“Blowing It” On The Weekend, Oatmeal, Satisfying Your Sweet Tooth & Breakfast





  • Maple digestive bitters, which I add to unflavored seltzer water as a post-dinner “dessert”
  • My overnight oats recipe:
    • ½ cup old fashioned oats
    • ¾ cup liquid (water, cashew milk, real milk, etc.)
    • 1 scoop protein powder
    • 1 teaspoon chia seeds
    • ¼ teaspoon ground cinnamon


Hello, Health Investor!

Welcome back to another episode of The Health Investment Podcast!!

As you know, I do a “Q&A-style” episode every so often.

This is the third episode of the type. To listen to the first two, simply visit thehealthinvestment.com/qa1 and thehealthinvestment.com/qa2

I’m always overwhelmed—in a great way!—by the outpouring of questions you send in. For that reason, I’m never able to answer ALL of your questions in a single episode…but keep ‘em coming! I promise I’ll get to all of them eventually!!

To ask a question, just DM me on Instagram (@thehealthinvestment) or email me (brooke@thehealthinvestment.com). 

In today’s episode, I’m going to answer the following questions:

  • What do you do after “blowing it” on the weekend?
  • Is oatmeal good for you?
  • How can you satisfy your sweet tooth after dinner?
  • Do you have to eat breakfast?

But first, I wanna share an Apple Podcast review with you.

Clarisse Gomez rated The Health Investment Podcast 5 stars and wrote:

Awesome Podcast! Brooke, host of The Health Investment Podcast, highlights all aspects of nutrition and more in this can’t-miss podcast! The host and expert guests offer insightful advice and information that is helpful to anyone who listens!

Thank you sooo much, Clarisse, for that amazing review! I’m so honored that you called it a “can’t-miss” podcast and am so grateful that you took the time to type out your feedback.

If YOU have enjoyed what you’ve heard so far, I’d love to hear your thoughts. Visit thehealthinvestment.com/review to rate the show—and thank you, in advance, for doing so!

Alright, let’s get to your questions…

Question #1: What do you do after “blowing it” on the weekend?

So, I want to start off answering this question by addressing the language: “blowing it”

I used to come from this mindset. I used to think that it was all or nothing.

I’d eat “healthy” Monday through Friday, and then my weekends were just a free pass to “cheat” and eat whatever I wanted.

But this was a vicious cycle. And it didn’t work.

I was still always 15-20 pounds overweight, and I lived on the weight loss + gain rollercoaster. Anytime I’d lose 5 pounds, I’d gain it back. Or I’d lose 10 pounds and gain that back.

It was rough!

Then, after doing a lot of research, enrolling in the Institute of Transformational Nutrition, listening to hundreds of health/wellness podcast episodes…I finally figured out how to lose weight and keep it off forever.

Sure, nutrition choices matter—as do choices you make about sleep, stress management, and movement.

BUT I’d say the single most important shift you can make is a shift to your mindset.

The sooner you stop thinking in black and white terms—the sooner you stop viewing your weekends as a chance to go ALL IN on “cheat” meals—the sooner you’ll be able to sustain a healthy diet and lifestyle long-term.

What does that even mean?

Here’s an example…

PAST me would’ve had pancakes for breakfast on a Saturday morning and then gone off the rails from there.

In my mind, starting the day with ONE “bad” meal was enough to ruin my entire weekend.

Now, if I have pancakes for breakfast, I eat them, enjoy them, and usually crave some type of protein and veggies for lunch. 

I’m much more in touch with how different foods make my body feel, so I CRAVE the things that make me feel amazing. And I don’t wait until Monday hits to eat them!

So, to get back to the question at hand—what do I do after “blowing it” on the weekend?—I’d say I don’t do anything.

Because I don’t see any weekend as a complete wash. Even if I eat A LOT of things on the weekend that could classify “blowing it,” I don’t do anything drastic on Monday.

I just get back to eating the things that make me feel amazing. I usually fast for around 14-16 hours because intermittent fasting really works for me. I drink tons of water. I’ll go for a walk to get some sunshine + fresh air, and maybe I’ll do some type of sweat-inducing workout as well because that always makes me feel awesome.

But the most important point I’m trying to make is that you CAN get out of the mindset of “blowing it” and find more balance. And once you do, it’s soooo freeing!

Question #2: Is oatmeal good for you?

Oats are among the healthiest grains on earth.

They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.

I feel great when I eat oatmeal and usually eat it once or twice a week.

But different people have different reactions to foods. 

Some people feel great when eating whole grains; others don’t.

So, is oatmeal good for YOU? I don’t know! It definitely could be, but I think it’s something you have to explore yourself. You’ve gotta get really in touch with how you feel after eating oats to see how your body reacts.

One point I’d make is that not all oats are created equal.

There are the cardboard silos of whole oats—and then there are the packets of flavored oats. You know the ones I’m talking about!

Opt for whole oats that you flavor yourself with something like nut butter or berries.

If you’re flavoring your oatmeal with tons of brown sugar or honey, you could be verging into the “not as healthy” zone. Because at that point it’s just becoming a bowl of sugar!

Also, protein is the most satiating macronutrient, so adding some protein powder to your oats could boost their nutritional value and help keep you full longer.

I like to make overnight oats by combining ½ cup old fashioned oats, ¾ cup liquid (water, cashew milk, real milk, etc.), 1 scoop protein powder, 1 teaspoon chia seeds, and ¼ teaspoon ground cinnamon. I leave this mixture in the fridge overnight and then the next day I add some berries and nut butter on top. It’s delicious!

Question #3: How can you satisfy your sweet tooth after dinner?

The first thing I’d say is that you probably have a “sweet tooth” after dinner because you’ve gotten into the habit of eating something sweet after dinner.

This doesn’t have to be the case! Habits can be broken.

If your body is used to eating a scoop of ice cream after dinner, it’s not permanently wired into your body to NEED that.

It’s just gotten USED to it because that’s your habit.

So I’d challenge you not to just accept that you have a post-dinner “sweet tooth” and to rewire your habits.

One way to do this is to reframe dessert as something that brings you joy—but it can be NON food related.

Maybe your after-dinner dessert is your favorite TV show, or a leisurely walk, or a hot bath, or a phone date with a long-distance friend.

In the event that you DO still want something sweet after dinner, what about:

  • A bowl of berries topped with heavy cream (that you whipped up yourself) and ground cinnamon?
  • Or fruit slices—like apples or peaches—topped with ground cinnamon?
  • Or a couple squares of 85% cacao dark chocolate?
  • Or a flavored seltzer water?
  • Or an unflavored seltzer with some maple digestive bitters?

The bottom line: it’s 100% possible to retrain your brain and rewire your cravings!

Question #4: Do you have to eat breakfast?

You do not!

Some people love eating first thing when they wake up—they do really well with breakfast and don’t want to part with it.

Awesome! If breakfast works for you, stick with it.

But the line “breakfast is the most important meal of the day” was invented in the 19th century by Seventh Day Adventists James Caleb Jackson and John Harvey Kellogg to sell their newly invented breakfast cereal.

So if you’re eating breakfast because you think it’s the most important meal of the day—that may not be the case for you!

I’m not a “breakfast person.”

I feel really, really great when I have black coffee in the morning and wait a few hours to consume my first meal. I’ve been doing this for years!

Some call this “intermittent fasting”—you give your body a break from digesting when you sleep at night, and then you give it a little bit longer of a break when you push back your first meal.

Again, this works really well for some people—like me!

Research suggests that sticking to some intermittent fasting practice may help with:

  • Weight loss
  • Insulin sensitivity
  • Cognition
  • Gut health
  • Longevity
  • Regulating your circadian rhythm
  • …and more!

If you’re curious about this practice and want to know if it could work for you, you can check out two previous podcast episodes.

In thehealthinvestment.com/fasting, I break down more of the research behind fasting and explain my own practice in greater detail.

In thehealthinvestment.com/fasting2, I chat with Dr. Cecily Ganheart, aka “The Fasting Doctor” on Instagram. She offers such a pragmatic approach to the practice—I LOVE everything she had to say and think you will too!

Alright! That wraps up the third Q&A ep!!

Remember: You can alllllways reach out to me with your nutrition and health questions via email (brooke@thehealthinvestment.com) or on Instagram (@thehealthinvestment).

I look forward to answering YOUR questions in a future episode!

⇒ To optimize every aspect of your health, visit My Favorite Things! There, you’ll find links to healthy packaged foods, toxin-free products, and overall wellness boosters.

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picture of oatmeal below title: Is Oatmeal Good For You? Do You HAVE To Eat Breakfast?