Harvard Doctor Reveals Why You Have Cravings and How to Stop Them | The Mel Robbins Podcast

foreign of my existence oh my God today you and I are gonna get real about Cravings appetite hunger how to rein in the emotional eating you're finished with dinner you promise yourself you're not going to eat something and all of a sudden boom you got to have ice cream what is that about well today we're going to dig deep into the science you have been asking for Dr Amy Shaw to come on the show [Applause] hey Adele and welcome to the Mel Robbins podcast okay today you and I are going to get real about Cravings appetite hunger how to rein in the emotional eating for me personally I've got a bag here these potato chips these are black truffle potato chips that I'm holding right now these are the bane of my existence oh my God my kids have introduced me to these things I have to tell you I have this insane craving for black truffle potato chips every single day around two o'clock in the afternoon um I can plow through an entire bag of these things I don't even know if I'm hungry or not I just all of a sudden boom two o'clock hits I have to have a potato chip and I don't know if you've ever been stuck in that cycle of yo-yo dieting or you're finished with dinner you promise yourself you're not going to eat something and all of a sudden boom you got to have ice cream what is that about well today we're going to dig deep into the science Dr Amy Shaw is a double board certified doctor she received her training from Cornell she did a residency at Harvard and a fellowship at Columbia she's an expert on intermittent fasting food allergies hormones and you guessed it hunger cravings appetite in fact you have been asking for Dr Amy Shaw to come on the show her latest book I'm so effing hungry Why We crave What We crave and what to do about it Dr Amy Shaw's here to tell us what to do about it Dr Amy it is such a pleasure to meet you such a pleasure to be here and to meet you one of the reasons why I wanted to talk to you Dr Amy because there's a lot of noise on Tick Tock there's a lot of noise on social media there are a lot to quote Wellness experts that got themselves in shape and they have a lot of important things to say but you are a you are a licensed and trained nutritionist with ivy league degrees and you're also a medical doctor and you understand not just nutrition as a lifestyle but you understand nutrition and the science of nutrition and so when I'm listening to somebody who's a wellness expert who has figured this out in their life I listen to them differently than I listen to a medical doctor who is figuring this out in her own life who is also a nutritionist and understands it from the inside out and so I'm thrilled that you're here and I want to start with so thank you thank you you're welcome um I want to start with the difference between hunger and having an appetite and Cravings so we're all on the same page great question the simplest way to think about it is when you're sitting at dinner and you had this amazing dinner appetizer drinks you know entree and you are full you're ready you're ready to go and the waiter comes out and says actually you know what we have these special desserts that we just made tonight and they are out of this world and everyone looks at each other and they're like well we're full but we really want that dessert that's Cravings oh that's not hunger you're no longer hungry yeah they're actually pretty full extra full right but you're working on that Cravings pathway and that Cravings pathway is super strong it's the same Cravings pathway that alcohol uses drugs sugar um so desserts um so Cravings is a dopamine pathway whereas hunger is your natural need to get nutrients hunger actually you can go for many days even a month without food a month yes people fast for a month um from my background my family is Jane and they fast for long periods of time and there is a fasting month where you actually eat nothing and just drink water so our hunger signals are reminders to eat because your body does not want you to go a full month without remembering to eat so ghrelin you might have heard of this hunger hormone it's released to remind us to eat so the same time every day you get hungry you get reminded to eat and your ghrelin um comes and goes so some people just aren't hungry you know at in the morning um some people get very hungry at night no matter what they've eaten all day because of that Grill and cycling so if you understand that it's a cycle it's a reminder you don't always have to take that reminder but it's a reminder so if you need food you should get it so what is appetite appetite is the overall um interest in food have you ever seen a dog when they're sick they're just like not interested their appetite is dampened it will dampen your cravings and your hunger Pathways huh how could you heal So Hunger is like this this need to eat yes right that is tied to the biological imperative to stay alive appetite is the desire for food and we've all had those periods in our life where we've felt sick I mean my my allergies are crazy right now and I'm not that hungry yes normally I would be ravenous right now so my appetite is that is the correct word I don't have much of an appetite and then Cravings this is one of the reasons why I love your book I'm so effing hungry so much because I've learned so much that I didn't know that you talk so much about our cravings and the eating patterns that we have that aren't healthy for US based on the brain not based on emotion not based on what's going on with what you just ate but that actually there is a whole hormone cycle to this thing oh it's so complicated so there was a French philosopher in 1825 John Claude savarin and he said show me what you eat and I'll show you who you are and even today that stands true right show me what you eat and I'll tell you who you are because our lives are dictated through food we have now food addictions and some of it is not our fault a lot of it is not our fault yeah you actually say that in this book that you say that you know you get into these sort of habits of eating unhealthy things the pulling up at the drive-through and ordering the extra large fries and the Burger on the way home from work and then you feel like crap and then you have a craving and then you eat something else and that it's not your fault it's how is it not your fault if you're the one putting the food in your mouth think about it have you ever been to Miami I always talk about Miami phenomenon okay when you go to Miami and the first time I went I was in med school and I saw all the flashing lights and the people and the music and the craziness and I was like oh my God my dopamine receptors were firing yep that's what happens the first time you eat a sugary food like a ice cream or a McDonald's burger you get a huge burst of dopamine and then on day three of being in Miami all of a sudden it doesn't seem loud it doesn't seem as entertaining you you need to turn the volume up you need to go to the club now because you're kind of used to it you you don't even feel excited or happy just from being out in the street you actually need to turn up the volume and so that's what's happening to us we're having this Miami South Beach effect in our brains when we're eating all of this sweet food these processed foods that they don't occur in nature that dopamine explosion happening day after day after day it lowers your you know you're not even as happy anymore and so the problem is you need more and more and more to get that same dopamine release and guess what happens Mel on the other end I don't know dopamine has this weird after effect where it makes you irritable it makes you uncomfortable and it makes you crave that food so badly that you just want to like almost make yourself not feel the pain anymore and so dopamine has this effect on us that we'll eat it we'll get the pleasure but then there's like that pain aspect to it because you want it again there was something that you just said that really caught my attention I've never heard anybody say this before it's that you get the dopamine Rush from eating things that are not available in nature yeah can you explain that when you eat an apple yes you get the sugar yeah but you get water electrolytes you know antioxidants yeah and fiber yes most importantly that um is how sugar is made in nature so you see a fruit tree your dopamine pathway we think was made to help us survive and want to find that tree with the ripe fruit to keep us going to keep us agitated enough to like try to look for more food just to keep us surviving okay now take it you know thousands of years later we have Ultra processed foods which I will Define for you later that don't have any fiber that don't have any vitamins to tell the body that you've eaten something and they pack the sugar in such a small amount of food that the explosion of dopamine you get is similar to a drug like cocaine or being in South Beach yeah yes it's like boom boom and then you have a drop and then you crave the candy bar or the whatever it was that you just had that was Ultra processed so what does ultra process mean Ultra process is really simple if you could not make it in your kitchen or any kitchen because the ingredients are not ingredients of food then it's Ultra processed Ultra process means you cannot recreate that food in your kitchen even if you had access to any ingredient in the world so that's a lot of things you know Doritos kitkats Sundaes if you think about it we have often the option of getting the minimally processed or non-processed version but it's often easier it's easier to the shelf life is easier when they're in packaged Foods the ingredients in there we don't even know exactly what each one of them does we just know that when you consume them at the highest quantities you have 80 percent more mental health days than someone who's consuming the lowest quantities Okay so I want to make sure that everybody just heard that so one of the reasons why this is so important we're going to keep digging into the connection between your cravings and your appetite and your hunger and how this is attached to dopamine yeah the rush of dopamine the drop of dopamine the craving cycle that you're now trapped in but you just said that if you eat more whole naturally occurring Foods that you will be 80 percent better when it comes to the number of days that you are feeling good mentally is that is that true yes why we are starting to understand that Ultra processed foods not only make us more inflamed which we can talk about why inflammation is bad but it makes it ages you it gives you cancer diabetes heart disease that's the root of all of it it makes you sad anxious and it lowers your length of life like so if you look at all cause mortality Ultra processed foods will shorten your life and yet Mel we live in a world where kids are eating over 70 percent of their diet is ultra processed wow I think I gotta back up a minute and just and and because there's so much to learn this book has so much research in it and it also has so many what you call hunger hacks which I love and I want to start with some basic questions you said this thing earlier and I didn't want to interrupt you I'm almost like embarrassed to ask this question how do you know when you're full it's such a good question we've forgotten right what it feels like to be hungry or be full um we're almost always just relying on external cues to tell us that so there's various ways to feel full so we have a couple of hormones that make us feel full leptin is one of them cck is another one and there's various um signals that they give our brain mostly just to stop eating and so if you feel full you won't want to eat food however the Cravings pathway kicks in so you may want to eat desserts but you won't want to eat real food so a quick way to test this yeah is would you eat a bowl of vegetables right now all right now no then you're not hungry oh so can you explain to us what is going on in our bodies as it relates to feeling hungry we now know Mal that our brain is not just in charge of our cravings and our mood and the way we show up in the world we always think oh if you feel sad you should just think you know do therapy or start to think good thoughts right but we now know that there's this connection between the brain and the gut and when you eat food there's an impact in your gut that's sent directly to your brain and your brain then sends signals back down to your gut and the way you show up in the world is a result of this communication and what is the chicken or the egg in the brain gut like who goes first who's talking the loudest okay so when we are formed when we're an embryo they're connected they're one and then they stretch out and they move apart to the different ends of the body so you could say that they kind of happen from one ball of cells yep um and we can definitely say now with quite con we can definitely say with confidence that changing our gut environment has a bigger impact on our brain than we ever thought a bigger impact so big that you can transplant the gut from one person to another and completely change their mental health oh I read about that study yeah where they so they did they switched guts in was it mice yes where mice that were schizophrenic yes well you should say this because I'm not the medical doctor so we we now know that the gut microbiome has so many signaling Pathways to the brain and sometimes the bacteria are louder actually than the brain which is your question like which one's louder right the gut bacteria want to send a signal to the brain they produce large amounts of dopamine and large amounts of Serotonin to send a signal so what they found is if you took animals and you gave them the microbiome from a schizophrenic human Okay a person who was diagnosed and then a microbiome from someone who was not diagnosed with schizophrenia put that in mice into their gut and you mix them up the researchers were able to tell which mice got which gut bacteria just based on the behavior of the mice based on the microbiome bacteria that they fed them exactly so I want to get a visual here yeah because I can't stop thinking about the fact that everybody's obsessed with chat gbt right now and Ai and how you just insert this thing and it spits out that thing this whole cover letter this whole resume this whole this wow it's so unbelievable I'm thinking in my mind what I'm visualizing is I'll take what I ate for lunch so I had a salad I had a handful of walnuts I had a couple scoops of uh chocolate mousse keto thing so I had um a coconut macaroon they had a Keto chocolate peanut butter little cup thing and I'm thinking that all of that represents input into like the chat and then something else gets spit out and what gets spit out from that is a message to my brain am I getting am I talking right exactly what's happening in fact it's two ways so you have to remember that our body is really smart so they usually use two different Pathways for each thing so when you eat sugar for example it stimulates your brain straight from your mouth and then you have these other receptors these neuropods in the gut that sense the sugar also and they are making their own assessment and sending it to the gut so the gut's like oh yeah it's sugar because I I knew it was coming because I felt it from the mouth okay and now you guys are telling me the same thing so everything matches and that you get the response so it's they like work together wow in understanding what's happening in your body wow it's amazing how sophisticated our bodies are amazing like as I mindlessly chucking walnuts into my mouth I'm not thinking about the fact that there are these neurotransmitters they're these hormones there's all this signaling going on and so you in your book Dr Amy you write that if you're in a cycle of emotional eating or if you're in a cycle where you have all of these cravings and you're always hungry and you're eating the wrong things that it's not your fault it's not your fault and it's not your fault because your brain and your hormones are getting triggered by all this Ultra processed food yes and the ultra processed food it sounds like like is food that also keeps you craving it yes because it's not occurring in the natural world and so your brain is like ding ding ding ding ding holy smokes this Snickers bar is incredible oh my gosh you know this this baked whatever it is that I pulled out of a box and ripped out of a package and stuck in to the air fryer this is tantalizing because it's got all these chemicals in it yeah it's the Miami Beach phenomenon right you get to South Beach and you're like whoa I want like your brain is like I feel good right now and I want that again and then it's I want more of that again right and the problem with our world is We're Not educated about that right I as a physician I said to myself how many times was I rewarding myself with Starbucks and you know peppermint mochas and I would say to myself oh I you know I did a good job today so I'm going to get this sweet thing and then it was every day and then it was twice a day and by the end of it I had to recognize myself that this was happening to me we need to talk about it more because if we can make ourselves happier less irritable less chasing things we're going to be happier people we're going to live longer and so for me this was like okay all these companies know about it and they're creating foods to trigger that pathway why don't we know about it so we actually can be in control well you know when we hear food you think calories yeah you think like how many grams of fat how many grams of sugar I don't I I've never talked to anybody about the fact that there is this dopamine serotonin all of these hormones are impacted by it and it's also being driven by this kind of craving cycle in your brain yeah and so what do we do if we're not responsible for this situation how the hell do we fix it like where do we all begin yeah you know the thing is first understand that food creates Mood Food creates mood so we're always trying to find out ways to make ourselves happier right think more clearly be more satisfied right and so that's why I got so interested in this work because with my background in nutrition and being a doctor I thought well if we can control our mood through food and the actions that we take on a daily basis why aren't we talking about this why isn't this first line therapy um there's really good research a new study from South Australia that the combination of diet and exercise was 1.5 times more effective for depression than the leading medications now explain why because that's a big research result that just through food and exercise yeah it's was found to be one and a half times more effective than medication alone and if you think about it they actually even put therapy and medications kind of the traditional treatment into one category okay and they compared that with changing your diet with changing your sleep your exercise lifestyle habits okay and they said we should be prescribing this as first line therapy for depression there's an anxiety multiple anxiety studies ADHD I mean we are missing the boat obviously we're not doing something right because depression is skyrocketing so it's anxiety so is obesity so it's diabetes so it's cardiovascular disease so the status quo is not working so why not employ these techniques and put them at the Forefront so things like we talked about in already and that are in the book are teaching you that we have control that yes do all the things but also change the way you eat change the way you exercise get more sunlight well you might be depressed and anxious and struggling with a lot of stuff because of what you're reading yeah yes and because of your lifestyle right now and so I think it's really great news to hear that you can feel better if you start to eat better and that this whole cycle that you are trapped in in terms of the Cravings that never end and the cycle of emotional eating and feeling lethargic and feeling anxious that you can based on the research and based on the work that you do with patients around the world that when you take your food intake seriously you can profoundly change your mood you can change your body you can change your lifestyle all of it but it begins with the food so let's talk about that you know because you say in the beginning of the book that you there are certain types of food that you can eat to balance dopamine naturally what are those Foods yeah so you want to be eating foods that are high in the amino acid tyrosine tyrosine is the precursor for aldopa in the brain and then algebra gets converted to dopamine so that's how we have dopamine so in the past it was thought well you can't really do anything to boost the dopamine levels in your brain like food has no connection it's down here the brain is up here right so everyone used to say well it doesn't really matter it's just about calories you know but now we know that eating more Foods doing more things like getting sunlight exercise and certain foods that are high in tyrosine can help boost your dopamine wow what are some of those Foods so one of them is Dairy Foods so tyrosine is amino acids so high protein foods so Dairy soy nuts cherries are all things I have a huge list of because you might not like cherries you might not like you know might not tolerate Dairy but you could do soy and you could do and so um you can eat these things so what I would suggest is say you're having a breakfast in the morning you want to boost dopamine dopamine is very closely related to epinephrine norepinephrine and epinephrine which is adrenaline so in the morning you want to feel awake alert and motivated you want to eat things with higher dopamine that are going to boost your dopamine so give me an example of what would be a great thing to eat for breakfast so I love cottage cheese okay okay I know cottage cheese is controversial you could do yogurt instead who's magic cottage cheese some people I mean it's kind of cheese is having a moment on social media like as in it's bad and the people either love it or hate it it's a divisive food because of the texture of it and so I love it but some people don't need better Hobbies about cottage cheese online it is it's but it's having a moment thankfully and um there's the cottage cheese ice cream there's all these cottage cheese cottage cheese ice cream yes it's all the rage it's viral what um you blend the cottage cheese with a little bit of sweetener and fruit and then put it um and freeze it and then you scoop it out like ice cream wow yeah is it any good it's delicious okay who knew cottage cheese it's like it's the new cauliflower it's the new color it could be a pizza if it wanted it can turn into anything um so cottage cheese in the morning with fruit and nuts okay and you have got yourself a high dopamine breakfast wow okay and you also say there's six ways that you can boost serotonin naturally so serotonin is kind of the calm chill um happiness hormone and so that's a nice one to do maybe in the evening okay because you want to say hey I want to boost so tryptophan is the amino acid as you might have heard heard of tryptophan because of turkey yeah but it's also ever present in eggs it's in um also Dairy food lean meats fish and the way you can actually really get your Zen feeling from that is pair it with a complex carbohydrate so sweet potato or squash or quinoa and have the protein and the carbohydrate and get to this nice burst of dopamine especially I mean serotonin so serotonin is really good for people for obviously mood but also for sleep because serotonin is very close to melatonin and those people who struggle with nighttime Awakenings should try the serotonin boosting Foods in the evening wow um let's keep going because you've got so many Hunger hacks like let's talk about there was one thing that you said that was very interesting that sometimes when you feel hungry you're actually thirsty how do you know the difference hunger and thirst are very closely related in the brain and it's often mistaken at and as you know often when you go on a health plan what trainers they intuitively know this they'll say first thing you do is drink 80 ounces of water and I said I always used to say like there's no science behind 80 ounces there is water I thought you were supposed to drink like uh like your weight in water in ounces or something there's no our kidneys are very smart very good at kind of titrating how much water electrolyte balance we have and so you know you want to drink about eight ounces for every hour that you're you know eight hours a day so it can be more like 64 but that's even not science-based it's just kind of an estimate guesstimate you can't really overdo it um so it's nicer to have more but the big thing that it does is that it helps us calm the hunger because when you're dehydrated your body sends you thirst but it also feels like hunger and so when you're adequately hydrating you're able to kind of um feel Fuller because you're not getting confused and so I think it's an easy super easy thing anyone can do is increase their water intake and just watch you're not going to be as hungry as you were before so if any time I feel hungry should I drink a cup of water yes or do I ask myself if I want vegetables what's the trick so both okay so when you're trying to navigate this and you have first of all take out as many Ultra processed foods as you can okay that's step one step one so did you hear Dr Amy no Ultra processed food it's gonna be hard to do no okay we'll say instead of 60 for adults or 70 for kids we would want to go to 40 or 30 right okay so it's the occasional Ultra process food that way you can actually hear the signals and you're not like getting drowned out by all these altered signaling that's happening and then you start to take note you say wow every day around one o'clock is when that's for me I'm giving my own example after lunch is when I start to crave sweets even though I'm not hungry and so I'll ask myself and I'm in the office usually and I'll ask myself am I hungry or am I just wanting something sweet okay and that's the first question and then I'll ask myself that's vegetable test like should I eat you know would I want a bowl of vegetables right now no so then I say let me just drink a glass of water see how I feel in 15 minutes so I get up I drink a glass of water I might have a sparkling water I try to make it fun you add some lemon or lime and then ask yourself like are you still hungry or craving or are you fine and that's a way to kind of get back with yourself right we're always trying to be the most authentic version of ourselves and that goes with what does my body want right now what does it really want yes versus what is the world telling me um I want and if you're on a sugar and processed food cycle you can't hear your own signals how can you explain the cycle because I think a lot of us are on the cycle but we don't realize it so like you right around two o'clock we have a colleague who I adore who always has dark chocolate yes and I've worked with her for long enough that now two o'clock rolls around and I am looking for the candy looking for the chocolate explain the craving cycle yeah so that we can spot it when we're in it because I'm assuming that is a craving cycle okay this is the best way to think about the craving cycle okay when you eat something that you badly crave it's pleasure mixed with pain so discomfort so you're eating it but you're almost like oh should I be eating this when can I get this again am I having too much it's like it isn't a pure pleasure feeling it's a pleasure and then when am I gonna get it again I need to stop eating it right now most people can identify based on this description some foods that trigger that in them and it could be a warm chocolate chip cookie it could be you know you just eat it and you're like oh I can't wait to have a scan or I'm eating too much and that's often that's a craving cycle right there and you know alcohol is very typical um for people because they'll I have women clients who say to me all the time I crave that glass of wine or two glasses of wine at the end of the day and it's almost like if I don't get it I'm irritable and I just I don't feel right and that's that's the Cravings pathway right there so it's interesting to hear you describe it like that because I'm sitting here trying to think have I ever felt that with an apple yeah I'm like no have I ever felt that with broccoli no but I do feel that in both the case of chocolate I feel it sometimes in french fries or if we go to a great bakery yeah as I'm starting to like shove a croissant the size of my man hand here I've got pretty large hands that I feel that conflict the first bite is heaven yes and then I start this conflicted inner dialogue around it what is actually going on inside of us that creates that inner conflict it's the dopamine dopamine release also activates neural Pathways that make us feel uncomfortable agitated almost like um that's why it's so if you understand that dopamine pathway that we're describing now you think about it and you see why people get irritable they have poor mood make bad decisions when they are consistently like releasing dopamine from Foods or video games Instagram we live in a world where you could actually deplete your dopamine and you'll feel exhausted and you'll feel it'll feel like ADHD you can't concentrate it will feel like you're not really interested in anything anymore life isn't you don't want to go work out it sounds like burnout yeah it's it's your dopamine Pathways can get burned out in this world that we live in because there's so many excessive releases that if you play the video games you eat the sugary food and you know so many of us do so many of these things like I said I was that person and at the end of the month or day week you're like I feel irritable I don't feel unless you have all those things you feel uncomfortable and irritable can you explain the biology of hunger and cravings yeah it's extremely important to know the difference and to know the difference what's happening in your brain and your body okay when you're hungry you have hunger hormones like ghrelin that are released to tell you to get nutrients from food it's the way we survive in this world and Cravings on the other hand also have to do with survival but it's telling us to go for the high impact Foods so Cravings is the pleasure hormone cycle it's a whole different pathway does not use ghrelin it is going through the dopamine pathway completely different area of your brain hunger and Cravings are completely separate now they obviously pair together in many in many ways like when women diet all the time if you have lived in this world and you have um ever been on some crash diets like I have your dopamine levels meaning your Cravings go up but so does the volume of your ghrelin why because your body is sensing that you're not eating enough that you skip meals that you might be going into a deep caloric deficit and so it is turning up the volume so on the hunger side it's turning up the volume on ghrelin on the craving side it's turning up the volume on dopamine so the two separate Pathways become one and people will say when you're dieting after you're just starving both you know for food and for desserts and just your hunger is just out of control and so are your cravings so that's fascinating to know that it's two different Pathways yeah that a craving is very different and its signal and part of the dopamine cycle yes and that Gremlin is that what it's called it's it sounds like Gremlin but it's ghrelin leptin um neuropeptide YY cck we have all these hormones that are supposed to remind us to eat to tell us we're full that's all part of hunger um the craving pathway is the one we struggle with all the time it's the it's the dopamine pathway that's that I I really get this I think I get this because what I'm realizing is you have a biological need to feed yourself or you will die yes but most of us are not struggling with our biological need to eat we are struggling with the dopamine cycling and crashing and drive that comes with Cravings yes holy smokes dopamine is the most powerful motivator and food companies video game companies gambling porn every they all know that dopamine is so strong Mel that dopamine is the only neurotransmitter in our body that can get us out of a seat whatever we're doing stop whatever we're doing get in a car and go get that thing that dopamine is telling us to do yeah it's like drive go do I can't think about anything else huh so what you just mentioned leopin or leptin how do you what is it and how do you use it to hack hunger leptin is our fullness signal so the opposite of ghrelin okay and it's great because it tells us hey you're full you don't need to eat anymore and so leptin when it gets released um makes us just say I'm good and we want more leptin to understand our so here are Hunger cues our leptin often we can't hear it because everything else is so loud right so one of the ways best ways to sensitize your leptin is to sleep more really that's one of the best ways if you've ever noticed after a bad night's sleep I want to eat you want to eat why and you just don't want you just don't feel full your leptin is 33 less you're right you do wake up after a bad night's sleep feeling like you're starving yeah but if you have a really good night's sleep you wake up feeling calm and relaxed yes and I don't have the hunger pain yeah and unless I'm addicted to Something in the morning I don't really have the craving dopamine cycle either so if you think about it we want to start to use our inner signaling Pathways yeah to hear what our body's telling us because our body is really smart and so leptin that one of the best ways is to get more sleep another really great way is to eat more omega-3 fatty acids so omega-3 fatty acids are one of the things in salmon for people who don't eat fish it's an algae oil so you can take the algae whale nuts have omega-3 it's a great way to start to get your leptin back up so that a lot of people will start eating more omega-3 fatty acids and all of a sudden they're not as hungry anymore and part of the signaling is through both leptin and cck which are both kind of the satiation satisfaction don't we all want to just be more satisfied now can you take leptin in a pill there's no leptin in a pill as of yet okay but that would be the million dollar drug right oh that's true that's not what that will Covey or whatever the heck it's called is doing so glp-1 I don't know what that is is a hormone okay that matches that works in conjunction with leptin okay to make you feel full the medications ozempic vogovi all of those medications in that class are glp-1 agonists which means it raises our level our natural level of dissociation hormones and so glp-1 is kind of like leptin in the sense that it makes us feel full and it's naturally released by our gut when we're full we can eat things like nuts and certain foods that actually release more glp1 naturally so you can get the same effect naturally so getting more sleep exercise these are all ways to actually get more of that natural hormone to make you feel more full wow um do you have a simple way to stop yourself from overeating if you're just a chronic overeater there's there's a few simple ways um if you want to stop overeating one of the things you can do is you pair the good activity a good activity right after the bad activity so give me so it's like a positive replacement Behavior okay so you um did something that you didn't want to do maybe you ate an ultra processed food that you are trying to cut down okay immediately after go for a sunny walk okay the positive replacement Behavior will slowly get longer and teach your neural Pathways that you don't want to be doing the negative the other way is to retrain your brain so say you crave this candy bar like a Snickers okay what you do instead is you take a dark chocolate also another pleasure um creating uh food yep and you replace the uh Snickers with the uh healthier chocolate okay and the way you do it is intermittent surprise reward so let me explain that to you okay so let's just say it's two o'clock in the afternoon it's two o'clock in the afternoon and Mel has for many months been reaching for an ultra processed candy bar yes and it is now the new day I have heard this podcast with Dr Amy and I'm going to try this approach what am I doing you are going to intermittently reward yourself with a healthier version of that dark chocolate so either pick it out of a um a fish bowl with like little papers in it or ask someone that's working with you to say randomly three days a week I get a reward okay but it has to be random because dopamine works the best when you get a random reward okay and you're trying to rewire your system okay to not want that Ultra processed candy and instead crave the healthier version okay so it's Wednesday oh today is my reward day so then you sit with the new dark chocolate you go through it and you basically I call it my three two one methods okay three random days a week okay two minutes telling yourself how much you love this chocolate it's so much it's such a better choice CBT but just cognitive behavioral therapy saying I'm so happy I chose this yep one minute savoring it and you have you do this for two weeks and you have replaced that bad habit with a good one okay okay so let me just make sure I got this so if it's three two one method and I'm picking three days this week could I if I don't have somebody to do this with me could I just set an alarm in my phone randomly alarm goes off boom that's the random yes intermittent replacement yes second thing I do is I tell myself the reasons why this is a better choice the reasons why I'm proud of myself and then the final thing I do is I pop that sucker in my mouth and I enjoy sit down and enjoy it and slow down the process of enjoying it how the heck after a couple weeks of doing this would this make my brain no longer want the ultra processed candy bar because I'll tell you why if you look at the other way around in the negative sense Yep this happens all the time we get addicted all the time to things that intermittently reward us with dopamine gambling oh you don't win you don't win you don't win you don't win you win big dopamine explosion now you want it again you do that a few times and guess what now you're craving that and so the way it works in real life is the most addicting the biggest dopamine releases is when you get an intermittent reward [Music] think about relationships toxic relationships okay let's talk toxic relationships it's a lot like craving a processed candy bar it is and that guy or gal gives you the intermittent rewards they give you what you need just enough to keep you craving and going back for more you know how this works this happens all the time especially in this new dating world where you won't hear from someone and then you will and it kind of keeps you hooked on that person and they the people who do it often know that intermittently kind of giving them love attention and affection will be enough to keep them coming back for more it's so true because if you think about either the times in your life when you've been stuck in that pattern or if you have a friend or a family member who's super annoying yeah and is stuck in a very toxic relationship Dynamic what do they do they spend a lot of time arguing and explaining those intermittent inconsistent moments where the person actually was a good person but he actually did do this they followed through yeah they followed through and so if I go back to the candy bar idea this is so fascinating do you still eat the ultra processed candy bar during the two weeks that I'm trying this intermittent reward thing you could so you could but the ideal version would be to take that and give yourself a new kind of addiction or a new craving that is a healthier craving so you can do that with anything but candy bar to dark chocolate is a great example we can do that with so many different things in our life but food you can create new memories new craving Pathways because we have a lot of memories um dopamine has neural Pathways from when you're a kid so reversing those are tough you have to do this a few you know that's what I'm saying you got to do it for a few weeks to really feel like now you've replaced that behavior wow I think I'm gonna try that with drinking yeah tell me about psychobiotics what the heck are those and how do they help you stop this cycle of craving they found yeah that there are certain gut bacteria and they call them psychobiotics because those gut bacteria that's present in people who have depression yeah are the same and there's gut bacteria that are people that are always like happy or they have a positive outlook on life they have a specific set of gut bacteria they noticed that there are even studies where you can take pravatella you can take it's a type of bacteria you can take lactobacillus a type of bacteria okay you can should I take this like where's my pen I don't know what to do I want to be happy or not depressed and yeah I don't want to be eating that chocolate at two o'clock Dr Amy help me so the world of psychobiotics is the next foray for mental health it sounds sexy psychobiotics yeah like it is that you can actually change your brain yeah through the bacteria in your gut so this is very similar to what you said about food and mood yes so if you start to take what Dr Amy's saying very seriously she is making the case for why Ultra processed foods are [ __ ] your mood up and keeping you trapped in these cycles of craving and dopamine that make you feel miserable that make you feel out of control and now if I'm tracking correctly we're going to layer deeper because if we get specific about the bacteria that you put into your gut the stuff that's going to break all that crap down and that's going to create some sort of magical elixir in your gut that will then chat GP send the message up to your brain that this has implications for depression for anxiety for all kinds of mental health stuff is that what you're saying that's what I'm saying and it's not just anxiety and depression anymore it is autism Parkinson's um it is ADHD it is every single mental health condition that we are struggling with in our modern world seems to be stemming from that bi-directional like I said they talk to each other both ways the brain and the gut the brain talks to the gut the gut talks to the brain and now we're learning that we left this whole half on the table in terms of the gut you're absolutely right because if you think about it everybody we have been addressing mental health from the neck up and we've been addressing it typically with talk therapy or some sort of pharmaceutical drug that presumably acts on your brain and your neurotransmitters but aren't the majority of your neurotransmitters in your gut yes people will say to me well those neurotransmitters in the gut are so far from the ones in the brain but what's fascinating is that we're seeing a very tight correlation like I said they talk to each other and when your gut is producing lots of dopamine serotonin these gut bacteria are signaling to the brain in at least four different ways that we know to also release dopamine and serotonin and so what they're doing is they're sending signals through the nerves they're sending hormones they're sending these things called short chain fatty acids which the gut bacteria make these things called short chain fatty acids and they go to the brain and they make it feel happy or sad so we are now aware of at least four different ways that what's in your gut is affecting what's going on in your brain so Dr Amy give me the list what are the bacteria need to be taken and what is a bacteria anyway like how is bacteria different than food I know that's a Bizarro question but if I'm eating an apple the second that you described an apple you're like okay you got sugar you got water you got fiber fiber is really important you got certain vitamins that signals to your brain that that you're actually eating something and that's going to help you make you make you be Fuller and I didn't even think about the fact that an Apple has all that stuff in it yeah how is that like where does bacteria come in okay this is such a great question it goes back to the fact that we're actually not just ourselves we're equally bacterial cells our body is equally bacterial cells I don't even know what the hell that means okay so in when you go through the mouth yep you go into your throat yup you go into your stomach and then there's these intestines yes and then there's the anus and you poop it out in that GI tract there is a world that lives there and it's full of bacteria viruses and even protozoans are like you know people think of like these organisms it's almost there's a world that is living inside of your body that doesn't belong to you whoa I've never thought about the fact that if you really think about your mouth and how your mouth leads to a series of internal tubes that lead to the Poop Shoot to get it all out of there that that's like an internal sewer yeah it is a super highway for outside access through your body yes and when you put food in your mouth your entire GI tract is trying to squeeze nutrients from it and get the waste out and guess what they can't do it without the thick lining of gut bacteria that go all the way through to the anal opening so what I'm saying to you is that there's more bacteria there's like a thick bacterial lining there's just like one layer of our own cells that do the work that we need to be done if we didn't have the bacteria in there what would happen we would damage our body all the time how so what we are learning now is that as we are modernizing our thick layer is becoming thinner and then there's areas that aren't um even thin it's almost like blank and it's just our one layer of uh gut cells so what's happening is they get damaged and they get damaged from the toxins that we eat the foods the alcohol the antibiotics the ibuprofen whatever all that [ __ ] that we all eat and take in and what happens is those cell walls get damaged yep and you start to have problems because when that cell wall gets Salmons I'll give you a visual there's something traveling through your gut yep it damages that cell wall okay all of a sudden your whole immune system comes there because it's like a cut like yeah something hurt you yep your whole immune system comes there as if you had a cut yep and says hey we're ha there's an inflammatory response here and this keeps happening all over the place you have all these fires that are now happening right and that's inflammation of the gut oh so when your stomach hurts after you eat it after you eat gluten people say oh now I can't stand gluten I can't eat this food I can't eat that food I'm having an allergy right earn intolerance or whatever that's what's happening and when you hear the word leaky gut yeah that's what they're referring to got it okay so what bacteria should we all like do we take bacteria is this what probiotics are like what is going like I don't even know where to start I love that question because I get this every single day people are always like so which bacteria do I take yes is that what a probiotic is yes a probiotic is a bacteria a pro bacteria meaning we are for the bacteria yes going in okay got it a probiotic is an actual um bacteria so we're trying to add more bacteria to that thick lining that can help us right okay but the problem is is that studies are inconsistent sometimes we're seeing lactobacillus and pravatella are boosting you know depression uh mood other times it's not doing anything other times it's helping the antidepressant so we still we still say I say hey I already know Mel how to improve your gut bacteria and you don't need pills or a probiotic what do I should do that you need to eat the food that feeds it meaning fiber real food not Ultra processed food okay so fiber yeah you need to eat food that have natural bacteria in it yogurt kimchi kombucha um sauerkraut is vinegar good apple cider vinegar the raw okay you need to eat more of that in fact they found that four servings four to six servings a day of probiotic food was actually the best at increasing the amount of happy bacteria wow and what about your [Music] um what about uh so yogurt is okay if it's like are the labels because it seems like everybody's adding yeah probiotics to things our bodies too are so smart our body knows that when you're carrying bacteria in your in your gut they're gonna first try to kill it because they're they think it's foreign so when you're taking a probiotic pill a supplement a lot of it gets killed because your body's like oh this is bacteria we gotta kill it could be bad bacteria right when it's Inc in the mesh you think about like in the net of the food yes in a sauerkraut and kimchi even in apple cider vinegar uh naturally occurring they let it pass through and so it gets to the lower part of the gut where it needs to be and so we are now realizing that oh wait we should be doing more things that increase a happy bacteria you know what the number one probiotic is I have no idea exercise how the hell is exercise a probiotic gut bacteria love when you move okay um and they produce this thing called short chain fatty acids and I mentioned short-term fatty acids before when I was talking about the brain gut connection when you exercise those short chain fatty acids go to the brain go all over the body and calm the inflammation they calm your brain you feel good you feel and they grow the bacteria in the gut it's a signal that's so cool all right so the instructions are actually very clear the science that explains why this is so important is profound it's very clear based on the case that you're making that if you were to focus on Whole Foods or mostly Whole Foods and you were to really become diligent about removing as many unprocessed or unhealthy in terms of fried and processed foods from your diet you would see a significant change in your mood you would see a significant change in your energy and a significant change in your overall health if you add in exercise not only because it helps boost the natural production of bacteria but we also now know based on this new research study that a change in your diet and consistent exercise can be more effective than taking an antidepressant and going to therapy for depression because your body is designed to heal itself and to run properly and even if you have spent a lifetime jamming Big Macs down your face and you feel stuck in this craving cycle that you can reverse this I think that's so hopeful how do you you say that you can get rid of let's say like a sweet tooth in 30 days how do you do that for those of us that like sugar and a coffee you know who I'm talking to for those of us that I love dessert We crave it baby like how do we get rid of it I'm going to tell you something so profound okay okay when they did a study they planned it to be 30 days actually to change someone's diet very drastically okay so like give me the dress go from so what they did is if heavy processed meat sugar soda yeah um so all the worst foods so if I had to rank the worst Food it would be like high fructose corn syrup soda so sodas yup but drinks also so juices process you know orange juice from the grocery store is in the soda category by the way wait orange juice from the grocery store yes is in the soda category it's heat pasteurized okay it's hot so all those vitamins that we were hoping for are nuked the fiber is filtered out and all you're left with is the water and the sugar what so is the fiber the pulp yeah so if you are drinking an orange juice that's fantasticized spin pasture does that mean they've boiled it and then put it through a filter and they've basically boiled out all the nutrients and then strained it all that's left you're kidding so it's like people drink juice as if it's the health food right like it's oh it's juice like you know I switch from soda to juice like soda has a bad connotation right but juice is just as bad like if you get a juice from the Shelf yeah that and you read the back and you see the sugar content it's rivals a soda wow okay so top high fructose corn syrup and soda what's another one so high fructose corn syrup soda is probably the top okay okay processed Meats what is a processed meat so processed Meats means like uh not your grass-fed um Burger but the one from the drive-through okay the cheese and you know processed meat and dairies like the the cheese and the meat that has been um uh added there's additives in it it's not just the meat there's also things like bacon often have nitrates and they have flavoring and sugar there's all these flavors in it so processed meat hot dogs is a great example okay because they're just basically putting a bunch of meat together but they're adding all these other non-food items okay that's a process so um you take high fructose corn syrup you take processed meat processed Dairy and now they said let's just switch their diet so drastically and actually do it in a clinical Center where they're only allowed to eat with us and they change it to a high vegetable fruit no juices or sodas no processed meat they started to look at their stool to see what the gut bacteria were doing so you can find out okay like how long does this really take how long does it take so in two weeks they saw a drastic change but guess how long it took to even like to see a market difference I have no idea three days three days and three days of this rapidly shift in diet okay you had a whole new gut bacterial colonies happening all it took that's all it took they didn't take any special probiotics they just ate you know food yogurt and they ate the fresh fruits and vegetables and it took three days wow now was it vegetarian or did they have that one so this is a study in nature it's uh the highest level journal in you know in the worlds like the Harvard of journals nature it was a processed meat sugar heavy diet to a primarily plant-based Whole Foods diet wow and so of course there's arguments about it's not the meat it's the pot that it's processed it wasn't that this is that so you can argue about the semantics but the big picture here is you have the power like you always say and I always see this too we can save ourselves we can change our mood we can change our lifespan we can change how we come into this world every day we have the power and it takes three days wow talk to me about drinking warm water why warm water that sounds horrendous it is it's not to meant to say that water I would say is so good for you yeah whether you eat it drink it cold whether you drink it warm but there are some theories that if you drink water warm or room temperature I guess I would say it's more easily absorbed for you but I won't give you like your body your body and so there's no warming that needs to happen because you know we are internally we're 98 degrees or oh that's true and so you're when you're drinking water most other countries around the world as you know don't drink ice cold drinks and definitely not ice cold water and you can do and you know I'm I've studied ayurveda which is an ancient Indian uh medical system that believes that you should match the temperature of your food to your internal temperature meaning that if you tend to be someone who's hot and who's angry who tends to err on the side of red redness in their skin and that's called a Pitta pittas should drink cooler temperature water whereas a lot of us are vatas which means that we thrive on warm foods and warm water because the we are tend to be anxious flighty and cooler internal temperature so you want to complement that with a warmer um food base so you want soups instead of salads you want warm water instead of cold water and so it's a ancient so in China and in India the ancient medicine kind of tells you that the temperature of the food especially when it's warmer tends to be better especially if you're dealing with anxiety wow so anxious people eat warmer food yeah it does have a calming effect if I think about it it is it's if you think about the ancient when I think about ayurveda and all the things that they talk about some things are really out there but so many things make sense to me for example if you're more of avata which is an air that means that you have a very airy your thoughts are all over the place you can't you know you tend to be anxious when things don't go well you tend to be speak very fast and move very fast you need more calming earthing energy so that's warm energy and Earth Energy so fire and Earth so that I love that how do you know if you're getting enough sleep based on the things that you study yes because you're eight hours yeah how many how many hours do you sleep by the way um the older I get the more boring I am so I would say nine or ten yeah I love that people who sleep less than six hours have a higher mortality they have lower mood and they are hungrier as we said with the leptin um what you want to do is really to realize how much sleep you need is when you sleep without an alarm how many hours do you sleep and not when you're sleep deprived but oh I bet I sleep 10 hours yeah if I don't have an alarm on I sleep way longer than I think I'm going to when you look at the last couple of weeks of your life yes the best days the when you felt the most refreshed the best mood or were the days I got the best the highest amount of sleep by far that's how much sleep you need and every American that's listening to this is going to be like I can't sleep that much but you think about your best days of your life happened when you slept adequately it changes your hunger hormones it changes your hormones in general you know for women especially as we get older um this is important it changes your mood it changes your ability to make decisions yeah and your interactions with other people so why would you want to skimp on that why would you say that you'll be like everybody else you know sleep when you're dead when you look at the data the data says opposite it says if you don't sleep you'll be dead much earlier that's true if you don't sleep you will be more depressed more anxious have more uh hunger and craving signals you are going to be a version of yourself that is is a shell of what you want to be so one final thing that I think would be extremely helpful to people let's assume that we went to bed early and we wake up and we get a good night's sleep can you walk us through what you would recommend the eating routine or what is on our plate and when are we actually eating okay for like you know complete hormones yes um okay so as you know it's everybody is different and their life circumstances are different every time I do this uh you know people say oh but I work night shift or right I have little kids I get it like life is I had many years where I didn't get enough sleep where I didn't get enough sunlight where I couldn't make the best decisions because I was just so pulled in um you know all the different directions so I get it but we didn't even talk about circadian rhythms but Mel sunlight and darkness run our bodies we have internal clocks in every one of our cells so routines are excessively important okay in terms of our mood and our our body our nutrition so when you wake up in the morning you want to get sunlight I have a rule that I learned um from someone online basically I did this for a few days and I felt the best I've ever felt and I'll tell you what it is when you wake up instead of scrolling your phone yep checking your messages and your emails go get sunlight first sky before screens oh I love that so sky before screens is how you should start your day your body is wired to see sunlight in the morning even if it's a cloudy day just has to be bright light okay uh you can just walk out outside for me it's my back door just walk out for a few minutes it could be two to ten minutes you could do um for me I'm usually just in my pajamas so I'm coming back in and getting ready for the day okay so you don't want to have food or caffeine in the first 45 minutes of your day why I'll tell you why when you wake up you feel groggy right yep that grogginess is partially mostly from adenosine in your brain adenosine adenosine okay and it clears out as you know within 30 40 minutes it clears out then you have your coffee then you eat your food and the reason why is coffee the way it works it blocks our adenosine receptor so that means that it doesn't help get rid of the adenosine it just blocks it from from actually binding okay so if you don't let that adenosine clear out and you just drink your coffee when the coffee wears off in a couple hours that adenosine still there and it just binds those receptors and you feel excessively tired and that's why you think you need another cup of coffee and then you fully dependent like the people that wake up and they need the coffee right then and then they need it again at like 10 o'clock and then they need it again at one o'clock it's because you're not letting that adenosine whoa go okay you need to let that clear out I'm guilty of this so I'm going to try this tomorrow I am going to absolutely have my coffee and then oh no I'm not I'm gonna wake up I'm gonna wait 45 minutes then I'm gonna have my coffee I'm gonna see if I have a craving first second cup yes that is fascinating okay so you want to let it clear out naturally because it's not going to clear out naturally if you start the caffeine cycle right away okay so clear it out for 45 minutes get our sun in what's next um eat okay so no intermittent fasting so everybody I love intermittent fasting then why are we eating because I do it the opposite way talk to me there's very good evidence that for thousands of years we ate in one scheduled way okay which is daylight hours oh there was no microwaves ubereats you know there was beer they had a fire and you'd maybe eat an hour or two after Sundown that's it right yeah you are not snacking at midnight there's nothing there's nowhere to store the food thousands of years ago our internal clocks are set so that when melatonin hits two to three hours before bed your organs shut down you cannot process sugar as well as you did you can't take it into your muscles you are not processing you're not releasing digestive enzymes so basically when you're eating late at night you're waking your body up in the middle of the night and asking it to do a math problem your body is going to be like I don't want to do this I'm going to make mistakes yep you wake up and you're tired and you're pissed that someone woke you up in the middle of the night that's what happens when you eat late at night holy smokes you put your body in conflict with itself yeah and so intermittent fasting everyone's doing it the wrong way they're eating way late into the night and then they don't eat all day when the sun is out right like that's the time that you want your body's ready for food right so ideally you know you wait an hour because it's nobody needs to be eating every minute of every day Americans just we just eat 14 to 16 hours a day it's just too much right so you wake up maybe you get some movement in you get your sunlight you eat about an hour or two even after you wake up you don't need to push it to two three four o'clock like people are doing this thing there's good evidence that skipping meals is actually bad for you and that people who do it habitually actually have worse Health outcomes okay got it so eat your breakfast you want to have a high dopamine breakfast yep uh let's have you know cottage cheese eggs tofu scramble veggies nuts berries great when do I eat next then I'm already hungry well no am I hungry right now yeah all right when I eat vegetables I would eat vegetables there you go I'm hungry but I gotta have a glass of water first and then I'm gonna ask myself that again yes see I'm learning then you tune in with the inner mouth you know the brain gut mouth yep okay so then you can eat when you're hungry again you can use your inner cues it could be 12 it could be one whatever your inner cue okay you'll notice your agrelein is set to on a timer every day you'll get hungry at the same time so hello grilling you just stopped uh it just it just I think dumped on me yeah so what do you eat for lunch so basically lunch is a chance for you to get the more the healthier you eat earlier in the day the better your chance of sticking to it so we always say exercise and eating healthier foods breakfast and lunch is your best chance so for me I automated and I had already talked to you when we had talked before that I try to eat the same things every day so what do you eat for lunch so I eat a salad for lunch I usually put a protein Source on it it could be different beans nuts it get tofu it could do eggs you could do salmon whatever you want protein and veggies a salad with protein on it and the and I always have a fermented probiotic food with my lunch because that's the best time for you to get in at least one to two servings of the kimchi of the sauerkraut it could be kombucha for a you know a drink apple cider vinegar in your dressing so that's when you have the best chance really simple it can be very simple and then your dinner is when you want to eat if you are someone yes you're learning I'm paying attention so um if I know it's not sexy to say eat carbs but carbs actually can be very healthy for you especially in vegetable form sweet potato quinoa whatever it is um you can eat that later in the day if you want to have that big boost of Serotonin and what about snacks if I'm like legit hungry but I'm not really craving anything yes but I'm Legit hungry midday what's your go-to snack so remember that protein has this effect on your body that it tells your hunger to hunger hormones to stop so if you want more leptin eat more protein so your snack can be yogurt your snack can be a protein shake your snack can be a piece of cheese it can you know something with protein because that will keep your dopamine levels up okay and it will keep your hunger hormones hormone stable so protein snack I think women especially were eating just too little protein there is a theory yes that the reason we get fat from eating Ultra processed food is because it's so low in protein that your brain never gets the signal that you're full your protein threshold is never met wow one final thing I want to ask you because we didn't really cover it gluten everybody I know is gluten-free yeah it's not the gluten there's very few people who are actually allergic to gluten it is very common to have GI issues with processed gluten so when you eat a lot of bread pizza carbs but that's not the gluten itself it's the fact that you're eating processed food so gluten gets mislabeled all the time what I say to people is go gluten free for a few weeks three to four weeks okay see how you feel when you add the gluten back don't add back the bread the cookies the cakes and the processed gluten add back a small wheat Bulger like in a in a salad okay um add back a healthy sourdough bread Okay add back you know wheat in small unprocessed amounts and then see how you feel and what I realize is that people villainize gluten all the time and in America gluten-free um has become such a tagline that those foods are more unhealthy oh because of all the processing look at you Doctor Amy is there anything else on this topic that we did not get I think we covered so much I I think um like you said and I have taken this to heart is that there's no pill that's gonna save you there's no person that's gonna save you you when you learn about all this when you actually listen to your own self you're gonna be the one who saves yourself well Dr Amy Shaw let me just say thank you because without this information we can't save ourselves and you've explained the internal extremely elegant but complicated systems inside of us so that it makes sense so that we understand why these choices these substitutions why it actually matters like that's my huge takeaway I have never actually understood any of this at the level that you just explained and that's an enormous gift so thank you thank you thank you I appreciate you you give so much amazing information to everyone that it's just a gift to be here and to speak to you well the feeling's mutual wasn't she great well you know who else is great you are so before we go I just want to remind you that I love you I believe in you and I believe in your ability to take back your health to make a million happy psychobiotics yourself now go make a bowl of raw vegetables put down the potato chips see I'm learning I hope you're learning too oh and one more thing and no this is not a blooper this is the legal language you know what the lawyers write and what I need to read to you this podcast is presented solely for educational and entertainment purposes I'm just your friend I am not a licensed therapist and this podcast is not intended as a substitute for the advice of a physician professional coach psychotherapist or other qualified professional got it good I'll see you in the next episode [Music] thank you [Music] hey it's Mel thank you so much for being here if you enjoyed that video bye God please subscribe because I don't want you to miss a thing thank you so much for being here we've got so much amazing stuff coming thank you so much for sending this stuff to your friends and your family I love you we create these videos for you so make sure you subscribe

Channel: Mel Robbins

Views: 374,872

Keywords: Mel Robbins, Mel Robbins Motivation, Mel Robbins Advice, inspiration

Id: rPextTZy5C4

Length: 85min 47sec (5147 seconds)

Published: Thu Jun 22 2023