1 00:00:27,720 --> 00:00:31,480 Speaker 1: Take a deep breath in through your nose. 2 00:00:33,560 --> 00:00:34,280 Speaker 2: Hold it. 3 00:00:36,720 --> 00:01:02,000 Speaker 1: Now, release slowly again, deep in, helle hold release, repeating 4 00:01:02,200 --> 00:01:09,080 Speaker 1: internally to yourself as you connect to my voice. I 5 00:01:09,120 --> 00:01:24,959 Speaker 1: am deeply, deeply well. I am deeply well. I am deeply. 6 00:01:26,880 --> 00:01:32,560 Speaker 3: Wow. I'm Debbie Brown and. 7 00:01:32,560 --> 00:01:35,120 Speaker 2: This is the Deeply Well Podcast. 8 00:01:41,520 --> 00:01:44,480 Speaker 3: Welcome to Deeply Well, a soft place to land in 9 00:01:44,520 --> 00:01:45,160 Speaker 3: your journey. 10 00:01:45,400 --> 00:01:46,280 Speaker 2: A podcast for. 11 00:01:46,280 --> 00:01:50,480 Speaker 3: Those that are curious, creative, and ready to expand in 12 00:01:50,600 --> 00:01:54,840 Speaker 3: higher consciousness and self care. I'm Debbie Brown. This is 13 00:01:54,880 --> 00:01:59,960 Speaker 3: where we heal, this is where we become. Today's guest 14 00:02:00,120 --> 00:02:01,600 Speaker 3: is going to blow your mind. I'm just going to 15 00:02:01,640 --> 00:02:06,600 Speaker 3: start there. I am such a fan of her books 16 00:02:06,720 --> 00:02:10,960 Speaker 3: and her work and the information she is bringing forward, 17 00:02:11,200 --> 00:02:15,200 Speaker 3: especially for women, is helping to revolutionize the ways that 18 00:02:15,240 --> 00:02:18,200 Speaker 3: we treat ourselves, the ways that we understand our body, 19 00:02:18,680 --> 00:02:21,880 Speaker 3: and the ways we're able to regulate our nervous systems 20 00:02:22,000 --> 00:02:26,240 Speaker 3: and our anxiety. And it is such a gift and 21 00:02:26,480 --> 00:02:30,760 Speaker 3: so important. So I'm going to run through this absolutely 22 00:02:30,760 --> 00:02:35,320 Speaker 3: incredible bio. Michelin starred chef David Boulay described doctor Uma 23 00:02:35,440 --> 00:02:40,360 Speaker 3: Naido as the world's first triple threat in food and medicine, 24 00:02:40,720 --> 00:02:45,919 Speaker 3: A Harvard trained psychiatrist, professional chef, and a trained nutrition specialist. 25 00:02:46,480 --> 00:02:50,280 Speaker 3: Her nextus of interests have found their niche in nutritional psychiatry, 26 00:02:50,520 --> 00:02:54,680 Speaker 3: where she is considered a pioneer. Doctor Nadou founded and 27 00:02:54,720 --> 00:02:59,400 Speaker 3: directs the first hospital based nutritional psychiatry service in the 28 00:02:59,560 --> 00:03:03,840 Speaker 3: United States. She's the Director of Nutritional and Lifestyle Psychiatry 29 00:03:03,880 --> 00:03:08,280 Speaker 3: at Massachusetts General Hospital and Director of Nutritional Psychiatry at 30 00:03:08,400 --> 00:03:12,640 Speaker 3: MGH Academy. While serving on the faculty at Harvard Medical School, 31 00:03:13,080 --> 00:03:16,639 Speaker 3: she was considered Harvard's Mood Food Expert and is also 32 00:03:16,760 --> 00:03:20,520 Speaker 3: the national best selling author of This Is Your Bringing 33 00:03:20,639 --> 00:03:24,160 Speaker 3: on Food, a book that changed My life. In her 34 00:03:24,240 --> 00:03:26,840 Speaker 3: upcoming book, Calm Your Mind With Food, she shows the 35 00:03:26,880 --> 00:03:30,600 Speaker 3: cutting edge science explaining the ways in which food contributes 36 00:03:30,639 --> 00:03:33,359 Speaker 3: to our mental health and how nutrition can help treat 37 00:03:33,800 --> 00:03:38,280 Speaker 3: and prevent a wide range of psychological and cognitive health issues, 38 00:03:38,640 --> 00:03:44,920 Speaker 3: from ADHD to anxiety depression OCD and more. Doctor Uma, 39 00:03:45,680 --> 00:03:47,960 Speaker 3: I am so grateful for your work. Thank you for 40 00:03:48,040 --> 00:03:49,040 Speaker 3: joining us. 41 00:03:49,120 --> 00:03:51,680 Speaker 4: Thank you, thank you for that lovely introduction, and thank 42 00:03:51,720 --> 00:03:53,920 Speaker 4: you for hosting me. It's always lovely to see you. 43 00:03:54,240 --> 00:03:55,880 Speaker 2: It is so lovely to see you. 44 00:03:55,880 --> 00:03:58,440 Speaker 3: You and I have the chance actually right around this 45 00:03:58,520 --> 00:04:01,680 Speaker 3: time last year, less of the time, we were turning 46 00:04:01,760 --> 00:04:02,920 Speaker 3: up in Mexico. 47 00:04:04,040 --> 00:04:06,360 Speaker 4: With the Woman's All Timers movements. 48 00:04:06,800 --> 00:04:11,200 Speaker 3: Yes, with one of our good friends Marius Driver, I 49 00:04:11,400 --> 00:04:14,320 Speaker 3: you know, Doctormay was so it was so interesting because 50 00:04:14,320 --> 00:04:17,280 Speaker 3: I actually had your book on my kitchen counter and 51 00:04:17,320 --> 00:04:19,640 Speaker 3: I had been reading it and pouring through it because 52 00:04:19,680 --> 00:04:24,000 Speaker 3: I had come to understand some health issues that I 53 00:04:24,120 --> 00:04:30,080 Speaker 3: was facing, and picking up your book radically changed the 54 00:04:30,120 --> 00:04:31,760 Speaker 3: way I saw how to. 55 00:04:31,760 --> 00:04:32,760 Speaker 2: Care for myself. 56 00:04:33,760 --> 00:04:36,159 Speaker 3: And then when I got to Mexico. 57 00:04:35,760 --> 00:04:37,600 Speaker 2: And I had to chance to meet you, I was 58 00:04:37,640 --> 00:04:40,640 Speaker 2: like full fan girl. I was like, oh my god. 59 00:04:41,240 --> 00:04:42,880 Speaker 4: It was so lovely to meet you and that was 60 00:04:42,960 --> 00:04:45,160 Speaker 4: such a lovely event. And thank you for sharing that. 61 00:04:45,240 --> 00:04:48,320 Speaker 4: You know, when I hear this type of feedback, it's 62 00:04:48,400 --> 00:04:51,880 Speaker 4: really the what drives my mission because it's reaching the 63 00:04:51,920 --> 00:04:54,359 Speaker 4: people where it makes a difference, where they stop to 64 00:04:54,520 --> 00:04:57,520 Speaker 4: understand that it can impact their health and their mental 65 00:04:57,560 --> 00:05:00,480 Speaker 4: well being as well, because the tour connected it physical 66 00:05:00,600 --> 00:05:03,120 Speaker 4: enough and I'm mental well being. So thank you for 67 00:05:03,160 --> 00:05:04,240 Speaker 4: saying that. I appreciated. 68 00:05:04,880 --> 00:05:06,480 Speaker 3: You know what I think so often and I mean, 69 00:05:06,480 --> 00:05:09,880 Speaker 3: my goodness, we have so much to get into I mean, 70 00:05:10,040 --> 00:05:15,719 Speaker 3: you're you are such a pioneer, and it's just it's 71 00:05:15,760 --> 00:05:18,760 Speaker 3: so powerful when I connect with people who you just 72 00:05:18,960 --> 00:05:21,000 Speaker 3: know destiny is on their life in such a big 73 00:05:21,040 --> 00:05:26,520 Speaker 3: way because to pioneer an entirely new stream of thought, 74 00:05:26,680 --> 00:05:30,559 Speaker 3: stream of science, you know, nutritional psychiatry, and I think 75 00:05:31,160 --> 00:05:33,840 Speaker 3: for so long in America. Well, let me start by 76 00:05:33,839 --> 00:05:37,240 Speaker 3: grounding here in my own journey. I'm a child born 77 00:05:37,240 --> 00:05:39,960 Speaker 3: in the eighties, so I'm a child born kind of 78 00:05:40,000 --> 00:05:43,840 Speaker 3: at the height of women being able to finally have 79 00:05:44,400 --> 00:05:45,920 Speaker 3: big careers. 80 00:05:45,440 --> 00:05:47,160 Speaker 2: And live lives in a certain way. 81 00:05:48,040 --> 00:05:51,240 Speaker 3: But that also meant that a lot of my generation 82 00:05:51,360 --> 00:05:54,640 Speaker 3: is considered the forgotten children generation, because it was a 83 00:05:54,640 --> 00:05:57,600 Speaker 3: lot of kids that became latchkey kids, or we're kind 84 00:05:57,600 --> 00:05:59,960 Speaker 3: of taking care of themselves, like you know, picking up 85 00:06:00,080 --> 00:06:03,440 Speaker 3: the weight, making their own food. And so for people 86 00:06:03,480 --> 00:06:07,120 Speaker 3: born in my generation, fast food for some of us 87 00:06:07,320 --> 00:06:09,240 Speaker 3: was such a huge. 88 00:06:08,960 --> 00:06:11,680 Speaker 2: Part of our lives and the way it. 89 00:06:11,600 --> 00:06:15,400 Speaker 4: Was a social moms and families and kids who you know, 90 00:06:15,680 --> 00:06:18,360 Speaker 4: coming home from school and yeah, and needing to have 91 00:06:18,400 --> 00:06:18,760 Speaker 4: a meal. 92 00:06:19,600 --> 00:06:21,880 Speaker 3: And it wasn't until I did some work with my 93 00:06:21,960 --> 00:06:25,760 Speaker 3: friend doctor will Cole this last year that I found 94 00:06:25,760 --> 00:06:27,719 Speaker 3: out I was on the verge of having leaky gut 95 00:06:27,880 --> 00:06:31,159 Speaker 3: and on the verge of having autoimmune and it was 96 00:06:31,240 --> 00:06:33,680 Speaker 3: so terrifying to me, and I thought, you know, I 97 00:06:33,720 --> 00:06:35,960 Speaker 3: don't understand how that could be the case. You know, 98 00:06:36,000 --> 00:06:38,640 Speaker 3: I do watch what I eat. I have a very 99 00:06:38,680 --> 00:06:42,640 Speaker 3: disciplined lifestyle. But a lot of those things that we 100 00:06:42,960 --> 00:06:46,000 Speaker 3: just can't figure out about ourselves are sometimes those seeds 101 00:06:46,040 --> 00:06:48,640 Speaker 3: planted in childhood from things that we were eating, from 102 00:06:48,680 --> 00:06:51,680 Speaker 3: things that we were doing. So being on the path 103 00:06:51,720 --> 00:06:54,960 Speaker 3: and finding your book of being able to really heal 104 00:06:55,080 --> 00:06:58,120 Speaker 3: my body and regulate some of the symptoms I was 105 00:06:58,160 --> 00:07:00,800 Speaker 3: finding myself having was just evolutionary. 106 00:07:01,560 --> 00:07:04,640 Speaker 4: Thank you for saying that. And I'm so glad that 107 00:07:04,760 --> 00:07:07,960 Speaker 4: you you know, he's a good vend and colleague doctor 108 00:07:08,000 --> 00:07:10,640 Speaker 4: at welcoll. But I also feel like when you can 109 00:07:10,720 --> 00:07:13,320 Speaker 4: recognize that there's something going on in your body, yeah, 110 00:07:13,440 --> 00:07:18,520 Speaker 4: and you are so right there because sometimes these let's say, 111 00:07:18,640 --> 00:07:22,240 Speaker 4: insults to our gut, microbiome or to our body, and 112 00:07:22,280 --> 00:07:24,120 Speaker 4: we know that the gut and brain are linked, have 113 00:07:24,240 --> 00:07:27,360 Speaker 4: happened at a different point in our life. Sometimes exactly 114 00:07:27,480 --> 00:07:30,640 Speaker 4: could be emotional stress, it could be trauma in many 115 00:07:30,720 --> 00:07:34,760 Speaker 4: different forms, but food can be traumatic in the sense 116 00:07:34,840 --> 00:07:37,960 Speaker 4: that it could be, like you said, it was something 117 00:07:38,000 --> 00:07:41,120 Speaker 4: that was a part of your life and for families 118 00:07:41,120 --> 00:07:45,000 Speaker 4: and parents and busy moms who couldn't be home, it 119 00:07:45,080 --> 00:07:48,600 Speaker 4: was a solution. So it could be that that impacted 120 00:07:48,760 --> 00:07:52,840 Speaker 4: certain bacteria or bacterial carlonies in your gut and you 121 00:07:53,160 --> 00:07:55,640 Speaker 4: recognize something and you step back from it and got 122 00:07:55,680 --> 00:07:58,480 Speaker 4: yourself help. And I truly wish more people would think 123 00:07:58,520 --> 00:08:03,080 Speaker 4: about it that way, because we can walk ourselves back 124 00:08:03,120 --> 00:08:08,320 Speaker 4: from so many conditions through being active about how we 125 00:08:08,400 --> 00:08:11,160 Speaker 4: eat and thinking about the gut microvinas one of the 126 00:08:11,200 --> 00:08:14,080 Speaker 4: mechanisms that impacts our mental well being. 127 00:08:15,760 --> 00:08:19,080 Speaker 3: Doctor Ama, with your background, you know, I think up 128 00:08:19,200 --> 00:08:21,920 Speaker 3: until now, because you're the pioneer of this space, it's 129 00:08:21,960 --> 00:08:27,960 Speaker 3: like psychiatry food. Huh, how did you create this path 130 00:08:28,120 --> 00:08:31,320 Speaker 3: and what did you see that made you say I 131 00:08:31,400 --> 00:08:32,800 Speaker 3: have to bring these two together. 132 00:08:33,760 --> 00:08:37,040 Speaker 4: You know, hindsight is always twenty twenty. So I'd love 133 00:08:37,120 --> 00:08:39,559 Speaker 4: to say, oh, I had this grand plan in life, 134 00:08:39,559 --> 00:08:41,840 Speaker 4: but actually, when I was three years old, I wanted 135 00:08:41,840 --> 00:08:45,040 Speaker 4: to be an astronaut. My parents were like, you know, 136 00:08:45,480 --> 00:08:47,800 Speaker 4: supporting whatever I wanted to do, But here I was 137 00:08:48,080 --> 00:08:48,959 Speaker 4: thinking about. 138 00:08:48,720 --> 00:08:49,760 Speaker 2: Space that was. 139 00:08:49,960 --> 00:08:52,600 Speaker 4: You know, I was an very interested kid and curious 140 00:08:52,640 --> 00:08:55,920 Speaker 4: and science driven. But my I came from a family 141 00:08:56,840 --> 00:09:02,000 Speaker 4: filled with love and food and good news tristion, but 142 00:09:02,080 --> 00:09:05,360 Speaker 4: also doctors, and I am very practitioners. I grew up 143 00:09:06,120 --> 00:09:09,160 Speaker 4: during a part heid in South Africa and moved to 144 00:09:09,200 --> 00:09:15,920 Speaker 4: study here, and so that that type of experience of 145 00:09:15,960 --> 00:09:18,880 Speaker 4: eating healthy meals. And my mom was in medical school 146 00:09:18,880 --> 00:09:21,480 Speaker 4: when I was little. So during the day, my parents 147 00:09:21,559 --> 00:09:24,720 Speaker 4: would leave me with my maternal grandmother, to whom my 148 00:09:24,720 --> 00:09:28,199 Speaker 4: first book is dedicated, and she I would literally observe 149 00:09:28,240 --> 00:09:29,960 Speaker 4: her preparing healthy meals. 150 00:09:29,720 --> 00:09:30,400 Speaker 2: All the time. 151 00:09:30,679 --> 00:09:33,040 Speaker 4: And I suppose that must have been absorbed into my 152 00:09:33,640 --> 00:09:38,400 Speaker 4: into me in a very strong way, because I understood 153 00:09:38,400 --> 00:09:40,160 Speaker 4: that that was how you should eat. And I was 154 00:09:40,200 --> 00:09:43,240 Speaker 4: always around the kitchen, and I was a nursery I 155 00:09:43,280 --> 00:09:46,000 Speaker 4: was a play school nursery school dropout, by the way, 156 00:09:46,080 --> 00:09:48,959 Speaker 4: Just so you know, I did that, like I refused 157 00:09:48,960 --> 00:09:49,400 Speaker 4: to go and. 158 00:09:50,480 --> 00:09:52,200 Speaker 2: Let me get away with it. I don't know how. 159 00:09:52,559 --> 00:09:54,800 Speaker 4: You know, It's because I loved my grandma so much, 160 00:09:54,800 --> 00:09:56,840 Speaker 4: and she would be doing fun things like cooking, you know. 161 00:09:56,880 --> 00:10:00,319 Speaker 4: So I identified earlier that I loved being around food. 162 00:10:00,920 --> 00:10:04,200 Speaker 4: We would pick fresh vegetables from the garden and I'd 163 00:10:04,200 --> 00:10:06,480 Speaker 4: see her prepared. I would sit and eat lunch with 164 00:10:06,480 --> 00:10:08,840 Speaker 4: my grandparents, and then after at the end of the day, 165 00:10:09,160 --> 00:10:10,760 Speaker 4: one of my parents would pick me up. So it 166 00:10:10,880 --> 00:10:13,600 Speaker 4: was very much how I grew up, and that was 167 00:10:13,600 --> 00:10:16,400 Speaker 4: more fun then. But I also learned yoga meditation from 168 00:10:16,400 --> 00:10:18,679 Speaker 4: them because they were trying to entertain me and they 169 00:10:18,720 --> 00:10:22,880 Speaker 4: would teach me what they knew. And so cut to 170 00:10:23,240 --> 00:10:28,280 Speaker 4: medical school and psychiatry residency. No one was talking about food, 171 00:10:28,720 --> 00:10:32,959 Speaker 4: and here I was learning these heavy duty medications, which, 172 00:10:33,240 --> 00:10:35,880 Speaker 4: by the way, let me say first and foremost have 173 00:10:36,080 --> 00:10:38,720 Speaker 4: also saved the lives of many of my basic patients. 174 00:10:39,120 --> 00:10:42,360 Speaker 4: But medications may not be for everyone, and here in 175 00:10:42,480 --> 00:10:46,760 Speaker 4: lies a very important nuance because if there are individuals 176 00:10:46,800 --> 00:10:50,920 Speaker 4: who can undertake lifestyle measures, nutrition being one of them, 177 00:10:51,440 --> 00:10:54,959 Speaker 4: to heal themselves, why not try that before you put 178 00:10:55,000 --> 00:10:57,800 Speaker 4: your body through a medication. But I went and as 179 00:10:57,880 --> 00:11:03,440 Speaker 4: learning all these psychotropy, psychopharmacology, no one was talking about 180 00:11:03,440 --> 00:11:05,960 Speaker 4: the side effects in terms of how they impact weight 181 00:11:06,080 --> 00:11:08,240 Speaker 4: and things like that. We were learning these and we 182 00:11:08,240 --> 00:11:10,960 Speaker 4: were talking to patients, but no one was saying, well, 183 00:11:10,960 --> 00:11:13,960 Speaker 4: how are you eating? Are you exercising. There were checklists 184 00:11:14,000 --> 00:11:16,440 Speaker 4: of certain things we do, and we've all been to 185 00:11:16,520 --> 00:11:19,000 Speaker 4: medical evaluation, the checklist that a doctor will go through. 186 00:11:19,679 --> 00:11:23,560 Speaker 4: But I kept thinking, this is a huge gap. It wasn't. 187 00:11:23,679 --> 00:11:25,839 Speaker 4: No one was really paying attention to what I was saying. 188 00:11:25,880 --> 00:11:29,560 Speaker 4: But a patient really changed my life early on because, 189 00:11:29,559 --> 00:11:32,560 Speaker 4: as a very timid new psychiatry resident, he came and 190 00:11:32,559 --> 00:11:36,000 Speaker 4: then yelled at me. He thought that I had caused 191 00:11:36,040 --> 00:11:38,840 Speaker 4: him to gain weight because he read about prozac, the 192 00:11:38,880 --> 00:11:41,640 Speaker 4: medication we had started. But literally it was about ten 193 00:11:41,679 --> 00:11:43,920 Speaker 4: days and he had come in overweight, so we knew 194 00:11:44,000 --> 00:11:47,839 Speaker 4: what in medication. But he had this very large cup 195 00:11:47,880 --> 00:11:51,800 Speaker 4: of coffee in his hand. In Boston, everyone loves Dunkin Donuts. 196 00:11:52,280 --> 00:11:54,800 Speaker 4: So being timid and being like a little scared and 197 00:11:54,920 --> 00:11:57,080 Speaker 4: getting used to being a resident, I said to well, 198 00:11:57,360 --> 00:11:59,000 Speaker 4: you know what, Bill, why don't you tell me what 199 00:11:59,040 --> 00:12:00,960 Speaker 4: you put in your coffee and let's try to see 200 00:12:01,000 --> 00:12:03,760 Speaker 4: how we can help you with your weight. And he 201 00:12:03,840 --> 00:12:05,760 Speaker 4: was distracted and he said, well, and he told me, 202 00:12:05,880 --> 00:12:09,320 Speaker 4: but we calculated it to be a quarter cup of 203 00:12:09,480 --> 00:12:13,240 Speaker 4: processed creamer, right, which has really junk ingredients in it, 204 00:12:13,600 --> 00:12:17,960 Speaker 4: and then eighty spoons of sugar in a twenty ounce cup. Wow. So, 205 00:12:18,120 --> 00:12:21,040 Speaker 4: although I'm not a huge calorie counter, for some reason 206 00:12:21,080 --> 00:12:24,640 Speaker 4: intuitively calculated this on the computer and I said, well, well, 207 00:12:24,679 --> 00:12:27,720 Speaker 4: before you even eat breakfast, you're consuming this amount of 208 00:12:27,760 --> 00:12:31,880 Speaker 4: sugar that is completely these are empty calories for your body. 209 00:12:32,440 --> 00:12:34,839 Speaker 4: And I saw his eyes light up like a light 210 00:12:34,880 --> 00:12:37,800 Speaker 4: bulb had gone off because he saw that I was 211 00:12:37,840 --> 00:12:41,600 Speaker 4: teaching him something that could make it change, and he 212 00:12:41,960 --> 00:12:44,280 Speaker 4: was you know, and that was a light bulb moment 213 00:12:44,320 --> 00:12:48,040 Speaker 4: for me because seeing that that interpretation meant he could 214 00:12:48,280 --> 00:12:52,040 Speaker 4: change his behavior because it connected. It was like, oh, 215 00:12:52,920 --> 00:12:55,000 Speaker 4: well tell me what to do. What can I do differently? 216 00:12:55,040 --> 00:12:57,400 Speaker 4: Because if I'm taking in that amount of sugar and 217 00:12:57,400 --> 00:13:00,720 Speaker 4: calory before I even eat, yeah, much weight is that 218 00:13:00,840 --> 00:13:03,760 Speaker 4: causing me? And so we grew to have a very 219 00:13:04,080 --> 00:13:07,640 Speaker 4: good therapeutic and productive relationship. We didn't need to raise 220 00:13:07,720 --> 00:13:11,240 Speaker 4: the dose of his medication. We worked with him slowly 221 00:13:11,280 --> 00:13:15,079 Speaker 4: and steadily over time to eat healthier and to lose weight. 222 00:13:15,160 --> 00:13:17,400 Speaker 4: And you know, without realizing he was kind of a 223 00:13:17,440 --> 00:13:21,320 Speaker 4: test case very early on in my career. Wow, But 224 00:13:21,400 --> 00:13:24,000 Speaker 4: I grew to really want to follow this path of 225 00:13:24,080 --> 00:13:27,120 Speaker 4: how can I bring this forward? Which led many years 226 00:13:27,200 --> 00:13:32,160 Speaker 4: later to starting my clinic, writing the book, but it 227 00:13:32,320 --> 00:13:34,840 Speaker 4: kept me on that path. It first alerted me to 228 00:13:34,880 --> 00:13:38,560 Speaker 4: how important it was that a person sitting in front 229 00:13:38,559 --> 00:13:42,600 Speaker 4: of you just accepting medication, but also understanding that they 230 00:13:43,040 --> 00:13:48,680 Speaker 4: have the autonomy of losing weight, exercising, eating healthy, sleeping better, 231 00:13:49,000 --> 00:13:53,679 Speaker 4: drinking enough water, all these basic important aspects of lifestyle. 232 00:13:54,240 --> 00:13:56,400 Speaker 3: Yeah, you know, it's so interesting because I think that's 233 00:13:56,440 --> 00:14:00,920 Speaker 3: the part that so many of us probably avoid. It's 234 00:14:00,960 --> 00:14:03,240 Speaker 3: the last thing on the list, which is being in 235 00:14:03,320 --> 00:14:06,600 Speaker 3: participation with what we put in our body. And it's 236 00:14:06,600 --> 00:14:09,320 Speaker 3: so easy to bypass that, especially with the marketing around 237 00:14:09,400 --> 00:14:13,520 Speaker 3: food and the propaganda around and trends around food and 238 00:14:13,960 --> 00:14:18,080 Speaker 3: eating styles. But it really comes back to the fundamentals. 239 00:14:18,440 --> 00:14:20,440 Speaker 4: It does come back to the fundamental So if we 240 00:14:20,680 --> 00:14:23,720 Speaker 4: take it back to what you were showing about your childhood, 241 00:14:24,280 --> 00:14:28,560 Speaker 4: you know, convenience foods, fast foods, foods that full full 242 00:14:28,880 --> 00:14:34,120 Speaker 4: need where people are this busy, really created a niche 243 00:14:34,200 --> 00:14:38,760 Speaker 4: market in this country which grew along with marketing which 244 00:14:38,840 --> 00:14:44,080 Speaker 4: honestly labels things incorrectly because it's not true nutrition. When 245 00:14:44,120 --> 00:14:48,080 Speaker 4: you calls. When you call, you know, a box of cereals, 246 00:14:48,800 --> 00:14:51,280 Speaker 4: whole brain, when In fact, the last ingredient on the 247 00:14:51,280 --> 00:14:54,080 Speaker 4: list is any type of actual brain, and it's highly 248 00:14:54,120 --> 00:14:57,440 Speaker 4: processed and has a lot of junk in it. So 249 00:14:58,000 --> 00:15:00,680 Speaker 4: we're dealing with marketing. We're dealing with they eat this, 250 00:15:00,920 --> 00:15:04,120 Speaker 4: not that culture we live in, which is confusing people 251 00:15:04,480 --> 00:15:06,960 Speaker 4: and no one actually know. I see this in my 252 00:15:06,960 --> 00:15:08,480 Speaker 4: practice all the time. I actually don't know what to 253 00:15:08,520 --> 00:15:11,160 Speaker 4: eat because yesterday, can I eat this? Can? 254 00:15:11,200 --> 00:15:11,400 Speaker 3: You know? 255 00:15:11,480 --> 00:15:15,760 Speaker 4: And people get so anxious about it, and understandably because 256 00:15:15,760 --> 00:15:20,000 Speaker 4: there's too much stimulation around I would say misguided information. 257 00:15:20,600 --> 00:15:23,520 Speaker 3: Yeah, and it's so hard to want to be a beginner, 258 00:15:23,680 --> 00:15:26,200 Speaker 3: especially when there's so many other things happening. I think, 259 00:15:26,240 --> 00:15:29,280 Speaker 3: you know, it can be so overwhelming and daunting, and 260 00:15:29,320 --> 00:15:32,760 Speaker 3: I think, for so many a very shameful experience. Why 261 00:15:32,800 --> 00:15:37,280 Speaker 3: don't I understand how to eat? And it's a basic 262 00:15:37,360 --> 00:15:40,440 Speaker 3: function I've been doing since I arrived to this planet. 263 00:15:40,240 --> 00:15:44,000 Speaker 4: Correct, And I think that this is why I feel 264 00:15:44,040 --> 00:15:47,480 Speaker 4: like and shame is such an important word because people 265 00:15:47,560 --> 00:15:51,280 Speaker 4: are also ashamed and feel that way when they may 266 00:15:51,320 --> 00:15:53,400 Speaker 4: not be feeling good. They may be feeling too anxious, 267 00:15:53,440 --> 00:15:55,920 Speaker 4: they may be feeling like they're mood step, they may 268 00:15:55,960 --> 00:15:58,560 Speaker 4: be feeling like they've gained weight and they can't put 269 00:15:58,600 --> 00:16:02,120 Speaker 4: the pieces together. So I think just having a moment 270 00:16:02,120 --> 00:16:04,960 Speaker 4: of grace with ourselves and saying, look, I can find 271 00:16:04,960 --> 00:16:07,120 Speaker 4: a solution. You know, I can get the help that 272 00:16:07,160 --> 00:16:09,720 Speaker 4: I need. I can read a book, or I can 273 00:16:09,800 --> 00:16:13,720 Speaker 4: find resources online from well vetted sources of qualified individuals 274 00:16:13,720 --> 00:16:17,800 Speaker 4: who can guide you. That becomes important. But having that 275 00:16:18,240 --> 00:16:22,640 Speaker 4: taking your breath and being able to guide yourself is 276 00:16:22,680 --> 00:16:25,360 Speaker 4: important deeply. 277 00:16:26,080 --> 00:16:27,080 Speaker 1: Well. 278 00:16:29,280 --> 00:16:32,040 Speaker 3: Your first book, the one that really got me hooked 279 00:16:32,080 --> 00:16:35,600 Speaker 3: on you is This is Your Brain on Food, and 280 00:16:35,760 --> 00:16:40,120 Speaker 3: it being able to glean wisdom from your book and 281 00:16:40,160 --> 00:16:43,200 Speaker 3: apply it change the way that I think I've been 282 00:16:43,200 --> 00:16:46,000 Speaker 3: able to show with it in my purpose because it's 283 00:16:46,040 --> 00:16:49,320 Speaker 3: helped calm my brain in such a way that I 284 00:16:49,360 --> 00:16:52,360 Speaker 3: can have clarity, I can get things done. I don't 285 00:16:52,400 --> 00:16:56,880 Speaker 3: find myself kind of rising and dipping so much in 286 00:16:57,000 --> 00:17:00,560 Speaker 3: the book and your upcoming book Calm your Mind with Food, 287 00:17:00,600 --> 00:17:03,720 Speaker 3: which everyone can see right here, what are some of 288 00:17:03,760 --> 00:17:06,240 Speaker 3: the ways for us to calm our minds. 289 00:17:07,240 --> 00:17:11,040 Speaker 4: It turns out that food is a very powerful tool 290 00:17:11,320 --> 00:17:15,440 Speaker 4: to help with anxiety and help calm down our mind. 291 00:17:16,000 --> 00:17:18,360 Speaker 4: You experienced with my first book, This is Your Brain 292 00:17:18,440 --> 00:17:21,520 Speaker 4: on food a way to kind of work through different 293 00:17:21,520 --> 00:17:25,800 Speaker 4: eating plants or recipes or maybe some symptoms. That book, 294 00:17:25,960 --> 00:17:28,359 Speaker 4: if I might start there, because they sort of linked 295 00:17:28,400 --> 00:17:32,760 Speaker 4: in a Suddain way, is almost a compendium of different conditions. 296 00:17:33,280 --> 00:17:37,040 Speaker 4: Starts off by something that I like to talk about, 297 00:17:37,040 --> 00:17:40,359 Speaker 4: which is that gut brain connection, so people understand what 298 00:17:40,440 --> 00:17:43,840 Speaker 4: that science behind it is. Because even taking myself back 299 00:17:43,880 --> 00:17:47,280 Speaker 4: to Bill that patient who yelled at me, just explaining 300 00:17:47,359 --> 00:17:51,159 Speaker 4: something to him meant was so powerful. And so just 301 00:17:51,600 --> 00:17:54,000 Speaker 4: breaking this down for people, unpacking it and then the 302 00:17:54,040 --> 00:17:57,720 Speaker 4: different conditions foods to lean into, but feeds foods to 303 00:17:57,760 --> 00:18:01,199 Speaker 4: also step back from. Then you have and lists of 304 00:18:01,240 --> 00:18:03,920 Speaker 4: things like where do you get vitamin D rich foods? 305 00:18:03,920 --> 00:18:06,440 Speaker 4: Where do you get you know, zinc rich foods? Because 306 00:18:06,480 --> 00:18:08,760 Speaker 4: you can start to put together what I now call 307 00:18:08,800 --> 00:18:12,600 Speaker 4: a nutritional psychiatry plate of healthy foods for your body 308 00:18:12,600 --> 00:18:16,080 Speaker 4: and whole foods. We're talking about Eat the orange, skip 309 00:18:16,160 --> 00:18:19,159 Speaker 4: the stowbought orange juice. That principle is more times than not, 310 00:18:19,240 --> 00:18:22,679 Speaker 4: just eat the food that you can. Then the processed 311 00:18:22,760 --> 00:18:26,240 Speaker 4: version in the supermarket that might have added sugars are 312 00:18:26,280 --> 00:18:32,080 Speaker 4: other ingredients and orange juice does then what happened is 313 00:18:32,119 --> 00:18:35,200 Speaker 4: as that book sort of gained momentum, and I feel 314 00:18:35,280 --> 00:18:38,760 Speaker 4: very blessed that this message resonated with so many people. 315 00:18:39,080 --> 00:18:41,600 Speaker 4: I realized that what I was seeing in my practice 316 00:18:41,800 --> 00:18:46,080 Speaker 4: during COVID was so much anxiety and worry and stress, 317 00:18:47,160 --> 00:18:50,520 Speaker 4: and I started to think, you know what happened at 318 00:18:50,520 --> 00:18:53,840 Speaker 4: the beginning of the pandemic that I remembered well. Zoloft 319 00:18:54,359 --> 00:18:57,240 Speaker 4: one of the most prescribed medications in the United States, 320 00:18:57,359 --> 00:19:01,160 Speaker 4: otherwise called cirtra lane, is a selective tone and reuptake 321 00:19:01,160 --> 00:19:05,720 Speaker 4: inhibita SSRI went on shortage in spring of twenty twenty. 322 00:19:05,760 --> 00:19:10,040 Speaker 4: There were so many new diagnoses of anxiety in this country. 323 00:19:10,840 --> 00:19:13,280 Speaker 4: For the first time in my career about two decades. 324 00:19:13,400 --> 00:19:16,400 Speaker 4: It went on shortage. We were getting calls and emails 325 00:19:16,400 --> 00:19:20,000 Speaker 4: and messages from pharmacies saying, we need to find solutions 326 00:19:20,040 --> 00:19:23,240 Speaker 4: for this patient who has zoloff because we have run 327 00:19:23,480 --> 00:19:27,080 Speaker 4: we have run out, and so wow, that was one 328 00:19:27,800 --> 00:19:31,960 Speaker 4: huge thing. Another factor was there were these shots on 329 00:19:32,040 --> 00:19:36,360 Speaker 4: television of you know, supermarket shelves being empty of certain foods. 330 00:19:36,640 --> 00:19:38,600 Speaker 4: People went to panic of how am I going to 331 00:19:38,600 --> 00:19:41,720 Speaker 4: get through this? We went lockdown. There was social distancing, 332 00:19:41,760 --> 00:19:43,960 Speaker 4: There was all this data coming out on COVID and 333 00:19:44,160 --> 00:19:48,159 Speaker 4: was a terrifying time. People stocked up on shelf stable goods, 334 00:19:48,200 --> 00:19:51,440 Speaker 4: and you and I know what's in shelf stable foods, 335 00:19:51,720 --> 00:19:53,600 Speaker 4: but how else were we going to get through this 336 00:19:53,760 --> 00:19:58,080 Speaker 4: time because we were not sure? And it unfortunately not 337 00:19:58,119 --> 00:20:02,600 Speaker 4: only to process food sales increase at that time. They 338 00:20:02,640 --> 00:20:08,000 Speaker 4: have remained high even post pandemic. In fact, certain manufacturers 339 00:20:08,000 --> 00:20:10,600 Speaker 4: I read even when back and started, you know, producing 340 00:20:10,600 --> 00:20:12,960 Speaker 4: more can soups and things like that because there was 341 00:20:13,000 --> 00:20:16,640 Speaker 4: a need. So that got us in the complete wrong 342 00:20:16,720 --> 00:20:20,640 Speaker 4: direction in terms of eating. But we also understand the context. 343 00:20:22,320 --> 00:20:25,960 Speaker 4: I think it is all of those things combined, including 344 00:20:26,080 --> 00:20:29,560 Speaker 4: all the angs to be experienced in that time, vaccine, worry, 345 00:20:30,960 --> 00:20:33,920 Speaker 4: back to school, back to work, hybrid model, zoom meetings, 346 00:20:34,000 --> 00:20:37,320 Speaker 4: all of this stuff, and it got us into anxiety 347 00:20:37,359 --> 00:20:40,399 Speaker 4: in a way that has been unheard of. And so 348 00:20:41,400 --> 00:20:45,000 Speaker 4: we've become an anxious nation. And I think that people 349 00:20:45,119 --> 00:20:48,439 Speaker 4: just need to think about for a second that food 350 00:20:48,520 --> 00:20:51,040 Speaker 4: can play a part in this. It's not the only thing. 351 00:20:52,000 --> 00:20:55,160 Speaker 4: I think. It's a holistic and integrated model. I think mindfulness, 352 00:20:55,680 --> 00:20:59,040 Speaker 4: meditation or all parts of it, even breath work, but food, 353 00:20:59,600 --> 00:21:02,359 Speaker 4: Like you said, you know how why don't we know? 354 00:21:02,400 --> 00:21:05,640 Speaker 4: We probably haven't really been taught properly, you know. And 355 00:21:05,720 --> 00:21:10,280 Speaker 4: so just making food the center or the central pillar 356 00:21:10,680 --> 00:21:12,439 Speaker 4: of one of the things you do is what I 357 00:21:12,520 --> 00:21:13,879 Speaker 4: walk people through in the book. 358 00:21:14,160 --> 00:21:18,440 Speaker 3: Wow. It's so it's just mind blowing to hear about. 359 00:21:18,880 --> 00:21:21,480 Speaker 3: I think the way we're kind of expanding to be 360 00:21:21,840 --> 00:21:23,320 Speaker 3: a nation of anxiety. 361 00:21:23,680 --> 00:21:23,840 Speaker 2: You know. 362 00:21:23,880 --> 00:21:26,800 Speaker 3: It's like I think about maybe five years ago, if 363 00:21:26,840 --> 00:21:29,439 Speaker 3: anyone used the word anxiety or that they you know, 364 00:21:29,560 --> 00:21:31,080 Speaker 3: had it, it was really like, oh my. 365 00:21:31,160 --> 00:21:32,080 Speaker 2: God, you have that? 366 00:21:32,200 --> 00:21:33,159 Speaker 4: What happened to you? 367 00:21:33,320 --> 00:21:33,720 Speaker 2: That's right? 368 00:21:34,720 --> 00:21:37,120 Speaker 3: And now it's like we're all knowing, like, well, kind 369 00:21:37,119 --> 00:21:40,200 Speaker 3: of everybody does at certain points, and yeah. 370 00:21:40,200 --> 00:21:43,119 Speaker 4: It's it's how we live. It's almost how we live. Yes, 371 00:21:43,760 --> 00:21:45,920 Speaker 4: And I think that's such an excellent point there, because 372 00:21:46,160 --> 00:21:49,639 Speaker 4: I feel as though we are living this way, but 373 00:21:49,840 --> 00:21:54,359 Speaker 4: we are starting to feel it's normal now. On the 374 00:21:54,359 --> 00:21:56,640 Speaker 4: flip side of this, I also want people to know 375 00:21:57,000 --> 00:22:00,919 Speaker 4: that anxiety, if hans the right way, can become your superpower. 376 00:22:01,359 --> 00:22:04,199 Speaker 4: It doesn't have to be negative. It has had a 377 00:22:04,240 --> 00:22:07,800 Speaker 4: negative context, It has had shame associated with it. It 378 00:22:07,840 --> 00:22:11,120 Speaker 4: has been used as a diagnosis. I think that many 379 00:22:11,160 --> 00:22:15,520 Speaker 4: of us are feeling unsettled, and aspects of that are anxiety. 380 00:22:16,280 --> 00:22:19,919 Speaker 4: But I also feel that if you get yourself and 381 00:22:20,200 --> 00:22:22,480 Speaker 4: you share this yourself, if you get yourself into a 382 00:22:22,480 --> 00:22:26,200 Speaker 4: proper routine, if you learn a breath work technique, if 383 00:22:26,840 --> 00:22:28,880 Speaker 4: there are different things that walk people through in the book, 384 00:22:29,119 --> 00:22:32,800 Speaker 4: you can reset that. And so when you have that 385 00:22:32,920 --> 00:22:35,479 Speaker 4: burst of anxiety come through. I'm not saying it's easy, 386 00:22:35,840 --> 00:22:37,600 Speaker 4: but there are ways to step back from it and 387 00:22:37,640 --> 00:22:40,960 Speaker 4: say I control you, you don't control me. And I 388 00:22:40,960 --> 00:22:45,720 Speaker 4: think that's where I'm hoping to guide people too. But 389 00:22:45,880 --> 00:22:47,680 Speaker 4: one way is through the power of their folk. 390 00:22:48,640 --> 00:22:49,080 Speaker 2: Wow. 391 00:22:49,560 --> 00:22:53,880 Speaker 3: Wow, how where are you taking us in our journey 392 00:22:54,119 --> 00:22:56,600 Speaker 3: with your newest book, Calm your Mind with Food? 393 00:22:57,280 --> 00:23:00,719 Speaker 4: The journey starts with explaining again some of the science 394 00:23:00,760 --> 00:23:06,440 Speaker 4: behind it, breaking down things like inflammation, immunity. There's newer 395 00:23:06,520 --> 00:23:10,399 Speaker 4: science that where people haven't made a connection that anxiety 396 00:23:10,480 --> 00:23:13,119 Speaker 4: is connected to our immune systems. Seventy percent of our 397 00:23:13,119 --> 00:23:16,159 Speaker 4: immune system is in the gut, and we need to 398 00:23:16,240 --> 00:23:20,199 Speaker 4: understand that a little bit to unpack that. Another component 399 00:23:20,400 --> 00:23:23,679 Speaker 4: is that people have talked a lot about metabolism, and 400 00:23:23,720 --> 00:23:27,080 Speaker 4: that's newer science that has also searched forward and has 401 00:23:27,119 --> 00:23:30,400 Speaker 4: become particularly important related to what we just talked about, 402 00:23:30,720 --> 00:23:34,120 Speaker 4: because we also know from research that many of us 403 00:23:34,520 --> 00:23:39,120 Speaker 4: in the US are metabolically unhealthy. So we may not 404 00:23:39,160 --> 00:23:41,400 Speaker 4: be overweight, we may actually be normal weight, we may 405 00:23:41,400 --> 00:23:43,760 Speaker 4: be a little overweight, maybe a range of things, but 406 00:23:43,920 --> 00:23:48,119 Speaker 4: our actual internal metabolism may be off. And again we 407 00:23:48,240 --> 00:23:50,760 Speaker 4: come back to what we call the sad diet of 408 00:23:50,840 --> 00:23:54,600 Speaker 4: the standard American diet, which is high in those processed, 409 00:23:54,680 --> 00:23:59,920 Speaker 4: ultra processed, highly sugared kind of junk foods and fast foods. 410 00:24:00,080 --> 00:24:04,000 Speaker 4: So there's there's a link right there. And then after 411 00:24:04,119 --> 00:24:07,080 Speaker 4: unpacking some of the science, I walk people through the 412 00:24:07,119 --> 00:24:09,680 Speaker 4: foods you should be including, and I break it down 413 00:24:09,760 --> 00:24:12,399 Speaker 4: into big food groups because what I wanted people to 414 00:24:12,480 --> 00:24:14,919 Speaker 4: understand is instead of debating how much of fib of 415 00:24:15,000 --> 00:24:17,280 Speaker 4: should you eat? Should you eat protein? Should you eat 416 00:24:17,280 --> 00:24:20,240 Speaker 4: a bean? Should you eat that? This is whole food. 417 00:24:20,840 --> 00:24:23,440 Speaker 4: This is these are the foods you should be choosing from. 418 00:24:23,680 --> 00:24:26,000 Speaker 4: You may not like a certain food, You may have 419 00:24:26,200 --> 00:24:29,800 Speaker 4: not been able to tolerate a certain food. That intolerance 420 00:24:29,920 --> 00:24:32,080 Speaker 4: may be where you have to see someone like myself, 421 00:24:32,080 --> 00:24:35,359 Speaker 4: a doctor will call and figure out is it gut dysbiosis? 422 00:24:35,480 --> 00:24:38,320 Speaker 4: Or is it a true allergy, which is different. And 423 00:24:38,440 --> 00:24:41,200 Speaker 4: then so it's talking about the whole foods, putting together plan. 424 00:24:41,320 --> 00:24:44,520 Speaker 4: Then it walks people through how you how you navigate 425 00:24:44,560 --> 00:24:47,480 Speaker 4: your supermarket. What are the foods you need to be 426 00:24:47,520 --> 00:24:51,040 Speaker 4: adding to your your supermarket cart if you are struggling 427 00:24:51,040 --> 00:24:54,919 Speaker 4: with anxiety, starting off with you. One of my favorite vegetables, 428 00:24:54,960 --> 00:24:57,840 Speaker 4: the purple is powding broccoli on the on the cover, 429 00:24:58,560 --> 00:25:03,320 Speaker 4: Truciferus vegetables a very powerful They contain glucocinates and sulfurrofanes, 430 00:25:03,640 --> 00:25:07,320 Speaker 4: which are powerful antioxidants that help our gut. They help 431 00:25:07,359 --> 00:25:10,560 Speaker 4: our mood, they help the neurotransmitters that are being manufactured 432 00:25:10,600 --> 00:25:14,280 Speaker 4: in the gut. So not just beautiful, colorful vegetable, they 433 00:25:14,320 --> 00:25:19,160 Speaker 4: actually have other impacts for us. And then recipes, and 434 00:25:19,200 --> 00:25:21,960 Speaker 4: this time I expanded the recipes from book one. I 435 00:25:22,160 --> 00:25:27,040 Speaker 4: created new recipes included I wanted to be more inclusive 436 00:25:27,160 --> 00:25:30,080 Speaker 4: of people talk about the Mediterranean diet, but there are 437 00:25:30,080 --> 00:25:32,879 Speaker 4: also many different cultures in the world, and so I 438 00:25:32,920 --> 00:25:36,560 Speaker 4: looked at more recipes that pre meditraation that are flexible, 439 00:25:36,640 --> 00:25:40,359 Speaker 4: so including spices and vegetables from other cultures that are 440 00:25:40,400 --> 00:25:43,600 Speaker 4: pan Asian but also making the recipes flexible. So I 441 00:25:43,600 --> 00:25:46,080 Speaker 4: want people to be able to switch out tofu if 442 00:25:46,080 --> 00:25:48,400 Speaker 4: they want to, or add in chicken if they want 443 00:25:48,440 --> 00:25:51,840 Speaker 4: to as their protein, but still use those healthy spices 444 00:25:51,920 --> 00:25:54,240 Speaker 4: that are going to help heal them and always lean 445 00:25:54,280 --> 00:25:55,000 Speaker 4: into the veggies. 446 00:25:55,320 --> 00:26:02,119 Speaker 3: Wow, I know some listening and some that I always 447 00:26:02,119 --> 00:26:05,119 Speaker 3: feel so grateful for. About the listenership of this show 448 00:26:05,760 --> 00:26:07,760 Speaker 3: is I've found and it's not a monolift. So I'm 449 00:26:07,800 --> 00:26:11,920 Speaker 3: not trying to generalize y'all, but almost everyone that listens 450 00:26:11,960 --> 00:26:17,200 Speaker 3: that response to this show is actively trying to revolutionarily 451 00:26:17,280 --> 00:26:20,720 Speaker 3: change their lives, from diet to mental health, to the 452 00:26:20,760 --> 00:26:25,520 Speaker 3: way we treat one another, to healing healing trauma and 453 00:26:25,880 --> 00:26:31,040 Speaker 3: healing our family backgrounds. And I feel so excited for 454 00:26:31,080 --> 00:26:34,000 Speaker 3: those listening to connect with your work, because it can 455 00:26:34,080 --> 00:26:37,400 Speaker 3: sound overwhelming, especially if you're hearing terms right now that you're. 456 00:26:37,240 --> 00:26:38,800 Speaker 2: Like, what is that? 457 00:26:40,320 --> 00:26:45,440 Speaker 3: When you dive into these books, there are lists, there 458 00:26:45,520 --> 00:26:48,560 Speaker 3: are examples, there are ways that you can walk into 459 00:26:48,600 --> 00:26:51,879 Speaker 3: a store and feel so confident that you'll be able 460 00:26:51,920 --> 00:26:55,040 Speaker 3: to meet your needs and understand. 461 00:26:54,640 --> 00:26:55,680 Speaker 2: Yourself in a new way. 462 00:26:55,720 --> 00:26:58,680 Speaker 3: And So before I get into a few more questions, 463 00:26:58,720 --> 00:27:01,720 Speaker 3: I want to ground this information and say you don't 464 00:27:01,760 --> 00:27:04,280 Speaker 3: have to read this book and know how to change 465 00:27:04,280 --> 00:27:07,640 Speaker 3: your life in a weekend. Give yourself a year, give 466 00:27:07,680 --> 00:27:13,040 Speaker 3: yourself four seasons. Try a new recipe a week, you know, 467 00:27:13,160 --> 00:27:15,800 Speaker 3: try adding in a couple new foods a day, and 468 00:27:15,840 --> 00:27:19,520 Speaker 3: then just notice yourself. Be an observation of your body, 469 00:27:19,560 --> 00:27:22,800 Speaker 3: your mind, your heart. See what you're responding to. When 470 00:27:22,880 --> 00:27:25,639 Speaker 3: and where do you feel a little bit lighter, Where 471 00:27:25,680 --> 00:27:29,320 Speaker 3: is your brain not feeling so foggy. To me, that 472 00:27:29,480 --> 00:27:32,840 Speaker 3: was one of the greatest benefits. I didn't know how 473 00:27:33,080 --> 00:27:37,320 Speaker 3: much of myself I didn't have access to under brain 474 00:27:37,400 --> 00:27:43,520 Speaker 3: fog and inflammation in my body. That revolutionized my life. 475 00:27:44,040 --> 00:27:47,760 Speaker 3: I was having this constant battle of aches and pains 476 00:27:47,800 --> 00:27:51,560 Speaker 3: and you know, just kind of like weight fluctuating in 477 00:27:51,600 --> 00:27:54,160 Speaker 3: a really dramatic ways that I couldn't account for. 478 00:27:55,440 --> 00:27:58,960 Speaker 4: I'm really glad for you that things have improved, and 479 00:27:59,000 --> 00:28:02,240 Speaker 4: happy to you but hearing I love what you said, 480 00:28:02,280 --> 00:28:04,479 Speaker 4: and thank you for doing that, because this is a 481 00:28:04,480 --> 00:28:06,959 Speaker 4: mauth on an artist. But it's not you're You're not 482 00:28:07,000 --> 00:28:10,080 Speaker 4: going to cure your anxiety in a weekend. It's really 483 00:28:10,119 --> 00:28:13,040 Speaker 4: about how can you make these slow and steady steps 484 00:28:14,000 --> 00:28:16,399 Speaker 4: and if I might. I wanted to go back to 485 00:28:16,440 --> 00:28:19,280 Speaker 4: something because you mentioned the word trauma and I listen 486 00:28:19,320 --> 00:28:21,639 Speaker 4: to your podcast. I think it's it's beautiful work that 487 00:28:21,720 --> 00:28:24,359 Speaker 4: you're doing, and I want to share a bit on 488 00:28:24,720 --> 00:28:31,160 Speaker 4: my food philosophy please, because often, you know, when you're 489 00:28:31,200 --> 00:28:34,120 Speaker 4: out there, as many of us, are kind of shared 490 00:28:34,119 --> 00:28:36,879 Speaker 4: trying to share work with the world and trying to 491 00:28:36,880 --> 00:28:39,280 Speaker 4: share educational work with the world. You know, people have 492 00:28:39,320 --> 00:28:41,880 Speaker 4: a lot of strong opinions. Well, you know, take a 493 00:28:41,920 --> 00:28:45,520 Speaker 4: stand on eat this and not eat that, or you 494 00:28:45,520 --> 00:28:48,600 Speaker 4: know you a lifelong vegetaran because my family is vegetarian, 495 00:28:49,920 --> 00:28:53,000 Speaker 4: my husband's family is not. So I cook anything. I'm 496 00:28:53,200 --> 00:28:55,680 Speaker 4: very inclusive of all foods in my life. I may 497 00:28:55,720 --> 00:28:58,680 Speaker 4: not eat them. But you know, people will often say, well, 498 00:28:58,720 --> 00:29:00,960 Speaker 4: you know you vegetaran. How came you don't advocate for 499 00:29:01,240 --> 00:29:04,200 Speaker 4: just this diet or just that diet. Why do you 500 00:29:04,640 --> 00:29:07,480 Speaker 4: add these recipes to your book? Well, you know, it 501 00:29:07,520 --> 00:29:10,840 Speaker 4: comes from a very deep set trauma on my own 502 00:29:10,880 --> 00:29:14,400 Speaker 4: life because as a child, I grew up in a wonderful, 503 00:29:14,400 --> 00:29:18,120 Speaker 4: loving family and was well nourished and taken care of. 504 00:29:18,280 --> 00:29:21,400 Speaker 4: But I also grew up in a party so I 505 00:29:21,400 --> 00:29:24,719 Speaker 4: didn't know that when I was little, that my little 506 00:29:24,920 --> 00:29:27,560 Speaker 4: mind was taking in these facts that you know, I 507 00:29:27,640 --> 00:29:29,520 Speaker 4: was being judged on the color of my skin, so 508 00:29:29,800 --> 00:29:31,800 Speaker 4: you were either one color or the other color in 509 00:29:31,880 --> 00:29:36,800 Speaker 4: South Africa and having less access to many different opportunities. 510 00:29:37,920 --> 00:29:40,680 Speaker 4: One of the things that registered deeply that I was 511 00:29:40,720 --> 00:29:44,000 Speaker 4: able to work through in my own therapy over many 512 00:29:44,160 --> 00:29:48,560 Speaker 4: years was the fact that that impacted me because what 513 00:29:48,640 --> 00:29:51,000 Speaker 4: I realized I didn't have is I didn't choose what 514 00:29:51,080 --> 00:29:53,440 Speaker 4: color I came out in the world, and yet I 515 00:29:53,520 --> 00:29:57,160 Speaker 4: was being judged and segregated on account of that. So 516 00:29:57,280 --> 00:30:02,080 Speaker 4: I feel extremely strongly about food equity and food autonomy, 517 00:30:02,160 --> 00:30:04,400 Speaker 4: and I feel that if you come to me and 518 00:30:04,600 --> 00:30:07,760 Speaker 4: you are only eating beef, if you come to me 519 00:30:07,800 --> 00:30:10,640 Speaker 4: and you're only eating vegetables, whatever it is, my role 520 00:30:10,720 --> 00:30:12,800 Speaker 4: is not to judge you and say don't eat this 521 00:30:12,960 --> 00:30:15,600 Speaker 4: and eat that. It is to guide you. It is 522 00:30:15,640 --> 00:30:19,800 Speaker 4: to respect your autonomy to understand what I can make 523 00:30:20,360 --> 00:30:23,760 Speaker 4: in that nutritional psychiatry plan for you that will be 524 00:30:23,840 --> 00:30:26,560 Speaker 4: nutritious for your mind and your body. I'm not there 525 00:30:26,560 --> 00:30:29,720 Speaker 4: to judge you, and I feel very strongly that there 526 00:30:29,840 --> 00:30:32,600 Speaker 4: is a culture out there of you know, judging people 527 00:30:32,680 --> 00:30:34,440 Speaker 4: on account of what they eat. And I don't like 528 00:30:34,520 --> 00:30:37,440 Speaker 4: it because I may not eat the piece of beef 529 00:30:37,600 --> 00:30:40,920 Speaker 4: or the chicken breast or whatever it might be because 530 00:30:40,920 --> 00:30:44,320 Speaker 4: I happen to be vegetan. But does it mean you shouldn't. 531 00:30:44,440 --> 00:30:47,640 Speaker 4: Absolutely not. You have the right to eat what you enjoy. 532 00:30:48,240 --> 00:30:50,920 Speaker 4: But there's a healthier version of that, especially for your brain. 533 00:30:50,960 --> 00:30:54,800 Speaker 4: And that's my role here. It's it really isn't and 534 00:30:54,840 --> 00:30:57,240 Speaker 4: it you know, it took me a while to sop 535 00:30:57,320 --> 00:31:00,840 Speaker 4: through that, but I feel like I've done a lot 536 00:31:00,840 --> 00:31:04,080 Speaker 4: of healing in that way, and I feel very strong. 537 00:31:04,880 --> 00:31:07,960 Speaker 4: People should decide and you should never feel someone is 538 00:31:08,040 --> 00:31:09,320 Speaker 4: telling you what to do. 539 00:31:12,840 --> 00:31:20,680 Speaker 3: Deeply well, to bring back the word shame from earlier 540 00:31:20,680 --> 00:31:25,320 Speaker 3: in our conversation, there's nothing that drives me more mad 541 00:31:26,040 --> 00:31:30,240 Speaker 3: than people using punishing tones with those that are looking 542 00:31:30,320 --> 00:31:32,840 Speaker 3: to change and learn and looking for help and looking 543 00:31:32,840 --> 00:31:36,680 Speaker 3: for help. There's reasons that so many, especially in this country, 544 00:31:36,920 --> 00:31:40,200 Speaker 3: don't know certain things. There are so many systemic systems 545 00:31:40,200 --> 00:31:43,960 Speaker 3: in place that keep healthy food from our community, that 546 00:31:44,200 --> 00:31:48,120 Speaker 3: take away there being even time or space to look 547 00:31:48,200 --> 00:31:50,680 Speaker 3: for those things, to spend time in the kitchen to 548 00:31:50,800 --> 00:31:54,320 Speaker 3: give to your children. And we're really truly doing the 549 00:31:54,360 --> 00:31:56,200 Speaker 3: best we can most of the time. 550 00:31:56,840 --> 00:32:00,240 Speaker 4: I firmly believe that I truly believe that everyone one 551 00:32:00,320 --> 00:32:02,800 Speaker 4: is trying to do the best that they can. And 552 00:32:02,840 --> 00:32:06,920 Speaker 4: I think that food can be a very shameful experience 553 00:32:07,480 --> 00:32:11,640 Speaker 4: through you know, through body weight, through the lens of 554 00:32:11,680 --> 00:32:14,360 Speaker 4: what I have access to, what I can't eat. And 555 00:32:14,400 --> 00:32:18,920 Speaker 4: then there are a whole group of individuals in the 556 00:32:18,960 --> 00:32:23,720 Speaker 4: media and social media specifically who share information which could 557 00:32:23,720 --> 00:32:26,680 Speaker 4: be misguided because it's solely based on their very strong opinion. 558 00:32:27,640 --> 00:32:31,800 Speaker 4: And I think, oh, yes, I mean, and I think 559 00:32:31,800 --> 00:32:34,920 Speaker 4: it's unfair because I have patients and people who are 560 00:32:34,920 --> 00:32:36,840 Speaker 4: not my patients but send me dms and say, well, 561 00:32:36,880 --> 00:32:38,200 Speaker 4: I saw this, you know, I send me a link 562 00:32:38,280 --> 00:32:40,760 Speaker 4: and I saw this is it okay to eat this food? 563 00:32:40,800 --> 00:32:45,720 Speaker 4: And you know, we we we do our best, and 564 00:32:46,080 --> 00:32:48,400 Speaker 4: we might I'm not saying we always write. I think 565 00:32:48,440 --> 00:32:52,080 Speaker 4: that that nutritional science is ever changing, and we are 566 00:32:52,160 --> 00:32:54,600 Speaker 4: humble about sharing the current research in the way that 567 00:32:54,680 --> 00:32:56,800 Speaker 4: we know it. We're never trying to misguide someone. But 568 00:32:57,680 --> 00:33:01,080 Speaker 4: you know, let's let's teach people if things. Let's start 569 00:33:01,080 --> 00:33:04,760 Speaker 4: looking at food labels. Let's not believe that natural organic 570 00:33:05,040 --> 00:33:07,640 Speaker 4: on all these different words that are parlayed on food 571 00:33:07,720 --> 00:33:11,280 Speaker 4: labels are what's healthy for you. But also, even if 572 00:33:11,360 --> 00:33:14,640 Speaker 4: it's a doctor telling you, I'm sorry to say, you know, 573 00:33:14,880 --> 00:33:17,720 Speaker 4: only eat this food, look at the research and decide 574 00:33:17,720 --> 00:33:22,480 Speaker 4: for yourself, because usually the best diet is not excluding 575 00:33:22,520 --> 00:33:25,600 Speaker 4: an entire food group. Maybe it's eating less of it, 576 00:33:25,680 --> 00:33:28,640 Speaker 4: maybe it's eating a healthier version of it. Here's one example. 577 00:33:29,240 --> 00:33:33,360 Speaker 4: You know, sliced bread, processed slices spread is not the 578 00:33:33,360 --> 00:33:36,960 Speaker 4: healthiest carbohydrate for you because it's highly processed and has 579 00:33:37,000 --> 00:33:40,000 Speaker 4: a ton of preservatives. Should it mean you never eat it? No, 580 00:33:40,160 --> 00:33:42,680 Speaker 4: I'm just saying, let's be weary a little bit of that. 581 00:33:42,880 --> 00:33:45,960 Speaker 4: But should you be eating cauliflower and other vegetables they 582 00:33:46,000 --> 00:33:49,720 Speaker 4: actually contain carbs, but healthier versions. So it's where we 583 00:33:49,760 --> 00:33:53,920 Speaker 4: make those choices and filling that gap of educating each 584 00:33:53,960 --> 00:33:56,960 Speaker 4: other about that. So when you hear someone say never 585 00:33:57,040 --> 00:34:00,880 Speaker 4: eat this green because it has eggs and see, think 586 00:34:00,880 --> 00:34:03,760 Speaker 4: about it and find the right people who can give 587 00:34:03,760 --> 00:34:06,800 Speaker 4: you the information it maybe that you can cook it differently, 588 00:34:07,320 --> 00:34:09,120 Speaker 4: that you can need a different version of it, but 589 00:34:09,480 --> 00:34:11,759 Speaker 4: it doesn't mean you have to exclude it entirely from 590 00:34:11,800 --> 00:34:14,200 Speaker 4: We died unless you're allergic. That's that's different. 591 00:34:14,520 --> 00:34:19,080 Speaker 3: And you know, give yourself everyone the space develop new taste. Yes, 592 00:34:19,280 --> 00:34:21,239 Speaker 3: you know, because that you're going to get some of 593 00:34:21,280 --> 00:34:23,439 Speaker 3: this stuff back at the store and you're going to say, 594 00:34:23,480 --> 00:34:24,520 Speaker 3: I don't like this. 595 00:34:25,080 --> 00:34:26,400 Speaker 2: What this tastes crazy? 596 00:34:26,400 --> 00:34:29,080 Speaker 3: I'm missing But you have to let your body detox 597 00:34:29,120 --> 00:34:31,640 Speaker 3: what you were used to because trust and believe the 598 00:34:31,680 --> 00:34:35,400 Speaker 3: things you like eating have things that have made you 599 00:34:35,480 --> 00:34:38,640 Speaker 3: like eating them, things that are trying to get you 600 00:34:38,680 --> 00:34:42,160 Speaker 3: addicted to that particular Yeah. 601 00:34:42,120 --> 00:34:45,920 Speaker 4: That they contain ingredients that trick our bodies into developing 602 00:34:46,000 --> 00:34:49,360 Speaker 4: cravings and then we want more of those foods. So 603 00:34:50,120 --> 00:34:52,800 Speaker 4: it's a system that we it's hard for us to 604 00:34:52,840 --> 00:34:56,680 Speaker 4: fight against, but I feel that we can. You know, 605 00:34:56,719 --> 00:34:58,880 Speaker 4: we can launch a campaign and take on the food 606 00:34:58,880 --> 00:35:02,080 Speaker 4: companies and try to change all of that. All we 607 00:35:02,200 --> 00:35:05,560 Speaker 4: can be autonomous and say I choose not to spend 608 00:35:05,600 --> 00:35:08,000 Speaker 4: my money on that food because there's a healthy evos 609 00:35:08,160 --> 00:35:12,440 Speaker 4: of this and really filling that gap and helping us 610 00:35:12,520 --> 00:35:13,680 Speaker 4: understand that is important. 611 00:35:14,239 --> 00:35:15,400 Speaker 2: That is so powerful. 612 00:35:16,000 --> 00:35:19,520 Speaker 3: Your new book, your latest book is Calm Your Mind 613 00:35:19,600 --> 00:35:22,520 Speaker 3: with Food, and of course your other bestseller, This is 614 00:35:22,600 --> 00:35:26,640 Speaker 3: Your Brain on Food, are available absolutely everywhere. I love 615 00:35:26,800 --> 00:35:29,720 Speaker 3: especially your Instagram page is something that I really enjoy 616 00:35:29,840 --> 00:35:35,360 Speaker 3: because you give really great information and things that people 617 00:35:35,400 --> 00:35:38,840 Speaker 3: can do today, right now to nourish their lives. So 618 00:35:38,960 --> 00:35:42,520 Speaker 3: please everyone follow Doctor Uma. Thank you, and I would 619 00:35:42,520 --> 00:35:45,200 Speaker 3: love to ask Doctor Uma as we close out this episode, 620 00:35:45,719 --> 00:35:50,200 Speaker 3: especially for any moms and dads listening, any parents, especially 621 00:35:50,200 --> 00:35:51,120 Speaker 3: the busy parents. 622 00:35:52,320 --> 00:35:54,080 Speaker 2: We all love. 623 00:35:53,880 --> 00:35:56,799 Speaker 3: Our babies, you know, we want our babies to have 624 00:35:56,920 --> 00:35:59,640 Speaker 3: the best, but it is important that we look at 625 00:35:59,640 --> 00:36:03,000 Speaker 3: what we're feeding them because we're setting the stage for 626 00:36:03,120 --> 00:36:05,560 Speaker 3: how they'll know their bodies, how they'll relate to their 627 00:36:05,600 --> 00:36:09,040 Speaker 3: health for the rest of their lives. So, especially for 628 00:36:09,200 --> 00:36:12,400 Speaker 3: kind of the busy parent that maybe investigating nutrition for 629 00:36:12,440 --> 00:36:14,920 Speaker 3: the first time, what are some ways to bring that 630 00:36:14,960 --> 00:36:16,200 Speaker 3: back home into the family. 631 00:36:16,560 --> 00:36:19,759 Speaker 4: I think that's a wonderful question. I'm going to give 632 00:36:19,760 --> 00:36:21,840 Speaker 4: you an example, and then I'll give you a few tips. 633 00:36:22,719 --> 00:36:25,200 Speaker 4: I did a food costing expand which I learned in 634 00:36:25,280 --> 00:36:28,080 Speaker 4: culinary school with some of my patients in a community 635 00:36:28,120 --> 00:36:33,120 Speaker 4: clinic in Boston, and moms were buying fast food meals 636 00:36:33,280 --> 00:36:36,480 Speaker 4: after work, coming into their appointments and then buying the 637 00:36:36,480 --> 00:36:39,520 Speaker 4: fast food so they had for their three little kids, 638 00:36:40,080 --> 00:36:43,319 Speaker 4: you know, different meals and had enough food, and we 639 00:36:43,400 --> 00:36:45,960 Speaker 4: would teach them that if you went to the supermarket 640 00:36:46,040 --> 00:36:49,080 Speaker 4: next door, that there could be a rotistrie chicken. And 641 00:36:49,280 --> 00:36:52,120 Speaker 4: most supermarkets you can always ask, By the way, don't 642 00:36:52,160 --> 00:36:54,400 Speaker 4: ever feel try to ask the question, what do you 643 00:36:54,400 --> 00:36:56,719 Speaker 4: put on your rotistry chicken before you put it in 644 00:36:56,760 --> 00:37:01,040 Speaker 4: the oven? In most places, honestly, they just let it 645 00:37:01,040 --> 00:37:03,399 Speaker 4: cook and it might add a little bit of salt, 646 00:37:03,520 --> 00:37:07,640 Speaker 4: maybe some mild seasoning, but nothing egregious, is what I'm 647 00:37:07,640 --> 00:37:12,080 Speaker 4: trying to say. It's not necessarily a processed ingredient. If 648 00:37:12,080 --> 00:37:15,680 Speaker 4: you buy that chicken for X amount versus three days 649 00:37:15,719 --> 00:37:19,240 Speaker 4: of these three meals, you can actually take the chicken. 650 00:37:19,440 --> 00:37:22,440 Speaker 4: You can have a roast chicken with vegetables. You can 651 00:37:22,480 --> 00:37:25,320 Speaker 4: have a taco, you can have a salad, you can. 652 00:37:25,600 --> 00:37:26,240 Speaker 2: Have a soup. 653 00:37:26,320 --> 00:37:30,520 Speaker 4: You can make about three days of meals for you know, 654 00:37:30,640 --> 00:37:33,719 Speaker 4: younger kids, a smaller family. Add in those veggies which 655 00:37:33,760 --> 00:37:36,720 Speaker 4: are not expensive. You can even get frozen veggies cost 656 00:37:36,800 --> 00:37:40,319 Speaker 4: saving nothing in them except if it says, you know, 657 00:37:40,719 --> 00:37:43,120 Speaker 4: green beans, it should be just green beans, no sauce, 658 00:37:43,320 --> 00:37:47,279 Speaker 4: sugar or syrup. In other words, you can amplify that 659 00:37:47,320 --> 00:37:50,760 Speaker 4: one roast chicken to actually feed your children whole foods. 660 00:37:51,480 --> 00:37:55,360 Speaker 4: So it's about going back to rethinking what we're doing. 661 00:37:55,719 --> 00:37:58,560 Speaker 4: You're not only saving money, you're feeding them actual food. 662 00:37:59,320 --> 00:38:01,560 Speaker 4: Then it becomes how does a mom or dad, a 663 00:38:01,640 --> 00:38:05,640 Speaker 4: busy pant, a busy family member navigate the supermarket. They 664 00:38:05,640 --> 00:38:09,200 Speaker 4: are actually center aisles with cost effective foods that are good. 665 00:38:09,239 --> 00:38:11,719 Speaker 4: It's not just the candy and the cereals and the 666 00:38:11,719 --> 00:38:14,160 Speaker 4: foods we tend to say go around the perimeter. They're 667 00:38:14,200 --> 00:38:18,400 Speaker 4: actually good things in the sentiles, beans, lugumes, lentils, canned 668 00:38:19,160 --> 00:38:24,120 Speaker 4: canned salmon, can other seafoods that are actually rich in 669 00:38:24,160 --> 00:38:27,279 Speaker 4: omega threes which are great for their brain development. And 670 00:38:27,360 --> 00:38:29,640 Speaker 4: if you can't go to the seafood section and buy 671 00:38:29,640 --> 00:38:32,680 Speaker 4: the whole side of wild salmon, which can be very costly, 672 00:38:33,040 --> 00:38:35,839 Speaker 4: you can do canned just look at what's in it. 673 00:38:36,760 --> 00:38:39,640 Speaker 4: Being in what you know something canned water is usually fine. 674 00:38:39,920 --> 00:38:42,360 Speaker 4: Same thing with beans and lugumes. You know things like 675 00:38:42,440 --> 00:38:45,479 Speaker 4: chick beas, black beans, you can rinse out what they're 676 00:38:45,520 --> 00:38:48,560 Speaker 4: in and cook those. Those are actual whole foods. You 677 00:38:48,600 --> 00:38:51,600 Speaker 4: don't have to necessary if you don't have time, do 678 00:38:51,680 --> 00:38:54,319 Speaker 4: the whole soaking and cooking process of the bean. Maybe 679 00:38:54,360 --> 00:38:57,600 Speaker 4: you don't have time the vegetables. If it's too much 680 00:38:57,640 --> 00:38:59,919 Speaker 4: work to clean the broccoli and do all that, get 681 00:39:00,040 --> 00:39:03,440 Speaker 4: a frozen bag, usually a larger size. Saves your money, 682 00:39:03,520 --> 00:39:06,760 Speaker 4: saves your time. Just make sure there's nothing else added 683 00:39:06,800 --> 00:39:09,400 Speaker 4: to it. So these are just ways, a few things 684 00:39:09,440 --> 00:39:12,240 Speaker 4: to get you started. You know, buy whole fruit instead 685 00:39:12,239 --> 00:39:15,680 Speaker 4: of the juice. A colleague of mine recently called the 686 00:39:15,719 --> 00:39:18,240 Speaker 4: sound on social media. Though it was fantastic. He called 687 00:39:18,960 --> 00:39:22,640 Speaker 4: maybe misquoting me, something like, instead of calling this high 688 00:39:22,600 --> 00:39:25,719 Speaker 4: fructose corn syrup, why don't we call it high fructose 689 00:39:26,480 --> 00:39:29,640 Speaker 4: apple juice or something like that, because essentially that juice 690 00:39:30,120 --> 00:39:32,960 Speaker 4: is mostly processed. It's not. But if you buy your 691 00:39:33,000 --> 00:39:35,640 Speaker 4: chrol on the apples, they're just eating the apple, cut 692 00:39:35,640 --> 00:39:37,880 Speaker 4: it up, you know, habit with a nut matter that 693 00:39:38,040 --> 00:39:41,560 Speaker 4: is not that expensive and it's a nutritious snack. So 694 00:39:41,600 --> 00:39:45,560 Speaker 4: it's giving people some actual straightforward tips that they can 695 00:39:45,640 --> 00:39:49,440 Speaker 4: try on any day that that are easy to remember. 696 00:39:50,040 --> 00:39:51,920 Speaker 4: Is where it can you know where we need to 697 00:39:51,960 --> 00:39:52,520 Speaker 4: be headed. 698 00:39:53,000 --> 00:39:55,320 Speaker 2: Thank you. That is so so so helpful. 699 00:39:55,760 --> 00:39:57,719 Speaker 3: And for any parents that are saying, but now my 700 00:39:57,840 --> 00:39:59,799 Speaker 3: kid is addicted to sugar, they love juice. 701 00:39:59,800 --> 00:40:00,920 Speaker 2: They love these things. 702 00:40:01,880 --> 00:40:03,680 Speaker 3: We have to be patient with them as we break 703 00:40:03,680 --> 00:40:06,160 Speaker 3: those patterns, you know, But it is important to give 704 00:40:06,160 --> 00:40:09,200 Speaker 3: it whatever time it needs and a lot. You know, 705 00:40:09,280 --> 00:40:12,560 Speaker 3: our children's relationship with food and their likes and dislikes 706 00:40:12,600 --> 00:40:16,040 Speaker 3: of food are one hundred percent based on what we've 707 00:40:16,040 --> 00:40:19,080 Speaker 3: given them thus far, so we might have to be 708 00:40:19,160 --> 00:40:22,359 Speaker 3: patient with that. Something I'm really grateful for is that 709 00:40:22,960 --> 00:40:26,640 Speaker 3: I never gave my son juice. I made water always 710 00:40:26,680 --> 00:40:29,640 Speaker 3: the only option. So now when he drinks juice, he's like, 711 00:40:30,000 --> 00:40:35,879 Speaker 3: what is that? But patience with yourself. As you learn 712 00:40:36,000 --> 00:40:39,280 Speaker 3: new things, and as you learn to meet your needs 713 00:40:39,320 --> 00:40:42,280 Speaker 3: and your family's needs in new ways, you have time 714 00:40:43,080 --> 00:40:46,160 Speaker 3: to learn it and to get it right. Thank you, 715 00:40:46,200 --> 00:40:48,759 Speaker 3: doctor Alma so much for your work. Thank you for 716 00:40:48,840 --> 00:40:49,720 Speaker 3: joining us today. 717 00:40:50,080 --> 00:40:52,040 Speaker 4: Thank you for having me. I appreciate it. 718 00:40:52,120 --> 00:40:55,000 Speaker 2: I appreciate you no mistakes. 719 00:40:58,280 --> 00:41:01,720 Speaker 3: Connect with me on social at Debbie Brown that's Twitter 720 00:41:01,800 --> 00:41:04,640 Speaker 3: and Instagram, or you can go to my website Debbie 721 00:41:04,680 --> 00:41:05,800 Speaker 3: Brown dot com. 722 00:41:05,840 --> 00:41:08,480 Speaker 2: And if you're listening to the show on Apple Podcasts, 723 00:41:08,560 --> 00:41:09,240 Speaker 2: don't forget. 724 00:41:09,440 --> 00:41:13,440 Speaker 3: Please rate, review, and subscribe and send this episode to 725 00:41:13,480 --> 00:41:16,880 Speaker 3: a friend. Deeply Well is a production of iHeartRadio and 726 00:41:16,920 --> 00:41:21,480 Speaker 3: the Black Effect Network. It's produced by Jacqueis Thomas, Samantha Timmins, 727 00:41:21,840 --> 00:41:26,160 Speaker 3: and me Debbie Brown. The Beautiful Soundbath You Heard That's 728 00:41:26,200 --> 00:41:31,680 Speaker 3: by Jarrelyn Glass from Crystal Cadence. For more podcasts from iHeartRadio, 729 00:41:31,920 --> 00:41:35,440 Speaker 3: visit the iHeartRadio app or wherever you listen to your 730 00:41:35,480 --> 00:41:36,320 Speaker 3: favorite shows.