0

Which alcohol do I drink if I don’t want to get fat? – featuring Autumn Bates


– This is Autumn Bates. She’s a clinical nutritionist with a master’s in nutrition
and human performance. – Got it.
– Okay. (laughs) The woman’s legit. And before us, because
it’s is a drinking show so we have to tie alcohol in. This is a classic sangria. So I use apples. I use orange slices,
grapes, some lime slices, added in some brandy, then brought in some red wine. Followed the red wine up
with some lemon-lime soda, and here we are, okay? Here, cheers.
– Cheers. – Okay, okay, let me
just take a little sip. Okay.
– My favorite. – ‘Cause you like red wine, right? – I love it, yeah. – So we could even start there. What should we drink if
we don’t want to get fat, but you still want to drink? – Right. So really the more simple
you can get, the better. So when, with the let’s
say red wine, for example, it’s going to be fairly low in sugar, when compared to like,
let’s say a cocktail. – Uh-huh. – So you just want to
keep it lower in sugar, as much as possible. So if you’re having hard alcohol, then you could keep it where you just have it
with soda water and lime, and that’d be the most
simple way to go about it. I’m sure you could probably come up with a more creative way. – That’s the thing,
avoiding sugar is tough because everything is– – Yeah. – All the syrups have sugar in it. – Right. – All the mixers have sugar in it. – Right. – And if you go kinda sugar-free, I mean, you end up with
a sort of bland drink. – Right. – So, is there any particular
kind of red wine though? – So there’s a lot of
research on Dry Farm. So, Dry Farm is just a method of farming. It’s more of the old
world type of farming, where they just don’t use irrigation. So, in general it’s going
to be lower in sugar. So inherently the actual red
wine will be lower in sugar if it is dry farmed. So a lot of Italian wines, but you can even find Dry
Farm certified red wines. But going back to your point on what you’re saying on sugar
helps make it taste better. Just like with sangria, I mean, you can add in
natural types of sugars that are going to be lower in sugar. – Like a stevia? – Or even just like how you
did with a bunch of fruit. I mean, there’s stevia,
there’s erythritol, all of these different
types of sugar alcohols, which technically don’t
really raise your blood sugar. But, I mean, there’s a
lot of gut irritation that can come with it, so it’s kinda– – So stevia is not
necessarily a good thing. – It’s not that, it really
depends on the person. So, some people love it,
and they do well with it. My biggest thing with it, is if you are trying to reduce sugar, it’s just going to further
increase sugar cravings because you’re still getting
that stimulus of sugar. – I saw an article that said that, okay, first, you shouldn’t really drink, but if you are gonna drink, go drinking, definitely have a meal before you go out. Do you agree with that? ‘Cause they said that would then– – Slow the release. – Slow the release of
alcohol into the bloodstream. – Yeah.
– Do you agree with that? – That’s another one where
it’s sort of a mixed bag. It really depends on
who you’re talking to. I think it is a good idea, just because then you’re less
likely to drink excessively because you are drinking after your meal, so you’re full. If you’re drinking before your meal, you’re more likely also to keep drinking and have a lot more, and it’s going to hit your system faster. But then there’s the argument that if you drink after your meal, it’s going to, like what you’re saying, slow down the release and make
it more difficult to process. So, I would recommend just
having it with or after your meal just so you don’t excessively drink, but you still get to enjoy your drink. – You always see this thing
where they say alcohol, like a glass of wine a
day is great for you. – [Autumn] Yeah. – Now, I know the liquor
industry, and that sounds to me like straight liquor
industry propaganda, okay? – Yeah. – ‘Cause these dudes want you to drink. So do you agree a glass of
wine every day is good for you? – So this actually ties in really great with the Mediterranean diet because they actually do
promote wine drinking there. I mean, when I studied the
Mediterranean diet in Italy, and that was one of the pillars. So they would talk about how red wine, particularly red wine– – What is the Mediterranean diet? – Simplest way to say it is how they eat in the Mediterranean, but it’s really going to be higher fat, have more of a plant-based emphasis, with some moderate amount of meats and animal-based proteins too. But they do also include red wine. So that’s one key component
of the Mediterranean diet. – Every day? – Over there, yeah. (laughs) – Okay but forget the Mediterranean diet. We’re in America, so should I be having a glass of wine a day, or that’s bad? – I’d recommend, it depends on your goals. – This is the Autumn Bates
diet we looking at here now. – Yes. (laughs) It depends on your goals. So if you’re looking for weight loss, if you have a glass of wine every day, that’s definitely not going to help it. But if you are at a weight
that you’re comfortable with, then a glass of wine, especially if it’s going
to be a lower-sugar one, like a Dry Farm and it’s
a true glass of wine, where it’s about five ounces. Not maybe the ones, have you seen those like,
the wines that are like, a whole liter of wine? – See here’s why I said it’s liquor industry propaganda, right? It’s because nobody has a glass of wine. The minute you open the bottle, the first thing they’re gonna tell you, “Well, you know that’s
gonna go bad, Skyy.” (laughs) You can’t just have a glass
and leave it in the fridge. – That’s true. – It’s gonna turn on you, okay? – Yeah. – You gotta drink that, okay?
(laughs) Okay so there’s no such
thing as a glass of wine. That’s how I know that’s
the liquor industry, some propaganda in there, okay? – Probably, probably a bit of that too. Have you seen, but they have those things where you can pull the air out? – Oh the, yeah.
– Yeah. What do you feel about that? (laughs) – Yeah, but once you have a glass, I mean, nobody has a glass. – Yeah.
– It’s humanly impossible. – Unless you have four
people with you, and yeah. – Yeah, and you can’t do
that, it’s impossible. That’s not humanly possible. – Are you speaking from
personal experience? – Yeah, I can’t have a glass! I barely can have a bottle of vodka, you know what I mean? Because the vodka could go bad. It does spoil, by the way. Okay, so, how I found you, and the real reason for
our conversation is, there’s this trend right now
called intermittent fasting. I just messed up my fast right now with that little sip of this. Explain to the audience,
what intermittent fasting is. – Intermittent fasting, it’s
a deceivingly simple concept. So basically it’s where you’re
just not eating all day. There’s a bunch of
different ways to do it. There’s the 16/8 method,
the most common method, – Explain that ’cause that’s
the one I’m doing right now. – Oh, you’re doing it? – Yes, okay.
– Okay, I didn’t know that. So it’s where you’re fasting for 16 hours, and then you eat during
that eight hour period. So if you, I mean, everyone’s window will
change on when they eat depending on their schedule. Mine, for example is 10:30 to 6:30, ’cause I go to bed at like, 8:30, so that makes sense for me. Where, some people might
be like, 12:00 to 8:00, or some people have night shifts, so it’s going to be
different for them, but it — – Yeah, I do 12:00 to 8:00. – Yeah. – Okay, so correct me if I’m wrong okay, ’cause I don’t wanna
mansplain, with a clinic, I mean, she qualified, okay? My understanding is, they
had two groups of rats, okay? – Mm-hmm. – And they fed them the
exact same unhealthy diet. But with this group of rats
they fed them around the clock. You know, the way we typically eat. You wake up, have breakfast, and you snack all throughout
the day, until you go to bed. But with this diet,
with this group of rats, they crunched it into
an eight-hour period. And then they found out that the rats that ate only within an eight-hour period were, I guess, like 20, 30% healthier? – Mm-hmm. – Than the other group of rats. – Yeah, so one of the main explanations for this is really because
every time you eat something, especially with our American diet, where it’s generally going to
be higher in carbohydrates, you cause a spike in the hormone insulin, which is your storing hormone. And so really every
time insulin is present, it makes it so that you
can’t tap into fat-burning. So you’re inherently going
to be at a healthier weight just by not eating all throughout the day because you’re not spiking your insulin. – So, there are different
ways to do this diet. So I do 16 hours off, 8 hours on. By the way, I’ve put on
weight with this diet and lost weight with this diet. There’s no perfect diet for me. Because when I first did it, I figure I only got eight hours. Go hard or go home, right?
(laughs) So I ate enough for a few days, just so I don’t get hungry and– – Just in case. – Yeah, and that’s not
the way to do it, okay? So you try to eat what
you regularly would eat, but just condense it in that eight hours. – Yes, and that is where, if I’m thinking of the
same study as you are, where they said they ate
the same unhealthy diet and they still lost weight. I think that’s where it
took a wrong direction for intermittent fasting. Where people thought, oh, I could have crackers and donuts and whatever I want all day, and still lose weight. And I just eat during
this eight-hour period, but then they get confused because they’re still gaining weight. Probably like what you
said you experienced. – Right, right. – So intermittent fasting is a tool. It’s not a cure-all, but you still need to pay attention to what you’re actually
eating during that window. Especially because you do want to try, even with the meals that you’re eating, to keep insulin low. ‘Cause remember that’s
the storing hormone. So if you are looking for weight loss, then you don’t want to
keep your insulin high. – We have the 16/8, which is what I do. What are some of the
other versions of this that the audience could try? – There’s a lot of different versions. The main ways that people
will play around with it is the length of their fast. So, in fact, I usually don’t recommend to my clients right away to
jump into a 16-hour fast, just because if you’re not
used to fasting at all, if you’re used to eating
most hours of the day then it’s going to make it so that you have a really
difficult transition. And you’re going to
experience a lot of hanger, which I think most people can say they’ve experienced before. But I recommend starting off
with like, a 12-hour fast. ‘Cause that’s where the
benefits start to happen, is at 12 hours, and
that’s more reasonable. That could be 7:00 AM to 7:00 PM. So just really playing with
the window is one way to do it. Some people do one meal
a day, and that’s OMAD. And that’s where you take
all of your food for the day and put it into one meal. (laughs) I’m not an advocate of that one. – 15 minutes later, I’ll be hungry. I’ve been full in my life like
maybe once, for five minutes. I’m always, I’m hungry now, okay? (laughs) – Yeah, I’m not necessarily
an advocate for OMAD, just because it takes away a lot of the cultural aspect of food. Breakfast is something
that you don’t necessarily eat with everyone. It’s something that you
have before you go to work. So that’s easier to remove
or to shift to later. Where lunch and dinner, those are more cultural types of meals and things that you’re
going to eat with people. And that’s actually a really
big aspect for health, keeping that cultural component. That was something that
was heavily influenced from the Mediterranean diet. They really emphasized the fact that eating and being
with people when you eat is very important for your health, for just de-stressing, for feeling like you have
the sense of community. That’s been reiterated in Blue Zones. It’s just something
that we forget that food is part of our culture. And so we need to make sure
that we can still bring that in by having those two meals
where you can actually eat with people. – So in your opinion,
the best schedule though, for intermittent fasting is what? – So if you are already used
to intermittent fasting, so if you’ve gone
through that grace period of starting off with 12 hours, and then maybe shifting to 14, a lot of the benefits,
especially for muscle gain, for longevity, are seen at
that eight-hour eating window. So 16/8 is what it’s commonly known as, but again, it also
depends on your schedule. Even if you can get in a 14-hour fast, so you have that 10-hour eating window, then that’s great. I never am an advocate for a strict, you need to have this eight-hour window. Because if it doesn’t fit for you, then it’s just not going to work. – Mm-hmm. Okay, so I eat for eight hours, and now I have this 16 hours of fasting. 24 hours in a day, see the math there? – Yeah. – Okay, so.
(laughs) That’s right, I’m smart! (laughs) I know there’s 24 hours in a day, okay? So with the 16 hours of fasting, what, I’m not allowed to eat
anything in there, right? – It also depends on
what you’re going for. So, again, we want to
keep insulin really low. So, most people have
water, black coffee, tea, things that don’t contain any
type of calories whatsoever. But if you are still, especially
for when you’re a beginner, it can be hard to have that
fasted period, without anything. So having some amount of fat, in order to keep your insulin
low but still feel satiated, can be helpful during the
quote-unquote fasted period. But, like I said, it depends on your goal. So if weight-loss and keeping
insulin low is your goal, then including some type
of fat during that portion, like keto coffee is one. But including the grass-fed butter, or coconut oil in your
coffee or in your tea, which is something a lot of my clients do, does help to keep you satiated without stimulating your insulin. – So what exactly is the keto diet now? – So the keto diet is
a really high-fat diet. It has been around a lot
longer than people think, because it started, I
believe it was in the ’20s. It could have been earlier
than that, actually, and it was to help kids with epilepsy. So they actually found that
when they were giving kids who had epileptic seizures the keto diet, that they had reduced rates of seizures. – Really? – Yeah, so that’s where
it really originated, and then people started to see, I mean, this is a whole
history of nutrition, where, the U.S. went
low-fat for a long time, and they saw the rise in obesity. And they were like, hey maybe fat is something that we actually need. So they started to shift into
incorporating fats again. And people started to realize, hey, keto diet actually can make it so that you’re very satiated
’cause fat is very satiating. But then still be able to
lose weight at the same time. I’m not necessarily an advocate
for the keto diet either. I think it’s really great for
very particular situations. There’s some great research
on cancer with keto diet because you’re depriving
cancer cells of sugar. Epilepsy, but for weight loss purposes, it can be hard to stick to long term. – So, notice you just said
something about sugar. – Yes. – So sugar’s really the
anti-Christ , in terms of dieting. – It does spike your insulin. So that’s something that’s
your storing hormone. So you want to, when it comes
to dieting or weight loss, you do wanna keep your insulin lower. So sugar is going to be the thing that really sky rockets it. – No but, notice you just said cancer. Because I saw a video on Twitter, where there was a doctor and he was like, “Cancer loves sugar.”
– Yes, mm-hmm. – So and I’ve seen articles now saying that sugar is
actually worse than alcohol. Who knew? I feel better about myself now. But it does have sugar in it, anyway! Okay, so other than that. So, so sugar is really, really horrible. – Yeah, I mean, we eat
a lot of refined sugar. That’s the biggest issue. In fact, one of the leading
causes of obesity in the U.S. are sugar-sweetened
drinks, so like (laughs) some cocktails– – Every Tipsy Bartender drink, but go on. (laughs) – But mostly the biggest
issue are things like sodas. – Mm-hmm. – That’s what people
are having consistently, having multiple drinks
of throughout the day. And it’s going to just flood
your system with sugar, without any type of buffer
to reduce that uptake. Where, let’s say, an apple. Apple does have a fair
amount of sugar in it, not as much as multiple things of soda, but it still does have
a good amount of sugar, but it also has fiber. And fiber is something
that really slows down the release of the sugar into our system. – So you would not drink a soda. – I don’t remember the
last time I’ve had a soda. – Yeah, I don’t remember
the last time either. Well, in a drink, nevermind (laughs) – Okay, but I haven’t had one by itself. – Yeah, yeah. – Okay? All right, so what about diet sodas? – Yeah, that’s another one
that was trying to remedy the solution because they’re
like, oh, it’s zero calories! So then that means that
it’s not going to cause us to gain weight, but there’s actually a lot of research now that are showing that it’s changing the gut microbiome and causing there to be more
bacteria that promotes obesity. – So diet soda is just as bad? – Yeah, it’s arguably worse. – Can’t win. You can’t win, okay? (laughs) Diet soda, regular soda, okay so no sodas. Okay, so going back to the keto, going back to these
high-fiber diets, right, like the keto diet. If you take in a lot of that fat ’cause it’s kind of a spin-off
of Atkins, would you say in a way?
– Yeah, totally, yeah. – But a lot of doctors
had issues with keto just because of they felt that it would have an adverse affect on the heart. – Heart disease, mm-hmm.
– Do you agree with that? – I don’t, just because
there’s such an overwhelming amount of research that’s showing that. First of all, in 2015, the
dietary guidelines for America, which is the government’s way of saying these are the things that you need to eat, and these are the things
that we’re focusing on. They came out saying that there’s actually no relationship between the
cholesterol that’s in your food and the cholesterol that’s in your blood. So, you could eat a high-cholesterol diet, but it actually will not necessarily mean that you’re going to have
high blood cholesterol. So, it’s not necessarily that
fat is going to make you fat, fat is going to cause heart disease, especially if you’re
having high quality fats. The issue comes with low quality fats. That’s where a lot of the
issues with fats come from. So this is really getting into
more of the chemistry aspect. But the vegetable oils, for example, those are what’s called polyunsaturated, which means that they just
have a bunch of double bonds. That’s what it means. And it means it’s more prone to oxidation or becoming rancid. And that can cause a lot
of inflammation in the body that can lead to heart disease. So it’s really not the fat, but the types of fat that
you need to look out for. I mean, I’m sure you’re probably
familiar with trans fats. – Yeah. – Yeah, so that’s a great
example of how there’s different types of fats and how some really can be
helpful and some not so much. – Okay, so here’s my question to you. I’m frying french fries. Yes, you shouldn’t have french fries. But if I am, and I want to make
this as healthy as possible, don’t use vegetable oil. What kind of oil should I use? – Yeah, you’re frying or like baking or? – No, I’m frying. It’s just straight up. This is America, I’m frying, deep-frying! – Vegetable oils are going to
be more prone to oxidation, so that’s the biggest issue. So, yeah, I mean, you want to
have a more stable type of fat that isn’t going to be
as prone to oxidation, but in general, frying is
a very oxidative process. – Uh-huh. – If you were to bake,
that’d be a lot better. You can still get it crispy. – Yeah, I know, but I’m frying though. Okay, so.
(laughs) So bake it, but okay,
okay, so if I am gonna fry, now I understand, okay, I
get it, I shouldn’t fry. I need to bake! The baker’s broken, though, okay? (laughs) What kind of oil should I have? – This is a very unique
situation, the oven’s done. – Yeah. – So you want more of the
saturated types of fats for that. So the saturated fats, animal-based fats. Those are going to be
less prone to oxidation, so less rancid causing. – Here’s a question for you. What’s more important, eating healthy or working out, if you can’t do both? – Eating healthy.
– Okay. – 100%, yeah, there’s,
I mean, working out, there’s a lot of studies that show that it’s really great for you, that it helps to just improve
your cardiovascular system. But especially for weight-loss purposes, nutrition is going to be the thing that is the pillar of what
you need to address first. So, if you had to choose one or the other, ideally you want some amount of both, even if you just walk, but nutrition is going to be the thing that helps with your
health goals the most. – Okay, wrapping this up. When we’re drinking our
alcohol, keep it simple. – [Autumn] Yes. – A glass of red wine.
– Mm-hmm. – Or just have the liquor
with soda water or something. Don’t bring in all the mixers, all the sugars and simple syrups
and all that sort of stuff. Keep your drinks boring, okay? (laughs) If you want to live longer,
you understand me, okay? You will still be drunk, okay,
and happy at the end, okay? You just might not enjoy the ride to get there as much, all right? Is this clear?
(laughs) Tell them how to find you. – I have my own YouTube channel, where I do talk a lot
about intermittent fasting. So it’s just Autumn Bates, my name, and, seriously, every single
question you could have about intermittent fasting, I have a 100-plus videos on there. – Yeah, she tells you how you
can, ways that you mess it up, and how to avoid that. – Yeah, troubleshooting, I also have an intermittent fasting
program that tells you more step by step on how to go about it. That’s been really successful
with all my AEN peeps. So, yeah, so really
YouTube and the programs are the biggest ways to go about it. – So you like intermittent
fasting pretty much above a lot of other diets,
but I mean, you could do, you could be keto and
intermittent at the same time. – Yeah, intermittent fasting isn’t really like a quote-unquote diet. It’s more of just an eating schedule, and I’m really big on the gut health. And if you’re constantly eating, it just means that you’re
not giving your gut any rest. And that’s where a lot of
issues like bloating can come in or we were talking about SIBO earlier. SIBO can be caused as well
from eating too consistently and having high levels of stress as well. So I really focus on gut healing and intermittent fasting’s a
really great tool for that. – Yeah, so please go check her out, and thank you for coming through, okay? – Of course, thank you! – Appreciate this, all right? And sorry about the sugar. We can get you just a
shot of vodka next time. All right, Stay Tipsy, friends! Stay Tipsy, and go follow her please! (laughs)

William Babineau

Leave a Reply

Your email address will not be published. Required fields are marked *