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You know that mid-afternoon
slump when the biscuits tin

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suddenly becomes very persuasive.

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Or those moments when you know
what you should eat, but still

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reach for the exact opposite.

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In this episode of You Are Not a
Frog, i'm joined by nutrition and

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health coach Becky Balzano to ask
a surprisingly powerful question.

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Are you truly nourishing
yourself or just getting by?

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Now, you might be wondering why are
we talking about food on a podcast

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about thriving in healthcare?

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Well, this is part of a special off-piste
summer series where I'm exploring a few

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wellbeing topics that don't always make
it into conversations about leadership

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and burnout, but are absolutely
crucial if you wanna stay, well, work

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sustainably and feel good doing it.

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And here's the truth.

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I've been there and it's
still a real issue for me.

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No matter how well intentioned I was
at the start of the day when 3:00 PM

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rolled around during afternoon surgery
and there was a box of chocolates at

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reception or a plate of cakes in the
coffee room, I didn't stand a chance.

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I'd tell myself, oh, just one won't hurt.

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And suddenly half the box was gone.

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It often wasn't about hunger, it
was about energy, emotion, habit,

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and not really knowing what I
actually needed in the moment.

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So in this episode, Becky and I explore
how to decode your body's cravings

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instead of being ruled by them.

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We talk about why small food swaps
can transform your mood and your

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focus, and how eating in line
with your values can feel less

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like a chore and more like relief.

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This isn't a guilt trip or
another lecture about sugar.

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It's an honest, practical conversation
for people who wanna feel better,

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think clearer, and work happier
without overhauling their entire lives.

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And you'll come away with practical
tips to eat more intentionally,

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feel more in control around food,
and boost your energy, especially

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during those really long demanding
days on the front line at work.

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So grab a cuppa or pop your
walking shoes on and let's go.

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If you're in a high stress, high stakes,
still blank medicine, and you're feeling

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stressed or overwhelmed, burning out or
getting out are not your only options.

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I'm Dr. Rachel Morris, and
welcome to You Are Not a Frog.

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I am Becky Balzano.

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I'm an ICF accredited coach and working
in, in the area of nutrition and health.

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Um, I'm also one of the Shapes resilience
coaches, and I have studied NLP as

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well, so I bring that into the work
that I do, one-to-one with clients or

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working in organizations, particularly
in the areas of helping people to

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make changes, sustainable, simple
changes in their eating in particular.

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Just one element of our health.

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We know that there's lots of
elements, and we talk about this

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on, on the Shapes program as well.

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There's, you know, the emotional
side and the boundaries and the

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sleep all really, really important.

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But my fascination is really with the
food and how we nourish ourselves.

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It's wonderful to have you on the
podcast, Becky, because I, a lot of

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our listeners really struggle with
eating, I think, and it's, uh, not

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necessarily knowing what they need to eat.

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I mean, I know exactly what I need
to eat and I do all these podcasts,

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I tell you what I need to eat.

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But you know, for me, you know, later
in the day I find myself reaching

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for that chocolate bar, really
craving donuts, things like that.

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And then I'll eat stuff.

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And I think, why did I do that
when at the week I'd set all these

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expectations, I've even planned my menu.

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But it seems the one thing
that's really, really.

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Difficult to crack.

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I think for lots of people as
well, they're working in very high

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stress, very busy environments.

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It's quite difficult to get access to the
right stuff, I think this nutrition thing,

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I think it's easy for us to go either way.

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Either we can get totally obsessed with
it, log everything, say that we are not

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gonna eat gluten, dairy, this, that, and
the other, and become a complete bore

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and so your friends are like rolling
your eyes whenever they're out with you.

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'cause you're like, well,
I'm not, I can't eat that.

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I've got to go to a restaurant
that's like this or whatever.

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Or we're like, oh sod it, I just, you
know, it's too, it's too much effort.

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I know what I should eat, but you
know, I'm really tired and I need

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a bit of dopamine, so I'm just
going to go for those Creme Eggs.

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In that side note on Instagram
the other day I saw an advert for

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a just roll pastry around a Creme
Egg that you put in an air fryer.

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And I was like, oh my God, I think
I would've died and gone to heaven.

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So that, that, that's what
you're working with with me.

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And I think probably a lot of
doctors, um, are like that as well.

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I think under stress it's
obviously a lot worse, isn't it?

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Because we, we try and do those, uh,
self-soothing, comforting behaviors,

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which for some of us, some lucky
people don't get hungry and crave

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sweet stuff when they're stressed.

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But unfortunately, other
people like me, I really do.

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But I know there are health implications
and I know actually, even though

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they're long-term health implications,
that often doesn't motivate me.

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But actually it's how I feel day to day.

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And so what I'd love to talk about
today is how we can change how we

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feel and how we behave and how we
perform and just our overall happiness

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just by eating the right stuff.

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Absolutely.

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Yeah.

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And honestly, Rachel, you're, you are,
you're completely not alone on this.

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Lots of the people that I work with are,
you know, absolutely, hugely capable.

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They know what they should be
eating, shouldn't be eating.

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and they've got all good intentions,
but you're, you are right.

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It gets to that sort of afternoon and
you, you might reach for the biscuits.

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But there's lots of things that
we can do to sort of think about

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How we can make changes in that.

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And it doesn't have to be
this sort of all or nothing,.

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You know, I'm very much
a proponent of this 80%.

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In fact, you know, I will, I will confess.

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Uh, the other day recently I was getting
a train into the city and, uh, I was,

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you know, I'd had quite a busy day.

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It was a Saturday.

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I'd been sort of working all day.

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I was going out to meet some friends and
I hadn't sort of had time to get lunch.

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And I bought some pork pies and
a beer from the M&S and I sent

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my friend a picture and just
this quote going, that's right.

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Yeah.

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Health coach.

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Yep.

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Becky, I love the fact I'm picturing you
on the, with your pork pies and your beer.

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Yeah.

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And, you know, and so, and so,
this is, this is it, right?

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It's, it's that we are probably not
going to eat a hundred percent of

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the time in the ways that we want
to, and maybe we don't want to.

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But I think for me, it's certainly
become much more intentional.

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And I feel that I've
got that control back.

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You know, I made that intentional
choice to choose those things.

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And I equally have the same sort of power
and intention over not eating those things

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as well, because I know, like you said,
on a day-to-day basis exactly how I feel.

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And so, you know, again, the people
that I work with, they'll say, oh,

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I'm not, I'm no longer needing that
afternoon nap, or I'm going to the toilet

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regularly, which is really helpful.

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Or actually, my migraines have
stopped, my anxiety is down.

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You know, um, my focus
is, is much, much better.

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Um, and so there, there's a huge,
there's a huge amount that we

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can do in terms of what we're
eating and what we're not eating.

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So there's, there's always
these sort of two camps.

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There's, okay, here's some things to go
and do and here's some things to reduce.

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But it's certainly not about
a sort of bikini body for

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summer or anything like that.

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And it's not about being totally
virtuous a hundred percent of the time.

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It's, you know, what does
food really mean to you?

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And you look at people's environment,
their values, their identity,

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even, um, you know, I can hear
from what you are saying, Rachel,

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it's sort of, well, all or nothing.

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And so, you know, it, it, that's perhaps
a little flag to your personality.

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And other people will say to me things
like, yeah, but you know, it's really

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boring, isn't it, to eat like that?

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And I'm such a spontaneous person.

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And so you can instantly hear
then, in people's language,

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that sort of clash of values.

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And that's where we would start to unpack.

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We would start to sort of dig in, um,
to the detail and help people to sort of

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reframe some of their beliefs around food.

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I think that all or nothing one
is definitely there because I do

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have some really good willpower.

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I, I really do.

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So if I put my mind to something, I
can do it for a short amount of time.

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I think that that's like
most people, isn't it?

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And so I started off Lent going, right?

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I'm stopping sugar and I, I manage
to stop sugar for like three days.

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Yeah, great.

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But then the minute it's like,
oh so this is all or nothing.

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And once it's gone, it's
like, well, I'm doing it now.

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So I might, I might as well.

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There's also the, I think it's
just at the end of the day, I think

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there's that reward belief as well.

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So there's that, you know,
I've been working really hard.

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I've still got a couple of hours of work
to go, I just need that little treat or

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that little, I guess it's an energy boost.

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But for some reason I never
think, oh, I'd love that energy

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boost by having a nice apple.

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Um, it's, I need that energy boost by
having some chocolate or, you know, I

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try to eat like a lump of cheese and
some nuts and an apple, you know, but

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it's sort of like I'm, I'm hunting
round, I'm literally hunting round to

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see where have I got something, something
sweet that's going to make me feel good.

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So I think there's that, there's
a lot of the dopamine reward

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system going on for me there.

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And people, listeners know I have, I
have a A DH ADHD as you know, Becky.

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And so I think that's probably exacerbated
not an, I always say it's not an excuse.

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It is probably a reason.

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But when we're all depleted, when we're
depleted, we just do that, don't we?

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That's why we have biscuits.

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Um, sweet.

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I don't, biscuits not my thing, but
sweets and chocolate, OMG, you know,

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you put a bag of Colin the Caterpillars
in front of me, it will be gone.

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That's another, possibly another
belief I have that I find it

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very difficult to limit it.

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I have friends that could have one
Colin the Caterpillar, and that's fine.

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I literally can't, can't stop it.

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Don't, I don't feel hungry.

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And I know a lot of
that is genetic as well.

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So I think there's something about
not beating ourselves up, that we

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have a different genetic makeup
from my other half, you know, put

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chocolate brownie in front of him.

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He could take it or leave it
unless he's really hungry.

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But for me, even if I'm really
full, I'll be eating that brownie.

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Yeah, you're absolutely right.

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There's, there's other things at
play here, you know, with the,

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with the dopamine hit, um, with
the insulin spikes and crashes and

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you, we hit sort of hearing about
that all the time now, don't we?

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Um, and your body sort of signaling,
um, oh my goodness, there's no food,

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you know, 'cause I've had an insulin
crash, so release some cortisol,

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get, you know, kick me into action.

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Um, and yeah, and definitely that
treat, you know, we were given

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that as children, weren't we?

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It was sort of, if we fell over and
grazed our knee, you know, our mom may

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have said to us, oh, you know, have a, a
chocolate biscuit or a piece of chocolate,

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or, you know, something like that.

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Um, and we, you know, certainly
deserve something, don't we?

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We've worked really, really hard.

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Of course, we deserve something.

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So there's, there's
lots of things at play.

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And if we sort of look at that in
terms of, the different levels,

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you know, I, I use my NLP here and,
and I sort of refer to a really

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helpful model, neurological levels.

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And we can look at, you know,
kind of where this problem sort

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of manifests, where it exists and
then we can kind of tackle it.

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So in, in the, at the very base of
that, you've got your environment.

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And so if you've got that packet
of Colin Caterpillars in the house,

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that's already something that's gonna
impact, you know, if it's not there,

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if it's out of sight, out of mind.

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you know, so, we might be perhaps in
an office and there's lots of people

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who love bringing in cakes and biscuits
and it's somebody's birthday and that

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sort of a tradition in the office.

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00:11:10,330 --> 00:11:14,770
Um, it's the people around us do they sort
of eat and drink those sorts of foods?

219
00:11:15,108 --> 00:11:18,168
So, yeah, there's, there's the,
the area of environment and then

220
00:11:18,168 --> 00:11:19,728
there's our skills and our knowledge.

221
00:11:19,968 --> 00:11:22,578
You know, do we have
that skill set to cook?

222
00:11:22,938 --> 00:11:25,008
Uh, and, and some people, you know, don't.

223
00:11:25,008 --> 00:11:28,578
Do we have the knowledge about what
we should eat, what we should not eat?

224
00:11:28,898 --> 00:11:31,178
But then it does shift into
the beliefs, doesn't it?

225
00:11:31,268 --> 00:11:35,648
Um, and I know we talk about that in, in
Shapes, in, in terms of, you know, what do

226
00:11:35,648 --> 00:11:37,838
we believe is happening in this situation?

227
00:11:37,838 --> 00:11:41,978
What is our belief about, um,
you know, what we deserve?

228
00:11:42,108 --> 00:11:45,228
What connections have we
made in our mind about food?

229
00:11:45,858 --> 00:11:49,093
You know, for some people it, it
means literally means success.

230
00:11:49,398 --> 00:11:54,228
You know, I have, I have that abundance
now that I can have all of this food

231
00:11:54,228 --> 00:11:59,163
around me because I'm successful or, you
know, it's giving me all this choice, or

232
00:11:59,163 --> 00:12:03,693
why, why shouldn't I, I can, you know,
it's no longer something that my parent

233
00:12:03,693 --> 00:12:07,263
maybe controls, you know, in the sense of
we'd say, oh, can I have a such and such?

234
00:12:07,263 --> 00:12:07,893
No, you can't.

235
00:12:09,033 --> 00:12:09,423
You know?

236
00:12:09,933 --> 00:12:12,513
Um, and then we become adults
and it's like, right, well

237
00:12:12,513 --> 00:12:13,923
I can have that thing now.

238
00:12:14,289 --> 00:12:18,549
And I'm working with another, uh, a man
at the moment, and he's sort of, he allows

239
00:12:18,549 --> 00:12:23,259
himself that because it's the one area
in his life that he's not successful in.

240
00:12:23,469 --> 00:12:27,579
So it's almost as if he's sort of saying,
well, it's okay for me to mess up in this

241
00:12:27,579 --> 00:12:32,776
area, so I will let myself do that to
quite sort of drastic consequences really.

242
00:12:33,076 --> 00:12:37,756
Yeah, so we can really start to look
at sort of people's beliefs around it.

243
00:12:37,756 --> 00:12:40,186
And then we can actually reframe.

244
00:12:40,186 --> 00:12:43,636
You know, I used to have
lots of the same ideas.

245
00:12:43,636 --> 00:12:45,976
It was kind of, well, I deserve a treat.

246
00:12:46,036 --> 00:12:49,516
Um, for, for lots of people it's
a bonding experience because

247
00:12:49,516 --> 00:12:50,986
it's really wrapped up, isn't it?

248
00:12:50,986 --> 00:12:53,506
In, in spending time with people.

249
00:12:53,506 --> 00:12:56,986
So other people will say, well,
you know, we sit down together and

250
00:12:56,986 --> 00:13:00,196
we have a bottle of wine and some
chocolates, and that's what we do,

251
00:13:00,546 --> 00:13:02,676
so that's very ingrained as well.

252
00:13:03,189 --> 00:13:07,226
But that's not to say that we
can't change, you know, we can, um,

253
00:13:07,256 --> 00:13:12,296
absolutely sort of create new ways
of thinking, new neural pathways.

254
00:13:12,716 --> 00:13:16,496
Um, and we, we know this, don't we,
from the work that we do with people.

255
00:13:16,736 --> 00:13:18,926
Um, how can I reframe the situation?

256
00:13:18,926 --> 00:13:21,296
How can I take a step back?

257
00:13:21,356 --> 00:13:23,186
What else might be going on?

258
00:13:23,516 --> 00:13:25,046
You know, what else might be true?

259
00:13:25,046 --> 00:13:30,536
I can say, well, I can also give myself
a treat by having, you know, a massage.

260
00:13:30,536 --> 00:13:35,816
Maybe not even not gonna do that every
day, but, um, going for a nice walk

261
00:13:35,816 --> 00:13:41,066
or having a really delicious kind of,
um, fruit salad or, you know, whatever

262
00:13:41,066 --> 00:13:44,156
it is that you really like, that you
think, oh, I wouldn't normally buy

263
00:13:44,156 --> 00:13:47,396
that fruit, or I wouldn't normally, but
spend that money on that sort of food.

264
00:13:47,719 --> 00:13:49,609
and still having those things sometimes.

265
00:13:50,234 --> 00:13:52,179
How do we break those connections?

266
00:13:52,179 --> 00:13:54,109
So you've talked a bit
about replacing the treat.

267
00:13:54,109 --> 00:13:55,264
So if you're thinking,
well, I need a treat.

268
00:13:56,014 --> 00:13:58,564
You're then replacing a
treat with something else.

269
00:13:59,134 --> 00:14:01,714
What about these other,
these other beliefs?

270
00:14:02,083 --> 00:14:04,543
So the first one is definitely awareness.

271
00:14:04,543 --> 00:14:09,823
So be becoming aware of the
significance you place on food.

272
00:14:09,823 --> 00:14:12,673
So that kind of, I deserve something.

273
00:14:13,033 --> 00:14:16,843
Um, you, you've, you've quite rightly
pointed out, you are aware of it now and

274
00:14:16,843 --> 00:14:18,493
it's like, right, I deserve that thing.

275
00:14:18,523 --> 00:14:19,723
You know, why shouldn't I have it?

276
00:14:19,723 --> 00:14:23,023
Some, some of it will be
your gut bio shouting at you.

277
00:14:23,233 --> 00:14:26,173
Feed me more of that sugar
because that's what I want to eat.

278
00:14:26,173 --> 00:14:29,703
And we know there's that
brain, um, gut connection.

279
00:14:30,043 --> 00:14:34,703
§ But we can, with some of the
NLP techniques, we can kind of

280
00:14:34,703 --> 00:14:37,043
remap those neural pathways.

281
00:14:37,373 --> 00:14:43,433
Um, we can replace that sort of thinking
pattern with a different thinking pattern.

282
00:14:43,433 --> 00:14:46,793
And, you know, not to go too much
into it, but we use things like

283
00:14:46,793 --> 00:14:48,653
our representational systems.

284
00:14:49,073 --> 00:14:53,903
Um, we get really clear on, on
the strategy that people use.

285
00:14:53,903 --> 00:14:58,576
So I might say to people teach me
how you do that, you know, how you

286
00:14:58,846 --> 00:15:02,526
end up having a biscuit or a, you
know, a bag of Colin Caterpillars.

287
00:15:03,495 --> 00:15:08,655
and We sort of break it down step by
step and we almost interrupt that habit.

288
00:15:08,655 --> 00:15:10,095
So it's, it's that habit loop.

289
00:15:10,473 --> 00:15:13,713
You know, lots of people have,
have talked extensively about this.

290
00:15:13,713 --> 00:15:17,613
You know, James Clear, and we, um,
in his book Atomic Habits, he, he

291
00:15:17,613 --> 00:15:20,823
looks at this as well, it's, it's
interrupting the reward system.

292
00:15:21,110 --> 00:15:24,260
And we need to try on these
new beliefs, don't we?

293
00:15:24,260 --> 00:15:29,030
We need to start thinking slightly
differently and practice that.

294
00:15:29,030 --> 00:15:33,230
And every time we practice that new
belief and there is a different reward,

295
00:15:33,500 --> 00:15:37,370
so we feel really good about ourselves
that we haven't eaten that thing, or,

296
00:15:37,520 --> 00:15:42,740
you know, we feel very virtuous or we
physically feel better that day, um, we,

297
00:15:42,740 --> 00:15:44,630
we are gonna get that instant feedback.

298
00:15:44,630 --> 00:15:45,050
And so.

299
00:15:45,525 --> 00:15:47,025
It does take a little bit of time.

300
00:15:47,025 --> 00:15:50,655
Of course, a new, a new habit,
a new neural pathway takes time

301
00:15:50,655 --> 00:15:55,185
to sort of bed in and to become
the, the default way of thinking.

302
00:15:55,605 --> 00:15:58,455
Um, but absolutely we can do it in
the same way as you probably got

303
00:15:58,455 --> 00:16:01,635
into a car when you were learning to
drive and you thought, oh goodness,

304
00:16:01,635 --> 00:16:03,405
I'm never gonna be able to do this.

305
00:16:03,855 --> 00:16:07,695
And you go through that pattern, don't
you, of becoming, you know, consciously

306
00:16:07,695 --> 00:16:11,625
competent and then unconsciously
competent and you don't even think about.

307
00:16:11,625 --> 00:16:14,445
So right now, I don't really
even think about, you know,

308
00:16:14,445 --> 00:16:16,185
I used to drive to Cornwell.

309
00:16:16,305 --> 00:16:18,465
Oh, I still do drive to
Cornwell very frequently.

310
00:16:18,525 --> 00:16:21,225
And then every time I went to
the petrol station to fill up,

311
00:16:21,495 --> 00:16:24,465
automatically would just pick up
a couple of bags of scampy fries.

312
00:16:25,155 --> 00:16:25,995
That was the thing.

313
00:16:26,955 --> 00:16:28,301
Maybe three bags of scampy fries.

314
00:16:28,470 --> 00:16:30,230
I love learning about
your eating habits here.

315
00:16:30,230 --> 00:16:31,670
We've got pork pies and fries.

316
00:16:31,730 --> 00:16:32,590
So far, Becky.

317
00:16:33,365 --> 00:16:33,765
I know.

318
00:16:34,070 --> 00:16:40,700
And, um, as you know, I'm, you know,
I'm a real sort of advocate of, um,

319
00:16:40,730 --> 00:16:44,570
thinking about food in terms of food
sustainability as well in the environment.

320
00:16:44,570 --> 00:16:46,490
So there, there're things
actually that I've.

321
00:16:46,529 --> 00:16:47,939
Really wanted to.

322
00:16:48,119 --> 00:16:54,449
So again, our intrinsic motivation, um,
you're talking about our beliefs, if we

323
00:16:54,449 --> 00:16:59,969
go sort of higher up those neurological
levels, we get to things like our values.

324
00:17:00,269 --> 00:17:02,879
Um, now one of my values is environment.

325
00:17:02,879 --> 00:17:07,769
So if I'm buying things that I know are
damaging to the environment, that's gonna

326
00:17:07,769 --> 00:17:12,429
be, uh, real odds with, what I really
want for myself with, with my veins, and

327
00:17:12,429 --> 00:17:16,899
I'm gonna feel uncomfortable, icky, sort
of, you know, the term is incongruent.

328
00:17:17,259 --> 00:17:20,199
Um, and we know when we feel like
this, don't we, we might start feeling

329
00:17:20,229 --> 00:17:24,399
like, oh, this just doesn't sit right
with me when I really think about it.

330
00:17:24,909 --> 00:17:27,669
And further up that
scale, it's our identity.

331
00:17:27,789 --> 00:17:34,199
So if I said to you, you know, I
am a smoker, you know, my behavior

332
00:17:34,199 --> 00:17:37,434
is gonna follow along, my beliefs
and values and things are gonna

333
00:17:37,434 --> 00:17:39,084
follow along with that identity.

334
00:17:39,624 --> 00:17:44,274
But if I remove that as an identity
and I might say I smoke, it

335
00:17:44,274 --> 00:17:47,544
then becomes, it drops down to a
behavior and it's easier to change.

336
00:17:47,870 --> 00:17:51,683
So we work on a different level
on this, on this sort of mod

337
00:17:51,863 --> 00:17:53,693
model of neurological levels.

338
00:17:54,143 --> 00:17:58,433
And once if we change that, then
the other things often will fall

339
00:17:58,433 --> 00:18:00,113
into place and then we practice.

340
00:18:00,263 --> 00:18:02,363
So we create a habit.

341
00:18:02,363 --> 00:18:06,353
We start with something that
is so ridiculously easy that

342
00:18:06,353 --> 00:18:07,823
we don't get that negative.

343
00:18:07,883 --> 00:18:12,683
You know, so giving up sugar for lent,
uh, you know, depending on your sort

344
00:18:12,683 --> 00:18:16,073
of appetite for sugar and you know
how much sugar you eat, it could be.

345
00:18:16,703 --> 00:18:19,823
Easy, difficult, you know, I've
also given up sugar for Lent.

346
00:18:20,123 --> 00:18:21,533
Um, so is my partner.

347
00:18:21,533 --> 00:18:26,993
He messaged me yesterday and said, I'm
desperate for a biscuit with my tea.

348
00:18:27,443 --> 00:18:30,983
Today, i've had a third meeting where
somebody's brought sweets in, you

349
00:18:30,983 --> 00:18:32,633
know, and I sort of joked sort of.

350
00:18:32,633 --> 00:18:34,733
So stay strong, stay strong, darling.

351
00:18:35,183 --> 00:18:37,643
Um, I'm not really bothered by it.

352
00:18:37,643 --> 00:18:39,083
It's not really impacting me.

353
00:18:39,083 --> 00:18:41,723
Now, that wouldn't have been
the case a few years ago.

354
00:18:41,813 --> 00:18:45,653
I would've been pacing
around, seeking out.

355
00:18:46,112 --> 00:18:50,942
Yeah, so, so it is, it's, it can
be different for different people.

356
00:18:51,122 --> 00:18:53,132
So you start with something
that's really easy.

357
00:18:53,132 --> 00:18:56,222
So giving it up for 40 days, if
you are having sugar every day,

358
00:18:56,222 --> 00:18:58,082
it's gonna be really difficult.

359
00:18:58,380 --> 00:19:00,990
So we might start with looking
at, okay, so where does, where

360
00:19:00,990 --> 00:19:02,260
does sugar show up in your diet?

361
00:19:02,260 --> 00:19:02,800
Do you have sugar?

362
00:19:02,800 --> 00:19:05,640
in Your tea, do you have the
biscuit in the afternoon?

363
00:19:06,120 --> 00:19:07,890
Do you have a sugary breakfast?

364
00:19:08,040 --> 00:19:10,920
Do you always want a dessert after a meal?

365
00:19:11,100 --> 00:19:14,310
And we would just pick one,
you know, one of those things.

366
00:19:14,310 --> 00:19:18,720
And it might be, okay, my sugar in my
tea is gonna go from two teaspoons to one

367
00:19:18,720 --> 00:19:23,970
teaspoon, or, you know, it is gonna go
from, so it is gonna be ridiculously easy.

368
00:19:24,300 --> 00:19:29,460
So we, so we are kind of approaching
the issue on all of the levels.

369
00:19:29,520 --> 00:19:35,370
So right from identity to values to
beliefs to behaviors, to environment.

370
00:19:35,860 --> 00:19:40,270
And so in that way we, we are
gonna help to change not only

371
00:19:40,270 --> 00:19:43,480
the belief, but the behaviors and
the identity that go alongside.

372
00:19:43,567 --> 00:19:46,902
that and then, and then we practice
and we sort of embed that new habit.

373
00:19:47,326 --> 00:19:49,096
And it becomes then almost unconscious.

374
00:19:49,096 --> 00:19:53,056
You know, I remember giving up sugar
in my tea thinking I'm never gonna

375
00:19:53,056 --> 00:19:54,466
do this, is I'm never gonna happen.

376
00:19:54,466 --> 00:19:58,366
And now, I mean, if I pick up the wrong
tea or coffee now and it's got sugar,

377
00:19:58,366 --> 00:20:00,766
I'm kind of like, oh, oh, it's awful.

378
00:20:00,830 --> 00:20:05,090
So, and similarly with desserts, and
I've sort of, you know, picked away at

379
00:20:05,090 --> 00:20:08,960
these things, one thing at a time, I
think that's often a mistake that people

380
00:20:08,960 --> 00:20:11,690
make, is they say, right, that's it.

381
00:20:11,690 --> 00:20:16,700
January the first, you know, whole
new diet, whole new exercise.

382
00:20:17,101 --> 00:20:19,561
And it's, it, that's just not gonna work.

383
00:20:19,561 --> 00:20:21,151
We know it doesn't work, don't we?

384
00:20:21,151 --> 00:20:25,831
We have, so probably, um, you know,
people have apps on their phone with a

385
00:20:25,831 --> 00:20:31,111
whole new fitness program on their, you
know, different apps on e eating apps.

386
00:20:31,111 --> 00:20:34,861
And so we know that it's not, that,
it's not the information, it's

387
00:20:34,861 --> 00:20:36,631
not the fear of the information.

388
00:20:36,631 --> 00:20:37,861
Otherwise, there'd be
lots of people who'd.

389
00:20:38,146 --> 00:20:40,246
Don't smoke, you know, we don't smoke.

390
00:20:40,666 --> 00:20:44,206
Um, because it's not that
we don't know about it.

391
00:20:44,596 --> 00:20:49,383
Um, and again, going back to this sort
of the reasons we do it, it's often, um.

392
00:20:49,605 --> 00:20:50,805
Referring to NLP.

393
00:20:50,835 --> 00:20:56,265
'Cause I find NLP actually, along with
sort of coaching strategies, um, the NLP

394
00:20:56,265 --> 00:20:58,275
techniques can be really, really useful.

395
00:20:58,665 --> 00:21:01,755
Um, and that's the, the
neurolinguistic programming, sort of

396
00:21:01,755 --> 00:21:03,435
the internal dialogue that we have.

397
00:21:03,885 --> 00:21:08,355
Um, and with food especially, or things
like smoking or behaviors that we,

398
00:21:08,415 --> 00:21:12,345
we think, I don't want that behavior,
you know, I know it's bad for me.

399
00:21:12,375 --> 00:21:13,425
Why am I doing it?

400
00:21:13,485 --> 00:21:15,375
It's often the secondary gain.

401
00:21:15,405 --> 00:21:17,325
So we talk about this secondary gain.

402
00:21:17,775 --> 00:21:20,205
Um, so smoking is a classic one.

403
00:21:20,505 --> 00:21:23,805
Um, we don't really get a
gain, do we, from the taste of

404
00:21:23,805 --> 00:21:27,555
cigarettes or the feeling, maybe
the feeling that it gives us.

405
00:21:27,765 --> 00:21:31,905
What we get, we get a break from
our working day, we get a moment

406
00:21:31,905 --> 00:21:34,275
to pause and focus on a new task.

407
00:21:34,605 --> 00:21:36,765
We get a social connection.

408
00:21:36,765 --> 00:21:40,455
So we might go, it's that person that
you go out, you know, remember when

409
00:21:40,455 --> 00:21:44,550
we, we didn't smoke at work, but we
might have gone to the smoking room.

410
00:21:44,580 --> 00:21:48,600
I remember I used to work for, um,
Cambridge University exam syndicate

411
00:21:48,840 --> 00:21:52,770
years ago, and they had a smoking
room, you know, so you'd go to

412
00:21:52,770 --> 00:21:55,410
the room full of, full of smoke.

413
00:21:55,410 --> 00:21:59,040
I mean, ridiculous to think about
it now, but there would be people

414
00:21:59,040 --> 00:22:00,210
in the room that you'd see.

415
00:22:00,360 --> 00:22:03,515
So it was that sort of,
that secondary gain.

416
00:22:03,515 --> 00:22:08,405
And so when we are thinking about food,
we want to maintain the secondary gain.

417
00:22:08,405 --> 00:22:11,135
So do you still get the
connection with the partner?

418
00:22:11,135 --> 00:22:12,605
Do you still get the treat?

419
00:22:12,815 --> 00:22:14,285
Do you still get the reward?

420
00:22:14,285 --> 00:22:18,065
Do you still get the f the feeling
of abundance or, you know, if

421
00:22:18,065 --> 00:22:22,055
people come round for dinner, we
pr want to give them, don't we?

422
00:22:22,055 --> 00:22:23,705
Lots of lovely food.

423
00:22:23,705 --> 00:22:27,005
We want to, to show them that we
love them, so we're going to give

424
00:22:27,005 --> 00:22:29,225
them more things and feed them.

425
00:22:29,615 --> 00:22:34,475
Um, and we are gonna accept that gift of
love that's coming in the way of food.

426
00:22:34,955 --> 00:22:37,025
So how can we maintain that?

427
00:22:37,025 --> 00:22:40,805
Of course, we want to maintain,
um, the gain that we get from those

428
00:22:40,805 --> 00:22:43,175
things, but just in a different way.

429
00:22:43,475 --> 00:22:47,659
You know, I can equally, and I,
again, I used to say to people, oh,

430
00:22:47,659 --> 00:22:48,949
you wanna go for a coffee and a cake?

431
00:22:48,949 --> 00:22:49,639
You know, it's great.

432
00:22:49,819 --> 00:22:53,539
Now I say, and I think I've said to you
recently, Rachel, let's go for a walk.

433
00:22:53,639 --> 00:22:55,769
So we can still have the catch up.

434
00:22:56,114 --> 00:22:57,674
And it's really nice.

435
00:22:57,674 --> 00:23:02,144
The weather's gorgeous at the moment,
and, you know, maybe we'll take a, a,

436
00:23:02,384 --> 00:23:06,424
you know, mug of coffee with us, but
we won't be passing a sort of cafe or

437
00:23:06,424 --> 00:23:08,644
having a sticky cake and we'll feel good.

438
00:23:09,034 --> 00:23:12,364
So we still sort of doing the same
sorts of things, still bonding

439
00:23:12,364 --> 00:23:14,434
with people, still having a treat.

440
00:23:14,856 --> 00:23:17,316
That secondary gain is, is
something really interesting.

441
00:23:17,316 --> 00:23:20,256
'cause like you said, we all know
with cigarettes, like the nicotine,

442
00:23:20,256 --> 00:23:23,346
you can get over the nicotine
addiction pretty quickly, like

443
00:23:23,676 --> 00:23:26,676
only in a few days, and you can use
nicotine patches to, to wean you off.

444
00:23:26,706 --> 00:23:30,696
So the physical craving goes, it's
a psychological thing, isn't it?

445
00:23:30,786 --> 00:23:33,372
Totally the, the psychological craving.

446
00:23:33,769 --> 00:23:36,049
I guess with food it's a little
bit different though, isn't it?

447
00:23:36,049 --> 00:23:40,429
Because, you know, nicotine, we can live
very well our lives without nicotine.

448
00:23:40,429 --> 00:23:43,519
Like nobody needs nicotine
to survive as a human being.

449
00:23:43,849 --> 00:23:45,949
But we need, we need food.

450
00:23:46,069 --> 00:23:48,049
We have to, we have to eat to survive.

451
00:23:48,049 --> 00:23:52,039
And it's part of every
single culture, isn't it?

452
00:23:52,099 --> 00:23:54,679
And we all use it as a treat.

453
00:23:54,679 --> 00:23:58,069
We all have special occasions where
we eat particular types of food.

454
00:23:58,489 --> 00:24:01,099
So telling yourself, well,
it's food isn't a treat, or

455
00:24:01,099 --> 00:24:03,019
whatever that, that's not true.

456
00:24:03,589 --> 00:24:07,925
Um, and also there are, our
brains are hardwired to, to crave

457
00:24:07,925 --> 00:24:09,275
sugar, I guess, aren't they?

458
00:24:09,275 --> 00:24:13,145
Because it's a survival thing and it's
like, oh gosh, my blood sugar's low.

459
00:24:13,355 --> 00:24:15,995
What can I get that's going
to give me the biggest boost?

460
00:24:16,025 --> 00:24:18,845
Even though we know now, then there's
lots of researchers in it that these

461
00:24:18,845 --> 00:24:22,949
high sugar peaks are really, really
bad for us in, in terms of inflammation

462
00:24:22,949 --> 00:24:24,689
and, diabetes and, and, and all of that.

463
00:24:24,689 --> 00:24:25,649
So we know that.

464
00:24:25,694 --> 00:24:28,334
But not only have we got the cultural
thing, we've also got the thing we

465
00:24:28,334 --> 00:24:29,774
have to, we have to eat to live.

466
00:24:30,104 --> 00:24:33,884
We've then got the, our bodies saying,
oh, I really need this microbiome.

467
00:24:34,244 --> 00:24:36,764
Doesn't, doesn't help but
maybe talk about that later.

468
00:24:37,184 --> 00:24:39,854
Um, so there is a lot of secondary
gain, but the part of the

469
00:24:39,854 --> 00:24:41,294
secondary gain is staying alive.

470
00:24:41,984 --> 00:24:44,954
Which, Which, is, is important obviously.

471
00:24:45,014 --> 00:24:45,404
Um,

472
00:24:45,689 --> 00:24:46,529
True.

473
00:24:46,589 --> 00:24:47,309
It's true.

474
00:24:47,369 --> 00:24:50,159
I would just, I mean, I would
just unpack that a little bit and,

475
00:24:50,159 --> 00:24:52,349
and you know, people will say to
that, well, I can't stop eating.

476
00:24:52,349 --> 00:24:53,819
I can't stop just eating.

477
00:24:54,149 --> 00:24:57,869
And I say, well, absolutely not, but
how many different foods do you know of?

478
00:24:58,019 --> 00:25:00,989
You know, and I'm, and I'm
suggesting maybe, or I'm inviting

479
00:25:00,989 --> 00:25:03,149
you, maybe to cut out one item.

480
00:25:03,412 --> 00:25:05,752
So you could stop having sugar.

481
00:25:05,782 --> 00:25:07,552
You would definitely not die.

482
00:25:07,792 --> 00:25:09,322
Um, it is

483
00:25:09,322 --> 00:25:10,072
I might though.

484
00:25:10,072 --> 00:25:10,402
I might.

485
00:25:11,892 --> 00:25:14,892
And well, I mean, we do know it,
it is highly addictive sugar.

486
00:25:14,892 --> 00:25:16,932
It's in so many things.

487
00:25:17,382 --> 00:25:21,432
Um, but yeah, so I, I think, you know,
there's, there's a bit of learning here in

488
00:25:21,432 --> 00:25:23,669
terms of, or being a bit more intentional.

489
00:25:23,669 --> 00:25:27,749
So looking at the ingredients of things,
um, and saying, okay, I could actually,

490
00:25:27,929 --> 00:25:30,209
I could actually cut that one item out.

491
00:25:30,209 --> 00:25:34,106
So even if it was just one item, so
it was sugar, which is probably the

492
00:25:34,106 --> 00:25:38,627
one that is, would make the most
difference, I think, to most people.

493
00:25:38,957 --> 00:25:41,597
Um, it's in so many things,
you know, baked beans.

494
00:25:41,597 --> 00:25:45,077
I think I picked up a kind of,
um, tinned mackerel the other

495
00:25:45,077 --> 00:25:47,987
day with, uh, it did have tomato
sauce, but there was sugar in it.

496
00:25:48,377 --> 00:25:50,867
And you just think, well,
that's just ridiculous.

497
00:25:50,867 --> 00:25:51,712
You know, it's tinned macker.

498
00:25:52,391 --> 00:25:58,001
And so yeah, we, we can, we can
cut out one, one food group, or not

499
00:25:58,001 --> 00:26:01,241
group, sorry, one food item, sugar.

500
00:26:01,571 --> 00:26:04,991
Um, or if there's foods that are
causing, you know, causing us

501
00:26:04,991 --> 00:26:08,561
problems in terms of intolerances,
again, that might be one thing, you

502
00:26:08,561 --> 00:26:10,211
know, sesame seeds, for example.

503
00:26:10,591 --> 00:26:11,941
And we are up against, aren't we?

504
00:26:11,941 --> 00:26:14,311
Were up against the marketing
of all of these products.

505
00:26:14,611 --> 00:26:18,781
We are up against, you know, the cultural
piece, which you've talked about.

506
00:26:19,121 --> 00:26:22,841
And we're up against our brain,
you know, saying Go and get, we

507
00:26:22,841 --> 00:26:25,211
need some energy, go and get some.

508
00:26:25,601 --> 00:26:29,051
Um, but our brain is, is fantastic,
and our system is fantastic.

509
00:26:29,051 --> 00:26:31,991
It can make a lot of
the things that we need.

510
00:26:32,021 --> 00:26:36,011
There's some things, you know,
we know about some essential, um,

511
00:26:36,041 --> 00:26:39,191
macro and micronutrients that, that
we do need to get from our food.

512
00:26:39,471 --> 00:26:44,931
But sugar is not one of them, um,
in, in, you know, table sugar.

513
00:26:44,961 --> 00:26:46,541
So we could cut that out.

514
00:26:47,039 --> 00:26:49,799
I mean there, there, there's, there's
two issues I think we've got, I

515
00:26:49,799 --> 00:26:52,769
mean, one of them is cravings.

516
00:26:52,919 --> 00:26:56,309
Like when we get those cravings,
it's, it's for sugar, it can

517
00:26:56,309 --> 00:26:59,819
be, you know, hunting around the
house trying to find a thing.

518
00:26:59,819 --> 00:27:02,609
You know, the other day I found a, having
an entire packet of cranberries just

519
00:27:02,609 --> 00:27:03,959
because I'm like, I need some sugar.

520
00:27:04,229 --> 00:27:09,509
Um, the other thing is a lot
of us don't have much time.

521
00:27:09,659 --> 00:27:13,199
Now I obviously, we talk about the fact
you make time for what's important,

522
00:27:13,349 --> 00:27:14,819
and that's really good in principles.

523
00:27:14,819 --> 00:27:18,179
So like in the ideal world, we're
preparing salads before we go to work.

524
00:27:18,209 --> 00:27:19,049
We're taking them with us.

525
00:27:19,049 --> 00:27:22,829
We've got nice healthy nuts in our bag
that we can snack on, whatever, but

526
00:27:22,829 --> 00:27:26,999
sometimes you just haven't got them
and you're, you're on call or you're

527
00:27:26,999 --> 00:27:30,239
at that petrol station going somewhere,
or you're at the train station.

528
00:27:30,239 --> 00:27:33,089
You've got M&S and all the pork
pies and all that sort of stuff.

529
00:27:33,593 --> 00:27:38,183
So I think the time factor is huge and
add in cravings and not having time

530
00:27:38,603 --> 00:27:40,493
and that's, that's the perfect storm.

531
00:27:40,493 --> 00:27:44,273
Now, I guess there's something about
well change the environment, change

532
00:27:44,273 --> 00:27:45,653
that, and change the business and stuff.

533
00:27:45,653 --> 00:27:47,363
And that's the, i that's the ideal.

534
00:27:47,363 --> 00:27:50,903
But what do you do when you
are in those situations?

535
00:27:51,308 --> 00:27:51,998
Great question.

536
00:27:52,088 --> 00:27:56,288
Um, I, and the Shapes Toolkit
comes back to me in, in here.

537
00:27:56,288 --> 00:27:58,418
You know, that's sort
of treating the symptom.

538
00:27:58,778 --> 00:28:02,408
We wanna work before that, so
we want to, to not be in that

539
00:28:02,408 --> 00:28:05,198
stressed, rushed position.

540
00:28:05,618 --> 00:28:10,583
So it is sort of working on that, how,
how can I make sure that I don't get

541
00:28:10,583 --> 00:28:15,203
myself into that position where I'm really
stressed and rushed, um, where I do have

542
00:28:15,203 --> 00:28:17,513
the boundaries and the ability to say no?

543
00:28:17,873 --> 00:28:20,873
Um, but sometimes, yeah,
you will have that thing.

544
00:28:21,143 --> 00:28:25,763
But I think if you say, well, that's
gonna be sort of 10%, 20% of the time,

545
00:28:26,123 --> 00:28:31,283
um, and there are also, you know, choices
that we can make even within that, um,

546
00:28:31,343 --> 00:28:36,893
and help it not to then snowball into,
oh, well I've had, you know, a CRO on for

547
00:28:36,893 --> 00:28:38,753
breakfast now that's the whole day out.

548
00:28:39,293 --> 00:28:41,453
Um, I can restart at lunchtime.

549
00:28:41,483 --> 00:28:45,503
I can restart right in this moment,
you know, any second of the day.

550
00:28:45,923 --> 00:28:50,963
Um, so I think if you hold that as a
belief as well, some people will strongly

551
00:28:50,963 --> 00:28:55,110
believe, okay, well once I've had one
thing that's the whole day ruined, We

552
00:28:55,110 --> 00:28:57,180
can, we can shift our thinking on that.

553
00:28:57,180 --> 00:29:02,910
But yeah, it's absolutely like we
do in, in, in Shapes is before that

554
00:29:02,910 --> 00:29:07,180
happens, let's think about boundaries,
let's think about situations, let's

555
00:29:07,180 --> 00:29:11,620
think about, um, and actually Rachel,
you know, if we didn't have anything,

556
00:29:11,860 --> 00:29:13,450
that wouldn't be a bad thing.

557
00:29:13,450 --> 00:29:20,354
So, you know, there's research now about
neurogenesis and um, fasting so sometimes

558
00:29:20,354 --> 00:29:25,124
when I'm in that situation, I'm kind
of thinking to myself, well actually I

559
00:29:25,124 --> 00:29:29,924
just won't have anything if I don't have
anything for a few hours, no problem.

560
00:29:30,183 --> 00:29:31,053
Don't eat well.

561
00:29:31,053 --> 00:29:33,333
I mean, there is something, there
is something about that I think,

562
00:29:33,333 --> 00:29:37,509
particularly when it comes to cravings
and, um, I probably will do a podcast on

563
00:29:37,599 --> 00:29:40,689
this, and I know you've done something
similar, Becky, but I did this alcohol

564
00:29:40,689 --> 00:29:45,369
experiment in January where I just
wanted to, you know, see what life was

565
00:29:45,369 --> 00:29:47,829
like, not having, you know, alcohol,
weekends, if that helped me feel

566
00:29:47,829 --> 00:29:49,659
better, and it, it really, really did.

567
00:29:49,689 --> 00:29:53,649
And so I've, you know, drastically
reduced my drinking just have

568
00:29:53,649 --> 00:29:56,709
like one or maximum two drinks
now and it feels so much better.

569
00:29:57,106 --> 00:29:59,600
But they talked about cravings
that people get for alcohol,

570
00:29:59,600 --> 00:30:00,860
particularly when you are out.

571
00:30:00,860 --> 00:30:02,510
And so, and there's a lot
of it around and stuff.

572
00:30:02,870 --> 00:30:05,452
But they do talk about the fact
that cravings, they're like waves,

573
00:30:05,452 --> 00:30:08,602
they, they don't just like build
up and up and up and up and up.

574
00:30:08,602 --> 00:30:10,102
They actually come and then they go.

575
00:30:10,102 --> 00:30:12,472
So you think it's just
gonna get a lot worse.

576
00:30:12,472 --> 00:30:15,412
So sometimes just, just hanging on in
there and thinking, well, in half an hour

577
00:30:15,412 --> 00:30:17,081
if I'm still hungry, I'll, I'll do that.

578
00:30:17,081 --> 00:30:19,001
I'll have some sugar or in
half an hour, if I still want

579
00:30:19,001 --> 00:30:20,111
a drink, then, then I will.

580
00:30:20,111 --> 00:30:22,061
But often you're thinking actually
it's not quite so strong though,

581
00:30:22,061 --> 00:30:23,591
that's that's totally fine.

582
00:30:23,591 --> 00:30:25,541
So do you, is that sort
of thing you advise?

583
00:30:25,541 --> 00:30:28,241
It's like, I identify those
cravings and maybe ride it out.

584
00:30:28,241 --> 00:30:29,051
Ride out the wave?

585
00:30:29,631 --> 00:30:30,651
Certainly, yeah.

586
00:30:30,651 --> 00:30:35,601
So, um, I, I, I've, um, done that
same alcohol experiment and they,

587
00:30:35,601 --> 00:30:39,261
and they do, they do talk about that
and also they go into the beliefs.

588
00:30:39,261 --> 00:30:43,281
It's fantastic, you know, real
kind of, um, yeah, love the work.

589
00:30:43,311 --> 00:30:46,821
Um, Annie Grace's work and
um, it's the same with food.

590
00:30:46,881 --> 00:30:51,958
So, you know, when I've done sort of, uh,
different lengths of time of fasting, so

591
00:30:51,958 --> 00:30:58,108
sort of that's right from sort of 12 hours
to a three day water fast, um, recently.

592
00:30:58,438 --> 00:31:03,358
You will get hunger pangs, you will get
cravings, but you're absolutely right,

593
00:31:03,358 --> 00:31:06,118
they last a really short amount of time.

594
00:31:06,118 --> 00:31:10,065
You know, there there'll be times where
I think, oh, I'm sort of feeling peckish,

595
00:31:10,065 --> 00:31:14,535
or I'm feeling hungry, or I'm feeling,
you know, I would really like whatever.

596
00:31:14,925 --> 00:31:18,645
And you just take a few deep breaths
and you acknowledge it and say,

597
00:31:18,975 --> 00:31:23,853
yeah, I am feeling hungry and that's
okay, and I can move past that.

598
00:31:23,973 --> 00:31:27,813
I, I'm, I'm, I will be absolutely
fine if I don't have that biscuit.

599
00:31:28,233 --> 00:31:31,083
Um, and I, you know, I've
experienced it even in the morning.

600
00:31:31,083 --> 00:31:35,133
I try not to have anything before eight,
8:00 AM obviously if I'm exercising

601
00:31:35,163 --> 00:31:38,551
slightly different, there's a whole
routine for that, but it'll be, you know,

602
00:31:38,551 --> 00:31:43,275
seven 30, like, oh, I'd really, want that
sort of creamy coffee, have a, you know,

603
00:31:43,335 --> 00:31:47,505
oat milk in it and some MCT oil, and I
think, no, I'm just gonna wait till late.

604
00:31:47,505 --> 00:31:48,825
I'm just gonna go and do something else.

605
00:31:49,185 --> 00:31:51,405
Um, and that really
does pass quite quickly.

606
00:31:51,405 --> 00:31:55,575
And again, the more you practice that,
the more that just becomes part of you,

607
00:31:55,635 --> 00:31:57,795
just part of who you are, you know?

608
00:31:57,795 --> 00:32:00,190
So I will say now, I, I'm a person.

609
00:32:00,255 --> 00:32:02,325
I don't have a dessert after a meal.

610
00:32:02,655 --> 00:32:03,675
I just don't have one.

611
00:32:03,675 --> 00:32:04,935
It doesn't occur to me.

612
00:32:04,935 --> 00:32:06,645
I don't, I don't miss it.

613
00:32:06,645 --> 00:32:07,815
I don't think about it.

614
00:32:08,055 --> 00:32:12,195
So the craving is that sort
of real, can be real sort of

615
00:32:12,195 --> 00:32:13,605
visceral response, can't it?

616
00:32:13,605 --> 00:32:14,445
And physical.

617
00:32:14,725 --> 00:32:17,665
But there's some strength in that
as well, sort of feeling into that

618
00:32:17,665 --> 00:32:22,735
and going, I'm doing this, you know,
I'm feeling it, I'm experiencing it.

619
00:32:22,740 --> 00:32:28,285
I'm, I'm overcoming that slight
discomfort, um, that craving.

620
00:32:28,735 --> 00:32:29,605
Um, yeah.

621
00:32:29,605 --> 00:32:33,260
And I've, you know, I've, done some
courses on, on addiction recovery, so I,

622
00:32:33,260 --> 00:32:37,910
you know, have experience in sort of, um,
alcohol and drug addictions and things

623
00:32:37,915 --> 00:32:42,200
and, and similarly, it's sort of one
day can really work one day at a time.

624
00:32:42,200 --> 00:32:45,800
And there's, you know, we can look
at food addiction and they, they've

625
00:32:45,800 --> 00:32:47,840
adopted the 12 step program as well.

626
00:32:48,140 --> 00:32:53,390
And it is the same sorts of ideas
and theories of, yeah, feel, you will

627
00:32:53,390 --> 00:32:58,490
feel the desire, the craving, um,
especially with things like sugar.

628
00:32:58,870 --> 00:33:01,000
But you can take a few deep breaths.

629
00:33:01,000 --> 00:33:05,020
You can acknowledge it, you can,
you know, distract yourself.

630
00:33:05,020 --> 00:33:09,550
You can say, okay, I'm really
rewiring my brain in this moment.

631
00:33:09,595 --> 00:33:14,665
To think differently about how
I approach, um, what I'm eating.

632
00:33:14,995 --> 00:33:18,685
So I, I mean, travel is,
uh, is a really tricky one.

633
00:33:18,685 --> 00:33:22,345
People will say, when I travel, you
know, all it all goes out the window.

634
00:33:22,705 --> 00:33:24,235
I can't find the food.

635
00:33:24,235 --> 00:33:26,185
You know, we know about
food deserts now, don't we?

636
00:33:26,185 --> 00:33:30,895
In, if you go past any service station or
even a lot of the supermarkets, it it's

637
00:33:30,895 --> 00:33:35,185
aisle upon aisle of stuff that really
you could, you're not really gonna want

638
00:33:35,185 --> 00:33:36,685
to eat, it's not gonna nourish you.

639
00:33:37,105 --> 00:33:40,495
And so I often now say to
myself, okay, I'm traveling.

640
00:33:40,885 --> 00:33:44,785
Um, and I'll eat when I get there,
you know, and so that'll be six hours.

641
00:33:44,875 --> 00:33:48,055
I'll take a bottle of water, you know,
I might take an apple or some nuts.

642
00:33:48,209 --> 00:33:50,879
and I'll, and I'll see through, but
the cravings will be dramatically

643
00:33:50,879 --> 00:33:55,019
reduced if you are not having those
sorts of foods in the first place.

644
00:33:55,409 --> 00:33:59,579
Um, so it'll be harder to, for
example, go into a fast if you've

645
00:33:59,579 --> 00:34:04,013
been eating donuts and bottles
of wine and pork pies beforehand.

646
00:34:04,160 --> 00:34:07,010
yes, they do, they do say that
once you've sort of stopped eating

647
00:34:07,340 --> 00:34:09,950
sugar for a while, you, you do
stop the, you do stop the craving.

648
00:34:09,950 --> 00:34:12,860
And I know people talk about the
dopamine fast and they're this fast

649
00:34:12,860 --> 00:34:15,170
and they're that fast and there's
different legs are fasts you can do,

650
00:34:15,500 --> 00:34:19,820
not sure what the evidence is about
this, about which fast does what, but

651
00:34:19,820 --> 00:34:23,510
I know there is a lot of really good
evidence for, for fasting actually.

652
00:34:23,510 --> 00:34:26,060
I find it easier just not to
have breakfast and not to eat,

653
00:34:26,150 --> 00:34:27,530
not to eat till lunchtime.

654
00:34:27,530 --> 00:34:28,545
So that's good for me.

655
00:34:28,545 --> 00:34:31,485
But then I find later in the
afternoon, like, like I said,

656
00:34:31,485 --> 00:34:33,105
hunting around for the sugar.

657
00:34:33,588 --> 00:34:37,728
I'll just go to the internal
motivation here because I think what

658
00:34:37,728 --> 00:34:43,181
possibly a lot of us haven't put
together is the effect of what we're

659
00:34:43,181 --> 00:34:46,601
eating on our, on our health, and
particularly our, our mental health.

660
00:34:46,601 --> 00:34:49,961
So we all know in the long term, if you're
scoffing donuts all the time, you, you

661
00:34:49,961 --> 00:34:53,171
might be much more prone to diabetes,
heart disease, all that sort of thing.

662
00:34:53,801 --> 00:34:58,871
But we haven't really, and I didn't
until very recently, associate

663
00:34:59,351 --> 00:35:03,221
having a big piece of cake with
how I then felt in two hours time.

664
00:35:03,526 --> 00:35:06,046
And I'm starting to feel
like, I feel really awful.

665
00:35:06,046 --> 00:35:07,546
I feel really, really tired.

666
00:35:08,686 --> 00:35:13,336
Was it because I had that really
sugary, massive two pieces of cake two

667
00:35:13,336 --> 00:35:17,746
hours ago and I'm just experiencing
this massive blood sugar drop.

668
00:35:17,746 --> 00:35:21,246
So when we're eating badly, when we're
putting crap in our bodies, it's just

669
00:35:21,246 --> 00:35:24,516
putting our blood sugar up and not
actually nourishing us, what sort of

670
00:35:24,516 --> 00:35:29,286
symptoms and feelings have you found that
clients you've worked with are having?

671
00:35:29,446 --> 00:35:34,726
With the, with the people that I work
with, it'll be things like brain fog.

672
00:35:34,756 --> 00:35:38,926
So we know there's lots of links with
foods like wheat in particular that

673
00:35:38,926 --> 00:35:43,396
will cause that inflammation help
will, will make you feel irritable.

674
00:35:43,546 --> 00:35:46,546
You know, there's lots of links
now with, yeah, wheat, sugar,

675
00:35:46,606 --> 00:35:51,766
alcohol on our cognitive ability,
on our, particularly on our mood.

676
00:35:52,066 --> 00:35:53,326
So, um.

677
00:35:53,594 --> 00:35:58,094
Patrick Holford actually in his latest
book, cites several studies, and this

678
00:35:58,094 --> 00:36:04,484
blew my mind, um, linking a country's
suicide murder and depression rates

679
00:36:04,724 --> 00:36:06,914
with the amounts of seafood they eat.

680
00:36:07,374 --> 00:36:10,524
And of course this is all to do
with the Omega-3 and the seafood.

681
00:36:10,714 --> 00:36:11,374
Just checking.

682
00:36:11,674 --> 00:36:14,254
The higher the fish, the
lower the suicide and murder.

683
00:36:14,254 --> 00:36:14,598
Right?

684
00:36:14,655 --> 00:36:16,305
Like fish doesn't cause
us to kill each other.

685
00:36:16,680 --> 00:36:16,800
no.

686
00:36:18,500 --> 00:36:21,015
just just checking that I
got the right way round.

687
00:36:21,045 --> 00:36:21,345
Okay.

688
00:36:21,735 --> 00:36:22,065
Absolutely.

689
00:36:22,065 --> 00:36:22,395
Yeah.

690
00:36:22,395 --> 00:36:27,375
So the more seafood a country
eats, the lower the murder,

691
00:36:27,675 --> 00:36:30,225
suicide and depression rates.

692
00:36:30,555 --> 00:36:35,161
Um, and there's lots of links with, all
sorts of other co cognitive, conditions

693
00:36:35,191 --> 00:36:38,311
like a DHD, um, in terms of food.

694
00:36:38,371 --> 00:36:42,841
Um, but, you know, on a, on a kind
of day-to-day basis, I know that I

695
00:36:42,841 --> 00:36:47,701
don't think very clearly if I've had,
you know, a sandwich and some cake.

696
00:36:48,031 --> 00:36:48,991
I just don't.

697
00:36:49,121 --> 00:36:52,004
So the gut biome plays into this as well.

698
00:36:52,034 --> 00:36:55,139
So there's lots of research that
shows us now that actually the food

699
00:36:55,139 --> 00:36:59,534
we eat is is literally the building
blocks of our neurotransmitters.

700
00:36:59,534 --> 00:37:02,860
And I know we sort of cover this, don't
we, in Shapes and we look at, those

701
00:37:02,920 --> 00:37:07,420
really important neurotransmitters
like serotonin, like dopamine, um,

702
00:37:07,450 --> 00:37:11,200
but also, um, the effect that insulin,
insulin has on things like cortisol.

703
00:37:11,200 --> 00:37:14,108
So it will give us, uh,
more cortisol as well.

704
00:37:14,168 --> 00:37:16,958
We know what happens when we have
that high circulating cortisol.

705
00:37:16,958 --> 00:37:21,098
So actually eating in that way can
actually make us feel stressed.

706
00:37:21,368 --> 00:37:25,538
You know, it can make us feel
foggy, stressed, irritable.

707
00:37:25,808 --> 00:37:29,858
Um, I, I certainly know
that it impacts my mood.

708
00:37:30,068 --> 00:37:31,328
Um, things like wheat.

709
00:37:31,778 --> 00:37:34,268
So then it is a bit of
a catch 22, isn't it?

710
00:37:34,268 --> 00:37:37,358
Because then when we are feeling stressed
and irritable and grumpy and moody and

711
00:37:37,688 --> 00:37:39,578
lacking in energy, what do we want?

712
00:37:39,758 --> 00:37:43,928
We want to go and eat those
sorts of cakes and biscuits.

713
00:37:44,223 --> 00:37:45,273
and foods like that.

714
00:37:45,398 --> 00:37:49,988
but if we are feeding our brain
and our gut biome in the right way,

715
00:37:50,318 --> 00:37:52,958
um, then the, the opposite happens.

716
00:37:53,048 --> 00:38:00,338
Um, so we, we can sort of increase our
clarity and our focus, um, and our mood.

717
00:38:00,338 --> 00:38:03,858
We're gonna be feeling better
when we are having, those sorts

718
00:38:03,858 --> 00:38:06,288
of foods with phytonutrients.

719
00:38:06,288 --> 00:38:10,128
I think that's really important, this
vicious cycle that you talk about.

720
00:38:10,218 --> 00:38:14,868
You're eating stuff that's probably
gonna make you feel stressed, but

721
00:38:14,868 --> 00:38:18,798
in order to feel less stressed,
when I'm stressed, I don't go, oh,

722
00:38:18,798 --> 00:38:20,808
I could really fancier falafel.

723
00:38:21,888 --> 00:38:24,978
It's like, yeah, where we're stressed,
we then hunt for those sorts of

724
00:38:24,978 --> 00:38:26,208
foods that are gonna make us stress.

725
00:38:26,208 --> 00:38:29,418
You've got this, this dreadful
sort of cycle that just ends in,

726
00:38:29,508 --> 00:38:32,538
I don't know, drowning in a pile
of donuts or something like that.

727
00:38:32,993 --> 00:38:33,283
Yeah.

728
00:38:33,563 --> 00:38:37,088
I think it, it is very much, it is
very much sort of cyclical, isn't it?

729
00:38:37,088 --> 00:38:43,197
It's, we make ourselves want what we
need by, you know, feeding our gut biome.

730
00:38:43,767 --> 00:38:45,687
That's gonna give us that messaging.

731
00:38:45,957 --> 00:38:50,397
You know, we, when we eat things like
donuts and burgers and chips and things

732
00:38:50,397 --> 00:38:54,387
like that, I don't know about you,
Rachel, but do you feel sort of satisfied

733
00:38:54,387 --> 00:38:56,517
really when you kind of eat those things?

734
00:38:56,847 --> 00:39:01,107
Or do you sort of feel like, actually
now I just want more of those things?

735
00:39:01,287 --> 00:39:06,597
So for me, I sort of will eat them
and then I instantly want more.

736
00:39:06,627 --> 00:39:09,867
I won't have one piece of toast
and say, oh, that's delicious.

737
00:39:09,867 --> 00:39:10,947
I'm really satisfied.

738
00:39:11,217 --> 00:39:14,487
Um, I think you talked about
the Colin the cCterpillars, that

739
00:39:14,487 --> 00:39:16,407
you will just eat another one.

740
00:39:16,797 --> 00:39:19,857
It doesn't give you that
satisfaction, does it?

741
00:39:20,214 --> 00:39:26,361
So the way that we help ourselves to
want what we need is to sort of rewire

742
00:39:26,421 --> 00:39:30,981
our brains in terms of the, the neural
pathways of the beliefs and things.

743
00:39:31,341 --> 00:39:34,971
Um, but also to feed our gut
biome, which is the thing that is

744
00:39:34,971 --> 00:39:39,621
giving us a lot of the messaging,
um, about what we want to eat.

745
00:39:39,621 --> 00:39:44,271
So if, if there is, you know, huge
amount of bacteria that feeds on sugar,

746
00:39:44,451 --> 00:39:46,701
they will be shouting the loudest.

747
00:39:46,701 --> 00:39:50,481
And so sometimes it's not really
us choosing, it's them choosing.

748
00:39:50,811 --> 00:39:56,461
Um, so we can capitalize on things
like this by feeding our gut biome so

749
00:39:56,461 --> 00:39:58,021
that we are feeding the right ones.

750
00:39:58,411 --> 00:40:02,308
And also if you think about,
putting things into your system,

751
00:40:02,308 --> 00:40:05,417
that don't fuel you, you kind of.

752
00:40:05,540 --> 00:40:08,480
Create this cycle of wanting more of it.

753
00:40:08,690 --> 00:40:11,769
Again, I suppose it's that
sort of addictive cycling.

754
00:40:12,016 --> 00:40:13,696
How do you feed your gut biome?

755
00:40:13,696 --> 00:40:16,546
What are your quick and
easy ways to do that?

756
00:40:16,794 --> 00:40:20,814
One super quick way is
the fermented foods.

757
00:40:20,934 --> 00:40:23,244
We hear a lot about these now, don't we?

758
00:40:23,394 --> 00:40:25,704
But actually they're really,
really easy to get in.

759
00:40:25,794 --> 00:40:29,459
So if you are already having sort
of Greek yogurt for breakfast, just

760
00:40:29,459 --> 00:40:30,869
buy the one with the kefir in it.

761
00:40:31,169 --> 00:40:36,029
You know, fizzy drinks, buy the, um,
fizzy water kefir or the kombucha.

762
00:40:36,339 --> 00:40:41,109
Include the fermented food, so the
sauerkraut, the kimchi, our gut bio

763
00:40:41,199 --> 00:40:42,909
love, all of that sort of stuff.

764
00:40:43,269 --> 00:40:46,539
Um, they also love fiber, so
this is another really sort of

765
00:40:46,572 --> 00:40:49,722
underestimated, uh, quick win.

766
00:40:49,722 --> 00:40:50,322
I think.

767
00:40:50,682 --> 00:40:52,452
Um, we are hearing so much now, aren't we?

768
00:40:52,452 --> 00:40:53,232
About protein.

769
00:40:53,232 --> 00:40:54,372
It's all about the protein.

770
00:40:54,372 --> 00:40:55,332
Get more protein.

771
00:40:55,782 --> 00:40:59,772
Um, actually our gut biome is,
is really responsible for the way

772
00:40:59,772 --> 00:41:02,262
that we think and feel and operate.

773
00:41:02,562 --> 00:41:05,712
And it doesn't necessarily
eat protein, it eats fiber.

774
00:41:06,002 --> 00:41:11,132
And so adding more fiber into our
diet is gonna make a huge difference.

775
00:41:11,132 --> 00:41:14,642
And of course, that's gonna regulate
blood sugar and things like that as

776
00:41:14,642 --> 00:41:16,592
well as net and reduce inflammation.

777
00:41:16,592 --> 00:41:20,252
It's gonna help us to feel fuller
for longer, so we're probably

778
00:41:20,252 --> 00:41:21,722
not going to want to eat.

779
00:41:21,992 --> 00:41:26,282
Also, if we're having fiber rich foods
and we're having to chew our food.

780
00:41:26,672 --> 00:41:30,122
Um, so again, lots of these
ultra processed foods are

781
00:41:30,122 --> 00:41:31,982
very easy to eat, aren't they?

782
00:41:31,982 --> 00:41:36,452
They're soft, palatable, we can
chuck them down, swallow them down,

783
00:41:36,662 --> 00:41:38,462
we don't have to sort of chew.

784
00:41:38,762 --> 00:41:43,423
So that sort of chewing not only it
gives us that fiber, but it's also

785
00:41:43,423 --> 00:41:45,913
that cephalic phase of digestion.

786
00:41:46,123 --> 00:41:50,773
So it's really helping our brain and our
gut to sort of think about oh those food

787
00:41:50,773 --> 00:41:55,453
coming in, the, all the signaling that
goes on then around that to help us to

788
00:41:55,453 --> 00:41:58,363
feel sort of satisfied and nourished.

789
00:41:58,543 --> 00:42:03,163
So, um, adding is like simply
adding vegetables to your plate.

790
00:42:03,163 --> 00:42:07,003
So, can I get, and again, going
back to making it very easy.

791
00:42:07,003 --> 00:42:12,253
So not saying change the whole plate
now, you know, but can you add one

792
00:42:12,253 --> 00:42:13,963
more thing, one more piece of veg?

793
00:42:14,293 --> 00:42:17,173
You know, can you switch
to whole meal bread?

794
00:42:17,593 --> 00:42:21,373
I mean, I would like you to
not eat bread at all, but can

795
00:42:21,373 --> 00:42:22,693
you switch to a whole meal?

796
00:42:22,873 --> 00:42:26,773
If you think about, you know, porridge
for example, somebody will say, oh,

797
00:42:26,773 --> 00:42:28,153
you know, porridge is really great.

798
00:42:28,153 --> 00:42:31,123
So I have one of those sort of
instant oats  with syrup and,

799
00:42:33,403 --> 00:42:34,483
and you're thinking.

800
00:42:34,933 --> 00:42:38,863
Okay, so porridge is just
not one item anymore, is it?

801
00:42:39,223 --> 00:42:44,413
Uh, you know, when I have porridge,
I'm having overnight oat grs that

802
00:42:44,413 --> 00:42:46,153
have been soaked with flax seeds.

803
00:42:46,453 --> 00:42:49,948
Um, and I'll add some kefir and
some berries with them, and I

804
00:42:49,948 --> 00:42:51,628
would've made that the night before.

805
00:42:51,628 --> 00:42:52,708
So it's really quick.

806
00:42:52,738 --> 00:42:55,618
I might have made three
jars, pop them in the fridge.

807
00:42:55,888 --> 00:42:57,718
Um, I'm not having instant oats.

808
00:42:57,718 --> 00:43:01,618
So all of these foods really have
a scale, and it's about just saying

809
00:43:01,618 --> 00:43:05,488
to yourself, okay, how can I go
up that scale a little bit more?

810
00:43:05,488 --> 00:43:09,178
How can I rebalance my
omega-3, my omega six?

811
00:43:09,328 --> 00:43:10,288
How can I add?

812
00:43:10,498 --> 00:43:14,458
So another really, really simple,
one tablespoon of ground flax seeds.

813
00:43:14,858 --> 00:43:18,308
Now that's gonna kind of
tick, you know, three boxes.

814
00:43:18,668 --> 00:43:23,798
Um, you are getting the fiber, you
are getting the omega 3s, um, you are

815
00:43:24,248 --> 00:43:29,948
also getting, um, the, uh, nutrients,
um, from the, from the flax seeded.

816
00:43:30,428 --> 00:43:32,618
So those things are really simple.

817
00:43:32,618 --> 00:43:36,638
Have it in your fridge, chuck it
onto a salad or a smoothie or a

818
00:43:36,638 --> 00:43:41,657
porridge, and you are gonna start
to then re kind of rebalance your

819
00:43:41,657 --> 00:43:45,647
gut system, which is often the, the
system that is giving the message.

820
00:43:45,647 --> 00:43:49,427
You know, we know about all of the
neurons now in our gut, don't we, that

821
00:43:49,427 --> 00:43:53,907
are signaling to our brain through the
vagus nerve, um, and how that works.

822
00:43:53,937 --> 00:43:57,705
So, also if you are switching,
switching things in and out.

823
00:43:57,705 --> 00:44:03,285
So if you are maybe having fish
instead of having maybe, um, red meat,

824
00:44:03,405 --> 00:44:07,095
that's kind of lowering the red meat
that you have, which can be linked to

825
00:44:07,095 --> 00:44:09,855
inflammation and increasing the omega-3.

826
00:44:10,313 --> 00:44:16,193
Combine carbohydrates with good,
good, healthy fats, um, and proteins.

827
00:44:16,373 --> 00:44:19,343
So that will balance that, um, spike.

828
00:44:19,763 --> 00:44:23,813
Um, so that insulin in spike can also
kind of wake us up in the nighttime.

829
00:44:23,813 --> 00:44:27,113
So if we are having, lots of people
will have sort of carbie things or

830
00:44:27,113 --> 00:44:30,593
sugary meals, sugary things before bed,
you know, it's sitting down having a,

831
00:44:30,833 --> 00:44:34,763
some chocolate before they go after
bed, um, or a sort of sugary drink.

832
00:44:35,153 --> 00:44:39,023
And so then in the night you might get
that crash, then you've got that release

833
00:44:39,023 --> 00:44:40,823
of cortisol, then that wakes you up.

834
00:44:41,183 --> 00:44:44,393
And so you are then a bit
more tired in the morning.

835
00:44:44,393 --> 00:44:48,203
And we all know what we do when we
are tired, we then start the cycle

836
00:44:48,323 --> 00:44:52,853
again the next day, reaching for the
coffee, reaching for the sugary things,

837
00:44:53,153 --> 00:44:55,403
and we're on that rollercoaster.

838
00:44:55,704 --> 00:45:00,264
Now we can choose to get off of that or
we can choose for the rollercoaster to be

839
00:45:00,264 --> 00:45:03,924
a bit more of a gentle ride, um, for us.

840
00:45:04,014 --> 00:45:07,174
So adding sort of beans and pulses.

841
00:45:07,174 --> 00:45:10,804
I added much to, well, actually
I say much to their disgust.

842
00:45:10,804 --> 00:45:15,514
My teams did notice that I had
put beans into the cottage pie,

843
00:45:15,750 --> 00:45:17,670
meat mixture the other day.

844
00:45:17,670 --> 00:45:21,330
So I, you know, I will
add some more fiber in.

845
00:45:21,390 --> 00:45:23,400
Because if they say, oh, I
don't want the vegetables.

846
00:45:23,850 --> 00:45:28,260
So I put these white beans into the
sort of the bolognese bit, the meat bit.

847
00:45:28,560 --> 00:45:31,500
And they're like, Hmm, yeah, not
really sure about the beans, mom.

848
00:45:31,530 --> 00:45:33,240
I mean, you know, you
could have left those out.

849
00:45:33,240 --> 00:45:36,210
I said, well, did you, do you like the
mash about the mashed potato on top?

850
00:45:36,240 --> 00:45:37,470
Yeah, yeah, the mash is really good.

851
00:45:37,740 --> 00:45:41,255
Well, I hadn't told them I'd added half
tin of beans to the mash as well, so,

852
00:45:43,101 --> 00:45:44,000
Stealth beanage

853
00:45:44,185 --> 00:45:48,840
yeah, so I'm not, I'm not suggesting
that you lie to your children.

854
00:45:49,400 --> 00:45:56,000
But again, it is sort of easy ways
to help your biome and to rewire

855
00:45:56,000 --> 00:45:59,900
your brain and then your, your
palate changes too, doesn't it?

856
00:45:59,900 --> 00:46:03,140
So when you are eating, you know, in
a slightly different way and you're

857
00:46:03,140 --> 00:46:06,560
reducing things like sugar and then
you have something that's got a lot

858
00:46:06,560 --> 00:46:08,900
of sugar, you don't really like it.

859
00:46:08,900 --> 00:46:12,590
And, and similarly, I sort of
noticed this, and maybe you did too

860
00:46:12,590 --> 00:46:15,646
with the alcohol, and Annie Grace
does a great job, doesn't she?

861
00:46:15,646 --> 00:46:17,446
Of saying, does it really taste good?

862
00:46:17,506 --> 00:46:22,426
Did you not have to work quite hard
to get used to the taste of, alcohol?

863
00:46:22,576 --> 00:46:25,786
And now I find that things
are actually too sweet for me.

864
00:46:25,846 --> 00:46:30,106
You know, I would, I would say
again to, I'd do it to my kids.

865
00:46:30,166 --> 00:46:34,366
There was always a mummy tax on, uh,
to these type puddings in restaurants.

866
00:46:34,756 --> 00:46:37,449
Right, mummy tax, I just
want one teaspoon, you know?

867
00:46:37,449 --> 00:46:39,129
I just want that little bit of a taste.

868
00:46:39,159 --> 00:46:41,679
And I've had it, I'm
full, had a good meal.

869
00:46:42,069 --> 00:46:46,389
So all of these, it's, it's all of
these little things, Rachel, that

870
00:46:46,389 --> 00:46:52,119
build up over time that then become
so automatic, um, that you don't

871
00:46:52,119 --> 00:46:53,529
really think about them anymore.

872
00:46:53,529 --> 00:46:57,354
I don't really think about not having a
dessert, don't feel that I'm missing out.

873
00:46:57,354 --> 00:47:01,144
I don't think about, some days
I'm not drinking, I don't, I go

874
00:47:01,144 --> 00:47:02,974
out and don't drink with people.

875
00:47:03,244 --> 00:47:06,064
It doesn't sort of bother
me and as much anymore.

876
00:47:06,064 --> 00:47:11,194
So I've rewired my brain and
essentially sort of reset my gut

877
00:47:11,224 --> 00:47:15,934
biome so that it's working for
me and I'm not bling against it.

878
00:47:16,161 --> 00:47:19,551
But yeah, it's gradual and picking
something, picking off these little

879
00:47:19,551 --> 00:47:25,641
things very slowly, making changes,
um, getting somebody to be accountable

880
00:47:25,641 --> 00:47:29,211
to, you know, we talk, don't we,
about who's in your tribe, who's in

881
00:47:29,211 --> 00:47:31,131
your community, who's around you?

882
00:47:31,646 --> 00:47:34,676
And that comes, falls into
that sort of environment box.

883
00:47:34,946 --> 00:47:38,306
You know, who, who's gonna be there
being your cheerleader, um, that

884
00:47:38,306 --> 00:47:41,546
you're gonna be accountable to as
well, and getting other people on side,

885
00:47:41,980 --> 00:47:43,995
Becky, that, that's so, that's so helpful.

886
00:47:43,995 --> 00:47:47,145
I think the thing, for me, the
standout thing is doing it so

887
00:47:47,145 --> 00:47:48,375
you're not battling against it.

888
00:47:48,435 --> 00:47:51,315
Because the minute we start to
feel deprived, the minute we start

889
00:47:51,315 --> 00:47:56,914
to feel like, oh gosh, this is a
lifelong deprivation, no sugar's

890
00:47:56,914 --> 00:48:00,059
gonna be a lifelong deprivation, or
this health eating's, a lifelong de

891
00:48:00,244 --> 00:48:03,364
deprivation of me, that's when our
brains just go, oh, come on, it's

892
00:48:03,364 --> 00:48:05,104
really not, it's really not worth it.

893
00:48:05,104 --> 00:48:08,524
But like you said, if you do it a
little by little, so you're not wanting

894
00:48:08,524 --> 00:48:12,226
it anymore, then you're not gonna
even, you're not gonna even notice.

895
00:48:12,226 --> 00:48:16,636
But small things do, make a
big, do, make a big difference.

896
00:48:17,271 --> 00:48:20,061
I do think when I'm thinking about
actually what, what stops us?

897
00:48:20,061 --> 00:48:22,926
I think that using the zone
of power is quite useful.

898
00:48:22,926 --> 00:48:25,836
The zone of power for people that
listening is simply a circle on a

899
00:48:25,836 --> 00:48:28,566
sheet of papers, like what's in our
control and what's not in our control.

900
00:48:28,926 --> 00:48:31,626
And one of the things people I'm
sure say to you all the time, and

901
00:48:31,626 --> 00:48:34,446
I've already mentioned it, is I don't
have time, I just don't have time

902
00:48:34,626 --> 00:48:38,016
to make that homemade bolognese to
take my snacks to work or whatever.

903
00:48:38,286 --> 00:48:41,797
What, uh, is generally in
people's zone of power?

904
00:48:41,827 --> 00:48:44,557
I know planning in advance
is, and actually it wouldn't

905
00:48:44,557 --> 00:48:45,727
take that long to plan.

906
00:48:46,237 --> 00:48:49,147
Thinking actually, what could
I bring with me as opposed

907
00:48:49,147 --> 00:48:51,328
to, just having to buy stuff.

908
00:48:51,446 --> 00:48:54,266
What have you found actually
works for people in terms of

909
00:48:54,656 --> 00:48:56,066
when people don't have time?

910
00:48:56,119 --> 00:48:57,079
We talk about it, don't we?

911
00:48:57,079 --> 00:48:59,569
Don't bring it into the house
that is in your zone of power.

912
00:48:59,779 --> 00:49:01,849
Don't stop at the petrol station.

913
00:49:02,149 --> 00:49:04,939
You know, put in your mind I'm,
I'm going in to get petrol.

914
00:49:04,969 --> 00:49:06,259
That's what I'm getting petrol.

915
00:49:06,579 --> 00:49:07,089
But yeah.

916
00:49:07,089 --> 00:49:08,319
So somebody's at work.

917
00:49:08,319 --> 00:49:11,529
They haven't maybe had breakfast,
they've rushed out in the morning.

918
00:49:11,799 --> 00:49:16,389
Um, you know, they've had a really busy
sort of load of patients that morning,

919
00:49:16,659 --> 00:49:19,839
um, and there's a box of biscuits
in the, you know, in the staff room.

920
00:49:20,229 --> 00:49:22,779
Of course, that's gonna be,
that's gonna be difficult.

921
00:49:23,139 --> 00:49:24,999
It's around our boundaries, isn't it?

922
00:49:24,999 --> 00:49:28,569
It's around honoring
ourselves and saying no.

923
00:49:28,839 --> 00:49:30,819
Um, we don't wanna upset people.

924
00:49:30,819 --> 00:49:33,759
We don't want to, you know, I think
that somebody said to me recently as

925
00:49:33,759 --> 00:49:37,179
well, well, I didn't wanna upset so
and so because they'd, they'd baked a

926
00:49:37,179 --> 00:49:41,559
cake, you know, and I, and I thought
I was gonna really a offend them.

927
00:49:42,069 --> 00:49:45,189
It's absolutely in our zone
of power to say, you know, I'm

928
00:49:45,189 --> 00:49:46,749
just not eating that today.

929
00:49:46,964 --> 00:49:52,693
Or have it, have the thing, enjoy
that piece of home baked cake.

930
00:49:52,753 --> 00:49:57,193
You know, be much more intentional and
discerning about what you're eating.

931
00:49:57,223 --> 00:50:01,183
If somebody has bought in a home baked
cake, I would absolutely say thank

932
00:50:01,183 --> 00:50:02,653
you very much, that is delicious.

933
00:50:02,653 --> 00:50:03,493
I'm gonna have that.

934
00:50:03,853 --> 00:50:07,033
I'm not gonna have the sort of, then
I'm gonna say later, I'm not gonna

935
00:50:07,033 --> 00:50:11,563
have the sort of crappy, you know, full
of additives, rubbishy sort of food.

936
00:50:11,983 --> 00:50:16,393
I kind of deserve better, you know, I
have that sort of respect now for my

937
00:50:16,393 --> 00:50:21,613
body that, you know, I'm, I eat really
good food and, and really nice things.

938
00:50:21,613 --> 00:50:25,873
So if, if you're gonna have it,
have it, and don't let it sort of,

939
00:50:25,873 --> 00:50:27,403
don't beat yourself up about it.

940
00:50:27,403 --> 00:50:30,793
And you know it, we talk about
that second arrow, don't we?

941
00:50:30,793 --> 00:50:34,543
That sort of Buddhist idea of, of,
okay, I've had the thing and now

942
00:50:34,543 --> 00:50:38,408
I'm gonna beat myself up about it
for hours later, So it is, it is

943
00:50:38,978 --> 00:50:40,958
allowing yourself the flexibility.

944
00:50:40,988 --> 00:50:41,648
Probably.

945
00:50:41,648 --> 00:50:45,518
We, we don't want to change
everything about the way we eat for

946
00:50:45,518 --> 00:50:50,378
the rest of our lives, um, we do
want to be able to have treats, as

947
00:50:50,378 --> 00:50:51,998
it were, and have certain foods.

948
00:50:52,028 --> 00:50:54,098
They're really tied in
culturally, aren't they?

949
00:50:54,098 --> 00:50:57,747
And into, our kind of whole
sort of interactions with

950
00:50:57,747 --> 00:50:59,157
people and relationships.

951
00:50:59,367 --> 00:51:02,697
Um, but so yeah, so have the
thing, if you want the thing.

952
00:51:02,969 --> 00:51:05,249
You don't need to write
off the rest of the day.

953
00:51:05,459 --> 00:51:09,869
You can have half of the thing, you
can have a teaspoon of the thing, you

954
00:51:09,869 --> 00:51:14,949
know, like I would say to somebody,
I don't need a huge slab of cake.

955
00:51:15,279 --> 00:51:19,869
I would just like a little taste of that
and, you know, and I'll enjoy that and

956
00:51:19,869 --> 00:51:22,299
I've, you know, not offended that person.

957
00:51:22,539 --> 00:51:26,559
So we can, we can think about portion
control, so not, it's another thing.

958
00:51:26,799 --> 00:51:29,949
Um, so we can say no, think
about portion control.

959
00:51:30,069 --> 00:51:34,929
We can have it, but then not let it,
um, dismantle the rest of the day.

960
00:51:35,199 --> 00:51:37,509
We can notice, well, what led to that?

961
00:51:37,539 --> 00:51:39,159
You know, what was I feeling?

962
00:51:39,459 --> 00:51:43,629
Um, and so again, I will ask
people what they're eating.

963
00:51:43,629 --> 00:51:45,249
I'll say that, here's a food diary.

964
00:51:45,699 --> 00:51:48,009
I'd be really interested
to see what you're eating.

965
00:51:48,249 --> 00:51:50,799
Now, I'll often get, oh, I don't
have time for a food diary.

966
00:51:50,799 --> 00:51:54,579
And I say, well, okay, so every time you
eat something just take a quick photo

967
00:51:54,579 --> 00:51:55,989
on your phone and WhatsApp it to me.

968
00:51:56,379 --> 00:51:58,449
So I have a couple of
clients doing that currently.

969
00:51:58,449 --> 00:52:01,569
And, you know, it's archived so
it's not just interrupting me.

970
00:52:01,959 --> 00:52:05,799
Um, but I said, I want you to put
one word next to that photo to

971
00:52:05,799 --> 00:52:07,539
describe how you were feeling.

972
00:52:07,929 --> 00:52:10,719
And actually, that builds up a
really, really quick picture.

973
00:52:11,019 --> 00:52:16,089
So it is tired, rushed, you know,
stressed, um, et cetera, et cetera.

974
00:52:16,359 --> 00:52:21,339
And so going back again to, okay, so
what, what's causing you to be tired

975
00:52:21,399 --> 00:52:23,109
and what's causing you to be rushed?

976
00:52:23,429 --> 00:52:26,069
And, and, and this is the same
with with stress, isn't it?

977
00:52:26,069 --> 00:52:26,729
And resilience.

978
00:52:26,729 --> 00:52:28,649
We talk about this in, in Shapes.

979
00:52:29,019 --> 00:52:32,211
How can we prevent that
happening in the first place?

980
00:52:32,545 --> 00:52:33,235
So good.

981
00:52:33,235 --> 00:52:33,595
So good.

982
00:52:33,625 --> 00:52:36,205
'cause I think this all or nothing
thing it, it's so important.

983
00:52:36,685 --> 00:52:38,365
And we are just about to finish.

984
00:52:38,365 --> 00:52:42,715
But yesterday I was with a, uh,
GP practice doing an away day with

985
00:52:42,715 --> 00:52:46,555
them around conflict and how we
can like disagree more but better.

986
00:52:46,935 --> 00:52:49,515
And because I didn't want to have
really low blood sugar, I don't

987
00:52:49,515 --> 00:52:51,645
normally eat breakfast, but the
hotel I was staying, they just

988
00:52:51,645 --> 00:52:52,995
provided pastries in the morning.

989
00:52:52,995 --> 00:52:55,345
So I had a pastry and
they were really nice.

990
00:52:55,345 --> 00:52:56,335
I had another one as well.

991
00:52:56,875 --> 00:52:59,005
So I'd had two pastries in the
morning, don't normally have it.

992
00:52:59,335 --> 00:53:00,865
I then got to the, the venue.

993
00:53:00,865 --> 00:53:02,755
We had really great training.

994
00:53:02,755 --> 00:53:04,975
It was such a, a wonderful practice.

995
00:53:05,275 --> 00:53:09,595
Um, but then there was another
pastry at coffee time because I

996
00:53:09,595 --> 00:53:12,425
thought, well, I've had to already,
I might as well have another one.

997
00:53:12,995 --> 00:53:16,075
And then there was cake and so that's,
it was just like a complete, but it

998
00:53:16,075 --> 00:53:19,765
was that mindset of I've already had
it, therefore it's already written.

999
00:53:19,765 --> 00:53:22,195
If I'd just been like, actually,
okay, well that was breakfast.

1000
00:53:22,195 --> 00:53:25,795
It doesn't mean that now for lunch and
dinner, I have to, I have to lose it.

1001
00:53:25,795 --> 00:53:29,321
So I think that's really helpful, just
remembering that it's, it's, it's never

1002
00:53:29,321 --> 00:53:31,121
too late to just like reset for the day.

1003
00:53:31,217 --> 00:53:32,087
Absolutely.

1004
00:53:32,177 --> 00:53:32,507
Yeah.

1005
00:53:32,507 --> 00:53:35,777
You can say, okay, I've had that
and I'm gonna choose differently.

1006
00:53:35,987 --> 00:53:40,360
Or you can say, today I'm gonna
eat whatever I want to eat.

1007
00:53:40,692 --> 00:53:42,762
So be intentional about that.

1008
00:53:42,762 --> 00:53:47,262
You set the boundaries around it and
the parameters around what that means.

1009
00:53:47,262 --> 00:53:49,602
And, you know, it's,
it's choice, isn't it?

1010
00:53:49,607 --> 00:53:55,767
It's, it is how much longer do we
want to continue feeling sluggish,

1011
00:53:55,887 --> 00:54:00,897
you know, kind of foggy, um, you know,
not going to the toilet regularly,

1012
00:54:01,077 --> 00:54:06,687
um, uncomfortable sort of all of those
other symptoms that we, that we all get.

1013
00:54:06,777 --> 00:54:10,347
You know, I know that I want
to be feeling productive and

1014
00:54:10,347 --> 00:54:13,287
focused and clear and energetic.

1015
00:54:13,292 --> 00:54:16,497
I, I don't, you know, I don't
wanna have that afternoon dip.

1016
00:54:16,587 --> 00:54:19,958
I've got loads to do
and lots I want to do.

1017
00:54:20,075 --> 00:54:23,135
At the end of the day, it's
about self-care, isn't it?

1018
00:54:23,135 --> 00:54:25,835
It's about the fact that you
know your body, I read this

1019
00:54:25,835 --> 00:54:27,155
recently, your body's your office.

1020
00:54:27,155 --> 00:54:30,877
I mean, it's literally, it's where
you live, Whereas I value going to the

1021
00:54:30,877 --> 00:54:33,740
gym much more highly than literally
walking around the corner and buying

1022
00:54:33,967 --> 00:54:37,447
some vegetables for lunch and a, a,
you know, to make a decent salad.

1023
00:54:37,837 --> 00:54:40,777
So I'll, I'll put a lot of time
to one area but not the other.

1024
00:54:40,777 --> 00:54:44,047
And so maybe it is time that we do
go actually out now, now is the time

1025
00:54:44,047 --> 00:54:48,487
to put some, some time and thinking
into, into what we're eating.

1026
00:54:48,487 --> 00:54:53,302
So it's gonna make us function
better and feel better.

1027
00:54:53,362 --> 00:54:56,662
We're all wanting to feel better,
and often we are going off in these

1028
00:54:56,752 --> 00:54:59,872
different directions and spending a
lot of money on wanting to feel better.

1029
00:54:59,872 --> 00:55:02,962
We're actually eating well,
compared to, you know, having a

1030
00:55:02,962 --> 00:55:05,662
massage a week, which is what, a
hundred quid a week or whatever.

1031
00:55:05,662 --> 00:55:08,412
You know, you could spend that
money eating really, really

1032
00:55:08,412 --> 00:55:09,822
well and just see how you feel.

1033
00:55:10,089 --> 00:55:10,869
So really helpful.

1034
00:55:10,869 --> 00:55:13,602
Becky, if people wanna get hold
of you, how can they find you?

1035
00:55:13,854 --> 00:55:17,707
people can look at website, um,
LinkedIn, and I can put those, those

1036
00:55:17,707 --> 00:55:21,487
links into the, into the notes and
some videos on Instagram and things.

1037
00:55:21,787 --> 00:55:23,827
Um, there's always the
option to have a chat.

1038
00:55:23,827 --> 00:55:26,227
I love, you know, Rachel,
I love chatting to people.

1039
00:55:26,527 --> 00:55:31,177
Uh, I love to sort of find out what,
what people's challenges are so people

1040
00:55:31,177 --> 00:55:35,857
can just simply book a free chat with
me or a coffee, you know, I'd love to go

1041
00:55:35,857 --> 00:55:40,807
for a walk with somebody or, you know,
a metaphorical or a sort of online walk.

1042
00:55:40,807 --> 00:55:41,077
Great.

1043
00:55:41,077 --> 00:55:43,087
So book a chat with Becky and
if you wanna get some coaching

1044
00:55:43,087 --> 00:55:45,457
with her around this 'cause and
there's no shame in that as well.

1045
00:55:45,457 --> 00:55:48,397
I think it's really, really important
If, if there's anything to get coaching

1046
00:55:48,397 --> 00:55:52,357
on, it's actually how we're eating and
how we're looking after our, our bodies.

1047
00:55:52,627 --> 00:55:55,087
Um, I know you've got some free
resources as well, Becky, so

1048
00:55:55,087 --> 00:55:56,287
we'll put those in the chat too.

1049
00:55:56,287 --> 00:55:59,377
So thank you so much for
joining us and hopefully we'll

1050
00:55:59,377 --> 00:56:00,487
have you back at some point.

1051
00:56:00,667 --> 00:56:02,257
And if anyone's got any
questions for Becky.

1052
00:56:02,257 --> 00:56:02,687
write in.

1053
00:56:02,863 --> 00:56:02,999
Yeah.

1054
00:56:03,071 --> 00:56:04,181
Send them my way.

1055
00:56:04,211 --> 00:56:05,441
Thank you so much, Rachel.

1056
00:56:05,441 --> 00:56:10,061
It's been such a pleasure chatting to
you, but I could talk all day about this.

1057
00:56:11,799 --> 00:56:12,729
Thanks for listening.

1058
00:56:12,829 --> 00:56:17,289
Don't forget, you can get extra bonus
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1059
00:56:17,379 --> 00:56:22,209
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1060
00:56:22,289 --> 00:56:26,749
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1061
00:56:26,749 --> 00:56:29,719
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1062
00:56:30,093 --> 00:56:33,613
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