March 21, 2024 • 43 mins
Have you ever thought that a little weight gain after bariatric surgery was a setback? Maria and Tammie are here to bust that myth wide open. Join them as they dissect the J-curve phenomenon and celebrate the body's quest for metabolic equilibrium post-surgery. No, it's not failure—it's science. And as they unpack the hormonal ballet that influences weight in both men and women, they'll also challenge societal body image norms and the endearing 'dad bod' trend to affirm that true attraction is an intricate tapestry woven from personality, individual quirks, and, yes, looks.
Now, if you think post-surgery life is just about sipping water and munching on veggies, prepare to have your mind refreshed. Maria and Tammie mix it up with creative hydration hacks and a candid look at nutrition that goes beyond the bland. From the importance of protein to the role of carbs and how to handle a Halloween candy temptation, they navigate the nutritional tightrope with finesse. And for those navigating the complexities of binge eating disorders, they share insights into personalizing your plate for success.
But it's not all about what we eat. Stress, sleep, and sweat play pivotal roles in the weight management waltz. Maria and Tammie will share their personal tales of weight plateaus and gains while unraveling how their emotional well-being can shape their physical journeys. Discover the underestimated power of REM sleep, and the vital need for intentional exercise—your daily grind doesn't cover it. In wrapping up, they extend a heartfelt thanks for joining these candid conversations. They are not just sharing tips; they're building a community rooted in the holistic pursuit of health and happiness. So, tag along and let's continue this transformative voyage together.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Maria, am I failing?
Speaker 2 (00:01):
Tammy, we're always failing Stop.
Speaker 1 (00:05):
But am I failing because I've gained a?
Speaker 2 (00:08):
little weight.
Stop it, stop it.
There's no such thing.
Speaker 1 (00:12):
But that's what people think is that if they're
gaining weight after bariatricsurgery, they are failing.
Speaker 2 (00:18):
Yeah, well, they're wrong.
And here's why Because, one,this is not all about weight,
right?
That's part one.
Two is did you know thatactually, in the long run, after
these kinds of surgeries andafter losing your weight, you
actually might gain a little bitback, and that's normal?
That's normal, that's normal?
There's actually even a termfor it.
(00:39):
It's called the J-curve.
Okay, okay, okay, yeah andthat's so.
I'm not failing, you're notfailing.
There's no such thing asfailing.
Did my surgery fail?
I don't think so.
Speaker 1 (00:50):
So, yes, it is normal for a little bit of weight gain
after your lowest point.
Speaker 2 (00:55):
Exactly exactly, and that typically happens right
around the time that you'retalking about actually about a
year, year and a half out fromsurgery.
A lot of people will bounce alittle bit up and that.
Think of it this way if youcame back from vacation and you
reset your thermostat to adifferent temperature, is it
gonna bounce immediately to thattemperature and just kind of
sit there in like five minutes?
I wish, because my old housetakes a long time to warm that
(01:17):
up.
Exactly exactly, and so right.
It might even overshoot, right,like it might go like a little
too high or a little too low,right?
Yeah, absolutely right.
Your body does the same thing.
So, as it's resetting after allof these weight changes and
your metabolism changing, it'sactually going to fluctuate a
little bit and it's very normalto have a little bit of weight
(01:39):
gain after you get to yourlowest point.
Speaker 1 (01:42):
And so what do you think the fluctuating weight
range could be if, like we all,are not gonna be set at one
weight?
Forever, exactly, exactly, andwhat range of weight 10, 20
pounds is normal, do you think,should a person be okay?
Speaker 2 (02:01):
with.
Yes, it is around there.
For most people it's about 10to 20% of the weight you lost.
So obviously that ranges.
For some people that's lessthan 10 pounds, for some people
that's more than 20 pounds.
But it shouldn't be like all ofthe weight you regained or half
of the weight that you I'msorry, all of the weight that
you lost, or half of the weightthat you lost.
That would be above that normalJ curve by a lot.
(02:24):
So, yeah, but a little bit ofweight is really just your body
figuring out what its new setpoint is.
Speaker 1 (02:31):
And so for women, obviously we have the time of
the month and sometimes ourweight fluctuates, especially
during that time.
Is there a time when maybe Ihaven't prepped you with this
question at all?
So is there a time where a manmight expect to just hang on, to
wait a little bit more, or evengain a little bit.
Speaker 2 (02:53):
That's a really good question, and it is good because
I don't know all the answers tothis, because I don't think
anybody knows all the answers tothis, but I will say that
there's starting to be a lotmore understanding that men go
through a form of well, it'scalled manopause, if you will in
the ethers, but no, literallymen go through some endocrine
changes too that really affecttheir metabolism as they age.
(03:15):
And you will see this becausewhen you're in high school, as a
teenager, as a guy, your bodyhas one shape and then it starts
to dad bod, and then it startsto as an older person, you get
those kind of pot bellies withstick legs kind of situation in
a lot of people, right?
So let's talk about dad bods fora second.
I gotta go off course.
Okay, tell me about dad bods.
Speaker 1 (03:34):
Why are women we're so attracted to dad bods right.
So I think my husband hasgained most of my weight that
I've lost.
Speaker 2 (03:41):
I love it, which I'm not mad about.
I love it why?
Speaker 1 (03:45):
are dad bods.
Let's be honest most women likesome dad bods.
Speaker 2 (03:49):
Most women like dad bods.
I mean, I don't know.
I think we're just a littlemore gentle with men and their
weights, that we like and whatbody shapes we like in them.
Okay, here's I want mom bods tobe more gentle.
I want mom bod too, and I'm noteven a mom.
But because I actually thinkthat what media tells us we like
and what we actually like aretwo different things, I think
(04:09):
you are 100% correct.
Yeah, because I think very fewpeople actually want to look
like stick figures or like stickfigures or like.
The alternative is like so muchcurve that, like I don't know.
I think people are just alittle bit more wide in what
they like than what mediatypically wants us to believe.
Speaker 1 (04:28):
Yeah, I agree, I just had to go off to the dad bods.
Speaker 2 (04:33):
No, but I'm a fan of the dad bod too.
I'm a fan of a lot of bods, so,and I think a lot of people are
.
Speaker 1 (04:39):
I'm a fan of Anybody that is attached to a good
person, exactly, exactly.
Speaker 2 (04:45):
again, I keep bringing up this guy jelly roll.
Speaker 1 (04:48):
Yeah we still have yet to research him.
Speaker 2 (04:51):
I know what jelly roll is oh.
Speaker 1 (04:54):
So attracted, attractive to me.
Yeah because he is such a sweetman.
I've listened to his Wife'spodcast.
Yeah love them so much and he'sjust a sweet, funny, realistic
guy and something about thatBakes him so attractive
attractive, even though he isnot a bodybuilder.
Speaker 2 (05:16):
Exactly Well, and I think that if we were to be
honest with ourselves, we don'tnecessarily like what we're told
to like.
I think again, like I Actuallyhave listened to jelly roll by
now Thank you very much and heis fantastic, I agree.
But here's the thing is like Ithink we're kind of caught in a
trap sometimes of we're supposedto look a certain way or we're
(05:38):
supposed to be attracted to acertain thing, but if we
actually think about it, wherewe like the way that we look at
the way we are, or we like theway that other people look,
despite their weight or, youknow, even because of the weight
that they have, so I do thinkthere's actually a lot more
diversity of what we like andwhat we like about ourselves
Then maybe matches like whatsociety wants us to.
Speaker 1 (06:00):
I Think you're totally right because, for those
that are listening, if you lookat our cover picture of Maria
and I, I am so comfortable withthe way I am at, which is just
under 200 pounds, which somepeople are like, ooh, that's
still kind of chunky.
I am so comfortable with itbecause, guess what?
(06:21):
You look gorgeous and I'm stilleating some of the Halloween
candy that Maria.
Speaker 2 (06:29):
Yeah, yeah, cuz I think that's okay.
So here's the thing I think thehappiest weight for someone, or
the happiest body, is the onethat makes them feel the best.
Yes, that period like and thatmay be at 200 pounds for some
people, that may be at 100pounds for some people, that may
be at 300 pounds for somepeople, and I don't think that
this is like while, yeah, whatweight is the gateway?
(06:49):
We're never gonna get away fromthat, fortunately,
unfortunately, that's probablynot gonna change right, but it
may be the gateway drug, butit's not the way we end.
Speaker 1 (06:59):
Right, I do have another question for you.
Speaker 2 (07:01):
Yeah, of course.
Speaker 1 (07:03):
We have a friend who was a co-worker who after her
gastric sleeve, did not lose alot of weight.
Yes.
So we obviously told her youdid not fail, and she probably
eats better than I do From dayone, like sometimes I've met her
.
She is very healthy, so whydidn't she lose as much weight
(07:24):
with her sleeve?
Speaker 2 (07:24):
That's a really good question.
So there's a couple of factorsto this.
One is all of these surgeriesare not just Restrictive,
meaning that they they change orlower the amount of food that
you can eat and therefore absorb, so it's not just a matter of
like oh, I can't eat as much andtherefore I'm gonna lose weight
.
You have mentioned this in aprior podcast, but these
surgeries are very metabolic too.
(07:46):
They are changing how signalshappen, they change how our
hormones interact, and noteverybody will actually lose
weight with these surgeries.
There are people who don't loseweight with bariatric surgery.
Is that shocking?
That might be shocking.
Speaker 1 (08:03):
And that's why I bring it up, because I want
people to know that this is athing, and it's because, on
these great Facebook groups, Iknow.
Doesn't lose weight.
All the some people are jumpingto oh, are you not eating
enough protein?
Are you going to McDonald's toomuch?
Like they assume that thesepeople are doing something wrong
(08:24):
.
Speaker 2 (08:25):
Right, right.
And so I just want to say superout loud for everyone here and
in the back to that bariatricsurgery it does not guarantee
all the weight loss in the worldthat you anticipate and it
doesn't even guarantee weightloss period, right, okay, so
that now that that's out of theway.
There, and there are people whodon't lose weight with bariatric
surgery, but there's a lot ofpeople who regain weight with
(08:47):
bariatric surgery.
It's not the majority by anymeans, but we know that some
people's bodies are differentthan other people's bodies, and
whether that's the genes thatthey're expressing, or whether
that's something happening withtheir metabolism that's above
the level of the genes, what wecall epigenetics or other things
or whether it's how theirhormones are interacting, or
whether that person went throughsomething like a pregnancy or
(09:11):
menopause or, for men, theirendocrine changes or a health
event, those things all can work.
For instance, they're having ahuge stressor in their life and
they're producing a ton ofcortisol that's higher than than
the level that it used to be.
All of those things cancontribute to weight gain, even
if you've had a really goodbariatric surgery.
Speaker 1 (09:31):
Yeah, so so obviously weight gain has to do with
metabolic, hormonal, all that.
But let's say Everything'sperfect there.
Speaker 2 (09:40):
The surgery is perfect all of that.
Speaker 1 (09:42):
Yeah, some people need to be honest with
themselves, including myselfsometimes.
Speaker 2 (09:51):
Yes.
So what are the basics?
Let's, yeah, let's talk aboutthe basics of keeping yourself
healthy after bariatric surgery,which also helps with weight
maintenance.
Speaker 1 (09:59):
Okay, so this is just my list and not the scientific
Mental health support system.
Yep Do you have anything moreto add to that?
Yep.
I would say 64 ounces of fluidsa day.
Oh that thing.
Yep, I have my Stanley Cup andanother cup next to me right now
(10:19):
.
Speaker 2 (10:20):
I love you.
I stay both, stanley.
You're the bomb.
Go Stanley.
By the way, too, I rememberjust reading about that car that
caught on fire and the onlything that was remaining was
that Stanley Cup.
That was pretty impressive, ohmy gosh.
Yes, stanley Cup is something.
So go Stanley.
There's so many ways to get thefluids in.
It doesn't have to be water, itcan be any fluids, but yeah, so
fluids.
Staying with a healthy diet andby diet I don't mean eating
(10:43):
less or no carbs or anythinglike that, I mean small meals
throughout the day, right?
Speaker 1 (10:48):
I hate that.
Carbs are a friend guys.
Speaker 2 (10:51):
Carbs are your friend .
You have to have carbs yeah,you've got to have carbs and
there's some nutrients andvitamins, ultimately, that you
really don't get any other waybut carbs.
So if you're cutting the carbs,that actually may be something
that's holding you back.
Speaker 1 (11:05):
So let's be honest with ourselves and look at our
diet.
Yes, If you're gaining weightpost-op, especially when you're
hitting that 12 to 18 monthpost-op, which is when people
start leveling out, I believeright.
Speaker 2 (11:17):
Yes, yes exactly.
Speaker 1 (11:18):
Let's be honest with ourselves.
Are we meeting our protein goal?
Now, this is a protein goalthat your surgeon or dietitian
will give you specifically.
Yes, are you meeting your waterintake?
I think, across the board, 60ounces is usually the
recommended amount.
Speaker 2 (11:34):
right, yeah, 64, which translates into eight
glasses of eight ounces a day,and again, doesn't have to be
water.
So I think that's a really bigstumbling block for people.
They're like I don't like water.
I don't normally remember todrink water.
Speaker 1 (11:48):
I used to love plain water.
I can't stand it now, so I meanI'll obviously drink it if I
have to.
But I literally carry aroundcrystal light packets or those
type of packets everywhere I go.
So, you need more than justwater.
I got it?
Speaker 2 (12:04):
Yeah, exactly, and there's actually a lot of
different products out therethat are really good substitutes
or really good flavoredversions, and even things like
broth, for instance, are good.
And don't forget your fruitsand vegetables, because those
actually have a lot of watercontent to them too.
So again, sometimes, yeah, ifyou're cutting out carbs,
interestingly enough becauseyou're not getting enough fruits
and vegetables, you mayactually be taking your fluid
(12:27):
intake too.
Wait what?
Ah?
So think about it this way Ifyou're eating a nice juicy plum
or a nice juicy cucumber orsomething like that, that has a
lot of water in it In fact, it'smajority water, right?
So if you're not eating thosethings, you are really
restricting how much fluid yourbody has.
Oh, yes, yes.
Speaker 1 (12:47):
Okay, I thought you went somewhere else with that.
Oh, yeah, yeah.
So, yeah, again back to thebasics of are we eating too much
sugary and carb high foods?
Or unhealthy carbs ExactlyUnhealthy sugars, because
obviously fruits are naturalsugars.
Speaker 2 (13:03):
stuff like oatmeal, I think, is an oat healthy carb,
right, right, and I will alsosay, like I know that there's a
lot of discussion about what's ahealthy carb, what's a healthy
fat, what's a healthy you knowXYZ.
I will say that portionprobably matters most than
anything.
So, like you said earlier,Halloween candy after bariatric
(13:24):
surgery, are you foreverrestricted from eating Halloween
candy and is it the reason thatyou're gaining weight again?
Not no, that's no, that's notthe case.
Everyone eats Halloween candy,as far as I know, pretty much,
and right, right, and I thinkit's.
It just kind of depends on yourpersonal strategy.
If eating one Halloween candyis something that you can do,
then I think that's a reallygood thing to do once in a while
(13:45):
, because it it create it, youknow, it hits that spot and you
can move on.
I do think there definitely arepeople out there for whom eating
one piece of candy or somethinglike that triggers, leads to
binging, definitely, and Ipersonally have binge eating
disorder.
So I can definitely relate tothe idea of just eliminating
some kinds of food from my dietaltogether because they serve as
(14:06):
such powerful triggers for me.
So, believe me, that does exist, and if that's your personal
approach and you need to do that, then do that, because because
that's something to take veryseriously and it's not worth it
to include something like thatin your diet and have it
completely derail your wholeprogress and insert another
episode here.
Yes, yes, yeah, we definitelyneed to go into binge eating and
(14:29):
eating disorders in general andjust in general, having like
more, more materials on how toeat after surgery, but overall,
I think anything that makes youoverthink it is not worth it.
Right?
This is the whole.
We probably will have anotherepisode on this topic too.
But of food noise that you'vementioned before, oh gosh, food
noise, yes, and that contributesto more food noise in your
(14:52):
brain is not helpful.
Speaker 1 (14:55):
So and I think food noise comes more when we aren't
eating as often as we should beto.
Speaker 2 (15:01):
Oh, my goodness, so much.
So if you're going long periodswithout eating after bariatric
surgery, your body will cravefood differently because you
can't like.
You know, if you're really busyand you don't have bariatric
surgery and like when I was aresident, for instance, right, I
would go hours, sometimes morethan a day, without necessarily
eating and you are so starvingby the point that you you know
(15:22):
you actually do eat that youscarf and actually my friends
still make fun of me because Istill eat like a resident and it
takes me like three seconds togobble down everything.
Military, military, yes, yes,yes, like military, my brother.
Speaker 1 (15:36):
He was like hurry up and eat and I'm like slow down.
He's like, but I went throughso many years.
Speaker 2 (15:40):
Yes, just having to scarf it down Totally, yeah,
totally, and that's different.
Yes, and you can't do thatafterwards.
If you do that, you're going tofeel really sick, you're going
to feel bloated, you might havedumping syndrome, yeah, so
that's, that's not an approach,and it's not even an approach
with food, but it's not even anapproach with liquids.
Like if you don't drink for 12hours after you know, when you
(16:01):
have a bariatric surgery,because you're really busy, or
nurse, or you're a doctor, oryou're a pilot, or you know
whatever a lot of jobs where youcan't drink that easily
throughout your day Like you'regoing to be suffering because
you can't just chug a bottle ofwater when you are available.
So these are really things,like you said, going back to the
basics.
If you're having a weight stallor a weight gain and it's, it's
(16:26):
continuing to happen, eventhough you're, you're doing
other things right, it's really,really important to go back to
the basics and, like you said,be honest with yourself about am
I drinking enough water?
Am I getting enough food in thegate?
Is the food that I'm eating thestuff that makes me feel good
and the stuff that makes my bodywork well, and am I taking my
vitamins?
I think that's a really, reallybig stumbling block for people.
(16:47):
Those daily vitamins can feellike such a chore.
Look why you got to call me outlike that for real.
Hey, you called me out earlier,girl, so I got to do it too.
Speaker 1 (16:59):
I don't even know why they're such a chore because,
like my other medications, if Idon't take them I know I'm going
to derail.
Yeah, and I'm not great way,but I should think.
I should think the same waybecause my vitamins, especially
my iron, I derail because I amtired and I could sleep all day,
(17:20):
so yeah, know how to battlethat I mean.
Do you think it's so did?
Speaker 2 (17:24):
itself.
Do you think it's partiallybecause vitamins kind of feel
like a joke, like they don'tfeel like real?
Speaker 1 (17:30):
Yes, and I also am still struggling to find the
vitamin that doesn't make menauseous.
Speaker 2 (17:36):
That's fair.
So there's actually this is areally good point and we are
going to have a separate episodealso about vitamins.
Man, we're like finding all ofour episode topics in this one,
aren't we?
But all of our conversationsend up with rabbit holes.
That's where so many like thisis a thing.
But the vitamins is a reallyinteresting point because
(17:56):
there's so many of them outthere and they don't have to.
You know, for you to be healthyand take the vitamins you need
to after these kinds ofsurgeries, they don't
necessarily have to be bariatricvitamins, even though some of
those can be a little bit easierbecause they're formulated
specifically.
Sometimes they do handle that,that nausea or, you know, the
way that they're absorbed is alittle bit different, a little
(18:17):
bit easier, but they can be moreexpensive.
So what I would say is find thething that works for you.
If it's gummies, great.
If it's chewables, great.
If it's something you swallow,great.
Even using patches for somepeople is an appropriate thing
to do not for everyone, but itcan be for some people.
So I don't know.
I know that there's a bunch oflike apps out there that can
(18:37):
make you feel like vitamins area game or your medications in
general, just kind of make itfun to do it and track it.
I know it's boring, I know it'snot fun, but it is really
important.
Speaker 1 (18:48):
Yeah, and I have a lot of listeners to comment of
what if they were dealing withnausea, what their vitamins,
what vitamin you have found thatworks?
Because even if though I'veworked in a bariatric clinic and
have had all these samplesright, I think I've found one
the fusion.
Speaker 2 (19:06):
Yeah.
Speaker 1 (19:07):
That's a capsule that has iron in.
It is definitely my the bestone so far.
Right If anybody has any othersuggestions, especially iron
specific?
Speaker 2 (19:16):
Yes.
Speaker 1 (19:16):
Let me know.
Speaker 2 (19:17):
Yeah, good, good call .
And honestly, in general, Ithink the vitamin thing is a
community sourced thing.
You talk to people, talk toother people.
Hopefully we're creating acommunity in which people can
talk to each other about goodvitamins and what's worked for
them, because I don't thinkthat's a one size fits all
solution for people either alongthat route, even though they're
really important.
So, yeah, back to the basics,more back to the basics, and
(19:41):
also one exercising.
Well, actually, before exercise.
I just want to say one otherthing about diet.
Is that cool?
Can I do that?
Okay, my lab very good.
So the one thing that getsoverlooked a lot is fiber, and
fiber is actually superimportant, and here's why the
best way it's ever beendescribed to me is like toilet
paper from the inside.
How do you like that Toiletpaper from the inside?
(20:03):
So think of it like somethingthat's scrubbing you out from
the inside and helping pushthings along.
It helps to absorb water and,in general, just helps you have
better BMS, better bowelmovements.
Okay, okay, that makes moresense.
You're like what the heck areyou talking about?
So, yeah, and what is whatcontains fiber?
(20:26):
So that's fruits, vegetables,whole grains and then things
that have added fiber.
You can even take fibersupplements as well, okay, yeah,
so look for that.
That can be a really, reallyimportant component of a diet
that people are missing.
Yeah, you're absolutely right.
Right, because, especially ifyour whole, if your whole world
is protein and you're a lot ofpeople yeah, they only focus on
(20:48):
protein, because sometimes it ishard to get that protein goal
in it is it is your whole dietcannot be protein.
It can't be protein, and if itis all protein, you're going to
have constipation and you'regoing to be, you're going to
feel miserable.
You're probably surprisinglygoing to have low iron because
you're not actually allowingyour body to absorb things
properly, and, yeah, so there's,there's lots of things to do
(21:09):
here, but tweaking it, justtweaking it with those things
that you were taught in yourprogram and also the ones that
the things that we're going totalk about in our diet episodes
too.
Just take a look at that,because that's oftentimes people
are are focusing a little toomuch on one thing versus the big
picture in their diet.
Right?
Speaker 1 (21:26):
Well, okay.
Speaker 2 (21:27):
Now can we get to exercise.
Let's go exercise, let's, let'sdo it, let's do it.
Speaker 1 (21:31):
All right.
So being honest with yourself,are you exercising at all?
Yeah, More than around 30minutes a day outside of your
normal activity.
Yes, nurses, I'm calling youout.
Speaker 2 (21:45):
You are running around the floor?
Speaker 1 (21:47):
Yes, but that's your everyday activity, yes, so we
need to do an especially 12 hourdays.
It's so hard.
Yes.
I mean there's so many jobs outthere, but nurses especially,
healthcare providers especially.
Look, I'm a respiratorytherapist.
I know, our ends get hauled outa lot, right.
But even though you're active,you're moving around.
(22:08):
You want 30 minutes outside ofyour normal activity and that
doesn't have to be 30 minutes ata time.
Speaker 2 (22:15):
Yes, exactly.
So that's, I think, really key,because I think a lot of people
see 30 minutes and they're like, oh my gosh, I'm going from
zero to 30 and it's every day.
That's crazy, I'm never goingto get there.
That's overwhelming, and so I'mjust not going to try and I
honestly like I felt out ofbreath just saying that out loud
.
So I really understand, and Imean out of breath because it
feels so anxiety producing,right.
Speaker 1 (22:37):
I think you're absolutely right, but even if
you do have a lunch break, justwalking 10 minutes yeah.
Speaker 2 (22:45):
Yeah.
Speaker 1 (22:45):
You do normally do?
Speaker 2 (22:47):
Yes, because right.
So breaking it up and actuallywalking from a little bit
further away in the parking lotand taking the stairs and going
like not sending your coworker amessage, but actually going to
their office or having astanding desk or going on a walk
with lunch not necessarilyinstead of lunch, because, again
(23:08):
, we don't want people doingactivity instead of eating when
they need to eat.
That's a good way to get backto the problem of having the
eating too little be the problem, but finding ways to build in
more regular, steady activitythroughout the day.
And, believe me, I do not thinkthat people can lose 100 pounds
by taking the stairs once ortwice a day.
I think that is a lie.
(23:29):
That is an offensive way totell people to lose weight.
That's not true, that's not thecase.
But, just like we talked aboutin prior episodes, diet and
exercise are great ways tomaintain the health of your body
and to maintain your weight.
So, making sure that you'restaying active for 30 minutes a
day, just like you said, aboveyour normal level of activity,
(23:49):
and that can be walking, it canbe yoga, it can be hiking, it
can be doing squats by thedishwasher, it can be doing some
kickboxing moves while you'rewatching TV.
It can be trampoline.
Oh my gosh, so many people havenow gotten trampoline exercises
.
Those are really popular rightnow.
Speaker 1 (24:07):
Oh, I bet, I bet those are intense yeah.
Speaker 2 (24:09):
But is it safely?
Absolutely, but yeah.
So I mean, there's just so manyways to get creative and do
things and it's really difficultto get it wrong unless you're
injuring yourself that it'sreally, you know, unless you're
causing injury or doingsomething.
That's really excessive.
Try it.
If you don't like it, don't doit.
If you like it, do it again.
Speaker 1 (24:30):
But if you do like, something you're doing it for a
long, long period of time.
Speaker 2 (24:36):
Yes.
Speaker 1 (24:38):
So if you're stalling out or gaining weight, change
it up a bit.
Exactly, if you're walking onthe treadmill 30 more extra
minutes a day, try inclining it,try doing the snare stuffer, so
your body gets used to whatyou're doing.
Speaker 2 (24:54):
It does, it does so changing it up, even If you go
six months with doing this, thengoing six months back to this,
exactly Six months back to this,you know, changing it up, yeah,
and there's actually been a lotof research in this area of
cross training.
So mixing up your activityhaving the best benefit not just
for your weight, but even forthings like your balance and
your flexibility and youroverall ability to move your
(25:17):
body.
It's pretty interesting, but Ithink over time, especially as
we age, we become less flexibleand, as a result, we have a lot
more injury when we move, likesometimes you can literally
injure yourself moving from bed,getting up out of bed, or I
actually had a couple of yearsago I sprained my ankle really,
really badly walking my dogs andI had to be like in a cast and
(25:40):
ridiculous Okay For people thatmissed that episode.
Speaker 1 (25:43):
Maria has also flown off a treadmill.
Speaker 2 (25:46):
Yes, yes, so I'm very injury prone as a person anyway
, but the thing is is if you'renot building a body and
maintaining your body in such away that you have enough
flexibility to be able to goabout your daily life in a safe
way, and then, especially whenyou take on extra activities
like helping a friend move, orduring Christmas, when you're
(26:10):
delivering presents, or whenyou're doing some construction
work or renovation work at yourhouse, or doing gardening or
whatever it is that you do, youwant to be able to be active in
your daily life and be able totake on extra challenges without
really having to think too muchabout it.
So, thinking of activity as notjust oh, I have to burn 500
(26:31):
calories and I have to, you knowwhatever make this happen in
order to not gain weight or tolose weight or to for some
weight related goal.
Think about it instead of howdo I want to be able to move and
use my body?
Speaker 1 (26:44):
Right, absolutely.
And one tip that I was givenactually just for daddling, like
the ADHD paralysis of seeingyour house dirty, whatever.
So the recommendation I wasgiving is that your timer for
five minutes.
Just do it for five minutes.
Yes, 99% of the time you startthat five minutes and you're
(27:08):
going to exceed the five minutes.
Yeah, so, it's tricking yourbrain.
Speaker 2 (27:14):
Yes, it's tricking your brain, because this is the
whole.
How do you eat an elephant?
Well, one bite at a time.
Mentality of you, don't.
You do not have to work outevery day and you do not have to
work out for 30 minutes everyday, but if you are active for
30 minutes every day, you'resetting yourself up for a body
that's going to be really asfunctional as you can get it for
(27:35):
the longest amount of timeAbsolutely.
Speaker 1 (27:39):
And I think with exercise it really does help
your mental health.
Speaker 2 (27:43):
Oh yes.
Speaker 1 (27:44):
It helps clear your mind somehow.
Speaker 2 (27:46):
Is there any science to that?
There's a lot of science tothat, tammy, and I love your
segue into mental health becausethat's a really, really
important element of thinkingabout weight management in the
long term, with or withoutsurgery, and the way that to
think about it is.
Exercise is another, orphysical activity in general,
it's just, it's another way toclear your mind, to help refocus
(28:09):
, to help get your mind off ofthings that are stressful for
you, and there's really goodresearch that shows doing
exercise can be as effective asmedication for mental health in
some cases.
I am not telling people toexercise instead of taking their
medications, just to be superclear.
Just to be super clear,medications and exercise are
(28:31):
different and they're notequally appropriate for
everything, but in terms ofelevating mood and in terms of
treating depression and in termsof helping people recover from
stressful situations, it's very,very effective and can be as
effective as medications forsome people.
Speaker 1 (28:49):
Oh, wow, that makes sense.
But yeah, if we are gainingweight or really at a standstill
, especially early on in ourjourney does stress and anxiety
or not getting good sleep have?
Do you think that has anythingto do with weight stalls or
(29:10):
weight?
Speaker 2 (29:11):
gain?
Yes, definitely.
I mean, I would say what do youthink about that, since you've
gone through it?
Speaker 1 (29:16):
I would say yes, 100% , because when I'm more stressed
out or anxious, I've again Italk about my ADHD paralysis.
I feel like sometimes myanxiety or being super stressed
out gives me some paralysis too,and so I don't want to be
active at all, and then if Idon't get good sleep, y'all
better watch out.
Speaker 2 (29:39):
Well, I think we've all been there right.
We've all been had a horriblenight where we're tossing and
turning and the next day we'rejust miserable all day long,
even if it was something thatwas supposed to be a great day
or whatever.
We're just not present forourselves or for other people in
the way that we want to be,absolutely.
Speaker 1 (29:52):
And so I'm going to go respiratory therapist here on
everybody and I worked in asleep doctor's office who tested
for sleep apnea, treated sleepapnea and when you have sleep
apnea, which most people thatare obese not all I should say
and not all skinny people don'thave sleep apnea.
(30:13):
But when you have sleep apnea,the whole thing is is you're not
getting good deep sleep, youare not getting in that REM
sleep.
Speaker 2 (30:24):
Yes.
Speaker 1 (30:25):
And why that is is because you are obstructing at
night, which, like snoring andstuff, is a sign of obstruction
your body.
When your oxygen levels dropand your CO2 levels go up, your
body wakes you up, and so younever get into that REM sleep.
And so that's where people say,oh good, sleep is good for your
(30:49):
weight.
Speaker 2 (30:49):
Yes.
Speaker 1 (30:50):
Okay, but why?
Speaker 2 (30:51):
Yes.
Speaker 1 (30:52):
It's because when you get good REM sleep, you have
more energy, and I can say thatfrom no-transcript, going from
having sleep apnea and wearing aCPAP.
Speaker 2 (31:03):
Yes.
Speaker 1 (31:03):
I used to get up in the middle of the night like
three or four times to go to thebathroom.
I thought it was just normal.
No, it's because I kept wakingup from having sleep apnea Right
, and actually people don'tnecessarily.
Speaker 2 (31:14):
I love, by the way, your breakdown of how sleep
apnea works and how it affectspeople's sleep and energy,
because you're right.
When you're not getting oxygenwhere it needs to go like you're
breathing right, you'rebreathing, but that breath isn't
getting to your lungs and isn'tthen getting to everywhere else
that needs to go in the bodyappropriately, because your
airway is shutting down thenabsolutely you don't have that
(31:35):
oxygen to power your muscles andto power your heart and to
power your brain, and thenyou're also building up CO2,
which is toxic and somethingthat your body needs to get rid
of in order for everything towork well.
So you're right when we're notgetting good sleep whether it's
because of sleep apnea or stressor just literally being so busy
at work or otherwise, thatyou're physically not getting to
(31:57):
sleep, your body has no way torecover and has no way to reset,
and those are really reallyimportant things to do.
And then the other thing Idon't think everyone knows about
is that sleep apnea canactually be treated with
bariatric surgery, and itdoesn't necessarily go away for
everybody, but it gets a lotbetter for most people, right,
right.
Speaker 1 (32:17):
So most obese patients have a little extra
tissues in their throat area.
But yes, I've told patientsthat even if you lose weight,
you don't necessarily get rid ofit, depending on the structure
of your mouth.
Speaker 2 (32:31):
Yes.
Speaker 1 (32:32):
If your jaw is sunken back.
Yeah, some people just willhave sleep apnea unless they
have some kind of surgery tohelp with their jaw or their
nasal passageway.
All of that stuff.
Speaker 2 (32:45):
Yes, so, yes, some of it can be structural, which
bariatric surgery does notchange the structure of your
mouth or nose or your throat.
Obviously you can stay awayfrom my nose, right, I don't go
there, I promise.
But you're right, sleep qualityhas such a huge impact on not
just weight.
But honestly, the thing iswe're talking about diet and
exercise and mental health andsleep and all these things as if
(33:07):
they kind of live in separateboxes.
But they don't right.
No, they all go together.
They all go together, right.
Exactly.
It's sort of like if you're notgetting good sleep, then where
are you supposed to get thereserve to have a good day and
be able to work out and eat well, and you know, let's be honest,
when we're all in a bad mood,we always get sweets or salty.
I guess Sweet or salty?
I'm a salty person, you're asweet person.
(33:27):
I think that's true.
Yeah, right, but you're right.
I think it's this overallpicture of am I filling my cup?
Am I over-filling my cup?
Am I getting enough good rest?
Am I getting enough good mentalhealth?
Am I getting enough goodphysical activity?
Am I?
You know?
And all of these things feedinto each other.
(33:47):
So if you're not able to takecare of yourself and not able to
take care of each of thesethings, they can start to affect
each other too.
Speaker 1 (33:56):
Yeah, and I think all of that.
You need a good support system.
Speaker 2 (34:00):
Definitely.
Speaker 1 (34:01):
Because if you are one that's prone to want sweets
on me and I've had to tell myhusband like I literally don't
want this in my house- Rightright.
We can sure I need just moreself-control.
But he is more apt to keep hissweets at work because he has
(34:24):
self-control when it comes tosweets.
Exactly, exactly, so having agood support system has a lot to
do with weight gain and weightstalls Definitely, definitely,
if you go out to eat are peoplethat you're going out to eat
with keeping your health journeyin mind.
Speaker 2 (34:41):
Yes, and or the McDonald's, or are we going to
maybe Applebee's?
That has some good, healthyoptions.
And are people going to beshaming you for the choices
you're making or making fun ofyou?
And if they're making fun ofyou, is it like oh, I'm ribbing
you but really I love thatyou're taking care of yourself?
Or are they ribbing you becausethey have other feelings and
(35:04):
aren't necessarily supportive?
So I noticed actually recentlyyou were talking about having
friends and good community andsupport and things.
Living in Iowa City, there's areally, really fantastic dog
park that's really close towhere I live and it's right by
the Iowa River and there'sreally beautiful woods back
there.
And I've started to do thisactivity when I moved here every
day of walking my dog backthere and she loves it, and then
(35:27):
I started going on walks withfriends and with neighbors and
things like that and it's kindof become a tradition now for me
and it's such an easy way tohave some social interaction
with people, which is reallyhuge in terms of mental health
and to have a good supportsystem and to take care of some
physical activity, because it'sjust I'm out walking my dog, I
(35:47):
don't even notice that I'm beingactive and it's just such a
beautiful way to sort ofincorporate more than one thing
at a time.
So even think and it didn'tcome out of me being
strategically planning OK, howdo I kill two birds with one
stone here?
How do I go do something activeand do something good for my
mental health?
But I think we can Hold on.
(36:08):
Sorry, I just sneezed, but weactually can look at
opportunities to build more thanone thing at a time.
There's ways to eat healthilywith other people and make that
part of your day.
There's ways to do physicalactivities with people.
Another example actually that Ihad recently was I started
(36:28):
doing yoga with some friends andI hadn't done that for a long
time because I typically workout at home.
But I didn't even see it as aworkout necessarily.
I saw it as a oh, this feelsreally good for my brain and it
helps me relax.
Yeah, and you're hanging outwith your friends.
And you're hanging out withyour friends?
Yeah, so really leaning intowhere can your support system
(36:49):
help you or hurt you?
Yeah, or hurt you.
Speaker 1 (36:54):
And so that's where my husband's still trying to get
out of the mentality.
So obviously, before bariatricsurgery I wanted the closest
parking spot and this is not himbeing malicious or anything,
this is just him stuck in hisways, or what was normal.
I have to remind him all thetime that when he's going
(37:15):
through trying to find a parkingspot, I'm like yo bro, go into
the back 40.
I'm fine with that.
Yeah, he's very supportive.
But, his support used to bedifferent of.
Let's find the closest parkingspot.
Speaker 2 (37:32):
Right, and there is a little bit of retraining that
goes on in relationships, Ithink, after people go through
this experience, Because a lotof times people, we accommodate
each other, we don't want tocause problems and we love our
friends and we love our familyand we want to make the world
easier for each other.
Right, Absolutely.
And sometimes you have toalmost have conversations with
people of well, actually now I'dlike something different, and
(37:56):
can we do something differenttogether?
Yes, my husband has taught me Icannot read your mind, so you
need to tell me you need tocommunicate, yeah, yeah, and
well, yeah, and some people aregoing to be really supportive of
that and some people aren't,and that is an important
decision sometimes of who getsto be in your life, who gets to
participate with you and how dothey get to participate with you
(38:18):
.
Speaker 1 (38:19):
Right, and so having a person going through the same
thing or the same journey, Ithink is so vital and I think
this is why I'm also selfishlybuilding this community with you
is because, I don't necessarilyhave a super close friend that
we're doing the same thingtogether.
Speaker 2 (38:40):
Right.
Speaker 1 (38:41):
And friends are very supportive, like even you and
whatnot, but having someonethat's going through the journey
with you and has the same goalin mind, I think, is a powerful
thing, and so that's where letus help you find a person to
keep you accountable.
Right Help you stay accountableand that's where this community
(39:05):
comes in is a lot of people mayhave had, or is going to have,
bariatric surgery.
Speaker 2 (39:10):
Yes.
Speaker 1 (39:11):
But it's still just a sliver of the world.
Yes, so sometimes especially inour small rural areas, like I'm
in not a lot of people have hadbariatric surgery, and so
sometimes we've got to go onlineto find those accountability
partners, exactly, and I don'tthink of accountability as
punitive here.
Speaker 2 (39:29):
I think of accountability as a lot more
support and, yeah, to feel likeyou're not alone.
Because, again, there's no suchthing, I don't think there's
such a thing as failing in thisprocess.
And I don't say that because Imean, you know me, I'm not a
super rose-colored glasses theworld is kumbaya person.
But the reason why I say thatis because there's no such thing
as a clear, there's no winningLike this isn't a war, this is
(39:53):
not a clear cut Like, ok, we'rehere and we've finished it and
we achieved it, and now we'redone.
That doesn't exist.
So there's no such thing asfailing because there's no end
point.
Speaker 1 (40:05):
Exactly, exactly, and so the definition of failure is
a lack of success?
Speaker 2 (40:14):
Right, and there's no such thing here.
Speaker 1 (40:16):
The failure to come or rewind.
I found a good one.
Speaker 2 (40:22):
Okay, well, let's keep going.
Okay, no, that's fine, but no,I just think that that concept
of failure to me means thatyou've, you've, like, tried
everything and nothing's workingand we're done.
There's no such thing as beingdone with weight Like there's no
such thing as being done withthis process, because it is a
process and it's lifelong.
So kind of reframe, even how wetalk about people and just the
(40:43):
number of times that people havewalked into, like my office
after having had surgery yearsand years ago and they're like I
didn't want to come back.
I never wanted to see anotherprovider in this because I
thought they would be reallymean to me or they would really
judge me for having failed.
So we sort of eliminate thatmentality or eliminate that the
way, like the way that peopleare seen in that space to more
(41:06):
of okay, well, this is wherewe're at now and what can we do?
What can we do differently?
What can we do now?
And we haven't really talked atall about medications, and
that's on purpose, because wewill have a separate episode on
medications and how they canhelp with weight gain too.
But I really, really wanted tofocus in this episode on all of
the lifestyle things and all ofthe people.
(41:28):
That are all the things thatpeople can do without even
having to go to a doctor'soffice or even having to go get
any kind of specific medicalcare.
But, in a way, think aboutwhat's going on in your life and
what are the things that youcan do to set yourself up for
success.
Ask other people to help you inthat and figure out ways to
(41:51):
make yourself to enable yourself.
Speaker 1 (41:54):
Yeah, this episode was definitely more just getting
back to the basics, beinghonest with ourselves and making
sure that we're doing all ofthe things that we were told to
do.
That way, you can eliminate ifanything is medically wrong,
because if you are honest withyourself and all of these are in
tip top shape and you're doingpretty good most of the time,
(42:17):
then we can start looking atokay, what is going on Exactly.
Speaker 2 (42:21):
What medically might be going on Exactly.
And then we start to talk aboutokay, this person really never
lost weight to begin with.
Maybe that wasn't the rightsurgery for them, right?
And then there's a possibilityand that needs to be addressed
in a medical or surgical way ormaybe we need to start using
medications, or maybe we need tostart focusing on some other
things, or maybe we need to do awork up because someone's
thyroid is completely out ofcontrol.
Speaker 1 (42:43):
Right, so right, stay tuned for that episode of going
outside the basics and knowingthat you're doing all the things
.
Speaker 2 (42:52):
Yes.
And then where did we go fromthere?
Yes, Everyone who's listening,by the way, thank you, but I'd
love to hear your approaches onweight fluctuations and weight
changes or plateaus or gains,especially as they relate to
what you're eating, how you'removing your body, your mental
health, your sleep and yoursupport system.
So tell us, We'd love to hearit.
Speaker 1 (43:13):
Yes, yes, please, and don't forget to follow the
podcast, and we will be backwith you again another day.
Thank you for listeningeverybody.
Speaker 2 (43:22):
Thank you, see you soon.
Maria, am I failing?
Speaker 2 (00:01):
Tammy, we're always failing Stop.
Speaker 1 (00:05):
But am I failing because I've gained a?
Speaker 2 (00:08):
little weight.
Stop it, stop it.
There's no such thing.
Speaker 1 (00:12):
But that's what people think is that if they're
gaining weight after bariatricsurgery, they are failing.
Speaker 2 (00:18):
Yeah, well, they're wrong.
And here's why Because, one,this is not all about weight,
right?
That's part one.
Two is did you know thatactually, in the long run, after
these kinds of surgeries andafter losing your weight, you
actually might gain a little bitback, and that's normal?
That's normal, that's normal?
There's actually even a termfor it.
(00:39):
It's called the J-curve.
Okay, okay, okay, yeah andthat's so.
I'm not failing, you're notfailing.
There's no such thing asfailing.
Did my surgery fail?
I don't think so.
Speaker 1 (00:50):
So, yes, it is normal for a little bit of weight gain
after your lowest point.
Speaker 2 (00:55):
Exactly exactly, and that typically happens right
around the time that you'retalking about actually about a
year, year and a half out fromsurgery.
A lot of people will bounce alittle bit up and that.
Think of it this way if youcame back from vacation and you
reset your thermostat to adifferent temperature, is it
gonna bounce immediately to thattemperature and just kind of
sit there in like five minutes?
I wish, because my old housetakes a long time to warm that
(01:17):
up.
Exactly exactly, and so right.
It might even overshoot, right,like it might go like a little
too high or a little too low,right?
Yeah, absolutely right.
Your body does the same thing.
So, as it's resetting after allof these weight changes and
your metabolism changing, it'sactually going to fluctuate a
little bit and it's very normalto have a little bit of weight
(01:39):
gain after you get to yourlowest point.
Speaker 1 (01:42):
And so what do you think the fluctuating weight
range could be if, like we all,are not gonna be set at one
weight?
Forever, exactly, exactly, andwhat range of weight 10, 20
pounds is normal, do you think,should a person be okay?
Speaker 2 (02:01):
with.
Yes, it is around there.
For most people it's about 10to 20% of the weight you lost.
So obviously that ranges.
For some people that's lessthan 10 pounds, for some people
that's more than 20 pounds.
But it shouldn't be like all ofthe weight you regained or half
of the weight that you I'msorry, all of the weight that
you lost, or half of the weightthat you lost.
That would be above that normalJ curve by a lot.
(02:24):
So, yeah, but a little bit ofweight is really just your body
figuring out what its new setpoint is.
Speaker 1 (02:31):
And so for women, obviously we have the time of
the month and sometimes ourweight fluctuates, especially
during that time.
Is there a time when maybe Ihaven't prepped you with this
question at all?
So is there a time where a manmight expect to just hang on, to
wait a little bit more, or evengain a little bit.
Speaker 2 (02:53):
That's a really good question, and it is good because
I don't know all the answers tothis, because I don't think
anybody knows all the answers tothis, but I will say that
there's starting to be a lotmore understanding that men go
through a form of well, it'scalled manopause, if you will in
the ethers, but no, literallymen go through some endocrine
changes too that really affecttheir metabolism as they age.
(03:15):
And you will see this becausewhen you're in high school, as a
teenager, as a guy, your bodyhas one shape and then it starts
to dad bod, and then it startsto as an older person, you get
those kind of pot bellies withstick legs kind of situation in
a lot of people, right?
So let's talk about dad bods fora second.
I gotta go off course.
Okay, tell me about dad bods.
Speaker 1 (03:34):
Why are women we're so attracted to dad bods right.
So I think my husband hasgained most of my weight that
I've lost.
Speaker 2 (03:41):
I love it, which I'm not mad about.
I love it why?
Speaker 1 (03:45):
are dad bods.
Let's be honest most women likesome dad bods.
Speaker 2 (03:49):
Most women like dad bods.
I mean, I don't know.
I think we're just a littlemore gentle with men and their
weights, that we like and whatbody shapes we like in them.
Okay, here's I want mom bods tobe more gentle.
I want mom bod too, and I'm noteven a mom.
But because I actually thinkthat what media tells us we like
and what we actually like aretwo different things, I think
(04:09):
you are 100% correct.
Yeah, because I think very fewpeople actually want to look
like stick figures or like stickfigures or like.
The alternative is like so muchcurve that, like I don't know.
I think people are just alittle bit more wide in what
they like than what mediatypically wants us to believe.
Speaker 1 (04:28):
Yeah, I agree, I just had to go off to the dad bods.
Speaker 2 (04:33):
No, but I'm a fan of the dad bod too.
I'm a fan of a lot of bods, so,and I think a lot of people are
.
Speaker 1 (04:39):
I'm a fan of Anybody that is attached to a good
person, exactly, exactly.
Speaker 2 (04:45):
again, I keep bringing up this guy jelly roll.
Speaker 1 (04:48):
Yeah we still have yet to research him.
Speaker 2 (04:51):
I know what jelly roll is oh.
Speaker 1 (04:54):
So attracted, attractive to me.
Yeah because he is such a sweetman.
I've listened to his Wife'spodcast.
Yeah love them so much and he'sjust a sweet, funny, realistic
guy and something about thatBakes him so attractive
attractive, even though he isnot a bodybuilder.
Speaker 2 (05:16):
Exactly Well, and I think that if we were to be
honest with ourselves, we don'tnecessarily like what we're told
to like.
I think again, like I Actuallyhave listened to jelly roll by
now Thank you very much and heis fantastic, I agree.
But here's the thing is like Ithink we're kind of caught in a
trap sometimes of we're supposedto look a certain way or we're
(05:38):
supposed to be attracted to acertain thing, but if we
actually think about it, wherewe like the way that we look at
the way we are, or we like theway that other people look,
despite their weight or, youknow, even because of the weight
that they have, so I do thinkthere's actually a lot more
diversity of what we like andwhat we like about ourselves
Then maybe matches like whatsociety wants us to.
Speaker 1 (06:00):
I Think you're totally right because, for those
that are listening, if you lookat our cover picture of Maria
and I, I am so comfortable withthe way I am at, which is just
under 200 pounds, which somepeople are like, ooh, that's
still kind of chunky.
I am so comfortable with itbecause, guess what?
(06:21):
You look gorgeous and I'm stilleating some of the Halloween
candy that Maria.
Speaker 2 (06:29):
Yeah, yeah, cuz I think that's okay.
So here's the thing I think thehappiest weight for someone, or
the happiest body, is the onethat makes them feel the best.
Yes, that period like and thatmay be at 200 pounds for some
people, that may be at 100pounds for some people, that may
be at 300 pounds for somepeople, and I don't think that
this is like while, yeah, whatweight is the gateway?
(06:49):
We're never gonna get away fromthat, fortunately,
unfortunately, that's probablynot gonna change right, but it
may be the gateway drug, butit's not the way we end.
Speaker 1 (06:59):
Right, I do have another question for you.
Speaker 2 (07:01):
Yeah, of course.
Speaker 1 (07:03):
We have a friend who was a co-worker who after her
gastric sleeve, did not lose alot of weight.
Yes.
So we obviously told her youdid not fail, and she probably
eats better than I do From dayone, like sometimes I've met her
.
She is very healthy, so whydidn't she lose as much weight
(07:24):
with her sleeve?
Speaker 2 (07:24):
That's a really good question.
So there's a couple of factorsto this.
One is all of these surgeriesare not just Restrictive,
meaning that they they change orlower the amount of food that
you can eat and therefore absorb, so it's not just a matter of
like oh, I can't eat as much andtherefore I'm gonna lose weight
.
You have mentioned this in aprior podcast, but these
surgeries are very metabolic too.
(07:46):
They are changing how signalshappen, they change how our
hormones interact, and noteverybody will actually lose
weight with these surgeries.
There are people who don't loseweight with bariatric surgery.
Is that shocking?
That might be shocking.
Speaker 1 (08:03):
And that's why I bring it up, because I want
people to know that this is athing, and it's because, on
these great Facebook groups, Iknow.
Doesn't lose weight.
All the some people are jumpingto oh, are you not eating
enough protein?
Are you going to McDonald's toomuch?
Like they assume that thesepeople are doing something wrong
(08:24):
.
Speaker 2 (08:25):
Right, right.
And so I just want to say superout loud for everyone here and
in the back to that bariatricsurgery it does not guarantee
all the weight loss in the worldthat you anticipate and it
doesn't even guarantee weightloss period, right, okay, so
that now that that's out of theway.
There, and there are people whodon't lose weight with bariatric
surgery, but there's a lot ofpeople who regain weight with
(08:47):
bariatric surgery.
It's not the majority by anymeans, but we know that some
people's bodies are differentthan other people's bodies, and
whether that's the genes thatthey're expressing, or whether
that's something happening withtheir metabolism that's above
the level of the genes, what wecall epigenetics or other things
or whether it's how theirhormones are interacting, or
whether that person went throughsomething like a pregnancy or
(09:11):
menopause or, for men, theirendocrine changes or a health
event, those things all can work.
For instance, they're having ahuge stressor in their life and
they're producing a ton ofcortisol that's higher than than
the level that it used to be.
All of those things cancontribute to weight gain, even
if you've had a really goodbariatric surgery.
Speaker 1 (09:31):
Yeah, so so obviously weight gain has to do with
metabolic, hormonal, all that.
But let's say Everything'sperfect there.
Speaker 2 (09:40):
The surgery is perfect all of that.
Speaker 1 (09:42):
Yeah, some people need to be honest with
themselves, including myselfsometimes.
Speaker 2 (09:51):
Yes.
So what are the basics?
Let's, yeah, let's talk aboutthe basics of keeping yourself
healthy after bariatric surgery,which also helps with weight
maintenance.
Speaker 1 (09:59):
Okay, so this is just my list and not the scientific
Mental health support system.
Yep Do you have anything moreto add to that?
Yep.
I would say 64 ounces of fluidsa day.
Oh that thing.
Yep, I have my Stanley Cup andanother cup next to me right now
(10:19):
.
Speaker 2 (10:20):
I love you.
I stay both, stanley.
You're the bomb.
Go Stanley.
By the way, too, I rememberjust reading about that car that
caught on fire and the onlything that was remaining was
that Stanley Cup.
That was pretty impressive, ohmy gosh.
Yes, stanley Cup is something.
So go Stanley.
There's so many ways to get thefluids in.
It doesn't have to be water, itcan be any fluids, but yeah, so
fluids.
Staying with a healthy diet andby diet I don't mean eating
(10:43):
less or no carbs or anythinglike that, I mean small meals
throughout the day, right?
Speaker 1 (10:48):
I hate that.
Carbs are a friend guys.
Speaker 2 (10:51):
Carbs are your friend .
You have to have carbs yeah,you've got to have carbs and
there's some nutrients andvitamins, ultimately, that you
really don't get any other waybut carbs.
So if you're cutting the carbs,that actually may be something
that's holding you back.
Speaker 1 (11:05):
So let's be honest with ourselves and look at our
diet.
Yes, If you're gaining weightpost-op, especially when you're
hitting that 12 to 18 monthpost-op, which is when people
start leveling out, I believeright.
Speaker 2 (11:17):
Yes, yes exactly.
Speaker 1 (11:18):
Let's be honest with ourselves.
Are we meeting our protein goal?
Now, this is a protein goalthat your surgeon or dietitian
will give you specifically.
Yes, are you meeting your waterintake?
I think, across the board, 60ounces is usually the
recommended amount.
Speaker 2 (11:34):
right, yeah, 64, which translates into eight
glasses of eight ounces a day,and again, doesn't have to be
water.
So I think that's a really bigstumbling block for people.
They're like I don't like water.
I don't normally remember todrink water.
Speaker 1 (11:48):
I used to love plain water.
I can't stand it now, so I meanI'll obviously drink it if I
have to.
But I literally carry aroundcrystal light packets or those
type of packets everywhere I go.
So, you need more than justwater.
I got it?
Speaker 2 (12:04):
Yeah, exactly, and there's actually a lot of
different products out therethat are really good substitutes
or really good flavoredversions, and even things like
broth, for instance, are good.
And don't forget your fruitsand vegetables, because those
actually have a lot of watercontent to them too.
So again, sometimes, yeah, ifyou're cutting out carbs,
interestingly enough becauseyou're not getting enough fruits
and vegetables, you mayactually be taking your fluid
(12:27):
intake too.
Wait what?
Ah?
So think about it this way Ifyou're eating a nice juicy plum
or a nice juicy cucumber orsomething like that, that has a
lot of water in it In fact, it'smajority water, right?
So if you're not eating thosethings, you are really
restricting how much fluid yourbody has.
Oh, yes, yes.
Speaker 1 (12:47):
Okay, I thought you went somewhere else with that.
Oh, yeah, yeah.
So, yeah, again back to thebasics of are we eating too much
sugary and carb high foods?
Or unhealthy carbs ExactlyUnhealthy sugars, because
obviously fruits are naturalsugars.
Speaker 2 (13:03):
stuff like oatmeal, I think, is an oat healthy carb,
right, right, and I will alsosay, like I know that there's a
lot of discussion about what's ahealthy carb, what's a healthy
fat, what's a healthy you knowXYZ.
I will say that portionprobably matters most than
anything.
So, like you said earlier,Halloween candy after bariatric
(13:24):
surgery, are you foreverrestricted from eating Halloween
candy and is it the reason thatyou're gaining weight again?
Not no, that's no, that's notthe case.
Everyone eats Halloween candy,as far as I know, pretty much,
and right, right, and I thinkit's.
It just kind of depends on yourpersonal strategy.
If eating one Halloween candyis something that you can do,
then I think that's a reallygood thing to do once in a while
(13:45):
, because it it create it, youknow, it hits that spot and you
can move on.
I do think there definitely arepeople out there for whom eating
one piece of candy or somethinglike that triggers, leads to
binging, definitely, and Ipersonally have binge eating
disorder.
So I can definitely relate tothe idea of just eliminating
some kinds of food from my dietaltogether because they serve as
(14:06):
such powerful triggers for me.
So, believe me, that does exist, and if that's your personal
approach and you need to do that, then do that, because because
that's something to take veryseriously and it's not worth it
to include something like thatin your diet and have it
completely derail your wholeprogress and insert another
episode here.
Yes, yes, yeah, we definitelyneed to go into binge eating and
(14:29):
eating disorders in general andjust in general, having like
more, more materials on how toeat after surgery, but overall,
I think anything that makes youoverthink it is not worth it.
Right?
This is the whole.
We probably will have anotherepisode on this topic too.
But of food noise that you'vementioned before, oh gosh, food
noise, yes, and that contributesto more food noise in your
(14:52):
brain is not helpful.
Speaker 1 (14:55):
So and I think food noise comes more when we aren't
eating as often as we should beto.
Speaker 2 (15:01):
Oh, my goodness, so much.
So if you're going long periodswithout eating after bariatric
surgery, your body will cravefood differently because you
can't like.
You know, if you're really busyand you don't have bariatric
surgery and like when I was aresident, for instance, right, I
would go hours, sometimes morethan a day, without necessarily
eating and you are so starvingby the point that you you know
(15:22):
you actually do eat that youscarf and actually my friends
still make fun of me because Istill eat like a resident and it
takes me like three seconds togobble down everything.
Military, military, yes, yes,yes, like military, my brother.
Speaker 1 (15:36):
He was like hurry up and eat and I'm like slow down.
He's like, but I went throughso many years.
Speaker 2 (15:40):
Yes, just having to scarf it down Totally, yeah,
totally, and that's different.
Yes, and you can't do thatafterwards.
If you do that, you're going tofeel really sick, you're going
to feel bloated, you might havedumping syndrome, yeah, so
that's, that's not an approach,and it's not even an approach
with food, but it's not even anapproach with liquids.
Like if you don't drink for 12hours after you know, when you
(16:01):
have a bariatric surgery,because you're really busy, or
nurse, or you're a doctor, oryou're a pilot, or you know
whatever a lot of jobs where youcan't drink that easily
throughout your day Like you'regoing to be suffering because
you can't just chug a bottle ofwater when you are available.
So these are really things,like you said, going back to the
basics.
If you're having a weight stallor a weight gain and it's, it's
(16:26):
continuing to happen, eventhough you're, you're doing
other things right, it's really,really important to go back to
the basics and, like you said,be honest with yourself about am
I drinking enough water?
Am I getting enough food in thegate?
Is the food that I'm eating thestuff that makes me feel good
and the stuff that makes my bodywork well, and am I taking my
vitamins?
I think that's a really, reallybig stumbling block for people.
(16:47):
Those daily vitamins can feellike such a chore.
Look why you got to call me outlike that for real.
Hey, you called me out earlier,girl, so I got to do it too.
Speaker 1 (16:59):
I don't even know why they're such a chore because,
like my other medications, if Idon't take them I know I'm going
to derail.
Yeah, and I'm not great way,but I should think.
I should think the same waybecause my vitamins, especially
my iron, I derail because I amtired and I could sleep all day,
(17:20):
so yeah, know how to battlethat I mean.
Do you think it's so did?
Speaker 2 (17:24):
itself.
Do you think it's partiallybecause vitamins kind of feel
like a joke, like they don'tfeel like real?
Speaker 1 (17:30):
Yes, and I also am still struggling to find the
vitamin that doesn't make menauseous.
Speaker 2 (17:36):
That's fair.
So there's actually this is areally good point and we are
going to have a separate episodealso about vitamins.
Man, we're like finding all ofour episode topics in this one,
aren't we?
But all of our conversationsend up with rabbit holes.
That's where so many like thisis a thing.
But the vitamins is a reallyinteresting point because
(17:56):
there's so many of them outthere and they don't have to.
You know, for you to be healthyand take the vitamins you need
to after these kinds ofsurgeries, they don't
necessarily have to be bariatricvitamins, even though some of
those can be a little bit easierbecause they're formulated
specifically.
Sometimes they do handle that,that nausea or, you know, the
way that they're absorbed is alittle bit different, a little
(18:17):
bit easier, but they can be moreexpensive.
So what I would say is find thething that works for you.
If it's gummies, great.
If it's chewables, great.
If it's something you swallow,great.
Even using patches for somepeople is an appropriate thing
to do not for everyone, but itcan be for some people.
So I don't know.
I know that there's a bunch oflike apps out there that can
(18:37):
make you feel like vitamins area game or your medications in
general, just kind of make itfun to do it and track it.
I know it's boring, I know it'snot fun, but it is really
important.
Speaker 1 (18:48):
Yeah, and I have a lot of listeners to comment of
what if they were dealing withnausea, what their vitamins,
what vitamin you have found thatworks?
Because even if though I'veworked in a bariatric clinic and
have had all these samplesright, I think I've found one
the fusion.
Speaker 2 (19:06):
Yeah.
Speaker 1 (19:07):
That's a capsule that has iron in.
It is definitely my the bestone so far.
Right If anybody has any othersuggestions, especially iron
specific?
Speaker 2 (19:16):
Yes.
Speaker 1 (19:16):
Let me know.
Speaker 2 (19:17):
Yeah, good, good call .
And honestly, in general, Ithink the vitamin thing is a
community sourced thing.
You talk to people, talk toother people.
Hopefully we're creating acommunity in which people can
talk to each other about goodvitamins and what's worked for
them, because I don't thinkthat's a one size fits all
solution for people either alongthat route, even though they're
really important.
So, yeah, back to the basics,more back to the basics, and
(19:41):
also one exercising.
Well, actually, before exercise.
I just want to say one otherthing about diet.
Is that cool?
Can I do that?
Okay, my lab very good.
So the one thing that getsoverlooked a lot is fiber, and
fiber is actually superimportant, and here's why the
best way it's ever beendescribed to me is like toilet
paper from the inside.
How do you like that Toiletpaper from the inside?
(20:03):
So think of it like somethingthat's scrubbing you out from
the inside and helping pushthings along.
It helps to absorb water and,in general, just helps you have
better BMS, better bowelmovements.
Okay, okay, that makes moresense.
You're like what the heck areyou talking about?
So, yeah, and what is whatcontains fiber?
(20:26):
So that's fruits, vegetables,whole grains and then things
that have added fiber.
You can even take fibersupplements as well, okay, yeah,
so look for that.
That can be a really, reallyimportant component of a diet
that people are missing.
Yeah, you're absolutely right.
Right, because, especially ifyour whole, if your whole world
is protein and you're a lot ofpeople yeah, they only focus on
(20:48):
protein, because sometimes it ishard to get that protein goal
in it is it is your whole dietcannot be protein.
It can't be protein, and if itis all protein, you're going to
have constipation and you'regoing to be, you're going to
feel miserable.
You're probably surprisinglygoing to have low iron because
you're not actually allowingyour body to absorb things
properly, and, yeah, so there's,there's lots of things to do
(21:09):
here, but tweaking it, justtweaking it with those things
that you were taught in yourprogram and also the ones that
the things that we're going totalk about in our diet episodes
too.
Just take a look at that,because that's oftentimes people
are are focusing a little toomuch on one thing versus the big
picture in their diet.
Right?
Speaker 1 (21:26):
Well, okay.
Speaker 2 (21:27):
Now can we get to exercise.
Let's go exercise, let's, let'sdo it, let's do it.
Speaker 1 (21:31):
All right.
So being honest with yourself,are you exercising at all?
Yeah, More than around 30minutes a day outside of your
normal activity.
Yes, nurses, I'm calling youout.
Speaker 2 (21:45):
You are running around the floor?
Speaker 1 (21:47):
Yes, but that's your everyday activity, yes, so we
need to do an especially 12 hourdays.
It's so hard.
Yes.
I mean there's so many jobs outthere, but nurses especially,
healthcare providers especially.
Look, I'm a respiratorytherapist.
I know, our ends get hauled outa lot, right.
But even though you're active,you're moving around.
(22:08):
You want 30 minutes outside ofyour normal activity and that
doesn't have to be 30 minutes ata time.
Speaker 2 (22:15):
Yes, exactly.
So that's, I think, really key,because I think a lot of people
see 30 minutes and they're like, oh my gosh, I'm going from
zero to 30 and it's every day.
That's crazy, I'm never goingto get there.
That's overwhelming, and so I'mjust not going to try and I
honestly like I felt out ofbreath just saying that out loud
.
So I really understand, and Imean out of breath because it
feels so anxiety producing,right.
Speaker 1 (22:37):
I think you're absolutely right, but even if
you do have a lunch break, justwalking 10 minutes yeah.
Speaker 2 (22:45):
Yeah.
Speaker 1 (22:45):
You do normally do?
Speaker 2 (22:47):
Yes, because right.
So breaking it up and actuallywalking from a little bit
further away in the parking lotand taking the stairs and going
like not sending your coworker amessage, but actually going to
their office or having astanding desk or going on a walk
with lunch not necessarilyinstead of lunch, because, again
(23:08):
, we don't want people doingactivity instead of eating when
they need to eat.
That's a good way to get backto the problem of having the
eating too little be the problem, but finding ways to build in
more regular, steady activitythroughout the day.
And, believe me, I do not thinkthat people can lose 100 pounds
by taking the stairs once ortwice a day.
I think that is a lie.
(23:29):
That is an offensive way totell people to lose weight.
That's not true, that's not thecase.
But, just like we talked aboutin prior episodes, diet and
exercise are great ways tomaintain the health of your body
and to maintain your weight.
So, making sure that you'restaying active for 30 minutes a
day, just like you said, aboveyour normal level of activity,
(23:49):
and that can be walking, it canbe yoga, it can be hiking, it
can be doing squats by thedishwasher, it can be doing some
kickboxing moves while you'rewatching TV.
It can be trampoline.
Oh my gosh, so many people havenow gotten trampoline exercises
.
Those are really popular rightnow.
Speaker 1 (24:07):
Oh, I bet, I bet those are intense yeah.
Speaker 2 (24:09):
But is it safely?
Absolutely, but yeah.
So I mean, there's just so manyways to get creative and do
things and it's really difficultto get it wrong unless you're
injuring yourself that it'sreally, you know, unless you're
causing injury or doingsomething.
That's really excessive.
Try it.
If you don't like it, don't doit.
If you like it, do it again.
Speaker 1 (24:30):
But if you do like, something you're doing it for a
long, long period of time.
Speaker 2 (24:36):
Yes.
Speaker 1 (24:38):
So if you're stalling out or gaining weight, change
it up a bit.
Exactly, if you're walking onthe treadmill 30 more extra
minutes a day, try inclining it,try doing the snare stuffer, so
your body gets used to whatyou're doing.
Speaker 2 (24:54):
It does, it does so changing it up, even If you go
six months with doing this, thengoing six months back to this,
exactly Six months back to this,you know, changing it up, yeah,
and there's actually been a lotof research in this area of
cross training.
So mixing up your activityhaving the best benefit not just
for your weight, but even forthings like your balance and
your flexibility and youroverall ability to move your
(25:17):
body.
It's pretty interesting, but Ithink over time, especially as
we age, we become less flexibleand, as a result, we have a lot
more injury when we move, likesometimes you can literally
injure yourself moving from bed,getting up out of bed, or I
actually had a couple of yearsago I sprained my ankle really,
really badly walking my dogs andI had to be like in a cast and
(25:40):
ridiculous Okay For people thatmissed that episode.
Speaker 1 (25:43):
Maria has also flown off a treadmill.
Speaker 2 (25:46):
Yes, yes, so I'm very injury prone as a person anyway
, but the thing is is if you'renot building a body and
maintaining your body in such away that you have enough
flexibility to be able to goabout your daily life in a safe
way, and then, especially whenyou take on extra activities
like helping a friend move, orduring Christmas, when you're
(26:10):
delivering presents, or whenyou're doing some construction
work or renovation work at yourhouse, or doing gardening or
whatever it is that you do, youwant to be able to be active in
your daily life and be able totake on extra challenges without
really having to think too muchabout it.
So, thinking of activity as notjust oh, I have to burn 500
(26:31):
calories and I have to, you knowwhatever make this happen in
order to not gain weight or tolose weight or to for some
weight related goal.
Think about it instead of howdo I want to be able to move and
use my body?
Speaker 1 (26:44):
Right, absolutely.
And one tip that I was givenactually just for daddling, like
the ADHD paralysis of seeingyour house dirty, whatever.
So the recommendation I wasgiving is that your timer for
five minutes.
Just do it for five minutes.
Yes, 99% of the time you startthat five minutes and you're
(27:08):
going to exceed the five minutes.
Yeah, so, it's tricking yourbrain.
Speaker 2 (27:14):
Yes, it's tricking your brain, because this is the
whole.
How do you eat an elephant?
Well, one bite at a time.
Mentality of you, don't.
You do not have to work outevery day and you do not have to
work out for 30 minutes everyday, but if you are active for
30 minutes every day, you'resetting yourself up for a body
that's going to be really asfunctional as you can get it for
(27:35):
the longest amount of timeAbsolutely.
Speaker 1 (27:39):
And I think with exercise it really does help
your mental health.
Speaker 2 (27:43):
Oh yes.
Speaker 1 (27:44):
It helps clear your mind somehow.
Speaker 2 (27:46):
Is there any science to that?
There's a lot of science tothat, tammy, and I love your
segue into mental health becausethat's a really, really
important element of thinkingabout weight management in the
long term, with or withoutsurgery, and the way that to
think about it is.
Exercise is another, orphysical activity in general,
it's just, it's another way toclear your mind, to help refocus
(28:09):
, to help get your mind off ofthings that are stressful for
you, and there's really goodresearch that shows doing
exercise can be as effective asmedication for mental health in
some cases.
I am not telling people toexercise instead of taking their
medications, just to be superclear.
Just to be super clear,medications and exercise are
(28:31):
different and they're notequally appropriate for
everything, but in terms ofelevating mood and in terms of
treating depression and in termsof helping people recover from
stressful situations, it's very,very effective and can be as
effective as medications forsome people.
Speaker 1 (28:49):
Oh, wow, that makes sense.
But yeah, if we are gainingweight or really at a standstill
, especially early on in ourjourney does stress and anxiety
or not getting good sleep have?
Do you think that has anythingto do with weight stalls or
(29:10):
weight?
Speaker 2 (29:11):
gain?
Yes, definitely.
I mean, I would say what do youthink about that, since you've
gone through it?
Speaker 1 (29:16):
I would say yes, 100% , because when I'm more stressed
out or anxious, I've again Italk about my ADHD paralysis.
I feel like sometimes myanxiety or being super stressed
out gives me some paralysis too,and so I don't want to be
active at all, and then if Idon't get good sleep, y'all
better watch out.
Speaker 2 (29:39):
Well, I think we've all been there right.
We've all been had a horriblenight where we're tossing and
turning and the next day we'rejust miserable all day long,
even if it was something thatwas supposed to be a great day
or whatever.
We're just not present forourselves or for other people in
the way that we want to be,absolutely.
Speaker 1 (29:52):
And so I'm going to go respiratory therapist here on
everybody and I worked in asleep doctor's office who tested
for sleep apnea, treated sleepapnea and when you have sleep
apnea, which most people thatare obese not all I should say
and not all skinny people don'thave sleep apnea.
(30:13):
But when you have sleep apnea,the whole thing is is you're not
getting good deep sleep, youare not getting in that REM
sleep.
Speaker 2 (30:24):
Yes.
Speaker 1 (30:25):
And why that is is because you are obstructing at
night, which, like snoring andstuff, is a sign of obstruction
your body.
When your oxygen levels dropand your CO2 levels go up, your
body wakes you up, and so younever get into that REM sleep.
And so that's where people say,oh good, sleep is good for your
(30:49):
weight.
Speaker 2 (30:49):
Yes.
Speaker 1 (30:50):
Okay, but why?
Speaker 2 (30:51):
Yes.
Speaker 1 (30:52):
It's because when you get good REM sleep, you have
more energy, and I can say thatfrom no-transcript, going from
having sleep apnea and wearing aCPAP.
Speaker 2 (31:03):
Yes.
Speaker 1 (31:03):
I used to get up in the middle of the night like
three or four times to go to thebathroom.
I thought it was just normal.
No, it's because I kept wakingup from having sleep apnea Right
, and actually people don'tnecessarily.
Speaker 2 (31:14):
I love, by the way, your breakdown of how sleep
apnea works and how it affectspeople's sleep and energy,
because you're right.
When you're not getting oxygenwhere it needs to go like you're
breathing right, you'rebreathing, but that breath isn't
getting to your lungs and isn'tthen getting to everywhere else
that needs to go in the bodyappropriately, because your
airway is shutting down thenabsolutely you don't have that
(31:35):
oxygen to power your muscles andto power your heart and to
power your brain, and thenyou're also building up CO2,
which is toxic and somethingthat your body needs to get rid
of in order for everything towork well.
So you're right when we're notgetting good sleep whether it's
because of sleep apnea or stressor just literally being so busy
at work or otherwise, thatyou're physically not getting to
(31:57):
sleep, your body has no way torecover and has no way to reset,
and those are really reallyimportant things to do.
And then the other thing Idon't think everyone knows about
is that sleep apnea canactually be treated with
bariatric surgery, and itdoesn't necessarily go away for
everybody, but it gets a lotbetter for most people, right,
right.
Speaker 1 (32:17):
So most obese patients have a little extra
tissues in their throat area.
But yes, I've told patientsthat even if you lose weight,
you don't necessarily get rid ofit, depending on the structure
of your mouth.
Speaker 2 (32:31):
Yes.
Speaker 1 (32:32):
If your jaw is sunken back.
Yeah, some people just willhave sleep apnea unless they
have some kind of surgery tohelp with their jaw or their
nasal passageway.
All of that stuff.
Speaker 2 (32:45):
Yes, so, yes, some of it can be structural, which
bariatric surgery does notchange the structure of your
mouth or nose or your throat.
Obviously you can stay awayfrom my nose, right, I don't go
there, I promise.
But you're right, sleep qualityhas such a huge impact on not
just weight.
But honestly, the thing iswe're talking about diet and
exercise and mental health andsleep and all these things as if
(33:07):
they kind of live in separateboxes.
But they don't right.
No, they all go together.
They all go together, right.
Exactly.
It's sort of like if you're notgetting good sleep, then where
are you supposed to get thereserve to have a good day and
be able to work out and eat well, and you know, let's be honest,
when we're all in a bad mood,we always get sweets or salty.
I guess Sweet or salty?
I'm a salty person, you're asweet person.
(33:27):
I think that's true.
Yeah, right, but you're right.
I think it's this overallpicture of am I filling my cup?
Am I over-filling my cup?
Am I getting enough good rest?
Am I getting enough good mentalhealth?
Am I getting enough goodphysical activity?
Am I?
You know?
And all of these things feedinto each other.
(33:47):
So if you're not able to takecare of yourself and not able to
take care of each of thesethings, they can start to affect
each other too.
Speaker 1 (33:56):
Yeah, and I think all of that.
You need a good support system.
Speaker 2 (34:00):
Definitely.
Speaker 1 (34:01):
Because if you are one that's prone to want sweets
on me and I've had to tell myhusband like I literally don't
want this in my house- Rightright.
We can sure I need just moreself-control.
But he is more apt to keep hissweets at work because he has
(34:24):
self-control when it comes tosweets.
Exactly, exactly, so having agood support system has a lot to
do with weight gain and weightstalls Definitely, definitely,
if you go out to eat are peoplethat you're going out to eat
with keeping your health journeyin mind.
Speaker 2 (34:41):
Yes, and or the McDonald's, or are we going to
maybe Applebee's?
That has some good, healthyoptions.
And are people going to beshaming you for the choices
you're making or making fun ofyou?
And if they're making fun ofyou, is it like oh, I'm ribbing
you but really I love thatyou're taking care of yourself?
Or are they ribbing you becausethey have other feelings and
(35:04):
aren't necessarily supportive?
So I noticed actually recentlyyou were talking about having
friends and good community andsupport and things.
Living in Iowa City, there's areally, really fantastic dog
park that's really close towhere I live and it's right by
the Iowa River and there'sreally beautiful woods back
there.
And I've started to do thisactivity when I moved here every
day of walking my dog backthere and she loves it, and then
(35:27):
I started going on walks withfriends and with neighbors and
things like that and it's kindof become a tradition now for me
and it's such an easy way tohave some social interaction
with people, which is reallyhuge in terms of mental health
and to have a good supportsystem and to take care of some
physical activity, because it'sjust I'm out walking my dog, I
(35:47):
don't even notice that I'm beingactive and it's just such a
beautiful way to sort ofincorporate more than one thing
at a time.
So even think and it didn'tcome out of me being
strategically planning OK, howdo I kill two birds with one
stone here?
How do I go do something activeand do something good for my
mental health?
But I think we can Hold on.
(36:08):
Sorry, I just sneezed, but weactually can look at
opportunities to build more thanone thing at a time.
There's ways to eat healthilywith other people and make that
part of your day.
There's ways to do physicalactivities with people.
Another example actually that Ihad recently was I started
(36:28):
doing yoga with some friends andI hadn't done that for a long
time because I typically workout at home.
But I didn't even see it as aworkout necessarily.
I saw it as a oh, this feelsreally good for my brain and it
helps me relax.
Yeah, and you're hanging outwith your friends.
And you're hanging out withyour friends?
Yeah, so really leaning intowhere can your support system
(36:49):
help you or hurt you?
Yeah, or hurt you.
Speaker 1 (36:54):
And so that's where my husband's still trying to get
out of the mentality.
So obviously, before bariatricsurgery I wanted the closest
parking spot and this is not himbeing malicious or anything,
this is just him stuck in hisways, or what was normal.
I have to remind him all thetime that when he's going
(37:15):
through trying to find a parkingspot, I'm like yo bro, go into
the back 40.
I'm fine with that.
Yeah, he's very supportive.
But, his support used to bedifferent of.
Let's find the closest parkingspot.
Speaker 2 (37:32):
Right, and there is a little bit of retraining that
goes on in relationships, Ithink, after people go through
this experience, Because a lotof times people, we accommodate
each other, we don't want tocause problems and we love our
friends and we love our familyand we want to make the world
easier for each other.
Right, Absolutely.
And sometimes you have toalmost have conversations with
people of well, actually now I'dlike something different, and
(37:56):
can we do something differenttogether?
Yes, my husband has taught me Icannot read your mind, so you
need to tell me you need tocommunicate, yeah, yeah, and
well, yeah, and some people aregoing to be really supportive of
that and some people aren't,and that is an important
decision sometimes of who getsto be in your life, who gets to
participate with you and how dothey get to participate with you
(38:18):
.
Speaker 1 (38:19):
Right, and so having a person going through the same
thing or the same journey, Ithink is so vital and I think
this is why I'm also selfishlybuilding this community with you
is because, I don't necessarilyhave a super close friend that
we're doing the same thingtogether.
Speaker 2 (38:40):
Right.
Speaker 1 (38:41):
And friends are very supportive, like even you and
whatnot, but having someonethat's going through the journey
with you and has the same goalin mind, I think, is a powerful
thing, and so that's where letus help you find a person to
keep you accountable.
Right Help you stay accountableand that's where this community
(39:05):
comes in is a lot of people mayhave had, or is going to have,
bariatric surgery.
Speaker 2 (39:10):
Yes.
Speaker 1 (39:11):
But it's still just a sliver of the world.
Yes, so sometimes especially inour small rural areas, like I'm
in not a lot of people have hadbariatric surgery, and so
sometimes we've got to go onlineto find those accountability
partners, exactly, and I don'tthink of accountability as
punitive here.
Speaker 2 (39:29):
I think of accountability as a lot more
support and, yeah, to feel likeyou're not alone.
Because, again, there's no suchthing, I don't think there's
such a thing as failing in thisprocess.
And I don't say that because Imean, you know me, I'm not a
super rose-colored glasses theworld is kumbaya person.
But the reason why I say thatis because there's no such thing
as a clear, there's no winningLike this isn't a war, this is
(39:53):
not a clear cut Like, ok, we'rehere and we've finished it and
we achieved it, and now we'redone.
That doesn't exist.
So there's no such thing asfailing because there's no end
point.
Speaker 1 (40:05):
Exactly, exactly, and so the definition of failure is
a lack of success?
Speaker 2 (40:14):
Right, and there's no such thing here.
Speaker 1 (40:16):
The failure to come or rewind.
I found a good one.
Speaker 2 (40:22):
Okay, well, let's keep going.
Okay, no, that's fine, but no,I just think that that concept
of failure to me means thatyou've, you've, like, tried
everything and nothing's workingand we're done.
There's no such thing as beingdone with weight Like there's no
such thing as being done withthis process, because it is a
process and it's lifelong.
So kind of reframe, even how wetalk about people and just the
(40:43):
number of times that people havewalked into, like my office
after having had surgery yearsand years ago and they're like I
didn't want to come back.
I never wanted to see anotherprovider in this because I
thought they would be reallymean to me or they would really
judge me for having failed.
So we sort of eliminate thatmentality or eliminate that the
way, like the way that peopleare seen in that space to more
(41:06):
of okay, well, this is wherewe're at now and what can we do?
What can we do differently?
What can we do now?
And we haven't really talked atall about medications, and
that's on purpose, because wewill have a separate episode on
medications and how they canhelp with weight gain too.
But I really, really wanted tofocus in this episode on all of
the lifestyle things and all ofthe people.
(41:28):
That are all the things thatpeople can do without even
having to go to a doctor'soffice or even having to go get
any kind of specific medicalcare.
But, in a way, think aboutwhat's going on in your life and
what are the things that youcan do to set yourself up for
success.
Ask other people to help you inthat and figure out ways to
(41:51):
make yourself to enable yourself.
Speaker 1 (41:54):
Yeah, this episode was definitely more just getting
back to the basics, beinghonest with ourselves and making
sure that we're doing all ofthe things that we were told to
do.
That way, you can eliminate ifanything is medically wrong,
because if you are honest withyourself and all of these are in
tip top shape and you're doingpretty good most of the time,
(42:17):
then we can start looking atokay, what is going on Exactly.
Speaker 2 (42:21):
What medically might be going on Exactly.
And then we start to talk aboutokay, this person really never
lost weight to begin with.
Maybe that wasn't the rightsurgery for them, right?
And then there's a possibilityand that needs to be addressed
in a medical or surgical way ormaybe we need to start using
medications, or maybe we need tostart focusing on some other
things, or maybe we need to do awork up because someone's
thyroid is completely out ofcontrol.
Speaker 1 (42:43):
Right, so right, stay tuned for that episode of going
outside the basics and knowingthat you're doing all the things
.
Speaker 2 (42:52):
Yes.
And then where did we go fromthere?
Yes, Everyone who's listening,by the way, thank you, but I'd
love to hear your approaches onweight fluctuations and weight
changes or plateaus or gains,especially as they relate to
what you're eating, how you'removing your body, your mental
health, your sleep and yoursupport system.
So tell us, We'd love to hearit.
Speaker 1 (43:13):
Yes, yes, please, and don't forget to follow the
podcast, and we will be backwith you again another day.
Thank you for listeningeverybody.
Speaker 2 (43:22):
Thank you, see you soon.
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