1 00:00:00,000 --> 00:00:01,880 Speaker 1: Whether you're on the weight loss maintenance side or just 2 00:00:01,880 --> 00:00:05,800 Speaker 1: beginning to approach this by practicing self compassion. And what 3 00:00:05,840 --> 00:00:08,240 Speaker 1: I mean by that is to believe, at this moment, 4 00:00:08,360 --> 00:00:10,479 Speaker 1: independent of what you weigh or what you're run away 5 00:00:10,800 --> 00:00:16,040 Speaker 1: forget all, you have value as you are right this millisecond. 6 00:00:16,239 --> 00:00:18,320 Speaker 1: What that does is it turns the journey and the 7 00:00:18,360 --> 00:00:20,239 Speaker 1: way you think about it upside down, so we have 8 00:00:20,320 --> 00:00:23,800 Speaker 1: what we're thinking about ourselves, I'm fundamentally worth taking care 9 00:00:23,880 --> 00:00:27,560 Speaker 1: of that instead of I can't eat this, I can 10 00:00:27,600 --> 00:00:30,280 Speaker 1: only eat that turns into one of the ways that 11 00:00:30,280 --> 00:00:36,800 Speaker 1: I want to treat my body with reverence and respect. 12 00:00:48,000 --> 00:00:51,000 Speaker 2: Hey guys, Emily Abadi here coming to you live from 13 00:00:51,040 --> 00:00:54,920 Speaker 2: the AG Studio. You are listening to Hurdle a while 14 00:00:54,920 --> 00:00:57,920 Speaker 2: this Focus podcast reconnect with everyone from your favorite athletes 15 00:00:57,960 --> 00:01:02,200 Speaker 2: to top experts and industry CEOs, their highest ties, toughest moments, 16 00:01:02,440 --> 00:01:03,680 Speaker 2: and everything in between. 17 00:01:04,200 --> 00:01:06,319 Speaker 3: We all go through hurdles in life, and. 18 00:01:06,319 --> 00:01:09,000 Speaker 2: My goal through these discussions is to empower you to 19 00:01:09,040 --> 00:01:12,160 Speaker 2: better navigate yours and move with intention so that you 20 00:01:12,200 --> 00:01:15,280 Speaker 2: can stride towards your own big potential and of course 21 00:01:15,680 --> 00:01:18,080 Speaker 2: have some fun along the way. 22 00:01:18,640 --> 00:01:20,840 Speaker 3: For this week's installment of Hurdle Moment. 23 00:01:21,000 --> 00:01:24,160 Speaker 2: I am so elated to bring you my conversation with 24 00:01:24,640 --> 00:01:28,800 Speaker 2: doctor Gary Foster. He's the chief science officer over at 25 00:01:28,959 --> 00:01:34,480 Speaker 2: WW as well as a psychologist, obesity researcher, and behavior 26 00:01:34,840 --> 00:01:38,440 Speaker 2: change expert, and what we are getting into is talking 27 00:01:38,520 --> 00:01:42,760 Speaker 2: all about best practice, tips, tricks and tools for weight 28 00:01:43,040 --> 00:01:46,360 Speaker 2: loss maintenance. Of course, you're miss if I didn't lead 29 00:01:46,520 --> 00:01:50,080 Speaker 2: off this conversation by making sure that it is one 30 00:01:50,120 --> 00:01:53,280 Speaker 2: hundred percent clear. I am not saying in any way, 31 00:01:53,280 --> 00:01:57,160 Speaker 2: shape or form that anyone listening to this episode needs 32 00:01:57,200 --> 00:02:01,240 Speaker 2: to lose weight. I simply know from my interactions with 33 00:02:01,280 --> 00:02:04,880 Speaker 2: the Hurdle community, based on my story and what I 34 00:02:05,000 --> 00:02:08,120 Speaker 2: have been through a sizeable weight loss in college, that 35 00:02:08,440 --> 00:02:12,720 Speaker 2: a lot of individuals really seek out these tips and 36 00:02:12,760 --> 00:02:16,200 Speaker 2: the strategies to upkeep the hard work and effort that 37 00:02:16,240 --> 00:02:20,880 Speaker 2: they have put into their bodies their journey. With that said, 38 00:02:21,400 --> 00:02:23,800 Speaker 2: I think it is an interesting space that we're in 39 00:02:23,880 --> 00:02:28,079 Speaker 2: today with the body positivity movement, the body and neutrality movement. 40 00:02:27,800 --> 00:02:30,480 Speaker 3: Body acceptance. A lot of people have a lot. 41 00:02:30,440 --> 00:02:33,320 Speaker 2: Of different opinions on how we should be talking about 42 00:02:33,320 --> 00:02:35,000 Speaker 2: weight loss. If it's a good thing, if it's a 43 00:02:35,040 --> 00:02:38,680 Speaker 2: bad thing. I'm going to leave that opinion completely up 44 00:02:38,760 --> 00:02:42,280 Speaker 2: to you. All I'm here to do is arm you with. 45 00:02:42,200 --> 00:02:43,800 Speaker 3: The tips, tricks and tools. 46 00:02:43,840 --> 00:02:47,560 Speaker 2: As I said, if weight loss maintenance is something that 47 00:02:47,760 --> 00:02:49,320 Speaker 2: you are interested. 48 00:02:48,840 --> 00:02:50,919 Speaker 3: In in today's conversation, I mean it's not just. 49 00:02:50,880 --> 00:02:54,160 Speaker 2: For people that are really looking to maintain a weight loss. 50 00:02:54,200 --> 00:02:56,680 Speaker 2: I would say there's a lot of really helpful takeaways 51 00:02:56,919 --> 00:03:01,040 Speaker 2: from doctor Foster that are applicable to just a healthier 52 00:03:01,080 --> 00:03:01,840 Speaker 2: way of life. 53 00:03:02,000 --> 00:03:03,760 Speaker 3: This man is a wealth of knowledge. 54 00:03:03,880 --> 00:03:07,519 Speaker 2: He gives us strategies for everything from keeping a positive 55 00:03:07,600 --> 00:03:12,560 Speaker 2: mindset to journaling to overall mindfulness and opening up about 56 00:03:12,560 --> 00:03:15,680 Speaker 2: your journey with friends or perhaps even a therapist. There's 57 00:03:15,720 --> 00:03:17,960 Speaker 2: so much, so much, so much goodness in here, and 58 00:03:18,040 --> 00:03:20,680 Speaker 2: I'm happy it's now living on the feed. Make sure 59 00:03:20,720 --> 00:03:23,040 Speaker 2: you're following along with Hurdle over on social It's at 60 00:03:23,120 --> 00:03:25,680 Speaker 2: Hurdle Podcast. I am over at Emily a Body and 61 00:03:26,200 --> 00:03:28,919 Speaker 2: we still have a few spots in tonight's goal setting 62 00:03:29,000 --> 00:03:31,760 Speaker 2: workshop as well as a few spots and next week's 63 00:03:31,840 --> 00:03:32,760 Speaker 2: goal Setting workshop. 64 00:03:32,880 --> 00:03:34,600 Speaker 3: I would love to have you join us. 65 00:03:34,800 --> 00:03:36,920 Speaker 2: Use the code grateful at the link in the show 66 00:03:36,960 --> 00:03:40,160 Speaker 2: notes to get ten percent off and snag your spot today, 67 00:03:40,600 --> 00:03:43,480 Speaker 2: and with that, let's get to hurdling. 68 00:03:48,000 --> 00:03:48,360 Speaker 3: Today. 69 00:03:48,480 --> 00:03:51,840 Speaker 2: I'm sitting down with doctor Gary Foster. He's the chief 70 00:03:51,880 --> 00:03:56,000 Speaker 2: of Science Officer at WW. He's also an adjunct professor 71 00:03:56,480 --> 00:03:57,920 Speaker 2: at U Penn. How are you doing. 72 00:03:57,720 --> 00:04:00,560 Speaker 1: Today, I'm doing great, pleasure be with you. 73 00:04:00,920 --> 00:04:03,640 Speaker 2: I'm so excited to have you with me today to 74 00:04:03,720 --> 00:04:08,360 Speaker 2: talk about weight loss maintenance. Now, before we dive right 75 00:04:08,400 --> 00:04:12,880 Speaker 2: into helpful tricks, tips, all that kind of good stuff, 76 00:04:13,040 --> 00:04:15,200 Speaker 2: I'd love to learn a little bit more about your 77 00:04:15,200 --> 00:04:18,680 Speaker 2: background so that the hurdlers know exactly who they're dealing 78 00:04:18,720 --> 00:04:19,120 Speaker 2: with here. 79 00:04:19,200 --> 00:04:20,640 Speaker 3: So give me some information. 80 00:04:20,720 --> 00:04:22,719 Speaker 2: I know you said you've been with WW before we 81 00:04:22,720 --> 00:04:25,760 Speaker 2: hopped into this recording for eight years now, so talk 82 00:04:25,760 --> 00:04:27,760 Speaker 2: to me about how you got into this line of work. 83 00:04:28,960 --> 00:04:31,640 Speaker 1: Yeah, it was actually right after I graduated college. I 84 00:04:31,720 --> 00:04:34,760 Speaker 1: knew I wanted to be a psychologist, at least that's 85 00:04:34,760 --> 00:04:37,640 Speaker 1: what I thought, and I got some good advice from 86 00:04:37,720 --> 00:04:39,640 Speaker 1: an undergraduate mentor who said, if you want to be 87 00:04:39,680 --> 00:04:43,760 Speaker 1: a psychologist, go work with psychologists first. And I went 88 00:04:43,800 --> 00:04:46,680 Speaker 1: to school in Pittsburgh, came back home to Philadelphia and 89 00:04:46,760 --> 00:04:49,240 Speaker 1: got a job quite by accident at the University of 90 00:04:49,279 --> 00:04:51,719 Speaker 1: Penn and it turned out with three luminaries in the field, 91 00:04:52,440 --> 00:04:55,640 Speaker 1: Kelly Brown, l Mickey Stunkert and Tom Watton, who really 92 00:04:56,600 --> 00:04:59,599 Speaker 1: from then to now, there are two things that really 93 00:05:00,040 --> 00:05:05,080 Speaker 1: pressed me about the field. One is how nasty and 94 00:05:05,440 --> 00:05:11,960 Speaker 1: unkind and unhelpful weight based stigma is. And so those 95 00:05:12,000 --> 00:05:14,520 Speaker 1: three mentors open my eyes to that my own experiences 96 00:05:14,560 --> 00:05:18,000 Speaker 1: with people struggling with their weight. So that's the thing 97 00:05:18,000 --> 00:05:20,560 Speaker 1: that continues to drive me to today and the work 98 00:05:20,560 --> 00:05:23,640 Speaker 1: that we do at WW around research around weight stigma 99 00:05:23,800 --> 00:05:25,440 Speaker 1: and lots of other things that we can get into 100 00:05:25,480 --> 00:05:29,400 Speaker 1: if you're interested. The other piece is that science based 101 00:05:29,400 --> 00:05:32,480 Speaker 1: approaches can make a difference, and it's a category that 102 00:05:32,920 --> 00:05:37,560 Speaker 1: unfortunately is characterized by a lot of false promises, quick fixes, 103 00:05:37,640 --> 00:05:41,839 Speaker 1: fad diets, and there is a lot of science that 104 00:05:41,880 --> 00:05:44,080 Speaker 1: can help people both in the short and the long term. 105 00:05:44,160 --> 00:05:46,440 Speaker 1: So those two things I learned some thirty years ago 106 00:05:46,800 --> 00:05:49,040 Speaker 1: are still the things that drive me today. 107 00:05:49,480 --> 00:05:51,640 Speaker 2: And I think it would be also really helpful as 108 00:05:51,680 --> 00:05:54,560 Speaker 2: we kind of jump into this conversation aside from knowing 109 00:05:54,600 --> 00:05:57,919 Speaker 2: your background, now, maybe talk a little bit about some 110 00:05:58,200 --> 00:06:01,240 Speaker 2: statistics if you will, for us have a better understanding 111 00:06:01,520 --> 00:06:05,440 Speaker 2: of what's going on at least here in the US. 112 00:06:05,520 --> 00:06:08,520 Speaker 2: I know that statistic I found from twenty nineteen from 113 00:06:08,600 --> 00:06:11,240 Speaker 2: market research dot com the weight loss market reached a 114 00:06:11,320 --> 00:06:15,240 Speaker 2: record worth of seventy eight billion dollars. And I also 115 00:06:15,360 --> 00:06:18,200 Speaker 2: know that on the total opposite side, nothing to do 116 00:06:18,240 --> 00:06:20,800 Speaker 2: with money, losing five to ten percent of your total 117 00:06:20,920 --> 00:06:23,640 Speaker 2: body weight can do a whole lot of benefit for 118 00:06:23,720 --> 00:06:27,719 Speaker 2: your body, ranging from improving your blood pressure, cholesterol, and 119 00:06:27,800 --> 00:06:30,280 Speaker 2: your blood sugar levels. Do you have any other insight 120 00:06:30,440 --> 00:06:33,279 Speaker 2: into some of the statistics that we should know about 121 00:06:33,320 --> 00:06:36,000 Speaker 2: what's going on with our population as we see it today. 122 00:06:36,320 --> 00:06:41,919 Speaker 1: Yeah. I think one orienting statistic is that nearly upwards 123 00:06:41,920 --> 00:06:45,520 Speaker 1: of seventy percent of the population has overweight or obesity, 124 00:06:46,480 --> 00:06:50,960 Speaker 1: and the number for obesity and overweight has been increasing. Partly, 125 00:06:51,000 --> 00:06:53,040 Speaker 1: it's just a secular trend that's been happening over the 126 00:06:53,160 --> 00:06:57,039 Speaker 1: last thirty years, particularly in adults, but now also in children. 127 00:06:57,960 --> 00:07:00,480 Speaker 1: And the other thing is that COVID has exastated the 128 00:07:00,520 --> 00:07:03,040 Speaker 1: problem for reasons that are predictable. Right, you get out 129 00:07:03,080 --> 00:07:05,359 Speaker 1: of routines, it's tough to take care of yourself. You 130 00:07:05,360 --> 00:07:08,359 Speaker 1: have the added stress. So the combination of stress and 131 00:07:08,400 --> 00:07:12,760 Speaker 1: the uncertainty of when will this be over the destruction 132 00:07:12,880 --> 00:07:18,240 Speaker 1: of routines has really exacerbated a problem that's already pretty significant. 133 00:07:19,080 --> 00:07:21,000 Speaker 1: I think the other thing to consider is when people 134 00:07:21,040 --> 00:07:24,560 Speaker 1: talk about the weight loss industry, that that's a pretty 135 00:07:24,560 --> 00:07:28,520 Speaker 1: big category that can include things like diet drinks and 136 00:07:28,720 --> 00:07:32,440 Speaker 1: low calorie foods. When you actually look at the number 137 00:07:32,480 --> 00:07:38,520 Speaker 1: of people who are enrolling in structured weight management program 138 00:07:38,800 --> 00:07:41,760 Speaker 1: it's actually very few. It's only about five percent of 139 00:07:41,800 --> 00:07:44,119 Speaker 1: the people who are trying to lose weight. About thirty 140 00:07:44,120 --> 00:07:46,360 Speaker 1: five to forty percent of people in the US are 141 00:07:46,360 --> 00:07:49,040 Speaker 1: trying to lose weight at any one time. Most people 142 00:07:49,120 --> 00:07:51,120 Speaker 1: are trying to do that on their own. And that's 143 00:07:51,160 --> 00:07:54,960 Speaker 1: where people can get attracted for sort of natural human 144 00:07:55,000 --> 00:07:57,920 Speaker 1: reasons that this sounds great, I'll try it. That sounds great, 145 00:07:58,120 --> 00:08:00,520 Speaker 1: But then they end up going on and off things that, 146 00:08:00,600 --> 00:08:03,640 Speaker 1: for reasons we could talk about are usually pretty onerous 147 00:08:03,640 --> 00:08:08,120 Speaker 1: and draconian. Although they seemed like they would bring motivation 148 00:08:08,200 --> 00:08:09,720 Speaker 1: in the short term, they actually sat. 149 00:08:10,160 --> 00:08:12,200 Speaker 2: And what I do also want to throw into the 150 00:08:12,200 --> 00:08:15,200 Speaker 2: mix here before we keep going is, as I mentioned 151 00:08:15,240 --> 00:08:17,200 Speaker 2: at the top of this, we are here to talk 152 00:08:17,240 --> 00:08:20,360 Speaker 2: about strategies for weight loss maintenance. In no way is 153 00:08:20,400 --> 00:08:22,920 Speaker 2: this me sitting here telling everyone that's listening to this 154 00:08:23,040 --> 00:08:25,600 Speaker 2: show that they should lose weight. But in the context 155 00:08:25,640 --> 00:08:29,920 Speaker 2: to my story, I actually personally used WW back when 156 00:08:29,960 --> 00:08:33,440 Speaker 2: I was in college to lose something like about seventy pounds, 157 00:08:33,480 --> 00:08:36,400 Speaker 2: and that weight loss dramatically impacted my life for the 158 00:08:36,440 --> 00:08:39,760 Speaker 2: better because not only of the health benefits I got 159 00:08:39,800 --> 00:08:43,200 Speaker 2: from kind of taking ownership over my circumstance and plus 160 00:08:43,360 --> 00:08:46,240 Speaker 2: mental health benefits that came hand in hand with executing 161 00:08:46,240 --> 00:08:49,880 Speaker 2: and living a healthier lifestyle. But I understand and recognize 162 00:08:49,880 --> 00:08:53,280 Speaker 2: that I am in a small category of people that 163 00:08:53,440 --> 00:08:59,439 Speaker 2: are able to keep off weight after losing a significant 164 00:08:59,440 --> 00:09:02,080 Speaker 2: amount of it. Do you have any insight about how 165 00:09:02,080 --> 00:09:05,040 Speaker 2: many people that lose weight are successful at keeping it 166 00:09:05,080 --> 00:09:05,880 Speaker 2: off long term? 167 00:09:06,000 --> 00:09:08,160 Speaker 1: Yeah? I think the data we have from clinical trials, 168 00:09:08,200 --> 00:09:10,640 Speaker 1: you know, I would say twenty years ago, a statistic 169 00:09:10,679 --> 00:09:13,720 Speaker 1: that was often cited is most people won't be able 170 00:09:13,720 --> 00:09:16,160 Speaker 1: to lose weight. Of those you know, less than five 171 00:09:16,200 --> 00:09:18,480 Speaker 1: percent will be able to maintain it. The field has 172 00:09:18,520 --> 00:09:22,120 Speaker 1: improved significantly since then, and trials that we've done at WW, 173 00:09:22,240 --> 00:09:25,840 Speaker 1: for example, would show that when you give people exposure 174 00:09:25,880 --> 00:09:28,160 Speaker 1: to or a program either for twelve or fifty two 175 00:09:28,240 --> 00:09:31,400 Speaker 1: weeks and follow them up two years later that they're 176 00:09:31,440 --> 00:09:34,360 Speaker 1: able to maintain about two thirds of their weight loss. 177 00:09:34,360 --> 00:09:36,840 Speaker 1: So there is some weight regain, But it's not like 178 00:09:36,880 --> 00:09:40,040 Speaker 1: everybody goes back to baseline or every goes up. But 179 00:09:40,400 --> 00:09:43,400 Speaker 1: the experience that you described, not for yourself because you've 180 00:09:43,440 --> 00:09:48,679 Speaker 1: been incredibly successful, congrats on that, designs that there are 181 00:09:48,720 --> 00:09:52,840 Speaker 1: people who lose weight very quickly and rebound and lots 182 00:09:52,880 --> 00:09:55,360 Speaker 1: of reasons for that. There could be biology involved, life 183 00:09:55,360 --> 00:09:58,080 Speaker 1: could get in the way. The approach that people pick 184 00:09:58,240 --> 00:10:01,720 Speaker 1: is often very strict and just a lot of work, 185 00:10:01,760 --> 00:10:05,520 Speaker 1: and it's not sustainable. So not suggesting this is an 186 00:10:05,520 --> 00:10:08,640 Speaker 1: easy problem to manage, but I think science based strategies 187 00:10:08,679 --> 00:10:11,520 Speaker 1: can play a much more helpful role than sort of 188 00:10:11,640 --> 00:10:14,440 Speaker 1: what's the latest I am sort of diet are. 189 00:10:14,320 --> 00:10:15,200 Speaker 3: In my weight loss? 190 00:10:15,280 --> 00:10:18,480 Speaker 2: What was helpful incorporating a program like WW into the 191 00:10:18,520 --> 00:10:21,080 Speaker 2: mix was that I learned a lot about food, and 192 00:10:21,160 --> 00:10:23,400 Speaker 2: I learned a lot about foods that made me feel 193 00:10:23,400 --> 00:10:26,400 Speaker 2: good and what types of foods I should be leaning 194 00:10:26,440 --> 00:10:29,560 Speaker 2: into more than others. Perhaps, I mean, the program has 195 00:10:29,640 --> 00:10:32,680 Speaker 2: drastically changed that you guys offer since when I was 196 00:10:32,720 --> 00:10:36,040 Speaker 2: an active member, But again, it was a really educational 197 00:10:36,120 --> 00:10:38,440 Speaker 2: time for me, and it helped me lay a foundation 198 00:10:38,600 --> 00:10:42,640 Speaker 2: which aided me in keeping off a majority I would 199 00:10:42,679 --> 00:10:45,320 Speaker 2: say of this weight loss even to this day. So 200 00:10:45,720 --> 00:10:48,000 Speaker 2: again that's what we're here to talk about. We're here 201 00:10:48,040 --> 00:10:51,960 Speaker 2: to talk about weight loss maintenance. So right off the bat, 202 00:10:52,240 --> 00:10:56,360 Speaker 2: for someone that has lost a significant amount of weight, 203 00:10:56,440 --> 00:11:00,480 Speaker 2: what would you say is probably the point where they 204 00:11:00,559 --> 00:11:04,440 Speaker 2: may like understand, like okay, it's time to transition into maintenance, 205 00:11:04,679 --> 00:11:07,559 Speaker 2: and like be okay with like what has happened here. 206 00:11:08,920 --> 00:11:12,000 Speaker 1: That's a really great question because in my years of 207 00:11:12,040 --> 00:11:15,160 Speaker 1: working with individuals and groups and now in my work 208 00:11:15,200 --> 00:11:18,280 Speaker 1: at WW where it's millions of people who I've access 209 00:11:18,320 --> 00:11:20,400 Speaker 1: to digitally and in person. So I spend a lot 210 00:11:20,400 --> 00:11:25,400 Speaker 1: of time listening to folks, and it's the rare person 211 00:11:25,440 --> 00:11:28,120 Speaker 1: who can say, or who does say, it's time for 212 00:11:28,160 --> 00:11:31,319 Speaker 1: me to maintain my weight. It's always just another five 213 00:11:31,360 --> 00:11:34,959 Speaker 1: to ten, let me get a buffer. And that constant 214 00:11:35,040 --> 00:11:39,840 Speaker 1: pursuit of the next stage has some bad effects. It 215 00:11:39,880 --> 00:11:44,679 Speaker 1: deprives you of the ability to celebrate the significant accomplishment 216 00:11:45,080 --> 00:11:47,480 Speaker 1: that people have when they have lost weight, whether it's 217 00:11:47,520 --> 00:11:50,960 Speaker 1: five pounds or fifty pounds, is sort of immateial. They're 218 00:11:50,960 --> 00:11:55,760 Speaker 1: different processes. But the psychological process is that, Okay, I've 219 00:11:55,800 --> 00:11:57,960 Speaker 1: reached the goal that I had. And for many people 220 00:11:57,960 --> 00:11:59,960 Speaker 1: it's not so much about weight, it's how they're feeling, 221 00:12:00,120 --> 00:12:02,840 Speaker 1: how they're moving. I can get up steps with less 222 00:12:02,840 --> 00:12:04,880 Speaker 1: shortness of breath, I can roll around the floor with 223 00:12:04,960 --> 00:12:07,679 Speaker 1: my kids or my grand kids. It's not some specific 224 00:12:07,760 --> 00:12:11,920 Speaker 1: number on a scale. So that's part of the process. 225 00:12:12,120 --> 00:12:16,200 Speaker 1: And then I think from there, then you can say, Okay, 226 00:12:17,000 --> 00:12:20,320 Speaker 1: I'm going to go to a place where I'm happy 227 00:12:20,640 --> 00:12:23,560 Speaker 1: maintaining this current state. And there's a lot of factors 228 00:12:23,600 --> 00:12:25,920 Speaker 1: that go to One that I often talk to people 229 00:12:25,960 --> 00:12:28,400 Speaker 1: about is how hard is this? Like if you're already 230 00:12:28,400 --> 00:12:32,000 Speaker 1: working at a ten plus, like that should create some 231 00:12:32,120 --> 00:12:36,720 Speaker 1: pause about whether this weight is actually realistically sustainable, and 232 00:12:36,760 --> 00:12:39,120 Speaker 1: then further weight loss would almost be off the table. 233 00:12:39,480 --> 00:12:42,200 Speaker 1: But if you're working at a seven or an eight, 234 00:12:42,240 --> 00:12:44,320 Speaker 1: that's probably a great place because you can back down 235 00:12:44,320 --> 00:12:47,880 Speaker 1: a little bit. You can give yourself some latitude to 236 00:12:47,960 --> 00:12:50,240 Speaker 1: eat slightly more because you'll be going from a weight 237 00:12:50,320 --> 00:12:53,480 Speaker 1: loss mode to a weight maintenance mode. But you also 238 00:12:53,600 --> 00:12:56,040 Speaker 1: have for overall health reasons, but also because it's the 239 00:12:56,120 --> 00:12:59,440 Speaker 1: single best predictor of who keeps weight often who doesn't 240 00:13:00,080 --> 00:13:02,640 Speaker 1: going to need to engage in more physical activity. So 241 00:13:02,920 --> 00:13:05,240 Speaker 1: first step is just to get your head wrapped around 242 00:13:05,559 --> 00:13:10,040 Speaker 1: not this relentless chasing of some silly number on a scale. 243 00:13:10,640 --> 00:13:12,680 Speaker 1: Get it grounded in things that are important to you, 244 00:13:12,840 --> 00:13:16,360 Speaker 1: not so number, and then give yourself sort of a 245 00:13:16,400 --> 00:13:19,880 Speaker 1: temperature check about does this feel like something I can 246 00:13:19,920 --> 00:13:22,400 Speaker 1: do for a long time? And if it doesn't, then 247 00:13:22,480 --> 00:13:23,800 Speaker 1: I think you need to reevaluate. 248 00:13:23,960 --> 00:13:26,199 Speaker 2: Yeah, and I can definitely relate to the idea of 249 00:13:26,360 --> 00:13:29,440 Speaker 2: chasing you know, that buffer, those extra five to ten pounds. 250 00:13:29,440 --> 00:13:32,400 Speaker 2: And what I found in my journey was that although 251 00:13:32,559 --> 00:13:35,680 Speaker 2: my lowest weight may be about ten to twelve pounds 252 00:13:35,760 --> 00:13:38,000 Speaker 2: less than I am right now, that was a weight 253 00:13:38,040 --> 00:13:40,960 Speaker 2: that like felt okay in college, that's not a weight 254 00:13:41,040 --> 00:13:44,040 Speaker 2: that feels okay for me now at thirty three. At 255 00:13:44,040 --> 00:13:47,360 Speaker 2: thirty three, I know what feels good in my body, 256 00:13:47,400 --> 00:13:49,720 Speaker 2: and sure, like I think we can all get caught 257 00:13:49,800 --> 00:13:52,240 Speaker 2: up at times with like that number on the scale. 258 00:13:52,400 --> 00:13:55,240 Speaker 2: But to go back to your point you just made, 259 00:13:55,320 --> 00:13:58,120 Speaker 2: it's about that feeling and like what feels right. 260 00:13:58,280 --> 00:13:59,320 Speaker 3: I don't feel good. 261 00:13:59,440 --> 00:14:03,640 Speaker 2: I trying to deprive myself to that college goal weight 262 00:14:03,840 --> 00:14:06,080 Speaker 2: like that doesn't feel good for me anymore. 263 00:14:06,800 --> 00:14:09,160 Speaker 1: That's a great way to think about it as we 264 00:14:09,200 --> 00:14:12,720 Speaker 1: think about the process of weight management. It's really a 265 00:14:12,800 --> 00:14:15,240 Speaker 1: way to take care of yourself. And if you start 266 00:14:15,320 --> 00:14:17,959 Speaker 1: with that position in the journey, whether you're in the beginning, 267 00:14:17,960 --> 00:14:21,480 Speaker 1: middle and or it's an ongoing journey, if this is 268 00:14:21,520 --> 00:14:24,800 Speaker 1: something that's feeling like you're doing something for yourself, not 269 00:14:24,920 --> 00:14:29,320 Speaker 1: against yourself, something that's positive not punitive, something that literally 270 00:14:29,360 --> 00:14:32,240 Speaker 1: is a gift to yourself, that changes the frame. So 271 00:14:32,280 --> 00:14:34,720 Speaker 1: it gets to the question you're asking, is what feels 272 00:14:34,800 --> 00:14:38,400 Speaker 1: good to me, not how do I chase some unrealistic 273 00:14:38,400 --> 00:14:39,680 Speaker 1: goal on the scale. 274 00:14:39,960 --> 00:14:41,280 Speaker 3: Definitely, definitely, Okay. 275 00:14:41,320 --> 00:14:44,400 Speaker 2: So the first step to weight maintenance is getting to 276 00:14:44,440 --> 00:14:47,600 Speaker 2: a point where you're like, okay, I am ready to maintain, 277 00:14:47,720 --> 00:14:51,119 Speaker 2: putting it into the universe, speaking it in to existence. 278 00:14:51,440 --> 00:14:54,240 Speaker 2: After we get to this point, what are some of 279 00:14:54,280 --> 00:14:56,440 Speaker 2: the steps that we should take. You mentioned the importance 280 00:14:56,440 --> 00:14:58,440 Speaker 2: of physical activity, for example. 281 00:14:59,080 --> 00:15:02,280 Speaker 1: Yeah, physical activity is certainly important in the short term. 282 00:15:02,320 --> 00:15:05,800 Speaker 1: You get about twenty percent more weight loss with activity 283 00:15:05,800 --> 00:15:08,560 Speaker 1: than without, but that could be trivial on a weekly basis. 284 00:15:08,640 --> 00:15:10,960 Speaker 1: That could be like, instead of one pounds one point 285 00:15:11,000 --> 00:15:14,600 Speaker 1: two pounds, right, So it's not overly compelling. And the 286 00:15:14,640 --> 00:15:17,080 Speaker 1: single most important reason to do physical activity is for 287 00:15:17,120 --> 00:15:19,720 Speaker 1: all of the benefits. Going back to does it feel good, 288 00:15:20,440 --> 00:15:24,480 Speaker 1: There's lots of emotional benefits. It reduces stress and improves 289 00:15:24,480 --> 00:15:28,320 Speaker 1: self esteem. There's lots of medical benefits. It prevents diabetes, 290 00:15:28,360 --> 00:15:33,120 Speaker 1: it helps manage diabetes, heart disease, blood pressure, cholesterol. I mean, 291 00:15:33,120 --> 00:15:38,040 Speaker 1: it is the single most impactful behavior you can do 292 00:15:38,120 --> 00:15:40,960 Speaker 1: for your health. Forget about weight when it comes to 293 00:15:41,000 --> 00:15:44,360 Speaker 1: weight loss maintenance. The studies are really clear that people 294 00:15:44,400 --> 00:15:47,360 Speaker 1: who are more active do much better. And it doesn't 295 00:15:47,400 --> 00:15:49,560 Speaker 1: mean you have to be running marathons. Marathons are great 296 00:15:49,560 --> 00:15:54,880 Speaker 1: if you're so disposed, but simply walking ten, fifteen, twenty 297 00:15:54,960 --> 00:15:57,920 Speaker 1: thirty minutes, not every single day of your life, but 298 00:15:57,960 --> 00:16:01,480 Speaker 1: on a regular basis actually predict who does better and 299 00:16:01,560 --> 00:16:05,720 Speaker 1: who doesn't. And importantly for physical activity, and this goes 300 00:16:05,800 --> 00:16:09,000 Speaker 1: just to the whole mindset of when you're approaching weight 301 00:16:09,120 --> 00:16:13,080 Speaker 1: and particularly weight loss maintenance is move in ways that 302 00:16:13,240 --> 00:16:17,720 Speaker 1: move you. So if you love running, go for it. 303 00:16:17,920 --> 00:16:20,360 Speaker 1: If you love yoga, go for it. But don't think 304 00:16:20,400 --> 00:16:23,560 Speaker 1: that I've got to do something that it's sort of 305 00:16:23,560 --> 00:16:26,560 Speaker 1: this dated thing like no pain, no gain. That's nonsense. 306 00:16:27,280 --> 00:16:30,280 Speaker 1: If there's pain, it won't be sustainable, so why would 307 00:16:30,280 --> 00:16:32,840 Speaker 1: you do it? So I think it's yeah, physical activity, 308 00:16:32,880 --> 00:16:35,960 Speaker 1: but abandon the ideas that it has to hurt to help, 309 00:16:36,280 --> 00:16:38,880 Speaker 1: no pain, no gain, and find ways that are enjoyable. 310 00:16:38,880 --> 00:16:42,400 Speaker 1: And for lots of folks that we work with, it's 311 00:16:42,480 --> 00:16:46,800 Speaker 1: connecting some other social aspect to that or something that's reinforcing. 312 00:16:46,840 --> 00:16:48,880 Speaker 1: So instead of saying I have to go to the gym, 313 00:16:48,960 --> 00:16:50,920 Speaker 1: I have to go walk a mile or whatever, I'm 314 00:16:50,960 --> 00:16:52,440 Speaker 1: going to do that with a friend, or I'm going 315 00:16:52,480 --> 00:16:55,560 Speaker 1: to do that in the kid with the kids with 316 00:16:55,560 --> 00:16:58,240 Speaker 1: my kids in the park, or I'm going to listen 317 00:16:58,280 --> 00:17:02,240 Speaker 1: to my favorite podcast on the treadmill. To couple those 318 00:17:02,280 --> 00:17:06,720 Speaker 1: things that initially aren't maybe or maybe neutral or tad 319 00:17:06,840 --> 00:17:09,800 Speaker 1: unpleasant to you with things that are pleasant will lead 320 00:17:09,800 --> 00:17:12,280 Speaker 1: to habit formation. And it really means those things now 321 00:17:12,359 --> 00:17:14,360 Speaker 1: become automatic, they don't become work. 322 00:17:14,800 --> 00:17:16,800 Speaker 2: Yeah, And I love what you said about the podcast 323 00:17:16,880 --> 00:17:19,520 Speaker 2: and the treadmill, like if you start to stack your habits, 324 00:17:19,560 --> 00:17:21,480 Speaker 2: then they're going to be something that are even more 325 00:17:21,880 --> 00:17:25,679 Speaker 2: attractive to you for sure. And of course do what 326 00:17:25,720 --> 00:17:28,440 Speaker 2: you like, do what you love. The activity will be 327 00:17:28,440 --> 00:17:30,560 Speaker 2: better the more ways that you can make. 328 00:17:30,520 --> 00:17:32,760 Speaker 3: It enjoyable for yourself. 329 00:17:32,800 --> 00:17:35,719 Speaker 2: You also mentioned a buzzword here which will transition us 330 00:17:35,760 --> 00:17:39,360 Speaker 2: into the next part, which is mindset. I think mindset 331 00:17:39,400 --> 00:17:42,160 Speaker 2: is a huge part, a huge piece to the puzzle 332 00:17:42,320 --> 00:17:45,680 Speaker 2: when it comes to weight loss maintenance. Let's talk a 333 00:17:45,720 --> 00:17:49,560 Speaker 2: little bit about that and how what kind of mindset 334 00:17:49,680 --> 00:17:51,960 Speaker 2: or what kind of self talk is going to help 335 00:17:52,000 --> 00:17:55,480 Speaker 2: you on your journey to maintaining all of that hard work. 336 00:17:57,000 --> 00:18:00,919 Speaker 1: I think, in some ways the keys of mindset, and 337 00:18:00,960 --> 00:18:03,760 Speaker 1: I'll just define mindset for a second, and the way, 338 00:18:04,680 --> 00:18:07,120 Speaker 1: at least in my mind and the science would bear 339 00:18:07,160 --> 00:18:09,960 Speaker 1: this out. It's the way you think about yourself and 340 00:18:10,040 --> 00:18:12,760 Speaker 1: the way you think about the journey, and both of 341 00:18:12,760 --> 00:18:15,960 Speaker 1: those are critically important. Because of the weight and shape 342 00:18:16,000 --> 00:18:18,679 Speaker 1: based stigma that we talked about earlier. A lot of 343 00:18:18,720 --> 00:18:23,240 Speaker 1: people start from a position of denigrating themselves, of saying, 344 00:18:23,280 --> 00:18:25,119 Speaker 1: here I go again, how did I get myself in 345 00:18:25,200 --> 00:18:28,840 Speaker 1: this position? And to somehow think that their weight or 346 00:18:28,840 --> 00:18:32,080 Speaker 1: their worth is contingent on their weight. And that's a 347 00:18:32,119 --> 00:18:36,520 Speaker 1: really fragile position to start in, and that data don't 348 00:18:36,520 --> 00:18:39,760 Speaker 1: support it, and it's not effective. So the first thing 349 00:18:39,760 --> 00:18:42,359 Speaker 1: about mindset is, again whether you're on the weight loss 350 00:18:42,359 --> 00:18:46,160 Speaker 1: maintenance side or just beginning, is to approach this by 351 00:18:46,240 --> 00:18:49,720 Speaker 1: practicing self compassion. And what I mean by that is 352 00:18:49,760 --> 00:18:52,680 Speaker 1: to believe at this moment, independent of what you weigh 353 00:18:52,760 --> 00:18:56,400 Speaker 1: or what you run away forget, you have value as 354 00:18:56,440 --> 00:19:00,879 Speaker 1: you are right this millisecond. What that does is it 355 00:19:00,920 --> 00:19:02,879 Speaker 1: turns the journey and the way you think about it 356 00:19:02,960 --> 00:19:05,320 Speaker 1: upside down. So we have what we're thinking about ourselves, 357 00:19:05,840 --> 00:19:09,719 Speaker 1: I'm fundamentally worth taking care of that instead of I 358 00:19:09,840 --> 00:19:12,719 Speaker 1: can't eat this, I can only eat that turns into 359 00:19:13,320 --> 00:19:14,720 Speaker 1: one of the ways that I want to treat my 360 00:19:14,800 --> 00:19:19,000 Speaker 1: body with reverence and respect. And that's a different way 361 00:19:19,040 --> 00:19:21,520 Speaker 1: to look at physical activity or what food you're going 362 00:19:21,600 --> 00:19:25,080 Speaker 1: to have for dinner rather than what's on my diet checklist. 363 00:19:25,119 --> 00:19:29,879 Speaker 1: So that's a fundamental underpinning of any successful weight loss 364 00:19:29,920 --> 00:19:33,119 Speaker 1: maint in its journey, is treating yourself with self compassion. 365 00:19:33,920 --> 00:19:36,520 Speaker 1: I think another thing is, and you talked about self talk, 366 00:19:36,880 --> 00:19:40,760 Speaker 1: is that there are many different types probably three central 367 00:19:40,800 --> 00:19:43,160 Speaker 1: types of thinking styles that can get in the way. 368 00:19:43,600 --> 00:19:45,879 Speaker 1: One is all or unthinking. So I'm a success or 369 00:19:45,920 --> 00:19:48,159 Speaker 1: I'm a failure, I'm on a diet, I'm off a diet. 370 00:19:48,480 --> 00:19:52,119 Speaker 1: That's just not real life, and it actually allows people 371 00:19:52,160 --> 00:19:55,399 Speaker 1: to take an offering from the journey. Other ways that 372 00:19:55,720 --> 00:19:58,320 Speaker 1: derail people are ways that they focus on the negative. 373 00:19:58,320 --> 00:20:00,800 Speaker 1: They focus on the one or two days they didn't 374 00:20:00,840 --> 00:20:04,600 Speaker 1: work out versus two or three that they did. And 375 00:20:04,640 --> 00:20:09,040 Speaker 1: then finally there's this catastrophizing. So you know, you take 376 00:20:09,119 --> 00:20:12,400 Speaker 1: one event and you know it's just going to happen forever. 377 00:20:12,800 --> 00:20:15,080 Speaker 1: So how you talk to yourself during the journey is 378 00:20:15,080 --> 00:20:19,080 Speaker 1: critically important, and I think that comes to allowing yourself 379 00:20:19,920 --> 00:20:24,640 Speaker 1: to expect, expect fully expect setbacks. They happen to one 380 00:20:24,760 --> 00:20:27,639 Speaker 1: hundred percent of the people, one hundred percent of the time. 381 00:20:27,840 --> 00:20:29,880 Speaker 1: What can you learn from those and get right back 382 00:20:29,920 --> 00:20:32,439 Speaker 1: on track. So a thing that has really been useful, 383 00:20:32,440 --> 00:20:36,000 Speaker 1: and this is from cognitive behavioral therapy, is that when 384 00:20:36,080 --> 00:20:39,640 Speaker 1: you have a setback, the goal is not to overcompensate 385 00:20:39,640 --> 00:20:41,480 Speaker 1: for that. So if you ate more than you planned 386 00:20:41,520 --> 00:20:43,760 Speaker 1: or move less than you plan, that's fine. Go back 387 00:20:43,760 --> 00:20:45,720 Speaker 1: to whatever you were doing the next day, or the 388 00:20:45,760 --> 00:20:49,800 Speaker 1: next meal or the next hour. This over compensation leads 389 00:20:49,840 --> 00:20:53,320 Speaker 1: to over restriction, deprivation and then there's a bouncepect effect. 390 00:20:53,359 --> 00:20:55,399 Speaker 1: So that's where I think mindset can really be important 391 00:20:55,440 --> 00:20:57,760 Speaker 1: in terms of how you think about yourself with self compassion, 392 00:20:58,119 --> 00:20:59,920 Speaker 1: but also how you think about the journey. And that's 393 00:21:00,040 --> 00:21:04,400 Speaker 1: setbacks are an inevitable part of the journey. Expect them, 394 00:21:04,560 --> 00:21:06,960 Speaker 1: recover from them, and don't overcompensate. 395 00:21:11,840 --> 00:21:14,040 Speaker 2: Taking a break of from today's episode to talk to 396 00:21:14,080 --> 00:21:17,280 Speaker 2: you about my sponsors, first up, my friends at Beam. 397 00:21:17,400 --> 00:21:19,760 Speaker 2: Now specifically today, I want to talk to you about 398 00:21:19,800 --> 00:21:22,320 Speaker 2: Beam Dream. You may have heard me talk about it 399 00:21:22,359 --> 00:21:24,960 Speaker 2: on the show before, and that is because I am 400 00:21:25,520 --> 00:21:28,560 Speaker 2: head over heels for this stuff. Beam Dream is a 401 00:21:28,680 --> 00:21:33,280 Speaker 2: delicious CBD based hot cocoa. It promotes better sleep and 402 00:21:33,680 --> 00:21:38,520 Speaker 2: a more refreshed morning. 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Of course, AG one by 450 00:24:16,840 --> 00:24:19,919 Speaker 2: Athletic Greens has a deal for you, and I'm here. 451 00:24:19,760 --> 00:24:20,280 Speaker 3: To give it to you. 452 00:24:20,520 --> 00:24:22,960 Speaker 2: It is five three travel packs as well as a 453 00:24:23,040 --> 00:24:26,760 Speaker 2: year's supply of vitamin D with your first purchase. Just 454 00:24:26,800 --> 00:24:30,160 Speaker 2: head on over to athletic greens dot com slash hurdle again, 455 00:24:30,200 --> 00:24:34,720 Speaker 2: that is Athleticgreens dot com slash hurdle to get yours today, 456 00:24:35,280 --> 00:24:44,560 Speaker 2: no code necessary. Let's get back to it. Something you 457 00:24:44,640 --> 00:24:48,119 Speaker 2: mentioned toward the beginning there was talking about investing in 458 00:24:48,160 --> 00:24:51,199 Speaker 2: yourself and understanding that, regardless of your size, that you 459 00:24:51,240 --> 00:24:55,720 Speaker 2: are worthy of that investment. When I was overweight, when 460 00:24:55,720 --> 00:24:58,720 Speaker 2: I was over two hundred pounds from me, I didn't 461 00:24:58,800 --> 00:25:03,560 Speaker 2: understand that right. I hadn't felt as though, whether it 462 00:25:03,680 --> 00:25:06,320 Speaker 2: be you know, myself talk or what was going on 463 00:25:06,400 --> 00:25:08,600 Speaker 2: in the society and the world around me, that I 464 00:25:08,960 --> 00:25:11,199 Speaker 2: was worthy of that kind of energy. And what I 465 00:25:11,240 --> 00:25:15,280 Speaker 2: realized through investing in myself was that I deserved my 466 00:25:15,320 --> 00:25:18,680 Speaker 2: own energy. I deserved my own attention and my own affection. 467 00:25:18,880 --> 00:25:21,680 Speaker 2: And now, regardless of what happens here, if I keep 468 00:25:21,720 --> 00:25:23,440 Speaker 2: this weight off, if I don't keep this weight off, 469 00:25:23,440 --> 00:25:25,440 Speaker 2: although it's been you know, a nice chunk of time 470 00:25:25,520 --> 00:25:29,359 Speaker 2: that I've been maintaining this for myself, but I know that, 471 00:25:29,560 --> 00:25:32,000 Speaker 2: like I am always worthy of that investment. And I 472 00:25:32,080 --> 00:25:34,800 Speaker 2: think that that again, is just a theme to run 473 00:25:34,800 --> 00:25:37,359 Speaker 2: home here, regardless of who's listening to this, where you 474 00:25:37,400 --> 00:25:40,000 Speaker 2: are in your personal journey, is that you are worthy 475 00:25:40,160 --> 00:25:43,080 Speaker 2: of that energy, no matter your size, no matter where 476 00:25:43,080 --> 00:25:45,840 Speaker 2: you're out, no matter where you're at, whether things are 477 00:25:45,840 --> 00:25:48,640 Speaker 2: going quote unquote well or if they're not going well, 478 00:25:48,680 --> 00:25:51,320 Speaker 2: Which brings us back to your point just now about 479 00:25:51,359 --> 00:25:53,919 Speaker 2: making sure that if you hit those hurdles, you're not 480 00:25:54,560 --> 00:25:59,760 Speaker 2: completely nose diving in this like extreme deprivation space, because 481 00:25:59,760 --> 00:26:01,400 Speaker 2: that's going to do any good for anybody. 482 00:26:02,200 --> 00:26:05,760 Speaker 1: Yeah, exactly, it's really it's this realistic view of the journey. 483 00:26:05,760 --> 00:26:09,439 Speaker 1: But also this, as you expressed it so eloquently, there 484 00:26:09,640 --> 00:26:11,919 Speaker 1: is that you are worth taking care of, that you 485 00:26:12,000 --> 00:26:14,720 Speaker 1: do have value, and you deserve to treat yourself well. 486 00:26:14,960 --> 00:26:18,360 Speaker 1: That's a nice buffer for the ups and downs which 487 00:26:18,400 --> 00:26:21,600 Speaker 1: will absolutely happen, not just in a weight management journey, 488 00:26:21,840 --> 00:26:24,080 Speaker 1: but in life. If you think about people are going 489 00:26:24,119 --> 00:26:27,040 Speaker 1: to work on their relationships or work on their work performance, 490 00:26:27,080 --> 00:26:29,760 Speaker 1: it's the same thing. There will be setbacks, and your 491 00:26:29,800 --> 00:26:33,520 Speaker 1: worth isn't determined on that. But if you're saying I 492 00:26:33,600 --> 00:26:35,920 Speaker 1: want to improve in this way or another, I want 493 00:26:35,920 --> 00:26:38,359 Speaker 1: to treat my body differently, I want to treat it 494 00:26:38,400 --> 00:26:41,920 Speaker 1: with the respect and reverence it deserves. Again, coming at 495 00:26:41,960 --> 00:26:45,000 Speaker 1: that is something you're doing for yourself makes all the difference, 496 00:26:45,080 --> 00:26:46,720 Speaker 1: rather than something that's being imposed. 497 00:26:46,880 --> 00:26:49,840 Speaker 2: We would be remiss if we didn't cover or speak 498 00:26:49,920 --> 00:26:53,359 Speaker 2: about food, because food and intake of food is a 499 00:26:53,680 --> 00:26:56,880 Speaker 2: important thing to talk about when it comes to maintaining 500 00:26:56,960 --> 00:26:59,800 Speaker 2: weight loss. I love what you said before about them 501 00:27:00,040 --> 00:27:03,639 Speaker 2: leorrance of us after a large weight loss, reframing the 502 00:27:03,680 --> 00:27:06,800 Speaker 2: way that we look at food in general, instead of 503 00:27:06,800 --> 00:27:10,280 Speaker 2: putting things on a cannot eat list or these are 504 00:27:10,320 --> 00:27:13,440 Speaker 2: good foods versus bad foods list, it's learning how to 505 00:27:13,560 --> 00:27:16,600 Speaker 2: look at food holistically as it applies to our lives 506 00:27:16,640 --> 00:27:17,400 Speaker 2: and our every day. 507 00:27:18,760 --> 00:27:21,760 Speaker 1: Absolutely, a mantra at WW for us, again because it's 508 00:27:21,760 --> 00:27:24,440 Speaker 1: based in science, is that all foods are on the menu. 509 00:27:25,200 --> 00:27:26,879 Speaker 1: It has to be as soon as you say I 510 00:27:26,960 --> 00:27:29,920 Speaker 1: can't have that, psychologically you want it. You know why 511 00:27:29,920 --> 00:27:34,639 Speaker 1: wouldn't you. It's a model based on deprivation. And I 512 00:27:34,640 --> 00:27:36,840 Speaker 1: think the other problem to solve, whether it's early in 513 00:27:36,880 --> 00:27:39,400 Speaker 1: the journey or later in the journey, is that we're 514 00:27:39,440 --> 00:27:43,239 Speaker 1: bombarded with information about foods. If you just look at 515 00:27:43,240 --> 00:27:45,440 Speaker 1: a food label, it must have twelve or thirteen lines 516 00:27:45,480 --> 00:27:48,359 Speaker 1: of data, and it's got milligrams and gramps and percent 517 00:27:48,400 --> 00:27:52,560 Speaker 1: of the RDAs. You need to be a registered dietitian 518 00:27:52,640 --> 00:27:54,639 Speaker 1: and you have to have a PhD in calculus to 519 00:27:54,680 --> 00:27:57,919 Speaker 1: figure out exactly what you're supposed to eat. And so 520 00:27:58,320 --> 00:28:00,439 Speaker 1: what we've done is develop a system, call it a 521 00:28:00,440 --> 00:28:03,080 Speaker 1: personal point system, which takes a lot of the science 522 00:28:03,520 --> 00:28:06,119 Speaker 1: about that all fats aren't the same, there's a difference 523 00:28:06,119 --> 00:28:08,800 Speaker 1: between healthy fats and saturated fats. All sugar is not 524 00:28:08,880 --> 00:28:11,800 Speaker 1: the same, there's a difference between added sugar and natural sugar. 525 00:28:12,040 --> 00:28:15,199 Speaker 1: And puts six seven of things into a firmat and 526 00:28:15,280 --> 00:28:17,320 Speaker 1: distill that into one number. So there has to be 527 00:28:17,359 --> 00:28:21,760 Speaker 1: a way to take that complexity and make it simple. 528 00:28:21,800 --> 00:28:24,800 Speaker 1: And then to your point, which is critically important, these 529 00:28:24,800 --> 00:28:27,359 Speaker 1: points values that don't represent this is a good food 530 00:28:27,359 --> 00:28:29,920 Speaker 1: and a bad food. Like if that's the way you're thinking, 531 00:28:29,960 --> 00:28:33,240 Speaker 1: that's all or none thinking. Right, that's definitely a cognitive 532 00:28:33,320 --> 00:28:35,960 Speaker 1: landmind for you to not do well, because then that's 533 00:28:35,960 --> 00:28:38,880 Speaker 1: sort of even the words good and bad or moral. 534 00:28:39,960 --> 00:28:42,680 Speaker 1: Your character is not measured by how many M and 535 00:28:42,800 --> 00:28:45,440 Speaker 1: ms you ate today or not. The eating is not 536 00:28:45,560 --> 00:28:48,160 Speaker 1: a moral issue. So the more we can get away 537 00:28:48,160 --> 00:28:54,000 Speaker 1: from judgment or character assassination somehow that's an indication of 538 00:28:54,040 --> 00:28:56,320 Speaker 1: who I am by what I eat. That's just not 539 00:28:56,400 --> 00:28:58,840 Speaker 1: going to work. And to your other point, this broad 540 00:28:59,000 --> 00:29:02,680 Speaker 1: holistic view of eating a variety of foods, of picking 541 00:29:02,720 --> 00:29:06,320 Speaker 1: your spots. Sometimes they'll be holiday times, there could be 542 00:29:06,360 --> 00:29:10,200 Speaker 1: a Saturday night, they will be different, and that's okay. 543 00:29:10,760 --> 00:29:12,680 Speaker 1: Real life is not that you eat the same on 544 00:29:12,720 --> 00:29:17,640 Speaker 1: a Monday as a Saturday and allowing yourself some psychologists. 545 00:29:17,640 --> 00:29:22,320 Speaker 1: Scientific psychologists call this flexible restraint, so that you're mindful 546 00:29:22,600 --> 00:29:26,480 Speaker 1: about what you're choosing, but you have some flexibility. You're nectually. 547 00:29:26,760 --> 00:29:29,160 Speaker 1: I'm going to eat the same thing, the same calories, 548 00:29:29,160 --> 00:29:30,600 Speaker 1: the same points every single day. 549 00:29:30,640 --> 00:29:32,760 Speaker 3: That's not real life, right right? 550 00:29:32,800 --> 00:29:35,480 Speaker 2: And I think although it might not be the same 551 00:29:35,560 --> 00:29:38,080 Speaker 2: every day for me, something that's been super helpful is 552 00:29:38,400 --> 00:29:40,479 Speaker 2: having certain things that I know I love to have 553 00:29:40,640 --> 00:29:45,320 Speaker 2: around that promote me taking care of myself and my body. 554 00:29:45,720 --> 00:29:48,560 Speaker 2: Whether that's you know, the ag one I shake up 555 00:29:48,600 --> 00:29:51,040 Speaker 2: first thing in the morning, or if it's having fresh 556 00:29:51,120 --> 00:29:53,360 Speaker 2: berries in my fridge so that I can eat those 557 00:29:53,400 --> 00:29:55,800 Speaker 2: from my afternoon snack instead of like opening the pint 558 00:29:55,840 --> 00:29:57,960 Speaker 2: of ice cream, which I still do keep in the freezer, 559 00:29:58,440 --> 00:30:01,200 Speaker 2: but I'll save that for like my like couple of 560 00:30:01,200 --> 00:30:04,040 Speaker 2: spoonfuls when it gets to deserve time, instead of like 561 00:30:04,160 --> 00:30:07,040 Speaker 2: hitting that mid afternoon sugar craving in that other way. 562 00:30:07,200 --> 00:30:10,080 Speaker 2: So I feel like, you know, keeping things around the 563 00:30:10,160 --> 00:30:13,120 Speaker 2: home that promote who you want to be. Not to 564 00:30:13,160 --> 00:30:15,320 Speaker 2: say that, like I can't keep the ice cream in 565 00:30:15,320 --> 00:30:17,760 Speaker 2: the freezer, I can't have a thing of cookies in 566 00:30:17,800 --> 00:30:20,160 Speaker 2: my closet. But for me, when it comes to weight 567 00:30:20,200 --> 00:30:24,120 Speaker 2: loss maintenance, I'm often better off if I'm like usually 568 00:30:24,160 --> 00:30:25,360 Speaker 2: seeking those things. 569 00:30:25,120 --> 00:30:25,960 Speaker 3: Outside of my home. 570 00:30:26,040 --> 00:30:28,240 Speaker 2: It doesn't mean that I can't have them, in fact, 571 00:30:28,320 --> 00:30:31,120 Speaker 2: I have them pretty regularly, but it just is a 572 00:30:31,120 --> 00:30:34,160 Speaker 2: better strategy for me to you know, feel better in 573 00:30:34,200 --> 00:30:34,840 Speaker 2: my own body. 574 00:30:35,600 --> 00:30:37,200 Speaker 1: Yeah, I think you said two things that are really 575 00:30:37,200 --> 00:30:39,640 Speaker 1: helpful there. One is that it's a way you're promoting 576 00:30:39,680 --> 00:30:42,680 Speaker 1: your own health. This again is turning the journey around. 577 00:30:42,960 --> 00:30:45,520 Speaker 1: It's not like you're going to Dieter's prison, all right, 578 00:30:45,560 --> 00:30:48,280 Speaker 1: I have to do all this onerous work to keep 579 00:30:48,360 --> 00:30:50,960 Speaker 1: my weight off where to This is about taking care 580 00:30:51,000 --> 00:30:53,800 Speaker 1: of yourself and it feels different. So it's not like 581 00:30:53,920 --> 00:30:57,160 Speaker 1: berries or a punishment, right, it's these are foods that 582 00:30:57,200 --> 00:30:59,440 Speaker 1: make me feel good. The other thing that the way 583 00:30:59,440 --> 00:31:02,560 Speaker 1: you're setting up your environment is just going to promote habits. 584 00:31:02,800 --> 00:31:05,400 Speaker 1: Foods that are more accessible will be eaten more frequently. 585 00:31:05,720 --> 00:31:08,480 Speaker 1: And if you just it sounds simple, right, but it's 586 00:31:08,520 --> 00:31:11,040 Speaker 1: not so simple. It requires a little bit of setup time, 587 00:31:11,200 --> 00:31:13,560 Speaker 1: right and to thinking about it. So again, how you 588 00:31:13,600 --> 00:31:16,360 Speaker 1: think about you, I'm worth taking care of. I want 589 00:31:16,400 --> 00:31:18,160 Speaker 1: to do things to promote my health, And how you 590 00:31:18,200 --> 00:31:20,840 Speaker 1: think about the journey is how I set up my environment. 591 00:31:21,240 --> 00:31:23,880 Speaker 1: I know for a lot of people that I've worked 592 00:31:23,920 --> 00:31:28,960 Speaker 1: with that COVID provided a real big challenge just because 593 00:31:29,000 --> 00:31:32,360 Speaker 1: of the foods. People were doing zoom calls like three 594 00:31:32,400 --> 00:31:36,160 Speaker 1: feet from their kitchen. That changes the environment. So after 595 00:31:36,200 --> 00:31:38,240 Speaker 1: a zoom call, you get into a routine is oh 596 00:31:38,280 --> 00:31:40,800 Speaker 1: I'll go through the kitchen, I'll check what's in the pantry. 597 00:31:41,200 --> 00:31:43,440 Speaker 1: Those kind of things make a difference. So setting your 598 00:31:43,440 --> 00:31:46,360 Speaker 1: household up in ways that are as you describe it, 599 00:31:46,400 --> 00:31:48,960 Speaker 1: I think really well, in ways to take care of 600 00:31:49,000 --> 00:31:51,920 Speaker 1: yourself is really a tip for success. 601 00:31:52,240 --> 00:31:52,440 Speaker 3: Yeah. 602 00:31:52,480 --> 00:31:54,440 Speaker 2: I mean I definitely went through a period like you 603 00:31:54,480 --> 00:31:57,840 Speaker 2: described during COVID where I felt as though I was 604 00:31:57,920 --> 00:32:00,640 Speaker 2: getting like a little out of control in that like 605 00:32:00,720 --> 00:32:02,640 Speaker 2: literally every zoom call and. 606 00:32:02,880 --> 00:32:04,600 Speaker 3: Okay, time to go look at what's in the fridge. 607 00:32:04,640 --> 00:32:07,440 Speaker 2: And I finally got to a point, as I think 608 00:32:07,520 --> 00:32:11,240 Speaker 2: many people who have gone through similar experience as I have, 609 00:32:11,720 --> 00:32:14,480 Speaker 2: where I got like fed up with my own bs 610 00:32:14,560 --> 00:32:17,440 Speaker 2: and I saw that I kept making excuses and excuses 611 00:32:17,440 --> 00:32:20,280 Speaker 2: as to why I was bringing things into my home 612 00:32:20,320 --> 00:32:22,400 Speaker 2: that like may have in the moment tasted good, but 613 00:32:22,480 --> 00:32:25,480 Speaker 2: didn't make me feel good. And to take back that 614 00:32:25,640 --> 00:32:30,480 Speaker 2: agency and to realize and really like savor the feelings 615 00:32:30,480 --> 00:32:33,280 Speaker 2: that I experienced when I took back control over what 616 00:32:33,320 --> 00:32:36,360 Speaker 2: I was putting into my body. It wasn't obscenely restrictive, 617 00:32:36,400 --> 00:32:39,040 Speaker 2: it wasn't like I wasn't eating Like let's make that clear. 618 00:32:39,400 --> 00:32:43,240 Speaker 2: What I did was stopped eating a bunch of stuff 619 00:32:43,280 --> 00:32:46,240 Speaker 2: that didn't make me feel good. And I was so 620 00:32:46,400 --> 00:32:49,920 Speaker 2: thankful to get to that place of ownership and agency 621 00:32:50,040 --> 00:32:54,040 Speaker 2: and control and like satisfaction. And I think that that 622 00:32:54,480 --> 00:32:58,240 Speaker 2: is something that in today's society can be looked at 623 00:32:58,400 --> 00:33:02,479 Speaker 2: so many different ways. But all I knew, and you know, 624 00:33:02,520 --> 00:33:05,400 Speaker 2: it's self worth, it's self talk. It's that my self 625 00:33:05,440 --> 00:33:08,440 Speaker 2: talk got better when I took back control. 626 00:33:08,800 --> 00:33:12,520 Speaker 1: Absolutely. You know, it's the scientific fact that the self 627 00:33:12,560 --> 00:33:16,000 Speaker 1: efficacy or the your ability in the belief to affect 628 00:33:16,160 --> 00:33:19,960 Speaker 1: change for yourself is highly predictive of success. And it 629 00:33:20,000 --> 00:33:22,840 Speaker 1: goes to this agency and control that you're talking about. 630 00:33:23,200 --> 00:33:26,760 Speaker 1: And again this goes back to this central thesis is 631 00:33:26,800 --> 00:33:29,920 Speaker 1: that I'm in charge of this journey, and I view 632 00:33:29,960 --> 00:33:33,080 Speaker 1: this journey as something that's nurturing to myself. If you 633 00:33:33,200 --> 00:33:36,000 Speaker 1: start there, you're eighty percent of the way there, because 634 00:33:36,600 --> 00:33:39,040 Speaker 1: the whole process feels different. It doesn't feel like work. 635 00:33:39,080 --> 00:33:41,920 Speaker 1: It feels like, as you said, you're grateful that you're 636 00:33:41,960 --> 00:33:46,040 Speaker 1: able to make these changes in ways that feel kind 637 00:33:46,080 --> 00:33:49,520 Speaker 1: to yourself and give yourself grace. And giving yourself grace 638 00:33:49,640 --> 00:33:52,240 Speaker 1: is really important on a long term journey of any 639 00:33:52,240 --> 00:33:56,320 Speaker 1: sort again, whether it's work, relationships or managing your weight 640 00:33:56,360 --> 00:34:00,680 Speaker 1: and wellness journey, because you will have these setbacks. If 641 00:34:00,720 --> 00:34:03,880 Speaker 1: you have really harsh talk to yourself every time you 642 00:34:03,960 --> 00:34:06,040 Speaker 1: have a setback, that's going to be a long haul 643 00:34:06,080 --> 00:34:07,240 Speaker 1: and it just won't be sustained. 644 00:34:07,360 --> 00:34:10,080 Speaker 2: Yeah, So we've talked about the importance of environment. We've 645 00:34:10,080 --> 00:34:12,480 Speaker 2: talked about being smart about the foods that you keep 646 00:34:12,520 --> 00:34:14,520 Speaker 2: around and what you're putting into your body, the importance 647 00:34:14,560 --> 00:34:15,040 Speaker 2: of movement. 648 00:34:15,320 --> 00:34:16,000 Speaker 3: Self talk. 649 00:34:16,520 --> 00:34:18,439 Speaker 2: One other habit that we haven't touched on yet, which 650 00:34:18,440 --> 00:34:20,799 Speaker 2: I know that has been really helpful for me when 651 00:34:20,840 --> 00:34:23,960 Speaker 2: it comes to articulating how I'm feeling and being honest 652 00:34:24,000 --> 00:34:26,160 Speaker 2: about what's happening with me and my body and my 653 00:34:26,160 --> 00:34:28,520 Speaker 2: thought process is journaling. Can you talk to me a 654 00:34:28,520 --> 00:34:31,680 Speaker 2: little bit about why journaling and like kind of writing 655 00:34:31,760 --> 00:34:34,360 Speaker 2: things out and seeing where you're at can be really helpful. 656 00:34:34,520 --> 00:34:36,399 Speaker 1: Yeah, I think it can be helpful for a couple 657 00:34:36,440 --> 00:34:39,120 Speaker 1: of reasons. One is that it just increases awareness, and 658 00:34:39,160 --> 00:34:42,840 Speaker 1: that's in our busy day to day lives and also 659 00:34:42,960 --> 00:34:47,080 Speaker 1: in which things can become very automatic or habitualized, we 660 00:34:47,200 --> 00:34:50,080 Speaker 1: might not be aware of the kind of things we're doing. 661 00:34:50,120 --> 00:34:53,040 Speaker 1: And it could be on the very tactical side that 662 00:34:53,719 --> 00:34:55,920 Speaker 1: it's well known that we do a lot of mindless eating. 663 00:34:56,760 --> 00:34:59,800 Speaker 1: So while we're watching a favorite show or listening to 664 00:34:59,840 --> 00:35:02,319 Speaker 1: the this or doing that, or doing work, you just 665 00:35:02,360 --> 00:35:05,360 Speaker 1: sort of mindlessly eat. You sort of tasting of but 666 00:35:05,480 --> 00:35:10,160 Speaker 1: sort of not getting much enjoyment from it. And so 667 00:35:10,320 --> 00:35:14,200 Speaker 1: journaling can just increase your awareness of the food you're eating. 668 00:35:14,239 --> 00:35:17,560 Speaker 1: That's sort of food journaling, but there's also the benefit 669 00:35:17,640 --> 00:35:20,160 Speaker 1: of journaling just how you're feeling, and it gets to 670 00:35:20,200 --> 00:35:23,560 Speaker 1: be very therapeutic just to be able to it takes 671 00:35:23,560 --> 00:35:25,799 Speaker 1: a process, right, so you have to think about how 672 00:35:25,840 --> 00:35:27,759 Speaker 1: you're feeling, you get the words, you have to write 673 00:35:27,760 --> 00:35:31,600 Speaker 1: it down. That's a process. Now you're reading, that's a process, 674 00:35:31,920 --> 00:35:34,880 Speaker 1: and it's cathartic in a way to be able just 675 00:35:34,920 --> 00:35:37,680 Speaker 1: to get some clarity about I'm having a rough day, 676 00:35:38,160 --> 00:35:42,319 Speaker 1: what's happening, And just to get that, whether it's on 677 00:35:42,360 --> 00:35:44,960 Speaker 1: a piece of paper or on your phone or wherever 678 00:35:45,000 --> 00:35:48,719 Speaker 1: it is, can be really really helpful. Another technique that 679 00:35:48,800 --> 00:35:51,839 Speaker 1: we know scientifically really makes a difference, which is a 680 00:35:51,880 --> 00:35:55,840 Speaker 1: form of tracking. It's called the three good Things technique, 681 00:35:55,840 --> 00:35:58,120 Speaker 1: which you're probably familiar with, but it's basically at the 682 00:35:58,200 --> 00:35:59,680 Speaker 1: end of the day. You can do it any time 683 00:35:59,680 --> 00:36:02,440 Speaker 1: of day, just write down three things you're grateful for. 684 00:36:02,480 --> 00:36:04,560 Speaker 1: It could be trivial, could be the smell of a good, 685 00:36:04,640 --> 00:36:06,480 Speaker 1: great cup of coffee in the morning. It could be 686 00:36:06,600 --> 00:36:09,160 Speaker 1: heard from an old friend, it could be pride in 687 00:36:09,239 --> 00:36:13,160 Speaker 1: some accomplishment of you, family members, et cetera. And just 688 00:36:13,400 --> 00:36:17,640 Speaker 1: for three minutes wallow around in that feeling about what 689 00:36:17,680 --> 00:36:19,799 Speaker 1: it was like to smell that cup of coffee, what 690 00:36:19,840 --> 00:36:22,560 Speaker 1: it was like to get some good news, to get 691 00:36:22,560 --> 00:36:26,680 Speaker 1: some compliment, and that actually makes people happy. So it's 692 00:36:26,680 --> 00:36:30,080 Speaker 1: a form of tracking that can ground you in reality. 693 00:36:30,120 --> 00:36:33,239 Speaker 1: It's another good thing tracking does because sometimes people say like, oh, 694 00:36:33,280 --> 00:36:36,879 Speaker 1: I've blown it, I'm out of control. Well, you write 695 00:36:36,920 --> 00:36:39,719 Speaker 1: it down and you track it. So it's truly about awareness, 696 00:36:39,920 --> 00:36:44,279 Speaker 1: and it's about normalizing, and it's about reminding yourself of 697 00:36:44,440 --> 00:36:46,640 Speaker 1: you know, it's probably not as bad as you think, 698 00:36:47,200 --> 00:36:48,879 Speaker 1: or if it's not exactly where you want, at least 699 00:36:48,880 --> 00:36:50,280 Speaker 1: you have a roadmap of where you want. 700 00:36:50,120 --> 00:36:52,719 Speaker 2: To make some changes, right, And I think in that 701 00:36:52,880 --> 00:36:54,960 Speaker 2: I love that one of the examples that you listed 702 00:36:55,040 --> 00:36:58,000 Speaker 2: was like smelling the coffee, right, because it doesn't need 703 00:36:58,040 --> 00:37:03,600 Speaker 2: to be like this massive, huge accomplishment like moment you know, 704 00:37:03,800 --> 00:37:05,640 Speaker 2: you know what I'm saying here, Just the smell of 705 00:37:05,680 --> 00:37:07,840 Speaker 2: the coffee could be something, a small thing that you 706 00:37:07,920 --> 00:37:11,000 Speaker 2: have gratitude for. And this is definitely a practice that 707 00:37:11,040 --> 00:37:13,359 Speaker 2: I've kind of adopted as well. I do it most 708 00:37:13,400 --> 00:37:16,600 Speaker 2: often in the morning, if not first thing when I'm journaling, 709 00:37:16,760 --> 00:37:20,600 Speaker 2: just normally before I get into my morning exercise. I 710 00:37:20,640 --> 00:37:22,480 Speaker 2: sit down at my desk and literally at the top 711 00:37:22,480 --> 00:37:24,080 Speaker 2: of my to do list every day when I get 712 00:37:24,120 --> 00:37:26,400 Speaker 2: into this room, when I get into this studio is 713 00:37:26,440 --> 00:37:29,680 Speaker 2: a place to write three bullets of gratitude and to 714 00:37:29,719 --> 00:37:32,680 Speaker 2: be able to sit there if I have trouble articulating 715 00:37:32,719 --> 00:37:34,600 Speaker 2: three different things, and I kind of have like a 716 00:37:34,640 --> 00:37:36,279 Speaker 2: moment where I take a step back and I'm like, 717 00:37:36,440 --> 00:37:39,200 Speaker 2: what are you so wrapped up in that you can't 718 00:37:39,239 --> 00:37:41,640 Speaker 2: find this in bold joys in your day and like. 719 00:37:41,680 --> 00:37:44,120 Speaker 3: Kind of do a little little pulse check, have a 720 00:37:44,120 --> 00:37:44,680 Speaker 3: little moment. 721 00:37:45,400 --> 00:37:47,239 Speaker 1: Yep, Yeah, that's beautiful. 722 00:37:47,520 --> 00:37:48,200 Speaker 3: It's important. 723 00:37:48,239 --> 00:37:51,160 Speaker 1: I think you're right important. Yeah, And it's a way 724 00:37:51,200 --> 00:37:53,320 Speaker 1: to ground your day. I was talking to somebody recently 725 00:37:53,360 --> 00:37:56,799 Speaker 1: who said that they have a teenage children and that 726 00:37:57,320 --> 00:37:59,560 Speaker 1: at dinner time, it's it's sort of like pulling teeth, 727 00:37:59,600 --> 00:38:02,600 Speaker 1: how was your fine? How was school? Find And they 728 00:38:02,640 --> 00:38:05,279 Speaker 1: started a ritual where each person just went around and 729 00:38:05,280 --> 00:38:07,480 Speaker 1: said one thing and it changed the whole tone of 730 00:38:07,480 --> 00:38:11,160 Speaker 1: dinner and just to your point in the beginning of 731 00:38:11,200 --> 00:38:13,399 Speaker 1: the day, it changes your day. Is it a pulse 732 00:38:13,480 --> 00:38:15,600 Speaker 1: check that I can't find some things or if you 733 00:38:15,640 --> 00:38:17,720 Speaker 1: get anchored in those things, even for a few minutes, 734 00:38:17,800 --> 00:38:21,920 Speaker 1: it actually makes your day better. It's a powerful, powerful technique. 735 00:38:21,640 --> 00:38:22,800 Speaker 3: Super powerful technique. 736 00:38:22,800 --> 00:38:24,600 Speaker 2: And one thing we did mention earlier, which I think 737 00:38:24,680 --> 00:38:27,680 Speaker 2: is important for us to highlight before I do let 738 00:38:27,719 --> 00:38:30,320 Speaker 2: you go today, is the importance of bringing other people 739 00:38:30,640 --> 00:38:33,560 Speaker 2: into the fold, or talking about your experience with others, 740 00:38:33,560 --> 00:38:37,400 Speaker 2: whether that's a friend or perhaps some sort of therapist. 741 00:38:38,040 --> 00:38:41,200 Speaker 2: We talked about it in relevance to having an activity partner, 742 00:38:41,239 --> 00:38:43,920 Speaker 2: but beyond that, why is it important to talk about 743 00:38:43,920 --> 00:38:48,880 Speaker 2: your experience if you're hoping to maintain a weight loss. 744 00:38:49,760 --> 00:38:52,160 Speaker 1: I think because sometimes we get and this goes back 745 00:38:52,160 --> 00:38:54,279 Speaker 1: to what we discussed earlier. You get lost in your 746 00:38:54,320 --> 00:38:58,399 Speaker 1: own self talk, and our self talk tends to be automatic, irrational, 747 00:38:58,520 --> 00:39:01,799 Speaker 1: and quite negative. And one of the techniques for self 748 00:39:01,800 --> 00:39:04,279 Speaker 1: compassion actually is talk to yourself like a friend would 749 00:39:04,960 --> 00:39:06,480 Speaker 1: so and it does not have to be your best friend. 750 00:39:06,480 --> 00:39:08,160 Speaker 1: But if you can think about ww we have a 751 00:39:08,239 --> 00:39:10,920 Speaker 1: very robust digital community. We have face to face. It 752 00:39:10,960 --> 00:39:13,000 Speaker 1: could be people who are close to you, it could 753 00:39:13,040 --> 00:39:16,360 Speaker 1: be people more distant, but they actually have this sense 754 00:39:16,400 --> 00:39:21,239 Speaker 1: of normalizing. Like I've heard people say, you know, they've 755 00:39:21,239 --> 00:39:23,759 Speaker 1: lost fifty pounds and they regain five and I've blown 756 00:39:23,800 --> 00:39:25,400 Speaker 1: it and I'm right back where I started. And it's like, 757 00:39:25,760 --> 00:39:28,479 Speaker 1: if you said that to somebody else, or if somebody 758 00:39:28,480 --> 00:39:31,680 Speaker 1: else said that to you, your response would be, you know, realistic, 759 00:39:31,760 --> 00:39:34,000 Speaker 1: like a friend would be, but it would be kind. 760 00:39:34,120 --> 00:39:37,080 Speaker 1: Then it would be balanced, not the harsh self talk. 761 00:39:37,160 --> 00:39:40,960 Speaker 1: So I think the most powerful thing about a community 762 00:39:41,040 --> 00:39:44,000 Speaker 1: is it can be normalizing the way a good friend was. 763 00:39:44,040 --> 00:39:45,960 Speaker 1: That doesn't mean everything's great, don't worry about it to 764 00:39:46,000 --> 00:39:52,040 Speaker 1: get better by itself. It won't. But this compassionate realism 765 00:39:52,239 --> 00:39:55,719 Speaker 1: that you can get from virtual and physical communities can 766 00:39:55,760 --> 00:39:58,879 Speaker 1: be really powerful, and it really gets at the heart 767 00:39:58,880 --> 00:40:03,160 Speaker 1: of the issue of how people talk to themselves. And 768 00:40:03,360 --> 00:40:06,719 Speaker 1: what's very clear from the science is that despite what 769 00:40:06,840 --> 00:40:09,440 Speaker 1: people think, because people often think, the harder I am 770 00:40:09,480 --> 00:40:12,160 Speaker 1: on myself, you know, if tough love is good, self 771 00:40:12,160 --> 00:40:15,080 Speaker 1: tough love is twice as good. The data are very clear. 772 00:40:15,200 --> 00:40:19,680 Speaker 1: It robs you of motivation and self compassion beats self 773 00:40:19,719 --> 00:40:22,600 Speaker 1: criticism every single time. 774 00:40:23,239 --> 00:40:25,840 Speaker 3: Oh what a line? What a line? 775 00:40:26,000 --> 00:40:28,200 Speaker 2: I want to ask you if there's anything else that 776 00:40:28,239 --> 00:40:29,160 Speaker 2: we should address here. 777 00:40:29,239 --> 00:40:31,600 Speaker 3: It's so easy to end on like that sucker punch. 778 00:40:31,680 --> 00:40:34,640 Speaker 2: Great note, but is there anything else that you think 779 00:40:34,640 --> 00:40:36,560 Speaker 2: we should address before I let you go today? 780 00:40:37,960 --> 00:40:42,120 Speaker 1: I think just to give yourself grace to think about 781 00:40:42,280 --> 00:40:45,440 Speaker 1: wherever you are, whether it's a weight loss, maintenance journey 782 00:40:45,560 --> 00:40:48,120 Speaker 1: or other any other journey, that there will be bumps 783 00:40:48,120 --> 00:40:50,759 Speaker 1: in the road, and that, especially when it comes to 784 00:40:50,760 --> 00:40:54,600 Speaker 1: weight loss maintenance, it's tougher than weight loss because the 785 00:40:54,680 --> 00:40:59,080 Speaker 1: dynamics change from a reinforcement perspective. Nobody's saying, oh, you 786 00:40:59,160 --> 00:41:02,200 Speaker 1: look free, kept your weight off for two years. You're 787 00:41:02,239 --> 00:41:06,600 Speaker 1: getting lots of Benny's during the process. Close sizes are changing, 788 00:41:06,680 --> 00:41:10,360 Speaker 1: people are noticing, You're starting to get dramatic differences in 789 00:41:10,440 --> 00:41:14,160 Speaker 1: how you feel, how you move. Where maintenance is just 790 00:41:14,239 --> 00:41:17,279 Speaker 1: that it's maintenance, and people don't notice change. So that's 791 00:41:17,320 --> 00:41:21,160 Speaker 1: why this fundamental belief in your own self worth and 792 00:41:21,280 --> 00:41:23,720 Speaker 1: finding ways in the journey to take care of yourself 793 00:41:23,760 --> 00:41:26,680 Speaker 1: and nurture yourself, that's what this journey is about, not 794 00:41:26,800 --> 00:41:29,319 Speaker 1: chasing some number on the scale, I think is just 795 00:41:29,400 --> 00:41:31,359 Speaker 1: central to being successful in the long home. 796 00:41:32,000 --> 00:41:34,120 Speaker 3: I loved this conversation, doctor Foster. 797 00:41:34,200 --> 00:41:36,319 Speaker 2: Thanks so much for your time and oh my god, 798 00:41:36,360 --> 00:41:39,759 Speaker 2: your wealth of knowledge. I definitely would not be surprised 799 00:41:39,840 --> 00:41:42,360 Speaker 2: hurdler's if you hear from him again on the show 800 00:41:42,200 --> 00:41:45,399 Speaker 2: how How do hurdlers follow along with you, learn more 801 00:41:45,440 --> 00:41:48,479 Speaker 2: from you, keep up with you, give us all the info. Yeah. 802 00:41:48,560 --> 00:41:50,280 Speaker 1: At doctor Gary Foster on Twitter. 803 00:41:50,440 --> 00:41:52,120 Speaker 3: Awesome again, I'm over. 804 00:41:52,200 --> 00:41:56,040 Speaker 2: At Emily Abadi and at Hurdle Podcast Another hurdle conquered. 805 00:41:56,320 --> 00:41:57,560 Speaker 3: Catch you guys, next time. 806 00:42:01,360 --> 00:42:02,080 Speaker 1: To a 807 00:42:04,680 --> 00:42:10,680 Speaker 2: Man Lie