Fasting Space

Welcome, everyone.

So nice to have you with me today.

Are you ready to take one
small step forward together?

Let's do it here.

Fasting space.

We're moving forward in health.

If you were with me yesterday, we talked

about setting some tiny goals.

Did you have a tiny goal for your day
yesterday?

My tiny goal.

As you know, I am doing my best
to gently recover from an illness.

I set a tiny goal.

Make it around the block with the dog

on a little walk and I made it.

But not until 5:00.

Right before dinner.

I got around the got around the block.

So it was a victory.
Little victory for me.

Now, what you might not know
is that I live on a very tiny block.

So it's actually a triangle.

It's like this little puzzle piece
in the middle of the city.

Try to make all the pieces fit.

Madison is a very,
not a lot of square blocks,

a lot of a lot of irregular shapes
going on.

So I'm on one of those.
So it's really like a half block.

So a half block yesterday,
maybe a full block today.

This is the idea, the metaphor

that I want to bring toward our health
path anyway.

Never overwhelming ourselves,
taking things one step at a time,

a weight loss journey.

If that's the type of health path

that you're on,
especially want to help you with that.

Maybe that is something
you've been working on for a long time.

Maybe it is something that you are new to.

Either way, I want you to settle in here,

grab a coffee, grab a tea, grab a water,
any calorie free beverage,

and you're starting in on a fasting space
right away.

You know, you just had something to eat,
okay, but now the clock is going.

Or maybe you didn't eat since yesterday,
and now we're just going to

extend that space, that's all.

A fasting
space is a little opportunity in the body.

Make some room for something new.

Some openness.

And so think about taking a step.

One step.

And I'm going to continue us

on expanding our

thinking on this book.

I'm just personally
I have been sinking into this over

this period, been
finding a lot of strength from it.

Can you share the highlights?

You know, of the first 50 pages?
Maybe this.

I don't know if this week is this week
going to be radical acceptance week.

Maybe I will, we'll see where it flows.

But today
I want to share a section with you.

From this section Strategies

to Manage the Pain of Inadequacy.

One of the root things
I've been talking about in this book

is that at the root of so many of
the problems that we have way down below,

anger and jealousy
and so many other things, is that we have

a deep seated feeling

of unworthiness,
a frustration with ourselves.

It's hard to even say, do you feel it?

I say it, I'm like, whoa, it's heavy.

Marie is here, says I slowed down
my walking speed

yesterday
and was able to double the distance.

There's truth to the tortoise
and the hare analogy.

Hey, thank you for sharing.
I'm glad you are able to do that.

I am very supportive of that sort of idea.

Slow down.

We've got time.

And there's no rush.

And that's very cool
that you're able to do that.

Very cool.

I think I might take that exact idea
into my own practice today.

I like it, I'm going to do it.

I am going to slow down
even further into a saunter.

I'm going to saunter along.

And double the distance.

Yeah.

You know, I think I was watching,
you know, some video came up,

I was on YouTube doing some of my things,
and a video came up on a very long,

and I knew it was half an hour

exposition of why
walking is just so good for people.

And it basically had that message.

You know, we get so much of the benefit
from intense running just from walking,

and we can slow down.

And for most of human history, it's
hard to get our mind around no cars,

nothing taken up, even no horses for,
you know, people didn't have so much.

People just walked everywhere.

And the human body really built to walk.

And so we can take that

into our modern context right here,
no matter where we're at,

if we're at a really strong place,
okay, you can bring some walking.

It's going to help the body.

And if you are at a low point,
just trying to walk

around a half block,
even slow it down, don't rush.

All right.

A couple things
I'm going to share with you today.

Some sections of this book.

And then I've got a little
something different to share with you.

But this section right here,
they say we do whatever

we can
to avoid the raw pain of feeling unworthy.

And what they say in other sections here
is that this is one of the big things

we bury deep down many different reasons
we can feel that way,

but we perceive as our deficiencies.

They say when they are exposed
either to ourselves

or to others, we react and we try.

They say cover over our nakedness
like Adam and Eve after the fall,

over the years, we develop a particular
blend of strategies

designed to hide our flaws and compensate

for what we believe is wrong with us.

And then we list like seven strategies.

But I just wanted to focus mainly
on this one

because it can hit close to home.

See how you feel about this.

This section is titled
We Embark Our Strategy one.

They say we embark on one self-improvement
project after another.

Self-improvement,
something I think is really good, right?

This is one of the points of the thing.

Like nothing wrong with self-improvement,
and they're going to list

this whole series of things,
many of which are good.

But this is the small step
I want to say take to this.

Let's take one step.

And and as we're thinking about breaking
things down, really small, really tiny.

What about even before we take the step,
this is going to help us,

I think really get into a super
hopefully clarifying mindset.

Why are we even taking this step?

Like, let's be really clear about it.

Here's what they say.

We strive to meet the media

standards for a perfect body and looks.

We color out the gray, get a facelift,
go on a perpetual diet.

We push ourselves to get better positions
at work.

We exercise.

We take courses of study, meditate,
make lists,

volunteer,
take workshops can go on and on.

Certainly, any of these activities
can be undertaken in a wholesome way.

Have lots of good things on the list,

but so often they are driven

by the anxious undercurrent
of not good enough.

Rather than relaxing
and enjoying who we are

and what we are doing,
we are comparing ourselves with an ideal

and trying to make up for the difference
at any point.

Comparing ourselves
to an ideal of ourselves that we create.

Comparing ourselves
to an ideal of someone else's life

that is not our situation
might not even be real.

You know,
we're living in this digital age.

Did I say in the first time
I read through this,

you know, I can't remember what I said
and what I didn't?

The person who wrote this book.

Yeah, I read the story
about when she was a young adult,

really struggling with depression,
feeling isolated and lonely.

I don't think I went on to the section
where she ended up joining an ashram,

a Hindu spiritual community,
and she lived for eight years

in this spiritual community,
practicing meditation,

teaching yoga, doing, you know, all these
kind of spiritual practices.

And it took eight years

for her in that place

to realize that the whole reason she was

there was just continuing the cycle,
that she didn't feel she was good enough.

Just saying,

maybe if I join this spiritual community,
maybe then I will be good enough.

And then it wasn't good enough to do that.

So she became a leader in it.

Now she's teaching meditation,
now she's doing all these things,

is not still not finding happiness
because not accepting herself

did not find a place where she was
okay with

it is always striving for the next thing,
the next thing have to do more,

have to do better.

Always.

It is the external validation.

And so think of that story
and then coming into this space,

what does our life look like?

Can we do that?

Could we launch ourselves on an eight year
journey to nowhere, basically

where it's like
maybe we accomplished some goal.

This person accomplished
all kinds of goals over eight years.

They were looked to as like a leader
in a community of people.

They say, this is someone who were
coming here for guidance from this person.

This person not actually okay.

This is something
I'm always very cognizant of.

Try to the pressure that people feel
in society look a certain way, man.

Especially young people.

I don't know, maybe everybody, but
people feel a lot of pressure like that.

There are certain areas of fasting online

that head into a space that I feel
is not good.

People, forcing them selves into bad
mental states, chasing some sort of.

Pressure from culture.

Being on a perpetual diet.

This is a sort of space.

Like I love that they put that in there.

There's a big challenge,
you know, for us, some people say, well,

you know, fasting isn't a diet.
It's a lifestyle.

Okay. Well, this is semantics, okay?

We're changing how we are eating
and some sort of fashion.

It's like, do you call it a diet?

I personally like saying lifestyle.

Diet has a lot of connotation to it.

The connotation that I don't like
is that people

in some sort of rigid, dogmatic place

where things can't be changed,
where it's like feels like a punishment.

You know, the thing that I want
for people in a fasting space

find a space that is calm and comfortable,
settled, thoughtful,

where it's like the practice itself
is a wellness practice

so that you feel better
while you're doing it.

And that kind of mindset is very far away
from what people

would typically refer to as like a diet,
you know what I mean?

And like a fasting space, grab a coffee.

It's like, if we're heading through
something like that,

it's like,
do you find that to be pleasant?

Do you have a favorite beverage of choice
in the morning or the evening?

Maybe it's an herbal tea,

you know, in the evening
especially is kind of calmed down.

It's like a little comfort
food type of vibe going on.

This is what a fasting space is to me,
not like a diet.

So this is what we're seeing before
we're heading out the door, before

we're taking our walk.

Look at all
the good things that you can be doing.

You go learn things and practice
meditation, go exercise,

do all these things.

Where is the root mindset
that is underlying,

and is that the one step
that we can take today?

Make sure.

Trying to
find some sort of spiritual enlightenment.

You spent eight years of your life
on a journey

to realize that you're
keeping the same cycle going.

This is what we're seeing.

Yesterday, I really loved the thought
about trying to find a silver lining in

the middle of a dark and difficult time,
and maybe sometimes there isn't one.

You know, it's like, man.

But to the extent that we can find it,
if it helps us to break things down,

get down to a very, very base level, say,

what are the things that we find
at the very bottom here?

Can we actually find love and compassion
for ourselves to get to an idea

like this, that we have really compassion

and acceptance, even radical acceptance

for ourselves, meaning we are totally okay

and accepting of our life
as it is right now,

that we don't have to change
and that things don't have to be better.

They don't have to be.

Everything is okay how it is somewhere.

I'll do another section. We'll find it.

I flagged a bunch of sections, but
there's a quote in here that is basically

like when we find a space like that,
if we can do it,

true acceptance of the of ourselves

is actually the process that helps us,

ironically, paradoxically,
to actually make changes for the better.

Because when we don't do that,
it's like we're not really in alignment,

we're not really on our path,
we're on someone else's path.

We're comparing ourselves to someone else.

We're comparing ourselves somewhere.

We're striving for something we not
because we're lacking.

Instead of realizing, hey, we have so much

everything we need
love, compassion for ourselves right here.

Everything okay? No pressure.

This is the sort of mindset
that I really want for people.

This is how we can flow through something
difficult to the best of our ability,

instead of struggling
and fighting something that is a struggle

very hard to maintain for years,
especially a lifetime, right?

I want people to find lifetime
health process

something that feels comfortable
and good, that like a boat.

You know, I love the sailboat analogy.

I think a lot about the sail.

Okay, but just think of the boat, right?

The boat floats, right?

Isn't matter if there's a wind or not,
you're not going to sink, right?

The boat is holding you up.

You think about this plateau phase

in a weight space, okay.

We we think, okay,
how come if we're on out here.

I like this one. Climbing our mountain.

How come we're here?
We're not climbing them out and. Okay.

But look, we're not sinking either,
so this is a good thing.

Have we gotten a system?

Most people. I've shared this data.

Most people who go on a weight
loss process in the US,

every like 95% who go on any type of diet
will lose at least 5 pounds.

Most people lose 10 pounds.

Okay, plateau and regain, right?

That is the type of cycle
that is so common.

If we get into a space,
we found something that feels okay,

we get into a plateau phase
and we're floating along

in this sailboat and we say, okay,
but look what is not happening.

If we can break that cycle, float

along for a little while,
you can say the wind is not blowing in.

The sales in the is robustly as we wish.

But look, the boat's not sinking either.

That's like we're not.

We're not heading back where we were
either.

Floating along,
waiting for that wind to fill the sail.

It's like waiting for the inspiration.

We did the session the other week,
finding inspiration

and that other one clues to the puzzle.

Right? Plateau space is not a bad space.

A lot of things.

I love all these analogies.

The caterpillar, the cocoon,
the transformation is happening

beneath the surface.

I love that don't just embark on

a self-improvement process to continue

something that is a distraction
from the deep work of being okay

with ourselves,
and to realize no self-improvement

is needed in order
to find love and compassion.

Okay, that's my big step for today.

Now, I thought I would share something
a little different.

The music I got floating in the background
here.

I've shared from this artist
before a YouTuber, Kulu,

and plays his beautiful guitars
and trumpets,

and I put a link in the description here

to this exact video where he is playing
this beautiful little background music.

You know, I was thinking
if my channel was just music,

I would want it to be kulu because,
you know, it's about the same length.

You know,
he'll he'll record these sessions,

you know, half an hour
and he'll even put them out

in a beautiful nature
that's like this one.

He's sitting on a dock out by a lake and.

And then one take a live shot
just like this, riffing on an idea.

It's kind of like what I do.

So if there were no words, only sounds,

let's say
we couldn't do much better than that.

So if you like the sort of vibe
you can click over

some point,
check out the actual real video.

You know, I've got this turned way down
and you can see if you like that vibe.

But in his description,
he he gave this whole

thought behind what he was thinking about
as he was playing this music.

And I was really connecting it into,
you know, this thought,

are we on one self-improvement project
after another?

And, you know, presumably we go on
self-improvement projects to begin with.

We're not happy about something.

We're not finding contentment in life.

We're sitting in a space,
say we have anxiety or we're worried

about something.

And he told this story
about some conversations that he had.

So I just thought it would be nice
to share it,

since he is being so kind
and sharing his music

with with us in the world,
and then it touches a little bit on

maybe some themes
that I have talked about.

You know, here as an artist, he's
a musician and he is spending his life

trying to, you know, make his way

sharing music,
not always an easy thing to do.

Talking with two friends who are also

in an art space,
you know, about some of their struggles.

And so as we think even of ourselves,
no matter what

we are doing, if we work in food service
or finance or whatever,

you know, it's like we say,
we can envision ourselves as artists.

We can take ideas and things that people
are struggling with in an art space,

bring it into our struggle
for better health,

that we're trying

to take the raw materials that we have,
the palette of paints, and paint them

into a beautiful expression.

You know, what is a piece of artwork
other than a human expression?

You know, an expression of health?

To me, it's like a living artwork.

That's what we're trying to do,

create something really beautiful
and healthy and positive in the world.

In all the difficulty in the world,
the conflict and the like.

Like we read in that passage

yesterday, the beauty
and the pain at the same point isn't art.

What helps us connect to that
and move forward in the most human way?

Anyway, here's his story.

Let's see what we think of it today.

Yesterday, it was resonating with me.

A little tangent.

If you're somewhere
where the seasons are changing,

I hope you're getting a chance
to take a moment

and appreciate the transition
of the seasons.

Hey, that's something

I try to bring in our experience,
we're talking yesterday life.

So many times.

We see it as a straight line,
but often it is a cycle and

seasons, helping us to see that, helping
give us encouragement.

You know, if we're at a low point

here, I've been telling you, I'm
at a low point after this illness.

It's like the winter has happened,
we're frozen over, can barely move,

and now we're going to.

See the spring coming,
looking to the light.

I wasn't expecting to be able
to spend time in nature this week,

but some planets aligned
and I made sure to follow.

Yesterday had two conversations
with two people that I'm very close to.

One of them in so many ways.

Already very successful in the arts,
the other really in their first year

of pursuing a path in the arts,
both of them

separately dealing with the

is this what I want to be doing
with my life

type of existence moments,
both dealing with the anxious thoughts

of an imagined future
where things don't work out exactly

and their lives just didn't
turn out the way they wanted.

And, you know, I would, I would add,
you don't have to be an artist

to feel that way, right?

Can't we all resonate,
I think. Can you feel that way?

Any stage in life,
it's like we are where we are

and we're looking forward
and we can have existential moments.

And this is part of where I started
building the bridge into this passage.

We say, well, now I have to go
on the self-improvement project

because things aren't okay
and we're worried about the future.

Take a deep
breath, come back into the present moment.

Find acceptance.

Like this is saying here, Kulu goes on.

It's a super real fear, something

I think you can feel at any point
on your journey.

It's like at the end of the day,
there are only so many pieces in life

that we have any sense of control over.

But both conversations
were incredibly helpful for me to have,

hopefully for them as well.

A clear point came up in my mind
while talking to each of them.

I thought about how back in 2019,

when I first moved to New York,
everything seemed to fall apart.

I had a job lined up at a label on Sony
that fell through

between sessions, picking up literally any

random job or gig I could find

was in a constant state of

oh my God, that I really decided
to pursue this crazy path of art

and maybe I'll be struggling like this
my whole life.

Then I was finally able to get a job
working in a bakery.

I'd wake up at 4 a.m., I'd get on the bus.

I'd be baking all day.

Sounding fun to be now.

But honestly, I was so depressed
then and I just felt scared.

But over five years, the bakery job
turned into a coffee shop, jam

turned into a natural wine job,
and all the while

was touring,
recording, performing, writing.

Every year I grew, I moved
closer to the person I wanted to be.

And even though
some years have been much harder,

every year I've gotten to live my life

closer and closer to what feels most right
through every hardship, loss,

and failure,
my life overall has continued to become

better, more loving, and more me.

I thought
I thought this was really beautiful.

I don't know how you feel about it.

Can you look back over life
and see periods like that?

Struggle and difficulty in times
where things are not clear,

but then with hindsight, maybe over
a longer period of time than we think?

Look at him.

He's talking about over five years.

It started to become clear
the things were trending in the direction.

You know, we live in such an instant,
on demand culture

where everything has to happen now.

And this is another thing
that was connecting me into this passage

where it's like,
you know, we we click a button

and something comes on Amazon
in the same day even.

Okay.
And then we have something we really want.

I want my health to be better.

Like now I'd pay almost
any amount of money that I could afford

to hit a button and feel better

now, have the health situation resolved,
but then it doesn't work that way.

And we create this vision in our mind
of how things should be or how they were.

It's like, I think for myself, man,

just three weeks ago, I was like feeling
the best I had in years.

And now I'm like at such a low point,
you know, we can create this gap.

It can be so discouraging.

Like, to me, the connection
of these stories helping us.

See the bigger picture, both grounding

in the present moment,
accepting life as it is,

and then also seeing in the bigger picture
that things are okay.

He goes on.

All this is to say that

when you feel lost,
when you feel scared of your next steps,

first validate those feelings

because the world is scary and it is okay.

But next, take a deep breath and

think of all the times you got through
hard periods in life.

Every time you learned a new skill,
made a new friend,

created a new sense of home,
found a new passion.

We are simply the sum of the truths
that we tell ourselves.

And I think it's to all our benefit

to find some more trust in our own selves.

Trust that you'll fight for a world
you want to live in.

Trust that you will create spaces
you feel comfortable in.

Trust that you will connect
with people who are good for you.

We can't control this path,
but if you took a moment

and looked back at all the lines,

all the times that came before
this one, you'd probably noticed

you haven't given yourself
the credit you deserve.

You deserve the sense of peace
that comes with trusting yourself.

You've worked so hard to get
where you are.

Practice
trusting yourself, trusting your path.

Not sure if this makes any sense,
but if it connects with even one of you,

that would be great.

That is Kulu link is in the description.

Go watch this guy sitting on his desk
playing this beautiful music

these words that he was channeling
through us.

Like hearing it.

You can go read them again if it's helpful
and then just think these notes

like are the same words, you know.

Martini goals for the day.

What tiny goals do you have?

I am going to dial in on Marie's
suggestion.

I am going to really ultra slow down.

I feel
I feel a little stronger after yesterday.

I can feel just a little bit.

I think this is what it's going to be like
for me in this,

this season here, just a little bit better
every day.

Really feeling happy
that I turned the camera

on yesterday to connect
and now it feels good to be here.

I'm looking forward to keeping this going.

I'm looking forward to the mind
clearing out.

I want in some best version.

I would finish this talk that I started
writing before this all started,

and some papers I've been reading on
what happens when we miss a meal.

Some interesting studies.

I found a study to 20.

I think it was 2012 that was done

even before fasting
kind of retook off in a little subculture.

And I'm really looking forward to
talking about that.

I had a little thought.

We'll see if I can do it.

I don't know, I.

You know, taking oh, here's one thing.

I was also just going to randomly
talk about.

I'm on a three week antibiotic course,
three weeks of doxycycline

for this Lyme disease,
which I've found severely unpleasant.

Antibiotics just tear up the GI system.

I mean, that's my experience.

I have found it really not nice.

And then.

These antibiotics twice a day
you got to take medicine twice a day,

make it difficult to practice time
restricted eating.

I started writing a little bit yesterday
on different components of fasting.

Fasting to me is three things
like thinking

about making this a topic for tomorrow.

We'll think about it.

It's both, you know, it's like

time is a component, you know,
how long are you going without eating?

How many times are we eating
as another part of it?

And then how much are we eating in

total is like three different concepts
wrapped into one.

We were talking about this
a month or so ago, that sometimes

people are saying, well, what if what
if the time part isn't so convenient?

You know, people saying, is it okay
if I eat a breakfast and a dinner

so I can look at these
three elements of fasting,

what we're trying to do,
we're trying to take concepts,

you know, like what are fasting
concepts or elements?

How do we bring things into our life
in a way that makes them, makes it better?

Each of these things have their own
potential benefits.

They're all components to it.

And I was saying a month ago,
it's like a reduced meal

frequency program without prolonged
fasting has benefits, right?

And I've just become so much more acutely
aware of that during this stretch.

Like, okay, where am I?

GI system feels terrible.

It's like,
I would really like to be fasting,

like when I
if I feel like this in my normal life,

say I would be fasting
because I'm going to give my GI system

a break,
you know, as I feel bloated and bad.

But then I've also got to eat
to take the antibiotic.

Otherwise, you know, that is very bad.

And so this is putting it in a place
like what we got to eat.

We can't do fasting.

But here I'm bringing in the one element.

We're always like,
there's so much pressure in society.

People feel like they have to eat
three times a day.

It's like, okay,

if I'm eating my breakfast and the dinner
and taking these things, I was like,

I don't. I'm not hungry.

I don't feel like eating lunch, you know,
on a day as I realize I don't have to.

So, like,
we can just still do two meals, right?

And two meals better than three.

It's giving more space to the GI system,
and it's felt good.

So even though I'm eating every 12 hours,
say it's not really like

it's not a 16 eight.

It's not something.

Still,
a fasting concept is helping me by saying,

you know, eating two times,
even if the times don't match

some pattern that people say,
oh, that's what fasting is.

Still, the concept has been helping me,
you know, get through this season.

And so I've had people who say that,
you know, for different reasons.

Maybe it's medications,
maybe it's just how it is.

Two meals giving a
a good benefit independent of the timing.

Hey, that's a beautiful way
to think of it.

Thanks for sharing.

Yeah, I think that, you know,
at the root of most situations,

you know, with weight, a weight
process, hormones at the root of it,

you know, and many different hormones
can have their hands in the mix.

But hormones control
how calories are processed.

So calorie is very important.

Hormones control
how those calories are processed.

I think this is a big part

of so much of the confusion
that we see in a weight loss space.

How come somebody is like lean,
they eat whatever they want,

say, well, that person has a fast
metabolism, okay, but why?

And say like,

look at my situation as like I hardly eat
anything compared to these people.

But like, yet
the weight is so hard to lose.

Feels like locked in there.

Well, there are literal locks in the body
and those lock and key

systems are hormones, insulin,
one of the chief ones.

And so I think it is an accurate way
to think about it when we are eating.

Yes, the calories are there.

The fasting is helpful.

That's like that third component.

How much are we actually eating?

You know, I've one big part of the talk

that I'm writing is like fasting
induced overeating.

Okay.
That's like a real thing to watch out for.

You know, I've had, you know, done

I usually in my consulting with people,
I, I try to get people

out of a really detailed calorie counting
sort of mindsets.

Like, I like numbers like one, two, three.

How many times
are we eating one, two, three?

But the times where we do it is

when people are getting into this zone
where it's like,

the more I try to open up a fasting space,
the more we're blowing up

the meals we are eating bigger and bigger,
and that can be okay.

The research that I'll present show
that some amount of that is normal.

And, you know, just not to totally spoil
my talk, but the big take home

is that in people who miss a meal
on the next meal, what's normal is

that people eat about 20% more than they
normally would at that meal. And.

But not 100% more.

And so this is what creates the gap.

And this is what can allow something
very simple,

like a 16 eight sort of thing,
eating twice a day.

It's like giving us many synergistic

effects two meals instead of three,
two times calories

flowing in instead of 320%

increase, but 80% of it's still gone.

That's the deficit.

Now. It's put into a space
where those hormones can actually reset.

The physiology is really good.

The spot where that could break down
is if we deviate from that.

And instead of 20% okay,
we got a lot of leeway there.

3040 5060 7080.

But we start going toward 100%.

All of a sudden, we can start neutrally
out the calorie part of the benefit.

It's like we keep some of the hormonal
benefit at 100%, but that'll slow it down.

See all three of these things
very synergistic.

How many times are we eating?

How long and how much?

All those flowing together
as the total fasting,

you know, whatever you call it, process
lifestyle intervention,

however you phrase it,
we start blowing that out past 100%.

Then it can be
especially counterproductive.

And so it's a small
I don't know the exact number.

That's one of the next things
I'm trying to pin down.

How many people, out of all people
who try to practice

fasting,
would experience a drive to overeat

that would blow out
the next meal past 100%?

You know, in my experience, you know,
I think I was going to say small.

I was like, I think it is small,
you know, in my, you know, experience

in a weight management clinic is seeing
hundreds, hundreds, hundreds of people.

Probably the subset of people
who are coming into a

medical system for weight management,
probably.

Do you think it is fair to say,
probably has a higher representation

than the total population of people
who would experience that?

I'm just theorizing.

And then out of that, you know, I couldn't
tell you off the top of my mind.

I'd have to think I haven't,
you know, scientifically tracked it.

But at some fraction
of people really experience that.

And so that's the sort of thing, you know,
I hope

you can appreciate
from the vibe of everything I do.

Nothing forced.

This is one of the big reasons
that I say never should

fasting be forced, because fasting to me
should just be openness.

It should be flow.

It should be something

that helps you to feel better,
and it should be taking the pressure off.

And if you're not feeling that way,
I think this is actually one of

the main things
that drives people into this sort of state

is they are not in a mental space
for it, and.

It can trigger these compensatory,
you know, I don't know, is it physiologic,

psychological, probably the same thing,
you know, mind and body same thing.

Can take us to a space
that ends up being counterproductive.

So we do not want anything like that.

Okay.

There on my I'm giving my whole talk
that I'm trying to put together.

That's good. It's all good.

That says I definitely have a tendency
to overeat during my meal time.

I have found staying hydrated, drinking

water
before and midway through a meal helps.

Hey, thank you for sharing that
beautiful tip.

Yeah, I'm super in favor of that.

Glad that you find that helpful.

A large percentage of what we experience

as hunger is thirst,
and so it's a really good process.

If you are struggling with trying to try
to keep those meals dialed in.

This is a very perfect thing to do.

Pre hydrate right.

That's hitting a lot of receptors
is giving some stretch into the stomach.

Say okay stuff's coming in here.

That's part of the satiety system.

You know when we think about mindfulness
and eating I try to help everybody

use all of our senses as we are eating

because each of the inputs,
what do things smell like?

How does it taste?

How does it sound as we are
chewing and try and swallowing?

How does it feel?

All of these things are communicating
information

to the brain and the body,
and those messages.

The body uses hormones to control satiety.

We did satiety, meaning the feeling
of fullness and contentment after eating.

How does the body know
that we have had enough?

You know, it's trying to run calculations.

How much food has come in here?
How much do we need?

It's trying to balance
our physical experience of hunger

and our experience of being satisfied
in order to help us

bring in the amount of nutrients
that we need to run the body.

Really amazing.

And so, like

if we're watching TV and we're zoned in
and Netflix is just happening, you know,

this is how we can lose touch with
these core core functions of the body.

And so from that sort of perspective, deep

mindfulness, I tell everybody turn off
every distraction.

Like look at the food coming in,
you know, really experience it can help.

And and then this would be
a part of that whole process.

Start the process ahead of time.

Sometimes I say even like a fiber
supplement Metamucil.

Something like
that would be another thing.

No calories ideal.

You get one artificial sweetener free.

Another thing that can just add
some calorie free something to the meal

you eat.

Drink a fiber supplement before a meal

is like the next level
from as long as you tolerate it, you know

it's like the next level from staying
hydrated help you feel more full.

Really wonderful
to share this face with you.

I hope you have a beautiful day.

Do some thinking is one small step

is the first step even mentally before

you take the actual physical step,
dialing in on this thing.

What is really the purpose for it?

We're not on an eight ear track to nowhere

like this
person is sharing their experience.

We're okay with ourselves.

We're not trying to serve anyone else
other than our own interest in health,

and we're not trying to do anything
other than what they said.

Relax and enjoy this experience.

Everything is okay.

And from that space, step, step,

step every day doing what we can.

We'll take another step tomorrow.

Look forward to seeing you there.

Have a great day everybody.