July 9, 2025 • 39 mins
Mindset plays a major role in weight loss—not just in getting started, but in keeping it off for life.
Today, I’m joined by Dr. Pavi Kundhal, a bariatric surgeon who works with patients using both surgical tools and GLP-1 medications. We talk about what really needs to change inside for those external tools to work long-term, and how he helps his patients shift their behavior for lasting success.
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More from Dr. Pavi Kundhal:
- Website: peelweightlossclinic.com
- Instagram: @peelweightlossclinic
- Book: HERE
For Dr. Kundhal’s full bio, check out this episodes web page
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Lisa (00:00):
This is the Eat Well Think Well Live Well podcast.
I'm Lisa Salisbury and this isepisode 155.
Mindset Plus Medications andSurgery for Weight Loss with Dr.
Pavi Kal.
My guest today is Dr.
Pbi Kde.
He is a general and laparoscopicsurgeon who specializes in
minimally invasive surgerieslike keyhole surgery.
He's a diplomat of the AmericanBoard of Obesity Medicine, which
(00:22):
is a designation showing hisexpertise in obesity medicine.
This is a prestigiousdesignation that very few
surgeons in Canada hold.
He has been a member of theDepartment of Surgery at William
Osler Health System since 2012and is the site chief of General
Surgery at Brampton CivicHospital.
He is an assistant professor ofsurgery at Toronto Metropolitan
University.
(00:43):
Dr.
Kundal also has a clinicalinterest in surgical and
nonsurgical weight loss, and hascompleted numerous postgraduate
courses in this area.
Today we discussed Dr.
Al's belief that one's mindsetplays a critical role in health
and healthy weight maintenance.
We dive into mindset shifttechniques such as mindfulness,
affirmation, gratitude,meditation, and self-reflection
(01:05):
through journaling that play akey role in changing your
relationship with food.
It's an honor to have such anexpert as Dr.
Kal here with me today, soplease enjoy this episode.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
(01:26):
I'm Lisa Salsbury, a certifiedhealth weight loss and life
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
welcome back to the Eat WellThink Well Live Well podcast.
(01:49):
I am so excited to have Dr.
Pavi Kundal here.
He is a board certified obesitymedicine surgeon and um, I think
there's some other titles inthere as well.
I'm gonna let him introducehimself.
I'm just so excited to speakwith you today about, um, some
of the weight loss solutionsthat you offer and get a
different perspective.
So welcome Dr.
Kundal.
(02:09):
And, um, if you could justintroduce yourself and give us
some background.
Dr. Pavi Kundhal (02:13):
Thank you for inviting me on your podcast.
It's a real pleasure.
Um, so my name is, uh, Dr.
Al.
I'm a practicing in the greaterToronto in.
I have a clinical interest inobesity medicine and also
perform bariatric surgery.
I've been in practice for over16 years.
I performed thousands ofsurgical procedures and I've
had, uh, thousands of patientscome through my clinic and we've
(02:35):
helped them with both surgicaland non-surgical weight loss.
Um, I have three children, uh,so it's quite busy.
I have a 8-year-old, a6-year-old, and 3-year-old.
Um, yeah, so I got my heads fullof both at work and at home,
but, uh, I do enjoy it all.
Um, what I found through myclinical practice.
Over the years is when Istarted, my focus mainly was on,
(02:57):
you know, obviously thetechnical aspects, uh, the
science, the guidelines.
And what I found though overtime was that, uh, there was
often a high rate of weightregain regardless of the
different techniques we used.
And over time, I've, you know, Istarted to see that despite our
best efforts, there were thingsthat were causing patients to go
(03:17):
back to their unhealthy eatingpractices in the past.
That made me realize that wehave to not just focus on the,
you know, quote unquote thescience.
We also have to focus on, youknow, the individual, the
person, what has kind of ledthem to, you know, this point
where they need to make changesand how to identify those
factors.
Um, and one of the things that,um, I found was that, um, you
(03:40):
know, in the beginning,sometimes, for example, after
surgery, the surgery is, youknow, uh, it's a very invasive
thing.
Um, it can, you know, compensatefor a lot of things, but over
time you can develop strategiesto almost, quote unquote beat
the surgery.
And you need to try tounderstand what is causing
people to kind of revert back,um, to their, um, previous
(04:03):
eating patterns.
And that's where I think themindset comes in.
It's very important tounderstand.
Um, what, what, you know, oftenwhen people are, you know,
having eating pattern are notgood for them.
It's not, it's not so much thatit's that they're just making
bad choices.
They're, it's sometimescompensating for underlying
reasons and you need to sort ofunderstand what they are.
And that's where I think it'svery important, um, to introduce
(04:26):
the concept of mindfulness inyour life in general, but also
the concept of mindful eating.
And, uh, that's something thatI've tried to stress my
patients.
Lisa (04:35):
yeah, definitely.
It's like how my intro says, wetry and figure out why we're
eating when we're not hungry,and it's so much more important
than what you're actually eatingon some cases.
You know, like when you figureout what you're trying to solve
for.
When hunger is not the problem,that's when we really get down
to like the root of the issue.
so whether your patients choosea surgical route, a medication
(04:59):
route, or a, just a coachingsort of route, like a lot of my
clients.
Stew and I don't like, I've beenkind of shying away from using
the term, um, losing weightnaturally because I think people
are pitting, like those that usesurgery or medication against
those that do it naturally and,and kind of putting the quote
unquote natural weight on apedestal, which I don't agree
(05:20):
with at all.
I think there's a lot of ways todo it, but I, I'm just not sure
what the right term is now.
But anyway, um, withoutmedication I guess would be just
the simplest, but in any case.
Everyone needs to figure out howwe eat for the long term.
because once you get down toyour goal weight or natural
(05:41):
weight, then we have to figureout, okay, how do I make this
stick?
one of the things that I try todo is help them to lose the
weight the way they want to livetheir lives.
So I have patience or notpatience.
You have patience.
I have clients.
Um, I have clients that I ask,they're like, you know, I just,
I just need, I just gotta getoff sugar.
(06:02):
They tell me this, you know, Ijust, I just eat too much sugar.
And I say, okay, well, do youwanna never eat sugar again in
your whole life?
Or do you wanna figure out howto eat sugar?
How to have a, a sweet treatevery once in a while without
overdoing it?
And almost without fail, theychoose the second option, which
means we have to have.
A way to eat a little something,what they call, you know, a tree
(06:25):
or sweet while you're losingweight.
And I think that is where themindset comes in.
So let's discuss some of thosemind, that's just like one
example, but some of thestrategies that you use to
introduce some of this mindfuleating that you teach to your
patients.
Dr. Pavi Kundhal (06:43):
Yeah, that's a really good point.
Um, when you're trying to changeyour eating patterns, in some
ways it's one of the most, um,uh, challenging areas to work on
because unlike, let's say,you're, uh, having struggled.
With alcohol or you'restruggling with, uh, drugs or
gambling, you can go cold Turkeyon those things.
(07:03):
You can say that I'm
Lisa (07:04):
Yeah.
Dr. Pavi Kundhal (07:04):
gonna drink again.
I'm not gonna smoke, I'm notgonna, whatever it may be.
You can't stop eating, you haveto eat the live.
So that's what makes thisparticularly challenging because
you just, you have to find thatway to moderate, like you said,
it's not realistic to say thatI'm never gonna have a treat
again.
And so I think, um, what I do isI try to educate my patients
(07:27):
about understanding the reasonswhy they're eating at any given
moment.
So really being present.
So I think the first thing weteach them is the difference
between physical hunger.
And emotional hunger.
Those are two very differentthings.
So physical hunger is when you,your body actually needs energy
or needs calories to fuel itsfunctions.
(07:47):
So it, you may be feeling thatfeeling in your stomach.
Lightheaded, I.
You haven't eaten in six hours,um, you can't concentrate.
Those are signs that yourbody's, uh, signaling to your,
your brain signal to your bodythat actually need to eat.
And now emotional hunger oftenjust, it can be triggered
immediately.
It's often caused by situationsthat I think people are aware
(08:08):
of.
So I.
I've entered a social gathering,I'm nervous.
Um, I'm not sure what to do.
I'm not sure if anyone's gonnatalk to me.
So you kind of head over to thefood table and it just kind of
seems like a natural thing todo, or, you know, I've gotten
into an argument with someoneand I, I want to have that
immediate feeling of, you know,satisfaction.
So it's often triggered byemotions.
So those are different feelings.
(08:29):
Now,
Lisa (08:30):
noticed
Dr. Pavi Kundhal (08:30):
what happens, sorry, go ahead.
Lisa (08:31):
Do.
Do you notice Another triggerthat I think is so common people
don't, but they don't identify,is transitions.
When you come home from work,when you beca, when you go from
working mom to.
Mom at home, like when youchange roles, it's very
uncomfortable for our brain andthis is why we grab a snack to
go get in the car or why we goto the kitchen immediately upon
(08:55):
entering our house.
Or you, it can also be like whenyou get to work, you have to go
to the break room first to likeload up on the snacks or, you
know what I mean?
It's, it's those transitiontimes that people don't realize.
'cause it's not likesupercharged, like walking into
that social situation whereyou're like very nervous.
It's just this weird like, um,discomfort of switching roles,
(09:17):
and I think that's aninteresting emotion time as well
to catch.
Dr. Pavi Kundhal (09:21):
For sure and, and I think also a lot of our
eating habits are unconsciousand they're learned.
So sometimes, you know, we, I.
We, we have distracted eating.
So, uh, when you're distracted,you're not actually being
present or mindful.
So if you decide that I'm goingto eat dinner in front of the
tv, you're being distracted bywhat's on the screen and you're
(09:44):
not actually being present ormindful of how your body's
reacting to your food.
So sometimes you'll be watchinga movie or a show, and when it
ends.
You have that feeling like, oh,I overate and you didn't even
realize it happened.
And so these are kind of, andthen you have that feeling, oh,
I shouldn't have eaten as much.
And, and, but it just was thatyou weren't being mindful, you
weren't being present whileyou're eating.
(10:04):
So we, that's one of the thingswe stress to our patients is you
want to be an intentional eater.
You want to be a consciouseater, you wanna understand why
you're eating at this moment intime.
So for example, we tell our pa,you know, we tell people, uh,
you know, if they're gonna gofor a meal, the first question
we ask is ask yourself, am Ireally hungry?
And just putting that simplequestion and waiting 10 to 15
(10:24):
seconds, sometimes it can stopyou when you're realize I'm
actually not hungry right now.
Maybe I don't need to eat, or Idon't need that snack.
So just kind of, you know, solike you talked about the
transitions where you kind ofjust had this unconscious
behavior, just kind of do it.
It's sort of being present,trying to really understand why
you're doing what you're doing,and, uh, just by, you know,
almost having that circuitbreaker, it can stop those, you
(10:46):
know, those, those practicesthat you've been having for
years.
Lisa (10:51):
so that's a good start.
So we just stop, ask ourselveslike, okay, am am I really
hungry?
So then obviously the, we've gota flow chart here, like if the
answer's yes, then we eat, andthe answer's no.
Then what if you still feel thaturge or that pull towards the
kitchen?
Dr. Pavi Kundhal (11:09):
Right, so.
So we talk about, you know, thefirst thing is your environment.
So you need to kind of do anenvironmental scan, the quote
unquote, we live in this kind ofweight enabling environment
where we know we make thingsvery easy to consume food and
sometimes not high quality food.
So if you determine you're nothungry, what I often tell
patients to do is, or if you'renot sure, just drink a glass of
(11:33):
water.
Sometimes it's just dehydrationthat's making you actually feel
like you're hungry.
And sometimes just having thatfeeling of consuming something
makes that feeling go away.
Um, the other thing I sometimessuggest is a lot of it's
distraction to kind of changingthe direction that your mind is
in.
Um, so one of the othertechniques you can use is, you
know, you can just go for awalk.
(11:53):
I.
Can do.
We also promote meditation, soyou can do, like, you don't have
to sit down for 20 minutes in aquiet room and do meditation,
but you can kind of introducedeep breathing, sitting down for
30 seconds.
Really try to understand what'sdriving you at this moment in
time that where you're startingto think about something
stressful at work and then allof a sudden that would, that's
been your, um, what that's been,what your go-to is when you
(12:16):
start having that stress, maybeyou go for a snack trying to
really kind of be present andunderstand what's driving you.
Lisa (12:22):
And let's go back to that social situation, example.
So.
You walk in, you're like prettynervous, not really a time you
can go for a walk, not really atime you can meditate.
What would you suggest in thosekind of trickier situations or
you know, at work where youmaybe don't have that freedom to
do those kinds of things?
I.
Dr. Pavi Kundhal (12:42):
Yeah, so I think that goes back to, um,
social settings or socialevents.
Often patients will be on these.
calorie restricted diets.
For example, they may be takinga meal replacement product or
you know, whatever it may be,and then all of a sudden now
they have to go to a wedding ora birthday party.
And I have seen over the yearsthat can sometimes really throw
(13:03):
someone off the progress they'remaking because you kind of.
You've been very disciplined.
You've been avoiding certaintrigger foods, and now all of a
sudden you're in this socialsituation.
So I think when you know you'regonna go into those
environments, you actually needto think about it before you go.
So let's say, you know, I'mgoing to a wedding.
Okay.
I.
The first thing is you need torealize it's not gonna be one of
(13:24):
these perfect food days.
You have to accept that.
You gotta first tell yourself,I'm gonna try my best.
You have to accept that you mayactually eat more than you're
expecting just because of thesocial setting and the
environment.
And that's okay to, you know,like I always say, we're not
aiming for perfection or evenfor more good days than bad
days.
So you gotta be kind of, kind toyourself reasonable.
Um, the next thing is you gottakind of think about your
(13:45):
strategy.
Okay.
If I am going to, you know, ifI'm on a meal replacement
program or something and now I'mgonna have to, you know, quote
unquote eat regular food, what'smy strategy?
So what I usually tell patientsis think about what you're
actually going to eat ahead oftime.
So, you know, you kind, if youvisualize and think about it,
you're more likely to do it.
Then when the the time comes,you're not gonna have that, um,
(14:07):
pressure to make a decision'cause you've already thought it
through.
So you might say, I'm not gonnafeed the breads.
With the appetizer, I'm gonnajust have a salad and maybe a
lean piece of chicken if it'savailable.
I'm not gonna consume liquidcalories, you know?
Or if I do, I'm gonna only havehalf a glass of wine.
I'm not gonna, you know, so youhave to kind of understand
those.
And sometimes what I tell peopletoo is if you really are feeling
(14:29):
stressed out, overwhelmed.
Go to the washroom, giveyourself a break, 30 seconds, a
couple of minutes, kind ofcollect your thoughts.
And also, sometimes it's notunreasonable, like you have to
do what's good for you.
If you have to leave a littlebit early, that's fine too.
You know, you not, don't berude, but sometimes you don't
need the STA till one in themorning.
Maybe you leave at 10.
(14:50):
You, you, you came, you, youenjoyed yourself, you met your
friends and family.
Maybe that's it for you.
So you, you kind of have to havean approach where social
settings can really.
Um, it puts a lot of pressure onyou sometimes also you think
everyone's watching what you'redoing and then you're like, oh,
maybe you know, my aunt'sthinking I'm not eating or
something's wrong.
And the reality is people are,and people are consumed with
(15:11):
themselves.
And you know, I try to tell thatto people too.
Uh, people are more interestedin their own lives.
They have their own thingsthey're worried about.
They're actually not paying thatmuch attention to what you're
doing.
So don't let that be, you know,a self-created stressor.
Lisa (15:24):
Yeah.
Yeah, definitely.
I love that, that that soundslike exactly like a worksheet I
teach, which is decisions aheadof time.
There's so many decisions thatyou can make ahead that have,
um, even when you don't know themenu, just like you said, you
can decide ahead if you're goingto eat the appetizer or not,
regardless of what the appetizeris.
You can just decide if you'regoing to, and um, are you going
(15:46):
to have the wedding cake or not?
And, you know, making not only afood plan, but a drink plan as
well in those social, socialsituations is also super
critical because once we startin with the alcohol, sometimes
the food plan can go by thewayside if we don't follow,
follow the alcohol plan.
So it's kind of, you know,making those, all of those
(16:06):
decisions.
Totally.
Yeah.
It's just making those decisionsahead.
It can just go a really, reallylong way.
Um, and like you said, otherpeople are often, you know,
thinking more about themselvesand I find that this is also a
great decision to make ahead iswho do I wanna connect with?
Especially when you're talkingabout a wedding, a birthday
party, these are people that youknow, you know, and if it's a
(16:28):
work function, maybe you wannanetwork with a particular
person.
Like think about not just thefood, but.
The people, because after all,that's why we go to these
things.
And so if we can shift ourfocus, like make some food
decisions ahead and then letthat go and think, who have I
not seen in a while?
Who do I really wanna talk to?
(16:49):
Whose kids do I wanna ask about?
And think about those kinds ofthings people do love.
To be asked.
Right?
They, and when, if you're overlyfocused on your body and your
food, you're not going toremember to ask about that
person's child that maybe juststarted college, right?
Like, there's interesting thingsto talk about that are so much
more interesting than yourweight, right?
(17:11):
It's, it's so, it's so the leastinteresting thing about you and,
um, very few people are going tonotice what you're eating if, if
at all.
Dr. Pavi Kundhal (17:21):
Correct.
And I think those are, a lot ofthe, ideas we have in our head
are often self-imposed.
They're actually not based inreality.
They're just things that we'vethought up in ourselves and.
Fears we create in our, in ourown heads, but in reality they,
they're not there.
And I think realizing that, andsometimes, you know, one
important thing I think also isto kind of do the post-mortem
(17:41):
after the social event.
See what actually happened.
You know, if you had some I, youknow, anxieties or stressors,
and then you realize theyactually didn't materialize,
that sometimes is veryinformative too, is like you
kind of realize, you know, I hadthese, you know, fears.
And they, people were happy tosee me.
Nobody was really concerned withwhat I was doing.
It kind of, it's empowering whenyou realize that after.
Lisa (18:03):
Yeah, for sure.
So I know you use someaffirmations as well.
Can you give us some examples ofthose that you think are helpful
for your clients in differentsituations?
Dr. Pavi Kundhal (18:13):
Yeah.
So, uh, affirmations areimportant because I think, um, a
lot of times we have negativeself talk that's going on in our
head, and a lot of times, youknow, patients have tried
different, Weight loss programsand they, they haven't had the
success they were looking for ordidn't have the lasting results
they were looking for.
And then they start thinking,well, this is gonna be like
(18:34):
every other time.
you know, I'm not gonna get theresults.
So those, those, so then whenyou, when, when you think about
doing something new, thosethoughts start kind of making
you not look at the new approachin a more positive way.
I think that's whereaffirmations come in, because
over time affirmations kind ofcan cloud out.
Or push out those negativethoughts and then you adopt more
of a positive mindset.
(18:55):
So affirmations should be, theyshould be personal to you.
Um, they should be also present.
So in those are what I kind ofask people when they, develop
their affirmation to ship, picksome that are good.
So, um, like one, for examplewould be, and I don't tie
affirmations to like a specificgoal, like I'm gonna lose 88
pounds.
(19:16):
It's more like I'm gonna makehealthy food choices today.
I'm gonna be a healthy person.
Um, so you kind of just promotesort of, what you want to be and
not a specific number or a goal.
It's to
Lisa (19:30):
More like an identity.
Dr. Pavi Kundhal (19:31):
That's right.
And an approach to, you know,almost an approach to life.
And that ties to your personalbeliefs and values.
Lisa (19:39):
Perfect.
I love that.
Thank you.
Um, and along with that, youthink journaling is also, a
helpful tool?
Dr. Pavi Kundhal (19:47):
I think journaling is very important
because in, in a way it's a formof reflection.
It, I think it's something thatif you do daily, it lets you
why, why I think journaling'simportant.
I do it for my own personal lifefor a number of different
reasons.
I.
So ultimately the thing thatdetermines our life is our, is
our choices.
And our mindset is ultimatelywhat guides our choices.
(20:11):
So if you want to change yourlife, you have to change your
choices.
And in order to change yourchoices, you need to understand
why you're making your choices.
And journaling to me is, is aforced way of kind of really
being critical of why you'redoing what you're doing.
So, you know, for example, likeif you, let's say that we're
talking about the context oflosing weight.
(20:32):
Let's say you've had a few baddays of not no suboptimal food
choices.
If you start to write down, andI try to understand why did I,
you know, why did I not do thistoday?
Why did I do this?
Then you start to realize, oh,it's because, you know, I had an
argument with, you know,somebody at work or my, you
know, my, I grounded my childand they, you know, they got mad
(20:52):
at me.
And then you start, you know,you start to understand, okay,
these emotional triggers arewhat is making me make these
choices.
You can then reflect on that.
And also, you know, I also findlike.
That act of physically writingit imprints deeper into you
because you're kind of, youknow, you're, you're doing that
physical action.
So I, I find, I used to findwhen I was a student, if I wrote
(21:12):
things down, I had, I felt likeI understood them and they
stayed with me longer.
So that's why I think journalingalso is very helpful.
Lisa (21:19):
Yeah, I like getting, like thinking about getting my
thoughts out of my brain too,because sometimes they just are
swirling or swirling and you'rejust like, ah, I just need to
see them on paper and just kindof downloading.
I sometimes call it a thoughtdownload onto paper can be so
helpful to just see what, reallywhat I'm thinking in black and
(21:40):
white.
Dr. Pavi Kundhal (21:41):
And the decompress, and it kind of also,
you can look back over time.
It's kind a written record.
Lisa (21:46):
Mm.
Dr. Pavi Kundhal (21:47):
When you look at maybe your entries from three
or four months ago and wherethey are now, it's kind of a,
it's almost like a writtenrecord of all the hard work
you've done and also how you'vechanged or grown as a person.
Lisa (21:57):
Yeah.
So, shifting gears a little bit,there is a term called the
obesogenic environment that welive in.
What does that mean?
Why do some people.
Survive in, in this environmentand stay a natural weight and
some people don't like, what,what is that?
(22:19):
And, and how do we manage thatin our, effort to manage our
weight?
Dr. Pavi Kundhal (22:24):
Yeah, that's a, that's a really good
question.
Yeah.
So I think modern society has,um.
You know, there are lots ofbenefits to all of our
technologies and, you know, wayswe do things.
But obviously there have been apositives always on negatives.
I, I feel like the, what theobesogenic environment means is
that we're living in, uh, youknow, wherever we live.
(22:47):
Um, there are lots of thingsthat promote us, um, to increase
our calorie intake, but also todecrease our calorie
expenditure.
So, for example, food deliveryapps, you know, to me that's a,
it is a weight gain enabler.
Something that enables you togain weight.
So in the past, if you didn'thave time to cook something at
(23:08):
home, you'd have to actuallydrive to the pizza store, walk
to the pizza store, get a pizza,wait for it.
That in and of itself wouldsometimes be, uh, you know,
enough for someone not to get a,to order it.
Because I had it's winter time,it's snow.
I gotta, you know, clean my car,put my boots on, go.
And, but then at the same time,you were being much more active.
You had to actually be, youknow, physically active to go
(23:29):
and do that.
Now with just a few clicks, youcan have anything you want at
any time.
Lisa (23:34):
Mm-hmm.
Dr. Pavi Kundhal (23:35):
really made, access to food has just really
become, and some really fastfood has become much more
accessible.
Um, and then also I when, when Italk about the genic environment
is like the general, you know,society, the processed foods.
Many people where they live,they don't have access to
nutritious food.
You know, they're more likely toget, um, a fast food rather
(23:56):
than, um, fresh fruit.
So some people's environmentsjust are such, but then, so you
gotta look at the macroenvironment.
Then also look at the microenvironment, your specific
setting.
So at your work desk, do youhave treats, you know, readily
available?
A lot of people keep treats whenthey're typing.
Then they.
They take a snack, they'rethinking they take a snacks.
Again, you're, you're making iteasy to have access to unhealthy
(24:19):
food.
And also it makes it easy tokind of snack unconsciously,
like we talked about earlier,and then even your own, your own
home.
So I always say like, take stockof, you know, when you're trying
to make changes in your house,like take in your home, take
stock of what are the things inyour home that may be promoting
you to make unhealthy foodchoices?
And that's again, being mindful,being aware, like, am I, are we
(24:40):
leaving?
You know, bags of chips on thecounter so I can grab it right
away.
Or do we, do we have all thesesnacks that, you know, rather
than having like pre-cut fruitsas a snack, are we just getting
little packets of cookies andthings like that?
So I think that that's kind of,you know, when you're talking
about the obesogenicenvironment, you sort of,
there's the broader societyfactors.
(25:01):
Which you need to be aware of soyou understand that they're
happening and you can kind ofmake strategies to deal with
them.
But then there are also thingsyou control, so your work
environment, your homeenvironment, those sorts of
things.
Lisa (25:11):
yeah, there is.
There's a lot of like societythings that are a little more,
almost government, public healthkind of thing that we can vote
on.
And then there are the thingsthat we can do right in our home
regardless of.
What, what is going on in ourlocal or extended communities?
So yeah, tons to, to practice inour homes.
(25:32):
And then once we practice in ourhome environment setting,
setting that up, then we're morelikely to be successful in the
the greater outside worldenvironment.
Especially too, like if you setup your home as an environment
where there is healthy foodavailable or you've, um, even
just learning to cook a fewrecipes, maybe that's, you know,
(25:54):
a stretch for you.
If you don't know how to cookhealthy foods, starting to watch
YouTube videos, learn how tochop vegetables, like, you know,
you start there, then you'reless likely to get out into
that.
Um, fast food world if you havethings that are ready to go
faster at home.
I like to, um, encourage myclients to buy those sort, sort
(26:14):
of convenience foods that makeyour your life easier.
Like rotisserie chicken.
Pre-cooked proteins is like aconvenience food that I think is
so worth it because it justhelps you stay on track, bagged
salads, all those kinds ofthings that are that kind of
minimally processed, but.
Totally help you.
(26:35):
They end up really being likeWhole Foods as opposed to the
ultra processed foods.
Dr. Pavi Kundhal (26:41):
That's right.
And I, and I think that's sortof it, it kind of ties into like
the, the obesogenic environmentis that, you know, there's been,
um.
Kind of a loss of the separationbetween the work life and the
home life.
People now are bringing theirwork home.
They have so much time demands,and then often what happens is,
you know, you don't have thetime to actually prepare your
(27:03):
own food, whole food, nutritiousfood.
And I think that's, and, and oneof the things I tell patients or
encourage, uh, people, is thatyou should kind of use like
Sunday evening as your meal prepday.
So, you know, you know, makethree or four lunches, um, or
say I'm just gonna have theleftover dinner for my lunches.
(27:26):
So you kind of do all the mealprep where you might make three
or four meals and you have theMonday, Tuesday, Wednesday,
Thursday, and then you kind ofdedicate two or three hours to
do it.
And you may have to eat the samething one or two times a week.
And that's okay.
But that's kind of, you know,those to the strategy.
You have to kind of look at yourspecific.
Lifestyle and try to come upwith solutions that work for you
because everyone has, you know,we are all busy.
(27:48):
We got, you know, workrequirements, family
requirements, um, you know, itis becoming very challenging
'cause everyone's so busy.
Lisa (27:56):
For sure.
Okay.
I wa was wondering, this isn'tsomething we had talked about
ahead, but I was wondering ifyou could address just a little
bit about who would becandidates for some of the
things that you offer because, Ithink that sometimes.
You know, people don't realizelike what the options are for
weight loss.
(28:16):
They just are like, well, I justhave to eat less and move more,
and.
While that is from athermodynamic standpoint,
essentially true, there are waysto help us in that.
And so who would you say wouldbe a, like a good candidate for
surgery?
And who would be a goodcandidate for medication help?
(28:38):
And who would be someone whoshould not choose any of that?
And I'm gonna lead you a littlebit here because what I've been
noticing lately is.
this idea that people that areusing assistance for weight loss
are somehow ignoring, eatinghealthy and moving their bodies
(29:01):
and exercising like that, thatit's, it's one or the other.
You can either take medicationor you can eat healthy and
exercise.
And I just find that to be sountrue that the person that is
taking the medication is doingthat in order to eat healthy
and.
Move more.
And so I had said on a podcast acouple weeks ago, like, you're
(29:23):
not a candidate for medicationif you don't actually want to
eat better and change your diet.
Like if you're a person who'slike, I just want to eat
cookies, three meals a day.
Like medication is not going tosolve for you.
You don't actually want to.
Does that make sense?
And, and it's not to judge likeif, if, if you don't want to
(29:45):
change your body, by all meansdon't, don't.
But if you do, what?
Who would be candidates for likeeach of those categories?
Does that make sense?
Dr. Pavi Kundhal (29:56):
Yeah, that makes sense.
So I, I think, um, the firstthing is, um, when we talk
about, let's say surgery orpharmacotherapy, which is, you
know, like GLP one agonistmedications, like, or pic, Those
are tools to assist the patientto lose weight.
Um, but they are not thesolution in and of themselves.
(30:16):
So, you know, when we talk aboutweight loss, the energy and
energy out is very simplistic.
And, it doesn't explain, youknow, you can have two people
who are identical and they caneat the same amount of calories
and do similar physicalexercise.
And someone, uh, one of thepatients may, you know.
Not gain any weight, and theother one may gain weight, and
(30:39):
there's lots of factors forthat.
It can be your genetics, yourset point, your microbiome,
which is the bacteria thatexists within your colon, which
can change how efficientlyutilize calories.
So sometimes it's, you know,it's things that, it's just
your, your unique biology andnature that, um, despite, you
know, actually living healthy,you are still struggling with
(31:01):
your weight.
So there are patients who, youknow, have tried various weight
loss regimens, um, have not hadsuccess, are still struggling
with their weight.
So when we talk about surgery,the first thing when I see a
patient is.
I do want to see a commitmentto, to actually engage in
behavior change and lifestylemodification because it doesn't
(31:22):
matter, like if you do a gastricsleeve, it doesn't matter, you
know how tight you make thesleeve.
You can still gain weight if youdon't have, um, healthy eating
practices and you know, you canize your food, you can drink
your calories if you drink yourcalories.
You're never gonna feel full,but you can gain a lot of
weight.
So that's really part and parcelto having a successful surgery
(31:45):
is, is a one.
You gotta do a technically soundsurgery, make sure that it's
done safely, but you have tocouple it with.
Lifestyle modification andbehavior change.
And that's where I think like wetalk about the mindfulness
counseling, you know,introducing physical activity in
your life are very critical.
So, you know, they talk aboutlike the body mass index when we
(32:05):
talk about surgery, which is ameasure of your weight over
height, very simplistic.
But we do have guidelines thatkind of direct us towards which
patients may or may not be agood candidate for surgery.
Then you have to combine thatwith are they ready to make a
change?
Um, because the surgery can onlytake you so far.
Uh, then if you want to havethat sustained weight loss,
that's where you have to reallymake that commitment that I'm
(32:27):
gonna, this is gonna get me overthat plateau or hump that I
haven't been able to get past.
And the surgery's gonna be thattool to get me there.
But then I have to, you know,while I have the aid of that
tool, I need to invest inchanging my, you know, mindset
and the things I do.
Day in, day out.
And I think the same thingapplies with, um, you know, the
pharmacotherapy or the GLP one.
(32:47):
Medications for sure.
You know, when you take theminitially, you know, you
probably are gonna have someweight loss and as it escalates,
but as we've seen, you know,when patients stop'em, a lot of
patients can regain the weight.
So, you know, when you are onthose medications, take
advantage of that tool that'shelping you kind of lose weight
or even maintain your weight.
(33:07):
And do the deep work that youneed to do to kind of change
your behavior and your mindset.
So one, you know, even if youstay on the medications long
term, perfect, you're stillchanging your behavior.
But if for whatever reason youhave to get offered for side
effects, tolerance, cost,whatever it may be, you, you,
you have developed that tool setor that skillset to kind of help
you continue on your weightloss.
Lisa (33:28):
Yeah, and I'm so hopeful that the costs will go down
eventually for those people thatdo need it long term and you
know, if it's still benefitingyou.
I just don't see why it's, andobviously I'm not a doctor, but,
um, from what I've read, itdoesn't seem like it's a bad
thing for those that need itlong term or that it's helpful
for them to maintain that.
(33:49):
Um, I've seen people that havejust gone down to very, very low
doses for maintenance.
Is that kind of what you'reseeing as on
Dr. Pavi Kundhal (33:58):
Yeah, I mean there, there are people who are
doing microdosing.
I we, you know, you typically,like with Ozempic for example,
there's a schedule where youslowly escalate it.
Then you have to balance howthey're responding to it, and
then you have to balance itagainst side effects.
Sometimes when the side effectsI.
Um, not everyone gets some, butsome people do nausea, GI upset,
those sorts of things.
You may have to titrate it downand we have had patients also
(34:21):
who've been on it, they have tostop it, then they kind of get
on it later.
So it's not that you necessarilyhave to be on it continuously,
you know, there may be periodsof time when you go off it and
then you might go back on itagain.
Lisa (34:33):
Um, but like specifically for maintenance, do you try, do
you titrate back down?
So say you've, you've titratedall the way up and you lost your
weight, and now you're like,okay, I just wanna maintain.
Do they, do you then titratedown and then just stay on like
a low, extra low dose formaintenance?
Is that a thing?
Dr. Pavi Kundhal (34:53):
You can do that for sure.
And often the, you know, a lotof times if patients get to a
steady weight, they may juststay on that dose if they're not
having side effects.
Some patients, you know, theymay want to go on a lower dose
or, based on side effects, tryto lower it and see if they
respond to it.
Lisa (35:08):
Okay.
So lots of options working withyour practitioner is the
Dr. Pavi Kundhal (35:11):
And every patient's different.
Like yeah, you have to kind ofindividualize it to their, you
know, specific circumstances.
Lisa (35:18):
And would there be a person that you would say, you
know what, you're not acandidate for any of this.
What would that person looklike?
I.
Dr. Pavi Kundhal (35:26):
So, for example, if we're talking about
surgery, um, there are certainpatients we would not offer
surgery to.
there are obviously like thetechnical situations where
they've had lots of abdominalsurgery and it may not be safe
to do the surgery.
Lots of scar tissue, um, youknow, if they have,
contraindications doing asurgery safety such as severe
heart disease, those sorts ofthings.
(35:47):
But those are sort of themedical end of things.
But if we're talking more aboutthe non-medical aspect.
I think if someone is strugglingwith addiction, that's not
someone we would, um, you know,substance abuse, we would not
offer surgery.
They need to deal with thatfirst before doing this if
they're not committed tobehavior change.
So that's where thepreoperative, you know,
assessment and reallyunderstanding, you know, are
(36:09):
they gonna participate in thisbecause, uh, if they're not,
they're not gonna succeed.
Lisa (36:14):
Yeah.
I would say the commitment tobehavior change is probably for,
for both.
Both for surgery as well as formedication.
You have to be willing, you, youhave to be ready to commit to
that behavior change.
Dr. Pavi Kundhal (36:27):
I agree with you.
Yeah.
Again, it's a tool.
It's not, um, it's a tool tohelp you, but it has to be
coupled with, behavior change,lifestyle modification, all of
those things.
Lisa (36:37):
Yeah.
Perfect.
Okay.
This has been so great.
Thank you so much again.
We, um, where can people findyou online if they wanna learn
more about, um, your practice?
I.
Dr. Pavi Kundhal (36:47):
That's right, so you can go to my website is
www.peelweightlossclinic.com.
Um, we have lots of, you know,we have blogs and they also give
information about the differentprograms we offer.
Also, you can, um, visit myInstagram at peel, weight loss,
um, at Peel weight loss clinic.
It has lots of, I, I put upregular posts just to kind of
(37:08):
give patients tips and tricksand, uh.
Information as needed.
And also I have my, instructivejournal that I made.
It's available on Amazon.
I created this just, um,'cause alot of patients can't, um, it's
not accessible to do counselingor, uh, cognitive behavioral
therapy.
Those things may not beavailable to everyone.
So this is more of aself-directed, um, instructive
(37:28):
journal just to kind of use someof the techniques that you and I
discussed now in kind of astructured way.
So patients will kind of, thefirst part of the book is
information about, you know,affirmations, manifestation, um,
journaling, meditation, thosesorts of things.
And then the second part is justpages where you can actually do
the journaling activities.
And then I put in, I putinspirational quotes for every
(37:49):
day, just to kind of give yousomething to motivate you to
kind of tackle the challenges weall face every day.
Lisa (37:54):
Perfect.
I love it.
We'll put all those links in theshow notes.
Thanks again.
Dr. Pavi Kundhal (37:59):
Yeah, it was a pleasure.
Thanks for inviting me.
If you want more support withyour weight loss, especially if
you're navigating appetitechanges and side effects with
GLP one Medications, I'd love tohelp you inside my coaching
programs.
Start with my GLP one SuccessStarter kit, if you are even
considering medications or ifyou are already taking them, but
feeling kind of lost.
(38:19):
Because GLP ones are a greattool to assist you with your
weight loss.
I have developed an entireprogram that is specifically for
people who are on thesemedications, so be sure to check
that out.
You can always book a freeconsult call through the link in
my show notes to make sure weare a perfect fit.
And I do still have programsthat are for those that are not
using medications as well, orwould be appropriate for someone
(38:41):
who has participated in asurgery like Dr.
Kundal performs.
I will talk to you next week.
And remember, it's not justabout the food, it's about
empowering yourself with choicesthat truly serve you.
Have a great week, and asalways, thanks for listening to
The Eat Well Think Well LiveWell podcast.
This is the Eat Well Think Well Live Well podcast.
I'm Lisa Salisbury and this isepisode 155.
Mindset Plus Medications andSurgery for Weight Loss with Dr.
Pavi Kal.
My guest today is Dr.
Pbi Kde.
He is a general and laparoscopicsurgeon who specializes in
minimally invasive surgerieslike keyhole surgery.
He's a diplomat of the AmericanBoard of Obesity Medicine, which
(00:22):
is a designation showing hisexpertise in obesity medicine.
This is a prestigiousdesignation that very few
surgeons in Canada hold.
He has been a member of theDepartment of Surgery at William
Osler Health System since 2012and is the site chief of General
Surgery at Brampton CivicHospital.
He is an assistant professor ofsurgery at Toronto Metropolitan
University.
(00:43):
Dr.
Kundal also has a clinicalinterest in surgical and
nonsurgical weight loss, and hascompleted numerous postgraduate
courses in this area.
Today we discussed Dr.
Al's belief that one's mindsetplays a critical role in health
and healthy weight maintenance.
We dive into mindset shifttechniques such as mindfulness,
affirmation, gratitude,meditation, and self-reflection
(01:05):
through journaling that play akey role in changing your
relationship with food.
It's an honor to have such anexpert as Dr.
Kal here with me today, soplease enjoy this episode.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
(01:26):
I'm Lisa Salsbury, a certifiedhealth weight loss and life
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
welcome back to the Eat WellThink Well Live Well podcast.
(01:49):
I am so excited to have Dr.
Pavi Kundal here.
He is a board certified obesitymedicine surgeon and um, I think
there's some other titles inthere as well.
I'm gonna let him introducehimself.
I'm just so excited to speakwith you today about, um, some
of the weight loss solutionsthat you offer and get a
different perspective.
So welcome Dr.
Kundal.
(02:09):
And, um, if you could justintroduce yourself and give us
some background.
Dr. Pavi Kundhal (02:13):
Thank you for inviting me on your podcast.
It's a real pleasure.
Um, so my name is, uh, Dr.
Al.
I'm a practicing in the greaterToronto in.
I have a clinical interest inobesity medicine and also
perform bariatric surgery.
I've been in practice for over16 years.
I performed thousands ofsurgical procedures and I've
had, uh, thousands of patientscome through my clinic and we've
(02:35):
helped them with both surgicaland non-surgical weight loss.
Um, I have three children, uh,so it's quite busy.
I have a 8-year-old, a6-year-old, and 3-year-old.
Um, yeah, so I got my heads fullof both at work and at home,
but, uh, I do enjoy it all.
Um, what I found through myclinical practice.
Over the years is when Istarted, my focus mainly was on,
(02:57):
you know, obviously thetechnical aspects, uh, the
science, the guidelines.
And what I found though overtime was that, uh, there was
often a high rate of weightregain regardless of the
different techniques we used.
And over time, I've, you know, Istarted to see that despite our
best efforts, there were thingsthat were causing patients to go
(03:17):
back to their unhealthy eatingpractices in the past.
That made me realize that wehave to not just focus on the,
you know, quote unquote thescience.
We also have to focus on, youknow, the individual, the
person, what has kind of ledthem to, you know, this point
where they need to make changesand how to identify those
factors.
Um, and one of the things that,um, I found was that, um, you
(03:40):
know, in the beginning,sometimes, for example, after
surgery, the surgery is, youknow, uh, it's a very invasive
thing.
Um, it can, you know, compensatefor a lot of things, but over
time you can develop strategiesto almost, quote unquote beat
the surgery.
And you need to try tounderstand what is causing
people to kind of revert back,um, to their, um, previous
(04:03):
eating patterns.
And that's where I think themindset comes in.
It's very important tounderstand.
Um, what, what, you know, oftenwhen people are, you know,
having eating pattern are notgood for them.
It's not, it's not so much thatit's that they're just making
bad choices.
They're, it's sometimescompensating for underlying
reasons and you need to sort ofunderstand what they are.
And that's where I think it'svery important, um, to introduce
(04:26):
the concept of mindfulness inyour life in general, but also
the concept of mindful eating.
And, uh, that's something thatI've tried to stress my
patients.
Lisa (04:35):
yeah, definitely.
It's like how my intro says, wetry and figure out why we're
eating when we're not hungry,and it's so much more important
than what you're actually eatingon some cases.
You know, like when you figureout what you're trying to solve
for.
When hunger is not the problem,that's when we really get down
to like the root of the issue.
so whether your patients choosea surgical route, a medication
(04:59):
route, or a, just a coachingsort of route, like a lot of my
clients.
Stew and I don't like, I've beenkind of shying away from using
the term, um, losing weightnaturally because I think people
are pitting, like those that usesurgery or medication against
those that do it naturally and,and kind of putting the quote
unquote natural weight on apedestal, which I don't agree
(05:20):
with at all.
I think there's a lot of ways todo it, but I, I'm just not sure
what the right term is now.
But anyway, um, withoutmedication I guess would be just
the simplest, but in any case.
Everyone needs to figure out howwe eat for the long term.
because once you get down toyour goal weight or natural
(05:41):
weight, then we have to figureout, okay, how do I make this
stick?
one of the things that I try todo is help them to lose the
weight the way they want to livetheir lives.
So I have patience or notpatience.
You have patience.
I have clients.
Um, I have clients that I ask,they're like, you know, I just,
I just need, I just gotta getoff sugar.
(06:02):
They tell me this, you know, Ijust, I just eat too much sugar.
And I say, okay, well, do youwanna never eat sugar again in
your whole life?
Or do you wanna figure out howto eat sugar?
How to have a, a sweet treatevery once in a while without
overdoing it?
And almost without fail, theychoose the second option, which
means we have to have.
A way to eat a little something,what they call, you know, a tree
(06:25):
or sweet while you're losingweight.
And I think that is where themindset comes in.
So let's discuss some of thosemind, that's just like one
example, but some of thestrategies that you use to
introduce some of this mindfuleating that you teach to your
patients.
Dr. Pavi Kundhal (06:43):
Yeah, that's a really good point.
Um, when you're trying to changeyour eating patterns, in some
ways it's one of the most, um,uh, challenging areas to work on
because unlike, let's say,you're, uh, having struggled.
With alcohol or you'restruggling with, uh, drugs or
gambling, you can go cold Turkeyon those things.
(07:03):
You can say that I'm
Lisa (07:04):
Yeah.
Dr. Pavi Kundhal (07:04):
gonna drink again.
I'm not gonna smoke, I'm notgonna, whatever it may be.
You can't stop eating, you haveto eat the live.
So that's what makes thisparticularly challenging because
you just, you have to find thatway to moderate, like you said,
it's not realistic to say thatI'm never gonna have a treat
again.
And so I think, um, what I do isI try to educate my patients
(07:27):
about understanding the reasonswhy they're eating at any given
moment.
So really being present.
So I think the first thing weteach them is the difference
between physical hunger.
And emotional hunger.
Those are two very differentthings.
So physical hunger is when you,your body actually needs energy
or needs calories to fuel itsfunctions.
(07:47):
So it, you may be feeling thatfeeling in your stomach.
Lightheaded, I.
You haven't eaten in six hours,um, you can't concentrate.
Those are signs that yourbody's, uh, signaling to your,
your brain signal to your bodythat actually need to eat.
And now emotional hunger oftenjust, it can be triggered
immediately.
It's often caused by situationsthat I think people are aware
(08:08):
of.
So I.
I've entered a social gathering,I'm nervous.
Um, I'm not sure what to do.
I'm not sure if anyone's gonnatalk to me.
So you kind of head over to thefood table and it just kind of
seems like a natural thing todo, or, you know, I've gotten
into an argument with someoneand I, I want to have that
immediate feeling of, you know,satisfaction.
So it's often triggered byemotions.
So those are different feelings.
(08:29):
Now,
Lisa (08:30):
noticed
Dr. Pavi Kundhal (08:30):
what happens, sorry, go ahead.
Lisa (08:31):
Do.
Do you notice Another triggerthat I think is so common people
don't, but they don't identify,is transitions.
When you come home from work,when you beca, when you go from
working mom to.
Mom at home, like when youchange roles, it's very
uncomfortable for our brain andthis is why we grab a snack to
go get in the car or why we goto the kitchen immediately upon
(08:55):
entering our house.
Or you, it can also be like whenyou get to work, you have to go
to the break room first to likeload up on the snacks or, you
know what I mean?
It's, it's those transitiontimes that people don't realize.
'cause it's not likesupercharged, like walking into
that social situation whereyou're like very nervous.
It's just this weird like, um,discomfort of switching roles,
(09:17):
and I think that's aninteresting emotion time as well
to catch.
Dr. Pavi Kundhal (09:21):
For sure and, and I think also a lot of our
eating habits are unconsciousand they're learned.
So sometimes, you know, we, I.
We, we have distracted eating.
So, uh, when you're distracted,you're not actually being
present or mindful.
So if you decide that I'm goingto eat dinner in front of the
tv, you're being distracted bywhat's on the screen and you're
(09:44):
not actually being present ormindful of how your body's
reacting to your food.
So sometimes you'll be watchinga movie or a show, and when it
ends.
You have that feeling like, oh,I overate and you didn't even
realize it happened.
And so these are kind of, andthen you have that feeling, oh,
I shouldn't have eaten as much.
And, and, but it just was thatyou weren't being mindful, you
weren't being present whileyou're eating.
(10:04):
So we, that's one of the thingswe stress to our patients is you
want to be an intentional eater.
You want to be a consciouseater, you wanna understand why
you're eating at this moment intime.
So for example, we tell our pa,you know, we tell people, uh,
you know, if they're gonna gofor a meal, the first question
we ask is ask yourself, am Ireally hungry?
And just putting that simplequestion and waiting 10 to 15
(10:24):
seconds, sometimes it can stopyou when you're realize I'm
actually not hungry right now.
Maybe I don't need to eat, or Idon't need that snack.
So just kind of, you know, solike you talked about the
transitions where you kind ofjust had this unconscious
behavior, just kind of do it.
It's sort of being present,trying to really understand why
you're doing what you're doing,and, uh, just by, you know,
almost having that circuitbreaker, it can stop those, you
(10:46):
know, those, those practicesthat you've been having for
years.
Lisa (10:51):
so that's a good start.
So we just stop, ask ourselveslike, okay, am am I really
hungry?
So then obviously the, we've gota flow chart here, like if the
answer's yes, then we eat, andthe answer's no.
Then what if you still feel thaturge or that pull towards the
kitchen?
Dr. Pavi Kundhal (11:09):
Right, so.
So we talk about, you know, thefirst thing is your environment.
So you need to kind of do anenvironmental scan, the quote
unquote, we live in this kind ofweight enabling environment
where we know we make thingsvery easy to consume food and
sometimes not high quality food.
So if you determine you're nothungry, what I often tell
patients to do is, or if you'renot sure, just drink a glass of
(11:33):
water.
Sometimes it's just dehydrationthat's making you actually feel
like you're hungry.
And sometimes just having thatfeeling of consuming something
makes that feeling go away.
Um, the other thing I sometimessuggest is a lot of it's
distraction to kind of changingthe direction that your mind is
in.
Um, so one of the othertechniques you can use is, you
know, you can just go for awalk.
(11:53):
I.
Can do.
We also promote meditation, soyou can do, like, you don't have
to sit down for 20 minutes in aquiet room and do meditation,
but you can kind of introducedeep breathing, sitting down for
30 seconds.
Really try to understand what'sdriving you at this moment in
time that where you're startingto think about something
stressful at work and then allof a sudden that would, that's
been your, um, what that's been,what your go-to is when you
(12:16):
start having that stress, maybeyou go for a snack trying to
really kind of be present andunderstand what's driving you.
Lisa (12:22):
And let's go back to that social situation, example.
So.
You walk in, you're like prettynervous, not really a time you
can go for a walk, not really atime you can meditate.
What would you suggest in thosekind of trickier situations or
you know, at work where youmaybe don't have that freedom to
do those kinds of things?
I.
Dr. Pavi Kundhal (12:42):
Yeah, so I think that goes back to, um,
social settings or socialevents.
Often patients will be on these.
calorie restricted diets.
For example, they may be takinga meal replacement product or
you know, whatever it may be,and then all of a sudden now
they have to go to a wedding ora birthday party.
And I have seen over the yearsthat can sometimes really throw
(13:03):
someone off the progress they'remaking because you kind of.
You've been very disciplined.
You've been avoiding certaintrigger foods, and now all of a
sudden you're in this socialsituation.
So I think when you know you'regonna go into those
environments, you actually needto think about it before you go.
So let's say, you know, I'mgoing to a wedding.
Okay.
I.
The first thing is you need torealize it's not gonna be one of
(13:24):
these perfect food days.
You have to accept that.
You gotta first tell yourself,I'm gonna try my best.
You have to accept that you mayactually eat more than you're
expecting just because of thesocial setting and the
environment.
And that's okay to, you know,like I always say, we're not
aiming for perfection or evenfor more good days than bad
days.
So you gotta be kind of, kind toyourself reasonable.
Um, the next thing is you gottakind of think about your
(13:45):
strategy.
Okay.
If I am going to, you know, ifI'm on a meal replacement
program or something and now I'mgonna have to, you know, quote
unquote eat regular food, what'smy strategy?
So what I usually tell patientsis think about what you're
actually going to eat ahead oftime.
So, you know, you kind, if youvisualize and think about it,
you're more likely to do it.
Then when the the time comes,you're not gonna have that, um,
(14:07):
pressure to make a decision'cause you've already thought it
through.
So you might say, I'm not gonnafeed the breads.
With the appetizer, I'm gonnajust have a salad and maybe a
lean piece of chicken if it'savailable.
I'm not gonna consume liquidcalories, you know?
Or if I do, I'm gonna only havehalf a glass of wine.
I'm not gonna, you know, so youhave to kind of understand
those.
And sometimes what I tell peopletoo is if you really are feeling
(14:29):
stressed out, overwhelmed.
Go to the washroom, giveyourself a break, 30 seconds, a
couple of minutes, kind ofcollect your thoughts.
And also, sometimes it's notunreasonable, like you have to
do what's good for you.
If you have to leave a littlebit early, that's fine too.
You know, you not, don't berude, but sometimes you don't
need the STA till one in themorning.
Maybe you leave at 10.
(14:50):
You, you, you came, you, youenjoyed yourself, you met your
friends and family.
Maybe that's it for you.
So you, you kind of have to havean approach where social
settings can really.
Um, it puts a lot of pressure onyou sometimes also you think
everyone's watching what you'redoing and then you're like, oh,
maybe you know, my aunt'sthinking I'm not eating or
something's wrong.
And the reality is people are,and people are consumed with
(15:11):
themselves.
And you know, I try to tell thatto people too.
Uh, people are more interestedin their own lives.
They have their own thingsthey're worried about.
They're actually not paying thatmuch attention to what you're
doing.
So don't let that be, you know,a self-created stressor.
Lisa (15:24):
Yeah.
Yeah, definitely.
I love that, that that soundslike exactly like a worksheet I
teach, which is decisions aheadof time.
There's so many decisions thatyou can make ahead that have,
um, even when you don't know themenu, just like you said, you
can decide ahead if you're goingto eat the appetizer or not,
regardless of what the appetizeris.
You can just decide if you'regoing to, and um, are you going
(15:46):
to have the wedding cake or not?
And, you know, making not only afood plan, but a drink plan as
well in those social, socialsituations is also super
critical because once we startin with the alcohol, sometimes
the food plan can go by thewayside if we don't follow,
follow the alcohol plan.
So it's kind of, you know,making those, all of those
(16:06):
decisions.
Totally.
Yeah.
It's just making those decisionsahead.
It can just go a really, reallylong way.
Um, and like you said, otherpeople are often, you know,
thinking more about themselvesand I find that this is also a
great decision to make ahead iswho do I wanna connect with?
Especially when you're talkingabout a wedding, a birthday
party, these are people that youknow, you know, and if it's a
(16:28):
work function, maybe you wannanetwork with a particular
person.
Like think about not just thefood, but.
The people, because after all,that's why we go to these
things.
And so if we can shift ourfocus, like make some food
decisions ahead and then letthat go and think, who have I
not seen in a while?
Who do I really wanna talk to?
(16:49):
Whose kids do I wanna ask about?
And think about those kinds ofthings people do love.
To be asked.
Right?
They, and when, if you're overlyfocused on your body and your
food, you're not going toremember to ask about that
person's child that maybe juststarted college, right?
Like, there's interesting thingsto talk about that are so much
more interesting than yourweight, right?
(17:11):
It's, it's so, it's so the leastinteresting thing about you and,
um, very few people are going tonotice what you're eating if, if
at all.
Dr. Pavi Kundhal (17:21):
Correct.
And I think those are, a lot ofthe, ideas we have in our head
are often self-imposed.
They're actually not based inreality.
They're just things that we'vethought up in ourselves and.
Fears we create in our, in ourown heads, but in reality they,
they're not there.
And I think realizing that, andsometimes, you know, one
important thing I think also isto kind of do the post-mortem
(17:41):
after the social event.
See what actually happened.
You know, if you had some I, youknow, anxieties or stressors,
and then you realize theyactually didn't materialize,
that sometimes is veryinformative too, is like you
kind of realize, you know, I hadthese, you know, fears.
And they, people were happy tosee me.
Nobody was really concerned withwhat I was doing.
It kind of, it's empowering whenyou realize that after.
Lisa (18:03):
Yeah, for sure.
So I know you use someaffirmations as well.
Can you give us some examples ofthose that you think are helpful
for your clients in differentsituations?
Dr. Pavi Kundhal (18:13):
Yeah.
So, uh, affirmations areimportant because I think, um, a
lot of times we have negativeself talk that's going on in our
head, and a lot of times, youknow, patients have tried
different, Weight loss programsand they, they haven't had the
success they were looking for ordidn't have the lasting results
they were looking for.
And then they start thinking,well, this is gonna be like
(18:34):
every other time.
you know, I'm not gonna get theresults.
So those, those, so then whenyou, when, when you think about
doing something new, thosethoughts start kind of making
you not look at the new approachin a more positive way.
I think that's whereaffirmations come in, because
over time affirmations kind ofcan cloud out.
Or push out those negativethoughts and then you adopt more
of a positive mindset.
(18:55):
So affirmations should be, theyshould be personal to you.
Um, they should be also present.
So in those are what I kind ofask people when they, develop
their affirmation to ship, picksome that are good.
So, um, like one, for examplewould be, and I don't tie
affirmations to like a specificgoal, like I'm gonna lose 88
pounds.
(19:16):
It's more like I'm gonna makehealthy food choices today.
I'm gonna be a healthy person.
Um, so you kind of just promotesort of, what you want to be and
not a specific number or a goal.
It's to
Lisa (19:30):
More like an identity.
Dr. Pavi Kundhal (19:31):
That's right.
And an approach to, you know,almost an approach to life.
And that ties to your personalbeliefs and values.
Lisa (19:39):
Perfect.
I love that.
Thank you.
Um, and along with that, youthink journaling is also, a
helpful tool?
Dr. Pavi Kundhal (19:47):
I think journaling is very important
because in, in a way it's a formof reflection.
It, I think it's something thatif you do daily, it lets you
why, why I think journaling'simportant.
I do it for my own personal lifefor a number of different
reasons.
I.
So ultimately the thing thatdetermines our life is our, is
our choices.
And our mindset is ultimatelywhat guides our choices.
(20:11):
So if you want to change yourlife, you have to change your
choices.
And in order to change yourchoices, you need to understand
why you're making your choices.
And journaling to me is, is aforced way of kind of really
being critical of why you'redoing what you're doing.
So, you know, for example, likeif you, let's say that we're
talking about the context oflosing weight.
(20:32):
Let's say you've had a few baddays of not no suboptimal food
choices.
If you start to write down, andI try to understand why did I,
you know, why did I not do thistoday?
Why did I do this?
Then you start to realize, oh,it's because, you know, I had an
argument with, you know,somebody at work or my, you
know, my, I grounded my childand they, you know, they got mad
(20:52):
at me.
And then you start, you know,you start to understand, okay,
these emotional triggers arewhat is making me make these
choices.
You can then reflect on that.
And also, you know, I also findlike.
That act of physically writingit imprints deeper into you
because you're kind of, youknow, you're, you're doing that
physical action.
So I, I find, I used to findwhen I was a student, if I wrote
(21:12):
things down, I had, I felt likeI understood them and they
stayed with me longer.
So that's why I think journalingalso is very helpful.
Lisa (21:19):
Yeah, I like getting, like thinking about getting my
thoughts out of my brain too,because sometimes they just are
swirling or swirling and you'rejust like, ah, I just need to
see them on paper and just kindof downloading.
I sometimes call it a thoughtdownload onto paper can be so
helpful to just see what, reallywhat I'm thinking in black and
(21:40):
white.
Dr. Pavi Kundhal (21:41):
And the decompress, and it kind of also,
you can look back over time.
It's kind a written record.
Lisa (21:46):
Mm.
Dr. Pavi Kundhal (21:47):
When you look at maybe your entries from three
or four months ago and wherethey are now, it's kind of a,
it's almost like a writtenrecord of all the hard work
you've done and also how you'vechanged or grown as a person.
Lisa (21:57):
Yeah.
So, shifting gears a little bit,there is a term called the
obesogenic environment that welive in.
What does that mean?
Why do some people.
Survive in, in this environmentand stay a natural weight and
some people don't like, what,what is that?
(22:19):
And, and how do we manage thatin our, effort to manage our
weight?
Dr. Pavi Kundhal (22:24):
Yeah, that's a, that's a really good
question.
Yeah.
So I think modern society has,um.
You know, there are lots ofbenefits to all of our
technologies and, you know, wayswe do things.
But obviously there have been apositives always on negatives.
I, I feel like the, what theobesogenic environment means is
that we're living in, uh, youknow, wherever we live.
(22:47):
Um, there are lots of thingsthat promote us, um, to increase
our calorie intake, but also todecrease our calorie
expenditure.
So, for example, food deliveryapps, you know, to me that's a,
it is a weight gain enabler.
Something that enables you togain weight.
So in the past, if you didn'thave time to cook something at
(23:08):
home, you'd have to actuallydrive to the pizza store, walk
to the pizza store, get a pizza,wait for it.
That in and of itself wouldsometimes be, uh, you know,
enough for someone not to get a,to order it.
Because I had it's winter time,it's snow.
I gotta, you know, clean my car,put my boots on, go.
And, but then at the same time,you were being much more active.
You had to actually be, youknow, physically active to go
(23:29):
and do that.
Now with just a few clicks, youcan have anything you want at
any time.
Lisa (23:34):
Mm-hmm.
Dr. Pavi Kundhal (23:35):
really made, access to food has just really
become, and some really fastfood has become much more
accessible.
Um, and then also I when, when Italk about the genic environment
is like the general, you know,society, the processed foods.
Many people where they live,they don't have access to
nutritious food.
You know, they're more likely toget, um, a fast food rather
(23:56):
than, um, fresh fruit.
So some people's environmentsjust are such, but then, so you
gotta look at the macroenvironment.
Then also look at the microenvironment, your specific
setting.
So at your work desk, do youhave treats, you know, readily
available?
A lot of people keep treats whenthey're typing.
Then they.
They take a snack, they'rethinking they take a snacks.
Again, you're, you're making iteasy to have access to unhealthy
(24:19):
food.
And also it makes it easy tokind of snack unconsciously,
like we talked about earlier,and then even your own, your own
home.
So I always say like, take stockof, you know, when you're trying
to make changes in your house,like take in your home, take
stock of what are the things inyour home that may be promoting
you to make unhealthy foodchoices?
And that's again, being mindful,being aware, like, am I, are we
(24:40):
leaving?
You know, bags of chips on thecounter so I can grab it right
away.
Or do we, do we have all thesesnacks that, you know, rather
than having like pre-cut fruitsas a snack, are we just getting
little packets of cookies andthings like that?
So I think that that's kind of,you know, when you're talking
about the obesogenicenvironment, you sort of,
there's the broader societyfactors.
(25:01):
Which you need to be aware of soyou understand that they're
happening and you can kind ofmake strategies to deal with
them.
But then there are also thingsyou control, so your work
environment, your homeenvironment, those sorts of
things.
Lisa (25:11):
yeah, there is.
There's a lot of like societythings that are a little more,
almost government, public healthkind of thing that we can vote
on.
And then there are the thingsthat we can do right in our home
regardless of.
What, what is going on in ourlocal or extended communities?
So yeah, tons to, to practice inour homes.
(25:32):
And then once we practice in ourhome environment setting,
setting that up, then we're morelikely to be successful in the
the greater outside worldenvironment.
Especially too, like if you setup your home as an environment
where there is healthy foodavailable or you've, um, even
just learning to cook a fewrecipes, maybe that's, you know,
(25:54):
a stretch for you.
If you don't know how to cookhealthy foods, starting to watch
YouTube videos, learn how tochop vegetables, like, you know,
you start there, then you'reless likely to get out into
that.
Um, fast food world if you havethings that are ready to go
faster at home.
I like to, um, encourage myclients to buy those sort, sort
(26:14):
of convenience foods that makeyour your life easier.
Like rotisserie chicken.
Pre-cooked proteins is like aconvenience food that I think is
so worth it because it justhelps you stay on track, bagged
salads, all those kinds ofthings that are that kind of
minimally processed, but.
Totally help you.
(26:35):
They end up really being likeWhole Foods as opposed to the
ultra processed foods.
Dr. Pavi Kundhal (26:41):
That's right.
And I, and I think that's sortof it, it kind of ties into like
the, the obesogenic environmentis that, you know, there's been,
um.
Kind of a loss of the separationbetween the work life and the
home life.
People now are bringing theirwork home.
They have so much time demands,and then often what happens is,
you know, you don't have thetime to actually prepare your
(27:03):
own food, whole food, nutritiousfood.
And I think that's, and, and oneof the things I tell patients or
encourage, uh, people, is thatyou should kind of use like
Sunday evening as your meal prepday.
So, you know, you know, makethree or four lunches, um, or
say I'm just gonna have theleftover dinner for my lunches.
(27:26):
So you kind of do all the mealprep where you might make three
or four meals and you have theMonday, Tuesday, Wednesday,
Thursday, and then you kind ofdedicate two or three hours to
do it.
And you may have to eat the samething one or two times a week.
And that's okay.
But that's kind of, you know,those to the strategy.
You have to kind of look at yourspecific.
Lifestyle and try to come upwith solutions that work for you
because everyone has, you know,we are all busy.
(27:48):
We got, you know, workrequirements, family
requirements, um, you know, itis becoming very challenging
'cause everyone's so busy.
Lisa (27:56):
For sure.
Okay.
I wa was wondering, this isn'tsomething we had talked about
ahead, but I was wondering ifyou could address just a little
bit about who would becandidates for some of the
things that you offer because, Ithink that sometimes.
You know, people don't realizelike what the options are for
weight loss.
(28:16):
They just are like, well, I justhave to eat less and move more,
and.
While that is from athermodynamic standpoint,
essentially true, there are waysto help us in that.
And so who would you say wouldbe a, like a good candidate for
surgery?
And who would be a goodcandidate for medication help?
(28:38):
And who would be someone whoshould not choose any of that?
And I'm gonna lead you a littlebit here because what I've been
noticing lately is.
this idea that people that areusing assistance for weight loss
are somehow ignoring, eatinghealthy and moving their bodies
(29:01):
and exercising like that, thatit's, it's one or the other.
You can either take medicationor you can eat healthy and
exercise.
And I just find that to be sountrue that the person that is
taking the medication is doingthat in order to eat healthy
and.
Move more.
And so I had said on a podcast acouple weeks ago, like, you're
(29:23):
not a candidate for medicationif you don't actually want to
eat better and change your diet.
Like if you're a person who'slike, I just want to eat
cookies, three meals a day.
Like medication is not going tosolve for you.
You don't actually want to.
Does that make sense?
And, and it's not to judge likeif, if, if you don't want to
(29:45):
change your body, by all meansdon't, don't.
But if you do, what?
Who would be candidates for likeeach of those categories?
Does that make sense?
Dr. Pavi Kundhal (29:56):
Yeah, that makes sense.
So I, I think, um, the firstthing is, um, when we talk
about, let's say surgery orpharmacotherapy, which is, you
know, like GLP one agonistmedications, like, or pic, Those
are tools to assist the patientto lose weight.
Um, but they are not thesolution in and of themselves.
(30:16):
So, you know, when we talk aboutweight loss, the energy and
energy out is very simplistic.
And, it doesn't explain, youknow, you can have two people
who are identical and they caneat the same amount of calories
and do similar physicalexercise.
And someone, uh, one of thepatients may, you know.
Not gain any weight, and theother one may gain weight, and
(30:39):
there's lots of factors forthat.
It can be your genetics, yourset point, your microbiome,
which is the bacteria thatexists within your colon, which
can change how efficientlyutilize calories.
So sometimes it's, you know,it's things that, it's just
your, your unique biology andnature that, um, despite, you
know, actually living healthy,you are still struggling with
(31:01):
your weight.
So there are patients who, youknow, have tried various weight
loss regimens, um, have not hadsuccess, are still struggling
with their weight.
So when we talk about surgery,the first thing when I see a
patient is.
I do want to see a commitmentto, to actually engage in
behavior change and lifestylemodification because it doesn't
(31:22):
matter, like if you do a gastricsleeve, it doesn't matter, you
know how tight you make thesleeve.
You can still gain weight if youdon't have, um, healthy eating
practices and you know, you canize your food, you can drink
your calories if you drink yourcalories.
You're never gonna feel full,but you can gain a lot of
weight.
So that's really part and parcelto having a successful surgery
(31:45):
is, is a one.
You gotta do a technically soundsurgery, make sure that it's
done safely, but you have tocouple it with.
Lifestyle modification andbehavior change.
And that's where I think like wetalk about the mindfulness
counseling, you know,introducing physical activity in
your life are very critical.
So, you know, they talk aboutlike the body mass index when we
(32:05):
talk about surgery, which is ameasure of your weight over
height, very simplistic.
But we do have guidelines thatkind of direct us towards which
patients may or may not be agood candidate for surgery.
Then you have to combine thatwith are they ready to make a
change?
Um, because the surgery can onlytake you so far.
Uh, then if you want to havethat sustained weight loss,
that's where you have to reallymake that commitment that I'm
(32:27):
gonna, this is gonna get me overthat plateau or hump that I
haven't been able to get past.
And the surgery's gonna be thattool to get me there.
But then I have to, you know,while I have the aid of that
tool, I need to invest inchanging my, you know, mindset
and the things I do.
Day in, day out.
And I think the same thingapplies with, um, you know, the
pharmacotherapy or the GLP one.
(32:47):
Medications for sure.
You know, when you take theminitially, you know, you
probably are gonna have someweight loss and as it escalates,
but as we've seen, you know,when patients stop'em, a lot of
patients can regain the weight.
So, you know, when you are onthose medications, take
advantage of that tool that'shelping you kind of lose weight
or even maintain your weight.
(33:07):
And do the deep work that youneed to do to kind of change
your behavior and your mindset.
So one, you know, even if youstay on the medications long
term, perfect, you're stillchanging your behavior.
But if for whatever reason youhave to get offered for side
effects, tolerance, cost,whatever it may be, you, you,
you have developed that tool setor that skillset to kind of help
you continue on your weightloss.
Lisa (33:28):
Yeah, and I'm so hopeful that the costs will go down
eventually for those people thatdo need it long term and you
know, if it's still benefitingyou.
I just don't see why it's, andobviously I'm not a doctor, but,
um, from what I've read, itdoesn't seem like it's a bad
thing for those that need itlong term or that it's helpful
for them to maintain that.
(33:49):
Um, I've seen people that havejust gone down to very, very low
doses for maintenance.
Is that kind of what you'reseeing as on
Dr. Pavi Kundhal (33:58):
Yeah, I mean there, there are people who are
doing microdosing.
I we, you know, you typically,like with Ozempic for example,
there's a schedule where youslowly escalate it.
Then you have to balance howthey're responding to it, and
then you have to balance itagainst side effects.
Sometimes when the side effectsI.
Um, not everyone gets some, butsome people do nausea, GI upset,
those sorts of things.
You may have to titrate it downand we have had patients also
(34:21):
who've been on it, they have tostop it, then they kind of get
on it later.
So it's not that you necessarilyhave to be on it continuously,
you know, there may be periodsof time when you go off it and
then you might go back on itagain.
Lisa (34:33):
Um, but like specifically for maintenance, do you try, do
you titrate back down?
So say you've, you've titratedall the way up and you lost your
weight, and now you're like,okay, I just wanna maintain.
Do they, do you then titratedown and then just stay on like
a low, extra low dose formaintenance?
Is that a thing?
Dr. Pavi Kundhal (34:53):
You can do that for sure.
And often the, you know, a lotof times if patients get to a
steady weight, they may juststay on that dose if they're not
having side effects.
Some patients, you know, theymay want to go on a lower dose
or, based on side effects, tryto lower it and see if they
respond to it.
Lisa (35:08):
Okay.
So lots of options working withyour practitioner is the
Dr. Pavi Kundhal (35:11):
And every patient's different.
Like yeah, you have to kind ofindividualize it to their, you
know, specific circumstances.
Lisa (35:18):
And would there be a person that you would say, you
know what, you're not acandidate for any of this.
What would that person looklike?
I.
Dr. Pavi Kundhal (35:26):
So, for example, if we're talking about
surgery, um, there are certainpatients we would not offer
surgery to.
there are obviously like thetechnical situations where
they've had lots of abdominalsurgery and it may not be safe
to do the surgery.
Lots of scar tissue, um, youknow, if they have,
contraindications doing asurgery safety such as severe
heart disease, those sorts ofthings.
(35:47):
But those are sort of themedical end of things.
But if we're talking more aboutthe non-medical aspect.
I think if someone is strugglingwith addiction, that's not
someone we would, um, you know,substance abuse, we would not
offer surgery.
They need to deal with thatfirst before doing this if
they're not committed tobehavior change.
So that's where thepreoperative, you know,
assessment and reallyunderstanding, you know, are
(36:09):
they gonna participate in thisbecause, uh, if they're not,
they're not gonna succeed.
Lisa (36:14):
Yeah.
I would say the commitment tobehavior change is probably for,
for both.
Both for surgery as well as formedication.
You have to be willing, you, youhave to be ready to commit to
that behavior change.
Dr. Pavi Kundhal (36:27):
I agree with you.
Yeah.
Again, it's a tool.
It's not, um, it's a tool tohelp you, but it has to be
coupled with, behavior change,lifestyle modification, all of
those things.
Lisa (36:37):
Yeah.
Perfect.
Okay.
This has been so great.
Thank you so much again.
We, um, where can people findyou online if they wanna learn
more about, um, your practice?
I.
Dr. Pavi Kundhal (36:47):
That's right, so you can go to my website is
www.peelweightlossclinic.com.
Um, we have lots of, you know,we have blogs and they also give
information about the differentprograms we offer.
Also, you can, um, visit myInstagram at peel, weight loss,
um, at Peel weight loss clinic.
It has lots of, I, I put upregular posts just to kind of
(37:08):
give patients tips and tricksand, uh.
Information as needed.
And also I have my, instructivejournal that I made.
It's available on Amazon.
I created this just, um,'cause alot of patients can't, um, it's
not accessible to do counselingor, uh, cognitive behavioral
therapy.
Those things may not beavailable to everyone.
So this is more of aself-directed, um, instructive
(37:28):
journal just to kind of use someof the techniques that you and I
discussed now in kind of astructured way.
So patients will kind of, thefirst part of the book is
information about, you know,affirmations, manifestation, um,
journaling, meditation, thosesorts of things.
And then the second part is justpages where you can actually do
the journaling activities.
And then I put in, I putinspirational quotes for every
(37:49):
day, just to kind of give yousomething to motivate you to
kind of tackle the challenges weall face every day.
Lisa (37:54):
Perfect.
I love it.
We'll put all those links in theshow notes.
Thanks again.
Dr. Pavi Kundhal (37:59):
Yeah, it was a pleasure.
Thanks for inviting me.
If you want more support withyour weight loss, especially if
you're navigating appetitechanges and side effects with
GLP one Medications, I'd love tohelp you inside my coaching
programs.
Start with my GLP one SuccessStarter kit, if you are even
considering medications or ifyou are already taking them, but
feeling kind of lost.
(38:19):
Because GLP ones are a greattool to assist you with your
weight loss.
I have developed an entireprogram that is specifically for
people who are on thesemedications, so be sure to check
that out.
You can always book a freeconsult call through the link in
my show notes to make sure weare a perfect fit.
And I do still have programsthat are for those that are not
using medications as well, orwould be appropriate for someone
(38:41):
who has participated in asurgery like Dr.
Kundal performs.
I will talk to you next week.
And remember, it's not justabout the food, it's about
empowering yourself with choicesthat truly serve you.
Have a great week, and asalways, thanks for listening to
The Eat Well Think Well LiveWell podcast.
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