This video, "Weight Loss for Life 2.0" by Deb Ford, DCN, RDN, focuses on achieving lasting weight loss through healthy habits and lifestyle changes. Deb shares her personal health struggles, including PCOS, and emphasizes that diet and lifestyle are key to reversing metabolic diseases and scientifically aging backward. She discusses the importance of mindset, developing sustainable habits, avoiding specific 'worst foods,' and the benefits of water, fruits, vegetables, sleep, stress management, and intermittent fasting for balancing hormones and promoting overall health.
Key Takeaways
1
The presenter aims to provide valuable information for successful weight loss and overall health, emphasizing that diet and lifestyle are the cure for many health issues.
2
Many people struggle with repeated weight gain and loss, cravings, body image issues, and feeling like they are aging too fast, but these can be overcome with the right approach.
3
True health transformation comes from making small, consistent changes in diet and lifestyle, not from magic pills or quick fixes.
4
Understanding and addressing the root causes of weight gain, like imbalanced hormones and chronic illnesses, is crucial for long-term success.
5
The four worst foods that contribute to weight gain and insulin resistance are flour, sugar (including artificial sweeteners), starches (like cereals and most grains), and milk and juice.
6
A strong 'why' or reason for making changes is the most important factor in developing and sticking to healthy habits, which are more effective than harsh, unsustainable diet rules.
7
Increasing protein intake, especially for women over 50, helps boost metabolism, maintain muscle mass, and promotes satiety, reducing overeating and binge eating.
8
Incorporating whole, unprocessed foods like green tea, rosemary, turmeric, pomegranates, cranberries, blueberries, quinoa, cruciferous vegetables, and leafy greens can help reverse aging and protect cells.
9
Prioritizing adequate sleep and effectively managing stress are vital for weight loss and overall health, as lack of sleep and high stress levels negatively impact hormones and bodily functions.
10
Intermittent fasting, particularly the 16-8 method, allows the body to balance insulin, regulate appetite hormones, and promotes detoxification and anti-aging benefits through a process called autophagy.
No matching segments found
0:00
i'm gonna give you a lot of good stuff
0:02
okay so
0:04
all right if there's anything else that
0:06
you would like to hear from me
0:08
just put it in the chat and i will get
0:10
come back to it and make sure we get all
0:13
your questions answered okay because i
0:15
want you to be successful at weight loss
0:17
i'm going to give you my best here all
0:19
good because you know i study this all
0:22
the time and i want to give you as much
0:24
as possible on our time here i want you
0:26
to go away knowing that the time you
0:29
spent here tonight with me
0:31
was really valuable and you've got a lot
0:33
of good information
0:35
and
0:37
that if you find you would like to work
0:39
with me more you'll kind of see how i do
0:41
things and if you need help get into
0:43
your goals i'm here for you
0:45
okay so
0:47
a nice sparkly welcome here
0:50
i absolutely love supporting everybody
0:53
with
0:54
their
0:55
goals helping to motivate you and like
0:59
i've said it's my jam jelly with the
1:01
cherry on top and i just love to give
1:03
people the little hinges that swing the
1:06
big door on health helping you remove
1:08
obstacles things that are getting in
1:10
your way so that you can achieve
1:13
not only the weight loss that's good and
1:14
that's all all wonderful but it's the
1:17
health it's it's all those things that
1:19
you can have aspirations for if you've
1:21
got good health okay
1:24
so let me guess this is how
1:27
you feel sometimes you're just tired of
1:31
gaining and losing the same weight makes
1:33
you feel really discouraged or you fight
1:36
cravings all the time and you know like
1:38
you start a diet and then the cravings
1:40
just sidetrack you oftentimes you know
1:43
you just feel embarrassed that
1:46
of how you look or you don't even like
1:48
looking in the mirror or you put on your
1:50
pants and they don't just fit you know
1:54
it's like you've got this thing that's
1:56
supposed to be a waistline but it's a
1:57
big bulge and you think you need to put
1:59
on a
2:01
top or something to
2:04
cover
2:06
that bulge and it really doesn't cover
2:08
the bulge on top i don't know how i can
2:11
quit that but i guess we're just gonna
2:13
have to go with it there okay
2:15
all right so or do you just feel like
2:18
you're aging too fast and i say heck no
2:21
look at mick jagger at 79 he's still
2:24
rocking it and i have studied his
2:27
lifestyle and boy it is all about diet
2:30
and lifestyle 79 years old and he can go
2:33
24 miles no no no no yeah i think it is
2:36
it's a marathon in two hours maybe it's
2:38
a half a marathon i don't know but it's
2:39
he's in great shape okay so i've studied
2:43
this basically my whole career and i
2:45
want to show you that you can be free
2:48
from the disappointing scale you can be
2:51
radiantly healthy you can put anything
2:53
on in your closet it's going to fit
2:55
you're going to know you look good
2:56
you're going to have one size clothes in
2:58
your closet you're going to have more
3:00
energy you're going to be proud of how
3:01
you look you can feel ageless have more
3:04
energy to keep up with your kids and
3:06
grandkids and and know that your kids
3:08
are proud of you i want you to feel
3:11
sharper mentally i don't want you to
3:13
worry about aging getting older does not
3:16
mean falling apart in fact i'm going to
3:20
show you tonight how you can
3:22
scientifically age backwards
3:25
honest they've proven it so no more fat
3:28
frumpy frazzled or forgetful
3:31
diet and lifestyle is the cure
3:34
it is the answer
3:36
like i say i spent more than four and a
3:38
half decades getting education and
3:40
experience in health nutrition natural
3:43
healing and have counseled thousands of
3:45
people
3:46
and
3:46
i'm a legit dietitian i've got a
3:48
master's in human nutrition at doctorate
3:50
in clinical nutrition from accredited
3:52
universities i'm a certified clinical
3:57
nutritionist a traditional naturopath
3:59
and i don't know more than i can even
4:00
think about basically i think for a
4:02
while i was just collecting all these
4:04
initials
4:06
but
4:06
i wanted to know
4:08
that i know that i know the science
4:11
behind how the body works and how to
4:14
keep it well you know all that geeky
4:17
biochemistry but really what it comes
4:19
down to
4:20
is
4:21
getting healthy and and learning how to
4:23
maintain
4:25
all those good habits
4:27
you're in the wrong place if you're
4:28
wanting a magic pill i am just not into
4:30
that i'm not a big fan of taking a
4:33
handful of pills every week i have
4:35
people coming in and you know they're
4:37
asking me about this new bundle of pills
4:40
potions or coffees that are the latest
4:42
and they're going to magically take
4:43
weight off and you know i have to say if
4:46
it sounds too good to be true
4:48
it is and i don't want you to waste a
4:50
lot of money and compromise your health
4:52
most of these are unproven and frankly
4:55
i wouldn't take them even if there was
4:58
something that worked i don't think
5:00
there is a magic pill
5:01
i i really look at them
5:03
we call them supplements and we call
5:05
them supplements for a reason it's
5:07
supposed to supplement a good diet where
5:09
you get all the benefits and i'm going
5:11
to tell you about some of those
5:12
compounds that you know you can't get
5:14
them in a pill so
5:16
my passion is really to help people
5:18
reverse all those metabolic diseases
5:22
that over 80 percent of our population
5:25
has
5:26
you know i have to admit i'm just a
5:28
little sneaky here that i'm wanting you
5:30
to be healthier happier and live a long
5:32
time
5:34
you may want weight loss but i know you
5:36
need the health so stick with me here
5:38
and i'm going to give you the keys to
5:40
both weight loss and health together
5:43
because they really won without the
5:45
other yeah no good okay
5:47
so let's see here do we is that going to
5:49
work it's not going to work
5:54
okay
5:55
all right
5:57
no phooey
6:02
[Music]
6:04
okay there we go
6:05
well now it worked too good okay so
6:08
download
6:09
and i want you if you got the download
6:12
should look like this two pages uh fill
6:15
that out and at the end i'll have you
6:18
take a picture of it send it to me what
6:21
i've found is that people who
6:22
participate and um
6:25
fill these things out as they go along
6:27
uh just
6:28
learn more they're they're more engaged
6:30
they get the most out of it but don't
6:33
get hung up on it you know
6:35
at the end i'm gonna go through all the
6:37
answers anyway so if you have to uh you
6:39
know lose something or whether don't
6:41
worry about it um so anyway that's
6:43
there's gonna be some good info on there
6:46
and um we're gonna get you i wish i
6:48
could see the chat but anyway um
6:52
have questions
6:53
put them in the chat because i'm gonna
6:54
go back after we finish with all this
6:57
and look at the questions that you may
6:59
have as we're going along because i want
7:01
you to feel confident
7:03
and you know if you have questions i
7:04
want you to know that you're heard and i
7:07
want to help you and support you in your
7:09
health journey because i know
7:11
what it is to have to figure it out for
7:13
yourself and hope you're doing the right
7:15
thing i had to dig through
7:18
all sorts of stuff
7:19
and that was before you know the
7:21
internet before we had so much research
7:24
at our fingertips and you know most of
7:26
you probably think i was always super
7:28
healthy
7:29
couldn't be farther from the truth i
7:31
mean like i say who would open a health
7:32
food store when they're 20. you know
7:34
everybody else is living it up and i'm
7:36
opening a health food store and doing
7:38
brewer's yeast and stuff like that i was
7:40
not well
7:41
and i'll let you know a little bit of my
7:43
background i think a picture tells a
7:45
thousand words
7:47
so
7:47
46 years ago there i was on the left i
7:50
really
7:51
you know my passion is is from that but
7:54
really if i had a picture of when i was
7:56
eight years old that would really tell
7:58
the story more that was where my my
8:00
whole health journey really was molded
8:03
by the wrong foods by sugars by
8:06
antibiotics by toxins and a lot of
8:08
things i'm going to cover today
8:10
you know i it was caused chronic
8:12
infections that i had to take
8:14
antibiotics for 10 years and that led to
8:17
weight struggles from the time i was
8:19
eight i had early puberty i had teenage
8:21
mood issues i had acne digestive
8:24
problems and of course pcos polycystic
8:27
ovarian syndrome that led to surgery
8:30
where they removed one ovary when i was
8:32
17 and the recommendation of a total
8:34
hysterectomy a couple years later as you
8:36
can see on the right i didn't follow the
8:39
doctor's recommendations instead
8:42
through tears and lots of
8:45
lots of trauma i dug into what was the
8:47
limited research at the time so
8:50
i could make the changes that made me
8:53
able to have this beautiful healthy
8:55
family i have today
8:57
they wouldn't be here if i hadn't
8:59
changed how i lived how did i make those
9:01
changes you know and make them stick
9:04
i found my why
9:05
and that's what i want you to do but my
9:07
why was basically i was playing scared
9:09
plain and simple i didn't know what was
9:11
gonna i was gonna miss out on i didn't
9:13
know about this family i mean i i was
9:16
just a kid but i was plain scared you
9:19
know later on i'm gonna ask you to find
9:21
out what your why is because that is the
9:24
most important thing think about
9:27
what's going to happen five years 10
9:28
years down the line if you don't make
9:30
changes
9:31
that may be your why
9:33
today there is reams of research that's
9:36
supporting what i'm telling you about
9:39
here and i'm going to give you the cliff
9:40
notes version i'm going to try not to
9:42
get too technical
9:44
but you know when you think when i think
9:46
about how different my life would have
9:47
been and if i hadn't made those changes
9:50
and given my body what it needs you know
9:52
i i am here for you because i feel your
9:55
pain you know just um
9:58
we can control a heck of a lot in our
10:01
diet and lifestyle and miracles happen
10:05
like they did for me but you got to take
10:08
a few steps to help yourself and i'm
10:10
going to give you some doable things
10:12
that you can start tonight
10:15
and i think that sounds like a good idea
10:17
i was going to ask you to put in the
10:18
chat yes but i guess i can't see the
10:21
chat so we'll just keep going
10:23
okay
10:24
so i have tons of research that supports
10:27
everything i'm going to give you today i
10:29
mean thousands of things everything i'm
10:31
telling you is based on solid
10:32
evidence-based research and you know in
10:35
my upcoming book that i have to tell you
10:37
i'm really excited i'm in the final
10:39
editing stages i had no idea how long
10:41
this was going to take name of it is get
10:43
out of hormone hell
10:45
and i said and there's just tons of
10:47
research on all of this an exciting time
10:50
now because we have access to all the
10:52
research that's going on and
10:55
and you know there's more emphasis i
10:58
don't know why there's not more emphasis
11:00
on
11:01
this when you go to your doctor
11:03
i i guess i do know why because the
11:04
pharmaceutical companies will pay for
11:07
the drugs and the insurance companies
11:08
you know so you know it's what i do
11:11
takes a little work and you know that's
11:13
why i need to make it doable so that you
11:15
can make these little habits these
11:18
little bitty hinges that swing the big
11:20
doors and that way you can make habits
11:23
they're going to be like brushing your
11:24
teeth so that you know you can't finish
11:26
your day or leave the house without
11:28
doing a few of these good little habits
11:30
that are gonna make the changes that are
11:33
gonna just really
11:35
so transform your health like i have a
11:37
seven to ten minute workout that gets
11:39
results from my clients you know it
11:41
doesn't take much
11:43
i'm going to cover the high
11:45
the high ground on these topics just the
11:47
big overview on all of these today and i
11:50
want to know my approach is a little bit
11:52
different when i work with my clients
11:54
this is what i tell them it's the whole
11:56
lifestyle
11:56
if you're stressed
11:58
weight loss is gonna be so slow you're
12:01
messing with hormones when you get there
12:02
you know and if you miss sleep the same
12:05
toxic the same you gotta look at the
12:07
whole person you know your lifestyle
12:09
your genetics your labs who you are
12:12
there isn't one size that fits all but i
12:14
can tell you everything i'm going to
12:15
talk about tonight is critical
12:17
to getting to a healthier weight you can
12:20
lose it
12:21
no doubt about it i know you can some
12:24
areas may be more important for one
12:25
person or another but they all matter
12:28
and the research everywhere supporting
12:30
this and i'm not about harsh programs it
12:32
has to be doable i've found it has to be
12:35
manageable and maintainable and in fact
12:38
enjoyable
12:39
you know even even if you're weight loss
12:42
resistant like i was and i'm a big
12:44
believer in knowing like i said the why
12:47
i think if you have a strong enough why
12:49
you're going to make those changes you
12:50
know it's going to be easier for you to
12:52
follow
12:54
what you know you need to do
12:56
the rationalizations won't come in your
12:59
better mind's going to tell you and and
13:00
i think you know when you make better
13:02
choices you're going to get better
13:03
results but it all begins with the
13:05
reason why
13:07
you know easier to make those little
13:08
changes and it builds and builds and
13:10
builds until you just got a good healthy
13:12
lifestyle that's going to whittle away
13:14
on your waistline you know no
13:16
deprivation no starving
13:18
i mean who needs that stress you know
13:20
and it's not maintainable you know i i
13:22
want you to just remove things that
13:24
cause stress and build things that bring
13:26
in joy and happiness
13:30
so while we're all accustomed to hearing
13:33
claims to help you lose weight really
13:35
fast the reality is that most of these
13:39
either are unhealthy
13:41
unnatural unsustainable
13:44
more often than not they're all three
13:47
not to mention you know how you feel
13:48
when you failed you know and how many
13:50
times have you felt like you were making
13:53
the changes and then life got in the way
13:55
and you know you took your eye off of it
13:57
and all of a sudden you knew that you
13:59
know and all those pounds had come right
14:01
back on you know we don't want that you
14:04
know it's it's something that
14:06
you know you just feel like you're beat
14:07
up all the time because it wasn't based
14:10
on healthy habits
14:12
that lose weight gain weight cycle just
14:15
beats you up emotionally and we don't
14:17
want that it wastes time that was
14:19
emotional energy and then you're upset
14:21
with yourself and you think you failed
14:23
but let me tell you you didn't fail
14:26
the unsustainable thing failed you so
14:29
you can't blame yourself never not
14:32
allowed okay but let's let's just
14:35
put that that's in the past and we
14:36
learned from it that's the most
14:37
important thing we learn from what
14:40
didn't work
14:41
even the keto diet that i used for years
14:43
for people i'm always going to love the
14:46
benefits of a really good ketogenic diet
14:49
cured a member of my family of epilepsy
14:51
i love it it reverses so many things
14:54
fast
14:55
but i found very few people could
14:57
sustain the weight loss they never could
15:00
really sustain or transition into a
15:02
healthy eating pattern
15:05
i can't tell you how much i hated to see
15:07
past clients that had been really
15:09
successful regain the weight back so
15:11
went back to the drawing board to give
15:14
you the tools to be successful at
15:16
keeping every pound off for the rest of
15:19
your life
15:20
yeah really weight loss for life
15:22
building those healthy habits the little
15:24
bitty things that make a big difference
15:26
you know there's there's a middle ground
15:28
there that you know it's it's key to
15:30
sustain any weight loss nothing extreme
15:33
no
15:34
pills powders or potions
15:36
so there's no failure ever
15:39
just to help the understanding of what
15:41
i'm going to give you today on what
15:43
foods do what
15:45
and which ones you need to avoid so you
15:47
can quickly dump the plump and i'm
15:50
interested to know do you guys relate to
15:52
this i wish i could see if you could put
15:54
in chat you know and don't get names of
15:56
companies you know we're going to keep
15:58
things positive here but just let me
16:00
know if you know some of those gimmicks
16:02
and things kind of got in the way of
16:04
your weight loss and you know if you're
16:06
ready to hear some things i know you are
16:09
you wouldn't be here
16:11
what's true
16:12
scientifically sound and healthy and the
16:15
outcome smaller size clothes one size
16:18
clothes in your closet and the
16:20
confidence energy and help that goes
16:22
with it i just think that's so
16:23
liberating and you know that's what we
16:25
need now
16:26
you know because
16:28
you know we've we've got so much going
16:30
on in our society right now and we need
16:32
to know about this because in fact less
16:35
than 20 of dieters
16:38
who lose weight that they're going for
16:40
keep it off in the long term that's just
16:43
unacceptable and with the current cdc
16:47
stats from 2020
16:49
says 42
16:50
of us are obese and three-quarters of us
16:53
are overweight now that's pre-covered
16:55
that was in 2020 so boy we just need
16:58
better tools and skills to stop that
17:01
struggle once and for all
17:03
you know so you know it's there's just
17:05
so much confusing stuff that's been
17:07
around there and no one wants to try
17:10
again just to fail but once you figure
17:12
out what i'm going to tell you tonight
17:14
you know it's like the old food guide
17:16
pyramid i knew that was wrong i mean i i
17:19
had figured out
17:21
way before that that if i ate like the
17:23
old food guide pyramid oh my gosh it was
17:25
designed to make us fat and you know who
17:28
can eat 2 000 calories ha you know you'd
17:32
be bouncing all of us down the street if
17:34
we follow those guidelines and you know
17:36
it's just they didn't understand
17:38
hormones and the impact that has on our
17:41
fat storage or appetite in our
17:43
metabolism and that has everything to do
17:46
with how much you're going to eat so we
17:47
really need to shift that focus away
17:50
from all that bad advice or the quick
17:52
fixes and get some healthy habits going
17:56
balance those hormones because when you
17:58
shift to healthy habits and cultivate
18:00
that space oh my gosh it's so
18:03
relaxing you can just like
18:06
balance your life better so
18:08
developing healthy habits just those
18:10
little things that you can easily fit in
18:13
balancing the hormones like insulin i'm
18:15
going to tell you about some other ones
18:16
too and how to do it that's going to get
18:18
at the root cause of the chronic
18:21
illnesses and the cravings
18:23
you know 80 of us oh my gosh you know
18:26
when when you know we've got 80 of us
18:28
fighting this insulin resistance that's
18:31
that's huge and and you get that covered
18:34
and you reduce the risk or the need for
18:37
so many of those medicines i mean
18:39
starting at the bottom of your feet
18:40
neuropathy arthritis of the hips and
18:42
knees pcos you know
18:45
leading cause of female infertility even
18:47
ovarian cancer colon cancer liver
18:50
disease non-alcoholic fatty liver
18:52
disease gallbladder disease diabetes
18:54
even pancreatic trans cancer
18:56
hypoglycemia gerd your heartburn
19:00
yeah autoimmune disease brain fog and
19:03
dementia
19:05
we now are calling alzheimer's type 3
19:09
diabetes
19:12
you know and last pertinent to right now
19:15
metabolic diseases like all of those
19:17
put us at the greatest risk for death
19:21
from covin now that should be on the
19:23
news it's in all the research but you
19:25
don't hear it on the news you know so
19:27
the information i'm giving you today is
19:29
designed to reverse all this okay
19:31
it if there was a pill can you imagine
19:33
how expensive that pill would be
19:36
you know in fact pills medications
19:38
nothing work as good as diet and
19:41
lifestyle therapy for chronic conditions
19:43
like these
19:44
of course you know
19:46
if you let it go too long there does
19:48
need to be serious medical intervention
19:50
many times life-saving surgery wow
19:53
wonderful it's needed but only when diet
19:55
and lifestyle wasn't addressed or known
19:57
about you know i've had many many ill
20:00
clients like this
20:01
and you know what we do first change
20:04
what they eat and and in if you have
20:07
anybody ever works with me you know
20:09
food module is my first training and
20:12
food is what moves that gauge the
20:14
fastest foods the most powerful medicine
20:18
and wigmore said this
20:19
that food is our most powerful medicine
20:22
or our slowest poison and usually
20:25
delicious poison so we got to get it
20:27
right
20:27
you know you gotta get into the gauge
20:30
that is moving things quickly you know
20:32
the superfoods and and i think i got it
20:35
on my website today so you can download
20:36
the list of the superfoods okay
20:39
so then insulin resistance what is it oh
20:43
boy you got it working too good now okay
20:46
so you know it's it's at the core of all
20:48
those diseases i just took about
20:51
you know and it's what i had and you can
20:54
reverse it but you never get cured so
20:56
it's always always an issue so what it
20:59
is it's insulin is the hormone that's
21:00
released by the pancreas whenever you
21:02
eat carbohydrates carbohydrates break
21:05
down into sugars and that raises your
21:07
blood sugar so what insulin does
21:10
it is to bring down blood sugar by
21:12
opening up the cells so that putting it
21:15
in the cells so it can make energy do
21:17
what you need but if you eat more carbs
21:20
than cell can use it ultimately is
21:22
stored as fat first triglycerides and
21:25
then fat so you know that's why i call
21:27
insulin the fat storage hormone you got
21:29
too much of it you're going to be in fat
21:31
storage so you know it's all because
21:33
we're eating more carbs than we can
21:35
handle immediately
21:36
and if you're constantly doing that you
21:38
know especially the sugars and the
21:40
starches i'm going to talk about your
21:42
body stops listening to the insulin
21:45
even though there's tons of sugar
21:46
floating around it needs to take care of
21:48
it it stops listening kind of like how
21:50
you know you stop hearing the kids
21:52
scream you know and it's kind of like
21:54
background noise or or something that
21:56
just is the din in the background but
21:59
you know since you still have all that
22:01
blood sugar flowing around the pancreas
22:02
is still getting the signal to turn out
22:04
the insulin so that's why we call it
22:05
insulin resistance you can't still keep
22:07
pushing out more because the pancreas is
22:09
told to but ultimately
22:12
it's damaging
22:14
every inflammatory
22:16
marker pathway possible is lit up
22:20
insulin's high blood sugar starts going
22:22
high you know everything's climbing up
22:24
so it
22:25
results in weight gain especially around
22:27
the middle
22:29
fatigue weakness brain fog sleepiness
22:32
cardiovascular disease high cholesterol
22:34
triglycerides libido problems erectile
22:36
dysfunction infertility neuropathy
22:38
autoimmunity risk increases you know and
22:41
it's at the core of just about every
22:43
chronic disease
22:45
cure
22:46
pretty simple
22:47
lower the simple sugars and starches and
22:49
get those carbs from non-starchy
22:52
vegetables and low sugar fruit and it
22:54
can be delicious okay
22:56
all right so here it is
22:59
four worst foods that are going to cause
23:01
you to gain weight and cause insulin
23:04
resistance first thing
23:06
flour
23:06
anything made from flour bread muffins
23:09
bagels crackers pasta they are so finely
23:13
ground that that blood sugar
23:16
goes up faster than if you were to eat
23:18
plain sugar and that was figured out
23:20
back in the 90s when australia came up
23:22
with the glycemic index they proved it
23:24
second thing sugar high fructose corn
23:26
syrup that that's the worst but it's
23:28
anything honey maple syrup table sugar
23:31
even artificial sweeteners
23:34
spike insulin no sugar there but it
23:36
confuses the brain and then starches
23:39
basically cereals most all grains um and
23:43
then the fourth thing milk and juice so
23:46
when you have a bowl of cereal with milk
23:48
and some orange juice or or if you just
23:49
have that caramel latte and oh man you
23:52
wear spiking insulin like nothing else
23:54
you know even if it's sugar-free because
23:56
remember
23:57
even artificial sweeteners have been
23:59
found to spike blood sugar and cause
24:01
weight gain
24:02
so that's key minimizing those four
24:05
foods and your weight loss efforts will
24:08
significantly improve
24:10
okay
24:12
so you're gonna find more
24:14
that you do brings the body back into
24:16
balance when you avoid those foods it's
24:18
going to avoid the spike
24:20
and and that's going to help with so
24:22
many things even your cravings are going
24:24
to go down because every time it goes up
24:26
comes back down you get hungry again you
24:28
know your your body is going to balance
24:30
itself and settle into a healthier
24:32
weight without even you thinking about
24:34
it because it's not just about calories
24:37
and calories out you know that mega food
24:40
companies would like you to think that
24:41
you just needed to exercise more but
24:43
it's how your body is processing you
24:46
know broccoli is going to be a heck of a
24:47
lot different than muffins and cookies
24:50
and cake and bars and all that so it's
24:53
it's a little bit of everything
24:55
food first yeah but it's also a lot of
24:57
those other things that affect the
24:59
hormones okay we're going to go into all
25:02
of those too so that's that's
25:04
four things that we really need to
25:07
understand and keep to a minimum and i
25:10
don't say never but just keep it to a
25:12
minimum so
25:14
there are numerous reasons why people
25:16
continually gain weight but
25:19
some of the most common factors
25:21
bad diets upset your metabolism
25:25
by upsetting hormones
25:27
not only insulin but leptin and ghrelin
25:30
which we're going to talk about a little
25:32
bit but second thing wrong is the
25:34
mindset
25:36
and this is probably
25:39
first thing we got to get straight and
25:41
it really is my favorite area it all
25:44
really takes place here you know mindset
25:47
can create miracles in your life wipe
25:50
out problems create solutions once you
25:53
get the mindset figured out
25:54
understanding your why deciding you must
25:58
i mean it's the best you know when i
26:00
work with people it's the first thing we
26:01
do
26:02
in in second nature is then that's going
26:05
to just happen for you because it's
26:07
going to be so much easier to say yes to
26:09
this and disregard that you know the the
26:12
key is the mindset first
26:15
third thing
26:16
which really follows the mindset is
26:19
you've got to look at developing habits
26:21
versus harsh rules you know diets that
26:24
follow harsh rules are really
26:27
hard to follow you know like the keto
26:29
diet it's really hard to follow for a
26:31
long period of time so it's kind of like
26:33
you need
26:34
guidelines you need like those better
26:36
habits that have a little more
26:38
flexibility and the habits are so
26:40
important like the university of london
26:43
found it takes 66 days to make a habit
26:46
it's why all of my programs run 90 days
26:49
it just works better
26:51
okay all right
26:53
one guideline that does make it easier
26:55
gotta say is adding a little more
26:57
protein to your diet if only in the
26:59
short term
27:00
it's been proven to assist with weight
27:02
loss it boosts your metabolism and it
27:05
keeps you satisfied longer carbs are
27:08
only going to stick with you for two
27:10
hours protein sticks with you for four
27:12
hours you add a little fat in that and
27:13
you're golden okay so you know it's
27:16
going to keep you feeling fuller longer
27:17
so your tendency to overeat is much less
27:20
binge eat gone you know it just doesn't
27:23
happen when i was getting my masters at
27:25
bridgeport we did a whole
27:28
diet evaluation on women over 50.
27:31
so many were lacking good protein and
27:34
after menopause
27:36
we lose muscle mass and it's that fat
27:39
burning muscle
27:41
so metabolism throws out the anchor and
27:44
and that's just about when women start
27:46
noticing the waistline expanding and you
27:49
know that's just not good so two things
27:52
really important for us women as we age
27:56
for the anti-aging effect but also to
27:59
turn off cancer genes that become
28:02
increasingly more of a problem two
28:04
things are exercise and protein
28:07
exercise because it builds muscles that
28:10
we all the muscle that we are losing but
28:13
it also boosts the anti-aging hormone
28:15
called human growth hormone
28:18
you know i have a list of about 31
28:20
wonderful things that exercise does for
28:22
our body and our brain
28:23
you know
28:25
you know
28:26
i always give it to my people when i'm
28:28
working with them but believe me if you
28:30
want it i'll give it to you it's just
28:31
great but then the second thing
28:33
increasing the protein depending on your
28:35
size and age you know because both your
28:38
age and your size is going to increase
28:40
your requirement for protein
28:42
free of antibiotics free of hormone then
28:45
you need to divide it up between your
28:46
meals and if you're looking at
28:47
percentages it's about 20 of your diet
28:50
you know maybe about 70 grams
28:52
okay so that is a number one thing to
28:55
help keep those hunger hormones at bay
28:58
okay so now
29:00
no strings attached healthy eating and
29:03
weight loss essential
29:04
is
29:05
all of these wonderful
29:08
foods that typically do not have
29:10
barcodes they do not come in packages
29:13
you know those are the ones that destroy
29:15
your efforts these are the ones that you
29:18
can pronounce their names generally you
29:20
know they don't have things that you
29:22
don't can't say out loud because you
29:24
don't know how to pronounce them and
29:25
then you know it's like mark hyman dr
29:28
mark hyman colleague of mine says did
29:31
god make it or did man make it you know
29:33
big difference there whole foods like
29:35
beans and fruits and vegetables and nuts
29:38
tend to be very filling and they reduce
29:41
the risk of over consuming and you know
29:44
you don't crave them like you do sugar
29:47
there's a great book i'm reading right
29:49
now and i love it because
29:51
you know she has a lot of the same stuff
29:53
in her book that i do in in with my
29:55
clients in my book that i'm coming out
29:57
yeah so dr cara fitzgerald she's got a
30:00
book called younger you i love it
30:03
she had a study
30:06
that
30:07
went over eight weeks
30:09
put the people on a diet lifestyle they
30:12
reverse aged by 3.23 years in eight
30:17
weeks measuring this dna
30:21
particle
30:23
four weeks wasn't enough eight weeks was
30:25
enough to see
30:27
3.23 years younger
30:30
my programs are 12 weeks so i'd like to
30:32
know what that does so anyway what three
30:34
things are they green tea
30:37
rosemary either in tea or as a spice and
30:40
turmeric turmeric is my favorite by far
30:42
but all of these are really good so
30:43
after your first cup of coffee in the
30:44
morning maybe switch to a blend of
30:46
rosemary and green tea and you know then
30:49
you can season your foods with turmeric
30:51
i really like curcumin i get my extra
30:54
special you know that's that's you know
30:57
a lot of us tend to have a little more
30:58
inflammation so we need a little extra
31:00
here and there
31:01
but pomegranates cranberries blueberries
31:04
quinoa cruciferous vegetables green
31:06
leafys they're all superfoods and it
31:09
really correlates to a lot of color it's
31:12
a lot of those nutrients that are so
31:15
protective are in the color
31:19
so
31:20
we got to make it easy too and
31:23
doesn't mean
31:24
you know you you've got to stock
31:27
up everything but you know when you get
31:29
away from home make sure you're carrying
31:31
some healthy snacks that you can
31:33
regularly go to i like nuts because they
31:36
they are not perishable and they're
31:37
going to keep you steady and when we
31:39
study insulin resistance you know the
31:42
power of insulin to cause damage when it
31:44
remains high so we don't want to snack
31:46
too much that old thing where they said
31:47
you had to eat every two hours that was
31:49
just another way of making everybody fat
31:52
you know so it's best achieved
31:54
if you don't have to have snacks if you
31:56
have to have snacks definitely have them
31:59
while your body is becoming
32:01
metabolically flexible as the liver and
32:03
the pancreas heals you're going to be
32:06
able to go much longer and not get angry
32:09
you know so how do we get to be
32:11
metabolically flexible
32:14
we just
32:15
don't have the surges you don't have the
32:18
spikes and insulin and it doesn't take
32:20
long and boy you feel so liberated
32:24
because you easily go from burning the
32:26
fat or the food you eat to the fat you
32:29
got stored so you know
32:32
but if you're hungry
32:33
yes eat something have something there
32:35
have some nuts because it's important to
32:38
have good healthy foods or you're going
32:40
to go to the sugar i can guarantee you
32:42
your brain is going to set you there
32:44
because it knows the quickest way to get
32:46
that blood sugar up not sugar
32:49
okay
32:50
so sugar this one goes without saying
32:53
you know but do we understand why you
32:56
know sugar is one of the
32:58
pillars that we want to take away if you
33:01
want weight loss and it's really getting
33:04
harder and harder because they're
33:05
sneaking it in with all the foods that
33:08
are prepared food manufacturers love it
33:11
they keep trying to rename it because
33:13
it's cheap people love it
33:15
and they know they're gonna sell more
33:17
because it's addictive it's everywhere
33:19
unavoidable and and you know you're
33:22
never gonna
33:24
rarely is somebody ever going to get
33:25
away from it 100
33:27
there are so many studies though that
33:29
the effects of sugar on weight gain
33:32
take note increased cravings the effect
33:36
on heart health mental health
33:39
metabolic health pretty much every
33:41
aspect that you think about health
33:45
sugar is on the knicks you got to get
33:47
rid of it the s word for all the health
33:49
professionals yeah we just don't want it
33:52
like i say if i were the devil and i
33:54
couldn't outright kill people i'd get
33:56
them addicted to sugar it's like the
33:58
devil with horns so addictive
34:01
research shows it's even eight times
34:03
more addictive than cocaine
34:05
they did this this study and i looked it
34:08
up it took place in france
34:10
and this researcher had
34:13
gotten all these rats addicted to
34:16
cocaine okay and then he withdrew it so
34:20
they were jonesing they were needing a
34:22
fix and then he offered them sugar or
34:26
cocaine
34:27
every single time they wanted the sugar
34:31
and more and more and more because it
34:33
lights up the pleasure scent of the
34:35
brain just like a drug so the more you
34:37
have the more you want
34:39
also dementia you gotta really
34:41
underscore this called type three
34:43
diabetes you know when i was getting my
34:45
doctorate from
34:47
maryland
34:48
we were studying gail bredesen's work
34:49
he's the leading alzheimer researcher
34:51
and avoiding sugar is underscored in his
34:55
overall program matter of fact he takes
34:57
the four things out of there as well you
34:59
know
35:00
everybody that i ever talked to as a
35:03
family member that was diagnosed with
35:05
alzheimer's i asked them do they have a
35:06
sweet tooth almost all the time it's yes
35:09
i mean think of ronald reagan and jelly
35:11
beans
35:12
whenever i do a challenge on facebook to
35:14
get rid of sugar
35:16
within a week people are commenting how
35:18
much better their mood is
35:21
less anxiety less depression
35:23
okay so switching gears now we're gonna
35:25
go to water drinking more water
35:28
contributes to lasting weight loss
35:30
and it's a habit you can easily form i
35:33
don't have a good thirst mechanism so
35:35
i've just kind of had to get it built
35:37
into my habits and so not only does it
35:40
improve your digestion and
35:41
detoxification
35:42
but it's awesome also been known to
35:45
decrease your cravings shifting the
35:47
focus away from needing food to oh my
35:50
gosh i think i'm just thirsty no many
35:52
studies have shown just by increasing
35:54
water helps people lose weight you know
35:56
one study found a
35:58
glass before a meal was just the ticket
36:02
so many functional medicine
36:04
practitioners
36:05
we recommend
36:07
whatever your weight is drink half of
36:09
that in water so 150 pound person needs
36:12
75 ounces of water that takes some doing
36:16
so i say just find out how much you're
36:18
drinking now and just slowly start
36:20
increasing it and notice how much better
36:23
you feel
36:24
you know next one here is pretty obvious
36:26
but i love to kind of drill this one
36:29
home
36:30
people tend to neglect
36:32
fruits and vegetables i mean i have some
36:34
people that think they're eating real
36:35
healthy and they don't even eat one a
36:37
day you know so you got to fill it up
36:41
benefits of consuming more fruits and
36:43
vegetables oh my gosh at last count
36:47
25
36:49
000
36:50
phytonutrients in these plants and it's
36:53
they're associated
36:54
to the color okay so years ago we found
36:58
that lutein from tomatoes and prostate
37:01
cancer and in lutein and zeaxanthin for
37:04
eye health but 25 000 the older we get
37:08
the more important these are because we
37:10
take them up they protect ourselves
37:12
against aging seven to ten servings a
37:14
day
37:16
sleep
37:18
okay in my programs i do a whole module
37:20
on sleep do you know that you can last
37:23
longer without food than you can without
37:25
sleep probably longer without water than
37:28
without sleep you know
37:30
in research it is causal and that is a
37:33
huge distinction
37:35
lack of sleep causes disease you know so
37:38
anybody trying to lose weight you got to
37:40
get a good night's sleep you know i say
37:43
sleep a third play a third and work a
37:45
third that's kind of hard to do and as
37:47
humans we are the only creature that
37:50
knowingly
37:51
puts off sleep knowingly does you know
37:53
even when we're kids we're trying to
37:55
talk our parents out of going to bed we
37:57
got fomo built in fear of missing out
37:59
but it's disastrous to our health you
38:02
know how little kids get when they don't
38:03
get their naps and sleep yeah well our
38:06
brain does that too we just kind of you
38:07
know ignore it as we get older
38:09
so you know there's there's a lot
38:12
we can do
38:14
and you know and i've had to be a real
38:15
student of sleep because it was really
38:18
hard and then we get
38:20
wired in
38:21
to that poor sleeping so if we have time
38:24
i'm going to show you the 478 breathing
38:26
technique because it's not only good for
38:28
stress but it's also good i mean for
38:30
sleep that's also good for stress
38:32
management and oh my gosh it takes time
38:34
to rewire the brain but it does work and
38:37
the sleep cycle is based on cortisol and
38:40
melatonin the more stress we have the
38:42
more cortisol we have the stress
38:44
hormones you know you're not going to be
38:46
able to get melatonin to do its job you
38:48
can't take enough melatonin you'll just
38:50
feel hungover the next day so you got to
38:53
get that stress under control
38:55
so and in the last few years oh my gosh
38:58
people are having so much trouble with
38:59
sleep stress oh gosh it's been awful but
39:03
i'd like to say let me know in the chat
39:04
what you think but i can't see the chat
39:07
so anyway we're going to go on to stress
39:10
another thing that super impacts weight
39:13
loss
39:14
many people
39:16
oh gosh they're negatively affected by
39:19
stress eating you know we call it
39:21
comfort foods and you notice how all the
39:23
comfort foods are like starchy sugary
39:26
stuff
39:27
and with the stress levels of the last
39:29
few years it has skyrocketed our
39:32
national weight
39:34
using food to avoid having to deal with
39:36
the stress or not having stress
39:38
techniques okay you gotta learn how to
39:41
helpfully deal with stress
39:42
emotional pain all that kind of stuff a
39:45
whole module on it in every one of my
39:47
programs because it really is important
39:50
and it works
39:52
when stressed like with sleep issues
39:54
i like the breathing it's free
39:57
it's effective
39:58
available instantly you know it's it's
40:01
so effective that the navy seals are
40:04
even taught this technique so they can
40:05
decompress after going at out on some
40:08
combat missions
40:10
so let's let's kind of do this so it's
40:11
four seven eight
40:13
so you inhale four hold for seven exhale
40:17
eight so it's kind of like this inhale
40:30
i had time i do it again
40:33
but that 478 you will feel it when i do
40:37
that one or two times my jaw goes slack
40:40
my tongue goes slack my shoulders
40:43
takes a little while but i guarantee you
40:46
it will rewire your brain it is
40:50
phenomenal people that are real stressed
40:52
i have them do it 10 times before
40:54
breakfast 10 times before lunch 10 times
40:56
before supper
40:58
it is
40:59
fabulous um you know so anyway um
41:03
love it
41:04
and it is
41:07
instantly available so
41:09
you know if you ever
41:11
want to chat about that uh i i'm really
41:14
big on that four seven eight some people
41:16
like to do progressive relaxation do a
41:18
lot of other things but um
41:21
it it works it takes a while but oh my
41:23
gosh it is it works so
41:26
i know some people have to leave but um
41:30
just if you like what you've been
41:32
hearing and want to work with me you can
41:34
go to my website debford.com and i've
41:36
kind of got my programs outlined i've
41:39
got a do-it-yourself i've got a group
41:41
program and i've got a one-on-one that
41:43
has a personalized approach i'll go into
41:45
it later later on more fully but
41:48
um
41:49
you know
41:51
it's kind of limited uh
41:54
i've had so many people contact me and i
41:57
there's only so many hours in the day i
41:58
wish i wish i could do more but that's
42:01
why i've done the group programs and the
42:02
do it yourself to get you that
42:04
information you know if you're wanting
42:06
to get started need help
42:08
just integrating all these things and
42:10
we're going to have facebook groups so
42:12
that we meet every week helping sharing
42:15
guiding you you know with what i've
42:17
learned over the last decades i mean it
42:20
does me no good to just keep it up here
42:22
i love going to conferences and learning
42:24
more so i can share and then this is
42:27
kind of one of the best ways that i can
42:30
get all that information out
42:32
excess weight isn't just a cosmetic
42:34
thing either i i spent a lot of time
42:36
helping people with that but it's a
42:38
cellular thing you know they've actually
42:41
determined that excess fat is actually
42:44
an endocrine organ meaning that it makes
42:47
inflammatory hormones it makes appetite
42:51
triggering hormones
42:53
and what we want is anti-inflammatory
42:55
anti-aging you know you don't want that
42:58
that other is is causing problems
43:02
so now i want to talk about intermittent
43:05
fasting you know it's a kind of a
43:07
relatively new thing that a lot of
43:09
people are asking me about and it's it's
43:12
really an old thing you know the general
43:15
theory is
43:17
that you eat for a certain period of
43:19
hours and then you have another period
43:22
of time where you fast and you know
43:25
basically we call it breakfast because
43:27
that was supposed to be breaking the
43:28
facts fast but this gives your body time
43:32
to balance the insulin back to
43:34
regulating and getting back to a near
43:37
normal state before it has to start with
43:39
the whole digestive thing again
43:41
fasting i mean it can be traced back
43:43
jesus talked about it all the religions
43:45
have used it when done correctly
43:48
fasting intermittently is a great way to
43:51
maintain weight get you at a better
43:54
natural weight and you know if it's just
43:57
a few pounds yeah it's it's great for a
44:00
natural um state to help you it's like
44:03
just great for the brain as well
44:05
so it helps you shed so it it's kind of
44:08
as as far as health it can have some
44:10
pretty profound effects there's this one
44:13
concept called autophagy where it aids
44:15
detoxification
44:17
and prunes back
44:19
all the kind of well we call them zombie
44:21
cells but they're really the
44:22
dysfunctioning ones that you know you
44:24
get the idea of a zombie it's not
44:25
something you want to have but it's
44:27
proven to be anti-aging has a lot of
44:30
cool health benefits so several things
44:34
uh there's several ways to do it and i'm
44:36
just going to tell you about the 16-8
44:38
because it's it's my favorite one it's
44:39
the one that most people do
44:41
so 16 hours of not eating
44:44
and eight hours of eating so basically
44:46
you skip breakfast
44:48
and then you have start about eight
44:50
hours where so maybe noon to eight pm
44:53
you're going to eat no snack and at
44:55
breakfast you can have coffee tea or
44:57
anything like that uh just nothing with
45:00
calories and that is the clean one um
45:03
there's other you know out there where
45:05
they put fat in it and things like that
45:06
that's not really considered uh a clean
45:09
fast um but some people kind of like
45:12
that to get them started but anyway it
45:15
is a fantastic weight way to get those
45:18
hormones that regulate appetite under
45:22
control so we're going to talk about
45:23
those now in addition to insulin we've
45:26
got leptin
45:27
we've got ghrelin and we've got cck that
45:31
stands for cholecystokinin leptin is
45:33
made in fat cells so supposed to cut
45:36
back on the appetite but when you've got
45:38
insulin resistance it stops working
45:41
right
45:42
graylin is produced to make you hungry
45:45
so if you have high levels of ghrelin
45:46
your stomach's growling you're hungry
45:48
all the time okay
45:50
and then cck cholecystokinin
45:52
is released when you've got a little bit
45:54
of fat
45:55
and that tells your brain that you're
45:57
full so you you know that's why it takes
45:59
10 minutes after you start eating to get
46:00
your brain there so having a little bit
46:02
of fat in every meal is really important
46:06
fat-free food is going to make you fat
46:08
and make you binge proven so
46:11
these
46:12
really need to be in order
46:14
and intermittent fasting is a great way
46:16
to do it even if you don't do it every
46:17
day you know our modern way has really
46:20
got us all messed up and all these
46:22
hormones all goofed up makes us really
46:25
metabolically unhealthy so there's a
46:27
little tricks to kind of getting things
46:29
back in order
46:31
you know and it's important to note that
46:33
intermittent fasting isn't right for
46:34
everybody somebody has eating disorders
46:37
or if they're still growing or pregnant
46:39
or nursing or on certain medications so
46:41
check with your doctor before you start
46:43
in them any of them just in case but
46:46
pretty darn good
46:47
okay
46:49
i haven't talked about exercise yet and
46:51
you know isn't that supposed to be how
46:53
everybody's supposed to lose weight just
46:54
exercise more you know
46:57
exercise is good it's got so many
46:59
benefits like i said before i've got a
47:01
list of over 31 things it's anti-aging
47:04
it's great for metabolism it's good for
47:06
building muscles 24 7 and we lose up to
47:10
eight percent of our muscle every decade
47:14
over 30 years old
47:16
okay
47:17
and that speeds up after 60. okay okay
47:21
so exercise most important thing
47:24
consistency i don't care how much just
47:27
be consistent you know try different
47:30
kinds you know dance in front of the
47:32
refrigerator
47:34
go for a walk it doesn't matter just do
47:37
something if there's only one thing you
47:39
do
47:40
with all this just start moving more
47:43
people who exercise are more successful
47:46
at other things in their life and they
47:48
get healthier they've proven that it
47:50
builds the part of the brain
47:53
that is called the executive functioning
47:55
it's the prefrontal cortex and when you
47:57
exercise it strengthens that so you make
48:00
better choices in everything you do
48:02
pretty cool how the body is so connected
48:04
so you know what i say is just start
48:06
slow and just don't give up
48:09
you know in my programs i've got a seven
48:11
minute workout i've got 10 minute
48:13
workouts you know they all build nice
48:16
toned muscles you know when i went back
48:18
to exercising regularly five minutes
48:21
every time i put clothes in the washer i
48:23
got on the treadmill i just did it every
48:26
day and then i rewarded myself you know
48:28
i tell my clients you gotta reward
48:30
yourself when you're starting new habits
48:33
we're really just eight-year-olds at
48:34
heart right you know so
48:37
before long i started thinking okay
48:39
maybe 10 minutes that's not so bad
48:40
because really the hardest thing is
48:42
putting on your sneakers
48:44
i i like nike when they say just do it
48:48
make it a habit you know just do it your
48:51
brain will rationalize so much i don't
48:53
have time i don't have this i don't have
48:55
that you know
48:56
five minutes is not even a half a
48:59
percent of your day
49:00
okay so just think about some kind of
49:04
what is your favorite kind of exercise
49:05
walking whatever and that's really good
49:07
for your
49:08
that's good good for the city as well
49:10
another thing that's really important in
49:12
realizing we are human
49:15
you're not going to be perfect don't
49:17
even try to be perfection that is being
49:21
so rigid and trying to be perfect is
49:23
going to
49:25
make you feel lousy you know you're
49:27
never going to be good enough so we just
49:29
are always looking to improve not
49:32
perfection you know the japanese have
49:34
this concept that is called kaizen
49:37
k-a-i-s-e-n
49:39
might want to make a note of that it's
49:40
wonderful it is all just about trying to
49:44
improve
49:45
you know there's no
49:47
good perfect
49:49
program
49:50
that
49:51
is gonna be
49:52
doable
49:54
that is harsh you gotta just start
49:56
building in little habits you know
49:59
exercising five minutes here five
50:01
minutes there truly it's better to get a
50:04
little bit here a little bit there a
50:05
little bit here
50:06
then hitting the gym for an hour in the
50:09
morning
50:10
and then
50:11
sitting the rest of the day sitting is
50:13
the new smoking you know and and you
50:15
don't want to you know also
50:17
i also like consistency in a lot of
50:20
things because if
50:22
you know
50:24
we get
50:26
so rigid and then you fall off of it you
50:28
know there's kind of a delicate balance
50:29
you know you don't want to go totally
50:30
off every weekend or you're going to be
50:32
doing this cha cha that's almost as bad
50:34
so you know building in nice little
50:37
healthy habits
50:38
going to be great you know stress
50:39
reducing staying on track with the
50:41
healthy habits it's it's just um and
50:45
knowing that we're not perfect
50:47
okay first thing that there is
50:50
is you gotta have a goal
50:52
and
50:53
ask those around you
50:56
people especially that you're going to
50:57
be spending a lot of time with
51:00
if you want to do something
51:02
ask for their support and respect for
51:04
your personal decision you know maybe
51:06
the first step is to clean the junk out
51:08
of the house because i can tell you
51:11
if you're hungry and you're trying all
51:13
these new ways of eating
51:16
oh my gosh you know your old habits are
51:19
going to kick in you know and you don't
51:21
want to have everything around you
51:23
that's that's going to sabotage you you
51:25
know and another thing
51:26
do you know that
51:28
people that hang out with other people
51:30
that have bad habits
51:32
have a harder time changing their habits
51:35
we are the average of the five people we
51:38
hang with and that's not just
51:40
weight
51:41
that is ethics that is
51:44
money that that's just everything so you
51:47
know you want to surround yourself with
51:49
people that are positive and
51:52
have
51:53
uplifted goals like you do okay
51:56
so
51:57
oh boy you know so i guess what
52:01
what would it be worth to you if you
52:03
could be taken off medication
52:05
be free of brain fog
52:07
go to your closet and put on anything
52:09
know it fits and go look great or you
52:11
can go to that reunion and be proud of
52:13
how you look you know put on a t-shirt
52:16
and jeans and know that i could even
52:17
tuck the t-shirt in how would it be to
52:20
have good energy every day how would it
52:22
be to have your doctor say you don't
52:24
need that medicine anymore or you don't
52:26
need that procedure
52:28
how would it be to know you've got a
52:30
much better chance of a longer healthier
52:32
life
52:33
you know it's so much of that
52:37
is in our power and and your health is
52:41
an investment
52:43
and i can't think of anything that's
52:45
more important to invest in more
52:47
important to make your hobby you know
52:50
there
52:51
there are just things that we need to
52:53
change though
52:54
so if you need change
52:57
with things that i've talked about today
52:59
you know you can reach out you can email
53:01
me you can get a hold of me you know
53:03
that's what i do i i love to provide the
53:05
support and guidance that you need that
53:08
maybe what you need
53:10
to adjust in your life
53:12
so i've got um i don't know if i can
53:15
bring yeah got it here okay so this is
53:18
just a little rundown
53:20
of
53:21
the the different programs that i have
53:24
and they are limited to how many people
53:26
i can possibly take on but the first
53:29
column
53:30
do it yourself
53:32
if you're somebody that really
53:35
you're motivated you got it
53:37
great i mean you're going to have i'm
53:39
going to give you the ebook that's got
53:41
all the information on it step by step
53:43
what we're going to be doing every week
53:45
you're going to have weekly videos and
53:47
training really in-depth good stuff but
53:50
not overwhelming you know that's the one
53:52
thing i'm not going to fire hose anybody
53:55
i've done that in the past and that
53:56
doesn't work too good well it it does
53:58
and it doesn't
53:59
then i've got this fabulous app that's
54:02
included
54:03
and i really like this there's like 6
54:06
000
54:07
healthy recipes put together by
54:11
chefs and dietitians and and it's just
54:14
perfect for this program nutrient dense
54:18
it's kind of based on the elimination
54:20
diet that you don't need to know about
54:22
but it is you can choose whatever
54:26
recipes you want and the real cool thing
54:29
that i love is you can upload that to
54:33
your if you shop at walmart you can
54:35
upload it to your walmart app
54:38
and then what i like to do is just
54:41
have it filled and then i can just drive
54:43
in and pick it up now if the recipe says
54:46
i need olive oil i go through there and
54:48
check i've got olive oil or it's going
54:49
to say you need you know oregano oh i've
54:52
got oregano or i've got strawberries
54:54
i've got whatever so you can take that
54:55
out of your list so it just makes it so
54:57
easy you don't have to worry about do i
55:00
have this stuff on hand do not have it
55:02
on hand i mean heck when i do my walmart
55:04
shopping
55:05
the time i go and come back i don't even
55:07
have 20 minutes involved all my
55:09
shopping's done
55:11
i love it seven o'clock in the morning
55:13
also
55:14
you're gonna get daily emails tips tools
55:17
and motivation
55:18
i like that i also put recipes in there
55:20
then we have a weekly facebook live
55:23
every thursday kind of like today only
55:25
it'll be at 5 15.
55:27
uh
55:28
people that
55:30
are part of this are going to have super
55:32
sale day
55:34
and if you're local here you know what
55:36
super sale day is it's where all the
55:38
supplements and the food just about
55:40
everything in the store is on sale so
55:42
people that are part of my program get
55:45
super sale day anyway you don't have to
55:46
wait till the first wednesday of every
55:48
month
55:49
um then going down uh
55:52
then there's gonna be more prizes like
55:54
prizes and
55:56
welcome gifts
55:58
gonna have some nice cool welcome gifts
56:00
that are also designed to support you in
56:06
your changes i i kind of chose those
56:09
because things that i would need that's
56:11
that's kind of what i put in here um
56:13
because i struggled with all these
56:14
things and i had to kind of figure
56:15
things out for myself okay
56:18
other bonuses you know and this is going
56:21
to be starting next week so other
56:22
bonuses for people that get going you're
56:24
going to have a dining out guide i swear
56:27
i can go to any restaurant and stay on
56:30
program any restaurant even salvatores
56:32
even the best italian restaurants
56:34
mexican restaurant no problem uh
56:37
also i've got a wonderful meditation 10
56:40
minutes got you covered i mean you're
56:42
just
56:43
so relax when it's all done uh it's
56:45
great for right before bedtime or
56:47
anytime got some smoothie recipes and
56:50
i've got a special blend of what you
56:52
have in each uh smoothie so that it
56:55
keeps you satisfied and nourished for a
56:57
long time i've got a 10 minute workout
57:00
i've got a once a week
57:02
super slow workout and that is based on
57:05
some really cool science from the same
57:07
guy
57:08
that um
57:10
did the nautilus machine once a week
57:12
okay
57:13
and also there's a 14-day guarantee so
57:16
if anybody is on the fence not sure if
57:19
this is i don't want any tire kickers
57:21
but
57:22
you know i i only want people that
57:24
really want to get jump in
57:27
use everything
57:29
and
57:30
you really want to do everything it
57:31
takes to get results you know so i but i
57:33
do a 14-day guarantee because i don't
57:35
want that to hold anybody back
57:38
also and there's a payment plan for
57:40
every single one then if you want to be
57:43
part of a group program
57:45
then i add in weekly
57:47
one-on-one
57:50
guidance feedback you know i have you
57:52
fill out just a little form so i uh so
57:54
we can kind of chat and make sure
57:56
everything is going good um you also get
57:59
all the other things and there's a
58:00
payment plan there too and that one's
58:03
1997 for the three weeks now for anybody
58:06
who who prefers one-on-one
58:09
uh that
58:11
you're going to get a lot more
58:12
one-on-one so the
58:16
initial
58:17
personal plan i mean it's it's very
58:19
involved i go over you know if you've
58:21
got any blood work i've got
58:23
questionnaires i really want to make
58:24
sure that we get this six point plan
58:27
down for people that want that uh that
58:29
there's going to be a one-on-one either
58:31
in person or zoom
58:33
monthly re-eval unlimited messaging i
58:36
mean so if you
58:37
need to talk to me several times a day
58:39
have questions no problem
58:41
uh they get some extra gifts and then
58:44
also they get a keto kickstart some
58:47
people want to just like
58:49
see that
58:51
scale move really fast all at once and
58:53
you know the ketogenic diet is going to
58:55
do that but i have had people on this
58:57
program honestly i've had people on this
58:59
program lose just as fast as they did on
59:02
a keto diet so um it's not a neces a
59:06
necessity at all then also the people
59:09
that choose the one-on-one they get an
59:11
extra month so this is a three-month
59:14
program so basically september october
59:16
november so it takes you all the way
59:18
through thanksgiving and then um the
59:21
people that do the one-on-one we're
59:23
going for another month so they're going
59:25
to carry them clear through
59:27
past new year's so
59:29
anyway that's kind of the rundown of
59:31
that and um
59:34
anyway i i hope i'm gonna see we'll go
59:37
out of this and maybe we'll take a
59:38
little time for chat hey i got through
59:40
that in an hour
59:42
pretty good okay so
59:45
stop sharing oh okay so let's go through
59:50
the
59:52
guide here
59:53
okay
59:54
the the little
59:56
paper on
59:59
um the download
1:00:01
okay so stop share
1:00:04
this is my number
1:00:06
that you can take a picture
1:00:08
of
1:00:10
your download and send it to me and
1:00:13
somebody is going to get a 25 amazon
1:00:17
card and whoever chatted up the most
1:00:20
they also get a 25 amazon gift card okay
1:00:25
so
1:00:25
i'm gonna bring
1:00:27
my face up here
1:00:30
so you can see it and we're going to
1:00:31
look at lovely shauna there
1:00:34
sorry sharla
1:00:36
sorry i don't know what i'm doing i've
1:00:38
never done this before
1:00:40
well it's not working like it normally
1:00:42
does for me either so don't i don't even
1:00:45
know how to do the chat thing or
1:00:47
anything i'm like okay i'm clueless
1:00:49
totally not to worry not to worry uh
1:00:52
down at the very bottom of your screen
1:00:55
in the very middle there should be a
1:00:58
little icon that says chat
1:01:02
oh look at that look at that everybody
1:01:04
oh look at all those i'm gonna have fun
1:01:07
seeing what everybody had to say it
1:01:10
looks like there's 27 people here
1:01:12
according to my thing yeah
1:01:14
yeah yeah okay
1:01:17
so i don't know how to get it so you
1:01:18
guys don't have to worry about being
1:01:20
on screen
1:01:23
i don't know how to do that i'm gonna
1:01:25
have to figure that one out okay so
1:01:27
anyway
1:01:28
looking at okay we got a message from
1:01:30
somebody trying to tell me how to do
1:01:32
that okay sitting is the new smoking
1:01:35
yeah you got that good good okay
1:01:38
so here we go the first one
1:01:42
current statistics from the cdc
1:01:45
now this was back in 2020 says that
1:01:49
how many what percent of americans are
1:01:51
obese
1:01:54
remember what that was 40 42 percent
1:01:57
you got it
1:01:58
do we need to rinse our hands or yeah
1:02:01
you got it okay
1:02:03
so yeah 42 and three-quarters a little
1:02:06
extra three-quarters of the people are
1:02:08
of americans are overweight so all of
1:02:11
that is putting you know
1:02:14
causing
1:02:16
the tendency towards insulin resistance
1:02:18
but um i can tell you as a kid i was a
1:02:21
little plumper but
1:02:23
not much not much and when i had pcos it
1:02:27
was the kind of food i was eating that
1:02:29
was really causing the problem okay so
1:02:32
now
1:02:33
for common
1:02:35
chronic diseases that insulin resistance
1:02:38
is the root cause of bad bad english but
1:02:40
i'm going to go with anyway number one
1:02:42
you got neuropathy arthritis pcos
1:02:45
ovarian cancer colon cancer liver
1:02:47
disease non-alcoholic fatty liver
1:02:49
disease gallbladder diabetes pancreatic
1:02:51
cancer hypoglycemia gerd cardiovascular
1:02:54
disease everything that goes with that
1:02:56
cholesterol triglycerides blah blah blah
1:02:58
blood pressure autoimmune brain fog
1:03:00
dementia alzheimer's disease you only
1:03:01
need four of those
1:03:03
okay
1:03:04
the four worst foods for insulin
1:03:07
resistance and weight gain
1:03:09
flour sugar
1:03:10
starchy things and juices juices and
1:03:13
milk
1:03:14
okay
1:03:15
um
1:03:16
what do people
1:03:18
why do people regain lost weight
1:03:22
healthy habits
1:03:24
and we need to balance hormones
1:03:26
what's the most important thing to
1:03:28
change if you want to get healthier
1:03:30
the mindset
1:03:33
you got to find your why
1:03:35
it's it's got to be
1:03:37
something big
1:03:39
you know so that
1:03:41
it is so important to you that you can
1:03:44
say no to everything else
1:03:46
yeah
1:03:48
university of london research says it
1:03:50
takes 66 days to make a habit
1:03:54
what two things are really important for
1:03:56
women to maintain a healthy weight as
1:03:58
they age
1:03:59
exercise and increase protein
1:04:03
okay name three anti-aging foods that
1:04:06
are part of the program that was proven
1:04:08
to reverse age
1:04:09
in people in just eight weeks time
1:04:13
green tea
1:04:14
rosemary
1:04:15
and turmeric
1:04:17
or turmeric whatever however want to
1:04:19
pronounce it
1:04:21
next one sugar is more than empty
1:04:22
calories name three conditions
1:04:24
associated with besides weight gain with
1:04:27
that oh bad bad english again and why if
1:04:30
i were the devil i would get people
1:04:32
addicted to sugar increases cravings
1:04:36
bad for mental health metabolic health
1:04:40
you know cardiovascular health you know
1:04:42
you talk about any kind of health and
1:04:44
sugar is right there
1:04:47
research has found that sugar is how
1:04:51
many more times addictive than cocaine
1:04:56
isn't that awful
1:04:58
you know and if you google that it's
1:04:59
really a
1:05:01
very disturbing study because they they
1:05:03
had video there it was awful
1:05:05
okay
1:05:06
dementia has also been called
1:05:08
blank blank blank by many doctors and
1:05:11
nutritionists
1:05:13
diabetes
1:05:16
uh how much water do functionality
1:05:18
practitioners recommend we drink
1:05:21
after weight and water you got it
1:05:23
how many phytonutrients have been
1:05:25
catalogued so far
1:05:28
twenty five thousand thousand hey my
1:05:30
goodness how many fruits and vegetables
1:05:32
are recommended
1:05:34
seven
1:05:37
okay besides weight gain lack of sleep
1:05:40
can cause
1:05:42
disease you betcha cause it
1:05:45
isn't that awful
1:05:47
i know i know and you know the first
1:05:49
time well when i got married remarried
1:05:52
34 years ago
1:05:54
my husband said i never know where i'm
1:05:55
gonna find you in the morning are you
1:05:57
gonna be on the couch you're gonna be on
1:05:58
the floor gonna be with the kids it's
1:06:00
kind of like because i i've always had
1:06:02
trouble sleeping always have so
1:06:05
you know i i realized when i dig into
1:06:07
all this real research i just realized i
1:06:08
had to get a handle on it and and you
1:06:11
got to rewire the brain because it
1:06:14
it just
1:06:16
gets programmed
1:06:18
to ruminate on things so i started doing
1:06:21
that four
1:06:22
seven eight eight
1:06:24
four seven eight
1:06:27
i you know when i first started doing
1:06:28
that i i i don't know i maybe i did it a
1:06:32
hundred times i just didn't give up and
1:06:35
i i might have done it for months i
1:06:37
don't remember anymore but all of a
1:06:39
sudden i realized you know i didn't even
1:06:41
make it through one cycle
1:06:43
i love it i love it it just totally
1:06:46
transformed my sleep and
1:06:49
you know every now and then or i wear an
1:06:51
aura ring now which just wear it to
1:06:53
sleep and that measures your sleep
1:06:55
quality
1:06:56
by gum i i get a little crown every
1:06:58
morning
1:06:59
i am definitely an eight-year-old at
1:07:01
heart
1:07:02
all those little crowns and stars and
1:07:04
all sorts of stuff so anyway um okay the
1:07:08
most common form of intermittent fasting
1:07:11
how many hours
1:07:14
what three appetite balancing hormones
1:07:17
are improved with intermittent fasting
1:07:23
cck
1:07:25
you guys are paying attention
1:07:27
yay okay what percent of muscle is lost
1:07:31
every decade after
1:07:33
age 30.
1:07:35
eight percent
1:07:36
isn't that awful oh
1:07:38
yeah
1:07:40
what's the most important thing
1:07:43
the key to exercise consistency you guys
1:07:46
yay
1:07:47
okay
1:07:49
so we aim for what
1:07:51
like the japanese concept
1:07:54
improvement
1:07:56
hey so you all have the answers
1:07:58
so take a picture and send it to my
1:08:02
phone four one nine nine seven nine six
1:08:05
one one six
1:08:06
and i did
1:08:08
okay you already did okay so
1:08:11
johnny on the spot you guys are great
1:08:13
good good good so i'll kind of have i'll
1:08:17
put them all in a little thing and we'll
1:08:19
make a little drawing here okay anybody
1:08:22
have
1:08:23
questions
1:08:26
anything
1:08:27
well i don't know how to send that so
1:08:29
but
1:08:30
i've got
1:08:31
i've got it all here okay
1:08:35
i'm just not sure how to do it while i'm
1:08:37
still on here okay well do it when
1:08:40
you're done if you don't mind okay okay
1:08:42
you don't do it right now just just do
1:08:44
it i won't do the drawing until much
1:08:47
later tonight i'm gonna have supper and
1:08:49
relax and you know
1:08:51
cool off
1:08:54
okay
1:08:55
i don't blame you can you give me her
1:08:57
number one more time yes four one nine
1:09:00
nine seven nine
1:09:02
six
1:09:03
one one six
1:09:05
okay got it
1:09:06
thank you you're welcome
1:09:10
okay all right so we do have some
1:09:12
questions here i had the same experience
1:09:14
on keto a lot of weight loss but it all
1:09:16
returned within 18 months that's such a
1:09:18
bummer you know
1:09:20
yeah and you know
1:09:22
the ketogenic diet i'm always gonna love
1:09:24
it but that's what i found people were
1:09:27
not able to transition into a healthy
1:09:29
eating pattern you know so you know some
1:09:31
people did did great with it but um yeah
1:09:34
i just couldn't do that anymore because
1:09:36
uh it was just
1:09:38
too many too many yeah and and really i
1:09:41
have to say the most important thing is
1:09:43
here and whenever i work with people we
1:09:46
we spend a lot of that first appointment
1:09:48
just
1:09:49
getting super clear on the why
1:09:52
and um
1:09:53
[Music]
1:09:54
yeah that's
1:09:56
because you're gonna you're gonna be up
1:09:58
against so many temptations you figure
1:10:01
the whole culture
1:10:03
is against
1:10:05
healthy habits
1:10:06
you know binge watching
1:10:09
eating out all the most tempting and and
1:10:12
usually the cheapest stuff is the most
1:10:15
tempting and yeah boy i mean it's just
1:10:18
and it it just sabotages our health in
1:10:20
in every way so with that said though i
1:10:23
can eat out any place and follow a
1:10:26
healthy diet i just can't it just it's
1:10:29
and um you know knowing some of those
1:10:31
guidelines staying away from those four
1:10:34
things
1:10:35
that that's huge that that is just huge
1:10:38
because you're you know when you prevent
1:10:40
the big spike going up
1:10:43
whenever the spike goes up the spike
1:10:45
comes down just as far just kind of like
1:10:47
an iceberg and when it goes down it is
1:10:50
causing cravings you're going to be
1:10:51
thinking about sugar all the time
1:10:54
is there a basic primer you recommend on
1:10:56
intermittent fasting well i can just
1:10:59
tell you
1:11:00
that um
1:11:03
what you know and it's not for everybody
1:11:05
especially starting out but
1:11:08
if you can start with 12 hours so
1:11:10
basically no snacking at night shut down
1:11:14
the kitchen be done drink water drink
1:11:16
tea first time i started
1:11:18
really focusing on that i would just
1:11:21
get the biggest mug i had of bedtime tea
1:11:25
so it's a double fister so that
1:11:28
i wasn't and of course it relaxed me too
1:11:30
but uh both of my hands were busy so i i
1:11:33
couldn't do that thing and a lot of it
1:11:36
is just you're going through the kitchen
1:11:37
and grabbing stuff so if everything's
1:11:39
put away you're done and it wasn't long
1:11:42
you know and i i was just made the tea
1:11:44
in the microwave at the time and i would
1:11:46
just put it in the microwave and then
1:11:47
i'd leave the kitchen ding come back and
1:11:49
get it
1:11:50
and uh you know that is
1:11:53
um
1:11:55
a real good thing you know and then the
1:11:56
next morning it was still there in
1:11:58
microwave so it takes a little while and
1:12:01
that's why so many of these things we're
1:12:03
just rewiring the habits just rewiring
1:12:06
habits and and i like to look at them as
1:12:08
just little bitty things you know when
1:12:11
you just start exercising
1:12:13
start with the five minutes you know
1:12:15
maybe put your tennis shoes on walk
1:12:17
around the house if you're out in the
1:12:19
country you know walk around the yard a
1:12:21
little bit um in in the city
1:12:24
just start with five minutes and then
1:12:26
before long you're thinking you know i
1:12:27
could just walk to the post office and
1:12:29
you know just just keep
1:12:32
at it consistency is the most important
1:12:34
thing you know we're really just making
1:12:37
room in our brain for more activity
1:12:40
rather than less just making a little
1:12:42
bit of room there
1:12:44
yes nuts are okay
1:12:46
no peanuts we don't like peanuts all the
1:12:49
other nuts and best
1:12:51
if they're raw
1:12:54
anybody
1:12:55
knows that when you roast them insult
1:12:57
them
1:12:58
they're
1:12:59
much more appealing
1:13:02
and you know before you know it that
1:13:04
ziploc bag is gone so yeah all the nuts
1:13:07
are good and you know and i say variety
1:13:09
there
1:13:10
so you are
1:13:12
just getting
1:13:14
a little bit of everything all the time
1:13:15
brazil nuts cashews all that just kind
1:13:17
of keep that variety going
1:13:19
okay non-dairy unsweetened milks
1:13:23
you know look at the ingredients
1:13:26
we want a whole lot less
1:13:30
of in the ingredients definitely no
1:13:32
carrageenan and no added sweeteners
1:13:37
yes we do have a plan for that that is
1:13:39
in the one-on-one
1:13:41
um
1:13:43
yeah covet boy covert had really changed
1:13:46
a lot of things and
1:13:48
you know the stress levels have gone sky
1:13:50
high i feel so bad for the children you
1:13:53
know because you you just really you
1:13:54
know these kids for the most part
1:13:57
don't know how to eat their parents
1:13:59
didn't weren't raised knowing how to eat
1:14:01
so you've got like the third generation
1:14:02
here yeah it's it's
1:14:05
so much okay we got another one um okay
1:14:08
how long does it take for intermittent
1:14:09
fasting to work doing it for four months
1:14:11
okay well i'm not sure with only a six
1:14:14
hour eating window i'd have to see what
1:14:17
you're eating you know because that's
1:14:19
that's going to be different
1:14:21
yeah because if if you're um basically
1:14:24
usually what people end up is just
1:14:25
skipping breakfast
1:14:27
yeah food breakdown how much sweet
1:14:31
so so i really don't deal too much with
1:14:33
the macros other than you know you want
1:14:35
to have
1:14:36
lots of fruits and vegetables
1:14:39
and
1:14:40
depending on your size when it comes to
1:14:44
protein
1:14:45
you know 20
1:14:46
of your intake in a day
1:14:48
um women over 60 are going to need more
1:14:52
protein
1:14:54
so up to 10 ounces a day
1:14:56
and anybody that weighs over 170 pounds
1:14:59
175 pounds needs
1:15:02
10 ounces of protein a day
1:15:05
okay intermittent fasting yeah no weight
1:15:08
loss yet i'd have to see what you are
1:15:10
eating um covid yeah covet has been just
1:15:13
a bear for everything higher stress
1:15:15
hormones
1:15:17
so what like uh back to the intermittent
1:15:19
fasting start with 12 hours then go 13
1:15:23
then go 14 see how you're doing if if it
1:15:25
ever starts getting a little squirrely
1:15:28
you know have something have some nuts
1:15:30
on hand you know so you can have you
1:15:32
know if you can make it till 10 o'clock
1:15:34
maybe just have four or five nuts to get
1:15:36
you through to lunch that that would
1:15:38
work or maybe an apple or something like
1:15:40
that
1:15:42
to the kaufman diet i am not sure
1:15:45
what we're talking about with the
1:15:47
kaufman diet can you clarify that
1:15:51
n2020
1:15:54
okay
1:15:58
oh yeah western price you got it girl
1:16:00
pro yeah soak em
1:16:03
makes them much more digestible
1:16:06
okay so what about okay specifically
1:16:10
what he specifically was meat and
1:16:11
vegetables um
1:16:13
you know i'm a big one for healthy fats
1:16:15
too
1:16:16
we we need some healthy fats
1:16:21
olive oil i mean there's just been so
1:16:23
much research on olive oil and
1:16:26
decreasing the risk of breast cancer and
1:16:29
increasing cardiovascular health that
1:16:31
i'm there there are definitely some
1:16:34
conditions
1:16:36
that um require a more
1:16:39
um
1:16:42
severe approach
1:16:44
but you know 80 of the people 90 of the
1:16:47
people or more are going to do just
1:16:48
really good on um
1:16:50
[Music]
1:16:51
this eating plan
1:16:53
have a good night yes thank you deb how
1:16:56
talk about the kaufman diet a lot of
1:16:58
weight loss but then returned oh 18
1:17:00
months that's so discouraging yeah
1:17:03
sitting is the new yeah
1:17:05
okay
1:17:07
and they all kind of okay 42-42 yay yay
1:17:13
yeah okay we went through that
1:17:16
yeah carb free you know we need some
1:17:19
carbs and all of those vegetables the
1:17:22
older we get
1:17:25
it is actually those
1:17:28
phytochemicals
1:17:29
that the plants
1:17:31
manufacture to protect themselves
1:17:34
that when we eat them just like we get
1:17:36
their energy that they've stored for
1:17:38
themselves
1:17:39
we get those phytonutrients to protect
1:17:42
our blood vessels to protect our brain
1:17:46
you know blueberries great for the brain
1:17:48
and we want the colors we don't want to
1:17:50
just stick with
1:17:52
what greens you need every color and you
1:17:55
need variety so i usually say you know
1:17:58
when you go to the grocery this week
1:18:00
look for these colors next week get a
1:18:03
little different variety even if it's
1:18:05
just going from red delicious to gala
1:18:08
apples because they all have a little
1:18:10
bit different kind of
1:18:13
phytonutrient content
1:18:16
okay wasn't able to print okay
1:18:22
okay
1:18:24
you guys are too sweet
1:18:26
okay i'm gonna go go clear back to the
1:18:29
top look at all these comments i'm gonna
1:18:30
just count how many of all of them there
1:18:32
were okay uh foods to stay away from for
1:18:36
inflammation let me get that we'll do a
1:18:38
couple more here
1:18:40
and
1:18:40
foods to stay away from for inflammation
1:18:44
everything
1:18:45
processed
1:18:47
anything with sugar
1:18:50
oh boy the bad the bad oils
1:18:56
omega you know you've got the saturated
1:18:59
fat those are the ones that are pretty
1:19:00
much solid at room temperature
1:19:03
uh lard butter coconut oil those are
1:19:07
saturated fats we need a little bit of
1:19:08
those then you've got the
1:19:11
monounsaturated fats that's basically
1:19:12
olive oil
1:19:14
avocados that kind of thing so those you
1:19:16
can kind of tell that when you put them
1:19:18
in the refrigerator they get solid
1:19:21
countertop liquid put them in the
1:19:22
refrigerator they get solid
1:19:24
then when we get down to the
1:19:26
polyunsaturated
1:19:28
they're liquid refrigerator countertop
1:19:31
some even in the freezer
1:19:33
so when we look at the polyunsaturated
1:19:37
that's where if you hear about omega-3
1:19:41
versus omega-6 they're all falling in
1:19:43
that polyunsaturated
1:19:46
we've gotten way too much of the omega-6
1:19:49
which are pro-inflammatory
1:19:52
and they they've got other benefits
1:19:54
but
1:19:55
we need a heck of a lot more of the
1:19:57
omega-3
1:19:59
to balance out if we were to check most
1:20:01
anybody the ratio
1:20:03
3 to omega 6 is probably going to be
1:20:05
about 1 to 24
1:20:07
and it should be
1:20:08
1 to 2.
1:20:10
and so we really need the omega-6 is
1:20:13
going to be sunflower safflower corn oil
1:20:16
all of those that we were taught
1:20:19
to eat so much of by betty crocker can i
1:20:22
say that
1:20:24
you know i'll just say from the 60s and
1:20:27
70s and 80s we were told to eat those
1:20:30
oils so inflammatory
1:20:32
we need more omega-3
1:20:35
and i'll tell you a little story of mine
1:20:37
about the omega-3
1:20:40
in
1:20:41
the 80s
1:20:43
i was naturally following a low-fat diet
1:20:46
and i got pregnant had a baby
1:20:50
and uh was nursing her and all of a
1:20:52
sudden
1:20:54
i got so achy i mean it would take me
1:20:58
hours to just feel like you know my
1:21:01
elbows my knees it was just like so hard
1:21:03
to
1:21:05
practice i felt like crawling to the
1:21:06
nursery
1:21:07
i set my blood work in this before i
1:21:09
went back to school sent my blood work
1:21:11
into one of the professional companies
1:21:13
and i'll never forget it was harry ibner
1:21:15
he worked for standard process and then
1:21:17
moved on to biotics and he called me
1:21:20
back and he said deb get some blood work
1:21:21
done
1:21:22
and i didn't send it to him and
1:21:24
called him up and he said deb what the
1:21:26
hell you eating i'll never forget that
1:21:29
he put me on two tablespoons of flax oil
1:21:31
a day
1:21:32
oh my gosh i it was like a miracle all
1:21:35
that achiness went away immediately
1:21:39
i can always tell when i need a little
1:21:41
more omega-3 my little joint will start
1:21:43
to talk to me
1:21:44
so yeah yeah i'm a big one on omega-3s
1:21:48
really important so um
1:21:51
yeah and and of course i
1:21:53
when i started learning about that i
1:21:54
gave her a lot of dha because that's
1:21:57
good for the brain and
1:21:59
she needed it yeah she still hates math
1:22:01
though and she blames it on me so that's
1:22:03
okay
1:22:04
she's an artist so it's all right
1:22:06
okay so there was one more
1:22:09
homemade mayo with olive oil perfect
1:22:12
love it
1:22:14
hope just about anything homemade you're
1:22:15
gonna do better so
1:22:17
the omega-6 is going to be inflammatory
1:22:20
and sugar is inflammatory
1:22:22
stay away from those stay away from
1:22:24
anything that spikes insulin and you're
1:22:26
going to be so much better so much
1:22:29
better yeah
1:22:31
okay
1:22:32
got it
1:22:34
all right well you guys we've taken an
1:22:36
hour and a half here i so appreciate
1:22:39
you
1:22:41
being interested in what i have to say i
1:22:43
mean that's what i i love doing and
1:22:46
today it was kind of like a little
1:22:47
nerve-wracking this didn't work and that
1:22:48
didn't work and this didn't
1:22:51
it's kind of like you know had to
1:22:52
relearn it all again so that's okay so
1:22:55
anyway if you think of any other
1:22:56
questions you got my number you can
1:22:58
always email me
1:23:00
and uh happy to
Start a conversation
Ask anything about Weight Loss for Life 2.0
100/100 free messages remaining
AI responses may be inaccurate. Verify important information.
Weight Loss for Life 2.0
Deb Ford DCN RDN
97 views
Sep 2, 2022
1:23:02
Learning to make little changes in diet and lifestyle can move the gauge on your health. In Dr. Deb's 90 day programs, the focus in on making dietary and lifestyle changes to reverse insulin resistance and other hormone related disorders. More programs are available every month. Check in with her to see what is available.