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Speaker 1: Hi guys, and welcome to a new episode of You

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Speaker 1: Need Therapy Podcast. My name is Kat and I am

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Speaker 1: your host. I am a therapist that lives and works

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Speaker 1: in Nashville. And before we get started, I just want

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Speaker 1: to remind everybody that just because I am a license therapist,

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Speaker 1: this podcast does not serve or try to serve as

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Speaker 1: a replacement or substitute for actual therapy. However, my hope

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Speaker 1: is that listening to this podcast might influence you in

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Speaker 1: some way, whether that is for you to start going

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Speaker 1: to therapy, or maybe talking about something new in therapy,

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Speaker 1: or even just starting to develop different kinds of conversations

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Speaker 1: in your day to day life. Now, today, I have

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Speaker 1: another solo episode for you, and I actually did a

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Speaker 1: last minute switch with this one because it kind of

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Speaker 1: teters off of last week's episode. And I had posted

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Speaker 1: something on social media about how the most dangerous diets

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Speaker 1: are the ones that don't call themselves diets at all

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Speaker 1: and actually promote the opposite. And I had a listener

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Speaker 1: comment on it saying like this is so confusing, like

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Speaker 1: it seems like all diets are bad, Like what do

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Speaker 1: you do if you want to lose weight? And I'm

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Speaker 1: so confused. There's so much conflicting information out there, and

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Speaker 1: so I was like, Okay, well this needs to be

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Speaker 1: bumped up a little bit and let's talk about it now.

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Speaker 1: So I think like the third or fourth episode that

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Speaker 1: I ever did when I started the podcast in nineteen

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Speaker 1: was one called why Diets Don't Work, and I recorded

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Speaker 1: that with a friend of mine who's actually a dietitian

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Speaker 1: as well. And I've had a lot of other dietitians

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Speaker 1: on the podcast to talk about body image and and

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Speaker 1: why diets are dangerous and all that stuff. And today

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Speaker 1: I wanted to take some time to do this solo

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Speaker 1: because I want to give you guys also a therapist

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Speaker 1: perspective on why diets can be harmful and stigmatizing and

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Speaker 1: how weight stigma and all that stuff ties into how

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Speaker 1: we see ourselves and view ourselves, especially as we are

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Speaker 1: walking straight into summer, and negative body image is becoming

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Speaker 1: more and more prevalent as we see more messaging about

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Speaker 1: summer bodies and getting in shape for vacation and all

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Speaker 1: of the stuff that comes with that. Now, what gets confused,

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Speaker 1: because we live in such a polarizing world, is that

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Speaker 1: if you're anti diet, that must mean your antihealth and

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Speaker 1: you don't care about health, and it's like one or

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Speaker 1: the other, and you have to fit into one of

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Speaker 1: these boxes. And I'm the opposite of that polarizing view.

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Speaker 1: I won't be ever joining a diet again. But at

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Speaker 1: the same time, I give my body a variety of

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Speaker 1: foods that it needs to survive and operate at an

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Speaker 1: optical level that I want to operate at. So I

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Speaker 1: don't just get to like eat whatever I want whenever

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Speaker 1: I want to eat it, despite what my body is

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Speaker 1: asking for. Like, anti diet does not mean that you

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Speaker 1: don't care about how you are feeding yourself and moving

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Speaker 1: your body and caring for yourself. Now, I think what

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Speaker 1: the listener who had commented on one of my posts

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Speaker 1: was confused about. I'm assuming this. I didn't really ask

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Speaker 1: more detail, but it's confusing, because what's wrong with someone

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Speaker 1: wanting to shed a couple of pounds if it will

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Speaker 1: make them happy? Like why would that be a bad idea?

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Speaker 1: To join weight watchers for a month to shed five pounds?

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Speaker 1: Seems like harmless? And like what if my doctor told

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Speaker 1: me I need to lose weight? Like what the heck

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Speaker 1: am I supposed to do if I can't use a diet, then, like,

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Speaker 1: how do I lose weight? And what if they even

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Speaker 1: suggest a diet? And I'm going to break this down,

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Speaker 1: because it's a messy, entangled web into four main points.

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Speaker 1: I'm going to explain from a therapist perspective who specialized

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Speaker 1: in the eating disorders, that's my perspective, why dieting probably

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Speaker 1: is not going to offer the solution that you're looking for,

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Speaker 1: whether it's health benefits or feeling good about yourself or

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Speaker 1: building confidence. I'm going to talk about why that's really

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Speaker 1: not the solution and there are other options out there

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Speaker 1: for us to work towards those things. So number one,

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Speaker 1: this one's really simple. Diets simply just don't work when

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Speaker 1: it comes to long term weight loss, which discredits their

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Speaker 1: ability to serve as viable solutions for both health or

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Speaker 1: self esteem issues. And you don't have to just like

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Speaker 1: believe me, because there has tons and tons and tons

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Speaker 1: and tons and tons of research that has proven that

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Speaker 1: diets do not work. The statistic right now is people

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Speaker 1: who diet end up gaining back the weight they lose

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Speaker 1: or gaining back the weight they lose plus more. And

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Speaker 1: there is a research study that analyzed thirty one long

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Speaker 1: term studies on dieting and after they did this. The

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Speaker 1: lead author of the study, Tracy Man, she is a

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Speaker 1: associate professor of psychology at U c l A, said,

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Speaker 1: you can initially lose five to of your weight on

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Speaker 1: any number of diets, but the weight comes back. The

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Speaker 1: research found that even though someone could typically lose five

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Speaker 1: of their starting weight in the first six months, at

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Speaker 1: least one third to two thirds of people on diets

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Speaker 1: regain weight that they lost within four to five years.

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Speaker 1: And what is even more interesting is that this to

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Speaker 1: stick in its most true form is probably even higher,

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Speaker 1: meaning that diets are probably more ineffective than we can

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Speaker 1: even conclude because of a couple of reasons that include

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Speaker 1: the fact that these studies a lot of the times

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Speaker 1: were self reported, so people would self report their weight

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Speaker 1: by like phone or they would mail it in rather

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Speaker 1: than going somewhere and having their weight measured by like

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Speaker 1: the same person every single time on the same scale

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Speaker 1: in the same place. And the other thing is these

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Speaker 1: studies had typically very low follow up rates, So eight

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Speaker 1: of these thirty one studies had follow up rates lower

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Speaker 1: than fifty and the ones that did respond, you have

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Speaker 1: to think about it this way, the ones that did

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Speaker 1: respond probably weren't representative of the entire group, since the

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Speaker 1: people who gained back large amounts of weight are going

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Speaker 1: to be more unlikely to show up for the follow

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Speaker 1: up tests, and the people that are keeping the weight

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Speaker 1: off are going to be more likely to actually go

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Speaker 1: to these follow up tests. And a co author of

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Speaker 1: the study, Janet tom Yama, which is like one of

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Speaker 1: the coolest last names I've ever heard. I hope I'm

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Speaker 1: saying that right, said Several studies indicate that dieting actually

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Speaker 1: is a consistent predictor of future weight gain. One of

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Speaker 1: the studies found that both men and women who participated

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Speaker 1: informal weight loss programs gained significantly more weight over a

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Speaker 1: two year period than those who had not participated in

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Speaker 1: a weight loss program at all. Another study, which examined

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Speaker 1: a variety of lifestyle factors in their relationship to changes

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Speaker 1: in weight in more than nineteen thousand healthy older men

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Speaker 1: over a four year period, found that one of the

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Speaker 1: best predictors of weight gain over four years was having

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Speaker 1: weight loss on a diet at some point during the

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Speaker 1: years before the study started. In several studies, people in

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Speaker 1: control groups who didn't diet were not that much worse off,

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Speaker 1: and in many cases were better off than those who

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Speaker 1: did diet. We found that the majority of people regained

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Speaker 1: all of the weight plus more. So, again, you don't

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Speaker 1: have to take my word for it. And so it's

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Speaker 1: really interest seeing that although we have all this information,

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Speaker 1: and we have all of these studies saying that like,

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Speaker 1: diets actually don't help us long term, like they're very

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Speaker 1: short term solutions that then create bigger problems in the future.

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Speaker 1: It's very interesting that we have this information over and

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Speaker 1: over and over, yet we still choose to push diets,

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Speaker 1: and we still choose to glamorize diets, and we still

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Speaker 1: choose to follow diets, and doctors still choose to promote them,

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Speaker 1: And it's just very interesting them we're just ignoring information

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Speaker 1: that's actually could be helpful to us in a number

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Speaker 1: of ways. Now, one of the reasons I believe it's

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Speaker 1: so important to continue to repeat this information is because

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Speaker 1: it is not very often that diets take responsibility for

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Speaker 1: the ineffectiveness of their program. And I talked about this

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Speaker 1: in last week's episode. If the diet fails, the consumer

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Speaker 1: is blamed inducing like an unnecessary amount of shame on

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Speaker 1: someone who seemingly is just trying to like better themselves.

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Speaker 1: But what we know based on research like this, like

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Speaker 1: the study that I was just talking about, is that

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Speaker 1: the diets are actually most likely the problem them. Our

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Speaker 1: bodies were not designed to be put on restrictive food

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Speaker 1: plants that force us to cut out whole food groups

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Speaker 1: and a crazy amount of energy from entering our body.

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Speaker 1: And diets are not pleasant. They're not fun, and they

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Speaker 1: are largely unpleasant because they forced us to go against

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Speaker 1: their own bodies biology, and as we do that, they

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Speaker 1: cause our body stress and they promote an increase in

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Speaker 1: a stress hormone called cortisol. Like that's not a fun experience.

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Speaker 1: So how do the people who are creating these diets

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Speaker 1: think that humans will most likely cope with the adage

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Speaker 1: stress when their brains are also depleted of the necessary

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Speaker 1: nutrients to operate optimally well. The correct answer is not

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Speaker 1: healthy ways that they would otherwise turn to if they

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Speaker 1: were being fed and their body could actually use the

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Speaker 1: energy that it needs to make decisions that are best

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Speaker 1: for them. We cope with things that offer immediate gratification

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Speaker 1: in these areas, like alcoholic sex, like reckless behavior, and

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Speaker 1: wouldn't you know, like binge eating adds to shame and

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Speaker 1: also leads me right into my second point. So number

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Speaker 1: two diets generally promote unsustainable rules and guidelines, and they

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Speaker 1: affect the quality of our life and create black holes

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Speaker 1: for anxiety disorders to develop, and also unnecessary fear and

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Speaker 1: or obsession with foods. Last week, I also said that

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Speaker 1: the easiest way to make not eating a food hard

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Speaker 1: is to tell someone they can't have it. So when

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Speaker 1: we aren't allowed to have certain foods, we lose the

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Speaker 1: ability to habituate ourselves towards those foods. And what I

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Speaker 1: mean by this is, imagine you run into the fence

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Speaker 1: outside of your house with your car and you knock

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Speaker 1: down like a big chunk of that fence, and you're

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Speaker 1: not in a rush to fix it, so after a while,

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Speaker 1: you kind of forget that there's like a mess there.

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Speaker 1: You drive by that part of the fence every single

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Speaker 1: day when you back out of your driveway when you

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Speaker 1: pull in, and you get used to seeing it, and

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Speaker 1: so after a couple of days, you don't really have

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Speaker 1: the big reaction that you might have like the first

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Speaker 1: or second day after you see it, you don't really

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Speaker 1: have this big like, oh, I can't believe I did that.

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Speaker 1: You might not even notice it anymore because it just

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Speaker 1: becomes part of the fence, right, just becomes part of

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Speaker 1: your yard. Then maybe your mom or somebody comes to

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Speaker 1: visit for the first time in a long time and

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Speaker 1: she sees the hole in the fence and your mom,

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Speaker 1: let's just keep going with Your mom comes in and

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Speaker 1: the first thing she says when she walks in is

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Speaker 1: what the heck happened to your fence? She isn't used

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Speaker 1: to seeing it, so it's a big deal to her,

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Speaker 1: and it was the first thing that she saw our

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Speaker 1: notice when she pulled into your driveway. Well, the dessert

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Speaker 1: table might be the first thing you notice at any

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Speaker 1: event you go to. If you're not allowed to have

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Speaker 1: dessert and you don't get to like experience yourself having

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Speaker 1: the option to have dessert for a long time. You

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Speaker 1: aren't used to seeing dessert. You aren't used to tasting

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Speaker 1: something that you really love, like a cookie or a

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Speaker 1: brownie or a piece of cake, and it becomes like magic,

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Speaker 1: like forbid and magic. So when you do get to

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Speaker 1: have it, you go all in. It's huge. You don't

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Speaker 1: have one brownie, you have one of everything at that

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Speaker 1: dessert table, so you don't get to have this habituation

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Speaker 1: that we usually do have with foods. Like I could

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Speaker 1: have a pack of Oreos and my freezer. I keep

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Speaker 1: them in the freezer, that's a pro tip for months

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Speaker 1: and not eat the whole thing. But if I tell

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Speaker 1: myself I can't have Oreos and they're off limits and

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Speaker 1: they're bad, if I actually end up going and getting

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Speaker 1: them and putting them in my freezer, I might eat

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Speaker 1: the whole pack of Oreos that night because I'm not

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Speaker 1: used to it being a normal thing. It's magic. They

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Speaker 1: like speak to me and talk to me from inside

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Speaker 1: the freezer. Willpower can only take somebody so far. You

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Speaker 1: can resist foods for a period of time, and then

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Speaker 1: it's going to come down to how do I make

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Speaker 1: it the easiest to not engage in eating the things

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Speaker 1: that my body is craving and wanting, which like is

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Speaker 1: such a messed up thought. So once the willpower is gone,

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Speaker 1: once that runs out, you're gonna have to start to

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Speaker 1: engage in behaviors that eventually will shrink your life. If

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Speaker 1: it's too hard for you to resist Grandma's pasta you're

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Speaker 1: not going to go to her house for dinner. If

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Speaker 1: you're out with your friends and they want to go

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Speaker 1: get ice cream after you, like go to the movies

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Speaker 1: or something, you're going to head home and you're going

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Speaker 1: to miss out on that time with them. You're gonna

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Speaker 1: end up missing out on life events because you're afraid

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Speaker 1: you will eat something that in reality you may not

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Speaker 1: even really want or definitely might not want an excess

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Speaker 1: if those foods were allowed in your life. Diets promote

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Speaker 1: the idea that food also has this like moral value,

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Speaker 1: like spinach is good and candy corn is bad. Also,

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Speaker 1: candy corn and peanuts and Eminem's mixed together in the

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Speaker 1: same bag or bowl is a very delicious treat and

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Speaker 1: I highly recommend anybody who has not tried it to

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Speaker 1: try it anyway. So this moral value that like spinach

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Speaker 1: is good and candy corn is bad, just think about

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Speaker 1: the way that people talk when they're on a diet. Right,

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Speaker 1: So I was so bad last night I had a

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Speaker 1: piece of cake at the party. Eating cake does not

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Speaker 1: make you bad, no more than skipping to disert makes

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Speaker 1: you good. That is not an accurate representation of morality.

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Speaker 1: And yeah, there's definite truth to the idea that it

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Speaker 1: isn't good for you to just like eat cake for

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Speaker 1: every single meal and that's all you have all day.

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Speaker 1: And at the same time, there's definite truth to the

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Speaker 1: idea that eating spinach for every single meal and that's

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Speaker 1: all you have isn't good for you. What a lot

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Speaker 1: of people don't know, because it's not really a common

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Speaker 1: piece of information that we're fed growing up, is that

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Speaker 1: our brains run on glucose, which comes from carbs. So

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Speaker 1: engaging in a diet that doesn't allow you to eat

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Speaker 1: carbs doesn't make any sense. If our brain is not

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Speaker 1: getting what it needs to operate and function properly, what

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Speaker 1: is going to happen. One We're going to start to

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Speaker 1: take energy from other functions of our body, and we're

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Speaker 1: going to create like a hierarchy of needs in that

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Speaker 1: which might explain why if you are restricting foods, maybe

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Speaker 1: you're getting cold all the time and you can't regulate

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Speaker 1: your temperature because it ends up being more important for

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Speaker 1: your body to send that energy to your lungs breathing

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Speaker 1: than it is for you to be cold or comfortable

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Speaker 1: temperature wise, there's gonna be a hierarchy that happens when

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Speaker 1: there's only a certain amount of energy and you're not

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Speaker 1: you don't have enough energy to actually do everything it

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Speaker 1: is that your body really needs to do. There's gonna

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Speaker 1: be a hierarchy, So mood regulation is going to be

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Speaker 1: something that might end up getting pushed to the side

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Speaker 1: so you can breathe and your heart can pump blood

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Speaker 1: through your body. And then number two, we will eventually

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Speaker 1: lack energy that our brain needs to make logical decisions,

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Speaker 1: which is one of the reasons why maintaining the diet

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Speaker 1: becomes so exhausting. Diets aren't meant to be sustainable for

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Speaker 1: your whole life. The whole thirty is only supposed to

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Speaker 1: be thirty days, and then noon gives you trackers to

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Speaker 1: identify like how long it should take to reach your

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Speaker 1: goal weight. So then like after that thirty days or

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Speaker 1: after you reach that goal weight, like what ends up

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Speaker 1: happening after you do that? These things are not supposed

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Speaker 1: to be lifelong thing. You wouldn't be on the whole

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Speaker 1: thirty forever. So what happens after you've reached that goal

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Speaker 1: that that specific diet gives you. By this point, you've

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Speaker 1: already interrupted your body's metabolism, energy, hormone production, internal defense

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Speaker 1: system like literally our nervous system. You can't just snap

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Speaker 1: back to normal. And because you have been so hyper

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Speaker 1: focused on your body and food, you may start to

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Speaker 1: notice everything. Fear of previously restricted foods may emerge in

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Speaker 1: conjunction with the obsession of them. Diets are short term

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Speaker 1: solutions to things that we think we have a problem

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Speaker 1: with that end up creating more problems for us in

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Speaker 1: the future. Now let's go to number three. Mainstream diets

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Speaker 1: are weight loss promoting, not health promoting. Like I said earlier,

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Speaker 1: dieting can lead to unhealthy changes in body composition. Hormones

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Speaker 1: reduce bone density, your mental cycles get messed up, you

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Speaker 1: have lower energy, like all of the stuff. Weighing less

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Speaker 1: does not mean somebody is healthier. In fact, it can

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Speaker 1: mean quite the opposite. And this is where I get

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Speaker 1: to talk about my beef with the b M I scale.

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Speaker 1: And I think this part is really important because we

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Speaker 1: will get to the part where we talk about losing

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Speaker 1: weight to fit into society. But many people go on

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Speaker 1: diets because their doctors tell them in order to lose

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Speaker 1: weight and avoid health risk complications and all of that

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Speaker 1: they need to go on a diet. Weight does not

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Speaker 1: accurately portray one's health, but because there's a stigma, many

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Speaker 1: doctors overlook any and all other markers that more accurately

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Speaker 1: assess somebody's health. And this is so interesting to me

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Speaker 1: that we are continuing to do this today. And I'm

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Speaker 1: not going to say that your body composition and what

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Speaker 1: you eat doesn't have any role in your health or

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Speaker 1: your quality of life. Not going to say that, but

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Speaker 1: they are never ever going to be the entire picture.

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Speaker 1: And we emphasize this way way, way, way, way, way

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Speaker 1: way too much. There are so many other things that

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Speaker 1: play a role in our health. In fact, things like

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Speaker 1: relationships and our level of loneliness can lead to depression,

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Speaker 1: can have a much greater impact on our immune system

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Speaker 1: than fitting into a size six genes. So if our

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Speaker 1: diets are creating these smaller lifestyles and then we have

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Speaker 1: this experience of one not being able to regulate our

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Speaker 1: mood because we don't have enough energy, but also we

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Speaker 1: feel this loneliness and depression because of the isolation that

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Speaker 1: the diets push us into. That is going to cause

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Speaker 1: more health risks many times than the weight that this

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Speaker 1: person has been at previously. So let's get back to

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Speaker 1: b m I. If you don't know what b m

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Speaker 1: I is, it's the body mass index and it's a

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Speaker 1: calculation that over and over and over and over has

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00:17:41,800 --> 00:17:45,359
Speaker 1: been proven to be an ineffective indicator of health, yet

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00:17:45,520 --> 00:17:47,840
Speaker 1: over and over and over again, we continue to use it.

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Speaker 1: And if you want to know more just about b

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Speaker 1: m I, the Maintenance Phase podcast has an amazing episode

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Speaker 1: on it that was very eye opening to me, even

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Speaker 1: as somebody who despises this scale. So very often still

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Speaker 1: doctors will look at your b m I and then

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Speaker 1: immediately tell you that you need to lose weight. And

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Speaker 1: why I don't know. I really don't know, and I

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Speaker 1: would love an answer to this question. But like, if

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Speaker 1: losing weights the answer to my health concerns, then okay,

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Speaker 1: I'll just go on a heart disease promoting diet like

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Speaker 1: the Keto diet and see what happens to me. Like,

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00:18:20,240 --> 00:18:22,560
Speaker 1: it's not just your weight that's the issue, because I

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00:18:22,560 --> 00:18:26,720
Speaker 1: can lose weight and be a more unhealthy point in

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Speaker 1: my life than I was previously. And I have a

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Speaker 1: client who gave me permission to share this story, and um,

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Speaker 1: I want to share it because it drove me crazy mad.

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Speaker 1: It's one of those stories that when it was told,

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Speaker 1: I could not just like keep like this straight, unbiased face.

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00:18:41,680 --> 00:18:43,040
Speaker 1: It was like my jaw was dropped and I was

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Speaker 1: so upset, and she gave me permission to share the story,

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00:18:46,200 --> 00:18:48,159
Speaker 1: so I'm going to share it. And basically she went

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Speaker 1: to a new doctor for like a routine physical and

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Speaker 1: I guess the doctor was asking these questions that were

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Speaker 1: like kind of leading, and they were like how often

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Speaker 1: do you exercise? And what kind of foods do you eat?

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Speaker 1: And like stuff very much where she was like, I

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Speaker 1: kind of see where you're going with this, and the

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00:19:06,800 --> 00:19:08,440
Speaker 1: doctor then was like, okay, well do you have any

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Speaker 1: other questions or concerns and my client was like, well, no,

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Speaker 1: do you And the doctor basically said, I mean, so

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Speaker 1: your b m I is at this and I think it.

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Speaker 1: I don't know. I'm gonna make up a number that

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Speaker 1: it might have been. I think maybe like thirty two

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Speaker 1: or thirty and you're fine now, but to avoid any

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Speaker 1: future health complications and issues, I think you need really

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Speaker 1: need to think about losing about fifteen pounds. And that

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00:19:38,400 --> 00:19:41,199
Speaker 1: pause that I just gave you was a pause of

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Speaker 1: me being like what, And of course, when you're in

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Speaker 1: those moments, often it's hard to like really say what

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00:19:47,640 --> 00:19:50,480
Speaker 1: you want to say because you're trying to like filter

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00:19:50,720 --> 00:19:53,679
Speaker 1: and understand, like what is going on? This seems crazy?

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Speaker 1: And this is a client who I've seen for a

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Speaker 1: couple of years and we've talked a lot about body

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Speaker 1: image and weight and and disordered eating and all of that,

385
00:20:02,320 --> 00:20:04,840
Speaker 1: and she's at a point where she understands that, like,

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00:20:05,000 --> 00:20:07,560
Speaker 1: that's a really messed up thing to say, yet it

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00:20:07,600 --> 00:20:09,879
Speaker 1: still has the ability to affect her, especially coming from

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Speaker 1: a health professional. We were talking about like, well, what

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00:20:11,920 --> 00:20:13,600
Speaker 1: would you wish you would have said back to that?

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00:20:13,800 --> 00:20:16,480
Speaker 1: And it was something along the lines of like, well,

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00:20:16,520 --> 00:20:20,760
Speaker 1: what would that fifteen pounds actually do to influence my weight?

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Speaker 1: Like where is the information? And tell me the facts?

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00:20:23,680 --> 00:20:26,160
Speaker 1: And how do you know this and all of that,

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00:20:26,200 --> 00:20:28,760
Speaker 1: because I don't think that she would know that The

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00:20:28,840 --> 00:20:31,840
Speaker 1: answers like what would fifth losing fifteen pounds do to

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00:20:31,920 --> 00:20:37,000
Speaker 1: somebody who lives an extremely healthy, productive, exciting life, Like

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00:20:37,119 --> 00:20:42,280
Speaker 1: she's a generally happy, well adjusted human being who moves

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Speaker 1: her body, enjoys food, takes care of herself, and so

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00:20:46,520 --> 00:20:49,160
Speaker 1: what would she have to sacrifice. In order to fit

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00:20:49,200 --> 00:20:51,879
Speaker 1: into that BMI category that this doctor is saying is

401
00:20:51,880 --> 00:20:54,399
Speaker 1: going to offer her optimal health, she would have to

402
00:20:54,440 --> 00:20:58,320
Speaker 1: sacrifice optimal health. I think something that we don't take

403
00:20:58,359 --> 00:21:01,680
Speaker 1: into account enough when it comes to the health world

404
00:21:01,920 --> 00:21:05,919
Speaker 1: is that what someone will do to lose weight will

405
00:21:06,040 --> 00:21:08,880
Speaker 1: very often be worse than remaining at their current weight.

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Speaker 1: There are some really weird, screwed up things that are

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00:21:12,359 --> 00:21:15,680
Speaker 1: being promoted out there and pushed to help people lose weight,

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00:21:15,680 --> 00:21:18,280
Speaker 1: as if weight is the end all be all to

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00:21:18,320 --> 00:21:21,720
Speaker 1: our happiness and health, and they really can influence our

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00:21:21,760 --> 00:21:25,000
Speaker 1: mental health, but our physical health as well. Like I

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00:21:25,040 --> 00:21:27,960
Speaker 1: said before, like the Keto diet is a heart disease

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00:21:28,000 --> 00:21:32,040
Speaker 1: promoting diet that's confusing b M I also blatantly ignores

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00:21:32,080 --> 00:21:34,879
Speaker 1: all other markers of health. It doesn't make any sense.

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Speaker 1: I want y'all to know that you actually have the

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Speaker 1: right to refuse being a weight at the doctor's office.

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Speaker 1: There are so many other ways a doctor can't assess

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Speaker 1: your health, and when you ask not to be weighed,

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Speaker 1: they have to use those instead, which actually can be

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00:21:48,480 --> 00:21:52,000
Speaker 1: way more helpful. Dr David Frederick of Chapman University, who

420
00:21:52,000 --> 00:21:55,280
Speaker 1: has published countless studies on weight, body image, and weight

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00:21:55,320 --> 00:21:58,679
Speaker 1: stigmas was quoted saying at one point, one thing we

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Speaker 1: know is that X barings and stigma can in and

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00:22:01,760 --> 00:22:05,000
Speaker 1: of itself affect health. It can increase stress and affect

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00:22:05,040 --> 00:22:08,520
Speaker 1: your body's ability to deal with pathogens. That's the direct

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00:22:08,640 --> 00:22:11,440
Speaker 1: negative effect of stigma on the body. And Also, b

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00:22:11,640 --> 00:22:14,199
Speaker 1: m I, which is based on just your height and

427
00:22:14,240 --> 00:22:17,320
Speaker 1: your weight, is an inaccurate measure of body fat content

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00:22:17,400 --> 00:22:20,840
Speaker 1: and does not take into account your muscle mass, bone density,

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00:22:21,000 --> 00:22:25,280
Speaker 1: overall body composition, race age, or literally anything else. And

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00:22:25,359 --> 00:22:29,280
Speaker 1: in a c NET article from January titled b m

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00:22:29,280 --> 00:22:32,200
Speaker 1: I is not an accurate measure of health and here's why,

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00:22:32,440 --> 00:22:35,520
Speaker 1: Mercy Livingston writes, although b m I is linked to

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00:22:35,600 --> 00:22:38,480
Speaker 1: weight and body fat, it actually does not really measure

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00:22:38,520 --> 00:22:42,399
Speaker 1: somebody's body fat. Chad Walding, doctor of physical therapy and

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00:22:42,440 --> 00:22:45,119
Speaker 1: co founder of Native path says that b m I

436
00:22:45,160 --> 00:22:49,120
Speaker 1: can potentially miscategorize someone. Your weight and even your level

437
00:22:49,160 --> 00:22:52,560
Speaker 1: of body fat says little about your overall health. Ideally,

438
00:22:52,720 --> 00:22:56,159
Speaker 1: you need much more specific metrics like blood pressure, cholesterol,

439
00:22:56,520 --> 00:22:58,960
Speaker 1: or blood sugar levels, for example, to get a real

440
00:22:59,040 --> 00:23:02,320
Speaker 1: picture of somebody's school health. But the health care system

441
00:23:02,359 --> 00:23:05,800
Speaker 1: has this long history of fat shaming rather than providing

442
00:23:05,880 --> 00:23:09,920
Speaker 1: supportive care for all people regardless of size, and does

443
00:23:09,960 --> 00:23:13,679
Speaker 1: a disservice to people seeking care. An over emphasis of

444
00:23:13,720 --> 00:23:17,040
Speaker 1: b m I contributes to this by focusing medical professionals

445
00:23:17,080 --> 00:23:20,320
Speaker 1: attention on weight and body fat rather than pressing medical

446
00:23:20,359 --> 00:23:24,159
Speaker 1: issues that require care. Now, according to this tool, which

447
00:23:24,480 --> 00:23:27,959
Speaker 1: by the way, was developed in the eighteen hundreds and

448
00:23:28,040 --> 00:23:31,159
Speaker 1: not adjusted since you are at a normal weight, if

449
00:23:31,200 --> 00:23:33,760
Speaker 1: your b m I is between eighteen point five and

450
00:23:33,800 --> 00:23:36,679
Speaker 1: twenty five overweight, it's if you're between twenty five and

451
00:23:36,720 --> 00:23:39,159
Speaker 1: thirty And anybody with a b m I of thirty

452
00:23:39,240 --> 00:23:44,040
Speaker 1: or more is considered obese, which is directly tied to unhealthy, bad,

453
00:23:44,280 --> 00:23:47,000
Speaker 1: high risk. But these things are based on stigma and

454
00:23:47,000 --> 00:23:50,680
Speaker 1: not actual facts. I will tell you I have no

455
00:23:50,720 --> 00:23:53,080
Speaker 1: shame in saying this. I'm considered obese by the b

456
00:23:53,280 --> 00:23:55,440
Speaker 1: m I scale. And here's the thing. There are a

457
00:23:55,520 --> 00:23:58,560
Speaker 1: countless studies and I could spend a whole episode talking

458
00:23:58,600 --> 00:24:00,840
Speaker 1: about this, but I also want to encourage you guys

459
00:24:00,840 --> 00:24:03,479
Speaker 1: to listen to the Maintenance Face podcast on this. There

460
00:24:03,520 --> 00:24:08,000
Speaker 1: are countless studies that prove the opposite that individuals with

461
00:24:08,119 --> 00:24:10,040
Speaker 1: higher v m E s are more likely to live

462
00:24:10,160 --> 00:24:14,280
Speaker 1: longer and healthier lives. And I think that's because the

463
00:24:14,359 --> 00:24:16,320
Speaker 1: quality of our life and the quality of our health

464
00:24:16,640 --> 00:24:20,520
Speaker 1: is not just about somebody's weight. Fatness has gotten this

465
00:24:20,600 --> 00:24:24,720
Speaker 1: reputation to be morally, socially and physically bad, undesirable, and wrong,

466
00:24:25,000 --> 00:24:29,240
Speaker 1: when in reality, the stigmatization is based more on personal

467
00:24:29,240 --> 00:24:33,000
Speaker 1: opinions turned groupthink than reality, and using it as a

468
00:24:33,040 --> 00:24:36,240
Speaker 1: measuring stick for health is causing way more harm than good.

469
00:24:36,960 --> 00:24:39,800
Speaker 1: It can increase mental health issues. I feel like I've

470
00:24:39,840 --> 00:24:43,560
Speaker 1: said that a million times. It can encourage unhealthy behaviors,

471
00:24:43,600 --> 00:24:49,200
Speaker 1: it can misdiagnose health issues and promote social injustice, which

472
00:24:49,280 --> 00:24:53,640
Speaker 1: leads me straight to number four. Since diets that are

473
00:24:53,640 --> 00:24:56,680
Speaker 1: weight loss focus are not health focused, that would mean

474
00:24:56,720 --> 00:25:00,119
Speaker 1: that they are body image focused, which further promotes the

475
00:25:00,160 --> 00:25:04,479
Speaker 1: thin ideal, which is very opposite of the health ideal.

476
00:25:04,960 --> 00:25:07,760
Speaker 1: All bodies are different. We know this, we know this,

477
00:25:07,800 --> 00:25:10,159
Speaker 1: we know this. All bodies are different. Ten of us

478
00:25:10,200 --> 00:25:12,560
Speaker 1: could all eat the same exact things, work out the

479
00:25:12,600 --> 00:25:15,760
Speaker 1: same amount, do the same exercises, sleep the same, and

480
00:25:15,800 --> 00:25:18,680
Speaker 1: we would all look differently. But when we hyper focus

481
00:25:18,840 --> 00:25:21,639
Speaker 1: on one kind of body that is deemed ideal. We

482
00:25:21,720 --> 00:25:24,800
Speaker 1: then create an inability for the vast majority of humans

483
00:25:24,840 --> 00:25:28,879
Speaker 1: to live healthy lives mentally and physically and be accepted

484
00:25:28,960 --> 00:25:32,520
Speaker 1: in society. Dieting can be really scary, even when somebody

485
00:25:32,560 --> 00:25:36,640
Speaker 1: starts out with really good intentions, because when and if

486
00:25:36,640 --> 00:25:39,400
Speaker 1: you start feeling the social benefits of being smaller, if

487
00:25:39,400 --> 00:25:42,320
Speaker 1: you start getting compliments, if you start hearing people say like,

488
00:25:42,359 --> 00:25:44,600
Speaker 1: oh my gosh, you look so good. What did you do?

489
00:25:44,840 --> 00:25:46,960
Speaker 1: Oh my gosh, I wish I looked like you, How

490
00:25:47,000 --> 00:25:48,760
Speaker 1: did you do it? We don't want to let those

491
00:25:48,760 --> 00:25:51,680
Speaker 1: things go. Humans want to be accepted and humans want

492
00:25:51,680 --> 00:25:53,679
Speaker 1: to be loved, and a lot of times compliments like

493
00:25:53,720 --> 00:25:56,440
Speaker 1: that feel like love and acceptance. We want to fit

494
00:25:56,520 --> 00:25:59,159
Speaker 1: in and we want to belong somewhere. However, the difference

495
00:25:59,200 --> 00:26:02,840
Speaker 1: between fitting in belonging is huge. So belonging is like

496
00:26:02,880 --> 00:26:04,919
Speaker 1: I show up and I just in me and like

497
00:26:05,040 --> 00:26:08,920
Speaker 1: that's okay, and I'm integrated and whatever group I'm in,

498
00:26:09,280 --> 00:26:12,359
Speaker 1: Fitting in is different. Fitting in causes you to change

499
00:26:12,400 --> 00:26:18,320
Speaker 1: some part of yourself to actually fit into that group, society, culture,

500
00:26:18,480 --> 00:26:20,119
Speaker 1: whatever it is. You don't just get to show up

501
00:26:20,119 --> 00:26:23,560
Speaker 1: as you and our society is heavily, heavily created around

502
00:26:23,600 --> 00:26:25,440
Speaker 1: this than ideal that a lot of people feel like

503
00:26:25,480 --> 00:26:27,639
Speaker 1: they have to shift and change to fit in in.

504
00:26:27,960 --> 00:26:30,800
Speaker 1: We don't just get to belong there. So when we

505
00:26:30,840 --> 00:26:32,840
Speaker 1: start to get that fitting in feeling, we tend to

506
00:26:32,880 --> 00:26:36,560
Speaker 1: want more. Feeling accepted can be addicting, right, Like, that's

507
00:26:36,960 --> 00:26:39,720
Speaker 1: that's attached to this idea of love and that's what

508
00:26:39,760 --> 00:26:41,359
Speaker 1: we all really want. When it comes down to it,

509
00:26:41,400 --> 00:26:45,520
Speaker 1: that becomes addicting, especially if you have ever experienced the opposite.

510
00:26:46,040 --> 00:26:49,760
Speaker 1: And so when a diet stops working, we're faced with options.

511
00:26:49,840 --> 00:26:52,320
Speaker 1: You have a couple options. You can go back to

512
00:26:52,560 --> 00:26:54,920
Speaker 1: living a life where your body is seen as less

513
00:26:54,920 --> 00:26:58,080
Speaker 1: than when you don't fit into that society. You can

514
00:26:58,119 --> 00:27:00,720
Speaker 1: reduce the quality of your life by avoiding anything that

515
00:27:00,720 --> 00:27:03,719
Speaker 1: would lead you to be attempted to eat something that

516
00:27:03,800 --> 00:27:05,800
Speaker 1: might have an effect on what your body looks like

517
00:27:05,880 --> 00:27:08,800
Speaker 1: in a way that you think is negative. Or you

518
00:27:08,840 --> 00:27:12,000
Speaker 1: can try something new. I do timelines with a lot

519
00:27:12,040 --> 00:27:14,560
Speaker 1: of my clients, many who have struggled with chronic dieting

520
00:27:14,640 --> 00:27:17,639
Speaker 1: and eating disorders, and without fail they don't just like

521
00:27:17,840 --> 00:27:21,399
Speaker 1: start running ten miles a day or start only eating

522
00:27:21,440 --> 00:27:24,880
Speaker 1: like three foods or start binging three times a week,

523
00:27:24,960 --> 00:27:27,040
Speaker 1: or start purging after every month. They don't start that way.

524
00:27:27,040 --> 00:27:31,520
Speaker 1: Eating disorders are progressive. They start simple almost every single time.

525
00:27:31,880 --> 00:27:35,160
Speaker 1: And listen, I am very realistic. I am. We live

526
00:27:35,160 --> 00:27:38,080
Speaker 1: in a culture that cares about image and that doesn't

527
00:27:38,119 --> 00:27:41,320
Speaker 1: seem to be going anywhere. But the underlying motivation for

528
00:27:41,359 --> 00:27:44,680
Speaker 1: weight loss can't be directly tied to our worth because

529
00:27:44,680 --> 00:27:47,240
Speaker 1: it becomes a slippery slope and I haven't ever really

530
00:27:47,240 --> 00:27:49,359
Speaker 1: seen it end well. We can care about what we

531
00:27:49,440 --> 00:27:52,160
Speaker 1: look like, and we can care about other things more,

532
00:27:52,280 --> 00:27:53,840
Speaker 1: and I think that's where we're kind of missing the

533
00:27:54,280 --> 00:27:57,520
Speaker 1: mark here. Because thinness is seen as healthier, it adds

534
00:27:57,560 --> 00:27:59,680
Speaker 1: to why it would lead to a more desirable in

535
00:27:59,800 --> 00:28:04,520
Speaker 1: us good body, which adds to the understandable, very understandable

536
00:28:04,560 --> 00:28:08,440
Speaker 1: in this context, desire to fit into society by being smaller.

537
00:28:08,920 --> 00:28:12,040
Speaker 1: It makes me wonder that if larger bodies with higher

538
00:28:12,080 --> 00:28:15,080
Speaker 1: b m I s were deemed as healthier and better

539
00:28:15,119 --> 00:28:17,720
Speaker 1: and morally correct, would we then aim for that. I

540
00:28:17,720 --> 00:28:20,040
Speaker 1: think that would be a really interesting experiment, although I

541
00:28:20,080 --> 00:28:23,000
Speaker 1: don't know how that would ever be able to be tested.

542
00:28:23,520 --> 00:28:26,040
Speaker 1: But what I really wish I don't wish that was

543
00:28:26,080 --> 00:28:27,840
Speaker 1: the case. What I really wish is that we were

544
00:28:27,880 --> 00:28:30,800
Speaker 1: more concerned about how people treat themselves more than how

545
00:28:30,800 --> 00:28:33,679
Speaker 1: people look like, how we treat our bodies versus what

546
00:28:33,760 --> 00:28:36,159
Speaker 1: our bodies look like, because again, we can all be

547
00:28:36,240 --> 00:28:38,600
Speaker 1: treating ourselves with the same amount of kindness and love

548
00:28:38,600 --> 00:28:40,960
Speaker 1: and attention and care, and our bodies would all look

549
00:28:40,960 --> 00:28:44,400
Speaker 1: different based on our own makeup, our history, our genetics,

550
00:28:44,440 --> 00:28:48,040
Speaker 1: all of that. A question I often ask people is, Okay,

551
00:28:48,200 --> 00:28:49,600
Speaker 1: so you want to lose weight, you want to change

552
00:28:49,640 --> 00:28:51,920
Speaker 1: your body. What else would change if your body changed,

553
00:28:52,240 --> 00:28:55,040
Speaker 1: if you met your weight law schoal? What would happen? Like?

554
00:28:55,040 --> 00:28:56,479
Speaker 1: Why is it that you really want to do this?

555
00:28:56,560 --> 00:28:58,920
Speaker 1: What are you looking to gain? And I get a

556
00:28:59,440 --> 00:29:02,280
Speaker 1: range of things like I'd be able to go hiking

557
00:29:02,320 --> 00:29:04,040
Speaker 1: with my friends and I'd be able to keep up,

558
00:29:04,080 --> 00:29:07,120
Speaker 1: I'd be more comfortable putting on my shoes, I'd feel

559
00:29:07,160 --> 00:29:09,360
Speaker 1: more confident dating, I'd be able to go to the

560
00:29:09,400 --> 00:29:12,680
Speaker 1: mall and feel like I fit in there. And those

561
00:29:12,720 --> 00:29:15,800
Speaker 1: are the goals. Your goals aren't really weight loss, because

562
00:29:15,880 --> 00:29:19,040
Speaker 1: weight loss itself isn't going to change anything. Your goals

563
00:29:19,040 --> 00:29:20,840
Speaker 1: are all of those things that you want to do

564
00:29:20,920 --> 00:29:22,880
Speaker 1: that you want to see that you want to feel,

565
00:29:23,440 --> 00:29:25,560
Speaker 1: and maybe to do those things, you have to make

566
00:29:25,600 --> 00:29:28,400
Speaker 1: some changes in your life. That's okay. You want to

567
00:29:28,440 --> 00:29:30,440
Speaker 1: be more comfortable putting on your shoes, Let's work on

568
00:29:30,480 --> 00:29:32,200
Speaker 1: my ability. You want to keep up with your friends

569
00:29:32,240 --> 00:29:34,800
Speaker 1: on a hike, Let's work on your fitness. You want

570
00:29:34,800 --> 00:29:37,080
Speaker 1: to feel confident dating, Let's work on your self esteem.

571
00:29:37,240 --> 00:29:39,960
Speaker 1: Because just losing weight may not make all of those

572
00:29:40,040 --> 00:29:43,280
Speaker 1: dreams come true. Trust me, I had never been so

573
00:29:43,320 --> 00:29:46,240
Speaker 1: insecure when I was at my smallest, so feeling confident

574
00:29:46,320 --> 00:29:49,440
Speaker 1: dating was not a thing. There was honestly more pressure

575
00:29:49,520 --> 00:29:51,800
Speaker 1: because then it was like, well are you dating me

576
00:29:51,920 --> 00:29:53,640
Speaker 1: or interested me? Because of the way I look? And

577
00:29:53,680 --> 00:29:55,720
Speaker 1: now I have to keep this up. And when it

578
00:29:55,720 --> 00:29:58,160
Speaker 1: comes to like the hiking and keeping up with your friends,

579
00:29:58,200 --> 00:30:00,040
Speaker 1: this is one of the things that I really I

580
00:30:00,080 --> 00:30:02,480
Speaker 1: struggle with when it comes to the fact that we've

581
00:30:02,640 --> 00:30:07,120
Speaker 1: turned fitness into a look because you might be larger

582
00:30:07,160 --> 00:30:09,600
Speaker 1: than your friend and your friend might not be able

583
00:30:09,640 --> 00:30:12,760
Speaker 1: to keep up with you. Fitness isn't just about what

584
00:30:12,840 --> 00:30:15,240
Speaker 1: you look like in your body composition, and when it

585
00:30:15,280 --> 00:30:17,920
Speaker 1: really comes down to it, what I don't think is

586
00:30:17,960 --> 00:30:20,440
Speaker 1: the answer to all of this stuff. Are these body

587
00:30:20,440 --> 00:30:23,760
Speaker 1: positive campaigns. I think they're great to an extent. I

588
00:30:23,760 --> 00:30:27,400
Speaker 1: think some of them are exploiting body positivity for financial gain,

589
00:30:27,440 --> 00:30:30,000
Speaker 1: but it is what it is. I don't hate them.

590
00:30:30,320 --> 00:30:32,640
Speaker 1: They're better than what we used to be faced with seven.

591
00:30:32,640 --> 00:30:35,240
Speaker 1: But I think the answer here really lies in taking

592
00:30:35,240 --> 00:30:37,840
Speaker 1: our bodies out of the conversations. I think what we

593
00:30:37,880 --> 00:30:41,080
Speaker 1: are often looking for in our goals for weight loss

594
00:30:41,120 --> 00:30:44,120
Speaker 1: can actually be found in dramatically decreasing the amount of

595
00:30:44,120 --> 00:30:47,960
Speaker 1: time we spend talking about what we look like. So really,

596
00:30:48,000 --> 00:30:49,560
Speaker 1: one of the questions, and I said this earlier in

597
00:30:49,560 --> 00:30:51,720
Speaker 1: a little bit of a different context, that I want

598
00:30:51,760 --> 00:30:54,640
Speaker 1: us to start asking, is like, what is worse being

599
00:30:54,640 --> 00:30:58,440
Speaker 1: considered overweight according to an outdated bm MY scale or

600
00:30:58,480 --> 00:31:02,720
Speaker 1: the lengths we're willing to go to lose weight. Because

601
00:31:02,720 --> 00:31:05,560
Speaker 1: when it comes to dieting, like I said time and

602
00:31:05,600 --> 00:31:08,880
Speaker 1: time again, it starts with really good intentions. It starts

603
00:31:08,920 --> 00:31:11,560
Speaker 1: with these like I want to in quotes fit in,

604
00:31:11,800 --> 00:31:14,680
Speaker 1: I want to in quote be healthy. My doctor suggested this,

605
00:31:14,760 --> 00:31:17,360
Speaker 1: my friend did this, and then it turns into a

606
00:31:17,480 --> 00:31:21,680
Speaker 1: very very steep, slippery slope, and we've seen from the

607
00:31:21,720 --> 00:31:25,240
Speaker 1: research it doesn't end long term where you want to be,

608
00:31:25,440 --> 00:31:28,400
Speaker 1: and then it creates a cycle of either chronic dieting

609
00:31:28,800 --> 00:31:32,480
Speaker 1: or binging or chronic self esteem issues. So when it

610
00:31:32,480 --> 00:31:35,240
Speaker 1: all comes down to it, we have to be really really,

611
00:31:35,280 --> 00:31:38,000
Speaker 1: really really really aware of our why behind our what

612
00:31:38,080 --> 00:31:40,600
Speaker 1: when we're faced with do I do this diet or not?

613
00:31:40,920 --> 00:31:42,840
Speaker 1: And the other thing we have to ask ourselves is

614
00:31:42,960 --> 00:31:46,040
Speaker 1: does this really have the capacity and the ability to

615
00:31:46,160 --> 00:31:48,680
Speaker 1: give me the result that I'm looking for? Does this

616
00:31:48,760 --> 00:31:51,680
Speaker 1: really match up with my why? Let's do some research

617
00:31:51,720 --> 00:31:54,320
Speaker 1: about this thing before I just dive head first into it,

618
00:31:54,400 --> 00:31:57,040
Speaker 1: because from the outside of somebody's life it looks like

619
00:31:57,080 --> 00:31:59,560
Speaker 1: it worked for them, and we don't know their whole story.

620
00:32:00,040 --> 00:32:02,840
Speaker 1: So I hope this was helpful to anybody who's been

621
00:32:02,880 --> 00:32:04,720
Speaker 1: in the space of like, ah, I just want to

622
00:32:04,720 --> 00:32:07,320
Speaker 1: do something good for myself and hearing these people say

623
00:32:07,320 --> 00:32:09,120
Speaker 1: that this is helpful, and I'm hearing these people say

624
00:32:09,120 --> 00:32:11,080
Speaker 1: that this is not helpful, And when it comes down

625
00:32:11,120 --> 00:32:12,840
Speaker 1: to it, you have to make that decision what is

626
00:32:12,960 --> 00:32:15,920
Speaker 1: right for you. Brings me back to that quote of

627
00:32:15,960 --> 00:32:18,320
Speaker 1: the definition of insanity. Right, So you're doing the same

628
00:32:18,320 --> 00:32:20,880
Speaker 1: thing over and over again expecting a different result. Well,

629
00:32:20,880 --> 00:32:22,840
Speaker 1: if we're doing the same thing going on this diet

630
00:32:22,840 --> 00:32:24,640
Speaker 1: and this diet and this diet and this diet and

631
00:32:24,720 --> 00:32:28,120
Speaker 1: this diet, expecting one of them to stick. Maybe it

632
00:32:28,240 --> 00:32:31,080
Speaker 1: is that you need a different solution to whatever is

633
00:32:31,120 --> 00:32:33,960
Speaker 1: that you're out there searching for with that diet, and

634
00:32:34,160 --> 00:32:35,880
Speaker 1: there are a host of people that can help you

635
00:32:35,920 --> 00:32:38,360
Speaker 1: with that. I encourage anybody who's struggling with that to

636
00:32:38,400 --> 00:32:41,240
Speaker 1: reach out to a therapist, one that specializes in eating

637
00:32:41,280 --> 00:32:44,240
Speaker 1: disorders or disordered eating, because there are plenty of people

638
00:32:44,280 --> 00:32:47,520
Speaker 1: that might unknowingly push something that would encourage you to

639
00:32:48,560 --> 00:32:51,800
Speaker 1: continue on the diet journey that has led you to them.

640
00:32:51,840 --> 00:32:55,120
Speaker 1: So search for an eating disorder therapist, or look for

641
00:32:55,160 --> 00:32:58,720
Speaker 1: a doctor who is Hayes aligned in, somebody who also

642
00:32:58,800 --> 00:33:02,640
Speaker 1: has some experience working with eating disorders as well. There

643
00:33:02,680 --> 00:33:04,800
Speaker 1: are answers, and if you're struggling with this. The reason

644
00:33:04,800 --> 00:33:06,920
Speaker 1: that I'm talking about this is because it's not just you.

645
00:33:07,040 --> 00:33:10,000
Speaker 1: There's plenty of people out there that are also in

646
00:33:10,080 --> 00:33:12,480
Speaker 1: that same boat. You're not alone, and at one point

647
00:33:12,520 --> 00:33:14,920
Speaker 1: I was one of those people. So, like I said,

648
00:33:14,920 --> 00:33:16,640
Speaker 1: I hope this was helpful. If you have any more

649
00:33:16,720 --> 00:33:19,200
Speaker 1: questions about specific things, I will do my best to

650
00:33:19,280 --> 00:33:22,400
Speaker 1: answer them within my scope and within my expertise. You

651
00:33:22,440 --> 00:33:25,200
Speaker 1: can send those questions to Catherine at you Need Therapy

652
00:33:25,240 --> 00:33:29,000
Speaker 1: podcast dot com. You can follow me at at Cat

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Speaker 1: dot de fata on Instagram and at you Need Therapy Podcast.

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Speaker 1: As always, I hope you have the day that you

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Speaker 1: need to have, the week that you need to have,

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Speaker 1: and I will be back talking to you guys on

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Speaker 1: Wednesday for couch Talks. Bye, guys,