Speaker 1: Just so we're clear, we know that food is fuel.
Speaker 1: Every single person alive has between three and five emotional triggers.
Speaker 1: Sometimes we develop new ones when we experience anything that
Speaker 1: is traumatic. We're just affected, and until we master them,
Speaker 1: we're still going to remain affected. And the second we're
Speaker 1: emotionally triggered, our mind kind of jumps out of our
Speaker 1: body and we go into this forward, anxious thinking, and
Speaker 1: until we can get our mind back in our body
Speaker 1: and the ability to scan it, we get into this
Speaker 1: idea that food is a great idea we must be
Speaker 1: needing it.
Speaker 2: Today we have Kim Shapira on the show. Kim is
Speaker 2: a celebrity dietician, nutritional therapist, author, and creator of the
Speaker 2: Kim Shapira Method. Her method helps people take back their
Speaker 2: relationship with food and consists of six simple and very
Speaker 2: doable rules which anyone can follow. This episode, we discussed
Speaker 2: the rules, focusing specifically on the psychology behind them and
Speaker 2: what it takes to not just lose weight, but keep
Speaker 2: the weight off and be healthier and happier in the
Speaker 2: long run. One of the main takeaways from this episode
Speaker 2: is that a craving is not a hunger once you
Speaker 2: really can wrap your head around this. I believe a
Speaker 2: lot can really change for you in your life. So
Speaker 2: without further ado, I'll bring you Kim Shapira, Kim Shapira,
Speaker 2: how are you.
Speaker 1: I'm so happy to be here, Scott.
Speaker 2: I'm so happy that you are here. Do you see
Speaker 2: what's in my right hand right now?
Speaker 1: So proud of you. I'm so proud of you for
Speaker 1: so many reasons.
Speaker 2: Thank you. So you know, so you know what this
Speaker 2: is immediately?
Speaker 1: I mean, I'm hoping it's water.
Speaker 2: No, but it's it's it keeps track.
Speaker 1: Oh we know, I don't know. Tell me everything.
Speaker 2: It's linked to my phone and its track of how
Speaker 2: much water I'm drinking every day.
Speaker 1: I mean, look at all your growth potential. I'm so
Speaker 1: proud of you.
Speaker 2: Thanks, Kim. I appreciate you have this amazing method which
Speaker 2: I've heard about from multiple people who have tried it
Speaker 2: and have succeeded. So I've been trying it, and I
Speaker 2: you know, I'm loving it and getting a little obsessive
Speaker 2: about making sure I get in all the numbers for
Speaker 2: all the dimensions. But we're going to go through all
Speaker 2: the dimensions. I don't want to give it away yet.
Speaker 1: I like that you're all in. That that excites me.
Speaker 1: I'm very excited about that, and I just want to
Speaker 1: find a way to keep you all in always.
Speaker 2: Yeah, for sure, for sure. So let's start with perhaps
Speaker 2: my favorite sentence in your entire book. Oh and the
Speaker 2: sentence is a craving is not a hunger. I feel
Speaker 2: like that was really profound, and everything revolves around that
Speaker 2: in a way. Oh say, more turned philosophical sets Now
Speaker 2: you say more, I'm interview What do you mean, I'm
Speaker 2: interviewing you?
Speaker 1: What do you well? I mean you know that I'm obsessed,
Speaker 1: equally obsessed with the way that your mind works and
Speaker 1: wanting to know more about your mind. So to me,
Speaker 1: that seems very common sense, especially when we know our
Speaker 1: mind and we've been setting our mind. So what's really
Speaker 1: interesting is I know that food is fuel. I would say,
Speaker 1: like eighty percent of the population knows that food is fuel.
Speaker 1: And when we think food is fun, comfort, entertainment, joy,
Speaker 1: or the enemy, it means that it's an alarm going
Speaker 1: off and we're rationalizing a bad idea. And I would
Speaker 1: think a craving would fall into the same understanding. But
Speaker 1: I think I think it's profound that that's a sentence
Speaker 1: you picked out, and especially you know the idea idea
Speaker 1: that we get so seduced by a craving that it's
Speaker 1: like we just visualize, internalize, feel all of the feels
Speaker 1: when we think about what it's going to be like
Speaker 1: in our mouth. Yeah, And the truth is all the
Speaker 1: reward that we get is actually in the anticipation.
Speaker 2: Yes, And we know that you know from how the
Speaker 2: mechanisms of dopamine work. And you're really making this really
Speaker 2: clear to people who are trying to lose weight that
Speaker 2: you can feel. You know, eat when you're hungry is
Speaker 2: one of your roles, right, eat when you're hungry. So
Speaker 2: the interesting thing there is you can feel craving and
Speaker 2: then really get more mindful about huh is this a
Speaker 2: craving or is this a hunger?
Speaker 1: Right?
Speaker 2: And I think that just moment of reflection has changed
Speaker 2: my life.
Speaker 1: I mean, I couldn't be more pleased to hear that.
Speaker 1: And I also just always wonder why people don't talk
Speaker 1: about hunger.
Speaker 2: Yeah, yeah, because the hunger is not a bad thing, right,
Speaker 2: It's okay be hungry every now and then.
Speaker 1: I mean there's like our emotional self and then there's
Speaker 1: our physical self, and we get signals all day long
Speaker 1: telling us what we need. Right, we're thirsty, we have
Speaker 1: to use the restroom, it's time to go to sleep.
Speaker 1: And for some reason, we have this natural fear that
Speaker 1: if we go hungry, we're going to starve to death.
Speaker 1: And the truth is nobody has starved to death. We
Speaker 1: are not starving to death. And we will get so
Speaker 1: many signals to eat, our body will go into a
Speaker 1: full temper tantrum if we were strict, and all we
Speaker 1: will think about in such a narrow minded way is food,
Speaker 1: food food food. I mean, like if I said to you, okay, Scott,
Speaker 1: here's the thing. I'm going to let you pee one
Speaker 1: time today and I'm going to pick the time that
Speaker 1: you get to pee, your mind would go into overload
Speaker 1: and all you would think about would be having to
Speaker 1: use the restaurant right now, think about restriction. And then
Speaker 1: the flip side is why aren't we talking about hunger
Speaker 1: as a signal that is great? And like our body
Speaker 1: is requiring fuel to focus, to do all the things right,
Speaker 1: regulate our body temperature, our hormones, so many things, and
Speaker 1: yet we can't really eat all our calories in one moment.
Speaker 1: Our body isn't capable of that, so we have to
Speaker 1: spread it out over time and only eat as much
Speaker 1: as we need trusting, learning to trust. I'm actually going
Speaker 1: to eat again, you know, and we typically eat twenty
Speaker 1: one meals in a week.
Speaker 2: It seems like I've been remiss not to bring up ozempic.
Speaker 2: It's like it's a craze right now. Now, what are
Speaker 2: your thoughts on using ozempic for losing weight? Do you
Speaker 2: think it's a nice supplement to your method. Maybe it's
Speaker 2: not necessary for everyone, Maybe some people can just apply
Speaker 2: your method, and yeah, will.
Speaker 1: I mean, the truth is, my method's been my method
Speaker 1: for over twenty five years, and so if we think
Speaker 1: about what is ozempk actually doing, I think we have
Speaker 1: to slow down and like, this is the connection I
Speaker 1: feel you and I have. Okay, everything starts with our mind,
Speaker 1: and if we don't know where our mind is, we
Speaker 1: can't make rational choices. So let's use the example, and
Speaker 1: I'm going to come back to the ozempic in a minute.
Speaker 1: Let's use the example. There's an alarm going off right
Speaker 1: now in your house and we're in the middle of
Speaker 1: shooting this podcast. You would probably say, hold tight, Kim,
Speaker 1: I got to go figure out what that is. You
Speaker 1: would go to the alarm box, you would turn it off.
Speaker 1: Then you would scan your environment and make sure you
Speaker 1: were safe. Then you would come back and we could
Speaker 1: carry on. So if you start believing and start knowing
Speaker 1: that every single time you have a thought I have
Speaker 1: to pee, or every single time you have a thought,
Speaker 1: food is a good idea. All it is is an
Speaker 1: alarm coming from your environment. And then if you go
Speaker 1: to your mind, you quiet it, you turn it off,
Speaker 1: You scan your body, and you recognize why the alarm
Speaker 1: even was triggered. You might recognize my chest is tight,
Speaker 1: I'm having a hard time breathing, I'm really really bored,
Speaker 1: my stomach is hungry, and then you can actually appropriately
Speaker 1: deal with why the alarm was triggered. Right, So, just
Speaker 1: so we're clear, we know that food is fuel. Every
Speaker 1: single person alive has between three and five emotional triggers.
Speaker 1: Sometimes we develop new ones when we experience anything that
Speaker 1: is traumatic, Like every one of us is still traumatized
Speaker 1: by COVID. Some of us never wanted to leave the house.
Speaker 1: Some of us couldn't wait to leave the house. We're
Speaker 1: just affected, and until we master them, we're still going
Speaker 1: to remain affected. And the second we're emotionally triggered, our
Speaker 1: mind kind of jumps out of our body and we
Speaker 1: go into this, you know, forward anxious thinking, and until
Speaker 1: we can get our mind back in our body and
Speaker 1: the ability to scan it, we get into this idea
Speaker 1: that food is a great idea. We must be needing it. Now,
Speaker 1: what happens when we feel stressed or when we're emotionally triggered.
Speaker 1: In less than ten seconds, we have fourteen hundred sensations
Speaker 1: that occur simultaneously. They trigger the hippocampus. The hippocampus is
Speaker 1: our memory center. And if at one point in your
Speaker 1: life you ate because you had discomfort in your body,
Speaker 1: your mind is like, hey, I'm here to help you survive,
Speaker 1: and I remember the last time you felt this way,
Speaker 1: we ate and we felt better. Let's do that again,
Speaker 1: right and then right? And so if you think about
Speaker 1: ozempic and everybody who you know can't really differentiate between
Speaker 1: their emotional self and their physical self, ozembic is quieting
Speaker 1: that hippocampus. That's amazing. People are like quieting food noise
Speaker 1: for the first time in their entire life, and now
Speaker 1: they're actually be able they're actually able to deal with
Speaker 1: their emotions responsively. How cool is that? How cool is that? Right? Yeah? Yeah,
Speaker 1: So like I've been teaching that all this time, but
Speaker 1: now there's a medication that does it. So I think
Speaker 1: like you either can use the medication or you can
Speaker 1: use my rules and all of my tricks to help
Speaker 1: you get that. But the second part of what ozembic
Speaker 1: or a GLP one is doing is it's working on
Speaker 1: the hormone Latin. So when you think about your stomach,
Speaker 1: it's got two hormones that kind of regulate hungerful. And
Speaker 1: if you think about your stomach is like a bowl,
Speaker 1: the lining of your stomach when it gets when it
Speaker 1: detects that it doesn't have enough food, it signals grilling.
Speaker 1: That signals your brain is time to eat when you've
Speaker 1: eaten something. And here's the fun part. And studies prove
Speaker 1: that if you're starving and you eat a piece of
Speaker 1: bread in a restaurant and you wait ten minutes for
Speaker 1: your food to show up, you're no longer hungry, right
Speaker 1: because leptin has now detected there's food in your stomach
Speaker 1: and you're safe. So the gop ones are working on
Speaker 1: the food noise and the leptin, which you have the
Speaker 1: ability to do that too if you follow my rules,
Speaker 1: which rule number one, eat when you're hungry, take your
Speaker 1: normal portion, cut it in half, and wait fifteen minutes
Speaker 1: to see if you need more food. That rule is
Speaker 1: essentially a GLP one.
Speaker 2: Yeah, I mean so you can. You can psychological You
Speaker 2: called it a trick. You're funny because it's a psychological
Speaker 2: trick that does the same thing than what the medicine
Speaker 2: you're popping in your popping you're injecting. So let me
Speaker 2: read a quote to a quote from you. The way
Speaker 2: to break those habits and start to eat when you're
Speaker 2: hungry is to be aware of what you're actually feeling
Speaker 2: when you think you want to eat. The next time
Speaker 2: you find yourself searching through the cabinets for a snack
Speaker 2: or sitting down for a meal, pause and ask why.
Speaker 2: You list four reasons why we eat. We seafood, we
Speaker 2: are not seafood, We see food, we are emotional, we
Speaker 2: have a craving, and we feel actual physical hunger. Do
Speaker 2: you think so? You think there's a great benefit in
Speaker 2: being more mindful reflecting on the reasons why you're going
Speaker 2: to that food cabinet.
Speaker 1: One hundred percent. I think you need to know where
Speaker 1: your mind is at all times. And like you know,
Speaker 1: the definition a mindful is knowing where your mind is
Speaker 1: without judgment. And so we really need to put space
Speaker 1: between the thought to eat and the action to eat,
Speaker 1: if that makes sense, because we all eat quickly and mindlessly.
Speaker 2: We do. That's not the only thing we do quickly
Speaker 2: and mindlessly.
Speaker 1: No, it's not.
Speaker 2: Welcome to America.
Speaker 1: Yes, it's true.
Speaker 2: We do everything that way. Let's let's before we move
Speaker 2: on to rule number two. I wanted to talk about
Speaker 2: how to tackle hunger for sweets. So what you know,
Speaker 2: you say, feel it, acknowledge it, laugh at it, and
Speaker 2: leave it alone.
Speaker 1: Yeah.
Speaker 2: Have you found that that does that work for you?
Speaker 1: Yeah? It does. Have you tried it?
Speaker 2: I've tried it with candy corn, and the candy corn
Speaker 2: is good, too good. I don't get past the laugh
Speaker 2: at part.
Speaker 1: Okay, So let's let's load the whole thing down so
Speaker 1: you kind of understand what I'm talking about. Okay. So
Speaker 1: you know, our mind produces like over sixty thousand thoughts
Speaker 1: in response to what we see, smell, feel, here in touch.
Speaker 1: You are not taking credit for your heart beating your
Speaker 1: lungs to breathe, your stomach to digest, and you really
Speaker 1: can't be taking credit for the way that your mind
Speaker 1: is helping you survive every single moment. Right So, when
Speaker 1: you can actually see that your mind is thinking about
Speaker 1: candy corn, that's your opportunity to recognize the alarm has
Speaker 1: been triggered. To take a deep breath, come back into
Speaker 1: your body. And one trick that I always use is
Speaker 1: to ask yourself, where is my body? And then to
Speaker 1: repeat it's just right here, and then to say where
Speaker 1: is my mind? And really we can go find our
Speaker 1: mind and we'll recognize it's on the pantry candy corn
Speaker 1: in the you know, with the candy corn, or it's
Speaker 1: on the meeting I'm having next week, or it's on
Speaker 1: a conversation I had yesterday that I didn't like the
Speaker 1: way it went right. And if your mind is not
Speaker 1: in the same exact time zone as your body, you
Speaker 1: have some work to do. And so I would repeat
Speaker 1: the entire thing again, okay, until you know where your
Speaker 1: mind is. But what happens when we have candy corn
Speaker 1: is if you actually slow down time and really take
Speaker 1: your time to eat the candy corn, you'll actually recognize
Speaker 1: that it's offensive to your brain. It's so sweet that
Speaker 1: it's offensive. But we're applying pleasure in the exact same moment,
Speaker 1: and it's getting stored in our addictive center of our brain.
Speaker 1: And so what happens when we have the thought to
Speaker 1: have more candy corn, it's actually a physical withdrawal, and
Speaker 1: the hunger is coming from the discomfort you're having, and
Speaker 1: it's like a pulling, like you'd almost look under a
Speaker 1: rock for candy corn, right, And that is absolutely not hunger,
Speaker 1: because hunger is in your stomach. It's isolated to your stomach.
Speaker 1: It's not painful, it's not scary, and it should happen often, right,
Speaker 1: And so what happens when we have candy corn is
Speaker 1: we stay in the cycle and we think that that's
Speaker 1: what we love, and we think that's what we're hungry for.
Speaker 1: And if we actually took the time to recognize, wait,
Speaker 1: I'm thinking about candy corn in the middle of the
Speaker 1: morning while I just you know, have to do this
Speaker 1: homework assignment or whatever it is, you'll recognize it's only
Speaker 1: because you had candy corn yesterday or earlier in that day.
Speaker 1: And that's what I mean by last you want to
Speaker 1: break up your thought pattern.
Speaker 2: Well, I mean that that part really is great. It
Speaker 2: works for everything else, but candy corn.
Speaker 1: You how to really stop the candy corn is you
Speaker 1: actually have to stop eating candy corn for like four
Speaker 1: days so the sugar can leave your system, Okay, and
Speaker 1: then you'll no longer crave it.
Speaker 2: I think there's a lot of sugar and candy corn.
Speaker 2: I think they've really manufactured something that is really good,
Speaker 2: not for you, but good tasting. Okay. Anything else I
Speaker 2: want to cover within the eat when you're a hungry
Speaker 2: part sodium, Maybe we talk about salt cravings because you
Speaker 2: say salt cravings are a different story.
Speaker 1: Yeah. I would actually reach out to a doctor if
Speaker 1: you're having real salt cravings because it may be that
Speaker 1: you're not able to kind of keep your water balance
Speaker 1: maintained and could actually be a real, real serious issue.
Speaker 2: So eat when you're hungry. And then you talk about
Speaker 2: the looking glass.
Speaker 1: Oh, I love that you've picked up on that.
Speaker 2: Yeah, tell us a little about how the looking glass
Speaker 2: is relevant here, you know.
Speaker 1: Okay, And by the way, if you're also craving ice,
Speaker 1: you should call the doctor because that's that's an iron deficiency. Yeah, Okay,
Speaker 1: so it's one of my favorite quotes from Alice in
Speaker 1: Wonderland looking Glass and the White Queen says to Alice,
Speaker 1: the problem with people is they forget their future memories.
Speaker 1: And Alice says to the White Queen, what do you
Speaker 1: mean you know the future memories? And the Queen says,
Speaker 1: we know exactly how this goes if we don't change.
Speaker 1: I could predict how my clients are going to do
Speaker 1: based on this. People can even know exactly how they
Speaker 1: go how it's going to go if they don't actually
Speaker 1: work on the change. And one thing you and I
Speaker 1: are very aligned with, and something I've been saying for
Speaker 1: I think my whole life is people will come to
Speaker 1: me and they say I need to lose weight for
Speaker 1: a wedding or a party or a graduation, and I
Speaker 1: always say to them, what's going to happen the day after?
Speaker 1: And I really try and change people's minds from their
Speaker 1: goal to lose weight to make it their goal to
Speaker 1: learn how to change and make sustainable results for weight maintenance.
Speaker 1: That's the real goal.
Speaker 2: I see that. And a big part of that is
Speaker 2: identifying your quote triggers right triggers.
Speaker 1: And you know this is where I think the understanding
Speaker 1: that think about the superiority complex, which is I already
Speaker 1: know what I have to do, but also I neglect
Speaker 1: what I have to do. How do we change in
Speaker 1: that mindset.
Speaker 2: I think most people know at some level when they're
Speaker 2: doing something that's not moving them in the direction of
Speaker 2: positive growth. I think they know that, you know, but
Speaker 2: that knowing it is one thing.
Speaker 1: Right, that's not that's I mean, people know kale is
Speaker 1: full of vitamins. But you know, really early on in
Speaker 1: my career, I failed at putting people on diets, and
Speaker 1: it was a really good lesson for me. Actually I
Speaker 1: don't know if well it was in my book, but
Speaker 1: I don't know if you know this part. What you
Speaker 1: don't know about me is that I was a sick kid.
Speaker 1: Maybe you do because you read my book. But I
Speaker 1: spent a good portion of my twelfth year in and
Speaker 1: out of the hospital, and then about four years after
Speaker 1: that visiting my specialists at UCLA, and you would have
Speaker 1: probably considered me a quiet, shy kid. And so just
Speaker 1: picture a twelve year old going to the doctor and
Speaker 1: being in a lot of pain. And I must have
Speaker 1: been crying one day on my way to UCLA, and
Speaker 1: my mom said to me, don't cry, will go shopping.
Speaker 1: And this really imprinted on me, and every emotion led
Speaker 1: me to think shopping was a good idea. And somewhere
Speaker 1: in high school, I was talking to a doctor friend
Speaker 1: of mine. I was interning with him. He was a
Speaker 1: dietriss and he said to me, you know, food can
Speaker 1: make people sick or healthy. And that was one of
Speaker 1: those moments where I said, that's it for me. I
Speaker 1: want to be healthy, and I bet everybody else does,
Speaker 1: and I'm going to make a career in making people healthy.
Speaker 1: And I went to graduate school. I studied nutrition and
Speaker 1: I wanted to know everything about food. And my very
Speaker 1: first client was a therapist. And I say that because
Speaker 1: I was twenty seven, she should have been smarter than me, right,
Speaker 1: because she knew more about her mind. And she I
Speaker 1: helped her lose thirty pounds by putting her on a diet,
Speaker 1: and then she said to me at the end, after
Speaker 1: I helped her, I'm going to gain the weight back.
Speaker 1: And this triggered me in a million different ways because
Speaker 1: I just helped her get healthy and now she wanted
Speaker 1: to change it. And she said to me, my husband
Speaker 1: wants to be intimate with me all the time. And
Speaker 1: I was molested as a child, and I thought, oh
Speaker 1: my god, I don't know anything about people's relationship with food.
Speaker 1: It's not about kale, it's not about what they know
Speaker 1: to be healthy. And then I started recognizing the pattern
Speaker 1: that my clients are eating in the exact same way
Speaker 1: that I'm shopping. And if I can help myself, then
Speaker 1: I can really start having you know, helping them have
Speaker 1: sustainable results. And so that's how this all came to be,
Speaker 1: where I started really changing the way that I that
Speaker 1: I worked really and so it's not that people don't know,
Speaker 1: it's that they don't they neglect to do it. And
Speaker 1: that's the piece that's fascinating to me.
Speaker 2: Yeah, yeah, yeah. What what do you find is a
Speaker 2: big motivator for people? Why do most people decide to
Speaker 2: really commit and change isy aesthetics? What's it like the
Speaker 2: number like three top three reasons you've seen over and
Speaker 2: over again?
Speaker 1: What I mean? I would think that it would be health,
Speaker 1: It would be definitely. I would say looks probably is
Speaker 1: number one more than health.
Speaker 2: Yeah in Beverly Hills.
Speaker 1: Could be yeah, so looks health. And then I would
Speaker 1: say a party or a TV show that they're about
Speaker 1: to film, and these would not be these would not
Speaker 1: be the answers that I would allow them to walk
Speaker 1: away with.
Speaker 2: What is the best reason, too? Is wait? Health? Right?
Speaker 1: It is health? I mean obviously I picked this career
Speaker 1: to be healthy and to help people get healthy. And
Speaker 1: what do we have if we don't have our health right? Like,
Speaker 1: that's got to be somebody's priority, and it's not necessarily always,
Speaker 1: and it's not enough when we have short term memories
Speaker 1: and there's candy corn.
Speaker 2: Yeah no, absolutely, yeah, yeah.
Speaker 1: But I think my clients who find me are the
Speaker 1: ones who are done dieting. They're the ones who are
Speaker 1: sick and they're and tired and they're looking for sustainable change.
Speaker 2: What's the relationship between the gut and hunger?
Speaker 1: Well, we talked about the hormone growlin sure did, And
Speaker 1: I mean, is there one without the other? Like you
Speaker 1: you know, hunger is in your gut and if and
Speaker 1: if it is in your energy and if you are
Speaker 1: like bottoming out and you're feeling like low blood pressure
Speaker 1: or low blood sugar, these are different things in hunger.
Speaker 2: Let's let's double quick on the gut a little bit
Speaker 2: more because there's so much in the gut. What sort
Speaker 2: of pre biotics probiotics do you do you recommend? I
Speaker 2: I take like an all in one preeh post like it?
Speaker 1: I like it?
Speaker 2: I mean which one? Yeah? Go?
Speaker 1: I mean now I'm like, can I nerd out and
Speaker 1: just like slow down on the whole gut thing? Because Okay,
Speaker 1: so when you're talking about like gut health, we really
Speaker 1: have to start understanding the whole digestive track. And that's
Speaker 1: from your mouth to your anus, and it's the width
Speaker 1: of a tennis court. And every single inch of this
Speaker 1: track has a job, every single inch of it. And
Speaker 1: food should travel down one millimeter an hour, hopefully giving
Speaker 1: you a twenty four hour transit time. Now, what's really
Speaker 1: important is that we need to learn to stop and
Speaker 1: smell our food. I know this is like we don't
Speaker 1: talk about hunger. We also don't talk about chewing our food. First,
Speaker 1: we smell our food so we can get like a
Speaker 1: salivary amilies. Like what happens Scott when I say think
Speaker 1: about lemons, think about like a really good sour lemon
Speaker 1: in your mouth? What happens in your mouth?
Speaker 2: I get more water watery in my mouth. My mouth
Speaker 2: is watering.
Speaker 1: Okay, so that is salivary air.
Speaker 2: The same happens when you say candy corn as well.
Speaker 1: By the way, oh interesting, I love that. Okay, interesting
Speaker 1: and pickles, I'm sure. So your mind already told your
Speaker 1: digestive track get ready, we're going to be eating, and
Speaker 1: it produced salivary emilise. So just by thinking and smelling
Speaker 1: your food, you're actually starting to prep your body for digestion.
Speaker 1: It's very important to reduce gi distress. We need that saliva.
Speaker 1: And remember I told you that when you are emotionally triggered,
Speaker 1: you have these fourteen hundred different sensations. It actually dries
Speaker 1: up your mouth and it actually makes it harder to eat.
Speaker 1: And so if you override that and you eat, you're
Speaker 1: going to end up with bloating, gas, diarrhea, constavation. But anyway,
Speaker 1: let's go back. You smell your food, then you actually
Speaker 1: need to chew your food. Now we take big bites.
Speaker 1: We want to slow that down, and why not because
Speaker 1: we think we love food. So let's actually be present
Speaker 1: with the food. So you put the food in your
Speaker 1: mouth and you chew it longer than you think necessary,
Speaker 1: and you know what, that's really really boring, and our
Speaker 1: mind doesn't like boring moments, and so it's telling you
Speaker 1: to pick up your fork and eat faster, and we
Speaker 1: got to practice eating slower. By chewing your food and
Speaker 1: making it liquid, you're actually making it digestible and absorbable.
Speaker 1: So digestion starts with chewing, and it's our only mechanical
Speaker 1: form of breaking down the food. If you eat quickly
Speaker 1: and you don't chew your food, well, you are like
Speaker 1: swallowing whole pieces of food that are unrecognizable and you
Speaker 1: actually can't get the nutrition from inside that food, and
Speaker 1: that creates an inflammatory response immediately. So now we're talking.
Speaker 1: Now the food has gone from your mouth in a
Speaker 1: liquid form, hopefully, and it's sitting in your stomach where
Speaker 1: it needs to be there for two to five hours
Speaker 1: so it can actually be properly broken down. And so
Speaker 1: now let's just talk about this. Think about a paper
Speaker 1: towel holder, that cardboard ring. Okay, we're actually talking about
Speaker 1: the inside of that carboard ring right now, and that
Speaker 1: technically is the outside of your boy. Nothing has entered
Speaker 1: your bloodstream, and so we need everything to be staying
Speaker 1: in that hollow tube and that inside layer is called
Speaker 1: the mucosal layer. Connected to that are called tight junctions,
Speaker 1: and now the outside of the cardboard is called the
Speaker 1: epithelial cardbet. Those three layers make up your digestive track.
Speaker 1: So technically, what is inside that hollow tube has not
Speaker 1: entered your bloodstream, It has not started folding into those
Speaker 1: paper towels. If it has, and if it does, this
Speaker 1: is the how we get an increase in mood disorders
Speaker 1: disease states because it's not supposed to. So our first
Speaker 1: layer of defense is that mucosal layer. Hopefully we're protecting it.
Speaker 1: And so we're going to talk about those prebiotics and
Speaker 1: private and probiotics, right, So do you have any questions
Speaker 1: about that so far?
Speaker 2: Yeah? So I have Celiac disease, okay, and I one
Speaker 2: of the biggest use in the beginning when I've first
Speaker 2: diagnosed was that that it affected that that layer that
Speaker 2: you're talking about. So obviously my selfish question is what
Speaker 2: are some sort of what are some of the best
Speaker 2: probiotics or probiotics or things at regimens I could do
Speaker 2: to kind of rebuild it for people who may have
Speaker 2: had it for various reasons. There are other reasons too,
Speaker 2: other than celiac, why someone might have had some and
Speaker 2: I have been able to rebuild it. By the way,
Speaker 2: I'm like, I'm back, baby, but.
Speaker 1: You know I love that.
Speaker 2: Actually, yeah, yeah, I'm I'm back. But that was I
Speaker 2: was diagnosed later in life with celiac, so it really
Speaker 2: I went a whole lifetime of damage to it. But
Speaker 2: I'm good now. Yeah. But but yeah, but can you
Speaker 2: please give some advice there?
Speaker 1: Yeah, So prebiotics. So think about it this way. When
Speaker 1: we're born, we're born with our microbiome system, and this
Speaker 1: is going to be very influential in our mood, our health,
Speaker 1: the way that we break down food. And we can
Speaker 1: have up to ten pounds of microbiome in our entire body,
Speaker 1: and we have them in our mouth, our stomach, our vagina,
Speaker 1: and our anus. And when we take an antibiotic, we
Speaker 1: actually kill off colonies in any of these areas that
Speaker 1: we're never actually going to replace. And when we take
Speaker 1: a probiotic, those are kind of like little tourists that
Speaker 1: are visiting and they're leaving messages, but they don't stick around.
Speaker 1: So in order to repopulate and read ferment, let's say
Speaker 1: that mucosal lining, we need to be consistent in the
Speaker 1: way that we're eating and adding things to our diet.
Speaker 1: Prebiotics are things that feed the probiotics and they're very
Speaker 1: important for this repopulation. So some things I would say,
Speaker 1: there's about five things that I would say you want
Speaker 1: to include in your diet every single day, and that
Speaker 1: would be fiber between twenty five for a woman, twenty
Speaker 1: five grounds for a woman, and about thirty to thirty
Speaker 1: five grounds for a man. Is really really important as
Speaker 1: food for those probiotics, and they also pull out cholesterol
Speaker 1: and toxic estrogens, very very good for immune health. You
Speaker 1: want to make sure you're including fermented foods, which could
Speaker 1: be something like sour kraut or kimchi or yogurt. These
Speaker 1: things have natural probiotics that kind of like send messages
Speaker 1: all over the place to boost our immune system and
Speaker 1: our gut health. You want to diversify or in other words,
Speaker 1: have a diverse amount of fruits and vegetables every single day,
Speaker 1: and the recommendations are literally between four and seven servings.
Speaker 1: It could be four and seven vegetables or four and
Speaker 1: seven fruits, or a combination of the two. I'm not
Speaker 1: a huge fruit fan. I love vegetables they've got the
Speaker 1: same nutrients, so it doesn't matter which one you pick.
Speaker 1: And then you also want to make sure you're including
Speaker 1: whole grains. So the whole grains is tricky if you
Speaker 1: have celiac or other GI problems, but they're not so
Speaker 1: tricky if you don't have those problems, so I wouldn't
Speaker 1: be so afraid of them. And one whole grain that
Speaker 1: I would recommend would be something like sourdough. Sourdough, it's
Speaker 1: sour and it's a fermented bread, so it already has
Speaker 1: the probiotic in it. The last thing I would recommend
Speaker 1: would be flax seed, geas seed, or hempseed every single day.
Speaker 1: And I've spoken to many like GI doctors and I
Speaker 1: always ask them like, what's the one thing you recommend
Speaker 1: for colon health? And without a doubt, they say flax seed,
Speaker 1: chia seed, and hempseed because it's high in fiber and
Speaker 1: because it's got omega threes. So now we're talking brain health,
Speaker 1: gut health, and heart health.
Speaker 2: Our mutual friend Lisa, who I hung out with yesterday,
Speaker 2: was like, I need to get my flax seed in today.
Speaker 2: Kim told me that I need more flax seed.
Speaker 1: So every day always say literally.
Speaker 2: Yes, yes, so cal on, I think that's enough information
Speaker 2: to wet the app to what the salvatory glands about
Speaker 2: the gut. But it's really that is really valuable information.
Speaker 2: I want to move on to another psychological aspect of eating,
Speaker 2: because this is the Psychology Podcast, and I love that
Speaker 2: your work is so psychological. It's psychologically changing the relationship
Speaker 2: you have with food and with hunger, with your hunger
Speaker 2: more specifically, so eating when you're hungry is one, but
Speaker 2: another one is loving what you eat, like keep loving
Speaker 2: what you eat. And I think a lot of that's
Speaker 2: a big misconception. A lot of people think that, you know,
Speaker 2: like if I'm going to diet or if I way,
Speaker 2: I'm going to eat broccoli all day. Now, I know
Speaker 2: you love you love broccoli. I know, I know, but
Speaker 2: not everyone does. Kim tell us a little bit about
Speaker 2: how you can lose weight and still eat what you love.
Speaker 1: Yeah, so the whole rule is to eat what you love, Comma,
Speaker 1: but make sure the food loves you back. So you know,
Speaker 1: my degree is in human metabolism and clinical nutrition, so
Speaker 1: my goal is to help your body be well. That's
Speaker 1: the goal. Now, a lot of people have restricted only
Speaker 1: to find themselves binging. They also label food as good, bad, healthy,
Speaker 1: and unhealthy. They also know to eat kale, but are
Speaker 1: finding themselves having milkshakes and then filling a lot of
Speaker 1: shame and persecution. So the reality is it doesn't necessarily
Speaker 1: matter what you're eating to lose weight. When you eat
Speaker 1: when you're hungry, and when you start with half right,
Speaker 1: that's the fail safe piece. It's important for somebody to
Speaker 1: start trusting that they could eat food that they never
Speaker 1: felt they could eat and not gain weight. That's a
Speaker 1: really important piece to do this long term. Now, it's
Speaker 1: also quite interesting when somebody says I love bananas and
Speaker 1: then they're recognizing they're having diarrhea or heartburn, and it
Speaker 1: turns out that the banana in this scenario is the culprit. Right.
Speaker 1: It's shocking. Now, how often will you continue eating something
Speaker 1: that makes you sick? This is the piece that's very
Speaker 1: interesting to me, because you wouldn't stay in a relationship
Speaker 1: or you actually would stay in a relationship where the
Speaker 1: person is abusive or toxic, And this is like the
Speaker 1: hero's journey. At some point you're going to have to recognize, wait,
Speaker 1: I'm the only one who can heal myself? And now
Speaker 1: I have to get curious, does the banana make me
Speaker 1: feel sick? And can I see how I feel if
Speaker 1: I don't have the banana for a couple days. This
Speaker 1: is how we gain trust and how we can move
Speaker 1: forward in things. And then what ends up happening is
Speaker 1: people start recognizing I really don't feel great, and so
Speaker 1: they start changing naturally the foods that they're eating on
Speaker 1: their own, without restriction. That's how we grow.
Speaker 2: But you do say there are some exceptions. You say,
Speaker 2: you know, eat what you love unless you get sick
Speaker 2: from eating. Yeah, and that mays common sense. But but
Speaker 2: but there are some safeguards there, right, Like, what do.
Speaker 1: You mean safeguards? I mean, I think if I think,
Speaker 1: if you nails, I mean, what nails are we talking about.
Speaker 1: I don't think that people. I don't know that people
Speaker 1: are eating nails or people eating nails.
Speaker 2: No, I don't think that's the thing. I don't think
Speaker 2: that's the thing.
Speaker 1: But I don't know there could be. I mean, people
Speaker 1: are eating dirt, but that's you know that they need
Speaker 1: iron if they're eating dirt or craving dirt.
Speaker 2: But I mean, like, let's say someone like once needs
Speaker 2: to lower cholesterol, and they love eating food that is
Speaker 2: really high in the bad kind of fat. You know, yeah,
Speaker 2: you know you don't. You don't recommend eating that all.
Speaker 1: Day, right, Yeah, So when you're talking about that, you're
Speaker 1: talking about saturated fat, you know, fats that come from
Speaker 1: an animal. And it's the thing is, and this is
Speaker 1: the most amazing thing that I've ever discovered, is that
Speaker 1: most people who have high cholesterol, it's a weight related disease.
Speaker 1: You know, it's based on metabolic syndrome syndrome X. And
Speaker 1: so actually, when you lose weight, and when you lose
Speaker 1: the right type of weight, specifically body fat, your cholesterol
Speaker 1: goes down. And when you start losing weight and feeling better,
Speaker 1: you start making changes that are way more positive for
Speaker 1: you because you have less inflammation and actually your motivation
Speaker 1: becomes higher. Now, in some ways, people have what's called
Speaker 1: familial cholesterol, which is type two, and they've lost weight
Speaker 1: and their body fat is good and their muscle mass
Speaker 1: is good, but their cholesterol is still high. So then
Speaker 1: we have to look at their hormone health, and we
Speaker 1: also have to look at the type of foods they're choosing.
Speaker 1: So this is what you're getting at here, and I
Speaker 1: think the fail safe and starting with half and figuring
Speaker 1: out your hunger is so protective, believe it or not,
Speaker 1: in lowering cholesterol, blood pressure, and blood sugar. Unfortunately, familial
Speaker 1: to cholesterol, the one that you can't really fix with
Speaker 1: diet does require medications. I think that people have different
Speaker 1: levels of inflammation. Maybe they've taken antibiotics, and so I
Speaker 1: think there's all different varieties of intolerances and those are
Speaker 1: all reversible.
Speaker 2: Rule three is eat without distractions. You say food is boring?
Speaker 2: What do you mean by that?
Speaker 1: Okay, so a lot of people call themselves foodies right now,
Speaker 1: I mean that's just yeah. And then ideally I would
Speaker 1: like you to be alone with your food, right I
Speaker 1: would like you to actually challenge yourself to sit down
Speaker 1: with your meal and have no distractions. Take away your book,
Speaker 1: your computer, your television show, the friends, the family at
Speaker 1: the table. Well, oh tell me, is food fun?
Speaker 2: No boring? Boring? It's boring if I'm not doing something
Speaker 2: else at the same time.
Speaker 1: And that right there is the game changer. So you
Speaker 1: should love what you're eating. I would never want you
Speaker 1: to put something in your body that you do not love.
Speaker 1: And that does not love you back. But you should
Speaker 1: not be eating it because it's fun, because it's actually not.
Speaker 1: And remember, we're always anticipating the next bite. We are
Speaker 1: literally in love with our food. We can't wait for
Speaker 1: our meal. We put the food on the fork, it's
Speaker 1: in our mouth and we don't even put our fork
Speaker 1: down for the next bite. We don't even bother spending
Speaker 1: time chewing it. Food is boring, unfortunately.
Speaker 2: Yeah, good point, good point. Oh well, most of us
Speaker 2: enjoy the anticipation more than we actually do the actual food. Yeah.
Speaker 1: I would tell you to enjoy the food. Why are
Speaker 1: you eating it?
Speaker 2: So you say, stop and smell the pasta?
Speaker 1: I do? I mean, how long does it even take
Speaker 1: to eat the pasta? You know, like a few minutes?
Speaker 2: Okay, good, Well that's another psychological trick. Mindful eating is
Speaker 2: a whole thing in the meditation literature, you know, to
Speaker 2: the retreats. When you go to retreats, they make you
Speaker 2: eat a raisin and and be mind They force you
Speaker 2: to be mindful about it.
Speaker 1: Yeah, and have you done that?
Speaker 2: I have, I've done it with my students.
Speaker 1: How long does it take to eat the raisin mindfully?
Speaker 2: A couple of minutes.
Speaker 1: Yeah, that's amazing. That's amazing. And right there, that's that
Speaker 1: fail safe where we slow down and we wait to
Speaker 1: see if we need more. And I had a client
Speaker 1: who in her advisory class in high school, every day,
Speaker 1: the teacher would bring donuts, little donut holes, and she
Speaker 1: was the kind of person who would pop a donut
Speaker 1: hole in her mouth. And I'm the kind of person
Speaker 1: who would take a couple bites of my donut hole,
Speaker 1: and she would eat three donut holes to my one donut. Wow,
Speaker 1: like slowing down eating a raisin over a couple minutes.
Speaker 1: That to me, that's why, like, if you could do that,
Speaker 1: then why we wouldn't have a weight problem.
Speaker 2: Yeah. Yeah, I mean, well, that's an interesting point you
Speaker 2: just made. There's genetics at play here, and then there's
Speaker 2: the things that we could do to change. Some people
Speaker 2: have a higher uphill battle due to their genetics.
Speaker 1: Right, yes, kind of Yeah.
Speaker 2: So what do you you know, how do you work
Speaker 2: with people who come in with all sorts of different
Speaker 2: genetic set points.
Speaker 1: Yeah, I think if they can get connected to all
Speaker 1: six of my rules, then they're going to be on fire.
Speaker 1: And I think that I actually heard you speak on
Speaker 1: this a little bit when you can picture your future self,
Speaker 1: which the truth is like, there was a study done fleas.
Speaker 1: I'm sure you're aware of that where the scientists put
Speaker 1: the fleas in a study and the fleas jumped in
Speaker 1: and out of the jar. What did I just say?
Speaker 1: The fleas put the the scientists put the fleas in
Speaker 1: a jart Did I say that? And then they jumped
Speaker 1: in and out. And then the scientists put a lid
Speaker 1: on the jar, and the fleas stopped trying to jump out.
Speaker 1: Then they took the lid off, they kept it off,
Speaker 1: and the fleas never tried to jump out. But here's
Speaker 1: the fascinating piece. The babies of the fleas they never
Speaker 1: tried jumping out. So when you talk about limitations, if
Speaker 1: you can't picture your future self, if you can't see
Speaker 1: past the limitation. Right, there's a quote that I love
Speaker 1: that says, if this disordered eating, it actually says, if
Speaker 1: this illness right now feels like a cage, please try
Speaker 1: to hear me. The door is unlocked and you are
Speaker 1: free to go. And why people stay in the cage
Speaker 1: is comfort, And why people don't tiptoe out is because
Speaker 1: they haven't decorated what it looks like outside of the cage.
Speaker 1: They don't feel safe, they feel so they stay.
Speaker 2: Stuck, worn't helplessness. Yeah. Rule four, take ten thousand steps
Speaker 2: every day. Okay, Now why that number? And does it
Speaker 2: have to be running? Can it be walking? Just any
Speaker 2: kind of movement? Is that helpful?
Speaker 1: Such great good questions and points. So right now the
Speaker 1: average American walks about thirty five hundred steps and they're obese. Okay,
Speaker 1: So just we know that just by getting seven thousand steps,
Speaker 1: you're decreasing your risk of sudden death by fifty percent
Speaker 1: and decreasing your risk of almost every other disease, including Alzheimer's.
Speaker 1: So what I have found over my twenty five years
Speaker 1: is that in order to maintain your weight loss, it
Speaker 1: has to be ten thousand steps. You have to be
Speaker 1: an active person. Now here's the thing. We can't always
Speaker 1: do it. It doesn't have to be perfect, but it
Speaker 1: has to be progressive. You have to be the kind
Speaker 1: of person who is active more times than you're inactive,
Speaker 1: and never following follow following less than seven thousand steps.
Speaker 1: So ten thousand steps helps your circadium rhythms with just
Speaker 1: your sleep and wake cycles. It helps your digestion, It
Speaker 1: helps your mood, and it helps you maintain your weight.
Speaker 2: Okay, well those are good reasons, yeah, to talk to
Speaker 2: me about the different types of that pay.
Speaker 1: Yeah. So if you're somebody who really is only averaging
Speaker 1: thirty five hundred, then your goal right now is just
Speaker 1: to get that number to seven thousand, right, And you
Speaker 1: can do it anyway that you want to do it.
Speaker 1: I don't care if you run up and down the
Speaker 1: stairs in your own home or in your office building.
Speaker 1: You could go to a bathroom on a different floor,
Speaker 1: taking the stairs, I don't care how you do it.
Speaker 1: Take less dishes out of the dishwasher. Those extra steps
Speaker 1: make a difference. Right. But at some point, just like
Speaker 1: what you love, and you're going to have to kind
Speaker 1: of figure out what loves you back. You're going to
Speaker 1: have to start recognizing my body needs many things. Needs
Speaker 1: cardiovascular health, and needs strength training, and needs flexibility, It
Speaker 1: needs endurance. I literally just saw the greatest commercial I've
Speaker 1: ever seen, as an elderly man lifting weights and he
Speaker 1: was talking about not doing it, you know, because he
Speaker 1: wanted to look great. And then later it shows him
Speaker 1: hugging his grandchildren and carrying groceries from the car, and like,
Speaker 1: this is it. We need our body to be well
Speaker 1: and remain well, and so it's got to be a
Speaker 1: variety of things to do to make that happen.
Speaker 2: I love that I'm doing it to look good, though
Speaker 2: I'm not. I am. I tell everyone the truth about
Speaker 2: my motivation because my health metrics are great, even my
Speaker 2: current weight. So I can't just say, oh, I need
Speaker 2: to do it because of help. No, I want to
Speaker 2: look good. Yeah, so that can be an okay motivation?
Speaker 2: Yeah yeah, yeah, yeah.
Speaker 1: I mean you have a plan, you know. I like it.
Speaker 2: I have a plan. I have a plant. Well if
Speaker 2: I drink eight cups of water a day, yeah, okay,
Speaker 2: Well I am I according to this app I'm doing
Speaker 2: it's it coined to my body. So everything they're telling
Speaker 2: me do ten cups of water a day? Yeah, but
Speaker 2: at will we st date? Is that Iteeah?
Speaker 1: So I would say it's minimum eight. And for every
Speaker 1: twenty pounds of person wants to lose, it's actually two
Speaker 1: additional cups of water. And if you drink a ton
Speaker 1: of caffeine, for every one cup of coffee, it's two
Speaker 1: additional cups of water. But the reality is people are
Speaker 1: either drinking way too much water or not enough water.
Speaker 1: And if you don't drink enough water, you're putting yourself
Speaker 1: at risk for that metabolic syndrome. So water detoxin filters
Speaker 1: all the toxins in our body, and if you're not
Speaker 1: drinking enough water, your liver kind of kicks in and
Speaker 1: helps your kidneys because your kidneys can't function properly without
Speaker 1: the water. And the liver's job is actually to metabolize fat.
Speaker 1: So we're now talking in cholesterol, body fat, and triglycerides.
Speaker 1: So if you don't drink enough water, you're going to
Speaker 1: see an increase in all three of those fats. It's
Speaker 1: a secret sauce to losing weight. Drink your water.
Speaker 2: So dehydration is how does dehydration affect losing weight?
Speaker 1: So if you don't drink enough water, your liver kind
Speaker 1: of helps your body detox and it stops metabolizing its
Speaker 1: fat instead it stores it.
Speaker 2: That's interesting because I feel like if I drink a
Speaker 2: lot of water, I feel fatter. Interesting, that's a thing
Speaker 2: called water weight, right.
Speaker 1: That's interesting, and I would actually love to know more
Speaker 1: about what I mean. You feel fatter, you feel full.
Speaker 2: I feel fuller. My stomach just my stomach protrudes further.
Speaker 1: Yeah, So then I wonder how fast you're drinking water,
Speaker 1: and I would recommend you drinking it slower. So, you know,
Speaker 1: we have intracellular water and extracellular water, and we have
Speaker 1: like one hundred trillion cells and they're forty percent water.
Speaker 1: And when we eat a diet that is high in
Speaker 1: let's say carbohydrate, which we should all be eating a
Speaker 1: diet plentyful of carbohydrate, but people don't always hear the
Speaker 1: word hydrate in the word carbohydrate. And those foods, which
Speaker 1: are milk, fruit, vegetables, and starches are full of water.
Speaker 1: So when we eat them, we're actually taking the water
Speaker 1: from inside the food and we're putting it into our
Speaker 1: intracellular cells. And it takes about three days for that
Speaker 1: to diffuse diffuse back to extracellular and so it could
Speaker 1: look like you're gaining weight, but all you did was
Speaker 1: really what you're saying, gain water weight, and it's not real.
Speaker 1: But like, if you're drinking that bottle right there, let's
Speaker 1: say it's twenty four ounces, and you drink the whole thing,
Speaker 1: you're actually putting a pound and a half of water in.
Speaker 2: Your system, right right, Yeah, that's right, but you.
Speaker 1: Didn't really gain weight because really your only real weight
Speaker 1: is on a Thursday morning, first thing in the morning.
Speaker 2: That's right. And you do say change a relationship to
Speaker 2: the scale, and you do recommend Thursdays. Why Thursdays to measure.
Speaker 1: Our human body weighs more on Mondays. And it takes
Speaker 1: again three days to diffuse back to normal from all
Speaker 1: of maybe alcohol, salt or food that you ate that
Speaker 1: whatever is changing the composition. It takes three days. So
Speaker 1: our lowest way to the week is on a Thursday.
Speaker 1: Always so interesting, Yeah.
Speaker 2: Well, I know I find this interesting. You say, quote
Speaker 2: dehydration can make you feel headache, constanpate, tired, and run down.
Speaker 2: It can lead to weight gain, and it's damaging to
Speaker 2: your organs. Make drinking water easy and make it a habit.
Speaker 2: You do not need to be perfect, and every day
Speaker 2: may be different. Just be patient and stick with it.
Speaker 2: It's been fun measuring how much water I'm drinking a
Speaker 2: day and obsessively drinking water. Can you drink too much water?
Speaker 1: Drinking water flushes out all of our vitamins and minerals.
Speaker 2: Oh is that a good or bad? Not good?
Speaker 1: Not good? We want to not good.
Speaker 2: Rule sticks get seven hours of sleep. I always hear
Speaker 2: everyone tell me get eight hours.
Speaker 1: Yeah, it's really seven to nine. So it's it's a
Speaker 1: great number. But the truth is the average American is
Speaker 1: getting six and a half. They can't even get seven.
Speaker 1: And so again, I don't like to add pressure to people.
Speaker 1: I want them to just you know, get there. Yeah,
Speaker 1: So people have problems falling asleep, staying asleep, and waking
Speaker 1: up rested. And this is called your circadium rhythm, and
Speaker 1: it's really melotonin and cortisol. And so there's just so
Speaker 1: many things that we could talk about here. But if
Speaker 1: you're having problems falling asleep, staying asleep, or waking up
Speaker 1: not rested, you definitely need to talk to your healthcare
Speaker 1: practitioner or work on your sleep hygiene.
Speaker 2: Relating to sleep and just like, like, how many hours
Speaker 2: before you sleep should you finish eating? I'm trying to think,
Speaker 2: I'm trying to think of the best way to phrase that. Yeah,
Speaker 2: I think stop eating.
Speaker 1: I think if you are somebody who has gird or heartburn,
Speaker 1: it has to be like four to six hours before
Speaker 1: you lay down. If you're somebody who doesn't have that,
Speaker 1: then it's at least three hours before you lay down.
Speaker 1: If you eat close to bedtime, you're actually telling your
Speaker 1: brain it's time to wake up, and your overriding sleep
Speaker 1: and you're going to have poor sleep.
Speaker 2: So if you go to bed like ten thirty eight pm,
Speaker 2: you really should kind of be done eating by seven
Speaker 2: or so.
Speaker 3: Yep, seven exactly right, exactly right. And I would say
Speaker 3: my math ability is our genius level. It sounds like
Speaker 3: you say, here are the facts. Nobody is always hungry
Speaker 3: after dinner. Instead, you were giving in to what you're
Speaker 3: feeling for your anxiety and titlement.
Speaker 2: That's interesting. You sent titlement or a search for fun
Speaker 2: and a source of comfort, which is a bad habit
Speaker 2: that needs to be broken. And if you do experience
Speaker 2: physical hunger in the evening, it means you are not
Speaker 2: eating enough during the day, so you need to change
Speaker 2: how much you eat throughout the day. But the most
Speaker 2: part of thing here is you say you are in control.
Speaker 2: This seems to be a common theme of your book.
Speaker 1: Mm hmm, yeah, how do you feel about that?
Speaker 2: Well, it is very in line with my philosophy about
Speaker 2: overcoming a victim mentality in life. But not everyone's into that,
Speaker 2: you know, but really you can be in control.
Speaker 1: Yeah, I believe you can be in control. And in fact,
Speaker 1: there's a paradox right people who are living this lifestyle
Speaker 1: they're having fun, and people who are not find it hard.
Speaker 1: But if they can actually just start just doing it
Speaker 1: a little bit more every day, what ends up happening
Speaker 1: is they start falling in love with it.
Speaker 2: Let's end the whole episode on a single quote. If
Speaker 2: this illness feels right now like a cage, please try
Speaker 2: to hear me. It isn't locked. It has been open
Speaker 2: all along. You are free to go. Well said. Thank
Speaker 2: you Kim so much for inspiring so many people to
Speaker 2: be healthier, look better, naked, and feel better about themselves.
Speaker 2: You're doing great work in the world. Thank you so
Speaker 2: much for on my podcast.
Speaker 1: Thank you for having me so fun.