TRANSKRIP 🔗
WEBVTT
00:00:02.560 --> 00:00:04.160
Hi, welcome to your checkup.
00:00:04.240 --> 00:00:09.439
We are the patient education podcast where we bring conversations from the doctor's office to your ears.
00:00:09.599 --> 00:00:13.039
On this podcast, we try to bring medicine closer to its patients.
00:00:13.199 --> 00:00:17.679
I'm Ed Delesky, a family medicine doctor and obesity medicine specialist in the Philadelphia area.
00:00:17.920 --> 00:00:18.960
And I'm Cole Grupo.
00:00:19.199 --> 00:00:19.760
I'm a nurse.
00:00:19.920 --> 00:00:23.519
And we are so excited you were able to join us here again today.
00:00:23.920 --> 00:00:26.000
So what are we going to talk about today, Nick?
00:00:26.320 --> 00:00:29.199
Today we're talking about the five to two diet.
00:00:29.519 --> 00:00:40.479
So I I felt like people might have heard this, but I didn't hear about it until I had gone to the obesity medicine conference and had learned that this was something that people do.
00:00:40.719 --> 00:00:47.840
And so it's called the five to two diet, but it's also a brand of intermittent fasting or intermittent energy restriction.
00:00:48.240 --> 00:00:50.560
And so we're going to talk about that today.
00:00:50.799 --> 00:00:55.759
And it is in direct comparison to a daily calorie deficit.
00:00:56.000 --> 00:01:02.159
And so there's some research that we go over, but we add it in context to our conversation.
00:01:02.320 --> 00:01:06.000
We're going to start by first learning about what the heck this is.
00:01:06.159 --> 00:01:15.280
And then we're each going to talk a little bit about like back and forth, what we think about it, and how we think it could be useful in a couple different use cases.
00:01:16.239 --> 00:01:18.480
So let's see.
00:01:18.560 --> 00:01:24.560
So to take the pressure off, the five to two diet is not a metabolic magic trick.
00:01:24.799 --> 00:01:27.359
It is not a cleanse or a detox.
00:01:27.920 --> 00:01:33.599
And it's not actually better than any other healthy eating plan in any secret way.
00:01:33.920 --> 00:01:38.480
But what it is, and this is the whole point, is just another tool in the toolbox.
00:01:38.560 --> 00:01:47.840
And for some people, it's a tool that really fits their life better rather than counting calories every single day, which is a laborious and annoying thing to have to do.
00:01:48.079 --> 00:01:51.280
And, you know, some people just it doesn't work for them.
00:01:51.519 --> 00:01:55.920
And so when a tool fits into your life, you're more likely to actually stick with it.
00:01:56.079 --> 00:01:58.640
And that's really what this comes down to here today.
00:02:00.079 --> 00:02:04.560
So the first thing we're going to talk about is what the five to two diet actually is.
00:02:04.719 --> 00:02:06.959
And it is refreshingly simple.
00:02:07.280 --> 00:02:09.599
Nikki, do you want to take us through or no?
00:02:09.840 --> 00:02:11.039
Yeah, I can take us through.
00:02:11.360 --> 00:02:11.919
Cool.
00:02:12.960 --> 00:02:23.120
So five to two means you are picking five days a week where you eat normally a, you know, your regular healthy balanced diet, no special restriction.
00:02:23.199 --> 00:02:26.319
And then you pick two days a week where you eat very little.
00:02:26.479 --> 00:02:31.120
Um, so around 500 calories if you're a woman, or about 600 if you're a man.
00:02:31.439 --> 00:02:32.319
And that's it.
00:02:32.400 --> 00:02:35.199
So you get five normal days and two low days.
00:02:35.439 --> 00:02:43.280
And one important detail is to note that the two low day, low days um should not be back to back.
00:02:43.680 --> 00:02:46.960
So you might do, say, a Monday and a Thursday.
00:02:47.120 --> 00:02:52.319
Are your low days and spreading them out instead of consecutively?
00:02:53.199 --> 00:02:54.080
Yeah, and consecutively.
00:02:54.479 --> 00:03:03.280
No one wants to like eat, like not eat or have like a low calorie restriction that intensely for two days in a row.
00:03:03.520 --> 00:03:07.360
And I guess one thing I want to jump in here with is why does this work at all?
00:03:07.759 --> 00:03:16.080
And the five of two diet really works for one reason is that over the course of the week, you end up eating less total energy than you burn.
00:03:16.240 --> 00:03:19.439
And that's the very same reason every weight loss approach works.
00:03:19.599 --> 00:03:21.599
So there's nothing mystical happening here.
00:03:21.840 --> 00:03:32.400
You are just creating that weekly gap between calories in and calories out, but you're doing it by having two low days instead of trimming a little off the top every day.
00:03:32.639 --> 00:03:44.240
So I think that that we're gonna talk, we're gonna go a little bit more into like the the why of it working for more people, but I think what's the smile over there for because I yawned.
00:03:44.560 --> 00:03:46.159
Oh, I actually didn't even notice.
00:03:46.719 --> 00:03:56.319
Um so you know, what I don't want it, what I don't want people to do is like run around that like the five to two diet melts fat in a special way that normal dieting can't.
00:03:56.400 --> 00:03:58.240
And that's not what the science shows.
00:03:58.400 --> 00:04:01.439
The research is actually pretty clear and consistent on this.
00:04:01.680 --> 00:04:10.639
When you compare the five to two diet head to head against the plain old daily calorie cutting, the weight loss comes out to be about the same.
00:04:10.879 --> 00:04:20.000
Studies following people for up to a year, including a large trial, the name was Helena, found that two approaches end up being basically neck and neck, and one was not the winner.
00:04:20.079 --> 00:04:36.959
But when we were talking about doing the episode, you came out with a nice analogy and you said, like, oh, if you think of it like you have a bank of calories for the week instead of like a whole daily thing, that it makes sense that you would be dropping the proportion quite a bit if
Load full transcript
you have two low days, right?
00:04:37.120 --> 00:04:37.759
Yeah.
00:04:38.160 --> 00:04:39.279
I think about that too.
00:04:39.360 --> 00:04:46.480
Um, we have an older episode, it's a concept where people are gaining weight like constantly, and that is like the baseline of our society these days.
00:04:46.639 --> 00:04:58.480
And that if you do the math that people are gaining a pound a year, that it is about 10 extra calories a day on average in excess that people are like living in.
00:04:58.720 --> 00:05:13.199
And so if we create this deficit, like I mean, whatever deficit it would be, and it's a dramatic deficit to only eat 500 or 600 calories a day and still burn all of the total energy expenditure that you would otherwise, it's an interesting thing.
00:05:13.439 --> 00:05:21.439
We're smiling, you can't see that because Oli, we our favorite ASMR is Ollie intern drinking water.
00:05:21.759 --> 00:05:22.720
He's so cute.
00:05:22.879 --> 00:05:26.079
And we just we love the sound and can't help it.
00:05:27.519 --> 00:05:32.160
All right, so let's talk about what you could expect when you when we're getting into this.
00:05:32.319 --> 00:05:40.399
So most people who stick with the five to two diet lose somewhere in the range of three to eight percent of their total body weight over the first couple months.
00:05:40.560 --> 00:05:44.639
So if you weigh 200 pounds, that is roughly six to sixteen pounds.
00:05:44.800 --> 00:05:49.360
And the biggest drop tends to happen in the first eight to twelve weeks, and then it levels off.
00:05:49.600 --> 00:06:00.800
But along with the weight, some people may notice improvements in things that your doctor may care about and you may care about, like blood pressure, cholesterol improvements, blood sugar control, and more insulin sensitivity.
00:06:01.199 --> 00:06:05.759
These improvements are real, but they are inconsistent from person to person.
00:06:05.839 --> 00:06:11.439
And again, they're not bigger than what you'd get from an ordinary daily calorie reduction.
00:06:11.920 --> 00:06:23.040
So the headline is modest, meaningful, and comparable to other approaches, not some dramatic and uniquely powerful new tool we're showing you, but maybe a different way to go about it.
00:06:23.920 --> 00:06:29.279
And we want to name an honest limitation directly because you deserve the full picture as you're listening to us here.
00:06:29.439 --> 00:06:30.800
We want to earn your trust.
00:06:31.040 --> 00:06:44.959
So, in a very thorough recent review, a Cochrane review, which is about as rigorous as medical evidence gets, they concluded that intermittent fasting leads to little or no difference in weight loss compared to just following regular, sensible diet advice.
00:06:45.120 --> 00:06:47.839
And the certainty of that evidence is still limited.
00:06:48.079 --> 00:06:52.879
So the fair summary is that the five to two diet is a legitimate option.
00:06:53.040 --> 00:07:00.560
It's not a miracle, and it's a real advantage, is whether it fits for you better than the alternatives.
00:07:01.199 --> 00:07:09.439
So, Nikki, can you um on this next part, whenever you're ready, if you can take us through how to actually do this well?
00:07:09.519 --> 00:07:12.720
You always usually end up doing our like practical stuff.
00:07:12.800 --> 00:07:17.759
Like I remember some people love listening to like throw out your salad dressing.
00:07:17.920 --> 00:07:21.360
Like that might be one of the most famous lines from the salad dressing is killing you.
00:07:21.600 --> 00:07:22.879
Your salad dressing is killing you.
00:07:23.040 --> 00:07:23.839
Make your own.
00:07:24.079 --> 00:07:25.439
Um, people love that.
00:07:25.600 --> 00:07:32.720
So maybe can you explain like how practically someone might go about their five to two diet?
00:07:32.879 --> 00:07:34.399
We another cute moment here.
00:07:34.560 --> 00:07:36.319
Our intern is here right next to me.
00:07:36.639 --> 00:07:40.800
He like stuck his snout up, and when you pet him, he like closed his eyes.
00:07:41.920 --> 00:07:47.839
Okay, so first thing is on your two low days, making protein your best friend.
00:07:48.000 --> 00:07:48.639
Yeah.
00:07:49.120 --> 00:07:58.160
Like we've said in other episodes related to diet and obesity, probably protein will just help you feel fuller for longer.
00:07:58.319 --> 00:08:03.839
So aim for a good amount of lean protein, somewhere around 50 grams across the day.
00:08:04.079 --> 00:08:10.879
So you're thinking eggs, chicken, fish, beans, Greek yogurt is great.
00:08:11.040 --> 00:08:20.480
So it'll keep you feeling full when you are eating very little, and it can also protect your muscle so that the weight you lose ideally would be fat and not muscle.
00:08:20.639 --> 00:08:21.040
Yeah.
00:08:21.360 --> 00:08:23.439
That's kind of the whole idea.
00:08:23.680 --> 00:08:29.680
Um, you want to keep your the quality of your food high, even on like your regular day.
00:08:29.759 --> 00:08:40.879
So your five normal days are not just like a free-for-all, and you're not eating like McDonald's and five guys and being like, well, tomorrow I'm only gonna eat 500 calories.
00:08:40.960 --> 00:08:42.320
So I could see it's fine.
00:08:42.399 --> 00:08:43.360
I can eat whatever I want.
00:08:43.679 --> 00:08:45.679
That I could see the expenses all we could talk about.
00:08:45.759 --> 00:08:45.840
Yeah.
00:08:46.080 --> 00:08:52.240
Um, because that's like probably not putting you in a deficit, even with two days, if I had to guess.
00:08:52.480 --> 00:08:52.960
Yeah, yeah, yeah.
00:08:53.200 --> 00:09:00.399
Um, so the idea is to have a normal, balanced eating, so plenty of vegetables, fruits, whole grains, lean protein.
00:09:00.639 --> 00:09:19.840
Um and again, with like the high quality foods, more specifically on your low days, um eating something like a lot of vegetables or something that's maybe like higher in volume versus something that might be processed
or gone in like two bites, but it's still like 300 calories.
00:09:20.960 --> 00:09:22.960
Oh my gosh, those foods are totally out there.
00:09:23.039 --> 00:09:29.440
I mean, like a Reese, like I what a Reese might be it's more than 70 calories.
00:09:29.759 --> 00:09:38.399
Well, or even like a protein bar or something like that is like small, it might be somewhere around like 300 calories.
00:09:38.480 --> 00:09:52.879
So if this is a low day, that could be something that's like half of your calories for the whole day, and you're probably gonna be hungry in like two hours because but if you make like a big salad with lots of greens and lots of vegetables, sorry, negative calories, yeah, yeah.
00:09:53.039 --> 00:09:55.279
Huge, huge point for the salad here.
00:09:56.320 --> 00:10:06.000
I wonder even um, maybe even like a more useful version of this is like an egg is like 70 calories, so you have like two eggs, three eggs, it's two ten.
00:10:07.200 --> 00:10:14.639
Um one of those fiber one cereals is 90 calories on a two-thirds of a cup, if you will.
00:10:14.720 --> 00:10:15.759
Don't quote me on that.
00:10:16.559 --> 00:10:21.759
Um that's let's say you do two eggs, then you're up to 230.
00:10:23.200 --> 00:10:26.960
And then you're gonna do some coffee probably.
00:10:27.279 --> 00:10:31.919
Um some black coffee is fine to help with the appetite a little bit, maybe.
00:10:32.480 --> 00:10:38.000
And then that veggie, that veggie-based lunch, what you were saying.
00:10:38.320 --> 00:10:45.200
And of course, there's like some fasting here, so like you might not be having like big portions of things, but you might be able to get there.
00:10:45.279 --> 00:10:49.120
I know I didn't really give a great dinner option, but I'm kind of running out of calories there.
00:10:49.279 --> 00:10:52.159
It's pretty tight, is what I'm kind of getting at.
00:10:52.320 --> 00:10:53.679
Like, I'm even thinking about that.
00:10:56.000 --> 00:10:56.720
And that's tight.
00:10:56.799 --> 00:10:58.159
I would have three eggs, too.
00:10:59.759 --> 00:11:02.240
Anyway, back to business for ad-living a little bit.
00:11:04.159 --> 00:11:06.240
Um hi, buddy.
00:11:08.080 --> 00:11:09.039
You want me to bet you now?
00:11:09.519 --> 00:11:10.320
You're so cute.
00:11:11.759 --> 00:11:19.919
Um okay, so we got protein, keeping the quality high, drinking your fluids, drinking water.
00:11:21.120 --> 00:11:24.240
Probably stop drinking soda in general regularly.
00:11:24.639 --> 00:11:30.320
Um, so aim for around six to eight ounces or ounces, glasses of fluid a day.
00:11:30.879 --> 00:11:36.240
Especially on your low days, if you are, you know, not taking in as much.
00:11:36.960 --> 00:11:38.799
You might get a little dehydrato.
00:11:39.519 --> 00:11:40.399
Don't want that.
00:11:40.559 --> 00:11:40.879
No.
00:11:41.360 --> 00:11:45.120
Um go easy on the alcohol.
00:11:45.919 --> 00:11:50.559
Speaking of fluids, alcohol is not free calories.
00:11:50.879 --> 00:11:53.440
No, it's actually a lot of calories.
00:11:54.240 --> 00:11:56.639
Well, I guess it depends what you're drinking.
00:11:56.879 --> 00:12:01.600
But like, if you're having two glasses of wine, that's a lot of calories.
00:12:01.840 --> 00:12:02.559
A lot of calories.
00:12:02.720 --> 00:12:03.200
Boom.
00:12:03.679 --> 00:12:06.799
Also, it'll ruin the next two nights of sleep for you, and you don't want that.
00:12:06.960 --> 00:12:08.559
No, you don't want that either.
00:12:08.799 --> 00:12:11.600
And then, um, let's see, last one we have here.
00:12:11.840 --> 00:12:12.879
Keep moving.
00:12:13.279 --> 00:12:18.799
You don't have to stop exercising on your low days, um, just like normal activity.
00:12:18.960 --> 00:12:28.480
You probably don't want to do like an intense HIIT workout for an hour on a day that you're only eating 500 calories, but what do I know?
00:12:29.279 --> 00:12:32.240
I would think you might not want to do that, but maybe you want to stay active.
00:12:32.399 --> 00:12:32.639
Yeah.
00:12:32.720 --> 00:12:32.879
Yeah.
00:12:33.120 --> 00:12:34.159
Go for a long walk.
00:12:34.399 --> 00:12:35.840
Go for a walk.
00:12:36.320 --> 00:12:39.120
So then we're thinking about what it feels like and what's normal for this.
00:12:39.200 --> 00:12:48.879
So, probably an honest experience of this in the first couple weeks, based off of the literature, is that you would probably an experience, an adjustment period for like one to two weeks.
00:12:49.120 --> 00:12:54.399
Your body's used to a normal rhythm, and it might take a little while to settle into a new one.
00:12:54.559 --> 00:12:59.440
And so the most common thing people notice is simply feeling hungry on the low days, and that's expected.
00:12:59.519 --> 00:13:08.399
Your body has hormonal systems that upregulate in times of decreased energy because your body wants you to stay exactly how it is.
00:13:08.559 --> 00:13:12.720
Your body doesn't like the process of losing weight, it wants you to stay how you are.
00:13:12.799 --> 00:13:14.159
It's called homeostasis.
00:13:14.240 --> 00:13:17.200
We've talked about that ad nauseum on the show.
00:13:17.440 --> 00:13:22.000
And but the reassuring part is that the hunger tends to pass once the low day is over.
00:13:22.080 --> 00:13:24.080
And so you're back to your normal eating day.
00:13:24.240 --> 00:13:26.000
And it doesn't build up or get worse.
00:13:26.080 --> 00:13:29.360
And for most people, it actually gets easier as the weeks go on.
00:13:29.600 --> 00:13:39.759
Some people may notice things like headaches, feeling a bit tired, feeling cold, a little lightheaded, some constipation, perhaps some trouble concentrating, or maybe even more irritable on low days.
00:13:39.919 --> 00:13:44.480
And those are usually mild and they usually sort themselves out as the body adjusts.
00:13:44.720 --> 00:13:48.480
Headache in particular often responds to just drinking more water.
00:13:48.639 --> 00:13:51.360
And in
the research, serious problems were not reported.
00:13:51.519 --> 00:13:52.799
And so that's really encouraging.
00:13:52.879 --> 00:14:02.000
And when scientists pulled the studies together, things just like fatigue and headache and dizziness weren't significantly more common than in people not fasting.
00:14:02.480 --> 00:14:12.799
So, one more reassurance is that because people worry about this, the studies did not find that the five to two diet pushes people towards an unhealthy or disordered eating, which is really reassuring.
00:14:12.960 --> 00:14:16.559
And it didn't make people exercise less or eat worse overall.
00:14:16.720 --> 00:14:20.080
So for most people, it's a structured and safe pattern.
00:14:20.399 --> 00:14:21.919
So here's the real secret.
00:14:22.080 --> 00:14:29.279
And we've talked about this a lot on the motivation checkup mini-series we did in January and any of our behavioral episodes.
00:14:29.519 --> 00:14:31.600
It is sticking with it.
00:14:31.919 --> 00:14:35.440
And that is like that is really the key thing.
00:14:35.519 --> 00:14:41.039
Um, the diet works, or any the diet that works is the one that you actually keep doing.
00:14:41.279 --> 00:14:45.120
That's why we keep talking about them as lifestyle changes rather than a diet, if you will.
00:14:45.360 --> 00:14:48.639
There is a sobering fact from the research that I'll share here.
00:14:48.799 --> 00:14:54.799
There was a real world study where about three-quarters of people were sticking with the five to two diet at six weeks.
00:14:54.960 --> 00:15:00.720
That ain't that long, because by one year, only about one in five people still were.
00:15:01.279 --> 00:15:05.679
That drop-off is the real reason long-term results end up being modest.
00:15:05.840 --> 00:15:11.840
And it's not that the diet stops working, it's that life gets in the way and people drift off, which we understand.
00:15:12.080 --> 00:15:30.080
So, well, uh, it's a good opportunity for us to kind of bring up the minimum viable habit that we've talked about, where you take the smallest version of something and you make it a part of your life and who you are, and that you are more likely to protect an identity.
00:15:30.559 --> 00:15:32.080
Did I say identity weird there?
00:15:32.399 --> 00:15:32.879
Identity.
00:15:33.039 --> 00:15:33.759
Yeah, a little weird.
00:15:33.919 --> 00:15:39.279
So you are more likely to protect an identity than you are a habit.
00:15:39.519 --> 00:15:42.080
So, like, if you are, and this is a good example.
00:15:42.240 --> 00:15:44.159
Nikki and I are just two people who exercise.
00:15:44.240 --> 00:15:45.440
Like, we talk about this a lot.
00:15:45.519 --> 00:15:47.600
We're just like, we are just people who are active.
00:15:47.679 --> 00:15:53.679
And we do, we of course we have our like rot days on the couch, but like it is just a part of who we are.
00:15:53.840 --> 00:15:55.919
We don't feel right if we aren't exercising.
00:15:56.000 --> 00:15:57.840
We're lucky enough that we're able to.
00:15:58.159 --> 00:16:00.879
But for other people, like that's not a thing.
00:16:00.960 --> 00:16:03.519
Like they have to think about exercising, and that's okay.
00:16:03.600 --> 00:16:05.039
That's just the part of life that they're in.
00:16:05.360 --> 00:16:10.559
And they have to think about being intentional about making it and doing it happen, like making it happen.
00:16:10.799 --> 00:16:13.759
And that's a stark difference, I would say.
00:16:14.639 --> 00:16:15.919
Okay, great.
00:16:16.720 --> 00:16:25.840
All right, and so before we get to like wrapping up and talking about like our thoughts on this a little bit more, um, we will say that who should be careful and when to talk to your doctor.
00:16:26.080 --> 00:16:28.080
So this is important, please don't skip it.
00:16:28.320 --> 00:16:32.639
The five to two diet is safe for a lot of people, but it is not right for everyone.
00:16:32.720 --> 00:16:35.840
And some people need a proper conversation with their doctor first.
00:16:36.080 --> 00:16:44.639
So if you have diabetes, especially if you take insulin or a medication called a sulfonuria, please talk to your doctor before starting this.
00:16:44.879 --> 00:16:49.679
On very low calorie days, those medications can drop your blood sugar too low.
00:16:49.840 --> 00:16:51.039
And this is manageable.
00:16:51.200 --> 00:16:58.000
Your doctor can adjust your medication on fasting days and teach you what to watch out for, but it needs to be planned, not improvised.
00:16:58.159 --> 00:17:00.000
So please watch out for that.
00:17:00.240 --> 00:17:08.640
And if you take blood pressure, cholesterol, or diabetes medications in general, please know that as you lose weight, your doses may need to come down, which is a cool thing.
00:17:08.799 --> 00:17:11.119
Congrats, but it's something to be aware of.
00:17:11.279 --> 00:17:16.000
So that's a good problem to have, but it's a reason to stay in touch with your doctor rather than going alone.
00:17:16.319 --> 00:17:22.160
And also, if you have a history of an eating disorder or you're at risk for one, this approach is generally not recommended.
00:17:22.319 --> 00:17:29.839
I did say earlier in the episode that it doesn't seem to induce new eating disorders, but of course, we want people to have a safe and healthy relationship with food.
00:17:30.000 --> 00:17:37.279
And if this for someone who has an eating disorder feels like it gets a little bit too close or triggers a symptom, then maybe it's not for you.
00:17:37.519 --> 00:17:46.240
It also goes for if you have are dealing with significant mental health challenges, it's worth having a professional often, a dietitian, get involved.
00:17:46.640 --> 00:17:50.400
And some people shouldn't do this without individual guidance at all.
00:17:50.640 --> 00:17:55.599
That includes people who are pregnant, people who are frail or older and more vulnerable.
00:17:55.839 --> 00:18:05.039
Over
the longer term, it's also worthwhile making sure you're not falling short on key nutrients like vitamin D, B12, and others, which again is where a dietitian might help.
00:18:05.279 --> 00:18:10.960
So the bottom line for safety is that for a healthy adult, the five to two diet is generally well tolerated.
00:18:11.039 --> 00:18:18.240
But a quick check-in with your doctor before you start, especially if you're on any regular medication, is always a smart move.
00:18:19.039 --> 00:18:22.960
So before we get to our thoughts and then banterizing, just want to wrap up here.
00:18:23.039 --> 00:18:24.319
We're gonna pull this all together.
00:18:24.559 --> 00:18:29.200
The five to two diet is a genuine, reasonable option for managing weight.
00:18:29.359 --> 00:18:36.000
It works by creating a calorie gap across the entire week, the same basic principles as any healthy eating plan.
00:18:36.240 --> 00:18:43.920
It produces modest weight loss in the ballpark of 3 to 8%, and some improvement in things like blood pressure and blood sugar.
00:18:44.000 --> 00:18:46.880
And it is not better than daily calorie cutting.
00:18:46.960 --> 00:18:48.000
It's about equal.
00:18:48.160 --> 00:18:57.119
And its honest advantage is simply for that some people, two structured low days a week is easier than people living with restriction every single day.
00:18:57.519 --> 00:19:05.599
Its biggest enemy is the same as every lifestyle, nutrition choices, biggest enemy, sticking with it over time.
00:19:05.759 --> 00:19:08.559
So if it appeals to you, set yourself up to succeed.
00:19:08.880 --> 00:19:16.400
Protein on low days, get good food quality on all days, plenty of fluids, a little support, and plan for the long run.
00:19:16.799 --> 00:19:27.359
And if you have diabetes, you take medication, or have a history of disordered eating, are pregnant or are frail, make this conversation with your doctor before you begin, not after.
00:19:27.519 --> 00:19:34.720
And at the end of the day, the best eating plan for you is the one that fits your life and that you can actually keep going with.
00:19:35.119 --> 00:19:37.039
For some people, that's the five to two.
00:19:37.359 --> 00:19:40.880
For others, it's something else entirely different, and that's completely fine.
00:19:41.039 --> 00:19:45.119
The goal was never the diet, the goal is your health.
00:19:46.079 --> 00:19:46.480
All right.
00:19:46.559 --> 00:19:50.400
So you and I were both, we both learned something about this.
00:19:50.559 --> 00:19:55.119
Um, I I mean, gosh, it's been like six months now that I've been wanting to talk about this.
00:19:55.759 --> 00:20:07.119
Um and I think they were the enthusiasm of sharing it at the obesity medicine conference was like, oh yeah, there is another option for people.
00:20:07.359 --> 00:20:08.480
I would find this appealing.
00:20:08.559 --> 00:20:19.119
I some days I'm just like so busy and I'm like, oh, I I'm not eating a whole lot today because I'm just like banging it out at work and like I haven't stopped.
00:20:19.759 --> 00:20:23.039
And I think this sometimes like naturally happens for me.
00:20:23.519 --> 00:20:32.960
My concern would be appetite signaling spiking like another day and overeating.
00:20:33.279 --> 00:20:34.640
Oh, on like a normal day.
00:20:34.799 --> 00:20:35.039
Yeah.
00:20:35.440 --> 00:20:41.359
That would be my um probably my biggest like watch out for that.
00:20:41.759 --> 00:20:46.559
Because I feel like I like personally I'm like pretty tight during the weeks.
00:20:46.720 --> 00:20:46.960
Yeah.
00:20:47.359 --> 00:20:50.319
But then it's the weekend, and the weekend comes and it's like all bets are off.
00:20:50.640 --> 00:20:52.079
Eddie Four Balls comes out.
00:20:52.319 --> 00:20:52.720
Yeah.
00:20:54.240 --> 00:20:55.519
Well, did you learn anything?
00:20:55.599 --> 00:20:58.960
You d you were did you know about this before I pitched the idea for the episode?
00:20:59.680 --> 00:21:07.759
Um No, I mean, I think you mentioned it when you were at the conference, but no, I didn't know it was a thing.
00:21:08.240 --> 00:21:08.880
What do you think?
00:21:09.680 --> 00:21:23.200
I think it's probably more realistic than doing something like intermittent fasting or any sort of like um like pattern of eating type diet.
00:21:23.440 --> 00:21:23.599
Yeah.
00:21:23.920 --> 00:21:35.519
You know, because it's only two days a week that you have to really be intentional or of restrictive, and then the other days are just like normal.
00:21:36.000 --> 00:21:36.880
Regular dagular, yeah.
00:21:37.039 --> 00:21:38.160
Yeah, regular dagular.
00:21:38.400 --> 00:21:40.559
I almost feel like it gamifies it a little bit.
00:21:41.200 --> 00:21:42.799
It's like, ooh, I got the day.
00:21:42.960 --> 00:21:43.200
Yeah.
00:21:43.440 --> 00:21:44.720
Today's the day.
00:21:44.960 --> 00:21:48.000
So I almost like that's interesting to me.
00:21:48.400 --> 00:21:57.519
And a part of me also wonders like, is they hear that dog?
00:21:57.839 --> 00:21:58.720
There's communication.
00:22:00.640 --> 00:22:12.799
So, like, of course, this episode is like not about GLP ones, but it makes me wonder like so it makes me wonder what a like pill in pocket oral GLP for that day would be.
00:22:12.880 --> 00:22:15.359
This is not medical advice, it's always an educational show.
00:22:15.519 --> 00:22:22.799
Um, but like what a taking it on your low day would do for someone.
00:22:23.200 --> 00:22:24.079
Probably a lot.
00:22:24.240 --> 00:22:24.559
Yeah.
00:22:24.640 --> 00:22:29.920
And like if you just line those up and then see how the rest of it goes.
00:22:30.160 --> 00:22:41.359
Because if I mean this is public information for someone who didn't know, like it takes semaglatide, which is the injectable and oral medication, seven days for half of it to leave your body.
00:22:41.599 --> 00:22:44.880
And medicines are typically dosed by half-life.
00:22:45.039 --> 00:22:54.000
And so we're gonna
have an upcoming episode about like alternative maintenance dosing, because now there is some more evidence about it, and it's not just like total conjecture on my part.
00:22:54.160 --> 00:22:57.200
Um, so we're gonna dive into that in the next coming weeks.
00:22:57.519 --> 00:22:59.680
But I am wondering about that.
00:23:00.319 --> 00:23:16.160
And I worry about people being able to like make it through all the way to the end of the day and not snack because I get people all the time who come in and they're like, I wake up, I don't eat, I go the whole day, I'm so busy, and then by the time it's at the end of the day, I am ravenous.
00:23:16.400 --> 00:23:34.559
And we have to like recognize that these like hormonal influences that are happening to people about appetite dysregulation are so powerful that it is this appetite dysregulation and the hormone signaling are so powerful that it influences your behavior against your better judgment.
00:23:35.519 --> 00:23:56.400
And that someone would be susceptible to that on a low day, and that like that would be a bad feeling to have that like you made it all the way through your day, you met your calorie deficit and your low energy day, and then you had like a lot of ice cream right before you went to bed, and that might make someone feel really bad.
00:23:56.480 --> 00:24:04.720
And like this isn't a moral experiment or task, it's just like energy in, energy out.
00:24:04.799 --> 00:24:06.799
It is so much more complicated than that.
00:24:06.960 --> 00:24:09.359
Um, but I get worried about that too.
00:24:09.680 --> 00:24:14.400
So it's the overshooting for me that I would be concerned about, but otherwise, I think it's a cool thing to try.
00:24:14.559 --> 00:24:18.480
I mean, it clearly it worked three to eight percent, that's like a big deal for people.
00:24:19.359 --> 00:24:29.920
And then if someone gets to a weight maintenance phase and they're like watching, like if someone's in a place where they want to like a daily weigh themselves to like be aware of what's going on, that's also a helpful thing.
00:24:30.079 --> 00:24:36.799
Cause like we have a whole episode you can go back to and listen, like the there are like four things that are really helpful for weight maintenance.
00:24:37.119 --> 00:24:51.759
And you can start kicking on those things, like it's different, like you might not have to do your five to two diet forever, you can just start moving for like an hour a day, or watching, spending less time on screens, or making sure you're getting the right amount of sleep.
00:24:52.000 --> 00:24:55.279
So I think those are all really interesting features of this.
00:24:57.440 --> 00:24:59.279
What other thoughts do you have?
00:25:01.359 --> 00:25:03.200
I don't know if I have any other thoughts.
00:25:03.440 --> 00:25:04.319
That's totally fine.
00:25:04.400 --> 00:25:08.480
No, I think um, well, if anyone finds this interesting, they want to reach out to us, let us know.
00:25:08.559
--> 00:25:10.720
Um, but otherwise, we're just gonna start banterizing.
00:25:10.880 --> 00:25:13.680
Um, I always say they're gonna be short episodes, but these are getting long these days.
00:25:13.759 --> 00:25:14.480
I'm yapping.
00:25:15.119 --> 00:25:16.319
Um, all right, Nikki.
00:25:16.400 --> 00:25:21.920
So it's been like two-ish weeks since these people have gotten the good word from us about like our updated life.
00:25:22.079 --> 00:25:24.720
Can you let them know where the heck did we go?
00:25:24.960 --> 00:25:28.480
We went to Vermont for our one year anniversary.
00:25:28.720 --> 00:25:29.440
Yes, we did.
00:25:29.599 --> 00:25:30.319
It was so fun.
00:25:30.559 --> 00:25:31.119
It was.
00:25:31.359 --> 00:25:32.960
Did you have a favorite part?
00:25:33.920 --> 00:25:38.880
Um I guess we never talked about this, huh?
00:25:39.519 --> 00:25:40.799
All of our bopping was fun.
00:25:40.880 --> 00:25:42.240
The gondola was really fun.
00:25:42.319 --> 00:25:42.480
Yeah.
00:25:42.640 --> 00:25:43.599
And like really pretty.
00:25:48.319 --> 00:25:49.839
I've never seen anything like that in my life.
00:25:50.079 --> 00:25:50.559
Me neither.
00:25:50.720 --> 00:25:51.279
That was crazy.
00:25:51.440 --> 00:25:52.160
That was awesome.
00:25:52.480 --> 00:25:54.799
Um I did like so.
00:25:54.880 --> 00:26:12.400
We were there like for our wedding anniversary, and we had plans to like go to dinner at this popular place, and we had a reservation, and then we were really tired at the end of the day, so we canceled the reservation and just got ice cream for dinner.
00:26:12.720 --> 00:26:14.240
And I really liked that.
00:26:14.880 --> 00:26:15.440
You did.
00:26:15.519 --> 00:26:16.640
You thought that was really cute.
00:26:16.720 --> 00:26:17.359
It was cute.
00:26:17.440 --> 00:26:18.000
It was.
00:26:18.240 --> 00:26:21.359
I have to show up tomorrow and tell these people I wasn't able to make it there.
00:26:21.519 --> 00:26:21.839
I know.
00:26:22.000 --> 00:26:23.119
Um, but that's okay.
00:26:23.200 --> 00:26:25.599
And now it's public domain that I mean we couldn't.
00:26:25.680 --> 00:26:26.480
It was like 8 30.
00:26:26.960 --> 00:26:37.680
It was like apparently the weekend we were there, it was like the busiest weekend people were saying, because they kept referring to it as the holiday weekend because it was Canadian Thanksgiving.
00:26:37.839 --> 00:26:39.519
I thought they were celebrating our anniversary.
00:26:39.759 --> 00:26:42.880
And we were, yeah, everyone was there to celebrate our anniversary.
00:26:43.119 --> 00:26:45.519
And yeah, it was Canadian Thanksgiving.
00:26:45.599 --> 00:26:52.079
So I guess we were like really close to Canada and they come down for the foliage for the holiday weekend.
00:26:52.240 --> 00:26:53.119
I mean, good for them.
00:26:53.359 --> 00:26:58.000
I don't know what Canadian Thanksgiving, like what the story behind that is.
00:26:58.079 --> 00:26:59.920
I didn't know there was a Canadian Thanksgiving.
00:27:00.160 --> 00:27:01.039
I mean, perhaps they're just great.
00:27:01.519 --> 00:27:04.079
Is that so like ignoramous of me that I didn't know that?
00:27:04.400 --> 00:27:05.039
No, no, no.
00:27:05.279 --> 00:27:06.160
Ignoramous.
00:27:06.559 --> 00:27:10.160
I think maybe they have the whole like Turkey pilgrim.
00:27:10.480 --> 00:27:12.559
Like, did they have pilgrims in Canada?
00:27:12.880 --> 00:27:13.440
I don't know.
00:27:13.759 --> 00:27:17.119
I mean, and I guess at one point there was a pilgrimage.
00:27:17.519 --> 00:27:20.079
Fun as it is to have the like computer right in front of us.
00:27:20.160 --> 00:27:25.119
Like, I'm gonna live with the uncertainty that I don't know about Canadian Thanksgiving yet.
00:27:25.200 --> 00:27:25.359
Yeah.
00:27:25.519 --> 00:27:27.759
And you know who's gonna probably tell us tomorrow?
00:27:28.079 --> 00:27:29.920
Our blessers, our brothers.
00:27:30.079 --> 00:27:30.799
Yeah, our brothers.
00:27:30.880 --> 00:27:32.000
They're gonna tell us about it.
00:27:32.160 --> 00:27:36.400
They're gonna be like, oh, actually, I know everything there is to know about Canadian Thanksgiving.
00:27:36.480 --> 00:27:37.920
Thank you for this opportunity.
00:27:38.160 --> 00:27:40.559
Or you know who else might know about this a lot?
00:27:40.960 --> 00:27:41.599
Mike.
00:27:42.160 --> 00:27:45.599
Yeah, he like weirdly would know a lot about Canadian Thanksgiving.
00:27:45.759 --> 00:27:46.160
I think.
00:27:46.240 --> 00:27:48.799
And if he doesn't know, he's gonna ask his wife.
00:27:50.480 --> 00:27:51.599
Very funny again.
00:27:51.759 --> 00:27:52.720
Very funny.
00:27:53.359 --> 00:27:55.119
Um I loved the gondola.
00:27:55.200 --> 00:27:58.960
The gondola was like, yes, it's um they oh my god, it's so cool.
00:27:59.039 --> 00:28:00.480
And we got to go up alone.
00:28:00.640 --> 00:28:02.160
Um it's very busy.
00:28:02.240 --> 00:28:08.079
I mean, like thousands of people, and they make a killing, but it's a tourist, a tourist thing.
00:28:08.240 --> 00:28:14.079
Like you gotta make your money when you can because I don't know if there's a lot else happening up there.
00:28:14.319 --> 00:28:16.160
No, there isn't a lot happening.
00:28:16.319 --> 00:28:21.359
Like the leaves are what they have, and good for them because it's great.
00:28:21.440 --> 00:28:24.319
I think um I perhaps that disconnection.
00:28:24.400 --> 00:28:33.119
Well, you and I were reflecting a lot on our honeymoon at the time, and like that disconnection from like the busyness of the world is like really precious.
00:28:33.279 --> 00:28:35.839
Yeah, and so maybe they have it figured out up there.
00:28:36.000 --> 00:28:36.400
Yeah.
00:28:37.440 --> 00:28:43.839
Um, got a very special beverage that I have like been thinking about for years.
00:28:44.079 --> 00:28:54.079
Um I hesitate to talk about it too much because I've been told that we it's a health podcast and you can't talk about beverages, but
it's the first type of its beverage.
00:28:54.240 --> 00:28:54.640
Yeah.
00:28:54.880 --> 00:28:59.599
And it's the grandfather of what New England IPAs?
00:28:59.759 --> 00:28:59.920
Yeah.
00:29:00.079 --> 00:29:00.640
Is that what they're called?
00:29:00.880 --> 00:29:06.000
Yeah, it was a the grandfather of a New England IPA with the first and then widely regarded as the best.
00:29:06.319 --> 00:29:20.480
And it's called the Heady Topper, and like my friends like introduced it to me during med school, and like it's been over seven years that I've like known about this beer, and it's always an occasion when it's around because it's rare, it's scarce, and I'm on this thing where I appreciate scarcity.
00:29:20.720 --> 00:29:25.519
And like we got to go to the place, and it was amazing.
00:29:25.599 --> 00:29:32.079
And like the guy who was like who served me the beer, where we're like, we're from Philadelphia, we're like, we came all the way up here.
00:29:32.160 --> 00:29:34.240
This was like absolutely something I was looking forward to.
00:29:34.319 --> 00:29:37.279
And he's like, I'm from Philly, yeah, which was so cool.
00:29:37.440 --> 00:29:39.839
And I just like that was a great experience.
00:29:40.000 --> 00:29:41.119
I loved that.
00:29:41.440 --> 00:29:44.240
Um, we are gosh, it's unfortunate.
00:29:44.319 --> 00:29:45.599
We are food snobs.
00:29:45.920 --> 00:29:50.559
We're not snobs, we're a product of our current environment.
00:29:50.720 --> 00:29:52.400
That's we are very spoiled.
00:29:52.559 --> 00:29:57.359
We are Philadelphia is like a great food city.
00:29:57.519 --> 00:29:57.839
Yeah.
00:29:58.079 --> 00:30:02.240
We have so many really good restaurants, many of which we can walk to.
00:30:02.400 --> 00:30:02.960
Yeah.
00:30:03.200 --> 00:30:05.920
Which is really the only good part about living where we live.
00:30:06.240 --> 00:30:07.599
The people are great too.
00:30:07.839 --> 00:30:08.319
The neighbors.
00:30:09.039 --> 00:30:09.599
The neighbors are there.
00:30:09.839 --> 00:30:10.720
Define what people.
00:30:10.960 --> 00:30:11.920
The neighbors.
00:30:13.200 --> 00:30:15.200
Loved ones, friends, and neighbors.
00:30:16.160 --> 00:30:24.400
Um yeah, so we like go also we were in like the mountains.
00:30:24.480 --> 00:30:31.359
It's probably this not the same as going to like the Poconos or something, but like they're not they're not known for their food in Vermont, you know?
00:30:31.680 --> 00:30:32.319
Yeah.
00:30:32.880 --> 00:30:38.319
Or like we like came back and like my mom was like, How's the food?
00:30:38.400 --> 00:30:40.000
And we're like, it was food.
00:30:40.240 --> 00:30:40.640
I know.
00:30:40.880 --> 00:30:42.960
We ate uh that ice cream place was good though.
00:30:43.119 --> 00:30:45.359
That was good, and then we did have poutine for the first time.
00:30:45.519 --> 00:30:47.519
Oh, we did, yeah, because we were so close to Canada.
00:30:47.759 --> 00:30:48.960
So close to Canada.
00:30:49.599 --> 00:30:50.240
Yeah.
00:30:50.640 --> 00:30:51.680
There it is again.
00:30:51.839 --> 00:31:00.079
Um Frank and AJ had had poutine, shout out them recent recently um on the not on the show, but aforementioned because of the wedding.
00:31:00.319 --> 00:31:06.240
Um, when they went to Canada on this like trip that bonded them for life, they talked about poutine.
00:31:06.319 --> 00:31:09.759
And I was like, oh my god, poutine has to be like the greatest thing in the world.
00:31:10.000 --> 00:31:12.960
And unfortunately, I think I'm just not a gravy guy.
00:31:13.200 --> 00:31:14.240
I thought it was good.
00:31:14.480 --> 00:31:15.599
Oh, of course it was good.
00:31:15.759 --> 00:31:19.279
It was good, but I'm not like, wow, when's the next time I'm gonna get poutine?
00:31:19.440 --> 00:31:19.839
Yeah.
00:31:20.640 --> 00:31:22.319
So there was that.
00:31:22.559 --> 00:31:24.400
Um what else?
00:31:24.799 --> 00:31:26.400
The drive up was beautiful.
00:31:26.559 --> 00:31:27.440
Uh scenic.
00:31:27.519 --> 00:31:30.160
Once you got past New Jersey, it was easy.
00:31:30.720 --> 00:31:34.799
Yeah, the whole like last six hours were peak foliage.
00:31:34.960 --> 00:31:35.119
Yeah.
00:31:35.279 --> 00:31:35.680
That's great.
00:31:35.920 --> 00:31:37.279
So that was really cool too.
00:31:38.079 --> 00:31:40.799
And let's see, what else did we do up there?
00:31:40.960 --> 00:31:42.000
Got to try cheese.
00:31:42.640 --> 00:31:43.839
Lots of Vermont cheese.
00:31:44.000 --> 00:31:45.039
Lots of Vermont cheese.
00:31:45.119 --> 00:31:56.799
Now I, you know, I've definitely fallen into a place where like things are in just like grocery stores, and I have no concept that like hard work and energy and creativity went to create that thing.
00:31:57.039 --> 00:32:00.480
So that like when you're like, oh yeah, cabot creamery, duh.
00:32:00.799 --> 00:32:03.200
I'm like, okay, sure.
00:32:03.279 --> 00:32:05.119
And you're like, you've never seen that cheese.
00:32:05.200 --> 00:32:07.519
And I'm like, no, I've never seen that cheese.
00:32:07.839 --> 00:32:09.839
Yeah, we sat by Bed and Jerry's.
00:32:10.160 --> 00:32:11.839
Oh my oh, go ahead, go ahead.
00:32:11.920 --> 00:32:15.279
Tell them about tell them about what the graveyard.
00:32:15.440 --> 00:32:15.839
Oh, yeah.
00:32:15.920 --> 00:32:17.920
They have this what is it called?
00:32:18.000 --> 00:32:18.799
The flavor graveyard.
00:32:18.960 --> 00:32:19.440
I think so, yeah.
00:32:19.599 --> 00:32:25.599
I guess of like old retired names, because you know, the names of their ice cream are interesting.
00:32:26.240 --> 00:32:31.200
Um, so they have a graveyard of their old ice cream names.
00:32:31.440 --> 00:32:32.079
It's funny.
00:32:32.240 --> 00:32:32.799
It's pretty funny.
00:32:32.960 --> 00:32:33.599
It's pretty funny.
00:32:33.759 --> 00:32:35.759
And we went in and like saw the factory and everything.
00:32:35.920 --> 00:32:37.680
They were making half baked.
00:32:38.079 --> 00:32:46.400
And then I thought we were gonna get some ice cream at Ben and Jerry's, but the line was like freakishly long, and I was like, all right, I don't need ice cream this bad.
00:32:46.720 --> 00:32:48.640
I can buy this at Whole Foods down the street.
00:32:48.799 --> 00:32:49.440
Yeah.
00:32:50.319 --> 00:32:54.400
And we saw the cidery, got to see how the cider's made, how the sausage is made.
00:32:54.559 --> 00:32:54.799
Yeah.
00:32:55.200 --> 00:32:56.160
The cider's made.
00:32:56.400 --> 00:32:58.640
I didn't realize the press was like a horizontal thing.
00:32:59.039 --> 00:33:00.000
That was interesting.
00:33:00.240 --> 00:33:02.880
I've I've seen people, we're gonna leave out the name before we went.
00:33:03.039 --> 00:33:10.960
I've seen people talk about that the donuts, which like after eating them, I was like, this was not what I was expecting in terms of a donut from a place like that.
00:33:11.440 --> 00:33:14.079
Um, and that there are different donuts in the area.
00:33:14.160 --> 00:33:20.400
And I've like experienced a different warm, yeah, like toasty apple cider donuts.
00:33:20.720 --> 00:33:22.559
Honestly, like the ones from Trader Joe's are better.
00:33:22.960 --> 00:33:23.839
Yeah, and you know what?
00:33:24.079 --> 00:33:26.240
God, we have to, they probably have them now.
00:33:27.440 --> 00:33:28.960
And then we put it in the air fryer.
00:33:29.200 --> 00:33:31.839
Lady, we haven't been to Trader Joe's in so long.
00:33:32.720 --> 00:33:35.759
Lady, my sweet wife.
00:33:36.000 --> 00:33:37.839
We haven't been to Trader Joe's in so long.
00:33:38.000 --> 00:33:41.440
Oh my god, and we have to get um the butternut squash mac and cheese.
00:33:42.079 --> 00:33:42.559
That's great.
00:33:42.880 --> 00:33:43.839
Have all their fall stuff.
00:33:44.000 --> 00:33:44.559
Let's go this week.
00:33:44.880 --> 00:33:46.000
We might be going on a run.
00:33:46.160 --> 00:33:55.359
Like uh Oh, because we get like we've like gotten to this new like rhythm of grocery acquisition and delivery that we should go.
00:33:55.440 --> 00:33:56.240
It's fun, it's cute.
00:33:56.319 --> 00:33:57.200
I like Trader Joe's.
00:33:57.440 --> 00:33:58.559
Okay, it's a date.
00:33:59.920 --> 00:34:00.880
And let's see.
00:34:01.039 --> 00:34:02.480
I got a golf swing lesson.
00:34:02.559 --> 00:34:07.440
You got me that for my birthday last year, and turns out, guys, I was I was just wrong.
00:34:07.680 --> 00:34:11.920
I was wrong in so many ways, but the guy was so nice and it took an hour, but we fixed it.
00:34:12.159 --> 00:34:12.800
Sort of.
00:34:12.960 --> 00:34:14.239
And it's at least a start.
00:34:14.400 --> 00:34:15.840
And I got something to work on.
00:34:15.920 --> 00:34:19.519
So maybe we'll get out to the driving range at some point and fix that up.
00:34:20.639 --> 00:34:25.119
And yeah, so um any else, any other thoughts that you want to share?
00:34:25.199 --> 00:34:26.559
It's spooky season as well.
00:34:26.800 --> 00:34:28.719
No, we're gonna watch Hubie Halloween tonight.
00:34:28.800 --> 00:34:32.880
You're making crab cavatelli for dinner to end our vacation week.
00:34:33.199 --> 00:34:36.960
But then, like Karthik and Mike were like, Do you make anything else?
00:34:37.119 --> 00:34:39.519
Because it's all we talk about on the show.
00:34:41.039 --> 00:34:43.599
Because Crab Cavatelli is delicious.
00:34:44.000 --> 00:34:45.679
They've never had it, probably.
00:34:45.920 --> 00:34:48.239
No, you've lived a life without crab cavatelli.
00:34:48.480 --> 00:34:50.320
I did make it for Philomena's birthday.
00:34:50.559 --> 00:34:50.960
You did.
00:34:51.119 --> 00:34:55.119
I was bestowed an honor that I was allowed to cook for the Italians.
00:34:55.519 --> 00:34:58.480
I can't believe Mike grew up thinking he was Italian wholeheartedly.
00:34:58.719 --> 00:34:59.679
I think that's so funny.
00:34:59.920 --> 00:35:01.440
He's mentioned that before.
00:35:01.679 --> 00:35:02.719
He he could get away.
00:35:02.880 --> 00:35:03.840
He like has the look.
00:35:04.239 --> 00:35:04.559
Yeah.
00:35:04.719 --> 00:35:04.960
You know?
00:35:05.199 --> 00:35:05.440
He does.
00:35:05.679 --> 00:35:06.159
Dark features.
00:35:06.480 --> 00:35:07.280
You can get away with it.
00:35:07.440 --> 00:35:07.840
Yeah.
00:35:08.159 --> 00:35:08.800
He could.
00:35:09.760 --> 00:35:14.480
Yeah, Hubie Halloween, one of the greatest, if not the greatest, Halloween movie ever made.
00:35:15.199 --> 00:35:19.039
People have Halloween, like Christmas movies they watch year after year.
00:35:19.360 --> 00:35:22.800
People probably watch Pearl Harbor for July 4th.
00:35:23.119 --> 00:35:27.360
But Hubie Halloween, sometimes I make a joke and I don't know when to stop.
00:35:28.800 --> 00:35:33.039
Um no, Hubie Halloween, if you haven't seen it, go watch it.
00:35:33.199 --> 00:35:34.400
It's a great one.
00:35:34.960 --> 00:35:38.239
And uh, well, what do you think?
00:35:38.480 --> 00:35:39.360
I think that's good.
00:35:39.760 --> 00:35:40.639
Gotta get to cooking.
00:35:40.719 --> 00:35:41.039
I'm hungry.
00:35:41.199 --> 00:35:42.320
I know I gotta get to cooking.
00:35:42.480 --> 00:35:45.119
That water's been put the water on.
00:35:45.280 --> 00:35:45.519
I did.
00:35:45.599 --> 00:35:46.719
I'm trying to get more advanced.
00:35:46.800 --> 00:35:48.159
I'm anticipating now.
00:35:48.639 --> 00:35:49.440
Um anyway.
00:35:49.760 --> 00:35:52.639
So thank you for coming back to another episode of Your Checkup.
00:35:52.719 --> 00:35:56.960
Hopefully, you were able to learn something for yourself, a loved one, or a neighbor.
00:35:57.280 --> 00:36:02.079
You can find us on Threads, Instagram, or send us an email, or send us a voicemail, fan mail.
00:36:02.159 --> 00:36:03.039
That's always fun.
00:36:03.280 --> 00:36:05.199
But most importantly, stay healthy, my friends.
00:36:05.360 --> 00:36:06.960
Until next time, I'm Ed Doleski.
00:36:07.039 --> 00:36:07.840
I'm Nicole Rufo.
00:36:08.239 --> 00:36:09.199
Thank you, and goodbye.
00:36:09.519 --> 00:36:10.159
Bye.
00:36:19.119 --> 00:36:23.280
This information may provide a brief overview of diagnosis, treatment, and medications.
00:36:23.440 --> 00:36:27.360
It's not exhaustive and is a tool to help you understand potential options about your health.
00:36:27.519 --> 00:36:32.079
It doesn't cover all details about conditions, treatments, or medications for a specific person.
00:36:32.239 --> 00:36:35.599
This is not medical advice or an attempt to substitute medical advice.
00:36:35.840 --> 00:36:40.880
You should contact a healthcare provider for personalized guidance based on your unique circumstances.
00:36:41.119 --> 00:36:45.599
We explicitly disclaim any liability relating to the information given or its use.
00:36:45.760 --> 00:36:49.679
This content doesn't endorse any treatments or medications for a specific patient.
00:36:49.920 --> 00:36:53.840
Always talk to your healthcare provider for a complete information tailored to you.
00:36:54.079 --> 00:36:55.840
In short, I'm not your doctor.
00:36:56.000 --> 00:36:56.800
I am not your nurse.
00:36:56.960 --> 00:37:00.639
And make sure you go get your own checkup with your own personal doctor.