WEBVTT
00:00:24.719 --> 00:00:25.600
Okay, here we are.
00:00:25.679 --> 00:00:26.160
We're back.
00:00:26.320 --> 00:00:26.559
Yeah.
00:00:26.719 --> 00:00:29.839
This is uh version two of the myth busting.
00:00:30.000 --> 00:00:31.280
Um I'm Rick Sorensen.
00:00:31.359 --> 00:00:32.240
This is Greg Camp.
00:00:32.479 --> 00:00:41.200
Uh this is Healthier Ever After the podcast, and we are talking about lifestyle changes that lead to health ever after.
00:00:41.359 --> 00:00:41.520
Yeah.
00:00:42.240 --> 00:00:42.560
Yeah.
00:00:42.880 --> 00:00:44.719
We've been busting some myth last week.
00:00:44.799 --> 00:00:50.399
We we just ran out of time and we we don't want to take, you know, make these episodes uh just way too long.
00:00:50.560 --> 00:00:52.960
So we're going to we're gonna just continue our myth busting.
00:00:53.039 --> 00:00:56.320
This is uh a podcast for informational and educational purposes only.
00:00:56.479 --> 00:01:07.680
We do hope that you uh talk to your medical provider before starting any uh weight loss program, dietary supplement, uh diet regimen, yeah, activity, anything.
00:01:07.840 --> 00:01:08.959
Talk to your doctor.
00:01:09.040 --> 00:01:12.480
Um, but we hope that we have some helpful things you can discuss with them.
00:01:12.879 --> 00:01:13.040
Sure.
00:01:13.200 --> 00:01:20.000
Generate hopefully, even just topics to generate that discussion um to be a little more pointed with your medical provider.
00:01:20.079 --> 00:01:32.319
Um, sometimes you don't always know which questions to ask, and hopefully you'll get enough information here to where you really know what your aim and focus is, and then you can really cater your medical visits uh to that.
00:01:32.480 --> 00:01:32.959
Yeah.
00:01:33.200 --> 00:01:33.920
All right, ready?
00:01:34.079 --> 00:01:34.959
Well, let's just dive in.
00:01:35.040 --> 00:01:36.239
Yeah, continue our myths.
00:01:36.480 --> 00:01:37.200
Continuing on.
00:01:37.359 --> 00:01:40.239
All right, myth starvation mode.
00:01:40.400 --> 00:01:42.480
Eating too little stalls weight loss.
00:01:42.640 --> 00:01:50.000
So the myth is if you eat too little, your metabolism shuts down, so you stop losing entirely.
00:01:50.239 --> 00:01:53.200
You have to eat more to lose.
00:01:54.560 --> 00:01:57.439
So this is energy in, energy out.
00:01:57.599 --> 00:01:59.280
And um, so the myth is, right?
00:01:59.439 --> 00:02:04.640
Obviously, if this were the case, the starving kids in Africa, like they'd all be fat, right?
00:02:04.719 --> 00:02:05.680
Because they don't eat enough.
00:02:05.840 --> 00:02:06.079
Right.
00:02:06.560 --> 00:02:07.680
So it's like, yes.
00:02:07.920 --> 00:02:09.759
I mean, the metabolism does adapt.
00:02:09.840 --> 00:02:10.000
Yes.
00:02:10.240 --> 00:02:12.159
We've talked about this, and we'll talk about it more.
00:02:12.240 --> 00:02:15.360
It does adapt down with weight loss, but it does not fully stop.
00:02:15.599 --> 00:02:16.319
And it doesn't stop.
00:02:16.400 --> 00:02:19.199
I mean, you have to still, your heart has to beat, your lungs have to run.
00:02:19.280 --> 00:02:30.159
I mean, you you're always gonna have that base, base metabolic burn, um, even if it's lower as you lose weight and/or you're eating less calories because there is that metabolic adjustment.
00:02:30.319 --> 00:02:35.599
Um, the truth is that um if you're eating too little, you will continue to still lose weight.
00:02:35.759 --> 00:02:38.879
Uh, but there is a but in all of these, right?
00:02:38.960 --> 00:02:41.039
We're always gonna give our perspective real world.
00:02:41.280 --> 00:02:55.120
You know, I I found that a lot of people that end up doing this whole um not eating enough, um, a lot of times the reason why their weight loss stalls is because they just don't feel like moving or doing anything because their energy is so horrible.
00:02:55.199 --> 00:02:55.439
Yeah.
00:02:55.680 --> 00:03:05.599
So it's it's not that, yeah, they're still gonna lose weight and things like that, but most of your weight loss in that case, especially if you're starving yourself, you're not gonna be able to maintain good muscle mass, right?
00:03:05.759 --> 00:03:20.879
Which is why you also have that metabolic down because your muscles, as we're gonna get into with our insulin stuff that we're gonna talk about in future episodes, your muscles are the your primary driver of how insulin and and uh glucogen glycogen and all that stuff just work together.
00:03:20.960 --> 00:03:27.360
And so unfortunately with something like this, is it's like, yes, the myth is that yes, you like almost like you can't starve.
00:03:27.439 --> 00:03:28.879
You're gonna gain weight if you don't eat.
00:03:29.039 --> 00:03:30.080
No, that's not the case.
00:03:30.240 --> 00:03:37.120
What it is is that is that you will continue to lose weight, but arguably your energy is gonna be less.
00:03:37.360 --> 00:03:41.919
You're gonna some of that weight you're gonna lose is gonna be the good stuff, which is not what anyone wants to lose.
00:03:42.000 --> 00:03:44.400
And so, I mean, I don't know, it's it is a myth.
00:03:44.479 --> 00:03:48.960
You can still lose weight if you starve yourself, essentially, but um, I don't recommend it.
00:03:49.280 --> 00:03:51.360
Well, so yeah, I agreed.
00:03:51.439 --> 00:04:00.960
Um, and and when we talk about like eating less versus starving, like starvation mode, it's a real thing, but it's it's overestimated.
00:04:01.039 --> 00:04:07.280
And and I think the thing to think about this, the way to think about this is that uh your your body adjusts and it will adjust down.
00:04:07.360 --> 00:04:10.319
And and and as you lose weight, your resting metabolism is lower.
00:04:10.479 --> 00:04:11.680
We've talked about that quite a bit.
00:04:11.759 --> 00:04:17.519
Um, but the way to think about it is your body turns down a dial, it doesn't flip an off switch, yeah, right?
00:04:17.680 --> 00:04:31.519
Like, like so there are some there are some um adjustments that are helpful to be aware of, and and your body does adapt a little bit, but it's not again, it's not like turning off metabolism, it's it's just dialing down a little bit.
00:04:31.600 --> 00:04:35.199
And those are some adjustments that you then can adapt to as well.
00:04:35.360 --> 00:04:35.759
Yeah.
00:04:36.000 --> 00:04:45.120
I I uh I'll tell a quick story um that I just thought of as as you were talking about that, and it's uh it's it was just more so, and hopefully it it kind of correlates here.
00:04:45.199 --> 00:04:52.079
It's just sometimes I think of kind of experiences with uh with patients, and and um, and you know, so hopefully this will kind of help with that.
00:04:52.160 --> 00:05:00.079
So I I had a patient that was coming to see me for a little while, and she actually ended up getting on a a GLP1 medication and and did look quite well for a little while.
00:05:00.160 --> 00:05:05.199
You know, she was losing weight and feeling pretty good, and and then she really just the weight loss just stopped.
00:05:05.279 --> 00:05:18.079
And she'd come in for a couple months, and despite adjusting her dose and really hitting home those lifestyle changes with protein and and uh and and even talking about time in of eating or you know, just to see if she's getting that late night creep or whatever.
00:05:18.160 --> 00:05:20.480
I just it didn't seem to matter what we talked about.
00:05:20.560 --> 00:05:23.199
It just she just seemed to be stalled out.
00:05:23.519 --> 00:05:28.480
And you know, at first it seemed like she's like, I just don't understand how I'm stalled out.
00:05:28.720 --> 00:05:36.319
I I order in a meal, uh, usually like a just uh you know, just the pre-ordered meals that are like supposed to be full of protein and nutrients and all stuff.
00:05:36.399 --> 00:05:40.800
And she's like, and I only eat half of one of those a day.
00:05:41.360 --> 00:05:45.120
I'm like, that's all you're eating, like just like a half of a prepped meal a day.
00:05:45.279 --> 00:05:49.279
She's like, yeah, it's maybe around 500 to 600 calories max.
00:05:49.439 --> 00:05:54.000
And I'm not really eating anything else, so I just don't know how I'm not losing weight.
00:05:54.240 --> 00:06:01.040
And I'm sitting there like this myth being true, I'm like, you can't live, you can't not be losing weight.
00:06:01.199 --> 00:06:10.000
And she was like, you know, she was in her 200 plus pounds, so it wasn't like it's not like we we were trying to lose weight at 120 pounds, right?
00:06:10.319 --> 00:06:11.839
She had weight to lose.
00:06:12.079 --> 00:06:15.120
So this just didn't make any sense to me.
00:06:15.199 --> 00:06:24.639
So so sometimes when you hear a myth like this, and so I start diving into her after a few months, and she's frustrated and like, I don't even know why I'm doing this, I'm not even losing any weight, and I don't even eat anything.
00:06:24.720 --> 00:06:25.439
What do you want me to do?
00:06:25.600 --> 00:06:31.600
Eat nothing, and so what we I dove into more of a day-to-day schedule with her.
00:06:31.680 --> 00:06:32.800
Like, what are you doing day to day?
00:06:32.879 --> 00:06:46.000
And what I was able to get out of that is that she was only during the week, usually Monday through Friday, eating half of a planned meal per day, and then would absolutely destroy this over the weekend.
00:06:46.079 --> 00:06:47.199
Because I was like, What do you well?
00:06:47.360 --> 00:06:49.839
We talk about Monday and Friday, Monday through Friday all the time.
00:06:50.000 --> 00:06:54.079
And then, like through the weekend, she was like, I'm like, hey, what'd you what do you do on the weekend?
00:06:54.160 --> 00:06:55.279
Let's talk about your weekends.
00:06:55.439 --> 00:06:57.199
Oh, we usually travel on the weekends.
00:06:57.279 --> 00:07:00.240
We almost rarely stay home and we usually travel and we go here and we do this, we do that.
00:07:00.319 --> 00:07:03.839
I'm like, so you're not doing your planned meals on those, those are meals that you prep at home.
00:07:03.920 --> 00:07:05.680
So what are you doing when you're traveling?
00:07:05.759 --> 00:07:07.120
Oh, yeah, we'll just stop at the gas station.
00:07:07.279 --> 00:07:07.839
We'll do here.
00:07:08.000 --> 00:07:08.879
We usually go out to eat.
00:07:08.959 --> 00:07:14.079
And so what we were finding is that she was truly pretty much starving herself at all week long.
00:07:14.160 --> 00:07:17.360
I mean, like, I don't want to say starve, but really under on the week.
00:07:17.759 --> 00:07:19.360
Severely restricting her calories.
00:07:19.600 --> 00:07:30.720
But then on the weekends, she was going way, and I mean way over on the calories, but she was so hyper-focused on the five days she wasn't eating anything.
00:07:30.959 --> 00:07:32.639
Yeah, it's not accomplishing anything.
00:07:32.800 --> 00:07:41.519
Yeah, and then on the on the on the weekend, she's like eating not just overeating on the calories, but eating all the bad stuff, right?
00:07:41.680 --> 00:07:44.959
I mean, gas station food and and eating out and and overeating.
00:07:45.120 --> 00:07:50.079
And so what was happening is that she was dialing down that switch, right?
00:07:50.240 --> 00:07:53.839
Like you said, you don't turn it off, but she's dialing it down all week.
00:07:54.240 --> 00:07:58.720
So I I I turn my metabolism to the lowest possible place it can be.
00:07:59.040 --> 00:08:03.040
And then I just slam it with calories and it doesn't know what to do.
00:08:05.279 --> 00:08:09.759
So we literally added more calories back into her daily diet.
00:08:09.839 --> 00:08:15.519
So I was like, look, like you're just eating too little during the week and you're overeating on the weekend and all the bad stuff.
00:08:15.759 --> 00:08:26.560
I want you to try to find that if you bring up all the calories across the board to 1200 calories, so you're not starving yourself and feeling less energetic and really malnourished during the week.
00:08:26.720 --> 00:08:30.879
And we level this off to where you don't have these big spikes on the weekend.
00:08:31.120 --> 00:08:31.920
What happened?
00:08:32.159 --> 00:08:36.080
Came in the next month, she's down 12 pounds, came in the next month, she's down eight pounds.
00:08:36.159 --> 00:08:37.919
Like, and so it was just awesome to watch that.
00:08:38.000 --> 00:08:41.200
And it was just once we figured that out, and I really think that's where this comes in.
00:08:41.360 --> 00:08:59.759
It's it's like you, if you're she was intermittently starving herself, essentially, yeah, and then but then going so overboard on the weekends when they would travel, she wasn't really perceiving that as a problem, but she had dialed her metabolism back so far and then really just hiked up those calories on the weekends.
00:09:00.320 --> 00:09:07.360
So, yes, you you can't, and I know that that was a little bit off topic, but it was really just a good story, though.
00:09:07.519 --> 00:09:12.799
It's it speaks to just yeah, actually, your body does pretty dang good with actually a little bit more level.
00:09:13.039 --> 00:09:14.080
No, we've talked about that.
00:09:14.159 --> 00:09:19.679
In fact, I picked I I remember having a conversation with you with a couple of patients um about the same thing.
00:09:19.759 --> 00:09:21.360
It was just a matter of like what's going on.
00:09:21.440 --> 00:09:37.840
We hit this plateau, and and and it really was just a matter of like, let's just take a step back and just watch for a week or two what is happening, you know, weekdays, weekends, night, morning, and and and and really it was very uh enlightening to them to say, oh, you know what?
00:09:37.919 --> 00:09:39.600
Yeah, we are cheating quite a bit.
00:09:39.759 --> 00:09:45.440
Yeah, you know, the things that they were not really aware of or paying attention to.
00:09:45.600 --> 00:09:46.879
Um so true.
00:09:46.960 --> 00:09:50.799
And I I really just think it comes down to starvation mode.
00:09:50.879 --> 00:09:51.840
We're saying myth.
00:09:51.919 --> 00:09:58.720
Okay, so on its face, scientifically, we're saying that you can't you don't stop burning all calories when you're starving.
00:09:58.799 --> 00:10:01.919
Like there's no such thing as gaining weight while you're under-eating.
00:10:02.159 --> 00:10:07.759
But what there is is that is that your your metabolism and your metabolic system will adapt and adjust.
00:10:07.840 --> 00:10:12.960
Your body is meant to uh adjust for times of feast and famine.
00:10:13.120 --> 00:10:22.879
And at feast, you'll gain weight and in famine, um, you will lose weight, but your body really shuts down the metabolism to not burn any excess calories.
00:10:23.120 --> 00:10:30.960
And so you need to be kind of aware of like not having these huge spikes throughout the week or the month that you're like, hey, I don't hardly eat anything.
00:10:31.200 --> 00:10:32.720
Well, and I'm not losing weight.
00:10:32.799 --> 00:10:33.679
Why am I not losing weight?
00:10:33.759 --> 00:10:34.720
Or I'm gaining weight.
00:10:35.279 --> 00:10:56.960
The problem is that you've you've downregulated your metabol metabolism and really like your weight overshooting the market very specific times, and so your body is just it can't lose weight that way, not effectively, and your energy is gonna be bad, and most likely your honestly, your nutritional profile as far as getting all the nutrients you need is probably gonna be pretty horrible too.
00:10:57.120 --> 00:10:57.519
Yeah.
00:10:57.919 --> 00:10:59.679
Okay, so rant over.
00:11:00.320 --> 00:11:02.480
Rant over on the starvation mode myth.
00:11:02.639 --> 00:11:04.000
All right, next myth.
00:11:04.159 --> 00:11:09.200
Uh, this is similar, I think, but um maybe a little tweak on the opposite end.
00:11:09.360 --> 00:11:13.039
Small frequent meals stoke your metabolism.
00:11:13.279 --> 00:11:20.159
So eating six small meals keeps the metabolic fire burning faster than three meals a day.
00:11:20.240 --> 00:11:21.919
Yeah, that's a myth.
00:11:22.159 --> 00:11:23.279
What's the reality?
00:11:23.440 --> 00:11:24.480
Like absolutely.
00:11:24.559 --> 00:11:26.159
I mean, we tried this, right?
00:11:26.240 --> 00:11:29.519
There was a a good time period when this was the thing.
00:11:29.679 --> 00:11:33.679
Oh, wait, you mean I need to eat three or four more meals in the day?
00:11:33.759 --> 00:11:34.960
That's my problem, is I'm not eating anything.
00:11:35.200 --> 00:11:36.320
So you eat six small meals.
00:11:36.480 --> 00:11:39.679
Yeah, just six small meals, and then I'll keep my metabolism fired up all day.
00:11:39.840 --> 00:11:41.840
It is it is so minimal.
00:11:42.000 --> 00:11:46.480
The the the the the you will increase your metabolism slightly when you eat a meal.
00:11:46.639 --> 00:11:50.320
It's never equivocal to what you actually overeat, right?
00:11:50.480 --> 00:12:01.600
And I'm sorry, but you go try it, you go do an experiment for a week, you go eat six meals in a day and tell me if you can still reach or be under your calorie goals.
00:12:02.000 --> 00:12:02.879
It good luck.
00:12:03.440 --> 00:12:16.159
And some people do, and and honestly, the the so here's the tweak on the on the myth, the the slight reality, the little quick kernel of truth is that um, you know, the the thermic effect of food is the same.
00:12:16.320 --> 00:12:18.559
Six small meals, three large meals.
00:12:18.799 --> 00:12:21.759
Given the same total calories in a day, it's gonna have the same effect.
00:12:21.919 --> 00:12:34.320
But but um behaviorally speaking, there are some people that do a little better controlling their hunger with with more frequent smaller meals.
00:12:34.399 --> 00:12:34.720
Yeah.
00:12:34.960 --> 00:12:44.960
Um, and you know, for some people that works a little better and and they feel less hunger throughout the day having frequent smaller meals rather than like kind of three sit-down bigger meals.
00:12:45.440 --> 00:13:01.679
So so it's not that the it's not that it's stoking the metabolism, but it but it is a way that some people find it helpful to manage hunger, yeah, and and therefore maintain the calorie deficit that they're trying to get.
00:13:01.919 --> 00:13:15.279
I I think the reason I'm so passionate about this one, and the reason I kind of got going off on my tangent about how it doesn't work for people in a lot of cases, it actually does for some people, like like Rick was talking about, how it really helps kind of settle that so they're not over.
00:13:16.000 --> 00:13:16.960
But it's nothing to do with the calories.
00:13:17.360 --> 00:13:18.000
No, yeah, yeah.
00:13:18.159 --> 00:13:35.039
So I think it's like what he pointed out, and what I should have really started with is it's if you do it mindfully, like, but I think what happened when this all got really popular, and the theory was like, well, you're just not, you know, you're really not uh getting that metabolic fire going enough times in a day.
00:13:35.120 --> 00:13:41.759
So if you eat six times in a day, the problem was is that people were eating six times in a day, but it wasn't smaller amounts.
00:13:42.000 --> 00:13:43.120
So do you know what I mean?
00:13:43.279 --> 00:13:49.360
Like so it was like, yes, they they took the whole oh eat six times a day, but they never reduced the amount, right?
00:13:49.679 --> 00:13:51.919
So now you're just having six meals in their day.
00:13:52.080 --> 00:14:19.840
Like, look, I eat six meals a day, and I'm gonna get skinnier because I'm gonna eat half of a cookie, a crumple cookie, yes, six times a day rather than it's just yeah, it's it yeah, that was my problem with it, is because it wasn't being mindfully like, oh, I'm gonna eat really small meals, like these are gonna be like sustaining meal, like high protein, high good fat mills, because that's what we know is and being very cautious about quantity because if you're doing six instead of three, your quantity needs to be at least half less.
00:14:20.000 --> 00:14:21.440
Like it's yeah, so so yeah, you're right.
00:14:21.519 --> 00:14:27.200
I think that mindfully, doing it very intentionally, very deliberately, um, is is kind of a key on that.
00:14:27.440 --> 00:14:28.960
So if it works for you, great.
00:14:29.120 --> 00:14:33.200
But the myth is is that just doing that alone is gonna cause weight loss.
00:14:33.279 --> 00:14:35.759
It's not, it's going to be your overall intake.
00:14:36.000 --> 00:14:42.879
Yeah, and and if it works for you, it's not because your metabolic fire is burning hotter and longer every day.
00:14:42.960 --> 00:14:47.759
It's it's because you're you're eating, you're managing your hunger better.
00:14:47.919 --> 00:14:49.279
You're consuming, yeah, and you're consuming less.
00:14:50.480 --> 00:15:07.360
You know, we find on a total side note, um, unrelated to this myth, but actually the one thing I do love about the smaller mills more frequently throughout the day tends to be with on the GLP one, since you do slow down your gastric emptying, you find that a lot of people, frankly, just can't eat that much at one sitting.
00:15:07.440 --> 00:15:12.000
Yeah, yet we are always ad advocates of making sure you're not nutritionally void.
00:15:12.080 --> 00:15:18.559
We're we're as famously said, we're on a we're uh we want a calorie restriction, not a nutritional restriction.
00:15:18.639 --> 00:15:21.519
Or yeah, calorie deficit, not a nutritional deficit.
00:15:21.759 --> 00:15:22.399
And it's so true.
00:15:22.480 --> 00:15:32.799
And so if it just means that you're not able to eat enough at one sitting for our our some of our GLP1 patients, this is a beautiful setup because the GLP1 really doesn't allow them to overeat typically.
00:15:32.879 --> 00:15:34.960
And so they can eat those smaller meals in a day.
00:15:35.039 --> 00:15:41.120
But just a reminder that these are six smaller meals in a day, not six full-size meals in a day.
00:15:41.360 --> 00:15:42.080
As much as you can, yeah.
00:15:42.159 --> 00:15:44.000
Yes, and it's not the metabolic burn that's a good thing.
00:15:44.159 --> 00:15:45.919
It's not the metabolic burn that that does it.
00:15:46.000 --> 00:15:46.720
That's I think the myth.
00:15:47.200 --> 00:15:48.000
So myth busted.
00:15:48.240 --> 00:15:49.279
Busted, yeah.
00:15:49.519 --> 00:15:50.960
Okay, here we go.
00:15:51.679 --> 00:15:52.960
I think we're at month number seven.
00:15:53.039 --> 00:15:55.519
If we go back and count the ones from last week, and then this.
00:15:55.759 --> 00:15:59.919
So crash diets and detoxes are the fast track.
00:16:00.080 --> 00:16:06.080
So, like a rapid crash diet or a juice cleanse is an efficient way to lose fat.
00:16:06.639 --> 00:16:08.879
I am so passionate.
00:16:09.120 --> 00:16:21.840
I feel like I feel like I'm looking, I know you, I know you well enough that like what even for me to say that when I say it, you know, I just read that little like a little snippet that I wrote down on on this myth about crash diets and juice cleanses and how it's efficient.
00:16:21.919 --> 00:16:29.360
I like just saying that, watching you, I can just see like like the smoke coming out of your eyes and ears, like this is so wrong.
00:16:29.600 --> 00:16:34.559
Oh, it's just how many times are we gonna repeat this stuff?
00:16:34.639 --> 00:16:44.879
Like, not we, but I mean, how many times as a society are we gonna do a cleanse or a liver cleanse or a detox or a parasite cleanse or a a bowel cleanse or the juicing?
00:16:45.200 --> 00:16:49.679
I mean, how many times are we gonna have you ever met someone that's done just those things alone?
00:16:50.000 --> 00:16:51.039
And it was like, that was it?
00:16:51.279 --> 00:16:51.759
That fixed it.
00:16:51.840 --> 00:16:52.480
That fixed it.
00:16:52.639 --> 00:16:53.200
Never.
00:16:53.440 --> 00:16:54.159
It's never.
00:16:54.240 --> 00:17:01.360
I'm saying with confidence, I've talked to hundreds of patients that have done all of these things.
00:17:01.600 --> 00:17:11.119
And the truth is, is that the reason I love it when people talk about this is because I know that they're looking into trying to help fix something, right?
00:17:11.359 --> 00:17:16.559
The the the idea that they care about their health enough to where they'll do these crazy juice cleanses.
00:17:16.720 --> 00:17:24.079
Like if you can work short-term, short term, the number on the scale decreases.
00:17:24.160 --> 00:17:24.400
Yep.
00:17:25.039 --> 00:17:30.319
Most of that is water and glycogen and uh this aggressive restriction.
00:17:30.720 --> 00:17:33.440
Also, it's it's fat and muscle.
00:17:33.519 --> 00:17:35.599
Yeah, like everything, and that's bad.
00:17:36.079 --> 00:17:42.240
Yes, and these detoxes, I mean, like there's no science that supports that any of these d detoxes work.
00:17:42.400 --> 00:17:45.279
Now, you're gonna say, well, look, yeah, you're part of the problem.
00:17:45.440 --> 00:17:50.000
You're Western medicine and your training obviously didn't help you do all this stuff.
00:17:50.640 --> 00:17:58.640
Go talk to anyone that's recommending a detox that's not making money, like their special vitamins that detox you or something like that.
00:17:59.039 --> 00:18:01.440
It just frankly, you have to live the right life.
00:18:01.599 --> 00:18:07.839
You can't take 10 or 20 years of bad behavior and get rid of it in a weekend detox.
00:18:08.160 --> 00:18:08.319
Right.
00:18:08.559 --> 00:18:24.480
And I just think that that our focus, and you know how I think we can agree that we both feel about this, that it we would rather you make incremental, small lifestyle changes over time and eventually kind of, I guess we'll call it detox your body from a lot of bad behaviors and things.
00:18:24.880 --> 00:18:37.759
Well, interestingly, uh, most humans that I know have a few little things that are constantly detoxing their system, their liver and their kidneys are constantly doing exactly that.
00:18:37.839 --> 00:18:41.759
That like you already have a detox product that clears your stuff.
00:18:41.839 --> 00:18:50.079
And and and so feeding it well and allowing your body to function properly, like you've got the equipment to detox.
00:18:50.559 --> 00:18:57.279
Well, I just think and and anything that's done at the extreme is not maintainable and it's most likely not going to be healthy.
00:18:57.440 --> 00:19:06.160
So, you know, once again, if you listen to this and you're like, look, I've done these detoxes or I've done my juice cleanse and all that stuff, and it's just so amazing.
00:19:06.240 --> 00:19:21.920
I feel so amazing afterwards and well, good for you, but I just I I don't think there's anything anecdotally in clinic or anything scientifically that would support the claims that this is actually long, long or short term solution to anything.
00:19:22.079 --> 00:19:22.319
Yeah.
00:19:22.480 --> 00:19:31.920
So if you're talking about, hey, I really want to add more fruits and veggies and antioxidant type, strong, heavy antioxidant type foods into your diet, we're all for it, right?
00:19:32.079 --> 00:19:35.519
We we push the fruits and veggies and everything else that's you know really good for you.
00:19:35.599 --> 00:19:37.359
And those do have antioxidants.
00:19:37.599 --> 00:19:46.319
But as far as doing this as a fad weekend, two weeks, one month big juice cleanse, fad cleansing, detox.
00:19:46.720 --> 00:19:57.279
Um, not only does the science not support it, so that myth has been busted, but we don't support anything that you can't, you know, really kind of stick with more long term.
00:19:57.519 --> 00:19:58.000
Yeah.
00:19:58.240 --> 00:19:59.279
And I'm busted.
00:19:59.440 --> 00:20:01.839
I say we, but I mean I think that you feel that way.
00:20:01.920 --> 00:20:06.160
But I just I am I'm so passionate about it because I just get asked about it all the time.
00:20:06.480 --> 00:20:10.079
I feel like I feel like I'm like poking you with a stick when I say even talk about this.
00:20:10.319 --> 00:20:16.720
It's just it's just because I've watched people literally throw thousands of dollars away.
00:20:16.880 --> 00:20:20.880
And these are not people that have thousands of dollars to throw away, and who really does, right?
00:20:21.039 --> 00:20:39.039
But it's just hard to watch that because they they ended up doing it maybe even a few times, thousands of dollars, all that time, and uh here they end up back at the same place they started that, wondering why it didn't fix their you know, yeah, right inflammatory bowel disease, right?
00:20:39.119 --> 00:20:40.720
Whatever they're trying to get fixed.
00:20:40.960 --> 00:20:42.960
So frustrating to watch.
00:20:43.279 --> 00:20:43.599
All right.
00:20:43.680 --> 00:20:45.839
So if that felt like poking with a stick, here's one.
00:20:45.920 --> 00:20:48.480
And we we've actually I think we've actually talked about this before.
00:20:48.799 --> 00:20:51.839
Let's just re- we're gonna rehash some of this thing, some of this little review.
00:20:51.920 --> 00:20:53.680
We'll call it this a review lesson.
00:20:53.920 --> 00:20:55.279
Um myth.
00:20:55.440 --> 00:20:58.240
This will be our, I think it's our final myth for tonight.
00:20:59.039 --> 00:21:00.319
All right, are you ready for this?
00:21:00.480 --> 00:21:03.200
Yeah, I'm really I I just want to apologize ahead of time.
00:21:03.279 --> 00:21:05.200
I am horrible at following scripts.
00:21:05.359 --> 00:21:07.279
Like that's all right.
00:21:07.440 --> 00:21:10.559
We talk about what we're gonna talk about, and then we just might lose different stuff.
00:21:10.799 --> 00:21:11.359
Yeah, that's fine.
00:21:11.440 --> 00:21:12.160
That's totally fine.
00:21:12.240 --> 00:21:13.599
I mean, we just talk.
00:21:13.839 --> 00:21:15.119
All right, so here's the myth.
00:21:15.200 --> 00:21:20.079
And again, this feels like I feel like just saying this out loud, I'm going, I'm poking you in the eye.
00:21:20.480 --> 00:21:22.079
All right, GLP one drugs.
00:21:22.160 --> 00:21:32.000
So we're talking about semaglutide, trzepatide, your your osempic, wagovi, uh, zep bound, manjaro, you know, all those soon to be retatroe type.
00:21:33.039 --> 00:21:35.519
In fact, we're people are finding it online and using it.
00:21:35.599 --> 00:21:35.680
Sure.
00:21:35.920 --> 00:21:37.759
We're talking to them, and anyway.
00:21:38.079 --> 00:21:44.720
Um, so so those GLP one drugs mean you don't need to diet or exercise.
00:21:44.880 --> 00:21:45.039
Yeah.
00:21:45.200 --> 00:21:49.359
Why would you the the shot does all the work and lifestyle no longer matters.
00:21:49.599 --> 00:21:52.720
Just get on a shot, your problems will be fixed.
00:21:54.000 --> 00:21:56.000
I can't even say it with a straight hand.
00:21:56.480 --> 00:21:59.759
Like it's so it's it the thing is here's the thing with this.
00:22:00.160 --> 00:22:03.519
myth is there are some people that that's true for.
00:22:04.000 --> 00:22:22.880
Like I I know a handful of people that they they they start with uh a GLP one shot and they're like this is great I eat whatever I want which talking to them that their their quantity that they're able to consume is less and they and they lose a bunch of weight and they you know and and they don't they're like I'm not doing anything different.
00:22:23.039 --> 00:22:29.519
Yeah it's but I I I think that's the exception to the rule.
00:22:29.599 --> 00:23:14.240
Yeah and it's not the best way to proceed as if you're looking for overall health and that that's I think our big thing is we're not just looking for a number on a scale we're looking for uh body composition changes that make you healthier uh and and increase your longevity we just we are not looking as the GLP1 as the solution we actually are looking at the lifestyle changes as the solution and the GLP one to help you it's a tool with that with that yeah with that process it's just a tool but if you do it the other way around let's just pretend for whatever reason financially I don't know GLP1s get ripped off the market for some odd reason we find out they you know they cause something weird and and no one can take them anymore for whatever reason.
00:23:14.400 --> 00:23:25.759
Oh my um do you have any lifestyle changes that you've been working on in in with a GLP one that you can say hey I can yep I don't have my GL1 but I can keep this up I can do this.
00:23:26.240 --> 00:23:36.079
And so really it's just it's not that's not why we promote that but the truth is is that okay skinny first of all skinny does not mean healthy.
00:23:36.400 --> 00:23:53.119
So people that are like you talk about and I have patients in my clinic that um probably you know maybe if they were willing to tell me the truth they probably get the medication they maybe don't make much effort on their everyone everyone who goes to the clinic and here's Greg on this is like another like like Greg says I'm a liar.
00:23:53.599 --> 00:24:01.839
I'm a liar you're a liar yeah you're all liars so it just ultimately comes down to uh sometimes we don't always share everything with our medical provider.
00:24:02.000 --> 00:24:07.440
I I I accept I accept and acknowledge that I don't always probably get told exactly the truth.
00:24:07.759 --> 00:24:12.160
And I know that they're not doing that um because they don't like me or something like that.
00:24:12.240 --> 00:24:16.160
It's more so probably um not wanting to hear about it.
00:24:16.640 --> 00:24:17.440
And I get that.
00:24:17.599 --> 00:24:36.000
So all I would say though is that is that skinny does not mean healthy and that your chance of regaining weight without making lifestyle changes if you ever do choose or by are forced to get off a GLP1 medication, you hunt you the chances of you regaining that weight are significantly higher.
00:24:36.240 --> 00:25:48.880
And I know there's studies that support that I can't cite one off the top of my head but I can tell you doing this for the years that I've done it if you are not willing to make the lifestyle changes then without the medication you can it can it can be rough and uh you get off you will gain that weight back usually rather quickly and once again the weight you did lose if you're not staying active and doing the lifestyle things keeping your protein up getting your water much higher risk for side effects on the medication and much higher risk for losing muscle and bone density and so if your goal is to lose muscle and bone density I guess that's what you should do is just give it a shot and don't don't exercise never just starve yourself don't move whatever okay educational informational purposes only this is not educational information don't do any of these things don't do any of that so we're obviously being sarcastic yeah big fans of of the lifestyle things that that really do make the difference and again the GLP1 medicines amazing we are huge advocates huge as a tool like a tool in your tool belt to be used um in order to do the things that really matter and are sustainable and make you healthier.
00:25:49.119 --> 00:25:59.119
Sure it's um yeah it goes without being said I mean just we are definitely about the whole picture here um we don't want to just one sliver of the picture and and say that that's the whole thing.
00:25:59.279 --> 00:26:14.079
So um the GLP1s even any other weight loss medications truly this really applies to if you can do the the things with the medication not only do they tend to usually work much better for people because not everyone does just go way down.
00:26:14.160 --> 00:26:17.839
Some people really have to work at this even with the GLP one medications.
00:26:17.920 --> 00:26:29.359
It's not I for the patients that I have that that know three people that are on them that are just the weights just falling off and they're like why isn't it doing that for me?
00:26:29.599 --> 00:26:41.920
Why isn't it doing and those are the ones that are frustrated that look are looking for solutions and really it's like I mean we can only get to a certain point where you can only up the GLP1 medication to so high right and then and then it comes down to the lifestyle stuff.
00:26:42.000 --> 00:26:54.559
So when we can have that lifestyle stuff implemented and working on that that's where we see the biggest bang bang for our buck and then the GLP1s are really just obviously assisting with all of that and helping all of that kind of work and process better.
00:26:54.799 --> 00:27:08.640
Yeah so okay myth busted the GLP1 drugs are a tool not the means or not the end in and of themselves don't treat them that way all right so I guess that's all are myths.
00:27:08.720 --> 00:27:27.839
That's all the ones I wrote down okay no I think that's a good I'm looking at some of my other little jots I dumped down yeah calories yeah we talked about some of the little kernels of truth that some of these have um yeah I'd be interested to know what which of these myths people believed the most or the longest.
00:27:28.079 --> 00:27:36.400
Agree and it's interesting because we it's been you know it's like some of the myths are not just like uh from like influencers or things like that.
00:27:36.480 --> 00:28:05.920
A lot of these myths are actually stuff that you know really has been even taught in schools or like um truly like um even the government has been some of the conspiracy guy but you know the food pyramid is not the greatest example of like how it was is like really not a great example of like actually how we should come to eating but changed yeah it's just a lot of it um a lot of it you just have to obviously I don't I think the biggest thing with all of these is that there's not just one solution to any problem.
00:28:06.079 --> 00:28:12.319
You need to look at this as like a multiple solutions for a very complex system.
00:28:12.720 --> 00:28:14.319
Yeah it's not just one thing.
00:28:14.480 --> 00:28:20.640
It's not just get on a shot it's not just exercise right like that's right that's what a lot of these talk about it's not just a cleanse.
00:28:20.799 --> 00:28:32.240
Like if you want to look at this as like hey I need to look at this as a whole and we need to work on all the things um then I think that that's really what what's going to be your best bang for your buck.
00:28:32.319 --> 00:28:40.880
And that's really what science and really in clinic watching this happen that's really yeah that's really where you're gonna get your best bang for your buck.
00:28:41.039 --> 00:29:03.119
Yeah because who okay that and that and that's why I I think that's why we are passionate about talking about these things is because we've seen uh that's what is effective and that's what help people feel better not you know not just aim for a a number on a scale sure uh but but just feel a lot better and healthier and and live the live their healthier better life.
00:29:03.200 --> 00:29:56.079
Yeah so don't get drug into the fads um we'll talk we'll come up we'll try to do some of these uh additional myths as things come up and go along I'm sure there's a whole lot another handful of uh myths that we could uh do in a whole other I'll start collecting more we'll do more myth but these are the ones that kind of came up for us that we wanted to hit and and because they just come up in clinic all the time and they do and in different ways you know it's not like everybody comes in hey I heard this thing or whatever it's just it's just people's behavior over time or I I grew up this way or this is what my mom taught me or I learned it in Weight Watchers or not the you know whatever I mean like like different program people have you know how many people do you know in their 50s that have been through you know Jenny Craig Weight Watchers you know all the all the name brand kind of tried this tried this tried this and the and there's little tweaks of some of these myths I think they get get perpetuated.
00:29:56.400 --> 00:30:22.079
Anyway no more myths no more myths we'll we'll start keep we'll keep on myth busting as we go along I think I think every episode we probably always do talk about what a little bit what yeah a little bit of like what what is thought to be and what actually is reality and we'll always try to leave you with what the science says but also then what we see in in all practicality because sometimes the science and the practical advice is not always necessarily perfectly aligned.
00:30:22.160 --> 00:30:28.240
Yeah but I think that finding the balance between the two uh is really where the the magic happens.
00:30:28.400 --> 00:30:42.640
Yep great okay well let us all be healthier ever after we will be back next week talking about uh I don't know should we do the insulin next week insulin we're gonna talk about something fun I'm excited about anyway cheers see you next week
00:00:24.719 --> 00:00:25.600
Okay, here we are.
00:00:25.679 --> 00:00:26.160
We're back.
00:00:26.320 --> 00:00:26.559
Yeah.
00:00:26.719 --> 00:00:29.839
This is uh version two of the myth busting.
00:00:30.000 --> 00:00:31.280
Um I'm Rick Sorensen.
00:00:31.359 --> 00:00:32.240
This is Greg Camp.
00:00:32.479 --> 00:00:41.200
Uh this is Healthier Ever After the podcast, and we are talking about lifestyle changes that lead to health ever after.
00:00:41.359 --> 00:00:41.520
Yeah.
00:00:42.240 --> 00:00:42.560
Yeah.
00:00:42.880 --> 00:00:44.719
We've been busting some myth last week.
00:00:44.799 --> 00:00:50.399
We we just ran out of time and we we don't want to take, you know, make these episodes uh just way too long.
00:00:50.560 --> 00:00:52.960
So we're going to we're gonna just continue our myth busting.
00:00:53.039 --> 00:00:56.320
This is uh a podcast for informational and educational purposes only.
00:00:56.479 --> 00:01:07.680
We do hope that you uh talk to your medical provider before starting any uh weight loss program, dietary supplement, uh diet regimen, yeah, activity, anything.
00:01:07.840 --> 00:01:08.959
Talk to your doctor.
00:01:09.040 --> 00:01:12.480
Um, but we hope that we have some helpful things you can discuss with them.
00:01:12.879 --> 00:01:13.040
Sure.
00:01:13.200 --> 00:01:20.000
Generate hopefully, even just topics to generate that discussion um to be a little more pointed with your medical provider.
00:01:20.079 --> 00:01:32.319
Um, sometimes you don't always know which questions to ask, and hopefully you'll get enough information here to where you really know what your aim and focus is, and then you can really cater your medical visits uh to that.
00:01:32.480 --> 00:01:32.959
Yeah.
00:01:33.200 --> 00:01:33.920
All right, ready?
00:01:34.079 --> 00:01:34.959
Well, let's just dive in.
00:01:35.040 --> 00:01:36.239
Yeah, continue our myths.
00:01:36.480 --> 00:01:37.200
Continuing on.
00:01:37.359 --> 00:01:40.239
All right, myth starvation mode.
00:01:40.400 --> 00:01:42.480
Eating too little stalls weight loss.
00:01:42.640 --> 00:01:50.000
So the myth is if you eat too little, your metabolism shuts down, so you stop losing entirely.
00:01:50.239 --> 00:01:53.200
You have to eat more to lose.
00:01:54.560 --> 00:01:57.439
So this is energy in, energy out.
00:01:57.599 --> 00:01:59.280
And um, so the myth is, right?
00:01:59.439 --> 00:02:04.640
Obviously, if this were the case, the starving kids in Africa, like they'd all be fat, right?
00:02:04.719 --> 00:02:05.680
Because they don't eat enough.
00:02:05.840 --> 00:02:06.079
Right.
00:02:06.560 --> 00:02:07.680
So it's like, yes.
00:02:07.920 --> 00:02:09.759
I mean, the metabolism does adapt.
00:02:09.840 --> 00:02:10.000
Yes.
00:02:10.240 --> 00:02:12.159
We've talked about this, and we'll talk about it more.
00:02:12.240 --> 00:02:15.360
It does adapt down with weight loss, but it does not fully stop.
00:02:15.599 --> 00:02:16.319
And it doesn't stop.
00:02:16.400 --> 00:02:19.199
I mean, you have to still, your heart has to beat, your lungs have to run.
00:02:19.280 --> 00:02:30.159
I mean, you you're always gonna have that base, base metabolic burn, um, even if it's lower as you lose weight and/or you're eating less calories because there is that metabolic adjustment.
00:02:30.319 --> 00:02:35.599
Um, the truth is that um if you're eating too little, you will continue to still lose weight.
00:02:35.759 --> 00:02:38.879
Uh, but there is a but in all of these, right?
00:02:38.960 --> 00:02:41.039
We're always gonna give our perspective real world.
00:02:41.280 --> 00:02:55.120
You know, I I found that a lot of people that end up doing this whole um not eating enough, um, a lot of times the reason why their weight loss stalls is because they just don't feel like moving or doing anything because their energy is so horrible.
00:02:55.199 --> 00:02:55.439
Yeah.
00:02:55.680 --> 00:03:05.599
So it's it's not that, yeah, they're still gonna lose weight and things like that, but most of your weight loss in that case, especially if you're starving yourself, you're not gonna be able to maintain good muscle mass, right?
00:03:05.759 --> 00:03:20.879
Which is why you also have that metabolic down because your muscles, as we're gonna get into with our insulin stuff that we're gonna talk about in future episodes, your muscles are the your primary driver of how insulin and and uh glucogen glycogen and all that stuff just work together.
00:03:20.960 --> 00:03:27.360
And so unfortunately with something like this, is it's like, yes, the myth is that yes, you like almost like you can't starve.
00:03:27.439 --> 00:03:28.879
You're gonna gain weight if you don't eat.
00:03:29.039 --> 00:03:30.080
No, that's not the case.
00:03:30.240 --> 00:03:37.120
What it is is that is that you will continue to lose weight, but arguably your energy is gonna be less.
00:03:37.360 --> 00:03:41.919
You're gonna some of that weight you're gonna lose is gonna be the good stuff, which is not what anyone wants to lose.
00:03:42.000 --> 00:03:44.400
And so, I mean, I don't know, it's it is a myth.
00:03:44.479 --> 00:03:48.960
You can still lose weight if you starve yourself, essentially, but um, I don't recommend it.
00:03:49.280 --> 00:03:51.360
Well, so yeah, I agreed.
00:03:51.439 --> 00:04:00.960
Um, and and when we talk about like eating less versus starving, like starvation mode, it's a real thing, but it's it's overestimated.
00:04:01.039 --> 00:04:07.280
And and I think the thing to think about this, the way to think about this is that uh your your body adjusts and it will adjust down.
00:04:07.360 --> 00:04:10.319
And and and as you lose weight, your resting metabolism is lower.
00:04:10.479 --> 00:04:11.680
We've talked about that quite a bit.
00:04:11.759 --> 00:04:17.519
Um, but the way to think about it is your body turns down a dial, it doesn't flip an off switch, yeah, right?
00:04:17.680 --> 00:04:31.519
Like, like so there are some there are some um adjustments that are helpful to be aware of, and and your body does adapt a little bit, but it's not again, it's not like turning off metabolism, it's it's just dialing down a little bit.
00:04:31.600 --> 00:04:35.199
And those are some adjustments that you then can adapt to as well.
00:04:35.360 --> 00:04:35.759
Yeah.
00:04:36.000 --> 00:04:45.120
I I uh I'll tell a quick story um that I just thought of as as you were talking about that, and it's uh it's it was just more so, and hopefully it it kind of correlates here.
00:04:45.199 --> 00:04:52.079
It's just sometimes I think of kind of experiences with uh with patients, and and um, and you know, so hopefully this will kind of help with that.
00:04:52.160 --> 00:05:00.079
So I I had a patient that was coming to see me for a little while, and she actually ended up getting on a a GLP1 medication and and did look quite well for a little while.
00:05:00.160 --> 00:05:05.199
You know, she was losing weight and feeling pretty good, and and then she really just the weight loss just stopped.
00:05:05.279 --> 00:05:18.079
And she'd come in for a couple months, and despite adjusting her dose and really hitting home those lifestyle changes with protein and and uh and and even talking about time in of eating or you know, just to see if she's getting that late night creep or whatever.
00:05:18.160 --> 00:05:20.480
I just it didn't seem to matter what we talked about.
00:05:20.560 --> 00:05:23.199
It just she just seemed to be stalled out.
00:05:23.519 --> 00:05:28.480
And you know, at first it seemed like she's like, I just don't understand how I'm stalled out.
00:05:28.720 --> 00:05:36.319
I I order in a meal, uh, usually like a just uh you know, just the pre-ordered meals that are like supposed to be full of protein and nutrients and all stuff.
00:05:36.399 --> 00:05:40.800
And she's like, and I only eat half of one of those a day.
00:05:41.360 --> 00:05:45.120
I'm like, that's all you're eating, like just like a half of a prepped meal a day.
00:05:45.279 --> 00:05:49.279
She's like, yeah, it's maybe around 500 to 600 calories max.
00:05:49.439 --> 00:05:54.000
And I'm not really eating anything else, so I just don't know how I'm not losing weight.
00:05:54.240 --> 00:06:01.040
And I'm sitting there like this myth being true, I'm like, you can't live, you can't not be losing weight.
00:06:01.199 --> 00:06:10.000
And she was like, you know, she was in her 200 plus pounds, so it wasn't like it's not like we we were trying to lose weight at 120 pounds, right?
00:06:10.319 --> 00:06:11.839
She had weight to lose.
00:06:12.079 --> 00:06:15.120
So this just didn't make any sense to me.
00:06:15.199 --> 00:06:24.639
So so sometimes when you hear a myth like this, and so I start diving into her after a few months, and she's frustrated and like, I don't even know why I'm doing this, I'm not even losing any weight, and I don't even eat anything.
00:06:24.720 --> 00:06:25.439
What do you want me to do?
00:06:25.600 --> 00:06:31.600
Eat nothing, and so what we I dove into more of a day-to-day schedule with her.
00:06:31.680 --> 00:06:32.800
Like, what are you doing day to day?
00:06:32.879 --> 00:06:46.000
And what I was able to get out of that is that she was only during the week, usually Monday through Friday, eating half of a planned meal per day, and then would absolutely destroy this over the weekend.
00:06:46.079 --> 00:06:47.199
Because I was like, What do you well?
00:06:47.360 --> 00:06:49.839
We talk about Monday and Friday, Monday through Friday all the time.
00:06:50.000 --> 00:06:54.079
And then, like through the weekend, she was like, I'm like, hey, what'd you what do you do on the weekend?
00:06:54.160 --> 00:06:55.279
Let's talk about your weekends.
00:06:55.439 --> 00:06:57.199
Oh, we usually travel on the weekends.
00:06:57.279 --> 00:07:00.240
We almost rarely stay home and we usually travel and we go here and we do this, we do that.
00:07:00.319 --> 00:07:03.839
I'm like, so you're not doing your planned meals on those, those are meals that you prep at home.
00:07:03.920 --> 00:07:05.680
So what are you doing when you're traveling?
00:07:05.759 --> 00:07:07.120
Oh, yeah, we'll just stop at the gas station.
00:07:07.279 --> 00:07:07.839
We'll do here.
00:07:08.000 --> 00:07:08.879
We usually go out to eat.
00:07:08.959 --> 00:07:14.079
And so what we were finding is that she was truly pretty much starving herself at all week long.
00:07:14.160 --> 00:07:17.360
I mean, like, I don't want to say starve, but really under on the week.
00:07:17.759 --> 00:07:19.360
Severely restricting her calories.
00:07:19.600 --> 00:07:30.720
But then on the weekends, she was going way, and I mean way over on the calories, but she was so hyper-focused on the five days she wasn't eating anything.
00:07:30.959 --> 00:07:32.639
Yeah, it's not accomplishing anything.
00:07:32.800 --> 00:07:41.519
Yeah, and then on the on the on the weekend, she's like eating not just overeating on the calories, but eating all the bad stuff, right?
00:07:41.680 --> 00:07:44.959
I mean, gas station food and and eating out and and overeating.
00:07:45.120 --> 00:07:50.079
And so what was happening is that she was dialing down that switch, right?
00:07:50.240 --> 00:07:53.839
Like you said, you don't turn it off, but she's dialing it down all week.
00:07:54.240 --> 00:07:58.720
So I I I turn my metabolism to the lowest possible place it can be.
00:07:59.040 --> 00:08:03.040
And then I just slam it with calories and it doesn't know what to do.
00:08:05.279 --> 00:08:09.759
So we literally added more calories back into her daily diet.
00:08:09.839 --> 00:08:15.519
So I was like, look, like you're just eating too little during the week and you're overeating on the weekend and all the bad stuff.
00:08:15.759 --> 00:08:26.560
I want you to try to find that if you bring up all the calories across the board to 1200 calories, so you're not starving yourself and feeling less energetic and really malnourished during the week.
00:08:26.720 --> 00:08:30.879
And we level this off to where you don't have these big spikes on the weekend.
00:08:31.120 --> 00:08:31.920
What happened?
00:08:32.159 --> 00:08:36.080
Came in the next month, she's down 12 pounds, came in the next month, she's down eight pounds.
00:08:36.159 --> 00:08:37.919
Like, and so it was just awesome to watch that.
00:08:38.000 --> 00:08:41.200
And it was just once we figured that out, and I really think that's where this comes in.
00:08:41.360 --> 00:08:59.759
It's it's like you, if you're she was intermittently starving herself, essentially, yeah, and then but then going so overboard on the weekends when they would travel, she wasn't really perceiving that as a problem, but she had dialed her metabolism back so far and then really just hiked up those calories on the weekends.
00:09:00.320 --> 00:09:07.360
So, yes, you you can't, and I know that that was a little bit off topic, but it was really just a good story, though.
00:09:07.519 --> 00:09:12.799
It's it speaks to just yeah, actually, your body does pretty dang good with actually a little bit more level.
00:09:13.039 --> 00:09:14.080
No, we've talked about that.
00:09:14.159 --> 00:09:19.679
In fact, I picked I I remember having a conversation with you with a couple of patients um about the same thing.
00:09:19.759 --> 00:09:21.360
It was just a matter of like what's going on.
00:09:21.440 --> 00:09:37.840
We hit this plateau, and and and it really was just a matter of like, let's just take a step back and just watch for a week or two what is happening, you know, weekdays, weekends, night, morning, and and and and really it was very uh enlightening to them to say, oh, you know what?
00:09:37.919 --> 00:09:39.600
Yeah, we are cheating quite a bit.
00:09:39.759 --> 00:09:45.440
Yeah, you know, the things that they were not really aware of or paying attention to.
00:09:45.600 --> 00:09:46.879
Um so true.
00:09:46.960 --> 00:09:50.799
And I I really just think it comes down to starvation mode.
00:09:50.879 --> 00:09:51.840
We're saying myth.
00:09:51.919 --> 00:09:58.720
Okay, so on its face, scientifically, we're saying that you can't you don't stop burning all calories when you're starving.
00:09:58.799 --> 00:10:01.919
Like there's no such thing as gaining weight while you're under-eating.
00:10:02.159 --> 00:10:07.759
But what there is is that is that your your metabolism and your metabolic system will adapt and adjust.
00:10:07.840 --> 00:10:12.960
Your body is meant to uh adjust for times of feast and famine.
00:10:13.120 --> 00:10:22.879
And at feast, you'll gain weight and in famine, um, you will lose weight, but your body really shuts down the metabolism to not burn any excess calories.
00:10:23.120 --> 00:10:30.960
And so you need to be kind of aware of like not having these huge spikes throughout the week or the month that you're like, hey, I don't hardly eat anything.
00:10:31.200 --> 00:10:32.720
Well, and I'm not losing weight.
00:10:32.799 --> 00:10:33.679
Why am I not losing weight?
00:10:33.759 --> 00:10:34.720
Or I'm gaining weight.
00:10:35.279 --> 00:10:56.960
The problem is that you've you've downregulated your metabol metabolism and really like your weight overshooting the market very specific times, and so your body is just it can't lose weight that way, not effectively, and your energy is gonna be bad, and most likely your honestly, your nutritional profile as far as getting all the nutrients you need is probably gonna be pretty horrible too.
00:10:57.120 --> 00:10:57.519
Yeah.
00:10:57.919 --> 00:10:59.679
Okay, so rant over.
00:11:00.320 --> 00:11:02.480
Rant over on the starvation mode myth.
00:11:02.639 --> 00:11:04.000
All right, next myth.
00:11:04.159 --> 00:11:09.200
Uh, this is similar, I think, but um maybe a little tweak on the opposite end.
00:11:09.360 --> 00:11:13.039
Small frequent meals stoke your metabolism.
00:11:13.279 --> 00:11:20.159
So eating six small meals keeps the metabolic fire burning faster than three meals a day.
00:11:20.240 --> 00:11:21.919
Yeah, that's a myth.
00:11:22.159 --> 00:11:23.279
What's the reality?
00:11:23.440 --> 00:11:24.480
Like absolutely.
00:11:24.559 --> 00:11:26.159
I mean, we tried this, right?
00:11:26.240 --> 00:11:29.519
There was a a good time period when this was the thing.
00:11:29.679 --> 00:11:33.679
Oh, wait, you mean I need to eat three or four more meals in the day?
00:11:33.759 --> 00:11:34.960
That's my problem, is I'm not eating anything.
00:11:35.200 --> 00:11:36.320
So you eat six small meals.
00:11:36.480 --> 00:11:39.679
Yeah, just six small meals, and then I'll keep my metabolism fired up all day.
00:11:39.840 --> 00:11:41.840
It is it is so minimal.
00:11:42.000 --> 00:11:46.480
The the the the the you will increase your metabolism slightly when you eat a meal.
00:11:46.639 --> 00:11:50.320
It's never equivocal to what you actually overeat, right?
00:11:50.480 --> 00:12:01.600
And I'm sorry, but you go try it, you go do an experiment for a week, you go eat six meals in a day and tell me if you can still reach or be under your calorie goals.
00:12:02.000 --> 00:12:02.879
It good luck.
00:12:03.440 --> 00:12:16.159
And some people do, and and honestly, the the so here's the tweak on the on the myth, the the slight reality, the little quick kernel of truth is that um, you know, the the thermic effect of food is the same.
00:12:16.320 --> 00:12:18.559
Six small meals, three large meals.
00:12:18.799 --> 00:12:21.759
Given the same total calories in a day, it's gonna have the same effect.
00:12:21.919 --> 00:12:34.320
But but um behaviorally speaking, there are some people that do a little better controlling their hunger with with more frequent smaller meals.
00:12:34.399 --> 00:12:34.720
Yeah.
00:12:34.960 --> 00:12:44.960
Um, and you know, for some people that works a little better and and they feel less hunger throughout the day having frequent smaller meals rather than like kind of three sit-down bigger meals.
00:12:45.440 --> 00:13:01.679
So so it's not that the it's not that it's stoking the metabolism, but it but it is a way that some people find it helpful to manage hunger, yeah, and and therefore maintain the calorie deficit that they're trying to get.
00:13:01.919 --> 00:13:15.279
I I think the reason I'm so passionate about this one, and the reason I kind of got going off on my tangent about how it doesn't work for people in a lot of cases, it actually does for some people, like like Rick was talking about, how it really helps kind of settle that so they're not over.
00:13:16.000 --> 00:13:16.960
But it's nothing to do with the calories.
00:13:17.360 --> 00:13:18.000
No, yeah, yeah.
00:13:18.159 --> 00:13:35.039
So I think it's like what he pointed out, and what I should have really started with is it's if you do it mindfully, like, but I think what happened when this all got really popular, and the theory was like, well, you're just not, you know, you're really not uh getting that metabolic fire going enough times in a day.
00:13:35.120 --> 00:13:41.759
So if you eat six times in a day, the problem was is that people were eating six times in a day, but it wasn't smaller amounts.
00:13:42.000 --> 00:13:43.120
So do you know what I mean?
00:13:43.279 --> 00:13:49.360
Like so it was like, yes, they they took the whole oh eat six times a day, but they never reduced the amount, right?
00:13:49.679 --> 00:13:51.919
So now you're just having six meals in their day.
00:13:52.080 --> 00:14:19.840
Like, look, I eat six meals a day, and I'm gonna get skinnier because I'm gonna eat half of a cookie, a crumple cookie, yes, six times a day rather than it's just yeah, it's it yeah, that was my problem with it, is because it wasn't being mindfully like, oh, I'm gonna eat really small meals, like these are gonna be like sustaining meal, like high protein, high good fat mills, because that's what we know is and being very cautious about quantity because if you're doing six instead of three, your quantity needs to be at least half less.
00:14:20.000 --> 00:14:21.440
Like it's yeah, so so yeah, you're right.
00:14:21.519 --> 00:14:27.200
I think that mindfully, doing it very intentionally, very deliberately, um, is is kind of a key on that.
00:14:27.440 --> 00:14:28.960
So if it works for you, great.
00:14:29.120 --> 00:14:33.200
But the myth is is that just doing that alone is gonna cause weight loss.
00:14:33.279 --> 00:14:35.759
It's not, it's going to be your overall intake.
00:14:36.000 --> 00:14:42.879
Yeah, and and if it works for you, it's not because your metabolic fire is burning hotter and longer every day.
00:14:42.960 --> 00:14:47.759
It's it's because you're you're eating, you're managing your hunger better.
00:14:47.919 --> 00:14:49.279
You're consuming, yeah, and you're consuming less.
00:14:50.480 --> 00:15:07.360
You know, we find on a total side note, um, unrelated to this myth, but actually the one thing I do love about the smaller mills more frequently throughout the day tends to be with on the GLP one, since you do slow down your gastric emptying, you find that a lot of people, frankly, just can't eat that much at one sitting.
00:15:07.440 --> 00:15:12.000
Yeah, yet we are always ad advocates of making sure you're not nutritionally void.
00:15:12.080 --> 00:15:18.559
We're we're as famously said, we're on a we're uh we want a calorie restriction, not a nutritional restriction.
00:15:18.639 --> 00:15:21.519
Or yeah, calorie deficit, not a nutritional deficit.
00:15:21.759 --> 00:15:22.399
And it's so true.
00:15:22.480 --> 00:15:32.799
And so if it just means that you're not able to eat enough at one sitting for our our some of our GLP1 patients, this is a beautiful setup because the GLP1 really doesn't allow them to overeat typically.
00:15:32.879 --> 00:15:34.960
And so they can eat those smaller meals in a day.
00:15:35.039 --> 00:15:41.120
But just a reminder that these are six smaller meals in a day, not six full-size meals in a day.
00:15:41.360 --> 00:15:42.080
As much as you can, yeah.
00:15:42.159 --> 00:15:44.000
Yes, and it's not the metabolic burn that's a good thing.
00:15:44.159 --> 00:15:45.919
It's not the metabolic burn that that does it.
00:15:46.000 --> 00:15:46.720
That's I think the myth.
00:15:47.200 --> 00:15:48.000
So myth busted.
00:15:48.240 --> 00:15:49.279
Busted, yeah.
00:15:49.519 --> 00:15:50.960
Okay, here we go.
00:15:51.679 --> 00:15:52.960
I think we're at month number seven.
00:15:53.039 --> 00:15:55.519
If we go back and count the ones from last week, and then this.
00:15:55.759 --> 00:15:59.919
So crash diets and detoxes are the fast track.
00:16:00.080 --> 00:16:06.080
So, like a rapid crash diet or a juice cleanse is an efficient way to lose fat.
00:16:06.639 --> 00:16:08.879
I am so passionate.
00:16:09.120 --> 00:16:21.840
I feel like I feel like I'm looking, I know you, I know you well enough that like what even for me to say that when I say it, you know, I just read that little like a little snippet that I wrote down on on this myth about crash diets and juice cleanses and how it's efficient.
00:16:21.919 --> 00:16:29.360
I like just saying that, watching you, I can just see like like the smoke coming out of your eyes and ears, like this is so wrong.
00:16:29.600 --> 00:16:34.559
Oh, it's just how many times are we gonna repeat this stuff?
00:16:34.639 --> 00:16:44.879
Like, not we, but I mean, how many times as a society are we gonna do a cleanse or a liver cleanse or a detox or a parasite cleanse or a a bowel cleanse or the juicing?
00:16:45.200 --> 00:16:49.679
I mean, how many times are we gonna have you ever met someone that's done just those things alone?
00:16:50.000 --> 00:16:51.039
And it was like, that was it?
00:16:51.279 --> 00:16:51.759
That fixed it.
00:16:51.840 --> 00:16:52.480
That fixed it.
00:16:52.639 --> 00:16:53.200
Never.
00:16:53.440 --> 00:16:54.159
It's never.
00:16:54.240 --> 00:17:01.360
I'm saying with confidence, I've talked to hundreds of patients that have done all of these things.
00:17:01.600 --> 00:17:11.119
And the truth is, is that the reason I love it when people talk about this is because I know that they're looking into trying to help fix something, right?
00:17:11.359 --> 00:17:16.559
The the the idea that they care about their health enough to where they'll do these crazy juice cleanses.
00:17:16.720 --> 00:17:24.079
Like if you can work short-term, short term, the number on the scale decreases.
00:17:24.160 --> 00:17:24.400
Yep.
00:17:25.039 --> 00:17:30.319
Most of that is water and glycogen and uh this aggressive restriction.
00:17:30.720 --> 00:17:33.440
Also, it's it's fat and muscle.
00:17:33.519 --> 00:17:35.599
Yeah, like everything, and that's bad.
00:17:36.079 --> 00:17:42.240
Yes, and these detoxes, I mean, like there's no science that supports that any of these d detoxes work.
00:17:42.400 --> 00:17:45.279
Now, you're gonna say, well, look, yeah, you're part of the problem.
00:17:45.440 --> 00:17:50.000
You're Western medicine and your training obviously didn't help you do all this stuff.
00:17:50.640 --> 00:17:58.640
Go talk to anyone that's recommending a detox that's not making money, like their special vitamins that detox you or something like that.
00:17:59.039 --> 00:18:01.440
It just frankly, you have to live the right life.
00:18:01.599 --> 00:18:07.839
You can't take 10 or 20 years of bad behavior and get rid of it in a weekend detox.
00:18:08.160 --> 00:18:08.319
Right.
00:18:08.559 --> 00:18:24.480
And I just think that that our focus, and you know how I think we can agree that we both feel about this, that it we would rather you make incremental, small lifestyle changes over time and eventually kind of, I guess we'll call it detox your body from a lot of bad behaviors and things.
00:18:24.880 --> 00:18:37.759
Well, interestingly, uh, most humans that I know have a few little things that are constantly detoxing their system, their liver and their kidneys are constantly doing exactly that.
00:18:37.839 --> 00:18:41.759
That like you already have a detox product that clears your stuff.
00:18:41.839 --> 00:18:50.079
And and and so feeding it well and allowing your body to function properly, like you've got the equipment to detox.
00:18:50.559 --> 00:18:57.279
Well, I just think and and anything that's done at the extreme is not maintainable and it's most likely not going to be healthy.
00:18:57.440 --> 00:19:06.160
So, you know, once again, if you listen to this and you're like, look, I've done these detoxes or I've done my juice cleanse and all that stuff, and it's just so amazing.
00:19:06.240 --> 00:19:21.920
I feel so amazing afterwards and well, good for you, but I just I I don't think there's anything anecdotally in clinic or anything scientifically that would support the claims that this is actually long, long or short term solution to anything.
00:19:22.079 --> 00:19:22.319
Yeah.
00:19:22.480 --> 00:19:31.920
So if you're talking about, hey, I really want to add more fruits and veggies and antioxidant type, strong, heavy antioxidant type foods into your diet, we're all for it, right?
00:19:32.079 --> 00:19:35.519
We we push the fruits and veggies and everything else that's you know really good for you.
00:19:35.599 --> 00:19:37.359
And those do have antioxidants.
00:19:37.599 --> 00:19:46.319
But as far as doing this as a fad weekend, two weeks, one month big juice cleanse, fad cleansing, detox.
00:19:46.720 --> 00:19:57.279
Um, not only does the science not support it, so that myth has been busted, but we don't support anything that you can't, you know, really kind of stick with more long term.
00:19:57.519 --> 00:19:58.000
Yeah.
00:19:58.240 --> 00:19:59.279
And I'm busted.
00:19:59.440 --> 00:20:01.839
I say we, but I mean I think that you feel that way.
00:20:01.920 --> 00:20:06.160
But I just I am I'm so passionate about it because I just get asked about it all the time.
00:20:06.480 --> 00:20:10.079
I feel like I feel like I'm like poking you with a stick when I say even talk about this.
00:20:10.319 --> 00:20:16.720
It's just it's just because I've watched people literally throw thousands of dollars away.
00:20:16.880 --> 00:20:20.880
And these are not people that have thousands of dollars to throw away, and who really does, right?
00:20:21.039 --> 00:20:39.039
But it's just hard to watch that because they they ended up doing it maybe even a few times, thousands of dollars, all that time, and uh here they end up back at the same place they started that, wondering why it didn't fix their you know, yeah, right inflammatory bowel disease, right?
00:20:39.119 --> 00:20:40.720
Whatever they're trying to get fixed.
00:20:40.960 --> 00:20:42.960
So frustrating to watch.
00:20:43.279 --> 00:20:43.599
All right.
00:20:43.680 --> 00:20:45.839
So if that felt like poking with a stick, here's one.
00:20:45.920 --> 00:20:48.480
And we we've actually I think we've actually talked about this before.
00:20:48.799 --> 00:20:51.839
Let's just re- we're gonna rehash some of this thing, some of this little review.
00:20:51.920 --> 00:20:53.680
We'll call it this a review lesson.
00:20:53.920 --> 00:20:55.279
Um myth.
00:20:55.440 --> 00:20:58.240
This will be our, I think it's our final myth for tonight.
00:20:59.039 --> 00:21:00.319
All right, are you ready for this?
00:21:00.480 --> 00:21:03.200
Yeah, I'm really I I just want to apologize ahead of time.
00:21:03.279 --> 00:21:05.200
I am horrible at following scripts.
00:21:05.359 --> 00:21:07.279
Like that's all right.
00:21:07.440 --> 00:21:10.559
We talk about what we're gonna talk about, and then we just might lose different stuff.
00:21:10.799 --> 00:21:11.359
Yeah, that's fine.
00:21:11.440 --> 00:21:12.160
That's totally fine.
00:21:12.240 --> 00:21:13.599
I mean, we just talk.
00:21:13.839 --> 00:21:15.119
All right, so here's the myth.
00:21:15.200 --> 00:21:20.079
And again, this feels like I feel like just saying this out loud, I'm going, I'm poking you in the eye.
00:21:20.480 --> 00:21:22.079
All right, GLP one drugs.
00:21:22.160 --> 00:21:32.000
So we're talking about semaglutide, trzepatide, your your osempic, wagovi, uh, zep bound, manjaro, you know, all those soon to be retatroe type.
00:21:33.039 --> 00:21:35.519
In fact, we're people are finding it online and using it.
00:21:35.599 --> 00:21:35.680
Sure.
00:21:35.920 --> 00:21:37.759
We're talking to them, and anyway.
00:21:38.079 --> 00:21:44.720
Um, so so those GLP one drugs mean you don't need to diet or exercise.
00:21:44.880 --> 00:21:45.039
Yeah.
00:21:45.200 --> 00:21:49.359
Why would you the the shot does all the work and lifestyle no longer matters.
00:21:49.599 --> 00:21:52.720
Just get on a shot, your problems will be fixed.
00:21:54.000 --> 00:21:56.000
I can't even say it with a straight hand.
00:21:56.480 --> 00:21:59.759
Like it's so it's it the thing is here's the thing with this.
00:22:00.160 --> 00:22:03.519
myth is there are some people that that's true for.
00:22:04.000 --> 00:22:22.880
Like I I know a handful of people that they they they start with uh a GLP one shot and they're like this is great I eat whatever I want which talking to them that their their quantity that they're able to consume is less and they and they lose a bunch of weight and they you know and and they don't they're like I'm not doing anything different.
00:22:23.039 --> 00:22:29.519
Yeah it's but I I I think that's the exception to the rule.
00:22:29.599 --> 00:23:14.240
Yeah and it's not the best way to proceed as if you're looking for overall health and that that's I think our big thing is we're not just looking for a number on a scale we're looking for uh body composition changes that make you healthier uh and and increase your longevity we just we are not looking as the GLP1 as the solution we actually are looking at the lifestyle changes as the solution and the GLP one to help you it's a tool with that with that yeah with that process it's just a tool but if you do it the other way around let's just pretend for whatever reason financially I don't know GLP1s get ripped off the market for some odd reason we find out they you know they cause something weird and and no one can take them anymore for whatever reason.
00:23:14.400 --> 00:23:25.759
Oh my um do you have any lifestyle changes that you've been working on in in with a GLP one that you can say hey I can yep I don't have my GL1 but I can keep this up I can do this.
00:23:26.240 --> 00:23:36.079
And so really it's just it's not that's not why we promote that but the truth is is that okay skinny first of all skinny does not mean healthy.
00:23:36.400 --> 00:23:53.119
So people that are like you talk about and I have patients in my clinic that um probably you know maybe if they were willing to tell me the truth they probably get the medication they maybe don't make much effort on their everyone everyone who goes to the clinic and here's Greg on this is like another like like Greg says I'm a liar.
00:23:53.599 --> 00:24:01.839
I'm a liar you're a liar yeah you're all liars so it just ultimately comes down to uh sometimes we don't always share everything with our medical provider.
00:24:02.000 --> 00:24:07.440
I I I accept I accept and acknowledge that I don't always probably get told exactly the truth.
00:24:07.759 --> 00:24:12.160
And I know that they're not doing that um because they don't like me or something like that.
00:24:12.240 --> 00:24:16.160
It's more so probably um not wanting to hear about it.
00:24:16.640 --> 00:24:17.440
And I get that.
00:24:17.599 --> 00:24:36.000
So all I would say though is that is that skinny does not mean healthy and that your chance of regaining weight without making lifestyle changes if you ever do choose or by are forced to get off a GLP1 medication, you hunt you the chances of you regaining that weight are significantly higher.
00:24:36.240 --> 00:25:48.880
And I know there's studies that support that I can't cite one off the top of my head but I can tell you doing this for the years that I've done it if you are not willing to make the lifestyle changes then without the medication you can it can it can be rough and uh you get off you will gain that weight back usually rather quickly and once again the weight you did lose if you're not staying active and doing the lifestyle things keeping your protein up getting your water much higher risk for side effects on the medication and much higher risk for losing muscle and bone density and so if your goal is to lose muscle and bone density I guess that's what you should do is just give it a shot and don't don't exercise never just starve yourself don't move whatever okay educational informational purposes only this is not educational information don't do any of these things don't do any of that so we're obviously being sarcastic yeah big fans of of the lifestyle things that that really do make the difference and again the GLP1 medicines amazing we are huge advocates huge as a tool like a tool in your tool belt to be used um in order to do the things that really matter and are sustainable and make you healthier.
00:25:49.119 --> 00:25:59.119
Sure it's um yeah it goes without being said I mean just we are definitely about the whole picture here um we don't want to just one sliver of the picture and and say that that's the whole thing.
00:25:59.279 --> 00:26:14.079
So um the GLP1s even any other weight loss medications truly this really applies to if you can do the the things with the medication not only do they tend to usually work much better for people because not everyone does just go way down.
00:26:14.160 --> 00:26:17.839
Some people really have to work at this even with the GLP one medications.
00:26:17.920 --> 00:26:29.359
It's not I for the patients that I have that that know three people that are on them that are just the weights just falling off and they're like why isn't it doing that for me?
00:26:29.599 --> 00:26:41.920
Why isn't it doing and those are the ones that are frustrated that look are looking for solutions and really it's like I mean we can only get to a certain point where you can only up the GLP1 medication to so high right and then and then it comes down to the lifestyle stuff.
00:26:42.000 --> 00:26:54.559
So when we can have that lifestyle stuff implemented and working on that that's where we see the biggest bang bang for our buck and then the GLP1s are really just obviously assisting with all of that and helping all of that kind of work and process better.
00:26:54.799 --> 00:27:08.640
Yeah so okay myth busted the GLP1 drugs are a tool not the means or not the end in and of themselves don't treat them that way all right so I guess that's all are myths.
00:27:08.720 --> 00:27:27.839
That's all the ones I wrote down okay no I think that's a good I'm looking at some of my other little jots I dumped down yeah calories yeah we talked about some of the little kernels of truth that some of these have um yeah I'd be interested to know what which of these myths people believed the most or the longest.
00:27:28.079 --> 00:27:36.400
Agree and it's interesting because we it's been you know it's like some of the myths are not just like uh from like influencers or things like that.
00:27:36.480 --> 00:28:05.920
A lot of these myths are actually stuff that you know really has been even taught in schools or like um truly like um even the government has been some of the conspiracy guy but you know the food pyramid is not the greatest example of like how it was is like really not a great example of like actually how we should come to eating but changed yeah it's just a lot of it um a lot of it you just have to obviously I don't I think the biggest thing with all of these is that there's not just one solution to any problem.
00:28:06.079 --> 00:28:12.319
You need to look at this as like a multiple solutions for a very complex system.
00:28:12.720 --> 00:28:14.319
Yeah it's not just one thing.
00:28:14.480 --> 00:28:20.640
It's not just get on a shot it's not just exercise right like that's right that's what a lot of these talk about it's not just a cleanse.
00:28:20.799 --> 00:28:32.240
Like if you want to look at this as like hey I need to look at this as a whole and we need to work on all the things um then I think that that's really what what's going to be your best bang for your buck.
00:28:32.319 --> 00:28:40.880
And that's really what science and really in clinic watching this happen that's really yeah that's really where you're gonna get your best bang for your buck.
00:28:41.039 --> 00:29:03.119
Yeah because who okay that and that and that's why I I think that's why we are passionate about talking about these things is because we've seen uh that's what is effective and that's what help people feel better not you know not just aim for a a number on a scale sure uh but but just feel a lot better and healthier and and live the live their healthier better life.
00:29:03.200 --> 00:29:56.079
Yeah so don't get drug into the fads um we'll talk we'll come up we'll try to do some of these uh additional myths as things come up and go along I'm sure there's a whole lot another handful of uh myths that we could uh do in a whole other I'll start collecting more we'll do more myth but these are the ones that kind of came up for us that we wanted to hit and and because they just come up in clinic all the time and they do and in different ways you know it's not like everybody comes in hey I heard this thing or whatever it's just it's just people's behavior over time or I I grew up this way or this is what my mom taught me or I learned it in Weight Watchers or not the you know whatever I mean like like different program people have you know how many people do you know in their 50s that have been through you know Jenny Craig Weight Watchers you know all the all the name brand kind of tried this tried this tried this and the and there's little tweaks of some of these myths I think they get get perpetuated.
00:29:56.400 --> 00:30:22.079
Anyway no more myths no more myths we'll we'll start keep we'll keep on myth busting as we go along I think I think every episode we probably always do talk about what a little bit what yeah a little bit of like what what is thought to be and what actually is reality and we'll always try to leave you with what the science says but also then what we see in in all practicality because sometimes the science and the practical advice is not always necessarily perfectly aligned.
00:30:22.160 --> 00:30:28.240
Yeah but I think that finding the balance between the two uh is really where the the magic happens.
00:30:28.400 --> 00:30:42.640
Yep great okay well let us all be healthier ever after we will be back next week talking about uh I don't know should we do the insulin next week insulin we're gonna talk about something fun I'm excited about anyway cheers see you next week
