Keys to a Healthy Body Weight: Being Mindful of Non Hunger Eating

Рет қаралды 8,069

Күн бұрын

Пікірлер: 53

@Athanasia777 6 ай бұрын

Your analogy with the crying child is a good one. I usually think of my cravings as "my inner primate", or a dog I'm trying to educate. During the first weeks of my weight loss, I had a lot of inner dialogues such as: "I'm bored. Let's get some food. - No, it's not time for your meal. You'll eat when I say you eat." Now, a few months later, my inner primate hardly ever bothers asking for treats anymore. It really does get easier.

@nourishedbyscience 6 ай бұрын

This also resonated with me a lot. And I think it's a good way to think about this: while I am having a craving, it seems like there is no way it'll go away on it's own, but if I just actively decide not to act on it, it may take just a few minutes and I have all forgotten about it. Same with a screaming child in a grocery store. While it's happening, and everyone is looking, it feels like the moment will never pass, but it will, and then having acted in line with your values feels so much better than having given in to the impulse to get out of the unpleasant moment.

@Pullo83 6 ай бұрын

🎯

@AC_2.4-10 6 ай бұрын

Praise God for leading me to you, Mario! I am so grateful you are speaking against diet culture and I just adore your channel. Keep up the great work and God bless!!

@matekonya8403 6 ай бұрын

This was the first video from you what I saw and good lord I’m so happy I found your channel (I think it was recommended by Nutrition made simple). I’m truly amazed by the useable knowledge but more by the emphasis on the mindfullness. I was always skeptical about “mindfull eating” because we’re truly living in an environment, which makes us crave and eat more, but with this approach it’s doable and practical. As a healthseeker and food enthusiast I find your mission not only beautiful and helping, but your view on our connection with food is really unique and heart warming. Thank you for your work, I’m definitly coming back for more!

@cleopatraselene712 6 ай бұрын

What a wonderful content! 👏🏻 Loads of love and compassion here! Thank you so much! 🤍

@Pylon1989 4 ай бұрын

You’re amazing at delivering rigorous findings with concise clarity! Keep it up 🎉

@monikakress3867 18 күн бұрын

I’ve read Dr. Brewer’s book and it is great, I highly recommend it as well!

@randomgal 4 ай бұрын

I am so thankful to have found your channel. It is very informative and you explain the science behind the systems in our bodies so well, which makes it easier to understand the logic and link between different markers. I have such a hard time finding factual, science based nutriotional information online because it is absolutley maddening how many people are trying to sell you their version of how we should eat. From keto, to raw vegan, carnivore, low fat... there are so many "diets" and so called "experts" that cite studies to somehow prove their diet is the best. I am not a scientist so even if I read the research paper to fact check, I don't have the background to understand everything in its context. And doctors are often not trained in nutrition at all so asking my doctor also resulted in nothing. I would absolutley love a video on different types of fat and protein and how it can affect our bodies. You are very much appreciated! Thank you

@nourishedbyscience 4 ай бұрын

Request noted. What exactly are you curious about? Thank you for your kind words.

@randomgal 4 ай бұрын

@@nourishedbyscience I don't quite understand the role saturated, unsaturated and trans fat play in our bodies. And how it connects to cholestrol. My LDL is at 120 and my doctor didn't say anything. It was only when I researched myself that I found out 120 is high for a 30 year old woman. There is also a lot of talk about "bioavailability' of proteins such as from plants, eggs or meat. I always wondered if one source of protein is better than the other. Thank you so much for taking the time to reply to my comment.

@peterbedford2610 6 ай бұрын

Staying busy/active has allowed me to easily fast for days. I found much of my eating was from boredom and habit..

@atreyachakraborty6616 22 күн бұрын

Exceptional presentation. Thank you.

@evastamfestova1616 Ай бұрын

Thank you, dr. Kratz, for the very valuable information. I have to say that your videos completely exceed in quality and value anything I have seen so far, not only on KZbin, but also on the Internet in general. If there was a chance, I would very much like to learn about the influence of diet on the development of Alzheimer's - apart from obesity. I have seen many studies, but nowhere have I found an answer for me as to whether it is possible to prevent the development in people with a family history, by diet.

@nourishedbyscience Ай бұрын

Thank you for the kind words. I have added Alzheimer's to my list of video ideas to consider. If I were forced to give a one-sentence recommendation, it would be this: use the same diet and lifestyle advice that you would follow to prevent insulin resistance and type 2 diabetes. Lots of common risk factors, and probably also some common etiology (Alzheimer's is sometimes called 'Type 3 Diabetes'). That is largely why I am focusing on insulin resistance and glucose intolerance first: these are central to almost all chronic diseases, also including CVD, CKD, and cancer. Cheers Mario

@PTL77 6 ай бұрын

This is easy to understand and practical. It is not highly scientific like in most of the metabolic health podcasts but lifestyle-friendly. Dr. Kratz puts himself in the sphere of his subscribers. Thank you.

@nourishedbyscience 6 ай бұрын

Fair point. The issue in this literature is that there is little (or no?) science that has actually compared different interventions to address non-hunger eating. There are dozens of studies showing that acceptance and commitment therapy (ACT), or cognitive behavioral therapy, or mindfulness-based intervention work, but no study that I have found has compared the effectiveness of the different approaches. I was rather frustrated with that literature (which may or may not have led to emotional eating ...;-), but still felt that I wanted to share what I think is an important key to a healthy body weight. I the data are pretty clear that becoming more mindful of emotional triggers of eating or food cravings can in and of itself be very helpful for people who aim to lose weight (and probably also for preventing weight gain). Cheers Mario

@Mrs.TJTaylor 6 ай бұрын

One thing I know so far; being tired makes me want to eat, and overeat. I use food like a sleeping medication. This is not good.

@baklavatatli7301 3 ай бұрын

There are many reasons why people overeat or eat when they are not hungry. A lot of them are not related to temptations or mood issues. 1) Eat because it is time to eat (breakfast time, lunchtime, dinner time.) Especially if you work or go to school you are pretty much forced to eat during lunchtime even if you are not hungry because you might get hungry later in the middle of the afternoon meeting or class. 2) To finish what is on your plate. 3) To clean up the refrigerator or pantry. There is leftover food in the fridge, and you are hungry. You want to finish the leftover to open up space in the fridge, so you try to eat all of it which is more than what you really need or want. 4) You might be traveling and don't want to risk getting hungry in the hotel room at night so you might eat extra at dinner. 5) All-you-can-eat buffet which you paid a lot of money for -- to get your money's worth you eat a lot. 6) I am not hungry but I eat before the maid cleans the kitchen so that the kitchen is clean when she leaves. 7) I want to start the dishwasher and I rush to eat to put the last dishes in before I start the dishwasher. 8)Momentum. You start eating when you are hungry but eat too fast and don't realize that you are already full. 9).... I have come up with more than 30 reasons. Each one of them requires a different solution.

@Margo714P 3 ай бұрын

I think a better title to the video would have been, 'Being Mindful of Emotional Eating'. Most of the reasons you mentioned are not connected to emotional eating, but more to utilitarian eating.

@paulantoine1696 2 ай бұрын

As a type 2 diabetic... I found I could check my hunger against my BGL to figure out what was really going on. I often found I might "feel hungry" even with a BGL (mmol/l) of 6.5 or 7.5 etc... and the BGL was a really handy reality check for my brain (I admit to being very driven by numbers!) With a BGL of that level I grew to understand I could have a glass of water and leave it an hour or more before I might need food. When I made sure I never ate at a BGL above 5.4mmol/l, and preferably in the 4.4-4.8 kind of range, I would routinely lose weight. I figured this was because I was giving my body a chance to go into lipolysis. Also, as someone with AuDHD and issues with interoception, this was a good way forward. BUT... I also did not stick hard to this when social occasions involved sharing food etc. I tried hard to avoid orthorexic eating patterns.

@nourishedbyscience 2 ай бұрын

Ah, like the Data-Driven-Fasting Method proposed by Marty Kendall. I have heard that this works well for some people. Cheers Mario

@paulantoine1696 2 ай бұрын

@@nourishedbyscience yes! Though arrived at entirely independently... when I was started on Ozempic, my doctor had not prescribed it before. I was therefore left on a sulfonylurea (Gliclazide) as I started using it... and within weeks was suffering blood sugar crashes. So I got in the habit of measuring my BGL routinely... and tapered off the sulfonylurea... but noticed that those blood sugar crashes coincided with quite dramatic weight loss. It was only much later that I found Marty's work and interacted with him on a piece he wrote about Ozempic.

@philipwaring 6 ай бұрын

Very useful thank you with many ideas I can use. I too like the idea of the annoying crying child and not giving in to it, that could work really well, I also love the idea of not hating that urge to eat but accepting it and using mindfullness. The more I understand something the easier I find to use the information. It's no good just telling me to do something, I seem to need to know why it will work. I have printed out two copies of a screaming child, one for my kitchen and one for my lounge where the craving for unnecessary eating most often starts. lets see if that triggers the mindfullness!

@ruthe3351 6 ай бұрын

Excellent video, as usual. I just started reading The Hunger Habit.

@raghavannarasimhan6404 6 ай бұрын

Lovely simple guidelines, thank you so much for it.

@stephen_pfrimmer 6 ай бұрын

Thank you Mario Kratz. It's also related to conditioned emotional responding. Just an added note. Hugely informative as usual. Another source you might consider is Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change by Hayes, Strosahl, and Wilson. Hayes's discussion of what he terms cognitive fusion is related to identification. It's also related to buddhadharma.

@nourishedbyscience 6 ай бұрын

Thank you, Stephen. Yes, I am very familiar with ACT, and also other approaches. Most of these require the help of a therapist or at least a group, however, and I picked the tools I suggested in this video because people can use them on their own. Cheers Mario

@MeHere650 6 ай бұрын

Thank you for all this great information

@davidgaldi2064 6 ай бұрын

Great advice

@jerzybaczyk2769 5 ай бұрын

These are actually basic issues. Hunger, or rather our attitude towards it, is the central problem of being overweight. Discovering the "Light Side of Hunger" is the solution to this problem. If we understand that this feeling is natural, healthy, harmless and temporary ("hunger attacks"after which the hunger disappears until the next time it appears), we will get rid of the phobia of hunger.

@Sachin.gupta1988 6 ай бұрын

Hello Sir, Can you please also suggest us how to target visceral and ectopic fat.

@nourishedbyscience 6 ай бұрын

Hi Sachin, The most effective way to lower visceral and ectopic fat is to lose fat mass overall. Usually, if you start to lose weight, fat will come out of the inner organs such as the liver and pancreas and also the muscles pretty quickly. There are also a few factors that contribute to the accumulation of visceral and ectopic fat specifically, and it would certainly be good to minimize these. For example, alcoholic and sugar-sweetened beverages can increase liver fat content, so avoiding these would be a good idea if lowering liver fat is a priority. Stress seems to selectively lead to storage of fat in visceral depots, so avoiding chronic stress or learning to mitigate its effects (e.g., meditation, or similar mindfulness or breathing exercises) is probably important to reduce visceral fat mass. Cheers Mario

@spectatrix5003 6 ай бұрын

The two ladies from the „Life after Diets“ podcast here on yt did a very interesting review of „The Hunger Habit“ from the perspective of people with eating disorders.

@karolina8367 6 ай бұрын

I'm guilty of emotional eating, although I am not overweight (yet 😅) and I try to change my habits.

@nourishedbyscience 6 ай бұрын

Recognizing this and taking steps to address it early, before it has led to excess body fat mass, is really good. I am generally a huge fan of prevention, and ideally addressing issues at their root cause. If someone is prone to emotional eating, it can usually be beneficial in numerous ways (not just for long-term body weight control) to tackle the actual issue properly, rather than covering the symptom with eating. It's obviously easier said than done, but if the awareness is there, that's usually a good start. Best, Mario

@mattkojetin8198 6 ай бұрын

Thank you.

@aimanmazloum9561 6 ай бұрын

Great informative video as always Mario thanks , would you please touch on lean body mass vs BMI , you have touched on it on some videos but would like to know what science has to say about it

@nourishedbyscience 6 ай бұрын

BMI is just a general measure of body mass in relation to height. It's main limitation is that BMI can be elevated due to high lean mass, particularly muscle mass. That can be extreme in body builders, whose BMI can be in the obese category even though their body fat mass may be very low. A related topic is that if you lose weight, it would be most desirable to lose only or mostly fat mass, and as little lean mass as possible. Because we need dense bone and our muscle tissue for functional body movements, and also our muscle mass is hugely important for the regulation of glucose levels after a meal. Is that what you were curious about?

@olgabaeva2087 6 ай бұрын

Thank you for the video, awesome. But I don't remember from your previous videos have you told how to differ what type of fat you have - subcutaneous or visceral?

@abetty9636 5 ай бұрын

I absolutely love your message and how we should be in awe of and have respect for the bodies we have been given. I totally agree. I have found with sleep that not putting an emphasis on trying to attain 8 hours of sleep has helped my average nights sleep and also not beating myself up about getting a bad night's sleep and then allowing my 'sleep hunger' to build which then results in my getting a better quality of sleep as a result. This may not be the same for all people though of course

@nougatbits9086 6 ай бұрын

Hello, I‘ve got a question. Today i had a meal in school an could‘nt measure my blood Sugar. But 3h After meal i still hat a BG of 120. Would this be a conference, Even in it die online Go Update to 130? Sometimes it is Like this with my BG at lunch: It goes up to 130/140 but takes Hours to come down. But most breakfasts my BG online goes up to 120 and comes down in 1,5/2h to Casting BG. Normal weight. Age 29. Aktive Livestyle. Meal was mostly non starchy veggies and 50gr. Buckwheat. Losts of Nuts and seeds. I was defenetly Insulin resistant in the past. But i GET a Spike to 160/170 every day. I eat online unprocessed foods. Not much meat. Lots of veggies. A12 still 5,5. Triglycerides 75. Waist 73cm. Honestly i dont know what to eat and more Thanks.

@bettykramos1802 6 ай бұрын

I love your videos. But I don’t need to lose weight. I have to control blood sugar due to possible loss of first phase insulin response to a meal. Do you think you could speak to this subject some time? I eat low carb, 2MAD, exercise and use a CGM to make sure I avoid spikes. Thank you for reading this 😎

@cbgbstew4072 6 ай бұрын

Search through his videos and playlists. He has a ton of videos covering this topic. I have the same blood sugar issues you do, and that’s actually how I found his channel!

@pwduce 6 ай бұрын

I seem to find my insulin response is slow. I'm very fit (hourly+ daily exercise runs, weights, riding) and presume I'm insulin sensitive. But this bodily response is a mystery.

@bettykramos1802 6 ай бұрын

@@cbgbstew4072 Thanks for your reply. Yes I’ve watched every one of his videos. But hadn’t heard anything about people like myself. I know I’m not alone.

@nourishedbyscience 6 ай бұрын

There are a lot of different reasons why someone could be glucose intolerant. A very common one is insulin resistance due to excess visceral and ectopic fat, and so I first wanted to cover what I see as the keys to a healthy body weight for those who struggle with that. There will be many more videos to help people who are glucose intolerant for other reasons. May I ask why you think your issue is a diminished first-phase insulin response? Do you have information on whether or not you are insulin-resistant? Adopting a low-carb diet may be a good approach if the issue is truly (genetically) diminished first-phase insulin response. Please note, however, that being on low-carb could actually (temporarily) lower your first-phase insulin response, so while you are eating low-carb, it would be important to stick with low-carb for all meals. Similarly, 2-meals a day may help you control your calorie intake and body weight, but a lot of time passes between meals, and this may further impair your first-phase insulin response. Again, this may not be relevant as long as you follow a low-carb diet, but I would be careful with any higher-carb meal as long as you are on a 2-MAD low-carb regimen. Best, Mario

@bettykramos1802 6 ай бұрын

@@nourishedbyscience Thsnk you for your quick reply. I have been keto low carb since 2016. I weigh 105 lbs. I’m an LMHR and was a study participant. My fasting glucose is mid 80’s and A1C is 5.5 but i have to avoid spikes to get this level. If I eat yogurt at the end of a meal I spike up to 140. Any carbs like rice and sweet potatoes spike me to 180. I have assumed that I have diminished storage of the insulin granules and I get a spike. Then phase 2 brings it down. My fasting insulin is 3.9 and c peptide is ..8.

@myoung48281 6 ай бұрын

Since I went vegan I eat as much as I want to and still lose weight. This is after being lacto ovo vegetarian for 50 years and heavy. Go figure.

@scottishfoldmocha5875 6 ай бұрын

Looking slim doesn't mean you don't have visceral fat, this is called TOFI (thin outside, fat inside), that is because lack of protein prevents you to gain subcutaneous fat, but will NOT stop visceral fat.