Diets, GLP-1, Surgery - You Still Need to Change Your Relationship with Eating. Dr. Pavi Kundhal

Ep 92: On this episode we are grateful to have Dr. Pavi Kundhal. Dr. Kundhal is a general surgeon, a Diplomate of the American Board of Obesity Medicine, and the author of Shift Your Mind to Shift Your Weight. He is passionate about helping people uncover the mindset shifts needed for lasting weight loss. He focuses on Holisitic and Evidence-based methods. Dr Kundhal completed both medical school and surgical residency at the University of Toronto. He is currently serving as Assistant Professor of Surgery at McMaster University and Toronto Metropolitan University. And he is the founder and Medical Director of Peel Weight Loss Clinic. #EatBetterFoodToday #Longevity #Health #healthspan #changeyourrelationshipwithfood #diets #glp1 #surgery Please visit our website https://eatbetterfoodtoday.com for YouTube videos, this week's recipe, interviews, books, research. Look for information on Dr Kundhal: https://www.linkedin.com/in/dr-pavi-kundhal-md-mba-frcsc-32a412b4 Other Websites mentioned by Dr Kundhal: What's In Season https://www.seasonalfoodguide.org/ Cleveland Kitchen https://www.clevelandkitchen.com/ Donate to Support East Cleveland https://www.thesantefoundation.org Breakfast: Hard-boiled Eggs, Whole Wheat Bread, Coffee 1:41 Career Path to Becoming a Doctor 1:57 Focus on Surgery and Obesity Medicine 3:41 - Noticed Surgery Short Term, But Not always Long-Term, Solved Weight Loss - Still Need to Change Your relationship with Eating Creating Tools to Empower Patients 6:25 - GLP-1 Medications are effective but when stop taking Gain Weight Back - Need new Habits, Lifestyle Changes while on these medications - Before You Eat Ask "Am I Actually Hungry?" - Mindful Eating is not Distracted Eating (eg. while surfing or watching TV) - Physical Hunger (after 4-6 hours) vs Emotional Hunger (stress release with comfort food) Self Sabotaging Weight Loss Thoughts 9:59 - We Set Limits in Our Mind That are Not Real - Eg. Everyone in My Family Struggled with Weight so It's No Different with Me - Believing You Can Change is Very Empowering - Reframing Negative Thoughts: Start by Journaling, write down your self-sabotaging thoughts - Repeat Affirmations from "No Point of Working Out" to "I am in control of my Health" - Manifesting: Athletes who Visualize an Upcoming Game Perform Better Choosing a Weight Loss Diet 14:11 - Go online and understand calories per day based on your activity level, lifestyle, and goals - Pick a Realistic, Consistent, and Sustainable Diet - Extreme Diets do not Work - Choose Wholesome, Nutritional Food, not Processed - Choose High Protein – keeps you fuller longer - Choose High Fiber to Feed Your Gut – releases natural GLP-1 - Fiber from Legumes, Vegetables, Sourdough and Rye Bread How Did We Get Here: 73% of Americans are Overweight 18:53 - Shifted from Wholesome Nutritious Foods to Highly Processed Convenience Foods - Families have Two Working Parents or Single Parents so Time is to Cook is Less - More Sedentary, Less Active Jobs - School Meals and unhealthy foods availed outside the school cafeteria Access to High Quality Nutritious Ingredients is Not Available to Everyone 22:14 - Suburbs have Farmers Markets (fresh food), Urban Areas Have Convenience Stores (ultra-processed food) - Make an Effort to Prepare a Weeks Meals on a Sunday Afternoon - Education, particularly in High Schools on Healthy Foods vs Ultra-processed Foods The Challenge of Modern Society – TIME 25:42 - But if you know your WHY, You'll Figure out the HOW - Set an Example for Your Children so they can Live Long, Healthy lives - Spend Time with People who will Have a Positive Influence First Step on a Weight Loss Journey 27:13 - Understand your WHY – Your compelling Reason to Change - Setting a Positive Example for Your Kids - Avoiding a Health Issue that Runs in Your Family - This will Give you the Resilience to Overcome Life's Challenges The Recipe: Sheet Pan Chicken with Quinoa and Vegetables 28:43 Final Thoughts: Diets, Medications, Surgery are Tools – You Still Have to Change Your Relationship with Eating This podcast is about giving back. A portion of our profits supports initiatives combating child hunger in underserved communities like East Cleveland, Ohio.