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GLP-1 Guide to Healthy Habits and Success
Episode 621st January 2025 • Fork U with Dr. Terry Simpson • Terry Simpson
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Navigating GLP-1 Medications and Building a Healthier You: A Fork U Guide

Introduction: The Revolution Starts Here

Welcome to Fork University, where science meets sarcasm, and healthy eating gets a reality check. Today, we’re diving into the world of GLP-1 medications, like Ozempic and Zepbound—those little injections making waves in the weight loss and metabolic health scene. Spoiler alert: Even if needles aren’t your thing, this advice is gold for anyone looking to improve their relationship with food (yes, even you, cereal-at-midnight enthusiasts). So, grab a cup of tea (ginger if you’re nauseous), and let’s get started.


Breaking Free from Diet Culture: Goodbye, Guilt

Ah, diet culture. That pesky little voice whispering, “Carbs are evil,” or “You’re only worthy if you can squeeze into those jeans from 2012.” Here’s the deal: Diet culture sucks, and it’s time to boot it out of your life. Here’s how:

  1. Focus on Health Over Appearance
  2. “Strong, not skinny” isn’t just a gym bro mantra. Celebrate wins like better blood sugar control or climbing stairs without feeling like you ran a marathon.
  3. Neutralize Food Labels
  4. No food is inherently “good” or “bad.” (Except maybe that mysterious gas station sushi. Proceed with caution.) All foods can fit into a balanced diet—just maybe not all at once.
  5. Ditch Unrealistic Media
  6. Swap those Instagram influencers with body-positive accounts. Life is too short for filter-fueled comparisons.

Taming Side Effects: Fiber, Hydration, and the Art of Not Overeating

GLP-1 medications are game-changers, but they come with their quirks. Here’s how to navigate the rocky road of side effects:

Constipation: The Fiber Fix

Fun fact: Only 10% of Americans eat enough fiber. No wonder our colons are grumpy. Fix that with:

  • Whole Grains: Brown rice, quinoa, oats—because white bread is so 1990.
  • Legumes: Beans, chickpeas, lentils—fiber heroes and fart-inducing legends.
  • Supplements: Citrucel or Metamucil work in a pinch, but food first!

Hydration: Sugar-Free Isn’t Always Your Friend

Not all hydration packets are created equal. Skip the sugar-free gimmicks and opt for options like Pedialyte. Bonus points if you grab the popsicles—because who doesn’t love reliving childhood?

Nausea: Avoid the Grease Trap

High-fat foods + GLP-1 = a stomach rebellion. Swap fried chicken for grilled and save yourself the bloat. Greek yogurt and peppermint tea are your new besties.


Building Healthy Habits: Small Steps, Big Wins

Forget the “eat less, move more” mantra. Here’s what actually works:

  1. Mindful Portions
  2. At restaurants, box up half your meal right away. Or embrace the kids’ menu—yes, you might even score a toy.
  3. Protein with Purpose
  4. Greek yogurt, beans, and protein shakes are your go-tos. But don’t let diet culture trick you into thinking protein is the only macronutrient that matters.
  5. Celebrate Non-Scale Victories
  6. Fitting into old jeans? Amazing. Cooking a new recipe? Even better. Toss the scale if it’s ruining your day—you’re more than a number.

Long-Term Success: Sustainable, Not Perfect

GLP-1 medications are tools, not magic wands. They’re here to help you build a healthier relationship with food, not to police your every bite. Remember:

  • Moderation Wins: That scoop of ice cream isn’t your downfall. Balance it out with nutrient-rich meals.
  • Be Patient: Rapid initial weight loss (thanks, glycogen, and water) will slow, but consistency pays off. A pound a week equals 52 pounds a year. Do the math and cheer yourself on.

Conclusion: Fork U’s Final Wisdom

GLP-1 medications are here to support you, not define you. Focus on health, ditch the guilt, and enjoy the journey. And don’t forget: Consult a real, western-trained physician and a dietitian. Chiropractors and green juice influencers don’t count. Ok, I sometimes drink some green juice.

Transcripts

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>> Dr. Terry Simpson: Hey. Today's podcast is about navigating the

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GLP1 medications. But it turns

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out a lot of this advice is for anyone in the

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new year who wants to develop better eating and a

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better relationship with food. So even if you aren't

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on these medications but want to eat a little better,

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maybe give a listen. All right, on to the show.

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M

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Today we're digging into GLP1

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medications like Ozempic, Zepbound and

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others. They're revolutionary, but

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even the best tools need proper

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handling. As a weight loss surgeon,

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I've spent years teaching people how to eat better

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after surgery. Surprisingly,

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the common things we teach people after surgery who have a

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smaller stomach is the same thing

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we teach people after GLP1 medications

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begin. We also know things that

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don't work well. What we know doesn't work well

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is telling people to eat less and move more.

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Another bit of advice that doesn't work well is telling people

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to just eat less than what you've been doing.

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The most important advice enabled

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by surgery or weight loss GLP medications is

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the opportunity to repair the relationship

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with food and repair the trauma

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from years of diet culture. And

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while these drugs curb that relentless

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food noise in your brain that tells you to eat even when you're not

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hungry, these drugs do have common side

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effects. So on today's pod, we'll go through some

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of those side effects and teach you how to navigate this

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incredible journey.

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I'm Dr. Terry Simpson, your chief medical

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explanationist and this is Fork

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U Fork University, where we make sense of

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the madness, bust a few myths, and teach you a little bit

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about food and medicine.

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Let's start with diet culture.

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Diet culture refers to those societal norms and

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beliefs that value thinness, appearance and weight

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over health and well being. It often promotes

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restrictive eating, obsessive exercise and

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guilt around food choices, perpetuating

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harmful body image, weird

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ideals and disordered eating habits.

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For someone using GLP1 receptor agonists like

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Ozempic or Zeppbound for weight management and other health

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concerns, addressing diet culture

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is critical for fostering a healthy relationship with food

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and body. So here's how we want to remove some of those

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diet culture elements.

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First, shift the focus to health

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and functionality. Meaning we want you to emphasize

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overall health, energy levels, metabolic improvements rather

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than weight or appearance. Celebrate non scale

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victories such as better blood sugar control, improved

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mobility, reduce blood pressure, maybe make your

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goal this year doing the splits. Okay, maybe not the splits. I

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did them when I was 10 years old. I've never done them since. But maybe

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this year I'll do some better yoga moves. We want you to

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redefine the idea of good and bad foods, removing

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those moral labels from foods. Because all foods can fit into

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a balanced diet in moderation. Except death cap

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mushrooms. A uh, gram of them will kill you faster than almost

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anything. But encouraging mindful eating to recognize

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hunger and fullness cues without judgment. Let me give

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you an example. The power you have

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over food with the GLP1 medications

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is can eat a small amount of

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food, sense the feeling of fullness

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and walk away. You will

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notice you don't need to get it again.

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You now have power over the food. Where before

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you'd have that sense of fullness walk away, but you'd be

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back or you'd eat more later. Now you

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have a tool that will help you that, that

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encourages more mindful eating, slowing

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down, taking your time, sensing

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fullness so you don't get overstuffed.

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Setting individual goals beyond weight loss is important

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too. So we want you to focus on

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sustainable habits like eating nutrient

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dense meals, regular physical activity, stress

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management that doesn't involve alcohol or drugs,

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and personalized goals to align with those intrinsic

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measurements like feeling stronger or improving

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sleep quality. For God's sake, buy a new

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mattress. Maybe I'm talking to me.

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It's really hard to unlearn

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harmful messaging that has been placed by diet

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culture. Especially this time of year when you will

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see supermodels who are anorectic

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going on bikini clad or

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whatever clad as an ideal body image.

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They're not understanding that

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medication as a tool for health management rather than purely for

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weight loss is key and

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reinforcing that. Its purpose is to support overall

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metabolic health, meaning your body's metabolism, its

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health not confined to societal pressure.

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But as anyone who's been on any weight loss journey might have a

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bit of trauma from the absolutes of the diet. These

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new medications will help you get that better

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relationship with food. But we have to

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balance that with this caveat.

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There are some foods you may need to be careful about on these

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medications. You've probably all heard about the side

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effects of GLP1 medications. Nausea, vomiting,

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reflux, constipation. They're pretty common. So let's start

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from the bottom up.

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Constipation. Typically it's a lack

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of water and a lack of fiber.

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Fiber is a key ingredient. It's even considered

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an essential nutrient for your gut. It feeds the healthy

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bacteria in your gut or the microbiome and they produce a

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lot of incredible things to thank you. Everything from

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dopamine to your own endogenous

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GLP1. Yep, you make it in your gut. And

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some anti cancer agents that keep your colon happy and

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healthy and keeps things moving along.

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It's astonishing that only 10% of Americans get the fiber

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they need from their diet. And if you find yourself consuming

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less fiber because you're consuming less food, you

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might develop constipation. Now some

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of this can be helped with fiber supplements like citrusyl

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metamucil, etc. But those are a supplement, they

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are not a solution.

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Instead focus on finding and

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incorporating fiber rich foods and

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making them a part of your routine. You want some example

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fiber rich foods? Whole grains like

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whole grain bread and whole grain pasta.

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Another one are legumes, beans,

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lentils, chickpeas, tofu, etc. Most

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people when they think of fiber, think about fruits and vegetables. And while

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those should be a part of your diet,

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they're not a big source of fiber like the powerhouses of

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whole grains and legumes. Now

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there are plenty of you who've been indoctrinated into that low

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carb mantra of all grains are evil.

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Lets be clear, from a scientific point of view,

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grains are not evil. People

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who consume whole grains, not refined grains,

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have less obesity, less heart disease, less

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cancer, live longer. Not bad, huh?

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Uh, nothing like whole grains or brown rice,

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quinoa or even oats. Adding them to your diet

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to not only get fiber, but a lot of other benefits of whole

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grains. Legumes are another great source of

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fiber. Legumes are things like beans, chickpeas,

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lentils, even peanuts. Let me give you an

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example. Beans are great for

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breakfast. One of my favorite breakfasts when

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I go to breakfast houses is getting

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huevos rancheros. But I'm not such a huevo

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fan. But I like the beans and having those

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beans with a little bit of hot sauce is great.

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Soups you can add beans to, you can add chickpeas

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to, you can have hummus as a dip. You can add

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beans to salads, they're delicious.

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And lentils the same way. I have a great recipe for

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dal in my website. Beans are not

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only fiber rich, but a great source of

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protein and low in fat.

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Fiber is just one half of the equation for constipation. The

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other half is hydration. And hydration is something if you're

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on a GLP1 or if you've had weight loss surgery you hear a

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lot about. Let me help you to avoid a

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scam. There are lots of

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hydration packs or IV hydration packs

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for sale and most of them aren't

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terribly useful. Why? Because Many of them

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advertise themselves as sugar free, part of diet

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culture. You want to be sugar free, but here's the

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need glucose in those hydration packs, otherwise you don't get

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the full benefits of the hydration of the salts in

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that pack, including magnesium, potassium and sodium.

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Without glucose, you lose the best

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way to get electrolytes in your

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body. How do I know? Did you know

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there are 92 million kids today who are

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alive because of a simple hydration formula

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involving a 6 to 1 ratio of glucose to salt in

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a liter of water? 92

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million kids. They didn't just give them salt and

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water, they didn't just give them water. But

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true dehydration from diarrheal viruses,

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cholera, rotaviruses, et cetera. You

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need true hydration uses that formula. So what

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do I recommend? In almost any pharmacy, you can get

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what's called Pedialyte packages. These are the things we give to kids

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who are dehydrated, but they're fine for adults.

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They're available in every pharmacy. They're easy to carry with you.

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And the Pedialyte even has popsicles, so you can make them up.

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So if you're feeling nauseous, licking

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a popsicle is one of the great things you can do to get some good

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rehydration. And here's a tip.

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If you are taking a GLP1 medication and you

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notice that after you get the shot,

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you have some nausea, we think

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you should take a full packet of hydration

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about an hour before you take your GLP1

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medication. Why? Because that way we know you're

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going to be pretty well hydrated before going in it. So if

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you have any adverse reactions, at least you've got that

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down. And finally, let's talk about this.

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If you're eating less, you're going to have fewer trips to

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the bathroom. That's normal. That

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is not constipation. Let's talk about

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nausea and reflux. High

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fat foods delay digestion

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in normal people, in everybody, and

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they worsen nausea. And if you're on a

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GLP1 medication, like Ozempic or

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Mounjaro, your stomach is not going to

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empty as fast as it normally does. Things will

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sit in there. So that means that,

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I mean, I love Popeye's chicken. Who doesn't?

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But if you have too much of that delicious crust that

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will sit in your stomach, delay emptying. Your stomach

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will get more and more gastric juices become more and more

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bloated, and you won't like the result. Greasy

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and fatty Foods delay stomach emptying. The technical reasons,

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fat in food stimulates the release of a hormone called

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cholecystokinin, which releases in the duodenum

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and that inhibits distal stomach motility.

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That's our way of saying the food stays in your stomach longer. And that,

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combined with the medications GLP1s means the food's gonna

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sit there for a while. It also stimulates

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pyloric tone. Alright, what is that? At the end of your stomach is a

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sphincter called the pylorus that opens to empty

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the stomach. But

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greasy foods and GLP1s

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cause that sphincter, uh, to be

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tight. If food sits in the

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stomach longer, you get bloating,

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distension, reflux, nausea,

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and even vomiting. Have you ever had food poisoning?

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Food poisoning is when your body keeps food in your stomach

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longer until you get bloated, nausea and you vomit. It's trying to keep

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the bacteria from entering into your gut.

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That's why it's not a bad thing to vomit if you have food

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poisoning. Well, GLP1

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medicines are sort of like that. They keep food in your stomach

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longer. Now, if you eat too much or if you

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eat on top of being full, you're going to have more

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nausea. But grease isn't the only

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thing that causes food to sit in your stomach

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longer. Here's a few other things. Foods with a lot of

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added sugar, sugar sits in your stomach, breaks

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down, causing more acid to hit the stomach, leading to more bloating,

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more discomfort. Typically, these are high

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sugary drinks like fruit juice, southern

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sweet tea, soda. So instead those are

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things to be minimized. Alcohol with

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GLP1 drugs presents its own unique

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set of issues. Now, in general,

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we are working hard to tell America and the

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world that there isn't a safe level of

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alcohol. And if you can stop consuming it, you will have better

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health for it. This is in contrast to what we

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believe for many years, science advances. Sorry to take

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away your favorite afternoon drink, but alcohol

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is not good. And a combination of dehydration and

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increased alcohol can lead to pancreatitis in some

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people. So if you're dehydrated and are drinking alcohol, which

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leads to more dehydration, you can develop

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pancreatitis. So best to avoid alcohol on

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GLP1 medications or limit it to one

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glass. Many people actually find when they

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start GLP1 medications, they lose their taste for alcohol

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altogether. It might be a social thing. They're used to grabbing a beer or

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glass of wine, but. But otherwise, when they start tasting it, it just

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doesn't taste the same. It's

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okay. Remember the other thing. Because you're not eating

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that much, you don't have food quantity which absorbs some of the

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alcohol. So you're going to get a little bit tipsy a little

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bit faster. Here's a tip for restaurant

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use. When you go to a restaurant,

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if you're like the rest of us, you want to finish what's on your

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plate. Get a To go box immediately.

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We use this tip all the time for our weight loss surgery patients who have

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smaller stomachs. But think take

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that immediately. Get the to go box. Put the food in

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there. And if you don't want your friends to know that you're eating less

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quizzes of GLP1. They don't care. Really, they

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don't care. You can tell them you had a late lunch. You can tell them

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you want to save some for your friends. You can tell them you want some for

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tomorrow for breakfast. Doesn't matter. Make whatever excuse you

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want. But it's a great tip for eating less, even for your

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friends who are going out and want to lose a little weight, which most

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of America does. How about fast

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food? Well, aside from avoiding greasy things, the kid's

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menu is going to be your best friend. And

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hey, you might even get a toy with your meal.

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I mean, who doesn't want a toy? So, like, if you go to Chick Fil a, get

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the grilled chicken, please. Your stomach will thank you for it.

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But most nausea happens when people overeat,

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right? Overeating feels like

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overstuffing a suitcase. Just because you can zip it closed

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doesn't mean it won't burst open later. So for nausea,

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take a walk, take some ginger or peppermint

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tea, and if it's overdone, you start feeling the

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reflux but have to go to bed. A wedge pillow will help

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a lot. Here's another one. You're going to hear a

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lot of people who've had GLP1 say, oh, you got to have a lot of

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protein. Well, protein is a key, but don't overdo

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it. Beans, Greek yogurt, simple shakes

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can keep you balanced. There's no need to overthink it.

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We want habits that last a lifetime. And

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eating more protein can lead to people eating more

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greasy things like steaks or sausages, which we

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don't think are great overall nutrient

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balances in a healthy diet. More

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importantly, adding too much protein at the expense of

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other parts of your diet can lead to more constipation and other

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issues. Finally, be patient with

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yourself okay. Initial weight loss

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is often due to water and glycogen. So what's that? It's

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dramatic but temporary weight loss. Glycogen is how

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your body stores extra glucose. It's stored in your muscle.

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You need it for times when you're exercising, sleeping, fasting,

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just in everyday life. Many people who are overweight have a

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lot of excess glycogen stored in their muscles and they lose

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the glycogen as they burn through it when they go through eating

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less. And for every pound of glycogen you

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burn, you will lose 2 pounds of water.

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Hence, early weight loss is often rapid.

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Sometimes people even think they're losing muscle because they'll see muscle go down

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on some of these fancy scales. But you're actually losing glycogen from

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muscle. You are going to lose fat in the

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background and you will see fat loss

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come, but in a far more stepwise fashion. But here's

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the other thing. You need to liberate your scale.

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If your day is going to be ruined by a number on a scale, it's time

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to let it go. You don't need it. The

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medication allows you to listen to your body, to eat smaller

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portions. That will take care of the weight loss.

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And isn't it a great feeling to know that you can have a smaller

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portion? Feel satisfied. Walk away

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knowing you're not going to be starving later. Knowing you're not going to be called back to the

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refrigerator. Taking time

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to learn about good things to eat, learning

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new recipes for the new year, that should be your

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goal. So you can forget the scale.

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You can celebrate wins, like fitting into old

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clothes that were too tight or treating yourself to new ones.

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You deserve it. But there are plenty of you

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out there who really like to track your weight. And that's great. Just

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don't let those few pounds here or there ruin your

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day.

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And trust in in the process,

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you are going to need a daily vitamin. And there are a lot

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of choices out there. Oh my gosh. So before you buy

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the fancy AG1 for 80 to 100 bucks a

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month, try a few different vitamins. See how they settle on your

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stomach. You might find that children's chewable

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a couple a day work just as well. And they're pretty

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inexpensive. But if you want to be a little

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bourgeois and like the expensive vitamins,

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that's fine. I have a simple key for

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you. Your body doesn't care how much the vitamin

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costs. Your vitamin comes from whether

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it's a rose hip or a synthesized in a lab. Your body doesn't care.

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It will utilize them. And when you see

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all this extra stuff on the label, like I take

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a little AG1 and it has all this extra stuff.

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But the key on the label is the

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little disclaimer where it says, the FDA has not verified

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these claims. Meaning,

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don't listen to what we're saying. Prenatal

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vitamins are great too, by the way. If you want to buy the expensive

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juices, go ahead and buy it. So I want you to think

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about this. GLP1s are a lifelong medication to treat

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the disease of obesity. They give you

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the tool, you'll be able to use it. Your

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goal is to eat better and not get trapped

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into absolutisms. The ice cream you

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ate won't ruin you. You can enjoy

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it. You can enjoy a little bit of everything.

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You truly can moderate and eat

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almost anything and enjoy it. So listen to your

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stomach, mostly eat well, mostly

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plants. And yep, new medicines are coming.

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You may be transitioning to one of the new medications that are in pill

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form later on, but until then,

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your goal is great food, delicious food,

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healthy and enjoyable food.

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Well, that's a wrap. Remember, GLP1

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medications are tools, not magic. But

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I would always recommend that you go with an obesity

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specialist who are trained in GLP1s and know how

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to help and walk you through and guide the process.

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Not a, uh, coach, not a life

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coach, not a gym bro. This

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podcast was written and researched by me, Dr. Terry Simpson. And while I

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am a doctor, I am not you your doctor.

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I do want you to consult a real western trained

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physician and a good registered

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dietitian. Not some alternative medicine practitioner,

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eastern thing, chiropractor. They don't know about GLP1

Speaker:

medications. Do check out the blog associated with the

Speaker:

podcast at YourDoctorsOrders.com and 4Q.com

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4Q is distributed by our friends at Simpler

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Media who also help with the editing of the

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sound and make me sound better than I am.

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Special thanks to the pod God, Mr. Evotera.

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And until next time, keep your fork

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on the road to health.

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Hey EVO, these new GLP1

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medications are frigging amazing.

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They have actually flattened the obesity curve in the United

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States for the first time in 30 years.

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I am thinking that there are going to be a large population

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of America that's going to be using them. Maybe they'll even listen to

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this podcast.

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>> Speaker B: You totally missed a great opportunity for a

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much less large population.

Speaker:

Choke. But no.

Speaker:

Still good tips. I could use

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them. Cheers. Oh, and uh, happy New Year.

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