Show notes
Today, I am blessed to have here with me Amanda Nighbert. She is a registered dietitian specializing in weight loss nutrition, a fitness enthusiast, and a working mom of two. This is a repeat episode from September 2021.
Amanda is passionate about motivating, supporting, and educating people to meet their wellness goals. She has worked in weight loss for the past 19 years, helping thousands of people reach their wellness goals. Amanda is so excited to have the opportunity to work with even more people via her online programs.
She is an avid reader and feels that the science behind weight loss, diet, and nutrition is constantly changing. This rapid change can create confusion and frustration with the average person trying to be successful at weight loss. Amanda's goal is to bring the latest, cutting-edge strategies and techniques to her clients in the most concise and educational manner.
Amanda is a strong believer that dieting is temporary, something you start and stop. Therefore it is more important to focus on lifestyle changes to see long-term weight loss success truly. Amanda's goal is to teach her clients simple yet effective lifestyle changes they can make and easily sustain to see lasting results. Success does not have to be about perfection but rather more consistency. She believes in implementing strategies that work in the real world, with real people who lead real, hectic, and often crazy lives.
First, Amanda speaks about why eating a fat-free diet doesn't work and how following that trend almost landed her on statins. Then, Amanda dives into the number one reason why dieters will always fail. We also talk about why intermittent fasting is excellent for weight loss. Eating before bedtime can be ruining your progress; so, Amanda gives tips on how to curb your late-night eating habits. Tune in as we chat about the importance of metabolic flexibility and why you're not losing weight from the advice of your registered dietician.
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[00:30] Low-Fat Diets: Why Eating A Fat-Free Diet Doesn’t Work
As a registered dietitian, Amanda was living and breathing the “heart-healthy diet.”
Amanda thought she was doing everything right. She ate low-fat, whole grains, and no eggs.
Her weight was healthy. Yet, her cholesterol was over 300.
The doctor prescribed Amanda statins at the age of 32. Instead, Amanda wanted to try and fix the problem on her own.
So Amanda read the book The Great Cholesterol Myth: Why Lowering Your Cholesterol Won't Prevent Heart Disease-and the Statin-Free Plan That Will. You can find a copy here: https://www.amazon.com/Great-Cholesterol-Myth-Disease-Statin-Free/dp/1592335217/benazadi-20
She realized that reducing inflammation would improve her numbers. After six months, she got her numbers under 200.
[07:35] The Number One Reason Why Dieters Fail
The number one reason why people fail is the all-or-nothing mindset.
We feel like we have to be perfect to make progress.
How to break your all-or-nothing mindset:
Practice progress over perfection.
Learn the power of resetting immediately.
Always do something.
When someone can’t do it all, then they choose to do nothing. Instead of trying to do it all, pick one thing to focus on for the week to come.
[14:00] Intermittent Fasting and Why Amanda Loves It For Weight Loss
Breakfast is not actually the most important meal of the day. It took Amanda ten years of being a dietitian to realize that.
There are actual physiological processes in the body that help us thrive in a fasted state.
It’s effortless to be an intuitive eater.
Time-restricted eating is not a diet. It’s not about what you eat. Instead, it’s all about when you eat.
Amanda loves intermittent fasting because it’s flexible. You don’t have to fast every single day.
Lastly, fasting is free, and it doesn’t cost you any money!
[18:00] Fasting Before Bed: Tips To Stop Your Late Night Eating Habits
Drink herbal tea in the evening.
Non-caloric beverages are also okay to drink before bed.
You can also adjust your eating window.
If you prefer to eat more in the evening, then eat less in the morning.
Start with a 12 hour fast, then ease your way into a 16 hour fast.
[20:20] We Eat Way Too Much! Eat Until You’re Full and Lose Weight
For some reason, people want to graze all day long.
The reason you are eating all day long is that you’re not eating to fullness.
You can eat 700 calories during one meal and still lose weight.
People are scared of calories, fats, and carbs. At mealtimes, we are significantly undereating, which leads to more snacking.
Sadly, people are eating every hour and a half.
Finding six healthy things to eat throughout the day is impossible. Usually, the first three things you eat are healthy; then, the last three are not.
Instead, we need to eat solid meals and stop snacking.
[24:30] Metabolic Inflexibility Is A Key Risk Factor For Covid-19
During Covid, the conversation should be focused on metabolic health.
If we had true metabolic health, Covid wouldn’t be such an issue.
88% of Americans are metabolically inflexible and unhealthy.
We should get outside and get vitamin D.
Also, Americans need quality protein, healthy fats, and to go outside and walk.
Everyone's health has deteriorated significantly. We are now way more prone to any type of disease and virus.
[28:00] Why You're Not Losing Weight From Your Registered Dietician
You’re not losing weight because you are sitting all day long.
Sitting is the new smoking!
Taking a walk after a meal will result in lower blood sugar. That’s the power of activity. When we eat and lay around, our blood sugar response will be much greater.
Another reason you aren’t losing weight is that you are focusing on calories instead of macros.
Losing weight is all about blood sugar regulation.
Carbs digest rapidly, so they leave you wanting more.
[40:20] Should You Avoid Carbohydrates For The Rest of Your Life?
The only right way to keto is to cycle.
It’s not healthy to be in ketosis forever.
If you’re fat-adapted, you will be able to curb your cravings. Plus, you’ll be able to eat carbs and still feel fine.
People need to have an understanding of what a good carb level is for them.
[44:20] Do You Need Electrolyte Supplementation On A Keto Diet?
Electrolytes are your missing link.
There’s a huge power of sodium, potassium, and magnesium.
Without adequate hydration, you can't metabolize fat.
Thirst and hunger are similar signals.
If you don’t have enough sodium, potassium, and magnesium, you will feel weak and hangry.
AND MUCH MORE!
Resources from this episode:
Check out Amanda’s website: https://amandanighbert.com/
Follow Amanda
Instagram: https://www.instagram.com/amandanighbertrd/
Facebook: https://www.facebook.com/AmandaNighbertRD/
Twitter: https://twitter.com/amandanighbert
YouTube: https://www.youtube.com/channel/UC8KpxyBBxv1YlEsjAdyGrXA
Pinterest: https://www.pinterest.com/amanda_nighbert/_created/
TikTok: https://www.tiktok.com/@amandanighbertrd
Email: [email protected]
The Number One Reason Why Dieters Fail | Amanda Nighbert | TEDxGrandCanyonUniversity: https://www.youtube.com/watch?v=tvoikSqNT7E
Read The Great Cholesterol Myth: Why Lowering Your Cholesterol Won't Prevent Heart Disease-and the Statin-Free Plan That Will: https://www.amazon.com/Great-Cholesterol-Myth-Disease-Statin-Free/dp/1592335217/benazadi-20
Join the Keto Kamp Academy: https://ketokampacademy.com/7-day-trial-a
Watch Keto Kamp on YouTube: https://www.youtube.com/channel/UCUh_MOM621MvpW_HLtfkLyQ
Order Keto Flex: http://www.ketoflexbook.com
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/ / E P I S O D E S P ON S O R S
PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off.
Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.
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Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.