WEBVTT NOTE This file was generated by Descript 00:00:06.388 --> 00:00:09.178 Lindsay: Welcome, welcome to the Lifting Lindsay Podcast. 00:00:09.658 --> 00:00:16.168 Guys, I'm really excited to start a new thing here on the podcast. 00:00:16.168 --> 00:00:19.318 I'm gonna be doing Fun Fact Fridays for y'all. 00:00:19.533 --> 00:00:23.698 So I really love podcasts because it gives me an opportunity to dive 00:00:23.698 --> 00:00:27.568 deep into some subjects and kind of look at more of the nuance of it and 00:00:27.568 --> 00:00:29.518 teach you things a little bit deeper. 00:00:30.208 --> 00:00:30.388 But. 00:00:32.023 --> 00:00:35.863 I also think that sometimes we get lost in the weeds. 00:00:36.913 --> 00:00:44.203 I mean, I know I love me a good rabbit hole to dive deep down into and maybe 00:00:44.208 --> 00:00:46.483 never come up, never get out of it. 00:00:47.113 --> 00:00:53.113 Um, I, I do, I, I love learning about things and the way my brain 00:00:53.113 --> 00:00:58.603 works sometimes it's annoying because I'll say something, but a 00:00:58.603 --> 00:01:00.823 piece of my, like brain is saying. 00:01:01.168 --> 00:01:02.218 But what about this? 00:01:02.488 --> 00:01:03.598 But what about this? 00:01:03.778 --> 00:01:05.308 But what about this other thing over here? 00:01:05.308 --> 00:01:09.838 It's like, it's like I'm having an argument all the time with myself 00:01:10.048 --> 00:01:15.088 as I study things, and even as I present these podcasts to you guys, 00:01:15.328 --> 00:01:19.678 I'll say something and a little, you know, voice in the back of my head. 00:01:19.683 --> 00:01:20.758 It's like, but what about this, Lindsay? 00:01:20.878 --> 00:01:23.818 And sometimes I get lost in the weeds of that. 00:01:25.048 --> 00:01:29.818 So Fun Fact Fridays are going to be quick, easy, digestible. 00:01:29.818 --> 00:01:34.123 We're gonna talk about quickly lay out a fact and then the application 00:01:34.123 --> 00:01:38.593 to you, because I know that not everybody wants to dive into the 00:01:38.593 --> 00:01:40.543 weeds of things with me, right? 00:01:40.933 --> 00:01:46.003 So this will be perfect for those of you who on Fridays you can show up because you 00:01:46.003 --> 00:01:47.608 know you're getting something fast, right? 00:01:48.493 --> 00:01:51.163 And then you know how to apply it to yourself. 00:01:51.913 --> 00:01:52.453 So. 00:01:53.143 --> 00:01:54.073 That's what we're gonna be doing. 00:01:54.078 --> 00:01:55.393 Fun fact Fridays. 00:01:55.393 --> 00:01:57.493 I, I know I thought of that name myself. 00:01:57.643 --> 00:01:58.873 It was pretty clever. 00:01:59.053 --> 00:01:59.623 I'm just kidding. 00:02:00.353 --> 00:02:07.363 Before we dive into today's, topic, which is how marketing 00:02:07.363 --> 00:02:10.538 labels change our eating behaviors. 00:02:11.048 --> 00:02:11.338 Yeah. 00:02:12.038 --> 00:02:12.328 Yeah. 00:02:12.328 --> 00:02:13.273 This is gonna be fun. 00:02:13.513 --> 00:02:15.493 So I'm gonna share a study with you. 00:02:16.063 --> 00:02:18.733 We're going to talk about it in application. 00:02:18.738 --> 00:02:20.113 What does that mean for you? 00:02:20.623 --> 00:02:23.083 Just takeaways, red flags to be aware. 00:02:23.173 --> 00:02:28.723 Okay, before we dive into that, just wanted to let you know new training 00:02:28.723 --> 00:02:34.783 programming is starting April 22nd on the Lifting Lindsay training app. 00:02:35.233 --> 00:02:42.193 Come and learn how to lift smart and, uh, join us in the Be Strong 00:02:42.193 --> 00:02:43.483 community that comes with the app. 00:02:44.083 --> 00:02:46.543 Uh, we have awesome conversations in there. 00:02:47.323 --> 00:02:49.003 I do lives every other week. 00:02:49.273 --> 00:02:55.783 There's more education like on fat loss, reverse dieting, builds, menopause. 00:02:56.293 --> 00:02:59.863 Uh, we got a lot of fun stuff in there, including recipes and meal plans. 00:02:59.868 --> 00:03:01.423 So, join us, y'all. 00:03:01.663 --> 00:03:02.023 Okay. 00:03:02.323 --> 00:03:03.253 Let's get into this. 00:03:03.553 --> 00:03:05.083 So I'm gonna start with sharing a story. 00:03:06.463 --> 00:03:10.843 I, when I first started getting into being a coach. 00:03:11.261 --> 00:03:15.551 I went over to my neighbor's house and she didn't know much about me, but she 00:03:15.551 --> 00:03:18.791 just found out that we had, we'd moved into this new neighborhood and stuff 00:03:18.791 --> 00:03:22.451 and she just found out that I was in nutrition and just a health coach, 00:03:22.456 --> 00:03:24.881 whatever you wanna call me, um, therapist. 00:03:24.886 --> 00:03:29.051 I know some of my clients in the past will say I've also been there. 00:03:29.351 --> 00:03:31.811 They're health therapist is what they call me. 00:03:32.361 --> 00:03:38.121 So she was really excited when I went over there for kind of this party and 00:03:38.121 --> 00:03:42.501 we were gonna watch this show together and she had all this food spread out 00:03:42.501 --> 00:03:48.111 for us to enjoy, and she was really excited to show me this popcorn that she 00:03:48.111 --> 00:03:50.601 had found and she's like, look, look. 00:03:50.606 --> 00:03:51.576 And she's pointing at the label. 00:03:52.971 --> 00:03:55.221 She's like, it's low calorie. 00:03:55.611 --> 00:03:56.751 Isn't that amazing? 00:03:56.751 --> 00:03:58.761 Low calorie and guilt free. 00:03:58.761 --> 00:04:01.461 'cause that's what this label said, right? 00:04:02.031 --> 00:04:05.871 And she's like, that, this is so, and it tastes so good. 00:04:06.321 --> 00:04:09.351 And I was like, that is so cool. 00:04:09.501 --> 00:04:13.461 And then you guys, I'm sorry, I'm just getting over this cold and 00:04:13.461 --> 00:04:15.261 my voice is shot, so bear with me. 00:04:16.011 --> 00:04:21.081 So then we sat down to watch this movie. 00:04:21.831 --> 00:04:28.741 Halfway through the movie, her young daughter grabs the bag of popcorn from 00:04:28.741 --> 00:04:35.671 her mom and says, mom, we're talking about like a family size kind of bag of popcorn. 00:04:36.031 --> 00:04:39.421 Like, like a bag of chips, right? 00:04:39.421 --> 00:04:41.101 This isn't a tiny bag of popcorn. 00:04:41.101 --> 00:04:44.161 This is big, and this is, this is a share size. 00:04:44.686 --> 00:04:46.816 Share with 20 people size kinda thing. 00:04:47.386 --> 00:04:53.146 So her daughter grabs it outta her hand, probably wanting some, and she goes, mom, 00:04:53.146 --> 00:04:58.786 and she just starts yelling at her mom and she goes, just because it says low 00:04:58.786 --> 00:05:04.846 calorie, it's not gonna be low calorie anymore if you eat the whole fricking bag. 00:05:05.386 --> 00:05:07.666 And I just burst out laughing. 00:05:07.666 --> 00:05:09.766 It was the funniest thing in the world to me. 00:05:10.636 --> 00:05:11.176 Well. 00:05:12.541 --> 00:05:16.111 Fast forward couple years later, and they're literally 00:05:16.111 --> 00:05:17.881 doing studies on this now. 00:05:18.871 --> 00:05:28.951 How or does labeling that affect, the eating habits of the person eating it? 00:05:29.971 --> 00:05:35.161 And what they found is, well, this is interesting. 00:05:35.161 --> 00:05:36.991 Let me just break it down really fast for you. 00:05:37.591 --> 00:05:42.811 And I'll share, um, in the notes, uh, where you can read more about 00:05:42.901 --> 00:05:45.131 this guy's study and research. 00:05:45.181 --> 00:05:49.411 There's a research researcher named Brian Wayne Sink, I think is his, 00:05:49.471 --> 00:05:50.701 how you pronounce his last name. 00:05:52.096 --> 00:05:56.926 He is pretty much this known leader in the industry in studying consumer 00:05:56.926 --> 00:05:58.906 behavior and marketing research. 00:05:59.266 --> 00:06:06.676 So he decided that he was gonna study what these labels, um, and, and specifically 00:06:06.681 --> 00:06:09.466 at this time, low fat was really big. 00:06:09.616 --> 00:06:11.686 They were putting low fat on everything, right? 00:06:11.686 --> 00:06:13.246 Because they thought, well, fat. 00:06:13.741 --> 00:06:17.551 Makes you fat, so we need to push low fat everything. 00:06:17.551 --> 00:06:17.881 Right? 00:06:18.391 --> 00:06:19.621 And, and they would do this. 00:06:19.621 --> 00:06:24.511 It, it's kind of crazy to learn about, a little bit about the, the 00:06:24.511 --> 00:06:26.581 history of how that came about. 00:06:26.581 --> 00:06:33.631 And, and there's this, uh, article that this Brian Mann wrote and notice 00:06:33.631 --> 00:06:35.161 how I'm avoiding saying his last name. 00:06:35.161 --> 00:06:35.491 Brian. 00:06:35.491 --> 00:06:38.701 We'll just call, we're on a first name basis here, right? 00:06:38.971 --> 00:06:41.071 Brian wrote this article. 00:06:41.641 --> 00:06:50.521 Um, all about how when these low sugar, low calories, low fat, when these 00:06:50.521 --> 00:06:54.781 started hitting the shelves, they could not even keep them on the shelves. 00:06:54.781 --> 00:07:00.211 They were just, everybody was super excited and, and he, he showed how 00:07:00.211 --> 00:07:08.431 deceiving some of these labels were, meaning that there were some where. 00:07:09.106 --> 00:07:14.776 This wasn't, they would be labeled lower fat or lower calories, and 00:07:15.166 --> 00:07:21.706 it, it was just by a few calories, so it wasn't even a, a ton. 00:07:22.156 --> 00:07:28.246 Like I think that there was one cookie, um, one low fat Oreo 00:07:28.246 --> 00:07:31.096 cookie only has 50 calories. 00:07:32.056 --> 00:07:37.336 Well, the regular version has just over three calories more. 00:07:38.266 --> 00:07:44.416 So the difference was, yeah, it was, it was lower calorie by three calories. 00:07:44.776 --> 00:07:48.976 So that's what they were doing and it, and they found that what it was doing 00:07:48.976 --> 00:07:56.596 is leading us to mindlessly overeat with this idea that, oh, I can abandon any 00:07:56.601 --> 00:08:03.466 type of regulation because I can do this guilt free because it's lower calories. 00:08:03.766 --> 00:08:05.206 Lower fat, whatnot. 00:08:05.836 --> 00:08:12.076 So there was one study that he did with, um, a colleague, Pierre Chandon, 00:08:12.496 --> 00:08:18.226 and he basically, they invited people to watch a movie commercial, 00:08:18.786 --> 00:08:21.126 a, an episode of Dukes of Hazzard. 00:08:21.396 --> 00:08:25.476 They had them sit down and they gave them a bag of granola. 00:08:26.601 --> 00:08:30.231 The bag of granola was, and they also did this later, it appears 00:08:30.231 --> 00:08:34.131 from what he's saying, with chocolate, with low fat chocolate. 00:08:34.491 --> 00:08:38.511 Well, they gave them a bag of granola that was labeled either 00:08:38.661 --> 00:08:42.471 low fat granola or regular granola. 00:08:44.001 --> 00:08:47.241 So he said, in reality, all the granola was actually low fat. 00:08:47.361 --> 00:08:48.411 These people didn't know that. 00:08:49.461 --> 00:08:52.371 Well, the people watched the video. 00:08:52.431 --> 00:08:53.541 They ate the granola. 00:08:55.116 --> 00:08:57.036 Then here's what's really interesting. 00:08:57.666 --> 00:09:05.826 Those given what was labeled as low fat granola kept munching long 00:09:05.826 --> 00:09:08.256 after the other group had stopped. 00:09:09.096 --> 00:09:13.296 So they're watching this, they're recording the time spent, and 00:09:13.296 --> 00:09:17.646 then after the movie, after the timeframe, they actually weighed the 00:09:17.646 --> 00:09:20.346 remaining granola to see how much. 00:09:20.946 --> 00:09:24.186 Had been eaten, how much had been HA had disappeared. 00:09:25.206 --> 00:09:30.726 It turned out that those who thought they were eating the low 00:09:30.726 --> 00:09:38.136 fat granola guys, they ate 35% more. 00:09:38.406 --> 00:09:44.496 This idea that it was low fat, let them release some of this 00:09:44.496 --> 00:09:46.476 desire to reign things in. 00:09:46.686 --> 00:09:50.166 They ate 35%. 00:09:50.916 --> 00:09:58.746 More when they offered people in the group low fat chocolate, 00:09:59.556 --> 00:10:04.656 they loaded up on 23% more. 00:10:05.436 --> 00:10:07.746 Isn't that so crazy? 00:10:08.031 --> 00:10:13.596 So the low fat label was really tricking people into eating more. 00:10:14.106 --> 00:10:18.636 Of the product, more of their product than the regular. 00:10:18.696 --> 00:10:25.116 And I feel like that's what this guilt free thing label does too. 00:10:25.716 --> 00:10:30.486 It deceives people into thinking, well, you can eat as 00:10:30.696 --> 00:10:34.266 much as you want, guilt free. 00:10:34.446 --> 00:10:38.406 Look, there's a reason why I have people come to me all the 00:10:38.406 --> 00:10:40.146 time saying, I don't get it. 00:10:40.386 --> 00:10:42.156 I eat healthy. 00:10:43.551 --> 00:10:45.231 Yet, I'm not losing weight. 00:10:45.501 --> 00:10:46.371 Well, guess what? 00:10:46.641 --> 00:10:51.891 When I'm at maintenance maintaining my weight, I too eat healthy. 00:10:52.611 --> 00:11:00.891 See, it's not just about eating healthy, eating low fat, eating guilt-free foods. 00:11:01.401 --> 00:11:05.301 It's still comes down to portions. 00:11:06.196 --> 00:11:11.631 It still comes down to are you in a calorie deficit or not? 00:11:12.666 --> 00:11:19.596 I just really want to bring attention to this as you go grocery 00:11:19.596 --> 00:11:23.496 shopping, watch and be careful. 00:11:23.646 --> 00:11:29.466 A lot of times when people see guilt free too, they think this is 00:11:29.466 --> 00:11:37.926 a healthier version and, and if by healthier you mean more nutrient dense 00:11:38.406 --> 00:11:39.726 version than the other. 00:11:40.236 --> 00:11:40.716 I don't know. 00:11:40.716 --> 00:11:44.946 That just depends on, we've gotta compare apples to apples, right? 00:11:45.756 --> 00:11:47.796 But do you know what it, it could mean? 00:11:48.646 --> 00:11:57.416 It could mean 30% less enjoyment that you could have had if you just grabbed 00:11:57.416 --> 00:12:03.386 the other version that you actually liked more and stayed within the portion. 00:12:05.621 --> 00:12:07.301 That's, that's what it could mean. 00:12:07.301 --> 00:12:13.331 A lot of these, um, guilt free, low fat, lower calories, you 00:12:13.331 --> 00:12:15.431 actually don't even enjoy as much. 00:12:16.031 --> 00:12:21.281 So you buy them thinking, well, this is part of my quote unquote 00:12:21.281 --> 00:12:23.081 diet quote unquote fat loss phase. 00:12:23.086 --> 00:12:25.541 And then you end up enjoying them less. 00:12:26.441 --> 00:12:30.431 And a lot of times what we're seeing as far as the psychological 00:12:30.431 --> 00:12:32.951 aspect of dieting habits. 00:12:33.491 --> 00:12:40.211 Is that when you enjoy your food less, you're more likely than to 00:12:40.211 --> 00:12:44.351 keep looking for something that will actually give you satisfaction. 00:12:45.431 --> 00:12:52.601 So you can end up eating more because you ate this meal that, yeah, you're full 00:12:52.931 --> 00:12:55.121 afterwards, but you're not satisfied. 00:12:55.511 --> 00:13:01.511 So that's why sometimes people will keep nitpicking at things because. 00:13:02.201 --> 00:13:11.141 Being satisfied is a piece of the puzzle of can I stick to this nutrition plan? 00:13:12.341 --> 00:13:20.771 So keep that in mind as you are looking for lower calorie recipes that will fit 00:13:20.776 --> 00:13:24.101 better into your maybe fat loss phase. 00:13:24.851 --> 00:13:26.666 Make sure they still taste good. 00:13:27.281 --> 00:13:27.761 Okay? 00:13:28.061 --> 00:13:29.831 And believe me, they're out there. 00:13:30.851 --> 00:13:32.321 Those recipes are out there. 00:13:33.521 --> 00:13:38.741 We have tons of different, I mean, you can just go to Pinterest and Google 00:13:38.741 --> 00:13:43.691 macro friendly foods, and people have figured this stuff out for you all. 00:13:44.681 --> 00:13:52.571 So keep in mind that these, these low fat, these guilt free one can 00:13:52.571 --> 00:13:58.121 trick you into eating a lot more, and so you have hit maintenance. 00:13:58.496 --> 00:14:03.676 Maybe above, you've exceeded your current plan under this guise of, 00:14:03.766 --> 00:14:08.536 well, no, but it's, it's healthier or it's guilt free, or it has lower 00:14:08.536 --> 00:14:10.366 fat or this and this and that. 00:14:11.206 --> 00:14:12.976 That's just what we're seeing in the studies. 00:14:12.981 --> 00:14:21.916 People feel they can let go of the reign, so to say, and they can eat way more. 00:14:22.651 --> 00:14:25.531 And so just keep that in mind. 00:14:25.561 --> 00:14:31.861 As you guys go out and you're grocery shopping or you're beginning this 00:14:31.861 --> 00:14:38.281 new lifestyle, you're trying to figure out this new health, fitness, 00:14:38.431 --> 00:14:40.111 lifestyle, you got some goals, okay? 00:14:41.941 --> 00:14:44.941 You don't need to look for those guilt-free foods. 00:14:45.331 --> 00:14:50.161 You should not feel guilt with your food choices. 00:14:50.551 --> 00:14:50.851 There. 00:14:50.851 --> 00:14:55.351 It's not a moral issue, it's just, is this more nutrient dense? 00:14:55.681 --> 00:14:57.631 Will it make me feel better? 00:14:57.781 --> 00:14:59.221 Does it have more fiber? 00:14:59.251 --> 00:15:01.501 Okay, I want to eat more of those. 00:15:02.011 --> 00:15:06.691 Can I still enjoy, two or three Oreos that day? 00:15:07.111 --> 00:15:07.561 Sure. 00:15:07.566 --> 00:15:11.821 That can fit in or whatever. 00:15:12.211 --> 00:15:13.801 You know, small treat. 00:15:13.801 --> 00:15:14.281 Yeah. 00:15:14.281 --> 00:15:17.251 That can still fit into your plan. 00:15:18.016 --> 00:15:25.816 I'm really a firm believer in 80% Whole Foods and then keep 10, 20% 00:15:26.656 --> 00:15:32.146 of those fun foods, those foods that, that help you enjoy life. 00:15:32.146 --> 00:15:38.446 And if majority of your nutrition, 80, 90% is coming from Whole 00:15:38.446 --> 00:15:41.566 Foods, you're still going to fuel. 00:15:42.166 --> 00:15:42.946 Your best. 00:15:43.126 --> 00:15:46.726 You're fueling yourself, you're fueling your goals. 00:15:46.906 --> 00:15:53.056 You're going to feel fuller longer too, but don't think that just 00:15:53.056 --> 00:15:57.316 because something is labeled guilt free that you can just let go of the 00:15:57.321 --> 00:16:00.376 reins and eat as much as you want. 00:16:00.766 --> 00:16:01.156 Right. 00:16:01.161 --> 00:16:06.646 Just like my friend you was yelling at her mom like just because it's low 00:16:06.646 --> 00:16:09.706 calorie, it's no longer low calorie mom. 00:16:10.261 --> 00:16:12.031 If you eat the whole bag. 00:16:13.201 --> 00:16:15.691 Okay guys, thanks for joining me today on the Lifting Lindsay Podcast. 00:16:15.691 --> 00:16:18.661 You guys are awesome and I will talk to you next week.