"The only way to achieve the impossible is to believe it is possible." - Charles Kingsleigh

Thursday. Artificial intelligence (AI) is taking over everything, and in some cases, things aren’t going as planned. Today, an AI chatbot was supposed to officially replace one of the largest eating disorder helplines, but the project was ultimately scrapped. Why? In its infinite wisdom, the AI chatbot encouraged calorie restriction and other unhealthy behaviors it was supposed to advise against. Yikes. Luckily for you, there is still a boring old human writing this newsletter. Now onto today’s topic: cheat meals. Let’s dive in.

Are Cheat Meals A Bad Thing?

We’ve all thrown around the term before, but is the occasional “cheat meal” wrong, or could it be the secret to long-term success? The idea that indulging in dessert or the occasional big meal equates to sabotaging your health journey is quite a misnomer. For some people, the occasional deviation is the key to building a sustainable routine.

But here's a question: does the concept of cheat meals actually help you shed pounds? Here's what research has to say about it.

Scientists set up a comparison between individuals following a standard diet and those following the same diet but allowing themselves a weekly indulgence where they doubled their caloric intake (a cheat meal). The researchers labeled this practice as "planned hedonic deviations." The results? Those who treated themselves to this weekly extra reported finding it easier to sustain their motivation and self-control around food. Even more interesting is that they managed to lose a similar amount of weight as their non-indulging counterparts, despite this weekly treat.

Overly restrictive meal plans tend to backfire, making it harder to stick to the regime. For anyone that has tried following a diet that cuts out entire food groups (think paleo, keto, Whole30, carnivore, or plant-based), you’ve probably experienced some short-term progress and possibly some long-term frustration. It can be tough to say goodbye to carbs, cheese, or chocolate-covered almonds forever. What kind of life is that? Sure, we can all white-knuckle it for 30 days, but what happens when we eventually run out of discipline, and that rubber band snaps back?

It is also worth noting that occasionally treating yourself to a meal that isn't necessarily 'healthful' shouldn’t call for any stress or compensatory measures. Believe it or not, you don’t need to starve yourself the days following Memorial Day Weekend or run a turkey trot the morning of Thanksgiving.

Here's what the science has to say about fasting after or before a feast to counteract the caloric surplus: even if you fast for two days after a weekly caloric blowout, your metabolism only increases by a meager 3.8%. On a 2,000-calorie diet, that means you're burning a mere 76 calories extra. Is that really worth it?

The key takeaway? Don't punish yourself if you end up enjoying an indulgent meal or snack every now and then. That sort of guilt-laden mindset is counterproductive, resulting in a warped relationship with food, unnecessary avoidance of foods you love, and drastic attempts to undo so-called "damage" that really never happened.

If you veer off course or just feel like enjoying a night out at your favorite restaurant, go ahead. Savor it. Then, simply return to your normal, healthy eating habits the next day. Pursuing better health isn't about perfection or deprivation. It's about maintaining a path of consistency over time. Remember — optimizing your health isn’t a race with a definitive finish line. This is a journey we are all on for the rest of our lives, so we might as well find a routine that helps us move forward but that we also enjoy.

Tonic Shots

1. Are You Dehydrated?

The color of your pee can tell you a lot about your hydration. As the temperatures rise and you spend more time outside, keep in mind this handy pee color chart to ensure you never get too dehydrated.

2. Make Enough For Leftovers

Have a family to feed and an instant pot? Check out this recipe for a protein option that will have the entire family satisfied. 

3. Protein For The Mamas

Protein is essential for everyone but can be especially important for postpartum moms. Grab this helpful guide to dive deep into why protein is so important and some valuable tips on how to get more of it in your diet!