Nourishing Women Through Life with Rachel Rood

[00:00:25] Welcome to this episode of Healing At Your Core. I'm so excited, we've got Rachel [00:00:30] Rude, um, dietician. Is that your- Rachel Rood: Yep ... Bree Allred: your actual credentials? Yes. [00:00:35] Kaufusi is here with us today, and we're gonna be talking a lot about our relationship [00:00:40] I really think as women, um, we have lots of messages that are fed to us about [00:00:45] food. Mm-hmm. We talk about how carbs are bad, how sugar is bad, how fat is bad, [00:00:50] how we need to be intermittent fasting, how we're restricting food or not eating quite as much. [00:00:55] Um, and then tons of protein is now kind of the big trend. Yeah. And [00:01:00] it's like, okay, we're gonna navigate some of these messages that we've been told, and I do feel [00:01:05] like as we age, then at some point in our life, probably around our 40s, it's like, "Well, everything I thought I [00:01:10] knew, now I don't know," or the research has changed of what we know. [00:01:15] Now we're actually studying women's bodies instead of just assuming that we're different forms of a [00:01:20] man. Yeah. And, um, we're getting different research about how our bodies respond to certain things. So [00:01:25] I'm really excited to talk about these things, debunk some of these myths, and have this [00:01:30] conversation with you today. Rachel Rood: Yeah. I'm excited to be here. Bree Allred: Thanks for joining us. I'm really so happy to [00:01:35] have you. Um, okay, tell us a little bit about you, about your background, kind of what got you [00:01:40] into this area, and kind of where your passions fall with Rachel Rood: it. Yeah. Um, I've been [00:01:45] a dietician for a really long time, so I've done a little bit of everything. I worked for the WIC program. [00:01:50] I did a little bit of hospital work. I taught for a lot of years undergraduate nutrition for [00:01:55] Utah State and the Community College of Vermont. And then, um, [00:02:00] kind of was looking for something new and different and stumbled into the field of eating [00:02:05] disorders, working at a residential eating disorder treatment facility, and then decided to go [00:02:10] out into private practice. So I've been exclusively private practice since [00:02:15] 2021, but started it in 2018. So what I found, though, is that [00:02:20] my philosophy and opinions about diet and nutrition really aligned [00:02:25] well with kind of the intuitive eating approach, even though intuitive eating wasn't even developed until [00:02:30] after I graduated from dietetics. Yeah. But it, I didn't feel like there was a huge [00:02:35] shift in my philosophy and, and personal approach to nutrition in, [00:02:40] in doing this work. So it was really rewarding. Bree Allred: That's so amazing. [00:02:45] After working with eating disorders for so long, where you kind of started some of your work there- [00:02:50] Mm-hmm ... um, what would you say that you started recognizing those patterns in women [00:02:55] with their relationship with food? Rachel Rood: Well, I think, saw a meme the other [00:03:00] day that said, "Not all diets turn into eating disorders, but eating [00:03:05] disorders always start with a diet." Hmm. So I think dieting is the [00:03:10] gateway to eating disorders, but also that unhealthy relationship with food [00:03:15] and our bodies, and it's shocking to me how many women I meet that started dieting at [00:03:20] such a young age. Yeah. That were told in, you know, [00:03:25] prepubescent that their bodies weren't okay and dieted and tried to change that. And so that war [00:03:30] with that, your body starts so young- That it's so challenging [00:03:35] to have that healthy relationship with food. So a lot of women live in that, like, [00:03:40] disordered space without actually developing a clinical eating disorder, [00:03:45] but some of the same thought processes and patterns and feelings about their body and [00:03:50] food are the same as people who cross that line to a clinical eating [00:03:55] disorder. Bree Allred: Yeah. 'Cause we really, I'm like, it comes with everything. We have kind of a spectrum of where it's like, [00:04:00] yeah, this is a common thing, but it crosses that- Rachel Rood: Yeah ... where it's Bree Allred: like, okay, it's a diagnosable. [00:04:05] Right. We've got some different things that are really making this- Right ... an eating disorder. Yeah. Rachel Rood: And the [00:04:10] unfortunate thing is that a lot of that disordered beliefs and patterns [00:04:15] and behaviors are normalized, so it's not even recognized that it's disordered because [00:04:20] it's so normalized in our society Bree Allred: crazy to think about, but it's just like, yeah, this is [00:04:25] just how women think. Yes. This is how we're educated. This is what we do. Rachel Rood: Yes. Bree Allred: Yeah. Where do you [00:04:30] think that foods being labeled as good foods or bad foods, where do you feel like that [00:04:35] comes from? Rachel Rood: You know what? It's so interesting because dieting [00:04:40] started in, like, the early 1900. There's [00:04:45] been crazy diet stuff out there for women trying to control their body. Some would argue it's the [00:04:50] patriarchy. Um, but, you know, and it kind of go, it's [00:04:55] cyclical. And so where I've been a dietician for a really long time, [00:05:00] you know, when I was in school, like, fat was vilified. All the fat was bad. Yeah. So everything was [00:05:05] low-fat, fat-free, um, low cholesterol, and then it morphed into [00:05:10] carbs, and carbs were bad. So it was high protein, low carb, and then it shifted into [00:05:15] keto, to where it's high fat, high protein, and no carb. So it's really cyclical [00:05:20] as far as how we vilify food and what qualifies as a good or bad food. So [00:05:25] it's hard because the rules change. Bree Allred: Yeah. Yeah, and it's just based on what's popular at [00:05:30] that time- Yeah what's trending, what we're thinking is the best. Rachel Rood: Yeah. Bree Allred: I still remember when I was in high school [00:05:35] grabbing a bag of gummy bears and being like, "Oh, zero fat. These are great for me." It's [00:05:40] like, oh my gosh, the teenage brain sometimes and the things that you absorb. Rachel Rood: Yes. Bree Allred: Yeah. [00:05:45] Um, so let's talk about, like, diet culture. Yeah. Where do you really, I mean, what's kind of the history behind that? Where did it [00:05:50] come from? Um, do you feel like diet culture also trends based [00:05:55] on location? Where we think of, like, standard culture, right? Like, Americas [00:06:00] versus Asian versus, um, African American versus- Mm-hmm. Do- Yeah ... and maybe [00:06:05] not even, I guess I kind of put that more as, uh, ethnicities, but more like, [00:06:10] okay, from Africa, from Asia, from, doing it different things- Yeah do the diet cultures- Rachel Rood: [00:06:15] Yeah ... Bree Allred: vary based on that? Rachel Rood: There's actually an interesting study that showed, and I hope I don't get it wrong, but [00:06:20] I believe it was in Fiji, didn't really have incidences of [00:06:25] disordered eating and eating disorders until, like, the mid-'90s when they got Western television. [00:06:30] Yeah. And then were kind of shown the, the American Western [00:06:35] image of what the ideal was, the thin ideal, right? And [00:06:40] so I think the thin ideal has kind of morphed in and out in American culture. [00:06:45] But I do think a lot of it originates in American culture for some reason. [00:06:50] But, you know, whether it's the thin ideal, kind of like the waif-like or super [00:06:55] skinny of, like, the '60s, '70s. Like, Twiggy is kind of the, the one that we think [00:07:00] of, or the very thin supermodels of the '80s, and then it kind of switched into more of an [00:07:05] athletic body, and then, um, went through, like, a thick- [00:07:10] phase and then now we're back to thin is- Trending thin. Bree Allred: Yeah. Rachel Rood: Yeah, Bree Allred: [00:07:15] which I'm like, ugh. Just is like, well, when I look around, I'm like, you look at women and no [00:07:20] two of us have the same body type. Like, we really don't. You even look at supermodels, and none of [00:07:25] them have the same body type. Right. Like, we are all so unique. Rachel Rood: Yeah. Bree Allred: Yet we're all- [00:07:30] I don't know, trying to compete for a ideal standard. Rachel Rood: Yes, that is [00:07:35] arbitrarily set by who? I don't know. Bree Allred: Yeah. Rachel Rood: Yeah. Bree Allred: So funny, right? Yeah. Fashion trends all about, like, who decides [00:07:40] what's going to be- Rachel Rood: I don't Bree Allred: know ... trendy or the thing to do. Rachel Rood: Yeah. Bree Allred: For sure. What's [00:07:45] one thing that you feel that women believe that you wish could be related to [00:07:50] food, body size- Mm-hmm body appearance- Rachel Rood: Yeah ... Bree Allred: that you wish would be eliminated [00:07:55] from our culture? Rachel Rood: Um, that it's an easy thing to control, right? We get these message [00:08:00] that if you diet and exercise that you can have your [00:08:05] body be the way you want it to be. Um, but that's not true, [00:08:10] right? Like, there are internal mechanisms and genetics and metabolic [00:08:15] changes that our body wants to be where our genetic blueprint says- Yeah [00:08:20] we're supposed to be, and so we spend our lives fighting that. But we [00:08:25] constantly get these messages that it's easy, right? But if it were easy, the diet industry [00:08:30] wouldn't be a multi-billion dollar industry. Bree Allred: Yeah. Rachel Rood: Right. If it were an easy solution, [00:08:35] we wouldn't all be fighting our bodies. Bree Allred: So kind of give us in a nutshell, we're gonna move into [00:08:40] this idea of, like, intuitive eating and what it is and what it is not. Yeah. Um, so [00:08:45] what is intuitive eating? Rachel Rood: So kind of my definition of intuitive [00:08:50] eating is eating in a way that feels good and supports your health, [00:08:55] but is flexible, and also moving your body in a way that feels good and supports your [00:09:00] health and is flexible. So that's my kind of overview definition of intuitive eating.[00:09:05] Bree Allred: I love that. That... So it's, it's very open. Rachel Rood: Yes, and individualized- [00:09:10] Yes ... because everyone's needs are different. Bree Allred: Yes. Yeah. And we do that often when we're talking, at least from my [00:09:15] specialty on the exercise side of things. Mm-hmm. I always tell people, I'm like, "I want you to move your body in a way that [00:09:20] you enjoy, because- Yeah that means you're going to keep doing it." Rachel Rood: Right. Bree Allred: Instead of, "Well, I've gotta do this much [00:09:25] cardio, and I've gotta go run, and I've got to lift weights, and I've gotta..." It's like if you hate lifting weights and you force yourself to go lift weights, you're gonna hate [00:09:30] it and you're never gonna stick with it. Yeah. So it's finding what you enjoy- Yes ... [00:09:35] playing on that standpoint. Rachel Rood: Yeah. Bree Allred: Okay. So let's say what intuitive eating is not. Rachel Rood: [00:09:40] Well, I do think that in some of the diet and [00:09:45] influencer, uh, vibe, they kind of present intuitive eating as giving up- Mm ... [00:09:50] right, and letting yourself go, and, like, eating whatever you want or [00:09:55] whatever sounds good, and that is not true. Because if you're listening to your body [00:10:00] and eating in a way that feels good and supports your health, it's not a free-for-all. Bree Allred: Yeah. Rachel Rood: Right? We're, [00:10:05] like, listening and notice, like when I include protein with [00:10:10] my meals, I feel better and I have more energy, but it's also if I want a [00:10:15] donut for breakfast, it's okay for me to have a donut. So it's that flexibility, but [00:10:20] within creating this framework of eating in a way that feels good for you. [00:10:25] Bree Allred: That's great. So it, it allows us to have freedom to have what we choose- Yes ... or what we [00:10:30] want, but also the idea of, "Oh, I just ate three brownies and [00:10:35] I don't feel so good- Yes ... afterwards anymore." Rachel Rood: Yeah. Bree Allred: Even though at the moment that's like, "That's what I wanted." [00:10:40] Right. Right? But it's like you realize that the energy afterwards and- Right ... how you feel, it's like my stomach [00:10:45] hurts, my energy actually tanks. Yes. My brain doesn't feel very good. Maybe I get a headache. Rachel Rood: Yeah. Things like that. And not [00:10:50] because it's a bad food or I shouldn't be eating it, but I didn't feel good after I [00:10:55] did that, so maybe next time I'll have one brownie and check in how I feel. Yeah. Bree Allred: And, or maybe I [00:11:00] do feel amazing after I have three brownies. It's gotta be. Rachel Rood: You might. Bree Allred: Yeah. But it's so inter- so [00:11:05] it's more about intuition- Yeah ... of knowing how you feel. Mm-hmm. And paying attention to how you [00:11:10] feel both before, maybe during- Rachel Rood: Yes ... Bree Allred: and after. Rachel Rood: Absolutely. Bree Allred: Okay. Rachel Rood: [00:11:15] Yep. Bree Allred: That's a great all-around definition. I love that. Rachel Rood: Thank you. Bree Allred: What would you say, what does [00:11:20] it mean to actually listen to your body? When we're going with that intuition- Mm-hmm ... that intuitive [00:11:25] eating, what does it actually mean? Rachel Rood: So I think it's challenging because [00:11:30] I think there's also a sense of if I'm not hungry, then I shouldn't eat, right? [00:11:35] But what I notice is there's so many disruptors for hunger cues.[00:11:40] So a really common pattern I see is women who feel like they're [00:11:45] being really good all day, right? And eat super healthy and clean all day, and then they [00:11:50] get home from work or at the end of their day, and they're just feel out of control and [00:11:55] ravenous. So my definition when I talk to people about with intuitive eating is [00:12:00] intentional and intuitive eating. So the intention is we know our body does better [00:12:05] when we eat consistently, when we fuel our body regularly, and then an intuitive [00:12:10] within that, right? So I find an afternoon snack, I might not be super [00:12:15] hungry for it, but if I have that afternoon snack, I'm not ravenous when I get [00:12:20] home. So that's being intuitive, anticipating what my body's needs [00:12:25] are and how to manage my hunger in a way that helps me eat in a way that feels good.[00:12:30] Bree Allred: Yeah. Rachel Rood: So intentional is the consistent eating, having a pattern, having a plan, and [00:12:35] then intuitive is listening to hunger and fullness cues within that, paying attention to what [00:12:40] foods feel good and fuel me, and then allowing that flexibility. Bree Allred: So great. [00:12:45] 'Cause it, there is that like, yes, we've been so good all day, but it's like you maybe had [00:12:50] 500 calories all day. Rachel Rood: Yes. Bree Allred: And your body is like, "We can't survive on this," and before you go to [00:12:55] bed, we've got to fuel. Yes. That might be oftentimes what we're feeling when we're like, "Oh, I'm [00:13:00] ravenous at night." It's like, yeah, because you haven't adequately fueled your body Rachel Rood: throughout the day. Right, right. But see, that [00:13:05] is the problem. Right. The overeating is the problem rather than seeing the undereating is the problem. [00:13:10] It's Bree Allred: where it's like they feed each other. Yeah. So if you can give your body what it needs [00:13:15] with intention- Yeah ... with being like, "Oh, I'm really making sure that I've got my snacks and my [00:13:20] meals kind of laid out, taking care of myself-" Rachel Rood: Mm-hmm Bree Allred: it will change what happens later. Rachel Rood: Yeah. Bree Allred: [00:13:25] Okay. Within this idea of intuitive eating and having some flexibility and freedom- Rachel Rood: [00:13:30] Mm-hmm ... Bree Allred: how can we, how does nutrition matter when we're having that [00:13:35] flexibility and we're eating intuitively? Rachel Rood: Yes. Bree Allred: Without labeling foods maybe as good or [00:13:40] bad. Right. Did it, how does that fit? Yes, Rachel Rood: and, and I'm a dietician. Yeah. [00:13:45] Nutrition is important, right? But I don't think it's as rigid and rule-bound as a lot of [00:13:50] people think. So if we look at do we have a healthy diet- [00:13:55] You wanna look at your diet over time and your patterns over time. We don't have to have perfect days, [00:14:00] perfect meals. Mm-hmm. Um, but you can take a step back and be like, [00:14:05] "Is there something missing from my diet? Could I have more fruits or vegetables?" Or like [00:14:10] with protein, "Do I feel," bleh, "do I feel more fueled when [00:14:15] I do include some protein with my meals and snacks?" So looking at it [00:14:20] again from how does this make me feel, and how does it nourish and support [00:14:25] and strengthen my body, rather than these rigid rules around it. Bree Allred: Yeah. Rachel Rood: That's [00:14:30] great. Bree Allred: So it's like the nutritional content of our food will often [00:14:35] change what we feel- Yeah ... afterwards. Rachel Rood: Yes. Bree Allred: Or, and paying attention to that relationship there. [00:14:40] Yeah. Rachel Rood: And I do think there's an aspect of, you know, I think we're gonna talk about body image a [00:14:45] little bit- Yeah ... later, but when we're feeding our body well, [00:14:50] we feel better about our body, 'cause it feels better. So it becomes this positive [00:14:55] reinforcement of eating in a way that feels good- Yes ... and includes [00:15:00] healthy foods. Um, but, uh, without it being this Bree Allred: [00:15:05] rigid Rachel Rood: strict Bree Allred: rules around Rachel Rood: it Bree Allred: to where I can't have something that I love- Yeah ... because- Yeah. Let's [00:15:10] talk a little bit about restriction then. Rachel Rood: Yes. Bree Allred: Um, I mean, we have two different types of restriction. We have the, like, [00:15:15] total caloric restriction. Mm-hmm. Right? We're not getting enough, um, [00:15:20] calories- Yeah ... essentially for whatever, or fuel for our bodies. Um, so I wanna [00:15:25] kind of touch on that. Mm-hmm. I wanna touch on, like, intermittent fasting- Mm-hmm ... as part of that a little bit, and then [00:15:30] also the idea of, oh, I restrict the bad foods- Yes as well. So I know it's kind of three [00:15:35] separate things- Yes ... but still all around that idea of restriction. Rachel Rood: Yes. So caloric [00:15:40] restriction Our bodies do not like to be in a calorie deficit, and [00:15:45] that's what is promoted as the key to weight loss. Mm-hmm. Um, our [00:15:50] body fights that, right? Like, it's our normal physiological drive to [00:15:55] eat enough to protect and preserve our body. So that's why [00:16:00] diets are so hard, because we're fighting our, like, reptilian brain- Reptilian [00:16:05] brain, yeah ... right? Of like- Yeah ... this isn't okay. We're fighting that. So caloric [00:16:10] restriction is not good, and for most people not sustainable, but then can [00:16:15] also lead to, you know, that restrictive eating disorder that can become so [00:16:20] harmful and- Yeah and destructive. Intermittent fasting, to me, is the antithesis of [00:16:25] intuitive eating, and I know some people feel like it works [00:16:30] great for them, and if it does, that's okay, but I think if our body [00:16:35] is telling us that it needs nutrition, like, why not honor that? Yeah. [00:16:40] Right? I think we don't do that with sleep. We don't do that with needing to use the [00:16:45] bathroom, right? Of like, "No, you can't sleep even though you're tired." The idea of like, "No, you [00:16:50] can't eat- Even though you're- ... even though you're hungry," like, why does that feel something like we need to [00:16:55] control other than any other biological or physiological [00:17:00] driver need? Yeah. Bree Allred: Okay, and then let's talk about restricting certain [00:17:05] types of food. Rachel Rood: Yeah. So there's a- The bad foods. Yes. There's a term called [00:17:10] orthorexia, which is kind of the idea of only eating healthy [00:17:15] or certain types or number of food. Um, and that can create [00:17:20] a variety of different problems. So one is that your foods [00:17:25] become very narrow. There's a lot of stress and anxiety around going out [00:17:30] to eat with friends or eating at someone else's house, feeling like I need to [00:17:35] control what that food is and if I can eat it, and [00:17:40] then end up avoiding some of those situations. So that becomes [00:17:45] very, a lot of anxiety-producing rigidity, um, [00:17:50] over control. The other version is, that I [00:17:55] feel like I see a lot, is then it creates this, uh, restrict [00:18:00] binge type pattern, right? Where I can't have those foods, but yet I really [00:18:05] want them. Yeah. Right? And so then you break down and [00:18:10] buy the thing that you've been restricting and not allowing yourself to have. You [00:18:15] overdo it or binge on it, and it's this self-fulfilling prophecy of, "No, I knew that [00:18:20] I couldn't have that in my house, and I won't buy it again," until you break down again and buy it [00:18:25] and repeat, and it creates this cycle of good [00:18:30] eating and then bad eating and, you know, moral failure [00:18:35] and, um- Bree Allred: Because the cycle repeats itself. Rachel Rood: Because it repeats. Bree Allred: Yeah. Yeah. How do you balance [00:18:40] honoring cravings that you have- Rachel Rood: Mm-hmm ... Bree Allred: and honoring, doing it like your needs- Rachel Rood: Yeah ... for [00:18:45] nutrition? Yes. Um, so particularly when I'm working with people, [00:18:50] and a lot of times it's women, that are kind of in that [00:18:55] restrict binge cycle, um, one of the first steps [00:19:00] is you need to be nourishing yourself enough, right? So you need to be getting enough [00:19:05] protein, fat, and carbohydrates, and feeding yourself enough so you're not going [00:19:10] into honoring your cravings undernourished, because that's when we're most likely [00:19:15] to overdo. Um, if they're super worried about it, we'll [00:19:20] say, "Okay, how can we do this in a way that feels safe?" So maybe ice cream is a typical binge [00:19:25] food. When you want ice cream, go to Aggie Ice Cream, my favorite, and, [00:19:30] um- ... get an ice cream cone, right? And enjoy it, and know that you can have that [00:19:35] anytime you want. So once you're able to normalize that, I can go get ice cream and it's fine, [00:19:40] um, then maybe you buy a pint of ice cream and keep it in your house, and see if you're [00:19:45] able to eat that moderately. And then you're successful, [00:19:50] and then you can buy a half a gallon of ice cream. And it's like one of the most amazing [00:19:55] feelings for me when I have a client come in and say, "I have ice cream in [00:20:00] my freezer and it's been there for over a week 'cause I Bree Allred: have it." They binged on Rachel Rood: it. [00:20:05] Yes. I can have it when I want, but I don't always have to have it, and I'm not thinking about it being there [00:20:10] constantly, Bree Allred: because Rachel Rood: you know it's always there. Bree Allred: Yeah. How would you say that that [00:20:15] idea of, like, constantly restricting something makes you want it more? Mm-hmm. And then when you were [00:20:20] able to do the opposite, this idea of like, "Well, I can have it at any time." Rachel Rood: Yeah. Bree Allred: But again, I love [00:20:25] to point out that you put it, it's like you can have it any time, but we're gonna put some boundaries- Yeah around it just a [00:20:30] little bit. Like, I have to go out of the house to get it initially. Yeah. But we can go and we can have ice cream and we can do [00:20:35] whatever. Rachel Rood: Yeah. Bree Allred: And then once I know that, it's like, okay, I can handle that. Mm-hmm. Now we're getting a small [00:20:40] amount and kind of exposing ourselves to that to be like, how can I handle this? Yeah. I'm doing well with this. Rachel Rood: [00:20:45] You know, I think it's a psychological thing of when there's something we can't have [00:20:50] that we want it- We want it ... we want it so much more, you know? So I [00:20:55] think in, in intuitive eating, it's called unconditional permission to eat, and kind of [00:21:00] removing that moral value to it also, right? Of like, ice cream is [00:21:05] fine- Bree Allred: Mm-hmm ... Rachel Rood: for me to have. I can have ice cream when I want it, and nothing terrible is gonna happen other [00:21:10] than I'm gonna enjoy ice cream. Bree Allred: Yeah. Rachel Rood: So. Bree Allred: It's just about the balance, right? Rachel Rood: Yeah. [00:21:15] Bree Allred: It was happy. And I think a big important part that you're saying is not going into [00:21:20] that hungry. Rachel Rood: Right. Bree Allred: To where your body has been, I've been restricted. It's wanting [00:21:25] more calories to fuel our body- Mm-hmm ... and will work for you to get Rachel Rood: those calories. [00:21:30] Yeah, Bree Allred: yeah. What do you tell the woman then that she's like, "I'm afraid if I let myself eat whatever I [00:21:35] want, that I'm gonna lose control." Rachel Rood: Yeah. Bree Allred: What do you tell her? Rachel Rood: Um, that that [00:21:40] might happen initially. Um, in, in intuitive eating, they talk [00:21:45] about kind of the exploration phase where you, you're letting yourself [00:21:50] have this unconditional permission to eat, and it might feel like you swing the other way a little [00:21:55] bit. Um, as long as you are pushing through that, it will [00:22:00] come back to center. But again, the important key is fueling [00:22:05] yourself adequately so that you're not setting yourself up to overdo. [00:22:10] So I think that is such an important piece of the process- Yeah ... that you're not [00:22:15] restricting calories to allow for those foods, because that's what sometimes people do, [00:22:20] right? Like anticipating, "Oh, I'm going out for dinner tonight. I need to be really good all [00:22:25] day," and then I overeat till I'm overly full at dinner, [00:22:30] and I... There it is again. I lost control, right? Instead of like, "I'm gonna fuel [00:22:35] my body," and it's good to go to dinner hungry, right? But on the intuitive [00:22:40] eating scale, like gently hungry, like a three out of 10, and then [00:22:45] I can more easily stop when I'm comfortably full. Bree Allred: Why can giving ourselves more [00:22:50] permission actually give us more control? Rachel Rood: I think that idea of knowing I can [00:22:55] have this whenever I want, it's not off limits- Bree Allred: Uh-huh ... Rachel Rood: right? It's not a forbidden food. [00:23:00] It's just food. It's just food, Bree Allred: yeah. And then we get to [00:23:05] choose- Mm ... which I think is some of that control is that ability to choose. Rachel Rood: Yeah. [00:23:10] Yes. Bree Allred: At Aylara here, we really help women through a lot of transition phases of [00:23:15] life. Rachel Rood: Yes. Bree Allred: So we go through pregnancy- Mm-hmm ... where there's significant body changes. Yes. We go through [00:23:20] postpartum, where we're dealing with some of the aftermath of that, doing a big body change [00:23:25] on transition. Rachel Rood: Yeah. Bree Allred: And then also through, like, perimenopause and menopause time frames.[00:23:30] Rachel Rood: Mm-hmm. Bree Allred: Um, working towards, like, yes, bodies tend to change a little bit as we age, and we [00:23:35] go through these hormone transitions as well- Yes ... and being able to help women through this. Yeah. So [00:23:40] tell me what you kind of see in maybe clients that you've worked with through pregnancy. What do you deal [00:23:45] with as far as, I mean, going more into this body image- Rachel Rood: Yeah Bree Allred: in general, but then maybe focusing [00:23:50] on these primary transition phases. Yes. Rachel Rood: You know, I think I've seen a variety of [00:23:55] experiences with pregnancy from, you know, the women who absolutely love their pregnant [00:24:00] bodies and think it's amazing, which good for you, or the womens who actually just [00:24:05] hate- Yeah ... their pregnant bodies and can't stand what they're seeing. And then [00:24:10] kind of that middle ground of, like, this is uncomfortable and my body's changing. And I think [00:24:15] a lot of times during pregnancy, it can be a little more tolerable because it feels like it's for a [00:24:20] reason, but then- And Bree Allred: we really can't prevent it. Yeah. For, and, like, we're [00:24:25] growing a human inside of us- Yeah which is an incredible miracle that our bodies can do, but it [00:24:30] has to change in order to do that. Right. I think there's some normalcy to that, right? Like, my body has [00:24:35] to change to do this. Rachel Rood: And I think, like, we get that [00:24:40] obviously your belly's gonna grow- Mm-hmm ... right? But I feel like there's such poor education [00:24:45] of all the other changes that are gonna happen to your body, Bree Allred: right? Yes. Your hips are gonna change. Hips are [00:24:50] gonna Rachel Rood: spread. Bree Allred: Your breasts get Breasts get... Rachel Rood: Yes. Yeah. It's weird skin stuff [00:24:55] for some reason- Mm-hmm ... right? But we're not informed that these things happen, [00:25:00] and so it can be kind of alarming and, and hard to [00:25:05] understand what's happening to your body. Bree Allred: That's a great point. So that it's like, "Okay, here's [00:25:10] some changes that you can expect or may expect- Yeah ... to see during [00:25:15] pregnancy." 'Cause I think having that knowledge and that expectation, we're then not surprised by it. [00:25:20] Right. And so it can be more easily digested- Yes ... for lack of a better word. Rachel Rood: Yeah. Bree Allred: [00:25:25] Yeah. That's good. Moving into postpartum. Rachel Rood: Yeah. Bree Allred: I think this is a phase where it's a little harder. Rachel Rood: [00:25:30] Definitely. Bree Allred: Because there's this whole bounce back culture. I know. There's get your body back. [00:25:35] There's, um, we see this so much in our practice as well- Rachel Rood: Mm-hmm ... Bree Allred: [00:25:40] um, women coming and wanting to spot reduce. It's one of my- Doing kind of things in this area to [00:25:45] where it's like spot reduction doesn't exist. No. I can strengthen muscles in a certain area, but it [00:25:50] doesn't mean that it's going to spot reduce. Rachel Rood: Right. Bree Allred: And they're like, "Oh, we're gonna work your abs, so my abs are gonna [00:25:55] look amazing after this." Yeah. So there's also skin, and there's [00:26:00] body fat, and there- Yeah ... are things that are there that are also affecting this- Yeah as well that do not [00:26:05] spot reduce. Rachel Rood: Right. They'll feel amazing. Bree Allred: Yes. Yes. Rachel Rood: Yeah. Um, [00:26:10] it is so challenging, and I'm not sure where that [00:26:15] culture came from. I actually was thinking about it. I remember [00:26:20] in the early '80s, like Kathy Lee Giff- Yeah ... doing SlimFast after having her [00:26:25] children, right? So it's been around for a really long time, and I do think there's a [00:26:30] huge component of that that is also genetically driven. Yeah. Right? Yep. But [00:26:35] calorie restriction in that phase is counterproductive, right? Because our [00:26:40] body's trying to heal. We might be breastfeeding, which is a high calorie [00:26:45] requirement. Um, and it's not useful to [00:26:50] us at that time. And I think how can we normalize that mindset [00:26:55] shift of- Post-pregnancy bodies are not the same- Bree Allred: Yeah Rachel Rood: as [00:27:00] pre-pregnancy bodies. They're just not. Bree Allred: Yeah, and they may never be. Rachel Rood: They may never be. Bree Allred: [00:27:05] That's one of those... I'm like there are some whose genetics- Yeah ... lead to, they come back and they look [00:27:10] almost the same as they did before. Rachel Rood: Right. Bree Allred: Most will tell you they don't feel the same though. Rachel Rood: Right. Bree Allred: That's [00:27:15] two. But and like there are often others where it's like having a baby produces some permanent [00:27:20] change- Yeah in your body and what it looks like. Rachel Rood: Right. Bree Allred: Yeah. So it's definitely a hard period. [00:27:25] What can we see then would you say is a good expectation for [00:27:30] somebody maybe in this postpartum period? What would you recommend that she focus on? What [00:27:35] would you say general calorie requirements, or if we're not going away from- Yeah calories, the, you know, general [00:27:40] things that maybe they Rachel Rood: should focus on at that time. So I think intuitive eating- Mm ... is the thing to go [00:27:45] back to, right? And listening to your body, eating [00:27:50] adequately so that you're fueling your body. You know, postpartum, you [00:27:55] are sleep deprived. You are so much. There's so much. You need to [00:28:00] fuel and, and energize your body. Um, if you're [00:28:05] breastfeeding, um, I think another expectation is that you'll lose weight- Mm ... which [00:28:10] a lot of women do, but I've seen a lot of women who may actually gain weight [00:28:15] while they're breastfeeding, and some that don't lose weight until maybe they stop breastfeeding.[00:28:20] So, and feeling so, so hungry, right? Like, the [00:28:25] calorie requirement for breastfeeding is actually higher than during pregnancy. Yeah. [00:28:30] Bree Allred: I think they say about 200 calories extra- Yeah ... during pregnancy and 500- Yes ... [00:28:35] during breastfeeding. Rachel Rood: Yeah. And again, not that- Crazy ... you need to count. Bree Allred: Yes. Rachel Rood: Yes. But you need to [00:28:40] listen, and I definitely, I remember, especially after my first baby, [00:28:45] just like never feeling so hungry and thirsty in my life. Bree Allred: Mm-hmm. So [00:28:50] hungry and thirsty. 'Cause your body is craving that, uh- It is ... nutrition because you really are eating and, and [00:28:55] drinking for two. Rachel Rood: Yes. That- You're nourishing a life. Bree Allred: Yeah. Rachel Rood: Right? So [00:29:00] Bree Allred: as hard as it is to thi- To [00:29:05] absorb and accept, um, patience. Yeah. Rachel Rood: Right? [00:29:10] Allowing your body that time to heal and figure out what your new normal is- [00:29:15] Mm-hmm and accepting that there's a new normal. Bree Allred: Yeah. When we're talking about fueling our [00:29:20] body appropriately, we want to be intuitive. But are there things from a tissue healing standpoint that you [00:29:25] do recommend, like is protein, is... Do, do- Mm-hmm ... what... Are there some im- important maybe [00:29:30] nutrition things that we need to be aware of- Yeah we are in a post-surgical, postpartum, [00:29:35] do- Yes ... kind of positions or after an injury even. Like, is there things that we want to make sure [00:29:40] we're fueling our bodies with- Yeah ... in those timeframes? Rachel Rood: And protein is really important, right? [00:29:45] Like, protein is what tissue and muscle and tendons and all [00:29:50] those things are made up of. But what I think a lot of people don't realize is that if [00:29:55] you're not consuming adequate calories, including fat and carbohydrate, that [00:30:00] protein is not going to be used for tissue. That protein is gonna be used for energy. Bree Allred: Mm. Rachel Rood: [00:30:05] So it's not just enough protein, it's enough total calories and enough carbohydrate [00:30:10] and fat along with the protein, so it can be preserved and used [00:30:15] for protein functions rather than be used as just energy and fuel. [00:30:20] And then there's a lot of micronutrients involved with it too- Yeah ... right? Like, our vitamin C and [00:30:25] E and K and all of those are involved, so having a good variety and taking a [00:30:30] multivitamin is sound to do. Bree Allred: Sure. It's like in these timeframes if you need a little help- Rachel Rood: Yes ... Bree Allred: take that. Rachel Rood: Yeah. [00:30:35] I think of multivitamins as like insurance, right? Mm-hmm. That's an insurance policy. [00:30:40] We don't want to be like, "I don't have to worry about how I eat at all because I take [00:30:45] multivitamin" but it's, I can have a little comfort that I'm getting- Yes ... maybe [00:30:50] things that are falling through the cracks with my diet with this multivitamin. Bree Allred: Yeah. That's great. [00:30:55] So you would recommend making sure that you're getting protein- Mm-hmm and eating a variety of [00:31:00] foods. Rachel Rood: Yes. Bree Allred: And then one of my favorite things, I think you actually taught, is like eating the rainbow, right? Yes. Rachel Rood: That Bree Allred: [00:31:05] idea of like, have I had a red, have I had a purple, have I had a green or a yellow? Like- Yeah ... can I eat different [00:31:10] colors? 'Cause oftentimes those colors are associated with different micronutrients. Yes. Rachel Rood: [00:31:15] Yes. But I will say, you know, I work with an population [00:31:20] sometimes of women who have very narrow food preferences, and [00:31:25] so not the end of the world if they don't eat a rainbow. Yes. Like, try to- Do your [00:31:30] best Bree Allred: and eat all the foods that you like Eat Rachel Rood: the foods that you can eat, and eat enough Bree Allred: Yes. [00:31:35] Let's now move into, like, perimenopause and menopause, another big trans- transition phase for women. Rachel Rood: [00:31:40] Yeah. Bree Allred: Um, let's maybe talk about some of the challenges during this phase that women may- Mm ... [00:31:45] may face, and then also maybe just some general recommendations that you would- Yeah ... [00:31:50] encourage women in this timeframe to, to take note of or to think about. Rachel Rood: Yeah. Um, [00:31:55] I think, you know, those hormonal shifts that happen during this [00:32:00] time, um, tends to shift our body's fat [00:32:05] distribution, and I think that's often one of the hardest things for women that we tend to, [00:32:10] as we lose estrogen, we shift from, like, a [00:32:15] gynoid fat distribution, more like breasts and hips, that it tends to want to redistribute [00:32:20] abdominally, which is really challenging for body image for a lot of women. [00:32:25] Um, and you know, some of that can be managed. Talk to your doctor about hormone [00:32:30] replacement and what to do with that, but know that some of that is normal. [00:32:35] We also have a decrease in lean body mass, which some of it can be [00:32:40] offset with exercise- Yeah ... right? And resistance training, which we know is good for so [00:32:45] many things as we age, but our metabolism slows a little bit.[00:32:50] So all of those things are really challenging, and I think particularly [00:32:55] in a society that values youth and [00:33:00] tends to devalue is the sense for women [00:33:05] as we age. Bree Allred: Yeah. Rachel Rood: Right? So our aging bodies, our aging [00:33:10] faces, all of those things, those are hard transitions and changes [00:33:15] to see and accept. And everyone gets to [00:33:20] decide how they want to manage that, but nutritionally, it's the same. Yeah. [00:33:25] It's be thoughtful about your diet, eat intuitively, don't overly [00:33:30] restrict. Bree Allred: Love your body. Rachel Rood: Yeah. Bree Allred: Yes. Or at least- At least tolerate it ... [00:33:35] yeah. Right? Maybe focus on the good things that it can do for you- Yes ... instead of how it looks- Rachel Rood: Right ... [00:33:40] Bree Allred: all the time. Rachel Rood: And aligning with it instead of fighting it. Bree Allred: Yeah. Rachel Rood: Right? Because part of [00:33:45] hating our body is being at war with it, whether it's with our food, [00:33:50] how we limit or restrict or control our food, or our exercise, right? Like [00:33:55] excessive punishing exercise. We're at war with our body. It's a lot easier to [00:34:00] accept when you're treating it kindly- Yeah ... and treating it well. Bree Allred: So as we move into this now [00:34:05] conversation about protein- Mm-hmm ... being our new, like, diet culture- Rachel Rood: Yes ... Bree Allred: how do we make sure that [00:34:10] we're getting enough protein or adequate protein without then becoming obsessive [00:34:15] over protein? Rachel Rood: Yes. Bree Allred: And I also struggle, too, 'cause there, I'm like, as I have worked with my own [00:34:20] body and looking to be like, "Okay, what protein sources can I get to get adequate [00:34:25] protein or the new recommended, I don't know, diet culture amounts," right? Rachel Rood: Yes. Bree Allred: I'm [00:34:30] maybe eating or choosing not as healthy of foods because they have a higher protein content. Mm-hmm. [00:34:35] As far as, like, protein bars or protein shakes- Yeah ... or different things that may not be as [00:34:40] high of a good protein or high of a good- How do I say this without [00:34:45] using good and bad, right? But it is hard, yeah. But the ideas of these, like, okay, I can get [00:34:50] protein a little bit more from natural sources- Yeah ... like meats, cheeses, doing- Yeah ... yogurts, different [00:34:55] things there from dairy. Um, maybe some beans or different things that- Mm-hmm ... [00:35:00] versus I'm choosing to get it from a man-made generate protein or substance- Rachel Rood: Right Bree Allred: stir. Rachel Rood: [00:35:05] Yeah. Bree Allred: How do we balance that out? Rachel Rood: Yeah, that's, that's a really good question, and [00:35:10] I think there's a place for those higher protein [00:35:15] supplements, right? Like, protein drinks or protein bars. Um, people might find they're a quick, [00:35:20] easy grab when there's not a much time or don't have, uh, a really big [00:35:25] appetite maybe sometimes. So there, there is a place for them, but I do think, [00:35:30] you know, there's protein in everything, like protein potato chips. Like, if you want potato chips, just eat [00:35:35] some potato chips. Bree Allred: Yeah. Rachel Rood: They don't have to be protein potato chips. So I think finding that happy [00:35:40] medium of definitely protein is overhyped- Bree Allred: Yeah Rachel Rood: but it's [00:35:45] important. Yeah. So what I tell my clients is just look to [00:35:50] try to have a protein source in your meals and snacks. Just look at it and be like, "Okay, where's [00:35:55] my protein here?" And try to include some. And it's also not the end of the world if every once in a [00:36:00] while it doesn't have a protein. Yes, Bree Allred: right? Rachel Rood: It's okay. And sometimes it's like, "I just want some [00:36:05] pretzels- Mm ... and that's all I want." Bree Allred: It's okay. Enjoy your pretzels. Rachel Rood: But [00:36:10] yeah, try to find those, um, sources of protein that are easy and [00:36:15] convenient for you, right? Like, I have women who are vegetarian- Oh ... and for [00:36:20] a variety of different reasons, and doing it in, in a healthy way. It's a lot harder to [00:36:25] get a lot of protein- Yes ... when you're not eating animal proteins, depending on how, [00:36:30] uh, what level of vegetarianism you are. So getting the most that you can [00:36:35] within your preferred diet pattern is what I recommend, and it [00:36:40] doesn't have to be, like, over 100 grams a day. Like, that's [00:36:45] just not realistic. There's also argument for it's possible that the [00:36:50] RDA is a little low where it's currently set, and so I think science is kind of looking at [00:36:55] that and figuring out where is the right place for protein recommendations. Yeah. [00:37:00] Because for older women, the RDA is set around 60 grams, and [00:37:05] that might be a little low. Okay. somewhere in the middle. Yeah, but just [00:37:10] try to include it. Be thoughtful about it, try to include it, but you don't have to buy every single [00:37:15] protein-fortified, high-protein food that's out there. Bree Allred: Okay. I love that. Just like [00:37:20] happy medium. Yes. Do your best to get it in, and it doesn't have to be the end-all, be-all. Rachel Rood: Yeah. [00:37:25] Bree Allred: What would you say your main advice for helping a woman take [00:37:30] care of her current body rather than fighting it, or take care of her changing [00:37:35] body- Rachel Rood: Mm-hmm ... Bree Allred: um, rather than fighting it for the next 20 years? What, what, what advice would you give her? [00:37:40] Rachel Rood: Um, intuitive eating. Okay. Really? I love it. It, it really is, [00:37:45] is often the answer. Um, you know, figuring out what [00:37:50] pattern of eating feels good and helps you feel fueled and energized, but [00:37:55] also enjoy the things that you're eating because I don't think healthy eating and [00:38:00] eating what we want and like are mutually exclusive. They're not. Yeah. You can do both. [00:38:05] So I think trying to lean into taking care of the body that you [00:38:10] have and treating it with kindness, both nutritionally, but all of [00:38:15] the other like exercise and sleep and all of those things. Yeah. Um, [00:38:20] but do it in a way that, that feels good and sustainable and isn't creating [00:38:25] anxiety and stress. I think that's what I notice the most is when there's [00:38:30] trying to follow and create all these rules, it creates so much stress and anxiety, which [00:38:35] is counterproductive with the whole cortisol and, you know, that type of thing. So [00:38:40] removing that stress and simplifying nutrition, it doesn't have to be [00:38:45] complicated and hard. Yes. It really doesn't. Bree Allred: Yeah. Let's talk a little bit about [00:38:50] the line between healthy eating and disordered eating. Mm-hmm [00:38:55] Rachel Rood: That is a good question, and it's hard to define. But I do think [00:39:00] one of the markers is that level of anxiety- Bree Allred: Mm-hmm Rachel Rood: around your eating, right? So we [00:39:05] wanna find that, that sweet spot of being thoughtful about what we're [00:39:10] eating, and intentional, and choosing foods that we know are good for our body and fuel our [00:39:15] body, but without that rigidity and angst and anxiety. I think a lot [00:39:20] of times people worry about choosing the best option, right? And it [00:39:25] doesn't always have to be the best option. It can just be a good option. No. So it [00:39:30] doesn't always have to be the healthiest or the lowest sodium, or the lowest fat, or the lowest sugar or [00:39:35] whatever it is. Yeah. It can just be a good choice, and look at [00:39:40] doing that in a flexible way consistently, but without creating these rigid, [00:39:45] rigid rules and expectations around it [00:39:50] that are, is counterproductive. Bree Allred: So I'm gonna go into just a few things where we [00:39:55] may have some signs- Mm-hmm ... that things are crossing over into disordered [00:40:00] eating. Right. Um, one of the ones that comes to mind for me is, like, [00:40:05] having to earn food. Rachel Rood: Mm-hmm. Bree Allred: So from an exercise standpoint, like, "Oh, I've gotta work [00:40:10] my butt off so that I can earn this," or punishing yourself with exercise- Right [00:40:15] because you ate- Rachel Rood: Yes ... Bree Allred: something. Rachel Rood: Yeah. I think when exercise and [00:40:20] nutrition are too tightly correlated like that, then it becomes problematic. [00:40:25] If we're being intuitive, our body naturally adjusts for our [00:40:30] level of activity. It's not even necessarily in a 24-hour period. Yeah. [00:40:35] Right? So fueling your body for exercise is important, but [00:40:40] it's not a same-day transaction of, if I exercise, I get to [00:40:45] eat, or if I eat, I have to exercise. It's listening to [00:40:50] your body and fueling it adequately. And I think another misconception [00:40:55] is that exercise is this huge piece of our energy [00:41:00] expenditure every day, and our metabolism is this much, but it's opposite, right? [00:41:05] Yeah. Like, our metabolism is this much and exercise is this much. So we need to fuel [00:41:10] our body all day, even on days that maybe we're just crashed out on the couch all [00:41:15] day. Like, our body still needs fuel and energy on those days. Bree Allred: Yeah. And so [00:41:20] interesting, I was just reading a book that they said that our brain is using about 20% [00:41:25] consumption of our- Yeah ... total body energy- Rachel Rood: Yes ... Bree Allred: which is the highest of any organ in our body. And it [00:41:30] kind of makes sense, but it's just, just sitting and having brain effort- Yes is going to be [00:41:35] taking energy- Yeah ... from our body. So if you're experiencing menopausal brain fog- [00:41:40] Rachel Rood: That's a good argument for feeding yourself enough. Yes. Get that brain working. Yes. Bree Allred: [00:41:45] Absolutely. Rachel Rood: Give it everything, every opportunity it can have. Bree Allred: Yes. And I think a lot of what you're kind of alluded to [00:41:50] already, we could say warning signs are when we become rigid with rules. Rachel Rood: Mm-hmm. Bree Allred: Right? When there's rules [00:41:55] around food, when there's rules around exercise- Yeah ... we're so rigid about them- Rachel Rood: Yes ... Bree Allred: that [00:42:00] may start to maybe lead us down the path that we might be a little bit disordered in- Yeah ... what we're doing, [00:42:05] whether it's clinically disordered or not, it may be like this may not be the healthiest relationship [00:42:10] with either exercise or food. Rachel Rood: Absolutely. Bree Allred: So interesting. I will kind of just hit this. [00:42:15] We're, we're a pelvic floor clinic- Yeah ... and, and kind of talking about healing at the core, I think nutrition does heal at the [00:42:20] core. Mm-hmm. Um, but a lot that we deal with can be stool consistency. Yes. We [00:42:25] deal with a lot of women with constipation. Mm-hmm. And I do feel there is some of that, like if we restrict too [00:42:30] much, do you know what I mean? Yes. Our body's going to hold on to everything that we have- Yeah ... which can lead to some constipation. [00:42:35] Mm-hmm. Um, or if we're not eating the right types of foods, it can definitely [00:42:40] affect our bowel movements- Yeah and that affects pressure on the pelvic floor. It can actually affect our bladders. [00:42:45] Like, some women will leak ... In fact, in kiddos, if they're having bedwetting or urine [00:42:50] leakage, the first place that we will rule out is constipation- Mm-hmm ... 'cause what's happening in the bowels is going to [00:42:55] affect pressures downward in the pelvic floor region. Rachel Rood: Yeah. Bree Allred: So, um, I'd just love to [00:43:00] touch on that, tie a little bit between kind of the gut- Mm-hmm ... and our gut health and [00:43:05] the nutrition that we have. So, um, things that I tell people, and I'm like, "This [00:43:10] is not my specialty," but I'm like, "Increase your water- Yeah ... a little bit and see if we can [00:43:15] get a little bit more fiber- Yeah in your diet to help with the bowel," and I think that those can be good [00:43:20] recommendations generally for if we're not feeling well. Rachel Rood: Mm-hmm. Bree Allred: Whether it come from a stomach [00:43:25] standpoint or general energy- Yeah ... like maybe we're gonna need to look at things that way. Rachel Rood: Yes. [00:43:30] Too. But also within reason- Yeah ... because there's been this fiber maxing trend- Bree Allred: which [00:43:35] is such a bad idea. Yeah. Rachel Rood: Right? Like, too much of a good thing- Is still too [00:43:40] much of a good thing ... is still too much of a good thing. And also it comes back to adequacy, right? [00:43:45] Like, I have these women who are chronic restrictor dieters, and when [00:43:50] they start eating more freely and flexibly, they're like, "I'm pooping," and it's because you're, [00:43:55] you've gotta put stuff in to get stuff out. Bree Allred: Yeah. Rachel Rood: So yes, fiber is important [00:44:00] and a variety of fiber too, right? Like, I think a lot of times people just think about [00:44:05] vegetables- Mm-hmm ... and with fiber, but fruits and oats, [00:44:10] getting the, both the soluble and insoluble fiber sources are important and then you can't [00:44:15] just increase fiber without increasing fluid. No. That's- Too much [00:44:20] fiber can actually be counterproductive- Yes ... and slow things down and [00:44:25] block up. So you've got to provide that water to [00:44:30] soften for the fiber to hold to get things moving through. So- I Bree Allred: usually will tell [00:44:35] people, at least in general terms, I say fiber is kind of a gummy. Do it like a- Mm-hmm makes [00:44:40] things a little bit gummy. Um, and if you don't have enough water intake, that gumminess [00:44:45] becomes firmness as well. Glue. Yep. Exactly. It's like, yep. Rachel Rood: Yeah. Bree Allred: So [00:44:50] just really good there. And then I think as well, um, we can point out that there is the [00:44:55] connection between the brain and the gut, right? Yes. There is a lot of nerves- Mm-hmm and a lot of [00:45:00] feel-good hormone or feel-good, um... I'm like, [00:45:05] serotonin, is that a hormone? That's terrible that I'm like, I can't think of the category. Rachel Rood: The neurotransmit- neurotransmitter. Yeah. Bree Allred: [00:45:10] So but a lot of, like, the things that our body produces to help us feel good are found [00:45:15] in our gut as well, and that can affect our brain health and how we feel- Yes as well. So there is [00:45:20] that big tie between just how, just overall how we feel- [00:45:25] Rachel Rood: Yes ... Bree Allred: and the foods that we eat as well, which is- Yeah ... leads back into, again, that intuitive [00:45:30] eating of what supports you feeling good. Yes. Um, okay, I'm gonna give you some [00:45:35] rapid-fire myth or truth. Rachel Rood: Okay. Bree Allred: Okay? Rachel Rood: I'm ready. Bree Allred: Um, carbs make you gain weight. Rachel Rood: [00:45:40] False. Bree Allred: Okay. Rachel Rood: Carbs are the primary source of energy for our brain and nervous system. We need them, eat them. [00:45:45] Bree Allred: Yes. It's like, and that's where you say if we don't have ready energy sources, our body's gonna [00:45:50] use our protein- Yes ... energy instead of for healing our body. Rachel Rood: Yes. Yep. Bree Allred: Um, sugar is addictive. [00:45:55] Rachel Rood: False. It kind of depends on your definition of [00:46:00] addiction, but technically if we're addicted to something, when you remove it, there's a withdrawal. We don't [00:46:05] withdraw from sugar. We might be sad, but we don't withdraw from sugar. We- we're not addicted to sugar. [00:46:10] Bree Allred: That's a neat distinction. I l- I never thought of that before. Um, eating [00:46:15] after 8:00 PM causes weight gain. False. Rachel Rood: That is an old, old diet myth. [00:46:20] Our body does not run on a 24-hour metabolic clock, that it clocks out at 8:00. That is not [00:46:25] true. If you're hungry, eat. Bree Allred: Um, everyone should intermittent [00:46:30] fast. I kinda had that Rachel Rood: one wrong. Any mod- fan of intermittent fasting, false. It's the opposite of intuitive eating. Bree Allred: [00:46:35] Yeah. Women need to eat 100-plus grams of protein every day. Rachel Rood: False. [00:46:40] That is so, so much protein. No. Bree Allred: You should avoid [00:46:45] processed foods. Rachel Rood: False. Processed foods can serve a function, and [00:46:50] also there's not a technical definition of processed foods, right? Like- [00:46:55] Any change to food is technically process it, processing. [00:47:00] So frozen foods can be useful. Like, frozen chicken isn't that different [00:47:05] from fresh chicken. Or if pre-prepared foods make your life easier and make it easier to [00:47:10] feed and fuel yourself, they're okay to use. They're not inherently bad or unhealthy. [00:47:15] Bree Allred: Great. Um, if you're hungry shortly after eating, [00:47:20] you lack willpower. False. Rachel Rood: Listen to your body. It's okay to [00:47:25] ask yourself, "Is this physical hunger? Am I bored? Am I anxious? Is [00:47:30] it taste hunger?" Be thoughtful about it, but sometimes we're just still hungry, or [00:47:35] maybe I haven't fueled myself enough during the day, or maybe that wasn't a very satiating meal.[00:47:40] It's okay to think it through, but it's also okay to honor that hunger when it happens [00:47:45] Bree Allred: Um, you need to detox your body Rachel Rood: False. We have a liver and a kidney. [00:47:50] They do it for us all day every day, and we should be grateful. Bree Allred: So good. The number on [00:47:55] the scale tells you how healthy you are. Rachel Rood: Absolutely false. I've seen [00:48:00] women who are at healthy weight and have such [00:48:05] unhealthy behaviors with food and exercise that [00:48:10] doesn't match up with the number on the scale. So our [00:48:15] behaviors and how we treat our body is what measures health, not the number. [00:48:20] Bree Allred: Um, you can be healthy without having a perfect diet. Rachel Rood: 100%. [00:48:25] I, I do not have a perfect diet, and also, what's the definition of a perfect diet? Yeah. It [00:48:30] changes. Um, culturally it changes. Nutritionally, balance, [00:48:35] variety, moderation. Bree Allred: In all things. Yeah. In closing, let's kind of talk [00:48:40] a little bit about what should I actually eat. Rachel Rood: Okay. Bree Allred: Um, do you want [00:48:45] questions, or do you want to just kind of talk about that? Rachel Rood: You can ask me questions. Bree Allred: Okay. [00:48:50] Um, if we take away calories, if we take away macros, we take out food r- [00:48:55] food rules, dieting, what should women actually think about when they're building a meal? We're [00:49:00] often doing this for our families too- Yeah ... so I think this is a helpful question. Rachel Rood: Yes. I think we can go back to [00:49:05] seventh grade home ec, right, of there's a protein, there's a [00:49:10] carbohydrate, there's a vegetable or fruit, um, and [00:49:15] fat is mixed in there. So that's an okay way to plan your meal. Just think [00:49:20] of a balanced meal. But again, not every meal has to be perfectly balanced. I also think looking [00:49:25] at mixed meals, people will think, well, I don't eat very many vegetables, but if you make a [00:49:30] soup for dinner, that's got your protein, carb, and vegetable in there. It doesn't have to be a [00:49:35] pile of vegetables- Mm-hmm ... to count as a vegetable. So just thinking about balancing your [00:49:40] meals and your snacks. Bree Allred: What is one nutrition habit that most women would benefit from? [00:49:45] Rachel Rood: That's a good question. Probably hydration. Bree Allred: Yeah. [00:49:50] Rachel Rood: Myself included, so yeah. Bree Allred: Drink more than we think we need to. Rachel Rood: Hydration. Bree Allred: Yes. Yeah. And I [00:49:55] would argue that just a little bit that there has been a trend where sometimes women can over-hydrate too. Rachel Rood: [00:50:00] Absolutely. Bree Allred: To where it's like, "Oh my gosh, I've gotta drink, like, my entire body weight in fluid ounces per day." [00:50:05] Absolutely not. And sometimes that can be too much. Yes. So again, find that happy moderation in all things. Yes. [00:50:10] Um, because I see women that it's like they're hydrating so much, they're like, "I'm peeing every 30 minutes- Right and I think I [00:50:15] have an issue." And it's like we look at everything, and it's like, "Oh, you're just drinking way too much." Yes. "Let's [00:50:20] take that back just a little bit." But in turn, yes, let's make sure we're drinking. What's one [00:50:25] food rule that you'd love women to stop following? Rachel Rood: Not feeling like you have to [00:50:30] control your eating. Right? That's not something we have to control. It's just [00:50:35] something we have to be mindful and intentional around, but not control. Bree Allred: I love that. [00:50:40] For the woman that has spent the last 20 years- Do you know what I mean? Yeah ... like, [00:50:45] fighting her body- Rachel Rood: Yeah ... Bree Allred: what's the kind of pearl of wisdom that you would [00:50:50] give her today? Rachel Rood: It can feel so much better and so much [00:50:55] different to not be at war with your body, and to [00:51:00] form that alliance. Not, like, give up and surrender, but [00:51:05] to align with and cooperate with your body, [00:51:10] and think of food and nutrition as a way to take [00:51:15] care of yourself, right? Seeing it as a part of your self-care is nourishing yourself.[00:51:20] Bree Allred: The ultimate self-care. Rachel Rood: Yes. Absolutely. Bree Allred: What I really love about this [00:51:25] conversation is that taking care of ourselves does not have to be the ultimate [00:51:30] pursuit of perfection. It is about listening to ourselves. Again, [00:51:35] multiple times on this podcast we've talked about knowing. We've talked about, like, we actually know what we need. Mm-hmm. [00:51:40] And I think that goes back to the intuitive eating and the intuition that we as women generally [00:51:45] have an added ounce of, I feel like. That women are intuitive beings, and if we can actually use [00:51:50] our intuition for ourselves- Rachel Rood: Mm-hmm ... Bree Allred: that we know what our bodies need and we [00:51:55] can follow these and be more intentional with that intuition as well. Rachel Rood: Yes. Bree Allred: Thanks for joining [00:52:00] me for this discussion today. It's been super helpful. Um, I hope you found some wisdom and [00:52:05] pearls from what Rachel had to share with us today, and I appreciate you so much coming on here [00:52:10] and- Thank you ... sharing what you have and your love of what you do and, [00:52:15] and one of my favorite things is when you're like, "We're at war with our own bodies." Mm-hmm. I'm like, I've never thought [00:52:20] about it that way before. Yes. It's like, it's so true. Mm-hmm. That we are often at war when it [00:52:25] comes to the love that we should feel for our bodies. We are w- at war with the food and the way that [00:52:30] we fuel our bodies. Um, and let's, let's try to be at peace with that- Yes ... [00:52:35] and, and harmonize with that. Rachel Rood: Yes. Thank you. Bree Allred: You are welcome. Um, [00:52:40] Rachel, if anybody wants to find you- Mm-hmm ... where can they find you if they were wanting to work with you or just, [00:52:45] you know- Yeah ... research more of your information? Rachel Rood: Um, you can Google Rachel Rude or also [00:52:50] Positive Change Nutrition is my private practice that I see people at. Bree Allred: [00:52:55] Great, and we'll also have those in the show notes for you. Thanks again for joining us for this episode of Healing At Your Corp. [00:53:00] We are hoping that you can take this knowledge and really fuel your body and give it what it [00:53:05] needs, that we can be kinder to ourselves, that we can really change the definition of what self-care [00:53:10] looks like. Thanks and have a great day. ​[00:53:15] [00:53:20] [00:53:25] [00:53:30] [00:53:35] [00:53:40]