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Speaker 1: Hi everyone, I'm Katie Kuric, and welcome to next Question. Today,

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Speaker 1: we're talking all about bad eating habits. We all love food,

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Speaker 1: but too often we don't eat the right things. So

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Speaker 1: how can we do better? You're being triggered all the

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Speaker 1: time by your eyes, your ears, your nose. If you

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Speaker 1: see food, smell food, or even talk about food, you're

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Speaker 1: being triggered to eat food. Later, I'll speak with weight

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Speaker 1: loss expert Liz joseph Sburg about how to create new

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Speaker 1: positive eating practices and build a better relationship with all

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Speaker 1: that food, glorious food. But first, the dreaded d word diets.

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Speaker 1: It's the beginning of a new year, which means we've

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Speaker 1: all got them on the brain. Let's talk about the

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Speaker 1: whole thirty the Adkins diet, without Beach diet, the raw

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Speaker 1: food diet. Diet. A trendy new weight loss method has

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Speaker 1: been getting a lot of buzz lately and it is

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Speaker 1: called intermittent fasting. So my next question are the latest

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Speaker 1: diets healthy? Can they help us live better and longer

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Speaker 1: lives or are they just bads? There's so many diet

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Speaker 1: wars and people are in such confident about it. But

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Speaker 1: what's fascinating to me, is that a lot of the

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Speaker 1: approaches to eating now that we're hearing about, whether it's

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Speaker 1: paleo or vegan or keto or those are always for

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Speaker 1: people to get healthier. They're not necessarily about weight loss anymore.

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Speaker 1: How do you enhance performance? How do you enhance health?

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Speaker 1: How do you treat disease? Which I find amazing. That's

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Speaker 1: Dr Mark Hymen, a physician who has dedicated his career

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Speaker 1: to something called functional medicine, a biology based approach to

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Speaker 1: health that impart uses food to cure what ails you?

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Speaker 1: You know, said joke, I say people have FLC syndrome.

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Speaker 1: That's when they feel like crap. And when people go

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Speaker 1: along with irritable bow or headaches or congestion or achiness

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Speaker 1: or fatigue or depression, they don't realize how much of

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Speaker 1: us connected to food. We'll get to more of that later,

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Speaker 1: but first I asked Mark to walk me through a

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Speaker 1: popular diets I've been hearing so much about. In fact,

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Speaker 1: I've even tried, like intermittent fasting. What is it and

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Speaker 1: how does it work? So? In German fasting is one

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Speaker 1: of the ways in which you can change your calorie

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Speaker 1: and take in terms of when you eat and how

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Speaker 1: you eat to change your biology. And historically we had

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Speaker 1: hundreds of genes that help us adapt to starvation, but

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Speaker 1: almost none that help us adapt to abundance, which we

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Speaker 1: have now. We have more calories per person than we need.

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Speaker 1: We have about two to five calories more per person

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Speaker 1: in this country than we actually need, and it's killing us.

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Speaker 1: So the science of of aging and of performance tell

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Speaker 1: us that if you use various techniques, whether it's fasting

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Speaker 1: once a week for twenty four hours, whether it's time

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Speaker 1: restricted eating, which is eating within a eight hour window,

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Speaker 1: whether it's a five day low calorie sort of fasting

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Speaker 1: mimicking diet, or whether it's keytogenic diets, they all do

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Speaker 1: the same thing. They help to increase your metabolism, so

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Speaker 1: they speed up your metabolism. But wait time out. I

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Speaker 1: always heard that when you stopped eating, it's shut your

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Speaker 1: metabolism down, so you're always discouraged to do that. And

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Speaker 1: that's what we used to hear the rights to get

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Speaker 1: your metabolism going. That's not true, not exactly. It turns

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Speaker 1: out we were wrong about that, and what really turns

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Speaker 1: on your metabolism is these periods of fasting. Now historically

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Speaker 1: we did it all the time. There were times of

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Speaker 1: scarcity we weren't eating snacks. I mean, snacks is a

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Speaker 1: modern invention, right, there's what we shouldn't be snacking. And

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Speaker 1: I think that the sign shows us that it. It

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Speaker 1: increases bone bone mass, it increases muscle mass, It decreases

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Speaker 1: belly fat, increases cognitive function, reduces inflammation, increases your stem cells,

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Speaker 1: increases your antioxidant systems, It fixes your mitochondria, repairs your DNA.

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Speaker 1: I mean, it's a powerful set of strategies that are

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Speaker 1: available to all of us, and it's not that hard.

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Speaker 1: So what happens physiologically during that period when you're not eating.

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Speaker 1: So let's say you're doing an eight hour eating plans,

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Speaker 1: so you eat between noon and eight at night, or

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Speaker 1: eleven and seven something like this. Normally, if you're just

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Speaker 1: constantly filling up your garbage can with waste and you

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Speaker 1: don't take the garbage out, your house is going to

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Speaker 1: be a mess. And when you have these periods of

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Speaker 1: restricted eating, when you're not eating, is when the garbage

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Speaker 1: collectors come and cleans up your cells. It cleans up

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Speaker 1: you're all the waste products. It reinvigorates your repair mechanisms

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Speaker 1: so your body can repair and heal. And the easiest

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Speaker 1: way to do it is to, you know, eat dinner

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Speaker 1: at six and don'tate till ten the next morning, right,

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Speaker 1: or a dinner to seven and don't till eleven, and

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Speaker 1: so forth. So just as long as you have that

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Speaker 1: overnight fast, which we're usually doing anyway, you don't eat

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Speaker 1: up until you go to bed, which most people do.

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Speaker 1: So breakfast is not the most important meal of the day, necessarily,

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Speaker 1: necessarily know, all the things that I was raised to

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Speaker 1: believe are being blown up. Well, you can do at breakfast.

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Speaker 1: You can need from eight in the morning, you know,

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Speaker 1: until four in the afternoon. That's okay too, So you

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Speaker 1: can you can do whatever you want. You just want

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Speaker 1: to have a period of not eating. So does that

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Speaker 1: mean that I can't even have milk in my coffee?

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Speaker 1: Please say I can have milk in my coffee, because

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Speaker 1: I could do intermittent fasting, but I have to have

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Speaker 1: coffee and I just don't want to drink it black. Well,

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Speaker 1: here's a trick. You could use ge or butter and

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Speaker 1: m C two oil, which will keep you in a

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Speaker 1: ketogenic state and not basically break the cycle. Of intimating

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Speaker 1: fast really, yes, is it taste good bullproof coffee, Yes,

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Speaker 1: it tastes great, yummy, delicious. So not oatmelk, not almond milk,

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Speaker 1: nothing like that my coffee, because that is a lot

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Speaker 1: of carbohydrates in it. If you just use fat, fat

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Speaker 1: is going to keep you. That's why you get in

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Speaker 1: a ketogenic diet. That's all the same things. The fat

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Speaker 1: keeps you in this starvation stage because when you're in

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Speaker 1: starvation or you're doing intimat fasting, that's what's happening, or

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Speaker 1: increasing your body's ketones, which is a different fuel source. Right,

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Speaker 1: and then you go into ketosis where you're burning fat

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Speaker 1: instead of muscles. But wait before we talk about the

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Speaker 1: keto diet, because that's a perfect segue mark between the

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Speaker 1: hours when you're eating. Say you eat between eleven and

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Speaker 1: seven at night, Does that mean you can eat anything

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Speaker 1: you want? Can I eat ice cream? Garbage? I mean that,

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Speaker 1: that's the question. I mean. So here here's the truth.

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Speaker 1: In studies where people don't change what they're eating, they

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Speaker 1: just change when they're eating, it works, which is crazy.

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Speaker 1: It helps with weight loss, metabolism so forth. However, if

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Speaker 1: you eat good food, whole food, real food. It works

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Speaker 1: far better, So it helps even without changing what you're eating.

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Speaker 1: But I wouldn't recommend that I do both change what

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Speaker 1: and when. And you talked about different ways you could

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Speaker 1: do intermittent fasting. Um, I think probably eating just in

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Speaker 1: a certain time period every day is probably the easiest

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Speaker 1: and most popular, isn't it. Yeah, I just start with

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Speaker 1: twelve hours. I mean it's called breakfast break fast, right,

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Speaker 1: I mean most of us eat up until you go

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Speaker 1: to bed. Then we wake up and eat first thing

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Speaker 1: in the morning. We don't really give ourselves a chance

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Speaker 1: to have that metabolic break. So just make it twelve

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Speaker 1: hours to start, then go fourteen, then go sixteen, and

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Speaker 1: you'll see your body will feel better. Now, if you're pregnant,

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Speaker 1: if you're anorexic, if you have some disease where you

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Speaker 1: actually need to eat, it's probably not a good idea,

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Speaker 1: but you can you can experiment with these these bio

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Speaker 1: hacking techniques of time restricted eating, fasting, and twenty four

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Speaker 1: period our period once a week, doing a you know,

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Speaker 1: maybe five day calor restricted period every three months. It

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Speaker 1: helps to reset your whole system and increase longevity and

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Speaker 1: activate all these healing systems. Intermitt and fasting results in

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Speaker 1: something called atop Yes, so what is that? Okay, this

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Speaker 1: is this is the key to all of it. So

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Speaker 1: autopagy means you are eating yourself Fiji means like you fagus.

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Speaker 1: That tells you you you gobble up all the waste

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Speaker 1: products and you basically eat yourself and all the waste products,

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Speaker 1: and you recycle all the things in your body, which

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Speaker 1: actually extends your life. It actually helps repair DNA, it

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Speaker 1: helps activate all the energy mechanisms your body. And there's

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Speaker 1: all the things we talked about. So autopagy is the

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Speaker 1: key mechanism by which intermittent fasting, time, restricting eating, key

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Speaker 1: to genic diets, fasting, mimicking dies. That's how they all work.

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Speaker 1: That gives you your body the break it needs to

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Speaker 1: collect and get rid of the garbage. Right, I mean, think,

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Speaker 1: imagine if the garbage system stopped in New York, what

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Speaker 1: would happen? Pretty quick? All the curves will be overflowing

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Speaker 1: with giant bags of garbage. You gotta have the garbage

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Speaker 1: collector come every day to clean the garbage. And that's

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Speaker 1: what autopogy is. It's the garbage collecting mechanism in the body.

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Speaker 1: That can heal and repair almost everything. So if you're

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Speaker 1: not feeding your body food, how do you know that

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Speaker 1: you don't start to eat away muscle instead of fat

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Speaker 1: and all the toxins and bad stuff. Well, I mean

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Speaker 1: it's a matter of time, right if you if you

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Speaker 1: fast for weeks, that's what's going to happen. I mean

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Speaker 1: most of us are terrified of going without food or

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Speaker 1: being a little hungry because I think it's bad for us.

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Speaker 1: But actually it's super good for us. And no one's

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Speaker 1: gonna lose muscle within a sixteen hour window of fasting

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Speaker 1: or fasting once once a week. Let's talk about keto

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Speaker 1: diets because I did that as well, and I have

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Speaker 1: to say I think it worked actually, but I started

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Speaker 1: feeling like this can't be healthy. I'm eating cheese, I'm

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Speaker 1: eating steak, I'm eating sauce, sage, I'm eating eggs, I'm

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Speaker 1: eating all kinds of things. I'm not eating fruit, which

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Speaker 1: I love. I'm eating some vegetables but not many. I'm

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Speaker 1: not eating any whole grains. How can a keto diet

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Speaker 1: be good for you? Seriously? Well, it's been studied for years.

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Speaker 1: It was using kids for epilepsy and these kids stay

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Speaker 1: on it for decades and decades and they do fine. Um,

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Speaker 1: it doesn't work for everybody, So I would say it's

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Speaker 1: very individual, and some people like me, for example, we

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Speaker 1: call lean mass hyper responders. If you if you're a

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Speaker 1: certain body type er, you know a lot of lean mass,

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Speaker 1: you might actually get abnormal cholesterol from it. And it

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Speaker 1: could be not as great, right, you could be tofy

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Speaker 1: thin on the outside that on the inside. Right, Yes,

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Speaker 1: but it also may just have adverse effects in terms

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Speaker 1: of cardiovask. But you know, there was a large study,

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Speaker 1: for example, of diabetics and they put them on a

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Speaker 1: Keta Jack diet and within a year six reverse the diabetes. Yeah,

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Speaker 1: how is that? If you're eating cheese and you're eating

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Speaker 1: half and half and stuff like that. We do. We

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Speaker 1: do a whole foods keta diet that doesn't necessarily have

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Speaker 1: to have all that dairy. In fact, we do on

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Speaker 1: dairy free. You can even be vegan keto. There are

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Speaker 1: people who are doing vegan keto, oil, avocados, nuts, and seeds.

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Speaker 1: You can have much different kinds of fats that are

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Speaker 1: good for you instead instead of adding a lot of

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Speaker 1: things that you may not want to be eating. Otherwise.

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Speaker 1: But some fat in your diet is very satiating, and

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Speaker 1: that's why it's good to have some fats. Absolutely, it

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Speaker 1: makes you feel full. But if you eat the right fats,

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Speaker 1: it actually speeds up your metabolism. There's a study, large

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Speaker 1: study of a kind of study is very difficult to

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Speaker 1: where you actually feed the people the food and then

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Speaker 1: you track every metabolic factor that happens. David literally did

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Speaker 1: at Harvard, and you found it in patients who had

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Speaker 1: six fat cards versus sixty percent carbs and ten percent fat,

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Speaker 1: they had burned four hundred calories more a day. If

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Speaker 1: if they were in some resistent overweight, then the group

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Speaker 1: that ate the high carb diet. So if the high

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Speaker 1: fat diet even the same exact number of calories. So

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Speaker 1: let's say that each had two thousand calories a day,

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Speaker 1: the ones who ate the high fat burned four hundred

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Speaker 1: calories more day. That literally would solve our entire obesity

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Speaker 1: crisis of everybody that How do you explain that? Well,

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Speaker 1: because fat activates all sorts of different mechanisms than sugar.

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Speaker 1: Sugar activates, fat, storage activates, inflammation activates, fatty, liver activates

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Speaker 1: all these hunger mechanisms, so you're hungry all the time.

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Speaker 1: When you mentioned the carbohydrates, you're talking about refined car

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Speaker 1: behind refined car. I mean, listen, Broccoli is a carbohydrate, right,

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Speaker 1: and so are potatoes, But you're talking about things like

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Speaker 1: potatoes and anything. We're fine. And if you look at

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Speaker 1: our diet in America, you know we need about a

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Speaker 1: hundred and thirty three pounds of flour. Now, flour, it

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Speaker 1: turns out, is worse for your blood sugar than table sugar.

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Speaker 1: So if you have a bread versus tablespoon table sugar

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Speaker 1: and raises your blood sugar more than the table sugar

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Speaker 1: because because it's so ground up, so fine, and it's

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Speaker 1: quickly absorbed in your body and it acts just like

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Speaker 1: sugar in your body of course, And so so people

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Speaker 1: are thinking, oh, I'm having a bagel, and um, you know,

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Speaker 1: it's all good, but no, it's not. It's actually probably

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Speaker 1: worse than the sugar. And in fact, you told me

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Speaker 1: that oatmeal is not a good thing to eat in

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Speaker 1: the morning, which really surprised me. Whole steel cut oats

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Speaker 1: and you're add in fat and you add in nuts

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Speaker 1: and so forth. It can be okay, but in experiments

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Speaker 1: they found that feeding people oatmeal in the morning, these

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Speaker 1: kids was a group of kids. They gave oatmeal, steel

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Speaker 1: couldoats or an omelet same calories. The kids who ate

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Speaker 1: the oatmeal more food in the day, they were hungrier,

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Speaker 1: their blood sugars went higher, their insolent higher, their stress

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Speaker 1: hormones went higher. The steel couldoats was the fifty percent

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Speaker 1: more food, so there was still it was better than

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Speaker 1: the regular oatmeal, but still not great. And the omelet

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Speaker 1: kids did the best. So I think when you look

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Speaker 1: at the biology of what happens when you have a

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Speaker 1: starch in the morning, I mean, Americans eat dessert for breakfast, right,

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Speaker 1: Cereal bagels, muffins, pancakes. French does. And he got me

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Speaker 1: off Cereal forever even I used to Yeah, you are

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Speaker 1: a cereal killer, right, Yeah, So that's not a good

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Speaker 1: choice for Breknant. And you know, we were sold a

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Speaker 1: bill of goods on that by Mr Kellogg and everybody

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Speaker 1: bought it, Hopline and Sinker. Don't tell the kids it's

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Speaker 1: one of those nutritional serials you've been trying to get

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Speaker 1: them to eat. They're made with real oats to make

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Speaker 1: you strong and full of energy. Real fruit flavors orange, lemon,

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Speaker 1: and cherry. Every pool fool gives you all days or

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Speaker 1: than itamins, and I champion good. They're good. We'll return

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Speaker 1: to Mark later in the show, but coming up after

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Speaker 1: the break, Liz Joseph s Burg joins me to talk

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Speaker 1: about the psychology behind your cravings. Liz Joseph s Burg

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Speaker 1: is a health, wellness and diet expert who is passionate

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Speaker 1: about helping people bridge the gap between wanting to lose

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Speaker 1: weight and actually doing it for good. I lost sixty

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Speaker 1: pounds and I work every day to keep those off,

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Speaker 1: so I understand that it isn't just about waking up

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Speaker 1: and being fixed. Liz works with groups and individuals, She's

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Speaker 1: even worked with me before, and the heart of her

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Speaker 1: practice is not necessarily the food itself, although that's important too.

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Speaker 1: It's really our relationship to food and the behaviors we

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Speaker 1: consciously or unconsciously engage in that can dismantle all those

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Speaker 1: good intentions. So my next question for Liz, what are

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Speaker 1: some of the ways we sabotage ourselves when we try

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Speaker 1: to achieve a healthier lifestyle. The biggest thing that I

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Speaker 1: see in my my kind of practice at this point

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Speaker 1: is the not putting yourself first, the not actually spending

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Speaker 1: the time to look at what you need and what's

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Speaker 1: right for you and what you should be working on

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Speaker 1: as the behavior that's standing in your way. Because we're

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Speaker 1: all complex creatures. But most of the time, when I'm

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Speaker 1: finding is everyone is putting everything else first. Right their

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Speaker 1: work comes first, They're putting they would put all of

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Speaker 1: this effort into their project planning for work, but when

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Speaker 1: it comes to them, they're leaving all of their skills

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Speaker 1: off the table that they're bringing into other areas of

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Speaker 1: their lives. Um for women specifically, I see them giving

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Speaker 1: away all of their energy and not knowing how to

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Speaker 1: say no, not knowing how to take time for themselves

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Speaker 1: and really create that space where we have a piece

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Speaker 1: of the pie that's made just for health and wellness

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Speaker 1: and and really thinking of that as a piece of

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Speaker 1: our job. Do you think that's changing. It seems to

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Speaker 1: me there's something going on in the culture that's saying

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Speaker 1: self care is important. And I always think it's a

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Speaker 1: fine line between self care and narcissism. Maybe maybe that's

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Speaker 1: not true, but you know, I do feel I mean,

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Speaker 1: you could spend your whole life caring for yourself too.

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Speaker 1: I mean, I think there's a balance there, don't you.

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Speaker 1: Absolutely absolutely. What I think is the mistake is the

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Speaker 1: the practice of self care being a daily small practice

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Speaker 1: instead of these large one off retreats or um a

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Speaker 1: big massage or things like that, but these daily moments

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Speaker 1: of you know, saying I am going to go for

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Speaker 1: a walk, I am going to take a minute and meditate,

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Speaker 1: I am going to take a few minutes to prepare healthemale,

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Speaker 1: not just you know, UM do these one off large

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Speaker 1: pieces that are outside of your regular, everyday life and

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Speaker 1: really making it so large instead of making it these

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Speaker 1: teen My My practice is all about the smaller that

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Speaker 1: behavior change, the longer lasting it will be because it

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Speaker 1: is attainable and then sustainable. So I'm all about stacking

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Speaker 1: healthy behaviors and once you get one solid, then you

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Speaker 1: move to the next one. Well, let's talk about some

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Speaker 1: things that I think I do that probably some of

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Speaker 1: our listeners will relate to. Um. You know, we have

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Speaker 1: a lot of snacks in our office. We make trucks

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Speaker 1: to Trader Joe's and buy all kinds of things and

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Speaker 1: I might not be hungry, but they're out there, and

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Speaker 1: I think oh, I'm going to have some of these

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Speaker 1: honey roasted peanuts, or why not eat a few of

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Speaker 1: these things. They're not that bad for you. If I

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Speaker 1: have one Reese's cup, it's not so bad. It's a

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Speaker 1: little one and it's dark chocolate and blah blah blah.

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Speaker 1: So I rationalized, you know, so, so how do you

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Speaker 1: stop that behavior that then can make you feel like, wow,

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Speaker 1: I kind of cheated, So I didn't do really well today,

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Speaker 1: so I might as well, you know, Katie bar the door.

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Speaker 1: I can eat everything that's not nailed down. That's my psychology. Yes, well,

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Speaker 1: you're hitting on two really important pieces of what we're

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Speaker 1: learning now. So a lot of my practice is now

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Speaker 1: centered around the brain science of what's going on when

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Speaker 1: we're doing what you're explaining. Um, what we know now

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Speaker 1: is what we didn't know even ten years ago, is

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Speaker 1: that you're being triggered all the time by your eyes,

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Speaker 1: your ears, your nose. If you see food, smell food,

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Speaker 1: or even talk about food, you're being triggered to eat food.

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Speaker 1: Our system is wired so that if we you know,

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Speaker 1: when we were cavemen, if we saw the wooly mammoth,

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Speaker 1: we had to eat the whole wooly mammoth. We didn't

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Speaker 1: have a microwave, right, we didn't have a backpack that

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Speaker 1: we could carry it from place to place. So our

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Speaker 1: system is wired that when we see the food, even

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Speaker 1: if we've just eaten right, you may have had this happen.

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Speaker 1: You go to a great dinner, you eat to your

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Speaker 1: fill and you say it, couldn't eat another bite, and

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Speaker 1: then they bring the dessert cart around. We have the

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Speaker 1: ability to over eat when we see food, smell food,

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Speaker 1: or talk about food. So when you have food laying

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Speaker 1: around the office, every time you see it, you're going

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Speaker 1: to want to eat it. It's about learning to navigate

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Speaker 1: two things. Number one, cleaning up the environment so you

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Speaker 1: don't see those treats them. Then the visual stimulized and

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Speaker 1: like hitting you in the phase every time you look

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Speaker 1: toward it absolutely. And then the other piece that you're

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Speaker 1: that you're talking about, which is it's so interesting because

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Speaker 1: I lead a lot of weight loss groups and we're

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Speaker 1: just talking about this this week, is is that emotional

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Speaker 1: eating piece? Right? If we could could really scan our

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Speaker 1: bodies before eating that and say I have no physical hunger, right,

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Speaker 1: although when we see the food and smell the food.

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Speaker 1: We do get cues of physical hunger, but they're not

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Speaker 1: true cues. Our mouth might water, our stomach might grumble,

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Speaker 1: but we know we just had lunch an hour ago.

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Speaker 1: So if we can navigate through that and go, okay,

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Speaker 1: what is this what's happening? Am I stressed and my board?

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Speaker 1: Am I procrastinated? Am I thirsty? Right? That is just

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Speaker 1: a huge one. Right. So um, it's this kind of

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Speaker 1: double whammy of understand ending what emotional eating is. I

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Speaker 1: think it's got this kind of this feels like that

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Speaker 1: should be some bad thing, like you're in the corner

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Speaker 1: crying eating and eating cake or something like that. That's

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Speaker 1: not it at all. It's for me. The definition is

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Speaker 1: eating any time that physical hunger isn't present, and in

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Speaker 1: this new environment where where food is literally readily available

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Speaker 1: at every moment, Yeah, I I we laugh that that

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Speaker 1: people are so dramatic about their meals, and many times

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Speaker 1: when I start working with somebody, they're eating at least

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Speaker 1: three meals a day, usually two snacks and probably something

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Speaker 1: after dinner. And we just don't need that much food, right,

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Speaker 1: So we've just been kind of marketed to and convinced that,

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Speaker 1: you know, we need to have all of this food

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Speaker 1: and that we can't just walk down the street to

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Speaker 1: any you know, any Starbucks and get a full meal.

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Speaker 1: So it's one of those things where you kind of

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Speaker 1: have to back away from the drama if if you

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Speaker 1: can begin to kind of see it for what it is.

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Speaker 1: What other things have you learned from some of your

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Speaker 1: success stories who you've helped, I mean, how have they

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Speaker 1: changed their habits? Well, that's so interesting. It's I've actually

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Speaker 1: just helped my sister lose over a hundred pounds, which

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Speaker 1: has been one of the greatest experiences of my life,

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Speaker 1: right to have her be in my groups and working

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Speaker 1: through my program and to lose this weight. And she

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Speaker 1: has struggled with this hundred pounds for most of her life,

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Speaker 1: and this has been such a dramatic change. And I

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Speaker 1: think what it does come down to is this understanding

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Speaker 1: that it's a self love thing, right, what what you

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Speaker 1: how you feed your body, how you treat your body,

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Speaker 1: especially when it's over a hundred pound weight loss is

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Speaker 1: a lot about learning to say, Okay, that's not good

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Speaker 1: for me, and I love myself enough to say that

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Speaker 1: I am going to move away from those choices. So

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Speaker 1: there is this really deep thing. It's an intimate and

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Speaker 1: deep thing that has to happen for people for them

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Speaker 1: to be ready. Um, because so much of food is

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Speaker 1: used perversely as punishment. You know, I referred to kind

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Speaker 1: of being bad by eating something like a piece of

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Speaker 1: a doughnut, and then you're like, well, I wasn't really

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Speaker 1: good today, so I am just gonna, you know, go

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Speaker 1: whole hog and I'll start fresh tomorrow. I think that's

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Speaker 1: a real tendency, and it's it is a form of

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Speaker 1: punishment for being quote unquote bad or making bad choices. Well,

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Speaker 1: and again, what we now know from brain science is

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Speaker 1: whenever we feel guilt and shame, we actually highlight the

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Speaker 1: reward system in our brain. Is that lights up like

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Speaker 1: like just crazy. So when we feel guilty or shameful

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Speaker 1: about a choice that we make, right, so, oh, I

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Speaker 1: ate the cake when I didn't plan on eating the cake,

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Speaker 1: we feel badly like you're expressing, and then we get

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Speaker 1: our reward system lights up. For most of us who

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Speaker 1: have a food love, we go right to more food.

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Speaker 1: If it's gambling, you've seen it. You're you're losing at

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Speaker 1: the table. What do you do? You push in? More so,

426
00:23:18,680 --> 00:23:21,159
Speaker 1: when we learn this, and and that again was this

427
00:23:21,240 --> 00:23:24,080
Speaker 1: big learning for a lot of my clients is that, oh,

428
00:23:24,119 --> 00:23:27,240
Speaker 1: that's exactly what I'm doing. I am each time I

429
00:23:27,280 --> 00:23:29,680
Speaker 1: feel bad about a food choice or I make it

430
00:23:29,760 --> 00:23:32,600
Speaker 1: a punishment for myself, then I go and I do

431
00:23:32,720 --> 00:23:36,920
Speaker 1: more of it. So really, the antidote to that is

432
00:23:37,119 --> 00:23:41,840
Speaker 1: what we now know gratitude. Gratitude lights up and releases

433
00:23:41,880 --> 00:23:45,080
Speaker 1: serotonin and gets it flowing for you. So if you

434
00:23:45,119 --> 00:23:48,119
Speaker 1: can kind of say, well, I ate that piece of cake,

435
00:23:48,520 --> 00:23:52,760
Speaker 1: but I only ate one and really be grateful for something,

436
00:23:52,840 --> 00:23:56,159
Speaker 1: even if it's a tiny little thing, that release of

437
00:23:56,200 --> 00:23:59,879
Speaker 1: serotonin can override the reward system and you can be

438
00:24:00,040 --> 00:24:02,879
Speaker 1: in to make real change because it was never the

439
00:24:02,960 --> 00:24:05,399
Speaker 1: one piece of cake that got you in trouble. And

440
00:24:05,440 --> 00:24:08,119
Speaker 1: I think that's what my sister is really talking about.

441
00:24:08,160 --> 00:24:12,679
Speaker 1: It was that self loathing, that repetitive self loathing of

442
00:24:12,760 --> 00:24:16,520
Speaker 1: eating the cake, feeling terrible, beating herself up and then

443
00:24:16,560 --> 00:24:20,680
Speaker 1: eat more. Yeah, and I know it from a life

444
00:24:20,760 --> 00:24:23,600
Speaker 1: of I've had a way to shoot since I was fourteen,

445
00:24:23,680 --> 00:24:26,920
Speaker 1: So I think that makes me uniquely qualified to help

446
00:24:27,000 --> 00:24:30,480
Speaker 1: people because I know what it is. I've done it myself.

447
00:24:30,560 --> 00:24:33,200
Speaker 1: I've done what you're talking about a hundred times, So

448
00:24:33,400 --> 00:24:35,520
Speaker 1: tell me how to stop that. I, for example, me,

449
00:24:35,680 --> 00:24:38,760
Speaker 1: I ate a piece of a doughnut this morning, um,

450
00:24:38,840 --> 00:24:42,240
Speaker 1: which I normally wouldn't do. And I'm trying to say

451
00:24:42,359 --> 00:24:44,879
Speaker 1: that's okay I ate a piece of a doughnut. That

452
00:24:44,960 --> 00:24:48,800
Speaker 1: doesn't mean that I you know, this whole attitude that

453
00:24:48,840 --> 00:24:52,560
Speaker 1: I have to eat that all. Now It'll be okay

454
00:24:52,600 --> 00:24:54,960
Speaker 1: for me to eat as much as I want today

455
00:24:55,000 --> 00:24:59,560
Speaker 1: because tomorrow I'll start afresh. So what can I say

456
00:24:59,600 --> 00:25:02,160
Speaker 1: to my help that I ate a piece of a doughnut?

457
00:25:02,359 --> 00:25:05,040
Speaker 1: What you're talking about, which is another piece of this

458
00:25:05,160 --> 00:25:09,240
Speaker 1: brain science? And are these habit the habit loops? So

459
00:25:09,640 --> 00:25:12,000
Speaker 1: people are always talking about habits, right, And a habit

460
00:25:12,040 --> 00:25:15,000
Speaker 1: has three parts. It's got a trigger, then there's a routine,

461
00:25:15,320 --> 00:25:18,479
Speaker 1: and then there's a reward. What you've created so nicely

462
00:25:18,560 --> 00:25:21,680
Speaker 1: in your life is a trigger of one small off

463
00:25:21,760 --> 00:25:24,399
Speaker 1: behavior which you've deemed as bad. And I used to

464
00:25:24,440 --> 00:25:26,320
Speaker 1: be so neurotic. I would do it when I ate

465
00:25:26,359 --> 00:25:29,840
Speaker 1: a piece of gum that sure wasn't that was sugar free?

466
00:25:29,880 --> 00:25:33,600
Speaker 1: Sure sure? So this this is just a thought pattern

467
00:25:33,680 --> 00:25:37,080
Speaker 1: that you've habitualized, which is do something that is out

468
00:25:37,160 --> 00:25:39,879
Speaker 1: of some sort of rule book that you've created in

469
00:25:39,920 --> 00:25:42,639
Speaker 1: your mind, which is is now the routine is to

470
00:25:42,720 --> 00:25:47,160
Speaker 1: feel bad and the reward is to go further get

471
00:25:47,240 --> 00:25:50,600
Speaker 1: more of that serotonin releasing food because of the guilt

472
00:25:50,600 --> 00:25:54,760
Speaker 1: and shame. Yeah. Yeah, it's really strange when we look

473
00:25:54,800 --> 00:25:58,359
Speaker 1: at the habit patterns in you know, under an m

474
00:25:58,480 --> 00:26:01,800
Speaker 1: R I, they live on these sort of embedded roadways

475
00:26:02,240 --> 00:26:05,040
Speaker 1: and they don't go away. That's the other part is

476
00:26:05,320 --> 00:26:09,080
Speaker 1: you have to create awareness around this new pattern, alternative

477
00:26:09,359 --> 00:26:14,000
Speaker 1: or alternative, Yes, exactly. So this alternative habit for you

478
00:26:14,080 --> 00:26:17,280
Speaker 1: would be like when there's a perceived mistake, I'm going

479
00:26:17,320 --> 00:26:20,119
Speaker 1: to just make a plan around the next meal and

480
00:26:20,160 --> 00:26:22,880
Speaker 1: make it a healthy one. When we create new habits,

481
00:26:23,119 --> 00:26:27,000
Speaker 1: the other thing to really understand is it's quite uncomfortable

482
00:26:27,560 --> 00:26:30,600
Speaker 1: the new habit. You won't be comfortable. You'll still hear

483
00:26:30,640 --> 00:26:33,719
Speaker 1: this jargon going on about how you were bad and

484
00:26:33,760 --> 00:26:36,200
Speaker 1: how it doesn't matter because you've already messed up and

485
00:26:36,440 --> 00:26:39,440
Speaker 1: whatever those words are that that you which is super mean,

486
00:26:39,520 --> 00:26:41,600
Speaker 1: by the way, Yeah, like, why are we so freaking

487
00:26:41,600 --> 00:26:44,920
Speaker 1: mean to ourselves? Well, I think society sort of imposes it.

488
00:26:45,040 --> 00:26:47,840
Speaker 1: You know, this deprivation chic and it's sort of like

489
00:26:48,240 --> 00:26:51,639
Speaker 1: it's an all or nothing world, right, You're good or bad,

490
00:26:51,680 --> 00:26:54,080
Speaker 1: and there are very few shades of gray, I think

491
00:26:54,119 --> 00:26:58,080
Speaker 1: when it comes to life in general. Right, Yeah, so

492
00:26:58,119 --> 00:27:00,199
Speaker 1: I think that you have to kind of fight that

493
00:27:00,520 --> 00:27:03,480
Speaker 1: talk briefly for us, Liz about the role of technology

494
00:27:03,480 --> 00:27:07,840
Speaker 1: and helping either interrupt these habits or establishing better ones. Yeah. So,

495
00:27:07,880 --> 00:27:10,760
Speaker 1: I am super passionate about technology and the role that

496
00:27:10,800 --> 00:27:13,520
Speaker 1: it's going to play. I believe it will be the

497
00:27:13,600 --> 00:27:17,520
Speaker 1: tide that turns this obesity epidemic because not only is

498
00:27:17,520 --> 00:27:20,880
Speaker 1: it allowing us to connect to people that we would

499
00:27:20,920 --> 00:27:23,000
Speaker 1: never be able to connect to. Right So, I'm going

500
00:27:23,040 --> 00:27:25,359
Speaker 1: to run an online course this week where I'll be

501
00:27:25,400 --> 00:27:28,240
Speaker 1: able to I'm working with people in Singapore and Australia.

502
00:27:28,440 --> 00:27:31,080
Speaker 1: Right So we would never have a have had a

503
00:27:31,200 --> 00:27:33,879
Speaker 1: chance to connect. They would never have heard my voice.

504
00:27:34,000 --> 00:27:38,040
Speaker 1: And community and support critically important, isn't it. If If

505
00:27:38,080 --> 00:27:41,359
Speaker 1: there's anything that I could could have someone take away

506
00:27:41,400 --> 00:27:44,439
Speaker 1: from this is like the tendency in weight loss and

507
00:27:44,480 --> 00:27:46,920
Speaker 1: weight management is to go it alone. It's just the

508
00:27:47,280 --> 00:27:50,200
Speaker 1: natural human tendency to either feel guilt or shame or

509
00:27:50,240 --> 00:27:52,480
Speaker 1: like I should be able to do this on my own.

510
00:27:52,920 --> 00:27:55,639
Speaker 1: What I've learned over eighteen years in this business is

511
00:27:55,680 --> 00:27:59,920
Speaker 1: that really the secret sauce is accountability and support. Find

512
00:28:00,080 --> 00:28:05,840
Speaker 1: in community, being with like minded people. It's everything. Liz

513
00:28:05,920 --> 00:28:09,040
Speaker 1: has a new book out called Target one hundred, the

514
00:28:09,119 --> 00:28:12,840
Speaker 1: World's Simplest weight loss program in six easy Steps. You

515
00:28:12,880 --> 00:28:15,120
Speaker 1: can also learn more about Liz and how she might

516
00:28:15,160 --> 00:28:18,560
Speaker 1: be able to help you by visiting her website, Liz

517
00:28:18,640 --> 00:28:24,160
Speaker 1: Josefsburg dot com. When we come back, Mark Hyman's recommendations

518
00:28:24,600 --> 00:28:37,840
Speaker 1: for a diet that could help and heal you. A

519
00:28:37,920 --> 00:28:41,320
Speaker 1: lot of Mark Hyman's work is focused on food as medicine,

520
00:28:41,640 --> 00:28:44,160
Speaker 1: which can be hard for us skeptics to wrap our

521
00:28:44,200 --> 00:28:47,200
Speaker 1: heads around. But as the director of the Cleveland Clinics

522
00:28:47,240 --> 00:28:50,800
Speaker 1: Center for Functional Medicine, he's seen the benefits of a

523
00:28:50,920 --> 00:28:54,360
Speaker 1: change diet firsthand. We had a patient come into our

524
00:28:54,360 --> 00:28:56,800
Speaker 1: center in Cleveland Clinic. She was sixty six. She had

525
00:28:56,800 --> 00:28:59,200
Speaker 1: type of diabetes. She was on influent, she had heart failure,

526
00:28:59,320 --> 00:29:01,400
Speaker 1: she had kidneys starting to fail, her liver was fatty,

527
00:29:01,480 --> 00:29:05,120
Speaker 1: she had high blood pressure. Piliaments in three days, just

528
00:29:05,240 --> 00:29:07,520
Speaker 1: changing her diet to a whole foods dies Essentially, it's

529
00:29:07,560 --> 00:29:12,640
Speaker 1: a very low sugar, anti inflammatory, whole foods, high fiber,

530
00:29:12,840 --> 00:29:16,120
Speaker 1: high fight and nutrient diet whin three days shows offer insulin.

531
00:29:16,680 --> 00:29:18,960
Speaker 1: In three months, she reversed her heart failure, reverse to

532
00:29:19,040 --> 00:29:22,040
Speaker 1: diabetes or kidneys got better, blood pressure would normalize. She

533
00:29:22,120 --> 00:29:24,000
Speaker 1: lost forty three pounds. Any years she lost a hundred

534
00:29:24,000 --> 00:29:27,920
Speaker 1: and sixteen pounds, reversed everything, normalize her blood sugar. I

535
00:29:27,920 --> 00:29:30,200
Speaker 1: mean her blood sugar was running like three all the time,

536
00:29:30,200 --> 00:29:33,520
Speaker 1: and it was just perfect on nothing. And she saved

537
00:29:33,520 --> 00:29:36,760
Speaker 1: twenty dollars and co pays for her medication like insulin.

538
00:29:37,400 --> 00:29:39,520
Speaker 1: And imagine if we scale that across the country and

539
00:29:39,600 --> 00:29:41,680
Speaker 1: use that. But doctors don't know how to use food

540
00:29:41,720 --> 00:29:44,320
Speaker 1: is medicine. They eat better, exercise more, and that doesn't

541
00:29:44,320 --> 00:29:47,680
Speaker 1: really do anything. So you know, obviously that's a bit

542
00:29:47,800 --> 00:29:52,080
Speaker 1: of an obvious thing, type two diabetes because of the

543
00:29:52,800 --> 00:29:55,920
Speaker 1: heart failure, kidney failure. Right, But there are other diseases

544
00:29:55,960 --> 00:29:58,440
Speaker 1: that I think are really interesting that you wouldn't necessarily

545
00:29:58,480 --> 00:30:02,920
Speaker 1: associate with food that you are treating. And give us

546
00:30:02,960 --> 00:30:06,000
Speaker 1: a few examples of autoimmune disease is a great example.

547
00:30:06,120 --> 00:30:10,239
Speaker 1: So many people suffer from automune disease, whether truma, arthritis, lupus,

548
00:30:10,280 --> 00:30:13,480
Speaker 1: and food plays a huge role because your gut is

549
00:30:13,480 --> 00:30:16,320
Speaker 1: where six of your immune system is. And when you

550
00:30:16,440 --> 00:30:20,080
Speaker 1: damage the gut like we do with our diets and glyphosate, antibiotics,

551
00:30:20,240 --> 00:30:23,760
Speaker 1: acid blocking drugs, and processed food, all damages are gut.

552
00:30:24,280 --> 00:30:26,720
Speaker 1: It breaks down that immune system and the barrier breaks

553
00:30:26,720 --> 00:30:29,840
Speaker 1: down the gut and you leak in food proteins and

554
00:30:30,160 --> 00:30:34,440
Speaker 1: bacterial toxins, and that activates inflammation. So by using diet,

555
00:30:34,520 --> 00:30:39,000
Speaker 1: eliminating inflammatory foods things like gluten and dairy, getting rid

556
00:30:39,000 --> 00:30:42,000
Speaker 1: of all the processed foods, adding whole foods, often autommune

557
00:30:42,000 --> 00:30:45,719
Speaker 1: diseases can have dramatic improvements. Well, let's just do some

558
00:30:45,760 --> 00:30:50,520
Speaker 1: foodness and closing. Are there any uh dues? And don't

559
00:30:50,680 --> 00:30:54,560
Speaker 1: because one of the frustrating things about educating people is

560
00:30:54,760 --> 00:30:57,320
Speaker 1: the science seems to be changing all the time, and

561
00:30:57,440 --> 00:31:01,720
Speaker 1: sadly it makes people not trust science as much. So

562
00:31:02,520 --> 00:31:05,120
Speaker 1: our eggs good for you, or its gluten good for

563
00:31:05,200 --> 00:31:07,720
Speaker 1: you or bad for you, is very good or bad,

564
00:31:08,280 --> 00:31:11,280
Speaker 1: and if it in fact is highly individualized, how do

565
00:31:11,320 --> 00:31:14,080
Speaker 1: you determine what is best for you? Great questions? So

566
00:31:14,240 --> 00:31:16,120
Speaker 1: I think you know with all the science we have

567
00:31:16,200 --> 00:31:18,080
Speaker 1: and all the different debates and all the different diets.

568
00:31:18,680 --> 00:31:20,760
Speaker 1: The best advice I've ever heard was from my ca palm,

569
00:31:20,800 --> 00:31:24,440
Speaker 1: which is eat food, meaning real food right, not processed food,

570
00:31:25,080 --> 00:31:28,960
Speaker 1: not mostly plants, not too much. So it doesn't mean

571
00:31:28,960 --> 00:31:30,760
Speaker 1: be vegan. It just means eat a lot of vegetables

572
00:31:30,800 --> 00:31:33,960
Speaker 1: and plant foods, don't over eat, and eat real food.

573
00:31:34,080 --> 00:31:37,000
Speaker 1: So I think there are basic foundational principles to break

574
00:31:37,000 --> 00:31:39,200
Speaker 1: through all the myths. It should be real food, right.

575
00:31:39,200 --> 00:31:42,280
Speaker 1: We should be eating good fats. We should be eating

576
00:31:42,560 --> 00:31:44,480
Speaker 1: lots of vegetables and fruit. We should be eating lots

577
00:31:44,480 --> 00:31:46,560
Speaker 1: of nuts and seeds. We can have whole grains and beans.

578
00:31:46,760 --> 00:31:49,320
Speaker 1: We shouldn't be eating foods that aren't food right, food

579
00:31:49,360 --> 00:31:53,440
Speaker 1: like substances full of chemicals added as hormones, antibiotics, processed ingredients.

580
00:31:53,480 --> 00:31:55,040
Speaker 1: Obviously those are not good for us. So those are

581
00:31:55,040 --> 00:31:57,640
Speaker 1: the foundational principles, like called the Peagan diet, which is

582
00:31:57,800 --> 00:31:59,920
Speaker 1: kind of a joke, you know, making fun at pay

583
00:32:00,080 --> 00:32:03,320
Speaker 1: you and vegan, but it's essentially just these foundational principles

584
00:32:03,320 --> 00:32:05,360
Speaker 1: everbody agrees on, and then within it you kind of

585
00:32:05,440 --> 00:32:07,520
Speaker 1: kind of have to think about quality. Right, So what

586
00:32:07,600 --> 00:32:09,120
Speaker 1: is the quality of what you're eating. Are you eating

587
00:32:09,400 --> 00:32:12,600
Speaker 1: an egg from a factory farm where the chickens have

588
00:32:12,640 --> 00:32:14,880
Speaker 1: been abused and where there's lots of antibiotics used and

589
00:32:14,880 --> 00:32:17,240
Speaker 1: there's arsenic and the feed or are you getting a

590
00:32:17,280 --> 00:32:19,840
Speaker 1: paste ad egg which is dark yellow oak, full of

591
00:32:19,920 --> 00:32:23,320
Speaker 1: nutrients and antioxidants and good omega three fats uh you know.

592
00:32:23,360 --> 00:32:25,800
Speaker 1: Are you eating a feed lot cow, which is again

593
00:32:26,160 --> 00:32:28,280
Speaker 1: processing way that's not good for them the planet? Are

594
00:32:28,320 --> 00:32:30,560
Speaker 1: you or eating a re generally raised grass fed beef

595
00:32:30,840 --> 00:32:34,160
Speaker 1: with much more nutrient density, without hormones antibiotics that restores

596
00:32:34,200 --> 00:32:36,480
Speaker 1: climate rather than harms the climate. So there's a way

597
00:32:36,480 --> 00:32:38,320
Speaker 1: of thinking about this where you you don't have to

598
00:32:38,360 --> 00:32:40,520
Speaker 1: pay attention all the noise, but you figure out what

599
00:32:40,520 --> 00:32:42,840
Speaker 1: what makes common sense for you. And then as far

600
00:32:42,880 --> 00:32:47,959
Speaker 1: as personalization, that's really key. Everybody needs different type of approach.

601
00:32:48,000 --> 00:32:50,800
Speaker 1: For example, as we age, we need more protein. When

602
00:32:50,800 --> 00:32:53,360
Speaker 1: we're younger, we can get away with different kinds of approaches.

603
00:32:53,400 --> 00:32:56,320
Speaker 1: So it's real, it's really pay attention to the smartest

604
00:32:56,320 --> 00:32:58,760
Speaker 1: doctor in the room, which is your own body. It'll

605
00:32:58,760 --> 00:33:00,240
Speaker 1: tell you what it likes and what it does, and like,

606
00:33:00,280 --> 00:33:02,600
Speaker 1: you just have to pay attention and one quick thing

607
00:33:02,640 --> 00:33:05,920
Speaker 1: that you mentioned aging When I heard you speak about

608
00:33:05,960 --> 00:33:09,440
Speaker 1: your last book, you talked about how much muscle mass

609
00:33:09,880 --> 00:33:13,200
Speaker 1: you lose as you age. That's why weight varying exercises

610
00:33:13,200 --> 00:33:16,040
Speaker 1: are so important, or any food is important to eat

611
00:33:16,120 --> 00:33:18,480
Speaker 1: as you age, because I think that's one of the

612
00:33:18,480 --> 00:33:21,480
Speaker 1: reasons I'm getting a little belly because the muscles in

613
00:33:21,560 --> 00:33:24,040
Speaker 1: my stomach aren't as strong as they used to be.

614
00:33:25,440 --> 00:33:28,280
Speaker 1: And that's why men kind of get those big bellies

615
00:33:28,320 --> 00:33:32,880
Speaker 1: because some of their muscles because right absolutely, because also

616
00:33:32,880 --> 00:33:34,840
Speaker 1: the sugar in the start. I mean, I think that

617
00:33:34,960 --> 00:33:38,480
Speaker 1: the the the quick answer is that as we age,

618
00:33:38,480 --> 00:33:40,320
Speaker 1: we lose muscle if we don't do something about it.

619
00:33:40,360 --> 00:33:42,240
Speaker 1: We have to put energy in the system. And there's

620
00:33:42,280 --> 00:33:45,200
Speaker 1: really three key components of that. First, you need adequate

621
00:33:45,280 --> 00:33:47,040
Speaker 1: protein as you age, and it can be plant based

622
00:33:47,040 --> 00:33:49,800
Speaker 1: protein or animal protein. If it's plant prostein, you might

623
00:33:49,840 --> 00:33:51,960
Speaker 1: need to add extra amino acids like lucine because that

624
00:33:52,240 --> 00:33:54,640
Speaker 1: is necessary. And and as you age, you need more

625
00:33:55,160 --> 00:33:59,360
Speaker 1: to sugar causes muscle loss. Sugar cause and starting yes,

626
00:33:59,400 --> 00:34:02,080
Speaker 1: sugar and star arch cause you to gain belly fat

627
00:34:02,160 --> 00:34:05,160
Speaker 1: and lose muscle. Just by switching your diet to a

628
00:34:05,240 --> 00:34:08,000
Speaker 1: higher fat, lower starch diet. I've done that, and I've

629
00:34:08,040 --> 00:34:10,080
Speaker 1: got more muscle and I'm sixty than I did when

630
00:34:10,080 --> 00:34:14,040
Speaker 1: I was thirty without changing my exercise routine. So so

631
00:34:14,080 --> 00:34:18,359
Speaker 1: it's basically cutting out the starch and sugar, adding more

632
00:34:18,400 --> 00:34:20,480
Speaker 1: good fats and having the right kinds of protein and

633
00:34:20,520 --> 00:34:22,560
Speaker 1: not and and each me on that that will help

634
00:34:22,560 --> 00:34:24,320
Speaker 1: prevent the muscle us as you age. And then you

635
00:34:24,360 --> 00:34:27,800
Speaker 1: add on top of that the exercise and strength training, yoga,

636
00:34:27,960 --> 00:34:29,680
Speaker 1: you know, things like that can really be helpful. Can

637
00:34:29,719 --> 00:34:34,240
Speaker 1: you be my personal health Google? Can you see my coach? Mark?

638
00:34:33,360 --> 00:34:37,600
Speaker 1: I know, but I need you on a more regular basis. Seriously.

639
00:34:37,719 --> 00:34:39,640
Speaker 1: Can you help me come up with an eating plan

640
00:34:40,520 --> 00:34:43,400
Speaker 1: and an exercise plan or a life plan or a

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Speaker 1: meditation plan. Markheim Is latest book, Food Fix, How to

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00:34:52,080 --> 00:34:55,480
Speaker 1: Save our health, our economy, our communities on our planet,

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00:34:55,640 --> 00:34:58,719
Speaker 1: One Bite at a Time, is out in February. You

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00:34:58,719 --> 00:35:01,760
Speaker 1: can also find more inform nation about Mark's health missions,

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00:35:01,840 --> 00:35:06,440
Speaker 1: his cookbooks, and his own podcast, The Doctor's Pharmacy Pharmacy

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00:35:06,520 --> 00:35:11,200
Speaker 1: with an F at his website d R Himan dot com.

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Speaker 1: And that does it for this week's episode. I hope

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Speaker 1: you all learned as much as I did listening to it.

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Speaker 1: I don't know about you, but I'm trying to do

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Speaker 1: intermittent fasting. And yes, I'm even drinking my coffee black

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Speaker 1: and I'm kind of liking it after a few days.

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00:35:27,600 --> 00:35:30,200
Speaker 1: You can keep up with Next Question by subscribing on

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00:35:30,239 --> 00:35:33,719
Speaker 1: Apple Podcasts, the I Heart Radio app, or wherever you

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00:35:33,800 --> 00:35:36,680
Speaker 1: get your favorite shows. You can also check out my

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00:35:36,719 --> 00:35:39,799
Speaker 1: morning newsletter It's called wake Up Call at Katie Kurrek

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00:35:39,880 --> 00:35:42,520
Speaker 1: dot com. And of course you can follow me on

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00:35:42,640 --> 00:35:46,920
Speaker 1: your go to social media channel or all of them.

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Speaker 1: Until next time and my Next Question, I'm Katie Couric.

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Speaker 1: Next Question with Katie Couric is a production of I

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Speaker 1: Heart Radio and Katie Kurrik Media. The kative producers are

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Speaker 1: Katie Currik, Courtney Litz, and Tyler Klang. The supervising producer

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00:36:04,680 --> 00:36:09,239
Speaker 1: is Lauren Hansen. Our show producer is Bethan Macaluso. The

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00:36:09,280 --> 00:36:13,440
Speaker 1: associate producers are Emily Pinto and Derek Clements. Editing by

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Speaker 1: Derrek Clements, Dylan Fagan and Lowell Berlante, mixing by Dylan Fagin.

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Speaker 1: Our researcher is Gabriel Loser. For more information on today's episode,

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00:36:23,800 --> 00:36:26,319
Speaker 1: go to Katie curik dot com and follow us on

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00:36:26,360 --> 00:36:33,160
Speaker 1: Twitter and Instagram at Katie Kurik. For more podcasts for

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Speaker 1: My Heart Radio, visit the I Heart Radio app, Apple podcast,

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Speaker 1: or wherever you listen to your favorite shows,