Prince Harry's upcoming memoir has been obtained by several news outlets, and it was embargoed until next Tuesday. Now, the headlines from it are coming out fast and furiously. And it can only get worse. Meghan Markle's new book, Harry and Meghan: My Life in the Royals, is out now and it's a doozy.
00:06:33.400And then Meghan apparently telling Kate that she's got baby brains.
00:06:39.360I mean, the point about all this is that Meghan was intent on establishing her own domination in the royal family.
00:06:49.120And when that didn't work and she finally decided or early decided she was going to leave, she opted for revenge against those who didn't give what Meghan wants.
00:07:00.460As Harry famously said, what Meghan wants, Meghan gets.
00:08:10.740He talks about a 2019 fight scene, OK, where it was his London home, 2019, where Harry says William called Meghan difficult, rude and abrasive,
00:08:22.020which Harry then said was a parroting of the press narrative and that he expected better of Prince William.
00:08:28.260He says Prince William grabbed me by the collar, ripping my necklace.
00:09:13.160Harry just puts it all on William's anger and how he was this poor victim who, after allegedly being grabbed by the collar and shoved down by his big brother,
00:09:21.260doesn't fight back this this guy who killed 25 Taliban, as he claims, doesn't, you know, shove his brother back, doesn't, you know, tell him to get the hell out and then go talk to his wife.
00:09:33.820He called his counselor, which I'm sorry, but feels the whole thing incredibly emasculating for this guy who clearly wants us to see him as a tough guy.
00:10:55.700They're the ones who constantly lob bombs at the royal family, whether through opera or Apple or Netflix or now the book.
00:11:02.900And all the interviews, it really is an astonishing act of treachery, in my view.
00:11:09.120And he has a couple of admissions to that effect without apparently realizing that he's admitting that bad behavior.
00:11:15.240The one where he admits we now get some new details from him about that infamous fight between Meghan and Kate, where the papers said that Meghan made Kate cry.
00:11:27.200Meghan went on Oprah and said, it was the reverse.
00:11:30.200She made me cry and she came back to apologize for it.
00:11:34.320This is the quote she said to Oprah was, the reverse happened.
00:11:37.220It made me cry and really hurt my feelings.
00:11:40.080It was a really hard week of the wedding and she was upset about something, but she owned it and she apologized.
00:11:47.380Well, now we learn from Harry that what, according to him, happened was there was a discussion about the timing of the wedding rehearsal and the flower girl dresses.
00:12:19.300And secondly, Tom, this is from Prince Harry, who says his second argument with William and with Prince Charles at the time, Prince now King,
00:12:29.380was in twenty twenty one after Prince Philip's funeral where the the now king.
00:12:34.600But then Prince said, look, boys, please don't make my final years of misery.
00:12:44.660Really looked at him, perhaps for the first time since we were little, taking in every detail his familiar scowl, which had always been the norm in his dealings with me.
00:12:53.400He says his brother's baldness was alarming.
00:12:57.480That's in quotes and, quote, more advanced than mine and said his resemblance to their mother had faded.
00:13:04.020Describing his brother once his best friend as, quote, his polar opposite.
00:13:08.040He said, my dear brother, my arch enemy.
00:13:34.220I mean, this is the hypocrisy of the whole operation.
00:13:37.360You have got two people who claim to be victims who have now clearly become the aggressors, as I said.
00:13:43.240But they have intended to destroy Charles and William.
00:13:50.000But the whole point is, at that funeral in Windsor, if you remember when they came out of the chapel, Kate made huge efforts successfully that Harry and William would walk up the hill together in an attempt that the two of them could somehow be reconciled, despite all the horrible incidents that have occurred before.
00:14:13.200But even worse than that, the duplicity of the Sussexes is another point here.
00:14:18.940When they came for the Queen's funeral and they had that alleged reconciliation outside the gates meeting all the well-wishers who were clearly mourning for the Queen.
00:14:53.480You know, Harry and Meghan are brilliant actors.
00:15:00.240And the victims are Kate and William in this case.
00:15:04.560In that moment, which he does write about, again, this is where he was staring at William's baldness and seeing how little he resembled their mother.
00:15:11.820He says, in this exchange, Harry accused William and Charles of effectively gaslighting him by denying he understood why Harry and Meghan had left for the U.S.
00:15:23.840Harry said at Frogmore Cottage, Willie, this was supposed to be our house.
00:15:27.760We were going to spend the rest of our lives here.
00:15:34.500And his brother shot back, honestly, no, Harold, not really.
00:15:38.220Harry then turned to Charles, who was looking at me with an expression that said, me neither.
00:15:42.960He said he felt like they didn't know him and they were not in a position to listen to them.
00:15:48.640And I'm thinking about this, Tom, thinking, of course, they probably feared you were recording all of this and were going to put it in your book or in your Netflix deal, which, as you point out, had already been struck and was in process.
00:16:01.220Why would they open up to him in this circumstance?
00:16:04.240Well, Meghan, we must remember one other point about all this, that, of course, this is the writing of a ghostwriter.
00:17:45.260We've got to the stage where you say in the introduction that the palace had kept quiet, but they can't keep quiet for much longer.
00:17:54.120The damage has got to somehow be stopped.
00:17:56.520And I do think that William will have to, in one way or another, give an interview, giving his point of view, trying to silence this constant campaign from Montecito against the royal family, because there's no end to this.
00:18:38.220You don't run to a publisher and put it all in print with the intention of hurting the person, talking about how he's always scowling at me and how he used the press agencies within the palace to hurt me and his unattractive, bald head.
00:19:01.840But, you know, the tragedy and it is a tragedy and all this is that until Meghan appeared on the scene, Harry and William were very, very close friends.
00:19:10.140And they're known as the three musketeers with Kate.
00:19:13.180They were an extremely happy group, the three of them.
00:19:16.720And when Meghan arrived in her first appearance in public with the three, it was meant to be the Fab Four.
00:19:22.840And on stage, it began to unravel as Meghan began saying how she would use her new status to campaign.
00:19:31.960And William and Kate said that, you know, that is not what the royal family does.
00:19:35.680And even Harry said, well, marriage first.
00:19:38.620And Meghan then snaps, well, we can multitask.
00:19:46.380She, Meghan, has a history of disturbing relationships with the family.
00:19:53.840And as predicted by many people, she has now destroyed the relationship between Harry and his family.
00:20:00.420What's surprising is whether the question really is whether Harry realizes himself how he has completely cut himself off and whether if something goes wrong in his own marriage, which is possible, whether he'll be able to survive.
00:20:48.040They are hiding at the moment, in my view, in Buckingham Palace.
00:20:52.020They're hoping it will go away and it won't.
00:20:55.920And these two are cashing in on these stories and they're making hundreds of millions of dollars.
00:21:00.980So there's no reason to think they'll stop doing that.
00:21:03.400That's it's it's very lucrative for them.
00:21:06.600One of the allegations that, you know, is is an eye opener is Harry alleging that William and Kate were not only totally delighted with his Nazi costume, but were behind it, were the reason he wore it in the first place.
00:21:20.880He says that they howled with laughter when they saw him dressed for this 2005 party.
00:21:55.840Harry writes, adding that when he went home and tried it on for them, they both howled worse, worse.
00:22:01.020Uh, worse even than Willie's leotard that he was going to wear way more ridiculous, which again was the point.
00:22:07.220Then while he's calling this one of the biggest mistakes in his life, in his Netflix series, um, he goes on to say that, uh, let's see.
00:22:17.280Well, basically that they enjoyed it and that they wanted it, that they would, that they would coax him into it.
00:22:21.260So, this dovetails with, I guess, a royal historian, Robert Lacey's publication in 2020, where he suggested the first sign of trouble between the brothers came then, at this moment, back when, uh, 2005, when Harry was 20.
00:22:35.680When Harry was resentful, he bore the brunt of public outrage over his Nazi costume, even though William helped choose it.
00:22:42.320To me, what that tells me, Tom, and you're the expert at this, is that Harry talked to Robert Lacey for Robert's book and was trying to get this story out there for a while now, since, since the rift after Meghan.
00:22:53.680Well, I don't think, um, Harry didn't speak to Robert Lacey, I don't think that, but what I do think is that Harry's friends put that round at a very late date.
00:23:03.240What is surprising is it took 10 years for this story to emerge, and there's no doubt that, uh, at the time of this great furore, if that was true, that it was the idea of the Cambridges, that would have leaked out to Harry's friends and been told to a newspaper.
00:23:22.760And for all these years, that hasn't come out.
00:23:26.940So I think, once again, one has to treat this with some skepticism.
00:23:34.540Uh, you know, it's so easy for Harry to say that, and so difficult for William and Kate to deny it, because then it really does become a fight in the gutter, uh, and he gets away with it.
00:23:47.140And of course, the ghostwriter would be thrilled with that exchange.
00:23:50.260Well, that's a problem if they give an interview, Prince William, nevermind King Charles, you can't go tit for tat on this kind of thing because you lose.
00:23:58.320I mean, any attention to them, any response by the palace will be welcomed with open arms by Meghan and Harry.
00:24:06.160It's just another day in the news cycle.
00:24:08.400So I understand the palace's instincts to just ignore these small people who right now are just trying to make a dime on their association with, with William, with, with Charles.
00:24:20.980Like we've reached a tipping point where that calculation no longer works?
00:24:24.780I do actually, because I think that, uh, after the Netflix series and now this sympathy for the Sussexes will grow outside Britain and outside various areas in the United States, like the East coast.
00:24:37.300I think across Africa and Asia, which is very important for Britain and the Commonwealth, and even in Europe, um, there will be sympathy for the Sussexes.
00:24:47.440People will believe what Harry has said, and most important of all, we'll see how the CBS and the ITV, British ITV interviews go down.
00:24:58.040Will the journalists interviewing Harry really challenge him about the veracity of what he is saying?
00:25:05.480Will they really say to him, come on, we can't believe you, for example, didn't hit back at William in the row in the cottage kitchen?
00:25:13.520I mean, if he is not challenged, then we know once again, he has orchestrated a wonderful puff piece, just like this book and just like the Netflix series, just like the opera interview.
00:25:25.260I mean, this is, this is an amazing Hollywood production.
00:25:28.400It's not over, it's been going on now for two years.
00:25:55.580I mean, I understand Meghan Markle's arrival on the scene exacerbated this problem tenfold, but I don't know that it is true that she caused all of it because according to the reports, the book, which is called Spare, is essentially about his resentment in being the spare.
00:26:13.340The Guardian writes about, they say, Harry's resentment of being the spare is the unifying theme of his book through chapters on his childhood, his schooling, career as a royal, in the British Army, his relationship with his parents, with his brother, his life with Meghan through courtship, wedding and marriage, and so on.
00:26:28.740Early on, he recounts the story of how his father, again, said to Diana, wonderful, now you've given me an heir and a spare.
00:26:35.240And Harry actually says to ABC News, Michael Strahan, in another interview that's going to air on Monday, there's always been this competition between us, weirdly.
00:26:45.240I think it really plays into, or always played into, about the heir and the spare.
00:26:51.460That's a dynamic he was born into that he doesn't seem able to accept.
00:26:59.620I mean, rivalry between siblings is not unique in the royal family.
00:27:04.360And there's no doubt that Harry had to take a lot of the blame for some of the things that William got up to in his teenage years.
00:27:12.360It was deliberately, the blame was put onto Harry when they had alcohol-fueled parties and drugs in a cellar in the High Grove home of Prince Charles, he then was.
00:27:24.680But, you know, there's a big difference of that resentment, which comes naturally from the heir.
00:27:32.160And it's not just the royal family, but obviously in industries and country estates and things that always the eldest son inherits.
00:27:39.920The youngest children always feel resentment.
00:27:42.700But there's one thing to feel that, but with all the privilege that Harry had, with all the protection he had, he could have found an alternative way of life.
00:27:53.220He didn't have to set about destroying his family because he felt resentful.
00:28:00.460The problem with Harry is that clearly on his own admission, he is a disturbed man.
00:28:06.120He caused his head being sort of occupied by chaos.
00:28:45.700And that has now come to haunt the royal family because Meghan, having rescued Harry, brought him to California, shown him an alternative life, which is much nicer than being cooped up in the royal palace, has also said, this is how we're now living.
00:29:09.520That's what, of course, annoys the British more than anything.
00:29:13.200Having welcomed her with open arms at the wedding, having made a multiracial wedding ceremony of it all, given her everything they could give her, she's turned around and bitten the hand and chewed off a huge chunk of it.
00:29:29.240Her Netflix documentary says exactly that, that everybody who voted for Brexit, they're racists.
00:29:36.500And it's no accident this this movement happened at the same time she came into the royal family and was spurned, allegedly because of her race, about which most people didn't even know that she was mixed race until later in the relationship.
00:29:48.380In any event, he he has no empathy for anyone but himself.
00:29:53.520He doesn't in any way, at least according to what we read so far, have a moment of I understand my older brother's in a very difficult position.
00:30:01.200He's in a very difficult position and is under enormous pressures to support this institution while still becoming a man and becoming a husband and maintaining a role as a big brother.
00:30:11.740Um, and he even takes a swipe at Princess Diana in this regard.
00:30:17.740Again, this is according to the UK Sun, which is also now obtained a copy.
00:30:21.880He says, um, Diana, of course, notably discussed Charles's affairs in her 1995 panorama interview, which has been very controversial.
00:30:30.500William says no one should cite it anymore.
00:30:40.020Harry blasted his mother's statement as wrong, claiming, quote, my my mother's sentence that there were three people in her marriage was legendary.
00:30:52.460William and I were left out of the equation.
00:30:55.540I have to say, Tom, it's just a strange place to go.
00:30:58.260She was she was discussing her marriage with him and the husband's infidelity.
00:31:04.120I mean, yes, there might be a place for a woman in that position to say he cheated on the whole family.
00:31:08.960But I think most women would be thinking about themselves in that moment.
00:31:12.760So I'm not sure what he's up to there.
00:31:15.140Well, I think you're going to ask the ghostwriter that I mean, it's another line which has been inserted.
00:31:20.780I really don't think Harry has dissected and understood panorama interview and why she did it and the background and the consequences, which were a disaster for Diana.
00:31:31.580It is what, in the end, forced her exclusion from the royal family.
00:31:37.200They were furious, rightly understandably so.
00:31:40.000But she felt I mean, Diana sought the press.
00:31:43.840I mean, this is this is the crazy thing where every day there's a new allegation.
00:31:48.620Last week, it was that Harry blamed the media for his mother's being killed by Buckingham Palace leaking in the same way as they leaked against Meghan.
00:31:57.620Now he is leaking against the people he claimed to be the orchestrators of his mother's downfall and his exile from Britain.
00:32:18.460This is a very, very clever package and endless speculation about a man who really isn't worth much speculation.
00:32:28.040He is in the end disloyal to his family.
00:32:32.180And can there be a greater sin and disloyal inventing things?
00:32:37.240I mean, the hurt in Buckingham Palace and Kensington Palace must be immense tonight.
00:32:43.060Think about Prince William having his, you know, receding hairline mocked and elevated to this level, having his private discussions with his brother,
00:32:54.880whether it's the argument in the cottage or next to their grandfather's grave revealed in a public book.
00:33:02.880The moment where Harry writes about how he wondered if Queen Camilla, then just Camilla.
00:33:10.820They didn't want Charles to marry her.
00:33:13.520I remember wondering if she would be cruel to me.
00:33:47.280It's it's William's expressions of vulnerability or sadness or confusion over really difficult topics like Camilla, the mother's death, the grandfather's death, the breaking up of the family that he has now put in black and white in print for a paycheck.
00:34:03.920That's what resonates with me as unforgivable.
00:34:08.220But you see, the background to this really is that Harry felt enormously jealous of his brother.
00:34:15.760William, after all, spent eight years unmarried with Kate and was very careful before he married her so that there wouldn't be the same mistake as his father had made and mother.
00:34:31.340And there was Harry, a bachelor in a two room, two bedroom house on the estate next to William and Kate, who are living in a 20 room apartment and happily including Harry, of course, too, but much more stable, much more focused on the future.
00:34:52.120And that gnawed at Harry and Harry now is getting his revenge.
00:34:58.440And that's why the book is called Revenge is all about getting his own back.
00:35:03.140Meghan getting her own back for the happiness of the Cambridges.
00:35:07.900And I've got to tell you, there's one other very important issue, which perhaps is in the book.
00:35:12.900But one of the reasons, of course, that William was so furious with Meghan was that Meghan had seized on a story that William was having an affair with a mutual friend of theirs.
00:35:25.720I don't believe it's true, but it was huge gossip in London at the time.
00:35:30.660And apparently, allegedly, Meghan raised that with Kate to needle her.
00:35:35.940And that is part of the reason why William was so incandescent, that his wife was being told by Meghan, asked by Meghan, what's it like being cockled?
00:35:48.160What's it like being betrayed by William?
01:08:20.240But then there was some there were headlines about a month or two ago about how, no, it's dangerous.
01:08:26.200It's it's I can't remember if it said it's causing heart attacks or if it's just not working or cause you to gain weight because then you overeat.
01:08:34.220I'll tell you, I asked my doctor about that.
01:08:36.060And he said, no, I wouldn't trust that those headlines.
01:08:39.340He's got all of his patients doing it, but I haven't done a deeper dive on it since then.
01:08:43.740So did you see that those headlines and what do you make of intermittent fasting question?
01:08:47.640You know, I think when somebody takes things to the extreme, you're going to see various issues.
01:08:53.080But if you're doing it the proper way, I think intermittent fasting is great.
01:08:57.000The way, you know, the way you're doing it after dinner, just don't eat anything.
01:09:00.540You skip breakfast and then you have like an early lunch and then you're having a healthy lunch, healthy dinner, staying very well hydrated throughout the day as well.
01:09:11.900I'll tell you, if I see the numbers creeping up on that scale and I go hardcore on my intermittent fasting, like I don't have the snack in the morning that I think doesn't count, whatever, it comes right off.
01:09:36.700Yeah, I'm sure we'll call on you again.
01:09:38.020And we continue the conversation on wellness in the new year next.
01:09:41.760Another doctor joins us and I'm going to be taking your calls.
01:09:44.140Looking forward to keeping this rolling.
01:09:48.680My next guest is Dr. Lane Norton, nutritional scientist, natural professional bodybuilder and founder of the Carbon Diet Coach.
01:09:57.780He's here to share how you can work toward and stick with your health goals throughout this year.
01:10:03.160And we will continue to take your calls.
01:10:05.800All right, Doc, thank you so much for being here.
01:10:07.580So I know that you were listening to our last segment.
01:10:10.700What do you make of that very depressing, that very depressing stat of if your parents are obese, you're overwhelmingly likely to be obese, too?
01:11:54.040There's a much higher barrier to entry.
01:11:55.540So this idea, this idea that 80% of people that it's a genetic thing, the research doesn't show that.
01:12:07.160In fact, if you look at people who are overweight or obese and you look at their metabolic rate, if anything, they have a higher metabolic rate than people who are lean.
01:12:17.020Now, a lot of that is explained by the fact that obese people have a higher overall body weight.
01:12:21.400So they have a higher metabolic rate just to pull around all that tissue.
01:12:25.300But even when you standardize for their lean mass, they have at least the same metabolic rate as people who are lean.
01:12:34.540And so this idea that it's genetics, yes, there are some things on the appetite side.
01:12:40.040But this idea that obese people have, like, slower metabolisms and whatnot, while you can't have people with, like, thyroid problems and those sorts of issues that can slow metabolic rate, on a population level, genetics don't really explain the differences, at least in terms of metabolic rate and energy expenditure.
01:12:59.040But there is some data that it may impact satire.
01:13:02.000I feel like, you know, I definitely have a long line of overweight people in my family.
01:13:07.640My mom loves it when I talk about this.
01:13:10.600But can I tell you, I don't feel like I suffer from a never-ending urge to eat.
01:13:15.860I feel like if anything makes me overeat, this may sound weird, but it's like an oral fixation.
01:13:22.040Like, you know, I need to be, like, sipping on something or eating something.
01:13:27.540Or I don't know, but it's, like, very gratifying to be, like, eating or drinking something, even if I'm not hungry or thirsty.
01:13:35.600Well, and so what's very interesting is a lot of people get really hung up on hunger and appetite.
01:13:40.860And they say, well, this diet, for example, ketogenic diet reduces hunger, or intermittent fasting reduces hunger, or all these different things.
01:13:48.960And at the end of the day, by the way, none of these diets come out any better for long-term weight loss.
01:13:54.040They all have approximately the same statistics.
01:13:57.700Individual diets may be better for certain individuals.
01:14:00.460If, for example, you like intermittent fasting and you just find it easy to stick to, that's a great reason to do it.
01:14:05.780But it doesn't really come out as being better than, like, regular continuous calorie restriction.
01:14:11.900But, you know, the problem is so much of this stuff gets washed up in all the messaging that it's difficult to pick it apart.
01:14:21.440And one of the things I'll tell people is hunger isn't the only reason people eat.
01:14:25.580People eat for a lot more reasons than hunger.
01:14:28.320I mean, think about the last time we went to a social event that didn't have food.
01:15:18.740We even see this in people who have gastric bypass.
01:15:21.820Some people will, like, hack their way around gastric bypass by consuming more liquid calories or whatever it may be.
01:15:28.040So at the end of the day, these drugs, gastric bypass, a lot of what's happening is it's just kind of forcing you into lifestyle changes by causing you to consume less energy.
01:15:38.920What do you make of my approach on the days I really want to go hardcore on my intermittent fasting?
01:15:43.680Because, you know, normally I'll have my coffee and I'll have heavy cream in my coffee, which I think is okay.
01:15:50.040And a little bit of sugar, not much, but I'll have some.
01:15:53.800In any event, if I go hardcore, then I won't have, like, a handful of berries or sometimes I'll have, like, a very small snack.
01:15:59.560If I'm hardcore, I don't do that stuff.
01:16:21.500This is actually something I talk about quite a bit and kind of known for.
01:16:25.820So I think there's a very large pushback against artificial things just due to this naturalism fallacy that it's something that's natural must be better for us.
01:16:35.880And indeed, like, whole foods, kind of as nature intended them, are very satisfying.
01:16:45.620They're more difficult to overconsume.
01:16:47.020But people take that logic and extend it way too far.
01:16:50.660And diet soda has actually been shown to be a pretty powerful weight loss tool.
01:16:55.540So in research studies where they have people take sugar-sweetened beverages like regular soda and replace it with diet soda, they see weight loss.
01:17:06.380And in fact, in one study, they actually did a comparison of sugar-sweetened beverage replaced with water or sugar-sweetened beverage replaced with diet soda.
01:17:16.560This was what's called a network meta-analysis, which is a very large study.
01:17:19.880And they found that diet soda, or they refer to it as low-calorie-sweetened beverage, but essentially the same thing, actually performed better than water.
01:17:29.640Now, diet soda isn't like a fat burner or anything like that.
01:17:32.900But what it indicates is people just end up eating less because they're getting that sweet satisfaction somewhere else.
01:17:39.260That's why they're better than just the flavored seltzer, which I also like.
01:17:44.180But a diet soda fills you up more than just a flavored seltzer.
01:17:49.560You feel like you're getting, I don't know, something more.
01:17:52.320Yeah, and a lot of people have concerns about cancer.
01:17:56.600What I'll say is there was actually just a study published this past week where they found no association with artificial sweeteners and cancer mortality.
01:18:06.700And you can find some epidemiology that does show that.
01:18:09.660You can also find studies in rodents where they give really, really high doses of artificial sweeteners, and they see weird things happen.
01:18:16.840And what I'll tell you is if you give four or five times the normal dose of Tylenol, it can kill you.
01:18:21.360So just because you're showing something happening in lab rats when you're giving really high doses, that doesn't really say much for what happens in human beings.
01:18:31.000And when it comes to the actual randomized human control trials, they really haven't seen any negatives.
01:18:37.120Now, what's been very popular recently is to say, well, it negatively affects your gut microbiota.
01:18:43.960We don't understand enough about the gut microbiome.
01:18:46.420And I've spoken to a few different gut microbiome experts who I know.
01:18:49.940And they said, you know, on the list of things that they're concerned about with gut microbiota, diet soda is pretty far down there.
01:18:56.860And in fact, in some of these studies, they actually showed that artificial sweeteners increase the population of certain species of bacteria that we think are actually good for the gut.
01:19:08.380So we do know that things like sucralose can change your gut microbiome.
01:19:12.940What we don't know is if that's a good, a bad, or a neutral change.
01:19:17.920And what I will say is if that diet soda can help you lose 20, 30, 50 pounds, regardless of these small things that might be happening, it's hard to argue that you're a less healthy person for having used diet soda if that tool helps you take off a significant amount of weight.
01:19:34.340Well, and even, you know, I'm not intermittent fasting for weight loss anymore.
01:19:38.920I'm just doing it for health and weight maintenance.
01:19:42.380And I and all these studies I read say that these extended periods of not eating are very healthy for you.
01:19:47.500So if a diet soda can help you extend that by two hours, that's sort of my thinking.
01:19:53.660One of the things I know you're big on is you need to be consistent.
01:19:57.580Like one of the keys to losing weight, keeping off its consistency.
01:20:01.280Can I tell you, this is so hard, because if you're like me and you generally eat well, right, and you'd have to be to stay relatively thin.
01:20:09.560Sometimes you go on a two week break over Christmas, right, or you get to the weekend and you're like, yay me.
01:20:16.080You know, this is my chance to indulge.
01:20:19.240And I always look around at these like bone thin women and I'm like, she doesn't do that.
01:20:35.500So how how do you become more consistent?
01:20:39.420So I think trying to make it into your habits as opposed to just relying on willpower, you know, building in habits is much more sustainable than anything else.
01:20:50.420And one of the things I will say is, you know, trying to just rely on, OK, I'm never going to indulge.
01:20:57.000It's probably not a reasonable expectation.
01:20:59.540What needs to be better managed is when I indulge, how do I indulge responsibly without going crazy?
01:21:06.620You make a really great point, which is when you're looking at the calendar year, we know that obesity is something that happens throughout adulthood.
01:21:14.500And if you break down how much weight people gain during adulthood, it ends up being like an excess of like 20 to 30 calories a day or something like that.
01:21:24.740But the thing is, people don't gain weight linearly throughout the year.
01:21:29.040In fact, the research shows that people pretty much don't put on weight except for almost exclusively the six weeks between the near the end of November and January 1st.
01:21:39.840One hundred percent. It's like Halloween, Thanksgiving, Christmas.
01:21:44.940And if you've got kids, Halloween is a factor.
01:21:46.900All this candy comes in. You might not buy it at the store, but it's sitting right there.
01:21:49.680It's like you're minding your own business.
01:21:51.260The almond joy is eyeing you, begging to be eaten.
01:21:57.120And then, boom, next thing you know, you're five to seven to 10 pounds up.
01:22:01.260Yeah. And I think, you know, on average, the research shows in adulthood during that time period, people put on anywhere from like one to five pounds and typically don't take it back off during the year.
01:22:13.300So you're getting this weight gain kind of in chunks and then it's not coming off.
01:22:16.940So one of the things I tell people is, you know, just trying to practice avoidance, it can work, but tends to not work as well because, you know, people are also thinking about their quality of life.
01:22:28.880Well, I don't want to never go out for dinner.
01:22:31.440I don't want to never indulge in an ice cream or a birthday cake with my kid and whatnot.
01:22:36.840The problem is people, if they tend to try to practice black and white rules and that works really poorly with food.
01:22:42.620And in fact, there's some evidence that can actually lead to eating disorders.
01:22:46.480So one of the things I really try to tell, you know, our members, our clients is, hey, listen, you know, these diets, intermittent fasting, keto, whatever, they all work the same way, which is people eat less.
01:22:59.920It creates a calorie deficit and they lose weight.
01:23:03.720Now, so you can pick your form of restriction.
01:23:06.920So, for example, for you, intermittent fasting is something that has been easy for you or, you know, easier, feels more sustainable, completely reasonable reason to do it.
01:23:15.720For other people, they say, I get so hungry that I just end up binge eating at night.
01:23:21.500But no matter what you choose to do, you need to keep a flexible mindset, which is I can have some treats.
01:23:28.420I can have some more calorie-dense food, but I need to be aware that I'm doing that and compensate appropriately, which I tend to think about things as like a weekly budget, for example.
01:23:38.340So if you go, for example, you've got a Christmas dinner coming up, well, then maybe you eat a little bit less earlier in the week and maybe the day of your Christmas dinner, you eat a little bit less earlier in the day.
01:23:47.940You focus on something like mostly protein and keep your carbohydrate and fat sources low, you know, and that way you're creating room in your budget because I really like to use monetary examples.
01:23:57.540For example, if your budget is, say, you know, $1,500 a week and you're great, the first six days you only spend $600, but on the seventh day you spend $1,000, you're still blowing your budget, right?
01:24:11.880So if you can create the necessary room in your budget for these days that you know you might be consuming more, then you can actually still move towards your goals.
01:24:22.840But one of the things I really tell people, too, is like, don't try to actively engage in weight loss during the holidays.
01:24:28.500That tends to ruin holidays and weight loss.
01:24:31.720I really get our clients to try and focus on weight maintenance.
01:24:35.220I say, listen, most people gain weight during this time.
01:24:37.960If we can just get you to maintain your weight during this time, you're actually ahead of the curve because we always can focus on weight loss later.
01:24:46.040So my husband, Doug, always says, and he's thin, and he always says, if you feel yourself getting too heavy, cut a meal in half or cut a meal out.
01:24:54.380And that's his general approach to eating.
01:24:56.960And it always works for him because, you know, it's just what you're saying.
01:24:59.460You know, you feel things getting a little too expansive, shrink it down a little bit.
01:25:12.060So what I know that you're sort of big on the look, you could do the low fat, the high protein, the whatever.
01:25:19.180You could cut out all processed foods.
01:25:21.420You know, the bottom line is kind of what it's always been.
01:25:25.600You need to take in fewer calories if you want to lose weight.
01:25:30.400But you're also you're also a proponent of exercise saying there's there's it's not true that you don't need to exercise to maintain a good way.
01:25:39.440Because like I will say that I have believed that if I'm trying to lose weight, I shouldn't exercise because exercise will make me hungrier and I'll overcompensate for whatever calories I burn.
01:25:49.680So on a population level, if anything, it looks like the opposite might be true.
01:25:57.940Now, I'm not saying that there's not individual variability.
01:26:51.580But if we're talking about overall health, I mean, exercise is one of the only things that will actually improve your metabolic health without even losing weight.
01:27:14.740So that's what I was just about to say was if you look at long-term studies of the people who lose weight and keep it off,
01:27:20.560we're talking less than probably 10% of people who attempt weight loss lose weight and keep it off for years.
01:27:25.920One of the top three most common things is they exercise regularly.
01:27:29.660So people who lose weight and keep it off, over 70% of them engage in regular exercise.
01:27:35.240Now, part of that could be the appetite satiety effect.
01:27:38.020Another part of that could also be the fact that if you're exercising, you're not thinking about eating food during that time, right?
01:27:45.620Like a lot of people would be out of boredom as well.
01:27:48.140And when people tend to get into exercise and they tend to feel better, they tend to just start bringing in other healthier habits just by default.
01:27:55.720So, and yes, there is a calorie burn portion to it, but the actual calories you burn during exercise appear to be pretty minimal, to be honest.
01:28:05.480You do burn some, and obviously if you're exercising intensely for three hours a day, you'll burn quite a bit.
01:28:11.060But for most of us who don't have that period of time to work out, the actual calorie burn you get from exercise is pretty small,
01:28:17.060but the effect on satiety and your lifestyle appears to have a pretty good payout.
01:28:22.360So for people who are sitting there right now saying, you know, I want to, I don't know, it's okay, I don't have a gym membership.
01:28:28.080I don't want to drive to the, like, what can people do literally today on eating and exercising to just flip the switch?
01:28:36.820So the first thing I'll say is in this systematic review, I'm looking at different characteristics of people who lose weight and keep it off.
01:28:48.340One of the main things that stood out to me was they talked about having to develop a new identity and addicts talk about this.
01:28:56.720So if you're somebody who's addicted to drugs or alcohol, you can't hang around the same friends.
01:29:00.880You can't go to the same places because your entire lifestyle was constructed around that addiction.
01:29:05.440Now, I'm not saying these are necessarily food addicts, but if you're somebody who's overweight or obese,
01:29:10.460you've lived your life in such a way that your habits and your behaviors are conducive to that.
01:29:16.620And if you're going to change those, you basically have to create a new person.
01:29:19.860So one of the things I'll say is think about the person that you want to become.
01:29:24.540You're not going to be able to get to become that person while dragging your old habits and behaviors behind you.
01:29:30.720What you're going to have to do is think about what do I believe that this person does?
01:29:36.100What are the daily habits and behaviors of that person?
01:29:39.420And then how do I retroactively put those into place so that I become this person?
01:30:25.960And even when we look at like intense exercise is almost always better.
01:30:32.120But going for a walk is still better than doing absolutely nothing.
01:30:36.560And if we look at the data on mortality, we see a very, very sharp decline in the risk of mortality going from sedentary of 2,000 to 4,000 steps per day up to 8,000 steps per day.
01:30:48.780Now, that's not because steps are magical, but it's just because moving your body is therapeutic for your health.
01:31:32.240You know, it's the great dichotomy of life.
01:31:34.200Whatever makes you comfortable in the short term will make you uncomfortable in the long term.
01:31:38.940Whatever makes you uncomfortable in the short term actually tends to make your life easier in the long term.
01:31:44.020So you have to be willing to trade out that short term discomfort for long term gain.
01:31:49.100And I think what a lot of people, especially overweight or obese, struggle with is they've tried so many things and they've kind of gone back that they feel like, oh, I can't trust this process because it's not going to work.
01:33:52.340Do you think the risks outweigh the rewards on these drugs right now or not?
01:33:57.560That's, you know, I think for somebody who's very obese, again, you're just managing risks.
01:34:03.900So right now we don't know that it causes any of these things that have been proposed like thyroid cancer or cardiovascular disease.
01:34:09.280But I would say that if somebody loses 70 pounds on the drug, it's hard to argue that it wasn't a net positive.
01:34:15.240What I will say is what he's referring to, there are some people who do get quite a bit of nausea.
01:34:21.440And that can be possibly part of the reason that people eat less.
01:34:25.520But that is one of the side effects is pretty severe nausea.
01:34:28.240And some people end up vomiting as well.
01:34:29.880But, yeah, if somebody loses 70 pounds on it and they were overweight or obese, it'd be hard for me to argue that they're not better off now than they were before.
01:34:39.620But, again, we're just going to need more long-term data.