Weaning Off Obesity Medications with Aliza Olive and Kellie Bader [Ep. 103]

WEBVTT

00:00:00.000 --> 00:00:00.930
This is the well think.

00:00:00.930 --> 00:00:02.129
Well, Well live well podcast.

00:00:02.129 --> 00:00:09.029
I'm Lisa Salisbury, And this is episode 103 weaning off obesity medications with Aliza Olive and Kellie Bader.

00:00:09.630 --> 00:00:12.750
Aliza and Kellie are the co-founders of med free maintenance.

00:00:13.160 --> 00:00:16.179
Aliza is a pediatric intensivist and Kellie.

00:00:16.199 --> 00:00:21.899
He is a pharmacist, but they both have extensive backgrounds in macro coaching and nutrition.

00:00:22.320 --> 00:00:30.870
In this podcast, they are functioning only as coaches, not as medical professionals, as they make it clear, they are not prescribers of these medications.

00:00:31.109 --> 00:00:34.469
However, I do think it's interesting to note their professional background.

00:00:34.993 --> 00:00:52.112
They founded med free maintenance as a tool for women and men coming off GLP one medications to prevent weight regain today, Aliza and Kellie, and I discuss what it takes to lose weight, regardless of medication status, what it's like being on these medications and especially what to do.

00:00:52.112 --> 00:00:57.213
If you think you might want to try weight loss medication, but you don't want to be on it forever.

00:00:57.603 --> 00:01:05.102
Please note this is not medical advice and you definitely should consult with your own doctor to see if you are a candidate for weight loss medication.

00:01:05.373 --> 00:01:10.322
You may also need to ask her or him if weaning off is reasonable and in your best interest.

00:01:10.623 --> 00:01:12.483
Now, please enjoy this episode.

00:01:16.325 --> 00:01:23.224
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

00:01:23.855 --> 00:01:25.415
I'm your host, Lisa Salsbury.

00:01:25.805 --> 00:01:31.465
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

00:01:32.075 --> 00:01:38.015
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

00:01:40.852 --> 00:01:43.453
Welcome back to the eat well, think well, live well podcast.

00:01:43.462 --> 00:01:47.703
I am super delighted to welcome Aliza Olive and Kellie Bader here.

00:01:48.013 --> 00:01:54.322
They are the co founders of Medfree Maintenance and they are all about helping women and probably men.

00:01:54.332 --> 00:01:54.923
I'm not sure.

00:01:55.302 --> 00:01:56.653
Um, I'm getting some nods.

00:01:56.653 --> 00:01:57.123
Yes.

00:01:57.983 --> 00:02:00.893
Wean off some of the weight loss medication.

00:02:00.893 --> 00:02:07.602
So I'm really excited to have a great conversation about These medications that a lot of us are curious about.

00:02:07.602 --> 00:02:13.883
So if you guys could just introduce yourselves, tell us a little bit about what you do, and then we'll just jump into our conversation.

00:02:14.703 --> 00:02:14.812
Yeah,

00:02:15.043 --> 00:02:15.393
Sure.

00:02:16.393 --> 00:02:17.122
So I'm Kellie.

00:02:17.233 --> 00:02:33.203
we started this business to help women that decided that they wanted to use these medications, but never really intended to be on them long term have a solution to be able to transition off of medication without that big fear of the weight gain.

00:02:33.212 --> 00:02:41.796
And we hear in the studies that, weight gain statistics are so incredibly high and it's, it's okay.

00:02:42.766 --> 00:02:45.206
Common question, like, can we avoid this?

00:02:45.296 --> 00:02:46.937
Is that the way it has to be?

00:02:46.967 --> 00:02:49.546
And so we've found a solution for that.

00:02:50.264 --> 00:02:50.914
I'm Aliza.

00:02:51.014 --> 00:02:52.175
I'm Kellie's partner.

00:02:52.264 --> 00:02:59.594
I personally took some aglutide to lose about 20 pounds, uh, postpartum, after I finished breastfeeding my second baby.

00:03:00.055 --> 00:03:12.995
and same as Kellie, we both have a macro coaching background, and really just wanted to have a space for people who don't want to be on the medications forever, for whatever reason, to be able to wean off without gaining their weight back.

00:03:13.681 --> 00:03:14.631
Okay, perfect.

00:03:15.360 --> 00:03:19.790
So my first question is always when I talk to someone about these.

00:03:20.020 --> 00:03:20.401
drugs.

00:03:20.411 --> 00:03:25.811
First of all, let's kind of define, if you would, what class of drugs we're talking about.

00:03:25.820 --> 00:03:27.830
So I think we've seen a lot.

00:03:27.841 --> 00:03:33.100
There's so many now because it used to just be Ozempic and now there's a lot.

00:03:33.110 --> 00:03:38.911
So if you could speak to what these drugs are, and then maybe who should consider using them.

00:03:39.552 --> 00:03:45.302
Yeah, so, we are generally working with people taking any version of a GLP 1 medication.

00:03:45.312 --> 00:04:12.092
So, the brand names are Ozempic, Wegovy, there's a ton, and then the more generic names, I always pronounce it wrong, but Semaglutide, uh, Terzepatide, In general, we're going to be working with people who are on the compounded medications because if somebody's getting it from a physician and their insurance is covering it for diabetes or some reason where they should be on it long term, we are not here to tell anybody stop taking your medication against your doctor's advice.

00:04:12.372 --> 00:04:17.882
We're just here for people who are using it for weight loss and want to come off at some point.

00:04:18.446 --> 00:04:24.466
I think that's an important distinction that you're not really coaching people that are on these drugs for the type two diabetes.

00:04:24.985 --> 00:04:30.891
You're, Really looking to the folks that are using it for weight loss, and those are my clients as well.

00:04:31.221 --> 00:04:40.971
I'm not a type 2 diabetes coach, and so, yeah, I'm definitely coaching folks that are, generally their blood work is okay, but they want to drop weight.

00:04:41.745 --> 00:04:43.805
And I think the 2nd, half of your question was.

00:04:44.201 --> 00:04:46.110
Who should be taking the medications.

00:04:46.461 --> 00:04:50.670
Kellie and I both agree that these medications are a great tool for your toolbox.

00:04:50.690 --> 00:04:53.891
We have so many tools out there that can be used for weight loss.

00:04:53.891 --> 00:05:02.130
There's macro coaching, there's calorie counting, there's 8 million diets out there that generally fail and people gain weight back when they come off of them.

00:05:02.531 --> 00:05:09.651
Um, and this medication is here and it's easy to get at this point and it just really.

00:05:09.951 --> 00:05:14.271
Helps people who have struggled to lose weight, get the weight off with a lot less.

00:05:15.177 --> 00:05:27.117
don't want to say hard work because there is still mental work and everything that needs to be done and that's what we're here to help with, but the actual weight loss is just much physically easier because you don't have that constant.

00:05:27.807 --> 00:05:29.817
I'm in a calorie deficit and I'm hungry.

00:05:29.827 --> 00:05:31.108
When can I eat next?

00:05:31.108 --> 00:05:32.708
How much can I eat right now?

00:05:32.708 --> 00:05:32.918
And so on.

00:05:32.927 --> 00:05:33.838
still lose weight.

00:05:33.887 --> 00:05:37.908
It just takes away that component and helps you get the weight off.

00:05:37.908 --> 00:05:40.478
And it's a really great launching point for people.

00:05:40.608 --> 00:05:40.778
I

00:05:41.447 --> 00:05:45.077
So, that kind of answers my next question, which is, what are the benefits?

00:05:45.668 --> 00:05:47.127
Why, why do we want to take these?

00:05:47.127 --> 00:05:50.725
So, clearly, what you're saying is it helps you feel not as hungry.

00:05:51.055 --> 00:06:01.644
When you're in a deficit, anything else that you find as benefits over and above, just most people try to lose weight by managing their nutrition, which is.

00:06:01.992 --> 00:06:03.283
the tried and true method, right?

00:06:03.293 --> 00:06:05.552
That's how we, that's how we lose weight.

00:06:05.583 --> 00:06:08.043
what are the benefits on top of that?

00:06:08.612 --> 00:06:12.182
I think that this works really well for people to gain momentum.

00:06:12.192 --> 00:06:28.776
So when you're trying to lose weight and you're in a traditional diet, a lot of times, like Aliza was just saying, you're struggling every knuckling to, and as a coach, like, We don't want you to be struggling through that.

00:06:28.786 --> 00:06:31.247
So we help you build momentum.

00:06:31.257 --> 00:06:33.346
These drugs help you build momentum.

00:06:33.737 --> 00:06:38.596
So once you start seeing that weight loss, you're like, Oh, wow, this is, this is working.

00:06:38.617 --> 00:06:41.036
And so then that feels really, really good.

00:06:41.086 --> 00:06:41.396
Right?

00:06:41.437 --> 00:07:01.076
And so then you start building these habits alongside of the medication so that you can, Make this sustainable long term and not sustainable as in using the med, which like I said, like we already said, we're not against you continuing to use the medication, but most people that we are talking to are trying to get off the medication.

00:07:01.076 --> 00:07:13.807
So if you can gain that momentum, you know, we talked to so many people and they've tried everything and then we get someone that's like, oh, you just don't have enough willpower and determination.

00:07:13.807 --> 00:07:17.555
And it's like, no, These people do have enough willpower and determination.

00:07:17.555 --> 00:07:18.654
It's just not working.

00:07:19.064 --> 00:07:40.334
It's, and so now we have this drug in our toolbox that we can use to start to build momentum and start to see some of those wins so that we can gain that momentum to start drinking more water, start exercising regularly, start strength training, start eating your protein, start eating your fiber, do all those things that merely make you feel good.

00:07:40.375 --> 00:07:43.074
And then you're like starting to sleep better.

00:07:43.105 --> 00:07:44.495
You have more energy.

00:07:44.975 --> 00:07:53.875
It's just like this wonderful cascade so that you're building those habits while you're on medication so that you can eventually transition off.

00:07:54.504 --> 00:07:55.425
Does that make sense?

00:07:56.175 --> 00:07:57.194
Yeah, definitely.

00:07:57.225 --> 00:08:11.704
I, I always wonder too, if when you're on these medications and you start to see some of the portions that are actually, you're fine with basically, you're like, Oh, I guess I don't need an entire, like a whole sandwich.

00:08:11.714 --> 00:08:15.995
I guess really what is fine for me is a half sandwich or three quarters of a sandwich.

00:08:16.384 --> 00:08:23.175
And I actually feel fine as far as energy levels and concentration and those kinds of things, not like all of the other things that are.

00:08:23.324 --> 00:08:43.455
Not associated with hunger, because a lot of times I think, well, if I don't eat enough, I'm going to have low energy, or I'm going to have this afternoon slump, or I'm going to, like, other reasons besides I'm going to be hungry if I don't eat enough, and so I wonder if it helps people realize, like, wow, I really don't need as much food as I thought I did.

00:08:44.085 --> 00:08:45.144
Do you find that to be true?

00:08:45.782 --> 00:08:51.701
I think that sometimes people on the medications do struggle with getting enough, and we really have to work on that.

00:08:51.711 --> 00:08:53.501
So, making sure that you're not it.

00:08:53.831 --> 00:08:56.331
just eating 800 to 1200 calories.

00:08:56.341 --> 00:09:01.672
So getting enough so that you have those energy levels so that you're not losing your hair.

00:09:01.892 --> 00:09:07.072
So like all those side effects, disrupting your hormones that can come along with not eating enough.

00:09:07.091 --> 00:09:08.201
It's very important.

00:09:08.221 --> 00:09:12.381
So, but yes, you're also seeing that like, okay.

00:09:13.116 --> 00:09:28.277
This is maybe what a correct portion could look like and I now I have the time because I don't have this enormous food noise to look at the label and see what's the serving size even what what does that mean and how much is that because a lot of time like before.

00:09:28.647 --> 00:09:30.626
I started looking at labels.

00:09:31.006 --> 00:09:33.647
I thought peanut butter was a great source of protein.

00:09:33.657 --> 00:09:35.506
I was like loading up on the peanut butter.

00:09:35.506 --> 00:09:39.506
And then when I started looking at the label, it's like, Oh, wow.

00:09:39.567 --> 00:09:40.167
Okay.

00:09:40.797 --> 00:09:42.937
No wonder I was gaining weight.

00:09:43.037 --> 00:09:47.476
so it gives you that opportunity to slow down, look at those food labels.

00:09:47.517 --> 00:10:04.273
And another, you know, points that I want to make is This is your opportunity while you're on medication and you don't have as much food noise to address some of those, like, emotional eating things that come up that we deal with as coaches, stress eating.

00:10:04.753 --> 00:10:05.863
Why are we stress eating?

00:10:05.873 --> 00:10:09.722
Because that's, that's a possibility that it still happens even with the medication.

00:10:09.722 --> 00:10:18.113
And so when you can identify it and start making those changes while you're on medication, it'll make coming off of the medication so much easier.

00:10:18.113 --> 00:10:20.673
You can go, okay, when I was on the medication.

00:10:21.243 --> 00:10:24.883
When I was in this super stressful situation, what did I turn to?

00:10:24.883 --> 00:10:26.003
Because I wasn't hungry.

00:10:26.773 --> 00:10:32.243
How did I deal with my stress in a different way then and starting to, um.

00:10:33.087 --> 00:10:41.278
Pick up on some of those things is certainly, I think, an advantage and is another way that the medication can make you gain some momentum.

00:10:41.278 --> 00:10:42.087
If that makes sense.

00:10:43.128 --> 00:10:43.788
Definitely.

00:10:44.508 --> 00:10:47.727
Speak a little bit, if you could, about food noise.

00:10:47.967 --> 00:10:52.727
This is something I hear a lot about the benefits of taking this medication.

00:10:53.107 --> 00:10:58.768
And I do have clients on this, and they, they tell me, like, the food noise is reduced.

00:10:58.778 --> 00:11:12.732
But for people that maybe, you know, If you don't have that, or they wonder, is what I'm feeling termed, quote unquote, food noise, if you could just speak a little bit about what you believe that to be and how, how it reduces that.

00:11:14.597 --> 00:11:16.408
personally don't think I have food noise.

00:11:16.437 --> 00:11:18.668
I am hungry all the time.

00:11:19.087 --> 00:11:20.597
I am just one of those people.

00:11:20.618 --> 00:11:22.947
I probably have a relatively high metabolism.

00:11:23.248 --> 00:11:25.383
and I could eat All day.

00:11:25.462 --> 00:11:29.373
I'm one of those, like I had breakfast, it was full of fiber, full of protein.

00:11:29.403 --> 00:11:32.403
And two hours later I'm like, okay, well I need second breakfast.

00:11:32.403 --> 00:11:33.472
I need my protein bar.

00:11:33.863 --> 00:11:43.903
and so the main benefit for me was not feeling like I needed that and being able to actually space my meals out more appropriately.

00:11:43.903 --> 00:11:46.763
So I had breakfast and then I had.

00:11:46.982 --> 00:11:47.423
Lunch.

00:11:47.653 --> 00:11:53.993
Um, and maybe I had a smaller, you know, protein snack in between, but not like a full second breakfast.

00:11:54.373 --> 00:11:58.072
and, you know, I personally never went on a very high dose.

00:11:58.143 --> 00:12:00.812
I didn't want to be on a very high dose.

00:12:00.832 --> 00:12:20.673
I didn't want, as Kellie said, I didn't want to be in that 800, 000 calorie point where your metabolism is really just Um, and so I ate breakfast, lunch and dinner and probably a little bit of dessert and still had red wine in the evenings while I was on the medication.

00:12:20.972 --> 00:12:28.927
so I can't personally speak to the food noise, but I know a lot of people who struggle with their weight have that where They just think about food all day.

00:12:29.057 --> 00:12:33.748
I think about food all day, but it's because I'm actually hungry and I just want to eat because I have that feeling.

00:12:34.518 --> 00:12:51.817
But I think the food noise part of it is a lot more mental where it's just like, I love food or I love that feeling that sugar gives me and being on the medication, as you said, sort of can train your brain where you're not having that feeling all the time where it's like, Oh, I need candy.

00:12:51.817 --> 00:12:52.437
I want candy.

00:12:52.437 --> 00:12:53.087
I want soda.

00:12:53.087 --> 00:12:53.778
I want this.

00:12:54.258 --> 00:12:55.278
And you realize.

00:12:55.817 --> 00:12:56.597
I don't need that.

00:12:56.908 --> 00:13:01.057
I've lived for however many months you're on the medication without having that feeling.

00:13:01.278 --> 00:13:10.057
And so then when you come off, you can use what you learned from having coaching while on the medication to then change the way you feel about that.

00:13:10.077 --> 00:13:11.888
Or it may just go away entirely.

00:13:12.143 --> 00:13:17.302
Yeah, and to add on to that, like, I think the food noise, it has so many levels to it.

00:13:17.302 --> 00:13:19.653
Like, I don't know that there's like a true.

00:13:20.347 --> 00:13:29.248
Exact definition of it, but I think it's a combination of emotional eating stress, you know, which is also stress cravings and hunger.

00:13:29.258 --> 00:13:33.508
Like it's this combination, this triad of all the things.

00:13:33.538 --> 00:13:37.087
And so if we can, while we're on medication, we don't feel that.

00:13:37.087 --> 00:13:38.957
And so we can start to, okay.

00:13:39.467 --> 00:13:39.738
Okay.

00:13:39.768 --> 00:13:41.087
I don't feel hungry now.

00:13:42.408 --> 00:13:45.717
If I go off medication, some of the food noise is going to come back.

00:13:45.982 --> 00:13:51.222
But how can we prevent as much as possible with your fiber with your protein?

00:13:51.423 --> 00:13:53.942
kind of like spacing out your meals.

00:13:54.263 --> 00:14:08.092
Another thing to go along is while you're on medication, we don't want you skipping meals because that's not something that's going to be done in the future because otherwise it's going to cause that food noise to be even higher.

00:14:08.763 --> 00:14:15.552
what I've heard people explain that come off the medication, they still have the food noise.

00:14:16.178 --> 00:14:23.828
They've learned to deal with it better while they were on medication and they've improved their relationship with food.

00:14:24.188 --> 00:14:28.249
So, I think that that piece of it is really important.

00:14:28.259 --> 00:14:38.928
That's why, that's why coaching while you're still on medication is really, really valuable and while you're transitioning off because we've got to get past that.

00:14:39.683 --> 00:14:40.923
This is me in the past.

00:14:41.274 --> 00:14:44.083
I'm either on a diet or I'm F it.

00:14:45.178 --> 00:14:47.278
It's either one of those two, right?

00:14:47.339 --> 00:14:51.009
And so it's like, on or off, the food is good or bad.

00:14:51.499 --> 00:14:58.288
And you can discover while you're on the medication that like, Oh my gosh, I still can have some of these things and still lose weight.

00:14:58.328 --> 00:14:58.808
Oh my gosh.

00:14:58.808 --> 00:15:07.639
That means that I should be able to maintain my weight while still having, you know, 20 percent some fun foods and, and then making sure I'm getting enough.

00:15:07.668 --> 00:15:10.269
I like to use the word enough and getting nourishment.

00:15:10.719 --> 00:15:24.249
Because getting that enough, getting all that protein, that fiber and those vitamins from fruits and vegetables and all those good things, that's going to reduce that food noise a little bit because your body is nourished the right way.

00:15:24.249 --> 00:15:32.158
So just like Aliza said, like it's a combination of all of this stuff together that really makes it work.

00:15:32.878 --> 00:15:33.298
I like that.

00:15:33.298 --> 00:15:38.248
You talk about not skipping meals because that's not how we're going to maintain.

00:15:38.788 --> 00:15:39.128
Yes.

00:15:39.128 --> 00:15:52.488
You're talking to women who don't want to be on medication long term, but you're also trying to create lifestyle change, which is what this, these medications and what, I mean, frankly, what I'm trying to do with coaching without the medications.

00:15:53.702 --> 00:16:01.153
Which works great for a lot of people, but since we have this other tool, if I have a client ask about it, I'm like, yeah, totally ask your doctor.

00:16:01.243 --> 00:16:15.467
Totally, you know, like, obviously I can't make a recommendation because that's I'm not a doctor, but when we work on changes, I'm always working on things that we want to do as a lifestyle, not as a short term thing.

00:16:15.477 --> 00:16:22.687
If you don't think that you can exercise six days a week, like let's not make that a goal just for the weight loss period.

00:16:22.937 --> 00:16:27.298
If you want to be a person that goes on a walk every single morning, great.

00:16:28.067 --> 00:16:34.062
But Only if that's the way you think you're 60 and 70 year old self lives as well, right?

00:16:34.062 --> 00:16:39.452
So, I think that's really important that you're building a lifestyle even on these medications.

00:16:39.462 --> 00:17:00.528
It's not just a short term diet The other thing I want to just bring up is you're talking about enough This I think is such a key when people are on the medication, so many people, when we talk about some of the side effects, which I do want to ask about, but one thing I think that has been really scary to people is the muscle loss.

00:17:00.557 --> 00:17:02.158
Oh my gosh, you're going to lose muscle.

00:17:02.597 --> 00:17:04.857
And I'm always like, Hey, you're going to lose muscle.

00:17:04.877 --> 00:17:08.107
If you drastically diet any kind of way, if you cut.

00:17:08.472 --> 00:17:13.893
Your calories, any kind of way, if you're going to eat like a toddler and only eat 1200 calories, you're going to lose muscle.

00:17:13.903 --> 00:17:15.682
Like, I'm sorry, that's just the way it is.

00:17:16.049 --> 00:17:16.819
Am I correct?

00:17:16.954 --> 00:17:18.105
Absolutely.

00:17:18.289 --> 00:17:20.839
not the medication causing you to lose muscle.

00:17:20.869 --> 00:17:22.880
It's because you're not eating enough protein.

00:17:23.279 --> 00:17:24.480
Because you're not eating enough.

00:17:24.519 --> 00:17:24.990
Period.

00:17:25.230 --> 00:17:25.619
Yeah?

00:17:25.755 --> 00:17:26.605
Absolutely.

00:17:27.095 --> 00:17:28.765
Yes, you're absolutely correct.

00:17:28.805 --> 00:17:32.214
This happens on all like all low calorie diets.

00:17:32.244 --> 00:17:33.015
This will happen.

00:17:33.015 --> 00:17:35.404
So it's not specific to the drug.

00:17:35.650 --> 00:17:39.799
Yeah, it's not the medic, it's not the medication that causes muscle loss.

00:17:39.819 --> 00:17:45.549
It's a low, low caloric intake with not enough protein and no strength training that's going to cause muscle loss.

00:17:46.549 --> 00:17:46.980
Perfect.

00:17:47.420 --> 00:17:51.640
tell me a little bit about why protein helps preserve muscle,

00:17:51.880 --> 00:17:58.019
That's the whole concept behind macro counting and what makes it superior to pure calorie counting.

00:17:58.029 --> 00:18:03.650
So, you know, back in the eighties and nineties, it was count your calories, eat as little as possible.

00:18:03.799 --> 00:18:04.759
You will lose weight.

00:18:05.160 --> 00:18:05.549
Sure.

00:18:05.589 --> 00:18:10.690
You're going to lose pounds on the scale, but you're going to be losing muscle along with fat as well as water weight.

00:18:10.730 --> 00:18:18.079
And macro counting really came from more of the, CrossFit bodybuilding worlds where people wanted to have a lean physique.

00:18:18.545 --> 00:18:24.184
With muscle mass, and they realize that the thing that you need in that calorie deficit is protein.

00:18:24.664 --> 00:18:26.795
Our muscles are made out of protein.

00:18:27.005 --> 00:18:38.654
So if you are eating 1200 calories a day and 40 grams of protein, your body is going to preferentially break down muscle because it's more available to the body to break down what it goes to first.

00:18:39.115 --> 00:18:43.035
So if you're eating protein and feeding your muscles, what they're built of.

00:18:43.734 --> 00:18:48.345
your body will then start preferentially breaking down your fat cells instead of the muscle.

00:18:48.664 --> 00:18:51.255
and so that's really where this whole concept comes from.

00:18:52.164 --> 00:18:54.105
Most Americans don't eat enough protein.

00:18:54.305 --> 00:19:00.984
We've actually had arguments on social media with people who say, well, the ADA says, you know, you only need 60 grams of protein.

00:19:00.984 --> 00:19:02.922
So why are you telling people to eat more than that?

00:19:02.922 --> 00:19:04.224
Well, because the ADA is wrong.

00:19:04.295 --> 00:19:08.904
Like some of our government bodies and the recommending, you know, we have the food pyramid for how long?

00:19:08.914 --> 00:19:12.039
And that That's just not how life works either.

00:19:12.329 --> 00:19:16.144
so, we really think that people need to be getting about 0.

00:19:16.183 --> 00:19:18.953
8 to 1 grams per pound of ideal body weight.

00:19:18.963 --> 00:19:24.804
If someone weighs 250 pounds and they want to weigh 150 pounds, no, they should not eat 250 grams of protein.

00:19:24.814 --> 00:19:26.759
That's just, you know, That's crazy.

00:19:27.209 --> 00:19:38.439
Um, but getting over a hundred grams a day doable and a huge shift for your goals and your ability to be able to keep on, losing fat and not muscle.

00:19:38.588 --> 00:19:40.778
And our big thing is slow, sustainable changes.

00:19:40.788 --> 00:19:43.628
So if you're eating 40 grams a day, let's get you to 50.

00:19:44.134 --> 00:19:45.173
And then we'll take it from there.

00:19:45.183 --> 00:19:46.114
We'll go to 60.

00:19:46.173 --> 00:19:47.114
We'll go to 70.

00:19:47.483 --> 00:19:51.814
But having that protein intake is going to be so important for preserving your muscle mass.

00:19:52.269 --> 00:19:53.430
I hope that answered your question

00:19:53.480 --> 00:19:54.599
that's actually perfect.

00:19:54.619 --> 00:19:57.160
And honestly, it's like the way I explain it as well.

00:19:57.160 --> 00:19:57.474
I just.

00:19:57.984 --> 00:20:00.884
I just like to hear other people say it too, to confirm my own biases.

00:20:01.015 --> 00:20:01.674
right.

00:20:02.319 --> 00:20:03.059
It's not a bias.

00:20:03.059 --> 00:20:04.299
It's actually biology.

00:20:04.400 --> 00:20:05.130
So there you

00:20:05.275 --> 00:20:05.904
That's true.

00:20:05.934 --> 00:20:07.924
I better, better way to say it there.

00:20:07.924 --> 00:20:08.454
Thank you.

00:20:08.474 --> 00:20:17.934
Well, and then the other thing that she was saying about, the recommended amount that they're recommending right now, that's the minimum to like, just sustain.

00:20:17.944 --> 00:20:19.494
Like, that's not what we're going for.

00:20:19.494 --> 00:20:23.075
We're, we're trying to optimize, like, we're not trying to like, just.

00:20:23.775 --> 00:20:25.045
Prevent deficiency.

00:20:25.924 --> 00:20:27.674
We're not trying to prevent deficiency.

00:20:27.684 --> 00:20:28.825
We're trying to optimize.

00:20:28.825 --> 00:20:30.484
We're trying to be effective and efficient.

00:20:30.835 --> 00:20:39.551
So that's like, when I get that argument, it's just really hard to, it's really hard to hear that one because we're talking about the same things here.

00:20:39.551 --> 00:20:41.872
We're not talking about what you should get it.

00:20:41.872 --> 00:20:44.471
Like, we don't want to prevent it to deficiency.

00:20:44.481 --> 00:20:46.457
We want to, we want to, Optimize.

00:20:46.467 --> 00:20:46.826
So,

00:20:47.328 --> 00:20:52.929
I think there's such a big difference between normal and optimal, like on anything, like what's normal cholesterol.

00:20:52.929 --> 00:20:54.019
What's optimal cholesterol.

00:20:54.019 --> 00:20:56.088
What's a normal a one C what's optimal.

00:20:56.358 --> 00:20:58.608
So I think it's the same thing with protein intake.

00:20:58.618 --> 00:21:04.459
Well, what's normal isn't necessarily what's optimal, especially when you are Actively lifting weights.

00:21:04.459 --> 00:21:06.288
You're actively trying to build your muscle.

00:21:06.308 --> 00:21:19.144
And for those of us women in midlife, I hope that we are all, I mean, I'm constantly saying this, trying to build our muscle mass as well as bone health by strength training so that we have that.

00:21:19.164 --> 00:21:21.904
It's an insurance policy going into menopause and going

00:21:21.910 --> 00:21:24.019
So you don't break your hip when you're 75.

00:21:24.335 --> 00:21:24.855
Seriously.

00:21:24.855 --> 00:21:25.345
Yeah.

00:21:25.365 --> 00:21:27.894
Like we must have enough protein to do that.

00:21:27.894 --> 00:21:35.134
And I think that's why we see so much frailty in our mothers because they lived through the 80s and 90s because

00:21:35.400 --> 00:21:37.539
aerobics and all

00:21:37.585 --> 00:21:39.464
SEPA aerobics and snack wells.

00:21:39.704 --> 00:21:40.214
Right?

00:21:40.214 --> 00:21:41.624
I mean,

00:21:42.029 --> 00:21:43.818
Yeah.

00:21:44.204 --> 00:22:04.650
we had a subscription to Cooking Light magazine for years and years, and come to find out Cooking Light and, I mean, I still make some of their recipes, but one of the ways that those types of things made their recipes lower calorie or fit into what they qualified, it had to be lower fat.

00:22:04.680 --> 00:22:15.839
And so what they would do is they would jack up the sugar so that the overall fat percentage, the calories coming from fat met their requirements to be in the magazine.

00:22:15.849 --> 00:22:24.519
So, I mean, I make literal cakes that I still enjoy as a dessert from cooking light, but I have to cut the sugar because they're so sweet.

00:22:26.144 --> 00:22:28.085
I'm like, that makes no sense.

00:22:28.115 --> 00:22:28.855
That makes no

00:22:28.910 --> 00:22:29.779
Exactly.

00:22:29.789 --> 00:22:30.430
Yes.

00:22:30.740 --> 00:22:33.740
So, okay, let's talk a little bit about the side effects.

00:22:33.759 --> 00:22:39.559
I do have some clients that have had one client in particular that finally decided to go off just because of the vomiting.

00:22:39.940 --> 00:22:43.049
So just could not tolerate, could not find a dose that worked.

00:22:43.059 --> 00:22:44.089
And, and that's okay.

00:22:44.089 --> 00:22:53.519
Like, you know, we're still working on, other things but tell me a little bit about why that happens and percentages and that sort of thing.

00:22:53.559 --> 00:22:56.640
Like what, what can we expect for negative side effects?

00:22:57.563 --> 00:23:11.272
So I'll, I'll clarify with this, with the caveat that Kellie and I do not write for these medications, and we are here for nutritional support, but the physiology behind how these medications work is important to understand how they work.

00:23:11.702 --> 00:23:13.232
So they do two things.

00:23:13.242 --> 00:23:16.472
They act on your brain, and they slow stomach emptying.

00:23:16.692 --> 00:23:22.643
So there are medical conditions that also come with slowed stomach emptying, and people don't want that, right?

00:23:22.643 --> 00:23:23.873
It's called gastroparesis.

00:23:23.873 --> 00:23:26.762
It's something that can come with diabetes or other medical conditions.

00:23:27.292 --> 00:23:29.042
And it's not good, right?

00:23:29.103 --> 00:23:32.782
It's not ideal, but the medication does it so that you feel full.

00:23:32.932 --> 00:23:41.442
it works in conjunction with the changes in your brain to take away that food noise and the hunger to actually have the physical feeling of being full.

00:23:41.942 --> 00:23:44.292
And some people react differently than others.

00:23:44.323 --> 00:23:48.343
My husband and I both took some of glutide from the same compounded pharmacy.

00:23:48.712 --> 00:23:56.428
And the dose that he started on And I was on three times of a higher dose.

00:23:56.597 --> 00:23:57.748
He weighs a lot more than me.

00:23:57.867 --> 00:24:00.268
He's, you know, eight inches taller than I am.

00:24:01.442 --> 00:24:11.123
For all intents and purposes should have been on a much higher dose than me and he could not tolerate even going up from the initial dose that he took he had to go down and he eventually stopped the medication.

00:24:11.133 --> 00:24:12.792
He could not eat.

00:24:13.290 --> 00:24:17.891
I'm not trying to scare people away from the medication, but everybody reacts differently.

00:24:17.901 --> 00:24:22.480
And so that's why Kellie and I want to stay very far away from dosing recommendations.

00:24:22.480 --> 00:24:26.790
You know, that is between you and your provider and what works best for your body.

00:24:28.230 --> 00:24:30.990
the higher the dose you're on, the more side effects you're going to have.

00:24:31.020 --> 00:24:32.250
That's just a given.

00:24:32.621 --> 00:24:36.171
And the vomiting and the nausea comes from that slowed gastric emptying.

00:24:36.230 --> 00:24:39.820
So again, the higher your dose, the slower your gastric emptying, the worse you feel.

00:24:40.636 --> 00:24:43.426
I personally didn't have the vomiting that my husband had.

00:24:43.636 --> 00:24:46.686
I did have a little bit of nausea and I just took some medication for it.

00:24:46.686 --> 00:24:49.836
And that's why one of the many reasons why I stayed on a lower dose.

00:24:49.886 --> 00:24:53.767
But there are a whole host of, you know, some more serious side effects.

00:24:53.811 --> 00:24:55.701
Some just the nausea, vomiting.

00:24:55.912 --> 00:24:58.971
I had fatigue probably because I wasn't eating enough.

00:24:59.122 --> 00:25:04.442
Um, and so that's another reason to stay on a lower dose so you can get enough calories.

00:25:04.446 --> 00:25:08.372
You know, you don't need to be eating eight to 1200 calories to lose weight.

00:25:08.372 --> 00:25:11.311
You can lose weight on 14, 1500 calories.

00:25:11.771 --> 00:25:21.116
but you know, we have the nausea, we have the vomiting, we have fatigue, and then there's things like pancreatitis, some of the more scary things that people talk about that you obviously want to avoid.

00:25:22.751 --> 00:25:27.652
And are there any regular blood tests or anything that you have to do while you're on these things?

00:25:27.652 --> 00:25:31.402
Or are you just mostly looking for symptoms that might indicate other issues?

00:25:32.497 --> 00:25:36.946
I would say that's more of a provider prescribing provider question.

00:25:36.957 --> 00:25:38.787
We, um, do not.

00:25:39.017 --> 00:25:39.707
No, that's okay.

00:25:39.876 --> 00:25:41.396
We don't monitor lab values.

00:25:41.416 --> 00:25:44.017
We're just here to make sure people are getting enough nutrition.

00:25:44.731 --> 00:26:08.646
so, let me clarify, we were looking at Accutane for my daughter, and that's something where it's like, okay, when you're on this, you have to have a regular blood test, it's just kind of like part of the medication, there isn't anything like that, that's just kind of a standard that your provider will be like, because you're on this, we should standardly check this, it's more like patient specific, meaning what your history is, would determine what you might need to check.

00:26:09.892 --> 00:26:18.741
I would assume that yes, for the most, like, you hear me say assume, because we are not prescribing, but You know, if, if it's a little bit symptomatic.

00:26:18.741 --> 00:26:27.392
So if you're throwing up all the time, if you're not eating enough, like you might want to have like your regular just electrolytes check to make sure things aren't getting out of balance.

00:26:27.801 --> 00:26:30.291
but again, that's just like what I would assume.

00:26:30.291 --> 00:26:33.991
I don't think that there's any, like, you must check your liver.

00:26:34.082 --> 00:26:37.201
Like, there's nothing like that I am aware of at this time.

00:26:37.944 --> 00:26:43.115
I will say with the side effects, we're not like telling you how to manage them.

00:26:43.125 --> 00:26:50.444
But a lot of times, like the general recommendations would be getting in your fiber so that prevent constipation.

00:26:50.454 --> 00:26:52.015
That's another common side effect.

00:26:52.595 --> 00:27:00.585
Eating small meals and regular, like more often sometimes can help when you, a lot of times people, like we talked about, aren't hungry.

00:27:00.835 --> 00:27:09.085
So when you're skipping meals, it eventually is going to backfire and eventually later in the day, you're going to get enough hungry that you're eating a bigger meal.

00:27:09.224 --> 00:27:17.055
And then that's when all these side effects, and if we could just keep this a little bit more level and that's also practicing for maintaining as well.

00:27:17.065 --> 00:27:28.144
So having small, regular meals of, you know, all of the macronutrients, carbs for energy, fat for hormones, protein, we've talked about protein in depth.

00:27:28.494 --> 00:27:33.515
That's all very helpful for, the side effects of nausea, vomiting.

00:27:34.519 --> 00:27:35.980
making sure you're getting enough water.

00:27:36.359 --> 00:27:43.480
that probably doesn't get talked about enough, but you need to keep things like it slows your stomach down.

00:27:43.500 --> 00:27:46.450
And so you need enough water to keep pushing things through.

00:27:46.460 --> 00:27:52.900
So, um, keeping yourself hydrated because you're not eating as much is really going to be important as well.

00:27:53.859 --> 00:27:55.119
Trying to think of some other ones, but.

00:27:55.680 --> 00:27:59.089
Obviously, like everyone has a little bit different side effects.

00:27:59.089 --> 00:28:01.690
So each side effects a little different to treat.

00:28:01.740 --> 00:28:05.779
And so we don't have like a going list of like, these are the best ways to do this.

00:28:06.289 --> 00:28:10.240
Definitely talk to your provider, so that you know, what your options are.

00:28:11.305 --> 00:28:13.255
no, your answers have been really helpful.

00:28:13.255 --> 00:28:17.855
I think because I mean, you do see some things just kind of commonly.

00:28:17.855 --> 00:28:18.795
So that's great.

00:28:19.174 --> 00:28:22.355
so let's get to the big question, which is, is weaning off possible?

00:28:22.535 --> 00:28:23.404
that's the biggest thing.

00:28:23.414 --> 00:28:31.902
I think that's the main reason why people don't want to start because they're like, I don't want to do this forever.

00:28:31.942 --> 00:28:42.176
And I think for some people, they think You know, I don't want to be on a quote unquote medication forever, but I mean, for me, I would just be like, I'm afraid to give myself a shot.

00:28:42.787 --> 00:28:45.717
Oh, there's that that I don't want to do.

00:28:46.207 --> 00:28:49.717
but they feel like, well, if I'm on this, I'm going to be stuck.

00:28:50.086 --> 00:28:52.022
What would you say to that?

00:28:52.964 --> 00:28:54.755
Well, I'm our poster child for that.

00:28:54.765 --> 00:28:57.404
So Kellie, as we mentioned, has not taken the medication.

00:28:57.414 --> 00:29:05.214
She did this the old fashioned way, lost 40 pounds with macro counting and has maintained, with the same method that we use to get people off.

00:29:05.674 --> 00:29:08.934
I lost 20 to 25 pounds, on the medication.

00:29:08.934 --> 00:29:11.744
I have also done it the old fashioned way after my first baby.

00:29:12.095 --> 00:29:14.424
but I agree, people don't want to take it forever.

00:29:14.865 --> 00:29:25.734
You didn't mention expensive is one of the other big things, you know, um, Even with insurance, some people are still paying 500, 500 or more dollars a month.

00:29:25.765 --> 00:29:34.775
And then when you're looking at the compounded ones through more of a, a med spa or some, a clinician, it's I think three to$500 a month.

00:29:34.805 --> 00:29:36.575
It, it can be very expensive.

00:29:36.845 --> 00:29:42.595
So this is not something that financially people want to stay on forever and the side effects.

00:29:42.805 --> 00:29:43.914
And also, yep.

00:29:44.095 --> 00:29:45.894
I mean, I'm fine giving myself shots.

00:29:45.894 --> 00:29:47.214
That actually doesn't bother me at all.

00:29:47.214 --> 00:29:48.535
I'd do that once a week forever.

00:29:49.384 --> 00:29:50.835
You know, there was no other problem.

00:29:51.224 --> 00:29:53.765
Um, but some people obviously don't want to do that either.

00:29:54.015 --> 00:30:01.384
So absolutely, it's possible to come off as we said before, it is the same as any other calorie deficit that you're in.

00:30:01.944 --> 00:30:03.164
It does help with the food noise.

00:30:03.164 --> 00:30:05.875
It helps with the satiety, but otherwise.

00:30:06.345 --> 00:30:09.424
Coming off is the same as coming out of a calorie deficit.

00:30:09.845 --> 00:30:13.055
Your metabolism goes down when you're in a calorie deficit.

00:30:13.384 --> 00:30:19.664
And so you cannot go from eating 1200 calories a day to 2, 500 calories a day.

00:30:20.035 --> 00:30:24.335
In one step and expect to keep the weight off because your metabolism is lower.

00:30:24.535 --> 00:30:28.355
It's not used to having a high calorie intake and you will gain weight back.

00:30:28.634 --> 00:30:33.805
And so you need to be much more mindful about what you're doing when you come off the medication.

00:30:34.055 --> 00:30:36.855
You need to pay attention to your calories.

00:30:36.894 --> 00:30:43.724
You need to eat enough protein and you need to have a slow stepwise increase so that your metabolism has time to catch up.

00:30:43.984 --> 00:30:45.204
And you need to do the mental work.

00:30:45.265 --> 00:30:46.734
That's why you coach.

00:30:46.734 --> 00:30:53.035
That's why we coach, to talk through that food noise, to talk through the other things that are going to come back as you come off the medication.

00:30:53.632 --> 00:30:55.261
I'm sure Kellie has something to add to that.

00:30:55.602 --> 00:30:56.521
yeah, please do.

00:30:57.281 --> 00:31:00.092
No, I, I, you did a great job on that.

00:31:00.102 --> 00:31:00.951
That was perfect.

00:31:01.642 --> 00:31:05.021
Yeah, I would agree that like, yes, you can get off, but you can't just.

00:31:06.047 --> 00:31:13.037
I mean, you can just go off, but my DMS are full of people saying I stopped it and I gained 20 pounds.

00:31:13.086 --> 00:31:15.997
And it's like, Ooh, I wish you would've talked to me first.

00:31:15.997 --> 00:31:16.957
Like we could have done this.

00:31:17.277 --> 00:31:18.826
We could have done this a different way.

00:31:19.186 --> 00:31:26.136
because we do have like a really strategic way to like Aliza was saying, like, first we need to increase those calories a little bit.

00:31:26.311 --> 00:31:29.561
More strategically, we want to find your maintenance.

00:31:29.561 --> 00:31:30.561
You have a new maintenance now.

00:31:30.561 --> 00:31:31.872
You're a smaller person.

00:31:32.412 --> 00:31:35.442
find that, find it with the new macros that you're using.

00:31:35.451 --> 00:31:38.442
And I'm not saying that you need to track your macros forever.

00:31:38.741 --> 00:31:41.061
I'm not saying that you need to track all of your macros.

00:31:41.102 --> 00:31:48.647
We do macros simplified, tracking for a period of time to find your maintenance and then practice that maintenance.

00:31:48.647 --> 00:31:50.867
Like I said, I have gone up and down.

00:31:50.867 --> 00:31:54.234
Um, All around and I was never happy.

00:31:54.255 --> 00:31:55.775
So I didn't stay at maintenance.

00:31:55.795 --> 00:32:07.325
I was either on or off actually practicing maintenance is the key to being able to maintain and then maintain without tracking everything long term.

00:32:08.170 --> 00:32:18.849
And then you also want to get in touch with your hunger cues and your cravings cues and all those things when you are in maintenance, you don't want to like on the way up.

00:32:18.849 --> 00:32:22.779
You're still going to have like you're still in a calorie deficit most of the time on the way up.

00:32:22.779 --> 00:32:29.329
So in that transition up though, you really want to get in touch with those cues that your body is sending to you.

00:32:29.349 --> 00:32:32.549
So you can say, okay, am I really hungry?

00:32:32.550 --> 00:32:32.565
Okay.

00:32:32.805 --> 00:32:34.075
Is this a craving?

00:32:34.434 --> 00:32:35.585
Is this food noise?

00:32:35.605 --> 00:32:36.805
Is this emotional?

00:32:36.865 --> 00:32:45.835
And then make the adjustments at that point, rather than just going off of medication and like hoping for the best.

00:32:45.845 --> 00:32:48.964
Um, you know, I was always told just like, get used to it.

00:32:48.974 --> 00:32:51.615
Like any other 80s kids out there?

00:32:51.615 --> 00:32:52.845
Like I was 82.

00:32:53.585 --> 00:32:58.035
Like, I was just told like, Oh, your body will just eventually get used to eating less food.

00:32:58.454 --> 00:32:59.994
And I was like, but.

00:33:00.349 --> 00:33:05.579
But I can't eat three bowls of chicken noodle like it was noodle soup.

00:33:05.650 --> 00:33:06.470
No chicken in it.

00:33:06.809 --> 00:33:10.700
I can't eat three things of noodle soup and a grapefruit every day.

00:33:10.730 --> 00:33:12.349
That's just not like that's not enough.

00:33:12.349 --> 00:33:13.140
I'll never get used

00:33:13.174 --> 00:33:14.575
Oh, the grapefruit diet.

00:33:14.964 --> 00:33:15.285
Yeah.

00:33:15.390 --> 00:33:17.609
a grapefruit and noodle soup.

00:33:17.640 --> 00:33:18.259
That was the book.

00:33:18.319 --> 00:33:19.119
And I was like, how

00:33:19.164 --> 00:33:20.444
even taste good.

00:33:20.599 --> 00:33:21.470
I know it didn't.

00:33:21.559 --> 00:33:22.279
It was awful.

00:33:22.480 --> 00:33:25.609
And so it would only last a little bit, but I'd never be able to sustain that.

00:33:25.609 --> 00:33:32.170
And so that thought in your mind that like, I just have to get used to eating this low of calories is not correct.

00:33:32.480 --> 00:33:44.329
And I did not realize like it took me a long time for someone to get that through my brain that like you can like your 1800 2000 2200.

00:33:45.825 --> 00:33:51.894
Um, almost 2400 calories and there's ways to like, make it work for your lifestyle too.

00:33:52.015 --> 00:34:00.980
Sorry, I'm getting off on a little tangent here, but like, If you have an event coming up on a weekend, then you need to like, you know, you're going to be eating a little bit more because you're going to a restaurant.

00:34:00.990 --> 00:34:03.720
Like, there's ways to like, adapt things.

00:34:03.759 --> 00:34:07.599
Like, I don't need to get really specific about calorie cycling.

00:34:07.730 --> 00:34:11.510
We've all, maybe we haven't all heard that, but that's a term that's thrown around.

00:34:11.510 --> 00:34:17.980
We don't have to like, call it something special, but we can use our lifestyle to like, make adjustments to what we're doing.

00:34:18.829 --> 00:34:19.820
And still make it work.

00:34:20.139 --> 00:34:22.409
It doesn't have to be like, oh, we have an event.

00:34:22.409 --> 00:34:23.969
So it's a nothing day.

00:34:24.269 --> 00:34:26.579
And then the other days are like these on days.

00:34:26.719 --> 00:34:28.059
Like, it doesn't have to be like that.

00:34:28.070 --> 00:34:31.014
That could just like that off day doesn't have to be diff.

00:34:31.063 --> 00:34:33.643
Like, it's just part of the, it's part of the journey.

00:34:33.653 --> 00:34:36.474
Like, who don't who wants to go and not.

00:34:36.643 --> 00:34:40.704
Enjoy a restaurant out like we do every Saturday night is our night out.

00:34:40.704 --> 00:34:42.864
Like, I'm not gonna live without that.

00:34:43.034 --> 00:34:49.634
so that has to be part of my journey and part of the way I do things and finding that and practicing it.

00:34:49.664 --> 00:34:54.083
Like, it sounds so silly to practice maintenance, but it's not something that we're.

00:34:54.414 --> 00:35:01.434
We normally do and so that's part of the process is actually practicing and then We don't want you to track macros forever.

00:35:01.643 --> 00:35:07.594
I've been in maintenance for four years and maybe a month out of the entire year.

00:35:07.594 --> 00:35:10.184
Do I like kind of track things a little bit more?

00:35:10.809 --> 00:35:14.826
and I would say like a month would be, I don't track even that much.

00:35:15.226 --> 00:35:18.088
So, we don't need to track every bite we eat.

00:35:18.088 --> 00:35:29.509
We need to be able to figure it out without tracking for the long term part of our life, but it takes a little bit of like educated, informed eating to get to that point where you don't have to.

00:35:30.059 --> 00:35:33.699
Track every bite and there's other methods other than like tracking macros.

00:35:33.728 --> 00:35:34.418
I want to be clear.

00:35:34.418 --> 00:35:37.478
Like, I don't think that tracking macros is for every single person.

00:35:37.739 --> 00:35:40.028
but that's the method that we currently use.

00:35:40.679 --> 00:35:41.039
Yeah.

00:35:41.498 --> 00:35:58.833
Well, I love that you want people to not track their whole lives because for me, macro counting incessantly and for years really led me down into like obsessive orthorexia, a lot of anxiety, just like if I couldn't get it right, you know, it was stressful to me.

00:35:58.844 --> 00:36:01.893
But what I do know is that I have that knowledge.

00:36:01.914 --> 00:36:22.889
And instead of being mad at myself for like not succeeding or not like, not doing a good job at macro accounting, I'm like, but you know what I do know, I know what A proper portion of protein looks like because I counted for so long and I think this is where chronic dieters go wrong is they think, well, I'm just going to throw all of that out what I used to do, but.

00:36:23.054 --> 00:36:25.204
Look at the value of what you have learned.

00:36:25.353 --> 00:36:31.043
Look at you know, what I learned from that is I actually do love having protein at breakfast.

00:36:31.094 --> 00:36:32.804
That helps set me up for the day.

00:36:33.503 --> 00:36:39.804
Just because I'm not counting macros doesn't mean I don't want to eat protein in the morning and I know what that looks like.

00:36:39.804 --> 00:36:40.103
So

00:36:40.219 --> 00:36:41.128
Exactly.

00:36:41.514 --> 00:36:45.034
think counting and, and, and calculating calories and stuff.

00:36:45.034 --> 00:36:47.884
This is actually is something that I've recently kind of switched on because.

00:36:48.454 --> 00:36:54.184
When I was first coaching, because I just was like, I'm not counting ever anymore.

00:36:54.213 --> 00:36:57.753
Never because I felt like it was like bad for my own personal mental health.

00:36:58.244 --> 00:37:06.193
What I realized is that not everyone comes to me with the kind of obsessive knowledge about how much protein is in a chicken breast.

00:37:06.204 --> 00:37:08.784
Like not everyone cared as much as I

00:37:08.789 --> 00:37:09.369
20 grams.

00:37:10.429 --> 00:37:10.809
Yeah.

00:37:11.697 --> 00:37:15.248
So I realized, you know what, if we track just for a couple of weeks,

00:37:15.713 --> 00:37:16.163
Yes.

00:37:16.257 --> 00:37:27.108
And use that for knowledge rather than a way of life, it can be super helpful because I, I have been preaching protein more and more, especially over this last year.

00:37:27.538 --> 00:37:29.387
And my clients are like, but how do I know?

00:37:29.398 --> 00:37:33.047
I'm like, okay, we're going to have to start tracking just your protein, track your protein for two weeks.

00:37:33.047 --> 00:37:34.458
Like it's okay.

00:37:34.467 --> 00:37:38.797
We don't need to weigh and measure every single bite you're eating to track your protein.

00:37:38.807 --> 00:37:42.818
And one thing just as kind of a side note that I like to do with my clients is.

00:37:43.018 --> 00:37:47.827
I have them track their lean, um, or their, uh, sorry, their animal based protein.

00:37:47.827 --> 00:37:56.057
So like if you're having eggs or turkey sausage for breakfast or protein powder, and then for lunch, you're having some chicken rotisserie chicken and dinner, you're having a salmon cake.

00:37:57.483 --> 00:37:58.782
Measure that stuff.

00:37:59.072 --> 00:38:07.032
And you figure if you get 33 grams per meal, then the rest of your food is going to get you up into that one 2130 range.

00:38:07.043 --> 00:38:11.253
Cause you know, oats are going to have three or four grams and broccoli is going to have three or four grams.

00:38:11.253 --> 00:38:14.833
And so now you're just ones and twos up to the one 2130 range.

00:38:15.143 --> 00:38:18.432
And then if you have a little snack, a little yogurt, a cheese stick or whatever.

00:38:18.733 --> 00:38:26.262
So I find that to also be really like a, an easy way to make sure you're getting enough protein without having to track every single bite.

00:38:26.262 --> 00:38:26.313
Okay.

00:38:26.483 --> 00:38:27.882
I 100 percent agree.

00:38:27.893 --> 00:38:31.552
It takes that like, I have to hit this exact number out of it.

00:38:31.682 --> 00:38:34.632
Um, I think that that's what people think of when they think of macros.

00:38:34.632 --> 00:38:36.833
I have to hit my protein within 2 grams.

00:38:36.833 --> 00:38:37.552
That's what I was told.

00:38:37.552 --> 00:38:43.643
But the very first time I tracked macros, you have to hit your You have to hit 142 grams and you have to be within two grams.

00:38:43.643 --> 00:38:46.342
So it was 140 to 145.

00:38:46.983 --> 00:38:49.802
and it's like, no, no, no, no, we, we don't have to be that exact.

00:38:49.802 --> 00:38:57.963
Like, let's work in a big old range so that we have some variability and we can live our life without, like, a food scale at a restaurant.

00:38:57.983 --> 00:38:59.592
Like, that's ridiculous, right?

00:39:00.382 --> 00:39:02.802
And so I, I like that approach that you're taking.

00:39:02.813 --> 00:39:04.972
That is I would agree with that.

00:39:05.813 --> 00:39:07.152
I love that ones and twos ing.

00:39:07.213 --> 00:39:08.023
That was, that was

00:39:08.103 --> 00:39:08.472
Yes.

00:39:10.043 --> 00:39:12.222
Well, and that's why we have to count fiber too.

00:39:12.242 --> 00:39:12.663
Gosh.

00:39:12.672 --> 00:39:16.313
Like we're counting, we're counting protein in double digits almost every single time.

00:39:16.313 --> 00:39:30.862
You know, I want it to have 15, 18, 30 grams, but fiber, like I'm happy if it has five, like fibers, just more of a challenge because it is just a few grams here and there with your fruit and your vegetables and oats and things like that.

00:39:31.452 --> 00:39:35.182
So we've talked about protein We've talked about is weaning off possible.

00:39:35.182 --> 00:39:35.693
Yes.

00:39:35.733 --> 00:39:36.052
Yes.

00:39:36.092 --> 00:39:46.623
This the resounding answer is yes weaning off is Totally possible, but why do you think coaching is still a great companion to these drugs both while you were on them?

00:39:46.623 --> 00:39:48.873
But also while you are weaning off

00:39:49.501 --> 00:39:52.170
Yeah, I was gonna go back to the last one.

00:39:52.170 --> 00:39:54.610
You said, Can you go off?

00:39:54.940 --> 00:39:55.471
Yes.

00:39:55.501 --> 00:39:55.951
Yes.

00:39:56.041 --> 00:39:58.851
And I just want to add an end to that.

00:39:59.701 --> 00:40:04.050
And you shouldn't feel guilty or you shouldn't feel like a failure if you decide not to.

00:40:04.251 --> 00:40:04.641
Okay.

00:40:04.960 --> 00:40:07.621
I just want people to realize, like, There's no shame.

00:40:07.621 --> 00:40:08.351
There's no guilt.

00:40:08.371 --> 00:40:12.990
Like if you want to stay, remain on the medication, that's a choice that you can make.

00:40:13.001 --> 00:40:14.490
And I think that that's a fine choice.

00:40:14.971 --> 00:40:24.771
I also think that having that support and doing this process of, you know, you can still lower your dose to more of a maintenance dose is still valuable.

00:40:25.010 --> 00:40:26.940
And getting coaching would also be valuable.

00:40:26.940 --> 00:40:31.740
So like we kind of talked about at the beginning, like, we're not here to tell people that they should go off.

00:40:32.070 --> 00:40:34.400
You, if you want to go off, we'll help you.

00:40:34.721 --> 00:40:38.300
Um, but if, if you decide I don't want to, no guilt, no shame.

00:40:38.311 --> 00:40:38.610
Okay.

00:40:39.041 --> 00:40:42.451
So your other question was, why do you need coaching alongside of this?

00:40:42.451 --> 00:40:43.016
And Yeah.

00:40:43.615 --> 00:40:45.775
I think that's a really important question.

00:40:45.786 --> 00:40:52.416
And I think a lot of people maybe don't understand the value that coaching has.

00:40:52.465 --> 00:41:00.440
And just from personal experience, it has been what made it, I needed the personal accountability.

00:41:00.889 --> 00:41:03.530
Um, and I didn't give myself that personal accountability.

00:41:03.530 --> 00:41:07.360
So I had a coach to teach me how to be accountable.

00:41:07.780 --> 00:41:11.590
I coach to teach me the educational things I didn't know.

00:41:12.431 --> 00:41:14.251
And it was just a lot of support.

00:41:14.311 --> 00:41:29.222
Um, a lot with the emotional eating going through some of, those exercises that as coaches that we do with clients, because a lot of eating isn't just overeating.

00:41:29.231 --> 00:41:30.351
It's emotional.

00:41:30.731 --> 00:41:31.731
it's stress eating.

00:41:31.771 --> 00:41:39.411
And I feel like that aspect of it, I mean, if it was just about like, don't eat so much, everyone would be fine.

00:41:39.681 --> 00:41:41.851
But we need more support than that.

00:41:42.161 --> 00:41:47.402
I've never had someone be like, Oh, the only problem I have is, I just eat too much.

00:41:47.461 --> 00:41:49.672
Like, there's a reason that we're eating too much.

00:41:50.282 --> 00:41:52.161
I haven't had anyone that's like that.

00:41:52.242 --> 00:41:54.422
There's no other emotional ties to it.

00:41:54.711 --> 00:42:11.027
And so I think that's the value that a coach brings into it is, finding those blind spots that we have and really being able to open your eyes so that you can find other ways to deal with, you know, Uh, with food as far as like doing the process when you're going off medication.

00:42:11.307 --> 00:42:13.418
This is a new process for a lot of people.

00:42:13.438 --> 00:42:19.967
They've never intentionally tried to maintain, um, they've never intentionally tried to eat more.

00:42:20.228 --> 00:42:23.148
Like, that seems like, why would I ever want to eat more?

00:42:23.188 --> 00:42:29.722
And so I think that that's such a new concept to people, that that's why, you know, The coaching is really valuable there.

00:42:29.833 --> 00:42:31.512
Anything else you want to add, Aliza?

00:42:32.092 --> 00:42:35.512
Yeah, I think the two big things for me are the knowledge deficit.

00:42:35.592 --> 00:42:38.222
Most people don't know how to eat properly.

00:42:38.262 --> 00:42:41.382
You know, The food noise, the overeating, all of that is part of it.

00:42:41.382 --> 00:42:45.443
But also, as Kellie mentioned, most people think peanut butter is a healthy food.

00:42:45.632 --> 00:42:48.443
You know, it is sort of marketed as this health food.

00:42:48.802 --> 00:42:53.262
And so people don't know peanut butter is not actually the best choice.

00:42:53.293 --> 00:42:53.632
It's great.

00:42:53.793 --> 00:42:54.742
Have peanut butter.

00:42:54.947 --> 00:42:59.467
But don't scoop peanut butter out of the jar every afternoon and think like, oh it's fine, I'm getting a lot of protein.

00:42:59.748 --> 00:43:11.418
So the knowledge deficits that are out there, the misconceptions, all of the things that the diet industry has taught us for the last however many years that are wrong, need to be re explained and re learned.

00:43:12.297 --> 00:43:25.958
And the other big thing that Kellie sort of touched on earlier is this progress over perfection mentality, where when she first started counting macros and when I first started counting macros, it was, you hit your macros, you hit them perfectly, and that's the only way to do it.

00:43:26.327 --> 00:43:28.018
And that's not sustainable.

00:43:28.088 --> 00:43:28.652
It is not sustainable.

00:43:29.012 --> 00:43:32.672
Too much work for anybody who has anything else going on to do.

00:43:32.963 --> 00:43:34.952
And it actually adds stress onto your body.

00:43:34.972 --> 00:43:40.152
And when you're stressed and your cortisol level is up, you're not actually going to lose weight or maintain your weight.

00:43:40.443 --> 00:43:44.943
And so letting go of that perfectionist mentality with a coach.

00:43:45.498 --> 00:43:46.827
is so valuable.

00:43:46.898 --> 00:43:53.507
Learning that if I get 100 grams of protein today, well that was better than eating 40 grams and I'm going to be fine.

00:43:53.777 --> 00:44:00.708
One day of not being perfect is not going to derail the weeks and weeks and weeks of good work that I've done.

00:44:01.047 --> 00:44:10.217
And that, you know, being within a range that is ideal for you is so much better than trying to be perfect is such a valuable lesson.

00:44:10.672 --> 00:44:15.503
And people can hear that, but they're not going to be able to internalize it right away.

00:44:15.612 --> 00:44:21.302
Some people probably can, but I think most people really need to talk through it and understand it better.

00:44:21.532 --> 00:44:23.813
And that's one of the big values in coaching as well.

00:44:24.838 --> 00:44:31.708
Yeah, I remember I when I first was with a macro coach, it was plus or minus five every macro every day.

00:44:32.641 --> 00:44:53.621
I just felt like a queen when I would get all those Tetris pieces to fit together, like it is hard and I'm glad you said that, I definitely think my cortisol was just through the roof, I mean, I was bringing my kitchen scale to the table, weighing my portion in front of my children, like, no, it was, I mean, anyway, my girls know now.

00:44:53.786 --> 00:44:58.717
And if you're using a food scale in front of your kids, like bakers.

00:44:59.161 --> 00:45:26.931
Like, this is just a side note, bakers that bake cakes professionally oftentimes use a food scale to weigh out their flour and their ingredients, so if you can think of it as getting enough when you're using a food scale instead of a restriction, I'm just saying for the times that you do want to be more exact, I think that that can be a really great mind shift, getting enough, using the scale to get enough, rather than, you know, as a restriction tool.

00:45:26.931 --> 00:45:29.202
So anyway, just side note there.

00:45:29.371 --> 00:45:29.842
totally.

00:45:29.851 --> 00:45:34.561
And especially in the context of using the medication, we definitely want to make sure that you're getting enough.

00:45:34.572 --> 00:45:35.692
So that is perfect.

00:45:36.202 --> 00:45:36.782
All right.

00:45:36.791 --> 00:45:37.961
Thank you so much, you guys.

00:45:37.992 --> 00:45:40.822
It's been a delight to speak with you both.

00:45:40.851 --> 00:45:45.911
I landed on their page on Instagram, instantly followed, and I thought I've got to talk to these ladies.

00:45:45.922 --> 00:45:49.472
So thank you for making time for me and for our listeners.

00:45:49.472 --> 00:45:52.371
Why don't you let people know where they can find you

00:45:52.452 --> 00:45:52.811
Yeah.

00:45:52.851 --> 00:45:55.581
So we're at med free maintenance on Instagram.

00:45:55.972 --> 00:46:00.992
all one word med free maintenance, And then, um, we have a checklist.

00:46:01.001 --> 00:46:07.211
So basically almost any posts that we've posted, if you type in guide or checklist, you just read the post.

00:46:07.251 --> 00:46:19.922
Um, we have a, Before you stop GLP checklist, we recommend that I even have people that haven't even started using one, um, that are downloading that guide to just kind of get them started.

00:46:19.922 --> 00:46:23.311
Like, okay, what are the things I'm going to need to start incorporating now?

00:46:23.311 --> 00:46:26.521
So we have that guide available for everyone for free.

00:46:28.722 --> 00:46:30.351
Alright, well, thanks again.

00:46:30.402 --> 00:46:31.302
We'll see you another time.

00:46:32.811 --> 00:46:33.461
Thanks, Lisa.

00:46:34.119 --> 00:46:37.420
I hope you're enjoying all of the great guests that I've had recently.

00:46:37.809 --> 00:46:41.289
These guest episodes are going to continue for probably most of the summer.

00:46:41.289 --> 00:46:45.820
As I'm taking a little bit of a break from individual content creation.

00:46:46.300 --> 00:46:53.349
On that note, if you have anything you'd like to hear on the podcast, there is a link in the show notes for a Google form.

00:46:53.349 --> 00:46:55.059
It's just two questions, basically.

00:46:55.059 --> 00:46:56.860
Hey, what do you want to hear on the podcast?

00:46:56.889 --> 00:46:58.179
I'd love for you to contribute.

00:46:58.179 --> 00:47:00.550
I'd love to answer your question on the podcast.

00:47:00.849 --> 00:47:02.320
This episode in particular.

00:47:02.349 --> 00:47:06.489
I was a direct answer to a question I got in those farms.

00:47:06.489 --> 00:47:06.909
So.

00:47:07.510 --> 00:47:11.590
That listener out there that submitted this and wanted to know about weight loss medication.

00:47:11.619 --> 00:47:12.639
Thanks for submitting that.

00:47:12.639 --> 00:47:14.739
And I hope this answered all of your questions.

00:47:15.342 --> 00:47:21.641
If you enjoyed this episode, please share it with a friend or share it on Instagram and tag me and tag med free maintenance.

00:47:22.121 --> 00:47:32.411
And lastly, if you're looking for that extra bit of personalized help with your weight loss, be sure to schedule your free coaching call with me and see how much you can benefit from a relationship with a coach.

00:47:32.771 --> 00:47:37.992
Of course, that link is in the show notes, have a great week and as always, thanks for listening to the eat well.

00:47:38.262 --> 00:47:40.092
I think, well, live well podcast.