October 31, 2024 • 13 mins
Questions, comments? Shoot me a text.
Unlock the secret to transforming your nutrition and weight management approach with the concept of the "food bliss point." Discover how anchoring your diet with 40% protein can revolutionize how you balance carbs and fats, tailored to meet your unique body and lifestyle needs. This episode promises to help you break free from the relentless cycle of bingeing and restricting, guiding you toward a sustainable, joyous way of eating. I’ll walk you through pinpointing your personal bliss point, a game-changing strategy to manage hunger, avoid food emergencies, and make empowered, mindful food choices.
As we approach the festive season, delve into how your food bliss point can shift with your goals, supporting both weight loss and a healthy lifestyle. Whether you're maintaining your weight or fueling an energy-demanding lifestyle, food freedom is about meeting your nutritional needs without sacrificing pleasure. My coaching program is designed to help you navigate this journey, enabling you to become leaner, stronger, and healthier. It's time to embrace a harmonious balance between joy and progress, and take charge of your wellness journey today.
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Transcript
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 in this modern
, sugar-filled world.
Speaker 2 (00:29):
Hello Simplifiers.
In the previous podcast episodeI talked a lot about protein
and how, when included in yourdiet properly, it's a
game-changer for weight loss.
But it's not just about protein.
It's using protein as theanchor to dial in your carbs and
fats so that you can loseweight without the binge
(00:52):
restrict cycle that oftenhappens with traditional
restrictive dieting.
Today I'm going to talk aboutfinding your personal food bliss
point.
Your bliss point is the point atwhich your healthy diet feels
right.
You feel balanced and you'renot thinking about building in
cheat days.
Your appetite is calm and easyto satisfy.
(01:15):
You don't have food emergencies.
A food emergency is thatsurprise moment when you're hit
with demanding hunger.
That needs to be taken care ofimmediately, because all you can
think about is food.
But worse, you know if youdon't get some food, you're
going to have a full-blown adulttemper tantrum.
(01:36):
That is a food emergency, goingfrom zero to a hundred in the
blink of an eye.
You're not hungry, but thenyou're so hungry you can't even
function.
I call this going from red togreen.
It's grabbing whatever you canget your hands on as fast as you
can and then also eating it asfast as you can.
It's you feeling controlled byfood.
(01:59):
When you're living at your foodbliss point, your hunger hits as
a suggestion.
You have a thought about foodand you wonder when was the last
time you ate.
You check the time and realizeit's been about four hours.
You don't panic because you'renot overly hungry.
You're starting to get hungry.
This gives you time to decidewhen and what you want to eat.
(02:20):
This is you having control overfood.
You're calm.
You think about what you'd liketo eat.
You make choices based on howyou want to feel and what your
body goals are.
Your food bliss point is theperfect combination of protein,
fats and carbs for you.
You feel good, your appetite iscalm, your cravings are soothed
(02:46):
, your energy is up and yourmood feels stable.
Your bliss point can, andlikely will, change as your
goals change.
For example, if you have aweight loss goal, the
combination of protein, carbsand fats that create that sense
of food bliss that makes weightloss feel easy will be different
(03:06):
than the combination of thosemacros when you hit your
maintenance phase.
I want you to think of aU-shaped curve.
This curve is your healthy dietweight loss curve.
Your weight loss sweet spotwill be at the top of this curve
, the left side and the rightside will be weight loss misery.
(03:26):
Since this is a weight lossU-curve and we're shooting for
the sweet spot at the top of thecurve, you're going to anchor
your protein macro so thatyou're getting 40% of your
calories from protein.
That means that 60% of yourcalories will be coming from
carbs and fats.
Your weight loss food blisspoint will be how these macros
(03:49):
are divided up to best suit yourbody.
We know that protein is set.
It's anchored as 40% of yourcalories.
How you distribute your carbsand fats will be how you dial in
your unique food bliss point.
Your body is different from mybody, your mom's body, your best
friend's body, so thecombination of carbs and fats
that works best for you and yourbody will be unique.
(04:12):
When your combination of protein, carbs and fats is out of
balance for your goals and bodyneeds, you'll find that you
don't feel great and weight losswill feel really hard.
This is why, when most peoplejump into fad dieting trends,
they don't get results.
The parameters of the dietingtrend don't line up with what
(04:32):
your body wants and needs tofeel best.
When you think of your healthyweight loss U-shaped curve,
those dieting trends are likelypushing you to either left or
right of your food bliss sweetspot.
If you're on the left side ofthe curve, you're likely not
getting enough protein.
The average American lives onthis side of the curve, with
(04:53):
only 14% of their caloriescoming from protein.
That means that 86% of theircalories are coming from carbs
and fats high calorie, lowernutrient foods, foods that
encourage us to overeat.
Research has shown that thehuman body is designed with a
protein requirement and that thehuman body will upregulate
(05:15):
appetite to overeat calories inan attempt to get that protein.
When a person only gets 14% orless of their calories as
protein, they are dialed in tomaximum fat gain because their
body is overeating in its searchfor protein.
The left side of the healthyweight loss U curve shows up as
(05:38):
an appetite that's neversatisfied.
So you're always hungry andeating.
Lots of cravings for foods thatare high in sugar and fat
chocolate, nuts, cheese, icecream, pastries, a lethargic
type of low energy that makesyou feel checked out and want to
nap and, of course, weight gain.
The right side of the curve istoo much, too much protein.
(06:01):
If you're a person who thinksoh, if getting 40% of my
calories from protein is good,then 50 or 60% of my calories as
protein is even better.
You're wrong.
Too much protein will crowd outcarbs and fats, pushing you off
your food bliss point.
When you don't get the carbsand fats your body needs, you're
(06:21):
not getting enough calories tokeep your body functioning
properly.
When this happens, you'llnotice that your appetite isn't
as satisfied and you feel hungry.
So now you're back to relyingon willpower to try to make good
food choices.
You're craving foods high insugar and fat, those chocolate,
nuts, cheese, ice cream,pastries.
You're frustrated becauseyou're tired.
(06:44):
You're confused because you'redoing everything right but it
feels really hard and you're notseeing any progress In both
situations.
Being on the left side of yourhealthy weight loss U-curve or
the right side, you're dealingwith that dieting misery, hunger
, deprivation, fatigue, moodswings, which is pushing you
(07:04):
back to the binge restrict yo-yocycle that kills consistency
and results.
The first thing you want to doso that you can begin to settle
into your weight loss food blisspoint at the top of that
U-curve is set your protein goalso that you're getting 40% of
your calories from protein onaverage.
(07:24):
I stress on average, becauseit's not about a single day.
Your protein intake willfluctuate.
Your appetite will fluctuate.
This is normal and to beexpected.
Some days you'll hit less than40% of calories from protein.
Other days you'll eat more.
The daily numbers aren't asimportant as the average.
(07:45):
Look at seven days and averageout your macros and calories so
you can see what you're doing onaverage.
What is your normal?
Your bliss point will have apercent of calories from carbs
and fats that feels really goodto you.
For me, I tend toward higher fatthan carbs.
(08:05):
Not surprising, because I likefattier cuts of meat.
I like ribeye steak over afilet.
I like chicken thighs more thanchicken breast.
I like salmon over whitefish.
I like bone-in fattier porkchops over lean loin chops.
I have clients who lean moretoward the carbs, either in a
savory or a sweet way.
(08:26):
Again, this is unique to them.
My client, who has a taste forsweet, enjoys a type of yogurt
that's very high in sugar.
If she ate this yogurt by thecup, it wouldn't work for her
weight loss goals.
It would be too much and pushher in the wrong direction.
She enjoys this yogurt in smallservings that work for her body
(08:49):
and satisfy her taste for sweet.
Her personal metrics show thatthis works for her.
Her appetite is satisfied, hercravings are calm, her weight
loss has been consistent.
This is one of the foods thatshe has found that helps her
dial in her food bliss point.
Now she doesn't need this supersugary sweet yogurt.
Sometimes she has some sweetpotato and that satisfies her
(09:10):
sense of sweet rather than theyogurt.
I have another client that alsoleans heavier, with carbs than
fat, but in her case it's moreabout savory carbs like potatoes
.
For me personally, my body'scarb needs tend to be satisfied
by a little bit of fruit, leafygreens and other crunchy salad
vegetables.
The takeaway here is, if younotice that you're not feeling
(09:34):
balanced, your appetite is moredemanding than you'd like it to
be, you're not feeling fully incontrol of cravings for snacks
and treats, or maybe you'renoticing that your daytime
energy isn't great and you'refeeling kind of moody, this all
indicates that you need to checkin on what's going on with your
food.
What are you eating most of thetime?
(09:54):
Are your, some of the time, oreven rarely, foods sneaking in
as, most of the time, foods?
We're moving into the holidayseason, which is when the foods
that we eat sometimes, or evenrarely, can easily sneak in and
get eaten a lot more often thanwe realize.
Where are things out of balancefor you?
Is your protein too low or toohigh?
(10:16):
Do you need more carbs or morefat?
Are your sometimes or rarelyfoods in rotation as most of the
time foods?
Be aware of how you want tofeel.
Think about your metrics.
What's going on with yourappetite?
What are your cravings like?
How's your mood?
What's your energy like?
How has sleep been?
(10:37):
How is your stress?
Are these metrics dialed in theway you want them to be?
If not, what do you need tochange to get what you want?
At the very beginning, I saidyour food bliss point will
likely change as you change.
Your bliss point for weightloss will have a specific
combination of protein, carbsand fats that allow you to lose
weight in a consistent andcomfortable way.
(10:58):
When you get to the point ofmaintaining your new healthy
weight, the combination ofprotein, fats and carbs will
shift to create your maintenancebliss point, a point where you
easily maintain your weight witha sense of food freedom.
For example, when you'remaintaining your weight, you'll
anchor your protein at less than40% of calories.
(11:19):
This will increase the amountof carbs and fats you include.
Another example a professionalathlete will have a food bliss
point that leans toward veryhigh calories because they'll
want to hit a protein goal tomaintain and build muscle, but
also need more carbs and fats toallow for the level of energy
they need to support theirlifestyle.
Knowing how to manage your foodto hit your personal bliss point
(11:42):
is food freedom.
It's eating all foods in a waythat work for your body.
Food freedom is the goal forevery one of my clients.
My coaching program takes myclients to a place where they
understand food and their bodyso that they know how to eat for
the body and life they want.
There are two ways to work withme as a private hangry to
(12:03):
healthy coaching client or as ahangry to healthy group client.
My hangry to healthy holidaygroup coaching program is open
now.
Enrollment for my holiday groupcloses November 1st, this
coming Friday.
If you'd like help learning howto work with your body so that
you can dial in your food blisspoint for weight loss and beyond
(12:23):
, now is the perfect time tojoin me as a client.
There's no reason to wait untilJanuary to start working on
your health and body goals.
November and December is theperfect time to do this because
you'll find that you can feelgreat and enjoy the holidays,
all while losing weight.
I'll see you in the nextepisode.
Do you like the idea of eatingfor the body you want?
(12:47):
Is there a piece of you that'seager to learn how to become
leaner, stronger and healthierwithout having to overhaul your
entire life?
If this is you, then you're inluck, because this is what I do.
I can help you reconnect andwork with your body so that you
can enjoy the body, comfort andconfidence you deserve, eating
(13:07):
foods you love.
Click the free consult link inthe show notes.
Speaker 1 (13:11):
Let's talk about where you are, what you want and
how you can get there.
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 in this modern
, sugar-filled world.
Speaker 2 (00:29):
Hello Simplifiers.
In the previous podcast episodeI talked a lot about protein
and how, when included in yourdiet properly, it's a
game-changer for weight loss.
But it's not just about protein.
It's using protein as theanchor to dial in your carbs and
fats so that you can loseweight without the binge
(00:52):
restrict cycle that oftenhappens with traditional
restrictive dieting.
Today I'm going to talk aboutfinding your personal food bliss
point.
Your bliss point is the point atwhich your healthy diet feels
right.
You feel balanced and you'renot thinking about building in
cheat days.
Your appetite is calm and easyto satisfy.
(01:15):
You don't have food emergencies.
A food emergency is thatsurprise moment when you're hit
with demanding hunger.
That needs to be taken care ofimmediately, because all you can
think about is food.
But worse, you know if youdon't get some food, you're
going to have a full-blown adulttemper tantrum.
(01:36):
That is a food emergency, goingfrom zero to a hundred in the
blink of an eye.
You're not hungry, but thenyou're so hungry you can't even
function.
I call this going from red togreen.
It's grabbing whatever you canget your hands on as fast as you
can and then also eating it asfast as you can.
It's you feeling controlled byfood.
(01:59):
When you're living at your foodbliss point, your hunger hits as
a suggestion.
You have a thought about foodand you wonder when was the last
time you ate.
You check the time and realizeit's been about four hours.
You don't panic because you'renot overly hungry.
You're starting to get hungry.
This gives you time to decidewhen and what you want to eat.
(02:20):
This is you having control overfood.
You're calm.
You think about what you'd liketo eat.
You make choices based on howyou want to feel and what your
body goals are.
Your food bliss point is theperfect combination of protein,
fats and carbs for you.
You feel good, your appetite iscalm, your cravings are soothed
(02:46):
, your energy is up and yourmood feels stable.
Your bliss point can, andlikely will, change as your
goals change.
For example, if you have aweight loss goal, the
combination of protein, carbsand fats that create that sense
of food bliss that makes weightloss feel easy will be different
(03:06):
than the combination of thosemacros when you hit your
maintenance phase.
I want you to think of aU-shaped curve.
This curve is your healthy dietweight loss curve.
Your weight loss sweet spotwill be at the top of this curve
, the left side and the rightside will be weight loss misery.
(03:26):
Since this is a weight lossU-curve and we're shooting for
the sweet spot at the top of thecurve, you're going to anchor
your protein macro so thatyou're getting 40% of your
calories from protein.
That means that 60% of yourcalories will be coming from
carbs and fats.
Your weight loss food blisspoint will be how these macros
(03:49):
are divided up to best suit yourbody.
We know that protein is set.
It's anchored as 40% of yourcalories.
How you distribute your carbsand fats will be how you dial in
your unique food bliss point.
Your body is different from mybody, your mom's body, your best
friend's body, so thecombination of carbs and fats
that works best for you and yourbody will be unique.
(04:12):
When your combination of protein, carbs and fats is out of
balance for your goals and bodyneeds, you'll find that you
don't feel great and weight losswill feel really hard.
This is why, when most peoplejump into fad dieting trends,
they don't get results.
The parameters of the dietingtrend don't line up with what
(04:32):
your body wants and needs tofeel best.
When you think of your healthyweight loss U-shaped curve,
those dieting trends are likelypushing you to either left or
right of your food bliss sweetspot.
If you're on the left side ofthe curve, you're likely not
getting enough protein.
The average American lives onthis side of the curve, with
(04:53):
only 14% of their caloriescoming from protein.
That means that 86% of theircalories are coming from carbs
and fats high calorie, lowernutrient foods, foods that
encourage us to overeat.
Research has shown that thehuman body is designed with a
protein requirement and that thehuman body will upregulate
(05:15):
appetite to overeat calories inan attempt to get that protein.
When a person only gets 14% orless of their calories as
protein, they are dialed in tomaximum fat gain because their
body is overeating in its searchfor protein.
The left side of the healthyweight loss U curve shows up as
(05:38):
an appetite that's neversatisfied.
So you're always hungry andeating.
Lots of cravings for foods thatare high in sugar and fat
chocolate, nuts, cheese, icecream, pastries, a lethargic
type of low energy that makesyou feel checked out and want to
nap and, of course, weight gain.
The right side of the curve istoo much, too much protein.
(06:01):
If you're a person who thinksoh, if getting 40% of my
calories from protein is good,then 50 or 60% of my calories as
protein is even better.
You're wrong.
Too much protein will crowd outcarbs and fats, pushing you off
your food bliss point.
When you don't get the carbsand fats your body needs, you're
(06:21):
not getting enough calories tokeep your body functioning
properly.
When this happens, you'llnotice that your appetite isn't
as satisfied and you feel hungry.
So now you're back to relyingon willpower to try to make good
food choices.
You're craving foods high insugar and fat, those chocolate,
nuts, cheese, ice cream,pastries.
You're frustrated becauseyou're tired.
(06:44):
You're confused because you'redoing everything right but it
feels really hard and you're notseeing any progress In both
situations.
Being on the left side of yourhealthy weight loss U-curve or
the right side, you're dealingwith that dieting misery, hunger
, deprivation, fatigue, moodswings, which is pushing you
(07:04):
back to the binge restrict yo-yocycle that kills consistency
and results.
The first thing you want to doso that you can begin to settle
into your weight loss food blisspoint at the top of that
U-curve is set your protein goalso that you're getting 40% of
your calories from protein onaverage.
(07:24):
I stress on average, becauseit's not about a single day.
Your protein intake willfluctuate.
Your appetite will fluctuate.
This is normal and to beexpected.
Some days you'll hit less than40% of calories from protein.
Other days you'll eat more.
The daily numbers aren't asimportant as the average.
(07:45):
Look at seven days and averageout your macros and calories so
you can see what you're doing onaverage.
What is your normal?
Your bliss point will have apercent of calories from carbs
and fats that feels really goodto you.
For me, I tend toward higher fatthan carbs.
(08:05):
Not surprising, because I likefattier cuts of meat.
I like ribeye steak over afilet.
I like chicken thighs more thanchicken breast.
I like salmon over whitefish.
I like bone-in fattier porkchops over lean loin chops.
I have clients who lean moretoward the carbs, either in a
savory or a sweet way.
(08:26):
Again, this is unique to them.
My client, who has a taste forsweet, enjoys a type of yogurt
that's very high in sugar.
If she ate this yogurt by thecup, it wouldn't work for her
weight loss goals.
It would be too much and pushher in the wrong direction.
She enjoys this yogurt in smallservings that work for her body
(08:49):
and satisfy her taste for sweet.
Her personal metrics show thatthis works for her.
Her appetite is satisfied, hercravings are calm, her weight
loss has been consistent.
This is one of the foods thatshe has found that helps her
dial in her food bliss point.
Now she doesn't need this supersugary sweet yogurt.
Sometimes she has some sweetpotato and that satisfies her
(09:10):
sense of sweet rather than theyogurt.
I have another client that alsoleans heavier, with carbs than
fat, but in her case it's moreabout savory carbs like potatoes
.
For me personally, my body'scarb needs tend to be satisfied
by a little bit of fruit, leafygreens and other crunchy salad
vegetables.
The takeaway here is, if younotice that you're not feeling
(09:34):
balanced, your appetite is moredemanding than you'd like it to
be, you're not feeling fully incontrol of cravings for snacks
and treats, or maybe you'renoticing that your daytime
energy isn't great and you'refeeling kind of moody, this all
indicates that you need to checkin on what's going on with your
food.
What are you eating most of thetime?
(09:54):
Are your, some of the time, oreven rarely, foods sneaking in
as, most of the time, foods?
We're moving into the holidayseason, which is when the foods
that we eat sometimes, or evenrarely, can easily sneak in and
get eaten a lot more often thanwe realize.
Where are things out of balancefor you?
Is your protein too low or toohigh?
(10:16):
Do you need more carbs or morefat?
Are your sometimes or rarelyfoods in rotation as most of the
time foods?
Be aware of how you want tofeel.
Think about your metrics.
What's going on with yourappetite?
What are your cravings like?
How's your mood?
What's your energy like?
How has sleep been?
(10:37):
How is your stress?
Are these metrics dialed in theway you want them to be?
If not, what do you need tochange to get what you want?
At the very beginning, I saidyour food bliss point will
likely change as you change.
Your bliss point for weightloss will have a specific
combination of protein, carbsand fats that allow you to lose
weight in a consistent andcomfortable way.
(10:58):
When you get to the point ofmaintaining your new healthy
weight, the combination ofprotein, fats and carbs will
shift to create your maintenancebliss point, a point where you
easily maintain your weight witha sense of food freedom.
For example, when you'remaintaining your weight, you'll
anchor your protein at less than40% of calories.
(11:19):
This will increase the amountof carbs and fats you include.
Another example a professionalathlete will have a food bliss
point that leans toward veryhigh calories because they'll
want to hit a protein goal tomaintain and build muscle, but
also need more carbs and fats toallow for the level of energy
they need to support theirlifestyle.
Knowing how to manage your foodto hit your personal bliss point
(11:42):
is food freedom.
It's eating all foods in a waythat work for your body.
Food freedom is the goal forevery one of my clients.
My coaching program takes myclients to a place where they
understand food and their bodyso that they know how to eat for
the body and life they want.
There are two ways to work withme as a private hangry to
(12:03):
healthy coaching client or as ahangry to healthy group client.
My hangry to healthy holidaygroup coaching program is open
now.
Enrollment for my holiday groupcloses November 1st, this
coming Friday.
If you'd like help learning howto work with your body so that
you can dial in your food blisspoint for weight loss and beyond
(12:23):
, now is the perfect time tojoin me as a client.
There's no reason to wait untilJanuary to start working on
your health and body goals.
November and December is theperfect time to do this because
you'll find that you can feelgreat and enjoy the holidays,
all while losing weight.
I'll see you in the nextepisode.
Do you like the idea of eatingfor the body you want?
(12:47):
Is there a piece of you that'seager to learn how to become
leaner, stronger and healthierwithout having to overhaul your
entire life?
If this is you, then you're inluck, because this is what I do.
I can help you reconnect andwork with your body so that you
can enjoy the body, comfort andconfidence you deserve, eating
(13:07):
foods you love.
Click the free consult link inthe show notes.
Speaker 1 (13:11):
Let's talk about where you are, what you want and
how you can get there.
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