Episode 599: Ilana Muhlstein: The New Wellness Obsession: Are We Taking Healthy Living Too Far?

Between Ozempic, intermittent fasting, and calorie counting, we're constantly being told what to do to lose weight and get healthier. But are these trends actually helping us, or have we taken things too far? In this episode of Habits & Hustle, I'm joined by Ilana Muhlstein to discuss the growing obsession with being skinny, why popular weight-loss strategies can backfire, and what it really takes to keep weight off. Ilana is a registered dietitian, Wall Street Journal bestselling author of You Can Drop It! and Beyond the Shot, and creator of the Daily ONTRA community. Having lost 100 pounds herself and kept it off, she's reached millions through her books, programs, and social platforms, helping people make healthy eating simpler and more sustainable. In this episode, she shares her perspective on GLP-1 medications, common weight-loss mistakes, and the habits that support long-term results. What's Discussed: (02:54) How Ilana Muhlstein lost 100 pounds and kept it off. (14:33) How to maintain weight loss after stopping GLP-1 medications. (18:24) Why feeling hungry while taking GLP-1 medications isn't necessarily a bad thing. (24:43) Why losing weight faster doesn't always mean better results. (34:01) Why weight loss plateaus happen and how to overcome them. (37:31) Why calorie counting may be making weight loss harder. (39:50) Why intense exercise can sometimes lead to weight gain. (47:35) Whether it's possible to be healthy at every size. (51:16) Which seemingly healthy foods could be sabotaging your weight-loss efforts. (57:51) Why intermittent fasting may backfire for women. Thank You to Our Sponsors! Magic Mind: Head over to magicmind.com/jen http://www.magicmind.com/jen and use code JEN at checkout. Momentous: Ready to try supplements that actually do what they claim? Head to livemomentous.com http://livemomentous.com and use code JEN for 35% off your first subscription. Prolon: Prolon is offering listeners 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit prolonlife.com/JENNIFERCOHEN https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift. Tru Niagen®: For supplements that are rigorously tested, third-party verified, and actually deliver what's on the label, head to truniagen.com http://truniagen.com Kion: Visit getkion.com/habits http://getkion.com/habits for 20% off AirDoctor: Head to AirDoctorPro.com http://airdoctorpro.com and use promo code HUSTLE to get $250 off select AirDoctor air purifiers, including the 3500, 4000, and 5500 models. Plus, you'll receive a free 3 year warranty, an $84 value, and AirDoctor's 30-day money back guarantee. Find more from Jen Cohen: Website: jennifercohen.com https://jennifercohen.comInstagram: @therealjencohen http://instagram.com/therealjencohen Books: jennifercohen.com/books https://jennifercohen.com/books TikTok: @therealjencohen https://www.tiktok.com/@therealjencohen LinkedIn: Jennifer Cohen https://www.linkedin.com/in/therealjencohen/?isSelfProfile=true Speaking: jennifercohen.com/speaking-engagements https://jennifercohen.com/speaking-engagements Find more from Ilana Muhlstein: Website: ilanamuhlstein.com https://www.ilanamuhlstein.com/ Instagram: @ilanamuhlsteinrd http://instagram.com/ilanamuhlsteinrd TikTok: @nutritionbabe https://www.tiktok.com/@nutritionbabe YouTube: @IlanaMuhlsteinRD https://www.youtube.com/@IlanaMuhlsteinRD Facebook: Ilana Muhlstein https://www.facebook.com/ilanamuhlstein Books: Beyond the Shot https://glp1-book.com

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:01Speaker 00

  Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it.

• 0:07Jen Cohen?

  Thanks, Tony. I'll take it from here. I'm Jennifer Cohen, your host, and I'm here to help you build the confidence, discipline, and resilience to create a bigger, bolder, and more successful life. Every week, I sit down with leading experts, entrepreneurs, athletes, and high performers to uncover the habits, strategies, and mindset shifts that lead to real results. This is Habits and Hustle.

• 0:33Jen Cohen?

  Between Ozempic, intermittent fasting, calorie counting, and the endless wellness trends we're told to follow, we've become obsessed with losing weight and looking healthy. But are all these things actually making us healthier? Or have we taken it a bit too far? Today, I'm sitting down with Ilana Muhlstein to talk about where our obsession with weight loss is taking us and what it really means to be quote-unquote "healthy." Ilana is a registered dietitian, a Wall Street Journal bestselling author of the book You Can Drop It, and author of the new book Beyond the Shot. After losing 100 pounds herself and keeping it off, she's helped countless people

• 1:17Jen Cohen?

  build healthier relationships with food and in their life. And in this episode, we challenge popular weight loss advice, explore the growing obsession with being skinny, and discuss what it really takes to build lasting health. So let's dive in.

• 1:41Jen Cohen?

  Why I love you. By the way, I have my friend, I just went right into it, Ilana Muhlstein on, who has a new book out called Beyond the Shot. And she's lost herself 100 pounds, right? Wow, it's amazing. But before we even get into the book, what we do on this podcast is we start off with a healthy performance shot. And I know you love Magic Mind.

• 2:04Speaker 02

  Love.

• 2:04Jen Cohen?

  So this is like a perfect person to do it with. So what we do is we shake,

• 2:11Jen Cohen?

  and we then we do the whole cheers.

• 2:13Speaker 02

  My son always has these before his tests.

• 2:16Jen Cohen?

  And by the way, I have these before I work out or do a podcast because they actually work.

• 2:21Speaker 02

  Yeah.

• 2:21Jen Cohen?

  Yeah, and are great ingredients. And that's not just me saying that. It's the truth. So let's do it. Cheers.

• 2:26Speaker 02

  Cheers.

• 2:29Jen Cohen?

  This one's caffeine-free, though. I usually have the original.

• 2:32Speaker 02

  I always have caffeine.

• 2:33Jen Cohen?

  Really?

• 2:33Speaker 02

  Yeah.

• 2:34Jen Cohen?

  And is caffeine free? Does it work as well? I guess you don't know.

• 2:37Speaker 02

  I mean, caffeine itself boosts alertness. So you probably feel more of those cognitive effects.

• 2:42Jen Cohen?

  Yeah, absolutely.

• 2:42Speaker 02

  But I think this is more of something that works up in your system, all of these ingredients.

• 2:47Jen Cohen?

  They're great ingredients. And that's why, I mean, I love them. It's healthy, it's yummy, and that's not just me saying that. All right, are you ready?

• 2:54Speaker 02

  Let's do this.

• 2:55Jen Cohen?

  Okay, first of all, I want to know, give me the three top ways that you lost 100 pounds and kept it off.

• 3:02Speaker 02

  Yeah.

• 3:02Jen Cohen?

  That's the big trick.

• 3:04Speaker 02

  So I have four core principles that I always really lead with, but it's water first. I follow veggies most. Eat lots of veggies. I go on the scale every day.

• 3:14Jen Cohen?

  Mmm, okay.

• 3:16Speaker 02

  And those are really the three. The fourth would be tracking, writing down your food, which is essential for weight loss. With many years of maintenance, I have to do it less and less, but I'm never above it. I always say, like, if I gain a lot of weight from a trip or a holiday, I'll always go right back to food journaling for a few days to help kind of get everything back into gear.

• 3:35Jen Cohen?

  Really? Okay, so first of all, eating a lot of veggies. Both of us are volume eaters.

• 3:40Speaker 02

  Yes.

• 3:41Jen Cohen?

  So I understand that, right? Because if you can like feel, a lot of it's like mental, psychological. If you feel like you're eating a lot, then you psychologically feel more satiated and full. So that's why I eat these massive salads. I mean, like, it looks like a trough that like a horse will eat from.

• 3:58Speaker 02

  Right.

• 3:58Jen Cohen?

  Because that, like lettuce. But then I feel really bloated.

• 4:03Speaker 02

  Yeah, in my book, in Beyond the Shot, I have a really cute graphic of low-bloat veggies to start with.

• 4:09Jen Cohen?

  Okay, give me some low-bloat veggies that people should start with.

• 4:12Speaker 02

  Yeah, because it does. It sounds intimidating to be veggies most and eat all of them when a lot of people who've been on a low-fiber diet, it's like a negative result. Like, they eat a lot of cauliflower and broccoli, and they feel huge and they are totally turned off. So I understand that.

• 4:25Jen Cohen?

  Well, also, you get gassy.

• 4:26Speaker 02

  Right.

• 4:26Jen Cohen?

  You can say that word.

• 4:27Speaker 02

  You have to work up to the higher-fiber veggies at the beginning. The low-bloat veggies are things like spinach. If you just throw a bunch of spinach in an omelet or saute it along with chicken, whatever, it's very low profile of flavor. But, and it's low-bloat, but it's so packed with nutrition. Like spinach is amazing. Carrots are great. Zucchini is fantastic. Fennel. So there's a lot of veggies to choose from that you can saute and have raw, and you will never feel bloated from them.

• 4:57Jen Cohen?

  Okay, so the why spinach is you saying low-bloat, but I eat a lot of lettuce, and I get really bloated.

• 5:02Speaker 02

  Well, everyone is also very different.

• 5:04Jen Cohen?

  Yeah.

• 5:04Speaker 02

  So some people have intolerances, underlying intolerances that they should check. But I also eat a lot of them. And when I was younger and morbidly obese, I would like to eat a lot as well. And I would just sit in front of the TV and eat a ton of buttered popcorn. And then switching to butter and cheese on broccoli and things like that is literally how I continued to eat a lot and lose weight.

• 5:25Jen Cohen?

  That's a great evolution. So basically, you took the same type of flavor profile and just put it onto a vegetable.

• 5:31Speaker 02

  I will pizza-fy anything. I will nachify anything. I'll pizza-fy anything. I really believe anything with tomato sauce and cheese has a delicious pizza flavor and essence.

• 5:41Jen Cohen?

  I love it. I will, you can, you will pizza-fy anything. We actually pizza-fied cabbage.

• 5:48Speaker 02

  Yeah, and it was so good.

• 5:49Jen Cohen?

  Delicious. And that video went viral.

• 5:51Speaker 02

  Twice.

• 5:52Jen Cohen?

  Twice.

• 5:52Speaker 02

  I know, we have to give it a...

• 5:54Jen Cohen?

  I know, we're gonna do it again.

• 5:55Speaker 02

  100%.

• 5:56Jen Cohen?

  So basically, just what we did was we basically took a cabbage. We cut the cabbage into quarters, I guess, or like slices, big slices. Like steaks. Put tomato sauce on there, plus cheese.

• 6:08Speaker 02

  It was so yummy.

• 6:09Jen Cohen?

  So amazingly yummy and like low carb, nothing.

• 6:14Speaker 02

  You could have, you know, like eight of those for the same calories as like half or one whole.

• 6:19Jen Cohen?

  Oh, my God.

• 6:19Speaker 02

  Pizza slice.

• 6:20Jen Cohen?

  Give us another thing we can pizza-fy that we haven't thought of.

• 6:23Speaker 02

  Cortabella mushroom caps.

• 6:24Jen Cohen?

  That's a good one.

• 6:25Speaker 02

  I love mushroom pizza. So if you love mushrooms on your pizza, you'll love pizza on your mushrooms. So good.

• 6:31Jen Cohen?

  Oh, my gosh. So you take a...

• 6:33Speaker 02

  Cortabella mushroom cap.

• 6:34Jen Cohen?

  Yep.

• 6:34Speaker 02

  Bake it for a few minutes just to get it a little soft. You blot it with a paper towel to get rid of the extra liquid. Add tomato sauce, cheese, throw it in the broiler. Heaven, heaven.

• 6:44Jen Cohen?

  So how long do you put it in the oven for first?

• 6:46Speaker 02

  I think that recipe is actually also in the cookbook. In the oven, like maybe five to 10 minutes.

• 6:51Jen Cohen?

  Here it is.

• 6:51Speaker 02

  And then you broil it for like three to four until the cheese is nice and bubbly.

• 6:56Jen Cohen?

  I love that. Okay, name me one more, because then we can move on. But I just love that idea.

• 7:00Speaker 02

  Eggplant. I love eggplant pizzas. Eggplant is a really incredible veggie. It tastes carby. Like, when you slice it up and you add tomato sauce and cheese, it almost has like that, I don't know, like sturdiness, like a thin slice of toast or something.

• 7:16Jen Cohen?

  It does, actually.

• 7:16Speaker 02

  But it's so low calorie.

• 7:18Jen Cohen?

  I love that. How many calories are in an eggplant?

• 7:21Speaker 02

  In an entire eggplant, maybe like 120 tops.

• 7:25Jen Cohen?

  Top.

• 7:25Speaker 02

  Yeah. And so much of it is undigestible, anyway. It's like all fiber, it just goes through you.

• 7:30Jen Cohen?

  Oh, my gosh. I love, I love this stuff. So I like to follow you for these recipes because I get like really great ideas like that, like the cabbage one. I never really would think about that.

• 7:39Speaker 02

  Right before I came here, I made spaghetti squash pad thai. So it's probably still on me because I was eating it and shoveling it in my mouth.

• 7:46Jen Cohen?

  I love that one, too.

• 7:47Speaker 02

  So good. Easy, so easy. I made it in actually like 12 minutes.

• 7:51Jen Cohen?

  How did you make that?

• 7:52Speaker 02

  So I throw spaghetti squashes in the oven every single day between October and March. Like, I just take the whole thing. I put it in the oven.

• 8:01Jen Cohen?

  You don't cut it in half?

• 8:02Speaker 02

  I don't cut it in half. I don't poke holes in it. I just take the whole neon football, throw it into the oven, 30 minutes at 400. It comes out perfect. I don't know why everyone like potch keys with all these things. You don't have to do anything. You just put the whole thing in the oven.

• 8:15Jen Cohen?

  By the way, if for no other reason than you just saying that, I'm glad you came on this podcast. Do you know why? I love spaghetti squash.

• 8:24Speaker 02

  But it feels like a hassle to make.

• 8:25Jen Cohen?

  A hassle. I stare, I buy one and I stare at it on my counter because it is really hard to cut in half evenly.

• 8:32Speaker 02

  No, don't do it.

• 8:33Jen Cohen?

  And then you gotta like undo, like, if you gotta like take out all the stuff in the middle, then you gotta put the olive oil.

• 8:40Speaker 02

  Zero, none of that. A total farce. I'm gonna show you exactly how to do it. You literally take the thing, throw it into the oven. 30 minutes later, you take it out. You slice it. It's like buttered a slice.

• 8:50Jen Cohen?

  But you gotta take the thing out.

• 8:51Speaker 02

  You just take out the seeds while it's already cooked. You take them out.

• 8:53Jen Cohen?

  Much easier.

• 8:54Speaker 02

  No, it's literally too easy. You could also do the whole thing in a microwave or even an air fryer. So easy. Never cut it before it's cooked, ever.

• 9:02Jen Cohen?

  You should have like a cooking show. Because of all these like easy hack, like easy recipes.

• 9:07Speaker 02

  Totally.

• 9:07Jen Cohen?

  Who has time to be cooking this much? I don't know.

• 9:09Speaker 02

  No, I would just throw it in, go on a Zoom call, meet with a client, have a, you know, anything, and then come right back to it and it's fully done. And then to make the pad thai, I just, it was like ketchup, soy sauce, a little honey, peanut butter powder. Easy, easy, easy. In a pan, cracked like fried two eggs, some extra egg whites or protein, and that was it.

• 9:28Jen Cohen?

  Okay. I love that. Okay, so then let me ask you a question. You're like, you do all these like great little like recipes and stuff like that in the nutrition world. Why did you write a book called Beyond the Shot? Like, why did you write about GLP-1s?

• 9:41Speaker 02

  Right.

• 9:41Jen Cohen?

  Are you on a GLP-1?

• 9:42Speaker 02

  No, currently I'm not. But I did go on one in the process of writing the book. So what happened is at this point, I have already been a registered dietitian for so many years. I taught at UCLA. I wrote two books. I helped like thousands, like hundreds of thousands of people did my weight loss program. And I started hearing about the GLP-1s from my clients who were in healthcare who got it first and were experimenting with it about like six, seven years ago, maybe more. Like before the pandemic or the middle of the pandemic, they were already talking to me about it.

• 10:14Jen Cohen?

  Before it became like a huge thing.

• 10:16Speaker 02

  And at first I was like, this is just a fad, or I was skeptical of it, you know? So I really stayed quiet. But then with more and more time, I had more clients tell me, oh, I haven't seen you for the past eight months because I've been on Ozempic. Or someone comes to me new, they were on it, they lost a lot of weight, but they had to have their gall bladders removed, or they lost a lot of hair, they lost a lot of muscle, they don't like how they feel on it because they're so nauseous. So like, then I had this like very negative view of it because everyone I was seeing were people who had kind of unpleasant side effects. And then the third wave was starting to see people who were doing it really well and getting a lot of positive effects. And that's when I realized this is not a trend. So I've been a weight loss dietitian through keto, through intermittent fasting, through Whole30,

• 10:59Speaker 02

  through all of these big trends and never caught on. I always believed in water and veggies and very sustainable things. But with the GLP, I noticed it's not a trend. Like this is something that is here to stay. And once I accepted that fact and the fact that I probably would have been the first one in line to take it when I was so overweight and desperate, I realized this is something I have to look further into. And then I started taking on private clients who were using it as a tool, not the whole plan, and getting the most incredible results with me guiding them through protein supplements, exercise, adopting the whole healthy lifestyle, vacationing, late night dinners, emotional eating and everything. And that's when I realized more people need these, this guidance.

• 11:43Speaker 02

  Because there's a very clear, distinct, right and wrong way to do a GLP-1. The wrong way being, this is just another quick fix. Take as high of a dose as your body can tolerate. Keep amping up on dose. If you're at the same weight for two weeks straight, take more. Go on a different one. Just drink Diet Cokes. Just, you know, eat a few bites of your favorite food and then stop. And then lose all your muscle hair. Like, that's where all the complications come from. But for the people who already have been working out and really just not seeing the results they want, even though they have 85% there, it's an incredible tool for longevity, health, results, weight loss, and so much more.

• 12:20Jen Cohen?

  Okay, so are you on it right now then or not?

• 12:22Speaker 02

  No, I haven't taken it for a couple of months.

• 12:24Jen Cohen?

  So then why are you not on it if you have, if you think that there's so many wonderful benefits for it?

• 12:30Speaker 02

  Yeah, I just didn't refill the prescription. And I also wanted to see how I am maintaining my weight without it. And I had an incredible experience maintaining my weight without it. Like, I didn't gain anything back, even after a month of holidays. Like, you came over to my house for the holidays, I've been traveling, I've been on this book tour, I've been having desserts, I went to a wedding. Like, I, I've always been very good at maintaining my weight with all my other tools. And thankfully, it didn't disrupt my metabolism or anything crazy the way a lot of people feel like it could.

• 13:02Jen Cohen?

  Well, that was my question. So what I've noticed, that a lot of people, they did lose a lot of weight on it. And if, when, once they went off, they dramatically and drastically.

• 13:12Speaker 02

  Gained all their back and more.

• 13:13Jen Cohen?

  Yeah, gained all their weight back.

• 13:15Speaker 02

  I spoke to tons of people like that, which is why the book guides people to prevent all of that.

• 13:18Jen Cohen?

  Okay, so how quick, like, okay, there's a couple of things. I mean, we, we, like, I feel like we've been, the, the topic of GLP-1s have been talked about a lot now. Like, in fact, actually, if you weren't my friend, I probably wouldn't even put you on the podcast.

• 13:31Speaker 02

  Have you?

• 13:32Jen Cohen?

  No, I'll tell you why. Because I'm like, I'm, I'll tell you why. But I mean, I know you have a different, well, you, you come with a lot of different things as well. Like, you, like, you can talk a lot about weight loss, you're a guinea pig yourself, and your perspective is probably very different. But like, I'll just tell you from some, some of the things that I've seen or experienced, right? That, well, number one, so people go on these things, they get off, they, they gain all the weight back. And yes, you're gonna say, well, that's why you need to do weight training. We got that, you know, to keep the muscle on and blah, blah, blah.

• 13:58Speaker 02

  There are a couple of things with that, but yeah.

• 14:00Jen Cohen?

  Okay, so I want to talk to you about this stuff, right? I would like to know why, this is my question to you. What are you gonna tell me differently that I have not heard 20 times already?

• 14:10Speaker 02

  Great.

• 14:10Jen Cohen?

  About why and how to properly use a GLP-1?

• 14:15Speaker 02

  Right, so I've read all the books that are out on this subject matter. And there's like, I only decided to write this book when I knew I would have a different perspective. Because there are a few out there now, from doctors, from dietitians. And I realized like, none of them were guiding people off the shot or tapering off or how to maintain it. And for me, that is my favorite thing. That is my skill set, is when people tell me, Alana, I did your program, I read your books, I, you, you helped me lose 60 pounds, I'm like, great, have you kept it off? I like to be known, I'd rather help someone lose 20 pounds, not 200, and know that they kept the 20 pounds off for the last eight years through menopause and so forth. So the real beauty of the book, I think it's great just for the everyday person

• 14:59Speaker 02

  because it's very easy to read and helps people with the start of the medication and managing the side effects and symptoms. But it's really designed so that people are not dependent on it long term. So if they ever do want to taper off the shot under the guidance of their doctor or get off completely, they have so many habits and strengths built in that it's not really like puncturing a wheel in a two-wheel bicycle. It's like, you know, just letting out a little bit of air, but it's still moving forward and you're still getting the results you want. So a big piece that's different in my book and perspective than others is I love the mindset piece. Because for me, losing 100 pounds and keeping it off, I had to change every aspect of my mindset.

• 15:43Speaker 02

  To this day, it's like, when I'm stressed, I still have that impulse like, oh, food. Like, you know, I, I don't want to work on this, I want to procrastinate. Get something, get a snack from the kitchen. So I'm always kind of working through that. Also, a lot of people are not ready to lose all this weight. You know, I spoke to so many doctors, the doctors will tell me that the women who have five pounds to lose in Hollywood are the first in line. The people who have 200 pounds to lose, skeptical, don't want to try it, they're not ready for it. Because the weight itself is a protective barrier, you know? Maybe it's like the thing that keeps them from being seen or stepping into themselves and reaching their full potential. I mean, there's so much psychology behind weight and weight loss. So I really like to lean into that.

• 16:26Speaker 02

  Also, I want people to use their time on the GLP-1 to practice really healthy habits. And a lot of people don't do that. So let's say there's someone who starts a GLP-1 who needs a dessert every night. Every single night, they go into their freezer, they start with ice cream, they have chocolate chips, they have snacks. Like, that's their ritual, that's their routine. So on the shot, maybe they have less. I really try to push people, like, towards the end of the book, when we're talking about sustainable habits, to just be like, the food noise is down, you know, my cravings are down, I'm fuller. I don't need to have that snack at night. Because if you start to work that muscle memory and then you taper off the shot, you can keep up those habits.

• 17:04Jen Cohen?

  Oh, so your whole thing is that you should, you should work the lifestyle habits while you're on it. So once you get off of it, you're stronger and already are in the habitual rituals, basically.

• 17:16Speaker 02

  Your friends already know that you can go to a movie theater and not get popcorn and sit in the movie and be fine. You know, like, you can already go to your grandma's house for Christmas and not have to eat all the cookies. Okay, but. Use that.

• 17:27Jen Cohen?

  I mean, what I've seen, people like, their impulse control is better psychologically when they're on it. And then it, it definitely weakens and they lose it once they're off.

• 17:39Speaker 02

  Right.

• 17:40Jen Cohen?

  So I, I'm curious about what's the percentage of people who can actually maintain their impulse control when they're off, even with practice like that? Because it, it does shut, it shuts off a piece of your brain to be hungry.

• 17:53Speaker 02

  Yeah.

• 17:53Jen Cohen?

  Right? So once that medication is like out of your system, doesn't it just come right back again?

• 17:58Speaker 02

  Right, so there's a chapter in the book, what to do when the food noise comes back. And this is when a lot of people go up in dose, right? So they're like, I get messages every single day from people saying, I'm on a GLP-1, but I still feel hungry. What's wrong? Like, what's wrong with me? What's wrong with the medication? The medication's not working. It's okay to feel hungry. It's okay to have cravings. And it's actually better for people to still feel hungry and still have cravings while on the medication so they can preact, so they can practice responding to it. Right? We all, that is a life skill. And so many people with the GLP-1 are terrified to have an appetite. So that's why they jump from shot to shot to shot and dose to dose to dose. Because they think they're winning when they have no appetite. But that's actually a losing strategy.

• 18:40Speaker 02

  Because then you're not building any of that muscle memory, any of those habits, any of that behavior.

• 18:45Jen Cohen?

  Also, though, if you are getting your appetite back at that level, though, isn't that kind of telling you that your body has now become acclimated to this amount? And that it won't work unless you boost up the dose?

• 18:58Speaker 02

  But that's a good time to start drinking more water, eating more veggies, you know? So you have more volume at your meals to feel more satisfied and activate your own GLP-1 with more protein and fiber.

• 19:09Jen Cohen?

  Sorry.

• 19:09Speaker 02

  Yeah.

• 19:10Jen Cohen?

  But won't the medication not work, though? If you're like taking, let's, I don't know, like the small dose.

• 19:15Speaker 02

  Mm hmm.

• 19:16Jen Cohen?

  And then you're, you, you're, you're realizing it's not working because you're thinking about food all the time and your appetite's back. That's, of course, I thought the signal to increase the medication because it's not working at that level.

• 19:28Speaker 02

  I'm encouraging people to take a pause, not, not go up in medication, but just take a few weeks to practice some of the habits in the book that can help with overall satiety. So you feel more full and satisfied throughout the day by eating more protein, filling up on more veggies. You know, like being smart with healthier fats and using more techniques that can boost your natural GLP-1 before jumping to the higher dose. Because the higher dose you're on, the more dependent on you are on the medication. And also, if you think you're going to be on this for a very long time, I mean, obviously, the medications will evolve with time and probably get better and stronger, I'm sure. But you also like, don't want to burn out of the highest dose. Like, I have a lot of people I know who just on a monthly regimen, just go up in dose, whether they feel the need to or not.

• 20:13Speaker 02

  And if your side effects and nausea and all other things are in a good place, then try to, I believe, stay on a lower dose for as long as possible and see how effective it can be while practicing all these other positive, healthy lifestyle behaviors.

• 20:27Jen Cohen?

  Is food noise a biological problem, though, or a behavioral one?

• 20:31Speaker 02

  Both. It's a great question, but both. I remember in college, becoming a dietitian, learning about hunger hormones. And when we were learning about ghrelin and leptin and GLP-1, I remember thinking, I have higher hunger hormones in my body than other people. I have lower leptin. Leptin is the thing that tells us we're full and satisfied. I know for a fact, mine was just lower, you know, because there are so many people I sit next to who are just as hungry as I am because I'm traveling with them. We've had all the same meals. I'm ravenous and they're like, oh, just a few bites and I'm full and satisfied. So I've always had this theory, why can't we test hunger hormones the way we test people's iron levels, hormone levels and other things? So when they came out with the shot, I was like, oh, it's about time.

• 21:15Speaker 02

  Because I was always thinking, why can't you just inject people with more fullness hormone? You know, I always wanted that. So I think there is a biological thing there, totally.

• 21:24Jen Cohen?

  Mm hmm.

• 21:24Speaker 02

  But it's so environmental. I mean, there are tons of research studies to show that just seeing a billboard or an advertisement of McDonald's or other kinds of appetizing looking food increases our salivary glands. It just stimulates appetite. So it's both. I mean, our environment has a huge thing to do with it. Also, we eat so many unfulfilling foods, you know, just nutrient poor foods, like a lot of calories, little protein, little nutrients, and they are designed to be, to make us hungrier.

• 21:56Jen Cohen?

  So what are the biggest mistakes that people make on GLP-1s?

• 22:00Speaker 02

  The biggest mistake people make on GLP-1, number one, is not drinking water. Most people don't drink enough water as it is.

• 22:07Jen Cohen?

  Mm hmm.

• 22:07Speaker 02

  And all day, we confuse our thirst and hunger. So we always think we're hungry when really we're just thirsty. When people are on a GLP-1, their hunger is turned off and their thirst is like nonexistent. They never really feel thirsty. The idea of drinking water is even further away. And they also feel like they have such a limited budget for food and space in their stomach. They don't want to waste it on water. But if you think about all those like nasty side effects people have, low energy, constipation, feeling miserable, moody, brain fog, all of it comes from dehydration.

• 22:41Jen Cohen?

  Yeah, I know.

• 22:42Speaker 02

  So water first, like people do not drink enough water on a GLP-1 and probably also need to be adding in electrolytes as well, given that they're just having less water. We want that water to be working harder and hydrating them better. Another thing people, I mean, I think protein has become a big part of the conversation, but probably just eating poor quality proteins, right? Now, the food companies have caught on and they're adding, you know, protein to sugary breakfast cereals and just junky overall food. I'm not going to name brands, but I think that's just another thing is people thinking all protein is the same and kind of falling right back to those ultra-processed foods that they used to eat in the past. Other mistakes people make is they wait way too long to strength train and exercise, of course.

• 23:26Speaker 02

  And they also fear appetite. I think that's a huge mistake. I think the dosing is a big problem. I mean, I have a friend who gets a vial and she just told me, like, she just upped her dose by almost two X because she wanted a stronger dose. So she just decided to give herself double what her prescription was. I mean, it's really unregulated.

• 23:48Jen Cohen?

  And where do you, and where do you go from there? Like, once you hit the max, then you're stuck.

• 23:52Speaker 02

  Right. And she was in bed, in blankets, not able to socialize. I'm like, what are you doing?

• 23:58Jen Cohen?

  Oh, my God.

• 23:59Speaker 02

  Too far. This is not a race to the bottom, you know, like, take your time. That's another big mistake. I think people are always comparing themselves to other people. Along my book tour, people come up to me, they're like, I only lost thirty-five pounds in the last year and a half. How come other people are losing sixty? Stop comparing yourself to other people, one. And two, losing weight faster is not necessarily a good thing.

• 24:20Jen Cohen?

  No, it's definitely not. That's also, you get to look gaunt and terrible, especially as you get older.

• 24:27Speaker 02

  And just not, you're not building those sustainable habits. When people ask me how long it took me to lose a hundred pounds, and I tell them several years because I would lose weight and then maintain it for two years, then lose weight and maintain it for two years, and then lose weight and maintain, they're like, ah, who has time for that? I'm like, everyone, we all do. Like, the, the goal is to live long and strong and happy. And there's a huge difference between skinny and healthy. And we really want to be healthy, like.

• 24:54Jen Cohen?

  I, I, I think you want to be strong, not skinny.

• 24:57Speaker 02

  Totally.

• 24:57Jen Cohen?

  I mean, I think that should be the goal. Like, be, try to like build muscle. I think also muscle looks better than just skin and bones. I mean, no one thinks it's hot.

• 25:05Speaker 02

  Right.

• 25:05Jen Cohen?

  You know, like, in your head, you think it looks good, but it actually looks really bad. And then it, who are they doing it for? Themselves or for the person that they're with? Which is a whole other thing, right? Because I don't know one guy who likes skin and bones. Well, maybe they are, but they're like, not the guy that you want to be with.

• 25:19Speaker 02

  Right.

• 25:20Jen Cohen?

  You know what I mean?

• 25:20Speaker 02

  Totally.

• 25:21Jen Cohen?

  That's my opinion. But on the protein side, it is really hard, though, to eat sometimes the amount of protein that they say you need, which is why, ah, I love aminos. And I know you do too. I think we both take them, don't we?

• 25:34Speaker 02

  Aminos are really important, especially leucine. Like, in my research, I kept coming across leucine as an amino acid.

• 25:39Jen Cohen?

  And that's the one that Kion has. It's amazing. I take it literally every day and I think it actually is one of the habits that helped me sustain my

• 25:48Speaker 02

  muscle tone.

• 25:49Jen Cohen?

  Yeah.

• 25:49Speaker 02

  And muscle tone is so important because a lot of people, I mean, I went down the rabbit hole because I did all the academic research, obviously, for the book and there are studies, you know, throughout it.

• 26:00Jen Cohen?

  Yeah.

• 26:00Speaker 02

  As up to date as I could get in publishing. But I also wanted to hear what people were just saying. So I have been down every rabbit hole on TikTok, on Reddit and what people are commenting on because some things are not even in the research yet.

• 26:13Jen Cohen?

  Mm hmm.

• 26:14Speaker 02

  But people say in experience. And there are so many videos of people saying like, who really cares about muscle? I'm losing weight. And people don't realize, like, forget it. Like, let's say you don't want to look like Wonder Woman and you don't care to have muscle. Muscle is the only thing that keeps our metabolism going past twenty. So if you ever taper off the shot or, you know, can't go on it for a few weeks, you're increasing your chances of gaining your weight back so quickly if you get your metabolism dropping so much.

• 26:44Jen Cohen?

  First of all, having more muscle on your body will not just raise your metabolism so you burn more calories.

• 26:50Speaker 02

  You could eat more calories.

• 26:50Jen Cohen?

  You can eat more calories, right? It actually makes your body look better.

• 26:54Speaker 02

  Yeah.

• 26:55Jen Cohen?

  I mean, like, who, like, that's the, that's the thing, right? I think there's like a disconnect. But you were saying something about leucine and aminos. Can you tell people why leucine is so important?

• 27:04Speaker 02

  Leucine is a critical amino acid for building muscle. And so out of twenty amino acids, you know, we want them all. Like, the idea is just to eat protein. But there are some protein supplements that specifically have, you know, the amino acids that we want for preserving lean muscle mass. And, you know, think about like, just your old age, you know? I think a lot of people can't help but be in a diet mentality where they're still trying to lose twenty-one pounds in twenty-one days because of all these fad diets they've done in the past. And I really hope people just start looking at this as a long-term play. And I think GLP-1 can be very beneficial at certain doses we're seeing for being anti-inflammatory or maybe being helpful from a longevity perspective.

• 27:49Speaker 02

  But people have to really think about, if you're going to lose this weight and you want to feel good in retirement, you want to travel, you want to be able to pick up a grandkid, you want to be able to pick up a suitcase or open a jar of pickles, you have to have that muscle tone.

• 28:02Jen Cohen?

  Yeah.

• 28:02Speaker 02

  And I hope that conversation comes out stronger and better. I think another mistake people make is they don't supplement. And when I started writing this book, it wasn't something I really cared for. It wasn't something I wrote about in my last book at all. But once I did the research, I found that people are having fifteen to thirty percent less calories per day on a GLP-1, which equates to fifteen to thirty percent less vitamins and minerals that they need. So that's like another piece of the hair loss or the looking gaunt, having low energy. Like, anyone who tells me they're starting a GLP-1, one of the first things I mention is, take a multivitamin every day. Like, just make sure you're filling in those gaps and you're getting what you need.

• 28:40Jen Cohen?

  Multivitamin, that's a good one. So which are, what are the vitamins that you really recommend?

• 28:44Speaker 02

  I mean, we should all be taking vitamin D regardless. I mean, that's just something, like, every time I talk to a doctor, they're like, there's really no one I would tell not to take vitamin D. So a multivitamin can include that, right? Omega threes? We have an omega three crisis in the United States. We are just not consuming enough omega threes and it's critical for our happiness. Like, even for just our mood regulation, our happiness, our heart health, our brain health. And if we're not having multiple servings of salmon per week, like you are, then we're probably not getting enough of it.

• 29:14Jen Cohen?

  Yeah.

• 29:15Speaker 02

  So people should definitely be supplementing with omega threes as well.

• 29:18Jen Cohen?

  Okay, let me ask you a question. What's worse for your metabolism, losing muscle or regaining fat?

• 29:24Speaker 02

  Losing muscle, but regaining fat is not good either. But I don't think it offend, like it affects you as intensely metabolically. But that yo-yo dieting that people do, I think is the worst thing you could do. So when people laugh at me for taking a long time to lose my weight, I'm like, I would rather that a million times over than losing and gaining the same 50 pounds a million times. Cause that's really what causes that saggy skin. And again, it's, it makes your relationship with food worse over time. And my goal is helping people not just lose weight on the scale, but teaching them how to improve their relationship with food and themselves and their mindset. So that their weight stays off. Because a lot of people go on these fad diets, they might lose 20 pounds, but they've never craved sugar more.

• 30:09Speaker 02

  They've never dreamt about their favorite pizza place more, they never felt more deprived. So the second the diet's over, they go on the vacation, they have the wedding, whatever it is, they just gain all the weight back and more. But if you can work your mindset along with the physical weight, you could really keep it off your life. So that's, that's why my book is so different. That's a big difference here.

• 30:27Jen Cohen?

  Yeah, I like that. What about the fact that, what you can, can you still, can you stay thin but become metabolically unhealthy?

• 30:35Speaker 02

  I think most people are, you know, that whole skinny fat. We see that, what is it, like 92% of Americans are considered metabolically unhealthy? And we don't have a nine-

• 30:43Jen Cohen?

  Skinny fat.

• 30:44Speaker 02

  Yeah, and we don't have a 92% obesity rate, not yet. Hopefully we never do. But that's just a sign that there are a lot of people who are in that quote unquote healthy weight category, who are still considered metabolically unhealthy. Whether their, you know, blood sugars are not ideal, or their cholesterol or their blood pressure is not ideal, you know, there's, there's more to the story. And that's why a lot of people say that be on the shot, even though it's intended for people on a GLP-1 or curious about it. There are a lot of Amazon reviews of people saying, I learned so much and I'm not even on one. Cause I think it's just teaching overall healthy eating that benefits everyone.

• 31:19Jen Cohen?

  Okay, so tell me one food that everyone should be eating if they want to lose weight every day.

• 31:23Speaker 02

  One food? So many people have aversions to food, but if you really want to lose weight, it would have to be in the veggie category. Yeah, maybe zucchini. I don't necessarily eat it every day, but it's something you could eat every day. I mean cottage cheese, egg whites, if you can handle it. I mean, egg whites is probably the most universal.

• 31:43Jen Cohen?

  Yeah.

• 31:44Speaker 02

  Cause most people are not allergic to it. I mean, some are.

• 31:47Jen Cohen?

  I feel like you can be, I've had, this has happened, this actually happened to me. You can eat something so much that your body built up an intolerance. Have you ever noticed that?

• 31:56Speaker 02

  No.

• 31:56Jen Cohen?

  Yeah, I eat eggs so much that I think now I have like a little bit of an intolerance to it.

• 32:02Speaker 02

  What happens?

• 32:03Jen Cohen?

  It's really low grade, but when I get like that scratch test, it comes up like in a, like a two or like number one or two. I think I did that with asparagus, cause like I'm such an extreme personality, right? Like if I like something, I'm like, oh, I love it. And if I, and then like I get turned off and I hate it.

• 32:22Speaker 02

  That's crazy, cause like studies, I feel like show the opposite.

• 32:25Jen Cohen?

  I'm crazy.

• 32:25Speaker 02

  Like Bamba and the peanut allergy, like the more exposure, the less allergic.

• 32:29Jen Cohen?

  Well, I don't know, I'm a crazy person.

• 32:31Speaker 02

  Right, you defy-

• 32:32Jen Cohen?

  Yeah, I defy, I defy science, exactly.

• 32:41Jen Cohen?

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• 33:22Jen Cohen?

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• 33:49Jen Cohen?

  Okay, so give me a couple of things from this book that also, I think plateaus is a big one.

• 33:55Speaker 02

  Yeah.

• 33:55Jen Cohen?

  Because I think a lot of people, this is a big question, I mean, I get it on my Instagram, like, okay, they lost 20 pounds, they lost 15 pounds. Now what? They are like, they plateau.

• 34:04Speaker 02

  How to push to the next level.

• 34:05Jen Cohen?

  To the next level if you've plateaued.

• 34:08Speaker 02

  Right, and this is a big one. This is why I made it like the first line in the subtext of my book, because that's really what people on a GLP-1 I find need the most help with. And that's the question I get asked a lot. They go on the shot, they're so sensitive to it, it's working so well. They lose a lot of weight in the beginning, but then it kind of flatlines. And it's hard to get to that next level without necessarily just like increasing the dose and turning off your appetite.

• 34:34Jen Cohen?

  Yep.

• 34:35Speaker 02

  So there's a lot you can do, you know? A lot of times people lose that initial weight just with the shot. That's the whole plan, like they just take it and they're continuing doing everything else. But they're not necessarily developing all those other habits we're talking about, right? So I like people to look at it as a wheel. And it's not the sexiest analogy, but that's really what it is.

• 34:54Jen Cohen?

  Okay.

• 34:55Speaker 02

  And every spoke of the wheel is a different habit. So one is drinking lots and lots of water. One is starting to eat more veggies. One is getting in your protein minimum every single day. One is, you know, taking the supplements that are really there to help you, choosing higher fiber carbs, lowering your sugar and lowering stress, getting your sleep, all of those things, exercising. They're all parts of the wheel. So that if you're at a plateau, you can just sharpen each one, basically pumping up that tire, so it can go faster and faster. And if any falls, you're still moving in the right direction. And if someone's at a plateau, a lot of times it's because they haven't yet worked all of these little angles. Even sleep, like it's a small one. I almost wrote a book years ago called Gain Sleep to Lose Weight, because there's so many studies to show.

• 35:38Jen Cohen?

  Yeah.

• 35:39Speaker 02

  That sleeping more quiets more of your hunger hormones. So if you feel like you're so much hunger, even though you're still on GLP-1, even just trying to sleep more deeply, turning off your phone an hour earlier, getting 30 more minutes of sleep every single night, can already lower your other hunger hormones and improve leptin, which is kind of like GLP-1, it tells your body you're full.

• 35:59Jen Cohen?

  Well, totally, I mean, when I don't sleep well, which is a lot lately, I lose all my inhibitions the next day. I eat like 30% more food and like bad food. And I just don't care.

• 36:09Speaker 02

  Specifically craving, specifically sugar, carbs and sugar, yeah.

• 36:13Jen Cohen?

  Right, because you're just like, you're just start, like you just like are not-

• 36:17Speaker 02

  You're low on energy.

• 36:17Jen Cohen?

  Yes.

• 36:18Speaker 02

  It's carbs and sugar that give you energy, so that, those are the things you start to crave more of.

• 36:22Jen Cohen?

  A hundred percent.

• 36:23Speaker 02

  So it's like, if you're stuck at a plateau, in the book, I have like every little thing you can do, like every little tweak in your mindset, in your habits, in your breakfast, in your lunch, in your dinner, like everything. So even thinking volume, like thinking, okay, so I have this sour cream and onion dip that I've been eating with my baby carrots as a snack. Can I use Greek yogurt as the base instead of sour cream? Like any little swap and tweak can sometimes make a huge difference in pushing past that plateau.

• 36:51Jen Cohen?

  Okay, wait, so do you think people who are, who have 10 pounds to lose or five pounds to lose should be on a GLP-1?

• 36:58Speaker 02

  I don't like to judge people, you know, or like shame them.

• 37:01Jen Cohen?

  Here's the PC answer.

• 37:02Speaker 02

  Yeah, I don't like to shame-

• 37:03Jen Cohen?

  Let me ask you the question again. Do you think people who have only five or 10 pounds to lose should be on a GLP-1?

• 37:08Speaker 02

  If they've tried everything else and they have a really healthy lifestyle and these five pounds are weighing them down mentally and even a little physically and their doctor approves of it and it makes sense for them, I'm not going to judge them for it. Because it is such a great tool and so many people are doing it and I don't want to make them feel bad for it. I also went on when I didn't have a lot to lose, I just stayed on a low dose. I didn't do it forever and I had a really good experience. So I wouldn't go up to every woman who has five pounds to lose and tell them, you must do this. But if she wants to do it, I understand it.

• 37:44Jen Cohen?

  What's the biggest lie weight lot the weight loss industry keeps telling us and selling us?

• 37:49Speaker 02

  Calories in, calories out. There's new research to show that we're actually having the same, if not slightly less calories than we were about 20 years ago when our obesity rate was lower. So calories in, calories out, it's all calorie deficit, it's just not true. It's just not true. I've seen it time and time again, I've seen it with myself. When I was counting calories so meticulously earlier in my weight loss journey, I, one, was terrified of foods like salmon, cause it came out as so many more calories, something than chicken breast. So it made me have so many more food fears and it actually kept me stuck. Like I never lost weight doing it. And it also made me feel like every time I was at, let's say, 1,100 calories a day, oh, I have to have 100, otherwise I'm going to starve and I'm going to die.

• 38:33Speaker 02

  Cause it has all these red alerts when you use those calorie counting apps.

• 38:37Jen Cohen?

  Okay.

• 38:38Speaker 02

  So you then eat for the wrong reasons and you become sometimes, like have a worse relationship with food where you're not as in tune with your body and your own hunger signals. So calories in, calories out, I think is the biggest lie. And it also makes so many people feel so bad who do count calories and then no, don't necessarily get the best results. So I think that that's one that we can get rid of.

• 38:59Jen Cohen?

  The myth, okay. Then what would you say is the biggest, like the number one lever for losing weight?

• 39:06Speaker 02

  Water.

• 39:07Jen Cohen?

  Besides water?

• 39:08Speaker 02

  Writing your food down. I think all day we think we eat nothing. I can't tell you how often people say, I didn't eat anything today.

• 39:16Jen Cohen?

  That's so true.

• 39:17Speaker 02

  And then the person next to them is like, we, like stop that Starbucks and you have those egg bites along with your cappuccino? Like what are you talking about? So we're really mindless, especially our phones are constantly dinging with notifications. We're always eating in the car while listening to something, while watching something. We're really rarely ever paying full attention while we're eating. And we're just consuming tons of mindless calories that we're not paying attention to. So, I mean, I think if you just write down your food, like you bite it, you write it, you drink it, you ink it, you nibble it, you scribble it, like you just write it down, you'll see an extra, you know, 200 plus calories just go away in your day.

• 39:58Jen Cohen?

  What's the most overrated weight loss advice?

• 40:01Speaker 02

  Exercise. I mean, exercise is really important for weight maintenance and we see that over and over again. Like, the people who maintain their weight are exercising, but it doesn't necessarily help you lose weight in the beginning. In the beginning, food is everything. I always say exercise is extra credit. It helps, but then it's much more common where people exercise. The treadmill says they burnt 150 calories and they celebrate with a 300 calorie smoothie. So, I mean, I think exercise is incredible for longevity, incredible for the mind, stress reduction, sleep improvement, feeling good. But it's not necessarily the thing that's gonna help you lose a lot of weight.

• 40:38Jen Cohen?

  Unfortunately, I agree with you on that one. I agree. I think that food is 90% of the battle. I don't think, I think not even 80, but 80, they ate, no. I think it's 90% and I think that what exercise does, what it does is keep you also much more conscientious of your other habits you do during the day.

• 40:56Speaker 02

  Totally.

• 40:56Jen Cohen?

  Because you started off or you did something good for yourself, you wanna maintain that.

• 41:00Speaker 02

  Yeah.

• 41:00Jen Cohen?

  The issue is, you could exercise yourself into more weight gain because if you're working out too intensely, you'll end up eating more because you're hungrier. Like, I've done that a lot of, a lot of my life.

• 41:14Speaker 02

  Many times.

• 41:15Jen Cohen?

  So, I have to watch myself because like, I can go like, I can be an animal and then I pay for it later on. Because if I'm going so hard, then I'll end up eating 10 times more because I'm ravenous and hungry. So, like, if I'm working out, I'm like, okay, I talk to myself.

• 41:29Speaker 02

  Totally.

• 41:30Jen Cohen?

  Jennifer, back off. Like, you don't have to be like, an animal and like, be that intense.

• 41:36Speaker 02

  Right.

• 41:36Jen Cohen?

  It's better to be a little bit low intensity and then not eat like, like, a grizzly bear afterwards.

• 41:42Speaker 02

  Totally.

• 41:43Jen Cohen?

  You know?

• 41:43Speaker 02

  Yeah, in the past, I would wake up too early, work out too intensely, and then I would eat 1,000 calories by 9:00 AM.

• 41:50Jen Cohen?

  Oh, easily. That's the nice thing with the running too, because I love to like, run. That's like, for my endorphins. It's a whole other podcast for a whole other time. But then, like, if I'm running too fast, I'm like, oh shit, I'm gonna pay for this later because I'll eat like, like, like an animal.

• 42:05Speaker 02

  No, I've had so many clients over the years who gain weight over a marathon training.

• 42:09Jen Cohen?

  Oh.

• 42:09Speaker 02

  And that's the worst feeling because, obviously, you know, you wanna do the marathon for your sense of self and everything, but gaining 10 pounds after you trained for seven months is the worst feeling. The goos that people drink along it.

• 42:23Jen Cohen?

  But I also think, I never really understood the mindset of doing those marathons because other than, it breaks down your muscle too. Like, I've never seen, I mean, very rarely do I see somebody who has like, the kind of physique I'd like to have as a marathon runner, right? Because it's so-

• 42:38Speaker 02

  But it's a high, like, they're addicted.

• 42:40Jen Cohen?

  I would do it for the endorphin rush and for like, the, the feeling of doing something. But like, that's not ideally what, it depends on what your goal is, of course, you know?

• 42:49Speaker 02

  Totally.

• 42:50Jen Cohen?

  Have you ever done anything like that?

• 42:52Speaker 02

  I used to run, but like, I have grandma knees. Like, I've had so many knee surgeries and things.

• 42:57Jen Cohen?

  You have?

• 42:57Speaker 02

  Yeah. And like, at such a young age, and my grandma had hip replacements, like, I just back off. I also don't enjoy it, so I don't do much of it. I like the, I'll do bike, I'll do the rower, but I don't do a ton of like, intense cardio.

• 43:11Jen Cohen?

  You don't? You do mostly sta- um-

• 43:13Speaker 02

  Weights.

• 43:14Jen Cohen?

  Weights. Okay, do you think someone should be staying on a GLP-1 indefinitely or should they cycle it?

• 43:19Speaker 02

  I think they have to go according to their doctor. I think a lot of people have a lot of shame and fear over being on it forever. And they might have to swallow the fact that they will be, you know? And there are some people who I feel like, being on a GLP-1 could be preventing or, you know, lowering the need for a lot of other medications. So, we're now seeing how beneficial it could be for the heart. It's incredible for the heart health. I mean, I have a cardiologist who wrote a quote in the back of my book. He said he is seeing people's cholesterol improve like no other. It's really helpful and we're seeing more and more come out on that. So, if you could be on a GLP-1, maybe you're not on something else that's maybe more intense.

• 44:03Jen Cohen?

  Or maybe we're trading one health problem for another. And maybe in 10 years from now, we are going to casually look, we're gonna look back and be like, we were too casual about prescribing these medical, these drugs.

• 44:14Speaker 02

  Possible.

• 44:15Jen Cohen?

  We don't know.

• 44:16Speaker 02

  There are some people's lives that are just being saved left and right. Like, I went to see my friend's husband and I hadn't seen him in years, but he was very obese last time I saw him.

• 44:26Jen Cohen?

  Okay.

• 44:26Speaker 02

  And I was going to see him and I said to myself, I'm so blunt like you, we're just like, that's our nature.

• 44:31Jen Cohen?

  Yeah.

• 44:32Speaker 02

  So, I-

• 44:32Jen Cohen?

  That's so funny you said that, yeah.

• 44:34Speaker 02

  I said to my husband, I'm like, if he's not smaller than when I last saw him, I'm gonna say something. I'm just gonna say something, like, I'm writing a book on GLP-1, like, it's gonna get up.

• 44:43Jen Cohen?

  Hilarious.

• 44:43Speaker 02

  I walked in, thank God, he was down 75 pounds. And he said, he's like, "Munjaro, it's a great thing." And I said, "Oh, thank goodness," because I was gonna say something if you weren't.

• 44:54Jen Cohen?

  Oh, my God, that's hilarious.

• 44:55Speaker 02

  But he was like, "I was a walking heart attack." He said his cholesterol was 400 and he has three young kids.

• 45:00Jen Cohen?

  Okay, listen, listen, listen. Let me, let me just clarify something. Okay, that's, we're, we're talking extreme cases, right? If you're somebody who is morbidly obese, 100 pounds overweight, and you have diabetes, which the medication was made for, you have, you have all sorts of heart problems and other medical issues, of course, this can be a savior. If you are 10 pounds overweight, 5 pounds overweight, 15 pounds overweight, it's not like it's gonna save your life. And I think what people are doing is they're like, now like, well, there's all these longevity benefits. It's good for your cognitive health, it's good for this, it's gonna, you didn't have those problems anyway.

• 45:40Speaker 02

  Right. I hear you. I hear you totally. I just had a call with a woman who is like, 115 pounds and she told me she's been on it for a year and a half.

• 45:48Jen Cohen?

  Because it helps her with her other things.

• 45:50Speaker 02

  Right. And she told me that when she has to go off of it for four weeks because she needs a colonoscopy or just like, routine tests or anything like that, she says she feels swollen, like, her hands feel swollen. She says she really benefits from the anti-inflammatory effects. There are some people who say it helps them with other issues, like their irritable bowel disease, which we're starting to see come out.

• 46:11Jen Cohen?

  How? Because I heard, doesn't it constipate you?

• 46:13Speaker 02

  So, it's funny, it, it goes both ways, right? So, some people have irritable bowel disease because they have frequent constipation. Some people, it exhibits itself in constant diarrhea, so it really would depend on the person. I don't think it's approved yet for that, but it's, it's gonna be interesting over the next couple of years what more and more doctors use it for or stop using it for.

• 46:35Jen Cohen?

  Yeah. I mean, I was gonna ask you a question. Do you think GLP-1s are making you healthier or just thinner? But we just answered the question, really, so.

• 46:42Speaker 02

  I think it depends on what else you do with it.

• 46:44Jen Cohen?

  Let's talk, can we talk about other things for a second? How about fiber? I think people are like-

• 46:48Speaker 02

  Fiber, kids, we can talk about everything.

• 46:49Jen Cohen?

  No, no, I think fiber is underrated. I think we're so, we're so fixated so much on, on strength training and protein and all the things, but like, fiber is a massive, like-

• 46:59Speaker 02

  Fiber and protein keep you lean. Yeah, fiber is the best.

• 47:02Jen Cohen?

  Fiber's so important, that's why veggies are so important, right?

• 47:04Speaker 02

  That's why veggies are so important, that's why fiber-filled carbs are so important. That's why, you know, there's a huge difference between ultra-processed foods and other healthy carbs. There are, there's a huge reason why we need carbs. We need them for energy, we need them for digestion, we need them for our gut health, our immune health. Fiber is the key to all of that. It's also good for our metabolism because you have to get through fiber.

• 47:25Jen Cohen?

  Yeah.

• 47:26Speaker 02

  Like, our body actually burns calories-

• 47:27Jen Cohen?

  Has to work through it.

• 47:28Speaker 02

  Burning through it.

• 47:29Jen Cohen?

  Yeah, I agree with you. Okay, what's one unpopular opinion you have about the obesity epidemic that other dietitians would disagree with?

• 47:38Speaker 02

  I don't believe in healthy at every size. And that's a huge, huge dietitian belief that they hold so true to. It's a trend called HAYS, H-E, H-A-E-S, healthy at every size. And it's just not true. It's factually inaccurate, like, inaccurate. You know, there is a point where you could be overweight and very healthy and live a long, healthy, happy life, but it's not at every size. When you get to be obese and morbidly obese, it's really hard to be healthy. It's really hard to be able to walk upstairs, to be able to have healthy blood pressure, healthy blood sugar levels, to have your kidneys and joints and everything working optimally. It's just not a real thing.

• 48:19Speaker 02

  And I understand that it came out of good intentions to make people feel not shamed about their bigger bodies. So, maybe they're more encouraged to work on it and get healthier. But it's just a bad slogan that I don't think is accurate.

• 48:33Jen Cohen?

  Yeah.

• 48:33Speaker 02

  And it's, you know, in big, bold lights at a lot of dietitian conferences that I will not attend anymore.

• 48:40Jen Cohen?

  Really? What's something you believed about nutrition 10 years ago that you completely changed your mind on?

• 48:46Speaker 02

  One thing I believed about nutrition I completely changed my mind on-

• 48:51Jen Cohen?

  Now.

• 48:52Speaker 02

  Probably calories.

• 48:54Jen Cohen?

  Oh, yeah.

• 48:54Speaker 02

  And supplements. I think I used to believe more about calories. And then again, see, once I stopped counting calories, I would eat healthier fats like avocado and salmon. And actually saw I could lose more weight with them. Cause they satisfy me more, the anti-inflammatory benefits, like, you know, it's a more complete protein than the junk I was eating that had lower calories, you know, that was still a protein food, whatever it is. And supplements too, I used to be really in the belief that you could just eat very healthy and get all the things you need. And I don't believe that anymore. I guess as I get older, I realize the benefits of supplements, cause I just think with aging, we need to change up what we're having.

• 49:35Speaker 02

  And you just can't have everything. Like to get the creatine you need for the cognitive benefits, or the muscle retention benefits, you would need to eat so much steak. And things that I'm not gonna be eating. And there's some people who are just not gonna eat as much fiber, who might wanna fiber supplements. I mean, I believe fiber, you could, you should be able to get with food. But when it comes to vitamin D, when it comes to even vitamin C, when you're in a cold, like you could have a lot of red bell peppers, but it's nice to also have vitamin C, you know?

• 50:03Jen Cohen?

  Yeah, well, vitamin C is in red peppers.

• 50:05Speaker 02

  Right, I'm saying, so like, yes, you could have a few red bell peppers, but you could also take a vitamin C supplement to help you kind of amp up your levels.

• 50:12Jen Cohen?

  Oh, I got you, okay.

• 50:13Speaker 02

  I remember with my first pregnancy with Olivia, I read that probiotics are really helpful for preventing colic in an infant. And omega threes are really important for their brain health. And I was guzzling kefir for probiotics. But I was having like flavored kefir with sugar or, and like just trying to find as much kimchi as possible that would give me heartburn cause it's so spicy. And I was having like tons of egg yolk, cause I wanted the omega three.

• 50:40Jen Cohen?

  Yeah.

• 50:41Speaker 02

  The next doctor I had was like, just take supplemental, you know, just take a probiotic, take omega three every day and kinda make sure you're getting your gaps there. And then if you want those foods, it's great. But I don't know, I was just so obsessed with, everything has to come from food itself, which I do believe is great. Because you absorb it better and you're getting all the other benefits along with it. But supplements are also really helpful for filling those gaps.

• 51:04Jen Cohen?

  What's the one thing that sounds healthy, but actually makes weight loss harder?

• 51:08Speaker 02

  I mean, there's so many foods that are fake healthy foods and not good for weight loss. It's my favorite subject. Like, healthy versus healthy for weight loss. I had a private client yesterday tell me she went to Kava and she got the falafel wrap with hummus and all the things in it. I looked it up, it was a thousand fifty calories.

• 51:26Jen Cohen?

  Yes, I love what you just said. Healthy versus

• 51:29Speaker 02

  Healthy for weight loss.

• 51:30Jen Cohen?

  Healthy for weight loss. So different.

• 51:32Speaker 02

  That falafel wrap was like three slices of pizza.

• 51:34Jen Cohen?

  Trust me, I went to Sweetgreen, uh-oh, and I get the Caesar salad there that I like, this chicken salad, whatever. It's like, I don't know, twelve hundred calories. And I'm, and I'm even modifying it. You know, sorry, Sweetgreen. So there's a lot of those. Let's do some of those. I love that.

• 51:50Speaker 02

  Yeah.

• 51:50Jen Cohen?

  Okay, give me some that are like people are not thinking.

• 51:52Speaker 02

  Falafel is such a big one that I forget to talk about. Like it comes up on private sessions, I never talk about it publicly. Falafel sounds so healthy. It also tastes so healthy. But it's like, is it so yummy? It's like very dry.

• 52:04Jen Cohen?

  Oh, I love it though.

• 52:05Speaker 02

  For being as high in calories as it is, I feel like it's not yummy enough. Like the payoff of yummy is not there.

• 52:11Jen Cohen?

  Yeah, the payoff is not there.

• 52:13Speaker 02

  Right.

• 52:14Jen Cohen?

  But so is like smoothies to me. Like, to me, the biggest thing that could be healthy, but not healthy for weight loss is smoothies.

• 52:21Speaker 02

  Erawan smoothies, twenty-two dollars for seven hundred calories of sugar.

• 52:24Jen Cohen?

  Forget about Erawan for a second. Let's just table that for a second. What a waste of money that is.

• 52:28Speaker 02

  Jamba Juice, Ro Bag, all of them.

• 52:30Jen Cohen?

  Those aren't even, those are just like pure sugar bombs. I'm talking like a smoothie like anywhere. Because once you put in the almond butter, the protein powder, the milk, the

• 52:40Speaker 02

  Granola and coconut on top.

• 52:42Jen Cohen?

  Whatever the hell you're putting in, like you're basically eating a calorie bombed. Like, I don't believe in drinking your calories. I really don't.

• 52:50Speaker 02

  Right. It works for some people when they make it themselves and they add in their things and they're slowly sipping it throughout the day.

• 52:56Jen Cohen?

  Yeah, unless you make it yourself. Like I will make my own, I'll, I'll use my like, my, my protein powder. You know, I love a few companies, right? I do the Momentous, I do the Keon. I do like Slate too, for the pre ones, like for the pre, um, pre, the canned ones. Cause you can see how many calories you're having.

• 53:11Speaker 02

  Yeah, I mean, I make a smoothie at home all the time. That's under two hundred calories and keeps me really full. And supplements the other food I'm eating.

• 53:18Jen Cohen?

  I put a banana, I put the protein powder, I put some milk and call it a day.

• 53:22Speaker 02

  Try frozen zucchini, it's great.

• 53:24Jen Cohen?

  That's a great one too.

• 53:25Speaker 02

  You just slice up a zucchini, put it in the freezer and you use it as your ice cubes. And it makes your smoothie creamy, like a banana, but without the sugar calories.

• 53:34Jen Cohen?

  Okay, so tell me how much you put in there? Like put a whole zucchini?

• 53:36Speaker 02

  Half a zucchini, a whole zucchini, you cannot even taste it.

• 53:38Jen Cohen?

  But then you also have to put ice to make it more voluminous.

• 53:42Speaker 02

  You could add more ice for sure, but the frozen zucchini is like the best tack.

• 53:46Jen Cohen?

  Okay, I'm doing that.

• 53:47Speaker 02

  Yeah.

• 53:47Jen Cohen?

  My point is, you go to these places, they go for, they, they work out and they go for their smoothie. It's like, you, you don't even know how many, how much you're having in that.

• 53:55Speaker 02

  And a lot of them just add juice. Like they literally just add pure juice, like sugar water.

• 53:59Jen Cohen?

  That's, I, I would never even, that's horrible. Okay, give me some other ones.

• 54:03Speaker 02

  Okay, so yeah, smoothies, acai bowls, like one acai bowls, the same sugar as a few donuts from Krispy Kreme. Falafel wraps are a big one. Some kombuchas, like some kombuchas are really high in sugar and calories. You can find some that aren't, but not all. Cold-pressed juices, like not every cold-pressed juice is healthy for you. Like juices in general, I would just stay totally far away from. Even like MCT oils and things like that, that like could be healthy. Some people are just literally just adding them to their coffee, that type of thing. I'm not into.

• 54:35Jen Cohen?

  A hundred, by the way, this, this is what happened. I went to, I don't remember, the place in Sun Life or whatever. And like, it looks so healthy, right? So I have my, like, I make my little smoothie, but they're putting like MCT oil, cashew nut butter. It was literally like fifteen hundred calories. I'm like

• 54:52Speaker 02

  I like to eat my fat and enjoy it.

• 54:54Jen Cohen?

  And I'm starving after.

• 54:56Speaker 02

  Right.

• 54:56Jen Cohen?

  Like, I, it can satiate me for thirty minutes. And then I'm like, okay, when's lunch?

• 55:01Speaker 02

  Exactly.

• 55:01Jen Cohen?

  I, I can't, it doesn't fill you up.

• 55:03Speaker 02

  Yeah, I love protein powder. Like I use protein powder all day, every day, but I typically like cook with it. Like I like to make

• 55:09Jen Cohen?

  Oh, that's a good idea.

• 55:10Speaker 02

  Different, you know, desserts that I keep in the freezer, so I have little protein bites whenever I need them.

• 55:14Jen Cohen?

  Oh, I love that.

• 55:15Speaker 02

  I really try to chew my food more than drink it.

• 55:18Jen Cohen?

  Number, best, best, best habit to get into, if you're trying to like maintain your weight or lose weight. Okay, give me another one.

• 55:26Speaker 02

  Uh, okay. Just nuts in general.

• 55:29Jen Cohen?

  Oh, yeah, stay away from those too.

• 55:31Speaker 02

  Like a lot of people eat trail mix not on a trail. And it really only works if you're on a trail.

• 55:36Jen Cohen?

  No, it doesn't.

• 55:37Speaker 02

  Most of these people who

• 55:39Jen Cohen?

  Okay, how many people are taking trail mix when they're going like a mile and a half on a, on a

• 55:43Speaker 02

  Like on a flat road?

• 55:44Jen Cohen?

  Yeah, well, no, like on a hike. Like, I love these people I see like when I'm going hiking in LA. And it's like they have like their camelbacked with the water coming out and they have their snacks. I'm like, dude, you're going for like thirty minutes. So you, you'll be down the hill pretty soon.

• 55:58Speaker 02

  You're prepped and ready to go.

• 55:59Jen Cohen?

  Yeah.

• 55:59Speaker 02

  Yeah, trail mix at a desk, you know, seven, eight hundred calories per cup. It's just, doesn't work. It doesn't work like those fried bananas in there and the, you know, chocolate chunks.

• 56:10Jen Cohen?

  Yeah.

• 56:10Speaker 02

  Granola, I call it crushed up cookie.

• 56:14Jen Cohen?

  Yeah, no.

• 56:14Speaker 02

  That's all it is.

• 56:15Jen Cohen?

  I mean, but I, I will say I'm a massive, and I know you, it has a lot of sugar, but I'm a massive fruit eater. I love fruit.

• 56:22Speaker 02

  Oh, I love fruit too, but um, another one is sourdough. People think sourdough is like a free food.

• 56:27Jen Cohen?

  Why?

• 56:28Speaker 02

  Because there's probiotics, because people make it themselves, cause there's so few ingredients. People think sourdough is a zero calorie unlimited food.

• 56:35Jen Cohen?

  Sure.

• 56:36Speaker 02

  I am telling you, I speak to people every day, they say, oh, but it was sourdough under my massive avocado with drizzle of olive oil and hemp seeds avocado toast at a restaurant. Like, that is like a day's worth of food.

• 56:50Jen Cohen?

  Okay, who thinks that sourdough is not

• 56:53Speaker 02

  Everyone.

• 56:54Jen Cohen?

  A car, like a big, it's a bread. It's a white bread.

• 56:57Speaker 02

  I know. It has like slightly lower glycemic index than Wonder Bread. And so people think it's a health food. Another one would be like quinoa. Like people think quinoa is a protein. Quinoa is a carb that has some protein in it.

• 57:10Jen Cohen?

  Girl, I know, this is crazy.

• 57:12Speaker 02

  Yeah, this is how a lot of people walk around. They just tell me like, but I had quinoa, it's protein.

• 57:17Jen Cohen?

  Is it just because they wanna believe that that, that it's healthy? I think it has to be. Not that it's not healthy, it is healthy. It's not healthy for weight loss, eating it in

• 57:26Speaker 02

  Unlimited quantities.

• 57:27Jen Cohen?

  Copious, yeah, yeah, quantities. Okay. How about, would you believe, what's, what's your take on intermittent fasting for women?

• 57:34Speaker 02

  I think it's much better for men than women.

• 57:36Jen Cohen?

  Yeah, me too.

• 57:37Speaker 02

  I think just metabolically, it makes sense for men more than women. And unfortunately, it's the men who are loudest about this. Like think about intermittent fasting, think about MCT oil and coffee and all of these things. It's usually men who are giving this advice and women trying to follow it and then feeling bad and guilty when they can't stick with it. And I just don't know what the big difference is. I think cause women are doing so much more all day. I think we're thinking about more and juggling more. And it's like, I don't know, it's proven that we just tackle a lot more. And when it comes to the household chores and things like that, we just have so much more on our minds. That I just think we need more energy coming in for more hours of the day.

• 58:17Speaker 02

  Not that it has to be more energy overall, but might have to be spaced out, but like I need breakfast. And there are a lot of men I speak to who absolutely don't. Like my brother won't touch food before one PM and he thrives.

• 58:31Jen Cohen?

  Again, he's a boy.

• 58:32Speaker 02

  Yeah.

• 58:32Jen Cohen?

  I do think like the guys, people I know who do really well with intermittent fasting are all men.

• 58:37Speaker 02

  Same.

• 58:37Jen Cohen?

  I haven't met one woman who said that it works for her.

• 58:40Speaker 02

  Some women it works for if they're like post-menopause. So like, things are just kinda slowed down in their whole overall life. Sometimes it could be helpful, but for like someone who has kids and a job and is moving and grooving a lot all day, I think having more calories in the first half of the day is helpful. Otherwise, it tends to backfire and that same woman is usually eating too much at night.

• 59:05Jen Cohen?

  Yeah, absolutely. That's what happens to me if I'm not eating in the morning. And I've tried to do all these like, you know, I've tried all these kooky crazy things. I end up eating double at night.

• 59:15Speaker 02

  Yeah, and that's when you don't want to. That's when you're burning those calories. Yeah.

• 59:19Jen Cohen?

  What is the biggest nutrition lie we've been told?

• 59:22Speaker 02

  Everything in moderation.

• 59:24Jen Cohen?

  Mm hmm.

• 59:24Speaker 02

  I hate that.

• 59:25Jen Cohen?

  Me too.

• 59:26Speaker 02

  Because it's not for everyone. Not all foods are meant to be eaten in moderation for everyone. There are some people who are masters at it. They could have a few chocolate chips and stop. They could have buttered popcorn. They could have potato chips. They could have churros. And they're perfectly fine. They're not addictive personalities and they maintain a healthy weight. And other people, a little bite of something can throw them down a vicious spiral that throws them totally off track, leads to binges, leads to them feeling guilty, and just way worse than before they started.

• 59:57Jen Cohen?

  Mm hmm.

• 59:58Speaker 02

  And so I think people really need to know themselves, not test themselves, and not buy into the lie that everything has to be eaten in moderation.

• 1:00:05Jen Cohen?

  By the way, I love that line. You need to know yourself, not test yourself. That is a great line. And I learned that the hard way many, many, many times. Because I do know myself. And then I hear this advice. I'm like, you're right. Like, you know, one cheat day, blah, blah, blah. And that cheat day becomes a bad rabbit hole of just like stuff that I, I, I end up eating nine to like nine bad meals in one meal.

• 1:00:32Speaker 02

  Yeah.

• 1:00:32Jen Cohen?

  Yeah.

• 1:00:33Speaker 02

  I literally hate health experts that say that.

• 1:00:36Jen Cohen?

  I think that there are, there is something to be said for like, if you know yourself and not test yourself, you know that you can't do that, just stay away from it.

• 1:00:43Speaker 02

  Exactly. You'll be so much happier as a result, rather than keep testing yourself and feeling worse about yourself afterwards.

• 1:00:48Jen Cohen?

  It's like an alcoholic. Like you don't say, okay, you can have one cheat day where you can have like as much alcohol as you want.

• 1:00:54Speaker 02

  Right.

• 1:00:54Jen Cohen?

  Or like one meal where you can have alcohol.

• 1:00:56Speaker 02

  Yeah. And people say with like ultra-processed foods, they want to say there are no bad foods. A lot of these things aren't even food. Like you can live perfectly fine without ever touching a lot of them. And they're designed to make you want to have more and more and more and really never stop.

• 1:01:10Jen Cohen?

  I know.

• 1:01:11Speaker 02

  Sometimes you're better off not starting.

• 1:01:13Jen Cohen?

  Exactly. I totally agree. Um, is there anything about, anything we didn't cover in the book that you think is really important?

• 1:01:20Speaker 02

  I think I cover a lot in the book. I had a lot of people proofread it and had like, you know, really good insights, even at the last minute that I made to sure to put in.

• 1:01:29Jen Cohen?

  No, but in this podcast.

• 1:01:30Speaker 02

  Oh, in the podcast?

• 1:01:32Jen Cohen?

  Yeah, not in the book in general.

• 1:01:33Speaker 02

  Um, I think along the lines of not everything has to be eaten in moderation. I think especially going into the holiday season and baking season, I think a lot of moms particularly feel very guilty about not doing all the things. So not baking all of the sugar and not making the gingerbread houses and participating in the cookie bake and all that stuff. When, if at the end of the day, you're the one who's now licking frosting from your fingers at 10:00 PM at night and eating that last tray of cookies that were too burnt to put in the bake sale or whatever it is, don't do it. And I think a lot of moms need to know that their children will thrive from a healthy,

• 1:02:15Speaker 02

  confident, very empowered mom, more so than the Martha Stewart mom who just bakes all the time. And, you know, there's so many moms, they just buy this junk for their house and they say, I want to be the mom that has that food. I don't want to, you know, deprive my family.

• 1:02:31Jen Cohen?

  Not my house.

• 1:02:32Speaker 02

  Exactly, not mine either. And your kids will love and respect you for so many other things. Like you don't have to be bribing them with sugar to get their love and affection.

• 1:02:40Jen Cohen?

  You know what's so funny? I love that you say that. You know, uh, my, a mother was telling me that Sydney was coming, my daughter Sydney was going, she goes over to people's home and she's like, does that have protein in it? Is that protein? Or how much sugar is in that? Because she hears that.

• 1:02:54Speaker 02

  Our daughters are the same.

• 1:02:55Jen Cohen?

  Yeah. And they hear it from us all the time.

• 1:02:57Speaker 02

  Right.

• 1:02:58Jen Cohen?

  And is she thrilled that there's not like junk food around the house? Probably not thrilled, but she's now like accustomed to it.

• 1:03:04Speaker 02

  Oh, yeah. My daughter will not drink a Slurpee from like the store, I won't say. But like the things that are such high concentrated colored dyes totally gross her out.

• 1:03:14Jen Cohen?

  Okay, no, no, my daughter will, but she at least has the, she, she will have that. I can't lie, but.

• 1:03:20Speaker 02

  Yeah, my boys will.

• 1:03:21Jen Cohen?

  She is, she's at least like getting cognizant enough to know where protein is, what too much sugar is. Like she's being like mildly trained for the future.

• 1:03:31Speaker 02

  Totally, no. I think our daughters are more than mildly trained.

• 1:03:34Jen Cohen?

  Probably, you're right. You should see, me and my daughter did a Spider-Man workout last night.

• 1:03:37Speaker 02

  Cool.

• 1:03:38Jen Cohen?

  Have you done that before?

• 1:03:39Speaker 02

  No.

• 1:03:39Jen Cohen?

  Five pull-ups, 10 push-ups, and then 15 squats.

• 1:03:43Speaker 02

  Cool.

• 1:03:43Jen Cohen?

  Yeah, it's, she's like a killer. My daughter's like an assassin. Okay, so one other thing I want to talk to you. Do you think we're becoming a society again that's obsessed with skinny and not healthy?

• 1:03:55Speaker 02

  I think we're definitely moving past, hopefully, the body toxic movement, positivity movement, and the healthy exercise and getting into a stage where people are admitting again that it is healthy to be at closer to your ideal body weight. So I think there's a positive thing that's also happening messaging wise. But yeah, unfortunately, I mean, the slew of celebrities that have been on the red carpet lately that look absolutely ill.

• 1:04:22Jen Cohen?

  And that's because of the whole Ozempic craze. So why I'm bringing that up, and I know we should, we should have started the podcast with this, but I do notice that, you know, it, we, we were in an era of body positive, which I also am like kind of not a fan of.

• 1:04:36Speaker 02

  It took a little, went a little too far.

• 1:04:37Jen Cohen?

  And now the pendulum has swung the other side where it's now back to like the nineties where like.

• 1:04:42Speaker 02

  Some of these celebrities look horri, like really like scary and horrible.

• 1:04:46Jen Cohen?

  No, horrible.

• 1:04:47Speaker 02

  It's really sad.

• 1:04:49Jen Cohen?

  And like, we need to find a place in the middle where the pendulum is like somewhere in the middle. I don't even know if that's even possible. I don't even know if that even exists in like in real life, but I mean.

• 1:04:59Speaker 02

  I mean, that's my goal for this book, is for people to use the GLP-1 as a tool to get better results with all the other healthy things they're doing so they can live that balanced lifestyle. And even if they're continuing to use the GLP-1, they're fine staying at a lower dose and going low and slow while they maintain their physique, their hair, their energy, their digestion, and they don't feel like they have to go to extremes. Because, ugh, so gross.

• 1:05:25Jen Cohen?

  And I, and I also think that like you can also try it the old-fashioned way. If you only have five or 10 pounds to lose, why even do anything? Why inject anything into you?

• 1:05:35Speaker 02

  Listen, I agree.

• 1:05:35Jen Cohen?

  I'm not a peptide person in general. I mean, although I should start doing, I mean, I am old now, but like if it's not broken, I don't want to fix it yet.

• 1:05:43Speaker 02

  Yeah.

• 1:05:43Jen Cohen?

  You know?

• 1:05:43Speaker 02

  Yeah, there's no reason for you to do anything. And I definitely don't encourage people to jump on it for five to 10 pounds. It's just kind of the nature of where we're in today, where people, I think who have five to 10 pounds to lose are actually the first ones to take it.

• 1:05:59Jen Cohen?

  I know, you said that earlier, which I find interesting.

• 1:06:01Speaker 02

  And so I just want them to also be comfortable potentially tapering off of it or going off of it and not being scared that they're going to gain all their weight back, which is really something I wanted to experiment with myself.

• 1:06:13Jen Cohen?

  Absolutely. Alana, okay, so where do people find you and your book?

• 1:06:17Speaker 02

  GLP1-book.com, Beyond the Shot on Amazon, Alana Molsinger-D on Instagram. Hopefully you'll see me and Jen's pizza revival.

• 1:06:26Jen Cohen?

  And we're also going to do another video.

• 1:06:29Speaker 02

  We have to.

• 1:06:29Jen Cohen?

  Can we make another pizza food?

• 1:06:32Speaker 02

  Yeah, I, I do pizza foods all day. Oh, I have a spaghetti squash pizza recipe we can do.

• 1:06:36Jen Cohen?

  Okay, when?

• 1:06:37Speaker 02

  Yum.

• 1:06:37Jen Cohen?

  I love that.

• 1:06:38Speaker 02

  Get it on the books.

• 1:06:38Jen Cohen?

  Okay, we, okay, we are, we're going to get that on the books. Okay, I love that you're here. And, um, everyone, check out Alana and her book. And if you have not yet subscribed, I always should say this at the beginning and I always forget.

• 1:06:51Speaker 02

  Subscribe now.

• 1:06:52Jen Cohen?

  Yes, subscribe now. Thank you, guys. Have a good one.

• 1:06:55Speaker 02

  Bye.

• 1:06:55Jen Cohen?

  Bye.