Episode 163: Combining Medications with Lifestyle Changes: A Holistic Approach to Weight Loss

[00:00:00] [SPEAKER_00]: Welcome back to the Back on Track Achieving Healthy Weight Loss, where I help you get on

[00:00:05] [SPEAKER_00]: track and stay on track with your weight loss journey.

[00:00:09] [SPEAKER_00]: I'm your host, Dr. Alicia Shelly, so let's get started!

[00:00:27] [SPEAKER_00]: Have you ever said to yourself, ah, I'll just take this pill and that's all I need

[00:00:33] [SPEAKER_00]: to lose weight.

[00:00:33] [SPEAKER_00]: I don't need to do anything else?

[00:00:36] [SPEAKER_00]: Well, I definitely have seen several clients who felt that same way.

[00:00:41] [SPEAKER_00]: In fact, I remember having a conversation with somebody where I was talking to them

[00:00:45] [SPEAKER_00]: about the benefits of lifestyle change and incorporating.

[00:00:49] [SPEAKER_00]: And they were like, listen doc, I just been here for a pill or I'm just here for a shot.

[00:00:54] [SPEAKER_00]: And I was so shocked.

[00:00:56] [SPEAKER_00]: I was like, wait a minute, but this is important.

[00:00:58] [SPEAKER_00]: And so I realized that in medicine sometimes we just talk about this pill or this shot

[00:01:05] [SPEAKER_00]: like it's just this magic bullet that's going to cause people to lose weight and

[00:01:09] [SPEAKER_00]: they'll be fine afterward.

[00:01:12] [SPEAKER_00]: But unfortunately there is no magic bullet.

[00:01:15] [SPEAKER_00]: And so today we're going to focus on how we can incorporate our healthy lifestyle while

[00:01:20] [SPEAKER_00]: also taking obesity medications.

[00:01:23] [SPEAKER_00]: I'm so glad to be able to kind of have this opportunity to talk to you about a topic

[00:01:27] [SPEAKER_00]: that, you know, I see a lot or maybe not a lot, but I definitely see pretty frequently

[00:01:31] [SPEAKER_00]: in my practice and I want to make sure I do a PSA announcement that there's more

[00:01:37] [SPEAKER_00]: to just taking medication that you really do need a full comprehensive lifestyle change.

[00:01:45] [SPEAKER_00]: And so I don't know who's to blame, why people get this.

[00:01:49] [SPEAKER_00]: I think in life we're especially as Americans, we tend to think that there's a magic

[00:01:55] [SPEAKER_00]: bullet or there's something that if I just do this one thing I'll lose weight and

[00:01:58] [SPEAKER_00]: then that's it.

[00:01:59] [SPEAKER_00]: But what I find regardless of what people do is that even if they were to change

[00:02:04] [SPEAKER_00]: their lifestyle or even if they were to get on a medication, if they don't do both,

[00:02:10] [SPEAKER_00]: then what happens is that once they stop taking the medication or once they stop

[00:02:14] [SPEAKER_00]: doing the lifestyle change, weight comes back.

[00:02:17] [SPEAKER_00]: So it's important that we have the lifestyle interventions as our foundation.

[00:02:22] [SPEAKER_00]: So we're going to talk about why that's important and how we can combine

[00:02:25] [SPEAKER_00]: the two today.

[00:02:27] [SPEAKER_00]: Now let's talk a little bit about what's the most common medications that we see.

[00:02:31] [SPEAKER_00]: So the very popular medications that we see for weight loss is going to be your

[00:02:35] [SPEAKER_00]: Wagovia and your Zepbounds.

[00:02:38] [SPEAKER_00]: Now Wagovia, it's generic is Simiglutide.

[00:02:41] [SPEAKER_00]: So you may have seen that as well.

[00:02:43] [SPEAKER_00]: And Zepbounds generic name is Terzepotide.

[00:02:47] [SPEAKER_00]: And so these two are the most or FDA approved for weight loss.

[00:02:50] [SPEAKER_00]: They're once weekly injections that help with curbing your appetite,

[00:02:54] [SPEAKER_00]: reducing your caloric intake.

[00:02:56] [SPEAKER_00]: And they have the highest weight loss average in comparison to all the

[00:03:01] [SPEAKER_00]: medications on the market.

[00:03:02] [SPEAKER_00]: So with Zepbounds, they are losing approximately 20 to 26 percent.

[00:03:08] [SPEAKER_00]: Whereas with Wagovia, they lose between 15 and 20 percent, depending on what

[00:03:13] [SPEAKER_00]: study you look at.

[00:03:14] [SPEAKER_00]: Next we have our pills.

[00:03:16] [SPEAKER_00]: Finchamie has been out since the 1950s.

[00:03:19] [SPEAKER_00]: And so that is a stimulant.

[00:03:21] [SPEAKER_00]: So it gives you energy, but it also curbs your appetite as well.

[00:03:24] [SPEAKER_00]: Because of the stimulant, like coffee, it can can give you the jitters or

[00:03:28] [SPEAKER_00]: palpitations.

[00:03:30] [SPEAKER_00]: So as far as those side effects, and it can definitely affect your

[00:03:33] [SPEAKER_00]: blood pressure as well if your blood pressure is uncontrolled.

[00:03:35] [SPEAKER_00]: And that's the most common one, the Finchamie.

[00:03:37] [SPEAKER_00]: The next pill is Quesemia, which is a combination of Finchamie and

[00:03:41] [SPEAKER_00]: Plastopyromate.

[00:03:43] [SPEAKER_00]: And so that can help if you just take it once daily, especially if

[00:03:46] [SPEAKER_00]: your insurance is not covering the injections, you can pay out of

[00:03:50] [SPEAKER_00]: pocket for the Finchamie or the Quesemia.

[00:03:52] [SPEAKER_00]: And then the third one is Contrae.

[00:03:55] [SPEAKER_00]: This is a medication that works as your appetite center that tells

[00:03:58] [SPEAKER_00]: it to you that you feel full and you're not as hungry with that as

[00:04:02] [SPEAKER_00]: well.

[00:04:02] [SPEAKER_00]: But that one is a twice daily pill, you take two in the

[00:04:05] [SPEAKER_00]: morning, two at night.

[00:04:06] [SPEAKER_00]: And so these are our common medications that we see.

[00:04:10] [SPEAKER_00]: But the one thing I want to point out with all the different

[00:04:13] [SPEAKER_00]: studies that showed that they did to prove that they lost

[00:04:16] [SPEAKER_00]: weight, they combined it with lifestyle change.

[00:04:18] [SPEAKER_00]: So in order to get for that set bound between 20 and 26% of

[00:04:23] [SPEAKER_00]: weight loss, it included a lifestyle change.

[00:04:26] [SPEAKER_00]: It included reducing your portion controls, exercising more.

[00:04:31] [SPEAKER_00]: So you just can't have one or the other.

[00:04:33] [SPEAKER_00]: You really need to have both.

[00:04:35] [SPEAKER_00]: And so the one thing I would say too, especially when I have

[00:04:38] [SPEAKER_00]: patients that take the Wagobia or set bound that sometimes it

[00:04:43] [SPEAKER_00]: does curb your appetite or even with Finchamie, it does

[00:04:46] [SPEAKER_00]: curb your appetite and you're not as hungry.

[00:04:48] [SPEAKER_00]: But you do need to make sure you're getting enough calories

[00:04:51] [SPEAKER_00]: with these medications because if you don't, your body will go

[00:04:54] [SPEAKER_00]: into sub-bation mode and it will hold on to the weight

[00:04:57] [SPEAKER_00]: instead of burning.

[00:04:59] [SPEAKER_00]: So it's important to make sure that you're getting healthy

[00:05:01] [SPEAKER_00]: calories, eating healthier meals to kind of give you the

[00:05:05] [SPEAKER_00]: nutrients that you need.

[00:05:07] [SPEAKER_00]: A couple, I'm not sure how long ago now, but definitely

[00:05:10] [SPEAKER_00]: in one of our previous episodes, we talked about how

[00:05:14] [SPEAKER_00]: you can be living with obesity, but be malnourished because

[00:05:18] [SPEAKER_00]: you're not getting enough nutrients and vitamins due to

[00:05:21] [SPEAKER_00]: the fact that you're not hungry with these medications.

[00:05:23] [SPEAKER_00]: So it's important that you're eating a balanced diet, that

[00:05:27] [SPEAKER_00]: you are making sure you're getting your calories and not

[00:05:30] [SPEAKER_00]: just saying, oh, I'm not hungry.

[00:05:31] [SPEAKER_00]: So I'm just not going to eat.

[00:05:32] [SPEAKER_00]: And before you know, you're only eating one meal a day

[00:05:34] [SPEAKER_00]: because that's not healthy.

[00:05:36] [SPEAKER_00]: And you have to think about in the long run, you need

[00:05:38] [SPEAKER_00]: their vitamins that food provides.

[00:05:40] [SPEAKER_00]: So the other thing I would say as well is the importance

[00:05:45] [SPEAKER_00]: of a balanced diet.

[00:05:47] [SPEAKER_00]: So how do we integrate diet with these medications?

[00:05:50] [SPEAKER_00]: Now, because you, because these medications do

[00:05:53] [SPEAKER_00]: curb your appetite, it's important to make sure you

[00:05:55] [SPEAKER_00]: get your protein in.

[00:05:56] [SPEAKER_00]: The last thing you want to do is to lose weight and

[00:05:59] [SPEAKER_00]: then lose muscle on top of that, especially if you

[00:06:02] [SPEAKER_00]: are over the age of 65, because you need muscle to

[00:06:05] [SPEAKER_00]: help with strengthening your bones, also to help

[00:06:09] [SPEAKER_00]: with making you more stable.

[00:06:11] [SPEAKER_00]: And so sometimes as if you lose weight and you lose

[00:06:14] [SPEAKER_00]: muscle, it can lead to more instability.

[00:06:17] [SPEAKER_00]: It can lead to falls.

[00:06:19] [SPEAKER_00]: If you're younger than 65, you can maybe have more

[00:06:22] [SPEAKER_00]: flabby or skin.

[00:06:23] [SPEAKER_00]: So it's important to make sure that you keep your

[00:06:25] [SPEAKER_00]: protein that you're toning.

[00:06:27] [SPEAKER_00]: So it is important to have protein also protein

[00:06:29] [SPEAKER_00]: can cause you to feel less hungry.

[00:06:31] [SPEAKER_00]: So that can also lead to a smaller portion control.

[00:06:35] [SPEAKER_00]: But like I said, it's important to have a

[00:06:37] [SPEAKER_00]: balance in your diet and to make sure you are

[00:06:39] [SPEAKER_00]: getting your calories in.

[00:06:40] [SPEAKER_00]: But let's say you're taking these medication and

[00:06:43] [SPEAKER_00]: you're just not hungry.

[00:06:44] [SPEAKER_00]: What do you do?

[00:06:45] [SPEAKER_00]: Well, this is when you actually try incorporating

[00:06:49] [SPEAKER_00]: more protein shakes.

[00:06:51] [SPEAKER_00]: In fact, there is a protein shake called

[00:06:53] [SPEAKER_00]: protality.

[00:06:54] [SPEAKER_00]: It's an orange bottle and it actually made for

[00:06:57] [SPEAKER_00]: people taking a GOP one because it just has a

[00:07:00] [SPEAKER_00]: lot of protein in it.

[00:07:01] [SPEAKER_00]: So that may be something to consider on the

[00:07:03] [SPEAKER_00]: days because if you're not hungry and you eat

[00:07:05] [SPEAKER_00]: you feel more bloated, you're not going to want

[00:07:06] [SPEAKER_00]: to eat.

[00:07:07] [SPEAKER_00]: But at least you can take protein shakes or you

[00:07:10] [SPEAKER_00]: can make a smoothie with protein so that you're

[00:07:12] [SPEAKER_00]: getting your calories in and having a balance

[00:07:14] [SPEAKER_00]: and getting your protein most important.

[00:07:17] [SPEAKER_00]: Now let's talk about medications and physical

[00:07:20] [SPEAKER_00]: activity.

[00:07:21] [SPEAKER_00]: Why is that important?

[00:07:23] [SPEAKER_00]: Well, the one thing I would say is that

[00:07:25] [SPEAKER_00]: exercise helps with burning calories.

[00:07:28] [SPEAKER_00]: And not only does it help with burning

[00:07:29] [SPEAKER_00]: calories, it also helps with toning.

[00:07:32] [SPEAKER_00]: So if you're doing strength training where

[00:07:34] [SPEAKER_00]: you're toning your muscles, like I said just a

[00:07:36] [SPEAKER_00]: few minutes ago, we can reduce the flab.

[00:07:38] [SPEAKER_00]: But then also to your maintaining your muscles

[00:07:41] [SPEAKER_00]: as well.

[00:07:42] [SPEAKER_00]: So you're not losing it as you lose weight.

[00:07:44] [SPEAKER_00]: I remember I had one gentleman.

[00:07:46] [SPEAKER_00]: I was working for over two years and he

[00:07:49] [SPEAKER_00]: to lose weight and he was just so adamant

[00:07:52] [SPEAKER_00]: about not exercising while losing weight.

[00:07:54] [SPEAKER_00]: He's like, I'm just going to wait.

[00:07:55] [SPEAKER_00]: I'm just going to wait.

[00:07:56] [SPEAKER_00]: And then after he lost almost 200 pounds,

[00:07:59] [SPEAKER_00]: he was like, oh man, I'm so flabby.

[00:08:01] [SPEAKER_00]: What am I going to do?

[00:08:02] [SPEAKER_00]: I was like, well, would you consider exercise?

[00:08:04] [SPEAKER_00]: And would you consider strength training and

[00:08:06] [SPEAKER_00]: actually toning your muscles?

[00:08:09] [SPEAKER_00]: And he started doing that.

[00:08:10] [SPEAKER_00]: He had less flab.

[00:08:11] [SPEAKER_00]: Also, he's like, oh, he can't get into

[00:08:13] [SPEAKER_00]: stop exercising at this point.

[00:08:15] [SPEAKER_00]: But it made a difference the exercise.

[00:08:18] [SPEAKER_00]: The other thing I would say is that regardless

[00:08:20] [SPEAKER_00]: of what you do, whether taking medications or

[00:08:22] [SPEAKER_00]: just doing lifestyle interventions, you will

[00:08:24] [SPEAKER_00]: hit a plateau.

[00:08:26] [SPEAKER_00]: It's just one of those things that happen.

[00:08:28] [SPEAKER_00]: And the reason being scientifically is that

[00:08:30] [SPEAKER_00]: we all have a set point.

[00:08:32] [SPEAKER_00]: Or a certain weight that our body wants to be.

[00:08:34] [SPEAKER_00]: And when we lose weight, our body wants to get

[00:08:37] [SPEAKER_00]: back to that set point or that weight that's

[00:08:39] [SPEAKER_00]: not as healthy but higher than where we are.

[00:08:41] [SPEAKER_00]: And so the body will actually decrease your

[00:08:44] [SPEAKER_00]: metabolism to slow it down.

[00:08:46] [SPEAKER_00]: I will increase your hunger hormones so you're

[00:08:48] [SPEAKER_00]: more hungry to kind of help you gain that weight back.

[00:08:51] [SPEAKER_00]: But it can be very frustrating when you see

[00:08:54] [SPEAKER_00]: yourself lose one pound and gain the pound

[00:08:57] [SPEAKER_00]: and lose the pound gain the power.

[00:08:58] [SPEAKER_00]: You just got to fluctuating in that range.

[00:09:00] [SPEAKER_00]: So sometimes in order to kind of break through

[00:09:02] [SPEAKER_00]: that plateau, you really need to incorporate

[00:09:05] [SPEAKER_00]: more physical activity.

[00:09:07] [SPEAKER_00]: The other thing I tell people is like, hey,

[00:09:09] [SPEAKER_00]: try to change up the type of activity that you

[00:09:11] [SPEAKER_00]: do is helpful in order to breaking that plateau.

[00:09:14] [SPEAKER_00]: Since you are exercising, your body will actually

[00:09:18] [SPEAKER_00]: improve or increase the amount of calories

[00:09:20] [SPEAKER_00]: that are needed to burn in order to do that

[00:09:23] [SPEAKER_00]: activity.

[00:09:24] [SPEAKER_00]: And so you burn more calories, which leads

[00:09:26] [SPEAKER_00]: to more pounds lost.

[00:09:27] [SPEAKER_00]: So it is important to kind of incorporate more

[00:09:30] [SPEAKER_00]: exercise in addition to the medications

[00:09:33] [SPEAKER_00]: that you use.

[00:09:34] [SPEAKER_00]: And I will say this, I've had patients who aren't

[00:09:37] [SPEAKER_00]: able to exercise, either they are having really

[00:09:40] [SPEAKER_00]: bad knee pain or just don't have access.

[00:09:43] [SPEAKER_00]: And I find that people that do exercise

[00:09:45] [SPEAKER_00]: consistently tend to be ones who are more

[00:09:48] [SPEAKER_00]: consistent with their weight loss than those

[00:09:50] [SPEAKER_00]: who don't know.

[00:09:52] [SPEAKER_00]: Like I said, sometimes you just can't

[00:09:53] [SPEAKER_00]: or you're just not able to, but you don't

[00:09:55] [SPEAKER_00]: have to do all the walking or going to the

[00:09:58] [SPEAKER_00]: gym.

[00:09:58] [SPEAKER_00]: You can do exercises at home that are low

[00:10:01] [SPEAKER_00]: impact, that kind of gets you going, even if

[00:10:04] [SPEAKER_00]: you don't have access to a gym or other

[00:10:07] [SPEAKER_00]: modalities like or being able to walk in

[00:10:09] [SPEAKER_00]: your neighborhood.

[00:10:10] [SPEAKER_00]: So let's talk about the importance of

[00:10:12] [SPEAKER_00]: having behavioral changes and psychological

[00:10:15] [SPEAKER_00]: changes too when it comes to medications.

[00:10:17] [SPEAKER_00]: Sometimes if you've been battling with

[00:10:19] [SPEAKER_00]: your weight for a long period of time, it

[00:10:22] [SPEAKER_00]: can be discouraging.

[00:10:23] [SPEAKER_00]: I know.

[00:10:24] [SPEAKER_00]: Because I remember when I had gained 20

[00:10:26] [SPEAKER_00]: pounds in 2019, I was devastated.

[00:10:30] [SPEAKER_00]: I was like, I had done so well.

[00:10:32] [SPEAKER_00]: And then I was through a stressful period.

[00:10:35] [SPEAKER_00]: I wasn't in a great place.

[00:10:36] [SPEAKER_00]: And when I looked up, I had gained 20

[00:10:38] [SPEAKER_00]: pounds.

[00:10:38] [SPEAKER_00]: My clothes didn't fit.

[00:10:39] [SPEAKER_00]: I was starting a new job and I'm like,

[00:10:41] [SPEAKER_00]: what are they going to think?

[00:10:43] [SPEAKER_00]: But what I found is that I had to

[00:10:46] [SPEAKER_00]: address my emotions.

[00:10:47] [SPEAKER_00]: I had to address how I felt.

[00:10:48] [SPEAKER_00]: And at that point, I realized that

[00:10:50] [SPEAKER_00]: this is a lifestyle change.

[00:10:51] [SPEAKER_00]: You have to have balance.

[00:10:52] [SPEAKER_00]: You have to have a way to reduce your

[00:10:54] [SPEAKER_00]: stress.

[00:10:55] [SPEAKER_00]: I have patients that tell me like life

[00:10:57] [SPEAKER_00]: is just life in and sometimes it gets

[00:10:59] [SPEAKER_00]: crazy, whether it's obligations at work,

[00:11:01] [SPEAKER_00]: at home, with family.

[00:11:03] [SPEAKER_00]: And sometimes you find that it's just

[00:11:05] [SPEAKER_00]: not enough time for you.

[00:11:06] [SPEAKER_00]: But you have to find time for you.

[00:11:08] [SPEAKER_00]: You have to make those boundaries

[00:11:09] [SPEAKER_00]: because guess what?

[00:11:10] [SPEAKER_00]: Only you are going to be able to take

[00:11:11] [SPEAKER_00]: care of you.

[00:11:12] [SPEAKER_00]: If you can't take care of yourself

[00:11:14] [SPEAKER_00]: because you're just so burnt out,

[00:11:16] [SPEAKER_00]: how can you take care of others?

[00:11:17] [SPEAKER_00]: How can you meet your obligations?

[00:11:19] [SPEAKER_00]: So it's important to have time.

[00:11:20] [SPEAKER_00]: So some things that I do that helps

[00:11:23] [SPEAKER_00]: me to kind of keep my balance and

[00:11:25] [SPEAKER_00]: boundaries because some days I look

[00:11:26] [SPEAKER_00]: up and I'm like, I am just too busy.

[00:11:29] [SPEAKER_00]: And make sure that I first of all get

[00:11:30] [SPEAKER_00]: a good night's rest.

[00:11:31] [SPEAKER_00]: That is important.

[00:11:32] [SPEAKER_00]: But then secondly, I carve out time

[00:11:35] [SPEAKER_00]: for myself.

[00:11:35] [SPEAKER_00]: I tell myself, hey, at seven o'clock

[00:11:38] [SPEAKER_00]: you're going to stop working and

[00:11:39] [SPEAKER_00]: you're going to go and do something

[00:11:42] [SPEAKER_00]: that you enjoy.

[00:11:43] [SPEAKER_00]: Or I have that time for myself to

[00:11:45] [SPEAKER_00]: just recoup.

[00:11:47] [SPEAKER_00]: I'm not a big journaler.

[00:11:48] [SPEAKER_00]: I have to admit.

[00:11:49] [SPEAKER_00]: But I definitely love to plan.

[00:11:51] [SPEAKER_00]: So I'll sometimes will journal a

[00:11:53] [SPEAKER_00]: little bit about my day while I'm

[00:11:54] [SPEAKER_00]: planning the next day.

[00:11:56] [SPEAKER_00]: And it helps me to kind of relax

[00:11:58] [SPEAKER_00]: and kind of say, hey, everything's

[00:11:59] [SPEAKER_00]: there.

[00:12:00] [SPEAKER_00]: I don't need to worry.

[00:12:01] [SPEAKER_00]: Just be able to relax.

[00:12:03] [SPEAKER_00]: Also, I enjoy a good audible book.

[00:12:05] [SPEAKER_00]: So I love when I'm driving

[00:12:07] [SPEAKER_00]: listening to audible.

[00:12:08] [SPEAKER_00]: That's like my time, especially if

[00:12:10] [SPEAKER_00]: it's a really good page turner.

[00:12:12] [SPEAKER_00]: I love it.

[00:12:13] [SPEAKER_00]: I love it.

[00:12:13] [SPEAKER_00]: So finding things that you enjoy

[00:12:15] [SPEAKER_00]: is going to be important too.

[00:12:17] [SPEAKER_00]: The other thing I do enjoy is being

[00:12:19] [SPEAKER_00]: out in nature.

[00:12:19] [SPEAKER_00]: So sometimes going for a walk,

[00:12:21] [SPEAKER_00]: going for a run helps me to reduce

[00:12:23] [SPEAKER_00]: by stress.

[00:12:24] [SPEAKER_00]: So it's important that we find

[00:12:25] [SPEAKER_00]: time when we're in taking

[00:12:27] [SPEAKER_00]: medication to be able to reduce

[00:12:29] [SPEAKER_00]: our stress, finding ways

[00:12:31] [SPEAKER_00]: to manage our emotions because

[00:12:32] [SPEAKER_00]: it all plays a role when we are

[00:12:35] [SPEAKER_00]: overly stressed.

[00:12:36] [SPEAKER_00]: We secrete a hormone called

[00:12:37] [SPEAKER_00]: cortisol.

[00:12:38] [SPEAKER_00]: That hormone is so instrumental in

[00:12:40] [SPEAKER_00]: back deposits and gaining weight.

[00:12:43] [SPEAKER_00]: So it's important that we find

[00:12:44] [SPEAKER_00]: ways to battle that

[00:12:46] [SPEAKER_00]: and improve that.

[00:12:47] [SPEAKER_00]: The other thing I mentioned here

[00:12:48] [SPEAKER_00]: is sleep.

[00:12:49] [SPEAKER_00]: Sleep is so important when it comes

[00:12:51] [SPEAKER_00]: to weight loss because when you're

[00:12:53] [SPEAKER_00]: not getting enough rest,

[00:12:54] [SPEAKER_00]: you're sometimes eating to help

[00:12:56] [SPEAKER_00]: with staying away or you are

[00:12:59] [SPEAKER_00]: drinking caffeine, other things,

[00:13:01] [SPEAKER_00]: look at calories just to stay away.

[00:13:03] [SPEAKER_00]: So it's important to make sure that

[00:13:04] [SPEAKER_00]: you get that eight hours

[00:13:06] [SPEAKER_00]: so that you feel refreshed.

[00:13:08] [SPEAKER_00]: So you have more energy so you

[00:13:09] [SPEAKER_00]: can work out and you're not just

[00:13:10] [SPEAKER_00]: getting home and being like,

[00:13:11] [SPEAKER_00]: oh, I'm so tired.

[00:13:13] [SPEAKER_00]: Let me just sit down on this couch

[00:13:14] [SPEAKER_00]: and not move.

[00:13:15] [SPEAKER_00]: So it's important that we kind of

[00:13:16] [SPEAKER_00]: get our sleep in as well.

[00:13:19] [SPEAKER_00]: So in summer,

[00:13:21] [SPEAKER_00]: some of a couple of things I just

[00:13:22] [SPEAKER_00]: want to say that it is important

[00:13:24] [SPEAKER_00]: to incorporate a lifestyle

[00:13:26] [SPEAKER_00]: change, your lifestyle habits

[00:13:28] [SPEAKER_00]: with the medications that you take.

[00:13:30] [SPEAKER_00]: Don't not think that if I just

[00:13:32] [SPEAKER_00]: take this medication alone,

[00:13:33] [SPEAKER_00]: that it is a magic bullet,

[00:13:35] [SPEAKER_00]: that I don't have to do anything

[00:13:36] [SPEAKER_00]: else.

[00:13:37] [SPEAKER_00]: That is not the case.

[00:13:39] [SPEAKER_00]: We always have to do something

[00:13:40] [SPEAKER_00]: else.

[00:13:41] [SPEAKER_00]: So it's important that you combine

[00:13:43] [SPEAKER_00]: the lifestyle changes with the

[00:13:44] [SPEAKER_00]: medications as well.

[00:13:46] [SPEAKER_00]: And that can include keeping a

[00:13:48] [SPEAKER_00]: balanced diet,

[00:13:49] [SPEAKER_00]: making sure you have a consistent

[00:13:51] [SPEAKER_00]: exercise program,

[00:13:53] [SPEAKER_00]: making sure that you're getting

[00:13:54] [SPEAKER_00]: enough rest, that you are reducing

[00:13:56] [SPEAKER_00]: your stress.

[00:13:57] [SPEAKER_00]: And then most importantly, I always

[00:13:59] [SPEAKER_00]: like to add this in.

[00:14:00] [SPEAKER_00]: Make sure you have grace because

[00:14:02] [SPEAKER_00]: there will be times where things

[00:14:03] [SPEAKER_00]: just don't go the way you want to

[00:14:05] [SPEAKER_00]: and we don't want to get you

[00:14:06] [SPEAKER_00]: off track.

[00:14:07] [SPEAKER_00]: I have one gentleman who was like,

[00:14:09] [SPEAKER_00]: you know, I'm on track for a few

[00:14:11] [SPEAKER_00]: months, then I get off track

[00:14:12] [SPEAKER_00]: and then I just go with a spiral.

[00:14:14] [SPEAKER_00]: And it's like, well, what's causing

[00:14:16] [SPEAKER_00]: you to get off track?

[00:14:17] [SPEAKER_00]: It's like, well, sometimes I got

[00:14:18] [SPEAKER_00]: obligations at work.

[00:14:19] [SPEAKER_00]: This happens, that happens, and I

[00:14:21] [SPEAKER_00]: just can't be able to keep

[00:14:23] [SPEAKER_00]: astray and I just get off track.

[00:14:25] [SPEAKER_00]: And so sometimes what it seemed

[00:14:26] [SPEAKER_00]: like to me is that he had this

[00:14:28] [SPEAKER_00]: expectation that he had to do

[00:14:29] [SPEAKER_00]: everything perfect.

[00:14:31] [SPEAKER_00]: And when it didn't happen because

[00:14:32] [SPEAKER_00]: he had to stay late one day or

[00:14:34] [SPEAKER_00]: he went to a birthday party

[00:14:35] [SPEAKER_00]: and they had cake and he ate a

[00:14:37] [SPEAKER_00]: piece of cake and he got off his

[00:14:38] [SPEAKER_00]: diet.

[00:14:39] [SPEAKER_00]: It was like he wasn't able to

[00:14:40] [SPEAKER_00]: get back on.

[00:14:41] [SPEAKER_00]: So it's important that you give

[00:14:43] [SPEAKER_00]: yourself grace in those moments

[00:14:44] [SPEAKER_00]: because nothing is perfect,

[00:14:46] [SPEAKER_00]: right? We're all human.

[00:14:47] [SPEAKER_00]: We are all flawed.

[00:14:48] [SPEAKER_00]: But if we just stay consistent

[00:14:50] [SPEAKER_00]: with things, stay consistent

[00:14:52] [SPEAKER_00]: with our exercise, regardless of

[00:14:53] [SPEAKER_00]: if I missed it last week.

[00:14:55] [SPEAKER_00]: Hey, today is a new day.

[00:14:57] [SPEAKER_00]: Let me go ahead and get back

[00:14:58] [SPEAKER_00]: in the exercise or hey, let me

[00:15:00] [SPEAKER_00]: do 10 minutes of this

[00:15:01] [SPEAKER_00]: exercise. That's all the time

[00:15:03] [SPEAKER_00]: I have. So making sure that

[00:15:04] [SPEAKER_00]: you have grace and that you

[00:15:05] [SPEAKER_00]: don't beat yourself up during

[00:15:07] [SPEAKER_00]: the times when it's just

[00:15:08] [SPEAKER_00]: rough. It's just rough life.

[00:15:10] [SPEAKER_00]: It's just life and you got

[00:15:11] [SPEAKER_00]: obligations.

[00:15:12] [SPEAKER_00]: If things aren't happening the

[00:15:13] [SPEAKER_00]: way you want to, but that's okay.

[00:15:15] [SPEAKER_00]: You can still stay on track and

[00:15:16] [SPEAKER_00]: may just not be as perfect as

[00:15:18] [SPEAKER_00]: you want. Well, I thank you all

[00:15:20] [SPEAKER_00]: again for tuning in to the

[00:15:22] [SPEAKER_00]: Back on Track Achieving Healthy

[00:15:23] [SPEAKER_00]: Weight Loss Podcast.

[00:15:25] [SPEAKER_00]: I look forward to talking to

[00:15:26] [SPEAKER_00]: you next week on our

[00:15:28] [SPEAKER_00]: podcast. If you have any

[00:15:29] [SPEAKER_00]: comments, questions or concerns,

[00:15:31] [SPEAKER_00]: feel free to send me a message.

[00:15:32] [SPEAKER_00]: We'll be happy to include your

[00:15:34] [SPEAKER_00]: question in the next podcast.

[00:15:36] [SPEAKER_00]: All right. Have a wonderful

[00:15:37] [SPEAKER_00]: day and we'll see you all

[00:15:39] [SPEAKER_00]: next time. And don't forget to

[00:15:40] [SPEAKER_00]: like, subscribe and share.

[00:15:42] [SPEAKER_00]: Bye bye.