October 31, 2024 • 47 mins
Unlock the secret to mastering your relationship with food noise! What if you could transform those incessant cravings and unhealthy temptations into empowering decisions that align with your health goals? Join Dr. Marty and Dr. Donna as they candidly share their personal struggles with food noise, offering relatable insights into this common battle that many face. Meanwhile, Coach Martha, who claims to be immune to food noise, sheds light on the universality of this challenge, making this episode a must-listen for anyone seeking balance and control over their eating habits.
Discover the transformative power of mindfulness as a tool to combat obsessive thoughts about food. Explore how different personality types influence meal prep and consumption, and learn how to strike a balance between healthy habits and obsession. We share practical strategies like the count down rule to help you pause and reconsider impulsive eating decisions. The episode also touches on the importance of being prepared, highlighting how a proactive approach to meal planning can significantly reduce food-related stress and promote healthier choices.
We wrap up with a deep dive into creating a supportive environment that fosters sustainable habits and empowers you to take control of your health. From organizing your pantry to identifying personal triggers, these strategies will help you maintain a positive mindset and healthier lifestyle. Plus, learn about the value of seeking professional help when needed, as we discuss a client’s journey toward breaking free from toxic food habits. Embrace self-awareness and proactive strategies to not just manage, but conquer, your food noise for a lifetime of well-being.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to Midlife Madness, where we get unfiltered
and brutally honest about ourmidlife fears.
Okay, let's talk about foodnoise.
So let me just start with adefinition for food noise.
So it says here there'sactually clinical studies that
talks about food noise, and oneof them says here research has
(00:22):
identified that food noiseusually starts from cues, both
internal, like feelings ofhunger, or external, like
sensory, social or environmentalfactors.
This can have severalinfluences, such as time of day,
lifestyle preferences andgenetics.
So we had a client ask us to todo a podcast about food noise.
(00:48):
And so here we are, because itis a major thing that our
clients deal with, and in theworld, I'm sure.
And so what's what's?
Speaker 3 (00:58):
all of us, all of us deal with it right.
Speaker 1 (01:00):
All of us yeah, about food noise.
I think about cubans say tikitiki.
You know, like when you'rethinking about something over
and over again and tiki tiki,tiki tiki.
That's what I think about withfood noise.
So what's your definition offood noise, doc?
Speaker 2 (01:16):
Oh my goodness, Food noise for me is kind of like,
and I personally that'ssomething that I experience a
lot of Like.
That is a constant battle in myhead and I think I've talked to
you guys about this.
You know this is like, and soto me it's like a craving that
you can't get rid of.
That's what it feels like to me.
(01:38):
Like to me it's like okay, so Iknow that there's XYZ either in
my house or at XYZ store,because it's not even like.
When you get that into thatlike obsessive thought that you
can't get out of it, you knowyou'll get out and drive Like
you know, we tell everybody likeget rid of all the junk in your
house.
(01:59):
I'm like, oh well, crap, I havea car.
I could go.
I'm a grownup.
Speaker 3 (02:02):
I mean, it even becomes easier with like Uber
Eats or DoorDash or somethinglike that, because they will
DoorDash or Uber Eats, justabout anything, and even Amazon.
You can get groceries deliveredin a couple of hours, yep.
Speaker 2 (02:18):
So it's you know.
So that's what it feels like tome.
Like to me, it's like thatconstant in the background,
craving, like I just finishedeating but I'm thinking about
what am I going to have fordinner?
Or I just finished eating andI'm not physically hungry, like
I don't have food noise when I'mhungry.
You know, when I'm hungry, I goand eat a meal.
That's, that's not my problemwith food noise, right, because
(02:38):
I can make super healthy choiceswith an actual meal that's in
front of me.
That's that's what I find solike ironic about the whole
thing.
Like I can sit down and have anice piece of steak and some
veggies and be perfectly contentand then 45 minutes later, it's
like what?
It's like the little devil onmy shoulder.
It's like, you know, your kidsactually brought home Halloween
(03:01):
candy.
Yeah, you know my logical selfis like I do not need Halloween
candy.
I just had a very healthy lunchand I'm, you know, sticking to
this.
And then the little devil on myshoulder is like, yeah, but you
know, it's just a couple ofM&Ms, you know, and, and, and
that's that's what it feels liketo me is like a little devil on
(03:23):
my shoulder that's just like,hey, it's going to be OK.
Yeah, you can walk that off,you can, you know, and that's
where, that's where it gets me.
So I don't know if it's thesame for you, dr Donna.
Speaker 3 (03:35):
No, my, my food noise is a little different.
My food noise is and I actuallyexperienced it this morning.
I actually experienced it thismorning.
I had to run to Sprouts thismorning because they have these
certain tortillas that I likethat I can't really find
anywhere.
Now, you guys know I get upearly in the morning and I'm
(03:56):
pretty active early in themorning getting things done, and
so I ran to the store.
I was hungry by that time and Iknew I just wanted to go in and
get that.
And then I'm walking around andI'm like, oh, those bins look
good, and look at that and lookat those gummies, and look at
that chocolate, and look at thisand look at that, and I'm like
(04:18):
maybe I'll just get a little bit.
And I'm like, no, I'm like,walk out, get what you got to
get, and walk out, walk out, andand you know that food noise,
dr Marnie, sometimes you knowlike I'm just like, oh, I want,
I want a piece of cake.
Yeah, you know, um, but I won't.
If I've eaten dinner, I won'tjump to get it similar to yours,
(04:39):
I won't do it, I'd rather havea meal.
Knowing that, like I had plainGreek yogurt at home with some
fruit.
I was like that's what I reallywant.
Like I'm, I try to swap it.
I try to swap out that foodnoise with something else.
Could I have gotten somethingtoday at the grocery store?
(05:00):
I'm like, okay, I'm not goingto eat that.
No, I switched it.
I switched it in my head andsaid this is what I'm going to
have and so I kept, I keptsaying that to myself you know,
this is what I'm going to have.
It's going to be a healthy swapand I've been really trying to
do that because, look, I meanthat food noise happens to every
(05:22):
single one of us and you know,even when you're at a restaurant
.
This is why I tell a lot of myclients that if you're going out
to eat and know where you'regoing out to eat, look at the
menu ahead of time.
Plan ahead Coach.
Speaker 2 (05:38):
Martha says she doesn't have food.
Noise, I don't.
Speaker 1 (05:42):
I am, you're lucky.
My dog, chloe, decided to joinus, but that's okay.
I'm one of the rare people thathave no food noise.
I am on the other side of thespectrum.
Where I have, I don't thinkabout food, so I have to make
myself think about food, you'relucky.
It's rare.
(06:02):
And I say it's rare because itis rare.
Chloe, I Chloe, I see herAnyways.
Speaker 3 (06:11):
She's got food noise going on.
Speaker 1 (06:13):
That's what it is I think that there's a scale or a
spectrum of food noise from likeyour you know your your snacker
to your somebody that actuallyhas like psychological.
Um, there's a psychologicalcomponent of why they're they
(06:34):
have food.
Noise is more of a chronicthing.
I can shut off my video and gether down no, no, no, no Go,
chloe go.
Chloe.
So that's a whole spectrum offood noise and there's some
serious component to this whereit actually makes somebody like
(06:55):
non-functional or contributes totheir obesity or to how they
function in life and they'reconstantly thinking about food,
food.
You, you see some of thesepeople like in my 600 pound life
, right, there's like reallychronic food noise.
And then there's your, you know, pmsing snacker, right, right,
(07:18):
so you're pmsing and you'rethinking about having a
chocolate, is there?
There's a whole spectrum ofthings and over here in this
clinical study that I wastalking about earlier, it tells
us, like, where it's coming fromand why it happens, and so,
like number one, it says there'scertain medical conditions that
(07:39):
causes food noise, which isvery, very interesting.
Number two there aremedications that cause food
noise, um, which is very, veryinteresting.
Number two there aremedications that cause food
noise.
Right, there's medications, um,and here it says beta blockers
antidepressants yep you knowthey, they increase food
cravings.
On number three, which I thinkit's the most popular one, to be
(08:03):
honest, it stress stress canamplify food noise, leading to
emotional eating and cravingsfrom for comfort foods.
I think in our society that'sprobably like number one um
agree with that, yeah yeah.
The next one is unhealthy habits.
So growing up thinking aboutfood is an unhealthy way of, or
(08:25):
having a history of, dieting cancontribute to food noise.
So, uh, you know those yo-yodieters that they they do crash
diets.
You know you're juicing forseven days in a row and and now
you?
Now you want to start starving.
Speaker 3 (08:41):
Yeah, you're depriving your body, and all
you're thinking about.
In seven days, the only thingyou can have is juice, right.
And then you see the commercialfor I don't know something, a
burger.
And then it starts.
It starts.
Speaker 1 (08:58):
I think another one too, Sorry.
Speaker 2 (09:21):
Go ahead, dr Right, and I'm so incredibly grateful
and blessed that I don't havethe 600 pound life food noise.
Thank you, because I can seehow that could happen, because
you spiral you start spiraling.
Um, so, yeah, I, yeah.
All of that makes sense and Ithink, I think one of the things
we need to do today and we needto like help people strategize
(09:45):
as to how to deal with foodnoise.
Speaker 1 (09:50):
Yes, and then, before we get into that, let me, let
me just share the other, theother kind of why this has
happened, because it's it'simportant for whoever is
listening or watching that theycan maybe say, oh, maybe that's
why you know it's not me.
They can maybe say, oh, maybethat's why you know it's not me,
it's something else.
Before, right before you youtake action, you want to see
(10:10):
what the root cause like, whatthe triggers are and why it's
coming, and then attack it,right, yep, so I said uh,
medical conditions, medication,stress, unhealthy habits.
But look at the next coupleenvironmental influences.
So the variety, the variety offood choices and flavors in our
environment can overload oursenses, making us constantly
(10:33):
think about food.
I mean, think about all thecrap that's available out there.
You know that is so bad.
And then also like theyintentionally put sugar in
things that shouldn't even havesugar, and why?
So you can crave it more youcan eat chemicals, yeah,
chemicals.
Speaker 2 (10:51):
They're putting neuro , they're putting neurotoxins
and all those fast foods.
Speaker 3 (10:56):
All the fast foods are intentionally made like
they've added different thingsin there so that you crave more.
You know with it, and so youhave it, and you have it one day
, and you have it a couple, youknow a couple of days in a row.
That's what you're going towind up eating.
Speaker 1 (11:12):
Yep.
Look at the next oneInformation overload.
The constant bombardment ofnutritional guidelines, health
trends, trends and contradictoryinformation can make people
second guess their food choices.
That's interesting.
And then the this, this lastone food marketing, which is a
(11:33):
huge thing.
Advertisements, labels andpackaging can contribute to food
noise.
So, like we were talking, wetalk about that at inspire all
the time.
Yeah, you know how labels aredeceptive.
You know cauliflower pizza, butthen you, you, you read the
label, it's like dude, it has 30, 32 grams of carbs.
(11:55):
Like what the hell?
Speaker 2 (11:56):
yeah, but they threw some cauliflower into the flour
is what they did.
But you know what.
You know what's even moreinteresting Like becomes
deceptive, like.
Speaker 3 (12:05):
I just had a conversation with somebody the
other day about like it was abottle, a two liter bottle of
ginger ale.
It said ginger ale zero sugar.
It doesn't say diet ginger aleanymore because nobody wants the
artificial sweeteners in it,right, so, now they're labeling
it differently, but it's thesame, darn thing you know.
(12:29):
And now?
Now you're having all theartificial sweeteners which
guess what they're going to do.
Make you hungry, they're goingto make you hungry, they're
going to mess up your metabolismand you're going to want more
of of that know.
And so the the the front of thelabel is definitely marketing
to draw you in so there's apsychological part of why people
(12:53):
have food noise.
Speaker 1 (12:54):
Then there's a habit part, like cultural right that
you were, you were raised acertain way.
Um, then there is a a part whereit's external, like it says
here, where these companies arevery tricky and very intentional
on the way that they labelthings and they, they, they tap
(13:17):
into people's psyche to get themto eat all this crap and people
fall for it.
Right, people fall for it andand like you said, dr don, I
mean you have the sugar alcoholsnow that are really bad for
your gastric system and for allsorts of things and it's like it
makes you want to eat more thanyou have the artificial
(13:37):
sweeteners.
It's incredible.
I mean you can get to have alabel for a certain food from 15
years ago and you have it fromtoday and if you put it side by
side, you'll see the differencein the ingredients, like how
much more ingredients it hasthat you can't even freaking
pronounce, like.
If you can't pronounce it, thatmeans don't eat it.
(13:58):
So if you're out there andyou're like man, what the heck
is wrong with me?
Why do I always think aboutfood?
It's not only necessarilybecause you have an issue.
It can be because you have anissue, it can be because it can
be from external influences.
It can be from maybe things thatyou carry inside from when you
(14:20):
were growing up, like, forexample, you got to finish your
plate, you gotta fit.
Or in the cuban, in the cubanculture, uh, you're too skinny,
you're too skinny, so they, theyfeed you stuff to make you, you
know, fatter, fatten you upliterally to fatten you up like
cattle like, yeah, you know, andthere's some things in the
(14:41):
subconscious, yeah, that thatyou don't, you don't even
realize that's in there, that iscausing you to operate this way
.
There's like multiple thingsthat can be happening.
It can be one thing or multiplethings that can be happening,
that this is why you canself-sabotage you know and or
(15:01):
without even thinking about it,you're thinking about it.
Speaker 3 (15:04):
Yeah, you know.
I always say this you know thethe most brilliant marketing has
to be the a hundred caloriepacks, right, if you think about
it like a hundred calorie packof Oreo or it was like it's just
a hundred calories.
I'm going to eat that.
But what are you eating ahundred calories of, and how is
(15:25):
it affecting your body, and howmany hundred calorie packs are
you actually taking down?
Speaker 1 (15:31):
And that was my next and that was the way it starts.
Speaker 2 (15:34):
That's the way it starts, you know it's like well
it's only a hundred and I hadfour of them.
Speaker 3 (15:39):
Okay, you know that's that's a calorie for the day.
Now I'm'm gonna skip my mealbecause I've had 400 calories.
That should be enough, yeah,but you know you have to look at
those ingredients and yeah,it's another topic, but it's.
Speaker 1 (15:54):
It's not really about the calories, about the quality
of the calories right, a wholeother podcast, let me just share
this last one because this isreally, really interesting
because this is like the otherside of the spectrum, meaning
like this is this is kind ofsomething that I've never talked
about, uh, and maybe you knowwe've never talked about and it
(16:16):
can be a thing excessive foodprep, so excessive food prep can
lead to perpetual thoughts anda preoccupation with food.
So you have certain personalitytypes, like maybe you're really
really really, really detailedoriented, type a that that are
super, you know, likeintentional what they feed their
(16:41):
body and they're so, so, so,kind of almost a paranoia, yeah,
that that causes you to likeconstantly think about food.
That's something super like onthe other side of the spectrum.
Right, because we're talkingabout snackers and this and that
.
But what about the otherpersonality type that, the hyper
(17:03):
?
Speaker 3 (17:03):
yeah, it's's something I never thought about
either, right, because I I don'tknow about you guys, but my, I
kind of prep and my prep isdifferent than your prep or
somebody else's prep.
You know, I know what mealswe're going to have throughout
the week, right, and I neverthought of it that way with what
(17:24):
you just said.
But can can people become alittle obsessive with their,
with their prepping, and causethat food noise?
Speaker 2 (17:31):
yeah, that that makes total sense that's so different
, right, and I think you knowwhat the thing is like with that
.
I think, like people are beinglike intentional and actively
trying to do something toprobably try to reduce their
food noise.
If, if you think about it right, if somebody that focused and
that intentional and thatdetailed into what they're
(17:51):
trying to eat and instead it'sbackfiring on them and they're
just, you know, constantly goingon about it, that's very
interesting.
But you know what?
Go ahead.
Speaker 3 (18:03):
I was just thinking you know why not?
Why not change that to adifferent way?
And then you've got somebody.
You've got somebody who'strying to change their unhealthy
right and then becomes I don'twant to say obsessive, but
becomes very meticulous in youknow, a couple of weeks to make
sure that they have good,healthy meals, because that may
(18:25):
prevent them from having foodnoise, you know, and it takes a
little bit to get into a good,healthy habit.
So that might be, you know, agood start for some people to
help reduce the food noise.
Speaker 2 (18:39):
Yeah, then it backfires on them and now
they're thinking about it allthe time.
So, yeah, it's food is.
You know?
I think food is such a visceralpart of us as humans, right, um
, you know, we've evolved frombeing in the caves having to
hunt down our dinner, but ourphysical needs still continue to
(19:01):
be the same thing.
Right, you still need tonourish, you still need to be
the same thing.
Right, you still need tonourish, you still need to feed
yourself.
The options are so overwhelmingeverywhere right now, and
they're overwhelming in terms ofwhat you're being told is okay
to eat.
Right, yeah, all the thingsthat are available to you.
You know, I mean, think aboutthat way back when paleo days.
(19:22):
Right, way back when you didn'thave that many options.
You ate what you caught.
Speaker 1 (19:28):
Right.
Speaker 2 (19:29):
You ate what you caught right now.
You know you go to the grocerystore and catch about anything
you want.
So you know we need to putourselves into a better mental
place so that we could empowerourselves with the choices that
we are making.
And I think that the you knowthat's where, like the hyper
(19:51):
prepper, that's where they'regoing and maybe it backfires a
little bit on them.
But I also think, like you said, dr Donna, that for people that
don't know where to start, Ithink prepping is probably a
better idea than not, becauseyou know again, if you're, if
you're not, if you're not, youknow if you plan, if you fail to
(20:12):
plan, you plan to fail and allthese other things.
Right, and there's there's areason why these are sayings.
Speaker 3 (20:17):
Yeah, I'm a prepper, I mean reason why these are
sayings yeah, like I'm a prepper, I mean I'm a prepper, I can
tell you like what, what we'rehaving like for for meals, you
know, and, and do I make themahead of time?
No, I have my different meatsand I have my different things
already cut, you know, done inthe freezer, and my refrigerator
is always loaded withvegetables and good, healthy
(20:38):
foods, you know.
So, mentally, I'm preparing forthe week.
People, like I said, people doit a little differently.
Yeah, and you can certainlybecome obsessive about it and it
can and it can backfire, justlike you said.
Speaker 2 (20:53):
Yeah, I think we need to give.
I'm sorry, I'm sorry, martha,go ahead, you go ahead your turn
.
Speaker 1 (21:01):
Let's go down the line of like things that people
can do to reduce food noise.
So, like number one, that wasgoing to be my comment.
Speaker 2 (21:08):
I know that's where you're going to Practicing
mindfulness is one.
Speaker 1 (21:15):
So just like taking a step back and, instead of being
reactive, to like the emotionof wanting to go grab or that's
what I did, this morning to goby yeah or wanting to.
So, um, that's where I alwaysbring in like the five second
rule.
I had a client that told me,because this is hard for for
(21:37):
some, for some people that havelike children at home, um, and
they, you know, they have thejunk food around for the kids,
even though you're trying tostay away from it.
And I had a client say you know, they have Doritos and Doritos
is my thing and and I findmyself like going for it and I
and I Look, let's try to do thisthis week.
(21:59):
You know, first the first stepis get it out of the house,
because your kids shouldn't beeating it either.
Speaker 2 (22:06):
But I was gonna say that, yeah, that was gonna be my
comment.
Speaker 1 (22:10):
Yeah, and then done for some people, and I said this
exercise of five, second rulecountdown.
When you're about to take thataction, do like, intercept,
right, like give your, your,your mind and your body time to,
to pivot and calm down one orfive, four, three, two, one and
(22:36):
anything in life, like, let'ssay, you want to get out of bed
at a certain time and you tendto, like, you know, just be
there.
If you want to take some actionand you're having a hard time
going for it, then do thecountdown effect because
psychologically you're allowingyourself time to make a better
choice.
And that actually helped.
(22:57):
And that actually helped.
And I'll tell you what I did inmy house to help me with that is
, at that time my daughter wasliving with me and, of course,
(23:18):
my husband and Danielle, and thethings that I eat is in the
Martha bin, the things that Guseats, it's in the Gus bin, and
then the things that Danielleeats is in the Danielle bin.
And that helped mepsychologically and
organizationally.
When I open my pantry, Iautomatically just go to my bin.
(23:38):
Everything is not mixedtogether, right, that's smart.
So that's kind of how you cantake some action to be to help
you be mindful.
You know what I'm saying.
So that's number one practicingmindfulness, what you guys have
something to add to that?
Speaker 2 (23:59):
Well, I think it's easier to practice mindfulness
when you don't have somethingmedical going on behind it.
You know we're talking about,cause we've, we've, we've talked
about this whole range, right,and sometimes people are on
medications that cause them tobe hungry.
Sometimes people are, you knowit's different.
So there's in that I'm going tospeak on that a little bit.
(24:21):
So, if you are on a medicationthat you know causes weight gain
right, and we talked about itsome of the SSRIs, you know
you're a lot of antidepressants,there's a, there's a lot of
medications, like there's a lotof them.
So, if you find that youhaven't had, oh, somehow I like
(24:43):
turned off my video for noreason, with my, with my talking
, with my hands here, cause youknow I'm just going all over the
place, you're.
Cuban and it's just it's justhappening, okay, so if you are
on a medication, or let's say,okay, so let's talk through this
scenario, here I am, marty, andI went to the doctor and he
(25:07):
gave me something and now Inotice that I wasn't having XYZ
cravings before, I wasn't havingthis food noise, and now I am.
So you have a couple of options.
Okay, you, you know.
First of all, talk to yourprovider, right, there might be
an equally effective option thatdoesn't have those side effects
(25:28):
, and usually there's an equallyeffective option that doesn't
have those side effects.
And it's up to you to advocatefor yourself, right?
Because if they're fixing yourdepression, but now you're going
to weigh, you know, 400 pounds,what are they breaking?
Right?
So you came in, you weredepressed, but you didn't have
high blood pressure, you didn'thave diabetes, you didn't have
(25:50):
XYZ.
Now you're not depressed, butyou have all these other things.
So there has to be, there hasto be a better option.
Okay, so, talk to your provider, work through that, like
seriously, work through that.
You know, your doctors aretypically very smart, but
they're also sometimes givingyou what they're used to giving.
So work through that, you know.
(26:14):
So that's, you know, and youcan take control of that, you
could be empowered to takecontrol of your health and to
find options that work for you.
Do that and advocate foryourself for a better option.
So that's one thing.
The other thing that I findworks really well for me with
food noise is get full of stuffyou're supposed to be eating
(26:36):
Right, of stuff you're supposedto be eating right.
Make yourself a nice meal thatis healthy, that follow, you
know, lean, green, maybe somehealthy fats, like.
Be full, when you're finishedwith your meal, with the stuff
that you're supposed to beeating.
And then another recommendationthat I have is, if it's nice
(26:59):
weather out, when you're donewith your meal, go for a little
walk, like maybe just 15, 20minutes.
It has an effect on your body.
It decreases your glycemic load, even if you had a healthy
glycemic index meal.
Going for a walk after dinneror after lunch is going to help
decrease your glycemic load.
And when you don't have thoseglycemic spikes you don't crave
(27:21):
things as much.
So get ahead of it.
Get ahead of it.
And that's what works for me.
The best is if I get ahead ofit, because then you could do
the countdown afterwards and askyourself am I really hungry,
like, listen, you know, listento your body, listen for those
cues Okay, my stomach's notgrowling.
I could, actually, you know Ito your body.
Listen for those cues Okay, mystomach's not growling, I could.
Actually, you know, I couldfeel my food right here.
(27:44):
So clearly, those eight ouncesof steak I ate are filling me up
, you know.
And then you can talk yourselfout of you know.
Going for the bag of chips orgoing, you know, making yourself
a gallon of popcorn afterdinner, that's what works for me
.
Give yourself a gallon ofpopcorn after dinner, that's
(28:05):
what works for me, you know.
So so we have a couple ofdifferent strategies so far that
we've put together right.
Plan ahead.
Look at the menus.
Do the five, four, three, two,one countdown to kind of like,
put yourself, give yourselfgrace for a minute to make a
better choice.
Eat what you you're supposed toeat.
Organize your pantry.
I mean, I get rid of stuff inmy house, like, if I'm trying to
(28:25):
eat healthy.
Nobody gets junk food, I'msorry, not my kids.
Speaker 3 (28:28):
I'm the queen of throwing things away.
Speaker 2 (28:31):
I'm the queen of throwing stuff out, Like for
example, there's like we don'tdrink soft drinks in my house.
We never have.
I grew up in a country thatdidn't have soft drinks, so when
I came to this country it wasvery easy to not have any either
.
So in my house, if you come tomy house and you come over, you
(28:52):
get water you might getsparkling water my house too.
Yeah you get sparkling water andyou get regular water.
Right, there's your choices.
And unless we're having peopleover that I know are soda
drinkers and you know I'm tryingto be a gracious hostess and I
specifically know, you know thisguy drinks Dr Pepper.
(29:12):
Okay, I'm going to go buy a sixpack and that's it.
When he's gone, he takes themwith him, like when I do stuff
like that, because I don't dothat it doesn't happen often.
Speaker 1 (29:24):
Bring your own beverage in my house, no but but
you know, typically I send itoff with them.
Speaker 2 (29:28):
I'm like, listen, we're not gonna drink this, take
it and take it with you becauseeven though in my house we are
not soda drinkers and we're notjuice drinkers and we're not,
you know, every once in a whileone of my daughters will be like
, mom, can, we're not juicedrinkers and we're not.
You know, every once in a whileone of my daughters will be
like, mom, can we get some juiceso I can make smoothies?
And I'll be like, okay, you getwhatever juice you want.
And then when it's gone, it'sgone because we're.
Also I'm really big on notdrinking my calories.
(29:50):
I like to chew.
You know, if I'm gonna have,you know, 200 calories of sugar,
I'd rather have a cookie thanhave two sodas yep so here it
was creating a nerd, practicingmindfulness.
Speaker 1 (30:03):
We talked about creating nurture, nurturing,
nourishing environment.
We, which we talked about, likethe organizing, the pantry, the
it says, planning and preparingmeals ahead of time, which dr
donna talked about.
Right, just, meal prepping isalways a good idea.
Uh, limiting exposure to foodtriggers this is a really
(30:26):
important one because, um, thisis an action step that that the
listeners or watchers need to dois step back and really, uh,
gain an awareness of whattriggers you to want to eat,
(30:46):
snack.
You know, like when you startfeeling that bubble, like that
noise bubble bubbling up, whathappened at that moment that
that is causing that trigger,and write it down, so then you
can know how to manage yourself.
So, in order to limit exposure,you need to know what it is.
(31:08):
Yeah, so that is.
Speaker 2 (31:11):
Sometimes you have to be brutal with yourself what
did you say, dr donna?
Speaker 3 (31:16):
I, I said you know some of these triggers.
Could it be a TV commercialthat triggers you?
Could it be going to thegrocery store, hungry?
Could, it be you know readingsomething or scrolling on social
media.
Social media has got so manydifferent things.
Look, I know like I lookthrough it and I see all these
(31:38):
different recipes.
Speaker 2 (31:39):
And sometimes they're great, but sometimes they're
not.
Talk about.
Talk about triggering that.
Speaker 3 (31:45):
You know that, that that part of you, that, oh, I
want this now you know, and thenext thing you know you're in
your kitchen making somethingthat you shouldn't really be
eating and you're not hungry.
Yeah, so if you know that someof these things are triggering
like you're watching TV andthese commercials come on, get
up, go, go change the laundry inyour, in your, in your washer,
(32:08):
you know, go away from yourkitchen.
Yeah, yeah, you know, go dosomething in that commercial
time.
If it triggers you, go into thegrocery store.
Then make sure that you eat adecent meal before going to the
grocery store.
Don't go before lunch, don't gobefore dinner.
You know, the social mediastuff my goodness, that's hard
(32:30):
to do, but you can scroll pastit and not look at it.
I'm not going to look at thatnow because I'm kind of in a
funk and when I see that it'sgoing to make me want to eat
kind of in a funk and I see thatit's going to make me want to
eat.
Speaker 1 (32:41):
You know, most common that I've heard is stress,
stress, which is the next pointhere practicing stress
management.
So stress management is is ahuge, humongous animal that that
impacts I would.
I would venture to say most ofsociety.
Um, um, it's the same.
(33:03):
As you know, limiting exposureto food triggers is actually
part of that.
Where you have to, you have topinpoint where the stressors are
right, where's your stresscoming from and how can you deal
with that differently.
Make a life change in order toreduce that stress, that
(33:33):
stressor.
Or if you can't, because maybeit's a project that you have at
work, you know that is just amaybe, a time.
That's your children you knowyou can't get rid of your kids.
You know you're a teenager andwhat can you?
do to limit the stress levels.
You know what, what action orum, what, what are those moments
in the day that you can plug insomething for yourself to to
(33:56):
limit the stress, um, so that's,I think that's like a huge one
for our society and and I justhad a conversation with a client
yesterday about that because,um, she's extremely stressed out
at work, those cortisol levelsare like up the roof and um, and
(34:17):
it's causing her to want toenjoy something that she likes
to eat, because it counters thatfeeling.
Right, it's like a momentarydopamine, yes, a pacifier, um
and so, but it's something thatthat it's happening in this
season of her life.
It supposedly is going to goaway, but how do how do you deal
(34:40):
with it so you don't putyourself in a position where
it's counteracting what you'retrying to accomplish, right?
So another one that I think.
I think this is the next point.
Actually, it says establishinghealthy habits and routines.
Speaker 2 (34:58):
I was going to say you got to get ahead of it.
Yeah, you got to get ahead ofit.
Speaker 1 (35:02):
What I've encountered with, you know, the last seven
years of helping people, ispeople are used to have.
They have incorporated thehabit of eating while they're
watching Netflix, so it mightnot be a stressor.
They might be trying to destress by watching TV, but it's
(35:22):
like, it's almost like you.
In our culture, you have tolike be eating something while
you're sitting there watching TV.
It's like why, and that's sucha bad, bad, horrible.
Speaker 2 (35:34):
And I have found myself and I don't do it often,
I've quit buying stuff that Icould snack on while I'm in
front of the TV, because let'ssay that you are giving yourself
an easy evening, you're gettingaway from everybody, you're
staying away from social mediabecause that's triggering you.
So you found this lovely.
(35:55):
You know Hallmark Christmasmovies.
They're wholesome, they'resweet, they're amazing, they're
relaxing.
Speaker 3 (36:03):
And then you ate a gallon of ice cream Chips or
something, or a bag of ice cream, yeah.
Speaker 2 (36:09):
Oh, I bought the low fat popcorn, goodness gracious,
you know, 177 grams of carbsafterwards, you're, you know,
you just threw your, yourglucose levels into a spin,
right?
So I think, being mindful.
So there's action steps thatyou can take.
If you're listening out thereand you, you know that you're
(36:31):
guilty of some of these things,we all are OK like.
This is not judgment.
This is trying to help youcreate Power within yourself to
be able to say no to the littledevil on your shoulder Right,
because that's how I think of it.
I'm like you know you have thegood guy and you have the bad
guy, like in the little in thecartoons remember, we used to
watch the cartoons growing up.
And so you have to figure outwhat your trigger is whether
(36:58):
it's an external trigger,whether it's a medication that
you've been put on, whether yourkids or your husband are
driving you nuts, whether it's awork situation, whether it's
something that you can eliminate, or whether it's something that
you know you're in it to win it.
Like you can't get rid of yourkids, you know, but then they're
going to continue to bestressful because that's living
(37:18):
with other people.
You know, that's it's.
You can, you could, you couldlook at it however you want to
um.
So you need to identify yourtrigger, right?
So okay.
So I know that when it's almostbedtime and my kids are
screaming because they're tiredand I still have to get dinner
ready and I still have a projectfrom work that I have to get on
(37:41):
, I know that that freaks me out, right?
So plan ahead.
How are you going to handlethat?
What are you going to dodifferently?
I know that when I go groceryshopping, if I'm hungry, you
know I will buy a cart full ofcrap.
And then I get home and I'mlike, oh my goodness, what did I
do to myself?
Yeah, plan for that, get aheadof it.
(38:03):
I know that if I see snacks inmy house, I'm going to eat them.
Do what coach Martha doesseparate the bins, put a lid on
them If you need to.
You don't have to look at itwhen you go in the pantry.
It's not for you.
You could be mean, like me, andI'm just not buying it.
You know, it's that simplebecause as an adult, you do have
a choice as to what you bringhome and there's always
(38:31):
healthier alternatives for kids,like.
There's never a time thatthere's not a healthier
alternative to junk food.
You know, it's true, it's true.
Speaker 3 (38:38):
You just have to change your reaction to those
different stresses and change itfor something other than food
and snacks.
Is it going to be easy to dothat?
No, it's not going to be easy,but it's.
It's much like creating a habit.
You don't create a good.
You can create good habits.
You can create bad habits, likeyou can create the habit every
(38:58):
time you put that Hallmark movieon, you want to have popcorn.
But you can also create a goodhabit.
Speaker 2 (39:05):
You can learn to knit , learn to crochet.
My daughter is like the bestcrocheter.
Dr Donna crochets right.
Like do something with yourhands.
If that's like, find analternative that doesn't include
putting it in your mouth.
Instead of sitting down forthat movie with a tub of popcorn
(39:26):
, sit down and fold laundrywhile you watch your movie.
It's keeping you busy.
It's doing something else.
Create a reality for yourselfwhere you are getting ahead of
the stress.
Take the right supplements forstress.
Get enough sleep.
Get enough sleep.
(39:52):
Nourish your body properly asmuch as you possibly can
meditate, pray, work out all ofthese things, be hydrated.
Right, all of these things.
Slowly but a hundred percent,certainly eventually start
working from within to help yoube less reactive.
Speaker 3 (40:11):
In that and on a side note, we here at Inspire have a
really good supplement thathelps with, you know, any
cravings and things like that,and you know if you're listening
to us, we have a couple of them.
We have a couple of them.
Speaker 2 (40:26):
You know, if you're listening to us, we have a
couple of them, you know so.
Speaker 3 (40:29):
So you know, call, call or inspire offices and find
out how we can help you withthat.
You know, maybe maybe you'renot eating well enough, maybe
you're not eating enough.
Yeah, exactly, you know.
Speaker 1 (40:45):
And so maybe what you're eating is causing the
different cravings and thingslike that or you're watching and
(41:06):
you're like, man, I do all ofthese things and I is still like
something that's constantly inmy mind.
Then check your hormone levels.
Right, check your hormonesbecause, again, there's things
that can be happening withinyour body that's causing this,
they're triggering this tohappen.
There's so many differentreasons why this can be
happening, and so you, you gottacrack your code in a sense,
(41:29):
right, yep, so check yourhormone levels.
If and and if it reallypersists.
Like I have a client that, nomatter what, she could not, she
could not bust out of this.
Like we, we went through thewhole process, we, we've done
all those things to try to helpher and, at the end of the day,
(41:49):
I sent her to therapy.
I sent her to go see a foodtherapist, a therapist that
works with people that have atoxic relationship with food and
or an issue, an actual clinicalissue because sometimes that
(42:10):
reflects you know yourpsychology.
Speaker 2 (42:13):
What has brought you to this point sometimes needs to
be worked through so that youcan break through it and get to
the next level of your life pasttraumas.
Speaker 1 (42:24):
You know your upbringing undermining chronic
issues that are that haven'tbeen, um, have been yet
addressed.
That causes you to think thatway, so that, and that's why I
say that there's a spectrum offood noise and so it's okay to
find help.
When we sent that client to thetherapist, um, it changed her
(42:45):
life and and now she's back andnow she's doing great on the
program because she was able toaddress that first, and then
that has opened the door for herto conquer what she was trying
to conquer.
But she had to be really,really transparent and real with
(43:06):
herself and finally put herselfin a position of seeking help.
She needed professional helpand it's okay to do that and
it's okay.
Speaker 2 (43:16):
Yeah, and we encourage that.
You know, I think I think allthree of us would agree that our
main goal is to improve thelives of whoever walks into our
centers in whatever way we can.
Sometimes that's a healthjourney.
Sometimes they come in forfollow-ups and they just need a
(43:38):
pick me up right, like I.
You know, I was at the officeyesterday and I had my health
coaches actually doingfollow-ups, but I was literally
sitting at the front desk andjust saying hi to people and
talking to them and you knowthey were like we needed to talk
to you today.
I'm so glad you're here todaybecause I just needed to hear
your voice telling me X, y, z,and you know, that's why we
(44:01):
coach, that's why we have whatwe do, right?
It would be very easy for us tocome into our office and us
give you the program and thesupplements and send you on your
way, right.
Actually, it would be easier tobe a hundred percent honest.
It's like here you go, bye itdoesn't work that way, right
that way.
It doesn't work that way itdoesn't work that way either,
(44:24):
you know it's not what we'reabout, because we want to get to
the root and we want to giveyou sustainable weight loss and
we want to give you a programthat's going to teach you habits
that you can apply forever.
What we do is try to get you tohave a healthier relationship
with food and try to know, youknow, when you can cheat a
(44:44):
little bit and when you can't,and how do you maintain it and
what do you do for the rest ofyour life in order to improve
your relationship with food andimprove your health Right.
So it's so important that youyou know that talking part right
when we so you're talking aboutyou sent your client to therapy
and sometimes I feel likethat's what we do in our office
(45:04):
to a lesser not quite, as youknow, intense way.
You know we give you some truthsometimes that you don't want
to hear, but that, if you acceptthem and you change your
mindset a little bit, canliterally be a powerful way to
take control of your life andyour health for the rest of your
(45:24):
life.
Speaker 1 (45:25):
And that's what I think we do at Inspire way to
take control of your life andyour health for the rest of your
life, and that's what I thinkwe do at inspire and and, and
it's okay to seek health helpand it's okay to.
You know, I this is somethingvery simple that I tell our
clients to do is go to thedollar store and buy a little
notebook, um, and, and writedown what you think your
triggers are, and then, next toit, write down what, what you
(45:47):
can do to counter them.
And so take the time out, takethe 10 minutes that it takes to,
to really like, dig deep andand and write down those those
intimate things, um, that causesyou to you feel like your
triggers are, and then also taketime to think of how you can
(46:09):
counter them, because, um, thatis very powerful and that also,
when you do that, it triggersyour psyche, and when your
psyche is aligned with yourheart and what you do, then
that's when you can conquerthings.
Um, so, if you're listening,watching, go out and and crack
(46:29):
your code.
You can do that.
You can do that.
Yeah, all right, this wasawesome, guys.
I hope this was helpful andwe'll do much more uh, content
like this, because this is realand we all walk through it, and
so we hope that this waslife-changing for you.
Welcome to Midlife Madness, where we get unfiltered
and brutally honest about ourmidlife fears.
Okay, let's talk about foodnoise.
So let me just start with adefinition for food noise.
So it says here there'sactually clinical studies that
talks about food noise, and oneof them says here research has
(00:22):
identified that food noiseusually starts from cues, both
internal, like feelings ofhunger, or external, like
sensory, social or environmentalfactors.
This can have severalinfluences, such as time of day,
lifestyle preferences andgenetics.
So we had a client ask us to todo a podcast about food noise.
(00:48):
And so here we are, because itis a major thing that our
clients deal with, and in theworld, I'm sure.
And so what's what's?
Speaker 3 (00:58):
all of us, all of us deal with it right.
Speaker 1 (01:00):
All of us yeah, about food noise.
I think about cubans say tikitiki.
You know, like when you'rethinking about something over
and over again and tiki tiki,tiki tiki.
That's what I think about withfood noise.
So what's your definition offood noise, doc?
Speaker 2 (01:16):
Oh my goodness, Food noise for me is kind of like,
and I personally that'ssomething that I experience a
lot of Like.
That is a constant battle in myhead and I think I've talked to
you guys about this.
You know this is like, and soto me it's like a craving that
you can't get rid of.
That's what it feels like to me.
(01:38):
Like to me it's like okay, so Iknow that there's XYZ either in
my house or at XYZ store,because it's not even like.
When you get that into thatlike obsessive thought that you
can't get out of it, you knowyou'll get out and drive Like
you know, we tell everybody likeget rid of all the junk in your
house.
(01:59):
I'm like, oh well, crap, I havea car.
I could go.
I'm a grownup.
Speaker 3 (02:02):
I mean, it even becomes easier with like Uber
Eats or DoorDash or somethinglike that, because they will
DoorDash or Uber Eats, justabout anything, and even Amazon.
You can get groceries deliveredin a couple of hours, yep.
Speaker 2 (02:18):
So it's you know.
So that's what it feels like tome.
Like to me, it's like thatconstant in the background,
craving, like I just finishedeating but I'm thinking about
what am I going to have fordinner?
Or I just finished eating andI'm not physically hungry, like
I don't have food noise when I'mhungry.
You know, when I'm hungry, I goand eat a meal.
That's, that's not my problemwith food noise, right, because
(02:38):
I can make super healthy choiceswith an actual meal that's in
front of me.
That's that's what I find solike ironic about the whole
thing.
Like I can sit down and have anice piece of steak and some
veggies and be perfectly contentand then 45 minutes later, it's
like what?
It's like the little devil onmy shoulder.
It's like, you know, your kidsactually brought home Halloween
(03:01):
candy.
Yeah, you know my logical selfis like I do not need Halloween
candy.
I just had a very healthy lunchand I'm, you know, sticking to
this.
And then the little devil on myshoulder is like, yeah, but you
know, it's just a couple ofM&Ms, you know, and, and, and
that's that's what it feels liketo me is like a little devil on
(03:23):
my shoulder that's just like,hey, it's going to be OK.
Yeah, you can walk that off,you can, you know, and that's
where, that's where it gets me.
So I don't know if it's thesame for you, dr Donna.
Speaker 3 (03:35):
No, my, my food noise is a little different.
My food noise is and I actuallyexperienced it this morning.
I actually experienced it thismorning.
I had to run to Sprouts thismorning because they have these
certain tortillas that I likethat I can't really find
anywhere.
Now, you guys know I get upearly in the morning and I'm
(03:56):
pretty active early in themorning getting things done, and
so I ran to the store.
I was hungry by that time and Iknew I just wanted to go in and
get that.
And then I'm walking around andI'm like, oh, those bins look
good, and look at that and lookat those gummies, and look at
that chocolate, and look at thisand look at that, and I'm like
(04:18):
maybe I'll just get a little bit.
And I'm like, no, I'm like,walk out, get what you got to
get, and walk out, walk out, andand you know that food noise,
dr Marnie, sometimes you knowlike I'm just like, oh, I want,
I want a piece of cake.
Yeah, you know, um, but I won't.
If I've eaten dinner, I won'tjump to get it similar to yours,
(04:39):
I won't do it, I'd rather havea meal.
Knowing that, like I had plainGreek yogurt at home with some
fruit.
I was like that's what I reallywant.
Like I'm, I try to swap it.
I try to swap out that foodnoise with something else.
Could I have gotten somethingtoday at the grocery store?
(05:00):
I'm like, okay, I'm not goingto eat that.
No, I switched it.
I switched it in my head andsaid this is what I'm going to
have and so I kept, I keptsaying that to myself you know,
this is what I'm going to have.
It's going to be a healthy swapand I've been really trying to
do that because, look, I meanthat food noise happens to every
(05:22):
single one of us and you know,even when you're at a restaurant
.
This is why I tell a lot of myclients that if you're going out
to eat and know where you'regoing out to eat, look at the
menu ahead of time.
Plan ahead Coach.
Speaker 2 (05:38):
Martha says she doesn't have food.
Noise, I don't.
Speaker 1 (05:42):
I am, you're lucky.
My dog, chloe, decided to joinus, but that's okay.
I'm one of the rare people thathave no food noise.
I am on the other side of thespectrum.
Where I have, I don't thinkabout food, so I have to make
myself think about food, you'relucky.
It's rare.
(06:02):
And I say it's rare because itis rare.
Chloe, I Chloe, I see herAnyways.
Speaker 3 (06:11):
She's got food noise going on.
Speaker 1 (06:13):
That's what it is I think that there's a scale or a
spectrum of food noise from likeyour you know your your snacker
to your somebody that actuallyhas like psychological.
Um, there's a psychologicalcomponent of why they're they
(06:34):
have food.
Noise is more of a chronicthing.
I can shut off my video and gether down no, no, no, no Go,
chloe go.
Chloe.
So that's a whole spectrum offood noise and there's some
serious component to this whereit actually makes somebody like
(06:55):
non-functional or contributes totheir obesity or to how they
function in life and they'reconstantly thinking about food,
food.
You, you see some of thesepeople like in my 600 pound life
, right, there's like reallychronic food noise.
And then there's your, you know, pmsing snacker, right, right,
(07:18):
so you're pmsing and you'rethinking about having a
chocolate, is there?
There's a whole spectrum ofthings and over here in this
clinical study that I wastalking about earlier, it tells
us, like, where it's coming fromand why it happens, and so,
like number one, it says there'scertain medical conditions that
(07:39):
causes food noise, which isvery, very interesting.
Number two there aremedications that cause food
noise, um, which is very, veryinteresting.
Number two there aremedications that cause food
noise.
Right, there's medications, um,and here it says beta blockers
antidepressants yep you knowthey, they increase food
cravings.
On number three, which I thinkit's the most popular one, to be
(08:03):
honest, it stress stress canamplify food noise, leading to
emotional eating and cravingsfrom for comfort foods.
I think in our society that'sprobably like number one um
agree with that, yeah yeah.
The next one is unhealthy habits.
So growing up thinking aboutfood is an unhealthy way of, or
(08:25):
having a history of, dieting cancontribute to food noise.
So, uh, you know those yo-yodieters that they they do crash
diets.
You know you're juicing forseven days in a row and and now
you?
Now you want to start starving.
Speaker 3 (08:41):
Yeah, you're depriving your body, and all
you're thinking about.
In seven days, the only thingyou can have is juice, right.
And then you see the commercialfor I don't know something, a
burger.
And then it starts.
It starts.
Speaker 1 (08:58):
I think another one too, Sorry.
Speaker 2 (09:21):
Go ahead, dr Right, and I'm so incredibly grateful
and blessed that I don't havethe 600 pound life food noise.
Thank you, because I can seehow that could happen, because
you spiral you start spiraling.
Um, so, yeah, I, yeah.
All of that makes sense and Ithink, I think one of the things
we need to do today and we needto like help people strategize
(09:45):
as to how to deal with foodnoise.
Speaker 1 (09:50):
Yes, and then, before we get into that, let me, let
me just share the other, theother kind of why this has
happened, because it's it'simportant for whoever is
listening or watching that theycan maybe say, oh, maybe that's
why you know it's not me.
They can maybe say, oh, maybethat's why you know it's not me,
it's something else.
Before, right before you youtake action, you want to see
(10:10):
what the root cause like, whatthe triggers are and why it's
coming, and then attack it,right, yep, so I said uh,
medical conditions, medication,stress, unhealthy habits.
But look at the next coupleenvironmental influences.
So the variety, the variety offood choices and flavors in our
environment can overload oursenses, making us constantly
(10:33):
think about food.
I mean, think about all thecrap that's available out there.
You know that is so bad.
And then also like theyintentionally put sugar in
things that shouldn't even havesugar, and why?
So you can crave it more youcan eat chemicals, yeah,
chemicals.
Speaker 2 (10:51):
They're putting neuro , they're putting neurotoxins
and all those fast foods.
Speaker 3 (10:56):
All the fast foods are intentionally made like
they've added different thingsin there so that you crave more.
You know with it, and so youhave it, and you have it one day
, and you have it a couple, youknow a couple of days in a row.
That's what you're going towind up eating.
Speaker 1 (11:12):
Yep.
Look at the next oneInformation overload.
The constant bombardment ofnutritional guidelines, health
trends, trends and contradictoryinformation can make people
second guess their food choices.
That's interesting.
And then the this, this lastone food marketing, which is a
(11:33):
huge thing.
Advertisements, labels andpackaging can contribute to food
noise.
So, like we were talking, wetalk about that at inspire all
the time.
Yeah, you know how labels aredeceptive.
You know cauliflower pizza, butthen you, you, you read the
label, it's like dude, it has 30, 32 grams of carbs.
(11:55):
Like what the hell?
Speaker 2 (11:56):
yeah, but they threw some cauliflower into the flour
is what they did.
But you know what.
You know what's even moreinteresting Like becomes
deceptive, like.
Speaker 3 (12:05):
I just had a conversation with somebody the
other day about like it was abottle, a two liter bottle of
ginger ale.
It said ginger ale zero sugar.
It doesn't say diet ginger aleanymore because nobody wants the
artificial sweeteners in it,right, so, now they're labeling
it differently, but it's thesame, darn thing you know.
(12:29):
And now?
Now you're having all theartificial sweeteners which
guess what they're going to do.
Make you hungry, they're goingto make you hungry, they're
going to mess up your metabolismand you're going to want more
of of that know.
And so the the the front of thelabel is definitely marketing
to draw you in so there's apsychological part of why people
(12:53):
have food noise.
Speaker 1 (12:54):
Then there's a habit part, like cultural right that
you were, you were raised acertain way.
Um, then there is a a part whereit's external, like it says
here, where these companies arevery tricky and very intentional
on the way that they labelthings and they, they, they tap
(13:17):
into people's psyche to get themto eat all this crap and people
fall for it.
Right, people fall for it andand like you said, dr don, I
mean you have the sugar alcoholsnow that are really bad for
your gastric system and for allsorts of things and it's like it
makes you want to eat more thanyou have the artificial
(13:37):
sweeteners.
It's incredible.
I mean you can get to have alabel for a certain food from 15
years ago and you have it fromtoday and if you put it side by
side, you'll see the differencein the ingredients, like how
much more ingredients it hasthat you can't even freaking
pronounce, like.
If you can't pronounce it, thatmeans don't eat it.
(13:58):
So if you're out there andyou're like man, what the heck
is wrong with me?
Why do I always think aboutfood?
It's not only necessarilybecause you have an issue.
It can be because you have anissue, it can be because it can
be from external influences.
It can be from maybe things thatyou carry inside from when you
(14:20):
were growing up, like, forexample, you got to finish your
plate, you gotta fit.
Or in the cuban, in the cubanculture, uh, you're too skinny,
you're too skinny, so they, theyfeed you stuff to make you, you
know, fatter, fatten you upliterally to fatten you up like
cattle like, yeah, you know, andthere's some things in the
(14:41):
subconscious, yeah, that thatyou don't, you don't even
realize that's in there, that iscausing you to operate this way
.
There's like multiple thingsthat can be happening.
It can be one thing or multiplethings that can be happening,
that this is why you canself-sabotage you know and or
(15:01):
without even thinking about it,you're thinking about it.
Speaker 3 (15:04):
Yeah, you know.
I always say this you know thethe most brilliant marketing has
to be the a hundred caloriepacks, right, if you think about
it like a hundred calorie packof Oreo or it was like it's just
a hundred calories.
I'm going to eat that.
But what are you eating ahundred calories of, and how is
(15:25):
it affecting your body, and howmany hundred calorie packs are
you actually taking down?
Speaker 1 (15:31):
And that was my next and that was the way it starts.
Speaker 2 (15:34):
That's the way it starts, you know it's like well
it's only a hundred and I hadfour of them.
Speaker 3 (15:39):
Okay, you know that's that's a calorie for the day.
Now I'm'm gonna skip my mealbecause I've had 400 calories.
That should be enough, yeah,but you know you have to look at
those ingredients and yeah,it's another topic, but it's.
Speaker 1 (15:54):
It's not really about the calories, about the quality
of the calories right, a wholeother podcast, let me just share
this last one because this isreally, really interesting
because this is like the otherside of the spectrum, meaning
like this is this is kind ofsomething that I've never talked
about, uh, and maybe you knowwe've never talked about and it
(16:16):
can be a thing excessive foodprep, so excessive food prep can
lead to perpetual thoughts anda preoccupation with food.
So you have certain personalitytypes, like maybe you're really
really really, really detailedoriented, type a that that are
super, you know, likeintentional what they feed their
(16:41):
body and they're so, so, so,kind of almost a paranoia, yeah,
that that causes you to likeconstantly think about food.
That's something super like onthe other side of the spectrum.
Right, because we're talkingabout snackers and this and that
.
But what about the otherpersonality type that, the hyper
(17:03):
?
Speaker 3 (17:03):
yeah, it's's something I never thought about
either, right, because I I don'tknow about you guys, but my, I
kind of prep and my prep isdifferent than your prep or
somebody else's prep.
You know, I know what mealswe're going to have throughout
the week, right, and I neverthought of it that way with what
(17:24):
you just said.
But can can people become alittle obsessive with their,
with their prepping, and causethat food noise?
Speaker 2 (17:31):
yeah, that that makes total sense that's so different
, right, and I think you knowwhat the thing is like with that
.
I think, like people are beinglike intentional and actively
trying to do something toprobably try to reduce their
food noise.
If, if you think about it right, if somebody that focused and
that intentional and thatdetailed into what they're
(17:51):
trying to eat and instead it'sbackfiring on them and they're
just, you know, constantly goingon about it, that's very
interesting.
But you know what?
Go ahead.
Speaker 3 (18:03):
I was just thinking you know why not?
Why not change that to adifferent way?
And then you've got somebody.
You've got somebody who'strying to change their unhealthy
right and then becomes I don'twant to say obsessive, but
becomes very meticulous in youknow, a couple of weeks to make
sure that they have good,healthy meals, because that may
(18:25):
prevent them from having foodnoise, you know, and it takes a
little bit to get into a good,healthy habit.
So that might be, you know, agood start for some people to
help reduce the food noise.
Speaker 2 (18:39):
Yeah, then it backfires on them and now
they're thinking about it allthe time.
So, yeah, it's food is.
You know?
I think food is such a visceralpart of us as humans, right, um
, you know, we've evolved frombeing in the caves having to
hunt down our dinner, but ourphysical needs still continue to
(19:01):
be the same thing.
Right, you still need tonourish, you still need to be
the same thing.
Right, you still need tonourish, you still need to feed
yourself.
The options are so overwhelmingeverywhere right now, and
they're overwhelming in terms ofwhat you're being told is okay
to eat.
Right, yeah, all the thingsthat are available to you.
You know, I mean, think aboutthat way back when paleo days.
(19:22):
Right, way back when you didn'thave that many options.
You ate what you caught.
Speaker 1 (19:28):
Right.
Speaker 2 (19:29):
You ate what you caught right now.
You know you go to the grocerystore and catch about anything
you want.
So you know we need to putourselves into a better mental
place so that we could empowerourselves with the choices that
we are making.
And I think that the you knowthat's where, like the hyper
(19:51):
prepper, that's where they'regoing and maybe it backfires a
little bit on them.
But I also think, like you said, dr Donna, that for people that
don't know where to start, Ithink prepping is probably a
better idea than not, becauseyou know again, if you're, if
you're not, if you're not, youknow if you plan, if you fail to
(20:12):
plan, you plan to fail and allthese other things.
Right, and there's there's areason why these are sayings.
Speaker 3 (20:17):
Yeah, I'm a prepper, I mean reason why these are
sayings yeah, like I'm a prepper, I mean I'm a prepper, I can
tell you like what, what we'rehaving like for for meals, you
know, and, and do I make themahead of time?
No, I have my different meatsand I have my different things
already cut, you know, done inthe freezer, and my refrigerator
is always loaded withvegetables and good, healthy
(20:38):
foods, you know.
So, mentally, I'm preparing forthe week.
People, like I said, people doit a little differently.
Yeah, and you can certainlybecome obsessive about it and it
can and it can backfire, justlike you said.
Speaker 2 (20:53):
Yeah, I think we need to give.
I'm sorry, I'm sorry, martha,go ahead, you go ahead your turn
.
Speaker 1 (21:01):
Let's go down the line of like things that people
can do to reduce food noise.
So, like number one, that wasgoing to be my comment.
Speaker 2 (21:08):
I know that's where you're going to Practicing
mindfulness is one.
Speaker 1 (21:15):
So just like taking a step back and, instead of being
reactive, to like the emotionof wanting to go grab or that's
what I did, this morning to goby yeah or wanting to.
So, um, that's where I alwaysbring in like the five second
rule.
I had a client that told me,because this is hard for for
(21:37):
some, for some people that havelike children at home, um, and
they, you know, they have thejunk food around for the kids,
even though you're trying tostay away from it.
And I had a client say you know, they have Doritos and Doritos
is my thing and and I findmyself like going for it and I
and I Look, let's try to do thisthis week.
(21:59):
You know, first the first stepis get it out of the house,
because your kids shouldn't beeating it either.
Speaker 2 (22:06):
But I was gonna say that, yeah, that was gonna be my
comment.
Speaker 1 (22:10):
Yeah, and then done for some people, and I said this
exercise of five, second rulecountdown.
When you're about to take thataction, do like, intercept,
right, like give your, your,your mind and your body time to,
to pivot and calm down one orfive, four, three, two, one and
(22:36):
anything in life, like, let'ssay, you want to get out of bed
at a certain time and you tendto, like, you know, just be
there.
If you want to take some actionand you're having a hard time
going for it, then do thecountdown effect because
psychologically you're allowingyourself time to make a better
choice.
And that actually helped.
(22:57):
And that actually helped.
And I'll tell you what I did inmy house to help me with that is
, at that time my daughter wasliving with me and, of course,
(23:18):
my husband and Danielle, and thethings that I eat is in the
Martha bin, the things that Guseats, it's in the Gus bin, and
then the things that Danielleeats is in the Danielle bin.
And that helped mepsychologically and
organizationally.
When I open my pantry, Iautomatically just go to my bin.
(23:38):
Everything is not mixedtogether, right, that's smart.
So that's kind of how you cantake some action to be to help
you be mindful.
You know what I'm saying.
So that's number one practicingmindfulness, what you guys have
something to add to that?
Speaker 2 (23:59):
Well, I think it's easier to practice mindfulness
when you don't have somethingmedical going on behind it.
You know we're talking about,cause we've, we've, we've talked
about this whole range, right,and sometimes people are on
medications that cause them tobe hungry.
Sometimes people are, you knowit's different.
So there's in that I'm going tospeak on that a little bit.
(24:21):
So, if you are on a medicationthat you know causes weight gain
right, and we talked about itsome of the SSRIs, you know
you're a lot of antidepressants,there's a, there's a lot of
medications, like there's a lotof them.
So, if you find that youhaven't had, oh, somehow I like
(24:43):
turned off my video for noreason, with my, with my talking
, with my hands here, cause youknow I'm just going all over the
place, you're.
Cuban and it's just it's justhappening, okay, so if you are
on a medication, or let's say,okay, so let's talk through this
scenario, here I am, marty, andI went to the doctor and he
(25:07):
gave me something and now Inotice that I wasn't having XYZ
cravings before, I wasn't havingthis food noise, and now I am.
So you have a couple of options.
Okay, you, you know.
First of all, talk to yourprovider, right, there might be
an equally effective option thatdoesn't have those side effects
(25:28):
, and usually there's an equallyeffective option that doesn't
have those side effects.
And it's up to you to advocatefor yourself, right?
Because if they're fixing yourdepression, but now you're going
to weigh, you know, 400 pounds,what are they breaking?
Right?
So you came in, you weredepressed, but you didn't have
high blood pressure, you didn'thave diabetes, you didn't have
(25:50):
XYZ.
Now you're not depressed, butyou have all these other things.
So there has to be, there hasto be a better option.
Okay, so, talk to your provider, work through that, like
seriously, work through that.
You know, your doctors aretypically very smart, but
they're also sometimes givingyou what they're used to giving.
So work through that, you know.
(26:14):
So that's, you know, and youcan take control of that, you
could be empowered to takecontrol of your health and to
find options that work for you.
Do that and advocate foryourself for a better option.
So that's one thing.
The other thing that I findworks really well for me with
food noise is get full of stuffyou're supposed to be eating
(26:36):
Right, of stuff you're supposedto be eating right.
Make yourself a nice meal thatis healthy, that follow, you
know, lean, green, maybe somehealthy fats, like.
Be full, when you're finishedwith your meal, with the stuff
that you're supposed to beeating.
And then another recommendationthat I have is, if it's nice
(26:59):
weather out, when you're donewith your meal, go for a little
walk, like maybe just 15, 20minutes.
It has an effect on your body.
It decreases your glycemic load, even if you had a healthy
glycemic index meal.
Going for a walk after dinneror after lunch is going to help
decrease your glycemic load.
And when you don't have thoseglycemic spikes you don't crave
(27:21):
things as much.
So get ahead of it.
Get ahead of it.
And that's what works for me.
The best is if I get ahead ofit, because then you could do
the countdown afterwards and askyourself am I really hungry,
like, listen, you know, listento your body, listen for those
cues Okay, my stomach's notgrowling.
I could, actually, you know Ito your body.
Listen for those cues Okay, mystomach's not growling, I could.
Actually, you know, I couldfeel my food right here.
(27:44):
So clearly, those eight ouncesof steak I ate are filling me up
, you know.
And then you can talk yourselfout of you know.
Going for the bag of chips orgoing, you know, making yourself
a gallon of popcorn afterdinner, that's what works for me
.
Give yourself a gallon ofpopcorn after dinner, that's
(28:05):
what works for me, you know.
So so we have a couple ofdifferent strategies so far that
we've put together right.
Plan ahead.
Look at the menus.
Do the five, four, three, two,one countdown to kind of like,
put yourself, give yourselfgrace for a minute to make a
better choice.
Eat what you you're supposed toeat.
Organize your pantry.
I mean, I get rid of stuff inmy house, like, if I'm trying to
(28:25):
eat healthy.
Nobody gets junk food, I'msorry, not my kids.
Speaker 3 (28:28):
I'm the queen of throwing things away.
Speaker 2 (28:31):
I'm the queen of throwing stuff out, Like for
example, there's like we don'tdrink soft drinks in my house.
We never have.
I grew up in a country thatdidn't have soft drinks, so when
I came to this country it wasvery easy to not have any either
.
So in my house, if you come tomy house and you come over, you
(28:52):
get water you might getsparkling water my house too.
Yeah you get sparkling water andyou get regular water.
Right, there's your choices.
And unless we're having peopleover that I know are soda
drinkers and you know I'm tryingto be a gracious hostess and I
specifically know, you know thisguy drinks Dr Pepper.
(29:12):
Okay, I'm going to go buy a sixpack and that's it.
When he's gone, he takes themwith him, like when I do stuff
like that, because I don't dothat it doesn't happen often.
Speaker 1 (29:24):
Bring your own beverage in my house, no but but
you know, typically I send itoff with them.
Speaker 2 (29:28):
I'm like, listen, we're not gonna drink this, take
it and take it with you becauseeven though in my house we are
not soda drinkers and we're notjuice drinkers and we're not,
you know, every once in a whileone of my daughters will be like
, mom, can, we're not juicedrinkers and we're not.
You know, every once in a whileone of my daughters will be
like, mom, can we get some juiceso I can make smoothies?
And I'll be like, okay, you getwhatever juice you want.
And then when it's gone, it'sgone because we're.
Also I'm really big on notdrinking my calories.
(29:50):
I like to chew.
You know, if I'm gonna have,you know, 200 calories of sugar,
I'd rather have a cookie thanhave two sodas yep so here it
was creating a nerd, practicingmindfulness.
Speaker 1 (30:03):
We talked about creating nurture, nurturing,
nourishing environment.
We, which we talked about, likethe organizing, the pantry, the
it says, planning and preparingmeals ahead of time, which dr
donna talked about.
Right, just, meal prepping isalways a good idea.
Uh, limiting exposure to foodtriggers this is a really
(30:26):
important one because, um, thisis an action step that that the
listeners or watchers need to dois step back and really, uh,
gain an awareness of whattriggers you to want to eat,
(30:46):
snack.
You know, like when you startfeeling that bubble, like that
noise bubble bubbling up, whathappened at that moment that
that is causing that trigger,and write it down, so then you
can know how to manage yourself.
So, in order to limit exposure,you need to know what it is.
(31:08):
Yeah, so that is.
Speaker 2 (31:11):
Sometimes you have to be brutal with yourself what
did you say, dr donna?
Speaker 3 (31:16):
I, I said you know some of these triggers.
Could it be a TV commercialthat triggers you?
Could it be going to thegrocery store, hungry?
Could, it be you know readingsomething or scrolling on social
media.
Social media has got so manydifferent things.
Look, I know like I lookthrough it and I see all these
(31:38):
different recipes.
Speaker 2 (31:39):
And sometimes they're great, but sometimes they're
not.
Talk about.
Talk about triggering that.
Speaker 3 (31:45):
You know that, that that part of you, that, oh, I
want this now you know, and thenext thing you know you're in
your kitchen making somethingthat you shouldn't really be
eating and you're not hungry.
Yeah, so if you know that someof these things are triggering
like you're watching TV andthese commercials come on, get
up, go, go change the laundry inyour, in your, in your washer,
(32:08):
you know, go away from yourkitchen.
Yeah, yeah, you know, go dosomething in that commercial
time.
If it triggers you, go into thegrocery store.
Then make sure that you eat adecent meal before going to the
grocery store.
Don't go before lunch, don't gobefore dinner.
You know, the social mediastuff my goodness, that's hard
(32:30):
to do, but you can scroll pastit and not look at it.
I'm not going to look at thatnow because I'm kind of in a
funk and when I see that it'sgoing to make me want to eat
kind of in a funk and I see thatit's going to make me want to
eat.
Speaker 1 (32:41):
You know, most common that I've heard is stress,
stress, which is the next pointhere practicing stress
management.
So stress management is is ahuge, humongous animal that that
impacts I would.
I would venture to say most ofsociety.
Um, um, it's the same.
(33:03):
As you know, limiting exposureto food triggers is actually
part of that.
Where you have to, you have topinpoint where the stressors are
right, where's your stresscoming from and how can you deal
with that differently.
Make a life change in order toreduce that stress, that
(33:33):
stressor.
Or if you can't, because maybeit's a project that you have at
work, you know that is just amaybe, a time.
That's your children you knowyou can't get rid of your kids.
You know you're a teenager andwhat can you?
do to limit the stress levels.
You know what, what action orum, what, what are those moments
in the day that you can plug insomething for yourself to to
(33:56):
limit the stress, um, so that's,I think that's like a huge one
for our society and and I justhad a conversation with a client
yesterday about that because,um, she's extremely stressed out
at work, those cortisol levelsare like up the roof and um, and
(34:17):
it's causing her to want toenjoy something that she likes
to eat, because it counters thatfeeling.
Right, it's like a momentarydopamine, yes, a pacifier, um
and so, but it's something thatthat it's happening in this
season of her life.
It supposedly is going to goaway, but how do how do you deal
(34:40):
with it so you don't putyourself in a position where
it's counteracting what you'retrying to accomplish, right?
So another one that I think.
I think this is the next point.
Actually, it says establishinghealthy habits and routines.
Speaker 2 (34:58):
I was going to say you got to get ahead of it.
Yeah, you got to get ahead ofit.
Speaker 1 (35:02):
What I've encountered with, you know, the last seven
years of helping people, ispeople are used to have.
They have incorporated thehabit of eating while they're
watching Netflix, so it mightnot be a stressor.
They might be trying to destress by watching TV, but it's
(35:22):
like, it's almost like you.
In our culture, you have tolike be eating something while
you're sitting there watching TV.
It's like why, and that's sucha bad, bad, horrible.
Speaker 2 (35:34):
And I have found myself and I don't do it often,
I've quit buying stuff that Icould snack on while I'm in
front of the TV, because let'ssay that you are giving yourself
an easy evening, you're gettingaway from everybody, you're
staying away from social mediabecause that's triggering you.
So you found this lovely.
(35:55):
You know Hallmark Christmasmovies.
They're wholesome, they'resweet, they're amazing, they're
relaxing.
Speaker 3 (36:03):
And then you ate a gallon of ice cream Chips or
something, or a bag of ice cream, yeah.
Speaker 2 (36:09):
Oh, I bought the low fat popcorn, goodness gracious,
you know, 177 grams of carbsafterwards, you're, you know,
you just threw your, yourglucose levels into a spin,
right?
So I think, being mindful.
So there's action steps thatyou can take.
If you're listening out thereand you, you know that you're
(36:31):
guilty of some of these things,we all are OK like.
This is not judgment.
This is trying to help youcreate Power within yourself to
be able to say no to the littledevil on your shoulder Right,
because that's how I think of it.
I'm like you know you have thegood guy and you have the bad
guy, like in the little in thecartoons remember, we used to
watch the cartoons growing up.
And so you have to figure outwhat your trigger is whether
(36:58):
it's an external trigger,whether it's a medication that
you've been put on, whether yourkids or your husband are
driving you nuts, whether it's awork situation, whether it's
something that you can eliminate, or whether it's something that
you know you're in it to win it.
Like you can't get rid of yourkids, you know, but then they're
going to continue to bestressful because that's living
(37:18):
with other people.
You know, that's it's.
You can, you could, you couldlook at it however you want to
um.
So you need to identify yourtrigger, right?
So okay.
So I know that when it's almostbedtime and my kids are
screaming because they're tiredand I still have to get dinner
ready and I still have a projectfrom work that I have to get on
(37:41):
, I know that that freaks me out, right?
So plan ahead.
How are you going to handlethat?
What are you going to dodifferently?
I know that when I go groceryshopping, if I'm hungry, you
know I will buy a cart full ofcrap.
And then I get home and I'mlike, oh my goodness, what did I
do to myself?
Yeah, plan for that, get aheadof it.
(38:03):
I know that if I see snacks inmy house, I'm going to eat them.
Do what coach Martha doesseparate the bins, put a lid on
them If you need to.
You don't have to look at itwhen you go in the pantry.
It's not for you.
You could be mean, like me, andI'm just not buying it.
You know, it's that simplebecause as an adult, you do have
a choice as to what you bringhome and there's always
(38:31):
healthier alternatives for kids,like.
There's never a time thatthere's not a healthier
alternative to junk food.
You know, it's true, it's true.
Speaker 3 (38:38):
You just have to change your reaction to those
different stresses and change itfor something other than food
and snacks.
Is it going to be easy to dothat?
No, it's not going to be easy,but it's.
It's much like creating a habit.
You don't create a good.
You can create good habits.
You can create bad habits, likeyou can create the habit every
(38:58):
time you put that Hallmark movieon, you want to have popcorn.
But you can also create a goodhabit.
Speaker 2 (39:05):
You can learn to knit , learn to crochet.
My daughter is like the bestcrocheter.
Dr Donna crochets right.
Like do something with yourhands.
If that's like, find analternative that doesn't include
putting it in your mouth.
Instead of sitting down forthat movie with a tub of popcorn
(39:26):
, sit down and fold laundrywhile you watch your movie.
It's keeping you busy.
It's doing something else.
Create a reality for yourselfwhere you are getting ahead of
the stress.
Take the right supplements forstress.
Get enough sleep.
Get enough sleep.
(39:52):
Nourish your body properly asmuch as you possibly can
meditate, pray, work out all ofthese things, be hydrated.
Right, all of these things.
Slowly but a hundred percent,certainly eventually start
working from within to help yoube less reactive.
Speaker 3 (40:11):
In that and on a side note, we here at Inspire have a
really good supplement thathelps with, you know, any
cravings and things like that,and you know if you're listening
to us, we have a couple of them.
We have a couple of them.
Speaker 2 (40:26):
You know, if you're listening to us, we have a
couple of them, you know so.
Speaker 3 (40:29):
So you know, call, call or inspire offices and find
out how we can help you withthat.
You know, maybe maybe you'renot eating well enough, maybe
you're not eating enough.
Yeah, exactly, you know.
Speaker 1 (40:45):
And so maybe what you're eating is causing the
different cravings and thingslike that or you're watching and
(41:06):
you're like, man, I do all ofthese things and I is still like
something that's constantly inmy mind.
Then check your hormone levels.
Right, check your hormonesbecause, again, there's things
that can be happening withinyour body that's causing this,
they're triggering this tohappen.
There's so many differentreasons why this can be
happening, and so you, you gottacrack your code in a sense,
(41:29):
right, yep, so check yourhormone levels.
If and and if it reallypersists.
Like I have a client that, nomatter what, she could not, she
could not bust out of this.
Like we, we went through thewhole process, we, we've done
all those things to try to helpher and, at the end of the day,
(41:49):
I sent her to therapy.
I sent her to go see a foodtherapist, a therapist that
works with people that have atoxic relationship with food and
or an issue, an actual clinicalissue because sometimes that
(42:10):
reflects you know yourpsychology.
Speaker 2 (42:13):
What has brought you to this point sometimes needs to
be worked through so that youcan break through it and get to
the next level of your life pasttraumas.
Speaker 1 (42:24):
You know your upbringing undermining chronic
issues that are that haven'tbeen, um, have been yet
addressed.
That causes you to think thatway, so that, and that's why I
say that there's a spectrum offood noise and so it's okay to
find help.
When we sent that client to thetherapist, um, it changed her
(42:45):
life and and now she's back andnow she's doing great on the
program because she was able toaddress that first, and then
that has opened the door for herto conquer what she was trying
to conquer.
But she had to be really,really transparent and real with
(43:06):
herself and finally put herselfin a position of seeking help.
She needed professional helpand it's okay to do that and
it's okay.
Speaker 2 (43:16):
Yeah, and we encourage that.
You know, I think I think allthree of us would agree that our
main goal is to improve thelives of whoever walks into our
centers in whatever way we can.
Sometimes that's a healthjourney.
Sometimes they come in forfollow-ups and they just need a
(43:38):
pick me up right, like I.
You know, I was at the officeyesterday and I had my health
coaches actually doingfollow-ups, but I was literally
sitting at the front desk andjust saying hi to people and
talking to them and you knowthey were like we needed to talk
to you today.
I'm so glad you're here todaybecause I just needed to hear
your voice telling me X, y, z,and you know, that's why we
(44:01):
coach, that's why we have whatwe do, right?
It would be very easy for us tocome into our office and us
give you the program and thesupplements and send you on your
way, right.
Actually, it would be easier tobe a hundred percent honest.
It's like here you go, bye itdoesn't work that way, right
that way.
It doesn't work that way itdoesn't work that way either,
(44:24):
you know it's not what we'reabout, because we want to get to
the root and we want to giveyou sustainable weight loss and
we want to give you a programthat's going to teach you habits
that you can apply forever.
What we do is try to get you tohave a healthier relationship
with food and try to know, youknow, when you can cheat a
(44:44):
little bit and when you can't,and how do you maintain it and
what do you do for the rest ofyour life in order to improve
your relationship with food andimprove your health Right.
So it's so important that youyou know that talking part right
when we so you're talking aboutyou sent your client to therapy
and sometimes I feel likethat's what we do in our office
(45:04):
to a lesser not quite, as youknow, intense way.
You know we give you some truthsometimes that you don't want
to hear, but that, if you acceptthem and you change your
mindset a little bit, canliterally be a powerful way to
take control of your life andyour health for the rest of your
(45:24):
life.
Speaker 1 (45:25):
And that's what I think we do at Inspire way to
take control of your life andyour health for the rest of your
life, and that's what I thinkwe do at inspire and and, and
it's okay to seek health helpand it's okay to.
You know, I this is somethingvery simple that I tell our
clients to do is go to thedollar store and buy a little
notebook, um, and, and writedown what you think your
triggers are, and then, next toit, write down what, what you
(45:47):
can do to counter them.
And so take the time out, takethe 10 minutes that it takes to,
to really like, dig deep andand and write down those those
intimate things, um, that causesyou to you feel like your
triggers are, and then also taketime to think of how you can
(46:09):
counter them, because, um, thatis very powerful and that also,
when you do that, it triggersyour psyche, and when your
psyche is aligned with yourheart and what you do, then
that's when you can conquerthings.
Um, so, if you're listening,watching, go out and and crack
(46:29):
your code.
You can do that.
You can do that.
Yeah, all right, this wasawesome, guys.
I hope this was helpful andwe'll do much more uh, content
like this, because this is realand we all walk through it, and
so we hope that this waslife-changing for you.
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