83. Millennial Waist Loss Strategies with Dr. Debbie Bright

Dr. Debbie Bright 0:03

Unfortunately the millennial generation is on track to be the most obese generation in history.

Dr. Stephanie Gray 0:12

Welcome to the your longevity blueprint podcast. I'm your host, Dr. Stephanie gray. My number one goal with the show is to help you discover your personalized plan to build your dream health and live a longer, happier, truly healthier life. You're about to hear from my good friend Dr. Debbie bright This interview is going to take you millennials to becoming well anneals we're going to talk about healing the world's most unhealthy generation. Let's get started.

Thanks for joining me for another episode of The your lung deputy blueprint Podcast. Today my guest is weight loss and gut health expert Dr. Debbie bright. She's an internationally recognized and board certified functional medicine physician, exercise physiologist and nutritionist. As the founder and CEO of the International millennial health movement, Dr. Debbie helps millennial women discover their hidden food sensitivities, so they can kickstart the healing of their fat skin bloat and fatigue all within 21 days or less. Weight loss is what Dr. W does restoring self worth is who she is. I love that. So welcome to the show. Dr. Debbie,

Dr. Debbie Bright 1:18

thank you for having me. I'm excited to be here.

Dr. Stephanie Gray 1:20

Well tell me your story. So how did you become so passionate about exercise physiology, and I understand you're also a chiropractor and nutrition and restoring self worth? What's your story?

Dr. Debbie Bright 1:30

It's kind of funny, like when I was a little kid I remember not being obsessed with like fat loss from a place of like an eating disorder or anything like that. But always wondering why, like me personally, I could eat whatever I wanted. And then why were some classmates not the same, like why were they a little bit more obese are suffering. And then when you fast forward through, you know, I worked on my degree in Exercise Science and whatnot. And I was in graduate school. I remember going home to my at the time, it was just my five year high school reunion. And I'm from a small town in Missouri. And unfortunately, you know, those people don't tend to be as well exposed to your your from Ira as well exposed to some of the things that people in like bigger cities and whatnot, like they, they just have like a different mindset around health and whatnot. And going back to that reunion, only five years out.

So we're what like 23 years old or so, a lot of my classmates were already becoming obese, they were on a lot of medications, they were starting to have issues with their cholesterol, their blood, sugar, diabetes, things like that. And now, you know, we're Gosh, I'm 36 now, and I've just seen it continue to progressively get worse. So it was first and foremost a love for my community. Within the last two years, the things I speak about now really hit me close to home because I was dealing with some fatigue issues. And just in trying to find the right answers, or why was I burned out or what was going on. I opted for some hormone replacement therapy, which I know you're very familiar with. And I ended up being overdosed with transgender levels of testosterone, which really threw my system completely out of whack and put me in the gutter.

And so it just furthered what maybe was coming easier for me. I just wanted to really dial in and like get better at understanding like health, metabolism, blood sugar, rest all the things. And so, you know, just to speak to that when you have your health and then you don't have your health it like is a really big wake up. Appreciate it. Exactly. So it just I feel like it's made me a practitioner that's wanting to dig really, really deep into helping people and myself included. And then you know, people from my hometown, it just, it's really in my heart to like make a difference for those individuals.

Dr. Stephanie Gray 3:47

I'm sorry that you were overdose literally for the listeners, isn't it? This is not something that she did incorrectly, like her medical practitioner made a mistake and essentially overdose term very high levels. And she's, she's on the men, thankfully. But that's also why you want to find the very competent practitioner for these sort of things like overinflation therapy. Oh, I know, specifically, you focus on the millennial generation. So can you define for the audience? What millennials really are clarify for those of us who may not know, and why have you chosen to really focus on that generation self?

Dr. Debbie Bright 4:16

Yeah, so it kind of goes into the origin story of myself, I am a millennial, and then the individuals that, you know, we tend to help those that are like us, right? So it's like my age group. So millennials are, I believe, I always have to keep it on track, because then every year the number changes, right? I believe, like 25 to 38 or so in that within that age group. So, you know, these are a lot of individuals that are, especially if they're like the 30 plus year olds, they're young moms or they have little kids in the house. They tend to be concerned about their health, their energy to be able to keep up with the family. They want to make sure the family is healthy, and then kind of secondarily I end up getting like their mom's right Like I call them the sexy grandma too, which is funny because grandma. Yeah, a part of, you know, what's my daughter up to? And why is she getting better, and I want that as well. So it's, it's I get the millennials, it's like I'm making changes through multiple generations, which is really exciting.

Dr. Stephanie Gray 5:15

So when it comes to weight loss with the millennial generation, what are some of the biggest mistakes that they make? What is something they may be doing, that's not getting them the desired result they want with their exercise or nutrition or whatnot.

Dr. Debbie Bright 5:27

Before I dive into that, I think it's really important to point out too, that unfortunately, the millennial generation is on track to be the most obese generation in history. We are also the first generation that is not expected to outlive the age of our parents, that is so scary, right? In our lifespan, which is crazy. And I think in our health span, we're also seeing that, you know, we're just more of a sickly generation, and in seven out of 10 will be you know, obese by middle age. So, as far as like, the top mistakes are that this generations getting wrong is, there's really three things that I see that standout. One being that they focus on weight loss without based loss, I always tell them that like weight loss without weight loss really isn't healthy at all.

Like we need to focus on having our waistline be one half our height, in let's say, if you measure it in inches, or centimeters, or whatever it is, we want to aim for that one half goal, that's very important. And then the second thing being that they're often stuck still, and I don't know how we're even here still, but they're stuck in the mindset of eat less, move more, which you and I both know is still unfortunately, it's reinforced in the fitness and medical communities a lot, it's still the mindset that that's like the most appropriate way to lose weight. We know that like calories matter, but where they come from, you know, matters more. So let's say 500 calories of pizza. And ice cream is going to send a much different signal to the body and the hormones and say 500 calories of salmon and like grilled spinach, right? So like prioritizing the quality of our calories, more than just focusing on the quantity within the Eat less move more category of that they're focused a lot on the wrong type of exercise, meaning that they're stuck in the cardio craze.

And they really need to be prioritizing resistance training more like I often say that I used to say body composition is 90% diet and 10% Exercise given that, that 10% of exercise is like 100% all in its own category. But I'm really starting to kind of change my mindset around that and thinking that it it is really a 50 Right. So we know like in the cardio craze, it's like, oh, I stepped on the scale. And I've been working out hardcore and restricting my calories and I've lost 10 pounds. But what people don't really understand is when they take that approach out of that 10 pounds, oftentimes, five of it is muscle mass. And so when they're burning off their muscle mass or slowing down their metabolism, and they yo yo diet, right, so then they put the weight back on quickly what they could handle, let's say they restricted themselves to 1200 calories, and they lose this weight, but it's an unsustainable way. And then they go and they start to eat 1500 calories. Now they rapidly put on body fat in ways that they never would have before because they don't have the muscle mass to help keep them tight and lean and dense. It's kind of funny, like within that we know females too, that they avoid resistance training, because they often say like, I don't want to be too bulky.

And I have to bring them back around to saying like, how often do you see a seven foot tall person? It's like, so rare, right? And so I'm always like, Okay, girls, ladies, like you aren't that genetically gifted, that you're so rare that you're going to be you know, looking like a female bodybuilder, you know, that's just a whole different approach to this. And then caloric deprivation to it's like, I think it's important to point out that three things really happen when we overdo it. And we know this from a burnout standpoint is the body will decrease metabolism by slowing down the thyroid, right, and patients go hypothyroid though the body will increase fatigue, which is not necessarily a sign that something's wrong. It's the body doing what is being asked of it, right.

So just the body's way of saying like, let me slow down your physical movement in each day and decrease your energy to do the simplest things go to the bathroom to go for a walk, get out of bed, like let's keep you tired so that we're not expending too many calories. Right. The last one is muscle destruction, which will further destroy their metabolism as you know. So that all falls under the mindset of eat less, move more. And then really the last one I think that they get wrong is they don't focus on gut health necessarily to set them up to win like when they want to go into like improving their health, focusing more on weight loss, and so I like to focus with them there on improving digestion north to south and then helping them to discover their hidden food sensitivities and heal their gut so that they can decrease inflammation and start to take the weight off

Dr. Stephanie Gray 10:13

of that. I've never heard that north to south. Yeah.

Dr. Debbie Bright 10:16

Oh, yeah, we can dive into that one too. If you want. I want to go back to a couple

Dr. Stephanie Gray 10:19

things. You said. I want to make sure I heard you. Right. So did you say seven out of 10. Millennials is likely to be obese. But middle aged, you say 70%? Yes. Wow. Yeah, I hadn't heard stats that high. So that is very scary. Okay. Just want to emphasize that. And then I want to come back around to you said you your waist should be half your height in inches. So if someone was someone was 66 inches, their waist should be half that 33.

Dr. Debbie Bright 10:45

Exactly. That's the most ideal goal to go for.

Dr. Stephanie Gray 10:48

Okay. I just want to make sure I heard you, right. Can we go back to resistance training for a minute? So there may be some some moms, for instance, listening in today who are like, what is resistance training? Is that what I did in high school when I played volleyball? Or like what? You know, for those who really aren't in this in the athletic world? Can you maybe provide some examples of realistic like resistance training?

Dr. Debbie Bright 11:10

Yeah, absolutely. So there's different types, probably the one that really sticks out in most people's mind would be like lifting free weights. So that could be kettlebell training, or, or training with dumbbells, Olympic lifting, that kind of stuff. You can also do bodyweight exercises, it's essentially taking your muscle and putting it through a range of reps and sets that bring it to fatigue, and then allow it a breakdown of that tissue. And then a regrowth that provides you more strength. Yes, there's

Dr. Stephanie Gray 11:38

this writing is just maybe a fancy way of saying, Yeah, listen, kettlebells whatnot. Good. Thank you for finding that. Let's go back around. And I think that's so important. So when it comes to maybe food sensitivities, what are some of the top symptoms someone can look for? That may indicate there is a there's a problem?

Dr. Debbie Bright 11:55

Yeah, so there's really three types of adverse food reactions. There's food allergies, food intolerance, and food sensitivities. And to really understand them, it's important that we understand all three. So food allergies, I think that's pretty easy to understand. But oftentimes, people will confuse in their lingo when they're talking about a food sensitivity versus a food allergy. So a food allergy is a true food allergy. It involves an immediate immune reaction to foods that have just been eaten. I think the best example to give would be like you think of a person that eats peanuts or shellfish. Yep. life threatening EpiPen. I always say like, if people have seen the movie hitch, you know, when he's like cooking, and then I think he's eating shellfish. I can't remember exactly. But he's like, blows up in the lips in the face, and he's like, drunk on Benadryl or like a food allergy.

Then there are food intolerances, which are non immune reactions to certain foods that occur because a person maybe is lacking the digestive enzymes responsible for breaking down that food. Their symptoms can include like flushing or having cold and flu like symptoms or just dietary discomfort. And examples are like alcohol or think about like dairy, lactose intolerance, histamine issues, think about eating foods that aren't maybe real, that are like full of preservatives or artificial colors that our body just doesn't necessarily recognize. And so that can cause a digestive discomfort and a food intolerance. And then the last one, which I like to work with people with is a food sensitivity. And so those are delayed immune reactions that happen to be delayed by maybe hours to even days. And they're usually caused by an imbalance in the gastrointestinal system that is affecting their immune system.

So symptoms can differ from person to person, they might include migraines, their skin might break out, they might have fatigue, difficulty sleeping, weight, gain, muscle and joint pain, excessive sweating, mood swings, like rapid heartbeat, IBS issues. There's a whole slew of issues. But the issue with people not being able to figure it out is because you know, they don't eat the food and then react immediately. So they may eat dairy. And three days later, like my husband is this way. He eats it, and within a couple of days, then there's a skin breakout and he has acne. And it's like, oh, like he's great at staying off of it. But where it might slip in is like in a restaurant or someplace where somebody else prepared the food and he just wasn't he didn't know he was getting into it, but it shows up like that. I

Dr. Stephanie Gray 14:28

agree. Yeah, a lot of my patients also cannot necessarily identify, you know which food group even on the pizza is causing problems, right? Is was it the tomato sauce? Was it the garlic? Was it the yeast in the crust was a big in the crust? Was it the cheese on the pizza? Was it the gluten in the crust? It's really difficult for some patients to identify what on in that meal two days ago, like, right it was causing problems and that's where the strength of testing comes in. So is sensitivity testing something you utilize in your practice? And then how do your patients get those out kind of talk about what What I do with my practice, but let me ask you first, is that something you use? And how do you test patients? Yep. So

Dr. Debbie Bright 15:04

Well, first and foremost, I like to put people that food sensitivity can be expensive. And the gold standard still to this day is to do an elimination diet. So I like to start them there and take them through. And we'll take the foods out for 21 days and let those antibodies kind of die off. And they usually what's usually within four days, people really start to turn the corner and feel a lot better.

Dr. Stephanie Gray 15:28

And on an elimination diet for the audience better and I discussed this heavily in my book in chapter one, but what main food groups are removed?

Dr. Debbie Bright 15:35

Yep. So I across the board, I see gluten, soy, dairy, eggs, corn, peanuts, added sugars and artificial sweeteners being the top

Dr. Stephanie Gray 15:45

pitcher in everything. Not everything. They're not getting vegetables, right, right.

Dr. Debbie Bright 15:49

And that's just it. People say like, oh, my gosh, you take me off of those foods, and there's nothing left to eat. But in reality, it's like, let's look at gluten like okay, you eat waffles, cereal, bread on your sandwich, pizza at dinner, like cookies, or it's like you're just eating wheat in like five different ways, right? There's plenty of food left to eat. But and that's to dive deeper into that is when we take people off of stuff, it's best to always have like a meal plan or some suggestions that fill in those voids. So they don't feel so lost in their decision making. It makes it

Dr. Stephanie Gray 16:21

on what they can eat. So they don't fixate on what they can't eat. Yeah,

Dr. Debbie Bright 16:25

exactly. And that's the way without that people just they're too lost to make it be a success. But when you Yeah, when you fill in those gaps, they do really well. So the elimination diet reintroduction is what I like to do with them. Then if people go through that program, and they say like, Okay, other people, like I like to run it in groups, right? They say like, oh my gosh, like so. And they're like, they're doing so much better than me, and they're getting much bigger results may say like, Okay, are you an outlier? Do you need some individualized testing? And I like to do a food sensitivity test with a stool lab? Because I want to see what's going on in that digestion, right? Like, okay, we have a food sensitivity. But let's take it steps further. Why and what can we do to repair the gut and help support that north to south digestion, to help eventually restore the gut, and then they get to bring these foods back in? So it's not like, let's keep this out forever, right?

Dr. Stephanie Gray 17:19

Yep. Yep, I totally agree. And my patients who are very cost conscious, who don't want to spend money on additional testing, why not start with an elimination diet, that's usually where we start. But for some people, we really still need to narrow in, they can't quite identify, well, quite sure. They just need a little more assistance, or they haven't gotten the progress they want with the elimination diet. So then we can certainly consider food sensitivity testing. In office, we do a finger poke takes about a month to get labs back we run we look at I think 150 foods, something like that. So same thing, gluten, dairy, soy, corn, yeast, coffee, even fruits, vegetables, nuts, seeds, and spices, because occasionally there will even be a reaction to ginger or turmeric or something that I'm advising the patient take, and then we figure out actually you need to take a break from that

Dr. Debbie Bright 18:02

I was gonna say, and that's what works well, for those patients that are the outliers, right? That like the gut lining is a little more broken down, there are more things that are showing up. And now they really know specifically, what works for them.

Dr. Stephanie Gray 18:14

Totally. I love that you look into stool testing and digestion as well. Again, for the listeners, I'm just going to echo my book here for a moment. So my book your longevity blueprint in chapter one, I'm comparing the foundation of the home and how important that is right? It has to support the way that the entire house you want them to be strong so it doesn't crumble. I'm comparing that to the gastrointestinal system in the body. So we want to have strong foundation. And we're going to talk about Well, I was going to mention that five our functional medicine framework, but you have a different framework, you have a framework for weight loss. We'll talk about your framework in a minute. But as part of building healthy gastrointestinal Foundation, in chapter one, I talked about removing both food sensitivities and gut infections, things that can be found on the stool test that you're mentioning, I have a lot of patients who do have just a small amount of bacterial overgrowth, parasites or yeast we find nice very commonly overground and patients that needs to be treated. So if we want to heal leaky gut, we have to remove all of the offender's the foods and the gut infections.

Dr. Debbie Bright 19:12

Absolutely. And that's really the foundation for my five our framework for rapid weight loss.

Dr. Stephanie Gray 19:17

Well, perfect transition. Let's go there.

Dr. Debbie Bright 19:19

Yeah, let's go there. It's built off the five our framework for rapid gut health that's exactly what it is. So it's the Remove replace re inoculate, repair rebalance. So it's just like you said, we remove the inflammatory foods. We use the stool lab we look to see like are there any gut infections you have H Pylori is there dysbiosis like what's overgrown, so what needs to be brought back into balance? Right, and then we replace things like digestive enzymes, and that's the north south digestion. So betaine for the stomach acid, pancreatic enzymes for the break, right betaine does a lot of the protein the pancreatic enzymes does as well, but they do a lot of the carbohydrates we support The liver and gallbladder to help that break down.

What a lot of people don't know is that the gallbladder sure it helps break down fat, but it also is responsible when it releases bile for keeping the guts squeaky clean. It's like it's what's the word I'm looking for? I almost wanted to say Asterix. It's like it's cleaning juices, right? Like it kills off things that shouldn't be in there. And a lot of times patients will build up if they eat the standard American diet, it's without question that they're going to start to build up gallbladder sludge, which we know in conventional medicine won't really be identified. They won't look at it until like, the gallbladder is full of stones. And it's an issue or it doesn't not like one day I woke up and I went to the doctor and they said, You have gall stones, right? This was a long time growing for

Dr. Stephanie Gray 20:45

a long time. And then the sad, sad part about that is they have the gallbladder, some individuals have their gallbladder removed, which they need to when they're in excruciating pain and having, you know, gallbladder attacks. But then, after discharge from the hospital, they're never taught, like, why, like, what was the root cause of the problem? Right? Removing the gallbladder doesn't eliminate the fuel to that fire, if they're still eating inflammatory foods, if they still have poor digestion and whatnot, I'll say that the downstream effects are gonna manifest in a different even in a different organ system somehow. Exactly. And just removing the origin doesn't restore health.

Dr. Debbie Bright 21:15

No. And those are the people that I see that have extreme levels of gut dysbiosis too, because the organs gone is no longer there doing what it does, but the good thing about it is the body smart, and it creates his own little extra pouch and it tries to help repair itself there, right, but we just some gallbladder support would be nice. In that case,

Dr. Stephanie Gray 21:33

yeah, I will say let's go back to the third or so you said remove repair. And then the third are

Dr. Debbie Bright 21:38

remove replace three inoculate. So that is restoring the healthy gut bacteria with things like probiotics, prebiotics to feed the probiotics, things like resistant starch, I like to have patients use this sounds wild to people but green bananas, they have a lot of resistant starch in the peel. So I'll say cut the ends off and blend it in your smoothie and get start getting resistant starch back into your body. Or people can go on Google and look up how to prepare resistant starch potatoes, those are really high in it right? The heating, cooling healing, it builds more. So you guys check that out. So that's like feeding and repairing your good gut bacteria. And then the fourth R is repair. So that would look like repairing your gut lining with GI supportive supplements like glutamine, glucosamine, pectin, aloe, licorice, Marshmallow came a meal, things that soothe and help rebuild. And then the last one is rebalance. And I frame that around lifestyle. So how do you react to stress? What kind of exercise are you doing? I'm going to push for some resistance training in your life, how are your sleep habits, detoxification and so on, because we want to get you healthy, and we want to help keep you there, right.

Dr. Stephanie Gray 22:52

You might not know this, but building a healthy gut or gastrointestinal system is one of the most important things you should be working on to maintain your health and longevity. That's why actually in my book, Your longevity blueprint, I devote the entire first chapter to the gut. I like to compare the gut or gastrointestinal system to the foundation of your home, you have to have a strong gastrointestinal system upon which to build great health. So with that in mind, I want to share a few tips to help you do just that. The first step with improving your gut health is to clean up your diet, removing inflammatory foods, foods you may have sensitivities towards and treating gut infections. Like I mentioned, I get into this in a lot more depth in chapter one of my book. Once you've done that, however, there are also some amazing nutrients that exist to help you heal further.

Two of my favorite your longevity blueprint combination powder products for helping patients heal their guts are called gut shield and gi support. Gut shield contains several important ingredients including glutamine and zinc. Glutamine is the most important non essential amino acid for gut healing and zinc is a top mineral for gut healing as well. Got shield also contains n acetyl, D glucosamine and aloe vera and acetyl D glucosamine is a mucin precursor that has been shown to increase the production of mucus within the GI tract. This is beneficial in coding the tract and protecting it. That shield also contains dickless rise licorice root extract, also known as DGL, a form of licorice root that does not contain glycerides in which can raise blood pressure. Licorice has been known to treat and heal ulcers it works as a demulcent to sue the irritated tissue. It's anti spasmodic, anti inflammatory and anti allergenic.

Aloe vera has been used throughout history to promote a normal inflammatory response. You may have used it on your cuts, scrapes or burns as a child, studies have shown that aloe vera is also specifically beneficial to the gastric mucosa in part through its ability to balance stomach acid levels and promote healthy mucus production. All these gut healing nutrients are packed into one little scoop of powder that can be added to a beverage of your choice or mixed into a smoothie. I recommend patients consume this consistently for at least three months for gut healing. My second favorite product for gut healing is called gi support a gut healing protein powder containing glutamine as well. The difference here is that gi support is also loaded with natural anti inflammatories like turmeric, it also contains arabinogalactan which serve as prebiotic fiber. And it contains green tea extract, also known as EGCG. A potent antioxidant that further helps to reduce inflammation.

It's the Cadillac of gut healing patterns because it has protein, the amino acid, glutamine, prebiotics, anti inflammatories, and antioxidants, all in one scoop. And yes, it can be combined with gut shield. Consider taking the synergistic one daily while focusing on cleaner eating. These products aren't needed forever, but they sure help expedite the healing process of your gut lining, check out more product information on our website and use code, he'll gut for 10% off either product that's got shield or GI support at your longevity blueprint.com. Now, let's get back to the show. Perfect, yes, these are in my book, and I couldn't even remember the order, I'm going to read it again so that the audience hears this. So you said remove, right, we're removing the bad things, infections and food sensitivities, we're replacing enzymes or hydrochloric acid or bile, whatever we need for digestion, then we're re inoculating or right in the gut with good bacteria centrally.

So that's where even using pre and probiotics come in, we're repairing the gut through all the agents you mentioned. Plus, you can use other anti inflammatories like turmeric and fish oil, whatnot. And then we're rebalancing. And I say those the way that you Yep. We, the audience got the gist of it. So so that is the five or framework that's in chapter one of my book. So you certainly can refer there for help on healing the gut, but you apply this to weight loss also, explain how, how using this framework actually also helps with weight loss?

Dr. Debbie Bright 26:44

Yeah, so the way I explain this to people is that weight loss or fat loss, essentially, or the waist loss, right, which we're aiming for, it's just a symptom of a healthy body. So when we work on the gut, and we make your gut better, so now that you're better able to digest your protein, you're better able to absorb and assimilate your nutrients, help your body use them decrease inflammation, you know, it's not to say that you can't have a treat here and there, but you know, minimizing those cheat days and start making like, what's, you know, the reality of this, when you work on these things, you're ultimately living a healthier lifestyle, your body is healthier, and it releases weight as a response to that we, you know, in nature have a body fat setpoint of naturally lean, and so the body wants to go back to that right.

Dr. Stephanie Gray 27:37

That's good. That's good. Let's transition for a moment to any opinions you may have around self acceptance and self love. So some of that we're seeing in today's modern society, how do you feel about self acceptance and self love?

Dr. Debbie Bright 27:49

Yeah, so first and foremost, like, every person deserves love and respect. And I just want that to be known. And I think that we're seeing this movement be used in a way that is almost shaming of individuals that are saying, like, hey, I want to take some weight off, I want to lose some weight, this would be better for my health. It's like, like, Oh, no girl, except the way you are, you know. And curvy is beautiful, big is beautiful. Like, that's fine, because health comes in many shapes and sizes. And unfortunately, obesity is not one of them. And so self love to me is not being honest with yourself, when you're saying like, Okay, I'm 70 pounds overweight, I eat in a way that's unhealthy for me, for my family, whatever. I don't believe that, that falls into the self love category.

Dr. Stephanie Gray 28:38

Which is hard to say. Because today, I mean, even on social media, I think, you know, you're you're more accepted if you accept everything, right. And guess we should love ourselves. But we also should respect ourselves enough to know that things 70 pounds overweight is not good. And we should do something about

Dr. Debbie Bright 28:55

right we we're like I don't even want to say the word but we are in this pandemic right now. Where we know that obesity plays a big role and metabolic health plays a big role in how well or not well people do when they're faced with getting sick. And so it's just saying like, it's just a reality like using the self movement to praise obesity and or disordered eating or unhealthy lifestyle habits. It's I see that more as like self hate disguised in like justification, culture and health. Like I said, it comes in many shapes and sizes. And you and I as as healthcare professionals, we're almost backed into a corner because we're like waving the flag saying like this obesity epidemic is huge in our country. And, you know, people don't deserve to be lashed out at because they want to make a difference. And it would not be right of us as healthcare professionals, not to say something, right.

Dr. Stephanie Gray 29:52

Yeah, that's good. So what's one piece of advice you have for our listeners, just the last maybe take home on this kind of way? loss and resistance training and improving gut health and what not? Well wrap up here with a few last question. So what's another easy piece of take home advice on the topics we've discussed,

Dr. Debbie Bright 30:11

I would say that getting into action, your very next meal, you can start to make a difference in your health. So get a coach, be in a supportive community, that's everything, you know, get your accountability partner and make a commitment, you know, which usually involves exchange of money that really gets people to commit. So time and money. And just at the very end of the day, like it, you don't have to wait, it doesn't have to be next to Monday or the New Year, whatever, like your health, it doesn't read a calendar, like it requires you taking action right now. So just get started with your next meal.

Dr. Stephanie Gray 30:47

Good advice. So are you a coach? Or how do you work with clients? And how can listeners find you?

Dr. Debbie Bright 30:52

The best way to like join my email list and interact with me? Two ways would be you can follow me like on Instagram at Dr. Debbie bright, it's Dr. D, Bb, ie br ght,

Dr. Stephanie Gray 31:04

and you preach there, you don't hold back, you speak the truth. So

Dr. Debbie Bright 31:06

I do. So I would say that for warning. Like it's not for the faint of heart. I'm just really honest. But my audience, you know, they've, they've actually come to really like that about me, I think, which is, you know, yay. Sometimes it's like, I have to hit post and like, walk away, I gotta drop a truth bomb. And it's hard. It is challenging. But like, here we go. But people can also join my email lists. And then they can take my four minute weight loss awareness quiz. So that's just weight loss awareness, quiz calm. And people really like the quiz. It's kind of a sliding scale, you rank yourself on areas that you're doing really well and areas that you may need some work in, and you get like a a number that kind of ranks you amongst your peers and whatnot. And so I get good feedback on that quiz. They really like that. And then we've got my liquid naked program that they can do. And we're about to actually come out with a supplement line, it's getting ready to release, like we're working on the store, hopefully by the end of this month. So it's exciting. It's exciting. I just got news, we just shipped out all the supplements and all the formulations are ready. So I'm really thrilled about that all based around millennial health.

Dr. Stephanie Gray 32:12

Congratulations. I know that is exciting. Been there. That's awesome. Yep. What is your top longevity tip?

Dr. Debbie Bright 32:19

You know, Stephanie, since I had to, unfortunately face the most horrendous burnout I could have ever imagined. It took me like sidelining my workouts for six months, and really working on trying to sleep and rest and getting my hormones balance. So I would say, and I really mean this everyone, like if you're traveling, if you're working yourself too hard, whatever it may be, some people still think they have to push through and I got to get the workout in, I got to this and that. And it's like, Just sleep. You owe yourself nothing more than rest. So just prioritizing rest and sleep when needed is probably the best gift that I've given myself in the past year on trying to get better. Oh, applaud

Dr. Stephanie Gray 32:59

you for that. Yes, I think our listeners I myself need to hear that too. So I'll take the rest advice.

Dr. Debbie Bright 33:05

I was gonna say I reached out to you in you know, and that was one of the biggest things that you came back with. Right? It was helping me to get my sleep on track.

Dr. Stephanie Gray 33:13

Yes, we need it. We need it. We need it. Well, thank you so much today for coming on the show and speaking specifically to millennials with strategies not just for weight loss, but as you said, waist loss and specifically for self worth. So thank you so much for coming on the show today.

Dr. Debbie Bright 33:27

Thank you. Absolutely. I had a pleasure being here and i i hope listeners enjoyed this one. So thanks.

Dr. Stephanie Gray 33:35

Well, that was a bit of a surprise to me and possibly you too, knowing that the millennial generation is the unhealthiest 70% of which are predicted to be obese. No surprise that practitioners like Dr. Bright are passionate about inspiring that generation to improve gut health and improve full body health and thus achieve weight loss ultimately for longevity. To further connect with Dr. Bright, check out the show notes and take her weight loss awareness quiz. Be sure to check out my book your longevity blueprint. And if you aren't much of a reader, you're in luck. You can now take my course online where I walk you through each chapter in the book. Plus for a limited time the course is 50% off, check this offer out at your longevity blueprint.com and click the Course tab. One of the biggest things you can do to support the show and help us reach more listeners is to subscribe to the show. Leave us a rating and review on Apple podcasts or wherever you listen. I do read all the reviews and would truly love to hear your suggestions for show topics guests and for how you're applying what you learn on the show to create your own longevity blueprint. The podcast is produced by the team at counterweight creative as always thank you so much for listening and remember, wellness is waiting

the information provided in this podcast is educational no information provided should be considered to be or used as a substitute for medical diagnosis or treatment always consult with your personal medical authority

Transcribed by https://otter.ai