This video, led by Dr. Deb Ford, introduces her "Weight Loss for Life 2.0" group program, designed to help people achieve and maintain health and weight loss. Dr. Ford emphasizes a holistic approach, addressing factors like diet, sleep, stress, and mindset, rather than quick fixes. She shares her personal health journey, highlighting the importance of understanding the root causes of health issues like insulin resistance, and offers practical tips such as avoiding certain foods, increasing protein, and incorporating whole foods, water, and exercise into daily life.
Key Takeaways
1
The "Weight Loss for Life 2.0" program aims to provide tips, tricks, and information on diet, intermittent fasting, and overall health to help individuals succeed in weight loss and health goals.
2
Dr. Deb Ford, a dietitian and doctor of human nutrition with over four decades of experience, is passionate about helping people reverse metabolic disorders and achieve lasting health.
3
Insulin resistance is a root cause of many chronic illnesses and weight gain, and managing it through diet, by reducing carbohydrates, simple sugars, and starches, is key to improving overall health.
4
Sustainable weight loss is achieved by changing mindset, focusing on healthy habits over restrictive rules, and understanding your 'why' for making changes.
5
Increasing protein intake is crucial for satiety, fighting cravings, boosting metabolism, and preventing muscle loss, especially after age 30 and menopause.
6
Consuming whole, unprocessed foods eliminates additives and preservatives, maximizes nutrient intake, and helps with feeling full, supporting overall health and weight management.
7
Avoiding sugar, which is highly addictive and detrimental to physical and mental health, is a fundamental step for weight loss and preventing issues like type 3 diabetes (dementia).
8
Drinking enough water, especially before meals, can help reduce cravings, aid digestion, and support detoxification, contributing to weight loss.
9
Prioritizing sleep and managing stress through techniques like the 4-7-8 breathing exercise are critical for weight loss, as lack of sleep and high stress levels can lead to overeating and hinder progress.
10
Intermittent fasting, such as the 16-8 method, can aid weight loss, balance hormones, detoxify the body, and offer anti-aging benefits.
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hi everybody okay normally I like
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interactions a little one-on-one but in
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a few words today in this group setting
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I'm going to tell you what you're going
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to get out of our time together weight
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loss for Life 2.0 tips tricks how to's
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what to eat what to avoid information on
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intermittent fasting you know if that's
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what you want my goal and our time
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together is to give you what you need to
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be successful in weight loss my best I
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study this all the time and I want to
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give you as much as possible in the next
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hour or so I know what works I know what
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health is I know that you can get real
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value in our time together I'm going to
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give you the broad view and a taste of
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what it could be like if you decided you
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wanted to work with me okay
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so welcome if we've not met I'm Dr Deb
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Ford and I absolutely love supporting
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people who are motivated to improve
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their health giving you the little
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hinges That Swing the big door on health
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I'm driven to give help you remove
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obstacles from your life so you can
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experience and Achieve weight loss your
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health goals aspiration and most
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importantly maintain them let me guess
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is this how you're feeling tired of diet
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dieting and then regaining it tired of
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fighting cravings and sabotage every
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time you start a diet you're tired of
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being embarrassed of how you look you
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know you put on those pants and you can
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barely get them buttoned and then
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there's this thick roll which is should
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be a waistline what blousy top can I put
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on you know or wouldn't you love to just
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tuck in your shirt you know or maybe you
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hate to go shopping because you know
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nothing looks good and ladies do you
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avoid activities that would require
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shorts or bathing suits
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or do you avoid going to the doctor
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because you know they're going to just
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prescribe more medicine how do I know I
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get it I've been there I've been
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impacted by that health problem you know
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it's why I do what I do and you want to
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be free from the scale you want to be
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radiantly healthy you want to put on
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anything in your closet and no you look
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fine you want more energy you want to be
2:04
proud of how you look you want to feel
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ageless you want more energy so you can
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keep up with your kids and know that
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they're proud of you
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do you want to feel sharper mentally not
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worrying about aging getting older does
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not mean falling apart in fact I'm going
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to show you scientifically how to age
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backwards you know honest no more fat
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frumpy frazzled forgetful diet and
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lifestyle secure
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I spent more than four decades getting
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education experience Health Nutrition
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natural healing I've counseled thousands
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of people I'm a dietitian doctor of
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human nutrition I've got my masters in
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human nutrition certified fitness
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professional I've got certified you know
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as just about everything traditional
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naturopath you name it basically for a
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while I just seem to add initials behind
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my name I wanted to know that I know
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that I know how the body works and how
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to keep it well you know I'm not a big
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one on taking a lot of pills
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you know every week I have people coming
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in asking me about the new fad things
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that are going to work magically I have
3:08
to say if it's too good to be true it is
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too good to be true most of those are
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unproven and frankly I wouldn't take
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them even if there was something that
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worked and I don't think there is a
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magic pill I look at them as supplements
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to supplement a good diet and lifestyle
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today my passion is to help people
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reverse metabolic disorders that about
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80 percent of modern society suffers
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from I admit I'm a little sneaky because
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you know in the guise of weight loss I
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want you to be healthier and live a long
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time you know you want lot weight loss
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but you need health so I want to give
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the keys to both
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get this to work okay in a short time
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we're going to go through all of this
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but you know I want to pack in as much
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as I possibly can you know I want to
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share with you
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how we can work together maybe if it's
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something you want but if not I got you
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covered you know
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if you think I can't afford her I have a
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lot of ways you can work with me you
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know I hear you I understand that you
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know you might have a financial pinch
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right now and I also know this is what
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we don't want to have stop you if you
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think I've tried everything before no I
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have tips tricks I understand weight
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loss resistance I got you covered there
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is no failure you can do it I make sure
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of that you know if you have any
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questions during our time
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um you could always email me and I'm
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going to answer in follow-up emails I
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want you to have all the questions
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answered and I want you to be confident
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in knowing that you're supported on your
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health journey I know how it is to have
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to figure it out for myself and hope
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you're doing the right thing I had to
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dig through everything before there was
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a lot of research most of you probably
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think I was always super healthy but it
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couldn't be farther from the truth I I
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mean who would open a health food store
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when they're 20. everybody else is
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living it up so let me tell you a little
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bit about my background here and I think
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a picture says more than a thousand
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words my passion from health and
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nutrition goes way back before this
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picture you know should be a picture of
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me when I was eight my health Journey
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was molded by the wrong Foods
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antibiotics toxins and many things that
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I'm going to cover today I had chronic
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infections for over 10 years on
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antibiotics led to weight loss struggles
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early puberty acne mood problems PCOS
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that took one ovary when I was 17 and
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the recommendation for a hysterectomy a
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couple years later
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you know I
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didn't follow the document the doctor's
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recommendations I dug in to the research
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which was limited at the time and you
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know look at the picture here on the
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right that is
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my why you know if you were a client of
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mine I would ask you to find out what
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your why is why do you want to change
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habits why do you want to make things
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better is it you know is it your kids or
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is it a strong health condition you've
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got right now so today there are reams
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of research supporting what I found out
6:22
the hard way and I want to give you the
6:24
cliff note version so you can learn from
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me when I think of how different my life
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would have been if I hadn't made the
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changes and learned to give my body what
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it needed you know
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gosh how how different my life would
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have been that sound like something you
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want to have give me a yeah okay so
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let's see here
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so lots of research on what I'm going to
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talk to you about today and also in my
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upcoming book I've got tons more
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research you know this is an exciting
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time we live in because there's research
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from all over the place that emphasizes
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the diet and the lifestyle you know why
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is it more of this information out there
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it's because pharmaceutical insurance
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companies can't make any money from it
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it takes a little bit of work you know
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do you want to be like Susan who lost 20
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pounds the first month or like Karen who
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in six months lost over 50 pounds you
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know we can do that and I'm going to
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cover a few topics today
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that is going to help you from that you
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know a lot of it's taken from my new
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book coming out get out of Hormone
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Health feel great lose weight reverse
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aging my Approach is a little different
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when I work with clients this is what I
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tell them it's a whole lifestyle if
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you're stressed weight loss is going to
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be so slow if you can't sleep the same
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if you're toxic the same you're
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everything you know there is not one
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size fits all and it's all about getting
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to a healthier body you know they're all
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so much matters and the research
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supports all of this so no harsh
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programs it has to fit your life and I'm
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a big believer in you've got to know
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your why I think education helps you
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make better choices and better choices
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you get better results so when you make
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little changes it builds and builds and
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builds and you've got lots of habits
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that are going to build a healthier life
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but also Whittle away that waistline no
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deprivation no starving
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okay so what we're about is sustainable
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how you can make changes that it's not
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going to waste your money you know
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you're gonna make changes that's gonna
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help your whole life how many times you
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felt like you were making progress in
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your weight loss goals only to have your
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efforts go to waste and the pounds came
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right back on you know having a strong
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why is going to keep you on track the
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issue is not just lose weight gain
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weight cycle it is the energy and effort
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and so much wasted time every time
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you've gained and lost you thought it
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was your fault it is not your fault do
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not blame yourself not ever even the
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keto diet that I use for years I love
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the benefits of a good keto diet you
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know it helped a family member of mine
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get cured from epilepsy but what I found
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is it wasn't sustainable for so many
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people and I hated seeing my formerly
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successful clients regain the weight
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back to the drawing board you know
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there's a happy middle ground that is
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key to helping you sustain weight loss
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nothing extreme pills powders potions
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you know it's about what is going to
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work healthy options you know I love
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giving my clients tricks and I also have
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people coming back you know coming to me
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for the latest gimmick and I'm not here
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to teach you quick you know it's all
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about the outcome smaller size healthier
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and the confidence energy and health we
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really want that because only 20 percent
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of diets
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people maintain you know the stats are
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not good with 80 of the people
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struggling having metabolic disorders
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and why is that you know it's our diet
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it's our environment and you know
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there's such a varying array of mixed
10:22
messages in the media telling you this
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is going to work that's going to work
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it's easy to see how so many people get
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misled and confused I've always known
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that that old food guide pyramid was
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designed to make us fat not many people
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can eat 2 000 calories you know you'd be
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bouncing all of us down the sidewalk if
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especially I know me if I follow the
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government guideline you know so we've
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got to shift away
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from those numbers they give us and
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focus on healthy habits
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little hinges That Swing the big door
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first thing I talk to people about is
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insulin resistance it is at the root
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cause of almost every chronic illness
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when I say I help you reverse insulin
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resistance you know it reduces the risk
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starting at the bottom of your feet it's
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going to reduce the risk of neuropathy
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arthritis of the hips and knees PCOS
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leading cause of female infertility
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ovarian cancer colon cancer you know
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non-alcoholic fatty liver disease
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gallbladder pancreas diabetes even
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pancreatic cancer cardiovascular disease
11:28
blood pressure autoimmune brain fog
11:30
dementia no diabetes or yeah Alzheimer's
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is being caused type 3 called type 3
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diabetes you know and metabolic
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disorders leading cause of problems with
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covid
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if there was a pill can you imagine how
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expensive it would be
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of course you know there we need some of
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those things especially if you let
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things go too long you got to have
11:55
medical intervention many times
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life-saving surgery is needed but I have
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had many ill patients that have able to
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reverse their problems you know and
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there is a whole food checklist on my
12:07
website you can go get it but insulin
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resistance boy oh boy it is the key
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so it is the root cause of so many
12:16
problems that we're dealing with today
12:18
because insulin is the hormone released
12:21
by the pancreas when you eat
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carbohydrates
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those carbohydrates break down into
12:26
sugars and that raises your blood sugar
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insulin's job is to bring it down
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bring it down and opens up the cells
12:36
that helps it get inside so you can have
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energy
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but if you don't burn it right then
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ultimately stored as fat that's why I
12:44
call insulin the fat storage hormone
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it's going to make you gain it around
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the Whittle middle and as the body stops
12:50
responding to the insulin you know
12:54
blood sugar goes higher insulin goes
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higher because it's still getting the
12:58
message it's got to bring the blood
12:59
sugar down you know the downstream
13:02
effect is awful it's inflammatory it
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affects about every cell and ultimately
13:07
not only is insulin high but blood sugar
13:10
is climbing higher resulting in weight
13:12
gain around the middle Cravings brain
13:14
fog fatigue weakness sleepiness
13:17
cardiovascular disease cholesterol
13:19
triglycerides libido erectile
13:21
dysfunction autoimmunity everything
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increases chronic diseases of today pure
13:27
simple lower the carbs simple sugars and
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starches eat more vegetables so the four
13:34
foods that we need to watch to avoid
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flour
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that's going to spike blood sugar more
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than sugar we've known that since the
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90s sugars in general high fructose corn
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syrup of course is the worst but any
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sugar honey maple syrup even artificial
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sweeteners starches number three
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potatoes most grains cereals fourth
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juices and milk that's the key weight
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loss efforts are going to improve simply
14:03
if you move those things so you're going
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to find
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that all these things kind of work
14:08
together to improve your overall health
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your body is going to balance itself out
14:14
and you're not even going to have to
14:15
worry about weight it's naturally going
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to come down it's the kind of food you
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eat how your body processes broccoli or
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nuts is totally different than muffins
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and cookies and cakes it's it's just a
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balance of what you eat you know it's
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also activity it's sleep it's stress all
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those factors that affect your
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metabolism
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foreign
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there are lots of reasons that common
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factors a large number of things so
14:51
restrictive diets don't work extreme
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calorie reduction is going to really
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play havoc on your metabolism you know
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losing two pounds a week isn't hard
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eight pounds a month oh my gosh I've had
15:05
people lose 20 pounds a month you know
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or 100 pounds in a year it is so doable
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and the key is be gentle and don't give
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up
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you know you got to have the right
15:16
mindset thinking it's a diet a quick fix
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instead of a long-term solution we're
15:21
thinking of it as a diet only necessary
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you know we've got to cultivate
15:25
healthier habits the key is to change
15:28
the mindset then to focus on the rest
15:31
habits versus rules diets often follow
15:35
rules and you know when you're really
15:38
inflexible like that you're just setting
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yourself up for failure you know by its
15:42
very nature you know rules are going to
15:46
be broken
15:47
and in my food plan I'm going to say
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limit rather than forbidden developing
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healthy habits choosing this more often
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than that is going to be doable
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maintainable enjoyable habits kind of
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like brushing your teeth you know
16:01
University of London found it takes 66
16:04
days to make a habit that's why all my
16:07
programs are about 90 days you know and
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one guideline that I always really
16:13
emphasize is increase in your protein
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the reason for this is that there are
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amino acids that are really effective at
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keeping you satisfied longer and also
16:21
boosting metabolism a diet and higher in
16:24
protein is going to keep you full longer
16:26
fight cravings and the tendency to
16:29
overlap over eat is going to be
16:31
minimized when I was getting my masters
16:33
at Bridgeport we did a whole diet
16:35
evaluation on women over 50.
16:38
so many were lacking good protein and
16:41
after menopause we lose a lot of muscle
16:42
mass in fact after age 30 we're losing
16:46
about eight percent muscle mass every
16:48
decade and after menopause it really
16:51
speeds up so it's extremely important to
16:54
exercise to build muscles but also to
16:56
increase your protein you know six to
16:59
ten ounces of protein depending on your
17:02
size and your age because both increase
17:03
your need you know and you want to have
17:06
clean protein
17:07
okay so if you're looking at macros it's
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going to be about 20 percent of your
17:10
diet
17:11
okay so then
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no strings attached healthy eating vital
17:17
Whole Foods by doing this you
17:20
automatically eliminate the additives
17:23
and preservatives of mystery Foods when
17:25
you think about it if you can barely
17:27
pronounce what's on the list of the
17:29
components can't verbally say what it is
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it's probably not what you need to be
17:33
eating as my colleague Dr Mark Hyman
17:36
says did God make it or did man make it
17:38
the simpler the compounds in our Foods
17:41
the easier it is for our body to use it
17:42
not only is this but the benefits of
17:46
Whole Foods maximize you've got all
17:48
those positive nutrients Whole Foods
17:51
from beans legumes vegetables
17:54
fruits nuts all tend to be really
17:56
filling and they reduce the risk of over
17:59
consumption
18:00
just real food Whole Foods is one of the
18:03
things you can consume as part of a
18:06
complete diet
18:08
free of side effects putting your
18:11
attention on energy and ensuring your
18:13
foods are as whole as possible instead
18:16
of looking at low carb or low calorie
18:19
you know we're going to look at Whole
18:21
Foods now this is really cool Dr Kara
18:25
Fitzgerald did a clinical study that
18:28
came out in her new book younger you
18:30
using the diet plan similar to the one I
18:33
use and recommend the participants in an
18:35
eight-week study reverse aged by 3.23
18:39
years measured by the latest DNA
18:41
techniques eight weeks you know
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four weeks wasn't enough it took at
18:47
least eight weeks so on my 12-week
18:49
program I know things are happening
18:51
so here you go the three superfoods that
18:54
she found helps reverse aging as
18:57
measured by that gold standard DNA test
18:59
you've got rosemary
19:03
turmeric and curcumin
19:07
love it blueberries quinoa cranberries
19:10
veggies all this and pomegranate we love
19:13
it you know you don't have to oh yes in
19:16
green tea so those are the three and the
19:18
other ones are just great so we gotta
19:20
get these into our diet every day and
19:23
pretty easy to do got lots of recipes
19:25
for it so and it's not just having your
19:29
pantry stocked at home you know we need
19:31
to have everything your car your purse
19:34
everything Foods because if you get too
19:36
hungry you're going to go with whatever
19:38
is there when it blood sugar goes wanky
19:42
you know we're gonna eat whatever is
19:44
there so we've got to be prepared you
19:46
know if you get hungry you're going to
19:47
go for anything so it's important to
19:49
keep the home full of good foods clear
19:52
out all the sugary processed stuff that
19:55
are not going to support your health
19:57
goals
20:03
this one should go without saying but
20:06
why
20:07
why is this we've got to understand why
20:09
sugar is one of the founding pillars of
20:12
unwanted weight gain and it becomes
20:14
increasingly deceptive about how it's
20:16
sneaking into food food manufacturers
20:18
love it and because it's cheap people
20:21
love it and they sell more product it's
20:23
everywhere it's unavoidable so there are
20:25
many studies on the effects of sugar
20:27
intake and weight gain or weight loss
20:30
and health and mental health and you
20:32
know cardiovascular health every aspect
20:34
of health so every nutritionist in
20:37
nutritional professional health
20:39
professional
20:40
you know anything with the s word in it
20:43
we just despise I like to say if I were
20:47
the devil and I couldn't outright kill
20:48
people I'd get them addicted to sugar
20:50
and people defend sugar because it's so
20:54
addictive research finds it is eight
20:56
times more addictive than cocaine one
21:00
study found this came out of France that
21:02
it was you know they did this on rats
21:04
where they took rats and they got them
21:05
addicted to cocaine then they went
21:08
through it they were needing to fix and
21:10
so when they offered them a choice of
21:11
cocaine or sugar every time they chose
21:14
sugar and it took more and more and more
21:17
to light up that pleasure center of the
21:18
brain you know it's bad for the brain
21:21
dementia is being called type 3 diabetes
21:24
when I was getting my doctorate in
21:26
Maryland we were studying bredesen's
21:27
protocol he's a leading Alzheimer's
21:30
researcher and avoiding sugar is
21:32
underscored in the overall program as
21:34
well
21:35
know anybody with dementia did they have
21:37
a sweet tooth remember they're calling
21:39
it type 3 diabetes so
21:41
not exactly accurate but it gets the
21:43
message across when I do challenges on
21:46
Facebook to get people off sugar
21:48
it's like every time people say oh my
21:50
gosh my mood's better less anxiety less
21:52
depression so it works now another thing
21:55
that's really cool is just water water
21:57
has such great benefits for detoxifying
22:00
and helping digestion but not only that
22:02
it's been known to reduce Cravings
22:04
Shifting the focus away from needing
22:07
food sometimes our body's just thirsty
22:09
many Studies have shown that just
22:11
increasing water intake shows a shift in
22:14
weight as much as 10 pounds just by
22:17
drinking a glass of water before meals
22:19
many functional practitioners recommend
22:22
half your weight in ounces of water so
22:26
150 pound watt person needs about 75
22:29
ounces of water that may be a little
22:31
tough but start where you're at and just
22:33
increase
22:35
foreign
22:36
pretty obvious one but still people
22:40
neglect the nutritional power of fruit
22:43
and vegetables fill you up keep you away
22:45
from that other stuff the benefits of
22:47
consuming these fruits and vegetables
22:49
are endless yeah it's one of my favorite
22:51
things they're like 25
22:53
000 phytonutrients in these plants that
22:56
protect us as we age countless numerous
22:59
you know you've got minerals and
23:00
vitamins and all sorts of things but oh
23:02
these phytonutrients you know the
23:04
volumes of research being done on this
23:06
every day you know so if you want to
23:08
lose weight it's critical to stock up on
23:11
Lower calorie foods that are nutrient
23:13
dense you know in the case of dried
23:16
fruit that doesn't apply you got to
23:18
stick with fresh low sugar fruit while
23:21
getting that insulin under control
23:22
berries and melons are wonderful
23:26
okay we can get this to move oh yes and
23:31
sleep uh Click by that but sleep work a
23:34
third play a third sleep the third and
23:35
that is hard we are the only creature
23:37
that knowingly puts off sleep from the
23:39
time our kids we try to talk our parents
23:42
out of going to bed we have fomo fear of
23:45
missing out and it's disastrous for
23:47
health and weight loss goes
23:49
studies after Studies have shown that we
23:52
overeat and engage in unconscious eating
23:55
when we don't get enough sleep you know
23:57
especially the simple carbs is what we
23:59
go for you know I've had to be a real
24:02
student of sleep I had to rewire my own
24:04
brain and I love the four seven eight
24:07
technique of breathing to help with
24:09
sleep and if I have time I'm going to
24:12
show you that in a little bit because it
24:14
really does bring down the stress
24:16
hormones so melatonin can naturally take
24:19
care of things so getting the stress
24:21
hormones is really under underestimated
24:25
the last few years during the pandemic I
24:28
mean have you noticed how sleep has been
24:29
more of a problem for people yeah okay
24:32
then stress another thing which can
24:35
impact weight loss
24:37
stress eating going for comfort food
24:39
knows how many Comfort foods are sugary
24:43
and starchy sometimes salty too but the
24:47
stress levels in the last few years
24:49
boy weight has skyrocketed you know
24:52
instead of learning how to healthfully
24:53
deal with stress or emotional pain you
24:56
know in my programs I have a whole
24:58
module on mindset and learning how to
25:01
focus on more positive things when
25:03
stress like with sleep I like the
25:04
breathing you know it's instant it's
25:07
effective
25:08
so why don't we do that right now 478 so
25:11
we inhale four gently hold for seven
25:13
exhale for eight so if you want to go
25:16
along with me it's inhale
25:21
hold two three four five six seven
25:26
exhale one two three four five six seven
25:33
eight then we repeat inhale four
25:38
seven yes
25:40
a little too fast there but boy I mean
25:43
it just it I've done it so much that it
25:45
instantly brings me down and I always
25:47
find it in my jaw and and the tongue
25:49
relaxes
25:50
love it I mean that is instant it's
25:53
quick
25:54
um
25:55
and and that's what we need things that
25:57
can quickly get us out of the stress and
26:01
that's just one of my techniques that I
26:03
teach in my programs so um some people
26:05
may have to go now but you can always go
26:08
to my website and I'm always putting up
26:10
programs to help people
26:13
um you know if you want to get started
26:15
right now you can sign up and it is
26:17
instantly you can get started today in
26:20
losing that weight to devford.com I just
26:24
love sharing and helping because I was
26:27
there I had to dig in and find that
26:29
information and I want to support you so
26:32
you can get that excess weight off
26:34
because it's not just a cosmetic thing
26:36
it's cellular Health it's
26:37
anti-inflammatory it's anti-aging it is
26:40
life
26:42
so another little technique I want to
26:44
tell you about is intermittent fasting
26:45
you know kind of a relatively new fad we
26:48
think about but no it's been around a
26:50
long time you know and it is a fabulous
26:53
thing that we're finding out that not
26:55
only for weight loss but blood sugar and
26:59
and balancing those hormones that affect
27:02
appetite and Metabolism so you know and
27:06
it's not new it's every ancient religion
27:09
used fasting and in terms of weight when
27:12
done correctly intermittent investing is
27:14
a good way to maintain weight levels and
27:16
lose some of that extra pound quickly so
27:20
and as far as health benefits oh my gosh
27:23
AIDS detoxification
27:26
potent anti-aging benefits all the
27:29
anti-aging
27:31
foundations
27:33
institutes study it for anti-aging
27:38
properties and detoxifying you know so
27:41
one of my favorite one is the 16-8 so
27:43
basically you're skipping breakfast and
27:45
you have an eight hour eating window so
27:47
that could be like from noon until eight
27:49
so basically you take your last bite
27:51
don't eat anything before you go to bed
27:54
then in the morning you skip breakfast
27:55
but you can have coffee anything that
27:58
just doesn't have calories in it and you
28:00
know it doesn't take long and your body
28:02
adjusts I say start with 12 hours kind
28:05
of let your body get used to that and
28:07
then keep adding an hour it is going to
28:10
balance not only insulin but
28:13
cholecystokinin leptin and ghrelin so
28:17
those are hormones that really have an
28:19
impact on our appetite okay we'll talk
28:23
about those a little bit more but you
28:25
know you can't talk about exercise uh or
28:28
losing weight without talking about
28:29
exercise but
28:31
it's it doesn't have to be intense I
28:34
mean you know it's it needs to be more
28:36
consistent than anything yeah it is
28:40
something as more important the older we
28:43
get because those muscles are essential
28:47
for good health you know there's all
28:49
kinds of exercise out there and
28:52
I just do something you know get those
28:55
shoes on and start walking if you can't
28:57
walk do some chair exercises there are
29:00
so many new emerging ways to get
29:03
exercise
29:05
um I can help you figure out what would
29:07
work for you but the most important
29:09
thing is just don't give up you know
29:11
there's a lot of different techniques
29:12
out there but short periods of exercise
29:16
can be profoundly beneficial and just to
29:20
do a little something every day several
29:23
times a day it's great you know in my
29:26
program I have people who don't do
29:28
anything start with a seven minute
29:31
exercise that I walk you through
29:32
everybody gets stronger and loves it I
29:35
mean seven minutes you know all my best
29:37
rationalizations went out the window
29:39
when I figured out 30 minutes a day was
29:41
only two percent of your day I mean and
29:44
seven that's like a half percent of your
29:45
day
29:46
so you know you can give your body what
29:49
it needs and you know and then you just
29:51
keep building until you get to the
29:52
recommendations so that's that's what it
29:54
is just get moving and don't give up
29:59
and I can't stress enough
30:02
that you gotta allow yourself to be
30:05
human it's all about balance there's no
30:08
perfect fitness program or successful
30:11
successful diet that doesn't allow a
30:14
little wiggle room you know if you eat
30:17
well and exercise most of the time you
30:19
get a little flexibility there and
30:21
acknowledging you're only human and you
30:23
do not need to be perfect you know we
30:25
just continue on the Journey of health
30:27
and you don't give up it all comes from
30:30
striving to be healthier in the long
30:32
term rather than short-term goals that
30:35
aren't sustainable being gentle and
30:38
treating us like we would our best
30:39
friend scheduling a little down time a
30:42
little me time you know take a nap
30:45
decompress take some deep breaths I love
30:48
breathing because that that's quick it's
30:50
easy it's there at any time
30:53
so first step
30:55
always
30:57
is to let everybody know you've got a
30:59
goal and ask for their support you know
31:02
have them respect your your need to do
31:07
this
31:08
you know if you've got a lot of junk
31:10
food in your house that's going to be
31:12
challenging I know because when I come
31:14
home from a long crazy day sometimes I
31:17
want to just be a buzz all going through
31:18
the kitchen you got to make sure your
31:20
home space is safe you know and you also
31:24
need to find out your why what inspires
31:26
you what motivates you you know are your
31:28
kids you know and your kids have your
31:30
genes so if you figure it out and fix it
31:33
you're passing on better habits and
31:36
epigenetically you are helping them
31:38
change their future and their kids
31:41
future so
31:43
it's not just food but we are the
31:47
average of the five people we hang with
31:49
and it's not just your weight but your
31:52
ethics it's your money you know how you
31:55
live your life so you want to really
31:56
want to connect yourself with people
31:58
that are going to take you higher you
32:00
know so if you're ready to be free of
32:02
brain fog you know go to your closet and
32:05
put anything on or be ready for that
32:07
next class reunion be proud of how you
32:10
look you know have greater energy so you
32:13
can study for that next promotion have a
32:15
better chance of a longer healthier life
32:17
you know would that be the price of a 55
32:21
inch flat screen TV
32:23
your health is an investment and I don't
32:25
think there's anything better to invest
32:27
in maybe it's your hobby you know are
32:29
you ready to make some changes and want
32:32
to work with me to help you get those
32:34
changes you can go to my website right
32:35
now jump on sign up I will provide you
32:39
all the support and guidance that you
32:41
want and help you adjust to what you
32:43
need I've got easy recipes so you can
32:46
whip something up fast I've got menus so
32:48
you don't even have to think about it
32:50
I've got seven to ten minute workouts
32:52
that I'll do with you I have a 12-week
32:54
program that is going to help you solve
32:57
it once and for all
32:59
I wish my parents had had this you know
33:01
you know I I had to work it out myself
33:04
when I was in my early 20s but if my
33:07
parents had had this I'd never would
33:08
have had gone through all that you know
33:10
maybe it's good I did because then I had
33:12
to figure it out so I could give it to
33:13
you and and that is I get so much joy
33:17
out of helping people so this is one of
33:19
my programs I have I've got many others
33:21
but it it provides a lot for you
33:26
it is an investment no doubt about it
33:29
but oh my gosh what you get and
33:33
potentially change in your future is is
33:37
not to be minimized
33:40
I am here to support you I wish there
33:43
was more of me to be able to do this but
33:45
um you know this is
33:48
um a very complete program give you a
33:51
dining out guide I swear I can go to any
33:53
restaurant and eat what my body needs
33:56
I've got meditation exercises I've got
33:58
smoothie recipes I'm a big one on
34:00
smoothies that is a quick healthy meal
34:03
that's going to keep you satisfied and
34:05
those quick exercises you know I have a
34:07
once a week super slow workout I'll do
34:09
with you or have a 10 minute workout
34:11
that is super successful so I'm here for
34:15
you I I just support you my goal is that
34:19
you will be able to dream big dream bold
34:23
and live without any limitations and
34:26
just be able to be confident in your
34:29
health going forward so if you have any
34:31
questions you can always email me at
34:34
debit deb4.com
34:37
um you can do that and if if you're
34:39
ready to just sign up and go for it that
34:42
will become instantly available for you
34:44
and uh you can join in our next Thursday
34:47
night class all right
34:50
love to work with you alrighty take care
34:52
everybody
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wlfl 2 0 Group Program
Deb Ford DCN RDN
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Sep 20, 2022
34:56
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.