Why diets don't work part 2 - Going beyond thermodynamics

10.  Most diets fail. This episode continues to discuss the physiological reasons why diets don't work. It goes beyond the thermodynamics of food. I talk about the three main factors that influence our weight set point and what we can do to work with our body's biochemistry to lose weight permanently.

References for this episode can be found at https://brigittefactor.com/diets-dont-work-part-2/

You can learn more about my Finally Free ™ Program here:  https://brigittefactor.com/finally-free/

Take the Happy Gut Key Quiz:
https://brigittefactor.com/happygutkeyquiz

Episode Transcript

Brigitte Factor (00:13):
Hello, and welcome to the hungry for truth
podcast. I'm your host, BrigitteFactor, the truth seeker,
researcher, scientist,nutritionist, teacher in truth
teller, and awakening is coming.
Get ready for it.

(00:47):
Hello, and welcome back to thepodcast. This is Episode 10. Why
diets don't work part two. Andlast time in episode nine, I
talked about why diets don'twork from the psychology of
eating perspective and gettinginto our mindset and emotions

(01:09):
around our food choices andasking the question about why we
eat or why we choose the foodswe eat. So if you haven't
listened to that, go back andlisten to that episode as we
dive into the psychology ofeating a little more. This
episode, I wanted to dive intothe physiology of dieting, and

(01:33):
why sometimes our efforts canbackfire on us when we embark on
a diet. And so really, we'regonna look at the biochemistry
of dieting and tackle that ageold question, is it food quality
versus quantity? Is it reallyjust a matter of calories in

(01:53):
versus calories out? And, youknow, look at some of the other
aspects that play a role inthis. And last time I mentioned
the biggest loser study. And thebiggest loser study really
exemplifies what we all know orhave experienced maybe in the

(02:13):
past on going on a very calorierestricted diet is that it may
work initially. But after awhile, it's impossible to stick
to. And then when you go back todoing what you're doing before
the diet, you gain the weightback. And even more Well,
there's actually some sciencebehind why that happens. It's
not that we just give up andfail and start stuffing our

(02:37):
faces. Again, there's actuallyreasons why we do that. So I
wanted to touch on that. And inthis Biggest Loser study, this
is published in obesity in 2016.
And it's looking at thepersistence of metabolic
adaptations six years after thebiggest loser competition. So in
this particular study, they arefollowing competitors that were

(02:59):
in the biggest losercompetition. And if you don't
remember, the biggest loser wasa TV show where they were taking
people that are very overweightand obese and putting them into
very intense exercise anddieting programs and following
them and seeing and weighingthem each week and seeing how
much weight they lose. And theperson that loses the most

(03:21):
weight wins the competition. Andso in this study, they wanted to
follow these people after theyhad left the competition, and
see how their metabolism changedas a result of that. And what
they discovered is that most ofthe participants regained their

(03:43):
weight back after the biggestloser competition was over. And
the reason or possible reasonthey're pointing to in this
article is because of slowedmetabolism. So they're tracking
their basal metabolism or theirresting metabolic rate. And the
resting metabolic rate isbasically how many calories you

(04:05):
burn when you're at rest whenyou're just lying there. And
what many research articles haveshown is that when we go on a
diet and reduce our calorieintake, our resting metabolic
rate also decreases as well. Andin this study, most of them gain

(04:26):
the weight back after six years.
And all of them still had a slowmetabolism as a result of
participating in the biggestloser Six years later. So
participants regained lostweight due to slowed metabolism.
And that slowed metabolismpersisted up to six years later.

(04:51):
So the biggest understanding ofthis is, is that when we try to
dramatically change our internalsystem or internal balance,
there are things in our bodythat try to fight against that.
And I'm going to dig throughthose.
So when we go on a diet, thepurpose of going on the diet is

(05:12):
to decrease our calorie intakelower than what we're expanding
that whole positive versusnegative energy balance. So, if
we are taking in less caloriesthan we are expending, then that
calorie deficit is supposed toequate to weight loss. Now, we
are more biochemistry than weare physics and thermodynamics.

(05:34):
So there's a lot more complexityto it than just that. And I'm
going to talk about some ofthose things. But what this is,
what the research is showing usis that when we have that
calorie deficit, that differencein intake of calories from what
we're expending that ourinternal mechanisms that want to
keep us in homeostasis, start toadjust, and that calorie deficit

(05:58):
disappears. And so calorierestriction backfires. And like
I mentioned before, we'veprobably all experienced
something similar to that, wherewe go on a diet, we lose some
weight, and then we go stop thediet, we gain the weight back,
you know, I've tried a varietyof different diets, I'm an
experiment or like to trydifferent things and see how it

(06:18):
works for me. Yeah, I've donethe Jenny Craig thing where I
was on a really limited lowcalorie diet, and it worked for
the time being that I was on it.
But then the moment you get offof it, you go back to eating
normally. And because of thatreduced metabolism, you end up
gaining more weight back. Soother researchers found is that

(06:39):
the metabolism and activitylevel adjust to match our
caloric intake. So again, itgoes back to those internal
mechanisms that are regulatingour own energy input and output
that we don't consciouslycontrol. And so this other study
that I wanted to mention waspublished in human physiology,

(07:00):
it's looking at the effect ofcalorie restriction on resting
metabolic rate and spontaneousphysical activity. And what they
have found is that metabolismand activity level automatically
adjust to match our caloricintake. So if we decide to
restrict our calories, our theamount of energy output is going

(07:22):
to decrease over time. And thatis done through decreased
physical activity. And so someof what we see is part of our
energy out equation is ourexercise. And also our non
exercise activity. Exercise.

(07:46):
burns calories, we know that butsodas are non exercise activity
and non exercise activity is thestuff that like walking,
fiddling, sitting at your deskworking, those kind of things
where you're moving, you're up,you're around, and you're just
doing normal movement, butyou're not necessarily
exercising and getting yourheart rate up. And what it turns

(08:10):
out that that non exerciseactivity plays a big role in our
metabolism, and sometimes even abigger role than just exercising
for 30 minutes. It also dependson the type of exercise that
we're doing. And I'm not goingto get into the type of
exercises that work at boostingmetabolism too much today, that

(08:30):
is a component of this, I reallyjust want to talk about focusing
on that this dieting in thisdiet mindset that we have and
some of the misconceptions thatwe have around calorie
restriction. But ultimately,when we decrease our calories,
our metabolism will alsodecrease and that energy deficit
will disappear. And so after afew months, we stopped losing

(08:52):
the weight, our weight lossplateaus, but we're hungry.
Because we're still extendingthese calories, we're still
trying to burn this energy. Andthose hunger myth mechanisms go
off. Also, our energy decreases,because we're not taking in
enough to support our activitylevel. And so we have, we have

(09:14):
low energy and we're hungry. Andthat just sets us up to to give
up and not keep going. And soeventually, we can't fight this,
what I call the body survivalinstinct to make sure we're
getting enough food. And we willbegin to take in more calories
again, but at this time, ourmetabolic rate our resting
metabolic rate has loweredbecause of our dieting efforts.

(09:38):
And so we go back to eating thenormal types of food or the
normal way we were eating beforethe diet, but because of our
lowered metabolism, we end upgaining more weight back then,
that affects us because we feellike a failure or maybe the
person or trainer we're workingwith thinks we're not doing it
right. And then that justfurther feeds that negative

(10:01):
mindset that we have aboutdieting, but I wanted to touch
on what's going on inside thebody that is directing this, why
do we get so hungry, and what'sreally driving our hunger and
satiety signals outside of ouremotions.
And really, ultimately, ourhunger, like I mentioned before,

(10:24):
is controlled by the brain bythe hypothalamus, that Captain
H, that surveying the landscapeand making sure everything's
where it's supposed to be tokeep our body in homeostasis.
And it's surveying thelandscape, checking in on what
our metabolism is how muchenergy we're expending how much

(10:44):
energy we're taking in. And whenwe are not taking in enough
energy, there's a hormonereleased in the brain that tells
us that we're hungry. And thishormone is called neuropeptide
Y, NPY. And it's secreted by thehypothalamus that stimulates
hunger. And so that is tellingour brain, hey, we're hungry, we

(11:07):
need to take in food, or we needsome energy here. We also have a
hormone that's secreted in ourstomach when our stomach is
empty and growling. And thishormone is called I call it
ghrelin, because it sounds likeGremlin, if you remember
Gremlins, and they get hungry,and they're there very growly.
And so when our stomach isgrowling, because it's hungry,

(11:28):
that is the hormone that'stelling us, hey, it's time to
fill our bellies, it's time totake in food. Then as we start
to take in food, other hormonesare released that signal back up
to the brain, hey, we're takingin food, we're getting enough
food. Now it's time to stop. Andso some of these hormones are

(11:51):
released by the the smallintestine, as the food moves
through the digestive tract andtells the brain, hey, we've got
food on board, things are goingwell, we're not going to starve
to death, you can turn off yourhunger signal. And so those are
some satiety signals as well.
Other hormones that regulate ourenergy intake are the amount of
food that we eat our insulin andleptin. And leptin is a hormone

(12:11):
that is produced by our fatcells. And so when we have
enough stored fat onboard,leptin is released, and that
tells our brain, hey, we haveenough stored fat onboard, we're
not going to starve to deathwhere you don't need to eat
anymore. So leptin reallycontrols that satiety signal, as

(12:32):
well. And, and that's really oneof the main signals that is
regulating our long term bodyweight, and how much we're
keeping stored. Right. And whathappens is, as we begin to lose
weight, our fat cells areshrinking, that decreases that

(12:53):
leptin signal to the brain, ourmetabolism also slows down. So
our satiety signal isn't as loudas it used to be, or isn't as
strong as it used to be with adecrease leptin, our metabolism
slows down, so we're not burningas much as we used to be. And
then our hunger increases, sothe ghrelin and those other

(13:16):
hunger, hormones are increasingas well. So this sets us up for
failure off the bat.
So we have these internalregulators that are regulating
the amount of food that we eat,and the and how much energy
we're burning. And this ishappening internally. And it's

(13:37):
nothing that we can control. Andthis is beautifully illustrated
in a study that is in the NewEngland Journal of Medicine,
looking at changes in energyexpenditure resulting from
altered body weight. And in thisparticular study, they take
normal weight individuals, andthey separate them into groups

(14:01):
and one group they over feedindividuals. So these this
group, they're eating more thanwhat their metabolic rate is,
and they initially gained someweight. And then another group,
they under feed individuals,meaning they're feeding them
less than what their metabolicrate is, and those that group
initially loses weight. But overtime, at that new calorie intake

(14:26):
level, the metabolism adjusts tomatch what the energy intake is,
and that the overfed individualswho initially gained weight,
eventually return to theirnormal weight without adjusting
their calorie intake. So they'restill eating that higher calorie

(14:47):
level and the underfedindividuals, their metabolism
adjusts to match their calorieintake at that lower level and
eventually they return to theirnormal weight again. So again,
this is beautifully illustratingthe point that we have these
internal controls that areregulating our body weight

(15:09):
setpoint. This is called setpoint theory, where there are
things that are happening, thesignals and hormones that are
happening inside the body thatare regulating what our body
weight setpoint is.
Now you think, Oh, great. So howdo we even get out of this, if I
want to lose weight, and I'vebeen this weight for so long?
How do I even get around this?
Well, there are things that wecan do. So hope is not lost, we

(15:31):
have to learn to work with thebody and how it is designed. And
so I'm going to talk about threethings that get in the way of,
you know, our body setpoint,what I call body setpoint
elevator, so things that causeus to have an increase in our
body weight setpoint, that makesit harder for us to lose weight.

(15:54):
And one of the primary thingsthat's happening is what I call
brain inflammation orinflammation in the brain. And
so what's happening is when ourbrain becomes inflamed, then
this is disrupting that hungersignal that comes from the
brain, and you never get the I'mfull signal. So you're probably

(16:16):
thinking, Okay, what is braininflammation? What does that
even mean? Well, essentially, itmeans that as we have chronic
inflammation in our body, and itreaches the brain, then that
triggers the brain's immunesystem, and some inflammatory
molecules are released in thebrain. And we can't feel this.
It's not like our brain is onfire, right? We can't feel this,

(16:39):
but it's subtly disrupting thesignals, those inflammatory
mediators are getting in the wayof that signaling. And one of
the examples of this is when wedevelop leptin resistance, and
so leptin resistance means thatour leptin signal can't be heard
anymore, it's, the signal isn'tbeing heard, we keep pushing the

(17:01):
leptin button. And it's notdoing anything we never get that
says tidy signal turned off, andwhat the biggest contributor is
to this inflammation that'shappening, or this resistance
that's happening is the standardAmerican diet. So the standard
American diet is full ofprocessed and inflammatory

(17:21):
foods. And these processedinflammatory foods, the main
ingredients in the standardAmerican Standard American Diet
are refined sugars, refinedflours, and refined vegetable
oils. And all three of those donot send good signals to the
brain.
So processed food is playing abig role in our hunger

(17:42):
regulation. And there's a studydone on this in cell metabolism,
looking at ultra processeddiets, and how they cause excess
calorie intake and weight gain.
And I will post a link to allthese studies. So you can check
them out if you really want togo into detail. But basically,
what they're what they showed inthis diet is that the ultra
processed diet caused increasedenergy intake and weight gain,

(18:04):
despite being matched to theunprocessed diet for calories in
macronutrients. So they fed twogroups of people, the same
calorie diet with the samemacronutrient ratio, and
macronutrient ratio just meansthe same ratio of proteins, fats
and carbs. And one was an ultraprocessed diet. So think of a

(18:27):
lot of refined foods, packagedfoods, fast foods, and the other
one was an unprocessed diet. Sothink natural whole foods that
are minimally processed, likeyou would find them in the
garden or in in the producesection of the grocery store.
Okay. In the in those eating,the ultra processed diet gained
weight, despite eating the samenumber of calories. And then

(18:50):
when they stopped following thefood plan that they were on,
they allowed to eat freely, theyate more calories. So their
hunger signaling was disrupted.
And what this study shows isthat processed food increases
the hormones that regulate ourenergy intake, and decreases the

(19:14):
hormones that tell us that we'refull or for or for fat burning,
so we end up eating more andburning less if we're following
a processed food diet. And Iwant to explain a little bit
about how that works. Dr.
Lustig, who is a pediatricendocrinologist has this quote
that says, "It's not about thephysics of the calorie, it's

(19:34):
about the biochemistry ofspecific foods." And I think
this is beautifully illustratinghow it's not just about
calories. It's more about whatour body is doing with that food
and the the external factorsthat influence our metabolism
and fat storage. So I want totouch on this just briefly to

(19:56):
give you an idea of what I'mtalking about. And how are fat
cells are regulated fat storageand fat breakdown. So hormones
are the ones that are directingfat storage and fat breakdown.
And when we produce insulin,insulin is our fat storage
hormone This is produced inresponse to consuming
carbohydrate. And the purpose ofthe insulin is to open up the

(20:19):
cell to let glucose in, so wecan use that glucose to make
energy. Now on the flip side ofthat, whenever we need to
release energy, stored energythat we have in our fat cells,
there's another hormone at play.
And that hormone is calledglucagon. And then glucagon is
unlocking the back door of thecells, how I explain it to let

(20:41):
that energy out to let that fatstorage out into the
bloodstream. So that we can, itcan be used in other places and
or where it needs to be.
So ultimately, these hormonesare what are directing fat
storage and fat breakdown. Fourof the primary hormones that are

(21:05):
regulating our weight gain orour weight setpoint are ghrelin,
which is your I'm hungryhormone, leptin, which is your
ime full hormone, insulin, whichis your fat storage hormone, and
glucagon, which is your fatbreakdown hormone. So these
hormones are signals in the bodythat are released under certain

(21:28):
conditions and in response toeating certain foods. And we
know where we now know that thetype of food that you eat sends
different signals to the body.
And an example of this is astudy looking at high glycemic
foods and high glycemic foodsare foods that increase our

(21:48):
blood glucose really quickly. Soglycemic is referring to that
blood glucose. And so when weincrease our blood glucose
really quickly, our bodyresponds to that by increasing
insulin. In one particularstudy, where it illustrates the
effect on food quality, orprocessed food on our hormones

(22:13):
that regulate our weight andhunger, there are looking at
teenage boys and feeding them,medium glycemic index meals and
high glycemic index meals. Andwhat they were finding is that
even though these meals werematched for calorie intake and
macronutrient content again, onewas just more processed, meaning

(22:36):
had a higher glycemic index andthese higher glycemic index
meals increased glute increasedinsulin, decreased glucagon, and
glucagon, our fat breakdownhormone, decreased metabolic
fuel. So when we have decreasedmetabolic fuel circulating on
our body, we actually feelhungry that triggers part of our
hormone hunger hormones. And asa result of eating a high

(22:59):
glycemic index meal forbreakfast and lunch, they ended
up eating more calories fivehours later, and thus ended up
gaining weight. So overall, theywere eating more calories, if
they were eating higher glycemicindex meal, for breakfast and
lunch, because of this effect ithas on these hormones that
regulate our hunger and satiety.

(23:24):
So this brings me to the secondthing that really elevates our
set point our weight setpoint.
And that is our hormones,because hormones are what are
directing our fuel usage andfuel storage, not necessarily
the amount of calories we eat,although calories do play a role
as well. It's not one or theother. But hormones are really,

(23:45):
this the strong messengers hereand the primary hormones that
are affecting our weight.
setpoint are insulin andcortisol and cortisol I've
touched on before in previousepisodes, it's our stress
hormone. And when we have highstress, we have high cortisol.
And when we have high cortisol,we have more cortisol receptors
in our belly area. And that'swhy we tend to get more belly

(24:09):
fat with high insulin and highcortisol. Secondary to that are
our thyroid and adrenalhormones. So thyroid is
primarily responsible forregulating our resting metabolic
rate or regulating ourmetabolism. And so over time,
things that can interfere withthat signaling can are going to
interfere with our weightsetpoint. So addressing thyroid

(24:32):
balance is very important. Andthen third, tertiary to that is
our female sex hormones or ourmale sex hormones, but I'm
mainly looking at talking aboutfemale sex hormones with
estrogen and progesterone andtheir effect on metabolism,
which has an effect on fuelusage and storage as well. And

(24:53):
this is why we see weight gainas people go into perimenopause
and menopause. So hormones playa profound role in regulating
our weight. It's not just aboutcalories. And I've seen this in
my own clients who are followingcalorie restricted diets because

(25:14):
they really want to lose weight.
But they have these underlyinghormone imbalances. And no
matter what they do, they can'tlose weight, no matter how much
they exercise, or how hard theyexercise or how little food they
eat, or what kind of changesthey make to their diet, that
signaling isn't working as itshould, because their hormones
are imbalanced.

(25:35):
And the third area or thirdthing that dramatically affects
our weight. setpoint is our gutbacteria. And this is really
fascinating. Again, you know,this is kind of my thing is the
gut health and gut bacteria and,and how that plays a role. But
the bacteria in our gut affectour weight setpoint. And the

(25:59):
bacteria in our gut, influenceour metabolism, they interact
with those signals and thesignals that are sent throughout
the body, and have a profoundimpact on our weight. And
there's an overview of this,called the gut microbiome and
its role in our obesity. AndI'll post the link to that, if

(26:23):
you want to take a look at thatshowing how different types of
bacteria in our gut areinfluencing our metabolism and
our weight. And there's a lot toit. So I don't want to go into
that in detail. I'll do that ina later episode. But I just want
to mention it here. But onestudy that I wanted to mention
is a study that was done onmice. And this is an obesity

(26:47):
associated gut microbiome withincreased capacity for energy
harvest is the name of this waspublished in Nature. And what
they found is they took normallean mice eating their normal
mouse diet, and they transferredthe gut bacteria from obese
mice, and put it in the leanmice. And the lean mice became

(27:10):
obese, without any changes totheir diet. And then the reverse
happens as well. So this isfascinating to me, that just by
changing the bacteria in yourgut, that you are affecting your
metabolism and your weightsetpoint that you in such a way
that without even changing yourdiet. So this is an area that

(27:34):
often gets overlooked in thenormal dieting realm, or in the
normal weight loss realm is theimpact that our gut microbiome
or gut bacteria have on ourmetabolism. These three things
that I've mentioned that affectour weight setpoint, our brain

(27:54):
inflammation, our hormones,particularly processed food,
which relate to our blood sugar,like our insulin hormone and our
glucagon hormone, when we haveelevated insulin, we can't break
down fat. And our gut dysbiosisare these gut bacteria, the
balance of bacteria in our gut,these three things all affect

(28:16):
our weight setpoint. And the onething that links, all three of
these is processed food.
So the standard American diet is60% Ultra processed foods. So
the average American is mostlyeating ultra processed foods
things, breads, cakes, cereals,pastries, things that come out

(28:39):
of a box, those types of foods.
ready made foods, TV dinners areultra processed foods, and
they're impacting these threeareas which are affecting our
weight setpoint, which if theseareas are not addressed, it's
going to be difficult for somepeople to lose the weight they
want to lose simply by changingtheir diet. So I really want to
emphasize the importance of foodquality. It's not a matter of

(29:04):
just calories, calories domatter at a certain level. But
when there's these mixed signalsat play in the body, calories
aren't going to matter. Foodquality is the foundation that
we have to set first. Andthere's several benefits to

(29:24):
eating whole foods overprocessed foods. Let's say you
don't have any mixed signalsgoing on and you can eat 1200
calories of Twinkies and notgain a pound or whatever it is.
Whatever kind of study you wantto design, okay, fine, that's
fine for you. But there's moreto it than that. There's more to

(29:45):
the reasons we eat food thenjust that.
Whole foods have a variety ofbenefits. And I'm going to list
some of those. One is that wholefoods are more satisfying, more
satiating than processed food,we naturally increase our
satiety signals by eating wholefoods over processed foods. They
provide more nutrition percalorie than processed foods. So

(30:07):
we're getting more of thosemicronutrients, vitamins and
minerals and otherphytochemicals and zoochemicals
that are in the foods thataren't necessarily vitamins or
minerals that our body needs andcan use. They're more filling
per calorie, so they have morefiber, more water and more
volume. So they're more fillingthan processed foods, they have
a higher thermic effect thanprocessed food. So what that

(30:29):
means is that when we eat wholefoods, we actually burn more
calories to digest those wholefoods than we do if we eat
processed foods. They're not asaddicting as processed foods,
processed foods are veryaddicting and light up that
reward center in the brain. AndI talked about that last time.
Whole Foods don't elevateinsulin, like processed foods

(30:49):
do. And the other benefit ofwhole foods is that they feed
our healthy gut bacteria. Whenwe eat whole foods, we're
feeding them bacteria that sendgood signals to our body about
our metabolism. When we'reeating processed foods, we're
feeding the fattening bacteriain our gut. And they're we're
sending that signal to increaseour weight. So we really need to

(31:10):
set the foundation with wholefoods in my opinion, quality and
quantity both matter. But whenwe focus on quality first, we
can let the body do what it'sdesigned to do, we can let those
natural hunger and satietyregulation mechanisms play out

(31:32):
like they're supposed to.
Now think about this. Prior toknowing what a food calorie was,
we were able to maintain ourweight without even thinking
about it. It wasn't that longago, where we weren't paying
attention to calories at all.
And we were walking around as aleaner society with much less

(31:53):
excess weight. And what we knowis that cultures living in
harmony with their environment,eating processed, unprocessed
food that grew themselves, andgetting exposure to sun and soil
do not have chronic diseases.
And so this is a profoundstatement that we need to

(32:17):
understand. It's not just aboutour weight, it's about our
health, and everything that goesinto it. So I'm gonna say that,
again, cultures living inharmony with their environment,
eating unprocessed food, theygrew themselves, you know,
living in harmony with theircommunity, supporting each

(32:40):
other, they're getting exposureto the sun into the soil on a
regular basis. Those cultures donot have chronic diseases. And
now we live in a world wherehalf of the population has some
type of metabolic disease, likediabetes, or obesity, and 80% of

(33:00):
the population has some type ofmetabolic syndrome. And 50% of
our children have some type ofchronic diseases as well. And
that's pretty shocking. So thisis why I am so passionate about
food quality. And why Iemphasizes so how do we get back
to this point, this wisdom thathas been instilled in us from

(33:25):
the beginning of humanity? Howdo we find our natural rhythms
again, and part of that goesback to getting back to the food
that we are designed to eat. Andthen tapping into that internal
regulation that exists withinall of us and letting our
hormones work for us our hungerand satiety signals work for us,

(33:49):
our fat burning hormones workfor us. And to do that, we need
to tap into that internalintuition or what I call our
innate intelligence that's builtin.
And this is the basis ofintuitive eating. I mentioned
last time, I used to thinkintuitive eating was dumb. But

(34:10):
when you really understand it,and where we're learning to tap
into that innate intelligence,that's really what intuitive
eating is about is to get out ofthese patterns that keep us
stuck to get out of theenvironment, this processed food
environment that we live in,that keeps us stuck, and helped

(34:30):
us to get back into that naturalrhythm so we can find the weight
that we're supposed to be. Ofcourse, there are other
lifestyle factors that play arole. And I want to just briefly
mention these because they doplay a role. And I'll spend
other episodes talking aboutthem in more detail, but things

(34:50):
like sleep, affect ourmetabolism, stress, the types of
movement and exercise we get andthe toxins in our environment,
toxins, toxin exposure canactually cause changes that make
us have more fat cells. It'spretty, pretty interesting. But
so if you need help implementingstrategies to help you reset

(35:10):
that weight point, you can reachout to me through my website and
set up a free clarity call. Mywebsite is BrigitteFactor.com.
If you are ready to learn how toeat intuitively and break that
processed food addiction thatkeeps us stuck, you can check
out my finally free program. I'mgoing to run that quarterly I'm

(35:31):
starting a new one really soon.
If you missed the start of thatyou can get on the list for the
next one. Or you can reach outto me about doing it one on one.
And again, that is at my websiteat
BrigitteFactor.com/finally-freeso check that out. And if you
have any questions that youwould like me to address in one
of my podcasts, you can contactme through my website. I love

(35:55):
getting feedback, love hearingwhat you want to know more about
what you liked or didn't like.
And so you can do that throughmy website at
Brigittefactor.com. And I thankyou so much for listening. And
until next time, Grace and peaceto you.