Full Transcript Introduction to Plateaus 0:02 All right. Hello and welcome. And we are back and we are going to talk about a 0:08 really important thing today, which is plateaus. Because I think that a lot of 0:13 people, actually not a lot of people, almost everybody that's on a GLP1 0:18 struggles with plateaus at some point in their journey. And so I'm Tiffany. I am 0:24 a board-certified physician assistant. This is Dr. Pat Taylor. 0:29 >> Hello. Hello, I'm Dr. Taylor. I'm a board certified physician and the chief 0:32 medical officer of Bell and super excited to talk about this because it's 0:36 one that I've talked about for 10 years with patients and clients uh as they try 0:42 and meet their weight loss goals. So, I'm super stoked to kind of cover some 0:47 misinformation, cover how to actually address it and then go from there. 0:52 >> Perfect. So, first of all, I think one thing if you're logging in, coming to 0:57 join us, let us know where you're coming in from because we like to know where 1:00 you're watching from. So, let us know in the chat. Um, all right. So, first of 1:05 all, Dr. Pat, tell us, what would you consider a plateau? 1:10 >> Ah, that's a good question. I'll I want to hear yours first. What What do you 1:14 consider a plateau? >> Well, I think people are too hard on 1:17 themselves um for for a plateau, first of all. Um, I think when the scale 1:22 hasn't moved for like a week or two, that is not a plateau. Um, I think a 1:27 plateau is if the scale has not moved for four consistent weeks is minimum for 1:35 plateau. That's my p that's what the first question I ask people when they 1:38 tell me they think they're stalled or plateaued. I always say, has the scale 1:41 moved in four weeks? If they said it's been less than that, I'm like, let's 1:45 let's put a pause on the word plateau. So that's not my only rule, but that's 1:50 my first rule. >> Yeah. Well, I'm going to give a long 1:53 drawn out answer as I always do. >> You know, I figured [laughter] 1:57 >> So, I'll start with just my theology on weight loss and the ability to give 2:03 yourself grace. And I think I said this the other day in another live that 2:08 weight loss takes a very long time. And a pound of fat is 3,500 calories. And so 2:13 if you were in a 500 calorie deficit for seven days in a row, you would ideally 2:18 lose a pound of fat. And we don't we know that's not always perfect, but 2:21 that's really the the ideal, right? And I tell people all the time, you're 40 2:26 years old. You're 50 years old. It took you 40 or 50 years to get to the weight 2:29 you are now. It might take you one to three to five years to get to the weight 2:34 you want to be, depending on how much weight you want to lose. and a 3,500 2:40 calorie deficit per week if you're eating 2,000 calories 2:45 in a normal, you know, 14,000 calories per week, that's a lot. That's like a 2:49 fourth if not more of your, you know, caloric intake that's gone down, right? 2:54 And so being very patient with that because if you have a 100 pound to lose, 2:58 guess what? You got 350,000 calorie deficit to be in over a long period of 3:04 time. So, that's a super important that I want everyone watching this either 3:08 live or uh on a replay is have that perspective. Weight loss takes a long 3:14 time. I lost 100 pounds with nutrition and and exercise. And that took me three 3:19 years. And what's also really important to recognize is well, I'll talk about 3:24 this later. So, what I call plateau, I 100% agree. If it's greater than a month 3:30 and you haven't lost any weight, with the caveat that like body composition 3:35 changes happen. If you're lifting weights and eating enough protein and 3:38 taking creatine and walking, you might get more muscle mass in that month. You 3:43 might get, you know, half a pound of muscle mass in, you know, six weeks. Um, 3:48 especially for beginning lifters. And so being aware that what you ate that day, 3:54 like the amount of water that you have in your body, the amount of glycogen you 3:56 have in your body, if you had more carbohydrates in that, like all of those
What Counts as a True Plateau 4:00 things come into account. And so I 100% agree. Like a true plateau is greater 4:04 than four weeks, if not six weeks. >> So we have a lot of people coming in 4:09 from all different places. Yay. Oklahoma, Illinois, Tampa, um Idaho, New 4:16 Jersey, Minnesota. Y'all are from all over Virginia. 4:21 >> Amazing. >> Portland, Oregon. Hey guys. 4:23 >> Yeah. All of you from all over. I have a challenge for you. Send this link to one 4:27 person you know who's trying to lose weight 4:30 >> because if you don't if they don't have if they're not already in our ecosystem, 4:34 in our circle, following our YouTubes, then they're not getting this awesome 4:38 information. And so this is free. You know, we we both went to school for a 4:42 long time to be able to help you with these things. So let's spread it. So, 4:46 everyone that's watching, please take this link, copy and paste it into your 4:50 text messages and send it to someone who could potentially benefit. 4:54 >> Absolutely. And that that will bring up a little tangent that I will say and 4:58 maybe you can give your perspective on this, but when I went to school, which 5:02 was a long time ago because I'm old, but we had very little training. Honestly, 5:08 it was a stupid amount of little training about nutrition. And I hope 5:15 that's changed in the recentness, but I don't know that it has. But um I feel 5:22 like I had like one class for like one day about nutrition and obesity and then 5:29 that was it. Did you get a lot of nutritional training in just your 5:34 training as a Are you a DA? No, you're an MD, right? Not a DO. 5:39 >> Yeah, I went to UNCC Chapel Hill and got an MD there. Um, and then I did a family 5:44 medicine residency and also did a lifestyle like um, I didn't end up doing 5:51 the certification because it was way too much work to input all the numbers and I 5:54 was just like, well, I don't really care to get a lifestyle med medicine 5:57 certification. Um, so I'll say this in medical school, yeah, I think we 6:02 probably got 10 hours of dedicated nutrition, but it was almost always 6:07 related to Go Heels. I agree. um it was almost 6:12 always related to a specific condition or just like general advice that even 6:17 like the most basic diabetic would know. Um in family medicine residency, I would 6:23 definitely say that has changed a lot. Like we learned a ton um and like 6:28 granted I probably learned more because I spent a ton of my extra time in 6:31 metabolic and hormone health. Um doing like obesity clinics and menopause 6:35 clinics and um working with dietitians and things like that. So, I would say 6:39 it's definitely improved depending on where you go. Um, and um, you know, I I 6:45 would say it's good, but it's definitely not like the reason I know all that I 6:48 know is because I ran a weight loss coaching business during medical school 6:51 and read literature all day long. I did a research year in obesity medicine and 6:57 um specifically in teleaalth giving teleaalth obesity medicine and spent so 7:04 much time reading the data um and I honestly can say like if I hadn't done 7:09 that and really do dove into the data myself I wouldn't be able to call myself 7:14 an expert on nutrition and things like that. 7:17 >> I agree. I think and it's probably a testament to why when some of our 7:23 patients go see their primary care provider that they're not getting a lot 7:27 of education um about either GLP1s or nutrition because in all honesty their 7:34 provider probably didn't get a lot of education about it and so it's it's kind 7:38 of a failed system. Um I most everything that I learned was done on my own time 7:44 after school. So >> yeah and I I would say even you know in 7:49 my experience like when I was working for uh my primary care clinic it was so 7:55 vast in what everyone's opinions were on the data with GLP1s or nutrition and it 8:02 was it got to a point where the clinical pharmacist who was amazing who had been 8:07 there for 20 years would come to me and be like what advice do you give you know 8:11 patients on nutrition and protein intake and how to structure that and all 8:15 things. Um, and it it's it's really hard, you know, and even I I remember I 8:23 was an intern in uh residency and so you're like the lowest on the totem pole 8:27 other than medical students and I did an obesity medicine rotation where I was 8:30 with a a a beriatric surgeon for two weeks and I was with an endocrinologist 8:34 for two weeks and the beriatric surgeon was someone who was convinced that the 8:39 ketogenic diet was the only way to lose weight and the only way to um have 8:45 sustainable health and weight loss. And I trained under one of the leading 8:50 metabolic researchers in the world. His name is Ben Bickman. He wrote How We Get 8:54 Why We Get Sick. He is a huge proponent of the ketogenic diet. And it's super 8:59 interesting though because he's now one of the um scientific adviserss for the 9:04 GOP1 program at Joy Bloss, which is interesting. And he's actually changed 9:08 his mind on GOP ones, but he hasn't changed as much as much on the ketogenic 9:12 diet. All that to say is and then I went with the endocrinologist and she was 9:16 working with the dietitians to provide a more sustainable thing because I even 9:21 having trained under Ben Bickman never fully believed that the ketogenic diet 9:25 was the only way to do it and he believes that so firmly because insulin 9:28 resistance drives so much but it has to be sustainable. It just has to be right. 9:32 And there's so much good data on how fiber is important for us, how 9:35 carbohydrates are important for us that anywhere you go, you're going to get 9:40 different opinions on nutrition. >> Yeah, there's so many opinions on 9:45 nutrition. I probably have different opinions than you do, and that's okay, 9:48 honestly. I mean, it's okay to have different opinions. I know people who do 9:52 keto and have done wonderful, but I've also known people who do keto and it's 9:57 terrible for them. So, um I will say that not everybody that you're going to 10:01 talk to has the same opinion, but I will say all that to lead into what something 10:07 that you said, which is whatever you do has to be sustainable. 10:12 So, because weight loss is a marathon and not a sprint. Um and that is 10:17 something that you mentioned earlier that it took you three years, right, to 10:22 lose your weight. And so, and then now you're still not done. you're always 10:28 maintaining that weight loss, right? >> Yeah, absolutely. 10:34 >> Because our bodies are smart and our bodies are always trying to find a way. 10:41 I don't want to say fight back, but but kind of they do. You know, your b your 10:46 body's meant to survive. And so sometimes when you lose weight, your 10:50 body panics, doesn't really like for you to lose weight. And so plateau is just 10:57 that is what happens during a plateau. So Dr. Pat, I want you in the simplest 11:02 way you can and I want you to try to not use any of your big words and it's going 11:07 to be so hard for you. I want you to explain to us what is happening during a 11:11 plateau period like metabolically. >> Can you do it? 11:16 >> I Yes. I'm going to assume that the plateau has come after some amount of 11:19 weight loss. >> Yes. Yes. We've lost weight, but we've 11:22 we've hit a we've hit a stall. So, what is happening inside? 11:26 >> At your beginning weight, your body required a certain amount of energy to 11:31 keep going at that weight. At a lower weight, your body doesn't require nearly 11:37 as much energy to maintain because even your fat requires energy to maintain 11:42 that. And so even though you were in a larger calorie deficit and we're losing 11:47 weight before, you're not in as much of a calorie deficit anymore. You know, at 11:51 the beginning of the video, I talked about if you were in a 500 calorie 11:54 deficit and the how many calories a pound of fat, all those things. So it is 11:58 actually 100% expected and normal to have a plateau in
Nutrition Training and Conflicting Diet Advice 12:06 your weight loss. It is called metabolic adaptation. 12:10 And so it is normal and expected for as you lose weight, you lose weight less 12:17 quickly, >> 100%. It is normal and expected to have 12:22 a plateau. We'll say that again for those of you in the back. It is normal 12:26 and expected to have a plateau. So because so many people get discouraged 12:31 and they want to quit the very first time that they see a stall happen. And 12:36 that's the that's where most people go wrong because if you're not having that 12:40 happen, you're abnormal. >> Mhm. I So when I lost 100 pounds, it 12:45 took me three years. I lost 60 lbs the first year, 20 pounds the third second 12:48 year, and 20 pounds the third year. And for most of the first year, I was eating 12:52 1500 calories a day and tracking everything. And it was miserable. I was 12:55 hungry all the time. And I hit two main plateaus in my weight loss journey from 13:01 295 to 195. And the first was about 60 pounds in. Um I lost the first like 30 13:07 pounds 40 pounds like so fast. Um and then it is um 13:14 uh I was stuck at 235 240 for months like months. And then I focused on 13:22 muscle and I changed up my exercise routine. I did increase my exercise 13:26 routine to where I was running more in addition to my weightlifting. And then I 13:31 hit another plateau at about 215 212. I remember 212 in my brain for some reason 13:35 like being so frustrated like oh like I have been stuck here for months like 13:39 three to four months of being in a calorie deficit and all those things. 13:43 And that's just because of those adaptations that your body has because 13:47 it's not needing as much energy. But also part of those plateaus were I 13:51 wasn't sleeping very well. I had more stress during that time. I did have a 13:56 few more days where I was, you know, the weekend came and Crumble looked really 14:01 good. Um, so [laughter] >> you get that app downloaded on your 14:04 phone. You get that Crumble app. >> I looked at it last night. The flavors 14:08 this week look amazing. >> Get off that. 14:10 >> I was showing my wife last night. They got a canoli cookie. Um, yeah. So, um, I 14:16 think just being so honest with yourself in plateaus like understanding the 14:21 physiology is great. It's like, okay, I can expect a plateau. And I typically 14:26 say if you're on a JLP1 and you're losing a lot of weight, like probably 14:30 six months in, you will definitely three to six months in, four to six months in, 14:34 you will have a plateau. For some people, they had a lot more weight to 14:37 lose. And so maybe that's a year in, but 100% you will have one. And so it's 14:41 important to be honest with yourself that this is expected. Then also honest 14:45 with yourself of okay, can I really say that I'm doing everything that I can do? 14:51 And that's like a hard conversation to have with everyone. 14:56 >> It's a hard conversation for everybody, but it's a hard conversation to have 14:59 with yourself. But you know, at the end of the day, I also believe in 15:04 sustainable weight loss. I do not believe in taking everything joyous 15:08 away. And if you know, and if occasionally if crumble is what makes 15:11 you happy, get that crumble. Get it right. But we've got to make that part 15:17 of the journey. If it's everyday crumble, probably not. that's probably 15:21 not going to lead to sustainable changes. But if once every couple weeks 15:25 you go to crumble, that's probably reasonable. And I mean 15:30 that to me, it has to be sustainable. We can't take away everything good and 15:35 pleasurable in your life. And to me, that's that is the important part of 15:40 this. It has to be something you can do forever. 15:43 >> 100%. I 100% agree. Sustainability was like the word I said so much when I was 15:49 doing one-on-one coaching. It's just like, is this sustainable? Is your 15:53 exercise routine sustainable? Can you do this for 10 years? Can you do this for 15:56 15 years? Is the food that you're eating foods that you could eat for 10 years 16:00 and maintain the weight and body composition that you want? Like it's so 16:04 so important. And I also think um I've said this before like a lot of people 16:11 will for so long have had have focused on their weight and so once they are 16:19 losing weight oh sorry accidentally hit something. Um and 16:24 they're closer to goal weight they have nothing else to think about and they 16:29 feel like they're reaching a plateau or something like that. And so having 16:33 something else to work towards like building muscle, which is always going 16:36 to be mine, um allows that part of your brain that was so obsessed with losing 16:40 weight for so long to have somewhere to go. 16:44 >> I want to bring this comment up because I think this is probably a common way to 16:49 feel. Reached a plateau last week and started tracking again. Wasn't doing it 16:54 the whole journey. I dropped two pounds, but the problem is is I don't want to 16:58 track for the rest of my life. Man, I feel that. I feel that because I have 17:03 intermittently tracked my food for years and then it gets old, right? It just 17:09 gets old to track your food and then I fall off the wagon. Sometimes I don't 17:13 fall off, I roll down and set myself on fire and roll down the hill, 17:17 >> but then eventually I get back on it and I start tracking again. So, um, do you 17:23 think tracking is important? Do you think you can do it without tracking all 17:28 the time? What's your thoughts there? Yeah, I love this question. Like I I 17:34 think one of the biggest things that like made GP1 so amazing for me is it 17:39 made it me to the where I didn't have to track every day to meet meet my goals 17:43 because I had learned enough about my food to know, but I had so much food 17:48 noise that tracking was the way for my data driven brain to say like I know I'm 17:53 going to reach my goal because of this. I would say for 99% of people even on on 17:59 a GOP one tracking for at least three to six months at some point in your life 18:06 where you're like I tracked everything that I ate for three months. 18:11 It is important for two reasons. Number one, it gives you a realistic view of 18:16 the calorie density of the foods you're eating. And number two, it gives you an 18:21 idea of the patterns that you have with food. 18:25 So after that I would say if you can if you are able to see oh that has this 18:32 much protein that has this much calories that has this much fiber I feel more 18:35 full when I eat those. When I look back on that day I was much more satiated 18:40 than I was on this day where I had Cheezits and pizza as compared to 18:44 broccoli, sweet potato and a chicken breast, right? Um, and so I think that 18:50 for me is where I with with coaching it was just like if you can track and at 18:55 least see what is the nutrient density, how much protein, how much fiber, how 19:00 much carbs, and how many calories are coming from the things that you're 19:03 eating, 3 to six months later, if you've done 19:07 that really, really well, you know what it is. And you also know you were able 19:12 to look back on those days and say, "I was very satiated on that day. I felt 19:16 good on that day because I care less about whether you hit 1,900 calories or 19:20 2100 calories. I care more about I had energy to do what I wanted to do. I felt 19:26 good. I felt satiated but not too full. I didn't get a slump after having that 19:30 cheeseburger and fries as compared to, you know, the the uh salad with chicken 19:36 um or something like that. Like that to me is a reason why everyone should 19:42 probably track at least once in their life consistently. 19:46 >> I think tracking is important for everybody to do, but maybe not all the 19:50 time forever because for me calories are not the most important thing I track. 19:57 It's always it's always macros. It's how many how much protein I eat. Um it's how 20:03 much fiber I've eaten. Um, I can kind of guesstimate the protein, but it's really 20:09 hard for me to guesstimate the others without tracking. 20:12 >> Yeah. I think a lot of questions people ask is like, should I be tracking all 20:16 three? And I I found having coached at least a hundred to 200 clients 20:23 one-on-one and reviewing their data every week um is that if you are hitting 20:30 your protein goal truly hitting a protein goal that is appropriate like 20:35 you know if I'm a 200lb person at least 150 grams of protein a day if I'm a 100 20:41 120 pound person at least 80 grams of protein a day you know pro gues 20:45 gueststimates but if I consistently hit that I will all the carbs and fat will 20:51 fall in line >> almost always. Um for for women I would 20:55 sometimes say hey we need to bump up your fat bump down your carbs because of 20:58 some hormone things but for the most part they almost always fall in the 21:02 line. So it's like if you are hitting your protein and fiber and fiber I say 21:08 focus on it maybe track it for a few a month or two to know how much fiber is 21:14 in things. You know, a cup of raspberries has like eight grams of 21:18 fiber. A a low carb tortilla usually has like 12 grams of fiber. Um so it's like 21:25 if you're trying to get fiber from whole foods, um you'll do it pretty fast. Um 21:31 >> and we're shooting for like 25 grams a day, right, of fiber. 21:34 >> Yeah. I typically say 25 to 30 minimum. Um because if you're on a JP1, you will 21:40 notice you'll get kind of backed up for some. If you're not having diarrhea, you 21:44 will get backed up. No joke, right? >> Yeah. Yeah, absolutely. Hey, I was 21:48 literally just reaching for my wallet, too. 21:50 >> I know, right? Speaking of that water, got to get that water in. 21:53 >> Uh, Hydro Bell Raz best one. >> So, I got to order me some more of that 21:58 Hydrobel. I got to get I got to get it on in in there. So, I am a bad secret.
Why Plateaus Happen Metabolically 22:03 I'm a bad water drinker. >> Same. I drink a lot. 22:07 >> But it's so much better when I do um electrolytes like water with like 22:13 Hydrobel. I put electrolytes in. It's so much easier. It tastes 22:16 >> I try to I try to do two of these of Hydrobel a day 22:20 >> and that h So question about that. I know that we're a little off topic, but 22:24 like when you do Hydrobel, which if y'all don't know what that is, that is 22:28 electrolytes and um so people sometimes ask me like, should I be worried about 22:33 the sodium in there? But because electrolytes are meant to have sodium in 22:37 there. So um tell us a little bit about that, Dr. Pat. 22:41 >> 100%. I love that question. Um unless you have kidney disease or heart 22:45 failure, u it's highly unlikely that um you need 22:49 to worry about sodium. You might feel more puffy some days if you have high 22:53 sodium meals, but um the reason sodium matters 23:00 is because of insulin resistance. Because when you are insulin resistant, 23:05 your your um blood vessels respond less to the triggers that they should be 23:11 responding to to dilate and constrict and which is elevates blood pressure. 23:16 Also, if you're insulin resistant, your kidneys do not react as well to 23:19 eldoststerone and renin and those other hormones that control sodium. And so, 23:24 treating insulin resistance is the most important thing. So, if you are not a 23:28 diabetic, but you have some high insulin resistance, or if you are a diabetic and 23:32 have high insulin resistance, treating the insulin resistance with GLP1s, 23:36 weight loss, um, and potentially other peptides is the best thing you can do 23:41 to, um, make it to where you can pretty much drink as much as electrolytes as 23:46 you want. Um, and Jennifer Hudson just asked, I heard you can drink too much 23:51 electrolytes. True. It's highly unlikely given that's why I love hydro bells 23:56 because given the sodium potassium chloride concentrations um it's highly 24:00 unlikely that you would drink too much even if you were drinking like two a day 24:03 unless you had heart failure kidney disease or severe insulin resistance 24:08 once you treat that insulin resistance and you have better weight better things 24:12 then you can um hopefully not have to worry about it 24:16 >> and I did put the link for Hydrobel in the comments section. It is on Amazon. 24:24 So, you know, you can get that little drone to drop it. No, actually, a drone 24:27 doesn't really come to my house, but um you can get the the UPS driver comes to 24:32 my house quite a bit and drops off those Amazon packages. So, anyway, 24:35 >> the UPS driver knows our door real real well. 24:38 >> I know, right? My husband always says like, I'm going to have to have a 24:41 frontend loader to get all these packages in. And I'm like, you know 24:43 what? Mind your business because things got to get here, right? 24:47 >> Yeah. like the wedding just happened and then in all of our of our six children, 24:52 five of those birthdays plus mine and my wife's birthdays are in October and 24:56 November and then we have de and then we have Christmas. So, it's just like 24:59 >> just like go on a trip like that just go on a vacation. 25:02 >> Honestly, that's my wife and I have decided Christmas we're not doing 25:05 presents anymore. Like this this Christmas is the first year we're not 25:08 doing we might do one present a kid and we're going on a trip because we're 25:11 we're sick of this crap. Anyways, let's get back on track. Plateaus. 25:16 >> Plateaus. Okay. I have >> Are there any other questions you had 25:19 for a plateau before we talk about how to address it? 25:21 >> I think here's what I will say and then I'm going to let you give your best tips 25:27 because when someone comes to me and says, "Oh my gosh, I've been on this 25:32 plateau. I'm so frustrated." Here's the couple of tips I give them and then I'm 25:36 going to let you say what tips you have. Maybe they're the same, maybe they're 25:39 different. >> Yeah. 25:40 >> Number one, I say hide that scale. Take that scale and put it up. I don't want 25:44 you on it for a couple weeks. I want you to quit worrying about what that number 25:48 is because people get too fixated on the scale. Um, number two, I said usually, 25:54 have you taken measurements lately? A lot of people make the mistake that they 25:58 don't measure beforehand, and so they don't have pre-measurements, but if not, 26:02 you should be taking measurements all along because body composition is 26:06 important. So things can be changing, but the number on the scale can 26:11 sometimes stay the same. Number three, I usually say, are you 26:15 eating your protein? Are you drinking your water? Are you moving your body? I 26:20 don't use the word exercise. That's a dirty word, okay? But are you moving 26:23 your body? And number four, I say, are you eating enough? Because almost always 26:30 a plateau, I feel like, comes from somebody that is trying to calorie 26:35 restrict too much or skipping meals. And a lot of times once they switch that up, 26:41 they start eating more, they start putting more real food in their body, 26:44 they will get past it. I want to hear what other tips you give people that 26:49 might be different. >> Yeah, I love your tips. They're all very 26:53 uh better worded than than mine are going to be. So, um because they're very 26:57 similar. Um I'm going to start mine with uh how to calculate tde. So now 27:04 >> I knew you were gonna start start in on some of these words that people are 27:08 gonna be confused about. >> You're gonna see this online so you 27:11 might as well hear it. So total daily energy expenditure. It's how many 27:16 calories does your body take to survive, right? So if you were eating this many 27:20 calories, you would not gain weight, you would not lose weight, you would just 27:24 survive, right? So that's your total daily energy expenditure. And it has 27:28 comes from five different pathways. Your resting metabolic rate, which is 70 to 27:32 80% of it. It's just like all of the cells in your body, all the organs in 27:36 your body, what do they require to not die off? And then the next is your 27:42 exercise activity. Then there's your nonex exercise activity or neat. Then 27:47 there's your um epoch or uh post exercise oxygen consumption which 27:53 increases it. Um and then the last is the thermic thermogenic effect of food. 28:00 And a bunch of big words so I'm going to simplify them. what it takes your body 28:03 to maintain itself, how much exercise you do, the moving you're doing like 28:07 doing the dishes and stuff that is not exercise, the amount of things that are 28:10 happening after exercise to recover from exercise, and then how much your food is 28:16 expending for um energy. And the reason I always start with that is so that I 28:22 can help explain either why you're having a plateau or how you're going to 28:27 get out of that plateau. So, just like you, I make sure they're eating enough 28:32 to fuel their body so that they are not having starvation mode, cortisol, 28:37 insulin changes. Granted, the starvation mode I think gets used a little too much 28:40 on social media where it's like, you're in starvation mode, your body's freaking 28:44 out, I'm like, h, but if over multiple months you're not eating enough and 28:49 you're not sleeping well and you're stressed and all those things, which is 28:53 another thing that I ask is how well are you sleeping? Um because when you look 28:58 at weight loss, you know, calorie deficit, hormones are important, body 29:02 composition, sleep, stress, all come into play and hydration. And there's 29:06 great data that shows that your hydration status, how well you're 29:09 sleeping, stress management, all those things do affect the velocity or how 29:15 fast you're losing weight. This is a this applies to weight loss and GOP 29:20 ones. This advice would be the same whether you're on a GLP1 or general 29:23 weight loss. So, the reason I bring up that TTE is to say, in order for me to 29:29 give you the best advice, let's address what's changed. Your resting metabolic 29:33 rate has gone down. You've lost a lot of weight. Congratulations. 29:36 Um, how do we increase that? Well, you increase your body mass that is healthy 29:41 for you. Well, what's the best way to do that? Build muscle. So, if they're not 29:44 focusing on building muscle, if they're not eating enough protein, resistance 29:48 training, creatine, all those fun things, I'm going to focus on that. 29:52 Then after that it's exercise activity. It's like let's be honest with ourselves 29:56 like how much are you exercising? Like oh well I walk 10 minutes three times a 30:01 week. That's amazing. I love >> I told you that was a dirty word but 30:04 continue. >> Yes. How much am I moving my body? 30:06 >> Um so we already covered some resistance training. You need that. How much am I 30:11 moving my body? I'm walking 10 minutes three times a week. Amazing. I love 30:14 that. Could you do five? >> Could you do 20 minutes three times a 30:18 week? What is reasonable and sustainable for you? 30:22 Um, neat doesn't come in too much, but if you live a more sedentary lifestyle, 30:28 you know, maybe you have a treadmill at your desk or maybe you choose the stairs 30:33 rather than the elevator. Simple things you can do. I'm not saying do this all 30:37 at once. I usually pinpoint just one of of what to do. Then the next is your 30:43 epoch, which you can't really change other than increasing the intensity of 30:47 your workouts. Meaning if I, you know, lift weights for 30 minutes, I lift 30:52 weights harder and with less rest time to get a more high intensity. But I 30:57 don't think high intensity workouts are for everyone. So I think that one's less
Tracking Food, Protein, and Fiber 31:01 important. Then the last is the thermic effect of food. It's very clear that 31:04 protein has a much higher thermic effect of food, meaning takes more calories to 31:09 digest your protein than it does carbs and fat. About 30% more. And so if 31:13 you've been eating, let's say, 80 grams of protein a day and you're 150 pound 31:17 person, maybe you increase to 100 or 110 grams of protein per day. Number one, to 31:23 support that thermal effect of food. Number two, to to support that body 31:27 composition thing we talked about, which is why I talk about protein so much. Not 31:32 only is it important for satiation so you don't eat more food, it's important 31:37 for the thermic effect of food or increasing the amount of calories it 31:40 takes to digest your food and it's important for your body composition to 31:44 get more muscle support the training or the or the moving your body that you're 31:49 doing to get muscle from that rather than depleting that muscle. 31:54 So to put it as simply as possible, you can choose one of those areas and say, 31:58 "What's one thing I can do this week to increase my energy expenditure in that 32:03 area?" Then I do all the same things as you. I 32:07 say, you know, how are you hydrating? How are you sleeping? What's your stress 32:10 level like? Do we need to track again? Do we need to increase your dose uh of a 32:15 GLP1? Do we need to think about split dosing if we're noticing that um you 32:20 know you're eating more and having more food noise, more appetite days five 32:24 through seven your injection? There's so many things we can do to address a 32:28 plateau. But let's say someone's like, I do all 32:32 of that perfectly, which I don't. But let's say they do. They say, Dr. Taylor, 32:37 I'm putting it on the line. I do all of that perfectly. I lift weights 32:42 perfectly. I eat enough protein perfectly. I sleep. I hydrate. All of 32:45 those things. what am I going to do? I say give it three months because that's 32:51 really what it is. Your body takes metabolic adaptations and you are not 32:55 immune to the ther the thermodynamics the the law of thermodynamics. I promise 32:59 you you will get there. You will. And whether that takes adjusting one of 33:06 those things, increasing your dose, a plateau that's three months is okay. 33:11 Your body is going to adjust. You're going to build more muscle. You're going 33:14 to figure out where in your nutrition um could be optimized. You're going to 33:19 figure it out. Um but if one of those areas is lacking, your sleep, your 33:23 stress, your hydration, your protein, your activity, 33:28 um that is something that you need to be honest with yourself about. 33:32 >> Patience is a virtue and one that is hard to come by. And I know that is 33:37 tough, but if you've had that hard conversation with yourself, I feel like 33:42 the go-to that everybody asks is, "Do I need to increase my dose?" That's what a 33:47 lot of people that's what they go to. And the answer to that question is not 33:51 always yes. >> Yeah. Exactly. If you're not eating 33:54 enough, if you're having side effects, increasing your dose just to try and 33:58 accelerate the weight loss is not always the answer. And I I like this question 34:03 um because it kind of brings up another thing I would always address with with 34:06 my clients, my one-on-one clients, was do I prefer BMI or height to weight 34:11 ratio for measure of body healthy body? Um really neither. Uh what I prefer is 34:16 more advanced testing like an InBbody or a or a DEXA or a Bodpod or at least skin 34:22 testing, which typically most gyms will have someone who will do some skin 34:25 testing for you to check your body fat percentage because the DEXA is the gold 34:29 standard. It would tell you your skeletal muscle mass, your visceral fat, 34:33 your lean mass, your bone mass, your water mass, and your fat mass. Because 34:38 what it comes down to is body fat or body fat percentage and body 34:42 composition. Because during plateaus for many people, 34:47 what's changing is their body composition, their weight. I don't like 34:52 your weight is simply just how much gravity is affecting that scale. 34:57 But what it doesn't what that scale doesn't measure is how much energy you 35:02 have, how well you're fitting into your clothes, how strong you feel in the gym 35:07 or in your home workouts, can you lift up your kids better and move better than 35:11 you did before. And those things can all be changing over a three-month plateau. 35:16 And if you're not looking at those things, you're going to be missing them, 35:19 which is sad, right? because it's just like you'll be being hard on yourself 35:22 when it's like, yeah, my my I was 212 for three months, but what I didn't 35:27 realize is running was easier. What I didn't realize that I was sleeping 35:30 better. What I didn't realize is that bending over to to pick up my brush when 35:35 I dropped it was easier and I wasn't out of breath when I did it. Right? Like 35:39 those are the things that like really matter that like you can like be excited 35:43 about. We know as clinicians that a BMI is a 35:46 really sucky way to evaluate somebody, but unfortunately it's kind of the 35:50 standard. And so we use it, but not because we love it. But the BMI, 35:56 unfortunately, is just not very good because you can have two people that are 36:00 the same BMI and you can look at them and they are two different body shapes 36:05 and we know that. >> Yeah. And it's, you know, my BMI says 36:09 I'm obese and I have a six-pack. you know, like BMI is not great. Um, and um, 36:16 BMI is actually height to weight ratio. They're the same thing. I think probably 36:20 what you're referring to, Marcy, is the hip to waist ratio um, or the um, the 36:28 belly waist measurement um, that you can use um, which is slightly better than 36:34 BMI, but still not perfect. I again I think what matters more is just like do 36:38 I feel stronger? Do I have more muscle? Do I fit in my clothes better? Do I move 36:43 better? Those are the things to use when you the scale is not moving the way you 36:47 would want it to. >> I think the idea of the waist to hip 36:52 ratio is people with a large waist circumference have more visceral belly 36:58 fat. Of course, visceral fat around your internal organs, not good. Um, and so I 37:05 think that's the idea behind that. It's, you know, it's the right idea, but it's 37:09 still just not a great way to determine how healthy you are. Um, I live in a 37:15 very rural area, so I don't really have access to all these fancy schmancy like 37:20 Dexas, Inbodies, things like that. Um, I'd love to have one done. I just don't 37:25 have access. I'm sure a lot of you don't either, but um 37:28 >> yeah, I think I think Inbodies um you know, I think a lot of places like 37:34 Planet Fitness or Anytime Fitness, 24-hour fitness, a lot of them are 37:37 adding them. So, you can always check and look. InBody is not super accurate. 37:42 You know, the Dex is the gold standard, but I think for like for trending, it's 37:46 very good because it uses the technology. And so it's like, yes, if 37:49 you get your first one and it says you're 24% body fat, it might be wrong 37:53 by four or 5%. You could be 28 or you could be 22. Um, which is a big 37:58 difference, but the next time you go back to that same machine, typically you 38:03 can trust that the difference you're seeing is relatively accurate. Um, so 38:10 that's probably the easiest access to get something that's better than a 38:14 scale. um is to to you know look in your area like a Planet Fitness or an Anytime 38:21 Fitness or a 24-hour fitness. Those are >> probably the most robust there unless 38:26 you're in Fancy Farm uh Kentucky. >> Yeah. 38:30 [laughter] They don't even have a stoplight. So I 38:33 feel like that's probably we're way off from having a Planet Fitness. But you 38:37 know, but but I there may be one in like an hour away from me. So 38:41 >> yeah. Um, and so, um, you know, that's worth it. But the other way, and really 38:47 pro probably just even the best way is is pictures. If you're not using 38:51 progress pictures for your health journey, um, you're you're kind of 38:56 missing out. And and I I of all people understand um what it's like to have 39:03 either body dysmorphia or just not liking what you see in the mirror. Um, 39:09 but now I look back at the pictures from when I was 100 over 100 pounds heavier 39:14 and can look at that person and just give them grace of being human and be so 39:20 proud of where I'm at now. But when I was stuck in plateaus, there were 39:23 definitely times where I took picture. I would I would do progress pictures once 39:26 a month. Um, and I would only weigh myself once a week. uh which is what I 39:31 would recommend to people most is like anyone who's telling you to weigh 39:36 yourself every day or take pictures every day um they're not wrong but they 39:41 I don't agree with them. >> I am not a fan of the everyday weight. 39:45 Now some people they they tell me that they just it's part of their routine. 39:49 They get up and they weigh every day every morning and that's for them. But I 39:55 feel like no good can come of it because if you see a number on the scale you 39:59 like, that's fine. If you see a number on the scale that you don't like, 40:03 mentally the whole day a shot. >> Yeah. 40:06 >> For a lot of people. >> Yeah. I would My biggest recommendation 40:10 was always weighing yourself on a Saturday morning because 40:15 um number one, it's in the morning. you've been sleeping and and burning off 40:19 fat. Uh and then you go to the bathroom in the morning like most people need to 40:22 because your bladder is full. Uh and you weigh yourself. And that's once a week 40:28 for me makes the most sense because you have fluctuations in your weight 40:33 throughout the week. It you you have tons of like like I just went on our 40:37 honeymoon to Cancun pretty I gained 10 pounds that week and it was almost all 40:41 water weight. I've almost lost all of it because I was taking uh full advantage 40:46 of the all-inclusive drinks and food. Um and um but a week, you know, you can see 40:52 a one to three pound difference if you've been, you know, doing all the 40:56 things. But in a day, you could gain a pound, lose a pound, gain a half a
Hydration, Electrolytes, and Sodium 41:02 pound, lose a half a pound. like it's all over the place because of water 41:06 weight and hormone fluctuations, especially in women in their in their 41:09 menopausal cycles or their menstrual cycles. And uh as well as just like what 41:14 you ate that day. Did you have more salt? Did you have more carbs? Because 41:17 like if you have more carbs, for every gram of glycogen your body stores in a 41:21 muscle, it stores two grams of water. Uh and guess what? Those all weigh 41:25 something. They're a gram. That's part of a kilogram, right? Which is 41:29 equivalent to a pound um in some way. So, just for me, it always made the most 41:35 sense to weigh yourself no more than once a week and to take pictures no more 41:39 than once a month. Some people like taking pictures more often because they 41:42 like want to have more of a change. I wanted to see more drastic changes 41:47 because that would keep me going. Um, if I'm looking at my pictures from last 41:51 week and it looks the same, I'm like, "Ah gosh, this sucks." Um, so, but I'm 41:55 pretty hard on myself. >> There's a mental aspect to weight loss. 41:59 um a lot more than I think people give credit for. But u plateaus can be really 42:04 hard. And now Dr. Path [laughter] Friday, let's not be ugly. Um 42:10 >> now my weightlifting, thank you Christie for asking, has been slowgoing, but I am 42:15 trying to put that out there. I've been trying. 42:19 Um I am no I am no six-pack yet. I'll say that. 42:24 >> You know what, Tiffany? I'm going to repeat what I say to everyone. Anything 42:28 is better than nothing, right? >> Your 60year-old self when she looks at 42:35 her bone density is going to thank this 42-year-old version of yourself that is 42:40 doing some weightlifting. >> Well, right now I'm doing some we'll 42:43 give that some, >> which is better than nothing. Better 42:47 than nothing. >> The moment you can let go of it's not if 42:50 it's not perfect, I can't do it. H it's so freeing. It's like, oh, awesome. I 42:54 didn't hit my calorie deficit yesterday. I'll do it today. 42:57 the pot or the kettle here? Like which >> I'm both. I am both. Like I am I am so 43:03 The reason I'm so passionate about is because I was so guilty of it for so 43:06 long. Like I would do this I would fluctuate in weight. I would do a keto 43:10 diet or I would do intermittent fasting or I would do all these things or I 43:12 would like run a lot for a while and then I would gain all my weight back 43:16 because I would restrict too much and it wasn't sustainable. Um and I'm 43:20 definitely like a perfectionist. like I was for so long just like frozen by a 43:26 little bit of ADHD but also uh a lot of bit of ADHD. Um but also like this fear 43:32 of like if I don't do it perfectly I can't do it at all which is like the 43:37 exact opposite of what your health journey needs. So I love that you're 43:40 doing that and I love that you're doing some that's a win. 43:43 >> I definitely probably have that same dysfunction. I'm very much a 43:47 perfectionist and I don't love to do things unless I'm doing them like a 100% 43:51 of the way. So, I definitely feel like that that's probably also my 43:55 dysfunction, but I'm getting there. I'm getting there. So, thank you. 43:58 >> Yeah. See, Christie said, "Booyah, it's not about whether you're perfect, it's 44:02 that you're doing some." I love it. >> That's right. And so, for some of you 44:06 who are stuck in this plateau. So, we we kind of said four to six weeks, the 44:12 scale hasn't moved. You are you feel stuck. you're discouraged. We know you 44:17 are. Um my my recommendation number one was to hide the scale. Okay? Quit 44:22 focusing on the scale. Um Dr. Pat says to focus on nutrition, eating your 44:29 protein, moving your body, right? Doing something even if it's not perfect. And 44:37 it's not always going to be about changing your dose. Now, sometimes 44:41 sometimes it is going to be about changing your dose, but that is so much 44:45 less about whether or not you're in a plateau and a little bit more about 44:49 whether or not I think your food noise is controlled. That is my take on it. 44:55 Because if you have good control of your food noise, um you have good we call we 45:01 use the fancy word satiety, but basically it means you get full with an 45:05 appropriate amount of food. If all that's going well for you, there's 45:10 really not a reason to rush your dose up. So, I see this a lot like people are 45:14 like, "Oh, I think I need to go up on my dose because I'm in a plateau." Speeding 45:18 up your dose does not speed up your weight loss. 45:22 Like, newslash, it just doesn't. It just makes your side effects worse. 45:26 >> And we know this from clinical studies. Um, the people that rush their dose tend 45:32 to just have more side effects, but at the end of the study did not always lose 45:36 more weight. They just kind of had a rougher time getting there, I guess. 45:39 >> Yeah. I think uh it's hilarious. My wife just poked her head in, but she's trying 45:45 to talk to me, but I'm going to use her as an example. Like when I first started 45:49 at JP1, which was really just in the last 6 months, um I she had to be like, 45:56 "Are are you sure it's you're having more food noise or are you just having 46:01 normal hunger?" And I think for so much of my life, I had so much food noise and 46:06 I was so focused on losing weight that any thoughts about food were 46:11 catastrophic. It was like a I can't, you know, I just it's going to throw me off. 46:16 Um, and so allowing yourself to like take a step back and say, hey, like food 46:22 noise is there there, but it's improved. Am I having normal hunger signals 46:28 because I haven't eaten in six hours, or is it food noise? And making that dose 46:33 adjustment is important. >> I actually, that's so funny you say 46:36 that, but I just did a video on this today talking about how hunger is 46:41 normal. It's not supposed to go away. It is a normal physiologic signal in your 46:46 body. So what you what is so hard is that you have to learn what normal 46:52 hunger is as opposed to dysfunctional hunger, which a lot of us have dealt 46:57 with unfortunately before GLP1s is dysfunctional hunger.
How to Break a Plateau 47:02 So, um, I'm happy, appetite, and food noise. Although I still have a lot of 47:06 thoughts, I don't always act on. So, you have control is what you're saying. You 47:11 have control now. >> But then she said, "Yesterday, I 47:14 stressed out at work and over uncomfortable. How do you manage that?" 47:17 100%. I think many of us have been here. I'm definitely have been an emotional 47:21 eater most of my life. GOP ones have been life-changing for me in that where 47:24 I don't emotionally eat as much. But sometimes when I'm real stressed because 47:29 we got a lot of things awesome things going at Bell crumble seems real good 47:32 and I have all of a sudden two cookies are gone. I'm like how'd that happen? Um 47:37 so I think number one the No, there's really only advice I have. Let yourself 47:43 enjoy life. Let give yourself grace and the next day don't try and make up for 47:47 it. just meet the goals that you were already planning on meeting and move on. 47:52 And the more you can learn to give yourself grace in those moments, the 47:55 more you can heal your relationship with food that causes you to do that. 48:00 >> I think that's very fair. I mean, I would say that 48:04 I occasionally still have like I will have a shitty day and I will go to the 48:10 Dairy Queen and get myself a Blizzard. Is it a good idea? Not at all. But I do 48:14 it. Does that happen very often now? Not really, but used to it would probably 48:20 happen about once a week. Um, and that's how I know that my relationship with 48:24 food has changed. Um, but before I would reward myself with food, good, bad, 48:32 shitty day, great day. >> Yeah. [laughter] 48:34 >> Any day. >> Any day. It's all It's always a reward. 48:39 Yeah. >> It was always a reward, right? 48:41 >> Yeah. But I think that now that's uh so much different now with with GLP1 minds. 48:47 So um let me show this because I think this is very interesting. I just 48:51 >> I was just going to show the same one. >> Oh, look at that. Great minds think 48:54 alike. I just reread my inbody scans and even though my weight did not shift this 49:00 month, turns out I lost five pounds of fat and gained three pounds in m muscle. 49:05 There you go. So were you really in a plateau? Not at all. But it seemed that 49:11 way because the scale was not moving. Um, so that's the beauty of some of 49:15 these fancier scans. >> Yep. And then just like Tiffany, you 49:20 know, looking back or Yeah, Tiff, she's looking back at her pictures, man. So 49:24 much grace. She was learning, living life. Um, and I think that's like where 49:28 those like emotional eating decisions come in is just like, am I am I living 49:31 life or am I like compensating for something with food? Um, and the short 49:36 answer is you don't have to be perfect. Like 49:39 100% you do not have to be perfect. If anything, I want you to 20% of the time 49:43 not be perfect and enjoy life. >> Yeah. I like the 8020 rule. I always 49:47 say, you know, 80% of the time make good decisions. 20% of the time like you 49:52 don't have to. I mean, don't don't go nuts, but you know, you don't. It's the 49:56 8020 rule in general. >> Yeah. I love that. I love that. Um 50:02 Yeah. I uh >> so as far as we have do we have any 50:08 questions because I feel like we've talked a lot about plateaus mostly 50:12 reiterating that they're normal and expected and they're going to happen 50:16 whether or not you're on a GLP1 or not. If you're just on a weight loss journey 50:20 they're going to happen. Um but GLP1 specifically almost always 50:26 they're pretty much in an expected course. People between three and six 50:31 months of a GLP1 are almost always going to have their first plateau. Um we tend 50:37 to hear that and then um a lot of people will plateau again later. So but we hear 50:43 the very first one happens usually between three and six months and um it 50:48 is not a failure. So just you just got to know that. So um this is a good food 50:54 noise for me is about fantasizing about ice cream or chips even when I'm not 50:58 hungry. Yeah, it's thinking about food when you're not hungry. That's a great 51:02 description of food noise. A lot of people who don't have food noise or have 51:07 a lot of food noise don't really even understand what this is. 51:11 >> Yeah, it's wild because I have like my best friend from high school. Um my wife 51:15 uh his wife and I were talking about this once where was just like like he's 51:20 my best friend. He's awesome. He's a personal trainer uh like especially for 51:24 strength lifting and athletes in Tennessee and he has never once in his 51:29 life had to deal with food noise. Um and he and me and his wife were at at the 51:35 wedding um when they came into town were talking about this how it's just like I 51:39 have dealt with this my whole life. Um and to have a and I've talked about this 51:44 with my siblings as well because they have similar food noise and like micro 51:47 doing a GLP1 or being on a GLP-1 has been life-changing, right? Like I my my 51:53 wife told me after starting the JP1 she's like wow like you have so much 51:56 more like creativity and capacity for work and your emotional capacity with 52:00 the kids is better. Um and I didn't realize how much she didn't realize how 52:05 much food was on my mind every day. Like I wake up, what am I eating? When am I 52:11 eating? I just ate. What's the next meal? Was what I ate good enough? I'm 52:15 stressed. Taco Bell sounds good. Right? Like there's just so much. Um I would 52:22 love to hear from you, Tiffany, personally because I' I'd love to share 52:26 mine as well. When you've hit plateaus either on the scale or just like in 52:32 getting the body composition that you want, what's kind of your like pattern 52:37 of here's what I'm adjusting, >> you know, with my um personal weight 52:43 loss journey? And and I don't want to say that I haven't worried about it too 52:46 much because that's not necessarily true, but I don't ever really think I've 52:51 shared much about kind of my weight loss, but um but I'll tell you real 52:55 briefly like I felt like what made me gain so much weight was just life, 53:02 right? I had two kids. I gained weight. Um I I lost some weight from the 53:06 pregnancy but didn't. And then I got put on a medicine for migraines called 53:11 gabapentin. Gaba Penton slowly made me gain 10 53:17 pounds a year. And it wasn't overwhelming, but it was just like 53:22 like I like slowly I just felt like I wasn't fitting into my clothes and I 53:26 wasn't fitting in my clothes. I'd look back at pictures and think, "Oh my gosh, 53:29 like who is this person?" But I was so afraid to get off Gabapenton because I 53:34 had terrible migraines. And so I was just like, "I guess I'm just going to 53:38 have to deal with this, you know, for the rest of my life." 53:41 So, um, around probably two, well, maybe about a year and a half ago, I, um, 53:50 decided, I'm getting off gabapentin. I don't care if I have a migraine every 53:54 day. I I feel like this medicine is making me worse in a lot of ways, right? 53:59 I was to the point where like my body hurt every day. I'm like, this is not 54:03 good. I think my top weight was probably like 180. Um I'm [clears throat] 5'9 but 54:08 still like that's it was not a good weight for me and very slowly I started 54:12 losing weight but it was slow. Um so then I decided I would start doing a 54:18 micro dose and that is really kind of what made me lose a bunch of the 54:24 inflammation. So as far as my journey 54:30 I feel like it has been very slow and very steady. I do not get hung up about 54:36 the scale because for me it's mostly just about feeling better. Um, I 54:42 definitely have lost weight, but with micro doing I wasn't trying to 54:46 necessarily lose weight. I was trying to manage inflammation and I was trying to 54:51 do everything I could to not have to get back on medicines for some other things. 54:56 So, you know, like I don't get hung up on the scale. Like I weigh what? Maybe
Body Composition, Measurements, and Progress Photos 55:00 once every month. And mostly I just want to fit back in my clothes. 55:05 >> Yeah. >> Like I was tire I was tired of buying 55:08 the big girl clothes. >> Yeah. 55:12 >> So >> I I feel that. 55:14 >> Yeah. So I don't know. I just like um so but you know but that's that's been my 55:18 experience. And but I I talk to people every day though that they get put on 55:22 medicines for like I talked to somebody today that was on Depeote. Same thing. 55:26 You know, depeote is notorious for making people gain weight. Um, 55:30 unfortunately, there's lots of medicines out there that people get put on that 55:34 make them gain weight and I feel like that you get put on one thing and it 55:39 causes something else and >> yeah. Um, I mean I had Cushing syndrome 55:45 from Prennazone, you know, so I I definitely 55:49 >> can attest to that. Um, you know, it's interesting just uh how you were kind of 55:53 framing that just reminded me. I don't know. I just had a flashback of how I 55:57 felt in one of my plateaus. I um I have like struggled with body image for a 56:03 very long time. Um and even when I've been 12% body fat with, you know, veins 56:10 and six-pack and things like that, I still look in the mirror some days and 56:14 think I look the same as I did when I was 300 lb. Um, and part of that is, you 56:19 know, having been like a very active kid and then having Cushing syndrome and 56:24 cancer and my body changing dramatically, 56:28 um, with predinazone and I'm missing my sixth vertebrae um, now um, which is 56:35 fun. Um but then like when I was going through my weight this journey, I went 56:39 through a divorce and that was very difficult and um that probably was the 56:45 biggest thing that gave me my my body image issues. um she had an affair and 56:50 it was hard and I cuz I was really overweight apparently 56:55 is what she said which wasn't fun but um that 56:59 >> by the way that's you know right >> um so I've really struggled with that 57:04 and I've you know made a lot of progress with other therapy and and I do breath 57:08 work and I do son of a cold plunge and I obviously work on all those things 57:12 myself. Um, and I remember being in a plateau and just being so frustrated 57:17 because I was working so hard. Like I was working 80 hours a week in the 57:21 hospital during medical school. I was flying at least one weekend a month, if 57:26 not two weekends a month, from North Carolina to Utah in the middle of COVID 57:30 to see my kids and then to fly back to North Carolina to be back in medical 57:35 school. and just like being so depressed about it uh and struggling with that. 57:42 And um it really came down to one of the biggest things was giving myself grace 57:49 to like be human and like not constantly be losing weight. Like I remember like I 57:55 during that plateau was like in the summer I think it was summer of 2021. 58:00 Um, and I just went and like I went to the beach with some friends a few more 58:05 times. I went to the pool with some friends. I went and golfed with some 58:08 friends some more. I instead of running my hardest 5K, I was at at that point I 58:14 was running like a 5K three times a week. Um, and it was just like putting 58:20 so much stress on my body. And the moment I allowed myself to start having 58:24 more fun in life, uh, like literally like a month later, I lost like three 58:28 pounds. I went from I think it I went from like 212 to 20 no I [snorts] went 58:34 from 212 to 208 and I was just like oh like the plateau is over and it was just 58:38 crazy because I didn't change that much. I didn't decrease my calories anymore or 58:41 anything like that. So a little vulnerable moment to just say like 58:45 life's hard and give yourself grace and like let it take time. 58:50 >> Yeah, I think that's a good point that it can't be all about weight loss. you 58:55 still have to live like most of us have partners, we have kids, we have life,
Personal Weight Loss Stories and Grace 59:00 you know, it can't all focus around your weight loss and so a lot of us still 59:06 have to live like during all this like I still had to have supper with my family, 59:13 you know, I still had to be able to go out to eat and diets that are 59:17 restrictive that are hard to live by. Like I I've I I've ran I've had friends 59:24 before. They will do these diets where all they can have is shakes. Well, like 59:29 you can't go out to eat with a diet like that, right? Like you can't go with your 59:34 friends. You can't go anywhere. I don't know. I just stuff like that. Again, the 59:37 word sustainability. Is this sustainable for you? The answer is no. And I always 59:43 ask somebody like, "Can you do this forever?" The answer is no. Then let's 59:47 not even start it. Let's let's not start something that you can't do forever. 59:52 >> Yeah. So, >> 100% agree. Um I have to hop on a 59:55 consultation call. Thank you everyone for joining. Um Tiffany, thank you for 59:59 all of your insights and um I'll let you wrap everything up. 1:00:03 >> All right. Thanks guys. We really appreciate you all for um this talk and 1:00:09 uh we will catch you all next time. We are live. So, if you're struggling with 1:00:15 issues with plateaus, then we get it. First of all, you just got to know they 1:00:20 are normal. They are expected. So, please don't stress out when you have 1:00:25 them. But at Bell, we are here to help. If you feel like you've been in a 1:00:30 prolonged plateau and you don't know what to do, we have a couple different 1:00:34 things. We have a circle community that you can join. Our circle community is 1:00:39 really good as far as helping with nutritional advice, different things. 1:00:42 So, please join us. I have that down in the comment or the description. So, 1:00:47 please join our circle community. And as always, if you have questions about 1:00:50 dosing or whether or not your dose is currently right for you, then please 1:00:54 reach out to customer support because we're always glad to help. So, um, 1:00:58 thanks guys. I really appreciate everybody who joined in today and, um, 1:01:01 y'all have a wonderful weekend. All right, see y'all later. Bye.
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