WEBVTT

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The 40s Formula. The 40s Formula. The 40s Formula.

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Live. Hosted by Jasmine Dillon, Integrated Health

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Strategist and founder of Eat With Jasmine, and

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Amanda Lim, Director of Lift Clinic and a leading

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expert in female strength and metabolism. Named

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one of CNA's top podcasts and a finalist for

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Best Health and Wellness podcast. The 40s Formula

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is your no -fluff. Science Meets Real Life Guide

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to Thriving in Your 40s. Coming up in today's

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episode, we're talking breaking up with sugar.

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Why are we so addicted to sugar? What is the

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biological hardwiring that makes us want this

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food? Our brains haven't changed. Our biology

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is still the same, but our food environment has.

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Quitting sugar is just as hard as quitting drugs.

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Addiction is a disease. Sugar addiction is a

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habit loop. Can Ozempic help with your sugar

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cravings? Ozempic definitely isn't going to prevent

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you from eating. Evidence suggests that eating

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high sugary foods can cause depression and anxiety.

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All right, before we dive into today's episode,

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let's talk about something that makes our lives

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way easier. And tastier, because let's be honest,

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between work, workouts, and you know, life, we

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don't exactly have time to wrestle the trolleys

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at the supermarket. Which is why we've been with

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the meat club since the beginning of the 40s

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formula. Yep, they've had our back since episode

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for it. All right, TMC drop check. Let's see

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what we got here. Oh, well, first things first,

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you can't have Taco Tuesdays without Snapper.

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But what about salmon? Because that's definitely

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our favorite. Okay, fair enough. But chicken

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breast, that's the workhorse we're eating every

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single day. I think it's all about the chicken

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thighs. Oh my gosh, chicken thighs. I don't know

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if I could get one down myself, but I do know

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that this mince makes a mean burger. Who wants

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burgers when you can have a grass -fed beef eye

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fillet steak? Okay, that is amazing. But with

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that steak, I would definitely be serving this

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delicious broccoli and spicing it up with these

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chilies. Okay, you've definitely won there. I

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have got some coriander, some cherry tomatoes.

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I mean, check out the color on those. And for

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dessert, strawberries. We also got some fruit

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We'll drop it in the show notes or you can find

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it on our Instagram. The Meat Club, where quality

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meets convenience. We are so glad to have so

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many of you here and a massive thank you to the

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Green Collective for sharing their space with

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us and also to Guzmini Gomez for the yummy burritos,

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which I will have, but after the show, because

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it needs to be on top form right now. Yeah, thank

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you guys so much. The sponsors are why we're

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able to do this. And our platinum sponsor, The

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Meat Club, who's been with us since season one.

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Thank you so much for your continued support

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as well. I'm Jasmine. I'm your host. I'm an integrated

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health strategist and mom of three. three boys

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and a nutrition nerd. And I'm Amanda, metabolic

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health coach and director of Singapore based

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Lift Clinic. I'm also a mom of three and a sugar

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suspicious parent. And the reason that we are

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all here today is to talk about sugar. Why are

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we addicted to it? What does it do to our bodies

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and our brains? And what can we do to protect

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ourselves against the effects of sugar? Okay,

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so let's start with the not -so -fun fact. Did

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you know that the average woman consumes over

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22 teaspoons of sugar in a day? And that's without

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even realizing it. And that's average, guys.

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That means that there's higher than that. Yeah,

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and you know what? This is not a question about

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willpower. There is something deeper going on.

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And here's what I'll say. Right. So we kind of

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like build this event as break your sugar addiction.

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Right. Or breaking up with sugar, which I like

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better because I don't know that I'm fully in

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the addiction camp as a metabolic health coach.

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Right. Addiction. Again, my husband right now

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is going through his graduate diploma in mental

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health as a Singapore. Yeah. Yeah. Right. Thank

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you. Proud of him. He finishes next month. Thank

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God. Anywho. And so he studies addiction, right?

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He's in the Institute of Mental Health here in

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Singapore looking at addicts. And the reality

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is nobody is in that institute because they're

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addicted to sugar. OK, can we be real? Like addiction

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is a disease. Sugar addiction is a habit loop.

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And I think honestly, when we're talking about

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sugar, we have to be really specific about what

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does it mean to be addicted to something or what

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does it mean to have crafted an environment,

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a brain pattern, a behavior. around the consumption

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of sugar. And I think that's what we're really

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going to break down for you guys today. What

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are the differences? So before we get going,

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we're going to have a little... Like a game.

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Yeah. So we're going to call it Hot or Hype.

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And we're going to be breaking down some sort

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of trending health advice or trending health

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news that's been going on and what we think about

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it. So first of all, right, Amanda, hot or hype?

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People say that quitting sugar is just as hard

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as quitting drugs. Oh my God, hype. Okay, so

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for example, the withdrawal symptoms that you

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get from drugs are way harder than the withdrawal

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symptoms you get from sugar. That being said,

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the dopamine hit that you get from sugar is just

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like the stuff you get from drugs. So while the

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addiction part, like I said, not so hot, the

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little bit of hype, the way that it hits your

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brain, hot. All right, gal, sugar, worse than

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other carbs, hotter hype. I'm going to say hot

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-ish because sugar is the fast and furious kind

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of carb. What it does is it spikes your blood

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sugar level, crashes, and basically gets you

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into this rut. So, yeah, it's not like the slow

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kind. It's not like your steel -cut oats. It's

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not like vegetables or legumes or even fruit.

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It's basically the stuff that's going to mess

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you up. Right. What do you think about fruit,

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Amanda? People say fruit is bad for you if you're

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trying to lose weight. What do you think? Guys,

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straight up hype. All right. So here's the thing.

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I'm definitely in the camp where any food can

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be integrated into a healthy diet as long as

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you're paying attention to the overall balance

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and portions of food in the diet, right? So any

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nutritionist who's going to come at you and say

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categorically fruit is bad or categorically eliminate

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everything sweet, they're not living in the real

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world, you guys. Fruit can be part of a healthy

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diet. Any whole food. Absolutely can, and even

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some fun foods as well. All right, how about

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this one? This is a similar vein, right? Cane

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sugar is better than high fructose corn syrup,

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maltodextrin, processed forms of sugar. Hot or

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hyped? I'm going to say big fat hype. Sugar is

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sugar, okay? It doesn't matter what form it comes

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in. Once it's in your body, your body can't tell

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whether it's an organic cane sugar, whether it

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is high fructose corn syrup. It basically processes

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it. processes it in the same way. Right. Can

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Ozempic help with your sugar cravings? Oh, guys.

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OK, so you know that I work in a metabolic health

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clinic where we do prescribe Ozempic, Wagovi,

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now Munjaro, by the way, it's in Singapore. Yeah,

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it just arrived. We prescribe these weight loss

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drugs. And here's what I will say, right? Ozempic

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itself is not going to necessarily prevent you

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from eating sugar, but it definitely is going

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to prevent you from eating. Food, okay, because

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it works on the appetite mechanism. GLP -1 agonist

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drugs, pardon me, they work on your appetite

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sensors. They make you feel a sense of satiety.

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So they don't allow for cravings to even happen

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because you're not hungry. You don't have an

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appetite. So will it hit sugar specifically?

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That's a little bit of hype. But will it help

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you overall address the hyper palatability of

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food and the appetite drive and control the food

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noise that makes you eat sugar? That's hot. That's

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a hot take. All right, guys, people say sugar

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causes mood swings, hotter height. Definitely

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hot. Right. If you jump onto the sugar roller

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coaster, you're going to be left feeling down

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low. There's actually evidence which suggests

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that eating high sugary foods can cause depression

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and anxiety. I think that's definitely a hot

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take. Right. What do you think about policy,

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Amanda? Warning labels and nutrition labels really

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help control the amount of sugar people eat.

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Yeah. So this is one that I feel strongly about

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because my background in a prior life was in

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policy and health policy. And I think it's interesting

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what some other countries are doing in this regard.

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So Mexico, for example, they introduced a sugar

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tax on sugar sweetened beverages, SSBs in the

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literature, guys. And they found that by taxing

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sweet beverages, sweet beverage consumption has

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gone down. A equals B, man. So I think in some

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ways, putting your money where your mouth is

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when you're trying at the population level to

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control sugar is really popular in America. You

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know this girl. People don't love being taxed

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on stuff that is free will, meaning like, don't

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you tell me what to consume. I'm a drink my three

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liter of soda. All right. Last one. Right. People

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say it's not the sugar itself. It's when you

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eat the sugar. Does timing make a difference,

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hot or hyped? I'm going to say hot. Okay, guys,

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there's a good time to eat sugar and a bad time

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to eat sugar. Eating sugar first thing in the

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morning, bad. Eating it late at night, bad. But

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actually having it maybe after exercise or after

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a meal, which is balanced, like with sufficient

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protein in there, with sufficient fat in there,

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you're probably going to have a lower glucose

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spike than you would if you had it in the morning

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or late at night when you're more insulin resistant.

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So yes, timing counts. Just be, I guess, creative

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when it comes to eating, definitely have it as

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a dessert rather than a meal on its own. Yeah.

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True story. Yeah. True story. Timing does matter,

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guys. All right. So that's a little bit of a

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hotter hype around sugar, hopefully touching

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on some of the things that you guys have already

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been thinking about. And I want to take the time

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now to let you all know that. We are super open

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to questions. We're going to have like a Q &A

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part at the end for like your specific questions.

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But we are not opposed to like if something comes

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up as we're talking, throw a hand up and we'll

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take it. Like you don't need to throw us off

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the cards. Like it's totally cool. So if you

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guys have something that you're thinking about

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before we get to the Q &A, please, please, please

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ask it. But that being said, let's talk a little

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bit about why we are so addicted to sugar. What

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is the biological hardwiring? That makes us want

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this food, right? Because it does feel that way

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sometimes. Like it's in our soul. So it actually

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does go back to evolutionary times. You are designed

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to want to crave and find and eat sweet foods.

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Sweet food in the wild meant that it was safe.

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It was... good. It was going to give you energy.

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It was going to give you the nutrition you needed.

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You'd be looking for fruit, honey, those types

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of food to give you the amount of energy you

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needed to get through, I guess, the summer, the

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day, the year, whatever it is. And bitter foods

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actually meant that it could be poisonous. So

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you're more inclined to eating. I mean, some

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people do like bitter food. My mum, for example,

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likes bitter gourd. Definitely not my game. I

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love bitter gourd. We love bitter gourd. I can't

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do it. I can't do it. My mum's here on the audience,

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guys. But yeah, so that could have been a sign

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that it was poisonous. But, you know, the sweet

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food definitely meant it was safe. Yeah. And

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also, if you think about when fruits are at their

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sweetest, it's usually in the warm season before

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the cold season, right? So think your summer,

00:12:14.940 --> 00:12:17.639
peak of summer into early fall. And the reason

00:12:17.639 --> 00:12:20.519
that sweet foods get their sweetest and ripest

00:12:20.519 --> 00:12:23.320
at that time is because they want us to eat them

00:12:23.320 --> 00:12:27.799
in quantity to put on the body fat to store for

00:12:27.799 --> 00:12:30.299
the cold season. So that's why fruits in the

00:12:30.299 --> 00:12:32.220
height of summer, August, September, right, taste

00:12:32.220 --> 00:12:34.320
their best because they're also at their most

00:12:34.320 --> 00:12:37.460
sugar dense, their most energy dense, and they're

00:12:37.460 --> 00:12:39.399
going to help us put on the extra weight that

00:12:39.399 --> 00:12:42.120
we might need to face the winter cold. So there's

00:12:42.120 --> 00:12:44.360
true evolutionary reasons that we crave it, right?

00:12:44.460 --> 00:12:46.519
This is, you know, we talk about this because

00:12:46.519 --> 00:12:49.620
so much in our practice, we get women, particularly

00:12:49.620 --> 00:12:52.779
women, feeling guilty about wanting sugar, feel

00:12:52.779 --> 00:12:55.139
guilty about their cravings generally, right?

00:12:55.480 --> 00:12:57.220
There are hormonal reasons we're going to get

00:12:57.220 --> 00:12:59.820
to in a sec. And there are natural reasons in

00:12:59.820 --> 00:13:01.960
our biology that we're hardwired to want it.

00:13:02.019 --> 00:13:04.600
So if there's one takeaway from this episode

00:13:04.600 --> 00:13:06.440
that we want you guys to take with you, it's

00:13:06.440 --> 00:13:09.399
not to feel guilt or shame over your cravings,

00:13:09.399 --> 00:13:11.899
but to get knowledge and empowerment about how

00:13:11.899 --> 00:13:15.320
to beat them, right? Outsmart the system. Nature

00:13:15.320 --> 00:13:18.799
wants us to be fat, okay, guys? Nature wants

00:13:18.799 --> 00:13:21.519
us to bear kids, man. I'll tell you what. All

00:13:21.519 --> 00:13:23.879
right. We had enough, though. Yeah, we're done.

00:13:24.259 --> 00:13:26.840
Okay, so let's go back about 200 years. In about

00:13:26.840 --> 00:13:29.639
1820, people were eating about four pounds of

00:13:29.639 --> 00:13:32.919
sugar a year. That's about two kilos. Now it

00:13:32.919 --> 00:13:35.700
is about 150 pounds. Don't make me do the math.

00:13:36.679 --> 00:13:41.299
75 -ish? 75 kilos? Yeah. That is a hell of a

00:13:41.299 --> 00:13:43.299
lot. That's more than me. Like, more than how

00:13:43.299 --> 00:13:46.080
much I weigh. More than me. More than a jasmine

00:13:46.080 --> 00:13:48.019
pillar of sugar. People are eating every day.

00:13:48.440 --> 00:13:51.409
Oh, my gosh. And, you know, back to like the

00:13:51.409 --> 00:13:53.289
types of sugar that we were talking about earlier,

00:13:53.370 --> 00:13:55.389
right? Your processed sugar, your maltodextrins,

00:13:55.429 --> 00:13:57.870
your cane sugar, not your cane sugar, your high

00:13:57.870 --> 00:14:02.450
fructose corn syrup. These are the base of ultra

00:14:02.450 --> 00:14:05.529
processed foods, right? UPFs. Have you guys heard

00:14:05.529 --> 00:14:08.809
of like UPF, that term ultra processed? It basically

00:14:08.809 --> 00:14:12.070
means foods that are designed, engineered, created

00:14:12.070 --> 00:14:16.129
for us to overeat them. And sugars of all kinds

00:14:16.129 --> 00:14:18.870
are going to be in that style of food. And the

00:14:18.870 --> 00:14:21.110
rise of that style of food with sugar becoming

00:14:21.110 --> 00:14:23.789
cheaper through the 20th century, with people,

00:14:23.909 --> 00:14:26.730
you know, greater demand for those type of fast,

00:14:26.929 --> 00:14:29.570
convenient, high calorie, excuse me, high energy

00:14:29.570 --> 00:14:33.309
foods. Those things have, again, created an environmental

00:14:33.309 --> 00:14:36.419
element that plays on our human biology. Right.

00:14:36.460 --> 00:14:38.200
Any of you guys who are familiar with marketing

00:14:38.200 --> 00:14:40.779
tactics, you know that what you want to do is

00:14:40.779 --> 00:14:43.299
play into human nature. Right. You don't want

00:14:43.299 --> 00:14:45.519
to fight it. If you play into what is already

00:14:45.519 --> 00:14:47.580
happening, you will have a leg up in marketing.

00:14:47.639 --> 00:14:50.200
So if you provide foods that are easily accessible,

00:14:50.620 --> 00:14:53.759
super palatable, make our brains light up with

00:14:53.759 --> 00:14:56.860
that dopamine hit. You're going to have a consumer

00:14:56.860 --> 00:14:59.379
for life. Consumer for life, exactly. And you

00:14:59.379 --> 00:15:02.299
know what it is? It's our brains haven't changed.

00:15:02.679 --> 00:15:05.340
Our biology is still the same, but our food environment

00:15:05.340 --> 00:15:08.740
has. And this is why we are really struggling

00:15:08.740 --> 00:15:12.399
now, because we're not designed to eat and have

00:15:12.399 --> 00:15:15.200
access to the type of foods that we have in today's

00:15:15.200 --> 00:15:17.220
environment. Yeah, not all the time, at least,

00:15:17.220 --> 00:15:20.259
right? So let's talk about the brain on sugar,

00:15:20.399 --> 00:15:23.440
right? So we talked about earlier how the hit

00:15:23.440 --> 00:15:26.080
of sugar. provides that dopamine, right? So it

00:15:26.080 --> 00:15:28.460
gives us that kind of stimulus that makes us

00:15:28.460 --> 00:15:31.480
want more. And the thing about sugar that is

00:15:31.480 --> 00:15:34.919
like drugs is that it takes more to get that

00:15:34.919 --> 00:15:37.759
hit the more you have it. So the more often or

00:15:37.759 --> 00:15:39.580
in the greater portion that you get that reward,

00:15:39.860 --> 00:15:42.259
the more and more your body will demand it. So

00:15:42.259 --> 00:15:44.740
there definitely is a reinforcement that your

00:15:44.740 --> 00:15:46.659
brain clicks on the more that you eat sugar.

00:15:47.200 --> 00:15:49.840
And again, the more you eat, the more you want.

00:15:50.320 --> 00:15:53.679
You could have one chocolate bar a day and it's

00:15:53.679 --> 00:15:55.120
fine. Then after a while, that one chocolate

00:15:55.120 --> 00:15:56.779
bar is not doing the same thing. So you know

00:15:56.779 --> 00:15:59.500
what? I'm going to have two. At one point, I

00:15:59.500 --> 00:16:02.139
went through seven or eight chocolate bars. I

00:16:02.139 --> 00:16:04.500
know that sounds really gross now and I actually

00:16:04.500 --> 00:16:07.840
feel sick thinking about it. But I did not get

00:16:07.840 --> 00:16:10.500
the same feeling I used to get. And what I found

00:16:10.500 --> 00:16:13.740
was it wasn't that I was eating to... I don't

00:16:13.740 --> 00:16:16.480
know, to light up my brain, it was because I

00:16:16.480 --> 00:16:18.559
needed that feeling, that feeling that I got

00:16:18.559 --> 00:16:21.240
from eating the sweet stuff. The reward. The

00:16:21.240 --> 00:16:23.779
reward. Exactly. The reward. We were listening

00:16:23.779 --> 00:16:25.679
to your podcast. Maybe some of you guys are familiar

00:16:25.679 --> 00:16:28.000
with Peter Attia, a pretty popular health and

00:16:28.000 --> 00:16:29.899
fitness podcast. I kind of fancy him a little

00:16:29.899 --> 00:16:34.039
bit. Yeah. He's like on Jasmine's hot list. I

00:16:34.039 --> 00:16:38.679
think it's his brain. I like his brain. Anyway.

00:16:40.299 --> 00:16:43.039
But so he had a guest on named Charles Duhigg.

00:16:43.419 --> 00:16:45.500
Charles Duhigg is the author of the power of

00:16:45.500 --> 00:16:48.320
habit. This is like the first ever kind of habit

00:16:48.320 --> 00:16:50.220
manual. This is even before James Clear came

00:16:50.220 --> 00:16:53.379
out with this is like in the day. And he had

00:16:53.379 --> 00:16:54.879
Charles Duhigg on just recently. So if you guys

00:16:54.879 --> 00:16:57.220
are listening, definitely check that out. But

00:16:57.220 --> 00:16:59.580
basically what he was talking about is like the

00:16:59.580 --> 00:17:03.019
cue and the reward. This is what creates a habit,

00:17:03.100 --> 00:17:06.019
right? It's the cue and the reward. It's like,

00:17:06.019 --> 00:17:10.519
I am stressed. Cue. I seek chocolate bar reward.

00:17:11.119 --> 00:17:13.990
And the first time. That happens, that one chocolate

00:17:13.990 --> 00:17:17.029
bar satisfies it. Yeah. But the more habituated

00:17:17.029 --> 00:17:20.609
that cue becomes, every time I'm stressed, every

00:17:20.609 --> 00:17:23.450
time, then the amount needed, the amount of chocolate

00:17:23.450 --> 00:17:26.109
or reward in this case, to make that pattern

00:17:26.109 --> 00:17:29.490
feel, give you that same feeling, is more. So

00:17:29.490 --> 00:17:31.650
the second time you go back, it's two or three.

00:17:31.789 --> 00:17:34.289
Or it's a chocolate bar and you dip it in the

00:17:34.289 --> 00:17:36.450
open peanut butter jar and scoop the peanut butter

00:17:36.450 --> 00:17:38.430
into your mouth using the chocolate as a spoon.

00:17:40.440 --> 00:17:42.099
I'm with you. Don't worry, Sarah. I'm with you

00:17:42.099 --> 00:17:44.640
there. These are not examples from real life,

00:17:44.680 --> 00:17:47.259
but completely fabricated. But I think that actually

00:17:47.259 --> 00:17:49.680
plays in really well to some of the behavioral

00:17:49.680 --> 00:17:52.720
issues that we have with sugar, which is like

00:17:52.720 --> 00:17:55.519
how many of us women, how many of us, and honestly,

00:17:55.680 --> 00:17:56.839
if you don't raise your hand, I swear you're

00:17:56.839 --> 00:17:59.140
lying to me, have been told like just have one

00:17:59.140 --> 00:18:01.200
square of dark chocolate and that will quell

00:18:01.200 --> 00:18:03.460
your chocolate cravings. Like the one square

00:18:03.460 --> 00:18:06.119
theory, right? It's in every women's magazine.

00:18:06.539 --> 00:18:08.240
It's in every, just have one square and it'll.

00:18:08.809 --> 00:18:11.589
But the reality is this, your brain doesn't work

00:18:11.589 --> 00:18:13.990
that way. Your brain doesn't work on one square,

00:18:14.109 --> 00:18:15.990
wrap the five squares from the bar and put it

00:18:15.990 --> 00:18:17.569
back in the fridge. Because you know where the

00:18:17.569 --> 00:18:19.829
fridge is. It's so easy to get back to the fridge.

00:18:19.890 --> 00:18:22.670
Yeah. And again, once you open that, you know,

00:18:22.670 --> 00:18:24.950
once you open those floodgates, there is some

00:18:24.950 --> 00:18:27.210
like the biological response that keeps you wanting

00:18:27.210 --> 00:18:29.289
more. So thank you for being brave and offering

00:18:29.289 --> 00:18:32.009
that up. Does anybody else have a specific sugar

00:18:32.009 --> 00:18:34.750
food that like is the food for them? Maybe not

00:18:34.750 --> 00:18:39.359
so healthy as dark chocolate. Yeah, Amelia. The

00:18:39.359 --> 00:18:41.079
sugar gummies. Yeah, that's great. Okay, again,

00:18:41.180 --> 00:18:42.759
you guys are going to think I'm like Charles

00:18:42.759 --> 00:18:45.559
Duhigg super fan over here, but he just so happened

00:18:45.559 --> 00:18:47.420
to talk about gummies in the podcast. And so

00:18:47.420 --> 00:18:50.380
basically saying the reason that when we were

00:18:50.380 --> 00:18:51.900
kids, like did you have vitamins when you were

00:18:51.900 --> 00:18:53.819
a kid? Yes. Did you have Flintstones vitamins?

00:18:54.019 --> 00:18:57.259
I did, yes. No, no, no, there were. And they're

00:18:57.259 --> 00:19:00.819
chewables? They were like the chewables. We also

00:19:00.819 --> 00:19:03.700
had, like there were some teddy bear ones, which

00:19:03.700 --> 00:19:05.710
were. Yeah, there were teddy bear ones which

00:19:05.710 --> 00:19:08.289
were hard, so not chewable. Like, so, like, hard

00:19:08.289 --> 00:19:11.650
candy? I meant powdery, I think it was. Yeah,

00:19:11.829 --> 00:19:14.829
yeah. So either way, right, even back then, they

00:19:14.829 --> 00:19:17.410
were capitalizing on, like, hey, kids like sugary

00:19:17.410 --> 00:19:19.490
stuff that looks like candy, feels like candy,

00:19:19.569 --> 00:19:23.549
whatever. Well, gummy vitamins, guys, those didn't

00:19:23.549 --> 00:19:25.930
even exist when we were kids, and now I know

00:19:25.930 --> 00:19:28.509
many adults that are taking gummy vitamins, and

00:19:28.509 --> 00:19:30.369
the reason for that is because marketers got

00:19:30.369 --> 00:19:32.829
smart, and they were like, people love gummy

00:19:32.829 --> 00:19:36.049
stuff. People will pay a premium for a gummy

00:19:36.049 --> 00:19:38.750
vitamin, even though it literally I hate to break

00:19:38.750 --> 00:19:40.329
everyone's heart that is taking a gummy vitamin.

00:19:40.390 --> 00:19:42.190
But like it's a sugar. It's another sugar delivery

00:19:42.190 --> 00:19:44.349
system, you know, to get that unless they are

00:19:44.349 --> 00:19:46.250
the sugar free ones. Right. But a lot of them

00:19:46.250 --> 00:19:48.940
are not, sadly. But researchers are not dumb.

00:19:49.000 --> 00:19:51.759
Marketers are not dumb. They know that the texture

00:19:51.759 --> 00:19:55.359
of a familiar sweet food is a gateway into a

00:19:55.359 --> 00:19:57.680
behavior that you want to induce. So, again,

00:19:57.720 --> 00:19:59.680
that was wildly successful for the vitamin market.

00:19:59.839 --> 00:20:01.920
But it should give you a clue, like I said, to

00:20:01.920 --> 00:20:04.220
why it's so hard in your own life to quit. The

00:20:04.220 --> 00:20:07.599
combination of texture, fat, sugar, these are

00:20:07.599 --> 00:20:09.559
the things that drive us. Sometimes salt. Sometimes

00:20:09.559 --> 00:20:12.039
salt. The whole wheat thing is delicious. Yeah.

00:20:12.160 --> 00:20:14.279
And how many of you all out there have kids?

00:20:14.799 --> 00:20:18.750
Mm -hmm. Too many. I would say the majority of

00:20:18.750 --> 00:20:21.869
folks out here have kids. And I think for folks

00:20:21.869 --> 00:20:24.789
with kids, it's important to know that this drive

00:20:24.789 --> 00:20:28.250
towards sugar, this dependency, this habit loop,

00:20:28.369 --> 00:20:32.329
it forms quicker and is more long -lasting the

00:20:32.329 --> 00:20:36.730
earlier it starts. So for kids and teens, all

00:20:36.730 --> 00:20:38.410
this stuff I've been talking about with the brain

00:20:38.410 --> 00:20:41.109
waves and kind of the connection to emotions

00:20:41.109 --> 00:20:44.710
and stuff like that, it's stronger in kids and

00:20:44.710 --> 00:20:47.740
teens. The feeling of dependency is stronger

00:20:47.740 --> 00:20:49.400
for them. It's more present for them. And again,

00:20:49.440 --> 00:20:52.339
the longer duration that they spend in this habit

00:20:52.339 --> 00:20:55.460
loop, the harder it will be able to make and

00:20:55.460 --> 00:20:58.940
break as an adult. So just again, I feel like

00:20:58.940 --> 00:21:00.680
I'm always bringing the downer information. Sorry,

00:21:00.799 --> 00:21:03.519
guys. However, this is also the real talk. So

00:21:03.519 --> 00:21:05.259
yeah, for those of you with kids and teens, just

00:21:05.259 --> 00:21:08.119
know that sugar creates an even harder habit

00:21:08.119 --> 00:21:10.940
loop for them to break than us. Right. Physiologically.

00:21:11.470 --> 00:21:14.150
Sugar will affect your hormones, your gut, as

00:21:14.150 --> 00:21:17.269
well as your body, and will give you extra cravings

00:21:17.269 --> 00:21:19.549
like we've spoken about. When you have sugar,

00:21:19.630 --> 00:21:23.609
it can cause a glucose spike and then a crash,

00:21:23.750 --> 00:21:26.349
and then you get sucked into this loop. And basically,

00:21:26.470 --> 00:21:28.609
when you hit that crash, you're going to be feeling

00:21:28.609 --> 00:21:32.349
foggy and angry and hungry, and then you're going

00:21:32.349 --> 00:21:34.529
to reach for some quick energy again, which tends

00:21:34.529 --> 00:21:37.049
to be sugar. You're sucked into this sort of

00:21:37.049 --> 00:21:41.279
cycle. Yeah, and again, foggy, angry. hungry.

00:21:41.279 --> 00:21:43.900
These are also things I hear with women in perimenopause.

00:21:43.900 --> 00:21:46.839
Okay. Like these are also symptoms that we are

00:21:46.839 --> 00:21:49.839
experiencing even without the sugar roller coaster.

00:21:50.059 --> 00:21:52.019
Right. And these are also triggers, which are

00:21:52.019 --> 00:21:54.420
the cues for you wanting to have more sugar.

00:21:54.420 --> 00:21:56.579
You know, you're feeling like shit. I need something

00:21:56.579 --> 00:21:58.339
that's going to make me feel better. Let's go

00:21:58.339 --> 00:22:01.759
for some chocolate. Yeah. Maybe not dark chocolate

00:22:01.759 --> 00:22:05.750
for me. Probably. Yeah. I have a bunch of clients

00:22:05.750 --> 00:22:08.369
that struggle with, obviously, reaching for sugar

00:22:08.369 --> 00:22:10.190
or carbohydrate -dense foods when they're tired.

00:22:10.670 --> 00:22:12.650
And obviously, the main issue there is sleep

00:22:12.650 --> 00:22:14.190
deprivation. We could do a whole other episode

00:22:14.190 --> 00:22:16.690
on sleep, by the way. So we'll talk about sleep

00:22:16.690 --> 00:22:19.630
another day. But the point is, for whatever reason

00:22:19.630 --> 00:22:22.569
you're not sleeping or feel tired, your body

00:22:22.569 --> 00:22:26.690
is going to release more of the appetite -inducing

00:22:26.690 --> 00:22:28.690
hormone called ghrelin. It's going to release

00:22:28.690 --> 00:22:32.589
more of that to inspire you to seek out food.

00:22:33.210 --> 00:22:36.089
And again, your body is not dumb. It's looking

00:22:36.089 --> 00:22:39.150
for energy. What is the quickest release energy

00:22:39.150 --> 00:22:42.890
the body can get? Sugar, glucose, glycogen. These

00:22:42.890 --> 00:22:44.730
are the things that hit our bloodstream fastest

00:22:44.730 --> 00:22:47.670
to produce energy the fastest. That's why when

00:22:47.670 --> 00:22:51.009
you see triathletes and marathoners, right, they're

00:22:51.009 --> 00:22:53.349
sucking down like maltodextrin supplements, whatever

00:22:53.349 --> 00:22:55.829
hits the bloodstream fastest, that's because

00:22:55.829 --> 00:22:57.190
they know that's where you're going to get your

00:22:57.190 --> 00:23:00.009
energy from first. So your body does that for

00:23:00.009 --> 00:23:02.319
you. in the sense of giving you a sugar craving

00:23:02.319 --> 00:23:05.400
when you're tired. So it's, again, not a perception

00:23:05.400 --> 00:23:09.000
thing that when you're tired you eat worse. It's

00:23:09.000 --> 00:23:11.480
a reality thing because your body is driving

00:23:11.480 --> 00:23:13.559
you toward the foods that will give you the quickest

00:23:13.559 --> 00:23:16.220
release of energy, right? So these are the things

00:23:16.220 --> 00:23:18.160
to remember, especially if you struggle with

00:23:18.160 --> 00:23:22.259
sleep restriction or more interrupted sleep.

00:23:22.359 --> 00:23:24.619
You should definitely consider whether improving

00:23:24.619 --> 00:23:27.140
your sleep is actually the hidden key to improving

00:23:27.140 --> 00:23:29.880
your diet. And actually when you are, I'm sorry,

00:23:29.980 --> 00:23:32.339
Sarah, but when you are sleep deprived, you're

00:23:32.339 --> 00:23:35.680
more insulin resistant. And when your body can't

00:23:35.680 --> 00:23:39.460
process that sugar in the correct way, you're

00:23:39.460 --> 00:23:41.759
going to end up suffering long, like suffering

00:23:41.759 --> 00:23:43.640
more. You'll end up gaining weight. You'll end

00:23:43.640 --> 00:23:46.339
up needing more sugar. Then again, you get sucked

00:23:46.339 --> 00:23:48.880
into the whole thing all over again. Yeah. So

00:23:48.880 --> 00:23:51.559
sugar actually does also disrupt your gut. You

00:23:51.559 --> 00:23:54.359
know, for those of you who are aware of the gut

00:23:54.359 --> 00:23:57.559
-brain axis, that can then lead to mood swings

00:23:57.559 --> 00:24:01.140
and depression, anxiety, all of that stuff. But

00:24:01.140 --> 00:24:04.880
it does feed the bad bacteria in your gut. It

00:24:04.880 --> 00:24:07.460
can also drive yeast overgrowth. So for those

00:24:07.460 --> 00:24:10.579
of you who've ever suffered from thrush or candida,

00:24:10.660 --> 00:24:13.359
any of those symptoms, those are all symptoms

00:24:13.359 --> 00:24:16.640
and as a result of excess sugar in the diet.

00:24:17.710 --> 00:24:20.410
All right. So, again, I think I hope we've got

00:24:20.410 --> 00:24:22.910
you guys convinced by now that sugar is not going

00:24:22.910 --> 00:24:24.950
to be the best thing for us to have in excess

00:24:24.950 --> 00:24:27.549
and that there are reasons that we seek out sugar

00:24:27.549 --> 00:24:29.970
that are not entirely within our control. But

00:24:29.970 --> 00:24:32.710
we want to talk about why the modern world makes

00:24:32.710 --> 00:24:35.529
it so hard for us to control these things, even

00:24:35.529 --> 00:24:37.730
with the knowledge. Right. Even if we know it's

00:24:37.730 --> 00:24:40.450
that that age old question in coaching, if we

00:24:40.450 --> 00:24:43.589
know better, why don't we do better? Right. And

00:24:43.589 --> 00:24:45.710
that's because there are so many things working

00:24:45.710 --> 00:24:48.049
against us systemically. in controlling this

00:24:48.049 --> 00:24:51.089
issue. Right. When you're busy and you've got

00:24:51.089 --> 00:24:54.069
kids and you're hungry and you're tired, what

00:24:54.069 --> 00:24:55.210
are you going to go for? You're going to go for

00:24:55.210 --> 00:24:57.230
the things that are marketed in a way which seem

00:24:57.230 --> 00:24:59.789
healthy, but really aren't. Let's think things

00:24:59.789 --> 00:25:03.789
like granola bars. or yogurt, or acai bowls.

00:25:03.910 --> 00:25:06.730
I'm sorry, guys. I love acai sometimes, but sometimes

00:25:06.730 --> 00:25:08.990
it does have too much sugar in there. Yo, sometimes

00:25:08.990 --> 00:25:12.009
acai bowls have like a chokehold on folks, and

00:25:12.009 --> 00:25:13.950
I cannot understand why, because they are real

00:25:13.950 --> 00:25:16.809
sugar dense, guys. Smoothies, all of that stuff.

00:25:16.869 --> 00:25:19.289
You know, all of this stuff that is targeted

00:25:19.289 --> 00:25:23.150
as being a health food is actually a hidden sugar

00:25:23.150 --> 00:25:25.519
bomb. Yeah. And then so, you know, obviously

00:25:25.519 --> 00:25:27.920
things that are targeted as healthy but not healthy

00:25:27.920 --> 00:25:30.680
can can work against us. Things that have other

00:25:30.680 --> 00:25:34.819
components. So, for example, caffeine. So I when

00:25:34.819 --> 00:25:37.339
I'm working, I know I'm so no nothing. First

00:25:37.339 --> 00:25:38.779
of all, I would never speak ill of my best friend

00:25:38.779 --> 00:25:41.599
caffeine. OK, what if she's listening? But no,

00:25:41.700 --> 00:25:44.440
first of all. It's like when we pair the sugar

00:25:44.440 --> 00:25:47.359
with the caffeine, the hit is even greater. So

00:25:47.359 --> 00:25:49.220
if you guys think about things like sweetened

00:25:49.220 --> 00:25:53.900
coffee drinks. I'm not even talking Frappuccino,

00:25:53.900 --> 00:25:55.700
which is like obvious, right? With like the chocolate

00:25:55.700 --> 00:25:57.839
chips and stuff. I'm talking straight up even

00:25:57.839 --> 00:26:01.140
lattes to some extent, right? I was shocked not

00:26:01.140 --> 00:26:03.279
being Australian. I was shocked to know that

00:26:03.279 --> 00:26:06.710
flat whites, you know. Contains sugar. Oh, okay.

00:26:06.849 --> 00:26:08.490
That's like part of the thing. That's like part

00:26:08.490 --> 00:26:10.269
of what makes it flat whitey is that they put

00:26:10.269 --> 00:26:11.910
sugar, like a little tiny bit of sugar in it.

00:26:12.730 --> 00:26:14.910
But, and again, you know, the soy milk that they

00:26:14.910 --> 00:26:17.190
use in those flat whites or the oat milk, right?

00:26:17.269 --> 00:26:18.970
That has sugar in it. So there's all these kinds

00:26:18.970 --> 00:26:21.210
of hidden sugars. Amanda, can we talk about how

00:26:21.210 --> 00:26:24.309
clean Guzmany Gomez's food is? Like truly clean,

00:26:24.430 --> 00:26:26.269
not the, it has lettuce, so it's healthy kind

00:26:26.269 --> 00:26:29.150
of clean. Oh, totally. GYG is on another level.

00:26:29.500 --> 00:26:31.599
There's no preservatives, no artificial colors,

00:26:31.680 --> 00:26:34.779
no weird additives. It is just proper, real food.

00:26:35.059 --> 00:26:37.359
I read that they went through 21 versions of

00:26:37.359 --> 00:26:39.680
their corn chips before they found the one. Now

00:26:39.680 --> 00:26:42.279
that's commitment. And they fly in their avocados

00:26:42.279 --> 00:26:44.819
and tomatoes daily from Australia to Singapore.

00:26:45.440 --> 00:26:47.180
That is the level of commitment I want in my

00:26:47.180 --> 00:26:49.660
food. You can taste it, whether it's the burritos,

00:26:49.660 --> 00:26:51.720
the bowls, or those chipotle -seasoned fries.

00:26:52.019 --> 00:26:54.440
You just feel good after eating it. And it's

00:26:54.440 --> 00:26:56.259
really why my entire family keeps going back.

00:26:56.559 --> 00:26:59.440
Clean is the new healthy, and GYG has been leading

00:26:59.440 --> 00:27:01.579
that charge since day one. They've literally

00:27:01.579 --> 00:27:05.140
reinvented fast food. Who says it has to be dodgy

00:27:05.140 --> 00:27:07.779
and deep -fried? Not on GYG's watch. If you want

00:27:07.779 --> 00:27:09.960
to talk about what makes something addicting...

00:27:10.329 --> 00:27:12.789
Add a component that also gives you energy in

00:27:12.789 --> 00:27:14.589
addition to the sugar hit. Right. So it's like

00:27:14.589 --> 00:27:16.849
if you want if you really want to get kind of

00:27:16.849 --> 00:27:19.769
caught in a habit loop of something, add another

00:27:19.769 --> 00:27:22.990
reward inducing substance to the original one.

00:27:23.069 --> 00:27:26.029
Right. So add caffeine to the sugar. Right. Add

00:27:26.029 --> 00:27:28.250
fat to the sugar, to the caffeine. That's like

00:27:28.250 --> 00:27:31.109
a Java chip frappuccino for you in short. But

00:27:31.109 --> 00:27:34.289
again, companies know this. And so they create

00:27:34.289 --> 00:27:36.569
these products to work against us. And it's not

00:27:36.569 --> 00:27:39.710
necessarily our fault, but it is within our control.

00:27:39.869 --> 00:27:42.329
That's an underlying message for me. You also

00:27:42.329 --> 00:27:44.660
find that... On their nutrition labels, they're

00:27:44.660 --> 00:27:46.799
not going to say sugar. They might have other

00:27:46.799 --> 00:27:48.579
names on there that you've probably either never

00:27:48.579 --> 00:27:50.619
heard of, don't even associate as being sugar.

00:27:51.299 --> 00:27:54.140
Maltodextrin, which Amanda said before. Cane

00:27:54.140 --> 00:27:56.759
juice. Brown rice syrup. Brown rice syrup. Oh,

00:27:56.880 --> 00:27:59.200
that's a big one in Asia. Fructose. You see fructose

00:27:59.200 --> 00:28:00.839
and you think, oh, that's from fruit. It's fine.

00:28:00.920 --> 00:28:02.980
It's actually just the sugar without the fiber

00:28:02.980 --> 00:28:06.140
component. So maple syrup, honey. There are like

00:28:06.140 --> 00:28:09.359
60 different aliases to sugar. And obviously,

00:28:09.380 --> 00:28:11.180
it's really tough to kind of know what can be

00:28:11.180 --> 00:28:13.480
what. But a little tip. If it ends with O's,

00:28:13.599 --> 00:28:15.819
it's probably got some kind of sugar in there.

00:28:16.039 --> 00:28:19.200
Maltose, fructose, sucrose. Yes, all of that

00:28:19.200 --> 00:28:21.740
stuff. All the O's. O's. Yeah, are going to bring

00:28:21.740 --> 00:28:24.880
you some sugar. Exactly. How many of you guys

00:28:24.880 --> 00:28:27.980
consider yourselves label readers? Like you look

00:28:27.980 --> 00:28:31.200
at the labels of your food generally. Okay, the

00:28:31.200 --> 00:28:32.940
majority here, right, for our listeners that

00:28:32.940 --> 00:28:35.920
are on audio. So here's a question. Thinking

00:28:35.920 --> 00:28:38.240
back to what I mentioned earlier about Mexico

00:28:38.240 --> 00:28:41.910
and India, right, policy -based stuff. knowing

00:28:41.910 --> 00:28:45.170
that you guys are label readers, does it make

00:28:45.170 --> 00:28:48.069
a difference for you if you see the calories

00:28:48.069 --> 00:28:50.789
or sugar information of foods in restaurants?

00:28:51.029 --> 00:28:54.490
Does that affect your choice? Like, generally?

00:28:55.190 --> 00:28:57.049
A lot of people are nodding their heads. Majority,

00:28:57.049 --> 00:28:59.150
yes. Folks are raising their hands. Because the

00:28:59.150 --> 00:29:02.750
science says no. The science says no. I know.

00:29:04.230 --> 00:29:07.170
Generally, those interventions of printing calories,

00:29:07.329 --> 00:29:09.589
it's really done on calories, so I guess I can't

00:29:09.589 --> 00:29:11.309
say for sugar specifically, but printing calories

00:29:11.309 --> 00:29:13.869
on menus doesn't seem to change behavior. And

00:29:13.869 --> 00:29:15.869
I tell you why, and this is my opinion, so not

00:29:15.869 --> 00:29:17.569
fact or anything like that, but I wonder, if

00:29:17.569 --> 00:29:19.849
you're going out for a meal, you know, you've

00:29:19.849 --> 00:29:21.150
already made the decision you're going to be

00:29:21.150 --> 00:29:22.470
going out, you're going to be enjoying yourself,

00:29:22.690 --> 00:29:24.730
and you see the calories, you might think, oh,

00:29:24.750 --> 00:29:27.990
fuck it, I'm here. This is my cheat meal. This

00:29:27.990 --> 00:29:29.309
is what I'm doing. What do you think? I've seen

00:29:29.309 --> 00:29:30.849
lots of people nodding. Do you think that could

00:29:30.849 --> 00:29:33.890
probably be it? I will go to a restaurant and

00:29:33.890 --> 00:29:35.549
I'll think, oh, it's fine. I'm out today. I've

00:29:35.549 --> 00:29:37.190
made this conscious decision. I'm going to have

00:29:37.190 --> 00:29:41.410
the 1500 calorie crazy shake. Yeah, like I know

00:29:41.410 --> 00:29:45.529
what it is. I've dug my grave. No, it's true.

00:29:45.670 --> 00:29:48.690
For those of you who have changed behavior based

00:29:48.690 --> 00:29:53.109
on seeing the calories on the menu. What do you

00:29:53.109 --> 00:29:56.309
do instead? Do you go straight for the lowest

00:29:56.309 --> 00:29:58.910
calorie thing then? Or do you just like, does

00:29:58.910 --> 00:30:00.730
it just maybe make something in the middle? I

00:30:00.730 --> 00:30:03.569
would love to hear an actual real life story

00:30:03.569 --> 00:30:05.710
of what you do. I would evaluate. So based on

00:30:05.710 --> 00:30:07.769
the choices that I was already potentially going

00:30:07.769 --> 00:30:10.829
to make and what I've already eaten in the day,

00:30:10.890 --> 00:30:13.289
I might say, well, that's okay. Or, or it's not.

00:30:13.369 --> 00:30:16.750
And exactly like you've said, I might choose

00:30:16.750 --> 00:30:19.069
the larger calorie option because of what I've

00:30:19.069 --> 00:30:25.250
eaten in the day or. Fuck it. Exactly. But equally,

00:30:25.529 --> 00:30:28.029
yeah, evaluate what I would potentially have

00:30:28.029 --> 00:30:30.309
already chosen and maybe I would choose the healthier

00:30:30.309 --> 00:30:33.509
option. But it gives me a better idea of what

00:30:33.509 --> 00:30:36.349
my overall calories might be in the day and how

00:30:36.349 --> 00:30:39.269
I might balance my next meal before or after,

00:30:39.369 --> 00:30:43.049
right? Yeah. Again, I'm a huge believer of knowledge

00:30:43.049 --> 00:30:46.359
is power. Right. What you choose to do, like

00:30:46.359 --> 00:30:48.000
with everything that we've dumped on you guys

00:30:48.000 --> 00:30:49.880
today. Right. What you choose to do with this

00:30:49.880 --> 00:30:52.839
evolutionary knowledge is up to you. But at least

00:30:52.839 --> 00:30:54.619
you can't say you don't know. And I think that's

00:30:54.619 --> 00:30:57.759
why I am always going to vote for it. Having

00:30:57.759 --> 00:31:00.119
calorie counts on menus, having warning labels

00:31:00.119 --> 00:31:02.519
on foods, having sugar tax, whatever it may be.

00:31:02.579 --> 00:31:04.099
I'm always going to vote for it because I do

00:31:04.099 --> 00:31:07.799
think that conditioning behavior and giving information

00:31:07.799 --> 00:31:10.880
is an important first step. Personal thoughts.

00:31:11.500 --> 00:31:14.460
So. You guys know my husband, Dean? Yeah. So

00:31:14.460 --> 00:31:18.660
he's actually working with MOH now. Yes. And

00:31:18.660 --> 00:31:21.160
for our listeners outside of Singapore, Ministry

00:31:21.160 --> 00:31:24.099
of Health. Yes, Ministry of Health. So if you're

00:31:24.099 --> 00:31:27.339
talking about governmental influence, like Mexico

00:31:27.339 --> 00:31:30.579
and India on sugar. So if you have noticed at

00:31:30.579 --> 00:31:34.279
restaurants with... drinks on the menu it will

00:31:34.279 --> 00:31:38.480
have a grade a b c d and it's measuring or it's

00:31:38.480 --> 00:31:41.680
grading the amount of sugar that's in that drink

00:31:41.680 --> 00:31:45.299
yes so you'll see a lot of like the juices juice

00:31:45.299 --> 00:31:48.460
boosts or i don't know so the other ones they

00:31:48.460 --> 00:31:52.640
actually have a lot of these yeah c's and b's

00:31:52.640 --> 00:31:55.779
there's a lot of sugar but the thing is they

00:31:55.779 --> 00:32:00.730
are actually hiring behavioral analysts to see

00:32:00.730 --> 00:32:02.769
how they will change their addiction. The actual

00:32:02.769 --> 00:32:04.750
purchasing. Right. Because you can't change.

00:32:04.829 --> 00:32:08.349
Because Singapore, what is it? Diabetes is an

00:32:08.349 --> 00:32:11.289
epidemic right now. So, MYH is super concerned

00:32:11.289 --> 00:32:13.470
about the sugar, especially in the hawker centers.

00:32:13.809 --> 00:32:17.750
And so, like, breaking the habits, that's, I

00:32:17.750 --> 00:32:19.569
would love to understand that. But, you know,

00:32:19.589 --> 00:32:21.970
evolution, I'm going to tell Dean that and see

00:32:21.970 --> 00:32:26.259
if that can be added to the behavioral. So just

00:32:26.259 --> 00:32:28.279
in case folks couldn't hear, and again, if you

00:32:28.279 --> 00:32:29.559
couldn't hear the full question, you will hear

00:32:29.559 --> 00:32:32.079
it on the recording, so check it out. But basically

00:32:32.079 --> 00:32:33.480
what Sarah was mentioning is that the Ministry

00:32:33.480 --> 00:32:35.259
of Health here in Singapore rolled out a program

00:32:35.259 --> 00:32:37.579
called Nutri -Grade, and I'm sure you've all

00:32:37.579 --> 00:32:40.680
seen it. You get a grade A, B, C, or D based

00:32:40.680 --> 00:32:43.220
on the sugar content and saturated fat, which

00:32:43.220 --> 00:32:46.099
we'll talk about in a sec, why Nutri -Grade drives

00:32:46.099 --> 00:32:48.259
me nuts a little bit. And saturated fat, you

00:32:48.259 --> 00:32:51.319
get an A, B, C, or D grade. And alongside that

00:32:51.319 --> 00:32:54.039
grade, the A, B, C, or D, you'll also see a little

00:32:54.039 --> 00:32:56.799
tiny percentage and it will tell you what percent

00:32:56.799 --> 00:33:00.500
sugar that thing is. So this is an added piece

00:33:00.500 --> 00:33:04.059
of information. It makes the grade system obviously

00:33:04.059 --> 00:33:06.920
makes it exceptionally clear because we all understand

00:33:06.920 --> 00:33:08.680
grades, right? Especially in Singapore, we all

00:33:08.680 --> 00:33:14.279
understand. Oh, yeah, for sure. But you also

00:33:14.279 --> 00:33:16.660
get to see what percentage of sugar you're about

00:33:16.660 --> 00:33:19.099
to have. Right. So the grading system plus the

00:33:19.099 --> 00:33:21.160
sugar percentage isolated out, I think, is awesome.

00:33:21.319 --> 00:33:23.480
The issue is this. I'll give you two issues of

00:33:23.480 --> 00:33:26.839
Nutri -Grade, OK, as a policy system. First issue

00:33:26.839 --> 00:33:30.160
is that whole milk or what they call here full

00:33:30.160 --> 00:33:34.579
cream milk has a Nutri -Grade C. which makes

00:33:34.579 --> 00:33:36.799
you think it is a bad choice for you and your

00:33:36.799 --> 00:33:39.539
family. And this is the key thing, right? Back

00:33:39.539 --> 00:33:42.539
to my very first point of everything in balance

00:33:42.539 --> 00:33:45.319
and there are no off -limit foods, particularly

00:33:45.319 --> 00:33:49.160
for children, full cream milk is what they should

00:33:49.160 --> 00:33:51.660
be drinking, okay? With very few exceptions,

00:33:51.900 --> 00:33:53.599
right? Obviously obese children and some other

00:33:53.599 --> 00:33:57.339
complications aside. So giving it a neutral grade

00:33:57.339 --> 00:34:00.400
C sends the message to parents that this is not

00:34:00.400 --> 00:34:03.099
the right choice for my child. And it might direct

00:34:03.099 --> 00:34:06.500
them toward a less good choice, like a low sugar

00:34:06.500 --> 00:34:09.059
juice, for example, that doesn't provide the

00:34:09.059 --> 00:34:11.000
other nutrition that a full cream milk would

00:34:11.000 --> 00:34:12.780
provide. So that's my one issue is that the saturated

00:34:12.780 --> 00:34:15.300
fat is also factored into the nutrient grade.

00:34:15.300 --> 00:34:18.380
Doesn't Milo have a higher grade ranking? Low

00:34:18.380 --> 00:34:21.260
sugar Milo. Milo. Yeah, Milo Siudai has a higher

00:34:21.260 --> 00:34:23.179
nutrient grade than full cream milk, and that

00:34:23.179 --> 00:34:26.639
is an issue. Second issue, Coke Zero has a B.

00:34:27.340 --> 00:34:30.619
Coke Zero has a B. For those of you who are non

00:34:30.619 --> 00:34:33.519
-soda drinkers, Coke Zero is a zero sugar product.

00:34:33.619 --> 00:34:36.820
It has no calories and it has no sugar, but it

00:34:36.820 --> 00:34:39.880
does not have a Nutri -Grade A because it is

00:34:39.880 --> 00:34:43.539
still Coca -Cola. In essence, it still has additives

00:34:43.539 --> 00:34:46.300
and chemicals. And so they don't consider it

00:34:46.300 --> 00:34:50.219
an optimal nutrient choice like something. Like

00:34:50.219 --> 00:34:52.320
water itself. And again, by the way, I'm not

00:34:52.320 --> 00:34:54.219
saying that that Coke Zero should be replacing

00:34:54.219 --> 00:34:56.960
water. Please understand. But is it necessarily

00:34:56.960 --> 00:35:00.699
a poor choice for folks who are looking to reduce

00:35:00.699 --> 00:35:03.900
their overall sugar intake? For example, if their

00:35:03.900 --> 00:35:06.460
option is going to be like a full sugar chrysanthemum

00:35:06.460 --> 00:35:09.619
tea, but they see the Coke Zero, but the Coke

00:35:09.619 --> 00:35:11.929
Zero has a B. They're like, ah, screw it. I'll

00:35:11.929 --> 00:35:13.670
just get the sugary one because this one's not

00:35:13.670 --> 00:35:16.170
even that good. Whereas the difference in sugar

00:35:16.170 --> 00:35:19.429
intake and calorie intake is wild. Yeah. Is wild.

00:35:19.510 --> 00:35:22.130
So Nutri -Gate is not a perfect system, but it

00:35:22.130 --> 00:35:24.829
is a wonderful first step. And again, just like

00:35:24.829 --> 00:35:27.289
throwing the warning label on Jalebi, Jalebi's

00:35:27.289 --> 00:35:30.829
not going to kill you. But being an informed

00:35:30.829 --> 00:35:33.710
consumer about the cumulative consumption of

00:35:33.710 --> 00:35:35.849
Jalebi, sure, right? So none of these measures

00:35:35.849 --> 00:35:38.309
so far are perfected, but hopefully they are

00:35:38.309 --> 00:35:42.849
promising. What about who eats? Put your hand

00:35:42.849 --> 00:35:45.530
up if you eat when you're stressed, bored, sad.

00:35:45.750 --> 00:35:48.070
Like who eats sugar based on their emotions?

00:35:49.210 --> 00:35:51.929
Oh, not as many as I thought. About half, half.

00:35:52.170 --> 00:35:54.369
I would say about half, half. Thanks for those

00:35:54.369 --> 00:35:56.829
admitting it. I'm just kidding. Right. Did you

00:35:56.829 --> 00:35:58.869
know there was a study in 2022 which actually

00:35:58.869 --> 00:36:01.909
showed about 60%, which I guess this seems about

00:36:01.909 --> 00:36:05.349
right, of women will eat due to stress, anxiety,

00:36:05.570 --> 00:36:08.239
sadness. And I guess, you know, it's just their

00:36:08.239 --> 00:36:11.980
emotions in general. Yeah. Who here has tried

00:36:11.980 --> 00:36:14.300
to break up with sugar? So who here has tried

00:36:14.300 --> 00:36:17.119
to quit sugar entirely before? Okay, so about

00:36:17.119 --> 00:36:20.360
a third, I would say. Yeah. And again, a similar

00:36:20.360 --> 00:36:22.699
study out of the same Nielsen Institute showed

00:36:22.699 --> 00:36:26.519
that 61 % of women that are health conscious

00:36:26.519 --> 00:36:30.239
cite reducing sugar as their top priority. So

00:36:30.239 --> 00:36:32.780
for health conscious women, 61 % say reducing

00:36:32.780 --> 00:36:35.860
sugar is one of my top priority. All right. Who

00:36:35.860 --> 00:36:38.260
loves boba tea here? Does anybody drink it? Bubble

00:36:38.260 --> 00:36:41.000
tea. Any bubble tea drinkers here? Yeah. Yeah.

00:36:41.099 --> 00:36:43.139
And again, it's OK. It's OK to admit we do not.

00:36:43.139 --> 00:36:45.780
We do not shame here on the 40s formula. Yeah.

00:36:46.800 --> 00:36:51.019
Our men can also. Yeah. OK. Yeah. So again, not

00:36:51.019 --> 00:36:54.000
again. I am literally always the hammer. Bubble

00:36:54.000 --> 00:36:57.179
tea. Back to the caffeine and sugar thing. Back

00:36:57.179 --> 00:36:59.840
to the caffeine and sugar and fat thing. Do you

00:36:59.840 --> 00:37:03.860
know how many grams of sugar? Sorry, we're going

00:37:03.860 --> 00:37:05.599
to break your bubble. Your heart's going to fall

00:37:05.599 --> 00:37:08.860
out of your chest. And again, it varies by brand

00:37:08.860 --> 00:37:10.960
and whatever, right? But for your medium size,

00:37:11.079 --> 00:37:13.019
we went for your medium size, so small, medium,

00:37:13.039 --> 00:37:16.460
large. Medium size, regular size, between 35

00:37:16.460 --> 00:37:21.340
and 60 grams of sugar in that drink. Between

00:37:21.340 --> 00:37:26.550
35 and 60, okay? Yeah. No, I wish it was like,

00:37:26.570 --> 00:37:28.730
you know, like we should cut in some. We'll have

00:37:28.730 --> 00:37:30.369
our lady having some graphics of like how many

00:37:30.369 --> 00:37:36.369
sugar cubes. But to give you an idea, it's 150

00:37:36.369 --> 00:37:40.030
percent of what the WHO, the World Health Organization,

00:37:40.329 --> 00:37:44.909
says you should get in a day. In a day. So it

00:37:44.909 --> 00:37:47.489
is 1 .5. So basically, if you went without sugar

00:37:47.489 --> 00:37:49.329
for the rest of that day and half of the next

00:37:49.329 --> 00:37:52.030
day, that would just even you out based on one

00:37:52.030 --> 00:37:54.630
bubble tea. Also, guys, the sad part about it

00:37:54.630 --> 00:37:58.710
is that the 0 % versions still contain between

00:37:58.710 --> 00:38:02.389
like 5 and 12, sometimes up to 15 grams of sugar,

00:38:02.489 --> 00:38:05.230
mainly from the lactose, mainly from the milk

00:38:05.230 --> 00:38:06.829
-based sugar. No, but there's also the jellies

00:38:06.829 --> 00:38:09.670
that have sugar in them as well. If you're actually

00:38:09.670 --> 00:38:12.349
chewing the balls at the end. So, yeah. So, again,

00:38:12.449 --> 00:38:15.239
I know. I know, I feel like I've lost half our

00:38:15.239 --> 00:38:17.360
Singapore audience. Sorry, guys. Demonized bubble

00:38:17.360 --> 00:38:19.320
tea. But this is more, again, information providing

00:38:19.320 --> 00:38:21.980
rather than, you know, decision making. Power

00:38:21.980 --> 00:38:23.380
to the people. Power to the people, man. Okay,

00:38:23.420 --> 00:38:26.880
guys. Who, like me, is an all or nothing person

00:38:26.880 --> 00:38:29.880
when it comes to sugar? Can you stop at one?

00:38:30.940 --> 00:38:33.699
Oh, Sarah says yes. Who else can eat in moderation

00:38:33.699 --> 00:38:36.119
when it comes to sugar? Yeah, moderation. I'm

00:38:36.119 --> 00:38:39.800
team moderation. Like, no problem eating a little

00:38:39.800 --> 00:38:41.780
bit. And who's all or nothing? Is it just me?

00:38:41.880 --> 00:38:44.940
Oh, no, that's for you. Like have to finish what's

00:38:44.940 --> 00:38:47.000
in front of you. Okay. Well, do you know what?

00:38:47.039 --> 00:38:49.940
When it comes to sugar, it can be polarizing.

00:38:49.960 --> 00:38:52.519
For some people, it's really hard to stop. And

00:38:52.519 --> 00:38:54.480
that does go back to our biology, you know, like

00:38:54.480 --> 00:38:59.480
your brains, your body, it wants you to eat more

00:38:59.480 --> 00:39:01.960
because it's thinking, we don't know when your

00:39:01.960 --> 00:39:04.400
next meal is going to come. You need to take

00:39:04.400 --> 00:39:07.880
it now, eat it all, and basically get that fat

00:39:07.880 --> 00:39:11.079
just in case winter is coming. Yep. Can I offer

00:39:11.079 --> 00:39:13.119
a tip, though, for the all or nothing folks?

00:39:13.300 --> 00:39:15.760
Yes, please do. Can I be honest? Like this is

00:39:15.760 --> 00:39:19.360
I would say it's the number one cognitive distortion

00:39:19.360 --> 00:39:22.739
that I see around health habits generally, health

00:39:22.739 --> 00:39:24.800
habits generally. So this this applies to exercise,

00:39:25.159 --> 00:39:27.800
getting to the gym, for example. Either I'm in

00:39:27.800 --> 00:39:30.440
the gym six days a week or like I just lost it

00:39:30.440 --> 00:39:32.599
four weeks. Right. Like I do see this pattern

00:39:32.599 --> 00:39:35.619
a lot in health habits. And I think what's important

00:39:35.619 --> 00:39:37.599
here and this kind of brings us into the how

00:39:37.599 --> 00:39:40.500
do we solve this problem? It's remember that

00:39:40.500 --> 00:39:44.940
if you screw up, you are not a failure. Yeah.

00:39:45.079 --> 00:39:47.739
If you are trying to reduce your sugar intake

00:39:47.739 --> 00:39:50.539
and you find yourself at Leho buying a large

00:39:50.539 --> 00:39:54.800
bubble tea, take it, accept it. And the next

00:39:54.800 --> 00:39:57.099
day, make a different choice. Yeah. I think that

00:39:57.099 --> 00:40:00.570
having an identity. That you are still a healthy

00:40:00.570 --> 00:40:03.329
person if you choose one unhealthy beverage.

00:40:03.610 --> 00:40:06.710
You are still a successful person if you didn't

00:40:06.710 --> 00:40:08.690
quit sugar the first time you tried for the rest

00:40:08.690 --> 00:40:12.429
of your life. Right. You can have two things

00:40:12.429 --> 00:40:14.929
coexist, which is I'm making healthy choices

00:40:14.929 --> 00:40:18.269
in my life. And also this one choice was not

00:40:18.269 --> 00:40:20.429
healthy. Those two things can, you know, they

00:40:20.429 --> 00:40:22.989
say like two things can be true. And I think

00:40:22.989 --> 00:40:26.349
nowhere more than in this kind of addiction idea.

00:40:26.550 --> 00:40:29.059
And that's another reason that I really. thwart

00:40:29.059 --> 00:40:32.159
the term sugar addict, because then that's your

00:40:32.159 --> 00:40:35.360
identity is someone who is uncontrolled around

00:40:35.360 --> 00:40:39.320
sugar versus the identity of I'm a healthy person

00:40:39.320 --> 00:40:43.860
who from time to time enjoys sugar. That's perfectly

00:40:43.860 --> 00:40:47.300
OK. And I think long term healthy people are

00:40:47.300 --> 00:40:50.099
more like that and less like the first. Facts.

00:40:50.239 --> 00:40:55.260
Be like Amanda. Be like what Amanda said. Yes.

00:40:55.340 --> 00:40:57.559
Growing up in the 90s, you always started diets

00:40:57.559 --> 00:40:59.840
on a Monday. Yes. Right, you never started on

00:40:59.840 --> 00:41:01.119
a Tuesday. Monday, Thursday of the month, or

00:41:01.119 --> 00:41:03.820
whatever it is, yeah. Yep. And so if you messed

00:41:03.820 --> 00:41:06.880
up on, like, Wednesday... Oh, well, then. It

00:41:06.880 --> 00:41:08.659
was a free throw -up until the next Monday. Those

00:41:08.659 --> 00:41:11.699
are free days now. And then I'll start again

00:41:11.699 --> 00:41:15.019
on Monday. Yes. And it was always that all -or

00:41:15.019 --> 00:41:17.739
-nothing mindset when it came to healthy eating.

00:41:17.820 --> 00:41:20.239
You were either on a diet... Yes. ...or you were

00:41:20.239 --> 00:41:22.980
not on a diet. Yes. And there was no middle...

00:41:23.819 --> 00:41:25.840
Or at least for me, that was how I was. I was

00:41:25.840 --> 00:41:29.199
either dieting or I was excessing. Yeah. And

00:41:29.199 --> 00:41:32.719
it's almost like you were potentially hyper excessive

00:41:32.719 --> 00:41:34.900
from Wednesday to Monday because you knew Monday

00:41:34.900 --> 00:41:36.940
was coming. Yeah. So you're like, I fell off

00:41:36.940 --> 00:41:38.679
the wagon on a Wednesday. Monday, I'm going to

00:41:38.679 --> 00:41:40.860
be back on it. So I'm going to go ham in the

00:41:40.860 --> 00:41:43.980
next four days until Monday rolls around. And

00:41:43.980 --> 00:41:46.960
thank you for pointing out that part of the environmental

00:41:46.960 --> 00:41:50.960
stressors of all this is diet culture, man. Diet

00:41:50.960 --> 00:41:54.440
culture messed us up. Especially the 90s. Especially

00:41:54.440 --> 00:41:58.059
the 90s. I mean, 90s. I'm assuming 90s. You're

00:41:58.059 --> 00:42:01.320
welcome. Yeah. Oh, God, yeah. I don't know if

00:42:01.320 --> 00:42:03.639
anyone saw my Instagram, but my eyebrows were

00:42:03.639 --> 00:42:07.480
super thin back then. Yeah. Diet culture also

00:42:07.480 --> 00:42:10.219
took our eyebrows from us. No. But seriously,

00:42:10.519 --> 00:42:12.159
thank you so much, Rebecca, for bringing that

00:42:12.159 --> 00:42:14.920
up. And I think there are other diet culture

00:42:14.920 --> 00:42:17.519
holdovers that are specific to sugar. So first

00:42:17.519 --> 00:42:20.800
of all is the diet starts on Monday. Yeah. Second

00:42:20.800 --> 00:42:24.880
of all is that. A healthy diet is restrictive.

00:42:25.260 --> 00:42:29.559
It's exclusive. It includes no foods that are

00:42:29.559 --> 00:42:33.420
not whole, unprocessed, raw, vegan, probiotic,

00:42:33.420 --> 00:42:36.420
perfect, right? And I think that's another message,

00:42:36.460 --> 00:42:38.360
especially in metabolic health, that we like

00:42:38.360 --> 00:42:40.840
to give to people, which is like your health

00:42:40.840 --> 00:42:44.380
is a constellation of factors. Your diet is one,

00:42:44.539 --> 00:42:47.380
and it's a really important one. But it also

00:42:47.380 --> 00:42:50.090
includes... the five other factors of lifestyle

00:42:50.090 --> 00:42:52.969
medicine, right? We also talk about your exercise,

00:42:53.289 --> 00:42:56.130
your sleep, your avoidance of alcohol and drugs,

00:42:56.389 --> 00:43:01.070
your social connections. And sometimes sugar

00:43:01.070 --> 00:43:03.550
is involved in celebrations that are meaningful

00:43:03.550 --> 00:43:06.750
to us. And I think it's really important to remember

00:43:06.750 --> 00:43:10.730
that emotional eating of sugar also refers to

00:43:10.730 --> 00:43:13.880
positive emotions. Right. We eat sugar when we're

00:43:13.880 --> 00:43:16.219
celebrating something. Cake when you're happy.

00:43:16.320 --> 00:43:17.820
Cake when you're happy. Ice cream when you're

00:43:17.820 --> 00:43:20.059
sad. Yeah. Oh, what's that great quote? Oh, man,

00:43:20.159 --> 00:43:21.840
I'm going to butcher it. It was something like

00:43:21.840 --> 00:43:24.199
I only drink on two occasions when I'm in love

00:43:24.199 --> 00:43:27.340
and when I'm not. Yeah. Whoever that's accredited

00:43:27.340 --> 00:43:29.559
to, we'll put that in the show notes. But it's

00:43:29.559 --> 00:43:31.139
similar. Right. It's like we have to remember

00:43:31.139 --> 00:43:34.880
that there are positives around things that in

00:43:34.880 --> 00:43:37.159
excess become negatives. Right. So there is a

00:43:37.159 --> 00:43:40.309
place on the continuum of healthy eating. For

00:43:40.309 --> 00:43:42.630
sugar to exist. And that place is joyful. At

00:43:42.630 --> 00:43:45.389
least it is in my house. Last night, last afternoon,

00:43:45.530 --> 00:43:48.070
my parents are in town from California. Well,

00:43:48.070 --> 00:43:52.869
from Arizona now. New Arizona aliens. And they're

00:43:52.869 --> 00:43:56.389
in here. And my dad was baking brownies with

00:43:56.389 --> 00:43:59.369
my daughter. And they ate some brownies, man.

00:43:59.449 --> 00:44:03.329
They ate some brownies before dinner. And mama

00:44:03.329 --> 00:44:05.309
had to bite her tongue. But yeah, they ate brownies

00:44:05.309 --> 00:44:07.539
before dinner. And they ate, I don't even know

00:44:07.539 --> 00:44:08.960
how many brownies. What, Louise probably had

00:44:08.960 --> 00:44:11.579
three. Louise loves a brownie. Two. Two? She's

00:44:11.579 --> 00:44:15.579
five years old. Point being, point being, would

00:44:15.579 --> 00:44:19.719
it have, did something negatively happen for

00:44:19.719 --> 00:44:21.400
my daughter because she made brownies with her

00:44:21.400 --> 00:44:23.300
grandfather on a Wednesday afternoon and ate

00:44:23.300 --> 00:44:26.420
two of them before dinner? No. She probably didn't

00:44:26.420 --> 00:44:29.250
eat dinner, though. Well. She actually, she did.

00:44:29.349 --> 00:44:30.630
Oh, she did. Oh, well. Louise is a good eater.

00:44:30.710 --> 00:44:34.369
Oh, good girl, Louise. But the point is like,

00:44:34.429 --> 00:44:37.010
you know, structurally, there should be exceptions

00:44:37.010 --> 00:44:39.969
to any rule. Yeah. And I think sugar is a place

00:44:39.969 --> 00:44:42.210
where, you know, we can involve celebration,

00:44:42.489 --> 00:44:44.429
involve family time, involve social connection.

00:44:45.030 --> 00:44:49.269
And yeah, yeah, sugar shame. Yeah. We're going

00:44:49.269 --> 00:44:51.809
to break the sugar shame. And again, as parents,

00:44:51.929 --> 00:44:53.489
right? It's one of those things where it's like,

00:44:53.510 --> 00:44:55.889
if you're bringing treats to the class. Right.

00:44:55.989 --> 00:44:58.869
You get this health halo if you bring, again,

00:44:59.030 --> 00:45:01.130
unprocessed. If you just bring fruit, let's put

00:45:01.130 --> 00:45:02.309
it that way. You bring fruit, you're a hero.

00:45:02.429 --> 00:45:04.469
You bring cookies, you're sugar shamed. And I

00:45:04.469 --> 00:45:08.190
think there's there's time. It is time to kind

00:45:08.190 --> 00:45:12.389
of be sensible and exist in the gray area when

00:45:12.389 --> 00:45:14.230
it comes to sugar. Right. It's not an all or

00:45:14.230 --> 00:45:16.730
nothing, good or bad. Does anybody want to share

00:45:16.730 --> 00:45:20.030
what their favorite sugar treat is that they've

00:45:20.030 --> 00:45:22.170
tried to give up, but they just really, really

00:45:22.170 --> 00:45:25.300
can't? Anybody want to share what it is? For

00:45:25.300 --> 00:45:27.920
me, I really can't give up chocolate. Like chocolate,

00:45:28.139 --> 00:45:30.539
milk. Like in any form? Milk chocolate bars.

00:45:30.699 --> 00:45:32.260
Like I've never liked chocolate things. Like

00:45:32.260 --> 00:45:34.159
I don't like chocolate milkshake. I don't like

00:45:34.159 --> 00:45:35.599
chocolate ice cream. I don't like chocolate cake.

00:45:35.820 --> 00:45:41.239
But give me a chocolate bar and I'm, yeah. Which

00:45:41.239 --> 00:45:44.000
brand says the audience? So one of the things

00:45:44.000 --> 00:45:47.000
I actually did to give up chocolate. because

00:45:47.000 --> 00:45:48.480
obviously I love it so much. I haven't entirely

00:45:48.480 --> 00:45:50.719
given it up because I switched. So I no longer,

00:45:50.820 --> 00:45:53.380
I switched. That's a really good way to actually,

00:45:53.539 --> 00:45:55.559
for someone who's got an all or nothing mindset.

00:45:56.400 --> 00:45:59.280
Trying to go cold turkey is really hard. It's

00:45:59.280 --> 00:46:01.820
easier to replace it with something else. So

00:46:01.820 --> 00:46:03.940
actually, I now go for some sugar -free chocolate.

00:46:04.179 --> 00:46:06.280
There's a guy in the UK, I'm going to give him

00:46:06.280 --> 00:46:08.440
a quick shout out, Sweet Keto Chef. He makes

00:46:08.440 --> 00:46:11.300
artisan handmade chocolates, which I use, which

00:46:11.300 --> 00:46:13.360
are sugar -free, absolutely delicious. And then

00:46:13.360 --> 00:46:15.320
there's some other brands called NYX, which I

00:46:15.320 --> 00:46:17.920
tend to sort of bulk buy when I'm in the UK because

00:46:17.920 --> 00:46:20.280
they're all sugar -free and they all satisfy

00:46:20.280 --> 00:46:23.219
my treat of having a creamy, lovely chocolate,

00:46:23.280 --> 00:46:26.670
but without all the sugar. Yeah. Yeah. I'm sorry?

00:46:27.949 --> 00:46:30.889
You can get some in Singapore. So they're off

00:46:30.889 --> 00:46:34.070
of some grocery stores. You can buy some sugar

00:46:34.070 --> 00:46:35.949
-free chocolate. There's an Australian brand

00:46:35.949 --> 00:46:40.190
called Well Naturally. Sometimes, actually, I

00:46:40.190 --> 00:46:42.730
like a peanut butter quest bar. Who likes it?

00:46:42.849 --> 00:46:44.510
Or a quest cup? Yeah, the peanut butter quest

00:46:44.510 --> 00:46:46.090
cup. Have you guys seen those? The peanut butter

00:46:46.090 --> 00:46:48.610
quest? Yeah, sure. It's like, yes, I have. A

00:46:48.610 --> 00:46:51.710
little bit of extra protein with your sugar and

00:46:51.710 --> 00:46:56.409
fat. I actually, I think I got it on Shopee because

00:46:56.409 --> 00:46:58.349
a friend from the UK actually originally gave

00:46:58.349 --> 00:47:01.130
it to me. And there's this like chocolate hazelnut.

00:47:01.190 --> 00:47:05.849
It is delicious and it's clean. I think, yeah,

00:47:05.929 --> 00:47:09.429
it's sugar free, vegan, like it's delicious.

00:47:09.630 --> 00:47:10.949
Covering it all. It's really, really good. And

00:47:10.949 --> 00:47:13.320
I think you can get it. I got it online from

00:47:13.320 --> 00:47:14.699
somewhere. I'll double check. I think it was

00:47:14.699 --> 00:47:19.039
either Amazon or Shopee. That's my go -to. H

00:47:19.039 --> 00:47:21.559
-U or who, I guess? Because it's a capital H

00:47:21.559 --> 00:47:24.139
for small u, right? I think I've seen it before.

00:47:24.300 --> 00:47:28.079
I think I've seen it in cold storage. Maybe it's

00:47:28.079 --> 00:47:30.300
in cold storage now. It's honestly delicious.

00:47:30.940 --> 00:47:34.960
And for me, I actually feel like in Singapore,

00:47:35.099 --> 00:47:37.559
I don't... overeat chocolate. But when I go back

00:47:37.559 --> 00:47:39.840
to the UK, which I've just come back from, I

00:47:39.840 --> 00:47:43.099
cannot resist a dairy milk. UK only, though.

00:47:43.179 --> 00:47:44.519
It's not the same. So not the one that comes

00:47:44.519 --> 00:47:48.340
from America. All the Brits tell me about how

00:47:48.340 --> 00:47:51.380
Cadbury in the UK is a total different animal.

00:47:51.460 --> 00:47:53.519
So yeah, I've well and truly overeaten for the

00:47:53.519 --> 00:47:55.420
last five weeks and need to get back on track.

00:47:55.639 --> 00:47:58.920
Yeah, good timing for this episode. But you do.

00:47:59.239 --> 00:48:01.019
But yeah, and I think Jasmine and yourself as

00:48:01.019 --> 00:48:03.800
well brought up such great points about how do

00:48:03.800 --> 00:48:07.269
we break a habit? We replace it. Yeah. We replace

00:48:07.269 --> 00:48:10.349
it. It is really hard, guys, to actually break

00:48:10.349 --> 00:48:12.849
a habit. Yeah. It's really hard. The neural pathways

00:48:12.849 --> 00:48:16.610
are so ingrained in there. It's really hard to

00:48:16.610 --> 00:48:18.929
just go cold turkey because one day you're going

00:48:18.929 --> 00:48:22.090
to be like, ah, I'm so stressed out. My kid didn't

00:48:22.090 --> 00:48:24.550
sleep. He woke me up at 3 a .m. Yeah. I need

00:48:24.550 --> 00:48:27.090
something. Yeah. So. You know, like replacing

00:48:27.090 --> 00:48:29.610
it with something else is the easiest way. And

00:48:29.610 --> 00:48:30.849
it doesn't have to be a sugar -free chocolate

00:48:30.849 --> 00:48:33.530
like I do. Maybe you like Greek yogurt and nuts.

00:48:33.630 --> 00:48:37.230
Maybe you like something else. Maybe even a protein

00:48:37.230 --> 00:48:39.710
shake will do. Whatever it is, it's easier to

00:48:39.710 --> 00:48:42.630
replace than to get rid of completely. Yeah,

00:48:42.690 --> 00:48:44.809
replacement is a real, and that is a science

00:48:44.809 --> 00:48:47.349
-backed strategy. Replacing, you know, for example,

00:48:47.349 --> 00:48:49.469
people who smoke when they replace with hard

00:48:49.469 --> 00:48:51.599
candy. For example, like when they have the craving

00:48:51.599 --> 00:48:53.980
for the Q hits for the smoke, they put something

00:48:53.980 --> 00:48:56.340
in their mouth. It's a hard candy that tends

00:48:56.340 --> 00:48:58.199
to help them quit smoking faster than if they

00:48:58.199 --> 00:49:00.000
just say, I'm just going to resist, man. I'm

00:49:00.000 --> 00:49:01.840
just going to not have it. You know, so it helps

00:49:01.840 --> 00:49:04.400
to have a replacement. Also, like we said earlier,

00:49:04.559 --> 00:49:08.460
it helps to have a identity that is not tied

00:49:08.460 --> 00:49:10.760
to your worth based on what you're eating. Yeah,

00:49:10.780 --> 00:49:14.179
very helpful. And I think also it's helpful to

00:49:14.179 --> 00:49:17.800
do some work, some hard work around how you cope

00:49:17.800 --> 00:49:21.079
with stress. how you cope with negative emotions.

00:49:21.619 --> 00:49:24.360
Because at the end of the day, even if you're

00:49:24.360 --> 00:49:27.840
replacing, okay, even if you believe that you're

00:49:27.840 --> 00:49:31.340
a healthy person deep in your soul, in that immediate

00:49:31.340 --> 00:49:35.380
moment of stress, of breakup, despair, whatever

00:49:35.380 --> 00:49:38.719
it may be, you're going to reach for something.

00:49:38.880 --> 00:49:41.239
And I don't mean food necessarily. I could mean

00:49:41.239 --> 00:49:43.639
food, but you're going to reach for something.

00:49:43.739 --> 00:49:46.780
It might be a glass of wine. It might be a fight

00:49:46.780 --> 00:49:49.159
with your partner. It might be some sort of negative

00:49:49.159 --> 00:49:52.699
outlet. It can become a positive outlet. And

00:49:52.699 --> 00:49:54.940
I think this is where the science gets a little

00:49:54.940 --> 00:49:58.940
bit more clear in what works. Replacement works.

00:49:59.159 --> 00:50:02.380
Again, identity formation works, but that's hard.

00:50:03.119 --> 00:50:06.480
And having some sort of positive reinforcement

00:50:06.480 --> 00:50:10.719
absolutely works. Negative reinforcement does

00:50:10.719 --> 00:50:13.860
not work. Positive reinforcement is 20 times

00:50:13.860 --> 00:50:17.280
more effective at forming a habit. or breaking

00:50:17.280 --> 00:50:20.239
a bad habit than negative reinforcement. Meaning

00:50:20.239 --> 00:50:23.340
it will be 20 times easier if you tell yourself

00:50:23.340 --> 00:50:25.139
that you're doing well or have like a positive

00:50:25.139 --> 00:50:27.820
reward coming at you than if your strategy is

00:50:27.820 --> 00:50:30.619
always shame or negative or in this case, the

00:50:30.619 --> 00:50:32.840
behavior you don't want, right? So it's like

00:50:32.840 --> 00:50:35.900
the more you allow the cigarette to happen, the

00:50:35.900 --> 00:50:39.679
less you make space for the positive reward to

00:50:39.679 --> 00:50:42.989
happen. So positive reinforcement. making sure

00:50:42.989 --> 00:50:45.510
that you are confident and knowing that you are

00:50:45.510 --> 00:50:48.130
a healthy person, no matter your small transgressions

00:50:48.130 --> 00:50:50.289
with sugar, and then finding a behavior that

00:50:50.289 --> 00:50:52.610
replaces it that really works for you. And again,

00:50:52.730 --> 00:50:56.010
I know that this is relatable for some and not

00:50:56.010 --> 00:50:59.010
for others, but exercise is a great one. And

00:50:59.010 --> 00:51:01.590
it doesn't have to be lifting weights. It can

00:51:01.590 --> 00:51:03.630
be going for a walk. That's what Amanda recommends.

00:51:04.190 --> 00:51:05.969
I mean, first of all, I will throw a barbell

00:51:05.969 --> 00:51:08.820
to the ground in times of distress. But what

00:51:08.820 --> 00:51:11.000
I will say is that exercise is one that works

00:51:11.000 --> 00:51:13.500
and obviously has a positive reinforcement benefit

00:51:13.500 --> 00:51:16.239
as well. Amanda, you know how people always ask

00:51:16.239 --> 00:51:18.340
us, what supplements do you actually take? Yeah,

00:51:18.380 --> 00:51:20.340
it's like they think there's some magical midlife

00:51:20.340 --> 00:51:22.780
stack that'll just fix everything. Exactly. And

00:51:22.780 --> 00:51:24.599
while there's no magic, I do like things that

00:51:24.599 --> 00:51:26.679
are intentional and well -formulated like the

00:51:26.679 --> 00:51:29.199
longevity bundle from Avea Life. It's one of

00:51:29.199 --> 00:51:31.820
the few supplements I'd actually recommend. NMN

00:51:31.820 --> 00:51:34.420
for cellular energy. booster with antioxidants

00:51:34.420 --> 00:51:37.059
to support recovery and stress, and a collagen

00:51:37.059 --> 00:51:39.179
activator because joints and skin need some love

00:51:39.179 --> 00:51:42.119
too. Honestly, it's just smart. Three products

00:51:42.119 --> 00:51:44.739
that support how we live, busy, health conscious,

00:51:44.880 --> 00:51:46.719
and not here for the gimmicks. You can check

00:51:46.719 --> 00:51:51.300
it all out at avea -life .com and use code FORMULA20

00:51:51.300 --> 00:51:54.480
for 20 % off at checkout. It's clean, effective,

00:51:54.820 --> 00:51:59.079
no fluff. A long time now, and you are a beast.

00:51:59.280 --> 00:52:02.139
And I want to be you when I grow up because you...

00:52:02.329 --> 00:52:08.030
You know, under her clothes, you should see what

00:52:08.030 --> 00:52:11.030
she has. She has guns, you know. She has muscles.

00:52:11.230 --> 00:52:14.309
And when you watch her IG, like her videos of

00:52:14.309 --> 00:52:17.030
her lifting, deadlifting and everything. But

00:52:17.030 --> 00:52:20.989
my husband, again, is researching his own body

00:52:20.989 --> 00:52:24.849
and specifically sugar. He realized that with

00:52:24.849 --> 00:52:26.809
exercise, like you're saying, just exercise,

00:52:26.909 --> 00:52:31.730
it releases the sugar in your cells. Yes. have

00:52:31.730 --> 00:52:35.730
a sugar spike when you exercise, then you only

00:52:35.730 --> 00:52:39.329
need chocolate, right? And you get the endorphins

00:52:39.329 --> 00:52:42.409
from the exercise. So that's the motivation to

00:52:42.409 --> 00:52:44.849
exercise and you lose weight. Yeah. And I've

00:52:44.849 --> 00:52:47.010
seen that. I used to wear a glucose monitor and

00:52:47.010 --> 00:52:49.909
just before, sorry, just after a HIIT training

00:52:49.909 --> 00:52:54.409
session, I would have a huge sugar rise, but

00:52:54.409 --> 00:52:57.480
it wouldn't crash. As if I'd had sugar, it would

00:52:57.480 --> 00:53:00.119
just balance down, go down nicely after I'd eaten

00:53:00.119 --> 00:53:04.199
because then my body was using the insulin to

00:53:04.199 --> 00:53:06.420
put it into all the right places. Yep. And one

00:53:06.420 --> 00:53:08.739
other note on exercise and sugar, not that this

00:53:08.739 --> 00:53:10.940
is what this episode is about, but I have to

00:53:10.940 --> 00:53:13.719
comment, is that a lot of folks don't realize

00:53:13.719 --> 00:53:18.340
that your muscles are your sugar reservoir. When

00:53:18.340 --> 00:53:21.539
you eat sugar, where it wants to go is actually

00:53:21.539 --> 00:53:23.849
into your muscle tissue. True story. It goes

00:53:23.849 --> 00:53:25.769
liver and muscles, but obviously you can have

00:53:25.769 --> 00:53:28.269
more muscles than you can have more liver. Yeah,

00:53:28.269 --> 00:53:30.150
yeah. So that's the point. When you don't have

00:53:30.150 --> 00:53:32.630
enough muscles to hold all the sugar that you're

00:53:32.630 --> 00:53:35.269
eating, it spills over and that's when it starts

00:53:35.269 --> 00:53:37.710
to go into the liver in excess. And fat. So body

00:53:37.710 --> 00:53:41.070
fat will then store all the excess sugar that

00:53:41.070 --> 00:53:43.150
your body can't be stored when it can't be stored

00:53:43.150 --> 00:53:45.670
into the muscle space. Yeah. So your best defense

00:53:45.670 --> 00:53:49.010
against sugar -based diseases like diabetes is

00:53:49.010 --> 00:53:51.920
more muscle. It's not necessarily less fat. Everyone

00:53:51.920 --> 00:53:54.460
thinks that it's a fat loss game when it comes

00:53:54.460 --> 00:53:56.380
to managing diabetes and it's actually a muscle

00:53:56.380 --> 00:53:58.780
gains game. So just like, again, just, you know,

00:53:58.780 --> 00:54:00.820
that's my metabolic health corner sponsored by

00:54:00.820 --> 00:54:04.199
the clinic. But that being said, we want to take

00:54:04.199 --> 00:54:07.119
these last few minutes to open the floor to y

00:54:07.119 --> 00:54:10.059
'all. Anything, the reason you came here today,

00:54:10.119 --> 00:54:12.179
you probably had a question on your mind or maybe

00:54:12.179 --> 00:54:13.820
just a comment like Rebecca's amazing comment

00:54:13.820 --> 00:54:16.239
about diet culture. We would love to hear from

00:54:16.239 --> 00:54:18.329
you guys. What's up? And again, we do have a

00:54:18.329 --> 00:54:20.050
mic up front. If you guys don't mind speaking

00:54:20.050 --> 00:54:21.550
into the mic, just because then the recording

00:54:21.550 --> 00:54:23.590
will pick it up. For the recording. I'm happy

00:54:23.590 --> 00:54:24.849
to start because I've got the mic in front of

00:54:24.849 --> 00:54:29.250
my hand. So we've talked a lot about, you know,

00:54:29.269 --> 00:54:33.190
replacing a sugary chocolate with a non -sugary

00:54:33.190 --> 00:54:36.469
chocolate, for example, or full Coke for Coke

00:54:36.469 --> 00:54:38.829
Zero, which I used to do. And now I seem to be

00:54:38.829 --> 00:54:48.929
drawn back to Coke light. a non -sugar advertised

00:54:48.929 --> 00:54:51.949
item actually that good for us? Or is it still

00:54:51.949 --> 00:54:54.570
actually being processed as sugar? You talked

00:54:54.570 --> 00:54:58.289
about the oses, right? If you have that non -sugar

00:54:58.289 --> 00:55:01.010
chocolate bar, right? Sucralose, it's still a

00:55:01.010 --> 00:55:03.889
sugar. So is it really not sugar? What's the

00:55:03.889 --> 00:55:05.769
difference? So you can get things which are things

00:55:05.769 --> 00:55:08.050
like sugar alcohols, so different type of non

00:55:08.050 --> 00:55:10.429
-nutritive sweeteners. So for example, what's

00:55:10.429 --> 00:55:14.010
in Coke Zero is sucralose, right? In Coke Light

00:55:14.010 --> 00:55:16.929
is sucralose. In Coke Zero is stevia. So what

00:55:16.929 --> 00:55:19.789
that does is that doesn't actually stimulate

00:55:19.789 --> 00:55:22.690
a blood sugar response. There are some sweeteners

00:55:22.690 --> 00:55:25.230
out there which do, like maltitol, which people

00:55:25.230 --> 00:55:27.989
think, oh, is a sugar -free item, but that's

00:55:27.989 --> 00:55:29.650
because it's a sugar alcohol, which is technically

00:55:29.650 --> 00:55:32.829
not a sugar or alcohol. It's processed differently,

00:55:32.969 --> 00:55:35.190
but it does still raise some of your blood sugar

00:55:35.190 --> 00:55:38.889
levels. But things like stevia, monk fruit, erythritol,

00:55:38.889 --> 00:55:42.980
I can't say it in that one. they actually don't

00:55:42.980 --> 00:55:44.980
have an impact on your blood sugar level. So

00:55:44.980 --> 00:55:48.599
technically they are then, because yeah, from

00:55:48.599 --> 00:55:50.599
that perspective, it will not impact your blood

00:55:50.599 --> 00:55:52.940
sugar levels. It will not cause energy crashes.

00:55:52.980 --> 00:55:55.420
It will not cause cravings in the same way. Yeah.

00:55:55.820 --> 00:55:58.179
Yeah. That's when we get a lot is like, is diet

00:55:58.179 --> 00:56:01.920
soda bad for you? And again, if it's diet soda

00:56:01.920 --> 00:56:05.139
versus regular soda, no comparison. I mean, it

00:56:05.139 --> 00:56:07.800
is a billion times better for you. If it's diet

00:56:07.800 --> 00:56:10.510
soda versus water. Not better for you, okay,

00:56:10.570 --> 00:56:12.429
because water is obviously chemical -free and

00:56:12.429 --> 00:56:17.809
ideal. But in terms of is diet soda the fulcrum

00:56:17.809 --> 00:56:20.369
upon which your diet success or failure falls?

00:56:20.510 --> 00:56:24.530
Never. It is not. It's fine. On from that, right,

00:56:24.630 --> 00:56:30.170
two young kids, cakes always come up about birthday

00:56:30.170 --> 00:56:32.269
parties and I need to have this sugar -free cake,

00:56:32.550 --> 00:56:34.849
which I'm not a fan of personally. I'd rather

00:56:34.849 --> 00:56:37.809
just put the sugar in. But people love to put,

00:56:37.929 --> 00:56:40.110
like, you know, honey or your maple syrup in

00:56:40.110 --> 00:56:43.230
there, they're all similar, right? Is there really

00:56:43.230 --> 00:56:45.070
a big difference in that? Again, we talked about

00:56:45.070 --> 00:56:47.590
joy. So I mean more on the nutrition side rather

00:56:47.590 --> 00:56:50.150
than the joy side. So when it comes to things

00:56:50.150 --> 00:56:52.429
like honey, maple syrup in your body, it does

00:56:52.429 --> 00:56:55.050
still impact your blood sugar the same way. So

00:56:55.050 --> 00:56:57.130
it really... Your kids are going to get hyper.

00:56:57.190 --> 00:56:59.090
They're going to get hyper on sugar. They're

00:56:59.090 --> 00:57:00.909
going to get hyper on honey. But the difference

00:57:00.909 --> 00:57:04.969
is, is honey will have some vitamins and some

00:57:04.969 --> 00:57:07.849
minerals or whatever it is. So it... It really

00:57:07.849 --> 00:57:10.349
depends on why you're having it. If it's like

00:57:10.349 --> 00:57:13.650
an everyday thing, it's probably not worth it.

00:57:13.710 --> 00:57:15.409
But if it's an occasional thing, either will

00:57:15.409 --> 00:57:18.590
do. If it makes you feel better that actually

00:57:18.590 --> 00:57:21.750
honey is slightly healthier, fine. But if honey

00:57:21.750 --> 00:57:24.510
then creeps into your three cups of tea every

00:57:24.510 --> 00:57:26.789
single day, it's basically the same as just having

00:57:26.789 --> 00:57:29.079
sugar anyway. Yeah, and this is definitely a

00:57:29.079 --> 00:57:31.420
dose makes the poison situation as well, right?

00:57:31.539 --> 00:57:34.219
If the accumulation of refined sugars over the

00:57:34.219 --> 00:57:36.000
course of the diet is too high. Or unrefined

00:57:36.000 --> 00:57:38.980
sugars. Yeah, exactly. But if it's part of a

00:57:38.980 --> 00:57:40.739
whole foods -based diet and every now and then

00:57:40.739 --> 00:57:42.380
there's a cake with real sugar in it, you know

00:57:42.380 --> 00:57:44.099
what I mean? Again, it's... Or honey. It just

00:57:44.099 --> 00:57:45.519
depends, I guess, on preference when it comes

00:57:45.519 --> 00:57:49.219
to that. But I wouldn't say that a honey cake

00:57:49.219 --> 00:57:52.099
is any better than a sugar cake in terms of health.

00:57:52.260 --> 00:57:54.699
Okay, so we're talking about these sugar replacements.

00:57:54.739 --> 00:57:58.190
Yeah. that have like low GI or zero GI effect,

00:57:58.309 --> 00:58:01.530
which is a glucose index. Glycemic index. Glycemic

00:58:01.530 --> 00:58:05.650
index. And so some people say that, oh, if you

00:58:05.650 --> 00:58:08.650
take a lot of stevia, you would get cancer because

00:58:08.650 --> 00:58:12.309
it's an artificial sugar. What are your thoughts

00:58:12.309 --> 00:58:14.510
on this and how much can one take? This is an

00:58:14.510 --> 00:58:17.030
in -rat situation. There was this great website.

00:58:17.150 --> 00:58:18.690
Oh, again, I'm going to butcher it, but it was

00:58:18.690 --> 00:58:21.650
like something like inrats .com or whatever,

00:58:21.750 --> 00:58:24.500
which is like all these studies. that influencers

00:58:24.500 --> 00:58:27.719
and other folks cite that are really only based

00:58:27.719 --> 00:58:29.219
on studies in rats. You know what I mean? But

00:58:29.219 --> 00:58:32.099
they draw the conclusions to humans. This is

00:58:32.099 --> 00:58:34.760
one of those in -rat situations. So we do know

00:58:34.760 --> 00:58:36.599
that certain artificial sugars, particularly

00:58:36.599 --> 00:58:40.179
superlose, in fact, has been known to cause lab

00:58:40.179 --> 00:58:43.739
rats to have cancer. But again, in... artificially

00:58:43.739 --> 00:58:45.860
high doses where like a human being would never

00:58:45.860 --> 00:58:47.860
be taken. Like you'd have to drink like 24 Diet

00:58:47.860 --> 00:58:51.139
Cokes per day for 74 days or something. And again,

00:58:51.179 --> 00:58:53.980
never actually in humans. So only demonstrated

00:58:53.980 --> 00:58:55.900
in rats and only at this volume that is like

00:58:55.900 --> 00:58:58.639
really atypical. So it's one of those things

00:58:58.639 --> 00:59:02.599
where, yeah, I wouldn't take alarm to having

00:59:02.599 --> 00:59:05.099
those fake sugars in the diet at this point.

00:59:05.139 --> 00:59:08.550
Now, real quick side note. There are some gut

00:59:08.550 --> 00:59:10.989
related problems that people have with particularly

00:59:10.989 --> 00:59:13.909
sugar alcohols. So some sugar alcohols can cause

00:59:13.909 --> 00:59:16.469
bloating and distension, which can feel very

00:59:16.469 --> 00:59:19.349
uncomfortable. Yeah. And not for everyone. But

00:59:19.349 --> 00:59:21.789
it is one of those things where, you know, there's

00:59:21.789 --> 00:59:24.789
what is healthy and what makes your body feel

00:59:24.789 --> 00:59:27.630
not so good. And for some folks, even if it's

00:59:27.630 --> 00:59:30.650
zero calories, zero sugar, if you have that particular

00:59:30.650 --> 00:59:32.730
protein bar in this particular case. And you're

00:59:32.730 --> 00:59:35.809
voting. Yeah, pretty much. Yeah, then you're

00:59:35.809 --> 00:59:37.130
probably not going to want to return to that

00:59:37.130 --> 00:59:39.730
food. So at the end of the day, guys, a whole

00:59:39.730 --> 00:59:42.550
foods, unprocessed diet is always going to make

00:59:42.550 --> 00:59:44.789
you feel good. So make that your starting point

00:59:44.789 --> 00:59:46.349
and then maybe work backwards from there with

00:59:46.349 --> 00:59:48.070
the treats that you want to have. When you were

00:59:48.070 --> 00:59:50.929
talking about kids and starting this behavior

00:59:50.929 --> 00:59:53.710
and habits early, what are your suggestions?

00:59:54.690 --> 00:59:57.010
now? What are you guys doing? Are you offering

00:59:57.010 --> 01:00:00.909
like fruit as your dessert or what is it that

01:00:00.909 --> 01:00:02.670
you guys? I can give a quick example given the

01:00:02.670 --> 01:00:04.949
brownies from yesterday is that something that

01:00:04.949 --> 01:00:07.789
we do very mindfully and this is more to the

01:00:07.789 --> 01:00:10.170
diet culture piece and kind of the role of food

01:00:10.170 --> 01:00:13.289
in our lives is that we don't restrict our kids

01:00:13.289 --> 01:00:17.309
dessert style foods to only dessert time and

01:00:17.309 --> 01:00:20.130
we don't use them as rewards. So we don't say

01:00:20.130 --> 01:00:23.829
if you finish all your plate Then you get this

01:00:23.829 --> 01:00:26.550
thing. It's like, hey, we bake brownies at two

01:00:26.550 --> 01:00:28.150
o 'clock. They were hot at two thirty. We ate

01:00:28.150 --> 01:00:30.269
them at two thirty. You know, like that's it's

01:00:30.269 --> 01:00:32.329
one of those things where we integrate what would

01:00:32.329 --> 01:00:35.030
be seen as treat foods into the everyday fabric

01:00:35.030 --> 01:00:37.610
of our lives so that they don't become segmented

01:00:37.610 --> 01:00:41.670
out as special or rewards or only. It's part

01:00:41.670 --> 01:00:44.269
of something that we enjoy as a family. And it's

01:00:44.269 --> 01:00:46.710
not something that you have to earn or that holds

01:00:46.710 --> 01:00:49.409
a special place in the diet. So for us, a strategy

01:00:49.409 --> 01:00:51.449
that we use is just to make treat foods normal.

01:00:52.030 --> 01:00:54.230
We actually take a different approach. So we

01:00:54.230 --> 01:00:56.829
tend to be, I'm going to say a low sugar family.

01:00:56.929 --> 01:01:00.369
I try not to give my kids sugar regularly. We

01:01:00.369 --> 01:01:03.170
also do not give them dessert every day. It's,

01:01:03.170 --> 01:01:06.010
you know, it's a, it does become a treat. And

01:01:06.010 --> 01:01:09.510
usually they tend to get it after in special

01:01:09.510 --> 01:01:11.190
moments. So if they're going to a birthday party,

01:01:11.269 --> 01:01:13.269
whatever it is, you know, we won't restrict it

01:01:13.269 --> 01:01:15.500
at that point. But, you know, we're like, OK,

01:01:15.659 --> 01:01:16.920
you know, you've done great at football today.

01:01:16.980 --> 01:01:19.559
You can have an ice cream or whatever it is,

01:01:19.599 --> 01:01:21.179
because we're trying to, again, I guess with

01:01:21.179 --> 01:01:23.179
the timings, make sure that they're having at

01:01:23.179 --> 01:01:25.880
the right times. And again, we haven't made it

01:01:25.880 --> 01:01:29.179
part of our daily lifestyle to have dessert every

01:01:29.179 --> 01:01:32.639
day at after dinner, because then it's something

01:01:32.639 --> 01:01:35.880
that they will come to expect. Yeah. Great question,

01:01:35.940 --> 01:01:39.000
though. Open up, folks. Yeah. Again, you pay

01:01:39.000 --> 01:01:42.280
the ticket price. Get your question in. I don't

01:01:42.280 --> 01:01:44.699
know if it's a question as such, but we haven't

01:01:44.699 --> 01:01:47.400
talked about my favourite sugar, which is wine.

01:01:49.340 --> 01:01:52.599
Yes. So we were having little chats at the back

01:01:52.599 --> 01:01:54.420
going, you know, like our reward at the end of

01:01:54.420 --> 01:01:56.800
the day is not a chocolate bar. It's more likely

01:01:56.800 --> 01:01:59.659
to be a glass of wine. And especially the social

01:01:59.659 --> 01:02:03.380
aspect of drinking wine with, you know, with

01:02:03.380 --> 01:02:07.460
friends. And if you're very social, that can

01:02:07.460 --> 01:02:11.460
end up sometimes being... I guess a lot of sugar.

01:02:11.719 --> 01:02:13.900
So it's not really so much a question or just

01:02:13.900 --> 01:02:16.599
a point, but to see what you guys had to say

01:02:16.599 --> 01:02:20.139
about that side of sugar. I mean, those who have

01:02:20.139 --> 01:02:22.320
had consultations with me, not pointing to anyone

01:02:22.320 --> 01:02:24.659
in this room, but y 'all know who you are. When

01:02:24.659 --> 01:02:27.239
we talk about alcohol, I like to use the analogy

01:02:27.239 --> 01:02:30.159
of the train on the tracks. So the train on the

01:02:30.159 --> 01:02:33.139
tracks is your metabolism, right? So you're going

01:02:33.139 --> 01:02:35.039
through your day. Everything's running great,

01:02:35.119 --> 01:02:36.880
right? You wake up, you eat, the train starts

01:02:36.880 --> 01:02:38.909
going. The exercise, the train goes a little

01:02:38.909 --> 01:02:41.489
faster. You know, you have some nice, you know,

01:02:41.510 --> 01:02:43.590
you have a good night's sleep. The train's right

01:02:43.590 --> 01:02:46.150
there on the track. Now comes in the alcohol.

01:02:46.969 --> 01:02:50.050
Suddenly, the train is diverted, the metabolic

01:02:50.050 --> 01:02:53.449
train, meaning the processes you were setting

01:02:53.449 --> 01:02:56.329
up with food and sleep and regular exercise,

01:02:56.429 --> 01:03:00.090
meaning fat burning and muscle protein synthesis,

01:03:00.250 --> 01:03:01.989
the two most important things that most of us

01:03:01.989 --> 01:03:04.329
are concerned with for body composition. Those

01:03:04.329 --> 01:03:07.329
are now in the off position. And you flicked

01:03:07.329 --> 01:03:10.750
on the get this alcohol out of my system part

01:03:10.750 --> 01:03:12.889
of your metabolism, right? The detoxifying part

01:03:12.889 --> 01:03:16.090
of the metabolism. Alcohol, unfortunately, is

01:03:16.090 --> 01:03:18.550
and will always be a poison in a way that sugar

01:03:18.550 --> 01:03:21.510
is not, as a matter of fact. So your body knows

01:03:21.510 --> 01:03:24.349
what to do with sugar. Your body does not know

01:03:24.349 --> 01:03:26.889
what to do with alcohol except get it the F out

01:03:26.889 --> 01:03:29.809
of my body. So when you introduce alcohol in

01:03:29.809 --> 01:03:32.510
any quantity, and like I said, I hate to be the

01:03:32.510 --> 01:03:36.150
bearer of bad news, it shuts off. all of the

01:03:36.150 --> 01:03:38.130
other things that your metabolism would otherwise

01:03:38.130 --> 01:03:41.150
be doing for you in a positive way. You aren't

01:03:41.150 --> 01:03:44.269
burning fat. You aren't building muscle. And

01:03:44.269 --> 01:03:46.909
it has the longer -term effect of disrupting

01:03:46.909 --> 01:03:51.929
your sleep, which then prolongs the lack of fat

01:03:51.929 --> 01:03:53.969
burning as well as difficulty building muscle.

01:03:54.250 --> 01:03:56.630
So if you're someone who is on a body composition

01:03:56.630 --> 01:03:59.829
journey, on a weight gain journey for musculature,

01:04:00.030 --> 01:04:03.630
someone who's trying to become a better athlete,

01:04:04.889 --> 01:04:07.090
Alcohol, unfortunately, cannot do you any favors.

01:04:07.989 --> 01:04:12.070
I'm not trying to become an athlete then. So

01:04:12.070 --> 01:04:14.329
we actually put a glucose monitor on my dad and

01:04:14.329 --> 01:04:17.630
we had a barbecue on the weekend. And I know

01:04:17.630 --> 01:04:19.750
he was eating all the stuff he shouldn't have

01:04:19.750 --> 01:04:21.369
been eating. And he was also drinking alcohol

01:04:21.369 --> 01:04:24.530
at the same time. When I was checking his glucose

01:04:24.530 --> 01:04:26.389
monitor, I said to him, Dad, what did you eat

01:04:26.389 --> 01:04:28.050
at 2 a .m.? He was like, nothing. I didn't eat

01:04:28.050 --> 01:04:30.469
anything at 2 o 'clock. But what alcohol did

01:04:30.469 --> 01:04:32.630
was because... Alcohol had to get out of the

01:04:32.630 --> 01:04:35.090
system. It delayed the glucose spike to later

01:04:35.090 --> 01:04:37.670
on. And it basically showed this massive spike

01:04:37.670 --> 01:04:39.429
and crash when you should have been sleeping.

01:04:39.489 --> 01:04:43.869
Again, disrupting the sleep. Yeah. Yeah. So I

01:04:43.869 --> 01:04:46.949
know. Sorry. Rebecca's going to put the mic down

01:04:46.949 --> 01:04:51.219
and walk out of this event. But and again, back

01:04:51.219 --> 01:04:52.880
to positive social connections is one of the

01:04:52.880 --> 01:04:55.480
six pillars of lifestyle medicine. There is there

01:04:55.480 --> 01:04:58.000
is a place for mindful drinking, but just make

01:04:58.000 --> 01:05:00.139
sure it's mindful. You know, knowledge is power.

01:05:00.340 --> 01:05:02.179
And if you are in control of the choices that

01:05:02.179 --> 01:05:04.099
you're making, then, you know, you acknowledge

01:05:04.099 --> 01:05:06.019
the tradeoffs. And then it gets to that point,

01:05:06.079 --> 01:05:07.679
doesn't it? When you start having one glass,

01:05:07.739 --> 01:05:09.599
then one glass becomes one bottle. Then one bottle

01:05:09.599 --> 01:05:13.480
becomes, you know, a bag of chips and whatever

01:05:13.480 --> 01:05:16.039
else it is. And I think that basically doesn't

01:05:16.039 --> 01:05:18.750
help to whatever your goals are overall. Interesting

01:05:18.750 --> 01:05:20.869
fun fact, back to what you had asked me earlier

01:05:20.869 --> 01:05:24.269
about Ozempic. Folks that start taking Ozempic

01:05:24.269 --> 01:05:27.570
or other GLP -1 agonist drugs do tend to find

01:05:27.570 --> 01:05:30.630
that their desire to drink alcohol also decreases.

01:05:31.579 --> 01:05:34.300
So, you know, more research is showing that it's

01:05:34.300 --> 01:05:36.599
not just it works on your appetite necessarily.

01:05:37.059 --> 01:05:40.039
It works on kind of your desire or cravings.

01:05:40.519 --> 01:05:43.579
And it's also shown on people who've got shopping

01:05:43.579 --> 01:05:46.400
addictions as well. Gambling as well. Gambling

01:05:46.400 --> 01:05:48.039
as well. There's a bunch of new research. Like

01:05:48.039 --> 01:05:52.239
how far can this drug go? So stay tuned. Great

01:05:52.239 --> 01:05:55.179
question. Thank you. Any other questions? Oh,

01:05:55.260 --> 01:05:58.400
just behind you, Rebecca. Jasmine, you just mentioned

01:05:58.400 --> 01:06:02.239
the glucose monitors. Is that the answer to kind

01:06:02.239 --> 01:06:05.840
of give you the kicker or the insight in terms

01:06:05.840 --> 01:06:08.360
of how bad it really is? I think the insight

01:06:08.360 --> 01:06:11.780
can really help because you might be insulin

01:06:11.780 --> 01:06:14.000
resistant. You might have prediabetes. I'm not

01:06:14.000 --> 01:06:15.840
saying everyone does, but you know that. At this

01:06:15.840 --> 01:06:17.679
age, you do tend to become a bit more insulin

01:06:17.679 --> 01:06:19.460
resistant, especially if your hormones are playing

01:06:19.460 --> 01:06:22.059
off. I know you might say, right, well, you know,

01:06:22.079 --> 01:06:23.679
I wake up, I have a smoothie in the morning.

01:06:23.900 --> 01:06:27.400
I then go on and have a sandwich for lunch and

01:06:27.400 --> 01:06:30.380
whatever it is. And that smoothie could be...

01:06:30.619 --> 01:06:33.300
making your home your glucose go all over the

01:06:33.300 --> 01:06:35.900
place because it might be too much glucose for

01:06:35.900 --> 01:06:39.119
you so um understanding what's happening with

01:06:39.119 --> 01:06:41.059
the foods that you were eating it will give you

01:06:41.059 --> 01:06:42.980
that insight that you need you don't have to

01:06:42.980 --> 01:06:44.960
use it forever even like just two weeks of knowing

01:06:44.960 --> 01:06:47.300
what you generally eat will give you that sort

01:06:47.300 --> 01:06:49.300
of it's like a fact finding thing so you know

01:06:49.300 --> 01:06:51.420
you can get on there and figure out what works

01:06:51.420 --> 01:06:54.380
for you what doesn't maybe um A sourdough toast

01:06:54.380 --> 01:06:56.599
on its own with butter isn't working, but you

01:06:56.599 --> 01:06:59.340
can add on some avocado, maybe some eggs, eat

01:06:59.340 --> 01:07:00.780
smoked salmon, and you're like, oh, do you know

01:07:00.780 --> 01:07:03.059
what? This is better for me. This is not spiking

01:07:03.059 --> 01:07:05.320
my blood sugar levels. Yeah, it's absolutely

01:07:05.320 --> 01:07:07.820
a fact -finding mission, I think. My husband

01:07:07.820 --> 01:07:10.059
and I, we obviously have these at our live clinic,

01:07:10.139 --> 01:07:13.239
and we had to test ourselves, right? And I kept

01:07:13.239 --> 01:07:16.039
trying to make it spike. My thing was like, what

01:07:16.039 --> 01:07:18.739
can actually make my blood sugar spike? The only

01:07:18.739 --> 01:07:22.519
thing over 10 days that made it spike? this might

01:07:22.519 --> 01:07:25.300
be interesting for some of you, is mango sticky

01:07:25.300 --> 01:07:27.039
rice. I remember asking you that. Mango sticky

01:07:27.039 --> 01:07:30.579
rice. The combination, I think, of fructose from

01:07:30.579 --> 01:07:34.239
the mango, glucose from the white rice, and then

01:07:34.239 --> 01:07:37.119
probably some sucrose from the, you know, coconut

01:07:37.119 --> 01:07:38.699
sauce stuff. Yeah, yeah, yeah. So that triple

01:07:38.699 --> 01:07:40.320
sugar, like, boom, that was the only thing that

01:07:40.320 --> 01:07:42.039
got me up. And one of the surprising ones that

01:07:42.039 --> 01:07:45.739
I found was we went to Harry's and they had some

01:07:45.739 --> 01:07:49.269
chicken satay and my blood sugar. spiked like

01:07:49.269 --> 01:07:51.389
crazy. And here I was thinking, oh, I'm just

01:07:51.389 --> 01:07:54.429
having chicken satay. But yeah, it was intense.

01:07:55.070 --> 01:07:59.449
It was a crazy, crazy spike. So I fast. Yeah.

01:07:59.530 --> 01:08:02.909
And I really enjoy it. Intermittent fasting.

01:08:03.030 --> 01:08:08.070
I'm 16, 8 or 18, 4. Sometimes I do like 48 hours.

01:08:09.010 --> 01:08:11.429
Is it fasting for 18? 18 hours and 4 hours of

01:08:11.429 --> 01:08:14.239
eating. Oh, okay. Yeah. I'm sorry, six. Yeah,

01:08:14.340 --> 01:08:17.640
I was like, that just took that up to me. It's

01:08:17.640 --> 01:08:23.500
20 and four. 16, eight, or 18, six. So my husband,

01:08:23.500 --> 01:08:26.239
again, is obsessed with this, and he's doing

01:08:26.239 --> 01:08:28.159
his research on it. So he wears this monitor,

01:08:28.239 --> 01:08:33.720
like, often, CGM. What is it? Continuous glucose

01:08:33.720 --> 01:08:37.819
monitor. And so we also noticed in his research

01:08:37.819 --> 01:08:41.270
that when you're fasting, you're... actually

01:08:41.270 --> 01:08:43.630
releasing a lot of burning all of your sugar.

01:08:43.689 --> 01:08:46.090
Yeah. But my question, though, is really like,

01:08:46.130 --> 01:08:51.689
as women, we are then told, how do we know fast?

01:08:51.949 --> 01:08:55.090
Do we do 16A, which is recommended for most 40

01:08:55.090 --> 01:08:58.569
people, most of us in the 40s? And if that will

01:08:58.569 --> 01:09:01.270
help our sugar levels, like, do you recommend

01:09:01.270 --> 01:09:04.930
it? Do you not? I think it's all very individualized.

01:09:04.930 --> 01:09:07.630
I think everyone should probably go 12 hours

01:09:07.630 --> 01:09:11.430
regardless. A 12 -hour overnight fast technically

01:09:11.430 --> 01:09:14.210
isn't a fast. It should just be the time in which

01:09:14.210 --> 01:09:15.770
you don't eat because your body does need to

01:09:15.770 --> 01:09:19.109
rest and digest. Now, I've done a lot of fasting.

01:09:19.310 --> 01:09:22.630
I used to do 36 hours sort of on and off rotating

01:09:22.630 --> 01:09:25.470
fasting. If you listen to season one, you can

01:09:25.470 --> 01:09:27.550
hear Jasmine's stomach rumble. Yes, you can.

01:09:27.569 --> 01:09:31.029
You can. But I actually switched that up because

01:09:31.029 --> 01:09:32.970
what I found was after a certain point, I started

01:09:32.970 --> 01:09:35.270
losing a lot of muscle and those aggressive fasts

01:09:35.270 --> 01:09:38.109
were just too much for me. So I've stopped fasting

01:09:38.109 --> 01:09:42.159
like that. Then I switched over to fasting. From

01:09:42.159 --> 01:09:43.880
the morning and having a late lunch and then

01:09:43.880 --> 01:09:46.279
a dinner, realized that wasn't working for me.

01:09:46.399 --> 01:09:48.760
And now I'm fasting again, but I switched it

01:09:48.760 --> 01:09:51.539
up. So I tend to eat dinner by 4 p .m. And what

01:09:51.539 --> 01:09:54.720
I've realized is by stopping at 4 o 'clock, I

01:09:54.720 --> 01:09:58.619
will get into the rest state, my parasympathetic

01:09:58.619 --> 01:10:01.619
state, much faster at night. My recovery scores

01:10:01.619 --> 01:10:03.579
are amazing. My sleep is amazing. And I actually

01:10:03.579 --> 01:10:06.000
wake up feeling better. And so I will front load

01:10:06.000 --> 01:10:08.199
my food. I will eat breakfast. I'll have lunch,

01:10:08.340 --> 01:10:11.029
maybe a very early dinner. If I need an extra

01:10:11.029 --> 01:10:12.909
meal, but usually I'll have two meals and that

01:10:12.909 --> 01:10:15.510
is sufficient for me. But it really depends on

01:10:15.510 --> 01:10:18.569
your own journey. Because for some women, actually

01:10:18.569 --> 01:10:20.649
fasting in the morning may raise their cortisol

01:10:20.649 --> 01:10:22.750
levels. If you're highly stressed, you become

01:10:22.750 --> 01:10:26.569
more insulin. because your body thinks that there's

01:10:26.569 --> 01:10:29.189
a famine happening and then it won't process

01:10:29.189 --> 01:10:33.229
the, yeah. So your body is clever. It wants you

01:10:33.229 --> 01:10:35.550
to be fat, guys, I'm telling you. Yeah, yeah.

01:10:35.789 --> 01:10:38.189
And I think just to build on that, what we do

01:10:38.189 --> 01:10:40.329
at Lift Clinic, right, is when we're advising

01:10:40.329 --> 01:10:42.590
patients for weight management, we say you got

01:10:42.590 --> 01:10:45.569
three levers you can pull to change your weight.

01:10:45.930 --> 01:10:49.210
One is to restrict calories, overall energy.

01:10:50.069 --> 01:10:53.319
One is to restrict food type. So, for example,

01:10:53.439 --> 01:10:56.840
eliminating carbohydrates. And one is to restrict

01:10:56.840 --> 01:10:59.899
the time in which you eat. You can even combine.

01:11:00.899 --> 01:11:04.500
So that's my point. They're like dials. And so

01:11:04.500 --> 01:11:07.220
for each individual patient, it might be a different

01:11:07.220 --> 01:11:09.840
combination of those dials. Some just turn up

01:11:09.840 --> 01:11:11.859
the time restriction, and that's enough for them.

01:11:12.159 --> 01:11:15.220
And that helps with, yeah. Typically, man. Yeah.

01:11:15.340 --> 01:11:17.819
Some use a little bit of time restrictions. Let's

01:11:17.819 --> 01:11:19.819
say, like you said, 12 hours of digestive rest.

01:11:20.000 --> 01:11:22.220
And then they also maybe reduce their carbohydrate

01:11:22.220 --> 01:11:24.340
load. And that works for them. They use the middle

01:11:24.340 --> 01:11:27.699
one and the time one. So using those three dials

01:11:27.699 --> 01:11:30.880
is how each and every one of us can adjust our

01:11:30.880 --> 01:11:33.619
body composition. But it's very much up to what

01:11:33.619 --> 01:11:36.640
your lifestyle is, how you exercise, when you

01:11:36.640 --> 01:11:39.340
exercise, and what your eventual goals are. Yeah.

01:11:39.859 --> 01:11:44.479
Sapna? Hi. Yeah. I recently read a book or listened

01:11:44.479 --> 01:11:47.520
to a podcast, I can't remember what, from the

01:11:47.520 --> 01:11:49.479
Glucose Goddess. I've forgotten her real name.

01:11:50.340 --> 01:11:55.579
Jessie Inge. And obviously, in an ideal world,

01:11:55.859 --> 01:11:58.180
we would all like to just reduce sugar, period,

01:11:58.420 --> 01:12:01.100
and avoid it. But what are your thoughts about

01:12:01.100 --> 01:12:04.039
some of the hacks that she presents in terms

01:12:04.039 --> 01:12:07.100
of either timing around food, which I think you've

01:12:07.100 --> 01:12:09.619
kind of addressed, but I think another couple

01:12:09.619 --> 01:12:12.560
of them are... And she sometimes suggests to

01:12:12.560 --> 01:12:15.560
have like apple cider vinegar before having either

01:12:15.560 --> 01:12:19.920
sugary or, you know, high carb -y kind of food.

01:12:20.340 --> 01:12:23.020
And I think one of the others is the order in

01:12:23.020 --> 01:12:25.640
which you eat food. So if you are presented with

01:12:25.640 --> 01:12:28.439
like protein, carbs, fats, kind of start with

01:12:28.439 --> 01:12:30.619
your protein and your fats, leave the carbs and

01:12:30.619 --> 01:12:32.880
leave the sugar to the end. I think there's a

01:12:32.880 --> 01:12:34.399
few others. But yeah, what are your thoughts

01:12:34.399 --> 01:12:38.369
generally on some of these like hacks? Is it

01:12:38.369 --> 01:12:41.170
a case of, obviously, ideally avoid everything,

01:12:41.250 --> 01:12:43.829
but if you are going to have it, you know, try

01:12:43.829 --> 01:12:47.010
and... Ideally avoid everything, yes. But, you

01:12:47.010 --> 01:12:49.090
know, we live in the real world and, you know,

01:12:49.109 --> 01:12:51.289
sometimes we need a treat. So, yeah, just general

01:12:51.289 --> 01:12:53.109
thoughts on these kind of things. Generally,

01:12:53.109 --> 01:12:56.069
it does make a difference. So is it the acetic

01:12:56.069 --> 01:12:59.609
acid in the vinegar, which will help to blunt

01:12:59.609 --> 01:13:01.329
the glucose spike? So it doesn't mean you won't

01:13:01.329 --> 01:13:02.989
get a glucose spike, but it just means that it's

01:13:02.989 --> 01:13:06.850
going to be lesser. have a lesser effect on your

01:13:06.850 --> 01:13:09.430
blood sugar levels same with timing which is

01:13:09.430 --> 01:13:11.350
what i mentioned earlier you know having it sort

01:13:11.350 --> 01:13:13.250
of in the i guess in the middle of the day after

01:13:13.250 --> 01:13:16.270
exercise again even the order in which you eat

01:13:16.270 --> 01:13:18.430
food so if you end up eating your veggies and

01:13:18.430 --> 01:13:20.850
your which is the fiber and the protein first

01:13:20.850 --> 01:13:22.510
before you eat the carbohydrate element you'll

01:13:22.510 --> 01:13:24.689
have a lower glucose spike than you would if

01:13:24.689 --> 01:13:27.289
you were to eat it you know with the you know

01:13:27.289 --> 01:13:30.010
dessert first followed by the rest of your meal

01:13:30.010 --> 01:13:32.090
yeah And I think, you know, the glucose goddess,

01:13:32.210 --> 01:13:34.329
I think she has a lot of amazing tips. And I

01:13:34.329 --> 01:13:37.229
think she translates a lot of kind of study -based

01:13:37.229 --> 01:13:39.270
information about glucose and glycemic index

01:13:39.270 --> 01:13:42.210
into what's very actionable. But of course, you

01:13:42.210 --> 01:13:43.850
know, sitting here in the athlete's chair, I

01:13:43.850 --> 01:13:46.789
must caution folks that you have to come at the

01:13:46.789 --> 01:13:49.510
information that you're looking for with a profile

01:13:49.510 --> 01:13:52.430
that is like your own. So I'm not insulin resistant.

01:13:52.810 --> 01:13:56.449
I don't need to cut carbs. So if I was to adhere

01:13:56.449 --> 01:13:57.970
to some of the things that the glucose goddess

01:13:57.970 --> 01:14:01.109
was saying, for me personally, my performance

01:14:01.109 --> 01:14:03.369
would suffer. I wouldn't be getting enough carbohydrates

01:14:03.369 --> 01:14:05.609
and enough fast -acting carbs for what I need

01:14:05.609 --> 01:14:08.449
for my athletic endeavors. So I think, you know,

01:14:08.470 --> 01:14:10.069
when you are seeking out health information,

01:14:10.369 --> 01:14:12.590
either, you know, make sure that it is deeply

01:14:12.590 --> 01:14:14.229
personalized, you know, like what, you know,

01:14:14.229 --> 01:14:16.949
Sarah's husband Dean does, what we do, or make

01:14:16.949 --> 01:14:19.510
sure that the profile of that person matches

01:14:19.510 --> 01:14:21.350
your profile of the thing that you're trying

01:14:21.350 --> 01:14:23.130
to achieve. Because I do think there is some

01:14:23.130 --> 01:14:25.250
caution in just saying, yeah, carbs are bad,

01:14:25.289 --> 01:14:27.270
sugar's terrible. It's like, but wait, if you're

01:14:27.270 --> 01:14:29.710
an athlete, you know, I take pure maltodextrin.

01:14:30.109 --> 01:14:32.170
for certain events that I do because that's the

01:14:32.170 --> 01:14:33.930
only way that I can hit the paces that I need.

01:14:34.130 --> 01:14:36.710
So, you know, for some folks, it's more of knowing,

01:14:36.869 --> 01:14:39.350
not for some folks, for everyone, it's more of

01:14:39.350 --> 01:14:41.310
being able to execute your sugar consumption

01:14:41.310 --> 01:14:43.250
in a way that makes sense for your performance

01:14:43.250 --> 01:14:45.689
outcomes. So just a little caveat there. Yeah,

01:14:45.689 --> 01:14:52.369
yeah, for sure. Anything else, guys? All right.

01:14:52.970 --> 01:14:55.170
Well, folks, I think we have come to the end

01:14:55.170 --> 01:14:58.430
of our very first live event with the 40s Formula.

01:14:58.470 --> 01:15:00.350
Thank you so much. Can you get a round of applause?

01:15:00.489 --> 01:15:03.529
Thank you. For an amazing audience. Another round

01:15:03.529 --> 01:15:06.029
of applause for Guzman y Gomez and the Green

01:15:06.029 --> 01:15:08.810
Collective for sponsoring this event. And can

01:15:08.810 --> 01:15:10.750
we just get a little size applause for our team,

01:15:10.789 --> 01:15:13.069
our amazing audio video team, Amir and Hanafi,

01:15:13.149 --> 01:15:15.289
helping us out from start to finish with this

01:15:15.289 --> 01:15:16.810
event. You guys, we could not have done it without

01:15:16.810 --> 01:15:20.569
you. So really, thank you. So, guys, sugar, not

01:15:20.569 --> 01:15:23.560
our best friend. More like a frenemy. But that

01:15:23.560 --> 01:15:25.079
being said, that doesn't mean that we have to

01:15:25.079 --> 01:15:27.220
exclude her from every party, okay? She can be

01:15:27.220 --> 01:15:29.399
invited every now and then. And we just hope

01:15:29.399 --> 01:15:31.460
that you're feeling more educated and empowered

01:15:31.460 --> 01:15:33.760
to know the role of sugar in your own lives.

01:15:34.470 --> 01:15:36.750
Thank you, guys. We really appreciate you all

01:15:36.750 --> 01:15:39.510
being here. If you haven't already, you can grab

01:15:39.510 --> 01:15:42.250
a key ring, add your email address to the back

01:15:42.250 --> 01:15:44.829
and listen out for this episode, which should

01:15:44.829 --> 01:15:48.210
air next week on Apple. Yes, on Apple, Spotify,

01:15:48.609 --> 01:15:51.210
YouTube or wherever else you listen to it. And

01:15:51.210 --> 01:15:53.890
also, if you can share it with a friend, subscribe,

01:15:54.109 --> 01:15:55.949
like all of the free stuff you can do to help

01:15:55.949 --> 01:15:58.420
support the show. You can also sign up for our

01:15:58.420 --> 01:16:01.800
email list at the40sformula .com. And, folks,

01:16:01.939 --> 01:16:03.880
after the event, don't forget that your ticket

01:16:03.880 --> 01:16:07.560
entitles you to 12 % off an $88 purchase here

01:16:07.560 --> 01:16:09.399
in the Green Collective. So, guys, I'm addicted

01:16:09.399 --> 01:16:11.140
to this store. You should know. Come to my house.

01:16:11.319 --> 01:16:13.180
You'll see half this stuff in there. Make sure

01:16:13.180 --> 01:16:15.340
you take a look around afterwards. And, again,

01:16:15.460 --> 01:16:17.960
keep your boundaries firm, your blood sugar stable,

01:16:18.199 --> 01:16:20.380
and we will see you guys next time. I've actually

01:16:20.380 --> 01:16:22.020
got one quick thing, which we forgot to mention.

01:16:22.680 --> 01:16:25.220
Amanda and I are really, really excited to say

01:16:25.220 --> 01:16:28.770
that we... have actually been listed as a finalist

01:16:28.770 --> 01:16:34.409
for the radio asia radio podcast awards so we

01:16:34.409 --> 01:16:37.909
are really grateful for all of your support but

01:16:37.909 --> 01:16:40.310
we do need your help so please please please

01:16:40.310 --> 01:16:42.510
and we'll send out some links later on but if

01:16:42.510 --> 01:16:46.409
you could all vote for us To help us win, I guess.

01:16:46.449 --> 01:16:48.390
So, you know, that would mean the world to us.

01:16:48.430 --> 01:16:50.149
We would really appreciate your support in getting

01:16:50.149 --> 01:16:52.609
further. But just being entered as a finalist

01:16:52.609 --> 01:16:54.569
is incredible. Incredible. We didn't expect it.

01:16:54.569 --> 01:16:57.229
Yeah, so we're really excited. So thank you,

01:16:57.229 --> 01:17:00.670
guys. Thank you. You know, we talk a lot on the

01:17:00.670 --> 01:17:03.010
podcast about showing up for ourselves, but it

01:17:03.010 --> 01:17:05.229
really does start with what we put in our bodies.

01:17:05.569 --> 01:17:07.689
Exactly. I'm at that stage where I want to feel

01:17:07.689 --> 01:17:09.930
strong, clear -headed, and feel like my skin's

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not giving up on me. Relatable. So what is your

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go -to right now? I've been using AVEA Life's

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has been lovely for my skin and joints. It's

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that whole body support without the fluff. Perfect

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for women who want to feel good, not just look

01:17:29.720 --> 01:17:31.880
good. Couldn't agree more. And for our listeners,

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you can get 20 % off at avea -life .com and use

01:17:35.819 --> 01:17:39.739
code FORMULA20 for 20 % off. Before we go, please

01:17:39.739 --> 01:17:42.220
remember to hit subscribe and take a moment to

01:17:42.220 --> 01:17:44.619
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01:17:51.739 --> 01:17:53.460
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01:18:09.800 --> 01:18:11.619
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01:18:11.619 --> 01:18:13.279
back next week for more empowering conversations

01:18:13.279 --> 01:18:15.640
with inspiring guests. Bye.