WEBVTT - Why Diets Don’t Work + What You Can Do Instead 0:00:00.400 --> 0:00:04.960 I won't lend my body out out everything that I'm 0:00:04.960 --> 0:00:08.800 made do, won't spend my life trying to change. I'm 0:00:08.880 --> 0:00:12.440 learning to love who I am. I get, I'm strong, 0:00:12.840 --> 0:00:15.840 I feel free, I know who every part of me 0:00:16.640 --> 0:00:24.000 is beautiful, and I will always out way. If you 0:00:24.079 --> 0:00:26.720 feel it with your eyes in the air, she'll some 0:00:26.840 --> 0:00:30.000 love to the I am there, say good day and 0:00:30.360 --> 0:00:36.160 time did you? And die out hello and welcome back 0:00:36.159 --> 0:00:39.559 Outway family. Lisa here hoping to kind of set the 0:00:39.600 --> 0:00:44.000 tone for a very noisy holiday season into new year 0:00:44.159 --> 0:00:48.680 when it comes to diet, changing your body, and kind 0:00:48.680 --> 0:00:50.919 of finding you at the time where you feel your 0:00:50.960 --> 0:00:56.320 absolute worst after the holidays. You feel tired, you feel fatigued, 0:00:56.360 --> 0:00:59.520 do you feel run down? Your clothes are maybe starting 0:00:59.560 --> 0:01:03.440 to fit tightly, and this is your chance to change 0:01:03.440 --> 0:01:05.640 it all and to start the year on the right foot. 0:01:05.880 --> 0:01:08.720 I think we all know that you know the new year, 0:01:08.800 --> 0:01:12.160 new body. The new year's resolutions are often centered around 0:01:12.520 --> 0:01:15.320 weight and body changes. So I hope today to just 0:01:15.400 --> 0:01:19.880 be your voice of reason to help you remember what 0:01:19.959 --> 0:01:23.360 we forget when that fear sneaks in, which is the facts. 0:01:23.400 --> 0:01:27.080 The fact is that diets don't work. They throw us 0:01:27.080 --> 0:01:30.960 into a cycle that we ultimately find ourselves back at 0:01:31.000 --> 0:01:34.800 the start again. And I think until we really understand 0:01:34.880 --> 0:01:37.640 see that call it out, get really conscious about it, 0:01:37.959 --> 0:01:40.960 we're going to just be thrown into that cycle, unfortunately 0:01:41.120 --> 0:01:43.800 for some through the rest of their lives. And I 0:01:43.840 --> 0:01:47.120 know that our impact on out way we reached teenagers 0:01:47.200 --> 0:01:51.560 to fifty sixty seventy year old women, And what I 0:01:51.600 --> 0:01:55.320 find fascinating is that the seventy year old women are 0:01:55.400 --> 0:01:59.919 here saying I regret not getting ahold of this situation sooner, 0:02:00.000 --> 0:02:02.560 and I think this speaks volumes to the younger generations 0:02:02.600 --> 0:02:05.400 where we're really just kind of it's hard to see 0:02:05.400 --> 0:02:07.400 the long term picture that this could go on for 0:02:07.440 --> 0:02:09.919 the rest of our lives because the diets always sell 0:02:10.000 --> 0:02:13.079 us on it will be better after this. But when 0:02:13.120 --> 0:02:16.360 we look at people in this community who have been 0:02:16.400 --> 0:02:18.880 through it, who are still going through it, I think 0:02:18.880 --> 0:02:24.280 it really sheds insight into how insidious, how ongoing, how 0:02:25.200 --> 0:02:27.560 the toll that this can take on us if we 0:02:27.600 --> 0:02:31.240 don't kind of take control of it ourselves. So, like 0:02:31.280 --> 0:02:33.560 I said, I know that this is a scary, frightening 0:02:33.600 --> 0:02:36.480 time of year where you don't feel good, you don't 0:02:36.480 --> 0:02:38.000 like the way you look, you don't like the way 0:02:38.040 --> 0:02:40.640 you feel, and this is the time to take action. 0:02:40.680 --> 0:02:44.400 There are discounts, there are you know, so many promotions 0:02:44.440 --> 0:02:47.920 going on to reel you in. So I hope today 0:02:48.040 --> 0:02:52.040 to really again shine light on the science of why 0:02:52.160 --> 0:02:55.280 diet don't work, because I think ultimately we end up 0:02:55.320 --> 0:02:58.280 feeling like the failures, when in reality it's the system. 0:02:58.800 --> 0:03:01.600 So let's just view the cycle real fast, and then 0:03:01.639 --> 0:03:04.400 we're going to go into the scientific reasons that they 0:03:04.440 --> 0:03:08.519 actually don't work and talk about what you can do differently. 0:03:09.080 --> 0:03:12.200 This year, I am hosting again my fourth and noise 0:03:12.280 --> 0:03:16.919 Hunger Fullness course. It's going to begin January nine on Sunday. 0:03:17.000 --> 0:03:19.919 And this course is not a diet. It's about learning 0:03:19.919 --> 0:03:22.680 to listen to your body signals when it comes to 0:03:23.120 --> 0:03:28.079 feeling hungry and feeling full. My approach to ditching diets 0:03:28.440 --> 0:03:31.560 was coming home to my body and its cues. That 0:03:31.680 --> 0:03:34.040 being said, we all know that that's really really hard, 0:03:34.200 --> 0:03:37.520 especially when we've been disconnected for such a long time. 0:03:37.960 --> 0:03:40.280 So for me, these are tools that I use every 0:03:40.280 --> 0:03:42.720 single day to guide me to and away from food. 0:03:42.760 --> 0:03:44.840 How much I need when I need it, which are 0:03:44.920 --> 0:03:48.320 variables that are always changing, and before I learned to 0:03:48.440 --> 0:03:51.360 work in tangent with my body, I didn't believe that 0:03:51.400 --> 0:03:53.960 it could do that. So I was feeding myself the 0:03:54.000 --> 0:03:56.800 same thing every single day, feeling frustrated when I was 0:03:56.840 --> 0:04:00.920 still hungry, finding myself binging constantly full just a nightmare. 0:04:01.160 --> 0:04:03.920 But now that I've become in touch with these cues 0:04:03.960 --> 0:04:07.160 that I've reconnected with over time and work, it's an 0:04:07.200 --> 0:04:10.720 amazing guide that has freed me to live my life 0:04:10.800 --> 0:04:14.800 and just simply return to during times of chaotic periods 0:04:14.800 --> 0:04:17.719 where I find myself disconnected. I found the route home 0:04:18.240 --> 0:04:20.840 and I want to hopefully share that with you. So 0:04:20.839 --> 0:04:23.080 that's going to start January nine. I'll link that below 0:04:23.360 --> 0:04:27.520 and discount code for anybody who is interested. But let 0:04:27.520 --> 0:04:30.080 me jump into the contents of today, which is why 0:04:30.160 --> 0:04:32.560 diets don't work. So we we know the cycle. Let's 0:04:32.560 --> 0:04:36.200 just take a good overview from the top. When we 0:04:37.200 --> 0:04:40.240 go on any sort of diet or plan, we make changes, 0:04:40.720 --> 0:04:44.560 and that feels really empowering to take control. After a 0:04:44.640 --> 0:04:48.360 period of feeling really out of control, we actually might 0:04:48.400 --> 0:04:51.360 find that they work. We're losing the weight, our pants 0:04:51.360 --> 0:04:54.280 are starting to fit, things are going really well. We 0:04:54.320 --> 0:04:58.480 don't even feel two trapped by whatever type of restrictions 0:04:58.520 --> 0:05:00.800 or rules that we've put into place. This could be 0:05:00.839 --> 0:05:03.240 a day, this could be a week, this could be 0:05:03.400 --> 0:05:07.720 six months to a year, until suddenly it's not working anymore. 0:05:08.120 --> 0:05:11.039 We realize that our lives have been shrunk in, or 0:05:11.080 --> 0:05:14.799 we're starting to want other foods and feel restricted, we're 0:05:14.880 --> 0:05:17.360 starting to think about food more and more and more. 0:05:17.400 --> 0:05:20.720 Whatever it is, we're having that that place where suddenly 0:05:20.760 --> 0:05:24.160 it's not so easy to not eat this or just 0:05:24.279 --> 0:05:26.960 eat that or whatever rules are in place, and then 0:05:27.200 --> 0:05:29.960 we break. We have our what the heck moment where 0:05:30.000 --> 0:05:31.840 we say, what the heck? I already at up. I 0:05:31.920 --> 0:05:35.200 might as well continue because this feels so good, and 0:05:35.400 --> 0:05:38.240 this could look different depending on the diet that you're on. 0:05:38.400 --> 0:05:41.600 For restrictive diets, just having an abundance of calories or 0:05:41.720 --> 0:05:44.440 energy come back in is going to feel really good 0:05:44.440 --> 0:05:48.880 because your body is physically looking physiologically in need of 0:05:48.960 --> 0:05:52.200 more calories. So when it feels you giving it to them, 0:05:52.200 --> 0:05:53.360 it can say more and more and more and more 0:05:53.360 --> 0:05:55.440 and more so that they can store it for the 0:05:55.480 --> 0:05:58.840 times when there are deprivation. If you're on a type 0:05:58.839 --> 0:06:01.800 of diet, plan where you are eating sufficient calories, but 0:06:01.880 --> 0:06:05.719 certain foods are off limit. Your psychologically being hacked because 0:06:06.080 --> 0:06:07.919 you know that you're not going to be able to 0:06:07.960 --> 0:06:11.039 have that food come tomorrow or whenever your diet restarts. 0:06:11.240 --> 0:06:12.800 So again you're in that more and more and more 0:06:12.800 --> 0:06:15.640 and more and more scarcity mindset. You know you're going 0:06:15.680 --> 0:06:18.560 to start over again. And as soon as that cycles over, 0:06:18.640 --> 0:06:22.000 where you you know, get over that high of enjoying 0:06:22.440 --> 0:06:25.359 whatever you allowed yourself to have, you find yourself back 0:06:25.440 --> 0:06:29.000 in the feeling crappy, feeling guilty, feeling like a failure 0:06:29.080 --> 0:06:32.760 place where you start all over again. We make the changes, 0:06:32.920 --> 0:06:37.120 they work, we feel empowered, and we then you know, 0:06:37.360 --> 0:06:39.240 go right back into that what the heck moment to 0:06:39.279 --> 0:06:42.159 find ourselves right back here again and to wash rents 0:06:42.240 --> 0:06:45.760 repeat cycle that happened a million times throughout our lives. 0:06:46.040 --> 0:06:47.800 I mean, as a thirty three year old now, I 0:06:47.800 --> 0:06:49.560 can't tell you how many times I went through this 0:06:49.680 --> 0:06:53.799 cycle in my early twenties. But in order to break free, 0:06:54.120 --> 0:06:56.719 we need to see the cycle from that bird's eye view. 0:06:57.160 --> 0:06:59.320 So let's look at our lives and see how many 0:06:59.360 --> 0:07:02.800 times we've been in that cycle and failed to realize 0:07:02.880 --> 0:07:06.240 that perhaps we're not the problem, but the plan is. 0:07:07.120 --> 0:07:10.080 So do you know why weight Watchers is such a 0:07:10.200 --> 0:07:13.880 successful business while it's still in business, despite being so 0:07:13.960 --> 0:07:18.800 old and dated. It's so successful because it is built 0:07:19.000 --> 0:07:23.320 on customer failure. They know that you will fail and 0:07:23.360 --> 0:07:25.480 do you know what that means? For weight Watchers? It 0:07:25.520 --> 0:07:29.600 means that you will come back again and again and again. 0:07:30.040 --> 0:07:31.960 And do you know what else that is? That is 0:07:31.960 --> 0:07:36.080 a sign of a profitable business. So this is literally 0:07:36.160 --> 0:07:39.640 part of their business plan. They are, like any other 0:07:39.720 --> 0:07:42.920 type of business, making money on your return, but in 0:07:42.960 --> 0:07:48.400 this business it means your failure means being a return customer. 0:07:49.080 --> 0:07:50.760 And I want you to think about that, because I 0:07:50.800 --> 0:07:54.080 know not everything is structured like weight Watchers. There's new 0:07:54.280 --> 0:07:57.400 and all these other types of paid or unpaid type 0:07:57.440 --> 0:08:00.960 of things. But think about what it means for a 0:08:01.080 --> 0:08:05.680 business to be built on your failure. And I hope 0:08:05.680 --> 0:08:07.880 that that sticks with you in some way because it's 0:08:08.320 --> 0:08:11.880 it's really really powerful and it says a lot, and 0:08:11.920 --> 0:08:14.560 I hope it gets you a little bit frustrated as 0:08:14.600 --> 0:08:17.000 to where you possibly have been giving your money if 0:08:17.040 --> 0:08:20.160 weight Watchers is something for you, but where you've invested 0:08:20.160 --> 0:08:22.120 your time I should say for those of us who 0:08:22.120 --> 0:08:24.480 have no connection to weight Watchers, that wasn't one that 0:08:24.520 --> 0:08:27.160 I ever did. But I just find that so so 0:08:27.160 --> 0:08:31.840 so fascinating, as many of America spends hundreds thousands of 0:08:31.880 --> 0:08:36.080 dollars into this company that's rooted in their success, I 0:08:36.120 --> 0:08:39.840 put in quotes, which is actually their failure. So yes, 0:08:40.120 --> 0:08:43.319 they'll take your testimonials when you're six months out or 0:08:43.360 --> 0:08:45.440 a year out and you've lost all the weight, but 0:08:45.520 --> 0:08:48.440 do they follow up after two years or three years? 0:08:48.480 --> 0:08:52.160 And a lot of the research in nutrition and weight 0:08:52.200 --> 0:08:56.559 loss does the same exact thing. They track the success immediately, 0:08:56.960 --> 0:09:00.080 but they don't look at the long term picture of 0:09:00.240 --> 0:09:03.840 six months, a year longer. And we know that diet 0:09:03.960 --> 0:09:08.080 don't work. We know that they don't lead to sustained 0:09:08.160 --> 0:09:11.800 weight loss over time, which leads us back into that 0:09:11.880 --> 0:09:14.240 cycle that we need to break free from in order 0:09:14.280 --> 0:09:17.600 to live our freaking lives. Like if this pandemic has 0:09:17.600 --> 0:09:20.840 taught us anything, which I would really love for it 0:09:20.880 --> 0:09:23.000 to go away, and I think the lessons have been learned, 0:09:23.040 --> 0:09:26.840 thank you very much, coronavirus um. But if it has 0:09:26.840 --> 0:09:29.760 taught us anything, I think it has taught us about time. 0:09:29.840 --> 0:09:32.360 What we care about how little time we get on 0:09:32.360 --> 0:09:35.360 this earth and how much of it goes to soul 0:09:35.440 --> 0:09:40.120 sucking activities and thoughts. So I hope by now we 0:09:40.160 --> 0:09:42.439 are starting to at least wake up to the idea 0:09:42.640 --> 0:09:45.679 that we deserve and we need to make a life 0:09:45.720 --> 0:09:49.240 that's better for ourselves with more freedom and more peace. 0:09:55.920 --> 0:09:58.840 So let's talk about why diets don't work. And I 0:09:58.840 --> 0:10:01.000 won't get into any and crazy here. I want to 0:10:01.080 --> 0:10:03.640 keep it brief because I want you to just hear 0:10:03.679 --> 0:10:06.920 me in your mind. As soon as the thoughts start 0:10:06.960 --> 0:10:10.559 to trickle in, you have these light bulbs going off 0:10:10.640 --> 0:10:12.200 that say, wait, no, I'm not going to do that 0:10:12.240 --> 0:10:14.360 because I know what happens, or I'm not going to 0:10:14.480 --> 0:10:17.440 do that because I know how it really works. So 0:10:17.559 --> 0:10:20.600 let's get into it. Reason number one is we need 0:10:20.960 --> 0:10:25.119 enough calories to survive. Lots of diets are rooted in restriction, 0:10:25.280 --> 0:10:30.560 oftentimes restriction of calories food energy. That's what calories means. 0:10:30.600 --> 0:10:33.200 All it is is the energy that we obtain from food. 0:10:33.720 --> 0:10:35.960 That's the energy that we need to feel good in 0:10:35.960 --> 0:10:38.360 our bodies. I call it the life force juice because 0:10:38.679 --> 0:10:42.640 when you are energizing your body with calories, energy you 0:10:42.720 --> 0:10:46.080 feel energized, but you're not going to feel very energized 0:10:46.120 --> 0:10:49.040 if you're not putting enough calories into your body. But 0:10:49.120 --> 0:10:51.880 the calories aren't just for that energy that we know 0:10:52.000 --> 0:10:55.880 and love and want. It's also necessary for our bodies 0:10:55.960 --> 0:11:00.720 to perform it's vital everyday functions. So every thing, every 0:11:00.720 --> 0:11:03.600 single second of the day, our bodies are fighting to 0:11:03.720 --> 0:11:08.080 work create for cells are working incredibly to support us, 0:11:08.120 --> 0:11:11.160 and it needs the calories the energy to do that. 0:11:11.360 --> 0:11:14.360 So when the body notices that it's not getting enough 0:11:14.520 --> 0:11:17.120 energy coming in, it's going to do what it can 0:11:17.160 --> 0:11:20.880 to protect you. And protecting you means it's going to 0:11:20.960 --> 0:11:24.920 become more efficient with the limited energy that you're giving it. 0:11:25.440 --> 0:11:28.480 That means, stay with me for a second, that your 0:11:28.520 --> 0:11:32.200 metabolism is actually going to slow down. So your body 0:11:32.240 --> 0:11:39.199 working more efficiently with less calories available means a slower metabolism. 0:11:39.240 --> 0:11:44.400 You eating less means a slower metabolism. Okay, because your 0:11:44.400 --> 0:11:46.480 body doesn't know when you're going to feed it again 0:11:46.559 --> 0:11:49.080 or when it's going to have enough, so it starts 0:11:49.120 --> 0:11:52.640 hoarding onto what it has and it slows down all 0:11:52.679 --> 0:11:54.920 of its processes. It says, we can't work as fast 0:11:54.920 --> 0:11:58.320 because we don't have enough energy, so we are going 0:11:58.400 --> 0:12:03.080 to work more slowly. So then your food comes in 0:12:03.640 --> 0:12:07.800 and it working more slowly, not digesting and breaking it 0:12:07.800 --> 0:12:11.319 down as fast. Right, So by restricting, and again you're 0:12:11.320 --> 0:12:12.880 not going to notice this in a day or a 0:12:12.880 --> 0:12:15.280 week or maybe a month, but after you have that 0:12:15.360 --> 0:12:17.959 initial weight loss, you're going to find yourself plateau ng 0:12:18.040 --> 0:12:21.080 or even gaining weight. And that's because your body has 0:12:21.160 --> 0:12:24.840 gotten smarter. And I do mean smarter. You can't outsmart 0:12:24.840 --> 0:12:27.120 your body. It's gotten more smarter because its job is 0:12:27.160 --> 0:12:29.640 to keep you alive, so it's doing what it needs 0:12:29.679 --> 0:12:33.559 to do. In addition, your hormones are going to work 0:12:33.679 --> 0:12:37.400 to support your body working more quote unquote efficiently. That 0:12:37.480 --> 0:12:40.000 doesn't mean supporting your weight loss. So one of the 0:12:40.080 --> 0:12:42.400 things that happens is we have a hormone called leptin. 0:12:42.600 --> 0:12:45.680 So leptin is the hormone that lets us know when 0:12:45.720 --> 0:12:48.400 we are full, when we've had enough. So when leptin 0:12:48.559 --> 0:12:50.960 is high, we are all good on energy. When leptin 0:12:51.080 --> 0:12:53.680 is low, it's triggering the body that we need more 0:12:53.880 --> 0:12:56.480 to eat. It's going to trigger your appetite to increase. 0:12:56.880 --> 0:13:00.240 So when we don't eat enough, our body is becoming lower, 0:13:00.320 --> 0:13:03.960 less efficient, our metabolism is slowing down, and our hormones 0:13:04.000 --> 0:13:07.360 are sending signals out to eat more. So we're working 0:13:07.480 --> 0:13:11.640 against ourselves with this new system that we've created effectively 0:13:11.679 --> 0:13:14.920 because we're going up against exactly what we need. So 0:13:15.040 --> 0:13:18.040 restriction is not going to work. It's going to slow 0:13:18.120 --> 0:13:22.719 your metabolism down and make you feel hungrier, frustrating you 0:13:23.160 --> 0:13:26.640 thinking that you're the problem when really you're not. And 0:13:26.760 --> 0:13:29.240 your body, by the way, is working on your side, 0:13:29.280 --> 0:13:31.000 not the side that you wanted on to shrink your 0:13:31.040 --> 0:13:33.680 body or change it, but keeping you alive and well 0:13:34.000 --> 0:13:36.679 the best that it possibly can. Reason number two is 0:13:36.720 --> 0:13:40.200 because restriction leads to muscle breakdown. So when your body 0:13:40.280 --> 0:13:42.920 isn't getting enough energy from you're not feeding it enough, 0:13:43.040 --> 0:13:46.160 it's going to get resourceful all around our body. In 0:13:46.200 --> 0:13:50.240 our muscles, we have usable energy that we can break 0:13:50.320 --> 0:13:53.560 down and used to perform those vital functions that we 0:13:53.640 --> 0:13:56.360 talked about. Now, the body is smart, so it's going 0:13:56.400 --> 0:13:59.079 to go searching for your body and go into those 0:13:59.160 --> 0:14:03.400 muscle pocket and convert the muscle into that usable energy. 0:14:04.000 --> 0:14:06.600 Now that might be like, Okay, that's cool, but that's 0:14:06.640 --> 0:14:10.760 going to mean less muscle tone for you. And while 0:14:10.800 --> 0:14:12.960 you may not care about that if you're listening in 0:14:13.040 --> 0:14:18.360 your teens or twenties, as you get older, having muscle 0:14:18.480 --> 0:14:22.560 feeling strong, having your body feel good in daily activities 0:14:22.760 --> 0:14:26.200 is really really key. And I speak to somebody who 0:14:26.280 --> 0:14:28.840 I probably wouldn't have cared about this in my early twenties, 0:14:28.880 --> 0:14:31.520 but in my thirties not such a huge leap away 0:14:31.520 --> 0:14:33.880 from that. I know I need to feel strong and 0:14:33.920 --> 0:14:36.920 feel good in my body in order to perform daily 0:14:36.960 --> 0:14:40.480 functions like picking my daughter up, reaching down, and I 0:14:40.520 --> 0:14:42.440 want to be able to chase her and run after 0:14:42.480 --> 0:14:44.400 her and all these things. And I think most of 0:14:44.480 --> 0:14:46.960 us would agree that we want to build muscle. And 0:14:47.000 --> 0:14:49.760 we have to realize that we're tapping into these these 0:14:49.800 --> 0:14:53.000 stores when we don't feed ourselves. So you don't want 0:14:53.000 --> 0:14:56.560 your muscles withering away. It's not just for aesthetic reasons, 0:14:56.600 --> 0:14:59.520 but for you living your life. We need to nourish 0:14:59.560 --> 0:15:03.240 our body. These are muscles are bones. We have to 0:15:03.320 --> 0:15:06.520 move away from the idea that health means just losing 0:15:06.520 --> 0:15:11.640 weight and recognize all the various physical destruction that's actually 0:15:11.680 --> 0:15:14.680 a really good word to use here that happens when 0:15:14.760 --> 0:15:18.840 we chase this one end goal. Reason number three that 0:15:18.920 --> 0:15:22.280 diets don't work, or because our bodies are not calculators. 0:15:22.520 --> 0:15:25.480 We can't treat them like a car where we put 0:15:25.600 --> 0:15:27.880 x amount of gas and we know exactly how far 0:15:28.040 --> 0:15:31.520 that gas is going to get us. Bodies are incredibly 0:15:31.760 --> 0:15:35.200 complex and there are a ton of factors that affect 0:15:35.360 --> 0:15:39.200 how many calories we absorb. The body is in a 0:15:39.320 --> 0:15:42.359 constant state of flux, so that means how many calories 0:15:42.400 --> 0:15:45.000 you are taking in from a food may change over time. 0:15:45.240 --> 0:15:47.600 Your needs change over time. You might need more or 0:15:47.720 --> 0:15:51.240 less per day, per week, per month, per year, especially 0:15:51.280 --> 0:15:55.680 over your life cycle. Ourselves are constantly turning over, bones 0:15:55.760 --> 0:15:59.400 lose and gain calcium, our hormones fluctuate up and down 0:15:59.440 --> 0:16:03.840 to support us, and all of this. It takes energy 0:16:03.920 --> 0:16:07.080 to make this all happen. You and I could eat 0:16:07.160 --> 0:16:11.760 the same thing every single day, but we won't take 0:16:11.800 --> 0:16:14.800 in the same amount of calories, which goes to show 0:16:15.200 --> 0:16:18.080 and one of the reasons why eating a certain amount 0:16:18.080 --> 0:16:20.760 of calories based off the nutrition fact panel is just 0:16:20.800 --> 0:16:23.800 a waste of time. You don't know exactly what you're getting, 0:16:23.840 --> 0:16:26.920 even though they give us this nice panel of information 0:16:27.000 --> 0:16:30.640 that tells us that this food has two calories of 0:16:30.680 --> 0:16:33.640 carbs eight grams of sugar. That's not a hard fact. 0:16:33.880 --> 0:16:36.640 That is a guestimate at best, and it can be 0:16:36.720 --> 0:16:41.360 off by up to to still be in f DA regulations. 0:16:41.440 --> 0:16:45.400 So recognize that you're not a calculator. Your body is 0:16:45.400 --> 0:16:48.440 in a constant stage of flux. It changes over time, 0:16:48.840 --> 0:16:50.680 and the best thing that you can do to support 0:16:50.720 --> 0:17:00.560 it is to listen to it. Before we wrap up episode, 0:17:00.560 --> 0:17:02.080 I want to make sure that we talk about what 0:17:02.120 --> 0:17:04.600 you can do to feel really good this year, and 0:17:04.640 --> 0:17:06.639 I want to give you some tips to spot a 0:17:06.720 --> 0:17:09.679 diet in disguise, so things that you can do to 0:17:09.720 --> 0:17:11.679 feel good this year. I'm not here to say that 0:17:11.760 --> 0:17:15.040 you feel like crap today and you should continue feeling 0:17:15.040 --> 0:17:17.800 like crap and there's no way out of that. I'm 0:17:17.840 --> 0:17:20.600 here to help you work in tangent with your body 0:17:20.800 --> 0:17:23.640 and your health if that's something that you want to pursue, 0:17:24.240 --> 0:17:27.840 and show you that health is not reduced to eating 0:17:27.960 --> 0:17:30.840 less or a diet. Health We need to start looking 0:17:30.840 --> 0:17:34.359 at from a full picture view point here, and that 0:17:34.400 --> 0:17:36.600 doesn't mean that we abandoned food. I think food can 0:17:36.640 --> 0:17:40.200 be a beautiful part of this conversation, but we need 0:17:40.240 --> 0:17:43.520 to really shift the way we think about food. So 0:17:43.640 --> 0:17:46.040 I want you to focus, perhaps on the quality of 0:17:46.080 --> 0:17:48.520 the food that you're eating. And i'd also want to 0:17:48.560 --> 0:17:52.000 remind you that some of the healthiest foods are the 0:17:52.080 --> 0:17:56.240 highest in calories. So thinking about things like avocados and 0:17:56.400 --> 0:18:00.280 nuts and seeds, these are all packed with neutral riant 0:18:00.720 --> 0:18:03.960 and fatty acids, which are so important for making hormones 0:18:04.000 --> 0:18:08.119 and lubricating our joints and helping us produce neurotransmitters in 0:18:08.160 --> 0:18:10.000 the brand I mean everything. A lot of these high 0:18:10.000 --> 0:18:13.160 calorie foods that we might be afraid of because of 0:18:13.560 --> 0:18:18.720 what previous diets have told us are actually incredibly nourishing 0:18:18.840 --> 0:18:22.000 and healthy for us. So I want to remind you 0:18:22.040 --> 0:18:26.840 that quality of food is not synonymous with calories in 0:18:26.880 --> 0:18:30.199 the food. I want to empower you too. I know 0:18:30.280 --> 0:18:31.800 that it's winter for a lot of us here and 0:18:31.840 --> 0:18:34.560 this might be a little bit more difficult, but eating 0:18:34.560 --> 0:18:36.879 foods as close to the source that we can without 0:18:36.920 --> 0:18:39.720 being dogmatic or going overboard here. So I'm not here 0:18:39.760 --> 0:18:42.760 to say cut out every source of processed food, packaged food, 0:18:42.840 --> 0:18:46.119 or anything, but can you take a little bit of 0:18:46.160 --> 0:18:48.920 time to prep your food in the beginning of the week, 0:18:48.960 --> 0:18:51.600 thinking about things that you like. Do you like rice 0:18:51.680 --> 0:18:55.320 and potatoes? And can you cut your vegetables so that 0:18:55.359 --> 0:18:58.320 they're easy to grab from the fridge. Can you buy 0:18:58.440 --> 0:19:01.280 fresh apples or fruits or whatever is available for you 0:19:01.600 --> 0:19:04.760 so that you're eating lots of food that is quite 0:19:04.760 --> 0:19:07.960 literally alive from nature. And I say that with a 0:19:08.040 --> 0:19:11.199 huge asterisk. Again, that doesn't mean going overboard with it 0:19:11.280 --> 0:19:14.720 like I have in my past. That means just filling 0:19:14.760 --> 0:19:18.680 your plate with goodness, without a sense of restriction, and 0:19:18.880 --> 0:19:22.480 connecting to what nature has provided for us. I'm a 0:19:22.560 --> 0:19:25.679 huge believer in food is close to nature because I 0:19:25.680 --> 0:19:29.760 believe that it's specifically designed for our human consumption and 0:19:29.800 --> 0:19:32.399 our bodies know exactly what to do with it, and 0:19:32.480 --> 0:19:36.200 it makes us feel really really good and also just 0:19:36.280 --> 0:19:38.879 interacts perfectly with our bodies, like it's meant for us 0:19:38.920 --> 0:19:41.160 to eat. And I just think, I feel so grateful 0:19:41.280 --> 0:19:44.760 that food can do such amazing things for us after 0:19:44.920 --> 0:19:47.400 for so long thinking that food had, you know, little 0:19:47.440 --> 0:19:49.280 to no purpose, and my job was just to eat 0:19:49.320 --> 0:19:52.359 as little of it as possible. Other than food, let's 0:19:52.359 --> 0:19:57.000 talk about sleep. Sleep is so, so, so so important. 0:19:57.600 --> 0:20:00.280 I know that this is a stressful time of year, 0:20:00.359 --> 0:20:03.320 but focusing on sleep and sleep hygiene, so what you 0:20:03.359 --> 0:20:06.520 do around bedtime, what you do in the morning are 0:20:06.520 --> 0:20:10.000 all going to really add up to your quality of sleep. 0:20:10.040 --> 0:20:13.399 It's not about quantity in hours, It's about the depth 0:20:13.640 --> 0:20:17.000 of sleep, which is so important for your brain and 0:20:17.040 --> 0:20:20.200 your hormones. So much happens. I talked about the glimphatic 0:20:20.280 --> 0:20:21.919 system all the time, which is kind of like this 0:20:21.960 --> 0:20:25.359 waste removal system that happens but only when you sleep. 0:20:26.000 --> 0:20:28.880 So by thinking, by me doing this podcast, I'm accumulating 0:20:28.920 --> 0:20:31.280 waste in my brain, and in order to take that 0:20:31.320 --> 0:20:33.840 trash out, I gotta go to sleep. I mean, we 0:20:33.880 --> 0:20:35.880 all know that we feel better on a good night's sleep, 0:20:35.880 --> 0:20:38.439 but how many of us are actually prioritizing it. I 0:20:38.560 --> 0:20:41.480 personally like to, for the most part, stay away from 0:20:41.480 --> 0:20:43.960 the television as long as I can put my cell 0:20:43.960 --> 0:20:47.280 phone in the bathroom instead of right next to my bed. 0:20:47.640 --> 0:20:49.679 I like to read a book before bed. I'd like 0:20:49.760 --> 0:20:52.119 to spray my pillow with some pillow spray. I really 0:20:52.200 --> 0:20:54.760 set the mood um somebody who comes from a history 0:20:54.760 --> 0:20:57.280 of not sleeping for most of my life, so sleep 0:20:57.359 --> 0:21:02.480 is incredibly, incredibly important and when it comes to wait cravings, 0:21:02.520 --> 0:21:05.800 all that stuff. Sleep plays are really important role. Not 0:21:05.840 --> 0:21:10.119 to mention mood, which we all know how cranky we 0:21:10.160 --> 0:21:12.879 can get when we feel like we are sleep deprived, 0:21:12.920 --> 0:21:15.480 and we might not realize that that crankiness is coming 0:21:15.520 --> 0:21:18.159 from a state of sleep deprivation. But I think a 0:21:18.160 --> 0:21:22.440 lot of times it really is relationships we are born 0:21:22.520 --> 0:21:26.840 to connect with other people. Oftentimes diets isolate us. We 0:21:26.880 --> 0:21:29.480 can't eat certain foods, so we don't attend certain things, 0:21:29.960 --> 0:21:32.080 or we're just too consumed in our own mindset of 0:21:32.080 --> 0:21:33.879 thinking about what we should eat that we forget to 0:21:33.960 --> 0:21:37.320 check on other people. But perhaps this year, take a 0:21:37.359 --> 0:21:40.240 moment to really think about the relationships in your life. 0:21:40.440 --> 0:21:43.400 Think about who you're grateful for, Tell them that you're 0:21:43.400 --> 0:21:48.000 grateful for them. Take time to nourish those relationships. They 0:21:48.040 --> 0:21:51.280 are key for our health and well being. I would 0:21:51.359 --> 0:21:55.119 love to recommend cell phone free time or social media time. 0:21:55.560 --> 0:21:59.160 I am a huge proponent and believer in taking time 0:21:59.160 --> 0:22:01.760 off of your phone. There that's leaving it behind when 0:22:01.800 --> 0:22:05.040 you go for a walk, or taking if you can, 0:22:05.040 --> 0:22:07.560 oh day or week off. I've gone weeks at a 0:22:07.600 --> 0:22:10.399