WEBVTT - Which diet trends are actually worth the effort? 0:00:00.320 --> 0:00:05.200 Hi everyone, I'm Katie Kuric, and welcome to next Question. Today, 0:00:05.240 --> 0:00:10.440 we're talking all about bad eating habits. We all love food, 0:00:10.560 --> 0:00:13.840 but too often we don't eat the right things. So 0:00:14.200 --> 0:00:17.959 how can we do better? You're being triggered all the 0:00:18.040 --> 0:00:21.119 time by your eyes, your ears, your nose. If you 0:00:21.280 --> 0:00:24.560 see food, smell food, or even talk about food, you're 0:00:24.600 --> 0:00:27.760 being triggered to eat food. Later, I'll speak with weight 0:00:27.800 --> 0:00:31.280 loss expert Liz joseph Sburg about how to create new 0:00:31.320 --> 0:00:35.080 positive eating practices and build a better relationship with all 0:00:35.159 --> 0:00:40.920 that food, glorious food. But first, the dreaded d word diets. 0:00:41.400 --> 0:00:43.840 It's the beginning of a new year, which means we've 0:00:43.920 --> 0:00:46.360 all got them on the brain. Let's talk about the 0:00:46.400 --> 0:00:49.560 whole thirty the Adkins diet, without Beach diet, the raw 0:00:49.640 --> 0:00:54.120 food diet. Diet. A trendy new weight loss method has 0:00:54.120 --> 0:00:56.080 been getting a lot of buzz lately and it is 0:00:56.120 --> 0:01:01.760 called intermittent fasting. So my next question are the latest 0:01:01.840 --> 0:01:04.920 diets healthy? Can they help us live better and longer 0:01:04.959 --> 0:01:08.960 lives or are they just bads? There's so many diet 0:01:08.959 --> 0:01:11.480 wars and people are in such confident about it. But 0:01:11.680 --> 0:01:13.480 what's fascinating to me, is that a lot of the 0:01:13.480 --> 0:01:16.280 approaches to eating now that we're hearing about, whether it's 0:01:16.319 --> 0:01:20.520 paleo or vegan or keto or those are always for 0:01:20.560 --> 0:01:23.440 people to get healthier. They're not necessarily about weight loss anymore. 0:01:23.600 --> 0:01:25.920 How do you enhance performance? How do you enhance health? 0:01:25.920 --> 0:01:31.319 How do you treat disease? Which I find amazing. That's 0:01:31.440 --> 0:01:35.080 Dr Mark Hymen, a physician who has dedicated his career 0:01:35.440 --> 0:01:39.520 to something called functional medicine, a biology based approach to 0:01:39.640 --> 0:01:43.840 health that impart uses food to cure what ails you? 0:01:43.840 --> 0:01:46.120 You know, said joke, I say people have FLC syndrome. 0:01:46.160 --> 0:01:49.080 That's when they feel like crap. And when people go 0:01:49.160 --> 0:01:52.560 along with irritable bow or headaches or congestion or achiness 0:01:52.640 --> 0:01:54.920 or fatigue or depression, they don't realize how much of 0:01:55.000 --> 0:01:57.760 us connected to food. We'll get to more of that later, 0:01:57.800 --> 0:01:59.840 but first I asked Mark to walk me through a 0:02:00.240 --> 0:02:03.520 popular diets I've been hearing so much about. In fact, 0:02:03.920 --> 0:02:08.120 I've even tried, like intermittent fasting. What is it and 0:02:08.400 --> 0:02:11.359 how does it work? So? In German fasting is one 0:02:11.600 --> 0:02:14.639 of the ways in which you can change your calorie 0:02:14.639 --> 0:02:18.440 and take in terms of when you eat and how 0:02:18.520 --> 0:02:21.840 you eat to change your biology. And historically we had 0:02:22.080 --> 0:02:24.600 hundreds of genes that help us adapt to starvation, but 0:02:24.680 --> 0:02:27.680 almost none that help us adapt to abundance, which we 0:02:27.720 --> 0:02:29.880 have now. We have more calories per person than we need. 0:02:29.919 --> 0:02:31.959 We have about two to five calories more per person 0:02:31.960 --> 0:02:35.240 in this country than we actually need, and it's killing us. 0:02:35.280 --> 0:02:40.079 So the science of of aging and of performance tell 0:02:40.160 --> 0:02:44.200 us that if you use various techniques, whether it's fasting 0:02:44.320 --> 0:02:46.480 once a week for twenty four hours, whether it's time 0:02:46.520 --> 0:02:49.480 restricted eating, which is eating within a eight hour window, 0:02:50.040 --> 0:02:53.920 whether it's a five day low calorie sort of fasting 0:02:54.000 --> 0:02:57.040 mimicking diet, or whether it's keytogenic diets, they all do 0:02:57.120 --> 0:03:00.720 the same thing. They help to increase your metabolism, so 0:03:00.760 --> 0:03:03.280 they speed up your metabolism. But wait time out. I 0:03:03.400 --> 0:03:06.600 always heard that when you stopped eating, it's shut your 0:03:06.639 --> 0:03:11.000 metabolism down, so you're always discouraged to do that. And 0:03:11.880 --> 0:03:16.480 that's what we used to hear the rights to get 0:03:16.480 --> 0:03:20.280 your metabolism going. That's not true, not exactly. It turns 0:03:20.320 --> 0:03:22.760 out we were wrong about that, and what really turns 0:03:22.760 --> 0:03:26.000 on your metabolism is these periods of fasting. Now historically 0:03:26.040 --> 0:03:27.360 we did it all the time. There were times of 0:03:27.360 --> 0:03:30.040 scarcity we weren't eating snacks. I mean, snacks is a 0:03:30.080 --> 0:03:33.440 modern invention, right, there's what we shouldn't be snacking. And 0:03:33.480 --> 0:03:35.800 I think that the sign shows us that it. It 0:03:36.040 --> 0:03:40.280 increases bone bone mass, it increases muscle mass, It decreases 0:03:40.320 --> 0:03:45.120 belly fat, increases cognitive function, reduces inflammation, increases your stem cells, 0:03:45.200 --> 0:03:49.760 increases your antioxidant systems, It fixes your mitochondria, repairs your DNA. 0:03:50.040 --> 0:03:52.680 I mean, it's a powerful set of strategies that are 0:03:52.720 --> 0:03:54.600 available to all of us, and it's not that hard. 0:03:54.760 --> 0:03:58.720 So what happens physiologically during that period when you're not eating. 0:03:58.840 --> 0:04:02.240 So let's say you're doing an eight hour eating plans, 0:04:02.400 --> 0:04:05.040 so you eat between noon and eight at night, or 0:04:05.120 --> 0:04:08.040 eleven and seven something like this. Normally, if you're just 0:04:08.400 --> 0:04:11.680 constantly filling up your garbage can with waste and you 0:04:11.680 --> 0:04:13.920 don't take the garbage out, your house is going to 0:04:14.000 --> 0:04:16.719 be a mess. And when you have these periods of 0:04:16.760 --> 0:04:19.920 restricted eating, when you're not eating, is when the garbage 0:04:19.920 --> 0:04:23.120 collectors come and cleans up your cells. It cleans up 0:04:23.120 --> 0:04:27.080 you're all the waste products. It reinvigorates your repair mechanisms 0:04:27.080 --> 0:04:29.120 so your body can repair and heal. And the easiest 0:04:29.120 --> 0:04:31.640 way to do it is to, you know, eat dinner 0:04:31.640 --> 0:04:34.599 at six and don'tate till ten the next morning, right, 0:04:34.800 --> 0:04:36.520 or a dinner to seven and don't till eleven, and 0:04:36.640 --> 0:04:38.120 so forth. So just as long as you have that 0:04:38.480 --> 0:04:40.920 overnight fast, which we're usually doing anyway, you don't eat 0:04:41.000 --> 0:04:42.760 up until you go to bed, which most people do. 0:04:42.880 --> 0:04:45.799 So breakfast is not the most important meal of the day, necessarily, 0:04:46.200 --> 0:04:48.680 necessarily know, all the things that I was raised to 0:04:48.760 --> 0:04:51.920 believe are being blown up. Well, you can do at breakfast. 0:04:52.040 --> 0:04:53.680 You can need from eight in the morning, you know, 0:04:54.200 --> 0:04:57.560 until four in the afternoon. That's okay too, So you 0:04:57.560 --> 0:04:59.280 can you can do whatever you want. You just want 0:04:59.279 --> 0:05:01.600 to have a period of not eating. So does that 0:05:01.680 --> 0:05:03.760 mean that I can't even have milk in my coffee? 0:05:03.800 --> 0:05:05.920 Please say I can have milk in my coffee, because 0:05:06.200 --> 0:05:09.200 I could do intermittent fasting, but I have to have 0:05:09.240 --> 0:05:11.720 coffee and I just don't want to drink it black. Well, 0:05:11.760 --> 0:05:15.840 here's a trick. You could use ge or butter and 0:05:16.040 --> 0:05:17.560 m C two oil, which will keep you in a 0:05:17.640 --> 0:05:21.880 ketogenic state and not basically break the cycle. Of intimating 0:05:21.920 --> 0:05:26.279 fast really, yes, is it taste good bullproof coffee, Yes, 0:05:26.440 --> 0:05:31.599 it tastes great, yummy, delicious. So not oatmelk, not almond milk, 0:05:31.839 --> 0:05:34.080 nothing like that my coffee, because that is a lot 0:05:34.080 --> 0:05:37.080 of carbohydrates in it. If you just use fat, fat 0:05:37.120 --> 0:05:38.400 is going to keep you. That's why you get in 0:05:38.400 --> 0:05:41.599 a ketogenic diet. That's all the same things. The fat 0:05:41.800 --> 0:05:43.960 keeps you in this starvation stage because when you're in 0:05:43.960 --> 0:05:46.240 starvation or you're doing intimat fasting, that's what's happening, or 0:05:46.279 --> 0:05:49.120 increasing your body's ketones, which is a different fuel source. Right, 0:05:49.120 --> 0:05:51.440 and then you go into ketosis where you're burning fat 0:05:51.480 --> 0:05:54.920 instead of muscles. But wait before we talk about the 0:05:55.040 --> 0:05:58.760 keto diet, because that's a perfect segue mark between the 0:05:58.839 --> 0:06:01.800 hours when you're eating. Say you eat between eleven and 0:06:01.839 --> 0:06:04.560 seven at night, Does that mean you can eat anything 0:06:04.600 --> 0:06:07.640 you want? Can I eat ice cream? Garbage? I mean that, 0:06:07.640 --> 0:06:10.200 that's the question. I mean. So here here's the truth. 0:06:10.680 --> 0:06:13.520 In studies where people don't change what they're eating, they 0:06:13.600 --> 0:06:18.039 just change when they're eating, it works, which is crazy. 0:06:18.320 --> 0:06:21.680 It helps with weight loss, metabolism so forth. However, if 0:06:21.720 --> 0:06:25.520 you eat good food, whole food, real food. It works 0:06:25.600 --> 0:06:29.520 far better, So it helps even without changing what you're eating. 0:06:29.720 --> 0:06:32.160 But I wouldn't recommend that I do both change what 0:06:32.240 --> 0:06:34.960 and when. And you talked about different ways you could 0:06:35.120 --> 0:06:39.560 do intermittent fasting. Um, I think probably eating just in 0:06:39.600 --> 0:06:42.520 a certain time period every day is probably the easiest 0:06:42.560 --> 0:06:44.719 and most popular, isn't it. Yeah, I just start with 0:06:44.760 --> 0:06:47.839 twelve hours. I mean it's called breakfast break fast, right, 0:06:48.240 --> 0:06:49.800 I mean most of us eat up until you go 0:06:49.839 --> 0:06:51.200 to bed. Then we wake up and eat first thing 0:06:51.240 --> 0:06:53.279 in the morning. We don't really give ourselves a chance 0:06:53.320 --> 0:06:56.880 to have that metabolic break. So just make it twelve 0:06:56.880 --> 0:06:59.240 hours to start, then go fourteen, then go sixteen, and 0:06:59.279 --> 0:07:01.680 you'll see your body will feel better. Now, if you're pregnant, 0:07:01.839 --> 0:07:04.159 if you're anorexic, if you have some disease where you 0:07:04.160 --> 0:07:06.320 actually need to eat, it's probably not a good idea, 0:07:06.640 --> 0:07:09.479 but you can you can experiment with these these bio 0:07:09.480 --> 0:07:12.840 hacking techniques of time restricted eating, fasting, and twenty four 0:07:12.880 --> 0:07:15.600 period our period once a week, doing a you know, 0:07:15.600 --> 0:07:18.440 maybe five day calor restricted period every three months. It 0:07:18.480 --> 0:07:21.640 helps to reset your whole system and increase longevity and 0:07:21.640 --> 0:07:24.560 activate all these healing systems. Intermitt and fasting results in 0:07:24.680 --> 0:07:28.280 something called atop Yes, so what is that? Okay, this 0:07:28.360 --> 0:07:29.880 is this is the key to all of it. So 0:07:30.080 --> 0:07:36.000 autopagy means you are eating yourself Fiji means like you fagus. 0:07:36.040 --> 0:07:38.720 That tells you you you gobble up all the waste 0:07:38.720 --> 0:07:42.240 products and you basically eat yourself and all the waste products, 0:07:42.240 --> 0:07:44.160 and you recycle all the things in your body, which 0:07:44.240 --> 0:07:47.360 actually extends your life. It actually helps repair DNA, it 0:07:47.400 --> 0:07:50.080 helps activate all the energy mechanisms your body. And there's 0:07:50.080 --> 0:07:52.520 all the things we talked about. So autopagy is the 0:07:52.640 --> 0:07:56.280 key mechanism by which intermittent fasting, time, restricting eating, key 0:07:56.320 --> 0:07:59.600 to genic diets, fasting, mimicking dies. That's how they all work. 0:07:59.760 --> 0:08:02.440 That gives you your body the break it needs to 0:08:02.600 --> 0:08:05.320 collect and get rid of the garbage. Right, I mean, think, 0:08:05.360 --> 0:08:08.640 imagine if the garbage system stopped in New York, what 0:08:08.760 --> 0:08:11.400 would happen? Pretty quick? All the curves will be overflowing 0:08:11.400 --> 0:08:13.360 with giant bags of garbage. You gotta have the garbage 0:08:13.360 --> 0:08:15.800 collector come every day to clean the garbage. And that's 0:08:15.800 --> 0:08:18.560 what autopogy is. It's the garbage collecting mechanism in the body. 0:08:18.600 --> 0:08:20.720 That can heal and repair almost everything. So if you're 0:08:20.760 --> 0:08:23.120 not feeding your body food, how do you know that 0:08:23.240 --> 0:08:26.480 you don't start to eat away muscle instead of fat 0:08:26.480 --> 0:08:29.560 and all the toxins and bad stuff. Well, I mean 0:08:29.600 --> 0:08:31.440 it's a matter of time, right if you if you 0:08:31.560 --> 0:08:34.600 fast for weeks, that's what's going to happen. I mean 0:08:35.280 --> 0:08:37.480 most of us are terrified of going without food or 0:08:37.480 --> 0:08:39.560 being a little hungry because I think it's bad for us. 0:08:39.600 --> 0:08:41.400 But actually it's super good for us. And no one's 0:08:41.400 --> 0:08:44.280 gonna lose muscle within a sixteen hour window of fasting 0:08:44.640 --> 0:08:47.160 or fasting once once a week. Let's talk about keto 0:08:47.320 --> 0:08:51.000 diets because I did that as well, and I have 0:08:51.160 --> 0:08:54.480 to say I think it worked actually, but I started 0:08:54.520 --> 0:08:57.679 feeling like this can't be healthy. I'm eating cheese, I'm 0:08:57.679 --> 0:09:02.319 eating steak, I'm eating sauce, sage, I'm eating eggs, I'm 0:09:02.360 --> 0:09:05.600 eating all kinds of things. I'm not eating fruit, which 0:09:05.640 --> 0:09:09.160 I love. I'm eating some vegetables but not many. I'm 0:09:09.160 --> 0:09:12.120 not eating any whole grains. How can a keto diet 0:09:12.160 --> 0:09:15.240 be good for you? Seriously? Well, it's been studied for years. 0:09:15.240 --> 0:09:17.680 It was using kids for epilepsy and these kids stay 0:09:17.679 --> 0:09:21.000 on it for decades and decades and they do fine. Um, 0:09:21.080 --> 0:09:23.440 it doesn't work for everybody, So I would say it's 0:09:23.520 --> 0:09:26.400 very individual, and some people like me, for example, we 0:09:26.440 --> 0:09:29.160 call lean mass hyper responders. If you if you're a 0:09:29.200 --> 0:09:31.800 certain body type er, you know a lot of lean mass, 0:09:31.840 --> 0:09:35.160 you might actually get abnormal cholesterol from it. And it 0:09:35.160 --> 0:09:37.560 could be not as great, right, you could be tofy 0:09:37.679 --> 0:09:40.360 thin on the outside that on the inside. Right, Yes, 0:09:40.480 --> 0:09:42.600 but it also may just have adverse effects in terms 0:09:42.600 --> 0:09:44.920 of cardiovask. But you know, there was a large study, 0:09:44.920 --> 0:09:47.439 for example, of diabetics and they put them on a 0:09:47.520 --> 0:09:51.800 Keta Jack diet and within a year six reverse the diabetes. Yeah, 0:09:51.840 --> 0:09:55.360 how is that? If you're eating cheese and you're eating 0:09:55.440 --> 0:09:57.760 half and half and stuff like that. We do. We 0:09:57.840 --> 0:10:01.480 do a whole foods keta diet that doesn't necessarily have 0:10:01.559 --> 0:10:03.640 to have all that dairy. In fact, we do on 0:10:03.760 --> 0:10:05.840 dairy free. You can even be vegan keto. There are 0:10:05.840 --> 0:10:10.240 people who are doing vegan keto, oil, avocados, nuts, and seeds. 0:10:10.280 --> 0:10:12.760 You can have much different kinds of fats that are 0:10:12.800 --> 0:10:15.040 good for you instead instead of adding a lot of 0:10:15.080 --> 0:10:16.920 things that you may not want to be eating. Otherwise. 0:10:17.080 --> 0:10:21.079 But some fat in your diet is very satiating, and 0:10:21.200 --> 0:10:24.840 that's why it's good to have some fats. Absolutely, it 0:10:24.880 --> 0:10:27.679 makes you feel full. But if you eat the right fats, 0:10:27.840 --> 0:10:30.480 it actually speeds up your metabolism. There's a study, large 0:10:30.679 --> 0:10:32.360 study of a kind of study is very difficult to 0:10:32.360 --> 0:10:34.520 where you actually feed the people the food and then 0:10:34.520 --> 0:10:37.520 you track every metabolic factor that happens. David literally did 0:10:37.559 --> 0:10:40.719 at Harvard, and you found it in patients who had 0:10:40.760 --> 0:10:46.040 six fat cards versus sixty percent carbs and ten percent fat, 0:10:46.920 --> 0:10:52.120 they had burned four hundred calories more a day. If 0:10:52.240 --> 0:10:54.839 if they were in some resistent overweight, then the group 0:10:54.840 --> 0:10:56.960 that ate the high carb diet. So if the high 0:10:56.960 --> 0:10:59.360 fat diet even the same exact number of calories. So 0:10:59.440 --> 0:11:01.440 let's say that each had two thousand calories a day, 0:11:01.480 --> 0:11:04.679 the ones who ate the high fat burned four hundred 0:11:04.720 --> 0:11:07.640 calories more day. That literally would solve our entire obesity 0:11:07.640 --> 0:11:10.160 crisis of everybody that How do you explain that? Well, 0:11:10.200 --> 0:11:13.720 because fat activates all sorts of different mechanisms than sugar. 0:11:13.760 --> 0:11:19.800 Sugar activates, fat, storage activates, inflammation activates, fatty, liver activates 0:11:20.440 --> 0:11:23.040 all these hunger mechanisms, so you're hungry all the time. 0:11:23.120 --> 0:11:26.040 When you mentioned the carbohydrates, you're talking about refined car 0:11:26.040 --> 0:11:28.920 behind refined car. I mean, listen, Broccoli is a carbohydrate, right, 0:11:29.200 --> 0:11:31.760 and so are potatoes, But you're talking about things like 0:11:31.800 --> 0:11:35.480 potatoes and anything. We're fine. And if you look at 0:11:35.480 --> 0:11:37.800 our diet in America, you know we need about a 0:11:37.840 --> 0:11:40.560 hundred and thirty three pounds of flour. Now, flour, it 0:11:40.600 --> 0:11:44.400 turns out, is worse for your blood sugar than table sugar. 0:11:44.640 --> 0:11:48.000 So if you have a bread versus tablespoon table sugar 0:11:48.040 --> 0:11:50.160 and raises your blood sugar more than the table sugar 0:11:50.240 --> 0:11:53.000 because because it's so ground up, so fine, and it's 0:11:53.080 --> 0:11:55.720 quickly absorbed in your body and it acts just like 0:11:55.800 --> 0:11:58.240 sugar in your body of course, And so so people 0:11:58.280 --> 0:12:00.480 are thinking, oh, I'm having a bagel, and um, you know, 0:12:00.520 --> 0:12:02.679 it's all good, but no, it's not. It's actually probably 0:12:02.720 --> 0:12:04.600 worse than the sugar. And in fact, you told me 0:12:04.640 --> 0:12:06.480 that oatmeal is not a good thing to eat in 0:12:06.480 --> 0:12:10.160 the morning, which really surprised me. Whole steel cut oats 0:12:10.200 --> 0:12:11.960 and you're add in fat and you add in nuts 0:12:12.000 --> 0:12:14.559 and so forth. It can be okay, but in experiments 0:12:14.559 --> 0:12:17.760 they found that feeding people oatmeal in the morning, these 0:12:17.840 --> 0:12:20.360 kids was a group of kids. They gave oatmeal, steel 0:12:20.360 --> 0:12:23.360 couldoats or an omelet same calories. The kids who ate 0:12:23.400 --> 0:12:28.040 the oatmeal more food in the day, they were hungrier, 0:12:28.720 --> 0:12:31.280 their blood sugars went higher, their insolent higher, their stress 0:12:31.280 --> 0:12:35.360 hormones went higher. The steel couldoats was the fifty percent 0:12:35.440 --> 0:12:37.160 more food, so there was still it was better than 0:12:37.160 --> 0:12:40.160 the regular oatmeal, but still not great. And the omelet 0:12:40.480 --> 0:12:42.559 kids did the best. So I think when you look 0:12:42.600 --> 0:12:44.400 at the biology of what happens when you have a 0:12:44.440 --> 0:12:48.079 starch in the morning, I mean, Americans eat dessert for breakfast, right, 0:12:48.120 --> 0:12:50.840 Cereal bagels, muffins, pancakes. French does. And he got me 0:12:50.880 --> 0:12:55.040 off Cereal forever even I used to Yeah, you are 0:12:55.080 --> 0:13:00.959 a cereal killer, right, Yeah, So that's not a good 0:13:01.040 --> 0:13:03.160 choice for Breknant. And you know, we were sold a 0:13:03.200 --> 0:13:05.640 bill of goods on that by Mr Kellogg and everybody 0:13:05.679 --> 0:13:08.480 bought it, Hopline and Sinker. Don't tell the kids it's 0:13:08.480 --> 0:13:10.800 one of those nutritional serials you've been trying to get 0:13:10.840 --> 0:13:13.600 them to eat. They're made with real oats to make 0:13:13.679 --> 0:13:18.440 you strong and full of energy. Real fruit flavors orange, lemon, 0:13:18.440 --> 0:13:21.240 and cherry. Every pool fool gives you all days or 0:13:21.360 --> 0:13:31.320 than itamins, and I champion good. They're good. We'll return 0:13:31.360 --> 0:13:33.840 to Mark later in the show, but coming up after 0:13:33.880 --> 0:13:36.880 the break, Liz Joseph s Burg joins me to talk 0:13:36.880 --> 0:13:51.600 about the psychology behind your cravings. Liz Joseph s Burg 0:13:51.800 --> 0:13:55.080 is a health, wellness and diet expert who is passionate 0:13:55.160 --> 0:13:58.960 about helping people bridge the gap between wanting to lose 0:13:59.000 --> 0:14:02.920 weight and actually doing it for good. I lost sixty 0:14:03.200 --> 0:14:05.520 pounds and I work every day to keep those off, 0:14:05.679 --> 0:14:09.160 so I understand that it isn't just about waking up 0:14:09.200 --> 0:14:14.320 and being fixed. Liz works with groups and individuals, She's 0:14:14.360 --> 0:14:17.400 even worked with me before, and the heart of her 0:14:17.440 --> 0:14:22.480 practice is not necessarily the food itself, although that's important too. 0:14:22.880 --> 0:14:27.040 It's really our relationship to food and the behaviors we 0:14:27.240 --> 0:14:32.120 consciously or unconsciously engage in that can dismantle all those 0:14:32.160 --> 0:14:36.400 good intentions. So my next question for Liz, what are 0:14:36.520 --> 0:14:40.280 some of the ways we sabotage ourselves when we try 0:14:40.280 --> 0:14:44.040 to achieve a healthier lifestyle. The biggest thing that I 0:14:44.560 --> 0:14:48.040 see in my my kind of practice at this point 0:14:48.200 --> 0:14:52.520 is the not putting yourself first, the not actually spending 0:14:52.560 --> 0:14:56.200 the time to look at what you need and what's 0:14:56.320 --> 0:14:59.440 right for you and what you should be working on 0:14:59.640 --> 0:15:02.120 as the behavior that's standing in your way. Because we're 0:15:02.160 --> 0:15:06.400 all complex creatures. But most of the time, when I'm 0:15:06.440 --> 0:15:09.600 finding is everyone is putting everything else first. Right their 0:15:09.640 --> 0:15:12.080 work comes first, They're putting they would put all of 0:15:12.120 --> 0:15:15.880 this effort into their project planning for work, but when 0:15:15.880 --> 0:15:18.760 it comes to them, they're leaving all of their skills 0:15:18.840 --> 0:15:21.200 off the table that they're bringing into other areas of 0:15:21.240 --> 0:15:25.200 their lives. Um for women specifically, I see them giving 0:15:25.240 --> 0:15:28.320 away all of their energy and not knowing how to 0:15:28.360 --> 0:15:31.640 say no, not knowing how to take time for themselves 0:15:31.720 --> 0:15:35.480 and really create that space where we have a piece 0:15:35.480 --> 0:15:38.680 of the pie that's made just for health and wellness 0:15:39.240 --> 0:15:41.760 and and really thinking of that as a piece of 0:15:41.800 --> 0:15:44.800 our job. Do you think that's changing. It seems to 0:15:44.800 --> 0:15:49.200 me there's something going on in the culture that's saying 0:15:49.320 --> 0:15:52.680 self care is important. And I always think it's a 0:15:52.680 --> 0:15:57.040 fine line between self care and narcissism. Maybe maybe that's 0:15:57.080 --> 0:16:00.480 not true, but you know, I do feel I mean, 0:16:00.520 --> 0:16:03.600 you could spend your whole life caring for yourself too. 0:16:03.760 --> 0:16:05.920 I mean, I think there's a balance there, don't you. 0:16:06.200 --> 0:16:11.760 Absolutely absolutely. What I think is the mistake is the 0:16:11.760 --> 0:16:16.520 the practice of self care being a daily small practice 0:16:16.760 --> 0:16:22.520 instead of these large one off retreats or um a 0:16:22.560 --> 0:16:26.280 big massage or things like that, but these daily moments 0:16:26.360 --> 0:16:28.800 of you know, saying I am going to go for 0:16:28.840 --> 0:16:31.720 a walk, I am going to take a minute and meditate, 0:16:32.000 --> 0:16:36.240 I am going to take a few minutes to prepare healthemale, 0:16:36.760 --> 0:16:40.160 not just you know, UM do these one off large 0:16:40.240 --> 0:16:44.280 pieces that are outside of your regular, everyday life and 0:16:44.320 --> 0:16:47.840 really making it so large instead of making it these 0:16:47.880 --> 0:16:51.320 teen My My practice is all about the smaller that 0:16:51.360 --> 0:16:54.800 behavior change, the longer lasting it will be because it 0:16:55.000 --> 0:17:00.240 is attainable and then sustainable. So I'm all about stacking 0:17:00.640 --> 0:17:04.760 healthy behaviors and once you get one solid, then you 0:17:04.840 --> 0:17:07.600 move to the next one. Well, let's talk about some 0:17:07.680 --> 0:17:10.359 things that I think I do that probably some of 0:17:10.400 --> 0:17:13.919 our listeners will relate to. Um. You know, we have 0:17:14.000 --> 0:17:16.480 a lot of snacks in our office. We make trucks 0:17:16.520 --> 0:17:19.560 to Trader Joe's and buy all kinds of things and 0:17:20.200 --> 0:17:22.960 I might not be hungry, but they're out there, and 0:17:23.000 --> 0:17:25.040 I think oh, I'm going to have some of these 0:17:25.040 --> 0:17:28.840 honey roasted peanuts, or why not eat a few of 0:17:28.880 --> 0:17:30.919 these things. They're not that bad for you. If I 0:17:30.920 --> 0:17:33.359 have one Reese's cup, it's not so bad. It's a 0:17:33.400 --> 0:17:36.760 little one and it's dark chocolate and blah blah blah. 0:17:36.960 --> 0:17:40.800 So I rationalized, you know, so, so how do you 0:17:40.840 --> 0:17:44.520 stop that behavior that then can make you feel like, wow, 0:17:44.680 --> 0:17:47.520 I kind of cheated, So I didn't do really well today, 0:17:47.600 --> 0:17:50.760 so I might as well, you know, Katie bar the door. 0:17:50.800 --> 0:17:55.120 I can eat everything that's not nailed down. That's my psychology. Yes, well, 0:17:55.160 --> 0:17:58.160 you're hitting on two really important pieces of what we're 0:17:58.240 --> 0:18:00.440 learning now. So a lot of my practice is now 0:18:00.560 --> 0:18:03.800 centered around the brain science of what's going on when 0:18:03.800 --> 0:18:07.680 we're doing what you're explaining. Um, what we know now 0:18:07.840 --> 0:18:10.560 is what we didn't know even ten years ago, is 0:18:10.600 --> 0:18:13.439 that you're being triggered all the time by your eyes, 0:18:13.520 --> 0:18:16.720 your ears, your nose. If you see food, smell food, 0:18:16.800 --> 0:18:20.200 or even talk about food, you're being triggered to eat food. 0:18:20.520 --> 0:18:23.679 Our system is wired so that if we you know, 0:18:24.119 --> 0:18:26.439 when we were cavemen, if we saw the wooly mammoth, 0:18:26.480 --> 0:18:28.760 we had to eat the whole wooly mammoth. We didn't 0:18:28.800 --> 0:18:31.679 have a microwave, right, we didn't have a backpack that 0:18:31.720 --> 0:18:34.240 we could carry it from place to place. So our 0:18:34.280 --> 0:18:37.280 system is wired that when we see the food, even 0:18:37.320 --> 0:18:40.359 if we've just eaten right, you may have had this happen. 0:18:40.440 --> 0:18:42.640 You go to a great dinner, you eat to your 0:18:42.760 --> 0:18:44.720 fill and you say it, couldn't eat another bite, and 0:18:44.720 --> 0:18:47.720 then they bring the dessert cart around. We have the 0:18:47.760 --> 0:18:51.200 ability to over eat when we see food, smell food, 0:18:51.240 --> 0:18:53.800 or talk about food. So when you have food laying 0:18:53.840 --> 0:18:57.480 around the office, every time you see it, you're going 0:18:57.600 --> 0:19:00.520 to want to eat it. It's about learning to navigate 0:19:00.600 --> 0:19:03.320 two things. Number one, cleaning up the environment so you 0:19:03.359 --> 0:19:08.639 don't see those treats them. Then the visual stimulized and 0:19:08.960 --> 0:19:11.920 like hitting you in the phase every time you look 0:19:12.080 --> 0:19:17.040 toward it absolutely. And then the other piece that you're 0:19:17.080 --> 0:19:19.520 that you're talking about, which is it's so interesting because 0:19:19.560 --> 0:19:21.320 I lead a lot of weight loss groups and we're 0:19:21.320 --> 0:19:24.280 just talking about this this week, is is that emotional 0:19:24.359 --> 0:19:28.240 eating piece? Right? If we could could really scan our 0:19:28.280 --> 0:19:32.400 bodies before eating that and say I have no physical hunger, right, 0:19:32.720 --> 0:19:35.240 although when we see the food and smell the food. 0:19:35.240 --> 0:19:37.720 We do get cues of physical hunger, but they're not 0:19:37.760 --> 0:19:40.600 true cues. Our mouth might water, our stomach might grumble, 0:19:40.640 --> 0:19:42.760 but we know we just had lunch an hour ago. 0:19:43.200 --> 0:19:46.840 So if we can navigate through that and go, okay, 0:19:46.840 --> 0:19:50.119 what is this what's happening? Am I stressed and my board? 0:19:50.320 --> 0:19:54.840 Am I procrastinated? Am I thirsty? Right? That is just 0:19:54.920 --> 0:19:58.280 a huge one. Right. So um, it's this kind of 0:19:58.320 --> 0:20:01.679 double whammy of understand ending what emotional eating is. I 0:20:01.680 --> 0:20:04.359 think it's got this kind of this feels like that 0:20:04.400 --> 0:20:06.399 should be some bad thing, like you're in the corner 0:20:06.440 --> 0:20:10.120 crying eating and eating cake or something like that. That's 0:20:10.119 --> 0:20:12.800 not it at all. It's for me. The definition is 0:20:12.840 --> 0:20:17.320 eating any time that physical hunger isn't present, and in 0:20:17.359 --> 0:20:21.159 this new environment where where food is literally readily available 0:20:21.240 --> 0:20:25.160 at every moment, Yeah, I I we laugh that that 0:20:25.200 --> 0:20:29.000 people are so dramatic about their meals, and many times 0:20:29.040 --> 0:20:32.000 when I start working with somebody, they're eating at least 0:20:32.000 --> 0:20:34.679 three meals a day, usually two snacks and probably something 0:20:34.720 --> 0:20:39.640 after dinner. And we just don't need that much food, right, 0:20:39.680 --> 0:20:43.040 So we've just been kind of marketed to and convinced that, 0:20:43.760 --> 0:20:45.760 you know, we need to have all of this food 0:20:45.800 --> 0:20:48.320 and that we can't just walk down the street to 0:20:48.359 --> 0:20:51.120 any you know, any Starbucks and get a full meal. 0:20:51.640 --> 0:20:54.639 So it's one of those things where you kind of 0:20:54.680 --> 0:20:57.199 have to back away from the drama if if you 0:20:57.240 --> 0:20:59.679 can begin to kind of see it for what it is. 0:21:00.359 --> 0:21:04.120 What other things have you learned from some of your 0:21:04.359 --> 0:21:07.200 success stories who you've helped, I mean, how have they 0:21:07.320 --> 0:21:13.880 changed their habits? Well, that's so interesting. It's I've actually 0:21:13.920 --> 0:21:18.000 just helped my sister lose over a hundred pounds, which 0:21:18.240 --> 0:21:21.359 has been one of the greatest experiences of my life, 0:21:21.480 --> 0:21:23.919 right to have her be in my groups and working 0:21:23.960 --> 0:21:27.359 through my program and to lose this weight. And she 0:21:27.440 --> 0:21:31.320 has struggled with this hundred pounds for most of her life, 0:21:31.440 --> 0:21:34.000 and this has been such a dramatic change. And I 0:21:34.040 --> 0:21:38.640 think what it does come down to is this understanding 0:21:39.080 --> 0:21:44.040 that it's a self love thing, right, what what you 0:21:44.520 --> 0:21:47.600 how you feed your body, how you treat your body, 0:21:47.760 --> 0:21:50.159