In this special replay episode of 1,000 Waking Minutes, Dr. Wendy Bazilian joins Jenny Hutt on the Just Jenny podcast for a real, energizing, and thoughtful conversation about midlife, metabolism, hormones, GLP-1 medications like Ozempic and Mounjaro, and what it truly means to feel good in your body.

Originally recorded for Jenny’s “Weight Wednesday” series, the recent conversation explores the evolving ways we think about weight, wellness, and identity in the shifting seasons of life. From the emotional complexity of body changes to the science of food, cravings, muscle, and movement—it’s an unfiltered, honest exchange between two women with decades of lived and professional experience (and a shared Tufts University connection).

Whether you’re navigating midlife, feeling overwhelmed by wellness headlines, curious about medication, or looking for a grounded perspective on your health—this conversation brings science, strategy, and self-compassion together.

It’s exactly the kind of episode that belongs here on 1,000 Waking Minutes: real life, lived well.

We Discuss:

(8:21) The public scrutiny around how people lose weight—and why it’s no one-size-fits-all

(10:50) GLP-1 medications like Ozempic and Mounjaro—how they help, how they don’t, and what still matters most

(16:55)  “Resizing” vs. 'losing' weight and why words matter when it comes to health

(20:57) A superfood brownie debate, and the role of food joy

(31:43) The role of nutrition during weight loss, especially with medication support

(37:37) A refreshing take on movement and exercise: finding what you’re “least allergic to”

(42:05) Midlife metabolism shifts, cravings, and hormonal realities

(36:07) The value of humor, honesty, and hope in navigating body changes and self-talk

You can also find and subscribe to Just Jenny with Jenny Hutt wherever you get your podcasts, and follow her on Instagram at @JustJennyHutt. For more information, visit jenniferhutt.com.

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

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• Subscribe to get new episodes as soon as they drop.

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• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

Today I'm sharing a conversation

from a recent episode of

the Just Jenny Podcast with

Jenny Hutt.

We talked about how our

bodies change in midlife, the

buzz around GLP-1s, and

how we're thinking differently about

health, food, and feeling good

in our own skin, within

this season of life, and

during our 1,000 waking

minutes each day.

We experience 1,000 waking

minutes on average every day.

How are you spending yours?

I'm Dr. Wendy Bazilian, and

you're listening to 1,000

Waking Minutes.

I can't wait to connect

with you here with practical

ways to eat well, move

daily, and be healthy, to

optimize every waking minute you

live for a happier, healthier

life.

Thank you for sharing some

of your waking minutes with

me today.

Let's get started.

I'm saying yes to better

days, yes.

I'm on my way, yes.

It's gonna be okay, yeah.

Hello and welcome to 1

,000 Waking Minutes.

I'm Dr. Wendy Bazilian, your

host.

Today's episode is a little

bit different.

A few weeks ago, I

had the true pleasure of

joining Jenny Hutt on her

podcast, Just Jenny, for a

Wait Wednesday.

This was a conversation, and

I'm going to air that

episode for you today with

her blessing.

Thanks, Jenny.

Now, if you don't know

Jenny, you're in for something

special.

She's a longtime radio and

podcast host.

She has a smart, bold,

and completely unfiltered style, and

a real gift for making

complex topics feel personal, relatable,

and raw in all the

best ways.

She's had a long-running

show on SiriusXM, and is

now bringing the same sharp

honesty to her podcast, where

she talks about weight, health,

life, pop culture, her own

story, all along the way

and everything in between.

It was a total joy

to talk to her, and

also kind of thrilling, because

we didn't hold back.

We really got into it,

from the rise of the

GLP-1 medications like Ozempic

and Manjaro, to the realities

of perimenopause and our midlife

body changes that many of

us undergo and are somewhat

inevitable because of some of

the hormonal changes, and how

we think about health and

nutrition now, not 10 years

ago, not someday either, but

right now, today.

And what I appreciated so

much about the conversation was

that it wasn't one note.

It wasn't oversimplified.

It wasn't just a single

take on things.

We talked about the nuance.

We talked about adding nourishing

foods and not just cutting

things out, a favorite of

mine to talk about, as

you know.

We talked about cravings, about

guilt, and the gifts of

nourishing.

We talked about the shifting

metabolic changes that happen with

time.

We talked about our feelings,

real feelings, and real life.

And Jenny also shares a

lot about her own journey,

which is so refreshing.

She has her own major

weight loss story.

She has her own relationship

to movement and talks about,

and we talked about the

complexity of thinking and trying

about doing it right in

a world full of mixed

messages.

Oh, and I have to

mention, she's a fellow alum

of my own alma mater,

where I and we both

received our bachelor's degrees at

Tufts University in Medford, Massachusetts,

which is right outside of

Boston.

And we were one year

apart, no less.

So though we didn't know

each other at the time,

we connected on many memories

of our times there, before

the episode, after, and a

little bit during as well.

And I am absolutely convinced,

I think we are both,

that we must have been

in each other's company at

least a couple times during

our years there.

Our conversation on this episode

of Just Jenny fits really

within the 1,000 waking

minutes ideology on what we

talk about, and it fits

really beautifully because we touch

on so many of the

themes that we come back

to again here, how we

move through the minutes of

our day with intention, how

we live in our bodies,

and how we can do

it with more compassion and

clarity, and how we can

collect tools that we need

now and over time to

live well, even if those

tools might change or modify

over time and adapt to

us in our seasons of

life now.

So a couple things to

listen for in this episode.

One is why it's not

helpful, maybe, maybe, to rush

to judgment when someone shares

how they lost weight.

So while we might be

interested and we might sort

of jump to conclusions, they

must have done it this

way or this trend or

that diet we've heard about,

why we maybe shouldn't judge

or jump to judgment, and

maybe how we feel when

others might do that or

have done that to us.

We talk about a distinction

I make somewhat often here

on this show, and we

discuss the idea about resizing

the body versus trying to

become something totally different, and

how resizing, whether it's for

weight or performance, can be

words that have empowerment and

health inspiration and motivation, and

how the words we choose

are super important when we're

discussing things like weight and

health.

And a fun story, a

true story, about how I

learned from the very best.

So I share how a

mentor of mine, and I've

mentioned her here, of 103

years young and still out

there talking about health and

wellness, an advocate for the

wellness industry, how to find

the exercise that you're least

allergic to in order to

build a life and a

long, vital life with these

choices.

So let's get into it.

I hope you enjoy this

conversation as much as I

had having it with Jenny.

And I'm truly honored to

have been invited, and I'm

so grateful for Jenny's environment,

her community, and for creating

the space for these important

and often complicated conversations.

You can always catch Jenny

on her Just Jenny podcast,

wherever you get your podcasts.

Definitely follow her on

@JustJennyHutt, and you can also

visit her website at jenniferhutt.com

.

Subscribe to her, and you'll

hear more of her candid

and smart and refreshing real

conversations.

Now, my guest appearance on

Just Jenny.

Welcome to the podcast on

this Wednesday.

I have with me Dr.

Wendy Bazilian.

...Like Brazilian, but I

actually prefer Wendy, being it's

like bazillion dollars.

I was listening to your

podcast, and 1,000 Waking Minutes

is the podcast, and I

love that you're like, and

I can tell you three

things or a bazillion things,

and it works, totally, totally

works, and makes your name

even more memorable.

You are a doctor of

public health, a registered dietitian,

an award-winning journalist, and

the author of Eat Clean,

Stay Lean series, and the

Superfoods Rx Diet.

So welcome to my podcast,

and I want to get

right into it, because this

morning, and I know you've

done a lot of television,

so you're no stranger to

sort of the pop culture

angle of all the diet

culture and weight conversation and

just all of it, and

just this morning, I was

reading that Chrissy Metz, who's

a friend of the show

and a friend of mine,

and I think she's just

a wonderful actor and singer

and all that, artist, came

out saying she lost 100

pounds, and then went further

to say, and I did

it without the use of

a GLP-1, and I

know that the internet is

sort of, per usual, on

fire about it with the

naysayers and the cheerleaders or

whatever, and so starting right

there, why do you think,

and what has been your

experience and your practice, why

do you think that people

are so caught up in

the method in which somebody

loses weight or maintains weight?

Yeah, it's a great, it's

a bazillion-dollar question there.

There we go.

Go right there.

Go straight for it.

There we go.

I would say I have

a bazillion ideas, not a

bazillion dollars, but a bazillion

ideas.

I think that that is

such an interesting one because

I think part of it

has to do with us

being sort of indoctrinated at

methods and stories and titles

that are like, this is

the way.

Here's the best diet.

This is the way.

No, no, this is the

way to lose weight.

So people are always intrigued,

and people who are health

-inspired or trying to resize

their bodies are always looking

for a way or a

hook.

I find it sometimes a

little bit sad that we

feel that we have to

justify any of us, let

alone a celebrity out there

to say how you did

it or didn't do it.

Maybe that's sort of none

of your business.

However, knowing that the next

question is going to be

how did you do it

or making assumptions, which I

think is a little more

dangerous.

So people try to cut

it off at the chase

by addressing the hard questions

or what they can predict

coming in.

But I think it's baked

into our society about the

ways to lose weight, and

it must be this way

and that way.

We know that GLP-1s

and all the new therapies

that are related to the

drug-related weight is on

people's minds, so they're making

a lot of presumptions and

it's probably a protective stance,

if nothing else.

And I don't know her

at all, though I love

and respect her very much,

but sort of probably PR

programming as much as anything

to sort of say, hey,

I'm proud of how I

did it.

I know.

Listen, I believe her, and

I also don't care in

the best way, meaning I

care about her health and

her well-being and I

want her to be happy

because I really like her.

But I don't care whether

she takes a medication or

she doesn't take a medication.

She gets to choose how

she lives in her body

and whatever she accomplishes or

doesn't accomplish, again, I don't

really feel it's my business.

I've never been of the

ilk that if somebody is

a public figure, they owe

full disclosure about everything at

all times.

I just, you know, and

- You're doing a great

thing here then, Jenny, also,

because it's so refreshing.

Your Weight Wednesday, you're able

to get into these questions

and talk about it, and

it's refreshing to be able

to have a conversation and

actually give the vocabulary like

you just gave it because

some people don't know not

to judge or not to

enter the conversation with a

presumption, and you're giving sort

of the language and tools

to be able to say,

oh, yeah, you know, maybe

I should just be, like,

psyched because they're happy about

where they're at with their

body and talking about it.

And I think, Wendy, I

look at it through a

different kind of lens because

when I lost weight, I

lost 70, 80 pounds about

15 years ago, and maybe

more.

It depends on the, you

know, weight is so f-ing

fluid, the number.

So, like, it's always, I

go back and forth because

one year it's this amount,

the next year it's this

amount, et cetera.

But at the time, I

remember people thought that I

had had gastric sleeve or

gastric bypass.

I never had surgery.

It just wasn't, it just

isn't how I lost weight.

And I didn't feel the

need at the time to

sort of be like, yay

me.

Like, I, because again, I

didn't feel anything more or

less than any other person

who had lost weight with

any other method.

I just remember at the

time being terrified when I

first lost a lot of

weight and was in sort

of the quote unquote healthy

body range that I would

gain it back.

Like, I didn't have a

moment, certainly not early on,

where I could take a

deep breath and say, oh

God, okay, I lost all

that weight, I'll be fine.

It's never coming back.

I'm good, so good.

No, it was just sheer

terror.

And so I think that

that feeling of sheer terror

made me really feel for

who, like whoever did what

to lose weight because it's

just not easy.

It doesn't matter how you

get there.

It's just not easy.

And as years went by

and different life events happened

and different stressors, my husband

and I separated a little

while ago and I dropped

a quick 10 or 15

pounds.

Like I couldn't eat.

I just couldn't eat the

quote unquote divorce diet, whatever.

And I just remember people

like side-eyeing me because

this is in recent, this

is in the years of

the GLP-1.

And it wasn't until like

a few months ago where

I just started taking Manjaro

because perimenopause and menopause is

kicking my ass and that

divorce weight started to creep

back, right?

So here I have this

hundred pound weight loss, which

is amazing.

And it's starting to creep

a little bit.

And so I'm like, well,

for the first time in

my life, I have a

small sense of relief that

I have this possible, like

this thing that could help

me keep this weight off

in a way that may

not keep me up at

night worrying, right?

In a way that I

still have to do everything.

And I guess the lens

through which I see all

this is it's not a

quick fix.

The GLP-1s, they're just

not magic because they're not

magic for me.

I mean, they're not magic

for me.

I would love to tell

you that I don't think

about food, that I eat

like what we deem as

perfectly, whatever that means, that

my weight doesn't fluctuate, that,

okay, well, here's the thing.

Like my weight went up

four pounds last week on

a GLP-1 because my

period showed up after being

gone for a month.

It just said, hi, I'm

back after, well, two months.

I was a month late.

And here I was like,

finally menopause.

And it was like, no,

just like, and so it

doesn't matter, the GLP-1.

I still needed to eat

the noodles and the butter

and whatever else my body

was telling me I had

to eat.

And I listened to it.

But the sense of relief

I have that I'll never

feel like it's going to

get out of control because

I won't let it get

out of control.

And there are resources for

me that didn't exist years

ago is like, I want

to shout it from the

rooftops.

That's my experience, right?

That's great.

I mean, it's not magic

and it's not a villain,

right?

Correct.

That's right.

But it's not magic.

And so there's this part

of me that wants to

sort of say to the

people that want to malign

anyone who chooses these medications

to lose that weight.

I just want it.

Like, I don't know how

to say it every other

way.

Like, it's just not magic.

They're not, yes, they're the

most effective of these medications

you can get with the

least, you know, scary profile

side effects, whatever.

I know the side effects.

I'm not go to a

doctor.

Don't just take these.

Don't, you know, don't go

to some back alley and

get yourself a syringe filled

with JLP ones.

No, but we're doing before.

So it's nice that I

think that's, you know, correct.

And, and now they're peptides,

which I want to get

into with you also, which

I didn't talk to you

about when we spoke before

we recorded this whole like

peptide thing people are doing.

Cause when it makes me

think of HCG, when people

were taking that and then

they found that that wasn't

good for you, like don't

do things that haven't been

regulated and tested people.

It's just not a great

idea.

But my point is that

like you just said, we

don't have to like heroify

these meds and we don't

have to vilify these meds.

And I think just letting

people do what they choose

to do with their doctor's

help without stigma would be

really great.

And enough of like getting

mad at somebody who was

plus size or whatever, as

you said, reshaping or re

what did you do?

You said something so good.

I love that expression.

I've not heard it before.

And I so prefer it

to the sort of like

I lived in a larger

body.

Now I'm in a smaller

body.

It's the same body.

I get it.

It was bigger.

I don't know.

I like the resizing concept.

It allows for, you know,

muscle shaping.

It allows for performance athletes.

It allows us all to

act in the same space

because we resize for different

reasons.

Exactly.

And I think what you're

saying, what I'm hearing is

what is a basic tenant

of what I always talk

about, that health is dynamic.

And so you collect tools

along the way.

We've got a great new

tool on the toolbox that

can be medication related, but

all the things leading up

to now in your, in

your story or in anyone's

story, When they've gone through

different life stages, we're always

dynamic.

So you're never just, and

hopefully that can bring a

little peace of mind over

time because we can get

so anxious that certainly when

you first get the weight

loss, it's anxiety.

That can be quelled over

time.

Yeah.

Well, it, but I'm telling

you, it took me years

and I have.

Back when blogging was a

thing, I have blog posts

from a year or two

years after I'd first lost

weight.

And it was all about

how I didn't feel like

a weight loss success.

And I wasn't going to

feel a weight loss success

until I was, I made

up numbers like five years

in six years.

And then I got to

the five years and I

still didn't feel like, Hey,

I've got this licked.

And I still don't really

feel like I have it

because that what you're talking

about, this idea that it's,

it is dynamic, that we

don't, everything changes.

Everything's in flux in our

bodies and in our lives.

So we don't really know

some of it does go

beyond our control, especially as

women can be water retentive

and have no idea why.

One food can work great

in your body.

And then two weeks later,

it doesn't, it is the

strangest thing and cravings are

real and the older, certainly

at 55 and we went

to the same university.

So I know around what

your age is trailing one

year, just one small year

behind you.

I wasn't even outing you,

but I'm just saying, I

know, but, but like, I'm

aware that some of it

does sort of go beyond

my control and that there

is this, this physiological response

to the changes in our

bodies and stuff.

And so, yes, I do

feel more.

Now there's a sense of

relief or hope because there,

there are these medications and

there's more stuff coming on

the horizon that if you

want to fight it in

a way that involves big

pharma, everyone's so mad about

big pharma.

And I'm like, well, we

have a life expectancy of,

you know, in the seventies,

instead of till you're 24,

like I'm happy with the

big pharma that exists and

chemotherapy, et cetera.

But, but yeah, I just

feel like everything keeps morphing

for me and I just

do the best that I

can.

And all about, you know,

our intentional living.

So it moves away from

how we talk about our

bodies to how we live

in the bodies, you know,

it does require us to

adjust and adapt on a,

like I always, like I

use, do you take ruins?

Do you take any of

the green stuff?

Like, probably not.

Cause you're a.

No, I mean, absolutely.

I, I know you will.

And I'll think of good

things.

Yeah.

Okay.

So like I eat gruins

because they taste like candy

and I'm like, I'm trying

not to eat as much

candy.

I don't eat Scooby snacks

anymore because my kids are

grown.

So like I do these

little stupid switches that these

have vitamins in them for

me, they make me happy.

Do I need everyone to

take?

No, I don't care what

someone else does, but like,

I like to use certain

supplements, like, but few and

far between to like makes

me happy.

I eat it.

It's yummy.

I also don't make like

super food brownies.

I make a f-ing brownie.

Like, because I, I feel

like we get crazy.

We make these calorie dense

that we think that we're

having a diet food because

the brownie is made with

45 dates, you know, two

cups of almonds and like,

I don't know, maple syrup

versus sugar.

And I'm like, well, wait,

I'm in flour calorie for

Cal.

It's way more calorie dense

than regular flour.

I know glycemic index.

I get it.

It is a morning nutrients

for sure.

But if you want a

brownie, have a brownie, you

don't have to have a

brownie.

That's 4,000 calories of

a brownie.

That's 2000 calories.

Right?

Like I agree.

I think we over supplement

and fortify our, you know,

our foods.

However, I will say that

I am very in favor

of like logical swaps.

So if you're like craving

a certain thing and the

groom's suit, you know, fits

that, it's not correcting, you

know, it's not saying instead

of a salad, I'll have

one of those.

No, it's it's instead of

having the 80 calories of

straight sugar, I'm having the

50 calories of fortified.

It tastes like the same.

It tastes, this is the

first like chewy gummy thing

I've had.

I've had been using them

for years.

That doesn't taste like ass.

Like it tastes, it, they

taste like candy.

They taste like the baby,

the things my kids used

to eat and I used

to eat them off their

plate.

But yes, correct.

Sort of calorie for right.

Like not calories, but if

it's an even swap in

a sense, go for the

healthier option.

If you were in the

mood, yes.

For the thing and you

can tolerate the lower sugar

and it tastes as good.

Great.

It's my issue when you

would be having a 400

calorie brownie and then instead

you have an 800 calorie

brownie because you may think

it's made with the super

foods.

You're not really benefiting.

That's a surprise.

You know, I mean, I

find that so many people

do that.

They become sort of shocked

to learn, you know, I

mean, you can, you can

talk up the nutrients.

I can do that as

good as any person can

about what's in nutrient wise,

something might offer, but if

you're looking at the overall

energy or the portion that

would be And if it's

like a lot more hassle

and you're really not enjoying

it, you might end up

having the other brownie anyway,

then, you know, that is

all in my book, all

the wrong reasons for going

for that super foods or

whatever brownie.

Although I have to say

on this topics of brownies,

this is one exception that

I will say, I will

definitely check, you know, check

the box on have the

brownie that you love the

most period.

I also do have a

really cool way of adding

pumpkin into brownies, which is

not intended to be sneaky.

It's different.

That boosts the fiber content

with you.

It's moisture.

And it actually cuts like

60 grams of fat.

And like, it really, it

really does.

That's a good.

Okay.

That's a good swap.

That's not what I'm talking

about.

That makes perfect sense.

That's like making two ingredient

bagels.

That's like making, you know,

my daughter now loves making

two ingredient bagels because she

loves the taste.

She puts cottage.

She calls them cottage cheese

bagels.

She puts cottage cheese and

flour together.

She makes herself a bagel

and she's happy and it

tastes good.

And it's a little more

nutrient dense than a regular

bagel and calories are pretty

close and it's great.

This is adding pumpkin to

something is only a benefit.

That's I use egg whites

instead of eggs and certain

things.

Of course you can make

oat pancakes instead of plain

white flour pancakes.

Sure.

It's sort of not the

disparity between the amount of

calories and nothing crazy.

And also it's just when

people think.

You see like million dollar

bars.

What were those calls called

those like shortbread cookies with

chocolate on the top, the

caramel, and then the bottom.

A hundred grand.

No, no, no.

This is the one it's

like a shortbread pastry type

thing.

And it's made with like

the Twix.

It's like a Twix, but

homemade.

And people are like, well,

Cashews and date syrup and

dates.

And, and at the end

of the day, it's more

calories than the regular version.

And you're not really getting

anything, you know, sugar, sugar,

it ends up being sugar,

sugar.

So that's all I'm saying.

But when you're talking about,

yeah.

How do you make those

brownies?

I had to tease that

in though, because it's a

really good, please explain, please

explain.

Yes.

Well, in that recipe, you

can take a commercial brownie

mix.

So, you know, like I'm,

I I'm where you're at,

you know, where we all

are at, you know, commercial

brownie mix.

You have your homemade brownie

mix.

You can literally have the

butter or the oil, even

though I'm a big advocate

of healthy oils in the

diet, I can talk at

length about that.

For sure.

You have that and you

put in the pumpkin and

it boosts the fiber and,

you know, five to 7

% of us are getting

enough fiber, not the other

way around.

So like 93% of

us in America are falling

short on fiber.

So there are a lot

of people in the world

who are like, It retains

the moisture.

It tastes delicious and it

cuts out 60 grams of

fat in the recipe, which

is monumental.

What's that?

Six times, nine, 500 calories.

Plus out of the recipe.

In something that if you

pass it off and I

don't mean to pass it

off in sneaky way.

You pass it off, but

people would be coming back

for more because they're like,

gosh, that's great.

Then we'd have to talk

about portions if people are

working on their weight.

Otherwise, have at it.

Not my place to judge.

But they're that good, and

it's a solid nutrient boost

and swap, plus carotenoids.

That pumpkin helps our skin

health, helps our eye health,

helps our immune system.

And I think those are

as important as these.

So talk about some of

the superfoods, because I know

you did write a book,

Superfood Rx, and I know

some superfoods do really exist.

I know blueberries are real

good for you.

Certain things, fiber is a

superfood in general.

And then certain foods have

been recently very vilified, like

seed oils.

And I get confused because

we can eat sunflower seeds

and that's fine, but don't

have sunflower oil.

So talk a little bit

about superfoods.

Yeah.

So when I got involved

with superfoods, it wasn't even

a word.

We sort of put it

on the map.

So the first superfoods book

came out and I did

all the menus and the

daily plans for it and

worked on the team that

put out superfoods, which went

sort of blockbuster.

And I was a little

bit hesitant, to be honest,

at calling certain foods out

as super.

I had to really write

my own mind knowing how

important the science was and

that all foods can fit.

However, what I started to

see is that certain foods

had more research, were accessible,

were convenient, were affordable, and

weren't a one-trick pony.

Those are components of superfoods

to me.

That could be like a

gateway to other foods that

had research and support.

So the blueberry sort of

stood out because we had

a lot of research out

of Tufts, come to mention

it from the USDA Aging

Center with great researchers there

who talked about blueberries and

memory and cardiovascular health.

Well, blueberries are sort of

like the benchmark of other

berries that have their own

unique traits.

And we called those the

sidekicks.

They have their own unique

traits, but they have things

in common.

And so the superfoods were

really all those things and

they were real food.

Come 15, 20, 15, 18

years later, since we were

doing that, a lot of

people use that term.

And so a lot of

people sort of get ornery

about a pill or bottle

that's talking about superfoods and

they put in a trace

ingredient at the bottom that's

so-called blueberry extract or

something.

Is that really a superfood?

That was never the intention

with me because I'm so

vested in the evidence.

And if you don't eat

it, it's not enough to

read about it.

You're not going to get

healthier.

So that's where it all

started with sort of identifying.

And what I found and

sort of was surprised is

that readers in a sea

of choices, you know, at

the time it was like

60,000 options in the

typical supermarket to choose from.

By giving like 14 of

them at the time, you

know, and then we evolved

it and there were like

seven more and then some

sidekicks, people could like start

to see clearer, you know?

And I said, okay, I'm

okay with this term, you

know, now let's build it

into an eating pattern that

makes sense.

You know, how do you

do that at breakfast and

lunch and dinner?

How do you get more

oranges and citrus, you know,

obvious things, tomatoes and other

lycopene sources, you know, how

do you get these foods

and their sidekicks into and

married into a diet that,

diet in the best ways.

I know you're saying diet

isn't actually how we eat.

Yes, you talk about that

on your podcast too.

Yeah.

Yeah, exactly.

That how we can manage

our weight, manage our energy,

manage our performance, manage all

these things and feel happy

about it.

So, you know, that's, that's

where it all came from

really.

And I still stand, you

know, stand tall on the

superfoods idea, even though, oh

man, it's gotten really, uh,

you know.

Well, never.

Well, I think your intention,

your intention is right.

Your intention is look in

you, you, this is what

you eat every day, right?

You have a set amount

that you, your body consumes.

You're going to eat your

breakfast.

You're going to eat lunch.

You're going to eat dinner,

whatever it is, the way

that you eat.

Why not try to incorporate

the foods that are better

for you that we know

we're going to do right

by your body.

If you can do that,

like that's, there's no harm

in doing that.

That's only sort of a

beneficial idea.

It's not, yeah, it's not

hocus pocus.

Yeah.

Right.

And then it became a

very positive era because,

it was right when some

really important research was coming

out and now thankfully a

lot more, it was coming

off the like cut fat.

Well, it was still happening.

Cut, cut fat or the

intermittent, you know, we keep

going back and forth with

the cut, cut, cut fat,

cut carbs, cut, whatever, cut

salt, all that.

It was a time when

some important research was coming

out, looking at the idea

that the nutrients on your

plate may be more important

than the nutrients you're trying

to get off the plate.

And so I was just

trying to add layers, you

know, I was saying more

of this do add this

as opposed to people still.

Yeah.

I think people still don't

really understand what that's about.

And I, and actually it

ties into where we are

societally because we're back sort

of on the thin train,

it seems because of the

meds, you know, the sort

of the dark side of

that, that we're in this

direction of Twiggy as best

again, which again, that's not

my direction.

It's just like this weird

societal shift that's happening again

about that sort of not,

I don't know, beauty at

every size, right now it

should be, but we're a

little bit over-correcting and

this is trends.

This is what happens.

But to your point, and

I've been saying this all

along, even with the emergence

of the GLP-1s, nutrition

is as ever important, if

not more.

And a dietician like you

is crucial because especially if

we're consuming fewer calories than

shouldn't those fewer calories be

foods that matter and foods

that do benefit us.

And the idea of adding

in makes total sense because

what you add in makes

your body work more efficiently,

right?

So why not put in

the things that are going

to benefit us overall?

What the GLP-1s and

that category of medication has

done for me and how

I've been working with clients

is interesting because I used

to say, I guess I

would still say this, if

I could, you know, someone

who is looking to resize

their and they're like unhappy

with their weight, or maybe

they're suffering from joint issues,

blood sugar issues, whatever it

is that starts that journey.

Often I'll get to a

place where I say, well,

first of all, I'm in

no judgment zone.

I am like, not the

tough love, you do not

get that with me.

So people who just say

like, lay it on me,

doc.

You know, I'm like averse

to that.

I'll give you a hug

on that one.

But I will say, you

know, sometimes if I could

give you your weight loss

or that resizing this second,

but you would have to

commit for every pound or

however we're measuring an inch,

whatever, that many weeks plus

another one of commitment to

doing the work, you know,

but I'll give it to

you today.

Then, then I would, you

know, that I would feel

like magic.

And I feel like this

is about as close as

we can get to that

because like you said before,

you can't not do lifestyle

with the GLP ones.

I mean, it is very

clear right now that when

you're on this, and if

you have reduced appetite, your

every bite matters more maintaining

lean muscle, muscle, the intake,

the quality of what's on

your plate is probably even

more important.

And this is a tool,

not the solution, you know,

so that's super important.

And I think that that's

sort of how I, I,

I think about this when

I'm working with people who

are intrigued or starting on

a course with right.

And the idea of adding

in foods is also because

that can help oddly enough,

it can help you end

up in a, in the

right, in a better calorie

deficit because the food that

you're eating is supporting your

efforts to feel satiated with

fewer calories because fiber takes

up space in your belly

and protein sustains you longer.

And therefore maybe if you

eat those two foods, you'll

have fewer inclination or you'll

have less inclination to eat

more sugary carbs or, or

whatever is the thing that

is your poison, fewer potato

chips.

You'll eat fewer.

And we've become what we

practice.

So it gives you time

to practice those things too,

which I think is a

nice thing about those kinds

of tools.

By the way, practice is

a wheel that I, had

I not turned myself into

an exerciser six years ago,

I would not believe, and

I've exercised on and off

forever.

I mean, forever.

It's not that I wasn't

an exerciser, but I was

the kind of exerciser that

my listeners know this since

I started on air, that

to move my body was

pain, to move my body

was emotional torture, to have

to exercise as a purpose

of exercise made me want

to die.

It was the very worst

until something clicked in my

brain and I realized it

was actually the key to

my feeling okay.

And psychologically, okay, I'm not

talking about, you know, sort

of the physical benefits and

little by little I retrained

and it is a practice

myself to move every day.

And that was six years

ago.

And now maybe one day

every 30 comes around that

I don't move, but it's

so, it's like brushing my

teeth, taking steps is brushing

my teeth.

And it's not about the

numbers that like, I know

that's arbitrary.

It's just movement.

It's the movement for me

is so key to my

overall sense of being okay

in my mind.

And so good, but it's

linked chemically also.

So, I mean, that's what

I mean.

Well, that's where it is.

I said, I'm going to

give myself 30 days.

When I started, I said,

I'm giving myself a month

of every day doing something

that's movement.

I don't have to sweat.

I don't have to care

what it is, but I

have to move.

I can find joy while

I'm doing it.

I have to move my

body.

And it now is like

brushing my teeth.

I don't, you know, I

really, unless I'm sick, unless

there's a reason, unless there's

a, you know, there something

that makes me really unable

to do it.

I have to, I have

to do my brain to

like, I'll start, you start

craving it.

I crave movement, which is

the opposite of like the

who that I was for

most of my life.

And so I understand this

idea of practice.

If the practice is eating

vegetables and the practice is

adding in things like that,

we know are going to

be good for your body.

That's, that's like everything else.

It will eventually become like

brushing your teeth.

Yes.

Yes.

Well, let me share something

funny.

Interesting.

Maybe not.

Well, it is fun, but

this part's funny.

but what my basic

tenants that we talked about

in my practice for over

20 years is eat well,

move daily, be healthy.

And they were very specific

because move daily is exactly

what you said, you know,

does exercise on purpose does,

does intensity matter?

Of course it does.

If you're running a marathon,

do you need to, you

know, work out on a

certain schedule?

Absolutely.

The move daily has no

rules, you know?

Right.

But the funny thing is

that, my, uh, one

of my many mentors, the

so-called godmother of the

spa and wellness industry, she

just turned 103 a couple

of days ago.

Her name is Deborah Szekely.

She's still lectures.

She's still out there doing

it.

Founder of Rancho La Puerta

and Golden Door, who I've

known.

Oh, I know her.

I went to Golden Door

when I was a child.

For many, I've known her,

you know, I worked for

her in a variety of

capacities.

Lots of great stories.

She is this sort of

OJ.

Yes.

Yeah, absolutely.

But you know what she

said to me one night

we were doing what we

called, my husband and

I were leading a week

long retreat at Golden Door

and we did evening talks

every night.

And one of the nights

we invited her to talk

with us and we called

it a 'trialogue'.

I don't know if that's

a made up word or

not still to this day,

but it was three of

us, having a conversation

around a said topic and

we were doing our preparation

and I already had known

Deborah and worked with her

in a different, totally different

discipline also, but in the,

the, the destination spa world,

I had been with her

for five plus years, but

we were doing some pre

-talks and I said, Deborah,

you know, "why did

you originally put all these

daily choices for guests who

come to Rancho la Puerta and Golden

Door?"

And for those of your

listeners who may not know,

it's a place you go

live for a week and

every day there's 15 to

39 different classes you can

do that are fitness.

And then there's spa wellness,

there's nutrition, there's eating all

these things.

But I said, "why did

you put so many?"

And you know, there's a

tendency, especially in your younger

self, to almost put

the words in the mouth.

Like I know what she's

going to say.

And I, but I sat,

I sat back cause she's

a woman of wisdom and