— Ken Johnston

We don't eat a lot of fiber. Women are supposed to get about 25 grams a day and males 38 grams, and the majority get nowhere near that. It's more around like 15 grams or something. And when you eat fiber as part of your meals, you have an increase in how full you feel at the meal and how full you feel after the meal. And when you, um, like to, sorry, I just got an email from Patrick, but I don't know what that was about. Um, but once you have that fiber in your meals, you eat less after the meals. So this is really important if you're looking at weight control. But also what does fiber come with? This is what I like to, I teach kids, okay, what does fiber come with? Fiber comes in fruits, vegetables, and grains, and it comes with a bunch of nutrients and phytonutrients and stuff that's really gonna heal us, right? So what comes along with the fiber? So always the whole versus the supplement, right? I'm not talking supplements, I don't talk about supplements in the Food Coach Academy. It's not what I'm about or what it's about. Not to say that they don't help, but with fiber, slow and easy wins the race. And when you look at other types of foods like fats and protein and dairy that don't have fiber, a lot of time what comes with it is, um, unhealthy fats, right? So I like to say that, um, it depends. I tell the kids this all the time, are you gonna hang out with the bully on the playground, the fats, or are you gonna hang around with, um, your best friend who has your health in mind and that are the fruits, vegetables, and grains that provide all that fiber? And there's some really good techniques for introducing fiber into someone's diet. And it has been shown, although it's not a hundred percent definitive, nothing really is, but that you can help control, um, maintain weight and maybe even lose a little weight with fiber and a fiber in your diet as long as it comes along with the fruit, vegetables, and whole grains. Thank you.