08:42):
restricted, you're less likelyto overindulge.
So when pizza's fair game allthe time, you don't really want
pizza every day.
But when you're restricted andyou say I can't have pizza, you
have pizza all the time and fiveslices instead of two.
So it's.
I tell most people that reachout for help.
It's not a nutrition thing,it's a mindset thing.
(09:04):
Mindset is at the foundation ofsustainable fat loss.
This all or nothing mindset,this perfectionist mindset, does
not get us anywhere.
Speaker 1 (09:14):
Let's talk about the mindset here.
So you know, you just said likeyou could eat pizza basically
all day and that's going to makeyou want it less.
You know, for somebody on theoutside it does sound ridiculous
on some level to believe.
How do you get people to fullsend it with this mindset?
Speaker 2 (09:31):
Yeah, it's definitely not that it's easier said than
done, right?
People listening might be like,oh my gosh, I could never trust
myself to have all of myfavorite foods.
And it takes practice myself tohave all of my favorite foods.
And it takes practice and therewill be speed bumps, which
people might call failures.
(09:52):
But the way I help peoplethrough these barriers is an
exercise called failure isfeedback.
So we always practice balancewhere the goal is, you know, eat
fuel foods.
So there's fun foods and fuelfoods.
That that's how I teachnutrition to 50 year olds, 20
year olds and eight year olds.
Fuel perfect fuel foods fuelthe body, they have lots of
(10:12):
nutrients, they are morenutritious.
And then fun foods are whatpeople you know deem like bad
foods or junk foods or lessnutritious is more of a positive
way of saying it.
And it's really a balance of, Iwould say, at least 80, 20, you
know, maybe 90, 10 for peoplewho are a little bit more dialed
in, but it's definitely notlike a hundred to zero or 50, 50
(10:32):
.
And you know, step one is justsaying out loud I give myself
permission to include all foodsis a big step forward because
you might not believe it yet,but saying it is, you know,
moving forward, but it's reallyjust working through it.
I have a new client.
She's about three weeks inright now and she struggles with
(10:53):
an all or nothing mentality andshe does not.
She wants to believe that allfoods fit, but it still blows
her mind that I help people loseweight all the like hundreds of
people, and they include allfoods.
And she goes well, it doesn'tmake sense.
I was like what do you mean?
Like you're doing it.
You just lost eight pounds inthree weeks and you went out to
(11:15):
eat three times last week.
You are living proof.
Like the proof is in thepudding.
You are including fun foods andyou feel better and you're
losing weight.
So sometimes it's not about justbelieving it.
Sometimes you have to see it tobelieve it.
So oftentimes it's just, youknow, helping these clients get
(11:36):
comfortable, being uncomfortablewith including these foods and
just kind of showing them theway rather than just telling
them like, yeah, all foods fitWell.
That's all foods fit Well.
That's hard to believe.
But when you almost like, forcethem to include fun foods,
people are like, wait, you're adietician and you're like
forcing your clients to eatReese's cups sometimes, because
(11:58):
if not, if we're not includingthem not every day, but if we're
not including the fun foods wewant.
It's kind of like a build up oflike I'm saving my calories or
you know I'm.
You know say just yeah, savingmy calories is probably the best
way to describe it.
Like I'll be good Mondaythrough Friday and then what?
And that's the most commonexample is people don't get
(12:22):
anywhere with their weight lossjourneys because they're good
Monday through Friday and thenthey binge and overindulge on
the weekends because they feellike they earned it, they
justify their actions and thenthey take one step forward, one
step back.
Every weekend is a step backbecause of this all or nothing
mindset.
But this is where it's likeSusan, you can have Dairy Queen
(12:44):
on a Tuesday, you don't have towait till Saturday.
And because Susan is like, oh,like I can have some, I don't
have to overdo it.
She gets a mini blizzardinstead of her usual extra large
on Saturday, because shedoesn't feel like she needs to
overdo it Absolutely so, dani.
Speaker 1 (13:00):
I'm going to ask you what is your fun foods and your
fuel foods, just to give us allan example.
Speaker 2 (13:06):
Oh, yes, Well for people that are watching the
video version of this.
Speaker 1 (13:10):
I was wondering if the avocado sweater was going to
come in.
Speaker 2 (13:14):
I'm wearing this granny avocado sweater that my
mom sent me for Christmas in themail.
This is all she sent me forChristmas was this avocado
knitted sweater and I thought itwas so appropriate.
So my logo if you can seebehind me, it's actually an
avocado donut, so instead of aavocado pit, it's a donut.
I wouldn't say donuts are myfavorite foods.
I'm definitely more of an icecream person.
Ice cream, definitely at thetop.
(13:37):
I love those Magnum bars.
There's ice cream bars.
It's a raspberry chocolate sogood.
That's my favorite, for sure.
We always have those in thefreezers.
And the Oreo bars it's kind oflike the Oreo ice cream sandwich
, but the bar version.
I just love ice cream bars.
That's probably my favorite.
Fun food, Fuel foods.
Avocado definitely at the top.
Obviously it's everywhere.
(13:58):
But blueberries, Blueberriesprobably up there too it's.
You know, berries are in seasonright now.
It's summer, so yeah, I'll eatall the berries all day.
Watermelon I'll crush so muchwatermelon.
Speaker 1 (14:10):
I was going to say I think mine's watermelon Like
that's a fuel food for me, likeI can eat watermelon all day,
every day.
But it's kind of a fun food too, because I douse that baby in
tahini.
Speaker 2 (14:21):
And some foods are in between.
And the thing that's importantto note is that nutrition is not
black and white, and that's whyI don't like good versus bad.
First, food does not havemorality Like you're not and the
problem with categorizing foodsas good and bad is that then
people take on that themselves.
So if they eat a donut now,they feel like they're a bad
(14:43):
person because donuts are badand now they're bad.
But food should not havemorality.
Food is food.
It's either more nutritious orless nutritious.
That's a positive reframe thatwe use, because there is a big
gray area in nutrition, becausethere's foods that are kind of
in the middle and people ask methat all the time.
They're like well, what aboutthis?
(15:03):
It's kind of in the middlebecause it's fuel.
It's you know, it's fuel ish,but it's also fun ish.
So we're just going to throw itin the middle.
Speaker 1 (15:12):
Throw it in the middle.
I love that.
So speaking about maybe like amiddle point in people's
journeys is like sometimespeople get on this weight loss
journey, they get started, theyget real into it maybe on a fad
diet and they hit kind of like aplateau and they're stuck at a
point, and I think you did apost about this.
Can you talk about, like, howto deal with getting through
(15:33):
that stuck point and maybe likea fat loss journey or gaining
nutrition journey?
Speaker 2 (15:38):
Yeah, I love a good weight loss plateau.
I get a lot of calls forplateaus and it's very exciting
because this is where the NancyDrew comes out, where it's like
okay, why is it happening?
The client I was just tellingyou about earlier, the one who
lost eight pounds in three weeksshe reached out because she was
at a plateau.
I feel like we didn't do thatmuch in the last three weeks and
she lost eight pounds.
(15:58):
Sometimes it's creatingawareness.
That's step one to changecreating awareness and for
people that are not trackingtheir calories or their macros,
just doing that for a few daysand being truly honest with
yourself can be the light bulbmoment.
Oh, this is why I'm stuck,because some people just start
(16:21):
eating healthier, moving theirbodies a little bit more, and
they start to lose weight.
But plateaus are normal and Ithink it's important to
normalize plateaus.
Plateaus are the body's way ofprotecting itself.
The body doesn't want you tolose all your body fat, because
fat is protective.
(16:41):
So just know that when you hita plateau, your body is saying I
love you, not I hate you,because people say like, oh, my
body's broken.
No, your body is actuallyworking.
The plateau is a protectivemechanism, but how do we break
through them?
So if you're not tracking yourcalories and macros and you're
stuck, nothing is happening.
(17:02):
The scale isn't moving.
First, I would consider takingprogress photos and measurements
for anyone on a weight lossjourney, especially if you're
strength training, which Ihighly recommend doing, because
most people want to lose fat,not muscle, and in order to
preserve your muscle mass whilefocusing on fat loss, strength
(17:22):
training is so, so, so important, because most people that want
to lose weight want to lose fat.
So lift those weights and Ipromise, ladies, you're not
going to look bulky.
Okay, unless you start takingtestosterone, it's not going to
happen, so have no fear.
But taking progress photos andmeasurements is so important
because the scale doesn't alwaystell the whole story.
If you're strength training andyou're eating higher protein
(17:46):
and you're doing all the thingsright, you might lose inches and
maybe the scale stays the same.
I've had a client who had thisamazing transformation.
The scale did not go down, buther body looked completely
different.
It was wild.
That's what we call bodyrecomposition, where the scale
doesn't really change, butyou're losing inches, which
(18:08):
means you're losing body fat.
So I would not use the scale asyour only way to measure your
progress.
So let's make sure that we dothat.
And then let's say you're notmaking any progress.
Like the pictures don't lookdifferent, your clothes isn't
fitting better, you're notlosing inches and the scale
doesn't move.
Track your better.
You're not losing inches andthe scale doesn't move.
Track your food.
(18:29):
If you're not doing it, andplug everything in.
I had someone the other day whotold me that macro tracking
didn't work, and I'm trying tofigure out why it didn't work.
And then she told me that shedidn't track the fun foods.
Of course she said the badfoods, she goes, but I didn't
track the bad foods because Ifelt guilty.
I'm like you're telling me thatyou were calorie tracking, but
(18:51):
only tracking the healthy things, and it's important to note
that the healthy things add uptoo.
Some people don't track thehealthy things or they think
that if I just eat healthy, I'mgoing to lose weight.
Well, no, like, a calorie is acalorie.
If you eat 4,000 calories worthof avocados, you're not going
(19:13):
to be in a calorie deficit.
So if you're not trackingcalories and you don't need to
do this.
But it really creates so muchawareness for clients who are
stuck and they might be like ohmy gosh.
I didn't realize that all thewhite claws I had on Saturday
totaled up to 800 calories andI'm like, just because it's 100
calorie, white claw doesn't meanthey don't add up.
You have eight, that's 800calories.
(19:35):
Now we're not in a deficit,okay.
So creating awareness, and ifyou're already tracking and
you're at a plateau, this iswhere and this is fat loss 101.
There are situations that aremore complex, where the thyroid
comes in and hormones, but let'skeep it simple.
Let's just keep it to simplefat loss.
We got to eat less or move more, or a combination of both.
(19:57):
So you, you know, drop two to300 calories from your average
intake or bump up your movement,just adding 20 minutes of
walking per day, or acombination of both.
That's just simple.
Breaking plateaus 101.
Sometimes it's more complicatedthan that, but that's a whole
(20:18):
other episode on its own,talking about the thyroid and
that stuff.
Speaker 1 (20:22):
Beautiful.
How does somebody find liketheir calorie intake?
Is it just like we go through aweek or two and log everything
and then see about what theaverage is?
Or is it we plug in our heightand our weight and it will tell
us which are?
Speaker 2 (20:37):
we looking at Both.
I would recommend both, becausethose online calculators which
are called RMR calculators, soresting metabolic rate, so we
use those to get an estimate andkind of like a ballpark.
So let's say Susan calls me upand she's like Danny, I'm stuck,
I don't know what's going on.
(20:59):
I will plug in her gender,height, weight, activity level
to populate a maintenancecalories.
So, okay, susan is likelymaintaining her weight if she
eats this much and in order forher to lose body fat or weight,
we're going to need to drop, youknow, two to 500 calories from
(21:21):
that number.
That's kind of a step one.
But what we do is we make thecalculations, we get the
maintenance calories, theestimated fat loss calories, but
then we compare it to theirtrue intake.
And that's where most people gowrong is they decide that they
want to lose weight, downloadMyFitnessPal, plug in their age,
(21:43):
gender, height, their goalweight and MyFitnessPal is their
age, gender, height, their goalweight and my fitness pal is
okay, ashley, in order for youto lose one pound a week, you
need to eat 1200 calories.
And Ashley's like okay, andshe's all fired up because she's
motivated.
She downloaded my fitness pal,she's excited, and then she does
it Monday, tuesday, wednesday,friday and then Saturday.
(22:04):
She's like I earned a burgerand fries and a blizzard I'm not
going to track it because it'sjust one day.
And then she does that forthree weeks.
The average diet lasts 21 days.
She's like man, I'm hungry 2100calories sucks.
And then she takes a break frommy fitness pal for five months,
and you know.
The cycle goes on and on.
So what we want to do, insteadof just letting some robot tell
(22:27):
you how much to eat is you, usethese RMR calculators on Google
to get a number.
And then, actually, I wouldn'teven do that first.
First I would track yourtypical intake.
So because the number that thecalculator is going to give you
might make you change yourintake.
(22:48):
So, before you do anything,let's reverse Step one.
What you want to do is justtrack your typical food intake,
typical, and this is the number.
When our clients come to us,they don't start working with us
for at least seven days.
We give them access to our appand I say, susan, I need you to
track your typical intake and itis utmost important that you do
(23:11):
not change your current eatinghabits.
So if you had plans on Fridaynight to go out with the girls
and have bottomless margaritasand queso and chips.
I need you to do that.
And if you skip breakfast, Ineed you to do that.
And if you eat Eggs Benedictfor breakfast, I need you to
keep doing that.
Because what we want isbaseline intake, because what
(23:36):
you're going to do is you'regoing to track your food
honestly and accurately for fiveto seven days.
Make sure to include a weekend,because weekend calories count
too, and you're going to comparethat to the number.
So let's say Susan is stuck.
She tracks her food.
She's very, very honest.
Her average intake is 2,200calories average.
(23:58):
It's very important to look atthe average, because some days
might be 1,500 and some daysmight be 3,000.
So over the seven days, heraverage is 2,300.
Well, what do you know, susan?
Based on our calculator, theestimated maintenance calories
is 2,100 to 2,400.
So this is why Susan is stuck.
(24:20):
It makes sense.
She thought she was in acalorie deficit, but when she
added up all the peanut butterand all the unlimited guacamole
and the margaritas, she's likeooh, I didn't realize that I was
actually eating 2,200.
I thought I was eating 1,500.
So then, what you wanna do fromyour average intake is create a
(24:40):
deficit of about three to 500calories on average.
Sometimes you can honestly juststart at maintenance with a
higher protein intake and gofrom there.
Speaker 1 (24:54):
It really like is taking some of the mystery out
of what I feel like there's beenhuge industry on diet, culture
and exercise and get skinnyquick and all the things.
But I want to talk aboutsomething, if you're comfortable
talking about it is you have ababy?
Speaker 2 (25:10):
or how old is your baby now?
Speaker 1 (25:12):
She'll be like she's eight months.
Yeah, it's a lot, you know, andI mean, obviously there's
changes in the body there, likehow are you approaching having a
kid and being a new well,almost one year full mom?
Like how has that all been?
Speaker 2 (25:26):
Yeah, it's been wild and it sounds weird, but I, when
I was pregnant, I told myhusband that I was excited to be
a mom, obviously because Ialways wanted to be a mom, but,
honestly, to be able to relateto my clients more because most
of my clients are busy moms andit's one thing to, you know,
(25:46):
give them advice and coach them,but without being a mom, it's
almost like I had a differentperspective.
And once I was in it, I waslike, okay, this is why it's
hard for the moms.
Yesterday was her first day ofdaycare and I didn't have
anything more than a proteinshake.
Because I'm getting her readyfor daycare like running up and
(26:07):
down the stairs where are thewipes, I need diapers, she needs
like her hat and she needs herwater bottle and I left.
I was like, oh my gosh, like Ihaven't skipped a breakfast in
my entire life and it's day oneof daycare and all I had I was a
protein shake.
I was like this is exactly whatmy clients are doing.
So it's just.
I honestly love it because it'sjust so raw and so real.
(26:29):
But I think the most importantthing and this was my goal,
because I you know, I'm all I'mvery much a believer in
practicing what you preach.
Like.
I would never tell my clientsto strength train at least twice
a week if I didn't do it Like.
I practice what I preach, andso I.
I know that a lot of peoplethat reach out to me um,
(26:51):
struggled postpartum and, justyou know, feeling like
themselves again and I reallydidn't want that to be me.
What I told my husband is Ireally don't want to lose myself
in motherhood, because I feellike a lot of the women that
reach out feel lost, like theykind of lost themselves for
years, like years, I would saylike five years, seven years and
(27:14):
they kind of, you know, forgotwho they were and they haven't
felt like themselves.
And I wanted to avoid that atall costs.
And in order to that, the keywas asking for help, even though
moms can do it all they can.
If you're a mom like you can doit all, moms can do it all.
You don't have to.
You can do it all, moms can doit all, you don't have to.
And that is one of the mostimportant things that I want to
(27:37):
put out there you can do it all,but you don't have to.
And, yes, it sometimes feelsgood to be like I did all the
things.
You don't get a trophy for thatand your health is negatively
impacted by doing so and it'snot worth it.
And so for me, even though Ihave, I didn't have full-time
(28:01):
daycare until this week, likeeight months old baby.
I asked like I had like avillage raise this baby with me
because I knew it was importantto go to pelvic floor therapy to
get my workouts in, to have myme time to clean my kitchen, to
cook and people.
I would honestly text peopleand be like, hey, I want to come
over and hang out with the babywhile I take a shower and cook
(28:22):
some dinner.
They're like, oh my gosh.
Yes, most people are willing tohelp or hang out with a baby.
So asking for help honestly isthe biggest game changer when it
comes to not losing yourself inmotherhood.
Speaker 1 (28:36):
I love that.
I mean it's super inspiring.
I don't have kids but I amengaged and you know, I feel
like it's a thing a lot of uswomen kind of worry about,
especially in the hustle andbustle of today's culture.
And you know, being so like goget it, like you can do it all
but you don't have to.
So I love that.
That being said, you are so onthe go as a mom, but also
(28:58):
dealing with people who may beon the go.
How is your approach to gettinginto like oh, I winced at even
saying it meal prepping, becauseI am the absolute worst, I'm
just a grab and go kind of girly.
How do you get your clients tomake the shift?
Speaker 2 (29:15):
Yeah, meal prep is one of those things where I have
to be honest.
Until I was pregnant, I was themeal prep queen.
I would hashtag meal prepSunday every single week.
I would weigh it out.
I would even weigh out myhusband's and then I stopped
doing that because I realized hedoesn't care what it weighs.
It was a whole like.
It took me months to realizethat and you know, I still meal
(29:40):
prepped up until probably mythird trimester, where I was so
uncomfortable it was summer andI and I tell people this all the
time like I ordered so muchpizza during my third trimester,
but you know, you just balanceit out, add a veggie.
That's my thing.
Hashtag add a veggie.
And so when it comes to mealprep, I think poor planning
(30:01):
leads to poor choices.
So step one is plan Like justwrite it down and you don't have
to get fancy, or you know, geta fancy like meal prep, like you
know, pad for your fridge, whatI did, you know, pre-pregnancy
we just moved into in a house soI told my husband like, okay,
once we unpack this kitchen, wehave to come back to the meal
(30:22):
prep, because it has been sorandom and I think people
appreciate the realness that,even though I'm a dietician, a
fat loss coach, like sometimes Ilive on Tropical cafe, like
that's been happening for twoweeks.
I just want to put it out there.
This is not like a plug, butthat's just the reality of
moving.
It's not always going to beperfect, but it's about not
letting that slip away, likedon't let it snowball too far,
(30:45):
uh, but back to the meal prep.
Speaking of snowballing,sometimes I like to go on a
tangent, but we won't go therewith the smoothies.
But when it comes to meal prep,what I used to do is just pick
two recipes.
So I'd be like, okay, whatsounds good this week?
And I would pick two things.
I may or may not call myhusband and ask for his input,
but you know he'll just eatwhatever I cook, and sometimes
(31:06):
he cooks too.
But pick two recipes and justget the ingredients for those
recipes and it doesn't have tobe complicated.
I think the hardest part aboutmeal prep is people are
overwhelmed before it evenstarts because they think it's
complex.
But some of my most simple mealpreps I went through a phase of
doing easy meal Mondays onInstagram and just to give you a
(31:28):
very simple example of what ameal prep could be.
You could go to Target, buysome chicken sausage, buy those
little potatoes.
Just to give you a very simpleexample of what a meal prep
could be you could go to Target,buy some chicken sausage, buy
those little potatoes it'sactually called the Little
Potato Company.
They're like in a cute littlebag or a container and then just
buy like two veggies and you'rejust going to cut up the
chicken sausage pan, fry it,roast the little potatoes they
(31:50):
come in like a little foil thingor just throw them on a pan
olive oil, salt and pepper thedirections are on the little
cute bag and then you just steam.
You can steam a frozen veggie,like you don't even have to
roast them.
Roasting does taste better, butthree ingredients plus olive
oil and salt and pepper, like itdoesn't have to be complicated.
I think that's where people getoverwhelmed and they don't even
(32:11):
start.
They're just like ah, like no,it's too scary and there's too
many ingredients and I'm not agood cook.
You can cut a chicken sausage,you can throw potatoes in the
oven and you can steam veggies.
Speaker 1 (32:26):
Boom, that's meal prep.
Keep it simple.
I feel like there's a lot ofjust like.
Let's make this simple, itdoesn't have to be complex.
I am listening to you say that,just being like, why don't I do
that?
I don't know.
It's like really not that hard.
And now I'm picturing myselfwalking through Target and I
have to break this up because Ifeel like there's a little bit
of controversy out thererecently too, about kind of the
(32:47):
caffeine intake and healthy sodagame, and I saw you do a post
about caffeine.
I just kind of want to like,what do you think about these
healthy sodas?
Like, are they actually healthy?
And then also, if you couldtouch on caffeine intake for us.
Speaker 2 (33:02):
Yeah, are we talking about the prebiotic sodas that
are going through the lawsuit,the huge lawsuit?
Yeah, yeah, I have been talkingabout that for the past three
days with I was even likeranting to my husband about it.
He just has to hear all of mythoughts.
I'm like I can't believe thisgirl sued Poppy.
That's ridiculous and for thosewho are like what's happening,
(33:23):
so long story short let's, let'stake a step back.
So there's regular soda slashpop.
Do you call it soda inCalifornia?
Speaker 1 (33:33):
Soda.
Speaker 2 (33:33):
Yeah, I'm Canadian, so we call it pop back home.
But right, it's all the same.
Speaker 1 (33:38):
Well, I'm originally from New Mexico, so we call
every soda Coke, so it's soda.
Okay, so we'll call it soda.
Speaker 2 (33:46):
So obviously we have our regular sodas like Pepsi and
Coke and things like that.
And then recently, I think inthe past year or so, pepsi and
Coke and things like that.
And then recently, I think inthe past year or so, the
industry came out with theseprebiotic sodas.
So they're about 25 caloriesand there is a claim on the
label like gut healthy, becausethey add fiber to these drinks
(34:09):
and there's a little bit ofadded sugars.
There's five grams of addedsugars, but your typical pop,
like a Sprite, will be like 30plus grams.
And so Poppy got sued becausethis girl I don't know her name,
but she was like I would haveto drink five of these, or maybe
it's four, to get the prebioticbenefits.
(34:29):
And I'm just like why would youdo that?
Like nobody eats one thing toget all the prebiotic benefits.
Like I love poppy, I alwayshave them in my fridge because
water yes, water is number one.
But sometimes you just get sickof water and you just want
something sweet and bubbly andpersonally I don't love
(34:51):
sparkling waters.
I think they're boring and notsweet enough.
So poppy and olipop are likethe perfect thing because
there's a little bit of addedsugar, a little bit of fiber.
But I don't buy poppy becauseit's going to improve my gut
health.
That's not even a thought in myhead.
If you want to improve your guthealth, that's not even a
(35:15):
thought in my head.
If you want to improve your guthealth, eat more fruits and
vegetables and whole grains andmanage your stress and find a
way to poop daily.
I mean, that's gut health 101.
So I just can't believe thatthis girl was like so upset to
the point that she sued thecompany Like I would have to
drink four of these a day tohave prebiotic benefits.
It's like avocados.
(35:36):
Avocados are super gut healthy,they're a good source of fiber,
but I'm not going to eat five aday to improve my gut health.
No, variety is actually one ofthe number one recommendations
to improve gut health.
To be specific, the evidencesupports eating 30 plant foods
per week to basically help yourgut thrive.
(35:58):
So do not drink five of thesame cans of soda per day,
because that's not the way to go.
So this whole poppy thing is, Ifeel, bad for the company
because I mean they're notsaying like you have to drink
five of these to be healthy.
Speaker 1 (36:15):
No.
But that being said, like do we?
Should we really be drinkingfive of anything?
So I'll throw back the caffeinequestion.
Like, what about the caffeineintake?
I mean, I'm a like girl thatneeds to have one for flavor,
one for caffeine and one's mywater.
So, like what, what are wedoing to ourselves with this
caffeine?
Speaker 2 (36:34):
Yeah, and I am a fan of coffee, but the yeah, like I
love coffee, but not to a pointwhere I need it, and that was,
honestly, I never had coffeeuntil I was 20, 20 some years
old, when I was driving from myhometown, sudbury, ontario, to
St Louis, missouri, to go tograd school, that was the first
(36:55):
time I had coffee.
I was like this is a 16-hourroad trip.
I need a McDonald's iced coffeeASAP.
But the recommended dailyamount is 400 milligrams of
caffeine per day.
That's not that much.
For example, I'm almostpositive that the grande iced
(37:15):
coffee from Starbucks is 140-ishmilligrams of caffeine and
that's just like a grande coffee.
So just to.
I would say like foureight-ounce cups of coffee would
be 400 milligrams.
One energy drink could be 100,but those bigger ones are 300
milligrams.
When it comes to caffeine,everyone has a different
(37:37):
tolerance, which is important tonote.
But I think my biggest concernwith caffeine are teenagers,
because teenagers seem to beobsessed with caffeine.
I work with a lot of highschool athletes and they drink
more caffeine than most adults,I know, and that's actually a
concern.
But when it comes to adults, Iwould say you know, like if you
love coffee or whatever it islike, go for it, have your
(37:59):
coffee, I'm not going to stopyou.
I have a coffee almost everyday, 10 am ish, with my perfect
bar.
It's like a ritual, to thepoint that I brought perfect
bars to Mexico because I thinkmy coffee tastes better with my
perfect bar and my Perfect Barisn't the same without coffee.
Like no joke, I like broughtPerfect Bars to Mexico for my
wedding ceremony.
It was intense, but anywho,that's a whole other thing.
(38:23):
I love the dedication, superdedicated, the only time I don't
eat Perfect Bars.
When I was pregnant, baby didnot like Perfect Bars, like it
was just just I had to take abreak and it was so sad, but
it's just, it's the only thingthat didn't sound good.
Coffee and perfect bars my twofavorite things.
And the baby was like we don'tlike that, not us, yeah, but
(38:44):
when it comes to the caffeine, Ithink that if you're, if you're
struggling with sleep, having acaffeine cutoff I would say
noon or 2 pm the latest can be atotal game changer.
I work with a lot of womenstruggling with perimenopause
and they have a lot ofdifficulty sleeping and when
they live by the 12 pm caffeinecutoff, things magically start
(39:07):
to get better.
So it really depends.
Some people thrive with morecoffee but honestly there's so
many people that come to workwith me that are drinking.
I had a client that wasdrinking like three energy
drinks per day, the 300milligram ones and once she
started nourishing her body andhaving an all foods fit mindset
(39:29):
and focusing more on balance sheshe was down to one a day and
now she barely has one.
She might have like one or twoa month.
Once you start to eat better,you don't need coffee for energy
, because most people somepeople do it for the taste, but
some people do it for the energy, like they can't function
without it, and usually thosepeople don't have a good
(39:51):
foundation of lifestyle habits.
So once you improve thoselifestyle habits they're like oh
my gosh, it's so great I don'thave to rely on coffee anymore
to function Like who would havethunk.
Speaker 1 (40:04):
Dani, you are such a fun wealth of knowledge in this
space, making this soapproachable for us.
Is there something in the spacethat you're excited to see or
something you would like todebunk for the audience?
Maybe the social media of itall?
Speaker 2 (40:21):
in our final words, as we wrap up today, yeah, the
greatest myth that I want todebunk, which I touched on for
about half a second earlier, wasthat carbs are not the enemy.
I think that's the mostimportant thing to put out there
.
So many people, both men, women, even high school athletes,
(40:42):
college athletes have a fear ofcarbs, and I get it because I've
been there.
In my early 20s, one of mytrainers put me on a low carb
diet and I got super lean, butit kind of messed up my mindset
for a few years around carbs.
But it is so magical when youcan finally learn to eat carbs
guilt free.
(41:03):
Carbs do not directly causeweight gain and people are like
no, no, no, danny, they do.
Like I look at a muffin and Igain five pounds.
What people don't realize?
Because they think like oh,when I cut carbs, I lose weight.
And it's important to realizethat most foods that have carbs
are really high in fat, forexample, the muffin.
(41:23):
People think like, oh, yeah,like I cut out pastries and lost
weight.
Pastries are.
There's most things that peoplethink are high carb are
significantly higher in fat andsometimes higher in fat than
carbs, for example, pizza.
People might be like oh, yeah,like I'm going to cut out all
carbs.
So they cut out pizza.
Pizza has more fat often thancarbs, and the calories from fat
(41:47):
add up more than twice as fast,and so that's why, when you go
keto or low carb, you lose likeso much weight so fast.
Not only did you cut out carbs,you cut out fats too, so now
you're basically just eatingprotein and veggies.
So just know that carbs are notthe enemy.
Carbs do not directly causeweight gain.
(42:07):
Fruit is also not the enemy.
So many people are afraid ofbananas, and this is me telling
you you have no, you should haveno fear in bananas.
Like and it's crazy because,like I have to say this the same
people that are terrified ofeating bananas drink alcohol
Like they have like 10 beers onthe weekend.
How is that better than thebanana?
(42:27):
How?
I just don't know.
It ain't.
It's not like we don't have anobesity epidemic because people
are eating too much fruit or toomany bananas.
That's a fact.
So if you're afraid of carbs,just know that you don't have to
fear carbs and you can improveyour health and you can lose
body fat while including carbs.
So many of my clients are doingit and they're eating over like
(42:49):
200 grams of carbs per day,living their best lives because
carbs are delicious.
Speaker 1 (42:54):
Beautiful Carbs are delicious.
Dani, please tell everybodywhere they can find.
You find your podcast.
All the good things.
Speaker 2 (43:02):
Yep.
So my website ispivotnutritioncoachingcom, so
that you don't forget it.
Just think of the Friendsepisode Pivot.
That's literally where I gotthe name from, because I love
friends.
So you know when in doubt pivotand my podcast is but first
pivot.
It's basically like but firstcoffee, but but first pivot,
(43:22):
because the first step is topivot away from restriction,
because you don't need to feelrestricted awesome.
Speaker 1 (43:30):
Thank you so much for taking the time to be here and
having this convo.
Speaker 2 (43:34):
It was so much fun.
Let's do it again, woo.
Speaker 1 (43:39):
Thank you so much for listening to Confessions of a
Wannabe it Girl.
Don't forget to rate andsubscribe to the show.
As always, we'll see you nextTuesday.
Thanks for watching.
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