Speaker 1: Hi everyone, I'm Katie Kuric, and welcome to next Question. Today,
Speaker 1: we're talking all about bad eating habits. We all love food,
Speaker 1: but too often we don't eat the right things. So
Speaker 1: how can we do better? You're being triggered all the
Speaker 1: time by your eyes, your ears, your nose. If you
Speaker 1: see food, smell food, or even talk about food, you're
Speaker 1: being triggered to eat food. Later, I'll speak with weight
Speaker 1: loss expert Liz joseph Sburg about how to create new
Speaker 1: positive eating practices and build a better relationship with all
Speaker 1: that food, glorious food. But first, the dreaded d word diets.
Speaker 1: It's the beginning of a new year, which means we've
Speaker 1: all got them on the brain. Let's talk about the
Speaker 1: whole thirty the Adkins diet, without Beach diet, the raw
Speaker 1: food diet. Diet. A trendy new weight loss method has
Speaker 1: been getting a lot of buzz lately and it is
Speaker 1: called intermittent fasting. So my next question are the latest
Speaker 1: diets healthy? Can they help us live better and longer
Speaker 1: lives or are they just bads? There's so many diet
Speaker 1: wars and people are in such confident about it. But
Speaker 1: what's fascinating to me, is that a lot of the
Speaker 1: approaches to eating now that we're hearing about, whether it's
Speaker 1: paleo or vegan or keto or those are always for
Speaker 1: people to get healthier. They're not necessarily about weight loss anymore.
Speaker 1: How do you enhance performance? How do you enhance health?
Speaker 1: How do you treat disease? Which I find amazing. That's
Speaker 1: Dr Mark Hymen, a physician who has dedicated his career
Speaker 1: to something called functional medicine, a biology based approach to
Speaker 1: health that impart uses food to cure what ails you?
Speaker 1: You know, said joke, I say people have FLC syndrome.
Speaker 1: That's when they feel like crap. And when people go
Speaker 1: along with irritable bow or headaches or congestion or achiness
Speaker 1: or fatigue or depression, they don't realize how much of
Speaker 1: us connected to food. We'll get to more of that later,
Speaker 1: but first I asked Mark to walk me through a
Speaker 1: popular diets I've been hearing so much about. In fact,
Speaker 1: I've even tried, like intermittent fasting. What is it and
Speaker 1: how does it work? So? In German fasting is one
Speaker 1: of the ways in which you can change your calorie
Speaker 1: and take in terms of when you eat and how
Speaker 1: you eat to change your biology. And historically we had
Speaker 1: hundreds of genes that help us adapt to starvation, but
Speaker 1: almost none that help us adapt to abundance, which we
Speaker 1: have now. We have more calories per person than we need.
Speaker 1: We have about two to five calories more per person
Speaker 1: in this country than we actually need, and it's killing us.
Speaker 1: So the science of of aging and of performance tell
Speaker 1: us that if you use various techniques, whether it's fasting
Speaker 1: once a week for twenty four hours, whether it's time
Speaker 1: restricted eating, which is eating within a eight hour window,
Speaker 1: whether it's a five day low calorie sort of fasting
Speaker 1: mimicking diet, or whether it's keytogenic diets, they all do
Speaker 1: the same thing. They help to increase your metabolism, so
Speaker 1: they speed up your metabolism. But wait time out. I
Speaker 1: always heard that when you stopped eating, it's shut your
Speaker 1: metabolism down, so you're always discouraged to do that. And
Speaker 1: that's what we used to hear the rights to get
Speaker 1: your metabolism going. That's not true, not exactly. It turns
Speaker 1: out we were wrong about that, and what really turns
Speaker 1: on your metabolism is these periods of fasting. Now historically
Speaker 1: we did it all the time. There were times of
Speaker 1: scarcity we weren't eating snacks. I mean, snacks is a
Speaker 1: modern invention, right, there's what we shouldn't be snacking. And
Speaker 1: I think that the sign shows us that it. It
Speaker 1: increases bone bone mass, it increases muscle mass, It decreases
Speaker 1: belly fat, increases cognitive function, reduces inflammation, increases your stem cells,
Speaker 1: increases your antioxidant systems, It fixes your mitochondria, repairs your DNA.
Speaker 1: I mean, it's a powerful set of strategies that are
Speaker 1: available to all of us, and it's not that hard.
Speaker 1: So what happens physiologically during that period when you're not eating.
Speaker 1: So let's say you're doing an eight hour eating plans,
Speaker 1: so you eat between noon and eight at night, or
Speaker 1: eleven and seven something like this. Normally, if you're just
Speaker 1: constantly filling up your garbage can with waste and you
Speaker 1: don't take the garbage out, your house is going to
Speaker 1: be a mess. And when you have these periods of
Speaker 1: restricted eating, when you're not eating, is when the garbage
Speaker 1: collectors come and cleans up your cells. It cleans up
Speaker 1: you're all the waste products. It reinvigorates your repair mechanisms
Speaker 1: so your body can repair and heal. And the easiest
Speaker 1: way to do it is to, you know, eat dinner
Speaker 1: at six and don'tate till ten the next morning, right,
Speaker 1: or a dinner to seven and don't till eleven, and
Speaker 1: so forth. So just as long as you have that
Speaker 1: overnight fast, which we're usually doing anyway, you don't eat
Speaker 1: up until you go to bed, which most people do.
Speaker 1: So breakfast is not the most important meal of the day, necessarily,
Speaker 1: necessarily know, all the things that I was raised to
Speaker 1: believe are being blown up. Well, you can do at breakfast.
Speaker 1: You can need from eight in the morning, you know,
Speaker 1: until four in the afternoon. That's okay too, So you
Speaker 1: can you can do whatever you want. You just want
Speaker 1: to have a period of not eating. So does that
Speaker 1: mean that I can't even have milk in my coffee?
Speaker 1: Please say I can have milk in my coffee, because
Speaker 1: I could do intermittent fasting, but I have to have
Speaker 1: coffee and I just don't want to drink it black. Well,
Speaker 1: here's a trick. You could use ge or butter and
Speaker 1: m C two oil, which will keep you in a
Speaker 1: ketogenic state and not basically break the cycle. Of intimating
Speaker 1: fast really, yes, is it taste good bullproof coffee, Yes,
Speaker 1: it tastes great, yummy, delicious. So not oatmelk, not almond milk,
Speaker 1: nothing like that my coffee, because that is a lot
Speaker 1: of carbohydrates in it. If you just use fat, fat
Speaker 1: is going to keep you. That's why you get in
Speaker 1: a ketogenic diet. That's all the same things. The fat
Speaker 1: keeps you in this starvation stage because when you're in
Speaker 1: starvation or you're doing intimat fasting, that's what's happening, or
Speaker 1: increasing your body's ketones, which is a different fuel source. Right,
Speaker 1: and then you go into ketosis where you're burning fat
Speaker 1: instead of muscles. But wait before we talk about the
Speaker 1: keto diet, because that's a perfect segue mark between the
Speaker 1: hours when you're eating. Say you eat between eleven and
Speaker 1: seven at night, Does that mean you can eat anything
Speaker 1: you want? Can I eat ice cream? Garbage? I mean that,
Speaker 1: that's the question. I mean. So here here's the truth.
Speaker 1: In studies where people don't change what they're eating, they
Speaker 1: just change when they're eating, it works, which is crazy.
Speaker 1: It helps with weight loss, metabolism so forth. However, if
Speaker 1: you eat good food, whole food, real food. It works
Speaker 1: far better, So it helps even without changing what you're eating.
Speaker 1: But I wouldn't recommend that I do both change what
Speaker 1: and when. And you talked about different ways you could
Speaker 1: do intermittent fasting. Um, I think probably eating just in
Speaker 1: a certain time period every day is probably the easiest
Speaker 1: and most popular, isn't it. Yeah, I just start with
Speaker 1: twelve hours. I mean it's called breakfast break fast, right,
Speaker 1: I mean most of us eat up until you go
Speaker 1: to bed. Then we wake up and eat first thing
Speaker 1: in the morning. We don't really give ourselves a chance
Speaker 1: to have that metabolic break. So just make it twelve
Speaker 1: hours to start, then go fourteen, then go sixteen, and
Speaker 1: you'll see your body will feel better. Now, if you're pregnant,
Speaker 1: if you're anorexic, if you have some disease where you
Speaker 1: actually need to eat, it's probably not a good idea,
Speaker 1: but you can you can experiment with these these bio
Speaker 1: hacking techniques of time restricted eating, fasting, and twenty four
Speaker 1: period our period once a week, doing a you know,
Speaker 1: maybe five day calor restricted period every three months. It
Speaker 1: helps to reset your whole system and increase longevity and
Speaker 1: activate all these healing systems. Intermitt and fasting results in
Speaker 1: something called atop Yes, so what is that? Okay, this
Speaker 1: is this is the key to all of it. So
Speaker 1: autopagy means you are eating yourself Fiji means like you fagus.
Speaker 1: That tells you you you gobble up all the waste
Speaker 1: products and you basically eat yourself and all the waste products,
Speaker 1: and you recycle all the things in your body, which
Speaker 1: actually extends your life. It actually helps repair DNA, it
Speaker 1: helps activate all the energy mechanisms your body. And there's
Speaker 1: all the things we talked about. So autopagy is the
Speaker 1: key mechanism by which intermittent fasting, time, restricting eating, key
Speaker 1: to genic diets, fasting, mimicking dies. That's how they all work.
Speaker 1: That gives you your body the break it needs to
Speaker 1: collect and get rid of the garbage. Right, I mean, think,
Speaker 1: imagine if the garbage system stopped in New York, what
Speaker 1: would happen? Pretty quick? All the curves will be overflowing
Speaker 1: with giant bags of garbage. You gotta have the garbage
Speaker 1: collector come every day to clean the garbage. And that's
Speaker 1: what autopogy is. It's the garbage collecting mechanism in the body.
Speaker 1: That can heal and repair almost everything. So if you're
Speaker 1: not feeding your body food, how do you know that
Speaker 1: you don't start to eat away muscle instead of fat
Speaker 1: and all the toxins and bad stuff. Well, I mean
Speaker 1: it's a matter of time, right if you if you
Speaker 1: fast for weeks, that's what's going to happen. I mean
Speaker 1: most of us are terrified of going without food or
Speaker 1: being a little hungry because I think it's bad for us.
Speaker 1: But actually it's super good for us. And no one's
Speaker 1: gonna lose muscle within a sixteen hour window of fasting
Speaker 1: or fasting once once a week. Let's talk about keto
Speaker 1: diets because I did that as well, and I have
Speaker 1: to say I think it worked actually, but I started
Speaker 1: feeling like this can't be healthy. I'm eating cheese, I'm
Speaker 1: eating steak, I'm eating sauce, sage, I'm eating eggs, I'm
Speaker 1: eating all kinds of things. I'm not eating fruit, which
Speaker 1: I love. I'm eating some vegetables but not many. I'm
Speaker 1: not eating any whole grains. How can a keto diet
Speaker 1: be good for you? Seriously? Well, it's been studied for years.
Speaker 1: It was using kids for epilepsy and these kids stay
Speaker 1: on it for decades and decades and they do fine. Um,
Speaker 1: it doesn't work for everybody, So I would say it's
Speaker 1: very individual, and some people like me, for example, we
Speaker 1: call lean mass hyper responders. If you if you're a
Speaker 1: certain body type er, you know a lot of lean mass,
Speaker 1: you might actually get abnormal cholesterol from it. And it
Speaker 1: could be not as great, right, you could be tofy
Speaker 1: thin on the outside that on the inside. Right, Yes,
Speaker 1: but it also may just have adverse effects in terms
Speaker 1: of cardiovask. But you know, there was a large study,
Speaker 1: for example, of diabetics and they put them on a
Speaker 1: Keta Jack diet and within a year six reverse the diabetes. Yeah,
Speaker 1: how is that? If you're eating cheese and you're eating
Speaker 1: half and half and stuff like that. We do. We
Speaker 1: do a whole foods keta diet that doesn't necessarily have
Speaker 1: to have all that dairy. In fact, we do on
Speaker 1: dairy free. You can even be vegan keto. There are
Speaker 1: people who are doing vegan keto, oil, avocados, nuts, and seeds.
Speaker 1: You can have much different kinds of fats that are
Speaker 1: good for you instead instead of adding a lot of
Speaker 1: things that you may not want to be eating. Otherwise.
Speaker 1: But some fat in your diet is very satiating, and
Speaker 1: that's why it's good to have some fats. Absolutely, it
Speaker 1: makes you feel full. But if you eat the right fats,
Speaker 1: it actually speeds up your metabolism. There's a study, large
Speaker 1: study of a kind of study is very difficult to
Speaker 1: where you actually feed the people the food and then
Speaker 1: you track every metabolic factor that happens. David literally did
Speaker 1: at Harvard, and you found it in patients who had
Speaker 1: six fat cards versus sixty percent carbs and ten percent fat,
Speaker 1: they had burned four hundred calories more a day. If
Speaker 1: if they were in some resistent overweight, then the group
Speaker 1: that ate the high carb diet. So if the high
Speaker 1: fat diet even the same exact number of calories. So
Speaker 1: let's say that each had two thousand calories a day,
Speaker 1: the ones who ate the high fat burned four hundred
Speaker 1: calories more day. That literally would solve our entire obesity
Speaker 1: crisis of everybody that How do you explain that? Well,
Speaker 1: because fat activates all sorts of different mechanisms than sugar.
Speaker 1: Sugar activates, fat, storage activates, inflammation activates, fatty, liver activates
Speaker 1: all these hunger mechanisms, so you're hungry all the time.
Speaker 1: When you mentioned the carbohydrates, you're talking about refined car
Speaker 1: behind refined car. I mean, listen, Broccoli is a carbohydrate, right,
Speaker 1: and so are potatoes, But you're talking about things like
Speaker 1: potatoes and anything. We're fine. And if you look at
Speaker 1: our diet in America, you know we need about a
Speaker 1: hundred and thirty three pounds of flour. Now, flour, it
Speaker 1: turns out, is worse for your blood sugar than table sugar.
Speaker 1: So if you have a bread versus tablespoon table sugar
Speaker 1: and raises your blood sugar more than the table sugar
Speaker 1: because because it's so ground up, so fine, and it's
Speaker 1: quickly absorbed in your body and it acts just like
Speaker 1: sugar in your body of course, And so so people
Speaker 1: are thinking, oh, I'm having a bagel, and um, you know,
Speaker 1: it's all good, but no, it's not. It's actually probably
Speaker 1: worse than the sugar. And in fact, you told me
Speaker 1: that oatmeal is not a good thing to eat in
Speaker 1: the morning, which really surprised me. Whole steel cut oats
Speaker 1: and you're add in fat and you add in nuts
Speaker 1: and so forth. It can be okay, but in experiments
Speaker 1: they found that feeding people oatmeal in the morning, these
Speaker 1: kids was a group of kids. They gave oatmeal, steel
Speaker 1: couldoats or an omelet same calories. The kids who ate
Speaker 1: the oatmeal more food in the day, they were hungrier,
Speaker 1: their blood sugars went higher, their insolent higher, their stress
Speaker 1: hormones went higher. The steel couldoats was the fifty percent
Speaker 1: more food, so there was still it was better than
Speaker 1: the regular oatmeal, but still not great. And the omelet
Speaker 1: kids did the best. So I think when you look
Speaker 1: at the biology of what happens when you have a
Speaker 1: starch in the morning, I mean, Americans eat dessert for breakfast, right,
Speaker 1: Cereal bagels, muffins, pancakes. French does. And he got me
Speaker 1: off Cereal forever even I used to Yeah, you are
Speaker 1: a cereal killer, right, Yeah, So that's not a good
Speaker 1: choice for Breknant. And you know, we were sold a
Speaker 1: bill of goods on that by Mr Kellogg and everybody
Speaker 1: bought it, Hopline and Sinker. Don't tell the kids it's
Speaker 1: one of those nutritional serials you've been trying to get
Speaker 1: them to eat. They're made with real oats to make
Speaker 1: you strong and full of energy. Real fruit flavors orange, lemon,
Speaker 1: and cherry. Every pool fool gives you all days or
Speaker 1: than itamins, and I champion good. They're good. We'll return
Speaker 1: to Mark later in the show, but coming up after
Speaker 1: the break, Liz Joseph s Burg joins me to talk
Speaker 1: about the psychology behind your cravings. Liz Joseph s Burg
Speaker 1: is a health, wellness and diet expert who is passionate
Speaker 1: about helping people bridge the gap between wanting to lose
Speaker 1: weight and actually doing it for good. I lost sixty
Speaker 1: pounds and I work every day to keep those off,
Speaker 1: so I understand that it isn't just about waking up
Speaker 1: and being fixed. Liz works with groups and individuals, She's
Speaker 1: even worked with me before, and the heart of her
Speaker 1: practice is not necessarily the food itself, although that's important too.
Speaker 1: It's really our relationship to food and the behaviors we
Speaker 1: consciously or unconsciously engage in that can dismantle all those
Speaker 1: good intentions. So my next question for Liz, what are
Speaker 1: some of the ways we sabotage ourselves when we try
Speaker 1: to achieve a healthier lifestyle. The biggest thing that I
Speaker 1: see in my my kind of practice at this point
Speaker 1: is the not putting yourself first, the not actually spending
Speaker 1: the time to look at what you need and what's
Speaker 1: right for you and what you should be working on
Speaker 1: as the behavior that's standing in your way. Because we're
Speaker 1: all complex creatures. But most of the time, when I'm
Speaker 1: finding is everyone is putting everything else first. Right their
Speaker 1: work comes first, They're putting they would put all of
Speaker 1: this effort into their project planning for work, but when
Speaker 1: it comes to them, they're leaving all of their skills
Speaker 1: off the table that they're bringing into other areas of
Speaker 1: their lives. Um for women specifically, I see them giving
Speaker 1: away all of their energy and not knowing how to
Speaker 1: say no, not knowing how to take time for themselves
Speaker 1: and really create that space where we have a piece
Speaker 1: of the pie that's made just for health and wellness
Speaker 1: and and really thinking of that as a piece of
Speaker 1: our job. Do you think that's changing. It seems to
Speaker 1: me there's something going on in the culture that's saying
Speaker 1: self care is important. And I always think it's a
Speaker 1: fine line between self care and narcissism. Maybe maybe that's
Speaker 1: not true, but you know, I do feel I mean,
Speaker 1: you could spend your whole life caring for yourself too.
Speaker 1: I mean, I think there's a balance there, don't you.
Speaker 1: Absolutely absolutely. What I think is the mistake is the
Speaker 1: the practice of self care being a daily small practice
Speaker 1: instead of these large one off retreats or um a
Speaker 1: big massage or things like that, but these daily moments
Speaker 1: of you know, saying I am going to go for
Speaker 1: a walk, I am going to take a minute and meditate,
Speaker 1: I am going to take a few minutes to prepare healthemale,
Speaker 1: not just you know, UM do these one off large
Speaker 1: pieces that are outside of your regular, everyday life and
Speaker 1: really making it so large instead of making it these
Speaker 1: teen My My practice is all about the smaller that
Speaker 1: behavior change, the longer lasting it will be because it
Speaker 1: is attainable and then sustainable. So I'm all about stacking
Speaker 1: healthy behaviors and once you get one solid, then you
Speaker 1: move to the next one. Well, let's talk about some
Speaker 1: things that I think I do that probably some of
Speaker 1: our listeners will relate to. Um. You know, we have
Speaker 1: a lot of snacks in our office. We make trucks
Speaker 1: to Trader Joe's and buy all kinds of things and
Speaker 1: I might not be hungry, but they're out there, and
Speaker 1: I think oh, I'm going to have some of these
Speaker 1: honey roasted peanuts, or why not eat a few of
Speaker 1: these things. They're not that bad for you. If I
Speaker 1: have one Reese's cup, it's not so bad. It's a
Speaker 1: little one and it's dark chocolate and blah blah blah.
Speaker 1: So I rationalized, you know, so, so how do you
Speaker 1: stop that behavior that then can make you feel like, wow,
Speaker 1: I kind of cheated, So I didn't do really well today,
Speaker 1: so I might as well, you know, Katie bar the door.
Speaker 1: I can eat everything that's not nailed down. That's my psychology. Yes, well,
Speaker 1: you're hitting on two really important pieces of what we're
Speaker 1: learning now. So a lot of my practice is now
Speaker 1: centered around the brain science of what's going on when
Speaker 1: we're doing what you're explaining. Um, what we know now
Speaker 1: is what we didn't know even ten years ago, is
Speaker 1: that you're being triggered all the time by your eyes,
Speaker 1: your ears, your nose. If you see food, smell food,
Speaker 1: or even talk about food, you're being triggered to eat food.
Speaker 1: Our system is wired so that if we you know,
Speaker 1: when we were cavemen, if we saw the wooly mammoth,
Speaker 1: we had to eat the whole wooly mammoth. We didn't
Speaker 1: have a microwave, right, we didn't have a backpack that
Speaker 1: we could carry it from place to place. So our
Speaker 1: system is wired that when we see the food, even
Speaker 1: if we've just eaten right, you may have had this happen.
Speaker 1: You go to a great dinner, you eat to your
Speaker 1: fill and you say it, couldn't eat another bite, and
Speaker 1: then they bring the dessert cart around. We have the
Speaker 1: ability to over eat when we see food, smell food,
Speaker 1: or talk about food. So when you have food laying
Speaker 1: around the office, every time you see it, you're going
Speaker 1: to want to eat it. It's about learning to navigate
Speaker 1: two things. Number one, cleaning up the environment so you
Speaker 1: don't see those treats them. Then the visual stimulized and
Speaker 1: like hitting you in the phase every time you look
Speaker 1: toward it absolutely. And then the other piece that you're
Speaker 1: that you're talking about, which is it's so interesting because
Speaker 1: I lead a lot of weight loss groups and we're
Speaker 1: just talking about this this week, is is that emotional
Speaker 1: eating piece? Right? If we could could really scan our
Speaker 1: bodies before eating that and say I have no physical hunger, right,
Speaker 1: although when we see the food and smell the food.
Speaker 1: We do get cues of physical hunger, but they're not
Speaker 1: true cues. Our mouth might water, our stomach might grumble,
Speaker 1: but we know we just had lunch an hour ago.
Speaker 1: So if we can navigate through that and go, okay,
Speaker 1: what is this what's happening? Am I stressed and my board?
Speaker 1: Am I procrastinated? Am I thirsty? Right? That is just
Speaker 1: a huge one. Right. So um, it's this kind of
Speaker 1: double whammy of understand ending what emotional eating is. I
Speaker 1: think it's got this kind of this feels like that
Speaker 1: should be some bad thing, like you're in the corner
Speaker 1: crying eating and eating cake or something like that. That's
Speaker 1: not it at all. It's for me. The definition is
Speaker 1: eating any time that physical hunger isn't present, and in
Speaker 1: this new environment where where food is literally readily available
Speaker 1: at every moment, Yeah, I I we laugh that that
Speaker 1: people are so dramatic about their meals, and many times
Speaker 1: when I start working with somebody, they're eating at least
Speaker 1: three meals a day, usually two snacks and probably something
Speaker 1: after dinner. And we just don't need that much food, right,
Speaker 1: So we've just been kind of marketed to and convinced that,
Speaker 1: you know, we need to have all of this food
Speaker 1: and that we can't just walk down the street to
Speaker 1: any you know, any Starbucks and get a full meal.
Speaker 1: So it's one of those things where you kind of
Speaker 1: have to back away from the drama if if you
Speaker 1: can begin to kind of see it for what it is.
Speaker 1: What other things have you learned from some of your
Speaker 1: success stories who you've helped, I mean, how have they
Speaker 1: changed their habits? Well, that's so interesting. It's I've actually
Speaker 1: just helped my sister lose over a hundred pounds, which
Speaker 1: has been one of the greatest experiences of my life,
Speaker 1: right to have her be in my groups and working
Speaker 1: through my program and to lose this weight. And she
Speaker 1: has struggled with this hundred pounds for most of her life,
Speaker 1: and this has been such a dramatic change. And I
Speaker 1: think what it does come down to is this understanding
Speaker 1: that it's a self love thing, right, what what you
Speaker 1: how you feed your body, how you treat your body,
Speaker 1: especially when it's over a hundred pound weight loss is
Speaker 1: a lot about learning to say, Okay, that's not good
Speaker 1: for me, and I love myself enough to say that
Speaker 1: I am going to move away from those choices. So
Speaker 1: there is this really deep thing. It's an intimate and
Speaker 1: deep thing that has to happen for people for them
Speaker 1: to be ready. Um, because so much of food is
Speaker 1: used perversely as punishment. You know, I referred to kind
Speaker 1: of being bad by eating something like a piece of
Speaker 1: a doughnut, and then you're like, well, I wasn't really
Speaker 1: good today, so I am just gonna, you know, go
Speaker 1: whole hog and I'll start fresh tomorrow. I think that's
Speaker 1: a real tendency, and it's it is a form of
Speaker 1: punishment for being quote unquote bad or making bad choices. Well,
Speaker 1: and again, what we now know from brain science is
Speaker 1: whenever we feel guilt and shame, we actually highlight the
Speaker 1: reward system in our brain. Is that lights up like
Speaker 1: like just crazy. So when we feel guilty or shameful
Speaker 1: about a choice that we make, right, so, oh, I
Speaker 1: ate the cake when I didn't plan on eating the cake,
Speaker 1: we feel badly like you're expressing, and then we get
Speaker 1: our reward system lights up. For most of us who
Speaker 1: have a food love, we go right to more food.
Speaker 1: If it's gambling, you've seen it. You're you're losing at
Speaker 1: the table. What do you do? You push in? More so,
Speaker 1: when we learn this, and and that again was this
Speaker 1: big learning for a lot of my clients is that, oh,
Speaker 1: that's exactly what I'm doing. I am each time I
Speaker 1: feel bad about a food choice or I make it
Speaker 1: a punishment for myself, then I go and I do
Speaker 1: more of it. So really, the antidote to that is
Speaker 1: what we now know gratitude. Gratitude lights up and releases
Speaker 1: serotonin and gets it flowing for you. So if you
Speaker 1: can kind of say, well, I ate that piece of cake,
Speaker 1: but I only ate one and really be grateful for something,
Speaker 1: even if it's a tiny little thing, that release of
Speaker 1: serotonin can override the reward system and you can be
Speaker 1: in to make real change because it was never the
Speaker 1: one piece of cake that got you in trouble. And
Speaker 1: I think that's what my sister is really talking about.
Speaker 1: It was that self loathing, that repetitive self loathing of
Speaker 1: eating the cake, feeling terrible, beating herself up and then
Speaker 1: eat more. Yeah, and I know it from a life
Speaker 1: of I've had a way to shoot since I was fourteen,
Speaker 1: So I think that makes me uniquely qualified to help
Speaker 1: people because I know what it is. I've done it myself.
Speaker 1: I've done what you're talking about a hundred times, So
Speaker 1: tell me how to stop that. I, for example, me,
Speaker 1: I ate a piece of a doughnut this morning, um,
Speaker 1: which I normally wouldn't do. And I'm trying to say
Speaker 1: that's okay I ate a piece of a doughnut. That
Speaker 1: doesn't mean that I you know, this whole attitude that
Speaker 1: I have to eat that all. Now It'll be okay
Speaker 1: for me to eat as much as I want today
Speaker 1: because tomorrow I'll start afresh. So what can I say
Speaker 1: to my help that I ate a piece of a doughnut?
Speaker 1: What you're talking about, which is another piece of this
Speaker 1: brain science? And are these habit the habit loops? So
Speaker 1: people are always talking about habits, right, And a habit
Speaker 1: has three parts. It's got a trigger, then there's a routine,
Speaker 1: and then there's a reward. What you've created so nicely
Speaker 1: in your life is a trigger of one small off
Speaker 1: behavior which you've deemed as bad. And I used to
Speaker 1: be so neurotic. I would do it when I ate
Speaker 1: a piece of gum that sure wasn't that was sugar free?
Speaker 1: Sure sure? So this this is just a thought pattern
Speaker 1: that you've habitualized, which is do something that is out
Speaker 1: of some sort of rule book that you've created in
Speaker 1: your mind, which is is now the routine is to
Speaker 1: feel bad and the reward is to go further get
Speaker 1: more of that serotonin releasing food because of the guilt
Speaker 1: and shame. Yeah. Yeah, it's really strange when we look
Speaker 1: at the habit patterns in you know, under an m
Speaker 1: R I, they live on these sort of embedded roadways
Speaker 1: and they don't go away. That's the other part is
Speaker 1: you have to create awareness around this new pattern, alternative
Speaker 1: or alternative, Yes, exactly. So this alternative habit for you
Speaker 1: would be like when there's a perceived mistake, I'm going
Speaker 1: to just make a plan around the next meal and
Speaker 1: make it a healthy one. When we create new habits,
Speaker 1: the other thing to really understand is it's quite uncomfortable
Speaker 1: the new habit. You won't be comfortable. You'll still hear
Speaker 1: this jargon going on about how you were bad and
Speaker 1: how it doesn't matter because you've already messed up and
Speaker 1: whatever those words are that that you which is super mean,
Speaker 1: by the way, Yeah, like, why are we so freaking
Speaker 1: mean to ourselves? Well, I think society sort of imposes it.
Speaker 1: You know, this deprivation chic and it's sort of like
Speaker 1: it's an all or nothing world, right, You're good or bad,
Speaker 1: and there are very few shades of gray, I think
Speaker 1: when it comes to life in general. Right, Yeah, so
Speaker 1: I think that you have to kind of fight that
Speaker 1: talk briefly for us, Liz about the role of technology
Speaker 1: and helping either interrupt these habits or establishing better ones. Yeah. So,
Speaker 1: I am super passionate about technology and the role that
Speaker 1: it's going to play. I believe it will be the
Speaker 1: tide that turns this obesity epidemic because not only is
Speaker 1: it allowing us to connect to people that we would
Speaker 1: never be able to connect to. Right So, I'm going
Speaker 1: to run an online course this week where I'll be
Speaker 1: able to I'm working with people in Singapore and Australia.
Speaker 1: Right So we would never have a have had a
Speaker 1: chance to connect. They would never have heard my voice.
Speaker 1: And community and support critically important, isn't it. If If
Speaker 1: there's anything that I could could have someone take away
Speaker 1: from this is like the tendency in weight loss and
Speaker 1: weight management is to go it alone. It's just the
Speaker 1: natural human tendency to either feel guilt or shame or
Speaker 1: like I should be able to do this on my own.
Speaker 1: What I've learned over eighteen years in this business is
Speaker 1: that really the secret sauce is accountability and support. Find
Speaker 1: in community, being with like minded people. It's everything. Liz
Speaker 1: has a new book out called Target one hundred, the
Speaker 1: World's Simplest weight loss program in six easy Steps. You
Speaker 1: can also learn more about Liz and how she might
Speaker 1: be able to help you by visiting her website, Liz
Speaker 1: Josefsburg dot com. When we come back, Mark Hyman's recommendations
Speaker 1: for a diet that could help and heal you. A
Speaker 1: lot of Mark Hyman's work is focused on food as medicine,
Speaker 1: which can be hard for us skeptics to wrap our
Speaker 1: heads around. But as the director of the Cleveland Clinics
Speaker 1: Center for Functional Medicine, he's seen the benefits of a
Speaker 1: change diet firsthand. We had a patient come into our
Speaker 1: center in Cleveland Clinic. She was sixty six. She had
Speaker 1: type of diabetes. She was on influent, she had heart failure,
Speaker 1: she had kidneys starting to fail, her liver was fatty,
Speaker 1: she had high blood pressure. Piliaments in three days, just
Speaker 1: changing her diet to a whole foods dies Essentially, it's
Speaker 1: a very low sugar, anti inflammatory, whole foods, high fiber,
Speaker 1: high fight and nutrient diet whin three days shows offer insulin.
Speaker 1: In three months, she reversed her heart failure, reverse to
Speaker 1: diabetes or kidneys got better, blood pressure would normalize. She
Speaker 1: lost forty three pounds. Any years she lost a hundred
Speaker 1: and sixteen pounds, reversed everything, normalize her blood sugar. I
Speaker 1: mean her blood sugar was running like three all the time,
Speaker 1: and it was just perfect on nothing. And she saved
Speaker 1: twenty dollars and co pays for her medication like insulin.
Speaker 1: And imagine if we scale that across the country and
Speaker 1: use that. But doctors don't know how to use food
Speaker 1: is medicine. They eat better, exercise more, and that doesn't
Speaker 1: really do anything. So you know, obviously that's a bit
Speaker 1: of an obvious thing, type two diabetes because of the
Speaker 1: heart failure, kidney failure. Right, But there are other diseases
Speaker 1: that I think are really interesting that you wouldn't necessarily
Speaker 1: associate with food that you are treating. And give us
Speaker 1: a few examples of autoimmune disease is a great example.
Speaker 1: So many people suffer from automune disease, whether truma, arthritis, lupus,
Speaker 1: and food plays a huge role because your gut is
Speaker 1: where six of your immune system is. And when you
Speaker 1: damage the gut like we do with our diets and glyphosate, antibiotics,
Speaker 1: acid blocking drugs, and processed food, all damages are gut.
Speaker 1: It breaks down that immune system and the barrier breaks
Speaker 1: down the gut and you leak in food proteins and
Speaker 1: bacterial toxins, and that activates inflammation. So by using diet,
Speaker 1: eliminating inflammatory foods things like gluten and dairy, getting rid
Speaker 1: of all the processed foods, adding whole foods, often autommune
Speaker 1: diseases can have dramatic improvements. Well, let's just do some
Speaker 1: foodness and closing. Are there any uh dues? And don't
Speaker 1: because one of the frustrating things about educating people is
Speaker 1: the science seems to be changing all the time, and
Speaker 1: sadly it makes people not trust science as much. So
Speaker 1: our eggs good for you, or its gluten good for
Speaker 1: you or bad for you, is very good or bad,
Speaker 1: and if it in fact is highly individualized, how do
Speaker 1: you determine what is best for you? Great questions? So
Speaker 1: I think you know with all the science we have
Speaker 1: and all the different debates and all the different diets.
Speaker 1: The best advice I've ever heard was from my ca palm,
Speaker 1: which is eat food, meaning real food right, not processed food,
Speaker 1: not mostly plants, not too much. So it doesn't mean
Speaker 1: be vegan. It just means eat a lot of vegetables
Speaker 1: and plant foods, don't over eat, and eat real food.
Speaker 1: So I think there are basic foundational principles to break
Speaker 1: through all the myths. It should be real food, right.
Speaker 1: We should be eating good fats. We should be eating
Speaker 1: lots of vegetables and fruit. We should be eating lots
Speaker 1: of nuts and seeds. We can have whole grains and beans.
Speaker 1: We shouldn't be eating foods that aren't food right, food
Speaker 1: like substances full of chemicals added as hormones, antibiotics, processed ingredients.
Speaker 1: Obviously those are not good for us. So those are
Speaker 1: the foundational principles, like called the Peagan diet, which is
Speaker 1: kind of a joke, you know, making fun at pay
Speaker 1: you and vegan, but it's essentially just these foundational principles
Speaker 1: everbody agrees on, and then within it you kind of
Speaker 1: kind of have to think about quality. Right, So what
Speaker 1: is the quality of what you're eating. Are you eating
Speaker 1: an egg from a factory farm where the chickens have
Speaker 1: been abused and where there's lots of antibiotics used and
Speaker 1: there's arsenic and the feed or are you getting a
Speaker 1: paste ad egg which is dark yellow oak, full of
Speaker 1: nutrients and antioxidants and good omega three fats uh you know.
Speaker 1: Are you eating a feed lot cow, which is again
Speaker 1: processing way that's not good for them the planet? Are
Speaker 1: you or eating a re generally raised grass fed beef
Speaker 1: with much more nutrient density, without hormones antibiotics that restores
Speaker 1: climate rather than harms the climate. So there's a way
Speaker 1: of thinking about this where you you don't have to
Speaker 1: pay attention all the noise, but you figure out what
Speaker 1: what makes common sense for you. And then as far
Speaker 1: as personalization, that's really key. Everybody needs different type of approach.
Speaker 1: For example, as we age, we need more protein. When
Speaker 1: we're younger, we can get away with different kinds of approaches.
Speaker 1: So it's real, it's really pay attention to the smartest
Speaker 1: doctor in the room, which is your own body. It'll
Speaker 1: tell you what it likes and what it does, and like,
Speaker 1: you just have to pay attention and one quick thing
Speaker 1: that you mentioned aging When I heard you speak about
Speaker 1: your last book, you talked about how much muscle mass
Speaker 1: you lose as you age. That's why weight varying exercises
Speaker 1: are so important, or any food is important to eat
Speaker 1: as you age, because I think that's one of the
Speaker 1: reasons I'm getting a little belly because the muscles in
Speaker 1: my stomach aren't as strong as they used to be.
Speaker 1: And that's why men kind of get those big bellies
Speaker 1: because some of their muscles because right absolutely, because also
Speaker 1: the sugar in the start. I mean, I think that
Speaker 1: the the the quick answer is that as we age,
Speaker 1: we lose muscle if we don't do something about it.
Speaker 1: We have to put energy in the system. And there's
Speaker 1: really three key components of that. First, you need adequate
Speaker 1: protein as you age, and it can be plant based
Speaker 1: protein or animal protein. If it's plant prostein, you might
Speaker 1: need to add extra amino acids like lucine because that
Speaker 1: is necessary. And and as you age, you need more
Speaker 1: to sugar causes muscle loss. Sugar cause and starting yes,
Speaker 1: sugar and star arch cause you to gain belly fat
Speaker 1: and lose muscle. Just by switching your diet to a
Speaker 1: higher fat, lower starch diet. I've done that, and I've
Speaker 1: got more muscle and I'm sixty than I did when
Speaker 1: I was thirty without changing my exercise routine. So so
Speaker 1: it's basically cutting out the starch and sugar, adding more
Speaker 1: good fats and having the right kinds of protein and
Speaker 1: not and and each me on that that will help
Speaker 1: prevent the muscle us as you age. And then you
Speaker 1: add on top of that the exercise and strength training, yoga,
Speaker 1: you know, things like that can really be helpful. Can
Speaker 1: you be my personal health Google? Can you see my coach? Mark?
Speaker 1: I know, but I need you on a more regular basis. Seriously.
Speaker 1: Can you help me come up with an eating plan
Speaker 1: and an exercise plan or a life plan or a
Speaker 1: meditation plan. Markheim Is latest book, Food Fix, How to
Speaker 1: Save our health, our economy, our communities on our planet,
Speaker 1: One Bite at a Time, is out in February. You
Speaker 1: can also find more inform nation about Mark's health missions,
Speaker 1: his cookbooks, and his own podcast, The Doctor's Pharmacy Pharmacy
Speaker 1: with an F at his website d R Himan dot com.
Speaker 1: And that does it for this week's episode. I hope
Speaker 1: you all learned as much as I did listening to it.
Speaker 1: I don't know about you, but I'm trying to do
Speaker 1: intermittent fasting. And yes, I'm even drinking my coffee black
Speaker 1: and I'm kind of liking it after a few days.
Speaker 1: You can keep up with Next Question by subscribing on
Speaker 1: Apple Podcasts, the I Heart Radio app, or wherever you
Speaker 1: get your favorite shows. You can also check out my
Speaker 1: morning newsletter It's called wake Up Call at Katie Kurrek
Speaker 1: dot com. And of course you can follow me on
Speaker 1: your go to social media channel or all of them.
Speaker 1: Until next time and my Next Question, I'm Katie Couric.
Speaker 1: Next Question with Katie Couric is a production of I
Speaker 1: Heart Radio and Katie Kurrik Media. The kative producers are
Speaker 1: Katie Currik, Courtney Litz, and Tyler Klang. The supervising producer
Speaker 1: is Lauren Hansen. Our show producer is Bethan Macaluso. The
Speaker 1: associate producers are Emily Pinto and Derek Clements. Editing by
Speaker 1: Derrek Clements, Dylan Fagan and Lowell Berlante, mixing by Dylan Fagin.
Speaker 1: Our researcher is Gabriel Loser. For more information on today's episode,
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