Transcript

Usher Vlog Channel/ 04 September 2022

From The Ben Shapiro Show · Episode page · Watch on YouTube

· 51 min · 8,166 words · 49 timestamped sections

This is the full, timestamped transcript of "Usher Vlog Channel/ 04 September 2022", an episode of The Ben Shapiro Show published September 5, 2022 (51 min, about 8,166 words). It mentions 28 people, works and ideas, including Leptin, Obesity, Kidney function, Dementia, Winning at Weight Loss 2.0.

Who speaks in this episode?

What is discussed, and when

  1. – 5:00: hemoglobin A1C, Obesity, Dementia, Kidney function
  2. – 15:00: The Biggest Loser
  3. – 25:00: Dementia, Rita Black
  4. – 30:00: Pinterest
  5. – 35:00: White blood cells, C-reactive protein, Dementia, Kidney function
  6. – 40:00: Leptin, Cytokines, C-reactive protein, Leaky gut syndrome
  7. – 45:00: Leptin, Obesity, Leptin resistance, Dietary Inflammatory Index
  8. – 50:00: Harvard Health Newsletter, Leptin, Leptin resistance, Obesity
  9. – 50:44: Winning at Weight Loss 2.0

Notable quotes from "Usher Vlog Channel/ 04 September 2022"

  • I was at an oncology nursing lecture and one of the speakers and cats was speaking about obesity and cancer i was sitting in that audience and i felt ashamed that i had let…
    about Obesity · at
  • With him and be as healthy as i could be also my parents both passed away from forms of dementia and in my reading i've discovered that obesity and inflammation can impact the…
    about Dementia · at
  • And recommitting to their goals so this webinar came about as a result of the winning at weight loss online show where i did an interview series where i interviewed 28 experts about topics related to weight loss and wellness.
    about Winning at Weight Loss 2.0 · at
  • Swelling and pain this increased blood flow to the area of injury causes an increase in white blood cells and these white blood cells protect us against invaders and bacteria it's our body's way of defending and repairing damaged tissue.
    about White blood cells · at
  • Dementia and people with depression have been found to have higher inflammatory markers like c-reactive protein digestion can be impacted by damage to the lining of the gut and…
    about C-reactive protein · at
  • Cycle the cycle can continue so our immune system can detect a threat and it releases cytokines activate our immune system so cytokines are pro-inflammatory they interfere with…
    about Cytokines · at
  • So another thing that can happen is that inflammation interferes with the body's response to leptin i didn't know a lot about leptin until i started researching this and then i…
    about Leptin · at
  • Weighed 100 pounds to over 300 pounds so amazing that one section of the brain could lead to this so leptin resistance is thought to cause obesity overweight people produce…
    about Leptin resistance · at

Who and what is mentioned in this episode?

People

  • Rita Black — Person · 1 mention · first at
    Reprogram ramming my brain and believing in what was possible helped me and some of you may remember rita black she was on my show and she talked about our conscious and subconscious mind and she actually used hypnosis to help.
  • Corinne Crabtree — Person · 1 mention
  • Stephen Guise — Person · 1 mention

Books & papers

  • Harvard Health Newsletter — Book · 1 mention · first at
    These are foods that are good to eat this was taken from the harvard health newsletter chronic inflammation has been linked to cancer heart disease diabetes arthritis depression and alzheimer's so by increasing our intake of tomatoes fruits.
  • Mini Habits for Weight Loss — Book · 1 mention

Companies & orgs

  • Winning at Weight Loss 2.0 — Company · 3 mentions · first at
  • Winning at Weight Loss Online Show — Company · 1 mention · first at
    And recommitting to their goals so this webinar came about as a result of the winning at weight loss online show where i did an interview series where i interviewed 28 experts about topics related to weight loss and wellness.
  • The Biggest Loser — Company · 1 mention · first at
    Usually doesn't stay off and it can come back very quickly anyone that's watched the biggest loser on tv knows that most of those contestants even though they've lost over 100…
  • Pinterest — Company · 1 mention · first at
    Fitness and health surround yourself with inspiring messages you can find them on pinterest and things that just help you feel good don't dwell on failures from the past yes i…
  • Zoom — Company · 1 mention

Products & tech

Concepts & topics

  • Leptin — Concept · 9 mentions · first at
  • Obesity — Concept · 8 mentions · first at
  • Kidney function — Concept · 3 mentions · first at
    Practitioner and i transform my life by losing 80 pounds after working with my amazing coach i improved my kidney function and lowered my hemoglobin a1c and i'm now on a…
  • Dementia — Concept · 3 mentions · first at
  • Leptin resistance — Concept · 3 mentions · first at
  • hemoglobin A1C — Concept · 2 mentions · first at
    Losing 80 pounds after working with my amazing coach i improved my kidney function and lowered my hemoglobin a1c and i'm now on a mission to help others achieve their health…
  • White blood cells — Concept · 2 mentions · first at
  • C-reactive protein — Concept · 2 mentions · first at
  • Cytokines — Concept · 2 mentions · first at
  • Winning at Wellness Method — Concept · 1 mention · first at
    Your dreams what if support was available to you along the way the winning at wellness method is a three-step process where we explore then evolve and empower by exploring we…
  • Leaky gut syndrome — Concept · 1 mention · first at
    Digestion can be impacted by damage to the lining of the gut and leaky gut syndrome can happen where we have increased intestinal permeability and food and other substances leak out into our abdominal cavity causing.
  • Dietary Inflammatory Index — Concept · 1 mention · first at
    To limit secondhand smoke and smoking and to manage stress so there's a thing called the dietary inflammatory index it's based on what people see reactive proteins were after…
  • Standard American Diet — Concept · 1 mention · first at
    Trans fats vegetable oils lots of sugar cholesterol so mainly the american standard american diet falls into that category of inflammatory food not a surprise that it also seems to be linked to the obesity epidemic in this country.
  • Mediterranean diet — Concept · 1 mention · first at
    Whole plant foods fiber phytonutrients a lot of these are found in the mediterranean diet higher scores are linked to increased risk of heart disease and decrease kidney liver and lung function like i said at the start of my weight.
  • Macrophages — Concept · 1 mention · first at
    Chemicals belly biopsy of obese individuals was found to be swarming with macrophages are inflammatory cells they get stuck and fuse into giant cells a hallmark of chronic inflammation inflammatory compounds spill out into.
  • Book club — Concept · 1 mention

Sponsors

Full transcript with timestamps

thank you for joining me today a little about me i am an oncology nurse practitioner and i transform my life by losing 80 pounds after working with my amazing coach i improved my kidney function and lowered my hemoglobin a1c and i'm now on a mission to help others achieve their health goals and feel as amazing as i do my aha moment came in september of 2018. i was at an oncology nursing lecture and one of the speakers and cats was speaking about obesity and cancer i was sitting in that audience and i felt ashamed that i had let myself go and that i had gotten up to 236 pounds but i also felt hopeful that i could change she really emphasized that obesity was a modifiable risk factor and i knew that i wanted to lower my risk for disease so these are my before and after pictures when i was heavier i was happy and i had a rich and full life but i worried that my life would be shortened and i have a

young son and i wanted to be around to see him grow up and i wanted to have the energy to keep up with him and be as healthy as i could be also my parents both passed away from forms of dementia and in my reading i've discovered that obesity and inflammation can impact the brain and cause some disease so i wanted to do the best i could for myself to optimize my health and lower my risk factors for developing dementia down the road in my 80s so by optimizing wellness we create improved health lower cancer risk improve our confidence our body image have better self-care and take control over our diet and lifestyle my questions are is it impossible for you to improve your health on your own do you feel like you already know what to do but you aren't doing it are you overwhelmed with the amount of information available and confused about where to start do you lack the motivation to get started on your health journey does

self-sabotage keep you from achieving your dreams what if support was available to you along the way the winning at wellness method is a three-step process where we explore then evolve and empower by exploring we dive deep and uncover the root cause of excess weight and the obstacles preventing achievement of ideal weight and health goals we evolve by releasing our old patterns and working on mindset and habits that set us up for success and then we empower you to use these new skills to achieve and maintain health goals the benefits of achieving health and weight goals are the improved health markers like lower cholesterol lower hemoglobin a1c and so forth less joint pain improved mobility more energy less brain fog increased confidence decreased inflammation improved immune system those that i've worked with have really benefited one of the people that followed my summit said that they followed some of

the recommendations for a week and already lost five pounds another client had actually followed recommendations and was close to needing insulin and has since lost weight and the doctor actually lowered the dose of medication and someone else thanked me for helping them get on track and recommitting to their goals so this webinar came about as a result of the winning at weight loss online show where i did an interview series where i interviewed 28 experts about topics related to weight loss and wellness at the end of the show i sent the viewers a survey to determine what topics they would like to learn more about and this webinar was created to address the top three topics from that survey these topics include creating many habits that set you up for success shifting mindset to achieve lasting weight loss and reducing inflammation to optimize health so we'll start off with the many habits

for long-term success and i love this quote by aristotle we are what we repeatedly do excellence then is not an act but a habit so we can be excellent by just getting in the habit of doing things repeatedly so a lot of what i'm going to tell you about is based on a book by stephen geiss he wrote a book many habits for weight loss that i found very helpful to me his emphasis was being consistent so basically as long as we don't stop making progress we will eventually get to our goal and behavior change results in biological change so if we keep changing our behavior will we result in internal changes as well one push-up a day is what he started his exercise habit with so he says set a silly stupid goal one that you could do no matter what the plan's flexible and it's adaptable to you sets you up for success and helps reroute patterns that cause weight gain so we look at habit formation how we

implement them and how we sustain them for success there's motivation and willpower these two are strong things that help us do anything really two mechanisms by which we consciously take action our motivation and willpower motivation is our desire to act and willpower is the decision to act regardless of feelings it's a bad idea to rely on motivation first it's tough to get motivated all the time because motivation isn't reliable and it's a poor foundation for behavior change conflicting motivation this comes up a lot and i think of this as kind of good and evil or your healthy self and your unhealthy self having a battle so you might be motivated to eat healthy but you're also at the same time motivated to eat the donut so your general desire is the motivation to eat healthy but the momentary desire is the motivation to have that donut and then you can think about it in different ways you want to be healthy so

you don't want to eat it but you want something tasty so you want to eat it you want to fit in with your co-workers who are eating donuts you want to eat it but you don't want to gain weight so you don't need it but you want to you know be ready to put a bathing suit on so you don't need it so you can see how it's really a coin flip as to who's going to win that battle so momentary motivation is messy complex and unpredictable it's influenced by various factors the context the reality our stress level what sort of internal dialogue we're having that's our emotional state but what happens to our motivation to do positive things when we're having a bad day or when we're depleted of energy we know the odds of those things happening are less and less so our general motivation is simple and stable it's tied to our values and our goals and our reason for the desired lifestyle that reason rarely changes

overall we won't eat those donuts because they're unhealthy and they keep us from our goal but the problem is general motivation isn't always strong enough to defeat motivational influences and willpower that's our decision to act regardless of how we feel so you can have a good reason to do something but you don't want to do it but you can still do it anyway that's a better starting point for action than motivation a good behavior change strategy must be able to succeed in the worst circumstances so even on your worst day you should be able to do your strategy so we need to come up with a strategy that works when we have low willpower you can't choose how much willpower you will have but you can choose your goal which determines what they call the relative willpower strength so with weight loss we need to come up with a new set of habits and we know our current and past habits have created our current weight so if we own

them we can also see where we've done things that have created our results and to me that was empowering because once i saw what i you know the habits i had and owned my weight i was able to modify things and make changes and i realized a different set of habits would get me a different result that lasting change requires only one thing and that's consistent action over time meaning you keep working towards your goals be consistent do them every day and you can focus on dietary and movement habits those strategies have to mesh with your current lifestyle to help you achieve lasting change and think of the compounding effect as you do these little changes over time they build up so what would you rather the sum of one penny that's doubled for 31 days or five million dollars if someone offered you that penny and said hey here's a penny you get the sum of it doubling every day for 31 days or

5 million dollars what would you take well if you said five million dollars you would be sorry because at day 31 it jumps from 5 million to 10 million dollars that's the power of exponential growth that's how time and effort build over time for us as far as exercise activity and eating well as we stick with it we will see change over time so think about it you know we all want to lose weight fast and you know i'm guilty of popping on a diet where you can lose you know 20 pounds in 30 days the problem is that sort of weight loss usually doesn't stay off and it can come back very quickly anyone that's watched the biggest loser on tv knows that most of those contestants even though they've lost over 100 pounds often sadly gained that weight back in a short period of time so if you think about the other way what if you only lost a pound a month after one year you would lose 12 pounds more or less

and if you were to gain a pound um a year the difference between those two scenarios is 24 pounds which is significant for a small little change of one pound from month to month so that forward progress is often exponential and it will compounds because as you start losing how would you feel to be 12 pounds lighter than you are right now how would it impact how you feel about yourself your motivation your energy level and your willingness to go further my guess is it would be much more and you likely would end up losing more than one pound a month so food and exercise decisions create a greater difference than that one pound a lot gained or lost and every meal decision we make matters whether it's the bite slicks taste or things that we put in our mouth unconsciously those all add up over time so the good behaviors add up and ask you the bad behaviors so the smallest choices can make a big

difference in our lives so how long does it take to form a habit i always thought it was about 30 days but studies show that i was wrong on average it takes about 66 days to form a habit with a wide range of variability from 18 to 254 days the brain is slow to change and the speed is unpredictable and there's a very good chance that you won't have a new habit by 30 days that's why often these 21 or 30 day challenges don't provide lasting results because we haven't gotten in the habit to sustain them long term the brain adopts easy habits more quickly for example the habit of drinking a glass of water every morning took the study participants only 20 days to form that habit so you don't want to be fighting yourself for 30 days it's about coming up with the strategy where you can win that fight before it even begins the key to losing weight is to change your brain before trying to change your body so

we'll talk about that change happens naturally and at a slow pace so when you think about weight gain we gain weight the same way people successfully lose weight small and seemingly insignificant lifestyle choices accumulate over time into bigger changes so none of us start the new year and say this is the year i'm going to gain 25 pounds and you go on a milkshake diet and eat hamburgers and stop exercising and binge watch things on netflix those sort of changes are small and insignificant but do lead to weight gain over time the opposite is true as far as losing weight you can make small changes where you eat a little better move a little more and make changes in the other direction to lose weight and get closer to your goal real change doesn't happen from huge and sudden shifts in behavior but just gradual changes over time without a whole lot of stress so we have our bad habits which are easy

to form they're highly rewarding like a bag of chips salty crunchy easy to eat easy to do good habits are often more difficult like exercise the reward may be delayed and we often make them harder to do so one approach would be to make bad habits a little harder to do and good habits a little easier to do and by making very small changes we don't trigger our body's resistance or counter measures we're subtle and we avoid the subconscious beam resistant small dietary and fitness adjustments work the same way to avoid biological resistance as they say sneaky does it losing weight is a covert operation we don't want the body to alarm and set off homeostasis alarms we want to lose weight without triggering the body to over correct the prize would be changing behavior permanently and not relying on an extra quick fixes so what are many habits many habits are forced actions that are so small that

even someone that doesn't have much willpower can still complete them actually you can crush these many habits on your worst day not just meet them but crush them they work well when you're low motivation low willpower or high motivation in high will power situations there's no ceiling so you're definitely encouraged to do more than the minimum requirement so for example your mini habit would be to meditate for one minute you may continue this for one hour if you wish so definitely if you're having a good day you can continue on and meet and exceed your goal it's an easy behavior that you do every day it generally takes a minute or less to accomplish an example would be one push-up a day or eating one fresh vegetable per day or stretching one body part dancing to one song or walking to the end of the driveway you can do these every day even on your worst day but what often happens is that you end

up doing more and your body doesn't resist it by the time you put on your shoes walk to the end of the driveway you're already in your shoes you're already outside it starts feeling good to move so you walk to the end of the block around the block or even for a mile or two without resistance you find it enjoyable or you get in that push-up position and you do one push-up and you're like you know what i'll knock out 10 more so we do more than these habits and we set ourselves up for wins these little mini habits aren't intimidating they're easy to accomplish we're always succeeding we're always moving forward and when we're always doing something we're unstoppable and we get that forward momentum and stop sabotaging ourselves with negative thoughts we can do these habits on the worst day of our life and when we can show up for ourselves even on our worst day we won't fail so some examples here would be your

morning routine a poor habit example would be that you know you have your morning rush and you wake up early your routine is that you grab a donut and the reward is that it's satisfying hunger quickly well if you want to lose that donut habit you're going to have to find something that can still be gotten quickly and will satisfy that hunger quickly so you change your routine and grab a protein shaken instead that's a healthy habit that helps break that cycle another habit would be the poor habit of stress eating so you have stress and you want some ice cream your routine is to go eat a bowl of ice cream and the reward is a breed state of controlled calm and happiness a stress busting habit would be to put your walking shoes near where the ice cream is so now when you want ice cream you're heading towards the ice cream and you see your shoes and you put them on and go for a walk as a result of

walking your endorphins flow and you still have the common happiness that you desired all along you can let your habits destroy your health or you can create positive habits allowing you to live a healthy and happy life so that completes our section on habits and we'll segue into our second section which is mindset and lasting weight loss and for me mindset was probably the most important part of my journey to lose 80 pounds i often told people i was re programming my brain and rewiring my brain and i would say i listened to podcast daily to help me work on mindset and did a lot of belief work thought downloads and um really got to the root cause of all my negative what i call fat girl thinking so um helped me a lot for years when i was overweight i was frustrated because i felt that i could write a diet book i could write a weight loss book i had lost weight over and over and over and over i was definitely

a yo-yo dieter i knew exactly how to lose weight how to stick to diets um but you know the weight would come back so i didn't feel like i had a knowledge deficit but i didn't have a doing deficit i would do it temporarily and then i would stop or go back to my old ways so i thought this picture was great you could lead a horse to water but you can't make him drink same here you can know all the information but unless you apply it it's kind of worthless so let's talk about mindset i think for permanent change in a lifestyle it's almost impossible unless you have a healthy mindset so we really need to work on improving our mindset and setting a solid foundation for good health so working on the brain and then building on the brain to work on the rest of us we need to work on our limiting beliefs that hold us back the negative thoughts that we beat ourselves up with the emotional baggage that we use as excuses along the way

we'll talk about mechanical and psychological change and most diets focus on mechanical changes most of the times i lost weight it was fewer calories focusing on exercising eating more vegetables less sugar and very little focus on psychological changes actually i would say this is probably the first time ever that i focused on psychological changes eighty percent of for me was like psychological changes and maybe twenty percent on the mechanical so working on mindset working on the mental shifts reprogram ramming my brain and believing in what was possible helped me and some of you may remember rita black she was on my show and she talked about our conscious and subconscious mind and she actually used hypnosis to help us get in touch with our subconscious mind and if you look at the conscious mind it makes up a small portion of our brain only 12 this is where our willpower and impulse control part of our brain is and it's a

good part it's analytical reasoning it's a part of our brain that buys diet books and gym membership and knows what it takes to be good on a diet and has the self-control to say no to that candy bar and wants to be healthy and release weight for good and has a lot of self-discipline so it's you know all in unfortunately we got our subconscious which is 88 it's a huge majority and it battles the conscious mind and wants things to change stay the same it's digging in its heels it makes up our impulses desires habits and beliefs from our subconscious mind it's a part of our mind that believes it's hard for us to lose weight and it help you know we get stuck in our habits of eating in front of the tv at night or stuffing our emotions with food so when you look at your conscious mind think of an iceberg the tip is just the little part you see and that subconscious is the part below the surface and we need

to get in touch with the part below the surface to really be successful that overweight mind has a lot of damaging thoughts i have so much weight to lose what is the point i'm not an athlete my family is overweight it's in my genes i like food too much i don't like change i have bad joints so i can't exercise or i'll just gain it back so why should i even try so our subconscious mind is programmed with habits that allow us to have mindless poor eating and exercise habits and then our conscious mind beats us up over that behavior and it's a battle so one thing that really helped me was knowing our my why dig deep why do i want to change why do i want to lose weight it's not just to lose weight no it's to feel better in clothes and it's not just to feel better in clothes it's to feel more confident to feel healthier to get into shape to have that lifestyle to eat better why do all why are all these

things important so i can play with my son look in the mirror and feel good improve my quality of life live a long and healthy life perhaps avoid chronic diseases like dementia and alzheimer's feel better shopping feel more confident in a relationship and emotionally is something to definitely overcome and that would be eating any time that you eat for reasons other than hunger you're eating because you're stressed sad lonely or bored often people over drink as well so when you use food and alcohol to feel temporarily better the goal would be to feed your body with nourishing food and not your feelings and you'll be happy when you feed your body one thing that helped me a lot was a thought download a thought download is when you just take a sheet of paper and give yourself 10 minutes and pretty much dump all the thoughts that are floating in your head the good ones the bad ones the ugly ones and then just look at them

evaluate them be a little curious and compassionate and wonder why you think that and evaluate if it's true or not notice them all and then reframe them you could say something like it may be true that i'm overweight but it's also true that i'm taking steps to improve my health so you can gradually take each thought one by one and you know correct the thoughts so when we look at consistent people that you know work out and are in good shape or top athletes they have their moments of indulgence but that's the exception and not the rule when that exception happens they get right back on track they don't let it derail their whole weekend or the whole week so they might have that one indulgence at dinner and then they're right back at the gym and eating healthy the next day they don't fail their bodies they fuel them with quality nutrients they feel that they deserve a good body they're willing to put in the work and they're

living a happy and healthy lifestyle so three questions to think about that are all interrelated are our beliefs our thoughts and the words we use what do you believe you're capable of doing what do you think of yourself what words do you use to describe your goals your dreams in your life our beliefs we need to believe in our goals in order for them to come true we need to believe that we're worth the effort to go for them in the first place and we need to believe in ourselves what do you believe you are capable of doing how do you change your beliefs for me it was looking for success stories i love trolling social media and finding these people that have achieved lasting weight loss because you always hear that 98 of people gain back weight but there are people that maintain their weight for good i wanted to find out what those people were doing and how they kept that weight off for 14 years and there's a

lot of them without losing a hundred pounds with fit and fat with crin crabtree is a great podcast and i think i've listened to every episode there's hundreds of them and it really focuses on mindset and strategies for success surrounding yourself with people that have the same goals that are you know focusing on fitness and health surround yourself with inspiring messages you can find them on pinterest and things that just help you feel good don't dwell on failures from the past yes i lost weight before and gained it all back but this time is different my future isn't based on my past i'm focusing on what's possible now so what little steps do you take to make today that will help you move in the direction of the future self you desire our thoughts are also important i love this quote by henry ford whether you think you can or you think you can't you're right wow so where do you think your negative

thoughts will take you do they lead you down the negative path when you find yourself in the land of negativity reframe those thoughts and point them in a positive direction as soon as possible you cannot control your life circumstances but you control your thoughts about them for example if you take our covet situation right now you can look and think of all the negatives but you can also think of all the positives like fortunately we have zoom and internet and people can still be connected we're far more able to work from home now than we would have been 20 years ago we have the ability to connect through the internet and stay in touch with people and slow down a little bit and reconnect with family so there's a lot of positives as well and think of opportunity versus obligation do you feel grateful for the opportunity to exercise and move your body or do you resent your workout and think

of it as a chore or an obligation what kind of mindset or attitude do you think you would have if you're thinking of it as a chore do you love the chance to nourish your body with quality food simply shifting your thoughts from an obligation to an opportunity will change the way you think about events it will shift your weight loss journey from feeling deprived and restricted to feeling like you have the opportunity to have a healthy and vibrant life and i certainly feel like i've been very fortunate to have the opportunity to change and transform my life and really improve how i feel in my skin and our words are powerful and they make up our vocabulary and the words we use matter what you say can create positivity or negativity simply shifting from i have to do i get to is a huge change i have to feels like it's a tour or a punishment get to shows thankfulness or gratitude for example oh

if you say i have to visit my parents it feels like a chore you have to go see them but i get to see my parents she's thankful it's like well they're still alive i get to see them more excitement so be careful one or two words can make a huge difference replace i can't i can't do that with i'm currently learning how to so i can't cook you could change it too i'm currently learning how to prepare meals so shift those words from positive to negative and it will help you with your success what words are you willing to eliminate pay attention to those negative thoughts and change them mindset and exercise we often associate exercise with strenuous exercise discomfort and pain i've been guilty of going hardcore at the gym and working out and pushing it and then hardly being able to move the next day or the day after and um it doesn't make me eager to want to run back to the gym it's almost like we're

punishing ourselves and our body to get the results we want these extreme workouts can bring results but if the experience worsens our relationship with exercise the results won't last so i'd argue what's more valuable losing 15 pounds in a month of strenuous exercise you hate or losing no weight but creating a relationship with exercise where you end up enjoying it more i think the latter is true what if you enjoyed exercise what if you found something like yoga or zumba or something that you just loved what if you smiled when you thought of it what if you did it because you wanted to have you ever noticed elementary kids on the playground they're so happy and excited to move they run out of their classrooms skipping and jumping and hopping or what about a dog about to be taken on a lot wagging its tail and so happy when you say the word walk or they hear the leash what if we shift our

focus from our long-term relationship with exercise rather than on using it to get a short-term result if we can work on our relationship with exercise and food it will drive our results for life so there's no quick fixes those would be temporary in order to be successful and to remain successful you have to continue to grow and be willing to learn more living a healthy lifestyle has no deadline don't worry about carbs fats protein and calories only concern yourself with the quality foods you're eating no math necessary there's no finish line to cross just checkpoints along the journey healthy living is a continuous process that's never complete and it would be wise to work on improving your health from now until the day you die and i have to say i see people of all ages and i have a 91 year old at the moment getting treatment and she's in great shape she walks several miles a day she's in several book clubs and i think

she's just been following a lifetime of good healthy living so that's my goal to be like her when i'm 91. so we're on to our third section which is reducing inflammation and releasing weight honestly before i worked with my coach i didn't know much about inflammation and the link it had with obesity and weight and i would say i had a lot of inflammation on board and by correcting my inflammation it really allowed me to release weight rather easily in my opinion so we'll just do a review quickly of what acute inflammation is in chronic inflammation acute inflammation is a good thing it's our body's response to an injury so it helps to keep us healthy and healed for example if you stub your toe or cut your finger or get a splinter you're gonna have acute inflammation happening the four hallmarks are redness heat swelling and pain this increased blood flow to the area of injury causes an increase in white blood cells and these

white blood cells protect us against invaders and bacteria it's our body's way of defending and repairing damaged tissue it's a temporary response and it goes away in a few days chronic inflammation is caused by cell damage inside the body that leads to an inflammatory response this chronic inflammation can last for months or years if the source is not eliminated chronic inflammation is also called systemic inflammation it creates a chronic emergency state in our bodies that leads to health problems these white blood cells start attacking healthy tissue and organs and results increased inflammation for me i believe i had inflammation of my kidneys my kidney function was not great when i started my weight loss journey and it improved and normalized as i lost weight and reduced inflammation so i was very happy to do that but what can cause inflammation in our bodies really anything that can cause

cellular damage can trigger an inflammatory response so we're exposed to toxins poor nutrition bacterial imbalances in the gut common causes of inflammation other ones would be chronic stress that causes our cortisol levels to go up and increases our abdominal fat exposure to chemicals smoking nutritional deficiencies like low vitamin d low vitamin b12 and excess weight that can cause stress on our body in our joints and lead to other cellular damages so how does inflammation affect the body well it affects all of our organ systems to some extent our cardiovascular system ends up having a buildup of plaque in the arteries that can increase heart attack and stroke risks our cognitive function can be impacted by inflammatory cells in the brain that can increase our risk for alzheimer's or dementia and people with depression have been found to have higher inflammatory markers like c-reactive protein

digestion can be impacted by damage to the lining of the gut and leaky gut syndrome can happen where we have increased intestinal permeability and food and other substances leak out into our abdominal cavity causing inflammation systemically cancer is thought to be due to inflammation and also some tumor development is linked to chronic inflammation or irritation one tumor that comes to mind is esophageal cancer due to inflammation of the esophagus so what are inflammatory markers well chronic inflammation is not always obvious because it's internal symptoms include excess abdominal weight fatigue mouth sores skin issues brain fog and joint pain blood tests to measure inflammatory markers include c-reactive protein which is a substance produced by the liver in response to inflammation so how does inflammation cause weight gain well our body is an amazing machine and it has a lot of feedback loops and

mechanisms that help regulate everything and keep us in a state of balance but when these states are not working well it can lead to problems so inflammation is one thing that can lead to insulin resistance then insulin resistance causes our glucose levels to increase which causes more insulin to be produced which causes fatty accumulation in the liver or fatty liver in the abdomen which further worsens insulin resistance and then insulin resistance leads us to gain more weight and it's a vicious cycle the cycle can continue so our immune system can detect a threat and it releases cytokines cytokines activate our immune system so cytokines are pro-inflammatory they interfere with our body's insulin response so as we are resistant to insulin the pancreas releases more of it because the pancreas wants our blood sugar to be at a stable level this triggers the body to store fat people with insulin resistance tend to

store fat in the abdominal area this abdominal fat produces cytokines that increase our heart disease and risk of cancer this is a nice little graph that you can see you eat food basically your body secretes insulin as a response to an increase in your blood sugar the cells resist insulin so you may secrete more of it but insulin then breaks down that sugar and stores it is fat the blood sugar drops you start feeling hungry and tired and then you eat more food and the cycle continues so another thing that can happen is that inflammation interferes with the body's response to leptin i didn't know a lot about leptin until i started researching this and then i was pretty amazed leptin is a hormone that tells the brain it has had enough to eat so it's another feedback loop if the brain isn't getting the signal it can lead to overeating so resistance to leptin is thought to be a major driver

of weight gain so the hypothalamus and leptin are linked and again one of the ways our body is amazing so the hypothalamus is the master regulator of metabolism you may see the hypothalamus at work if you've paid attention to your body's temperature when you're too cold your body will shiver that's your hypothalamus trying to heat you up and when you're too hot and you sweat that's your hypothalamus trying to cool you down well it also regulates body fat so when it senses you're too thin it sends a signal for you to eat more and when it senses you're too fat it signals for you to eat less you have this area in your brain called the satiety center that controls appetite so we eat just the right amount of food so in a perfect world we should all be at our perfect weight but sometimes there's problems so let's talk about how the hypothalamus knows how fat we are our fat cells release a hormone

called leptin the more fat we have on our bodies the higher our leptin levels are in our blood so the hypothalamus can see this leptin is our fat thermostat and it down right down regulates our appetite when the leptin levels are high and thereby decreases our hunger which is a good thing that we eat less if we're paying attention to hunger so we have our high insulin insulin stores our sugar is fat the fat releases leptin which tells our hypothalamus that we have enough food it lowers appetite insulin levels drop and everything is good and we're at a good weight but then we have damage to leptin hypothalamus circuit and this can cause weight gain as early as 1840 they found an uncommonly obese woman who on autopsy was bound to have a tumor near her hypothalamus anything that harms the hypothalamus can cause obesity whether it be head trauma aneurysms or brain surgery once the damage occurs that feedback

loop is broken the hypothalamus can no longer respond to rising leptin levels so it doesn't tell the body that there's enough food on board and you keep eating people can develop out of control appetites i actually had a colleague i worked with she had a son who was high school age and he was running cross-country fit then looked like a runner well he ended up having a problem with his brain and an injury that caused damage near the hypothalamus and the satiety center so as you could imagine with the satiety center out of whack he never felt full and he was always eating they had to lock the cabinets at night or he would just eat all their food he went from being a kid that barely weighed 100 pounds to over 300 pounds so amazing that that one section of the brain could lead to this so leptin resistance is thought to cause obesity overweight people produce excess leptin the hypothalamus is resistant to its

effects and the natural feedback loop is broken so people keep eating the solution would be to reverse leptin resistance so this just shows you how the feedback loop is broken so you have your high insulin levels that decrease and store the sugar is fat the fat sen releases the leptin but the leptin doesn't make it to the hypothalamus so therefore the appetite drive is never lowered it stays fired up so to reverse leptin resistance and lower inflammation there's several things we can do one would be to skip processed food and added sugar to make sure we're sleeping seven to eight hours a night try not to eat after 8 pm because that's associated with increased leptin levels try to lower your stress level work on increasing your omega-3 intake through wild caught fish incorporate anti-inflammatory produce and fats and incorporate gut-friendly foods like fermented foods and yogurts reducing inflammation in the body can be

achieved by eating a diet full of anti-inflammatory foods reducing the intake of inflammatory and acidic foods such as processed food refried foods refined carbohydrates and sugar working to restore gut health and reversing leaky gut getting regular exercise plenty of sleep choosing skin products that are free of phthalates choose food and water bottles that are bpa free to limit secondhand smoke and smoking and to manage stress so there's a thing called the dietary inflammatory index it's based on what people see reactive proteins were after eating certain foods so they were able to determine pro-inflammatory foods that led to higher scores and anti-inflammatory foods that led to lower scores so as you can imagine the inflammatory foods were often seen in processed foods and animal products foods that have a lot of saturated fats trans fats vegetable oils lots of sugar cholesterol so mainly the american

standard american diet falls into that category of inflammatory food not a surprise that it also seems to be linked to the obesity epidemic in this country anti-inflammatory foods however are whole plant foods fiber phytonutrients a lot of these are found in the mediterranean diet higher scores are linked to increased risk of heart disease and decrease kidney liver and lung function like i said at the start of my weight loss journey my kidney function wasn't great and it did improve in time so i think by lowering inflammation i was able to improve my organs inflammatory diets are also linked to cellular aging and the elderly they found to be linked to impaired memory and increased frailty and they are associated with worse mental health such as increased depression anxiety and impaired well-being anti-inflammatory diets are linked to a longer lifespan obesity and inflammation inflammatory diets are associated with

obesity especially abdominal obesity diets low in fruits and veggies and high in meat and junk food lead to weight gain fatty tissue secretes inflammatory chemicals belly biopsy of obese individuals was found to be swarming with macrophages macrophages are inflammatory cells they get stuck and fuse into giant cells a hallmark of chronic inflammation inflammatory compounds spill out into the general circulation obesity leads to systemic inflammation including the brain

these are foods that are good to eat this was taken from the harvard health newsletter chronic inflammation has been linked to cancer heart disease diabetes arthritis depression and alzheimer's so by increasing our intake of tomatoes fruits such as strawberries blueberries cherries nuts like almonds walnuts pistachio and macadamia nuts olive oil coconut oil avocado oil these are all good oils leafy greens and fatty fish like salmon mackerel tuna and sardines those are all very good for you and avoiding inflammation foods like fried foods soda refined carbs lard and processed meat are all helpful so quick review of what we've covered we've covered a lot in the last little bit but we have talked about the benefits of achieving a healthy weight improved health less joint pain less brain fog more energy more confidence we've talked about improving our wellness and lowering our cancer risk increasing our confidence improving our

body image taking control over our diet and lifestyle we talked about how many habits can lead to big changes and help set us up for success we talked about how sticking with things and exponential growth can make impact over time we've talked about how important mindset is and working on our limiting beliefs negative thoughts and emotional baggage we talked about our conscious and subconscious mind and how we need to tap into what's hidden below the surface in order to achieve success we've talked about getting in touch with our thoughts beliefs and words that we use that describe our goals and dreams in our lives we've talked about how inflammation can cause weight gain by causing insulin and leptin resistance and how it's a vicious cycle that's hard to break out of we've talked about ways to reverse leptin resistance and improve our gut health by increasing um our intake of anti-inflammatory foods

so i ask you was our time together thus far enjoyable to you have you found it valuable have you come up with some ideas you already are excited about implementing in your life is it fair to say that using these techniques that we talked about would give you an advantage towards reaching your goal well you have two choices you can do it on your own you could take everything we covered here today and i'm sure with time and effort you could put it into action on your own and get results that you previously thought were not possible and if that were your only option it would be a worthy ideal to pursue and i wish you all the luck in the world the other option would be for us to do it together we have a chance to go deeper than we can in a one-hour webinar what if i played an active role in your results what if i took a responsibility in your success and had an obligation to your outcome what if i shared shortcuts

and resources that i used on my weight loss journey to help you get the results you want desire and frequently deserve how would that make things different do you think in that situation i could empower you keep you accountable and stack the deck in your favorite inmates to are success all but inevitable if i had such an option for you would you love to hear more about it and what it could do for you well i have an opportunity for you i'm excited to help as many people live their best life possible my day job is filled with helping people that have cancer and my goal would be to prevent cancer and keep people well and avoid chemo in the first place so i'm now coaching others to help them achieve their goals you can schedule a free call with me to discuss your goals and see how i can help you reach them you can use my scheduling link to schedule a time that works for you you can go to winning at weight loss dot

a s dot me slash strategy call to schedule a time take this opportunity for you we upgrade our phones our cars in our homes frequently now is the time to upgrade the most important thing you make yourself a priority get help you could certainly do it alone but i know i never had success when i did it alone i fully believe that having the accountability and a coach to nudge me along for the six months that i actually i was there longer for the probably eight months i had her to really help me link in those habits till they were solid is one of the things that has led to my success so far so use the link to schedule a time that works for you the website again is https winning at weight loss dot a s dot m e strategy call thank you and i hope you enjoyed this webinar

Questions about this episode

Who speaks in "Usher Vlog Channel/ 04 September 2022"?

Unknown (oncology nurse practitioner; wellness/weight-loss coach) (Host).

What is discussed in "Usher Vlog Channel/ 04 September 2022"?

In order: 0:00 hemoglobin A1C, Obesity, Dementia, Kidney function; 10:00 The Biggest Loser; 20:00 Dementia, Rita Black; 25:00 Pinterest; 30:00 White blood cells, C-reactive protein, Dementia, Kidney function; 35:00 Leptin, Cytokines, C-reactive protein, Leaky gut syndrome; 40:00 Leptin, Obesity, Leptin resistance, Dietary Inflammatory Index; 45:00 Harvard Health Newsletter, Leptin, Leptin resistance, Obesity; 50:00 Winning at Weight Loss 2.0.

What is mentioned in this The Ben Shapiro Show episode?

28 people, works and ideas are mentioned, including Leptin, Obesity, Kidney function, Dementia, Winning at Weight Loss 2.0, Leptin resistance. Each one on this page links to its own page with every episode that mentions it.

How long is "Usher Vlog Channel/ 04 September 2022"?

The episode runs 51 min; the transcript is about 8,166 words in 49 timestamped sections.

More from The Ben Shapiro Show

About this transcript: the episode's spoken words as captioned on YouTube, split into timestamped sections. Reclip.Me locates every person, work and idea in the text, keeps the time it is first named, and quotes the words around it verbatim. Last updated November 19, 2025.