1 00:00:06,410 --> 00:00:09,079 Before we get started with today's episode, 2 00:00:09,080 --> 00:00:12,079 I would like to quickly read you our podcast 3 00:00:12,080 --> 00:00:13,609 disclaimer. 4 00:00:13,610 --> 00:00:15,889 This podcast is for educational 5 00:00:15,890 --> 00:00:18,259 purposes only, and it is 6 00:00:18,260 --> 00:00:20,539 not to substitute for professional 7 00:00:20,540 --> 00:00:23,359 care by a doctor or other qualified 8 00:00:23,360 --> 00:00:25,549 medical professional. 9 00:00:25,550 --> 00:00:27,919 You should always speak with your physician 10 00:00:27,920 --> 00:00:30,079 or other healthcare professionals before 11 00:00:30,080 --> 00:00:32,449 doing any fasting, changing 12 00:00:32,450 --> 00:00:34,879 your diet in any way, taking or 13 00:00:34,880 --> 00:00:37,699 adjusting any medications or supplements, 14 00:00:37,700 --> 00:00:40,369 or adopting any treatment plan 15 00:00:40,370 --> 00:00:42,619 for a health problem. 16 00:00:42,620 --> 00:00:45,109 The use of any other products or 17 00:00:45,110 --> 00:00:47,749 services purchased by you as a result 18 00:00:47,750 --> 00:00:50,359 of this podcast does not create 19 00:00:50,360 --> 00:00:52,639 a healthcare provider-patient 20 00:00:52,640 --> 00:00:54,919 relationship between you and 21 00:00:54,920 --> 00:00:57,319 any of the experts affiliated 22 00:00:57,320 --> 00:00:59,239 with this podcast. 23 00:00:59,240 --> 00:01:01,579 Any information and statements 24 00:01:01,580 --> 00:01:03,859 regarding dietary supplements have 25 00:01:03,860 --> 00:01:06,199 not been evaluated by the Food and 26 00:01:06,200 --> 00:01:08,929 Drug Administration and are not intended 27 00:01:08,930 --> 00:01:11,539 to diagnose, treat, cure, or 28 00:01:11,540 --> 00:01:13,609 prevent any disease. 29 00:01:13,610 --> 00:01:15,889 All right. And now we'll get started with 30 00:01:15,890 --> 00:01:17,090 today's episode. 31 00:01:19,290 --> 00:01:22,019 Hello and welcome back to another episode 32 00:01:22,020 --> 00:01:24,689 of the Fasting Method podcast. 33 00:01:24,690 --> 00:01:27,269 This is Dr. Terri Lance, Coach 34 00:01:27,270 --> 00:01:29,609 Terri, and I'm going to do a 35 00:01:29,610 --> 00:01:32,189 solo episode today. 36 00:01:32,190 --> 00:01:34,829 Hopefully, it's something that will 37 00:01:34,830 --> 00:01:37,229 kind of resonate with some of you who might 38 00:01:37,230 --> 00:01:39,569 be struggling in your journey at this 39 00:01:39,570 --> 00:01:42,209 point. Now, it might be that you are early 40 00:01:42,210 --> 00:01:44,729 on in your journey, or you might be later 41 00:01:44,730 --> 00:01:47,159 on in your journey and just really 42 00:01:47,160 --> 00:01:49,469 struggling to keep going. 43 00:01:49,470 --> 00:01:52,079 What I want to talk about today is 44 00:01:52,080 --> 00:01:53,459 hope. 45 00:01:53,460 --> 00:01:56,159 Now, why would I talk about hope 46 00:01:56,160 --> 00:01:58,589 when we're talking about fasting and 47 00:01:58,590 --> 00:02:01,079 eating in a way that helps us 48 00:02:01,080 --> 00:02:03,419 to change our body weight, 49 00:02:03,420 --> 00:02:05,768 or change our physical health, or 50 00:02:05,769 --> 00:02:07,289 our biomarkers? 51 00:02:07,290 --> 00:02:10,198 What does hope have to do with this? 52 00:02:10,199 --> 00:02:12,389 Well, the other day we were in a coaching 53 00:02:12,390 --> 00:02:15,089 team meeting and Coach Larry shared 54 00:02:15,090 --> 00:02:17,759 an example of some research 55 00:02:17,760 --> 00:02:20,309 done long ago about hope. 56 00:02:20,310 --> 00:02:22,769 The details of this study are a little 57 00:02:22,770 --> 00:02:25,079 gruesome, so I won't actually share the 58 00:02:25,080 --> 00:02:27,449 study, but it really reminded me 59 00:02:27,450 --> 00:02:29,729 that that is so important for all of 60 00:02:29,730 --> 00:02:32,159 us, that if we are not 61 00:02:32,160 --> 00:02:34,679 holding on to some type of hope, 62 00:02:34,680 --> 00:02:38,189 we are going to easily become discouraged, 63 00:02:38,190 --> 00:02:40,499 we're going to become overwhelmed, 64 00:02:40,500 --> 00:02:43,109 and we're not going to keep going. 65 00:02:43,110 --> 00:02:45,509 We're going to just kind of drop out 66 00:02:45,510 --> 00:02:48,239 of our goal seeking 67 00:02:48,240 --> 00:02:50,669 and kind of fall back into all 68 00:02:50,670 --> 00:02:53,039 of our old patterns and, 69 00:02:53,040 --> 00:02:55,800 therefore, all of our old same results. 70 00:02:56,910 --> 00:02:59,249 Then Coach Lisa brought up an 71 00:02:59,250 --> 00:03:02,549 article about hope molecules. 72 00:03:02,550 --> 00:03:04,889 Now why in the heck are we talking about 73 00:03:04,890 --> 00:03:07,199 hope and molecules in our 74 00:03:07,200 --> 00:03:09,629 body? The fascinating thing about 75 00:03:09,630 --> 00:03:12,299 this is there's been a lot of research, 76 00:03:12,300 --> 00:03:14,549 and some of you might be familiar with a 77 00:03:14,550 --> 00:03:17,249 psychologist named Kelly McGonigal. 78 00:03:17,250 --> 00:03:19,559 She has written about this and talked about 79 00:03:19,560 --> 00:03:21,929 it, other science journals have 80 00:03:21,930 --> 00:03:23,489 posted things about this. 81 00:03:23,490 --> 00:03:26,069 And really what they're identifying, 82 00:03:26,070 --> 00:03:28,439 or what they have been identifying, 83 00:03:28,440 --> 00:03:31,019 is that when we exercise-- 84 00:03:31,020 --> 00:03:33,389 and, no, this whole episode will not be about 85 00:03:33,390 --> 00:03:35,219 exercise, I promise. 86 00:03:35,220 --> 00:03:38,039 When we exercise, when we contract 87 00:03:38,040 --> 00:03:40,829 our muscles, a protein 88 00:03:40,830 --> 00:03:42,659 is released. 89 00:03:42,660 --> 00:03:44,699 And the cool thing about this protein 90 00:03:44,700 --> 00:03:47,579 (they're called myokines) is that they cross 91 00:03:47,580 --> 00:03:49,499 the blood-brain barrier. 92 00:03:49,500 --> 00:03:53,069 And once there, these proteins 93 00:03:53,070 --> 00:03:55,559 get the brain into this 94 00:03:55,560 --> 00:03:57,479 positive state. 95 00:03:57,480 --> 00:03:59,759 This is why sometimes people talk about 96 00:03:59,760 --> 00:04:02,519 a 'runner's high' or feeling 97 00:04:02,520 --> 00:04:04,799 good after they dance, or 98 00:04:04,800 --> 00:04:07,409 do anything that involves 99 00:04:07,410 --> 00:04:10,469 contracting your muscles, because 100 00:04:10,470 --> 00:04:13,199 these proteins are released to the brain 101 00:04:13,200 --> 00:04:15,629 and, there, they get us 102 00:04:15,630 --> 00:04:18,689 going with more joy, 103 00:04:18,690 --> 00:04:22,349 more pleasure, more satisfaction, 104 00:04:22,350 --> 00:04:24,629 and, ultimately, more 105 00:04:24,630 --> 00:04:28,649 hope. So they are hope molecules. 106 00:04:28,650 --> 00:04:31,169 I use this example just to kind of highlight 107 00:04:31,170 --> 00:04:33,989 how important hope is in our 108 00:04:33,990 --> 00:04:35,759 overall well-being. 109 00:04:35,760 --> 00:04:38,579 It also affects our physical health. 110 00:04:38,580 --> 00:04:42,269 There have been studies that have researched 111 00:04:42,270 --> 00:04:44,699 how people think and their 112 00:04:44,700 --> 00:04:47,219 hopefulness, how much hope they 113 00:04:47,220 --> 00:04:48,389 have. 114 00:04:48,390 --> 00:04:51,419 What they have found is that people who 115 00:04:51,420 --> 00:04:53,699 have more hope have 116 00:04:53,700 --> 00:04:57,389 fewer chronic illnesses, 117 00:04:57,390 --> 00:05:00,119 it affects how your body functions. 118 00:05:00,120 --> 00:05:02,969 And people who have more-- 119 00:05:02,970 --> 00:05:06,809 spend more time in a state of hopelessness, 120 00:05:06,810 --> 00:05:09,119 actually have more illness, 121 00:05:09,120 --> 00:05:12,239 more chronic health concerns. 122 00:05:12,240 --> 00:05:14,819 And so, again, this is a 123 00:05:14,820 --> 00:05:17,219 podcast about fasting and about 124 00:05:17,220 --> 00:05:19,679 eating well and changing all of those 125 00:05:19,680 --> 00:05:22,349 habits, but I think if we never 126 00:05:22,350 --> 00:05:24,599 talk about this underlying piece, we're 127 00:05:24,600 --> 00:05:26,969 really missing out on something that's really 128 00:05:26,970 --> 00:05:28,499 important. 129 00:05:28,500 --> 00:05:30,989 So why is it that 130 00:05:30,990 --> 00:05:33,630 some of us might struggle with hope? 131 00:05:34,770 --> 00:05:36,869 Some of you might be familiar with some other 132 00:05:36,870 --> 00:05:40,109 places where I've talked about mindset 133 00:05:40,110 --> 00:05:42,569 and I've talked about growth mindset versus 134 00:05:42,570 --> 00:05:45,269 a fixed mindset, but why 135 00:05:45,270 --> 00:05:47,579 is it that some of us are kind of 136 00:05:47,580 --> 00:05:49,919 in one camp and others of us might be in 137 00:05:49,920 --> 00:05:51,179 another camp? 138 00:05:51,180 --> 00:05:54,449 One thing I encourage you to think about is, 139 00:05:54,450 --> 00:05:57,119 early on in life, were you taught 140 00:05:57,120 --> 00:05:59,369 to have dreams? 141 00:05:59,370 --> 00:06:02,789 Were you encouraged to pursue your dreams? 142 00:06:02,790 --> 00:06:05,159 Were you surrounded by 143 00:06:05,160 --> 00:06:07,679 people who are optimistic and saw the good 144 00:06:07,680 --> 00:06:09,329 in things? 145 00:06:09,330 --> 00:06:11,609 And when it comes to hope, 146 00:06:11,610 --> 00:06:14,219 were you ever taught, 147 00:06:14,220 --> 00:06:16,829 or did you kind of figure out on your own 148 00:06:16,830 --> 00:06:18,599 (based on some things going on on in your 149 00:06:18,600 --> 00:06:20,939 world) that the best 150 00:06:20,940 --> 00:06:23,399 thing you could do is not get 151 00:06:23,400 --> 00:06:24,989 your hopes up? 152 00:06:24,990 --> 00:06:27,419 This is a really common phrase, 153 00:06:27,420 --> 00:06:29,879 and we offer it to each other and 154 00:06:29,880 --> 00:06:32,369 we offer it to ourselves - "Well, 155 00:06:32,370 --> 00:06:33,630 don't get your hopes up." 156 00:06:34,740 --> 00:06:37,109 Now, all these years later, we've created 157 00:06:37,110 --> 00:06:39,869 a pattern of blocking ourselves 158 00:06:39,870 --> 00:06:41,549 from hope. 159 00:06:41,550 --> 00:06:44,069 And some of you might be listening 160 00:06:44,070 --> 00:06:46,499 to this and wondering, "Well, is hope 161 00:06:46,500 --> 00:06:48,779 just something that we have or 162 00:06:48,780 --> 00:06:51,329 don't have?" kind of like that growth 163 00:06:51,330 --> 00:06:53,069 mindset or fixed mindset. 164 00:06:53,070 --> 00:06:55,349 No, we're not born with 165 00:06:55,350 --> 00:06:57,599 hope or without hope. 166 00:06:57,600 --> 00:07:00,419 We're not born hopeless 167 00:07:00,420 --> 00:07:02,429 or filled with hope. 168 00:07:02,430 --> 00:07:05,459 Hope is a mindset, 169 00:07:05,460 --> 00:07:08,189 a way of thinking. 170 00:07:08,190 --> 00:07:11,549 And then that results in a way of feeling 171 00:07:11,550 --> 00:07:15,059 that can be learned, it can be taught, 172 00:07:15,060 --> 00:07:17,999 but many of us were not taught this 173 00:07:18,000 --> 00:07:19,769 and haven't learned it. 174 00:07:19,770 --> 00:07:22,349 So, if you are struggling right now, 175 00:07:22,350 --> 00:07:24,839 I encourage you to kind 176 00:07:24,840 --> 00:07:27,419 of pause and reflect and see 177 00:07:27,420 --> 00:07:29,909 what might be getting in the way? 178 00:07:29,910 --> 00:07:32,369 Not just behaviorally, like, "Well, 179 00:07:32,370 --> 00:07:34,169 I get home from work at this time and I need 180 00:07:34,170 --> 00:07:36,119 to eat at this time, and so fasting doesn't 181 00:07:36,120 --> 00:07:38,819 work." Not just those behavioral barriers 182 00:07:38,820 --> 00:07:41,099 that you're identifying, but do 183 00:07:41,100 --> 00:07:43,499 you have some ways of thinking 184 00:07:43,500 --> 00:07:45,809 that are serving as barriers? 185 00:07:45,810 --> 00:07:48,239 Are you telling yourself, "Well, don't 186 00:07:48,240 --> 00:07:50,099 get your hopes up about reversing this 187 00:07:50,100 --> 00:07:51,299 diabetes. 188 00:07:51,300 --> 00:07:53,369 I mean, I hear all these other people are 189 00:07:53,370 --> 00:07:55,409 doing it, but, you know, I just don't think 190 00:07:55,410 --> 00:07:57,719 that's available from me." That's the 191 00:07:57,720 --> 00:07:59,369 fixed mindset. 192 00:07:59,370 --> 00:08:01,739 You've learned to not 193 00:08:01,740 --> 00:08:04,769 allow yourself to have hope. 194 00:08:04,770 --> 00:08:07,289 Now, hope is a noun and 195 00:08:07,290 --> 00:08:08,969 hope is also a verb. 196 00:08:08,970 --> 00:08:11,399 So we can hope for 197 00:08:11,400 --> 00:08:12,449 something. 198 00:08:12,450 --> 00:08:15,809 We can believe in its possibility 199 00:08:15,810 --> 00:08:19,529 and want to see its fulfillment. 200 00:08:19,530 --> 00:08:22,619 And hope is also a noun. 201 00:08:22,620 --> 00:08:25,319 It, again, is that state of mind. 202 00:08:25,320 --> 00:08:27,989 It's a state of kind of 203 00:08:27,990 --> 00:08:30,479 cognitive and affect 204 00:08:30,480 --> 00:08:32,849 experiences that tell 205 00:08:32,850 --> 00:08:35,279 us something is possible and 206 00:08:35,280 --> 00:08:37,739 that we can move toward it. 207 00:08:37,740 --> 00:08:40,529 Now, sometimes, in English 208 00:08:40,530 --> 00:08:43,499 at least, and I assume in other languages, 209 00:08:43,500 --> 00:08:45,809 there are words that we use 210 00:08:45,810 --> 00:08:47,399 kind of interchangeably. 211 00:08:47,400 --> 00:08:50,489 And you might use hope and optimism 212 00:08:50,490 --> 00:08:53,669 and dreaming and wishing 213 00:08:53,670 --> 00:08:54,670 all kind of interchangeably. And 214 00:08:56,460 --> 00:08:58,919 the people who research these things and work 215 00:08:58,920 --> 00:09:01,259 on kind of developing the concept 216 00:09:01,260 --> 00:09:03,749 and understanding the concept really 217 00:09:03,750 --> 00:09:05,849 try to help us separate them out a little 218 00:09:05,850 --> 00:09:08,279 bit. So some of us might think 219 00:09:08,280 --> 00:09:10,679 hope is like having a wish. 220 00:09:10,680 --> 00:09:13,409 "If I wish for it, it will come." 221 00:09:13,410 --> 00:09:15,869 Now notice, in that statement, 222 00:09:15,870 --> 00:09:18,449 'wishing' is kind of like I'm 223 00:09:18,450 --> 00:09:20,789 just sitting here imagining 224 00:09:20,790 --> 00:09:23,369 something and just hoping that it drops 225 00:09:23,370 --> 00:09:25,949 in my lap, it just descends 226 00:09:25,950 --> 00:09:28,379 upon me somehow. 227 00:09:28,380 --> 00:09:30,719 Maybe I should wish to win the 228 00:09:30,720 --> 00:09:32,999 lottery, because there's not a lot I can 229 00:09:33,000 --> 00:09:35,459 do besides buying a ticket to make 230 00:09:35,460 --> 00:09:36,569 that happen. 231 00:09:36,570 --> 00:09:39,119 So wishing is kind of 232 00:09:39,120 --> 00:09:41,939 appropriate when you're talking about, "Geez, 233 00:09:41,940 --> 00:09:44,159 I wish I could win the lottery." 234 00:09:45,180 --> 00:09:47,669 But when it comes to changing 235 00:09:47,670 --> 00:09:50,189 our life, developing 236 00:09:50,190 --> 00:09:53,579 ourselves, changing our health, 237 00:09:53,580 --> 00:09:55,949 changing our body and our 238 00:09:55,950 --> 00:09:58,349 metabolism, that takes more than 239 00:09:58,350 --> 00:09:59,729 a wish. 240 00:09:59,730 --> 00:10:02,519 When I was a kid, I did celebrate Christmas, 241 00:10:02,520 --> 00:10:04,439 and I remember we used to get the Sears 242 00:10:04,440 --> 00:10:06,569 Roebuck-- I don't even remember if I'm saying 243 00:10:06,570 --> 00:10:08,909 that right. The Sears, Roebuck & Co catalog. 244 00:10:08,910 --> 00:10:11,849 And I would look through every 245 00:10:11,850 --> 00:10:14,249 page and I would turn down the corner 246 00:10:14,250 --> 00:10:16,679 of all of the things I was 247 00:10:16,680 --> 00:10:19,019 wishing that Santa would 248 00:10:19,020 --> 00:10:21,359 bring. And, again, nothing I needed 249 00:10:21,360 --> 00:10:23,759 to do, just sit there and wait until 250 00:10:23,760 --> 00:10:26,279 December 25th and just 251 00:10:26,280 --> 00:10:28,589 imagine walking down and 252 00:10:28,590 --> 00:10:30,479 looking under the Christmas tree and all of 253 00:10:30,480 --> 00:10:33,179 those things I had wished for were there. 254 00:10:33,180 --> 00:10:35,729 If that's how you are approaching your health 255 00:10:35,730 --> 00:10:38,549 journey or your weight-loss 256 00:10:38,550 --> 00:10:41,189 journey, I'm sorry to say that that's 257 00:10:41,190 --> 00:10:42,929 not enough. 258 00:10:42,930 --> 00:10:45,102 We need to develop hope. 259 00:10:46,200 --> 00:10:48,599 And hope actually has some other 260 00:10:48,600 --> 00:10:49,769 parts to it. 261 00:10:49,770 --> 00:10:51,060 If you look at what 262 00:10:52,800 --> 00:10:55,169 one person created as 263 00:10:55,170 --> 00:10:58,199 the hope theory, and a lot of people 264 00:10:58,200 --> 00:11:00,719 use this and research this, but, 265 00:11:00,720 --> 00:11:03,059 in the hope theory, 266 00:11:03,060 --> 00:11:05,999 the first part is goal setting, 267 00:11:06,000 --> 00:11:07,199 having a goal. 268 00:11:07,200 --> 00:11:09,389 You have to kind of know what it is that you 269 00:11:09,390 --> 00:11:11,639 want. What is the desire? 270 00:11:11,640 --> 00:11:14,159 What is this thing that you want to move 271 00:11:14,160 --> 00:11:15,160 toward? 272 00:11:15,750 --> 00:11:18,279 And then, besides having 273 00:11:18,280 --> 00:11:20,739 a goal, the next part of this 274 00:11:20,740 --> 00:11:23,049 theory is super important, and 275 00:11:23,050 --> 00:11:25,389 this is really where all of the 276 00:11:25,390 --> 00:11:27,789 details of what we teach you through this 277 00:11:27,790 --> 00:11:30,069 podcast, and what we share with 278 00:11:30,070 --> 00:11:33,399 everyone over in the TFM Community, 279 00:11:33,400 --> 00:11:34,549 is pathways. 280 00:11:34,550 --> 00:11:35,550 We 281 00:11:36,850 --> 00:11:39,669 need to have some thoughts about 282 00:11:39,670 --> 00:11:42,609 what are the steps I can take 283 00:11:42,610 --> 00:11:45,459 to move toward that thing I'm hoping 284 00:11:45,460 --> 00:11:48,219 to create, that I have hope 285 00:11:48,220 --> 00:11:49,239 about. 286 00:11:49,240 --> 00:11:51,608 So, again, hope and hoping - 287 00:11:51,609 --> 00:11:54,819 they're not just passive concepts. 288 00:11:54,820 --> 00:11:57,399 They actually involve us doing 289 00:11:57,400 --> 00:11:59,679 something, engaging in something 290 00:11:59,680 --> 00:12:02,289 in a way. So this part is really 291 00:12:02,290 --> 00:12:05,439 important - creating pathways. 292 00:12:05,440 --> 00:12:07,959 And it might mean really 293 00:12:07,960 --> 00:12:09,579 creating some options. 294 00:12:09,580 --> 00:12:12,279 And research shows that people 295 00:12:12,280 --> 00:12:15,159 who have more than one pathway 296 00:12:15,160 --> 00:12:17,589 actually do better in reaching their 297 00:12:17,590 --> 00:12:18,639 goals. 298 00:12:18,640 --> 00:12:20,829 They have more hope. 299 00:12:20,830 --> 00:12:24,639 So have multiple pathways. 300 00:12:24,640 --> 00:12:27,279 Another part of the hope theory 301 00:12:27,280 --> 00:12:28,989 is agency. 302 00:12:28,990 --> 00:12:31,509 And this is where I think most 303 00:12:31,510 --> 00:12:34,209 of us struggle, or some of us 304 00:12:34,210 --> 00:12:36,099 if you've ever noticed that you struggle with 305 00:12:36,100 --> 00:12:37,689 this concept of hope. 306 00:12:37,690 --> 00:12:40,059 Agency is the belief in 307 00:12:40,060 --> 00:12:42,849 ourselves and our ability 308 00:12:42,850 --> 00:12:45,129 to get to this goal. 309 00:12:45,130 --> 00:12:47,589 So if I say, "I would like to lose 100 310 00:12:47,590 --> 00:12:49,869 pounds," "I wish I could lose 100 311 00:12:49,870 --> 00:12:51,879 pounds," and I sit back and do nothing, 312 00:12:51,880 --> 00:12:53,589 obviously, I'm never going to reach that 313 00:12:53,590 --> 00:12:55,989 goal. But if I say, "What 314 00:12:55,990 --> 00:12:58,299 I really want is to lose 315 00:12:58,300 --> 00:13:00,909 weight and fit into the clothes 316 00:13:00,910 --> 00:13:03,279 that I imagine wearing." So 317 00:13:03,280 --> 00:13:05,949 I'm creating this positive belief 318 00:13:05,950 --> 00:13:07,449 in what I want. 319 00:13:07,450 --> 00:13:08,949 I'm setting a goal. 320 00:13:08,950 --> 00:13:11,919 I'm creating goal thinking. 321 00:13:11,920 --> 00:13:13,218 And then I think about, "How 322 00:13:14,590 --> 00:13:16,959 will I do that?" "Well, 323 00:13:16,960 --> 00:13:19,509 I'm going to work on developing these skills 324 00:13:19,510 --> 00:13:21,107 that these people keep telling me about. 325 00:13:21,108 --> 00:13:22,839 I'm going to work on developing 326 00:13:22,840 --> 00:13:24,399 time-restricted eating. 327 00:13:24,400 --> 00:13:27,309 I'm going to stop snacking 328 00:13:27,310 --> 00:13:29,559 and grazing. I'm going to focus on eating 329 00:13:29,560 --> 00:13:31,839 good meals when it's time for me to 330 00:13:31,840 --> 00:13:32,949 eat. 331 00:13:32,950 --> 00:13:35,559 And then I'm going to work on spacing 332 00:13:35,560 --> 00:13:38,229 out when I eat, skipping 333 00:13:38,230 --> 00:13:40,989 meals on some days, skipping 334 00:13:40,990 --> 00:13:43,389 a whole day or two days 335 00:13:43,390 --> 00:13:45,669 of eating." So this is 336 00:13:45,670 --> 00:13:48,009 the pathway building. 337 00:13:48,010 --> 00:13:50,409 Another pathway that we talk a lot about 338 00:13:50,410 --> 00:13:52,479 here, and I certainly encourage all of my 339 00:13:52,480 --> 00:13:54,819 clients to focus on this as well 340 00:13:54,820 --> 00:13:57,129 as the fasting piece, is 341 00:13:57,130 --> 00:13:59,199 one pathway I'm going to take to reach this 342 00:13:59,200 --> 00:14:01,749 goal is eating the foods that 343 00:14:01,750 --> 00:14:04,269 support my body, and not 344 00:14:04,270 --> 00:14:06,819 eating the foods that don't support my body. 345 00:14:06,820 --> 00:14:08,739 So that's another pathway. 346 00:14:08,740 --> 00:14:11,079 Now I've got some options. 347 00:14:11,080 --> 00:14:13,359 So if you are someone who 348 00:14:13,360 --> 00:14:15,939 kind of uses the mindset that 349 00:14:15,940 --> 00:14:18,399 having hope is dangerous, 350 00:14:18,400 --> 00:14:20,769 you're only going to get disappointed, your 351 00:14:20,770 --> 00:14:23,049 best strategy is to not get your hopes 352 00:14:23,050 --> 00:14:25,419 up, those kinds of things, I really 353 00:14:25,420 --> 00:14:27,549 encourage you to start working on this 354 00:14:27,550 --> 00:14:30,549 concept that hope can be built 355 00:14:30,550 --> 00:14:32,109 and taught. 356 00:14:32,110 --> 00:14:33,789 Like I said, it doesn't just land in your 357 00:14:33,790 --> 00:14:36,579 lap. And so it's not like 358 00:14:36,580 --> 00:14:38,709 having hope is dangerous. 359 00:14:38,710 --> 00:14:40,779 Remember early on I told you about of the 360 00:14:40,780 --> 00:14:42,369 health benefits? 361 00:14:42,370 --> 00:14:44,679 There are psychological wellness 362 00:14:44,680 --> 00:14:46,839 benefits from having hope. 363 00:14:46,840 --> 00:14:49,179 And I get it, none of us want 364 00:14:49,180 --> 00:14:51,039 to have our hopes dashed. 365 00:14:51,040 --> 00:14:53,379 We don't want to have the rug pulled 366 00:14:53,380 --> 00:14:54,819 out from under us. 367 00:14:54,820 --> 00:14:57,549 But the reality is, if we go into 368 00:14:57,550 --> 00:14:59,859 a complicated change 369 00:14:59,860 --> 00:15:03,099 process without hope, 370 00:15:03,100 --> 00:15:05,439 the odds are really against us. 371 00:15:05,440 --> 00:15:07,989 We are unlikely to do things 372 00:15:07,990 --> 00:15:09,789 that challenge us. 373 00:15:09,790 --> 00:15:13,089 We are unlikely to persevere 374 00:15:13,090 --> 00:15:15,909 when we are not using a basis 375 00:15:15,910 --> 00:15:18,669 of hope to guide us. 376 00:15:18,670 --> 00:15:21,369 So remember, the hope theory is 377 00:15:21,370 --> 00:15:24,009 having the goal, having the pathways, 378 00:15:24,010 --> 00:15:26,409 and then having the agency, the 379 00:15:26,410 --> 00:15:29,109 sense that I can do this, I 380 00:15:29,110 --> 00:15:32,559 can navigate these pathways. 381 00:15:32,560 --> 00:15:34,899 I'm not going to be perfect, but I certainly 382 00:15:34,900 --> 00:15:37,059 can navigate these pathways. 383 00:15:37,060 --> 00:15:39,429 And if these pathways don't work exactly as 384 00:15:39,430 --> 00:15:41,739 I've laid them out, I can create more 385 00:15:41,740 --> 00:15:42,999 pathways. 386 00:15:43,000 --> 00:15:46,149 I'm going to keep moving toward my goal. 387 00:15:46,150 --> 00:15:48,669 We can teach ourselves to do 388 00:15:48,670 --> 00:15:51,279 that. We can learn how to 389 00:15:51,280 --> 00:15:52,899 have hope. 390 00:15:52,900 --> 00:15:55,449 It's a thought process. 391 00:15:55,450 --> 00:15:57,999 Like I said, it's not like a DNA 392 00:15:58,000 --> 00:16:00,309 thing that we were born with 393 00:16:00,310 --> 00:16:03,999 hope, DNA, or hope thoughts. 394 00:16:04,000 --> 00:16:06,429 We build them, and some of us 395 00:16:06,430 --> 00:16:08,769 have not yet really learned to 396 00:16:08,770 --> 00:16:11,919 build them or trust ourselves 397 00:16:11,920 --> 00:16:14,199 to build them and have them. 398 00:16:14,200 --> 00:16:16,209 So some people, when they talk about this 399 00:16:16,210 --> 00:16:18,909 concept of having hope and building 400 00:16:18,910 --> 00:16:21,579 hope, they talk about the first 401 00:16:21,580 --> 00:16:23,889 step being allowing 402 00:16:23,890 --> 00:16:26,079 yourself to have hope. 403 00:16:26,080 --> 00:16:28,059 It might seem weird to you, but giving 404 00:16:28,060 --> 00:16:30,369 yourself permission because you've been 405 00:16:30,370 --> 00:16:32,619 working under this premise that you should 406 00:16:32,620 --> 00:16:34,029 not. 407 00:16:34,030 --> 00:16:36,489 Now you need to be able to tell yourself it's 408 00:16:36,490 --> 00:16:37,569 okay. 409 00:16:37,570 --> 00:16:40,329 It's good for me to have hope. 410 00:16:40,330 --> 00:16:42,969 The only chance I have 411 00:16:42,970 --> 00:16:45,369 of reaching my goals 412 00:16:45,370 --> 00:16:48,279 is to use hope in that process. 413 00:16:48,280 --> 00:16:50,649 So it's not like it's the barrier 414 00:16:50,650 --> 00:16:52,509 that's going to ruin everything for me. 415 00:16:52,510 --> 00:16:55,209 It actually is-- it's like the water 416 00:16:55,210 --> 00:16:56,949 in the river that's going to carry me. 417 00:16:56,950 --> 00:16:59,229 It has to be here 418 00:16:59,230 --> 00:17:01,239 or I can't go tubing down the river if 419 00:17:01,240 --> 00:17:02,739 there's no water. 420 00:17:02,740 --> 00:17:05,169 I can't change my life, 421 00:17:05,170 --> 00:17:07,659 I can't change my body if 422 00:17:07,660 --> 00:17:11,049 I'm not on that flow of hope. 423 00:17:11,050 --> 00:17:13,389 So I want to tie this 424 00:17:13,390 --> 00:17:15,999 back and emphasize that. 425 00:17:16,000 --> 00:17:17,889 And you might hear in my voice that I'm 426 00:17:17,890 --> 00:17:20,979 getting kind of adamant about this. 427 00:17:20,980 --> 00:17:23,318 All the research shows that when 428 00:17:23,319 --> 00:17:26,588 people are in a state of hopelessness, 429 00:17:26,589 --> 00:17:29,229 they can't generate new pathways. 430 00:17:29,230 --> 00:17:31,899 They have a hard time creating 431 00:17:31,900 --> 00:17:34,929 new thoughts and new approaches, 432 00:17:34,930 --> 00:17:37,179 so they get more stuck. 433 00:17:37,180 --> 00:17:39,579 And when we get more stuck, we get more 434 00:17:39,580 --> 00:17:42,909 hopeless, we're more discouraged. 435 00:17:42,910 --> 00:17:45,249 I, certainly, have been in those places, and 436 00:17:45,250 --> 00:17:47,259 not just around this health journey but in 437 00:17:47,260 --> 00:17:48,337 other areas of my life. 438 00:17:48,338 --> 00:17:50,619 So really working on 439 00:17:50,620 --> 00:17:53,079 that hope building, 440 00:17:53,080 --> 00:17:55,479 giving yourself permission, 441 00:17:55,480 --> 00:17:57,759 imagining what's possible, 442 00:17:57,760 --> 00:18:00,249 dreaming, envisioning, 443 00:18:00,250 --> 00:18:01,719 creating a dream board. 444 00:18:01,720 --> 00:18:03,819 Remember when everyone created dream boards 445 00:18:03,820 --> 00:18:06,189 for a while? It's really helpful 446 00:18:06,190 --> 00:18:08,619 because it helps you see 447 00:18:08,620 --> 00:18:09,879 that you can get there. 448 00:18:09,880 --> 00:18:12,369 It helps make it possible 449 00:18:12,370 --> 00:18:13,449 for you. 450 00:18:13,450 --> 00:18:15,819 And, again, if what's getting in 451 00:18:15,820 --> 00:18:18,489 our way is an underlying belief 452 00:18:18,490 --> 00:18:20,769 that this isn't possible for 453 00:18:20,770 --> 00:18:23,889 me, that will hold me back. 454 00:18:23,890 --> 00:18:26,199 And when my brain has to make a choice 455 00:18:26,200 --> 00:18:28,629 between two behaviors-- let's 456 00:18:28,630 --> 00:18:30,399 just think about this for a second. 457 00:18:30,400 --> 00:18:32,769 Is it going to go for the one 458 00:18:32,770 --> 00:18:35,769 that seems challenging 459 00:18:35,770 --> 00:18:38,559 without any 460 00:18:38,560 --> 00:18:41,739 real sense of it will pay off? 461 00:18:41,740 --> 00:18:44,619 Heck, no! My brain is smarter than that. 462 00:18:44,620 --> 00:18:46,839 It's going to say, "Let's go back to that 463 00:18:46,840 --> 00:18:49,239 tried and true one." Even though 464 00:18:49,240 --> 00:18:51,969 that tried and true effort 465 00:18:51,970 --> 00:18:54,429 gets us in a bad place every time 466 00:18:54,430 --> 00:18:57,069 eventually, it works in the moment so let's 467 00:18:57,070 --> 00:18:58,989 go back to that. 468 00:18:58,990 --> 00:19:01,359 But what we're all doing here is we're 469 00:19:01,360 --> 00:19:03,639 working on changing our 470 00:19:03,640 --> 00:19:05,949 approach, changing our relationship 471 00:19:05,950 --> 00:19:08,289 with food, changing the frequency with 472 00:19:08,290 --> 00:19:11,619 which we eat, changing the choices. 473 00:19:11,620 --> 00:19:13,899 Those take 474 00:19:13,900 --> 00:19:15,969 effort from our brain. 475 00:19:15,970 --> 00:19:18,549 And if we want our brain to 476 00:19:18,550 --> 00:19:20,949 exert that effort and give us 477 00:19:20,950 --> 00:19:23,259 that work 478 00:19:23,260 --> 00:19:25,809 effort, we have to 479 00:19:25,810 --> 00:19:28,039 offer it hope. 480 00:19:28,040 --> 00:19:30,699 There's a reason I'm doing this because 481 00:19:30,700 --> 00:19:33,459 I see where it can take me. 482 00:19:33,460 --> 00:19:35,829 I have hope that, in doing 483 00:19:35,830 --> 00:19:38,199 this, it will take me to that next 484 00:19:38,200 --> 00:19:39,909 place. 485 00:19:39,910 --> 00:19:42,009 And I have talked with so many clients 486 00:19:42,010 --> 00:19:44,319 recently that have all 487 00:19:44,320 --> 00:19:46,629 of the knowledge, but they don't 488 00:19:46,630 --> 00:19:49,269 really have the hope, because 489 00:19:49,270 --> 00:19:51,519 they've had some past messaging that this 490 00:19:51,520 --> 00:19:53,679 isn't available to them, that this won't work 491 00:19:53,680 --> 00:19:54,969 for them. 492 00:19:54,970 --> 00:19:57,609 Let's face it, when it comes to weight 493 00:19:57,610 --> 00:19:59,136 and health, we've all been taught, "You're 494 00:20:00,460 --> 00:20:02,859 just genetically set up this way," "There's 495 00:20:02,860 --> 00:20:05,199 no hope," "It doesn't matter what you do, 496 00:20:05,200 --> 00:20:07,509 you're just kind of doomed to live out 497 00:20:07,510 --> 00:20:09,969 this same pattern." That is 498 00:20:09,970 --> 00:20:11,499 hogwash. 499 00:20:11,500 --> 00:20:13,719 We are not destined for those things. 500 00:20:13,720 --> 00:20:16,059 So, if we can work on 501 00:20:16,060 --> 00:20:19,179 seeing possibility for ourselves, 502 00:20:19,180 --> 00:20:21,489 this is where optimism comes in. 503 00:20:21,490 --> 00:20:24,429 Seeing that there is the possibility 504 00:20:24,430 --> 00:20:26,793 of something positive - 505 00:20:26,794 --> 00:20:29,109 that is really important. 506 00:20:29,110 --> 00:20:31,629 But, again, just seeing it won't get 507 00:20:31,630 --> 00:20:32,799 us there. 508 00:20:32,800 --> 00:20:36,129 Again, hope is a more active 509 00:20:36,130 --> 00:20:39,339 engagement with that optimistic, 510 00:20:39,340 --> 00:20:41,289 positive thinking. 511 00:20:41,290 --> 00:20:44,499 It's coming up with the goals, 512 00:20:44,500 --> 00:20:47,379 it's creating the pathways, 513 00:20:47,380 --> 00:20:49,659 and it's having that belief 514 00:20:49,660 --> 00:20:52,389 in our own agency. 515 00:20:52,390 --> 00:20:54,669 Doing this whole process, and 516 00:20:54,670 --> 00:20:57,189 one of the reasons we have a TFM 517 00:20:57,190 --> 00:20:59,529 Community is because another 518 00:20:59,530 --> 00:21:02,139 way to build hope 519 00:21:02,140 --> 00:21:04,539 is to get to talk 520 00:21:04,540 --> 00:21:06,819 to others, get to hear from 521 00:21:06,820 --> 00:21:09,039 others who have hope. 522 00:21:09,040 --> 00:21:12,129 When you are most discouraged, 523 00:21:12,130 --> 00:21:13,839 you kind of need to be around someone who 524 00:21:13,840 --> 00:21:16,539 says, "You know what? This actually works and 525 00:21:16,540 --> 00:21:19,179 it's going to be okay." It also 526 00:21:19,180 --> 00:21:22,119 helps to understand 527 00:21:22,120 --> 00:21:24,609 or to be exposed to other 528 00:21:24,610 --> 00:21:27,189 people succeeding in it. 529 00:21:27,190 --> 00:21:29,679 That's inspiration to know, 530 00:21:30,700 --> 00:21:33,069 "Huh! If they could do it, I can 531 00:21:33,070 --> 00:21:36,689 do it." That adds to our sense of agency. 532 00:21:36,690 --> 00:21:38,969 But if you, in 533 00:21:38,970 --> 00:21:41,369 the background, are thinking, "Yeah, that's 534 00:21:41,370 --> 00:21:43,799 great that so-and-so did that, but I know 535 00:21:43,800 --> 00:21:46,949 that doesn't work for me," that's actually 536 00:21:46,950 --> 00:21:49,229 dashing hope, that's ruling out, 537 00:21:49,230 --> 00:21:51,271 that's telling yourself, "Don't have hope." 538 00:21:52,290 --> 00:21:54,659 So my encouragement to everyone who 539 00:21:54,660 --> 00:21:57,089 might be struggling (either right now 540 00:21:57,090 --> 00:21:59,429 or you might revisit 541 00:21:59,430 --> 00:22:02,369 this later) is to really 542 00:22:02,370 --> 00:22:05,069 dig into not just the fasting 543 00:22:05,070 --> 00:22:07,799 behaviors and the food choices (obviously, 544 00:22:07,800 --> 00:22:09,239 you all know I think those are really 545 00:22:09,240 --> 00:22:11,396 important), but to dig down into 546 00:22:12,420 --> 00:22:15,479 are you using this 547 00:22:15,480 --> 00:22:17,849 hope process in 548 00:22:17,850 --> 00:22:18,989 your journey? 549 00:22:18,990 --> 00:22:21,869 Are you allowing yourself to have hope? 550 00:22:21,870 --> 00:22:25,259 Are you creating goals, 551 00:22:25,260 --> 00:22:27,209 meaning a vision of where you're going? 552 00:22:27,210 --> 00:22:29,519 It doesn't have to be a five-point goal or 553 00:22:29,520 --> 00:22:31,949 something, but you have a goal or 554 00:22:31,950 --> 00:22:33,269 have goals. 555 00:22:33,270 --> 00:22:35,609 You have pathways that you create, 556 00:22:35,610 --> 00:22:38,669 and your pathways change as they need to. 557 00:22:38,670 --> 00:22:41,039 And part of the advocacy part, the 558 00:22:41,040 --> 00:22:43,409 third part of that theory, again, is 559 00:22:43,410 --> 00:22:45,719 believing I will handle 560 00:22:45,720 --> 00:22:48,329 the obstacles that come up. 561 00:22:48,330 --> 00:22:50,819 My chosen pathways aren't necessarily 562 00:22:50,820 --> 00:22:53,339 going to go swimmingly perfect 563 00:22:53,340 --> 00:22:55,799 all of the time, but I 564 00:22:55,800 --> 00:22:58,139 have the faith that 565 00:22:58,140 --> 00:23:00,539 I can adapt. 566 00:23:00,540 --> 00:23:02,609 I can create more pathways. 567 00:23:02,610 --> 00:23:04,709 I can add more resources. 568 00:23:04,710 --> 00:23:08,159 I can gain more momentum. 569 00:23:08,160 --> 00:23:10,589 That's part of that advocacy. 570 00:23:10,590 --> 00:23:13,139 So, again, if you're struggling, dig into 571 00:23:13,140 --> 00:23:15,659 this. Do some thinking about 572 00:23:15,660 --> 00:23:17,969 am I using hope in this journey or 573 00:23:17,970 --> 00:23:20,519 am I trying to wing it without 574 00:23:20,520 --> 00:23:22,769 this necessary component? 575 00:23:22,770 --> 00:23:25,079 And remember, many of you may 576 00:23:25,080 --> 00:23:27,089 be experiencing this, or you may hear others 577 00:23:27,090 --> 00:23:28,439 who talk about it. 578 00:23:28,440 --> 00:23:30,869 When you use hope in this 579 00:23:30,870 --> 00:23:33,149 process, when you get really good at 580 00:23:33,150 --> 00:23:35,789 developing your hope in this journey, 581 00:23:35,790 --> 00:23:38,459 it's going to affect your hope 582 00:23:38,460 --> 00:23:39,899 in other areas of life. 583 00:23:39,900 --> 00:23:42,419 It's going to affect your creativity, 584 00:23:42,420 --> 00:23:44,729 your joy experiences, 585 00:23:44,730 --> 00:23:47,189 all of these positive things because 586 00:23:47,190 --> 00:23:50,039 it naturally just kind of generates 587 00:23:50,040 --> 00:23:52,469 in us. Hope builds 588 00:23:52,470 --> 00:23:53,909 more hope. 589 00:23:53,910 --> 00:23:56,249 Hope opens up more room 590 00:23:56,250 --> 00:23:59,159 for positive emotions. 591 00:23:59,160 --> 00:24:01,499 People who have more hope tend 592 00:24:01,500 --> 00:24:04,079 to have less occurrence of depression 593 00:24:04,080 --> 00:24:06,479 and anxiety because those 594 00:24:06,480 --> 00:24:08,999 are wrapped up in the other ways 595 00:24:09,000 --> 00:24:11,759 of thinking and the other emotional 596 00:24:11,760 --> 00:24:13,409 reactions. 597 00:24:13,410 --> 00:24:15,899 So, working on your hope right 598 00:24:15,900 --> 00:24:18,809 now, in my way of seeing it, is not only 599 00:24:18,810 --> 00:24:21,299 looking at how you're doing in your fasting 600 00:24:21,300 --> 00:24:23,729 journey and your weight loss or your 601 00:24:23,730 --> 00:24:26,219 biological marker changes, 602 00:24:26,220 --> 00:24:28,679 but it's really changing your whole 603 00:24:28,680 --> 00:24:31,349 life by working on hope, 604 00:24:31,350 --> 00:24:33,659 even in this specific area, and 605 00:24:33,660 --> 00:24:36,299 letting it spill into other areas. 606 00:24:36,300 --> 00:24:39,269 I hope that this discussion has been helpful. 607 00:24:39,270 --> 00:24:41,129 I look forward to coming back to you again 608 00:24:41,130 --> 00:24:43,409 with another episode soon, and we will 609 00:24:43,410 --> 00:24:45,569 keep coming to you with all of the things 610 00:24:45,570 --> 00:24:47,099 that we've been offering. 611 00:24:47,100 --> 00:24:49,319 So good luck with your fasting. 612 00:24:49,320 --> 00:24:51,419 Take good care and we'll be back soon.