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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Good morning, one day at a time universe people. So Monday, we got the what the Christmas challenge for turtle starting. So it's a six week challenge, different theme every week. Just finish the daily tasks off. So every day in the app, you can have a daily task, kind of like a daily podcast or the daily task to follow.
Speaker 1:They're gonna be random in the in the sense that they're not gonna be something you're gonna predict by each theme. Each week's got some theme, so each daily task will kind of try and correlate with our theme of the week. So this is another way of, like, getting into the mindset of, okay, folks, you know, this theme this week, okay, what does the week break down to? Breaks down to the days. Okay.
Speaker 1:What's today's thing? Let me give it a goal. Let me give it a good whack. And building up over six weeks different themes. We did this a few years ago, and it worked amazingly well.
Speaker 1:And I think this is kind of how we wanna start living life in general. You wanna start out in variety. Like, if you wanna theme your weeks in 2024, you might find that you stumble across a lot more things that you like or you that resonate with you. So for example, you're like, you know, my life's quite mundane at the moment. I I I don't know what I wanna do with my life.
Speaker 1:Blah blah blah. I'm like, well, what are you trying is the first question. Well, I'm not trying anything. Well, where are you gonna where are you going with that then? So you think of it as, like, one theme of the week is, like, sleep and recovery.
Speaker 1:How many of you are have actually sat down? Because it's it's not glamorous to think about sleep and recovery, But what if we give a weak theme to it and everyone was doing it, then made it a bit more exciting and a bit more curious to have it. Okay. So this week, we were focusing on sleep and recovery. That's quite good.
Speaker 1:I can do that. I can focus on it. Then day by day, okay, let's actually give it a go for a week, see what happens. And all we're gonna find is, and I predict this, and it's gonna be it's the obvious thing that's gonna happen. Lords of you are gonna do a sleep routine with either yoga nidra, or you're gonna be doing, like, the no phones thing, or you're gonna be doing, like, a good wind down routine, or you're gonna have a certain bedtime and wake time.
Speaker 1:You're gonna actually do that for the first time consistently for a week, and you're gonna see the difference it has on your energy levels, on your mental health, and then you will go, oh my god. All of those scientists, all this time were right about sleep. I thought it was just this thing in my life that was bad or this, but actually my sleep sucked and my routine sucked. And now I've did not for a week. I've realized the northern effects it has on me.
Speaker 1:So, obviously, I'm gonna do more than the future, and we need to do stuff sometimes for us to get the moments. One of the big moments about nutrition when using the app or following any of these methods is when you eat your favorite food or your favorite snack and you're still in the deficit and you lose weight at the end of the week, you go, oh my god. I lost weight this week, and I ate chocolate every day. I had a few glasses of wine. Said, oh my god.
Speaker 1:That's how is that possible? Of course, it's possible. You know, the calories in, calories out is, you know, the cornerstone of weight gain or weight loss, and then there's obviously, it gets more detailed in terms of muscle retaining muscle and stuff. You gotta eat enough protein and stuff like that, but then you realize that's true. This is a fact.
Speaker 1:So that's where you got to look forward to. So if you wanna join the link put the link in the comments of this podcast, but go to turtlebreath's Instagram, and then you find the link in the bio. But today, anyway, I'm gonna cover a topic about how your snacking habits ruin your diet. This is a recent review done, and obviously, lot of us can relate to this. We are very good in our meals in a sense that we have our high protein meals, blah blah blah.
Speaker 1:But when it comes to snacking, yes, we might want our chocolate bar. Yes, we want something we want something nice. So our snacking quality tends to be not as nutritionally dense as our meals traditionally. Right? So they looked at our study.
Speaker 1:It was mainly women, 73% women, eight hundred and fifty four participants. Right? Blah blah blah blah blah. 46 years old on average. And they went to the local, like, okay.
Speaker 1:What's considered a snack first of all? Was like, well, anything is, like, at least 50 calories to start with, and a lot of people are having, like, know, peanut butter, apple slices, blah blah blah blah blah. And then when they they they try to look at what's considered healthy or unhealthy, and they got snack diet index in the study. They rate the quality of the foods they were eating. Okay?
Speaker 1:So it was basically the the traditional minimally processed to, like, really, really highly processed. Right? Okay. Ninety five percent of participants snack at least once a day. No shock there.
Speaker 1:Okay? The average snack was two by three snacks a day. Okay? So and accounted for about 25% of the daily calories. Right?
Speaker 1:So the foods participants chose for snacks were higher in carbs and lower in protein from those they ate for breakfast, lunch, and dinner. Again, this is not surprising, and we know this. Right? Snacking frequency and calories on snacks were both associated with a higher percentage of daily calories from sugar and fat. Okay?
Speaker 1:So, obviously, that again makes sense. There's nothing new. So the more daily snacks someone reported, the lower the overall quality of the snacks. Okay? So, again, nothing surprising.
Speaker 1:There wasn't a strong relationship between the quality of foods in meals and snacks. Okay? So you can have, for example, high high quality meals didn't mean you're gonna have high quality snacks. Okay? Again, nothing surprising.
Speaker 1:But here's what is quite interesting. Okay? Participants who snacked frequently on high quality foods had less body fat on average than those who didn't snack at all. Nuts and seeds were the most frequently consumed high quality snacks. At the opposite end of the index, cakes and pies are the most popular low quality snacks.
Speaker 1:Participants who ate lower quality snacks reported more hunger and had higher levels of fasting insulin. Amongst participants who were classified as overweight or obese, higher quality snacks were associated with less hunger and lower insulin. Interestingly, those correlations weren't found in participants with a normal BMI and normal in, you know, quotes of 24,000,000,000 lower. Morning snackers, those who consumed at least 50% of the daily snack calories before noon, typically chose higher quality and lower calorie foods compared to evening snackers who consumed at least 50% of their daily snacks after 6PM. Now there is also another study that shows if you don't have enough sleep, the following day, your calorie intake shoots up, not from the meals, but from your evening snacks, the the snacks you love after your dinner.
Speaker 1:That's where most of the calories come from. So you might think that your bad sleep only impacts the next morning or maybe to midday, but, no, it it it goes all the way to the end of the day. At the end of the day, then you're, like, tired. You wanna eat. Again, understanding this and your own data is so important on this journey.
Speaker 1:Like, you can't just ignore these things. They're, like, they're slapping you in the face going, look. The studies are saying this and this and this. When are you gonna take it seriously? When are gonna look at this?
Speaker 1:And Christmas challenge will help you with that. But if you're not doing that, it's time to take it seriously. How many hours of sleep are you getting? What's your sleep routine? Are you gonna sleep at the same time every night?
Speaker 1:You know? Have you got blackout blinds? Have you got is is the temperature good? Does white noise help? Do wanna read before bed?
Speaker 1:Go to sleep. Right? Loads of stuff like that. But this this this study is quite interesting, though. Like, it's it's it's saying that not snacking isn't better than snacking.
Speaker 1:So if you are snacking, this is obviously snack with a higher quality foods. But this is it comes to a point that the snacking guide has sent around some people. It's like, if we're gonna snack, right, we wanna make sure that the snacking is beneficial to us. So sometimes we snack because we want we want something to eat comfort eat sometimes. Sometimes that was genuinely hungry or where we lack a bit of energy.
Speaker 1:It's like, alright. Well, what would a person that wants to optimize their energy levels and feel good to do? Like, think of it this way as well. Will eating these types of foods, which aren't high in nutrients, is it gonna give me a risk of bloating? Is it gonna give me a risk of irritation?
Speaker 1:Is it gonna give me a risk of feeling a bit sluggish and sloppy? Is it gonna give me the risk of, like, discomfort in my stomach? Because if you can all think about having discomfort in the stomach, bloated, it's not a nice feeling, and it impacts not it impacts a lot more than just how you look. It impacts your day. It impacts your walk.
Speaker 1:It impacts your gym session. It impacts your work. Right? So we wanna minimize those scenarios if we can. And this isn't to say the bad stuff.
Speaker 1:It's just like you find out for yourself. And then when it comes to snacks that that are healthier, like the nuts I mentioned and stuff like that and and the fruits, obviously, we want to consume those things. If it's better to snack at least once or twice a day than nothing at all, then at least we know, okay. Well, if I'm gonna snack, then let me try my first one or two snacks a day as really healthy options, you know, high in nutrients. Then you might have a third snack that's not, And that's fine.
Speaker 1:Depends on your total calories. Right? But we're quick to think that snacking is a problem and just blanket cold snacking, but this study is saying that snacking is actually not the problem. It's just the quality of the food based better the meals is is it tends to be the problem because snacking is usually something to, like, satisfy a a craving, and it's not doing that. And because it's not doing that, then more snacks are consumed.
Speaker 1:Right? Because craving is nothing to do with hunger. Craving is just you wanting to satisfy an emotional need, and we know eating is the root to feel good. That is why craving in hunger craving is so powerful. If eating didn't make us feel good, we wouldn't crave foods.
Speaker 1:Or I think of it that way. You just wouldn't. Because when you're when you're craving am I put in front of you? Okay. You're craving food.
Speaker 1:Yeah. Sorry. I'm craving food. You're you're genuinely craving food. Yeah.
Speaker 1:Yeah. Yeah. Sorry. I don't. Alright.
Speaker 1:Eat up all the broccoli then. No. No. I don't want the broccoli. Alright.
Speaker 1:Eat this bowl of sprouts then. No. No. No. Don't want that.
Speaker 1:Okay. Eat this just bowl of veggie. No. No. No.
Speaker 1:Can you eat just these plain potatoes? Yep. Nope. Alright. So why is it so you're not you're not you don't want the nutrient nutrient dense foods then?
Speaker 1:No. So what do want? I want these foods. Oh, so you want a specific food that tends to be a good mix of fats and carbs and a lot of salt that makes your senses go wild. Right?
Speaker 1:Makes you feel amazing. It's got nothing to do with the actual food. It's the what the food is giving you. So if food didn't make us feel good, then we wouldn't be craving it. Right?
Speaker 1:That's how to think of this craving. And also you're questioning yourself. So we are run the day our days. If you're not careful, if you're not really mindful day to day, your your your day is controlled by external environment stimuli, other people, things you do. Like, because you're not here now, you're over there, albeit yesterday or in the future, you are just in this automated mode where you're walking down the street and you don't even realize it, you're like, with a nice smell or, you know, someone texts you and you don't like what it says or you got a bit of anxiety, got work project.
Speaker 1:You're not even fit you're not even here. You're not even present. And those drive processes in the body, the the knock on effect is you will you likely do this behavior and that behavior, which is like, you know, to eat, to do this, and to go to gym, and to feel down about this. And the day runs away from you, and you're like, what's going on? I feel out of control.
Speaker 1:A lot of people feel out of control. And one of the only ways to gain control or the illusion of control in a sense anyway is is is the is the day to day forecast living one day at a time. It's one of the the principles of this podcast and the businesses. Right? It's not about it's not about looking at a year and saying, what can we do in a year?
Speaker 1:It's kind of like a good thought experiment. But today is what matters. And if I am present today and I can and I'm aware of the stimuli, I am aware of, okay, just smelled some nice cake. Craving some chocolate right now. I see you.
Speaker 1:I see you. And then there's no need to be reactive. You're responding with, okay, I get it. I just understood what happened. I know the process of what happened.
Speaker 1:I sensed something. The sensation created the desire and the desire wants me to take action to complete the desire. That's simple as that. Right? But if you're not here to see those things happen, how can you know what's going on, man?
Speaker 1:Right? I see him snacking. It's like, don't see it. I'm eating. I'm gonna eat this because I'm hungry, but you're actually craving.
Speaker 1:You've eaten the chocolate, it hasn't done anything for you. Then you think mistakenly, actually, I'm so I must be so hungry. I need more food to eat. And you eat another chocolate bar, another chocolate bar, another chocolate bar, and then you realize, I'm still not full. What's going on?
Speaker 1:Oh my god. Then you start feeling like sluggish. You've had, like, thousand calories and cat chocolate. Then then you realize that wasn't the answer. And, actually, the answer well, you maybe now even realize it.
Speaker 1:You just think, oh my god, mister Peter, why am I always hungry? You're not. You're not always hungry. You are craving because your emotional state is pushing you to to to change it. And food is your usual answer for this.
Speaker 1:And unless you see it, you're gonna keep trying to use food to satisfy, and food's not the answer there. But you can only recognize that in the moment. You I am talking to you about it now, and you can go, yeah. Go ahead and score. Get a score.
Speaker 1:But only today, in the day, in the moment, you see it and you see the thing happen like a film. Like a from start to finish, you go, oh, that's interesting. Yeah. I see you, mate. Probably think you're well today.
Speaker 1:I'm thinking about the snacking situation. If you're gonna snack, have one or two snacks that is considered high healthier, which is more nutrient dense, like the nuts and the fruits and stuff like that. And watch out for the post dinner snacks if your sleep is less than seven hours, and it's not good sleep. And have a thing by the Christmas challenge, but I will speak to you all Monday.