On this episode 5 of the Easy Nourished Residing podcast, (https://www.youtube.com/@MarthaMcKinnon) hosts Martha McKinnon and Peter Morrison discover the journey of embracing new habits and the highly effective connection between the thoughts and physique. They focus on the milkshake experiment, which reveals how beliefs about meals can affect our physiological responses, notably the ghrelin hormone.
The dialog emphasizes the significance of conscious consuming, slowing down throughout meals, and the cultural insights that form our consuming habits. Finally, they spotlight the transformative energy of mindset in reaching higher well being and diet.
Key Takeaways
- Embracing new beginnings could be difficult however rewarding.
- The mind-body connection performs an important function in well being.
- Beliefs about meals can considerably impression our bodily responses.
- Aware consuming enhances satisfaction and helps management starvation.
- Slowing down throughout meals can forestall overeating.
- Cultural practices can affect our consuming habits positively.
- Understanding ghrelin might help handle starvation successfully.
- High quality of meals issues extra than simply calorie counting.
- Mindset transformation is vital to lasting dietary modifications.
- You may all the time have your favourite meals once more.
The Milkshake Experiment Podcast
Video Transcript
Martha McKinnon (00:02)
Hello, welcome to the Easy Nourish Residing podcast. I’m Martha McKinnon and that is my associate and brother, Peter Morrison. How are you?
Peter Morrison (00:08)
Hello everybody. I’m good, how are you doing?
Martha McKinnon (00:12)
Good. So have you ever heard of the milkshake experiment?
Peter Morrison (00:17)
I haven’t, however earlier than we get began, that is podcast quantity 5. And I simply needed to say that I’m tremendous excited that we’re nonetheless attempting to determine this out.
Martha McKinnon (00:23)
Okay. Yeah, we’re. However we hold hanging in there. So we’re giving ourselves credit score. And I believe that is actually, I believe that is good for for our readers to know as a result of for me, that is very very like the, you already know, any journey and any time you’re attempting to alter issues and make issues higher or attempt new issues and begin one thing new.
Peter Morrison (00:49)
Begin one thing new.
Martha McKinnon (00:59)
I imply, and so and, you already know, while you’re wanting to love slim down, take off some kilos, eat higher, reside more healthy. That may be model new, proper? And so it’s the identical. And right here, like doing video is model new for us. And so what we’re demonstrating is that you just simply hold attempting various things and you retain displaying up and also you don’t say tomorrow or when every thing’s excellent and also you simply hold doing it.
Peter Morrison (01:03)
Mm-hmm. And I’d say the primary one was tough, the second much less and it’s getting rather less tough. I wouldn’t say it’s tremendous comfy by any means at this level, however it’s.
Martha McKinnon (01:30)
Proper? It does get simpler. It does. Properly, and take into consideration like writing posts. How laborious was writing posts once we began like greater than a decade in the past versus now? Proper. Or determining, I do know for us a giant hurdle in throughout the world of our web site was switching over proper to blocks and that new expertise. And the way lengthy did we delay doing that? I imply, proper in WordPress, we simply, we simply write.
Peter Morrison (01:45)
Proper. A pair years really. I’m ashamed to say.
Martha McKinnon (02:08)
We simply tried, however it took a day of sitting down and dealing it. And there have been years in the past, I switched from a daily laptop computer to Mac. I imply, and that was like, that was a painful, you already know, are there days I simply needed to transition. I simply needed to love put it again within the field. imply, so I believe it’s pure to get pissed off, particularly as we’re older, you already know, I believe younger folks, younger youngsters can simply go for it. Yeah, they’ll attempt something.
Peter Morrison (02:21)
Hmm.
Martha McKinnon (02:36.815)
However as we become older, we get form of caught in our methods. So, however you bought to maintain attempting new issues.
Peter Morrison (02:41)
For positive. Yeah, milk milkshakes you, nicely, you bought my consideration by saying milkshake. I haven’t had a milkshake in ages, however I’m form of curious.
Martha McKinnon (02:53)
Proper? Yeah, so this this one might blow your thoughts. , one among my massive areas of curiosity is the entire thoughts physique connection, the placebo impact. I imply, I’ve been studying about this and finding out it for years as a result of it simply it form of it simply offers me increase goosebumps. I imply, while you begin to learn all of the analysis and research that present how highly effective our thoughts is and the highly effective impact it may possibly have on our physique.
, from I believe the primary actual time I tuned into this, was listening to, I believe it was a e-book, like a e-book or an audio story. And once more, any story I’m going to share, you’ll discover it out within the analysis. However this was a narrative the place this orthopedic physician did numerous sorts of knee surgical procedure on sufferers who have been actually debilitated, experiencing ache and lack of mobility.
And so he’d go in and do these completely different laparoscopic procedures. He had completely different strategies and he didn’t actually know which one labored greatest or why they labored. And I believe this can be a examine that possibly would by no means even be accredited nowadays, however one way or the other they have been in a position to do that examine the place they took some sufferers and truly did process primary, some did process quantity two, after which some sufferers, all they did was make the incision. They didn’t actually do the process.
And the entire sufferers principally had the identical therapeutic response. The individuals who solely received the incision however by no means actually had something accomplished past that have been up taking part in basketball and so they recovered the identical because the individuals who had the actual surgical procedures. And on account of that, this physician ended up leaving his apply and going into examine this complete idea of like thoughts, physique drugs and the ability of the placebo impact as a result of he was simply gobsmacked.
Peter Morrison (04:48)
That doesn’t sound doable.
Martha McKinnon (04:49)
Not doable, proper? Proper. However the extra you examine it, and like I stated, and I’ve learn tons about it, and it simply, it’s irrefutable. I imply, there’s research that that date again. And once more, I’ve received different examples, like in my thoughts that I’ve present up once more, and once more, and once more, as a result of they’re kind of traditional examples of it within the analysis. So, so it’s actual, though we don’t perceive it. And though we, you already know, have some query about, nicely, how does that work?
As a result of there’s like life is a thriller on our our bodies and minds clearly generally is a thriller. The ice cream, the milkshake experiment actually pertains to what we’re speaking about right here. I believe it’s only a great side to begin contemplating while you’re seeking to handle your weight. So do you need to watch it?
Peter Morrison (05:44)
Yeah, that’d be nice. I even have it queued up.
Martha McKinnon (05:45)
Okay, it’s a reasonably brief clip that explains the experiment that was performed, I believe at Columbia, by a researcher named Alia Crum.
Peter Morrison (05:57)
Okay, and provides me one minute.
Martha McKinnon (06:00)
Yeah, so I believe it’s price watching after which we are able to speak about it.
Peter Morrison (09:53)
Wow.
Martha McKinnon (09:53)
What did you concentrate on that?
Peter Morrison (09:56)
Surprising.
Martha McKinnon (09:58)
It’s surprising.
Peter Morrison (10:02)
And I’d say I’ve much less, relatability with diet and consuming, however it made me take into consideration sports activities. I do know numerous professional athletes work with psychologists and one of many massive components for athletic efficiency is visualization. Type of like think about your your self successful the match.
Martha McKinnon (10:15)
Mm-hmm. Mm-hmm.
Peter Morrison (10:32)
What I’ve learn and the best way I perceive it’s the physique, you’re considering it in your thoughts, you’re seeing it and experiencing it and the physique, no, how does it work? The thoughts doesn’t know the distinction or the thoughts doesn’t know the distinction.
Martha McKinnon (10:52)
The physique doesn’t know the distinction between what’s actual and what you’re programming, what you’re visualizing. And yeah, as you talked about that there have been, once more, as a result of I’ve learn lots on this matter as a result of it’s so fascinating to me. So that they have accomplished research the place they really, such as you speak about this, for instance, they’ll take any person, they’ll take two teams and so they’ll inform one group to visualise like taking part in this straightforward music on the piano and the opposite group will really like play the piano.
, and the individuals who visualized will usually have the identical or related response because the individuals who really so such as you’re speaking about, you possibly can really exit and apply your free throws, proper?
Peter Morrison (11:23)
Mm-hmm.
Martha Mckinnon (11:51)
Or you possibly can visualize your self practising and simply that exercise of visualization goes to enhance your efficiency which appears and once more such as you stated there’s numerous high athletes who work with sports activities psychologists for all these sorts of causes.
Peter Morrison (12:03)
So this examine on this video, she made one batch of milkshakes labeled one facet for one group of individuals, just like the tremendous indulgent excessive calorie deal with. And the opposite is just like the low fats model and that’s all of the folks knew.
Martha McKinnon (12:23)
Proper. Proper. And I believe what they did was they really examined like, the identical group of individuals, like on completely different days, they received the completely different shake. they, they, they managed for the entire, like, in order that they managed for, you already know, and in some ways as they might. Like all of the folks ultimately took every shake in order that they might evaluate apples to apples.
Primarily, it was like what your physique did with the shake that you just thought was skinny or, you already know, much less caloric versus the one that you just thought was extra indulgent. So they might evaluate facet by facet the leads to every individual.
Peter Morrison (13:10)
And that resulted on this ghrelin hormone, its ranges within the physique.
Martha McKinnon (13:16)
Yeah, so, so ghrelin is that hormone they name the medical group calls it the starvation hormone. And so when, when your ghrelin ranges go up, you’re going to really feel skilled like starvation. And so there’s been a number of analysis round that, how, know, how can we management? And I believe there have been, in case you go and appear like ghrelin diets to attempt to like assist you to management your ghrelin ranges and every kind of issues, as a result of it’s a highly effective hormone that makes you’re feeling hungry.
Peter Morrison (13:40)
Mm.
Martha McKinnon (13:47)
However this demonstrated that it was your beliefs round what you have been consuming that truly affected that hormone, not what you have been really consuming or ingesting. And that’s the place I believe that I’m actually impassioned as a result of I really like what we do right here.
Because the analysis retains altering and as our understanding retains increasing, I believe it’s actually vital to be contemplating all of those points of the journey that we’re speaking about enterprise as a result of we are able to’t consider ourselves as similar to a bodily physique, you already know, or only a thoughts. I believe it’s a mistake in case you simply give attention to like Alia talked about like energy in energy out.
I imply, that’s one factor to think about, however we now have to consider, I believe I like to consider ourselves as, I’ve heard the time period just lately known as biopsychosocial beings. We’re not simply animals. We’re not simply, it’s biopsychosocial. So bodily, psychological, and like social. I imply, these that may, like we’re social animals too.
Martha McKinnon (15:10)
And so you need to actually think about all of these points while you’re attempting to place collectively a plan that’s actually going to be most helpful for you. So when you concentrate on this, know, by way of of attempting to eat higher, attempting to possibly, you already know, slim down, keep your weight. What I take away from that is that among the issues that we’re doing that we expect are going to be useful to us could be we could be working in opposition to ourselves in ways in which we didn’t actually perceive. Proper?
Peter Morrison (15:40)
That means like low fats, low calorie label, just like the label that influences what we’re buying as a result of we expect it’s the perfect, you already know.
Martha McKinnon (15:45)
Proper. Proper. Yeah. So, so, you already know, so for instance, it’s like, and once more, this isn’t like this was by no means supposed, proper? We have been meaning to attempt to like, as a result of it could make who would ever assume that, our, that our physique wouldn’t react simply to what we have been consuming, that one way or the other what we considered what we have been consuming would really change our biology. I who, no person, proper. I imply, proper.
Peter Morrison (16:08)
Precisely. That’s what I’m fighting.
Martha McKinnon (16:21)
And so, however in case you actually can grasp this, it has highly effective implications and I give it some thought by way of my very own journey. As a result of I’ve been by way of all these, I’ve been doing this because the seventh grade, attempting to determine this out, attempting to know this connection between meals and well being and weight for many years now. And I take into consideration my very own journey and I take into consideration the entire low fats motion.
Peter Morrison (16:48)
Mm-hmm.
Martha McKinnon (16:49)
Was that the… I assume that was the 80s and the 90s, proper? The massive low fats motion. I imply, I bear in mind Snackwells. I bear in mind low fats Entenmann’s Danish, you already know, and I take into consideration the truth that I ate so lots of these merchandise. And I bear in mind just like the Snackwells, for instance, it was a Nabisco product, you already know, and there was this chocolate cookie that you possibly can eat. I might eat it without end and it could by no means fulfill me.
Peter Morrison (17:13.794)
Mm-hmm. Mm-hmm.
Martha McKinnon (17:19)
And it’s like, is a part of this what we’re speaking about right here. The truth that I believed it was low fats and I believed it was higher for me, consequently the ghrelin ranges you already know by no means went down. Was it was it actually my thoughts or was it simply the truth that bodily it wasn’t satisfying. I don’t know however it’s fascinating to consider. What if these experiments had been you already know an identical experiment had been accomplished again then evaluating these cookies with like Oreos.
Peter Morrison (17:34.37)
Hmm. Proper, proper.
Martha McKinnon (17:48)
It was the alternative for the Oreo conceivably. However what I got here, however it took me a very long time to appreciate that one Oreo or a few Oreos would fulfill me in a method that an entire field of these cookies wouldn’t. , so it makes me assume, was this precisely what, you already know, what I used to be experiencing, what was demonstrated by way of this milkshake experiment? And there’s so many different examples of that for me personally.
Peter Morrison (18:04)
Mm-hmm.
Martha McKinnon (18:17)
In order that I’ve develop into an individual and there’s no proper or fallacious and all of us have to do that journey the best way that works for us. However by way of all of my years of experimentation, I’ve come to know that for me personally, I’m significantly better off consuming a bit of little bit of the what I’d name the actual factor. I don’t actually do sugar free. It simply doesn’t work for me.
Peter Morrison (18:45)
It’s the substitute sweetener.
Martha McKinnon (18:46)
Properly, the substitute stuff for me bodily causes like this, like a headache, particularly, particularly, a few of them. Others, I simply don’t just like the style actually. And I’ve spent, I believe my eyes began to get opened up once I had some alternative to journey to, you already know, Italy and France and take a number of meals excursions. And I actually got here to understand the love of like the upper, like the standard of their meals.
Peter Morrison (18:51)
Mm-hmm.
Martha McKinnon (19:15)
I’m changing into form of a meals snob to be fairly trustworthy and I prefer to be extra selective about what I used to be consuming extra like a French lady. I used to be a giant fan of French women don’t get fats. And so I’d form of faux I’m a French girl and attempt to eat extra like that, you already know, actually savoring the top quality chocolate versus, you already know, devouring, a number of sweet bars.
And stuff like that. So I’ve performed with that and it appears to have labored higher for me. And I all the time thought although that the distinction was simply within the kind of the standard of the meals. I by no means actually gave thought to the truth that it might really be what was uncovered right here for us on this examine. Fairly wild.
Martha McKinnon (20:10)
And so I actually take into consideration as a result of what they stated right here on this video is that for a few of these merchandise like low sugar, low this, low that, they could work higher for us if we believed it was actually decadent. And so how can we use this? How can we use this understanding that our thoughts and our beliefs are actually a part of the equation to assist us on our journey?
I believe there’s a number of issues we are able to take into consideration like they talked about. You actually need to be fascinated about no matter you’re doing as being such as you need to faucet into the satisfaction and the indulgence and the enjoyment. Should you’re simply consuming one thing that doesn’t fulfill you bodily simply since you assume it’s more healthy, you possibly can be working in opposition to your self, you already know, as this video confirmed us.
Peter Morrison (20:46)
Mm-hmm. Mm-hmm.
Peter Morrison (21:06)
For me, I believe no matter if I’m consuming one thing I believe is wholesome or not or full fats, assume for me personally, slowing down is a giant factor, I’m usually the final individual accomplished consuming. If we’re out at a restaurant, I all the time really feel dangerous as a result of the plates are being cleared and I’m, you I nonetheless have half or a 3rd left of my meal.
Martha McKinnon (21:16)
Mm-hmm.
Peter Morrison (21:35)
It’s not, it’s purposeful, however it’s not, I’m not, I’m not doing it for any explicit purpose.
Martha McKinnon (21:41)
It’s high quality. I imply, I believe and once more, I’m going to return to Senseless Consuming without end as a result of it has been for me such an important useful resource. However I believe in that e-book, it talks about one of many methods that you should use while you’re with folks is to attempt to be the final one to begin and to attempt to time your self and tempo your self with the slower eater to assist prepare your self to decelerate.
Peter Morrison (22:01)
Mm.
Martha McKinnon (22:11)
So you’ll be able to really be serving a extremely good objective for people you’re eating with, in the event that they needed to observe your cues and to attempt to really eat, you already know, extra at your tempo, as a result of such as you’re saying, I imply, there’s numerous research which have proven that it takes us, you already know, I believe it’s they are saying 20 minutes at the very least for the message to get out of your abdomen again to your mind to say you’ve had sufficient.
Peter Morrison (22:30)
That’s it.
Martha McKinnon (22:40)
And that’s been one other technique that has helped me very a lot in that I’ll eat and I’ll end and I’ll assume, nicely, I’m undecided. I’m undecided I’m happy but. I believe I would need a bit of extra. And I’ve performed this recreation to say, nicely, we’re simply going to attend. We’re going to sit down right here we’re simply going to, we’re going to only sit and wait and loosen up and have dialog. And invariably, you already know, in 10 or quarter-hour or much less no, I don’t, I don’t need extra.I imply, so, in order that’s a, so slowing down.
And paying consideration is, I believe, paramount to what we’re speaking about, as a result of once more, it’s all about these alerts and the hormones and what has to occur. And generally, like, in case you don’t pay attention, then you find yourself overful. Proper. Should you you return for the seconds, you assume you wanted it after which then you definately’re in distress as a result of now you’ve overshot the runway and and also you’re uncomfortable.
Peter Morrison (23:21)
Completely. Mm hmm. The toughest is when one thing’s actually good or tastes actually good. And we now have this dialog lots at dinner. It’s like, I actually need some extra. However, it truly is a dialog since you might simply return for seconds, however then.
Martha Mckinnon (23:35)
Proper?
Martha McKinnon (23:55)
Proper.
Peter Morrison (23:55)
As quickly as you already know you’ve kind of overfilled, it’s not precisely comfy.
Martha McKinnon (24:00)
It’s nearly immediate remorse as a result of it’s not comfy. And it’s fascinating that you just speak about that as a result of there’s a time period within the Okinawans. The Okinawans are identified for I believe being among the or they’ve been previously. They’re a kind of blue zones and so they’re identified for his or her lengthy lives and so they have a time period. Have you ever heard it? It’s like Hara Hachi Bu or one thing. And so it’s a time period that principally says 80% full.
So that they’re attempting to remind themselves all the time to solely be filling as much as just like the 80% degree and to by no means be topping off. So it’s a part of the tradition and it’s this time period, Hara Hachi Bu, that they’ll be attempting to remind themselves for this very purpose, assume that you just’re as a result of ideally your abdomen isn’t so full that it may possibly really do its work of digestion. , in case you overfill it, then it’s over challenged.
Peter Morrison (24:41)
I like that. Mm-hmm. Mm-hmm.
Martha McKinnon (24:55)
And I believe, such as you stated, a part of it’s a dialog that you’ve with your self to say, nicely, I don’t need to really feel dangerous. So I do know it tasted fantastic, however I, I usually will say out loud, prefer it’s, and I don’t know that that is true, however I’ll say it’s not my final meal. It could be, however I, however I don’t understand it. And I’ll remind myself that it’s not, and that I can have it. I’ll have it once more, as once more, a strategy to calm the, that a part of you that wishes extra.
Peter Morrison (25:14)
Proper. Proper and if there are leftovers and it was actually good, then you already know you’ve received one other actually good meal coming.
Martha McKinnon (25:28)
Proper, proper. Yeah, precisely. So it’s that that capability to only form of decelerate and belief that there shall be tomorrow and you’ll eat once more. And I believe numerous it’s simply you’re altering your self speak. I imply, I’ve usually stated that I really feel like all of that is about, you already know, 95% mindset and psychological and like 5% bodily, as a result of there actually is lots to be thought-about with the thoughts a part of all of this.
Peter Morrison (25:54)
Properly, that video actually enforced that time. Thanks for sharing that.
Martha McKinnon (25:57)
And that basically places it, it punctuates it, doesn’t it? Yeah.
Martha McKinnon (26:05)
Yeah, so I’d love once more to get readers ideas and concepts about how they’d use and might use this information and this data as they transfer ahead and fascinated about how they’re going to method their meals, you already know, in meal planning and the way they’re going to method, you already know, what they’re considering and simply realizing that what you’re believing is extraordinarily highly effective, extraordinarily highly effective.
Peter Morrison (26:34)
Superb.
Martha McKinnon (26:35)
Alright, nicely thanks a lot for tuning in. We’d like to have your feedback. We might like to have you ever to subscribe to our channel and we’ll be again once more quickly. Take care. Bye bye.
Peter Morrison (26:45)
Have an important day.
