Pod Insights Change Wired How I Help Clients to Quiet The Food Noise without Ozempic About this episode Food shouldn’t take up this much mental space. If you feel stuck in cravings, late-night snacking, or constant second-guessing, this conversation will give you a clear, science-informed system that makes eating feel simple natural. We break down an 11-rule nutrition framework which I use in my coaching to reduce “food noise” and reconnect you with real hunger cues. We talk about why humans thrive on certain foods, why ultra-processed products can hijack appetite, and how a few repeatable beh...
Transcript 0:09 Speaker 00 Hey guys and welcome back to another episode of Change Wired Podcast. My name is Angela Sorina, I'm your host, I'm your partner in personal and collective transformation, your executive coach, master health, sleep and stress management coach 360, and just someone who's really passionate about learning how to do our best, to unlock more of our potential, to use more of that potential in real world, so we get to live the most extraordinary life experiences, creating the most positive impact in the world we are capable of. So today, by the end of this podcast, well, first of all, we're going to be talking about
0:52 Speaker 00 one of my favorite subjects in the entire world, I don't know for whichever reason, but nutrition and food, maybe because we're all made of food stuff and if we don't nail it, if we don't master it, then it's going to be hard to impossible doing and becoming our best, because we are literally built out of the stuff that we put on our plates. I certified, got certifications in nutrition coaching as a nutritionist quite some time ago, and I still keep myself updated on everything that is coming out from the best food and nutrition and health scientist in the world.
1:36 Speaker 00 And again, the reason, probably logical reason, is because we are built up that stuff and how your cells function end up being how you function and how your cells function depends very much on the food that you put on your plate or you don't put on your plate. But also in our today's world, and this podcast is all about that. There is so much noise, there is so much distract, so much, so many things that distract us from eating the right kind of diet, the balanced kind of diet, the kind of foods that make us feel and do our best. And sometimes it feels like food is our enemy because it makes us, I don't know,
2:19 Speaker 00 overeat the wrong stuff and get fat and not feel our best. And it's a whole mess of things, which I learned in my experience, in my career, in my personal journey. I struggled with food, with eating quite a lot. What I learned is when you actually do the right things that your body, that your brain are designed for, and believe it or not, you are designed for certain kind of nutrition to thrive on, to thrive on, just like every other animal. So when you follow the rules of the system, the framework for maintaining good, well-functioning
3:01 Speaker 00 gut and your whole body and brain, when you follow the rules, things get a lot easier. And by the end of this podcast, I'll share with you a system, a set of rules that I learned from, again, researchers and scientists and people who look at different populations of the healthiest, long-living nations and populations. So I learned from all of them and put that into practice. And what happened to me is what I've been struggling with for a decade, food noise or thinking about food, trying not to overeat the, you know,
3:43 Speaker 00 the wrong foods and eat all the right stuff, like all of this worry. It disappeared and I finally was able to maintain the health and the energy and the body that I wanted without any struggles with discipline or motivation or cravings. So, or I don't know, mood swings and energy swings and all of that stuff. So I was finally able to put that behind. And not only that, but when I teach that same system, when I taught the same system to my clients, when they apply it consistently, they also lose that food noise happening in their head all the time. They get in touch with their true natural hunger.
4:27 Speaker 00 It is, it becomes so much easier to say no to the wrong stuff because it becomes not an issue, not a struggle, they have to fight and they get in the best shape of their life. They don't struggle with weight, they don't struggle with their metabolism, they have great energy, their sleep improves, their mental health improves, their emotions improve. So many things just fall into place when they learn the system and one habit at a time, we, we apply this system in their life and all of a sudden, everything else becomes so much easier, including, you know, getting your six pack abs and staying in the best shape of your life energetically, mentally, emotionally and physically, avoiding all
5:10 Speaker 00 kinds of injuries, diseases, getting sick and other stuff that partially or sometimes almost entirely depend on the foods that you put on your plate or you don't put on your plate. So today you're gonna learn a system that I learned again from the best researchers and the best evidence that we have, I put it into practice, I helped to put, I helped to put that same thing, the same system into practice to a lot of my clients that I coached over eighteen years of my career. So you're gonna learn it and it's up to you whether you wanna try to apply it or not, whether that makes sense to you or not. But I, if food struggle is an issue in your life and you don't wanna wanna be on some
5:55 Speaker 00 drug till the rest of your life, I would try it and then see what happens after trying it out for two to three months. But even after the first couple of weeks, you'll notice a lot of difference, maybe not on the scale, but definitely in the way you feel. So the system, again, how did it come to be? Well, I got certified and getting recertified every couple of years on nutrition. I listened to some of the best people in nutrition science who got their PhDs and have a lot of experience with other people, clients, their personal results to prove their expertise and that their knowledge works. And it just makes sense.
6:41 Speaker 00 Hopefully, it will make sense to you as well. So without further ado, let's talk about that system. A, I want to acknowledge the fact that, again, just like any other animal, a human being, your organism is designed to function better on certain foods and function worse on other foods. You are not separate from nature and the outside world. And what we produce in factories these days, like all kinds of food-like products, they're not ideal. They are not made by evolution.
7:20 Speaker 00 They were not designed to be compatible with human body or even animal body. And even though they can maintain life, so to speak, they are often not optimal at all when it comes to your whole body health, fitness, energy levels, and longevity, right? So foods, so A, you want to understand that there is a specific diet or specific set of rules, nutrition rules, that work better for your human body than other things, that it is not up to you what you thrive on, that there are essential vitamins and minerals that you need. And again, it's not up to you whether you need them or not, just like it's not up to
8:02 Speaker 00 a Ferrari car, how to be maintained and what fuel to choose in order for it to function the best for more years, right? So you want to understand that, that you are a limited and bounded system that has its boundaries for how to function well and not so well.
8:25 Speaker 00 So back to the system and 11 rules that will allow you to eliminate food noise and obsession with food and get in touch with your hunger and finally feel and look your absolute best without all kinds of diets and drugs. So rule number one, eat your protein. Everything, everything in your body, in your brain, every single cell. You're predominantly a walking, breathing protein, a bunch of them. Anything from peptides to like collagen, all of that stuff is amino acids or protein. So when you eat enough of that, your hunger is gonna be more switched off more often
9:10 Speaker 00 and to a larger degree than not. And plus again, to maintain the health and and function of all of your processes and tissues and cells, you need sufficient amount of protein. And from whole foods, don't ever be afraid to eat too much. It's almost impossible if you again eat it from whole foods, you chew your foods, which we're also gonna talk about in a moment, but eat your protein enough of it. Two grams of per kilogram of body weight, that's what I always recommend to my clients to remove food noise and get into the best shape of their lives.
9:47 Speaker 00 Rule number two, eat your fiber from fruit and vegetables like your life depends on it because your gut kind of does depend on it and you have trillions of bacteria in your gut, more bacteria than your human cells. And everything else in your health depends on how well that gut works. So what kind of bacteria are in that gut? And what they do with all the stuff that you put into your body, right? So eat your fruit and vegetables. I personally recommend to go for one kilogram of fresh and well-cooked, one kilogram of fruit and vegetables per day to satisfy the needs in fiber
10:28 Speaker 00 and also get all of the vitamins and minerals that you might benefit from. Rule number three, know your calories. Meaning calories do not disappear in your body. No matter what kind of natural and healthy foods you have. Overeating on calorie and energy is not great for you. Again, no matter what kinds of food you eat. And whether you drink those calories or consume some other way. They do not disappear. You wanna be in your calorie balance. And more often, you wanna be in calorie deficit. To allow your also body, yourselves, to eat the old materials. Obviously, maintain healthy weight, the weight that satisfies you.
11:13 Speaker 00 But again, overeating on calories isn't great for you. So know your calories and when you're in your calorie budget. Rule number four, chew your food, eat slowly. Liquid and powdered calories do not register in your digestive system by your brain the same way. Fullness takes time to reach your brain as well. That's why it's important to eat slowly. But the whole idea is if you want to eat naturally well, a balanced diet and not overeat. You wanna have foods that you chew, that take time, and you wanna eat slowly. But I would hear from a lot of my clients and myself, including.
11:56 Speaker 00 When they pay attention to chewing and eating slowly. They often would find themselves eating a lot less. And then it becomes a lot easier to maintain your calorie budget. Which then makes it a lot easier to maintain your ideal body weight, lose weight and just look and feel great. Rule number five, if you're still hungry, lean on, prioritize whole food, protein and vegetables. Like my two goals are chicken breast that I cook in advance. Or in microwave that you can cook in like three minutes if you cut it thinly. Or cans of tuna, I then also have.
12:42 Speaker 00 Carrot sticks and other vegetable sticks. And those are the best foods because you get to chew them, which produces satiety. Protein also is the most satiating nutrient. And when you are hungry, yeah, between meals, when you want to sort of satisfy, you know, something in your body, you wanna have some food, have those. And it will turn off your hunger without putting on, if putting you in a surplus of calories. Right, so if you are still hungry, snack on lean protein and vegetables. Rule number six, supplement your gaps and you have them, right?
13:25 Speaker 00 There are essential nutrients like your vitamins, your minerals, your omega threes, your magnesium, your vitamin D. And when you don't get enough, your hunger goes up and you start thinking more about food. So if you don't wanna be hungry and you don't wanna overeat, you wanna stop thinking about food, supplement with essential nutrients. So your brain doesn't have to turn on hunger to make you eat more calories, which then makes it is makes it harder to maintain your ideal body weight.
13:57 Speaker 00 So supplement, drink water. Start with five hundred, five hundred milliliters before anything else in your day. Keep your water by your bed, keep your water by your side, keep your water at all times with you. I always recommend to clients to start with five hundred milliliters of water or two glasses. And then at each meal, breakfast, lunch and dinner, if you have three meals, have five he, five hundred milliliters of water, which then adds up to two liters per day, which is quite a good place. And if your body does not need all that water, you will pee it out. But water, your brain depends on it, even two percent dehydration will make your performance,
14:38 Speaker 00 your cognitive performance, your physical performance worse, gonna make you more pro injury. And just a lot of things do not work in your body and brain when you are dehydrated. And you don't really know when you're dehydrated all that well, so. Drink those two liters and you'll be in a really good space. Rule number eight, begin every meal with vegetables. They fill your stomach with volume, with fiber, without too many calories. They slow everything down and you are again less likely to overeat. And that makes it a lot easier to stay in your calorie balance, in your good body weight. Don't overeat and in general, a lot, get a lot more nutrients from eating nutrient dense,
15:21 Speaker 00 but calorie poor foods. When they, what they also noticed researchers and they measured it. When you eat your vegetables and your proteins first, your blood sugar, which is really important for health and energy, your blood sugar and also hunger control. Your blood sugar tends to stay stable, even if you eat some more processed carbohydrates, like maybe pasta in the rest of your meal, which again maintaining a regular blood sugar is one of those health biomarkers that is very important. And plus again, it helps to maintain a steady hunger levels as well. So begin each of your meal with vegetables, like maybe a salad or I don't know,
16:02 Speaker 00 some cooked vegetables, carrot sticks, whatever those things might be. Number nine, keep regular meal times. Your body responds to rhythm, whether that's your sleep routine or eating routine or doing certain things at certain times. Your brain does not know what time it is, but it does know when things happen with the same time break in between, right? When you do things on the same time, it makes stress levels, anxiety levels lower because your body kind of likes to have consistent nutrition and certain things happen, happening on time at regular times. Again, reduces stress, reduces your hunger, reduces your anxiety,
16:47 Speaker 00 makes your blood sugar, your hunger stable and balanced. And a whole lot of things go smoother when you have regular meals versus all over the place. Your digestion gets better, like your energy levels, your performance, all of that will improve with regular meal times. If you want regularity and balance in your life, one of the key things is regular meal times. Number 10, finish eating three hours before bed. Invest in your breakfast. Forty grams of protein, 10 grams of fiber. That's what I recommend. The whole idea is eating later at night isn't that great for your sleep, which is your main recovery mechanism. Plus, sleep also regulates your hunger hormones, your satiety.
17:32 Speaker 00 But then what researchers noticed is people who have really good breakfasts with protein, with fiber, with vitamins and minerals. They set themselves up for better behavior, eating behavior, for better energy, for better decisions overall, overall, less hunger, less cravings throughout the day, less cravings for dinner, which is good because then you eat less at night, which is good because then you have easier time digesting food at night, which is good for sleep. Like the whole host of all kinds of reactions. It's better for your metabolism, better for fat oxidation, better for blood sugar control, not eating heavy meal.
18:14 Speaker 00 And you don't eat a heavy dinner when you eat a good breakfast. And eat three hours before bed, so you sleep well. And rule number 11, sleep. If you have to overindulge, make sure it's sleep. Sleep, when you get insufficient sleep, six hours even or less, your hunger goes up, your satiety goes down, you eat more, you two to 300 calories more per day. Not from the best foods, your cravings, your blood sugar regulation are out of balance, your energy levels are all over the place, your stress levels, inflammation levels, right?
18:54 Speaker 00 So sleep, that is a part, a key for good eating behaviors naturally, for processing your food the right way and also not storing a lot of fat in storage. So when you follow this system, just like my clients, just like I did, I am here to see the person who's not gonna lose their food noise, whose body weight will stabilize, you will not, you will stop putting on weight. It will be much easier to maintain good nutrition. You're gonna become a happier person, your mood, your energy will stabilize. Like so many good things happen when you, when you follow the rules that you were supposed to.
19:39 Speaker 00 Follow and when you stop sort of resisting the again, simple rules of functioning, of maintaining good health, of maintaining well-being through nutrition. When you follow this, you'll be surprised again how well, how fast and how consistent you're gonna feel and look. So again, to recap, but before we recap, don't forget guys to share this podcast episode with at least one other person who struggles with their food and nutrition. And they always try all kinds of diets which, you know, work and then don't work. And people end up struggling with their health and weight and it doesn't add to quality of their lives.
20:23 Speaker 00 So when, if you want people to thrive and do better, then share this podcast with them and help them to build each behavior one step at a time. And by doing so, you'll just add to people's quality of life. You'll help me to help more people to be healthier, to feel, look great. So then we can enjoy our lives a lot more and create more positive difference in the world. So to sum up, rule number one, eat your protein, plenty of it. Rule number two, eat fiber like your life depends on it, in your fruit and vegetables. Rule number three, know your calories, they do not disappear, no matter what foods they
21:08 Speaker 00 come from. Rule number four, chew, eat slowly. Rule number five, if you're still hungry, snack on lean protein and vegetables. Rule number six, supplement your gaps, you have them. Your essential nutrients, take your multivitamin, take omega threes, take your magnesium. Rule number seven, drink water, plenty of it, starting from the moment you wake up. Rule number eight, begin every meal with vegetables. Rule number nine, keep regular meal times. Rule number 10, finish eating three hours before bed or earlier. Rule number 11, sleep. And if you have to overindulge on anything in that list, let that be sleep.
21:53 Speaker 00 That's it for today, guys. If you enjoyed this podcast episode, again, don't forget to share it with at least one other person you really care about. Put this into practice. If you need some help, don't forget that you can always reach out. On Instagram Angela Brain Body Coach or info at yourbestculture you can always reach out. So I can help you to build these habits into your life in a sustainable, simple way. So then you can look and feel your best and create the most positive impact in the world you are capable of. Thank you guys for tuning in. Thank you for listening. Keep growing and till next time, keep eating.
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