February 5, 2025 • 8 mins
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing
(00:21):
your mind, all while living yournormal, busy life life in this
modern, sugar-filled world.
Speaker 2 (00:31):
Hi, I'm Amy White, a board-certified holistic
nutritionist and life coach, andI help women lose weight
without feeling like they'retrying to lose weight.
One of the concepts that I oftentalk about is the idea of food
freedom being able to eat all ofthe food in a way that works
for your body.
One question I get is what isthe difference between food
(00:55):
freedom and eating everything inmoderation?
They do seem similar, but thereare differences and I think
they're important differences.
Food freedom is the end resultof you bringing your body into
balance.
Everything in moderation isjust that.
It's eating everything, buttrying to moderate what you eat.
(01:17):
When your body is out of balance, trying to moderate what you
eat is very difficult.
If you've tried it, youprobably understand what I'm
talking about.
When a body is out of balance,you're not fuel flexible.
You're generally relying onsugar as your primary fuel
source.
Often your body can't evenaccess the stored fat that
(01:39):
you're carrying around.
It doesn't even really knowthat it has that fuel
opportunity.
So it's just the sugars and weburn through sugar very quickly
and because of that, you live onthis roller coaster of energy
peaks and dips, mood swings,restless sleep, crazy hunger,
cravings, appetite.
(01:59):
That's what's going on becauseyou're out of balance.
And when you're out of balancelike that, trying to moderate
what you're eating is sodifficult, because your body is
craving all these differentflavors and tastes but, more
importantly, the sugar that itcan get from those foods.
It's going to encourage you toeat high energy, sugary, carby
(02:24):
foods over nutrient-dense foods.
That's what your body's goingto ask of you, because it really
wants that fuel.
It wants that quick fuel it'sgoing to get from sugar.
When you are in balance, you'refuel flexible, which means you
can burn through the sugars thatyou get in a meal and then
seamlessly switch over toburning the fat that you have on
(02:44):
your body.
So you don't have these energypeaks and dips, you don't have
these weird mood swings, youdon't have all this crazy
anxiety and restless sleep,because your body has all the
energy that it needs.
There's no emergencies.
The big difference between foodfreedom and everything in
moderation, in my mind, is theidea of dose and frequency.
(03:07):
So, as you are learning tobring your body into balance,
you're learning how to listen toyour body and work with your
body.
You're learning to hear yourbody when it says oh yes, this
is a good thing.
We should do more of this.
This makes us feel really good.
Good things happen when we eatthis way and also oh yeah, I
know this is we don't feel sogood when we eat this.
This doesn't really work for us.
(03:27):
It makes us yeah, we feel lousy.
You need to be able to hearboth of those things and then
respect that conversation and gookay, yes, I hear you, I'm
gonna eat more of these things.
Let's do that, and I'm gonnatry really hard to cut back on
these things.
I hear what you're saying.
They're not good for us.
(03:49):
And the more you start switchingover to the things that your
body's responding positively to,the more you're coming into
balance, the more you'rebalancing those metabolic
hormones, the easier it gets foryou to feel in control with
food.
The easier it gets for you toignore sugars because your sugar
cravings are going away, theanxiety goes away, your energy
is very balanced throughout theday.
The stuff that used to stressyou out.
You start noticing that it justdoesn't wind you up the way it
(04:12):
used to.
This is you coming into balance.
Once in balance, you're goingto then expand into food freedom
, because now you know whatmakes you feel good and what
doesn't make you feel good.
You know what works for yourbody and you know how to
identify that it's a yes or it'sa no.
You understand the signs.
(04:34):
You know yes, this is somethingthat works for me.
I know this doesn't.
But again back to dose andfrequency.
So with food freedom, you'regoing to start looking at food
as the things that you eat mostof the time, because you know
these are always yes foods.
These are foods that alwaysmake you better, not worse.
Then there's going to be thosesometimes foods and then there's
(04:56):
going to be rarely foods.
The sometimes foods are alittle tricky because the
frequency is more often than sayrarely foods.
Rarely foods are foods that youjust know have no nutritional
value and truly just don't workfor your body.
They will always give you abellyache, they will always make
you feel lethargic or evenhungover the next day.
Those are rarely foods.
(05:17):
This could be something thatyou know is a family favorite.
You know your grandmom's fudgethat she makes during the
holidays.
You know it's gonna make youfeel sick, but you love it and
you're going to make a choice toeat it and that is totally fine
.
With food freedom, you haverarely foods.
You have those foods that youeat rarely.
So back to dose and frequency.
(05:38):
Those are foods that you eatvery infrequently.
Sometimes foods are foods thatyou're gonna eatrequently.
Sometimes foods are foods thatyou're going to eat a little
more often.
They're more common foods, butalso foods that you know
dose-wise.
If I eat a lot of it, I'm notgoing to feel good.
If I eat it too often, it's notgoing to make me better, it'll
probably make me worse.
Some common, sometimes foodsfrench fries, potato chips foods
(06:08):
french fries, potato chips,pizza, pasta, scones, bagels,
candy, even nuts and cheese aresometimes foods.
When you overdo sometimes foods, either because you eat too
much of it that would be thedose or you eat it too often the
frequency they will push youtoward worse, not better,
meaning.
You'll see your metrics, thethings that you want, your goal
metrics.
Right, I want to.
You know.
This is my ideal weight.
This is my ideal clothing size.
(06:29):
This is how much sleep I wantto get at night.
This is I want.
Um.
I don't want to feel like Ineed to nap during the day.
I want great daytime energy.
So these are some of themetrics that you watch and when
you overdo those, sometimesthose metrics start to shift
into a negative direction.
When you get the dose andfrequency right with sometimes
foods, they're fairly neutral.
(06:50):
They don't make you worse andthey don't make you better.
When you're eating your most ofthe time foods most of the time
and your sometimes foods someof the time you actually have a
lot of control over how you wantto feel and how you want to
look.
So now you have food freedombecause you know how to eat all
the different foods that youwant, but in a way that works
for your body, and you're doingit from a place in balance.
(07:13):
So you're not being controlledby food.
You are actually in control ofyour food, and that's very
different than feeling out ofcontrol with food and trying to
eat everything in moderation.
If you like the concept of beingable to work with your body and
learning how to eat food in away that works for you so you
can achieve your weight loss andhealth goals.
(07:35):
Come join me over my freemembership Weight Loss for Women
.
The link is in the notes belowthe video.
When you're ready to feel whatit's like to lose weight without
feeling like you're trying tolose weight, come join me and
the other members of the WeightLoss for Women community.
It's free to join.
Click the link below the shownotes to gain access to this
(07:58):
positive and encouraging placewhere women support each other
as we lose weight and togetherbecome leaner, stronger and
healthier.
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing
(00:21):
your mind, all while living yournormal, busy life life in this
modern, sugar-filled world.
Speaker 2 (00:31):
Hi, I'm Amy White, a board-certified holistic
nutritionist and life coach, andI help women lose weight
without feeling like they'retrying to lose weight.
One of the concepts that I oftentalk about is the idea of food
freedom being able to eat all ofthe food in a way that works
for your body.
One question I get is what isthe difference between food
(00:55):
freedom and eating everything inmoderation?
They do seem similar, but thereare differences and I think
they're important differences.
Food freedom is the end resultof you bringing your body into
balance.
Everything in moderation isjust that.
It's eating everything, buttrying to moderate what you eat.
(01:17):
When your body is out of balance, trying to moderate what you
eat is very difficult.
If you've tried it, youprobably understand what I'm
talking about.
When a body is out of balance,you're not fuel flexible.
You're generally relying onsugar as your primary fuel
source.
Often your body can't evenaccess the stored fat that
(01:39):
you're carrying around.
It doesn't even really knowthat it has that fuel
opportunity.
So it's just the sugars and weburn through sugar very quickly
and because of that, you live onthis roller coaster of energy
peaks and dips, mood swings,restless sleep, crazy hunger,
cravings, appetite.
(01:59):
That's what's going on becauseyou're out of balance.
And when you're out of balancelike that, trying to moderate
what you're eating is sodifficult, because your body is
craving all these differentflavors and tastes but, more
importantly, the sugar that itcan get from those foods.
It's going to encourage you toeat high energy, sugary, carby
(02:24):
foods over nutrient-dense foods.
That's what your body's goingto ask of you, because it really
wants that fuel.
It wants that quick fuel it'sgoing to get from sugar.
When you are in balance, you'refuel flexible, which means you
can burn through the sugars thatyou get in a meal and then
seamlessly switch over toburning the fat that you have on
(02:44):
your body.
So you don't have these energypeaks and dips, you don't have
these weird mood swings, youdon't have all this crazy
anxiety and restless sleep,because your body has all the
energy that it needs.
There's no emergencies.
The big difference between foodfreedom and everything in
moderation, in my mind, is theidea of dose and frequency.
(03:07):
So, as you are learning tobring your body into balance,
you're learning how to listen toyour body and work with your
body.
You're learning to hear yourbody when it says oh yes, this
is a good thing.
We should do more of this.
This makes us feel really good.
Good things happen when we eatthis way and also oh yeah, I
know this is we don't feel sogood when we eat this.
This doesn't really work for us.
(03:27):
It makes us yeah, we feel lousy.
You need to be able to hearboth of those things and then
respect that conversation and gookay, yes, I hear you, I'm
gonna eat more of these things.
Let's do that, and I'm gonnatry really hard to cut back on
these things.
I hear what you're saying.
They're not good for us.
(03:49):
And the more you start switchingover to the things that your
body's responding positively to,the more you're coming into
balance, the more you'rebalancing those metabolic
hormones, the easier it gets foryou to feel in control with
food.
The easier it gets for you toignore sugars because your sugar
cravings are going away, theanxiety goes away, your energy
is very balanced throughout theday.
The stuff that used to stressyou out.
You start noticing that it justdoesn't wind you up the way it
(04:12):
used to.
This is you coming into balance.
Once in balance, you're goingto then expand into food freedom
, because now you know whatmakes you feel good and what
doesn't make you feel good.
You know what works for yourbody and you know how to
identify that it's a yes or it'sa no.
You understand the signs.
(04:34):
You know yes, this is somethingthat works for me.
I know this doesn't.
But again back to dose andfrequency.
So with food freedom, you'regoing to start looking at food
as the things that you eat mostof the time, because you know
these are always yes foods.
These are foods that alwaysmake you better, not worse.
Then there's going to be thosesometimes foods and then there's
(04:56):
going to be rarely foods.
The sometimes foods are alittle tricky because the
frequency is more often than sayrarely foods.
Rarely foods are foods that youjust know have no nutritional
value and truly just don't workfor your body.
They will always give you abellyache, they will always make
you feel lethargic or evenhungover the next day.
Those are rarely foods.
(05:17):
This could be something thatyou know is a family favorite.
You know your grandmom's fudgethat she makes during the
holidays.
You know it's gonna make youfeel sick, but you love it and
you're going to make a choice toeat it and that is totally fine
.
With food freedom, you haverarely foods.
You have those foods that youeat rarely.
So back to dose and frequency.
(05:38):
Those are foods that you eatvery infrequently.
Sometimes foods are foods thatyou're gonna eatrequently.
Sometimes foods are foods thatyou're going to eat a little
more often.
They're more common foods, butalso foods that you know
dose-wise.
If I eat a lot of it, I'm notgoing to feel good.
If I eat it too often, it's notgoing to make me better, it'll
probably make me worse.
Some common, sometimes foodsfrench fries, potato chips foods
(06:08):
french fries, potato chips,pizza, pasta, scones, bagels,
candy, even nuts and cheese aresometimes foods.
When you overdo sometimes foods, either because you eat too
much of it that would be thedose or you eat it too often the
frequency they will push youtoward worse, not better,
meaning.
You'll see your metrics, thethings that you want, your goal
metrics.
Right, I want to.
You know.
This is my ideal weight.
This is my ideal clothing size.
(06:29):
This is how much sleep I wantto get at night.
This is I want.
Um.
I don't want to feel like Ineed to nap during the day.
I want great daytime energy.
So these are some of themetrics that you watch and when
you overdo those, sometimesthose metrics start to shift
into a negative direction.
When you get the dose andfrequency right with sometimes
foods, they're fairly neutral.
(06:50):
They don't make you worse andthey don't make you better.
When you're eating your most ofthe time foods most of the time
and your sometimes foods someof the time you actually have a
lot of control over how you wantto feel and how you want to
look.
So now you have food freedombecause you know how to eat all
the different foods that youwant, but in a way that works
for your body, and you're doingit from a place in balance.
(07:13):
So you're not being controlledby food.
You are actually in control ofyour food, and that's very
different than feeling out ofcontrol with food and trying to
eat everything in moderation.
If you like the concept of beingable to work with your body and
learning how to eat food in away that works for you so you
can achieve your weight loss andhealth goals.
(07:35):
Come join me over my freemembership Weight Loss for Women
.
The link is in the notes belowthe video.
When you're ready to feel whatit's like to lose weight without
feeling like you're trying tolose weight, come join me and
the other members of the WeightLoss for Women community.
It's free to join.
Click the link below the shownotes to gain access to this
(07:58):
positive and encouraging placewhere women support each other
as we lose weight and togetherbecome leaner, stronger and
healthier.
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