0:04

Hello Everyone and welcome to the

0:07

Nutrition Diva Podcast A show where

0:09

we take a closer look at

0:11

the latest research trends and headlines

0:13

to help you make more informed

0:15

decisions about your own health and

0:17

nutrition. I'm your host Monica Reiniger

0:19

and today we're talking about the

0:21

concept of. Food. Noise, a

0:23

term that's become a bit of

0:25

a buzzword lately. We're going to

0:27

explore what this term means, how

0:30

it relates to our overall health,

0:32

are weight management, and maybe even

0:34

some ways to turn down the

0:36

volume. Joining me to talk about

0:38

all of this is Doctor Nina

0:40

Crowley. Nina. Is a registered dietitian

0:43

nutritionist as well as a doctor of

0:45

Psychology. She is affectionately known to her

0:47

friends and colleagues as the Psycho Dietitian.

0:49

Nina has years of experience working in

0:52

the field to bury Atrix, as well

0:54

as as an educator and advocate against

0:56

wait stigma and bias and a lot

0:59

of that is rooted in mistaken beliefs

1:01

and erroneous thinking about the nature of

1:03

this disease, And we're going to get

1:05

into all of that today. Welcome to

1:08

the podcast, Nina! Banks.

1:10

Are problems so excited to be here with you?

1:13

There's. Been so much talk over

1:15

the past couple of years about

1:17

these new weight loss medications the

1:20

G L P One agonists which

1:22

have really revolutionized both the treatment

1:24

options for obesity and our understanding

1:26

of this disease condition and other

1:29

related medical conditions and were go

1:31

V and of them pick our

1:33

the brand names that have gotten

1:35

the most air time but there

1:38

are whole class of drugs in

1:40

this category and the her more

1:42

coming in the. Pipeline. And.

1:45

I have talked about these medications

1:47

on the podcast before, but today

1:50

I'm hoping that you can shed

1:52

some light on a particular aspect

1:54

of this. Patients.

1:56

Are reporting. That

1:59

part. Their experience on

2:01

these medications includes a notable

2:03

decrease in the amount of.

2:06

Food. Noise. In. Their heads

2:08

and I think this term Food Noises

2:10

really captured the public imagination. I looked

2:13

it up on Google Trends and searches

2:15

for this term. Food Noise over the

2:17

last year were. Triple. What

2:20

they were even. Just and twenty Twenty

2:22

One. And in two thousand and four,

2:24

there were no searches for that term.

2:27

But I'm not sure that we're all

2:29

using this term in the same way.

2:32

And when obesity researchers used this

2:34

term and they are talking about

2:36

something much more intense than for

2:38

example, you know, tearing the ice.

2:40

Cream calling to us And the freezer. Absolutely

2:44

So Yeah, I think. It's

2:47

it's It's an interesting time with the

2:49

medications being around, but as someone who

2:51

isn't working efficiency Cadbury after surgery for

2:53

many years I think I've also been

2:55

a really common phenomenon that we just

2:57

have a a word for. So part

2:59

of me as really happy to have

3:01

a term that we can all you

3:03

know, kind of, but some. Structure to.

3:05

Put some guardrails around and and he

3:07

had your people have. A name

3:10

to call from thing that they'd been

3:12

experiencing. And and yes, And it's pretty

3:14

intrusive than problematic for felt so I

3:16

think in there's a couple different definitions

3:18

out there but I do think in

3:21

a really referring to he pumps and

3:23

and intrusive thoughts that people have about

3:25

foods that are disruptive to their daily

3:27

life and that's really neat. The helpful

3:30

behavior is difficult and like that definition

3:32

am I think you know of as

3:34

I've been thinking about it, you think

3:36

a lot about the timing, content, the

3:39

intensity and the impact and so you

3:41

know if if. If you'd like

3:43

and loves to go through and hello,

3:45

talk about this for areas and how

3:47

that relates. that would be very useful

3:49

self. Four dimensions of food noise that

3:51

can maybe tippett over from an occasional

3:53

urge or craving to up as something

3:55

that's really getting in the way of

3:57

life. So what were they Again, The

4:00

timing content intensity, And

4:02

impact. So. Timing is sort of

4:04

this. thinking about food all the

4:07

time and it's really considered for

4:09

less less constant. Pervasive.

4:11

Her sister incessant. Live

4:13

in this room and nation that

4:15

people have or an obsessive preoccupation with.

4:18

So this is something that is not

4:20

just. Net. Oh yeah but to

4:22

have a burger that sounds really good

4:24

right now and I think the timing

4:27

is that she is on the content

4:29

is what for thing right? so you

4:31

know they would say without really thinking

4:33

about he of broccoli and sesame works

4:35

know constantly that it's typically these sort

4:37

of t speech and being highly palatable.

4:40

Foods Foods that we desire is

4:42

that we train. And

4:44

then the entrance to the it's

4:46

it's again really not that of

4:48

yeah which may pick out for

4:50

dinner. Neither is difficult to suppress

4:53

their excessive your husband fixating on

4:55

food and this is where medication

4:57

or even surgery as that impact

4:59

for it takes the intensity down

5:01

not away acquiring the noise for

5:03

I'd really like the concept judge

5:05

of noise because there's such as.

5:08

A range of intensity there. And.

5:10

Then impacted is where we take this out

5:12

of just. Seeing something that we're

5:14

experiencing. And and giving it that. You. Know.

5:17

Is. A good, Is it bad? It's

5:19

It has a lot to do with

5:22

that impact. So this is where his

5:24

thoughts are unwelcome. They make it difficult

5:26

to stick to your plans. They contribute

5:28

to overeating in mal adapted eating behaviors

5:30

sometimes because that emotional eating and they're

5:33

also often associated with people living with

5:35

obesity having more of this than others.

5:38

Say some people who don't have it

5:40

in a really don't understand. It and

5:42

I think that there's a real

5:44

overlay with bias and stigma even

5:46

in this area. In In are

5:48

ready. Young. People living with

5:50

obesity experience or lot of sigma

5:52

people teaching medication experience a lot

5:54

of land so even Canada. talking

5:57

about this concept I can see

5:59

an were. Okay, but their value judgement

6:01

on a if you're experiencing it or not.

6:04

Actually, I wonder if the

6:06

popularization of this term also

6:09

runs the risk of trivializing

6:11

it? You know? so? and I'm

6:13

reminded a little bit of. As

6:15

we became more and more aware of

6:18

how pervasive and the impact of a

6:20

D H D in our society, all

6:22

of a sudden it became kind of

6:24

a punchline. Like I go to the

6:26

story, forget one of the things on

6:28

my list of the gop. It's my

6:31

A D H D. You know, people

6:33

were kind of claiming it as an

6:35

excuse for every little piece of distraction

6:37

or forgetfulness, and it really trivializes just

6:39

how impactful that condition is. I wonder

6:41

if there's an analogy Hear that to

6:44

that? We're all claiming food, noise. Is

6:46

the thing that is is

6:48

getting in our way and

6:50

and not really understanding. What

6:53

you've just described. The. Impact and

6:55

the pervasiveness. The intensity of

6:57

this. We're not all experiencing

7:00

this the same way. Yeah,

7:03

it's It's interesting because it's. It's

7:06

such a double edged sword fight. This

7:08

the the phenomenon mean. People

7:10

understand it's really have led to really

7:13

get into treatment and all about and

7:15

and people that don't really probably can't

7:17

even picture with that was like and

7:19

me as opposed the most obvious and

7:21

when people who have experienced a reduction

7:23

it's it is like with noise I

7:25

think you've hit on the says that

7:27

you know when you're sitting on your

7:29

back porch in you hear the air

7:31

conditioning unit you don't notice when it's

7:33

on but when it set thought that

7:35

was so annoying. how could I have

7:38

been sitting there listening for but when

7:40

people feel. When. People see a

7:42

reduction. In that see them as they

7:44

described feel free. They feel like this

7:46

is what normal life you like the

7:48

other people it's not feeling controlled by

7:51

something and then I think really for

7:53

us is dietitians than the here folks

7:55

really that. The ability to

7:57

stick to the stuff that they've magic.

8:00

The now it's a big have a

8:02

lot of education about and they just

8:04

are able to do that stuff in

8:06

a much worse. In. A consistent

8:08

and long term way. I think that's what's

8:10

so exciting about it for me. right?

8:13

So. In an effort

8:15

to gather some words data. On

8:18

this sort of emerging phenomenon

8:20

of the weight watchers compete.

8:22

Teamed up few months ago

8:24

with the Stop Obesity Alliance,

8:27

which is a pretty serious

8:29

research and advocacy organization out

8:31

of Georgetown and surveyed over

8:33

a thousand consumers. An about

8:35

a quarter of the folks

8:37

in the survey group are

8:39

considered normal weight, another quarter

8:41

of them had a B

8:43

M I that put them

8:45

in the category of overweight

8:47

and. Almost half of them had a Bm

8:50

I that. Put them in the obese. category

8:52

and I just want to have the

8:54

out that with all the usual caveats

8:56

about the limitations of of be a

8:59

I as a designate or. It

9:01

doesn't make surveys like this a

9:03

possible. So what they found was

9:06

that not only were those who

9:08

were living with obesity much more

9:10

likely to report experiencing a high

9:12

level of food noise than those

9:14

who weren't but just as you're

9:17

describing, it also appear to be

9:19

a really significant barrier to their

9:21

ability to make that kind of

9:23

behavioral changes necessary. To achieve weight

9:25

loss so I think. What

9:28

this is done is is

9:30

given us some some research

9:32

support some data to to

9:34

put behind anecdotal. Reports that

9:36

you have heard that I have

9:39

heard about This. But. What?

9:41

Does this tell us about

9:43

this condition? this disease of

9:45

obesity and perhaps it's relationship

9:48

to say willpower. A

9:51

So much there for I think you

9:53

know for me the first or is

9:55

seeing that close to sixty percent of

9:58

people reported experiencing that food noise. When

10:00

when bad. but the. Interesting.

10:03

Part authors that twelve percent only

10:05

was familiar with the term higher

10:07

to the survey sites up that

10:09

a initially that so that so

10:11

current s where it's this condition

10:13

that people. When. They have

10:15

it often feel like. It's their

10:17

fault. I mean it's to a big

10:19

extent that that really overtly have a

10:22

bias and Sigma like I have, this

10:24

is my fault. An island should be

10:26

responsible for. Treating. And

10:28

managing even though you know those of

10:30

us working in the field me know

10:32

that comprehensive obesity here is is anything

10:35

but the person's fault. It's all about

10:37

all these other components such of fact

10:39

that people are experiencing that they don't

10:41

know that they have it and that

10:44

there is some hope for reducing notch.

10:46

Again, leading into their ability

10:48

to stick to. The. Nutrition

10:51

a settler that in the movement.

10:53

All of that stuff that they

10:55

probably have had pretty good education

10:57

about. I think that really reminds

10:59

us that it's not just. A

11:01

lack of knowing what to do. It's

11:03

not just a lack of be able

11:06

to do with it. It's really biological

11:08

and it's really something. that's when you

11:10

are you to play around with that

11:12

the brain chemistry. You can see how

11:14

much it it is. That's right, not

11:17

just. A lazy or

11:19

inability to do what we are. Close

11:21

should be doing. Play.

11:25

And you know, behavior change and

11:27

adopting healthy lifestyle habits. Yeah, it

11:29

takes effort for everybody. It's like

11:31

riding a bike at the hell.

11:33

But if you have this phenomenon

11:35

at work in your brain, it's

11:37

like riding up that same hell

11:40

in a terrible headwinds. And you

11:42

know this. I think. Is. An

11:44

important insight, but there was another

11:46

piece to this survey. Because of

11:48

those thousand consumers, that we're kind

11:51

of divided among these different categories

11:53

of weight categories. about a third

11:55

of them were also taking one

11:58

of these Glp one agonists. And

12:01

it turned out that those who were

12:03

on those medications it was having a

12:05

pretty profound effect on this cinnamon on

12:07

of food, noise or based they were

12:09

finding. It much easier to make

12:11

healthier food choices. And stick to the

12:14

eating plan that was then allowing them

12:16

to lose weight, dinner, and so much

12:18

that the way that we're talking about

12:20

the sewer its reminding me that. He

12:22

know when we talk about medication, there's.

12:24

A lot. and there's a lot of signal the people face.

12:27

Going. On a medication? Oh, that's the easy

12:29

way out. right in. And just the way

12:31

he said that easier. To. Follow

12:33

his plan is. It.

12:36

It's not just the easy way out, it's

12:38

really it's the easy way to. Read.

12:41

Certain barrier to do the hard work to

12:43

they either. Know a bow and they've

12:45

not been able to and acts or that they need

12:47

some now and I it. To me,

12:49

this also highlights the real important role

12:52

of the he's your. Team of experts

12:54

who help people on these medications

12:56

to get to that. That so

12:58

it's not really really done a

13:00

lot of work to do I

13:02

think publicly on. It's

13:05

not just the medication the whole comprehensive

13:07

care team was involved. It's not just

13:09

takes a singer gonna be skinny and.

13:12

And that is what sometimes gets. Put

13:14

out there. Publicly. But I almost

13:16

think this. Is noises like that

13:18

mediating variable? that thing next? A

13:21

Next. Taking. A medication

13:23

that helps through biology, but that

13:25

makes it easier to do the

13:27

behavioral things. That it takes to

13:29

keep the weight off on term. And.

13:31

Sunny. In again working

13:33

in very attracts coming up on

13:35

in his two decades of that

13:37

with patients who had erratic surgery

13:40

have had that experience when you're

13:42

rearranging on their anatomy. To a

13:44

surgical procedure they experience of reduction in

13:46

the same he notes and food. Cravings.

13:49

And thoughts about foods and I

13:51

have a a patient. Friend

13:53

and colleague, she sits on the obesity

13:55

action. Coalition with me and she and

13:57

I were talking. At a meeting recently.

14:00

The part about first story for asked

14:02

her if she got me I talked

14:04

about also thank you Nicky Massey Stamina

14:06

Read her at her response because I

14:08

thought she described in such a. Post.

14:11

Know and Alex went way. It's

14:14

it's. really hit home so. She said

14:16

basically when I first had the reaction surgery

14:18

and she has an. H food noise wasn't

14:20

really a charm, I just knew that after

14:22

surgery my ability to eat is greatly diminished.

14:25

But that didn't stop the incessant up without

14:27

faith I remember I used to think about

14:29

food even from the moment I should allow

14:31

spite of a meal, wondering when I would

14:34

be hungry again. slightly more on my blog.

14:36

I used to joke that food. Son

14:38

to Me and the voice of

14:40

Harry Belafonte. I'm so grateful for

14:42

the conversations. Around with noise with regard to

14:44

the gf. One which is it may just

14:47

phenomenon more well known and discussed. My.

14:49

Mental health is greatly affected by seasonal ways

14:51

and I seriously thought that something. Was just

14:53

very wrong with me. It's something I

14:55

still battle other these days. I have to

14:57

deal with each he or substantially, so there

14:59

isn't that she chasm between what I'm able

15:01

to eat and what I think I'm supposed.

15:03

To be able to eat. right? right?

15:06

That is beautifully plate. And thank you

15:08

Nicky for sharing your experience with us!

15:12

But you know I think this. Opens

15:14

up this question about how

15:16

exactly are. These medications

15:18

having this effect. So

15:21

there are a lot of different

15:23

mechanisms by which these Glp medications

15:25

are thought to promote weight loss

15:27

and in the beginning a lot

15:29

of the focus were on was

15:32

on some of the activity in

15:34

the gut so they mimic the

15:36

effects of Glp one which is

15:38

of that is also released in

15:40

the got when you eat and

15:42

decreases the desire to continue eating

15:44

so I'm I'm way over simplifying

15:46

this but this is the sort

15:48

of I've had enough. Hormone.

15:52

But there were other activities to the drugs

15:54

were also slowing down the rate at which

15:56

food least the stomach and that might mean

15:58

that it takes longer be. Or after a

16:00

meal before you start to. Feel hungry again.

16:03

But I feel like this whole thing

16:05

about food noise is pointing in a

16:08

different direction. Less about what's going on

16:10

in the gut and more about what's

16:12

going on in the brain. And. Glp.

16:16

Is not active only in the got

16:18

right. It is also active in the

16:20

brain. so there's I think that. These

16:23

medications are in their mechanisms

16:25

may be may be more

16:27

complex than even the developers

16:29

of these medications. Realized. He.

16:32

Do and for the get hormones that

16:34

signal homeless. To the brain for

16:36

that per is really that isn't for and

16:38

that that can I get brain connection and

16:41

so on. We do see. A reduction

16:43

in craving and a reduction.

16:45

In that overall caloric intake and so that

16:47

appetite for you. I think that's really important

16:49

in A because a lot of a lot

16:51

of some people say. I just you know

16:53

I just I'm not for I just feel like

16:56

I can see the eat so. It has

16:58

that component on it also can influence

17:00

the brain regions that are involved in

17:02

the ward seeking behaviors and and h

17:04

so it kind of nice he and

17:06

help me or or in of. Again,

17:09

in quotes are and two choices they

17:11

seem less appealing. So. Those

17:14

are those. Pathways or are

17:16

important. And I think it's also shown

17:18

that there's positive impact on even I'm

17:20

drinking alcohol. yeah to some of them

17:23

transmitters that are in the you know,

17:25

at least the were enrolled in. Different

17:28

parts of the brain that are involved

17:30

in addictive behaviors. They can share some

17:32

of those pathways with eating behaviors and

17:34

seeing an impact on that sunni is

17:36

really. An. Important and

17:39

and it's gonna be helpful for people who

17:41

struggle with with that. As. Well.

17:43

But. It also shows me that and. You

17:46

know if there's. A desire to me

17:48

the understand exactly how these work

17:51

but also that he's unintended positive

17:53

side effect of can really be

17:55

helpful and it's not an either

17:58

or there so that when. And

18:00

maybe people will watch What is the reason for

18:02

it and what is the real out of it

18:04

in black and white and at all. Or nothing

18:06

And really here we're. Seeing wow, there's

18:09

There's a range. There's a range of

18:11

how it can work. And I'd. Imagine

18:13

that for some people say nation more.

18:15

Impact in one area than the

18:17

other. I'm baffled that there's. A

18:20

point to say they're not. As effective

18:22

for every single person. equally.

18:25

So. If you're somebody like any draft

18:27

night. Hey. Thanks What

18:29

if you're taking lessons in the with his

18:32

talked up so much easier the you know

18:34

that? The answer the. Game. Changers

18:36

and all of that that like what if you're the person

18:38

who's taking her and you're not. Responding the same way

18:40

as it is also. Have a piece

18:42

about that. Nice. It's complicated and.

18:45

Inserted. There's a lot. A lot. You're a

18:47

lot of the the brain per a job

18:49

or is it can kind of work in

18:51

tandem. I'm the I think that's. For

18:53

sure be. Food. Noise component that

18:56

we're talking about. Your does have that

18:58

brain components and I think that you

19:00

know what takes it again. Above and

19:02

beyond. Just feeding, were

19:05

just moving more, just educating. It's.

19:08

Really having a systemic effect on

19:10

the whole person? Will.

19:12

You bring up a good point

19:14

and that is. ah. Not everyone

19:16

has the same experience on this

19:18

medication experiences the same effects. Some

19:20

people may have the experience but

19:22

find the side effects are intolerable

19:24

and not be able to continue

19:26

taking the medication. Even though they

19:28

may have appreciated those benefits, they

19:30

find that they they just can't

19:32

tolerate the side effects. There are

19:34

people who are are having difficulty

19:36

getting access to them in the

19:38

first place. They are very expensive

19:40

so this is not. A panacea is

19:42

not a blanket. We can throw over the

19:45

the whole problem. There are all. Kinds

19:47

of reasons why people may

19:49

choose not to may not

19:51

be able to take advantage

19:54

of this, but we've had

19:56

some interesting conversations about the

19:59

potential value. Of

20:01

people who may not be able

20:03

to tolerate them long term but

20:05

still might get a shorter benefit

20:07

or boost in having the volume

20:10

on that food. Noise turned

20:12

down even temporarily. He.

20:14

Has attacked the timing. Is

20:16

A is a piece of that at this

20:18

is a lot a conversation without. are they

20:21

really intended to be taken long term and

20:23

forever and so that the first company love

20:25

that is that when we're talking that a

20:27

chronic. Disease. Would. You

20:29

want to promote in a the idea just

20:31

like the high blood pressure but if your

20:33

blood. Pressure high and you know,

20:35

attempting to work on your diet

20:38

and you. Need to take medication is not

20:40

a shame a lot, but you might. Be

20:42

on one medication for a time and on

20:44

the main issue. But really, you're not ever.

20:47

Been told by your your team let's get

20:49

off of them completely that you bloodshed from

20:51

the blood sugar's get without pressure Sydney. The

20:54

blood pressure's dead, but let's get off

20:56

about the there's a we We just

20:58

never do that. So I think there's

21:00

part of this in that education of

21:02

teaching people that it is a chronic

21:05

relapsing condition that should be. Treated.

21:07

That way just like other medication. but they're

21:09

also as as. With any

21:12

chronic condition, it's there's trial and

21:14

error. These experiments. With wanna try

21:16

something and see if that works Their

21:18

side effect fears cause there's an was

21:20

all of this nuance. Players To: Is

21:23

this the treatment that you're gonna be

21:25

on. And I don't think we should have to

21:27

say someone in the be on the street know. It's

21:29

one and only treatment by so

21:32

it's to me. Are always coming

21:34

back to. It's. Alongside.

21:36

The Nutrition Behavior

21:38

Intervention. It's this comprehensive approach

21:41

and it is as a to be

21:43

in a work thing with the team

21:45

in medical team that can have to

21:47

say that was tired fish that's great

21:50

that you want some is important so

21:52

for someone his experience. High.

21:54

Volume noise. He's.

21:56

In a period of time when they're

21:58

able to say turn that down, work

22:00

on their goals and plans to do

22:02

you have been wanting to get actually

22:04

it's about can sort of kickstart motivation

22:06

and a different way. And is

22:08

that medication a comeback you might see?

22:11

Okay, maybe. Maybe you're able. To

22:13

stay off of it and continue those behaviors,

22:15

Maybe you're only able to do that for

22:17

a short period of time and then you

22:20

get back on mattress on. So it's it's

22:22

again, it is back To really does. It's

22:24

on a one size fits all approach and

22:27

while I have received. The

22:29

Attention And the Media And. All of

22:31

the. The week. After twenty.

22:33

Years. In the Silver finally having

22:35

media coverage, the commercials during the

22:38

Oscars works were talking about not

22:40

shaming. Treatment. Approaches to a

22:42

chronic disease. That. Is so good

22:44

on so many levels for the public

22:47

fishing that message but. It. Also makes it.

22:49

Something. It's on the news,

22:51

in soundbite and and there

22:53

is no way to. Stuff.

22:56

The conversations that needs to how.

22:59

Is it needs to happen between

23:01

clinicians and patients. Arms The all.

23:04

Of that, there's no way to distill

23:06

that down into a few. Snippets.

23:08

And so he can ride that line

23:11

between the so much they are that

23:13

needs to be done and that individual

23:15

patients. And providers. Connection.

23:18

And work on your own. I'm. Fit.

23:21

Also that we're hearing simplified messages over just

23:23

get on this night. it's gonna change. Your

23:25

life is gonna change your way. You're not

23:27

that have to do all that much as

23:30

just milking off with you on a all

23:32

of those messages that it can be quite

23:34

damaging, especially if somebody who's not able to

23:37

access to medication probably sense that you mention.

23:39

right? And even for those

23:41

who are of course, as you've

23:44

emphasized a few times, I just

23:46

not replace all of the other

23:48

behavioral work there. the lifestyle modification,

23:50

the setting up supportive environment that

23:52

support you in the habits. All

23:54

of that still needs to happen,

23:56

but perhaps we can close to

23:58

having investigator. The little bit this

24:00

phenomenon of food noise, what it

24:02

might be like were comes from,

24:04

and the fact that it may

24:07

occur on a spectrum of intensity

24:09

and volume for different people. Do

24:12

you have some ideas about

24:14

behavioral strategies that we can

24:16

use? To. Turn down the

24:19

volume on those kinds of thoughts as

24:21

so that we can all achieve. A

24:23

greater degree of peace with or without the

24:25

support. Of a medication. How

24:28

can we. Help

24:30

turn down the volume on food noise.

24:34

So. Thick. A lot of this comes

24:36

back to almost investigating the hunger and

24:38

the appetite and accused around us. And

24:40

and then he took a lot about

24:42

this. You know, but thinking about. It.

24:45

I really wanted remind

24:47

success Suppressing your appetite.

24:50

Are making the food noise go away?

24:52

Completely Is not at all right. We

24:54

need our appetite. We need. Some

24:56

reminder. A to eat. It's not going

24:58

to be a good thing if someone never

25:00

is prompted to eat. or there is urology or.

25:02

Even their environment around that. It is any

25:04

to go all day without eating and that

25:07

is strategy and a I also not the

25:09

goal to set up a situation where we

25:11

get no joy or pleasure from foods. yes

25:13

he has its and so I think sort

25:15

of. Looking. At that you know

25:18

how do you honor your hunger? How do

25:20

you respond to your appetite reminding you know

25:22

folks in watching the said to get those

25:24

components you know as. It.

25:26

To me, I look at that as you may

25:29

not be on this occasion forever, but while you're

25:31

on it, let's get the building blocks. Practice.

25:34

Let's. Get that into your routine. Let's let's

25:36

really work on not so that if things

25:38

change in the future we never know that

25:41

You know that. Those are part of

25:43

that behavior and in that is what she.

25:45

Did that over and over again Said that it from

25:47

me feel confident. Doing. And then we can

25:49

do that for I also think I'm

25:51

in a managing stress is gonna be

25:53

a big piece. Of all of us because

25:56

there were any time we're having. City.

25:58

Illogical stress right now. Automatic thought

26:00

that we have can kind of kick

26:03

in and the defaults to that. so

26:05

without thinking about it, Wonder That

26:07

goes you strategies that you use.

26:09

And him practices again so that that

26:11

the he's. Your chain and. That

26:13

is series of things that we do

26:16

is working in a positive direction. I.

26:18

Wanted to put in a plug here

26:20

for a concept I teach in some

26:23

of my programs called pre coverage which

26:25

is stress management techniques are really important,

26:27

but we need to practice them in

26:30

a prophylactic way, not as a response

26:32

to an emergency, but on an ongoing

26:34

basis. I'm kind of pre covering laying

26:36

the groundwork so that we are a

26:39

little bit more resilient and have more.

26:41

Resources to drawn when we find ourselves

26:43

under stress. I. Was

26:45

that as isn't that something good news? In

26:48

In Eating and author of Work In at

26:50

Home and Villages the A we do that

26:52

kind of at the that automatic thought patterns

26:54

for me as I the hopes and dreams

26:57

right like a wealth of this is an

26:59

ideal state with the time it's gonna be.

27:01

You know when you think about the future

27:03

perfect state you don't think about the. The

27:06

reality that you've experienced thousand and ten a

27:08

dead And so we're How did? How Did.

27:10

That work in the past. That's probably

27:12

how it might you be in the

27:14

future, but being a realist in that

27:16

regard it is important and then the

27:18

other big one for me as really

27:20

against thinking about. I'm. Pro.

27:23

actively. Managing. The

27:25

nutrition part of you know, getting in

27:27

your protein, getting in your fiber. eating.

27:29

the food that we know are more

27:32

filling in nutrition so that's you're not

27:34

in a c of o shoo shoo

27:36

hungry physiologically. whether or not you have

27:39

some noise or not is gonna cause

27:41

the have more. Intrusive.

27:43

Thoughts about the things that are non on

27:45

your show itself said there's sort of part

27:47

of as well. How do you balance. Cleaning.

27:51

And balancing your diet with.

27:53

It. I'm not overdoing it, and I

27:55

think that's where the help of them

27:58

in a dietitian or behavioral. From

28:00

one in that category can really help it's

28:02

it's again not a goal to just. Suppress.

28:05

The food noise eat nothing trying to

28:07

wait and then nice gonna be in

28:09

the perfect state. It's. How

28:12

do you take all the things that we noted? The.

28:14

Salinger. Troubleshoot that Make

28:16

plans for lamp I'm get your

28:18

biology in order to match your

28:20

the he drove gold and then.

28:24

Then he can focus on all the other

28:26

side yeah, the enjoyment of if you're not

28:28

sit thinking about it all the time. When

28:30

you do have the thing that is tasty

28:32

and Alicia can you actually enjoy it without

28:34

guilt and the other side toxic after it.

28:36

Yeah. I think it's a real balance

28:39

of kind of internal work on be

28:41

more mindful and aware of our cues

28:43

and are triggers and our our needs

28:45

and our thoughts with. What? A

28:48

dick of is more external work you

28:50

know, but I mentioned before setting up

28:52

a supportive environment, doing some planning, putting

28:54

some structure and place. you're not making

28:56

all the decisions at the last minute.

28:59

You know it sucks. It is a

29:01

lot of plates to spin on, but

29:03

this is the job of being an

29:05

adult a second. I'm and I think

29:07

it does offer hope for for folks

29:09

who may or may not be considering,

29:12

may or may not be eligible or

29:14

interested in. Am

29:16

a pharmacological support on.

29:18

Their that there is still a

29:20

lot that we can do with

29:22

our brains and with our lifestyle

29:25

and. With support of of.

29:27

A support his team to take

29:29

control and to gain control. Over

29:32

these aspects of our lives. But I

29:34

always so appreciate the perspective that you

29:36

bring to death. and they're the insight

29:39

that you bring to these complicated questions.

29:41

I want to thank you so much

29:43

for spending some time with us on

29:46

the podcast today. Thank.

29:48

You celebs and there's so much new one from

29:50

us we can. You and I can talk about

29:52

this all oxygen which which is is somehow we

29:55

have. yeah we've we've done it before. But.

29:58

I hope you'll come back soon. I. Have

30:00

a quick reminder to our listeners

30:02

that we have are Stronger Bones

30:04

Workshop coming up with me and

30:06

physical therapist Julian Fagerstrom that's on

30:09

April Thirteenth and if he likes

30:11

more information about that, you'll find

30:13

it at Nutrition Over easy.com/healthy Bones.

30:16

And just a quick thank you to my

30:18

team A Quick and Dirty Tits or that

30:21

includes Brand and gets his and Sun sipping

30:23

a Tomlin. Holly Hutchings more Than and Tim

30:25

and Lacey all of whom make this podcast

30:27

possible. Fix all of them And and to.

30:30

You for listening. And will see you

30:32

next week.