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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035597 | [S1] So it's predicting. [S2] It's predicting. [S1] And then it's making, it's making a call on how to protect you based on its prediction. [S2] That's it. And that call is avoidance, right? So instead of going on fight, flight, or freeze because there is actually a lion, that's why I coined the three Rs of avoidance b... | 22.32 | 2.802498 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035597.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035598 | [S1] Mm. [S2] That makes so much sense. So your grandmother gave you this incredible gift where she forced you to face something, to approach it, right? [S1] Mm-hmm. [S2] This fear of people. How did that experience help you get to become a professor at Harvard? | 20.16 | 3.450126 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035598.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035599 | [S1] But I won. [S2] [LAUGHS] [S1] I won. Can you believe it? I became the first Latino president of the Anxiety and Depression Association of America, and it could have been taken from me if I listened to what this woman said to me. [S2] By yourself? [S1] By myself, and that's the, we are the worst problem. We are, we... | 28.32 | 3.010568 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035599.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035600 | [S1] Yeah, like if somebody said to you, "Why don't you just leave your son on the side of the road?" You'd be like, "Are you fucking crazy?" [S2] Yes! [S1] But we listen and indulge other people's opinions about things that really matter to us, and then we avoid it. [S2] And then we avoid it. | 18.84 | 3.487184 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035600.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035601 | [S1] And it begins with the stories that you're telling yourself. And CBT and the tools, I keep hearing approach, approach, approach. We've learned pause, we've learned, uh, to change the narrative. [S2] Which is shift. [S1] Which is shift. And now we're learning approach. Is approach always the answer when it comes to... | 23.48 | 3.451038 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035601.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035602 | [S1] Okay. [S2] So approach, to me, has been always the answer because, uh, if I stop and think, my brain can be really an asshole sometimes. [S1] Yes. [S2] And so, you know, shifting our perspective is very helpful. And sometimes we have to shift to even be able to approach, right? Sometimes what we're saying to ourse... | 22.24 | 3.409253 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035602.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035603 | [S1] You know, even if she just started to approach, to use your terms, the less stuff. [S2] Yeah. [S1] She just started to declutter, would that shift the feeling? | 12.8 | 3.383157 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035603.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035604 | [S1] Right? So if I do this, does it keep me stuck? If I do this, does it keep me feeling comfortable, so to speak? If it, the answer is yes, you're avoiding. [S2] What are the top things that your patients come in and are struggling with, and how does that connect with avoidance? [S1] So, | 19.56 | 3.368484 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035604.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035605 | [S1] Mary came in because she was in a job that she hated. [S2] Yep. [S1] She put on £100 in that job, £100, but kept doing it because her brain said, "Well, at least I have an income." [S2] Yes. [S1] And she was facing that. She was just waiting to face the reality that she hated that job. You know, um, a CEO of Fortu... | 22.8 | 3.269177 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035605.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035606 | [S1] People getting passed for promotions. She's not getting those promotions. And she just was so terrified that she wasn't good enough. She hadn't done enough. She couldn't ask for a raise. She, she told me, "You know, if I was really good, they would have given me a raise." I was like, "Well- [S2] [LAUGHS] That's no... | 22.12 | 3.375911 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035606.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035607 | [S1] Um, those are great examples. And so as their therapist and, uh, practicing CBT therapy, are you then coaching them through the approach method? [S2] Yes. So for everybody I work with, they, they start to think of me as the avoidance police because- [S1] [LAUGHS] | 19.32 | 3.403124 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035607.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035608 | [S1] I was like, "Well, that's avoided." So the first thing we really do is we identify the avoidance. Um, I just had a patient, um, make a list of everything she's avoiding. And she's like, "I don't need to make a list." I'm like, "I'd like to see that list." Because see, we had lied to ourselves. So the first thing I... | 29.88 | 3.374266 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035608.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035609 | [S1] Wow. We are going to have you back to talk about shift, approach, align. Is that what it was? [S2] Yeah. [S1] Shift, approach, align. Um, I want to have you continue to ask, answer some more questions. So let's play the one from, is it Man-San? | 12.08 | 3.512496 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035609.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035611 | [S1] I love this question because it illustrate how we, um, can avoid in even ways that are helpful but then contaminate our life. Because basically what I hear you doing is this, to overcome your own fear, you write music and you can show up, and that's fantastic, right? But it sounds to me like you're white-knuckling... | 29.88 | 3.445979 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035611.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035612 | [S1] anxiety and discomfort runs faster than we can. So don't run away from it. Just set and make it friends with it so that you can be a full self. [S2] Is this why kids anxiety gets so much worse because we parents rush in and try to take it away? [S1] That's exactly right. I know. I, I have a five-year-old at home a... | 28.8 | 3.201534 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035612.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035613 | [S1] This is a great question and I want to widen it out because I think a lot about the fact that one of the number one things that kids fear is throwing up. [S2] Mm-hmm. [S1] Because it's a moment of losing control. [S2] Yeah. [S1] And then they get so worried that the anxiety increases when their stomach gurgles. [S... | 24.32 | 3.289154 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035613.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035614 | [S1] ... throwing up- [S2] Mm-hmm. [S1] ... that he didn't want to eat. When his stomach gurgled, he would panic about throwing up. [S2] Mm-hmm. [S1] And so how do you break this loop of fear around physical sensation? | 15.44 | 3.349709 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035614.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035615 | [S1] When they happen, we start to interpret them. I bet that Oakley thought that any kind of sensation was going to lead to vomiting, and vomiting was the worst case scenario. [S2] Yes. [S1] Right? So the first thing we need to do in case of physical sensations is actually a type of therapy called interceptive therapy... | 29.88 | 3.153208 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035615.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035616 | [S1] But it would start smaller. We started by watching videos of YouTube of people vomiting. [S2] What? [S1] Yep. I had a patient one time that we, what we did is we went out on a Monday morning at a fan-your-hall because those pubs, people vomit a lot. [S2] Oh, they stink, yes. [S1] Yeah, yeah. So our exposure was wa... | 29.88 | 3.25286 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035616.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035617 | [S1] Which is the opposite of what everybody does. Most people, when they have physical sensations, I bet our listener just runs away from it. Her heart pounds and she goes, "Oh my God, something is wrong. I need to avoid that sensation." So we try to do something to avoid it. [S2] Or you run to the doctor. [S1] Yeah. ... | 20.2 | 3.405383 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035617.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035618 | [S1] Well, hopefully you stopped them before, but what happens to you? [S2] Oh, my gosh. I, I, when you said that, my stomach dropped. [S1] Right? And, and you panic. [S2] Yes. [S1] And you're gonna run through your kid, and you're gonna grab your kid, and you're gonna hold on to that kid. Does that anxiety, that stoma... | 20.76 | 3.420374 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035618.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035620 | [S1] Got himself so worked up, he actually threw up. [S2] Yeah. [S1] And it's the exact opposite of what I should have done. So I wanna just make sure that for anybody that has had an illness and you're in remission or you have Lyme disease and it's dormant, but you're starting to feel like the symptoms are back, how d... | 29.24 | 3.507949 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035620.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035621 | [S1] ... your life. [S2] How do you know the difference? Like you said this thing about, "I just don't like heights." How do you know the difference if you're actually avoiding something that you need to approach and face in your life versus you just don't like it or it's an issue of safety? [S1] So the first one is ru... | 25.64 | 3.466033 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035621.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035622 | [S1] ... just find another job. I said, "That's strategy. That's not avoidance. That's strategy. That's fantastic." [S2] Yes. Yes. [S1] Right? But she was so trained to think about avoidance, she's like, "Am I avoiding by staying?" No, that's strategy. Sometimes you have to have strategy in life. | 13.2 | 2.881861 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035622.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035623 | [S1] Well, it seems like avoidance is very reflexive. [S2] Mm-hmm. I understand. [S1] And that it is something that you're doing because you're reacting. And I would imagine that if you got pushed to, toward the thing, you'd push back 'cause you don't wanna, versus a strategy which you can calmly, with emotional peace,... | 21.68 | 3.392183 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035623.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035624 | [S1] ... somebody. [S2] That is exactly it. That, and, and everybody, if you, if you're true to yourself- [S1] Yeah. [S2] ... and you pause and you really look at what's in front of you, you're gonna be able to smell avoidance pretty quickly. [S1] Wow. So I wanna ask for anybody that is just experiencing anxiety or you... | 21.24 | 3.378553 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035624.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035625 | [S1] I, I had composed the email back, by the way. I was about to send the email. Your family and friends, your loved one, your close friends, they are good mirrors for us. They make us better. Especially those friends that can call you in your shit. [S2] Mm-hmm. [S1] Look at them and have a conversation about avoidanc... | 29.56 | 3.325405 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035625.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035626 | [S1] I'm done with this, right? The first piece is really trying to, number one, get the person some help if they are in that level of distress. But the second one is asking how you can be helpful, okay? Because often we wanna help people, but we wanna help them in the way that we know to help. So, the example of Oakle... | 24.2 | 3.428128 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035626.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035627 | [S1] We need to learn to regulate ourselves and use those approaches for ourselves first so that we can be the best parents. Because if you're ready on the negative, you did what you needed to do to survive, right? And I bet there's a lot of mothers listening to us who are doing similar things because they feel like th... | 29.88 | 3.375494 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035627.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035628 | [S1] But you have to show up and you have to be there because I, you know, and there's this instinct. As a mother, one day I saw myself wanting to cross the street 'cause Diego's, is a big dog and I got a little uncomfortable. But I was like, "I'll hold your hand and we're just gonna wait. We're gonna pause and we're g... | 24.36 | 3.285642 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035628.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035629 | [S1] You're basically telling them that they can push the boundaries. Kids are learning by our modeling. [S2] That's true. [S1] And once we, they learn it, "Oh, kids are so good." They are gonna push a little more, they're gonna push a little more, and we then stop giving a little more. And so in situations like this, ... | 25.08 | 3.347854 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035629.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035630 | [S1] It's true because they're uncomfortable being alone in their bed. And so you're teaching them to tolerate that discomfort. [S2] That is, and that's a skill they need to learn for the rest of their life because they're going to have to do, it's called emotion regulation psychology. And you're teaching them basic em... | 29 | 3.427586 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035630.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035631 | [S1] Yeah, but instead of running to mom and dad's room, we're running to the vodka bottle, or we're avoiding the email, or we're holding on to the application because that's a way to avoid the risk or the pain or the, like, fear that we have. [S2] And we're just building more pain, more fear, and more discomfort. [S1]... | 24.84 | 3.57215 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035631.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035632 | [S1] I'm so glad you didn't become a medical doctor. [S2] [LAUGHS] [S1] But you went into psychology and that you do what you do. You are a gift. Thank you, thank you, thank you for being with us. Um, you are gonna come back again and again and again. [S2] Thank you, Mel. This has been so delightful. You are amazing. F... | 26.4 | 3.299811 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p74_BV19a4y1q7Yz_p74_m4-dialogue_1035632.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617553 | [S1] Hunger, cravings, appetite. In fact, you have been asking for Dr. Amy Shah to come on the show. Her latest book, I'm So Effin Hungry, Why We Crave, What We Crave, and What to Do About It. Dr. Amy Shah's here to tell us what to do about it. Dr. Amy, it is such a pleasure to meet you. [S2] Oh, such a pleasure to be ... | 25.16 | 3.552725 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617553.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617554 | [S1] in their life, I listen to them differently than I listen to a medical doctor. [S2] Mm-hmm. [S1] Who is figuring this out in her own life, who is also a nutritionist and understands it from the inside out. And so I'm thrilled that you're here and I wanna start with, so thank you. [S2] Thank you. [S1] You're welcom... | 19.72 | 3.505946 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617554.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617555 | [S1] Oh. [S2] That's not hunger. You're no longer hungry. [S1] Yeah. [S2] You're actually pretty full, extra full, right? But you're working on that cravings pathway. And that cravings pathway is super strong. It's the same cravings pathway that | 15.16 | 3.398483 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617555.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617556 | [S1] Alcohol uses, drugs, sugar, um, so desserts, um, so cravings is a dopamine pathway. [S2] Huh. [S1] Whereas hunger is your natural need to get nutrients. Hunger, | 17.56 | 3.448023 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617556.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617557 | [S1] Actually, you can go for many days, even a month, without food. [S2] A month? [S1] Yes. People fast for a month. Um, from my background, um, my family is Jane and they fast for long periods of time and there is a fasting month where you actually eat nothing and just drink water. | 18.72 | 3.424882 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617557.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617558 | [S1] ... to let you heal, right? [S2] So, hunger is like this, this need to eat. [S1] Yes. [S2] Right? That is tied to the biological imperative to stay alive. Appetite is the desire for food. [S1] Mm-hmm. [S2] And we've all had those periods in our life where we've felt sick. I mean, my, my, uh, allergies are crazy ri... | 28.48 | 3.340447 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617558.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617559 | [S1] Yeah, you actually say that in this book, that you say that, you know, you get into these sort of habits of eating unhealthy things, the pulling up at the drive-through and ordering the extra large fries and the burger on the way home from work, and then you feel like crap, and then you have a craving, and then yo... | 24.48 | 3.532926 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617559.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617560 | [S1] Think about it. Um, have you ever been to Miami? I always talk about the Miami phenomenon. Okay. When you go to Miami and the first time I went, I was in med school and I saw all the flashing lights and the people and the music and the craziness and I was like, "Oh my God," my dopamine receptors were firing. [S2] ... | 26.36 | 3.404178 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617560.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617561 | [S1] And then on day three of being in Miami, all of a sudden it doesn't seem loud, it doesn't seem as entertaining. You, you need to turn the volume up. [S2] Yeah. [S1] You need to go to the club now because you're kind of used to it. You, you don't even feel excited or happy just from being out in the street. You act... | 29.24 | 3.409981 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617561.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617562 | [S1] All of this sweet food, this processed food that they don't occur in nature, that dopamine explosion happening day after day after day, it lowers your, you know, you're not even as happy anymore. And so the problem is you need more and more and more to get that same dopamine release. And guess what happens, Mel, o... | 29.8 | 3.429437 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617562.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617563 | [S1] Because you want it again. [S2] You want it again. [S1] There was something that you just said that really caught my attention. I've never heard anybody say this before. It's that you get the dopamine rush from eating things that are not available in nature. [S2] Yeah. [S1] Can you explain that? | 17.12 | 3.295383 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617563.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617564 | [S1] When you eat an apple- [S2] Yes. [S1] ... you get the sugar. [S2] Yeah. [S1] But you get water, electrolytes, you know, antioxidants. [S2] Yeah. [S1] And fiber. [S2] Yes. [S1] Most importantly. That, um, is how sugar is made in nature. So you see a fruit tree, um, your dopamine pathway we think was made | 21.08 | 3.472905 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617564.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617565 | [S1] to help us survive and want to find that tree with the ripe fruit to keep us going, to keep us agitated enough to like try to look for more food just to keep us surviving. [S2] Okay. [S1] Now, take it, you know, thousands of years later, we have ultra-processed foods, which I will define for you later. | 20.4 | 3.521014 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617565.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617566 | [S1] ... or being in South Beach. [S2] Yeah. [S1] Yes, it's like boom. [S2] Boom. [S1] And then you have a drop, and then you crave the candy bar or the whatever it was that you just had that was ultra processed. So what is ultra processed mean? [S2] Ultra | 14.2 | 3.438137 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617566.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617567 | [S1] ... process is really simple. If you could not make it in your kitchen, or any kitchen- [S2] [LAUGHS] [S1] ... because the ingredients are not ingredients of food, then it's ultra-process. Ultra-process means you cannot recreate that food in your kitchen, even if you have access to any ingredient in the world. | 19.56 | 3.449559 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617567.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617568 | [S1] Okay. So I want to make sure that everybody just heard that. So one of the reasons why this is so important, and we're going to keep digging into the connection between your cravings and your appetite and your hunger and how this is attached to dopamine. [S2] Yeah. [S1] The rush of dopamine, the drop of dopamine, ... | 29.48 | 3.46262 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617568.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617569 | [S1] Yes. [S2] Why? [S1] We are starting to understand that ultra-process foods not only make us more inflamed, which we can talk about why inflammation is bad, but it makes, it ages you. It gives you cancer, diabetes, heart disease. That's the root of all of it. It makes you sad, anxious, and it lowers your length of ... | 28.88 | 3.42552 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617569.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617570 | [S1] And yet, Mel, we live in a world where kids are eating over 70% of their diet is ultra-processed. [S2] Wow. I think I gotta back up a minute. [S1] [LAUGHS] [S2] And just, and, and, 'cause there's so much to learn. This book has so much research in it, and it also has so many, what you call hunger hacks, which I lo... | 29.48 | 3.392013 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617570.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617571 | [S1] And so if you feel full, um, you won't want to eat food. However, the cravings pathway kicks in, so you may want to eat desserts, but you won't want to eat real food. So a quick way to test this- [S2] Yeah. [S1] ... is would you eat a bowl of vegetables right now? Are you- [S2] Right now? No. [S1] Then you're not ... | 29.48 | 3.416181 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617571.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617572 | [S1] We now know, Mel, that our brain is not just in charge of our cravings and our mood and the way we show up in the world. We always think, "Oh, if you feel sad, you should just think, you know, do therapy or- [S2] Right. [S1] ... start to think good thoughts." [S2] Right. [S1] But we now know that there's this conn... | 23.76 | 3.479756 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617572.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617573 | [S1] Okay, so when we are formed, um, when we're an embryo, they're connected. [S2] Mm-hmm. [S1] They're one. And then they stretch out and they move apart to the different ends of the body. [S2] Yep. [S1] So you could say that they kind of happen from one ball of cells. [S2] Yep. [S1] Um, and we can definitely say now... | 27.16 | 3.421295 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617573.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617574 | [S1] has a bigger impact on our brain than we ever thought. A bigger impact, so big that you can transplant the gut from one person to another and completely change their mental health. [S2] Oh, I read about that study. [S1] Yeah. [S2] Where they su- they did, they switched guts in- [S1] Yes. [S2] Was it mice? [S1] Yes... | 27.64 | 3.371159 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617574.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617575 | [S1] Dr. Amy. [S2] No. [S1] Dr. Amy. [S2] So we, we now know that the gut microbiome has so many signaling pathways to the brain and sometimes the bacteria are louder actually than the brain, which is your question, like which one's louder? [S1] Right. [S2] If the gut bacteria want to send a signal to the brain, they p... | 25.72 | 3.473734 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617575.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617576 | [S1] and you gave them the microbiome from a schizophrenic human- [S2] Okay. [S1] ... uh, person who was diagnosed, and then a microbiome from someone who was not diagnosed with schizophrenia. Put that in mice into their gut, and you mix them up. The researchers were able to tell which mice got which gut bacteria, just... | 25.96 | 3.420954 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617576.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617577 | [S1] Based on the microbiome bacteria that they fed them? [S2] Exactly. [S1] So, I wanna get a visual here. [S2] Yeah. [S1] Because I can't stop thinking about the fact that everybody's obsessed with chat GBT right now. [S2] Yeah. [S1] And AI and how you just insert this thing and it spits out that thing. [S2] Yeah. [S... | 23.16 | 3.487426 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617577.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617578 | [S1] In my mind, what I'm visualizing is I'll take what I ate for lunch. So I had a salad, I had a handful of walnuts, I had a couple scoops of a chocolate mousse keto thing. [S2] Delicious. [S1] I had, um, a coconut macaron. [S2] [LAUGHS] [S1] [LAUGHS] I had a keto chocolate peanut butter little cup thing. | 24.68 | 3.575506 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617578.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617579 | [S1] And I'm thinking that all of that represents input into, like, the chat- [S2] Yes. [S1] ... GDT, and then something else gets spit out, and what gets spit out from that is a message to my brain. Am I getting, am I tracking right? [S2] That's exactly- | 15.76 | 3.473932 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617579.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617580 | [S1] and sending it to the gut. So the gut's like, "Oh, yeah, it's sugar because I, I knew it was coming because I felt it from the mouth." [S2] Okay. [S1] And now you guys are telling me the same thing. So everything matches and they, you get the response. So it's, they like work together- [S2] Wow. [S1] ... in unders... | 17.8 | 3.522623 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617580.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617581 | [S1] It's amazing how sophisticated our bodies are. [S2] It is amazing. [S1] Like as I'm mindlessly chucking walnuts into my mouth, I'm not thinking about the fact that there are these neurotransmitters, there are these hormones, there's all this signaling going on. And so you, in your book, Dr. Amy, you write that if ... | 27.64 | 3.305791 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617581.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617582 | [S1] And it's not your fault because your brain and your hormones are getting triggered by all this ultra processed food. [S2] Yes. [S1] And the ultra processed food it sounds like is food that also keeps you craving it. [S2] Yes. [S1] Because it's not occurring in the natural world and so your brain is like, ding, din... | 23.4 | 3.47869 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617582.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617583 | [S1] Yeah, it's the Miami Beach phenomenon, right? You get to South Beach and you're like, "Whoa, I want," like your brain is like, "I feel good right now and I want that again." And then it's, "I want more of that again." [S2] Right. [S1] And the problem with our world is we're not educated about that. [S2] Right. [S1... | 29.52 | 3.444666 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617583.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617584 | [S1] Well, you know, when we hear food, you think calories. [S2] Yeah. [S1] You think, like, how many grams of fat, how many grams of sugar? I don't, I, I've never talked to anybody about the fact that there is this dopamine, serotonin. All of these hormones are impacted by it, and it's also being driven by this kind o... | 29.48 | 3.501202 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617584.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617585 | [S1] Yeah. It, you know, the thing is first understand that food creates mood. [S2] Food creates mood. [S1] So we're always trying to find out ways to make ourselves happier. [S2] Right. [S1] Think more clearly, be more satisfied, right? [S2] Mm-hmm. [S1] And so that's why I got so interested in this work because with ... | 28 | 3.324227 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617585.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617586 | [S1] ... through food and the actions that we take on a daily basis, why are we talking about this? Why isn't this first line therapy? Um, there's really good research, uh, a new study from South Australia that the combination of diet and exercise- [S2] Yeah. [S1] ... was 1.5 times more effective for depression than th... | 25 | 3.316897 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617586.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617587 | [S1] Now explain why, because that's a big research result, that just through food and exercise- [S2] Yeah. [S1] ... it's, was found to be one and a half times more effective than medication alone. | 12.48 | 3.369315 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617587.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617588 | [S1] And if you think about it, they actually even put therapy and medications, kind of the traditional treatment into one category. [S2] Okay. [S1] And they compared that with changing your diet, with changing your sleep, your exercise, lifestyle habits. [S2] Okay. [S1] And they said, "We should be prescribing this as... | 29.56 | 3.531929 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617588.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617589 | [S1] ... that, yes, do all the things, but also change the way you eat, change the way you exercise, get more sunlight. [S2] Well, you might be depressed and anxious and struggling with a lot of stuff because of what you're eating. [S1] Yes. [S2] And because of your lifestyle right now. And so I think it's really great... | 29.56 | 3.464863 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617589.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617590 | [S1] In the past, it was thought, well, you can't really do anything to boost the dopamine levels in your brain. Like food has no connection. It's down here, the brain is up here. [S2] Right. [S1] So everyone used to say, well, it doesn't really matter. It's just about calories, you know? But now we know that eating mo... | 29.48 | 3.411847 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617590.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617591 | Cherries, um, are all things I re- have a huge list of, because you might not like cherries, you might not like, you know, might not tolerate dairy. [S1] Right. [S2] But you could do soy and you could do- [S1] Yep. [S2] And so, um, you can eat these things. So what I would suggest is say you're having a breakfast in th... | 29.88 | 3.468088 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617591.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617592 | [S1] You want to eat things with higher dopamine, that are going to boost your dopamine level. [S2] So give me an example of what would be a great thing to eat for breakfast. [S1] So I love cottage cheese. [S2] Okay. [S1] Okay, so I know cottage cheese is controversial. [S2] Why is- [S1] You can do yogurt instead. [S2]... | 28.68 | 3.29958 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617592.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617593 | [S1] Wow. [S2] Yeah. [S1] Is it any good? [S2] It's delicious. [S1] Okay. Who knew? Cottage cheese. [S2] And you can- [S1] It's like, it's the new cauliflower. [S2] It's the new cauliflower. [S1] It could be a pizza if it wanted. [S2] It, it can turn into anything. [S1] [LAUGHS] [S2] Um, so, co- cottage cheese in the m... | 24.72 | 3.422036 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617593.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617594 | [S1] So Serotonin is kind of the calm, chill, um, happiness hormone. And so that's a nice one to do maybe in the evening. [S2] Okay. [S1] Because you wanna say, "Hey, I want to boost." So tryptophan is the amino acid as | 15.04 | 3.461588 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617594.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617595 | [S1] You might have heard of tryptophan 'cause of turkey. [S2] Yeah. [S1] But it's also, um, ever present in eggs. It's in, um, also dairy food, lean meats, fish. Um, and the way you can actually really get your zen feeling from that- [S2] Yeah. [S1] ... is pair it with a complex carbohydrate. So sweet potato or, um, s... | 29.88 | 3.496058 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617595.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617596 | [S1] ... for obviously mood, but also for sleep, 'cause serotonin is very close to melatonin. [S2] Huh. [S1] And those people who struggle with nighttime awakenings should try the serotonin-boosting foods in the evening. | 15.32 | 3.489117 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617596.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617597 | [S1] Wow. Um, let's keep going, 'cause you've got so many hunger hacks. Like, let's talk about, there was one thing that you said that was very interesting, that sometimes when you feel hungry, you're actually thirsty. How do you know the difference? [S2] Yes. [S1] Hunger | 15.8 | 3.650507 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617597.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617598 | [S1] and thirst are very closely related in the brain and it's often mistaken. At, and as you know, often when you go on a health plan, what trainers, they intuitively know this, they'll say, "First thing you do is drink 80 ounces of water." [S2] [LAUGHS] [S1] And I said, I always used to say, like, "There's no science... | 27.36 | 3.310427 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617598.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617599 | [S1] ... something. [S2] There's no, our kidneys are very smart, very good at kind of titrating, um, how much water, uh, electrolyte balance we have. And so, you know, you wanna drink about eight ounces for every hour that you're, you know, eight hours a day. [S1] Okay. [S2] So maybe more like 64, but that's even not s... | 29.64 | 3.489019 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617599.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617600 | [S1] ... calm the hunger. Because when you're dehydrated- [S2] Yep. [S1] ... your body sends you thirst, but it also feels like hunger. And so when you're adequately hydrating, you're able to kind of, um, feel fuller because you're not getting confused. And so I think it's an easy, super easy thing anyone can do, is in... | 27 | 3.49221 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617600.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617601 | [S1] So if anytime I feel hungry, should I drink a cup of water? [S2] Yes. [S1] Or do I ask myself if I want vegetables? What's the trick? [S2] So both. [S1] Okay. [S2] So when you're trying to navigate this and you have, first of all, take out as many ultra-processed foods as you can. [S1] Okay, that's step one. [S2] ... | 22.24 | 3.518752 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617601.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617602 | [S1] ... food, if you can't- [S2] It's going to be hard to do, no. [S1] Okay. [S2] But we'll say, instead of 60% for adults or 70% for kids, we would want to go to 40 or 30%, right? [S1] Okay. [S2] So it's the occasional ultra-processed food. | 12.8 | 3.518952 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617602.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617603 | [S1] And so I'll ask myself, and I'm in the office usually, and I'll ask myself, "Am I hungry or am I just wanting something sweet?" [S2] Okay. [S1] And that's the first question. And then I'll ask myself that's vegetable test. Like should I eat, um, you know, would I want a bowl of vegetables right now? No. | 17.84 | 3.151125 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617603.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617604 | [S1] ... with yourself, right? We're always trying to be the most authentic version of ourselves, and that goes with, what does my body want right now? What does it really want- [S2] Yes. [S1] ... versus what is the world telling me, um, I want? And if you're on a sugar and processed food cycle, you can't hear your own... | 21.44 | 3.318118 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617604.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617605 | [S1] How, can you explain the cycle? 'Cause I think a lot of us are on the cycle, but we don't realize it. [S2] Yeah. [S1] So, like you, right around two o'clock, we have a colleague who I adore, who always has dark chocolate. [S2] Yes. [S1] And I've worked with her for long enough that now two o'clock rolls around and... | 24.64 | 3.462036 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617605.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617606 | [S1] Explain the craving cycle. [S2] Yeah. [S1] So that we can spot it when we're in it. 'Cause I'm assuming that is a craving cycle I'm in. [S2] Yes. Okay. This is the best way to think about the craving cycle. [S1] Okay. [S2] When you eat something that you badly crave, it's pleasure mixed with pain. | 21.8 | 3.521504 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617606.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617607 | [S1] I crave that glass of wine or two glasses of wine at the end of the day. [S2] Yes. Yes. [S1] And it's almost like if I don't get it, I'm irritable. [S2] Yeah. [S1] And I just, I, I don't feel right. And that's, that's the cravings pathway right there. | 12.56 | 3.439267 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617607.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617608 | [S1] So, it's interesting to hear you describe it like that because I'm sitting here trying to think, have I ever felt that with an apple? [S2] No. [S1] I'm like, no. Have I ever felt that with broccoli? No. But I do feel that in both the case of chocolate, I feel it sometimes in french fries. [S2] Yep. [S1] Or if we g... | 24.24 | 3.400165 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617608.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617609 | [S1] ... shove a croissant the size of my man hand here. [S2] [LAUGHS] [S1] I've got pretty large hands, that I feel that conflict. The first bite is heaven. [S2] Yes. [S1] And then I start this conflicted- [S2] Yes. [S1] ... inner dialogue around it. What is actually going on inside of us that creates that inner confl... | 22.2 | 3.353815 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617609.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617610 | [S1] Like releasing dopamine from food or video games, Instagram. We live in a world where you could actually deplete your dopamine and you'll feel exhausted and you'll feel, it'll feel like ADHD. You can't concentrate. [S2] Mm-hmm. [S1] It will feel like you're not really interested in anything anymore. Life isn't, it... | 26.2 | 3.317054 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617610.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617611 | [S1] ... of hunger and cravings. [S2] Yeah, it's extremely important to know the difference and to know the difference, what's happening in your brain and your body. [S1] Okay. [S2] When you're hungry, you have hunger hormones like ghrelin that are released to tell you to get nutrients from food. It's the way we surviv... | 24.04 | 3.510568 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617611.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617612 | [S1] also have to do with survival, but it's telling us to go for the high-impact foods. [S2] Okay. [S1] So cravings is the pleasure hormone cycle. It's a whole different pathway. Does not use ghrelin. | 16.16 | 3.327775 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617612.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617613 | [S1] It is going through the dopamine pathway. [S2] Oh. [S1] Completely different area of your brain. Hunger and cravings are completely separate. Now, they obvi- obviously pair together in many, in many ways, like when women diet all the time. If you have lived in this world and you have, um, ever been on some crash d... | 29.36 | 3.381204 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617613.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617614 | [S1] But so does the volume of your ghrelin. [S2] Why? [S1] Because your body is sensing. | 6.92 | 3.363835 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617614.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617615 | [S1] ... that you're not eating enough, that you skip meals, that you might be going into a deep caloric deficit. And so it is turning up the volume. So on the hunger side, it's turning up the volume on ghrelin. [S2] Mm-hmm. [S1] On the craving side, it's turning up the volume on dopamine. So the two separate pathways ... | 29.88 | 3.475557 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617615.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617616 | [S1] and for desserts and just, your hunger is just out of control and so are your cravings. [S2] Wow. So that's fascinating to know that it's two different pathways. [S1] Yeah. [S2] That a craving is very different and it's signal and part of the dopamine cycle. [S1] Yes. [S2] And that gremlin, is that what it's calle... | 18.64 | 3.436014 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617616.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617617 | [S1] But it's ghrelin. [S2] Ghrelin. [S1] Ghrelin, Leptin, um, Neuropeptid YY, CCK. We have all these hormones that are supposed to remind us to eat, to re- tell us we're full. That's all part of hunger. Um, the craving pathway is the one we struggle with all the time. It's the, it's the dopamine pathway. That's- [S2] ... | 24.12 | 3.517645 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617617.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617618 | [S1] I, that, I, I really get this, I think. [S2] Yeah. Yeah. [S1] I get this because what I'm realizing is you have a biological need to feed yourself or you will die. [S2] Yes. [S1] But most of us are not struggling with our biological need to eat. We are struggling with the dopamine cycling and crashing and drive th... | 29.12 | 3.411995 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617618.mp3 | [
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