Something we don’t talk about enough is the way diet culture steals our productivity.
Especially as women.
Not only does dieting impact our energy level and ability to focus — but the amount of time women are expected to divert to their physical appearance and weight-management is astounding.
Join me for a chat with registered dietitian and the author of the book Gentle Nutrition, Rachael Hartley. Rachael’s book transformed the way I approach nutrition and I love how the book simplifies and organizes information — making it easy to take action.
If you’re tired of the constant cycle of dieting and fixating on your size, I hope this conversation presents an attractive alternative. One that will help you feel your best by focusing on how to fuel yourself, instead of how to shrink yourself.
Show Notes:
In today’s episode we focus on two core components of Rachael’s work. First, The Nutrition Hierarchy of Needs. Modeled after Maslow’s Hierarchy of Needs, it presents a layered approach to transforming how you feed yourself:
1️⃣ LEVEL ONE: ADEQUACY - Ensuring you have access to enough food, and are eating enough to meet your body’s energy needs is the first step in feeling your best.
2️⃣ LEVEL TWO: BALANCE - Next, you can make sure most of your meals contain vital macronutrients like carbs, protein, and fat.
3️⃣ LEVEL THREE: VARIETY - Then, prioritize consuming a colorful array of foods to ensure you’re getting plenty of vitamins and minerals.
4️⃣ LEVEL FOUR: INDIVIDUAL FOODS - And last, adjust your intake to meet specific goals if needed (ex. building muscle, lowering cholesterol)
For more about The Nutrition Hierarchy of Needs check out page 72 of Gentle Nutrition.
The second concept we discuss is one of my favorites and is called “The Gang’s All Here”. A concept originally introduced by dietician Kylie Mitchell, it provides a simple, fast way to understand the type of fuel our body regularly needs and build meals that meet those needs — without logging food, tracking calories, or obsessing. The gang has five members, which are:
⚡CARBOHYDRATES: These are our body’s preferred source of energy.
💪🏻 PROTEIN: Helps us repair and build tissue, such as muscle, and helps us feel full.
🧠 FAT: Helps us feel satisfied and is important for brain health and focus.
🌿 FIBER: Satisfies our stomach’s stretch receptors and provides a variety of vitamins and minerals. (note: this category is sometimes referred to as “volume” or “produce” as well. They all work!).
🙂 PLEASURE: Important for emotional satisfaction. Could mean favorite foods OR how you eat it, who you eat it with, or culture and emotional connections to the food.
Each of these nutrients serve a specific role in how we feel and perform, and we know our body generally responds best to meals that contain all 5 of these elements. Therefore, when you put together a meal or snack and you can identify the presence of all 5 of these you simply declare “The Gang’s All here!”
For more about The Gang’s All Here, check out page 114 of Gentle Nutrition. See the additional resources below to download a PDF workbook with these graphics along with a “Gang’s All Here” shopping list.
Connect With Rachael:
📚 Order her book, Gentle Nutrition
💻 Rachael’s Website
📱 Rachael on Instagram
Additional Resources:
Download: Grab this 5-page workbook for helpful worksheets related to the episode along with a sample shopping list that aligns with The Gangs All Here + a blank one for making your own! the workbook + shopping list by downloading the PDF below:
Listen to Rachael on 10% Happier - If you want to hear more from Rachael, check out this interview by Ed Harris. I thought this was a great conversation, and tried to use my time with her to build onto the topics they discussed here. Episode #615: Nutrition Advice for People Who Don’t Want to Go On a Diet
Rachael’s suggestions:
At the end of every podcast episode I’m asking guests to share something to Read, Watch, Listen to and Enjoy (a la The Weekly Page!). Here’s what Rachael rounded up for you:
📚 READ: Rachael is currently reading one of my top books of 2023, The Wellness Trap by
! So consider this your sign that if you didn’t pick it up based on my recommendation, you should grab it!📺 WATCH: When Rachael admitted that she is currently hooked on a docu-series about pro wrestlers I thought she was joking. I did not see that coming. But I jumped into a couple episodes as soon as we wrapped up our convo and I gotta say…I get it. Its like the drama of Real Housewives but with very sweaty men. Watch the trailer.
🎧 LISTEN: Rachael loves this podcast for the beautiful storytelling — and just a quick scan of the available episodes made my little Historian heart do a quick pitter-patter. Looks like it has some great episodes! Check it out here.
🧡 ENJOY: As a former resident of South Carolina, Rachael’s Boston office is now home to two Hermit Crabs named Hillary and Marcel, which remind her of Myrtle Beach. They do seem like relatively simple and low-maintenance companions. Learn more about hermit crabs.
Where Else to Listen:
Press play on the player at the top of this post to hear my conversation with Rachael, or check it out wherever you listen to podcasts. May take a couple hours after this post is published for the episode to appear on all external platforms:
#042: Gentle Nutrition with Rachael Hartley 🥗