บทถอดความฉบับเต็มของ The 5:2 Diet Explained: A Different Approach to Weight Loss

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.