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A leadership event is coming up this week and Bollie shows up to give Jeff Katz listeners the chance to get a discounted rate before it is filled!
Bollie Jarrett joins Jeff to talk about an upcoming leadership opportunity you can be a part of.
Leadership is a big deal for Jeff and Bollie Jarrett shares the same values and they chat about how you can get involved to be a leader yourself.
This week we talk about our 3-0 win against Exeter City on the weekend, playing with just one striker on the pitch, Ryan Barnett's new contract and the Wrexham AFC foundation. We also look ahead to our game with Lincoln City, give a fantasy EFL league update and Siân attempts this week's quiz.Click to message the show
Bollie Jarrett joins Jeff to talk about the John Maxwell leadership program they are both apart of and how you can sign up.
Discover more Sincerely Accra!It's story time on Sincerely Accra! Crazy things have happened, are happening and will happen. Press Play!Song CreditsIntro MusicOshe – Reynolds The Gentleman ft. FRA.Music BridgesKwakwa - Kwaw keseMr Asante's Sean Paul mixKiss the bride - BollieGive me blow - AsemOdo asisi me - AkatakyieJoseph's Two Cents MusicTempo - Reynolds The Gentleman ft. EfyaA GCR Production - Africa's Premiere Podcast Network
In this episode, Corey, Jason, Nick, and Christian catch up after a long winter break and discuss their recent nerdy activities. They also review the winners of the Golden Globe Awards and highlight some new categories. The conversation then shifts to the highlights of CES 2024, including a CPR dummy that can simulate realistic reactions. In this part of the conversation, the hosts discuss various innovative products showcased at CES 2024. They cover topics such as medical simulation with AdamX, the Rosa Smart Stroller, the Aroma Shooter Wearable, the wireless transparent OLED TV, the Mouthpad as a mouse, and the Bollie robot. They also talk about the delays in NASA's Artemis Moon program and the inclusion of Marvel Netflix shows in the official MCU timeline. The hosts emphasize the importance of street-level heroes in making the MCU relatable to the audience. They also speculate on the appearance of Daredevil in the show and whether it indicates a continuation of the Netflix series. The hosts then talk about the announcement of a new Star Wars movie centered around The Mandalorian and Grogu, and the potential for it to be the next Star Wars film to hit theaters.Chapters:00:00 - Intro and catchup15:23 - Golden Globes 2024 recap21:46 - CES 2024 intro23:14 - AdamX CPR dummy28:15 - Rosa Smart Stroller33:28 - Aroma Shooter35:28 - LG's transparent OLED tv37:51 - Mouthpad controller41:28 - Ballie robot47:50 - NASA Artemis missions delayed53:20 - Netflix Marvel shows are MCU cannon01:03:16 - Mandalorian and Grogu movie01:11:29 - Outro
For nearly a century, the Body Mass Index (BMI) has been a go-to tool for measuring a person's health and medical risks. However, recently the American Medical Association voted to move away from solely relying on BMI. They've recognized its limitations and unreliability in accurately assessing an individual's health status.In this episode, Dr. Sylvia Gonsahn-Bollie provides insights into the origin of BMI and highlights why it may not be as helpful as commonly believed. According to her, using BMI as a screening tool for obesity, adjustments need to be made for factors such as age, biological sex, muscle composition, ethnicity, race, and the presence of other metabolic or obesity-related conditions. Unfortunately, the original BMI chart from 1832 did not take these factors into account. BMI is just one of several numbers used in medicine as a cutoff point, and its limitations and controversies have raised concerns recently. In certain populations, it can overestimate the risk of obesity and metabolic-related diseases. It's important to remember that the purpose of using BMI is as a screening tool. Don't miss out on this episode if you want to explore BMI and personalized approaches to healthy weight loss. Connect with Dr. Sylvia on all social media @EmbraceYouMD and on her website www.embraceyouweightloss.comLinked Inhttps://www.linkedin.com/in/sylviagbolliemd/Twitterhttps://twitter.com/EmbraceYouMDInstagramhttps://www.instagram.com/embraceyoumd/Facebookhttps://www.facebook.com/EmbraceYouMD
**SPECIAL ANNOUNCEMENTS: Learn more about this episode's Super-friend, Sylvia Gonsahn Bollie, at drsylviamd@embraceyouweightloss.com and social media @embraceyoumd. ~~~~ Hosted by Dr. Carol Penn, DO, & Diem Jones this exciting 10-part Series, now in Season 10, is presented by Penn Global Visions and Dr. Carol's team of Super-friends as we explore the worlds of: weight loss; weight loss maintenance; aging in reverse; heart health; optimizing health and well being. Weightless with Dr. Carol Penn, is designed to assist each participant in the journey of outrageous self-care and how to prioritize themselves on behalf of achieving their best and highest self. Over the course of our show you will learn how to balance your Sympathetic and Parasympathetic nervous system. Tune in to this episode as we discuss "The Medicine of Truly Being Weightless" with superfriend Sylvia Gonsahn Bollie. Produced by: Kenya Pope, http://goddess.kenyapope.com ~~~~ Featured Guest: Sylvia Gonsahn Bollie Dr. Sylvia Gonsahn Bollie, MD, DABOM, is a dual board certified integrative obesity specialist, best selling author, philanthropist, and dynamic speaker. But Dr. Sylvia is more than a doctor; she's a loving woman of God, wife, and mom of 2 rambunctious kids who loves helping other women thrive and embrace their wellness in the mindset of busyness. Eight years ago, Dr. Sylvia had achieved her dream job and family. But she was weighed down with 40 extra pounds due to perfectionism, people-pleasing, and emotional eating. Diets didn't work anymore. She had to shed the emotional weight of success and prioritize herself. Today Dr. Sylvia lives lighter in body, mind, and spirit. In 2020 she created Embrace You Weight &Wellness to empower other successful women carrying extra weight with the body, mind, and spirit tools you need to prioritize yourself and live lighter. On her journey, Dr. Sylvia became a wellness mindset strategist, certified group fitness instructor, marathon runner, and a quick meals creative cook. She specializes in creating consistent happy, healthy weight and wellness consistency amid chaos. When Dr. Sylvia isn't helping women prioritize themselves and optimize their wellness, she enjoys leveraging her expertise in culturally sensitive obesity care to work towards eliminating health disparities. Dr. Sylvia is a sought-after health consultant, program designer, and freelance writer. In addition, she and her husband, Rodney, enjoy giving back to their communities. In addition to being active in the PTA and local Chamber of Commerce, in2017, Rodney and Dr. Sylvia founded the Institute of Basic Technology, Liberia's only non-profit STEM lab for highschool students.The Bollie family resides in the DC Metro area and frequently escapes the DC hustle on the beautiful walking trails. --- Support this podcast: https://anchor.fm/carol-penn/support
In this episode, host Karli Burridge speaks with Dr. Sylvia Bollie about Sylvia's own journey to a healthy weight and lifestyle, their respective experiences with pregnancy weight gain (they both gained 60 pounds with each of their pregnancies), the importance of self-love and personalized science in weight management, and the flaws of BMI, especially for black women.Dr. Sylvia Bollie, M.D. is a double board certified body positive weight & wellness physician expert and bestselling author and creator & C.E.O. of Embrace You Weight & Wellness. Dr. Bollie regularly speaks on the flaws of the B.M.I., Black women & wellness, the need for personalized obesity evaluation, PCOS, self-love and overcoming weight bias. Her website is: https://www.embraceyouweightloss.com/Support the showThe Gaining Health Podcast will release a new episode monthly, every second Wednesday of the month. Episodes including interviews with obesity experts as well as scientific updates and new guidelines for the management of obesity.If you're a clinician or organization looking to start or optimize an obesity management program, and you want additional support and resources, check out the Gaining Health website! We offer monthly and annual Memberships, which include live group coaching, a community forum to ask questions and post resources, pre-recorded Master Classes, digital resources inlcuding patient education materials and office forms, and much more! We also sell our popular Gaining Health products, including a book on developing an obesity management program, editable forms and templates, and patient education materials in our Gaining Health Shop! If you are loving this podcast, please consider supporting us on Patreon
✅ Co-founder of the Institute of Basic Technology✅ Double Board Certified Physician✅ Bestselling Author and EntrepreneurThis week on Contextualizing #STEM #Education in #Liberia, I sit down for a chat with my wife, best friend and co-founder of our nonprofit. She talks about growing up as a first generation American, her motivation for pursuing medicine and her love for Liberia.Now streaming on all major podcast platforms. Listen and be inspired!
Rejuvenated Women: Impeccable Health for High Performing Women
Dr. Sylvia Gonsahn-Bollie is a double board-certified Obesity Medicine specialist who has personally lost 60 pounds of baby weight (twice) and kept it off. Personally, I found our conversation really refreshing and enjoyed picking Dr. Gonsahn-Bollie's brain on weight loss, fat storage dysfunction, the shortcomings of BMI as a measurement, and more. To connect with Dr. Sylvia find her @sylviagbolliemd on most social media platforms. You can also check out her book Embrace You here - https://www.amazon.com/dp/B098S8Z13R/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1. To connect with Dr. Alex further visit: www.emergentwomencoaching.com Send an email to Dr. Alex- dralex@emergentwomencoaching.com Get $230 off an initial consultation https://www.emergentwomencoaching.com/voucher-7421 Get more free trainings and connect with our private community: https://www.facebook.com/groups/trwcommunity Be sure to check out our website, follow us on Facebook and Linked In, and Instagram.
Are you interested in weight loss? Have you been worried about BMI? In this episode we're diving in sustainable weight loss. In this episode I talk with Dr. Sylvia Bollie. She is the C.E.O. and Medical Director of EmbraceYOU Weight & Wellness, is a dual Board-Certified Internal Medicine physician and Obesity Medicine Specialist with a passion for promoting health through honesty and hope. Today, she joins us to discuss how she found her successful weight loss. We discuss the tools for sustainable weight loss, and how our stress plays a role in happy weight loss. We're figuring out why the number is so important to you. Questions I asked: Do the bright colors make you feel alive? When we're looking at the scale, what do we think it's going to do for us? How do we cultivate that confidence? How do we know if we're a healthy weight? How do you focus on get active? Why is it hard to lose weight? Why is it important to eat real food? How can we tell if we're emotional eating? How do we break the reward cycle with food? Is weight loss all willpower? What would you like to tell people? Topics Discussed: The power of the scale. Self-confidence. Sustainable weight loss. Healthy weight Looking good. BMI Quotes from the show: “The reason we obsess over the number on the scale is because we've been trained to do that” Dr Sylvia Gonsahn-Bollie @SisterhoodSweat “We're playing the scale game.” Dr Sylvia Gonsahn-Bollie @SisterhoodSweat “It's not all about this number that I'm chasing, but it's not going to last if I don't build those habits.” Dr Sylvia Gonsahn-Bollie @SisterhoodSweat “The way we're looking at healthy weight is not helpful.” Dr Sylvia Gonsahn-Bollie @SisterhoodSweat “How you feel about yourself is happy weight.” Dr Sylvia Gonsahn-Bollie @SisterhoodSweat How you can stay in touch with Sylvia: Website Facebook Instagram Facebook Group How you can stay in touch with Linda: Website Facebook Twitter Instagram Pinterest YouTube SoundCloud "Proud Sponsors of the Sisterhood of S.W.E.A.T" Essential Formulas My daily energy stems from mushrooms... mushroom coffee that is! Have you checked out Four Sigmatic yet? If you want a coffee that contains superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help you live a healthier, more enhanced life, then you need Four Sigmatic mushroom coffee in your daily routine! Check out their products here and be sure to let me know what you think of it!
Learn how Board-Certified Obesity Specialist Dr. Sylvia Gonsahn-Bollie lost 60 pounds and kept it off for over 7 years! This once overweight doctor who was embarrassed to counsel her patients to lose weight figured out the T.O.O.L.S she needed to lose weight for good.If you need weight loss support, weight loss inspiration, weight loss motivation, or are looking for an online weight loss coach, watch this interview! Dr. Bollie's energy and passion for health is contagious. Get ready to discover her best weight loss tips for long-term, sustainable weight loss. CoachingIf you're ready to lose the weight for good, you've come to the right place!Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease. Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members. To learn more, go to https://www.weightlossforhealth.com/join.Free Weight Loss ResourcesWeight Loss Masterclass to Lower Insulin Resistance & InflammationThe 5% Mindset | How to Win at Weight LossThe Ultimate Food Guide | What to Eat to Burn FatConnect on Social>> Subscribe to My YouTube Channel>> Like My Facebook Page>> Follow Me on Instagram>> Connect on LinkedIn>> View My Website Connect with Dr. Sylvia>> Follow Dr. Sylvia on instagram>> View Dr. Sylvia's Website Subscribe & Review in Apple PodcastsAre you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. Click here to subscribe in Apple Podcasts.Now if you're feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they're also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!
Have you ever wondered what your right goal weight is? Then this episode is for you! Dr. Sylvia Gonsahn-Bollie, M.D joins me on the podcast as we talk about how to determine what your weight should be, what your “Happy Weight” is, and the customized approaches you can take to help you get there. Dr. Gosahn-Bollie is an internal & obesity medicine physician and a best selling author. Kickstart your weight loss with the FREE weight loss kickstart program. Get instant access now at https;//weightsolutionsforphysicians.ca/kickstart
Let's talk about Your Pandemic Pounds ... In this episode, we are joined by my esteemed colleague, Dr. Sylvia Gonsahn-Bollie, M.D., a popular author, speaker, and a Double Board Certified Obesity Expert. She is also a NASM certified group fitness instructor, holistic wellness coach, and speaker. Dr. Bollie understands the difficulties of weight loss, obesity, and living a healthy lifestyle both personally and professionally. Albeit her fourth time on the Lunch and Learn Podcast, she never fails to deliver incredible nuggets of knowledge. Dr. Sylvia will provide us with some education today to help us get our minds back in the right frame, especially since we are all affected by this global pandemic. We'll talk about the way we eat, how we can see nutrition, how we exercise, and how all of these things have compounded with a story to tell. In this episode, she will also discuss her excellent book, "Embrace You: Your Guide to Transforming Weight Loss Misconceptions to Lifelong Wellness," for which she has been recognized as a best-selling author. Join in for today's show with our extraordinary guest, Dr. Sylvia Gonsahn-Bollie, M.D., as she discusses "Your Pandemic Pounds Have A Story to Tell." Text LUNCHLEARNPOD to 44222 today or sign up at www.listentodrberry.com to join the mailing list. Remember to subscribe to the podcast and share the episode with a friend or family member. Listen on Apple Podcast, Google Play, Stitcher, Soundcloud, iHeartRadio, Spotify Sponsors: Lunch and Learn Community Online Store (code Empower10) Pierre Medical Consulting (If you are looking to expand your social reach and make your process automated then Pierre Medical Consulting is for you) Dr. Pierre's Resources – These are some of the tools I use to become successful using social media My Amazon Store – Check out all of the book recommendations you heard in the episode Links/Resources: Embrace You Book Website Clubhouse Facebook Twitter Instagram Social Links: Join the lunch and learn community – https://www.drberrypierre.com/joinlunchlearnpod Follow the podcast on Facebook – http://www.facebook.com/lunchlearnpod Follow the podcast on Twitter – http://www.twitter.com/lunchlearnpod – use the hashtag #LunchLearnPod if you have any questions, comments, or requests for the podcast For More Episodes of the Lunch and Learn with Dr. Berry Podcasts https://www.drberrypierre.com/lunchlearnpodcast/ If you are looking to help the show out Leave a Five Star Review on Apple Podcast because your ratings and reviews are what is going to make this show so much better Share a screenshot of the podcast episode on all of your favorite social media outlets & tag me or add the hashtag. #lunchlearnpod Download the MP3 Audio file, listen to the episode however you like.
Pum Pum van Iski en de Afro Bros gaat de wereld over. En Iski werkt aan zijn nieuwe album Money Magnet. In deze show vertelt de Curaçaose artiest, dj en producer erover. Het is een spannende tijd voor Iski. Hij is in onderhandeling over een grote platendeal. In Colombia is een club naar hem vernoemd. En veel bekende artiesten willen met hem samenwerken. Samen met Q-Bah en Mickster blikt Iski ook terug op zijn club-classics Donkey Kong, Chick Bollie Bollie en zijn tijd met de groep Immorales. Dale al Play!
In this episode of Neighbourhood Nutritionist, I spoke with Dr Sylvia Bollie about one of the biggest modern health problems: obesity.We chatted about:Dr Bollie's own experience with obesity and weight loss What is obesity? What's BMI? Why are we still using it if it's not accurate? What is body fat? How do we measure it? Is it nature or nurture? *** Dr Bollie on social media::Twitter - @SylviaGBollieMD; @EmbraceYouMD Instagram - https://www.instagram.com/EmbraceYouMDFacebook - https://www.facebook.com/EmbraceYouMDDr. Sylvia Gonsahn-Bollie,M.D. is a Double Board Certified Obesity Expert, Healthy Lifestyle Champion and Great Listener who specializes in empowering women to stop obsessing over the scale, get to their Happy, Healthy Weight through self-love and personalized science. To connect with Dr. Bollie, visit Embrace You Weight & Wellness.com***Connect with me on LinkedIn, Facebook, Twitter and Instagram. To book a FREE Discovery Session with me to find out how you can improve your nutrition without extreme workouts and unsustainable diets, click here: https://www.notadiet.co.uk/Subscribe to Neighbourhood Nutritionist now to hear about other interesting nutrition topics! Please rate and review on wherever you're listening now. To get in touch with me, please send an email to hello@notadiet.co.uk ***Ad Music CreditsVlog Lofi by RamolProLink: https://filmmusic.io/song/7071-vlog-lofiLicense: http://creativecommons.org/licenses/by/4.0/
TwoSistas on a TriumphTuesday with their amazing guest, Dr. Sylvia Gonsahn-Bollie!!! Dr. Sylvia Gonsahn-Bollie,M.D. is a Double Board Certified Obesity Expert, Healthy Lifestyle Champion and Great Listener who specializes in empowering women to stop obsessing over the scale, get to their Happy, Healthy Weight through self-love and personalized science. Dr. Bollie personally and professionally connects with the challenges associated with weight loss and obesity. She personally lost 60lbs of baby weight twice and maintained her weight loss for over 6 years through her personalized, holistic, scientific weight loss strategy. Dr. Bollie has had over 10,000 patient encounters and helped hundreds of patients reach their weight goals through her holistic, scientific personalized approach to sustainable weight loss. In 2020, she launched Embrace You Weight & Wellness a holistic weight & wellness program that helps women with > 30lbs to lose, get to their weight loss goals because "Choosing to embrace myself was the spark that ignited my journey to lasting weight loss, self-compassion & self-acceptance." To connect with Dr. Bollie, visit Embrace You Weight & Wellness.com.
The Institute of Basic Technology is a nonprofit organization providing guidance on STEM curriculum development and support to high schools in Liberia. We spoke with Rodney Bollie founder of the Institute, about the importance of STEM education and their vision of the Institute. Check out the full article: https://www.builtinafrica.io/blog-post/institute-of-basic-technology-rodney-bollie
The first episode starts with Rodney's journey through the Liberian civil war, becoming a refugee in a foreign country and finally coming to the United States.
eeeeeeeeeeeeeeeeeeeyaaaaaaaaaaaaaaaaaaa our kid! Hope everyone is doing alreet. 2020 has been a real dickhead of a year and since we couldnt all get together in a room we've put together a little pod featuring everyones favourite dungeonpunkers in a virtual Corehammer hangout. Its been hard for everyone so we thought this might cheer you up listening to a bunch of idiots tag in and tag out and talk shit. Shout out to everyone who gave up their time to talk with Nate, Ager and Boardy.....Corehammer OG squaders Owain Cooke and Chris Kaye, the Middle Earth Crisis boiz, Brendan Full metal RPG, DxP luminaries Bollie, Gav Scouse, Dan Sant and Rob Moran. This time of the year can be hard on peoples mental health and this Covoid thing has made it even harder so we hope this brings you some laughs. If you are feeling lonely or struggling please reach out. If you dont have anyone around you please shout up in our discord or direct to one of us on Instagram. Much love from the DxP Crew. Jah Bless.
Whaddup fellow lockdown squad! Since Polish Paulo and The Business Goblin are doing there own little side podingtons over Discord Nate, Ager and Boardman Snr got together via the power of the interwebs and recorded a new episode! We touch on the merits of stockpiling banana bread, the power of the one shot and lockdown RPGing during social distancing, how our Shadowrun characters are actual pieces of shit, watching 20 year old TV shows for the first time, our first experiences with some OSR games, how weird our mate Bollie is and how he could actually be Merlin from Excalibur…. Nate gives us the lowdown on the next DxP release “South of Heaven” a new adventure set in the same universe as our last release “In the name of Suffering”. Ager touches on the work we did on The Black Dahlia Murders RPG module which came out with their latest album along with our homeslice Nerdgore! Look out for an extra episode coming next week where we go in on listeners questions!
Share | Follow | Subscribe In the spirit of social distancing, we are bringing you the very first of many mail bag episodes. Here's to a 'Ripples' quarantine cos these letters do the most. Song Credits Intro Music OSHE – REYNOLDS THE GENTLEMAN FT. FRA. Music Bridges NKWASIASEM (#MOLEMONDAYS EP. 4) - KOFI MOLE ASTRONOMIA 2K19 - STEPHAN F DON'T RUSH - BOP DADDY MIX - MR. ASANTE Music Closer VINTAGE FLOW (HIPLIFE) - DJ BREEZY FT. TINNY, OKRA, KWAW KESE, DOGO, BOLLIE. You've got thoughts on the episode? We'd love to hear them. Do so ➡️ https://voicelink.fm/goldcoastreport
Share | Follow | SubscribeIn the spirit of social distancing, we are bringing you the very first of many mail bag episodes. Here's to a 'Ripples' quarantine cos these letters do the most. Song CreditsIntro MusicOSHE – REYNOLDS THE GENTLEMAN FT. FRA.Music BridgesNKWASIASEM (#MOLEMONDAYS EP. 4) - KOFI MOLE ASTRONOMIA 2K19 - STEPHAN FDON'T RUSH - BOP DADDY MIX - MR. ASANTEMusic CloserVINTAGE FLOW (HIPLIFE) - DJ BREEZY FT. TINNY, OKRA, KWAW KESE, DOGO, BOLLIE. You've got thoughts on the episode? We'd love to hear them. Do so ➡️ https://voicelink.fm/goldcoastreport
De favorito van Reggie ’n Bollie, happy afro van Akme, Afro B & Albeezy en tracks van Nederlandse bodem van o.a. Robin Roxette, Puri, Jurab, FMG, L Ciano, Elieve en Dj Dylvn.
Surviving the Holidays Without Gaining Weight.. On this week's episode of the Lunch and Learn with Dr. Berry we have Dr. Sylvia Gonsahn-Bollie, is a dual Board Certified Internal Medicine physician and Obesity Medicine Specialist with a passion for promoting helping busy people especially working women obtain their happy, healthy weight through honesty and hope. Personally Dr. Bollie has lost 40lbs twice and maintained her weight journey for over 5 years through overcoming emotional eating by maintaining a holistic, healthy lifestyle that includes prioritizing her Faith, family time, fitness (especially running), friendships and delicious healthy food. She is one of the favorite guests of the show and joins us to help save us from ourselves for the holidays. On today's show she talks about the importance of understanding that temptation is natural and WILL occur but as long as you remember why you made the lifestyle changes you did then everything will be ok. Text LUNCHLEARNPOD to 44222 to join the mailing list. Remember to subscribe to the podcast and share the episode with a friend or family member. Listen on Apple Podcast, Google Play, Stitcher, Soundcloud, iHeartRadio, Spotify Sponsors: Lunch and Learn Community Online Store (code Empower10) Pierre Medical Consulting (If you are looking to expand your social reach and make your process automated then Pierre Medical Consulting is for you) Dr. Pierre's Resources – These are some of the tools I use to become successful using social media My Amazon Store – Check out all of the book recommendations you heard in the episode Links/Resources: Official Website Facebook Twitter Instagram Social Links: Join the lunch and learn community – https://www.drberrypierre.com/joinlunchlearnpod Follow the podcast on Facebook – http://www.facebook.com/lunchlearnpod Follow the podcast on twitter – http://www.twitter.com/lunchlearnpod – use the hashtag #LunchLearnPod if you have any questions, comments or requests for the podcast For More Episodes of the Lunch and Learn with Dr. Berry Podcasts https://www.drberrypierre.com/lunchlearnpodcast/ If you are looking to help the show out Leave a Five Star Review on Apple Podcast because your ratings and reviews are what is going to make this show so much better Share a screenshot of the podcast episode on all of your favorite social media outlets & tag me or add the hashtag.#lunchlearnpod Download the MP3 Audio file, listen to the episode however you like.
Let's Talk about Ketogenic Lifestyle... On this week's episode of the Lunch and Learn with Dr. Berry I am back to start off our next round of podcast episodes focused on the topic of nutrition. At the time of the episode, I have currently made the transition over to a low carb ketogenic lifestyle and what better way to start the nutrition discussion than to tell it from a personal view. Learn why I made the transition over to the keto lifestyle, why I hate referring to lifestyle changes as "diets" (Even though throughout the episode I still had trouble not doing it) and what the goal for me is. Text LUNCHLEARNPOD to 44222 to join the mailing list. Remember to subscribe to the podcast and share the episode with a friend or family member. Listen on Apple Podcast, Google Play, Stitcher, Soundcloud, iHeartRadio, Spotify Sponsors: Lunch and Learn Community Online Store (code Empower10) Pierre Medical Consulting (If you are looking to expand your social reach and make your process automated then Pierre Medical Consulting is for you) Dr. Pierre's Resources - These are some of the tools I use to become successful using social media My Amazon Store - Check out all of the book recommendations you heard in the episode Social Links: Join the lunch and learn community – https://www.drberrypierre.com/joinlunchlearnpod Follow the podcast on Facebook – http://www.facebook.com/lunchlearnpod Follow the podcast on twitter – http://www.twitter.com/lunchlearnpod – use the hashtag #LunchLearnPod if you have any questions, comments or requests for the podcast For More Episodes of the Lunch and Learn with Dr. Berry Podcasts https://www.drberrypierre.com/lunchlearnpodcast/ If you are looking to help the show out Leave a Five Star Review on Apple Podcast because your ratings and reviews are what is going to make this show so much better Share a screenshot of the podcast episode on all of your favorite social media outlets & tag me or add the hashtag.#lunchlearnpod Download Episode 120 Transcript Episode 120 Transcript... Introduction Dr. Berry: And welcome to another amazing episode of the Lunch and Learn with Dr. Berry. I'm your host, Dr. Berry Pierre, your favorite Board Certified Internist. Founder of drberrypierre.com as well as a CEO of Pierre Medical Consulting. Helping you empower yourself for better health with the number one podcast for patient advocacy, education and promotion. Today we bring you Episode 120 and it is a solo episode with yours truly and we are moving along with our theme related episodes and for the next few weeks we're going to be talking about nutrition. Because for majority of my listeners, the majority of just patients out there in general, it is a huge topic. It is a huge area of concern, especially when we talk about controlling our health and getting our health together. And we're going to start off with a solo episode because I want to kind of talk about some of the things that I've been doing pretty recently. Depending on when you're listening to this episode, as far as nutritional changes in lifestyle changes. Because again, it is not a diet. We're not talking about any diet related strategies. We are talking about nutritional and life base changes that need to occur to make sure that we have a very fulfilling and a sustainable approach to our health care. So we're going to talk about my transition to the Keto lifestyle, which again if you're listening to this in the month of August, just happened pretty recently. And it was something that I was always thinking about something that I was always contemplating, but it was with the issue of me going into the surgery and not being able to have any ability to exercise. It was going to be even more important that I stress my nutritional habit, which was bad of course, which is something I wanted to make sure I addressed before I can get back to the gym. So again, listen for another amazing episode. Like I said, we're going to have a great slew of episodes coming up in the next few weeks. Hope you guys are there again and appreciate all the new listeners who have been recently following and subscribing to the show and sharing. And letting friends know and your parents know and your relatives know that being healthy is cool. And again, stick with me. Then remember, Empower Yourself for Better Health, that is the model here on the Lunch and Learn with Dr. Berry. You have a great blessed day and let's get ready for another amazing episode. Episode Dr. Berry: Hi everybody, Dr. Berry here. So today we are having an episode that focuses on nutrition and I think for most people, especially those who follow along with the podcast. You like to hear a lot of the personal reflections every time we talk about the stories of, really important to get the personal standpoint from it. So today we're talking about my journey with nutrition and we're going to be talking about the ketogenic lifestyle. Which is again, I don't like to call it diet. Because diets aren't long lasting and they usually don't give us the result we want for a long period of time. So, and in here we always try to focus on very evidence based medicine related to a lot of the topics we do and ketogenic diet definitely happens to fall under one of them. So just a quick little recap of everything that's been going on does far. As a person who has been working on losing weight. That was my goal in the beginning of 2019. It's still my goal towards the end of 2019. I definitely thankful to still be kind of on that track. In Dr. Brad's episode where we talk about the fact that 80% of people by this time have kind of fallen off on their new year's resolution. That has not been the case with me. So I'm definitely glad about that. But what occurred was the aspect of, and I've talked about this before, how important diet and exercises to losing weight. But then what happened a few weeks ago for those who may know or may not know. Again, if you don't know, you're going to know now. I recently had an injury where I actually had to have surgery and actually had to be non-weight bearing for four weeks, which essentially means that I'm not going to be able to exercise and do that level of physical activity for at least four to six weeks. It really actually longer because even once I'm actually becoming weight bearing, because I broke my fibula. I can't even wear sneakers for another two more weeks after that. So at least six to eight weeks before I can even put sneakers back on before I can get back to kind of working out. Right? So here was this onus where we know the equation, especially when we talk about losing weight is diet and exercise. But now I've taken that component pretty much out of equation. So now all I can do is really focus on my diet to help me lose weight. And I'll be honest, and then this happens for a lot of people who do did an exercise combo. For a lot of us who do it and kind of do it frequently enough. You kind of cheat on the diet side, even though I know someone's going to hit me with the diets are made in the kitchen. Yes, I know that. But like if I exercise enough, I don't have to worry about eating really bad that one day or two days. And that was occurring throughout this process. There are some days where I wasn't as efficient as I needed to be on my diet. Again, that just happens to everybody. The goal is when you have these trips and these obstacles and these bumps in the road that you know how to get past it, right? So I was very fortunate enough to be able to work out, to balance those issues and allowing the weight to still be decreasing. But now I've taken that aspect. I can't work out and all I can do is focus on my diet. And there's a wide range of different types of diets related options. Again, like I say diet, but really is the lifestyle changes that need to occur and understanding, where I was at and what needed to be changed. I am Haitian, so growing up most of my meals were rice and something. And when I look back, the amount of carb load that was associated with my diet was so crazy high. It was a wonder that I lost any weight, right? Because carbs are such an important staple of my diet. So when I was looking to see, okay, what type of lifestyle change can I make that I think would have the biggest impact on me. This is when the ketogenic diet to shot up to the top. Because the ketogenic diet for those who may not know is a low carb, high fat, high protein diet. And it has lots of different benefits. And we're going to talk about some of the benefits at hand. But it was one of those things where I said, you know what, if I know my bad issue, is the carbs, right? Why not go to a lifestyle that reduces that? Right? And Ketogenic Diet pretty much did what it needed to do, right? It said, hey, I want you to decrease your carbs and I want you to just have more proteins and more fats, which again was pretty obvious in nature here. And for a ketogenic diet, again, for those who may not know, those may remember of the Atkins Diet. That famous diet that people were essentially having almost a zero level of carbs and just like eating bacon and grease and all that. That's not the Ketogenic Diet. The Ketogenic Diet does take into account that just you're going to increase your fats. Yes, you're going to increase your proteins and have lower availability of carbs, but you're not going to be having those drastic amounts of fats. Because again, there's all types of fats, all types of proteins. There's good ones and there's bad ones. Right? And what happened for a lot of people, especially when the Atkins Diet was very popular, was everyone was eating really the bad related types of fat. They weren't really eating any of the good related oils and fats that needed to be added to their diet. So that's why we had so many problems back then. So I think that's why the Keto lifestyle has took a center stage at this time because it's been more perfected. A lot of the related ill effects that you used to occur with that type of diet with the Atkins Diet does not necessarily happen, especially if you follow a good regimen. So I want to take you what happened. So again, here I am, I can't have any of my typical o's I normally eat, which essentially was rice and something. That's essentially gone. And there was a lot of change over. Because again, I had surgery. I couldn't move anywhere. I couldn't do exercise. So I had to decide, wait, what am I going to start this diet? Hey, I might as well start at like right now. So once I started, once I made the change, it was pretty drastic, especially in the household because most of our meals consisted of that carbs. And I'll be honest, I was not a big vegetable eater, even on fruits are kind of, you know, sketchy. Especially, because I don't know if a lot of us realize how high carbs some of our fruits are, but fruits was kind of sketchy as well. So I had to decrease some of my fruit intake and really increased my protein and my vegetables. Which was something that I needed to do anyways, but just never had. And again, I think I was going off some of the benefits of, the fact that I worked out a lot more than I needed to be. And there's different types of ketogenic diets. There's your standard diet, which again, from a percentage standpoint. And again, I don't like, especially for my listeners who may be thinking about starting on your nutritional support. Obviously, make sure you follow up with someone, make sure you have some professional help to get you over the hump. We're talk about percentages. When it talks about percentages, a lot of people have about, 20 to 30% of their food or proteins. Again, a good 60 65% of their food, are fats, and then less than 10% is carb related. That's just in a general sense of things. And again, for most people who don't understand, why keto works? Our body typically breaks down our three, we have three types of nutritional support. Proteins, fat and carbs. Most of us have a pretty high carb diet. Most of us take in enough carbs. So that's what our body tends to use. So our body needs this nutrient, which is carbohydrates to energy. Really to make the body work, make the brain work. But if you're in a state where you're taking in a lot of carbs and you're taking a lot of fat, your body does not have to break down any of that fat for energy. Because why? Because you're giving it enough carbs. So that's what tends to occur. So imagine you're eating enough carbs, you're eating enough fats and you need to work out. You need to do something. Your body is going to break down those carbs first and leave those fats alone. So what tends to happen over time is that you have this fat stores that continues to occur, continues to build up because you're giving it enough carbs that your body never actually has to go down to the fat. That's why when you go on these treadmills or these bikes, they usually have different settings, one for a carb and one for fat burning. Because it's a different level of energy needed to get to the fat burning. It knows it has to get through all of your carbs source first before it can even think about getting to the fact because your body just won't allow it for you to do the Keto Diet because that's essentially reverse. Essentially I'm saying, hey, I'm going to give my body the bare minimum of carbs to use energy and burn off. Your body has no choice but to go after the fats much sooner. And for most people, that's where the weight loss occurs. Because not only are they usually, because they usually have a lower intake from a total calories standpoint. So they have a lower intake from a calorie standpoint and then because they have a lower carb intake, your body is having to go after the fats that are in their system much quicker. This is why you see a lot of the weight loss occur in patients on the ketogenic lifestyle because your body says like, oh I got nothing else to burn but fat. So I'm going to burn fat because I need this energy. And that's where a lot of that's where you see a lot of the success and results for people who are on this lifestyle losing weight. That's the crux of, right? Again here at the Lunch and Learn community, we don't want to try to hit you with the grave details. Because that's not really important here. You want to understand why something is working, why something helps. Because that's really the name of the game. Why does this thing work? And that's really the reason why. Because your body is now forced to break down that fat that it was not forced to break down no more because you're going on a low carb diet. And there's a lot of different things that have been shown to help. For patients who are diabetic or pre-diabetic, because you're having less carbs that means you're having less of your insulin that's needed to be used. So we've seen some benefits in our pre-diabetic and our diabetic patients. There's been studies that's shown that there's changes that improve for patients with epilepsy because of the ketogenic state that happens in your lifestyle. Patients of course had to be concerned because remember we're talking about increased fats, we're talking about increased protein. So you have a history of high cholesterol and stuff like that. You definitely have to be very mindful when you're on this type of a diet to make sure you don't really cause any problems and headache. Because again, like I said, every lifestyle comes with changes that need to occur. So again, I'm not telling you to eat nothing but bacon grease three times a day, but I am telling you, you have to be very mindful of what you're doing and what you're eating to make sure that’s not an issue. So again, I'm just going to list a couple of other things that, again, these are evidence-based things that ketogenic lifestyle has been shown to improve. Again, it helps improve the risk factors of heart disease. Again, because you're losing all of this weight, are you dropping your blood pressure down? There's been signs of that some cancer, has been shown to have a slower growth rate because of. And we know cancer is a very nutritional base. Again, not to say that nutrition causes cancer, but we know that there are some nutritional diets that can help at least slow the process down. Patients with Alzheimer's disease, I talked about the epilepsy, Parkinson's disease as well, brain injuries, acne. So again, a lot of these things that are nutritional and hormonal related. We do see some benefit associated with the ketogenic diet. So here I was, because again, back to me because we get up to the big thing. So here I was saying like, yup, I want to make this change. It's going to happen right now. So what did I have to do? So question RSE is, well Berry, what did you have to like avoid? What was your big things? For me, big things were rice. That was always a big thing for me. First and foremost, I was a big fruit eater as well and that was probably some of the bigger things. And again that occasional fast food. But these are some of the things that, again, some people would go look in your cupboard right now. Just to list some of the things, I've had to avoid that, you're going to have to avoid, if you want to partake in this ketogenic lifestyle type diet. Sugary foods, soda, fruit juice, ice cream, candy, your breads, your pastas, your cereals, get a lot of your fruits are very high in carbs. Again, you could still have like berry, blackberries, strawberries, but you have to do it in moderation. Again, with everything is in moderation. So you have to do that in moderation. Beans, potatoes, sweet potatoes, carrots, any fast food, fried foods, get that out of there. A lot of your condiments, that's just no good. Some of your unhealthy issues, fats, vegetable oils, corn oil, canola oil, mayonnaise, ketchup, all of these things here that are high in carbs are high in sugar was a big thing. Of course, I'm not a big alcohol person anyway, so alcohol, one that had to get out of there in that case as well too. So there's a lot of different things that, again, I don't suggest. Again, and we're like, we always do right. Always follow professional. I give you advice here but you know the terminology, you know the legal is, right? Don't follow me. Act like I'm not a physician and always follow up with some professional that can follow you along in that process. Again, these a lot of things that you have to remove out of your diet. If you really want to partake in this type of lifestyle. So again, this isn’t an easy process. This isn’t an easy transition. It's probably the reason why it took me so long to make that transition. I really had to kind of be forced into doing so. Because again, I love my rice. I love rice. I can't, ugh, it hurts me. It hurts me when I can't have rice. It hurts me when I can't have bread. But because I understand the long-term goal of where I want to go with, that's kind of direction I'm willing to take. So what are some things bread that you can’t eat? And again, a lot of this stuff I was already eating in the first place, Meats of course, red meat, your steak here, your bacon, your ham, those Turkey chicken. That's still on the horizon. I used to always tell my diabetic patients, what gets them in trouble. Make it have a plate, 12 ounce New York Strip. And that's not the problem when it comes to their diabetic. It's that roll on the side. It's that mashed potatoes on the side. That's what causes your sugar to raise. Again, your steak could be as big as your plate and that's not causing your sugar levels to shoot up. But that roll and that mashed potatoes that you have on the side is really, really the problems. Fish is definitely what, so what are foods that are good to eat that we can't eat on a ketogenic diet? You know, again, I hate to say diet, but whatever. Needs, we talked about fish, eggs, butter, cream, cheese, there's some nuts or say almond walnuts that are available. Healthy oils, virgin oil, avocado oil, coconut oil, avocados. Some, I love avocados that was definitely a good thing. Most of your veggies are going to be in line and then a lot of your condiments. Again, I know you can't have like ketchup and stuff because of the high in sugar, but there's a lot of sugar free related stuff that you can have. Salt, pepper, all that stuff is still on brand to have. So again, yes, there's a lot of foods I can't eat, but there's still a lot of great foods that I can eat. So isn't that something that like, Oh woe is me, how Berry gonna survive because he can't eat his regular food. That's definitely not the case here. There's a lot of great nutritional support. But I think the most important thing, especially for person, in my case, a person who decides, this may be a lifestyle that I want to think of. There’s pros and cons with it and understanding what good can happen, what bad can happen. There's always something you always think about. Understanding longevity. And this is where we're going to get on the soapbox aspect of this show. Understanding that when you're making a lifestyle, whether it be you're going to exercise more, whether you'd be, you're going to change in nutrition. Like I said, there's a whole bunch of different types of a lifestyle changes. Like I said, over the next few weeks, you're going to hear some various aspects of a nutrition. Because I want you guys to get a full picture of how people are doing it differently. Again, this isn't the only way to help lose weight. This is just one of the ways to help lose weight. Because again, at the end of the day, the equation is simple. If you take in less calories. If you burn off less calories that you take in, you're going to lose weight. That's just the simple mathematics of it all. The question is how do you go about doing that? That's really the most important thing. You could be on this ketogenic lifestyle, but if you're eating, 3000 calories of stuff but you're not really burning off that many calories. You're going to have some problems. That's not a good aspect. It's all about making sure your nutrition is adequate and really adequate for you. Make sure that you, it can be in what, in three months, in six months in a year, still be doing that same process. Because that's where, again, Dr. Brad talked about it, right? Eight months later, you want to be eight months later still being able to say, yes, I'm still on that type of lifestyle. And I've had people who, again, there's various different ways to do the ketogenic lifestyle. Some people do it where they do it for five days out the week and then two days they kinda quote unquote recharge their battery as far as the carbs are concerned. You could do it that way. But again, just like we've talked about, especially with Dr. Bollie, right? We talked about these cheat day, right? Don't cheat yourself. You can treat yourself but don't cheat yourself. Don’t think that you can be very good Monday through Friday and just go crazy Saturday and Sunday and then it all kinda starts over again. We don't want that. That is not healthy way of doing things. And again, like I said, I can only imagine some of them. I've been doing it for probably like at this time recording about almost three weeks now. I'm definitely noticed a difference. I definitely noticed I'm not hungry anymore. I definitely noticed some changes that I think are positive benefit of minds. So I know its works. So again, in which was never the problem. It was never an issue of does this thing work. The question was, is Berry Pierre, in the mental mindset? Again, all last month, we've talked about getting into mindset ready and getting our goals. Why Berry in the mindset to do this? And I can tell you a few months ago I was not, but over time and you know I kept saying, I kept saying that aloud to the point I didn't want to call myself a liar. And I finally did it and that's why I'm definitely happy. Like I said, I'm definitely excited to see over the next few months, especially once I get back to working out again. You know, what type of positive benefits we're going to see here. Because again, it is a transition. Like I said, every time I go on my kitchen like I almost like have to close my eyes because I see all of these things that I used to be able to eat that I don't eat no more. Right. All of these things that I used to be able to enjoy that I just don't enjoy anymore. I can't enjoy anymore. I w what I and that's really where a transition occurs. Right? Once you mentally make the decision like I want to make this leap in this direction. Right. You just got to do it right. And there's a lot of support groups. Like I said there is a lot of different aspects especially for those who may be interested in the ketogenic lifestyle. There's a lot of different ways to do it as a lot of different supplements. Again, if you have any questions, concerns or you want to make the leap, make sure you drop a drop a note in the comments, make sure you go them a website, make sure you follow along. Because I'm on my socials everywhere. Instagram, Facebook, Twitter. I'm all at Dr. Berry Pierre, all of them. So follow me, drop me a message if you have any questions or concerns along with that process. If you are in my Facebook group as well, that's another place that you can ask your questions as well, especially if you have any questions regarding at least to ketogenic lifestyle and what the process is going through at this moment here. And like I said, I'm hoping. I'll say it on the prayer out loud and maybe with answer. I'm hoping to get it one of the foremost maybe like a ketogenic expert on this. Everyone, when you're an expert, it just means that you've done it longer than everyone else or you just read up on it. So I hoping to get an expert on Ketogenic lifestyle, maybe like a dietician on here to kind of talk to us about that aspect as well too. Just so you can kind of get a little bit more of a formal approach. But I really wanted to give you a personal aspect to kind of start the month. Because again that's one that seems to translate well with you guys. You guys like to hear the personal stories, which makes sense. You want to make sure that the person who you know is up here, expounding knowledge, actually has some sense, isn't like a robot doesn't follow their directions. So again, love everyone for their support of the podcast. You guys have been absolutely amazing over this past year. Continue to listen, continue to share, to subscribe and leave your ratings. I love those ratings. Like I said, I love when you guys show that I'm actually doing a good job. Because sometimes you never know when you're up here talking into a microphone by yourself. So you guys have a great and blessed week. Like I said, I'm excited for the next month or so as far as some of our podcast guests, and I think you guys will be excited as well. Have a great and blessed week and see you next week guys. Download the MP3 Audio file, listen to the episode however you like.
Fitting In Fitness & Healthy Eating... On this week's episode of the Lunch and Learn with Dr. Berry we have a return guest from episode 93, Dr. Slyvia Gonsahn-Bollie. She is America's Favorite Obesity Doctor and she comes back for a second time to help our busy women especially moms in the Lunch and Learn Community just how to fit health and fitness into their busy schedule. This episode should serve as the busy mom's guide to get over the hump of losing weight and staying on their fitness journey. The conversation follows the trend of our initial one where we focus on many of the obstacles that these busy women face when dealing with trying to juggle working, taking care of families and having little time to actually take care of themselves. Remember to subscribe to the podcast and share the episode with a friend or family member. Listen on Apple Podcast, Google Play, Stitcher, Soundcloud, iHeartRadio, Spotify Sponsors: Lunch and Learn Community Online Store (code Empower10) Pierre Medical Consulting (If you are looking to expand your social reach and make your process automated then Pierre Medical Consulting is for you) Dr. Pierre's Resources - These are some of the tools I use to become successful using social media Links/Resources: Official website – www.drsylviagbollie.com Twitter – www.twitter.com/fittmd Facebook – www.facebook.com/fittmd Instagram – www.instagram.com/fittmd Social Links: Join the lunch and learn community – https://www.drberrypierre.com/joinlunchlearnpod Follow the podcast on Facebook – http://www.facebook.com/lunchlearnpod Follow the podcast on twitter – http://www.twitter.com/lunchlearnpod – use the hashtag #LunchLearnPod if you have any questions, comments or requests for the podcast For More Episodes of the Lunch and Learn with Dr. Berry Podcasts https://www.drberrypierre.com/lunchlearnpodcast/ If you are looking to help the show out Leave a Five Star Review on Apple Podcast because your ratings and reviews are what is going to make this show so much better Share a screenshot of the podcast episode on all of your favorite social media outlets & tag me or add the hashtag.#lunchlearnpod Download Episode 111 Transcript Episode 111 Transcript.. Introduction Dr. Berry: And welcome to another episode of the Lunch and Learn with Dr. Berry. I’m your host, Dr. Berry Pierre, your favorite Board Certified Internist. Founder of drberrypierre.com, as well as the host of Lunch and Learn with Dr. Berry. Bring you another amazing episode with Dr. Sylvia Gonsahn-Bollie who is, if you remember that name is actually a repeat guest of ours. I was very fortunate enough to get her back on a second time because I know she's crazy busy, but I was able to get it back because I had a lot of feedback from her previous episode, which was episode 93. If you're unfamiliar or if you just a new subscriber since the last time she was on. And she talked about obesity, obesity-related medicine, and gave us a lot of tips on how to kind of get us and keep us on our new year's resolutions, especially because a lot of them tend to fall under the wanting to lose weight category. So we got her back and again, I got a question from Lunch and Learn community. Well, Dr. Berry, I'm a busy mom. I work, I take care of the kids, I take care of my family. I really don't have the time to be healthy. Like what can I do? And that's where, you know what I said, I could've given her some tips, right? I could have given her some tips. They probably wouldn't have been the best. But I say good. If I'm going to talk about weight loss tips and especially for my busy moms out there, why not bring America's obesity specialist to talk to us, to educate us, to really get us on the right path. So this episode is going to be for the busy moms out there who have way too many responsibilities, way too many things to do and unfortunately that happens, right? And we all know is that the health tends to fall by the wayside, right? Like usually you have to take care of everyone's personal wellbeing and housing and work and everything else tend to happen. And unfortunately our health usually suffers, right? Usually is the case in this standpoint here. So we have Dr. Sylvia Gonsahn-Bollie to really educate our busy moms and gives tips on how to stay on our weight journey. Right? And we're going to talk about weight journey a lot because I think, and I loved it because a lot of times we think about weight loss at this point A to point B type of thing. But really what she talks about, she says, no, this is a lifestyle change that you have to like go for the rest of your life, right? So even when you get to that goal weight, you have to understand like you have to keep on going. That’s just the second part, right? We broke it down in parts. Just a second part, just getting to the weight. So quick little bio again, if you had not checked out episode 93 please go back and check out episode 93, so drberrypierre.com/llp093 because it was an amazing guest, especially it was an amazing topic. And again, we're hitting home today with the busy moms. So Dr. Sylvia Gonsahn-Bollie to just to kind of give a little quick bio from her. She's a board-certified internal medicine physician. She's an obesity medicine specialist who helps inspire optimal health through honesty and hope. She lost 40 pounds, overcoming emotional eating and physical inactivity. Now she has both personal as well as professional expertise in weight loss as well as weight maintenance. As a working mom herself, a wife and self-professed foodie. She keenly understands the limitations that prevent busy people from achieving their health goals. Dr. Bollie is passionate about helping busy people, especially working women, obtain and maintain a happy and healthy weight. At the end we're going to give you her links to follow her cause she's pretty much on all social media is just like I am. Even in the show notes, you'll have a chance to find where she's at because again, this is a person that you need to follow. She does actually weekly teachings on health and weight loss and again absolutely amazing person. Like I said, I was very fortunate enough to get here a second time around. So again, if you have not had a chance, remember, subscribe to the podcast, leave a five-star review and let her know how great she did on the podcast. Because I tell you, she blew it out of the water. You guys have a great day. Episode Dr. Berry: Alright, Lunch and Learn community, we have a repeat guest on today's episode and definitely one that was, you know, really requested that you guys love for an episode. You know, Dr. Bollie and you know, she's come back, right. You know, I was able to get her to come back for at least one more time. We haven't annoyed it too much and she really going to be talking about the busy mom. Right? And I know I have a lot of Lunch and Learn community listeners who ran into that issue of having to balance their health, their kids' well-being, they spouse well-being and everything, job, everything else. And unfortunately, that health tends to fall at the wayside. So ladies and gentlemen, please again a quick little introduction again and thank you for Dr. Bollie for coming back to the Lunch and Learn with Dr. Berry. Dr. Slyvia Bollie: Oh, thank you so much, Dr. Berry. You know, I love being here. You're so wonderful. So thank you for having the back and forth. And I love the lunch and learn community and just the fact that you're spreading this information because it's so important and the diversity and the topics that you're sharing also. So thank you for having me back. Dr. Berry: So for those who, maybe, someone, you know, got a lot of listeners since the last time we talked, right? So just give them a little bit of introduction of who you are. You know, why you're so important and you know why, you know, I was again, fortunate enough to kind of get you for a second time around? Dr. Slyvia Bollie: Oh, awesome. Okay. Well, so I am Dr. Sylvia Gonsahn-Bollie. I'm board certified in internal medicine and obesity medicine, but I probably should back because you know, we all have this program spill that we do. But I am a wife. I'm a mom, I'm a doctor, I'm a runner, I'm a foodie. So I have many hats and, and, but I'm passionate about helping busy people, especially work for women, obtain and maintain our happy, healthy weight through practical lifestyle interventions. And this for me all kind of started with my own weight loss journey, which began in 2014 late 2014 but I count 2015 as my actual start. That was when I did my first 10 K at trained up to and did it. So I've just sold it five years on my fitness and weight loss journey and I don't even like calling it a weight loss journey and we'll talk about that my weight journey. So I have personal and professional experience with it. I am. When I started this journey, it was about a year and a half after having my first child, my son. For those of you who don't follow me on Facebook or on social media, I have a second child now. I'm five months postpartum. But with my first child, that was when this, what I'm going to talk about today, really hit home for me. You know, I was getting used to being a new mom. I was just finishing up my residency. I was a chief resident of transitioning. So chief resident, which for us is an extra fourth year. And also I'm an attending, so becoming like stepping into my new, into my career. And then I was also just getting used to everything. And so I put everything ahead of me and my health and my weight, even though I was preaching health to other people. Right? So I was 40 pounds overweight at the time my son was one and I kind of held onto that for about a year and a half. So finally it started to impact the way I was counseling patients. I would be like what did you eat for lunch? And then I would hear in my own head, what did you eat for lunch? So exercise, like I would ask the patient, did you exercise it here? I hear the voice, did you exercise? And so I started to feel very convicted about what I was doing. So this, for that reason I started to focus on my own health and prioritize in it. And I started by training for that race of which is the monument, 10k, a popular race here in Richmond, Virginia where I live. And then from then just kept building and building and growing. But it's not easy, you know. So because of that, I know, as I said, it's hard to fit in fitness. It's challenging to make those healthy food choices, especially when you're stress, especially when you're busy. So I know that the journey has to be individualized in some ways. Like we can share in a community in terms of encouraging each other. And there are some general things that theme to it that we can do, but you really have to address your own individual journey to try to be able to fit this in. Dr. Berry: Interesting. We should definitely touch on a few parts. One, I want to highlight that she said this, this is one of her first 10 k's which means she's run multiple, which is absolutely amazing. And you talk about the weight journey. I take care of a lot of patients and now I do inpatient medicine. So I tend to see a lot of the end state stuff when I did inpatient medicine, outpatient medicine, you know. It was always that start right where I used to see a lot of at the beginning. And I think they were mentally at the point where they're saying doc like I'm ready to lose some weight, but I didn't necessarily know how. And I think a lot of times it was that population of those moms, those women who were busy lifting. Like again, it is not like they weren't doing anything. Life was just happening all around them and whether it be work, whether it be school or whether taking care of kids, whether be taken care of their family. Unfortunately, the health guy left on the back burner. So when you talk about your personal weight journey, was it like, were those patients the big like kind of step that's a, you know what I gotta do something because I like how can I keep looking at my patients over and over and over again and tell them exactly what they need to do to lose weight, but I'm not personally following it myself. Dr. Slyvia Bollie: Definitely. I mean, because, you know, as I've mentioned, I think in the last podcast. There’s a study out there that shows that physicians who are overweight or have obesity are less likely to counsel their patients on it. And I think for me personally, I started to feel that I understand that because I almost felt like a hypocrite, you know, talking to people about what they were doing and I was not doing it and live in it. So once I noticed that it was starting to, it had gotten to the point that I felt it was starting to impact the way I was able to deliver care, especially to a set population of patients that really needed the care. Then I said, okay, it's time for me to reevaluate it. And I think for me personally, how and why it was helpful, it really improved by empathy, right? Because there's something different. And we all know this, we were both parents. So you know, there's different from book learning. Like there's these we would say by the book, but as a parent, but once you have your own child, you're like, and you see the nuances, oh, maybe I can't do that. Maybe an extra 30 minutes of screen time is okay today. Yeah, that's it. That's just what it boils down to. So that's what I think happened. And so what I realized that I had to do was to number one, stop just telling people what to do and think about why and so, and think about what I was doing in that let me be able to help to empathize and to better help people. So the first step really was as stop beating myself up and being very negative because you know, I was sending these lots of the goals that weren't really attainable for a person who had eight then a 16-month-old child and also had a busy professional husband and had a lot and was working full time. So maybe really saying that I need to work out 30 minutes every day, wasn't going to happen initially in the beginning or saying that I should eat, you know, go from drinking soda to drink and water every day. That was going to be challenging because you've got to get acclimated to that decrease in and that's on many levels, not just psychologically, but also physiologically. Your body just used to a certain level of sweetness and you got to tone it down so you're able to tolerate the regular water - clean water. I get used to drinking water. Dr. Berry: I get used to, sometimes I look at juice now and it looks so good. Get Back. (Yeah.) Now the goals were, were there goals that you know we're kind of placed upon you? Like people thought like, well, you should be able to do 30 minutes every day. You should just cold turkey drink juice. Was those like just kind of like outside goals, kind of waited upon you? Where those kinds of like internalized in yourself and then you kind of realize this is not a successful route if I continue to try to go this way? Dr. Slyvia Bollie: Yeah, well I think, you know, we have guidelines right? As, as physicians and a dietician’s health community, so their guidelines set, right? So the American Heart Association recommends that we get 150 minutes of moderate exercise per week. So that's two and a half hours of exercise per week and moderate being that you can move without sinking. So like while you're jogging, while you're walking, you're moving fast enough that you're not sinking or an hour and a half of vigorous exercise, which is moving fast and if we can't talk while you exercise. So that's the American heart association guidelines. So that, of course, is what I would strive for because that's when I'm counseling my patients on it. Now the dietary guidelines are controversial for people. There are people you know who don't believe in me, don't believe in dairy, things like that. Personally, I feel like the literature really supports more of a Mediterranean diet and as close to the plant-based as you can be, which is hard because I do love my chicken. I love chicken. So unapologetically I'll try it. So, but you know, so my goal was to really minimize, I don't eat red meat or pork since I was since age 15 so that wasn't hard for me. But kind of back on like chicken, fried foods, things like that, and trying to eat as clean as possible, which is minimizing process foods. So those were my goals based on all the data and all the things that I've seen about eating a healthy diet. So that, and for me, the big one was sugar like and is still cutting down on sugar because when I'm stressed I tend to eat a lot of sugar. And that's again very physiological thing because those high levels of cortisol make you want to eat more sugar. Dr. Berry: No stress like a mom. No, no, no. No stress. Dr. Slyvia Bollie: So that's where I feel a lot of pressure came from because I knew the guidelines, I know what I'm supposed to do, but you know, there's a gap between what I'm doing and what I need to do. Dr. Berry: So when you were making the mental transition even before you made the leap, like physically as far as stopping doing things and you know, working out more, what was the support system like? Because I feel when I talked to the moms out there, a lot of times they feel like it's on their own. And they feel because it's on their own, that's what makes it more difficult than not to even start and if they do start to continue. Dr. Slyvia Bollie: Exactly. Well, I'm glad you talked about it. So let me characterize this. What would I call the person then? Then we'll get the "not answer that question because I do want to talk about what I called this busy woman syndrome". That's what I call it syndrome. Or for those people who are in the church also known as Martha Syndrome. So people who are familiar with the Bible and things like that. So if you are not familiar with the Bible, I'll tell you real quick. So it's a story about two sisters, Mary and Martha and Jesus comes to visit and this is paraphrased of course. Jesus comes to visit their house and you know, Martha is all busy. She's in the kitchen, she's cooking, she's cleaning up their house, she's just all over the place busy. Really what I would be doing. Mary meanwhile is the chill sister. She's chilling, seat by the Jesus at his feet, just like enjoying the moment. And Martha comes out. It just like I could see myself doing it. It's like, Hey Jesus, like tell Mary to get some business about herself. Tell her to come and help me. Let's get ready. Do something. And instead of reprimanding Mary as you would expect, Jesus actually says, Martha, you are concerned about many things. Meaning you got way too much going on. Mary has chosen the most important thing, which is to just be present at the moment, to enjoy the moment and to spend time meaningfully with people she loves. So I think this is a perfect picture of kind of how we are. We put a lot on ourselves and some of it, yes it's true, we must do it. I mean we have to work, have to cook, like all these things. But there's a time and a place where we can actually, where we feel like we need to be doing something where we can take a break and sit down and be present in the moment. And I think when it comes to health, we have to carve out those moments where we can sit and be present and say, I'm going to prioritize my health. Whether that moment is eating something healthy or making a healthier choice or is actually going out and exercising and doing something for a few minutes for ourselves. Dr. Berry: More than Mary, less than Martha. I love it. Dr. Slyvia Bollie: So now, you asked the question on what was the support system like? So that's why I kind of bring out too. For me, I'm a person of faith. So I think a lot of times when we think about like our health journey or weight journey in general, and again getting back to this concept of weight be, and we can talk about Dr. Berry at the end, may be about, it'll be in a weight journey and not just a weight loss journey because too often we focus on that weight loss. And once we get to that weight loss is like, Oh, I lost the weight and let me go back to eat and what I eat and you know, and you regain all the weight and you're back on another weight loss journey. So I really want to shift our mindset to it being a weight journey where that includes the weight loss, the weight maintenance and everything where we're doing it. So for the weight journey, it's so important not to do it in a vacuum. For me, I followed the philosophy of faith, family, friends, fitness, and food. So I like alliteration. So all those F's. So, but faith is the basis of thinking about it. You know, really for me Biblically, what does the Bible say about health and taking care of our bodies and being able to stay healthy and using that as a support in that some people who are a part of a faith community, maybe your church or synagogue or your mosque, it has some resources that you can use to build into that. So if faith is important to you, don't exclude that from the journey of your fitness journey. So that's one of the things. So it's creating support with what we already have versus looking at it. Now, and that's, you know, probably more of the touchy-feely time. For me on my fitness journey, I would say friends were important. I have a very good friend and she to me was the key to unlocking my weight loss journey. And to be perfectly honest, because I am such a perfectionist, I can be very hard on myself. So you know, I'm like, oh, I didn't make that 30 minutes. I didn't get two and a half hours, this and this and that. And so one day I was talking to her about how frustrated I was about losing weight and my fitness journey and she just stopped me and she was like, be nice to Sylvia. I like her about her saying that just like it hit me. I'm like, yeah be nice. Because when you're kind to yourself, you're not holding or nice to yourself or to anyone. Be nice. Because most women were very caring and will help people. We're not going to be, you know, a kid comes to you and like, you know, mom, I didn't, I wasn't able to get a hundred on my test this week. You're going to be like, that's okay. You got an 89 and it's all right. You'll try harder next time. Let's figure out what we can do to get those grades up or to see why you miss those points. So that same kind of kindness that we would extend to other people, we have to extend to ourselves. So, okay, this week I wasn't able to make it in two and a half hours, but let me look back and realistically think why that was, oh my goodness. You know, it was close to the month. I had to get all those charts and I had to submit on my work at work. There was a lot going on, that was an obstacle. It's not an excuse. It's an obstacle to me getting this work done. So it took me getting that workout in, all right, but now that identified the obstacles, what could I have possibly done to do and instead to get that workout in instead, or what? How could I have set myself up to make better food choices? Okay. I know that it was a week that was filled with PTA meetings, soccer practices, football practices, dance practice, whatever. And so realistically me thinking that I was going to cook dinner every night, didn't it make sense? But maybe instead of us rolling up to a fast food place, I could've just like meal prep and make like chicken. It used some big chicken or some enough food for a day or it could have gone to a healthy place and gotten a family meal pack that we could have actually had two days of leftovers from. So those are the kinds of choices when you're being kind to yourself. So I talked about faith, I talked about family, talked about friends first and then family. So the family is a tricky one, right? (Let’s talk about, yes.) Because sometimes family can actually, it can help or hinder on the weight loss, on the weight journey. Because let's say, and especially for moms, they're like, I hear this all the time, my kids don't like eating that or my husband does not like eating that. And then, and that's true, there's data to support that, right? Actually, for married couples, that data was an in married couples and I'm probably could work for common law couples too, but for married couples that you're more likely to adhere to your diet plan or your healthy eating plan if your spouse is involved with you. And also in the first year, an interesting fact in the first year of marriage, you more likely to gain 50 pounds. So there's a newlywed 50 too for women. Because we start heated up to that. So you know, so having that your partner, your spouse involved with you is so key because it will help. But what do you do if they're not involved? Like for me, I love my husband. He supports me as much as he can, but he has been blessed with a great metabolism. He got a six pack from drinking a six pack of coke. Like he just gets, it just comes naturally. He doesn't have to work out. So he can't really be on this journey with me because he can't get it. So he just eats what he wants to be. Right. I'll ask him, I'm like, can you go get me some fruit bars and then wanting, the one time I asked him for that and then he came back with like a box of Gelato and I'm like, ah, the nutritional content of this is very different like you're not helping me at all. He was like, oh, it's just ice cream. Yeah. Dr. Berry: That's usually what I get. I usually get like, well, my kids don't eat that way. My family members don’t eat that way. Maybe I don't have time to cook two different meals for two different groups of people. Dr. Slyvia Bollie: Exactly. Well, what I'll say is don't make it hard for yourself. And that's what I did. So number one, I shifted my mindset rather than say, you know, oh, I don't have them and he's not helping me, or my kids don't want this. I said, okay, well this is another form of mommy me time. I get to eat, mommy gets to eat what she wants to eat, they can eat whatever they want, but this is my me time. This is something I'm doing just for me. I'm going to eat this salad for me. I'm going to eat this kale for me. And that's how it's for me. You know, I'm buying my own personal grocery. Actually, now that are kind of territorial. They're like actually had guests recently and they were eating me, I'm special low carb bread and I was. (The guest bread is over there.) Why are you eating my bread? So yes it does. But that's how I changed my mindset about it. To make it easy on myself, I keep the protein the same, but I kept the carb so we can eat the same protein. So be it chicken, be it turkey, be it fish, I eating it. That's me. You know what I mean? They're not even that. But I keep the protein the same for the most part. And then I keep the vegetables the same. I'm lucky to do, especially my son loves all vegetables, so I keep the vegetables same, but I cut the carb or switch to the carb about. So I’m in a family of big rice eaters, they like a lot of rice. Try to get them to eat brown rice is hard. They like white rice. Dr. Berry: The brown rice talk over here. It doesn't even, I know exactly what that white rice. Family is life. I know that life is life. Dr. Slyvia Bollie: So they're not trying to have that. Sometimes if I get the right brand, like Uncle Ben's friend of brown rice. I can interchange it out, but it has to be the first day, you know, its very thing. So anyway, that being said, I've changed the carb about, so I just do a half a plate of vegetables for myself or I might do cauliflower rice for myself and then they can eat that. And that makes it very easy because then I, or I've put a salad, you know, then that way I'm not fixing to different meals. We're sharing the same protein. We're sharing the same vegetable is only a quick, simple thing that I have to do for myself. Dr. Berry: I love how you talked about having to make them the mindset shift first before the action occurred. Whatever that action is. Cause I think that you know, really slows a lot of moms down. They may know, they may read all that they needed to read and they see all the videos needed to do. And they have that first step really doesn't happen and nothing subsequently is successful. Dr. Slyvia Bollie: Well, I have been, you know, practicing now in the past five years. I've seen, I've had what, 15,000 plus patient encounters and I started obesity. Yeah, I know, right? They check this data and I'm a nerd, y'all know, I know this data. So, and then I, you know, and then I started weight loss doing, you know, 40% weight loss exclusively in 2017 and late 2016. So I've seen lots of patients, right. And one of them, and so I can, but I will say when it comes to weight loss, weight management, 90% of it is the mind. It's the mind. Because when you, you know, the old song says free your mind and the rest will follow. Once you make that mind shift, then these things that seemed hard, that seems like it's that were quote-unquote excuses your obstacles, you find a way around them. You find a solution for them but it, so I really, I’m a big proponent, a big advocate of the mind. I recently was working with someone and they wanted me to just like, give them formula. Just give me some exercises, just give me some things and it realistically you don't need me to do that. There are billions of exercises you just go on YouTube. I love to search for it and find new people to do that. There are billions of diets and the data supports the best diet for you is the one that works right? The one that you can stick to. So it really comes down to me helping you change your mindset. And I don't do it alone. So when we talk about the team, the other part of your team is figuring out what those mindsets are. For a lot of my patients that they will end up going to see a therapist or a psychologist because there is deeper than the weight. I always say weight is not just a number, it's a story. There's a story behind what got that person to that weight. And once you unlock that story and figure it out, then both as the physician, both as the clinician but also as them for themselves, then we can figure it out. So sometimes we, they end up needing a psychologist on the team and not just the provider, a physician on their team to help because there's a lot of comorbidities like depression, anxiety, trauma, PTSD. A lot of that is tied into weight as well. Dr. Berry: I know you said you were taking out they were comorbidities that are there. (I know.) Obesity-related. Because I remember the bill. Nope, that was it. So now that you have a team, right? You have your mindset has shifted, right? I'm a busy mom. Right? Like I have mentally made that leap. Right. Then I'm ready. Right. What do I do next? How do I start? And I guess is that, would you say that's the start of their weight journey? Like when does that actually begin? Dr. Slyvia Bollie: Yeah, I would say your weight journey starts, once you decide and you make that change that you're ready to do it. No one can force you. No one can talk to you about it. You know, it's almost, I think last time we talked about I make it analogous for those who are in medicine or in healthcare to smoking cessation. Like when you stop smoking, quitting smoking, right? If you've ever been with this smoke grip, to get them to actually quit smoking as a matter what you put on the cigarette pet, where you put on the team, it doesn't matter. So we rate it. We say you're either pre contemplated, meaning you're not even thinking about it. So don't even talk to you, contemplating, you're thinking about it. Got some idea, but you're not ready for action yet. Grant action based and then you're in maintenance and then relapse. And so I treat obesity just like that, which is model for change. That's the formal name of it. So, so when you now are conscious that you've really wanted to change and you're ready to, so you're in the contemplation stage, that's step two. So now you're ready for action and to make the change. So I think yes, the mind shift changes number one, and then ready for action. So I think number one, I tell people to identify, and I can send this to you, the link, I put it on my website, I made a little graph or sheet that kind of follows my weight loss journey. So you'll be able to go directly to her site. Download that. Yes. Dr. Berry: This will be on the show note for Lunch and Learn community so you'll be able to go directly to her site. Download that, mentally. Dr. Slyvia Bollie: So now that you're ready for it and you can write down, you need to write down like acknowledge what are your barriers, what are the obstacles that you face, be it time, be it an unsupportive family. So yeah. So getting started, what I tell you to do is, so address your obstacles and create opportunities. So what I recommend that you do is write down everything that you identify as the obstacle. The common term for it is excuses. People say it's just an excuse. But again, that mindset shift, right? Excuses is a very defeating term. It makes, it puts blame on you. Like I'm not doing something, I'm supposed to do it, but I could be doing it. So I shift it from saying it's not an excuse, it's your life. It's a barrier to what you're trying to do and what you're trying to accomplish it. So instead it's an obstacle. And once you recognize as the obstacle, but that obstacles as opportunities. So now you have an opportunity to change what you're doing. So what I'll do, so like lack of time, for instance, what opportunities can you create for a time in your schedule and give yourself some options. Give yourself A, B, C, even D, E, F. So like for me, when I started back in late 2014, my obstacle time was a huge obstacle because at that time my husband was commuting about two hours a day back and forth. So that when I got home I had to take care of the baby, my little toddler. And that made it hard for me to go to the gym and exercise. Right. So what opportunities can I do? All right, well let me exercise in the morning instead. And how much time, I'm more of a morning person anyway. Let me try to get up earlier and exercise in the morning. Maybe I can get a baby stroller, like a jogging stroller. So I actually got one of those offline. Maybe I can find a gym that has childcare in with it. So I would join the gym with childcare in it. Okay, well sometimes I can't get to the gym. What can I do? Let me do some. I started actually with a rockin' body, so I started with that because actually one of my first obstacles was I didn't like exercising. At least I thought I did exercising. Dr. Berry: Very telling because I think a lot of people don't realize like that's actually alike. Dr. Slyvia Bollie: You have to like it. And that's why when you don't like doing something, you'll find any reason not to do it. So, of course, I don't have time because I don't like it. And what I realized in that, so that's actually a huge, not just a mindset shift, but also a barrier or obstacle. So what I realized is I was trying to force myself to do things I didn't like to do. So when I started with rocky and body, which was just like dancing and I am not a good dancer, but it made me feel like I was so things like do it that way. So I like doing that. It made me feel good, you know, and it has short workouts so it has some as short as 10 minutes and some as long as 45 minutes. Then I started the running, which one of my colleagues that I work with, he's like, oh he actually just turned 60 yeah, we celebrate the 60 but he's 60 years old, but he's been running for years. And he said, yeah, so 30 plus years he's done a Boston marathon, lots of things. So seeing him and just his consistency with it really inspired me. And so that's how it started. A trend for the first 10K that then I did. And because he was doing it and you know, he really motivated me to do it. And then I found I liked running, you know? And so I kept going, kept adding it, have added distance at a distance, did a marathon in 2016 and it kept doing the 10K and did my fifth monuments 10K. This year was my fifth one, four months postpartum. (Congratulation.) Thank you. So, but you don't know what you like to do until you try, you know? Whereas then I have other friends, I have colleagues, they like doing CrossFit, they like doing Hit, they liked doing weightlifting. I don't like doing that stuff. I recognize the value of it. But I know for myself I don't like it. I have to do it because it's good for the strength and aspect of it. So I say figure out what you like cause you may say I hate exercise, I don't like exercise. But really you just haven't found what you like to do. So challenge yourself to find the activity and think about activities you don't consider exercise that you do enjoy doing. Like do you enjoy dancing? Do you enjoy being outdoors? Do you enjoy, because then maybe you can find, uh, some form of exercise, quote-unquote that you enjoy doing too. Dr. Berry: What I love about what you just said, especially cause it's kind of eye-opening, is that a lot of us when we'd say, well, I don't have the time to exercise. Where we're really saying is I don't like that exercise that y'all want me to find time for us. So I'm not going to find time to do it. But once you find something you like, whatever that something is from an exercise standpoint, all of a sudden you'll wake up early in the morning and you'll stay up late at night, you'll squeeze it in during lunch. You'll do things for stuff you like which makes sense. Right? Again, when we got to the food we like, we'll do whatever we got to do for that food. We like, right, when you have an activity we like, we'll do it. We ever have to do. And I think once we hold up that same appraise with an exercise, whatever that exercise is for you, you'll find the time, right? Yeah. Some kids got to go to sleep, right. You know, family guy, you're taking it, you do that time to kind of be by yourself. And I liked that you said maybe you don't have time to go somewhere. Right. Maybe there's some stuff you can do even in your own house to kind of maximize the free time that you do have. Dr. Slyvia Bollie: Exactly. And that was another, you brought up a good one. Another barrier, right? Healthy food doesn't taste good to me. Like that was probably, you know, is it, like I said, it's been five years. I forget where I started. Right. We want to front and act as we've been there. I've always been healthy. I've always been on this witness. No, I did not like healthy food when I first started. So that was my first month to set shift for me. It was just like, okay, well how I actually worked around this because I'm a foodie? Both of my parents owned a restaurant when I was a kid. I grew up like just immersed in food. Culture food is a big part of my life, but what I challenged myself with was how can it, rather than saying I don't like, maybe again, I'm not liking the healthy food I'm choosing. Or I'm choosing tasteless food. I'm not applying the same principles of Buddhism to my food, my healthy food. So what I will do is challenged myself to make my healthy food as delicious as possible, but still healthy and to find healthy options when I go out to eat. Because you know, again, being busy, I do have to eat out a lot. I do sometimes some weeks of his very busy. I may not have the time to cook the way I want to, but let me challenge myself to find those restaurants that have healthy options and let me challenge myself when I cooked to make it delicious, healthy, and delicious. Not just something dry or blend because I say I'd want to eat healthy. Don't punish yourself, enjoy what you're eating, but just try to stay within the parameters of making it healthy. Because to me, if you're a good cook, if you're a true foodie, then you can find deliciousness and make deliciousness with anything. Anyone can make it delicious. If you get to put a whole stick of butter in it and half a cup of sugar, but it takes real skill to make, you know, some quinoa delicious or it seemed to make this tofu delicious. So that's what I've been, what I challenged myself to do. And that's kind of how I worked around the barrier of not really finding healthy food at that time appealing. Dr. Berry: When we talk about healthy food, right? Because this is personally, I always run into the issue right? I'm a very visual person with the food and some of the foods that they called healthy I got to ask that question, it's not even a secondary question. Some of the food that they called healthy really don't look good. Like Hey, I haven't even like tasted it yet. But sometimes that mental barrier, they even taste food that's healthier for me it's difficult because I'm, "oh that food doesn't even my...what is that?" And I that's, that's sometimes I get, what am I looking at right here at the hospital and they do this, they always have like a vegetarian section. This thing that it looks like meatballs, but I know for a fact is not a meatball. And then it's almost like hard like a rock. Like it's just like, okay. And that's what always gets me like, and I know that's probably going to get a lot of moms out there, right? Like the food don't look good to us. It's difficult for us to even put it in our mouth to eat. Dr. Slyvia Bollie: Exactly. So what I would challenge you to, what I would say to that is you're right then don't eat what does it look good to you? Like personally for me and, and that's again about knowing yourself and that mindset shift. I don't like big food and I shouldn't call it big, but I don't like to look for light foods. Big chicken. I told you I like chicken. Finally, I found one brand that actually does taste like chicken and it's made from, but when I read the ingredients like you when I know what do I really want to eat this, like wheat, soy and some kind of fungus, but it really tastes like chicken. But before that, I don't like those like big meatballs. I don't like big things like that because you're right, psychologically I'm expecting the taste, the texture of a meatball that I'm used to. And then when I get this and my brain is like automatically going to think it tastes gross because you know, it's not the meatball that I'm used to. So I would say focus on what you do like. So if you like vegetables, so initially within, you know, I know that I like vegetables so a lot of my things is stir fry. If he even looks on my Instagram page and stuff like that. There are a lot of stir fries because I can eat vegetables. There's a lot of eggplants. I like, eggplant is hardy. There is a Portobello mushroom, it's hardy. So more of the more vegetables which you know the plant-based community or argued that it's healthier for you anyway and cleaner for you than eating something that's processed to look like me in the first place. And so I would say if you identify that, then don't eat it because already if you don't think it looks good and you're right, most of the food is person visual and not only visual but also smelled too. So if you have that perception before you even put it in your mouth, it is not going to taste it. Once it hits the cognitive part of your brain, you know, it's missing all those functions. It’s missing the texture, it’s missing the taste that you're expecting and no one would like that. So don't eat it, don't eat it. Find something else that is appealing to you. Like maybe make the list of it. Now it is more challenging for those people who say, I don't like vegetables, which I do run into people like that or I only buy fruit. That again adds into your team, which is the second part. So you asked how do you get started? So address your obstacles and create opportunities to is assemble your team. Like we talked about your support system and your structure. I use the principle of fitness inspire through teamwork. That's my handle or whatever, FITT. So we need a team, right? So who's on your team? So maybe you need a Dietitian on your team professionally because you don't like a lot of foods. Or you have health conditions like diabetes, hypertension, prediabetes, insulin resistance. You have conditions that do require special attention to come up with a specialized or individualized food plan. And I'd tell people all the time, why haven't a physician? So if you can find an obesity medicine physician in your area, you can go on the OMA website, which would come put in the show notes also. They can help you get started. But when it comes to nutrition counseling, I'm the type of person, I like to acknowledge my limitations and my training and it helped my patients get to where they need to go. So I said doctors, we do drive-thru nutrition counseling. That's for many reasons like you know what I mean? Like you go drive-thru, we tell you a couple of days. Don’t eat carbs, don't eat sugar. But when you go to a nutritionist, they give you like a full four course meal and nutrition counseling because they can go through in detail, they have the time, go through detail and to see what it works for you, what doesn't work, and look at everything like that and come up with a very detailed plan. So I always recommend if you have a lot of barriers to things you like, dislike health condition. He should see, it starts with your physician. But definitely seeing nutritionists to help you on your team. And the team that I use, you know, as I said, I use my F so you know, faith, family, friends, if a physician or primary care provider, psychologist, dietician, you know, so a comprehensive team is important to help you with your weight journey. Dr. Berry: That's beautiful. Okay, I'm a busy mom. Right? I made the mental switch, I got my team together. I’m starting to identify what things, I will make time for it, right? Because we know the time is there, right? We've already, the mentorship has already said, but you know, time is there. So we already know what the time is there and now we're starting to identify this is, I like this exercise. I don't like this exercise. I'm going to lean towards this way over here and now we're even starting to like even say, you know what? Maybe I can eat healthy right now and I'm asking it as a little bit later as far as, especially when we talk about eating out because I always get that excuse, I am eating healthy and I'm doing everything like well how come I haven't lost my 20 pounds yet? I think that's the part of the journey that I feel like people would hit the stop sign and breaks and that's when they kind of get off. Right? Because, they, for some and again, and maybe kind of going back to having more realistic goals. Right? But they don't, right? But they don't, right? They say I haven't lost my 20 pounds and now they're back to see you because they say, Hey I did all these things and the weight's not coming off. Right? Like what do I do? Dr. Slyvia Bollie: Alright. So going back to the steps, let me just reiterate one more time. So getting started. So I address obstacles and create opportunities, assemble your support team. And then the third thing is to act daily. Do something daily towards those goals that you have set. So even if you can't get your 30 minutes in one day, okay, do one minute. Because I find when it comes to mindset comes to momentum. You just got to keep going. I don't allow myself to go more than 48 hours without exercise. And because I find that that third day that's when the inertia or the laziness, that's it. And it gets harder for me to get back on my routine. I mean, unless of course, I'm sick or something like that. There've been times when I've been sick and I had to go for a week. But since it started, so that third day come hill come high water, I'm going to do some. And where there's just one minute of a plank. I view my time bank of fitness as a bank account, right. Rather than viewing it like I have to do 30 minutes each day. No, I have to get in two and a half hours this weekend. However, I get that two and a half hours is fine. So if I just do 10 minutes today, but over the weekend I can do an hour, then it's all working towards the same goal rather than see a very rigid that you have to do 30 minutes every day or something like that. So break it up how it works for you. So just something every day, maybe today I'm going to, instead of having that chocolate chip cookie at 3:00 PM, I'm going to have, make a choice and choose to just have an apple at 3:00 PM instead. So that's what it means to do it by acting daily. Now when you talk about it, and I wanted to make sure we clarify that before we shift into the weight because the weight loss part of it, because you're right, the struggle is real. So this is the way that I talked about this, which I mentioned in the first podcast, was just that, number one, we've got to think about a couple of things from evolution or hysterical, whatever you believe in and point of view. We were not made to lose weight, right? Weight has an advantage, excess weight. The reason why we have this adipose or this fat tissue is to protect this and to serve as storage for energy, to serve as the storage for food, for times of scarcity. Right? And so I always tell my patients who have obesity and they left. I hope you will too, that if we were in like caveman times or they would be queen and the king of the jungle and I would be eating like this is real, right? You have a protective advantage of where you are. But unfortunately, as we have now moved into food positive times where we don't need this extra adipose or this extra tissue to hang out as we did before, now the body is not used to getting rid of it and certainly not used to getting rid of it as quickly as possible. So we know from a lot of studies that have been done like this showed the biggest loser study came out and it showed that most of those people who lost all that weight so quickly to a very intensive process with a lot of team of people. For those people, they gain most of the weight back. And part of that, when they looked at the biology of it, their body set into motion a whole process for them to regain their weight. Like their metabolic rate slowed down. There was a release of hormones that made them hungrier, that made them not process the fat in sugar as well. So there was a lot going on for it because of the fact that they lost the weight so rapidly and how much of the weight was lost. So we know that you know, we have physiology fighting against this in many ways. And then also psychologically as you're alluding to, is just the fact that, oh, I'm not losing weight, how I feel or would the as quickly as I feel. And so then we do other things and we'd go back into old habits as well that too. So when we talk about weight loss is they're complicated, but then from a more practical perspective, so that was how the nerdy science kind of stuff and the psychological stuff. But let's be real. It took you 50 years to gain that weight. Why do you think you should lose it all on 50 days? Common guys, give us some time. (I love it.) That rapid weight loss is very traumatic for the body. It is. It is. So the body's going to say, pola, pola, pola, pola. We starving. Why are we losing so much weight? Let me slow down this process a little bit. Let me give myself time to get used to all these changes. And so you may experience what is called a weight loss plateau. Now there's controversy. Some people don't believe in it, this and that. I believe in it. I've seen it and I think the science does support it and it makes sense like your body needs time to get used to the changes that are being made. So I think during those times when you feel like the weight is not coming off as quickly as it should, that is definitely the time if you don't already have a good support system to seek it out. And again, I mean no shade to any of their specialty or profession, but I know the training that I got as I transitioned from internal medicine, so obesity medicine, I learned a lot about what to do during those times and to really about treating obesity as a disease. So that would be a great time if you are, do have access to an obesity specialist or clinician in your area to try to seek one out, to see if they can help you lose weight. Now in terms of what you should look for in one, I think that probably should be a whole another set very, because I could go on for a long time. But you do need to seek help to help you through the weight loss plateau. So that help, just in short may include dietary changes. It may include behavioral changes and it actually should include a lot of those. And then sometimes if you already optimized on all those things, especially, I'm sorry, a key one for working moms, I should say sleep. You need seven to nine hours of sleep at night to lose weight. That is because all of our natural weight burnings, that burning hormones are weight loss hormones. They are reset when we sleep and when we get into the right circadian rhythm, and that takes about seven to nine hours at night. And then also stress, you need your stress level to below. So stress management is a key part of it because people who rate their stress levels as moderate to high, on average, we weigh about 11% more than people who rate their stress levels as low. So you need to really make sure that those are in place. And then if all those things are in place, then this is when a physician or clinician may say, maybe we should do weight loss medication and there are several on the market that had been approved to help treat the disease of obesity and to help with weight loss. So that's when, and that's what we may need to almost quote unquote trick the body out of this kind of Plateau state or non-weight burning state. Dr. Berry: I love it. So after an action, what's our next of a plan or action? So we've got action, we're doing it at least a minute. I love that at least a minute because I think sometimes the moms do feel guilty. They do feel guilty, (We do.) Just couldn't get it, I wanted to and so and so happened. I know I'd be working out like I tried to work out in the mornings, but usually, my twins usually toward that, right? They wake up early, someone's got to be with the other along the way. And it's usually me. Right? So I know there are always obstacles that are in a way. So I do love that we give them an opportunity to say no, you know, it's okay. Just put it in the bank. It's not a race. We just need you to get there. We just need you to get there. Had to be the first. We just got to get you to that point every single week. And I love when I stay up. When they get to point in there the action and they're losing weight and now they're feeling good about themselves. Right? Like what? Like what do you do? How do you counsel them to stay on it, right? Because again, I love the fact that we really call it a journey, right? Because this is something that as a lifelong thing that they need to like handle it. What are some of the things that you've seen that's caused people to maybe backslide a little bit? And what are some of the tips that you have to say like to keep on going? Dr. Slyvia Bollie: So the next stage in the stages of changes is maintenance, right? So you guys what, we're in action, now we just need to maintain it. You've already addressed some things. So lack of results is a key thing like you mentioned. So people who may lose that initial five to 10 pounds and get it off very quickly because it's more water weight and people in the body was ready to give that. But then you get to a place where maybe raw now five to 10% of your body weight and then your body kinda plateau or as not losing as quickly. So people get discouraged and the negativity sets in. I think it's very important then to again, tap into your team and figure out what's going on. That's the time to make their appointment with someone that's to talk to your friends who are on the journey with you. Those people who are going to support you, your family, your faith, those things to keep you on the journey. And that's the glue that's kind of keeping you going during those times when you may feel discouraged on your own. Because everybody will feel that way. I think number one, again, a mindset shift is just knowing that this plateau or this lack of results as part of the journey. Number two, knowing that it's a constant journey. So you mentioned something very common, like yeah, I have the five months old now. She often wakes up, but if you follow my Instagram stories, you'll see her in that video with me. Right? So that means maybe I have plans to go out for a run that morning, but she woke up. So now we may be doing a carry fit or like a baby carrier exercise instead. And I'm just lifting weights with her or, you know if she won't let me put her down or I'll put her in a thing and exercise in the swinger or something. So you know, knowing that it's going to be constantly something. Something will always be there. That's the other mindset struggles. Not just because, okay, I've declared this thing and I'm going to do it. That is going to be quote-unquote easy. It's not going to be easy. There were always been some barrier there, but you get better at figuring out how can I navigate around that? So that's why I say mindset is so important because that's what's going to help you to maintain and continue the weight journey. So now that you've lost the weight or a year in the process of losing the weight continuance to go, and so that's how I know in the office and in the clinical setting how I support my patients. So number one, showing up, right? Sometimes you have a tendency to hide when you haven't reached the goal or the goal is not going the way you want. Don't hide, still, show up. Come to your appointment. Call your friend, call your trainer and I'm so sorry my fitness trainer friends are going to be so mad at me. Yes, fitness trainers, they're been important. You know, I'm more like individual because my exercise is more of my me time. But definitely if you struggle with being alone or working out alone, get a trainer, get someone to help you. And I'm actually going to get a trainer later on this year too because they can help you get to that next level of fitness that you want to get to or you need to get to. So yes tapping into the resources you need, show up using your team and still continually reevaluating what is working, what isn't working and knowing that you needed, you're going to need to change. Like I can't tell you how many times I would come to feel like I was finally in a group with especially fitness and I focused on fitness. But the food, of course, is the number one thing for weight loss. But fitness helps them so much. So I would get my fitness schedule down and then my husband's work schedule would change and I'd be like dad, waking up baby. And so, you know, it's always going to be something. I think that's what I've learned and that's life, right? There's always going to be something. But your ability to adapt, which probably it could still see as we talk. It helps out so much. Right. I just added a fourth A so I had a sense and assemble. I had act now I have, did I just already forget it? This is the sleep deprivation can get but no, but yeah, I just added a fourth A to it though. So you have assessed, you have, so you acknowledging those barriers. You had to assemble your team, you have acting daily and then assess. So constantly reassessing what needs to change, what you need help with that so important. Dr. Berry: I love it. Before we get you out of here, again amazing teaching education and I know obviously we talked about the moms, of course, busy dads. I know y'all out there clearly, but we got to talk about the moms because you know, we know how hard they work. Before we let you get out of here. Right? Like what I need you to tell everyone, like again, we've talked about before, how can they get in touch with you, teach you, learn from you. What is out there that they can kind of consume cause I think, uh, you know, they're going to listen to this and then go back and listen to episode 93 and then be like, wow, this is the person that I need to follow. How can they follow and learn and continue to kind of even follow your journey that you're still on as we speak. Dr. Slyvia Bollie: Yeah. Well definitely through social media. I have a website that is drsylviagbollie.com. I also am very active on Facebook. I do weekly live postings where I teach on different topics and I'm committed to trying to do those weekly now. I also post regularly on Twitter, on Instagram, just to keep us all motivated on our fitness journey. And that's my main goal, just showing real-life examples of trying to fit into in fitness and fit in healthy eating and so busy lifestyles, especially as a working mom. So there's social media is the best way. Dr. Berry: Okay. So I ask all my guests on the podcast, how is what you do helping to empower busy moms across the world empowered themselves for better health? Dr. Slyvia Bollie: I think what I'm doing is helping busy moms across the world because I'm empowering us to just be ourselves and work within those confines would be in ourselves. Work within that rather than trying to fit any mold, fit any model and putting yourself on there. Like you mentioned a lot of guilt, a lot of pressure. Like I, my goal and how I hope to help all of us is to just help us realize that number one, it's possible to fit in fitness. It’s possible to fit in healthy eating. And it doesn't have to be the way that anyone else does it, but in a way that works best for you. Dr. Berry: Love it, love it. Again, Lunch and Learn community, I want to thank that Dr. Bollie for coming on the second time and dropping even more gems. And she did the first time and you know, blessing us, educating us, and really getting this right and together, especially for the busy moms out there. I know a lot of them are. I know a lot of them in the Lunch and Learn community who are starving freedom. So I like this. So again, thank you for joining the show today. Dr. Slyvia Bollie: Thanks. Bye. Download the MP3 Audio file, listen to the episode however you like.
Oi! Oi! Well here we are....at long last.....we present to you a long time supporter of the podingtons...all the way from that America....Mr Daniel Sant. If only Ager was here to settle their BEEF on air live! Nate and Boardy sat down with Dan and semi regular guest Polar Explorer Dr. Pop Bollie Beckers to talk about everything from collecting The Fall records and obscure one sided Japanese Oasis 12"s to having to sell out your accent and say "pass me the wadder" to buying 11 pairs of trabs in one day. Nate goes all gooey eyed over YouTube videos and his crush on Rob Moran while Bollie gets animated about haberdashery. Boardy gushes about his players at the recent DxP games day at temple of Boom and Sant explains all about Super7. Everyone buzzes of Gehenna. Alot. The squadingtons take a deep dive into the world of Santa Carla and the conundrum that we all wanted to be Tim Cappello in 1988. Also we run our first on air competition where you can win loads of Super7 goodies. Listen to the episode and figure out the answer the the question and leave us a 5 star review on iTunes incorporating it!
Introduction... On this week's episode of the Lunch and Learn with Dr. Berry we have our first guest of year Dr. Sylvia Gonsahn-Bollie, America's Favorite Obesity Doctor who is here to educate the Lunch and Learn community about a real life disease process that plays a role in so many more that physicians deal with regardless of there speciality. What to look for... On today's show we are going to find out why she first became motivated to talk about about obesity so freely, how she helps in the battle of weight loss and just how many people are able to maintain their weight. Listen out for tips on to begin the transformation of weight loss and why she HATES cheat days. Listen on Apple Podcast, Google Play, Stitcher, Soundcloud, iHeartRadio, Spotify Sponsors: Lunch and Learn Community Online Store (code Empower10) Pierre Medical Consulting (If you are looking to expand your social reach and make your process automated then Pierre Medical Consulting is for you) Links/Resources: National Weight Control Registry Obesity Medicine Association Obesity Action Coalition Dr. Bollie's Website Twitter Facebook Social Links: Join the lunch and learn community - https://www.drpierresblog.com/joinlunchlearnpod Follow the podcast on Facebook - http://www.facebook.com/lunchlearnpod Follow the podcast on twitter - http://www.twitter.com/lunchlearnpod - use the hashtag #LunchLearnPod if you have any questions, comments or requests for the podcast For More Episodes of the Lunch and Learn with Dr. Berry Podcasts https://www.drpierresblog.com/lunchlearnpodcast/ If you are looking to help the show out Leave a Five Star Review on Apple Podcast because your ratings and reviews are what is going to make this show so much better Share a screenshot of the podcast episode on all of your favorite social media outlets & tag me or add the hashtag.#lunchlearnpod Download the MP3 Audio file, listen to the episode however you like.
"WE'RE BACK!" (said in Ray o' Today voice obvs) Today we are joined by the myth, the legend, the genuine Freak on a Leash, a man who once reenacted the teleport scene from Terminator in the Star and Garter.....The Doctor of Pop himself Gareth "Bollie" Beckley. Bollie regales us with tales of Lego mini figs, the levels of coats required to live as a true Mancunian and his love of children's chocolate. We talk (AGAIN) about the latest phase of play testing for Mantics "Hellboy" Boardgame, a hardcore punk rock beginners guide and the usual stuff.... regulars will note we don't cover a film....you'll have to wait until next episode for that!
This week on Databank Brawl with Joseph Scrimshaw: Bollie Prindel v Korr Sella. The concept is simple. Two Star Wars characters, pulled from the StarWars.com Databank, are pitted against each other in a fantasy fight in which the results are determined by Joseph and his guest(s). From the minds of Ken Napzok (The Napzok Files, co-creator of Jedi Alliance) and Joseph Scrimshaw (comedian, writer, host of the Obsessed podcast), and Jennifer Landa (actress, host, crafter, contributor to starwars.com) comes the ForceCenter Podcast Feed. Here you will find a series of shows exploring, discussing, and celebrating everything about Star Wars. Subscribe on Apple Podcasts and Google Play. Listen on TuneIn, Stitcher, Spotify, Podomatic, and iHeartRadio. Follow us on Twitter @ForceCenterPod. To suggest a fight or character, use #DatabankBrawl Support us on Patreon: www.patreon.com/forcecenter Purchase Merchandise on Tee Public: www.teepublic.com/user/forcecenter --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/forcecenter/message
X Factor's Reggie 'N' Bollie join Mirror Online showbiz reporter Vicki Newman (@Vicki_Mirror) to discuss the results of this year's final. The boys, who came second place on the show in 2015, talk about Rak-Su taking the crown and why they think it's so great that the judges have no power at the live shows now. They also discuss parting ways with Simon Cowell's label Syco, setting up their own record label and working on their upcoming album #xfactor For information regarding your data privacy, visit acast.com/privacy
In this short but very special episode, we talk to X-Factor stars Reggie and Bollie! They reveal why they got told off for being too happy, and where Cheryl takes people for posh nosh. Plus there's some exclusive celebrity chat about taking the bins out. This podcast was recorded live at Camp Bestival, where we did a Scummy Mummies show at the same time Reggie and Bollie were on the main stage. Listen in to find out who got the biggest audience. Reggie and Bollie are on Twitter, and tour dates can be found at reggie-n-bollie.com. We're on Twitter (@scummymummies), Instagram, and Facebook. Please send your confessions to scummymummiespodcast@gmail.com and visit us at ScummyMummies.com. If you like the podcast, do tell your friends! Thank you for listening! See acast.com/privacy for privacy and opt-out information.
This is what you want to listen to if you want all the gossip from Jennie's wedding, another amazing Lips Are Moving, an exclusive Reggie and Bollie chat plus much much more!
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