Feb. 6, 2019

Eat well to live well with Dr Libby Weaver

Eat well to live well with Dr Libby Weaver
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Eat well to live well with Dr Libby Weaver
Eat well to live well with Dr Libby Weaver
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Season 3 Physical Health

Dr Libby Weaver explains the role of nutrition in every aspect of health and wellbeing. Libby explains to Cass Dunn why weight-gain does not have to be inevitable as you get older, the role of healthy eating and hormones and why calorie counting is a waste of time.Connect with Cass:www.crappytohappypod.comhello@crappytohappypod.com 
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Transcript
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A listener production. Hey guys, you're listening to Crappy to Happy.

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I'm cas Dan. I'm a clinical and coaching psychologist, mindfulness

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meditation teacher, and author of the Crappy.

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To Happy books. In this series, we.

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Look at all the factors that might be making you

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feel crappy and the tools and the techniques that will

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help you overcome them. In each episode, I introduce you

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to interesting, inspiring, intelligent people who are experts in their field,

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and my hope is that they will help you go

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from crappy to happy. Today, I'm talking to doctor Libby Weaver,

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who is an internationally acclaimed nutritional biochemist, an author and speaker.

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Libby has written twelve books and has made it her

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life's work to empower women, especially to take charge of

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their health and their happiness. Libby was warm, engaging. She's

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a wealth of information, and we talked about the real

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reason you gain weight as you age, how weight loss

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is as much about psychology as it is about nutrition,

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and why you need to stop counting calories once and

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for all. I hope that you learn as much as

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I did from this inspiring conversation with doctor Libby. Doctor

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Libby weaver you have developed, I'm aware, your own unique

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three pillared approach to achieving optimal health.

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I would love it if you would just start.

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By explaining for our listeners what those three pillars are.

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With absolute pleasure.

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They are the three pillars of the biochemical, the nutritional,

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and the emotional. So I look at absolutely everything, all

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health conditions, what people are experiencing through those three lenses.

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So the biochemical is where I look at the inner

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workings of the body. So, for example, what signals to

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the adrenal glands to release stress hormones like adrenaline and cortisol,

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What then regulates those hormones, what allows us to get

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rid of them, what are the consequences? So that's the biochemistry,

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the inner workings of what I do. Rational component is

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where we look at the foods and the nutrients that

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are essential for the optimum functioning of all of the

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biochemical pathways inside of us. And that I'd probably become

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people's least favorite human when I talk about the foods,

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but especially the drinks that can take away from the

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optimum functioning, yes of some of those body systems. And

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then the third pillar is the emotional one, which is

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where I get people to ask the question, why do

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I do what I do even though I have the

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knowledge that I have.

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I'm really obviously as a psychologist, I'm really interested in that,

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and I want to come back to the biochemistry as well.

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So many questions.

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But so when we talk about emotional eating, like the

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emotional things that drive people to eat, things that they

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know are bad for them, that they know ultimately don't

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serve them. As a psychologist, I can address that, as

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you know, in terms of the emotional drivers and triggers

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and things.

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As a nutritionist, how do you help people with that?

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So it's hilarious almost to me, because you knew we

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were taught that to change someone's food behaviors really just

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needed to sit with them and guide them on how

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to eat, and that people would then go away and

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do that once they had that good education. And of course,

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once you're out and working with people, which I've done

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for twenty years now, you learn very quickly that that's

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not the case, and they might do.

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It only it were that easy exactly.

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So you know, some people will do it for three days,

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three weeks, maybe three months, and then revert back to

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what they've always done. So as a nutritionist, I had

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to come up with ways to help these really intelligent

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people who were wanting to make significant dietary and lifestyle choices.

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Had to come up with ways to explain to them

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what was driving their behavior. So the simplest way I

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came to do that was to help them understand that.

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Let's say they'd come to me for weight loss, they'd say, olibya,

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I will do anything to lose weight. I'm sick of myself.

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I'm so uncomfortable. Just tell me what to do and

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I'll do it. Humans will do more to avoid pain

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than they're ever going to do to have pleasure, And

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so I think they the weight loss in this situation

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is their pleasure, but the way that they live is

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by avoiding emotional pain. It's just that we're not usually

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taught at school how to identify how we feel in

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each moment, and in my experience, it's our beliefs that

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drive our behavior, and they're slippery. We're usually very good

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at knowing what we believe about things external to us,

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about that person or that situation, or that political party,

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but we're not so good at identifying what we believe

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about ourselves and who we have to be to be loved,

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for example, So I dig into all of that in

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my work as well, music to.

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My ears music because that is I mean, we have

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had a previous episode all about emotional eating, and we've

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also had an episode about self sabotage and those unconscious

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blocks that come up and getting people's way. So to me,

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that's fantastic that as a nutritionist you include all of

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that because that's essential, isn't it It is?

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It doesn't long The only long, long term, lasting change

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I've ever witnessed occurred has come from doing that deeper work,

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and it's where because you've got to get humans back

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in touch with the fact that they are worth taking

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care of, that they are worth loving. And until that

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work is done and they truly know in their own hearts,

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you fight an uphill battle.

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So when we talk about biochemistry, is that referring to,

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for example, my DNA and the genes in my body

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or is that how I the environmental factors that have

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impacted how my body works.

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Can you talk to me about that because I love too.

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Yeah. I did a PhD in biochemistry after I did

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my first nutrition and dietetics degree, So it's biochemistry is

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deep at the heart of my work. It's where a

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biochemical pathway happens when one substance is being converted into

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something else. So substance A becomes substance B through a reaction,

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and then substance B will get converted into substance C.

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C becomes D and on and on the cascade of

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changes continue to go. So, for example, cholesterol is the

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first step in the synthesis of all of our steroid hormones, estrogen, progesterone,

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and testosterone, So I'll use that as the example. Cholesterol

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gets converted through a biochemical reaction into pregnenolone, and then

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pregnenolone becomes progesterone, and progesterone plays a role in fertility,

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but it's also a very very powerful anti anxiety agent.

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It's an antidepressant and a diuretic, so it has a

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lot of biological effects on us. And then in that

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biochemical pathway, there's a fork in the road where progesterone

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either gets converted into estrogen, testosterone, or cortisol, one of

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our stress hormones, and that all occurs in both men

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and women. Obviously, the testosterone pathways are pregulated in men.

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The estrogen pathways typically are regulated in women, particularly across

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the menstruation years. But to understand the biochemistry of that,

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for one substance to turn into something else, so for

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cholesterol to become pregnenolone, nutrients are needed. So for that conversion,

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you actually need zinc and the essential fatty acids. Now,

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if you're deficient in either or both of those substances,

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you will accumulate cholesterol and then you will become too

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low in all of those beautiful hormones that help contribute

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to our energy and vitality. So nutrition plays an essential

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role in every biochemical reaction inside of us.

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That is stuff that most of us just don't it's

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not even on our radar.

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I'm just thinking now about the issues that our listeners

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talk about, such as hormonal cravings that they have weight gain.

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We can modify all of this with how we eat. Yes,

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it simply.

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Puts, very simply put one hundred percent.

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So because we can't fight our biological requirement for nutrients.

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So when we become nutritionally deficient in fruit, will in

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this case say zinc. And that's very common these days

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because zinc used to be in our soil, so it

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was widely spread throughout our fruits and veggies, breads, and cereals,

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whereas now our soil is deficient pretty much from zinc

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and it's only really found in oysters, red meat, and

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then there's a little bit in eggs and a little

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bit in seed sunflower seeds and pumpkin seeds. So it's

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very easy for people these days to become deficient in zinc.

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And we don't ever then puse to think about how

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our food choices or poor soil quality is then impacting

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the interior workings of our body in this one little example,

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interfering with our body's ability to convert it cholesterol into

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substances that are linked to us feeling energized and vital

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and alive and waking up with energy, let alone helping

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to prevent anxious feelings, low mood, stopping to prevent fluid retention,

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because if you think at the flip side of all

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of that, when we are retaining fluid and we feel

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puffy and swollen, have a lot of anxious feelings and

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our moods really low, the ripple effect of that is major.

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When we feel so uncomfortable in our in our physical

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body and inside our own minds, and that that's very

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confusing for us because we don't understand why you think

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it's going to impact what we make ourselves for dinner,

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will impact whether we get off the couch and go

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for a walk or not, our self talk and the

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way we speak to everyone we love in the world.

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So that's just to put it really simply. Nutrition.

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For me, it's my training, so I'm biased, but for

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me it's the absolute foundation of everything because I call

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the body of the earth suit. The earth suit has

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biological requirements and we just we have to meet them.

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And I'm very concerned that too many people these days

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don't meet those And a good question to consider is

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are we living to short and dying too long? Because

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a lot of people their quality of life is enormously

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affected from lousy energy or real challenges with mindset that

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they don't understand and sadly just don't have the tools

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to deal with what happens for them.

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But nutrition plays a big role. And it's feeling better,

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it sounds like.

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It, and picking up on what you were just saying

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and about you know, we feel crappy and then we

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you know, we're down on ourselves when we speak badly,

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and then oftentimes the go to for people is glass

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of wine, sugary food, all of the things that just

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continue perpetuating that unhealthy cycle.

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Yeah, a lot of people make fantastic choices for breakfast

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and lunch, I find these days, and then in the

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middle of the afternoon or after dinner, they feel like

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someone else.

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Has taken over their body.

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Their desire for sweet or poor quality food is major

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so helping. It's not a lack of intelligence. It's not

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a lack of education that leads anyone to polish off

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a packet of chocolate biscuits after dinner. No one does

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that these days, thinking oh, I'm going to feel so

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fabulous after I smash these. They don't necessarily understand that

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there can be biochemical factors that are leading, that are

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internally setting them up to want that food, that poor

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equality food, and of course what we touched on earlier.

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Of course, it can be emotional reasons that lead them there.

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It sounds to me that the take home message here

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is that there cannot be a one size fits all

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approach to food and nutrition, not at all well being.

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So what do you recommend to people come and see

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a nutritionist.

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Do they have their blood tests done to see where

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they might be deficient? Where do people start?

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I see, the body doesn't have a voice, but it

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will give you symptoms to let you know whether it's

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happy or not with your choices. So when it's giving

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you grief, suffering, frustration, sadness, it's trying to be your

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best friend. I think so many women in particular feel

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like their body betrays them. And the really key thing

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to understand is that the body is just responding to.

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The information you give it.

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So I'll come back to the testing and where to

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start most point in a moment. But if we pause

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to think that science suggests that humans have been on

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the planet for about one hundred and fifty thousand years.

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It's probably longer, but that's what we currently understand, and

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virtually all of that enormous amount of time, the only

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reason we made stress hormones like adrenaline was to because

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our life was literally in danger, whereas in modern times

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it's predominantly psychological stress or caffeine that leads us to

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make adrenaline. So but the body hasn't yet learned to

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decipher between the adrenaline we produce from what we consume,

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or because of our perceptions of pressure and urgency or

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worrying about what other people think of us versus our

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life truly being threatened. So when we pull it all

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back to that and see that when we're constantly producing

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all of those stress hormones, we get stuck in a

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place that I call sympathetic nervous system dominance, where blood

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pressure starts to get messed up. Digestion is enormously compromised.

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Now one in five women in Australia and New Zealand

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have irritable bowel syndrome, and food is playing a role

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in that, but so is this stress response without question,

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and then it also changes the fuel that you're body

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perceives is safe and appropriate for you to use. So

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we're always using a combination of glucose or fat. But

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whether it's mostly glucose i e. Sugar or mostly fat,

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your nervous system plays an enormous role in that, because

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when you're in that fight or flight response that get

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out of danger because of all the adrenaline, your body

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wants to give you a fast burning fuel to help

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you do that. So you're mostly going to use glucose

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and you'll become a really poor fat burner. In that situation,

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your clothes get tighter, your energy starts to suffer, mood suffers,

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sleep suffers, everything suffers when we're not good at utilizing

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body fat effectively as a fuel. So when you say

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where to start, for so many people these days, that's

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where they need to start because they're constantly communicating to

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their body because they're making this constant, relentless amount of

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stress hormones. We've got to look at what that really is.

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Because you can go on absolutely on all four testing

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iron levels. Testing. You can measure cortisols, for example, first

261
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thing in the morning, in your blood. You can measure

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it also in saliva. There's a lot of There's so

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many parameters we can measure. If I was going to

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help people break it down to be as simple as possible,

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because it can get really complex, feel and tell and

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feel really overwhelming. In my experience, the first thing to

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do is to identify what stress truly is for an

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individual and start there, because that too is different because

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when we're stressed, it compromises nutrient absorption, It compromises the

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choices that we make people eat more poorly. When they're

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stressed right when you need to be eating better and

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to give yourself more antioxidants to prevent the damage that

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can happen through oxidative stress, which which is what occurs

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when we make too many stress hormones. So in my experience,

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that's always where we want to start is for you

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as an individual. I'll say to someone you explain your

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perceptions of pressure and urgency to me, where does that

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come from? Explain to me how what are the words

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or the traits, the personality traits that are so important

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for you to be seen as. So think of the

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people you love in the world, your family, your friends,

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your colleagues. What are the traits where it's so critical

283
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that you're seen in that way? Because I think so

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much of our stress comes from when we perceive that

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there's a risk that we may not be seen in

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this way. So sticky people think, what will people think?

287
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It's one of the biggest questions, isn't it.

288
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Yeah yeah, yeah, oh you sound like So you start

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with the psychology.

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Really nothing changes till you go there.

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Yeah.

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So I go into the food.

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I have to because it's very difficult for I think

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our body to produce substances inside of us that actually

295
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allow us to experience calm, to feel like we're coping.

296
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So there are literally biochemical substances that the body makes

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that allows us to experience those things. And if you're

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nutritionally deficient, you're not going to make those things in

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good enough numbers for you to get the lovely feelings

300
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of them, the uplift from them. You know, melotonin is

301
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supposed to be high at night that allows us to sleep,

302
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and then your serotonin's supposed to surge in the morning,

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giving us a calm and content type feeling. So nutrients

304
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are needed for the creation of all of those substances

305
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and if that's happening, So I do start with nutrition, absolutely,

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but at the same time have to work with their perceptions,

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their beliefs, and what's actually happening in someone's life. And

308
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that is another reason why it's so highly individual. Because

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you'll say to someone, tell me about your emails, and

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they'll say, oh, they're the bane of my life. I

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can never keep up. I feel like I let everybody down.

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Someone else will say, there's an opportunity in every email,

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bring it on. So how can the same thing lead

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to such different exceptions.

315
00:15:27.799 --> 00:15:30.240
Yeah, I mean I teach mindfulness as well, obviously a

316
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psychologist who also teach mindfulness meditation. I have an online

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mindfulness of course. I'm such a passionate believer in this

318
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this you know, the fact that we all need to

319
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slow down and manage our stress. And I'm interested in

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it for the emotional wellbeing obviously, and your physical wellbeing.

321
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But the interaction there with diet and nutrition and holistic

322
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health is massive.

323
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By the sounds of.

324
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It, it is cas and a huge part of why

325
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I went into it was when my training was that

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the only thing that made a difference to someone's body

327
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shape and size was the calorie equation. And still too

328
00:16:04.799 --> 00:16:07.000
many people falsely believe.

329
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That that's on my list of questions, our calories.

330
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Why are we still canning calories?

331
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It's crazy if we track it back and look at

332
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the history of it. The calorie equation, the idea that

333
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there was a certain amount of caloric intake required to

334
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sustain human life. That was extraordinary, groundbreaking science when it

335
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was published in nineteen eighteen.

336
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I'm so glad you.

337
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Laughed now, because you think World War One was just ending.

338
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A lot of people didn't have enough food so it

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00:16:38.679 --> 00:16:41.679
was truly insightful to now know that there was a

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base level of intake required to maintain human life. Our

341
00:16:46.519 --> 00:16:49.600
heart beating, our brain, thinking, our lungs breathe, all of

342
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the interior processes needed to sustain life calories ie energy

343
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was needed for that, and it's been manipulated into a

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weight loss mechanism. It was never designed to be that,

345
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but it got it got used like that. So there's

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a whole whole, I guess, generation of people out there

347
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who falsely believe that that's the only thing that impacts

348
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body shape and size. And that was what I was taught.

349
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And you get to work with people and you see

350
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they're doing it perfectly and their clothes are still getting tighter.

351
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So if it truly held true, it would hold if

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it was the only thing, it would hold true for everyone,

353
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and it doesn't hold true for everyone.

354
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So that was.

355
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Actually very early on in my working life. That was

356
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what actually led me to go back to my geeky

357
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biochemistry textbooks with the question in my mind, what leads

358
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the human body to get the message that it needs

359
00:17:35.480 --> 00:17:37.680
to burn fat and what leads the human body to

360
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get the message that it needs to store fat? And

361
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I've put those answers into my books, have written twelve

362
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books and some of my online courses because stress hormones,

363
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for example, we started to we touched on those they're

364
00:17:50.359 --> 00:17:52.119
going to they're all about survival.

365
00:17:52.160 --> 00:17:52.960
You can have the most.

366
00:17:52.759 --> 00:17:55.279
Perfect calorie equation, but if your body thinks your life's

367
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in danger, one of the stress hormones you'll make is cortisol.

368
00:17:58.960 --> 00:18:02.000
Cortisolely for one hundred and fifty thousand years we've been

369
00:18:02.039 --> 00:18:06.359
on the planet, was made during chronic stress, floods, famine's wars,

370
00:18:06.400 --> 00:18:09.559
food is scarce, so the body still thinks that that's

371
00:18:09.759 --> 00:18:12.799
what's occurring. When you've got elevated cortisol from your chronic stress,

372
00:18:12.799 --> 00:18:15.440
which might be worrying about your relationships, or your bank balance,

373
00:18:15.519 --> 00:18:17.640
or your health or the health concerns of a loved one.

374
00:18:17.759 --> 00:18:19.000
It's all the same to the body.

375
00:18:19.039 --> 00:18:22.759
So to slow your metabolism down, which is what cortizole does,

376
00:18:22.880 --> 00:18:25.039
it does that because it's got your best interest at heart.

377
00:18:25.039 --> 00:18:26.880
And that's what I mean that the body responds to

378
00:18:26.920 --> 00:18:28.160
the information you give it.

379
00:18:28.559 --> 00:18:30.839
So when you're making all of.

380
00:18:30.759 --> 00:18:33.359
That quartersole, it's because your body thinks that there's long

381
00:18:33.440 --> 00:18:35.720
term stress that means there's no food left in the world,

382
00:18:35.720 --> 00:18:37.640
and if it slows your metabolism, you're a lot more

383
00:18:37.680 --> 00:18:39.319
likely to still be here if you've got some more

384
00:18:39.359 --> 00:18:41.759
flesh on your bones, then if you're a stick monster.

385
00:18:42.319 --> 00:18:45.240
So it leads to a really clear fat deposition pattern.

386
00:18:45.279 --> 00:18:47.000
We get fat around the middle, bingo wings on the

387
00:18:47.039 --> 00:18:49.200
back of our arms, and we grow back Foraranda. So

388
00:18:50.279 --> 00:18:53.240
it's not and people get really frustrated, and rightly so,

389
00:18:53.319 --> 00:18:55.319
because they think they're still making great choices.

390
00:18:56.079 --> 00:18:58.119
For many of us, we grew up with that calorie

391
00:18:58.200 --> 00:19:02.519
counting message and calories in, calories out. I see it

392
00:19:02.599 --> 00:19:04.440
still everywhere, and I think it.

393
00:19:04.440 --> 00:19:05.160
Worked for us.

394
00:19:05.319 --> 00:19:07.200
You know, when I was in my twenties, I could

395
00:19:07.200 --> 00:19:09.640
go on a low calorie I could drop calories for

396
00:19:09.680 --> 00:19:11.359
a week and drop a dress size and that was

397
00:19:11.400 --> 00:19:13.480
everywhere in the magazines as well, drop a dress size

398
00:19:13.519 --> 00:19:13.880
in a week.

399
00:19:14.000 --> 00:19:15.319
And I think that's the problem, is that it did

400
00:19:15.400 --> 00:19:15.960
work for us.

401
00:19:16.519 --> 00:19:18.880
And then later when you start to put on some weight,

402
00:19:18.960 --> 00:19:21.119
you get a bit older, and you've had kids or whatever,

403
00:19:21.599 --> 00:19:24.480
then we go that's our go to And then that's

404
00:19:24.519 --> 00:19:28.599
where the frustration comes in, is that those old strategies

405
00:19:28.920 --> 00:19:31.480
they don't work anymore. And in fact, I've seen some

406
00:19:31.559 --> 00:19:34.319
people who start to eat they say, okay, I'm not

407
00:19:34.319 --> 00:19:36.519
going to count calories, and so they start eating what

408
00:19:36.680 --> 00:19:40.200
is a well balanced, you know, nutritionally sound and you know,

409
00:19:40.279 --> 00:19:43.359
calorie sort of controlled food plant, and they think that

410
00:19:43.400 --> 00:19:45.680
they're doing the right thing, and they start putting on weight,

411
00:19:46.200 --> 00:19:47.759
and so they then they just ditch it.

412
00:19:47.839 --> 00:19:49.440
This is obviously not working. I've got to go back

413
00:19:49.440 --> 00:19:51.960
to my you know, a thousand calories a day or

414
00:19:52.039 --> 00:19:52.519
whatever it is.

415
00:19:52.599 --> 00:19:56.119
So what do you have an answer? You know, do

416
00:19:56.160 --> 00:19:57.880
you have advice for those people?

417
00:19:58.200 --> 00:20:00.599
Yeah, don't. I don't actually think it's age related.

418
00:20:00.640 --> 00:20:03.279
I think it's environmental, and I think it's also based

419
00:20:03.319 --> 00:20:05.559
on our own life experience. So the older we get,

420
00:20:05.640 --> 00:20:07.640
the less muscle mass we're going to have. So from

421
00:20:07.680 --> 00:20:09.559
the age of thirty onwards, if we don't do anything

422
00:20:09.559 --> 00:20:12.039
to maintain muscle mass, we start to lose it. And

423
00:20:12.119 --> 00:20:15.119
it is so metabolically active. So muscle is one of

424
00:20:15.160 --> 00:20:18.240
the only tissue that the cells of the muscles can

425
00:20:19.039 --> 00:20:22.079
have more what are called mitochondria, which are the energy

426
00:20:22.079 --> 00:20:26.440
producing units inside the cells that drive metabolic rate. So

427
00:20:26.599 --> 00:20:29.880
the less muscle mass we have the fel mitochondria. We have,

428
00:20:29.960 --> 00:20:32.200
the less our energy, the lower our metabolism, and that's

429
00:20:32.200 --> 00:20:34.079
going to happen from the age of thirty onwards unless

430
00:20:34.079 --> 00:20:37.000
we do something to maintain or preferably build that muscle mass.

431
00:20:37.160 --> 00:20:40.599
The other thing that massively changes is our liver starts

432
00:20:40.640 --> 00:20:44.559
to accumulate fat because of lousy choices. So not that

433
00:20:44.680 --> 00:20:47.279
long ago, the only time we ever saw the accumulation

434
00:20:47.319 --> 00:20:49.440
of fat in the liver was in chronic alcoholics. There's

435
00:20:49.440 --> 00:20:52.079
a disease called chronic alcoholic fatty liver disease. But there's

436
00:20:52.079 --> 00:20:55.319
a relatively new disease now called non alcoholic fatty liver

437
00:20:55.359 --> 00:20:57.720
disease that's being seen in people as young as teenagers

438
00:20:57.759 --> 00:20:59.519
who've never had any alcohol, and it's just from the

439
00:20:59.559 --> 00:21:00.079
amount of.

440
00:21:00.000 --> 00:21:03.039
Process food and drink that they've consumed. And once if you.

441
00:21:02.960 --> 00:21:07.480
Can imagine that your liver is this highly active organ

442
00:21:07.759 --> 00:21:11.279
designed to do play so many roles inside you. Nutrient

443
00:21:11.319 --> 00:21:15.200
dissemination as well as detoxification, which is just a change process.

444
00:21:15.200 --> 00:21:17.720
It's a transformation process. The liver takes things that if

445
00:21:17.720 --> 00:21:20.359
they were going to accumulate inside you, they'd be harmful

446
00:21:20.359 --> 00:21:22.559
to you. The liver changes them into something less harmful,

447
00:21:22.640 --> 00:21:24.839
so you can incorporate that into your urine and your

448
00:21:24.799 --> 00:21:27.559
fecal matter and get rid of it. The liver plays

449
00:21:27.559 --> 00:21:29.640
a massive role in that inside of us. So if

450
00:21:29.720 --> 00:21:33.319
you have cells inside your liver that were once able

451
00:21:33.359 --> 00:21:36.599
to do that critical detoxification work, and now a globul

452
00:21:36.640 --> 00:21:38.359
of fat has taken over where once there was an

453
00:21:38.359 --> 00:21:41.319
active liver cell, your ability to get rid of problematic

454
00:21:41.319 --> 00:21:44.160
substances out of your body starts to be compromised. And

455
00:21:44.240 --> 00:21:47.440
those things, those problematic substances can't stain in your blood

456
00:21:47.519 --> 00:21:49.759
because your blood's going to travel through your heart, your lungs,

457
00:21:49.839 --> 00:21:51.880
or your vital organs and that's going to damage them.

458
00:21:51.880 --> 00:21:53.880
So and the body knows that, so it shoves.

459
00:21:53.599 --> 00:21:55.920
It inside your body fat and moves it to your

460
00:21:55.920 --> 00:21:57.880
bottom and your hips and your thighs away from all

461
00:21:57.920 --> 00:22:01.960
your vital organs to keep it safe in inverted commas.

462
00:22:02.319 --> 00:22:05.000
So that actually makes perfect sense. And you know what

463
00:22:05.079 --> 00:22:07.519
I see happening too amongst my friends, amongst the people

464
00:22:07.559 --> 00:22:10.000
that you know we work with online in health and

465
00:22:10.000 --> 00:22:15.200
fitness communities, is that they are obsessed about counting calories

466
00:22:15.200 --> 00:22:17.599
and even if they have cottoned on that calories aren't

467
00:22:17.599 --> 00:22:20.480
where it's at. Then they become obsessed with counting macros

468
00:22:20.519 --> 00:22:23.039
and they entering everything into an app am I getting

469
00:22:23.079 --> 00:22:25.920
the right protein carb fat ratio.

470
00:22:27.039 --> 00:22:29.920
What's your thoughts about that. It's a bit obsessive to me.

471
00:22:30.440 --> 00:22:31.160
What do you think?

472
00:22:31.319 --> 00:22:34.039
Yeah, it's almost like there's two human We're funny, aren't

473
00:22:34.039 --> 00:22:34.559
we as humans?

474
00:22:34.559 --> 00:22:35.559
We're so black and white.

475
00:22:35.640 --> 00:22:37.839
Where there are people in the world who when it

476
00:22:37.920 --> 00:22:42.759
comes to what they allow to go inside their extraordinary

477
00:22:42.759 --> 00:22:46.240
and precious earth suit, they need to probably raise their standards.

478
00:22:46.359 --> 00:22:48.720
And then there are other people I think that need

479
00:22:48.759 --> 00:22:53.559
to be less rigid, because so much rigidity is fear

480
00:22:53.599 --> 00:22:56.119
based and it's a drive for perfection, which is I

481
00:22:56.160 --> 00:22:59.000
think just another mask that fear wears. So I think

482
00:22:59.039 --> 00:23:02.400
we need to I'm always quite careful in my response

483
00:23:02.480 --> 00:23:06.119
to I guess to when people talk about extreme sorts

484
00:23:06.119 --> 00:23:08.920
of things, because without question, there are people that really

485
00:23:09.000 --> 00:23:11.720
need to look after themselves far better and recognize how

486
00:23:11.720 --> 00:23:14.039
precious they are to take and take care of themselves.

487
00:23:14.200 --> 00:23:16.759
But the people who are really rigid and frightened of

488
00:23:16.799 --> 00:23:19.960
food that's not healthy either.

489
00:23:20.559 --> 00:23:24.119
So to bring it back to a middle ground, I

490
00:23:24.119 --> 00:23:27.799
think it's incredibly important. If we're struggling to make sense

491
00:23:27.839 --> 00:23:30.880
of food or we feel the need to count everything,

492
00:23:31.160 --> 00:23:34.519
a much better question to ask is will this nourish me? So,

493
00:23:34.599 --> 00:23:37.519
when you've got a whole root, so track it back

494
00:23:37.519 --> 00:23:39.400
even a little step further. For me, there's no such

495
00:23:39.440 --> 00:23:41.480
thing as junk food. There's just junk and there's food.

496
00:23:41.759 --> 00:23:43.839
But at the moment in the Western world, we call

497
00:23:43.920 --> 00:23:47.160
food whole, real food. But it's what we've evolved eating,

498
00:23:47.200 --> 00:23:49.640
and up until the very very very recent past, it

499
00:23:49.680 --> 00:23:51.880
was the food was the only thing available to us.

500
00:23:51.920 --> 00:23:53.720
But now there's a huge amount of junk out there.

501
00:23:54.240 --> 00:23:56.599
And if we get the junk out of our world,

502
00:23:57.119 --> 00:24:00.559
instead of our taste buds running our lives body, your

503
00:24:00.640 --> 00:24:03.599
chemistry starts to run your life. And I don't want

504
00:24:03.599 --> 00:24:05.839
to call it intuitive eating because it makes it sound

505
00:24:06.039 --> 00:24:08.039
to hippi laala, although I don't mind a bit of that,

506
00:24:08.119 --> 00:24:11.200
but it's I feel that that sort of makes some

507
00:24:11.240 --> 00:24:14.279
people check out what I want is for It's like

508
00:24:14.319 --> 00:24:16.799
there's a voice inside each of us that has our back.

509
00:24:16.839 --> 00:24:18.559
There's a voice inside of us that knows when it's

510
00:24:18.599 --> 00:24:20.359
time to go to bed, knows when we need to

511
00:24:20.359 --> 00:24:22.880
eat more vegetables, knows when it's time for afternoon tea,

512
00:24:23.240 --> 00:24:25.079
but we often don't listen to that voice, and we

513
00:24:25.160 --> 00:24:28.599
forever hand over responsibility for our health and wellness to

514
00:24:28.720 --> 00:24:32.039
external voices. Now, I'm not saying that that's not valid,

515
00:24:32.079 --> 00:24:35.160
because sometimes we do need to educate ourselves and understand

516
00:24:35.160 --> 00:24:37.640
things in a different way, get a different perspective, speak

517
00:24:37.680 --> 00:24:41.119
to someone who's an expert in an area. Absolutely, But

518
00:24:41.640 --> 00:24:44.799
for so many people, when they're counting everything, their body

519
00:24:44.799 --> 00:24:46.559
knows way better. I can't tell you the number of

520
00:24:46.599 --> 00:24:49.160
people i've methoods who'll say I'm allowed to have a

521
00:24:49.240 --> 00:24:51.720
quarter of an avocado because that fits in with what

522
00:24:51.839 --> 00:24:53.400
I macro nutritionally, what I'm.

523
00:24:53.319 --> 00:24:54.279
Allowed to have each day.

524
00:24:54.799 --> 00:24:57.359
Well, what if one morning you want half an avocado,

525
00:24:57.519 --> 00:25:01.880
or heaven forbid a whole one. But then if you

526
00:25:01.960 --> 00:25:04.079
let yourself run with that, there'll be days when you

527
00:25:04.079 --> 00:25:06.200
don't want an avocado. You look at the avocado and go, oh,

528
00:25:06.279 --> 00:25:06.960
I don't even want to.

529
00:25:06.960 --> 00:25:07.599
Eat that today.

530
00:25:08.119 --> 00:25:12.319
So when we get the rubbish out, and particularly things

531
00:25:12.359 --> 00:25:15.279
that contain a lot of refined sugar, your body starts

532
00:25:15.319 --> 00:25:18.079
to run the ship on the And when you allow

533
00:25:18.119 --> 00:25:21.599
that to occur, your macro nutrient intake falls into place

534
00:25:21.839 --> 00:25:24.079
when your body, not your taste buds. When your body

535
00:25:24.119 --> 00:25:27.200
is running your show, you will choose the right amount

536
00:25:27.200 --> 00:25:30.160
of fat, protein, and carbohydrate for you. But again let's

537
00:25:30.160 --> 00:25:35.039
go further. Those macro nutrients give us energy, which we

538
00:25:35.119 --> 00:25:37.440
measure as calories, or the modern version is killer jewels.

539
00:25:37.480 --> 00:25:39.480
I still use calories because that's when I was educated.

540
00:25:39.720 --> 00:25:42.160
But it's the micro nutrients. It's the vitamins and the

541
00:25:42.160 --> 00:25:45.720
minerals that allow us to extract the energy from that food.

542
00:25:45.880 --> 00:25:48.000
So the macros give us energy, but it's the micros

543
00:25:48.039 --> 00:25:51.279
that make it all usable and allow those biochemical pathways

544
00:25:51.319 --> 00:25:53.640
inside of us to run efficiently, so we get the

545
00:25:53.640 --> 00:25:57.319
best out of our bodies. So I understand though, that

546
00:25:57.319 --> 00:25:59.599
that's a journey for people to truly be able to

547
00:25:59.599 --> 00:26:03.960
trust themselves again and to trust their body's own desires.

548
00:26:04.039 --> 00:26:06.920
I think, particularly for women, they've lost trust in themselves.

549
00:26:06.920 --> 00:26:10.119
They're frightened of their own desires. They're so used to

550
00:26:10.119 --> 00:26:13.880
living in a world of deprivation and almost punishment, which

551
00:26:13.920 --> 00:26:17.559
is not sustainable, and it hurts us in the long term.

552
00:26:17.599 --> 00:26:20.559
And I don't believe really there's a true level of

553
00:26:20.599 --> 00:26:22.759
health when we are living in that place of deprivation.

554
00:26:23.200 --> 00:26:26.079
But I understand it's a quantum leap to go from

555
00:26:26.079 --> 00:26:29.599
being a bit frightened or counting calories constantly and feeling

556
00:26:29.680 --> 00:26:32.759
that's your only way. That's a journey to the freedom

557
00:26:32.799 --> 00:26:35.640
and the trust again. But it's a road worth taking

558
00:26:35.680 --> 00:26:37.079
and incredibly rewarding.

559
00:26:40.480 --> 00:26:43.880
So in my experienced, mindfulness is a fantastic way for

560
00:26:43.960 --> 00:26:48.000
people to start to tune into what's happening in their body,

561
00:26:48.480 --> 00:26:51.440
you know, in their emotions, their physical body, and I

562
00:26:51.480 --> 00:26:53.400
think that can be a great way to start reconnecting

563
00:26:53.440 --> 00:26:56.960
with what it is that they really need. What suggestions

564
00:26:56.960 --> 00:26:59.279
do you have for people who are heavily reliant on

565
00:26:59.359 --> 00:27:00.839
you know, they're not trust seeing their bod they're relying

566
00:27:00.920 --> 00:27:03.720
on experts and apps and books and websites to start

567
00:27:03.759 --> 00:27:07.000
to just reconnect with what they really need. Firstly, I

568
00:27:07.039 --> 00:27:09.599
really understand why people go external, of course, to the

569
00:27:09.599 --> 00:27:13.480
apps and the websites. And it's not a simple it's

570
00:27:13.519 --> 00:27:16.880
not necessarily an easy journey or a comfortable journey to

571
00:27:16.880 --> 00:27:19.359
come back to trusting ourselves because and people will say

572
00:27:19.359 --> 00:27:21.599
to me, but Libby, when I try to tune in,

573
00:27:21.640 --> 00:27:23.440
I'm still going to my body. Still tells me, I

574
00:27:23.440 --> 00:27:24.480
want the chocolate biscuits.

575
00:27:24.599 --> 00:27:26.920
Exactly, I said it all the time.

576
00:27:27.279 --> 00:27:30.319
So one of the little tips that I get people

577
00:27:30.359 --> 00:27:32.599
to do so that they can get some insight into

578
00:27:33.000 --> 00:27:35.640
what's really behind some of their food choices is you

579
00:27:35.680 --> 00:27:38.160
just keep a little notebook in the kitchen and you

580
00:27:38.279 --> 00:27:40.720
draw it up into four columns. The first column says

581
00:27:40.960 --> 00:27:43.079
what do I want? The second column says what do

582
00:27:43.160 --> 00:27:46.039
I really want? The third column says how will having

583
00:27:46.039 --> 00:27:48.599
that make me feel? And then the fourth column is

584
00:27:49.240 --> 00:27:51.759
how else can I feel that way? So, when let's

585
00:27:51.759 --> 00:27:54.599
say you've had your dinner and you know on a

586
00:27:54.599 --> 00:27:57.200
physical level you've had enough food, and you're sitting in

587
00:27:57.200 --> 00:27:59.160
the lounge room watching something and you suddenly think, oh,

588
00:27:59.160 --> 00:28:02.559
I'm hungry, but you know you actually physically can't be hungry,

589
00:28:02.599 --> 00:28:04.559
but you feel hungry, and so you're thinking, I want something.

590
00:28:04.559 --> 00:28:05.799
I don't know what it is that I want, but

591
00:28:05.880 --> 00:28:07.680
I want something. So you go to the fridge and

592
00:28:07.680 --> 00:28:09.359
you go looking for it, and you try something sweet

593
00:28:09.400 --> 00:28:11.240
and that doesn't work, and you have something savory and

594
00:28:11.279 --> 00:28:14.240
that still doesn't work. So and when you feel that,

595
00:28:14.319 --> 00:28:16.319
and then you'll go to bed feeling really uncomfortable and

596
00:28:16.319 --> 00:28:19.079
berating yourself and judging yourself and telling yourself you're hopeless,

597
00:28:19.079 --> 00:28:22.119
empathetic and got no willpower. And it's a really vicious cycle.

598
00:28:22.240 --> 00:28:24.400
So when you know you've had enough food but you

599
00:28:24.440 --> 00:28:27.039
still feel like you want to keep eating, if you

600
00:28:27.079 --> 00:28:29.240
write down what do I want? While I want chocolate biscuits,

601
00:28:29.319 --> 00:28:31.519
then answer the next column, what do I really want?

602
00:28:32.200 --> 00:28:33.359
You'll still write chocolate.

603
00:28:33.079 --> 00:28:35.039
Biscuits, But then push yourself and go, know, what is

604
00:28:35.039 --> 00:28:38.519
it that I really want? Well, I want a new bathroom,

605
00:28:38.559 --> 00:28:40.400
I want to have a baby, I want to go

606
00:28:40.440 --> 00:28:42.359
on a holiday. I want someone to say thank you

607
00:28:42.359 --> 00:28:44.680
for making my bed every day for the last eighteen years.

608
00:28:45.240 --> 00:28:48.000
So you note down what you actually really want. But

609
00:28:48.200 --> 00:28:50.359
then it's not even about that, it's about having that.

610
00:28:50.440 --> 00:28:52.799
How having that's going to make you feel. So you identify,

611
00:28:52.880 --> 00:28:56.440
I'll feel appreciated, I'll feel loved, I'll feel comforted, I'll

612
00:28:56.440 --> 00:28:59.279
feel like I fit in whatever. Identify how having that

613
00:28:59.400 --> 00:29:01.519
would make you feel, and then how else can you

614
00:29:01.559 --> 00:29:03.839
experience that? And so then you know you need to

615
00:29:03.880 --> 00:29:07.000
take the steps to bring more of Stand in the door.

616
00:29:07.240 --> 00:29:09.319
If it's comfort or love that you want to experience,

617
00:29:09.359 --> 00:29:11.359
stand in the doorway for your children's bedroom and watch

618
00:29:11.400 --> 00:29:13.559
them sleep and don't notice the messy room. Just soak

619
00:29:13.640 --> 00:29:17.880
up their preciousness nothing or lift your heart higher. It

620
00:29:18.000 --> 00:29:21.319
might be that you've identified that you really feel like

621
00:29:21.359 --> 00:29:24.319
you want a holiday, and that's in because that will

622
00:29:24.319 --> 00:29:26.279
make you feel appreciated for all the hard.

623
00:29:26.039 --> 00:29:26.680
Work you've done.

624
00:29:26.720 --> 00:29:29.279
So you can see that there's something in you yearning

625
00:29:29.359 --> 00:29:32.480
for some kind of so you show some kind of appreciation.

626
00:29:32.640 --> 00:29:35.160
So you work out a meaningful way to show yourself

627
00:29:35.200 --> 00:29:35.880
that appreciation.

628
00:29:35.960 --> 00:29:38.079
So the more you incorporate.

629
00:29:38.960 --> 00:29:42.759
Activities or thought processes that create the feelings that you're

630
00:29:42.759 --> 00:29:45.359
looking to the food to create, the more you can

631
00:29:45.400 --> 00:29:47.920
start to break or in this situation, I guess an

632
00:29:47.960 --> 00:29:50.319
emotional relationship with food that may not be serving you.

633
00:29:50.359 --> 00:29:53.920
So that's on that level. On the physical level, it's very,

634
00:29:54.000 --> 00:29:57.200
very difficult to allow your body to run the show

635
00:29:57.519 --> 00:30:03.039
when there's large amounts of refined sugars, other artificial sweetness, colors, flavors,

636
00:30:03.079 --> 00:30:07.079
preservatives in your food because some of those substances mess

637
00:30:07.200 --> 00:30:12.799
with the hormones that help to regulate satiety. Leptin is

638
00:30:12.839 --> 00:30:16.319
one of them, graal and is another one. They can

639
00:30:16.359 --> 00:30:18.880
get really messed up and disturbed when there's a lot

640
00:30:18.880 --> 00:30:22.119
of fake food ingredients and also even too much refined

641
00:30:22.160 --> 00:30:25.720
sugar and what we're eating. So we do need to

642
00:30:25.720 --> 00:30:28.200
take steps with what we're eating. It's almost like you

643
00:30:28.240 --> 00:30:31.559
make a commitment to yourself to get rid of the rubbish,

644
00:30:31.599 --> 00:30:32.599
to get rid of the junk.

645
00:30:32.799 --> 00:30:34.680
Now that's a journey for a lot of people.

646
00:30:34.759 --> 00:30:37.240
Let's say right now, you eat thirty five times a week,

647
00:30:37.279 --> 00:30:39.720
three main meals, two snacks, seven days a week. Let's

648
00:30:39.720 --> 00:30:42.680
say seven out of thirty five meals is made from

649
00:30:42.720 --> 00:30:43.559
whole real food.

650
00:30:43.960 --> 00:30:44.519
If you just.

651
00:30:44.440 --> 00:30:46.880
Include one more real food meal or drink or snack

652
00:30:46.880 --> 00:30:48.759
per week, which I don't think is overwhelming for an

653
00:30:48.759 --> 00:30:51.559
individual or a family, So just one more per week.

654
00:30:51.759 --> 00:30:53.960
Within two months, you'll be at fifteen out of thirty

655
00:30:53.960 --> 00:30:56.799
five being made from whole real food, and you'll have

656
00:30:56.880 --> 00:30:58.960
doubled the amount of nutrients going in, and you'll have

657
00:30:59.039 --> 00:31:02.200
also gotten rid of a whole host of potentially problematic

658
00:31:02.240 --> 00:31:05.039
substances that had been going in. So it's not doesn't

659
00:31:05.079 --> 00:31:06.279
have to be black or white. You don't have to

660
00:31:06.279 --> 00:31:10.000
clean out your pantry, it's just taking steps consistently. I

661
00:31:10.039 --> 00:31:13.359
love that word consistently in a new direction to take

662
00:31:13.440 --> 00:31:14.720
even better care of yourself.

663
00:31:14.960 --> 00:31:15.960
I love that.

664
00:31:16.480 --> 00:31:18.559
So going back to the what do I really want?

665
00:31:18.599 --> 00:31:21.400
That is it's pretty much exactly what I try to

666
00:31:21.440 --> 00:31:24.640
explain to people as well. Slightly different process, but same thing.

667
00:31:24.920 --> 00:31:27.079
What is it that you and we often say am I?

668
00:31:27.480 --> 00:31:29.559
We say to people, ask yourself? Am I hungry? Or

669
00:31:29.599 --> 00:31:31.599
am I hurting? But I think your ways even better?

670
00:31:31.680 --> 00:31:33.720
Like your way like what do I really really want?

671
00:31:33.960 --> 00:31:38.000
Is an even better question, and the small steps like

672
00:31:38.279 --> 00:31:41.480
this is what we say about this whole show is

673
00:31:41.720 --> 00:31:44.160
this is not a life overhaul. This is small steps

674
00:31:44.200 --> 00:31:48.279
that you can take to make better crappy or happy,

675
00:31:48.519 --> 00:31:52.240
to make things better and healthier and happier, and just

676
00:31:52.319 --> 00:31:56.079
one meal a week that's very manageable.

677
00:31:56.079 --> 00:31:57.119
And it's game changing.

678
00:31:57.160 --> 00:32:00.000
Truly, it blows your mind when you start to experience.

679
00:32:00.039 --> 00:32:02.359
If you think health is made up of, let's say

680
00:32:02.359 --> 00:32:04.559
one hundred tiny little choices that we make each day.

681
00:32:04.599 --> 00:32:06.559
Is at wine or water? Well I have a piece

682
00:32:06.559 --> 00:32:10.279
of fruit or five biscuits? Will I take the elevator

683
00:32:10.359 --> 00:32:13.559
or take the stairs? So just tiny little decisions that

684
00:32:13.599 --> 00:32:17.200
we make each day. Let's say right now, eighty of

685
00:32:17.200 --> 00:32:19.200
them are in the direction of taking away from your

686
00:32:19.200 --> 00:32:22.079
health and energy and only twenty are deposits into your

687
00:32:22.079 --> 00:32:24.960
health and energy bank account. If you just get back

688
00:32:25.000 --> 00:32:27.440
to fifty to fifty, you're going to feel better, and

689
00:32:27.480 --> 00:32:30.640
once you have better energy and a clearer mind, you'll

690
00:32:30.640 --> 00:32:32.799
be at sixty forty in favor of taking care.

691
00:32:32.680 --> 00:32:35.599
Of yourself before you know it. So it's not an

692
00:32:36.079 --> 00:32:36.400
we go.

693
00:32:36.480 --> 00:32:39.480
So I feel like it's really challenging for people when

694
00:32:39.519 --> 00:32:41.240
they think that they're either on the wagon or off

695
00:32:41.279 --> 00:32:42.880
the wagon. I hear that phrase all the time. I

696
00:32:42.920 --> 00:32:45.119
was going so well and then I fell off the wagon. Well, nothing,

697
00:32:45.400 --> 00:32:47.960
there is no wagon. There's only our life. It's the

698
00:32:47.960 --> 00:32:51.480
belief in the wagon that's the problem. If you catch

699
00:32:51.519 --> 00:32:53.359
up with your favorite girlfriend on a Friday night and

700
00:32:53.359 --> 00:32:55.400
she's had a heart broken and she pulls out lots

701
00:32:55.400 --> 00:32:58.599
of foods and drinks that aren't highly nourishing, the last

702
00:32:58.599 --> 00:32:59.839
thing you need to do is sit there and think

703
00:33:00.240 --> 00:33:02.200
this is not going to nourish me, or or create

704
00:33:02.200 --> 00:33:03.799
this idea in your head that you've got to absolutely

705
00:33:03.799 --> 00:33:05.880
annihilate yourself in the gym the next day, because that's

706
00:33:05.920 --> 00:33:06.359
not healthy.

707
00:33:06.400 --> 00:33:06.680
Either.

708
00:33:07.759 --> 00:33:09.839
You're not there for nourishment, you're there to nourish each

709
00:33:09.839 --> 00:33:11.640
other's souls and to help her get through a rough

710
00:33:11.680 --> 00:33:13.319
time that she's going through and listen to her and

711
00:33:13.359 --> 00:33:14.160
make her laugh.

712
00:33:14.000 --> 00:33:14.599
For example.

713
00:33:15.039 --> 00:33:16.839
But because it is what we do every day that

714
00:33:16.920 --> 00:33:19.079
impacts on our health, it's not what we do occasionally.

715
00:33:19.359 --> 00:33:21.359
And it's the guilt that we feel when we make

716
00:33:21.400 --> 00:33:24.000
a poor quality choice that's way worse for us than

717
00:33:24.000 --> 00:33:26.039
any biscuit's ever going to be, because it's the guilt

718
00:33:26.039 --> 00:33:27.400
that makes you go back and do it again the

719
00:33:27.440 --> 00:33:29.759
next day. If we can just put full stops at

720
00:33:29.759 --> 00:33:32.000
the end of our sentences. So many people put commas

721
00:33:32.119 --> 00:33:34.319
or I ate too many biscuits, comma, and then they

722
00:33:34.400 --> 00:33:37.720
judge themselves. Therefore I am blah blah blah. That's the judge.

723
00:33:37.759 --> 00:33:39.440
The judgment is what makes you go back and do

724
00:33:39.480 --> 00:33:41.039
it again. If you just went I ate too many

725
00:33:41.119 --> 00:33:43.559
chocolate biscuits, put a full stop. If you want to

726
00:33:43.640 --> 00:33:45.920
understand it, it's I think it's good you can ask

727
00:33:46.079 --> 00:33:49.440
bring curiosity to the situation instead of judgment and think, okay,

728
00:33:49.559 --> 00:33:51.920
wonder what it was that led me there? Was my

729
00:33:51.960 --> 00:33:55.240
blood sugar low. I was genuinely really hungry. It was

730
00:33:55.279 --> 00:33:57.599
time for afternoon tea, that's why I ate the biscuits.

731
00:33:57.799 --> 00:33:59.960
So if that's your answer, you can see that maybe, honest,

732
00:34:01.079 --> 00:34:04.400
you need to dedicate half an hour to pre preparing

733
00:34:04.440 --> 00:34:07.359
some highly nourishing sweet food snacks, so you've got things

734
00:34:07.400 --> 00:34:09.239
there so you don't go for the biscuits. So maybe

735
00:34:09.280 --> 00:34:12.800
it's physical or maybe when you ask that question, I

736
00:34:12.880 --> 00:34:14.400
wonder what led me to eat the biscuits.

737
00:34:14.400 --> 00:34:15.440
You can see you.

738
00:34:15.480 --> 00:34:17.320
Just come out of a meeting and you put on

739
00:34:17.360 --> 00:34:19.480
a brave face in the meeting, but actually your feelings

740
00:34:19.519 --> 00:34:21.559
were hurt. So it was, as you pointed out before,

741
00:34:21.559 --> 00:34:22.920
it was the hurt that led you to go and

742
00:34:22.960 --> 00:34:26.920
eat the biscuits. So then you bring an awareness to

743
00:34:27.119 --> 00:34:29.880
a lousy choice rather than judgment, and you can learn

744
00:34:29.920 --> 00:34:31.960
from it and start to change it with that insight.

745
00:34:32.320 --> 00:34:34.960
And a big thing that I teach is self compassion

746
00:34:35.440 --> 00:34:38.400
and that you know, how do you treat yourself when

747
00:34:38.480 --> 00:34:41.239
you're struggling? And I always say to people, if your

748
00:34:41.360 --> 00:34:46.079
go to when you're feeling badly is chocolate biscuits, then

749
00:34:46.159 --> 00:34:47.840
how do you think beating yourself up for the chocolate

750
00:34:47.880 --> 00:34:49.639
biscuits is going to Well, you know what choice you're

751
00:34:49.639 --> 00:34:52.559
going to make then, because you're only making yourself feel

752
00:34:52.559 --> 00:34:53.719
bad and the go to when you feel bad is

753
00:34:53.800 --> 00:34:56.599
chocolate biscuits, and around around you can happily.

754
00:34:57.280 --> 00:34:59.199
And it's heartbreaking, isn't it, because you look back on

755
00:34:59.239 --> 00:35:02.480
your life and go well, three years of lousy eating

756
00:35:02.480 --> 00:35:04.840
and not taking care of myself occurred because I ate

757
00:35:04.880 --> 00:35:06.800
too many chocolate biscuits one afternoon.

758
00:35:08.360 --> 00:35:11.719
So Libby, the take home message is that the number

759
00:35:11.760 --> 00:35:16.760
on the scales is so not the defining factor or

760
00:35:16.760 --> 00:35:18.480
the benchmark that we should be aiming for, because there

761
00:35:18.519 --> 00:35:21.079
are many unhealthy things that we can do if all

762
00:35:21.079 --> 00:35:23.280
we're focused on is dropping numbers on scales and they

763
00:35:23.280 --> 00:35:25.000
are not supporting our health and well being.

764
00:35:24.920 --> 00:35:27.639
One hundred percent. Energy is the true currency of health.

765
00:35:27.719 --> 00:35:29.280
What's life like for you when you wake up in

766
00:35:29.320 --> 00:35:31.400
the morning? Do you press snooze fifty times thinking how

767
00:35:31.400 --> 00:35:33.079
can it be morning already? Or do you bound out

768
00:35:33.079 --> 00:35:35.159
of bed with energy? What's life like in the middle

769
00:35:35.159 --> 00:35:37.000
of the afternoon? Do you feel like you need a

770
00:35:37.000 --> 00:35:39.960
pile of sugar to help get you through? So reflect

771
00:35:40.000 --> 00:35:42.400
on energy. And I think so many people will tell

772
00:35:42.400 --> 00:35:44.039
you that you've got to lose weight to be healthy.

773
00:35:44.079 --> 00:35:45.800
I'll tell you the opposite You've actually got to be

774
00:35:45.840 --> 00:35:48.719
healthy to lose weight, otherwise your body will never let

775
00:35:48.760 --> 00:35:50.159
go of it and you'll never be able to keep

776
00:35:50.199 --> 00:35:53.159
it off because you'll simply regain it. When we focus

777
00:35:53.159 --> 00:35:55.199
on our health, it's all about what we can have.

778
00:35:55.280 --> 00:35:58.280
It's about recognizing our worth and taking care of that

779
00:35:58.679 --> 00:36:01.360
for ourselves, but also because of the ripple effect that

780
00:36:01.440 --> 00:36:03.320
our great health and energy has on everyone we come

781
00:36:03.360 --> 00:36:04.320
into contact with.

782
00:36:04.679 --> 00:36:07.599
Doctor Livy Weaver. This has been such a joy. It's

783
00:36:07.639 --> 00:36:10.519
such a fascinating conversation. Thank you so much for your

784
00:36:10.519 --> 00:36:13.199
time and all of your valuable, valuable information. I know

785
00:36:13.280 --> 00:36:17.480
that this will be hugely beneficial for all of our listeners.

786
00:36:17.519 --> 00:36:18.440
I appreciate it so much.

787
00:36:18.440 --> 00:36:20.119
Well, it's an honor, cas, thank you so much for

788
00:36:20.159 --> 00:36:20.519
having me.

789
00:36:23.800 --> 00:36:26.800
After spending just an hour with doctor Libby, I was

790
00:36:26.880 --> 00:36:29.519
inspired to want to take better care of my health.

791
00:36:29.599 --> 00:36:34.559
This woman exudes positive energy, health and vitality. And you

792
00:36:34.599 --> 00:36:36.760
can find all of her program's books and her tour

793
00:36:36.840 --> 00:36:40.280
schedule on her website Doctor Libby dot com. And if

794
00:36:40.280 --> 00:36:42.320
you want to dive deeper into some of the science

795
00:36:42.400 --> 00:36:45.320
behind why diets don't work, or hear some of my

796
00:36:45.440 --> 00:36:48.800
advice about how to overcome emotional eating. Be sure to

797
00:36:48.880 --> 00:36:51.320
check out some of the earlier episodes that we did

798
00:36:51.440 --> 00:36:56.119
covering those topics. We love hearing from you, so if

799
00:36:56.159 --> 00:36:58.280
you love this show, please give it a rating and

800
00:36:58.280 --> 00:37:01.159
a review on iTunes or wherever you get your podcasts,

801
00:37:01.440 --> 00:37:04.199
or get in touch with me personally hello at castdone

802
00:37:04.280 --> 00:37:07.199
dot com. Also, if you're interested in the Crappy to

803
00:37:07.239 --> 00:37:10.760
Happy book, which I've just released, It's available for order

804
00:37:10.800 --> 00:37:12.880
and the link is in the show notes, or you

805
00:37:12.880 --> 00:37:15.519
can come to my website cast done dot com. On

806
00:37:15.559 --> 00:37:18.079
the next episode, I'm talking to Jackie Manning, who is

807
00:37:18.119 --> 00:37:25.519
a psychologist and also an EFT practitioner, also known as tapping.

808
00:37:26.119 --> 00:37:28.880
Crappy to Happy is presented by cast DOUN, produced by

809
00:37:28.920 --> 00:37:31.760
David Lelenski, Audio production by Darcy Thompson.

810
00:37:38.599 --> 00:37:39.039
Listener