Monthly Archives for December 2014

Archives for December 2014

7 Ways To Make Time For Exercise!

musclegroupsThere are only a few days left in the calendar year, and I know that many people are making resolutions to exercise more. And in making those exercise resolutions, I know that many of you are wondering: Where will I find the time to workout?!

The truth is, most of us will never find time to workout. When was the last time you found time to do anything? Instead, we make time for our priorities. It’s no different with exercise.

Having said that, there are plenty of ways to make time for exercise in your already busy schedule. Here are a few ways to do it:

  1. Have an active commute. Instead of driving or taking the bus to work, perhaps you can opt for a more active commute. Many cities have dedicated bike lanes – or you may even be able to walk, jog or run (if your office has a shower). Turning your commute into a workout catches two birds with one net.
  2. Exercise during commercial breaks. Whether you watch network TV or Hulu, most shows still have commercial breaks. So instead of having to pick between your favorite programs and working out, do both!  During commercial breaks, try cycling between these exercises: 10 crunches, 10 air squats, 10 burpees. Keep repeating until the commercial break ends.
  3. Exercise during lunch. If you get a lunch break, turn it into a workout. Check to see if there are any fitness classes in your area – or sneak out to a nearby gym. Run up and down the office stairwell. You can even go for a walk. As an added benefit, you’ll have more energy for the rest of your workday.
  4. Have a 15-minute workout. Workouts don’t need to be endless and long to be effective. By using high intensity interval training (which cycles between periods of low and high intensity), you can get an extremely effective workout in a short amount of time. For high intensity interval training workouts that you can do at home, download Davey Wavey’s Bootcamp Workout. Use discount code “youtube” to save 25% during checkout.
  5. Have active dates. Instead of meeting your friends or a significant other for dinner and a movie, do something that gets your heart pumping and your blood flowing. Take a class. Go rock climbing at a gym. Play soccer or football in the park. Bonus: It’s also way more fun.
  6. Get up earlier. If your day is already feeling full, sometimes the best thing to do is simply set an alarm. Wake up a little earlier and get your workout in. As difficult as it is to wake up early, I promise that you won’t regret your workout when it’s done! A morning workout is also more energizing than a cup of coffee!
  7. Put workouts into your calendar. If you’re a busy person, plan exercise time in advance by scheduling workout appointments. Do this a month or two in advance so that you can build your schedule around these commitments.

How do you balance a busy schedule and exercise? Let us know in the comments below!

 

Is Crossfit Better Than The Gym?

Dear Davey,

I have a few friends that are obsessed with CrossFit and swear that it’s a million times better than the gym. I know that you go to CrossFit and I was wondering what you think? Should I ditch my gym membership and try CrossFit?

From,
Stevie

7022884_nHey Stevie,

Comparing CrossFit and the gym is a bit like comparing apples and oranges. Both provide great benefits, but it really depends on the person.

There are a few things that I love about CrossFit. For one, you get a sense of community and support. The workouts are completed in a group setting and they are highly structured. The entire workout is planned out – and instructors and classmates will push you to get through. The classes can also be competitive; for some people, this can be the motivational kick-in-the-butt that they need. And there’s no question that the workouts are awesome and effective.

On the flip side, CrossFit tends to be more risky. When you push yourself hard – especially with exercises that are unfamiliar – the risk for injury increases. That’s why CrossFit studios offer classes for beginners so that they can learn proper form and technique. If you do opt for CrossFit, it’s important to complete these introductory classes. Moreover, CrossFit is expensive; an unlimited CrossFit pass to my gym is $200/month. Having said that, I like to think of it as an investment in myself rather than an expense.

As someone who tends to be more introverted, the team spirit of CrossFit isn’t something that I particularly enjoy. In fact, I find it to be a bit cult-like at times. I much prefer the solitude and independence of a solo gym workout. Like CrossFit, my solo workouts are structured and effective (though some exercisers may lack the knowledge to put together a goal-oriented workout). And because I’m only competing with myself, I know that I’m less likely to push myself too far – and get injured.

For me, the answer isn’t either or… but both. Six mornings per week, I workout independently at my gym. And then two afternoons per week, I take a CrossFit class. It’s a big commitment, but it’s also something that I love doing. But at the end of the day, the debate over CrossFit versus the gym is really a personal decision.

In the comments below, I’d love to hear what you guys think. Have you tried CrossFit? Do you prefer the gym? Let us know!

Love,
Davey

P.S. If you’re looking for a step-by-step guide to building muscle, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle today! You’ll even get a free gift!

5 Awesome Christmas Gifts For Your Body!

tumblr_n5ldy7dAJR1qk9t29o1_500We are in the final stretch of the Christmas season – and many of us are rushing around to make last-minute purchases. But with all the hustle, long lines and endless advertisements, you may have overlooked the most important person on your list: You. More specifically, your body.

It’s easy to find fault with our bodies. But the truth is, our bodies operate tirelessly as the vehicle through which we experience life. Our bodies don’t grumble or complain, and they never get a day off. Regardless of how you feel about your body, I’m sure you’d agree that it is deserving of a holiday gift.

To that end, here are a few inexpensive and awesome ideas for your body.

  1. Body scan. Never heard of a body scan? It’s a guided meditation of sorts that enables you to check in with various parts of your body. If you’re short on time, here’s a great three minute body scan. If you’re able to commit ten minutes, try this longer body scan. Turning your attention inward (instead of outward) is a powerful practice that your body will love!
  2. Self massage. I love getting massages, but sometimes we don’t have the time or money for a professional session. Fear not! Self massages are a great, soothing gift that you can give to yourself. Use a small amount of oil or lotion, and gently massage your body while thanking it for all that it does. You can massage your arms, legs, shoulders, neck, chest, buttocks or even your scalp.
  3. A workout. With more than 600 muscles and as many as 360 joints, your body was meant to move. In fact, it craves movement – even though most of us don’t get enough physical activity. Give your body the gift of movement in the form of a workout. It doesn’t mean you need to go to the gym, buy equipment or even leave your house. In fact, I recommend trying my 12-minute at-home ab workout.

  4. Nourishing meal. When you eat delicious, nourishing food, your body feels great and energized. Carefully select healthy food options and put together a special, balanced meal for your body. It might be salmon and brown rice, a vibrant salad or chicken and vegetables. Your body will thank you for giving it the nutrients that it needs.
  5. Sleep. Yes, I saved the best for last! Sleeping is wonderful. Though most of us don’t give ourselves enough, sleep is when your body repairs and heals. It recharges your batteries so that you can be productive, energized and vibrant. Close your curtains. Put your cell phone in another room. Get rid of any distractions. And give yourself the awesome gift of eight sleeping hours.

If you don’t have time for any of the above gifts, do something small and simple. Right now, you can give your body a good stretch. Or pour yourself a tall glass of water. You can even snack on a carrot.

Whatever you do and wherever you’re at in your health and wellness journey, do something great for your body this holiday season.

P.S. If you want to give yourself the gift of my six pack program, you can download the complete Davey Wavey Six Pack series right now – and get started today!

Do Fruits and Veggies Make You Happy?

happy-face-vegetables-628x363Is there a relationship between the consumption of produce and happiness levels?

According to researchers from University of Warwick’s Medical School, the answer may be yes.

In a study of nearly 14,000 individuals, researchers discovered that more than a third of subjects with high mental well-being consumed five or more daily servings of fruits and vegetables. By comparison, only 7% of individuals who ate one or fewer daily servings of produce reported high happiness levels. As such, the researchers concluded that vegetable consumption was a health-related behavior that was consistently associated with mental well-being in both men and women.

Of course, more research is needed. The study doesn’t clarify if fruits and vegetables make people happier. Or, conversely, if happy people tend to eat more fruits and vegetables. In other words, causation isn’t clear.

With the average American getting just three servings of fruits and vegetables per day, this study can be another potential reason to prioritize your produce!

P.S. For a program that transforms the way you look and feel through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter!

These Foods Have More Vitamin C Than Orange Juice – And Less Sugar.

Hot Green Chili Peppers -1We all know that orange juice is a great source of vitamin C; in fact, OJ has more than an entire day’s worth in a single cup.

We also know that vitamin C is associated with a number of health benefits. Though vitamin C doesn’t protect against the common cold (this is a popular misconception), it does guard against immune system deficiencies, cardiovascular disease, eye problems and even wrinkled skin.

But here’s the deal.

Fruit juices including OJ aren’t particularly good for you. In fact, many fruit juices are only marginally better than soda. Even 100% fruit juices fall short; they are high in sugar, calorie-dense and devoid of the fiber that makes fruit both healthy and filling.

If you want vitamin C but without the sugar, consider vegetables. As it turns out, there are a number of vegetables rich in vitamin C.

You can get a days worth of vitamin C from:

  • 3/4 cup chopped broccoli
  • 3/4 cup Brussels sprouts
  • 3/4 cup chopped kale
  • 1/6 cup chopped green chili pepper
  • 1/2 of a bell pepper
  • 1 and 1/4 cups chopped cauliflower

The bottom line is that your morning cup of orange juice isn’t doing you any good. In fact, it might actually be working against your fitness goals.

A diet that’s rich in vegetables is easily going to give your body the vitamins and minerals it needs. No juice required.

P.S. Want an amazing, calorie-incinerating workout that you can do at home? Download Davey Wavey’s Bootcamp Program and get started right now.

 

 

Does Muscle Growth Require Variety?

Dear Davey,

I’ve heard guys at my gym saying that your muscles adapt to your workout. They say it’s important to switch things up. I want bigger muscles… so do I need to introduce more variety?

From,
Jay

Games2012_KyleKasperbauer_clean_Elizabeth-615x410Hey Jay,

Let’s separate fact from fiction.

Muscle growth happens when you apply resistance to a muscle that is greater than what that muscle had previously adapted to. This signals to your body that more muscle is needed.

The way to do this is to lift progressively heavier weights. As you continually work against heavier and heavier resistance, your muscles will grow over time.

Of course, there are other variables. You need to fuel your body with proper nutrition. You need to give your muscles sufficient recovery time. You need adequate sleep. And so on.

Variety isn’t a factor in muscle growth.

In fact, variety can even work against you. If you don’t spend enough time with any one exercise, it becomes very difficult to progressively increase resistance. Instead, you’re too busy jumping from exercise to exercise.

For example, perhaps you can squat 150 pounds. Next week, you reach 160 pounds. In another three or four weeks, maybe you get to 170 pounds. And so on. This is a great strategy for increasing muscle growth.

If you’re doing squats one week and then a totally different exercise the next week, and then another exercise the following week, it becomes very difficult to establish a baseline on which to build.

Having said all of that, variety can play an important role – especially if you’re bored, at a plateau or if increasing muscle size isn’t a goal. Variety can help spice things up by giving you new exercises; this can help your workout feel fresh. If you’re trying to break through a stubborn plateau, switching things up (i.e., new exercises, changing the base of stability, changing exercise order) may help. And if you’re not looking to increase the size of your muscles, it becomes less important to stick with the same exercise for extended periods of time.

I hope that helps!

Love,
Davey

P.S. Want a guaranteed strategy for increasing muscle size? Download Davey Wavey’s Foolproof Guide to Building Muscle.

This 2-Ingredient Healthy Pancake Recipe Is Relatively Delicious.

I love pancakes.

But I don’t always love the list of ingredients which generally includes white flour, sugar, milk and butter. So if you love the taste of pancakes but don’t want to sacrifice your health, is it possible to have your pancake and eat it, too?IMG_0377

Yes.

Today, I will change your life with my favorite healthy pancake recipe. Best of all, it only requires two ingredients.

Ingredients:

  • 1 small ripe banana
  • 1 whole egg
  • 2 egg whites

Directions:

  1. In a bowl, mash up the ripe banana. Add in the whole egg and egg whites. Mix it all up (I use an electric mixer) until the mixture is homogeneous.
  2. Heat up a greased griddle or frying pan and pour 3-inch puddles of the mixture.
  3. Once the bottom of the pancake is golden brown (it takes about 30 seconds), use a spatula to flip the pancake.
  4. This recipe makes about 3 pancakes.

With 18 grams of protein, these healthy pancakes are a great alternative to traditional pancakes. And, they’re kind of delicious. Just temper your expectations; they won’t taste like your grandma’s fluffy pancakes… but they’re still pretty good in their own way.

Give them a try and let me know what you think.

P.S. For additional healthy recipes and everything you need to know about eating healthy, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

Are You Pooping Wrong?

yljxpomnx9ibldawzebkLet’s talk about poop.

More specifically, the new counterculture craze of squatting to take a poop. While most of us find the image a bit barbaric and animalistic, the reality is that… we are animals. Our bodies evolved to squat and poop; it’s important to remember that sitting toilets are a relatively new invention.

According to squat aficionados, sitting on the toilet creates improper alignment that results in unnecessary pushing and straining. Squatting, on the other hand, is allegedly a more natural position that opens the anal sphincter and moves our internal plumbing into alignment. This allows for a more effortless, faster and efficient bowel movement.

In fact, according to a 2003 study, squatters spend 79 fewer seconds taking a poop.

Seriously.

home-02To simulate squatting on our current toilets, there are a whole slew of new products. In a Men’s Health article, Eric Spitznagel tried the Squatty Potty. It’s essentially a glorified stepping stool. You can either place your feet on it to elevate your knees and simulate squatting, or – if you’re more adventurous – you can plant your feet on the Squatty Potty and hover over the toilet seat to release your excrement.

Though a doctor of gastroenterology told the author that his Squatty Potty may or may not make much of a difference (more research is clearly needed!), the experiment made Spitznagel a believer. He swears his poops are better, healthier and more effortless.

Of course, you can save yourself the $79 and make your own Squatty Potty out of a stack of books to get the same experience. Maybe you’ll become a believe, too.

After all, a man’s gotta do what a man’s gotta poo.

P.S. Another east way to upgrade your poop is to upgrade your diet; download Davey Wavey’s Insanely Easy Guide to Eating Smarter and get started today!

 

Study: Obesity Takes 8 Years Off Your Life.

weight_loss_diet_male1With just a few weeks left in the calendar, many of us are looking to the new year to make life changes and resolutions.

The most common resolution is to losing weight (getting fit and eating healthier foods are numbers 7 and 8 on the list, respectively). This as a new report by United Health Foundation found that the obesity rate ballooned to 29.5% last year – up from 27.5% a year before. Nearly a quarter of the people surveyed said they hadn’t done any exercise in the last 30 days.

As such, it seems particularly timely that McGill University Health Centre released a study finding that obese individuals have the potential to decrease life expectancy by up to 8 years. In a world where all of us complain that life is passing by too quickly, cutting 8 years from the end of our life is massive. It’s nearly 3,000 days. More than 70,000 hours. I don’t have 8 extra years to spare. Do you?

According Dr. Steven Grover, the study’s lead author:

The pattern is clear – the more an individual weighs and the younger their age, the greater the effect on their health. In terms of life-expectancy, we feel being overweight is as bad as cigarette smoking.

Moreover, the study found that obese individuals can develop diabetes or cardiovascular disease earlier in life; the excess weight can rob obese individuals of nearly two decades of healthy life. It’s an alarming statistic.

Though it’s often used as such, I don’t like using fear as a motivator. Sure, it’s effective. But it’s also negative.

Rather than being motivated to lose weight, eat healthier and move more by a fear of dying, I’d encourage everyone – regardless of their shape or size – to exercise because they love life. The flip side of this study is that fit people live longer, healthier, more productive lives. And that’s a beautiful thing.

Whatever motivates you, get started. The near year holiday is just around the corner – and today is the perfect day to get a jump start on your resolution.

P.S. To ensure success as you shed excess fat, download Davey Wavey’s Weight Loss Program. From nutrition and exercise to rebuilding a healthier relationship with your body, this comprehensive program was developed with a team of experts – myself included. Use discount code “youtube” to save 25% during checkout. You’ll also receive 3, 15-minute workout videos as a free gift.

 

 

Do Spicy Foods Burn More Calories?

Dear Davey,

I recently read that eating spicy foods can help burn extra calories. I’ve been incorporating more spicy foods into my diet, but haven’t really noticed a difference. Am I doing something wrong?

From,
Beth

59800-Sexy-ChefHey Beth,

As I’ve mentioned before, there is actually some evidence that spicy foods can burn extra calories.

In a study from Purdue University, researchers added red pepper to dishes and measured the impact on the participants’ appetite and metabolic rate. The study concluded that spicy foods can affect metabolic rate and even decrease overall food intake. It’s possible that spicy foods make us feel fuller, or that they simply cause us to eat slower. That’s pretty exciting.

However, the impact of spicy foods diminishes as individuals become desensitized to the spiciness.

Moreover, the metabolic boost is temporary. The metabolism is quick to return to its baseline.

In other words, eating spicy foods is not a complete strategy in and of itself. Putting hot sauce on fried chicken and macaroni and cheese, for example, doesn’t negate the unhealthy qualities of those foods.

Ultimately, we are able to shed excess fat by decreasing calories in and increasing calories out so that we create a calorie deficit. This is achieved through a healthier diet and both strength and cardiovascular training.

Use spicy foods as a tool, but keep your focus where it counts.

Love,
Davey

 

Is Muscle Memory A Myth?

fitness-tips-for-menFirst things first, “muscle memory” refers to the retrieval of previously learned information that is applied with greater efficiency. In terms of strength training, it’s the idea that exercisers can rapidly return to previous levels of strength and muscle size after an extended period of inactivity.

You’ll commonly see “muscle memory” in action after an athlete is injured. Despite losing gains, the athlete may quickly recover to previous performance levels in significantly reduced time.

Let’s start with the obvious: Muscles don’t remember anything. As such, the term “muscle memory” is a bit misleading.

Your brain, on the other hand, does remember.

Think about your first few months at the gym. Or even your first year or two. There’s a lot to learn. You have to figure out what routine works best for you. You have to decide which machines or exercises are effective. You have to determine how much weight to lift. You need to learn form and balance. A great deal of time and energy is spent on your fitness learning curve.

When you return to the gym, you don’t need to re-learn the learning curve. It’s a one time thing, sort of like learning how to ride a bike. And that’s part of the reason why it’s much easier to make progress the second time around.

There may also be a biological component to muscle memory, having to do with cell nuclei which is detailed at long length here. In a very over-simplified nutshell, the extra muscle nuclei obtained by strength training seems to be very long lasting – even in muscles that are inactive for a long time. The extra nuclei enable the cell to rapidly start synthesizing protein for gains in size and strength.

All of this is great news, especially if you do fall off the workout bandwagon. It’s much easier to re-gain your gains the second time around. So what are you waiting for?

P.S. For a science-based, guaranteed approach to building muscle size, download Davey Wavey’s Foolproof Guide to Building Muscle. You’ll even get my 30-minute ab workout as a free gift!

How To Tighten Your Anus.

Dear Davey,

I’ve been in a relationship for a few months now, and my boyfriend is extremely large down there. He’s around 10.5 inches and very thick. I enjoy bottoming for him, but I have to admit that I’m getting more and more loose. Sometimes it feels hard to hold my sh*t.

Any suggestions?

From,
Ben

how_to_measure_410Hey Ben,

Sounds like a crappy situation. Sorry, I couldn’t resist. 😛

I give exercise advice on this blog, and… as it turns out, your anus has two muscles. The inner ring is the internal sphincter and it’s an involuntary muscle. That means, it’s an automatic muscle and you’re not able to exercise it. The external sphincter, on the other hand, is a voluntary muscle and it is something that you can exercise.

But first things first, you may just be paranoid. Instead of becoming “loose”, it’s possible that you’ve just become more accustomed to handling his size. Problems can occur when inserting truly large objects like bottles, arms and so on. These objects can even result in muscle tearing.

A good indication that you truly have an issue is leakage. But there can be many causes of this including constipation, straining, general wear and tear or even childbirth.

Obviously, if you do have an issue, it’s important to consult with a physician.

Having said that, try this.

  1. First, squeeze your sphincter while sitting in a chair with your legs slightly apart. It will feel like you are trying to prevent a leak; you should feel the muscle contract. Do this without contracting your buttocks, tummy or legs. You should feel the sphincter lift up and off of the chair. Continue breathing!
  2. Now, try the first exercise. Tighten the sphincter as tight as you can; hold for five seconds. Relax for 10 seconds. Repeat at least five times to increase the strength of your sphincter.
  3. Now, try the second exercise. Tighten the sphincter to about half of your maximum tightness; hold for as long as you can. Relax for 10 seconds. Repeat at least five times to increase the endurance of your sphincter.
  4. Now, try the third exercise. Tighten and relax the sphincter as quickly as you can. Try for at least five sets.
  5. Do these exercises several times a day. You can do it in the car, while watching TV or even right now. No one will know!

I hope that helps.

And as a side note, I’m probably not the only one that wants to see a picture of your boyfriend’s… well, anyway! Good luck.

Love,
Davey

P.S. If tighter abs (and not just a tight anus) are part of your fitness goals, download Davey Wavey’s Six Pack Program and get started today!

 

 

Mirrors Lie.

Mirrors lie.

Or, more accurately our brains do. More specifically, our brains lie when observing our reflection. It’s pretty much impossible for us to see ourselves as we really are.

At the most basic level, our mind plays tricks on us when viewing our reflection. Our brains are literally trained to focus on the things we don’t like. Moreover, our minds exaggerate the things we don’t like so that they appear larger. Anyone who has ever had a pimple knows this to be true.

But let’s take a step back.

Even beyond our tricky brains, everything we see is an illusion. Look at your arm. It looks like a solid mass of flesh and bones. But it’s not; it’s trillions of atoms whirling around in giant clouds of information and energy. When you look in the mirror, that’s not something you’ll see

But let’s take yet another step back.

There’s a great and fitting quote by Thich Nhat Hanh about seeing clouds in a piece of paper:

If you are a poet, you will see clearly that there is a cloud floating in this sheet of paper. Without a cloud, there will be no rain; without rain, the trees cannot grow: and without trees, we cannot make paper. The cloud is essential for the paper to exist. If the cloud is not here, the sheet of paper cannot be here either. So we can say that the cloud and the paper inter-are.

Though it sounds like a line in some cheesy song, almost every element on earth was made in the heart of stars. The nuclear fusion that causes our sun to glow and the stars to shine also creates the elements from which the world around us – and even our own bodies – are built.

When you look at yourself in the mirror, you might see wrinkles or fat or things that you don’t like. But if you could really see yourself at a deeper level, you wouldn’t just see the clouds or the stars. You’d see the entire universe reflecting back at you in all its grandeur.

The mirror lies.

P.S. To lose weight through a new relationship with your body, download Davey Wavey’s Weight Loss Program. You’ll get three professionally filmed workout videos as a free gift!

Is Lard Healthier Than Butter?

Screen Shot 2014-12-02 at 11.45.52 AMI get a lot of questions asking if this is healthier than that.

Is brown sugar healthier than table sugar? Is McDonald’s healthier than Burger King? Is diet soda healthier than regular soda?

Lately, I’ve been getting a lot of questions about lard. More specifically, is lard healthier than butter?

Growing up in New England, I’m vaguely familiar with lard-fried foods. In fact, a restaurant near my parents’ home in southern Rhode Island still fries their clamcakes in pure lard. It’s worth noting that they’re the most glorious thing I’ve ever eaten.

In recent years, lard is making a comeback. But the truth is, real lard is hard to find. Most supermarkets only have hydrogenated lard, which turns it into a solid at room temperature. Unfortunately, hydrogenation is also the source of unhealthy trans fats which simultaneously boost bad cholesterol while lowering good cholesterol.

As detailed in a read-worthy article from Food & Wine, the process of procuring lard is actually tedious. In part, this is because many of today’s pigs are raised to be lean. To get enough pork fat to produce lard, you’ll need to find farmers who raise the pigs of yesteryears.

But let’s cut to the point: Is lard healthier than butter?

Despite its really, really bad rap, lard actually does have some nutritional advantages versus butter:

  • Lard is 60% heart-healthy monounsaturated fats; butter is only 45%
  • Lard has a higher smoke point than butter, making it ideal for frying – and less likely to turn burn and turn carcinogenic
  • Lard has half the saturated fat found in butter

While these attributes make a better case for lard than butter, let’s be clear: Neither butter nor lard are healthy. Foods cooked with either tend to be high in calories, and thus must be eaten in moderation.
In other words, lard is not the new kale.But lard may be on the brink of making a comeback in our diets. And in terms of it replacing butter or hydrogenated fats, that isn’t a bad thing.

P.S. To change the way you look and feel through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter. You’ll get my 5-day ab workout videos as a free gift!

 

 

Study: Comfort Foods Don’t Bring Comfort.

eat-like-pig-get-rippedIf you just experienced a messy breakup, for example, it might be tempting to seek comfort in the form of your good friends, mac and cheese. But according to a new study, comfort food doesn’t actually make a difference.

Seriously.

In a study published in Health Psychology, researchers first asked participants to indicate their favorite comfort foods. Then, during two lab sessions a week apart, the participants watched depressing movies. After one session, participants were served their comfort food. After the other session, participants were served either an equally enjoyable non-comfort food, a neutral food or no food at all. Researchers measured short-term mood changes to determine the psychological effects of food, rather than biochemical effects such as spiking blood sugar.

The outcome?

Participants who ate comfort foods did feel better. But so did the participants who ate non-comfort foods. And so did the participants who ate no food at all. All subjects got over their bad moods in an equal amount of time.

Researchers speculate that we just start to feel better naturally… and that people may be giving credit to comfort foods where no credit is due.

So the next time you’re not feeling great, know that you don’t need to sacrifice your health or fitness goals to feel better. That bowl of carrots and celery is just as effective as Häagen-Dazs.

P.S. If you need help or guidance to create a meal plan that supports your goals, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.