The biggest change for me since lockdown started is working eight inches from my refrigerator. At least when I was in my office, I had to get up and leave it to get food. Let’s talk to Nutritionist Andrew Wade, owner of Case Specific Nutrition, and get his tips on how to keep healthy during lockdown – how to eat without gaining weight, and how not to run to the fridge every six seconds.
“We like to know what we’re doing, where we’re going. We avoid fear. We avoid unpredictability. So when we have uncertain times like this, we don’t know what the next month, two months, three months holds. That really does trigger that sort of intrinsic limbic brain, right? That subconscious brain that tells you, ‘you need to prepare’. And in needing to prepare one of the things it says is: “eat food!”. You need to prepare for whatever journey is to come; so a lot of us are feeling that in the form of snacking; like your body’s constantly looking for food and it’s looking for comfort. A lot of people say those comfort foods tend to be more calorically dense foods. So your body’s not really seeking comfort.. as much as it’s seeking calories in preparation for the journey ahead.”– Andrew Wade
20 Minutes in Lockdown- How to come out of lockdown without an extra 30 pounds
May 15. Peter: Hey guys, Peter, Shankman welcome to another percent of 20 minutes in lockdown. We are waiting on Andrew Wade from case specific nutrition who is going to come hopefully and give us tons of advice on how to not gain 600 pounds while sitting in lockdown and waiting for it to end. I can tell you that. I have been eating a lot more than normal, uh, in the past 24 hours, because it was about 24 hours ago that I found out that my iron man that I’ve been training for for least last two and a half, three months has been postponed from October to February.
And that was depressing and Nope, it looks like Andrew’s here. So that’s ad stream. Welcome Andrew. Hi buddy.
Andrew Wade: I’m doing well. How are you doing?
Peter: Doing great. Well, you know, doing the best I can. I’m I’m a. I’m sure you heard about Kona.
Andrew Wade: So that’s a, yeah, I was very sad. Yeah. That’s not, you know, Hey, it’s just
Peter: more time that you work sometime that you get to deal with my bullshit.
Andrew Wade: It’s more time than you and I get, that’s not a bad thing. I’ve got a couple of ultra guys that I’m doing that with where it’s like, Hey, you know what? Let’s, let’s set it up so that we can, we can split preparation and performance.
Peter: So I’m taking it and I’m not listening. I need your advice, a meeting, everything and everything in sight.
And I’ll try to get on
Andrew Wade: Monday. Sounds good. Okay. You’re going to vacation,
Peter: but good to have you here. I’m loving, loving the loving, the quarantine beard. That’s a nice touch.
Andrew Wade: I was curious about Helen on this video on zoom. It’s okay with my clients, but
Peter: yeah, I did. I did the, I did the quarantine hair. Is starting to fade already.
And so it turned into seafoam green, but, um, anyway, good to have you here. Uh, tell us a little about yourself. You are a nutritionist, um, you coach a lot of athletes and things like that. And what we want to talk about today is how to come out of this lockdown and not have gained 40 pounds. So I think that you’re a perfect person for that.
Uh, for those who are just funny, how to answer the people who are watching us on repeat and on the stream after this, um, Andrews didn’t help me for about two months now, as I train for Ironman, Kona, which is now Ironman, Kona in February. And, um, He’s been doing a great job. He’s been giving me very basic logical things to do that.
Don’t leave me deprive and, and kind of help. And the weight’s coming off. But tell us a little about yourself, Andrew.
Andrew Wade: Yeah, no, thank you. I’m a sports dietician by training. So I’m a CSSD certified specialist in sports dietetics. I run a private practice in Pittsburgh, PA. We have a group of now 20, um, Oh, that different dieticians across the board.
But as an individual, I work with athletes quite a bit. I work with. Lifestyle and sort of weight management and chronic disease prevention. Um, so, you know, with people trying to get moving and get their bodies back into that state of human performance, that’s kinda my, my role. Very
Peter: cool. Tell us about, um, what you’ve been seeing in terms of, uh, people and their, their weight and their, uh, output in terms of this pandemic and what we’re going through here.
Andrew Wade: Yeah. So I, I, I, it’s funny, I’ve had a couple of conversations about this. Obviously with clients I’ve been dealing with a bunch, but we forget that our bodies are very instinctive. Our hunger cues are very instinctive. And one of the things that really triggers our body’s uncertainty, right? We are planned creatures.
We like to know what we’re doing, where we’re going. We avoid fear. We avoid unpredictability. So when we have uncertain times like this, we don’t know what the next month, two months, three months holds. That really does trigger that sort of intrinsic limbic brain, right? That subconscious brain that tells you, you need to prepare. And in needing to prepare, one of the things it says is eat food. You need to prepare for whatever journey is to come; so a lot of us are feeling that in the form of snacking; like your body’s constantly looking for food, it’s looking for comfort. A lot of people say those comfort foods tend to be more calorically, dense foods. So your body’s not really seeking comfort as much as it’s seeking calories in preparation for the journey ahead.
Peter: That was my question. Is, is it doing that? Our brains telling us that? So we have, you know, because according to what our brains think we’re going to walk across the Tundra and
Andrew Wade: have to get there.
Yeah. We are a, you know, we are a nomadic species and now we, instead of roaming the Plains, we, uh, we get on planes. Right. But in that nomadic sense, our body, whatever we needed to move, or we needed to migrate, or we had uncertainty about our current surroundings. We would need to prepare physically. We need to have enough energy to get by.
So we would eat more, build up fat stores, build up carbs stores and allow ourselves to have that excess energy so that if we had food insecurity during the journey, we’d be in a good place. And obviously we live in a modern society where food insecurity is. Not nearly as prevalent for most of us. Um, and so we ended up just eating and eating and eating, and then we don’t ever do the, the long walk or then the nomadic migration.
We just stay at our house and we migrate from our couch to our, to our bedroom potentially, and maybe to a dining room slash office slash.
Peter: This is my kitchen. This is my friend. Literally I can touch my fit from where I am right now. And it’s
Andrew Wade: horrible. Yeah. I loved you. And you had that sign a couple of months back where you opened the fridge that said you’re bored.
You close the door. It is, it’s so true. But then in addition to. Sort of that in, you know, that, that, uh, that limbic tendency, right? That, that brain, that part of the brain that’s telling us to prepare is also the loss of a lot of our outlets. We also have to remember that we do enjoy food. Food is social, it’s cultural.
It’s a lot of things. Um, you know, I mean, obviously where you live, it’s, you know, pizza and all of those great things. There’s more restaurants than you could ever eat your lifetime. Um, and something to remember is most of that has been taken from us, right? Our social outlets, the way we spend time with people and what we do in our free time.
The things that give you that exhale at the end of a long day, a lot of it has been temporarily suspended until further notice. And so food is one of the things that we really have left that is that enjoyment that is that outlet that we can actually rely on. And so it’s become, it’s gone from being, you know, one of 10, um, you know, that you might rotate in terms of, you know, emotional outlets to be kind of one of one or one of two, depending on what you have.
I’ve been telling people that. If you don’t have a hobby, you need a hobby because people with hobbies are the ones that aren’t snacking. Right? If I have people that like knit or crochet or, um, you know, play guitar or like to juggle or whatever it is, they’re doing some video gamers tend to be snacking less.
Uh, you know, if you have something that you do in your downtime, but. For those of us that go a million miles an hour and kind of do the work work, work thing. And I always say, business is my it’s my career. And it’s my hobby. When that slows down, you have this empty time. You don’t have downtime. You have this empty time that doesn’t have a purpose and you seek to fill it with enjoyment and what’s the fastest way to enjoy.
Peter: I mean, I was talking to my therapist about this and that’s, that’s actually one of the things, you know, considering that I go to a thousand miles an hour every single day, and I’m on stage in Tokyo, the next day wants to patients out Paulo. And this guy wants to take the fact that I’m not sitting here with like, you know, needles coming out of my arm.
It’s a fucking miracle.
Peter: And you know, you go from a thousand dollars an hour to zero and it’s like, Holy shit. If this is where we are right now, You know, what’s next and, and you made a good point about hobbies. I know what I’m doing. I’m trying to implement more hobbies than just working out. I’ve gotten into just dance 20 20th.
It’s a fun video game. Right. And my daughter, and I love it. So we compete and, you know, a half an hour of that is a good three or 400 calorie burn. But it’s just, it’s a lot harder than it used to be. And it’s a lot harder for me. You know, I also, a lot of us are creatures of habit increases of routine, right?
Our routine routines done at 5:00 AM. We work out right? And then we do this and this and this and this. And we plan the times to eat. And the times we’re not planning to eat, we don’t eat. Right. And I mean, I worked out with a trainer at 8:00 AM this morning. That’s the middle of the after lunch for me already
Andrew Wade: after a second breakfast at that point.
Peter: So it’s just the crazy Chrisner Christina crystal has missed a question. Andrew,
Andrew Wade: the laughter
Peter: and the resulting decrease in anxiety, help us eat less.
Andrew Wade: And the answer is yes. And that’s kind of what I was hinting at with the hobbies is, so we have the part of our brain, that’s saying, Hey, we need to eat something because we need to prepare for the part of our brain.
That’s saying, eat something as an outlet, as something fun. That is what we call dopamine fatigue. Dopamine is the part of our brain. That’s our pleasure center, right? And since, you know, since cocaine’s frowned upon and smoking is out big dopamine spikes that we know about, um, sugars, Yeah. I mean, right. A lot of our, a lot of our adrenaline and our mean seeking.
So the thing that we need, right. Dope means what gives us that pleasure. It gives us happiness. Um, and when we. Laugh, which is what’s her question. Laughter. Spikes don’t mean immediately. Um, and so, like I said, an absence of having, you know, some sort of drug addiction or being a smoker, um, sugar is one of the most readily available things, but it’s, it has negative consequences, which obviously affects how we feel in a lot of ways on the back end.
It has that dopamine crash on the back end. And so laughter is one of the best things you can do. I tell my clients all the time. If you need a three to five minute break in the middle of the day, you need to find something that makes you laugh. And so whether it’s texting or calling a friend that you like to laugh with, whether it’s hopping on YouTube and going on to one of the, you know, there’s like the, I think it’s only drive art comedy.
They do like three minutes sketches of comedians around the world. It’s like instant guaranteed. Laughter laughter is one of the best ones. The only other one is. Personal accomplishment, which that’s what I wanted. Obviously, a lot of people feel they’ve been stripped of in a lot of ways, but that’s why the hobbies work is what does the video game do?
It makes you feel accomplished, you know, what does completing a giant puzzle do? Feeling of accomplishment? Anything that’s likes are dope, mean laughter and personal accomplishment can work. If you’re looking beyond the laughter at that personal accomplishment. You can find little things that, that do that.
I always say start with a bucket list item. So for example, say you’ve always wanted to go to Germany and realizing that travel right now is a big question, Mark. That might not happen for awhile, but you’ve wanted to brush up on your German. Well, there’s, I mean, there’s the mobile app, for example, duo lingo.
Which is out of my hometown out of Carnegie Mellon, but it’s a game of five language app and it literally, it’s bright colors. It’s like candy crush. But with, with, with language, you can brush up on your German. If you spend five or 10 minutes doing that a day, you’re going to feel some accomplishment.
Like you’ve done something for yourself and you’ve also done something that’s contributing to this trip that you’re going to take one day that gives you that connection, right? It’s a short term accomplishment. Longterm ambition. And all of a sudden you start to feel yourself getting excited. That’s an opening knock at work.
Peter: What’s the name of that site? Again, we’ll link to
Andrew Wade: do a lingo mobile app and what’s cool is if you get proficient, you can put it on your LinkedIn and then it’s actually, it’s a resume ad. So it’s once again, a little bit of personal accomplishment.
Peter: What do you, um, okay. So talk about what people should have in their fridge when they’re stuck at home 23 hours a day.
Right. You know, it’s, I, the problem for me is of course I still have to, the stuff that my daughter likes and then try not to eat it, but what should people have? What should people have in their fridge when they’re stuck at home? And they’re going to the fridge a lot more,
Andrew Wade: if there was ever a time. To focus on making real meals that are delicious too, right?
This isn’t the time that we fall into this category of healthy, where everyone says, Oh, I just eat a protein and a vegetable. Right. And then I’m starving an hour later. So then I eat all the cheese puffs. I would actually rather see a real meal. So I, I like to give the example because everyone gets surprised.
It’s like, if you made a homemade Mac and cheese that you saw, . Spinach and broccoli and chicken, and then started into right. That’s going to be an example of a meal that feels comforting and digest slowly really energizes you, but it’s going to lead to less snacking. And so I’ll say two things about what you want to keep in the pantry.
One, you want to keep things in your pantries that are assigned to some general meal, right? Ideally you have a general idea of how many times you eat per day, not, Oh, you know, I just eat right. And so what happens is a lot of times we go to the grocery store, we buy our fruits, we buy our vegetables. We were like, Oh, I’m going to make that recipe this week.
So we buy that meat and that side, whatever. And then there’s the part of the grocery store where we just like. Put things in for just in case. Like, I have no idea when I’m going to eat these things, but they’re going to be available. And then we act confused when we eat them randomly. And so what my wife and I do, we are dieticians.
Do we not eat chips? No, we do. We enjoy chips, but chips are lunch items. So what I’ve been doing lately is I’ve been including chips as a side dish as a part of my lunch. And because I know they’re a part of my lunch and I know there are per lunch. If I’m going to go at nine o’clock and be tempted to eat them, I have to remember, Oh, wait, They already have a meal, right?
There are they’re meant for something. There are no different than the ingredients you bought for that dinner recipe night. So it really helps to have a plan, to have a general idea of what your meals are going to look like would be before you go to the grocery store and then. Take the foods that you might want to snack on, you might want to treat yourself to, that might give you that little, little emotional boost.
And instead of buying them just to dump them into Europe, there’s a question Mark, by them as a part of a meal, that’d be my biggest advice.
Peter: It’s, you’re changing the concept of what the food is. It’s no longer just random foods in your apartment. It’s food that’s designed for something. And if you take it out of place, then it won’t work.
Andrew Wade: So instead of this, I mean, how tired is the game? Eat this, not that right? Like, shouldn’t have this, shouldn’t have this I’m I’m I don’t want to be that boring dietician that tells you the list of foods that are not as good for you. That’s that’s old news. We know. That they aren’t great, but why aren’t they?
Well, typically they’re not very filling. And typically we eat them by themselves. You and I have talked about lonely foods in the past, right. Foods that you eat them alone, you eat too much of them. So you need to give them friends. It’s the same concept here. Take those types of foods, those foods we criminalize, and then pair them with and make them a part of something so that you can actually get a whole, you get a fullness cue, you actually get satisfied and then you move on.
Peter: Let’s talk about that for a second. Cause I remember you mentioned something to me about how, uh, the foods that, you know, eating, eating a whole bunch of chips by themselves would be terrible, but pair it with broccoli or something in your meal and you made it, it was like how the it, what the hell did you say?
I wrote it down. It stops the spike
Andrew Wade: of the
Peter: sugary, pair it with something else and it stops the spike. And now you, now you explain it. From mr. Science.
Andrew Wade: Yeah. So it basically, it’s almost like you’re creating a time release effect, right? So sugar when you eat it by itself. So say you and I just sit down and we just go handful per handful on a box.
So I think a Swedish fish, right. That sugar is in your bloodstream in five minutes. And that leads to a massive dopamine spike. And just like, if you did a, again, a line of cocaine, right. Dope mean goes to 10 and then nine feels like crap. Eight feels like crap. Seven feels like crap. So you do it again and again, and again.
Well, if we took a full meal, say we had a chicken broccoli stir fry with soy sauce and peppers, right. So we did some sort of bowl item like that. And then you ate that meal. And then for dessert, you had a handful of Swedish fish. Well, All of that food is going to be stuck in the stomach. The stomach closes because it has to digest protein.
It has to start to break down things with acid. So then those Swedish fish don’t get to your bloodstream. In five minutes, you don’t get this massive blood sugar spike. Those Swedish fish get thrown into a giant melting pot of fiber fat protein, and you get a slow release of it over three hours. So instead of a blood sugar that looks like this, it kind of.
It’s a time release. Right. And that means less, which means less of a dopamine crash, which means you’re not right back to the pantry in five minutes.
Peter: Yeah. Vicky Smith has interesting question. I’m gonna post. She asks about, uh, she’s consisted of the kids cooking dinner once a week. She’s eating way too.
Well, how can we just lower calories? It costs she’s enjoying Peruvian, but they have no concept how to do a meal on a budget.
Andrew Wade: Ooh, that’s a really good one. First off. I want to, I want to congratulate on the brilliance, having the kids cook a dinner once a week. Um, that’s a really fun one. It’s a good way to get the kids involved and engaged.
Um, doing food on a budget is usually it’s a very boring, upfront response. Um, but it usually starts with trying to identify what your costs are. And so what I would say is if you have the ability to look back on what last week’s. Grocery budget look like. And what if you ordered meals out what that tallied you’ll quickly be able to see on a receipt, the things that cost the time, but generally speaking, it’s the type of meet your mind.
Um, and what’s, what’s counter-intuitive actually, is that Wiener meats. Oftentimes are actually middle cost, as opposed to a lot of people think that their higher costs, your most expensive meats are always your things like your Philemon, Yon and your salmon, which those would be examples of foods that actually aren’t necessarily low in fat.
Those are foods that are high quality fats and high quality protein, but things like chicken breast and pork Tenderloin, um, and even, you know, things like tofu, those are all more price, neutral options. If you’re really looking to reduce the budget, you can go canned tuna, canned chicken. It there, if there’s really, you know, some, you have nickel and diming eating to go on.
Um, Meat tends to be a really, really expensive piece, which is part of the reason why that whole plant based meal becomes a useful option. If you do a plant based meal once a week, if you buy, you know, for example, bonds, a pasta to chick, pea, pasta, and a cup of it has 25 grams of protein and 38 grams of carbs, 17 grams of fiber, all the, say it has the protein and the carb instead of a couple of normal pasta, which is just the card for the most part.
You don’t need to buy the chicken. So you’ve paid for the protein and the carbon one. So having a plant based meal like that, using a shifting pasta or lentils can reduce costs because protein tends to be expensive shopping those middle of the road, proteins like chicken and pork Tenderloin, which are both lean options.
Um, and then from there. It really comes back to produce as sort of one of the next more expensive items, but produce is based on season, right? So it’s always shopping seasonality. If you live in Pittsburgh, like I do, or New York, like you do, blueberries are in season, so you’re going to play a premium for them.
And so finding the more local things, the payers, the apples, the clementines, actually this time of year, easier to ship the blueberries are you can find the fruits that are a little more portable. Um, And then from there, the last thing I’d say is that first tip I gave where instead of that grocery store push, where you’re just dumping food in, I bet as a family with kids, you have a grocery budget that is allocated as discretionary, that you don’t even realize it’s all the random stuff that you buy, or the kids.
Well, we both know that you’re eating it too. Um, as it’s kind of a general, if you look at the random items, the things that you just kind of stuff in the pantries, the snack foods, all that. And instead of having them just there for random, you say, Oh, well, Tommy needs goldfish before he does his virtual guitar lesson, then by the goldfish.
But if you’re buying three bags of tortilla chips, just because. That’s $10. That doesn’t seem significant, but it’s also literally getting thrown away on a whim. So just a couple of ways to sort of tighten that budget and be more in tune with what you’re buying
Peter: Vicky replies. Thank you for that. And she mentioned that her husband’s a butcher, well, Vicky, what the hell hook us up where you been, you don’t, you don’t post something like that without a package being put in the mail, as you say it.
Come on. Okay.
Andrew Wade: What’s your box?
Peter: Um, Courtney has a question. She says my meals are pretty balanced with a boredom second in between. Conference calls it’s killing me any. It is distractions away to keep the snacking dragon at Bay.
Andrew Wade: I love that. Oh, that’s so great. So I wish I wasn’t in this office. My kitchen is getting remodeled right now.
So I’m in the office. That’s five minutes from my house, but my home office would be such a good show and tell because I, um, I closed the door. There was no snacks in there, but on the floor, there’s the dog’s leashes and my tennis shoes, which sets it up so I can get the dogs and walk right out. Um, I have a massager.
Which I use and a foam roller that I use to massage my low back or foam roll between sessions. I have a putting green because I’m starting to golf and that’s a hobby of mine, but I can, I’ll put some golf balls. Um, it’s all to say. It’s it’s little distractions like that. A way to think about it is if you’re seeking a snack after a meeting, when you’re replacing is if you were in person after a meeting, you’d be making idle, chit chat with a coworker that you were friendly with.
And so all of a sudden you’re looking for that like slight mental break. So you need to give yourself a mental break who does not the only mental break. There’s lots of things we can do. Simple little distractions. All I can say is that a back massage is something that I don’t think anybody would argue against.
Peter: Good point. Last question. We’ll take from Thomas. He goes how to handle guilt. The more guilty I feel, the more junk I eat and more or less of the junk Summerfield has control that. I’m. You gotta break that cycle. So what are your thoughts on that?
Andrew Wade: No, that’s, I spend a lot of time working with people in that, that, that guilt cycle is definitely a tricky one.
And like, like he observed, right. It is, it’s a self fulfilling prophecy in a lot of ways. Um, the key is to remember, I guess, is the first ask the question, what are we feeling guilty for? Right. Those foods, those junk foods, they get criminalized. Not because they are. One portion of that is bad for us. Right.
But you’re criminalized because they’re not filling and we have a tendency to overeat them and they don’t fill us. And so the first thing I would say is what I said before, sweeping up your snacks or your junk food and working to try and include them in something or with something so that you can prove to yourself, Oh, I can eat these in moderation.
That initial step that’s going to set you up. To be able to have a little bit more confidence in those, and also slowly but surely removed the unhealthy label off of them and realize that they’re not unhealthy foods, they’re just lonely foods. And when I eat them alone, I overeat and overeat overeat. So we’ve got to break the cycle by thinking differently about the food itself, because if you realize that it’s not actually bad, it’s just not eating properly.
That becomes half more than half the battle at that point.
Peter: That’s my favorite, which is everywhere. The comedian just, we use it. I don’t eat, I don’t stop eating when I’m full. I stopped being when I hate myself. I totally understand that. Very cool. How can people find you? How can they get more from your manager?
Andrew Wade: Most easy to find on social media, my company, case specific nutrition we are at case-specific specific nutrition. My team were all posted videos every week and all sorts of good stuff. And then my personal Instagram is probably the one I keep most attention to. It’s Pittsburgh dietician. So Pittsburgh dietician instead of dietician, GUI, um, and then case specific nutrition.com, feel free to shoot me an email.
I’ll be more than happy to answer questions.
Peter: Very cool. Andrew Wayne, thank you so much for taking the time. I really appreciate it. I appreciate everything you’re doing for me as well. You’re making a big difference, so you don’t even know it. Thank you guys. We’ll be back. The website is 20 minutes and locked down to zero minutes and locked down.
We have a list of all the, all the lives we’ve done with everyone from mental health to internet, to advertising, to marketing. Everything on the border. We’re doing a ton more, usually two to three a week. We’ve got some amazing people coming up, so make sure you check it out. 22, zero minutes to lock down.com and we’ll see you soon.
Have a great weekend and stay safe. Thank you again, Andrew.