Too Full? Intermittent Fasting? Artificial Sweeteners?

Carrie: Hi, everyone this is Carrie Brown and Jonathan Bailor. We are in Seattle, and it’s trying to snow. I’m freezing cold, and Jonathan’s happy. Welcome.

Jonathan: All true statements.

Carrie: Yes.

Jonathan: Truth, this podcast is brought to you by the letter T and the word truth.

Carrie: We love that. We love a bit of truth.

Jonathan: We are, and we are always interested in talking about truth here on the Smarter Science of Slim podcast. A couple things, talk about truth, truthy things to talk about today Carrie; some good FAQs. One of the FAQs is, Carrie, as you know, we talk a lot about eating more but smarter. We talk about eating SANE foods non-starchy vegetables, nutrient dense foods, proteins, whole food fats and low-sugar fruits. That’s a lot more food than a lot of people are used to eating.

Carrie: Jonathan, I have found that if I only eat SANE foods, sometimes it can be hard to eat more.

Jonathan: That is exactly the question. The question that we hear is, “What if I’m too full to eat ten servings of non-starchy vegetables, X servings of nutrient-dense protein. What then? Am I failing? Should I eat until I’m uncomfortably full? I have failed the Smarter Science of Slim. The answer folks is no.

Carrie: No, no.

Jonathan: No, no.

Carrie: It’s all good.

Jonathan: As a general rule of thumb, if you ever have a question like… if you think to yourself, “Is this going to cause my SANEity to fail?” No. The answer to the question is no. Unless you are eating a piece of a Hostess Snack Cake that you bought off the shelf, that stuff is poison; but other than that, you’re doing all right. Don’t beat yourself up. You’re doing all right. Specific to this, the general rule of thumb, and this is going to sound a bit crazy, is, when you’re hungry… when you’re actually hungry… we will talk about actual hunger here in a second. When you’re actually hungry, eat SANE foods, starting with non-starchy vegetables, nutrient-dense protein and then finishing with whole food fats and low-sugar fruits until you’re full; and then stop and repeat. That’s it. If you feel the need to do that ten times a day, then do it ten times a day. If you feel the need to do that once or twice a day, do it once or twice a day.

The body knows. A healthy body knows what it needs. If you need any evidence for that, just look at the past couple of hundred thousand years of human existence. People ate when they were hungry, stopped when they were not hungry anymore, and they had very low, if any rates of obesity, and very low, if any rates of diabetes. A healthy body will regulate your appetite just like it regulates everything else. Do you need to go out of your way to eat until you’re uncomfortably full? Absolutely not. Just like you shouldn’t be hungry, you shouldn’t be uncomfortably full. Make sense?

Carrie: It does. I find it easier to eat enough protein than I do non-starchy vegetables.

Jonathan: I know you do.

Carrie: I don’t have any problem getting the protein in.

Jonathan: That’s because you…

Carrie: It’s not all baking.

Jonathan: You haven’t gotten the non-starchy vegetable green shake to the extent that… and to be clear, folks, I know that sitting down and eating with a fork ten servings of non-starchy vegetables per day is pretty doggone hard unless you have a personal chef and a lot of time on your hands.

Carrie: I keep offering to come over and cook you beef liver, but I still don’t have an invite.

Jonathan: The sheer amount of chewing involved is likely too much for many people.

Carrie: I actually… you say that because we had such a long break, things have moved a long in the line doing a lot more shakes now.

Jonathan: That’s good.

Carrie: Because I noticed that I’m really great at eating protein. I don’t have any problem getting my protein requirements met.

Jonathan: Absolutely.

Carrie: At all.

Jonathan: Yeah.

Carrie: I find if I get home late at night, I’ll just go in the fridge and there is protein. I’ll eat it, and is all good, then I’ll go to bed. I have been actively doing the green smoothies with pounds and pounds of spinach or kale or romaine in every day to try and redress the balance, because I do find the veggies harder than the proteins.

Jonathan: Yes, I don’t like to talk about requirements, because the only requirement is to do what works for you. At the same time, the closest thing to a requirement when going SANE is… there’s three, basically. Eat way more non-starchy vegetables, ideally some of which are raw, sufficient servings of 30 grams or more of high quality protein, and then sufficient servings of essential fats. What some times individuals do like Carrie’s expressed here, it’s really easy to eat protein. It’s really easy to eat natural fats, and it’s pretty easy to eat low-sugar fruits.

You get some fresh blueberries, and that’s good stuff. That’s good eating; so here is not what not to do. Get so full of everything except non-starchy vegetables that you have no room for non-starchy vegetables. Don’t do that. That is not a good idea. You want… there should be like a stack rank of non-starchy vegetables first, nutrient-dense proteins second, and then whole foods fats, and then low-sugar fruits. You should basically eat in that order, otherwise you will get so full of the other stuff that you won’t have room for the stuff above. Should you over stuff yourself?

No, never; however… that just rolled off the tongue. You should ensure you’re taking in those non-starchy vegetables, because one way to think about this is, we want to take in the protein, we’ve talked about because it is incredibly satisfying. It helps to heal our metabolism. It helps protect our muscles, all kinds of good stuff. Our bodies are made of protein, so it’s a good idea to eat protein and fat, of course. That’s why it’s a good idea to eat fat. We’ve got to eat the essential fats, because it’s vitamins and minerals, but taking in, I’ll call it a therapeutic dose of non-starchy vegetables. A lot of people find it is one of the transformative things they have ever done for their health.

Carrie: That’s why it’s the hardest, isn’t it?

Jonathan: Yes.

Carrie: The hardest things are the best things for you.

Jonathan: Yes, and it is something that you do have to get used to. I truly will use myself as an example here because, Carrie, I swear on all that is holy that up until a couple years — I can’t pinpoint it exactly – but, Carrie, I did not eat vegetables. I think we talked about this. Unless I went out to eat, I didn’t eat any vegetables. I also fell victim to the myth that “eat more fruits and vegetables?” “Okay, I’ll just eat more fruits, and that’s just like eating vegetables,” which is not at all true, not at all the same.

Don’t eat ten bananas in a day and say it’s like eating ten servings of spinach in a day. Despite what some YouTube videos will lead us to believe. Anyway, I digress. Consumption of the non-starchy vegetables will seem weird; but you will begin to crave them if you can just stick with it for three weeks. We went on vacation recently… this is just me. If you go to the Smarter Science of Slim group, there’s kinds of fun conversations recently, actually just over the holidays. The one thing I craved over the holidays because I strayed off my SANEity a bit was my greens.

I was addicted, there was a discussion called Addicted to Kale. It was like, I needed my kale fix. Where can I get some Kale, because, you will. You people, if you grew up in a home where your parents or guardian cooked you something, chances are, you have emotional connection to that food and you start to carve it even though other people might not like it. You crave whatever.

Carrie: I can’t imagine having an emotional connection to kale, however…

Jonathan: I have emotional an emotional connection to my green smoothies, I will tell you that much.

Carrie: However, I did invent a few new green smoothies over the holidays, which have a staggering amount of kale in them, and one of them particularly is a mint chocolate, and it tastes like a mint chocolate shake. It’s got half a pound of kale in it. It’s awesome.

Jonathan: That’s awesome.

Carrie: The best thing about that one, it’s not green.

Jonathan: There you go.

Carrie: It’s brown. You don’t even look like a weirdo.

Jonathan: Yes, yes. Do you need to eat until you’re too full? No. Do you need to eat when you’re not hungry? No. Do you need to ensure that you’re taking in sufficient non-starchy vegetables and protein? Yes. Don’t overfill yourself, but you might need to reorder the order in which you are eating food. While we are talking about this, there has been quite a bit of talk on the internet, and I think a book just came out that speaks about something called intermittent fasting. Intermittent fasting is essentially, you only eat for eight hours, so essentially, for all intensive purposes, you would not eat until noon and then stop eating at 8:00 p.m. You are essentially fasting from 8:00 a.m. to noon the next day.

You don’t eat for 16 hours. You eat for 8 hours. My thoughts on this folks, there is research on both sides. There is very interesting research that shows people who intermittently fast see health and physique benefits. There is also research that shows that people who intermittently fast, as soon as they stop, they go bananas and eat everything in sight. This is one of those areas where I really think it comes down to you and just seeing what works for you.

If you start skipping breakfast and you eat SANEly the rest of the day and you stop eating at 8:00 and you feel wonderful and you’re getting great results, keep it up. If you skip breakfast, and you feel terrible for the rest of the day and bingeing out of your mind and evening, I don’t know if it is a good idea to do that. Again is intermittent fasting good?

Carrie: For some, people, yes.

Jonathan: You tell me. The key is not so much focus, focus less on how much… When you’re eating, how much you’re eating, those are secondary if not tertiary to what you’re eating. Whenever you eat at whatever frequency, if it’s SANE, you’re doing great. Everything else is customized for you.

Cassie: Awesome.

Jonathan: You like it?

Carrie: I do, I love that. However…

Jonathan: However, and I also have something else to add.

Carrie: A lot of people are kind of not wired like that, and a lot of people won’t structure it and tell you what to do, and so on and so forth. Again, for those people they need to figure out what that is and then structure it themselves; because, there is no one-size-fits-all when it comes to that.

Jonathan: I love that you brought this up, Carrie, because, to say just tell me what to do. Folks, no one knows your body better than you do. That’s a bit like, “Tell me how I can feel happy about my life.” It depends. I don’t know. You might like different things than I like.

Carrie: This works for you, this works for me. It’s yeah…

Jonathan: It doesn’t mean to be clear. We are all homo sapiens. Non-starchy vegetables are good for all of us. There are common threads, but I like to use an analogy for fashion. What is the best outfit? Kind of depends on what you’re doing or where you’re going or how old you are. It varies, however, you probably shouldn’t wear your pants on your head and you shirt on your legs. There are common things, and that SANEity is the common thing. So don’t wear your underwear on your head. It’s basically the take-away. It also varies on other things that are happening in your life, for example, exercise.

If you just… it depends on your goals. If your goal is, let’s say you want to develop some toned muscle. You want to look good in a strapless top if you are a woman, or if you are a man, you want to have some biceps, some defined gluteal muscles, I don’t know. You just want to look good in your jeans, and you just do an intense eccentric workout. At that point, I would recommend eating frequently, because what the research shows is that, when you consume about 30 grams of protein, you’re going to trigger something called muscle protein synthesis. You rebuild your muscles and strengthen them.

That lasts for about three hours. You take 30 grams of protein, a state of synthesis is happening, and three hours later it basically stops. There is this, it’s not a myth, but it’s not backed by hard science that you need to eat every three to four hours. That is, derived the body building world where individuals who always want to keep their body in a state of synthesizing new muscle protein. That is true. That is an unquestionable, scientific fact. If you eat sufficient doses of protein frequently, your body will synthesize protein more than if you didn’t do that.

If you just performed an intense weight lifting routine, and you want to aid your recovery, it is a better idea to eat frequently. If, for example… this is just one approach if people want to try it, and you want to experiment with intermittent fasting. Maybe you do your eccentric work out — remember it’s just once a week on Mondays — and you eat pretty frequently on Tuesday and Wednesday because you are going to be hungry because your body is rebuilding itself; but then as the week goes on, you’ll find that you’re not as hungry because your body is more recovered. Maybe you do some intermittent fasting. The point I’m trying to make is, it may vary even day by day, like maybe one day the intermittent fast works for you, because you’re not super hungry, and then the next day you’re really hungry. Again, you’ve just got to listen to yourself in that context.

Carrie: It is more individual, and I think a lot of people are looking for the definitive how to, and I don’t think that’s… it doesn’t work like that for everybody.

Jonathan: The good news is that a lot of that definitive how-to stuff, a lot of it applies to the minutia. If you just follow when you eat, you’re good. Now, if you want to have six-pack abs or fit into the same jeans you wore when you were in high school and then some, you are going to have to do a little bit more and then it might get a little bit more customized. If you just want to be good to go and feel great, it’s pretty much common for everyone. Eat SANE, stay active, and exercise intelligently once or twice a week.

Carrie: Yeah, The other thing is that that we can’t be definitive, because not everybody wants the same results.

Jonathan: Exactly.

Carrie: You know if you want to have eight percent body fat or you want to be a fitness model or whatever, you’re going to do things differently than I would because I don’t want either of those things.

Jonathan: That’s a great point, Carrie, because actually those things you just described, having single digit percent of body fat is a state for people. If you want to get into an unnatural state, you do have to do unnatural things, because your body for most people doesn’t want to do that.

Carrie: Yeah.

Jonathan: It’s going to fight against having that happen. It is important to note that just like we say avoiding obesity can be powerful if we understand the science, and if we do what we did for hundreds of thousands of years plus with some tweaks based on modern nutritional science. However, if you want look like someone on the cover of a magazine, you are going to have to do a bunch of unnatural things to put your body in that unnatural state. I think that helps, too.

Carrie: Don’t get bogged down in there lovely people.

Jonathan: Exactly.

Jonathan: Don’t get bogged down, and also don’t let different goals mix you up. If someone is telling you, “I do all this stuff and yada yada yada…” that’s because they have seven percent body fat, and it’s their job. It doesn’t mean you have to do that. Don’t let that overwhelm you. Carrie, the next question I wanted to cover here involves SANEity and being a vegetarian. I get a lot of questions here in the Seattle area, especially about, “Can I be SANE and be a vegetarian?” Have you ever wondered that, Carrie?”

Carrie: No, never. Can you ever imagine me going, “I’m never eating meat again?” I’m as close to flying to the moon as I am to becoming a vegetarian; however, if people want to be a vegetarian, I totally respect that. That’s all good if you can do it and be healthy. Fabulous.

Jonathan: Yes.

Carrie: Not my cup of tea.

Jonathan: The key take away here, aside from the fact that Carrie will not be joining the vegetarian rank any time soon, is that eating a SANE lifestyle is in no way, shape or form mutually exclusive with other lifestyles, such as being a vegetarian or being Kosher, Paleo. All these kinds of things, SANE is just a way to evaluate food. If you are a vegetarian, you start with a different set of options than someone who is not a vegetarian, and you just say, “In the vegetarian set of options, which are the SANEst available to me?”

Carrie: Right.

Jonathan: It just so happens that sugar is derived from a plant, but it’s inSANE, so vegetarians shouldn’t eat that. Starch is derived from plants. It’s insane. You shouldn’t eat that. If you don’t eat meat, you can eat eggs. Eggs are SANE. That’s good. You could also do the nutrients, and there’s dairy products we talked about. The question is not, “Can a vegetarian do it?” SANEity is just water, fiber, protein, satisfying, aggressive nutritious, and efficient. Just look at whatever set of foods you start with. If you’re Kosher, and you don’t eat pork, then you’ve just got a smaller starting set and then you apply the SANEity frame work on top of it.

Carrie: Right.

Jonathan: Can you do it? Absolutely. Should you be a vegetarian? That’s not what we’re talking about here. Maybe we will talk about it in a later podcast. I think it’s really up to you from a moral perspective. If you want to just talk about the science perspective, and if you want more information on this, I had dialogue with the author of The China Study, a very popular book about being a vegetarian.

We had a wonderful dialogue. You can find the dialogue on the website. It is an arguable fact that there are SANE animal foods and SANE plant foods. To make statements such as, “All plant foods are good for you, and all animal foods are bad for you,” is obviously false; because wheat is a plant and salmon is an animal and salmon is healthier for you than wheat. There is no question. That is true. So is vegetarianism compatible to SANEity? Absolutely. In fact, one of the most compelling success stories we’ve seen… again, you can see this up on the website. I actually wanted to share an update with our listeners here. Her name is Christina. She is in here later 30’s, and she was diagnosed diabetic. She was significantly… she is struggling with her weight, and she was also struggling to get pregnant.

She and her husband have been trying for about five years to conceive a child. She is going insane. She actually has a blog dedicated to her SANE lifestyle, and in three months — this is just the beginning of the story — in three months, she lost 48 pounds; and her stories continues that she cured her diabetes. She is no longer on any medication for her diabetes, and her blood sugar is well within the range for being healthy. Come to find out recently, she conceived a child.

Carrie: That is so awesome.

Jonathan: After five years of trying. Her doctor said point blank, there is no question that it’s because of the improvements you’ve seen in your health, and she is a vegetarian. That’s the reason I mentioned that right now; so certainly, you can be SANE anything.

Carrie: You’ve got to be happy in our own skin. You have to be, and if eating meat is just not something that you can feel good about inside, emotionally, mentally, then don’t. Just find a way to be SANE without meat.

Jonathan: One thing I will mention, just if we have any vegetarians listeners, is based on the Smarter Science of Slim, based on the research, it is going to be harder for you to get the high-quality protein. I would highly recommend, if you do dairy, that would be great, and doing like a whey or a casein supplement would be good; doing a hemp or pea or rice protein supplement would be good. Maybe get some essential amino acids, because really, if you combine rice and quinoa or whatever, it’s a complete protein. Well, sure, but you’re also taking in all that other starch. The amount of Quinoa you need to eat to get…

Carrie: To get enough protein is just…

Jonathan: You’re going to over eat. Either you’re going to be too full to eat your non-starchy vegetables or it’s just not; so, just supplement your diet in some way or another, because you’re not going to have access to the highly concentrated and high-quality complete sources of protein that you would find otherwise. Again, it’s definitely doable. Carrie, artificial sweeteners also always comes up. “What’s the deal with sweetners?” “Can I eat artificial sweeteners?” In general, I know you like Xylitol, but it’s not an artificial sweetener.

Carrie: It’s not an artificial sweetener…

Jonathan: So your thoughts?

Carrie: Birch bark is where it’s at.

Jonathan: Birch bark, yum.

Carrie: What are my thoughts on sweeteners? People do ask me why I use Xylitol and why I don’t use Stevia and Truvia and all the other stuff. The only time I use artificial sweeteners is that I have some recipes where I use the sugar-free syrups, the kind of sugar-free syrups you would find at Starbucks or what they use to flavor coffee with.

Jonathan: Yeah.

Carrie: There are sugar-free syrups. There are a few recipes where I use that, however, before anybody gets wildly exaggerated about artificial sweeteners…

Jonathan: We’re all going to get cancer if we eat Carrie’s recipes.

Carrie: If you look at the label, the sucralose that’s in them, it’s the last ingredient in which means, it’s the smallest. There is less sucralose in it than anything else, so there is a tiny amount of sucralose in it to start with. Then we are only adding a tiny amount of the syrup to my recipes, so the amount you’re ingesting is tiny. That’s why I’m okay with it.

Jonathan: Yeah.

Carrie: Of course you don’t eat those recipes every day.

Jonathan: Exactly.

Carrie: I’m good with that. Outside of that, we want to find natural sweeteners, not artificial ones. Stevia tastes disgusting to me. It is horrible. You can taste it. It has an after taste. Truvia is the same. It just tastes nasty, plus the other thing with that, if you’re… they provide sweetness. They provide the bulk of all the other attributes particularly to baked goods that sugar does.

Jonathan: There not a baker’s friendly. They’re almost like a flavor aid.

Carrie: They are great for sweetening your coffee, if you don’t care about the after taste; then they’re great for that. For baking, they are just difficult, as well as tasting nasty. I was looking for something that would replace the other actual, the chemical attributes of sugar. It kind of puts us down to Erithrytol and Xylitol. Xylitol tastes much more like sugar or acts as much as neutral. It’s just sweet, it doesn’t really have a… There’s some there, you can try it, Jonathan. While Erithrytol, to me, has an after taste and it has a weird… I just prefer the taste of Xylitol over Erithrytol. However, they are now making Stevia with fillers so that you can replace it in baking. However one of my Blog readers kindly did a lot of research on this for us and discovered that the Stevia one, the filler, was Maltodextrin. It was crazy.

Jonathan: InSANE.

Carrie: It was completely inSANE.

Jonathan: Nice.

Carrie: I’m sticking with my Xylitol, because you can replace it one for sugar and in baking it works like sugar. That’s my take, however again, Xylitol…

Jonathan: If you say ‘however’ one more time…

Carrie: Xylitol is the Xylitol and the Xylitol. The manufactures are just mean, sneaky people. I’m sorry they just are.

Jonathan: They are in the business of making money.

Carrie: There is a brand called… so I use Xyla. The brand I use is Xyla. The reason I use that is because it’s made from birch bark. You will find that there are people manufacturing Xylitol out of corn. We don’t want that. We want birch bark, so Xyla… There is another brand that another reader wrote to me about, and it was just mad. If you started looking at the way they processed it and what it was made of, it was a completely different animal to the Xyitol I use. So, be careful. All Xylitol is not good. You want the birch. The xylitol is made of birch bark. That’s it, that’s all I have to say.

Jonathan: That’s okay, so I’ve got a few things to say, too.

Carrie: What a surprise.

Jonathan: It would be a boring podcast.

Carrie: It’s a mine field out there. It really is, and the Stevia with filler, which turned out to be Maltodextrin was just unbelievable. You have to be really, really careful. You have to read the labels. You go on the websites, and check out all these different brands because there are more and more brands coming from on the market all the time because there’s more and more people moving away from sugar.

Jonathan: More saniacs…

Carrie: Don’t…

Jonathan: People going inSANE.

Carrie: Don’t just look at the label and go it’s natural and it’s got no sugar in it and it’s all good. It might not be.

Jonathan: Absolutely, especially… so I’m going to emphasize Carrie’s point right there, ‘it’s all natural.’ Maybe I’ve said this before, but agave nectar… Let me just, before I go on my agave nectar rant, so Carrie’s spot on. Natural non-caloric is key. Natural non-caloric — you need both, are fine. What you’ll find is the longer you go SANE, the more sweet things just become, so you will become naturally use less of any kind of sweetener because your palate will become more sensitive to sweetness. Think about it like somebody who has never drank alcohol. If you drink alcohol all the time you need more alcohol. If you never drink alcohol, you need less. The same thing applies with sweeteners. If you are going to use sweeteners, non-caloric, natural; so like Carrie said, the non-caloric unnatural ones are things like Sweet and Low, Equal. I can’t think of the other one, Splenda.

Carrie: Sucralose…

Jonathan: Yes, Splenda, which again, those are better than caloric sweeteners, even if the caloric sweetener is natural; but I wouldn’t recommend them. If your choice is between drinking a Coke or drinking a Diet Coke, there is no question that the Diet Coke is better for you. It absolutely is, and there is no question that a carbonated beverage that was sweetened with good Erythritol would better for you than the Diet Coke.

Now, natural sweeteners, this is the biggest load. I’m going to… I can’t curse because, bull *** I have ever heard in my entire life. Your body does not care where glucose or Sucrose, or like it’s sugar. Your body only understands sugar, so it doesn’t matter if it’s honey or if it’s table sugar or if it is agave nectar, it’s still horrible for you. Actually, I’m going to contradict myself, because it does matter. For example, high fructose corn syrup which everybody thinks is so bad for them and rightly so, it is terrible for you, has for example, more fructose in it but if you look at agave nectar it’s 90 percent fructose.

Folks, here’s how it’s marketed to us. Fructose doesn’t raise your blood sugar. Blue agave nectar is marketed as a low-glycemic, all natural sweetener, good for diabetics. Really? Everything that makes high-fructose corn syrup is bad for you. It’s even worse in agave nectar. The fact that agave and fructose more generally doesn’t stimulate insulin, is a bad thing, not a good thing because it blunts the insulimic response. It also blunts the release of Leptin and your Leptin sensitivity.

These are hormones that your body releases in response to you eating food to help you feel full. If you don’t release them, you don’t feel full. That’s why you can drink 600 calories of soda, and then go eat a Big Mac; whereas, if you ate 600 calories of food, you would be too full for the Big Mac, because your brain isn’t perceiving the fructose as food, which is just startling. Even if it’s natural, sweeteners are a bad, bad thing if they are caloric. They are not good for you if they are non-caloric and unnatural; and they are okay for you if they are natural and non-caloric. Make sense?

Carrie: Are you done?

Jonathan: I’m done.

Carrie: Talk to us about this whole glycemic index thing.

Jonathan: Just talk about glycemic index?

Carrie: Yeah, they talk about that a lot. For example, coconut sugar, so that’s another thing, the coconut or whatever they call it. Have you seen it in the stores?

Jonathan: Flour.

Carrie: No, coconut.

Jonathan: I don’t know.

Carrie: It’s made from the sap of coconuts. Anyway, that is put out there as a natural sweetener.

Jonathan: It’s inSANE.

Carrie: With a very low glycemic index. Why is that not a good thing?

Jonathan: Just so having a low glycemic index is in and of itself is in some ways irrelevant.

Carrie: Talk to us about that, because I’m sure there’s a million people out there that are confused about that. We now hear about… it’s all about the Zone Diet I think was like low glycemic, so talk to us about that.

Jonathan: We talk about it especially in the Smarter Science of Slim. Aggression is all about the impact food has on your insulin response, which is your glycemic index, glycemic load, but we don’t talk about eating a diet. We talk about eating a SANE diet. We have to look at all four factors. We have to look at satiety, we have to look at aggression, we have to look at nutrition and efficiency.

Glycemic index, glycemic load have to do with aggression and all things equal. Yes, we do want to eat a lower glycemic load is better than a higher glycemic load because it’s going to cause our blood sugar to rise more slowly and more consistently, which is good because we don’t want to see spikes in our blood sugar.

However, just saying that just because something is low glycemic, it’s good for you is a lie. I don’t know how to pronounce this right semolina, the thing, I think they make pasta out of, has a very low glycemic index, very low. If you compare it to carrots, you should definitely eat that; however, it’s completely inSANE, so it’s good in one factor, but it’s bad in the other three.

That is absolutely the case with agave nectar, and I’m not super familiar with this coconut thing but if it is a sweetener and it is caloric, I would steer away from it. My personal opinion, even if it’s low glycemic. That, in and of itself does not make food healthy for you. These are all just tag lines, all natural, low glycemic, low fat, any food that makes a health… I think Michael Pollan said this, “If you see a health claim on packaging, be suspicious. If you see packaging, be suspicious, even if you see health claim on packaging be suspicious,” so that’s what I have to say about low glycemic.

Carrie: It’s better, but…

Jonathan: Yeah, the key is water, fiber, protein and SANEity. Everything else is a distraction that can be used to make you go inSANE unknowingly. Make sense? Ladies and gentlemen, Carrie Brown, Jonathan Bailor we living in the Smarter Science of Slim. We’re eating more, we’re exercising less, we’re doing it the smarter. See you next week.