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Series Code: IIWC
Program Code: IIWC202332S
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00:37 [gentle guitar music playing] 00:40 ♪♪ 00:44 >> Welcome to It Is Written 00:45 Canada. 00:46 Thank you for joining us. 00:48 Are you tired of dieting? 00:50 Tired of the yo-yo 00:52 merry-go-round? 00:53 You know, the very common 00:56 cycle of gaining weight 00:58 unintentionally and going 01:00 on a diet in response 01:02 to intentionally lose weight. 01:05 And once that target weight is 01:06 reached, you fall off the wagon 01:09 and gain all the weight back 01:11 again, plus a bit more. 01:14 >> Then you go back on a weight 01:17 loss diet and the cycle repeats. 01:19 As you can imagine, this cycle 01:21 is so discouraging. 01:22 After travelling around the 01:23 world to discover the secrets of 01:25 releasing weight forever, 01:27 Dr. Nadine Plummer has put her 01:29 findings all in one book where 01:32 she explains in detail how to 01:34 lose the weight 01:36 forever 01:37 and enjoy the process. 01:40 Dr. Plummer's clinical focus is 01:42 weight loss and her book is 01:44 entitled Authentic You: A Step 01:45 by Step Journey to the Habits 01:48 Beyond Dieting. 01:51 >> Dr. Nadine Plummer is a 01:53 licensed naturopathic doctor 01:55 who graduated from the Canadian 01:57 College of Naturopathic 01:58 Medicine. 01:59 She is a member of the Ontario 02:01 Association of Naturopathic 02:03 Doctors and the Canadian 02:05 Association of Naturopathic 02:07 Doctors as well. 02:09 She also practices and is 02:11 licensed as a naturopathic 02:13 physician in British Columbia. 02:16 Dr. Plummer additionally holds a 02:18 master's degree in religion from 02:20 Andrews University's Theological 02:23 Seminary. 02:24 >> Dr. Nadine Plummer, thank you 02:26 for joining us on It Is Written 02:27 Canada today. 02:28 >> Thank you for having me. 02:30 >> So, Nadine, I want to start 02:31 with your own journey. 02:32 So you talk about your book, 02:34 Authentic You, and you follow 02:36 your own journey on weight loss. 02:38 You wanna tell us a little bit 02:39 about the before and after. 02:41 A lot of people wanna know about 02:42 that, what you experienced and 02:45 you, of course, found that you 02:47 could lose weight forever. 02:49 [NADINE] Yes. 02:49 How much time do we have? 02:51 [MIKE] Yeah. [laughs] 02:52 [NADINE] Just kidding. 02:53 So I actually grew up as, I 02:56 guess you would say, a normal 02:57 size child, not overweight. 02:59 And then when I went to 03:00 university, I started gaining 03:02 weight and I started eating at 03:05 night and ordering pizza. 03:07 And I have this joke saying that 03:09 I was keeping the local Pizza 03:10 Hut in business. 03:11 And I was surprised to find that 03:13 I gained weight quickly and I 03:16 didn't know what to do about it. 03:18 So I probably was 03:21 at some point 03:22 about, at some point, probably 03:24 around 60 pounds heavier than I 03:25 am right now. 03:26 [MIKE] Wow. 03:27 >> Yeah. 03:28 And it just seemed like I was 03:29 gaining and gaining and gaining. 03:31 And I hadn't realized that I had 03:32 changed most of my eating 03:34 habits, and I'd stopped 03:36 exercising because I grew up 03:38 doing a lot of sports 03:39 and then I suddenly wasn't. 03:41 So I was at this point of trying 03:43 to lose the weight. 03:45 And trying to lose weight, 03:46 as you mentioned, the 03:47 merry-go-round, led me to all 03:49 kinds of diets, starvation 03:51 diets, the drinking soup only 03:53 diet, the lemon juice diet. 03:56 Like, I didn't know what to do. 03:58 So I then started yo-yoing 04:01 and it was 04:03 an unpleasant cycle, let's say. 04:06 I also didn't realize that 04:07 weight and having extra weight 04:10 can affect your mood. 04:11 I didn't know anything about 04:13 endocrine disruptors, etc. 04:14 So I really didn't feel 04:16 comfortable in my body anymore. 04:18 I would get dressed and just 04:20 focus on wearing things that 04:21 covered my body. 04:23 Sometimes I didn't even wanna go 04:24 out because I didn't wanna get 04:26 dressed because I didn't like 04:28 the way that my body looked. 04:30 So that was the before. 04:34 Fortunately, there was an after. 04:36 I had met someone who had been 04:39 overweight at one point and then 04:40 I didn't see him for quite a 04:42 while and when I saw him again, 04:44 he had lost weight. 04:45 And I think I just accepted this 04:48 idea that this is going to be me 04:51 forever. 04:52 I didn't feel as athletic as I 04:54 was, my energy was low. 04:56 And when I met this person and I 04:58 saw that if he could do it 05:00 and he looked so different and 05:02 seemed quite a bit healthier, 05:03 then maybe I could do it, too. 05:05 And he gave me a few tips, 05:07 which I mention in my book, 05:09 just two main things. 05:11 I thought, okay, he did these 05:13 things and lost weight. 05:14 So I started doing those things 05:15 and it wasn't about a crash diet 05:17 at all. 05:18 It was about lifestyle changes. 05:20 So I started making a few basic 05:22 lifestyle changes. 05:24 Which are, 05:25 I stopped eating at night. 05:27 So I stopped ordering pizza at 05:29 night, I cut out processed foods 05:31 so I wasn't eating chocolate 05:32 bars, Harvey's, McDonald's 05:34 anymore. 05:35 I didn't even realize what that 05:37 was doing to my body. 05:39 And I started eating a 05:41 protein-filled breakfast. 05:43 Not necessarily animal protein, 05:45 but breakfast. 05:46 So just those two things 05:49 just started-- I started losing 05:50 weight. 05:51 And after that I started making 05:53 other lifestyle changes after 05:55 that, but it just started with 05:56 those two things. 05:58 And I lost weight quite rapidly. 06:00 >> You had mentioned that not 06:02 necessarily animal protein. 06:03 Usually when people think of 06:04 protein, that's all they think 06:05 of is animal protein. 06:06 So there is plant-based protein. 06:08 >> Yes, definitely. 06:09 I'm now 100% vegan. 06:12 At that time, I mentioned 06:13 McDonald's and Harvey's, so you 06:14 can imagine I was not vegan at 06:16 the time, but I thought, okay, 06:18 what are my options? 06:19 Maybe I can eat eggs or 06:21 something like that. 06:23 But now I know that there are 06:24 plant-based proteins and natural 06:26 proteins and actually we get a 06:28 lot of protein from plants. 06:29 So now I don't need animal 06:32 products anymore. 06:33 >> So why now? 06:34 Why are people thinking or why 06:36 are we even talking about 06:37 it now? 06:38 Is this a time when people are 06:40 starting to gain weight, they 06:41 really wanna lose weight? 06:42 >> I think now is the time to 06:44 start talking more about not 06:46 just weight loss, but about 06:47 our health. 06:48 I think during the pandemic 06:49 things were thrown off 06:51 a little bit. 06:51 A lot of people kind of got out 06:53 of their normal routine. 06:54 Maybe they were going to the gym 06:56 a lot, but then now they can't, 06:58 they have to be home with their 06:59 kids, just all sorts of things. 07:01 There was a lot of loneliness 07:03 as well and people 07:05 gained weight. 07:06 I think a lot of the patients I 07:08 see now when I say, "Okay, what 07:11 weight were you in 2019? 07:13 Okay, what were you in 07:14 summer 2020?" 07:16 They gained a lot of weight 07:17 during the pandemic, and now 07:19 that hopefully we're completely 07:21 on the other side of that, it's 07:22 a great time to talk about 07:24 losing that weight and getting-- 07:26 becoming healthy again. 07:28 So I think now is a really good 07:30 time to address it. 07:32 >> Absolutely. 07:32 >> So, Dr. Nadine, what causes 07:35 obesity and does it really 07:38 matter? 07:39 >> I think it definitely 07:40 matters. 07:41 Many different causes. 07:43 I mean, people might be eating 07:44 because they're eating out of 07:46 stress or eating out of 07:48 emotions. 07:48 But there are just so many 07:51 different factors involved. 07:52 It might be obesogens, which we 07:54 might talk about, it could be 07:56 hormone dysregulation, it could 07:58 be the types of foods that 08:00 people are eating. 08:01 So all of these factors 08:04 play a role. 08:06 It's not just one 08:09 particular thing. 08:10 I would say it definitely 08:11 matters because now we know that 08:14 having that extra 08:16 weight on 08:17 for years at a time can actually 08:20 put us at risk for several 08:21 diseases, including type 2 08:23 diabetes or including 08:25 cardiovascular disease, 08:26 metabolic disease, high blood 08:28 pressure, etc. 08:29 So definitely matters. 08:32 >> So is there an emotional 08:34 component to obesity? 08:36 It's like not what you're 08:37 eating, but it's what's eating 08:38 you, this emotional 08:40 thing that's happening. 08:40 [NADINE] Oh, that was cute. 08:41 Yes. 08:42 I would say there's definitely 08:43 an emotional eating. 08:44 Not a-- definitely an emotional 08:47 aspect to it when people are 08:49 emotional eating. 08:50 I mean, that's not always the 08:52 case, but sometimes. 08:54 The cause, depending on each 08:56 person, the cause could be 08:59 a matter of emotional eating 09:01 or stress eating. 09:02 I mean, the amazing thing about 09:03 food is it is a state changer. 09:06 You know, so if you're feeling 09:08 emotional and you're 09:10 uncomfortable with that emotion, 09:12 anger, disappointment, etc., 09:14 and then you eat, your state is 09:16 changed temporarily. 09:18 Or it could be some kind of 09:20 trauma from the past and your 09:23 way of dealing with that trauma 09:25 is to stuff those 09:27 emotions 09:29 and food helps you stuff that 09:30 down, but it keeps coming up. 09:33 And then we eat to 09:36 kind of numb ourselves 09:37 from whatever that is. 09:39 Not always the case, but I would 09:41 say it's definitely... 09:42 [MIKE] Yeah, I think of comfort 09:43 eating. 09:44 [NADINE] Comfort eating, yeah. 09:45 And I know that at least even 09:47 for me in the past, let's say if 09:49 you went through a difficult 09:50 breakup, even in TV shows, you 09:52 see, like, someone goes through 09:53 a breakup, they go to the 09:55 freezer, it's Haagen-Dazs 09:56 ice cream, you know? 09:58 So yes, definitely there could 10:00 be an emotional component. 10:02 >> So it makes you feel good at 10:03 the time that you are eating, 10:05 you know, or you're bingeing, 10:07 but then, like you said, it 10:08 doesn't last long and then you 10:09 feel, you know, there's also a 10:12 cycle, right? 10:13 Because you feel guilty now 10:14 because you have eaten and you 10:16 know you're not supposed to. 10:18 And so then it's a guilt and a 10:19 shame and regret. 10:20 And so the cycle keeps on going 10:22 on and on. 10:23 [NADINE] Right. 10:24 And that cycle, I mention it in 10:26 my book, the cycle of emotional 10:28 eating, that's exactly it. 10:29 And I think there are a few 10:31 chemicals involved in that cycle 10:32 that people don't realize. 10:34 You feel stress or, you know, 10:36 some kind of emotion that you 10:37 wanna stuff and then that kind 10:39 of stress increases may 10:41 increase a chemical called 10:43 cortisol, which actually drives 10:45 you to eat and then you eat. 10:47 While you're eating, especially 10:49 if it's really palatable foods, 10:51 you're enjoying it, your brain 10:53 secretes a hormone called 10:54 dopamine. 10:55 So it feels good at the time, 10:56 just as you said, René, but then 10:58 after that, especially when 11:00 dopamine is coming down, 11:01 then you feel regret, 11:03 you feel shame, 11:05 you feel, you know, low 11:07 about yourself. 11:09 And then if you stay in that 11:10 state for too long, then you're 11:12 back to feeling emotional. 11:15 And then you eat and you keep 11:16 going through that cycle, the 11:18 cycle of emotional eating, 11:19 definitely there's a cycle. 11:21 And I experienced that myself 11:23 personally many times. 11:25 And with the bingeing, 11:26 as you said as well. 11:29 Yeah. 11:30 >> So you mentioned obesogens. 11:32 What are those? 11:32 And how do they affect us? 11:33 >> Obesogens are chemical 11:35 disruptors that could be found 11:38 in BPA. 11:39 Like, BPA is a factor that is 11:41 found, like a chemical that's 11:43 found in hard plastics like 11:45 water bottles, it's found on 11:47 receipts as well. 11:49 So they disrupt lipid 11:51 homeostasis, meaning the way 11:52 that our body breaks down fat 11:55 and also the way that our body 11:57 stores fat, 11:59 kind of like 12:00 a hormone disruptor. 12:02 And that can also be a factor 12:04 leading to obesity. 12:05 >> So these are chemicals in our 12:07 environment... 12:07 [NADINE] Chemicals in our 12:08 environment that we might not 12:09 even be aware of, you know? 12:11 Yeah. 12:12 >> Are there other factors apart 12:14 from these chemicals that can 12:15 cause obesity? 12:17 >> There are many other factors 12:20 involved, and there are a few 12:21 things that I don't think that 12:23 we even realize or think about. 12:27 But one of those factors are 12:29 there could be psychological 12:31 factors, which is something 12:32 hopefully we'll talk about 12:33 after, but it's just 12:35 availability and it's also 12:37 the foods themselves. 12:39 So I have a chapter in my book 12:41 called "It Is Not the Food," and 12:43 then later I have a chapter in 12:45 my book called "It Is the Food." 12:47 So "It Is Not the Food" might 12:49 just be the way that we're 12:50 experiencing life, stressors, 12:53 etc., our reaction to food. 12:56 A lot of people say, "I'm a 12:57 foodie, I love food," like the 13:00 way we identify with food. 13:02 "It Is the Food" has to do with 13:04 what is in the food. 13:06 There's such an availability of 13:07 highly palatable processed foods 13:11 and it's so convenient. 13:12 And these foods have chemicals 13:13 in them that drive us to 13:15 continue to eat the food 13:16 and our body processes that food 13:18 differently. 13:19 But also it's so convenient now. 13:22 Like if you had had that breakup 13:24 and you wanted that ice cream, 13:26 at one point, you'd have to get 13:27 in your car and drive there. 13:29 But now you can get on your 13:30 phone and within moments it's 13:32 delivered to your door. 13:34 So it's highly palatable foods, 13:36 very chemically processed 13:38 and overly convenient. 13:41 >> So, Dr. Nadine, does obesity 13:44 affect the brain? 13:46 >> Well, according to Dr. Daniel 13:48 Amen, he is a psychiatrist, 13:50 a physician and also a brain 13:51 disorder specialist, obesity 13:53 does affect the brain. 13:55 He's done studies on 13:57 obese people. 13:58 I think there's from three 13:59 separate studies they had done 14:01 on 35,000 people. 14:03 And for a study to be credible, 14:05 the more people involved, the 14:06 more credible the study is. 14:08 And what he found was 14:10 with obesity, the larger someone 14:12 was or the more fat that they 14:14 had on their body, the smaller 14:16 the brain became. 14:18 So size, body size went up, 14:21 brain size and brain function 14:23 went down. 14:24 And when he said, when he found 14:26 that, he said that is what 14:27 motivated him to actually 14:30 lose 25 pounds. 14:32 >> So does it affect other parts 14:34 of the body as well? 14:35 >> It does. 14:35 It's interesting because at one 14:37 point obesity fat, or adipose 14:40 tissue, was thought to be inert, 14:43 meaning it just sits there on 14:45 the body, which is what I 14:46 thought when I was overweight. 14:48 It's just sitting there, so it's 14:50 not going to affect my health. 14:51 But now they know that adipose 14:53 tissue, or fat, actually is 14:55 active. 14:56 It's now being called an 14:58 endocrine organ. 14:59 Twenty-four/seven adipose tissue 15:02 is giving off adipokines. 15:04 These are like chemical 15:06 messengers, cytokines, like TNF 15:08 alpha, which you may or may not 15:10 have heard of, but it's 15:11 pro-inflammatory. 15:12 So basically extra adipose 15:15 tissue can raise inflammation 15:17 levels in the body. 15:19 When inflammation levels 15:20 continue to be high, it puts us 15:22 at risk for cardiovascular 15:24 disease, type 2 diabetes, 15:26 hypertension, even dementia. 15:29 So with ongoing 15:32 extra adipose tissue, 15:33 this might be 20 years, 15:36 10 years, 20 years, 25 years, 15:39 then you're at risk for these 15:41 diseases because of the 15:43 inflammation levels. 15:44 So yes, definitely affects other 15:46 parts of the body. 15:48 >> And what about sleep, 15:49 Dr. Nadine? 15:50 >> I think that there are two 15:53 main elements that people don't 15:55 pay as much attention to when 15:56 they're thinking of weight loss 15:57 or weight gain. 15:59 Most people think, okay, food is 16:01 a factor, exercise is a factor, 16:03 but they don't think of sleep 16:06 and they're not thinking of 16:07 psychological stress. 16:09 And those two things, sleep and 16:10 psychological stress, can make 16:11 it very difficult to lose weight 16:13 and can actually cause people to 16:15 gain weight. 16:17 With sleep, when we're not 16:18 getting good sleep, then the 16:19 next day our cortisol levels are 16:21 high, I mentioned cortisol, that 16:23 drives us to eat. 16:24 It actually is a little bit of a 16:27 disregulator to the hormones 16:30 that help control our eating. 16:32 Those two are ghrelin 16:33 and leptin. 16:35 So ghrelin is like our hunger 16:36 hormone, leptin is like our 16:38 fullness hormone. 16:39 When we're not getting high 16:41 quality sleep, it's as though 16:42 the next day those switch. 16:45 What does that mean? 16:46 It means more ghrelin. 16:47 So ghrelin's higher, 16:48 leptin's lower. 16:49 How does that translate into 16:50 our behaviour? 16:51 We are being driven 16:53 to eat more 16:56 and we don't feel satisfied. 16:59 I remember experiencing this. 17:00 Just a few years ago, I was 17:02 staying up for some reason, 17:04 studying something, even as a 17:06 naturopathic doctor. 17:07 And the next day it was like I 17:10 was so hungry and it-- just 17:12 nothing was satisfying me. 17:14 Fortunately, I thought, okay, my 17:15 leptin levels are high, my 17:17 ghrelin levels are low, 17:19 I'm getting good sleep tomorrow 17:20 and that'll fix it. 17:22 But people experience this and 17:24 they don't even realize that. 17:26 There was a study done where 17:28 they were doing brain scans on 17:30 sleep-deprived... 17:34 ...study participants. 17:36 And during the brain scan they 17:37 were showing them pictures of 17:39 healthy foods and pictures of 17:41 these highly processed foods. 17:44 And they were asking them to 17:45 rate their desire 17:47 for these foods. 17:48 And they also told them, "After 17:50 this, you will have to eat those 17:52 foods," just so people wouldn't 17:54 think, "Okay, I'm gonna rate the 17:55 salads high so people think that 17:57 I'm healthy." 17:59 And what they found was that 18:00 people were rating the highly 18:02 palatable, highly processed, 18:04 fatty foods, very high, and the 18:06 healthy foods very low. 18:08 And they also found, like, the 18:10 area in the brain that's in 18:12 charge of impulse control 18:14 was really lighting up 18:16 and the area in the brain that 18:17 is in charge of 18:19 our rational thinking, 18:21 deductive reasoning 18:22 was down. 18:24 So in this, what this means is 18:26 when you don't get a lot of 18:27 sleep, it's like you can't 18:29 really control yourself as much. 18:31 You're jonesing for that food 18:34 and the decision making process 18:36 is lower instead, lower, and 18:38 you'll end up eating more. 18:40 All of that to say sleep is a 18:42 major factor that I think people 18:45 don't realize. 18:47 >> So you use that word, 18:47 "jonesing," usually talking 18:50 about an addiction. 18:52 [NADINE] Yes. 18:52 [MIKE] Why did you use that 18:53 word there? 18:54 >> I use that word, I mean, it 18:55 sounds kind of cute, but I 18:57 particularly use that word 18:58 because jonesing is a word 19:01 that's kind of used in slang, 19:02 but it refers to having a bit of 19:05 a withdrawal craving 19:07 that you cannot 19:09 satisfy it. 19:11 And sometimes people use that 19:12 term when they're referring to 19:14 using or consuming cannabis or 19:16 smoking marijuana, they'll say, 19:19 "Oh, I'm really jonesing for 19:20 some ice cream," or 19:21 whatever it is. 19:22 I'm using the word lightly 19:24 right now. 19:25 But it's interesting because 19:26 when people are using cannabis 19:29 afterwards, their appetite is 19:31 kind of out of control. 19:33 They'll get something called, 19:34 like, they might say, you know, 19:36 "I have just finished smoking. 19:39 I have to eat right now." 19:40 And what they eat are normally 19:42 not, like, leafy green salads. 19:44 And what they've found is 19:47 that affect, the post-cannabis 19:50 eating, is also an effect that 19:53 happens when we don't get a lot 19:54 of sleep because we have 19:56 receptors in our body that are 19:57 similar to cannabis. 19:58 They're called endocannabinoids. 20:01 And when we're not getting a lot 20:02 of sleep, those endocannabinoids 20:04 are increased. 20:05 So we get that jonesing for this 20:08 junky food type of feeling when 20:10 we're not getting a lot of sleep 20:12 because of that elevation of 20:13 endocannabinoids. 20:16 >> So this 20:18 addiction or fighting 20:20 these cravings, is there a 20:22 spiritual side that you've found 20:24 that could help out? 20:26 >> I would say there are many 20:28 biblical passages that help us 20:30 as well. 20:31 But sometimes when we have that 20:33 feeling like, "I am so tempted, 20:36 this is beyond me." 20:38 Maybe you didn't get a lot of 20:39 sleep or maybe there's an 20:41 emotional trigger or whatever it 20:43 is, but it's something that is 20:45 driving you to do what you don't 20:48 wanna do. 20:48 You know, you don't wanna eat 20:50 that food, but you end up 20:51 doing it. 20:52 As Paul says, "The things I 20:53 don't wanna do are the things 20:54 that I do," then we can turn to 20:57 Scripture at that time. 20:58 And there's a wonderful Bible 20:59 verse that says there is no 21:01 temptation that is unknown 21:03 to man. 21:04 And it basically says that when 21:05 you're in that position of 21:07 temptation, that God will 21:09 create a way out 21:11 for you. 21:13 And so I would say, leaning on 21:15 that scripture. 21:16 Yes, I'm in temptation right 21:17 now, but it's not a temptation 21:19 that other people have not 21:21 experienced. 21:22 And God tells me that I will not 21:24 be tempted beyond what is... 21:28 ...available for me or what is 21:30 within my power, that He'll help 21:32 me and He'll make a way out. 21:34 So that's when you wanna pray. 21:36 So that temptation is so strong, 21:38 you might be "jonesing" for 21:40 something. 21:41 You might get the munchies, as 21:43 they say. 21:45 That's the time you pray, 21:46 "Lord, I'm in extreme temptation 21:48 right now, I know Your Bible 21:49 verse says that there's no 21:50 temptation that is beyond me 21:52 when You're with me, I'm praying 21:54 now that You will help me and 21:55 show me a way out." 21:57 And God just might say to you, 21:58 you know, "Leave the scene," 22:00 you know, "Get out of that 22:02 situation. 22:02 Get away from that food or 22:04 leave the restaurant right now," 22:06 whatever it is, I truly believe 22:08 He'll give you the answer. 22:10 [MIKE] Awesome. 22:11 That's very practical. 22:12 >> Yeah. 22:13 There's also a Bible verse that 22:14 says that with the Lord, all 22:16 things are possible. 22:17 So this is more long term. 22:20 Lord, you know, I've been 22:21 struggling with weight for years 22:23 as I did years and years of, 22:25 you know, trying to find that 22:26 answer. 22:27 And maybe God placed that person 22:29 there for me so I could see it's 22:31 possible, you know? 22:32 And this Bible verse says that 22:34 with the Lord, all things are 22:35 possible. 22:36 And I think sometimes when it 22:38 comes to weight loss, you might 22:39 think it was possible for that 22:41 person because I think we've all 22:43 maybe at some point know people 22:45 who've lost weight, but it's not 22:47 possible for me, 22:49 my personal journey. 22:51 It's not possible. 22:53 But the Bible says that with 22:55 God, all things are possible. 22:57 So praying to Him and saying, 22:59 "Lord, please make this possible 23:01 for me." 23:02 And He'll show you the 23:03 strategies or the steps that 23:06 help you as well. 23:09 >> Dr. Nadine, can you give us 23:10 some practical tips for losing 23:12 weight? 23:13 >> It's interesting because one 23:15 of the things that people often 23:17 think will help them with weight 23:18 loss is exercise. 23:20 So I am giving the tip of 23:22 exercise, but studies have found 23:24 that exercise is not the main 23:26 component on weight loss. 23:28 Food is. 23:29 Exercise helps keep people 23:30 motivated, it helps keep them on 23:32 track, it elevates mood so 23:35 people are more likely to stick 23:36 to what they're doing, but it's 23:38 more about mood and maintenance. 23:41 In studies they've found with 23:42 two groups that have lost 23:44 weight, the group that exercises 23:47 keeps the weight off and the 23:49 group that doesn't exercise 23:51 tends to gain the weight again. 23:52 So I would say exercise for 23:55 mood, exercise for motivation, 23:57 exercise for maintenance. 24:00 Of course, getting high quality 24:01 sleep is important as well, 24:04 as I'd mentioned. 24:06 And then I would say the other 24:08 factor that people aren't taking 24:10 into consideration, those are 24:12 very practical factors, but it's 24:14 just your mindset, 24:15 your approach. 24:17 So if you approach it like this 24:19 is a diet, that's why I call 24:21 this "the journey," because 24:23 weight loss is definitely a 24:24 journey, it's not a vacation, 24:27 it's more of a marathon, 24:28 it's not a sprint. 24:30 So my mindset is I'm committing 24:32 to a lifestyle change, 24:34 not to a diet. 24:35 So that tip would be see it as 24:38 lifestyle changes. 24:40 When we see it as a diet, we 24:42 tend to go through the diet, 24:44 as you mentioned in the intro, 24:46 break the diet, fall off the 24:49 wagon, binge, etc. and then 24:51 we're in that emotional 24:52 eating cycle. 24:53 So just the mindset I'm 24:54 committing to making changes 24:57 in my life and having a 24:59 different mindset towards my 25:00 relationship with food. 25:02 I would say part of losing 25:03 weight forever is really it's a 25:05 change in identity. 25:07 Once you attach your identity 25:09 onto something, it's difficult 25:11 to break it. 25:12 But when you're open to changing 25:14 your identity, open to change, 25:16 it's possible to lose weight 25:17 forever. 25:18 And that Bible verse in 25:19 2 Corinthians chapter 5, 25:21 verse 17, tells us that when we 25:23 are in Christ, we can become a 25:25 new creature. 25:27 All of the old things are passed 25:28 away and we have become new. 25:31 So when we become new, when we 25:33 have that different mindset, 25:34 when we ask God to help us and 25:37 show us, He will help us on this 25:38 lifestyle journey where 25:40 we lose the weight. 25:42 And it's like the Bible passage 25:43 says, we become a new creature. 25:45 [MIKE] Awesome. 25:46 So as we close off, I wonder if 25:48 you could pray for us, 25:49 Dr. Nadine Plummer, for our 25:52 viewers, because there might be 25:54 someone listening who's saying, 25:55 "Hey, I'm really struggling 25:56 with this." 25:57 Pray for them right now. 25:59 Could you do that? 26:00 [NADINE] Definitely. Absolutely. 26:02 Lord Jesus, we're so thankful 26:03 that we can come to You with 26:05 anything. 26:05 Lord, I pray that if there are 26:07 people listening, Lord, who are 26:09 anxious about losing weight, who 26:11 have been struggling, Your Word 26:13 says that we should be, we can 26:16 be anxious for nothing. 26:17 But in all things, with 26:19 thanksgiving and supplication, 26:20 we make our request be made 26:22 known to You, and You will give 26:23 us peace. 26:25 So, Lord, I first 26:26 pray for peace 26:28 for all viewers and that You'll 26:30 help them to have peaceful 26:31 sleeps at night. 26:33 And also, Lord, for the people 26:35 who are struggling with weight 26:36 and maybe have been for years, 26:39 I pray that You'll make this 26:40 journey of habit change 26:42 possible for them 26:43 and that they can become 26:45 new in You. 26:46 And I say these things through 26:48 Jesus Christ, our Lord and 26:49 Saviour. 26:50 Amen. 26:51 [MIKE] Amen. 26:53 >> Dr. Nadine, thank you so much 26:54 for joining us on It Is Written 26:56 Canada. 26:57 >> You're welcome. 26:58 Thank you for having me. 27:02 >> Friends, personally, whenever 27:04 life gets really tough and 27:06 doesn't make sense or I'm 27:08 feeling down and discouraged or 27:09 even overwhelmed with an ongoing 27:12 cycle of trying over and over 27:14 again and not seeming to get 27:17 anywhere, I pick up this little 27:19 book, Help in Daily Living. 27:22 And we would like to send you 27:24 this book free of charge. 27:27 >> If you're feeling like the 27:29 wheels are falling off and your 27:31 life is becoming unglued, or if 27:33 your wheels are simply spinning 27:36 and you're not getting anywhere, 27:38 you will find solutions in this 27:40 little book, our free offer, 27:42 Help in Daily Living. 27:46 >> Before you go, we would like 27:48 to thank all of you who have 27:49 supported the ministry of It Is 27:51 Written Canada with your prayers 27:53 and financial contributions. 27:55 Without your support, this 27:56 television ministry could not 27:58 have reached so many people 28:01 for so many decades. 28:03 >> Yes, thank you. 28:05 And we would also like to invite 28:06 you to follow us on Instagram 28:09 and Facebook and subscribe to 28:11 our YouTube channel 28:13 and also listen to our podcasts. 28:16 And if you go to our website, 28:18 you can see our latest programs. 28:21 >> Friends, if you would like 28:22 the kind of holistic healing 28:24 that Dr. Nadine Plummer 28:26 experienced in her own life 28:28 and in helping her patients 28:31 realize it in theirs, then we 28:33 recommend that you open the 28:35 Bible where it is recorded, that 28:37 Jesus found His assurance to 28:39 defeat the Devil through the 28:41 Word of His Father when He 28:43 declared... |
Revised 2024-05-06