In this episode of the ketogenic coffee podcast, host Coach Lorenz interviews Andrea Caprio, a master certified transformational coach specializing in weight loss and emotional eating. Andrea shares her personal health journey, highlighting her struggles with bloating, low energy, migraines, hormonal issues, and how a shift towards healthier eating and lifestyle changes significantly improved her well-being. She emphasizes the power of nutrition, sleep, stress management, and holistic health practices.
Discussing the common triggers of emotional eating such as stress, boredom, and other emotional states, Andrea offers strategies like mindful eating, journaling, understanding the root causes of cravings, and employing tiny habits for replacing unhealthy behaviors with positive ones. The conversation also covers the importance of sustainability in dietary habits and balancing health goals with enjoying life. Andrea encourages listeners to seek information and resources that support a holistic and mindful approach to eating and living. She also offers listeners access to her Food Freedom Foundation Workshop for further learning on achieving sustainable health changes.
00:00 Introduction to Emotional Eating with Andrea KPO
02:44 Andrea's Journey: From Personal Struggle to Professional Coach
05:02 The Power of Nutrition and Lifestyle Changes
07:15 Andrea's Holistic Approach to Health and Wellness
12:12 The Importance of Balance and Sustainability in Diet
18:55 Breaking the Cycle of Emotional Eating
27:51 Understanding the Impact of Stress and Gut Health on Eating Habits
29:12 Steps to Address Emotional Eating and Its Root Causes
31:43 Identifying and Managing Triggers for Emotional Eating
40:49 Practical Tips for Mindful Eating and Improving Digestion
46:06 Navigating Cravings and Building Healthy Habits
51:50 Connecting with Wellness Methods for Sustainable Lifestyle Changes
My gift:
Free Food Freedom Foundation Workshop:
3 steps to achieve permanent weight loss without falling off https://wellnessmethods.com/food-freedom-foundation-workshop/
1. How to build rock-solid habits for lasting weight loss without motivation
2. My proven way to end cravings despite a negative mindset
3. How to achieve effortless weight loss, despite being busy
Website: www.wellnessmethods.com
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Transcript
Episode Transcript
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(00:00):
Hey guys, we've got a specialepisode here for you.
(00:02):
This may interview with NGL KPO,a master certified
transformational coach,specializing in weight loss and
emotional eating.
We discuss the common triggersof emotional eating, such as
stress boredom and otheremotional states.
She encourages us to seekinformation and resources that
support a holistic and mindfulapproach to eating and living.
(00:24):
I can't wait for you guys tohear this.
And without further ado, here'smy interview with Andrea KPO.
squadcaster-fgc8_1_04-19-202 (00:29):
to a better health.
So excited for this guy.
Stick around today.
We have a very Caprio is arenowned weight is a renowned
weight loss and emotional eatingcoach as well as a master
certified transformationalhttps: otter.
ai coach.
Her focus is on helping businessprofessionals conquer overeating
using proven tools and lifestyletips.
(00:50):
Andrea is on a mission toempower individuals to reclaim
their health and vitality,guiding them through
personalized nutrition plans andempowering them to overcome
emotional eating patterns.
Her unique approach combinescutting edge nutritional science
with With holistic wellnesspractices, ensuring her clients
achieve long lasting results,Andrea Caprio, welcome to the
(01:13):
ketogenic coffee podcast.
squadcaster-h6g5_1_04-19-2 (01:14):
Hey, Lawrence and everybody.
Thanks for having me here.
I'm super excited to be here.
Let's do this.
squadcaster-fgc8_1_04-19- (01:20):
Let's do this.
I'm so excited to have you on,you know, I love your energy As
you just we were talking beforewe went live and I I can see
that that energy that passioncomes from somewhere that's
Really deep and I I know thatthis is something that you love
talking about so much Thank youfor for joining us today.
You know so happy that we Crosspaths because I love what you're
(01:43):
doing.
I love your message the messageof how can we free ourselves
from that?
Yo yo trap, right?
I love this because you gainedall these wealth of knowledge
through just trial and errorLooking at your story mostly
going through yourself almost,you know Everyone that I had on,
(02:06):
on this podcast was a yo yodieter, you know, trapped in
their own ways, right?
I'm not an exception, we talkedabout this.
I too struggled with it foryears, especially since you talk
a lot about how to curb ourcravings.
So, would love to go deeper inthese topics.
So, Andrea I love it when healthexperts talk about personal
(02:28):
experiences.
And their own health journey,you've went through major health
struggles and tried manydifferent approaches for many,
many years, not just for weightloss, but also just for, you
know, healthy to be healthy ingeneral.
Can you take us back to thatmoment when you realized that
your lifestyle habits or maybeemotional eating, as we call it,
(02:53):
are negatively impacting yourwell being?
And Now you wanted to make thatchange.
When was that moment?
And can you tell us that story?
Mm-Hmm.
squadcaster-h6g5_1_04-19-20 (03:00):
So, yes, I, I, I believe like many
in, in this field have their ownjourney and, you know, I'm no
exception to the rule here.
So I had probably around like 10years or something like that.
And even before that, obviouslybuilding up to that, but 10
years ago, nine, 10 years ago, Ihad kind of this.
epiphany that maybe I've beeneating a little bit too much
(03:24):
sugar or too much unhealthythings, right?
And that is basically came at atime where previously, I have
been suffering for many, manyyears on various little things
that became bigger things,right?
So initially you don't reallynotice it, right?
So for example, for me, it was,I was feeling bloated all the
(03:46):
time, right?
Like every day, all the time.
And I kind of thought it'snormal, right?
Everybody has it because, youknow, for me it was just
something.
I have it, right?
I had a little bit overweight.
Not too much, I must say.
I mean, weight was, you know, I,I had a few kilos to lose,
obviously.
But the, the things that reallyaffected me a lot were very low
(04:07):
energy all the time, like brainfog and things like that.
So I was always feeling tired.
I had migraines and they were ona frequency of roughly weekly,
so weekly migraines that werequite high.
As anybody who has migraines canunderstand is obviously really
not great.
And then eventually I, I hadhormonal issues.
(04:29):
So I had several times overseveral years fibroids that grew
and they had to be removed.
And each time I went to see adoctor, a gynecologist, they
said, Oh, you have to do ahysterectomy.
And I always opposed myself tothat.
And but, you know, they had to,to be removed and, Then I had
acne as well as an adult, right?
(04:49):
And, you know, a lot of things.
There were just a lot, a lot ofdifferent things.
And the kind of initially Ithought, you know, They're
normal, like the acne is normalor whatever, and they had
nothing to do with each other.
And, as I mentioned, sort of 10years ago, roughly, I came
across a way of eating healthy.
(05:09):
Right?
It happened, I have even no ideahow it happened.
I must have, you know, readsomething online or something
like that.
And I did a three weeks detox.
And after that detox, or evenduring the detox, My health
literally improved and ithappened almost like no not
overnight, but within a few daysin a few weeks That gradually my
(05:30):
energy improved my weightdropped.
I had no bloating anymore Myskin cleared up.
I was feeling obviously muchbetter and further on from
weekly migraines Now I have likeone week three or four times a
year only migraines and I neverhad any hormonal issues anywhere
after even now I'm, you know, onmenopause and, you know, I had
(05:54):
no menopausal symptoms and Iknow all my friends do.
So, you know, I really changedmy lifestyle, obviously, as
well.
It's not only nutrition, but itstarted definitely with the
nutrition and then, you know, Icleaned up my lifestyle as I
went.
But when that happened, I hadrealized a little bit before
that I was eating too muchsugar.
(06:15):
And I thought I was eating sortof healthy because you know we
were eating vegetables and youknow I'm from Europe in general
in Europe one eats a little bitbetter, right?
Not always but in general so,you know, there were it was not
all bad But there was a littlebit of sugar here in in the
coffee Then there were cookiesthen there was more tea with
(06:35):
sugar, etc, etc, and it built upI don't remember how it was, but
I calculated it all together andit was something like I don't
know You 10, 20 grams of sugaror something that came.
No, it was more actually thanthat.
Sorry.
No, that was more 50 gram orsomething over that sugar, you
know, it kind of added up alltogether.
And then also, you know, therewere a few other things, I mean,
(06:58):
you know, partying, so a fewdrinks too many and this and
that.
So it just added up, right.
And when I really changed thatand my health improved, I
realized the power of nutritionand also the lives.
sleep and stress management andall that, that came a little bit
later.
So, and at the time I was, Ijust had moved to Miami and we
(07:21):
were before living in SouthAfrica and realizing how bad
people lived in the States howunhealthy they were.
Lots of people were overweightand, you know, I just, it really
came down.
as a shock to me.
And as it is, I must havegoogled something.
And suddenly I got a Facebook adof a nutrition school.
And I said, Oh, I was kind of ata crossroad.
(07:42):
I said, Oh, that's interesting.
I want to help other people, youknow, to achieve the same as I
had.
And so I searched 60 differentnutrition schools after looking
for the best one.
I wanted a holistic approach.
I wanted really something that'sbased on science, but the
holistic you know, likeemotional, psychological,
(08:02):
spiritual health as well,incorporating all that.
And also, later when I, so I didthat school first, I did my
first certification, and then Idid the master and I specialized
in gut health and
squadcaster-fgc8_1_04-19-20 (08:17):
Mm.
squadcaster-h6g5_1_04- (08:18):
hormonal health, autoimmune diseases,
weight loss, emotional eating,diabetes, and some other things,
cancer as well, to get a reallydeeper understanding how to help
people at the time.
Deeper level.
So it's a kind of functionallevel that I'm working on.
So, yeah, that's has happenedlike eight years ago or so.
And since that I've helpedhundreds and hundreds of people
(08:40):
overcome mostly their weightloss or their weight issues,
right.
Achieve permanent weight loss.
That's what for me is importantinstead of your dieting,
overcome emotional eatingcravings.
And of course, with that addresstheir health issues that had
developed.
related to it.
squadcaster-fgc8_1_04-19 (08:58):
That's that's a really interesting
story because coming from, youknow, just eating a, you talked
about it, you know, in Europe,they think of Europeans as
healthier than most Americans,right?
But you, I really don't knowthat, you know, sugar is adding
up if you don't track, you know,when you eat sugar.
(09:20):
You know, and people actuallyreally don't know where sugar
are coming from, right?
We are We think that, you know,sugar comes from sweet things,
right?
Now, we are aware that sugar cancome from bread, from processed
foods, right?
And just having that knowledgeis really important when we were
(09:43):
talking about sugar and whatsugar is.
Really interesting because Whenyou talk about when you change
your lifestyle, you didn't justtalk about nutrition.
You also talked about lifestyle.
I want to dig deeper into that.
And You seem like you have thisgreat intuition with what's
(10:04):
really going on with your bodybecause you didn't just focus on
one thing.
You didn't just focus on dietalone, right?
Some people would just you know,pinpoint what's going on in
their body and have that oneintuition.
One culprit, which is diet,right?
But I am a believer of holistichealth as well.
(10:26):
And looking into lifestyle,sleep, you know, we talk about
the four pillars of health,right?
Sleep, stress diet are, are oneof the biggest culprits of if
we're, if we didn't have allfour foundations foundations.
Your health can go in adifferent direction.
(10:47):
Thank you so much for sharingthat.
And as also somebody who, youknow, have yo yo diet in the
past, it's really mind bogglingto say that, you know, it's, you
know, our life can be a cycle.
(11:09):
Sometimes, you know, we talkabout life as a wheel.
Sometimes, sometimes you'rereally motivated.
And sometimes you're, you havethat motivation to work out, to
lose weight, go on diets.
And then life can come to youreal quick and, you know, stress
at work.
You know, something happens inlife that Can really give us a
(11:32):
lot of stress and I appreciatethat you look at all areas of
life Lifestyle itself and whatcan you do to reduce stress to
improve sleep to improvenutrition, right?
so I want to talk about that indepth and Also, I want to ask
you first When you finally madethat change, what do you think
(11:56):
was the difference there?
In that moment that made yousay, Hey, I'm going to look into
this.
I'm going to finally change my,not just my diet, but my
lifestyle.
What do you think that is inthat moment?
squadcaster-h6g5_1_04-19-20 (12:12):
So, I, okay, for me at the time, I
think there are a couple ofthings that had happened in my
life.
I mean, I, I have two children,they're now adult, so, but at
the time they're, they're Theyactually were almost adults, I
must say, but, you know, whenyou have that, you're still they
(12:33):
were young adults so you stillwant to be a good role model and
I still today I want to be that.
So I know that has always in mylife as through various ways.
Also, you know, I had a That wasearlier, actually, a particular
time where I really looked aftermyself, practice self care,
right?
Because that was one of the bigthings as well.
(12:53):
And you mentioned the fourpillars.
There are, I believe, a littlebit more than four pillars that
are really important.
And for example, self care is,or self love is, is definitely
that as well, or goes into thatfield as well.
So, you know, looking aftermyself.
It's also probably at that timewas a defining moment that You
(13:14):
know, I'm not getting youngerand you realize, you know, when
you see like your parentsgetting older or maybe even
friends around you or so havingvarious health issues, you know,
I just want to do the best I cando.
And with my husband, we are athome.
We are really trying to Tryingto do the best we can, you know,
we work out we, we make sure weget sleep.
Stress is always a little bitmy, my thing where I have to be
(13:36):
careful.
I get easily stressed.
So I have definitely to be verymindful and it's definitely an
ongoing work.
I mean, my nutrition is reallyworked out.
Now, the one thing I want,however, to say is I am not
eating only healthy.
Right.
So I personally believe, and Imust say that depends a little
bit on where everybody is.
(13:58):
And like when I work with myclients, that depends on my
client as well, because someclients need to abstain
completely from sugar.
Otherwise, if they have acomplete sugar addiction, for
example, it's like.
You know, when you have drugaddiction or whatever you know,
you might need to abstain.
So I just want to say that veryclearly, but for me is like 80
or 90 percent of the time.
(14:19):
I really eat healthy, cleanfood, very well balanced.
I'm very much paying attentionto a macro balance and obviously
clean, you know, holistic.
Hold some food.
But I have like, you know, wehave a cheat day on Saturday.
We're there.
Yes, we have the occasion pizza.
We have occasionally maybe anice cream even or so.
But we make sure that it stillfalls under the healthy thing.
(14:42):
So maybe we have a gluten freepizza, right?
Or, you know, whatever it is.
So we're still trying as much aspossible.
That is for me something where Isay, you know, there are certain
things in my life Still, I enjoythem and my body, if I have
small amounts of them is okaywith it.
But I cannot have too much ofit.
Right.
So it's all about balancebecause after all, and that's
(15:05):
maybe also one pillar is, youknow, the fun in life and the
social part, like socialconnections.
And I know during the pandemicand I'm jumping a little bit
here, but during the pandemic, Ithink that was one of the
biggest issues of, you know, Formany people is that didn't have
the usual social connectionsanymore.
Right.
And then of course you go,because then you go into the
(15:26):
other extreme, right?
It's a little bit, and that'sthe problem with this whole,
you're, you're dieting.
Like so many people go on verystrict diets, right.
And if they're happy with it,like, you know, if somebody goes
on a keto diet and they're happywith it all fine.
Right.
But if they're not happy with itand it's a struggle.
(15:48):
then eventually somebody willfall off the wagon and go the
other way and I don't believethat is the right way to do.
squadcaster-fgc8_1_04-19-2 (15:56):
It's important that you mentioned
that because you know, I hadmany many experience about you
know friends and family going ondiets and they would go on these
very strict diets and Go on itfor maybe 30 days and they may
(16:16):
see results But because I, I, I,I tell them, don't, your body
and your mind gets traumatizedfrom an experience and going on
diets is an experience.
And when your mind experience a,you know, some may say that
(16:41):
going on some strict diet ofchicken breast and broccoli may
cause some trauma.
And so we we view diets as.
Very restrictive.
We view diets as very how, asyou may call it hard to go on
because of their pastexperiences with dieting, right?
(17:03):
When, when they go on verystrict diets.
And so I feel like going on verystrict diets without really
researching and learning aboutwhat's good for you, nutritional
wise, and you talked about agood, a very good piece about
sustainability.
And if.
(17:23):
If it makes it sustainable foryou to go on an off plan meal or
a cheat day, then if you're 80%,90 percent eating clean, then
you're still going to be comingout ahead, right?
Your body's still going to behealthy because you're 80%, 90%
(17:46):
eating healthy, right?
As opposed to eating thestandard American diet every
single day.
Right.
Which is a very good piecebecause people forget that
sustainability is key for me,for me, it's key.
I always talk about, you know, Idon't really recommend, you
know, a short term diet, we canall lose the weight.
(18:08):
But if it's not sustainable,right?
What good does it do to ourbody?
Your mind should think about howcan I make this lifestyle a long
term lifestyle, as opposed to,Hey, I want to lose weight now.
I want to be able to, you know,go on, you know, this next three
months losing 20 plus pounds.
(18:28):
And then once I reach thatweight goal.
Then what now?
Right?
What comes next?
Then winter comes along.
Boredom comes along.
And when you slip up once, and,you know, winter comes along
there's winter blues.
Next thing you know, you'vegained the 20 pounds back.
(18:51):
And we're now emotional.
We're now doubtful of ourselves.
And I wanna jump here and talkabout emotional eating.
I want to set aside diets fornow and focus on what's actually
getting us into this yo yocycle, you know, I'll talk to
you about when we're sad, whenwe're lonely and depressed, we
turn to food for comfort,whether we consciously do it or
(19:13):
unconsciously do this.
We build this unhealthyrelationship with food, right?
Where, wherever we feel theseemotions coming up, now we
associate food with happiness,which is another piece to this
puzzle because food sometimes,you know, we.
We use this as to comfortourselves.
But the problem is whenever wedo this, it gets harder and
(19:35):
harder to break.
So when you're in this loop ofunhealthy yo yo yo yoing, right,
trying to find the solution, whydoes, why doesn't diet work and
we blame ourselves.
It's just a messy situation.
So Andrea, instead of looking atthese diets, not working for us.
We got right to the root causeof the problem.
(19:57):
It's the trap that we built tohelp us cope with stress.
The eating we subscribe to whenwe are sad in the press.
You talked about this in depthin your YouTube channel and
social media channels for ourlisteners, right?
How do we finally break out ofthis trap we put ourselves in to
finally lose the weight and keepit off?
squadcaster-h6g5_1_04-19 (20:16):
That's a really, really great question,
I must say, Lawrence.
So, it's a long answer though.
Let me try and cut it down alittle bit in, in bits and
pieces here.
So first of all the, the firstthing is always for me, always,
always, always is awareness,right?
Being aware that you have anissue.
I don't want to call it aproblem.
(20:37):
Might be a problem.
Whatever you want to call it.
But that there is something.
That basically being aware thatyou are not eating because of
Eating, right?
Basically, eating of foodrather, the, the, the job of
food is to nourish our body,right?
Provide us with macro andmicronutrients.
(20:59):
That basically is the, the jobof food, right?
There are a few other things aswell there, but let's just stick
to the basics here.
So, if we use food for anything,then basically satiate our
hunger and give us thosenutrients, then it is a form of
emotional eating.
It can be because of sadness,happiness, whatever it is,
(21:22):
right?
Stress doesn't matter really.
So being aware of whenever youeat, is that because you are
physically hungry or is itbecause you are emotionally or
spiritually hungry, right?
And that's the first.
thing that you need to find out.
Now, I, for example, with myclients, I have a really very
(21:42):
simple tool, a table of allkinds of characteristics, sorry,
of emotional eating and ofphysical hunger.
So, for example when we havewhen the hunger comes on slowly
and our stomach starts likegrowling, right?
And we are really hungry foranything, that is most likely to
(22:04):
be physical hunger.
But if we come if the hungercomes very sudden like this,
Pang! It's there, right?
And it's like, you know,additionally maybe we're a
little bit tired or somethinglike that and we want a certain
food to comfort us.
then it's most likely to beemotional eating.
There are obviously a few otherthings I can't go through
(22:26):
everything now because obviouslyit takes training, it takes
time, but it's just by beingaware of these these differences
because then once we know it, wecan actually Take a decision.
Do we want to feed the let'sassume it's emotional hunger.
Do we want to feed thatemotional hunger?
Or do we want to find out how wecan address our emotions,
(22:49):
whatever they are in a healthierway in a different way than with
food, because we know obviously,the conscious level, not always
on the subconscious level, butwe know that it will not solve
the problem, right?
So if we eat emotionally,because we are stressed or sad,
or so, yes, it will give us ashort relief of something.
(23:10):
But usually we feel worse afterbecause either we've overeaten,
and then obviously, we feelworse, or we feel guilty.
Or we just you know, get alittle high and then it drops
down.
That happens especially when,for example, it is in
conjunction with our blood sugarspikes, right?
That's, by the way, why sugar,sugar and other forms of refined
(23:32):
carbohydrates affect our bloodsugar, our energy so much.
And that's why often we then goup and down in the blood sugar
and eat and eat and eat.
So it goes up, we are happy, andthen it crashes down.
And so on.
So we have to look at this aswell.
So we can just kind of find outand then decide accordingly,
right?
Do we do something different orare we really hungry?
(23:54):
And then we go and eatsomething.
So that's the first thing that Iwould really say is super
important to look at it.
And then we want to look at theroot cause as well.
And so that's one of the thingsthat I, I'm really passionate
about with everything I do withmy clients, obviously, not only
(24:15):
addressing eating, but alsohealth issues or so.
But speaking of emotionaleating, you mentioned it a
little bit earlier already,Lawrence that You know, we have
we react to stress or an emotionor something like that.
And very often that is actuallyhas started in our childhood,
(24:35):
right?
So very often in our childhood.
We had situations where foodsolved the problem, right?
And it might have at the time.
Absolutely.
So for example, to give you anidea, I don't know.
Yeah, you're pretty young.
Maybe nowadays they don't do it,but when I was young, you went
(24:55):
to the dentist and at the end ofthe dentist, they gave you a
sweetie or, you know, a lollipopor something like that.
I don't know if it's stilldentists do that today, but
anyway, so, you know, it's like,I mean, if you look at it, it's.
It's completely stupid,basically, you know, you eat
this lollipop just to go backstraight to the dentist because
you have holds of that, but theybasically give you that because
(25:16):
you had pain and you know, thesweetie makes the pain better.
So if you think of it, there areplenty of other moments in lives
of children and obviously alsoadults, but especially children,
where, you know, sometimes, forexample, I had a client there,
you know, when they were achild, the parents came home,
they were tired, they put thechild in front of TV with a bag
(25:38):
of chips, because the parentsjust needed a break, you know,
they wanted some time off or so,and the child thought the
parents don't love them, right?
And The bag of chips is thelove.
So whenever they feel maybetired or after work or they're
down or so, they will goobviously to the bag of chips,
(25:59):
because for them that's the, thecomfort, the love and so on.
So we have basically to look atthe root cause of where does it
come from.
Now this is not something thathappens overnight, right?
That's normally the work I dowith my clients to help them
find that.
And again, being aware, we canthen reverse those, limiting or
(26:19):
false beliefs we picked upduring that time.
Because when that happened, likein the instance of the child
with a bag of chips, they said,Oh, nobody loves me.
Because the parents were maybenot available or so.
The parents loved them.
There was nothing wrong with theparents, right?
But the child kind of said, Oh,my parents don't love me.
(26:40):
They don't spend time with meand whatever.
I'm not worthy.
And then we develop thosepatterns in life.
I'm not worthy.
I'm not lovable.
I'm not able to achieve mygoals.
Or whatever it is, right?
And we keep that during ourlives.
Throughout and and that holds usback obviously in several areas,
(27:01):
but this leads often toemotional eating right to a
reaction, and it could be alsoleading to alcohol or drug use
or so.
But you know, food is just aavailable.
That's why so many peoplestruggle with us.
And then we go in there and, andthat's where, then, you know, we
address, so we address, like Isaid, we are aware we address
(27:21):
the root cause.
Positive, and then we startrepla repairing the root cause,
of course, working on itbecause, By that time, often we
have also developed maybe somephysical root causes because we
have eaten unhealthy over manyyears and maybe abused our body
a little bit, we have then maybedeveloped some hormone
imbalances or, you know, ouradrenals because of stress are
(27:44):
always on overdrive.
So our adrenals are fatigued orour gut health has been
compromised or our liver healthor so.
So we need to address all thesebecause this will also influence
our health.
Eating response, because, forexample speaking of hormones,
what I mentioned earlier is thatlet's say, for example, somebody
(28:06):
is stressed the adrenals youknow, are are part of our
endocrine system.
And this can, for example,affect our hunger and satiety
hormones, ghrelin and leptin,respectively.
And when we are overly stressed,and maybe you have some thyroid
issues or so that all plays arole together, and then our
(28:29):
hunger and satiety Hormones arenot working.
And that's when we overeat, forexample, right?
So these are all filling in.
Our gut health plays a huge roleas well.
So if we eat really unhealthy, alot of sugar, we feed our bad
gut bacteria.
I don't know if you and thelisteners know, but we are about
(28:50):
90 percent of our serotonin isactually produced in the gut.
squadcaster-fgc8_1_04-19-202 (28:56):
Mm
squadcaster-h6g5_1_04-19-2 (28:56):
Now, when our gut health is
compromised, this will affectour serotonin levels.
And this, of course, will affectall our, you know, happiness and
our relaxed thing, which thenfeeds back into the emotional
eating, right?
So it becomes a complete viciouscycle.
squadcaster-fgc8_1_04-19- (29:11):
yeah.
So, I feel like I feel like thisare steps into making a change,
right?
So we start with identifying andbeing aware, which is the most
important thing because if youare not aware, it seems like you
(29:33):
are unable to address what'sgoing on, right?
Right.
It's, it starts with acceptance,I believe, and accepting that
you do have an issue withemotional eating, or you have an
issue with coping mechanisms.
And so, identifying, you talkedabout this earlier, identifying
(29:57):
between the physical hunger andemotional hunger.
And being aware of that iscritical because if you are
feeding yourself because ofemotions because of your
triggers that triggers youremotional eating, then you know
(30:19):
that you do have a problem.
You now you're aware.
And now your next step is to getto the root cause.
Okay.
What's the root cause of me?
What's the underlying issue formy emotions?
And as you go through that,there's another layer there,
(30:39):
which is now understanding guthealth and, and hormones and
addressing that issue.
Okay.
Because we talked about if youdon't, it just becomes this
cycle, right?
If you, if you don't
squadcaster-h6g5_1_04-19- (30:56):
yeah.
squadcaster-fgc8_1_04-19 (30:57):
figure out what's causing you to have
gut issues, which actually playsin a bigger role into all of
this because now diet isimportant.
We talked about that.
Stress and emotions, stresswhich triggers emotions are
actually a big part of that aswell.
(31:20):
And so just knowing, justknowing, I think leads to taking
action and taking change, right?
Now we, we we, we know thatidentify what, what is, what are
the triggers, right?
What are the triggers thatcauses me to yo yo dieting, to
yo yo diet and go into thisvicious cycle?
(31:43):
For you what has, what in yourexperience, what has been the
common triggers for emotionaleating?
Now, I want them to be able toidentify this in themselves
because I believe that that'sthe first step.
And you talked about this is toidentify emotional hunger.
(32:07):
So what are those triggers?
And what, what are the commonsymptoms of someone who is going
into emotional eating.
squadcaster-h6g5_1_04-19- (32:18):
Okay, great question.
So the triggers it literallydepends, right?
But what I'm seeing a lot is sofirst of all, a trigger,
specific trigger is very oftenfatigued.
you know, just being tired.
And that's again, going back tothe blood sugar is when your
(32:38):
blood sugar goes down, thatmight play a role.
So you might want to check on onthese things.
So that's the one thing stress,as we mentioned earlier, or
several times actually plays ahuge role.
And that, you know, usually canbe the stress trigger itself,
right?
It could be each time your bosscalls or each time, you know,
(32:58):
you have a fight with yourhusband or, you know, whatever
is happening in your life.
So it would be a
squadcaster-fgc8_1_0 (33:03):
Everything is thrown out the window.
squadcaster-h6g5_1_04-19- (33:05):
yeah, so it's a specific trigger.
It can be maybe some trauma, youknow, your child is sick or, you
know, whatever it is.
So, so fatigue boredom as wellis a lot.
I see that a lot actually.
And it's sort of a, I believeit's almost more of the, the
root cause of that is very oftenalmost more like a missing
(33:27):
purpose in life.
I see that often with Yeah.
Not exclusively, but often withpeople maybe you know, the kids
have moved out of, of the houseor maybe that they changed jobs
and the job is, or they, theyeven stopped working or whatever
it is, right.
So, can be really boredom is alot.
Some people is obviously it canbe happiness as well.
(33:49):
So happy occasions like youknow, going out with friends or
wedding, you know, things likethat, which obviously don't
happen every day usually, butyou know, they can be as well.
So it's, it, it really dependson the person.
It can of course be sadnessfeeling lonely or so these
things as well.
A lot of people are.
(34:10):
anxious or depressed and thatplays a huge role.
And I think that's one of the,um, reasons that are definitely
up coming more and more.
You see that more especiallygoing back again since the
pandemic and just, you know,with life going faster and
faster and all this, we're justbombarded with everything.
(34:31):
So it's definitely something tobe aware of.
So that's in terms of thetriggers and then What people
can do about it, it depends alittle bit now, of course,
right?
So it depends a little bit onthe trigger, but the first step,
I mean, besides what wediscussed, like being aware or
so, what I would suggest is one,one really great tool is to have
(34:55):
a little journal with your, useyour phone or whatever it is,
and write it down over maybe aweek, You know, write down
really whenever you eat orespecially whenever you eat
unplanned, right?
So outside of the normalmealtimes or so, and write down
how you feel, you know, ifyou're tired or so, and what
(35:15):
happened before is important.
Is there any circumstances andhow you feel after as well?
And you will pick up when you dothat over a couple of days, you
will pick up some patterns,right?
And you will say, Oh, it's everyday at four o'clock, right?
Or each time I come home and mykids bother me, you know,
whatever it is, right?
So you, you will find that.
(35:36):
And then, you know, again, youcan go back and then address
that.
I thought that you need helpmaybe, or you want maybe to do
some other ways to to overcomethis because depending on what
the trigger is, then you canstart working.
So if it is, for example,stress, maybe you need to do
more meditation or just, youknow, a couple of deep breaths
(35:56):
will actually kind of groundyou.
That's all that's neededsometimes, or maybe just going
for a walk.
If you're bored, right, if it'sboredom eating, then maybe you
want to take up a hobby or, youknow, just.
Just make sure that, you know,you keep yourself maybe at those
times busy with something that'sobviously healthy.
(36:17):
Read a book or, you know,whatever it could be.
If it's a stressor in your life,you might need to address that.
One, you can obviously choosehow to react to it.
And you can choose not to eat,right, and do something else.
But you might also need toaddress that stress itself,
(36:38):
especially if it's somethingregularly, right?
And of course, if it's, youknow, anxiety, depression, or
something like that, yes, youwill obviously you need to deal
with that and find other ways toovercome it, because in the end,
Eating unhealthy makes it onlyworse.
I mean, that is the one thing Ican guarantee you.
(36:58):
When you are at that stage andyou additionally eat
emotionally, it's just makingthings worse because it will
affect your hormones, yourneurotransmitters, et cetera, et
cetera.
And that will just make mattersworse.
So you definitely want them tostart working with a therapist,
with a nutrition coach or, youknow, your kind of People who
help you there and try and eatas healthy as possible, which I
(37:21):
know is not always easy, right?
That's why we need help
squadcaster-fgc8_1_04-19-202 (37:25):
Mm hmm.
I love how you point out thatit's not always easy.
It can be a simple change of,you know, maybe eliminating one
thing at a time.
Okay.
If we're having too many sugar,maybe we should cut down, we
should cut down on, on sugar.
And I feel like it, we, and thenwe talked about awareness
(37:47):
already.
And I feel like it's it requiresa lot of mindfulness at the end
of the day and being mindfulthat also knowing that causes
harm to the body.
Because we may fall into a trapof, hey, you know, it's one bag
of chip, one bag of chipwouldn't help, wouldn't hurt me.
(38:09):
I'm not going to deprive myselfof a bag of chip.
And I feel like when we fallinto that trap, and we talk
about this cycle, and we do,when you do have that promise to
yourself, that, hey, I'm goingto finally start working out,
I'm going to finally starteating healthy.
But then that one day comesalong and you fall into a trap
(38:31):
of, Hey, I'm just going to haveone bag of chip and fall into
the trap that, and so much guiltcomes from that.
And you don't know all theseemotions that gets triggered
because you've had that one bagof chip, right?
And that comes from not beingaware of not being mindful of
(38:54):
the harm that it does to you.
And I feel like having likemindfulness techniques,
mindfulness practices will helpbecause it can make you.
Aware in that moment.
Okay, this happened before.
I know this is a some side ofsome sort of cycle.
I'm emotional right now.
(39:15):
And for you to be aware in thatmoment of weakness, especially.
Allows or requires, sorry, itrequires a lot of awareness.
squadcaster-h6g5_1_04-19- (39:29):
Sure.
squadcaster-fgc8_1_04-19-20 (39:30):
Any mindfulness practices or
exercises that you'veparticularly been helpful with
clients?
I know not a lot of peoplesubscribe to meditation, right?
Not a lot of people subscribe.
You mentioned journaling is whatone key piece to being aware.
squadcaster-h6g5_1_04-19-202 (39:47):
So
squadcaster-fgc8_1_04-19-2 (39:48):
How, how does that help your clients?
squadcaster-h6g5_1_04-19-202 (39:51):
So sorry.
So, so first of all meditation,I really wish that meditation
gets a better name or vibe or sobecause so many people, I don't
know about you, if you meditate,I meditate for, I don't know,
decade more than that, much morethan that every day with Very
few exceptions.
And I enjoy meditation and Ireally go through different
(40:13):
meditations all the time.
And people think, oh, they needto sit one hour and whatever.
You can do a walking meditation,right?
You can do a meditation whileyou shower or, you know, just
sit there or whatever.
Meditation can be as long as oneminute.
It can be a breathingmeditation.
It can be a fun meditation,whatever it is.
So there's so many differentways.
(40:34):
So I believe.
You know, it's about finding theright meditation for you, but
Fine, not everybody is intothat.
I know some people struggle withjournaling.
I struggle as well.
I do journal, but it, I neededto find the right way.
But speaking about mindfulness,I really love mindful eating or
practicing mindful eating.
(40:55):
And that's what I teach myclients and it really works
well.
And literally you can do it.
can lose weight by mindful bylearning how to eat mindfully.
And it's literally requires onlythat you So you sit there when
you eat and you are in thepresent mindfulness for me means
just being in the present rightnot being on your phone right
(41:18):
while you eat, or, you know,watching TV, or even sometimes
it depends but sometimes evenengaging in a lot of discussions
might take away the focus fromeating.
So you might to decide to, toeat quietly, right?
Some, sometimes I know somefamilies do that for five
minutes, they eat quietly.
(41:40):
But basically it is about, Sothe mindful eating starts before
the eating, right?
It starts with shopping or eventhinking about what you're gonna
cook, right?
Shopping, then the cooking,right?
Because what happens is actuallywhile we cook, Already our
juices, our digestive juices inour mouth start flowing, and we
(42:03):
start developing enzymes.
And that helps us withdigestion.
And it also sends signals to ourstomach, Hey, food is coming.
So we have also the stomach acidis raising, the enzymes are
developing, etc., etc.
And that prepares for a betterdigestion.
Which means, when we digestbetter, we absorb more
(42:24):
nutrients.
When we absorb more nutrients,our body needs less food.
Because very often what happens,and it's a very important thing,
I think, to understand is, if weeat all fast, fast, fast, the
body doesn't have time, one, tokick on the hunger cues or the
satiety cues more and we eatoften more.
(42:45):
But also, when we eat too fast,As I just mentioned, you know,
our digestive system is notready and cannot take all that
food and the nutrients are justnot there.
And our body will ask our brainor give me more food because it
needs more nutrients.
By the way, also often, if ourdigestive system has been
compromised, that might be anissue actually.
(43:08):
And that's why we areovereating.
Can be.
But to go back to the mindfuleating.
So we want to start really withpreparing our mind and our body
for the eating.
So cooking has its role really.
And then the next step would beto set your table.
Right?
Maybe a nice plate, nicedecoration, whatever, flowers,
candles, whatever it is, right?
(43:28):
But really make the food looknice because, you know, it
helps.
And then when you eat, be awareof what you're eating.
So take the food in your hands.
I mean, don't do it in a fivestar restaurant, but, you know,
when you're at home, take it andactually feel how it is, right?
So, I mean, you might not wantto do that with every food, but,
you know, let's say you have astrawberry or raspberry.
(43:50):
Something like that.
You can feel how it's differentfrom maybe nuts or, you know,
whatever.
And then you do the same, youknow, you smell the food before
you put it in your mouth.
And then when you have it inyour mouth, really, you know,
swivel it around.
Try to taste the differenttastes of the food.
The consistencies as you chew.
The taste might change as well.
(44:13):
I don't know if you've noticedthat, but sometimes initially
something might be sour and thenit develops to sweet or whatever
it is, right?
So it changes as well.
So becoming more aware of whatyou do and then chew, obviously,
enough.
That's important for yourdigestion.
And then, you know, just bemindful in, in what you eat,
also the portion sizes andthings like that.
squadcaster-fgc8_1_04-19- (44:36):
Those are great tips you know, I'm s
I'm sure, guys, these are tipsthat can help you really really
be mindful of what you'reeating.
I love that you said that.
Now, cause now kids nowadays,you know, they They look for
their iPads or they watchYouTube videos while eating,
right?
And we're, we get so used tothat and now we're not even
(44:56):
sitting down at the tableanymore, right?
We, we are, we are, we areparents because they're so busy
on their phone while they'reeating, right?
And that's really hard to donowadays.
And, and love that you talkedabout this in depth because.
(45:17):
There, there is a negativeeffect to that if you're not
mindful, mindfully eating andyou're not appreciating the food
in front of you.
You talked about a very goodpiece where you're not gonna be
digesting that food and absorbeverything if you're, if you're
(45:39):
not mindful of what you'reeating, right, which is one of
you wanna be able to absorb.
all the nutrients that you need,right?
To be able to fire, fire offthose hunger cues, hunger
hormones properly, right?
Really, really, I hope you guysare taking notes.
Those are the things that arereally valuable here and what
(46:02):
we're talking today, talkingabout today.
I know we have a little bit oftime here.
I want to get to ask you aboutcravings.
Which you've talked so much you,you talked about really
religiously on your socials onyour YouTube channel.
How do we how do we now managecravings, right?
Because cravings, you know,it's, it's almost a weekend now.
(46:25):
I'm sure we have plans for theweekend, right?
And how do we manage cravingswithout derailing us to the
ultimate goal to be just healthylong term, you know, we talked
about just, you know, going onan off plan meal, maybe a cheat
day once a week, if that makesit a sustainable lifestyle for
you, but what's stopping a lotof people is.
(46:47):
That one day turns into a weekand that all starts with a
craving, right?
What's, how do we managecravings and how do we manage
this lifestyle and navigate alifestyle if we want to live a
healthy lifestyle?
squadcaster-h6g5_1_04-19-202 (47:02):
So I, I had recently a client who
said to me, Oh, she, she hadjust started with me and she,
she said, Oh, but I'm eating, Idon't know, some kind of
horribly sounding chocolatething, you know, one way, you
know, it's sugar laden and it's,it's like super unhealthy.
(47:22):
Right.
And she says, Oh, I have that inthe afternoon, but I don't have
cravings.
And I just.
Right.
Obviously, I mean, we, we knowthat unfortunately, you know, by
the food industry that put, Idon't know, whatever, I mean,
already the sugar, obviouslythey're put in plus all the
other things that make us crave,right.
So the food industry isunfortunately not very helpful
(47:45):
in there that there's so much.
So one is of course, by, byreducing the.
What makes you crave?
And that's difficult, of course,right?
So, to go back, some peoplemight do better with abstinence,
at least for a while.
Because if we continue eating itwe continue craving it, right?
(48:07):
If we stop eventually, we willalso crave it less or not at
all.
Right.
And it's just how our, you know,it's with everything, no matter
if, you know, maybe cigarettesor, you know, other things or so
eventually we are, but the trickhere is to find something that
replaces the, the substance weare craving with something else.
squadcaster-fgc8_1_04-19-20 (48:34):
Mm.
squadcaster-h6g5_1_04-19-202 (48:34):
So we obviously addressed already
about the awareness andemotional eating and all that.
So taking that aside, is that weneed to replace that because
craving is, we are cravingrepetitively, because it goes
into our dopamine.
right, our dopamine receptors.
When we crave something and weeat it, let's say it's that
(48:57):
chocolate or whatever, ourdopamine receptors get that
kick, right?
That dopamine kick and we feelgreat,
squadcaster-fgc8_1_04-19-2 (49:04):
hmm.
Mm hmm.
squadcaster-h6g5_1_04-19-202 (49:06):
So we continue craving whatever the
chocolate or whatever it is,right?
Because we are, in fact, we wantthat dopamine kick because we
love it.
squadcaster-fgc8_1_04-19-202 (49:14):
Mm
squadcaster-h6g5_1_04-19-202 (49:15):
We get the same from, you know,
maybe from dancing or from beingon our phones or whatever.
So we need to replace that.
So what I do is I have a reallygreat system that I learned from
a wonderful book called TinyHabits.
And so it's the tiny habits thatI help implement my clients and
(49:35):
I obviously use it myself too.
And it's really great.
So basically what you do is youstart to have a trigger.
So whatever that trigger is thatmakes you normally eat something
unhealthy.
And you can use that forreplacement habits or for new
habits as well.
So you have that habit.
You then replace, let's say, thechocolate with something
(49:58):
healthy.
So it might just be that it's aglass of water.
Because by the way, sometimes weare actually just thirsty and we
think we are hungry and we cravethat food, right?
So just drinking that water ormaybe going on a two minutes
walk.
So for a very short time, findsomething else to do than eating
that chocolate.
(50:20):
And then, the very importantpart is to celebrate.
So it could be yay, or a happydance, or a high five, or you
know, whatever it is.
Now, the trigger, the new habit,and the celebration are part of
these tiny habits, and it mustgo all together.
You need all the three of them,so don't skip on any of them.
(50:41):
The celebration, and that's whywe get into the dopamine, the
celebration gives us thatdopamine kick.
that replaces the dopamine kickwe got from the chocolate
before.
And eventually, we will cravethe habit that gives us that
dopamine kick.
So if it's the glass of water,we will crave to drink a glass
of water instead of chocolate.
squadcaster-fgc8_1_04-19-2 (51:04):
hmm.
Mm
squadcaster-h6g5_1_04-19 (51:06):
That's worth a lot what I shared with
you guys here.
I hope you all write it down.
You might to re listen, want tore listen, because if you got
that, you can overcome anyissues.
And you can learn specially alsoall kind of new healthy habits,
because in the end then ahealthy habit becomes a habit
that you can rely on, notanymore using willpower.
(51:29):
Hehe.
squadcaster-fgc8_1_04-19-2 (51:31):
much for sharing that really
important tip for us.
I'm sure I'm gonna re listen tothis and, and so, so I'll make
sure I don't miss anything.
I have, I have everything here.
I'm glad that we can just takeall this transcript and put it,
put it in in, in, in a few wordshere.
So thank you so much.
I know we are almost over timehere, but I want to be able to
(51:55):
get our listeners to connectwith you.
Where can people find you?
Where can people connect withyou?
squadcaster-h6g5_1_04-19-202 (52:00):
So I I'm all over social media.
My handle is wellness methodswellness methods.
I'm sure you share that in thenotes here, podcast notes.
And so on Instagram, onFacebook.
I have even a group and mywebsite is also wellnessmethods.
com.
And then I have also for yourlisteners, I have a really great
(52:23):
gift that I bring to the partyhere.
It's my food freedom foundationworkshop.
I, I'm sure you can share thelink.
Otherwise you find it also righton the top of the page on my
homepage on my website.
And that's a workshop whereactually I teach you those
healthy habits.
I mentioned, I teach you alsohow to change your mindset from
(52:44):
this negative, or I can'tachieve it to a positive one.
And the pillars really onachieving food freedom and
implementing healthy habits andgoals.
Keeping them.
So, you know, not only like aquick diet, but really achieving
a sustainable, healthylifestyle.
squadcaster-fgc8_1_04-19-2024 (53:00):
I love that.
I love that.
Thank you guys again so muchAndrea for coming on here.
Preaching sustainable lifestyle,you know, I'm all about
sustainability and all aboutlifestyle.
Thank you again so much.
I appreciate you coming on here.
Guys, if you, if you want toconnect with Andrea here link is
in the description box below.
So you guys can check that outguys.
(53:22):
So thank you guys.
Thank you again, Andrea, forsharing your story here with us.
squadcaster-h6g5_1_04-19- (53:26):
Thank you, Lawrence, for having me and
thanks everybody for listening.
And if you have any questions orso just you know, contact me on
one of those things I justshared on the channels,
squadcaster-fgc8_1_04-19-20 (53:38):
All right.
bye.
squadcaster-h6g5_1_04-19-2 (53:40):
bye.
Hey guys, we've got a specialepisode here for you.
(00:02):
This may interview with NGL KPO,a master certified
transformational coach,specializing in weight loss and
emotional eating.
We discuss the common triggersof emotional eating, such as
stress boredom and otheremotional states.
She encourages us to seekinformation and resources that
support a holistic and mindfulapproach to eating and living.
(00:24):
I can't wait for you guys tohear this.
And without further ado, here'smy interview with Andrea KPO.
squadcaster-fgc8_1_04-19-202 (00:29):
to a better health.
So excited for this guy.
Stick around today.
We have a very Caprio is arenowned weight is a renowned
weight loss and emotional eatingcoach as well as a master
certified transformationalhttps: otter.
ai coach.
Her focus is on helping businessprofessionals conquer overeating
using proven tools and lifestyletips.
(00:50):
Andrea is on a mission toempower individuals to reclaim
their health and vitality,guiding them through
personalized nutrition plans andempowering them to overcome
emotional eating patterns.
Her unique approach combinescutting edge nutritional science
with With holistic wellnesspractices, ensuring her clients
achieve long lasting results,Andrea Caprio, welcome to the
(01:13):
ketogenic coffee podcast.
squadcaster-h6g5_1_04-19-2 (01:14):
Hey, Lawrence and everybody.
Thanks for having me here.
I'm super excited to be here.
Let's do this.
squadcaster-fgc8_1_04-19- (01:20):
Let's do this.
I'm so excited to have you on,you know, I love your energy As
you just we were talking beforewe went live and I I can see
that that energy that passioncomes from somewhere that's
Really deep and I I know thatthis is something that you love
talking about so much Thank youfor for joining us today.
You know so happy that we Crosspaths because I love what you're
(01:43):
doing.
I love your message the messageof how can we free ourselves
from that?
Yo yo trap, right?
I love this because you gainedall these wealth of knowledge
through just trial and errorLooking at your story mostly
going through yourself almost,you know Everyone that I had on,
(02:06):
on this podcast was a yo yodieter, you know, trapped in
their own ways, right?
I'm not an exception, we talkedabout this.
I too struggled with it foryears, especially since you talk
a lot about how to curb ourcravings.
So, would love to go deeper inthese topics.
So, Andrea I love it when healthexperts talk about personal
(02:28):
experiences.
And their own health journey,you've went through major health
struggles and tried manydifferent approaches for many,
many years, not just for weightloss, but also just for, you
know, healthy to be healthy ingeneral.
Can you take us back to thatmoment when you realized that
your lifestyle habits or maybeemotional eating, as we call it,
(02:53):
are negatively impacting yourwell being?
And Now you wanted to make thatchange.
When was that moment?
And can you tell us that story?
Mm-Hmm.
squadcaster-h6g5_1_04-19-20 (03:00):
So, yes, I, I, I believe like many
in, in this field have their ownjourney and, you know, I'm no
exception to the rule here.
So I had probably around like 10years or something like that.
And even before that, obviouslybuilding up to that, but 10
years ago, nine, 10 years ago, Ihad kind of this.
epiphany that maybe I've beeneating a little bit too much
(03:24):
sugar or too much unhealthythings, right?
And that is basically came at atime where previously, I have
been suffering for many, manyyears on various little things
that became bigger things,right?
So initially you don't reallynotice it, right?
So for example, for me, it was,I was feeling bloated all the
(03:46):
time, right?
Like every day, all the time.
And I kind of thought it'snormal, right?
Everybody has it because, youknow, for me it was just
something.
I have it, right?
I had a little bit overweight.
Not too much, I must say.
I mean, weight was, you know, I,I had a few kilos to lose,
obviously.
But the, the things that reallyaffected me a lot were very low
(04:07):
energy all the time, like brainfog and things like that.
So I was always feeling tired.
I had migraines and they were ona frequency of roughly weekly,
so weekly migraines that werequite high.
As anybody who has migraines canunderstand is obviously really
not great.
And then eventually I, I hadhormonal issues.
(04:29):
So I had several times overseveral years fibroids that grew
and they had to be removed.
And each time I went to see adoctor, a gynecologist, they
said, Oh, you have to do ahysterectomy.
And I always opposed myself tothat.
And but, you know, they had to,to be removed and, Then I had
acne as well as an adult, right?
(04:49):
And, you know, a lot of things.
There were just a lot, a lot ofdifferent things.
And the kind of initially Ithought, you know, They're
normal, like the acne is normalor whatever, and they had
nothing to do with each other.
And, as I mentioned, sort of 10years ago, roughly, I came
across a way of eating healthy.
(05:09):
Right?
It happened, I have even no ideahow it happened.
I must have, you know, readsomething online or something
like that.
And I did a three weeks detox.
And after that detox, or evenduring the detox, My health
literally improved and ithappened almost like no not
overnight, but within a few daysin a few weeks That gradually my
(05:30):
energy improved my weightdropped.
I had no bloating anymore Myskin cleared up.
I was feeling obviously muchbetter and further on from
weekly migraines Now I have likeone week three or four times a
year only migraines and I neverhad any hormonal issues anywhere
after even now I'm, you know, onmenopause and, you know, I had
(05:54):
no menopausal symptoms and Iknow all my friends do.
So, you know, I really changedmy lifestyle, obviously, as
well.
It's not only nutrition, but itstarted definitely with the
nutrition and then, you know, Icleaned up my lifestyle as I
went.
But when that happened, I hadrealized a little bit before
that I was eating too muchsugar.
(06:15):
And I thought I was eating sortof healthy because you know we
were eating vegetables and youknow I'm from Europe in general
in Europe one eats a little bitbetter, right?
Not always but in general so,you know, there were it was not
all bad But there was a littlebit of sugar here in in the
coffee Then there were cookiesthen there was more tea with
(06:35):
sugar, etc, etc, and it built upI don't remember how it was, but
I calculated it all together andit was something like I don't
know You 10, 20 grams of sugaror something that came.
No, it was more actually thanthat.
Sorry.
No, that was more 50 gram orsomething over that sugar, you
know, it kind of added up alltogether.
And then also, you know, therewere a few other things, I mean,
(06:58):
you know, partying, so a fewdrinks too many and this and
that.
So it just added up, right.
And when I really changed thatand my health improved, I
realized the power of nutritionand also the lives.
sleep and stress management andall that, that came a little bit
later.
So, and at the time I was, Ijust had moved to Miami and we
(07:21):
were before living in SouthAfrica and realizing how bad
people lived in the States howunhealthy they were.
Lots of people were overweightand, you know, I just, it really
came down.
as a shock to me.
And as it is, I must havegoogled something.
And suddenly I got a Facebook adof a nutrition school.
And I said, Oh, I was kind of ata crossroad.
(07:42):
I said, Oh, that's interesting.
I want to help other people, youknow, to achieve the same as I
had.
And so I searched 60 differentnutrition schools after looking
for the best one.
I wanted a holistic approach.
I wanted really something that'sbased on science, but the
holistic you know, likeemotional, psychological,
(08:02):
spiritual health as well,incorporating all that.
And also, later when I, so I didthat school first, I did my
first certification, and then Idid the master and I specialized
in gut health and
squadcaster-fgc8_1_04-19-20 (08:17):
Mm.
squadcaster-h6g5_1_04- (08:18):
hormonal health, autoimmune diseases,
weight loss, emotional eating,diabetes, and some other things,
cancer as well, to get a reallydeeper understanding how to help
people at the time.
Deeper level.
So it's a kind of functionallevel that I'm working on.
So, yeah, that's has happenedlike eight years ago or so.
And since that I've helpedhundreds and hundreds of people
(08:40):
overcome mostly their weightloss or their weight issues,
right.
Achieve permanent weight loss.
That's what for me is importantinstead of your dieting,
overcome emotional eatingcravings.
And of course, with that addresstheir health issues that had
developed.
related to it.
squadcaster-fgc8_1_04-19 (08:58):
That's that's a really interesting
story because coming from, youknow, just eating a, you talked
about it, you know, in Europe,they think of Europeans as
healthier than most Americans,right?
But you, I really don't knowthat, you know, sugar is adding
up if you don't track, you know,when you eat sugar.
(09:20):
You know, and people actuallyreally don't know where sugar
are coming from, right?
We are We think that, you know,sugar comes from sweet things,
right?
Now, we are aware that sugar cancome from bread, from processed
foods, right?
And just having that knowledgeis really important when we were
(09:43):
talking about sugar and whatsugar is.
Really interesting because Whenyou talk about when you change
your lifestyle, you didn't justtalk about nutrition.
You also talked about lifestyle.
I want to dig deeper into that.
And You seem like you have thisgreat intuition with what's
(10:04):
really going on with your bodybecause you didn't just focus on
one thing.
You didn't just focus on dietalone, right?
Some people would just you know,pinpoint what's going on in
their body and have that oneintuition.
One culprit, which is diet,right?
But I am a believer of holistichealth as well.
(10:26):
And looking into lifestyle,sleep, you know, we talk about
the four pillars of health,right?
Sleep, stress diet are, are oneof the biggest culprits of if
we're, if we didn't have allfour foundations foundations.
Your health can go in adifferent direction.
(10:47):
Thank you so much for sharingthat.
And as also somebody who, youknow, have yo yo diet in the
past, it's really mind bogglingto say that, you know, it's, you
know, our life can be a cycle.
(11:09):
Sometimes, you know, we talkabout life as a wheel.
Sometimes, sometimes you'rereally motivated.
And sometimes you're, you havethat motivation to work out, to
lose weight, go on diets.
And then life can come to youreal quick and, you know, stress
at work.
You know, something happens inlife that Can really give us a
(11:32):
lot of stress and I appreciatethat you look at all areas of
life Lifestyle itself and whatcan you do to reduce stress to
improve sleep to improvenutrition, right?
so I want to talk about that indepth and Also, I want to ask
you first When you finally madethat change, what do you think
(11:56):
was the difference there?
In that moment that made yousay, Hey, I'm going to look into
this.
I'm going to finally change my,not just my diet, but my
lifestyle.
What do you think that is inthat moment?
squadcaster-h6g5_1_04-19-20 (12:12):
So, I, okay, for me at the time, I
think there are a couple ofthings that had happened in my
life.
I mean, I, I have two children,they're now adult, so, but at
the time they're, they're Theyactually were almost adults, I
must say, but, you know, whenyou have that, you're still they
(12:33):
were young adults so you stillwant to be a good role model and
I still today I want to be that.
So I know that has always in mylife as through various ways.
Also, you know, I had a That wasearlier, actually, a particular
time where I really looked aftermyself, practice self care,
right?
Because that was one of the bigthings as well.
(12:53):
And you mentioned the fourpillars.
There are, I believe, a littlebit more than four pillars that
are really important.
And for example, self care is,or self love is, is definitely
that as well, or goes into thatfield as well.
So, you know, looking aftermyself.
It's also probably at that timewas a defining moment that You
(13:14):
know, I'm not getting youngerand you realize, you know, when
you see like your parentsgetting older or maybe even
friends around you or so havingvarious health issues, you know,
I just want to do the best I cando.
And with my husband, we are athome.
We are really trying to Tryingto do the best we can, you know,
we work out we, we make sure weget sleep.
Stress is always a little bitmy, my thing where I have to be
(13:36):
careful.
I get easily stressed.
So I have definitely to be verymindful and it's definitely an
ongoing work.
I mean, my nutrition is reallyworked out.
Now, the one thing I want,however, to say is I am not
eating only healthy.
Right.
So I personally believe, and Imust say that depends a little
bit on where everybody is.
(13:58):
And like when I work with myclients, that depends on my
client as well, because someclients need to abstain
completely from sugar.
Otherwise, if they have acomplete sugar addiction, for
example, it's like.
You know, when you have drugaddiction or whatever you know,
you might need to abstain.
So I just want to say that veryclearly, but for me is like 80
or 90 percent of the time.
(14:19):
I really eat healthy, cleanfood, very well balanced.
I'm very much paying attentionto a macro balance and obviously
clean, you know, holistic.
Hold some food.
But I have like, you know, wehave a cheat day on Saturday.
We're there.
Yes, we have the occasion pizza.
We have occasionally maybe anice cream even or so.
But we make sure that it stillfalls under the healthy thing.
(14:42):
So maybe we have a gluten freepizza, right?
Or, you know, whatever it is.
So we're still trying as much aspossible.
That is for me something where Isay, you know, there are certain
things in my life Still, I enjoythem and my body, if I have
small amounts of them is okaywith it.
But I cannot have too much ofit.
Right.
So it's all about balancebecause after all, and that's
(15:05):
maybe also one pillar is, youknow, the fun in life and the
social part, like socialconnections.
And I know during the pandemicand I'm jumping a little bit
here, but during the pandemic, Ithink that was one of the
biggest issues of, you know, Formany people is that didn't have
the usual social connectionsanymore.
Right.
And then of course you go,because then you go into the
(15:26):
other extreme, right?
It's a little bit, and that'sthe problem with this whole,
you're, you're dieting.
Like so many people go on verystrict diets, right.
And if they're happy with it,like, you know, if somebody goes
on a keto diet and they're happywith it all fine.
Right.
But if they're not happy with itand it's a struggle.
(15:48):
then eventually somebody willfall off the wagon and go the
other way and I don't believethat is the right way to do.
squadcaster-fgc8_1_04-19-2 (15:56):
It's important that you mentioned
that because you know, I hadmany many experience about you
know friends and family going ondiets and they would go on these
very strict diets and Go on itfor maybe 30 days and they may
(16:16):
see results But because I, I, I,I tell them, don't, your body
and your mind gets traumatizedfrom an experience and going on
diets is an experience.
And when your mind experience a,you know, some may say that
(16:41):
going on some strict diet ofchicken breast and broccoli may
cause some trauma.
And so we we view diets as.
Very restrictive.
We view diets as very how, asyou may call it hard to go on
because of their pastexperiences with dieting, right?
(17:03):
When, when they go on verystrict diets.
And so I feel like going on verystrict diets without really
researching and learning aboutwhat's good for you, nutritional
wise, and you talked about agood, a very good piece about
sustainability.
And if.
(17:23):
If it makes it sustainable foryou to go on an off plan meal or
a cheat day, then if you're 80%,90 percent eating clean, then
you're still going to be comingout ahead, right?
Your body's still going to behealthy because you're 80%, 90%
(17:46):
eating healthy, right?
As opposed to eating thestandard American diet every
single day.
Right.
Which is a very good piecebecause people forget that
sustainability is key for me,for me, it's key.
I always talk about, you know, Idon't really recommend, you
know, a short term diet, we canall lose the weight.
(18:08):
But if it's not sustainable,right?
What good does it do to ourbody?
Your mind should think about howcan I make this lifestyle a long
term lifestyle, as opposed to,Hey, I want to lose weight now.
I want to be able to, you know,go on, you know, this next three
months losing 20 plus pounds.
(18:28):
And then once I reach thatweight goal.
Then what now?
Right?
What comes next?
Then winter comes along.
Boredom comes along.
And when you slip up once, and,you know, winter comes along
there's winter blues.
Next thing you know, you'vegained the 20 pounds back.
(18:51):
And we're now emotional.
We're now doubtful of ourselves.
And I wanna jump here and talkabout emotional eating.
I want to set aside diets fornow and focus on what's actually
getting us into this yo yocycle, you know, I'll talk to
you about when we're sad, whenwe're lonely and depressed, we
turn to food for comfort,whether we consciously do it or
(19:13):
unconsciously do this.
We build this unhealthyrelationship with food, right?
Where, wherever we feel theseemotions coming up, now we
associate food with happiness,which is another piece to this
puzzle because food sometimes,you know, we.
We use this as to comfortourselves.
But the problem is whenever wedo this, it gets harder and
(19:35):
harder to break.
So when you're in this loop ofunhealthy yo yo yo yoing, right,
trying to find the solution, whydoes, why doesn't diet work and
we blame ourselves.
It's just a messy situation.
So Andrea, instead of looking atthese diets, not working for us.
We got right to the root causeof the problem.
(19:57):
It's the trap that we built tohelp us cope with stress.
The eating we subscribe to whenwe are sad in the press.
You talked about this in depthin your YouTube channel and
social media channels for ourlisteners, right?
How do we finally break out ofthis trap we put ourselves in to
finally lose the weight and keepit off?
squadcaster-h6g5_1_04-19 (20:16):
That's a really, really great question,
I must say, Lawrence.
So, it's a long answer though.
Let me try and cut it down alittle bit in, in bits and
pieces here.
So first of all the, the firstthing is always for me, always,
always, always is awareness,right?
Being aware that you have anissue.
I don't want to call it aproblem.
(20:37):
Might be a problem.
Whatever you want to call it.
But that there is something.
That basically being aware thatyou are not eating because of
Eating, right?
Basically, eating of foodrather, the, the, the job of
food is to nourish our body,right?
Provide us with macro andmicronutrients.
(20:59):
That basically is the, the jobof food, right?
There are a few other things aswell there, but let's just stick
to the basics here.
So, if we use food for anything,then basically satiate our
hunger and give us thosenutrients, then it is a form of
emotional eating.
It can be because of sadness,happiness, whatever it is,
(21:22):
right?
Stress doesn't matter really.
So being aware of whenever youeat, is that because you are
physically hungry or is itbecause you are emotionally or
spiritually hungry, right?
And that's the first.
thing that you need to find out.
Now, I, for example, with myclients, I have a really very
(21:42):
simple tool, a table of allkinds of characteristics, sorry,
of emotional eating and ofphysical hunger.
So, for example when we havewhen the hunger comes on slowly
and our stomach starts likegrowling, right?
And we are really hungry foranything, that is most likely to
(22:04):
be physical hunger.
But if we come if the hungercomes very sudden like this,
Pang! It's there, right?
And it's like, you know,additionally maybe we're a
little bit tired or somethinglike that and we want a certain
food to comfort us.
then it's most likely to beemotional eating.
There are obviously a few otherthings I can't go through
(22:26):
everything now because obviouslyit takes training, it takes
time, but it's just by beingaware of these these differences
because then once we know it, wecan actually Take a decision.
Do we want to feed the let'sassume it's emotional hunger.
Do we want to feed thatemotional hunger?
Or do we want to find out how wecan address our emotions,
(22:49):
whatever they are in a healthierway in a different way than with
food, because we know obviously,the conscious level, not always
on the subconscious level, butwe know that it will not solve
the problem, right?
So if we eat emotionally,because we are stressed or sad,
or so, yes, it will give us ashort relief of something.
(23:10):
But usually we feel worse afterbecause either we've overeaten,
and then obviously, we feelworse, or we feel guilty.
Or we just you know, get alittle high and then it drops
down.
That happens especially when,for example, it is in
conjunction with our blood sugarspikes, right?
That's, by the way, why sugar,sugar and other forms of refined
(23:32):
carbohydrates affect our bloodsugar, our energy so much.
And that's why often we then goup and down in the blood sugar
and eat and eat and eat.
So it goes up, we are happy, andthen it crashes down.
And so on.
So we have to look at this aswell.
So we can just kind of find outand then decide accordingly,
right?
Do we do something different orare we really hungry?
(23:54):
And then we go and eatsomething.
So that's the first thing that Iwould really say is super
important to look at it.
And then we want to look at theroot cause as well.
And so that's one of the thingsthat I, I'm really passionate
about with everything I do withmy clients, obviously, not only
(24:15):
addressing eating, but alsohealth issues or so.
But speaking of emotionaleating, you mentioned it a
little bit earlier already,Lawrence that You know, we have
we react to stress or an emotionor something like that.
And very often that is actuallyhas started in our childhood,
(24:35):
right?
So very often in our childhood.
We had situations where foodsolved the problem, right?
And it might have at the time.
Absolutely.
So for example, to give you anidea, I don't know.
Yeah, you're pretty young.
Maybe nowadays they don't do it,but when I was young, you went
(24:55):
to the dentist and at the end ofthe dentist, they gave you a
sweetie or, you know, a lollipopor something like that.
I don't know if it's stilldentists do that today, but
anyway, so, you know, it's like,I mean, if you look at it, it's.
It's completely stupid,basically, you know, you eat
this lollipop just to go backstraight to the dentist because
you have holds of that, but theybasically give you that because
(25:16):
you had pain and you know, thesweetie makes the pain better.
So if you think of it, there areplenty of other moments in lives
of children and obviously alsoadults, but especially children,
where, you know, sometimes, forexample, I had a client there,
you know, when they were achild, the parents came home,
they were tired, they put thechild in front of TV with a bag
(25:38):
of chips, because the parentsjust needed a break, you know,
they wanted some time off or so,and the child thought the
parents don't love them, right?
And The bag of chips is thelove.
So whenever they feel maybetired or after work or they're
down or so, they will goobviously to the bag of chips,
(25:59):
because for them that's the, thecomfort, the love and so on.
So we have basically to look atthe root cause of where does it
come from.
Now this is not something thathappens overnight, right?
That's normally the work I dowith my clients to help them
find that.
And again, being aware, we canthen reverse those, limiting or
(26:19):
false beliefs we picked upduring that time.
Because when that happened, likein the instance of the child
with a bag of chips, they said,Oh, nobody loves me.
Because the parents were maybenot available or so.
The parents loved them.
There was nothing wrong with theparents, right?
But the child kind of said, Oh,my parents don't love me.
(26:40):
They don't spend time with meand whatever.
I'm not worthy.
And then we develop thosepatterns in life.
I'm not worthy.
I'm not lovable.
I'm not able to achieve mygoals.
Or whatever it is, right?
And we keep that during ourlives.
Throughout and and that holds usback obviously in several areas,
(27:01):
but this leads often toemotional eating right to a
reaction, and it could be alsoleading to alcohol or drug use
or so.
But you know, food is just aavailable.
That's why so many peoplestruggle with us.
And then we go in there and, andthat's where, then, you know, we
address, so we address, like Isaid, we are aware we address
(27:21):
the root cause.
Positive, and then we startrepla repairing the root cause,
of course, working on itbecause, By that time, often we
have also developed maybe somephysical root causes because we
have eaten unhealthy over manyyears and maybe abused our body
a little bit, we have then maybedeveloped some hormone
imbalances or, you know, ouradrenals because of stress are
(27:44):
always on overdrive.
So our adrenals are fatigued orour gut health has been
compromised or our liver healthor so.
So we need to address all thesebecause this will also influence
our health.
Eating response, because, forexample speaking of hormones,
what I mentioned earlier is thatlet's say, for example, somebody
(28:06):
is stressed the adrenals youknow, are are part of our
endocrine system.
And this can, for example,affect our hunger and satiety
hormones, ghrelin and leptin,respectively.
And when we are overly stressed,and maybe you have some thyroid
issues or so that all plays arole together, and then our
(28:29):
hunger and satiety Hormones arenot working.
And that's when we overeat, forexample, right?
So these are all filling in.
Our gut health plays a huge roleas well.
So if we eat really unhealthy, alot of sugar, we feed our bad
gut bacteria.
I don't know if you and thelisteners know, but we are about
(28:50):
90 percent of our serotonin isactually produced in the gut.
squadcaster-fgc8_1_04-19-202 (28:56):
Mm
squadcaster-h6g5_1_04-19-2 (28:56):
Now, when our gut health is
compromised, this will affectour serotonin levels.
And this, of course, will affectall our, you know, happiness and
our relaxed thing, which thenfeeds back into the emotional
eating, right?
So it becomes a complete viciouscycle.
squadcaster-fgc8_1_04-19- (29:11):
yeah.
So, I feel like I feel like thisare steps into making a change,
right?
So we start with identifying andbeing aware, which is the most
important thing because if youare not aware, it seems like you
(29:33):
are unable to address what'sgoing on, right?
Right.
It's, it starts with acceptance,I believe, and accepting that
you do have an issue withemotional eating, or you have an
issue with coping mechanisms.
And so, identifying, you talkedabout this earlier, identifying
(29:57):
between the physical hunger andemotional hunger.
And being aware of that iscritical because if you are
feeding yourself because ofemotions because of your
triggers that triggers youremotional eating, then you know
(30:19):
that you do have a problem.
You now you're aware.
And now your next step is to getto the root cause.
Okay.
What's the root cause of me?
What's the underlying issue formy emotions?
And as you go through that,there's another layer there,
(30:39):
which is now understanding guthealth and, and hormones and
addressing that issue.
Okay.
Because we talked about if youdon't, it just becomes this
cycle, right?
If you, if you don't
squadcaster-h6g5_1_04-19- (30:56):
yeah.
squadcaster-fgc8_1_04-19 (30:57):
figure out what's causing you to have
gut issues, which actually playsin a bigger role into all of
this because now diet isimportant.
We talked about that.
Stress and emotions, stresswhich triggers emotions are
actually a big part of that aswell.
(31:20):
And so just knowing, justknowing, I think leads to taking
action and taking change, right?
Now we, we we, we know thatidentify what, what is, what are
the triggers, right?
What are the triggers thatcauses me to yo yo dieting, to
yo yo diet and go into thisvicious cycle?
(31:43):
For you what has, what in yourexperience, what has been the
common triggers for emotionaleating?
Now, I want them to be able toidentify this in themselves
because I believe that that'sthe first step.
And you talked about this is toidentify emotional hunger.
(32:07):
So what are those triggers?
And what, what are the commonsymptoms of someone who is going
into emotional eating.
squadcaster-h6g5_1_04-19- (32:18):
Okay, great question.
So the triggers it literallydepends, right?
But what I'm seeing a lot is sofirst of all, a trigger,
specific trigger is very oftenfatigued.
you know, just being tired.
And that's again, going back tothe blood sugar is when your
(32:38):
blood sugar goes down, thatmight play a role.
So you might want to check on onthese things.
So that's the one thing stress,as we mentioned earlier, or
several times actually plays ahuge role.
And that, you know, usually canbe the stress trigger itself,
right?
It could be each time your bosscalls or each time, you know,
(32:58):
you have a fight with yourhusband or, you know, whatever
is happening in your life.
So it would be a
squadcaster-fgc8_1_0 (33:03):
Everything is thrown out the window.
squadcaster-h6g5_1_04-19- (33:05):
yeah, so it's a specific trigger.
It can be maybe some trauma, youknow, your child is sick or, you
know, whatever it is.
So, so fatigue boredom as wellis a lot.
I see that a lot actually.
And it's sort of a, I believeit's almost more of the, the
root cause of that is very oftenalmost more like a missing
(33:27):
purpose in life.
I see that often with Yeah.
Not exclusively, but often withpeople maybe you know, the kids
have moved out of, of the houseor maybe that they changed jobs
and the job is, or they, theyeven stopped working or whatever
it is, right.
So, can be really boredom is alot.
Some people is obviously it canbe happiness as well.
(33:49):
So happy occasions like youknow, going out with friends or
wedding, you know, things likethat, which obviously don't
happen every day usually, butyou know, they can be as well.
So it's, it, it really dependson the person.
It can of course be sadnessfeeling lonely or so these
things as well.
A lot of people are.
(34:10):
anxious or depressed and thatplays a huge role.
And I think that's one of the,um, reasons that are definitely
up coming more and more.
You see that more especiallygoing back again since the
pandemic and just, you know,with life going faster and
faster and all this, we're justbombarded with everything.
(34:31):
So it's definitely something tobe aware of.
So that's in terms of thetriggers and then What people
can do about it, it depends alittle bit now, of course,
right?
So it depends a little bit onthe trigger, but the first step,
I mean, besides what wediscussed, like being aware or
so, what I would suggest is one,one really great tool is to have
(34:55):
a little journal with your, useyour phone or whatever it is,
and write it down over maybe aweek, You know, write down
really whenever you eat orespecially whenever you eat
unplanned, right?
So outside of the normalmealtimes or so, and write down
how you feel, you know, ifyou're tired or so, and what
(35:15):
happened before is important.
Is there any circumstances andhow you feel after as well?
And you will pick up when you dothat over a couple of days, you
will pick up some patterns,right?
And you will say, Oh, it's everyday at four o'clock, right?
Or each time I come home and mykids bother me, you know,
whatever it is, right?
So you, you will find that.
(35:36):
And then, you know, again, youcan go back and then address
that.
I thought that you need helpmaybe, or you want maybe to do
some other ways to to overcomethis because depending on what
the trigger is, then you canstart working.
So if it is, for example,stress, maybe you need to do
more meditation or just, youknow, a couple of deep breaths
(35:56):
will actually kind of groundyou.
That's all that's neededsometimes, or maybe just going
for a walk.
If you're bored, right, if it'sboredom eating, then maybe you
want to take up a hobby or, youknow, just.
Just make sure that, you know,you keep yourself maybe at those
times busy with something that'sobviously healthy.
(36:17):
Read a book or, you know,whatever it could be.
If it's a stressor in your life,you might need to address that.
One, you can obviously choosehow to react to it.
And you can choose not to eat,right, and do something else.
But you might also need toaddress that stress itself,
(36:38):
especially if it's somethingregularly, right?
And of course, if it's, youknow, anxiety, depression, or
something like that, yes, youwill obviously you need to deal
with that and find other ways toovercome it, because in the end,
Eating unhealthy makes it onlyworse.
I mean, that is the one thing Ican guarantee you.
(36:58):
When you are at that stage andyou additionally eat
emotionally, it's just makingthings worse because it will
affect your hormones, yourneurotransmitters, et cetera, et
cetera.
And that will just make mattersworse.
So you definitely want them tostart working with a therapist,
with a nutrition coach or, youknow, your kind of People who
help you there and try and eatas healthy as possible, which I
(37:21):
know is not always easy, right?
That's why we need help
squadcaster-fgc8_1_04-19-202 (37:25):
Mm hmm.
I love how you point out thatit's not always easy.
It can be a simple change of,you know, maybe eliminating one
thing at a time.
Okay.
If we're having too many sugar,maybe we should cut down, we
should cut down on, on sugar.
And I feel like it, we, and thenwe talked about awareness
(37:47):
already.
And I feel like it's it requiresa lot of mindfulness at the end
of the day and being mindfulthat also knowing that causes
harm to the body.
Because we may fall into a trapof, hey, you know, it's one bag
of chip, one bag of chipwouldn't help, wouldn't hurt me.
(38:09):
I'm not going to deprive myselfof a bag of chip.
And I feel like when we fallinto that trap, and we talk
about this cycle, and we do,when you do have that promise to
yourself, that, hey, I'm goingto finally start working out,
I'm going to finally starteating healthy.
But then that one day comesalong and you fall into a trap
(38:31):
of, Hey, I'm just going to haveone bag of chip and fall into
the trap that, and so much guiltcomes from that.
And you don't know all theseemotions that gets triggered
because you've had that one bagof chip, right?
And that comes from not beingaware of not being mindful of
(38:54):
the harm that it does to you.
And I feel like having likemindfulness techniques,
mindfulness practices will helpbecause it can make you.
Aware in that moment.
Okay, this happened before.
I know this is a some side ofsome sort of cycle.
I'm emotional right now.
(39:15):
And for you to be aware in thatmoment of weakness, especially.
Allows or requires, sorry, itrequires a lot of awareness.
squadcaster-h6g5_1_04-19- (39:29):
Sure.
squadcaster-fgc8_1_04-19-20 (39:30):
Any mindfulness practices or
exercises that you'veparticularly been helpful with
clients?
I know not a lot of peoplesubscribe to meditation, right?
Not a lot of people subscribe.
You mentioned journaling is whatone key piece to being aware.
squadcaster-h6g5_1_04-19-202 (39:47):
So
squadcaster-fgc8_1_04-19-2 (39:48):
How, how does that help your clients?
squadcaster-h6g5_1_04-19-202 (39:51):
So sorry.
So, so first of all meditation,I really wish that meditation
gets a better name or vibe or sobecause so many people, I don't
know about you, if you meditate,I meditate for, I don't know,
decade more than that, much morethan that every day with Very
few exceptions.
And I enjoy meditation and Ireally go through different
(40:13):
meditations all the time.
And people think, oh, they needto sit one hour and whatever.
You can do a walking meditation,right?
You can do a meditation whileyou shower or, you know, just
sit there or whatever.
Meditation can be as long as oneminute.
It can be a breathingmeditation.
It can be a fun meditation,whatever it is.
So there's so many differentways.
(40:34):
So I believe.
You know, it's about finding theright meditation for you, but
Fine, not everybody is intothat.
I know some people struggle withjournaling.
I struggle as well.
I do journal, but it, I neededto find the right way.
But speaking about mindfulness,I really love mindful eating or
practicing mindful eating.
(40:55):
And that's what I teach myclients and it really works
well.
And literally you can do it.
can lose weight by mindful bylearning how to eat mindfully.
And it's literally requires onlythat you So you sit there when
you eat and you are in thepresent mindfulness for me means
just being in the present rightnot being on your phone right
(41:18):
while you eat, or, you know,watching TV, or even sometimes
it depends but sometimes evenengaging in a lot of discussions
might take away the focus fromeating.
So you might to decide to, toeat quietly, right?
Some, sometimes I know somefamilies do that for five
minutes, they eat quietly.
(41:40):
But basically it is about, Sothe mindful eating starts before
the eating, right?
It starts with shopping or eventhinking about what you're gonna
cook, right?
Shopping, then the cooking,right?
Because what happens is actuallywhile we cook, Already our
juices, our digestive juices inour mouth start flowing, and we
(42:03):
start developing enzymes.
And that helps us withdigestion.
And it also sends signals to ourstomach, Hey, food is coming.
So we have also the stomach acidis raising, the enzymes are
developing, etc., etc.
And that prepares for a betterdigestion.
Which means, when we digestbetter, we absorb more
(42:24):
nutrients.
When we absorb more nutrients,our body needs less food.
Because very often what happens,and it's a very important thing,
I think, to understand is, if weeat all fast, fast, fast, the
body doesn't have time, one, tokick on the hunger cues or the
satiety cues more and we eatoften more.
(42:45):
But also, when we eat too fast,As I just mentioned, you know,
our digestive system is notready and cannot take all that
food and the nutrients are justnot there.
And our body will ask our brainor give me more food because it
needs more nutrients.
By the way, also often, if ourdigestive system has been
compromised, that might be anissue actually.
(43:08):
And that's why we areovereating.
Can be.
But to go back to the mindfuleating.
So we want to start really withpreparing our mind and our body
for the eating.
So cooking has its role really.
And then the next step would beto set your table.
Right?
Maybe a nice plate, nicedecoration, whatever, flowers,
candles, whatever it is, right?
(43:28):
But really make the food looknice because, you know, it
helps.
And then when you eat, be awareof what you're eating.
So take the food in your hands.
I mean, don't do it in a fivestar restaurant, but, you know,
when you're at home, take it andactually feel how it is, right?
So, I mean, you might not wantto do that with every food, but,
you know, let's say you have astrawberry or raspberry.
(43:50):
Something like that.
You can feel how it's differentfrom maybe nuts or, you know,
whatever.
And then you do the same, youknow, you smell the food before
you put it in your mouth.
And then when you have it inyour mouth, really, you know,
swivel it around.
Try to taste the differenttastes of the food.
The consistencies as you chew.
The taste might change as well.
(44:13):
I don't know if you've noticedthat, but sometimes initially
something might be sour and thenit develops to sweet or whatever
it is, right?
So it changes as well.
So becoming more aware of whatyou do and then chew, obviously,
enough.
That's important for yourdigestion.
And then, you know, just bemindful in, in what you eat,
also the portion sizes andthings like that.
squadcaster-fgc8_1_04-19- (44:36):
Those are great tips you know, I'm s
I'm sure, guys, these are tipsthat can help you really really
be mindful of what you'reeating.
I love that you said that.
Now, cause now kids nowadays,you know, they They look for
their iPads or they watchYouTube videos while eating,
right?
And we're, we get so used tothat and now we're not even
(44:56):
sitting down at the tableanymore, right?
We, we are, we are, we areparents because they're so busy
on their phone while they'reeating, right?
And that's really hard to donowadays.
And, and love that you talkedabout this in depth because.
(45:17):
There, there is a negativeeffect to that if you're not
mindful, mindfully eating andyou're not appreciating the food
in front of you.
You talked about a very goodpiece where you're not gonna be
digesting that food and absorbeverything if you're, if you're
(45:39):
not mindful of what you'reeating, right, which is one of
you wanna be able to absorb.
all the nutrients that you need,right?
To be able to fire, fire offthose hunger cues, hunger
hormones properly, right?
Really, really, I hope you guysare taking notes.
Those are the things that arereally valuable here and what
(46:02):
we're talking today, talkingabout today.
I know we have a little bit oftime here.
I want to get to ask you aboutcravings.
Which you've talked so much you,you talked about really
religiously on your socials onyour YouTube channel.
How do we how do we now managecravings, right?
Because cravings, you know,it's, it's almost a weekend now.
(46:25):
I'm sure we have plans for theweekend, right?
And how do we manage cravingswithout derailing us to the
ultimate goal to be just healthylong term, you know, we talked
about just, you know, going onan off plan meal, maybe a cheat
day once a week, if that makesit a sustainable lifestyle for
you, but what's stopping a lotof people is.
(46:47):
That one day turns into a weekand that all starts with a
craving, right?
What's, how do we managecravings and how do we manage
this lifestyle and navigate alifestyle if we want to live a
healthy lifestyle?
squadcaster-h6g5_1_04-19-202 (47:02):
So I, I had recently a client who
said to me, Oh, she, she hadjust started with me and she,
she said, Oh, but I'm eating, Idon't know, some kind of
horribly sounding chocolatething, you know, one way, you
know, it's sugar laden and it's,it's like super unhealthy.
(47:22):
Right.
And she says, Oh, I have that inthe afternoon, but I don't have
cravings.
And I just.
Right.
Obviously, I mean, we, we knowthat unfortunately, you know, by
the food industry that put, Idon't know, whatever, I mean,
already the sugar, obviouslythey're put in plus all the
other things that make us crave,right.
So the food industry isunfortunately not very helpful
(47:45):
in there that there's so much.
So one is of course, by, byreducing the.
What makes you crave?
And that's difficult, of course,right?
So, to go back, some peoplemight do better with abstinence,
at least for a while.
Because if we continue eating itwe continue craving it, right?
(48:07):
If we stop eventually, we willalso crave it less or not at
all.
Right.
And it's just how our, you know,it's with everything, no matter
if, you know, maybe cigarettesor, you know, other things or so
eventually we are, but the trickhere is to find something that
replaces the, the substance weare craving with something else.
squadcaster-fgc8_1_04-19-20 (48:34):
Mm.
squadcaster-h6g5_1_04-19-202 (48:34):
So we obviously addressed already
about the awareness andemotional eating and all that.
So taking that aside, is that weneed to replace that because
craving is, we are cravingrepetitively, because it goes
into our dopamine.
right, our dopamine receptors.
When we crave something and weeat it, let's say it's that
(48:57):
chocolate or whatever, ourdopamine receptors get that
kick, right?
That dopamine kick and we feelgreat,
squadcaster-fgc8_1_04-19-2 (49:04):
hmm.
Mm hmm.
squadcaster-h6g5_1_04-19-202 (49:06):
So we continue craving whatever the
chocolate or whatever it is,right?
Because we are, in fact, we wantthat dopamine kick because we
love it.
squadcaster-fgc8_1_04-19-202 (49:14):
Mm
squadcaster-h6g5_1_04-19-202 (49:15):
We get the same from, you know,
maybe from dancing or from beingon our phones or whatever.
So we need to replace that.
So what I do is I have a reallygreat system that I learned from
a wonderful book called TinyHabits.
And so it's the tiny habits thatI help implement my clients and
(49:35):
I obviously use it myself too.
And it's really great.
So basically what you do is youstart to have a trigger.
So whatever that trigger is thatmakes you normally eat something
unhealthy.
And you can use that forreplacement habits or for new
habits as well.
So you have that habit.
You then replace, let's say, thechocolate with something
(49:58):
healthy.
So it might just be that it's aglass of water.
Because by the way, sometimes weare actually just thirsty and we
think we are hungry and we cravethat food, right?
So just drinking that water ormaybe going on a two minutes
walk.
So for a very short time, findsomething else to do than eating
that chocolate.
(50:20):
And then, the very importantpart is to celebrate.
So it could be yay, or a happydance, or a high five, or you
know, whatever it is.
Now, the trigger, the new habit,and the celebration are part of
these tiny habits, and it mustgo all together.
You need all the three of them,so don't skip on any of them.
(50:41):
The celebration, and that's whywe get into the dopamine, the
celebration gives us thatdopamine kick.
that replaces the dopamine kickwe got from the chocolate
before.
And eventually, we will cravethe habit that gives us that
dopamine kick.
So if it's the glass of water,we will crave to drink a glass
of water instead of chocolate.
squadcaster-fgc8_1_04-19-2 (51:04):
hmm.
Mm
squadcaster-h6g5_1_04-19 (51:06):
That's worth a lot what I shared with
you guys here.
I hope you all write it down.
You might to re listen, want tore listen, because if you got
that, you can overcome anyissues.
And you can learn specially alsoall kind of new healthy habits,
because in the end then ahealthy habit becomes a habit
that you can rely on, notanymore using willpower.
(51:29):
Hehe.
squadcaster-fgc8_1_04-19-2 (51:31):
much for sharing that really
important tip for us.
I'm sure I'm gonna re listen tothis and, and so, so I'll make
sure I don't miss anything.
I have, I have everything here.
I'm glad that we can just takeall this transcript and put it,
put it in in, in, in a few wordshere.
So thank you so much.
I know we are almost over timehere, but I want to be able to
(51:55):
get our listeners to connectwith you.
Where can people find you?
Where can people connect withyou?
squadcaster-h6g5_1_04-19-202 (52:00):
So I I'm all over social media.
My handle is wellness methodswellness methods.
I'm sure you share that in thenotes here, podcast notes.
And so on Instagram, onFacebook.
I have even a group and mywebsite is also wellnessmethods.
com.
And then I have also for yourlisteners, I have a really great
(52:23):
gift that I bring to the partyhere.
It's my food freedom foundationworkshop.
I, I'm sure you can share thelink.
Otherwise you find it also righton the top of the page on my
homepage on my website.
And that's a workshop whereactually I teach you those
healthy habits.
I mentioned, I teach you alsohow to change your mindset from
(52:44):
this negative, or I can'tachieve it to a positive one.
And the pillars really onachieving food freedom and
implementing healthy habits andgoals.
Keeping them.
So, you know, not only like aquick diet, but really achieving
a sustainable, healthylifestyle.
squadcaster-fgc8_1_04-19-2024 (53:00):
I love that.
I love that.
Thank you guys again so muchAndrea for coming on here.
Preaching sustainable lifestyle,you know, I'm all about
sustainability and all aboutlifestyle.
Thank you again so much.
I appreciate you coming on here.
Guys, if you, if you want toconnect with Andrea here link is
in the description box below.
So you guys can check that outguys.
(53:22):
So thank you guys.
Thank you again, Andrea, forsharing your story here with us.
squadcaster-h6g5_1_04-19- (53:26):
Thank you, Lawrence, for having me and
thanks everybody for listening.
And if you have any questions orso just you know, contact me on
one of those things I justshared on the channels,
squadcaster-fgc8_1_04-19-20 (53:38):
All right.
bye.
squadcaster-h6g5_1_04-19-2 (53:40):
bye.
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