Heart to Heart with Hads

Malnourished In a World That Overeats

• Hadlea Shaw

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We challenge the myth that malnourished means skinny and show how both under-eating and processed overeating leave women depleted. Practical meal builds, smarter swaps, and simple routines help stabilize blood sugar, support hormones, and restore energy.

• redefining malnourishment as missing micronutrients
• contrast of processed breakfasts and balanced home meals
• blood sugar swings, cravings and inflammation
• seed oils, label reading and minimal ingredients
• under-eating, caffeine use and cortisol spikes
• thyroid adaptation, menstrual shifts and digestion issues
• meal-building template with protein, fiber and healthy fats
• shopping the perimeter and smart convenience
• training benefits when recovery and nutrition align

Offering one-on-one coaching November, December, and January at a discounted rate. If you have questions, DM me on Instagram @health.with.hads


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SPEAKER_01:

Hello guys, welcome back to the podcast. It's your girl had a wheezy, and I'm just kidding. Alright, let's just let's just totally dive into the episode eight. Do I wanna use this little thing? I can't decide. No, it's too much of a hassle. We'll just push it over here. We're back. We're back with another with another episode.

SPEAKER_00:

And I'm on it. I'm on a roll. Mondays are gonna be my new podcast days. No ifs and or buts. Here we go. Let's get into it. We're gonna be talking about malnourished in a world that overeats, specifically for women. And malnourishment does not just mean skinny, underweight, under muscled. When you think of malnourished, maybe you think of a kid or somebody that's been starved and they look skinny and have no muscle to them, have no body fat. Maybe that's what you think of. But actually, malnourishment has two different two different kind of categories. Okay. There's two ends of the spectrum. There's women that are women that eat 1200 calories and wondering why they're exhausted. And then there's women that eat 2,500 calories a day of processed foods and then wondering why she's still hungry. And I'm gonna break down both of those, but for the overarching theme of this is malnourishment does not just mean skinny and under-eating, it can also mean not eating enough of the right nutrient-dense foods. So, contrary to maybe what you have believed, that's actually what malnourishment means when you look it up online. The definition of it is one or the other. So we're gonna be talking about both of these, how it impacts women's health, how it impacts them, their hormones, their digestion, all the things. We're gonna dive deep into it. So let's talk about how not eating enough nutrients, even though you're eating enough calories, is hindering you. First thing, it's starving you at a cellular level. If you were to say my full day of eating looked like breakfast, I had a bagel and peanut butter and maybe a croissant and a coffee with sugar. And you're like, Kathy, I would eat that. Nobody would eat all of that for a meal. Nope. Some women will just straight up eat straight carbs, or maybe they go to McDonald's and they have hash browns and they have a breakfast sandwich, and then they have an orange juice, and then they have a sugary coffee, and then right there, that's before you know it, that's 2,000 calories in a day. But there's no nutrients in that. There's maybe two grams of fiber from the hash brown, and there's maybe 15, 20, if that 20 grams of protein from the muffin, and then from the coffee, and there it's gonna be high fat from the sausage and the butter and the cheese and the fake egg. And you get what I'm saying, right? Where is the micronutrients in that? And you're like, well, there's fats in there, right? There's carbs, there's protein, but they out, they're not balanced, right? You're having a big influx of fat from the grease, and you don't know what kind of oil they cook their food in, or from the butter, not quality butter, from the sausage, which is not a quality meat, from the fake egg, which is obviously not quality if it's a fake egg from the orange juice, which is just straight sugar, you know, why not replace that with a fruit that's gonna give you fiber and the nutrients to feel good, feel satiated. If you're seeing the point here, this food, these foods in particular, are not satiating and they're going to make you feel hungrier because they're not giving you any micronutrients, right? So now, say if that if somebody else, a woman, she had a dip, they'll say the same person, right? Say she had a breakfast, right? And her breakfast was she made it at home. She made it her English muffin at home. She had a side of blueberries, a cup of blueberries, she did turkey bacon, she did two real whole eggs. Instead of doing cheese, she added avocado, which is gonna have fiber, more healthier fat, right? Do you see where I'm going with this? And so that's going to make her feel more full because it has more micronutrients in it. There's more color, there's more fiber, there's less higher fats, there's more nutrient-dense, there's more protein in that. It's packed, it's a packed balanced meal, and there's no added oils, excess, this, that, and the other. That's going to make her feel hungry and crave more. There's no sugary coffee, there's no orange juice, right? You see where I'm going with all of this, but obviously the one she makes at home is going to be a lot more dense in terms of nutrients, and it's going to make her feel better, right? Even though she had that meal that was, you know, enough calories, right? Enough energy, that energy that's not good energy from the foods is going to store in the body negatively. It's going to store as fat as adipose tissue that's going to make you feel like crap, not going to support any of the hormones in your body, maybe slow your digestion down because there's no fiber and it's high fat. So maybe you're on the stool a lot. Do you see where I'm going with this ripple effect, right? So going into overeating the wrong foods, when I talk about this, obviously I'm talking about the going out to eat the sugar, the immense amount of sugar that's in foods, and we don't even know it like that. Orange juice probably has, you know, 25-30 grams of sugar, right? Orange, I'm not saying orange juice is bad, but I don't think orange juice should be a part of a healthy diet. Just my honest opinion, because orange juice is literally not giving you anything. Oh, but it's high in vitamin C like my no, I eat a literal orange. A kiwi actually has more vitamin C than orange juice. If you were curious on that, didn't hear that from me. No, you did hear that from me because I'm gonna give you all the good facts, anyways. But processed carbs or thinking like bagels and pasta, and are these things fine, right? Can they be a part of a healthy diet? Yes, but that when it's when it's when you're having bagel for breakfast, pasta for lunch, going out to eat your breaded chicken wings for dinner and your fried French fries, and then it's like, okay, you you see where I'm going with this? Like, that's when the processed food becomes too much. I think a healthy me a healthy full day of eating could be like, okay, cool. I have a bagel for breakfast, but my breakfast that's paired with like yogurt, and then my lunch, I'm gonna do more like root vegetables and potatoes, and then my dinner, I'm gonna do the same thing, more vegetables. And it's not like you're having starchy, starchy, starchy, starch. I'm not saying starch is bad, but I'm saying in order to keep your body healthy, there's a give and take of things that you need to have. And some of those things is literally cutting out the processed and ultra-processed foods, the snacks, the granola bars, the protein bars, the protein drinks. Like when you're eating food that's from when from literally the source itself, the ground itself, the animal itself, that's what we want, right? We don't want to be grabbing quick convenience items, and that's where the undernourishment comes into play, is because we're literally just feeding our body junk after junk after junk. We're having popcorn and granola bars and pastries and bread and you know, processed meats, like pepperonis and sandwich meat, and all of these things. Like I said, they are fine when consumed in small amounts, but whenever this becomes your daily meals, or maybe you're somebody that's like, oh, like we make home cooked meals and it's like enchiladas and it's smothered and you know, five pounds of sour cream, and your beef is 70% lean, and it's just tons of fat high in fat foods that are not giving you any nutrients, right? There's such a smarter way that you can be eating and fueling your body properly. So instead of the sugar, the processed carbs and fats, like fats, I'm talking about like the seed oils, and I'm not saying seed oils are bad, but they're not good, right? I understand they're gonna be in some of the processed foods, and don't get me wrong, there's some processed foods that I like. I love the Simple Mills brand, I love the Lesser Evil popcorn, I love Siete brand. What else? Those are just the ones that I'm thinking off the top of my head. Those ones are good, those are processed foods that have minimal ingredients, right? So you want to be checking ingredients to make sure what you're eating is quality ingredients, right? It can be processed and have good ingredients, and so that's what I suggest that you look for and try as much as you can to not have a bunch of like canola oil and vegetable oils and things like that, because we want to be getting our fats from good sources, right? Olive oil. And this means literally drizzling this on your food: olive oil, avocado, egg yolk, you know, ground beef, salmon, peanut butter, almond butter, and natural, I should say, because those ones, you look at the ingredients on those two, they have palm oil or things like that. So keeping it to where whenever you are getting these processed foods, because they're still considered processed, right? Peanut butter would still be considered processed. Anything that's taken from its natural form is going to be considered processed. So even yogurt is considered processed, but I'm talking about ultra-processed, the things that have tons of ingredients and things to make the food last longer on the shelf. And that's ultimately why how processed food is made is so it lasts longer. And it doesn't keep you satiated, it doesn't keep you full. So, what does this cause though? Whenever we are eating the processed carbs, sugar, fat, and not enough protein, fiber, antioxidants from vegetables and fruits. This causes a blood sugar roller coaster, right? You think, oh, but like I'm trying to eat good, but I just crave sugar all the time. You don't crave, you would not crave sugar if you cut processed sugar out of your diet. If you ate actual, real whole meals. When I'm talking about a meal, I'm talking about a meal that has fiber, protein, fat, right? Fiber can come from a carbon source like potato, vegetable, fruit, protein, eggs, yogurt, some type of meat, fat, avocado, almond butter, olive oil. You get what I'm saying, right? And that's you can get rid of those cravings just by making your meals based around that. I 100% know for a fact you will and you can just from having meals like that. Another thing, too, is it causes inflammation inside of the body when you're eating these foods, right? Because you're not getting nutrients from real food. Your body's not getting any nutrients at all. And then hormonal chaos, too, because our body feeds off of our inputs. So if we're not giving it the right amount of foods that support hormones, like healthy fats, right? Healthy fats actually support healthy hormones. And so when we're not getting those in, our body's going to have chaos hormonally as well. You know, we're not gonna sleep well, maybe our periods are off, maybe we just have symptoms like our hairs thinning. Like the list could go on, right? Heavy periods, painful periods, maybe you have digestive issues, constipation, diarrhea. This can all be caused from that poor diet, from overeating the wrong types of foods. So, for an example, just off the top of my head, maybe you grab a granola bar granola gar granola bar because it's quick and easy instead of having a legit meal or a snack that's nutrient dense, right? The granola bar is going to obviously every time you eat, your blood sugar goes up, but it's gonna spike your blood sugar and then it's gonna crash hard, making you have, you know, cravings for more of it, making you tired, lethargic, wanting to grab something else. Get what I'm saying? So, and then when we get into, so that's the overeating side of things, right? But when we get into the undereating altogether, this is undereating calories and nutrients. So this is like the skipped meals, the running on caffeine, using caffeine as a meal to kind of blunt your hunger. I see this all the time. I used to do that. Oh my gosh, I can't can't even tell you. I used to drink caffeine because I'd be so hungry and that would kind of like buzz me out. But that does something to your body in a negative way. Okay. This is increases your cortisol. And when your body needs food, but you're giving it an energy drink, it's going to crash and it's gonna crash hard. It's gonna literally crash that caffeine is going to, yes, you know, blunt that hunger for a while, but you are going to feel so low energy two to three hours after drinking that, it's not even funny. So that's beyond the point. And then maybe you're eating too clean or too little. And so what does this cause, right? Dysregulated nervous system, low thyroid, meaning when you eat too little for too long, and this is why people who have maybe dieted for too long and they reach a point where they're like, okay, I'm not losing weight anymore, but I'm eating a thousand seven hundred calories a day. And it's like your body adapts to what you keep giving it. Your thyroid starts to shut down, it doesn't produce thyroid hormone anymore, so that your metabolism is still going and can still lose weight at that calorie intake. So, what you have to do is slowly, not slowly, actually, you could increase probably rather quickly, increase your food intake back up so that your metabolism starts firing again. Will you maybe gain weight in that process? You could, but some people actually lose weight because that inflammation has gone down because they're getting the nutrients that they need from foods. And so this could also cause missing period. You know, digestive issues are a really big common thing, you know, very, very constipated. That's a really, really big thing that happens to people that are under-eating because they're not getting enough nutrients coming in to really have good bowel movements. We don't have good bowel movements, we know our body's inflamed, we're not detoxing properly, our hormones are not, and so a lot of issues can come from that. And I really want to touch on this that it is often praised in today's world to be over-disciplined and to be under-eating and to be so incredibly lean and shredded. And it's like, oh my gosh, you're so fit. And I remember when I was at a point where I was my at one of my leanest, and people were like, oh my gosh, and I'm like, this is not healthy. Like I did bodybuilding, obviously. I know that what I put my body through then was not healthy. But people from the outside think that is healthy because your body looks lean and it looks good, but that is not an attainable and or a sustainable body for for people. Like for most people, that's terrible for you. Unless you have good genetics, good for you, cool. But most people, no, that sends their body into overdrive. Take it from me. I literally lost my period, had tons of digestive issues, and it really just causes a bad cascade of effects when you're under-eating altogether. Calories and nutrients really is chronic stress on the body that could be minimized if you did dieting right. And that's where hiring a coach comes into play. And I'd highly recommend having a coach if you plan on doing some sort of a calorie deficit or fat loss, so that when you're doing it, your hormones are not shit. Your digestion does not go to shit, right? Unless you're on the bodybuilding side of things, I'm not talking to you. That's inevitable, that's bound to happen. But a regular lifestyle person should not lose their period, should not have disrupted digestion from being in too harsh of a deficit, right? So, how could this look in your day-to-day as far as you under eating or overeating too much of the quote-unquote bad foods and not enough of the foods that are going to fuel you? So maybe this is what it could look like. You have coffee in the morning, you crave sugar midday, you can't focus, or you're healthy, but your hair is thin, you have no libido, your cycles are off. Both of these things, the both of the spectrums, like I've mentioned, so the spectrum to where you're overeating the wrong kinds of processed foods with no micronutrients at all, that can lead to hormone chaos. I've seen it before happen because you're getting fuel but not from the right food sources. Or you can also have metabolic slowdown because you're not getting enough nutrients to produce the thyroid hormone, the things that are going to inevitably make your body function at its best. If you don't have the proper nutrients, your body will not function how it's supposed to, right? You have the right energy, your hormones won't be made correctly, your brain function is off, right? Everything is a cascade effect of what you put inside of your body. The fix. Let's talk about the fix. So it's not about eating less or eating cleaner, it's about eating better and about eating enough. And what I mean by this is say you're somebody that's like, I just want to lose weight, so I'm just literally gonna cut out every single food I can think of, and I'm gonna eat as little as possible. Okay, then you're sending your body a signal that, okay, we're we're stressed out here, right? This is this is too little. And by too little, I mean you're literally skipping a whole meal. Maybe you're fasting till 12, and then when you do eat, it's like, oh, a little bell pepper here, a little, you know, sandwich me, and I'm dipping it in ranch and calling it healthy when that's literally a 200, 300 calorie meal. And then you get to dinner and you know, you eat as little as you can, and then you have maybe a little sweet treat because you feel like okay, I've done good all day. And then by by then you know it you've only eaten 800, 900 calories a day, if that. And that's what I mean by from eating less or cleaner too, and then better or enough is eating breakfast so that you're so that your body and your cortisol is not just freaking like sky high because you didn't eat breakfast, you skipped it, you drank coffee. So eating breakfast that's a protein, a carb and a fat or a fiber source in there. And so I always recommend get in your cup of berries in the morning, get in your cup of fruit, get in, get in your kiwi, whatever it is, that plus a protein and a fat source. And the protein and the fat source could be three eggs. You know, you got your blueberries, maybe a little bit more carbs because that's not quite enough. So maybe do banana with a drizzle of honey. Simple, easy, effective, quick, easy. Hard boil your eggs at the beginning of the week. I do this every week. I soft boil my eggs, they're ready to go. I have my fruit, and it's so simple, so easy. Everybody's overcomplicating it, but it's really simple, quick, and easy. The simple, quick, and easy of putting a bagel in the toaster is the same thing of just pre-paring, pre-planning your hard boiling your eggs and just already having your fruit ready to go. Put your cup in, get your cup, and you're ready to go, right? Same freaking thing. Same thing. One's prepared and one is doing thing, doing something last minute. And so you're eating breakfast, you're eating lunch, you're eating a snack, you're eating dinner, right? I promise you, your body will thrive so much better when you eat good quality foods and the right amount of foods, quantity of foods. Hands down, guarantee it. So when we think about when we're thinking about real food, I'm thinking about shopping, and you you've probably heard of this, but the outskirts of the store, and that's usually where produce, you know, your meat, your veggies, and all of those things are. I I dig it. People are like, oh, you can follow that rule. I dig that rule, right? When you go into the inside, yeah, they have, you know, you could do beans and there's some rice and things like that that you could incorporate in there, but majority of your foods, I would say 80 to 90% of your food should be coming from the perimeter of the store. And I didn't mention cheese, but I maybe probably would stay away from cheese. Goat cheese and yeah, goat cheese is probably one of the only cheeses that's not as harsh on digestion or on body or produce as much inflammation as other things. And then A2 milk. It's just a better milk choice than regular, like um, I don't even know what the milk types are. Like vitamin D milk, whatever. I don't know. I don't get it, so I don't know. Let's see here. So all of these things are going to end the cravings, the hormone chaos, the energy depletion that you're feeling. Another thing too is whenever you're skipping meals or whenever you are overeating and overnourishing your body, this is sending the wrong signals to your body, to your nervous system. So when you're undereating, when you're skipping meals, your nervous system is like, whoa, whoa, whoa, what's going on? Same thing when you're eating too much of the wrong things. Your body's like, okay, we're we're dying, we're screaming, we want the nutrient-dense foods. Where are they? You're depleting us, you're starving us of what we want. And what we want is nutrients. What we want is fiber, what we want is antioxidants, we want color food, we don't want beige and we don't want hyper palatable things, right? Think about your body as if you weren't in it. Like, what would you give them to feel their best, to function properly, take your feelings and your thoughts out of the picture, right? What would you give them? Food for thought. Another thing, too, is like recovery-wise, you're not gonna recover. I mean, even if you're not going to the gym, which you should be, because the gym is 1000% the best way to improve your body, your mind, and everything else, all of your health markers improved in the gym by lifting weights 100% hands down, everyone needs to do that. But if you're going to the gym and you're eating like crap, you're eating whatever, don't expect to build muscle and to recover if what you're giving your body is shit food and too much food, right? Because then it's you're defeating the purpose and you're accumulating more fat than you should be. So if you've been kind of stuck in this, eat less and move more, or maybe just eat whatever, like I can do whatever and I'll worry about it later. It's time to figure out exactly what you need for your body. And so offering one-on-one coaching November, December, and January at a discounted rate. And it's only open for limited amounts of people. And so I'm sure you'd be able to get your hands on it because my goal is to really help the women that are struggling with these issues. Because I've been on the spectrum of eating too little, and I've had lots of clients on the spectrum of eating too much of the wrong foods and not enough of the good foods. So, hope this episode helped you guys. Hope you got some good insight, and it maybe opened up your mind to okay, hey, this is where I need to make some changes in my life. If you have questions, DM me, message me on Instagram, whatever it is, and I will see you guys in the next episode. Bye.