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1:00

Slash American glutton "We

1:02

have patriotic.

1:08

I'm Ethan suplee, welcome to American

1:10

Glutton. In my two

1:12

favorite things to do or diet and eat.

1:14

I have a very complicated relationship

1:16

with food. And on this podcast. We're going to talk

1:18

all of it. food, entertainment

1:21

food as for food

1:23

as fuel. I'll talk to

1:25

experts and the average person

1:27

just like you. And me. I hate

1:29

to ask you to do anything. But if you're enjoying

1:31

the show, take a moment

1:33

to like subscribe rate review.

1:36

All of the above on whatever.

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After you're getting from American.

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Glutton is brought to you Trifecta

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glutton. You will get 40%

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off your first order. My yesterday

2:03

is Richard Kirko, author

2:06

of The binge Code Richard, and his

2:08

wife Ally and helped thousands of

2:10

people and their struggle with binge-eating and

2:12

bulimia. He's here to share his science-based

2:15

program. That helps one overcome their

2:17

Cravings feel in control and

2:19

lose unwanted weight. You can find

2:21

Richard at bincodes.com,

2:24

Richard curl.

2:26

Welcome to the American Glutton podcast.

2:28

Thank you. It's a pleasure. to be here.

2:30

I am fascinated.

2:33

by your book the been code

2:35

They want to talk to about that, wanna

2:38

know a, you know, definitely

2:40

was a binge eater and. And

2:43

I would do it mostly in private, didn't

2:45

also. I don't

2:47

know the proper way to phrase

2:49

this, but was not, but we make his, do

2:51

you find that those two things are?

2:54

fairly integrated, like most people

2:57

who binge eat or believe it or is that,

2:59

or can they be very distinctly

3:01

separate things? would say

3:03

there's a lot of similarities am,

3:06

but the only real difference between

3:08

someone who's binge eater summers polemic as

3:10

he decides to.

3:12

hurts their food afterwards, so

3:14

often someone who's a benji either. After

3:16

binge episode, they may decide to restrict

3:18

different and takes it might need for the next day

3:20

or fast. But

3:22

some the premier they just choose to

3:25

purge the seats to the vomit the Fed up and,

3:27

it's not that big difference to be honest

3:30

and it surprises me how you. definitely

3:32

the treated Well. People think

3:34

your soon as you approach your food you're not completely different

3:36

landscape and it's the, same

3:39

behavior, but I do believe that the

3:41

really quite close, yeah, they're. They're like

3:43

if there's a spat giants back from on

3:45

how we treat food those two things

3:47

are fairly. close

3:50

together and then You

3:52

know, in in, looking at

3:55

it. How did you encounter many

3:57

people who just became? So,

3:59

he? Oh.

4:02

The static towards the idea

4:04

of escaping that pattern

4:06

that. Layton, you know whatever

4:08

same they would feel a.

4:11

you know i'm saying all this because this was my experience

4:14

this some kind of shame

4:16

at your behavior the

4:18

behavior becomes so commonplace

4:21

and normal that you're just like I'm

4:24

just going experience shame for being alive,

4:26

and this behavior is just the way I

4:28

express being a lives

4:31

The to the one hundred percent.

4:33

them and is an interest

4:36

in Potter and sixteen way that is the case.

4:39

Then.

4:40

Because. It if you find yourself binging on

4:42

for if you go on a diet or any diet have

4:44

food rules what you should and shouldn't and,

4:47

efforts of restrictive diet. You tend to start

4:49

to trigger these side effects for you get more hunger,

4:51

more powerful hungry may trigger starvation

4:53

mode and you might find yourself experience

4:56

in these really powerful or. Just eat lots

4:58

of food, and generally it's

5:00

the food that you're not supposed to eat I mean

5:02

no one benches one solid so can be

5:04

refined carbohydrates chocolate. whatever

5:07

and then as soon as you do breakfast food road You

5:10

can have gotten black and white think in will have started

5:12

no somos will continue and.

5:14

you may think yourself hello mate scenes remain

5:16

tomorrow making a different mindset so tonight

5:18

wanna blame yourself to do this on my tickets on into this

5:21

situation so Diet

5:23

can set some looked at me to be in the mainstream

5:26

was want to maximize potentially much

5:28

as possible initial times past. You

5:31

wake up the next day and you think

5:33

self or of the and. Hey I

5:36

have not my stick to my diet as you beat yourself

5:38

up already and, were sold

5:40

this image use you see the images ever

5:42

been super successful on dad's

5:45

and the meek look so easy and dust bowl

5:47

of a bigger podcast business you really Play

5:49

in the challenges of that there is lot

5:51

of challenges and mental mindset stuff

5:54

that goes along with it but. they'll

5:56

release they'll so they're blaming themselves because lot

5:58

of guilt does not seem why am i The not good

6:00

enough to stick to that. "We are

6:02

insane the people to come to us, the tend to

6:04

be really successful in other areas of their life.

6:07

And you just can't get a handle the. On this

6:09

diet and the not really isn't this just body

6:11

responding to the deck sprouts not didn't write

6:13

due to stress. So.

6:16

Often, then they'll think to themselves

6:18

the next day I'm gonna try even harder to

6:20

be better than the stat and going to be cleaner,

6:23

more stricter, and of course

6:25

it doesn't. Work that way because if they're again

6:27

like the sinister respect and under their bodies

6:30

needs I'm. esther not even

6:32

though so deftly trigger starvation mode you can

6:34

experience is powerful craven Then

6:37

we can have said like holding your breath

6:39

for see match. When you got them

6:41

most will turn the world, but your body

6:44

survival mechanism gonna kick in is going to make it

6:46

breaks. And he seems

6:48

to have enough water, you know, the source

6:50

kicks in, or even think about is a must have

6:52

water as the see him, but so. When

6:54

it enters the word "mess obvious", but

6:57

see under eight for period of time eventually

6:59

going to kick off this. Kramer need

7:01

to eat. More powerful

7:03

than your well part to resist the just

7:05

really is, so then they find themselves.

7:08

The engine game and the really confused

7:11

because we're so determined not to do this behavior. The

7:14

don't know what he can do so then the got

7:16

the next day the go where I'm going to train harder to

7:18

be more on this diet and it

7:20

just stuck in the cycle of sexy

7:23

and binge eating too sexy can binge eating

7:26

a. no matter how hard to try to resist The

7:28

and because it's survival mechanism to get

7:30

some food know this isn't for everybody but for Daffy

7:32

there's percentage of population when the eat and.

7:35

they want to that experience these primal hungers

7:37

that are just overwhelming like every

7:39

fiber of the body wants to eat food and it's and

7:41

discount resisted why resisted think are

7:44

most the as important thing here and

7:46

for me it's

7:48

strictly anecdotal and strictly from like

7:50

my expand, it's communicating with other people

7:52

about this but.

7:54

Like. For the longest

7:56

time I considered that the

7:59

diet. The solve me because

8:01

my biggest issue was that needed

8:03

to lose weight, and never once

8:06

for many years. Look,

8:09

that my own behavior and

8:11

he. Then, you know, because would

8:13

experience that would restrict food

8:15

on for a in various ways.

8:18

They're very, very extremely or I'm

8:21

entirely restricting into food

8:23

groups and. and

8:25

then once that period

8:27

was done some had cheap the result

8:29

that i thought made me made normal person normal

8:32

as close to normal as was ever done

8:34

a dead I would.

8:36

mentally fall back into my own habits,

8:38

so there wasn't ever have a or

8:41

Earth's, you know, there is very much now

8:43

and there has been very much in the last few years,

8:45

but there wasn't long period going like"

8:47

What were the

8:51

behaviors? and habits and that

8:53

got me to the place and i math and

8:56

what happens if have really examine

8:58

those things like things like

9:00

binge eating and you're absolutely right like right

9:02

would never been to eat celery You

9:05

know what I mean, like, yeah, could maybe

9:07

binge eat salary if you covered in peanut

9:09

butter and reasons and honey

9:12

or which is dressing like in that

9:14

sense, but really it's just like a spoon

9:16

to get that other stuff and to me. What

9:19

I have now in this, a

9:21

have a. The duration

9:24

of myself. Right to

9:26

binge eat salary and you kind of get

9:28

to place where you're like your body goes like I've had

9:30

enough celery and you're not you're not you can

9:33

you're not dying, you're not like you

9:35

know that I actually

9:37

really enjoy. The

9:40

feeling of. No

9:42

more room. In my stomach,

9:45

needed to get to that place and

9:47

if eat slowly that.

9:50

That feeling of. The name.

9:53

Sooner without having consumed enough,

9:55

and so I felt like missed out on consuming

9:57

something site a very quickly.

10:00

And just wanted to get as much in there as possible,

10:02

and then there's this like. Almost euphoric

10:05

sensation with being.

10:08

Wheatley overstuffed, you know,

10:10

and so.

10:12

The actively working against that

10:14

feeling that I associate with feeling

10:16

good is tough.

10:19

Yeah. So you're talking to by the Kennedy Euphoria,

10:21

the bench high that comes from consumer

10:23

lots of food you eat a lot of sugar into your system

10:26

and studies the short triggers. Off like

10:28

endorphins and happy chemicals, especially

10:30

if you've been deprived and yourselves with these foods,

10:32

and you give yourself on once.

10:35

So I mean that the staff you kiss not

10:37

nice can be a knock on effect again from

10:39

restrictive diet a. few give

10:41

yourself for example chocolate bar

10:44

any chocolate For two months,

10:46

three months. It is going to start

10:48

looking lot more tasty whenever you do see chocolate

10:50

bar and. you've had

10:52

just starting to complicate your relationship

10:54

with food They were before

10:56

is just bar of chocolate nerds, this thing

10:58

that you worship and you're like your craven

11:01

and your food deprived of them is more special

11:03

than ever before.

11:05

They, when you do break your food, was in your line,

11:07

your self taught that there's a part of us actually

11:09

just.

11:10

nourishing yourself going, you know when you deserve.

11:13

The how to sing that you've created and why

11:15

you deprive yourself life's tough not

11:17

last for years of in crazy, it's you something

11:19

people just trying their best to get five was really

11:21

understandable. It's

11:24

really understand why that can happen am.

11:27

and again and again and again know you are

11:30

helping successful that's what to do believe

11:33

You. Know the dating culture does

11:35

have lots of safe word and complicating

11:37

these relationships people have with food and know your

11:39

personal story think he mentioned I,

11:41

totally agree with next. Five or six

11:44

your put on your first that I'm sure that did

11:46

complicated relationship. to we

11:48

try to do here with the bench good as really bring

11:50

it back

11:51

And try to get all that bullshit way or that

11:53

anxiety, stress, fear, worry concerned

11:56

food rules to do with shouldn't try

11:58

to get it back to.

12:00

Your body and of simple

12:02

relationship with the food itself and,

12:04

so off we want to get your place for

12:07

your just turn into your hunger And

12:09

you're craving foods they're going to make you feel

12:11

good and in while you're eating you're paying

12:13

attention to the surgeon and been realized

12:15

what foods work for you personally basket everyone's

12:18

got their own unique eating. foods

12:20

and

12:21

What? We tried to swing to simplify all that weight on

12:24

does, are we to simplify, simplify some sites

12:26

that's a complicated landscape, other

12:29

dude it's so complicated and

12:31

I love what you're? Talking about N and

12:34

working towards because this has been

12:36

for me one of the hardest areas because

12:38

like these, signals

12:41

i think of like think of like a normal

12:43

person right i call people normal people don't

12:46

mean it to be insulting but just think like people

12:48

who can have a beer or i'm sober

12:50

guy so people can have beer normal people

12:53

in that sense and people who You

12:55

know, are not compelled to overeat

12:57

or normal people in that sense, I just

13:00

imagine the average now or

13:02

moving more and more towards, we're

13:04

that's not going to be the norm on the normal, a it

13:06

at least in the, you know. The

13:09

western culture is more.

13:11

of the people who are binge eating probably

13:13

it seems like that is growing That

13:16

bear arms.

13:18

But like this thing of like

13:21

trying. to get in tune with your body

13:23

and figure out what's whose work

13:25

for your body him what you're having cravings for and

13:28

how hungry you actually are this

13:30

is a really hard thing to

13:33

do i've found like it takes

13:35

lot of

13:37

Like really paying attention and

13:39

paying attention in situations where

13:42

up in the past for me everything

13:44

was done compulsively, so

13:46

to try to like strip that

13:48

away and just like, "Be present

13:51

what does my body want for real,

13:53

you know, versus" You know,

13:55

because I could, could say like. What

13:58

what what?

14:00

What will make me feel best right

14:02

now is a fight, hydrated

14:04

and drank lot of water, but I'm looking at people

14:06

drinking beer and my body saying

14:08

drunkenness would be fun and

14:11

so, you know, there's got to navigate

14:13

through these ideas little bit. To

14:16

help Citigroup points to, one

14:18

of the putting talked about it would be normal

14:21

is such big thing for us to book of people

14:23

come to us and the last thing they think there

14:25

are is normal for am

14:27

with am people of as you for twenty thirty forty

14:29

years Really. You

14:32

are normal and it's just very

14:34

normal, not short side effect of high

14:36

body works espouses. The

14:38

main, and if you start the engine on food, your relations

14:40

happy chemicals many foreman habit.

14:43

Very. Not normal natural habits, as

14:46

exact same, someone we all have stressful day

14:48

at work and come home in one of the glass of wine

14:50

or someone stress of cigarette. To

14:52

see him associations so,

14:54

we like to bring her back to the be all it is not

14:56

them is just not sure how the body

14:59

works what's can have Good starting place for

15:01

them, but yeah you're right in terms

15:03

of how to get see place where

15:05

you trust your, body and

15:07

your body is able to give. You the, cracks

15:09

signals and that you're

15:11

confident your body belly to navigate

15:14

the food landscape I've there is

15:16

it turns out it as journey and it's

15:18

not the. First step for people who come to

15:20

us we do with people works demand to

15:22

have been struggling. but benjamin bohemia sword

15:26

what we normally do would look into sick

15:28

and to balance their body And

15:30

looking to bring sort of structure and

15:32

or molly to their eating habits, so. You.

15:35

Will it be made say start eating regular suits spread

15:37

the day start on this new blood sugar,

15:40

see white rethink bit and protein fat and carbs

15:42

and you to human? Males are really simple

15:44

fact I will not gonna much more was done that,

15:47

and you can pretty much whatever you want the songs trying

15:50

to get some you trust in there's. Your

15:52

body's nourished. We

15:54

find even know simple steps to seat and regular

15:56

foods not liking self get into hungry.

15:59

To. Really come the body dine

16:01

with them for weeks six weeks expense

16:03

of mass production, those big cravens

16:06

starts come back and to like normal hunger

16:08

levels I'm, I'm

16:10

at that. Stage you can start to be mindful of the

16:12

hunger see studies in the structure to keep in place

16:15

but if you're just shouldn't your body, and

16:18

districts and couple of. Months but as he become

16:20

aware of your body but still kinda fallen, plan

16:23

start understand what so different from

16:25

spark and you can think will have i putting for breakfast

16:28

Not so hungry later on, you know, we start a seat

16:30

belt, the relationships, and that's how you build your

16:32

conference over time, but just. Paying

16:35

attention, we call it insight &

16:37

because each time you eat, you should really start

16:39

to get knowledge from that made it harder

16:41

to make you feel so nothing's off limits you're

16:44

gonna have a McDonald's or Burger that's fine. Then.

16:46

Attention to the test pattern to the experience

16:49

and afterwards and our little harder to make

16:51

you feel are you rather fight are you hungry again

16:54

and you start to then figure. Out what works best for you,

16:56

that when sprayed not very normal and it's skill

16:58

that you get better, ah, but certainly start

17:00

north and sec each flicker climbing

17:03

mount. Everest one of her sandals you the guy can

17:05

do this city much, yeah, from

17:07

you can't just have to work your way them, I think

17:09

we're think what you're talking. About is super important

17:12

because if you break it down to really small.

17:15

Segments that are totally confront

17:17

about, you know, this is like. Then.

17:20

It I would never tell somebody

17:23

who's starting out. Then. gym

17:25

or who's going to the gym the first time can

17:27

just do my exercise routine

17:29

in or mean, like, has been lifting weights now

17:31

for almost ten years and. And

17:34

so, like, think it would just be stupid

17:36

to like, just like, oh, do what do makes

17:38

no sense to me, think.

17:40

There's gotta be a beginning point in, especially

17:42

if you want to see some, the have long term success.

17:45

It should build gradually and you

17:47

can add to it and like.

17:51

I remember when was.

17:55

eating were anything i

17:57

wanted or you know am

18:00

Enjoy eating daily, you know,

18:02

out of sight of my friend's end of the night

18:04

to am, and I'm going to the drive through

18:07

and might buying food

18:09

for six and going home and eating

18:11

all of that right.

18:14

I never.

18:15

understood how that made me feel, cause

18:17

I kind of always felt like crap

18:19

or and, and that was such a normal

18:22

state that I couldn't even recognize

18:24

that felt like crap that was just how felt

18:27

right and so.

18:29

I. Think it's hard to get perspective

18:31

if something is so normal

18:33

and so commonplace, then it

18:36

that it's hard to go you can go like

18:38

I would like to feel. Better, but don't

18:40

even recognize how poorly feel

18:43

right, so if you do this in a

18:45

very slow, gradient manner.

18:47

I think you can sit there and go like

18:49

now I'm very aware if eat

18:52

something and then like need to take a nap

18:54

half an hour later this is disaster

18:57

like this food becomes very quickly

18:59

on list of like the. The final

19:01

want to eat anymore, right, because I don't like feeling

19:04

like dad. even

19:06

to be honest with you.

19:08

Enjoy! The taste of this

19:10

like a very low sugar,

19:13

low fat ice cream, right,

19:15

but when I eat it at night always

19:18

wake up feeling a little crummy

19:20

and I can. Rationalize it by going

19:22

like, "Whoa, you know, didn't need

19:24

to many calories yesterday, didn't have too

19:26

much sugar didn't have too much fat

19:28

my day was still mostly" Protein but still

19:30

wake up slightly hung over

19:33

since so have to go like shit.

19:36

man i'm in a limit this stuff the not

19:38

i mean because this is just not as i'm so i'm see

19:40

to have you can give me as if as

19:42

an informed choice the and sometimes

19:44

if you might think caution to the when does a toddler

19:47

years has it's more mana that's fine too

19:49

right and that's the problem there's no ultimately

19:52

during the land is no clear cut

19:54

right or wrong answer it's moment by moment

19:56

thing as decision have to make best

19:59

and how you're feeling that Sometimes we

20:01

just needed scream your domain, sometimes set

20:03

at the wonder, what's inside my other times,

20:06

you know, we've been place where he got fine and be

20:08

the right now? What is known to

20:10

dinner from the for the right reasons? But

20:13

your point would you send bike? Nom

20:16

it is it is thus, we

20:18

have the all the time people come to us and I think

20:20

perhaps even, Bolivia

20:22

and that active person even mix

20:24

people see more, numb and

20:26

damn it can be quite can journey to go.

20:28

through because we've

20:30

had people it's like We felt

20:33

anything prick twenty thirty years is

20:35

can miss cloud they. are not

20:37

are one person we had seven

20:39

is a meal My. Home after

20:41

dinner program and serve to take long time

20:43

for she was quite while, but she got place

20:46

where she was beaten balance of food in the start.

20:48

To reinstate for walk and,

20:51

she says the first time ever felt rain on her

20:53

face that properly and

20:55

she started cry but she couldn't tell, if

20:57

it was. Rainer tears and I was the missing the last

21:00

out any crimes seriously, there and

21:02

that's the sort of thing as i knew that Then.

21:05

Sometimes the yard tops and explode,

21:07

and at it's hard to get perspective. The

21:10

how you'd feel if you got out of I played

21:12

in and started up north so.

21:14

Absolutely, I get when you come from, do you have

21:16

I'm because I'm asked quite

21:18

a frequently and like for me?

21:22

I have no vested interests necessarily

21:24

in convincing anybody to

21:26

do anything his a smaller than what I'm

21:29

super interested in doing are mostly

21:32

because I found that for myself.

21:35

None. Of the big changes

21:37

that I made becoming sober

21:39

and actually getting to a place

21:41

where, ah, where I mattered

21:44

enough to myself to want to have a long

21:46

term. Future and to be healthy and to

21:48

just move through the universe,

21:51

or that the topography of

21:53

where I live with were more freely than

21:55

could at five hundred and. Fifty pounds, right

21:57

so. It didn't come.

22:00

From people telling

22:02

me they were concerned or people

22:04

telling me that they want me to have

22:07

a. healthier lifestyle healthier could just didn't

22:11

But I do think that are being

22:13

around people of who were

22:15

more interested in these things and surrounding

22:18

myself, but you have any.

22:21

Things more parents

22:23

of children or a

22:25

spouses or brothers and sisters

22:27

that kind of you

22:29

utilize the helped out we say, like

22:31

this is year when you're ready for

22:33

it. So good for baby

22:36

question, am?

22:38

We've we've been on situations preserve

22:40

our parents come along and in the suggested

22:43

children's. Are you eating

22:45

over to come a friend's encourage

22:47

people to the program and, all

22:49

say It's

22:51

never works as well and a

22:53

do believe. The person

22:56

has to come from place where they're ready for change

22:58

their am and sally sometimes

23:00

that means the have to hit rock bottom before the collision walk

23:03

this is just not working. That

23:05

idea to get them to place

23:07

where they really want to change. I

23:10

can be challenge and. Then. Famed

23:12

for us you the older someone gets

23:14

his maturity, the comes along with that and the religious

23:16

has no life at an elite way

23:18

to live their life but, sorry.

23:20

The younger someone as the more susceptible dar

23:22

to culture and damn the

23:24

that mindset and listed on tick tock clock and

23:26

these beautiful people and, the

23:29

youngest think it's. More times and to get into

23:31

place was reactions you want to commit to

23:33

a recovery. program for friends

23:35

and family them

23:37

we do. The

23:39

ng depressing users to educate them and

23:42

let them know that it's not really their fault

23:44

and expand hide accepts home

23:47

the culture and dieting and set

23:49

you free to cause he said affects the can lead to this

23:51

so not too harsh know and.

23:54

read me the best thing that can be as just to

23:56

be support of voice of support

23:58

of this them to chat know To.

24:00

Over watching too much you're forced to do anything

24:02

but just to know that if you to lean back

24:04

and them facts to support their I'm,

24:08

but also said that. Think the journey does really

24:10

began from deep time choice for someone

24:12

who he makes the decision they want to change

24:15

and, I think that's what starts, yeah,

24:17

that's. My that's my intuition also

24:19

and that was. also that's how

24:21

i've seen it happen

24:23

The A is many times as I have seen

24:26

it happen and that's how experienced

24:28

it and and, I've had

24:30

you know as well liked it so hadn't started

24:32

you progress from the been shooting to

24:35

get not. insist well,

24:38

you know, think the binge eating really

24:40

was. The kind

24:42

of something I. Develop

24:46

doing because food was restricted

24:48

from me at such a young age. Then.

24:51

That I would just try,

24:54

to. sneak food

24:57

as quickly as possible he

24:59

Out of sight of adults, great

25:02

started when was five, so they

25:04

started telling me at my parents

25:06

and Greg first, my grandparents in the my parents.

25:09

That five like. You're overweight,

25:12

you now can't eat as much

25:14

as you want, and so they would portion me food,

25:16

and it was always like, will now want

25:18

more than they're so. When they'd

25:20

be out of sight, would just cram as much into

25:23

my mouth and swallow it, you know, practically

25:25

not even chewing, you know, swallowing

25:27

all bites of food.

25:31

And so that just became my habits to them when

25:33

I. When I lived

25:35

for twenty years doing that and

25:37

then suddenly was on my own, it was

25:40

like, oh, now can just go and

25:42

buy all this food and sit and eat

25:44

it and like numbers he can tell me when we can stop

25:46

this, yes, I'm. Though.

25:50

When got to a place where

25:53

eyes on my own wanted

25:55

change. This was not

25:58

where I started working, right it will. Not

26:00

at habits and behaviors, it

26:02

was at, oh, I'm x

26:05

amount of pounds I was five hung over five

26:07

hundred pounds and just need to lose weight.

26:10

And I. They took many

26:13

swings of what you were talking about,

26:15

where am now restricting

26:17

food for so long that

26:19

when come out of it. I'm.

26:24

Of out of control getting back

26:26

up, you know, never went back to five

26:28

hundred pounds, but the from like.

26:31

The three hundred to four hundred and fifty

26:33

pounds made that. crossed

26:36

that shazam and went back like

26:39

five times and. and

26:41

it was always that pattern like our

26:43

restrict food very severely and

26:46

then when i come out of in a minute The

26:48

into I'm they have gained weight again

26:50

and go like how the fuck did I get to this

26:52

place again? Then.

26:55

They become cause of the idea is if you go on

26:58

a diet eventually come forth

27:00

the diet and then what happens then right

27:02

at the end of season I've never

27:04

I had was never thinking

27:07

about then. it

27:09

was always just

27:11

Just. Need to die right, and in there was

27:13

almost like a self laggard Jason,

27:15

and like I a penance like I need

27:17

to harm myself in another way I'm harming

27:20

myself. By overeating and now

27:22

need to suffer and needs to be are,

27:24

you know like this I'm really

27:27

hard painful thing

27:29

that I'm doing to myself because I'm bad

27:31

you. Know that was up. to it's

27:33

also stupid on

27:37

When I started going like, "wait a second,

27:39

I can lose weight like it's really"

27:42

It's. Not that hard to lose way, it's

27:44

like it's a month of low

27:47

energy, month's of being

27:49

cold and almost blacking out when I stand

27:51

up like can do that. Have done that thirty

27:53

times now, like know can do that,

27:55

gets harder and harder to confront

27:58

starting something like that, but can do. And

28:00

then just was. Really trying

28:03

to go over. How do keep

28:05

ending up needing to do this again?

28:08

Like what is it and it was really

28:10

just my habits and behaviors. Around

28:12

food, the majority of the time.

28:15

And so it was like, oh, don't actually

28:17

need to. Diet in

28:20

the restrictive sense as much as

28:22

do need to focus on what diet

28:24

in this sense of what just the stuff you eat.

28:28

For for the rest of my life like, how do that

28:31

and? Then there was a period of time

28:33

where I just thought like, oh, I'm allergic to carbohydrates,

28:36

grey, and so if just

28:38

decide on never eat carbohydrates again,

28:40

this was saw that didn't solve it. It

28:43

was really more getting down into the nitty

28:45

gritty of, like, what is my body

28:47

need? For you

28:49

and what am putting into it and what do

28:52

want from my body and how to achieve

28:54

all these things and then? When

28:56

got to a point where it was like I'm

28:58

now it, oh wait, I am would have happily

29:01

be at forever. How

29:03

do I maintain this and so looking at me

29:05

and said having to sit during this

29:07

is a balanced meal? I'm

29:09

gonna eat the slowly and I'm going to try

29:12

to quiet all the madness

29:14

in my mind and pay attention

29:17

to what my body's telling me and.

29:19

i still The to

29:21

quickly, most of the time, and I still

29:23

just like you know, make my food

29:26

and get it into me and I'm not.

29:27

Hyper focused on flavor and pleasure

29:30

out of food, but for the times

29:32

where I'm sitting down with people.

29:34

I want to, wanna try to pay attention

29:36

to my body as much as possible and am

29:39

much better now. Waking

29:41

up feeling hung over from food

29:44

and being able to recognize it and

29:46

also. Because exercise

29:48

so much am. More, more

29:50

adept at seeing, like,

29:53

for me. By carbohydrates

29:55

before or after a workout, I

29:57

feel great feel you.

30:00

No wonderful, have more energy and the gym.

30:02

The quite a big you.

30:05

know plate of pasta The

30:07

middle of the afternoon and then sat

30:10

and watched T. V. I would probably fall asleep.

30:12

And so knowing that.

30:15

It's like okay well I'd never will

30:17

do that the past either comes after

30:19

a workout or it's very small,

30:22

you know what I mean it's a small amount of past

30:24

or small amount of potatoes or race or

30:26

whatever my carb is that they are bred

30:28

but. if it's gonna be gonna lot it's

30:31

gonna be before after work and then on days

30:33

where i don't exercise I

30:35

get more fat and less carbs and feel

30:37

great that they too you know so it's

30:40

just been a lot of trial and error I.

30:43

would very much agree with that

30:45

The point is, your body's always communicate machine,

30:48

and most important lesson is just a lesson to

30:50

the body, don't listen to their hunger to

30:52

problem, the wanna get rid of it is and family their

30:54

diet. Then we always

30:57

think like Benz bench craven

30:59

is your way of. The body trying

31:01

to communicate with you be hunger ignore

31:04

that was started to scream at me as he

31:06

only eats and grab your attention and it needs

31:08

this. The same to

31:10

do we do not know your pet attention to your body

31:12

and that's giving you the knowledge and wisdom

31:14

to know exactly what to work

31:16

for you moving forward that's grip, see

31:18

I will say.

31:21

You know being a sober guy and I'm

31:24

trying to be as much of real us to

31:26

spot one having relaxed

31:28

many years ago and.

31:31

and really doing battle with drugs

31:33

and alcohol and really also doing battle

31:35

with sued for an even longer period of time

31:38

for being completely frank

31:40

I am of the mindset

31:42

light and still notices these

31:45

inclinations, are always spill right

31:47

there you not a mean like. and in

31:49

my head they're definitely

31:52

nights like not so much when i'm

31:54

Around my wife and kids, but I travel for

31:56

work and like if there's. You

31:59

know, like. Make pizza or something

32:01

like that and I'm alone and is

32:03

like that urge is still there

32:05

to harm myself with food

32:07

don't have the urge, obviously. Isn't

32:10

harm yourself with food it's like?

32:12

You'll feel better if you eat all that

32:15

right now in you're alone, nobody's watching

32:17

and you're lonely, and this could make

32:19

you feel good you've had a hard to, you know what I mean like

32:21

that's all still exists. think

32:24

it with diligence and. The

32:27

practice of life I've been able

32:29

to kind of beat that

32:31

more than a beats me in the

32:33

last handful of years. That

32:36

makes sense of your body. Knows

32:40

the quickest sex.

32:42

Two of you in a situation was uncomfortable

32:45

your. body goes you know or sexist pretty handily

32:47

and It knows that alcohol

32:50

dog's foods can numb.

32:53

Your emotions and give you a time out in break.

32:56

Soda and that's where the screams do come from

32:58

am, but there is way of kind of like. We

33:01

try to teach not program anyways, the get spear

33:03

square. No the resilience

33:06

to be little bit more comfortable

33:09

with fill an uncomfortable so make sense

33:11

sure and to be more accepting

33:13

what's your emotions do the self compassion

33:16

and usual kind of the high end concepts and takes

33:18

while to get there but you. know

33:20

often button Often

33:22

believe the people are harsh themselves,

33:24

just for feel no way. Oh.

33:26

My God I'm feeling the need to do this affinity

33:29

for cigarette or drink or food whatever it is and,

33:32

then just because this felt

33:34

this need the feel the need. To beat themselves

33:36

up for even seen that wider, that's why

33:38

am I feel ness what's wrong with me and

33:41

then or standard Dublin dying make themselves

33:43

be worse than the? Get into a spiral that normal

33:45

person when thanked us weights and must be

33:47

some freaks and just gets worse and worse

33:49

of Bentley the an update the and would ever. Need

33:52

to date but there is. you

33:54

know the idea that would be felicitous

33:56

films thoughts into sports we don't really have

33:58

super control over them An agreeable

34:00

to step back just little bit just

34:02

to give all about space and good at is what it has its

34:05

here night probably won't be year and half

34:07

an hour and are ya for just that it's set

34:09

in let it go with emotion think.

34:11

i can help as a sort of mindset mainframe

34:13

to not get too caught up The

34:16

or whatever your experience and. Hum.

34:19

That that's a median with the I know

34:22

love that and that's. Basically,

34:24

what kept me sober for a long

34:26

time and it was, it was

34:29

like. This, this

34:31

is moment, you know, and and, like,

34:33

in a, they said, beta time take it day

34:35

at time and like I think that's super powerful

34:38

and think it can be.

34:40

"I do really well with the

34:42

schedule, I like a lot of

34:44

structure, I seem to eat,

34:46

eat and be successful what

34:49

my diet when eat the same thing

34:51

day in day as but, you know, what happens

34:53

when do, that's get my

34:56

crew nutrient deficiencies

34:58

speak" My diet is a varied.

35:01

And you know what the easiest solution for

35:03

that is supplementing with vitamins

35:06

except I don't like handfuls

35:09

of tablets don't like guessing

35:11

do need a little more that I'm little less of

35:13

this I don't really know what

35:15

the hell to take and. so

35:18

i take my hands full of vitamins

35:20

and you know what happens get a terrible stomach

35:22

ache and my urine turns fluorescent

35:24

orange and i swear i'm never

35:27

doing anything that stupid again

35:30

And then my energy starts

35:32

to go down and I don't feel

35:35

great.

35:36

Because I'm back to being micro

35:39

nutrient efficient, will

35:41

athletic green solves all

35:43

of this? With it's delicious

35:45

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35:48

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35:50

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35:53

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35:55

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35:58

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36:00

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36:02

because feel better. get the

36:04

energy boost.

36:06

I get good gut health, get

36:08

an optimized immune system the. Then

36:11

don't like taking. Then. Hands of tablets

36:14

so, that's why I'd take it, but

36:17

you know maybe for you it could

36:19

be that, you're gonna have to

36:21

buy so many bottles of different

36:24

tablets. And still yourselves

36:26

with these oxidizing moldering

36:28

pills that are most likely

36:31

just gonna turn your urine.

36:33

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rank down to a moment or second

37:36

door and just the idea that.

37:39

If you have the, understanding

37:42

that you have existed

37:45

in a time and place where. this

37:47

thing wasn't wracking you write

37:49

this scourge wasn't

37:51

A more powerful than you,

37:53

then you kind of get more

37:56

comfortable knowing that you'll get back to

37:58

a moment in time and place for. If

38:00

it's real to you that like I have

38:02

beaten this urge before, even

38:04

if it's for a second, then maybe the next

38:07

second will be stronger and so, like,

38:09

I like that, yeah. Beat

38:11

this, we do we.

38:14

You are just to try to get the body back and barged

38:16

in the structure program but ways to do not people

38:18

often to experience things are just continually

38:21

to. get back to this idea simplicity

38:24

to some the tips would give There

38:26

are some funny, these are the simplest things in the world,

38:28

but eponymous just give a ten minutes.

38:31

Do I just know give it's immense your science

38:33

and research proves that ten minutes the Korean

38:35

can the doran a lot and?

38:38

you're not send yourself no i cannot do

38:40

that but just scene where you gonna

38:42

be another ten minutes time can be can great

38:44

relief for people and that after those

38:46

ten minutes make themselves another

38:48

ten minutes more In

38:51

terms of slim, more. confident

38:53

the make the most of the with the feelings

38:56

another strategy spray simple is

38:59

to read your discomfort from a

39:01

scale of one to ten so. tan

39:03

been the most uncomfortable thing in the world like the broken

39:05

your leg or given birth and job

39:07

in nothin and often you find me actually

39:10

read whatever your film on scale it's not

39:12

in terms of just how your body's still not your mind

39:15

Not usually that bad, it's just

39:17

that maybe get out of bed in the cold morning

39:19

or something like that strike or charged with something

39:21

they go, you actually.

39:23

When? Your imagination is in get caught up on

39:25

it and your worries me concerned you thought and

39:27

step back button just seen it as a

39:29

physical sensation your body craven

39:32

sometimes sometimes. It is from built saw it and

39:34

it's not as bad as think it is, and again

39:36

this is just always the give distance and space

39:38

from that civil get so. Caught up in. Yeah,

39:41

I like that, also like when you talk

39:43

about it's going to be uncomfortable. also

39:46

started to, like, really put life in perspective

39:49

in that way and realizing

39:52

just how uncomfortable was

39:54

in literal terms at the weight

39:56

was that, and while was eating

39:58

the way was eating. Twenty years ago.

40:01

That discomfort. kept

40:04

trading for this immediate

40:06

comfort of food and,

40:09

wine i When I get to today

40:11

and like any discomfort I'm trading

40:14

for the amount that I'm actually

40:16

more comfortable, it pales

40:18

in comparison so. I'm so

40:21

much less uncomfortable

40:23

today in. a slightly different

40:25

way but But

40:27

I'm so much more comfortable in general

40:30

terms that it's like because,

40:32

there was never point where I was eating away

40:34

was that was just always comfortable

40:36

right it was this numbing of fact

40:38

that had the sense of

40:41

comfort to me. but For

40:43

the most part, was dramatically

40:45

more uncomfortable. Then am

40:48

today and so now those

40:50

moments of discomfort where it's like. You

40:53

know, there's a McDonald's not far from my house,

40:55

I passed it all the time. Then

40:58

like. can't lie and say

41:00

never wanna go in there. One

41:02

are going there sometimes and want to eat, you

41:04

know? For big macs and

41:06

a gigantic order of fries.

41:10

Then. The the moment

41:12

that I'm. weighing life

41:14

in going, it's uncomfortable to not do

41:16

that. This is so much smaller

41:18

than it is like, will know if I do

41:20

that.

41:21

Wow. My going to feel afterwards that discomfort's

41:24

actually going to be greater than this discomfort,

41:26

what's more uncomfortable the fillon

41:29

afterwards of do not are not

41:31

going at night and then? Enjoying feel better

41:33

after his I do not sure you're

41:35

gonna is better see don't and.

41:38

that's the only we didn't get that real

41:40

knowledge is five would give sonic

41:42

give him to strengthen that relationship with

41:44

your body during tune with your body your know

41:46

responding to it and thus wisdom

41:49

that and site that's knowledge that's your body's

41:51

telling you exactly look You may

41:53

want that is a minor craven, but small trust

41:55

me you won't.

41:56

Yeah, yeah, no nothing that really helps

41:59

a A it's. It's. It's it's a radical

42:01

perspective to shift, but it is

42:03

something that when you're inside

42:05

of it when you're

42:07

inside of binge eating or overeating

42:10

or whatever it is. Being morbidly

42:12

obese or this again, I'm

42:14

all of this is framed through my experience

42:16

right I'm not speaking objectively

42:18

for adding when I don't know what everybody's feeling, but

42:21

know. That. Hi. Wouldn't?

42:24

Then this discomfort,

42:26

this idea was like, "Nope this is normal

42:29

and will feel better if do that

42:31

and everything else just sucks

42:33

for the most part and" So

42:35

having gotten that food out of my system,

42:37

it really is that didn't take long to

42:40

recognize, you know. The even from

42:42

when was. One

42:44

of the first like dies I did, which was

42:46

usually cork we restrictive diet.

42:49

When I came

42:52

out of it, would have these raising

42:54

reactions to certain flu types like

42:56

where I'd like. Suddenly. Start

42:59

blinking in my eyes would get a

43:02

burglary right just from

43:04

eating something, and it was so

43:06

weird, but, and even then I

43:08

didn't go, shouldn't eat that anymore if. It's

43:10

causing this reaction, you know what mean,

43:12

it took me a long time to go like

43:15

that stuff doesn't agree with me.

43:17

What? You'll just did the knowledge of key

43:19

in the last twenty years mean the nineties Zola,

43:21

but notify you know what I mean

43:23

and the last forever I'm is June and there's. Such

43:25

a big side effects from that you need, your turns

43:27

out the body pretty much does need some fat to

43:29

function, it absolutely needs

43:32

fat half that by the way, and.

43:34

Then we got never have new carbs right

43:36

and some of these do you work for some

43:39

people with lot of people and this is what I'd like

43:41

to. Stress and Podcast is for lot of people going

43:43

to have mastered the.

43:44

Negative side effects from his could just doesn't work

43:46

for their body type. It's

43:48

really good to reiterate that because you gotta

43:51

let people know it's not their fault, not their problem

43:53

stop blaming themselves at factual diet

43:56

it's what you're doing this the action

43:58

so he. my i think that Important

44:00

good people come those the lost all hope. Birth

44:03

be using the last chance saloon of connect

44:05

with less work because I don't know what else is gonna

44:07

work. We're

44:10

like, yes, there's still hope you

44:12

know, mean, and you just have the dancing is

44:14

not you, it's these actions

44:16

you're taken this, just not working for you by magazine

44:19

or simple programs just about. What

44:21

do you fat and carbs for each me, suppose that

44:23

just to get into up this about the man

44:25

we can move forward? The

44:28

idea of silly book with as good as encouraging

44:30

the worst moved on, do believe these, the

44:33

noise improved. them and

44:35

the deaths of gotten. think that

44:37

more responsible and Idling

44:41

would hope.

44:42

But in reason a yeah coming from our

44:44

way they're still always was

44:46

new fad you know where it becomes

44:49

like this one this one will be the one

44:51

that works the and or even just

44:53

this one this one definitely the brave you

44:55

just stop eating see Doyle's

44:58

that's. it that's all you have to do no

45:00

more see royals that's the only problem

45:03

you can eat as much of

45:05

everything else is you want and you can

45:07

binge eat as long as there's no see royals

45:09

and it's like Smart.

45:12

That. The thing or like things

45:14

were big and it's like just the if you

45:16

just saved your cucumber skin off

45:18

right and take the pits out right like

45:20

as long as you're. Only eating the meat

45:22

of the cucumber you'll be fine,

45:25

you know, and you gotta take the skin

45:27

off your peppers and it's like guys.

45:29

The or I really see so many innovations

45:32

of these diets, words like. think

45:34

they prey on people, you know, because. I'm.

45:37

Sure, may not not, that's not the truth it's

45:40

had dumped easier to

45:42

pick a food and say that food

45:44

is the root cause of all my problems

45:46

and I'm never going. To have to do any self

45:48

examination and on self examination

45:50

is really hard, right, changing

45:53

habits that you've had for your whole life

45:55

that's really real work.

45:58

So for.

46:00

You're. Like there's an appeal to you

46:02

people don't want see, I guess am

46:04

talking about since your body and respondents

46:06

that it's not black and white as nuclear

46:08

answer and you. Will make mistakes you've been a mess

46:10

up and then you'll learn from as you going on with,

46:13

smirk and it's much easier

46:15

sometimes could just tell me what it. Needs to

46:17

give me that what I need to follow any, to have

46:20

to think and off to analyze, and

46:22

it just takes all that pressure off, off course,

46:24

the big. "Thing is not sustainable soon, soon

46:26

would think the person you are when you go on a diet,

46:29

decided that North and you motivated

46:31

New York said new courage to" This new thing, but

46:33

people don't relate to not the same person there

46:36

that they might be in two weeks time you know after

46:38

we accept that work stress died

46:41

Hired and it just haven't all state

46:44

and they're not their best selves. That's

46:46

when all that the wonder that was forget about the dad

46:48

don't care and the break the voters in the spirals

46:51

on which to really need something.

46:53

It works when you're off days the something

46:56

that you're on my worst situation

46:58

I can still follow this and.

47:00

i'll be ok

47:01

That's what really needs to be sustainable,

47:03

yeah, and I'm really liking appreciate

47:06

what you're talking about as getting some. Some

47:09

time to allow stuff to cool

47:11

outright without being super restrictive

47:14

because. Then I think that's

47:16

when you can start to do that work, great

47:18

start to figure these things out, but if you just.

47:21

You. Just start on something that's

47:23

really hard or the whole time

47:26

you're so you're in this deprivation

47:28

zone right off, yeah, it's going to be

47:30

hard to think about anything else because. You're like

47:32

I don't know if feel good I'm hungry

47:35

or you know don't know if feel good at all

47:37

want to do is eat a bunch of. Potato chips,

47:39

but instead I'm eating only chicken breasts

47:41

right so I feel like to be

47:44

hungry, is not a nice villain,

47:46

right as just not I mean if deprived

47:49

is candice. Insecurity for them.

47:51

And you, you can deal with the for a better off

47:53

while it does get annoying and. The

47:55

facts you are, you think you make bad choices when you're

47:57

hungry. Soon our program back. We

48:00

send his mean you don't want people that got home,

48:02

we want them to become friends with the hunger to

48:04

really start to understand that to find

48:06

nitty gritty of like the. Lana my

48:09

overly sat at too much when am I too

48:11

hungry and. then

48:13

i guess think honestly believe hunger And

48:16

I'm on believable to

48:18

abuse evolved over millions of years

48:20

of can have forgotten about and ignored and.

48:23

it's something that you can get better understand

48:26

and am if you're very mindful

48:28

of it you get sick a skill you

48:30

know like are under way as can

48:32

be can fantastic guide to help you give confidence

48:35

to trust your hunger to navigate through this

48:38

court and always more complicated The

48:40

landscape that we live in and,

48:42

an iq of course not like nice to be thousand

48:45

years ago or hunter gatherers was much more simpler

48:47

and it is more complicated know would you have mcdonald's everywhere

48:50

in fast food everywhere But like you

48:52

said there is solutions and if you're

48:54

listening to your body your. body will

48:56

tell you after you eat those foods what really

48:58

works fast and if you're really care

49:00

about making yourself finger best Then.

49:03

You just naturally will move away from those choices

49:05

me my favorite and again, but ideally

49:07

we're moved towards makes you feel your

49:09

best to avoid to speed hangovers sci

49:12

fi gates. Since good, different good in

49:14

your body wants to see good, it's as simple

49:16

as that, but he is yeah enough to get yourself

49:18

now, please don't.

49:19

I at the hunger is a weird one

49:21

to for me because they're I

49:24

think spent. So.

49:26

Long eating in such oh

49:28

ways that were harmful to my body

49:30

that, like the six use of hunger,

49:33

don't even always make sense to me, I cannot

49:35

always recognize them, you. Know there's

49:37

a point of hunger where it's like in your stomach

49:40

in your stomach is saying I

49:42

need something here and then there's

49:44

other things with hunger where it's like.

49:47

I don't have a lot of energy or I'm irritable,

49:50

you know, and these things like sometimes I'll get

49:52

super irritable, and I'll realize I missed

49:54

the meal and didn't even

49:56

have those cues, but now I'm like

49:58

snapping up my kid.

50:00

And why am I doing the oh my God I'm hungry,

50:03

you know what mean like? The even those

50:05

things are still muddied for me today

50:08

where I'm like. Have

50:10

to be on and a little bit more I'm paying

50:12

little bit more attention and.

50:15

It is so odd and I think there are

50:18

many. unintended consequences

50:20

unintended modernity where you go like The,

50:23

you know, if there's an abundance of

50:25

cheese. Calories. Nobody's

50:27

gonna starve to death orbs much

50:30

fewer people are gonna starve to death, and it's like,

50:32

yeah, okay? Then what happens

50:34

if we start? Using

50:36

those cheap calories and a harmful

50:38

way right and then get

50:40

so disconnected from.

50:43

Then. "An

50:46

of is that the vast amount of times

50:48

that I bought time that our bodies

50:50

genetically kind of instilled

50:53

these hunger to use right like you

50:56

gotta eat because food" Is scarce

50:58

and hard to get, so you come across the

51:00

Barry bush, eat as many berries as you can

51:02

take berries back to your tribe, everyone eat

51:05

these berries even if. You just, you

51:07

know, slaughtered a goat and filled up on

51:09

goat, your body's going to make room for the berries,

51:11

but now. When there's convenience

51:14

store at the end of your block? In

51:16

your body saying, "Hey, there's berries in there"

51:19

Go eat all of whom you gotta kind of beat

51:21

that and go like know I don't need those right

51:23

now.

51:24

Sure sure that it's much more complicated

51:26

and member foods have been designed to be more see

51:29

want more of them am. sir

51:31

engineered to be The spark

51:34

off those big hobby chemicals

51:36

that makes us when eat more food, so there's

51:38

more complicated, so we need to

51:40

advance or tools to do with us

51:42

so we can we can navigate through it. The

51:45

Greer one. Great,

51:47

let alone to be always use am. From

51:50

the dad was that was the. The

51:53

gotten him to the can actually but. at

51:55

some at comeback numbers caught the

51:57

guy sees the line i can have it if it wanted

52:00

What do I really feel like it? That

52:02

cost and that's was recourse. can

52:04

have would if wanted but do you really feel like it

52:06

and that's such a simple length I love simple but?

52:09

has so much and it is the realization you can have

52:11

whatever you want you know not deprive yourself

52:14

but do you really feel like it and

52:16

often that's what as me combat your body really

52:18

for like and if so if also enjoy

52:21

Them and. even when your joints with

52:23

here's another one that people don't respect a good

52:25

response gourmet restaurants so the by themselves

52:27

for to every once and you may pay attention

52:29

to the first bite or two but then after that

52:32

The weight shot and up and attention and,

52:34

sure the first slice of pizza always tastes good

52:36

but The seventh slice of pizza

52:39

gonna taste the same as the first, no sense,

52:41

no chance you gotta get through quick

52:43

where you're not going to ease the suffering of essays

52:46

and more. If.

52:48

You let yourself haven't whenever you want to do what I don't

52:51

have to have this seven slice night

52:53

because in how later when I'm hungry, litter

52:55

and I'll be enjoy more. litter and,

52:58

that's where you have to like that there is a

53:00

mindset tour Trixie have to, install

53:03

the go like we have food everywhere it's. abundant

53:06

and it's easy to take advantage of it and

53:09

That you've gotta know you've gotta set the sort

53:11

of idea that if you really feel like

53:14

it and often defined will let you know it's

53:16

simple as that impacts the body thing Kitchen

53:18

Party says it makes me not.

53:20

discuss cardboard read my you know the mean i'm not

53:22

testament that's the same Don't

53:24

need it looking at the same Somalia, say

53:26

we'll see what people wonder in the middle of binge

53:28

episode like you said, benching is all but not

53:30

thinking and tonight" The

53:33

mountains or checks do. Tonight

53:35

and one of the tools we use is called "Things"

53:37

commentary again, really simple, and

53:39

all you do you just talk at light. What

53:42

you're actually do, so I'm open up

53:44

pack this, I am pretty much my most

53:46

and new set of just. Force

53:48

in your mind to be really mindful of the whole

53:50

experience and. Find

53:53

than that because you're actually they

53:55

are present the moment it's nowhere near

53:57

as fun if my horn years enjoyable

53:59

and. you You really think this is not really

54:02

like Adam do this to get my mind away women

54:04

in this, but then start a simple if you don't

54:06

wanna be there.

54:08

Why? Are you doing I keep remain doesn't want to be

54:10

enjoys experience why you don't go

54:12

to the cinema the tonight and don't pay attention

54:14

to the movie but, for some? Reason to in

54:16

the middle of a bench episode we do tonight we're not

54:18

really being aware of the foot. so

54:20

low things like that can make you realize you

54:22

know

54:23

Maybe not what you need me, but out

54:25

what you're really prefer.

54:26

I really like that, like any of these physical,

54:29

we just talk to a gal who's who

54:32

had physical queue to

54:34

give your body and you do physical

54:36

action that kind of. Some

54:39

sets you up for something mental, but this

54:41

is great by talking through.

54:44

The forcing. yourself to

54:46

talk through something that is really

54:49

Mostly about. A being

54:52

of absence right being

54:54

kind of a in this blind.

54:58

Kind of really base the boxer's

55:01

experience of consumption

55:03

and going like no, I have a way

55:06

to make myself present

55:08

for this and thinking about it by speaking

55:11

of narrating it, that's why

55:13

I edited and it's you can do this.

55:16

Non judgmental as possible not there

55:18

to pick in yourself cook yourself just

55:20

observe just to take a what actually

55:23

is gone on could move up it

55:25

will produce for years never really observe

55:28

and. in dust as square start just

55:30

observe and or in the mid after to think that

55:32

think really That really valuable

55:35

expensive that can be real joy. them

55:38

and as even not, just starting point", said.

55:41

We can that connection we can the desire

55:43

so even. Like the museum,

55:45

people actually do start band as well, people think the have

55:47

to finish bench whatever is there

55:49

has not forget it all, even the

55:51

idea, of course you don't have to. The

55:54

consume at all he did can be point. The

55:57

country's the halfway point, perhaps you go take breather

55:59

and see. That's enough.

56:01

The treatment in that is a nice

56:03

way to patch produce intensity which

56:05

is how much you're eating and. then he

56:07

can gradually dwindled i'm The

56:10

smaller and smaller amounts. That's amazing,

56:12

yeah, I did as

56:15

you were saying that was like, oh yeah, totally

56:17

narrate mine. In a super

56:19

judgmental way and then almost. Be

56:22

able to continue doing it simply because

56:24

I was I'm a piece

56:26

of shit and so in, but I think

56:28

he think you do have to, think

56:31

that the way to do that is to be

56:33

non judgmental and it's think

56:36

that could. Drop me out of

56:38

it and then the idea about. Being

56:41

okay to not finish every this was another

56:43

thing was going to bring up because there's so much.

56:46

The day with the idea of. Like

56:48

waste like waste seems bad,

56:51

but is just a rationalization for

56:53

consuming more right because I don't want

56:55

to waste stuff where. We

56:57

just know that a massive

56:59

amount of food is wasted

57:02

in our country's anyways right there is lot

57:05

of waste and so late one.

57:07

of my rationalizations was always

57:09

like why like don't want to waste and he thinks

57:11

i'm gonna consume all of it minutes you

57:14

know even or consume what my kids didn't

57:16

consume right

57:19

Yeah cool don't clean the plate and,

57:21

l your front seat and of yeah we grew

57:23

up with as well and it's very common in it that

57:26

that's such a small sounds like small thing.

57:29

this idea for not or yeah putting new paper again

57:32

I mean it's something you can just do as a habit for

57:34

years without ever second guessing at an angle do,

57:37

really have to need to. and of course

57:39

then the gulf kicks and wasting food

57:43

But in way you know your soon as he dined the sankor

57:45

Ben wherever your trash compactor am.

57:49

I understand just went down yourself and that's not

57:51

a waste because you're eating it and

57:53

are huge, are you seeing yourself as wastebasket,

57:56

wisp and to throw the fit in that's another way of thinking

57:58

about it, right? Or?

58:00

The African lapointe are you getting anything

58:02

useful out of those calories like

58:04

are they helping you?

58:07

Would you do you even at against

58:09

super simple text as always is?

58:12

like

58:13

I speed bump if you're on your plate and

58:15

you can half your plate the need, hoffman just

58:17

put the knife and fork time and have a breeder

58:20

for two, three minutes, just talk to your family.

58:22

It up for walk around and then you give them your

58:24

chance for your body to see how you really feel. Then

58:27

you go do what I'm still hungry when compared to the

58:29

fifth or maybe your phone, and then just don't

58:31

give yourself permission to set it aside

58:34

and funny, typical French and have the next day.

58:36

And but these little small

58:38

strategies can all Arab truly help

58:41

to, yeah. The

58:43

back and control and I collect the always back

58:45

to the body back to be able to listen to you

58:47

by really nice, yeah, I've

58:49

talked to my wife and do like

58:52

that you are.

58:54

Trying to put the agency on a

58:56

give people agency and autonomy

58:59

over themselves and tools and, and I

59:01

think that is super useful, have said

59:03

to my wife is, you know, over like holidays,

59:05

Christmas or Thanksgiving, we

59:07

have here with just saw back what needs.

59:10

Like. A five had

59:12

a plate of food and you see me on my second

59:15

or third play, please just take it away

59:17

from me and six or faceted times

59:19

where I'm sitting. There and all

59:21

of sudden, my plate just cause what and is gone,

59:24

and I look at her and then there's

59:26

maybe a spark of like what

59:29

the hell. Are and then I go off think

59:31

the odds he's taking this was nine years

59:33

and then I'm good you know that's.

59:36

not me being responsible for myself

59:38

but like i also think like it's

59:40

useful to have people in your team

59:43

your know

59:45

So I mean, at it foods

59:47

complicated, am you know

59:49

it's not just? Calories

59:52

in calories, it's not just for energy,

59:54

just as culture, it's it's.

59:57

The no table a family is Thanksgiving.