Participants: Yvonne Lewis (Host), Christine Salter
Series Code: UBR
Program Code: UBR000112S
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00:01 Stay tuned because you know what?
00:02 The Doctor's in the house... 00:04 My name is Yvonne Lewis and you're watching 00:06 Urban Report... 00:29 Hello and welcome to Urban Report... 00:31 My guest today is Dr. Christine Salter 00:34 Director of the Center for Vibrant Health and Wellness 00:37 in St. Louis, Missouri... Welcome to Urban Report 00:40 Dr. Salter... Thank you... I'm glad to be here 00:43 it is so good to have you here, may I call you Dr. Christine? 00:46 You may... Okay... great... so... 00:48 today we're going to talk about obesity... 00:51 Yes... and so many of us... 00:55 want to lose weight 00:56 and keep it off... Right... 00:59 Okay, let me just start with... why do people gain weight 01:04 in the first place? You know there are lots of 01:06 reasons for gaining weight... you know you can say, 01:09 like a mathematical equation calories in... calories out... 01:13 if they're round about the same, there's no weight gain 01:17 or weight loss... if there are a lot more calories 01:19 in or a lot more energy in... and less out... 01:22 you're going to gain weight... but it's not all... 01:26 it's not that simple though... because... it's also about 01:30 your metabolism... and what's going on with the 01:32 metabolism... there's something called a... 01:34 like a "fat switch" Hmmm... 01:36 and so, sometimes what we do with our metabolism, 01:40 we switch that "fat switch" on, and we gain weight... 01:44 and find it hard to actually lose the weight... 01:47 now what... okay... for viewers who don't know 01:50 what metabolism is... what is metabolism? 01:53 so metabolism is the way that our body works... 01:57 it's using the energy 01:59 in the body 02:00 okay... Okay and so there's a 02:03 "fat switch" there's a switch actually that 02:05 turns on the ability 02:08 or the tendency to store fat? 02:10 tell us about that... So, it's not a physical switch 02:14 it's like "metabolic switch" it has to do with the 02:17 what we call the mitochondria in the cells... the energy... 02:20 the little organelles in the cells 02:22 and how they function... 02:23 their ability to function and how many of them are there 02:27 and the different things that we do 02:29 will change the level of those mitochondria... 02:32 so it's not just simply... calories in... calories out... 02:35 Hmmm... but calories do count... 02:38 so it's not enough to say, "Well, I'm going to eat 02:41 a thousand calories... but it's all junkie calories" 02:43 those junkie calories are going to switch on 02:46 that "fat switch" Isn't that interesting 02:49 so you could have even maybe a little less 02:52 calories but they are junkie calories 02:55 and they still can turn on the fat switch... 02:57 Absolutely... Now you hear this viewers... 02:59 you're hearing it on Urban Report... 03:01 from Dr. Salter... okay... so... what does a person 03:07 do... let's say... you just keep on gaining weight 03:12 and you're trying to eat better but you don't really know 03:15 what to do... where do you start? 03:17 So, you've really got to look at the lifestyle first... 03:22 even before you start talking about the calories 03:25 you're eating or even what you're eating... 03:27 because there's something very fundamental like... 03:29 your sleep... Hmmm... 03:31 and your stress levels... 03:33 Let's talk a little bit about about sleep... 03:35 because I don't think people really know that connection 03:38 between weight gain 03:39 and sleep deprivation... 03:41 so, let's talk a little bit about that... 03:44 Okay... so, we are... we are designed to have 03:46 round about 7 to 8 hours of sleep 03:49 so, at a certain time... not any time of the day... 03:54 okay... we're on the circadian rhythm... 03:56 okay... but on the circadian rhythm, 03:58 you know... a cycle... to do with the light... 04:02 so your body sees the light and then you know you get up 04:05 in the morning... and then go through the day 04:07 and when the sun goes down you get tired and go to sleep 04:10 it's all to do with hormones, and neurotransmitters... 04:14 okay.. so we're supposed to go to sleep before midnight 04:17 okay... we're supposed to get our sleep before midnight 04:21 and when you're sleeping, we go through different levels 04:26 of sleep and as you go into these different levels, 04:29 we get a metabolic change in hormones 04:32 that are released... and so those hormones help 04:35 with energy... so while you think you're resting 04:39 the body is working very hard, Hmmm... 04:41 and so when they looked to the studies... 04:43 they found that people who sleep less hours, 04:46 have more weight... more diabetes... 04:49 more cancer... their hormones get messed up 04:52 so one of the most fundamental things 04:53 even for hormone balancing is to see that 04:55 I get enough sleep... Wow... isn't that interesting 04:58 because so many times... you never think about 05:03 "I'm not getting enough sleep and I'm gaining weight... " 05:06 but it has to do with hormonal balance... 05:09 It's hormonal balance... exactly that's the key... 05:11 Exactly... and so what happens when you're getting tired 05:16 to go to bed... what happens... the cortisol is supposed to go 05:21 down and decrease, the melatonin is supposed to 05:24 then come up and increase... and so you get tired... 05:27 you go to sleep... but instead you're on the computer... 05:29 we're in different cities... that it's like 05:33 it's broad daylight and it's like midnight... okay 05:36 and people are walking around 05:37 so what's going to happen now, 05:39 the cortisol says, 05:40 "Oh, I'm supposed to be awake" so the cortisol then... 05:43 instead of it going down, it begins to rise... 05:45 Wow... now when cortisol is elevated... 05:48 one of its normal mechanisms to do... 05:51 is to raise blood sugar... okay... all right... 05:56 Isn't that interesting... so you're raising blood sugar 05:58 and then, eventually, you go to bed... 06:00 but now you've got these levels of blood sugar 06:01 the body says, "What do I have to do with this 06:03 because I am not going to work anywhere 06:05 I'd better lay this down as fat... " 06:06 Right... because when insulin is increased... 06:10 it helps to store fat... 06:12 It stores fat... it's a fat trigger... 06:15 Wow... Okay, so now, the cortisol is 06:17 high... insulin is high... and as it continues, 06:20 then we get into a state of what we call 06:22 "insulin resistance" it's a state of "fat storage" 06:27 and as hard as you try to say you're going to lose the weight, 06:31 and you simply keep staying up, and not getting the sleep, 06:35 you're not going to lose any weight... 06:36 you're in "insulin resistance" that weight is not coming off... 06:39 Wow... see... we can't fool the body... 06:42 Right... right... Okay... 06:44 right... isn't it amazing how 06:46 God has created these bodies! 06:49 Fabulous... I mean... we're fearfully and wonderfully made 06:51 so intricate... you know... 06:54 one thing happens here... it dominoes here... 06:57 and the body... it's not that it's... 07:00 it's just doing what you're... it's just responding 07:04 to what you're doing... Yes... 07:05 You stay up late... it says, 07:06 "I need cortisol... I need insulin... " 07:09 It's responding to you... 07:10 It's responding to what you're doing... 07:11 Wow... you see... it's responding to 07:13 what you're doing so in that setting... 07:15 just right there... if somebody would just go to bed on time... 07:19 that will be huge... as far as the weight management 07:23 Going to bed on time... Just going to bed on time... 07:27 and getting 7 to 8 hours of sleep... 07:28 I have to tell you... one of my... 07:30 I wear this bracelet... it's not a bracelet... 07:35 it's not a bracelet... so nobody gets panicked... 07:38 don't send me e-mails... 07:39 it's not a bracelet... this is a... motion... 07:43 kind of... sensor... it's an activity gauge... 07:46 it lets me know how many steps I've done that day... 07:49 how much sleep I've gotten and I said that because 07:53 my sleep levels have just really gone down a lot 07:57 because I'm thinking... or I'm relaxing... 07:59 or watching something on television, 08:01 and that keeps you awake... which then causes the hormone 08:06 so... I see now... what you're saying... 08:08 right... it really makes a lot of sense 08:11 that if we go to bed... Ellen White says this too... 08:13 that sleep before midnight, is equal to like 2 hours more 08:17 than it would... after... Absolutely... absolutely... 08:21 so, it's critical... so sleep deprivation is one thing 08:25 and you said, stress is another thing 08:27 Stress is huge... Okay... let's talk about stress 08:29 Okay... so, you know, people say, "You know I just can't get 08:31 rid of this belly fat... " Hmmm... 08:34 Right... Hmmm... hmmm... 08:36 you know, or... "Did you see this 08:37 weight gain around the waist?" and of course, that's a more 08:41 that's a more challenging type of fat... 08:43 there are different kinds of fat now... 08:46 so people... we have the obesity Right... 08:49 right... and so we talk about the "Apple Shape" 08:52 Hmmm... and then we talk the "Pear" 08:54 and we have a graphic of that... Yeah, we do have that, right, 08:58 Yeah, so let's talk about that. So look at... 09:01 see the apple shape... this is a problem right here... 09:04 see this fat... this is metabolically active 09:08 inflammatory dangerous fat... Hmmm... 09:12 that will cause heart attacks, stroke, 09:16 cancer... all kind of problems obstructive sleep apnea... 09:20 it's just sending out inflammation 09:23 that's what it's doing... it's like a little fire... 09:26 Isn't it interesting that something like fat 09:30 which we think of as just "extra pounds" 09:33 padding... right... 09:35 extra padding... extra pounds, we look at that 09:38 as being something we don't want, 09:40 but now you're telling us that not only is it unsightly... 09:44 but it's also doing something... 09:47 It's dangerous... I have another graphic 09:49 about metabolic syndrome... Oh... okay... 09:53 that shows... it shows that abdominal fat 09:56 that is actually... it's like an organ... 09:59 it's an inflammatory organ, I mean, I do blood tests 10:03 and I can tell... without even looking... 10:05 I can tell who's got the abdominal fat... 10:08 Hmmm... because you see all these 10:09 inflammatory cytokines... so you know that it's doing 10:12 a dangerous job and so that's really key 10:15 to get that metabolic syndrome... 10:19 that abdominal fat gone... which is different from the 10:21 "pear" which has got the fat on the hips... 10:24 Hmmm... little waist... 10:26 fat on the hips 10:27 well you know... you may want to lose that 10:29 just for cosmetic reasons but it does not have 10:32 the same effect as this one right here, okay... 10:35 Isn't it interesting that when you to go a physician 10:39 like yourself... they often say... that... 10:43 they measure the circumference... 10:45 Right, the waist circumference... 10:46 because that is an indicator of and it's a risk factor 10:51 for heart disease... Right, actually, that is more 10:54 of an indicator than even blood pressure... 10:56 it happens to be the number one indicator... 10:59 just measure the waist circumference... 11:01 Hmmm... 11:03 Okay, greater than 40 in men, greater than 35 in women... 11:05 increases the risk for heart disease... 11:08 Isn't that something... say that again please... Doctor 11:10 because they need to hear that... 11:11 Greater... If your waist is larger than... 11:14 40 inches in men... and 35 inches in women... 11:16 there's an increased risk for heart disease... 11:18 just take out your tape measure, you don't have to go 11:20 to the doctor... just take out your tape measure 11:23 and you know right there... that you've got an issue 11:25 and that things have to change. 11:27 That is amazing... so this fat... 11:31 that's sitting around that middle, 11:34 it is not just sitting there... 11:37 it's causing big problems... Problems... 11:39 It's dangerous... And one of the problems 11:42 that causes that... 11:44 that's what we were talking about... 11:45 that's what we're talking about stress... 11:47 because stress causes this 11:48 chronic level of cortisol... and cortisol says, 11:52 "Let's raise the blood sugar, and let's store the fat... " 11:55 "Oh, where are we going to store the fat?" 11:57 "Let's, this is where it goes" all right... so... 12:00 stress management... Hmmm... hmmm... 12:03 is key... to fat management... 12:07 we've got to deal with the stress... 12:08 and part of the stress is getting enough sleep... 12:11 right... so we get all stressed so we don't go to sleep... 12:14 That's right... Right... 12:15 That's right... But we have to... we have to... 12:17 you know in the Bible... the Bible says, you know, 12:20 was it, "The sleep of the righteous is sweet. " 12:23 Right... Hmmm... hmmm... 12:25 so, we are physiologically made to sleep... 12:27 and then, if you can't do anything about the stress, 12:30 why stress? there's no point... 12:34 so we do all this stuff... but we're not changing anything, 12:38 all we're doing is courting a bunch of inflammation 12:41 Right... and it's not changing the issue. 12:43 Right... You see... so, we have to do 12:45 that deep breathing... we have to do that relaxation, 12:49 and we have to exercise... because exercise is a way of 12:52 diminishing stress... It really is... 12:56 Right? It really is... 12:57 and I think that... again for a lot of our viewers 13:02 who might not be happy about exercising... 13:05 but there are things that you can do 13:06 but you have to find something that you like... 13:08 do what you like... like some people love to walk... 13:13 Right... Well, you know what I say... 13:16 and I used to ask about exercise but we have changed it now to 13:20 physical activity and movement, Ah... 13:23 just move... right... Come on, unpack that for us... 13:27 Right, right, you know what I'm saying... 13:28 just move... because what happens is... 13:30 studies show... if we sit all day... 13:31 people say, "You know, I hard for 2 to 3 13:34 hours at the end of the day... and I'm not losing 13:36 all this weight... " Well because you sat for 8 hours 13:38 all day... and what does the signal... 13:41 what's the body's signal? Lay down fat... 13:44 that's what the studies show... when you sit there... 13:46 it says, "You're not doing anything... 13:49 you're just sitting there... on your computer 13:51 not doing anything... " 13:52 the body says, "I'm going to lay down fat... " 13:54 You can't work that off at the end of the day... 13:57 you'll be in the gym for like 8 hours... right... 13:59 so what you do... during the day every 30 minutes to an hour, 14:03 you get up... do something... go to the bathroom... 14:06 walk downstairs... walk around the hall... 14:08 go get some water... just move... 14:11 This is so good... because so many people are stuck, 14:15 like me, in an office... a lot Right... 14:17 and when you're at that computer 14:19 or you're in a meeting or you're just sitting... 14:23 you're saying that 14:27 you're telling the body... 14:28 "Don't do anything... just store some fat... 14:30 you're not moving... " "You're not moving... store it" 14:33 Right... store it... so imagine... if you got up... 14:36 on the hour... and did 2 to 3 minutes... 14:40 that's all... that's not a lot 2 to 3 minutes... 14:43 what's 8 hours times 3 that's 24 minutes of exercise 14:46 you've done by the end of the day... 14:48 Come on now Doctor... see... Okay... 14:50 that's why you're here... Be physically active... 14:53 when I go... I travel a lot... stay in a hotel... 14:57 Hmmm... hmmm... and the last time I checked in, 15:00 and they said, "I have you on the 19th floor... " 15:03 I said, "No, I want to be able to walk the stairs... 15:06 you need to put me down lower" I said... 15:09 and he goes... "Well, I have the 4th floor. " 15:10 I said, "That's good enough" 15:12 So, I took my suitcase to the room 15:15 because it was heavy... Right... 15:16 took it to the room... after that 15:18 "Don't use the elevator again until you're leaving the hotel" 15:23 Yes... "Take the stairs... " 15:25 because in modern living... we have to force ourselves, 15:30 we've got to create the activity don't take the elevator, 15:34 don't take the escalator, take the stairs when you see it, 15:38 take the stairs... That is so true... 15:41 Right and it's so simple, you're brushing you teeth 15:43 move... when you're brushing your teeth, okay... 15:45 walking through your house... walk briskly through 15:48 the house... let's do the stuff we used to do 15:50 let's sweep... let's hang things up... 15:53 let's move... that's what gives the body activity... 15:57 but now we sit... we do the remote control... 16:00 That's true... Right... the vacuum cleaner... 16:02 whoosh... Or you have the robot... 16:04 robot instead of the vacuum cleaner right... 16:07 and we don't hang clothes on the line anymore... 16:09 I remember growing up, we were out there... 16:11 fighting with the clothes, pulling them off the line, right 16:14 now we just throw them into the dryer... 16:16 throw them in the wash, take them out, 16:18 throw them into the dryer... okay... then put them away... 16:20 Right... So activity has just been moved 16:24 right out... at the expense of technology... 16:27 Hmmm... We're not saying, 16:29 "Get rid of the technology... " but we have to be mindful 16:33 of what's happening... right... Absolutely... 16:35 we have to be mindful... so, we've got to say, 16:37 "I've got to be physically active on purpose... " 16:39 I'm taking that out from Joyce Meyer, 16:42 she says, "Be physically active on purpose... " 16:45 you got to purposely do it... you got to think that 16:47 "What can I do to be active?" you see... 16:50 That's very true... we have to be intentional... 16:53 we have to be intentional... and some people say, 16:55 "Well, you know, I can't sleep at night. " 16:56 I say, "Why can't you sleep at night?" 16:58 they say, "because I'm not so tired... " 17:00 because you haven't done anything all day... 17:01 you've just been sitting around all day... 17:03 the body is not going to want to sleep if you haven't anything 17:05 all day... right... so you've got to be 17:07 able to move... so you're tired, so you can sleep... 17:09 Right... right... right... right So, that stress management, 17:14 the sleep... being physically active... 17:19 now you start triggering those mitochondria... 17:22 Hmmm... okay, you start creaking those 17:24 mitochondria... they're saying, 17:25 "Oh, we have stuff going on here... 17:26 we've got to increase numbers here 17:28 so that we can burn some calories here... let's move it" 17:32 otherwise the less exercise you do... 17:35 the more tired you become... That is really true... 17:39 right... you say, "I'm so tired... 17:41 I don't want to do anything... " and that's how I was... 17:43 because I gained... all this weight... 17:44 when I first got married... 17:48 Let's talk about your journey a bit... 17:50 So were you really thin before you got married? 17:55 Oh yeah... I was just like... maybe like 140 or 150 pounds... 17:58 you know, slim, you know... I had my first child... 18:03 lost all the weight... right back down to... 18:06 where I could fit into those nice little outfits, 18:09 I said, "Yeah, that's what I'm talking about... " 18:11 Okay... I had my second child, oh my goodness... 18:13 I ballooned... okay... 18:15 okay... it was little harder, so I didn't quite get back down 18:18 but then, it was a stressful time in my life... 18:21 I was in Residency... so I was staying up 18:24 24 to 30 hours... long hours, so now, my metabolic switch 18:31 got changed... you see... Hmmm... hmmm... 18:35 you know, so, even though I was active... 18:37 I mean... I would run around the hospital, you know, 18:40 you're running up and down the stairs, 18:41 you don't stand at the elevators, 18:43 but my switch was changed, because my sleep was messed up 18:47 Right... right... you see... and then it continued 18:50 and when I got into private practice... 18:51 working long hours... I'd be working till midnight, 18:55 one o'clock in the morning, 18:57 and then I'd be getting up at 6 o'clock in the morning, 18:59 then I'd come home... I'd say, 19:00 "Well, I'm so busy during the day... 19:02 I don't have time to eat... I'd come home, I'm so tired, 19:04 I'm tired... but I'm hungry... Right... 19:06 so, I'm saying, "Oh, well, I got some fruit juice here... " 19:10 loaded calories... right? so it's adding insult to injury 19:14 because my insulin is already high 19:15 because my cortisol is high so now I just poured more on it 19:18 okay... and I just... I just ballooned... 19:23 I just ballooned... it was unbelievable... 19:28 Over a period of how much time? 19:30 I would say... over a 10-year period... 19:33 and then it accelerated over like a 3-5 year period... 19:37 Hmmm... I think I got some 19:38 before-and-after pictures right? 19:40 Yeah, we're going to put one up... 19:41 it was really something when I looked at myself 19:43 you see... look at this... Yes... 19:46 that was unbelievable... when I looked at myself, 19:50 I started crying... I said, "Wow, is that me?" 19:53 Hmmm... I'm like, "That couldn't be me 19:55 how could that be me?" It was me... and I'm sitting 19:59 talking to patients... like I'm talking to you 20:00 saying, "Oh, you got metabolic syndrome... 20:02 you got to lose weight you got to move... 20:04 you got to do this... " and as I'm talking to them, 20:07 I'm listening... I'm thinking "Uh... you are talking 20:09 to yourself... right?" Hmmm... hmmm... 20:11 "this is you... that you've got to change" you see... 20:14 and so then... that's when I started my journey 20:17 I was racing home so that I could get to bed on time... 20:20 right... so all my cortisol... got to get the cortisol down... 20:24 get the melatonin to come up, get to sleep... 20:27 being physically active, not eating late 20:29 and getting rid of the empty calories... 20:32 now that's really important... 20:34 Let's talk about that... You know, empty calories... 20:36 Such as...? a glass of juice... 20:39 Hmmm... like people say, 20:40 "but it's orange juice... " 20:42 Hmmm... or "it's cranberry juice... " 20:44 and orange juice... what is the orange juice 20:46 used for? to raise blood sugar 20:48 in hypoglycemics... Thank you... so why would you 20:51 drink an 8-ounce glass of orange juice? 20:52 there's no fiber in it... so, if you want the orange... 20:57 eat the orange... Right... 20:59 if you want the apple... eat the apple... 21:00 don't do the apple juice... don't do the orange juice 21:03 even in pediatrics... even in children... 21:05 we say, "Don't... give them straight juice... " 21:07 we say, "dilute it... dilute it... dilute it" 21:09 you see, so, why would we think that we can do that 21:12 and we're going to get away with it... 21:14 it's just empty calories... calories we don't need... 21:17 it's easy... a swallow... you got easily 500 calories 21:20 right there... right... and then you add to that 21:23 then people drinking sodas and then they say, 21:26 "But you know, I don't do the dark sodas... 21:29 I do the white sodas... " it doesn't matter 21:31 if it's dark or white... right they've all got 12 teaspoons 21:34 of sugar... that's going to give you a bunch of 21:37 empty calories that you don't need... right? 21:38 That's right... that's right... 21:40 and even the artificial sweeteners 21:42 Yes... they actually cause weight gain. 21:44 Yes... they have studies that show that... it actually causes 21:49 so if you think that you're getting away 21:51 with not using sugar 21:52 even if you're not... 21:54 it's the chemicals... Yes... the chemicals... 21:56 and it changes the... it's a path in the brain... okay 22:00 it's a path in the brain... also in the metabolism 22:03 and it's just not healthy for you... 22:05 Right... Again about weight gain, 22:08 there's also about toxicity... if the body is toxic, 22:11 guess where it stores toxins? 22:14 In the fat... 22:16 In the fat... so the toxins are in the fat... 22:18 Right... so the body says, 22:20 "Okay, you're all toxic... you're eating all this... 22:22 not even real stuff, not even real food... " 22:24 Right... Exactly... 22:25 so the body says, "Let me just deal with this, 22:28 let me protect this person, okay, let's just layer that on 22:31 okay, let's layer it on 22:34 because that's where the toxins are... " 22:35 that's why, if you're going to lose weight, 22:37 you got to do it in a healthy way... 22:39 Hmmm... hmmm... 22:41 so your body is detoxing at the same time... 22:43 you've got to have those green leafy vegetables... 22:45 you've got to have the fiber, your beans, your legumes, 22:48 all of those... so that it can take out those toxins 22:51 as you are shrinking down, or else you're going to be 22:54 skinny and sick... And sick... because the body 22:57 will re-absorb the toxins... Thank you... 22:59 the toxins have to come out... They've got to come out. 23:02 You know, Dr. Christine, I know some physicians that say, 23:05 "Oh you don't need to detox the body... 23:07 it naturally detoxes" no, you do need to detox 23:10 We do need to detox... We're taking in toxic air, 23:13 toxic water, toxic food, Toxic everything... 23:16 Everything... Right... right... 23:18 you know the body... it is fearfully and wonderfully made 23:20 and we've got organs of elimination 23:22 we've got the skin, we've got the lungs, 23:24 we have the kidneys, we've got to drink 23:25 and flush the kidneys... 23:27 we've got the gastrointestinal tract 23:29 we've got the liver which is fabulous... 23:30 Hmmm... hmmm... okay... but... when you have 23:33 all these toxins coming in... you have to support 23:37 that process... Hmmm... 23:39 and not keep adding to it... you know, if you're eating 23:41 chicken that's got a lot of hormones in it, 23:43 do you know what they do 23:45 to make those chickens grow so fast... 23:47 and if you're eating those chickens 23:49 You're going to grow fast... Exactly... right... 23:51 and your body has to detoxify... 23:54 I've had to take little girls off chicken... 23:57 because their menstrual cycles are being messed up... 24:00 right? Yes... yes... 24:02 and the hormone processing 24:04 happens in the level of the liver... 24:05 so we have to support the organs... 24:07 of detoxification... as we are losing the weight, 24:11 so it's a comprehensive program... 24:13 Yes... it's a comprehensive approach 24:14 you have to look at everything, and not just one thing... 24:18 And see... that is key too... because 24:21 so often we'll say, "Okay, I got to reduce calories" 24:24 "Okay, well I can't do carbs" "Okay, well I can't do gluten" 24:28 "Okay... " and so you take one thing 24:30 instead of looking at the whole picture... 24:34 and it's the whole picture... 24:36 that says, "Okay, this is your unique profile, 24:40 this is what we need to do... " and that's the kind of physician 24:44 you are... I know you are, and I think that's so incredible 24:48 because, it's unusual to see allopathic physicians 24:53 who do integrative medicine... 24:56 Well, that's what I'm about... 24:59 and I know that some people may be feeling... 25:01 "Oh, my goodness, that just seems such a lot... " 25:03 well do the best with what you've got... 25:06 Hmmm... hmmm... okay, and you start somewhere... 25:09 but you do something... okay... you say, 25:12 "Well, I can't walk 30 minutes a day... I'd be so tired... " 25:16 then you walk 5 minutes a day... but do it everyday... 25:19 Right... okay... 25:21 and if you've been going to bed at midnight... 25:23 okay, say, "Okay, well, I going to try to go to bed at 11:30" 25:26 just do something and make a change 25:29 in the right direction... if you have something 25:31 that's horizontal like this, even a little change... 25:33 like that... now you're going completely 25:35 in a different direction than if you're like this 25:37 or you're like that... so even little change 25:39 the trajectory will end up being a huge change over time... 25:43 And see that's such a good point because, I think, 25:46 people need to know that you're not expected 25:49 to do everything... cold turkey... and just... 25:52 everything perfectly right away, make some little changes 25:56 Little steps... Increase your water everyday... 25:58 right... drink a little bit more water... 26:01 Drink a little bit more water when you wake up... 26:03 so, I have bought myself a Brita Filter, 26:06 Hmmm... hmmm... you know, the one where you can 26:08 put the single bottle one, right at your bedside, 26:10 because if you know that you'll get up 26:12 and then forget about that... so, then, it's right there, 26:14 it's my reminder... "Okay, I need to have 26:17 all 22 ounces gone... by the time I move out of the bedroom 26:22 Hmmm... Right... so, I've got it 26:23 right there and I can drink that water right away... 26:25 so you got to write down your goals 26:29 and then implement it... if you just think about it, 26:32 it's hard just to think about something 26:34 Right... and implement... 26:35 you got to say, "Okay, I'm going to go to bed at this time... " 26:38 I'm going to walk for 5 minutes, okay... 26:41 okay, if you've been eating a lot of meat... you say, 26:43 "Well, maybe I'll change to fish" 26:45 you see... if you've been eating a lot of chips... 26:47 okay, you say, "Well, maybe instead of getting 26:50 a bag of chips... I might get a bag of carrots, 26:53 you see, so you make these little changes... 26:56 Yes... in that direction... 26:57 and over time... it becomes part of your habit, 27:00 we don't need to make quick weight loss, 27:02 and then bounce right back... we want it to be a lifestyle, 27:05 Exactly... 27:06 you see that's what we're looking for... 27:08 We are looking for change that's sustainable... 27:11 That's it... 27:12 Not the "flash in the pan change" 27:14 but change that's sustainable... you have been so insightful 27:19 and such a blessing... thank you so much 27:20 for being with us... 27:22 You're welcome... so happy to have been here... 27:23 I want you to do more for Dare to Dream... 27:25 You have to come back and do more for us... 27:27 I'll be happy to do that... Thank you so much... 27:29 Well, that's the end of our Program for today, 27:32 you know, Dr. Salter gave us some great tips 27:34 some great points and we can use them 27:37 and implement them, the Bible says that 27:39 we are fearfully and wonderfully made... 27:41 and that is truly, truly, so... so, make sure that you 27:46 appreciate this body that God has given you... 27:49 by taking care of it and taking these steps... 27:52 that's the end of our Program for today... 27:54 thanks so much for tuning in... 27:56 join us next time... because you know what... 27:58 it just wouldn't be the same without you... |
Revised 2023-11-15