WEBVTT - How Anti-Dieting Works 0:00:00.640 --> 0:00:03.559 Hey, everybody. I don't know if you've heard, but we 0:00:03.680 --> 0:00:07.040 have a book coming out finally, finally, after all these years. 0:00:07.520 --> 0:00:10.120 It's great, it's fun. You're gonna love it. It's called 0:00:10.119 --> 0:00:14.600 Stuff You Should Know Colon, an incomplete compendium of mostly 0:00:14.840 --> 0:00:19.760 interesting things. Ye, and it's twenty six jam packed chapters 0:00:19.800 --> 0:00:22.640 that we wrote with another guy named Nils Parker, who's 0:00:22.640 --> 0:00:27.720 amazing and is illustrated amazingly by our illustrator Carl Manardo. 0:00:28.120 --> 0:00:30.560 And it's just an all around joy to pick up 0:00:30.600 --> 0:00:32.960 and read. Even though we haven't physically held in our 0:00:32.960 --> 0:00:35.360 hands yet, it's like we have Chuck in our dreams 0:00:35.360 --> 0:00:38.480 so far. I can't wait to actually see and hold 0:00:38.520 --> 0:00:41.040 this thing and smell it. And so should you, so 0:00:41.120 --> 0:00:43.800 pre order now. It means a lot to us. The 0:00:43.880 --> 0:00:46.720 support is a very big deal, So pre order anywhere 0:00:46.720 --> 0:00:50.519 books are sold. Welcome to Stuff You Should Know, a 0:00:50.600 --> 0:00:59.360 production of I Heart Radios How Stuff Works. Hey, and 0:00:59.400 --> 0:01:03.560 welcome to the podcast. I'm Josh Clark. There's Charles Chizy, 0:01:04.800 --> 0:01:11.760 Chuck Bryant, and this is Stuff You Should Know. Um, yeah, 0:01:12.000 --> 0:01:15.080 that's all I gotta say. I think this is super interesting, 0:01:15.200 --> 0:01:19.840 this anti diet movement episode MM hmm, I do too. 0:01:20.000 --> 0:01:21.600 I'd heard a little bit about it. Every once in 0:01:21.640 --> 0:01:23.880 a while, we'll say something and one of our listeners 0:01:23.880 --> 0:01:25.480 will write in and be like, Hey, you guys shouldn't 0:01:25.520 --> 0:01:27.959 be saying that, or you guys shouldn't be talking about, 0:01:28.040 --> 0:01:30.640 you know, trying to lose weight or something, because it 0:01:31.120 --> 0:01:34.120 shames other people indirectly, Like you should check out the 0:01:34.160 --> 0:01:36.800 anti dieting movement. So all of you people who have 0:01:36.880 --> 0:01:39.360 ever written in with the suggestion for that, this one's 0:01:39.400 --> 0:01:43.440 for you, because I believe all of you are the 0:01:43.480 --> 0:01:48.240 ones who who brought that to my awareness. Yeah. So 0:01:48.480 --> 0:01:53.400 the anti diet movement is a response to, Um, there's 0:01:53.440 --> 0:01:54.960 a lot of pieces to it, and we're gonna we're 0:01:54.960 --> 0:01:57.400 gonna go over all of them. But it's a response 0:01:57.440 --> 0:02:01.080 to diet culture in the world old especially in the 0:02:01.160 --> 0:02:06.840 United States, and a response that basically says, we don't 0:02:06.840 --> 0:02:11.480 think diet culture is healthy. Uh, literally healthy for your 0:02:11.560 --> 0:02:15.840 physical health and also not healthy for your mental health 0:02:15.880 --> 0:02:18.960 and for the well being of an individual. Uh, we 0:02:19.080 --> 0:02:23.360 don't think diets work. We think we have proof and 0:02:23.440 --> 0:02:26.360 studies that show diets don't work, and we think that 0:02:26.400 --> 0:02:29.560 there's a better way, which is to accept food as 0:02:29.680 --> 0:02:32.440 something that is to be enjoyed and accept your body. 0:02:32.680 --> 0:02:34.400 And there's a lot more to it than that, but 0:02:34.440 --> 0:02:38.400 that's sort of the broadest stroke in society goes what 0:02:39.720 --> 0:02:42.520 I tell you, man, it's when you look at how 0:02:42.560 --> 0:02:48.079 we are, you know, I don't want to maybe brainwashed 0:02:48.120 --> 0:02:51.640 is too strong of a word, but how humans and 0:02:51.680 --> 0:02:55.880 Americans are brainwashed into thinking there is only one way 0:02:56.480 --> 0:03:00.120 right to live um and only one way to of 0:03:00.320 --> 0:03:04.560 that way right. It's pretty interesting and hard to undo. 0:03:05.200 --> 0:03:07.960 And there's and we're all of us, every single one 0:03:08.000 --> 0:03:10.400 of us in America, and I would guess and most 0:03:10.480 --> 0:03:13.080 of the West as well, are subjects to kind of 0:03:13.120 --> 0:03:17.640 this two pronged attack about weight. One is the idea 0:03:17.720 --> 0:03:20.480 that you just don't look as good when you're overweight, 0:03:21.360 --> 0:03:24.440 and then to the idea that you're not as healthy 0:03:24.520 --> 0:03:29.240 when you're overweight. And this anti dieting movement rejects both 0:03:29.280 --> 0:03:32.560 of those. They they so their whole thing is. And 0:03:32.600 --> 0:03:35.840 it's really it's worth kind of restating here because it's 0:03:35.880 --> 0:03:38.000 tough to wrap your head around because of the way 0:03:38.000 --> 0:03:40.400 that we've all been brought up for so long that 0:03:40.480 --> 0:03:44.280 the anti dieting movement isn't like no, no, no. All 0:03:44.320 --> 0:03:46.200 you have to do is cut meat out and you're fine. 0:03:46.240 --> 0:03:48.240 You can do everything else. There's nothing like that. It's 0:03:48.280 --> 0:03:53.119 not only not only don't diet, it's throw away. You're 0:03:53.200 --> 0:03:59.280 dieting books, stop following dieting blogs, reject the standard of 0:03:59.360 --> 0:04:03.440 beauty at like the the small kind of vaguely underweight 0:04:03.960 --> 0:04:07.120 um standard that we have in the West. Um. And 0:04:07.280 --> 0:04:11.440 stop listening to people, including your own inner voice. That's 0:04:11.480 --> 0:04:14.840 that that makes you feel ashamed when you crave or 0:04:14.920 --> 0:04:18.320 eat certain foods. That all foods are on the table. 0:04:18.640 --> 0:04:21.320 There's no such thing as bad foods. And you can 0:04:21.360 --> 0:04:26.080 just stop thinking about weight and food. Those two things 0:04:26.120 --> 0:04:28.919 can be decoupled for the rest of your life. You're free, 0:04:28.960 --> 0:04:31.720 basically is whether say you're free, Go fly, little bird, 0:04:31.839 --> 0:04:35.599 go live your life, stop thinking about being overweight. Yeah, 0:04:35.680 --> 0:04:37.680 And it all comes down and this might it's just 0:04:37.920 --> 0:04:40.880 some people may just think this is the craziest thing 0:04:40.960 --> 0:04:45.440 they've ever heard in their life. Um. But what they're 0:04:45.480 --> 0:04:48.440 saying is is something called that you should embrace, something 0:04:48.480 --> 0:04:53.839 called intuitive eating. And this came around and the sometime 0:04:53.920 --> 0:04:57.359 in the nineties there was a book written by Evelyn 0:04:58.080 --> 0:05:03.000 Tree Bowl and uh At Lease resh called intuitive eating 0:05:03.200 --> 0:05:08.800 colon a revolutionary program that works. And this is and 0:05:08.920 --> 0:05:13.080 this was basically the idea that we've been looking at. 0:05:13.080 --> 0:05:18.000 This cycle happened for years of restricting your food, getting 0:05:18.000 --> 0:05:21.599 on a diet, losing weight, gaining it back, sometimes gaining 0:05:21.600 --> 0:05:24.640 back even more weight, doing this over and over and over. 0:05:25.080 --> 0:05:29.919 It's not working. It's not good for people, it's not effective. Uh, 0:05:29.960 --> 0:05:33.119 it doesn't make you healthier to go through this weight 0:05:33.160 --> 0:05:36.560 loss and weight gain cycle. And you need to stop 0:05:36.720 --> 0:05:41.719 listening to these external controls, whether it's the media or 0:05:41.760 --> 0:05:46.960 your parents, or your spouse or partner or yourself. And 0:05:47.000 --> 0:05:50.360 you need to start listening to your body and eating 0:05:50.440 --> 0:05:53.400 what your body says to eat. And here's the important part, 0:05:53.920 --> 0:05:59.280 stop eating when your body says it's full, right, And 0:05:59.320 --> 0:06:01.320 so they kind of put all these things. So intuitive 0:06:01.400 --> 0:06:05.000 eating is kind of the central focus of anti dieting, 0:06:05.400 --> 0:06:08.240 but it's not one and the same. Anti dieting is 0:06:08.279 --> 0:06:12.000 a larger umbrella movement is the best word for it. 0:06:12.520 --> 0:06:17.200 That includes anti or intuitive eating, but it also includes 0:06:17.279 --> 0:06:22.000 a kind of a militant opposition to um fat shaming 0:06:22.040 --> 0:06:25.279 of any sort of any kind, and also kind of 0:06:25.320 --> 0:06:29.679 believes not even kind of overtly believes that any weight 0:06:29.720 --> 0:06:34.960 loss goal is negative, that it's it comes from that 0:06:35.080 --> 0:06:38.680 being brainwashed culturally. So we'll talk more about that anti 0:06:38.680 --> 0:06:42.040 dieting movement in general, but like we should really explain 0:06:42.320 --> 0:06:47.000 the intense principles of intuitive eating that UM that triple 0:06:47.080 --> 0:06:49.600 and Rush put together, and we should say it one 0:06:49.640 --> 0:06:53.000 other thing too, This is not a diet So so 0:06:53.200 --> 0:06:56.000 when you're hearing these things, don't think and then you 0:06:56.040 --> 0:06:58.160 do this and you lose weight. Now that's out the window. 0:06:58.480 --> 0:07:01.080 That has nothing to do with this. This is about 0:07:01.160 --> 0:07:04.960 your relationship to food. And then number two, these people 0:07:04.960 --> 0:07:09.080 are no slouches. UM Trible and Rush are both registered dietitians, 0:07:09.360 --> 0:07:15.160 which are UM certified regulated UM professionals who know what 0:07:15.200 --> 0:07:19.040 they're talking about with with nutrition and intuitive eating is 0:07:19.640 --> 0:07:24.800 widely almost universally embraced by dietitians and nutritionists as well. 0:07:25.080 --> 0:07:27.960 So you just kind of keep that mindset when you're 0:07:27.960 --> 0:07:31.840 hearing these ten principles of intuitive eating. Yeah, and before 0:07:31.840 --> 0:07:34.080 we actually listen to ten, it's worth pointing out that 0:07:34.200 --> 0:07:39.360 part of intuitive eating is UH. Part of the foundation 0:07:39.440 --> 0:07:41.960 is the fact that they say, hey, listen, look at 0:07:41.960 --> 0:07:44.800 your kids when you're born and your little baby, and 0:07:44.840 --> 0:07:47.880 you don't know anything. You're just a dumb baby, and 0:07:47.960 --> 0:07:50.280 you grow up to be a dumb little toddler. Your 0:07:50.320 --> 0:07:52.880 body tells you when you're hungry, and you eat, and 0:07:52.920 --> 0:07:55.560 your body tells you when you're full, and you stop eating. 0:07:56.200 --> 0:07:58.720 And I see that with my five year old. I'm 0:07:58.720 --> 0:08:03.640 not hungry anymore, all right, stop eating. And it's that easy. 0:08:03.760 --> 0:08:07.920 And the argument for intuitive eating is that, uh, and 0:08:08.120 --> 0:08:10.240 you know, partially the anti diet movement is somewhere along 0:08:10.240 --> 0:08:13.920 the way, we lose that as adults or as you know, 0:08:14.200 --> 0:08:18.120 teenagers even because of this onslaught from the media and 0:08:18.160 --> 0:08:21.280 from everybody talking about your weight, your weight, your weight, 0:08:21.320 --> 0:08:23.200 and your health and you've got to be skinny, and 0:08:23.240 --> 0:08:27.080 we lose these we literally lose these biological triggers that 0:08:27.360 --> 0:08:31.040 say when you're hungry, stop when you're full. Those just 0:08:31.160 --> 0:08:34.319 go away. And the idea is to kind of retrain 0:08:34.400 --> 0:08:37.000 your mind and body to get back to that state 0:08:37.440 --> 0:08:40.400 you were when you were a dumb baby, right, Yeah, 0:08:40.440 --> 0:08:42.320 because I don't even know if it goes away. We're 0:08:42.360 --> 0:08:47.120 just trained by diet culture to ignore them. It goes away. Yeah, 0:08:47.320 --> 0:08:49.440 I know, I don't know if I agree with that. One, 0:08:49.679 --> 0:08:53.280 but I but the but the key is is that 0:08:53.280 --> 0:08:56.520 that it's being one way or another. We don't have 0:08:56.640 --> 0:09:00.400 that intuitively anymore because diet culture is come in and 0:09:00.440 --> 0:09:03.400 replace that with no pay attention to the calories or 0:09:03.679 --> 0:09:06.240 ignore the fact that you're hungry because you're you're limiting 0:09:06.280 --> 0:09:11.040 portion size and they're saying, ignore that bad advice. Right, 0:09:11.160 --> 0:09:14.080 So here are the principles, the ten principles. The first 0:09:14.080 --> 0:09:16.840 one is we already kind of covered it to reject 0:09:16.840 --> 0:09:20.160 the diet mentality. Basically, it's just saying that you know, 0:09:20.200 --> 0:09:24.280 these these diets, um don't deliver lasting results, and you've 0:09:24.280 --> 0:09:28.320 got to remind yourself of that, right. Um. There's also 0:09:28.640 --> 0:09:31.320 the next one is honor your hunger. It's so sweet 0:09:31.360 --> 0:09:33.520 they have honor and here a couple of times, but 0:09:33.559 --> 0:09:37.800 they're basically saying that when you are hungry, you should eat, 0:09:38.160 --> 0:09:41.960 and you should pay attention to not only um, what 0:09:42.080 --> 0:09:44.480 your bodies like the fact that your body is telling 0:09:44.520 --> 0:09:47.200 you're hungry, so so go ahead and eat, but um, 0:09:47.240 --> 0:09:50.440 what your body is asking for too. Now your body, 0:09:50.720 --> 0:09:54.000 it's important to say, is what they're saying to honor 0:09:54.880 --> 0:09:58.439 not you're sad, so go eat the ice cream, right, 0:09:58.480 --> 0:10:02.520 which comes later. That comes later. Yeah, what else, Chuck, 0:10:02.600 --> 0:10:06.760 there's make peace with food. Yeah, that is basically unconditional 0:10:06.800 --> 0:10:10.760 permission to eat um. You know, we're tempted by the 0:10:10.760 --> 0:10:13.679 twinkies and the ice cream and stuff like that. And 0:10:13.720 --> 0:10:17.200 they're saying, give yourself that permission, because that's sort of 0:10:17.240 --> 0:10:19.880 one of the keys is once you rewire your brain, 0:10:20.800 --> 0:10:23.000 you're not gonna want the twinkie for lunch because it 0:10:23.040 --> 0:10:26.160 doesn't have that allure and it's probably not gonna make 0:10:26.160 --> 0:10:29.360 you feel great physically. And maybe you need to do 0:10:29.400 --> 0:10:31.200 that a couple of times to realize, you, boy, I 0:10:31.200 --> 0:10:34.679 don't feel so hot after eating ice cream for lunch 0:10:34.760 --> 0:10:37.720 and only ice cream for lunch exactly. Yeah. So so 0:10:37.760 --> 0:10:41.640 there's they're saying, just like there's there's if you if 0:10:41.679 --> 0:10:43.960 you are on the couch and you're like, uh, those 0:10:43.960 --> 0:10:46.520 oreo sound good? Should I should not? They're saying, get 0:10:46.640 --> 0:10:49.959 rid of this. Should I should not? If you feel 0:10:50.000 --> 0:10:52.080 hungry and those oreo sound good, you just get up 0:10:52.080 --> 0:10:54.520 and you eat the oreos without a second thought. That's 0:10:54.559 --> 0:10:57.640 the point of making peace with food, giving yourself permission 0:10:57.679 --> 0:11:00.440 to live like that, That's right. The next one, number 0:11:00.440 --> 0:11:03.560 four is challenged the food police, which can be everything 0:11:03.760 --> 0:11:08.800 from your friends and family or partners to your own 0:11:09.160 --> 0:11:12.960 and I think many times your own inner voice probably 0:11:12.960 --> 0:11:16.120 more than any anything, that inner voice UM. And one 0:11:16.120 --> 0:11:18.880 of the things that the food police too, is um, 0:11:19.120 --> 0:11:22.600 they can come about in ways that are much less 0:11:22.600 --> 0:11:26.160 direct than than calling them the food police. Sounds like 0:11:26.200 --> 0:11:28.280 food police, sounds like somebody who's going to tell you 0:11:28.320 --> 0:11:32.320 to put down that twinkie because you, you know, a 0:11:32.440 --> 0:11:35.199 moment on the lips of a lifetime on the hips. 0:11:35.200 --> 0:11:37.520 People who say stuff like that to other people, that's 0:11:37.559 --> 0:11:41.600 definitely food police kind of stuff. But that that same 0:11:41.679 --> 0:11:45.240 kind of guilt or shame or reinforcement of feeling guilty 0:11:45.360 --> 0:11:47.960 or ashamed about food can come from people who are 0:11:48.000 --> 0:11:52.439 talking about their own dislike for their body or their weight, 0:11:52.880 --> 0:11:57.240 because um, it makes you kind of sympathetically trigger and 0:11:57.400 --> 0:12:01.400 examine your own, especially if that person is maybe um, 0:12:01.480 --> 0:12:03.880 weighs less than you do, because if they're worried about 0:12:03.880 --> 0:12:06.320 their weight, well geez, that means you should really be 0:12:06.360 --> 0:12:09.520 worried about your weight. Or they're worried about eating that 0:12:09.840 --> 0:12:12.480 the grilled chicken on their Caesar salad and you're tucking 0:12:12.520 --> 0:12:15.200 into a chili dog, should you really be eating this? 0:12:15.559 --> 0:12:17.960 So the food police in this sense can kind of 0:12:18.000 --> 0:12:22.319 come from a number of different directions. Defund the food police. 0:12:22.160 --> 0:12:25.760 Ye uh. The next one is respect your fullness. And 0:12:25.800 --> 0:12:28.480 this is a big part of it because they're saying 0:12:28.559 --> 0:12:31.640 eat when you're hungry, but they're not saying eat till 0:12:31.679 --> 0:12:34.360 you feel sick. They're saying you need to listen to 0:12:34.400 --> 0:12:37.840 your body at all times when it's hungry, feed it 0:12:38.240 --> 0:12:42.600 and then maybe eat a little slower, maybe pause during 0:12:42.600 --> 0:12:45.520 that snack or during that meal and say, all right, body, 0:12:45.800 --> 0:12:48.680 all am I hungry now? Or my board or stressed out? 0:12:49.320 --> 0:12:52.320 And is that why I'm continuing to eat? Like check 0:12:52.320 --> 0:12:56.360 in with yourself in the middle of a meal to see, body, 0:12:56.400 --> 0:12:59.720 do you need fuel right now? Or you know it's 0:12:59.760 --> 0:13:02.280 some and going on at work and this twinkie makes 0:13:02.280 --> 0:13:05.000 it a whole lot better. And so that kind of 0:13:05.120 --> 0:13:10.400 um reveals like one of the big principles of intuitive eating, 0:13:10.559 --> 0:13:14.360 which is mindfulness, Like you're not supposed to just kind 0:13:14.360 --> 0:13:16.960 of zone out and watch you know, TV while you're 0:13:16.960 --> 0:13:18.880 eating ice cream, because then you look down and you 0:13:18.960 --> 0:13:21.280 eating way more ice cream than you've even realized, which 0:13:21.280 --> 0:13:23.400 means that you didn't even enjoy that ice cream. You 0:13:23.400 --> 0:13:26.240 want to be more mindful when you're eating, in part, 0:13:26.280 --> 0:13:28.640 not just to monitor how much you're eating, but to 0:13:28.840 --> 0:13:31.440 enjoy it more. That's part of the whole thing as well. 0:13:32.120 --> 0:13:34.320 And then for the next one on the list, in fact, 0:13:34.400 --> 0:13:37.520 this satisfaction. Okay, hold on, I've got one more thing 0:13:37.559 --> 0:13:41.160 about respecting your fullness. So there's this confusion teaching that 0:13:41.240 --> 0:13:44.520 the Japanese called hara hatchi boo, which means belli is 0:13:44.600 --> 0:13:48.400 eight percent full. And the kind of rule of thumb 0:13:48.640 --> 0:13:52.720 among Japanese people is that you eat until you feel 0:13:53.000 --> 0:13:56.520 about full, because then your food kind of expands in 0:13:56.559 --> 0:14:00.680 your stomach and by the time um, you're done eating 0:14:01.559 --> 0:14:04.880 eventually becomes a hundred percent full. So you don't you 0:14:04.920 --> 0:14:08.920 don't overeat until you feel sick. And it's actually extremely satisfying. 0:14:09.080 --> 0:14:12.839 It just takes again that level of mindfulness that uh, 0:14:12.880 --> 0:14:15.840 and that number six was satisfaction, which is, you know, 0:14:16.200 --> 0:14:20.720 enjoy your food, Assess that taste in the texture, and 0:14:20.960 --> 0:14:23.400 how does that feel in your stomach? Is it a 0:14:23.440 --> 0:14:28.360 gut bomb or does it feel good? Right? And I 0:14:28.400 --> 0:14:31.880 think also chuck, if you if you stop and think 0:14:31.920 --> 0:14:34.760 about a lot of the ultra processed foods that people 0:14:34.800 --> 0:14:39.440 have in America, you will find it doesn't make you 0:14:39.480 --> 0:14:42.640 feel very good. So I think the authors are aware 0:14:42.720 --> 0:14:45.000 that part of that mindfulness is going to lead you 0:14:45.080 --> 0:14:48.920 to a different some different kinds of foods than the 0:14:48.920 --> 0:14:52.920 ones that that people traditionally think of that they're just 0:14:52.960 --> 0:14:55.240 gonna eat when food when they don't feel guilty about 0:14:55.240 --> 0:14:57.320 eating food, you know, right, like they sit back and 0:14:57.320 --> 0:15:00.240 they're like, no, no, no, go ahead and uh down 0:15:00.240 --> 0:15:01.520 on the ice cream. And then they sit back and 0:15:01.520 --> 0:15:04.200 go watch this, right, I don't know about be happy 0:15:04.240 --> 0:15:05.800 for a few minutes, and then they're going to be like, oh, 0:15:05.840 --> 0:15:08.760 I gotta stomach cakee. I think ice cream is exempted 0:15:08.800 --> 0:15:11.680 from that. I keep talking about ice cream ice cream 0:15:12.320 --> 0:15:14.160 in the world. Let's I'll leave ice cream alone. But 0:15:14.240 --> 0:15:16.440 I think, you know, there's there's been plenty of stuff 0:15:16.480 --> 0:15:19.640 that I've eaten where I realized later that it's not 0:15:19.680 --> 0:15:23.440 actually good, it doesn't actually taste good, it's not actually satisfying. 0:15:23.640 --> 0:15:25.920 It actually makes me feel kind of bad. And then 0:15:25.960 --> 0:15:29.320 the icing on the cake of of I love icing 0:15:29.320 --> 0:15:33.080 on cake. Disappointment. Yeah, icing and ice cream are exempted, 0:15:33.960 --> 0:15:36.640 but the icing on this cake of of um. Just 0:15:36.680 --> 0:15:40.520 feeling kind of duped is that I probably saw an 0:15:40.560 --> 0:15:43.520 ad for that food within the last couple of days, 0:15:43.760 --> 0:15:46.920 and the ad worked its mojo on my head. And 0:15:47.040 --> 0:15:49.120 that's why I ate it, not because I like it, 0:15:49.480 --> 0:15:52.360 but because the ad got me. And then the food 0:15:52.400 --> 0:15:55.280 itself is designed to hijack your limbic system, so I 0:15:55.440 --> 0:15:57.520 ate more and more and more. But when I stopped 0:15:57.520 --> 0:15:59.480 and really thought about how it made me feel, it 0:15:59.480 --> 0:16:01.760 didn't feel good about it. I didn't like that food 0:16:01.920 --> 0:16:04.440 and I've actually given up Popeye's chicken as a result. 0:16:05.080 --> 0:16:09.160 Very good. Yeah, honoring your feelings is the next one. 0:16:09.520 --> 0:16:15.239 Without food. Um, you know, check in with yourself emotionally, 0:16:15.280 --> 0:16:17.800 how are you? Are you anxious? You lonely? Are you 0:16:18.040 --> 0:16:21.720 stressed out? You mad? Like? What are your food triggers 0:16:21.760 --> 0:16:24.440 and why are they there? And try and resolve some 0:16:24.480 --> 0:16:27.720 of those those issues without using the food. That's a big, 0:16:27.720 --> 0:16:30.160 big part of it. I think that is the part 0:16:30.200 --> 0:16:34.119 of it, dude. I think most people who are overweight 0:16:34.800 --> 0:16:41.320 are overweight because they eat emotionally. Maybe I'm maybe it's 0:16:41.320 --> 0:16:46.800 over confirmation by some huge stress eater huge um, And 0:16:46.920 --> 0:16:50.000 I guess it's possible I could just be presuming most 0:16:50.040 --> 0:16:52.440 people are like that, But I suspect that that is 0:16:52.560 --> 0:16:56.200 the key to all of it. Is if you can 0:16:56.280 --> 0:17:00.320 figure out that food is in addiction to you, um, 0:17:00.360 --> 0:17:03.720 and that you're using it as an emotional crutch, that 0:17:03.720 --> 0:17:06.560 that will make you identify what you're actually trying to 0:17:06.600 --> 0:17:09.000 deal with or cover up or run from or make 0:17:09.000 --> 0:17:13.000 your make make yourself feel better against using food, and 0:17:13.080 --> 0:17:15.800 that is the key to decoupling it. And when you 0:17:15.840 --> 0:17:17.760 can do that, you can do all this other stuff, 0:17:17.800 --> 0:17:20.760 I would guess is just kind of like a cascade 0:17:20.800 --> 0:17:23.520 of easiness from that point on. I think that's probably 0:17:23.560 --> 0:17:27.240 the hardest part. UH. Number eight is respecting your body. 0:17:27.760 --> 0:17:30.000 And this is the idea that you know, you want 0:17:30.000 --> 0:17:33.600 to love your body and accept your body and feel 0:17:33.600 --> 0:17:37.080 good about what what they call your genetic blueprint and 0:17:37.200 --> 0:17:39.560 the body that you have and maybe were meant to have, 0:17:39.760 --> 0:17:44.199 and having a realistic expectation about what you can and 0:17:44.240 --> 0:17:47.840 should look like. That's a big, big part of it. UM. 0:17:48.040 --> 0:17:50.040 The ninth one really kind of stands out to me 0:17:50.160 --> 0:17:53.919 to Chuck is that um, exercise There they're saying, like exercise, 0:17:54.240 --> 0:17:57.360 but the thing to know about exercises, you don't exercise 0:17:57.359 --> 0:17:59.760 for weight loss. That's not what exercises for. It's actually 0:17:59.800 --> 0:18:02.680 not that great for weight loss. It's good for improving 0:18:02.680 --> 0:18:06.240 your mood and making you feel better. And it can 0:18:06.280 --> 0:18:09.560 help with number eight. With you just respecting your body. 0:18:09.560 --> 0:18:11.640 You can just feel good about your body without even 0:18:11.920 --> 0:18:15.359 really losing any weight, just from from exercising from time 0:18:15.359 --> 0:18:17.760 to time. And they don't even say you necessarily need 0:18:17.760 --> 0:18:21.320 to exercise, they're just saying move more. Don't be sentary. 0:18:21.720 --> 0:18:23.320 Just a big one. But but that was a big 0:18:23.359 --> 0:18:26.880 life changing thing for me too, is learning that exercise 0:18:27.000 --> 0:18:29.600 is not about weight loss, it's about boosting your mood 0:18:29.640 --> 0:18:33.200 and sense of well being. It feels good, it does, 0:18:33.320 --> 0:18:35.359 it feels really good, but if you do it to 0:18:35.480 --> 0:18:38.760 try to lose weight, it's very frustrating and counterproductive and 0:18:38.760 --> 0:18:43.199 you'll eventually give up exercise probably. Uh. And then the 0:18:43.280 --> 0:18:46.800 last one honor your health with gentle nutrition. Uh. And 0:18:46.840 --> 0:18:50.600 this is the idea that you're making food choices um 0:18:50.880 --> 0:18:54.280 that you you like the taste of, but also honored 0:18:54.320 --> 0:18:57.720 the health aspect um. Sure, you might want to have 0:18:57.800 --> 0:19:01.119 some cookies and chips from time to time, but focusing 0:19:01.280 --> 0:19:04.800 on those, you know, nonprocessed foods that that also do 0:19:04.920 --> 0:19:07.360 taste good. That's sort of the route that they suggest 0:19:07.400 --> 0:19:10.720 you go right. So, so that's and that's intuitive eating. 0:19:10.760 --> 0:19:14.040 Although if you if you go back to number um 0:19:14.840 --> 0:19:19.679 uh three, technically number ten could be canceled out. Like 0:19:19.720 --> 0:19:22.560 if you're just like, no, I really hate asparagus, I 0:19:22.600 --> 0:19:25.640 hate vegetables, I love oreos. I'm just gonna eat oreos. 0:19:25.840 --> 0:19:27.720 They're like, Okay, that's fine, as long as you're not 0:19:27.760 --> 0:19:29.600 feeling guilt about as long as you love your body, 0:19:29.640 --> 0:19:32.560 as long as you know you're listening to yourself and 0:19:32.560 --> 0:19:35.320 and the cues your body is telling you whatever, that's 0:19:35.400 --> 0:19:37.880 that's just part of it. It's it's go to town. 0:19:38.240 --> 0:19:41.440 Just love food and love yourself is kind of the message, 0:19:41.640 --> 0:19:44.360 which is a pretty pretty good message that I think 0:19:44.359 --> 0:19:47.320 a lot of people want to hear. You want to 0:19:47.359 --> 0:19:51.560 take a break and then talk about the idea that 0:19:51.600 --> 0:19:54.879 this is rooted in science. Yeah, okay, we're gonna do that. 0:19:54.920 --> 0:20:11.440 Eventually everybody will be right back. Stuck stuck, Stuck. I 0:20:11.440 --> 0:20:14.360 don't know that you know it's stuck in this Stuck. 0:20:14.800 --> 0:20:18.880 It's a great name. That's the name of it. It's 0:20:18.920 --> 0:20:23.360 a great name. Alright, stuck snet with with an X. Alright, 0:20:23.440 --> 0:20:27.280 so intuitive eating this has been you know, sort of 0:20:27.440 --> 0:20:30.720 a new way of thinking. Um, that's come about over 0:20:30.720 --> 0:20:33.399 the last like probably ten or fifteen years, maybe a 0:20:33.440 --> 0:20:36.200 little bit more, but it seems like it's really gainsteam 0:20:36.160 --> 0:20:40.119 in the last ten or fifteen. And the idea is 0:20:40.200 --> 0:20:43.760 that they're all these budd buzzwords that we are sort 0:20:43.760 --> 0:20:48.400 of ingrained in its dieting, losing weight, getting healthy. They've 0:20:48.480 --> 0:20:51.199 changed that to or changing from diet to things like 0:20:51.240 --> 0:20:54.480 getting healthy or or it's a lifestyle change. Uh, and 0:20:54.480 --> 0:20:57.480 they're trying to avoid some of those earlier buzzwords. But 0:20:57.640 --> 0:21:00.240 if you're an anti diet proponent, you're saying, know what, 0:21:00.280 --> 0:21:02.320 this is all the same stuff, just because you call 0:21:02.359 --> 0:21:05.440 it a lifestyle now and you're talking about getting healthy 0:21:05.600 --> 0:21:08.080 rather than losing weight or going on a diet. It's 0:21:08.080 --> 0:21:10.880 the same size, it's just in different clothing. Yeah, it's 0:21:10.920 --> 0:21:14.720 it's here's the standard and everyone needs to reach it 0:21:14.760 --> 0:21:16.920 no matter what. And that really flies in the face 0:21:16.920 --> 0:21:19.280 of this idea that that seems to be one of 0:21:19.320 --> 0:21:22.000 the tenets of intuitive eating and definitely of the anti 0:21:22.040 --> 0:21:25.639 diet movement, which is that every person has their own 0:21:25.840 --> 0:21:31.600 different basically genetic weight set point and that that is 0:21:31.640 --> 0:21:34.160 what your body is going to stay at uh no 0:21:34.160 --> 0:21:40.359 matter what. UM. And if if you try to contravene 0:21:40.440 --> 0:21:43.440 that set point, you might be successful for a little bit, 0:21:43.840 --> 0:21:48.040 but probably the vast majority of people are going to 0:21:48.800 --> 0:21:52.160 suffer relapse, I guess, and they'll gain that weight back 0:21:52.200 --> 0:21:54.600 over time. Give them enough time, they'll gain that weight back, 0:21:54.640 --> 0:21:57.800 and then the problem is they might even gain even more. 0:21:58.520 --> 0:22:00.280 And so there are some diets out there that have 0:22:00.400 --> 0:22:04.800 been demonstrably shown to work, like weight Watchers now called WW, 0:22:04.880 --> 0:22:09.119 like Jenny Craig now called Jenny Craig still, although I 0:22:09.160 --> 0:22:10.960 didn't know it's Australian, so I guess it should be 0:22:11.040 --> 0:22:15.160 Genie Craig. How was that that was great? I don't 0:22:15.200 --> 0:22:17.159 think it was great. I thought all of a sudden 0:22:17.200 --> 0:22:22.119 I was talking to Russell Crowe, right. So um, those 0:22:22.359 --> 0:22:25.680 have been shown to work. The problem is this that 0:22:25.840 --> 0:22:30.320 you are signing up for a lifetime of paying attention 0:22:30.400 --> 0:22:32.919 to what you eat, like that's how it works. Like 0:22:33.000 --> 0:22:35.000 it'll work, but you have to keep it up for 0:22:35.080 --> 0:22:37.119 literally the rest of your life if you want to 0:22:37.200 --> 0:22:40.359 keep that weight off. So um, and then other diets 0:22:40.400 --> 0:22:42.560 just don't work at all, or they will work temporarily, 0:22:42.600 --> 0:22:44.119 but then you just go right back and then you 0:22:44.200 --> 0:22:46.360 gain some weight. And they seem to have figured out, 0:22:46.400 --> 0:22:50.880 at least according to intuitive eating dietitians and anti dieting 0:22:51.200 --> 0:22:56.960 movement proponents, that there there seems to be some biological 0:22:57.000 --> 0:23:02.280 response by the body to diet and it's almost this 0:23:02.760 --> 0:23:05.840 comedy of errors that just makes everything even worse when 0:23:05.840 --> 0:23:08.359 you try to diet. Yeah, I mean the idea is, 0:23:08.480 --> 0:23:12.480